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There are certain times and situations in life where all you need are money and mental strength, like a sudden hospitalization of a family member,[link widoczny dla zalogowanych], a sudden accident that requires treatment and so on. While you are still employed you can easily face such situations by taking up loans,[link widoczny dla zalogowanych], since you know you would be able to repay them with your monthly salary. But after your retirement,[link widoczny dla zalogowanych], the condition becomes a little complicated. After the recession hit the market,[link widoczny dla zalogowanych], the pension amount has been drastically reduced and some companies have stopped paying pension altogether. Hence all you can do is borrow, give up your savings, mortgage or sell your property. But all these options are extremely impractical instead you can opt for equity release plans,[link widoczny dla zalogowanych], if only you have a property to your name.
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QNet, a Multilevel Marketing Company has been in the business for more than a decade and had been the epitome of marketing. Until a couple of months back when the company was accused of gulping the investments of many. The Qnet Fraud had been quite on the headlines for many days and so was Mr. Vijay Eswaran, the owner of the company for duping the investors. So where did at began and is the scam for real?
MLM or Multi Level Marketing is one of the best industries of the world and there are many companies who have leveraged on multiple product selling business. There has been long time belief that MLM companies were a fraud and did not yield proper results. Many international players like Herbalife and Amway who have been long in the business have been following this trend and have made every effort to make the business worthwhile. However these businesses did not guarantee returns by just investing,[link widoczny dla zalogowanych], it was the efforts that yielded results. There have been many success stories down the years and many bankrupt stories.
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1-Dedication page
2-Content page
3-Symbols and abbreviation
4-The abstract
5-The introduction
6-Literature review
7-Methodology
8-Conclusion
9-Bibliography
10-Appendices
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As will be illustrated by the case study to follow,[link widoczny dla zalogowanych], if we can achieve one degree of separation from what’s happening inside of us and learn to observe and relate to ourselves like curious scientists, a whole new world of possibilities can reveal themselves in the spaces created. As quantum mechanical laws verify, when we observe the contents of our experience one degree removed from these objects, not only do our perspectives change about these objects but the nature of these objects are changed by our observing energies. What may be learned and extremely toxic obstacles to personal happiness entering retirement can shrink bathed in the light of curious, non-judgmental, and reflective self-observation. These are a few bedrock principles that inform my work with patients. Personal growth and change is in no small measure predicated on suspending our disbelief that we can turn straw into gold.
Joe came into treatment being run ragged by forces at work inside of himself that he could not resist. He felt like a rag doll in a wind tunnel. As we learned there was a rhyme and a reason for how he discharged these distressing and poorly understood energies through action. But for now Joe was clueless. He could not sit long enough to think about what was going on inside of him. Worse yet,[link widoczny dla zalogowanych], he felt guilty to imagine taking the time to think about what would serve his needs. Without space and the ability to observe himself he was at the mercy of an inner life that shaped a static reality and dictated his every movement. Joe was in essence running from a self that felt as helpless, frightened and overwhelmed as a child who in a crowded department loses track of his mother’s whereabouts. He was in no way equipped to think about and remember that he was re-living associations to experiences he went through or feared going through earlier life. He had spent the rest of his life unsuccessfully fending off these experiences. Joe was quite pained by and understandably anxious in retirement feeling overwhelmed with responsibilities for a self he regarded as rather useless,[link widoczny dla zalogowanych], worthless and out of his control. The beginning of his golden years became a seamless continuation of the end of his working years. Instead of his boss and his clients running him ragged now Joe took on their identities and was doing it to himself. This time the source of his angst was his own interminable “things to do” list that he compiled on the fly.
Like a heart and lung machine assumes cardiopulmonary functions for patients until they can restore their own capacities to manage these duties, I assumed the duties of container and observer of what was going on inside of Joe until he was willing and able to take on these responsibilities for himself. What Joe was able to separate himself from, observe and reinterpret over the course of 15 months were mindsets instilled in him by parents who unwittingly used him as a container for what they needed to disown and disavow. Consequently the boundaries were erased and everyone was confused as to where his parents ended and Joe began. Until Joe entered treatment he had never once thought to question that his mother’s unrelenting need to tell him what to do early in life was not the result of demonstrated and processed evidence of his incapacity to learn to be self-directed and self-sufficient. By reconstructing history through the lens of Joe’s observed recollections that we used like a super slow motion video recorder, space was created to reveal new perspectives on history. Joe realized that his mother’s responses to him were likewise driven by inner forces she did not understand, control very well or see accurately for what they were. Without conscious awareness of her motivations Joe’s mother did not realize that she treated Joe as she wished her mother had treated her. Joe’s mother, had very much been left to her own devices prematurely as a child and it became very clear as we contained,[link widoczny dla zalogowanych], observed and processed Joe’s recollections of his youth, she had never given up on what she had missed out on but was too late for her to expect from anyone. Instead, she tried to give to Joe without recognizing that the opposite of what she received; an infantilizing mother was no better suited for Joe’s needs than a mother like her own who rushed her out of the nest. As long as Joe did not claim authority over his own life, Joe’s mother would not be forced to reclaim her desires projected onto Joe and perhaps, finally face her own forestalled grief. When Joe married Rita Joe’s mother was still vying now along with Rita for who was best equipped to tell Joe how to run his life. As Joe’s story unfolded itself we learned that Joe’s father was equally instrumental in writing this narrative of the boy who became a caboose.
