How Families Can Cut Their Grocery Bill In Half

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healthycartStephanie Nelson, founder of Coupon Mom, says using “Strategic Shopping” can lead to hundreds of dollars in savings every month.

“If shoppers learn some simple strategies, they can cut their grocery bill in half this year, and for a family of four that translates into an average savings of $5700,” says leading coupon expert Stephanie Nelson, founder of According to the USDA, grocery spending for families of four ranges from $7200 to $15,600 per year, taking a large cut out of their budget.

Stephanie shows shoppers how to save more with high-tech coupon options, including hundreds of free digital coupons that shoppers can load onto their store loyalty cards. She teaches shoppers where to find many free apps that give cash back on grocery and household items. Stephanie says when shoppers use this system, every hour used couponing saves them an average of $100, and that adds up to huge savings. is the country’s largest grocery deals website with over 7 million members. The website and blog provide weekly grocery and coupon “deals lists” for over 60 grocery and drugstores chains in all 50 states. Membership is free and the site offers tutorial videos for the beginner with step by step directions to achieve fast and smart savings.

“I’ve been saving at least $100 a week on groceries since my first son was born 21 years ago,” Nelson says, “That’s a total savings of over $110,000, which was enough to pay for him to go to college.” has been around for 14 years and they know stocking up on grocery items is one strategy to cutting grocery bills, but it isn’t necessary for a typical family to have extreme stockpiles. Items expire and they also cost money, even when they are a good deal. Nelson says, “Change your shopping mentality: instead of buying items when you run out, watch for bargain prices on products you want and buy them when they are on sale.”

The key is to focus on meal planning and set a spending limit using the “Strategic Shopping” method. This method combines sale prices with store promotions and coupons, helping any shopper achieve dramatic savings on healthy items their family needs. The website offers a “Grocery Deals by State” section which includes deals at thousands of supermarkets across the country.

Start 2015 the smart way. “The couponing world has tightened up,” says Nelson, “now our members are paying closer attention to stores’ policies, going in as smarter shoppers, and still getting their groceries for less than 50% of the store prices.” Nelson says if a family knows some simple strategies, they can cut their 2015 grocery bill in half, too.

Since 2004, Stephanie has appeared frequently on national television teaching savings tips, including Good Morning America, Oprah Winfrey Show, Today Show, Katie Couric, CBS Early Show, NBC Nightly News, Fox Business, The Doctors, The View, Dr. Oz, and CNN. Her latest book, “The Coupon Mom’s Guide to Cutting Your Grocery Bill in Half” is a New York Times best seller.

For more information, go to

How Active Will Your Retirement Be?

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By Andrew Atkinson

seniors2When you picture an ‘old man’, how do you visualise him? You’re not alone if your initial image is of a wrinkled, grey-haired figure in his slippers, sitting on a chair and watching TV or shuffling into the kitchen for a nice, hot drink. We’ve come to understand old age not as an opportunity but as a prison sentence, almost. Many people believe that retirement is about winding down, slowly becoming less and less capable, eventually becoming reclusive…

Is the stereotypical ‘old person’ image really true?

Not only are we thinking negatively and inaccurately when we visualise old people as immobile ‘vegetables’ in rocking chairs, we’re also thinking in a damaging way. A majority of people believe that old people shouldn’t be exercising – that being active can cause damage, or that an active lifestyle simply isn’t realistic – whilst the reality is very different. In fact, research and experience have shown that continued sport and activity through the retirement years continues to prolong lifespan, keeps the mind sharp and will lead to increased health and wellness. Essentially, the more you exercise, the more exercise you’ll be able to do!

If you believe that older people shouldn’t be exercising, and if you decrease your activity level as a result, then the myth becomes self-perpetuating as your body becomes incapable due to a lack of maintenance.

Why, then, do we see ‘old people’ as being incapable?

Becoming a stereotypical old person is one possibility. The image isn’t a complete lie, and there are some elements of your health and fitness that unfortunately are out of your control. What’s interesting, though, is that many people can change their own abilities.

If you don’t use your brain, or a certain part of it, then slowly an ability will fade. You’ll have experienced this if you learned a language at school and then stopped practicing once you left. If you try to speak in a foreign language that you used to know, can you recall it well enough to hold a conversation?

