Health Care : A Complete Course 9788189940201

Citation preview

First Edition, 2007

ISBN 978 81 89940 20 1

© All rights reserved.

Published by: Global Media 1819, Bhagirath Palace, Chandni Chowk, Delhi-110 006 Email: [email protected]

Table of Contents 1. Physical Fitness 2. Nutrition 3. Stress Management 4. Anger Management 5. Smoking 6. Sexually Transmitted Diseases 7. Pregnancy 8. Child Care 9. Relative Care 10. Tips for Good Health

Health Physical Fitness *Note: Any time a person changes his or her level of activity, risks are involved. This is especially true if a person has a physical disability such as a spinal cord injury or heart disease. It is important that trainers emphasize that students check with a physician before starting an exercise program. OBJECTIVES 1. Identify the benefits of being physically active. 2. Identify three ways that you can become more physically active. MATERIALS NEEDED marker board or something to write on Human Kinetics is a leader in physical activity publications. Some of their titles that relate to disabled populations include: Games for People With Sensory Impairments, Fitness Programming and Physical Disability, and Physical Activity for Individuals With Mental Retardation. INSTRUCTIONAL FORMAT A lesson on physical fitness should be fun. Most people know that being physically active is vital to good health. Nevertheless, using that knowledge is easier said than done; so, people need motivation. "Fitness" tends to conjure up images of five mile runs and hours in a weight room. Adopting a physically active lifestyle does not have to require much time or effort. This is especially true for people who are extremely sedentary. A slight increase in a person's activity level can lead to significant benefits. Instead of a "no pain, no gain" approach, this lesson will take an "every little bit helps" approach. 1. Discuss the benefits of fitness. Most people will know about losing weight, but other benefits are outlined below. It is important for people to realize that being physically fit and being thin are not always inclusive. A person who is thin but does not exercise may have low energy, clogged arteries, and trouble concentrating at work. On the other hand, a person with 10-20 pounds of extra fat can have a strong heart and excellent stamina at work due to regular exercise. However, it is important to keep in mind that a person who is overweight, regardless of his fitness level, is at risk for health problems. o

Increasing fitness improves energy. People may disagree with this statement, especially after they start an exercise program and they are sore, tired, and ready to quit. Inform the students that once they adopt a more physically active lifestyle, they will slowly begin to feel better, their bodies will tend to burn fat better, and they will lose weight. Additionally,

this increased energy transfers into being more productive at work and at home. o

Increasing fitness helps a person think better when under stress. Use the following information to explain this complex process. When we are under stress, our heart beats faster, we may start to sweat, and we may breath harder. If our bodies are not used to those changes, we tend to have a hard time thinking and handling the pressure. When we are physically active, the same changes in our bodies take place. If we are having fun and thinking while we are active, then our bodies get practice for dealing with the increased heart rate, breathing, etc. Also, the more fit a person is, the more activity is needed to make these changes in the body. Therefore, when a person gets in a stressful situation, a fit body is not going to react as dramatically as an unfit body. An improved mind and ability to handle stress will definitely improve work performance.

o

Increasing fitness improves muscles and bones. This benefit is obvious. For students who have jobs that require physical exertion, strong muscles and bones lead to improved performance and a decrease chance for injury.

o

Increasing fitness improves the heart and lungs. If your heart and lungs are accustomed to physical activity, it is not going to seem like the end of the world when you need to go up a flight of stairs, walk more than a mile, or lift a few heavy boxes.

o

Increased fitness improves your looks. As mentioned previously, improving your fitness may not lead to the body of a super model. However, toning muscles and losing fat may help a person drop a few inches around the waist and look more healthy. This may give a person more confidence to continue engaging in exercise. People who are obese tend to feel uncomfortable when exercising, which leads to decreased motivation. Remember, every little bit helps.

2. Discuss ways a person can increase his physical activity. There are several things to consider when a person is planning to increase his activity level by starting an exercise program. A person will need to figure out where he will exercise, what equipment he might need, when he will exercise, and how to do the exercise properly. A health club would help answer these questions, but most students are not going to be able afford membership to a club. The information below should give some guidance for those who need and/or want to increase their activity levels. o

Before discussing some specifics of exercise, review these principles of exercise ƒ Progression – Start slow and gradually increase. A person should consult a doctor before beginning. ƒ Regularity – Try to exercise at least three times a week.

ƒ

ƒ ƒ ƒ ƒ

Overload – To obtain the maximum benefit, you should exceed normal demands placed on the body. For example, if a person can walk a mile with little problem, she may have to walk faster or longer. Variety – Doing the same exercise day after day can ruin motivation. Try to spice things up. Recovery – Take a day after taxing a group of muscles. This principle usually applies to running and lifting weights. Balance – Make sure to include the 3 components of exercise below. Specificity – Set goals and design exercise to meet those goals. If you want to run a 5K race, you should run instead of ride a bike.

o

The first component of fitness is cardio respiratory. This is achieved through aerobic exercise. Aerobic exercise refers to exercise that keeps the heart beating at a higher rate than normal for an extended period of time (20-30 minutes). This is the easiest type of exercise because all that is really required is a good pair of shoes. Taking a 30 minute walk three times a week is all that is needed to burn fat and lead to other health benefits. Other aerobic activities that require more equipment and/or a special place to do it include running, biking, aerobics, and swimming. Playing sports like tennis and basketball can also provide some aerobic benefit.

o

The second component of fitness is strength and muscular endurance. A person who has more muscle is going to burn more calories. This means that adding muscle will help even when a person is lying down. Strength training usually requires weights. However, a person can do push-ups and sit-ups to obtain some of the benefit of weight training. There are many different types of exercise a person can do to increase strength. If there are students who are genuinely interested in starting a strength program, a trainer may want to contact a fitness trainer in the area to see if she would be willing to provide additional instruction. Alternatively, there may be classes offered through different community agencies that a student could attend. There are also several fitness programs on television that can be taped.

o

The final component of fitness is flexibility. Flexibility is improved by doing basic stretching. Flexible muscles and joints are less likely to get injured while engaging in physical activity. There are several types of flexibility exercises, and they often are part of aerobics or strength training. Use similar resources mentioned with strength training to teach specific flexibility exercises.

3. The information contained in number 2 dealt specifically with exercise programs, but there are many ways a person can become more active without engaging in a fitness program. Ask the students if they can think of any.

o o o o o o o o o

Use stairs instead of the elevator. Park in a place that requires you to walk farther. Walk or ride a bike to work. Walk to the next bus stop. Go window shopping (but do not stop to look very long). Take a dog for a walk. Use your 15-minute break at work to go for a walk. Do a few push-ups or sit-ups during commercials. House work and yard work burn calories.

SIGNS OF GENERALIZATION Students start and maintain an exercise program. Students engage in activities that help them to be more physically active.

The Benefits of Fitness Physical fitness has really skyrocketed within the last decade. There are greater numbers of individuals performing various activities in attempts to enhance physical appearance, athletic performance, psychological states of well-being, and the overall quality of life. Clinicians of all sorts, athletic trainers, physical therapists and body sculpturing specialists are prescribing the fitness lifestyle as the remedy for obesity, muscular weakness, stress, fatigue, insomnia, hypertension, immune system dysfunctioning, headaches, joint ailments, depression, metabolic disorders, skeletal imbalances, poor circulation, and many others. These professionals have become aware of the benefits an active life grants its applicants. So with all the enthusiasm that surrounds us in the media, and especially the gym, I can honestly say that Fitness is for Everyone! Solving the Fat Problem Every physical and psychological function requires energy. If we had no energy we simply could not exist. We obtain our energy from the foods we consume while they supply varying levels of energy. Food energy is calculated in measurements known as Calories. When we eat we supply our bodies with caloric sources of energy. We release this energy by: 1) Moving; all physical activities, 2) Thinking; all psychological functions, and by, 3) Metabolism; the operational and recuperative functions of the body. Of these three, Moving, "physical activities", requires the greatest supply of energy to conduct its chores. Metabolism, on the other hand, burns plenty of calories after the body has been stimulated with intense activity relying on additional calories to fuel this reparation process. "Thinking" is also an energy burner. Our minds require energy to operate, but those who are experiencing the effects of being overweight cannot merely rely on this activity source for ample caloric elimination. People who are depressed, angry, bitter, and easily agitated, burn a tremendous amount of energy. Most of the time you can see it in a person’s face when they’re suffering from some sort of mental turmoil; their weightloss manifests itself by shrunken cheeks--among other areas. There are those however, who while imprisoned by these negative psychological thoughts try to combat, and/or alleviate, their negative emotions by gluttoning on pleasureful tasting [junk] foods. So even though they’re burning calories while being stressing-

out, the amounts of foods they are forcing down their throats simply overloads their systems. Metabolism [We need to keep a clear understanding that food is fuel and fuel is energy in the form of calories. So whenever I’m talking about food, fuel, energy, or calories, basically, they all mean the same]. Each of us have a specific rate of metabolism which converts food into energy for activity, the operational functions of life, and the repairing of damaged tissue. This conversion/reparation process is always operating whether we’re active or sedentary. The goal then of the athlete and fitness enthusiast is to periodically expend the effort to exercise then allocate ample time to recuperate. This cyclic process allows us to burn more calories both during exercise and metabolic periods. So those who believe the fat-burning, strength-building, health-promoting benefits of fitness are confined to the actual times they are exercising are in for a big surprise! The benefits of exercise extend well beyond cooldowns as metabolism takes the baton and runs its operation of repair that is fueled by calories. In other words, we can lose fat while we’re doing nothing at all; that’s sensational! Benefits of Fitness Those who partake in an active lifestyle develop a greater number of benefits than initially expected. Even though their intentions may be to reshape their bodies and lose some excess bodyfat, fitness will not confine itself to just these two benefits. The fascinating fact about activity participation is that it produces a positive psychophysiological chain-reaction influencing the entire being. Energy Many individuals engaged in physical fitness for the sole purpose of increasing their levels of energy. The process of energy enhancement is scientifically complex, but a relatively simple one to apply. All one has to do is perform an adequate amount of activity--without overdoing it--and eat correctly; mother nature takes it from there. Since muscles are metabolically active, while fat is inert, those who are more physically fit and stronger muscle tone are those who develop higher metabolic rates turning their bodies into fat-burning machines. The Mind & Nerves The relationship between fitness and knowledge blends nicely especially when one understands how their own body performs under various conditions. Consistent participation in activities develops a harmonious communication between the mind and body. And with our nervous system headquartered in our brain, this intricate system relays electrical mental impulses messengering this data to various body tissues. When an action is requested or required, the brain will consent to the demand, and command an immediate impulse. For those who are unfit, the deliverance of such commands have no assurance for accurate delivery, or may become delayed by weak mental signal-sending abilities. Dullened reactions could lead to a hazardous situation, ill-fate may be inevitable if your not coordinated. Thinking makes us smarter, and activities get us thinking. When we're having fun performing our activities, we are happily thinking, and developing higher levels of fitness at the same time. The better fit we are the better we can think and concentrate.

Muscles & Bones Our bodies are literally held together by a network of muscles and their relative tissues (i.e., tendons and ligaments). Weakened muscles cannot hold our skeleton (our boney network) in proper alignment as the body shifts out of its natural position. If we had no muscles at all our skeleton would fall right to the floor. So as our muscles strengthen with activity the better our bodies will be held together. The Heart You’re aware that the heart is a muscle? It is! In fact, the heart is a muscular pump responsible for the distribution of blood to all areas of the body. When we are involved in activity, our hearts beat at accelerated rates. This acceleration stimulates strength benefits to the heart similar to other muscles. The Lungs We already know that the heart beats faster while we are active—so does our rate of breathing. Oxygen is our life-supporting gas which we cannot do without for very long. We can go without food or water for days, but without oxygen we can’t last more than a few minutes. As our respiration (breathing rate) increases, our lungs expand and contract beyond normal [or resting] capacities. The lungs are two elastic-like sacks which collect the air we breathe. As we inhale, the lungs absorb usable oxygen, then as we exhale, eliminates toxic gases. Millions of tiny holes called alveoli allow the oxygen to seep into our bloodstream feeding the body with this most precious life source. Your Looks Looks? Certainly! When you become active the benefits don't stop below your chin. Your face receives a tremendous number of benefits as well. Since sedentary muscles become weak and sag, facial muscles are no different. When your body muscles are strong and firm, your facial muscles often follow the same pattern of progression. While you exercising you’ll notice that your facial muscles acquire a great workout--take a snap shot and show that around the disco. To prove my point, try looking someone straight in the face while they’re running or lifting weights. They don’t look very appealing while they’re in a state of exertion. But as their faces contort during their energy releasing periods of exercise, their facial tissues are toning and firming themselves at the same time. Don't Stop! Every once-in-a-while I'm asked, "John, when I reach my goals, can I quit?" Or, "If I quit, will I get fat again?" I promote fitness as a lifestyle, not a short-term plan. A way-of-life that enhances each of your days for the rest of your life. Always maintain an active lifestyle. If you've reached your goals, be glorified with your accomplishments then shift over to a maintenance mode or set new challenges; but don't ever quit.

Nutrition OBJECTIVES 1. Identify the major dietary guidelines from the Center for Nutrition Policy and Promotion. 2. Identify the benefits of maintaining a well-balanced diet. MATERIALS NEEDED Daily Food Intake recording form marker board or something to write on food labels from various foods (candy bars, chips, box of spaghetti, box of rice, etc.) INSTRUCTIONAL FORMAT This lesson will provide information on how to eat properly. There will be no information on dieting, per se. Rather, eating properly should be taught in the context of being healthy and how that improved health is important for job performance. Information from the lesson titled "Fitness" and providing information on reducing calories in this lesson should give people enough information on losing weight. The information on the Food Guide Pyramid is from the Center for Nutrition Policy and Promotion, which is an agency within the United States Department of Agriculture. 1. Meet with the members of the class for a short introductory session. During this meeting, the trainer should introduce the lesson and instruct the students that they should keep track of the food and beverages they consume each day for a week. Give them the recording form that is provided. For students who have difficulty writing, instruct them to have someone help them record what they eat. If this assignment is too difficult for most of the class members, skip this step and adjust the lesson accordingly. 2. Using the information contained in the materials on the Food Guide Pyramid, provide instruction on how to maintain a balanced diet. Use visual aids as needed. Discuss each of the six different food groups, what foods are in each group, and about how much they should have from each group each day. Providing information on the exact amount of servings that are recommended may get too complex for many students, so try to provide general guidelines. For example, "it is important that you eat more servings from the bread group than the meat group. Try to eat a few fruits and vegetables each day and very little fat or sugar." 3. Discuss calorie intake. Calories are the fuel that the body needs to burn to provide energy. Energy allows us to be more productive, alert, and think better. If people are getting their "energy" from sugar, nicotine, and caffeine, they should be informed that this provides short-term "energy" which requires continued consumption of these products to keep that false sense of energy. In order to have

"good energy," a person needs to consume healthy calories. This is accomplished by eating 2,000-3,000 healthy calories throughout the day. People should eat breakfast, lunch, and dinner with a few healthy snacks in between. Counting calories can be complex and tedious, so use the information provided to teach some basic guidelines. People get their calories from three basic sources: carbohydrates, protein, and fats. There is much debate about what percentage of a person's daily intake should come from each source of calories. Most guidelines suggest that 50-60 percent of your calories should come from carbohydrates (breads, grain, fruits and vegetables) and the other 40-50 percent should come from protein (cheese, meat, milk) and fat(butter, lard, oil). Instruct students that a person gets more energy when she burns calories from carbohydrates and protein. Yet, fat contains twice as many calories per gram as the other two. By eating a greater percentage of carbohydrates and protein, the person gets more energy from fewer calories. Remind students that they still need to be concerned with calories. If you consume 3,000 healthy calories a day and only burn 2,500 calories, you are still going to gain weight. Nevertheless, use the following example to stress that eating properly allows a person to consume more food and still be healthy. If a person starts the day with a sausage biscuit with egg at a local fast food place, he has just consumed more than a fourth of the recommended calories (560) and over half the recommended fat (35 grams). This means that he has used up quite a bit of his daily allowance on a little, probably unsatisfying breakfast. A bowl of breakfast food, banana, and glass of juice would provide the person more energy from fewer calories and almost no fat. This would allow the person to put a little extra mayonnaise or cheese on his sandwich at lunch and still meet his daily requirement of calories and fat. It is important to stress balance. Having a Big Mac every once in a while is not going to be a big deal. The idea is to get students to adopt a lifestyle that includes a well-balanced diet most of the time. 4. Discuss that a well-balanced diet also is important for other health concerns. When it comes to nutrition, people generally think only about body weight. However, a person who is thin and eating a lot of fatty foods is putting himself at risk of having health problems such as high blood pressure and high cholesterol, which can lead to heart attacks. Some people have medical conditions, such as diabetes, that require them to follow a strict diet. It is important to stress the importance of following a doctor's recommended diet. When a person does not do that, he puts himself at risk for serious health problems. Remind people that it is hard to be successful at work when they are using many sick days due to illness that can be prevented by a proper diet. 5. In order to review some of the concepts discussed, review the nutritional contents of different food products. This will also provide training on how to read food labels. Some important figures to look at include the serving size, number of calories from fat compared to the total calories, and percentage of the daily allowance from fat, cholesterol, sodium, carbohydrates, and protein. A healthy

food should have a small percentage of its calories from fat, little to no saturated fat, cholesterol, and sodium. Try to find foods that contribute more than 25 percent of the daily recommended allowance of fat, cholesterol, or sodium in one serving. These foods will help illustrate that sometimes eating a small amount of tasty food can put a huge dent into the total amount of nutrients a person should eat each day. Point out serving sizes. The amount of calories in a bag of chips might be reasonable based on its serving size. However, if the serving size is three chips, it only takes a few handfuls before the amount of calories is unreasonable. 6. For those students who completed a daily food intake form, have them review their information and discuss. Are they eating a healthy diet? What can they do to improve the balance of their diet? Have them look at one meal that was particularly unhealthy and see if they come up with an alternative, more healthy meal. SIGNS OF GENERALIZATION Many people understand what makes up a healthy diet, but they choose to indulge in foods that tend to be unhealthy. The students will have the knowledge to adopt a healthy diet if they choose. If a student does choose to eat more sensibly, she seeks out assistance or does it on her own.

DAILY FOOD INTAKE Instructions: Each day, write down what you eat at breakfast, lunch, and diner. Also write down what you eat in between meals. See example. Day MONDAY ______ Breakfast 2 pieces of toast-peanut butter, glass of juice ___________________________ Lunch Big mac, large fries, large coke, milk shake _______________________________ Dinner 2 plates of spaghetti-hamburger in the sauce, 5 pieces of bread, 2 glasses of coke_ In between __snickers bar, can of diet coke, apple, cup of coffee ____________________ Day _______________ Breakfast ________________________________________________________________ Lunch __________________________________________________________________

Dinner __________________________________________________________________ In between ______________________________________________________________ Day _______________ Breakfast ________________________________________________________________ Lunch __________________________________________________________________ Dinner __________________________________________________________________ In between ______________________________________________________________ Day _______________ Breakfast ________________________________________________________________ Lunch __________________________________________________________________ Dinner __________________________________________________________________ In between ______________________________________________________________ Day _______________ Breakfast ________________________________________________________________ Lunch __________________________________________________________________ Dinner __________________________________________________________________

In between ______________________________________________________________ Day _______________ Breakfast ________________________________________________________________ Lunch __________________________________________________________________ Dinner __________________________________________________________________ In between ______________________________________________________________ Day _______________ Breakfast ________________________________________________________________ Lunch __________________________________________________________________ Dinner __________________________________________________________________ In between ______________________________________________________________ Day _______________ Breakfast ________________________________________________________________ Lunch __________________________________________________________________ Dinner __________________________________________________________________ In between ______________________________________________________________

Stress Management OBJECTIVES 1. 2. 3. 4.

Identify causes of stress. Identify how a body reacts to stress. Identify how not dealing with stress can be harmful. Identify five ways you can cope with stress.

