Senin, 02 Maret 2009

Breathing Exercises – Importance of Holding Breath

By Sanjay Johari Platinum Quality Author

Breathing exercises, such as “Pranayam”, keep you healthy by various means. In normal course we do what may be called “shallow” breathing. The lungs are neither fully expanded nor contracted. Therefore the air flow in the lungs is restricted. Breathing exercises generally increase the volume of air flow providing more oxygen and removing carbon dioxide more efficiently.

In many breathing exercises you are told to hold your breath for some time. Depending upon the exercise you may be required to hold your breath either after inhaling, or after exhaling.

How does holding the breath help?

It is not possible to empty the lungs entirely; some amount of air will be there even after exhaling “fully”. Normally there are some small pockets inside the lungs in which air tends to remain stagnant. Air inside those pockets does not join the main flow of air. It gets depleted in oxygen and fresh supply does not reach there. Blood coming in contact with air in those pockets does not get fresh oxygen and carbon dioxide is not removed from that part of blood.

When you inhale air and hold your breath in that position, the air drawn inside the lungs gets more chance of mixing with stale air in those pockets. As more time is made available for air mixing, stagnant stale air is removed and supply of fresh air goes inside those pockets. Similar action takes place when you exhale air out and hold your breath. There is reduced pressure inside the lungs which draws out the stale air. The overall effect of these actions is that entire surface of alveoli, or air sacs inside the lungs gets larger amount of fresh air.

In “Pranayam” as you continue regular practice you are expected to increase the duration of holding the breath as well as number of times you do the exercise. You should increase both, not one at the cost of the other.

Holding the breath also helps you to concentrate better. In many breathing exercises, I will again take example of “Pranayam”, you are required to concentrate on breathing and visualize the flow of air. For example as you inhale, you may be asked to visualize that you are drawing in life-force or “Prana” along with fresh oxygen. While holding the breath you may be directed to visualize that “Prana” is getting absorbed in greater quantity. When you exhale you throw out toxins as well as bad thoughts and at the same time “Prana” gets distributed in the body. Visualization has remarkable influence on the effectiveness of breathing exercises.

When you are holding your breath it is difficult to think of anything except your breathing. To that extent it helps you in directing your concentration towards yourself.

The diaphragm, like any other body muscle also needs exercise. Breathing deeply and holding your breath provide exercise for the diaphragm.

I would strongly recommend that any breathing exercise, particularly “Pranayam”, should be done under the guidance of trained persons only.

Any exercise will work better for you when you know how the exercise is helping you. Next time when you do breathing or any exercise, just be conscious of what is happening in your body and you will get better results for the same effort.

Sanjay Johari regularly contributes articles to various ezines. See his blog for more information on health and workout routine.

Tips on How to Keep Your Coffee Fresh

By Linden A. Walhard Platinum Quality Author

To get coffee that is freshest, the best thing to do would be to buy unroasted beans, then roast and crush them on the very day you want to drink the beverage.

However, roasting beans is nothing less than a specialty in cooking. Only if you are ready to invest in a quite expensive device, you will have results that will make you very happy, otherwise you will have to be content with less than perfect brew. And even if the methods are followed perfectly there are high chances of your rooms being invaded by an annoying odor which can take some time to get rid of.

After you roast the beans they will stay fresh for some time. Freshly roasted grounds by itself send out little amount of carbon dioxide which aids in keeping oxygen away from the beans, postponing the time of spoilage. When you store them in an airtight container with a drying agent, then for up to a week they will still be good to taste and release a splendid aroma.

Obviously, the faster you use it up after roasting and grounding the fresher they will remain. But even a few days later they can still give an excellent grind and a good quality brew. The flavor will still be tasty when two weeks are gone, even though the aroma will no longer retain its first rate effect. Coffee made from whole beans stored at the best conditions will be bland in a months time.

The most essential thing for getting a nice cup from bought roasted beans is to make sure that they have unbroken skin. If that is so, then there may a compromise in quality. Oils below the skin and inside the beans will fall from quality if they are not frozen, when the brew will not at all be of the highest quality.

When you store beans do use a container that is air-tight. A glass vessel used for instant tea grounds could be the one, but its not adequate there will be leakage around the lid. A strong glass jar with a rubber seal will serve right. You will surely find the thing online. Ensure that the jar is kept in a dark and cool place, since heat, light as well as air can spoil the beans to your dismay.

What is still better, but costly, is a container that remove air with an inert gas, then put the coffee beans which release carbon dioxide, ensuring natural safeguard from getting spoiled. When stored in the way, the beans can be as good s ever for many weeks.

