Wrapping one's mind around diet nutrition can sometimes be confusing. For instance, a 120-pound fifteen-year-old girl will not need as many calories as a 220-pound twenty-five-year-old man. To further confuse matters, that 120-pound fifteen-year-old girl's 150-pound peer of the same age will need more calories.

A fifteen-year-old girl with juvenile diabetes will have an entirely different set of nutritional needs as well. Online, there are many resources and tools to help the average American figure out what his or her dietary needs are, depending on height, weight and level of physical activity.

The "2005 Dietary Guidelines for Americans" are the most current recommendations for diet nutrition, at least until the 2010 edition comes out. According to the guidelines, a "healthy diet" is one that is full of fruits, vegetables, whole grains and low-fat dairy products, including lean protein like poultry and fish, beans, eggs and nuts, and is low in saturated fats, trans fats, cholesterol, sodium and sugar.

Consumers are encouraged to make smart choices and eat a wide variety of foods, while staying within the caloric needs for their height and weight. Each day, Americans should be consuming calories, amino acids, essential fatty acids, minerals and vitamins. While requirements change for people depending upon their size and level of physical activity, the average person consumes around 50 grams of fat and 2,000 calories per day to remain at a stable weight.

For someone with type 1 or type 2 diabetes, the normal dietary rules may not apply. Generally, most diabetics will need to reduce the amount of fat consumed (particularly saturated fat), quit smoking and reduce alcohol consumption to no more than 3 or 4 per day. Diets should be rich in mono-unsaturated fats (like olive oil), oily fish, starchy whole grain carbohydrates (bread, pasta, potatoes, rice, cereal), and fresh fruits and vegetables.

A diabetic will need to check his or her blood sugar level before eating to see that it's 70 to 130 and then again a few hours after eating to make sure it's below 180. People with low blood sugar will need to have certain snacks handy, like fruit juice, hard candy, sugar or honey, soft drinks and milk. Small or medium sized women should eat 1,200 to 1,600 calories per day (6 starch, 3 vegetables, 2 fruits, 2 milks, 4-6 ounces protein and up to 3 fats).

Larger women or small to medium sized men should have 1,600 to 2,000 calories (8 starch, 4 vegetables, 3 fruits, 2 milks, 4-6 ounces protein and up to 4 fats). For more information, check out the Diabetes Food Pyramid at Nih.

Americans seeking counseling on their dietary habits, whether they wish to gain or lose weight, can find assistance online. Websites like Shapeup or Eatright focus on consumer education centered on diet and weight loss. The National Institute of Health offers information on the 2005 guidelines and Food Pyramid at Nutrition website.

Several nation-wide programs can help dieters find greater online support and practical resources at Fitday, Weightwatchers, Sparkpeople, Ediets, Mywebmd Nutrition, Nutricise, Changeone, Cyberdiet or Caloriescount.

Women, not only men, can age nicely like wine. Beauty is not just about looking pretty; it is about self-confidence and inner happiness. If you love and feel great about yourself, your beauty will surely shine through. In this article, you will learn about some essential makeup tips that will bring out more of your mature beauty.

1. Moisturizer - Cosmetics and makeup techniques will not do you any good unless you take good care of your skin. Make sure you drink plenty of water everyday and use water-based moisturizer. Also, apply a rich eye cream every night to smoothen the areas around your eyes and reduce crow's feet. The more moisturized your skin is, the more evenly it will hold makeup.

2. Foundation - Choose foundations or tinted moisturizers that are yellow-toned, as they tend to tone down redness or ruddy skin very well. Avoid thick foundation. Keep it sheer to avoid textures that will highlight your wrinkles instead of hiding them. If you have too many freckles or brown spots, you may use cream or gel bronzer to correct that and add some healthy glow to your skin. If you have some extra fullness around your chin, you can use foundation to conceal that problem by applying a thick line of foundation along your jaw line with a Q-tip, blurring the line with a sponge, then drawing attention upwards with a good cheek and eye makeup.

3. Eyes - As women age, their eyebrows tend to become more sparse. Use an eyebrow pencil to draw featherlike brows that follow your natural hair direction. The color of your brow pencil should match your natural brow and hair color. As for the eyeshadows, try to use softer and more neutral tones that will create a certain depth to your eyes instead of flattening out the areas as brighter colors do. If you have droopy eyelids, use eye contour shadow to give them a "lift" by applying contour shadow at the outer corners first, then blending it carefully as you move in towards the nose.

4. Lips - Avoid lipsticks that are too dry or too glossy, as they tend to bleed into the lines on your lips and make them look more obvious. Lip liner is a good makeup tool for older women because it helps stop color from bleeding into those fine lines. If your lips seem to have shrunken in size, color your lips completely and use lip liner to line the outside ridge.

How to Dry Hair with Towel?


Here's a secret that not many people know: rubbing your hair with a towel after a shower is a bad, bad idea. As you may already know, rubbing causes friction. Friction causes heat, because two surfaces are unduly opposing each other vertically. Add all these up, and you get frayed, damaged hair.

A quick and easy solution out of this particular conundrum is to pat instead of rub. Patting does the job, though it might appear that you're taking longer than is warranted. Nevertheless, if you actually compare the time needed to pat hair dry and rub hair dry, the two aren't far apart. Develop your own style of patting and your own rhythm: do it for your hair's sake.

Blow-Drying is Evil

Human hair was designed to shield your head from the sun, and to keep warmth in when it's necessary to do so. The human scalp was designed to sweat and produce oil to create equilibrium between the hair and scalp and the outer environment.

The scalp and hair however, were not designed to withstand a consistent stream of hot air more than 40 degrees Celsius. We are talking of course of the humble yet violent blow dryer. The blow dryer may have been useful to Hollywood stars, theater actors and hair stylists for the past few decades, but the fact remains that it damages the hair.

Consistent with this fact is the general appearance of actors' hairs when they are simply seen in public. If you need proof, look at Pamela Anderson's candid shots in public. If you look closely, most of her hair is already frayed. The whole head of hair lacks volume, and seems to be dried-out beyond repair; which is probably true.

How to Style Hair Safely?

As a rule of thumb, never apply hair gels and similar styling agents when your hair is completely dry. The reason for this rule is that the hair will lose its natural chemistry if there's no moisture to balance and buffer the chemicals in the styling agents. That's why hair stylists often shampoo their clients first before using chemicals: it preserves the pH level and helps reduce the over-all damage to the hair.

Tips on Safely Blow-Drying Hair

If you require blow-drying on a daily basis because of the nature of your occupation (or preoccupation), you can still use it but you have to change a few things.

Most folks prefer to blow-dry until their hair is crisp (like when they woke up that morning). This is a very bad practice. Instead of waiting for your hair to dry to this degree, stop when your hair is already just pleasantly damp. Simply allow your hair to dry naturally.

As all women who have oily skin know, you need to be careful to choose the best makeup for oily skin to ensure you don't get any sort of acne breakouts.


There are a many cosmetic lines out there, but most of them are not designed for women with oily skin. If you have greasy skin, you are far more likely to suffer from blemish breakouts - something you definitely avoid.

Now the thing to realize here is that blemishes are caused by too much oil in the skin. Oil produced inside the hair follicles, called sebum, normally moves along the hair to the outside of the skin pore. But sometimes, the movement of sebum oil is blogged by other dried sebum, dirt, etc. The blockage causes the sebum to mix with dead skin cells, bacteria, and dirt. The result is a blackhead.

Quite often, that blackhead will turn into a pimple because the area around the blackhead is more prone to infection, probably due to higher levels of bacteria present there. This infection of the P. acnes bacteria causes pimple outbreaks.

