Archive | December, 2017

How to Remove Raised Moles at Home

Learning how to remove raised moles at home is possible. It is not necessary for you to go to your family doctor and to have them frozen off using liquid nitrogen. This type of procedure usually is very expensive because it’s not covered by a lot of insurance companies since it’s classified as being cosmetic surgery. I will outline a simple technique that you can try at home for getting rid of your moles that are not flat.

This special mole removal technique requires that you tie a piece of string around the part of the mole that is above the normal surface of your skin. I just wanted to warn you beforehand that there could be a little bit of pain involved with this method since the nerves in the mole are quite close to the surface of the mole.

You may have read already that some people have tried just tying a piece of hair around the base of their mole in hopes of cutting off the blood supply to the mole which will kill it off. I personally prefer to use a piece of dental floss to do so since it is much stronger in its more likely to be more sterilized than a dirty piece of hair from someone’s head.

Make sure that you clean the surface of your mole thoroughly before you try this method out. I will outline the story of how someone was able to tie off and to kill their mole.

This woman had a mole that was lumpy and itchy that was underneath her arm and she absolutely hated it. She was afraid to go to her doctor to have it chopped off so she decided to try out a home remedy on her own which consisted of tying a piece of dental floss around the surface of her mole. Some people state that this type of method could cause scarring but the scar is usually very tiny if you perform this procedure properly. If you have a mole that is underneath your arm and it is bothering you because it rubs against your clothing, you are a good candidate for this method.

Of course you should have your mole examined by a family doctor to ensure that it is not cancerous before you start to play around with it.

Now what this woman does did was to tie off her mole using the slip knot and then putting another knot on top of it using a piece of dental floss. The dental floss was actually cutting into her skin that was underneath the mole. She did feel a little bit of pain but it was bearable. It started to fill up with blood and it was necessary to place a bandage on top of the mole to protect it from getting infected. After a few days or so, the mole fell off and all was well.

As it mentioned above, it’s always advisable to get a troublesome mole checked by medical expert before you attempt any home remedy. Good luck with your goal to remove your moles and remember that if you are patient with home remedies, they may work well for you.

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Tips for Using Mineral Oil in the Treatment of Hemorrhoids

Talking about Hemorrhoids is not one of the most pleasant topic to discuss even with your best friend or even your doctor as it is an embarrassing subject and this is why many people who suffer from them hemorrhoid tend to avoid talking about them. However, having Hemorrhoids is very common and almost half of the American population will have suffered from them by the age of 50, though approx ten million Americans are suffering from painful hemorrhoids right now only 5% are seeking medical attention.

Having a hemorrhoid is not a fatal condition, but with lack of information, it may become dangerous, and it is important to identify the causes of Hemorrhoids to avoid them becoming worse and even to prevent it from becoming pathological, one must also be informed of the kinds of hemorrhoids and their recommended treatment.

Most Hemorrhoids will actually heal up on their own, which is good to know. Unless you continue to strain when defecating or have chronic constipation or diarrhea, which causes it to flare up, most hemorrhoids heal naturally with out any interventions.

You know when you have hemorrhoids when you find it difficult to even have a bowel movement. You will experience pain, itching, swelling and often bleeding because of your hemorrhoids. If any such symptoms occur to you, it is wise to first consult your doctor.

Your doctor may advise lifestyle changes and the use of a hemorrhoid treatment cream to treat your condition. However, in the world of hemorrhoid sufferers, the word ‘cure’ actually means that your particular hemorrhoid will shrink and so stop giving you the discomfort of the associated problems.

So is it possible for you to completely cure your hemorrhoid problem? Well, unfortunately the simple answer is “no.” The truth is that no matter what a treatment program claims it can do, the problem veins will remain in your anal walls. So although there is no way to permanently “cure” the problem, there are a number of treatments that help not only in minimizing your risk of hemorrhoid but can also help at shrinking the size and reducing the pain and irritation that is associated with hemorrhoids. We must then look at methods that ensure the veins in your anal walls stay stress-free as reducing this is a key way to keeping these veins from struggling and swelling to prevent hemorrhoids.

What sufferers really need are tips on how to avoid getting hemorrhoids in the first place and tips to reduce the suffering they inflict without resorting to surgery or expensive ointments, preferably using a natural remedy.

Tip 1. Check your Diet and lifestyle first:

A little knowledge of the main causes of hemorrhoids may help to prevent hemorrhoid in becoming pathological. They are most frequently due to an unbalanced diet and straining during excretion in the anal part. These two main causes are connected, because when you eat the wrong foods, it will lead to poor bowel movements which will often lead to constipation and straining in the toilet.

The Western diet makes many people much more liable to hemorrhoids, this is largely because the western diet has become full of processed contents lacking in fiber content, and consumption of processed foods has increased still further with the sheer numbers and variety of fast food outlets.

Tip 2 The Use of a Protectant.