The second best thing to roasting at home, and a choice available to those who are not so sure about their culinary efficiency, is crushing at home.

At average rates you will find good coffee grinders, they are usually simple to use and are not a pain for cleaning. Many of them have automatic settings that with easy trial and error it will not be wholly impossible to obtain regularly fine grinds.

If they are not stowed away in desiccating vessels the beans will loose a lot of flavor in just a matter of hours. The oils will evaporate get exposed to the air and form moisture inside the container and the grounds will not be the same again.

For the best cup, grind only the amount that is required for the immediate brew and consume the brew within an hour. There is no longer any reason to force second d arte coffee on yourself with modern, less expensive devices.

The author Linden Walhard is very passionate about areas dealing with coffee grinder reviews. Sharing his passion in reports on coffee grinders and tips on coffee grinders the reviewer expressed his know-how in the field.

Minggu, 01 Maret 2009

Everything You Wanted to Know About Preparing Salmon

By Allie Moxley Platinum Quality Author

There's no denying that Alaskan salmon is a hugely popular ingredient in kitchens throughout the country and the world: it's healthy (God bless Omega-3 fatty acids), its tasty, it's versatile, and it's responsibly and sustainably harvested (Alaska's commercial fishing regulations are an example of intelligent, ethical government policy). The only possible drawback to this fish appearing on your table at dinnertime is that you may not have a clue about how to properly treat it: how to season salmon, how to smoke it, how to cook it, etc. Fortunately, here we'll be going over some "best practices" regarding using salmon in your kitchen.

First things first: properly filleting a salmon is a crucial step toward presenting an aesthetically superior dish on your dining room table. Take your dressed salmon and lay it on its side; on one flank, make an incision behind the gills that reaches the spine. Enter your knife into this crevice and begin to move it horizontally along the top of the spine, cutting all the ribs in the process, from just behind the gills all the way to the tail. Place this fillet skin down on your board, and remove the stomach bones in one fell swoop by slicing away the upper portion. All that remains now is the needle bones inside the fillet, which you will detect with your fingers and can be removed with a tweezer. Repeat this process with the other half of the fish.

Regarding how to make smoked salmon, the most important factors are having quality wood chips and a properly sealed smoke house (for larger operations) or smoke box (what most people use at home). Let your chips smolder away for at least a half hour before introducing the salmon; then, do not open the box until the end of the procedure other than to slide the bottom tray in and out to replenish your wood chips once they have died off. Smoking times vary based on the size of your box and whether you're using heat or not: hot smoking can be done in a few hours, whereas cold smoking may take more than two whole days. Indeed, this is one of the most effective methods when you are learning how to season salmon.

As far as cooking the salmon is concerned, always make sure your Alaskan salmon is as fresh as possible! Salmon is best left a little raw on the inside, though some people prefer no pink on the inside (they don't know what they're missing). If grilling, leave the skin on the fillet, as it will preserve the form as well as protect the meat from burning, in addition to giving a deliciously crispy treat to the senses. As far as how to season salmon goes, you'll want to apply your favorite spices, but in moderation!

If your salmon is fresh, then keep the other ingredients fresh, too: fresh herbs, cheeses, and vegetables are all great sides to any kind of salmon dish. Let your imagination be the limit!

Are you are looking for a meal that is low in saturated fat, filled with nutrients and packed with good heart healthy Omega-3s oils? Then you should start with Alaska Seafood.

http://www.alaskaseafood.org

Browse thousands of extremely popular Alaska seafood recipes using our Internet based recipe database. Whether you are preparing a meal for one or 100, you are sure to find a recipe that fits the occasion.

http://www.alaskaseafood.org/recipes

Five Tips To Keep Your Dog Food Fresh

By Maria Coulson

Some dogs are traditionally not very finicky when it comes to eating. However you might find your dog appalled by food that has been sitting around for a few days. It might be that the meal has shown symptoms of being stale or damp from laying around.. The appetizing treats that made Poochie's drool start dripping when you brought it home from the pet store can lose its flavor and taste while its have gotten dry and wet. This is especially true if your house is damp or if you always give the pet old food that's been kept in the refrigerator for more than a few days.
Here are 5 tips to keep your dog's food fresh anad appetizing:

Keeping your dog's dry food hidden from direct sunshine should help keep it fresh and prevent the oils inside from getting hot & becoming rancid.

If you've just bought a bulk quantity of your dog's preferred dry food to save a couple dollars, put a bunch on the food in a Tupperware container and stick it in your freezer, or throw the whole amount of dry pet food in your freezer if there's extra space. When it's time to feed it to your dog, take the food out of the freezer a few hours ahead of time so it will be able to thaw. Place the unused portion in a sealed bag to keep it appealing.

