Avoid Injuries When Working Out

When a person is working out nothing stops the momentum they have like an injury. Injuries will set back workout and weight loss plans, and may even change the quality of life that a person has after the injury. It is important that while you are working out you do everything you can to prevent injuries from occurring.

Here are some common injuries that affect people when they are working out, and some ways to help prevent them.

Rotator Cuff.

The rotator cuff is made out of four muscles. The purpose of the rotator cuff is to allow your shoulder to rotate in the socket. The majority of rotator cuff injuries occur when weight trainers are too focused on the chest and bench press.  Remember if you are strengthening one side of your body it is important to strengthen the other. Try to find exercises that will give you the same amount of time rotating your arm the opposite way of the bench press.

Back Injuries.

The Lower back injuries are very common for people that are weight lifting. Many exercises will place the back in a compromising position. It is important to not put too much strain on the lower back; the weight lifting techniques and form that you use when weightlifting will influence how much pressure you place on the lower back. If you start feeling pain in the lower back stop what you are doing.  A person can cause serious injuries to their back in a short amount of time. To avoid injury start working out with less weight to really perfect your technique, and then when you increase the weight consider using a weightlifting belt.

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Knee Injuries.

Often many knee injuries and pain occurs with people who spend a large amount of their time doing cardio workouts.  Running outside or on a treadmill can put strain on the knee every time that your feet come down.  This is especially true for people who are overweight and just starting their cardio training.  Having the right shoes will make a difference in the amount of pressure you put on your knees.  When purchasing a shoe, find a shoe that will absorb the impact of running, or even consider buying an insole that will help to decrease the pressure of training.

Joint Injuries.

When a person is training they normally put additional pressure on the joints of their body.  It is important to help to maintain the joint stability. To help avoid joint injuries it is important to stretch before and after workouts.  Stretching will help the body to recover faster, and it will help you to build up the muscle fibers in the joints.  Diet is also very important for joint health. The body needs vitamins and minerals to maintain the joints.  A standard diet can often not include the proper elements that your body requires when training.  Take a good multivitamin everyday to ensure that your body has a ready supply of the vitamins it needs to function correctly.  Also a person that is training needs to increase their omega-3 fatty acids.  Omega-3 fatty acids are essential to your body’s health.  Omega-3 fatty acids have also been found to help joint health in the body.  Taking a good fish oil supplement will help you to have all the essential fatty acids your body needs.

When you are training it is important to think about your body’s safety.  You should never do a workout that will place your body in a compromising position.  It is better to do a safe workout than to try to get more isolation on a certain muscle group at the expense of putting too much strain on your body.

Nail Disorders

We often don’t think of our fingernails and toenails unless we’re getting a manicure or pedicure. Proper hygiene involves making sure that the toes and fingers are clean and free from bacteria and disease. Unfortunately, there are plenty of grimy and gross nail disorders that can attack the fingernails and toenails, making for a very uncomfortable and unsightly situation.

Take care of your fingers and tootsies by educating yourself about the various nail disorders that can make a mess of your fingernails and toenails.

While there are too many nail disorders to list here, these two are fairly common:


This bacterial infection takes place between the nail plate and the nail bed. When the bacteria attack the nail, it results in a green, moldy-colored appearance. Also known as “the greenies,” Pseudomonas feeds off the dead tissue found within the nail plate. As the bacteria feed, the moisture within the nail bed increases, promoting the growth of the infection, as Pseudomonas thrives in moist areas. If left untreated, the nail will become darker in color. The darker the nail color, the deeper the infection has spread through the nail plate. Once Pseudomonas enters the area between the nail plate and the nail bed, it is possible for the nail plate to lift away from the nail bed. Treatment for Pseudomonas can include the use of antibiotics as well as topical agents.

Fungal Infection

Fungal infections can occur in both the fingernails and toenails. Because fungi are everywhere, it is easy to contract this type of infection. The most common forms of entry for fungi happen when there is a minor cut or injury to the toenail or fingernail. When the nail separates from the nail bed of the finger or toes, this makes it very easy for the fungi to enter and make itself at home. Fungal infections cause the nails to become thick, yellow or brownish in color. Foul-smelling, moist debris will begin to build up underneath the nail as the fungus grows, causing painful pressure, swelling and redness. Treatment should begin as soon as the infection is diagnosed. Oral and topical medications are common forms of treatment, however, there is always the possibility of the fungus reoccurring.

