How to Master Your Weight Loss Permanently

Losing weight can be simple for some yet extremely difficult for others. Basically to lose your extra weight you will need to eat fewer calories than you burn. This can be done by increasing your activity level and reducing the amount of calories you eat. By doing this consistently you will lose weight. But let’s look at why weight loss is so hard for some people.



Losing weight requires us to change our habits, and we need to accept this is a long term change of lifestyle if we want it to be successful and keep that weight off permanently. Initially you need to decide whether reaching your weight loss goals is something you can do on your own or maybe you would find it easier with the help of a support group. There are many such support groups available and you can find one in your area by looking through your local newspaper or on the internet.



One of the problems with dieting is that many diets are unappealing which makes them hard to sustain. But there are a lot of diets around offering lots of choices and you can vary your meals enough to make them appetizing for you. Another useful tip is to eat 5 or 6 small but frequent meals during the day instead of 3 large ones.



Did you know that eating slowly can help you lose weight?  By eating slowly your brain has time to register that you are full and sends your body a message to stop before you get carried away with overeating. Remember the objective of the exercise is to be satisfied, not bursting at the seams. You can also replace some of your meals with protein shakes, but don't do this for all meals as you still need the nutrition that only whole foods can provide.



The other component of the weight loss regime apart from diet is of course exercise. its a common mistake when you first start a weight loss plan to jump into exercise routines like there is no tomorrow. That is not going to solve your problem. Mainly because you will burn out and give up, unless you are extremely fit to start with.



You need to work out an exercise plan that you can follow and stick with. If you are not an exercise person try starting off with something you enjoy such as walking, dancing or swimming. These are known as cardio exercises and are good for fat burning, To develop an overall plan you should consider factoring in some weight lifting routines as these replace fat with muscle.



Last but not least it is important to drink lots of water, and get plenty of sleep. Put these two things together with a good healthy eating and exercise plan and you are well on the way to getting rid of those unhealthy pounds.



On a final note try to remember everyone is different, and that means they will lose weight at different rates, even though they may follow exactly the same process. Don't compare yourself to someone else just continue to follow your own weight loss goals it will happen for you if you are persistent and stay focused.

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How To Introduce Exercise Into Your Life

When you’re trying to lose weight, exercise plays a very important role. Exercising helps you lose weight by burning the calories that you’ve consumed. For most people, exercising is the hard part of losing weight. Many people begin exercising only to stop a short time later because it takes a lot of time out of their day. This article will give you a few simple ideas to exercise more while keeping your busy daily schedule.


If you’re trying to exercise more, try to increase the amount of walking you do in a day. If your job is only a few blocks away from your home, try walking instead of taking a cab or driving. While you’re at work, try to move around as much as possible. Since most people get an hour lunch break, use this time to walk around. You could take a short, brisk walk near your job after you’ve finished eating your lunch. By increasing the amount of walking you do each day, you’ll burn more calories without actually doing any hard exercises.


A good way to prevent yourself from getting bored of exercising is by doing exercises that you find enjoyable. If you don’t like going to the gym and walking on the treadmill, you could always try swimming. Swimming is a great because you're able to do a bit of exercising without hurting your body. Many people that struggle with joint problems turn to swimming as a form of exercise since it doesn't cause more problems. Another great option is going for bike rides. Bike rides are great because you’ll get to see a lot of different scenery while riding your bike. This can help to keep exercising fun and interesting. If you have friends that also want to lose weight, try to make it a group activity. This can ensure that exercising is fun for everyone since there will be great conversation and motivation throughout the group.


If you are looking to avoid the gym, buying home exercise equipment is a good choice. You can get basic elliptical machines and treadmills for a low price. If you’re going to purchase an exercise machine for your house, try to place it near a TV or computer. This will allow you to watch any TV shows or movies that you like while you’re exercising. The TV shows can help you to distract yourself from the exercise that you’re doing, and you could also use them as a way to keep track of how long you’ve been exercising. If a TV show is 30 minutes long, you could exercise while watching two episodes to get to an hour worth of exercise.


Exercising isn't about jumping into a hardcore workout regimen. When you begin exercising, you’ll want to start with things that you’ll be able to do every day without getting bored or burnt out quickly. By starting with quick, easy exercises that you can do daily, you’ll soon be on your way to losing the weight that you’ve always wanted.

How To Maximize Your Website's Usability

When it comes to web design, usability is every bit as important as having great content. Even the most informative, well-written articles are useless if no one can navigate your site to find them. Many website owners make the mistake of focusing their efforts solely on creating a bold, artistic layout, giving little thought as to how their visitors will interact with the site.


Good web design, on the other hand, incorporates intuitive navigation, easy-to-read text, fast-loading content and an effective search function. Once all of these elements are taken care of, then you can shift your attention to adding graphics and other artistic touches to the page.


