Mountain Country

Mountain Country
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Wednesday, December 29, 2010

Different Types of Hunger , Craving for foods. Hunger Pangs

5 Ways to Calm Hunger Pangs
Do you start getting hunger pangs at 11:50 a.m. in anticipation of lunch? We've all been there. The cause is the hormone ghrelin; released when the stomach is empty, it sets off a chain reaction in the body to make you hungry. In general, you want to keep levels of ghrelin low during the day so you can keep hunger in check. Apart from an empty stomach, there are several factors that can raise ghrelin levels, including drinking alcohol, eating too few calories, and eating greasy, fatty foods.
Learn strategies to manage triggers

5 Ways to Calm Hunger Pangs

By Jillian Michaels

Do you start getting hunger pangs at 11:50 a.m. in anticipation of lunch? We've all been there. The cause is the hormone ghrelin; released when the stomach is empty, it sets off a chain reaction in the body to make you hungry. In general, you want to keep levels of ghrelin low during the day so you can keep hunger in check. Apart from an empty stomach, there are several factors that can raise ghrelin levels, including drinking alcohol, eating too few calories, and eating greasy, fatty foods. Here are some strategies that will help you manage these triggers and keep your ghrelin levels from rising:
Have a substantial breakfast. One study showed that people who ate a higher-calorie breakfast produced 33 percent less ghrelin throughout the day and felt satisfied for a longer period of time. Try a whole-wheat English muffin with organic peanut butter, a cup of strawberries, and some low-fat yogurt.
Choose complex carbs and get more fiber. Insulin and ghrelin go hand in hand. When insulin goes up after you eat, ghrelin goes down. If you eat the wrong kind of carbohydrates — refined carbs such as white bread and pasta — your blood sugar rises dramatically. In response, your body releases a surge of insulin to clear that sugar from the bloodstream. The insulin does its job very efficiently, and the resulting low blood sugar causes hunger sooner. These constant blood sugar ups and downs can wreak havoc on your metabolism, so it's best to eat complex carbs and fiber, which delay the release of sugar into the bloodstream so that insulin levels are kept stable and you feel full longer.
Eat on a schedule. Research has found that ghrelin levels rise and fall at your usual mealtimes, so eating on a schedule prevents spikes in ghrelin. If you're running errands and are away from the kitchen at one of your typical mealtimes, carry a small bag of almonds or other nuts with you — you can eat a little something to keep your stomach satisfied until you can get home and have a real meal.
Emphasize high-volume, low-calorie foods. Levels of ghrelin remain high until food stretches the walls of your stomach, making you feel full. High-volume, low-calorie foods, such as salads and soups, reduce ghrelin levels long before you've overeaten. All green veggies and any foods with a high water content count as high-volume, low-calorie foods.
Eat protein. Protein-rich foods can also suppress ghrelin levels — they help create a long-lasting feeling of fullness. Try adding whey protein to a low-calorie smoothie. (If you're sensitive to gluten, just be sure to check the ingredients list; some whey protein products contain gluten.) One study found that whey brought about a prolonged suppression of ghrelin.

Tuesday, December 21, 2010

Range of Motion Exercises for the Hands after wearing a cast.

Range of Motion Exercises for the Hands after wearing a cast.

  1. [PDF]

    Self-Range of Motion Exercises for Shoulders, Arms, Wrists, Fingers

    File Format: PDF/Adobe Acrobat – Quick View
    by L Position
    Self-Range of Motion. Exercises for Shoulders,. Arms, Wrists, Fingers hand between thumb and index finger of your affected hand.…/self-range_of_motion.pdfSimilar

  2. Range of Motion Hand Exercises |

    Range of Motion Hand Exercises. If you suffer from arthritis or an Use your uninjured hand to curl and uncurl each of the fingers on your injured hand. › … › Conditions & TreatmentsArthritisCachedSimilar

  3. Range-of-motion exercisesExercise and Arthritis.

    Jan 26, 2010 Below are some range-of-motion exercises for people with arthritis. Fingers. Massage each hand, one at a time.…83/…/Default.aspxCachedSimilar

