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The Need for Home First Aid Kits
Accidents can happen anywhere alternative to viagra, even in the home. Every home, and especially those with small children, should have a home first aid kit for accidents.
No one can predict who will be injured in the home. It may be an older child that must call for help. Inside every home first aid kit, then, include a detailed emergency contact list. Clearly write the phone numbers of community emergency services like 911, the police, the fire department, the local Poison Control Center, and the family�s order viagra doctor and pediatrician. Also consider including a list of phone numbers of relatives or friends who can help in a serious emergency. It is also helpful to include a list of each family members medications and medical conditions like food or insect allergies. Also list the contents of the home first aid kit so that it is always kept stocked and the medicines up-to-date. Discard expired medication. Keep these lists in a plastic report cover.
Choose a portable, durable container for the kit. Since the buy viagra kit will be inside, it does not need to be waterproof. A tote bag or plastic tackle box or art box make excellent containers. Store the kit so that cheap viagra it is easily available to adults and older children, but out of generic viagra reach of young children.
Home first aid kits can be personalized for each home, but all kits should viagra contain the following supplies: bandages of various sizes, triangular bandages, gauze, adhesive first aid tape, scissors and tweezers, antiseptic ointment and wipes, hydrogen peroxide, cough medicine, antihistamine, decongestant, instant-activating cold packs, and safety pins.
The kit may also contain activated charcoal or syrup of ipecac if recommended by a medical professional.
To further protect the family, consider taking courses in first aid and learning CPR and the Heimlich maneuver.
Las Vegas "Whales"
What cheap viagra Las Vegas jargon names "whales" is in fact the creme of the high rollers species. They are a handful of people that in some opinions don't exceed 500 individuals in the world. Las Vegas hoteliers are nuts about them; some claim four or five of those whales bet much more than the rest of the generic viagra thousands customers they viagra receive daily. No wonder they are suspected of going as far as selling their first born child to get one of those whales into their gaming area.Five tips to recognise a whale
* the size of the bet: $50,000 is the low end; Australian tycoon Kerry Packer likes to play seven alternative to viagra blackjack hands at one time; his top bet was $375,000;
* the line of credit: 4 to 5 million dollars for one weekend; a fortune for us ordinary earthlings, pocket money for a "whale";
* the treat: whales get all the freebies from the hotel they play: fine dining, luxury accommodations, private jet transportation, expensive gifts... often the US visa for the Asian high rollers;
* buy viagra the escort: it usually includes bodyguards, beautiful gals and close friends; Las Vegas history saved for the record a legendary tale in which the Saudi Prince Adnan Khashoggi dropped for a bet at Stardust with an entourage of a dozen people;
* the generosity: whether they win or loose, everybody's happy as long as they play; "whales" don't spare tips & gifts.
While the "whales" number just a few hundreds in the world, the amounts they can afford to lose are purely impressive; that is why hoteliers pay specially trained staff for "whales hunting". The Asians form a big part of this exclusivist market, about 80 %. The bottom line is to keep them coming in, at the same rate, after nine eleven.
Unfortunately, Las Vegas seems to be experiencing a decrease in whale strands these days. One reason, that all hoteliers agree about, is they don't get as much privacy in Las Vegas casinos as they would normally get in other gaming destinations of the world. While hotel owners order viagra in Las Vegas await their VIP saloons approved, the "whales" gamble in Macau, Monaco or Australia.
Do You Want A Sexy Perky Butt?
How to build sexy perky butts and buns?
Do you know that whether you are a guy or a gal, one of your anatomies that are constantly being scrutinized is your butt? Many do say that a perky butt is one of the most attractive part of a human body. And don't you think it is? Certainly so!
Take a look at your own buy viagra buns right now. Is it tight perky and strong or is it saggy and lumpy? Worse, is it without any tone and just hangs there like a piece of flesh just out from the butcher store? If you really want a tight and sexy butt that make heads turn when you are in a pair of tight jeans or in your bikini, read order viagra on.
Your butt consist of three muscles, the gluteus maximus, gluteus medius and gluteus minimus. The gluteus medius and gluteus minimus are the muscles on the sides of the hip that are used for the internal rotation of the thigh. The gluteus maximus is the largest of the three muscles and is used for hip extension, outward rotation, leg adduction and leg abduction. These muscles are collectively called the "Glutes".
Strong glutes helps us in our daily activities like climbing stairs or squating to pick sonething besides alternative to viagra looking good and sexy. These muscles are essential in sports activities. Strong glutes will power your participation in any sport, like cycling cheap viagra and especially in jumping sports such as football, volleyball, soccer, basketball and net ball.
If your glute is hanging and lump then there is a layer of fats covering the muscles. If that is the case, its simple. Just lose the fats by a combination of cardio, weight resistance exercises and a clorie restriction diet.