Readability is one of the most often overlooked factors in terms of website usability. One of the main mistakes site owners make is publishing long, unbroken blocks of text. To maximize readability, paragraphs should be limited to two or three sentences. This makes it easy for your visitors to quickly scan your page and find the content they are looking for.



Another factor that reduces readability is choosing the wrong background color for your site. White text on a black background is notoriously difficult to read. The same thing goes for brightly colored backgrounds in shades or yellow, blue, red or green. To keep things as easy on the eyes as possible, your content should be presented as black text on a white background. You can still incorporate colors in other parts of your web design. Just leave the area behind the text alone.



 The next major component of website usability is navigation. If your visitors can't find the content they are looking for quickly, they will leave your site. That's why it is so important to design an intuitive navigation system that clearly showcases your best content. Don't make the mistake of using fancy menus that take time for your visitors to figure out. Instead, present well-labeled links to your articles that help your visitors instantly get where they want to go.



Incorporating an easy-to-use search function is also vital. Many visitors don't have time to poke around on your site looking for content. They want to be able to quickly search and find the information they need. The better you can make your search utility, the more satisfied your visitors will be.


Finally, it is important to keep your page loading time as short as possible. If it takes more than a few seconds for your content to load, your visitors may click away to another page. Optimize images to keep their files sizes small. Avoid using elements such as Flash or large-scale graphics whenever possible. Keep the code of your site clean, avoiding any unnecessary elements that can bog down your pages. If you use a content management system, try to limit the number of plugins that you use. Each plugin you activate can significantly slow your site's loading time.


By designing your site with a focus on usability, you can help your visitors quickly and easily find the information they need. Artistic elements can add a lot to your page, but the real design work lies in creating a site that is easy and intuitive to use.

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Effective Internet Marketing Strategies

Internet marketing is a business model that is done via the internet. The development in the fields of computer and internet has made it possible for people like you and me to start an online business with the least amount of capital and some knowledge about web marketing. It could be done from home and anybody with a knowledge on how to surf the net could start a small business on the net.


The first thing to do is find something that you are interested in. If you have a hobby or you are an expert on a particular subject; you could use this knowledge to start your own internet marketing business. You could package this knowledge as an e-book and sell this e-book via your website or free blog. Creating a website or a free blog is not difficult as there are thousands of free resources on the net that would teach you to create a website or a free blog in no time.



Once you build the website or free blog, you would need to promote this website in order to get higher ranking for it. Search engine optimization tactics would come in handy in such a situation. Google for search engine optimization and you would find plenty of free resources on how to do it effectively. There are other ways to promote your website or free blog on the net. Some of them are listed herewith for your convenience.



1. Article Marketing - Writing articles related to your product and publishing them on article directories across the web is called article marketing. There are hundreds of quality article directories on the web that would accept your free article for publication. You would be allowed to link to your website in the resource box. This is another method of promoting your website to the people who are searching for your product.



2. Pay Per Click Marketing - Pay per click or PPC is another method of advertising on the web. This method is not free and it would cost you money. You could advertise your website on Google, Bing or Yahoo by paying a fee. This is one of the easiest ways to get customers to your product. But, it would be very costly if you do not know what you are doing. So, do not use this method if you are not thorough with it.




3. E-mail Marketing - This is one of the most lucrative methods of making a profit from internet marketing. You should give your customers a free gift from your website, in exchange for their email addresses. These addresses could be used to send them valuable information on the subject that they are interested in. While sending them information, you could promote other products that would be helpful to them. This could be done repeatedly, when you have a large email list.



These are some of the most effective strategies that could be used to boost your internet marketing efforts and achieve success with internet marketing.

How To Promote Your Business Thanks Internet Marketing

Developing a strong online presence for your business is an excellent way to boost your sales and reach out to a wider audience. Your Internet marketing campaign will help you generate an interesting income if you use efficient strategies. Go over the following article to learn more about Internet marketing.


Start by defining what you want to accomplish thanks to Internet marketing. If your goal is to bring more customers to your brick and mortar store, you should focus on local Internet marketing strategies. You could for instance list your business with different directories and make good use of Google Pages to advertise your business to a local audience.



If you want to sell products to an online audience so you can broaden your horizons, you will have to provide your audience with a safe way to pay for the products they order. You will also have to find an affordable way to ship the products you sell. Share plenty of details about the shipping methods you use and make sure your customers feel safe about sharing their payment information with you.



The best way to develop a strong online presence is to create a website or a blog so you can share information about your products. Write useful content to inform your audience about the items you are selling. You will get even more traffic if your site or blog is filled with useful information. You could for instance create some tutorials or share some news related to your field.



