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Optimum Health Tip
Article: Best Exercises For A Healthy Back.
Recommendations & Sponsors
Natural Beauty recipe
Editor’s Notes & Humor
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Optimum Health Tip:
Young at Heart
Regardless of your age, if you start acting too old, you will actually not benefit yourself at all. Studies have shown that people who act old, feel old, and can actually suffer from problems before their time.
Do not be afraid to be youthful, within reason. The next time you see a man in his seventies running a marathon or a woman keeping up in aerobic class, you can see that by refusing to give into age, they are healthier and live much longer lives.
"People are like stained-glass windows. They sparkle and
shine when the sun is out, but when the darkness sets in, their
true beauty is revealed only if there is a light from within."
- Elizabeth Kübler-Ross
"Perfection is achieved, not when there is nothing left to
add, but when there is nothing left to take away. "
- Antoine de St. Exupery
"You will do foolish things, but do them with enthusiasm."
Best Exercises For A Healthy Back
Back pain plagues millions of US citizens over the course of their lifetime. Back pain can be due to repetitive strain on the back, an acute injury to the back, bony wear and tear on the back or even from simple fatigue.
Some experience back pain because they work in a sitting job and the back is weakened due to lack of exercise.
Many cases of back pain can be avoided by exercising your back in a healthy way that strengthens the muscles and ligaments so that back pain will not be a problem again.
Strengthen The Core
The back is not the only thing that keeps your body upright. Your abdomen, together with your back, represents the “core” of your body. Both parts need to be functioning in order for you to have the ability to stand, stretch, and bend appropriately.
Perhaps one of the best exercises for a healthy back includes abdominal exercises. A weak abdomen puts too much
pressure on the back to take on functions the abdomen needs to participate in.
Abdominal exercises strengthen the overall core and will help you have a strong and healthy back.
What abdominal exercises work best?
Something as simple as sit ups can help strengthen the abdominal muscles so that the core is strengthened.
The exercises can be done in several ways to strengthen the upper, middle and body muscles. For example:
• Sit ups with your legs straight—this strengthens the upper abdominal muscles
• Sit ups with your legs bent—this strengthens the middle abdominal muscles
• Lying down and lifting your feet off the floor—this strengthens the lower abdominal muscles
Try to do these three kinds of sit-ups in different sets of ten at a time and you will have a strong core that will help your back keep your body strong.
As mentioned, you should do sets of ten of each of the three types of
exercises and do about ten sets a day. This involves about three hundred different exercises that may make your abdomen sore for a day or so.
Pilates is another core strengthening form of exercise. Pilates is best learned through a DVD lesson or personalized lessens from a Pilates instructor.
It is a toning type of exercise that strengthens the core, including the abdominal and back muscles. The exercises are easily learned and can be a part of your daily exercise routine.
Simple Back Exercises
You can strengthen the back alone although most exercises that strengthen the back also strengthen the abdominal muscles as well. Either way, you have a healthier back as a result.
One simple back strengthening exercise involves lying prone (on your stomach) and lifting your leg straight up a few inches off the ground. Do one leg at a time.
Ideally, you should do sets of
ten backward leg lifts at a time before switching legs. Do several sets each day to strengthen the back.
Back Exercise Machines
There are machines you can use at the health club that isolate the back muscles. They involve sitting in a chair of sorts that bends backwards when you straighten out your back so you are in a lying position.
Different weights can be added to the machine so that you can gradually increase your muscle strength with heavier and heavier weights. Do ten repetitions at a time and several sets of repetitions as part of an overall muscle strengthening routine.
A healthy back is all about core strength training. It includes not only exercises of the back but exercises of the stomach as well.
Flexibility exercises help your back as well and include things like bending from side to side to loosen the back stiffness and bending forward to touch your toes, which keeps your back from
getting too tight.
Learn more on your health online site here about Back Pain
We also have a free report that you can download when you are there about this subject!
We wish you well in your search for healthy diet solutions and your movement towards better health in all areas.
Contact Us if you would like a free private consultation with us about your health online.
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Colds and Flu Tea
1 oz Blackberry leaves
1 oz Elder flowers
1 oz Linden flowers
1 oz Peppermint leaves
Pour 1 cup boiling water over 2 tbs mixture.
Cover & steep 10 minutes; strain.
Colds and Hoarseness Tea
2 oz Malva flowers
1 ½ oz Mullein flowers
Use 2 tbs of mixture per 1 cup hot water. Steep 10 minutes; strain.
Drink only 2 - 3 cups per day for just a few days.
Just use equal parts of each, or pre-made tea bags...3 bags, 1 of boneset,1 of echinacea, and 1 of peppermint.
The echinacea works as an immune system builder, the boneset is great for congestion, aches and fever (the classic flu symptoms), and the peppermint aids with any stomach complaints due to drainage from the sinuses, and just works as
a great overall "feel-good".
Recommendations & Sponsors:
Our Sponsors and Affiliates are what keep this newsletter and our website self help books, articles and resources free to you, so we appreciate your support when purchasing from our sponsors.
