Wednesday, August 17, 2016

10 Tips for Losing Body Fat Percentage

The following tips were written to help you get the most out of your efforts to get in better shape. By following these guidelines your body will be better able to utilize nutrients efficiently, process unwanted fat, and recover from physical exertion. So read-on, get motivated, and be active.

1. Get a minimum of 8 hours of sleep per night. Lack of sleep stresses the bodily functions, inhibits muscle healing/regeneration, and causes an increased production of the hormone cortisol. High levels of cortisol in the body cause muscle cannibalization/degeneration and increase fat storage/retention.

2. Spread your calorie intake out throughout the day. Every time you eat a meal your metabolism increases to process the food. You want your metabolism to stay high throughout the day, not go through ‘peaks and valleys’. If you spread your intake of calories out through the day your metabolism will stay higher (thus burning more calories), you will not have the after meal crash, and your body will be able to process the nutrition more efficiently/effectively.

3. Don’t believe the fad diets. Most of the diets out there are trends, and short term solutions that don’t lead to overall healthy life styles. Your body needs carbohydrates for brain function, energy, muscle building, and general functions. Your body needs some (not a lot!) fat in order to burn fat, and for digestion, muscle recovery, and joint health. The rest protein, vitamins, minerals, natural fibers go without saying. I guess what I’m trying to say is don’t buy into the money making hype, and quick fixes, don’t deprive your body of what it needs.

4. Keep alcohol consumption to a minimum, (this is a hard one for me). Alcohol in the system represses production of testosterone (yes, you women need testosterone too!). Low levels of testosterone reduce the ability of the body to build and heal muscles. Building muscle leads to a higher metabolism (i.e. muscle tissue requires more calories for your body to maintain than fat tissue). Additionally if your liver is busy cleaning the alcohol out of your system, it can’t work to process fat into energy and will just store it instead.

5. Drink at least 10 cups of water everyday (and not all at once!). Without water your body cannot metabolize and process fat into energy. Additionally, many times when people have the ‘munchies’ or cravings for food, their body is actually just thirsty. Try drinking a glass of water before you eat a snack to cure your craving.

6. DON’T OVER-TRAIN!! Your body needs time to heal and recover after every workout. If your body never fully heals, you will quickly reach a plateau and stop progressing towards your goal. Additionally over-training leads to feelings of lethargy, and depletes the body’s ability to fight of bacteria and viruses. If you’re sick you won’t be able to train as hard, if at all!

7. Don’t push yourself so hard you no longer enjoy your life. You need to enjoy what you eat, and have fun with your exercise. If you don’t you will lose motivation, not push yourself as hard, burn out, and stop progressing. Vary your exercises and foods, we don’t want all of your hard work to be for nothing if after a couple months you burn out and lose interest, we’re working to build long term habits.

8. Don’t be discouraged if your weight increases after you have been working out for a while, (your clothes may even get a touch more snug). Your body is building muscle….. muscle weighs more than fat…. and muscle is not compressed as easily as fat. So don’t lose heart, keep pressing; when you have your body fat checked, even if your weight increases, your body fat % should go down!

9. Don’t concern yourself with your daily weight; depending on your build, your body weight will naturally fluctuate 2-5 lbs every day due to water retention and digestive processes. So don’t let short term weight gains discourage you, look for long term averages. And remember, muscle weighs more than fat, so until your metabolism catches up, you may increase in weight.

10. Try to spread your exercise out throughout the day, (Example: do 10 mins of stretching in the morning, 20 mins of cardio around lunch, and 30 mins of circuit training right after work). This will keep your metabolism up throughout the day, and will help your push yourself harder during your shorter exercise periods.

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10 Tips for Installing Carpet

If you’re installing your own carpet, the first step you should take is doing research on how to install the carpet properly. If you don’t install it correctly, you chance ruining a section of your carpet. If you ruin some of your carpet, you lose money and time, not to mention feeling very frustrated. Make sure you do it right the first time by searching for tips and enlisting the help of family and friends who may be knowledge about carpet installing.

This article will give you ten tips you need to know when installing your own carpet.

10 Tips for Installing Carpet #1: Floor Preparation

If you are installing carpet on an area that previously had carpet, make sure you get up any nails that may be poking up. If you don’t, you chance that they’ll poke through the new carpet and give it a tear or you could get stabbed with a nail while you’re installing the new carpet.

