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Six Weight Loss Tips

Below are 6 helpful tips to get you on your way to losing weight. Remember when starting any kind of training or diet program "Try not to regret and dwell on the mistakes you make with your training or diet.

How to Lose weight

1. Use Intervals when performing cardio. Intervals are short bursts of high intensity exercise, followed by a rest period. This is then repeated. You can use this method in the gym, starting with the bike and progressing on to the cross trainer, treadmill or stepper. Also if you can not get to the gym, hit the ground outside and run intervals between lamp posts. Sprint a gap between posts and then walk / jog the next.

2. Eat fresh and ovoid processed food. This point should be obvious, simply giving the body what it wants. If you would like more info then take a look at the best diet for weight loss and fitness.

3. Add weight training to your workout to boost fat loss, increase definition and improve functional strength. Do not worry if you're a woman you will not get bulging muscles by lifting up a weight as Lauren brooks explains in her "need to train like a man" article. The idea behind using weights in fat burn is the more muscles used at a higher intensity, the more calories burned. Use Compound exercises for fast functional weight loss.

4. Always eat breakfast, the most important meal of the day. Eating regularly reduces the amount of fat stored by your body! In addition to this if you want to gain good definition you have to feed the muscle not starve it.

5. Think thin and change your weight gain habits. It's one thing to want to lose weight and another to take on the challenge. Do not start a new healthy lifestyle half hearted. You need to surround yourself with positive thinkers and remove all negative thoughts. People who think you can not do it are a waste of time and should be cast a side until you can show them otherwise. Furthermore reduce the temptation in your diet by gradually removing the weight gain food from your cupboards and then keep them out!

6. Understand Home Training and remove all excuses! If you understand how to train from home then there is no problem when you can not make the gym or if you go traveling. It's all about adapting to your surround or as I like to say "Rolling with the punches". The burpee is by far the best home weight loss exercise. See if you can perform 100 burpees and how long it takes you …. Post results! Also review my top 5 home training exercises and how to use them in your workout.

Visit our health and fitness group / forum pages for more weight loss advice and do not forget to contribute to the discussions.

If you need any further help with your weight loss please do not hesitate to contact me via my Fit2Talk Fitness profile or Facebook page "Jay Ptrainer fittotalk".

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How Is Spider Solitaire Different From Other Solitaire Games?

Spider Solitaire is one of the most popular variations of single-player card games. The game is played with two decks of cards. Like traditional solitaire, the goal is to clear away all cards from the table. However, there are some key differences.

First, let’s define some terms:

Tableau – The tableau refers to the rows and columns of cards where most of the gameplay takes place. In traditional solitaire, the tableau is composed of seven columns. Each column contains a single card placed face up atop a stack of face-down cards. Solitaire is usually played with seven stacks in the tableau, but in Spider Solitaire, there are ten stacks.

Foundation – This is where the cards in the tableau are moved to as you proceed through the game. The goal is to get all cards in the foundation area.

Stock – These are the remaining cards that aren’t dealt when setting up the game. When you can make no more moves with the existing face-up cards in the tableau, you can draw from the stock.

Now let’s look at some more differences between solitaire and Spider Solitaire:

Suits – In normal solitaire, all four suits are used. In Spider Solitaire, this may or may not be the case. Most games offer three difficulty levels: Easy (One Suit), Medium (Two Suits) and Hard (Three Suits.) Make sure you are a master of the single suit game before levelling up to the more difficult games.

Sequencing Cards – In both games, players rearrange the cards in the tableau in descending numerical order. In Spider Solitaire, cards must be of the same suit in order to place them in sequential order. This is in contrast to traditional solitaire, in which the sequenced cards must be of alternating red and black suits.

Stock – In the usual solitaire game, players deal a single card from the stock when stuck. In Spider Solitaire, drawing from the stock means dealing a single card to each column in the tableau. This has both pros and cons. The benefit is that you have more cards to work with. The downside is that the cards dealt will go on top of the sequences you have already established, meaning you will have to move some of them out of the way to continue to building upon established sequences.

Difficulty – Spider Solitaire is often considered one of the most difficult of all solitaire games. Depending on how the cards are dealt, many games are impossible to win. In fact, it has been estimated that the most expert players can only win about half the time. Keep that in mind and don’t focus on your score – just concentrate on playing the game as best you can.

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Get Benefits of Medical Marijuana For A Healthy Life

Medical marijuana is the name given to the cannabis and cannabinoids that are recommended by doctors for the treatment of numerous conditions or ailments. And if you are not treating any of your conditions or ailments with it, it won’t be termed as medical marijuana. It is widely used all over the world under legal framework for various medical purposes.

The marijuana plant contains hundreds of cannabinoids and each of them has a different effect on the patient’s body. With the latest researches that count for the health benefits of marijuana, its popularity has gained over the stigmas linked to weed. Being in New York, you can only use medical marijuana if you are suffering from some particular diseases under the legal framework.

The diseases that can be treated with medical marijuana in New York include Epilepsy and Seizures, Asthma, HIV/AIDS, and Alzheimer’s. It is advised for any patient to use medical marijuana safely in accordance with the physician’s prescription. In the nutshell, if medical marijuana is taken properly, it can prove to be a lot of beneficial to the user’s body.