Sunday, December 19, 2010

Growing Lilies from Seed

Growing Lilies from Seed
You probably think that lilies, because they are so big and beautiful, will take years and years to grow from seed… but they don’t. Many will bloom in only eighteen months…if the proper procedure is used.
Epigeal or “quick-type” seed
It is best for beginners to start with the epigeal or “quick type” seeds, such as asiatics and trumpets. They can be planted directly in prepared ground or in a coldframe, but much quicker results are possible with windowsill culture.
Many kinds of containers can be used…from four to six inches deep is best. If you have planted seeds indoors before, you will have your own pet planting medium. A light fluffy soil…potting mix sold in stores…vermiculite…all are good. Some gardeners use soil to almost fill the container, then add a thin layer of milled sphagnum for the seeds to ie on, and cover with more of the same material. Lily seeds are quite large and should be spaced about one-half to one inch apart.  Shake the seed wih a pinch of Captan  and spread out with the tip of a label.
Water thoroughly, and place in a warm place, making sure to keep the soil barely moist. If good fresh seed is used the seedlings should start to appear in about fourteen days…maybe sooner. Place the container in good light…fluorescent lights work well id your windowsills are crowded.  Water and light are all the seedlings need for a while. When most of the seed has sprouted, you may start feeding…about every two weeks with dilute fertilizer…organic fish oil is good.
The first grass like leaves are called cotyledons. The true leaves which are broader, will appear in about four more weeks…and in fairly rapid succession from then on.
Transplant the seedlings outdoors as weather  permits. Plant them into a nursery bed, spacing the seedlings individually about six inches apart. Watered with a “starter solution” and shaded for a few days, the little babies will grow merrily on as if nothing had happened.
The tender-loving-care you give your seedlings while they sojourn in the nursery wil play a big part in the number of blooms they will reward you with in their second summer. Let nothing check their growth! Water regularly and  feed…at least once a month until late summer with a liquid fertilizer. Keep down the weeds, preferably with a mulch.
When frost has blackened the leaves in the fall, about two inches of good soil may be added to the seedling bed and, as soon as the ground is frozen, a thick mulch of pine needles, straw, etc spread over all.
When spring arrives, watch the beds carefully and when the spring sun begins to warm the ground, and the shoots start to appear, carefully remove the mulch…but keep it piled nearby to cover the lilies if frost threatens. A fertilizer rich in nitrogen may be scratched in at this time…and again at about the time buds first show.
First Blooming!
This is what you have been waiting for, isn’t it! About June the promising fat buds will begin to appear…sometimes one…often times as many as three or four. I don’t have to tell you to watch now…you’ll be down in the seedling patch many times a day! They are beautiful, these first blooming lilies with their huge blooms on short slender stems! Next year they will be taller and have many more blossoms. Aren’t you glad we persuaded you to grow some from seed? How long did it take?…only eighteen months…my…doesn’t seem possible, does it!
Hypogeal or “slow type” seed
Not all lilies grow as rapidly as asiatics, trumpets and other “quick type” lilies. It is not that the hypogeal or “slow type” seeds are much more difficult…but you do need some patience.  We’ll give you directions for hurrying them along as much as possible. The “slow type” lilies include the wonderful orientals and martagons.
These seeds have a two stage germination process. First is the warm period: disinfect the seed with Captan, mix with a generous handful of damp peat moss, milled sphagnum or vermiculite, enclose in a polyethylene bag and fasten with a label. Store this in a warm place for approximately three months. By peeking occasionally you can see little bulblets forming after the second month or so.
When most bulblets have swelled and made little roots, store the bag, still securely fastened, in the refrigerator for two to three months. After this cold period, the little bulblets may be tenderly planted and cared for as you do the “quick-type” seeds. The first true leaf will show in a week or two…take  good care of it! It may be the only one produced for a whole year. These seedlings are best pampered  in a shaded cold frame for a year or two. Yes…it will be three of four years before you reap your reward on these! But the “slow-type”lilies are some of our most breathtakingly beautiful and desirable lilies, and they are worth the wait!

Wednesday, December 15, 2010

Did you miss seeing this?

