Maca Root Blog

When trying to get pregnant, many times we can fail to conceive because our diets are lacking in the nutrients necessary for a successful conception and pregnancy to take place. Even when we are very careful about our diet and ?eat well?, our diet can still be insufficient.

When trying to get pregnant your main objective should be is to try and create the healthiest eggs and sperm possible, and in the woman, the most fertile environment possible so conception can occur.

Often, with many couples, an ordinary diet lacks the necessary nutrients a healthy pregnancy requires. The body knows this, and until the nutrient levels are there, doesn?t conceive.

So in order for the body to receive the nutrients it needs to conceive nutritional supplements are often required to supplement even the best most carefully planned diets.

There are a wealth of supplements available. A short stroll through you local supermarket or health food store reveals an array of choices; Fertility Supplement, Prenatal Vitamins, Fertility Blend, Natural Fertility Supplement, and so on.

The key is not so much what brand you buy, although quality is important, but more important is that the supplement you buy contains all the nutrients needed for high fertility. To achieve this you may have to buy more than one supplement to make sure you cover every nutrient.

Whether you buy a single supplement product or you need to buy quite a few different ones, it or they should contain the following:

- Vitamins A,E,D
- Vitamins B1, B2, B3, B5, B6, B12
- Biotin, Cholene, Inositol, PABA
- Folic Acid
- Vitamin C and Bioflavinoids
- Calcium
- Magnesium
- Potassium, Iron, Manganese
- Zinc
- Chromium, Selenium, Iodine
- Evening Primrose Oil
- MaxEPA

After taking supplements containing all of these, apart from giving your body everything it needs to conceive, you should feel greater well-being and notice higher levels of energy. How these supplements benefit you in terms of you conceiving are as follows:

Vitamin A ? For men, vitamin A is necessary for sperm production and production of testosterone. In women it keeps the cilia in the fallopian tubes healthy, and deficiencies in either men or women could lead to infertility and miscarriage. Vitamin A is a known antioxidant so it plays an important role in detoxifying your body.

Vitamin B1, B2, B3, B5, B6, B12, PABA, Folic Acid, Inositol, Choline ? These vitamins usually occur together and are necessary for balancing estrogen and progesterone, as well as the production of sex hormones. For male fertility the B group is especially important. Vitamin B5 is needed for the testes to be healthy, high sperm count and motility require Vitamin B12, and Inositol is needed for a healthy prostate gland. A deficiency in Vitamin B can result in a miscarriage or risk of the baby being stillborn.

Vitamin C and Bioflavinoids ? Because Vitamin C is a powerful antioxidant it works to eliminate toxins in your system, like lead for example. Vitamin C encourages ovulation in women who haven?t been producing eggs and who may be anovular. In men it prevents the sperm from clumping. However a deficiency of Vitamin C during the period of conception and early pregnancy can result in a miscarriage.

Calcium ? You need calcium for producing fertile mucus in the vagina. You know it?s fertile when it is stretchy. Calcium deficiency can result in toxemia while pregnant.

Magnesium ? Estrogen and Progesterone require Magnesium if they are to be produced. If a woman has a Magnesium deficiency the muscle contractions of the Fallopian Tubes can be affected, interfering with the movement of eggs and sperm within the uterus. You know you have a Magnesium deficiency if you crave sugary foods, chocolate in particular.

Potassium ? Potassium is necessary for sperm motility and the general wellbeing of glands. Iron ? Iron is essential for hemoglobin production and the correct formation of fetal blood. Without enough iron infertility can result.

Manganese ? Manganese is involved with building and breaking down genetic material, like nucleic acids. It also plays a part in the secretions from glands that affect a womans? maternal instinct, her desire to love and nurture her child. Deficiencies in Manganese reduce sperm count and can result in infertility.

Zinc ? Zinc is required for a healthy sperm count and for the sperm to be well formed. Zinc deficiency can result in chromosomal abnormalities in the sperm and low levels of testosterone. For women, low zinc can lead to a miscarriage. Whether male or female zinc is very important to your reproductive health.

Chromium ? Chromium helps with glucose metabolism, which stabilizes blood sugar levels.

Selenium ? Healthy levels of Selenium help males with sperm production and motility. It is a known antioxidant and can help remove toxins from the body. Low levels of Selenium reduce sperm production and sperm motility.

Iodine ? The thyroid gland the balance of hormones in the body and for it to function properly it needs Iodine. When a woman has a thyroid gland that is not sufficiently active she may not ovulate during her cycle.

Evening Primrose Oil and MaxEPA ? These two contain Omega 3 essential fatty acids which are important for providing what body needs for building cell membranes and body structures. They are also necessary for correct hormone balance and prostaglandin production. In females they help with bloodflow in the uterus. Deficiencies of essential fatty acids can lead to chromosomal defects and miscarriage.

Search your local health food store or supermarket for a supplement product or a combination of products that contain all of the vitamins, minerals, and essential fatty acids mentioned above. Taking the recommended daily doses of these will provide your body with all the nutrients it needs for it to become a highly fertile environment where conception can occur.

Copyright 2006 Helene Kvist

Helene Kvist makes it easy to understand what to do to make your body highly fertile and more likely to conceive and become pregnant. Learn the essential keys to using fertility supplements for
a successful pregnancy. To receive the Powerful Pregnancy Report visit: vitamins good for getting pregnant. To receive the Powerful Pregnancy Report visit:

When a person is suffering the torment of a stressful, depressive or anxious episode, it can be so hard for loved ones and friends to connect with them. For the sufferer, the torment can be exacerbated because no one understands what they?re going through.

Here?s 5 ways you can develop understanding so you can reach a loved one.

