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Basic Exercises After Pregnancy

Weight loss and fitness standards to require patience, time and discipline; if you speed up the process may have other health problems. To return to the previous form may require 6-12 weeks of classes, sometimes longer, so do not give up!Exercises After Pregnancy







With the right approach, starting from 24-48 hours after birth, you can avoid many problems, and start to rebuild your body.Always consult your doctor before starting training, as all mothers and their health is different. Restrictions may apply to you, so do not do the exercises immediately . Begin to engage only if your doctor agrees, and always remember that patience and time to help – so do not be discouraged!
Stomach after childbirth removed only by special exercises for the lateral muscles and respiratory training , limit the food will not help reduce cross-stretched muscles and strengthen direct abdominal muscle.
Learning the art of breathing
After delivery, the skin and muscles tend to become loose and jelly and have not neuromuscular awareness of how to work properly. That is why it is important to use breathing techniques to return the abdominal wall to its former state. When you breathe, your chest and abdomen should expand when you breathe out, the chest and abdominal wall is reduced. This is a very important moment in the training. Abdominal muscles should be reduced before they can be strengthened. Breaths, abdominal muscles contract and become stronger with each exhalation.
Learn basic diaphragmatic breathing . Lie on the floor on your back and pull your stomach inward with all his strength, tightening the abdominal wall to the spine. Then inhale slowly through your nose, directing the air into the chest and hold your abdominal muscles in this position, hold your breath for 10-12 seconds and repeat 10-20 times. This breathing exercise will make you feel elegant and confident, and you will be able to breathe deeply and fully.

Tips for losing weight – IDEAL HEALTH DOCTOR

For those who want to have a slim figure there are many miracle diets.

And each of them says the same thing: less fat less general in all In theory, we are all strong, often do know that you can eat and what is not necessary, but in practice things are quite different. And sooner or later, yet there comes restrictions, get up before a choice: give up on the diet and go on about their appetite or suffer further for the sake of their beauty.
Those who are consistent and steadfast, come out winners and become experts in the field of weight loss, and share helpful tips how to lose weight, techniques, Techniques in the fight against temptations which are subjected to sitting at a table laden with a variety of goodies. For table usually sit down to eat delicious.Tips losing weight

We offer you the advice of experts and dietitians for weight loss

I. It is necessary to change habits

1. Accept the decision for yourself – eat just sitting. We eat much more if a snack on the go, standing on the street, in a hurry.
2. Put a plate on always a little less than usual, and adhere to strict rules: content with what is already on the plate, and never can report, even if it is a favorite dish.
3. In the grocery store go only on a full stomach, because a hungry man buys far more than it needs, and well-fed is much easier to resist the temptation to buy something tasty.
4. Going for products in advance and draw up a list of no more than this do not buy.
5. On a walk it is best to go out after breakfast, lunch or dinner, becausecalories burned in this case more than fasting.
6. Pre-prepare yourself for a second breakfast or lunch: low-fat milk, a small cheese sandwich, a piece of chicken with lettuce leaf, a handful of prunes. It is very important to have something prepared in advance, so as not to be tempted to eat horrible.
7. During the meal, do not read books and newspapers and do not watch TV. Eat with taste, concentrating on the food. Following the ups and downs of the movie, or reading an interesting book, you can eat a lot more than it should.
8. Cooking should only once. If, however, to save time necessary to prepare more, then set aside on a plate as long as necessary, and the rest immediately in the refrigerator clean.
9. More than two dishes at a meal, you should not have. Changing the dishes, even if in small quantities, stimulate appetite. Spicy seasonings, adding piquancy, and increase appetite.
10. If possible, share lunch and dinner on two stages. Vegetables, rice, or pasta with meat dish eat at once, and a piece of cheese or fruit after two hours.
11. Eat each piece as if eating a delicacy, biting off small pieces and savoring, delaying a little longer in the mouth. So you shall be filled by eating much less.
12. The number of calories should be harmonized with the rhythm of your day. In the morning, before work, you can give yourself an indulgence and a little more to eat, at lunch a few limit yourself and dinner should be very easy, especially if it comes at a time just before bedtime.
13. If it so happened that the day before you have eaten too much, then the next day, try to limit yourself, you can afford a vegetable soup without salt, herbal drink instead of tea, low-fat cottage cheese or milk, and that’s all!