As we age, our brains are more prone to forgetting as the cells starts to wear down. If you don’t test your brain regularly, it will slowly start to give up. Doing puzzles, playing games and socialising are all ways to keep your mind sharp.

Your body is the same. Your muscle mass and fitness level can be maintained, or at least the degradation can be slowed, by keeping up your exercise regime. If you stop trying to be active, you’ll soon lose the ability.

Undoubtedly your body will have different limits at 80 than the limits that it had when you were 20 years old, but it’s important to keep testing those limits and to simply adapt your exercise to suit them. Some older people continue to run marathons, but if you’re not capable of a marathon then it is far better to go on a walk or to enjoy an afternoon of swimming than to assume that you’re ‘too old’ to keep working on your fitness.

Older people should not be seen as incapable, but it is certainly worth bearing in mind that capabilities might be different. Maintaining a good level of activity throughout your life is the best way to ensure that you’re starting from the best possible position when you reach your retirement years. If you’ve led an unhealthy and sedentary lifestyle then you will reach retirement age with a body that is already unable to handle a busy lifestyle, but with a good foundation there will be no reason that you can’t be an active older person – even if you end up needing a walking cane for your visits to the park, and a foot spa for relaxation at the end of the day!

Andrew Atkinson is a director of the Mobility Smart team, a UK based online retailer of mobility and many other assisted products. Andrew has a real passion for mobility products and has written numerous articles offering his advice on how to make living easier.

How Exercise Can Prevent Childhood Obesity

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jumpingsacsIn the past 30 years, the number of adolescents (14-18 years old) with childhood obesity has doubled and the number of children (up to age 13) with childhood obesity has tripled. Childhood obesity increases the risk of developing conditions such as heart disease, cancer, diabetes, and osteoporosis as an adult.

There are many causes of the sedentary lifestyle that now challenges the youth of today. These causes include physical education no longer present in school, the increased use of electronics including video games, computers, cell phones, etc., TV watching, not walking/biking to school, not eating enough fruits and vegetables, and eating foods high in sugar and fat.

The main goal of developing an exercise program and healthy eating habits in childhood is to help kids gain an appreciation for the value of taking care of oneself as well as living a healthy lifestyle that will last into adulthood.

Tips for creating a fitness program for children/adolescents

* The exercise goals for a kids’ fitness program are different than those for adults. In order for a child/adolescent to stick with an exercise program, it is important to make the exercise fun and positive. Additionally, kids are interested in making friends and learning skills. If kids experience success and gain confidence in their physical abilities, then they will feel good about themselves.

* Kids mature at different rates, they are still growing, and many children/adolescents are doing physical activities for the first time; all which should be considered when planning a fitness program.

* Play is a very important part of fitness for kids. Without play, a kid will likely quit the physical activity. Furthermore, variety is important to ensure adhering to an exercise program. Children/adolescents will get bored of a repetitive routine and should be exposed to a wide variety of sports and activities.

* 60 minutes per day of exercise is ideal for kids. This 60 minutes should be broken up throughout the day and can include recess, sports, walking/biking to and from school, recreational activities, chores, and playing on the playground. For a very inactive child/adolescent, increase activity 10% per week to reach a goal of 60 minutes per day.

* It is important to incorporate games that include fundamental movements such as skipping, hopping, throwing, kicking etc. in order to create a base of movement for other sports and activities. These skills also ensure that a child/adolescent is moving his/her body safely and reduces embarrassment or failure in the future if they are unable to perform basic movements.

* A fitness program for children/adolescents should incorporate a warm up and cool down, aerobics, strength training, and stretching. Cardiovascular exercise (with breaks) should be made up of skipping, jumping, etc. and using balls, hoops etc. Muscular strength and endurance exercises are now considered safe and effective for kids who are emotionally mature enough and can improve body composition, but should not be performed two days in a row.

waterbottle* It is important for kids to stay hydrated while exercising. Aim to drink water every 15-20 minutes during physical activity.

There is a lot that can be done to make a big difference in preventing childhood obesity and future health problems. We have already seen that gym memberships have increased over 50% for kids who are 6-17 years old. Not only is exercise and fitness beneficial in preventing and treating childhood obesity, but it also lowers body fat, strengthens bones, builds muscle, improves physical/sports performance, improves well-being and self esteem, and enhances academic performance!

I will see you at your next workout!