Season 10 Finale

Last night was everyone's favorite show of the season — the live finale. And, trust me, I was just as excited as you to see our contestants' transformations. Did these ladies and men look amazing or what? Their months spent enduring brutal workouts and overhauling their diets — which took some good ole hard work, blood (in some cases), sweat, and tears — really paid off. They lost their weight, restored their health, and regained their lives. That is priceless! So, did America pick Elizabeth or Ada for the final three? Who lost the highest total percentage away from the Ranch and won the $100,000 at-home prize? And…who won the $250,000 grand prize and the Season 10 Biggest Loser title? Get my breakdown of the live Season 10 finale here!
Elizabeth or Ada?: Last week, Elizabeth and Ada were in a battle to see who would make it to the final three at the finale. Your texts and online votes chose Ada to be the third challenger — by an overwhelming amount. That meant "Ada the Termin-Ada" would be up against the loving unemployed dad and husband, Patrick, and the dedicated family man, Frado, for the Biggest Loser title. Man, that was great. It was really deep for me when she reconciled with her family, it was proof-positive that any reunion is possible with courage, love, and communication skills.
$100,000 on the Line: Before we could see who'd take home the title for this season, it was time for the at-home contestants to weigh in for the last time — and strut their stuff. We got a glimpse of the four at-home contestants, the ones who didn't make it onto the Ranch. Shanna had a 51-pound loss; Montina, a 64-pound loss; Sandy lost 50; and Corey lost 84. Then Elizabeth stepped up; she'd come out earlier in an olive-green dress and killer heels and looked fabulous. Now it was time for the scale. She'd sounded so determined to succeed in reaching her goals, and she knew her journey would extend beyond the finale night. That's what I'm talking about; I know she can do it! Elizabeth started at 244 pounds, and dropped 71 pounds, or 29.10 percent. Adam, who looked hot, was inspired by his late mother; having begun his journey at 402, Adam dropped 182 pounds, or 45.27 percent. He stood as the contestant to beat most of the night too, as contender after contender scored personal victories on the scale, but failed to lose a high enough percentage of weight to bump him out as the potential $100,000 at-home winner. Allie, who'd had gastric-bypass surgery when she was younger and gained back that lost weight, began the season as the contestant with the highest body-fat percentage; she hit the scale and dropped 74 pounds, or 22.98 percent. Tina, the 58-year-old grandma of eight, lost 72 pounds for a 27.38 total loss.
The weigh-ins continued with Boston's Brendan, then Sophia and Lisa. Lisa explained how she is now the best role model for her two children. Brendan, a special-ed teacher, owned his game-playing ways, but was glad that at the end of the day he'd succeeded in achieving his goal of transforming his life. He dropped from 362 to 245 — a 117-pound loss, or 32.32 percent. Cheer coach Sophia lost 65 pounds, or 23.9 percent. Lisa dropped 97 pounds, or 33.68 percent — now that's a role model! Then it was time for Anna, Jesse, and Burgandy. Jesse patched things up with Patrick (who'd voted him off) and is so excited for the future for the first time since he could remember. He lost 166 pounds, or 44.99 percent, and just missed bumping Adam out of the way for the at-home prize by 1 pound! Anna was feeling sexy and slim with good reason; she dropped 109 pounds or 33.03 percent. That girl really got to me — I was so happy for her! Military wife and mom of five Burgandy learned to make herself "worth it" when it came time to juggling day-to-day life with workouts. She dropped 64 pounds, or 27.71 percent.
Later, Rick, a grandfather of nine, sported a tuxedo — the first he's worn since he got married 32 years ago. He lost 165 at home, or 47.14 percent, and replaced Adam with the highest percentage lost so far. With just three people left, it looked good for him to take it home. The season's heaviest contestant, Aaron, felt like a much better role model to his son London, when he went from 468 to 296, a 172-pound drop, or 36.75 percent. Jessica dropped an impressive 92 pounds, or 32.62 percent. Then last, but surely not least, was Mark. He found support in former Biggest Loser folks, like Sunshine, and went from 421 to 208, for a 213-pound loss — 50.59 percent of his starting weight! He knocked Rick off and became the $100,000 winner. Way to go, Mark!
Three Winners, but Only One Biggest Loser: As the biggest loser the last week on the Ranch, Frado got to pick the order of the final three to weigh in. He went first, then Ada, then Patrick. Frado started the season with an eight-pill-a-day dependency on diabetes medication; now, having lost 161 pounds, or 44.14 percent, he is totally off meds! Next, Ada got on the scale. She is proud of herself now and has patched up her family relationships. She dropped 99 pounds, a 38.37 percent loss. But it was Patrick, the Mississippi dad, who edged out the win over Frado and Ada. He went from 400 to 219 for a 181-pound loss — or 45.25 percent. Not only did he win a car during the challenge (thanks to Ada and Brendan's generosity), but the unemployed dad of two accepted a job at a school for overweight students. He's so excited to be able to put himself and his family back on their feet after a devastating 2010. Winning the $250,000 couldn't happen to a nicer guy — and one who could really use it. Congrats everyone for a fabulous season!
See you in January! Mark your calendar: Season 11 of the Biggest Loser kicks off on Tuesday, January 4. I'll see you there as we kick off a new couples' season on the Ranch.

Jillian Michaels
Reading your comments & it's breaking my heart. I realize some of you have missed my statements in the media. I want 2 be clear, although I'm leaving BL I'm not quitting doing what I love. In fact, this will give me more time to work closely w/ the public to help create solutions for people in need. I promise I'll retu...rn to tv in 2012 w/ the tv vehicle that allows me to take our conversations to the next level.

Tuesday, December 14, 2010


Losing It With Jillian Michaels

Jillian Michaels: Stress Got Your Metabolism Down?

By Jillian Michaels

I'm sure you've heard of the "fight-or-flight" response, and you probably know that it's the way your body reacts to danger or stress. But do you know what's behind the fight-or-flight response? It's actually hormones.
When you're faced with danger, your adrenal glands release three hormones: norepinephrine, epinephrine (also known as adrenaline), and cortisol. Norepinephrine and epinephrine cause several changes to help you survive the danger, including a pause in insulin release so you have lots of blood sugar available for energy, an increase in heart rate and blood pressure, and a suspension of your appetite. After the danger has passed, cortisol tells the body to stop producing norepinephrine and epinephrine and stimulates your appetite again. 

This response evolved to help people deal with short-term survival situations, like an attack by a predator. The trouble is, it occurs in response to all stressors, including the deadlines pummeling you at work and the traffic that drives you crazy. All that stress results in excess cortisol being built up in the blood. That cortisol just hangs around, causing lots of trouble: It turns young fat cells into mature fat cells that stick with you forever, and increases your cravings for high-fat, high-carb foods. 

When you give in to those cravings, your body releases a cascade of rewarding brain chemicals that can set up an addictive relationship with food — you stress, you eat. If you don't consciously control the pattern, you can become physically and psychologically dependent on that release to manage stress. In fact, people who self-medicate with food tend to have hair-trigger epinephrine reactions and chronically high levels of cortisol.