MATERIALS NEEDED Holmes-Rahe Stress Scale Ways to Cope with Stress marker board or something to write on INSTRUCTIONAL FORMAT This is a lesson on stress management will provide basic information about the effects of stress on the body and how to deal with it. Most people understand the word stress. Nevertheless, many do not know how to recognize when they are under stress or how to deal with it. Some of the coping strategies are skills that are taught in other lessons in the manual, and some of the skills can be practiced. However, many coping strategies will only be discussed. Much of the information contained in this lesson is based on a book by Sapolsky and a book by Corbin and Lindsey. References are listed below. 1. Define the word "stressor" as the cause of stress. According to Sapolsky, a stressor is anything that throws a body out of its normal state. If a person starts thinking about a test he has to take and his palms start to sweat, his heart rate increases, and his stomach feels upset, his normal body state has changed. Thus, thinking about the test is a stressor. If those changes occur while taking the test, taking the test is a stressor. 2. Discuss changes in the body that occur when a person is under stress. Note that these changes are similar to those presented in the Social Skills unit in the lesson titled "Anger Management." This is because an anger-provoking situation is a stressor. According to Sapolsky and Corbin and Lindsey, a person's body goes through the following changes when under stress: increase in the release of stored energy to provide the body more power and stamina, increase in blood flow carrying oxygen to the brain, dilation of the pupils to allow more light to enter the eyes, increase in perspiration, increase in heart rate and blood pressure, and decrease in the digestion process. These changes make sense when the stressor is being trapped in a burning building compared to thinking about a test. Yet, the body does not differentiate between stressors. Furthermore, these changes can interfere with a person's performance when the stressor is not life threatening. Examples of this include giving a speech or interviewing for a job. If a person is under stress, his body will have at least some of the reactions to some degree.

3. Discuss different causes of stress. Try to have the students contribute as many causes as possible. The Holmes-Rahe Stress Scale has a list of 43 stressful events. To use the scale, place a check by each event that has occurred in your life over the last 12 months. Then, add the point totals. If you score less than 150, you have a 35 percent chance of illness or accident within the next two years. If you score 150 to 300, you have a 51 percent chance of illness or accident within the next two years. If you score greater than 300, you have an 80 percent chance of illness or accident within the next two years. Take note that stress is not always caused by negative events. Add to the discussion by having students describe, if they remember, how they felt as a result of any of the listed stressors they may have encountered. 4. Discuss the problems associated with not dealing with stress appropriately. Saplosky points out that some stress in a person's life is useful and expected. However, too much stress along with not coping appropriately can lead to illness. How stress increases the likelihood of illness is complex. Overall, once the body has reacted to stress, it needs to get back to normal. The process of trying to get the body back to its normal state makes it more difficult to fight off infections and cope with a disease. Although it does not guarantee that you will get sick, going through this process repeatedly does increase the likelihood of ulcers, high blood pressure, heart disease, and cancer. 5. Discuss coping strategies that can be used for managing stress. Ask the students if they know any coping strategies. Use the handout titled "Ways to Cope with Stress" as a guide. For each strategy, discuss how to do each skill and how the skill might help. SIGNS OF GENERALIZATION As mentioned, stress is an inevitable part of everyone's life. Although a trainer cannot observe the internal effects of stress, the mood and behavior of a person can be assessed as an indicator that he is not dealing with stress well. A person who is acting irritable, absent-minded, or irrational may be under too much stress. Additionally, the person may be engaging in destructive behaviors such as using drugs or overeating in order to cope with the stress. Students should be engaging in appropriate coping skills when under stress.

Stress Scale 1. Death of spouse – 100 2. Divorce – 73 3. Marital separation – 65 4. Jail term – 63

5. Death of close family – 63 6. Personal injury or illness – 53 7. Marriage – 50 8. Fired from work – 47 9. Reconciliation – 45 10. Retirement – 45 11. Change in family member's health – 44 12. Pregnancy – 40 13. Sex difficulties – 39 14. Addition to family – 39 15. Business adjustment – 39 16. Change in financial status – 38 17. Death of close friend – 37 18. Change in line of work – 36 19. Change in number of marital arguments – 35 20. Mortgage or loan over 10,000 – 31 21. Foreclosure of mortgage or loan – 30 22. Change in work responsibilities – 29 23. Son or daughter leaving home – 29 24. Trouble with in-laws – 31 25. Outstanding personal achievement – 28 26. Spouse begins or stops work – 26 27. Starting or finishing school – 26

28. Change in living conditions – 25 29. Revision of personal habits – 24 30. Trouble with boss – 23 31. Change in work hours, conditions – 20 32. Change in residence – 20 33. Change in schools – 20 34. Change in recreational habits – 19 35. Change in church activities – 19 36. Change in social activities – 18 37. Mortgage or loan under $10,000 – 17 38. Change in sleeping habits – 16 39. Change in number of family gatherings – 15 40. Change in eating habits – 15 41. Vacation – 13 42. Christmas season – 12 43. Minor violation of the law – 11

WAYS TO COPE WITH STRESS •

Pay attention to your body and behavior – changes can be cues to engage in coping strategies.

•

Avoid stressful situations if you can – you cannot avoid job interviews but you can try to stay out of debt and avoid problems with the law.

•

Rest and get plenty of sleep.

•

Use relaxation techniques to control breathing and reduce muscle tension.

•

Identify the cause of stress. Take action to change stressors that you can change – accept what cannot be changed.

•

Manage time – work on completing one task at a time.

•

Think positive.

•

Express feelings appropriately Be flexible and willing to make changes.

•

Eat properly and engage in physical activity.

Do something fun. Read a book or do something to take your mind off the stressor.

Anger Management Identify Feelings *Note: Anger that leads to physical violence is serious and needs appropriate intervention. An individual who exhibits behaviors that can lead to harm of another or property damage needs psychological services from a professional trained in anger management. This lesson can be used for those individuals whose anger management issues cause them problems (i.e., loss of a job) but do not cause significant harm to themselves or those around them. OBJECTIVES 1. Identify at least three feelings or emotions. 2. Identify the difference between negative ("bad") emotions and negative behavior. MATERIALS Feelings chart with pictures of different facial expressions – if needed marker board or something to write on The Feelings Chart Set – A $19.95 training tool for labeling feelings by PCI Educational Publishing (1800 594-4263). Highly recommended for students who have cognitive disabilities. INSTRUCTIONAL FORMAT This topic will be discussion-based in which the student will learn about feelings and behaviors. The important point to stress is that all feelings are OK, but negative behaviors as a result of those feelings are not. 1. Identify different types of feelings or emotions. Make a list of as many emotions as possible. Use pictures if students need a visual representation of feelings. Leader and participants can also act out different emotions. 2. Identify different situations in which people feel common emotions such as happiness, sadness, anger, fear, and excitement. Have the participants describe how they behave in those situations. 3. Differentiate between the feelings of anger and the behaviors of anger. Ask if there are any "bad" emotions. Stress throughout the lesson that anger, sadness, etc. are not bad. "It is OK to be angry, but it is not OK to hit, call people names, or yell at people." Spend time discussing and using examples that differentiate bad behavior from "bad" emotions. Have participants provide examples from their own lives.

SIGNS OF GENERALIZATION Students should be able to correctly identify their emotions and the emotions of those around them the majority of the time. Look for statements such as "He is laughing, he must be happy," "My grandmother died, I am sad," and "She just lost her job, she is probably angry." Trainers can test people by having them observe others and label their feelings or ask how they are feeling after different events in their life.

FEELINGS Avoid Destructive Behaviors OBJECTIVE 1. Identify three problems related to drug use and work. MATERIALS NEEDED marker board or something to write on INSTRUCTIONAL FORMAT This lesson will provide information on the problems of drug use specific to health and working. The amount of drug education information that is available is extraordinary. Most people understand that drugs are bad, but do not always think about how the consequences of drug use affect their work. This lesson is not a substitute for substance abuse treatment. If a person is having difficulties related to the misuse of drugs, he or she should be referred to a trained substance abuse professional. This training is only designed as an educational program for job seekers. The drugs that will be discussed in this topic are alcohol, nicotine, caffeine, and illicit (marijuana, cocaine, heroine, LSD, etc.) drugs as whole group. 1. Begin the lesson by discussing drug tests at work. Inform students that employers have the right to test for illegal drug use. Use the following statistics published by the US Department of Labor that support the need for drug screening. o

Seventy-one percent of illegal drug users are employed.

Of people who called a cocaine help line, 75 percent indicated they used drugs while working, 64 percent reported that drugs adversely affected their job performance, and 18 percent had stolen from employers to support their drug habit. o Drug-using employees at GM average 40 sick days per year compared to 4.5 for nonusers. o

o

Employees who tested positive on a pre-employment screening at a Utah power company were five times more likely to be involved in a workplace accident.

o

The Institute for Health Policy, out of Brandeis University, found that substance abuse is the number one health problem in the country.

Overall, substance abuse is estimated to cost U.S. businesses more than $100 billion each year. 2. Discuss why substance abuse would cost employers so much money. o

o

When workers miss work, they need to pay sick days and overtime for replacement workers.

o

Poor performance leads to work not getting done on time and poor quality. When products and services are not done correctly, they need to be done over. Repeating any process costs money.

o

Workplace injuries cost companies a lot of money in prevention programs, worker's compensation, and replacement workers.

o

All of these factors lead to higher turnover. High turnover leads to money being spent on training new employees.

3. Discuss alcohol and illegal drug use. Use of alcohol or illegal drugs while working is definitely related to poor performance and accidents. Long-term abuse of alcohol or illegal drugs is linked to health problems such as heart disease, cancer, and liver disease. Even occasional partying the night before work can impact a person's job. Calling in sick and poor job performance when at work can affect a person's job evaluations and opportunities to advance in the company. 4. Discuss the use of cigarettes and working. All people should be aware about the health dangers of smoking. Nevertheless, students may not think about how smoking affects their job performance. According to information reported on the Smokefree Workplace News, smokers are absent 50 percent more often than nonsmokers and appear to be more unproductive due to frequent smoke breaks. Some evidence also suggests that smoking leads to decreased attentiveness and efficiency. Students should be informed that many companies are implementing strict workplace smoking policies. It is unlikely that a person will be able to smoke whenever or wherever he or she wants on the job. 5. Discuss caffeine and working. There is no substantial link between caffeine use and health or work-related problems. Trainers may want to point out that too much caffeine can interfere with sleep and cause a vicious cycle. The person is tired due to lack of sleep and uses caffeine to stay awake and alert during the day. As mentioned previously, a good night's rest, a proper diet, and physical activity can lead to significant health benefits and energy. Remind students that caffeine is a stimulant and can cause nervousness and irritability. Although this may not hurt job performance, it certainly cannot help someone deal with the pressures of the job. 6. Discuss unprotected sex and sharing needles as behaviors associated with drug use that can have serious health consequences. Again, this type of information is available in great detail in many sources and most students probably have heard the information several times. Nevertheless, a reminder in the context of staying healthy would not hurt. Sharing needles when using drugs puts a person at risk of being infected with many diseases, the most serious of which is the human immunodeficiency virus (HIV) that can lead to AIDS. Although having unprotected sex is not directly related to using drugs, a person's judgement is

impaired under the influence of drugs or alcohol that can lead to making poor or risky decisions. Having unprotected sex and consequences will be covered more thoroughly in a following lesson titled "Sexually Transmitted Diseases."

SIGNS OF GENERALIZATION If a person has a substance abuse problem, he or she will need professional help. People who exhibit addictive behaviors, such as smoking cigarettes, will probably need a greater incentive to stop than a lecture on the effects of smoking in the workplace. Hopefully, the students will consider the information presented and make appropriate life adjustments to improve their health and potential work performance.

Smokefree Workplace News The hidden cost of smoking to businesses of all kinds is just now coming to the surface. Smoking not only causes illness and absenteeism, it also decreases productivity. This site has been set up to cover just these issues, to report on news items and trends relating to smoking and tobacco issues in the workplace.

Smoking In the Workplace Costs Employers Money From ASH (Action on Smoking and Health) • • • • •

INTRODUCTION ELIMINATE SMOKING IN THE WORKPLACE HOW SMOKING COSTS THE EMPLOYER HOW TO BEGIN SUMMARY

INTRODUCTION Businesses today desperately seek ways to contain the costs they must pay for health insurance for their employees by limiting coverage, subscribing to HMO's, and increasing deductibles. CEO's cast anxious glances over their shoulders as foreign competition increases and the ability to cut costs and increase productivity becomes crucial to survival. Dr. William L. Weis, Associate Professor of Business Administration at the Albers School of Business, Seattle University, has a suggestion which could significantly affect line items in the budgets of American businesses: ELIMINATE SMOKING IN THE WORKPLACE.

The idea is not a revolutionary one, and it is a timely one. The Surgeon General's Report of 1986, The Health Consequences of Involuntary Smoking, noted that "Policies regulating smoking at the workplace for the protection of employees' health are a trend of the 1980s. As of 1986, smoking is restricted or banned in 35 to 40 percent of private sector businesses and in an increasing number of Federal, State and local government offices....Actions to restrict or ban smoking at the workplace are supported by a large majority of both smokers and nonsmokers." HOW SMOKING COSTS THE EMPLOYER Weis, Kristein and others have found that smoking activity by employees increases costs in many areas. Some of these areas are: Absenteeism: On average, smokers are absent 50 percent more often than nonsmokers. As long ago as 1974, Dow Chemical Company found that cigarette smoking employees were missing 5.5 more work days per year than their nonsmoking peers. Costs for these absences include temporary replacements and lowered productivity and morale among employees who are on the job and must cope with the absences. Productivity: One has only to visualize the smoking ritual to realize the time lost by smokers. Add to that inefficiency and errors caused by higher CO levels in smokers, eye irritation, and lower attentiveness. Research is documenting lower productivity in smoking employees and increases in productivity when smoking is limited or banned. Insurance: Additional health-care cost per smoker in this country is slightly over $300 per year in 1983 dollars, and this estimate is conservative. Some insurers, recognizing the differential in mortality rates between smokers and nonsmokers, are offering up to 45 percent discounts on premiums for term-life coverage for nonsmokers with medical examinations. Incremental health insurance costs incurred on behalf of nonsmokers who must breathe the smoke in the workplace involuntarily are not a part of the considerations above. They represent another area of potential savings when smoking is either banned or restricted in the workplace. Economist Marvin M. Kristein, Ph.D., of the American Health Foundation, found that smokers can cost employers an extra $45 per year for accidental injury and related workers' compensation costs. Smokers have twice the accident rate of nonsmokers due in part to loss of attention, smoking hand occupied, eye irritation, and cough. Researchers have estimated fire accident costs due to smoking to be $10 per year per smoker. Dr. Weis says that health and fire insurance premiums can be 25 to 35 percent lower for smoke-free businesses, and morbidity and fire statistics suggest that premium discounts should be as high as 70 percent. Disability and early retirement payments can be cut by as much as 75 percent. Up to three-fourths of the early retirements are probably coming from smokers, who comprise only one third of the work force. The propensity for

smokers to become disabled and retire early is almost six times greater than for nonsmokers. Ventilation: The American Society of Heating, Refrigerating and Air Conditioning Engineers notes that "higher ventilation rates are specified for spaces where smoking is permitted because tobacco smoke is one of the most difficult contaminants to control at the source." Requirements for outdoor air are two to three times greater when smoking is a factor, and filters must be cleaned or changed much more frequently. Maintenance Costs: Employers who have banned smoking report dramatic decreases in the maintenance costs of their businesses. Building maintenance services are enthusiastic about the change in the amount of cleaning required. Furniture and drapes last longer and have to be cleaned less often. Many chores done on a monthly basis can be scheduled semiannually or annually. HOW TO BEGIN Employers considering limiting smoking should consider the following points. If a collective bargaining agreement exists, consult with union officials. Introduce a thorough program of employee education on the dangers of workplace smoking; stress health effects on smokers and nonsmokers. Decide how the policy will be implemented--either smoking and nonsmoking areas or a totally smoke-free environment with a smokers' lounge or corridor and reasonable smoking breaks (10 minutes every two hours). Consider implementing smoking limitation in steps (e.g., begin by prohibiting it in conference rooms and common areas). Employer-financed smoking cessation programs are well-received and effective, as smokers who wish to quit may be further motivated by the new limitations. Above all, try to maintain an atmosphere of participation among all levels of employees. SUMMARY While there are no guarantees that a smoking limitation policy will turn businesses around, once your firm establishes a policy, personnel and maintenance costs will decline; actual physical depreciation on furniture and equipment will slow substantially; insurance rates can be slashed through renegotiation for new fire, health, accident and disability coverage; employee morale will improve; and customers and clients will adjust, without adverse repercussions, to the new policy. In other words, it's good business. Note: This leaflet, distributed as a public service, contains general information. If you have any legal problem related to smoking, you should consult an attorney who will advise you as to the law applicable in your jurisdiction.

Error! Bookmark not defined.

Sexually Transmitted Diseases OBJECTIVES 1. Identify at least three symptoms of a possible sexually transmitted disease (STD). 2. Identify the best ways to prevent the spread of a STD. INSTRUCTIONAL FORMAT This lesson will provide students with information about sexually transmitted diseases. The rationale for having a lesson on STDs is to remind students that getting one can interfere with work. Information about STDs is enormous, especially with the concerns about AIDS. Due to the extreme amount of information, this lesson will focus on the most common STDs. Stress to students that they should always seek medical care if they think they have a STD. Keep in mind that the purpose of this lesson is not to teach morality or ethics. However, abstinence should be discussed as the best way to avoid STDs. Discuss common STDs. o

Human Immunodeficiency Virus (HIV)/Acquired Immunodeficiency Syndrome (AIDS) – AIDS is the result of the HIV destroying the cells that help people fight off disease and cancer. Without these cells, people with HIV (early stages) and AIDS (late stages) are more likely to get sick with illnesses that are potentially fatal. HIV is spread through unprotected sex with an infected partner, using a contaminated needle, transfusion of contaminated blood (extremely rare), and children born to an infected mother. At this time, AIDS has no cure and is fatal.

o

Genital Herpes – A virus that causes painful blisters on the genitals, painful urination, and sometimes an ill feeling. The blisters are the result of a virus that is spread by contact with a person who has an active herpes lesion. So, if a man has an active lesion on his penis and has sexual intercourse with a woman, that woman is at risk of getting the herpes virus.

o

Gonorrhea – Gonorrhea is a bacterial disease that can cause pain during urination and a discharge from the penis or vagina. Women can also experience swelling and pain in the vagina. Long-term effects can include sterility, arthritis, and heart problems. It is important to know that 80 percent of women and 10 percent of men who have gonorrhea show no symptoms. Thus, even if you believe your partner is free from disease, there may be risk in having unprotected sex with that person.

o

Syphilis – This is a bacteria that can remain in person's body for life and cause disfigurement, mental disorder, or death. Symptoms occur in stages. During the early stages, painless sores appear on the genitalia or mouth.

Some people may get swollen glands. During the next stage, the sores may come and go, a rash may develop on the palms of the hands or soles of the feet, and an infected person may experience fever, fatigue, hair loss, headaches, and muscle pains. During the late stages, if a person has not received treatment, there may be significant damage to the heart, brain, and other organs. Syphilis can remain latent in which a person shows no symptoms. It is spread through kissing as well as sexual intercourse. o

Chlamydia – This bacteria can cause pain while urinating, discharge from the penis or vagina, vaginal bleeding, abdominal pain, nausea, and swelling and pain in the genital regions. Chlamydia can lead to sterility in both men and women. This is most common and concealed STD in America. Seventy-five percent of women and 25 percent of men have no symptoms.

2. Summarize this information by making the following points. o

If you are sick, go see the doctor.

o

If it hurts when you go to the bathroom, if there is a funny colored liquid coming out of your penis or vagina, if your private parts have sores on them or they are painful, go see a doctor immediately. STDs do not go away on their own. Based on the information above, untreated STDs have serious consequences.

o

Abstinence is the best protection from STDs.

o

Using condoms is the next best preventive measure.

o

Due to the fact that people can spread an STD without actually having any symptoms, it suggested that people with a history of sexual activity get tested prior to starting a sexual relationship. Although this difficult, it is the only way to really know if you are carrying an STD.

o

It is difficult to work when you develop any of the symptoms discussed above.

SIGNS OF GENERALIZATION Because of the privacy involved with sexual activity, it is not recommended that trainers do much follow-up with this topic. Assertiveness training is probably the best lesson to truly prevent the spread of STDs, as the best prevention strategy is to be able to say "no." A student may be motivated to avoid getting a STD following this lesson, but unless he or she has the skills to avoid a sexual encounter that is unwanted; this lesson will be of little value. Assertiveness training information is available in the unit titled Social Skills.

Using Sick Time Benefits Wisely

OBJECTIVE 1. Identify decisions that need to be made when you are sick and need to go to work. INSTRUCTIONAL FORMAT This lesson will provide students with the opportunity to practice going through the process of deciding whether to call in sick for work. Start the lesson by simply providing the students with the following scenario: "It is 6 a.m., and you have just waked up and do not feel well. You have to be to work by 7:30 a.m.. What decisions do you need to make?" Allow the students to discuss and think through the process as independently as possible. Guidelines are listed below to provide assistance. 1. How sick are you? If you can answer yes to any of the following questions, it might be a good idea to call in sick. o Do you need to see a doctor in order to get better? o Do you have an illness (flu, pink eye, etc.) that is contagious? o If you go to work, is there a chance that you may get even sicker to the point that you may have to miss more than one day of work? o If you went to work, would you be unproductive due to the illness? 2. If you decide that it would probably be a good idea to call in sick, consider the following: o

How much sick time do you have? If you have more than a few days, it might be a good idea to stay home this day to try to get better. If you only have a few days, you may have to decide whether you may need those days at a later date. A person would have to make this decision based on her health history. For example, a person may have terrible allergies at the same time every year. That time is coming up and the allergies are worse than how she feels right now.

o

If you do not have sick benefits, can you afford to miss a day's pay?

