• The Grunter – this person is really into the workout. He/she believes that moaning and groaning are calorie-burning activities. Though he/she probably doesn’t know it, the scary sounds being produced probably irritate at least half of the gym.

• The Happy-Go-Lucky – This person illustrates no method to his/her madness. He’ll hop into whatever machine catches his fancy, but because he’s so happy and content, he reaches a plateau on his workout and does not really progress. Instead of shocking his muscles, he babies them. A year ago, he was lifting 75 pounds, today, he’s still at 75 pounds.

• The Copy Cat – this person won’t spend a penny more on a certified trainer. Instead, he/she will pick out someone whose body he admires and imitate a routine. If the other person cross trains, then that’s what he/she’ll do.

and now the worst kind…

• The Socializer – often (but not always) a male, this person’s eyes get the most exercise because he/she is constantly on the lookout for “chicks” or “hunks” that can be hit on or smiled at, in the hopes that there might be some dialogue later. Of course, since this person is so busy socializing, he/she often only works out when someone is watching; which can mean that an extra rep can be missed, or a particular exercise activity completely forgotten.
Now, of course, it’s not a crime to want to find a friend in
the gym; perhaps even hoping that it could lead to a meaningful relationship. Why not? But it’s important to realize that the gym exists to serve your physical body; and sometimes that can be lost in the “window shopping” for potential dates.

Remember: focus on your workout, and improve your health through exercise and good nutrition. And who knows, if you meet Mr. or Mrs. Right along the way, then you’ll have something in common that can anchor your wonderful, long-term relationship: health!

Sound familiar? We can change the details as often as we like, but the underlying story remains the same. Each year, millions of women put their own health at risk in order to care for their families. Now that most families must have dual incomes, juggling family commitments with a full or part-time job is also leading many women down Margaret’s well-traveled path of motherly despair.

So the big question is: how does stay healthy while raising kids? There are two situations here with two separate solutions.

Working Mothers

These suggestions may need generous helpings of discipline and will power, but in the long term, the benefits profoundly outweigh the inconveniences. Truly: you’ve put up with numerous inconveniences before, this is just another one you can handle.

Getting kids ready for school and facing the corporate honchos throughout the day can seem like exercise in itself; but it really isn’t. This is where you can incorporate exercise into your hectic schedule. One good way is to stretch the day by a couple of hours. So instead of waking up at 6:30 to wake up the kids, consider getting up at 5:30 to do your workout in the basement of your home, or in your neighborhood gym? .

Now what about lunch? Instead of paying bills, making personal appointments, or hurrying off to the post office during the lunch hour, go to the office gym (lucky if your employer has one), or go for a walk. Many times, the clear-headedness that comes from a brisk noon walk can make your afternoon extraordinarily more efficient; you’ll do more with less effort, and find that you’re taking work home (both literally and emotionally!) less frequently.

After dinner, when the kids are doing homework (hopefully…), take another walk or do some other exercise that you enjoy. Some working mothers make nice deals with their partners/husbands that allow for a night or two “off” each week. Joining a fitness club or a team sport can be both physically rewarding and enjoyable, too. And if you can’t bring in your partner to help, consider doing something recreational with the kids. Grab a basketball, football, or soccer ball and head out to the park. You’ll be creating memories that last a lifetime, and the whole family will be getting more fit.

Mothers not Working

Try (I know it’s hard!) to set aside 1-2 hours of alone time where you can exercise and not think about the kids. If you can’t leave the house, then purchasing a workout tape or going for a walk around the block/in the park can be quite magical (and fitful!).

Vary Your Workouts

Varying your workouts will help you stay with your program. On those days you’re not feeling too energetic, yoga, stretching, and flexibility exercises will work wonders during those low-energy days.

Louis Pasteur examined garlic’s use as an antibacterial back in the nineteenth century and showed how it killed bacteria under laboratory conditions. Numerous modern studies confirm that garlic has definite antibiotic properties and is effective against many bacteria, fungi and viruses.