You can help yourself keep cortisol in check by limiting caffeine intake to 200 mg a day; avoiding simple carbs, processed foods, and refined grains; and getting plenty of high-quality protein. It's also crucial that you find stress-relief techniques that work for you. If you can tame your stress response and lower cortisol levels, you'll have a much easier time losing weight.

Monday, December 13, 2010

Breakfast for Dinner

Breakfast for Dinner

Giada at Home: Breakfast for Dinner (season 1, episode 9)Add this video to your queueBreakfast for Dinner

This can be changed around to fit your  diet needs

Ways to Relieve Acute Pain from Crick in Neck

Ways to Relieve Acute Pain from Crick in Neck
 Sprained Ligaments, Stiff Muscles Usual Culprit for Common Ailment

Sprained Ligaments

Doug Kelsey, who writes “The View,” a blog for a Sports Center Physical Therapy publication, says that when the neck is bent to one side for an extended period of time, the muscles and ligaments stretch and can keep stretching to the point of tearing. The tear can be mild or severe, and the resulting pain and limited motion can last for a day or so or up to two weeks.

A Crick in the Neck: What's the Story?

NeckHave you ever heard the phrase, "I must have slept wrong"? How do you sleep "wrong"? I didn't know there was a right and wrong way to sleep. I thought you lie down, close your eyes and off you go into nappy's house for several hours. Maybe that's why I'm tired some days. I've been sleeping wrong.
Usually when a person shows up in the office with their head tilted to one side unable to move comfortably in almost all directions is when I hear,  "I must have slept wrong". You may know this condition as a "crick in the neck". Many people mistakenly believe that the "crick" is a muscle strain and therefore that massage or stretching will help rid themselves of the problem. I think the spine is one of the regions of the body where muscles get blamed for a lot of problems. We generally don't do this in the chest, for example. I have never heard anyone say "Well, the reason you have chest pain is your chest muscles are too tight. We just need to rub them or stretch them and you'll be fine." Or, how about abdominal pain? Can you imagine stretching or rubbing your abdomen when you have gall bladder disease?
There are two types of "cricks":
  1. Pain in the neck
  2. The pain is around the shoulder blade.
In both cases, when you move your neck a certain way, you hurt a lot in one or both of these areas.
I have written other articles on pain in the shoulder blade, so today, I'll explain the crick with pain in the neck. The pain in the neck version is mostly from a sprained ligament. Here's how it happens. You fall asleep with your neck bent to the side more than usual (like on a fat pillow while lying on the sofa watching a movie). The position gradually stretches your neck muscles then begins to stretch the ligaments in your neck (specifically the capsular ligament and annular ligament). If you stay in the position long enough, you will sprain the ligament. A ligament sprain is a tear in the tissue ranging from mild to severe. Whenever you sprain a ligament, you will evoke an inflammatory response: the tissue swells and is painful. The swelling makes it difficult to move and the heightened sensitivity to motion from the inflammatory agents makes a normal motion, like turning your head, painful. 

If you're wise, the acute stage of inflammation typically last 10-14 days. If not, and you continue to injure the healing tissue by being too active, you will experience symptoms for a longer period of time. As your tissues heal, your pain will subside and motion will increase. But, sometime after the injury is when things seem to go wrong. 

The biggest mistake people make is treating pain instead of solving pain. Pain is not the problem. Your injured tissue is the problem and if you don't understand what those tissues need (and why would you unless you have studied it?), you will search for something to chase the pain away. Completely understandable, but still a mistake. Things like Advil, Motrin, Aleve can make you feel better but as the pain abates, temptation rises. You resume your normal routine without constraint but if you stop taking the drugs, you notice your neck hurts. You say "Ahh, it's nothing. It hurts a little but it will go away."  Hmmmm.....does it? Does your neck feel really normal? Can you do what you enjoy without reaching for the Advil?
You're probably wondering, "Well, what should I do?" Here's a tip. If you have a crick in the neck, whatever you do, don't stretch. Imagine stretching a sprained ankle. Probably wouldn't help much. It's the same problem in your neck. Respect the pain, slow down, and allow your body to heal. Easy gentle motions performed in a supported position will ease the discomfort and improve your movement. Exercise, especially aerobic, within the limits of your discomfort (and, this is not a contest to see who can be the next Braveheart) will help your body move through the inflammatory cycle and heal. Once your motion is normal and you have no symptoms, you can then gradually return to other forms of exercise.

I get some light-hearted teasing from my team because I have a habit of saying, "It's just not that hard". Well, it's true. Overcoming a crick in the neck is not very hard when you understand a few basics like tissue healing. OK. So, now you know. And, you know my position on mistakes: a mistake out of ignorance is just a mistake. A mistake when you know better is stupidity. Be smart.

Because we receive so many questions about neck pain, neck noises, neck cracking, etc., we will be adding two new seminars next year. One for health care professionals and one, that's free, for the public. Both seminars will unravel the mystery of neck pain. We will be posting the seminar dates soon, so sign up as soon as you can because I'm sure they will both be full in a hurry.

