Eighteen Months Into the Stop Smoking Journey

Now that its been over a year and a half since I quit smoking, it seemed like a good time to provide an update to this journey. Last time I wrote on the subject, I’d been quit 6 months, and chalking up another year pushes my “quit” time to 18 months.

Not bad if I do say so. Most people ask me if I “cheated” any during that time – well of course I did! But not a lot. Specifically, there we’re 3 occasions that I indulged myself. The first time I had 1 drag off someone elses cigarette. Wow, what a high – that blast of nicotine was quite a kick.

The next time was about a month of so after the first, and I smoked about half a cigarette and passed it off to someone else (a smoker) who finished it off. And yes that first hit packed the same potent punch.

The last time was maybe another couple months after the second, and I had 2 drags. The first was the usual high, and the second was, well just the second. Actually didn’t taste all that good – left a more noticeable aftertaste than other times. Maybe that’s why I haven’t had another drag since those.

Some people say they will never allow themselves even one puff because they know they’ll get hooked again. And that’s okay if that works for them. In fact I can’t say that’s wrong to do because on past attempts at quitting, it’s been that one drag that got me back on the weed – not that the one drag can get you hooked – you’re already hooked – it just makes it easy to slide back into the habit.

But for me, those 3 times I just described, I did it just to prove I could, and that I would stay quit – that’s just how I’m wired. I won’t say it’s not risky – it’s very risky, but I chose to anyway. My decision to quit went beyond a surface desire, and after each of the times I “cheated” I re-iterated my intention to stay quit.

There is something I should add however. Over this past year there have also been about 4 times when an extremely stressful situation at work or home has made me consider having a smoke – and I purposely did not. My reasoning, was that I didn’t want to create the subconscious idea that it was okay to smoke when under stress – I’ve re-started again in the past for those reasons too.

Other than what I’ve just described, the urges to smoke, while not completely gone, are certainly diminished. The oddest thing is that I can still get winded going up a couple flights of stairs – not all the time, but often enough to be annoying. And it’s only with stairs – I can work out strenuously for a couple hours and not lose my wind, but those stairs sneak up on me – something to do with gravity I guess.

It caused me to worry for a while because I expected it to get better over time, but for many months it never seemed to vary. Only recently can I say I’ve noticed a slight improvement with stairs, so hopefully it will continue to gradually improve.

To be honest, I probably expected too much after smoking for 38 years. Reality is that even though you see amazing improvements in a short while, the body has some serious work to do in repairing all the lung damage. But improving it is, and I’ve no doubt my wind will return completely – even for stairs.

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A Dazzling Health Gem – Infrared Sauna Health

Many people know that using an infrared sauna helps your health. But many don’t know that the benefits of this kind of sauna actually surpass the benefits of using a older sauna.

Improved blood circulation and oxygenation are perhaps the most often cited benefits of sauna therapy. In a sauna, the infrared energy penetrates deep into the muscle tissue. This penetration stimulates the cells and improves circulation. With increased circulation, the blood is better able to deliver oxygen throughout the body. Enhanced oxygenation can shorten the time to heal sprains and strains as well as alleviate some of the pain associated with those conditions.

The skin, our largest organ, also benefits from infrared sauna use. Up to 30% of the unwanted chemicals and compounds in our bodies are eliminated through the skin. Sweat increases this detoxification, so sweating has long been considered a good way to decrease the waste in our bodies. Infrared saunas enhance this process by heating the skin directly, which makes the user begin sweating more quickly than with a traditional sauna.

Saunas are also known to play some role in maintaining a healthy weight or in losing weight. While it is not used as a primary weight-loss method, sweating does remove water from the body and expends calories, the same way exercise does.

Don’t forget that rest and relaxation are also crucial benefits. In our fast-paced lives, we often don’t take time to allow our bodies to have a chance to recover. Giving ourselves an opportunity to relax in the sauna can combat stress, which is known to cause a wide variety of health problems. Taking a break is good for the mind.

Cardiovascular health is also increased by using a infrared sauna. The heat of the infrared saunas stimulates vasodilatation, a widening of the peripheral blood vessels. The heart rate also increases, which provides cardiovascular benefits similar to those attained by moderate exercise.

With the wide variety of soaps, creams, and other things we use everyday, our bodies are not able to sweat the way they were designed to. Chemicals from these products accumulate on the skin, blocking some of our sweat. The increased circulation that comes from sauna use brings more of our bodies’ nutrients to the surface, making the skin healthier (and making it look healthier as well).