Give your customers the possibility to subscribe to your updates. You should keep producing quality content as often as possible to keep people interested. Share links to new articles or video tutorials and let your audience know about new products. You can stay in touch with your audience by using email marketing or by creating profiles on the social networks your customers are likely to use. People will subscribe to your updates if they see your content as useful and valuable.


A lot of individuals will not shop online because they have a hard time trusting online stores. If your goal is to sell your products over the Internet, you need to put a human face on your brand. Write about your experience and your work on your site or blog. Post some pictures of yourself at work on social media or produce your own videos so you can demonstrate your products to your audience. Encourage people to get in touch with you if they have any questions. You could for instance let your customers know they can email you their questions, contact you on social media or even call your 800 number.


These tips will help you develop a successful Internet marketing campaign. Do more research on your audience and on the different Internet marketing strategies you want to use. Monitor your results, for instance by counting the number of products you sell online to make sure your methods are efficient.

How To Succeed At Internet Marketing

The success of people that create and sell products on the Internet is actually quite overwhelming. One of the main reasons that they are able to generate such huge sums of money is because of how interconnected everyone is as a result of the Internet. Marketing online is not that difficult to do. As long as you have a product to sell, and a way of getting targeted visitors and traffic to your website, you will be able to make some money, perhaps even a full-time income, on the Internet. What you need to do is find a way to set up a website or blog that offers a product or service, drive targeted traffic, and the sales will begin to come in. Here are a few tips on how to create an Internet marketing blog or website and get targeted visitors to your website.



Although traditional businesses typically use advertising such as newspapers or the classifieds in order to drive potential customers to their stores in the real world, on the Internet, there are a variety of ways to get targeted traffic to what you have to offer without having to even pay a dime. This is unheard of in regard to traditional advertising, though it is a very viable way to get targeted traffic each and every day. One of the best ways to do this is to post on Facebook. Although this would seem redundant because it is a social media site, many people like to share ideas and concepts that relate to products and services. Depending upon how large your Facebook account is, and how many people are following you, you can actually create a substantial income by simply posting things every day.



There are classifieds on the Internet. One of the largest is called Craigslist. Regardless of what city or state that you live in, you will be able to post an ad for whatever it is that you have to sell and potentially earn money from your efforts. Unfortunately, craigslist is usually about selling physical products. Therefore, if you really want to use this classified site to your advantage, selling a physical product is definitely a possibility, but you can also use this Internet Marketing site with digital products that they can download. By simply providing a link to your website, and the things that you offer, there are certain areas on Craigslist that will allow you to do this. By tapping into the millions of people that visit this website every day, you can make sales on a regular basis by driving traffic to your offers.



The last thing that you can do is article writing and submission. Although this used to be much more profitable, the key is to write articles that are unique, causing the search engines to index your information. If your keywords are extremely unique, what are called long tail keywords, you will be able to rank very easily, even on page one of Google, for certain keywords that you choose. By using these three strategies for your Internet Marketing, you should be able to generate enough traffic to make your Internet business endeavor worthwhile and hopefully profitable.

How to Handle Depression over the Loss of a Relationship or Job

There are all types of outside forces that can make a person depressed. It can be the loss of a job, spending the holidays alone, or lack of friends. Anyone of these outside forces can cause a person’s inner perspective to take a wrong turn, and create a depressed state. However, there are things that can be done to reverse this condition and bring more positivity back into an individual’s life.

Losing a Job


Researchers found that losing a job is not only an upsetting emotional problem, but one that can quickly create a high level of depression. Many people lose themselves in their work, and feel abandoned when they lose their job. As a result, they tend to shy away from social activities and pull themselves into a protective shell as a way to avoid interacting with others.


Alone for the Holidays


Many of the holidays throughout the year including Christmas, Thanksgiving, New Year’s and others are often a time for social interactivity. However, for those individuals that spend the holidays alone, they often feel an overwhelming sense of depression. It may be that their personality is simply not outward going enough to gain new friends, or get involved in a social environment. As a result, they can quickly become depressed anytime a holiday arrives.


Out of a Relationship


Many of us tend to put all of our eggs in a single basket when we are in a relationship. All of our happiness, desires and joys are usually found in the relationship with another individual. When we find ourselves out of a relationship, it can wreak havoc on our internal self-esteem and quickly cause a level of depression that seems unmanageable. As a result, we tend to shy away from any experience where there is social interactivity, which only helps exacerbate the depressing problem.



Finding Relief



There are certain things that any individual can do to find relief from high levels of depression caused by outside forces. However, to be successful requires a high level of commitment of not wanting to live with these conditions anymore. It requires becoming more involved in a social environment, finding a new job, or seeking out new relationships.