1. A common reaction to a sufferer is: ?Oh, come on, you?ll be OK, it?s all in the mind.? Although stress, depression and anxiety have their roots in thought, there are many other symptoms involved. Severe headache, back pain, muscle pain, exhaustion, palpitations, hypertension, shaking, loss of appetite, loss of sex drive and loss of interest in previously enjoyable activities to name several. There are many other symptoms and it?s also important to understand that no sufferer experiences the same symptoms. E.g. One may develop severe back pain another may develop headaches. As you can see, it is much more complicated than ?all in the mind?.

2. Another reaction is to say ?What have you got to be so worried about? Many people throughout the world have it much worse than you do and they?re happy.? Now fair enough, when you look at the plight millions of people have to endure around the world, living in squalor and poverty, then yes, they do have a terrible time. So do people who suffer severe illness and disability. But this just won?t have any bearing on how a sufferer feels at all. In my own case, when people said this to me it meant nothing because I couldn?t change their circumstances and I was struggling to solve my own problems. I couldn?t care about anyone else. This is a symptom of depression. A sufferer will turn inwards and disconnect from society. They need help to solve their problems. Pointing out that others have it worse will not help in any way.

3. Non sufferers find it very hard to accept depression, anxiety and stress as real problems. Many will say ?Oh, you?ve just got the blues. Don?t worry, they?ll soon go away.? Of course, there will be times in all of our lives when things don?t run smoothly, when things go awry, when the weather is awful, when friends let you down, when you just feel a bit sad. We call these ?the blues? and we know that the blues will eventually lift. There is a big difference between ?the blues? and stressful, depressive or anxious episodes. Sufferers firmly believe their torment will never end and they cannot see a positive outcome to any problem. Add these feelings to the physical symptoms and you can see that ?the blues? is vastly different.

4. Self-deprecation is typical of these problems. Sufferers will put themselves down at every opportunity. They?ll do it when they?re alone and they?ll do it when they?re in the company of others. E.g. ?No, you go ahead. I won?t bother because I?ll just get it wrong like everything else I do.? When you hear this, avoid the urge to challenge it or reprimand. Instead, gently and subtly remind them of a time when something went well. Just say ?Hey, do you remember that time when you?? Challenging or reprimanding will only arouse resentment and they?ll just think you?re against them. This is a very subtle way of reminding the sufferer of a more positive event.

5. Frustration is also common amongst people who cannot understand what their loved one is going through. And it can soon give way to anger and resentment as patience wears thin. Criticism begins. ?You?ve always been negative. The glass is always half empty with you. All you?ve ever done is look on the downside. You want to stop feeling sorry for yourself and pull yourself together.? Whilst I can understand the frustration, this kind of approach will only have 2 outcomes: Your loved one will resent you so much they will start avoiding you and their torment will deepen. As frustrating as it is, please resist this. Give them space. Reassure them you?re there for them no matter what. If your frustration is getting the better of you, take a time out to gather your thoughts by going for a walk. Yes it?s hard but the alternative is to make things harder.

I know it?s so difficult to reach loved ones and I know it?s so hard to understand what?s happening. This article will help you and your loved one to deal more effectively with the torment.

Until next time.

Chris Green is the author of ?Conquering Stress?, a special program which will show you how to conquer stress, depression and anxiety without taking powerful drugs. For more information click here => http://www.conqueringstress.com

-
I receive many emails from concerned relatives, partners and friends who are trying to help a loved one suffering the torment of a stressful or depressive episode. Sometimes, it’s easy to forget that people who love us are also affected by these illnesses and may find it difficult to understand what’s happening. They want to help, but just don’t know what to do for the best.

Having lived with a depressed partner for 3 years and suffered anxiety and depression for 5 years, I’ve experienced both sides. In this article, I’ll show you exactly what you can do - and, what you shouldn’t do - to help your loved one.

1. Please, however frustrated you feel, please never say to a depressed or stressed person: “Come on, snap out of it. What have you got to be worried or sad about anyway. People have it much worse than you.” Please understand that these illnesses cannot be “snapped out of.” You wouldn’t say this to someone with high blood pressure or pneumonia because you know it isn’t that simple. Stress, depression and anxiety are real illnesses that have specific causes. Asking someone to snap out of it makes that person feel inadequate or that they’re doing something wrong. Absolutely not so. Comparing their circumstances to people who are suffering greater hardship is no use either. I couldn’t have given two hoots about other people when I was ill because their circumstances meant nothing to me. I was struggling to solve my own problems and couldn’t see anything else. Knowing that others are starving, are terminally ill, or suffer in squalor didn’t matter a jot because they didn’t make my problems go away. One more thing about such statements: they confront the sufferer with their illness and they put
pressure on them. This will cause sufferers to retreat further and further into their own world. Better is to offer love and support: “I’m always here if you need me or want to talk.” And 3 little words can mean so much: “I love you.” I didn’t hear them for 3 years and believe me, I
missed them so very much.

2. As a loved one, it is totally natural to want to understand what is happening. Many loved ones conduct research into these illnesses to develop understanding. Nothing wrong with that whatsoever. However, a problem can arise if you start to impose your knowledge on the sufferer.
This happens when you observe certain behaviors and habits performed by sufferers and comment on why they are behaving in such a way. For example, you hear a sufferer put themselves down, so you say “That’s a part of your illness. I’ve been reading about it and self-deprecation is one of the reasons why people become depressed. You need to stop putting yourself down.” Again, this is confrontational and puts the sufferer under pressure. All they’ll do is dismiss your comments and clam up whenever you’re around as they’ll feel they’re being scrutinised. A better way is to challenge them very gently by reminding them of a time when they did something good. For example, you hear a sufferer say: “I’m useless, I never get anything right.” You can say “Sure you do, hey, remember the time when you…”. Do you see the difference in approach? The first is more like a doctor
assessing a patient, the second is just a normal, natural conversation and doesn’t mention stress, depression or anxiety. This is very, very helpful as it shifts focus from a bad event: “I’m useless…” to a good one: “remember when..” without exerting pressure.

