Adults with ADD: What WON'T You Do To Get The Job Done?

Adults with ADD: What WON'T You Do To Get The Job Done?
I am a member of a business Mastermind Group. We're a small
group of coaches and business people who meet weekly to
check in with each other, ask questions, and set the goals
we'd like to be held accountable for.

In last week's meeting, I complained that I was once again
setting the same goal for myself that I had set the week
before. Despite wanting to complete that goal very badly, I
just couldn't find the time to get it done.

That's when fellow Masterminder Doug Emerson, aka The
Profitable Horseman, asked one of the best coaching
questions I've ever heard:

In order to reach your goal this week, what WON'T you do?

He knows me well...and I think he's gotten to know
Attention Deficit Disorder well, too!

Asking me that one little question forced me to articulate
exactly what was getting in the way of my progress. It will
come as no surprise that I was allowing myself to follow
distractions that were new and more interesting than my
original goal.

Simply articulating this problem forced me to be aware of
it, which allowed me to consciously avoid the distraction.
This proved to be an excellent tool for achieving my
short-term goal.

So let's take this out of the business context and move it
into the general scope of ADD management. Let's use a
common example of a short-term goal that adults with ADD
frequently get tripped up on: financial management.
(Substitute organization or running errands or any other
goals that you have trouble meeting.)

Let's say you set a goal for yourself this weekend to
manage your finances and balance your accounts. When you
set out to do this, what usually gets in the way? These are
the things you can commit to NOT doing when you set out to
achieve your goal this weekend.

A great example of what might get in your way (no matter
what your goal) is getting caught up in your computer or
getting sucked into television. So before beginning to get
to work this weekend, you can commit to NOT watching TV or
turning on the computer until you've met your goal.

By making this commitment, you make yourself aware of
potential pitfalls and plan to deal with them before they
become problems. Deciding what NOT to do is an excellent
way to avoid the typical distractions that keep you from
getting the job done.

----------------------------------------------------
Jennifer Koretsky is the Founder of the ADD Management
Group, Inc. and the author of Odd One Out: The Maverick's
Guide to Adult ADD. Jennifer and her team work with ADD
adults who are overwhelmed with everyday life in order to
help them simplify, focus, and succeed. For free resources
and information on adult ADD, visit
http://www.ADDmanagement.com .

The Future Is Bright For Psoriasis Treatment And Eczema Treatment Methods

The Future Is Bright For Psoriasis Treatment And Eczema Treatment Methods
Psoriasis and eczema which is also known as dermatitis are
two skin conditions that are fairly similar and can affect
a wide range of people. However, there are several
differences between the two as well. One problem you can
find is other skin diseases that coexist with psoriasis,
which is why it is essential you treat these skin
conditions as quickly as possible,and psoriasis does tend
to be more severe than dematitis.

You will find that it typically Psoriasis is a life-long
condition that has alternating periods of rough patches and
periods or partially clearing. Therefore, it is essential
you still make an effort to treat the psoriasis as best as
you can. One method that is a bit surprising is natural
sunlight.

Natural sunlight can have a positive affect with psoriasis
treatment and also eczema treatment as it provides the
basis for the development of ultraviolet light therapy for
treating psoriasis. But at the same time, you never want
to purposely go out and get burned or redden your
skin.Short bursts of sunlight are of more benefit than a
long lay in the sun.

Until recently, steroid creams applied to the skin were
just about the only treatment available. These creams
helped reduce the inflammation. But you have to be
cautious of the side effects these creams bring on such as
thinning of the skin, stretch marks, bruising, and an
increased risk of infection.Another psoriasis treatment and
eczema treatment regimen involves the application of gels
or liquids that contain coal tar,but usage of these type
coal tar products are usually messy,they can stain clothing
and make the skin sensitive to sunlight. With regard to
dermatitis some things have been established as what can
cause this skin problem in some certain individuals.
Regular contact with strong solvents, cleaning fluids and
other similar harsh industrial abrasives can dry out and
break the skin enabling even small quantities of these
unnatural man made substances to penetrate into the deeper
layers of the skin, and develop these skin problems. Of
course not every person that works in that type of
environment is destined to suffer the cruel effects in
this way.Other factors such as a family member with this
skin disease increases the possibility of generating
dermatitis at some stage of life.Dermatitis like psoriasis
in that it can appear to settle down for a period of time
and then flare up again.