10 Tips for Installing Carpet #2: Know Where the Heat Ducts Are

Taylor Rental.com suggests knowing where your heat ducts are before installing the carpet. If you don’t, you could accidentally puncture them when you’re nailing carpet in. To find out where they are, wet the floor by wall areas and turn up the heat. Whatever area dries first are where the ducts are.

10 Tips for Installing Carpet #3: Have the Right Supplies Ready

If you’re installing carpet you need the proper materials to get the carpet to stick and stay on. Do It Yourself.com says that you’ll need such items as stapler, work gloves, hammer, utility knife, knee pads, safety glasses, etc. For a complete list of things you need to buy or rent, visit Do It Yourself.com.

10 Tips for Installing Carpet #4: Buy Tackless Strips

Tackless Strips are made especially for installing carpet. They help hold the carpet in place and are made out of wood strips with tack points that are angled. The angled tacks grab the carpet and help hold it in place.

10 Tips for Installing Carpet #5: Install Carpet Padding

If you want your carpet to sit properly and be more comfortable as you walk across it, then it is important to install carpet padding before you put in the actual carpet. Taylor Rental.com recommends that you use the padding waffle side up and staple it every six inches.

10 Tips for Installing Carpet #6: Cut the Carpet Bigger then the Room

So you have enough carpet to work with, cut the carper bigger then you need, by a few inches. If you underestimate, the results could be horrible but if you overestimate, you can simply cut off what you don’t need.

10 Tips for Installing Carpet #7: Invest in a Knee Kicker

A knee kicker will help with the sag in the carpet so you can stretch it out and pull the carpet towards the baseboards of the room. Wisegeek.com tells you how you can use the knee kicker (for example, you don’t kick it like the name applies, you push it) and suggests when you might want to use a power stretcher as a knee kicker isn’t the only extender that you’ll want.

10 Tips for Installing Carpet #8: Use a Seam Sealer

A Seam Sealer helps minimize raveling edges when you’re putting in your carpet. You don’t want to have dished out a lot of money for new carpet and then have it unraveling which can lead to more of the carpet being destroyed.

10 Tips for Installing Carpet #9: Install a Gripper Edge

A gripper edge is a metal piece that is installed in the doorway of a room. You will first need to trim the carpet up to the doorway point and then use a gripper edge. The gripper edge will help keep the carpet in place and it won’t look awkward sticking out everywhere if you use a gripper.

10 Tips for Installing Carpet #10: Vacuum Carpet After Installation

The Carpet Buyers Handbook.com recommends that you vacuum your carpet after you install it and let it have a chance to “settle.” Don’t expect it to look perfect right when you are done. Also, if you have extra carpet left over, keep it stored somewhere so you can replace areas of your carpet that get messed up as time goes by.

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10 Tips for Maintaining Healthy Joints

Joints become increasingly interesting as we get older, don’t they? I am an otherwise fairly healthy young person who experienced injury due to some common mistakes. There is a better way; here are ten tips on how you can take care of your joints.

1) Motivate yourself to maintain or gain the weight right for you

Over time, the added strain of carrying extra body weight can be hard on joints, especially the knees. Keeping your weight within a healthy range will not only help you feel better, you will be fit and more apt to exercise. A medical professional can tell you what a good target is for you, personally.

2) Feed your joints

While it is doubtful that one special food will maintain joint health, eating well contributes to overall wellness. Your bones, joints and muscles need to be fed the enzymes, vitamins, minerals, and elements found in healthy, whole food. Add fresh ingredients and color to your diet. Omega fatty acids are important to maintaining joint health, and can be found in flax oil, as well as fish.

3) Be active

Keeping active is essential in overall health, and especially maintaining joint health. The muscles aroud your joints play a supportive role, so poor muscle tone can cause your joints to take on more strain than nature intended. Lifting children, grandchildren, pregnancy, even moving boxes or raking leaves can strain your joints if muscle tone is lacking. Talk to your doctor about the best exercise plan for you and your lifestyle.

4) Proper care during exercise

While exercising is important, it’s important to take into account your current physical condition in order to maintain good joint health. Overdoing it could do more harm than good. Keep the lines of communication open with your Dr and if you experience pressure or pain in your joints, let him or her know. You may need to start with some conditioning exercises before starting a challenging regimen. Certain exercises, like running and jogging, can put added strain on knees.