Protectants such as Mineral Oil (Balneol) are used to prevent irritation, itching, pain and burning of the perianal area by forming a physical barrier on the skin. Some of the main protectants used are:

  • Aluminum hydroxide gel
  • Cocoa butter
  • Glycerin
  • Kaolin
  • Lanolin
  • Mineral oil (Balneol)
  • White petrolatum
  • Starch
  • Zinc oxide or calamine (which contains zinc oxide) in concentrations of up to 25%
  • Cod liver oil or shark liver oil if the amount of vitamin A is 10,000 USP units/day.

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Jack LaLanne’s Diet and Exercise Routine

Francois Henri LaLanne’s (1914-2011) famous diet and exercise routine paved the way for him to become an American health icon. He opened the first public gym in Oakland, Ca and is best known for his TV show on fitness. But, he started out as a junk food addict as a kid until he was embarrassed by a failure to pass a routine physical exam in school. This upset and motivated him to attend health lectures that re-directed his life.

WORKOUT: LaLanne’s workout routine began with a series of stretches in bed as soon as he woke around 5am. He then went to one of his weight rooms, one had free weights and the other had weight-lifting machines. He worked the lower body one day and the upper body the next and the entire routine was changed every 30 days. After 90 minutes of weight lifting, he went to the pool for swimming and water exercises for another 30 minutes.

DIET: He ate only two meals a day. The first meal was at 11am after the workout and the second around 7pm usually at a cafe with his wife. His breakfast consisted of fruit, oatmeal, broth, and four egg whites.

His restaurant dinners began with a salad of 10 raw vegetables and four hard boiled egg whites. Fish was consumed almost every night and roasted turkey occasionally. He ate no other types of meat and did not snack between meals. His juicer became popular because Jack just couldn’t eat that many raw vegetables. He found juicing made it easier to consumer the large amount of veggies he wanted.

VITAMINS: In addition to a disciplined diet, Jack took 40 to 50 vitamins and minerals on a daily basis. It’s too long of a list to print here, but can be found on his website. However, he never relied on supplements to replace any foods, he just view it as an “insurance policy.”

ALCOHOL: Being a Frenchman himself, he believed in drinking wine because he noticed that the French tend to live longer in their wine culture. He allowed himself this pleasure apart from his discipline and was even know to get drunk at times.

He published his last book when 95 years old, Live Young Forever that influenced me to change my breakfast to oatmeal and raisins-his favorite. He passed away a little more than a year later at 96 years old from pneumonia.

CONCLUSION: There are areas of contention in his routine. It’s true that Jack placed weights ahead of aerobic exercise. In his diet, he derived most protein from egg whites and fish rather than more diverse sources. His heavy vitamin consumption may have not helped much as absorption rates were lower then. And he probably drank a bit too much at times. But, it’s his long term devotion to a healthy diet and challenging exercise that set him apart.

Allen, R. 4-8-15 Jack LaLanne Workout Retrieved from

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Cat Health and Fleas – What Harm Can Fleas Do to Your Cat?

With the responsibility of keeping a cat, comes the added task of ensuring that they are flea free. Fleas is a problem that all cat owners would have to deal with at one time or another. Ask any cat owners and I’m sure you would get a same answer from all of them and that is, getting rid of fleas on cats is not an easy task. It requires an enormous amount of effort and time to eradicate these pesky little creatures once they come into contact with your cat. What’s worse is that not only are fleas a nuisance, they are also the cause of many health problems that we see in cats.

The most common cat fleas health hazards that we see is flea allergic dermatitis or what’s commonly known as FAD. This is a skin disorder caused by an allergic reaction to an allergen found in the saliva of fleas. When fleas bite on the cat for a blood meal, it secrets saliva. The allergen in the fleas’ saliva will result in pruritus (intense itch) causing the cat to scratch and lick itself excessively. This in turn lead to hair loss and raw and inflamed skin due to the constant non-stop scratching and licking. Affected cat will feel miserable and their appetite will tend to be affected leading to weight loss.

Tapeworms infestation is another health concern brought about by fleas. Cats groom themselves by licking their hair coat. While doing so, they may ingest a flea carrying tapeworms larva and the cat get infected as a result. You can easily tell if your cat is having tapeworms by checking its anus. Chances are that you would be able to detect the presence of what look like rice grain segments of the tapeworms. Though tapeworms would not cause any major health issue in cats, their presence in the guts of cats may hinder the proper absorption of nutrients resulting in malnutrition and weight loss. This is especially so when a cat is heavily infested with tapeworms.

Fleas may also cause anemia in cats. They feed on the blood of cats. Though one flea will only feed on a minute quantity each time, the combined quantity by hundreds of fleas living off the poor cat can be considerable especially in young and immature kittens.

Feline Anemia Infection or FIA is another parasitic infection caused by fleas. Fleas are carriers of the blood parasite call Haemobartonella felis that can cause rupturing of red blood cells in cats. This again may cause anemia in cats resulting in death if severe and not treated.