Aaron Wright
Look Younger. Feel Stronger. Live Longer.

Aaron Wright, CSCS, AHFS, CPT, creator of the Wright Now Fitness System, a comprehensive DVD and digital exercise system “for everyone”, is a certified strength and conditioning specialist, an ACE advanced health and fitness specialist, ACE certified personal trainer, orthopedic exercise specialist, functional training specialist, sports conditioning specialist, therapeutic exercise specialist, exercise programming expert, and health and wellness speaker.

Please visit us at for more information on our DVD and digital download/instant streaming workouts and more tips and advice on the benefits of diet and exercise to prevent childhood obesity.

NOTE: Always consult your physician or health care provider before beginning any exercise program.


1. Faigenbaum, Avery D. (2012). Youth In Ace Advanced Health & Fitness Specialist Manual (pp. 552-572) United States of America: American Council on Exercise (ACE).

How New Tech Is Changing Dental Care For The Better

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toothbrushpasteThe world of dentistry is changing fast and it’s in no small part due to new advancements in technologies. Patients and dentists alike are seeing real advantages with new dental tech. Here are some of the best new dental technologies changing oral care.

1. Tooth brush

Finding the right toothbrush is the first step to good oral care. The tooth brush has been around for almost a hundred years. While most toothbrushes resemble the original design, some have made real advancements. Today’s dental experts recommend using an electric tooth brush. Electric toothbrushes come in a wide array of choices and price points. Some have basic electric oscillation, while advanced brushes add additional vibration, and rotation.

Some of the best electric tooth brushes are loaded with options like, settings for sensitive teeth, gum massaging and extra whitening capabilities. Some have pressure sensors which alert the user to overly hard brushing, while others even have built-in sensors which let you know when it’s time to replace the brush head. Most come with chargers to ensure your brush is fully powered and ready to go even when on the go.

Prices can vary from a few dollars to over a hundred dollars. This may sound like a lot for a toothbrush but the costs can even-out over the life of the brush, as most electric brushes last longer than other traditional brushes. Be sure to consult with your dentist on which toothbrush is best for you.

2. Laser Dentistry:

Nothing sounds more futuristic than lasers. While it might seem crazy to imagine lasers and oral care in the same sentence, laser tech is changing dental care for the better. Dental laser tech is proving to be more efficient for both the patient and the doctor. Laser tech is helping to eliminate oral discomfort in many procedures which were traditionally long and painful. Lasers are being used to help fill cavities, mitigate tooth sensitivity, whiten teeth, and even remove oral tumors.

The process is proving to be really fast, reducing patient care time. This is good for both the patient and the doctor. Laser care is not only faster but nearly painless, which is a very good thing. Laser tech is also very good at eliminating all forms of bacteria, which is the leading cause of plaque, tarter, and dental complications. Laser treatment is ensuring patients avoid future problems and keeping patients’ teeth and mouths clean and healthy for longer periods of time.

3. Digital solutions and online support:

The world of dentistry is going digital. Dentists and patients are seeing digital tech driving the industry and making oral care simple and effective. Online resources are allowing easy communication between doctor and patient.

New digital dental practice solutions are helping doctors reach patients through automated systems over email and cell phones for updates, reminders and more. Solutionreach, a leading voice in dental practice solutions, writes that digital platforms increase revenue and reduce cost. These new tech systems are allowing more efficient doctor/patient communication through, patient outreach, automated reminders, unlimited custom messaging, and built-in appointment confirmation. Digital solutions can make the hassle of scheduling appointments much easier. Online support systems are making it easier for doctors and patients alike.

tooth4. Intraoral Cameras:

This new dental tech is allowing doctors and patients the ability to better see, in real time, what’s going on inside the mouth. This camera resembles a wand-like device that can take images from inside the mouth and project them onto a screen that can be seen by both the doctor and the patient. These images can show fractured teeth, gum disease, broken fixes and damaged fillings.

This new tech is allowing doctors to better assist potential problems and gives the patient the ability to see for themselves any potential issues. This means the doctor can see the problem first hand taking the guess work away from the solutions and treatment options. These images are so good they can even be used as documentation for insurance claims meaning more patients are ensured better and more reliable insurance coverages.