5) Safety in lifting

Safe lifting techniques are paramount in maintaining healthy joints. Your neck, knees, and back will suffer injury if proper lifting techniques are not followed. “Lift with your legs” is a widely known saying, but who follows it all the time? Remind yourself to keep your back straight, and bend at the knees when lifting. Keep your center of gravity as low and as balanced as possible when lifting, twisting, and bending.

6) Wear supportive shoes

If you experience knee or ankle pain, you may be wearing the wrong shoes. While it’s always nice to look your best, shoes that offer no support, or shoes that require an unnatural stance, such as heels, may cause long term damage to your joints. People in urban areas, who must do a lot of walking, many times carry a nice supportive sneaker for their concrete hike and then change in the office into their dress shoe. It may be a bit extra work, but maintaining your joint health is worth it.

7) Daily stretching

Stretching is great for your joints by maintaining elasticity and range of motion. If you are unable to do vigorous exercise, stretching is a great substitute. Flexibility is a big factor in overall health, and is a great first step when you are trying to get back into shape. Always start slow and never push past the point of pain.

8) Pay attention to pain

If you have joint pain, it’s a good idea to evaluate what could be happening. I learned the hard way after my second pregnancy that paying attention to pain signals is important in preventing injury. My knees had been giving me pain and I ignored it. I continued wearing my boots while I walked all over my city. The answer to my problem was a simple as ditching the horrible shoes that I was trekking all over the city in, as well as adding some specific exercises and stretches to my daily routine that my Dr gave me.

9) Help inflamed joints

According to the University of Maryland’s Medical Center , “in a study of 261 people with osteoarthritis (OA) of the knee, those who received a ginger extract twice daily experienced less pain and required fewer pain-killing medications compared to those who received placebo.” Nothing beats a good medical study backing thousands of years of medicinal lore. In addition to ginger, turmeric (found in Indian cuisine), can also be added to your diet to aid in reducing inflammation. Turmeric is found in Indian curry, but you can also purchase capsules as a supplement.

10) Supplements for joint health

Chondroitin and Glucosamine sulfate are supplements that you have probably heard of. They are taken as a preventative measure by many in middle age, but they also work once you begin to feel uncomfortable. Both glucosamine and chondroitin are involved in the re-building and repairing process of joints. According to Mens Fitness, SAMe is also used in treating joint pain as well as for maintaining good joint health. SAMe works by helping the body produce glucosamine, which in turn aids in repairing damaged joints.

Sources:

Rowley, Brian. “Joint-protection supplements: nutrition science. These all-natural substances will slow joint damage and speed healing”. Mens Fitness via: http://ift.tt/2bicHkn. May 2010

Steven D. Ehrlich, NMD. 2008. “Ginger”. University of Maryland Medical Center. May 2010

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10 Tips for Making Mommy Friends

10 Tips for Making Mommy Friends

1. Listen. Everyone thinks their child is the most wonderful person on earth. Let the other mom tell her stories about her baby and don’t jump in to one-up her story with your own. Just listen to her and be sympathetic. To be a good friend is to be a good listener.

2. Offer to help. Hold the door open while the other mom maneuvers her stroller through the door, offer to carry something. Everyone is just trying to make it through the day and receiving just a bit of help is wonderful.

3. Pay her a compliment. Notice something nice about her baby or about herself. New motherhood is a challenge and new mothers often have a hard time feeling good about the way they look or what they are doing. A compliment will help her feel positive and less vulnerable. A compliment will help you both feel more at ease. It will also help you focus on the positive in her and her situation. Looking for something to compliment will help you really see her. Having a baby can make it difficult for a new mom to see anything or anyone but her own situation. A compliment will help you both find common ground and will generate good will between you.

4. Don’t reveal too much. Try to avoid launching into a diatribe about the color of your child’s poop or how much your mother-in-law is interfering in your life. It’s ok to tell her things about your life and what you are experiencing, but keep it light when you first meet her. Too much is too scary when you are meeting anyone in a new situation.

5. Don’t judge. While you may want to talk about something other than reflux, don’t judge her if she can only talk about baby stuff. Most nervous new moms lapse into baby topics because everyone they meet can relate to baby topics whereas revealing something real about herself makes her feel vulnerable. Give her time to relax. Once she feels comfortable with you, she will tell you something real about herself and her circumstances.

6. Notice her baby. Remember her baby’s name and something unique about him or her. This will help you talk to her later. Every mother thinks her baby is unique and wonderful. Keep that in mind.

