Tips to pamper and groom your feet

The American Podiatric Medical Association (APMA) is a good source for information and tips on good foot hygiene. As summer is here, we try to reiterate to you the good practices that can contribute both to your foot health and to your body’s overall wellbeing. Reminding you what to do and what to avoid when going for a pedicure session can only help keeping you fit and healthy.

Remember that if you have certain health problems, a customized pedicure session should be taken into consideration. For example, if you have diabetes or poor circulation of blood in your feet you need a special treatment to avoid complications In case of hepatitis or skin diseases you need special care to avoid transmission of your illness to others.

Considering that you are fit and healthy, look what you should do:

-Arrange your pedicure session early in the morning. Salon staff is not tired and foot baths are usually cleaner. If you’re not an early bird make sure that the salon follows all cleaning and sterilizing rules, filters and cleans the foot bath between clients.

-if you have your quality pedicure utensils, bring them to the salon and ask the pedicurist to use them while treating you to avoid bacteria and fungus that can move easily from one person to the other if the salon doesn’t use proper sterilization techniques.

-Use a pumice stone, foot file or exfoliating scrub to eliminate thick, dead skin build-ups (so called calluses) on the heel, ball and sides of the feet. Soak feet in warm water for at least five minutes then use the stone, scrub or foot file to gently smooth calluses and other rough patches.

-Use a toenail clipper with a straight edge to trim nails. These clippers ensure your toenail is cut straight across and avoid the risk of ingrown toenails incurred by other tools like manicure scissors or fingernail clippers with small, curved shape. See a podiatrist if you have a tendency to develop ingrown toenails.

-Use an emery board to smooth nail edges. Do not scrape the nail’s surface and do not press too hard while filing lightly in one direction.

-Use a wooden or rubber manicure stick to remove dirt, build-ups and keep clean under your nails. Many times dirt can not be seen but is there. Never use sharp tools to clean under nails. Using anything sharp makes it easy to puncture the skin, leaving it vulnerable to infection.

-Apply emollient-enriched moisturizer to keep soles soft and maintain the proper moisture balance of your feet’s skin.

-Push back cuticles using a rubber cuticle pusher or manicure stick but do not exaggerate doing it too often.

-Remove polish regularly using non-acetone nail polish remover and re-apply polish if toenails are healthy.

Things you should not do:

-Avoid shaving your legs before a pedicure session as freshly shaven legs or small cuts on may ease the entry of bacteria and fungus.

-Don’t use the same tools for pedicure and manicure because bacteria and fungus can transfer between toes and fingers.

-Forbid technicians to use foot razors, cutters or similar tools to remove dead skin. Incorrectly used razors can lead to permanent damages and can easily cause infection if the pedicurist goes too deep into the skin.

-Toenails’ edges should not be rounded to avoid development of painful ingrown toenails.

-Never share nail files with friends and be sure to bring your own to the salon if you have doubts that the salon replaces them with each customer. Emery boards can’t be sterilized, are extremely porous and can trap germs that spread.

-Avoid leaving moisture between toes as it can promote the development of athlete’s foot or a fungal infection.

-Never cut cuticles because they serve as a protective barrier against bacteria. Pushing back cuticles all the time can make them thicker while cutting cuticles increases the risk of infection.

-Don’t apply nail polish to cover up problems like thick and discolored toenails, which could be a sign of a fungal infection. Treat these problems with care and if they persist ask your doctor for help. Nail polish locks out moisture and doesn’t allow the nail bed to “breathe.” 

Bodybuilding - Overview

A brief history of bodybuilding

Bodybuilding did not really exist prior to the late 19th century, when it was promoted by Eugen Sandow who is now generally referred to as "The Father of Modern Bodybuilding". He is credited as being a pioneer of the sport because he allowed an audience to enjoy viewing his physique in "muscle display performances".

Sandow set the standard for the mathematical "ideal" of the bodybuilder and the "perfect physique" was close to the proportions of ancient Greek and Roman statues from classical times. This is how Sandow built his own physique and in the early years, men were judged by how closely they matched these "ideal" proportions. Sandow organized the first bodybuilding contest on September 14, 1901 called the "Great Competition" and held in the Royal Albert Hall, London, UK. Judged by himself, Sir Charles Lawes, and Sir Arthur Conan Doyle, the contest was a huge success and was sold out and hundreds of physical culture enthusiasts were turned away. The trophy presented to the winner was a bronze statue of Sandow himself sculpted by Frederick Pomeroy.

The most prestigious bodybuilding contest today is the Mr. Olympia and since 1977 the winner has been presented with the same bronze statue of Sandow that he himself presented to the winner at the first contest.

On 16 January 1904, the first large-scale bodybuilding competition in America took place at Madison Square Garden in New York City. The winner was Al Treloar and he was declared "The Most Perfectly Developed Man in the World". Treloar won a $1,000 cash prize, a substantial sum at that time. Two weeks later, Thomas Edison made a film of Al Treloar's posing routine. Edison also made two films of Sandow a few years before, making him the man who made the first three motion pictures featuring a bodybuilder. In the early 20th century, Bernarr Macfadden and Charles Atlas, continued to promote bodybuilding across the world.

Bodybuilding became more popular in the 1950s and 1960s with the emergence of strength and gymnastics champions joining the sport, and the simultaneous popularization of muscle training, most of all by Charles Atlas, whose advertising in comic books and other publications encouraged many young men to undertake weight training to improve their physiques to resemble the comic books' muscular superheroes.

