• Massage relieves physical and mental tension and is particularly beneficial for those who find it hard to relax.


• After vigorous exercise, it revives tired muscles by stimulating blood flow to them. This speeds the removal of wastes that have built up in our body, leading to muscle fatigue.


• It also helps relieve muscle cramp and speeds recovery of muscle ligament tears, sprains and strains.

• Effleurage:
  
  Effleurage is a rhythmical stroking with the whole hand, applying more pressure when stroking towards the heart. The pressure may be light or heavy and the rhythm fast or slow. It is good for large areas like the back, thighs or calves.


• Kneading
  
  Also known as Petrissage, kneading is a firm manipulation by the whole hand in a semi-circular movement. It is suitable for the butts, thighs and shoulders. If the area is less fleshy, the movements can be carried out with the fingers and thumbs.
  
  Pressure movements involve kneading with thumbs to improve circulation. It is excellent for massaging the sides of the spine, but never the spine itself.



• Friction Rub
  
  Note: This is not an official term in massage. I'm just calling this technique "friction rub".
  
  A friction rub is a deep circular movement produced when knotted body parts are rubbed using the heel of the hand, the pads of one or more fingers and the thumbs. The movements last only only a few seconds, and are then repeated.

• Acupressure
  
  Acupressure is like acupuncture, but finger pressure is used instead of the needles on your body's pressure points. It can treat specific ailments and relieve pain.


• Therapeutic massage
  
  Therapeutic massage is a very intuitive kind of massage, where oils are often used to lubricate the skin. The kind of massage you will receive depends on your mood, physical and emotional states of health and the effect you require - for instance more vitality or a wish to unwind.


• Reflexology
  
  Reflexology is based on the concept that reflex points on the feet and hands relate to every part of the body. By stimulating these, you can reduce tension all over your body.


• Shiatsu
  
  Shiatsu is a for of massage from Japan that works on the body's energy channels or meridians. The idea is to regulate the flow of life force known as chi. Imbalances of chi are considered to be at the root of all disease. The pressure is applied with the thumbs, elbows, knees and feet.


• Sports Massage
  
  Sports massage encourages the healing of sports injuries, relieves any pain and revives muscles to help them stay in good shape.


• Swedish Massage
  
  Swedish Massage is a systematic technique that works on a purely physical level. It aims to release tension and tone up the body.

• The Face:
  
  Using the first two fingers of each hand, stroke firmly outwards from the centre of your forhead several times.
  
  Then place your fingertips on your temples and rub gently using circular movements.
  
  Repeat over the temple are.


• The Scalp:
  
  Spread your fingertips over your scalp through your hair.
  
  Gently tug your hair, moveing one hand backwards and the other forwards.
  
  Move and repeat.


• The Neck:
  
  Place three fingers either side of your spine at the top of your neck and drag them outwards, pressing firmly.
  
  Repeat several times, gradually moving your fingers downwards.
  
  Grasp the muscle at the top of one shoulder with the opposite hand and rub in a circular fashion.
  
  Repeat the other side.

“Those who think they have no time for bodily exercise will sooner or later have to find time for illness” - Edward Stanley

• Complaint #1: I tire easily.
  
  Most people have written extensively on this point but nevertheless, most people continue to make this mistake. Most people are pretty pumped up when they are starting to exercise but they soon tire themselves.
  
  Solution: Start slow and gradually build up your exercise routine. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes. Drink a lot of water also so as to avoid dehydration.
  


• Complaint #2: I don't have time for exercise
  
  Everybody has time. At first I also had no time for blogging. Now I'm finding about 60 minutes every day to research and write an article. You'd be amazed about the amount of time you will get if you learn how to get things done.
  
  Solution: Ross Enamait phrased it best:
  
  Set your alarm clock 20 minutes earlier than you are accustomed to. Use the extra 20 minutes in the morning to exercise. You will feel tired and miserable at first, but after a week it will become just another part of your daily routine.


• Complaint #3: I find exercise too boring.
  