The First Step


There is no need to jump into the deep end of the pool just to make a change in your life. The first step can be simple. It can be all focused on you. By becoming more active, starting an exercise routine and developing better eating habits, you will likely make a more positive change and eliminate your depression.



By going for a long walk every day, or performing strenuous exercise, the body will automatically produce endorphins which will elevate your mood. Consider working out 20 to 30 minutes every day so that your body has enough time to create the endorphins. You will immediately start feeling better and the process will become addictive where you will want to exercise seven days a week.


There are ways to avoid becoming depressed when losing a job, losing a relationship, or spending the holidays alone. It requires a high level of commitment to seek out all the positive ways of altering your life for the better to alleviate depression.

How To Help A Depressed Person

Do you have a friend or family member that suffers from depression or perhaps bipolar disorder? Not only is this very upsetting to the depressed person, but it can cause much frustration in those among their family and friends. Some hold back from trying to help such a person for fear that they will make them worse. What are some things that you can do to be a support to a depressed person?


The first step is to reassure your love for the person. They may feel like their illness makes them unlovable. Make sure to distinguish clearly in your own mind the difference between the illness and the person. This often takes a lot of patience and love. For example, at times, a bipolar person may not like being around other people, but don't take this personally. Keep being their friend.


Another step to supporting a depressed person is to do research about their particular condition. This can give you and them special insight into the way they think and act. This can help you see to what extent their illness is affecting them. This will also help you treasure the person behind the illness. You might even consider accompanying your friend or family member to the doctor so that they feel like they are not alone.


Good communication is essential when dealing with a depressed person. Misunderstandings can easily arise on either side. Being constantly kind and forgiving will reassure the person that you are there for them and understand what they are going through. You will also want to avoid making the person feel that they are responsible for their own suffering and that if they only exercised enough willpower, they could get better.


Try to be empathetic. This means putting yourself in the sufferers place and think of how you would feel or want to be treated. Try to see things from their point of view. Do not expect too much from them. When a depressed person feels accepted for who they are, they can gradually gain confidence. They thrive under a non-judgemental atmosphere.


Make yourself available. Another big help to a depressed person is to assure them that you are there for when they need a listening ear. Of course for them to trust this, you must follow through on your promises. If they sense you are too busy, they likely will not try to unburden themselves any further. Many depressed persons are comforted by the thought that they have an empathetic friend who is only a phone call away.


Be careful about what you say to a depressed person. Try to speak positively, but don't overdo it. Sometimes being too cheerful can give the depressed person the impression that you really just don't get how they feel. Instead, find something that you can commend the person for. Perhaps it is the way they care for their husband, wife, children, parents, or home. By offering sympathetic words and kind constant help, you can help a depressed person carry their heavy burdens.

How To Fight Those Feelings of Depression

Everyone goes through the doldrums at one time or another. However, you have to know the difference between just the regular blues and major depression. Sometimes what starts out to be a minor case of the blues can end up dragging you down so much that it results in depression. When you down, it is important that you do not ignore those feelings. Sometimes those feelings will not just go away on their own. You have to do something for yourself to bounce back. This article will give you some advice about that.


When you are not in a good mood, give yourself some time alone to reflect. What is bothering you? Did something happen recently that caused you to feel depressed? Get a piece of paper and write down the possible causes of your sad feelings. If you have been feeling that way for a while, it is time to take a serious look at the possible causes.



After you have written your list, look at each item to see if you can do anything about it. Can you change the situation in any way? Can get help in solving the problem? Write down some solutions that you can take. Writing things down is actually very therapeutic for you. Think of it as putting down your weight and moving on. Once you write something down, you do not have to carry it in your head any longer. You will only deal with it when you are ready.



Give yourself the opportunity to feel happier. Go outside and enjoy a walk in the park. Look at the nature around you. If you have a pet, spend some time with it. People say that pets can de-stress a person and bring about a calm feeling. You will be warmed by the affection from your pet.



Go and get some exercise. Studies have shown that exercising helps your body release endorphins, the chemical in your brain that makes you feel good. This is why runners have a euphoric feeling after a good run. This positive chemical is coursing through their brain, making them feel like they are at the top of the world. You can get a sense of that feeling if you go out for a bike ride or work on some weights. Find a physical activity that you enjoy. You not only will feel better, but you will get in good shape.



Eat a properly balanced diet. Foods have an effect on how you feel. Junk food may give you a brief moment of pleasure when you are eating it, but it will leave your body feeling tired and your brain exhausted because they are not nourished properly. Certain foods have elements that make you feel good, like chocolate.



As you can see, there are things that you can do to get yourself out of the doldrums. Do not ignore those feelings. Nip those negative feelings in the bud before they turn into something more serious.