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In order to prevent dealing with uncomfortable and unsanitary conditions such as fungal infections and Pseudomonas, it is essential to always take proper care of both fingernails and toenails. By avoiding improper trimming, repeated trauma, and minor injuries and cuts, you can keep your nails clean and safe from infection. To keep your toenails in shape, wear well-fitted shoes.

When it comes to getting your nails professionally done, always make sure the nail technician washes his/her hands before and after each client. Check to make sure that all the towels are clean and that a new and unused nail file is used each time. Make sure the nail technician doesn’t cut your cuticles too deep since this can result in broken skin, which makes your nails fair game for infections.

Botox for Pain Management and Migraines

Botox for Pain Management and Migraines

Botox is one of the different names for the botulinum toxin. While it is a toxin, the protein has been used for cosmetic purposes. It is often injected into certain points of the forehead and face to treat wrinkles and fine lines. Those who are looking to eliminate their facial creases or wrinkles will often seek to receive Botox injections for a more youthful and fresh-faced appearance.

Aside from helping to eliminate wrinkles and facial creases, it can also be used to help treat a number of different issues. Botox can be used to help those who suffer from a lazy eye or uncontrollable blinking. In recent years, it has been used as a method of pain management, specifically for women and men who suffer from migraines. Botox in NYC has recently been used to treat this specific type of pain.

How Does Botox Work?

Botox basically works to relax the face by blocking out specific impulses of the nerves. When it is injected into certain spots of the face, the muscles of the face are unable to contract which means that those unwanted wrinkles and fine lines end up softening out and are no longer visible. However, it is not just used for cosmetic purposes. The FDA has recently approved the use of Botox in women and men who suffer from chronic migraines.

How Does Botox Treat Migraines?

While it may seem unbelievable to some, Botox can actually help to treat migraines. How does it do this? A physician will need to apply several Botox injections to both the head and the neck as a way of dulling down the symptoms that are associated with migraines. It has been proven that with a series of Botox injections, migraine sufferers can get the much needed relief that they have always wanted.

Of course, migraine sufferers will need to speak with their primary physician about their options and about whether or not Botox will be appropriate for their situation. It is recommended that people who suffer from chronic migraines, which mean having at least 15 migraines per month that last about four hours or longer, give the Botox injections a try. A qualified specialist will be able to administer the injections into very specific areas of both the head and neck.

Will Botox Eliminate Migraines Completely?

Those who suffer from chronic migraines are often suffering at home in silence because they do not know what to do to treat the pain. These individuals may spend hours at home or at work suffering in pain but now they have another option. Botox injections for the treatment of migraines is an innovative option that helps to reduce the amount of time an individual spends suffering from migraines.

These chronic migraine sufferers may still end up having migraines here and there but the Botox injections can drastically improve the problem. With the injections, the number of days in a month that an individual suffered from migraines had drastically reduced.

As someone who suffers with migraines, this treatment option has become a welcome tool in the limited arsenal to combat these severe headaches.

baby toilet

Baby Stool Softener- Is This The Solution For Infant Constipation?

Babies, unlike adults, cannot express their feeling verbally and so need special attention to investigate and interpret any health problems they might be experiencing. One of the most common problems babies face is constipation.

By definition, constipation is a condition in which there is reduced frequency of passing stool associated with hard stools, pain in the anal area and straining at stool. In severe cases, the abdomen may be abnormally distended. Baby stool softener is meant to correct this problem.

How Do Tell That Your Baby Is Constipated?

As has already been mentioned, babies cannot tell you what they are feeling. As a mother or a caretaker you really need to be keen to point out any signs of constipation in a baby. Before we discuss the specific signs and symptoms to look out for, there are some things you need to know so that you do not misdiagnose your baby’s condition.

First, breast-feeding babies start passing harder and formed stools when weaning is commenced. At times they may not pass stool for up to 3 days. Earlier, at about 4 weeks of life, babies may take as long as 7 days before they pass stool. This should not be misconstrued to mean they are constipated.

Second babies less than 6 months of age usually stretch, strain, push up their legs, grunt and wear a flushed face when defecating. This is completely normal as long as it is not associated with crying.