Benefits of garlic are:

Natural Antibiotic – Garlic’s most powerful medicinal effects are when it is eaten raw and crushed. The allicin within the garlic is lost when cooked which reduces its effectiveness. Cooked garlic is a less powerful antibiotic but it is still a benefit to the cardiovascular system.

Helps fight the common cold.

Antioxidant.

Reduces risk of cancer. Garlic is a natural source of selenium which has shown to have anti-tumor properties. Garlic eaters get less cancer than non-garlic eaters.

Fights infection.

Reduces cholesterol – Evidence is not conclusive but it has helped some people. If your doctor doesn’t object increasing your intact of garlic shouldn’t hurt.

Garlic can be taken in pill form, but fresh garlic provides the greatest benefits. Organically grown garlic tends to have higher sulpher content, a stronger taste and more medicinal value.

Don’t overdue your garlic consumption it can irritate the digestive track. And a few people may be allergic. Symptoms of an allergic reaction are skin rash, temperature and headache.

The many benefits of eating garlic convince me that, garlic should be a part of everyone’s healthy lifestyle.

In long…studies have shown that while nutrition is one of the most basic concepts to understand, many people continue to struggle with the essential wisdom of good nutrition. Why is this?

Because, largely, eating is one of life’s greatest pleasures. Food, however, must be thought of not only as a source of pleasure, but also as fuel for the body. This concept of fuel for the body – not the artificial or diluted version – is what we need to keep in mind when we think of nutrition. The body needs fuel to function, and the body needs the proper nutrients.

Nutrition Basics

The foods that we eat must provide adequate amounts of five classes of nutrients:

1. carbohydrates (starches and sugars)

2. proteins

3. fats

4. water

5. minerals and vitamins

Each of the above nutrients performs a particular function for the body: For example:

• carbohydrates for energy
• fats become part of cell membranes and transport substances such as vitamins
• minerals help in the functioning of blood production, respiration and bone and tooth formation

Good nutrition is built on balanced meals, moderation and variety. The last element is key! By putting variety in our food choices, we give our bodies sufficient amounts of vitamins and minerals. So while we all know that broccoli is healthy, we shouldn’t eat it exclusively at the cost of eating other dark, leafy vegetables such as green peppers and zucchini.

How to Eat Healthy

If you aren’t sure if you’re eating the nutrients that you need, your first step should be to review the US government’s revised food pyramid. The “MyPyramid” model is an interactive tool that can be personalized, depending on age, sex and level of physical activity. It provides dietary guidelines and was “built” by many experts coming from as many health fields as possible. Because a pyramid has a wide base and a narrow top, the US Department of Agriculture put the foods we need most in the larger base.

You may want to compare the USDA’s pyramid with the Healthy Eating Pyramid of the Harvard School of Public Health, which doesn’t deviate significantly from the government’s version. It has daily exercise and weight control also at the lowest base. Moving up the pyramid, one finds whole grain foods (which says must be consumed at most meals), plant oils (including olive, canola, soy, corn, sunflower and vegetable). Vegetables come next, followed by nuts and, then fish and poultry and eggs, and then dairy or calcium supplements. At the top of the pyramid are red meats and butter, which the Harvard School of Public Health says must be eaten sparingly.

Monitor your Vitamin Intake

In addition to the food pyramid, another way to help ensure optimal dietary health by referring nutritional guides that provide the nutrient (vitamin and mineral) amounts in any given food. One guide, for example, contains a matrix of vitamins with the following data: the vitamin, its scientific name, good food sources of that vitamin, recommended nutrients intake, toxic dose, symptoms of toxicity, and signs of deficiency.

Talk to an Expert

Many people are more comfortable when they seek the advice of a nutritionist or other qualified expert. This is one way of finding out whether you’re nutrient deficient, especially when you have no time to do your own homework. Just make sure you check out the nutritionist’s credentials. And remember: a second opinion is always advised if your doctor or other healthcare expert recommends something that strikes you as unnecessary or radical.

