Fresh Information

August 21, 2010

Find a Tutor

Filed under: Global Information — Andy Subandono @ 8:04 am
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How to Find a Tutor

Let’s son … diligent learning, in order to become smarter child

By Anton Lebedev

Parents are always looking for tutors. They look for tutors in the fall, in the spring, and even in the summertime. However, they do not always know where to turn to find the best tutor for their child. I am going to explain some ways for parents to find a qualified tutor.

The easiest way to find a tutor is by contacting a tutoring agency in your vicinity. Make sure that the tutoring company is well established and professional before contacting it. The longer a company exists, the better it generally is. Read reviews on tutoring agencies. You can find them online in places such as Yellow Pages and Google Local. Ask parents which tutoring programs are the best in the area. Note that there are two types of tutoring companies: in-home tutoring services and learning centers. In-home tutoring services will send a tutor to meet your child at your house or at a library while learning centers will make you come to a centralized location. Not all tutoring services offer one-on-one tutoring services. Many only offer group tutoring services. While group tutoring services work well for some students, they do not work well for others.

If no tutoring agencies are available in your area, try asking a school counselor. Schools often have a directory of tutors. Note that schools list all tutors in the area and do generally not control the quality of the tutors.

Also, you can check newspapers and online classifieds such as Craigslist for tutor postings.

If you are working with a tutoring agency, there is generally no need to interview tutors or run a background check on the tutor. The tutoring company generally screens the tutors for you. However, it is a necessity when hiring a freelance tutor. There are many online services that offer affordable background checks. Observe the tutor during the first session to make sure he or she is competent.

If you cannot find a tutor using other methods, try asking your friends, neighbors, and colleagues. They may know a good tutor that does not publicly advertise his or her services.

When looking for a tutor, it is also very important to remember that not all people who are experts in a subject are great tutors in that subject. A math prodigy is not necessarily the best math tutor.


August 20, 2010

Lose Body Fat

How to Lose Body Fat – 3 Fat Burning Myths Dispelled

So beautiful my body, make men drool

By Billy Deakin

Excess body fat, or abdominal fat, especially around the belly can be a significant health risk. As a factor associated with an increased risk of diabetes, heart disease, and certain cancers, many people are keen to lose their “beer belly” for both health and aesthetic reasons. The problem is, there are so many myths and untruths about body fat that it can be hard to know how to what the best course of action is. Let’s dispel those myths, and show how you can start seeing those pounds drop off…

Myth #1 Sit-ups and crunches will burn my belly fat

Think that doing 200 crunches a day will burn away your “spare tyre”? Think again! While any exercise is better than none, what you really want is aerobic exercise, like jogging, swimming or cycling, to burn fat. Crunches are typically anaerobic, and they will certainly tone up the muscles in your abdomen – but they won’t do much to reduce body fat.

Myth #2 Genes/hormones are responsible for my body fat, so there’s nothing I can do

Like many myths there is some truth here. Specifically, how and where your body stores fat is largely controlled my your genetics and your hormones. That’s where the truth ends however, because you CAN do something about it!

You may well be prone to your body fat being mostly on your belly, but if you’re exercising and eating properly, your body will be storing less fat. So it doesn’t matter WHERE that fat is being stored, there will be less of it in total, so there will be less on your belly!

Myth #3 I need to count calories to lose weight

Again, there is some truth here, but there’s a lot of untruth too! While anyone taking in way more calories than they use is going to have excess fat, the fact is that all calories are not equal. The problem with being overly restrictive on your calorific intake is that you’ll be hungry, and then more prone to snacking. The key is to learn what types of food are likely to put weight on, and what foods (such as monounsaturated fats for example) can actually aid in burning fat!

So as you can see, the key to helping you loose body fat is in learning a little about how your body works, how it processes food, and what types of food to avoid (and it’s not just as simple as eating salads and avoiding burgers!).

The key to losing body fat, and keeping that weight off is in regular exercise, but coupled with a few very small but very important changes to your diet. You don’t need to “diet” as such, and massively restrict the amount you eat, just carefully balance the foods you are eating to ensure that your body metabolizes them properly, and doesn’t store excess fat around your body.

August 19, 2010

Google Pay Per Click

Filed under: Global Information — Andy Subandono @ 6:04 am
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How to Improve Your Google Pay Per Click Results

Pay Per Click

By Jennifer Daeschler-Yaniz

Trying to increase leads and lower your costs on Google AdWords check out our tips:

1. Do a search query report

You would be surprised by what terms Google will display your ad with.