In the 1970s, bodybuilding had major publicity thanks to Arnold Schwarzenegger and others in the 1977 film Pumping Iron. By this time the International Federation of BodyBuilding & Fitness (IFBB) dominated the sport and the Amateur Athletic Union (AAU) took a back seat. The National Physique Committee (NPC) was formed in 1981 by Jim Manion, who had just stepped down as chairman of the AAU Physique Committee. The NPC has gone on to become the most successful bodybuilding organization in the U.S., and is the amateur division of the IFBB in the United States. The late 1980s and early 1990s saw the decline of AAU sponsored bodybuilding contests. In 1999, the AAU voted to discontinue its bodybuilding events.

The rise of anabolic steroids use

This period also saw the rise of anabolic steroids used both in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of "mass monsters", beginning with Arnold Schwarzenegger, Sergio Oliva and Lou Ferrigno in the late 1960s and early 1970s and continuing in the 1980s, 1990s and 2000s with Lee Haney, Dorian Yates, Ronnie Coleman and Markus Ruhl. That was also the moment of the emergence of bodybuilders such as Greg Kovacs, Paul DeMayo and Victor Richards. They were not particularly successful at the pro level, but attained mass and size at levels that were not seen previously.

To combat this, and in the hopes of becoming a member of the IOC, the IFBB introduced doping tests for both steroids and other banned substances. Although doping tests occurred, the majority of professional bodybuilders still used anabolic steroids for competition. During the 1970s the use of anabolic steroids was openly discussed partly due to the fact they were legal. However the U.S. Congress in the Anabolic Steroid Control Act of 1990 placed anabolic steroids into Schedule III of the Controlled substance act (CSA). Similarly in Canada, steroids were added to the Criminal Code of Canada as a Class IV controlled substance (that class was created expressly for steroids).

In the early 2000s, the IFBB was attempting to make bodybuilding an Olympic sport. It obtained full IOC membership in 2000 and was attempting to get approved as a demonstration event at the Olympics which would hopefully lead to it being added as a full contest. This did not happen. Olympic recognition for bodybuilding remains controversial since many argue that bodybuilding is not a sport.

In natural contests bodybuilders are routinely tested for illegal substances and are banned for any violations from future contests. Testing can be done on urine samples, but in many cases a less expensive polygraph (lie detector) test is performed instead. What qualifies as an "illegal" substance, in the sense that it is prohibited by regulatory bodies, varies between natural federations, and does not necessarily include only substances that are illegal under the laws of the relevant jurisdiction. Illegal Anabolic steroids, Prohormone and Diuretics, under widespread use by professional bodybuilders, are generally banned by natural organizations. Natural bodybuilding organizations include NANBF (North American Natural Bodybuilding Federation), and the NPA (Natural Physique Association). Natural bodybuilders assert that their method is more focused on competition and a healthier lifestyle than other forms of bodybuilding.

The first U.S. Women's National Physique Championship, promoted by Henry McGhee and held in Canton, Ohio in 1978, is generally regarded as the first true female bodybuilding contest - that is, the first contest where the entrants were judged solely on muscularity. In 1980 the first Ms. Olympia (initially known as the "Miss" Olympia), the most prestigious contest for professionals, was held.

Preparations for bodybuilding competitions. Cutting and bulking

The general strategy adopted by most present-day competitive bodybuilders is to make muscle gains for most of the year (known as the "off-season") and approximately 12–14 weeks from competition attempt to lose body fat (referred to as "cutting") while minimizing the loss of muscle mass. Generally this involves reducing calorie intake andincreasing aerobic exercise while monitoring body fat percentage.
The precise effectiveness of the cutting and bulking strategy is unknown, with only limited observational case studies on the subject. No studies involving precise hypercaloric feeding combined with resistance exercise have been conducted.

Clean Bulking

Many non-competitive bodybuilders choose not to adopt the conventional strategy, as it often results in significant unwanted fat gain during the "bulking" phase. The attempt to increase muscle mass in one's body without any gain in fat is called clean bulking. This is the preferred by non-competitive bodybuilders. While competitive bodybuilders focus their efforts to achieve a peak appearance during a brief "competition season", most people prefer to maintain an attractive physique year-round. Anecdotal evidence suggests that a proper weight training and cardio program combined with a modestly hypercaloric diet with proper macronutrient balance can produce steady gains in size and strength, while avoiding significant increases in body fat.

Pre-competition

In the week leading up to a contest, bodybuilders may decrease their consumption of water, sodium and carbohydrates, the former two to alter how water is retained by the body and the latter to reduce glycogen in the muscle. The day before the show, water is removed from the diet, and diuretics may be introduced, while carbohydrate loading to increase the size of the muscles through replenishment of their glycogen. The goal is to maximize leanness and increase the visibility of veins. The appearance of veins is further enhanced immediately before appearing on stage by darkening the skin through tanning products, applying oils to the skin to increase shine. Some competitors will eat sugar-rich foods to increase the visibility of their veins. A final step is the use of weights to fill the muscles with blood and further increase their size.

Muscle growth

Bodybuilders use three main strategies to maximize muscle hypertrophy:
Strength training through weights or elastic/hydraulic resistance
Specialized nutrition, incorporating extra protein and supplements where necessary
Adequate rest, including sleep and recuperation between workouts

Weight training

Weight training causes micro-tears to the muscles being trained; this is generally known as micro-trauma. These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness (DOMS). It is the repair to these micro-trauma that result in muscle growth. Normally, this soreness becomes most apparent a day or two after a workout. However, as muscles become adapted to the exercises, soreness tends to decrease.