Cosmetic dentistry encompasses several different procedures which we will investigate. You may even have some of these procedures in your mouth right now. . .in fact the odds are that you have had some type of cosmetic dental procedure in your lifetime.

It’s important to meet with your dentist for an initial examination to determine if you are a candidate for cosmetic dental work. Your teeth must be in good condition before any cosmetic work is undertaken. If any type of dental disease is present, your dentist will explain what needs to be accomplished before proceeding with cosmetic work.

Once that is determined the dentist will explain the various cosmetic options available that are suitable for your needs, whether it be braces, bridges, bonding, veneers, bleaching and so on.

Whitening is one of the primary reasons that people consider cosmetic procedures. But, it’s important to realize that often whiteners alone may not help. In fact, studies by the American Dental Association have shown that teeth with a yellowish tone will whiten well with a bleaching process whereas teeth that are brownish may not bleach well and grayish teeth may not bleach well at all. If you have had other cosmetic processes done and then decide to try whitening, you could end up with a very undesirable effect of not having all your teeth uniform in color. It’s important to follow the advice of your dentist and not be swayed by advertising or how your best friends’ work turned out!

Let’s explore the cosmetic options:

Braces.
While you may have worn braces as a child, braces are now a treatment option for adults as well although realignment may take longer for an adult. In some cases an adult will require more than just an orthodontic procedure. Braces are the recommended treatment to correct an orthodontic problem called malocclusion or “bad bite.” A few of the causes of the bad bite are extra, missing or crowded teeth. This condition is usually inherited although some may be caused by accident or other means. Having a tooth knocked out and chronic thumb or finger sucking may contribute to a bad bite.

Before treatment can begin, a thorough history is necessary for the dentist to render a proper prognosis. The dentist may take numerous xrays, plaster molds and photos of your face and teeth before determining whether orthodontics is an appropriate method to apply to your individual situation.

If the dentist determines that your treatment requires mechanical appliances, the information gathered in his preliminary examination will help to create your custom appliance(s). There are many different types of appliances and the best recourse is the one created specifically for you.
Once created and put in place, the appliances will require periodic adjustments. The dentist needs to monitor the progress frequently in order to assure that the teeth are shifting in position accurately. Finally, once the appliances have done their work, they will be replaced by a “retainer.” The retainer will stay in place so that the newly aligned teeth will remain in their proper location.

One of the first questions from patients is usually, “how long will I have to wear this?” This not a “one size fits all” situation as the time varies from patient to patient. It will take as long as it takes and greatly depends on patient cooperation. Average time for orthodontic treatment is around 24 months with adult treatments requiring just a bit longer. Other factors apply, of course, such as how severe the bad bite, overall gum and tooth health not to mention how well the patient cooperates with the procedure. Most people who have worn braces report years later that it was well worth it!

Bridges.
Sometimes permanent teeth need to be replaced. Teeth can be lost through dental decay, knocked out in accidents or, in some rare cases, never grow in the first place. When this occurs a cosmetic process is used to fill in the blank space with one or more teeth. The dentist will create what is known as a “bridge.” Just as the name implies, it entails creating an appliance that will place a tooth precisely where it needs to be. This is considered a cosmetic process even though sometimes the bridge is more functional, for instance in the molar area. The bridge also helps maintain the integrity of the bones.

There are three types of bridges that your dentist might use depending on your circumstances. They come in porcelain, alloys or a combination of both.

Fixed partial bridge. This appliance is used to “fill the gap” created by a missing tooth or teeth, is considered permanent and bonds directly to the surrounding teeth for support.

Removable bridge. This bridge is the same as the fixed partial bridge with the exception that you can remove it.

Implant bridge. Implants are the most recent choice in the family of bridges. Implant bridges are permanently affixed to the jaw. Simplistically, a hole is drilled into the jaw below the gum line where a prosthetic tooth is embedded directly into the bone. The gums will then grow back around the “root” of the artificial tooth and voila’ out pops a brand new smile. Even though they are expensive, many people have voiced their approval of the procedure. This is especially true of more mature patients who may suffer from long term, ill fitting dentures. The implant bridge is the closest to natural teeth that a patient can ask for. They are a far cry from the wooden dentures worn by George Washington in 1776!