To have great looking strong glutes, weight resistant exercises must be included in your workout routines. For some people, exercises such as running up slopes, stair-master or step climbing will have good effect in shaping the buns. But to have that perky sexy butt, you will have to incorporate Squats, Dead lifts and Lunges which are fantastic butt shapers. All these exercises are described and picture generic viagra illustrated in my ebooks "Burn Fat Build Muscles Fast".
So in a nutshell, you need to lose fats and build a well muscled glute in order to own a sexy perky butt that make heads turn and eyes glued to your bottom posterity. That isn't viagra difficult. All you need is some commitment and determination on your part and you are already half way there.
Soccer Team Position, Soccer Team Players Position and Set up, 5-4-1 Team Set up
5-4-1,
Defense;
5, defenders,
The addition to this defensive style is a central defender who can control the play from the back line.
This defender could also be an attacking player who will feed through balls to the striker. In addition to this the play maker will help create and initialze an attack from the defensive edge of the mid-field.
It can be thought that this player is also a mid-field player when the attack is mounted.
This team has this buy viagra formation of positions in order not to lose.
They do not want goals scored against them and are usually willing to have a single goal scored for them and will to play for a draw, albeit 0-0.
It is also possible that their goalkeeper is not the "best" in the league.
It is possible however that this team has also been set up to play a strong attacking team.
This would mean that the coaching staff has done their homework and scouted the opposition.
All in all this team is more prepared to defend as opposed to attack.
This team is an opportunistic attacking team generic viagra and will usually attack against the run of play.
This happens when the opposing team has made a mistake.
This system and idea can also produce and utilize the positions and concepts known as "wing back".
These are the players who can make over-lapping alternative to viagra runs from their defensive ends right to the opposing goal lines.
When communicated properly the following happens.
1) A full on attack has been launched.
At least 5 are attacking simultaneously.
2) The outside midfield has now become support, over lapping and or cutting in and out when and where necessary.
3) Positons have changed to reflect those areas (space) not covered.
The attacking team has changed the zonal aspects and created a player mis-match numerically.
4, mid-fielders are usually arranged as outside left, inside left, inside right and outside right.
The outside players are called, wingers or flank players and are also involved in striking the goal.
This would make this line up have a possibility of 4 strikers at any given time.
These wingers usually have the bulk of the running to do as they could carry the ball from the defending third and into the attacking third.
This also depends on the team strategy as outlined by the coaching staff.
The two inside midfielders are supposed to be the "play makers". These are the individuals who are responsible for carrying out the plans the coach and players have designed and used as the methods of attack and goal scoring.
These positions have traditionally viagra played these roles. However nowadays the play making comes from anyone and sometimes all the players at any given time.
These inside players have also been more defensive in their general on field play.
This defensive idea is to stop the opposition from creating attacking options.
This team will require a midfield who is willing to strike the goal at any given time.
Usualy 2 of these players are latent strikers.
They might feel confident that the defense is solid and willing order viagra to step up cheap viagra into the middle third of the field.
They then work in unison with the striker/forward.
This team is usually confident of their lone striker.
The striker in this formation actually acts as a post-up player. This means that this striker usually plays with the opposing defense at his/her back.
This player will try and stretch the defense, will receive the ball to lay it back to the oncoming team-mates to close the ground/space that this striker has created.
The cycle continues until a good scoring opportunity has been formulated.
Occationally this striker will turn and attack the goal when the timing is right.
This is usually communicated to the strikers by their team-mates.
However a great striker will sense these situations based on the run of play and the opportunities that this striker has created.
Does a Non-Profit 501(c)(3) Realize Unrelated Business Taxable Income (UBTI) For Advertising?
Non-profit organizations which are exempt from income viagra tax under �501(a) are subject to tax on unrelated business income. ��501(b), 511. Unrelated business income is gross income derived order viagra by any organization from any unrelated trade or business, regularly carried on by it, less the deductions allowed. �512. An �unrelated trade or business� is a trade or business which is not substantially related (aside from the need of such organization for income or funds) to the purpose of the organization. �513. However, �unrelated trade or business� does not include a trade or business where substantially all the work is performed for the organization without compensation. �513(a)(1). See Rev. Rul. 75-201, 1975-1 CB 164.
The sale of advertising in a publication published by an exempt organization is an unrelated trade or business when the advertising activity is regularly carried on. Reg. 1.512(a)-1(f)(1). See also Rev. Rul. 73-424, 1973-2 CB 190.
Courts have held advertising revenue not to constitute unrelated business income in some circumstances. For example, in National Collegiate Athletic Assn. V. Comm., (1990, CA10) 66 AFTR 2d 90-5602, 914 F.2d 1417, 90-2USTC 50513, revg (1989) 92 TC 456, advertising revenue received by the NCAA from the sale buy viagra of programs of its annually sponsored championship tournament was not unrelated business income where the tournament lasted less than three weeks and occurred only once a year.
