Posterior Tibial Tendonitis – What It Is and How To Prevent It!

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Today I’m going to be talking about posterior tibial tendonitis. I’ll share with you what it is, the symptoms involved and how you can prevent getting it. In your body you have something known as tendons. Their job is to connect muscles to bones and without them a person would turn into a statue and couldn’t move.

The posterior tibial tendon attaches the calf muscle to the bones in the foot. This supports the foot with walking and it holds up the arch. You might be wondering why this arch in the foot is so important. Without it a person will have a harder time running, as well as it decreases the chance of ankle and knee problems.

Posterior tibial tendonitis is when this tendon becomes damaged. A common cause of this damage could be an injury. I recently came back from New Orleans and they have this street called Bourbon Street. On this street you can drink alcohol and strangely enough they have all these potholes. All it takes is you looking at something else while you step in a pothole and then twist this tendon, and now you have this problem.

Another way it can get damaged is through wear and tear over time. Perhaps someone is a stuntman who falls on their feet a lot. People who play lots of basketball or tennis could also tear down this tendon over time. Another big risk factor is being overweight, diabetes and high blood pressure.

What do you think the number 1 symptom of this condition is going to be? Yes, it’s going to be pain where the tendon is located. You could have a challenging time walking and even standing. Due to the tendon supporting the foot there could also be pains in other places such as the ankle and even the knee.

One of the best ways to prevent this type of injury would be to strengthen these muscles. You could lift your body up with your toes or sit down and make circular movements with your feet. Another idea would be to wear comfortable shoes and avoid putting too much stress on the muscle.

Also don’t forget that there are a lot of vitamins and minerals that play a crucial role in the health of muscles and tendons. Taking a good multivitamin supplement brand might just help you in more ways than you can imagine.

To sum everything up posterior tibial tendonitis is when there is an injury to the tendon that connects the calf muscle to the bones in the feet. You can prevent this injury by strengthening the calf and ankle muscle. Other ideas include wearing comfortable shoes, avoid putting too much stress on the tendon and taking a good multivitamin supplement.…

Rowing to Music – A Fun New and Effective Fitness Training

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Physical training in indoor rowing machines have been popular in many rowing clubs. A new and motivating training form is to use training programs with rowing adapted music. In this article we will look at how to:

  1. Select music suitable for rowing training
  2. Get free tools for audio editing
  3. Adapt music to your rowing training programs
  4. Motivate and inspire your rowing club friends

The goal is to give you an understanding of how to make your very own rowing training programs with music of your personal taste. It is a fun and rewarding experience.

Energetic music with a clear and constant rhythm is perfect for your rowing program

Browse through your music library to find your favorite music that sounds energetic and motivating. Make a folder for the music on your computer and place copies of the music in it. A selection of slow, medium pace and fast music is needed. Ideally you should have about 10-20 songs of each pace.

We will only use music in 4/4 rhythm. To sort the songs pace you need to count the beats per minute (BPM) in the music rhythm. Music with a BPM within the range of 80 to 128 is suitable. On the internet you can find free software that can auto detect the BPM of your music. But the best and most accurate way is to count the BPM manually.

When training in a rowing machine we talk of rowing pace = strokes per minute. Therefore we divide the musics BPM by 4 to find which rowing pace (strokes per minute – SPM) the music rhythm equals. Add the SPM as a note to songs titles.

You can use a standard stopwatch to measure the BPM and divide it by 4 to get the SPM. There is a special stopwatch model called DIGI DT-320 which in a special mode can read out SPM directly, so you only need to push start and stop. Start the stopwatch when you start counting beats 1-2-3-4, 1-2-3-4, 1-2-3-4 and then stop the watch when reaching the following beat 1. Next step is to edit the music.

Audacity is a free software tool for editing your music

Audacity can freely be downloaded from the Internet. There are versions for both PC, Mac and Linux. There is documentation for the software. Another nice source for learning Audacity is to look for tutorials on YouTube. Audacity offers many advanced features, but we only need a few simple functions for our purpose.

You only need to learn how to:

  1. Import your music into Audacity
  2. Cut away unneeded parts of the song
  3. Fadeout the last 2-3 seconds of the used part of the song
  4. Connect the songs on the timeline
  5. Export the edited songs as a new single music track (the final rowing music program)

The learning curve for using Audacity this way is reasonable short when using YouTube tutorials. Next step is to decide how you will build up your rowing program.