3. Finally, you may find a resource - a book, a video, a supplement etc. - that you think will help someone to beat their illness. Perfectly natural. But there’s a problem. It confronts the sufferer with their illness and puts them under pressure to do something about it. The result of this will be resentment followed by retreat into their own world. Isolation is a part of these illnesses. Sometimes, you just can’t bear to be around people. My ex-partner used to sleep
in a dark room for an entire weekend because she just couldn’t handle anyone being around her. “I bore people, I’ve nothing to say of interest and I don’t want anyone asking me how I’m feeling. I just want to be on my own.” I know, it cuts you to ribbons when you hear such words from someone you care deeply about. But please, you must resist the urge to DIRECTLY give them a resource you think will help them. For someone to emerge from these illnesses, they have to make the decision themselves. A direct offer will more often than not be refused. So, if you find something you think will help, leave it lying around somewhere your loved one will find it. The idea here is for them to CHOOSE by themselves to investigate further. Such an INDIRECT approach is more effective because once again, there is no pressure, no reminder, no confrontation. It is the sufferer who takes a willing first step towards recovery.

It is so hard to understand and reach loved ones when they’re caught up in these illnesses but please believe me, these ideas are very effective and they will help.

Until next time.

About the Author
Looking to beat stress, anxiety or depression QUICKLY? “Conquering Stress” reveals the powerful, effective secrets so you can beat these illnesses once and for all DRUG FREE! Click Here ==>http://www.conqueringstress.com

There is little doubt that menopause is a taxing time both physically and emotionally. For busy women trying to live normal, active and fulfilling lives, it can be extremely frustrating to deal with the many symptoms of menopause, all of which can be exhausting, upsetting and sometimes unpleasant. Nevertheless, similar to menstruation and pregnancy, women are expected to solider on and keep smiling! And by and large that is precisely what the vast majority of women do when they go through menopause ? they just keep on smiling and go on working and living with grace and good humor. That said, there are ways of managing the symptoms of menopause to minimise their intrusion on your lifestyle.
If you are going through menopause the old adage ?forewarned is forearmed? is one of the best pieces of advice you can get. Knowing about the sorts of things you might feel during menopause allows you to be mentally prepared. And since there are so many symptoms of menopause, you need to be ready for almost anything, not least of all heart rate irregularities, migraines, weight gain, sleep problems, mood swings, depression, muscular and joint pains. There are lesser known symptoms as well.
Ask any menopausal woman though and she will tell you that one of the more unsettling symptoms of menopause are hot flashes. While they are not life-threatening or dangerous, hot flashes can be unexpected, uncomfortable and distracting. And when you have never experienced them before, hot flashes can even be frightening!
Actually, there are both hot and cold flashes, and they are quite simple to explain. Hot and cold flashes are simply changes to your internal thermal stability that can be traced back to your hypothalamus. Just imagine your body has an internal thermostat. This internal thermostat is regulated mostly by your hypothalamus, which is an area situated at the base of your brain, just above your pituitary gland. Certain functions of the hypothalamus are affected by changes to the level of estrogen being produced in the body. Since women?s ovaries naturally begin to produce less estrogen during menopause, these hormonal fluctuations upset the hypothalamus causing it to quickly alter the body temperature in response. The result? A hot or cold flash!
Although hot or cold flashes can be unpleasant, the good news is that there are some strategies you can adopt to lessen their impact. The first option you may wish to explore is estrogen replacement therapy, a potential course of action you will need to discuss with your physician. There are plenty of diet and lifetsyle changes you can implement as well however that are simple and cost you next to nothing. For example, avoid caffeine, alcohol, spicy foods as well as sugary drinks, since these are all known to be ?trigger? foods that cause flashes. Other no-no?s to rule out are highly-processed foods, like white rice, breads and flours, as well as sweets, cakes and cookies, which tend to use white sugar, white flours and corn syrup. Make sure you drink at least 8 glasses of water a day, and include plenty of fruit, vegetables and legumes in your diet, especially those that contain high levels of phytoestrogens, such as apples, carrots, beans, green leafy vegetables and seaweed. Phytoestrogens are naturally occurring plant-based estrogens that connect with estrogen receptors in your body. Not only will that help you combat hot and cold flashes, but by consuming phytoestrogens you will also help reduce the impact of other menopause symptoms.
As far as lifestyle is concerned, many women say that doing regular exercise and relaxation practices such as yoga, meditation or Tai Chi helps them to deal with flashes because they have a better overall frame of mind. Alternative health remedies such as acupuncture and herbal supplements are also worth exploring as they offer a natural method for bringing your symptoms under control.
Don?t let hot and cold flashes get in the way of a normal, happy life. By knowing the reasons behind them you can see they are a normal response to the hormonal changes in your body. And by implementing dietary and lifestyle changes, you can start to take control again!
Here are a couple of natural alternatives to prescription drugs that you might like to review:
MellowPause - A natural remedy for menopause.
Menozac. - Discover why more women are turning to Menozac for Natural Menopause Relief.
There are also many more resources and lots of information about controlling and treating Menopause symptoms in my e-book, Natural Menopause Relief Secrets.

About The Author

Kathryn Whittaker has an interest in Menopause. For further information please visit http://www.natural-menopause-relief-secrets.com/menopause.html or on http://natural-menopause-relief-secrets.com/blog/2006/07/28/beat-hot-flashes/ sites.

Copyright 2005 Tom Venuto

?Common workout mistakes? has always been a very popular topic in fitness publications. But no matter how many times this subject is re-hashed, you almost always hear about the same half a dozen or so mistakes, including poor form, overtraining, going too heavy, not stretching, not warming up, yadda, yadda yadda. Ironically, you seldom hear about the biggest mistakes of all. I call these humongous bloopers ?bonehead mistakes? because once you start to analyze and think about them, it’s really just common sense and it all seems so obvious? except of course to the person doing it? who is often quite oblivious until someone else points it out to them… then the light goes on and it’s like… “Doh!”