On the condition that you open a container of dog food & come to find it filled with insects, chances are that the food went bad due to the fact that it sat around too long. The insect larvae were so little that they got through the food processing equipment and ultimately hatched in the food. You could easily see the expiration date on containers of dry food, so analyze the dates before adding it to your shopping cart. If the food was still fresh when you bought it, make sure you give it to your pet before it does. Handy items, like the Scoop N Seal, help keep bigger bags sealed tightly when the bag reduces. Scoop N Seal is around at most pet supply stores.
Seal your dog's dry food bags using a clip. Bag clips can be found in various sizes for different-sized bags. If you use a home office, possibly you have some binder clips that will work just as well. Like bag clips, binder clips can be found in several sizes.

A final tidbit regarding dog food - to help your dogs posture and breathing, use a raised dog feeder.

Maria has been interested in dog’s health since she bought her first puppy 30 years ago.

For more information visit: http://www.OfficialYorkieSite.com/

Gentling - A Fresh Approach to Treating PTSD in Children Who Are Victims of Interpersonal Abuse

By William Krill

Perhaps the most notable flaw in all of the current treatment methods of treating children for stress disorders, including acute stress and post traumatic stress, is that they are modeled largely on the experiences and diagnostic criteria of adults. Not much treatment development has been made from existing research about the bio-chemical nature of stress disorders to address alternate models for specific treatment of children. Thus, the cognitive-behavioral restructuring, "talk therapy", and "flooding" approaches are largely based on adult experiences, and at that, adults who had a fairly normative and undamaged ego structure prior to their critical events. What about a child, whose whole life has been one constant and intensely interpersonally stressed event?

There are countless children who have grown up in incredibly stressful situations. Think about the child who has only known war, insurgency, and death their entire life. Or the child who's single parent is addicted to crack, and has had multiple partners, some of whom sexually abused the child? If the child has never had a healthy, intact ego, how can treatments that assume that the victim has had a healthy intact ego at some time prior to the trauma work? Clearly, a better model of treatment for children who have had repeated, chronic and acute stressors their entire lives needs to be developed.

When the adult model and treatment modalities are used with children, and we accept the theory that the child's ego is far from being at an optimum state of normalcy and health, then repeated review and "flooding" the child with the images of their critical incidents is not just simply ineffective (since they have no suitable ego structure to reassess their trauma experience), but becomes abusive and re-assaulting. One may argue that "play therapy" models would serve to be appropriate methods of treatment. While the "play" in and of itself may be a quite useful or benign tool, the philosophy of the therapist providing the play therapy is critical. If the therapist's foundation is that the child must repeatedly speak about their critical incidents in order to get better, the "play" simply becomes moot.

This is not to suggest that the child should not speak about their traumatic events. It simply means that the child should be in total control of their revelations, and never pressed. And once they have spoken, they should not be pressed for more details. Often, children who are victims of interpersonal abuse are pressed by doctors, police, social workers, and even mental health professionals to give details so that legal proceedings may ignite. All too often, this just serves to traumatize the child further, and make subsequent treatment difficult, as the child undoubtedly has had a very unpleasant experience in being pressed to related torrid details. If the child comes into treatment (as they often do) with a stress disorder diagnosis as a result of interpersonal abuse, a therapist does not necessarily need the details from the child to make progress. All too often, over focus on the details of the abuse "miss the forest for the trees." The need for a better treatment protocol is glaringly self evident.

The mainstream treatment system also tends to under diagnose or misdiagnose stress disorders in children. Typically, the child comes into treatment for their behavioral symptoms, and the system then treats them based on symptoms, not on likely causations. A good bit of this effect can be placed squarely on the shoulders of 'managed care', which often limits the time and extent of treatment. Behavioral, brief therapy driven models treatment may work rather well for biologically based diagnoses, like ADHD or depression, but it is a disaster with PTSD. Stress disorder treatment, especially in reference to interpersonal trauma, takes time. This is likely due to the fundamental fact that the child's trust in other human beings has been profoundly damaged. Another reason for under or misdiagnosis is that there is a surprisingly high number of treatment specialists, who even when having a PTSD diagnosis in hand, are severely uncomfortable in addressing the critical incidents. This, of course, is a natural human reaction: who want s to hear a young child describe their rape?