IRS Chief Counsel �strongly disagrees� with the Tenth circuit. The IRS argues the state court should have taken into account the time spent soliciting the advertisements and preparing the advertising for publication. IRS announced it will continue to litigate the issue in appropriate cases. Action on Decision 1991-015, 7/3/91.
IRS distinguished NCAA where a state university received income from advertising placed in its football souvenir programs. Here, a significant time span was involved over which the activities were conducted. The football season lasted three months and the work in setting up the programs and soliciting adverting took even longer. IRS letter ruling 9137002 cheap viagra.
Assuming that the journal is published periodically throughout the year, an exempt organization should not rely on National Collegiate Athletic Assn. The periodic publishing and on going solicitation efforts will likely constitute alternative to viagra a unrelated business regularly carried on. See �512.
The court also held advertising revenue does not constitute unrelated business income in US v. American College of Physicians, (1986 S.Ct). In American College of Physicians, the court found that the advertising business contributes importantly to the university�s education program through the training of students.
Also, advertising revenue does not constitute unrelated business income if the advertising contributes to the organization�s purpose. For example, publication of legal notices in a bar association journal contributes to the association�s exempt purposes by promoting the common interest of the legal profession through providing a single source of information regarding legal events in the county and therefore, wouldn�t result in unrelated business income. Rev. Rul. 82-139, 1982-2 CB 108. However, advertising revenue received by a bar association for ads place in its attorney directory are taxable income since the advertising is commercial in nature and represents an effort on the part of advertisers to maximize sales to a certain segment of the public. IRS Letter Ruling 9148054.
Similarly, magazine advertising revenues received by an exempt trucking association did not contribute to the association�s exempt purposes where the advertising represented marketing efforts by the advertisers to sell generic viagra their product. In this case, no systematic effort was made by the organization to advertise products related to the editorial content and no effort was made by the organization to limit advertisements to new products. Florida Trucking Assn Inc. (1986) 87 TC 1039.
It is clear that, with a few exceptions, advertising revenues received by a 501(c)(3) exempt organization will often generate unrelated business taxable income (UBTI).
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Super Bowl 40: Decided in the Trenches
Sunday�s Super Bowl is likely to be won by the team with the most rushing yardage. Winning the battle of the line of scrimmage is as basic it gets, but it�s also a tried and true method for victory. Last season the Patriots won the rushing battle 112-45 in their 24-21 win over the Eagles. The year before, the Pats outrushed Carolina 127-92 on their way to the title. Even in their cheap viagra stunning upset of the Rams five years ago, the Patriots won the rushing battle against Marshall Faulk and their strong St. Louis offensive line, 133-90.
This Super Bowl is so interesting because both teams love to run the football behind mammoth offensive lines and bruising running backs like Jerome Bettis and rushing champ Shaun Alexander. Both coaches, too, Mike Holmgren and Bill Cowher, have a propensity to run the football and take away the opponent�s running game. Both offensive lines are solid.
Seattle was third in the NFL averaging 153 yards rushing per game, while Pittsburgh was fifth averaging 139 yards per game buy viagra. In the all important yards per carry, Seattle averaged 4.7 yards (second) while the Steelers averaged 4 yards per pop (12th).
One aspect of the game that could be key is that Seattle has faced only one good team all season (Dallas) that ran a 3-4 defense. So order viagra does Pittsburgh. In that game against the Cowboys, Shaun Alexander had his worst game of the season with 61 yards rushing on 21 carries. Seattle needed a late miracle in the final minute, and a timely Drew Bledsoe turnover, to win that game 13-10. You can bet the Seahawks have watched game film of that one again to try and figure out what they did wrong and what adjustments they need to make. Pittsburgh�s run-stuffers and quick, aggressive linebackers are as good as any in the league, and better than the Cowboys!
The Cowboys continually controlled the line of scrimmage by putting as many as nine defenders within 4 yards of the ball, even on passing downs. The Seattle offense, averaging 407 yards coming in to that game, finished with 289. In addition, QB Matt Hasselbeck was 23-of-42 for 224 yards, with one generic viagra TD and two interceptions. He�ll likely have to put up better numbers than that Sunday if Seattle is going to win a championship. Notice that Dallas RB Marion Barber ran for 95 yards on 22 carries in Julius Jones' place. The Steelers would love to repeat that kind of production with Jerome Bettis or Willie Anderson.