Benefits of Medical Marijuana There are countless benefits of marijuana that make it a recommended dose for the patients suffering from various ailments or disorders.

1. It can cure many diseases. Medical marijuana is known for curing many diseases and physical problems. It can control epileptic seizures, fight Glaucoma, slow Alzheimer’s, help in preventing cancer from spreading, reduce Hepatitis C side-effects, treat inflammatory bowels, relieve arthritis pain, ease multiple sclerosis pain, help you get through chemo and much more.

2. It can help in losing weight. It regulates insulin production in one’s body and helps in managing the daily intake of calories more efficiently. You also might have noticed that people who consume weed are slimmer than the ones who don’t. Moreover, it also improves the body metabolism of the patient.

3. It can reduce anxiety and depression. A study has shown that medical marijuana can improve the user’s mood to a great extent and can even act as a mild sedative. It can easily kick out anxiety and depression out of patient’s mind.

4. It is the best alternative to dangerous addictions. It has been found that it easier to get attracted towards marijuana from all other types of lethal drug addictions. In other words, it can save many lives that are prone to other hard drugs.

5. It helps the user in improving focus. Medical marijuana helps people in focusing on their job and increases their mental creativity. It might not have proved to be helpful in improving short-term memory, but it does prove to be helpful in performing well at tests and makes you smarter.

6. It reverses the negative impact of smoking tobacco on your lungs. It doesn’t have any harmful effect on the user’s lungs. Instead of this, it eliminates the effects of tobacco smoking provided you have quit it.

7. It is a good choice for relaxation. It is a good option for people who suffer from Post Traumatic Stress Disorder (PTSD). It can actually work on relieving the stress that is associated with PTSD.

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How Much Does an Amber Cost?

The price of amber is determined by the different life forms which are found in the stone. Intact insects, plants, flowers etc will increase the value of amber and these stones will be highly priced. Typically, an amber necklace with say, a trapped dragonfly, will have a high price and will enjoy a heavy demand in the market.

The prices of these gems can vary depending upon the clarity, color, polish and size of the piece. The prices mentioned in this article are in general for gems of fairly good color and good clarity. Opaque pieces of amber can usually be bought quite cheap – for as much as $0.10 to $1 for a carat or less. For pieces around an inch in size and with insect inclusions, the prices can range from $50 to $60. An average stone of a good size and with inclusions would cost around $195.

Good wholesale quality beads can also be purchased for as low as $15. Shapeless and uneven pieces without any fossil inclusions ranging from 1 to 1.5 inches in size and weighing around 10 to 12 carats would cost anywhere between $30 to $40. Polished beads without any inclusions of about 1 centimeter usually cost from $1 to $2 per carat.

Many a times, this gem is heated to give it an old or aged look. These pieces usually cost less compared to a similar piece having the original color.

Amber pieces with unusual flora and fauna are a collector’s item. Fossils in this gem always increase its value and beauty. A pendant with inclusions is guaranteed to get a good price in the market. A carved ring is also very highly priced in the market.

A significant difference in the price of the amber is made depending on the period from which the amber originates from. The older the gemstone, the higher is its price. However, it is not easy to identify the age of the stone. Most gemological laboratories also do not often certify amber gemstones. The process of finding out the age of the amber stone involves identifying the inclusions present in the stone and estimating the period in which it existed.

There is an interesting piece of news about a piece of Dominican amber with inclusions. Recently, such a piece with a large lizard trapped inside it was sold for $ 75000. This figure cannot really give us a hint of how high a price this gemstone can fetch.

In fact, the amount of history associated with amber jewelry would only serve to increase its market value. Similarly, antique jewelry or a pendant with insect is very highly valued in the market.

There are frequent attempts made in the market to sell amber ‘simulants’ as genuine amber. Simulants of this gem include ambroid, copal resin, kauri gum, dammar, celluloid and plastic. These simulants would normally cost a fraction of what a real stone costs.

Thus, we can see that the price of this gemstone mostly depends upon factors such as age, inclusions, quality and size.

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Why Home Health Care Is Important

Home health care is becoming very common nowadays. People are looking towards it with increased interest because of the various benefits that it offers. The most important benefit of home care is that it saves hospital expenses, especially when treatment is needed for long periods of time, or when a patient is recovering from a specific surgery or illness. Many patients prefer staying in their own homes as opposed to staying in the hospital.

There are many reasons that make it an ideal situation for many families. Here are just a few.

Privacy and Comfort

Home care providers equip patients with a familiar, home surrounding in which they are comfortable. They are surrounded by their family and loved ones, and it gives them the flexibility to do whatever they want whenever they want. With such security and added benefits, home care is definitely a preferred choice of treatment and recovery.

Shorter Recovery Time

Studies have indicated that patients who can recover and rest at home are more likely to heal faster than those who are hospitalized. This is an important indication of how beneficial in home care can be.

Lower Cost

Home health care is much cheaper than the care you receive at the hospital. Therefore, if a patient has to receive long term care or go through a supervised recovery period, then it is best to seek home health care services.

Decreased Hospitalizations

With home recoveries, there is less of a need for regular, continual visits to the hospital or the emergency room. The nurses and therapists available use top medical machinery and devices used for routine hospital visits.