5. Air Abrasion:

Air abrasion is a fast and painless way to remove tooth decay and/or prepare a tooth for a fixing procedure. Using compressed air to gently blast teeth with aluminum oxide for better cleaning and preparation of the tooth surface. The procedure is fast a relatively painless and can be done without the use of anesthesia.

This is a great new option for patients who dislike needles, the sound of the drill, or tooth vibration. While this procedure cannot be used for every issue it can be used in many situations that previously required more painful treatments. Air abrasion means less pain, less fear, and better oral health.

– Submitted by Katherine Smith

How Long Do You Want To Live?

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By Kac Young PhD, ND, DCH

seniorjogger“Do this one thing and add years to your life.” Dr. Andrew Weil. What does he mean?

Dr. Weil says, “Make regular, moderate exercise part of your healthy lifestyle routine. Physical activity is good for the body, mind and spirit; helps maintain and improve the health of your heart; reduces the risk of diseases such as diabetes and Alzheimer’s; promotes energy, quality rest and a healthy weight; helps manage unhealthy stress; and may alleviate mild to moderate depression.”

Ever since my heart attack in 2006, I realized I wasn’t getting the “right” kind of exercise. I thought I was active enough, but I wasn’t following a routine that gave me the aerobic factor for cardio strength-building. I researched many exercise programs until I found the best one for me – the one I could easily stick with – and then I put it on my calendar 4 times a week. Literally, if it’s scheduled on my calendar, I do it.

Years ago I was lucky enough to have a trainer come to my house and put me through the paces. Judy Kain was fit, healthy, beautiful and willing to coach me at 6:30 AM three times a week. I never felt better in my life. Since then, Judy has gone onto much bigger, better and more famous career things, so I am left to my own devices and self-discipline. Can I be trusted to do this all by myself?

Following what Judy taught me about regular routines, I now adhere to a schedule of treadmill exercise (30-40 minutes a session) four times a week. And, I walk somewhere every day. I lift (1 and 2 lb) hand weights to keep my muscles toned, my bones healthy and I also practice QiGong on the non-treadmill days. I have also taken up beginning Aikido which I never thought I would ever be able to do. The best part is that on my 65th birthday I signed up for both Medicare and the martial art on the same day.

As a result of my routine I have stamina, flexibility, strength and I feel that I am aging well. I know that exercise helps me live a better life and it will also extend my years as long as I am faithful to my practice.

joggerA To-Do list to get you started:

1. Find a good fitness DVD. Rent several and pick the one that suits you. Purchase it. Use it.

2. Download a workout app to guide you through a routine.

3. Join a gym and sign up for a class you enjoy. Try out several to see how you body responds to the exercise. Will it be Pilates, Yoga, Tai Chi, QiGong, Boot Camp, Stretching, Kick Boxing, Zumba?

4. Get an exercise buddy and make it a social event plus a commitment to better health and longer life for two.

5. Walk. Park further from the store, take the stairs, always choose the path of most vigor when you do your errands.

6. Babysit children under five and let them keep you young and active.

To reap all the benefits of exercise and cardio improvement most people only need 30 minutes of moderate aerobic activity at least four days a week, including two days of strength training, and a stretching routine. You can do that! It will pay off like a winning slot machine of health benefits for your mind, your body and your spirit.

Kac Young , a former television director and producer, has earned a PhD in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 11 books. Kac also completed 36 courses in nutrition from Baylor University.

How Marriage Counseling Can Save A Family

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By Cassandra Johanssen

familyfunEveryone has problems and issues in life, a lot of this we learn from and correct for later life, let’s face it, nothing is ever totally broken, though stressful, everything can be fixed. This is also true for relationships, in my own personal opinion I think a relationship with arguments and disagreements is a healthy one. No two people in the world will agree on every single thing, there will always be differences of opinions and choices.

Though many of these issues can be worked through alone, quite often there can be a buildup of tension over a long period of time, this tension creates many problems all at once so it can be tough to talk them through together and you will both end up disagreeing about everything.

Take the plunge

If you have both reached that point where there is a lot more arguing going on and you cannot seem to sort through anything, you might want to look into marriage counseling. This is nothing to be ashamed of at all, in 2010 there was a study undertaken with 134 chronically and seriously distressed couples, after 26 weekly therapy sessions 48% showed significant improvement, 27% separated and divorced and the remainder was unchanged.