Signs and Symptoms of Constipation in Babies

These are the things that you need to take into account if you want to confirm that you need a baby stool softener for your child.

Abnormally hard stools: babies, due to their diet, are expected to pass soft stools. You need to check every stool passed by your baby to tell if there is any evidence of hardness or abnormality.

Reduced stool frequency: this is the easiest sign to pick in a constipated child. If your baby takes abnormally long to pass stools you should suspect constipation. This should be based on the average interval your baby passes stool.

Straining and crying when passing stool: hard stool is difficult to pass from the intestines through the anus. The baby strains because he/she needs more energy while the stretch and friction from the hard stool causes pain in the anal area. This is why the baby strains and cries.

Passing large amounts of stool: babies who eat a lot are expected to pass large quantity of stools. If this happens in children who eat little food especially associated with longer intervals of defecation, is characteristic of constipation.

Role of Baby Stool Softener in Addressing Constipation

There are several stool softeners in the market today but most are for adults. The reason why there is only limited number of baby stool softeners is that babies have less mature physiology and therefore the side effects are greater.

Before using any baby stool softener, ensure you consult your pediatrician.It is also good to examine home based remedies for preventing and treating constipation such as ensuring that your baby takes enough fluids (especially water), he/she is physically active as well as gently massaging the abdomen. The common baby stool softener is prunes juice which is effective and with less side effects.

healthy college food

9 Rules for Healthy Eating on a College Budget

The end of August means the start of school, and that means lots of people are either heading off for the first time or returning to college after enjoying some time back at home. I remember when I was in college one of the toughest things for me to manage was my grocery expenses.

Shopping trips were always filled with decisions on just how much eating healthy mattered to me. And all too often I found myself replacing “healthy” foods and products with unhealthy ones (I once lived an entire week on instant ramen). But it doesn’t always have to be the case – healthy eating on a college budget (or any budget) is possible! It just takes a little bit of knowledge and planning.

Rule #1 – Always, always, always plan ahead

Plan ahead for everything. Plan your grocery trips – what are you going to buy, where are you going to go shopping, when are you going to go shopping. Plan when you are going to prepare and cook meals. Plan what you going to eat for the week. Being prepared can go a long way to making sure that you stick to your healthy eating goals.

Rule #2 – Make a list

Going to the grocery story without a list is one of the worst mistakes you can make. Don’t do it. Take the extra 5 minutes to sit down and write down exactly what you are going to buy, otherwise you might find yourself coming home with three different types of cheese, two bottles of wine and packages of crackers (when what you really needed was tomatoes and milk).

Rule #3 – Buy seasonal produce

Stick to the produce that is is season. First of all, produce that is in season is much cheaper. Remember your Econ 101 class and the idea of supply and demand? When the supply is high, the price decreases. This is why you can buy ears of corn in the summer for around 25c an ear, but if you try to buy that same corn in the middle of December you’ll easily be paying 3-4 times that amount!

As an added bonus, produce that is grown in season generally has higher contents of vitamins and minerals. Yum!If you have to eat a fruit or vegetable out of season take a look at the cost of frozen or canned varieties. Sometimes these can end up being a bit cheaper.

Rule #4 – Stay away from pre-made, pre-cut, pre-prepared items

General rule of thumb is that buying the ingredients for things is generally going to be cheaper than buying the pre-made finished product. And pre-made items are also usually less healthy because they sometimes contain high amounts of non-beneficial substances such as sodium, fat, and sugar. Try to stay away from packaged items and instead stick to produce.

Rule #5 – Try to buy non perishables in bulk

Non perishables are great items to buy in bulk, if you have the space to store them. Large warehouse style stores (think Costco or Sams Club) can be great places to stock up on these products. But do keep in mind that these products do need to be stored correctly – typically in airtight resealable containers.

You should also consider your eating habits when buying large quantities of products. Don’t go out and buy a giant year-long supply of garbanzo beans if you only eat them a couple times a month. You’d be better off just buying smaller portions of them rather than risk wasting a bunch.

Rule #6 – Team up with a friend

Teaming up with a friend, both for buying food and for cooking, can be a good way to save and make the process of eating healthy more fun. Even if you aren’t planning on splitting the costs of food, try to plan grocery trips together with a friend that is also trying to eat healthy. You’ll help keep each other from buying things that you will probably regret in the future.