So, as you see, it's important that you try to reduce the level of oil in your skin. Wearing a makeup not friendly to oily skin will trap all the oil underneath and cause breakouts. Make up for oil-prone skin should NEVER be oil-based. Oil-based makeup will clog up your pores and lead to the development of blackheads - if you have a lot of natural oil in your skin. You should also seek out natural makeup for oily skin that contains only natural ingredients. This ensures that you don't have any sort of harsh chemicals irritating your skin and causing acne breakouts.

Consider getting a special makeup for acne prone skin to ensure you don't have those nasty pimple breakouts occurring.

There are so many different types of coughs. Each type of cough is distinct and could help indicate what illness you have. Here we look at the major types of cough symptoms and some possible causes.


Is it a dry cough?

* It could be allergies.
* It may be a cold.
* Possibly the flu.
* It could be the beginning of bronchitis.


Is it a wet, productive cough?

* It could be pneumonia.
* Possibly bronchitis.
* It may be the flu.


Is it a wet, non-productive cough?

* Possibly bronchitis.
* It may be the flu.
* It could be a cold.


Is it a painful cough?

* It could be pneumonia.
* May be bronchitis.


Is the cough in a child and sounds like a seal bark?

* It may be croup.

Trampoline Pro Shop is a leading supplier of trampolines, trampoline pads, trampoline mats, trampoline springs, trampoline weather covers, and other trampoline parts and accessories. Our range of Trampoline safety pads include all different types of pads suited for the most economical buyer to our quality conscious buyers. The range of pads ranges over Ultra, Premium, Basic and Hedstrom Pads.


Our safety pads are made of high density, closed-cell foam that will absorb shocks, not water and will resist mildew and loss of shape. Backed up by low price guarantee, you could be certain that the safety, durability and value of these pads are the industry benchmark. All of our pads exceed ASTM standards. We offer trampoline pads in all three shapes – Round, Rectangular and Octagonal.

Trampoline Frame pads are available in various shapes and sizes as per the users demand. They are all covered by some sort of PVC covering to protect from UV rays. Almost all trampolines come with safety pads. Though, over a period of time they wear out and demand replacement - so when you shop for replacement pads don’t go for price alone instead look for safety features so that you and your family is protected from any harm.

Our frame pads cover the trampoline frame and springs with a 1-inch wide plank of thick closed cell foam which overlaps the edge of the trampoline mat. We offer a range of frame pads to suit every budget even though there is no compromise on quality. Some of the special features of our trampoline frame pads are:

Our frame pads contain the best quality highest density, shock absorbent, closed-cell foam which does not absorb water or lose shape.

As an added protection our frame pads contain anywhere between 8 to 24 sets of straps to attach to the trampoline to hold it in place while jumping and during high winds.

At Trampoline Pro Shop, we consider your family’s safety as our topmost priority. Our new range of ultra pads is a “must see” addition to the existing pads portfolio. When buying a new trampoline pad, make sure that you have the exact measurements of the old one, as well as the number of grommets or tabs that are used to attach it to the frame.

Our round safety pads are compatible with JumpKing, Hedstrom, NBF, Sky Bouncer, Bazoongi, Jump Pro, Bollinger and all other trampoline brands.

Vitamins and minerals are essential, in a very small amount; for healthy growth and development. They cannot be synthesized in the body. The body only utilizes them without breaking them down, which is the reason why they are only required in "small amounts".

Vitamins and nutrients are often regarded as wonder nutrients and are thus normally believed to be free from side effects.However vitamin overdose may cause discomfort and other potentially serious damage to the body.

Vitamins are usually separated into water-soluble (e.g., the B vitamins, vitamin C) and fat-soluble (e.g., vitamins A, D, E, K) groups.

Vitamins overdose of vitamin B and C are excreted in the body but fat-soluble vitamin overdose tend to accumulate and eventually cause poisoning when high levels of concentration in the body have been reached. Each vitamin also has specific symptoms associated with its vitamin overdose. The good news is that morbidity and mortality from pure vitamins overdose are rare. One study of acute or chronic vitamin overdoses, with more than 40,000 exposures, reported 1 death and 8 major adverse outcomes.

Vitamin A overdose can cause headache, nausea, diarrhea, dry itchy skin, hair loss and loss of appetite. Fatigue and irregular menstruation are common. In extreme this vitamin overdose there can be bone pain and enlargement of liver and spleen. High doses of beta carotene may turn the skin yellowish orange. Meanwhile, vitamin A overdose in pregnancy may lead to birth defects.

Vitamin D overdose may lead to calcium deposits in soft tissues, blood vessels walls and kidneys. In children this will cause growth retardation.Musculoskeletal effects include pain and tenderness, particularly in the long bones of the upper and lower extremities, which may be exacerbated by exercise; epiphyseal capping and premature epiphyseal closure, may occur in children. Neurological effects include blurred vision and frontal headache, craniotabes in children, or bulging fontanelle in infants.

Chronic vitamin D overdose effects include the above symptoms and constipation, anorexia, polydipsia, polyuria, backache, hyperlipidemia, and hypercalcemia followed by hypertension and cardiac arrhythmias. Vitamin E overdose causes nausea, headache, fatigue, easy bruising and bleeding muscle weakness, and creatinuria.Chronic vitamin E overdose effects include all of the above, suppression of other antioxidants, and increased risk of hemorrhagic stroke.

Vitamin K overdose typically associated with formula-fed infants or those receiving synthetic vitamin K-3 (menadione) injections. Because of its toxicity, menadione is no longer used for treatment of vitamin K deficiency. Effects may include jaundice in newborns, hemolytic anemia, and hyperbilirubinemia.

Most adults can obtain enough vitamins by eating a well-balanced diet. It has, however, become increasingly common for people to take vitamins at levels far greater than the recommended dietary allowance RDA.

Balanced amounts of each and every vitamin in the body should be properly followed, as an excessive in take of one vitamin can adversely affect the body's use of another vitamin even though the second vitamin is present in normal amounts.

The Washington Post’s web-site had an editorial today about the conflict (or lack thereof) inherent in being a Christian who practices yoga. Bishop Jakes, from Dallas, put together a straight-forward and competent, albeit bland, dissertation on the topic: As a Christian, yoga is okay if it’s used to bring you closer to God; if it’s used to bring you closer to the Hindu spirituality that traditionally underscores yoga, however, that’s wrong.

Whatever. This view may or may not be of interest to you. What I found fascinating, however, was one of the comments posted beneath the essay. One paragraph in particular amazed me:

“For example: my concept of mathamatical principles has been freed from the view of there being absolute truth. This is very liberating, trust me. No one can ever tell me I have a math problem wrong now…that’s their view, but my new truth allows for multiple answers to an equation. It’s really great stuff.”

I’d love to harp on the incorrect spelling of mathEmatical, but there’s a bigger issue to consider. You see, the author of this crap kernel is a dangerous idiot.

Reality exists. If you doubt this, hit your thumb with a hammer. Did it hurt? You see, reality has laws. You can hate these laws. You can dispute them. But they don’t care. They will still exist whether or not you acknowledge their existence. If you jump off a 20th story balcony, your body will accelerate at 32 feet per second. That’s not an opinion – it’s not open to debate. The writer above can’t arrive at a different answer – say, five feet per second – and land softly on the ground, unharmed.

I wonder how this writer would react if he purchased a one dollar apple with a 20 dollar bill and the store clerk only gave him 10 dollars back in change. Can’t you just picture the clerk’s reasoning? “But sir, you can’t tell me I have a math problem wrong – that’s just your view.”

What does this have to do with yoga? Plenty. Yoga can be a terrific way to relieve stress, find calm, and exercise your body. It’s hard to dispute that these are positive things. But when yoga becomes spirituality, undisciplined thinking can quickly take hold. For example, some yoga practitioners claim to be able to levitate. This is patently false. People cannot fly. Doubt me? Refer back to the balcony test I outlined above.