Hope to see you there. In the meantime, be well.
Make today count.
Doug Kelsey

Jillian Helped Christina Lose 25 Pounds

Jillian Helped Christina Lose 25 Pounds

Friday, December 10, 2010

Neck pain and Your Posture

Why Posture is a Window to your Health

Spine2 Wouldn’t it be eye opening if we could peek inside our bodies to see what is going on? To have the ability to look around, assess our joints, our muscles, and see if everything is working right. Well, today technology is getting pretty close- MRI’s, CT Scans, ultrasounds- all give us a “picture” in black and white of what is going on with regards to structure.
One way to assess yourself at home is to look at your posture. How you stand, sit, walk, and present yourself to the world.
To start; what is good posture? If you look at somebody from the front, their shoulders should be aligned, hips should be aligned, ears should be level. If you look at somebody from the side, the ear should be in line with the shoulder, in line with the hip, and the lateral knee and the lateral ankle.
When you stand, do you always lean to one side? When you sit, do you always slouch? When you drive, do you always lean to the right, putting your elbow on the console? When you sleep do you always tilt your head to one side?
All of these habits will cause your spine to shift. Think about it. A mom who always carries her kids on her left hip may find that after six months, that hip is now higher than the other because over the months she was constantly hiking that hip higher to hold her son or daughter. Now, after doing this hour after hour and day after day, her pelvis and spine have gotten used to this position and have shifted permanently.

What bad postures do you find yourself in day after day?

Remember that the same posture over time will cause the spine and/or pelvis to shift. If things shift out of the normal alignment, as described above, then we can get nerve pressure.
Poor posture can increase muscle tension and spasms. It can cause firing of one side of the muscles more than others. If some muscles have to work harder than others, it creates pain and stiffness. One thing you can do is to get your feet checked by the chiropractor. A custom made shoe orthotic can also make a big difference. Differences in the arches of your feet can create imbalance. This plays a big role in the kinetic chain of your body. Problems in the feet lead to more stress in the knees- which in turn can lead to hip problems. The chiropractor can also notice if your feet have excessive flare in one foot more than the other. Normal posture means that the feet should only have a small amount of flare. Finally, are you flat footed? This condition is known as excessive pronation. It can cause a postural imbalance causing one hip to be higher than the other- usually more on one side than the other. It can produce small twisting motions in the hips and knees which may be one reason why you have stiffness in one hip or one knee versus the other.
Having good posture means you can smile and be pain free when you look through the window to see your spine. You’ll have better joint mobility, prevent injuries from taking place, have better balance and overall wellness.

  • Loss of Curvature in the Neck- "Military Neck"
  • Can Forward Head Posture Cause Neck Pain?
  • Head Retraction Exercises- A Must to Correct Forward Head Posture
  • Making Your Workstation Pain Free
  • Why Is Slouching So Bad
  • Improve your posture and sleep with the right pillow
  • Neck Pain Support Blog: Why Posture is a Window to your Health

    Feb 10, 2009 ... End Neck Pain by Improving Posture- How Proper Posture Improves Your Spine Relieving Nerve Pressure- How does posture have anything to do ... - Cached - Similar

    Back and Neck Pain

    Posture Matters

    by Bert Bednar, DPT
    Remember when your mom would tell you to sit up straight or walk with your head up and shoulders back? Once again, your mother was right. Posture does matter. In fact, we all know it's better to use good posture. So why do we still slouch? Research has proven that poor posture contributes to back and neck pain. Sitting in a poor posture can contribute to other aspects of your health including eye strain, headaches, shoulder pain, and carpal tunnel syndrome.

    Posture Affects Pain

    Painful, and potentially disabling, conditions can insidiously develop as a direct result of poor sitting or standing posture, improper lifting mechanics and working habits, or begin with unrelated injuries that are then made worse by poor ergonomics.
    When you deviate from normal anatomic posture, unnecessary stress and strain are placed on the normal curves of your spine causing these curves to slowly change. Over time these minor alternations make your spine more vulnerable to injury. For this reason, utilizing the principles of your best posture is critical to keeping stress and strain as low as possible. This will decrease injury to your spinal discs, decrease unnecessary muscle strain, prevent muscular imbalances, as well as protect small joints within your spine (facets) and supporting structures. Common outcomes of poor posture results in rounded shoulders, flat back, forward head positioning, improper muscular tension, and upper and lower back pain.
    Proper posture is achieved by understanding the principles of appropriate seated and standing positioning along with proper flexibility, muscle strength and self-discipline. Let's discuss the best posture for standing, sitting, lying down and the importance of positional changes.

    Standing Posture

    Did you know that a bending forward posture can contribute to increased degenerative disc wear? To protect from disc wear and tear, it's best to utilize proper standing posture as much as your own body stance will allow. Although pathology can prevent you from achieving ideal alignment, adhering to the principles of proper posture can still help you attain your best and prevent the worsening of many conditions.
    Picture an imaginary line from your ear to your shoulder to your hip to your ankle. With perfect posture, this imaginary line would align perfectly with these joints. Proper standing posture also includes holding your head up, looking forward with your shoulders held back and your chest out. Maintaining this posture provides for equal and well-distributed weight-bearing on the spinal discs, which allows the back muscles to be in a balanced position and decrease undue stress on the small facet joints and ligaments of the spine. Reducing these stresses will decrease pain and help to prevent injury.
    To maintain your best posture, it's important to check yourself periodically as to how you are standing. Initially it will seem awkward; however, it becomes easier as your muscles get used to your new posture.