How to build your rowing training

Top Ten Autumn Foods

Posted on Posted in health, medicine

The surroundings is getting colder, and you are able to see pale, dry leaves covering up the gardens and roads – autumn has come and with it the whole atmosphere has turned a little depressing. On the other hand, autumn also offers a treat for your taste buds as a huge selection of seasonal vegetables and fruits fill up the stores. What's more, a little bit of food indulgence is just what you need to beat the autumn doldrums and pep up your spirits.

Treat yourself to the deep, dark colored juicy fruits and vegetables rich in nutrients and phytochemicals that will not just delight your senses but will also build your health and prepare you for winter.

Here's a list of some of the best Autumn Comfort Foods –

* Apples – Apples contain flavonoids, which are probably the most powerful antioxidants available in food form. From reducing the risk of health diseases to preventing cancer, apples have many health benefits. There are two reasons why they're great choice, especially in the autumn season – first they have powerful anti-inflammatory and anti-allergenic properties that will fight off the common allergies and infections that crop up in the autumn season; And secondly, they are excellent for your skin and can help your feel and look younger. Have them with your breakfast, or as a mid-day snack, and you can actually keep the doctor away!

* Cranberries – Cranberries are delicious, juicy and absolutely healthy fruit widely available in the autumn season. They're low in calories and are packed with anthocyanins, heart-healthy antioxidants. Cranberries also play an essential role in treating gum diseases, mouth ad stomach ulcers, urinary tract infections and many forms of cancer. You can find fresh cranberries from September to December, but most of it's used for cranberry juices and sauce.

* Pumpkin – Pumpkins are certainly another important autumn comfort food, for they're loaded with beta-carotene, antioxidants, Folate and Vitamin C. Even the seeds are loaded with nutrition and are a rich source of Zinc and Omega 3 fatty acids. The air gets quite dry in autumn, which can affect your skin and make it look chapped and dull. Making pumpkin a part of your diet, can keep your skin supple, moisturized and infection free.

* Garlic – Garlic definitely is nature's own medicine. It contains Alllicin, a chemical that is highly effective against fungi, viruses and bacteria. Internal consumption of garlic can reduce the LDL cholesterol levels in the blood and prevent cancer. As for the autumn blues, consuming garlic can drastically improve your mood too.

* Ginger – Ginger has a lot of inherent heat, which is what helps it be a perfect autumn comfort food. Whether you prefer ginger tea, or ginger pickle or just plain julienned ginger with honey, the advantages of this root are many. It can heal cough, cold and throat congestion, provide relief from digestive problems and soothe your stomach, fight nausea and even work miracles in driving away the …

Wholesale Pharmaceuticals

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Wholesale pharmaceutical dealers supply medicines to pharmacists and others at competitive rates. As per ethical trade practices, wholesale pharmaceutical dealers sell only to licensed resellers and not directly to end-users. Wholesale pharmaceuticals generally sell their products to doctors, clinics, pharmacies, medical suppliers and hospitals. A valid wholesale pharmaceutical license is needed for trading in pharmaceuticals. Similarly most wholesale pharmaceutical companies insist on their customers providing evidence of permission to purchase wholesale pharmaceuticals. This permission should have been obtained through appropriate government agencies.

Wholesale pharmaceuticals are generally supplied with the best possible expiry date at the time of sale. Customers need to check their requirements thoroughly before making purchases. Generally the prices quoted by wholesale pharmaceutical companies exclude charges applicable to freight, insurance and customs. Purchasers from other countries are expected to bear any costs incurred for customs clearance, duties, and any other legal requirements. The onus of ensuring that any import of pharmaceuticals complies with relevant domestic laws also lies with the importer.

The modus operandi of persons dealing in wholesale pharmaceuticals is to physically assemble goods in large lots, sort them, repack and redistribute in smaller lot sizes. For these activities, wholesale pharmaceutical dealers need to have access to facilities like refrigeration, storage, transportation and, packaging and labeling services.

The wholesale pharmaceutical industry in the US is governed by federal legislation on drug imports. This is essential to counter loopholes in the system like diversion, incomplete pedigree, counterfeiting and repackaging and reselling illegally. The secondary wholesale market where a lot of counterfeiting and tampering occurs poses a real danger to public health. A combination of stringent laws and responsible social behavior is needed to combat this menace that goes on in the name of wholesale trade.

