Just a reminder for students and parents that part of any back to school supply list should be a mouthguard for any child playing contact sports such as football, basketball, wrestling, soccer or any sport that poses a risk of injury to a child’s smile.

A mouthguard is as essential as a helmet or padding for school sports. Bruises and bones can heal, but teeth cannot be replaced without a lot of cost and pain to the patient and the parents. Mouthguards are also helpful in preventing concussion as they absorb about 50% of the force from jaw related impacts, thus reducing the amount of trauma to the brain.

There are three types of mouth guards: the regular store bought mouth guard, the boil and bite mouthguard, and custom made mouthguards fitted by your dentist. A custom fitted mouthguard will provide the most comfortable fit and a dentist can make any alterations if needed. A mouthguard fitted by your dentist can also be customized to the demands of the sport or athlete.

When caring for a mouth guard it is recommended rinsing with cold water or an antiseptic mouth wash before and after each use. Cleaning the mouthguard with a toothbrush and toothpaste is also acceptable. It is also important to keep the mouthguard away from any high temperatures or hot water as it can warp out of shape and become unsafe and uncomfortalbe.

To ensure the mouthguard continues to do its job it is recommended the child bring it to any dental checkups to make sure it is still fitting properly and is in good condition. The American Dental Association recommends seeing a dentist about a mouthguard for the following sports: Acrobatics, Basketball, Boxing, Field Hockey, Football, Gymnastics, Martial Arts, Racquetball, Rugby, Softball, Volleyball and Wrestling.

Mouthguards are especially essential for kids who have any kind of dental appliances such as braces or retainers. Your investment in your child’s smile should not end at the orthodontist’s door. By adding a mouthguard to their back-to-school list you can be assured your child’s smile is well protected.

Dr. Patric Cohen is a prominent Beverly Hills Cosmetic Dentist Who has lectured and written extensivelyh on custom fitted mouth guards and their essential role in the prevention of dental injuries as they relate to sports. He was a speaker at the 1996 Atlanta summer Olympics as well as the Sports Medicine Symposium on Head Injuries in 1999 in Los Angeles. Dr. Cohen has also been volunteer director of Dental Services at the Vista Del Mar Child Care Facility as well as Team detist for the Long Beach Ice Dogs.

Dr. A. Patric Cohen has been practicing cosmetic dentistry in Beverly Hills since 1984. He graduated from Stanford University in 1980 and received his DDS degree at University of Southern California in 1984. Dr. Cohen is a fellow in the Academy of General Dentistry and a member of The American Academy of Cosmetic Dentistry.

When girls grow up and turn into women, they have dual responsibility to take care of their health as well as of the one who shall take birth from their womb. If woman s health reproductive is not given proper attention, it shall end up with results such as poor-pregnancy, infertility, gynecological troubles and many other diseases.

In a recent survey, it has been mentioned that one out of every five pregnancy ends up in miscarriage in the UK. Another case is where one of out every hundred pregnancies, the pregnancy develops outside the womb that has high risk to maternal life. Thus it is clear that there is much threat to a woman’s life due to negligence to women reproductive health.

Why Birth control Methods?
As the rate of maternal mortality has increased due to unwanted pregnancies or sexually transmitted diseases, it has become important to be safe by adopting various birth control methods. One of the permanent methods is creating a block through surgery so as to avoid the contact of women egg with the male sperm.

Other methods include use of birth control pills which are 99% effective in most of the cases. At the same time, these also make the menstrual cycle regular and lighter along with lessening the pain of endometriosis. Endometriosis is a condition where tissue similar to the uterine lining is found outside the uterus causing pain in the pelvic area and infertility.

Other ways include use of Depo-Provera injections consisting of hormone called progestin, small T- shaped device known as Mirena that is being placed under the uterus. Other copper UID is also used for the purpose. Use of birth control patches is also a good way to avoid unintended pregnancies. Some women suffer from excessive menstrual bleeding and heavy pain during sexual intercourse.

What diet should be taken during pregnancy?
To avoid these problems, good intake of essential nutrients in diet such as folic acid (essential during pregnancy), vitamins, irons, minerals, vitamin-D, and calcium is important. As such, green vegetables such as spinach, cabbage, cauliflower, other food rich in vitamin-c, low fat milk, eggs, butter should be taken.