3. After making the decision to stay home from work, then you have to do the following: 1. Figure out whether you have any work that someone will have to do for you. 2. Follow your employer's procedure for calling in sick. 3. When you speak to your supervisor or the person to whom you call in sick, tell him that you are not feeling well and need to take the day off. Inform the person about responsibilities that will need to get accomplished by another co-worker. 4. For students that may need the practice, do some role-playing of calling in sick. Trainers should model what to say on the phone. When the student is practicing, the trainer can play the role of the supervisor. 5. Remind students about the following things in relation to sick time.

o

Although sick time is a benefit, it should be used only when necessary. Employers look favorably on employees who do not miss any work due to illness. In fact, some employers give out awards and other incentives to employees who do not use any sick time during a specified period such as a year.

o

Employees should stay knowledgeable about how much sick time they have. If their supervisor does not keep them informed, employees should check every month to find out how much sick time they have.

o

Employees should know the procedure for calling in sick. Details such as how much notice do you need to give and with whom do you speak are important factors. You may suggest that students put this procedure down in writing and have it close to the phone.

o

Many employers prefer that the employee call in sick. If possible, do not ask a family member or friend call your boss to let her know you are sick.

SIGNS OF GENERALIZATION Students are using sick time only when necessary. When they take sick time, they follow the procedure outlined by their employer.

Pregnancy OBJECTIVES 1. Identify where to go for birth control and prenatal care information. 2. Indicate the approximate cost of having a child. 3. Understand the information a person needs to obtain from her insurance company regarding the coverage of medical costs of having a baby. 4. Understand the steps needed to prepare for being pregnant while working. MATERIALS Prenatal Care Checklist Insurance Coverage for Having a Baby Preparing for Pregnancy at Work INSTRUCTIONAL FORMAT This lesson will provide students information about planning a family. This, of course, is a very private decision. However, for students who want or need information about having a child, this lesson will cover obtaining information on birth control and prenatal care. Additionally, trainers will help students work through the financial considerations of having a child and employment considerations while pregnant and after the child is born. This lesson may appear to be directed toward women, but it is important to convey to men that they need to be responsible for decision making about birth control, prenatal care, and financial and work obligations. 1. There are several birth control methods available, and the information on each method is extensive. Due to the amount of information and the private nature of selecting a birth control method, it is not recommended that trainers attempt to cover this vast amount of information. Instead, the class should discuss where they can find out information about birth control options. Options would include a physician, pregnancy clinic, a Planned Parenthood clinic, or the Public Health Department. 2. Discuss prenatal care. Essentially, a student who is interested or needs information on maintaining good health during pregnancy should participate in the training from the Health unit. Hand out the sheet titled "Prenatal Care Checklist" and review the information. Stress to students the importance of seeing a doctor and continuing under a doctor's care as soon as they discover they are pregnant. 3. Discuss the financial considerations of having a baby. According to the Department of Agriculture, it will cost about $200,000 to raise a child until he or she is 18 years old. The unit on Money Management provides training in the areas of budgeting, saving money, and insurance. As a class exercise, assign the

students to find out the cost of the following items: crib, stroller, car seat, a pack of diapers (plan on using 100-150 packs per year), and day care. Split the responsibility of finding the cost of the different items among the students and meet in one week. In the follow-up meeting, add up the costs of these items to provide the expense of having a child in the first year. Remind students that this does not include food or clothes. 4. Review the checklist titled "Insurance Coverage for Having a Baby." The Health Insurance Association of America conducted a survey in 1996 on the cost of actually having a baby. All expenses for a hospital stay for a vaginal delivery totals about $6,380. This does not include medical costs before or after the birth. 5. Review the checklist titled "Preparing for Pregnancy at Work." SIGNS OF GENERALIZATION The purpose of this lesson is to provide information for students to make informed family decisions. Again, the decision to have a family is a private decision. But, if students do decide to share their decision with a trainer, the students should be making appropriate decisions about their financial and employment situation.

Insurance Coverage for Having a Baby Use this checklist as a guide for asking your insurance company about the coverage you get when pregnant. •

Am I covered for childbirth education classes or other pregnancy-related education programs?

•

What is the coverage for prenatal care?

•

Do I need to get authorization to be admitted to the hospital for delivery? Is there any co-payment or deductible for my hospital admission?

•

Am I covered for treatments, medications, or hospitalizations prescribed by my physician for medical problems during pregnancy?

•

Are there any treatments or procedures that are not covered?

•

What do I need to do to enroll my baby in the family plan policy?

•

Will my baby's medical costs be covered following delivery? For how long?

•

How long will my hospital stay be covered when I deliver my baby?

•

What expenses are covered following the delivery?

Preparing for Pregnancy at Work

Before Pregnancy 1. Review your medical coverage (see "Insurance Coverage for Having a Baby"). 2. Learn your company's maternity leave policy. Learn about the Family Medical Leave Act. As soon as you know you are pregnant 1. Talk to doctors about what jobs you may need to avoid, such as heavy lifting or working in areas with fumes or radiation. 2. Find a place at work where you can lie down. During the pregnancy, there are times when you may need to take a few minutes to lie down. After 12 weeks of pregnancy 1. Talk to your boss, update your emergency information, and make sure that coworkers know the number of your physician. 2. Develop a plan for when you will miss days for medical appointments. Make sure that your work is covered and your co-workers and boss know the plan. 3-5 months 1. Look into child care options at your company and the father's company. 2. Start discussing the length of time you will take for maternity leave with the father. Find out how much time he can take. 3. Inform your boss how much time you are planning to take off for maternity leave.

Child Care OBJECTIVES 1. 2. 3. 4. 5.

Identify at least five people or places that can take care of your children. Practice interviewing potential child-care providers. Practice what to do to find child care on an emergency basis. Discuss issues relating to taking time off work to care for a sick child. Discuss how to handle family problems while at work.

MATERIALS Child Care: Relative Care Child Care: Family Day Care Child Care: Center Day Care Child Care: Questions to Ask a Provider Child Care Contact List Summary of The Family and Medical Leave Act (FMLA) of 1993 (Appendix F) INSTRUCTIONAL FORMAT A major barrier to keeping a job is not being able to find quality child care. During this lesson, trainers should take students through all the issues a parent or guardian needs to consider to keep consistent child care. Part of the lesson will require the student to practice getting child care in an emergency situation. 1. Discuss the three basic types of child care: relative care, family day care, and center care. See the handouts that provide this information. 2. Have each student come up with a list of five people or places that will provide day care. This may require individual help and work done outside of the classroom. Each provider on the list will need to be contacted to ensure the availability and cost of using that service. 3. Practice interviewing child care providers (trainers). During some of the roleplays, the trainers should provide information that should discourage the parent from choosing that person or center. Some red flags include indicating you are not licensed, there is no back-up if you are sick, you take six weeks of vacation each year, or cannot provide information on specific activities. At the end of the interview, ask the student if he would choose you as a provider. Discuss with him whether he made a good decision based on the information you provided.

4. Practice scenarios in which the parent would need to come up with child care in an emergency. The trainer will play the various providers. Sometimes the first option will work. Sometimes the trainers should take the student through many options until they find a person who can take care of the child. Provide the following scenarios: o

You have the day off, but your boss called you in on an emergency basis. Find someone to take care of your kids.

o

It is 10 minutes before you leave for work and drop off you kids. Your cousin is sick and cannot take care of your kids. Find someone to take care of them.

o

You are at work and your day-care provider calls. She says that her father just died and that you need to come get your child in the next hour. You can't leave work, so you have to call to find someone to get your child and take care of her. (Don't forget to ask your boss if you can take a few minutes to get this arranged.)

5. Discuss balancing taking time off work to tend to a child's illness. Most jobs allow a parent to take sick time to care for a sick child. But, there are a limited number of days an employee can take. Every time a parent uses a sick day to care for a sick child, that is one less day he can take if the child is sicker at a later time or the parent gets sick at a later date. Discuss what are some times when a parent definitely needs to take off – child is running a high fever, child needs an at home treatment, or child is too young to be left alone and too sick to be brought to day care or school. This is an area that will require decision making on the part of the parent. Ask students to provide different situations in which they took time off or did not take time off when their child was sick. Ask how sick the child was, and then have the group discuss and decide what they would do in that situation. Finish this discussion by summarizing these points no matter what decision is made. o

If you're in doubt whether to take your child to the doctor, take him. It is better to be safe than sorry.

o

As soon as you know you will miss work because of a child's illness, call your boss.

o

Follow your doctor's recommendation about what kind of attention your child needs. If she can go back to school or day care, bring her there and go in to work.

o

If your child needs to be cared for at home, do that. If you can get a trusted family member to take over for you, go in to work.

o

The most important thing is that the parent take time to communicate with work, communicate with the doctor, and communicate with other caregivers.

6. Discuss the Family Medical Leave Act (Appendix F). This will be discussed in other sections as well. The information that applies to this lesson refers to being able to take an extended leave due to a child's illness. 7. Discuss how to handle child responsibilities at work. It is not appropriate for parents or guardians to bring children to work or have children visit. If a child needs to visit you at work, get permission from your supervisor. It should not be a social visit. Emergencies happen to families. There are very few bosses who are not going to understand if you have to leave because a child has been injured or sick. However, if this happens frequently, your boss is going to want to know if you are working for the emergency service or for her. Again, the important thing is communication. Don't leave your job site for 30 minutes to handle a crisis over the phone. Go and talk to your boss and tell him what is up. He may just tell you to leave and take care of the problem. You are no good to an employer if you are thinking about a loved one. The important thing to avoid is spending your work time socializing and doing non-emergency things for your children (ordering things from a catalog, calling your son's coach to talk about his playing time, etc.) SIGNS OF GENERALIZATION The students have multiple options for child care. The students report that they had to use back-up care, and it worked. They are taking care of family matters, and responsibly taking a minimum amount of time off. When they are taking time off, these are truly emergency situations.

Relative care Introduction Sometimes called family care and often confused with home daycare, relative care is just that: One of your relatives — a grandparent, sister, aunt, uncle, or second cousin — cares for your child in your home or theirs. Relative care is the original childcare, around as long as mothers have needed help taking care of their babies — basically, since time began. And it's still a popular solution for many parents today: According to 1995 numbers from the National Center for Education Statistics (the most recent figures available), of the more than 21 million children in the United States under six, 21 percent are in relative care. "I don't think I would have gone back to work if my sister — or another relative — hadn't been available," says Beth, a BabyCenter member. "I went back when he was only four months old, and there's no way I would ever consider leaving him with a stranger at that age, or even now." This arrangement has its pluses — you can usually be fairly sure that your relatives have your child's best interests at heart, for instance. But there are minuses, too: It can be very difficult giving your own mother pointers on how to care for her grandchild. It works best for people who have good relationships with relatives who, in turn, have flexible schedules and are willing and able to help. If your sister reluctantly agrees to look after your baby, for example, it's probably best to pursue another option. You also have to be prepared to establish an employer-employee relationship with your relative; if that makes you uncomfortable, keep looking. According to the Children's Defense Fund, a nonprofit child advocacy organization, families who choose this option (and most of their friends) consider themselves lucky to have a family member care for their children because they think relatives will provide warmer, more loving care for their child.

What do the experts think? Unfortunately, very few childcare studies have examined relative care. But most experts agree that having a loving, attentive caregiver is best for a child's development — and relative care often fills that bill. An ongoing study by the National Institute of Child Health and Human Development confirms the importance of quality in childcare, no matter what kind you use

Relative care: Advantages and disadvantages What are the advantages of having a relative care for my child? Probably the most compelling reason to use relative care is trust — no other childcare option has the potential to deliver as much peace of mind. Since your child is your relative's own family — not just another mouth to feed or diaper to change — you can be pretty sure that your caregiver is genuinely interested in your baby's health, happiness, and well-being. For many, this is what gives relative care the edge over center and nanny care. With relatives, you also have the advantage of knowing a lot about your caregiver's past and personal habits. One of the things that most worries parents who use other forms of care is that the "strangers" who watch and nurture their children all day long will teach them the caregiver's own set of values, which may or may not complement what kids are being taught at home. Being at home is another advantage relative care has over center and home daycare: Your child can stay in her own home or in a relative's, so you can be sure she's in a comforting, noninstitutional environment. Plus, you get the ultimate caregiver-to-child ratio: 1:1. Even if you have more than one child — and your relative is caring for both — the ratio is likely to be much lower than in center and home daycare, where it's closer to 1:6 or 1:7. With fewer kids around, your child is also much less likely to get all the colds — and the ear infections that can lead to — that many kids in daycare tend to bring home. Cheaper costs are one of the more obvious advantages. While most people who use relatives do offer some kind of compensation — monetary or otherwise — it usually doesn't come close to matching the sky-high price tags of other forms of childcare. In a nutshell, when your child is with a family member, you can usually be sure that your baby is getting lots of love and attention from someone who will play an enduring role in her life.

What are the disadvantages? Unfortunately, some of relative care's strengths can also be weaknesses. Having a close personal relationship with your child's caregiver can make it difficult for you to establish an employer-employee relationship. Some relatives, especially those of an older generation, may feel that they know more about raising children than you do, and they'll ignore your misguided (according to them) ideas about care issues like feeding, discipline, and sleep. In addition to undermining your authority, this can confuse your child and end up hurting your relationship with your relative. To avoid this, be sure to set up clear lines of communication and establish ground rules from the start. Tension can also arise over payment: You offer money because you feel you'd be taking advantage otherwise; she pooh-poohs your offer but secretly wants to take it and ends up making you miserable with insinuations and subtle jabs. Admittedly this may be a worst-case scenario, but in lots of situations, it's not all that far from the truth. And whether you pay your relative or not, you may end up feeling deeply indebted to her, which can be awkward and may make you less likely to stand up for your childrearing beliefs. If an older relative (your mother or aunt, for example) is your caregiver, her lower energy level may be a disadvantage. She may have more than enough stamina to care for an infant, but a running, jumping, exploring toddler may utterly exhaust her. "Lauren started walking when she was 8 months old, so by the time she was 14 months, she was hard to keep up with, especially for her 62-year-old grandmother," says Christine Harrison, a BabyCenter user, who relieved her mother-in-law of her job. Adding another child to your family may also prove to be too much for some relatives. If your caregiver (relative or not) doesn't have the energy to come up with new ways to entertain and stimulate your child — or safeguard him against possible accidents — you may want to consider switching to a home daycare or center. You may want to do this anyway as your child enters the toddler and preschool years. Many 2-, 3-, and 4-year-olds get a lot out of playing and socializing with other children, something they usually don't get in relative care. Finally, unlike home daycare and daycare centers, relative care is not regulated or licensed by any government agency or association. That means you have to really trust your caregiver --and your own eyes — to make sure your child's environment is safe, clean, and welcoming.

Home daycare: Overview Introduction Home daycare, also known as family daycare, is exactly what it sounds like — daycare in a home instead of a center. This arrangement has been around as long as women have had neighbors and friends nearby to help care for their kids. Today it's a way for many moms who prefer to stay at home and who truly enjoy taking care of children to do work they love and contribute to the family finances at the same time. "Most home providers have made a conscious decision to do this as a career," says Anne Mead, treasurer of the National Association for Family Child Care. The United States has more than 280,000 regulated home daycares — almost three times the number of licensed childcare centers. According to a 1996 report by the National Center for Education Statistics, home daycares (and probably many more that aren't regulated) provide care for 14 percent of the more than 21 million U.S. children under six, making home daycare the third most popular option after center care and relative care. Home daycare often appeals to parents who want to keep their child in a warm, friendly, homelike environment but can't afford a nanny and can't or don't want to use a relative. But home care has its drawbacks, too. Licensing requirements in some states are less rigid for home daycares than they are for childcare centers, and home daycare providers often have little or no background in early childhood education and development, something most centers can boast. Home daycare usually provides no backup if your provider gets sick. And, unless she has an assistant, no one supervises her activities. But if you find a good home daycare — one you feel comfortable leaving your child in every day — it can be a wonderful alternative to in-home care or center care. Your child has all the comforts and security of a home setting as well as other children to play and socialize with.

What do the experts think? Studies show that home daycare is a good option because groups are often smaller than they are in centers, the homelike environment is comforting and reassuring, kids have a single, consistent caregiver (sometimes two, if the provider has an assistant), and children may be exposed to fewer illnesses. Of course, that's all

assuming you've found a great provider. An ongoing study by the National Institute of Child Health and Human Development confirms the importance of quality in childcare, no matter what kind you use.

Stay-at-home parents: Overview The choice to stay at home For many parents who stay home with their children, the decision isn't an easy one. We weigh the money and the satisfaction we get from our jobs and figure out whether it's worth the necessary sacrifices — and there are many — to stay home and care for our child ourselves. For some of us, it's a purely economic decision, for others it's a lack of good childcare options, while for others it's the desire to be the one attending to our child's day-to-day needs. Whatever the reason, it's helpful to know we're not alone: Almost half of all American families are making this choice, at least in their child's early years. According to the 2000 census report, 48 percent of kids younger than 2 — and 25 percent of those between the ages of 3 and 6 — are cared for solely by a parent. And in families in which the mothers work, 14 percent of children are cared for by their father. If you ask any stay-at-home parent why he or she does it, moms and dads alike say they value the chance to share their child's developmental accomplishments, along with the security of knowing they're in charge of their child's care. And if you ask them whether it's easy, you're likely to get a response straight out of a military recruitment ad: "It's the toughest job you'll ever love."

What do the experts think? Some experts in early childhood development believe there's no substitute for the consistency and nurturing provided by parental care, especially if the alternative is poorly funded childcare. And two studies published in 2003 — one conducted by the National Institute of Child Health and Human Development and the other by the Institute of Child Development of the University of Minnesota — showed that kids who spent all day in daycare had higher levels of stress and more aggression than kids cared for at home. However, other studies, such as one conducted at the University of Massachusetts in 1999, have shown the opposite: Kids in daycare do better academically and socially than those who stay home with their mothers, especially if their mothers are poor or not well-educated themselves. And numerous surveys of children's progress in kindergarten conducted by state departments of education have found that children who attended daycare and preschool do better both academically and socially when they get to kindergarten. Most experts believe that it's the quality — not the type — of childcare that's most important. Research by leading experts, like Alison Clarke-Stewart of the University of California at Irvine, has shown that if parents give their kids concentrated time and attention in the evenings and on weekends, their children are just as well-adjusted as those cared for full-time at home. So make the choice that best suits you and your family, and don't feel guilty about it. And make sure that you — or the caregiver you choose — is taking good care of your baby and encouraging his development.

How to Mould the Perfect Body Training Programme For Health and Physical Improvement, helps create the perfect body - How ->

Steps 1. Emphasise in health and physical improvement in a broad sense. It ties up all of the elements necessary to create complete health and fitness - One that encompasses all the training variables needed to ensure a fully functioning, healthy and aesthetically pleasing physique. 2. Focusses on a less extreme approach. All training can be destructive if done too often, or too hard. This method will ensure maximum recovery as a vital component of health and well being. 3. A focus on balance. This method is ideal for those who want to reach their potential on many health and fitness levels since it addresses all fitness components.The balanced Fitness components addressed in the Training Programme For Health and Physical Improvement include aerobic and anaerobic conditioning, skill training, core stability, flexibility, strength and power. 4. Focus on physical improvement without compromising health. A great physique is often the product of an extreme approach to training and dieting, but the Training Programme For Health and Physical Improvement focuses on a balanced approach. 5. Injury prevention - Reduces the risk of injury during training or activities independent of training since it makes a focus on core strength and flexibility in addition to total muscle development. 6. Fat loss. The best way to lose fat and keep it off, is to turn the body into a fat burning furnace through regular resistance training coupled with strategic aerobic work - Thats what this training programme does. 7. A lifelong approach to health and well being. A successful exercise program needs to be set up and constantly modified to enable the adherent to continue achieving, while enjoying the process. The THPI method will achieve both these objectives.

How to Stay Well How The Subconscious Creates Health To give the subconscious mind definite and systematic training along the lines of health-building is one of the first essentials in the attainment of permanent conditions of health throughout the human system. As the subconscious mind is, so are the conditions of the body. What is active in the subconscious is active in the body; but no condition can exist in the body that does not exist in the subconscious.

