Scheduling My Life

I've been so busy with all my project work that I even forgot to eat once last week.
Today I finally decided to schedule my LIFE!!!

What I have decided to do is that I'll work only 12 hrs a day and not more even if I can't complete my work coz my hair is falling, my skin is rotting etc etc due to this over doze of work.

And also I will only be watching T.V. an hour Day.

I so hope I can stick to this schedule, pray for me!!

What about MY health and fitness?

until today i had just used this blog to publish articles and other online stuff abt health and fitness tht i found interesting.
As if today, i decided to apply some of tht to my own life.

And sooo i went for a morning walk, no doubt it is extremely difficult to get out of bed at 6 in the morning, the fresh air is far more soothing and yes the one positive change tht i noticed was the fact tht i was awake in my first class at school!!
Amazing I know, so i hope to continue this.

lets c if i can...........

Reducing Your Risk of Colon Cancer

I found an interesting article over the internet.
Here it is..........
Colon cancer is the third most common cancer in the United States, and well over 100,000 people will be diagnosed with the disease this year alone. And while it is the second and third leading cause of cancer death in women and men, respectively, more and more people are being successfully treated and cured of colon cancer because of improved screening methods that can detect the cancer in its earliest stages.
One of the most powerful weapons in preventing colorectal cancer is regular colorectal cancer screening or testing,” writes the American Cancer Society (ACS) on its website. Since it takes 10 to 15 years for an abnormal cell to develop into colorectal cancer, regular screenings can help identify and remove abnormal cells before they ever cause a problem.

The ACS recommends that those at relatively low risk for developing colorectal cancer should begin having routine colonoscopies every ten years beginning at age 50. If you have a family history of the disease, or other risk factors that increase your risk of the disease, you may need to begin regular screenings earlier at more frequent intervals.

But preventing abnormal cells from growing altogether is ideal, and while the exact cause of colon cancer is unknown, there are things you can do to lower you risk of colorectal cancer.

Measuring Your Risk
There are two types of risk factors for colorectal cancer: those you can change and those you can’t. These “uncontrollable” factors include:

Age. Inevitably, as you grow older, your risk of colon cancer rises considerably. Yes, it is possible for a young man or woman to get colon cancer, but their risk is considerably lower than someone over the age of 50.
Family History. If you have a first-degree relative (mother, father, sister or brother) who has had colorectal cancer or adenamotous polyps (a precursor of colorectal cancer) before the age of 60, you are considered to be at an increased risk of developing the disease. Your doctor will likely recommend that you begin colorectal cancer screening before the age of 50, sometimes as early as age 40.
Personal History. If you have any history of colorectal cancer or colorectal polyps, your risk for colorectal cancer is increased.
Other Diseases that Increase Risk. It you have chronic inflammatory bowel disease, such as ulcerative colitis or Crohn’s disease, you are at an increased risk for developing colon cancer. The ACS recommends that you begin getting regular colonoscopies 8 to 12 years after you were first diagnosed with inflammatory bowel disease. Additionally, people with diabetes have up to a 40 percent greater chance of being diagnosed with colon cancer.
Ethnic Background. Jewish men and women of Eastern European descent have been found to have a higher rate of colorectal cancer due to a genetic mutation common in this group. Additionally, there is some evidence that African Americans are at an increased risk for colorectal cancer, but researchers are unsure as to why this is.

If you do have one or more of these uncontrollable risk factors, it is important that you inform your doctor. Based on what you tell him or her, your doctor may recommend that you begin regular colorectal screenings earlier and/or more frequently.

Keep in mind, though, that there are risks factors that are in your power to change. These include:

Diet. A diet high in fat, particularly animal fats, has been found to increase your risk of colorectal cancer. To lower your risk, the ACS recommends substituting plant-based foods for animal products whenever possible. Also, be sure to have five servings of fruits and vegetables each day and several servings of food from other plant sources, such as grains, rice, pasta or cereal. “Many fruits and vegetables contain substances that interfere with the process of cancer formation,” writes the ACS.
Exercise. Those who are not active are at a greater risk of developing colorectal cancer. Aim to do at least 20 minutes of exercise a day. It will both lower your risk of colorectal cancer and other diseases, as well as increase your overall fitness.
Weight. Obesity is linked to a higher risk of death from colorectal cancer. If you are overweight, be sure to speak with you doctor about healthy plans to help you shed the excess pounds.
Smoking. Smoking doesn’t just hurt your lungs; it is estimated that smoking causes 12 percent of all fatal colorectal cancers. Chemicals in cigarettes and cigars are swallowed and absorbed into the bloodstream, increasing your risk of various types of cancer.
Alcohol intake. Heavy alcohol consumption has been linked to an increased risk of colorectal cancer. Be sure to limit alcohol intake to lower this risk.
So, no matter what your risk is, by changing your diet, exercising, maintaining a healthy weight and limiting alcohol intake and smoking, you do have to power to lower your chance of developing colorectal cancer.

Author: Karen Barrow
Medically Reviewed On: October 10, 2006
Source: http://sciencedaily.healthology.com/fitness/article3877.htm?pg=2

Do Women Really Need The Best Multi Vitamins?

The best multi vitamins, is there really such a thing? Aren’t all multi vitamins the same?
First, yes there really is such a thing as the best multi vitamins and here you’ll learn more specifically what the best womens multi vitamins are.
And the answer to the second question is a big NO!
Not all multi vitamins are created equally. There are some very big discrepancies between less expensive synthetic brands of multi vitamins and the more expensive but more effective natural multi vitamin brands.