    Sitting Posture

    Slumping in a chair will overstretch and fatigue muscles. This posture can lead to injury resulting in severe neck and back pain.
    When seated, sit back in your chair as far as possible. Your buttocks should be at the end of the chair to maintain a straight back with a normal low back (lumbar) curve. While seated, good posture is achieved by looking forward, keeping your shoulders pulled back and your spine up against the back of your chair. Select your chair height so your feet can be placed flat on the floor. If your chair is too high for your feet to reach the ground, use a small foot stool.
    Keep your work close to you. Whenever possible, position your work so your arms do not extend past your chest. Adjust your chair's arm rests so that your elbows can be supported. Get in the habit of working while your elbows are on your arm rests. If you are able to implement these principles correctly your body position should promote a right angle at your elbows, hips, and knees.
    It is important to take frequent breaks from sitting. Even maintaining proper seated posture can eventually be hard on spinal structures. Getting up and stretching periodically will help to keep tension from mounting to an unsafe level in your spinal muscles. Proper upper back and core strength will make achieving proper posture feel more natural.

    Lying Posture

    Proper lying posture varies far more than seated and standing postures. Generally accepted guidelines include a mattress which supports bony prominences and keeps you in proper alignment whether you are lying on your back, side or abdomen. If you rest on your side, a pillow placed between your knees will decrease strain on your lower back. Supporting the natural spinal curve of your neck is also important. A good rule of thumb is to find a position that is comfortable. If you are lying in a position resulting in unnecessary strain on your muscles and joints you will have difficulty sleeping and typically awaken stiff or sore. Remember good alignment is hardly ever achieved when reading in bed. Comfort should be your guide when you select an appropriate mattress or pillow. Getting restful sleep can depend on using appropriate principles for lying on your back, side or abdomen.

    Changing Positions

    Change your position frequently during prolonged activities. If you have been sitting for awhile, stand and stretch your back into a straight or neutral position. If you are standing and working overhead, bend your back forward periodically to give your back a break.
    Most of us can relate to having a work day that involves lifting, reaching, typing, or driving. Most of us maintain a forward rounded position while performing many of these tasks. After keeping this posture for hours per day, over the span of weeks, months and years, our body tends to adapt to this sustained position. This results in a flexed forward or rounded shoulder position. Incorporating proper postural and core strengthening as well as neck, trunk, arm and leg stretches into your daily schedule can help to prevent you from developing a rounded posture and resulting pain.

    Posture is Only One Aspect of Maintaining Functionality as We Age

    Everyone performs "work" or tasks daily and many believe the work or task is sufficient to sustain musculoskeletal health. Unfortunately as we grow older, this is less often the case. To insure continued strength, flexibility and endurance, it is best to incorporate activities that accomplish three important exercise types: 1) Stretch muscle groups to reduce risk of injury and maintain flexibility, 2) Perform strengthening exercises for shoulders, upper back, low back, abdomen and legs to help decrease stress and protect your joints 3) Engage in endurance activities to maintain a healthy heart muscle and pulmonary function. Regularly-scheduled exercises that address these important aspects of body maintenance become more critical as we age. Since our body eventually will break down when not supported and maintained properly, use exercise, posture and ergonomic principles to maintain and enjoy body health for life.

    Back and Neck Pain - Posture Matters

    Research has proven that poor posture contributes to back and neck pain. Sitting in a poor posture can contribute to other aspects of your health including ... - Cached

    Fixing Bad Posture & Neck Pain

    Fixing Bad Posture & Neck Pain
    Fixing Bad Posture & Neck Pain

      Examining Your Posture

    1. If you have bad posture, you probably don't think about it. However, before correcting bad posture you need to first discover which parts of your posture need help. Decide the areas where your posture needs the most improvement by asking yourself questions such as whether your shoulders are slumped. You can also have someone else point out your posture.
    2. Correcting Bad Posture