Weight training aims to build muscle by prompting two different types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy. Sarcoplasmic hypertrophy leads to larger muscles so is favored by bodybuilders more than myofibrillar hypertrophy which builds athletic strength. Sarcoplasmic hypertrophy is triggered by increasing repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight. In either case, there is an increase in size and strength of the muscles (compared to if that same individual does not lift weights at all). However, the emphasis is different.
Many trainees like to cycle between the two methods in order to prevent the body from adapting (maintaining a progressive overload), possibly emphasizing whichever method more suits their goals. For example, a bodybuilder will use sarcoplasmic hypertrophy most of the time, but may change to myofibrillar hypertrophy temporarily in order to move past a plateau.

Nutrition

The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of food energy from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.

Carbohydrates

Carbohydrates play an important role for bodybuilders. Carbohydrates give the body energy to deal with the rigors of training and recovery. Carbohydrates also promote secretion of insulin, a hormone enabling cells to get the glucose they need. Insulin also carries amino acids into cells and promotes protein synthesis. Insulin has steroid-like effects in terms of muscle gains. It is impossible to promote protein synthesis without the existence of insulin, and which means without carbohydrates, it is impossible to add muscle mass. Bodybuilders seek out low-glycemic polysaccharides and other slowly digesting carbohydrates, which release energy in a more stable fashion than high-glycemic sugars and starches. This is important as high-glycemic carbohydrates cause a sharp insulin response, which places the body in a state where it is likely to store additional food energy as fat. However, bodybuilders frequently do ingest some quickly digesting sugars (often in form of pure dextrose or maltodextrin) after a workout. This may help to replenish glycogen stores within the muscle, and to stimulate muscle protein synthesis.

Protein

Protein milkshakes, made from protein powder (center) and milk (left), are a common bodybuilding supplement.
The motor proteins actin and myosin generate the forces exerted by contracting muscles. Current advice says that bodybuilders should consume 25-30% of protein per total calorie intake to further their goal of maintaining and improving their body composition. This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more. It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep. There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements, and is preferred by many bodybuilders because of its high Biological Value (BV) and quick absorption rates. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties. Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens can be used beneficially, as phytoestrogens compete with estrogens for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates chemicals, hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen. Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis.

Meals

Bodybuilders usually split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (normally between 2 and 3 hours). This method purports to serve 2 purposes: to limit overindulging as well as increasing basal metabolic rate when compared to the traditional 3 meals a day. However, research using whole-body calorimetry and doubly labeled water has found no metabolic advantage to eating more frequently.

Dietary supplements

The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements. Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health, increase natural testosterone production, enhance training performance and prevent potential nutrient deficiencies.

Performance enhancing substances

Some bodybuilders use drugs such as anabolic steroids and precursor substances such as prohormones to increase muscle hypertrophy. Anabolic steroids cause muscle hypertrophy of both types (I and II) of muscle fibers caused likely by an increased synthesis of muscle proteins and are accompanied with undesired side effects including hepatotoxicity, gynecomastia, acne, male pattern baldness and a decline in the body's own testosterone production, which can cause testicular atrophy. Other performance enhancing substances used by competitive bodybuilders include human growth hormone (HGH), which can cause acromegaly.

Rest

Although muscle stimulation occurs in the gym lifting weights, muscle growth occurs afterward during rest. Without adequate rest and sleep, muscles do not have an opportunity to recover and build. About eight hours of sleep a night is desirable for the bodybuilder to be refreshed, although this varies from person to person. Additionally, many athletes find a daytime nap further increases their body's ability to build muscle. Some bodybuilders take several naps per day, during peak anabolic phases and during catabolic phases.

Overtraining

Overtraining occurs when a bodybuilder has trained to the point where his workload exceeds his recovery capacity. There are many reasons that overtraining occurs, including lack of adequate nutrition, lack of recovery time between workouts, insufficient sleep, and training at a high intensity for too long (a lack of splitting apart workouts). Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns. To avoid overtraining, intense frequent training must be met with at least an equal amount of purposeful recovery. Timely provision of carbohydrates, proteins, and various micronutrients such as vitamins, minerals, phytochemicals, even nutritional supplements are acutely critical.
It has been argued that overtraining can be beneficial. One article published by Muscle & Fitness magazine stated that you can "Overtrain for Big Gains". It suggested that if one is planning a restful holiday and they do not wish to inhibit their bodybuilding lifestyle too much, they should overtrain before taking the holiday, so the body can rest easily and recuperate and grow. Overtraining can be used advantageously, as when a bodybuilder is purposely overtrained for a brief period of time to super compensate during a regeneration phase. These are known as "shock micro-cycles" and were a key training technique used by Soviet athletes. However, the vast majority of overtraining that occurs in average bodybuilders is generally unplanned and completely unnecessary.