Plan of Care

Home health care providers usually work with licensed physicians to make sure that they are able to provide the highest quality of services. They also make proper reports of the patient’s recovery and treatment.

Therefore, there is a fixed protocol that is followed, which ensures the provision of positive and great treatment.

Needed Therapies and Assistance

With in home care, the desired and needed therapies and assistance with everyday household activities is provided to ensure that there is no added pressure on the patient.

The reason why home health care is so important is that it provides patients with the luxury of staying at home while seeking treatment. With proper care at home, patients have a chance of recovering better than ever, and much faster, as opposed to hospital care. Patients are also much more comfortable as they are allowed the chance get to spend more time with family and friends.

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The Number One Secret For Losing Weight

We all have a few extra pounds we would like to lose. But did you know that this culture is rampant with quick fix diets, supplements, eating programs, and deadly prescriptions that are nowhere near to being the solution you need for losing weight.

First, we had the low fat program, then no fat, then high carb, then no carb, then all meat, then no meat. As for weight losing drugs, we had the heart attack inducing Fen-phen. Then, we had drugs and fads that replaced all of these.

And in another year, another fad will start.

The fact of the matter is, diets simply do not work. Meditations do not work. Nothing works to give you a long, lean muscular body until you have snapped into the number one secret for turning your body into a ripped, muscle building and fat burning machine.

And the secret is not simply aerobic exercise or working out. These two will help tremendously, but will not turn the corner for you.

What you will need to turn your body into a fat burning, muscle building, energetic machine, is a sure fire method of turning up your internal metabolic level. Jogging and weight lifting only turn up that consumption function while you are doing them. Drugs and supplements only strain your heart while they temporarily force your body to burn calories.

The surefire method to turning up your internal furnace is simple: you'll need a daily exercise program that restores your body to full mobility, preferably a program that quietly makes you sweat.

These programs allow your body to suddenly function fully. A fully flexible body becomes longer, leaner, and will naturally burn twice the calories of even an accomplished athlete. Any person who has followed these types of programs faithfully will attest to this: their metabolys skyrocket. Their immune system power goes into overdrive, and their aches and pains, colds and flus, all seem to go into remission.

So where are these programs? Ashtanga and Hatha Yoga are the fountainheads of these incredible body-shredding programs. Power Pilates and other similar programs are very close followers to these ancient, principled methods.

Turning on your internal furnace has never been easier: look for a powerful home flexibility program and you will see dramatic changes in your physique, your energy, and your life.

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Fast and Effective Weight Loss System

Planning to lose some weight? There is a fast and effective weight loss system that you can easily follow for everyone.

There are lots of easy weight loss workout tips but you can at least choose the best for you.

Here are my recommendations on fast and effective weight loss system:-

Drink lots of water. Water may act as a suppressant in your cravings for food. It also hydrates your body and flushes out toxins with the help of your kidneys and liver.

Fiber intake is highly recommended for losing weight. Like water, it also flushes out toxins and it definitely cleanses your digestive system. Start your day by eating high fiber cereals and consume fiber for about 8-25 grams.

One of my best weight loss tips is protein consumption. Protein may keep you full for long hours. It may aid in balancing carbohydrates by blocking the sudden surge of insulin thus preventing you from sugar cravings. Protein also adds up protein mass.

Eat nutritious foods like fruits and vegetables. Some people try raw food diet for fast weight loss. Raw food diet consists of consuming raw fruits and vegetables. These fresh foods contain higher quantities of vitamins and minerals to help strengthen your system.

Consume foods that increase your metabolism. Foods that speed up the metabolism rate are important to burn fats in your body. Try eating a bowl of cereal or oatmeal in the morning; it helps in burning up more calories.

Carbohydrate intake is sometimes unavoidable. The best thing to do is to replace simple carbohydrates to complex. Simple carbohydrates intake will suddenly spike up your energy because it is digested easily. Complex carbohydrates like whole grains, dried or pulpy fruits are longer to digest and speed up metabolism.

Exercise can be a fast way to lessen up your weight. Start your exercise by walking as a warm up then you can do mountain biking or running on thread mills and other exercise regimens for losing weight.

Consume healthy fats. Not all fats are bad for us. There are also good fats like Omega 9, Omega 6 and Omega 3. These healthy fats have linoleic acid and linolenic acid. There also products that has zero Trans fat or unsaturated fat, these maintain our normal blood levels.

Consider enrolling in a fitness gym. There are fitness professionals who can help you lose weight. They will provide a weight loss program that is fit for you.

Make a daily journal on your weight loss regimens. This will give you vital information on how many pounds you lose and what are the foods that you have consumed for the day. You will also be able to monitor your calorie intake in maintaining your weight.

There are available weight reducing supplements that you can avail of in leading pharmacies. But remember to consult your general physician or doctor first. It is because some of commercialized dietary supplements are not duly approved by the FDA or Food and Drug Administration.

So take no worries in losing weight, try these effective tips and you will definitely see the results.

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Laser Teeth Whitening Treatment – Instant Pearly White Smiles

Instant whiter teeth can be yours with a laser teeth whitening treatment. Here is what you should know before you submit yourself to the dentist's ministrations.

Do You Hate Your Smile?

Until the advent of teeth whitening treatments, people thought their teeth had character. Never mind if these were not the pearly whites of movie stars. Their tea color was unique or rather they had no choice but to live with it. When Hollywood denizens started preening their dazzling white smiles, everyone got hooked.