Sometimes we cannot always work through our problems alone or as a couple, at times we need a neutral person in the room to liaison between each other, someone to help talk through the problems and underlying issues.

Here is the perfect success story of a couple who fell in love again.

Forget divorce and try salvage

Marriage is actually on the decline and many couples who were once in love and no longer see eye to eye will instantly bring up divorce as the accepted process to “fix” things. We as a human race are suborn and are built to take the easiest route with things, sometimes it is better to take the long road, especially if you have already settled and have a family to think about and not just yourselves. Here I have listed a few reasons as to why you will need one:

● Communication breakdown – Once communication has deteriorated, it is hard to get that back on the right track leaving only negative communication which leaves both parties depressed, insecure, anxious and more. Sometimes it is not what you say, it is how it is said. This is also where tit for tat goes on back and forth.

● An affair has taken place – This is one of the main reasons people use marriage therapy, so long as you are both truthful and committed to the therapy, it should work out, though there is no magical, fast track to take.

● Are you my roommate? – When it feels like you are just “living with someone” rather than feeling like being a couple, then counseling might be just the ticket. This does not mean spending every living second together in the house, what it means is the intimacy and communication has completely disappeared.

● For the children – Many couples actually stay together for the children, when involving a third party to sort things out and talk through the issues may make everything better for all involved. Children should never be the deciding factor here.

familyrunChildren can pick up on this, I remember reading an article online from a therapist. A teenagers grades were declining in school and when the therapist in the school asked why the child said “I know my parents hate each other, they are staying together for my benefit” The therapist asked “How would you know that?” and she replied “Well they talk nicely to each other, but they don’t laugh like my friends parents”.

Children can pick up on a lot more than you think!

To help save my own marriage I went to a counselor in Broomfield, Colorado and it was not as bad as I first thought. Involving the third party really calmed things down and we were actually able to talk throughout problems and issues. We are still working on it but each day and therapy session is one step closer to a happy future.

– Cassandra Johanssen is a marketing consultant living in Boulder, Colorado. Her hobbies include dream analysis and making dream weavers. Cassandra is also currently training for her 3rd marathon.

How Beliefs Can Ruin Or Transform Your Life

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By Kac Young PhD, ND, DCH

theroadupAll the talk in the New Year about resolutions won’t get you anywhere but disappointed. Statistics show that only 8% of people who make New Year’s Resolutions are successful.

Why is that? Are we all losers?

Far from it. There is a definite secret to making changes stick. You can make all the resolutions you want but until you change your beliefs, you will not succeed. The way to change your reality is to change what you believe.

• Your beliefs are your motivating drivers. They are the convictions, opinions and views that you have accumulated and that represent you.

• Your beliefs are positions and philosophies that you endorse.

• Your beliefs express your attitudes and your way of thinking and looking at things.

• Your beliefs dictate your approach and outlook to life.

• Your beliefs are the core of your truth.

• What you believe is what you stand for.

If you are not getting the results you want in your life, (money, love, health, fame, weight, job, friends, etc.) then you need to change what you believe about yourself before you will create the change you want to see.

Step One: Carve out some quiet time for yourself, get out a piece of paper and a pen (note: hand write this step because it will mean more if you do).

Take about ten deep breaths so your body relaxes and lets go of the day’s stress. As you relax, allow your mind to consider any resolutions you have made.

When you have them in your mind, write them down. One at a time, consider the resolution and what you believe about it. Ask yourself:

• Do I believe I can accomplish this change?

• Do I believe that I am not worthy of this change?

• Do I believe there are too many obstacles to change?

• Do I believe my thinking blocks my change?

• Do I believe I have the courage to change?

• Do I believe others will have negative opinion about my change?

Step Two: Once you have written the answers down, repeat the process for each thing or condition you want to change. When you have completed all the answers to all of your resolutions, ask the following of yourself:

• How do these beliefs affect my life?

• Are these beliefs actually true?

• Do these beliefs benefit my life?

• Do these beliefs support the life I want to live?

• Are these beliefs someone else’s voice?

thumbsupStep Three: Take the next few moments to create new beliefs about yourself and about the change(s) you want to make.

Form the new beliefs in your mind like this:

• I now choose to believe I have the power, tenacity, and courage to ___________.

• I believe I have the knowledge and the intelligence to ______________.