How To:

Go to the reporting tab on your main AdWords interface and then click on reports, you will see a hyperlink to create a new report, Click on that, on report type choose Search Query Performance. To get the best idea of total queries set the period for at least a thirty days and click create report. You may find yourself surprised at what you are paying for.

After you have found keywords you would like to omit such as free, advice etc go back into your keywords tab click the hyperlink that says negative keywords and add those keywords to the list. You can exclude them on either the campaign or the ad group level. If you know that, you do not want your ads being shown when “free” is typed in combination with one of your keywords in the entire campaign then exclude them at the campaign level. If you want your ads to be shown when free and your keyword is queried in one ad group then just go to the ad group level exclusion.

2. You don’t have to be #1

The old adage is that in order to get the most traffic from your campaign you need to be number one. Studies have shown that ads in positions 2, 3 and 4 get about the same number of customers for a lot less per click. In fact I have found that customers that found my ads in positions 2,3 and 4 actually converted more often.

3. Use combination’s of exact, phrase and broad matches when selecting keywords for your campaign

I usually like to stick to combination’s of exact and phrase match as it avoids me paying for clicks that were generated by keywords I did not want. You will eventually see what keywords convert better.

4. Revamp your ads

If you have done all this and are still not getting the results you want, it may be your ads. Take a look at how your competition puts together ads to give yourself an idea. Try dynamic ads these tend to get more clicks for information on how to create dynamic ads or ads with automatic keyword insertion please see

5. Use long tail keywords

If you are tight on budget look for long tail keywords. These keywords tend to convert better because they are more specific. If I bid on “books” vs. “science fiction books” which do you think will convert better?

I hope that this advice will help you improve your existing pay per click campaigns. Pay per click advertising is a great way to drive instant traffic to a website that is not ranking, test out a new product or offer and expose your product to a new market.

August 18, 2010

Clean Hardwood Floors

Different Alternatives to Clean Hardwood Floors

Clean Hardwood Floors

By Tauqeer Ul Hassan

Hardwood floors require little care with a lifetime of value. Hardwood floor gives you a sense of warmth, richness and natural splendor. Maintaining your hardwood floor is not a tough task. Even a regular cleaning and maintenance will give your floor a long shiny life.

If you have a proper knowledge of do’s and don’ts in your hardwood floor care then cleaning would be certainly a very easy task for you. Hardwood floor cleaning needs some special care and some special kind of chemicals and products to keep it surface free from any damage for longer period of time.

In this article we will discuss different options and alternatives available for cleaning hardwood floor effectively. It is important for all those people having hardwood floors to keep these options and choices in mind to preserve the beauty of their floors for longer period of time.

Regular Cleaning

Daily cleaning is an assurance of your hardwood’s long life. Always use a soft bristled broom to clean your floors. Using hard bristled broom can scratch the surface of your hardwood flooring. Dust mops or vacuum with soft brush attachment is another useful tool to clean your hardwood flooring. Dust mops are effective against the dirt and grime accumulated on the floor surface. To prevent the dirt accumulation into the finish of the wood through foot traffic, regular cleaning of the flooring is inevitable.

Maintenance Cleaning

A non abrasive solution is always suggested to mop the hardwood flooring. Mixture of 1/4 cup of mild dish washing liquid in a small amount of warm water is considered as the best non toxic and non abrasive solution to clean the flooring. Dry off the floor with dry towel attached to dry mop handle right after you have mopped the floor. It is better to take help from floor maker’s instruction before cleaning, especially when your warranty is still valid. Those instructions will best guide you. Besides this, you can use baking soda for scratch or scuff marks on the wood flooring. Gently scrub the marks to remove them. For old hardwood floors with insufficient finishing, you can use Murphy’s oil soap. Oil soap is not good for finished surfaces so avoid using oil soap as far as possible on finished hardwood floors.

Natural and Commercial Cleaners

Many natural products are available in the market which can be purchased and used for cleaning. However, you can make some of the cleaning solutions on your own that are equally effective and cheap. Natural hardwood cleaners are very usually non-toxic and help to maintain the beauty and shine of the floor for long time. You just need to mix a small amount of vinegar into a small amount of water. Use this solution to mop the sealed floor. For unsealed flooring water is harmful instead use any oil like linseed oil to clean the unfinished wood floors.

If you want to use commercial cleaners, some important cleaners are Bona, Bruce and Armstrong.