Rule #7 – Don’t go to the grocery story hungry

This is similar to rule #1. Make sure you plan everything out, and that includes when you are going to go shopping. Don’t go to the store when you are hungry. When you are hungry you are far more likely to buy unhealthy foods because of in the moment cravings. Either plan your grocery trips for after meals, or at the very least eat a snack before heading out.

Rule #8 – Shop around (and avoid the “hip” stores)

Trader Joe’s and Whole Foods might be great places to find unique and healthy foods, but they can also be a lot more expensive than other smaller, less “hip” stores. Take a bit of time at the beginning of the year to explore the neighborhood around you to discover other alternatives. Sometimes ethnic grocery stores will have cheaper prices on produce.

When I went to school there was an Asian grocery story the next city over that had way cheaper prices on produce because they bought the “non-pretty” ones that other stores wouldn’t buy (nothing wrong with the flavor, they just weren’t always perfectly round or such). Another great place to go shopping is at local farmers’ markets.

Rule #9 – Make it fun

I think the most important part of any healthy diet is making it fun. If preparing, cooking and eating healthy meals becomes a chore you are far less likely to continue wanting to do it. How you make your healthy eating fun is completely up to you – make it a challenge, post pictures of your successes on facebook/instagram, or maybe even start your own blog!

These are just a few ideas on how I managed to keep my grocery bill under control and yet still enjoy eating healthy meals. Do you have any other rules that you follow(ed)? Let me know in the comments below!

bad breath

Keep Your Breath Smelling Great And Stop Scaring Away Strangers

Nobody wants to be stuck beside someone who smells bad. It’s such a horrible situation because you don’t want to hurt their feelings, but when you are left standing or sitting next to them it can feel like torture. The smell drives straight up your nose and it’s almost impossible to not think about. That’s usually why people end up being avoided and it might not be their fault. Maybe they shower every day and always wear clean clothes. How can they still smell bad?

Some people are unfortunate enough to suffer from halitosis. The have a lot more bad smells coming from their mouth than the average person. It’s fine if you have a little bad breathe when you first get out of bed, but if that smell is sticking with you the entire day then something has to change. It will make you nervous when you get too close to someone because you have no idea if they’re dying inside because of you. If you think your mouth could do with a new lease of life then here’s 6 tips to make it happen.

Most of the horrible smells in your mouth with come from all the nasty bacteria on your tongue. That means every morning you should be scraping the tongue and getting rid of all that crap. It will take you 2 minutes and save you an unbelievable amount of embarrassment. This is one area that people skip over when they sort their mouth out in the morning. Don’t let it be you.

Check this: Good Health Care Tips During Pregnancy

Everybody was always talking about the Atkins Diet and how it was going to save the country from an obesity epidemic. No-carb diets won’t stop you from having bad breathe unfortunately. When you stop eating carbs your body releases ketones, disgusting chemicals that come directly out of your mouth. That will make you think twice before you ever refuse the bread again.

When you go in the shower you wash the dirt off, right? It’s the same when you drink water throughout the day. All the horrible smells will be washed out of your mouth. Staying hydrated is important for your health, but also for other peoples comfort. Fill a huge bottle up with water before you leave home in the morning and finish it before you come home.

This one is pretty cool. Eat hard vegetables. That’s it. When you hard vegetables it will clean all the bacteria away for you. If you’re not the biggest fan of vegetables it’s OK to use hard fruit. That doesn’t mean the fruit should be unripe, but that the texture should be harder than something like a banana. Don’t think you can get away with eating chocolate as long as you wash it down with a carrot.

It has to be sugarless gum, so don’t run out and buying anything just yet. The idea is to keep chewing gum so your mouth salivates and all the bacteria is washed away. It’s not to hard to make sure you always have a little gum stored away in a pocket somewhere. If you’re lucky it could also stop you from being hungry all the time and it will help you lose weight.

When you’re brushing your teeth it should be more than a 10 second job. Ideally you should be brushing them for at least 2 minutes. Don’t destroy them by moving the toothbrush back and forth as fast as humanly possible. The best way to get rid of plaque is to brush in little circles without applying too much pressure. Then of course you should always use mouthwash and floss.