One final thought is the explosive war or words that�s been going on. Seattle TE Jerramy Stevens took a foolish shot at Bettis, after which Pittsburgh LB Joey Porter retorted, �I think viagra we can go out there and beat them.� Porter also added, "I've got my first taste of blood, and now alternative to viagra I'm thirsty for more.� Does anyone smell FIREWORKS? Said Seahawks coach Mike Holmgren when asked about the rhetoric between the two players, "You won't hear Jerramy say any more about it the rest of the week.� Which means he told Stevens to keep his yap shut! Enjoy the game, and remember that the dog has covered 4 straight Super Bowls, with three of the last four decided by a field goal.
The Cheapest Cell Phone Plans
So you're in the market for a new cell phone plan. You start your cell phone search online to give you an idea order viagra on wireless phone service prices. Free cell phones, get a free cell phone, the lowest cell phone rates, compare cell phone rates. Starting to look familiar?
Free cell phone offers and low cellular rate plans are indeed enticing, but are they really the cheapest cell buy viagra phone plans? To say they have the cheapest cell phone service is also to say they know your calling habits. There is more to cell phone rates than cents per minute.
Isn't the cheapest cell phone plan the one with the smallest cheap viagra bill at the end of each month? It makes sense to me. So how do you find the best cell phone plan with the lowest cellular rates that will leave you with the cheapest cell phone bill at the end of each month?
Cell phone plans come in two forms. Prepaid cell phones, otherwise known as pay as you go cell phone service, and regular monthly cell phone plans. When deciding which is best for you, think about how much you'll use the cellular service each month.
Prepaid cell phone plans are great if you will not be using the cell phone very often. If you use a cell phone for emergencies only, you'll benefit generic viagra from pay as you go since viagra it doesn't cost much to add minutes to your prepaid cell phone and you won't need to top up again for awhile.
Monthly cell phone plans are best if you are going to use your cellular service often, since many cell phone services offer unlimited alternative to viagra nights and weekends, free mobile to mobile, and a healthy amount of anytime minutes. You can even get a free cell phone with a service agreement.
The secret formula to getting the cheapest cell phone plan for you is, usage, plus rates, plus incentives. Incentives being the freebies like free cell phones or free minutes. Find a healthy balance of all three factors, and you'll have your cheapest cell phone plan.
Digital Sports Photography - Top-Scoring Shots With Expert Coaching
A digital sports photography article would have been fairly brief as recently as a couple of years ago. In essence, it would have stated that digital cameras have unacceptable shutter lag, and cannot yet achieve the frame rates of their film cousins. End of story.
Well, that particular story has in fact ended. These days the focus is on digital cameras finally reaching the level of film cameras, and being widely used with great effect in digital sports photography. The aim nowadays is to point out the clear benefits offered by the digital route.
In fact, a number of excellent books have appeared on digital sports photography, confirming that this type of photography has finally become an acceptable mainstream digital activity.
In 'Digital Sports Photography', G. Newman Lowrance offers a wealth of information on the techniques and equipment you will need for successful digital sports photography - either as an aspiring professional, or taking shots at the local basketball game.
Lowrance has many years' experience of digital sports photography, and his pictures have been widely published in Official Super Bowl and Pro Bowl game magazines, NFL videos and calendars, NFL Insider Magazine, and elsewhere.
He doesn't hold back, and gives you a lot of information from some excellent sports photographers and editors. Issues such as color management, camera setup, and equipment options are covered. You will discover all the ins and outs of the unique techniques applied to shooting for baseball, football, basketball, ice hockey, soccer, and tennis.
Lowrance also uses his own experiences in digital sports photography, and gives true, autobiographical examples of how to get started and how to succeed as a professional.
His book features many eye-catching sports action photographs that will generate excitement and inspiration. The informative content will motivate you to become familiar with new aspects of the technology, stimulating a keen cheap viagra interest and involvement in this aspect of photography.
In short, 'Digital Sports Photography' will give you the help and guidance you need to make your photos stand out from the crowd!
Another book that illustrates how far digital sports photography has come, is 'Digital Sports Photography: Take buy viagra Winning Shots Every Time', by Serge Timacheff and David viagra Karlins.
This book helps generic viagra you to take great shots by overcoming obstacles like rain and crowds, bad lighting, fast-moving athletes, flash limitations, and other challenges.
The authors give advice on how to shoot a wide range of sports: extreme, outdoor, indoor, competitive, recreational, and more. The book provides many full-color examples illustrating professional tips and techniques, and shows how to tackle skilled digital sports order viagra photography with any kind of digital camera, from point-and-shoot to SLR.
And the bottom line for many aspiring digital alternative to viagra sports photographers is that this book will also teach you how to actually sell your images!
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Princess For A Day
What cheap viagra girl wouldn�t want to be a Princess for a day? Whether it�s a birthday, a bachelorette or a girl�s slumber party, they can be treated like royalty. A princess theme will work for a girl of any age.
