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Archive for the ‘body’ Category

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Essential Oils for Pain 

Essential Oils for Pain



I’m a big time advocate for alternative help when it comes to pain. I have chronic back from tumbling as a gymnast and cheerleader. My back went out on me when I was just 17. Many years later, I struggle with chronic pain. I have medication, but I don’t want to use it if I don’t have to. I enjoy using essential oils to help alleviate my pain. If you are in pain, there is an essential oil that can help! 


Here is a list of essential oil’s for different types of pain, for varying pain such as: bone pain, circulation, inflammation, muscles, ligaments, and viruses



Young Living is the best Essential Oils carrier in the business! I love their oils so much more than other brands because of the ingredients it’s made from, and the concentration is much higher than other brands, leaving you needing to use less drops, thus saving you money. Not to mention their scents, I’ve always felt like their scents were much stronger than other brands that I have tried before. It is a little bit more expensive of an essential oils line, but for all of the reasons I listed above. Below is a pain Cream created by Young Living. I am going to try it after I purchase Valor, that is the only Oil I don’t have from the list. 






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9 DIY Shaving Cream Recipes for Men and Women

9 DIY Shaving Cream Recipes for Men and Women

I have searched ingredients in so many different shave creams, and what I’m about to share are the best, most natural recipes for a natural homemade shave. It’ll feel better than with other shave creams because of the healing ingredients that don’t strip your skin, but rather put nutrients back in, adding elasticity to the skin and leaving your body feeling oh so good afterwards. A lot of the essential oils used in these recipes are natural healing oils that keeps razor burn away, and your skin looking spectacular. You’ll make your mate especially happy with your smoothness, too. An added bonus if you will. 


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  • Men Must Be Smooth Too! 


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Indoor Cardio Workout

Indoor Cardio Workout


Everyone should have some sort of cardio routine in their life. If you’re a person like me, who likes to workout in your own home, with your own equipment, but you don’t do any cardio, here is a great way to exercise indoors and do cardio. It involves many different moves that keep your heart-rate up, and you burning more calories, thus losing more weight. So many people are not part of a gym, so their home is all they’ve got. Try out some or all of these moves for your next indoor workout. And be sure you are sweating! 


*Mountain Climbers


*Burpees


*Air Jacks


*Jumping Lunges

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7-Day Workout: Sunday 

7-Day Workout: Sunday 



*Russian Twist

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7-Day Workout: Saturday

7-Day Workout: Saturday



*Superman


*Bird-Dog


*Bird-Dog Plank

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7-Day Workout: Friday

7-Day Workout: Friday


  • Side Plank

  • Jack Knife Sit-Up

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7-Day Workout: Thursday 

7-Day Workout: Thursday 



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Essential Oils for TMJ

Essential Oils for TMJ


  • TMJ (Temporomandibular Joint Syndrome) is inflammation and tightness of the joint that connects the jaw to the skull.”

“The ability to open the mouth completely can be hampered and the jaw can get “stuck” open or closed. Clicking each time when the mouth is opened is often a frequent symptom of TMJ.”

“TMJ causes include any unusual pressure placed on the jawbone such as habitual gum chewing, grinding of the teeth, and misalignment of the teeth or jaw. If TMJ is severe, it can even cause pain in the neck, shoulder and cause headaches.”

“TMJ is frequently worse with stress where more grinding or clenching of the jaw may occur.”

“The good news is there are natural TMJ treatment home remedies that are highly effective for fast relief.”

  • Top Foods for TMJ Diet

“If you want to overcome TMJ, then following a mineral rich anti-inflammatory diet is essential:”

  • Foods easy to chew – While there is jaw pain, include foods that are easy to chew such as soups, stews, smoothies or cooked vegetables.
  • Small meals – Eat small meals to help stabilize blood sugar. Fluctuations in blood sugar can increase grinding of teeth.
  • Wild-caught fish – Omega-3s can help reduce pain and inflammation.
  • Steamed vegetables – These foods are easy to chew and provide important nutrients for healing.
  • Protein shakes – If you have difficulty chewing protein, try for a protein shake instead while the TMJ is flared.
  • Magnesium rich foods – Magnesium is known as the relaxation mineral and can release tension in tight muscles.
  • Foods to Avoid
  • Sugar – Increases inflammation and lowers immune response.
  • Caffeine – May increases muscle tension by dehyrating the muscles.
  • Alcohol – Increases teeth grinding at night.
  • Gum or caramels – Any hard to chew candy can make TMJ worse.
  • Tough foods – Be careful with any foods that are difficult to chew, like dry cuts of meat.

Top 5 TMJ Treatment Home Remedies

#1 Magnesium (250 mg 2-3x daily) Helps relax the muscles and nervous system.

#2 Calcium (500 mg 2x daily) Works with magnesium to aid in muscle relaxation.

#3 Kava (70 mg 3x daily) Helps reduce anxiety and relax the muscles.

#4 MSM (1000 mg 3x daily) A natural anti-inflammatory and reduces muscle spasms.

#5 B-complex (50 mg 2x daily) Helps relieve the effects of stress.

Source: TMJ

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7-Day Workout: Wednesday 

7-Day Workout: Wednesday 


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Get Rid of that Migraine!

Get Rid of that Migraine!


Did you know that there are four stages to a Migraine? Yes! There are ways to tell you’re getting a migraine, in which case, you should start trying to kick it before it takes over! 

Essential Oils are my favorite way to relieve something naturally. And there are plenty of oils for a headache or migraine. 


Do you know how or where to put the essential oils?



Yoga is another natural way to get rid of your migraine.


Lastly, but probably most important is your diet. Foods can cause your migraine. And there are foods that relieve it too. Check it out! 



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7-Day Workout: Tuesday

7-Day Workout: Tuesday 


  • Like I posted yesterday, this week I will post a workout for each day this week. Here is today’s, can you do it? 



