Should You Really Have a Free Day On Your Diet Plan

A lot of dieters are getting ready for the busy summer travel season. Even though it’s still mostly winter in a lot of places, the signs of spring are right around the corner. What you ultimately have to do is make sure that you’re thinking completely of your goals. Does that mean that you have to be strict on your diet?

The truth that so many need to hear right here and right now is that you really don’t have to be as strict as you might think. The truth is that a cheat day is a good thing for the body on a lot of different levels…but there are some cautions that need to be followed here.

First and foremost, you want to make sure that you’re already consistent. If you’re only staying on your diet for one day out of the week, you have bigger issues than cheat days. On the other hand, if you’ve managed to stay in compliance week after week with no problems, adding in a free day could be a good thing.

Diet Plan

We like rewards for hard work. When we work hard all the time and don’t get anything out of the experience, we tend to get a little cranky. Your body works the same way — if you don’t reward it with anything, you’re going to be in for a troublesome time of things. You want to feel good about your choices. If your diet is way too restrictive, you’re not going to be able to stick with it for the long term.

On the other hand, if you focus on balance, you’ll end up with the body that you’ve always wanted. This is not something that’s too difficult to understand. Working hard with smart goals is the way to go.

Your cheat day should still be something that you track. The numbers might scare you, but don’t worry — it will balance itself out. One day of off plan eating isn’t going to ruin your diet. It’s supposed to be about having a good time as well.

Yet if you stay the course over time, you’re bound to get what you’re really looking for — the body of your dreams. Far too often people think that they’ll never achieve it unless they’re strict 100%. It just doesn’t work that way in most cases. Be good to yourself and remember why you wanted to lose weight in the first place.

Restorative Dentistry Procedures

About Restorative Dental Procedures

Restorative dental treatments is the process of fixing lost or damaged teeth, or infected gums or tissue. In essence, restorative dentistry treats anything that affects your smile. This type of dentistry repairs damage from accidents, poor dental health, or tooth alignment issues.

Restorative Dental procedures

There are various types of procedures the dentist can perform, depending on the type and the severity of the problem. Some procedures, such as placing a bridge, can be performed by a dentist in their office. Other treatments, such as implanting a bone graft in the jaw to hold a dental implant, may have to be performed by an oral surgeon. Your dentist will explain your treatment options and the treatment procedure when you consult with him about your dental problem.

healthy teeth

Dental Fillings

Dental fillings are seals made from metal alloy, resin, glass isomer, or porcelain. Dental fillings are placed after the dentist drills out or removes part of a decayed tooth. These dental fillings form a seal between the tooth and the mouth, which helps to protect the tooth and prevent additional decay.

Dental Crowns

If the tooth is very weak or if it is broken or chipped, the dentist may recommend that you have a dental crown placed over the tooth to cover the damage and protect the tooth. A crown is a cap that covers the tooth and extends to the gum line. Like fillings, crowns can be made from metal alloy, porcelains, or resin, among other materials.

Dental Implants

When you are missing a few teeth, your dentist may recommend that you have a dental implant placed to cover the lost tooth. A dental implant consists of a titanium post that acts as an artificial root, and a dental crown that serves as the artificial tooth. Dental implants have the benefit of being permanent and indistinguishable from your other teeth. In addition, they are very durable. Still, placing an implant may need several office visits and the whole procedure can take up to six months. Read the rest of this entry »

Preparing a Child for the arrival of a sibling

It is common knowledge that the arrival of a child into a household can bring with it great upheaval. It is well known that partners of new mothers can feel elements of separation anxiety as the mother spends increasingly more time with the newborn. Yet just as the father may feel an emotional shift occurring in family life, so will any existing children. This feeling can be more acute in a child who has no other younger siblings and has grown accustomed to being the sole recipient of attention from his/her parents.

This guide aims to provide some simple steps to help reduce the amount of separation anxiety felt by the older sibling as he/she adjusts to having a new little brother or sister in the family.