The only way you can protect your cats from these dreadful diseases is to have a proper flea control for cats. How To Treat Cat Fleas will show you how you can eradicate these pesky creatures before any harm caused. Get to know the right products to use and how to use them to keep your cat flea free.

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Hypnotizability – Do You Have It?

Hypnotizability is the ability to experience hypnotic trance, usually via self-hypnosis or under the instruction of another person, such as a hypnotherapist. People vary in their ability to go into trance at will and on purpose. As a human trait, hypnotizability seems to be “normally” distributed throughout the population. In other words, statistically, the distribution of hypnotizability in the general population follows the bell-shaped curve. This means that a small percentage of people, about 10%, are highly hypnotizable and access trance quite easily. They seem to have a natural, inborn ability to go into trance. At the other end of the continuum, there is a small percentage of people for whom accessing trance (at least on purpose or at someone’s instruction) is difficult. The rest of the population, about 80%, are in the middle of the continuum of hypnotizability—they are low average, average and high average. In this sense, hypnotizability varies from person to person, just as other naturally-occurring traits, such as intelligence or height.

Certain psychological, social, and physiological factors correlate with hypnotizability, and may actually contribute to hypnotizability. When a hypnotherapist conducts formal or informal “tests of hypnotizability” he or she is asking the client to perform some simple exercises designed to elicit one or more of the factors that correspond to hypnotizability. According to Dr. Steven Gurgevich in his Self-Hypnosis Home Study Course (Sounds True, 2006) there are many common indicators of hypnotizability. These factors, or indicators, of hypnotizability are discussed below in the following paragraphs.

Ability to Follow Instructions

Some people follow instructions willingly when they believe it is in their interests to do so–and are very compliant with a hypnotherapist’s instructions. These people will have go into trance more easily than other who do not like being told what to do and will often have a compelling drive to disobey or ignore instructions, just to maintain their own sense of self-direction and independent thinking. People in the latter category (independent) can be hypnotized, as long as the hypnotherapist does not use an authoritarian approach.

The authoritarian approach usually will not work well with independent thinkers. To have success with independent thinkers, the hypnotherapist must reinforce the client’s own decision-making capabilities throughout the hypnosis process, and allow the client to consider options on how to best use and respond to the hypnotic process.

Capacity for Daydreaming and Deep Concentration

If you easily slip into daydreaming, and you get easily absorbed in movies, books, and video games, then you probably have a good level of hypnotizability. If you are distractible and find it hard to sit still for even a few minutes, you will probably have less hypnotizability.


If you have a good ability to visualize and imagine new possibilities, then you are a good hypnotic candidate. The success of hypnosis often relies on your ability to imagine carrying out new behaviors. If you are lacking in imagination, your hypnotizability may be less than optimal.

The Eye-Roll Phenomenon

In the 1960’s Dr. Herbert Speigel conducted studies that showed a strong correlation between the ability to tilt one’s eyes up toward the forehead, and hypnotizability. The more white area one can show on the underside of the raised eyeball, the higher the hypnotizability. No one is sure why this correlation exists.

Interest in How the Mind Works

People with an interest in the mind and how it works usually become adept with hypnotic trance. People with an interest in the mind are those who often seek self-improvement by attending seminars, reading self-help books, listening to self-improvement CDs and DVDs, and spending time in activities such as meditation, journaling, yoga, relaxation, and hypnosis. People who have little interest in the mind will usually not even consider hypnosis as a viable option for solving a personal problem or for self-improvement.

An Open Mind

People usually succeed with hypnosis when they maintain an open mind about the process. They are curious and willing to explore what hypnosis is and how to use it. They maintain a positive expectation that hypnosis will be a pleasant, perhaps beneficial experience. People who are dead set against hypnosis or who want to prove that hypnosis doesn’t work or won’t work for them will usually not succeed with hypnosis.

Ability to Think Non-analytically

A person who thinks only in a logical, analytical manner will not have high hypnotizability. People with high hypnotizability can easily shift between analytical thinking and intuitive, creative, imaginative thinking.


It is a common misconception that hypnotizability is usually linked to mental weakness or gullibility. Actually, the opposite is true. Those with high intelligence are often very good candidates for hypnosis.

A Word about Control Issues

Some beginners who don’t know much about hypnosis are reluctant to pursue hypnosis, and difficult to hypnotize, because they worry that hypnosis will cause them to give up self-control. Nothing could be further from the truth. Hypnosis actually helps people acquire more control over their thinking, actions, and emotions. In fact, many people seek hypnosis because they are habitually engaging in some behavior that is out of control (smoking, overeating, gambling, etc.). A person with control issues will do best in hypnosis with a thorough understanding of the process in advance.