Steps 1. The subconscious mind permeates and fills every atom in the physical body, every fiber in the nervous system and every cell in the brain. In fact, the subconscious mind is the real power that is back of every force and every element in the personal being of man. Therefore, every change and improvement that is desired for mind or body must begin in the subconscious. So long as every action in the subconscious mind is positive, harmonious, wholesome and healthproducing, there will be perfect health in the body; and as the subconscious is more and more thoroughly trained in such actions, physical vigor, physical vitality and physical endurance will increase in proportion. By giving a few moments every day to the training of the subconscious in health-building, the body will finally become so brimful of vigorous health that it will become practically immune from every ailment that was ever known. To proceed, employ only such mental actions as tend to impress health upon every thought, feeling and desire. Every mental action that conveys the idea of health, the desire for health and the feeling of health will impress health-producing power upon the subconscious. In other words, when the idea of health is impressed upon the subconscious, that impression will place in action forces that are healthproducing. When you habitually think health into the subconscious mind you give the subconscious a system of training in health producing; and accordingly, the subconscious will produce better and better health as it is more perfectly trained. When you habitually talk health to the subconscious mind, you are causing all the forces and elements of the subconscious to focus their actions upon the idea of health. Health becomes the model for all the creative forces of your system, and therefore these forces will create wholesome conditions in whatever part of the system they may act. The principle is to literally fill the subconscious with health -ideas of health, desires for health, suggestions of health, mental actions of health, thoughts of health and impressions of health. Fill the subconscious with every manner of health, and the subconscious will fill the body with every manner of health. From every mental action that is turned into the subconscious there will be a reaction that will be felt in every part of the human system. And as the action is, so will also be the re-action. When every mental action that goes into the subconscious is an action of health, the reaction will contain the power of health, and as it comes forth from the subconscious into the body, it will produce health. 2. To turn mental actions of health into the subconscious it is not sufficient, however, to simply desire health, or to suggest to ourselves that we have health. There are many mental actions, both good and otherwise, that produce no impression upon the subconscious, and, therefore, a good many who continually employ health-producing . suggestion fail to get well. If you can only impress health upon the subconscious, you may know that the subconscious will express health through every part of your body in return. But the problem is, to get your health-producing suggestion into the subconscious. To solve this problem, you must learn to distinguish those mental actions that do enter the subconscious from those that do not. The difference between those mental actions that readily and naturally impress the subconscious and those that do not is well illustrated by the

statement of a would-be metaphysician: "I am suggesting to myself all the time that I will not have the hay fever this summer, but then I know that I will." Here we have two actions of mind; the one that "knows" will impress the subconscious; the other will not. When you know that you are going to get well, or that you will stay well, you impress health upon the subconscious, and the subconscious will respond by producing health in every fiber of your being. You may continually suggest to yourself that you are getting better and stronger and more vigorous, but if you doubt, "deep down in your heart," whether your good suggestions will produce results or not, those suggestions will not reach the subconscious; and, accordingly, there will be no results. This feeling of doubt, however, can be gradually removed by repeating your good suggestions as often as possible, and by trying to give as much deep feeling to those suggestions as possible. In other words, let your good suggestions "sink in." What you feel "deep down in your heart" will invariably impress the subconscious; and here we have the simplest and most direct route to the vastness of this inner mental world. Whatever you feel "deep down in your heart" will develop and grow, because every feeling of this nature plants its seed in the subconscious; and every seed that is planted in the subconscious will, without fail, bring forth after its kind. To apply this principle thoroughly and systematically, make it a practice to impress health upon the subconscious for a few moments several times every day. Think health into the subconscious, and try to feel "deep down in your heart" that you are steadily growing in health. Talk health to the subconscious, and try to feel "deep down in your heart" that every word you speak contains the power of health. Fill your subconscious mind with good, strong, positive, health-producing suggestions and try to feel "deep down in your heart" the health-producing powers of these suggestions. That power is there. Every health-producing suggestion contains health-producing power; and that power will impress itself upon your subconscious mind if you will let yourself feel it "deep down in your heart." If there is some ailment in your system, suggest to yourself that you are going to get well, and know that you will. Tell your subconscious mind that you are getting well; that you are getting stronger and more vigorous every minute. Use any number of such suggestions, and let them all sink in. Think health and talk health to yourself constantly, and try to feel "deep down in your heart" that you are steadily growing in life and the power of health. 3. But if you are already reasonably well, do not become indifferent as to how you impress the subconscious; continue to impress health and strength upon your subconscious mind every day, no matter how well and strong you may be. Make it a point to train the subconscious to become more and more proficient in the building of health, and increase continually the health-producing power of all the forces in your system. Do not permit the garden of the mind to become overgrown with weeds; in fact, do not permit a single plant to grow in that garden unless it is from the best and the strongest seed that you can secure. Do not permit a day to pass without re-seeding this garden with the best seeds of every description that you can possibly find. In other words, fill your subconscious every day with the best, the strongest, and the richest thoughts that you can create. Talk health, talk harmony, talk power, talk success, talk happiness to your subconscious mind

continually and let all of this talk sink in. When you talk to the subconscious, feel "deep down in your heart" what you say; thus every word will enter the subconscious, and the subconscious will proceed to do what every word may desire or direct. Sometimes the results are instantaneous, while at other times frequent repetitions are required; but the subconscious is so constituted that it will reproduce every impression it receives, and express in the physical personality what it has reproduced. When you fail to get results, you may know that you have not succeeded in getting the impression into the subconscious; but you finally will succeed in doing this if you continue to repeat again and again the suggestion that conveys the condition that you want. The subconscious mind has the power to give your body perfect health, and in a short time, even though you are literally full of ailments. And in training the subconscious to do this, you would not be calling upon its power to do something new. It is the subconscious mind that controls all the functions of the body, and all the involuntary actions of mind or body when we are asleep and when we are awake. The power of the subconscious mind in you and the powers of "nature" in you are one and the same thing. Therefore, when you are dealing with the subconscious you are not dealing with something out of the ordinary. You are simply dealing with the deeper and greater powers of nature in yourself. These powers, however, can be trained more thoroughly and more extensively than we ever dreamed; and the process of training is so simple that any one can apply it whether he has any scientific knowledge or not. In fact, every one is training these powers constantly, though not always in a manner that is conducive to health and happiness. Whenever you have formed a habit you have trained the subconscious powers to do something they did not do before. When you change that habit, you turn those same powers in a different direction. When you cultivate likes or dislikes of various kinds, you train the subconscious along those different lines. You do the same whenever you form tendencies or desires along any line whatever. The subconscious mind responds readily to your suggestions, desires or repeated actions. When you do a certain thing a number of times, you can do that particular thing henceforth without thinking about it; you do it automatically; it acts of itself. The reason is, you have trained the subconscious mind to do it for you. When you desire a certain thing over and over a number of times, that desire will soon come of itself; and it may become so strong that you can hardly control it. You have trained the subconscious mind to continue to keep that desire alive; and, accordingly, that desire will live and grow regardless of the fact that you may frequently try to suppress it or destroy it entirely. But the only way that you can remove that desire is to begin to desire something of an entirely opposite nature, and continue to repeat that desire until you have trained the subconscious to give its life and power to the new desire instead of the other one. In the same manner all kinds of habits can be readily and easily removed. When you continue to suggest certain things to your subconscious mind, and repeat those suggestions over and over a number of times, the subconscious will soon take them up and act upon your suggestions. And the time required will depend upon how easily you let each suggestion sink in. Suggestions that are made mechanically, or in a half indifferent manner, will not reach the subconscious, no matter how many times

they may be repeated; but any thought or desire that you feel "deep down in your heart" will impress itself upon the subconscious at once. The fact that we can train the subconscious to produce and perpetuate any desire whatever in the human system, should prove that it could also be trained to produce and perpetuate any condition whatever. An active desire is a condition, the same as a condition of life, strength, vigor and virility. We conclude, therefore, that the subconscious mind can be trained to produce all those things; and what is more, this idea has been proved any number of times. You can train the subconscious mind to keep your system in perfect health under all sorts of circumstances; and all that is necessary is to keep your thought of health and your desire for health deeply alive in your subconscious mind constantly. Train your subconscious mind to think only of health and strength; never of disease and weakness; and what the subconscious mind thinks of constantly it will produce constantly. Remember, whatever the subconscious mind thinks about, it will produce. This is a psychological law that is demonstrated every minute in the life of every person; and it is a law which, when applied intelligently, will enable a person to change and improve his nature and his physical conditions almost as he may choose.The subconscious powers are producing powers; they invariably produce and express in the physical personality whatever is constantly brought before their attention; therefore, nothing but that which we actually want should ever be impressed upon the subconscious. You do not want weakness, discord, sickness, failure, and unhappiness. But if you think of those things and let your thoughts sink in, you will impress those things upon the subconscious; you will sow weeds in your mental garden, and you will reap accordingly. Any thought, however, is liable to sink in; therefore, think only of the good things that you wish to see grow in your nature, your body, your mind and your character; and let all of those thoughts sink in. You want the subconscious to be deeply impressed by all those good things, to constantly think of them, and constantly produce them. In the beginning, however, there are a number of ideas, desires and suggestions of an undesirable nature that will find their way into the subconscious unawares; and to counteract these, as well as to train the subconscious more thoroughly in producing health, strength, harmony and happiness in greater measure, it is necessary to make it a practice to give the subconscious mind definite training every day. Give your subconscious mind a full supply of good, strong, health producing thoughts and suggestions just as regularly as you give your body a full supply of wholesome food. And look upon the one as being just as necessary to your personal welfare as the other. You will soon gain perfect health, and as long as you live you will continue to retain perfect health. In the study of the subconscious, we find that the sensitive mind is the mind that receives the best and the most immediate results in directing or modifying subconscious actions. We also find that most minds are more or less sensitive; in other words, impressible; but that the good qualities of that sensitiveness are usually misdirected, and are not employed to advantage in the training or the changing of the subconscious. To understand this subject, therefore, is highly important in connection with the attainment of physical health and mental wholeness. Besides, what is called sensitiveness may, if not understood and properly protected, lead to a multitude of mental and nervous ills,

which may in turn be followed by physical ills, or a decided decrease in physical vitality. The reason why the sensitive mind is so important in this connection, is because it is the most highly organized mind, and therefore, when properly protected and directed, may so apply the finer mental elements as to secure the greatest possible results, and also become a great mind. But when not given this proper protection and direction, the sensitive mind becomes a source of disease, misery and failure. The reason why is found in the fact, that the sensitive mind is so easily impressed, both by that which is for, and that which is against. When placed in the midst of adverse conditions, the sensitive mind will be filled with adverse and detrimental impressions, and will consequently think, do and say many things that are entirely at variance with the real character back of that mind. This fact explains why so many persons do things under certain conditions that they would not even think of doing under more favorable conditions. When placed in the midst of conditions that are favorable, constructive, ennobling and inspiring, the sensitive mind, will be filled with impressions of high worth, and will consequently rise beyond itself, both in thought and action. At such times the mind will not only be its best, but will transcend its best, frequently acting as if it had gained some superhuman power, or was under the control of some extraordinary intelligence from exalted spheres. 4. We do not have to account for such phenomena, however, by assuming the existence of superhuman entities, and their power to act through man, for unlimited power and intelligence is latent in every individual mind. When that power is aroused, the mind may ascend to heights of greatness that we can only describe as superhuman; and this has been done a number of times in history. That exalted beings exist in various parts of the universe is probable; in fact, to be consistent we must admit it; and there are many who claim they know. But the inhabitants of this planet do not have to depend upon the power or the intelligence of other entities in order to scale the heights. We have sufficient power within us to do everything that has been done before, and much more. This has been the declaration of all the prophets, and all the superior minds of the ages; and the new psychology is verifying every statement that was made by those wonderful minds. To cause those prophecies to come true prophecies that are now becoming scientific facts -it is only necessary to awaken, protect, and properly develop the marvels that are already latent in the human mind; and the sensitive mind contains those elements upon which, or through which, we may act when attempting to arouse and develop those greater things in human nature. The sensitive mind is in that condition where all the finer elements of mentality can be brought into action, and is also in that condition where it can receive those impressions that are necessary to produce action among the finer elements. Thus we realize the importance of having sensitiveness of mind in order to apply mental and spiritual means in gaining or maintaining health, as well as in directing the subconscious for any other purpose we may have in view. The sensitive mind can be inspired by the superior and the sublime as no other mind can; but it can also go farther in the other direction than any other mind if not protected. The sensitive mind is most fertile. It is therefore necessary to genius and richness of thought. But this same extraordinary fertility can also produce an abundant crop of weeds if such seeds

be sown, and as the conditions in which the mind is placed determine to a very great extent what seeds are to be sown in the mind, the conditions in which the sensitive mind is to be placed should be selected with the greatest of care. The sensitive mind is sensitive because it is highly organized, and is alive with all the finer forces those forces that can produce emancipation and lead man on to greater things when properly applied. Therefore the person who has a sensitive mind has a rare prize; but to turn his treasure to good account he cannot live like ordinary people. To properly apply the finer elements and forces of the mind, all thought must be wholesome, optimistic, and of an ascending nature. Every desire must have a greater goal in view, and every action must be animated with the spirit of aspiration. To rise in the scale, to work up to greater things, and to reach the heights -these must be the ruling ambitions; and to advance perpetually in every conceivable manner must be the real purpose of life. The sensitive mind should be impressed only with those things that will promote its higher aims and greater desires; therefore every person who has a sensitive mind should learn scientific thinking at once, and never permit any other mode of thinking. Such a person must never get angry nor permit destructive actions of the mind, as sensitiveness of mind also produces tenderness of mind. The finest things in life do not permit of rough treatment; they must be handled with care. The sensitive mind must never worry nor permit depressing states of mind, because such states will impress mentality with descending tendencies. For this reason a person with a sensitive mind always goes down more quickly after the downward action has begun, and also loses ground more quickly in the same way. When the mind is in a sensitive condition the subconscious is easily reached, because it is through sensitiveness that the objective mind must act in order to attain that deeper feeling of action that is necessary to impress and direct the subconscious. To possess a sensitive mind, therefore, is great gain in this respect, provided, of course, only favorable, wholesome, health producing and inspiring impressions are placed in action in any part of the mind. To give the sensitive mind proper protection from adverse impressions, associations should be sought that are elevating, and that tend to increase the ascending desires, and only such people should be associated with intimately whose words and actions tend to give everybody faith, encouragement and determination. Persons who criticize and antagonize should be avoided, and there should be no actual contact with the pessimistic element anywhere in life. The sensitive mind should aim to live with superiority and worth, and there is an abundance of such to be found, both among persons and things. The sensitive mind is such a rich field that no person with such a mind can afford to use anything but the best of seeds, and therefore only the best conditions and environments should be sought, both in the within and in the without; though in this connection it is well to remember that all minds require an abundance of mental sunshine if the seeds sown are to grow, develop and mature.The sensitive mind, however, should never be permitted to become supersensitive; that is, that condition that may be termed being "touchy" should be positively avoided, and anyone with a sensitive mind should never think of being easily affected. The person with a sensitive mind should live in the midst of circumstances that are growing and expanding, that are rich with opportunities, and that are working for

5.

6.

7.

8.

9.

greater things; but when adversity is met, the mind should be protected with such care that not a single undesirable impression can enter; and so long as there are no undesirable impressions there will be no undesirable thoughts or undesirable conditions of mind or body. That person who habitually declares, "I am so sensitive," is simply producing nervousness, "touchiness" and a tendency to ill temper. Such a person is not sowing good seeds in the mind, but is instead filling the mind with auto-suggestion of weakness, nervousness and uncontrolled susceptibility. Such a person, by dwelling on the adverse side of sensitiveness, will cause the mind to be continually impressed by everything that is adverse, and will in addition cause the mind to create adverse conditions within itself. When a person suggests to himself that he is sensitive, he intensifies his susceptibility to external conditions, and will consequently be affected almost constantly by those conditions against his will. He will also impress his mind more and more with the belief that he is constantly being affected by external conditions, and will before long be almost entirely controlled by environment. The sensitive mind, therefore, should never think of sensitiveness, but should aim to continue in the attitude of full self-mastery, and should seek only such environments and associations and thoughts that tend to produce a high order of mental impressions. The sensitive mind should live the life of the sensitive mind, but should never think of itself as being sensitive. It should not be sensitive to its own sensitiveness nor sensitive to undesired impressions from any source whatever, but should be so sensitive to all that is high, worthy and ideal that it may respond immediately to the touch of everything that is wholesome, worthy and superior. There are thousands of minds in the world that are highly sensitive, but on account of their ignorance of how to care for such mental qualities, they are victims of fate, instead of being instruments through which the symphonies of the beautiful life may find expression. They may all become the latter, however, by giving the foregoing ideas thorough attention; and they will not have to wait for results. The sensitive mind is already prepared for a life of freedom, power and superior worth; it requires only scientific direction. Those people who are associated with a sensitive person should realize that they are in the presence of a highly-organized mentality, an instrument that is tuned for greater things, and they should act accordingly. And this fact is especially important in dealing with children. Thousands of children have lost their health on account of their sensitiveness not being properly protected, and other thousands have failed to become what nature has given them the power to become, because that same sensitiveness was permitted to respond to inferior impressions instead of being directed to respond only to the superior. In this connection we should remember that what we do for others we also do for ourselves. When we open the door of greater opportunity for some one else, we always find that that same door has caused the opening of another door through which we may pass to better things. It is, therefore, giving our best and receiving the best in return; and the more we practice that great principle the richer will life become in everything that has value and worth.

Tips •

•

•

•

(1) When you feel weakness, or do not feel as strong as you wish, think deeply of the fact that you are filled through and through with a subconscious state of life and that this vast interior mental field has layers beneath layers of unused power and energy ready for use. To think of this limitless amount of energy with deep interest and with a feeling that you are coming into more and more perfect touch with it, will cause your mind to come in contact with, and to enter into those layers of extra energy and thereby arouse and gain possession of a larger measure of this power. Thus you will feel more and more of this power coming forth into mind and body and you will actually feel yourself gaining in strength and vitality every day. (2) When some ailment seems to threaten, proceed at once to direct the subconscious to give your body added strength and vitality, knowing that no ailment can gain a foothold in your system so long as there is a full supply of vitality. Proceed by realizing two important facts; first that there is any amount of energy and vitality latent in your subconscious, and second, that the subconscious will bring forth into your body more and more of this energy, provided you give the proper direction. To direct the subconscious in this matter, therefore, is the secret, and you do this by thinking deeply of the subconscious as you desire more energy from within while fully expecting the desired supply. Or better still, as you deeply desire the subconscious to fill every atom of your body with added life and energy, imagine that you are feeling this added energy come forth from within and accumulating in every part of your system. (3) Another excellent method is to talk mentally to your subconscious mind, giving your directions just as if you were speaking to a living person. And in a sense you are speaking to a living person. Your subconscious mind is a part of yourself, a living person, and has intelligence without measure. To apply this method, proceed as before, by thinking deeply and attentively of your subconscious. Then, as you seem to feel that you are becoming conscious of the existence of the subconscious, begin to give your directions as follows: "You are my subconscious mind. You are amenable to my direction and desires. You always do as I direct and suggest. You obey my wishes absolutely. You always do what I want you to do, and you can do anything. You have unlimited power. You can produce any condition in my system that I may desire, and you can change any condition in my system whenever I wish you to do so. I simply have to make my wishes known to you and you proceed at once to comply. You have both the power and the inclination to change anything for me and to produce anything for me. Just now I want more strength and vitality in every part of my body. You can give me this added life and energy for your supply is limitless; and as I wish it I know that you will bring forth the desired supply this very moment. I know that you can and I know that you will, for you cannot possibly fail. You will give my body more strength and vitality now. You will restore perfect health and vigor to every atom of my body at once. This I know. My faith in your power is

•

•

limitless, and you always respond the very moment you receive my directions. You have now received my directions, and I can already feel more life and vitality coming forth into my system. I am beginning to feel stronger. Every part of my body is gaining in strength. I can feel it more and more every second. I am being filled through and through with the limitless life and power from within. You have received my directions. You have responded at once to my wishes. I knew that you would. You always do. I have received what I asked you to bring. My system is now teeming with life and vigor, and I feel the fullness of perfect health in every fiber of my being." (4) The above method may also be used in any other way desired in the cure of any ailment or in the changing or eliminating of any condition of mind or body. It is only necessary to change the wording of the above directions in a few places to correspond with the results you desire. That is, if you want health, direct the subconscious to produce health. If you want strength, direct the subconscious to produce strength. If you want peace of mind and harmony of the nervous system, direct the subconscious to produce those conditions. If you want a better circulation, a perfect digestion, pure blood, good assimilation, complete elimination of physical waste, red blood, good lungs, a strong liver, healthy kidneys, abundance of vitality and virility, or whatever you want for your body, direct the subconscious to produce it, using in the main the directions given above. (5) Never direct the subconscious to remove disease, weakness or adverse conditions. To do so would be the same as to sow weeds in your garden. Always direct the subconscious to produce what you want, knowing that when health and strength are coming forth in abundance every form of sickness and weakness will completely disappear.