• I honor and trust my mind, body and soul to make this change in a whole and balanced manner.

• I feel safe and supported in my desire and intention to _________________.

Step Four: Take the time to write your positive statements and convictions down. You want to be able to repeat these affirmative statements to your mirror every morning. Sheer repetition will turn your new beliefs into your new reality.

You now possess the secret to changing your life through changing your beliefs. Use this formula for everything you want to make better in your life. And be sure to pass it on. Everyone should be able to share the secret for success.

– Kac Young has a PhD in Natural Health, a Doctorate in Naturopathy and a Doctorate in Clinical Hypnotherapy. She is a former television producer/director, a licensed Religious Science Minister, a spiritual counselor and the author of 11 books. Please visit

Antibiotics: How Too Much Of A Good Thing Really Is Bad For You

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By Katherine Smith

pillsNobody doubts that there are times when medicine is really and truly needed. A cancer patient, for example, often needs chemotherapy and radiation to beat his disease (though there is some fascinating new research about the use of cannabis oil in treating cancer). A person suffering from a DVT needs blood thinners to help break up the clot. A person with a bacterial infection needs antibiotics to keep that infection from spreading.

The problem is that we have allowed ourselves to believe that we are dependent upon a lot of these medicines, especially antibiotics, to stay healthy when that really isn’t the case. And, because a lot of doctors want to treat an illness as quickly and completely as possible, they are likely to over-prescribe medications to patients who don’t really need them, all in the name of “playing it safe.”

Causing More Harm than Good

It seems like a fairly harmless thing to do but this over-dependence on antibiotics isn’t helping people. In many cases, it is actually hurting people. In Australia, a toddler with an ear infection (a disease seemingly easy to treat) came close to losing his hearing when the infection was too strong for regular dose antibiotics. Luckily he’s fine, but it took a few tries to find the right strength and dose of the right medicine to clear out his infection.

Some antibiotics have caused problems on such a large scale that there are now class action suits against their manufacturers and prescribers. Cipro, for instance, is a drug that is prescribed equally as an antibiotic and as a treatment for anthrax exposure. The problem is that patients who took it as a simple antibiotic started developing a condition called peripheral neuropathy. You can learn more at

“Life Always Finds a Way”

The reason the overuse of antibiotics is a problem is that bacteria, for all of their single-celledness, are pretty smart and viruses know how to adapt to their surroundings. The more exposure these bacteria and viruses have to antibiotics the more they learn about the drugs and the better able they are to adapt themselves to fight the drugs off. This is what “antibiotic resistant” strains are: bacteria, viruses, etc that have “beefed themselves up” and now the antibiotics that used to take them down are having little to no effect.

In and Out of Your Control

It seems like an easy enough situation to avoid. For example, to help counteract this dependence on “just in case” antibiotics prescriptions, doctors in Denmark have developed a quick test to help a physician determine whether or not her patient really does have a bacterial infection or is simply suffering from a cold.

Even so, some antibiotic ingestion happens without our express knowledge or consent. We take them in via our food. The use of antibiotics on livestock has been spiraling out of control for years. It has gotten so bad that a Federal Plan of Action is being put in place to help curb their use on livestock. Instead of allowing ranchers and farmers to just administer these drugs whether or not the animals truly need them, trained veterinarians will be tasked with that job and will only be able to write prescriptions for herds with which they already are familiar.

What You Can Do

There are, of course, things that you can do to help reduce your own ingestion of antibiotics:

• Wait out a cold or flu; only see your doctor if your fever lasts for more than three days or if your symptoms are still severe after a week.

• Try natural methods of curing your illnesses first. Healthicine is often more effective than medicine.

• Pay attention to your food. Make sure that your animal products are labelled “antibiotic free” before you buy them and eat them.

It is going to take time to reduce our dependence on antibiotics but hopefully, if we all start paying more attention to what we eat and how we’re treated we’ll stop teaching those viruses and bacteria how to beat us.

How Gardening Can Keep You Fit While Producing Beautiful Results

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By Sarah Smith

motherdaughtergardenDeveloping and sticking to an exercise routine is one of the hardest parts of becoming physically fit. Making that trip to the gym and applying yourself becomes harder to do as your life becomes filled with more responsibilities, which is why many people fail when they try to become fit. These tips comes from Urban Outsource, the gardening experts.