Before I begin the countdown, (in no particular order), there?s one more gripe I have about the treatment this subject has been given in the past: Most of the attention has been put on the mistakes, but very little on the solutions. It?s all too easy to point fingers and say, ?Don?t do that? and ?Shame on you, dummy? but only 1% of your time should be spent on problems. 99% should be spent on solutions. So in that spirit, after I bring each mistake to your attention, I?ll give you a solution-oriented training tip to help you avoid boneheadedness and join the elite group who ?kick butt? in the gym at every workout?

Bonehead workout mistake #1: “Winging it”

?Winging it? means having no written goals or plans, no training journal and no way of ?keeping score.? It?s when you just show up at the gym day after day and do whatever strikes your fancy, whatever machine happens to be available, or whatever you?ve become habitually accustomed to doing. Winging it is when you don?t know where you are, where you?re going or how you?re going to get there - but you start your journey anyway ? no compass, no roadmap. It?s been said that ?Action without planning is the biggest cause of failure,? and I believe that statement is 100% accurate.

Kick butt workout tip #1: Develop a strategic plan

Successful people never ?wing it,? they always have a plan. Strategic planning is a never ending process and includes: Assessment (where am I now?), goal setting (where do I want to go?), creating a plan or strategy (How will I get where I want to go?), executing the plan (what action steps must I take daily to reach my goal?), and measuring results (how will I know if I?m moving towards my goal and how will I know when I?ve reached it?). Boneheads ?wing it.? Butt?kickers have a master plan and goals for every workout.

- - - - -

Bonehead workout mistake #2: Repeating the same workouts? without progressive overload

In one respect, repeating the same workouts is important ? it?s called ?continuity.? Continuity means that to experience an adaptive response (more muscle, more strength, less fat and all that other good stuff), you must repeat a certain modality or exercise consistently over a long enough period of time to allow the adaptive response to occur and to reap the full benefits (rather than changing exercises at every workout). That type of repetition is good. The bonehead mistake is when you do the same exercises, same reps, same weight, same everything, week after week, without ever challenging yourself to do more than you?ve done before. If your muscles could talk they would say, ?Yawn?. Did that, done that, been there? we?re just going to stay exactly the way we are? no need to get bigger or stronger today.?

Kick butt workout tip #2: Strive to beat your previous workouts

Muscle growth and strength increases occur when you place demands on your body above and beyond what it has experienced in the past. Your body responds to this progressive overload by getting stronger in order to handle this type of demand in the future. Your objective at almost every workout is to set goals to beat what you did during the previous one. If you can?t add more weight, it could be as simple as one more rep with the same weight or the same sets/reps/weight in less time. It could also mean one more minute of cardio, one level higher on a stairclimber, or half a percent steeper incline on the treadmill. Continuous and never-ending improvement is the name of the game.

- - - - -

Bonehead workout mistake #3: Starving yourself

A calorie deficit is the only way to lose body fat. However, the caloric deficit must be kept small. When calories are cut too much, or held too low for too long, your body thinks you are starving and sets into motion a series of metabolic and hormonal events, which ultimately result in muscle loss, slow metabolism and plateaus. Your body is like a power plant or furnace and when you don?t feed the fire, your metabolic flame dwindles to a flicker, producing less heat and less energy. That?s why not eating enough is one of the biggest mistakes of all. As Charlie Remington likes to say, ?Food is not your problem, food is your solution?

Kick butt workout tip #3: Eat more, burn more

Did it ever occur to you that if you exercise more you can eat more? And that this is a more effective fat loss strategy than eating less and exercising less? To lose body fat, you must create a calorie deficit. A deficit can be created by exercising more, eating less, or ideally, with a combination of both. The best combination of all is a small decrease in calories accompanied by a large increase in activity. Think about it: Decreasing calories slows your metabolism. Increasing calories increases your metabolism. Exercise increases your metabolism. Therefore, eat more, exercise more = double increase in metabolism. Eat less, don?t exercise = double decrease in metabolism. Yes, starving is for boneheads.

- - - - -

Bonehead workout mistake #4: Skipping scheduled workouts

A great body doesn?t happen overnight. Successful body transformation is the cumulative result of dozens or even hundreds of successful workouts. Each workout brings you one small step closer to your goal. Each workout missed takes you one small step backwards. Most people underestimate the cumulative effect of each small step. They figure that ?It just doesn?t matter? it?s only one workout.? If you don?t think that one little workout matters, then think about the humble termite; they?re such itty bitty little creatures and they take such itty bitty little bites, yet when enough little bites are taken, an entire building can come crumbling down.

Kick butt workout tip #4: Be disciplined and consistent

Not only do you slip backwards physically when you skip even one scheduled workout, perhaps more devastating is the effect on your mind and character. Every time you successfully complete a scheduled workout, you build your discipline and self esteem. When your self esteem increases, it makes you feel good and that stimulates a positive self-reinforcing cycle of even more discipline, confidence and action. Everything you do helps or hurts. Every workout counts. Treat your word as law. When you say you?re going to work out… WORK OUT!

- - - - -

Bonehead workout mistake #5: Focusing on strengths, favorite exercises and favorite body parts, neglecting weaknesses

Most people have a favorite body part or exercise. But playing favorites in your training can lead to big problems. An unbalanced, asymmetrical physique is one of them, but having a great upper body with toothpick legs is the least of your worries. Strengthening and stretching some muscle groups but not others is a great way to cause poor posture, muscular imbalance, dysfunction, strains, pulls, tears or ruptures.