Unfortunately, Joe often operated on automatic pilot. He was emotionally frozen in time; alternately identified with ways his parents regarded and related to him early in life, and how his parents behaved and saw the world. Like everyone else lacking one degree of separation from these identifications it is as if Joe was as blind to how he was repeating the past as we are blind to what is right in front of us with our faces pressed flush against a pane of glass. Also, without that one degree of separation we don’t have the operating space to change perspectives and positions. If you’ve ever had to stand inside a New York subway car at rush hour you understand what it’s like to have your body pinned by other bodies.
The marathon of our working lives can take a huge physical and emotional toll. We can easily seduce ourselves into believing that once we retire we will be much happier without the constant wear and tear on our aging minds and bodies. Sounds logical doesn’t it? Well, as many of us have learned about a whole host of relationships, whether it’s with a parent, child, or love interest, we don’t know what we will be missing until it is gone forever.
Joe’s father was a traditional provider. He worked to earn money to provide for his family’s needs. Joe’s father treated his son’s needs and dreams as he treated his own; as if they did not exist. To make matters worse he reacted with rage when Joe was playing and kept his father waiting. This happened even when Joe did not hear his father because he was so engrossed in play. Joe’s father reacted automatically as if Joe had disrespected him. Joe was often yelled at by his father and recalled feeling very guilty, worth less and frightened in the wake of his father’s temporary loss of regard for him. Worse yet, Joe was confused because his mother, who never scolded him for getting lost in his play, was silent when his father yelled at him. She too related to her husband like a caboose to his locomotive. She would not challenge his authority either. Now Joe felt worthless to both parents. He felt uncared for and useless in his own right as he learned to distrust and devalue his own perceptions. Joe would apologize reflexively to his father and the presumed damage to his father’s love was repaired by Joe completing whatever chore his father assigned to him. The coup de grace to Joe’s identity as a center of initiative and action was that Joe’s father demanded his son’s respect at the expense of his own self-respect. Joe’s sense of self was molded by a father quick to interpret any acts on Joe’s part that displeased him as disrespectful. Joe learned through our work together that his father was dependent on Joe’s obedience because he did not respect himself. Joe’s father was unaware that he was paradoxically both envious and angry at his son for not having to surrender the protective maternal cocoon,[link widoczny dla zalogowanych], and equally desirous too ensure that Joe not grow up. Joe’s father had not forgiven his parents for thrusting him prematurely out of the nest, and had not forgiven himself for still wanting to return to it. Meanwhile,[link widoczny dla zalogowanych], he wished to live vicariously through Joe’s protracted childhood and saw any autonomous behaviors on Joe’s part as unappreciative of his indulgences and a justification to blame his son for the grievances he still harbored toward his own parents.
Composite case in point: Joe retired afflicted by what I will call a caboose mentality. No, this is not a clinical diagnosis but, it does describe what it means for many of us to grow up to accept that movements in our lives are dictated by the pushes and pulls of others. The movements dictated by Joe’s parents early in life were dictated in adulthood by his very accommodating bosses, and by his more reticent yet capitulating wife, Rita. Cabooses don’t have engines and therefore, do not run under their own power. If a caboose was personified it would do everything it could to ensure that whomever was directing it did not disconnect from his needs to be directed because of his fear of being stranded on some desolate piece of track. Joe did his darn best to make this self-defeating yet, pivotal mindset a reality validated by those he depended on the most. Joe was so anxious over expectations that he be his own locomotive that he fiercely resisted and distrusted efforts by others to respect and consider his right of self-determination. As I learned later about Joe, if this mindset was the basket he put all his eggs in then, he wasn’t interested in knowing its limitations.
I will paint the picture of a retiree’s rude awakening to illustrate how unanticipated realities can be successfully managed despite the initial trauma of feeling blindsided by them. It’s never too late to teach an aging dog new tricks especially if the “proverbial dog” is not a dog at all but a sentient being. This story of personal growth and behavioral change is a composite portrait of many former patients of mine,[link widoczny dla zalogowanych]. I have employed this storytelling technique to offer you food for thought in concentrated form. This way I can also guarantee the privacy and confidentiality of former patients.