7. Ask for her phone number or email address. It doesn’t do you any good to meet a great, new mom at the library if you never see her again or start stalking the library, hoping to run into her again. Ask her if she wants to meet at the park sometime or for coffee. Offer to give her your number or email and ask if you can have hers. If she is a new mom out in the world, chance are that she will jump at the chance.

8. Ask her for help or tell her a funny story. Ask for her advice about something in your new life. Every mom deals with the same issues: getting the baby to sleep at night, breastfeeding, diaper rash, baby equipment. Or you can tell her a funny story about your life. New motherhood is rife with funny situations and crazy stories. If you can laugh together, it will make you both feel comfortable.

9. Be sensitive. Be alert to changes in her baby. Is her baby getting fussy while you chat? Is she looking at her watch? Is it near lunchtime? Is her cellphone ringing? Exchange numbers and let her get going. Outings with baby are often short-lived so don’t try to keep her when you notice things going downhill for her.

10. Follow-up with her. Contact her within a few days so she will still remember meeting you. It may feel impossible to meet other moms but when you take the time to look around, you see them everywhere. They all want to meet other moms too. Just extend a hand and your number and in no time, you will have a full schedule of playdates with like-minded moms in your area. More importantly, you will be on the way to building new and lasting friendships with people who can sympathize with your situation, laugh with you, and help you get through the issues of parenting.

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10 Tips for Natural Hemorrhoids Treatment at Home

The pathogenesis of hemorrhoids requires 2 factors ; A) Weakness of the walls of the rectal veins which is the predisposing factor and this is genetically determined, and B) Increased pressure inside the rectal veins which is the precipitating factor, and this is acquired. As the first factor is genetically determined, it is the least controllable, but it can be managed by some herbal remedies. The second factor is the mainstay of hemorrhoids treatment, and is controlled by dietary and behavioral modifications with the aim of avoiding straining especially constipation.

Dietary modifications. The aim of these dietary changes is to avoid constipation, which is the main cause leading to the development of hemorrhoids and is the main obstacle against hemorrhoids treatment.

1- Increase the amount of fiber in diet; consume high-fiber foods such as whole grain bread and cereals and raw vegetables and fruits. Decrease the intake of low-fiber foods such as white bread, ice cream and soft drinks.

2- Drink a plenty of water, up to 10 glasses daily, especially if you are taking bran as a stool softener. The aim is to avoid dehydration which will lead to constipation.

3- Avoid coffee and alcohol which causes dehydration which leads to constipation. Also, avoid laxatives, as they may cause diarrhea, which leads to dehydration and in addition, they irritate the bowel. You can take stool softeners as bran or psyllium.

Bowel habit retraining. The aim of these changes is to avoid increasing pressure in the rectal veins by avoiding straining

4- Avoid holding stools. Go to bathroom once you feel the urge to pass stools. Avoid straining, holding your breath, and reading while you are on the toilet

5- Sit on the toilet more correctly. Modern toilet design is considered as one of the factors causing increased prevalence of hemorrhoids in industrial countries, because it is less physiological with the process of defecation, as it requires more straining to empty the bowel, while squatting is more physiological because it allows for complete emptying of the bowel with minimal straining. So, what you are going to do is to assume a position more similar to squatting i.e. flex the thighs upon the abdomen and press by your elbows on your knees

Behavioral modification.

6- Practice exercises regularly. This will help smooth bowel movements and avoid constipation.

7- Avoid lifting heavy objects as much as you can. Also, avoid prolonged sitting and standing.

Herbal remedies. Most of the herbs that are known to be effective as hemorrhoidal remedies will reduce pain and inflammation and help strengthen the skin and venous walls.

8- Comfrey root powder. It has an anti-inflammatory effect and promotes the formation of new skin. The powder is dissolved in olive oil and applied to the affected area.

9- Gotu kola. It has analgesics and anti-inflammatory effects. It is taken as 25 mg three times daily.

10- Horse chestnut. It strengthens rectal veins. The powder is dissolved in olive oil and applied to the affected area.

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10 Tips for Negotiating Lower Auto Insurance Premiums

For far too many consumers, auto insurance is a mystery they would rather not have to think about. All of the different coverages available, and the numerous different insurance companies all claiming to have the best coverage and lowest rates can make finding the right insurance a bit like trying to navigate a minefield with a blindfold on.

