Back Pain Exercises

A) This lower back exercise is based on the sphinx yoga posture. Lay on your stomach and relax as described above. Place your elbows underneath your shoulders. Resting on your forearms, relax and breathe deeply and rythmically. Remain in this position for a few minutes then return to the initial position of lying on the floor. This low back exercise can be repeated a few times, although when beginning, one repetition to start is fine. This can be done every 2 hours. B) This lower back exercise is based on the cobra yoga posture and is the most advanced of the floor exercises. This exercise can be used for low back stiffness and to prevent low back pain from recurring. Only proceed to this if you have performed the first one (A) with good results. From the stomach lying position, place your hands under your shoulders and your hands palm down. Straighten your elbows and push the upper body up as far as pain will allow. Keep breathing and relax your lower body as you allow your lower back to sag. Hold this position for at least 1 or 2 seconds and return to starting position with your hands under your shoulders and upper body on floor. Repeat the process in a smooth motion trying to raise your upper body a little higher each time. Better results can be achieved if you breathe out when you rise and in as you relax down. Try to do 10 repetitions for the session and repeat the sessions up to every 2 hours. C) The standing back extension can be performed a few times every 20 min when you have been sitting or in any situation where you bend forward. Place your feet slightly apart with hands on the small of your lower back. This can also be performed with your hands above your head and reaching up. Bend backward as far as you can keeping your knees straight and hold for 1 to 2 seconds, then return to straight position. Whenever you are working in a slouched or bent over position or sitting for long periods you should interrupt regularly to perform this exercise. Remember, the only perfect chair is one you get out of frequently! If your lower back pain is felt more to one side than the other or if it radiates down the leg or buttock, you can modify your position before performing any of the above exercises. Begin by lying on the floor and relaxing, then shift your hips away from the painful side. If the pain is on the left, move your hips to the right a few inches and then relax again. From this position, you then move up into the extension parts of A, B and you can even shift your hips to the opposite side while standing and bending backward. The example shows exercise B done straight and for left side primary pain with hips shifted to the right. Remember, shift you hips prior to beginning any backward bending.

Always remember that if the pain is moving away from the center of your lower back and to the buttock or down the leg, you are moving in the wrong direction. Any exercise or activity that is causing this should be stopped. Pay attention to your posture at all times, sit correctly, lift using proper technique and perform the exercises as described and you should be able to make great strides in healing your back and keeping it that way. There is also a sitting back exercise that is easy to perform and follows similar concepts. If these exercises do not improve your pain or make it worse, it is possible that you suffer from a facet joint syndrome and you should try different forms of back exercises or back stabilization exercises

7 vitamins for women are important.... part 2

5. FOLIC ACID Folic Acid is actually a B vitamin, but it’s such an essential vitamin for women that it deserves its own category. It’s great for your nervous system, and works to keep it healthy. It also ensures that you have plenty of red blood cells. If you’re pregnant or trying to get pregnant, folic acid is especially essential – for you and for your baby. Green, leafy vegetables like collards, spinach, and kale, along with citrus, asparagus, strawberries, melons, legums, grains, beans, eggs, and a number of others contain lots of folic acid, so stock up – those foods are good for you all the way around.

6. B VITAMINS Various other B vitamins are very important for women. Pay particular attention to both B6 and B12, because they’re vital in forming red blood cells, making you sharper, and even building your DNA, according to WebMD. B6 improves your metabolism as well, making it an ideal choice when you’re trying to work out and get healthy. Eat plenty of bananas, avocados, lean meats and poultry, oats, and beans, among other things. B12 also helps your metabolism, and even protein synthesis. To get it naturally, incorporate eggs, lean meat, yogurt and milk, cheese, and fish into your diet.

7. IRON Why is iron one of the most essential vitamins for women? There’s a variety of reasons, such as the fact that it can help with cramps during your period. You won’t feel so tired, irritable, or disorganized. Younger women need more than older women who are going through or just past menopause. Lean meats, salmon, leafy veggies, and beans all have plenty of iron, so take advantage! Many of the most essential vitamins for women are easily found in delicious fruits, vegetables, and proteins, so you can effortlessly incorporate them into your diet. You can also take a daily vitamin, either a single vitamin focused solely on a specific thing or a good multivitamin. There are a number of other really important vitamins, such as magnesium, calcium, beta-carotene, and others. How do you take the most important vitamins for women

7 vitamins for women are important

1. VITAMIN C Vitamin C is easily one of the most essential vitamins for women, but fortunately it’s also one of the most easily attainable – and naturally occurring. It’s important because it helps your immune system, helps your body heal faster, makes you more alert, and much more. You know you can get lots of vitamin C in citrus fruits, but it’s also available in kiwis, potatoes, peppers, tomatoes, strawberries, and broccoli.

2. VITAMIN E When you’re figuring out which daily vitamins for women you need to incorporate into your life, don’t forget about vitamin E. It takes care of the cells in your body, and may even be able to present changes that are caused by age. Vitamin E also helps certain stomach problems, which may be caused by a deficiency. To include it in your diet, try cod liver oil, peanut butter, wheat germ, hazelnuts (which to me means you can eat Nutella), and sunflower seeds.

3. VITAMIN D No matter how old you are, vitamin D is incredibly important. This is especially true as you get older, however. Vitamin D keeps your bones strong and healthy, and it helps your body absorb all the calcium it needs. If you need the D vitamin, you can actually go outside! Make sure you’re fully protected, of course, but the sun’s rays are an excellent source. So are eggs, especially the yolks, fish, and milk.