It is required by law that wholesale pharmaceutical dealers be accredited by their processes being subjected to stringent compliance to wholesale standards as outlined under drug safety laws. …

HPMC Capsules – An Alternative To Gelatin Capsules

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HPMC Capsules (Hydroxypropyl methylcellulose) is used from the ancient time in the pharmaceutical and food preparation. Nowadays it is known in the market because it is most likely to use as an alternative to Gelatin Capsules. These two-piece capsules offer countless benefits as a gelatinizer to your health and skin and therefore, their demand always at its peak. It is also adopted as a sustained release tablet material or film coating in the pharmaceutical industry. These are made from non-animal material and therefore safe to intake, especially by the vegetarians.

These are chemically stable and have low moisture content, which makes it less brittle even in low humidity. Along with this, these capsules have the fast dissolution property and therefore, it easily gets dissolve within few minutes after reaching your stomach. The shells made from HPMC are suited to automatic capsule filling machines. These acts as a protective wall that contains the drug secure inside the shell. These are 100% natural and safe to use and also help you to avoid the bitterness of drug because of its tasteless nature. Moreover, it is available in almost all sizes so you can choose as per the amount of dosage you want to fill it. These two-piece capsules also allowed you to fill the dosage inside it on your own. The first HPMC Capsule is developed to use in pharmaceutical industry is QUALI-V Capsules.

It satisfies the demand of vegetarians and can be used by them without any fear of animal disease or infection. It expands the range of capsule applications, which storm the world by replacing the Gelatin Capsules. Most of the people avoid taking it because these are prepared with the material Gelatin which is originally derived from the animal waste. Therefore, it is hard to intake, especially by the vegetarians and therefore, HPMC Capsules come into the existence as an alternative to this non-vegetarian option. However, HPMC Capsules are well-suited for moisture sensitive formulation and resistance to cross-linking.

In a nutshell, it is a perfect alternative which allows the vegetarians to take their medicine without any fear. These are available in similar physical dimensions as that of Gelatin Capsules. These may generally offer technical or practical benefits to both its user and manufacturers as well. Therefore, if you are a vegetarian and afraid to take any dosage that contains animal waste so you should try this HPMC Capsules instead of Gelatin Capsules. It gives you similar benefits, but without compromising your vegetarian religion.…

7 Products That Can Make Your Teeth Yellow

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Not only cigarettes and coffee can spoil natural whiteness of our teeth. Food that you eat everyday can also do this. There is a list of certain products that can give your teeth yellow color. Some of them are really harmful, and not only for teeth and their removal from your daily menu can do only good. But not all of them are dangerous – some are useful, have lots of vitamins and minerals, and if you exclude them from your nutrition, it won’t do any good to your health. Fortunately, there are ways to minimize the harm they bring.

So, the information below can make you aware of the products that can make your teeth yellow and can be a guide to improving your menu to save your teeth from getting yellow.

1. Black tea. It contains tanine that leaves stains on your teeth. It is in the head of the list. Things are getting worse when you combine it with other products from that list because it makes their coloring influence stronger. So it’s better to drink green tea instead, it doesn’t have such aggressive qualities, but has a number of useful components.

2. Cola drinks, soda and sport beverages. They contain different acids that ruin the enamel of teeth. Interesting that sport drinks are even more dangerous than others, because they contain more acids.

3. Sweet candies. Even children know that sugar is the worst enemy for our teeth. But it’s not the only point. Also time matters – the longer you chew or suck a candy, the more harm it brings. And it concerns all of the products in this list.

4. Wine, red and white. Both of them contain tanine, about whose harmful qualities you already know.

5. Bright-colored sauces. Dental enamel’s structure has pores, where they can stay and share their coloring with teeth.

6. Spices. The same thing about spices that have bright colors too.

7. Fruits and fruit juices. They bring a lot of profit to us, so they mustn’t be removed from menu by any circumstances.

What to do to minimize those unwanted effect? Perhaps you heard a popular recommendation to chew a sugar-free chewing gum after you’ve eaten. But it’s a myth and very dangerous myth, because such gums contain sugar substitutes that are also dangerous for teeth. There are two ways of protecting your teeth color. First – rinse your mouth with water, it will wash away acid and coloring elements. Second – after rinsing try to cover your teeth with saliva; it is a natural protection for our mouth. If you make these two simple procedures a habit, your teeth will stay white much longer. Protect the white color of your teeth and reduce chances on undergoing teeth whitening procedures, which are rather expensive.…