Non muscle-developing methods

Some bodybuilders, particularly at professional level, use substances such as "site enhancement oil", commonly known as synthol, to mimic the appearance of developed muscle where it may otherwise be disproportionate or lagging. This is known as "fluffing". Synthol is 85% oil, 7.5% lidocain, and 7.5% alcohol. It is not restricted, as it is intended for topical use only, and many brands are available on the internet. The use of injected oil to enhance muscle appearance had previously been used in the late 19th century before being abandoned due to health risks such as sclerosing lipogranuloma. Its use was revived more recently by bodybuilders. Use can cause pulmonary embolisms, nerve damage, infections, stroke, and the formation of oil-filled oleomas, cysts or ulcers in the muscle. Sesame oil is often used, which can cause allergic reactions such as vasculitis. An aesthetic issue is drooping of muscle under gravity. Surgical methods are also often employed to remove steroid-related gynecomastia in male bodybuilders, and breast implants in female bodybuilders who wish to retain a feminine physique, which can be compromised in terms of breast reduction by intense dieting.

Dangers of bodybuilding

The recent death of the 28-year old Romanian bodybuilder Viorel Ristea in Miami, just before the start of the Fitness Universe Week-end where he was supposed to compete again, raised the issue of the risks of extreme training to achieve perfection in bodybuilding. He had previously ranked third in the Musclemania Universe contest in Las Vegas and intended to become number one this year. Unfortunately he died while asleep in his hotel room in Miami. Some say that his death is related to the steroids he may have used while others say that his strict diet was the cause, Viorel Ristea`s body succumbing to dehydration. We all know that a popular method among bodybuilders to make their muscles more visible during a competition is abstention from drinking liquids some three days before contests.

Bodybuilding is a sport that sometimes requires extreme efforts to change the aspect of the human body to the extent that most of the muscles become evident. The bodybuilder is training himself to get his muscles grow as much as possible in parallel with loosing fat, finally making his muscles look as a sculpture of Michelangelo.

To achieve a maximum visibility of their muscles the athletes use methods to increase the sensation of evidence for their muscle. They usually place lights in proper places, oil their bodies and tan them according to a carefully programmed training to be in their pick during competitions and doping is firmly ousted from this world.

Arnold Schwarzenegger might be the best known bodybuilder for persons not connected with the sector, but those more interested in bodybuilding most probably also know Jay Cutler, the present day Mr. Olympia, a title that officially recognizes the top bodybuilder of the Charles Atlas, Steve Reeves, Reg Park or Lou Ferrigo. Every newcomer in the bodybuilding training dreams to be their look-alike. Let’s have a look in the history of this sport to see how dangerous it is.

Tips to avoid tears while chopping onion

Everybody knows that chopping onion is a torturing business that and gives you a kind of stinging or burning feeling and makes your eyes water intensely.

What really happens when cutting onion?

We got the real clue only in 2002 when a Japanese researcher discovered the enzyme released by cut onions and named it lachrymatory-factor synthase. In contact with air, this enzyme turns the amino-acids (sulfoxides) into sulfenic acid. Chemical reactions continue with the conversion of this acid into syn-propanethial-S-oxide, an unstable substance that irritates the eye when reaches it. The eye tries to eliminate the irritant and the lachrymal gland starts to produce tears. In this case we are speaking about reflex tears, specialized in removing irritants affecting the eyes. Reflex tears differ from basal tears that avoid eyes from drying out or emotional tears, triggered by extreme emotions - happy or sad.

I am sure that this lecture may have reminded you about your chemistry and biology lessons in school but gave you no clue on how to avoid tears while chopping onion. So let’s see what specialists say about this – and who could know more than chefs that chop hundreds of onions daily. The bad news is that none of their tips proved to be perfect.

Tips to avoid crying while chopping onions:  click HERE to read more...

Tips to avoid headache after putting cold foods and drinks in your mouth

You may have noticed that while drinking a really cold beer or eating an ice-cream, an unexpected headache appears. Some of us are affected more, with short sessions of extreme pain while others simply do not feel such pains. Statistically, only one third of the population is affected by such pains, mainly while eating cold food during very hot summer days, but recent studies showed that it also happens in normal temperature conditions and during cold days.

So, what really happens? When eating or drinking something cold, the nerves in the upper part of the mouth named “hard palate” inevitably make the surrounding tissues lower their temperature and a signal of possible danger of freezing is sent to your brain. To avoid a possible reduction of the brain temperature, blood vessels in the head shrink. As the relatively low quantity of cold food or drink in your mouth cannot keep the sense of freezing for more than a few seconds, the warm blood can rush again through the vessels and the fast change from constriction to dilation triggers the tough headache. This pain is usually felt in the mid-frontal and sometimes in the temporal area and peaks in half to maximum one minute. In medical terms, the fast constriction and dilation of the blood vessels in the brain causes pain receptors to stimulate the trigeminal nerve. The sensory information from the mouth cavity is mainly transported by this nerve and triggers the mentioned pain.

This is not a migraine, it usually fades quickly after it appears but sometimes can last up to five minutes and it does not pose a serious health problem to you. Sometimes, the headache is associated with a toothache, even if teeth are healthy.

If the pain had already appeared, the simple way to get rid of it is to warm up the hard palate (roof of the mouth) either touching it for a few seconds with your thumb or with your tongue, that can get warmer fast after swallowing the cold food/drink. The warming procedure gives a proper signal to the brain and calms down the pain.

As usual, preventing the pain is easier than calming it down, so a better idea would be to avoid direct contact of the cold food with the posterior part of the palate where sensible nerves are placed. A good result is obtained if you eat cold food slower and in smaller bites. Wolfing food down in seconds is bad for your stomach too, so you should make a habit consuming food slowly. Also, liking ice cream is better than taking bites.