4. VITAMIN A Vitamin A is definitely one of the essential vitamins for women, but it’s tricky. You don’t want to get too much, so if you’re going for an individual or multivitamin, make sure it includes the recommended daily amount. When it comes to vitamin A, beta-carotene is also incredibly essential, since it turns into the vitamin. Eat carrots, squash, pumpkins, melon, and apricots to get plenty into your daily diet........ ............

to be continued

10 BEST FOODS To avoid colds

No matter where you go this time of year, you’re sure to hear the people around you coughing and sneezing. It’s winter, and we’re right in the throes of another cold and flu season. The last thing you want is to get sick right now, and aside from wearing one of those surgical anti-germ masks, how else can you prevent getting a cold? No worries! I have a list of the top ten best foods to boost your immune system to keep you, and your family, from getting the sniffles! Notice that most of them are healthful foods anyway, loaded with free-radical busting anti-oxidants and all sorts of fantastic vitamins!

1. YOGURT

2. GARLIC

3. OREGANO

4. RED BELL PEPPERS 5. GREEN TEA

6. PUMPKINS 7. GINGER 8. BROCCOLI AND CAULIFLOWER 9. CARROTS 10. BLUEBERRIES

Water Diet Plan 1

Water Diet Plan 1 This is a 5 day water diet plan. As always you should consult a physician before being on a diet plan as the information provided here are generic and doesn’t take into account the specific needs of an individual. Meal Plan for Day 1 of water diet This day you need to consume about 8 glasses of ice water and the only drink you can consume in addition to this is apple juice. You can also consume fresh apples if you don’t have a juicer yet. The idea behind this is apple consists of malic acid which will soften the clogged toxins in liver. Some people claim it can even soften the gallbladder stones but I believe you need consume it for more than 3 days to achieve that. The ice cold water you will be consuming today will have to be warmed up by your body and you will burn some calories as a result of that. If you have cravings this day, you can consume melon or any other fruits. The idea is you shouldn’t feel hungry as you are allowed to have as many apples as you want. Meal Plan for Day 2 of water diet This is the day you need to consume 2 additional glasses of water as you will need to flush out the softened toxins from your liver from Day 1. Today in addition to water, if you have sugar cravings you can consume some veggies. It is suggested to have carrots if you have cravings today. Carrot will provide much needed sugar for you and make you feel energised at the same time. It is recommended to consume raw veggies instead of the cooked ones for more nutritious value but low calories at the same time. Meal Plan for Day 3 of water diet Today you can limit yourself to 8 glasses of water though you can consume more if needed. Today you can have unlimited amount of fruits and veggies. The veggies can be cooked or steamed without salt. Skin is the perfect reflection of your body and you can see the difference in your complexion today. Your skin would be look healthier today. The cravings you had in the first 2 days would be subsided by the end of today. Most people who don’t continue the diet till today won’t lose any weight as the first 2 days of the diet is really about detoxing the body. Though the first 2 days would have cleaned out your liver and kidneys a bit, it is still may not be sufficient enough to them to work in optimal condition. Meal Plan for Day 4 of water diet If you check your weight today you should have reduced at least 2-3 pounds compared to your Day 1, if not more depending in how strictly you followed the diet plan on first 3 days. You need to consume 8 glasses of water today as usual. In addition to water today you can consumer milk and bananas. No other fruits and veggies are allowed today. Meal Plan for Day 5 of water diet You must increase the water intake today by drinking at least 10 glasses of water today. In addition to water, to day you can consume tomato. You can eat as many tomatoes as you like. It is recommended you eat at least six tomatoes today. If you feel tired you can consume up to 10z of beef. On Day 6, you should at least be 10 lbs lighter than you Day1. You can start consuming a normal mean today. Please make sure you include lots of steamed and cooked veggies in your diet. Limit the intake of foods rich in fatty acids. Also, try to avoid cold drinks with soda in it. It is important for you to not regain the weight lost as part of the diet plan.

lose your weight with Grapefruit Diet

The idea that a single item of food has miraculous weight loss properties seems a farce. The grapefruit is a marvelous fruit – a natural simple carbohydrate high in fiber and vitamin C. But to use it as the sole foundation of a weight loss program is unwise ..... ......12 days on – 2 days off ....Breakfast 1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened) 2 Eggs (any style) 2 Slices Bacon ....Lunch 1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened) Meat (any style, any amount) Salad (any kind of dressing) ....Dinner 1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened) Meat (any style, any amount) (fish may be substituted for meat) Vegetables (any green, yellow, or red vegetables cooked in butter or any seasoning) ...Bed Time Snack 1 glass tomato juice or 1 glass Skim milk Vegetables Allowed Red onions, green onions, bell peppers, radishes, cucumbers, broccoli, spinach, lettuce, cabbage, carrots, peas. Vegetables to Avoid White onions, potatoes, celery.

Egyptian train hits school bus, 49 children killed

ASSIUT, Egypt (AP) — A speeding train crashed into a bus carrying Egyptian children to their kindergarten in central Egypt on Saturday, killing at least 49 and prompting a wave of anger against the government in Cairo. Over 50 children between four and six years old were on board when the bus was hit, a security official said, adding that it appeared the railroad crossing was not closed as the train sped toward it

god help the family who lost a child......