II. deceptions hunger
14. If you are used to gnaw nuts or cookies, sitting in front of the TV, and grow out of this difficult, try to replace them with green salad.
15. Before you go to visit, where you will find a great temptation, drink a glass of kefir or yogurt.
16. Instead of juice is best to eat the whole fruit, because the body needs fruit fiber, from it not fattening.
17. To begin with lunch is best dish of chicken or vegetable broth. This low-calorie soup, filling the stomach, allows to eat much less.
18. If you like sweet, you can afford to 1-2 piece of dark chocolate.
19. If possible, try to keep only the “right” foods in your refrigerator: milk, cottage cheese and yogurt with low fat, lean meats, vegetables, fruits, eggs, etc.
20. The classic garnishes replace beets, carrots, root celery, cauliflower, broccoli, etc.

See You Later Winter… Hello Spring!

Looking forward to spring?

So are we!

And depending where you are, perhaps you haven’t really seen it yet. We sure haven’t.

Luckily, our friends at the Rainforest Alliance have been thinking ahead with ideas to put a little more spring in our stepregardless if its here yet.

For welcoming spring, theyve come up with five eco-friendly, sustainable ideas to revitalize our bodies, homes and minds.

From the Rainforest Alliance:

To celebrate spring, the Rainforest Alliance has developed five green ideas to revitalize your body, home and mind, and give a boost to the planet while ensuring sustainable livelihoods. By choosing products and services that have achieved the Rainforest Alliance Certified™ seal, the Rainforest Alliance Verified™ mark or the Forest Stewardship Council (FSC) logo, you are supporting the environment and the well-being of farm and forest workers, their families and communities.

1) Rejuvenate your skin

Nourish your skin with the Rainforest Skin Care Formula by Alba Botanicals. Enjoy peace of mind knowing that the Andrioba and Brazil nut oil used in these products were grown on farms that help to conserve the very rainforests they were grown in. Be sure to try the renewal scrub, foaming cream cleaner, toning mist and facial cream.

2) Refresh your mind

There is no better way to refresh your mind than by learning something new! The United Nations has declared 2011 the International Year of the Forest. Watch this video to learn about forests and the vital role they play as the lungs of our planet, providing food, water and habitat to plants, animals and humans.

3) Revamp your outdoor living

It’s time to enjoy the great outdoors once again, and what better way to enjoy it than in the comfort of your own backyard. If you are looking for new wooden outdoor furniture, ensure it comes from responsibly managed forests, certified by the FSC. Explore the range of certified outdoor furniture at Jensen Leisure Furniture and Forest World.

4)  Reduce clutter

It’s time for spring-cleaning! Rid yourself of clutter and raise funds for the rainforest without dropping a dime! Hold a charity garage sale, donating proceeds to a nonprofit sustainability organization. Donations to the Rainforest Alliance go towards protecting wildlife habitat, reforestation, and promoting sustainable livelihoods in developing countries.

5)  Relax on a vacation in Latin America or the Caribbean

Relax and soak up the sun in Latin America or on a tropical island in the Caribbean. Book your trip using and rest assured, knowing that your vacation is supporting the environment as well as the livelihoods of local communities


The Rainforest Alliance works with people whose livelihoods depend on the land, helping them transform the way they grow food, harvest wood and host travelers. From large multinational corporations to small, community-based cooperatives, businesses and consumers worldwide are involved in the Rainforest Alliance’s efforts to bring responsibly produced goods and services to a global marketplace where the demand for sustainability is growing steadily. For more information, visit .

The Best Calf Stretch Exercises

You know its important to stretch your calves, but do you know how and why Here, learn why you should stretch before and after a workout. Plus, learn two beginner calf stretch exercises

Stretching before and after working out is very important for your health. It’s important before a workout because stretching can stimulate blood flow to muscles, helping them to perform more efficiently—but it may be even more important afterward. According to physical therapist Debbie Pitchford, “After running, stretching helps to remove lactic acid from the muscle, which in turn reduces muscle soreness.”

This helps the body to be more flexible and reduces your risk of injury—and stretching after your workout has the added benefit of helping you to relax.

Basic Calf Stretch

The basic calf stretch helps to relax the entire calf and should be done before and after your workouts, in addition to the rest of your stretching routine.

To perform this stretch, stand up straight. Face a wall, standing about 12 to 24 inches away. Put your arms on the wall in front of you and slowly lean forward until you feel the stretch in your calves. Hold this position for about thirty seconds.