Warnings •

Always expect results from the subconscious according to your wishes and directions, and always imagine those results coming as soon as you have given your directions. When you expect the subconscious to respond you place yourself in perfect touch with the real life of the subconscious, and when you imagine the desired results coming, you actually enter into the subconscious fields of those results, thereby going into and gaining those results in the same way as you get into and receive warmth when you enter a warm room. These things are very important because the subconscious always receives your directions when you enter into perfect touch with its real life; and the subconscious never fails to respond to those directions that it actually has received. In most instances the response from the subconscious is immediate; in fact, it always is immediate when you fully expect the results desired and imagine that you feel the coming of those results. When results do not seem to come at once, however, pay no attention to the matter, but proceed again and again to give the subconscious new

directions, knowing that as soon as the subconscious receives those directions you will positively secure the health and strength you desire.

How to Keep Healthy and Be Happy Good health and happiness are important. Who wouldn't want to know how to be joyful and enjoy good health, too?

Steps 1. Good health and happiness are important goals, so try your best to achieve them. 2. Moderation is the key to everything. Eat balanced meals, exercise daily, and establish regular sleep patterns. 3. Walking is good exercise. Try to walk about 45 minutes every day. 4. Health care professionals recommend getting eight hours of sleep daily, but it differs from person to person. It is best to get at least seven hours of sleep a day because lack of sleep can harm not only your physical health but your mental health. Sleep deprivation can cause lapses in concentration. 5. Keeping yourself busy is good, because it prevents you from going back to bad habits, such as smoking and drugs. It is also important to keep occupied with positive tasks. Worrying is harmful, and work is good for the mind as well as the body. 6. Be as social as possible, but steer away from gossip and slander. As long as you keep yourself free from negative talk, being with people satisfies the soul. 7. Remember that nothing is worth sacrificing health and happiness, so avoid anything that destroys them.

Conclusion • • • • • • • •

Walk for 45 minutes each day! Get your appetite accustomed to healthy food, and eat moderately! Sleep at least seven to eight hours every night. Keep busy. Be social. Stop worrying. Steer clear from gossip and slander! Avoid anything that disturbs your health and happiness!

How to Take Control of Your Health

The amount of time you revel in wonderful moments of joy, contentment, inspiration, laughter, love and learning will be directly proportional to your health, happiness, success, satisfaction, productivity and fulfillment!Maintain a healthy outlook through the power of a positive thought!

Steps 1. Cleanse the Soul. For the same reason you wouldn't go a week without a shower, you shouldn't keep a week's worth of mind clutter stored up in your grey matter. Do easy meditations daily in the shower to clear your mind, open yourself up to new opportunities and prepare for a simply fantastic day! 2. Brush Up. Do a daily affirmation twice a day in the morning and at night when you are brushing your teeth. Say it aloud through toothpaste suds or silently in your mind, "I am masterfully creating my ultimate life. Success and health (or sub in what you desire) comes naturally to me." 3. Be Active. Don't just stand around and let life happen to you. Every time you walk to the car, think about tiny actions you could take to move you closer to achieving what you truly desire. Keep a notebook to jot them down before you start up the engine. Watch each baby step start to exponentially propel your life forward. 4. Dress Up. Just as you might think ahead or lay out your wardrobe for an important meeting or date, prepare your mind for important events. Focus on how you want to feel and set your intentions and be very specific on what you'd like to accomplish. 5. Buckle Up For Safety. It's the law. Expect that you will experience life mishaps, tragedy, injury and unfairness. You can safeguard against emotional distress by getting in touch with your true self. Choose how you want to feel, how you would like to handle difficult situations and think before you let fear, worry or panic creep in. It's your choice. 6. Martin Luther King Jr. said, "The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy." 7. Preventative Prescription. A vitamin a day keeps the self doubt away. Honor yourself and recognize all that you are. When something has gone well, applaud yourself and enjoy it! Don't dwell on what you could have done to improve it or what you would do differently next time. We all make mistakes. Learn and grow from them but remember to enjoy and relish in even your smallest achievements too! 8. Bless Your Meals. Just as you might say grace or spend an extra moment going around the Thanksgiving table to express what you are thankful for, find the good in your life and be thankful for it. Adopt an attitude of gratitude at dinner time. 9. Sleep Tight. Take your last waking moments before you drift off to sleep to focus on something that inspires you. Read inspiring literature, listen to soothing music or breathe in a delightful aroma. You will feel happier and wake up more content when you close your day with inspiring thoughts and feelings.

Tips •

Use the daily rituals that you normally spend taking care of your body to also care for your mind. How important is your physical shell if you don't have a sharp, positive, encouraging and affirming mind to perfectly blend with it? Fill your mind with hopeful, positive and uplifting thoughts and you will bring about more success, abundance, health and happiness. .

Warnings •

Your days are numbered so fill them with more joy, smiles, fun and simple happy essentials that you can stream into your life.

How to Improve Your Love Life by Improving Your Health A lot of people say they'd like to have a super love life, but it all boils down to the question, "Are you willing to work for it?"

Steps 1. Consider your health. In a world where most people would choose a twinkie over an apple, you'll have to be the one who has the wisdom and willpower to choose the apple. In a world increasingly addicted to TV, you and your mate will have to come up with the willpower to go out on a nature walk or bicycle ride. Because you can't have a super love life unless you treat your body with the kind of love and respect that we're discussing. We're not talking about a six-week diet, we're considering a life-long program of better nutrition. We are not advocating a threemonth exercise program here to take off two inches from the waist; we're pushing for regular exercise every day of our lives! 2. Do some cardiovascular exercises. The Harvard School of Public Health reports that men who were physically inactive were 40 percent more likely to experience erectile dysfunction than men who exercised a half hour a day. A foundation of correct nutrition and regular exercise is necessary before we can begin to think about a super love life. 3. Eat to live and love. Most of us do not realize how foods affect our moods, feelings, energy level, and behavior. When we get down in the dumps, we don't automatically say, "Gosh, I must not have been eating right." On the other hand, when we're feeling on top of the world we don't stop to think, "I'd like to feel this good more often." We don't relate how we feel to what we've been eating, but foods, vitamins, and minerals can make all the difference in the world between a so-so love life and the kind of love life that makes you smile every time you think about it. Many people who think they have sex problems are actually victims of

poor nutrition. They don't have sex problems. They have food problems. And food problems can be solved. 4. De-stress and relax. The physical effects of long-term stress include colds, ulcers, asthma, heart attack, stroke, and chronic fatigue--all ailments that can erode your health and your love life. Couples can de-stress together at the end of the day in more romantic ways, such as enjoying a lathery bubble bath for two, complete with scented candles, and a mug of warm milk and honey. Or just watch a movie together!

Tips • •

•

The goals are to spend quality time together and put you on the path to total relaxation. It all takes effort to improve your love life. There is no substitute for balanced foods, no shortcut to good health but if you work at it, you can achieve a super love life. Many couples find that watching an adult film with their loved one can really enhance their love life. Some couples prefer love making guides or books to learn the proper techniques.

Warnings • • • •

Cut out or cut down on the use of alcohol, cigarettes, and coffee. Avoid sugary foods and drinks and fried, fatty foods. Sugar interferes with the sex life and reduces its pleasure. Cut back on milk and wheat products. Substitute herbal teas for coffee and regular teas, juices for commercial soft drinks.

How to Have Good Mental Health So your body's fit, but you feel like you're going crazy. You need to get your head right. It all starts from within.

Steps 1. Develop a hobby or passion for your mind to express its emotions and joys for the mind. For example, the body needs exercise and a means to channel its energy. This is one of the five life coping skills. 2. Love your body, and feed your mind. Improve your social relations, and allow for more warmth and love between the people closest to you. Exercise is a coping skill. 3. Recover old friendships, or make new true friendships to feed that part of your mind. Having good support systems from family and friends is a coping skill. 4. Try to think before you speak in order to say only positive or harmless words.

5. Challenge yourself once in a while. Seek a meaningful job to obtain a sense of self-worth and confidence. A career that movitvates you emotionally to get excited in the morning is a coping skill. Learn to love yourself. Satisfaction in a career must come from yourself and not others. 6. Surround yourself with beauty. Redecorate your house or garden. Do some spring cleaning. Put on some happy music. Do whatever helps you feel relaxed and at peace. Practice whatever form of spiritualism that appeals to you. This is a life coping skill and will help you recognize beauty. 7. As long as you fill your mind with your personal 'mental foods,' you will experience less boredom and inner conflict. Boredom and marital conflict are often symptoms of mental starvation (or misunderstanding).

Tips • •

• •

•

Practice the five coping skills. They are a career (not necessarily your present job), positive support systems, exercise and health, a hobby, and spiritualism. Anger is a secondary emotion. If you are angry about something, there is an underlying primary reason for the anger. That is the emotion that needs to be handled with the five coping skills. Use a journal to process emotions that are not pleasant such as sadness, emptiness, feelings of abandonment. This is good exercise before going to sleep. Don't let any of the coping skills become addictive or controling. For example, hobbies are good but if you play golf all the time at the expense of important time, it is no longer a coping skill. Stay away from a states of "vegetation" or defensiveness. Use the coping skills. If you are in any state other than practicing the coping skills, you are not in good mental health.

How to Be a Health Nut

Are you deeply concerned about your health? Worried about being sick and what is going into your body, and want to change it? Read on to integrate healthy practices into your life.

Steps 1. Clean out your kitchen: get rid of most overly processed, premade, foods and food with anything "artificial." Don't throw out everything or you won't be able to

2.

3. 4.

5.

cook, but get rid of the things you know are flat-out bad (e.g. that box of transfatfilled Oreos.) You can work on replacing the not-so-good ingredients in your pantry along the way. Shop healthier! Buy your groceries at natural food stores or from the "healthy foods" section of your closest market. Buy organic fruits and vegetables, herbal teas, fresh food, only white meat (or none at all), and anything made natural or organic. Look at the labels of the things you buy. It's always a good thing to be able to pronounce everything you are putting in your body, and to know what they are. Cook for yourself. Look for healthy recipes you can make. Reduce fats and processed sugars in your diet, and learn to include healthier substitutes. Instead of using oils and fats to flavour your food, try using spices. When you do need to use oil, use extra virgin olive oil. Learn to replace processed sugars with less-processed honey or other more-natural sweeteners. E

Fruit! at lots of fruits and veggies. The body loves freshness. 6. Drink your 8 glasses of water a day! 7. Exercise regularly. Try different activities until you find some that you can enjoy. You don't have to be cheerful about it all the time, but you don't want to detest it or you won't do it. 8. Try new foods. Did you find a recipe for something you never heard of before? Make it and eat it. This will spice up your menu of healthy foods and you won't get bored. 9. Study-up on the latest health findings and how you can apply them to your life.

Tips • •

The main thing you want to purge your diet of is high fructose corn syrup. It is vile stuff. Subscribe to a health magazine or email newsletter. RealAge has a good one.

•

Learn what various common ingredients are, and why they are there. Some sound really bad, but aren't as dangerous as they are just hard to pronounce. Others seem innocent, but are far from it (see high fructose corn syrup tip, above.)

•

Enjoy it! You don't have to join a health club or buy an expensive home gym or treadmill to enjoy regular exercise. Running, walking, rollerblading, jumping rope, and biking are all examples of good exercise that you can do even with a small investment in clothing or exercise items.

Warnings •

•

The term "organic" can apply to foods that are carefully prepared with your health in mind, or to something that barely qualifies for the word but isn't really healthy. Beware of "health marketing" tricks and stick to reading nutrition labels instead. Don't beat yourself up for eating something "processed" now and again. Over time you'll discover you actually crave them less and can enjoy them more when they are a special treat.

How to Read Nutrition Facts on Food Labels

Tricky label - sometimes you'll learn a lot from looking closely! Healthy eating starts with knowing the facts about what you are putting in your mouth. Reading nutrition labels can help you make wise food choices; knowing how to read the "Nutrition Facts" on a food label and not relying on phrases like “healthy” or “low-fat” is a key step. Being in better control of your eating habits helps you to feel in better control of other aspects of your life. Food is not the enemy; it has sustained us for millennia. Eating should be an adventure and not an ordeal. This article can help you make quick, informed choices that contribute to healthy eating through more informed label reading.

Steps 1. Start with the "Serving Size". At the top of the label, you will see the serving size and the number of servings per container. Serving sizes differ on each food label and may not equal the serving size you normally eat. If you eat twice the serving listed on the label, you will need to double all the numbers in the nutritional facts section. 2. Tally up the "Calories" and "Calories from Fat". This section on the label tells you the total number of calories in each serving of the food and the number of those calories which are derived from fat. Calories provide a measure of how much energy you get from eating one serving of the food. If you are trying to manage (lose, gain or maintain) your weight, the number of calories you consume counts. For example, one serving of macaroni and cheese may provide 250 calories, with 110 calories from fat. If you ate 2 servings, you would consume 500 calories and 220 of those calories would be from fat. 3. Add up the "Total Fat". Total fat includes fats that are good for you, such as monosaturated, polyunsaturated and omega-3 fats (usually from liquid and plant sources, such as canola oil and nuts) and fats that are not so good, such as saturated and trans fats (from animal or vegetable sources). Monosaturated and polyunsaturated fats can help lower your blood cholesterol and protect your heart. Trans fats are also known as "hydrogenated" and "partially hydrogenated" fats. These are formed during the process of converting liquid oils into solid fats, such as shortening and stick margarine. Hydrogenation increases the shelf life and stabilizes the flavor of these fats. Partially hygrogenated fats are currently considered the worst fats for our health. 4. Look

Salt at the "Sodium" content. Sodium is also known as table salt and it is a hidden ingredient in many foods, especially processed food, such as canned soups and tomato sauces. 5. Find out how much "Cholesterol" is in your item. This tells you how much cholesterol you get from eating one serving of the food. There are two types of cholesterol - HDL, known as the "good" cholesterol and LDL, the "bad" cholesterol. 6. Identify the "Total Carbohydrates". This number represents the total of all the different types of carbohydrates you consume from eating one serving of the food. 7. Work out the "Fiber" content. This number tells you how many grams of dietary fiber is in one serving of the food.

8. Sugar free? Be vigilant about the amount of "Sugar". This is the amount of sugar you consume if you consume one serving of the food. Some carbohydrates become sugar when digested in your body, so you may be consuming more sugar than what is on the label. 9. View the "Protein" amount. This number tells you how much protein you obtain from consuming one serving of the food. 10. Look at the "Vitamins and Minerals". The food may contain several vitamins, such as Vitamin A, B, C or E as well as minerals such as iron and calcium.

11. See the "Percent Daily Value". The asterisk (*) after this heading refers to the information at the bottom of the label, which states “% daily values (DVs) are based on a 2,000-calorie diet”. 12. Finally, don't forget to look at the "Information at the Bottom of the Label". This chart is based on a 2,000-calorie diet. This information must be on all food labels, although the chart that follows is not required on small packages if the label is too small. However, the information is dietary advice from public health experts for all Americans and is the same for all products. This is applicable also in many other countries, following dietary advice provided by individual an country's food advisory experts. It shows the upper and lower limits for each nutrient based on a 2,000-calorie diet. Let's use the macaroni and cheese example. One serving would provide 18% of the Daily Value of the possible 100% Daily Value for your total fat intake. That leaves 82% that you could consume from other sources for that day. If you ate two servings, you would consume 36% of your DV for fat, leaving 64% to be consumed from other sources.

Prepare your own healthy food

Tips • •

You may like to print this list out and pop it into your purse, wallet or carry bag to use when shopping for groceries until you get used to reading labels. Even people with so-called "healthy" eating styles, such as vegetarians and dieters can still be eating too much sodium, sugar and fat in their diet; especially if they prefer tinned or processed foods. Be label aware!

Warnings •

Health experts advise that eating too much saturated fats, trans fats, cholesterol, sodium and sugar can increase your risk of certain chronic diseases such as heart disease, high blood pressure, diabetes and certain types of cancer.

How to Improve Your Fitness With Proper Sports Nutrition What keeps a triathlon athlete going in spite of the heat and long hours of vigorous physical activity is a properly hydrated and fueled body. In endurance sports, nutrition is equivalent to keeping oneself hydrated at all times, especially during the game. If you don’t give yourself the proper nutrition it needs, your game performance will suffer. Sports that require special attention to endurance nutrition (and thus help you level up your performance) are: running, swimming, triathlon, cycling, rowing, mountain biking, adventure racing, cross-country skiing, mountaineering and trekking. Let us say that you have prepared yourself for an endurance sport. Your nutrition focuses on giving you enough fuel to last you a day of vigorous physical activity. You eat foods rich in protein to keep your muscles fit for the game and carbohydrates to give you enough energy and fuel your muscles to run fast, steady, and consistently. What else can you do to perform much better in endurance sports?

Steps 1. Start the day with a full tank of water. Athletes don’t eat during a game, but they do drink water. Studies show, of which common people now know, that humans can last a month without eating but will die immediately without water for 3 days to one week. That is how important water is to our body. Hydration is an important nutrition component to humans, most especially to athletes involved in endurance sports. So the endurance sports nutrition tip from athletes and trainers: drink lots of water before the game. Hydration is the key to winning endurance sports competition. And drinking water before the game starts puts you in a great headstart. Don't drink too much too near the start of the game or you could get cramps. 2. Hydrate yourself regularly during the game. Drink often during the game. Most endurance sports nutrition guide books will tell you the same thing. Athletes in endurance sports sweat off two quarters of water per hour especially in hot and humid weather. So you must drink at least four and as much as eight ounces of water every fifteen to twenty minutes. Sports drink may also replace water. Here’s a tip that endurance sports nutrition guide books may not have told you: to know when it is time to gulp on your water or sports drink bottle, set your timer to alarm every 15 or 20 minutes within 24 hours. Freeze your drinking bottles and then

pack them up in insulated foams to keep it cool. Even if you don’t sweat still do gulp down the liquid in your drinking bottle. You may not know it and may not notice it but you may have sweat more than you thought. 3. Pack up extra bottles. Carry more drinking bottles if you can. Don’t be afraid to look like a camel with extra hump at your back. You need all those liquids in your endurance sport. It will keep you going and in shape. Besides, you will drain these drinking bottles one at a time every 15 or 20 minutes. At that rate, you may not even know that your endurance sports drinks have been drained down your esophageal pipes.

Tips •

In endurance sports nutrition, it has debated whether water or sports drink should be consumed by an athlete competing in endurance sports. Researches have shown that endurance sports athletes (competing under the sweltering heat of the sun) who were provided with water as a means of hydrating themselves replace only one and half to two thirds of fluid loss, while those who were given with sports drink have shown hydration nearly to a hundred percent. The reason for this is that sports drink contains electrolytes (sodium, potassium and magnesium) which help retain fluid in the body and balance the presence of these minerals that are vital in normal bodily function. We lose electrolytes when we sweat. Dizziness, muscle cramps, extreme exhaustion, and irregular heartbeat are the symptoms of electrolytes loss in the body.

Warnings •

According to endurance nutrition experts, many athletes lose endurance due to low level of electrolytes. In fact, according to endurance sports nutrition magazines, some athletes even die due to electrolytes loss.

How to Eat Healthy for Life There are many popular diets on the market today. This article will explain how to eat healthy for life and avoid the fad diets.

Steps 1. Decide how many calories your body needs to function each day. This number can vary wildly depending on your metabolism and how physically active you are. If you're the kind of person who puts on 10 pounds just smelling a slice of pizza, then your daily caloric intake should stay around 2000 calories for men, and 1500 calories for women. Your body mass also plays a part in this. More calories are suitable for naturally bigger people, and less for smaller people. If you're the kind of person that can eat anything you want without putting on a pound, or you're physically active, you may want to increase your daily caloric

2.

3.

4.