Despite these symptoms, creams still remain as the best
option available for psoriasis treatment and eczema
treatment. There are a number of new treatments that are
currently being researched and tested on. The future is
bright for those with the embarrassing skin conditions of
eczema and psoriasis.

----------------------------------------------------
Greatly reduce and get rid of psoriasis eczema with this
new natural Psoriasis Treatment and Eczema Treatment here
http://www.reygani.com/1eczema.html

Lower Your Risk of Heart Disease without Drugs

Lower Your Risk of Heart Disease without Drugs
Today, I am going to tell you how to lower your heart
disease risk using a comprehensive dietary and lifestyle
approach.

==> Dietary Recommendations: The first step in preventing
heart disease is to eat a healthy diet. First, eat more
whole foods rich in phytonutrients, plant molecules that
give your body the nutrients it needs.

Here are some tips:

1. To avoid blood sugar imbalances that increase
heart-disease risk, eat protein with every meal, even at
breakfast.
2. Use lean animal protein like fish, turkey, chicken,
lamb, and vegetable protein like nuts, beans, and tofu.
3. Combine protein, fat, and carbohydrates in every meal.
4. Avoid white flour and sugar.
5. Eat at least 50 grams of fiber daily. Beans, whole
grains, vegetables, nuts, seeds, and fruit all contain
fiber.
6. Avoid processed junk food, including soda and juice.
7. Increase omega-3 fatty acids by eating wild salmon,
sardines, herring, flaxseeds, and seaweed.
8. Reduce saturated fat and use more grass-fed or organic
animal products, which contain less saturated fat.
9. Eliminate hydrogenated fat, found in margarine,
shortening, processed oils, baked goods, and processed
foods.
10. Use healthy oils, like olive, cold pressed sesame, and
other nut oils.
11. Avoid alcohol, which increases triglycerides and fat in
the liver and creates blood sugar imbalances.
12. Eat every three to four hours to keep your insulin and
blood sugar normal.
13. Don't eat three hours before bed.
14. Have a protein breakfast every day.
15. Eat two to four tablespoons of ground flaxseeds every
day in salads or whole grain cereal. This can lower
cholesterol by 18 percent.
16. Drink green tea.
17. Use soy foods, which can help lower cholesterol by 10
percent.
18. Eat at least eight to ten servings of colorful fruits
and vegetables a day.

==> Supplements Along with a healthy diet and exercise
program, supplements can dramatically affect your risk of
cardiovascular disease:

1. Take a good multivitamin/mineral, plus a purified fish
oil supplement containing 1,000 to 2,000 grams a day of
EPA/DHA.
2. Try policosanol (10 mg to 20 mg twice a day).
3. Red rice yeast (two 600-mg capsules twice a day).
4. Plant sterols (2 grams a day).
5. Soy protein isolate shakes.
6. Fiber supplements such as PGX (Konjac fiber) -- 4 before
each meal with a glass of water.

==> Lifestyle and Exercise Get 30 to 45 minutes of
cardiovascular exercise at least six times a week.

You may try interval training (described in
"UltraMetabolism") if you are feeling stronger. I also
encourage strength training to build muscle and reduce body
fat composition.

==> Stress Reduction Stress alone can cause a heart
attack. It also contributes to heart disease by creating
inflammation, raising your cholesterol and blood sugar,
causing high blood pressure and increasing blood clotting.
Reduce stress by doing regular relaxation exercises.

==> Medications Many of my patients can lower their
cholesterol over 100 points by following the comprehensive
program I outline above. Occasionally I recommend
medications if I feel that my patient is swimming upstream
genetically, or if there is significant heart disease
present already.

When I do need to use medications, here are the ones I have
to choose from:

==> Statins These block the production of cholesterol in
the liver, lower inflammation, and may even reverse plaque
in the arteries.

Statins deplete the body's stores of the vital component
Coenzyme Q10. If you're on statins, take at least 100 mg of
CoQ10 a day.

Statins can also cause muscle pain and aching and require
regular liver function tests.

==> Niacin Very high doses (1000 to 3000 mg a day) of
niacin can raise good cholesterol (HDL) and lower high
triglycerides.

The major side effect is flushing, which you can prevent by
taking a baby aspirin (81 mg) half an hour before your take
the niacin.

I usually recommend long-acting Niaspan and build up slowly
over the course of 2 to 6 weeks to the desired dose of
1,500 to 2,000 mg daily.