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Contraceptive injection for men could end need for vasectomy

Contraceptive injection for men could end need for vasectomy


Oh My God! I have been waiting for this day for over 15 years! Male Birth Control is here ladies and gents, and with almost 100% effective, women can finally almost give up having to take contraceptives! That is, if you’re in a relationship that where you know your mate has taken care of taking the Male Birth Control. I’m no doctor, so read this and find out what science has come through on. Finally! Women, this is awesome news for you if you have always had to take the birth control, now you can make your man go through with this procedure and no more birth control for you! Now, this will most likely help married couples, and lots of others too. I am just too happy, my whole life I have been on the pill since 17. Now my husband can get this male birth control and everybody wins! My husband is in the medical field and told me how unintrusive the procedure is, and can be done quite quickly. 

“If free of side effects then this novel approach has the potential for great promise as a male contraceptive. It is essential to know that the reversibility remains, irrespective of the duration of use.”

For those of us who don’t want this: 


Tired of using everything to not get pregnant? 


Need something to finally kick all those swimmers out?


“The end of the vasectomy is on the horizon after scientists announced human trials for a new contraceptive injection for men.”

“The simple process, which takes just a few seconds, involves injecting a harmless gel into the tube which transports the sperm to create a blockage.” 

“It is the same tube which is severed or tied during a vasectomy, but crucially the new process can be reversed by a second injection which quickly dissolves the gel barrier and restores fertility.”


“Scientists at the Parsemus Foundation in California are beginning trials on men to see if the process is equally successful in humans. There are currently no long-acting, reversible contraceptives available for men, whose only options are condoms or a vasectomy.”

“Although vasectomies are 99 per cent effective they can lead to painful swelling as well as ongoing discomfort for men and are increasingly being rationed by Clinical Commissioning Groups to save money.”

“The new injectable gel, called Vasalgel, is made from a dense web of molecules which form a viscous barrier when entering the tube connecting the testicles to the penis.”


“The team behind the gel is a not-for-profit organisation so the injection is likely to be fairly cheap once it comes to market, and could eventually be offered on the NHS if is passes regulatory approval.”

“British scientists said that if human trials proved effective there would be a “worldwide market” for the product, and said the initial tests showed “great promise”.”


“Prof Adam Balen, chairman of the British Fertility Society, said: “This is an interesting technique that achieves a reversible vasectomy by blocking the passage of sperm with a substance that later can be flushed out.”


“If free of side effects then this novel approach has the potential for great promise as a male contraceptive. It is essential to know that the reversibility remains, irrespective of the duration of use.”


Source: No Need Vasectomy

“Vasalgel, the male birth control that’s due out in 2018, will begin studies in human males later this year, and expand its studies next year. But how does Vasalgel work? Good question. It’s a gel that’s injected into a guy’s vas deferens, otherwise known as the tube the sperm swim through to get to the egg. As I mentioned in this piece, it’s like football — the gel is the defense to the aggressive sperm trying to score. (Pun intended.) Seminal fluids will still be released, but no sperm. (No sperm!) The sperm are too big to get through the gel and, instead, they’re reabsorbed into the body. What will science think of next?!”

Read the whole Vasagel article to find out more about Vasagel and how it works.

Source: Vasagel

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Boost Your Metabolism 

Boost Your Metabolism

One of my 2017 resolutions was to start boosting my metabolism by working out correctly to help boost it, eat the right foods, and stay healthy. How many of you have that same type of resolution. Down below I have collected the best charts and pictures that will help you get on track and stay there. 


There are so many ways to help your body lose weight or just get healthier by boosting your metabolism. There are foods, exercises, drinks and more at your fingertips, ready to help you boost your metabolism in 2017. 


“Metabolism is a term that is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism. Metabolism can be conveniently divided into two categories:”

“Catabolism – the breakdown of molecules to obtain energy.”

Anabolism – the synthesis of all compounds needed by the cells.”


“Metabolism is closely linked to nutrition and the availability of nutrients. Bioenergetics is a term which describes the biochemical or metabolic pathways by which the cell ultimately obtains energy. Energy formation is one of the vital components of metabolism.”

Source: Metabolism


Here is an example of an excellent workout for boosting metabolisms. 


What not have a smoothie to help start-kick your metabolism in the mornings. 



Try this app, that is free that will keep track of what you eat and more! This could be a game changer for some of you. Good luck!

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Women, Improve Your Pelvic Floor and More!

Women, Improve Your Pelvic Floor and More!



Pelvic floor muscles

“Having strong pelvic floor muscles gives us control over the bladder and bowel. Weakened pelvic floor muscles mean the internal organs are not fully supported and you may have difficulty controlling the release of urine, faeces (poo) or flatus (wind).”

“Common causes of a weakened pelvic floor include childbirth, obesity and the associated straining of chronic constipation. Pelvic floor exercises are designed to improve muscle tone and prevent the need for corrective surgery.”




What are pelvic floor muscles?

“Pelvic floor muscles are the layer of muscles that support the pelvic organs and span the bottom of the pelvis. The pelvic organs are the bladder and bowel in men, and bladder, bowel and uterus in women.”

“The pelvic floor muscles stretch like a muscular trampoline from the tailbone (coccyx) to the pubic bone (front to back) and from one sitting bone to the other sitting bone (side to side). These muscles are normally firm and thick.”


“Imagine the pelvic floor muscles as a round mini-trampoline made of firm muscle. Just like a trampoline, the pelvic floor is able to move down and up. The bladder, uterus (for women) and bowel lie on the pelvic floor muscle layer.”


“The pelvic floor muscle layer has hole for passages to pass through.There are two passages in men (the urethra and anus) and three passages in women (the urethra, vagina and anus). The pelvic floor muscles normally wrap quite firmly around these holes to help keep the passages shut. There is also an extra circular muscle around the anus (the anal sphincter) and around the urethra (the urethral sphincter).”

“Although the pelvic floor is hidden from view, it can be consciously controlled and therefore trained, much like our arm, leg or abdominal muscles.”


What do Pelvic Floor muscles do?

“Pelvic floor muscles provide support to the organs that lie on it. The sphincters give us conscious control over the bladder and bowel so that we can control the release of urine, faeces (poo) and flatus (wind) and allow us to delay emptying until it is convenient. When the pelvic floor muscles are contracted, the internal organs are lifted and the sphincters tighten the openings of the vagina, anus and urethra. Relaxing the pelvic floor allows passage of urine and faeces.”