Paper and Pencil Tests

There are some paper and pencil tests of hypnotizability, but not all are well-documented for predictability and msny have not been subjected to rigorous scientific analysis as to what they actually measure. The tests that are well-documented are usually used in scientific studies in which hypnotizability is a variable. Hypnotherapists rarely use these tests in actual practice because:

1) The tests are time consuming and expensive.

2) Most people are hypnotizable under the right circumstances, regardless of what the tests might show.

3) Hypnotizability also depends on one’s own expectations. If you think you are hypnotizable, your chances of going into trance are improved. If a test says you have low hypnotizability, it may lower your expectations and your low expectations may actually reduce your ability to go into trance.

Other Factors that influence the Success of Hypnosis

There are other factors that influence the success of hypnosis. Rapport with the person conducting hypnosis is one. Even if you want to be hypnotized, if the hypnotist or hypnotherapist working with you doesn’t seem completely trustworthy, or sincere, or skilled in working with you, you may encounter difficulty accessing trance. If you don’t feel comfortable with the individual conducting hypnosis with you, some part of your mind will be on guard.

Motivation is a very important factor in hypnosis. Motivation is highest when the individual sees benefit to accomplishing the goal, is willing to engage in the processes and steps that lead to the accomplishment, is totally congruent about wanting the accomplishment, and believes in his or her own capability to accomplish the goal. The most hypnotizable people are those who sincerely want to be hypnotized, expect hypnosis to work, and who want real results from hypnosis. A person who is not motivated to make a change will not be easily persuaded to do so with hypnosis.

If you feel half-way motivated to make a change, but still have some concerns or conflicts, it may be necessary for you to do extra work with your hypnotherapist to get satisfying or lasting results with hypnosis. Your conflicts may be due to:

o Competing goals: You can have result A or result B but not both.

o Competing values: The goal is linked to a significant personal value or belief, but having it also violates another significant personal value or belief.

o Wanting the goal, but not the work or steps required to achieve it.

o Wanting the goal, but not the attendant problems and/or responsibilities that might come with the accomplishment.

o Wanting the goal, but not knowing how to accomplish it.

o Wanting the goal, but feeling blocked by fears, inhibitions, and limiting beliefs rooted in past experiences.

To complicate matters, the exact source of the conflict often resides in the subconscious and is not available for cognitive, conscious analysis. In this case, the conflicted individual has to contend with dread, procrastination, or self-sabotage, without actually getting at the heart of the matter.

Reaching resolution on one’s own is tough. A psychotherapist who is also a hypnotherapist can use a variety of hypnotic processes to help you identify the type of conflict you may be encountering and can assist you to work through it, reach resolution, come to terms with it, and put it behind you.

What to do if You Think you have Low Hypnotizability

Surprisingly, belief in one’s own hypnotizability does not seem to be a significant factor in hypnotizability. I’ve had several clients who came to my practice doubting, for one reason or another, that they could be hypnotized. Yet, once I explained the process to them, and worked with them, they easily accessed trance. I’ve also had a few clients who were told by other hypnotherapists that they were not hypnotizable, or who found they could not access trance with previous hypnotherapists. Many of these clients have also accessed trance, under my guidance and instruction. Most people can access trance once they understand the hypnotic process, and they truly have motivation to be hypnotized.

If you think you have little hypnotizability or believe you could be a poor candidate for hypnosis, don’t give up. Find and work with a skilled hypnotherapist with whom you feel comfortable. Sometimes people with low hypnotizability require a few sessions of practice before they can access trance. A skilled hypnotherapist will experiment with different approaches and inductions to find the methods that work best for each client.

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There Is No Wrong Way To Meditate: Breathing Meditation

I never knew if I was meditating correctly. It’s hard to jump into something you’ve never done before, and when asking for guidance only finding ‘enlightened’ answers. I would ask if I’m doing it right, and all I would get is that there is no wrong way of doing it. You see, I needed confirmation along the way, that I was on the right path. What’s the point of picking up a habit, to realize when it’s set, that it’s the wrong one?

Well with meditation it’s somewhat true. There really is no “right” way of meditating, but there are certain techniques that can be followed. You will find that you enjoy one particular meditation style over another, and after you try a couple you will realize that there really is an underlying pattern; you really do end up clearing your mind.

So how does it work?

Well even though there are many ways to meditate, I will share with you my favorite one! I have first hand knowledge, and though I practice different forms of meditation at different times, I prefer this method. Now it would help if you were to think of mediation like you would of a workout. Is there only one way of doing cardio? Of course not! But there are proper ways to run, or to swim or to do jumping jacks, to ensure maximum efficiency. Is there only one way of losing weight or gaining muscle? Of course not, but there are rules to diets, and there are proper ways of breathing as you lift weights. With that let’s move on to:

Breathing Meditation

I place this one first because it is perhaps my favorite. I was fortunate to try Vipassana Meditation where I learned to sit still and, you guessed it, breathe! Begin by sitting in a dark room, preferably early in the morning, or late at night, when few outside noises would disturb you. Your objective is to pay attention to the sensations at the tip of your nose as you breathe in, and breathe out. You need to stay away from distractions, because, especially when you’re starting out, your mind will look for every opportunity to skip to something else. We live in a society where we expect our senses to be bombarded with stimulants, and your mind is ready to move quickly from one thought, or idea to another. Meditation fights that. You probably don’t pay attention to your thoughts as you go about your daily routines, but when you close your eyes, sit in a comfortable position and focus on the sensation of your breath at the tip of your nose, that’s when you notice how hectic your thoughts really are.