First, there was the kitchen baking soda matched with strawberries to get the white toothy smile. But not anymore. There are commercial teeth whiteners and now there's the laser teeth whitening treatment, which made teeth bleaching outdated. Now everyone can have those lovely pearly white teeth without waiting months to see the results of DIY teeth bleaching and it is safer and convenient too.

The only hitch with lasered teeth whiteners is that everyone can notice the dramatic change when you turn on your megawatt smile. It is not much of a problem that is if you do not care that everyone sees you had a teeth makeover. But if your yellow or stained teeth are making you smile less these days and making you uncomfortable, why go the route the longer way? Laser teeth whitening is the perfect solution to get rid of stained tea.

Will it Work for You?

No matter how deeply or darkly stained your dental assets are, there is a quick fix available. The dentist will check out the stains and their variety. Perhaps you have been smoking for years and drinking coffee; or you dosed yourself with tetracycline in any of its variants, Terramycin, Panmycin, Sumycin, and Tetracyn – these are teeth staining agents; or you have been eating blackberries for years. Or simply, you have aged.

Whatever the cause, the dentist can restore your teeth to its former glory with laser teeth whitening. It works best if you have not tried any of those home teeth whitening kits. Also, prior to the treatment, gums and teeth have to be in good condition to prevent dental or gum problems later.

The laser procedure is combined with a strong whitening agent applied on the teeth. When the laser's heat is beamed on the whitening gel on a tooth, it spreads out evenly into the deer recesses of the tooth enamel ensuring evenly distributed whitening.

If you are dentist-shy, the onetime visit to the dentist for your teeth whitening makes up for your phobia. The laser teeth whitening process is painless. Yes, there will be a slight discomfort when the whitening gel is applied to the teeth but after an hour, the procedure is over making the discomfort less of an issue.

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Apple Diet

The apple diet is one of the most hassle free weight loss regiments currently available. Simply eating an apple at the beginning of each meal can dramatically improve results if you are on a weight loss regime. And you don’t even need to cut down on everything you love and start eating healthy.

Three apples a day keeps the fat away

1) Eat an apple before each meal on a regular basis.

Have the apple first and then begin eating. Apple is rich in fiber which keeps you feeling full and thus, an apple diet makes you eat less of the high calorie food that constitutes your breakfast, lunch and dinner. You lose weight as a result.

2) Take up an exercise regime.

You don’t have to sweat it out, a little exercise every alternate day will do. You just need to burn a few calories. Jogging is a great exercise that you could consider. Swimming is another. They are enjoyable and at the same time effective. When you are on the apple diet, since you are already consuming fewer calories, a twenty minutes brisk walk or a ten minute swim, will do the trick and the weight will come off faster.

3) Although when you are on the apple diet, you do not need to count every calorie that you are eating.

It is a good idea to keep off the extremely calorie dense foodstuff like desserts and snacks. You don’t have to sacrifice your favorite foods but beware of the snacks. Snack healthily that is the only thing you need to watch. It also helps if you have a high protein diet, since lean meat is known to reduce fat.

Apples have high water content and are also rich in fiber. This gives you a sense of being full. Thus you eat less and lose weight. Also the sugar content keeps your sweet tooth satiated and keeps your craving for snacks at bay. Hence, an apple diet makes you lose weight and that too without giving too much.

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Dental Cavity Prevention Tip

Cavities are holes in teeth due to tooth decay. They are also known as caries. Two major contributors to tooth decay are bacteria and a diet high in sugar and starch.There are over five hundred different types of bacteria that are always present in the mouth.

The bacteria mixes with food and saliva to make a sticky substance called plaque, which fastens to teeth. Foods high in starch add to the stickiness of the plaque, which starts to get hard if it remains on the teeth after 1 or 2 days and turns into tartar or calculus deposits. Bacteria in the plaque turn sugar to acid, which dissolves the tooth structure causing holes or cavities. Due to these factors, dental caries have been described as a "dietobacterial" disease. The parts of teeth that are most vulnerable to tooth decay are where plaque can collect most easily. Plaque settles into the pits and fissures in the tops of teeth, into the areas in between the teeth, and next to the gum line. Where there's plaque, there are bacteria and acid, and sometimes damage of the tooth surface.

The cavity starts in the surface layer of the tooth (enamel) and as it gets deeper, penetrates into the softer inner layer of the tooth (dentin.) In general it's not until the decease reaches the dentin that you will start to notice signs of the cavity. To understand how a cavity works, we really need to have a better understanding of the anatomy of the tooth. A tooth is composed of a couple layers. The outer layer (above the gum-line) is known as the enamel. Enamel is the strongest and most mineralized substance in the body. Beneath the gum-line, a substance called cementum covers the tooth roots. Under the enamel and cementum is the dentin. The dentin is about as hard as bone, and, unlike the enamel, dentin contains nerve endings. Beneath the dentin is the dental pulp. The pulp is a vascular tissue, composed of capillaries, larger blood vessels, connective tissue, nerve fibers, and cells including odontoblasts, fibroblasts, macrophages, and lymphocytes. The pulp is needed to nourish the tooth during its growth and development. After a tooth is fully mature, the only function of the pulp is to let us know if it is damaged or infected by transmitting pain.