  Talk about exercising and what jumps to your mind? I bet that would be either running or hitting the gym. Most people concentrate on only one type of exercise to shape up their body and I assure that with this routine, you'll get frustrated in no time and give up.
  
  Solution: The key here is VARIETY. Run today. Take a rope and jump tomorrow. Go for a swim the next day. Hit the gym the day after. Do some stretching or aerobic training. Call if off during the weekend and give yourself a rest.


• Complaint #4: I do not enjoy exercising.
  
  Exercising is often tiring but if done properly, it can leave you feeling refreshed and energized.
  
  Solution:
  
  Warm up first before exercising.
  
  Wear comfortable, large and light clothes when exercising.
  
  Listen to music that will crank up your motivation and push you further in your exercise routine.
  
  Wear proper gears when exercising.
  
  Set easy goals and reward yourselves when you achieve it.
  
  Two is "most of the time" better than one. Find a buddy to exercise with.
  
  Join a fitness club. Association often encourages you to go forward.


• Complaint #5: I do not find any benefits of exercising.
  
  There a nuance between "exercise" and "proper exercise". Although exercise is good, proper exercise is better. Most people on a routine just quit after one week of exercise when they do not see any perceptible changes in your body.
  
  Notice the use of the word "perceptible" in the last sentence. Most people quit for this reason because they do not see any visual change such as weight loss or slim waist. Note that exercise often contributes to good health factors such as a proper functioning heart and liver; all which cannot be judge by a first glance.
  
  Solution:
  
  Stick to it and eventually you will see the change.
  
  Go for long goals.
  
  Take before and after photos and eventually you will see the change.
  
  Get a coach to show you how to exercise properly.

1. Calcium and Potassium
   
   Calcium is the building block of our bones and thus, prevents a disease common in old age known as Osteoporosis. It is also essential for other functions such as nerve transmission, muscle contraction and blood clotting.
   
   Potassium regulates our blood pressure. It is also needed for muscle contraction.


2. Protein
   
   Milk is an excellent source of protein, containing all 9 essential amino acids which are required to meet our physiological needs.


3. Vitamins A,B-12,D
   
   Vitamin A helps maintain a good eyesight and smooth skin. It also controls cell growth and the proper functioning of our immune system.
   
   Vitamin B-12 is essential for our nervous system. It is also involved in blood formation.
   
   Vitamin D helps in the absorption of calcium and phosphorus and bone formation.


4. Phosphorus and Riboflavin
   
   Phosphorus and riboflavin help in the "production of energy" in the body's cell. They also help in our bone formation.


5. Niacin
   
   Niacin keeps enzymes functioning normally and helps the body process sugars and fats. It is also important for the development of the nervous system.


6. Weight Loss
   
   Though not as reliable as other weight loss diets, milk is linked to weight loss as attested by the following studies.


7. Controlled eating
   
   Drinking a glass of milk at breakfast and before bedtime prevents unhealthy snacking and the cravings of food at night or before lunch.


8. Milk does not develop kidney stones
   
   An urban legend linked to milk is that milk develops kidney stones.
   
   

   At the University of Chicago, D.R. Webb showed that even calcium-sensitive patients were able to consume milk or calcium-fortified orange juice without increasing their risk of stone formation. Patients drinking 600 mg of calcium in beverage form developed no kidney stones.



9. Milk decreases risk of diabetes
   
   As the following study shows, milk may lower the risk of type 2 diabetes in middle-aged or older women.


10. Milk decreases heart disease
    
    Skim milk low in saturated fat and cholesterol may reduce the risk of heart disease.

Unfortunately, milk and milk products cause an estimated 50% of the adult population's uncomfortable bloating, gas, cramping and diarrhea. Lactose intolerance can result from two things: either through a natural enzyme deficiency, which prevents the body from digesting milk sugars, or through an allergy to milk itself. The amount of lactase, the intestinal enzyme responsible for the digestion of lactose, the sugar found in milk, typically declines naturally after weaning, unless the body is genetically predisposed to produce more lactase.

A solution to the discomfort of lactose intolerance can be the consumption of dairy products pre-digested by lactase.