Kick butt workout tip #5: Train for functional balance and aesthetic balance

Non-boneheads train every muscle group for symmetrical, visually pleasing development. However, ?balance? is more than cosmetic. Everyone ? athletes, bodybuilders, and recreational exercisers ? must also train for functional balance to prevent injury and maintain optimal function and range of movement in every joint and muscle group. Every plane of movement and angle of movement must be trained. Flexors must be balanced with extensors. Front to back movements must be balanced with rotational and side to side movements. Prime movers, antagonists and stabilizers must all be strengthened. Always stretch, strengthen and build to the point of total body balance.

- - - - -

Bonehead workout mistake #6: Using mostly machines and single joint/isolation exercises

So you joined the gym and you hit ?the circuit?? you know, that section in the gym with all those fancy, chrome-plated, ?technologically advanced? weight stack-pulley, hydraulic or computerized machines all lined up in neat rows? far, far away from the barbells and squat racks (which you never touch), and which is designed to give you an ?easy, safe, injury-free, effective full-body workout.? The machines may be easy, but most machines aren?t as safe or effective as they?re cracked up to be.

Kick butt workout tip #6: Use mostly free weights and compound, multi joint exercises

For lower body, squat and lunge variations are tops. For upper body, barbell and dumbbell presses, chin ups and rows are king. These and similar ?BIG? exercises stimulate more muscle fiber, stir up more fat burning and muscle building hormones, and have more carry-over to real world and sporting activities than machines. Although weight stack machines are safe with respect to the fact that you cant drop a barbell on your head, they?re ultimately NOT as safe as free weights because they don?t develop the stabilizing muscles and functional strength that protect you from injury. A few machines and isolation exercises mixed in your program is fine, but
focusing on compound and free weight exercises gives you far more bang for your buck than any machine ever created.

- - - - -

Bonehead workout mistake #7: No mental preparation

This mistake goes hand in hand with mistake number one (winging it). You see, preparation is more than setting goals, writing out plans, and scheduling workouts. Preparation is also mental, yet most people haven?t the slightest idea just how powerful the mind is or how to harness its power.

Psychologists and ?brain scientists? have proven beyond a shadow of a doubt that the subconscious mind cannot tell the difference between an experience that is real and one that is imagined. Failure to take advantage of this discovery is a mistake of enormous magnitude.

Kick butt workout tip #7: Use visualization and mental rehearsal daily

Arnold Schwarzenneger, Jack Nicklaus, Andre Agassi and countless other sports legends have written and spoken extensively about their regular use of mental imagery. Those who succeeded, but claimed not to use such techniques as ?visualization? were surely using it unconsciously or in a non-formalized manner. I would suggest you consciously and deliberately use this technique in the following manner: Twice a day, once in the morning and once at night, get relaxed, close your eyes and form mental images of yourself having the body you?ve always wanted, completing perfect workouts with motivation and enthusiasm and reaching all your goals. These images will penetrate your subconscious mind and literally program your brain to activate your body for total success.

- - - - -

Bonehead workout mistake #8: Not eating immediately after training

Not eating anything after your workout (or waiting 2-3 hours to eat), because (a) you don?t feel like eating, (b) you don?t have anything to eat with you, (c) you heard that you get leaner if you don?t eat after your workout? is one of the most boneheaded things you can ever do!

Kick butt workout tip #8: Eat protein AND carbs (not just carbs) immediately after your workout

Much research has been done on the topic of post workout nutrition in recent years and the scientific literature is almost unanimous in its findings: At one time carbohydrates were emphasized after a workout. Other people insisted that protein is more important. The truth is, the optimal post workout meal includes quickly digesting protein and carbohydrates and is consumed immediately after training during the period known as the ?post-workout window of opportunity.? Although the ideal amount and type of protein and carbs is still debated, the studies have shown that proper post workout nutrition increases protein synthesis, suppresses cortisol, replenishes glycogen, and enhances recovery.

- - - - -

Bonehead workout mistake #9: Comparing yourself to others

Always trying to one-up the next guy is bonehead behavior. Comparing yourself to others is a great way to lower your self esteem and stay perpetually frustrated, unhappy and dissatisfied!

Kick butt workout tip #9: Compare yourself to nobody but yourself

Legendary UCLA basketball coach John Wooden always advised his players, ?Never try to be better than someone else; but never cease trying to be the best you can be. That is under your control. The other isn?t.? So why not focus on competing with yourself? Compare yourself to yourself.

Improve yourself. Work on progress and forward movement. Become better than you used to be. Ultimately, competitive sports are most valuable to the degree you use them to better yourself, not to beat others.

- - - - -

Bonehead workout mistake #10: Making excuses

Many people, when they don?t get the result they want, or when things don?t go the way they expect, insist it?s not their fault. When they don?t lose any body fat, it?s their genetics or “The diet just doesn?t work!? When they fall off the wagon, it?s their friends and family?s fault ? ?They just don?t support me? they even tempt me with junk food and eat in front of me.? When they miss workouts, it?s their boss?s fault ? ?I just don?t have time with so much work being piled on me at the office.? No matter what the situation, the boneheads never even consider that the problem is staring right back at them in the mirror ? someone or something outside of them is always responsible.

Kick butt workout tip #10: Accept total, 100% responsibility for all your results ? good or bad

When you win, you don?t attribute it to luck or give someone else the credit for it. You proudly say, ?I created it? I did it? that was me!? However, if you want to take the credit for your wins, you must also take credit for your losses and say, ?Yep, I created it? I did it? that was me!? Boneheads want to take credit for their successes but not accept responsibility for their failures. Ultimately, that turns them into nothing but big losers. Winners and successful people became successful because they learned three magic words: I AM RESPONSIBLE. Once you claim responsibility for every result in your life ? the good and the bad - the feeling of empowerment and liberation that comes over you is beyond description. For the first time in your life, you realize that YOU are in control. From that moment on ? and not a second sooner ? you become the creator of circumstance rather than a victim of it.