Although there is proof that infrared saunas, there is not much scientific research about the health benefits of “taking a sauna”. But lot’s of experts of natural, homeopathic, and alternative medicine regularly advise their patients to take advantage of sauna use. Research into infrared sauna health is certain to continue.

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Are Low Carb Diets A Good Weight Loss Solution?

Are Low Carb Diets Good or Bad for Weight Loss Success? These have been around for a while, but do they really work? …And if so, are they the solution to weight loss that everybody is looking for?

We don’t think so, because most low carb diets have several problems which make losing weight very difficult for the “average” dieter.

For example, if you follow the Atkins diet (a popular low carb program) then the restriction on carbs for the first couple weeks is very severe (by almost any standards).

The Atkins program allows just 20 grams of “net carbs” per day during the first phase of the diet (which usually lasts for 2 weeks).

Just to give you an idea of how few carbs that really is – even a large apple has more than 20 grams of “net carbs”.

This low level of carbs is often too severe for the “average” dieter to tolerate for 2 weeks straight, and in fact eating such a low level of carbs can make a person feel “weak” and “miserable” all day long (because your body needs more carbs than that for energy).

Other low carb diets (such as the South Beach Diet) are not quite as severe as the Atkins Plan, but in our opinion even the South Beach Diet is not as easy to follow as it could be.

We believe that a successful diet needs to be easy to follow – because that’s the only way that people will stick to the diet and lose weight.

We believe that diets should not make average people feel “miserable” and “weak” all day long, because if a diet makes people feel miserable and weak then it’s going to be very difficult for average dieters to adhere to such programs.

We’re not saying that all low carb diets are as restrictive as the Atkins Diet is, but we’re saying that most low carb diets are so hard to follow that “average dieters” will probably wind up feeling hungry and weak all day long (which is not a good thing for dieting success in our opinion).

We believe that “low carbs” is not the answer to losing weight, since your body needs a reasonable amount of all 3 types of calories to lose weight consistently (protein, carbs, and fat).

To lose weight quickly you must eat all 3 types of calories in the right proportions, and that’s why most dieters fail they just don’t pay proper attention to portion size.

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Grow By Volunteering In Kenya And Other Destinations

Africa is a vast continent but most of it lies in the shadow of poverty, malnutrition, drought, lack of education and civil wars.

From the famines of Ethiopia to the poaching of wild animals in Kenya, Africa has seen it all. Volunteering in Africa has been a major consideration of Non-profit organizations worldwide.

Different people have different reasons to opt for volunteer work and it can vary from the desire to learn new things about new cultures and societies to travel and gratification through social work and helping mankind.

Some people are so devoted to the cause that they have spent their entire lifetime in Kenya, Ethiopia, Uganda, Nairobi etc, while others do as much they can.

Volunteering abroad and in continents like Africa, South America and Asia can be an enriching experience with a satisfaction or gratification that is almost incomparable.

There are different organizations requiring volunteers overseas and especially in Africa. Some of the organizations and projects involving volunteering in Africa are:

The Cheetah Recoil Program: This program is being organized at the Marsabit National Park, Kenya as a part of providing opportunities for volunteering in Africa.

The Cheetah is the fastest animal on land but off late, due to extensive poaching, the population of Cheetah is almost near extinction. This Cheetah program has been designed specifically for volunteers who have an interest in wildlife conservation and are willing to travel overseas to Kenya.

The requirement is for volunteers in groups of 20 who will work in a specific area along with some senior research co-coordinators, game wardens and scientists.

The Azafady Project: The project is being run by an U.K. charity organization and they need volunteering in Africa to effectively alleviate poverty, and at the same time improve and protect the unique and beautiful environment and wildlife. Their overseas volunteer program is two fold.

One program is called the Pioneer Madagascar and it offers opportunity for volunteers to work at the grass-root level and create a system through which environmental degradation and poverty can be fought.

The second project is called the Lemur Venture which is a lemur conservation project focused on protecting the already threatened population of lemur.

Global Service Corps (GSC): They are an organization who offers overseas volunteering opportunities and this includes projects in Tanzania, Africa.

Their volunteering in Africa program involves participants to stay with Tanzanian people in their homes and learn about their life and culture. Volunteers share their own experiences and culture and through daily interaction educate the people of Tanzania.

The project areas for volunteers include HIV/AIDS prevention, health, creating sustainable agriculture to prevent hunger, working with hospitals, farms, schools to impart information and create a social community.