Visit our recommended website womensreproductivehealth.info

Olivia Andrews, writer of womensreproductivehealth.info is a freelance journalist and has written many reviews on subjects such as finance, education, entertainment, music, apparels and mobile phones.

Being physically fit provides a foundation for overall health and well being (Health and Fitness Principles). We can define physical fitness as, the physical attributes and skills that one has that allows them to perform the tasks of daily living effectively and alertly, while leaving an adequate amount of energy in reserve for recreational and/or emergency activities (Health and Fitness Principles). When we hear the term, physical fitness, we typically think of activities such as running, jumping, or lifting weights. But, fitness involves much more than how much you can “lift”, how fast you can run, or how high you can jump (Physical Activity and Health).

Practically speaking, it has more to do with your ability to easily and effectively carry out common activities like shoveling snow, back packing, mowing grass, or playing with your children.

What can exercise do for me?

Regular physical activity has been associated with decreased risk for many illnesses. According to the American Heart Association, regular, moderate exercise has been shown to provide the following benefits:

• Decreased risk of heart disease
• Decreased risk of heart attack
• Lower total cholesterol
• Lower blood pressure
• Decreased risk of being overweight or obese
• Decreased risk of stroke
• Lower stress levels
• Improved sleep
• Improved physical appearance
• Increased energy and strength
• Stronger heart, lungs, bones, and muscles
(Why Should I be Physically Active, AHA)

As with other components of wellness, the transition to becoming more physically fit requires lifestyle changes. In order to reap the benefits of regular physical activity you must be able to make a lifelong commitment to your program (Fitness Fundamentals). It isn’t necessary to have any special equipment, or to join a health club or gym. It only requires that you participate consistently in some type of moderate – vigorous physical activity. Again, this does not need to be limited to traditional health club style exercises. Use your imagination, and select activities that you can enjoy. For example, rock climbing, hiking, rowing, or dancing would be excellent alternatives to the typical exercise program.

Physical Assessment

Regardless of your current health or physical condition, it is always a good idea to have a physical examination before undertaking any exercise or nutrition program. This is especially true if you are over the age of 35 and have been inactive for several years (Fitness Fundamentals). There are several other indications that would also suggest the need to consult with your physician before starting:

• High blood pressure
• History of heart disease
• Dizzy spells
• Difficulty breathing after mild exertion
• Arthritis or other bone ailment
• Muscle, ligament, or tendon problems
• Known or suspected disease
• If you smoke
(Fitness Fundamentals)

Although there are some small risks that go along with exercise, it has been well documented that the risks associated with inactivity, and/or being overweight are much, much greater (Fitness Fundamentals).

A properly designed fitness program should always focus on balance. In other words, a program should address each component of fitness. According to The Aerobics Fitness Association of America, there are five components of fitness (Yoke, et al).

1. Muscular Strength
2. Muscular Endurance
3. Cardio-respiratory endurance
4. Flexibility
5. Body Composition

In addition to including balance in your routine, you should always begin the program development process by establishing a set of realistic goals. It is unfortunate that the majority of information about cardio and strength training that people hold as true are nothing more than “urban legend”. I have listed below several of my favorite fitness and exercise myths:

Popular Exercise Myths

1. “If you stop weight training the muscle that you have built will turn to fat.” As bodybuilding legend, Franco Colombu once said, “That would be like saying that an apple can turn to an orange.” Muscle and fat are two completely unique types of tissue. Therefore, it is impossible for fat to “turn into” muscle. Likewise, it is not possible for muscle to “turn into” fat.

2. “Weight training makes women have a masculine appearance.” Proper weight training will help almost anyone to look healthier by improving body composition and making the body look more tight and firm. The huge muscles that are seen in the professional women’s bodybuilding ranks are produced by very large quantities of anabolic/androgenic steroids, not simply by strength training alone.

3. “You need to spend a great deal of money on dietary supplements to be successful.” The foundation of any exercise program is built upon the combination of a balanced diet, plenty of rest, and a well designed exercise regimen. Supplements are definitely not necessary for strength trainers or endurance trainers regardless of their fitness level.