Before The Baby Is Born

Educating the older child for the arrival of a new sibling is essential in ensuring a smooth transition. This can help reduce separation anxiety even whilst the mother is still in hospital.

arrival of a sibling

It is best to inform the child about a new sibling just after the pregnancy is known. Encouraging them to ask questions and express their feelings of excitement or anxiety will show that you are attentive to their concerns and emotional needs. Also by making gradual changes in the home and explaining the mother’s physical changes is recommended well in advance of the birth. This will help to decrease feelings of resentment or jealousy.

Show the older child their own baby pictures and talk to them about what they were like as a baby. In particular, discuss baby care routines such as feeding, sleeping, crying and bathing. This will help prepare the sibling for the amount of time mother will be spending with the new baby.

Nearer to the expected arrival time of the baby, allow the older child to buy a gift for the new baby as well as a present for themselves – a keepsake is usually best. Read bedtime stories that incorporate the birth of a new family member. The local library is a good source of children’s books that feature families welcoming younger siblings into the home. You can find books geared towards children of any age. Read the rest of this entry »

Avoiding Back Pain at the Office

Do you sit at a desk all day? Does your back hurt? If so, you’re not alone. Back pain is the second most common work-related disability, with Americans spending over $50 billion a year on treatment. It’s also the second most common reason why people miss work (the first being the common cold).

Save your vacation time for when you’re actually on vacation, not when you’re dealing with chronic back pain. Here are a few easy tips to help you sit up straight and avoid back pain at work.

Keep Your Head Up

If you often find yourself hunching over your desk or squinting to read your coworker’s latest spreadsheet because the screen is too far away, you may need to readjust your workspace. Making sure you keep your head straight will help take the strain off your neck, which in turn helps take the strain off your back.

The key to having an ergonomically sound workspace is minimizing awkward movement as much as possible, especially since you’re probably going to be in the same position for a while.

back pain

Rearrange your workspace by:

  • Adjusting your desk to align with your elbows. Lowering or raising your arms too much can fatigue your shoulders, which will make your back work more. A good rule of thumb is keeping your desk at elbow height.
  • Placing your keyboard and mouse within arm’s reach. We don’t want you straining your shoulders to click on that link. Keeping your keyboard and mouse close will make it easier on your arms. Also, if you’re finding typing uncomfortable, think about investing in an ergonomic keyboard.
  • Repositioning your monitor to make sure the top of your screen is eye level. The key to a healthy back is making your workspace as comfortable as possible, so try to make sure your computer screen is at the right level.

Stay Grounded

How comfortable is your office chair? Do you find yourself moving around a lot, or are your feet firmly planted throughout the day? Make sure your feet are flat on the ground, and try not to cross your legs. Sitting cross-legged can actually put more pressure on your spine, and constantly lifting your feet off the ground can also aggravate your lower back.

It’s important to keep your feet flat and shoulder-width apart. Leaning too far forward or too far back can cause unwanted stress on your joints, so make sure you’re able to sit comfortably and that your spine has enough support.

Walk It Off

A study published in Huffington Post found that 65 percent of office workers eat lunch at their desk. While the study goes on to mention how your lunch habits have a dramatic impact on your day-to-day life, they fail to mention how sitting all day can affect your back.

Lunch breaks are good for both your physical and mental health, as eating at your desk has shown to decrease creativity and increase your stress levels. It’s also not good for your back.

It’s important to take constant breaks. I actually make it a habit to get up and walk around every hour or two. Getting up and stretching for at least 60 seconds every 2 hours can help relax your back muscles and loosen some of the tension you may have accumulated throughout the day.

Put Down the Phone

Believe it or not, how you talk on the phone can also contribute to back pain. A lot of people (including me) have a habit of placing the phone between their head and shoulder so they can use their hands while they talk. Unfortunately, this awkward phone placement can do a number on your neck, which can lead to lower back pain.

Instead of placing the phone between your neck and shoulders, use a headset. Think of it like this: if you know a call is going to last more than five minutes, use a headset or call them on speaker phone.

Making your office work area more conducive to easy accessibility will help decrease back pain in the office. In addition, make it a priority to take breaks and stretch when needed.

Author Bio:

Doug Johnson, PA | North American Spine

Doug Johnson helped create North American Spine and manages all medical staff, in addition to training physicians in proper AccuraScope procedure techniques.