Often yoga is embraced as part of a larger mish-mash of spirituality and “new age” practices. This may include energy healing, belief in astrology, reincarnation, Eastern mysticism, et cetera. I’m not going to tell you what to believe, nor am I going to argue that any religion is superior to another. But as you encounter the various characters who sometimes gravitate towards this pot pourri of fantasy, I would encourage you to remember the dolt above: reality is not a matter of opinion.

Yes, what we think reality contains can sometimes be a matter of opinion. Scientists can disagree about the nature of something, and all the phenomena that exist in reality have not yet been documented. But reality IS, regardless of opinion – it doesn’t change to suit our whims. Gravity doesn’t disappear because you really want it to when you fall off a building.

And this is very important: All descriptions of reality are not equal. Some more closely adhere to reality than others, and we can prove that this is the case. A person who says 2 + 2 = 4 has described reality more accurately than a person who says 2 + 2 = 5. The proof? Let’s say there’s a four mile stretch of road that ends in a brick wall. If I say to the first person, “drive two miles, then two miles more, then stop,” that person will drive four miles and safely brake before the brick wall. If I say the same thing to the second person, he’ll still be driving full speed when he hits the brick wall.

Don’t believe things because they’re fun to believe, or because belief promises peace, enlightenment or everlasting life. These supposed benefits have absolutely nothing to do with the truth. Truth is independent of our wishes. So greet the claims of all spirituality – traditional, new age, mystical – with skepticism, and begin a true path to enlightenment: adhering more closely to truth and reality, and rejecting childish fantasies.

Two weeks ago, CHG posted a piece called Learning to Love Foods You Hate: a How-to Guide for Frugal Eaters. Essentially, it claimed that reconsidering loathed fruits and veggies will make you healthier and cost less money. Then, it gave several ideas on how to go about that mission.

Last week, Rachel and I decided to conduct an experiment to put our theories to the test. You met our testees, Linda (my sister) and Dustin (a friend / Comedy Nerd extraordinaire). They explained which foods they like (pasta), which they hate (almost all veggies), and then you guys gave tons of fantastic suggestions about how to feed them. They included:

* Juice: “Roasted cauliflower with parm cheese. … Or puree a veggie into some pasta sauce, or zucchini bread.”
* Kitchen Bitsch: ‘I do think that a lasagne or quiche could be a way to start. If all else fails, deep fry.”
* TC Byrd: “I'm definitely thinking a red sauce could be useful here.”
* Katie: “You can pretty much throw zucchini in no matter what you make. … The flavor is so mild and the texture so innocuous, it blends really well and is easy to hide!”
* Jen: “I have found soup is always good, especially if you serve it with some bread… Pureed foods (soup, dips, sauces, etc) might also avoid texture issues. (That's how I convinced my husband mushrooms weren't Satan's vegetable.)”

Thanks to your ideas, we decided on zucchini bread, zucchini soup, mashed potatoes with cauliflower, a red sauce with a pureed red bell pepper, and eggplant lasagna.

And last night, we conducted our experiment.

Here's how it went down: we served Dustin and Linda five separate courses. They didn’t know what was in them beforehand, and recorded their ratings (from 1 to 10) and impressions after each one. We also had two Control Group members (The Boyfriend and Dustin’s wife J) to ensure that the recipes were, in fact, palatable.

So ... was the food any good? Do Dustin and Linda now like vegetables? Did either of them throw anything at me? Read on to find out the results, along with the recipes, the principles we followed from LtLFYHaHGfFE, and everyone’s reaction to each dish...

DISH 1
Mom’s Zucchini Bread from All Recipes
Principle: Cook the best-reviewed recipe you can find featuring that food.

DUSTIN: 5 - Didn’t really taste like anything to me. It was sort of like not eating anything.

LINDA: 9 – It’s desserty! It tastes like Mom’s banana bread but less sweet. Yum! And, bread is good!

CONTROL GROUP: 9.5 & 8 – “sweet, cinnamony, light,” “yummy.”




DISH 2
Zucchini-Rosemary Soup from Epicurious
(changes: halved the olive oil)
Principle: Understand you don’t have to eat it the way your Ma (or Pa) prepared it.

DUSTIN: 3 – Aftertaste is kind of gross. Mostly garlic or oniony taste up top. Worse over time.

LINDA: 5 – Looks like snot. I can see the onions – no good. (I think she though that the bits of zucchini were scallions. - Kris) I like the croutons, though, and that makes me want to eat it.

CONTROL GROUP: 7 & 6 - “nice rosemary flavor,” “texture is not pleasant, leaves me wanting a substance I can taste and either slurp or chew.”

Should you cut coupons? How do you make a grocery budget? What is high fructose corn syrup? Is an organic cantaloupe better for you than a regular cantaloupe? Where do you find a farmer’s market?

Between the time, ethics, and effort involved, food shopping is inherently pretty complicated. Add nutrition and budget factors, and it becomes one of the most difficult regular chores anyone can undertake. Seriously, we’re not talking about vacuuming here. (No offense to all the professional vacuumers out there.)

But what if it was simpler? What if there were a few rules anyone could follow that would ease the load? What if buying inexpensive, good food was as intuitive as flipping your Hoover’s ON switch?

Look no further, my sweets.

Right here, right now (Van Hagar aside), are the five best actions you can take to accomplish those noble goals. Essentially, it’s this entire blog distilled into a handful of its most vital tenets; rules that should significantly impact the way you consider the supermarket.

RULE #1: Buy produce in-season.
Related article: Dr. Veg-love, or How I Learned to Stop Worrying and Love Seasonal Produce
Forget labels. Ignore manufacturer promises. Pay no attention to organics (for now, anyway). When you’re purchasing fruits and vegetables, the single most important step you can take is sticking to the appropriate season. Buy asparagus in early spring, peaches in late summer, and squash in fall and winter. The food will taste better, which will make you want it more. It will be substantially cheaper than buying out-of-season. And generally, it will have traveled less of a distance, easing the production’s impact on the environment.

RULE #2: Use the circular.
Related article: The Circular Game: Decoding Your Supermarket Weekly
For some, coupons are invaluable. When correctly applied, they can save billions on the food bill and fill a fridge with myriad good-for-you groceries. But I’m convinced, for the casual shopper, that adhering to the weekly circular is a more useful strategy. For one thing, it’s a less complicated process; you read the circular, you buy the food on sale. For another thing, loss leaders (the stuff on Page 1) usually offer significant savings over any coupon (or, when paired with them). Finally, you can plan your whole menu on what’s available that week. Speaking of that…

RULE #3: Make a plan.
Related article: Weekly Menu Planning for Singles, Couples, and Working People
Between a grocery list, a weekly menu, and a modest price book (though, you could even skip this part), you will have all the tools you need to both limit and optimize your food purchases. Seriously, there’s nothing like having a strategy: you waste less, buy exactly what you need, and (well, almost) never have to worry about what to eat at night. Calories are controlled, money is saved, everybody wins.

RULE #4: Cook.
Related article: Free Cooking Lessons (No, Seriously)
Granted, this is easier said than done, especially if you don’t know a sauté pan from Peter Pan. Still, it can’t be overstated: cooking at home is infinitely cheaper than eating out. We’re talking THOUSANDS of dollars a year, here. Plus, on the dietary side, you’re able to control portion size, as well as what goes into your food. Once you’re into the habit of using your kitchen, the whole endeavor becomes much easier, too. So really, it’s just a question of getting started.

RULE #5: Stock up on sales.
Related article: Pantry of the Gods
You love beans. You use them in everything, up to and including chili, curry dishes, and breakfast cereal. But you have a tendency to buy them last-minute at the bodega across the street, costing you a small fortune. STOP THE MADNESS. If you know you use an item regularly (beans, pasta, etc.), wait for sales and buy as much as you can reasonably store. Personally, I go through canned tomatoes like I go through socks, and they run about 40% less when I stock up ahead of time. Go forth and conquer.