4. “It takes expensive machines and workout equipment to build a quality physique.” Although it is desirable to have a few basic pieces of equipment at your disposal, it is very possible to design an effective workout routine with no equipment at all. There is a great deal of research that has demonstrated a number of advantages to “low tech” functional strength training programs. This doesn’t mean that you should avoid the fancy weight machines. But, you should keep in mind that some of the greatest physiques in history were developed with little or no exercise equipment at all.

5. “Weight training will make you muscle bound and stiff.” Actually, research has demonstrated that when resistance exercises are performed through their full range of motion, flexibility increases. Weight training stretches opposing muscle groups.

Designing Your Program

As you begin putting together your program, it is helpful to use what is known as the FITT formula.

F.I.T.T. =

F = Frequency (how often you exercise)
I = Intensity (how hard you are working when exercising)
T = Type (what type of exercise is being done?)
T = Time (how much time is spent exercising)

The American College of Sports Medicine has established specific guidelines concerning the FITT formulas for both cardio-respiratory training and strength training. The guidelines for Cardio training are as follows:

Cardio Guidelines:

• Frequency = three – five times per week

• Intensity = 55 – 90% of max heart rate

• Time (or duration) = from 20 – 60 minutes

• Type = Common forms of cardio training: walking, cycling, jogging, swimming, stair climbing, and dancing

• Beginners = Start by working at approximately 55 – 70% of max heart rate

• Hydration = be certain that your body is adequately hydrated before and after exercise Approximately ½ – 1 cup of fluids per 15 minutes of vigorous activity

• Warm Up = an exercise session should always begin with a brief warm up period of about five minutes. Warming up consists of light activity such as walking or cycling

• Cool Down = Always slow down your pace during the last several minutes of your exercise session in order to allow your heart rate and core body temperature to gradually return to normal

• Over exertion can be hazardous to your health. Be certain that you are training at an intensity that is appropriate relative to your age, fitness level, and personal health condition.

Intensity Level

It is extremely important that you are exercising at an appropriate level of intensity. There are several methods that can be used to measure how hard you are working. The method that you choose will depend on what type of equipment that you have at your disposal. The two most common measures of intensity are heart rate, and the talk test.

As mentioned earlier, your training heart rate should be from 55 – 90% of maximum heart rate, depending on your current fitness level and goals. (Consult with your physician to determine if this range is appropriate for your personal condition). You can use the following formula to approximate your target heart rate.

220 – Age = Max Heart Rate

Max Heart Rate x .55 = beginners level training heart rate

Max Heart Rate x .70 = Intermediate level training heart rate

Max heart rate x .90 = advanced level training heart rate

The most common measure of intensity, however, is “The Talk Test”.

Basically, if you can speak conversationally (but not get enough air to sing), while performing your aerobic exercise you are probably somewhere between the desired range of 55 – 90 % of MHR. If speech becomes broken, you are exceeding the desired range.

Next we will discuss strength training. There are many health benefits associated with strength training that are often overlooked by recreational exercisers. A few of the benefits include:

• Increased motor performance
• Increased bone density
• Decreased risk of injury
• Increased metabolic rate
• Increased capacity to perform work

Strength Training guidelines

• Frequency = Two – Three non-consecutive days for beginners

• Intensity = Perform each movement to muscular fatigue or near muscular failure

• Type = The most common forms of resistance training include weight lifting, pushups, pull-ups, crunches, resistance bands.

• Time (or volume) = Beginners perform one – three sets of eight – fifteen repetitions per exercise.

• Progression = Increase weight by approximately 5% when you are able to reach your repetition target on two consecutive training sessions.

• Exercise Order = It is most desirable to work from largest muscle group to smallest muscle group.

• For example, Squats, Pushups, Chin Ups, Calf Raise, Crunches

• Breathing = Always exhale on the positive (concentric) portion of the movement. In other words, exhale when you exert force. NEVER hold your breath when strength training.

• Tempo = Move the weight in a slow and controlled manner. Many popular methods recommend two seconds for the positive phase, followed by four seconds for the negative phase of the lift.

• In my opinion, it isn’t necessary to count your tempo. Just embrace the concept of slow and controlled movement.

• Overload = You must challenge you body to work at increasingly higher levels to bring about ongoing improvement

• Regularity = you must work out consistently to benefit from strength training. At least two non-consecutive sessions per week are required on a consistent basis.

