My tips for a healthier you

The most difficult means to becoming healthy is having an appropriate diet from which the body benefits. For those who need the “not so complicated” nutritional advice, here are some tips to keep in mind and most importantly, to practice:

• You don’t need to deprive yourself of foods you love. Weight being an immediate parameter of wellness can be managed well if we just take in what we need and burn out whatever excess we may have taken in. At the very least, do not take for granted counting calories. Once you know your caloric needs, keep focused and do not exceed. If you exceed, the best thing to do is to increase physical activity.

• Keep watch of your caloric intake and note where most of the food calorie is coming from. Do not forget that fat has double the calories from protein or carbohydrates. So when you have two foods to choose from, choose one with much less calories from fats.

• As calorie counting is not the only means to achieve a healthier you when it comes to dieting, remember to eat foods with good amounts of fiber as it helps in heart and digestive health and blood sugar control. Dietary fiber is not only found in fruits and vegetables but also in other common Filipino foods like suman, bibingka, palitaw, puto, sapin-sapin, noodles (bihon, miswa and spaghetti), espasol and tupig.

• Speaking of heart health, emerging studies have shown that a supplementation of citrus extract and vitamin E may reduce levels of a marker of inflammation and promotes a healthy heart. Experts in the medical community view chronic inflammation as an equally or even more important marker of cardiovascular status than cholesterol or triglyceride levels.

• When it comes to eating patterns, many people who want to reduce weight/body fat has the mistaken notion that the longer gap between food intake, the better. This is wrong. Especially during waking hours, when our body has higher consumption for energy, we should appropriately space our food intake, so as not to create a state of temporary deficiency, a state which can even lead the body to produce more cholesterol than at any other time.

• When eating, small mouthfuls of food eaten slowly taste the best and gives the greatest pleasure. Remember not to use food as a means to handle any emotional ups and down. This will surely lead you to taking much more than you need.

How to use an underwater camera

Underwater, whether in the pool or under the sea, is an entirely different scene from the surface above it, and it is definitely a nice setting to take some cool photos. It isn’t such a good idea to just sink in with your digital camera because you’ll only end up damaging the device. An underwater camera is the preferred tool for this activity. But, before you purchase any camera, dive in and take some photos, here are helpful tips you need to know so you can use your underwater camera well:

There are plenty of underwater cameras available today in different models with different specifications and features. While not all underwater cameras take the best photos underwater, it is better to have an in-depth review of the product so that you won’t waste money on something that does not meet your expectations. Underwater cameras come in two types–one that is readily made for underwater use, and one that has a hard removable waterproof camera case which can be removed when not needed.

All bodies of water have the tendency to bounce off light, hence making them darker. Seas and oceans have particularly dark waters because of their murky appearances. That is why it is best to use the camera when the environment is bright or sunny. This adds more light and makes clearer photos. You can also experiment with the built-in flash of your camera, though it will not always assure great photography because of the reflecting light. It is also advisable to take underwater photos as near to the surface of the water because the lighting is better.

When taking underwater photos, you may find it hard to get a good shot because of the unsteady water, especially at sea or at a pool where there are lots of people enjoying the water. To come up with better shots, it is best to take pictures while holding the camera as still as possible.

Secure the camera by tying it to your wrist with a wrist strap or clipping it to your bathing suit. Surely, you don’t want to drop your camera into the bottom of the ocean, or hit it with anything and lose all the great photos you’ve taken.

All underwater cameras have limitations as to how deep you can take them underwater. Always conform to the depth recommendation of your camera. Exceeding it only risks damage your camera. Most underwater cameras likely have the same features and functions as ordinary cameras. So, use it is as you would a regular point and shoot camera.

Some people find it hard to open their eyes underwater, especially in salty waters. It is important to wear clear protective eye wear when taking pictures so that you can have a clearer view of your subjects and produce good pictures. Taking underwater photos could be fun, especially when you are with your family and friends. It is best that you take some precautionary measures and follow these tips to make the experience a fun and memorable one.