August 17, 2010

Digital Money

Filed under: Global Information — Andy Subandono @ 3:36 am
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The Folly of Digital Money, the Lasting Value of Gold

It would be nice if you have a lot of gold

By Kevin A. Demeritt

Progress isn’t always…well…progress.

Take what we use for our money, for example.

Who, today, doesn’t employ a “symbolic” form of money, a credit or ATM card, several times a week (not to mention a day)? These digital transactions, though convenient, don’t actually represent the transfer of physical cash from one hand to another. Instead, and in reality, electronic digits are the only things that are getting transferred.

And not from one hand to another, but from one computer to another.

Consider this cautionary tale. A bank customer – let’s call him Dave – had accumulated 175,000 “bonus points” due to his bank credit card purchases. These points qualified Dave to buy, or in bank terms exchange, points for a variety of valuable goods (kind of like a frequent flyer program). He was all set to go.

At least until a controversy involving real money arose. Dave had wanted a top-of-the line gold watch valued at 200,000 points. He needed only 25,000 additional points – via more bank credit card purchases and/or cash deposits, deposits he promptly made – and that’s when the glitch surfaced.

A deposit error involving the computer input of a single zero left Dave short of his watch. Fortunately Dave was able to produce his actual paper deposit receipt to expose the bank’s digital error. Anxious now to keep its customer happy, the bank quickly “rewarded” him with the missing 25,000 “reward points.”

All it had to do to make things right was instruct an employee to make a few keystrokes and the additional 25,000 points magically appeared on Dave’s very next statement. One second he was short of the 25.000 digits he had rightfully earned, the next they were in his account.

All owing to a few keystrokes.

Not long later, the bank “devalued” its point system, 10-to-1. What used to take 200,000 reward points now took just 20,000. Again, this complicated devaluation process quickly and quietly took place through the magic of some keystrokes. Could our swooning greenback be devalued just as fast one day?

The point here? Instead of good old-fashioned gold-backed dollars or gold coins deposited in a bank, person to person, our new digital money is added, subtracted and transferred by some anonymous someone tapping a few keys on a keyboard. And by a digital network doing its thing. If a computer said you had $2.00 – or $200,000 – in your account, depending on the keystrokes made, that’s what you had. After all, the bank’s official computer said it was so.

You see, digits, in themselves, have no inherent value. They’re something like electronic fairy dust. It literally takes nothing but milliseconds – not sweat – to add, subtract, copy or transfer them. Sadly, the same is mostly true of dollars: Consider that trillions of them have been produced by Washington in just the last few years. Sure, cash may be a little less convenient to produce than digits.

But not by much.

Here’s how you make a million dollars digitally: you tap the number 1 on a bank computer’s keyboard, type in a comma, type in three zeros, type another comma, then type three more zeros. Presto! Total elapsed time? Maybe a few seconds.

Here’s how you make a million analog dollars: you work hard at a job that makes you $50,000, after taxes, a year, and then do that for 20 years.

Notice the difference? Needless to say, digital money is a politician’s dream.

Gold, on the other hand, is not reproducible. It’s a solid metal with a nice heft to it, and it won’t pass through a router no matter how clever a computer nerd is. You could call it real working class money. When you own an ounce of gold, you get to own it until you hand it to someone else. No one can add, subtract, copy or transfer your gold by tapping on a keyboard. No one has ever succeeded in rendering it worthless. And since gold is rare and can’t be printed on anyone’s printing press, there’s no danger of politicians diluting the precious metal as they can and do with the U.S. dollar. And that’s why politicians hate it.

Gold has been mankind’s hard money for thousands of years, easily outlasting countless paper currencies…and it’s certain to outlast today’s nerdy digital money, too.

In today’s great recessionary fog, merely having keystroked digits represent the sum total of your life savings can be, to say the least, a bit unsettling. It might be a whole lot smarter for you to have a good percentage of your assets represented by hefty physical gold you actually get to hold in the palm of your hand rather than “electronic fairy dust.”

August 16, 2010

Mystery of Tinnitus

The Mystery of Tinnitus and How to Treat It

O beautiful lady, keep your health..!

By Gaetan Fortier

The mechanisms of subjective tinnitus are often obscure. Worldwide research continues but the actual mechanisms, or processes of tinnitus are not yet fully understood. The causes of tinnitus are varied and difficult to determine. On the other hand, the exact physiological cause or causes of tinnitus are not known. Although there is no cure, some causes of tinnitus are treatable. Indeed, the problems associated with tinnitus are well documented, and they are real.