As with cardio training, it is necessary to begin all strength-training sessions with a brief, five minute warm up period. At the conclusion of your strength routine, you should conclude with a short cool down, followed by static (non-bouncing) stretching of the major muscle groups.

Tips for finding time

1. Wake up an extra 30 – 60 minutes early to exercise before your workday starts.

2. Take a brisk walk on your lunch break.

3. Begin your workout immediately upon arriving home from work.

4. Incorporate exercise into family time. Take everyone out for a 30-minute walk after dinner, or go to the park for a game of basketball or soccer.

5. Split your exercise into two separate sessions, fifteen minutes in the morning and fifteen minutes in the evening.

6. Schedule your exercise just like you would any other appointment. Put it in your Palm Pilot, Day Planner, or Outlook Calendar.

Developing a realistic plan of action before adding exercise to your schedule is necessary to ensure your long-term success. Making any change to your lifestyle requires commitment to change. Identifying potential roadblocks to your success will help you to make more realistic plans. The number one reason that people site for failing to exercise is “lack of time”.

Therefore, you should examine your daily work and activity schedule thoroughly to determine where you can fit exercise in to the mix. For more detailed information about developing an effective training routine it may be helpful to consult with a professional personal trainer. There are also a number of qualified personal trainers that offer online coaching for those who don’t have the time to work with a trainer in person.

As mentioned earlier, regardless of your current health or physical condition, it is always a good idea to have a physical examination before undertaking any physical exercise or nutrition program.

References:

YMCA of the USA. YMCA Personal Trainer Instructor Manual. Champaign: Human Kinetics Publishers, Inc, 2000. (YMCA of the USA)

Yoke, Mary, and Laura Gladwin. A Guide to Personal Fitness. Sherman Oaks: Aerobics and Fitness Association of America, 2003. (Yoke et al.)

“Fitness Fundamentals.” Guidelines to Personal Exercise Programs. President’s Council on Physical Fitness and Sports. Sept 2005 . (Fitness Fundamentals)

YMCA of the USA. Principles of Health and Fitness. 3rd ed. Champaign: Human Kinetics Publishers, Inc., 1999. (YMCA of the USA)

“Why Should I be Physically Active”. American Heart Association., 2004 http://www.americanheart.org/presenter.jhtml?identifier=3009620 (Why Should I be Physically Active)

American Council on Exercise. Personal Trainer Manual 2nd ed. San Diego: ACE Publications, 1996

by: Douglas Galligan

Douglas Galligan is a Personal Trainer and Health Club Manager with over 20 years of experience in the fitness industry. You can visit his Fitness and
Personal Training site at:
www.Louisvillepersonaltraining.com
E-Mail: d.galligan@Insightbb.com

Chronic constipation can be hard to stop or elimination, since the colon have become weak. In most cases it will have to be retrained on how to have a bowel movement.

For those of you that have mild constipation, here is a morning smoothie that will help activate your colon. This smoothie is packed with nutrients that your body will use to regenerate your colon and body.

I have been making this smoothie for a few years. I make enough to drink right away and to put into my thermos to drink around 10am.

When I make this drink I just start putting things in the blender without measuring. You can do the same and make adjustments as you go.

· one peeled banana
· 4-5 strawberries or other type of berries, or fruits
· one tablespoon of lecithin granules
· one – two teaspoons of flax seed oil
· half and half almond milk and apple juice
· in a coffee grinder, grind up around a teaspoon or less of the following:

o brown sesame seeds – are high in lecithin, vitamin C, E, and Calcium. They improve liver function and help in constipation
o sunflower seeds – are high protein, Calcium, and iron. They are one of the best natural foods which feeds the entire body.
o flax seeds – are high in fiber and provide bulk for your stools.
o almonds – use around 6-7 or more. They are high in Calcium, Phosphorus and have some B-vitamins. Only eat a few. They are high in calories.

After grinding the seeds, place them in the blender and blender everything for about 3-4 minutes. If you need a little sweetness, you can add a small amount of honey. I find this drink plenty sweet without any honey.

Sometimes I will add the powder of a few acidophilus capsules.

If I don’t add the almonds, I just put all the tiny seed into the blender without grinding them up. The blender will break them up.

This is a powerful smoothie to give you morning power and to activate your colon to get moving.