More about the eyes

You may have read and tried my eye exercises I have given you here a couple of months ago. After consulting others, I come today with further advice on how to protect your eyes. Next to exercises your eyes need proper nutrients to function optimally.

Never forget to include in your diet Vitamins A, C, E, as well as minerals like copper and zinc. I always recommend avoiding buying them from the drugstore and diversify your meals with natural food. You need antioxidants like beta-carotene, lutein, and zeaxanthin to get a better sun protection for your macula (yellow spot of the eye) and best place to find them is green and yellow vegetables like dark leafy greens, egg yolks, yellow peppers, pumpkin, sweet potatoes, and carrots. They help you keep macula young and avoid getting blind. Good antioxidants are anthocyanin-rich blueberries, grapes, and goji berries that also have anti-inflammatory properties that can help improve your vision.

Cataract is another disease that often affects eyes and foods rich in sulfur, cysteine, and lecithin help protect the lens of the eye against it. Try to eat more garlic, onions, shallots, and capers to receive more of these protective ingredients.

To maintain the eye health giving structural support to cell membranes you should also make use of DHA, a fatty acid found in coldwater fish like wild salmon, sardines, mackerel and cod.

Dry eyes can also lead to poor eyesight, so do not forget the general rule of the two liters of water you should drink daily, a habit that also prevent dehydration and dry eyes. Good quality water should be drunk and artificial tears should be dropped in your eyes if needed.

Your life style is also very important for the health of your eyes. Enough sleep is equally important for eye health, because eyes rest during the sleep just as your whole body. While slipping your eyes also rest, repair, and recover. Your vision may weaken if you do not have enough sleep (and enough is eight hours of sound sleep a night). Try to you’re your eyes during the day resting them for a few moments every hour. Do it even more often if you work intensively in front of the computer.

Avoid factors that can contribute to eye damage limiting contact with toxins or stressful factors like blinking lights, computer screens, environmental allergens, chlorine in swimming pools, direct air conditioning and heating, extreme weather conditions (dry, cold, heat), reading in dim lighting and constantly rubbing of the eyes. Do not smoke and limit your exposure to cigarette smoke as it may increase optic pressure. Remember to wear sunglasses to protect your eyes from UV exposure.

In the end I want to give you some more tips with exercises you could practice to maintain optimal vision and may also keep those annoying eye floaters at bay. Clean your hands carefully and perform these exercises several times a day, in the morning, before bedtime, or any time your eyes feel tired.

-Warm your eyes. After washing your hands with hot water place them against your eyes for a few seconds. Your eyes will get warmer and feel more relaxed. Repeat this several times, as long as your hands are warm.
-Massage your temples. Using your thumb knuckles, massage your temples in small circles, several times in one direction and several in the other. Repeat the same actions above the mid-point of the eyebrows at the forehead, then below the eyes on both sides of the bridge of the nose.

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Raised White Dots on Eyelids Are Not Acne

Many of us may have noticed the appearance of some pronounced spots (not more than small raised lumps) on the upper or lower eyelid. They do not hurt and develop slowly, during the years. They usually look lighter in color, but sometimes have a white top and cluster together. Beware! They are not acne.

One misperception is that stress is their cause, but the truth is that several other things might make them appear – anything from skin tags (acrochordons) to "white spots" generated by dermatologic diseases or cholesterol deposits (xanthelasma) and even oil gland problems. I know that dermatologists are very expensive, but the large spectrum of causes and implications makes the specialized check of a doctor mandatory.

Irrespective of their cause, the main question you might want to ask your doctor is: Can They Be Removed?

Unfortunately the answer is not so easy. You may be lucky to find out that it could be the type of lumps or patches that are quite common and although they often alarm people they are of no harm. The white or yellow bumps that appear as a result of lipid collection or high cholesterol do not mean that your blood cholesterol level is necessarily high. Nevertheless, do check your cholesterol!

These lumps are usually determined by fatty cells in the eyelids and unfortunately there is no simple solution for them. Creams, lotions and potions usually fail to give the expected result. Massage sometimes brings improvements but pose some risks as the tissues and blood vessels in that area are very delicate and improper massage may damage them. That is why surgery (in fact a small incision made by the doctor under local anesthesia) could be the only solution to remove these white dots.

Always remember that any surgery leaves a scar – smaller or bigger, depending on a multitude of factors, from the dimension of the dots to the skill of the surgeon and the healing capacity of the patient. Techniques sharply improved recently and scars could be so minor that you do not even see them. But they do exist. Also, the white dots may recur in the future and a second surgery might be deemed unfit.

The raised white spots on the lids might be a form of cyst in the eyelid. They feel like bags filled with a thick fluid that can be slightly moved when touched. They are quite specific and cannot be mistaken for acne. In rare cases, the white bumps may be on the inner side of the eyelid, making you feel uncomfortable.

As all the up-mentioned white dots are placed on the eyelid, the dermatologist may ask for further checks with an ophthalmologist and if a gland problem is suspected you may need to approach an endocrinologist.

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Accountancy methods and rules

Both shareholders and managers need a permanent flux of financial information about their business and accountancy is the specialized activity that gathers processes and supplies such data in the form of financial statements that show in money terms relevant and reliable evolutions of the economic resources of an economic entity.

The set of rules that governs financial accounting in the US is called Generally Accepted Accounting Principles, or GAAP.