Exercise More When You Stop Smoking

The plan to stop smoking will bring some interesting changes in your lifestyle. The routine of smoking has to be broken and breaking that routine opens up the possibilities to do things differently.

The extra energy from stopping smoking and the extra time you will have creates a new environment. Change is essential when you stop smoking and finding new interests will help break that habit.

Moving your furniture, rearranging your office space help. Give yourself a new look and feel to your home and workplace. Move your favourite smoking chair away from its usual position; swap the telephone on your desk to the other side. Regular habits of smokers are easily broken and these little changes help break those smoking habits.

Set yourself a new routine for your life. Join a gym and use it. All the time you spend during the day smoking will add to a good hour at the gym. Exercise is good and the extra energy you will have from not smoking will need to be utilised. Running or jogging will keep you fit and your new body will not crave the nicotine any longer. Start your day differently.

Exercise does not have to be strenuous. Either simple workouts, at home or a gym can be wholly beneficial when you stop smoking. Even simple exercises will help release that extra energy you now have.

Of course, creating a new regular exercise regime is not always easy. You developed a smoking habit though and creating and sticking to regular exercise is similar. Habit forming can be good for you. So many people find this an obstacle to a new life but once you start then it becomes easy to continue.

Use your old habits to form the new ones. Instead of smoking a cigarette, go for a short walk or do some stretching exercises for 10 minutes. Once you get started, you will really begin to reap the benefits of stopping smoking.

Keep it regular. Pick the time of day for yourself a stick with it. Do not let the routine slow down. If you join a gym then use it as often as you can. Make time for the gym and keep going.

Mornings are ideal for exercise. During the time of day when your body will be at its best, fully refreshed after a good night’s sleep. The evenings are usually worst. You may be tired after a day at work or have commitments for eating, children or socialising. Set aside the best time of day for your exercise and stick with it.

Exercise uses the body’s natural energy. It is not about making yourself tired. Exercise is the best way to wake yourself up. Blood is pumped around the body and after a good workout; you will find yourself ready to take on the day ahead. Refreshed and ready.

Exercise in the morning lets your plan for the day ahead. Use that time to think about what is ahead for you. Let your exercise routine affect the rest of the day’s activities.

If you are not used to regular exercise then any decent gym will have staff who can help or you can employ the services of a personal trainer. If you have never worked out before and need a start then ask. You may feel intimidated at a gym. Do not be. Most gyms will give you lessons on equipment and plan an exercise regime that is right for you. You will be taught on the safety aspects of gym equipment and helped into an exercise plan.

Swimming is one of the best ways to exercise. It is one of the few activities that can utilise the whole body, giving your arms and legs a good workout as well as improving your body’s suppleness.

Get up half an hour earlier and go for a swim or a jog, or even just a walk. Early mornings are fantastic, as any regular jogger will tell you. There is less traffic and less people around. It truly is a wonderful way to start the day.

Can You Really Have Too Much Acai Berry?

When it comes to a discussion of acai berry side effects, one of the most frequent concerns that people have is whether or not one can really have too much acai berry to begin with. After all, this is a natural plant that has numerous positive properties, including strong antioxidant properties that have been known to boost immune systems.

However, not everyone can handle acai berry products and it is possible to even have too much acai berry. The reason is because every aspect of the body exists in balance with another aspect. By ingesting too much acai berry, you invite numerous acai berry side effects to invade the system by throwing things off balance.

There is naturally some debate over what level does one have to exceed in order to experience acai berry side effects, but unfortunately this level will vary from person to person. In addition, the state of one’s health also adds multiple variations that need to be accounted for as well. For example, someone who is in the best shape of their life can handle more acai berry supplement than someone who is younger and may have some immune system problems to sort out.

acai berry side effects

Keep in mind that many of the acai berry products available online are actually acai berries blended with other ingredients, which means that if you increase your intake of these products, you may experience acai berry side effects mixed in with side effects from the other materials. For example, caffeine is often added to help boost energy levels through the day, but too much caffeine can lead to jittery feelings and a racing heartbeat. The best way to avoid acai berry side effects is to make sure that you actually read the instructions and labeling that comes with every acai berry product you purchase and avoid taking more than what is directed. After all, a lot of research goes into acai berry product formulation, and going over the recommended dosage just isn’t safe. It’s better to deal with a slightly ineffective product than end up in severe pain from taking too much product at one time.

