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Bicycle safety tips

2008-07-04T07:46:00.000-07:00

Tips for riding your bicycle safely

Always wear a correctly fitted, approved bike helmet.

Obey traffic lights and signs.javascript:void(0)

Ride on the left side of the road.

Give hand signals to turn left or right.

Give way to pedestrians and other vehicles when entering and crossing a road.

You can ride in transit lanes and bus lanes, but not in a bus only lane.

You must use the bike lane where one is available.

When using a footpath or shared pedestrian/bicycle path, keep to the left and give way to pedestrians.

You must not be towed by another vehicle.

Maintain control of your bike at all times. It’s is an offence to ride with both hands off the handlebars, feet off the pedals or to carry anything which prevents you from having control.

30 Diet Tips –To Help You Lose Weight Healthily 30 Diet Tips

2008-07-04T07:19:00.000-07:00

You could lose weight with that new crash diet, or opt for the ‘perfect 100 per cent of the time with your diet’ approach. But deep down you will know that these ‘all or nothing’ diets don’t last for long. Nor are they healthy – for body, mind or soul. Dietitian Lyndel Costain gives her top diet tips to lose weight and keep it off.

Stay clued up

Knowledge is power. By arming yourself with the facts abouthealthy diet, and ignoring the fads, you are morelikely to build confidence in your abilities and achieve your weight loss goals.

WLR can help! Long term weight control is about being realistic, and enjoying healthy eating and exercise habits for life – and reaping all the benefits.

Have clear motivations

Write down your reasons for wanting to lose weight. Having clearly identified reasons helps your feeling of commitment. Try to include reasons that aren’t just about appearance, for example, ‘will help me feel fit enough to do more of the things of I want to do’ or ‘will help my back pain’. Looking back on them can also be a very useful motivator if the going gets tough.

Keep a food diary

Writing down what you eat and drink and any thoughts linked to that eating helps you become more aware of your eating habits and problem areas. Recognising what is going on and understanding more about yourself is a powerful way to startplanning changes to your diet and puts you in control.

Keeping a food diary, even intermittently, also helps you stay on track, and lets you look back to see the great progress you’ve made. (You can try WLR's online food diary
free for 24 hours.)

Weight goals

Losing 5-10% of your weight is an ideal target, according to research. This can be broken down into smaller manageable steps, for example, 4-5lbs at a time. Remember too that just keeping your weight stable is a great achievement in itself
these days. Losing modest amounts of weight are not just easier to keep off but bring big health benefits. For example, if you are overweight, losing 5-10% of your weight can halve your risk of
type 2 diabetes.

Set realistic goals

When making changes to your diet and exercise habits start small and set a few realistic goals. If they are realistic, you are more likely to achieve and stick with them and feel successful, which in turn boosts your self-esteem and self-confidence for ongoing success.

Work out how to achieve your goals

Setting a goal ideally includes a plan for how to achieve it, and how to overcome things that might get in the way such as trigger eating (see below), poor food choices at work, eating the kid’s leftovers or too many takeaways. Writing your goals and action plans helps enormously.

Trigger eating

Much of the eating we do when we aren’t hungry, or the cravings we have, is a habit-like response to a variety of triggers. These can be external, such as the sight or smell of food, or internal and emotion-led, such as a response to stress, anger, boredom or emptiness.

A food diary helps you recognise this ‘trigger’ or ‘non-hungry’ eating, which in turn places you in a better position to deal with it. For example, make a conscious choice to eat (or not to eat - see below) a food. Or plan ways to avoid triggers in the first place, for example, keep ‘binge’ foods out of the house or join an evening class to keep you away from the TV, crisps and wine bottle!

Be a conscious eater

Try to make conscious choices about what you eat, especially when tempted to overeat. For example, ask yourself, ‘I can eat this if I want to, but do I really feel like it?’ You can then choose to eat it (or some of it), or not, as you will have considered the consequences. Not only will it help you feel in control and achieve your goals, it will stop you feeling deprived.