==> Ezetimbe (Zetia) Zetia prevents absorption of
cholesterol from the intestine. It can interact with
statins to increase the risk of liver toxicity.

==> Fibrates These medications include fenofibrate
(Tricor) and gemfibrozil (Lopid), which help to lower
triglycerides and raise HDL.

The verdict is still out on their effectiveness and safety.
I prefer to use niacin, which achieves the same results,
at lower cost with less risk.

==> Bile Acid Binding Agents Drugs like Questran and
WellChol bind up bile in the gut and promote the
elimination of cholesterol from the body. Bile is
comprised of cholesterol among other things, and getting
rid of bile helps lower your cholesterol.

==> Summary Remember, cholesterol is only one of many
factors that lead to cardiovascular disease.

Diet, supplements, exercise, and other lifestyle approaches
can have dramatic effects on cholesterol, lowering it by
100 points or more within a few months of comprehensive
therapy.

Medications are a last resort. I never start them without
trying an integrated approach to cholesterol management.

If you are willing to make the changes in diet and
lifestyle and take a few supplements, your numbers will
change dramatically -- and so will your life.

----------------------------------------------------
Mark Hyman, MD is a pioneer in functional medicine,
practicing physician and best-selling author. A sneak
preview of his book "The UltraSimple Diet" is available.
See The UltraWellness Blog for more on Testing for Insulin
Resistance:
http://www.ultrawellness.com/blog/insulin-resistance

Receding Gums - Reverse Gum Disease

Receding Gums - Reverse Gum Disease
If you've ever worried about receding gums, you are not
alone. It's a condition that affects millions of people
each year and, in many cases, the byproduct of age. Early
identification and prompt treatment can stave off most
symptoms and preserve your long-term oral health.

Stopping the Recession

If you've started to notice that your teeth look longer
than they used to, you may be noticing receding gums. If
you've noticed increased sensitivity to hot or cold foods,
you may also have cause for concern. These are the two most
common symptoms of receding gums, and they can cause
significant distress. Indeed, they can allow food to become
lodged in the teeth more easily (creating the potential for
further infection), and they can produce significant
changes in the appearance of one's smile.

If this sounds like you, there is no reason to fret.
Chances are, this is simply part of the aging process. Over
time, mild grade infection of the gums can lead to
displacement and recession of the gums. It's a common
byproduct of gum disease and it can be prevented with
consistent and thorough oral hygiene habits.

If you are a regular brusher and flosser, you're off to a
good start. However, if you're looking to take an active
approach to preventing gum disease and its associated
conditions, you'll take some extra measures. At
trustednaturalproducts.com, we specialize in the prevention
of gum disease and we offer a wide variety of products to
promote oral care. There's something for every family
member and every need, and we encourage you to browse our
site for further resources.

Reverse Gum Disease

Did you know that it's possible to reverse gum disease?
There's simply no reason to suffer from bleeding gums,
receding gum lines, or discomfort during eating. With
proper treatment, you can have these symptoms on the mend
in no time at all.

A Call to Action A good many people sit idle while gum
disease takes hold of their lives. They may notice the
inflammation of their gums or they may notice that they are
beginning to choose their foods more carefully; however,
they proceed as if poor dental health is an inevitable
outcome, the natural byproduct of age and an active
lifestyle. This couldn't be less true.

Although our gums do become more vulnerable with age, with
proper oral hygiene, there is simply no reason not to avoid
most forms of gum disease. Proper brushing and flossing and
regular dental cleanings provide the foundation of this
effort. However, if and when gum disease rears its ugly
head, there is still much you can do to tackle symptoms.
Early intervention is the key to success and it doesn't
have to occur in the dentist's office.

----------------------------------------------------
Find tons of useful articles on oral care and gum disease
at http://www.trustednaturalproducts.com/articles.htm

How can permanent weight loss be achieved?

How can permanent weight loss be achieved?
The greatest problem when it comes to diet and weight loss
programs is for many people weight loss is not permanent.
It could be a matter of days, weeks or months; the simply
fact is that most people during this time put back most or
all of their lost weight. This can cause anxiety, anger and
frustration at the time and effort put towards following a
weight loss program that has not delivered the desired
results.

So whose responsibility is this far this lack of permanent
weight loss; is it the person doing the diet or the diet
plan that is being followed itself?