Rudy Silva has a degree in Physics and is a Natural Nutritionist. He is the author of Constipation, Acne, Hemorrhoid, and Fatty Acid e-books. He writes a newsletter called natural-remedies-thatwork.com and his information on other topics can be seen at http://www.stop-constipation.com or at http://www.constipation-remedies.for–you.info

An interesting area of alternative medicine that is advancing rapidly is mercury detox treatment. Mercury is toxic to humans. We can be exposed to mercury in a number of ways, including the silver fillings in our teeth, ammunition, artificial flowers and wood preservatives.

High concentrations of mercury in the body have been shown to have many negative effects, including a deterioration of the central nervous system, dementia, depression and tremors. Mercury is absorbed into both the connective tissues and the nervous system, making its effects even more disastrous. By restricting the individual cells’ respiration enzymes, mercury keeps your cells from using oxygen. It can cause heart disease and suppress your immune system. Cleansing your body of mercury is the answer.

Mercury detoxification is the process by which mercury is eliminated from the body. The process is lengthy, often taking three to six months. The most common method for eliminating mercury is chelation therapy. Chelation therapy is introducing a binding agent into the body that grabs onto the mercury and causes it to be excreted with the body’s waste products. Both intravenous and oral chelation methods exist. The intravenous method is more costly and inconvenient, making the oral method the most popular.

While the intravenous method administers compounds directly into the blood stream, oral chelators can be purchased and administered to reduce mercury levels in the body. These will often contain a type of algea and cilantro, natural chelators, known for their ability to bind mercury, and other supplements to assist the body in eliminating mercury.

If you suspect that you have mercury in your body, be sure to check with a health professional on how best to eliminate the chemical from your body. Once you eliminate the mercury from your body, you can expect to feel improved brain power and concentration, increased energy and rejuvenated!

Sandra Kim Leong publishes information and resources relating to detoxification and cleansing. For more details, please visit http://www.detox-cleansing.com

Spring is well under way and summer is fast approaching. It’s time for kids to take out their roller blades for carefree treks down boardwalks and sidewalks. Dads will rummage through closets for dormant baseball caps and to see if last year’s uniform still fits. If not playing ball he’ll watch from the sidelines, or from the comfort of his favorite chair. Moms, time to don old jeans, stock up on sunscreen, and get out the fishing poles. You heard me, ladies. Fishing poles! It’s time to fight back!

According to the American Heart Association (AHA), stroke is the third leading cause of death in women. Every year an estimated 97,000 American women will die as a result of stroke. Statistically, every 53 seconds stroke will victimize someone in America. Of an estimated 600,000 stroke victims each year about 160,000 die as a result. There is, however, an easy way to drastically reduce these statistics.

Findings in a 14-year-long study of nearly 80,000 American women indicate that eating a 3.5 ounce serving of fish, two to four times a week, lowers stroke risk by 27 percent. The more fish consumed, the more impressive the percentages. Although few large-scale studies have examined this particular issue in men, experts say there is no biological reason results of such studies would differ.

The American Medical Association (AMA) published the study results in their January journal, 2001. There is conclusive evidence that consumption of fish high in omega 3 fatty acids hold significant health benefits, including reduced thrombotic infarction — a type of stroke where a blood clot blocks an artery in the brain, resulting in destroyed brain tissue. (Blood clots are responsible for more than 80 percent of all strokes.)

Fish are a high source of omega 3 fatty acids, nutrients that help prevent the formation of clots, or "platelet clumping." They do this by making blood less "sticky." As a result, risk of thrombotic stroke is lessened, as well as risk of embolic stroke, where the clot forms elsewhere in the body before traveling to the brain.

Conducted at the Brigham and Women’s Hospital in Boston, Massachusetts, the study revealed that women who ate fish once a week reduced stoke risk by 22 percent; two to four times a week by 27 percent, and five or more times a week by 52 percent. Unfortunately, the average American woman only consumes about 1.3 servings of any type seafood weekly, at an average of 3.5 ounces per serving. Women are not eating enough fish!

Penny Kris Etherton, Ph.D., a heart disease researcher at the State University in Pennsylvania, has long extolled the virtues of eating fish for health purposes. "I clearly tell people to eat fish and shellfish regularly to lower the risk of heart disease."