Now don’t worry if you have a lot of questions about the technique. It’s very simple, just pay attention to your breath. Even if you are doing it wrong (which you can’t) you will still be meditating. Meditation is focusing on something simple. That in turn places you in the now, and calms your mind, but it’s possible that until you experience it, you will be unable to relate. Still, I will share with you my experience, and you can give it a try.

My first time

Well let’s begin with me sitting in a room full of people that have been meditating in this way for years. I however listened to the instructions, closed my eyes, and started breathing in this meditative way for the very first time in my life. Since the technique seemed so simple, I felt that I needed to know if I was doing it right. I was able to follow along with the sensations as I breathed in and out, and then in again, and all of a sudden my mind was questioning the technique. I would again breath in and out twice or at most three times, and then I would imagine telling my friends about the mediation.

In fact, I probably spend more time thinking about anything other than my breathing, during my first meditative session. It’s natural though. That’s just the working of a busy mind. I learned to catch myself each time my mind would trail off, and bring it back to observe the sensations at the tip of my nose. I would go for longer stretches at a time, now maintaining my focus as I inhaled 6 times, then longer, and longer still. This process was long. I tried not to move and was uncomfortable. I couldn’t keep my mind focused so I grew frustrated with my seeming onset of ADD, but eventually I improved.

For me meditation is just a repetitive task, and a successful technique is one whose effects I feel upon completion. My mind did feel clearer and I was more relaxed, every time I finished meditating.

Good luck and I hope you really enjoy your meditative experience.

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Kerastase Nutritive Bain Oleo-Relax Smoothing Shampoo

Kérastase Nutritive Bain Oleo-Relax Smoothing Shampoo perfectly cleanses the hair and detangles into shiny and soft hair. The shampoo contains Kerastase Nutritive and shore oil results into the development of the smooth hair cuticle. By using this shampoo, it becomes easier to supple, soft and leave hairs detangled. Hairs become healthy and shiny by making use of this shampoo. it makes it easier to style the hair according to their need and requirement.

Certain directions need to follow before making use of this shampoo, which includes use of wet hair, lather, and rinsing of hair thoroughly. The main of the Kérastase Nutritive Bain Oleo-Relax Smoothing Shampoo is to maximize the effectiveness of shampoo because of the powerful and constructive formula used in the making of the shampoo to give a new life to the hair

Kérastase Nutritive Bain Oleo-Relax Smoothing Shampoo produces spectacular types of stage filling styles that is the perfect combination of the sensual softness and full on volume. Online it becomes simple to buy the product and get full knowledge about how to make use the Kérastase Nutritive Bain Oleo-Relax Smoothing Shampoo and when under what conditions. It never prickles the pocket of the person and available easily in online stores with a demonstration so that it becomes easier to make decision.

The shampoo fulfills perfectly the function hair moisturizing, straightening and nourishing. To supple, soften and tangles the massive thick hair is the main aim of this shampoo. One can easily adjust the massive thick hair according to their face by using this shampoo. It becomes easier to style the hair according to their need and requirement. Certain directions need to follow before making use of this shampoo, which includes use of wet hair, lather, and rinsing of hair thoroughly.

Rich treatment offers by the Kérastase Nutritive Bain Oleo-Relax Smoothing Shampoo that leaves the hair fiber rejuvenated and replenished. It is a technically advanced form of shampoo, which makes the hair beautiful and shiny. Online there are Kérastase Nutritive Bain Oleo-Relax Smoothing Shampoo stores are available that offer different types of shampoos according to the texture of hair at an affordable cost just with a click of mouse. It makes the hair stronger, manageable and softer. The shampoo easily returns the warm blonde tones of hair and makes beautiful and stronger in such a manner that it adores the personality of a woman who make use of this shampoo. It helps in the increasing of tonal integrity and longevity in hair

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Ginseng is Good For You, But Do Not Overuse

Ginseng is a perennial herb that starts flowering in its fourth year. It grows in the United States, Canada, & the mountainous forests of eastern Asia. The translucent, yellowish brown roots are harvested when plants reach between 3 & 6 years of age. This herb has been used in the Orient for 5000 years as a tonic. According to traditional Chinese medicine’s philosophy of opposites, American ginseng is a cool or yin tonic used to treat hot symptoms such as stress, insomnia, palpitations, & headache.