Overall, it truly is possible to have too much acai berry and end up dealing with acai berry side effects. However, if you pay close attention to the instructions that come with acai berry products, you should have no problem avoiding pain and discomfort.

The Truth About Acai Berry Side Effects

If you’re interested in the current wave of acai berry products, you are definitely not alone at all. The massive popularity of acai berry products is due to the promise of increased energy and weight loss assistance that they provide. There’s nothing wrong with getting a little help if your goal is to lose weight or just to have more energy throughout the day. However, there are things you need to know about acai berry side effects in order to make the most informed purchasing decisions possible.

Indeed, the truth about acai berry side effects is that they are indeed real, contrary to popular belief. Many people believe that acai berry side effects aren’t real because acai berry plants are not prescription medication. However, it is not only prescription medication that has side effects on the body. Any substance that we put into our bodies can have side effects, and acai berry side effects are present in both products with acai berry extract as the primary ingredient, as well as supplements where acai berry is just one of the many ingredients in the blend.

acai berry side effects

The problem with acai berry side effects is that they vary from person to person, making it virtually impossible to pinpoint the exact amount that will cause acai berry side effects that are undesirable. However, one of the major ways that acai berry side effects occur is due to introducing too much acai berry into the body at one time. Remember that all of these products go through a lot of research and testing before being released to the public, which means that it’s not good to exceed the recommended dosage the product instructions you to take. Now, if you find that the recommended dosage is causing acai berry side effects, you can always cut the dosage in half to see if the problem goes away.

Overall, acai berry side effects are definitely real. However, they don’t have to ruin your experience at all. If you choose carefully and monitor your body, you will still be able to get the good health that you deserve!

Changes to Individual Health Insurance Plans under ObamaCare

ObamaCare, or the Affordable Care Act, which was passed in 2010, was intended to give Americans equal access to health coverage and provide them with more control over their health care choices. ObamaCare overhauled the health care system and provided enhanced security for the millions of Individuals with pre-existing conditions and other issues that made finding affordable, high-quality insurance difficult or even impossible. One of the promises made was that those who liked their health insurance plans would be able to keep them. This includes individual health coverage policies. Insurance providers and employers would be granted the support needed to continue offering the same policies they always have. They will also be provided with a competitive health coverage marketplace: the state or federal insurance exchanges.

Being allowed to keep their personal health coverage policies minimizes the risk of coverage disruptions and enhances the competitive marketplace. ObamaCare has always been focused on a patient-centered system. All health insurance policies will be obliged to offer a certain minimum level of coverage, but those that existed before the Affordable Care Act was signed into law will have the option to be grandfathered in as long as they make only routine changes. Any significant cut to benefits or increased costs for consumers will result in a loss in grandfather status and requirements to comply with the new laws.

As of 2010, all personal plans should provide their subscribers with certain benefits and levels of coverage, regardless of whether the policy is grandfathered or not. The policy must not have lifetime coverage limits or rescind coverage when there is a major or chronic illness unless there is evidence of deliberate fraud or misrepresentation. Also, young adults may stay on their parents’ policies until they are 26, regardless of their marital or educational status.

New policies, or plans that are not grandfathered, will have additional protections for their subscribers. They will be required to cover recommended preventative health care services without requiring out-of-pocket expenses, and they must guarantee access to some specialists, such as pediatricians. Some plans will be exempt from the requirements, such as dental plans, retiree-only plans and Medi-gap plans.

An estimated 17 million Americans are currently in the personal health insurance market, and another 30 million are currently uninsured. The ObamaCare individual health insurance mandate will likely affect a large percentage of these individuals, increasing access to preventative services, improving access for those with pre-existing conditions and lowering health care costs across the board. The insurance exchanges slated to open in 2014 are intended to offer individuals and small businesses a variety of health coverage plans at competitive rates.

How can computers damage your eyesight?

Most Brits use computers on a daily basis, whether for work purposes, to play games or chat with friends. While PCs are great for helping us stay connected and are a crucial part of office life, staring at a screen for too long can have severe short-term effects on eyesight and over time significantly impair our eye health.