National Fisheries Institute (NFI) President, Richard E. Gutting, Jr., agrees. "The benefits of eating fish continue to mount as more studies are conducted," he noted. Gutting also said that women of all ages "should enjoy the variety and great taste of fish and seafood on a regular basis."

How the fish is prepared is important, as omega 3 fatty acids can be destroyed by heat, air, and light. NFI recommends not overcooking the meat and the use of low fat cooking methods: baking, broiling, poaching, steaming, stir-frying, grilling, or sautéing. Cook just until the point of doneness for maximum benefit. Avoid deep-frying, as it not only destroys more omega 3, but also adds to the total fat content.

If eating fish isn’t your cup of tea, you might try fish oil supplements. Most experts do not advise the routine use of fish oil supplements, however, for two reasons:

1.) possible side effects — fishy breath, gastrointestinal upset, and easy bruising. 2.) a false sense of security derived from taking fish oil for heath purposes, when the diet itself may be unhealthy.

Besides fish and fish oil supplements, other good omega 3 fatty acid sources include canola oil, flaxseed oil, soybean oil, certain nuts and vegetables, and tofu. However, one would have to eat at least several times the normal amount of any of these other sources to gain the same benefit from one regular size serving of fish.

Institute of Food Technologist, Joyce Nettleton, D. Sc., R.D. suggests that because eating fish alone won’t compensate for unhealthy eating habits, "fish and other shellfish should be eaten as part of a low fat diet that includes plenty of fruits and vegetables."

Besides boasting stroke resistant benefits, the fatty acids of omega 3 act as "health heroes" against hypertension, breast cancer, and depression. Other benefits include: less chance of developing heart disease, lower risk of heart attack even where heart disease does exist, lower blood pressure, possible improvement of kidney function in severe diabetes, and possible improvement of certain inflammatory conditions such as arthritis, psoriasis, and kidney disease.

In addition, nutrients found in healthy, uncontaminated fish help to insure proper development of fetal brain, eye, and nervous tissue during pregnancy. But, caution should be taken.

According to the U.S. Food and Drug Administration (FDA) in a recent consumer advisory, pregnant women should not consume shark, swordfish, or king mackerel or should limit consumption to not more than once a month.

These large predator fish could contain higher levels of methyl mercury than the FDA limit for safe human consumption — 1 part per million (1ppm). Over consumption risks damage to the fetal nervous system. Even fresh water predator species such as pike and walleye have been found to have methyl mercury levels in the 1ppm range.

While it’s true nearly all fish contain trace elements of mercury, larger, older and predator fish accumulate the highest levels and pose the greatest threat, while younger fish caught after only one season in polluted water have less. Even so, a variety of fish and other seafood that offer a naturally low fat source of protein can be an important part of a balanced diet for mothers-to-be.

According to one FDA advisor, pregnant women can consume up to 12 ounces of cooked fish each week: shellfish, canned fish, smaller ocean fish or farm raised fish. Farm raised rainbow trout are most likely fed high protein foods containing a combination of soy and fish meal which make them an even better source of omega 3 fatty acid. Seven ounces of canned tuna can be safely consumed each week by pregnant women and nursing mothers if no other fish containing mercury is eaten.

Despite FDA warnings for pregnant women, the results of the survey hold wonderful news, and women should be greatly encouraged. We now have scientific proof that there is a positive step available toward reducing the risk of stroke. Even if you don’t like fish, consuming just one 3.5 ounce serving one or two times a month can reduce risk of stroke by 7 percent.

Certain kinds of fish are more beneficial than others. For instance, because Alaska is relatively unpopulated there is little industry to pollute the streams and ocean. Lack of pollution combined with the earth’s water and air circulation patterns make Alaska’s pristine waters, and consequently its seafood among the cleanest in the world.

Numerous studies support this assertion. In 1998 the Environmental Protection Agency (EPA) did a survey of seafood from the waters of Cook Inlet, located near Anchorage, Alaska. Results indicate that fin fish and shellfish caught in Cook Inlet were cleaner than any the EPA had ever tested. In addition, plentiful Alaska Salmon, one of the richest natural sources of omega 3 fatty acid available, are not among the publicized "endangered" varieties of salmon.