“Pelvic floor muscles are also important for sexual function in both men and women. In men, it is important for erectile function and ejaculation. In women, voluntary contractions (squeezing) of the pelvic floor contribute to sexual sensation and arousal.”


“The pelvic floor muscles in women also provide support for the baby during pregnancy and assist in the birthing process.”

“The muscles of the pelvic floor work with the abdominal and back muscles to stabilise and support the spine.”

SourcePelvic Floor Muscles
*These are just a few examples of how you can help tighten your Pelvic Floor 



*12 Great Pelvic Floor Safe Exercises


Along with strengthening the Pelvic Floor, women we must also exercise our Kegel muscles. These are the muscles that help you be able to achieve orgasm during intercourse, but also, gives you a much better control of your bladder and vaginal muscles. Ladies, if you haven’t tried kegels, you must start. Pick up a toy intended for your kegel muscles and get to work! You will feel rejuvenated (down there), by tightening the vagina. 



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Know Your Glutes!

Know Your Glutes! I’m 


Do you know that there are three main areas in your glutes? The minimus, the medius, and the maximus. This picture below shows in perfect detail the three areas. 

This picture below shows us the the same glutes, but with this view, you can see each section easier, or just in a different way. 





What type of butt do you have??

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Exercise to Age Well, at Any Age

Exercise to Age Well, at Any Age


“Offering hope and encouragement to the many adults who have somehow neglected to exercise for the past few decades, a new study suggests that becoming physically active in middle age, even if someone has been sedentary for years, substantially reduces the likelihood that he or she will become seriously ill or physically disabled in retirement.”

“The new study joins a growing body of research examining successful aging, a topic of considerable scientific interest, as the populations of the United States and Europe grow older, and so do many scientists. When the term is used in research, successful aging means more than simply remaining alive, although that, obviously, is the baseline requirement. Successful aging involves minimal debility past the age of 65 or so, with little or no serious chronic disease diagnoses, depression, cognitive decline or physical infirmities that would prevent someone from living independently.”


“Previous epidemiological studies have found that several, unsurprising factors contribute to successful aging. Not smoking is one, as is moderate alcohol consumption, and so, unfairly or not, is having money. People with greater economic resources tend to develop fewer health problems later in life than people who are not well-off.”

“But being physically active during adulthood is particularly important. In one large-scale study published last fall that looked at more than 12,000 Australian men aged between 65 and 83, those who engaged in about 30 minutes of exercise five or so times per week were much healthier and less likely to be dead 11 years after the start of the study than those who were sedentary, even when the researchers adjusted for smoking habits, education, body mass index and other variables.”

“Whether exercise habits need to have been established and maintained throughout adulthood, however, in order to affect aging has been less clear. If someone has slacked off on his or her exercise resolutions during young adulthood and early middle-age, in other words, is it too late to start exercising and still have a meaningful impact on health and longevity in later life?”

“To address that issue, researchers with the Physical Activity Research Group at University College London and other institutions turned recently to the large trove of data contained in the ongoing English Longitudinal Study of Aging, which has tracked the health habits of tens of thousands of British citizens for decades, checking in with participants multiple times and asking them how they currently eat, exercise, feel and generally live.”


“For the study, appearing in the February issue of the British Journal of Sports Medicine, scientists isolated responses from 3,454 healthy, disease-free British men and women aged between 55 and 73 who, upon joining the original study of aging, had provided clear details about their exercise habits, as well as their health, and who then had repeated that information after an additional eight years.”


“The researchers stratified the chosen respondents into those who were physically active or not at the study’s start, using the extremely generous definition of one hour per week of moderate or vigorous activity to qualify someone as active. Formal exercise was not required. An hour per week of “gardening, cleaning the car, walking at a moderate pace, or dancing” counted, said Mark Hamer, a researcher at University College London who led the study.”


“The scientists then re-sorted the respondents after the eight-year follow-up, marking them as having remained active, become active, remained inactive or become inactive as they moved into and through middle-age. They also quantified each respondent’s health throughout those years, based on diagnosed diabetes, heart disease, dementia or other serious conditions. And the scientists directly contacted their respondents, asking each to complete objective tests of memory and thinking, and a few to wear an activity monitor for a week, to determine whether self-reported levels of physical activity matched actual levels of physical activity. (They did.)”


“In the eight years between the study’s start and end, the data showed, those respondents who had been and remained physically active aged most successfully, with the lowest incidence of major chronic diseases, memory loss and physical disability. But those people who became active in middle-age after having been sedentary in prior years, about 9 percent of the total, aged almost as successfully. These late-in-life exercisers had about a seven-fold reduction in their risk of becoming ill or infirm after eight years compared with those who became or remained sedentary, even when the researchers took into account smoking, wealth and other factors.”


“Those results reaffirm both other science and common sense. A noteworthy 2009 study of more than 2,000 middle-aged men, for instance, found that those who started to exercise after the age of 50 were far less likely to die during the next 35 years than those who were and remained sedentary. “The reduction in mortality associated with increased physical activity was similar to that associated with smoking cessation,” the researchers concluded.”


“But in this study, the volunteers did not merely live longer; they lived better than those who were not active, making the message inarguable for those of us in mid-life. “Build activity into your daily life,” Dr. Hamer said. Or, in concrete terms, if you don’t already, dance, wash your car and, if your talents allow (mine don’t), combine the two.”



Source: mobile.nytimes.com

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Yoga Sequences 

Yoga Sequences



If you’re looking for something new in your workout, add yoga to your life. It helps you stretch and become flexible. Yoga has been around forever, and if you’ve never tried it, do! When I do my yoga, I feel better after each practice because of the meditation and silence. Once you become good at a sequence you can enjoy the practice more because of the breathing involved. The breath takes you from one pose to the next. I hope you try it today. 

If you are truly a beginner, here are the best poses for you to try out and practice before actually moving on to sequences. 

If you like to workout in the morning, I find these exercises are good for waking up the body and your circulation. 

When you begin doing series, or sequences of poses, make sure to have each breath move you from pose to pose with each inhale to exhale. Here is an example of a great first time flow.

If you have been practicing for a while and you are wanting a new workout program, I found two 20-minute workouts that have proven well for me. They’re not too intense, but they shaped up my arms, abs and legs quickly. 