Crowns.
Many people who have discolored teeth opt to use a “crown” as a remedy. Just as the name applies, this is a prosthetic device that covers the tooth. Sometimes a tooth may have a large filling and there is very little tooth left to support the filling. This would be an effective treatment for that situation. They are often used in conjunction with the dental implants we discussed above. A crown makes your tooth stronger as well as prettier!

Bonding.
Bonding is a cosmetic treatment for teeth that involves placing tooth colored bonding material directly to the surface of the tooth using resin. First the tooth is prepared by slightly etching the enamel. This is done in order to give the bonding material “mechanical retention” allowing the bonding material to adhere to the tooth properly. Then the bonding material is applied, shaped and sculpted. A ultraviolet “laser” light is used to harden the resin material. When the process is complete the tooth is polished to a high shine.

Bonding is also used now for “fillings.” In fact, it is favored over the old silver (amalgam) fillings because the bonding resin can be matched to the rest of your tooth color. The downside to bonding, is the expense. Bonding is more expensive to silver. The bonding material is also porous making it a poor choice for smokers as it will yellow.

This is considered a permanent procedure because of removing small amounts of the natural tooth enamel.

Enamel shaping.
This process is often done in conjunction with bonding. The enamel is sometimes removed or reshaped. Shaping allows the dentist to sculpt chipped, cracked or broken teeth using bonding material as discussed above. In both procedures the catalyst is usually done with a laser light which insures that the material is securely merged with the natural tooth material.

Veneers.
You may have heard the term “veneer” in conjunction with wood working. The process for cosmetic dental applications is much the same. Very thin covers are custom created for each individual tooth. They fit the front side of the tooth and are another option to bonding or shaping. The same basic process is used to attach the veneers to the teeth. Veneers are very popular because they are so thin and somewhat resistant to staining.

There are two different options for veneers. Porcelain, or “indirect” veneers are handcrafted in a laboratory especially to fit your teeth. They are expensive but are said to last from 10 to 15 years. Composite, or “direct” veneers are enamel which is bonded directly to the tooth are significantly less expensive but their “shelf life” is only 5 to 7 years. If you have Almost translucent they can literally breath new life into damaged or discolored teeth.

Bleaching.
This process involves the application of a rubber shield or a gel to your gums before work commences. This is necessary in order to prevent harm to the soft tissue. Bleaching material is then applied, sometimes using a laser light to enhance the procedure. The process may require several visits to the dental office.

Kits for bleaching are available for home use and you might discuss choose to discuss that possibility with your dentist. The actual bleaching agent is carbamide peroxide solution. It usually comes as a gel and placed in a mouthguard. The frequency and length of treatment will vary from person to person depending on the amount and intensity of whitening you desire. This should be discussed with your dentist before proceeding. Occasionally there is some soft tissue irritation. If you experience any side effects from using the agent, contact the dentist immediately.

Teeth whitening strips.
Teeth whitening strips are simply cool! These are probably the most convenient advancement in dental care in decades taking the concept of tooth bleaching to an entire new level of speed and convenience. The whitening strips contain hydrogen peroxide which is embedded in transparent material that fits over the teeth. Almost totally undetectable when worn, the peroxide goes to work as soon as they are activated by the moisture in your mouth. (Another good reason to avoid dry mouth!)

There are several brand names on the market and all work pretty much the same. They are applied over the teeth and worn for 30 minutes twice a day for 21 days, or you may select the type that can be worn overnight whitening the teeth while you are sleeping. How long the effects last will vary depending on diet and lifestyle. Your teeth will stain again, but you can lengthen the time between incidences by avoiding tobacco, tea, red wine, colored juices, curry, soy and soft drinks. If you are on well water, you might want to have the water tested. High concentrations of minerals in your water will cause staining of your teeth. Or, you may just opt for bottled water. The results from the teeth whitening strips are absolutely incredible and you would do well to give them a try.