What is the origin of the tinnitus?

Objective tinnitus usually is caused by vascular abnormalities of the carotid artery or jugular venous systems. Initial evaluation of tinnitus should include a thorough history, head and neck examination, and audiometric testing to identify an underlying etiology. Objective tinnitus is typically caused by tumors, turbulent blood flow through malformed vessels, or by rhythmic muscular spasms. Most cases of tinnitus are subjective, which means that only the patient can hear the sounds.

Objective tinnitus often has a clicking, fluttering, or pulsating quality. Low-frequency, pulsating tinnitus is eventually cardiovascular in origin, occurring in synchrony with the individual’s pulse. Objective tinnitus accounts for less than 5 percent of overall tinnitus cases and is sometimes associated with vascular or muscular disorders. The tinnitus is frequently described as pulsatile, or synchronous with the patient’s heartbeat.

Find the Right Stuff to Cure Tinnitus

Various techniques can help make tinnitus tolerable, although the ability to tolerate it varies from a person to a person. Often a hearing aid helps suppress tinnitus. Various combinations of vitamins or supplements are on the market for tinnitus. Most of these uses a combination of antioxidant vitamins or supplements that have been shown to slow age-related hearing loss in animal studies and a few human studies. Various small pharmaceutical companies have begun testing medications that can target particular types of tinnitus, such as a drug that would specifically alleviate typewriter tinnitus. If such trials prove successful, Dr Salvi believes the major drug companies that so far have shied away from tinnitus research could start to pay attention.

Medications may occasionally help lessen the noise even though no cause can be found. In general, we are not at all enthused about medication treatment as the side effects can be substantial and the results are often unimpressive. Medications – It is essential to tell your family doctor about your tinnitus; some common medications cause tinnitus as a side effect or make your existing tinnitus worse. Take special care with medications for arthritis, rheumatic diseases, some antibiotics, and anti-depressants. Medical professionals estimate that 85% of the causes of ringing in the ears is unknown. However, the condition seldom occurs in isolation, and many of the related conditions do have established causes and in many cases natural treatments.

Medications that may cause or worsen tinnitus are called ototoxic drugs. There are very few ototoxic drugs. Medical treatment will not help you out. If you visit your doctor, most often your doctor only gives a medicine that only addresses the symptoms but not cures your tinnitus permanently. Medicines like sedatives, antidepressants, aspirin and so on can also cause tinnitus.

Protect Your Ears For Prevent Tinnitus

Earmuffs and earplugs are recommended for those who work with power tools. Ear wax can rarely cause tinnitus. Other causes include middle ear infection or fluid, Meniere’s disease, microvascular compression syndrome, and tumors of the 8th nerve. Ear plugs or ear phones are required. Because hearing losses are not equal across all frequencies, the equalizer adjustment option is strongly recommended.

Ear protection is vital for anyone who really wants to take up the drums. The best kinds of protection are the ones which fit around your ears and give you maximum coverage.

Earwax serves as protection of the ear from fungi, bacteria, dust, water and other particles from penetrating the inner ear. It also serves as coating of the ear. Ear-toxic antibiotics placed in the middle ear can in addition be used in treating the vertigo. They may induce deafness and can thus only be used in ears with very poor hearing.

Improved blood flow and circulation can in turn help eliminates ringing in the ears. Even so, be sure to check with your doctor before you start taking this. Improved blood flow and circulation can in turn help eliminates ringing in the ears. However, be sure to check with your doctor before you start taking this.

Experiences of tinnitus are very common in all age groups, especially following exposure to loud noise. However, it is unusual for it to be a major problem. In contrast, the people who are debilitated by their tinnitus are often found to be suffering from a major depressive disorder. Most people with tinnitus are not bothered by it. Some of the Do’s and Don’ts of managing your tinnitus are: DON’T. Causes of objective tinnitus are usually easier to find.

August 15, 2010

Classic and Elegant

Filed under: Global Information — Andy Subandono @ 2:31 pm
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Wear White For That Classic and Elegant Look

Classic and Elegant Look

By Andrea Dilea

Now that we’re entering the warmer months of the year, it’s time to get out those light colored clothes to wear. Light-toned clothes is best for the sunny weather as they can make you feel good and fresh even when the heat goes up.

I would recommend stacking up on light colored clothes, especially whites, if you live in an area where the weather gets warmer some time of the year. If you live in tropical areas, you can wear your whites althroughout the year.