Thankfully, that all-powerful consumer fallback position negotiation is just as powerful in the insurance world as it is anywhere else. You might ask yourself, “How do I negotiate a lower rate on auto insurance?” The answer might be closer than you think if you follow these ten tips.

1. Although many insurance companies offer discounts for a number of various life events, they don’t always let you know about them. It is, after all, the consumer’s responsibility to be aware of discounts you are eligible for.

2. For instance, you can usually negotiate a lower rate on your car insurance if you’ve recently been married.

3. Age discounts kick in for safe drivers at 18, 21, and 25 with some insurance companies.

4. If you purchase a multiple line policy from your agent- this means that you carry your auto insurance, homeowner’s or renter’s, a second car, or even life insurance with the same company.

5. You can also negotiate your auto insurance to a lower rate often simply by obtaining competing quotes. If you’re otherwise happy with your auto insurance company, get the quotes anyway and let your agent know that you’re shopping around. To keep your business, chances are that they’ll at least match your most competitive offer.

6. Negotiating the rate on a policy for a new driver really isn’t much different. You should obtain several different quotes, and then go to your agent with what you’ve found. Again, they should at least match your lowest quote for the same coverage.

7. The multiple line discount should kick in when your aspiring teenage driver finally gets their new car, as long as the insurance is in your name. If not, and your teen wants to find another insurance company, you won’t be eligible for a multiple line discount on a second (or third) car.

8. In your corner for the teen driver negotiations, you might find it helpful to have a few months’ worth of stellar report cards or even a letter of reference from a teacher or principal. Hey, it couldn’t hurt, right?

9. While kids are the topic of conversation, let’s not forget to mention the supplemental safety systems installed in the car to be insured. Bigger insurance companies will make these sorts of savings readily available- discounts for such things as airbags or anti-lock brakes, while smaller companies may not.

10. Finally, you have to remember that as a consumer, the ball is always in your court. If you’ve found a better quote and your insurance company won’t budge on their premium, then by all means, switch your insurance policy and go with the lower rate. The competing agent will be happy to have your business. That’s the price and payoff of never bluffing during auto insurance negotiations. The consumer is holding a handful of aces, and the insurance companies are hoping to make you think that they are, too.

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10 Tips to Keep Birds Healthy This Spring

Give birds a clean place to live and eat and they will be singing your praises this spring. Follow these 10 easy tips to keep birds healthy and happy this season.

1. Check that all nest boxes and birdhouses are clean of debris, old nesting materials, and dead insects. These can be breeding grounds for parasites that kill young birds.

2. Check all boxes for damage that could harm birds, like exposed nails, slivers, damaged roofs, and split posts. Small scratches or cuts allow bacteria and viruses to infect a bird more easily.

3. If you’re providing new boxes, examine them carefully for such flaws, even if they’re straight from a store or supply house.

4. Use feeders with rounded corners. Feeders with sharp edges may cut birds, allowing bacteria an opening to infect otherwise healthy birds.

5. Place feeders in locations that do not provide hiding places for cats and other predators that will wait to ambush the feeder. Place birdfeeders at least 10 to 12 feet from low shrubs or bushes that provide cover. Also, place feeders away from windows or use window decals to discourage birds from flying into windows.

6. Clean your feeder and the droppings on the perching area each time you fill your feeder. Clean up seed spilled on the ground.

7. Disinfect and clean your bird feeder once or twice a month with one part of liquid chlorine household bleach to nine parts of warm water. Immerse the feeder for two to three minutes and allow to air dry. Clean hummingbird feeders with hot water and vinegar. To clean wooden birdfeeders, use hot soapy water and a bristle brush.

8. Place several feeding stations throughout your yard. Some birds like to feed near vegetation and others out in the open. By placing feeders in different areas, you will have a greater diversity of birds using your feeders. This also helps avoid overcrowding, which can cause stress and make birds more vulnerable to disease.

9. Use high-quality food. Keep seed clean and dry and watch that it doesn’t get moldy in the feeder. Store food in rodent and water proof containers in a cool area.

10. Discard food that smells musty, is wet, looks old, or has fungus growing on it. Clean and disinfect any storage containers or scoops that were used to store the feed to fill the feeders. Always wash your hands after filling or cleaning your feeders.