There are many more organizations who offer opportunities to volunteers to visit Africa and make a difference. You can also take up volunteering in Africa and the benefits are:

1.You will be able to give something back. There are many people who feel the need to give back to the society and are passionate about their cause. If you are such a person then volunteering in Africa programs can provide you with a great opportunity to pursue such a cause.

2.If you are looking for a unique opportunity: There are many projects focusing on people, poverty, social issues, disease or health etc., but there are not as many projects on wildlife and ecosystem conservation. If you are interested in a wildlife conservation project and want to become a volunteer and pursue a related program, then it will be a unique opportunity that will ultimately provide satisfaction.

3.If you are looking for experience: There are many people who take part in overseas volunteering projects to gather experience required for their career goals or to start their own non profit organization. Either way, volunteering in Africa will provide the necessary experience and much more. Visit starving children in africa for further information.

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Home Fitness Equipment Helps Limit Sedentary Lifestyles

Technology has brought so many conveniences to our everyday lives and has made it possible to pack so much more into a single day. But, at the same time, many of these conveniences have ended up eliminating a lot of physical movement that used to be necessary.

Because of this, people now have to purposefully integrate exercise into their routines and this has made the interest in home exercise equipment rise considerably in recent years.

Because technology now delivers so much to us with the simple push of a button or two, we are not often called upon to meet heavy physical demands in our regular, daily lives. While there are still many people who do have occupations that have them toiling and sweating, increasingly the average Australian worker does nothing more strenuous than changing the toner in the copier.

Having some good gym gear in the house can help to offset this sedentary nature that so many people have become accustomed to in the new Australian lifestyle. This new, more stationary and slow-moving lifestyle has lead to a significant increase in obesity, diabetes, heart disease and other health concerns.

With the busy schedules that most people keep, it is increasingly difficult to find the time to escape from the rat-race and get to the gym. As stress escalates, people are inclined to want to stay in the familiar, comforting surroundings of their homes, giving rise to the increase in sales of personal treadmills.

Putting together a set of home gym fitness equipment is one of the best gifts that someone who is health-conscious can give to themselves. For the most part, the home gym exercise equipment that you will end up with in your house is easier to use than the more complex gear found in a commercial gym setting. And, in addition to being easier to use, it takes up less space and normally requires very little maintenance.

Some of the newer pieces of such gear on the market have been designed to work the whole body. Such equipment is a great boom to those who would prefer at home fitness routines because with an investment in just one piece of exercise gear for the house, you can address many different areas of your body that need to be toned and tightened.

It is much easier to find a bit of free space in your house for one single item of home exercise equipment as opposed to different units to exercise different body parts. Choosing the right home gym fitness equipment for your needs can often be somewhat difficult because there are so many choices and so many companies that claim they have the one-and-only best exercise gear for the house that you can find.

And, things become even more muddled when you turn on the television and see infomercials or shopping channels that pitch the latest and greatest at home fitness device you have ever seen. What is amazing is that almost weekly some new breakthrough exercise gear for the house is promoted, making it difficult for the average person to know what to believe.

A great way to make sure you select the proper fitness equipment is to ask a professional trainer to help you in that endeavor. They can evaluate your current condition and help you clarify your fitness ambitions and then advise you about the best equipment. Plus, once set up, they can provide training so that you know how to use it properly

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A Water Aerobics Workout

There are many different ways that you can get healthy and stimulate weight loss – doing water aerobics is something you might never have thought of. However, not only can it help you be really healthy and get the most out of your aerobic work out, it can do a lot more, as well. So here are some weight loss tips for you.

You can either do some of these exercises on your own, or you can join a club or a group that will teach you how to do them. No matter what you decide to do, you’ll be able to find that water aerobics fit right in to your regular work out routine.

Basically, doing water aerobics means that you are going to be providing your body with a chance for actual exercise. You are going to be doing aerobic workouts in much the same manner that you would if you weren’t in the water – for instance you are going to be able to run, walk, and do other movements during your work out. The difference is that you’ll be doing them in the water, and against the water, which adds to the work out.

By doing your workout in the water, you are getting more resistance than if you were doing it in the air. Everyone knows that when you try to move through water you have to exert more force in order to make the movements that you want to make. This means that as you do your water aerobics, you are forced to use more of your muscle groups and you are forced to get stronger, while the water cools you comfortably at the same time.

Joining a water aerobics class is a great way to make sure that you learn proper technique, and to make sure that you are actually getting as much out of your exercise as you can. The instructor will guide the class through a series of movements, where you’ll be able to do the same repetitive motions over and over again.