To answer this question fully; involves firstly looking at
the psychology of many dieters, as well as the choice of
diets available out there.

Most people think weight loss programs have to be
complicated to fit in with age, sex and body type. As I am
about to reveal many weight loss programs on the face of it
look complicated, however this unnecessary complication is
mainly to differentiate it from the competition. It can be
very confusing to know which diet plan to follow with so
much choice out in the marketplace.

Many weight loss programs out there make themselves
different from the competition, by using different daily
calorie ratios for the 3 main nutrients found in food. The
three main nutrients are proteins, fats and carbohydrates.
So for example, what you can have is high, medium, low and
zero daily calories of proteins, fats and carbohydrates.
There is so many different combinations you can with these
3 main nutrients use to make a weight loss plan. There is
little wonder that there is so much competition out there
with a vast number of different weight loss plans.

So why do so many diets fail people and why isn't there one
diet out there that has proven to consistently achieve
permanent weight loss.

The real answer is to turn the first question around;
instead it should read why do so many people fail in their
dieting. This leads to answering the second question; there
isn't a diet that guarantees permanent weight loss, because
it depends very much on the individual who is carrying out
the diet.

So instead of recommending which diet you should follow,
you need to understand why people fail diets in the long
term, this can lead to stopping the cycle of putting weight
back on when lost, thus achieving permanent weight loss.

Generally almost all diets work by using the different
combinations of fats, proteins and carbohydrates for your
daily calorie intake. In the short term by burning up more
calories than you intake you will lose weight.

Recent studies back this up; when the popular commercial
diets were compared against other over a 6-12 month period,
they mostly showed similar weight loss results. One major
study concluded that the person adhering to the diet,
rather than the diet itself was the main indicator of
whether the weight loss program would work or not.

So what this shows clearly that, the most likely way to
succeed in achieving permanent weight loss depends on how
well you adhere to a weight loss plan in the long term. So
how can this be achieved?

A solution to achieving permanent weight loss lies in
looking at making lifestyle changes; developing new
positive habits that involve following weight loss programs
in the long term. The simply fact changes like this simply
do not happen overnight and take weeks, sometimes months to
become an integrated part of a persons life.

The sad fact is most people there are looking for a magic
wand to end their weight loss problems. Many turn to drugs
and surgery for an immediate result. Unfortunately drug use
and surgery can have side effects or unknown long term
consequences.

So the safer and more effective way to permanent weight
loss is to reduce your calories and do your diet program
for the long term. By developing these habits over weeks,
months and years you ensure that weight loss will become
permanent for you.

----------------------------------------------------
Steven Dailly is the creator of the health and fitness
resource website: Fitter and Healthy You. It gives each
person visiting the site to gain access to free expert
tips, article and advice on health, fitness and weight loss
issues. Check out today the site for yourself below :
http://www.fitterandhealthyyou.com/freeinfo.htm

Why Weight Loss Resolutions Don't Work

Why Weight Loss Resolutions Don't Work
If you're like many people out there, you've promised
yourself to do something different this year. Probably to
drop a few pounds by eating better, exercising more and
living a healthier lifestyle.

And if you're like a good number of people who made
themselves a promise, you may have already broken it - you
may not have made it a week or through the month of January.

Even if you have stayed faithful to your promise so far,
chances are all your good intentions will go out the window
before you live up to your resolution...

That's why I don't make resolutions any more.

I set goals instead.

Here's the difference:

Resolutions usually don't work. Goals do.

Here's why:

Resolutions aren't specific enough. They also tend to be
absolute and rigid.

Resolutions tend to sound like this:

I will eat better this year.

Sounds like a great idea, doesn't it? But, what does
"better" mean? If you eat one less Cheeto or French fry
over 365 days, have you stuck to your resolution? I don't
think so. And, if you count that as success, you're just
cheating yourself.

So, you've failed. Because "eating better in 2008" means
to be perfect for the whole year. Hey, the first time a
slice of pizza or piece of candy passes your lips - your
resolution is a goner - better luck next year.

Goals, on the other hand, when written (note that term!)
the right way are specific and have a specific time
attached to them. That's what makes them powerful.

A goal might look like this:

I will weigh 175 by March 1, 2008.

Now you have a measurable goal and a time frame in which to
do it.

But, here's the real magic in goals. If you don't reach
that weight by that date... no problem. Simply extend the
date (and you don't have to wait all the way until the next
January one).