    3. Besides slumped shoulders, bad posture involves the head facing down. It's locked knees, placing excessive stress on the spine. On the other hand, good posture involves straightening your back and lifting your chest, as well as rolling back your shoulders and rotating your pelvis with the stomach and behind tucked in. Good posture is aligning the body so all the parts are balanced, besides being supported to prevent stress. For good posture, stand with feet slightly apart. Keep your knees straight and your shoulders back.
  • The first step to easing neck pain is correcting bad neck posture. Consider how you carry your head. Do you lean it forward? If so, you're adding extra stress on your neck, as your head's weight is increased by 10 pounds for every inch your head goes forward (see Resources). Therefore, if you lean forward by only 2 inches, you're adding 20 extra pounds of head weight to your neck. Even worse, whenever spinal tissues are subjected to excessive pressure, they can deform and remodel, causing permanent changes. That's why it takes time to correct the problem.
  • Neck exercises geared for better neck control are a good way to begin correcting neck muscles, which have grown weak. Take breaks from computer work, doing neck exercises. Pulling your head above your shoulders, squeeze your shoulder blades together in the back.
  • Besides exercises targeted to improve neck pain, other treatments include mental relaxation and meditation, which help relieve tensed muscles, helping you do exercises for correcting posture problems. Some people have found yoga and Pilates effective in strengthening muscles for better posture and improving sore necks. When driving or sitting as a passenger in a car, use a back support pillow. When the back is supported, the head and neck are able to move back over the shoulders.
  • Choose shoes and backpacks that give good support. For example, avoid high heels, which place pressure on the lower back. Often people suffer from neck problems because of poorly designed and heavy backpacks. Many backpacks are made to force the head to move forward because of too much weight in the back. Ensure that you or your children have properly designed backpacks that distribute weight consistently, avoiding strain that causes bad neck posture and pain.

Fixing Bad Posture & Neck Pain |

Fixing Bad Posture & Neck Pain. If you have bad posture, you probably don't think about it. ... Family; Food; Health; Home; Money; Style; More ... Decide the areas where your posture needs the most improvement by asking yourself ... › ... › Conditions & TreatmentsNeck Pain - Cached - Similar

Neck Pain Causes

A Personal Account

One doctor I saw suggested I go to a clinic to learn to deal with my pain. I declined. I didn't want to learn to deal with the problem. I wanted to spend my energy finding the cause of my pain and getting rid of it. My root problem wasn't my pain; it was whatever was causing it. To me going to a clinic was accepting defeat, and as long as there were still books to read and people to see, I wasn't out of options. 
In the end, it worked. Most of the people I saw and most of the books didn't really help all that much and some even made me worse. But in the end, the rhuematologist, one of the physical therapists and a yoga teacher were extremely knowledgeable and helpful. I also found a number of gems among the books. So now I don't have any neck aches anymore at all, after having had the problem for most of my life. It took a lot of time and a lot of money to figure it all out, but in the end my problems were perfectly solvable.
Recommended Book:

Back Care Basics: A Doctor's Gentle Yoga Program for Back and Neck Pain Relief [Paperback]

Mary Pullig Schatz (Author), B.K.S. Iyengar (Preface), William Connor (Foreword)


By Mayo Clinic staff Neck pain is a common complaint. Most causes of neck pain aren't serious. Neck muscles can be strained from poor posture — whether it's leaning into your computer at work or hunching over your workbench doing hobbies at home. Wear-and-tear arthritis also is a common cause of neck pain.
But sometimes neck pain can signify something more serious. Seek immediate medical care if you experience:
  • Shooting pain into your shoulder or down your arm
  • Numbness or loss of strength in your arms or hands
  • Change in bladder or bowel habits
  • Inability to touch your chin to your chest

    Stand Up Straight! Good Posture for Good Health !

    How to Stand Up Straight and Improve Your Posture |

    There are multitudes of ways to make a huge improvement in your posture. All you need to do is stand up straight with your shoulders back, head up, and read ... › ... › Conditions & TreatmentsOsteoporosis - Cached - Similar

    If you are a chronic sloucher, there are ways to turn it around and improve your posture. Some people are genetically susceptible to osteoporosis and if you are one of these people, getting a head start on bad posture won't help your situation. There are multitudes of ways to make a huge improvement in your posture. All you need to do is stand up straight with your shoulders back, head up, and read on.
    Difficulty: Easy


    1. 1
      Simply stand up straight. Keep your head up. You'll look more confident and you'll feel good about yourself. Just as your mother probably used to say when you were a child, don't slouch. She was actually right. Once you're aware of your bad posture, it'll help you get in the practice of knowing when you're slouching and reminding yourself to stop.
    2. 2
      There is a great device available that can sense when your body is slouching and vibrate to notify you so that you can correct your posture. It's called the iposture and you can purchase it at
    3. 3
      Exercise has a funny little way of improving all sorts of ailments; even those you didn't know you had. Bad posture is one such problem that many people are unaware they are doing by slouching. Focusing on your abdominals can help you stand straight. Performing weight lifting exercises can strengthen your muscles and help build a strong core. When you feel strong, it builds your confidence and you naturally begin to stand up straight.
    4. 4
      Make sure your diet is balanced with enough nutrients that add to good bone health such as salmon, yogurt, kale, and other calcium and vitamin D fortified foods. Taking calcium, vitamin D, and a multi vitamin can help maintain your bone health if you aren't able to eat a healthy and balanced diet. Consult your doctor or a nutritionist for advice on what vitamin supplements is right for you.
    5. 5
      When you are sitting down, make sure your back is pressed against the back of the chair with your feet flat against the floor. It's easy to slouch at a desk when surfing the internet. Using an exercise ball can help force you to sit up straight since you have nothing to slouch into.
    6. 6
      Check your shoes. Do they fit right? If you don't feel you are getting enough support with your shoes, you might want to consider seeing a podiatrist. A podiatrist can check to see if you are well supported and give you recommendations for better shoes or even inserts.
    7. 7
      Stress can inhibit flexibility and cause muscle tension. Stretching or doing yoga can help release any body tension. A massage can help release tension as well.