In a perfect world people in glass houses would not throw stones. In the real world they often do. What they can’t tolerate most about themselves they will not tolerate any better in others. Now,[link widoczny dla zalogowanych], Joe came home and blamed Rita for his frustrations and disappointments at work. Joe, “the caboose” could ill afford to alienate his wife whom he depended on to structure and organize his life outside of work and whom he would depend on even more if he retired. So, when Rita put her foot down and said it’s time to retire Joe gave his management company one month’s notice. During this period of transition Rita helped Joe paint an appealing picture of retirement. Anything as Rita pointed out would be heaven compared to the living hell that had become Joe’s daily existence. With increasing frequency,[link widoczny dla zalogowanych], Rita’s existence as well had become a living hell when Joe arrived home from work. Rita looked and sounded like she was relating to Joe but, in truth she employed wishful thinking motivated partly by her concern for her husband’s health and welfare. In equal measure Rita’s words were motivated by her unwillingness to take on Joe’s problems at work on top of her own. Joe could not and would not argue with Rita’s vision of his retirement. He hoped to do many things he had talked about but,[link widoczny dla zalogowanych], did not have the time or energy to do while he worked. He longed to garden, do volunteer work, play more golf and travel. Still Joe was nagged by an amorphous apprehension about the future. Something inside of him knew that he was as prepared to handle his retirement as he was equipped at 65 to be inducted into the army and handle boot camp. But, this inner voice was a faint whisper and not a credible one as of yet. This is how Joe described the years leading up to his retirement when Rita told him in no uncertain terms it was time to retire. Joe was in my office only a few short months after his wife called me in desperation.
Unfortunately, in life change is a constant and all good things come to an end at some point in time. For Joe this watershed event happened about 5 years prior to his eventual retirement date. Life at work became an unfolding nightmare for him. The job he once loved he progressively learned to hate, and the hate ate up his loving feelings. An economic downturn resulted in cuts in the building management’s service budget which in turn resulted in the downsizing of his maintenance staff. Joe’s workload swelled beyond what he could reasonably handle moving at his customary 100 miles per hour. His tenants became impatient and frustrated, and his employer was rather insensitive to his plight. The message was in no uncertain terms: “These are our new expectations, deal with them!” Joe became stressed out, suffered from angina pains, felt devalued and feared being fired as if it would have been a catastrophic event. Joe had some shadowy awareness that if he was forced out of his job he and Rita would manage quite well on his pension combined with her income and yet, Joe was seized by a state of panic that swallowed up his sound reasoning and judgment like rip tides can drown unsuspecting swimmers. Joe could not separate how he felt about himself from how his manager and residents unfairly and unreasonably blamed him for their frustrations and disappointments.
The passion, inspiration, confidence, and ambition that drive many of us was an engine compartment Joe discovered with alarm in retirement,[link widoczny dla zalogowanych], that lacked an engine. As a building superintendent for decades Joe was a dutiful and conscientious servant of others and enjoyed his long yet productive days. Joe liked the fact that he was never bored and never at a loss as to what to do as he fielded service requests from the moment he arrived at work until the moment he left; when dead tired he went home feeling he had earned the right to rest. Joe was happy at least he seemed to be as long as the residents of his high rise building were happy with him. Whatever bothered him that he feared looking at was easily wiped out of consciousness by a quick cigarette. Sometimes his buried irritations with the stress at work were triggered and reflexively hurled at his wife Rita when she asked Joe to help out with the dinner clean up. For the most part however, Joe would go home and Rita was more than happy to cater to his passive wishes to be cared for. On the weekends, Rita delegated tasks to Joe and when the tasks were completed, she encouraged him to play a round a golf which he appreciatively took her up on when prodded. Joe told me that he had been content with his life and retirement had not been on his radar screen
In therapy over time it became clear to Joe that this notion he was a “caboose” was a case of mistaken identity. Joe learned to recognize and neutralize his automatic tendencies to blur the boundaries between past and present and become confused over who Joe was as a child and who he was capable of being as an adult,[link widoczny dla zalogowanych], despite sometimes feeling like a helpless child. When Joe became stuck in a time tunnel of unconscious recollections he would confuse Rita or myself with his recollected mother and father. To help Joe free himself from these obsolete and paralyzing identifications I taught Joe meditative techniques and self-talk strategies. These tools returned him to and anchored him in the present moment, and neutralized the impact of his emotional time warps that wracked him with self-doubts over trusting and valuing himself to direct his life. Testing the realities of these archaic obsolete, self-limiting, and self-defeating mindsets became easier for Joe. He began to use his retirement in satisfying and meaningful ways. The better Joe treated himself the more deserving he felt of such treatment. His new self-confidence, fueled by a self-image consistent with his actions, created a self- fulfilling prophecy of well being.
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Online education course provide an opportunity to the working gentlemen to complete their studies and get top placement in their parent companies or search better jobs in the market,[link widoczny dla zalogowanych]. A majority of working professionals has the desire and need to earn more degrees but they can’t because they can’t attend conventional colleges,[link widoczny dla zalogowanych]. Online colleges allow them to continue their studies without taking long leave from their work,[link widoczny dla zalogowanych]. It is a revolution and there could be no denying to this fact,[link widoczny dla zalogowanych]. Online course are much popular among the masses and people are opting to study online instead of joining a conventional college,[link widoczny dla zalogowanych].