- - - - -

Well, that?s all ten of em’. Let me wrap up with what is perhaps the biggest mistake of all, and that is: Not learning from your mistakes. Mistakes are okay. The only people who don?t make any are the timid, wimpy people who don?t even attempt anything. If you realize you?ve been making a lot of these mistakes, don?t beat yourself up. As long as you learn from them and stop making them, you?re off the hook! But if you keep repeating these mistakes over and over again, then it?s official: You?re a bonehead!
Tom Venuto is a certified personal trainer, natural bodybuilder and author of the #1 best selling diet e-book, “Burn the Fat, Feed The Muscle. You can get info on Tom’s e-book at: http://www.burnthefat.com. To get Tom’s free monthly e-zine, visit http://www.fitren.com.

Probiotics and Prebiotics
Ask your health care provider about using probiotics and
prebiotics. Probiotic supplements can assist with replenishing
helpful bacterium in your digestive system that aid in effective
processing and elimination of food, vitamins, minerals and
nutrients; These helpful bacterium are often lacking when you’re
taking antibiotics for acne treatment, thus further backing up
the system, clogging pores. And similarly, prebiotic foods can
assist with replenishing helpful bacterium such as bananas,
onions, honey and artichokes.

Supplements & Misc Products ? Here are some supplements and
miscellaneous products reported to help cover the bases when
dealing with acne issues to make sure your body is getting what
it needs.

Maca
Some report this powdered Peruvian root vegetable, rich in
essential amino acids, fatty acids, minerals like calcium,
magnesium, iodine, iron, potassium and silica, and
phytochemicals, helps with stabilizing the body’s systems and
hormones. Add it in smoothie’s for a little extra sweetness and
flavor.

Manuka honey
Reported to have strong antibiotic, antiseptic and antiviral
properties. Many recommend it for good skin (externally) and good
digestion (internally).

Nature’s Living Super food
A nutrient-dense foodstuff this is reported to be full of
minerals and a complete range of nutrients; vitamins and trace
minerals.

Neem soap
This soap is said to house these qualities or properties:
antibacterial, anti fungal, anti-inflammatory, anti parasitic and
antiviral- - helpful for the prevention and treatment of acne.
Users report calm and soothing skin effects.

Pure Synergy
This reportedly contains a variety of valuable micro nutrients
and antioxidant phytonutrients effective in acne control.

Vita Synergy? for Men
This supplement, made with antioxidant botanical’s, spices and
flowers, (some culled from ancient healing traditions) is said to
offer strong, effective, restorative overall energy.

Vita Synergy? for Women
Somewhat similarly to the product for men, this supplement, made
with antioxidant’s, adaptogenic and herbs, is said to offer
hi-level nutritional support to women. It helps them reach their
top performance levels.

Peel-off face and body masks
Depending upon the brand and ingredients, these are said to help
exfoliate dead skin cells and unplug clogged or inflamed pores.
The results are smoother skin with an anti-bacterial effect that
prevents and clears spots and gets rid of bacteria. Popular
varieties contain vitamin E, 2 percent tea tree oil and other
essential oils.

Tea tree oil and its body products
These products are not made of any harsh ingredients that would
irritate skin. Tea tree oil is known helpful, healing effects and
contains these properties: antibacterial, anti fungal,
antiseptic, antiviral, also antimicrobial agent and deep cleaning
? great for acne treatment and prevention.

They are used over various parts of the body, even the face.
Popular versions are in the form of facial cleansers (applied
with Q-Tips or cotton swabs), bubble baths and shower gels.

About the Author
Kim is a Registered Nurse working for a large Hospital Trust in the UK,

She can be found at http://www.acne-and-you.com and http://www.nursing-hints.com

When trying to get pregnant, many times we can fail to conceive because our diets are lacking in the nutrients necessary for a successful conception and pregnancy to take place. Even when we are very careful about our diet and ?eat well?, our diet can still be insufficient.

When trying to get pregnant your main objective should be is to try and create the healthiest eggs and sperm possible, and in the woman, the most fertile environment possible so conception can occur.

Often, with many couples, an ordinary diet lacks the necessary nutrients a healthy pregnancy requires. The body knows this, and until the nutrient levels are there, doesn?t conceive.

So in order for the body to receive the nutrients it needs to conceive nutritional supplements are often required to supplement even the best most carefully planned diets.

There are a wealth of supplements available. A short stroll through you local supermarket or health food store reveals an array of choices; Fertility Supplement, Prenatal Vitamins, Fertility Blend, Natural Fertility Supplement, and so on.

The key is not so much what brand you buy, although quality is important, but more important is that the supplement you buy contains all the nutrients needed for high fertility. To achieve this you may have to buy more than one supplement to make sure you cover every nutrient.

Whether you buy a single supplement product or you need to buy quite a few different ones, it or they should contain the following:

- Vitamins A,E,D
- Vitamins B1, B2, B3, B5, B6, B12
- Biotin, Cholene, Inositol, PABA
- Folic Acid
- Vitamin C and Bioflavinoids
- Calcium
- Magnesium
- Potassium, Iron, Manganese
- Zinc
- Chromium, Selenium, Iodine
- Evening Primrose Oil
- MaxEPA

After taking supplements containing all of these, apart from giving your body everything it needs to conceive, you should feel greater well-being and notice higher levels of energy. How these supplements benefit you in terms of you conceiving are as follows:

Vitamin A ? For men, vitamin A is necessary for sperm production and production of testosterone. In women it keeps the cilia in the fallopian tubes healthy, and deficiencies in either men or women could lead to infertility and miscarriage. Vitamin A is a known antioxidant so it plays an important role in detoxifying your body.