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Exactly What Slow Sex Is—and Why You Should Be Having More of It — StyleCaster

We’ve all heard about slow food, and you may or may not have heard about other “slow movement” subcategories, like slow parenting, slow education, slow design, and even slow fashion. It’s not the newest trend, but as the idea of slow living becomes less hippie-dippy and fringe, it’s gaining more legitimacy and interest in mainstream culture. And…

via Exactly What Slow Sex Is—and Why You Should Be Having More of It — StyleCaster

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Gross! Sorry, not sorry! The Average American Woman Wears Size 16 to 18, Study Finds — StyleCaster

Source: Instagram Women in this country are, on average, wearing dress sizes between 16 and 18, up from the previous average of size 14, according to new research. The study analyzed body measurements from the most recently published National Health and Nutritional Examination Surveys. What’s more, these measurements were compared to industry clothing size standards, and…

via The Average American Woman Wears Size 16 to 18, Study Finds — StyleCaster

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The Butt Workout Challenge 

The Butt Workout Challenge

*Here are some different bottom types. Find out which one you are to help know what areas to work on most! The better you know your body, the better a workout you can plan for!


  • If you’re ready to transform your butt today, have a better butt by the end of the month with this 30-day workout challenge. 

  • Here are a few great butt workouts that I always do. They really work on lifting your butt.




Good luck to everyone who tries these  exercises! 

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How to Stay in Shape on a Vegas Vacation

How to Stay in Shape on a Vegas Vacation 


I rarely take trips that are extravagant, but my husband and I have saved up for a Vegas vacation of a lifetime! I have been preparing my trip for over a year now, and I have put in lots of months of hard work to look and feel my best on vacation. But how will I stay fit while still having fun? Well, there are plenty of tips that I will give you to stay right with your diet, your workout, and what are some of my must-have items to bring. 


So how do you stay in shape while on a Vegas vacation? Your first thought should be about food. What kind of food to eat, to prepare for the vacation, as well as, what to eat once you get there? Whether you have plenty of time to shed a few pounds,or if your vacation is only days away, these tips will help you stay hydrated, full and not eating junk food.


FOOD: Start by making sure you are  hydrated and stay that way your whole vacation. Especially if you plan on getting some sun, which most people do. Carry a water bottle with you at all times and make sure you drink ice-cold water. It fills you up when you drink a glass of cold ice-water before a meal and helps you to eat less portions. A lot of times when people think they’re hungry, they’re actually thirsty. This will cut down on intaking empty calories. 

Next, get to know what zero calorie foods are actually zero calories, and incorporate them into your diet today. 



Now that you have seen some very good food suggestions, take a look at one of my cheat-sheet guides for meal awareness. When it comes to eating your square meals of the day, these are the guidelines I use for myself. 

Even the best of us get hungry between meals, and the way I snack is what always  keeps me on track or not. So these 5 clean and healthy snack ideas are a great idea to have with you during the day, and they won’t hurt your diet. 

Taking a Vegas Vacation means eating a 5-Star dining, and catering at your fingertips. There will probably be lots of good items to choose from, but most of them will not be good for you. Here are some amazing tips on how you can substitute certain items for better, low calorie choices. This will keep the pounds off for sure. 



EXERCISE: How do you work out during a Vegas vacation? Staying fit while on vacation is a hard feat, but it can be done. When I am in a hurry, and only have a few minutes to get a workout in, here’s the workout I do:


Are you staying in hotel with a good gym? This is a workout for you to do in the hotel. This is a workout that I truly enjoy because it’s not too much cardio, and I am not a cardio fan, even though I should be. 

And when you get a chance, you should explore all the different exercise classes offered around Vegas. Here are some examples of cool classes to get fit and stay fit! From yoga, to pole dancing, it seems like Vegas has it all to have fun and still get your workout in. What a great city!



*Vegas is the place where anything is possible. It really has it all! From casinos and royal treatment, to shows, restaurants, Vegas has pretty much anything you can dream of! Make sure you check out all there is to do at Vegas.com. You can get special deals on hotel rooms, concerts, you name it, Vegas probably has it!






Products: My final tips have to do with products that I use and will bring with me to stay looking fabulous! I would say using products has to be one of the biggest ways you can make yourself look better quickly. 

  • Sunless Tanner- find a good self-tanner and give yourself a nice glow before you step out in your bikini at the pool. Using a good brand can make or break your experience with this sunless tanner. Example, cheaper ones will be more streaky with an orange tint

  • Vitamin-E Oil – Staying in shape also means keeping your skin looking great too. I use Vitamin-E Oil all over my bottom and back of thighs, as well as most of my body. If you start using this oil before your trip, and massage it in a little, your skin will appear to have less cellulite and more toned, without any work

If you use all my tips and tricks, you will be healthy and most definitely in shape for any vacation, but most importantly, a Vegas Vacation! 

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Workout to Lose 10 Pounds in a Week

Lose 10 Pounds in a Week!

Looking to lose a little weight, quickly. Most of the time that is hard to do, but with these easy tips you can guarantee at least a few pounds will come off with ease.

*Before Breakfast

*Breakfast




*Lunch



*Snack




*Dinner




*After Dinner



Dose tea from 6:00 pm until bedtime. Do not drink a liter of water before bed! 

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Wake-Up Workout and Tips

Wake-Up Workout and Tips

*Push-Ups

*Sit-Ups


*Squats



*Lunges


* Jumping Jacks

*Wall-Sits





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Just Plank It

Just Plank It

Try this Plank Workout for 2 Weeks:


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Biggest Bipolar Triggers – No. 1

Biggest Bipolar Triggers


The Hardest:

“Avoiding Top Bipolar Triggers”

“Bipolar disorder is characterized by extreme shifts in mood — from high moments of grandeur to deeply depressed lows.”

“And when those shifts are severe enough, they can have a profound effect on your life.”It may take months or years to piece your life back together after the damage is done”, says psychiatrist Jeffrey Bennett, MD, an assistant professor of psychiatry at the Southern Illinois University School of Medicine in Springfield.”

“But can they be avoided? Perhaps. Understanding what triggers mood swings and planning ahead to deal with them can help you avoid a damaging episode of mania or depression.”