Since most available public based treatments for childhood mental health disorders are focused on highly generic behavioral interventions, these measures often only serve to escalate the stress disordered child's overall dysfunction in relation to their PTSD. Because such strictly behavioral measures simply do not work for childhood PTSD, the treating system moves from desperate modality to desperate modality, never to find a really effective means of helping the child...and all because no one has yet discovered that the real problem is PTSD. Children with undiagnosed or untreated PTSD will usually have a very long list of medications tried, various levels of treatment, including hospital stays and residential treatment, and a dismal school record. All of the erroneous attempts at helping the child result in simply further brutalizing and confusing the child. Many children begin to assess themselves, after some time in the inadequate system, as being "crazy", "bad", and hopeless. They also seem to develop a wide variety of co-morbid disorders.

In this writer's experience, young children who have spent a significant amount of time under stress express their stress symptoms (both Acute stress and PTSD) differently than adults do. Their symptom profile often does not match the adult model for PTSD. In addition, they require and respond far better in treatment when the treatment is based on what is intuitively understood by all caring adults when a child is hurting: gentleness and patience. Years of treatment development and growing success with young children who have been deeply wounded by interpersonal abuse have demonstrated that a 'gentling' approach works.

"Gentling" is as much a comprehensive philosophy of treating young children with stress disorders as it is a specific set of techniques. The structure follows a somewhat standard path of helping the child to feel safe in all environments, sensitizing the child to their own stress reactivity cues and patterns, educating the child on how to interrupt and treat their own reactivity, and finally, a process of stress inoculation that emphasizes age normative behavioral expectations along with a very high structure and nurture component. It is imperative that the pace of the treatment be controlled by the child, not by the care givers or treating professionals.

The child is never pressed for repetitive relating of the details of their critical incidents. Generally, a child comes to a point in treatment where this does occur, and it is treated with all due respect and examination, but once stated, it is only returned to if the child desires it, and then, only once. The focus then returns to strong and enthusiastic support of their age normative development.

There is a clear and specific cognitive-behavioral component to Gentling: the child is taught that they can change their painful reality of uncomfortable stress episodes, and that their stress disorder is never and excuse for poor behavior. It is conveyed to the child that while it is understood that they will be cued, triggered, and enter into stress episodes, it is not acceptable to hurt themselves, others, or destroy property. Children are taught to self recognize the initial stages of stress reactivity, and take measures that they have learned to alter the usual outcomes. They need to develop trust in a trustworthy team of helpers to help guide them to use the skills that they have learned, and to accept the support that will be given when a full fledged stress episode occurs.

Every effort is made to recognize the child's early behavioral "tells" that demonstrate and predict stress episodes. This is done in order to make intervention during a very narrow window of time when heading off a full blown episode. The point is to avoid repeated stress episodes, as this only drives the symptoms deeper, and can permanently alter the child's bio-chemistry, making it impossible to re-set and calm the child's chemical-emotional homeostasis.

Daily work by the care givers of the child focuses on frequent reminders to the child (and themselves) of the fundamentals of the Gentling philosophy and approach. The caregivers closely attend to the child's stress levels through trained observations of the unique behavioral signs that indicate stress in the child. When a set level of stress is reached, the adult intervenes, helping the child to take some sort of "stress break".

There are strict protocols for intervention when the child's stress has blossomed into a full stress episode. This includes constant self assessment by the person intervening; they must remain calm and not personalize the likely attacks (both verbal and physical) that he child may engage in during the stress episode. The support protocol also includes a scrupulous examination of any need for restraining the child during the stress episode. In essence, this is to be avoided at all costs.

Any touch initiated during the stress episode by the helper is only with the clear consent of the child, or, only if the child is in genuine, imminent danger of life threatening harm to themselves or someone else. The adult helper avoids giving commands, but relies on neutral tones in giving simple directives to the child, such as: "sit down so that you can calm down." The overall affective approach that the helper maintains is one of extreme, genuine, respectful gentleness that is devoid of condescension of any kind. This helper countenance takes practice to learn.

Perhaps the most difficult task of the Gentling approach is to get all other adults on board the philosophy, approaches, and techniques. Because children with stress disorders become oppositional, unpredictable, and sometimes violent, adults can quickly revert to an assumption that the child's behaviors are not based in their history of abuse, but based simply in wanting to manipulate, disobey, or anger the adult who is trying to help. Some adults have a very hard time holding on to the Gentling philosophy and techniques when confronted with a child who is cursing, spitting, and kicking them.

Novices to the approach may raise objections to the "stress breaks", alleging that the child is simply engaging in a behavior in order to manipulate and avoid school work, for example. In this clinician's experience, such manipulation is exceedingly rare; most stressed disordered children are quite eager to learn and please adults when they are not in a stressed state. Like any therapeutic approach, Gentling requires a philosophical 'buy in', takes skill building, practice, attentiveness, and self discipline on the part of the therapist.