There are very few things that people do every day. Into this small collection go things like eating, sleeping and breathing. So it is amazing that, for nearly everyone in the US, tooth brushing falls into this category. Why, you might ask, has tooth brushing gained such incredible importance – so much so you have memories of tooth brushing from your earliest childhood? Thanks to the dreaded cavity – No one wants cavities when they visit the dentist!

The easiest way to stop plaque build-up, and prevent cavities starts with good homecare, and good homecare starts with proper tooth brushing techniques. The simplest and best way to keep the germs at bay is by brushing. Brush thoroughly, ideally twice each day. Cover both sides and move your hand in top-to-bottom fashion, so that all your teeth are covered. Brushing should last for no less than ten minutes.

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What Occupations Add the Most Workers to 2020? How to Increase Your Odds for Continuing Employment

A radical shift is taking place in the US and Europe. More and more jobs are changing from full-time employee to contending positions. A recent survey by Kelly Services reveals 44 percent of workers indicate they are now freelancers and most without benefits. So it will be important going forward to choose a high-growth field with plenty of new opportunities.

It should not be much of a surprise that jobs in the Healthcare and Healthcare Support occupations will add the most new workers in the US from now to 2020, for a total of just under 3.5 million. Two factors are driving this growth – baby boomers hitting retirement age and an increase in life expectancy. In raw numbers the ranks of Registered Nurses will swell by 712,000. Add to this 706,000 Home Health Aides, 302,000 Nurses Aides and Orderlies, 210,000 Medical Secretaries, 168,000 Physicians and Surgeons, 163,000 Medical Assistants and other related jobs to round out the largest employment increase of any field.

Healthcare is followed by 2.35M Office and Administrative Support positions; 1.87M Sales and Related occupations; 1.41M Construction; 1.40M Education and Training; 1.34M Personal Care and Service; 1.33M Transportation and Material Moving; 1.17M Business and Financial Operations; 1.1M Food Preparation and Serving; 800,000 Installation, Maintenance, and Repair; 778,000 Computer and Mathematical occupations; 664,000 Building Grounds and Maintenance; and 616,000 Management occupations. All others, and the average salaries of each profession, can be found on the Bureau of Labor Statistics web site.

What does it mean when one-half of jobs are contingent instead of traditional employee-employee relationships and trending even more in the freelance direction? It suggests that the employer can terminate your contract at any time, which is not much different than that of an at-will employee, but it's easier to cancel a contract than fire someone – and they do not have to pay unemployment compensation. And, of course, the reason they are bringing new employees in on contract in the first place is they do not have to pay other benefits, such as health insurance, nor keep employees happy with promotions and career path discussions. If you are a contingent worker, you will have to cover your own health insurance – and forget 401k contributions – you'll have to save for your own retirement. This leads to the job security question – none, nadda! Since the majority of workers will be independent contractors, you're going to have to learn how to fend for yourself in these areas. Most importantly, it will be up to you to continuously look for your next contract position since the current one could go away at any time. You will need to develop the skills to market yourself while fully engaged in your current position and ensure you do not do it at the expense of the current gig, to give anyone the excuse to end the contract early.

You are going to have to develop and nurture networks of colleges, co-workers, trade association members, recruiters, friends, relatives, schoolmates, etc. to always know what positions are opening up in your chosen field. You are going to have to recognize what new skills are coming into demand and master them – whether through more schooling, mentors, or extra effort on the job. The key is to be proactive. – to stay a step a head of the game and always be thinking of your next job and actively be in communication with a close-knit network willing to assist you, because you've done the same for them. It will also be important to stay out of debt, as much as possible, because there will be gaps between jobs and no unemployment insurance to help.

This does not have to be a scary proposition. Choose a field where you know there will be growth, or one so specialized that few can do what you can. Two-thirds of all new jobs have been created by small businesses over the past two decades. So think small business – either start your own or find one where you can add the most value. You will create your own job security going forward.

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Why Am I So Tired? 15 Cures for Constant Fatigue

High energy and vitality are signs of good health. Your body tells you when it feels good, and tells when it feels bad. Low energy is a sign that something isn’t right. You should evaluate your lifestyle immediately when you feel sluggish for more than a few days. Trying to cover up your body’s signal that it’s not feeling well with an energy drink or coffee is like throwing a blanket over a raging fire.

Here are 15 simple cures for constant fatigue (i.e. get more energy). First…

1) Evaluate Your Sleep

A lack of deep sleep is the #1 reason people feel tired. High stress can disrupt good sleep patterns. You should fall asleep quickly and wake up energized. How much sleep is enough? The right amount depends on several factors:

  • Your age
  • How much you exercise
  • If you do (or don’t do) physical labor
  • What time you go to sleep

For me, 7 hours from 10pm until 5am is perfect. The later I go to sleep, the more sleep I need. So, early to bed, early to rise, makes ‘you’ healthy, wealthy and wise. Consider four dietary supplements that may help you sleep better:

  1. Tryptophan
  2. 5-HTP
  3. Melatonin – Great if you’re older (45+) or traveling across time zones and trying to recover from jet lag. Start with smaller doses first, like 1mg and see how you feel the next morning.
  4. Kava Kava – Helpful for thinking minds that won’t turn off when they should.