Coping with cravings

If unwanted

food cravings do strike, acknowledge them – have a chat to them even – then distract yourself, for example,with a chore, a more involving task, go out for a walk, call a friend or colleague, play with the kids, or paint your nails. Like a wave, cravings rise then ebb away. By waiting 15 minutes and ‘surfing’ the craving, you should find they pass away – and your conscious choice becomes simple.

Eat regular meals

Regular meals, starting with breakfast, help you to regulate how much you eat by stabilising blood sugar levels and allowing you to recognise natural feelings of hunger andfullness. They also stop you worrying about hunger as you will know your next meal or snack is not far away! And a healthy breakfast, is not only linked to long term weight control success, but a healthier, more nutritious diet overall.

Plan ahead

Plan ahead to ensure the right foods are available at the right time. Think about breakfast, lunch, healthy snacks and an evening meal. Have some ready meals in the fridge (serve with extra veg) for those emergency moments. Planning can take extra time and effort, but it will soon become a habit that will really make a difference.

Beware ‘all or nothing’ thinking’

You know that feeling when you really overdo the chocolate or a night out and think you’ve blown it so may as well give up – and keep on eating… The blow out isn’t a problem, but your reaction could be.

Lapses are a normal part of change. You can’t be, nor need to be perfect 100% of the time to lose weight. Doing well 80-90% of the time is great progress. Rather than feel you have failed and give up, look at what you can learn from a bad day or week and plan to do things differently in the future. Then forgive, talk positively to yourself about what you have achieved already, and get back on track.

Build in some fave foods

It’s fine to build some fave foods into your healthy diet plan. Successful slimmers do it as it helps them avoid feeling deprived. Make sure you choose quality foods that you really feel like eating (do you fancy sweet, savoury, crunchy, creamy at that time?), sit down, eat slowly and savour them.

Deciding on what you will truly enjoy (and knowing that you can have it again another time if you want to) adds satisfaction and means you’re likely to be happy with a small amount.

Reward yourself

If you have set yourself some specific goals, for example, to have regular meals, or lose 3lbs in 2 weeks or eat your 5 a day, reward yourself when you have achieved it for example, with a new CD, seeing a movie, a new hairstyle, or outfit. It will also help to plan a big reward for when you have achieved your longer term weight goal. You will definitely deserve it.

Get some support

It could be from a friend, partner, colleague at work, self-help group, health professional, health club, slimming group, book, tape or video, diet ‘buddy’ or chat room. Have a good chat with your supporters about how they can best help you. Getting the right support is a vital part of long term slimming success.

Keep it balanced

Make meals automatically healthy, balanced and satisfying. Half fill your plate with plenty of vegetables and salad and divide the other half between lean protein-rich foods such as lean meat, chicken, fish, pulses, Quorn or tofu and healthy carbs such as pasta, new potatoes, Basmati or brown rice.

Eat without distractions

Don’t let your best efforts to control how much you eat be sabotaged by doing something else during meals. A study in the American Journal of Clinical Nutrition found that women who ate while listening to a story on the radio ate 70 calories more than women who ate with no distractions.

Avoid crash diets

They may be tempting, but a crash diet ultimately leads to rebound weight gain and feelings of failure.

The American Heart Association has "declared war" on crash diets, which they say "can undermine people’s health, can’t be followed for long, cause physical discomfort, and lead to disappointment when people regain the weight soon after." Still tempted?

Be active

Being more active and staying that way is one of the key strategies for long term success. Finding something you enjoy, and can fit into daily life helps ensure you keep it up. Walking suits many people (see below), but gardening, dancing, team sports, gym workouts, martial arts, any active hobby all count. Doing it with someone else boosts motivation too.

Step 10,000

Aim to walk briskly for a total of 45 minutes each day to burn around 2000 calories a week (250 to 300 calories a day). Or buy a pedometer from a sports’ shop or via the internet and build up to doing 10,000, then if you can 15,000 steps – over the day. Research now shows that this level of daily activity is most effective for weight control.

More good reasons to be active

Regular physical activity, especially if you include some strength training, not only burns calories and boosts mood and energy levels but can build muscle. Muscle burns loads more calories than body fat, and just a 3 pound increase in the amount of muscle in your body can potentially burn enough extra calories to lose an extra 10lbs over a year.