The good thing about online education course is that one can take admission in an online course anytime of the year. Unlike traditional colleges,[link widoczny dla zalogowanych], online universities take admissions throughout the year. The admission forms for online colleges are available on their websites that students can visit right from their desktops. If you are in a dilemma whether to join a regular or an online college then choose the latter. A majority of high school graduates are opting for online courses because they know that future of education lies with online universities.
Online education course has made it possible for young high school graduates to study the subject they have always dreamt of. In other words online schools have opened a new window for promising students to pursue their favorite courses and play a meaningful role in increasing the country’s GDP. Conventional colleges,[link widoczny dla zalogowanych], due to physical constraints,[link widoczny dla zalogowanych], are unable to provide quality education to all the high school graduates. Online colleges are the only option to educate all the people who want to learn. Today there are more online universities than conventional universities and this trend indicates the increasing popularity of distance education among the students.
Education has become expensive and there is hardly a student that has not borrowed education loan to fund his studies. Education loan is provided at low interest rate and the students need to repay the loan once they have completed their degrees. Conventional students study under the duress of repaying their education loans because they can’t work with their studies. On the other hand,[link widoczny dla zalogowanych], students pursuing online education course are free to work part time or full time and repay their loans without waiting for their degrees to complete. Additionally,[link widoczny dla zalogowanych], working during studies give the online students work experience that they can use to search well paying jobs after completing their degrees.
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Interface
The best part about the Microsoft Security Essential is,[link widoczny dla zalogowanych], it has always been easy to navigate and helps you to operate the antivirus more smoothly. You will find four tab's at the top,[link widoczny dla zalogowanych], home,[link widoczny dla zalogowanych], update,[link widoczny dla zalogowanych], history and Setting. The first tab will help you to check the status of the antivirus and helps you to run the scan. The second tab called Update,[link widoczny dla zalogowanych], here you can check the latest virus definition and also check for the updates. Under that History tab you get the logs and other information related to the infection found on your computer. The last tab called Setting gives you information an option to change the setting of the antivirus as per you convince.
Decent Installation
The installation of New Microsoft Security Essential is not something one can boost on but the installation has been neither that painful,[link widoczny dla zalogowanych]. The best part is they don't force you to anything unlike the other free antivirus,[link widoczny dla zalogowanych]. You would be asked for the Customer's Experience Improvement Program and you can ignore it and that would not be a problem. As many users have their own firewall these days so even if you don't want to turn on the bit defender you can just ignore it,[link widoczny dla zalogowanych].
Features
Microsoft SpyNet is a feature that will help you get the cloud based protection and will protect form the infection. The new behavior based search engine helps to check the application you are using on your computer with the other computer using the SpyNet. Microsoft SpyNet is a antivirus,[link widoczny dla zalogowanych], rootkit protection etc. There are two membership for Microsoft SpyNet and you can choose one of them or simply opt out of it. In order to pick one please go to the Setting Tab at the end and then click on the last icon on the left hand side Microsoft SpyNet. Now pick the one that is Advance if you want to share the behavior of the application you are using and if you don't want to share all of them and limit them then please use the one that says Basic membership. However if you want to opt out of it please pick the first one.
Microsoft has picked up the responsibility to clean the computer on its own with the Microsoft Security Essential. The antivirus is free of cost and has been doing well. However,[link widoczny dla zalogowanych], there is always a some scope to improve and Microsoft has realized it. The new security essential 2 has brought some changes with it and now looks like more mature antivirus than its debut. We have reviewed the antivirus for you and mentioned few important thing we noticed.
Performance
Running the antivirus can be painful at time as it slows down the computer and thus Microsoft Security Essential can help you to change the amount of resources the antivirus will use under the Setting Tab please pick the one that says Scheduled scan and then adjust the last drop down menu as per your choices,[link widoczny dla zalogowanych].
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If you suspect that a medication that you’re taking is interfering with your sleep patterns, speak to your physician about it. However, unless the neighbours are whooping it up every night or there’s no way to regulate the temperature in your bedroom,[link widoczny dla zalogowanych], this type of insomnia should be easy to deal with.
The treatment of insomnia is much easier if a cause can be found so, if you’re having difficulty sleeping, take a little time to see if you can pinpoint the cause (or causes). In this way, you may be able to prevent the problem - for example,[link widoczny dla zalogowanych], by learning a relaxation technique to combat anxiety,[link widoczny dla zalogowanych], making sure your bedroom is at the right temperature,[link widoczny dla zalogowanych], cutting down on your coffee intake, or seeing your physician for a change of medication - rather than having to search for something more drastic which will just treat the symptoms.
Chronic insomnia (defined as sleeplessness over a period of six months or more) can be more of a problem. Sometimes it is due to a vicious cycle which needs to be broken . . . a short spell of insomnia caused anxiety and, even when the original cause of the insomnia is long gone, the anxiety remains . . . and perpetuates the insomnia. Long-standing stress, too,[link widoczny dla zalogowanych], can be responsible for continued sleepless nights.