This condition is a branch of repetitive strain injury that usually occurs when people position their computer screen incorrectly.

Eyestrain is caused by glare, which often results from screens being too dark or too bright and tires out the eye muscles as we struggle to make out text or images. Direct glare is when the sun shines directly in a person’s eyes and damages them, while indirect glare is when light reflecting off surfaces reaches the eyes.


One way to alleviate symptoms of eyestrain is to make sure the top of your computer monitor is no higher than eye level, so your eyes do not have to work too hard when viewing the screen. You may also want to tilt the monitor back slightly – between ten and 15 degrees – so you do not receive glare from any ceiling lights.

Dry eye syndrome

Anyone who spends a considerable amount of time each day looking at a computer is at risk of developing dry eye syndrome, a condition that occurs when the eyes become inflamed.

This is due to a lack of tears being produced, or tears evaporating too quickly, which in turn is caused by a blockage of the oil secreting glands, resulting in great discomfort for the sufferer. Among the most common symptoms are dry or sore eyes, the feeling of having something in your eye, a burning sensation, watering or blurred vision.

One way of preventing your eyes from drying out is by blinking frequently, as this washes them out in naturally therapeutic liquids. You should also adjust your laptop or computer in such a way that you are not staring or straining your eyes too much.

Computer vision syndrome

According to the National Institute of Occupational Safety and Health, around 90 per cent of individuals who spend at least three hours a day at a PC suffer from computer vision syndrome (CVS).

Symptoms of the condition are similar to that of eyestrain and can also include blurred or double vision, irritated eyes, dizziness and trouble refocusing your eyes. Read the rest of this entry »

Rules of The Stomach

During the average lifetime you can expect to eat 90,000 pounds of food and drink some 55,000 litres of fluid which all has to be processed by the digestive system. Apart from water and salts anything ingested has to broken down into small particles which can be used by the body. The body does this in two ways. There is mechanical digestion that involves the physical act of chewing the food in the mouth and the churning movements of the stomach. The second is chemical digestion in which the food is mixed with various acids and digestive enzymes that are released into the digestive system from the mouth, stomach, small intestine, liver and pancreas.

Unfortunately when digestion is not efficient, food is not completely broken down as it should be and can result in health problems, allergies and intolerances, digestive disorders and nutritional imbalance resulting in lack of energy and vitality. There are some simple measures and guidelines that you can use to optimise your ability to digest foods efficiently.

digestive system

  • Looking and smelling food for a minute before eating will stimulate the digestive glands to produce digestive enzymes.
  • Eat small to medium pieces of food and chew them well before swallowing. Good chewing will break the food down efficiently so that the digestive enzymes have plenty of surface area to work on. Do not overfill the mouth.
  • Avoid drinking alcohol, coffee, milk and fruit juice with meals. Drink up to one glass only of other fluids with a meal to avoid over diluting digestive enzymes.
  • Do not rush eating or eat on the go. It is important to relax, sit up and give the digestive system time and space to do it’s job. Dr. Angelo Cuzalina says taking your time will also help you eat smaller and healthier portions.
  • After eating try to relax for at least 20 minutes.
  • Small frequent meals are better than one or two large meals daily.
  • Try to eat wholesome natural foods and avoid fried, refined, processed or overcooked foods.
  • Many fruits and vegetables contain their own enzymes which are destroyed by cooking so eat some raw fruit and veg or lightly steam foods.
  • Enzymes require a good supply of vitamins and minerals so where necessary supplement. In some cases a health practitioner may suggest taking digestive enzyme supplements for a few months which may allow your body to absorb more nutrients and improve the quantity and quality of your own digestive enzymes.

Stress has a major detrimental effect on your ability to digest food. When we are under constant stress blood is shunted away from the digestive tract and this leads to a slowing of the digestive process. This can result in indigestion, bloating, wind, constipation and pain for example. Stress can also increase the production of digestive acids in the stomach that may be a contributory factor in stomach ulcers, indigestion and reflux (heartburn). Chronic long-term stress has been implicated in such serious disorders of the digestive system as colitis and IBS. Lowering your stress levels may therefore be the best thing you will ever do for your digestive system.