Although light meat fish such as perch, flounder, and whiting have only about 0.5 grams of omega 3 fatty acid per 4 ounce serving, fish varieties with dark meat such as salmon, mackerel, sardines, and bluefish contain roughly three times the amount of protective stroke reducing omega 3 fatty acid. Fresh tuna, striped bass, and rainbow smelt are also rich sources. So if you’re going to limit fish intake, a dark meat fish is your best choice.

Whether for purposes of hobby or health, fishing is relaxing and something the whole family can enjoy together. This fun "sport" has the potential to enhance your health and your marriage.

So, go ahead! Get a fishing license, grab a pole, and hit the shoreline. Eat "the fruits of your labor" five times a week to reduce stroke risk by as much as 52 percent. Then brag about the "big one" that got away!

Visit Susan’s website A 2 Z of Health and Beauty for more information on health, beauty, nutrition, fitness, skin care, weight loss and more.

*** This article can be freely used as long as a link to "A 2 Z of Health and Beauty" (http://health.learninginfo.org) is provided.

Last year, more than eight-point-seven-million people underwent cosmetic procedures to enhance what nature gave them, or didn’t. But experts tell us that Americans may be jumping into invasive procedures too quickly.

Despite the media coverage of makeover reality shows, the majority of Americans are not looking for extreme transformations. According to the American Society for Aesthetic Plastic Surgery, most of us want to look better, naturally, with 68-percent preferring a subtle change. And experts agree that looking your best could be accomplished at home for considerably less.

Dr. Linda Franks, a leader in the specialized skin care frontier, says “To get that timeless, healthy look you need to start with an appropriate skincare regime. Taking good care of your skin can stave off fine lines, wrinkles, age spots and even dry skin.”

Where to begin? At the sink! Doctors say whatever your skin type, the key is to cleanse it gently. Avoid hot water and use lukewarm instead, to prevent over-drying. And throw in the towel – traditional washcloths are too abrasive for the face, so use your hands and fingers.

Sixty-eight-percent of women claim to have sensitive skin which means dry, tight, chapped or easily irritated skin. Dr. Franks advises moisturizing regularly and avoiding harsh cleansers with ingredients such as fragrances, dyes and preservatives because sensitive skin is easily damaged and takes longer to recover.

If your skin is dry and easily irritated, don’t wash more than once a day. You may risk stripping the skin of its natural oils. Dr. Franks recommends looking for non-irritating cleansing washes that are soap-free, moisturizers that are light, oil-free, and water-based to help maintain the skin’s natural barrier. Another tip—make sure to choose a facial moisturizer with an SPF of at least 15, which protects against both UVB and UVA rays.

Skin sensitivity may also result from the third most common, non-surgical skincare procedure known as Microdermabrasion. Microdermabrasion is a quick and easy, non-invasive procedure that helps to reveal healthier-looking skin by sweeping away dead skin cells. Dr. Franks reveals that, following the treatment, the best way to avoid irritation is by opting for an ultra-gentle cleanser and moisturizer.

A new clinical study shows that PURPOSE gentle cleansing wash and dual treatment moisture lotion with spf 15 are compatible with this procedure.

How else can you obtain optimal skin health? Here are some other healthy basics to keep your skin looking its best:

Dr. Franks says, “Exercise opens up blood vessels to make skin look healthy and youthful. It’s so important for healthy skin.” Regular cardiovascular exercise increases blood flow to the skin which assists in collagen production. Maintaining muscle mass through exercise can also help anchor and support skin, keeping it taut.

And drink up! At least eight, eight-ounce glasses of water a day are crucial for optimal skin hydration.

So before you sign on for an extreme and expensive makeover, just think back on some simple, beauty basics! You just might like what you see!

R.L. Fielding has been a freelance writer for 10 years, offering her expertise and skills to a variety of major organizations in the education, pharmaceuticals and healthcare, financial services, and manufacturing industries. She lives in New Jersey with her dog and two cats and enjoys rock climbing and ornamental gardening.
This article is copyrighted by PURPOSE® Skin Care. It may not be reproduced in whole or in part and may not be posted on other websites without the express written permission of the author who may be contacted via email at purpose@digitalbrandexpressions.com.