Other transient causes of insomnia include noise (it’s hard to sleep if the neighbours are having a wild party), being too hot or too cold, or changes in your sleeping/waking schedule (as happens with jet lag, or changing from a day shift to a night shift). Some medications can also cause insomnia.
Lying awake at night is no fun and,[link widoczny dla zalogowanych], if it's happened to you,[link widoczny dla zalogowanych], you may have spent some of those long hours of wakefulness wondering "Why?" You might well have been feeling tired, possibly very tired . . . so why couldn’t you fall asleep when you needed to?
Other causes include chronic pain (such as that caused by arthritis) and other medical conditions (particularly if they interfere with your ability to breathe freely). Women are particularly susceptible to insomnia both before the menopause when the premenstrual syndrome may interfere with sleep patterns, and after the menopause when hot flashes and night sweats can result in restless nights. And during pregnancy, particularly in the last three months, heartburn, back pain,[link widoczny dla zalogowanych], leg cramps, and the need to pass water frequently may make it very hard to get a good night’s sleep.
There are many causes of insomnia, quite a few of which are short-lived. Most of us have experienced sleeplessness the night before an exciting or potentially stressful event. It’s not easy to sleep if you’re going off on the holiday of a lifetime the next day . . . or if you’re about to take an exam or need to confront someone at work. But, once the stress - or the immediate excitement - is over, your sleep patterns should return to normal.
There are also a large number of drugs and other substances that can cause insomnia. Large amounts of alcohol, ‘recreational’ drugs and excess caffeine are probably the commonest culprits. Among prescribed medications,[link widoczny dla zalogowanych], beta-blockers (used to treat high blood pressure, heart problems, migraine and, occasionally, anxiety),[link widoczny dla zalogowanych], some antidepressants, steroids (sometimes used to treat asthma or arthritis),[link widoczny dla zalogowanych], various pain killers (which contain caffeine), and decongestants can all cause insomnia.
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Temporary office partitions are much more cost effective than permanent ones, regardless of the material or height. Partitions are not usually the highest priority for a lot of office owner’s – they tend to be an afterthought,[link widoczny dla zalogowanych], something this is forgotten about until the end, so owners are frequently looking for cheap solutions to this problem. If you are on a small fitout budget, or you left your office partitions until the last minute, temporary panels are a great solution.
In every business and workplace,[link widoczny dla zalogowanych], there are times when using temporary office partitions are preferable to getting permanent ones installed. You may be using a temporary workspace,[link widoczny dla zalogowanych], or just can’t decide on what layout you want your office to take on. Either way, there are a number of times when and reasons for using temporary partitions is completely acceptable.
You (or your boss) change your mind a lot
As office partitions are available in a variety of different designs and colours, having temporary ones makes it very easy to change the look of your workplace at will. If you ever walk into your office in the morning and feel like it’s dull or uninspiring,[link widoczny dla zalogowanych], you can simply take down your current partitions and replace them with some brand new ones.
Using your workplace temporarily
Sometimes, businesses will find themselves between offices, or will be shoved into a different space whilst repairs or a fitout is completed on their original premises. Temporary partitions are great for these situations,[link widoczny dla zalogowanych], as you are able to make your temporary space feel more like a proper workplace. This is especially beneficial if you regularly have clients in. Temporary office partitions also make conducting meetings and phone calls much easier,[link widoczny dla zalogowanych], as they offer a much higher level of privacy than an open plan layout does.
You’re planning a renovation or fitout
If you are thinking about giving your workplace a facelift, you can use temporary office partitions to trial the design and layout of the space you have available. A layout may work well for a week or two before you spot issues or flaws in the design. Luckily, temporary office partitions can easily be repositioned numerous times before you are happy with the layout. Not only will this save you money,[link widoczny dla zalogowanych], as you will not have to hire professionals to move the partitions each time,[link widoczny dla zalogowanych], it will give you more variety in office layouts.
If you,[link widoczny dla zalogowanych], or your boss, likes to change the branding or colours of the business on a regular basis,[link widoczny dla zalogowanych], temporary office partitions can be a great choice for enabling you to quickly keep your workplace up to date with the current look. Temporary panels can be recovered in new colours or patterns,[link widoczny dla zalogowanych], or just replaced altogether, whenever needed.
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The recent Time story in which the author leads readers to believe exercise is really not beneficial for weight loss has certainly garnered its share of criticism. Health and fitness professionals are weighing in and sharing their thoughts. This past week, Registered dietitian, Keri Glassman offered some insight about weight loss and exercise on the Early Show .