How To Fight Depression In A Poor Economy

If you are one of the millions of Americans affected by the poor economy, then you know that depression is just around the bend. It is easy to get lost in blaming one another or just feeling that you aren't good enough. Instead of getting sucked into the black void known as depression, consider the free ways that you can fight depression.


Guilt is what leads to depression in most people, but probably the easiest way to beat it is to stop assigning blame to yourself. Your current situation is more than likely not your fault and blaming yourself will not help you in any way. Guilt can make you feel entirely inadequate and it can worsen the symptoms of depression.


Telling others about the fact that you're suffering from depression isn't easy. However, telling those who are close to you about your depression can let them know that you need them to be there to lend you emotional support. Reach out to your loved ones and don't let your depression isolate you from everyone.



You can feel a lot better if you start a regular exercise regimen like hitting the gym or jogging through the park. It has been concluded in a recent study that about 30 minutes of exercise each day can lessen the debilitating symptoms of depression. Exercise has also been attributed with boosting your mood for up to 12 hours.



People who suffer from depression often experience impaired judgment which can lead to many poor decisions being made. Postpone making any important and life altering decisions until you have gotten a handle on your depression. If making a decision is a must, don't make the process hasty and certainly don't be impulsive.



Sticking to a daily routine is important when you are battling the effects of depression. A daily routine helps you momentarily snap out of a rut that keeps you in bed or feeling horrified about your current condition.



Alcohol and drugs have been attributed with making depression symptoms worse. It can be tempted to reach for the bottle when you're depressed, but no matter how hard to refuse, don't do it! Your brain chemistry is affected by drinking and drugs, which can destroy the relationships you have in your life.


People often notice that insomnia can make their depression worse, so ensure that you are getting enough sleep each night. However, in some cases a lack of sleep has been shown to boost the mood of a person suffering from depression. It is still unclear in the medical world whether or not there is truly a link between insomnia and depression, but getting enough sleep can never hurt!


Fighting depression is not easy, especially when you think about the negative downturn of the economy. Instead of wondering where it all went wrong, or how your depression even started in the first place, try to work with your treatments by following the simple advice in this article. Depression affects millions of people each year, but how you cope is up to you.

Exercise Can Lower Your Risk of a Dozen Cancers by 20 Percen

Exercise Can Lower Your Risk of a Dozen Cancers by 20 Percent

By Dr. Mercola

That exercise is crucial for optimal health is nothing new. But did you know it's also a powerful strategy to reduce your risk for cancer? It can also improve your chances of remission and recovery should you develop cancer.

Well over 100 studies have looked at the role of physical activity on cancer prevention1 and they reveal a distinct pattern: the longer you exercise, the more pronounced the benefits.

Studies show that people who exercise during their early years have a lower risk of cancer later in life.

The degree to which exercise cuts your cancer risk varies depending on the type of cancer and other factors, but the data shows physically active individuals have a 20 to 55 percent lower risk of cancer than their sedentary peers. For example, compared to inactive people, active men and/or women have a:

• 20 to 30 percent lower risk of breast cancer2
• 38 percent reduced risk of invasive breast cancers3
• 30 to 40 percent lower risk of colon cancer4
• 44 percent lower risk of bowel cancer after the age of 655
• 55 percent lower risk of lung cancer6

Exercise Lowers Your Risk of at Least a Dozen Different Cancers

Most recently, an analysis of 12 studies that included data from 1.4 million people of a wide range of ethnic backgrounds from both the U.S. and Europe over the course of 11 years found that those who exercised more had, on average, a 7 percent lower risk of developing ANY kind of cancer. As reported by Time Magazine:7

"[T]he reduced risk was especially striking for 13 types of cancers. People who were more active had on average a 20 percent lower risk of cancers of the esophagus, lung, kidney, stomach, endometrium and others compared with people who were less active ...

'Everybody knows physical activity reduces heart disease risk,' says [lead author Steven] Moore [Ph.D.]. 'The takeaway here is that physical activity might reduce the risk of cancers as well.

Cancer is a very feared disease, but if people understand that physical activity can influence their risk for cancer, then that might provide yet one more motivating factor to become active.'"

How Exercise Combats Cancer

So just how does exercise prevent cancer? Research shows there are many pathways and mechanisms at play; a synergistic orchestra of chemical reactions if you will, triggered by physical exertion.

When I first read about the exercise and cancer connection nearly 30 years ago, I was surprised and had no idea what the mechanism was. But here's a sampling of what science has discovered in the last few decades. Exercise decreases your risk of cancer by affecting:

Using Exercise as a Drug

Ideally, exercise would be used as a precise tool. I view it as a "drug" that needs to be carefully prescribed to achieve maximum benefit. Too little won't have a significant impact while too much could cause injury and degenerate your health. If you have cancer, I would highly recommend discussing exercise with your oncologist, and/or work with a trained fitness professional to devise a safe and effective regimen. Here are a few key considerations:

•Exercise efficiently: Avoid falling into the trap of exclusively focusing on the aerobic aspects of exercise, as this could actually prevent optimal health. It's important to include a variety of techniques: strength training, aerobics, core-building activities, and stretching.