    Tips & Warnings

    • If you improve your posture now, you'll be thankful you did later.
    • Bad posture effects your breathing. When you have good posture, it's easier for you to breath.

    How to Ease Neck Pain with Feldenkrais

    Living with chronic neck pain can make ordinary daily tasks seem unbearable. The Feldenkrais Method of gentle movements can reduce pain and increase flexibility, relaxation and self-awareness. Feldenkrais combines anatomy, biology, physics and physiology with elements of judo to reeducate the mind and body. Negative habitual patterns lead to stress and strain in the muscles. Learn to ease tension and neck pain with Feldenkrais movements.
    Difficulty: Moderately Easy


    1. 1
      Realign the body to move efficiently and effectively and decrease neck pain. By aligning the back, neck and pelvis posture will significantly improve and remove stress and tension from your muscles.
    2. 2
      Balance. Feldenkrais movements to increase balance are simple but effective. Breathing exercises focus on body parts and employ positive thinking to strengthen the pelvis and improve balance. Good balance will help ease neck pain.
    3. 3
      Relax your neck and shoulders. Pay attention to the tension in the upper body. Lift and lower one shoulder slowly for 1 minute. Concentrate on that specific movement. Keep your range of motion small.
    4. 4
      Roll your neck. Do small head circles to one side. Roll your head gently and slowly toward the back, and then to the side. Press your ear near your shoulder and bring it around to the front, lowering chin towards the chest. Repeat this for about 1 minute. This Feldenkrais movement is designed to relieve tension.
    5. 5
      Do the ear to shoulder exercise. Lower your ear to your shoulder and bring your head back to center position. Note all the body parts involved in this movement. Continue for 1 minute, and then switch sides.
    6. 6
      Lean your ear to your shoulder as in Step 5. Bring your head back to center. This time, lift your shoulder to your ear and then return to center. Alternate these steps for a minute, and then repeat for the opposite side. Do not strain.
    7. 7
      Practice Feldenkrais at home with tapes, with your favorite instructor or join a class. At first, try simple things like paying attention to the how you stand, your posture and your breathing. Feldenkrais retrains the mind and body to better health.

    Posture check: Do you stand up straight? -

    Get free personalized health guidance for you and your family. Get Started. Posture check: Do you stand up straight? By Mayo Clinic staff ... - Cached

    Posture check: Do you stand up straight?

    By Mayo Clinic staff
    Good posture minimizes strain on your joints and muscles, which can help prevent aches and pains. So what's good posture? When you're standing, keep your chest held high and your shoulders back and relaxed. Try not to tilt your head forward, backward or sideways. Pull in your abdomen and buttocks. Make sure your knees are relaxed, not locked. Keep your feet parallel and your weight balanced evenly on both feet.

    Thursday, December 9, 2010


    2 1/2 cups canned garbanzo beans, rinsed 1 1/2 tbsp. lemon juice 2 cloves garlic, minced 1 tsp. cumin 1 1/2 tbsp. fresh parsley Salt and pepper to taste
    In a blender mix all ingredients until desired consistency is obtained. For a softer texture add 1/4 cup of water. Chill and serve cold with pita or chips Or the way Jillian wants:)

    Saturday, December 4, 2010

    Dream your self Thin

    Losing It With Jillian Michaels

    Picture Yourself Thin

    By Jillian Michaels

    You want to lose 50 pounds, and you want it bad! You can even envision the new, svelte you wearing impossibly hip and fitted new clothes. Yet year after year, the pounds stick around. What's going to be different this time? You're going to have a plan

    Without a plan, long-term goals can seem too overwhelming or too remote to achieve. If you set smaller, short-term goals, you'll be better able to stay on track and move forward. Grab a pen now and write down some short-term goals you'd like to achieve daily, weekly, and monthly in order to work toward your long-term goals. For example, you could write that you plan to prepare healthy snacks to take to work each day, to work out three times a week, or to learn five new healthy recipes a month. 

    While setting and reaching a goal in itself is rewarding, sometimes a little motivation is needed. So as you write down your short-term goals, think of some rewards or incentives (ones that don't involve food!) that can keep you going and list them one by one, right next to each goal. There's no sense in pushing yourself through that extra set of lunges (the one exercise you just can't learn to love) or ten more minutes of jogging if you're going to reward yourself with more calories than you burned off. 

    Start learning how to pamper yourself in healthy, life-affirming ways that have nothing to do with food. Get a manicure once a month. Go to a movie every week. Treat yourself to some new music to listen to at the gym when you hit a milestone. You get the idea! Make each reward good — and know that it'll be that much more pleasurable because you've worked so hard to earn it.

    Often called "TV’s toughest fitness trainer," Jillian Michaels has appeared on the U.S. and Australian versions of The Biggest Loser. Jillian is also the author of three books, Master Your Metabolism, Winning by Losing, and Making the Cut, and the creator of the online weight-loss program

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