The Benefits of Practicing Yoga

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Yoga is one of the most effective strategies to gain total control over the mind as well as the body of a person. Yoga is not a recently developed technique and the benefits of yoga have retained its popularity among people even now. The literature shows that yoga has a tradition of thousands of years, which was originally developed in India. Yoga can be compared with a holistic system of medicine as it focuses to attribute total control over the physical, mental and spiritual aspect of a person. However in the beginning stages, yoga was not recognized in the West as a potential system of therapy due to the suspicion about its efficiency. But the scene gradually changed as the scientific evidences supported the benefits of yoga.

Yoga is actually a traditional therapy, which is developed purely based on the observations and principles relating to the constitution of human beings. Yoga is not only an exercise instruction but also a complete package for the total well being. The science of yoga includes yoga postures called asanas, meditation and breathing techniques called pranayama. The benefits vary with type of yoga as it is advocated in different combinations such as Raja Yoga, Karma Yoga, Mantra Yoga, Jnana Yoga, Bhakti Yoga, Kundalini Yoga, Hatha Yoga, and Laya Yoga. However, irrespective of its type, the benefits of yoga in the stress management have been substantiated by modern medicine. The multifaceted benefits of yoga promote it more than a simple exercise.

The physiological benefits of yoga include the enhancement of all major functional systems of the body such as nervous system, cardiovascular system, endocrine system, respiratory system, musculoskeletal system and excretory system. It will help to improve the co-regulation and balance the body. The biochemical benefits of yoga such as reduction of LDL cholesterol, glucose and catecholamine will help to prevent all major fatal diseases and triggers the resilience of the body. Moreover yoga balances the weight of the person without losing its strength through the different stretching asanas.

Psychological benefits are an appealing factor of yoga, which include the regulation of mood related disorders such as anxiety, depression, and panic attacks. The enhancement of the personal abilities such as learning skills, concentration and memory will also be an added advantage of yoga. The improved social skills and better adaptation with circumstances will also be yet more benefits of yoga. The spiritual benefits of yoga can be the pronouncing effects as the self realization and attainment of the epitome of the consciousness will be the necessity to attain the peace of mind. The command over the thought and breathing will certainly be benefits of practicing yoga.

Yoga is a therapy which provides benefits of a balanced body through the practice of effortless dynamic movements or normalized static movement. The opportunity for the attainment of well being without any strenuous exercise or consumption of any supplements can be considered as the most important benefit of yoga. …

Living Abundance Through Living Food

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In studying Universal Laws of Abundance, it is vital to take care to not neglect the health and wellness aspect of the law. When individuals choose to study Divine Laws such as, the Law of Giving, the Law Attraction, the Law of Abundance, an eagerness to see the manifestation of the material aspect of wealth is usually the driving force. But how many realize that if one fails to achieve good health or neglects to understand the importance of having an alkaline living food diet, then the abundance and enjoyment of money will be short lived? Becoming holistic encompasses the "whole" self uniting in harmony with each part-body, mind, and spirit.

Think of your body the way a farmer tills the soil. Your body, just like the soil of the earth, extracts nutrients from the food it's given. Enzymes, which are found in (living and raw) foods, aid in the process of digestion (transporting nutrients to the cells). By choosing alkaline rich foods, (foods with a ph level of 7.0 or higher), these foods contain vital and living enzymes which aid in the digestion and the absorption of nutrients. These nutrients are extracted from the food by the body through the process of assimilation. If the food is alive, then the process of digestion is easier. The nutrients are then attributed to the cells and then the healing of the body begins.