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10 Tips to Keep Diabetics Under Control

Diabetic is a body disorder that results in high levels of glucose in the blood causing several problems. Diabetics can lead to gangrene, heart attack due to high levels of Cholesterol in blood, kidney failures and many more illnesses that are terminal in nature. If Diabetics is not controlled it can also lead to loss of one’s eye sight and can also increase the chances of a stroke.

To prevent diabetic and related health pitfalls it is highly recommended that you try to keep your glucose levels, blood pressure, and cholesterol under control.

Here are some numbers. People with diabetics should maintain their sugar levels at the following numbers:

Before meals one’s blood sugar level should measure between70 to 130. After 2 hours following a normal meal it should measure less than 180.

Here are few simple steps to keep diabetics under watch:

1. Plan a proper diet devoid of simple sugars. Food that is rich in fiber content helps keep sugar level under control and also helps bringing down Cholesterol levels. Consult your doctor or dietician for a proper diabetic food chart. To know more on kind of food that is suitable for diabetic patients, check out Diabetic Food List and Chart here.

2. Discipline yourself for a 30 minutes brisk walking or some kind of cardio workouts all days in a week. In case you feel drained out you can take complete rest on a Sunday though. Consult your doctor before embarking on some physical activity, most importantly if you are a beginner.

3. Take medication as instructed by your physician. Never miss on this. Tablets are important to keep the sugar levels in the blood under control thereby preventing irreversible damage to one’s internal organs.

4. You can purchase an instant sugar tester available in any medical store to check your blood glucose levels on daily basis. Also do make a note of food you ate and the sugar level numbers in book for your future reference and plan.

5. Ensure to check your feet every day for any cuts, or bruisers as they might lead to gangrene.

6. Stick to perfect oral hygiene by brushing and flossing your teeth each day as infection might not heal well for a diabetic.

7. Cut down oil and salt. Shift to consuming more vegetables to keep your blood pressure and cholesterol under control.

8. It is a strict no to smoking.

9. Alcohol might be taken in a reduced quantity, but once again, you must consult your doctor for the right amount that is allowed.

10. Train your muscles with weights 3 days a week for increased metabolism that would keep the sugar under control.

Do this and find your sugar levels remain within control when you go in for HBA1C sugar tests.

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10 Tips for the Pet Lover Traveling to Las Vegas

Traveling To Las Vegas With Pets

People love Las Vegas. The food, the gambling, the nightlife and the attractions make Las Vegas an extremely popular destination for travelers from all over the world. Some people just don’t feel complete unless they bring along their closest companions and these companions are sometimes animals. I once drove from Montana to Las Vegas with two cats in a car with a dysfunctional air conditioner and I learned a great deal along the way. Here are 10 tips to ensure you and your pets have a great time while traveling to Las Vegas.

1. Keep them cool! Whether you plan to drive or fly, you will need to take the necessary precautions well ahead of time. If you are driving to Las Vegas, you will need to make sure your air conditioner works well and give your pets frequent stops to drink as well as take care of business somewhere other than in your vehicle. If you are flying, check with the airline to see if there will be any delays that might keep your animal stuck in their carrier for a long period of time. If so, buy a water dispenser that can attach to the carrier.

2. Know where to stay. The high end hotels will not allow pets so you will have to check around for alternative places to stay. Many motels on the strip such as the Travelodge will allow pets but you will have to pay an extra deposit depending on the size of your pet. Las Vegas caters to almost every person and that includes those with pets but you should book your room well in advance.

3. Board them. There are many facilities in Las Vegas that will take great care of your pets so you can enjoy the attractions and events that will not allow you to have a pet with you. They may offer day long or week long boarding options depending on your plans.

4. Don’t forget their medications. Some pets require certain medicines that their veterinarian may prescribe. Make sure you don’t get all the way to Las Vegas only to realize you have left your crazy dog’s anti-psychotic pills on your kitchen counter.

5. Research activities you can do with your pets. Las Vegas often has dog shows, contests, or just fun events where people in the community bring their pets and have a great day. This isn’t restricted to just Las Vegas locals and can be a lot of fun for you and your pet. It beats leaving them in the motel room alone while you see the sights too.

6. Make sure your pet is groomed for hot weather. An often overlooked issue is the fact that some dogs are bred to live in the snow. If you have a furry breed, make sure to get them a nice shave or trim before you head off to Las Vegas with them. Imagine wearing a fur coat in 100 degree weather. That’s gotta be rough.