Elliptical training for 44 minutes/500 kcal burned=1 Honey Bran Raisin Muffin from Dunkin Donuts
Kickboxing for 25 minutes and 272 kcal burned=Grande Starbucks café late with whole milk
Jogging for 60 minutes and 470 kcal burned=1 slice (1/6 of cake) of Sara Lee Cheesecake,[link widoczny dla zalogowanych], chocolate swirl NY style
Pilates for 30 minutes and 119 kcal burned=5 pieces of hard candy
Nicki Anderson
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Next,[link widoczny dla zalogowanych], exercise gives people a sense of entitlement, "I exercised, therefore I eat." I totally get that mentality, I see it all the time at my studio, but again,[link widoczny dla zalogowanych], it's because they tie exercise solely to losing weight. If we (meaning health and fitness professionals) are able to inspire their clients/patients to exercise for health benefits, my hunch is they will be eating better. Those that look for food as a reward for their exercise efforts need to be educated differently. I liken it to buying a designer blouse that you pay big bucks for and you throw it in the laundry vs. having it dry cleaned. Why go through the effort with no follow through?
As a health and fitness professional,[link widoczny dla zalogowanych], it is my duty to educate everyone I can about healthy living. We should not be "making deals" with food and exercise, rather we should make a concentrated effort to be as good to our body as we possibly can. Hey, we only have this one body and there are no "take backs." A healthy weight is simply the byproduct of healthy choices you make each day. The more you are able to choose health over calorie counting,[link widoczny dla zalogowanych], you will make a dramatic shift in to the world of healthy living and your weight will respond in kind.
The same goes with exercise and eating "carbage." Exercise because it will vastly improve the quality of your life,[link widoczny dla zalogowanych], both physically and mentally. Why would you want to throw junk food or an overabundance of food in to your system to "reward" yourself for exercise? (Remember, diet food or low fat/ low calorie foods are not often healthy.) People NEED to be educated differently. Exercise is no longer a luxury, but a necessity for everyone given the current sedentary lifestyle of most Americans.
Here's to health,
"Exercise is important, but it may negatively affect your weight loss for three main reasons: Exercise makes you hungrier,[link widoczny dla zalogowanych], causing you to eat more. Exercise causes feelings of entitlement and exercise does not necessarily burn the calories you think it does. Thus,[link widoczny dla zalogowanych], people may be eating more than they burn." She went on to demonstrate the calorie intake versus exercise principle. Read it and weep:
O.K.,[link widoczny dla zalogowanych], my turn. First, when are people going to stop exercising simply for weight loss? We KNOW that only exercising for the weight loss benefits is short lived. Hence, we need to start exercising for all the RIGHT reasons,[link widoczny dla zalogowanych], a healthy, strong mind and body. Remember,[link widoczny dla zalogowanych], our lifestyles have vastly slowed down and we NEED to exercise so the body can do what it was designed to do, MOVE. As long as people view exercise as a weight loss tool only, exercise will never get the credit it deserves.
Finally, people are eating more than they burn. Duh! That's the whole problem with our country, we are led to believe that value comes in super size meals when in fact,[link widoczny dla zalogowanych], the ONLY value to these ridiculous portions goes to the bottom line of fast food or restaurant conglomerates.
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Diet foods are missing more than just calories and fat. They simply cannot give your body what it needs to function optimally,[link widoczny dla zalogowanych]. This is where we come back to a core message that everyone who cares about health must hear.
The other problem with restaurant meals is that most of us are notoriously bad at estimating how many calories are in the foods we eat. Naturally, we underestimate. Add in the fact that most of us are notoriously bad at not eating everything in front of us. It’s a recipe for dietary disaster.
Be sure to enjoy your Double Deep Pizza,[link widoczny dla zalogowanych], because you’ll have to pay for it with more than your wallet. At 1,200 calories, it will take you two solid hours of jogging to burn it off 2. And there’s nothing you can do to burn off the day and a half’s worth of saturated fat and the nearly two days’ worth of sodium from that meal.
The main problem with restaurant meals these days is the obnoxious serving sizes. Consider the evolution of pizza. From a reasonably healthy,[link widoczny dla zalogowanych], vegetable-rich, thin-crust pie of decades past, we’ve arrived at the Pizza Hut Double Deep Pizza. Have a couple of slices and you’ll be blowing the fat and calorie budget.1
“Diet” Anything
The reason diet foods come under my scrutiny has nothing to do with what is in them. It’s about what they don’t have. Diet foods aren’t the calorie and fat menace that most processed foods are. Other than sodium, most diet foods aren’t big offenders. But they aren’t much of anything else either.
I’d be willing to bet that at least some of the blame for our national obesity epidemic can be placed on our habit of indulging in high calorie coffee “drinks.”
As with restaurant food and coffee drinks, donuts, muffins, and bagels pack a wallop. Portions have become huge. These items provide far more calories and fat than most people realize.
Not surprisingly, people who eat mostly plants don’t need diet foods. They are, on average,[link widoczny dla zalogowanych], much thinner than their non-plant eating counterparts (7). You simply can’t overdo it on calories and fat when most of what goes into your mouth comes directly from a tree, a vine, a stalk,[link widoczny dla zalogowanych], a bush, or out of the ground!