In parallel, Asian ginseng is hot or yang & is used to treat cold diseases. In the Orient, ginseng is considered a cure all. This stems from the Doctrine of Signatures, because the root is said to resemble a man’s appearance & is therefore useful to treat all of man’s ailments. Throughout history, the root has been used as a treatment for asthenia, atherosclerosis, blood & bleeding disorders, colitis, & relief of symptoms associated with aging, cancer, & senility. Ginseng is also widely believed to be an aphrodisiac.

Ginseng is classified as an ‘adaptogen’, helping the body to adapt to stress, improving stamina & concentration & providing a normalizing & restorative effect. It is also widely promoted as an aphrodisiac. The Korean root is highly prized & the most expensive. Long term use of ginseng can lead to symptoms similar to those of corticosteroid poisoning, including hypertension, nervousness & sleeplessness in some subjects, yet hypotension & tranquillizing effects in others. The benefits of ginseng treatment are by no means confirmed at the pharmacological level.

One promising example of cancer preventive effects that are not specific to any organ is Panax ginseng, an herb with a long medicinal history. The genus name of ginseng, Panax, is derived from the Greek pan (all) akos (cure), meaning cure-all. No single herb can be considered a panacea, but ginseng comes close to it. Ginseng is a tonic herb that helps to improve overall health & restore the body to balance, & helps the body to heal by itself. Its protective influence against cancer has been shown by extensive preclinical & epidemiological studies.

Ginseng is a very slow growing perennial herb, reaching about 2 ft in height. The older the root, the greater is the concentration of ginsenosides, the active chemical compounds; thus the ginseng becomes more potent with time. More than 28 ginsenosides have been extracted from ginseng, & might be associated with a wide range of therapeutic actions in the central nervous system, cardiovascular, endocrine systems. Indeed, ginseng promotes immune function, metabolism, possesses antistress & anti-aging activities. Several ginsenosides were proven to be nonorgan-specific tumor suppressors & to improve learning & memory in patients with Alzheimer’s disease.

Consumer Reports revealed that the amount of ginsenosides in Ginsana®, the ginseng market leader in the United States, is well standardized. The manufacturer claims that each Ginsana capsule contains 100 mg of standardized, concentrated ginseng. A study of the Swedish Ginsana product revealed consistency in ginsenoside content between batches. Ginsana is available in the United States in soft gel capsules & chewy squares. The capsules are green because chlorophyll is added. Other forms of ginseng are most commonly available in capsule or tablet form & are usually brown. Dosage strengths normally range between 50 mg & 300 mg of Panax ginseng extract per capsule or tablet. Also, several combination products are available. For example, Ginkogin® is a combination of Panax ginseng, Ginkgo biloba, & garlic. There are other types of ginseng on the market including Siberian, Brazilian, & Indian ginseng. These are not of the genus Panax & do not contain ginsenosides.

However, two studies have also suggested that administration of ginseng and ginkgo biloba has no effect on cognition or mood. Hartley and colleagues evaluated the effects of a 6 or 12 week course of a ginkgo & ginseng combination product (Gincosan®) on the mood and cognition of postmenopausal women. Subjects were administered a battery of mood, somatic anxiety, sleepiness, and menopausal symptom tests.

No improvement in memory performance evaluated by eight separate tests was noted in either the group receiving ginseng or the group receiving ginkgo biloba. Thus, it appears that conflicting results still exist as to the ability of ginseng to improve memory and cognition; however, even in those studies demonstrating a positive effect, the enhancement was generally small in magnitude.

If ginseng are being over consume or overused symptoms of toxicity such as hypertension, shortness of breath, dizziness, inability to concentrate, a loud palpable fourth heart sound, thrusting apical pulse, and hypertensive changes on examination were reported in a 39-year-old man who had taken various ginseng products for 3 years. His blood pressure measured 140/100 mmHg on three occasions over 6 weeks, and when referred for management of his hypertension it was 154/106 mmHg. He was advised to discontinue the ginseng products and 3-month later, his symptoms had resolved.

In addition, A 72-year-old woman experienced vaginal bleeding after taking 200 mg daily of a Swiss-Austrian geriatric formulation of ginseng (Geriatric Pharmaton, Bernardgrass, Austria) for an unspecified time. In a similar case, a 62-year-old woman had undergone a total hysterectomy 14 years previously and had been taking Rumanian ginseng alternating with Gerovital® every 2 weeks for 1 year. The patient derived a marked estrogenic effect from the product based on microscopy of vaginal smears as well as the gross appearance of the vaginal and cervical epithelium.

So the bottom line is ginseng comes pretty close as one of the best natural remedy that promotes various healthy well being. It is a fantastic option for longevity but just be aware that too much of a good thing might not give you desirable result. Use ginseng in moderation & you will enjoy the great benefit of this ancient perennial herb.