The American public has been deceived about foods for the last 90 years or so, starting with WW1 and the priority to send our real butter to the troops overseas, and the invention of margarine and shortening for the home folks. That began the domestic vegetable oil processing industry, and pretty much, the corruption of the whole food industry. The technology for converting cheap, liquid vegetable/grain oil into solid fat that had a nearly infinite shelf life was hydrogenation. Hydrogenation is a process of adding hydrogen atoms to the carbon chain that forms the backbone of every fat molecule, in locations where there were no hydrogen atoms before. Fats with missing hydrogen atoms are called mono- or poly-unsaturated fats, and so hydrogenation is a process of making more-saturated fats out of unsaturated fats. So, in addition to making margarine, the oil folks could make ‘partially hydrogenated’ oils with that nearly infinite shelf life for use in the entire baked goods industry, and nothing went rancid ever again.

But before hydrogenation takes place the raw oils must be ‘refined’ to get rid of the colors, smells, tastes and any – God forbid – cloudiness. These oils were promoted as being ‘pure’ and put on grocery shelves in clear bottles so we could feel good about their purity. The primary reason for refining is again, shelf life. Refining removes all the short-chain fatty acids that go rancid (oxidize) in a heartbeat, and are rapidly degraded by light. It also removes the thousands of nutrients locked in the seed or fruit that were available in simpler times to those primitive folks who used unrefined oils, pressed fresh in their markets on a daily basis. Understand this – everything needed to pass life from one generation to the next is present in the grains and seeds pressed for oil. The oil contains all the fat-soluble nutrients necessary for life, and that mankind evolved getting a big part of our nutrients from these oils.

In fact, there are two fatty acids that are ESSENTIAL to our life – we can’t make them in our bodies, and if we don’t get them we die. These are alpha-linolenic acid and linoleic acid. These are referred to as essential fatty acids or EFAs. They enable a huge number of functions in our bodies, including energy production, oxygen transfer in our lungs, hemoglobin production, cell division and growth, and are highly involved in brain development and operation. They are essential components of every membrane of every cell we possess, and control the flow of nutrients into and waste/toxins out of the cells.

Now, to add insult to injury, refining and hydrogenation create a type of fat molecule that rarely existed in the food supply before – the trans-fat. Normal unsaturated fats are bent molecules, because a missing hydrogen atom kinks the carbon chain; that’s what makes them functional in the body. Trans-fats, however, are straight because of the errant position of an extra hydrogen molecule, and can’t perform the same functions as the normal or sis-fat. But the body can’t tell the difference and tries to use them for the same functions, crippling cells and their operations. Tragically, there are mountains of evidence that the health impact of these changes is profound, but the food industry and our watchdog FDA show little concern.

The entire meat industry has been impacted as well. For decades we have been feeding livestock manufactured feeds based on hydrogenated oils, so that the composition of the fats in our meats is vastly different than it was in the 1800’s. It is now nearly devoid of EFAs and much higher in saturated fat and trans-fats than livestock that is free-range fed or wild game animals.

I want to impress upon you that fats and oils are essential for life, and the low-fat insanity of the last 30 years has damaged the health of two generations. But, you must avoid the harmful fats (refined oils and transfats) and eat the right fats to be healthy. For the most part that means Extra Virgin Olive Oil, Extra Virgin Coconut Oil and butter for cooking, and either flax oil or a balanced-EFA, unrefined oil mix such as Udo’s Oil by the tablespoon or as a base for salad dressings with meals. For general health take fish oil or cod liver oil as a supplement and everything will function better. For those of you who really want to get the truth in all its detail regarding the importance of fats in human physiology, I refer you to “Fats that Heal, Fats that Kill” by Udo Erasmus, 1993.

Also, the November,2005 edition of Life Extension Magazine (http://www.lef.org) has an article by Dr. Nicholas V. Perricone, MD. dealing with the history and detriment of the low fat insanity, as the primary cause of our rampant obesity, diabetes, autoimmune diseases and chronic inflammation, leading to heart disease, Alzheimer’s and more.

Good living – Frank

Frank Wilhelmi, a 66 year old electronic engineer still working in the defense industry, with a 33 year habit of bodybuilding and pursuing knowledge needed to keep fit and healthy. An avid student of the physical and biological sciences, and a certified fitness trainer, his website http://www.seniorfitness.com is an outgrowth of his personal lifestyle. He created the Senior Fitness website to pass on knowledge acquired over many years, and to collect the technical knowledge necessary to be fit into advanced age.