“One of the most common bipolar triggers is stress. In a study published in June 2014 in the Journal of Affective Disorders, negative or stressful life events seemed to trigger mood swings. “People with bipolar disorder are seven to eight times more likely to experience an unwanted, extended period of extreme mood shift — failure of their ususal coping mechanisms — in response to a stressful life event,” says Dr. Bennett. The events that cause serious stress are highly individual, but certain key life events and lifestyle patterns may act as triggers.”

everydayhealth.com

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Knockerball

I want to share a very special toy, that is for athletics, and a lot of fun! Its called Knocker all and it’s a new sport where you are inside a bubble-sort of toy, with handle bars for stabilization. 

Knockerball is about cutting loose and doing something you never dreamt of! 

The great thing about the design is that your head will be outside the bubble suit, so you don’t feel claustrophobic. Great idea! 

Each suit costs $83 online, click HERE to read more about the company and watch a video that demonstrates how it works and how you can play with many people, as seen above, or just two and you and your buddy can take out some aggression with good old smacking each other around…. But SAFE this time! 


If you like this idea, spread it to your friends, I’d love to get two teams together in Jacksonville, FL for some team playing!!! Let me know if that sounds cool. 
SPREAD THE WORD: KNOCKERBALL

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Essential Oils for Acne

There are a lot of different concoctions and potions for clearer skin. Well I have collected some of the best recipes out there for a brighter, more toned complexion that makes you naturally glow. Enjoy! These are my personal favorites.

Here are some great guides: 

If you are looking for the perfect coverup, I would suggest 2 products. 

1.


And 2.

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Essential Oils Guide

A Guide to Essential Oils and how to use them everyday, and everywhere in your home and life. Young Living is an excellent essential oils company. Here are the top reasons why Young Living is the best brand of essential oils there is to buy:

“The next time you drive by a field of fresh peppermint or hike through a pine forest, breathe deeply—you’re experiencing the soul-soothing power of essential oils. But essential oils are more than nice scents; these powerful plant extracts are your path to the lifelong wellness we are committed to helping you discover.”


“At the intersection of cutting-edge research and traditional wisdom, Young Living formulates targeted, essential oil-based wellness solutions that empower you to dodge harmful chemicals, energize your life, ditch stress and negativity, and reclaim your natural radiance. Browse this page for more details about our wellness categories: Home, Wellness, Balance, and Beauty.”

About Essential Oils:

“Extracted through careful steam distillation and cold pressing, only unadulterated essential oils are used in our products.”

Essential Oils in the Home:

“From cooking and cleaning to pet care and home remedies, essential oils provide many alternatives to harsh chemical products, allowing you to create the environment your family deserves.”



Essential Oils for Wellness:

“Whether you want to boost your energy, supplement your diet, or manage your weight, essential oil-infused multivitamins and nutrition solutions empower you to meet your wellness goals the natural way.”

Essential Oils for Beauty:

“Skincare, bath, and body products that are infused with natural essential oils instead of harmful chemicals allow you to naturally radiate beauty while experiencing the wonderful properties of herbs like lavender and sandalwood.”


Essential Oils for Balance:

By providing mental support for overall emotional wellness, essential oils easily incorporate into your daily routine to help you find life balance and inner serenity.”


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Abs for April 

  
This spring, set a goal to work your abs harder than any previous year! Learn about your core, and then workout until you’ve got a great one. Once you have a great core (stomach), you can really start focusing on areas that you want to most. For example, your lower-abs or obliques. Here are some great workouts for you to get in better shape than you thought possible. Just believe in yourself and put in the work, everyday. 

 
  
 

   

 
   

 
   

 

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High & Low Levels of Cortisol are Bad for Bipolar Disorder – Part 1

  
When I began reading about cortisol, “the Stress Hormone”, I became concerned when reading that bipolar patients had poorer health with high and low levels. Normal levels of cortisol did not affect most other bipolar patients. 

  

The following is from psychologytoday.com – 

Cortisol: Public Enemy #1
“The stress hormone, cortisol, is public health enemy number one. Scientists have known for years that elevated cortisol levels: interfere with learning and memory, lower immune function and bone density, increase weight gain, blood pressure, cholesterol, heart disease… The list goes on and on.”

  

“Chronic stress and elevated cortisol levels also increase risk for depression, mental illness, and lower life expectancy.”

“Cortisol is released in response to fear or stress by the adrenal glands as part of the fight-or-flight mechanism. The fight-or-flight mechanism is part of the general adaptation syndrome defined in 1936 by Canadian biochemist Hans Selye of McGill University in Montreal. He pubished his revolutionary findings in a simple seventy-four line article in Nature, in which he defined two types of “stress”: eustress (good stress) and distress (bad stress).”

  

“Both eustress and distress release cortisol as part of the general adaption syndrome. Once the alarm to release cortisol has sounded, your body becomes mobilized and ready for action—but there has to be a physical release of fight or flight. Otherwise, cortisol levels build up in the blood which wreaks havoc on your mind and body.”

  
Eustress creates a “seize-the-day” heightened state of arousal, which is invigorating and often linked with a tangible goal. Cortisol returns to normal upon completion of the task. Distress, or free floating anxiety, doesn’t provide an outlet for the cortisol and causes the fight-or-flight mechanism to backfire.”

 

 
 

 

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How to Keep Your Self-Esteem High

  

Check out the links below to read and learn more!



  • Keep a Healthy Self-Esteem  

 

  • Low Self-Esteem v High Self-Esteem

  

  • Confidence v Insecurity 

  

  • Improve Your Confidence 

  

   

  • Try Creating a Self-Esteem Journal

  • How to Bounce Back From Low Confidence 

  

  • Ways to Improve Self-Esteem

  

  • YOU CAN DO IT!!!

  
 

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March Workouts and More!

  
This March, get fit as spring comes around the corner and summer will be here before we know it! Here are a few workouts that have a new exercise everyday. There is even a food calendar that can help you stay on track by eating healthy!

  


31-Yoga Challenge. A challenge for each day!
  