"Let thy food be thy medicine" is a proverb that has been used in indigenous cultures all over the world for thousands of years. But if the food is void of nutrition, then the healing process is compromised. According to Wellness Educator, Carmellita Brown:

"For the average person, 80% percent of what we eat has no nutritional value. About 40% of the foods we consume are meats and animal products such as milk, cheese, butter, which have nutrients, but these nutrients do not assimilate well In the Human body. We eat it because we enjoy the way it tastes and because it gives us a temporary sense of fullness. The other 40% is processed foods such as pastas, breads, canned foods, and frozen foods. Of what we eat is actually raw fruits, vegetables, grains, nuts and seeds. This ratio not only promotes anaerobic pathogens, it also causes obesity, nerve damage, allergies, and stress. "

Making simple dietary changes need not be painful. For many of us, there is a very real fear of becoming socially isolated and deprived of good tasting food because of changes in dietary choices. Taste is important and does not have to be discarded when making a selection of good healthy foods. The days of the Scarsdale Diet are over. You do not have to eat bland, tasteless, putrid looking foods in order to achieve optimal health. Here is a recipe that includes a few key foods that can be incorporated into any diet:

1 head of red leaf lettuce

1 cucumber

2 whole tomatoes

1 clove of garlic

2 avocados

1 teaspoon of …

Learning Something New: For Life and For Health

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You often hear how laughter is the best medicine, and for some people chocolate or multivitamins fit the bill instead. Each person is unique and so is his or her preferred form of medicine. What about learning something new as a form of medicine?

Often there are parts of personality, talents, and health that haven’t been expressed, at least in a while, and are just waiting to be let out. Everyone has different talents, so the key to unlocking these hidden treasures is unique to you. It could be that drawing or painting offers a form of expression that you enjoy. Writing stories, or a blog. Dancing or singing. Someone who is good at cooking dinner might try out desserts or baking instead. How about learning piano or guitar? A new sport?

Learning something new helps us feel adventure in life, which is very much a part of feeling healthy and active. When daily work and chores build up, trying something new shakes things up and encourages us to be in better tune with ourselves in many different ways–including our health. It could be that you have a talent you have exercised before, and maybe it’d be fun to take it to a new level in some way.

The adventure of learning something new can be frustrating at first, and even this feeling can contribute to your health. People can find that the frustration they experience in a new activity is one they’re dealing with on a larger level too in other parts of life. Tackling the challenge through the new learning experience can jump start changes in other areas of life too. Once you take the first step, you never know where it will lead you.

Just as life is a journey, so is health. These two experiences are woven together so that whatever you do to improve one area often improves the other one as well. Learning something new sparks both your body and your mind in new ways, impacting both your health and your life.

So, what have you been wanting to learn or try out lately that you haven’t had a chance to express yet? Maybe you’ve thought about it and it’s felt a little scary to go for it. As the season shifts slowly from winter toward spring, jump into this challenge anyway and see what happens. Enjoy the new adventure, expressing your talents, and the changes it brings to your life and your health!…

The 5 Best Fitness Tips

Posted on Posted in fitness, health

Make a fitness goal

Only people who get to their destination are those with the defined target from the start. When you do not have a definite goal in mind, there is the tendency to go off track in your life adventure, as the only result of unplanned everyday living is confusion. No matter how small your goal is, it will get you focused on something worthwhile for a fulfilling day. It could be to achieve 10 push-ups every morning before work or eat to a healthy meal for breakfast. Just have a goal to engage you.

Be careful what you think

Our thoughts are powerful, and it has been proven that what we believe is what we become. You are sick only when you feel so; Well and healthy when you think you are. Above all, make your thoughts resonate what you really want in life.

Make it easy, because life is easy

Nothing gets complicated unless you make it so. You know what you need, create the time, create the action and act without delay. There are fitness gyms around, locate one and get in their program. It can be weekend only; It can be every day, go for what is convenient for you. Nothing is a problem except doing nothing. If you are a paid worker, get a house closer to work, located resources around your home to get what you want with ease, including a gym to exercise, or get your workout kits and do it at home. Life is not a race!

Eat well, eliminate foods not good for your fitness goal

You are what you eat. The world does not lack information anymore; It is information that requires people. Get the information you need about eating healthy. You do not know where to get the information; Did I hear you say that? OK, you have a phone, do not you? The information is already on your phone, look for it. Stop taking soda or juices with lots of sugar; You do not need it more than you need water, a universal body coolant! Avoid all foods injurious to your health, it's your responsibility to know them and stop!

Try something new for a change

The workout is not cast only in heavy lifting, continuous running, climbing the mountains or 5k run to be fit, its starts with small things that get you focused, and free your mind from worries and idleness. Try things like yoga, meditation, dancing with friends and family, hearty laughter, giggling and stay on the positive side of life. …