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Top 5 Cycling Workouts

While any riding will help there are some workouts that are more effective than others. Some rides are to get your ready to train. Others are to help you recover. But there are certain key workouts that require a lot of effort and payoff with big improvements. Spring is just around the corner so here are the top 5 workouts that will improve your speed, endurance and help burn the winter pudge by spiking up your metabolism.

Warning: As with any exercise program, check with your doctor to make sure it is safe for you to do intense exercise.

Velmax Intervals

These are power based intervals I created based on research on increasing VO2 max and thresold power. To do these properly you will need a power meter and have tested your functional threshold power. These are among the hardest intervals I have ever done so if you have less than a year of training under belt or are coming off a layoff, don’t do these as you will probably throw up if done correctly.

The performance gains from these are quite rapid so the prescribed intensity is for the first time you do these intervals. Usually each workout you will increase either the number of intervals or wattage you do them at after the first workout.

Warmup 15-20 minutes

Velmax intervals

30 seconds at 135% of FT power / 30 seconds easy Repeat until you can’t sustain the wattage.

As wattage fluctuates I would usually set a target and when you can’t sustain 10-20 watts below that level the workout is over.

For example, if your threshold is 300 watts then your Velmax target for your first workout is 405 watts. It’s okay to go above but don’t drop below 400. When you can’t keep it above 395 watts, the workout is over and cool down. The first time you do these it is common to only get 15-20 repeats. Keep the same wattage target until you can get over 30 repeats. When you can up your wattage for the next workout by 10-15 watts.

Athletes I work with have gone from averaging 400 watts for 18 intervals to 450 watts for 31 intervals in just 3 weeks. This translates into increased higher sustainable power, higher sustainable heartrates and better recovery ability from hard efforts.

The reason they work so well is that the 30 second work period really drives the heartrate up but the 30 second recovery isn’t enough for your heartrate to come down much. With each interval your heartrate and oxygen usage keeps going up until you hit your Vo2 max. The recovery time is enough for your legs to clear a bit allowing your to do more work than you could if it was continuous. This allows you to accumulate a lot of time at your maximum oxygen capacity eliciting a rapid improvement in your cardiovascular system. While very effective, I once again to not try these if you aren’t used to intensive training.

Tabata intervals

Tabata intervals are named after the doctor who did the research into the effectiveness of short high intensity intervals versus longer, moderate exercise. Tabata describes the interval protocol. 20 seconds work/ 10 seconds rest repeated 8-10 times. Dr. Tabata’s research showed these intervals to be the most effective for eliciting improvement in both the aerobic and anaerobic system.

The key is the maximal efforts with shorter recovery periods. Incomplete recovery leads to an increase in oxygen debt leading to and improved ability to process oxygen. In a six week study these intervals done 5 days per week increased VO2 Max by 13 percent, aerobic capacity by 14 percent and anaerobic capacity by 28 percent. This is with only 20 minutes of exercise a day including warmup and cool down.

20 seconds hard / 10 easy spinning X 10 repeats = 5 minutes of hell

Then ride easy for 5 minutes and do it again.

Gauge you effort level based on your current fitness level. If you are new to cycling or just getting back into go about 80% instead of all out. If you have been training regularly give each 20 second interval a 100% effort. Don’t try to pace yourself, just attack each interval like its the last in the set.

If you are using a power meter you want to target 150% of your functional threshold power for the 20 second hard efforts. When you start do just one set of intervals but as your fitness increases you should increase the number of sets you do.

4 X 4 intervals

Norweigian researchers Hoff & Helgerud have found you can get better increases in cardiac output from frequent high intensity exercise than longer but less intense training. The basis of Hoff & Helgerud’s endurance training theory is the 4×4 interval. This means 4 intervals of 4 minutes each, at 85-95% of HR max (for top endurance athletes between 90-95% of HR max), with low-intensity breaks of 3-4 minutes. This is training which is meant to give the biggest increases in VO2max âEUR” which according to Hoff & Helgerud is the deciding factor for endurance (something I only partly agree on but anyway).

The theory is based on training the heart at maximal Stroke Volumes to expose it to maximal shear stress – conditions which are only reached at the highest heart rates. Why 4 minutes? Apparently it takes over 2 minutes for the heart to reach maximal stroke volume under these conditions, so you need to keep working for a longer period of time in order to get maximal training effect here. They have found that intervals that last longer than 4 minutes usually mean a drop in intensity and are therefore less effective.

The researchers had the athletes doing multiple days in a row of just 4×4 intervals (up to 18 sessions in 14 days) with 2-4 weeks of lower volume training to facilitate recovery, while still maintaining the gains without as much work needed. On average subjects saw a.5% improvement per workout.

The experiments have led to large increases in VO2max, up to 10% increase in the course of the experiment for already highly-trained athletes. If you are training with a power meter or heartrate monitor do the intervals as follows: Warmup 15-20 minutes. 4 min at 120% of your threshold power at high cadence 100-110rpm or build to your maximum heartrate from the fitness test.