 
March Madness Challenge 
  
  

Six-Pack March

  
  

  

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ADHD and Traumatic Injuries

  

  • Study finds association between people who have had a traumatic brain injury, ADHD

   

“A new study has found a “significant association” between adults who have suffered a traumatic brain injury at some point in their lives and who also have attention deficit hyperactive disorder.”

  
“The data used in the adult study was collected by the Centre for Addiction and Mental Health’s Monitor, a continuous, cross-sectional telephone survey of almost 4,000 Ontario residents age 18 and older. Traumatic brain injury was described as any injury to the head that resulted in loss of consciousness for at least five minutes or overnight hospitalization. ADHD was measured by self-reported history of an ADHD diagnosis or the Adult ADHD Self-Report Scale known as the ASRS.”

  
“Among adults with a history of TBI, 5.9 per cent reported having been diagnosed with ADHD in their lifetime and another 6.6 per cent screened positive for ADHD when the self-report scale was conducted during the phone survey.”

“Recent clinical studies have suggested a relationship between ADHD and TBI that were experienced in childhood.”

  

  
“”This is not be surprising because some of the most persistent consequences of TBI include ADHD-like symptoms, such as memory and attention impairment, deficits in executive functions such as planning and organization, processing consonants and vowels and impulsive behaviour,” Dr. Ilie said.”

“Other studies have suggested that TBI may lead to psycho-neurological changes that facilitate ADHD or ADHD may increase the probability that a person may fall or have another accident that will result in a TBI.”

“Traumatic brain injuries are increasing in developed countries. The World Health Organization has predicted that by 2020 TBI will become the third largest contributor of disease and disability in the world, following heart disease and depressions.”

  “Injuries from team sports such as hockey and football have been identified as the main source of TBI among youth, while falls and motor vehicle collisions are the main causes among adults.”
   
 

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Another Look at Gluten

  
Gluten (from Latin gluten, “glue”) is a mixture of proteins found in wheat and related grains, including barley and rye. Gluten gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture.

  
   
    
   

To learn more, click the links below!

What is Gluten?

Going Gluten Free

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8 Signs You’re Gluten Intolerant 

  
Intolerant
“Gluten intolerance, also called gluten sensitivity or Celiac Disease- when it’s in its most severe form- can have symptoms that range from no symptoms to life threatening or debilitating chronic health problems and anywhere in between. Often, these symptoms are not consistent from person to person and this is part of what makes gluten testing or Diagnosing Gluten Sensitivity so difficult for medical professionals.”

1. Gastrointestinal effects

   
   

2. Malabsorption of vitamins

   
    
 
3. Skin rash

   
   

4. Migraines

   
    
   
5. Joint pain

   
    
 6. Lactose intolerance

   
    
 
7. Chronic fatigue

   
   
8. Fibromyalgia

  
   
    
 

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Lose that Belly Fat!

  
Eliminate Belly Fat

 
Most women want a toned, flat stomach. No surprise there. But since many women are still relying on crunches to get it, it is important to make one thing clear: Crunching is not the most effective abs workout. Crunches work only the muscles on the front and sides of your abdomen, but it’s important to target all the muscles of the core to get more defined abs—including lower back, hips, and upper thighs.  
“To lose belly fat and uncover amazing abs, you should use a series of core stabilization exercises. These core exercises should in fact be part of all fitness training program. Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture. They also burn more calories than crunches because they work more muscles.”
   
 “Exchange crunches for the following three super-effective abs exercises. You’ll be on your way to a perfectly toned, flatter tummy in no time.”
   The Best Abs Exercise #1: Side Plank   

  
 “This abs exercise is more challenging than a traditional plank because you’re supporting your entire body weight on two points of contact instead of four. As a result, you work your core harder to stay stabilized.”
 
A. Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip.

B. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.

 The Best Abs Exercise #2: Walkout from Pushup Position
  “This abs exercise involves full-body movement, such as using the arms and legs, while incorporating resistance to strengthen your entire core.” 

Make it harder: Lift one leg before you walk your hands out and back

  

 A. Start in pushup position with hands two inches wider than your shoulders.
B. Walk hands out as far as possible, then walk back. Do 10-12 reps
  
The Best Abs Exercise #3: Alligator Drag 
 “This abs exercise uses your entire core to keep your body stabilized and burns additional calories by adding movement (dragging yourself along the floor). It mixes cardio, stability, and strength training to get you fast results.”  

A. Find a stretch of floor that allows you to go forward 10 to 20 yards, and grab anything that will slide over the surface with minimal friction. Dinner plates or plastic bags work on a carpeted floor, while towels work on wood or tile.
B. Start in pushup position with your feet on the slides, towels, or plates.
C. Walk yourself forward with your hands to the end of your runway (aim for at least 10 yards). Rest for 60 to 90 seconds (or as long as you need to recover) and repeat the alligator walk back to where you started. That’s one set. Repeat one more time.
  

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Fallen Angel Yoga Pose

   
 
Here are some great examples of different ways to do this difficult pose. It is very rewarding if you can find your balance in this pose!

   
    
   

 

Sciatica Pain Relievers

These simple poses target the tight muscle that often causes sciatic pain: the piriformis.

7 Poses to Soothe Sciatica

“Sciatica has a long (and painful!) history. As far back as the 5th century BCE, doctors and sufferers alike have tried a host of imaginative remedies, from leeches and hot coals in Roman times to 20th-century use of creams and injections. The principle causes of sciatic pain are less mysterious than its heritage suggests, yet there are still millions who suffer from it. In 2005, the Journal of Neurosurgery: Spine estimated that more than 5 percent of the adult population in the United States suffers from sciatica, and over a lifetime, an individual has a 40 percent probability of experiencing it. But here’s the good news: in many cases, a mindful, targeted yoga practice can help you overcome the pain.”

“By definition, sciatica is tenderness and pain anywhere along the sciatic nerve, typically showing up on one side of the body. There are two sciatic nerves—one for each leg. These are the longest nerves in the human body. Each originates from several nerve roots that exit from the spinal cord, then thread through apertures in your sacrum and merge to form the main body of the sciatic nerve. The sciatic nerve passes between layers of the deep buttock muscles (gluteus medius and gluteus maximus), through the deep muscles of the back of the thigh, and down through the outer edge of your leg to your foot.”