Spice up your cooking skills

Cut fat but not flavour with herbs, spices, lemon juice,
tomato paste, wine, low fat fromage frais, olives, capers,
chilli, and sauces with less than 5g fat per 100g. Grill,
stir fry, bake, steam, char-grill, BBQ or microwave. A low
fat cook book helps too – not to mention WLR’s fab recipes.

Read food labels – carefully

Check portion size, numbers of portions per package, and calorie content to make sure you aren’t getting more than you bargained for. Check and compare similar products too – as there can be big calorie differences between brands. And remember that ‘low fat’ doesn’t mean ‘low calorie’.

Fill up on low energy density foods

Foods like vegetables, salad, fruit, chunky soups, low fat pasta sauces, low fat dairy foods, porridge, vegetable-based casseroles, beans, fish and lean meat are great building blocks of every meal and snack. They have a low energy density (low number of calories per bite), most have a low GI (glycaemic index) and all are not only healthy but help you feel fuller for longer.

Drink plenty

Have at least 6-8 glasses or cups of low calorie drinks over the day – more if you are hot or exercising.

The aim is to keep your urine a light straw colour – if it’s dark you need to drink more. Drinking plenty helps you feel fuller and stops you confusing thirst with hunger, and eating when youreally just need a drink. Spicy tomato or vegetable juice or a berry fizz (puree some fresh berries and top up with fizzy water) are great, low cal between meal (or earlyevening) satisfiers to stop the nibbles – or the wine, if you want to cut back.

Practise saying ‘no’

We are often pressured to eat when we aren’t hungry. If you really don’t want to eat something, learning to say ‘no, thank you’ takes practise as we may feel we are upsetting others. But you are in fact looking after your own needs. First practice saying ‘no’ at home by yourself. It will soon get easier

Keep food out of sight

Food is everywhere – on TV, magazines, shops, petrol stations - and can trigger cravings. At home, keep weaknessfoods out of sight, or out of the house! Serve meals onto plates rather than from dishes on the table. And steer clear of buffet meals – studies show they encourage us to eat more.

Watch portion sizes

Keep a careful eye on portion sizes, when eating out or serving up your own meals at home.

The WLR approach willautomatically help you with this, while you keep your calorie tally over the day. It isn’t always what you eat that can make weight loss tricky, but how much. This can be especially true for dishes like bowls of pasta or fruit smoothies – their intrinsic ‘healthiness’ makes it easy to forget the portion size and calorie content.

Eat out wisely

‘Bank’ some calories for your meal outTry not to view every meal out as an indulgent treat – eating out is now a regular part of life and restaurant food can be high in calories

Skip high fat butter, dressings, garlic bread, cream or cheese sauces, pastry, deep fried, battered foods and indulgent pudds (unless served with 4 spoons!)
Pile your plate with vegetables or salad
Watch the booze – quench thirst with water

Believe in Yourself

This final diet tip is just as important as the tips abouteating and exercise.

If things go wrong don’t panic. Learning new habits takes time. Think back to when you learned to ride a bike. No-one expected you to do it the first time. You no doubt fell off a lot and needed picking up, with hjavascript:void(0)elp along the way. Step by step you took control of that bike and learned how to keep it on course.

How you think, affects how you feel, and in turn the actions you take. Believe in yourself every day. Focus on what you want – being fitter, healthier – rather than how unfit you are. Setting realistic goals and having positive expectations will make all the difference.

Kegel Exercises For Men

2008-07-03T07:13:00.000-07:00

You must own a pc

Both men and women have a PC (pubococcygeus) muscle, which is responsible for the health of the pelvic floor. But trust me, that's not all it's used for. You have to keep this muscle in tiptop shape in order to maximize your sexual experiences.

The next time you go to the washroom and begin urinating, try to stop the flow midway. Can you? If not, then you need to start exercising as soon as possible to maintain penile fitness.