5.

intake to 3000-4000 calories, a little less for women. Also consider the more muscle mass you have, the more calories you need to function. Don't fear fatty foods. You need to consume fat from foods for your body to function correctly. However, it's important to choose the right kinds of fat. Most animal fats and some vegetable oils are high in calories and are high in the kind of fats that raise your LDL cholesterol levels; the bad cholesterol. Contrary to popular belief, eating cholesterol doesn't necessarily raise the amount of cholesterol in your body. If you give your body the right tools, it will flush excess cholesterol from your body. Those tools are mono unsaturated fatty acids, which you should try and get a lot of. These are the good fats, and they help lower the bad cholesterol in your body by raising the good cholesterol. Foods that are high in mono unsaturated fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these "good" fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease. Consider eating fish at least three times a week, sautéing vegetables in small amounts of olive oil, and grabbing a hand full of mixed nuts for a snack instead of a candy bar. There are also various supplements that contain these good fats that you can take daily. Carbohydrates are important. You need to eat foods high in carbs since they are your body's main source of energy. The trick is to choose the right carbs. Simple carbs like sugar and processed flour are quickly absorbed by the body's digestive system. This causes a kind of carb overload, and your body releases huge amounts of insulin to combat the overload. Not only is the excess insulin bad on your heart, but it encourages weight gain. Insulin is the main hormone in your body responsible for fat storage. Eat plenty of carbs, but eat carbs that are slowly digested by the body like whole grain flour, hearty vegetables, oats, and unprocessed grains like brown rice. These kinds of food not only contain complex carbs that are slowly digested by the body, but are usually higher in vitamins and other nutrients that are beneficial to the body and they are higher in fiber which keeps your digestive system running smoothly. Eat larger meals early in the day. Your metabolism slows down towards the end of the evening and is less efficient at digesting foods. That means more of the energy stored in the food will be stored as fat and your body won't absorb as many nutrients from the meal. Many American families tend to have their big meal at dinner time. The problem with this is your day is basically over and your body's need for energy isn't as great as it is early in the day. This large meal late in the day can also make you feel tired, and who wants to feel too tired to have fun now that the work day is over? Try eating a medium sized meal for breakfast, a large meal for lunch and a small meal for dinner. Better yet, try eating 4-6 small meals over the course of your day. That keeps your body fueled for the whole day without dumping a large amount of food into your stomach, which your body might have a hard time digesting. Don't skip breakfast! Many people do because they don't feel they need to eat breakfast, or they just don't feel hungry first thing in the morning. Research shows that people who skip

breakfast are usually fatter than those who eat a well balanced breakfast. Although you might not feel hungry first thing in the morning, if you skip breakfast you will feel extra hungry come lunch time, making you more prone to overeating for your afternoon meal. In addition, skipping breakfast makes your body think that you are starving. After all, by lunch time, you may not have eaten in almost eighteen hours. For the rest of the day after you skip breakfast, your body will store up most of the energy you get from food, instead of allowing you to burn it, in anticipation of food scarcity. Not only will this cause you to be tired during the day when your body isn't using the food that you ate, but the extra energy stored up will result in weight gain. 6. Make eating fun. Avoiding simple carbs and fatty foods doesn't need to be boring. Have fun not only with the food, but with the meal. Eating with family and friends makes the meal more satisfying than eating in front of the TV or in the car on the way home from work. You will also eat slower when enjoying your meal which gives your body time to feel full before you burst a button. There are more creative cooking resources available to us than ever before. You can find great tasting recipes in magazines, books, and right here on the Internet. Eating baked fish three or four times a week can get boring, so do a little recipe hunting to find more exciting ways to prepare your meals. 7. Buy non-fat or reduced fat foods. This is done not to avoid getting fat, because eating fat will not make you fat. And it's not about eating less Calories. It's about control. Control over what kinds of fats you put in your body. For instance, olive oil has many health benefits, so buy non-fat or reduced fat salad dressing and add a table spoon of olive oil to the jar. You'll have a salad dressing that taste great, and is also better for your health. So buy the non-fat foods so you can replace the missing fat with "good" fats. Remember, you do need to eat a moderate amount of fat each day. 8. Give yourself a cheat day. Cheating doesn't mean pigging all day on all the wrong foods once a week, it means enjoying a food you really love once a week. Have a couple slices of greasy pizza on Sundays, or a big slice of double chocolate cake on Saturdays. This cheat day will help you stick to the change in diet, and in some ways it's actually good for your body. 9. Avoid excess amounts of alcohol. You know that heavy drinking is bad for your body, but it's also bad for your will power. A heavy night of drinking could send you to the fridge pigging out on all the wrong foods. However, many studies show that a beer or glass of wine a day is actually good for the body. Wine contains anti-oxidants which help fight illness and that moderate amount of alcohol can help you relax. Excess caffeine can also be bad for the body since caffeine stimulates your body into producing insulin in the same way that carbs do. 10. Exercise regularly. Find a way to exercise that's fun. Even if it doesn't burn too many Calories - like taking a walk in the park with your closest friends - what matters is that you stick with it in the long run. You may burn lots of Calories slaving away at a treadmill,

but if it's not an enjoyable experience, you'll probably lose interest after a few months...And that won't do your body much good!

Tips •

•

•

•

•

• •

•

Eating healthy will give you some health benefits, but you won't achieve the full benefits possible unless you exercise. Exercising doesn't have to be hard, and you don't even have to break a sweat. Just going for a short 30 minute walk four times a week will greatly improve your health. If you consume more Calories than your body needs each day, your body will store the excess energy as fat. In today's society, that excess body fat is unnecessary. We are no longer hunter/gatherers. Your next meal is as close as your local grocery store and we don't need extra energy stores to hold us over till the next meal. Use extra virgin olive oil when cooking. It's more pure, and is better for your heart than other kinds of olive oil. The darker the better. Furthermore, "light" olive oil has as many Calories as extra virgin olive oil -- the "light" refers to the color. This takes patience. You won't see a drastic drop in your cholesterol level or weight or increase in your energy level immediately. You need to give the changes in diet some time to kick in. Have a positive and upbeat attitude. If you start your new diet thinking "This is something I HAVE to do," instead of "This is something I WANT to do," then you've already failed before you started. Don't let a little cheating turn into a lot of cheating. Remember, nothing tastes as good as thin and healthy feels. Adding whole, unrefined grains to the diet can add valuable vitamins and minerals that would otherwise be lost, however it can completely upset our digestion as well. Many animals that eat grains have 4 stomachs they use to digest them adequately, and ferment them so they can uptake nutrients. Humans have only one stomach, and if you introduce grains without first fermenting or sprouting them you may experience digestive upsets. There are various anti nutrients in grains (like phytic acid) and enzyme inhibitors that will prevent mineral absorption and lead to deficiencies and digestive problems. To remedy this, take oatmeal and soak it the night before in a little bit of yogurt. This will make it taste slightly sour, but make it more digestible. Sourdough bread is also another good example. Lettuce is a great choice of natural fiber, and can taste great with the proper healthy dressings. You can make a great salad with nuts, raisins, and whole wheat croutons. Mix it in a bowl so it's evenly distributed and place it on top of a salad. Use a sugar free and low carb balsamic dressing; it has less than 1 gram of carbohydrates and 0 Calories. The head of lettuce is 21 Calories, plus the nuts and raisins and whole wheat croutons which could range depending on size but for this example we will estimate 100 Calories, bringing you a very healthy and filling meal for only ~120 Calories.

•

•

• • •

Choose wheat bread instead of white bread. Processed carboydrates such as those found in white bread are harder to draw nutrients from, and therefore are seen as empty Calories. Smoothies are great for breakfast. Combine the following: o banana o 4 medium-size strawberries o 1/2 cup of skim milk For protein, try adding boneless skinless chicken breasts, or tuna. Non-fat yogurt can make a great snack, and its healthy bacteria can help with various stomach problems. Carry water with you at all times. Try to drink water in place of soft drinks and other flavored beverages. A good rule of thumb is to drink half your body weight in ounces per day.

Warnings • •

•

•

• •

You should always consult your doctor before making drastic changes to your diet and your lifestyle. Excess body fat is hard on your body. It's hard on your heart because it needs to work extra hard to push blood through your larger body. Your body builds extra veins that run through the extra body fat and has to work harder to push blood through those veins. Excess body weight is also hard on your muscles and joints. Carrying around extra weight puts more pressure on your knees, hips, and back. While this might not have a huge effect in your youth, you will feel it as you get older. Any drastic change in your diet can cause constipation, so make sure you eat a lot of dark green leafy vegetables, or take a fiber supplement. The constipation will go away after a week or two, but you should consult your doctor if it continues. Make sure there isn't a lot of unhealthy food in your house that can tempt you. Give or throw away the foods you shouldn't eat. Consider eating organic. Organic food isn't made with the use of a lot of harmful chemicals, or other harmful processes. Not only is organic food good for you, but it is sustainable and good for the environment too! Other foods are extremely harmful to the environment. A word of warning about eating organic foods... Rarely have organic foods been proven to be more heathly than the regular option, so don't think that just because it is organic, you can eat as much as you want. Much of the time, the organic option has just as many calories as the normal option. So even if it is organic, make sure you pay attention to your caloric intake.

How to Drink More Water Everyday

There are a variety of reasons to drink plenty of water each day. Adequate water intake prevents dehydration, cleans out the body, and promotes healing processes. Substituting water for beverages high in calories can also help control weight. Follow the steps below to make sure you're getting enough of this most basic necessity.

Steps 1. Determine how much water you need. You've probably heard the "8 X 8" rule-drink eight 8-ounce glasses of water per day--but the amount of water a person needs varies depending on his or her weight and activity level. A better way to determine your recommended water intake is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. Metric people should divide their weight in kilos by 30 - so somebody weighing 70kg is going to need 2.3 litres per day. (See warnings below.) 2. Measure your daily intake of water. Do this for a few days. If you find that you're drinking less than the recommended quantity, try some of the following tips. 3. Carry water with you everywhere you go in a bottle or other container. Before long, you'll find yourself reaching for it without a second thought. 4. Keep a glass or cup of water next to you whenever you'll be sitting down for a long time, such as when you're at your desk at work. Drink from it regularly as you're working. 5. Try wearing a digital watch that beeps at the beginning of each hour. Use that as a reminder to pour yourself a glass of water. Vow to drink that water before the next beep. If you drink only one small (6 ounce) cup per hour, you'll have consumed 48 ounces by the end of an 8-hour workday. 6. Get a water purification system. Purified water tastes very good and may help make drinking water more appealing to you. Be aware, though, that as you grow accustomed to purified water, you may find that tap water leaves a bad taste in your mouth.

Tips •

Except in very rare cases, it is not necessary to buy expensive bottled water. Companies that sell water have a financial interest in convincing you that tap

•

•

•

• • •

•

•

• •

• •

•

water is undesirable. However, if you choose to drink tap water, please be aware of the pollutants and additional chemicals that exist in many tap water sources. Some studies have linked the long-term accumulation of these chemicals in your body to chronic health problems. A simple water filtration system or boiling of the water will help reduce these risks. Instead of that Coke, try a glass of water. It may not be as tasty, but it's a lot better for you than drinking almost ten teaspoons of white sugar. It's also considerably cheaper, especially if you drink tap water. If you really can't stand the taste of your water, try adding a tiny bit of fruit juice or a squeeze of lemon or lime--just enough to slightly change the taste. Refrigerating your water may also help make it more palatable. For a feeling of accomplishment, fill two 32-ounce water bottles (or one big 64ounce bottle, as in the full "8x8" amount) in the morning and make sure you have consumed the contents of both by the end of the day. Drinking a full glass of water first thing in the morning helps wake the body up. So kick-start your day with water! Water helps you look good. By flushing out toxins and impurities, water can make your skin clearer, smoother and younger looking. Drinking water helps you control hunger. Drink a large glass of ice water 20 minutes before meals. The cold causes your stomach to shrink somewhat, which will make you feel full more rapidly. Whether drinking tap or bottled water, do some research on the source. In some places, such as Philadelphia, the tap water actually contains the same electrolytes that are in Gatorade. On the other hand it's also possible that your bottled water may be from a different source than its name suggests. If the bottle says 'Municipal Water Supply' or something to that effect, then the company has simply bottled tap water, and you're probably wasting your money. If you find out you have lead plumbing, and water is abundant in your area, let the water run for about thirty seconds before filling your glass. This can reduce the amount of lead--and the bad taste that accompanies it--in the water you drink. If you live in an area with a shortage of water, however, this is probably not a good option. To convert the units of measurement in this article to metric units, you can use Google Calculator Some nutritionists believe that you should only drink water at least 20 minutes before a meal and 1 hour after, not during or immediately after eating. The theory is that your digestive juices need to remain undiluted in order to properly break down your food for proper nutrient uptake. Every time you walk past a water fountain, take a sip or two. Gradually increase your daily intake of water by starting with, for example, 1L. Keep a 1L bottle of water in the fridge and aim to have it finished by the end of the day. Increase this amount every day. Vow to drink only water for a month. Once your body becomes accustomed to it, it will be hard not to drink enough water. Also, by the end of the month water starts to taste delicious...no lie!

•

• •

• • • • •

To get the needed 8 oz. glasses of water, say 8, put 8 hair ties or rubber bands on your right hand to represent each glass of water you need. When you drink one of the glasses, switch one rubber band to your left hand. Your goal is to get 8 hair ties on your left hand before the day is up! If you don't like the taste of water try hot water. It's a different taste and it feels good on your throat! Try drinking cold water out of a glass instead of a plastic or paper cup. The glass will retain the cold better than other materials and will keep your water crisp and fresh-tasting longer. Brita filters work well Crystal Light flavours water and has practically no calories or carbs, don't use too much...just a pinch to flavour your water Try getting a really fun waterbottle that you enjoy having around, it makes drinking water more fun! Also you can try eating saltier foods before having a glass of water, it'll make your mouth a bit drier and you'll feel the need to drink more water. Eat ice, it's water and it tastes really good!

Warnings •

•

• •

• •

Increasing your water intake may cause you to have to get up in the middle of the night to go to the bathroom. To avoid this, you may want to stop drinking water a few hours before bedtime--or make sure you visit the toilet before bed! While adequate water is essential to health, it is possible to drink too much water or any other beverage, and there has been considerable scientific debate surrounding how much water a person really needs per day. To replace daily losses of water, an average-sized adult with healthy kidneys sitting in a temperate climate needs no more than one liter of fluid...the equivalent of about four 8ounce glasses. According to most estimates, that's roughly the amount of water most Americans get in solid food. In short, though doctors don't recommend it, many of us could cover our bare-minimum daily water needs without drinking anything during the day." Drinking excessive amounts of water can cause serious health problems for some people. People with some heart conditions, high blood pressure or swelling of the lower legs (edema) need to avoid excess water. If you have a history of kidney problems, especially if you have had a transplant, consult your doctor before increasing your fluid intakes. You shouldn't drink too much water while eating as it waters down your stomach acid and can cause digestion problems. If you live in a place with a lot of heat (e.g., the desert), you will have to drink extra water.

How to Choose Healthy Snacks

Healthy snack You enable yourself to choose a healthy snack by purchasing healthy foods from the grocery store! By making pre-emptive healthy decisions, you increase your likelihood of eating healthily when it actually comes to the fact.

Steps 1. When you go grocery shopping, make sure you are not hungry! If you are hungry when you go grocery shopping you are more prone to buy junk food. 2. If someone else shops for your household, politely suggest a list of healthy foods to guide their shopping decisions. This list should include many green vegetables (potatoes and corn are not green vegetables, so they don't count), a variety of fruits (limit the bananas), whole grain foods, lean meats, unsalted nuts (peanuts and cashews don't count) etc. 3. If you find the transition from junky food to healthier food too extreme, begin by buying less unhealthy foods. For example, instead of Pringles™ buy baked tortilla chips; instead of ordering take out pizza, buy a veggie pizza at the store. 4. Avoid buying or accepting sweet and fatty foods! If these things aren't in your house then you can't be tempted by them! Especially dangerous foods that should be avoided are ice cream, cookies, any leftover desserts, and candy. 5. So now that you have strived to keep unhealthy foods out of the house to begin with, you must focus on developing a strong sense of self control because you will not always be in controlled situations. Start by focusing less on food. If you look forward to coming home from wherever you have been and having a nice little snack; stop this destructive habit! The more you think about food, the more you build up a temptation to overeat. Think of eating as a neccessity, not a comfort thing. Drink tea, coffee or water to soothe yourself on returning home. 6. Now that you are trying to develop a healthy psychology about snacking, match this with action. You can still allow yourself snacks, but eat slightly less and less frequently. A self-test to see if you're really hungry: if you search around the refrigerator and pantry, you are not really hungry; you're just eating compulsively. If you have a particular snack in mind, like eating an orange, you probably really do need nourishment. This is not to say, however, that just because you are craving ice cream it is alright to eat it. Remember to observe the distinction between mouth-hungry and stomach-hungry!

7. The content of your snacks should be healthy. Try to balance them according to your meals. For example, if you ate cereal at breakfast, a cheese sandwich at lunch, and macaroni amd cheese for dinner, you shouldn't have yogurt as a snack. Your best bet is to have a piece of fruit, snack bar, or a tasty vegetable, like carrots or baby tomatoes. 8. In conclusion, remember the crucial steps in eating spur-of-the-moment healthy snacks: first, be sure you buy predominantly healthy foods. This means avoiding anything the has a lot of trans fat, calories, or starch (especially sugar). Second, try to exercise self-control. Too much of anything is bad for you, so don't eat huge snacks. Third, don't focus or depend on your snacks. Only eat them when you are actually hungry. Fourth, when you do eat snacks, eat something that will supply you with nutrients lacking from your meals. Finally, you can always count on whole grain foods, fruits, vegetables, and most unprocessed foods to be relatively healthy. 9. Good luck!

Tips • • • •

If you slip up and eat something really bad, it's absolutely ok unless you make it a habit! Don't engage in the practice of social eating. If you're at a party, avoid the appetizer dish (usually finger foods have an enormous amount of calories). Here are some ideas: walnuts, almonds, macadamia nuts (all unsalted), oranges, apples, banana, raw veggies (carrots, celery). If all else fails, keep some gum handy. It's five calories is quite a contrast to the hundreds you could consume from an unneeded snack. Also, strongly flavored teas can assist, such as peppermint, because they take away the dryness and tastelessness of your tastebuds and give you a sense of having enjoyed something.

Warnings •

Ice cream tends to be an addictive trap. Once you are used to having it every day, you begin to crave it. To curtail this problem, don't allow yourself daily access to ice cream (i.e. don't keep it in your freezer regularly).

How to Choose Vitamin Supplements Here's a guide for choosing quality vitamin supplements.

Steps 1. Make sure the supplements meet FDA's Good Manufacturing Practices (GMPs) for foods. 2. Look for products labeled "enteric coating", "food glaze", and “ethyl cellulose". This means the supplements have good bioavailability.

3. Ensure that the ingredients of the supplements are supported by a COA(Certificate of Analysis). 4. Always consult your health care provider about the supplements you are taking. Present them the labels. 5. Choose supplements that have no artificial coloring/flavoring. 6. Choose products with a long shelf life.

Tips •

Identify your health goals and find out the best supplement to achieve them.

Warnings • •

The supplements might be contaminated The supplements might contain more of less of the ingredients stated on the labels

How to Reduce Chronic Pain These suggestions may reduce pain and improve the quality of your life. These are general, common-sense suggestions, not a substitute for professional medical care.

Steps 1. Relax. 50% of pain can be reduced by relaxation. Tension and stress will increase pain. Practice relaxation--it is a learned skill for most people. 2. Breathe. Long, slow and focused breathing helps relaxation and takes attention off of pain. 3. Distract yourself. Use intense stimulation (e.g., loud music) for temporary relief from pain. 4. Absorb yourself in what you enjoy (hobbies, movies, the Internet). Maintain contact with enjoyable people or pets; get a dog or cat. Don’t get in a rut; do new and different things. Do things for other people. Learn something new every day. 5. Learn to meditate. 6. Use guided imagery/ hypnosis/ biofeedback. Learn about these methods. Get training in self-hypnosis. Practice intense daydreaming. Go to a biofeedback therapist, get training, and buy your own equipment. 7. Understand your medication. Take enough medication, often enough to control YOUR pain. Learn about analgesics (pain medications). Antidepressants should be considered by most chronic pain patients. Be careful about using tranquilizers. Cannabis has been helpful to some, but is generally illegal. 8. Investigate nerve stimulation techniques. Acupuncture, massage, and electrical stimuation through a TENS unit are often helpful. Consult professionals who work in these procedures

9. Ice the affected area. This can reduce pain for hours at a time. It also can be used on contra-lateral side of the body, away from where the pain is experienced. 10. Get social support. Don't suffer alone. Go to church, go to meetings, stay in contact with family and friends. 11. Care for your mental and spiritual health. Keep your life positive: surround yourself with positive ideas and people. Involve yourself in your religion. Strengthen your beliefs. Study psychology. 12. Educate yourself about your physical health. You are the best expert on your pain. Train yourself to be the best expert you can. Learn about any disease you have. Eat well, exercise, get enough sleep. 13. Find appropriate health care providers. You need a physician who specializes in pain. Consult a physical therapist, health psychologist, a nurse who specializes in pain or another experienced health provider. When you have gotten all the benefit you can from someone, move on. Accept that many health providers cannot work well with chronic pain patients. Consider supportive psychotherapy. Avoid fads and miracle workers.

Warnings •

Again, these are common-sense suggestions, not a substitute for professional medical care.

How to Live a Long Life

Jeanne Calment, the world's longest lived person. As technology and medicine evolve over time, the life expectancies in most countries are increasing. Here are a few additional ways of increasing the odds that you will make it to that ripe old age of 85 and beyond.