Symptoms of Sciatica

“Sciatica frequently flares up while bending over, running, sitting (especially driving) and during many other everyday movements, both active and passive. Symptoms can include:

  • Pain anywhere along the sciatic nerve pathway: in the lower back, buttock, back of the thigh, and/or calf.
  • Fatigue, numbness, or loss of feeling in your legs and/or feet.
  • An electric, tingling, burning, pinching, or pins-and-needles feeling known as paresthesia.
  • Weakness that can cause your knees to buckle when you stand up from sitting.
  • Foot drop: a condition in which you are not able to flex your ankles enough to walk on your heels.
  • Reduced reflexes in your Achilles tendon and knee.”

“The presence of sciatic pain often leads doctors to look for a herniated disk in the lumbar spine, which may be pressing against the sciatic nerve. This is a significant problem, and it’s especially important to have your disks checked out by a doctor if you are experiencing pain in your mid-lower back, painful electric shocks down your sciatic nerve, and/or tingling, burning, weakness, or numbness in your legs or feet. These can be signs that an acute herniated disk is pinching the nerve, which is a bigger problem than sciatic pain alone.”

“Sciatica can also be caused by a small but significant muscle deep within your hip—the piriformis. In fact, another 2005 study in the Journal of Neurosurgery: Spine showed that nearly 70 percent of sciatica cases are caused by this muscle. The piriformis is one of a few small deep hip rotators that you use to turn your thigh out. It also extends your hip when you walk, and abducts the thigh (i.e., takes it out to the side) when your hip is flexed. The sciatic nerve is sandwiched between the piriformis and the small hard tendons that lie against the bone of the sacrum and pelvic bone. If the piriformis is tight (and it often is), it exerts pressure on the sciatic nerve and pushes it against the tendons beneath it, which can cause excruciating pain; this is known as the piriformis syndrome.”

How can you tell if the problem originates in the piriformis? Here are a few indicators:

  • Pain and a pins-and-needles sensation down the outside of your calf to the web space between the little and fourth toes.
  • Difficulty walking on your heels or on your toes.
  • Burning in the back of your thigh and calf down to your heel, with stiffness in your legs. (Note: In some cases this can signal a problem in the spine instead of the piriformis.)
  • Pain from sitting, accompanied by a tingling sensation at the back of your thigh. The pain may be relieved by standing, but you still experience numbness in all of your toes even when standing.
  • Buttock and sciatic pain from exercising or sitting for long periods of time, with or without sensations of numbness, weakness, or tingling. While the pain may appear during standing activities, it gets worse when you sit down.

The Basic Piriformis Stretch: Ardha Matsyendrasana

“A simple half spinal twist (ardha matsyendrasana) gives the piriformis a mild stretch that encourages it to release and lengthen, and the intensity can be progressively increased as you approach the full pose. Stretching the muscle too aggressively can provoke sciatic pain, so it’s important to proceed carefully, using the following variations and adjusting the pose so that you feel minimal discomfort. The descriptions are intended to stretch the piriformis in the left hip; be sure to repeat on the other side.”

Prep for Spinal Twist

“Sit on the corner of a folded blanket with your knees bent and your feet on the floor in front of you. Take your right foot under your left knee and around to the outside of your left hip. Your right knee should point straight forward. For the mildest hip stretch, place your left foot on the floor to the inside of your right knee, so that the left foot is roughly in line with your left hip; for a stronger stretch, place your left foot to the outside of your right knee. It’s likely that your left sit bone is now lighter on the floor than your right. Lean onto your left sit bone to balance the weight between the two hips; this is the beginning of the stretch. Steady yourself by holding your left knee with your hands, and from this balanced foundation, inhale and lengthen upward through your spine. If the stretch is too intense or if you feel pain radiating down your leg, increase the height of the padding under your hips until the stretch is tolerable.”

“If you don’t feel a stretch in your left hip, gently pull your left knee across the midline of your body toward the right side of your chest, keeping your sit bones equally grounded, and resist your thigh slightly against the pull of your hands. This action will help keep your sit bone grounded and increase the stretch to the piriformis.

Stay in the pose anywhere from 20 seconds to a couple of minutes, then repeat on the other side. Do two to four sets at a time. As your piriformis muscles stretch out over time, gradually decrease the height of your blankets until you can sit on the floor.”

Simple Seated Twist

“In the full version of ardha matsyendrasana, your upper body turns toward the upright knee. To help your upper body turn fully, place your left hand on the floor behind you; continue to hold your left knee with your right hand. Keep your heart lifted and keep the natural inward curve in your lower back. Use your inhalation to lift, lengthen, and expand; use your exhalation to twist without rounding your back.”

“Now you can deepen the action on the piriformis by increasing the resisted abduction of the thigh, while releasing any tightness in the groin. As you twist, use your hand on your left knee to gently draw or hug that knee toward your chest. Let your inner thigh or groin relax, allowing it to soften and melt downward toward the sit bone. As you draw the knee toward your chest with resistance, your thigh bone laterally releases out at the hip, pressing against the piriformis and encouraging it to release.”

“The twist deepens as you draw your knee into your elbow or take your upper arm to the outside of your knee. At this point, as you press your knee against the arm to leverage a deeper twist, the pose becomes more active in the hip and less effective as a piriformis release. If you’re suffering from piriformis syndrome, you certainly don’t want to tighten this muscle further, so it’s best not to try to go so deeply into the twist!”

Standing Twist

“The standing twist is a milder standing version of the stretch in ardha matsyendrasana. Like the F.A.I.R. test, it brings the thigh into adduction and internal rotation. Place a chair against the wall. To stretch your right hip, stand with your right side next to the wall. Place your right foot on the chair, with your knee bent to roughly 90 degrees. Keep your standing leg straight, and steady your balance by placing your right hand on the wall. Lift your left heel up high, coming onto the mounds of the toes, and turn your body toward the wall, using your hands for balance. As you exhale, lower your left heel to the floor, maintaining the twist. Allow your right hip to descend, keeping your hips relatively level. Hold for several breaths.”