Will you have failed if you get down to your goal weight by
April 1st instead? Or May? Or June? I think not.

And what if you only make 176 by the first of March? Is
that so bad? I'll bet you made a lot more progress than
you would have without goals...

Most times, resolutions set you up to fail because they
require you to be perfect.

Goals set you up for success because they are fluid and
flexible - they allow you to be human while still moving
forward - as long as you keep the target in your sights.

If you've set resolutions already - change them to goals.

If you haven't set anything yet... well, you get the
picture.

Heed this advice and have your best year ever. Ignore it
and you'll watch another year pass you by without getting
where you want to go.

----------------------------------------------------
Tim Alan Kauppinen, or Coach K, has over 20 years
experience as an athlete,coach and personal trainer. He
has helped people of all ages and abilities get and stay in
top shape. Coach K is the author of the Uphill Fitness
Training, and publishes a FREE daily training email
newsletter. Tim can be contacted through his website at
http://www.makesyoufast.com

Periodontal Gum Disease around the Tooth Affects 75% of Population

Periodontal Gum Disease around the Tooth Affects 75% of Population
The word periodontal actually means "around the tooth."
Most victims are unaware that they have this disease
because it is painless, but it affects almost 75 percent of
the population. Periodontal, or gum diseases, including
gingivitis, are serious infections that when left untreated
can lead to tooth loss. Periodontal disease is a chronic
bacterial infection that affects the gums and bone
supporting the teeth.

This disease can affect one tooth or several teeth, and it
typically begins when the bacteria in plaque causes the
gums to become inflamed. The main cause of periodontal
disease is bacterial plaque, a sticky, colorless film that
constantly forms on your teeth. However, the American
Dental Association posts a list of warning signs for
periodontal disease. Here are some common symptoms:

1.Gums bleed when you brush your teeth 2.Gums are red,
swollen and tender 3.Gums have pulled away (receded) from
the teeth. 4.There is puss between teeth and gums when gums
are pressed. 5.Permanent teeth are loose or separating.
6.There is a change in the way teeth fit when biting.
7.Changes in the fit of partial dentures. 8.Persistent bad
breath.

If you have one or more of any of the above warning signs,
you should bring it to the attention of your dentist or
hygienist.

How do people get periodontal disease? According to one
southern California dentist, "There can be a number of
factors; however one reason is because of poor hygiene. If
you don't take care of your teeth and brush and floss them
properly on a daily basis, your teeth and gums suffer. Left
untreated it can lead to loss of teeth," said Dr. Bijan
Afar. "Chronic periodontitis is more prevalent in adults,
resulting in inflammation within the supporting tissues of
the teeth, progressive attachment and bone loss. It is
typically characterized by pocket formations and recession
of the gingival.

There are any number of reasons why people are more prone
to periodontal disease including these factors: Smoking;
genetics, clenching or grinding teeth, pregnancy and
puberty, stress, diabetes, medications, poor nutrition, and
other systemic diseases such as rheumatoid arthritis, or
other health issues that interfere with the body's immune
system, which often worsens the condition of the gums.
What's more, researchers have found links between obesity
and periodontal disease

Most periodontists will recommend periodontal surgery if
the tissue around your teeth is unhealthy and cannot be
repaired non-surgically. There are basically four different
kinds of treatments that periodontists y prescribe for this
disease. And if it is too late and you have already lost
teeth thanks to periodontal disease, you have an option for
dental implants, a permanent tooth replacement procedure.

Pocket reduction: Regeneration procedures: Crowns: Soft Gum
Tissue Grafts; Pocket Reduction Proceedures; Regenerative
Procedures; Crown Lengthening and Soft Tissue Grafts. If
you've already lost a tooth to periodontal disease, you may
be interested in dental implants - the permanent tooth
replacement option.

----------------------------------------------------
PR professional Kristin Gabriel works with Dr. Bijan Afar,
a Los Angeles periodontist and oral surgeon and owns five
dental clinics, including the Wilshire Dental Clinic. For
more information, visit
http://www.wilshiredentalcare.com or call 323-938-6137.

Drug firms and doctors: the offers pour in.

Drug firms and doctors: the offers pour in.
What has happened to the medical vocation? Why do some
doctors (MD'S) often slackly prescribe prescription drugs
without care and will not provide the patient with
information for risk-free and effective natural products?