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Weight-loss control

Surprising ups and downs in the efforts made by many to control their body weight made me study the reasons behind weight fluctuations.

First thing I have discovered was the absence of a proper plan. Striving to lose kilos as fast as possible has only one result: you put them back after finishing the diet. We even have an expression for this: the yoyo syndrome.

So what can be done?

Read more here...

Tips: How to stay healthy and maintain a healthy lifestyle.

Sport is health.
Get your metabolism going! Do sports regularly (at least once or twice a week) and do not miss any opportunity to exercise and move your body (climb stairs, walk on foot or ride the bicycle).

Ballast substances giving a feeling of fullness.
Cheat hunger: ballast substances contained in whole grains, vegetables and fruit quickly create a feeling of fullness that lasts.

Drink, drink, drink!
Only if you drink enough fluids (at least 1.5 liters per day - coffee does not count!), you can help your body eliminate metabolic waste.

Eat vegetables!
Vegetables, by increased volume contributes to filling the distended stomach and giving a feeling of fullness, while providing you with necessary vitamins and minerals. The consumption of "green" food, with their entire fiber content, allows you to eat sufficient amounts of food without gaining weight.

Motivation
We all have ideals, dreams, desires, but you have to realize that all this depends on your health. It's easy to reach your goals and maintain your health by keeping these things in check: lots of exercise and a balanced nutrition. It all up to you to succeed.

Cut back on sweets!
Caloric needs of a normal weighted adult woman with an average daily activity level is about 1800 kcal, while for men it's around 2200-2400 kcal/day. Limit your intake of sweets. Carbohydrates should represent 50% of daily caloric needs. Do not drink sweetened sodas. Drinking water would be the best solution: it does not contain any calories, it requires no effort of digestion and it's an ideal environment for life processes.

You should eat more of these products:
- cereals, grains, cooked rice and pasta dishes;
- fresh greens and vegetables (potatoes, peas, beans etc);
- fresh fruit whenever you can.

Balance and moderation!
Always eat in the morning. The interval between meals can be 5-6 hours, and dinner to be as "light" as possible and at least 3 hours before bedtime. Sit at the table, do not eat "on the run", chew your food well before swallowing, take your time to enjoy and appreciate the taste of the food.

More exercise!
Daily walks outdoors, taking a deep breaths, making sure we get as much oxygen into the body as possible. Adopt a regular, preferably daily, physical activity. To generate positive health effects, physical activity should be performed frequently (at least 3 times per week), at least 30 minutes/session.

Losing weight. Understanding metabolism

The metabolism is the process (rate) by which the calories in your body turn food into energy. Do not misunderstand that the metabolism is largely dependent on the weight you have. Weight depends primarily on the balance between calories consumed and calories burned. It can be defined as an engine that burns calories and a scale that regulate caloric needs.

Metabolism involves three essential elements:

1. Basic Needs
These are known as basal metabolic rate and includes calories needed to sustain vital body functions. In a person, forming a basic metabolic rate 66-75% of total daily calories needed. In other words, the BMR is quantity of minimum energy (expressed in calories) that your body needs to stay alive in conditions of bed rest.

2. Digestion and absorption of food
Approximately 10% of total daily calories are digested and absorbed by the body. Somewhere may sound ironic, but it takes calories to burn calories.

3. Physical activity
The amount of calories burned depends on how much exercise you do every day.

Best and worst used cars

Best and worst used cars

The Consumers Union that testes every year cars sold in the USA and rates them according to reliability scores issued the 2011 Consumer Report and teaches us which are the most reliable models and those to avoid

Savvy car buyers know that the best way to get the most vehicle for their money is to buy a used car. With the average new car losing 47 percent of its value in the first three years, buying used is an affordable way to get the safety and comfort features you want at a far better price.

The Best of the best list guides you to the 2001 to 2010 models that scored well in our road tests when new and have been consistently reliable over time. Each has achieved multiple years of above-average used-car verdicts (available to subscribers), indicating that owners have had relatively few problems.

Models built by Toyota and Honda dominate the list once again, and many of the best used vehicles are from Asian manufacturers. But high-quality vehicles are available from domestic and European automakers as well.

The Worst of the worst list shows models that have had multiple years of below-average reliability in our survey. It is dominated by vehicles from domestic and European manufacturers, primarily General Motors, which had 16 of the 29 models listed.

Our reliability data are derived from our Annual Auto Survey, which generated responses from subscribers on 1.3 million vehicles. We also list reliable cars by price range (available to subscribers), so that you can easily see what's available for your budget.

Best of the best

Here we highlight the most reliable and well-rounded vehicle in each category. We also list other contenders in order of their overall reliability scores for model years 2001 to 2010. Each model has at least three years of reliability data.

Small cars - Honda Fit

The Fit has been an economical, reliable, and versatile hatchback ever since it went on sale in the U.S. in 2007. It packs a huge amount of usable space into a small package and has standard antilock braking and curtain air bags. But before 2011 electronic stability control (ESC) was available only on models with the optional navigation system.

Other good choices:

Toyota Echo, Honda Civic, Scion xB, Pontiac Vibe, Toyota Corolla, Toyota Matrix, Mazda3,

Subaru Impreza (non-turbo), Honda Civic Hybrid, Volkswagen Rabbit, Suzuki SX4 and Mazda Protegé

Family cars - 2004 Toyota Prius

The Prius has had outstanding reliability and has delivered standout fuel economy. But the redesigned 2010 model has only average reliability. Look for one with optional ESC, starting with 2004 models.