Lighting Tips for a Cozy Bedroom

Your bedroom should have ample light source coupled with the right choice of lighting. Your choice of bedroom lighting depends greatly on your needs and regular activities. Proper lighting provides a great place for relaxation and rest. Here are some tips on lighting to give you a comfortable bedroom. our bedroom lighting should be able to provide enough light source for general activities and other specific tasks such as reading and doing some crafts such as sewing. Lights with dimmer controls are highly useful since they provide some variety in the amount of light they provide. Here are some ways of combining the use of lighting in your bedroom:

* a bedside fixture such as a swing-arm lamp can be used to brighten your bedtime tasks. If you wish to illuminate your room with too bright lights, you can add some soft light sources like candles or a fireplace maybe.

* if you want your bed to be the focus of your room, you can use a recessed lighting near or over the head portion of the bed to create some dramatic effect.

* if you are an active individual and would want your room to be flooded with bright yet warm lights, you can use a combination of overhead and uplight fixtures.

Emphasize the attractive spots in your room

To emphasize the beautiful decors and attractive art works on your walls, you can use some lights to specifically highlight them. Moreover, make sure that your dresser should not have distracting shadows around it. You can do this by using some side lights or a head light.

Get to know the different lighting types

Basically, there are four types of lighting. They are as follows:

* ambient lighting – this light is the most practical type of lighting that imitates a natural light. This lighting envelopes the whole room space uniformly. Its light comes from an overhead and central fixture.

* task lighting – this is intended to brighten a particular task or area. Generally, it should have the capacity to provide sufficient lighting that focuses on one spot only.

* accent lighting – is also called point-source lighting. Its purpose is to provide strong light to a particular focal point. This lighting is utilized in illuminating a vase or a wall art in your room.

* kinetic lighting – this is a type of light that is designed to be in motion such as flickering and dancing. This is intended to create some dramatic effects. You can have mirror balls, candlelights, and lava lamps.

Ensure a correct placement of tasks lighting

Proper placement of your tasks lighting should be carefully considered. You should be mindful that every specific task light has its equivalent placement measurement which you should follow.

* your dressing table should have two lights that are 36 inches away from each other. And, the height of the lights from the base of the table should be about 15 inches.

* if your dressing table reaches your waist, make sure that your lighting’s height is about 22 inches from the top of the dresser.

* if you go for some lamps for bedside reading, just see to it that the bottom part of your light is about 20 inches above the level of the bed.

* a desk lamp should be 15 inches from the desk surface regardless of whether it is mounted on a wall or not.

Ways to Stop Children Behavior Problems

Misbehavior among children is a common dilemma faced by parents. Children’s behavior problems are caused by various reasons and could worsen if not dealt with early. The good thing is that there are several solutions available to help you remedy your child’s behavior problems. Sending children to boys homes for the summer or seeking professional help may be a good idea. There are also more personal approaches which are just as effective because, after all, you know your children better than anyone else and can best reach out to them. Here are some practical ways to stop behavior problems:

Show concern for your child’s schooling

The time your child spends in school is crucial for his development. It is important that you show your child that you value his schooling. You can participate in volunteer activities or work part time in your child’s school so you can see firsthand what happens there, how your child behaves, the teachers’ morale and other important details that will help you determine the possible causes of your child’s problems. If you cannot spare this much time, you can still make sure that you attend every Home and School meeting, participate in family activities and attend conferences that require parent’s attendance. Your participation will not only make your children feel that you are concerned about them, but will also let their teachers know that you are involved as a parent. They will be more responsive and helpful when you ask them for help concerning your child.

Establish good levels of communication with your child

Communication is basic in every relationship, but most people take it for granted. Communicating with your child does not only mean listening to the good things they have to tell you. Make it a point to regularly ask them how they are and actually listen to what they have to say. When you talk with your child make them feel that you are really interested and concerned. Listen to the details and don’t be overly judgmental. If they tell you any problems that they are going through, ask them how they feel and offer your advice. What your child tells you can help you picture what he or she is really going through and will help you decide how to respond to your child’s misbehavior.

Be a good example to your children

If your child has problems with authority or following rules, it might be difficult for them to listen to your chastisement if you yourself don’t have respect for authority. It may sound cliche to say “be a good example,” but whether you like it or not, your children will always have the tendency to absorb your behaviors, habits and mannerisms, both good and bad. If you want them to listen to you, practice what you preach.