Steps 1. Eat Healthy for Life. Indulge only when necessary and have a well-balanced diet. Read and understand "Nutrition Facts". 2. Eat less processed food. Processed foods contain lots of refined sugar. Sugar makes your body cells replicate at a faster rate. Unfortunately, cells can only replicate a certain number of times before the replicating process ends. In other

words, those cells aren't there for your body any more, and there are no cells to replace them. That means that you die. So, although sugar feeds the cells and helps the replication process, it shortens their life span, and by extension, your lifespan. 3. Take Multi-Vitamins. Not many people have the time to find the correct foods to eat. Multi-vitamins help you attain the nutrition level you need to sustain a healthy life. Eating the correct vitamins also solidifies your mental and physical state; In effect allowing you to live a longer better life as well. 4. Introduce regular exercise into your life. While most people lead quite busy lives, the benefits of exercise usually present themselves in all areas of your life. Gradually introducing exercise will lead to longer patterns of fitness rather than adopting a harsh workout regime each New Year's. 5. Develop a sleep schedule. It is not as important to get a certain number of hours of sleep, so much as it is to get the same amount of sleep, at the same time, day in and day out. Sleep gives your body a chance to heal and regenerate; having a stable sleeping routine will help your body take care of itself more easily. If you do not carry out successful sleep cycles over an extended period of time (48+ hours) you can seriously affect your physical and mental health. 6. Have close relationships People who are able to confide in close friends or life partners have been shown to live longer and healthier lives. This is due to the alleviation of stress, boredom, and depression. The result will be a mentally and physically healthier person. Cherish your friends and family. 7. Drink plenty of water. This universal solvent is a most effective weapon against toxins and many other violators. 8. Think first. This step includes looking both ways before you cross the street, as children are taught but many adults take it for granted, and wear protective gear when necessary. Whether you are riding a bike or skateboard, working on a construction site, or handling potentially harmful substances. While the human skull is quite thick and sturdy, severe head trauma can result from the brain being jostled around inside the skull from an impact, potentially resulting in permanent brain damage or even death. 9. Reduce causes of stress and depression in your life. This can have a very negative impact on your heart, and other physiology. Learn to cope with stress by trying different relaxation techniques or simply by looking at things differently. Take deep breaths during your most stressful moments. 10. Give up smoking. Any form of smoke is bad for you, no matter how little you take in. While tobacco companies still stand by their claims that smoking does not cause cancer, there is a consensus in the medical community that smoking is very hazardous to your health and can often result in premature death. Attempt to break the addiction by trying nicotine gum, or a nicotine patch. 11. Be safe. Avoid potentially dangerous activities that frequently or occasionally end in death or dismemberment, such as skydiving, bullfighting, or relationships with dangerous people. 12. Attend yearly physicals. Identifying potentially deadly health problems early can result in their eradication.

13. Stock up on antioxidants. Recent studies have shown that antioxidants may slow the process of aging. Antioxidants can be found in a number of fruits and vegetables and can also be found in herbal supplements and teas. 14. Avoid overindulgence. Too much of anything can cause harm, whether it be food, drink, drugs, or even medicine -- even Tylenol can be fatal if ingested in great enough quantity. Non-prescription and illegal drugs may contain chemicals and/or other drugs that are unfit for human consumption, but keep in mind that alcohol and tobacco are among the worst drugs. Do not forget that caffeine is also a drug. Any drug, from alcohol to aspirin, carries with it a risk of shortening and ending your life. If you do decide to use any drugs, be responsible -- do your research, make sure you understand their properties and side effects, and use them appropriately. The same applies to food -- read nutrition labels and do some research to understand what the information means to your health. With anything you ingest, moderation is key. 15. Wear sunblock. Even if you are dark skinned and have no history of skin cancer in your family, the increasing number of UVA and UVB rays hitting the Earth from the sun pose a threat to anyone and everyone who spends more than 15 minutes a day out of the house or office. Get SPF 30 or higher. 16. Try not to be afraid. Seriously, the worst stress comes from the inside. If you are in constant fear of anything or everything (phobias) you become as fragile as an ant, asking for life to step on you. Be as passive and easy going as you can. There are bigger things like earthquakes, stray bullets, automobiles and airplanes that can kill in an instant but which you cannot defend against, and are not afraid of anyway, right? Fear is a tool, and it has a purpose, but it is most often bad for your well-being. Do not be afraid, be aware. 17. Drink lots of tea. There are two main types of tea - green and black. Both are from the the same tree, however green tea is less processed than black tea. Green tea has many health benefits, including reportedly reducing the chance of heart attack and cancer. Other benefits include increased energy and metabolic weight (good for weight loss), and high antioxidant content (slows down aging). Black tea has these benefits also but at a reduced level. Try and drink 5 cups of green tea a day, and let the tea brew for at least 5 minutes before drinking - the stronger the better for you! 18. Eat dark chocolate. One piece of dark chocolate a day can benefit the heart as cocoa solids have a beneficial effect of the heart and arteries. Dark chocolate has more antioxidants than other kinds of chocolate. Look for 60% cocoa or more. Chocolate also makes you happy (in case you did not know) because it releases endorphins. 19. Drink one glass of red wine a day. Red wine contains substances called polyphenols which maintain the elasticity of the artery walls and also act as antioxidants - thus helping maintain a healthy heart and slowing down ageing. Anecdotally, the oldest woman in the world, Jeanne Calment, drank one glass of wine a day, and she lived until she was age 122. If you would rather not drink wine everyday, consider eating red grapes instead.

20. Look on the bright side. Having an optimistic point of view is healthy and those who drink from the cup that is half full tend to have a much stronger resilience to any health problems. 21. Enjoy fish such as Salmon. Whether it is farmed or wild, eating salmon 2 to 3 times a week can reduce your chance of contracting coronary heart disease by up to 30 percent as well as contribute to reducing your risk of other factors such as diabetes, alzheimers, asthma and so on. 22. Keep on working. It's been proven that people who stay active in their jobs, or volunteer work, live longer. Being a part of a community and/or work-force into your golden years will keep your life filled and fulfilling up until the end.

Tips •

•

• •

•

There are moisturizers (both facial and body) with built-in sunblock that don't make you smell like you just came from the beach. In addition to keeping your skin protected, lotion will help keep it firm. Eat Garlic, but use it in moderation (need I say more?). Having certain quantities of garlic in daily meals actually keeps you from getting sick and builds up your immune system. Study the lifestyles and habits of "centenarians" - people who've lived past 100 years old. While the body is always an important factor in long life, do not neglect your psychological health. What good is having a body that can live for 120 years if your brain dies from the inside out at 50? If you experience any changes in your attitudes or behaviors, such as a quickening of the temper, a dulling of the senses, or a slowness in speech or thought, consult a mental health professional. It may be nothing, but better safe than sorry. Also, reducing stress and anxiety will help to keep your mind healthy. Premium medical insurance will help not only keep you alive, but alleviate much concern over whether you will have a fighting chance should tragedy strike.

Warnings •

•

•

Don't get so caught up in living long that you forget to enjoy life! A happy life full of strong relationships will definitely reduce stress and make your long stay worthwhile. Be wary of bad science. Many things found to be beneficial to your health today may tomorrow be declared harmful. Make sure you research each alteration to your diet before you implement it. Consider the source and where the funding for the research came from. If in doubt, consult a doctor or two. Too much water can also be bad for you and have its own side effects. Several glasses a day, or just water in supplement of other liquids during meals will be enough.

How to Lose Fat With Weights In the world of fitness it is common knowledge that losing fat with weights is not only effective but simple. Don’t let the idea of losing fat with weights scare you. Let it be said that you do not have to be able to bench press a house in order to get fit.

Steps 1. It is recommended to incorporate hand held weights while performing lunges, while walking, or during a weight specific or strength training routine. 2. Research the different types of exercises by looking in your favorite fitness magazine or by using your favorite search engine online. Many fitness experts also have recommendations on their online sites. 3. Losing fat with weights also helps to tone and condition the muscles within the body. Using the correct exercises and form while incorporating weights into your favorite fitness routine will not turn you into The Hulk but rather yield a more toned and slim appearance. 4. Simply Put Losing fat with weights is effective in that it builds muscle thereby reducing fat accumulation and tones already present muscle groups by continuous exercise.

Tips •

Big Misconception: Women are especially concerned with the idea of losing fat with weights because of the misconception that they will end up looking like a male body builder.

Warnings •

As always, talk to your health care provider or fitness expert before beginning any fitness routine to ensure that you are performing the best exercises for your weight loss goal in a safe and healthy manner.

How to Become Fit Fitness is a combination of speed, endurance, flexibility, and strength. It enables people to perform well in both everyday tasks and vigorous physical activities. So how do you achieve that? How do you stay in good health, or obtain good health

Steps 1. A balanced diet, regular exercise, relaxation and sufficient sleep are all necessary for good health. 2. Being physically fit has a number of benefits. Regular exercise strengthens and improves the heart and lungs. It also helps people maintain their proper weight. 3. A thirty-minute workout is sufficient for someone beginning an exercise program. 4. Exercising four times a week is more than enough to maintain a good level of fitness. 5. As fitness improves exercise should be increased in difficulty and duration. This will ensure that the level of fitness continues to improve. 6. A complete workout includes three different types of exercise. The first is flexibility exercise, which includes stretching and loosening the body and muscles. The next is endurance exercise such as jogging or swimming. The third type of exercise is strength exercise; it involves weightlifting and body work. All three types of exercise can be very inexpensive, as they have no need for extra or fancy equipment. 7. A healthy lifestyle is achieved through plenty of sleep, a good diet, regular medical and dental checkups, and personal cleanliness. 8. So if you follow the above rules, regardless of age, the fitness you have makes you look better, feel better, and work better.

Tips • • • • • • •

•

Fitness can often slow the process of aging. Fitness improves as exercise becomes more frequent. Good health is not difficult to obtain. In fact, it can become an easy and enjoyable part of almost anyone's life. The peak period for physical fitness is the time between puberty and middle age. How often and how vigorously exercises are done can determine the level of a person's physical fitness. Strength exercises involve building up the body. These exercises include pushups, sit-ups, and pull-ups. The benefits of a healthy lifestyle and physical fitness are easy to obtain with a small amount of know-how and a serious commitment. If you have decided that you're going to work out, you have to follow it, however, many people are able to find excuses to ignore the routine. The advantages of having good health and fitness are well worth the time and energy they require.

Warnings •

The bending, turning, and stretching of flexibility exercises strengthen the connective tissues and joints of the body. When muscles and joints are loosened,

it minimizes the risk of injury in vigorous sports and helps to relieve muscle soreness. So flexibilty exercises are very important before and after workouts.

How to Improve Your Personal Fitness Personal fitness is important for everyone. It makes you happier and healthier. Read this handy guide to learn how to get started.

Steps 1. Make a goal for yourself. Do you want to look like a body-builder, just shed some pounds, or simply lead a healthier lifestyle? 2. Once you know what you want to do, start by planning an exercise regimen. It is good to mix things up a little to keep it interesting. Perhaps you could start with a 1 mile jog and a 30 lap swim, done 3 times a week, to start out? 3. When it comes to your diet, it isn't necessary to buy a bunch of books. Just be smart. Eat once every 2 or 3 hours. Make sure you get alot of fruit, vegetables, whole grains, fish,lean meats, and low-fat dairy. Avoid pastries, cakes, candy, white bread, ice cream, and salty snack foods like chips and cheese curls. When it comes to those things, just use common sense. It's your body, after all. 4. Takes steps to make sure you will keep exercising. Tell family and friends about your goals, and ask them to help you along with gentle reminders. Make a fitness journal or calendar, and hold yourself to it. 5. As you progress, challenge yourself by increasing the intensity of your exercise as you become more physically fit. 6. Once you've reached your goal, don't stop there! The hard work may be done, but in order to maintain all of the hard work you've done, you will still need some tactful dieting and exercise.

Tips • • • • •

Eating less food is a much easier way to lose weight than exercise. Take the stairs instead of the elevator. You're fit now, remember? Try joining a fitness club. The task seems daunting at first, but keep a strong and steady will to reach your goal, and you will. Hold your head up high the whole way. Don't let others put you down. When they do, just try harder. They will feel stupid when they see you and your new fit body later.

Warnings • •

Consult your physician before beginning an exercise program. Exercise within your ability. Don't strain, pull, or tear any muscles. Don't keep working if you are lightheaded or short of breath.

How to Stick to a Fitness Plan We all say we want to work out, but not many of us actually do it. Here are some ways that you can make sticking to your workout plan just a little bit easier.

Steps 1. Find a workout buddy. Having a workout buddy is one of the best ways to stick to a plan. Your workout buddy is a way to keep you motivated if you can't do so on your own. 2. Make friends. Working out doesn't mean you can't talk to people. You can look at working out as an opportunity to meet new people who are trying to accomplish similar things. 3. Do exercises you enjoy. There are all kinds of exercises available today. Find something that you enjoy doing rather than just picking an exercise at random. 4. Join a fitness group. If you just can't motivate yourself, then try joining a fitness group that will help you motivate yourself. 5. Set a goal for yourself. However, make sure the goal is realistic. If it is not a realistic goal, you will have a hard time reaching it.

Tips •

•

If you really want to stick to a fitness plan, try some of these things. The most important thing to remember is not to give up! If you mess up the first time, it is no big deal. Just stop, take a breath, and try again. Know your goal, be it increasing overall health, losing weight, or gaining strength.

How to Get Fit As a Teenager Most teenagers want to look good and be fit. This may be for personal desire or to impress someone. Getting fit isn't always easy, but in the end, it's rewarding.

Steps 1. Tell your parents you want to get fit and be more healthy and ask if they'll help you. 2. Eat healthily. Eat lots of veggies and fruits, and drink lots of milk. Eat grains, but not too much, because grains like bread and pasta have a lot of carbs. Stay away from fats and sugars because they'll just put you two steps back. 3. Start an exercise routine. You'll want to start out small and work your way up. Start going to a gym and if you really want to be healty get a PT (Personal Trainer). They have you do a physical test and a written survey and match what you want to gain to your body type. This might run you a few bucks though.

If you're too young to work out in a gym, there's plenty you can still do! Start out by doing push ups everyday. do as many as you can everyday and keep a log book and keep records and goals. Also do situps, pull ups, and jumping jacks. Go for jogs, sprints, and runs as much as possible. 4. Don't stop your routine once you reach your goal. Just because you have it, that doesn't mean it's going to stay. o

Tips • • •

Eat healthy. You can slip yourself a treat every so often but be honest and take care of you body! Let your parents know! They can help you, and if not, work with a PT and a friend Don't give up! It will get hard at times but keep pushing for those rewards.

Warnings • •

Don't overdo it. If you can't do anymore, then stop and go less! When working with weights, always have a spotter!

How to Jump 6 to 12 Inches Higher and Run Faster These excercises will increase your vertical jump evry month from 2 to 5 inches. It will also increase your running ability as well.

Steps

1. Start the exercises by first warming up your muscles. Stretch legs and arms , and jog around for a few minutes.

2. Stand and do deep Knee Bends. Slowly bend at the knees keeping your back straight. Crouch down as low as possible arms on your waist and slowly rise back up. 3. Do the toe raises by raising up and down on the tips of the toes. Arms at your waist again, do this slowly but steadily. 4. Crouch down to do the Deep Knee Bend Jump, arms out. Do this quickly, by almost touching your bottom to the ground, then explode upwards as high as you can. As you come down, do not land, but immediately launch back up again. 5. Hop on each leg by standing on one foot, and hopping up and down on it. Change to the other foot, and do the same thing.

Tips • • •

Start all excercises by doing each 10 times. Take a two day break. The next time add 1 more time to each excercises. Complete all excercises each time. If you find it too difficult to do them 10 times each, then start with a count of only 5 each and increase from there.

Warnings •

Always drink a lot of water, before, during and after the excercises.

How to Workout if You Are Not a Body Builder This is a lesson in how to workout if you are among 99% of people who exercise and body building is not your goal. Most people unknowingly exercise like they are a body builder. This is because the workout most people perform is based on tradition or what some gym rat taught them. Body building techniques have a place, but only in the context of the much larger picture of a comprehensive fitness program.

Steps 1. Determine a goal. Common goals include reducing weight or body fat percentage, increasing strength, improving sports performance, rehabing an injury, etc. Next, some sort of initial testing should be conducted to establish benchmarks. Plan to re-test every 6-8 weeks to measure progress and determine if any adjustments need to be made to the program. 2. Understand and implement all components of exercise. The major components of exercise include resistance training, cardiovascular training and flexibility training. Resistance training can challenge balance, endurance, strength and

power. Resistance training not only impacts muscle but also the strength and health of bones, tendons, cartilage and ligaments. Resistance training includes exercises for core (spine and pelvis musculature), upper extremity (shoulder and elbow musculature) and lower extremity (hip, knee and ankle musculature). Cardiovascular training includes aerobic (with oxygen, lower intensity) and anaerobic (without oxygen, higher intensity) exercise. Flexibility training includes static, active and dynamic exercises. 3. Set up a long term progression and schedule. There is much more to working out than picking a body part to train or deciding between the bike or the eliptical. A yearly schedule is ideal. If this sounds intimidating, just consider that most people fail to accomplish their fitness goals because they don't undertand the effort and commitment it takes to get there. It takes 6-12 months to accomplish most goals. Then a maintenance schedule needs to be set up. To have an impact, exercise needs to be part of everyday life like driving to work or brushing teeth. It absolutely needs to be planned out. It needs to become habitual. A yearly schedule is called a macro-cycle. This can be further broken into meso-cyles (monthly) and micro-cycles (weekly). A good way to set up the yearly schedule is in quarters: Jan-Mar, Apr-Jun, Jul-Sep and Oct-Dec. So, a year is consists of a workout cycle that is repeated 4 times. A quarter then consists of 3 different 1month phases or goals. A month or phase has a unique weekly training schedule. 4. Set up the meso-cycles. Use an endurance, strength, power progression. Endurance builds the foundation for strength which in turn builds the foundation for power. Month 1 - resistance training: muscular endurance (2-3 days per week, total body, 2-3 sets, 12-20 reps); cardiovascular training: aerobic base (3 days per week, 20-30 minutes, mostly low intensity exercise); flexibility training: each workout, static stretching. Month 2 - resistance training: muscular size and strength (4 days per week, push/pull split, 3-4 sets, 6-12 reps); cardiovascular training: aerobic endurance (4 days per week, 20-40 minutes, low and medium intensity workouts); flexibility training: each workout, active stretching. Month 3 - resistance training: muscular power (4 days per week, upper/lower split, 4-5 sets, 1-6 reps; cardiovascular training: aerobic and anaerobic endurance (5 days per week, 20-60 minutes, low, medium and high intensity workouts), optional speed/power training; flexibility training: each workout, dynamic stretching. 5. Set up a workout session. This is where most people who exercise will be blown away by the difference between what they are doing and what they should be doing. A workout session consists of 8 steps. 1) Specific stretching for known muscular imbalances, postural distortions and injuries. 2) Warm up. 3) 3-4 Core exercises. 4) 1-2 Balance exercises. 5) 1-2 Reactive (plyometric) exercises. 6) 610 Strength exercises (upper and/or lower body). 7) Cardiovascular training (aerobic and/or anaerobic). 8) Cool down and stretching. The 3-month cycle and this 8-step workout session is known as integrated training. This is a more comprehensive, safe and effective way to exercise. This approach will train all the systems and functions of the body. To get the most out of training, the body needs to function correctly. It takes much more than a few arm circles, toe touches, 6 sets of bench and 12 sets of curls to get to your goal. If all you have is a hammer in your tool box, then everything will begin to look like a nail.

6. Log workouts and systematically increase frequency, intensity and/or duration. With resistance training, set a rep goal and increase weight used for that repetition range. Another way to progess strength training is to increase the work performed in a given amount of time. With cardiovascular exercise set a minimum frequency, intensity (heart rate) and duration. First, increase duration, then increase frequency. After frequency, then increase intensity. Your body adapts to the demand you place on it. If all you do is sit in an office or watch TV, then your body will be in just good enough shape to do this. So, with regular exercise your body will change. But you must contantly make your body perform more than it did before if you want it to keep changing. As your body improves from a physiological and biomechanical standpoint, then your body will change on the outside too. The above described program has a progression built into it that will ensure that your body doesn't get used to doing too much of the same thing and stop changing.

How to Have a Sexy Figure A combination of health, diet and exercise can bring you closer to your goal of having a sexy figure. All women have curves, and these can be enhanced by toning exercises.