The following segments were taken from an article in the
Boston Globe Which ran December 15, 2002:

During the past six months, Dr. Eugene Fierman and his two
colleagues were showered with offers worth thousands of
dollars.

At least once a week, the nation's pharmaceutical firms
invited them for "educational evenings" at some of the
city's priciest restaurants, including cocktail and dinner
at Radius paid for by Pfizer, an insomnia discussion at
Locke-Ober, and a depression talk at Maison Robert - both
on Wyeth's tab.

Some pharmaceutical companies wanted to hire them as
temporary advisers, including Forest Pharmaceuticals, which
promised the doctors $500 each for listening to a Saturday
morning talk about the firm's new antidepressant, Lexapro,
at a Cambridge hotel and then providing "advice and
feedback."

And occasionally drug company employees dropped off at the
doctor's rented office at Faulkner Hospital small gifts: a
box of cookies from the Wyeth salesman, four classical CD's
from the Pfizer representative.

With investigations into the industry's sales tactics
growing, and a new voluntary code of conduct in place that
stresses educating rather than entertaining doctors,
Fierman, Dr. Ann Potter, and Dr. Gregory Harris - like many
of their colleagues throughout the medical profession -
said sales representatives now rarely offer the most lavish
gifts that were routine in past years: theater tickets,
golf trips, and resort weekends.

Instead, drug makers are paying for or offering more
"consulting opportunities", even for one evening,
continuing medical education courses, and dinners billed as
"educational events" with specialist speakers. At the
Globe's request, the three doctors kept track of
pharmaceutical-related invitations and offers they received
over a five-month period. The material was enough to
overflow a 1-foot-square, 2-foot-high box.

"It's hard to resist all this money and free stuff FL
oating around," said Harris. "But it's a slippery slope,
and I don't want to be in the position of doing something
that crosses the line."

The shift in the tactics drug companies are using to
establish close relationships with doctors was occurring
even before the industry adopted the new guidelines in
July. The amount of money pharmaceutical firms spent on
meetings and events, including continuing medical
education, teleconferences, dinners, symposia, and
get-togethers with physician advisers, more then doubled
over four years to $2.1 billion in 2001, according to
Verispan, a company that tracks promotional spending.

Drug makers say these classes and gatherings provide
physicians with crucial information about medicines that
could help their patients - and allow doctors to speak to
each other about their experiences. But Dr. Marcia Angell,
former editor of the New England Journal of Medicine, said
the danger is that companies simply disguise marketing as
education, while slanting presentations toward their own
products and helping to increase health-care costs.

"These companies are in the business of selling drugs,
period," Angell said.

Physician leaders also are concerned about what they see as
a rise in consulting and question whether doctors are
providing meaningful advice to the companies - something
required by the new guidelines - or are merely being paid
large sums to listen to a sales pitch. And federal law
prohibits companies from offering doctors cash inducements
to prescribe their drugs. Dr. Sidney Wolfe, director of
Public Citizen Health Research Group in Washington, D.C.,
said some consulting fees have gotten so high that he
believes they border on illegal inducements. He has
referred several cases to the US inspector general.

With the focus on drug industry marketing intensifying,
doctors are increasingly concerned about their interactions
with sales reps, and some are taking steps to limit their
visits - or keep them out of their offices entirely. But
that - Fierman, Harris, and Potter discovered - is not so
easy.

"You can't totally drop out of this crazy system, " Fierman
said.

----------------------------------------------------
For more helpful information visit:

http://www.doctorsaloe.com/boston-globe.htm

Difference Between Male and Female Post Workout Nutrition

Difference Between Male and Female Post Workout Nutrition
This doesn't really get discussed much and everyone pretty
much assumes it is the same, it isn't and there's one big
difference that most people don't account for. The
psychology difference between men and women is the single
biggest determing factor in their post workout nutrition.
Here's an example of how you would describe the importance
of post workout nutrition to a man versus to a woman.

Man: "Go home, make sure you get your protein shake in the
car or right when you walk in the door. You better take
some carbs with it as well, maybe a sweet potato or
oatmeal. Oh, it would be a good idea to add some creatine
in too."

Woman: "Is today going to be the day that you'll try a
protein shake? No? Ok, how about eating some chicken, maybe
in a salad and a few pieces of fruit? You don't feel like
eating right after your workout? Ok, then wait 30 minutes
to eat."