You are personally responsible for your children, so whether you choose to deal with their behavior problems personally or ask for professional help, you should be involved and show concern all the way through.

How to Diagnose Lower Back Pain

Low back pain is brought about by many possible causes. Its treatment usually involves the following: medications; hot and cold packs;, enough rest; and, sufficient exercise. In order to fully treat a persistent and chronic back pain, it is also important that you know how this type of pain is diagnosed. The following diagnostic methods are employed to be able to identify the possible causes of a lower back pain: x-ray, discography, computerized tomography, magnetic resonance imaging, electrodiagnostic procedure, bone scan, thermography, and ultrasound imaging.

A comprehensive medical history and physical examination would aid in finding out the current health condition of an individual who is suffering from a persistent lower back pain. Let’s find out below how this physical condition is being diagnosed and treated.

Primarily, a patient submits for a physical checkup and other examinations to fully diagnose a lower back pain condition. The patient is asked to describe the extent of the pain including the duration of which the symptoms occur. Discussing any previous health condition that may have a connection with the pain is also necessary. Several diagnostic methods are utilized in order to give the best lower back pain treatment.

• x-ray – this is an imaging method that assists in figuring out the site of the pain as well as its cause.
• discography – this is done by injecting a contrast dye into the spinal disc. The spinal disc that might be the cause for the lower back pain.
• computerized tomography – is also called CT for short. This test is done when a disc rupture is suspected to be the cause for low back pain. This is a painless method and is a very quick process to undergo.
• magnetic resonance imaging – an MRI is utilized in evaluating the lumbar region.
• electrodiagnostic procedure – this procedure involves the following: EMG or electromyography, EP evoked potential studies, and a study on the nerve conduction.
• bone scan – it is used for the diagnosis as well as for the proper monitoring of any possible infection, disorder or fracture in the bones.
• thermography – an infrared sensing device is used to come up with a measurement for any change in temperatures.
• ultrasound imaging – this is used to acquire images in the body. This is done with the use of high frequency sound.

It is recommended that you take some rest for one to two days. Any activity should be resumed right after your rest. This helps in the speedy recovery of low back pains. Walking, stretching, yoga and swimming are some forms of exercise you can perform.

How to Prepare Your Child for a Dental Visit

Visiting the dentist for the first time can be a scary experience for children. To help ease anxiety, you can help your child prepare for a dental visit by: brushing teeth regularly, checking your child’s mouth daily, reading books about dental care to your child, being patient and reassuring with your child, talking with your children about what to expect at dental check-ups, deciding whether or not to see a pediatric dentist, calling the dentist in advance to have your questions answered, visiting the dentist’s office before the appointment, preparing your kids for short dental visits, asking your dentist to tell your children what to expect at future visits, informing your child of possible treatments. Good dental habits are formed by creating a favorable dental experience for your child. You can do this by preparing your child for a dental visit. Here are helpful ways to get your children ready for a dental visit:

1. Regularly brush your child’s teeth - Get you child used to dental care by regularly brushing his teeth. Using of soft bristled brushed can remove plaque while stimulating your child’s gums. Use a mild toothpaste that is specifically formulated for young children.
2. Check your child’s mouth daily - Take time daily to check the inside of your child’s mouth. Talk to him about his teeth and count them. Make it a fun experience for him. Use a mirror to show him his teeth after a cleaning so he can appreciate how sparkling white they are.
3. Be patient and reassure your child - Should your child show any anxiety or fear over dental check-ups, offer him some reassurance. Remain patient with him. Remember to make this an enjoyable experience for everyone. Holding your child on your lap during the visit might help too.
4. Talk to your children about dental check-ups - It is important to discuss possible treatments your children might have. They need to know what to expect. To maintain proper dental health, schedule routine check-up every six months.
5. Call the dentist before scheduling your first appointment - As soon as you have chosen your child’s dentist, call and ask questions about the practice and the dentist’s style. Ask for a rundown of what your child can expect during the visit. Don’t make your dental visit experiences a basis for what will happen during your kid’s dental check-up.
6. Visit the dentist’s office before the first dental appointment - Ask the dental staff to schedule you for a tour, preferably a week before your child’s scheduled dental check-up. This will make you both feel more comfortable with the new environment.
7. Prepare your child for a short visit to the dentist - Try not to over-emphasize your child’s upcoming dental visit. It will just prolong anxiety for everyone. Gently remind your child the day before and the very day of his visit. This first visit will be short. Proper dental care and the overall condition of your kid’s teeth are the primary things to be discussed.
8. Discuss possible future treatments your child may need - It is important to be honest with your child about other possible treatments. A simple cleaning and regular dental exams are not involve pain and are easy to discuss with children. However, when there is a need for further treatments that imposes pain, make sure to honestly tell your child the realistic expectations involved.