7. Plan your Las Vegas trip for the winter. The winter, though not technically the off season, is considerably cooler than mid-July. Your pets will thank you and you may be able to get cheaper rates on airfare and hotel reservations.

8. Bring toys. Most pets will feel more secure with some of their favorite toys or something to chew on. You don’t want your dog chewing up anything in your motel room that you may be charged for.

9. Bring a friend. If you are vacationing in Las Vegas, you may find it more fun to bring someone with you. They can bring their pets also. This way, both you and your pet will have a familiar face around.

10. Don’t bring your pets. Unless you are moving to Las Vegas, there really isn’t much of a reason to bring your pets at all. Even if you are gone for one week, your pet will be happy to see you when you get home and won’t hold a grudge. Have a family member, friend, or coworker watch them or stop by your house each day to look after them.

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10 Tips for Preparing for Boot Camp

Boot camp poses lots of problems for many recruits, but these 10 tips will make the transition easier…

1. Quit Smoking Now: never wait until you leave for Boot camp. Many think that the military will help them quit, and they will, but cold turkey, and Reception Battalion and Boot is no place to be going through withdraw, also your lungs will need time to clean their selves up by producing lots of mucous which is not pleasant for anybody.

2. Rise: Waking when it is still dark outside takes some getting used to, so give your self time to adjust by working on your ability to rise at an earlier hour.

3. Shine: Not only should you be getting getting up earlier, but it’s time to become a morning person. Learning how to get up and go takes discipline and it’s better to have the right mind set before getting to Boot Camp.

4. Get in the Workout: Let nothing get in the way of putting in a good consistent workout everyday for several months before leaving, there won’t be an excuses in Boot Camp, so there certainly shouldn’t be any when getting ready for it.

5. Set Up Bank Accounts and Beneficiaries Now: You’ll need a bank account and a check card, or you could wait for the military to give you one, but doing it before you leave will save a little headache when you get to Reception.

6. Don’t Take Too Much: The military provides you with a bag to use as carry on luggage, fill it but take nothing your going to have to buy when you get there, including more than a change worth of clothes for the morning you leave is a waste since you’ll be buying everything at the PX when you get there.

8. Learn the Value of Being on Your Feet: Aside from the exercise it would do well to get used to being on your feet all day. You’d be surprised just how much time you’ll be standing and just how much it hurts by the end of the day.

9. Have Your Recruiter’s Information: Reception Battalion is notorious for finding the little lines not filled in on contracts, so regardless of how much paperwork was done by the military liaison, things happen, and many find themselves on their phone with their recruiter trying to save their contract.

10. Spend Some Time Growing Up: For many Boot Camp will be the first time they will be on their own, and they should take some time to do a little soul searching, not to mention learning to wash cloths, how to communicate better, and that the military is a team environment, and for many the toughest change of all is going from a ‘me’ attitude to a ‘we’ attitude.

Boot Camp is a fun ride that brings goals, accomplishments and honor, but those wishing to ship out should be not only prepared physically and mentally but also emotionally, as Boot Camp poses lots of problems for many recruits, but these 10 tips will make the transition easier.

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10 Tips for Quick Weight Loss

For some, losing weight is an endless endeavor. While improving the diet and increasing exercise are sure ways to lose weight fast in a healthy manner, making simple changes to the everyday lifestyle helps to ensure quick results and change bad habits. With each modification to diet or lifestyle, you can expect to drop one to three pounds of excess weight quickly through reducing fluid retention or cutting out empty calories.

Stop the soda

Soda is filled with sugar and empty calories, and can pack on the pounds before you realize what is causing you to gain weight. Reduce soda intake slowly to prevent caffeine withdrawal, and replace the sugary drink with sugar-free flavored water or water with lemon. Limiting the amount of calories through soda will help you drop one to two pounds in the first week.

Eat fiber

Fiber is one of the most important aspects of quick weight loss, because it helps you to become fuller quicker-which prevents you from overeating. Replace white bread with whole grain, and switch out white rice and pasta for brown rice and whole wheat pasta. According to caloriesperhour.com, eating plenty of fiber also keeps blood sugar levels stable, improving energy levels throughout the day.

Pay attention to serving sizes

With the large amount of food served in restaurants, portion sizes have become greatly distorted. Fill your plate with a palm-sized portion of protein, and a tennis ball size of grains. Eat as many vegetables as you like to fill you up with nutritious vitamins and minerals. Following portion sizes will help you eat less, thus dropping one to two pounds quickly within the first week.