– Recover for 4 minutes

– Repeat for a total of 4-6 times.

– Cooldown for 10-15 minutes

Muscular endurance intervals

This workout is good for increasing force development. Putting out a lot of power is the combination of pedal cadence and gear selection. Aerobic conditioning and pedaling drills will let you spin, and this workout will help you be able to do it in a bigger gear. This workout is great because it works the cardiovascular system and really works the legs. In time your legs won’t get as tired from sustained hard efforts.

While doing the low rpm intervals focus on being smooth and relax your upper body. If you have knee problems switch to higher cadences until your knees don’t hurt.

Do this workout twice a week with at least two days between workout as your legs will take longer to recover from this workout than higher candence aerobic riding.

Warmup 15 minutes building up top end of your aerobic range (90% of your average heartrate from your fit test) Cadence 90-100 rpm.

Work set 5 X 10 second stomps with 3 minutes recovery between efforts (choose a hard gear, slow to walking pace and then stomp on the pedals trying to accelerate as hard as you can for the 10 seconds). 5 minutes easy riding after the stomps followed by 10-30 minutes at 70 rpms at the top end of your aerobic zone. (If you are using a power meter this will be 85-90% of your Functional Thresold wattage). Cooldown 10 minutes easy spin to clear the legs and gradually bring down the heart rate.

Threshold intervals

Your Functional Threshold (FT) for practical cycling purposes is the maximum heart rate or power you can sustain for about an hour. The higher your threshold power the faster you can go for a sustained period without having your legs blow up on you. Very simply, the way to raise your anaerobic threshold is to ride at your threshold heart rate or power for progressively longer periods. These are hard but effective. If you have done the fitness test you will have calculated your anaerobic threshold heart rate and/ or power if you have a trainer or on-bike meter that measures wattage.

Start with 2 X 10 minutes at your threshold heart rate with 5 minutes recovery between intervals.

Each week increase the amount of time of the intervals by 2 minutes until you are up to 20 minutes each.

To increase from there look to add a third interval or multiple days of threshold intervals in a row. This can be very taxing but when you recover from the workouts you will be stronger.

Mixing it up

While you will get your biggest improvements in fitness from high intensity workouts there is still a need to longer and easier rides. While you can build great endurance performance with the workouts listed above, if the events you do are long (ie. over 2 hours), you need to get your body used to spending that kind of time on a bike. As well, lower intensity rides are great in promoting physical and mental recovery. Sometimes it’s hard to push yourself hard enough to get the training benefit from intervals because of mental burnout, so mixing up your training is a great way to keep fresh mentally and keep progressing physically.

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Review of SunSplash Tanning and D Lite (No Tan) Systems

If you are like me, a deep tan is quite appealing. However, the sun exposure that is required to achieve that beautiful tan is far from appealing. I will add to that by saying that some exposure to the sun is important to ensure that your body receives the right amount of Vitamin D, and that your Melatonin levels fluctuate appropriately. Apart from spurts of sun exposure, it is not safe for your skin to receive much more than this. If it does, you will face the complication of burning, and even serious problems like skin cancer. Here, I will review a product that I used to achieve a natural looking tan by not having to expose myself to dangerous levels of sun exposure – SunSplash Tanning and D Lite (No Tan) Systems.

It all started when a friend of mine visited a local tanning salon. The results that she achieved were remarkable. Her reasoning for pursuing this method of tanning was that she was too busy to spend hours in the sun in order to get the tan that she had wanted for so many years. She then suggested to me that I participate in tanning bed exposure to achieve the tan I had always dreamed of. You see, I work from home and I educate both of my active boys from home. My husband also worked from home, but we would often find ourselves scraping the barrel for enough time to do all of the things that we had to do on a day to day basis – much less time to visit a tanning salon.

My husband and I worked it out and he stated that he would take care of things if this is what I wanted to do, but to be careful. I was so excited! That is until I took the time to research tanning beds. I quickly learned that this form of tanning provides no health benefits, and over time, it can actually damage your organs and other internal components of the body! Needless to say, I quickly changed my mind on this little experiment and never made it to the tanning salon. My interest was peaked, however, and I decided that I should take the time to determine if there were any other types of safe alternatives to tanning beds. This is when I ran across a website that sold the SunSplash Tanning and D Lite (No Tan) Systems.

Now, with this tanning method, I discovered that it produces nearly the same amount of sunlight that the actual sun produces, which meant that it also helped the body receive a sufficient amount of Vitamin D. Melatonin levels could also be regulated by using this tanning system which includes approximately eight different lights. So, basically, this was much safer than standard tanning beds in that it uses reflective lighting technology to deliver the rays that help tan the skin and provide nutrients to the body! I could not believe it.

Now, after just a couple of months of using the SunSplash Tanning and D Lite (No Tan) Systems, I sport a luxurious tan. In addition to this, I look and feel better all the way around. I highly recommend this system to anyone who desires the same!

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