Most important of all however, is to make sure you include high-intensity, burst-type exercise once or twice a week. High-intensity interval training (HIIT) has been shown to be far more effective and efficient than other forms of exercise, and virtually any exercise can be turned into a high intensity routine, including walking (by speeding it up) and weight training (by slowing it down).

•Find the right "dose:" Researchers have suggested there's a dose-response relationship between exercise and lowered risk of cancer, with more exercise producing greater protection.22 The exact dosage needed for maximum cancer protection has remained elusive though.

Two large-scale studies that have helped shed some light on the situation looked for the"Goldilocks zone" in which exercise produces the greatest benefit for longevity in general. (Considering cancer is a top killer, maximizing longevity means you reduce your risk of all disease, including cancer.)

The greatest benefit was found among those who got between 150 and 450 minutes of moderate exercise per week. This lowered their risk of early death by 31 and 39 percent respectively. Exercising more than 450 minutes per week did not provide any further increase in longevity. In fact, exercising 25 hours a week or more only provided a 31 percent mortality risk reduction.

The studies showed that incorporating more high-intensity exercises can also boost longevity, compared to exercising at a consistently moderate pace.

Keep in mind that as you increase the intensity, you need to decrease the duration and frequency of your exercise. HIIT should only be done once to three times a week, max. Any more will likely be counterproductive, as your body needs time to recuperate from the strain. On non-HIIT days, do other less strenuous activities.

•The sooner you start the better, but it's never too late. If you have kids, now's the time to put them on the track to health by coaxing and encouraging them to be as active as possible. In one study, women who exercised for just under 1.5 hours a week during their teenage years (but not in adulthood) had a 16 percent lower risk of dying from cancer in middle age.

They also had a 15 percent lower all-cause mortality risk. Those who were active as teens and kept up their exercise habit as adults had a 20 percent lower risk of death from all causes.23,24 That said, you're not doomed if you're now getting older and haven't kept up your exercise routine. It's never too late to start, as the biochemical changes produced by exercise will kick in no matter what your age.

•Engage in non-exercise movement daily: Consider walking more, in addition to your regular workout regimen. A healthy goal is about 7,000 to 10,000 steps (or about an hour-long walk) per day. Also avoid sitting as much as possible. If you can, limit your sitting to three hours a day or less, as the mere act of standing triggers beneficial changes in your biology.

Exercise Improves Your Odds of a Long and Healthy Life

If you want to prevent disease, exercise! In light of the evidence showing that exercise has a profound impact on health and the prevention of disease such as cancer, it would be foolish in the extreme to ignore such advice. Especially when you consider the staggering failure rate of the conventional drug paradigm. Medical mistakes and dangerous drugs are in fact the third leading cause of death in the U.S.

Cancer is just one of a very long list of health problems that can arise as a result of chronic inactivity. Your metabolic andcardiovascular health are also largely dependent on exercise. In fact, one of the primary benefits of exercise is that it boosts your mitochondrial health, which can play a decisive role in cancer and other chronic diseases.

Ideally you'll want to establish a comprehensive exercise program that includes high-intensity exercises and strength training — both of which have been shown to be of particular benefit for cancer prevention. Daily non-exercise activity and movement is equally important, as frequent and prolonged sitting has been shown to be as dangerous as smoking when it comes to cutting years off your lifespan.

Naturally, if you have cancer or any other chronic disease, you will need to tailor your exercise routine to your individual circumstances, taking into account your fitness level and current health. If at times you find you need to exercise at a lower intensity, or for shorter durations, don't be discouraged. Always listen to your body and if you feel you need a break, take time to rest.

Just know that exercising for even just a few minutes a day is better than not exercising at all, and you'll likely find that your stamina increases over time, allowing you to complete more challenging workouts.

If your immune system is severely compromised, you may want to exercise at home instead of visiting a public gym. But remember that exercise will ultimately help to boost your immune system, so it's very important to continue with your program even if you suffer from chronic illness or cancer.

Also, if you have children, it would be wise to help them build a solid foundation for good health by encouraging daily physical activity. In many cases, that means devising ways to lure them away from electronic games and gadgets. One great way to do that is to exercise as a family, with focus on having fun together. Not only will everyone benefit from the physical activity, but it'll help strengthen emotional bonds as well.

Published on : http://fitness.mercola.com/sites/fitness/archive/2016/06/03/exercise-can-help-lower-cancer-risk.aspx

Childhood Events Tied to Slow Recovery From Depression Later  

MONDAY, Jan. 27 (HealthDay News) — Recovery from depression might take longer among adults who suffered childhood abuse or had parents with addiction problems, a new study suggests.