How I got into the blogging craze

IT was not a couple of months ago that I got hooked into blogging. Before that, I found it absurd that people would post their thoughts and their daily activities for all the world to see. I found it even more absurd that peo ple would post on their blogs yet change the preferences to private so other pe ople will not read the entries. I thought, "Why create an online diary if you a re not going to make it public anyway?" So I shunned the idea of creating my own blog, even as my friends maintained ei ther a personal website or an account with a blog site. But everything changed two years ago. My friend sent me a link to her blog, and I decided to check it out. Within minutes, I found myself absorbed in reading her blog and was amused at how many people gave their inputs to her entries.

It was more like an onlin e community where you can share your thoughts with your friends and they get to share their points of view as well. It was then that I realized that blogs are more than just personal diaries wher e you write your daily activities. Rather, blogs are powerful tools for communi cating with others. Nowadays, people use their blogs to share their most intima te thoughts, such as political views, entertainment rants and raves, and cultur al views.

Blogs like that of Newsbreak and PCIJ are just some of the popular online journals that people regularly visit to read ab out political insights and editorials. That was when I decided to start my own blog. I created an account with Blogspot, one of the popu lar blog sites today. What got me hooked into Blogspot, or Bs, is that it al lows you to create and participate in an online community where you can connect with hundreds of people. Itâs also a plus that most of my friends have Bs accounts, making it easier for me to connect with them. Having an Bs account also l ets me get in touch with my friends because I can read their entries and share my comments. It also gives me the venue to create new relationships, like parti cipating in online communities and groups.

Ive been maintaining my blog for a while now. I've posted all kinds of entries, from my personal takes on political issues to seemingly mundane topics like love and friendship. Yet, I'm proud of my blog because I'm able to share my in sights and take part in that great world of discourse and gossip.

How to Fight Global Warming

Global warming is a serious phenomenon that is characterized by the increase in the temperature of the Earth’s air. The effects of climate change are disastrous. The BBC reported that experts believe that a drastic rise in temperature can have severe repercussions on future climate and weather patterns. Droughts are to be expected and floods are commonplace. Severe weather phenomena like hale and thunderstorms, tornadoes, and other natural disasters have been blamed on this phenomenon. Several species of animals may find it difficult to adapt to the changes in temperature, effectively wiping them out. Vegetation will die of heat as they will not be able to migrate fast enough to find new habitats.

But there are steps that would fight climate change. One of the more popular concepts in fighting global warming is carbon offset, the process by which a person, business or organization reduces carbon emissions into the air. Carbon offset aims to reduce the disastrous effects of global warming by reducing the amount of carbon dioxide released into the air through ways like planting trees, conserving energy or using renewable energy like natural gases, wind power and other forms of alternative fuels, among others.

Of all these, planting trees have been proven as the most effective and most simple way to reduce carbon footprints. It has been found by the Intergovernmental Panel on Climate Change that deforestation has been one of the factors that brought about an increase in the Earth’s temperature. So naturally, a good way to fight global warming is to reverse the process by planting more trees and protecting the ones we have now. Managing the land that we have to optimize its use is also another way to slow it.

The thing is each one of us can help. Your individual contribution—no matter how small they seem, like turning off the lights when not in use, or consciously saving on electricity—can go a long way in saving Mother Earth from global warming.