BONUS RULE #6: Relax.
Related article: Relax, Frugal Eater: A Measured Approach to Lifestyle Changes
It’s hard enough making lasting changes in your expenditures and eat…eritures. (What? That’s a word.) Don’t sabotage yourself by going whole-hog. Allow for some leeway. Reward yourself. Relax. Have a glass of wine. It’ll make the transition much easier, and you won’t go completely tweak in the process.

And that’s it. Readers, what do you think? Did I miss something? What are your Top 5? Do tell.

These days, grocery shopping involves a lot of reading. Food is rarely content to just be, and instead, must include dozens of labels designating it as CAGE-FREE, HIGH IN ANTIOXIDANTS, or the dreaded ORGANIC. And even if you know your PASTURED from your HUMANELY-RAISED chickens, odds are you still need a PhD to decode most of the other language.

So, to make navigating your supermarket a tad easier, here are 26 food labels, defined and explained in terms understandable to humans. I have to be honest - 36 hours ago, I couldn't tell the difference between LOW-FAT, LITE and REDUCED-FAT. Now, I can. And I have this guide to consult when I forget.

Readers, if I made a mistake (or several hundred) lemme know and I will correct it.

ALL-NATURAL / NATURAL / 100% NATURAL
What it means: In regards to beef and poultry, NATURAL means the meat appears relatively close to its natural state, and often won’t have additives or preservatives. (Note: there’s no USDA regulation for this, however.) In regards to other foods, NATURAL and ALL-NATURAL mean nothing. Absolutely nothing.
What it really means: With the exception of meat, slapping NATURAL on a label is a marketing ploy. Everything essentially derives from nature, so there’s a ton of fudging that can be done. Don’t trust it, and read the ingredient breakdown before you buy any product.

ANTIOXIDANTS
What it means: I’m leaving this one up to Woman’s Day: “For a food to be labeled as containing antioxidants, the FDA requires that the nutrients have an established Recommended Daily Intakes (RDI) as well as scientifically recognized antioxidant activity.” What? I’m not sure. But it doesn’t matter, because …
What it really means: Actually, Woman's Day has this one covered, too: “Most products already contain antioxidants and manufacturers are simply beginning to call it out due to current food and health trends.”

CAGE-FREE
What it means: Egg-laying hens don’t live in cages.
What it really means: Very little. The poultry can walk around, but they can also be fed, raised, and slaughtered like any other chicken. There’s no official regulation for this term, as far as I can tell.

CERTIFIED
What it means: Congratulations! The USDA has acknowledged that your meat is actually meat.
What it really means: The USDA gave your meat a grade and a class, and certified that it hasn’t been replaced with Folger’s crystals.

ENRICHED / FORTIFIED (Added, Extra, Plus)
What it means: A nutrient (niacin, Vitamin C, etc.) has been added to your food. Now, compared to a standard, non-fortified food, it has at least 10% more of the Daily Value of that nutrient.
What it really means: It varies. A manufacturer can add a ton of Vitamin C to orange juice, and set you up for life. Or the same guy can slip a measly 10% thiamin into a piece of bread, and it barely makes a dent. Read the label to see you’re getting the amount you want.

FREE (Without, No, Zero, Skim)
What it means: FREE has hard and fast definitions set forth by the FDA. They are:
Calorie free: Less than 5 calories per serving.
Cholesterol free: Less than 2 mg cholesterol and 2 g or less saturated fat per serving.
Fat free: Less than 0.5 g of fat per serving.
Sodium/salt free: Less than 5 mg per serving.
Sugar free: Less than 0.5 g of sugars per serving. (See SUGAR-FREE entry as well.)
What it really means: You can be pretty confident that FREE foods lack what they say they do. But be careful. Often, fat-free and calorie-free products are some of the most chemical-laden items in the supermarket (not to mention awful for most cooking purposes).

FREE-RANGE
What it means: A term usually applied to chickens, FREE-RANGE means birds have access to an outside area. That’s it.
What it really means: This is a huge part of Omnivore’s Dilemma by Michael Pollan. Essentially, FREE-RANGE often means birds are raised on a massive factory farm, and given a tiny patch of lawn that they rarely, if ever, use. The FREE-RANGE label means virtually nothing, for eggs or roasters. Don’t buy it.

FRESH
What it means: Pretty much, FRESH food is raw food that’s never been frozen or warmed, and doesn’t have any preservatives.
What it really means: Hey! This is an actual thing! Who knew? A food labeled FRESH is regulated by the FDA, so you’re getting what you’re paying for. Nice.

GRAIN FED / GRASS FED
What it means: Grain is the primary diet of most cattle. It’s meant to produce fatter animals who grow and can be slaughtered much faster than nature allows. GRASS FED cows (while I’m not sure there’s an official designation) are generally raised entirely on pasture grass, and can’t be fed grain.
What it really means: While I’m led to believe GRASS FED cows taste better on a bun, I’m actually a little hazy on this one. Can anyone clarify? Is there a federal regulation for this term?

GUILT-FREE (Wholesome, Traditional)
What it means: Absolutely nothing.
What it really means: It’s a made-up word to make you want to buy a product. Ignore it entirely, and don’t forget to read nutrition breakdowns on the packaging. Boo.

HEALTHY
What it means: Simply, “A HEALTHY food must be low in fat and saturated fat and contain limited amounts of cholesterol and sodium. In addition, if it's a single-item food, it must provide at least 10 percent of one or more of vitamins A or C, iron, calcium, protein, or fiber.” Exemptions (and there are many) can be found here.
What it really means: Wow. As in the case with FRESH, I didn’t know this was an actual thing. I assumed it was a spurious claim made by food companies. But it’s actually very real, and leaves little open to interpretation. Nice work, FDA!

HIGH IN / GOOD SOURCE (Excellent for)
What it means: Something labeled GOOD SOURCE “means a single serving contains 10 to 19 percent of the Daily Value for a nutrient.” In regards to fiber, the food must have between 2.5 and 4.9 grams of it in every portion, but also has to be low in fat. A food labeled HIGH IN has at least 20% of the Daily Value of a nutrient.
What it really means: It is what it is. There’s little ambiguity here.

HORMONE-FREE
What it means: Nothing. The USDA says it can’t be proved.
What it really means: Pigs and chickens aren’t supposed to have hormones anyway, so be on the lookout there. For beef, it’s not possible to show hormones weren’t used, so the designation comes entirely from the manufacturer. You’re taking their word for it.

HUMANELY-RAISED
What it means: In regard to the chicken for which it’s meant, almost nothing. It’s not a federally regulated definition.
What it really means: While there’s some effort by smaller groups to get standards together, it’s not completely there yet. In the meantime, look for the Certified Humane label, which means the birds “were allowed to engage in natural behaviors,” had room to move around, had fresh water and a no-hormone/antibiotic diet, and were handled with care during their lives.

LEAN
What it means: In terms of beef, poultry, and fish, LEAN means the product has less than 10 grams of fat, fewer than 4 grams of saturated fat, and less than 95 milligrams of cholesterol per serving. EXTRA LEAN meats go even further than that.
What it really means: I did a lot of research on this a few months ago, and while serving sizes vary, a LEAN label is good news for dieters. Look for it, but be careful to check the sodium content while you’re at it.

LIGHT / LITE
What it means: There are two definitions: A) the food has 50% less fat than its regular equivalent, or B) the food has 33% less calories than its regular equivalent.
What it really means: The product may be a better choice than its full-fat or full-calorie version, but it’s not necessarily healthy. For example, Hellmann’s Light Mayonnaise has 4.5 grams of fat, which is 5.5 grams less than their plain ol’ mayo. But that’s per tablespoon, which, in the grand scheme of things, is still quite a lot of fat.