Hopefully, you’ll find that this will increase your heart rate and allow you to be able to start to work your body in a great and aerobic way. By doing water aerobics, you can get exercise and strengthen every part of your body – plus, water aerobics can be the most fun you’ve had in a pool since you were a little kid!

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Losing Weight After Giving Birth

It’s normal to have extra weight after giving birth to your new baby, but it’s not that hard to get rid of it while adapting to a new lifestyle that includes caring for that little one. Here are some steps to follow.

1. Make the proper commitment- it is all to common for women to put off losing weight so that they can look after their baby or do the house work. In order to lose weight you must be doing something that helps so make the proper commitment today and if you need help get you partner to look after the baby or a member of the family.

2.Keep a dietary journal- you will need to keep a record of every thing you eat so that you can see what you are eating and what you don’t need to eat. This is so that you can cut out the bad foods that add fat on and keep the good foods that help you to burn fat.

3.Drink 8 glasses of water a day- this keeps your body hydrated so that your muscles work properly and effectively to burn ad much calories as possible.

4.Set a goal for yourself- setting a realistic goal will help you stay motivated on your way to lose weight after birth.

5.Walk as much as possible- where ever possible walk over driving the car. if you are only going to the shops down the road have a little walk we are all guilty of driving to much but when it comes to losing weight you much think of all the little extra ways you can in order to lose weight.

6.Skip dessert- Don’t indulge in high sugar sweets and snacks so do all you can to skip as many desserts as you can.

7.Breastfeed- It has been proven that breastfeeding can burn up to 500 calories a day. so breastfeed as long as you can.

8.Put Breakfast Back on the menu- Eating breakfast is a good start to the day so that is get your body in a fat burning mode.

9.Exercise for 30 minutes a day- exercise is good in so many way if you do aerobic exercises it burn fat has highers your metabolism which help you burn more fat throughout the day.

10. Share your Goals with others- sharing your weight loss goals with other will help you on your way they can give you encouragement to help you reach your targets, who knows they might even join in.

Also remember it took 9 months to put that weight on, so it’s not unrealistic to take nearly as long to work it off. Give yourself time to achieve your goal.

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Exercising In The Cold

Winter can frustrate the most motivated exercisers. And if you’re not so motivated, it’s all too easy to pack your fitness gear away with your summer clothes. But keeping up your exercise routine in cold weather can be rewarding.

For one thing, outdoor exercising is a sure cure for cabin fever and the winter blues. And it increases energy, which can be sapped by gloomy weather.

Exercise also bolsters your immune system —studies show that moderate exercisers get 20 to 30 percent fewer colds than nonexercisers do. If you’re not looking forward to another winter of pounding endless miles on the treadmill, the good news is that you don’t have to. With the right exercise clothing and a little planning, cold-weather exercise can be safe, effective and, yes, fun.

Check with your doctor. Experts say that almost everyone can exercise safely in the cold, including people with asthma and heart problems. If you have health concerns, get your doctor’s OK.

Layer it on. One of the biggest mistakes cold-weather exercisers make is dressing too warmly. Exercise generates a considerable amount of heat — enough to make you feel like it’s 30 degrees warmer than it really is. At the same time, once you start to tire and the sweat dries, you can get chilled. The solution? Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest will cause most people to overheat. If you’re naturally lean, though, you’ll need more insulation than someone who is heavier. If it’s very cold (about 0 F or -17.8 C) or you have asthma, wear a face mask or a scarf over your mouth.

Protect your extremities. When it’s cold, blood is shunted to your body’s core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. You might want to buy fitness shoes a half-size larger than usual to allow for thick thermal socks or an extra pair of regular socks.

And don’t forget a hat or headband — 30 to 40 percent of your body heat is lost through your head.

Choose appropriate gear. If it’s dark, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls. Wear a helmet for skiing, snowboarding and snowmobiling.

Remember sunscreen. It’s as easy to get sunburned in winter as in summer — even more so if you’re exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 15 or higher. Use a lip balm that contains sunscreen, and protect your eyes from snow and ice glare with dark glasses or goggles.

Head into the wind. You’ll be less likely to get chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.

Drink plenty of fluids. Drink water or sports drinks before, during and after your workout — even if you’re not thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production.

Pay attention to wind chill. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Fast motion — such as skiing, running, cycling or skating — also creates wind chill because it increases air movement past your body. When the temperature is 10 F (-12.2 C) and the air is calm, skiing at 20 miles an hour creates a wind chill of minus 9 (-22.8 C). If the temperature dips well below zero (-17.8 C), choose an indoor activity instead.