"What You Need To Know AboutThe Best Multi Vitamins"
The only way you can be sure you are buying the best multi vitamins is to buy them from a pharmaceutical GMP compliant facility. This type of manufacturing facility is the top of the line and adheres to the highest manufacturing standards.
In fact, the same standards that are required by law, of pharmaceutical drugs. GMP compliance is the highest multi vitamin standard possible.
Thankfully there is a least one manufacturer of multi vitamins that has an excellent full-spectrum formula that meets all of the requirements and more for improving and maintaining over-all health and providing you with the best multi vitamins possible.
They have one of the strictest regulatory environments in the world for the manufacture of supplementary vitamins, far exceeding U.S. FDA standards.
Their total balance formula contains the full spectrum of vitamins along with minerals, amino acids, potent herbal extracts, and many other speciality nutrients talked about above that you need for the complete benefits of your multi vitamins.
Now to continue on the facts of multi vitamins…
Adding to even more differences in the best multi vitamins is the fact that some of the natural ingredients used by a large number of companies who make multi vitamins have a large difference in the potency of the ingredients used.
You should also note that since the supplement industry and the makers of multi vitamins are unregulated, you as a consumer, only have a 1 in 5 chance of buying a the best multi vitamins with the ingredients stated on the label -- and receiving all the benefits of the best multi vitamins.
Now with so many multi vitamin products available, all claiming to be the best multi vitamins, how are to know what the best multi vitamins really are?
In order for the best multi vitamins to truly be the best multi vitamins they cannot contain cheap worthless ingredients and fillers.
The ingredients used in both the best multi vitamins and the cheaper ineffective multi vitamins can be one of two types; natural or synthetic.
Numerous studies have shown that the natural ingredients contained in the best womens multi vitamins have a much better potency than the multi vitamins made with synthetic ingredients.
But it's a fact that since the synthetic ingredients are a lot cheaper, most of the manufacturers will use the synthetic types and just try to pass off their brand of multi vitamins as being the best multi vitamins, which they clearly are not.
Most of the store bought multi vitamins are the cheap ineffective types that use synthetic ingredients.

"What Should The Best Multi Vitamins Contain?"
The most important fact you must realize is that even the best womens multi vitamins available need more than just vitamins in the formula.
The reason?
Vitamins and other nutrients work synergistically, meaning that other nutrients are required for the any of the vitamins to even work a little bit. Some examples of this include the fact that calcium needs vitamin D to be absorbed and vitamin E requires zinc.
In addition it's been proven that a number of different enzymes and herbs can dramatically improve the effectiveness of the best womens multi vitamins.
This is one reason why the best multi vitamins need to include a completely scientifically formulated balance of minerals, herbal extracts, enzymes, and other nutrients, in addition to the actual vitamins.
Another factor that determines if the best womens multi vitamins are really the best womens multi vitamins for you is the fact that women need to use a slightly different formula than men.
Men and women have different nutrient needs such as needing certain herbal extracts such as black cohosh and wild yam to help balance female hormones.
The best multi vitamins also cannot be one a day multi vitamins. The reason? How can you stuff all the nutrients and vitamins needed into one capsule? You can't because there's a limit to how much you can put in one tablet before it gets as big as a soccer ball.
A one a day tablet or capsule simply cannot possibly contain everything needed in a multi vitamin at sufficient quantities. So if you see a brand of multi vitamins that claims to be the best womens multi vitamins but are the one-a-day type, you know to stay clear of them.

"The Bottom Line OnThe Best Multi Vitamins"
The benefits of using the best womens multi vitamins are many and have been documented numerous times. They are so important that in order for you and your family to remain healthy, you and everyone in your family, must use the best multi vitamins on a daily basis.
The Anarem Report revealed that out of 21,500 individuals, "not a single individual consumed 100% of the 10 most needed nutrients in the body."
And U.S. Senate Document #264 states, "99% of the American people are deficient in vitamins and minerals..."
These are commonly cited sources and statistics that you may even be familiar with yourself.
Now that you are armed with the proper information on what it takes to be considered the best multi vitamins, it is therefore absolutely crucial that you select a multi vitamin manufacturer that follows pharmaceutical GMP compliance.

Source: http://www.womens-health-fitness.com/best-multi-vitamins.html

Sculpt A Beautiful Back

Sculpt A Beautiful Back

Why These Moves Work

Strengthening the large muscles of your back (the "lats") gives your torso a slight V shape, which creates the illusion of a smaller waist and narrower hips. These moves also work the rhomboids, which help keep your shoulder blades pulled together and down. Preventing hunched-up shoulders helps isolate your back muscles and improves your posture. Do this routine and you'll get a shapelier rear view -- above the waist -- just in time for holiday halter-dress season.

Muscle Mechanics

The latissimus dorsi originate at your spine and attach to your upper arms. They pull your arms down and toward your waist, and let you extend your arms behind you. The teres major runs from your shoulder blade to your upper arm and assists in those motions. The rhomboids are two sets of muscles extending from the spine to each shoulder blade, pulling the shoulder blades together and stabilizing your upper body.

Details

At the gym you will need a high-cable-pulley machine with two single-handle attachments, a stability ball and a 2- to 4-pound medicine ball. Warm up with 5 minutes of low-intensity cardio, then do 2 sets of 10-15 reps of each exercise, resting 30-60 seconds between sets. Finish by stretching all your back muscles. Do this workout twice a week.

Source: http://www.shape.com/getfit/7861