What else?

  • Eliminate stimulation 60 minutes before bed, including electronics like TV, email, social media and texting). Don’t think about work, finances or relationship issues.
  • Keep your bedroom organized and clean for positive energy flow.
  • Reserve your bedroom for two things: sleep and intimate relationships with your spouse. If you need to work, work in the living room. If you need to watch TV, watch it in the family room or wherever you have your TV.
  • Don’t oversleep. Error on the side of ‘not enough’ sleep and take a power nap if you feel tired by early to mid afternoon.

2) Rule Out Anemia

Anemia is more common in women (of childbearing age) with heavy periods or who don’t consume enough iron. The female body also needs extra iron during pregnancy and breastfeeding. If you feel any of these symptoms, get a blood test from your doctor:

  • Feeling tired and physically weak
  • Difficulty sleeping
  • Lack of concentration
  • Rapid heartbeat, chest pains, headache and even shortness of breath.

3) Power Nap 27 Minutes

Yes, 27 minutes is the exact amount of sleep I need if I am really tired in the afternoon. Otherwise, 15 minutes is usually enough. You should experiment to find out what is right for you. RARELY will you ever want to power nap longer than 30 minutes. Decide how much power-napping time is best for you measured by how you feel when you wake up. Groggy? You slept too much. Still tired? Sleep a minute longer the next time and see how you feel. Make sure you don’t sleep past 3:00 pm to guarantee a good nights rest.

4) Think About ‘Today’

A busy mind is a horrible disease that will not only drive you crazy, literally, but drain your energy levels. A machine or engine that never turns off for maintenance and rest will eventually break down. You are no different. The only thing you can control is how you respond to your current situation. Forget about yesterday, you can’t change it. If you have something unresolved from your past, take care of it now (yes, I mean now) and then forget about it. Don’t stress about tomorrow since it hasn’t even happened yet). The only way to influence what happens tomorrow is by how you deal with today. If you’re having a hard time focusing on the present moment, take a few minutes and do some Tapping, meditate or enjoy the same relaxation techniques Tony Robbins uses.

5) Eat Superfoods

What you eat (and don’t eat), how much you eat and when you eat are all important. If you eat processed foods high in sugar, fat and simple carbohydrates, you’ll feel like crap. You’ll ask yourself, “why am I so tired” without realizing the answer is right in front of you. Here’s some of my favorite superfoods.

Chia seeds – Healthy heart, skin and joints. Add to salads, smoothies, green drinks, recovery drinks (blend with watermelon and a little ice).

Goji – High in trace minerals, protein, fiber, Vitamin A, Vitamin C and Iron. Delicious by themselves, in smoothies, any cereal including granola and oatmeal, yogurt and salads.

Maca – Great for energy, to combat the effects of stress, supports healthy adrenals and increases libido. Smoothies and green drinks, you can even add some to your favorite cereal.

Cacao (nibs or powder) – High in antioxidants like flavanols and polyphenols. Also high in fiber, protein and iron. Protein drinks, smoothies, make your own chocolate chips (with coconut oil), cereal, yogurt and oatmeal.

Avocado – Anti-inflammatory, healthy skin. The highest concentration of carotenoids in avocado is in the dark green flesh just beneath the skin. Salads, fresh salsa.

Broccoli – Lowering of cholesterol when steamed. Body detoxification. Anti-inflammatory benefits from the flavonoid ‘kaempferol.’ Steam, steam, steam.Salads, eaten by itself or side dish with any main meal.

Cauliflower – Body detoxification, antioxidant and anti-inflammatory. Best Sautéing either by itself or with Turmeric for a nice curry flavor.

Kale – Antioxidant and anti-inflammatory benefits. Body detoxification. Cut into 1″ pieces and steam 5 minutes. Enjoy in salads and green drinks.

Beets – High in phytonutrients called betalains which provide antioxidant, anti-inflammatory, and detoxification support. Helps protect against heart disease and certain cancers, especially colon. Beet greens high in lutein/zeaxanthin, important for eye health. Steamed no longer than 15 minutes, roasted no longer than 60 minutes in low heat.

Blueberries – Nervous system, brain health, memory and antioxidant. Blood sugar balance for those with Type II Diabetes. Organic blueberries had a higher content of total phenol antioxidants and total anthocyanin antioxidants. Fresh or frozen by themselves, in desserts, smoothies, cereals. Delicious however you want to eat them!

Apricots – Help protect the heart and eyes, and provide disease-fighting effects of fiber. High beta-carotene content makes them important for heart health by protecting LDL cholesterol from oxidation. Tree-ripened has most antioxidants: rich orange color (avoid pale and yellow apricots). Slightly soft.

Apples – Antioxidant, cardiovascular (lowers cholesterol), blood sugar, anti-cancer, anti-asthma. Polyphenols act as an apple’s natural sunscreen by helping absorb the sun’s UV-B light. The darker the red, the higher anthocyanins giving more health protection.Eat both the skin and pulp to get maximum nutrients.

Watermelon – High in lycopene, important in cardiovascular health and bone health. High phenolic compounds makes it a great choice for anti-inflammatory and antioxidant health benefits. Eat by itself, in a fruit salad or as a exercise recovery drink blended with chia seeds.