Eat frequently

To keep the metabolism revved up, you need to eat at least every three to four hours. Eat breakfast within an hour of waking up, and have small nutritious snacks in between meals. Increasing the metabolism burns excess calories even at rest, and for every 3,500 calories burned you will drop one pound of weight.

Exercise

To lose weight quickly, you must exercise. Set aside 30 to 45 minutes each day doing a cardio activity like walking or jogging, and build muscle strength with three days of weight training. Cardio exercise speeds up the metabolism, allowing you to burn off excess weight faster than with non-aerobic forms of exercise.

Track what you eat

The Diet Channel recommends tracking everything that you eat to help you make healthier and nutritious meal choices. Track calories consumed and serving sizes with each meal in a journal to keep a tally of calories eaten. Writing food down keeps you accountable about what you choose to eat, as well as help you lose weight quickly by choosing more nutritious food over high-calorie choices.

Stay positive

Remember to exercise for you and you alone. Trying to get the body of a favorite celebrity is useless, since the genetic makeup is so different. Embrace your new active lifestyle and be proud of yourself for sticking with a program. Fast weight loss is more successful when you feel motivated, and prompts you to keep with it for long-term results.

Find support

If dieting and exercise is hard for you, find a workout buddy to accompany you on workouts. Go to dinner with those who keep your diet in mind so they support you and help keep you accountable. Weight loss programs provide assistance and group support in changing lifestyles, and simple to follow plans allow for quick weight loss through better eating habits and increased exercise.

Slow down

To eat less, slow down! By savoring your food, you will most likely get full quicker, thus prompting you to lose weight fast without making huge sacrifices. The Diet Channel explains it takes 20 minutes for the brain to tell the stomach it’s full, and that 20 minute delay may cause to eat more than you should.

Drink water

Water keeps you hydrated, as well as helps flush fat and toxins from the body for quick weight loss of one to three pounds in a week. Be sure to drink at least 64 ounces of water per day.

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10 How to Tips for Rabbit Hunting

Rabbit hunting seems to be overlooked by many these days, but there are many great reasons to rabbit hunt. Rabbit hunting is a social sport that does not demand absolute silence. You can beat the brush and have a conversation with your buddies at the same time. Rabbits are bigger than most small game animals and are easy to cook and delicious to eat. Rabbit limits are usually fairly liberal so a trip afield can result in a large amount of meat for the table or freezer. Here are 10 tips to help you be a more successful rabbit hunter.

Knowing your gun is important when rabbit hunting. Have the correct choke tube in your barrel for the expected length of shot. Rabbits will often hold until the last minute and run out almost under your feet and at other times move well ahead of the hunters or dogs. Generally however, the thicker the cover the closer and faster the shots will be.

Dress for the briars. Rabbits must live in thorny areas in order to avoid predators. To successfully hunt rabbits, you’ll need to get in there with them. Sturdy boots, brush pants, and leather gloves will make rabbit hunting much more enjoyable.

Rabbits need cover from predators but they do not need a lot of it. Even small patches of brush near a field or in the woods can hold rabbits. If you hunt an area that gets a lot of rabbit hunting pressure these small pockets of brush can be very productive.

Don’t just wait for a rabbit to run while hunting. Careful attention should be paid to areas that a rabbit can hide. Often when rabbit hunting the rabbits can be spotted before you jump them.

Even if you don’t see the rabbit, act like you do. Simply stopping and staring into a brush pile will make the rabbit think that he is spotted and cause him to run from cover.

If it snows go rabbit hunting. Not only is it a beautiful time to be in the woods, but tracks in the snow make finding the rabbits much easier.

Sunny days during the winter are good for rabbit hunting as well. Rabbits will soak up the warm sunlight. Often rabbits can be spotted in very open areas (near brush, of course).

While hunting for rabbits look for greenery standing out from the brown of winter brush. You can learn more about a rabbit’s diet to pinpoint this more, but finding green is a simple way to find possible food sources.

If you are rabbit hunting by yourself try to stalk slowly through the woods. It can be a lot of fun to sneak slowly through the brush and wait for a rabbit to appear. To mix things up use a .22 or a muzzleloader to hunt.

Never skip past brushy fence rows. This is a great place for rabbits especially when the fence divides a field and a pasture.

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