Other good choices: Ford Fusion (FWD), Mercury Milan (FWD), Toyota Camry Hybrid, Honda Accord, Toyota Camry, Nissan Altima Hybrid, Mazda6 sedan (4-cyl.) and Nissan Altima

Upscale cars - Lexus ES

The ES has long been a strong contender in this category. It has had outstanding reliability over the past 10 model years and is quiet and comfortable. ESC became standard with the redesigned 2007 model, which included a bigger engine and a six-speed automatic transmission.

Other good choices: 

Lexus IS sedan, Toyota Avalon, Acura TL, Acura TSX, Infiniti G35, 37

Infiniti I30, I35, Volvo S60 (FWD), Lincoln MKZ, Zephyr (FWD)

Luxury cars - 2005 Acura RL

While the RL isn't the sportiest car, it has had excellent reliability wrapped in a comfortable and refined package. The 2005 redesign brought standard all-wheel drive but complicated controls. The Infiniti M35 is sportier and the much-larger Lexus LS is more luxurious.

Other good choices: Lexus LS, Lexus GS (RWD), Infiniti M35, Mercedes-Benz E-Class sedan (V6, RWD).

Sports & sporty cars - 2007 Mazda MX-5 Miata

The Miata is affordable and fun to drive. Look for models after 2006, when ABS became standard. The Lexus SC is a top-down cruiser with the added comfort of a folding hard-top roof. For a sportier alternative, consider the Acura RSX coupe and the Honda S2000 roadster.

Other good choices: Lexus SC Acura RSX, Honda S2000, Toyota Camry Solara, Honda Civic Si, Ford Mustang, BMW Z3, Z4, Toyota Celica, Porsche Boxster, Scion tC, Volvo C70 and

Mercedes-Benz SLK.

Small SUVs - Honda CR-V

The CR-V is comfortable and drives like a car, with a fuel-efficient four-cylinder engine. In 2005 ESC and curtain air bags were made standard, and the 2007 redesign brought more power and improved fuel efficiency. The Acura RDX is quick and agile but has a stiff ride. The Toyota RAV4 and Mitsubishi Outlander offer third-row seats.

Other good choices: Acura RDX, Mitsubishi Outlander, Toyota RAV4, Kia Sportage ('05-09), Hyundai Tucson (V6), Subaru Forester, Infiniti EX and Nissan Rogue.

Midsized & large SUVs - Toyota Highlander

The Highlander is quiet and refined, with a comfortable ride. It delivers good fuel economy, especially the Hybrid model. The Land Cruiser combines luxury with serious off-road ability.

Other good choices: Toyota Land Cruiser, Toyota 4Runner (V6), Honda Pilot, Toyota, Highlander Hybrid, Lexus RX, Lexus RX Hybrid, Acura MDX, Infiniti FX35, Toyota, Sequoia, Mazda CX-9, Lexus GX and Subaru B9 Tribeca.

Minivans - 2008 Toyota Sienna

A Lexus-like ride and comfort are hallmarks of the Sienna. The well-mannered suspension and refined V6 engine, along with very good reliability, are among its strong suits. Look for post-2004 models, which are roomier and more powerful. AWD is optional, but the run-flat tires may wear somewhat quickly. The Honda Odyssey has better handling, but its reliability has not been as good.

Pickup trucks - 2007 Honda Ridgeline

The Ridgeline combines car-like handling with the utility of a pickup truck. It is easy to get in and out of the cabin, the tailgate can open horizontally or drop down, and the composite bed has a lockable, all-weather trunk. The Toyota Tundra offers greater towing and cargo-hauling capacities.

Other good choices: Toyota Tundra (V8, 4WD), Toyota Tacoma (V6, 4WD '05-10).

Worst of the worst (listed alphabetically)

Audi A6 (2.7T, 3.0T), BMW 535i (AWD) and X5, Cadillac SRX (AWD), Chevrolet Astro, Aveo, Blazer, Colorado (4WD), Impala (V8), S-10 Pickup (4WD) and Uplander, Chrysler PT, Cruiser (turbo), Chrysler Town & Country, Dodge Caravan and Grand Caravan, GMC Acadia (AWD), Canyon (4WD), S-15 Sonoma (4WD) and Safari, Hummer H3, Jaguar S-Type, XF, Kia Sedona, Mercedes-Benz R-Class, Mini Cooper Convertible, Pontiac G6 Coupe & Convertible, Saturn Outlook (FWD), Saturn Relay, Volkswagen New Beetle Convertible and Volkswagen Passat (V6, FWD).

Fitness tips

A proper fitness program aimed at losing weight includes jogging and lifting weights next to training in a gym and a balanced meal.

Jogging burns more calories than weight training. A 10-minute series of exercises can expend 160-230 calories that is about the same as running for the same duration.

Lifting is the best protection for your muscles. Diet without lifting may result in a certain weight loss, but only 75% of it is from fat and 25% is a loss of the muscular mass. If your diet is combined with weight lifting fat loss might go up to 100%. Lifting can also catalyze your metabolism. Recent studies showed that when people performed a total-body workout comprised of just three big-muscle exercises, their metabolisms were elevated for 39 hours afterward. They also burned a greater percentage of their calories from fat during this time, compared with those who weren’t hitting the weights.