6) Move

It shouldn’t be a surprise that moving your body is essential to generating energy. You can’t create energy without some type of movement. The best exercises for you depends on your physiology, health and state of mind. Things to consider:

  • Are you overweight?
  • Are you stressed out and uptight?
  • Do you have any chronic injury?
  • Is your goal to tone down, build endurance, bulk up or release stress?

I love exercises that are somewhat easy on my joints and provide an emotional and physical release.

  • Yoga
  • Crossfit
  • Trail running

After exercise, it’s important to rest and recuperate. A good night sleep is the most important, but also practicing ‘active rest’ where you consciously allow your mind to be empty for a time. This can come through meditation and yoga.

7) Eat Plant-based Protein

I used to eat a lot of protein from animal sources and protein shakes. I always asked; which is the best protein powder? What are the high protein foods I should be eating? Today, I eat much less protein. I feel better. My digestion is better. My energy is better. I used to always ask myself “why am I so tired” when I was eating a lot of protein, 100-200 grams per day. I believe the body process of digesting animal based foods and so much protein was a contributing factor to my low energy. Too little protein can also cause low energy levels, so find out what’s right for you by experimenting with different sources and varying amounts. I like eating my protein from nuts, vegetables, grains and legumes and whole-food based protein like SunWarrior. It fills me up and doesn’t bloat.

8) Take a Daily Multi-vitamin

Taking a multi-vitamin and mineral daily is important. While my preference is to get all my nutrients from food, I realize it’s impossible to eat a perfectly balanced diet and to get food that hasn’t been genetically-modified or altered, sprayed with disease-causing chemicals, etc. Our food labels hide how our food is grown, processed and transported. It’s impossible to know exactly what we’re eating.

9) Try EFT

I really enjoy EFT (Tapping) to relieve stress and help overcome fears and blocked emotions. EFT is a technique of stimulating certain energy meridians within our body while visualizing or verbalizing the reason for our stress, fears or blocked emotions. Stress, fear and blocked emotions are a significant drain on mental and physical (and spiritual) energy. Recent studies have proven that EFT, or Tapping, really does work, especially with certain conditions. I encourage you to learn more about EFT and experiment with it. It may look a little weird at first, but have an open mind and give it an honest effort. I think you’ll like the results.

10) Personal Development

We’re happiest when we’re making progress in those things important to us. If we’re not progressing, we feel tired, stressed and have little desire or motivation to do what we know we should. We may feel more anxious as well. Taking time daily to develop yourself and grow as an individual, to refocus your goals and listen to and read inspiring stories will reenergize you.

11) Release Tension

Yoga is one of the best ways to release daily and built up tension. For my married friends, relax with your spouse and let your libido do the rest. Intimate relationships are a great way to rejuvenate the body and the mind. There are other ways to release tension. Runners find it with their running shoes on the road or trekking through the wilderness on trails. Do what releases tension and do it regularly. Prevention will keep you healthy and energized.

12) Increase Your Libido

Low sex drive happens to most people at least once in their married life. 40% of women report a decline in libido at some point in their life. Low testosterone (low T) may be causing some of your fatigue. If you suspect low T, see your doctor and explore bio-identical hormones if needed. Bio-identical hormones appear to be safer than synthetic hormones. Consider taking Maca root on a regular basis. 3-6 capsules daily of Maca Power, or one teaspoon of Maca powder. Stress is a major cause of low sex drive. Consider GABA, Tryptophan or Kava Kava to take the edge off and give your mind a rest. Zinc is critical to fertility and sex drive. Women with high libido also have high testosterone levels. 1/4 cup of pumpkin seeds are a great source of zinc. Zinc blocks the enzyme that converts testosterone to estrogen (important for mens health). Dark chocolate with a minimum of 70% cacao, helps to increase dopamine levels, the brain’s “pleasure chemical.” The bioflavonoids in dark chocolate also open up blood vessels and improve blood flow. If you smoke, stop it. It kills your health (and breath) and reduces blood flow to your reproductive organs.

13) Why Am I So Tired? Try Fasting

Fasting is one of the greatest tools available to improve your health and it’s FREE. Fasting gives your body a rest from work. We’re taught to eat so much and so often, whether we’re hungry or not, that body processes like digestion never get a vacation. Begin fasting for 24 hours once per month. Or, if you’re ambitious, do a water-only fast every week. Some like juice fasting though it’s not as cleansing as water-only. For most, these short fasts are completely safe and will help restore energy. A small percentage of people who experience serious health issues already, may want to fast under the guidance of an experienced heath professional. It’s your body, so be smart and do what is best for it.

14) Get Rid of Sugar and Soda

The average American eats almost 23 teaspoons of sugar every day. 23 teaspoons!!! 36% of this is high fructose corn syrup. 7% (21.1 million) of Americans are diagnosed with diabetes. Americans consume the most high fructose corn syrup, Brazil the most refined sugar. Is it really surprising that we have an epidemic of poor health? Is it surprising after 23 teaspoons of sugar that we feel like crap? Can we honestly ask “why am I so tired” without sounding hypocritical? Be careful what you eat, observe how you feel after eating and make changes as needed. You’ll be rewarded for making the right choices.