The thing about the color white is that it gives a classic, clean and stylish air to your overall get-up. White is fresh and pristine, always pleasing to the eye. It is always refreshing to see people wearing white. It looks classic, chic and trendy, and can definitely outlive temporary fashion trends and clothing styles. Another great plus factor is that whites are so easy to mix with any color.

Most people refrain from wearing white because they’re afraid of stains and soiling. But the truth is, whites are the easiest to launder. When you get a stain or blot on white fabric, you can simply soak the whole thing in some bleach. With colors, you have to work through spot treatment and stand the risk of discoloration or over treatment.

Others stay away from whites because you can usually see through thin white fabric, but there are a lot of skin tone underwear that makes wearing white a lot easier. You can also get a bit fashionable and wear a colored sleeveless tee under a white overblouse and button it half-way.

It’s also a breeze to accessorize with white. You can wear all colors and types of costume jewellery since they stand out well with a white background. There’s not much fuss also about bags and shoes that go with a white get-up since you can actually wear both as accents.

Above all, white shirts, blouses, beach dresses, skirts or pants are simply and pleasantly fashionable. There’s that indescribable thing about white that gives you the step up in the fashion sense. So load up your wardrobe with lots of whites – they’re elegant, classy, and versatile, and you’ll get to wear each piece through the years without departing from any prevailing fashion style and trend of the season.

August 14, 2010

Intimacy of Marriage

Never Share the Intimacy of Marriage to Any Third Party – It is Costly and Very Risky

Ouch .. very tasty and very delicious

By Funom Makama

Exposing family affairs to the society does not help at all, especially if there are problems in the family. This is because rumor-mongers are always on the look-out for individual domestic trials. Many marriages have broken up as a result of gossip. Each time a misunderstanding between a wife and a husband occurs, it is grossly exaggerated and sensationalized. And as you may know, wherever a third party is involved, things never sort out by themselves.

There are certain healthiness in been open; but basic human nature is the same everywhere and so therefore, the standard still remains the same-both the husband and the wife need complete privacy in their sexual and domestic love. This is taught in the Bible. The songs of songs describes a relationship of husband and wife that is utterly private: “Promise me, women of Jerusalem; swear by the swift deer and the gazelles that you will not interrupt our love” (3:5). The idea is that in the family circle, there is a privacy into which no one else is to intrude at any time.

The Bible term for sexual intercourse is “to know”. For example, we read that “Adam knew Eve his wife; and she conceived” (Genesis 4:1). Only a woman’s husband is to “know” her. This means that husband and wife share together an intimacy of “knowing” each other that is not to be spread abroad to others. Neighborhoods sometimes become gossip centers where women openly discuss the secrets of their sexual relationships with their husbands. In this wordly way, every woman comes to “know” every other woman’s husband. It is a verbal form of adultery. Peter mentions those who “count it pleasure to riot in the day time, having eyes full of adultery, and that cannot cease from sin” (2 Peter 2:13, 14). There are ears full of it, too. Among the things which must not be once named among you, as become saints are filthiness, foolish talking, jesting (Ephesians 5:3, 4).

Husbands and wives, do not shame each other by telling others in your home towns about your faults and failings. You may say, I don’t how else to get him/her to change! But that is the “under the law” method, not “under grace.” You don’t try to shame someone whom you love; and shame is a very poor incentive for improvement. It produces bitterness and resentment. No one can do his or her best under such an atmosphere. If a husband knows that his wife is telling the neighbors or relatives about his faults, sexual or otherwise, he will feel bitter inside. Instead of wanting to come home at night, he will stop at the bar. And that’s where all kinds of troubles begin!

This is not focused only in the negativity. Also in the positive aspect. Some men are found of praising the sexual abilities of their wives amongst their fellow friends or even colleagues when they come together. Well, you think you are doing a good thing and crowning your wife in front of your colleagues but that is also wrong. This may create jealousy and may worsen some relationship somewhere which is already becoming bad. One of your friends who is not too impressed with his wife may hear your ‘gist’ and take it home. And use it as a yardstick to complain to his wife and seriously, you do not know how that marriage may end up. Also, most people believe, men talk about the intimacy of a woman who happens to be too cheap for them or even a prostitute. Even on a normal dating relationship, if a man truly loves his girl, whatever intimate thing they share would be kept secret by him. Then how much more of a wife? Has she now become cheap?

Keep the gate tightly locked to that little inner circle of your husband-wife relationship. Let each of you have the firm confidence that one will never betray the other, as Judas betrayed Christ to His enemies. Healing can come if there is confidence.