More Stretches for Sciatica

“Hamstring stretches also play an important role in relieving sciatic pain, because tight hamstrings can gang up with a tight piriformis to constrict the vulnerable sciatic nerve. Sciatic pain caused by a tightening of the hamstrings and surrounding muscles often comes from activities such as driving for long periods, especially when the car seat encourages a slumped or rounded posture, or during athletic activities. In these cases, take a rest stop or a break, and try the following hamstring stretches.”

3 Helpful Hip Openers

“In general, sciatic pain is helped by poses that passively stretch the hip with the thigh externally rotated, but not from poses such as baddha konasana (cobbler’s pose) which actively rotate the thigh outward and thus tighten the deep hip rotators.”

Modified Gomukhasana

“Gomukhasana (cow’s face pose) is a good example of a passive stretch to the hip rotators. Sit on the floor and extend your legs forward in dandasana (staff pose). If you have trouble sitting upright, you can sit on the edge of a blanket, but also keep a second blanket or a towel nearby. Bend your right knee and bring your right leg over and across your left leg. Use your hand to draw your right foot close to your outer left hip. Move your left foot across the midline to the right. Using your hands on the floor, lift and wiggle your hips until your knees are stacked, with your right knee above your left.”

King Pigeon Hip Stretch

“Raja kapotasana (king pigeon pose) is the strongest of the piriformis stretches. Bring yourself only to the edge of the stretch, so that you can remain there, breathe, and allow the piriformis to release. Start on your hands and knees. Bring your right knee forward and out to the right. Bring your right foot forward as well, until your heel is in line with your left hip and your shin is at about a 45-degree angle. Keep your foot flexed to protect your knee. To stretch the right piriformis, lean your upper body forward, tuck your left toes under, and slide or walk your left leg straight back, allowing your right thigh to rotate out passively as your hip descends toward the floor. Keep your hips level to the floor and square to the front of the mat; don’t let your pelvis turn or fall to one side. Support your right hip with a blanket if it does not reach the floor, and remain in the pose for anywhere from several breaths to a minute. Experiment with leaning your upper body forward over your shin, and with bringing your torso more upright to vary the stretch to the hip.”

Foods to Prevent Alzheimer’s Disease 

 
Foods that Prevent
 

“Alzheimer’s disease often begins with what appears to be simple forgetfulness, but it wreaks much more havoc over time, destroying speech, comprehension, and coordination and causing restlessness and dramatic mood swings. One in three people over the age of 80 will be its victim, and most of us sit back and hope we won’t be one of them. The right diet may delay the onset of the disease or lower your risk by as much as 40%. So, isn’t a diet change worth it?”


So what are these amazing foods for your brain? Well…

1. Omega-3 Fatty Acids

“Eating fatty fish like salmon, herring or white tuna once a week may slow cognitive decline by 10%. Omega-3 fatty acids, especially the type known as DHA, found in fatty fish are the key.”

  • Walnuts
  • Flax Seeds
  • Olive Oil

The three items above counter inflammation, which may contribute to protein build-up in the brain.


2. Foods Rich in Vitamin C and E

“The by-product of all of the chemical reactions in our busy brains are free radicals, unstable molecules that damage cells, possibly speeding up mental decline. Foods that contain antioxidants neutralize those free radicals, “mopping up” the “pollution” in your brain.”

“Research on the dietary habits of large groups of people has found that eating plenty of foods rich in vitamin C (like red peppers, currants, broccoli, and strawberries) and vitamin E (like olive oil and almonds) may reduce the risk of developing Alzheimer’s.”

“In a study conducted by researchers at the Rush Institute for Healthy Aging at Rush-Presbyterian-St. Luke’s Medical Center in Chicago, people who consumed the most vitamin E from foods (averaging 11.4 IU) had a risk of Alzheimer’s that was a whopping 67 percent lower than that of people who got the least (averaging 6.2 IU).”

“The effect of supplements is less clear, possibly because they tend to be taken in high-dose increments, unlike food that’s eaten over a lifetime. Foods also contain all forms of vitamin E, whereas supplements typically contain only one type, alpha-tocopherol. The different forms of vitamin E neutralize different forms of free radicals.”

 

3. Foods and Beverages High in Flavonoids

“To defend themselves from solar radiation and hungry herbivores, plants have created an arsenal of protective chemicals called polyphenols. Flavonoids are among the toughest of these, and they also fall into the antioxidant category.”

“Flavonoid-rich fruits include apples, blueberries, cranberries, and grapefruit. Vegetables that boast flavonoids include asparagus, Brussels sprouts, cabbage, garlic, kale, kohlrabi, kidney and lima beans, onions, peas, and spinach. One study found that people who drank fruit and vegetable juices such as orange, apple, or tomato three times a week were less likely to develop Alzheimer’s disease. An animal study showed that pomegranate juice halved the risk of Alzheimer’s disease in rats. Other studies show that the more flavonoids a person eats, the lower the likelihood of developing dementia.”

4. Curry Powder
“Cooks in India and other countries use curry abundantly, and the incidence of Alzheimer’s is lower in these places than in many Western nations. Curry could be one of the reasons. A prime ingredient in curry powder is turmeric, which contains curcumin (which gives curry its yellow color).”

“Studies have shown that people who consumed the highest amounts of curried foods actually have better brain performance. Autopsies on the brains of Alzheimer’s patients have revealed thick clumps of a protein called amyloid. In lab and animal studies, researchers have found that curcumin is a potent antioxidant, anti-inflammatory, and anti-amyloid compound. It binds to amyloid proteins and prevents them from grouping together to form plaque, so it may be that curcumin offers a triple blow to Alzheimer’s disease.”

5. Foods High in Folate
“Doctors have known for years that deficiency of certain B vitamins, particularly folate, can make it difficult to perform some cognitive tasks. New evidence shows that even slightly low levels can have a similar effect because folate, along with vitamins B6 and B12, helps to keep homocysteine levels in check. This amino acid impairs brain function and can dramatically increase a person’s risk of Alzheimer’s disease (as well as heart disease). The good news is that folate from foods like dark leafy greens and dried beans may slow cognitive decline.”

6. Wine
“One French study showed that drinking three 125-millilitre (4-ounce) glasses of wine per day reduced the risk of Alzheimer’s disease by a whopping 75 percent. Cheers to that!”

 

 

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