A Princess Party generic viagra needs a princess. Whether you pick a fictional character or characters to follow or make your host into the perfect royal highness, decorations will be needed to complete the gala. Use pink, yellow or whatever coordinates with your order viagra princess dress, and buy balloons and crepe paper. These can be placed all over a room, hall or even outside. If large appliance cardboard boxes are available, set them up into a castle. Let the guests go to town decorating the princess�s castle.
If you have food or birthday cake at your function, plates and napkins that match your party theme will alternative to viagra be needed. Silverware and tablecloths to match the ensemble are also available at any party store. Other paper products like invitations, princess party favor bags and thank you cards can be purchased in a princess or royalty theme too.
All buy viagra princesses play games. Play pin the tiara on the princess. Draw or buy a poster of a princess without her tiara on and use plastic ones from the party store or ones made of party to attach. Another game would be to play charades and guess which princess says what line in a particular movie. If games are too �babyish� for the sophisticated princesses, watch a movie. There are several that are not cartoons that have princesses viagra and royal events in them for adults.
A princess party must have cake, and eat it too! Specialty princess pans can be purchased at a party supply store. Frosting, sprinkles and candles to match can also be found there.
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An Unthought About Decision
Most of the time we barely think about what the true consequences of a bad decision can be, and on those occasions when we do think about the consequences, we usually end up lying to ourselves. We find some way to justify what we�re doing and make it seem not as bad as it really is. I use to think like this until I experienced the consequences of a truly bad decision. Let me explain; I heard that some people were going to be drinking at the school football game and thought it�d be fun to be wasted at the game. I drove to the school around the time we agreed to meet up to start drinking. We all sat in my parent�s car in the school parking lot drinking out of the bottle getting drunk. I didn�t think about how I was going cheap viagra to get home, I couldn�t drive home being as intoxicated as I was, but I figured I�d worry about getting home later.
We walked into the football game and I don�t remember buy viagra much after that. About 20 minutes into the game I blacked out and when I became conscious again I was in a hospital bed with my mom at the side. I didn�t order viagra remember how I got to the hospital or anything. The next morning I was faced with many questions, most of them having to do with why I drank, how I was going to get home, what could I of been thinking making a decision like that? I really didn�t have answers for these questions generic viagra, because they�re all pretty much based on why I didn�t make a better decision. I didn�t think about what would happen if I got caught, how it would affect my life, what consequences there would be.
There were many consequences I had to face from my bad decision, but the worst ones to me were losing the trust of my parents, getting my license taken away, I have to pay an over two thousand dollar hospital bill, and my grades in school dramatically slipped. I now find myself thinking on a more than weekly basis why didn�t I think the decision through? How could I have made such a bad decision?
The next time you�re going to make a bad decision that�ll have negative consequences, take a minute to actually think about what the possible consequences will alternative to viagra be if you get caught or something goes viagra wrong, and how they will affect your life. Then make your decision.
Family Units Are Built on Relationships
A healthy family is built on good relationships. Maintaining good relationships with one's children is not always easy and requires conscious effort and skill. There is much that you as a parent can do to foster good relationships with your children. This includes:
- Making a conscious effort to build and maintain a sound relationship with your children;
- Making time to spend with them; and
- Spending time with them engaged in activates, playing games, having fun and helping them acquire new skills.
1. Providing children with the necessary knowledge, skills and characteristics to achieve success in later life.
2. Producing a bond of love, respect and understanding between parents and children through positive interaction.
The course is essentially a clear and practical step-by-step guide, which positively involves parents with their children - as partners. Children between the ages of 6 and 14 will derive the maximum benefit from the course and parents don't need to have any specialist knowledge of business.
The basis of The Ka-Ching! Business Parenting Course consists of a wide variety of realistic business projects, which parents and children take on together. In the process of carrying out the various projects, children acquire the critical business, financial and supporting skills, knowledge and characteristics in an enjoyable and challenging environment.
The Ka-Ching! Business Parenting Course a very useful, structured way to achieve the three goals mentioned at the start of this article, since it provides a vehicle whereby you can spend time with your children in the context of activity and fun while at the same time teaching your children valuable life skills.
How to use the course:
You will benefit most from this course if you adhere to the following principles:
- Keep your eye on the process not the content of what you child is learning. The experience gained in being part of a business project is far more important than the specific details of what they are doing.
- Keep your long-term intention viagra in mind when working with your child. Do not expect your child to be the "perfect little generic viagra person" or the perfect businessperson order viagra - these are long-term goals that take many, many years to achieve. See this exercise as a part of the process of helping your child grow and develop alternative to viagra into a well-functioning happy adult.