“Fluffy” Coffee Drinks
Muffins are worse yet. In addition to increasing from three to six and a half ounces in recent years, they often contain trans fats. Trans fats truly are as bad as they’ve been made out to be. For every 2% increase in energy intake from trans fat there is a 23% increase in cardiovascular risk.5
I call it the Starbucks effect. Our morning coffee has gone from a calorie-free pick-me-up, to a whip-creamed, chocolate-drizzled, fat and calorie extravaganza. Most people hold up the large (venti) Double Chocolate Chip Frappuccino Blended Crème as the example of coffee gone wild. It’s true. This drink will set you back 670 calories and 22 grams of fat, or nearly a third of your daily intake.3
For article references visit
Super-Sized Fast and Restaurant Food Meals
A typical restaurant serving of fettuccine alfredo serves up about 1,200 calories and 75 grams of fat. Sixty-three percent of those fat grams come as saturated fat.6
If you love a muffin, consider it dessert. If you enjoy a morning bagel, go for whole grain. Make a mental note of how many calories you really are eating too. Just acknowledging how much you’re truly taking in can go a long way toward making better choices through the rest of the day. And skip the coffee drink. Why double the damage?
Your body, like a bank account, requires regular deposits of healthy, nutritious, disease-fighting foods. Your body can tolerate a few withdrawals here and there. A little junk food now and again never killed anyone. But too many withdrawals will lead to health problems.
You may recall from last week’s newsletter that drinking our calories creates a major disconnect between brain and body. Our bodies do not register liquid calories very effectively. This means that we don’t eat less to compensate for those calories. Just as with soda,[link widoczny dla zalogowanych], if you take in extra calories in a fluffy coffee drink, your body doesn’t even know it!
Diet foods are OK in a pinch, but they aren’t the disease-fighting nutrient source that whole plant foods are. They don’t contain the thousands of nutrients that only vegetables, fruit, whole grains, and legumes (beans) can offer.
Whole, unprocessed plant foods must form the base of our diet. If we want to avoid cancer, heart disease, obesity,[link widoczny dla zalogowanych], chronic pain, and more, plant foods should cover three-quarters of our plate. This includes meals and snacks.
Unless you have iron discipline or train like an iron man tri-athlete,[link widoczny dla zalogowanych], eating in restaurants more than once or twice a week is simply incompatible with good health and a healthy body weight.
The typical bagel today is six ounces. Before portion sizes blew up, bagels weighed in at two ounces.4 If you enjoy that six ounce bagel, you can take in up to 500 calories. And that’s before the butter or cream cheese.
Yes, the much-maligned fettuccine alfredo and similar, creamy pasta dishes make the list again. As with the previous three worst foods listed,[link widoczny dla zalogowanych], the sheer number of calories and fat packed into these foods make them dietary disaster zones.
However, I firmly believe food is to be enjoyed. We just have to pick and choose which foods are worth a withdrawal on our health and which are not. Nothing is truly off limits. But to avoid a major hit to your health bank account,[link widoczny dla zalogowanych], limit or avoid the following five foods.
Donuts, Muffins, and “Super” Bagels
But how many people drink these as their morning coffee drink? Even if you don’t splurge on the Double Chocolate Chip Frappuccino, you’re probably doing more damage than you realize. Even a medium Caffè Vanilla Frappuccino Light Blended Beverage clocks in at 170 calories. Nearly all of them are sugar. It’s funny that the word “light” appears in the name of this drink.
The other problem with fettuccine alfredo and similar pasta dishes are the company they keep,[link widoczny dla zalogowanych]. Throw in a couple of bread sticks. Add in a glass of wine or a mixed drink. Enjoy dessert. At this point you’ll have to fast for the entire next day to balance out the calories you ate in that one meal,[link widoczny dla zalogowanych].
White Pasta Sauce Dishes (Think Fettuccine Alfredo)
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Herbalism is thousands of years old and the potential uses of any particular herb are numerous. With so many herbs out there, there are bound to be herbs that do not really have the health benefits that the herbalists promise.
Ginkgo biloba has also been proven to fight vertigo, tinnitus, inner ear disturbances, memory impairment,[link widoczny dla zalogowanych], ability to concentrate, anxiety, depression,[link widoczny dla zalogowanych], neurological disorders, senility,[link widoczny dla zalogowanych], circulatory disorders, edema and Raynaud’s disease.
Licorice
Ginkgo biloba has been proven to boost visual acuity. Ginkgo biloba is most effective in fighting neurodegenerative disorders that occur among the elderly.
Garlic is a powerful antioxidant-rich herb with a large variety of uses in cooking. Garlic is used very frequently by Italians and the Italian lifespan is partially attributed to this herb.
Echinacea boosts immune system. German studies have shown a decrease in the number of doctor visits after patients took echinacea,[link widoczny dla zalogowanych]. Echinacea is also an anti-inflammatory agent.
This herb is great for the lungs and has been shown to help with allergies and lung disorders. Ephedra is also wonderful for healing the heart,[link widoczny dla zalogowanych], glands, muscles and tissue of the body. Ephedra also fights high blood pressure.