LOW (Little, Few, Contains a Small Amount of, Low Source of)
What it means: There are exact specifications for this label put forth by the FDA. The most common are:
Low-calorie: 40 calories or less per serving.
Low-cholesterol: 20 mg or less and 2 g or less of saturated fat per serving
Low-fat: 3 g or less per serving
Low-saturated fat: 1 g or less per serving
Low-sodium: 140 mg or less per serving
What it really means: Thanks to strict standards, the LOW is pretty cut-and-dry. Expect food products to adhere to these guidelines, but don’t expect something that’s LOW in fat to also be LOW in calories.

NO ADDED SUGAR
What it means: Manufacturers haven’t put any additional sugar into their product.
What it really means: There still may be artificial sweeteners or naturally-occurring sugars within the food. Certain fruits and dairy products don’t need extra sweetness because they’re born with it already.

NO ARTIFICIAL COLORS, FLAVORS OR PRESERVATIVES
What it means: Your food is made entirely from natural ingredients
What it really means: Well, it depends on your definition of “natural.” Is high fructose corn syrup natural? What about ammonium sulfate? If a product is enriched with more niacin, does that count? While this label points towards good things, a quick scan of the ingredient list will tell you everything you need to know.

NO TRANS FAT / TRANS FAT FREE
What it means: The food has less than 0.5 grams of trans fat per serving.
What it really means: While this is a relatively new label addition (and a good one since trans fat is very, very, very bad), it’s not quite an indicator of health. A food with NO TRANS FAT may still be high in both saturated and regular fat.

ORGANIC (100% Organic, Made with organic ingredients)
What it means: There are entire books written on the topic, but it boils down to this: 100% ORGANIC products consist entirely of organic ingredients. An item labeled ORGANIC has 95% organic ingredients. Something that’s MADE WITH ORGANIC INGREDIENTS means 70% must come from organic ingredients. Chickens and cows are different and much, much rarer.
What it really means: Hoo boy. Here we go. The word “organic” is thrown around with some regularity, but the USDA’s never certified that it’s any healthier than ol’ supermarket food. (For what it’s worth. The USDA isn’t exactly the Vatican.) The label doesn’t guarantee any humane treatment of animals, and regulation for fruits and vegetables vary. However, it seems like a general consensus that organic food tastes better, and may be better for you. Proceed with caution.

PASTURE-RAISED / PASTURED
What it means: This is a term used to describe chickens. As the USDA puts it, "Birds are raised outdoors using movable enclosures located on grass and fed an organic diet (without hormones or non-organic additives) and/or raised without antibiotics (drugs that are intended to prevent or treat animal illnesses).”
What it really means: Chickens and hens can eat what they’re supposed to naturally (as opposed to feed), and are given lots of space to move around. Their eggs tend to be healthier and more flavorful.

PERCENT FREE (ex: 97% Fat-Free)
What it means: Let’s let the FDA take this one, since they have the simplest explanation: “A product bearing this claim must be a low-fat or a fat-free product. In addition, the claim must accurately reflect the amount of fat present in 100 g of the food. Thus, if a food contains 2.5 g fat per 50 g, the claim must be ‘95 percent fat free.’”
What it really means: In general, this is a good thing, since the percentage label can only be placed on leaner foods.

REDUCED (Fewer, Less)
What it means: A food item has at least 25% less calories, fat, or a nutrient as compared to the reference food. For instance, if regular potato chips have 12 grams of fat per serving, reduced-fat potato chips can’t have more than 9 grams for the same size portion.
What it really means: This is a pretty cut-and-dry definition, but can be easily confused with the LIGHT/LITE label. Reduced foods are generally healthier than their unreduced counterparts, but are not necessarily LOW in fat, calories, or anything else. Read the nutrition facts to make sure you want what you’re buying.

SUGAR-FREE (also: Without Sugar, Zero Sugar, No Sugar, etc.)
What it means: There is no, or an immeasurably small, amount of sugar in the food (less than 0.5 g per serving).
What it really means: There is no, or an immeasurably small, amount of sugar in the food. However, there could be a sugar alcohol like sorbitol, and sugar-free doesn’t necessarily mean carbohydrate-free. Diabetics, take note.

WHOLE WHEAT
What it means: There is some amount of whole wheat in the food you are buying.
What it really means: A range of things, many of which can’t be derived from reading the words WHOLE WHEAT splashed across a logo. To ensure you’re buying a healthy product, look for something with 100% Whole Wheat, and make sure whole wheat flour is the first ingredient, and no other flours are present.

And that’s a wrap. Readers, there is a distinct possibility I’m off my rocker with some of these. Please discuss/point out errors in the comment section.

P.S. Here are my sources.

“‘All natural’ claim on food labels is often deceptive; foods harbor hidden MSG and other unnatural ingredients,” Natural News, 3/21/05
“Breaking news: USDA limits “grass fed” label to meat that actually is,” Ethicurean, 10/16/07
“Coping with Diabetes,” FDA, 9/95
“Deciphering Food Labels,” Kids’ Health
“Egg Labels: Reading Between the Lines,” Egg Industry
“FDA: Scale Back 'Whole Grain' Labels,” Web MD, 2/15/06
“Food Additives,” Healthy Eating Advisor
“The Food Label,” FDA, 7/03
Food Label News
“Food Label Terms Defined,” How Stuff Works
“Food Labeling; Nutrient Content Claims; Definition for ‘High Potency’ and Definition for ‘Antioxidant’ for Use in Nutrient Content Claims for Dietary Supplements and Conventional Foods,” FDA, 7/18/08
“Free-Range and Organic Meat, Eggs, and Dairy Products: Conning Consumers?” Peta Media Center
“Hormone-Free,” Consumer Reports Greener Choices
“Label Able: Certified Humane,” YumSugar, 4/3/07
“A Little 'Lite' Reading,” FDA
“Organic and Free Range Chicken – Better For My Health?” Healthcastle
“Reading Between the Food Label Lines,” Womans Day, 5/12/09
“Reading Food Labels,” Diabetes Files
“Reading food labels: Tips if you have diabetes,” Mayo Clinic, 5/18/07
“Some 'light' reading on food labels,” LA Times, 10/2/07
“Trans fats now listed on food labels,” American Heart Organization,
“The Truth about Food Labels,” Quality Health
“Understanding the Food Label,” Colorado State University
“What is a Cage-Free Egg?” About.com, 3/27/09
“What Is ‘Natural’ Food?” Slashfood, 2/23/09

Though it might seem intuitive, determining a recipe’s cost and nutritional value can get pretty complicated, pretty quickly. Ingredient prices can add up before you know it, and a combination of fats, meats, and cheeses will take a toll on your calorie count without even registering on your radar. And sometimes, even the most harmless-looking dishes, like All Recipes’ Greek Pasta Salad with Shrimp, Tomatoes, Zucchini, Peppers, and Feta, can run you $2 and 42 grams of fat per serving.

So, how can you tell if a dish is good for you, just by looking at it? How can you avoid the pitfalls of secretly fatty and financially unsound food? How can you err on the side of caution when it comes to cooking?

Look no further, sweet readers. We’ve got you covered. If your recipe source doesn’t give a nutritional breakdown and you’re unsure of the potential cost, these tips will help you decide whether the money/waistline expenditures are worth the trouble. If you have any suggestions, be sure to include them in the comment section.

DO choose your source wisely. Man, I love Paula Deen. Her food looks stupendous and she’s endlessly entertaining – like Yo Gabba Gabba if it was a charmingly cackley southern woman. That said, her concoctions might not be the best choice for those concerned about weight. If you know you’re looking for healthier recipes, sources like Everyday Food, Cooking Light, and Eating Well will generally be more helpful than the Neelys or the Two Fat Ladies. Likewise, reproducing a dish from Grant Achatz’s Alinea cookbook will probably run you a pretty penny compared to the average Cook’s Illustrated meal. Starting your search with a website, cookbook, or blog aimed at your requirements is half the battle.