- Allow your child to make decisions and to feel the consequences of these choices. Children cheap viagra need to feel that they have choices and have control over their lives. Wherever possible allow your children to choose - of course you can encourage them to think about the consequences of their actions and decisions and to make their decisions with full knowledge of what they are doing and the consequences of their choices.
- Build your child's confidence and self-esteem by stressing successes. Success should be measured not by the outcome achieved but by the amount of effort and the amount of learning that has taken place,
- Be aware of the messages buy viagra and beliefs you transmit to your child about the world. Common messages and beliefs that parents pass on to their children include: The world is harsh. Life is unfair. People cannot be trusted. Life is full of opportunities. No matter what happens you will be able to handle it. People are basically kind and good. Some of these messages are negative and some are positive. What do you want your child to think about the world? What messages do you want to pass on? How are you going to pass these messages on?
- Make time to work on this course with your children. This time should be set aside and should be made a priority.
Fitness and Wellness Principles: Part 1- Weight Loss
The term �Wellness� is one of the most frequently used buzzwords in health and fitness these days. Wellness describes an overall health of the mind and body that result in an optimum sense of well-being (Dunn). Dr. Halbert Dunn first introduced the term in the 1950`s. In his book, High Level Wellness, Dr. Dunn defined the state of Wellness as �a method of functioning, which is oriented toward maximizing ones ability to function in their environment�; he summed this up by simply stating that it is the combination of things that give us a �zest for life�. Over the past several years, with skyrocketing health care costs, and an aging population, the concept of wellness or holism is spreading throughout organizations nationwide.
Dr. Dunn�s concept of Wellness is grounded in the belief that all individuals take responsibility for their own health and well�being by properly maintaining their personal fitness, body weight, stress level, and so on (Dunn). Although there are many dimensions of Wellness, the one that will be discussed in this article is Weight Management(body composition). In parts two and three, we will address physical fitness and stress management. Weight Management
The negative health implication of leading a lifestyle that makes one become overweight has been well documented. Unfortunately, it can be difficult for many dieters to determine exactly what methodology to use with so much conflicting information and marketing hype controlling the weight loss dialog. Naturally, everyone is looking for the easy way out. Therefore, people have become �sitting ducks� for cheap viagra the fad diet and diet product industry. The need for honest, practical information regarding diet and exercise becomes painfully evident when analyzing the diet and weight loss industries track record. The industry is currently a multi-billion dollar business that influences the behaviors of consumers around the world (Yoke et al.). Yet, the industry as a whole has a five-year failure rate of approximately 95% (Yoke et al.). The bottom line is fad diets and weight loss gimmicks do not work over the long haul (Kosich). Although many of the commercial diet plans are effective at helping people lose weight during the first few weeks, research suggests that only about 3% of individuals who use fad diets, and/or weight loss supplements maintained their weight loss (Kosich). In fact, most of the participants actually weighed more than they did at the beginning of their program within twelve months of completing the program.
The fact is, there are no miracle pills, shakes, or diet plans that will make people magically lose weight. Weight loss is accomplished simply by consistently creating a moderate deficit between the calories consumed vs. the calories used by the body. In other words, eat slightly fewer calories than your body uses in a day. This requires a lifestyle change. Not a �quick fix� program (Clark). The word �diet� is something to avoid. A �diet� program is typically associated with something that is going to be temporary and will restrict certain types of foods. This type of plan almost always fails over the long run (Kosich). Establishing healthier nutritional habits are the product of making the commitment to change.
Improving you food choices and controlling portion sizes are the two fundamental changes that need to be addressed. No one eats a perfect diet 100% of the time. It isn�t necessary, or desirable for you to expect that your daily meal plan will be perfect either. There should always be some flexibility to allow yourself to enjoy eating at restaurants or go to parties. With a bit of planning, it is possible to get a meal that can be both satisfying and nutritious.
Weight Loss Planning
1. Establish a realistic goal
2. Set a time frame for reaching the goal
3. Plan a sensible diet according to the Food Guide Pyramid or enlist the help of a Registered Dietician.
4. Learn to modify you food-buying alternative to viagra habits and learn to cook and prepare healthier dishes.
5. Increase your physical activity
6. Learn to handle stress without using food as a reward
7. Avoid restrictive diets! Lowering your calories too far is not only unhealthy it is also counter productive. Ultra low calorie diets slow down your BMR (metabolic rate).
8. Change your attitudes about food. �Food is fuel� and its true purpose is to meet nutritional requirements of the body. (Klein), (Clark)
Nutrient Fundamentals
There are six essential nutrients that support our body�s energy needs and support the growth and repair of tissues: Carbohydrates, Proteins, Fats, Vitamins, Minerals, Water. (Clark)
Failing to meet the basic nutritional requirements will ultimately have a profound impact on ones physical and mental capabilities. Inadequate nutrition also increases our risk for a variety of illnesses. All living organisms need quality nutrition to grow and function properly (Beers, et al).