Another test; when you have an erection, can you squeeze your PC muscle and make your penis jump substantially? If not, then I think you need today's sex tip more than you know.

What this muscle can do

Exercising this muscle regularly will prolong the duration of lovemaking and make your climax much more intense. Some say that guys with healthy PC muscles can actually hang a towel over their erections and raise and lower their penises at will. You can also use a hand cloth or handkerchief.

Just as working out your biceps will give you better definition and more strength, the PC muscle can help you strengthen and better define your erections and orgasms. But as is the case with everything, discipline is required.

Locate the muscle

As aforementioned, stopping your urine midstream (pun intended) can help you figure out when you're using your PC muscle. Try stopping your urination three times just to ensure that you understand where the muscle is located.

As well, although this method may not sound enthralling, if you stick a finger in your rectum and try contracting your PC muscle, you will know that you're doing so because your finger will feel your anus contracting (pressure). Always try to keep your other muscles (thigh, back and abdominal) relaxed.

Remember that the stronger your PC muscle, the more enjoyable sex will ultimately be. So let's begin exercising, shall we?

and a one...

There are different sets of exercises you can do. Select the one that is best suited for you and do it regularly. Tell your woman to do them too; it will have the same beneficial results. Always keep in mind that you should keep your other muscles relaxed (don't use momentum).

Exercise 1:

Quickly clench and release your PC muscle for a 10-second period -- take a 10-second break. Perform three sets, then take a 30-second break.
Clench and unclench for 5 seconds with 5-second breaks in between -- 10 times in a row.
Tighten your PC muscle for 30 seconds and release for 30 seconds -- 3 times in a row.
Repeat the first step and you're done for the day.

Exercise 2:

Tighten your muscle and hold for a count of 5, and release. Repeat 10 times.
Squeeze and release the muscle 10 times quickly. Repeat 3 times.
Tighten and release your PC muscle in long and short intervals for counts of 10. Repeat 3 times.
Squeeze your muscle and hold it for as long as you can. Try to work your way up to 120 seconds (relax, that's only two minutes).

Exercise 3:

Fully squeeze and release your muscle over and over again. Begin with one set of 30, and then slowly work your way up to over 100.
Squeeze as tightly as you possibly can (make sure it's only your PC muscle that you're clenching). Hold it for 20 seconds, then rest for 30 seconds. Repeat 5 times.

Exercise 4:

Simply begin squeezing and releasing your muscle for 2 minutes a day and gradually work your way up to doing it for 20 minutes at least 3 times a day. You should eventually be able to perform at least 200 repetitions per session.

Any time, any place

Keep in mind that because you can do these exercises just about anywhere and at any time, there is absolutely no excuse to neglect your exercises. No one will know that you're squeezing, unless of course you keep smiling like an idiot whilst doing them.

Because the muscle heals quickly, you'll begin noticing that you're waking up with more solid erections and that's always a good thing, especially if Petunia is sleeping next to you in the buff come morning (you know what I mean).

Personally, I recommend that you complete your exercises every single day for the rest of your natural life. Trust me, Hef will have nothing on you when you get to be his age. Your sexual abilities and control will increase immensely and you'll find that your penis has become stronger and firmer.

Shoot across the room

PC exercises can also be beneficial in the "squirt across the room" department as well. Remember porn star Peter North? Well, rumor has it that he did his exercises daily. So not only can you have the most solid erection ever, but you might also be able to ejaculate on the ceiling. Have fun cleaning that up...

Remember that the results will not be evident the instant you're done your first bunch of exercises. It takes time, like with any muscle that you begin "training" regularly.

Enjoy a new sex technique

Once you begin to master your exercises and are able to see a significant difference, the next time you're making love with your woman, stay inside her without moving. Instead of going in and out like you normally would, simply squeeze and release your PC muscle.

If she has been doing her exercises as well, you can both perform this on each other and while you get the sensation that her vagina is giving you a "hug," she'll feel like you're tapping her G-spot, and trust me, chances are that the both of you will enjoy the sensation immensely.

And there you have it; some easy ways to keep her satisfied and get a little satisfaction of your own at the same time. Enjoy.