To get a more intense calf stretch, place your feet further from the wall while performing this exercise.

Hamstring Stretch

The hamstring muscle runs up the back of your leg from right below your knee to your buttocks. It helps you to lift your lower leg and to bend your knees. Pulling the hamstring muscle is a common and painful calf injury. Performing hamstring stretches before and after your workout can help to reduce the risk of this type of injury.

You can perform this type of stretch one of two ways. While standing up, place one foot on a chair that is about waist high. Slowly bend forward until you feel a stretch in the muscle and hold at that point. Don’t stretch further than is comfortable for you.

You can also perform this exercise while lying on your back. Keep your back flat and eyes pointed at the ceiling while stretching. Lift one leg and hold it behind your thigh with your hands. Pull the leg toward your body until you reach a 90 degree angle. As you grow more flexible over time, you can slowly move the leg closer to your chest during this exercise.

Before starting any fitness program, be sure to consult with your doctor to ensure that you’re physically able to do so safely. Never force your body to stretch beyond its limits. Stretching should feel good—not cause pain.

Finally, remember this advice from fitness and nutrition expert Wayne McGregor, “It’s much safer to under stretch than to overstretch. Always remain within the comfortable stretch zone. Never go to the point where you cannot possibly stretch any more as this could do more harm than good! If you feel any pain or discomfort at any stage of the stretch then stop the stretch immediately!”

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Choosing the Best Electronic Medical Record Vendor

Electronic Medical Record system or EMR system is an integrated system used today as a vital part of the modern healthcare management system. It helps track, deliver and share patient’s medical records, among health organizations. Health records of patients will be stored in this web-based system to facilitate easy access anywhere in the world. Therefore, patients can move to any place they want and get a new physician while their old records and new records will be consolidated.

Standard Regulations when choosing the right EMR system

The Department of Health and Human Services has created a division network that provide standard EMR system that medical record vendors must strictly follow to maintain consistency between health care organizations. These regulations must be strictly be followed by pharmacies, private physicians and other health care givers to maintain software that will help coordinate all records that are accessible to all.

What to look for in Electronic Medical Record Vendor?

First, AAFP or the American Academy of Family Physicians recommends that you choose a vendor that have more than experience in providing an integrated system for this purpose. With vast experience, these physicians would have just about enough to provide high quality service. It also recommended that you hire large firms to handle this for you if you are operating large practices. You need to rate their service according to policies, quality of service, functionality of their system, the feature inclusion, their recommendations and cost of their service.

Since, system downtime is never acceptable, especially for such important data. Loss of records due to system downtime must be avoided. Your EMR system must always have a backup system that will ensure that all records are kept safely. The patient’s security and record confidentiality must also be addressed adequately. Be sure to talk to at least three different EMR consultants before purchasing one.

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Tips for greener laundry

Laundry. We dont really love it but we have to do it. Each day, we use clothing, towels, bedding and, inevitably, we have to clean it. But how can we do this in the greenest way possible?

You see, second to the refrigerator, the washing machine and dryer use the most energy in the home. And that isnt the only ungreen thing about these appliances; most of the laundry cleaners go down into our water systems, too.

Here are our top tips for making the chore of laundry as green as can be:

Get a Front Loader

Front loading washing machines clean clothes more thoroughly and use less water and energy than  most top-loading counterparts. Even further, if they bear that Energy Star logo, they  typically use between 18 and 25 gallons of water per load; compared to the 40-plus gallons used by older machines, thats significant.

Keep it Cold

No matter what kind of machine you have, using cold water will improve its energy efficiency. About 90 pe cent of the energy used for the washing machine is from heating the water. Check out the Switch To Cold website, which estimates a savings of $50 to $100 a year by switching to washing on cold.

Nix the Irritants

Most conventional laundry soaps contain irritants that bother our bodies and the environment. These phosphates that can cause a negative impact on our ecosystem, and synthetic dyes and fragrances can cause some major problems. However, there are many phosphate and bleach-free products made from biodegradable, plant- and vegetable-based ingredients

Line It Up

An easy energy saving option: dont use the dryer altogether. Drying on a line saves energy and leaves your clothes smelling with a lovely freshness you cant get anywhere else.

Or Dry It Right

If you must use the dryer, be sure to keep the lint filter clean. It will increase efficiency and shorten drying time, and reduce the wear and tear on clothes. The best part? It will save loads of energy.