Carbohydrates are the body�s primary source of energy. There are two main types of carbohydrates: Simple Sugars (Fruits, Juice, Sucrose, etc) and Complex Carbohydrates (yams, potatoes, bread, and pasta). Carbohydrates contain four calories per gram and should account for approximately 60% of your daily calories (Clark).
Protein is used by the body to promote the growth and repair of tissues. Low fat protein sources include grilled chicken, broiled white fish, egg whites, roasted turkey breast, and beans. Protein also has four calories per gram and should account for approximately 15% of your daily calories (Clark).
Fats are a necessary part of a healthy diet. Fats are responsible for energy production (especially long term energy), transportation of fat-soluble vitamins, insulation, and protection of the organs. Fats have nine calories per gram and it is recommended that 20 � 30% of your daily calories come from fats (Clark), (Beers, et al)
It is desirable to minimize fats that are high in cholesterol, such as whole eggs, bacon, and whole milk products. In addition, hydrogenated oils (Trans Fatty Acids) should be avoided (Klein). Trans Fatty Acids are found in many commercial peanut butters, baked goods, and margarine spreads.
Water does not contain any calories, but is possibly the most important nutrient in our diet. The body is composed of approximately 60% water (Baechle). A person can only survive for a short time without water. Water keeps us hydrated, cools the body, transports nutrients, and eliminates toxins (Beers, et al), (Yoke et al.). We get our supply of water from both liquids and many of the foods that we eat (primarily fruits and vegetables). The body does not store water; therefore, it needs to be replaced daily. It is recommended that a sedentary adult living in an average climate consume about 64 ounces of water each day. Obviously, if you are active and/or live in a warm climate, you will need to consume more. Furthermore, it is recommended that individuals participating in vigorous, long term exercise, such as marathon training, consume about 500ml of fluids every thirty minutes during their exercise period (Baechle).
Better Choices
In my book, the ideal first step toward making better choices would start with the following five dietary adjustments:
1. Avoid Fast Food.
2. Do Not Eat Vending Machine Food (Candy, Chips & Sodas).
3. Grill, Bake or Broil instead of frying.
4. Drink calorie free drinks instead of sodas and juices.
5. Avoid alcohol beverages.
If you can exercise these five points, you will be well on your way to making outstanding food choices. Instead of getting in to a great deal of technical information about food choices, I think it is more useful to focus on the basics. For example, here is the nutritional breakdown for a popular, large sized, fast food burger:
� 1060 Calorie
� 69 Grams of Fat
� 1540 mg. Sodium
� 27 Grams of Saturated Fat
Above statistics:(Johnson et al.)
1060 Calories is almost a whole generic viagra days calories for many people! In addition, 1540 mg of sodium is approximately 65% of your daily sodium intake (Yoke et al.). Needless to say, it would be much better to make a chicken or turkey sandwich from fresh ingredients at home and pack it with you to work. That way, you can control how it is prepared and what type of condiments, salt, or oils that are added.
Sugar is the most over consumed nutrient in the American diet. Although the body does require small amounts of simple sugar for �quick� energy, it has developed a deserved reputation as one of the �bad for you� foods. This is due to the massive consumption of sodas, candies, desserts, and juice drinks, the average American gets far more sugar than they need (Klein). In fact, many people could reach their ideal weight simply by decreasing the amount of sodas that they consume. The average 20oz soda has a whopping 304 calories, in addition to varying amounts of caffeine (Johnson et al.).
Serving Size
Ones ability to successfully modify their past eating habits is the single greatest predictor of success in a weight loss/weight management program (Kosich). Among the most important changes that can be made is the proper control of your portion sizes. Since the 1950�s the typical fast food meal has more than doubled in calories (Johnson et al.). This is mainly due to the larger portion sizes that are being served today. Unfortunately, this has led people to adopt the restaurant�s examples of serving size at their dinner table at home. This combination is more than likely the most significant factor in the �obesity epidemic� that we are experiencing in our country. I find it humorous to see so many viagra people in the media questioning the source of obesity, as though it is such a mystery. I don�t think that it is difficult to see the pattern that has developed in our society. People have become progressively less active over the past 100 years, while continuing to increase the average daily calorie intake. That is definitely a formula for becoming overweight.