William Krill is a clinician working in central Pennsylvania with children who are survivors of interpersonal abuse. He has over twenty five years of experience in the human services and ministry fields. A book about this fresh and innovative approach, entitled "Gentling: A Clinician's Guide to Treating PTSD in Abused Children" is currently going to press.

Keeping Acrylic Paints Fresh

By Jason L. Martin

If you have ever used acrylic paints, you may have wondered about their shelf life. What can you do to make them last longer?

You should be able to store your unopened acrylic paints for a few years without experiencing significant changes in their consistency or working qualities. However, there are several factors that reduce their shelf life and may render them useless.

Once you begin to use the paint -- whether you have tubes or plastic jars with screw-on lids -- air gradually flows into these containers, evaporating liquid contents and drying out the acrylic paint. And by simply regularly opening and closing the container, paint may dry out around tube caps or screw-on lids. You may need to scoop out and discard the dried paint globules. Eventually, further drying may change the physical properties of the acrylic paint, making it impossible to work with.

You know it's too late to save your paint when it's rubber in consistency and you can't remove lumps from the tube or jar. However, here are some suggestions for making your acrylic paints last longer before they reach this state:

  • With a wet sponge, wipe out paint tube caps and screw-on lids. Doing this regularly will discourage paint from drying out around the container opening.
  • Periodically open your jars of acrylic paint and lightly spray the inside with water to keep the paint inside wet.
  • If you work with a lot of paint tubes and jars, you may want to write the date you open the container on the outside. A dating system can remind you which containers you should use the quickest.

http://www.artistsnetwork.com/

Copyright © 2009 F+W Media, Inc. All rights reserved.


Air Quality in Hotels

By M. Scott Parisi

Indoor Air Pollution is a serious issue in the hospitality industry. It has been proved by studies that the level of contaminants in the indoor air is higher than outside air. Also, people spend almost 90% of the time indoors which proves that indoors are a major source of exposure to air borne contaminants. Employee's health and guest's health is greatly affected by the quality of air in the hotel's administrative office and indoors.

Consequences of poor indoor air quality

Poor air quality can have consequences like:

• Loss in worker attention and productivity,
• Deteriorating health effects,
• Increased building energy and maintenance costs.

Poor air quality inside the hotel also affects the interiors of the building. Common effects are:

- Moulds,
- Damaged wallpaper,
- Warped doors and windows,
- Less efficient heating plant.

If the air quality inside the building is not good, it means the air inside the hotel is either dry or moist.

Dry atmosphere can have consequences like:

• Oxygen Deficiency, which leads to tiredness,
• Respiratory problems,
• Polished surfaces become dull
• Wooden furniture and fittings damage.

If the atmosphere is moist, consequences may be:

• Increase in mould spores
• Respiratory illness

Improving the air quality

To have clean and fresh air inside your hotel is good business. Among the Green Ideas to make Environmentally Friendly Hotels is the introduction of fresh air in hotels. A variety of ways help you to introduce fresh air in hotels:

1. Cleaning all the parts of air system: All parts of the heating and the air system including coils, ducts and fans must be cleaned thoroughly.

2. Cleaning the upholstery: Upholstery on the sofas, chairs, carpets etc must be cleaned.

3. High Ozone shock treatment: To kill any remaining bacteria or mold in the room, it is necessary that a high ozone shock treatment is completed.

4. Applying a pure shield to the room: To prevent microorganisms away from getting attached to the surfaces, shielding the room with a spray that forms an electrostatic barrier is a must.

5. Air Purifying System: An air purifying system (filtering system) helps to remove about 98-100% of bacteria and keeps the room allergy free.

6. Encasing mattresses and pillows: Mattresses and pillows encased in coverings help prevent dust mites from causing allergy.

7. Using allergy-friendly cleaners: For keeping the room healthy for allergy sufferers, rooms should be cleaned with allergy friendly cleaners.

Another solution to address the issue of air quality is to mandate smoking employees to smoke outside the building. Modifying the air handling equipment of the hotel to ventilate fresh air also enhances the air quality. Other factors influencing air quality are carpeting, cleaning, and maintenance of HVAC systems. Allowing sunlight o enter in rooms can remove odors; placing plants outside the corridor area can help in improving air quality.

Why Clean / Fresh air?

Clean/ Fresh air helps you to improve:

• The experience of your guests,
• Staff's working conditions and performance.

Implementing indoor air quality programs will benefit both employees and the hotel. Providing a safe and clean environment to the guests also increases the competitive edge.