August 13, 2010

Sports Watches

Filed under: Global Information — Andy Subandono @ 1:46 pm
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Sports Watches – Tips to Choose the Best That You Can Buy

Sports Watches

By Margie Allen

Sports is an enjoyable and healthy activity that you can engage in. One equipment that you need to have is a sports watch. This equipment will surely enhance your training. This can help you manage your activities. There are some tips that you need to know for you to choose the best sports watch that you can buy.


The first thing that you need to consider when you want to buy a watch that you can use in sports is its durability. Always make sure that the watch can withstand the intensity of the sports that you are into. Quartz watches are practical choices because they are durable and cheap at the same time.


One feature that you always need to check is whether the watch is water resistant or not. Keep in mind that in sports, you may expose the watch in wet environment through your sweat or through the humidity of the air. This will damage the watch if it is not properly sealed like a water resistant watch. Try to choose a water resistant watch to ensure quality watch.


A watch must be made of durable and reliable materials if you intend to use it in sports. Keep in mind that you expose yourself to harsh environment most of the time and salt can damage metal watches. Try to choose the watch that are made of rubber, ceramic or titanium. These materials are proven to be good for a sports watch.


As a sports man, you need to have a watch that you can use in your activities and your routine. Try to look for one that has features that you can benefit from. A watch that has a timer and a stopwatch is one good thing that you can use for your activity.

Sports watch is one equipment that you need to have when you want to engage in sports. This equipment is indeed helpful. Try to make sure that you will choose the best one that you can use by considering the tips mentioned above for you to choose the best watch that you can ever use.

August 12, 2010

Prevent Diabetes

Physical Fitness May Reverse Or Prevent Diabetes

Morning run is a healthy sport and least expensive

By Fletcher Smith

Perhaps you have seen a certain, popular weight loss show on TV where the overweight contestants begin with a doctor’s visit and are usually given the bad news that they have type-II diabetes or at least are pre-diabetic. After a few months of working out and eating right they have not only lost a considerable amount of weight, but are generally informed that their diabetes and other health issues are miraculously gone. Well, this is not a fairy tale. It can happen for you too. If you want it!

Also, recent research has shown that type-II diabetes can be controlled with proper diet and exercise. By losing as little as 5% to 7% of their weight, people at high risk for diabetes can often delay or even prevent diabetes. But who is considered high risk?

  • People who are overweight or obese
  • The physically inactive
  • People with abnormal cholesterol levels (not just high)
  • People with high blood pressure
  • African-Americans, American Indians, Asian-Americans, Pacific Islanders, Latinos
  • People with a family history of diabetes

So what can you do about it? Well, unfortunately for several of these factors, there is nothing you can do. So you have to address the ones that you can help, and being obese was listed first for a reason. It is probably the #1 indicator for diabetes. Being overweight can make it hard for your body to make and use insulin properly. It can also directly affect your blood pressure and cholesterol levels. The good news here is that your weight is the one factor that you are directly in control of.

Basically, there are two key factors to controlling your weight;

  • Moderate exercise
  • Proper, healthy food choices

As for exercising with diabetes, it is recommended that you get about 30 minutes per day, 5 days a week. This can be done by typical activities like walking, hiking, biking, climbing stairs, swimming (especially if you already have feet or leg issues) or many other daily activities. Also, there are several good aerobic exercises specifically designed for people living with diabetes. You can also incorporate strength training with resistance bands or weight machines. Remember, muscle increases your metabolism so, gain muscle, loose fat. The key is to find an activity that you enjoy so you will look forward to it and become consistent.

As for your food choices, my favorite rule is to avoid processed foods when ever possible. If it does not look like what you call it, then it is probably processed and most likely unhealthy. What should you eat then? Well, a good start is plenty of fruits and vegetables (peas and beans, broccoli and dark green leafy vegetables are some of the better choices). Whole grain bread and pasta are healthy alternatives to processed white breads. For protein, fish should be eaten several times a week (not fried though). Lean red meat such as sirloin and skinless poultry are also good protein choices. Always choose non-fat dairy products and drink lots of water. The other important piece of controlling your weight is controlling portion sizes. A good rule of thumb is to never eat more than will fit in the palm of you hand. That is what size your stomach should be and it will adjust quickly to your new regime and the hunger pains will subside.

Remember, get active and eat good food and you too could delay, prevent or even reverse type-II diabetes. It is all up to you. And as always, please talk to your doctor prior to beginning any exercise or diet (but I am fairly certain they will agree).

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