• Cravings of a cigarette


• Insomnia


• Fatigue


• Irritability, Crankiness, Edginess


• Inablitity to concentrate or focus


• Headache


• Cough


• Sore Throat


• Dry Mouth


• Sore tongue and/or gums


• Postnasal drip


• Tightness in the chest


• Constipation, gas, stomach pain

1. Nicotine Patch
   
   A nicotine patch is a transdermal patch that releases nicotine into the body through the skin. It can be applied anywhere between the waist and neck — often on the upper arm or shoulder. Patches must be replaced every 24 hours.


2. Nicotine Gum
   
   Nicotine gum is a type of chewing gum that delivers nicotine to the body. It is used as an aid in smoking cessation and in quitting smokeless tobacco. The nicotine is delivered to the bloodstream via absorption by the tissues of the mouth.


3. Nicotine Lozenge
   
   The nicotine lozenge is an oral variety of NRT. The lozenge comes in the form of a hard candy, and releases nicotine as it slowly dissolves in the mouth.


4. Nicoting Inhaler
   
   The nicotine inhaler, also nicknamed "the puffer" is a thin, plastic cartridge that contains a porous nicotine plug in its base. By puffing on the cartridge, nicotine vapor is extracted and absorbed through the lining of the mouth. Each cartridge delivers up to 400 puffs of nicotine vapor. It takes at least 80 puffs to obtain the equivalent amount of nicotine delivered by one cigarette.


5. Nicotine Nasal Spray
   
   The nicotine in nasal spray reaches the bloodstream more quickly than do the other nicotine replacement medications.
   
   Nicotine nasal spray is sprayed inside your nostril. The recommended dose is a spray in each nostril one to five times an hour.


6. These products are substitute cigarettes which you can smoke when you really feel the need of a cigarette.

Some example include E-Z Quit and Simply Quit.

• Periodically does not exercise control over consumption of food


• Eats an unusually large amount of food at one time -- more than a normal person would eat in the same amount of time.


• Eats much more quickly during binge episodes than during normal eating episodes.


• Eats until completely full.


• Eats large amounts of food even when they are not really hungry.


• Usually eats alone during binge eating episodes, in order to avoid discovery of the disorder


• Often eats alone during periods of normal eating, owing to feelings of embarrassment about food


• Feels disgusted, depressed, or guilty after binge eating.

• People with binge eating disorder, whether or not they want to lose weight, should get help from a health professional including physicians, nutritionists, psychiatrist, psychologists, or clinical social workers for their eating behavior.



• Treatment with medications such as antidepressants may be helpful for some individuals.



• Also seek therapy sessions with like-minded people who suffer from binge eating. The type of treatment that is best for an individual is a matter for discussion between the patient and his or her health care provider.



• A form of therapy known as cognitive-behavioral therapy teaches people how to keep track of their eating and change their unhealthy eating habits.



• If ever a binge period is overcoming you, keep these healthy snacks at hand.



• A weight loss program might be the best option for obese people.

• Migraine: A headache syndrome characterized by throbbing, usually one sided pain, that may be associated with nausea, vomiting and visual disturbances.


• Tension Headache: As defined by the International Headache Society, a tension type headache is just the opposite of migraine. That is, the pain is on both sides of the head, is pressing and steady, rather than pulsating, is usually mild and does not cause incapacity and, is not worsened by ordinary daily activities. There is no associated nausea or sensitivity to light and noise.


• Cluster Headache: Headache characterized by intense, burning pain in or around one eye and temple. That eye may redden and weep, and the nostril on that side may experience stuffiness and discharge. These types of headaches usually occur daily for a period of weeks to months in a cluster followed by a remission before the next cluster.


• Episodic Headache: Episodic headaches cause severe throbbing at the back of the head, and usually appear more than twice a month.


• Sinus Headache: Sinus headaches often start the minute you wake up and continue all day. They often improve in the evening. They cause pain in the forehead, temples and eyes or around the cheekbones. They are often due to a cold, allergy, or changes in weather pressure.