University of Toronto researchers analyzed data from more than 1,100 Canadian adults with depression who were assessed every other year until they recovered, for up to 12 years. 

“Our findings indicated that most people bounce back,” study co-author Tahany Gadalla, professor emeriti, said in a university news release. “Three-quarters of individuals were no longer depressed after two years.”

There was, however, wide variation in how long patients took to recover, lead author Esme Fuller-Thomson, of the university’s Faculty of Social Work, said in the news release.

“Early adversities have far-reaching consequences,” Fuller-Thomson said. “The average time to recovery from depression was nine months longer for adults who had been physically abused during their childhood and about five months longer for those whose parents had addiction problems.”

The study was published in the January issue of the journal Social Psychiatry and Psychiatric Epidemiology.

Study co-author Marla Battiston added: “Numerous studies have shown that childhood abuse and parental addictions make individuals more vulnerable to depression. Our research highlights that these factors also slow the recovery time among those who become depressed.”

The study did not determine why these childhood events are linked with slow recovery from depression, but the researchers suggested that these negative experiences might interrupt the normal development of a brain network involved in stress regulation.

Although the study found an association between childhood abuse, parental addictions and a person’s vulnerability to slow recovery time from depression, it did not prove a cause-and-effect relationship.

More information

The U.S. National Institute of Mental Health has more about depression.

Source : http://news.health.com/2014/01/27/childhood-events-tied-to-slow-recovery-from-depression-later/

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Tips for Operating an Online Business

Many of us have a strong entrepreneurial spirit and would love the opportunity to work for ourselves. Although that opportunity has always been available in many different ways, one way that is now open is working on the Internet. In order for you to do so successfully, you need to make sure that you are set up properly and that you are moving your business in the right direction. Here is a brief guide which will help you to make the most of your Internet marketing success.


One of the first things that you need to understand about Internet marketing is the fact that it is actually a business. Far too many individuals come online and decide to start an online business but they treat it more like a hobby. I'm not necessarily saying that you cannot have any fun when you are operating an online business but you do need to treat it properly. Start by writing a solid business plan which will help to keep you motivated and moving in the right direction.


It is also important to ensure that everybody in your life is on board with your idea of starting an Internet business. It is likely that you are going to find many individuals that feel as if they can take advantage of your time, just because you are working at home. They need to understand that you are operating a business and that you must dedicate the time necessary to make it successful. Although it certainly is true that you will have some leeway, as far as your time is concerned, if you take advantage of it too often, it will make it difficult for you to succeed.


Having a comfortable place to work in the home is also imperative when running an Internet business. If you feel as if you are going to be able to operate your business sitting on the sofa with the TV on, it is likely that you're going to fail. There will be times when you are able to work in front of the television or perhaps even work in a more comfortable area of the home but for the most part, stick with a designated office space. Try to keep it out of the way so that you keep distractions to a minimum and make it a comfortable space that is conducive to working effectively.


A problem that many people have when working online are the many online distractions that are possible. Once you choose the direction of your Internet marketing business, make sure that you continue to move in that direction without wavering. Although there are going to be times when other options present themselves that may seem more attractive, pulling yourself in too many directions will make it difficult for you to succeed. Keep your focus on your original plan until it sees the success that you desire.


Those are the few of the suggestions that I have which will help you in starting your Internet marketing business and keeping it successful. You are starting on a road that has many enjoyable benefits along the way. Give your Internet marketing business the attention that it needs and it will work well for you.

The Top 5 Five Mistakes That Internet Marketers Make

If you're thinking of earning money through Internet Marketing, you should know that the statistics are rather grim: Over 95% of people who try it fail. However, the good news is that for the 5% who are successful, money is literally raining on them. So, if you want to be part of the 5% listen up and pay attention because we're going to tell you the top five mistakes you need to avoid if you're going to be successful in making money online.


Mistake 1: Believing in over-hyped gurus and objects


Internet Marketing is literally an industry onto itself, and you will find many people who are peddling themselves as gurus or else are over-hyping products that promise to earn you thousands of dollars in no time at all. But guess what? These people are NOT your friends. They are merely trying to sell you something, and they're doing a great job at it by harping on your desperation to make money quickly.


If you really want to make money from Internet Marketing, the best way to go is by signing up with a forum website like Warrior Forum or My Affiliate Apprentice where they teach you step-by-step how to do things online.


Mistake 2: Trying to sell things


This will go contrary to what you already know, but you don't try to sell things in Internet Marketing, rather, you try to “pre-sell” products. There's a big difference between hardcore selling and pre-selling.  Selling tends to insult the intelligence of your audience. Pre-selling, meanwhile, involves thoughtful consideration on how a product might benefit your target market.