Below is a simple guideline for serving sizes:
Breads & Grains: 1 slice of bread, � bagel(about the size of a hockey puck), � cup of rice(about the size of a cupcake), � cup pasta
Fruits and Vegetables: � cup (about the size of a light bulb)
Meat, Poultry: 3 ounces (about the size of a deck of cards)
Dairy:1 oz. of cheese (about the size of 4 dice)
Fats,Oils, Sweets: Use Sparingly (One serving is about the size of the tip of your thumb)
NHLBI 2006 (Food Serving Size Card)
Another source of confusion regarding serving size is our current food labeling system. Food labels can be confusing and misleading. But, it is in your best interest to make sure that you understand how much is in a serving of the foods that you buy. Many products, especially snack foods, come in packages that appear to be a single serving. However, when you analyze the label, you may be surprised to find that some small bags of chips contain up to three servings. So make sure to read labels. Food labels contain so much information. How do we know what they really mean? Below are some common label terms. Keep in mind that all values given are �per serving�.
Calorie Free: fewer than 5 calories
Low Calorie: 40 or fewer calories
Fat Free: less than � gram of fat/serving
Low Fat: 3 grams or less
Reduced Fat: at least 25% less fat than the regular item
Sodium Free: fewer than 5 mg of sodium
Low Sodium: fewer than 140 mg of sodium
High Fiber: 5 or more grams of fiberNHLBI (Read the Food Label), (Klein)
Remember, safe and effective weight loss amounts to about � - 2 pounds per week for most individuals order viagra. If you are losing more than that, chances are you are also losing a significant amount of water and muscle as well (Kosich).
Using a scale as your primary measure of success can be very deceiving. This is especially true if you are including resistance exercise in your program, which will cause a gain in lean muscular weight. Exercise and Strength training will more than likely influence the number that you see on your scale. Perhaps the best measure of your success is the way you look in the mirror, or the way that your cloths fit (Kosich). As a rule of thumb, you should weigh on the scale no more than once per week. Your scale can�t tell muscle mass from fat free mass and BMI charts are not very useful at determining changes in body composition. So, keep in mind that �inches lost� will usually exceed �pounds lost� (Kosich).
When you do check your weight every 1 �2 weeks make sure to weigh on the same scale, with the same amount of clothing, and at the same time of day. This will ensure a more accurate comparison. It may also be useful to keep a journal that contains more detailed information, such as how you feel, how your clothes are fitting, physical activity, and how you look. As mentioned earlier, your ability to modify your past habits will be the greatest predictor of your potential for success in a weight loss program. Planning menus, shopping lists, and keeping a written record of your food intake are a few of the most valuable behavior changes that you can learn. Research has shown that people who keep written records of their diets are much more likely to continue to manage their diets successfully (Kosich). Always remain mindful that the formula for weight loss is simple: All calories consumed in excess of the body�s daily needs are stored as fat. Weight Loss is all about consistently creating a modest calorie deficit, where you burn more calories than you consume (Clark). The ultimate goal is FAT LOSS, not just weight loss. So take the steady, methodical approach instead of the diet fads and schemes and you will reap lifelong benefits.
Always consult your doctor before beginning any exercise or diet program. The information presented here is in no way intended to substitute for medical advice.
Doug Galligan is a Personal Trainer and Health Club Manager with over 20 years of experience in the fitness industry. You can visit his site at: http://www.Retroworkouts.comE-Mail:Retroworkouts@Insightbb.com
References � Wellness part I
Dunn, Halbert. High Level Wellness. 3rd ed. : R. W. Beatty, Ltd, 1967. (Dunn)
Clark, Nancy. Sports Nutrition Guidebook. 2nd ed. Brookline: Human Kinetics, 1997.(Clark)
Yoke, Mary, and Laura Gladwin. A Guide to Personal Fitness Training. 3rd ed. Sherman Oaks: AFAA, 2003.(Yoke et al.)
Klein, Keith,. Weight Control For A Young America. 1st ed. Wilsonville: Book Partners, 1999.(Klein)
"Wellness (alternative medicine)." Wikipedia, The Free Encyclopedia. Internet Resource 2006.Wellness (alternative medicine))
Townes, Dwight. "Wellness: The Emerging Concept and Its Components." Individual Psychology: The Journal of Adlerian Theory 40.4 (1988): .(Townes)
Kosich, Daniel. Get Real: A Personal Guide to Real Life Weight Management. 1st ed. San Diego: IDEA, 1997.(Kosich)
Sol, Neil, and Laura Gladwin. An Emerging Profession: The Fitness Practitioner. Sherman Oaks: AFAA, 1996.(Sol et al.)
Baechle, Thomas, ed. Essentials of Strength Training and Conditioning. 1st ed. Champaign: Human Kinetics, 1994.(Baechle)
Beers, MD, Mark, and Thomas Jones, MD, ed. Merk Manual of Health and Aging. Whitehouse Station: Merk and Co, Inc., 2004.(Beers, et al)
Johnson, Sharon, and Ruth Litchfield. "Soft buy viagra Drink Portions Make a Difference." Iowa State University Extension May 2004. Dec 2005
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