Vitamin B1, B2, B3, B5, B6, B12, PABA, Folic Acid, Inositol, Choline ? These vitamins usually occur together and are necessary for balancing estrogen and progesterone, as well as the production of sex hormones. For male fertility the B group is especially important. Vitamin B5 is needed for the testes to be healthy, high sperm count and motility require Vitamin B12, and Inositol is needed for a healthy prostate gland. A deficiency in Vitamin B can result in a miscarriage or risk of the baby being stillborn.

Vitamin C and Bioflavinoids ? Because Vitamin C is a powerful antioxidant it works to eliminate toxins in your system, like lead for example. Vitamin C encourages ovulation in women who haven?t been producing eggs and who may be anovular. In men it prevents the sperm from clumping. However a deficiency of Vitamin C during the period of conception and early pregnancy can result in a miscarriage.

Calcium ? You need calcium for producing fertile mucus in the vagina. You know it?s fertile when it is stretchy. Calcium deficiency can result in toxemia while pregnant.

Magnesium ? Estrogen and Progesterone require Magnesium if they are to be produced. If a woman has a Magnesium deficiency the muscle contractions of the Fallopian Tubes can be affected, interfering with the movement of eggs and sperm within the uterus. You know you have a Magnesium deficiency if you crave sugary foods, chocolate in particular.

Potassium ? Potassium is necessary for sperm motility and the general wellbeing of glands. Iron ? Iron is essential for hemoglobin production and the correct formation of fetal blood. Without enough iron infertility can result.

Manganese ? Manganese is involved with building and breaking down genetic material, like nucleic acids. It also plays a part in the secretions from glands that affect a womans? maternal instinct, her desire to love and nurture her child. Deficiencies in Manganese reduce sperm count and can result in infertility.

Zinc ? Zinc is required for a healthy sperm count and for the sperm to be well formed. Zinc deficiency can result in chromosomal abnormalities in the sperm and low levels of testosterone. For women, low zinc can lead to a miscarriage. Whether male or female zinc is very important to your reproductive health.

Chromium ? Chromium helps with glucose metabolism, which stabilizes blood sugar levels.

Selenium ? Healthy levels of Selenium help males with sperm production and motility. It is a known antioxidant and can help remove toxins from the body. Low levels of Selenium reduce sperm production and sperm motility.

Iodine ? The thyroid gland the balance of hormones in the body and for it to function properly it needs Iodine. When a woman has a thyroid gland that is not sufficiently active she may not ovulate during her cycle.

Evening Primrose Oil and MaxEPA ? These two contain Omega 3 essential fatty acids which are important for providing what body needs for building cell membranes and body structures. They are also necessary for correct hormone balance and prostaglandin production. In females they help with bloodflow in the uterus. Deficiencies of essential fatty acids can lead to chromosomal defects and miscarriage.

Search your local health food store or supermarket for a supplement product or a combination of products that contain all of the vitamins, minerals, and essential fatty acids mentioned above. Taking the recommended daily doses of these will provide your body with all the nutrients it needs for it to become a highly fertile environment where conception can occur.

Copyright 2006 Helene Kvist

Helene Kvist makes it easy to understand what to do to make your body highly fertile and more likely to conceive and become pregnant. Learn the essential keys to using fertility supplements for
a successful pregnancy. To receive the Powerful Pregnancy Report visit: fertility supplements for a successful pregnancy. To receive the Powerful Pregnancy Report visit:

You?ll hear many times that single events can trigger a major episode of stress, depression and anxiety. The key word is ?trigger?, because that is all a single event is. It doesn?t actually CAUSE stress, depression or anxiety but it does trigger a sequence of behaviors that lead to mental trauma.

But how does this happen?

Descent into a stressful, depressive or anxious episode happens because of negative and catastrophic reactions to events you are confronted with. One event by itself simply isn?t enough. There are many chain-reactions that take place before a person becomes highly stressed or depressed or anxious, but I?m going to discuss one of the biggest ones: using one event to ascribe catastrophic meanings to all areas of your life ? I call it ?generalizing?.

Let?s take a look at two events that most, if not all humans, will experience during their lifetime:

1. Loss of a job. 2. Death of a loved one.

Loss of a job is a major event that can trigger depression. Please understand, the job loss itself cannot cause depression. It triggers a number of reactions, especially generalization and here?s how it works:

You lose your job and you start to think in general terms:

?Oh no, this is disastrous! How will I cope now? What will people think of me when I tell them? My job meant the whole world to me, now my world is falling apart. I?m nothing without my job! How will I pay the bills? I won?t be able to get another job and life will become a real struggle. Everything is going wrong and I?ll never be happy again!?

Now, this reaction is typical of how a depressive episode can be triggered by one event. Powerful words ? disastrous, nothing, struggle, everything, never ? will stir fearful emotions within you. Self-esteem is being hit, doubt about your abilities is raised, and a catastrophic prediction of the future is made. The job has also been used to ascribe meaning to your whole life and now it?s gone, a feeling that your life has no meaning is also present.

A similar reaction will happen when you lose a loved one:

?I?m devastated! He/She was my whole world, and now my world has fallen apart. Nothing will ever be the same again, I?ll never be happy and I feel empty inside. Life holds nothing for me anymore and I don?t know how I?ll cope without him/her. ?

Can you see the generalizations? Again, we have powerful, negative and emotionally charged phrases to ascribe meaning: whole world, fallen apart, nothing, never, anymore. And a catastrophic prediction for the future is present again.

In both examples, one event has been carried into all areas of your life. With a job loss, enormous importance has been placed on the job itself and now the job has gone, these general meanings cause you serious distress. It?s the same with losing a loved one. Meanings about your whole life have been placed on one person and their passing means your whole life is affected.

In generalizing like this, descent into mental trauma is inevitable.