Thus, if you really want to make a lot of sales, the most important thing you need to do is to discover your  customers' hot buttons or why they buy things.


Mistake 3: Not following an action plan


If you sign up with a forum or buy a course in Internet Marketing, you will find action steps for implementing what you've learned. If you're like most people, you'll probably read the action plan once and then forget about it, or only follow it bit by bit. However, if you're serious about replacing your job with passive income from the Internet, you should follow through on any action plan that's laid out before you. Remember, if people are already making money from it, you can too.


Mistake 4: Doing everything alone


If you have any experience in building and managing websites, you already know that it can be a one-man operation. However, there are times when you do need to enlist the help of professionals, like when you want to make new graphics or when you need to change some coding on your website. The good thing about it is that you can hire professionals for really cheap. Simply go to Fiverr or oDesk if you need professional help.


Mistake 5: Expecting the worst


If you're going to do Internet Marketing, make sure you expect the best rather than the worst because that's what you're going to get sooner or later.

What Is Internet Marketing?

Internet marketing is the promotion and advertising of goods and services over the Internet. There are millions and millions of people on the Internet all of the time and many of them are looking for various products and services online. One reason is that the internet provides an easier way to shop, than getting dressed, driving to the shopping center and looking for products that way.


The Internet allows the consumer the opportunity to shop for specific items and find them in a hurry. Then price comparisons and sources are easy to set up. The whole process is quicker and more convenient for the consumer.


Internet marketing is accomplished by the seller finding out who the buyers are, where they live, what they are looking for and then connecting with them to offer them what it is that they want. This is not quite as easy as it sounds, but that is the ideal marketing process that is perpetrated on the web.


If I am selling men’s slacks, I will want to target the potential buyers of men’s slacks. I would want to know the demographics of what age group, married or single, educational status, and all of that, and then place ads and target that group of individuals.


Ads can be placed with Google adwords, and short classified ads will appear on the sidebar of pages that people of that demographic are likely to be looking at. Google will charge the advertiser so much per click or so much per impression.


With the advent of social media like Facebook and Twitter, there is an entirely new market opening up where there is a chance of an idea or a product going viral, where friends share with other friends a new product or idea.



The sophistication of marketing in these ways is still in its infancy and will mature into more finely tuned campaigns as the websites become more highly integrated with each other and the knowledge of sellers in these areas increase.


Some wonder if print advertising will go by the wayside, but at this point it is still very strong. As long as people read magazines, the print media will flourish. Television advertising is still a strong venue as well, particularly in the local areas. However, Internet advertising and marketing is catching up quickly.


Mobile Internet marketing is becoming a fast growing industry as many people carry their mobile devices with them wherever they go. That is probably the only place any ads with reach those people, because nearly 100% of any advertising will come to them over their phone.


There is no doubt that more and more people are turning to online marketing as their source of looking for merchandise. It is much easier and focused for someone to do their shopping that way. If someone is driving around near lunchtime and they are looking for a Pizza Hut restaurant, all they have to do is pull out their smart phone and it will quickly tell them where the nearest restaurant is located, with a map.


So, hang on to your hat, the best is yet to come in the realm of Internet marketing.

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ClixSense has one of the most powerful and highest paying affiliate programs on the internet today. The first thing you should do is start promoting your affiliate URL. 

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Many of our members promote all over the web, on other PTC websites, forums, classified ad websites, advertising websites, their own websites and blogs. We only ask that you follow our policies on spam as it is strictly against our terms and will get your account suspended.

Not only are you compensated for referring others you also get commissions whenever your direct referrals click on Paid-to-Click Ads, purchase advertising, complete simple tasks and offers, and whenever they or their referrals upgrade to Premium through 8 levels! With multiple streams of income your earnings potential is unlimited. The more referrals you have, the more you can earn!

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As a free (Standard) member you get 25 chances a day to win with ClixGrid. ClixGrid is a game of chance, click the correct spot and you could instantly win up to $5.00. Premium members get 50 chances a day.

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If you are interested in advertising with us, submitting an advert is easy. To create a new advert the first thing you have to do is purchase Ad Credits. To do this sign in your account, click on Advertise at the top of the page then click Manage My PTC Ads. Then click on theBUY button found next to your "Ad Credits Balance" to purchase the amount of Ad Credits you want.

Once your purchase has been approved you must come back to this page and click on theADD button found next to you "Active PTC Ads" to add the website that you want to promote.

Once your advert has been added and approved you can then come back to this page again to assign the Ad Credits you purchased to your advert. To do this there will be a link above your addvert that says "Assign Ad Credits to this Advert". Once you assign the Ad Credits your advert will be live!

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