DO check the number of servings. Once you have a recipe in mind, before you do anything else, check how many people it’s supposed to sate. Fourteen ounces of flank steak does little damage split among eight eaters, but can destroy diets if it’s meant only for two.

DO read the ingredient list carefully. After the serving size, the ingredients are the most important determinant of the cost and nutritional value of a recipe. Scan the rundown, look for a few keywords (many of which are listed below), and be extra aware of extravagant or difficult-to-find foods for your area, which will drive up the price.

DO consider recipes with one or two out-of-the-box ingredients. In small doses, odds are it/they won’t break the bank, and you can incorporate new flavors into your repertoire. Lemongrass? Meyer lemons? Lemon basil? Sure, why not?

DON’T dismiss a long list of ingredients outright. Lighter foods like Bon Appetit’s Turkey Chili with Beans frequently require multiple, inexpensive spices and flavorings to make up for the absence of fat. While their sheer number can seem pretty intimidating, don’t fret. Oftentimes, these foods can be found right in your pantry for minimal cost.

DO count the number of ingredients already in-house. Speaking about that pantry, recipes based on dry goods will usually be cheaper than ones requiring a trip to the supermarket. Look for meals that use rice, beans, pasta, and other staples as jump off points, and go from there.

DO opt for whole food ingredients. If it can be found in the outer aisles of your supermarket, it’s probably a good start to a meal. Fresh fruits, veggies, and lean meats give recipes more bang for the buck, and almost guarantee a healthier overall experience. Fewer preservatives and extra-excellent flavor are just bonuses.

DON’T choose recipes made from processed food. The less ingredients are handled by humans, the better. Why? Well, in general, heavily processed and pre-cut edibles are more expensive and worse for you than the aforementioned whole foods. Semi Homemade-style meals may be convenient, but when you’re sacrificing money, nutrition, and taste, is it worth it?

DO watch out for lots of meat and cheese. In moderation, neither of these is anything to fear. But prices and calories rise when a meal centers on multiple cups of frommage or large cuts of beef or pork. Instead, search for recipes where meat and cheese are add-ons instead of the main event. You’ll save all around.

DO calculate about 12 or 13 grams of fat per tablespoon of butter or oil. When doing a cursory scan of any recipe, I take extra care to check the total cooking fat. If there’s a lot, but it can be easily reduced (like in sautés), I keep going. If there’s a lot, but the amount is set in stone (as in some baking), I move along to the next dish.

DON’T rule out all fatty ingredients. Nuts, olives, avocados and certain oils aren’t low-fat foods, but they’re healthy ones because of the vitamins and minerals they offer. Relatively inexpensive and often pivotal to a dish’s overall flavor, they should be incorporated into any diet in moderation.

DO look for words like: baked, roasted, steamed, grilled, or sautéed. These cooking techniques tend to use less fat than others while still producing flavorful foods. Steaming and boiling are good keywords as well.

DON’T choose recipes with the words: fried, au gratin, cream sauce, bisque, bacon-wrapped, or lard. Each of these terms implies one thing: fat. If you’re serious about watching your weight, there are lighter recipes for certain dishes (Spaghetti Carbonara, etc.), but straight-up lobster bisque will do a number on your numbers.

Confusing? Maybe. Do-able? Definitely. With some practice, these rules will get easier to use. And in the end, you’ll have no problem telling the difference between the recipe you really want and the recipe you thought you wanted.

The U.S. Public Health Service ongoing study of the lifelong effect of health within the population of the United States had recorded the chances of heart disease developing among the different categories of people.


Epidemiological research is the study of circumstances that is causing the health and illness of populations. The research are able to determine groups of people in the high risk zone even before they showed any signs or symptoms.

The study have identified a group with the highest risk as being a male, with the age of over 35, a cigarette smoker, having a history of high blood pressure, maintaining a high levels of some types of blood fats and having a family history of cardiovascular complications.

To add to that list, some researchers have included the uncontrollable, hard-driving and extremely anxious personality as another risk factor. The bigger the amount of severity, the higher the person's total risk.

There are two fundamental categories for these warning signs. First are those that are not in the control of the individual such as sex, age and heredity. The second one are the ones that is controllable, avoidable or even can be eliminated.

It is among those within the second classification are what cardiologists term as "the triple threats".

"The triple threats" category consist of cigarette smoking, high blood pressure and high cholesterol level in the blood.

Whenever a smoker puffs a pack of cigarettes per day, their risk of getting a heart attack is about twice that of a non-smoker. What is worse if you smoke, living with hypertension and consume food with enormous amount of fats without any exercise at all, the risk that you put yourself in is five times more than the normal people.

Now if this risk criteria are causing heart's health to be in danger then what will improves its well-being and better the odds of being functioning long and well?

It is definitely obvious that giving up smoking and eating nutritious diet that is low in fats will help you. Nonetheless, the next best action that you can provide for your heart's sake is to supply it with what it needs naturally and if you had guessed consistent exercise sessions or a complete cardio interval training then you are right.

What we know about the heart is that it consists of a group of muscles and it is no different to the muscles of the arms and legs.

These limb muscles are strengthened and improved with regular exercise and it will no doubt boost the health of the heart muscles too.

Many prominent statistical studies since the World War II have assessed the dependency between physical exercise and cardiovascular disorders.

There is a famous survey which compared over 30,000 drivers and conductors of a few bus companies. The drivers who are mostly in a sedentary sitting position had a very much higher rate of heart disorders than the conductors. The conductors had the chance to roam around the buses and climbed stairs to get to the top level of a double decker buses.

Another fine experiments involving dogs with coronary arteries that are surgically narrowed to mimic a human arteriosclerosis can clarify the why and how behind those statistics.

Compared with inactive dogs, those that are allowed to exercise had a healthier blood flow.

A new development between the connections of the imperfect and almost normal blood vessels seems to be stimulated by the workout. This mean dogs that are exercised had a healthier blood supply provided to the muscle tissue of the heart.

Looking at the human heart, it reacted exactly in the same fashion to transport blood to the part that was ruined by the heart attack.

The heart uses a new tiny blood vessels for a process called collateral circulation so that it can go about healing the damaged heart muscle.

These latest branches on the arterial tress are able to appear a long before a heart attack. If the new structure can take over efficiently the function of the narrowed vessels then heart attack can be avoided.

Gathering all of this facts, what action can we take to avoid such predicaments?

In constructing these subsidiary pathways, some studies have found that moderate workout a few times a week is more efficient for the task than an intensely vigorous workout done two times that frequency.

More supporting researches concluded that there are proven connection between exercise and a healthy heart based from the data that shows the group that do not exercise had almost 50% higher risk of heart attack than the other control group of people. The cause of a third of that danger, according to the study, is due to sedentary lifestyle alone.

Thus by getting involved in cardio interval workout, you can be sure to achieve positive development not only on aspects that concerns your cardiovascular system but also on the overall condition of you health too.

In a nutshell, merely committing into this type of exercise can lessen the threats of heart attacks, allows the heart to perform efficiently, increase metabolism, improves the lung capacity and decrease stress.

Have no doubt that cardio interval training is the sensible way of actualizing a healthy heart, mind and body.

Have we discovered a cancer prevention vitamin? Are cancer prevention vitamins really possible? Is the cancer prevention vitamin here?

New studies show we just might have! Some forms of cancer may be preventable with the use of a cancer prevention vitamin. Hardly any family in the United States has NOT had a family member die because of cancer. This could change with the addition of this cancer prevention vitamin to our daily diets.

There are two studies that have been conducted using very sophisticated analysis which revealed that we are close to having a cancer prevention vitamin. Almost half of the cases of breast cancer and almost two thirds of colorectal cancer, in the United States, have been helped with what appears to be the cancer prevention vitamin, Vitamin D, (25-hydroxyvitamin D).