Using the proper dumbbells is equally important. To choose the proper ones, simply lift the weight 10 times. If your muscles start struggling on the tenth repetition, the weight was correctly chosen. If all 10 are equally easy to rise, the weight used is too light.
Anatomy books show that leg muscles like quadriceps and gluteal muscles generally have more muscle mass than chest and arms. Work more muscle during your exercise session, and your body has to expend more energy to repair and upgrade them later.” So the best approach, of course, is to hit every muscle each workout.

A balanced meal is also important. A 1,000-calorie meal can be eaten in a few minutes, but you need more than an hour of training to burn that many calories. Regular workouts help you better follow a smart eating plan. Those who do not follow a 3-hour-a-week training plan eat more than their allotted 1,500 calories a day. The reverse is also true, sneaking snacks sabotaging their workouts.

Unexpected results
Efficiency at work is 15% higher on the days employees made time to exercise compared to days they skipped their workout. They were also 15 percent more tolerant with their coworkers.

Alcohol: just use, do not abuse

Drinking more than the equivalent of 12g of pure alcohol (125 ml wine or half a liter beer) can put women at risk to die of cancer. About double this quantity can put men at a similar risk. The amount of alcohol that puts you at risk depends on the weight and age of the drinker; the mentioned levels refer to women and men of average weight only.

An important number of cancer cases can be avoided if alcohol consumption is limited to less than a standard drink. Even more cancer cases would be prevented if drinkers reduced their alcohol intake to below recommended guidelines or stopped drinking alcohol at all.

The general message is: drink occasionally, but not regularly!

French fries: How to make fried potatoes healthier

We all know that fried potatoes are dangerous for human health because during the frying process they generate cancer-causing substances. Acrylamide, a carcinogenic substance, is formed during high temperature processing of potatoes in low moisture conditions. You get the same bad result if you bake, fry or roast potatoes.

So, what can be done?

Experienced chefs know a trick: they boil potatoes for a short while before frying them. Pre-cooked this way, potatoes can be fried faster, avoiding an excessive formation of acrylamide. Eating potatoes cooked this way helps your liver and generally helps digestion.

Pre-cooking can also be done briefly placing the potatoes chips in a microwave before frying.
Pre-cooking through boiling or microwaving gives a pleasant colour to the potatoes and does not change the taste of the fried potatoes.

Frying should be done at 190 Celsius degrees, thus sharply reducing the acrylamide level.

Pre-soaking potatoes before frying can dramatically reduce the formation of acrylamide and may therefore reduce any subsequent risk it may pose.

Washing raw French fries, and then soaking them (from 30 min up to 2 hours) reduced the formation of acrylamide by up to 48%, but only if they were fried to a lighter color.

Scientists are still trying to find ways to lower the acrylamide levels, a compound that has been a source of health concerns in fried foods, by silencing certain genes of several sorts of potatoes. Nevertheless, gene manipulation is in itself a very debated topic around the world. One thing is certain though - the future of food products and cooking will never be the same!

Eye exercises: How to maintain a sharp vision

Glasses and contact lenses gradually worsen your vision so trying to get rid of them might be a good idea. Putting the eye muscles at work through regular exercises helps keeping your eyes healthy and you can eventually get rid of glasses.

Here is a series of exercises that might be used daily to keep eyes in good shape.

Up-down
Sit in a chair and look at an imaginary vertical line on a wall 3 meters in front of you. Trace it up as much as possible without moving your head. Trace the line back and continue the move to the extreme low. Repeat the move eight times.

Left-right
Sitting comfortable in a chair, look at an imaginary horizontal line on a wall 3 meters in front of you. Trace it to the extreme right with your eyes, not moving your head. Trace the line back and continue the move to the extreme left. Repeat the move 8 times.

Zero
Repeat the up mentioned exercises tracing a huge imaginary zero on the wall. Rotate your eyes in both directions. Repeat the move eight times.

Infinity
Imagine a giant infinity symbol ( ∞ ), on a wall 3 meters in front of you. Slowly trace its contour with your eyes. A slow movement gives better results than speeding. Reverse the move and follow the contour of the infinity sign the other way. Repeat the move eight times.

Focusing
Focus the eyes on your nose. After a few seconds, focus on a painting or something else on a wall 3 meters in front of you. To keep the best rhythm, breathe deeply while exercising and switch focus after each breath. Repeat the move eight times.

Zooming
Sitting in a comfortable position stretch your arm and keep your thumb up in front of you. Focus both eyes on it. Bring the thumb nearer to your face until you touch the nose tip focusing on it all the time. Immediately stretch the arm back, while the eyes focus the thumb all the time. Repeat the move eight times.

These exercises form a batch that should be repeated several times a day. They make the eye muscles stronger, increase their flexibility and provide a general improvement of the vision. During the day, also try the following two exercises.

Blinking
Although you are tempted to avoid blinking while watching the TV or working in front of the computer, try to override this involuntary reaction meant to avoid the short period of time when you cannot see. Blinking is good because the short pause of darkness generated by the blink allows the eye to refresh and discharge previous information. The eye strain is reduced and eyes get relaxed proportionally to the blink rate. So simply blink more often while in front of the TV or computer screen.

Covering
Stay comfortable and relaxed in a chair. Take several deep breathes. Cover your eyes with your palm but leave enough space to blink unhindered. Keep the wrist on your cheek and fingers on the forehead (slightly bent to give room for blinking).

Do the exercises several times a day for a few minutes. It calms both your eyes and mind.