To stop it, the key skill of keeping perspective is crucial. This means that you keep an event from one area of your life separate from other areas. For example, if the event is job loss, you react without generalizing:

?OK, I?ve lost my job, but my job is just a way to earn income. It doesn?t mean I won?t find a better job nor does it mean that things will change for the worst. My social and home life will still remain the same and I?ll carry on with my life just as I?ve always done. One chapter in my working life has ended and a new one is about to begin.?

Do you see the difference in how keeping perspective and not using powerful, emotionally charged words and phrases will prevent fearful emotions arising?

Please remember that no change is permanent as nothing lasts forever. Things will come into your life and things will move out of your life. It is the cycle of life. Keep things relevant to the area of your life they affect and you will maintain good mental health no matter what circumstances you are faced with.

Until next time.

Copyright 2006 Christopher Green

Former anxiety sufferer Chris Green is the author of ?Conquering Stress?, the internationally acclaimed program which will help you to permanently conquer stress, depression and anxiety without taking powerful drugs. For a free mini course, please click here => http://www.conqueringstress.com

-
Are you one of over 40 million people suffering a personal nightmare caused by stress, depression and anxiety? These illnesses are the modern plague and they ruin lives. And year in, year out, more and more people are affected.

I came out of a nightmare 5-year period of anxiety and depression and I did it without taking any drugs. What frustrated me is that despite advances in understanding as to why people become stressed, depressed and anxious, sufferers are still told numerous myths about what causes their illness.

This raises an important issue: How can people rid themselves of the pain of these illnesses if they don?t know what is at the root cause? Surely, if progress is to be made, understanding must come first? Well in this article, I?m going to bust the myths and reveal what, EXACTLY, is at the root of these illnesses!

The first myth I want to bust is that a period of serious illness can cause you to become depressed. This could be anything from a nasty virus which confines you to bed for a month or something far more serious such as loss of a limb, cancers, injury, heart attack to name but a few.

None of these illnesses can cause depression, anxiety or stress. It?s very easily proven. Because millions of people suffer from serious illnesses each and every year but only around 20% of them will develop mental illness. If illnesses cause mental breakdown, EVERYONE who becomes seriously ill will enter into an episode of depression, anxiety or stress. They don?t. Why?

Similarly, we can assign the same explanation to traumatic experience. This could be death of a loved one, loss of a job, divorce or moving house for example. Again, every single one of us will experience traumatic times such as these in our lifetime. Yet not everybody enters into a mental illness, even amongst people who have suffered extreme trauma. So we can discount traumatic experience as being at the root cause.

Next on my bust-list is genetics. This is another frequently given reason as to why people suffer from stress, depression or anxiety. But it?s completely untrue. There is no proven link between genetics and these illnesses. In fact, rather than genetics, learned behavior from family members who suffer themselves is the only real link to a family-inherited disposition to stressful illness.

I?ve saved the most widely accepted myth until last and I?ll bet my bottom dollar this is the myth you are not just familiar with but believe to be at the cause of your illness. This is the reason given by the medical community and which has spawned a $12 billion drugs industry to combat it. The myth I?m referring to is of course depletion in neurotransmitters ? the so-called ?chemical imbalance?.

Neurotransmitters are ?happy chemicals? which help to regulate our moods. So, if levels are low, we feel low. To boost these levels, powerful antidepressant drugs are prescribed to sufferers. Sure, they boost levels. But let?s ask a question:

Are low levels of neurotransmitters a cause or a symptom?

Well, every single human being on this earth right now will experience many occasions in their lives when things go wrong, when bad things happen, when times are trying ? in short, times when they won?t be their usual happy selves.
Now, during these times, their levels of ?happy chemicals? will drop, and life will seem a bit of an effort. So, does this mean that everybody on the planet will descend into an episode of stress, depression or anxiety? Of course not!

And do we just wake up one day and feel depressed because the levels of neurotransmitters has ?dipped below the critical level??. No. Because that would mean we?d wake up one day and feel great because the level has risen above the critical point. You know this just doesn?t happen, even after taking antidepressants.

What?s interesting to note is that when we are in an episode of mental turmoil, we also experience physical pain, we cannot sleep or we sleep too much and the feeling of overwhelming exhaustion is also present. But if a chemical imbalance in our brain is at the root, how come you experience physical pain in your legs, arms, and more commonly, your back?

You can see that this is too simple an explanation. This is borne out by the fact that 70% of people who take antidepressants will descend into second and even third episodes of mental breakdown if they stop taking the drugs. This is because antidepressants treat ONE of the SYMPTOMS of mental illness ? depleted levels of neurotransmitters.

It?s nearly time for me to say adios, but before I do, I will reveal what, EXACTLY, is at the root cause of mental breakdown. It is all down to flawed modes of thinking. Because the only difference between people who experience an episode of mental illness and those who don?t is all down to flawed perceptions, assessments, explanations and habits performed by sufferers

The following example will describe this more clearly:

Two people suffer the death of a parent. One is absolutely distraught and finds it very difficult to cope and descends into a depressive episode. The other, although sad at the loss, is coping and doesn?t descend into depression. The only difference lies IN THE WAY THEY MAKE SENSE OF WHAT HAS HAPPENED TO THEM. The actual event has no meaning by itself. The meanings only lie within the minds of the individuals affected.

To beat mental illnesses such as anxiety, stress and depression, what?s needed is to learn the powerful and effective mental skills ? modes of thinking ? used by people who don?t become stressed, depressed or anxious no matter what happens to them and which stop these illnesses dead in their tracks. Once you learn them, you will rid yourself of the pain once and for all.

Something a bottle of prozac will never achieve.

About the Author
Chris Green is the author of the new book ?Conquering Stress?, a special program which will show you how to conquer stressful illnesses such as depression, anxiety, panic and worry permanently and without taking powerful drugs. You can learn more about this new book and purchase it at www.conqueringstress.com