The data from the breast cancer study showed individuals with the highest blood levels of 25(OH)D HAD the lowest risk factors for cancer. Wouldn’t it be great if we could prevent most breast cancers? The researchers for this cancer prevention vitamin divided the data from two studies into five equal groups from the lowest blood levels of 25(H)D to the highest level of 25(OH)D. The data showing whether or not the individuals developed cancer was also included with these studies. This is strong evidence that we are closer to developing a cancer prevention vitamin for breast cancer.

The cancer prevention vitamin data from the colorectal study was an analysis of five studies relating to 25(OH)D with risk of colon cancer. All these studies involved subjects with a risk of colon cancer and explored the association of blood levels of 25(OH)D. The levels were then checked 25 years later for the development of colorectal cancer.

According to one of the doctors involved in the study of the cancer prevention vitamin stated, “We project a two-thirds reduction in incidence with serum levels … which corresponds to a daily intake of 2,000 IU of vitamin D3. This would be best achieved with a combination of diet, supplements and 10 to 15 minutes per day in the sun."

We have several sources of vitamin D3 (possibly THE cancer prevention vitamin) in our daily routine. We get vitamin D3 through exposure of the skin to sunlight, or ultraviolet B, our diet, and with nutritional supplements. (It is important to note here that the researchers underscored the importance of limiting sun exposure such that the skin does not change color (tan) or burn.) If you are sensitivity to sunlight, or you or a personal or family has a history of nonmelanoma skin cancer, any amount of extra sun exposure would be inadvisable. Therefore a cancer prevention vitamin may be taken in higher dose for those how have this sensitivity. That cancer prevention vitamin is easily available in some vitamin supplements.

Analysis of the colorectal cancer study had shown that in 2006 that a low dose of vitamin D (cancer prevention vitamin) didn’t protect against colorectal cancer within seven years of follow-up. However, the researchers wrote, the analysis did show that a higher dose (of cancer prevention vitamin) may reduce its incidence.

There is much confusion amongst the general public about how you can learn to dance. It seems that everyone wants to learn to dance. How many people when you ask them the things that they would like to learn one day mention dancing? From my experience pretty much everyone. But how many people go through the effort to learn?



There is a myth out there that all dancers were born with the gift of dancing. My take on that is this: all dancers were born with the gift of dancing, and we were all given that gift! There are those who seemed to just drop out of their mother's womb dancing. However don't let the tears well up if this is not you, there is a dancer in everyone and it is something that can be unearthed.

The baby dancing on arrival in the world is a good analogy. A baby probably won't be able to talk for the first few years of its life. Then the words come out one by one, then sentences, and then absurdities on arrival of the teenage years. If I told you that I knew a 5 year old who could talk, would your face transform into an expression of surprise? (I'm hoping you answered 'no').

You give a baby as long as it needs to learn to talk or walk because you know that it will learn. With dancing it is just the same, it may seem unnatural at first, but with a bit of practice you can dance pretty well. And it won't take you as long as it took you to learn to talk!

The transition from walking and moving about normally into dancing is not as huge as it is made up to be. It is a case of making certain simple movements gestures, linking them up in interesting ways and making it look good! Of course when it comes to learning routines and choreography, that's another skill in and of itself!

So what's the answer to the golden question? How do you learn to dance? Well there are many ways. You could learn by copying your favourite artists such as Janet Jackson, Usher or J.Lo and studying their music videos. In fact, this is the way famous MTV choreographer Wade Robson learnt to dance. If you are naturally a good dancer, this could be a good approach.

Another way you could learn is to make friends with people who are good dancers and either copy them or try and get them to show you how to do a few of their moves. This is great, especially if you spend a lot of time with these friends.

The easiest way you can learn to dance is to join a dance class. There will usually be at least a couple of these in your area, maybe even a dance studio offering a variety of different classes from different teachers. If you are not naturally a dancer, joining a dance class or series of classes is probably the best option for you. Even if you can dance and learnt on your own, there are still plenty of things you can learn from joining a dance class. If you are at all serious about dancing as a profession, you should DEFINITELY be going to classes unless you are privileged enough to be the son/ daughter of a talented dancer or have lots of great contacts/ dancer friends.

The good thing about dance classes is that they are usually grouped into rough ability levels so if you are a beginner you can find a class at your level until you get better. Even so, it can feel as if you are throwing yourself in at the deep end when you begin, but nonetheless, just like you did with the walking and talking, STICK AT IT. You will get better.

As you go to more and more classes, you will start to build up the pieces of the puzzle of that style and soon you'll be dancing more confidently. The important thing (and I'm not just copying someone's words) is that you enjoy yourself regardless of your standard. It may seem difficult to comprehend (or maybe not) but the people who get good are usually the people who enjoy their dancing the most, even when they did have 2 left feet! Of course, be self-aware where you need to improve and work at it, but by all means, ABSOLUTELY NOT do not beat yourself up. If you need help, concentrate on the music in class and try and enjoy that!

If I were to give out one piece of advice (this changes with time, but here's my favourite advice I'm dishing out at the moment), it would be...to go out and dance. Now you may be saying "but I can't dance." You know what you need to do then! Start trying to copy what you see in dance videos and find out about dance classes you can go to. And then go to the dance classes that interest you. And then get better. And better. And better still.

Kevin KS runs the Hip Dance Moves Courses. He teaches students funky moves that are ideal for all settings including discos, clubs or the street! In just 10 weeks he can transform a complete non-dancer into a confident dancer with the funkiest demeanour. Check his website www.hipdancemoves.com for more information and to grab your hands on his free 5 part mini-course on dancing.

Acne (acne vulgaris, common acne) is not just a problem for teenagers; it can affect people from ages 10 through 40. It is not unusual for women, in particular, to develop acne in their mid- to late-20s, even if they have not had breakouts in years (or ever). On the positive side, those few individuals who have acne into their 40s may well grow out of it. Acne can appear on the skin as any of the following:

* congested pores ("comedones"),

* whiteheads,


* blackheads,


* pimples ("zits"),


* pustules, or


* cysts (deep pimples, boils). The pus in pustules and cysts is sterile and does not actually contain infectious bacteria.

These blemishes occur wherever there are many oil (sebaceous) glands, mainly on the face, chest, and back.

You can do a lot to treat your acne using products available at a drugstore or cosmetic counter that do not require a prescription. However, for tougher cases of acne, you should consult a physician for treatment options.

Heart failure

When a large amount of heart muscle dies, the ability of the heart to pump blood to the rest of the body is diminished, and this can result in heart failure. The body retains fluid, and organs, for example, the kidneys, begin to fail.

Ventricular fibrillation

Injury to heart muscle also can lead to ventricular fibrillation. Ventricular fibrillation occurs when the normal, regular, electrical activation of heart muscle contraction is replaced by chaotic electrical activity that causes the heart to stop beating and pumping blood to the brain and other parts of the body. Permanent brain damage and death can occur unless the flow of blood to the brain is restored within five minutes.

Most of the deaths from heart attacks are caused by ventricular fibrillation of the heart that occurs before the victim of the heart attack can reach an emergency room. Those who reach the emergency room have an excellent prognosis; survival from a heart attack with modern treatment should exceed 90%. The 1% to 10% of heart attack victims who later die frequently had suffered major damage to the heart muscle initially or additional damage at a later time.

Deaths from ventricular fibrillation can be avoided by cardiopulmonary resuscitation (CPR) started within five minutes of the onset of ventricular fibrillation. CPR requires breathing for the victim and applying external compression to the chest to squeeze the heart and force it to pump blood. In 2008, the American Heart Association modified the mouth-to-mouth instruction of CPR, and recommends that chest compressions alone are effective if a bystander is reluctant to do mouth-to-mouth. When paramedics arrive, medications and/or an electrical shock (cardioversion) can be administered to convert ventricular fibrillation back to a normal heart rhythm and allow the heart to pump blood normally. Therefore, prompt CPR and a rapid response by paramedics can improve the chances of survival from a heart attack. In addition, many public venues now have automatic external defibrillators (AEDs) that provide the electrical shock needed to restore a normal heart rhythm even before the paramedics arrive. This greatly improves the chances of survival.