1. Hunger: Low blood sugar can cause discomfort in the head which grows into a headache if no food is eaten. People who don't have breakfast may notice they develop a morning headache that disappears with their first snack. Crash dieters often have headaches because of low blood sugar.


2. Alcohol: Wine, beer, brandy and whisky contain certain additives called congeners. Research indicates that congeners can trigger headaches in sensitive individuals, even if they haven't drunk very much.


3. Hangover: Too much alcohol (combined with smoking) results in dehydration and poor quality sleep. It's the dehydration, not just the quantity of alcohol you've had, that causes the hangover headache the next morning.


4. Caffeine: Drinking less coffee, tea and cola than usual, or occasionally drinking more, for instance over the weekend or on holiday can cause a thumping headache.


5. Sexual Activity: Orgasm can be an unusual and distressing trigger for an intense headache. Pain at the back of the neck may also develop from arching the spine.


6. Environmental stress: Flickering fluorescent strip lightning or glare can interfere with natural brain activity and tire the eyes. Also, hot, stuffy, fume-filled or overcrowded rooms or excessive noisce can trigger a raging headache.


7. Physical Triggers: Simple actions such as wearing a too-tight hat or hairband, as well as conditions such as eye strain or toothache can all prompt a painful headache.


8. The weather: People who are sensitive to climate may find they develop a headache just before a storm or in close, humid weather. Cold weather, particularly with a biting wind, can cause head muscles to contract and cause pain.


9. Televisions, Monitors, Mobile Phones, PDAs: Any activity that involves a fixed focus for long periods of time can cause head pain. For instance, many people come out of the cinema with a headache. You may find sitting back from the screen helps.


10. Smoking: Heavy smoking and passive smoking can trigger a headache. And, if you're giving up smoking, you'll probably find you get headaches for the first couple of days.


11. Painkillers: It may seem odd that tablets taken to relieve a headache can cause another the next morning. But painkillers are thought to neutralise the body's naturally-occuring opiates (endorphins) which act as our own painkillers. People who take 30 or more aspirin, paracetamol or ibuprofen a month often suffer from headaches. A week off all drugs usually brings dramatic relief.


12. Sleep: Both too much and too little sleep at night can cause a headache the following morning.

• Most headaches respond to over-the-counter painkillers like aspirin, paracetamol and ibuprofen. You may find the soluble versions work more quickly to relieve pain and are less harsh on the stomach.


• In addition to a painkiller, tension headaches may require a muscle relaxant as well. These are available on prescription from your doctor.


• People who regularly suffer from headaches often find relief from alternative therapy. Aromatherapy, acupuncture and manipulative techniques such as osteopathy and chiropractic have all been shown to relieve headache.


• Sleep helps most headaches, and one of the best ways to cure a headache is to have a nap.


• Learn to relax away tension with yoga or meditation.


• Headaches are often caused by hunger, so make sure you keep your blood sugar levels stable and don't go too long between meals.


• A brisk walk or mild exercise will get oxygen to the brain, relieve stress and release endorphins, the body's natural painkillers.


• A head, neck and shoulder massage can ease tight muscles, helping prevent tension headaches.

The DASH eating plan follows heart healthy guidelines to limit saturated fat and cholesterol. It focuses on increasing intake of foods rich in nutrients that are expected to lower blood pressure, mainly minerals (like potassium, calcium and magnesium), protein, and fiber. It includes nutrient-rich foods so that it meets other nutrients requirements as recommended by the Institute of Medicine.

• Eat a medium apple instead of four shortbread cookies. You’ll save 80 calories.


• Eat ¼ cup of dried apricots instead of a 2-ounce bag of pork rinds. You’ll save 230 calories.

• Have a hamburger that’s 3 ounces of meat instead of 6 ounces. Add a ½ cup serving of carrots and a ½ cup serving of spinach. You’ll save more than 200 calories.


• Instead of 5 ounces of chicken, have a stir fry of 2 ounces of chicken and 1½ cups of raw vegetables. Use a small amount of vegetable oil. You’ll save 50 calories.