Ditch the Dryer Sheets

Although hanging it to dry is the best option, sometimes the weather isnt compliant, or a fluffy soft towel is necessary. However, those dryer sheets are full of toxins that leech into our breathing space. A better option? Try making your own with a  moist washcloth sprayed with liquid fabric softener and tossing it into the dryer?

Other Quick Tips

  • Instead of washing two small loads, just wash one instead.
  • If you only have a few things to wash, and want to wash them because you had a slip in the mud or a problem with some tomato sauce, be sure to set your water level accordingly.
  • However, be sure not to overload your water they need to move freely in order to get clean.
  • Cold-water rinse saves energy, even if they were washed in hot water.
  • Do all your laundry loads on the same day. If the dryer is hot from another load, or the water is heated from the previous run, it used leftover heat instead of starting from scratch.

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Food Stamps and Soda: Of Soup, Nuts, Carrots, and Stick

I have a sneaking suspicion that the “keep the government out of our business!” crowd will object to the plan by NYC’s mayor, Michael Bloomberg, to preclude the use of food stamp assistance- known as SNAP- to purchase soda.  But here’s the irony in that: this is the government minding its own business, literally, more than anyone else’s.

First, the Supplemental Nutrition Assistance Program is, of course, a government program- overseen centrally by the USDA, with administration farmed out to state and municipal authorities.  If the government is giving out the money, the notion that it has a say in what it can be used to buy may not be entirely outrageous.  I trust we can all agree that there would be cause for protest if money or vouchers given to help sustain a ‘hungry’ household were spent on, say, cocaine, or for that matter tobacco- right?  Soda is not cocaine, or tobacco- but it is an at least nominally addictive substance, corrosive if  not abruptly toxic to health, and devoid of any nutritional value food assistance is intended to help obtain.  QED

But second, and at least as important- the ranks of SNAP participants- much enlarged courtesy of our global economic woes- are substantially the same ranks enrolled in Medicaid, government health insurance for the financially challenged.  So here’s the thing for all to ponder: should government food subsidies be useable for the very kinds of foods that are most strongly associated with bad health outcomes, for which additional government expenditures will be required?  No private business would function so dysfunctionally, and this seems to bespeak the very kind of government inefficiency to which the shrink-the-government contingent objects.  

Maybe, to the extent possible, the government should mind its own business.  But almost any way the soda bubbles burst, this is their business.

So- I support the move.  Food assistance dollars should pay for…food.  Only in a modern world habituated to glow-in-the-dark comestibles could soda even be considered food.  It is, in essence, a sugar- or in its diet guise- artificially-sweetened chemistry experiment in a cup.  Typically, a very large cup.  At least as far from anything that truly deserves to be called food as it is from cocaine.

So it comes down to this: maybe food assistance dollars should be limited to food.  Is there really cause for protest in that bold position?

Of course, it does raise a challenge the American Beverage Association will no doubt quickly voice:  is soda demonstrably less ‘food’ than, say, Fluffernutter; artificially colored hearts, moons, stars, and clovers; cheese-like spread (whatever that is, exactly); fruit roll-ups (that have, in fact, never met a fruit); and so on?  Their anticipated protest is legitimate, and not- in equal measure.

Legitimate, because soda is by no means the only detour from the realm of actual food into the realm of modern pseudo-food concoctions we eat routinely.  But not legitimate because soda is a very good place to start the process of limiting dedicated food assistance dollars to food.  It is about as devoid of redeeming nutritional properties as a food can be; as a beverage presumably intended to address thirst, it is readily replaceable with something that is available to almost everyone for free (or nearly free), namely- water; and, it is decisively and specifically associated with weight gain, obesity, and compromised health.  

But even as I defend and applaud the Mayor’s plan, I feel obligated to point out that we could do far better than this.  We could make the SNAP program work better by applying a carrot, rather than a stick- and by addressing food choice from soup to nuts, rather than just from Coca Cola to Pepsi.

Here’s the idea: directly link the purchasing power of food assistance dollars to the nutritional quality of the food selected.  The rationale for such an approach is both clear and compelling: if the government is providing money for food, then the more nutritious that food is, the better spent those dollars.  And, just as bad food (or pseudo-food) can propel people toward ill health, true food can immunize them against it- and confer vitality.  I trust we can agree from all points on the political spectrum that when the government DOES spend its (and therefore, our) money, it should spend it wisely.