Atherosclerosis

Atherosclerosis is a gradual process by which plaques (collections) of cholesterol are deposited in the walls of arteries. Cholesterol plaques cause hardening of the arterial walls and narrowing of the inner channel (lumen) of the artery. Arteries that are narrowed by atherosclerosis cannot deliver enough blood to maintain normal function of the parts of the body they supply. For example, atherosclerosis of the arteries in the legs causes reduced blood flow to the legs. Reduced blood flow to the legs can lead to pain in the legs while walking or exercising, leg ulcers, or a delay in the healing of wounds to the legs. Atherosclerosis of the arteries that furnish blood to the brain can lead to vascular dementia (mental deterioration due to gradual death of brain tissue over many years) or stroke (sudden death of brain tissue).

In many people, atherosclerosis can remain silent (causing no symptoms or health problems) for years or decades. Atherosclerosis can begin as early as the teenage years, but symptoms or health problems usually do not arise until later in adulthood when the arterial narrowing becomes severe. Smoking cigarettes, high blood pressure, elevated cholesterol, and diabetes mellitus can accelerate atherosclerosis and lead to the earlier onset of symptoms and complications, particularly in those people who have a family history of early atherosclerosis.

Coronary atherosclerosis (or coronary artery disease) refers to the atherosclerosis that causes hardening and narrowing of the coronary arteries. Diseases caused by the reduced blood supply to the heart muscle from coronary atherosclerosis are called coronary heart diseases (CHD). Coronary heart diseases include heart attacks, sudden unexpected death, chest pain (angina), abnormal heart rhythms, and heart failure due to weakening of the heart muscle.

Atherosclerosis and angina pectoris

Angina pectoris (also referred to as angina) is chest pain or pressure that occurs when the blood and oxygen supply to the heart muscle cannot keep up with the needs of the muscle. When coronary arteries are narrowed by more than 50 to 70 percent, the arteries may not be able to increase the supply of blood to the heart muscle during exercise or other periods of high demand for oxygen. An insufficient supply of oxygen to the heart muscle causes angina. Angina that occurs with exercise or exertion is called exertional angina. In some patients, especially diabetics, the progressive decrease in blood flow to the heart may occur without any pain or with just shortness of breath or unusually early fatigue.

Exertional angina usually feels like a pressure, heaviness, squeezing, or aching across the chest. This pain may travel to the neck, jaw, arms, back, or even the teeth, and may be accompanied by shortness of breath, nausea, or a cold sweat. Exertional angina typically lasts from one to 15 minutes and is relieved by rest or by taking nitroglycerin by placing a tablet under the tongue. Both resting and nitroglycerin decrease the heart muscle's demand for oxygen, thus relieving angina. Exertional angina may be the first warning sign of advanced coronary artery disease. Chest pains that just last a few seconds rarely are due to coronary artery disease.

Angina also can occur at rest. Angina at rest more commonly indicates that a coronary artery has narrowed to such a critical degree that the heart is not receiving enough oxygen even at rest. Angina at rest infrequently may be due to spasm of a coronary artery (a condition called Prinzmetal's or variant angina). Unlike a heart attack, there is no permanent muscle damage with either exertional or rest angina.

Atherosclerosis and heart attack

Occasionally the surface of a cholesterol plaque in a coronary artery may rupture, and a blood clot forms on the surface of the plaque. The clot blocks the flow of blood through the artery and results in a heart attack (see picture below). The cause of rupture that leads to the formation of a clot is largely unknown, but contributing factors may include cigarette smoking or other nicotine exposure, elevated LDL cholesterol, elevated levels of blood catecholamines (adrenaline), high blood pressure, and other mechanical and biochemical forces.

Unlike exertional or rest angina, heart muscle dies during a heart attack and loss of the muscle is permanent, unless blood flow can be promptly restored, usually within one to six hours.

Heart Attack illustration - Myocardial Infarction

While heart attacks can occur at any time, more heart attacks occur between 4:00 A.M. and 10:00 A.M. because of the higher blood levels of adrenaline released from the adrenal glands during the morning hours. Increased adrenaline, as previously discussed, may contribute to rupture of cholesterol plaques.

Approximately 50% of patients who develop heart attacks have warning symptoms such as exertional angina or rest angina prior to their heart attacks, but these symptoms may be mild and discounted.

Approximately one million Americans suffer a heart attack each year. Four hundred thousand of them die as a result of their heart attack.


A heart attack (also known as a myocardial infarction) is the death of heart muscle from the sudden blockage of a coronary artery by a blood clot. Coronary arteries are blood vessels that supply the heart muscle with blood and oxygen. Blockage of a coronary artery deprives the heart muscle of blood and oxygen, causing injury to the heart muscle. Injury to the heart muscle causes chest pain and chest pressure sensation. If blood flow is not restored to the heart muscle within 20 to 40 minutes, irreversible death of the heart muscle will begin to occur. Muscle continues to die for six to eight hours at which time the heart attack usually is "complete." The dead heart muscle is eventually replaced by scar tissue.

Losing weight is about simple, common sense direction – and hope. A simple plan that works for you and hope that you can shed those layers and keep them off – not for the short sprint of a few weeks or months, but forever.

Losing weight is not about counting, measuring, fussing, starving, sneaking, or guilting. And it’s certainly not about depriving and proclaiming that you’re never going to eat your food faves ever, ever, ever again. Let’s get real – that’s not going to happen so why go there? Be reasonable with yourself.

Forget about what you’re going to “have to” give up. Think about what you “get to” add to your day. And that’s the first rule. Here are all three.

Rule 1: Add

Rule 2: Stop

Rule 3: Wiggle!

Sounds like a fun, new dance, doesn’t it? Add, Stop, And Wiggle! Well, a dance it is – especially when you wiggle into those pants calling to you from your closet.

Try these three rules on for that smaller size:

1. Add and fill up on the best-for-you foods first. The best-for-you foods: whole, fresh fruits and vegetables, whole grains, and beans.

- Breakfast: play around on with grazing on fruit all morning. Eat enough to fill you up – yes, more than one banana (if you don’t fill up on that morning pick-me-up and drop-me-down).

- Lunch: dive into a large green-leafy vegetable salad with 10 different vegetables (lettuce, spinach, sprouts, carrots, tomatoes, red or green cabbage, cucumbers, peppers, radishes, onions, broccoli, cauliflower, avocado…whatever you like). Eat enough to fill you up. Dressing: water-based with no oil, no dairy.

- Dinner: eat in order – first salad, second steamed vegetables, third a more filling vegetable, like potatoes, yams, or winter squash. Then add one of your old-time favorites if you still have a hankering for it. Tricky, huh? You’ll automatically eat less of those not-so-good-for-you foods that sabotage weight loss and those good feelings about that special person - you.

- Snacks: fruit, cut up vegetables, and raw, unsalted nuts and seeds.

- Beverages: water and homemade fruit and vegetable juices.

2. Stop eating when your brain says you’re full – before your stomach begs for mercy. Yes, tough to do, but it gets easier with awareness and practice. Remember, your garbage disposal is replaceable – you are not.

3. Wiggle! Give yourself wiggle room – we all need that. Follow the 80/20 Rule. 80% of the time, follow the three rules. 20% of the time, eat what you want. No biggie. Just be sure you don’t wiggle too much – it shows.

So there you have it – Add, Stop, and Wiggle your way to those pants and feeling good about you.

Is there more to it? Yes, but we have to start somewhere so why not start by playing to that catchy new tune of: Add, Stop, and Wiggle.

So today, load up on those fresh fruits for breakfast, great big salad for lunch, and veggies first for dinner, and wiggle your way into those pants.