In 2012 I began co-writing a book about the CFS therapies that had worked for me and my clients.
The book fully explains all the most popular and effective therapies and treatments that are most effective in beating chronic fatigue syndrome.
There are many methods and processes that you can try out for yourself to discover the ones that resonate best with your lifestyle and personal philosophies.
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For the Krebs Cycle to function optimally, your body needs a regular supply of essential nutrients and specific factors known as Krebs Cycle intermediates.
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with “Formula #3" in the subject section.
Natural Beauty recipe:
Melt a bar of unscented glycerin soap and add 10 drops cinnamon essential oil (and a drop of red food coloring if you wish) and pour it into a mold.
Stay away from the cinnamon perfume and pot ourri oils though.
They are similar to toxic waste and irritate the skin terribly.
1 lg Block olive or veg soap
25 g Loosely chopped herbs
3 dr Essential oil - thyme, rosemary, horse chestnut
1 tb Oatmeal, finely ground
Grate the soap into basin and add the remaining ingredients.
Heat gently in a bain-marie until it melts and mix well.
Line an egg box with waxed paper and pour the soap into each section
Editor’s Notes & Humor:
Spiritual health, while often the most overlooked aspect of healing, is actually the ultimate goal of holistic medicine, and leads to a heightened awareness of the Divine Spirit referred to by all religions. "It isn't important what name you give it," Dr. Ivker points out.
"What matters is that you come to know and attune yourself to its guidance in all areas of your daily life. Doing so will reduce your feelings of fear, and provide you with a greater capacity for loving yourself and others unconditionally. It will also help you reconnect to your special talents and gifts and use them to fulfill your life's purpose."
In addition to being consciously aware of the role Spirit plays in your life, being spiritually healthy also means being intimately connected to your spouse, partner, family, friends, and community, resulting in social health, as well.
"Spiritual and social health are interconnected, since it is
through our committed relationships that we find the greatest opportunities for spiritual growth and for learning how to receive and impart unconditional love," Dr. Ivker says.
In addition to the observance of spiritual and religious traditions, working with spiritual counselors and support groups are common methods of creating spiritual and social health, as are the opportunities afforded us through our friendships, marriage, intimate relationships, and parenting.
A variety of self-care approaches, including prayer, meditation, gratitude, and spending time within nature, can further deepen your awareness of yourself as a spiritual, socially-connected being, and are increasingly being recommended by conventional and holistic physicians alike.
Prayer is the most common form of spiritual practice performed by most Americans, and the majority of people who pray report a greater sense of well-being than those who don't.
and mind/body medicine expert Herbert Benson, M.D., author of The Relaxation Response, has found that regular prayer or the repetition of spiritual phrases such as "Shalom," or "Hail Mary," triggers relaxation and reduces stress.
There are many effective ways to pray, both for yourself and for others. Many people find great benefit using the prayers from their religious upbringing.
Others make prayer a time of personal conversation with God, stating their need or concern and asking for divine intervention. Others find talking a walk in a place of natural beauty to be a form of prayerful worship.
Simply taking the time to acknowledge all you have to be grateful for and giving thanks can be effective as well. Choose the form of prayer that feels most comfortable for you, then establish a regular routine of repeating your prayers daily.
Feel free to download and share the social media image
below with your friends and family - ENJOY!
Charles Sykes, the author of DUMBING DOWN OUR KIDS, provided for high school and college graduates a list of eleven things they did not learn in school.
In his book, he talks about how the feel good, politically correct teachings created a generation of kids with no concept of reality, and set them up for failure in the real world.
Life is not fair; get used to it.
The world won't care about your self-esteem. The world will expect you to accomplish something BEFORE you feel good about yourself.
You will NOT make 40 thousand dollars a year right out of high school. You won't be a vice president with a car phone, until you earn both.
If you think your teacher is tough, wait till you get a boss. He doesn't have tenure.
Flipping burgers is not beneath your dignity. Your grandparents had a
different word for burger flipping; they called it opportunity.
If you mess up, it's not your parents fault, so don't whine about your mistakes, learn from them.
Before you were born, your parents weren't as boring as they are now. They got that way from paying your bills, cleaning your clothes, and listening to you talk about how cool you are. So, before you save the rain forest from the parasites of your parents generation, try delousing the closet in your own room.
Your school may have done away with winners and losers, but life has not. In some schools they have abolished failing grades; they'll give you as many times as you want to get the right answer. This doesn't bear the slightest resemblance to ANYTHING in real life.
Life is not divided into semesters. You don't get summers off, and Very few employers are interested in helping you find
yourself. Do that on your own time.
Television is NOT real life. In real life people actually have to Leave the coffee shop and go to jobs.
Be nice to nerds. Chances are you'll end up working for one.
If you have any questions or would like to have direct contact to discuss anything related to this page, nutrition products or working with the nutrition industry then please send a note through the Contact Us form on The Health Success Site: Contact Us
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