That is a huge difference right there. One is assertive and
indicates that unless you have your protein and carbs or
protein and healthy fat post workout that you'll run the
risk of eating muscle tissue and not recovering. The second
is like pulling teeth and hoping that there will be
compliance.

That's not to say that women are difficult, it's just that
they can't mentally picture themselves eating food right
after they workout and most women don't even want the 100
calories or so that come in a protein shake.

It's just a case of not being able to knock a wall down
with a hammer. You have to go around the wall. Explaining
the benefits of proper post workout nutrition might work
for 1 out of every 5 women so don't give up but don't think
you are going to educate everyone.

The best way around it is to work hard at making sure the
other meals are point on. Post workout nutrition is
important but it isn't any more important than any other
meal a day. It's the classic thing that you see with 15-18
year old guys. They work out, have a shake and some carbs
then don't eat for another two hours until they have pizza
and wonder why they don't grow.

I'll take someone not eating the proper macronutrients post
workout if they will be as perfect as they can personally
be for the rest of the day. It's a lesson that needs to be
learned by everyone who steps foot into a gym. Don't beat
yourself up if you don't eat right after you train, life
gets in the way but don't be afraid to test the waters
either.

Ok enough psychology. What are the best formulas and
methods for maximizing post workout nutrition? It really
stays the same for both men and women. I generally
recommend:

20-40 gram of whey protein 5 grams of L-Leucine 5 grams of
BCAA

2 tbsp natural peanut butter.

Now it gets interesting when we look at fat loss versus
muscle building.

For adding muscle, I recommend a carb source such as
oatmeal or yams that are slow absorbing and therefore don't
spike your blood sugar levels. We do not some sort of
insulin spike post workout but not too much as it can lead
to a double release of insulin.

For dropping body fat, I recommend 10-20 grams of glycine
and 10-20 grams of glutamine. These amino acids are known
for having a distressing effect on the body so that we can
repair optimal and they will be likely turned to glucose to
provide energy in the absences of carbs. This is another
way to replenish used muscle glucose and recover without
carbs.

----------------------------------------------------
Jimmy Smith,CSCS, is the author of the Muscle Bible and is
a training advisor for Men's Fitness and Maximum Fitness
magazines. For more information on his muscle bible course
that will add 5 pounds of muscle onto your frame or your
money back plus some
visit http://www.ineedmuscle.com/musclebiblepriority.htm

How to Remember First Aid Procedures

How to Remember First Aid Procedures
While you know it's important to learn first aid
procedures, it's often difficult to remember them when the
time has come to use them. Thankfully, there are some
simple things you can do to remember not only the steps to
managing an injury, but also why you need to perform these
steps. In learning to easily recall first aid procedures,
you will be able to step in and help immediately.

Make up a Mnemonic

When medical students are in school, they need to learn a
lot of information quickly in order to pass their classes.
And while many of us believe they are simply smarter than
the rest of us, much of the time, they use learning tricks
to retain knowledge - not their IQ. These tricks are
called mnemonics. For example, when you have a sprained
ankle or other body part, you might remember ICE. This
stands for ice, compression, elevation. By remembering the
letters and the word, you can easily come up with the right
steps to take.

In the case of a wound, you might remember PCC - pressure,
clean, cover. You can make up your own mnemonics for first
aid procedures as well so long as they're easy for you to
remember.

Practice, Practice, Practice

It sounds dull, but the simplest way to remember first aid
procedures is to practice them often. Perhaps you can
review your first aid class notes or books once a week to
keep the steps fresh in your mind, for example. Or you
might want to meet up with a friend from time to time to go
over the information you have learned. Make sure to keep
your first aid certification up to date as well.

If you took a first aid class, it might not be a bad idea
to go over your quizzes again and again until you have them
memorized. You can also find free online quizzes as well
to help you train the knowledge you have gained from a
certification course.

Keep a Manual Around

When your mind goes blank on first aid procedures during an
actual emergency, you might want to have a first aid book
easily available. This book should be simple to flip
through to find what you need - tabbed books are best.
Though it might still be a little nerve wracking, knowing
that you have a first aid book available can help you stay
calm and focused. Make sure that your book is up to date
on the latest advice and that its copyright date is no
older than a few years back from the current year.

Apply these little tips and tricks to help you remember the
first aid basics. Then, you should have no problem helping
others when the need arises to administer first aid.

----------------------------------------------------
Wilfred Ball is a writer and owner of
http://www.tipsonfirstaid.com
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