The good news is that there’s one activity that you can perform at your home using a shovel, spade, or pruning tool. You need only have the patience and the mindset to become a gardener to enjoy the fruits of your labors.

Why Does Gardening Aligns with Physical Fitness?

Gardening is an accessible, enjoyable activity that produces tangible benefits that you and everyone whom views your garden can enjoy.

The reason garden care aligns so well with trying to become physically fit is that gardening is physically demanding in the first place. You’re working with the dirt, moving it, planting sprouts and seeds, and doing every other activity that goes along with building and maintaining a beautiful masterpiece.

Even when you go to clean up your tools, you’re still burning a good amount of calories. It only takes a few changes to make your gardening experience a few degrees more intense to begin burning just as many calories as light to moderate cardiovascular exercise might.

Getting into the Exercise of Gardening

Becoming a gardener is one thing, but moving a fond activity to become one that burns serious calories is a slightly different thing.

healthillustratedThe first thing you need to do with your gardening to turn it into an aerobic exercise is to begin by stretching. You need to go through the same stretching that you would in the gym to promote blood flow, to raise your metabolic rate, and, above all else, to minimize your chance of accidental injury.

You’ll then need to start with the typical garden maintenance activities you’re already familiar with. The only difference is that you should greatly exaggerate your movements while you care for your garden.

For example, take an activity that’s as simple as digging. You should make your motions wider while placing a greater emphasis on lifting the shovel higher or making your movements more explosive. The idea is to burn extra calories by making your gardening more active.

Digging the same foot-deep hole, covering it up, then digging it up again is a practice known as double-digging. The beauty of this is that it aerates the soil, which helps your plants while giving you an incredible workout.

An important principle to keep in mind is that your gardening workout should be structured. You only want to spend 30 minutes or so doing aerobic gardening before you take a break

When you’re ready for clean up, take the time to wind down while you perform maintenance on your gardening tools. Appreciate what you’ve done for both your garden and your own body by being active.

As time progresses, you’ll end up with a beautiful garden and a physically fit body by enjoying your role as an aerobic gardener.

How Personal Trainers Can Take Care Of Themselves As Well As Clients

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By Sarah Smith

malepushupWhen working at a gym and helping people get in shape, it’s important to understand how to do things wisely and safety. Otherwise, with one mistake, a worker at a gym can hurt him or herself. At the same time, it’s easy to end up hurting a client. In turn, this can cause serious problems to the gym and the employee for the gym. With this in mind, here are a few tips from Carter Capner – the personal injury specialists, on how to help trainers and their clients stay safe.

Train on the machines:

Without a doubt, a lot of people suffer a personal injury when they don’t use the machines or free weights correctly. Think about it, when squatting or bench pressing, you can make one mistake and hurt you or your clients. On the other hand, if you use a machine in the wrong way, you can cause a massive injury. Furthermore, even if you walk away unscathed, you can still end up with serious long-term injuries that you may not notice until it’s too late.

Drink plenty of water:

waterbottleBelieve it or not, plenty of people who are in great shape end up with serious injuries when they don’t drink enough water. If you don’t have a lot of water, not only will you get tired quickly, but you can end up with serious injuries and dehydration. To avoid issues, make sure you drink lots of water before and after a session. At the same time, help your clients understand this by taking water breaks with them.

No distractions:

Sadly, with smartphones and other electronics, people often end up falling or getting hurt when they run into other people. To avoid issues, you need to leave your electronics in the locker room. If you have a need to make a call or text someone, you should head to another area. Or, better yet, you should take care of any personal matters between calls. Finally, with regards to electronics, you should also encourage your clients to avoid music and headphones as people should only workout and not worry about their music.

Warm up and cool down:

If you have clients that are over 30, you will want them to take more care when they are done with their workout. Not only that, before getting into the weight room or doing any cardio, you will want your clients to warm up. When doing so, not only can your clients have better sessions, but they are less likely to end up with any serious injuries. Simply put, if you work with your clients and warm up and cool down properly, they will end up with fewer injuries, and they won’t have to wait as long to recover.

If you work in a gym, you need to take extra precautions. If you don’t, your clients are likely to end up with a personal injury or in pain. At the same time, you are also likely to end up with fewer injuries and issues if you understand how to train wisely and safely.