15) Be Grateful

Finally, one of the greatest characteristics we can have is gratitude. Being grateful for your life situation, good or bad, will put your mind and body at ease and allow you to experience life as it should be experienced. Being grateful will reduce your stress and allow you to experience vitality and energy.

If you’ve enjoyed and benefitted from this article, please share it with your friends and family.

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3 Best Varicose And Spider Vein Treatment Methods

Vein disease has affected a huge number of people, many of which are ever in search for the effective treatment for the disease. The disease can be deep in the veins leading to saphenous veins or it can be superficial like in varicose and spider veins. Whereas the veins are designed to naturally carry blood from the feet back to the heart, when standing, movement against gravity rely on unidirectional valves and when there is a disorder valve malfunctions lead to pooling of blood in the legs. The gravity basically causes blood falling back down to the feet causing the veins.

People, especially women suffering from the vein disease find it very hard to wear outfits that leave them exposed and most go out of their way trying to conceal or find a medication and products to shrink and fade them. Whereas products don’t do as well in producing results, there are a number of treatment options for the veins. Surgery is also an option but there are three procedures that seem to stand out in effectiveness making them so much better over surgery for the varicose and spider veins.

1. Radiofrequency vein ablation

The technology employs thermal or heat energy to close insufficient veins. Heating element through ultrasound is placed at intervals on the veins to shrink and contract them. After procedure, blood is rerouted to healthy veins, making a huge difference with the veins. The technology reduces vein and nerve injury by offering consistent vein closure. It is a treatment that is effective in dealing with the veins, but has side effects such as skin numbness, infection and deep venous thrombosis. It can also be a little uncomfortable, but patients can go back to regular lifestyle but not heavy lifting.

2. Sclerotherapy

The vein treatment procedure involves the injection of medication into the veins so as to make them disappear or to collapse them. Direct needle or IV catheter can be placed into veins with the former being better for spider veins that are small. The procedure makes medication delivery easy to control making it a very good and reliable treatment method. The sclerosant solution travels throughout veins offering efficiency in the treatment. However, blood flow can wash away medication before it is able to work and there is the effect of itchy red skin. Small needles are used for the procedure, thus it doesn’t hurt, but compression stockings may be necessary to wear for a few days after the procedure.

3. Endovenous laser ablation

EVLT uses laser energy to cauterize and also close the veins that are diseased. It is a safe and minimally invasive treatment options offering very good results compared to surgery. It is a treatment that is more flexible as compared to radiofrequency treatment generally because the cauterization wire is designed flexible compared to catheters used in radiofrequency ablation. However, if done incorrectly, then there are risks of muscle injury, bruising and even vein rupture. The side effects include nerve irritation and some temporary numbness of the skin.

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The Wonderful Health Benefits of Omega 3 Fatty Acids

It is a known fact that Omega 3 fatty acid is important for our normal growth and health. In 1970s, a case study that featured the seafood diet of the Greenland Inuit tribe concluded that because their diet included high levels of Omega 3 fatty acids found in fish oils, many people had reduced triglycerides, heart rate, blood pressure, and atherosclerosis.

The study also concluded that the Inuit tribe displayed virtually no cardiovascular disease. Studies since then have also proved that we need only less than 1 percent of our total calorie intake to be taken as fatty acid nutrients. Unfortunately though our bodies need these nutrients, we can not produce them ourselves.

Essential fatty acids must be obtained from other sources. They are commonly found in cold water oily fish. This group of fish includes salmon, herring, mackerel, tuna, anchovies and sardines. One of the best sources of Omega 3 fatty acids can also be found in a deep-water fish called the Hoki, which lives in the crystal-clear deep waters of southern New Zealand.

The nutrients can also be taken from some vegetable oils. Spinach and Broccoli are also known sources of the nutrient as they have dark green leaves. By not taking fish, it is very likely that you are not getting enough fatty acids in your diet. Your body is known to have show symptoms of Omega 3 fatty acid deficiency when you always feel tired, depressed and having a hard time focusing. Other symptoms can include drying of the skin and hair, poor circulation and inflammation.

Omega 3 fatty acids are also available as a supplement and can be purchased in reputed natural food stores or pharmacies. They are marketed as fish oil, fish oil capsules, and cod liver oil (also called marine oils).

Recent studies also concluded the Omega 3 nutrients are a good for preventing cancer. Research and case studies have proven that taking the nutrient can potentially prevent breast, colon and prostate cancer. It is also possible to reduce prostate tumor growth, and slow histopathological progress. Cancer patients taking these supplements also showed a higher survival rate than those without the nutrient in their diet. When essential nutrients were introduced in cancer patient diets, it improved their appetite, weight and quality of life.

A more recent recommendation has suggested that by consuming two or more servings of cold water fish per week and eating foods high in alpha-linolenic acid reduce cardiovascular disease risks.

Flaxseeds, canola oil soybeans and walnuts contain this organic compound. It also helps in improving heart rhythm that can cause sudden death. The Journal of Nutrition in 2007 released a study that by adding fish oil to the milk formula of infants aged nine to twelve months, shown improvements in their immune functions.

Psychotic disorders in children can also be claimed when Omega 3 fish oil supplements are taken by children and adolescents. People who follow the Mediterranean inspired diet tend to have less heart disease, high HDL cholesterol, and higher rates of Omega 3 highly unsaturated fatty acids.