Stay motivated. When it’s cold outdoors, there’s no need to hit the couch. With a little knowledge and fortitude, you can meet the challenges — and reap the rewards — of winter exercise. For many people, the solitude and quiet alone are reason enough to brave the elements.

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Choosing A Place To Get In Shape

In the quest to keep fit perhaps the most difficult decision is whether to exercise at home or join a gym. There are many advantages to both choices, but choose wisely. The wrong decision could ruin your fitness goals.

Before choosing where to exercise, you should first write down your objectives you hope to achieve in exercising. Determine whether your goal is to bulk up in the muscle department or simply to keep tone. Once you have set your goals then you can go about deciding which location will help you reach your goal.

There are obvious advantages and disadvantages in exercising at home versus the gym and vice-versa. Let’s talk about the advantages of working out at home. The first and most favorable advantage to exercising at home is the savings. A gym membership can become quite costly over time. Don’t fool yourself though; working out at home can cost you a pretty penny upfront. If you want to build muscle you will need to invest in a good weight set. Looking to do cardio? Unless you can afford a treadmill or elliptical; you may have to settle for a cardio training DVD.

If you are seeking a more rigorous exercise routine the gym is the place to be. With current exercise equipment and great perks such as, cardio classes, pools and personal trainers, the gym has everything you need. The cost of gym membership can add up quickly but, is well worth it if it going to the gym helps you reach your fitness goals.

When deciding whether to exercise at home or the gym; keep in mind that one will motivate you more than the other. If you’ve tried unsuccessfully to exercise at home you’re not alone. Many find a lack of motivation at home and end up quitting their routine after a few days. If that sound like you make a change; join the gym. The expense of the gym may keep you going simply because you’re paying for it. There are others who have joined the gym but, when the excitement wears off or life’s demands come calling they quit going. If this sounds like you; why not try exercising at home. At home you can set up an exercise schedule that suits your needs. Just be sure to stay away from the couch and T.V.

Making a commitment to exercise is half the battle. Whether you exercise at home or the gym; stick with it. Stay motivated and soon you’ll reap the benefits. Learn more about HGH facts and HGH information at our bodybuilding blog.

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What Kind Of Control Do You Actually Have Over Aging?

A new study of identical twins shows that the things we do in life and environmental factors have an undeniable effect on how fast or slowly our faces age. Researchers recruited nearly 200 sets of identical twins who were visiting the annual twin festival in Twinsburg, Ohio.

Twin research is especially useful in the study of aging because twins are genetically coded’’ to grow old the identical way, said study author Dr. Bahman Guyuron, chairman of the department of plastic surgery at the University Hospitals of Cleveland and Case Western Reserve University. As a result, any perceived differences in appearance among twins can give clues as to what environmental and lifestyle factors can strongly influence aging, he said.

We needed to research the factors that may speed up growing old,’’ Dr. Guyuron said. What are the things we can control? By changing your lifestyle behaviors, can you control part of growing old that would otherwise be speeded up?’’

Using still photographs of each twin set, the researchers asked an independent panel to mark differences in each twin’s appearance and whether one twin looked older than the other. They found many factors influenced facial aging, including sun exposure and smoking. Based on the assessment, 10 years of smoking added about 2.5 extra years of aging to a twin’s face, compared to a twin who did not smoke. Sun exposure, particularly among those who spent more time outside playing golf or tennis, also increased the appearance of aging.

Stress also appeared to be a factor in looking older. Divorced twins appeared, on average, at least two years older than a twin who was married or widowed.

It also appeared as though antidepressant use was also associated with an older look. Researchers said it’s possible that depression itself increased facial aging, or it’s possible that use of antidepressant drugs relaxed facial muscles and increased the appearance of aging.

The researchers also found a shocking comparison between facial aging and body weight. A heavier body weight before the age of 40 was associated with an older look. But, in the women over 40, a heavier body mass index was associated with a more youthful look, compared to a thinner twin.

Excessive loss of weight can be detrimental to youthfulness and attractiveness,’’ Dr. Guyuron said. It’s a warning if you lose too much weight after the age of 40.’’

The discoveries were published online in Plastic and Reconstructive Surgery, the medical journal of the American Society of Plastic Surgeons. All of the twins researched were women. Dr. Guyuron said future research will study male twin sets to determine what factors influence a man’s facial aging.

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