• Have a ½ cup serving of low-fat frozen yoghurt instead of a ½ cup serving of full-fat ice cream. You’ll save about 70 calories.

• Use fat-free or low-fat condiments.
• 
  
• Use half as much vegetable oil, soft or liquid margarine, mayonnaise, or salad dressing, or choose available low-fat or fat-free versions.


• Eat smaller portions – cut back gradually.


• Choose fat-free or low-fat milk products.


• Check the food labels to compare fat content in packaged foods – items marked fat-free or low-fat are not always lower in calories than their regular versions.


• Limit foods with lots of added sugar, such as pies, flavoured yoghurts, candy bars, ice cream, sherbet, regular soft drinks, and fruit drinks.


• Eat fruits canned in their own juice or in water.


• Add fruits to plain fat-free or low-fat yoghurt.


• Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or rice cakes.


• Drink water or club soda – zest it up with a wedge of lemon or lime.

1. Set up a schedule and try to keep it.


2. Get a friend or family member to join you. Motivate each other to keep it up.


3. Cross-train. Alternate between different activities so you don’t strain one part of your body day after day.


4. Set goals.


5. Reward yourself. At the end of each month that you stay on your exercise program, reward yourself with something new – new clothes, a new book – something that will help keep you committed. But don’t use food as a reward.
   

• Calcium helps strengthen and protect the the bone.


• Calcium is needed to build your nails and the dentine and enamel of your teeth.


• Your skeleton is a living tissue and thus, it's continuously being broken down and renewed. So as your bones age, they are gradually replaced by fresh supplies of calcium and all the other necessary bone-building materials.

• Even as an adult, your skeleton is being replaced every 7 to 10 years. So you need to keep up your calcium intake throughout your entire life.


• If you eat a lot of meat, you may need extra calcium. High levels of protein increase calcium absorption but also increase the amount lost in urine.


• Smokers and drinkers also need to increase their daily calcium intake.

1. Aromatherapists sometimes recommend taking pure oils internally. This is not recommended. You must not ingest oils without the advice of a qualified practitioner.


2. Pregnant women must be cautious about using aromatherapy, as some oils could be harmful to mother and baby. Ask a therapist for advice.


3. Never apply undiluted oils to the skin as they are likely to cause irritation. If you have sensitive skin, apply a diluted oild and leave overnight to determine if it's safe to use.


4. Essential oils should always be kept out of the reach of children.

1. Clary Sage
   Known in the Middle Ages for its ability to heal eye problems, it's used as a relaxant to reduce anxiety.


2. Lavender
   One of the most versatile oils, lavender is a classic remedy for aiding relaxation and trating insomnia.


3. Lemon
   Oil from the rind of lemons has antiseptic properties and is refreshing and invigorating.


4. Marjoram
   It has a delicate fragrance and is wonderfully calming and fortifying.


5. Neroli Oil
   
   Neroli oil, which has an orangy scent, helps calm the emotions and works as a sedative.


6. Rose
   Rose works as a powerful anti-depressant and of course roses have many meanings.


7. Ylang Ylang
   A sensuous, exotic oil, ylang ylang is reputed as a powerful aphrodisiac. It also has a sedative effect on the nervous system.

Acquire the Mindset of those who already have what you want i.e. Become what you want

• He has proof that he knows what he is actually talking about. There is no need for expert knowledge on nutrition. But knowing what actually has worked him and demonstrated how this has worked for him is a must.


• He has before and after pictures of himself showing how much weight he has lost.


• He has detailed the exact steps he has undertaken to lose/gain weight.


• He just plainly inspires us to follow in his footsteps and to try the diets and fitness he has undertaken.

• Glucose is the only source of energy for the brain and for certain types of cell such as red blood cells. (The cells which carry oxygen throughout our body.)


• Sudden contraction and relaxation of our muscles demand energy which is obtained from the breakdown of glucose.

• Jimmy drinks lot of water.


• Jimmy exercises a lot.


• Spirituality has helped Jimmy in his quest to lose weight.


• And more important (from my point of view), Jimmy has had the full support of his wife, Christine.