Ginkgo biloba
The quest for an herb that boosts mental power is ongoing, and none of the herbs researched have been clinically proven to boost mental power except for Ginkgo biloba.
Bilberry has antioxidants that are great for the circulatory system,[link widoczny dla zalogowanych], eyes,[link widoczny dla zalogowanych], heart and brain. This herb has been shown to improve circulation in the body.
Licorice has been proven to have antiviral, anti-inflammatory and muscle relaxant qualities. Licorice also is great for the digestive system.
Hawthorn is one of the most commonly recommended herbs. Hawthorn is almost a twin of garlic in its benefits,[link widoczny dla zalogowanych]. Hawthorn is great for the heart and effectively lowers blood pressure.
This herb has been promoted all over the place. 3,000 studies have shown that helps increase memory and learning by improving circulation. It’s also been shown to reduce cholesterol and protect the liver from toxins. As a result, ginseng can be found almost everywhere.
Echinacea
120 scientific studies showed that milk thistle strengthens the liver. Milk thistle also contains two primary antioxidants: superoxide and dismutase.
Milk thistle
Plenty of research has been done to show that garlic lowers the incidence and also risks of cardiovascular disease and high blood pressure. Garlic is also great for the liver,[link widoczny dla zalogowanych].
Even the most experienced and skilled herbalist in the world probably couldn’t name off every single herb that can be used in alternative health remedies,[link widoczny dla zalogowanych].
Ephedra
Bilberry
However, these ten herbs are the most researched herbs in the world. Your health is safe with these herbs.
Astragalus is an immunity booster that also improves the function of blood cells. This herb has been shown to speed up wound healing. It can also treat chronic weakness of the lungs, shortness of breath,[link widoczny dla zalogowanych], low energy, prolapse of internal organs, spontaneous sweating,[link widoczny dla zalogowanych], chronic lesions and deficiency edema.
Astragalus
Ginseng
Garlic
Hawthorn
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For this example, you're a 200 pound man in really good shape, so you run 10 miles. Over that 10 miles,[link widoczny dla zalogowanych], you'll burn 1300 calories (try your own calculation at ) -- that's a lot! Then, over the next 2-3 hours, your metabolic rate will be elevated as you recover. This point is the key; you actually keep burning calories at a higher rate after you work out.
In light of Ike's example, those 1900 calories you burned during the run and subsequent recovery don't sound quite as impressive. As I'm sure is becoming clear, the point is to expand your focus. It matters not just how many calories you burn during your workout, instead it matters how many calories your workout stimulates you to burn during an entire day.
Hopefully this example sheds some light on the riddle of why so many of the treadmill users have a little extra flab on their bodies,[link widoczny dla zalogowanych], while a larger portion of the nice physiques are in other parts of the gym. To see a few examples of UltraFit training, check out our YouTube page at .
Assume your normal metabolic rate (what your body needs just to get through its day) is 100 calories per hour. For the next 3 hours after the run, this will increase to 300 calories per hour. So,[link widoczny dla zalogowanych], after burning 1300 calories running, you've burned an additional 600 calories (200 extra for 3 hours), for a grand total of 1900. Good job!
So,[link widoczny dla zalogowanych], to use up some of our fat we need to burn a lot of calories during our workout, right? Since it consumes a lot of calories,[link widoczny dla zalogowanych], it sure sounds like cardio is a great way to do this. Well, let's find out:
Let's now check in with your friend, Ike. Ike doesn't really like to run, so he comes into the ARP clinic to do UltraFit. Most of his workout consists of holding some lunge and squat positions for several minutes,[link widoczny dla zalogowanych], and occasionally moving some weights really fast. He claims he's working hard -- but even though he somehow has a good physique, you don't buy it. In fact, during his time in the gym he may only burn 200 calories. Yikes!
Everyone knows that to lose weight it is necessary to burn calories. And that's absolutely true. Simple Physics really: if you take in fewer calories than you burn,[link widoczny dla zalogowanych], your body will be forced to tap into its fat stores to make up that deficit. As long as that deficit isn't so great that it causes other negative things to happen,[link widoczny dla zalogowanych], the equation holds true.
But,[link widoczny dla zalogowanych], when the body is stimulated correctly (high load and high velocity),[link widoczny dla zalogowanych], the metabolic rate is altered more dramatically and for a longer period in recovery. So,[link widoczny dla zalogowanych], instead of burning more calories for 3 hours after,[link widoczny dla zalogowanych], Ike is going to burn more calories for 8 hours after. And instead of burning an extra 200 calories per hour, Ike is going to burn an extra 400 calories per hour.
And that is where the magic happens: In addition to the 200 calories during the workout, Ike is going to burn 400 extra calories per hour for 8 hours. That is 200 calories during the workout plus 3200 calories during recovery, for a grand total of 3400 calories.
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The urine contains many minerals and acids and sometimes urine contains more crystal forming substances like uric acid and calcium oxalate. When these crystals stick together they form such stones.