To make this work, we need a universally applicable, objective, reliable measure of overall nutritional quality.  As regular visitors here know- we have one.  The NuVal system assigns a score from 1 to 100 to any and all foods; the higher the number, the more nutritious the food.  Some 75,000 foods have been scored this way to date.

Now, imagine taking these scores and for any given food category- say, bread- putting them into quartiles: the lowest scores; the next higher; the next; and the highest.  Now, link the scores to SNAP vouchers so that a dollar is worth a dollar in the bottom quartile; it’s worth $1.25 in the next; $1.50 in the next; and $2 in the top quartile.  No punishment (stick) for choosing food of low nutritional quality, but a direct financial reward (carrot) for choosing food- in any category- of high nutritional quality.  Such an appoach could help make SNAP a means not only of procuring calories- but of actually procuring nutrition.  Currently, the SNAP program prevents hunger, but does little or nothing to defend against obesity, diabetes, and other chronic disease- which, indeed, are disproportionately abundant among SNAP participants.  Why not fix this?

And in so doing- and here’s a nod to my “less government” friends- markedly reduce Medicaid costs?  It is my hypothesis- and that of a large group of esteemed colleagues- that it would cost far less to subsidize and encourage nutritious foods this way, than it does to pay the costs of diabetes and heart disease care associated with poor food choices.

This group of colleagues- from throughout the U.S. and indeed, the world- has joined me in the development and submission of a grant application to the USDA to test this very hypothesis.  We want to prove that if food assistance is directly linked to a reliable measure of food quality, health will improve, and costs will go down.  We will learn the fate of the grant in November; more on that topic when we do.

For now, anticipating the objections to Mayor Bloomberg’s proposal, I defend it.  Even though I like using carrots better than sticks.  Even though I prefer a soup-to-nuts over a soda-only approach.  

I defend prohibiting the use of food assistance dollars for soda because, by any reasonable measure… soda isn’t really food.

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USAID Releases Report to Track Progress of NGOs in Europe and Eurasia

In 2009, NGOs across Central and Eastern Europe and Eurasia were at the forefront of the issues facing their societies, from elections to discrimination to environmental degradation, according to a new study released by the United States Agency for International Development (USAID). This study, released on July 30, is the 13th edition of the NGO Sustainability Index, a key analytical tool that measures the progress of non-governmental organizations (NGOs) in this region.

NGOs have persevered in their efforts to raise public awareness, advocate for policy change, and deliver needed services, often in the face of formidable obstacles.

Secretary of State Hillary Clinton toured the region in early July to highlight the important role that civil society organizations have played in democratic development. At the Community of Democracies in Krakow, she cited, “societies move forward when the citizens that make up these groups are empowered to transform common interests into common actions that serve the common good.”

USAID tracks the progress of the NGO sector in 29 countries in Central and Eastern Europe and Eurasia. Contained in the 13-year collection is a historical record that provides substantial data on each country. Differences between the countries surveyed in this report are great, but the challenges facing NGOs are often surprisingly similar. NGOs from Latvia to Tajikistan strove to improve internal governance, to raise their visibility in the media, and to secure stable sources of funding. NGOs experienced government pressure and criticism in countries as diverse as Moldova, Montenegro, Slovakia and Belarus. The NGO Sustainability Index examines these and other key events and developments that affected the region’s NGOs during the year.

Two articles in the Index highlight trends that significantly affect NGO sustainability in the region. In “The Quiet Revolution: How technology is changing the civil society landscape in Eastern Europe and Eurasia,” Ari Katz explores how NGOs are using different types of technology to advance their mission while Joerg Forbrig delves into the effects – both negative and positive – of the economic crisis in “Never waste a good crisis: The 2008 economic downturn and post-communist civil society.”

The NGO Sustainability Index examines the overall enabling environment for civil society, focusing on seven dimensions: legal environment, organizational capacity, financial viability, advocacy, service provision, infrastructure, and public image. Each country report provides an in-depth analysis of the NGO sector along with comparative information regarding prior years’ dimension scores, which are encapsulated in easy-to-read charts. Dimension scores for 1997-2009 are summarized in Annex A. The full report can be found on USAID’s Europe and Eurasia Website,

USAID Deputy Assistant Administrator for Europe & Eurasia, Jonathan Hale noted, “A strong civil society is critical to effectively tackling a range of challenges from fighting global disease to strengthening government accountability. We are pleased to be able to offer this tool to our partners to highlight progress in civil society development in the region.”

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