Steps 1. Create a workout plan. Crunches/Lunges equal flat, hard ab muscles, lunges equal toned legs, and squats equal a toned backside. Running or jogging works all muscles of the body and increases your stamina. 2. Work on your posture as well. Having the best toned body around means nothing if you slouch! Try imagine that there a piece of string running through you from the floor to the ceiling and that you can't bend or break it. It sounds like a strange visualisation but it does help. 3. Diet. Drink lots of water -- before, during and after your work out. 8 glasses a day is the suggested amount. Don't like the bland taste of water? Drink Propel or Fruit2O, which doesn't have any calories, instead. Avoid fried foods, and remember, think with your head not your stomach. 4. Don't just focus on your figure! If want to look sexy to the max, don't forget to pamper your skin as well. Cocoa or Shea butter is really good for normal to dry skin because it makes your body smooth and soft. Face masks and good mosturizers are also good, be sure to get one that is non-comodegenic (does not clog pores) and matches your skin type. 5. Hair is also important. The wrong hair cut can actually make your face look fat. Get a cut that complements your face. 6. Show off your new-found figure with a nice outfit.

Tips • • • •

Martial arts, Pilates, Yoga and Ballet are really good toning activities. If affordable, join a gym. A good toning exercise for your legs is to lay on your side and lift your top leg up and down. Remember that your body has to break down muscle to build muscle, so there will be some pain, so know your limits because if you don't, you'll have major sores for a few days and will not be able to keep working out.

Warnings • •

Don't overwork your body, start out slow. Pain rarely, if ever, means gain. If it hurts whilst working out, it's your body's way of telling you to stop or slow down.

How to Get in Shape or Stay in Shape Do you feel and/or look out of shape? If so, you can use this to find a great way to get in shape.

Steps 1. Weigh yourself. If you are extremly light, you may want to get more muscle. Set a new weight goal. Make sure it is realistic. 2. What places do you want to focus on? Arms and belly (upper body), your legs etc.(lower body), or, all. 3. Look for workouts that help the certain places you want to work on such as weight lifting if you want to work on your arms and crunches for your belly. 4. Make sure everything is in correct form like pushups. 5. You also can get exercise in things you enjoy like swimming, walking/jogging, basketball, football, soccer, and, many other things. 6. Eat healthy, but a little junk food should not hurt. 7. Do not slack off 8. This may take days, weeks, or, months to show results.

Tips • •

Do workouts that you find fun, and you'll be more likely to do them. Sports are sometimes great for people who don't like the gym. Stay hydrated with adequate water intake.

Warnings • • •

Do not over work yourself if your not used to hard exercise, this may lead to heart problems. Don't starve yourself, the fat just comes back and it's VERY unhealthy. Healthy weight is a lifestyle, not some trendy diet you do for 1 week, 1 month, or 1 year.

How to Eat Less During a Meal If you think you are overweight, but have not been confirmed by a doctor then you should immediatly! Starving yourself skinny can lead to many illnesses and disease!

Steps 1. Before eating a meal, look at yourself in the mirror. You can see all the fat on your body and you don't want it there. Repeat that to yourself 5 times before eating. 2. Act as if too much food will kill you. Only take what you can eat, and if someone is serving you, remind them that you don't want a large portion. 3. Some time or another, somebody will offer you a second plate of food. If you are that hungry, take it, but if you are already full, kindly put down the offer. 4. Don't feel forced to finish your plate! If you can't eat it all than thank the host but apoligize that you couldn't finish it. 5. Eat slowly and enjoy every mouthfull! Don't feel as if it is a race. Chew carefully and bring up conversation.

Tips • •

If you feel tempted to eat before/after a meal, chew gum to keep your mouth full. When you feel a sudden craving, brush your teeth with strong mint toothpaste that will make anything sweet taste sour.

Warnings • • • •

There is a difference from deathly skinny, overweight and healthy. Being anorexic can cause death and is a severe life-threatening issue. Talk to a doctor if you feel as if you are always hungry and can't stop yourself from eating. Being overweight can cause many heart diseases and diabetes! Being healthy and happy is much better for your life!

How to Eat Lots of Calcium

Calcium levels are very important to all growing people. Making sure you have enough calcium in your diet is easy and will reward you with many health benefits.

Steps 1. Most people need about 1000mg of Calcium a day. Teenagers and elderly people need a little more (between 1300 and 1500) There is rarely any point to consuming more than that, and in some people, consuming too much can actually lead to problems, such as calcium deposits and bone spurs. 2. Two servings of dairy will usually bring you as much Calcium as you need. A serving of the dairy group is one glass of milk, a slice of cheese, or a cup of yogurt. Ice cream does contain milk, but it also contains lots of fat and calories, so this would not be the wisest choice. 3. Green leafy vegetables also contain calcium, although it is far less than the amount found in dairy. You would need to eat 5 cups of broccoli to get as much calcium as you can get in one glass of milk. However, these vegetables are low in calories and full of vitamins so if you enjoy them, you can eat just about as much as you want. 4. There are also a myriad of foods that are fortified with calcium. This means that they do not naturally contain calcium, but calcium is added in a manufacturing plant. You will find this on the labels of many brands of orange juice, soy products, cereal... just about anything. 5. Vitamin D is essential to calcium absorbtion. All the calcium in the world won't do you any good if you don't have Vitamin D alongside. Fortunately Vitamin D is very easy to get. Almost all commercially available foods that are rich in calcium are also fortified with vitamin D. Your skin will also make this vitamin inside your body when exposed to the sun. If you are concerned about getting vitamin D, many fish, such as salmon and mackerel are rich in it. 6. As you can see, a balanced diet will easily bring you enough calcium. However, if you are concerned there are many supplements available. The cheapest available are antacids, such as Tums. For most people, these are generally sufficient. There are also calcium chews available that taste like chocolate or caramel. Both of these forms much be chewed very thouroghly and taken with water. 7. There are also big calcium pills that you can take. You should take these with plenty of water. It is also important to note that your body will only absorb about 500mg in a sitting. So if you choose to take supplements, take one in the morning and one in the evening. Do not take two doses at the same time. 8. If you take a multivitamin, check the label. Most popular multivitamins do not contain a lot of calcium.

Tips • •

Calcium has been linked to a reduction in colon cancer rates and osteoporosis. Adequate calcium levels have also been shown to alleviate PMS symptoms and early-waking insomnia

• •

•

Calcium is very very important in early life. The earlier you begin taking it, the better off you will be. Green leafy vegetables, beans, calcium-fortified soymilk, and calcium-fortified 100-percent juices are good calcium sources with advantages that dairy products lack. They are excellent sources of phytochemicals and antioxidants, while containing little fat, no cholesterol, and no animal proteins. Many green vegetables have absorption rates of more than 50 percent, compared with about 32 percent for milk. In 1994, the American Journal of Clinical Nutrition reported calcium absorption to be 52.6 percent for broccoli, 63.8 percent for Brussels sprouts, 57.8 percent for mustard greens, and 51.6 percent for turnip greens. The calcium absorption rate from kale is approximately 40 to 59 percent. Likewise, beans (e.g., pinto beans, black-eyed peas, and navy beans) and bean products, such as tofu, are rich in calcium.1.

Warnings •

•

•

Exposure to sunlight is essential for making vitamin D. However, that is no excuse to skimp on the sunscreen. You skin will get what it needs through the sunscreen. Avoid excessive consumption of fruits and vegetables that are high in oxalates which can prevent calcium absorption. Spinach, tapioca, chives, rhubarb and parsley are examples of vegetables that are high in oxalates. Pumpkin, carrot, radish, star fruit, kiwifruit, guava and strawberries have lower amounts. Oxalates are also present in tea, cocoa and coffee.2. Dairy is another contributor to bone loss. Americans are only 4% of the world's population, but (they) consume more dairy than the other 96% put together. If milk were good for (their) bones, (they) would have the strongest bones in the world. Instead (they) have some of the weakest bones in the world. Cow milk has four times the calcium of human milk, yet we absorb more calcium from human milk. The calcium in cow milk is not bioavailable to us. In addition, cow milk is high in protein which strips the calcium out of our bones. Cow milk is also low in magnesium, which is necessary for using calcium. As a result of these and other factors, and contrary to popular belief, dairy promotes bone loss. Feeding milk to children can result in weaker bones later in life.

How to Go on a Raw Food Diet A raw food diet is healthful and colorful. At first it may sound daunting, if you just picture standard salad-bar fare, but a raw diet can also be incredibly diverse and delicious. A raw food diet can help you acheive your ideal weight and improve your health.

Steps 1. The best way to start eating a raw diet is to add more raw food to your current diet. A good start would be to eat fresh fruit for breakfast. 2. "Where do you get your protein?" consider reading "The China Study." For some good web search terms, try: living foods, raw, sprouting, dehydrator, juicing, blender, vita-mix, healing, enzymes, organic, recipe. 3. Buy organic. Organic produce isn't just less toxic, it also has more vitamins and minerals. You will feel more nourished on organic produce. 4. Try to write a list of produce, herbs, nuts, and seeds from A to Z, and then start consuming them. 5. Find community. It's wonderful to share food with others. Join a local potluck. If there isn't a potluck near you, start one of your own. 6. Experiment with growing sprouts and herbs. There is nothing more delicious than fresh sunflower greens. 7. Consider composting outdoors, or starting a worm composting bin indoors. Then use the resulting soil for your growing experiments. 8. Choose time-saving devices for your kitchen, such as a food processor, juicer, blender, dehydrator, and a few good knives. 9. Consider that raw foodists can make satisfying and delicious patties, lasagna, soup, dips, crackers, and even pasta and pizza. 10. Experiment with green drinks. Chlorophyll can cure a lot of what ails you. 11. Learn how to make tasty pies, puddings, smoothies, nut milks, and frozen banana cream. Raw desserts are yummy.

Tips • • • • •

If you can't afford 100% organic, identify those foods that are the most pesticidecontaminated when conventionally grown. Buy just those foods in organic form. If you go out to a restaurant, come armed with a few items such as avocado, lemon, some herbs, or some natural salad dressing. Explore online shopping for raw foods. Find support. Online forums are great resources to meet fellow raw foodists, exchange recipes, and get questions answered. For many, being honest with the level of fresh, raw plant food that they are CURRENTLY comfortable with (say 10%) and stretching from there (say 1-2% per week) is a nice, slow transition.

Warnings •

• •

Be honest with yourself as to whether a 100% raw approach is best for you. Some people choose 100% just to be able to stay on course. Others prefer a more flexible approach, say, 80% raw. If you choose to be 100% raw or vegan for a period of years, consider supplementing with vitamin B12. Not everyone can be healthy on this diet. Listen to your body.

•

Get enough protein and healthy fats; your body needs them to function.

How to Make Any Meal Into a Healthier One If you are concerned about balancing healthy eating and a normal lifestyle, here are some pointers that will help you get closer to achieving that balance. This is not a weight loss program, but it can be used in tandem with any weight loss program to expedite your weight loss.

Steps For Any Meal 1. Remind yourself before each meal that your stomach is (or should be) only the size of your fist. Granted, you can eat more than a fistful of most foods because the food is compacted as you chew it and the water and air escape from it. Just try to envision the entire plate of food in front of you in that small fist size stomach of yours and hopefully that will remind you to eat healthy. 2. Eat slowly, take the time to chew each bite and appreciate what you are eating. Listen to the signals your stomach is sending to you after each bite. If it says "I'm still hungry" eat another bite, if it says "I'm just fine" then stop eating for a while and only eat again if that signal changes back to "I'm still hungry", if it says "I'm too full" stop eating immediately. 3. Do not let yourself overeat. When you are "just fine" stop yourself from eating by getting up and clearing your plate, or if you are in a situation where you can't do that, put your napkin on the plate to serve as a reminder that you are not eating any more.

When Eating Out 1. Ordering meals that sound less unhealthy won't always guarantee that they are healthy. Salads can be just as bad as any entrée if they are loaded with dressing. Instead, order what you want to eat with any unhealthy aspects either taken off or put on the side (if you can handle having them there without feeling like you need to eat them). 2. Never justify eating your entire meal because you paid for it. If you feel this way then remind yourself that the money you spent on the part of the meal that you didn't eat is just an investment in a healthier you.

When Making A Recipe 1. Substitute any unhealthy element with a healthier counterpart. Use margarine instead of butter to butter your pan. Use light sour cream instead of regular sour cream to take the spice off your Mexican food. Use avocado with salt instead of mayonnaise. Skim milk replaces whole milk, and so on and so forth.

Tips • •

Ordering healthier meals at restaurants usually helps you to save money. Ordering healthier meals at fast food restaurants can often cause you to spend more money. Look at all the labels for the foods you purchase and try to avoid buying foods that seem to have high calorie, fat, carb, and sugar content. Remember that the typical diet is about 2000 calories per day so if you eat 2 servings of something that has 200 calories per serving, you've just consumed almost 1/4 of your daily intake.

Warnings • • • •

•

• •

Do not starve yourself Do not overeat Do not eat unless you are definitely hungry Do not eat more at any one meal simply because you feel that you've had a healthier day than usual. Exercising is great so long as you don't use it as an excuse to eat more Pay close attention to the serving size on any given food item. It is often smaller than you'd expect. For example if you plan to consume an entire bottle of iced tea and it has 2.5 servings, you need to multiply all the nutrition information by 2.5 (or 3 if you want to be really healthy) in order to see what you are really consuming. Always make sure you stay hydrated by drinking 8-10 glasses of water per day. Don't go to the supermarket on an empty stomach, unless you want to end up with an empty wallet and enough food to feed an army.

How to Stick to Your Diet While Eating Out Let's face it- when you're eating out at a restaurant it's almost impossible to resist all the delicious fattening foods on the menu and at other tables. One meal at a restaurant can easily add up to a day's requirements of calories if you're not careful, however, it's possible to get great tasting food without all the calories if you know what to order.

Steps 1. Order water as a beverage! Ordering soda or alcoholic drinks have nearly hundreds of calories from sugar and other empty calories. Also ordering soda or an aloholic beverage may make you hungrier. If the temptation for a more flavorful drink strikes, try to order hot green tea (to optimize weight loss) without adding sugar or milk/cream. 2. Skip the bread basket. 3. If your meal comes with a salad, opt for low-calorie dressing or if low-calorie dressing is unavailable use a tiny amount of dressing. If your meal comes with soup, opt for a vegetable soup. 4. Don't order an appetizer, unless it is a small one with lots of fruits and vegetables. That way, you will be full of healthy food by the time your meal arrives and opt to eat less. 5. Most restaurants have a menu for Weight Watchers, Atkins, or those who are trying to watch their weight. These menus are especially good because they tend to list the amount of calories per meal. If your restaurant doesn't have a menu like this, opt for a salad or chicken/fish with two non-starchy vegetables, but beware of fatty dressings and meat! 6. Chew. Slowly. This allows your food to digest and register in your stomach as "full" before you continue to eat. Chew about 20 times per bite, or until the food is fully dissolved. 7. Remember, you're at a restaurant! Instead of spending time eating, talk to whoever you came with. It will make everybody happier. 8. Skip dessert. If you really need something sweet, order fruit (if it's on the menu), have a few bites of someone else's or buy low fat ice cream at the supermarket to eat at home. Some restaurants (like Applebee's Weight Watchers menu) do carry low-calorie desserts. 9. Depending on when your going out, make sure you stop eating 3 hour before you plan on going to sleep. 10. Leave the restaurant feeling great- not only because you ate less, but you saved cash by not ordering an appetizer or dessert! Congratulations!

Tips • • • • •

Realize that you are at the restaurant to replace a normal real that you would be eating at home and order accordingly. If it's not a very formal restaurant, bring some sugar free gum to chew on while that appetizer is tempting you. While you're sitting to some ab vaccums of butt clenches. Not only will you be occupying your time, but getting a better abdomen and butt while you're at it! Sit straight. It doesn't hurt to look thinner and taller. When your finished with your first glass of water, don't order a less healthy drink, thinking you "deserve it". Keep the water coming!

Warnings • •

This will be hard. Don't starve yourself. Ever.

How to Be Healthy from the Inside Out Especially for teenagers, this article will help you live a healthy and happy life. You don't have to feel awful; you can feel healthy and at your best.

Steps 1. "Everything that goes in, must come out" is one of my favorite sayings. And it applies to our lives even more than we realize. For example, have you ever noticed someone who spent a lot of time with a certain group of people? Suddenly he/she has started dressing and acting like them! Look at what you surrond yourself with, your "space" and try to figure out how it is impacting you. Who do you want to be? How will you become that person? 2. Make it your goal to do one kind thing this week, then continue the next week with a different goal. It could be holding the door the next time someone is behind you, sending an ecard to a friend who needs encouragement, or even sponsoring an underpriviledged child. Natalie Grant says, "The greatest way to feel alive is to give your life away." 3. Now, evaluate your intake. But this time, look at your refrigerator. Do you drink more than 5 sodas/carbonated beverages? Do you eat out everyday? Choose alternatives, like Gatoraide, water, juice, diet coke, and salads or chicken instead of burgers.

Tips • • •

Try and set easy goals for yourself. Once you have successfully completed these, begin with harder goals. If you don't meet your goals, or mess up again, don't stress out!! Just pick yourself up and start over. It's ok to have chocolate once in a while and ice cream is ok, just don't eat it all the time.

Warnings •

NEVER succumb to alcohol, drugs, eating disorders, cutting, or other self-abuse. If you cannot help these acts, you need help. Do not deny it.

How to Put Yourself off from Eating Junk Food If you want to lose fat and grow slimmer, but feel its impossible due to your cravings for junk food, then maybe consider reading this article. All the statements may not be 100% accurate, but it doesn't matter coz the whole point is to turn you off junkfood. However, be warned that you may never want to eat junk again - and please don't get psyched into an eating disorder.

Steps 1. Record on a list EVERYTHING you've been eating during a week. I'm pretty sure you'd have eaten junkfood at least twice. Here are the evil junkfoods that caused your foldy stomach, or rounded face, or flabby arms, or wobbly thighs, or humongous butt, or meaty hips, or your all round fatness. 2. CHOCOLATE- the #1 sugar temptation. It's probably the hardest candy to avoid. It gives you a dose of dreamy happiness, and after you finish one, nothing is more tempting than another 5 seconds of sugary happiness. Well just to let you know, all digested chocolate goes straight to your butt. Sure its nice to eat but what happens once it gets dissolved in your stomach and passed down your intestines? I'll tell you. The cocoa fat in the chocolate is broken down and turned into celloluse. Celloluse is the groce layer of yellow jelly-fat, which sits on your bum, causing the wobbliness and the butt bulkiness. EEW, chocolate isn't so nice in this form is it? SO ditch the chocolate. 3. POTATO CRISPS (CHIPS)- You could call it the #1 salt temptation. YUMMY chips, a great way to kill time, occupy your hands and mouth while watching TV, and gain salt satisfaction. Chips make you fat EVERYWHERE. Chips are fried in huge vats of oil, perhaps saturated oil (except for Kettle who bake their chips) then showered with salt or animal flavouring. And what is the benifit of eating chips really? All it does is waste time, make you fat, and make you thirsty. 4. SOFT_ DRINK (FIZZY)- The best drink for a hot day, party, family occasion, holiday, or any tiny celebration. The ingredients are simple; water, flavour, food colouring, preservatives and sugar. Alot of sugar. Cups and cups of it. Do not be tricked into thinking that fruit softdrinks contain alot of healthy fruit. You see the fanta cans - 5% fruit. What? What does the other 95% contain? A majority of sugar man, sugar. 5. CONFECTIONERY- LOLLIES AND SWEETS - a perfect way to please little kids' boredom, fill you in before meals, and to make an easy, cookless, snack. Lollies make you fat in the face. URGH!. They are basically made from hardened crystallised sugar, along with food colour and flavouring, and a mixture of rubbish chemicals which give it a rubbery chewy texture and shape. Same goes for sweets, toffees, caramels, and lollipops. What a waste of time eating it! What a sacrifice to make as well, for your teeth get eaten up by the lollies' acids and sugars.

6. CAKES AND MUFFINS- You can't avoid eating cakes for birthdays, anniversaries and other various celebrations. But you can avoid eating your daily piece of cake, or muffin. Cakes are made from almost every single fat causing ingredient in our diets. Full cream milk, a load of full fat butter, of course at least 2 cups of sugar, sometimes jam and cream filling, eggs, and worse still if it has chocolate flavouring or icing and cream. Pur-lease where do you think all those tummy rolls are coming from? It's converted cake cream-filling and butter galore. Oh and donuts and fudge and brownies are just disguised names for cake. Don't allow tummy bulge, you've seen what happened to Homer Simspon. 7. COOKIES AND BISCUITS- you could say almost the same for this as for cakes. Sometimes cookies are worse because they are filled with excessive jam and chocolate,strawberry or vanilla goo. They could also be topped with sprinkles, icing, caramel, or plain sugar itself. Please stop.

Things You'll Need • • •

An open mind Self-will power Sesibility