How Much Money Should You Put Into Annuities?

Published by in Bussiness & Finance on May 6th, 2012

Determining how much money should you invest into an annuity has been a struggle for many people who would really like to ensure wins and master the industry. How much you put into an annuity is also the whole basis of the amount you receive over the course of retirement. Now, if you really want to determine how much money should you put into annuities, you must determine first the primary purpose of that money?

You should ask yourself the following questions:

- Is the main purpose of investment for income?

- Do you wish to pass the income on to your beneficiaries?

Some individuals would like to put an adequate amount of into the plan so that in the event that the spouse passes away they will still have ample money to replace the loss of social security or a monthly pension.

What others have done to be able to determine the amount of cash to put into an annuity? How a married couple would use an annuity when they retire? What can an individual do who maybe just recently retired with a 401k plan and is worrying about inflation?

Clearly, those are different scenarios therefore, the way to decide how much money to invest into an annuity is different in each scenario. But there are a couple of things any investor should keep in mind, the rules for investing. You probably have heard about the two rules by Warren Buffet:

Rule #1: Never Lose Money Rule #2: Never Forget Rule #1

Here’s one stock market scenario where it drops by 50%.

Retiree: 70 Yrs . Old Retirement: 700k Income Needed: 35k per annum

The retired person can get 35k out per annum despite having no growth and the cash would be sufficient 20 years (until they’re age 90). Yet, put a low interest rate on the money and they might be even better off. So, if this retiree’s money in the stock market is at risk, they can probably get a much better rate of gain overtime. However, in the short run, if the retiree’s 700k falls by 50% to 350k, they can take income for only 10 years. Moreover, depending on the life expectancy of a 70 year old retiree, there is a possibility for money to run out.

If perhaps only one bad year occurs and 700k turns to 350k, to get 35k out in income per year you’re actually depleting 10% of your nest egg in order to provide that income to you. When before, you were only getting 5% out. So, one bad year has an effect on your portfolio by 10% even if the market recovers. If the money was secure, you may have gotten 70k for the very same result to your nest egg.

If you take income out of a variable annuity, every time your portfolio goes under water you’re selling off stocks, mutual funds, and the like at a reduced rate. You can find income planning resources that may have provided this sample retiree 42k in income guaranteed throughout his or her life, without having to annuitize and shedding control of the money. In addition, income will be doubled should they go into a long term plan.

Anything left upon this retiree’s passing would be given to beneficiaries at the same time. If your consultant missed letting you know about these different types of annuities that can do this for you, then go ahead and seek advice from another expert. There are different types of annuities, and they are different from each other. Some can be better than the others.

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Rheumatoid Arthritis Facts For Health

Published by in Medical Condition on April 14th, 2012

When most people hear the word, “arthritis”, they think of swollen and painful joints associated with old age. While that is one type of this disease, it is caused by wear and tear on the body over a period of time. Rheumatoid arthritis (RA), on the other hand, can strike as early as childhood and is actually an auto-immune disorder.

Unlike osteoarthritis, the causes of RA remain somewhat of a mystery. It is known to affect mainly people of middle age, though it has been recorded in people of all ages including infants. Women are more prone to this condition than men. Possible links have been made to certain types of infections, genetic causes, and different hormone levels, though none can be pointed to and named a definite cause.

Its effects can be readily identified, however. The body’s immune system begins to attack the healthy tissues in and around the joints. This leads to swelling, pain, fever in the affected joints, and eventual destruction of the joints. Unlike osteoarthritis, RA tends to affect both sides of the body equally. OA usually is worst on the dominant side because these joints are moved more and wear out quicker.

For the most part, medical treatment for rheumatoid arthritis has been based on symptoms experienced. Non-steroidal, anti-inflammatory drugs (NSAIDS) have long been prescribed to reduce the swelling in the joints. These medications also reduce the pain associated with the disease. However, the entire NSAID class of drugs has come under fire in recent years because of links to heart disease and increased risk of stroke if taken over a long period. They are also known to irritate the stomach, possibly leading to ulcers, if taken without food.

Corticosteroids have also been used with success to reduce swelling. However, they pose a risk of serious long-term side-effects if used continuously over a period of time. Therefore, the frequency and dosage are kept as low as possible.

Another class of drugs, Disease Modifying Anti-rheumatic Drugs (DMARDs) has been used to help reduce the symptoms and slow the progress of rheumatoid arthritis. The most common is methotrexate, though there some other medications in this category that may be prescribed. These drugs pose a serious potential for bad side effects. Therefore, doctors require blood tests at frequent intervals to ensure no problems develop related to them.

A new class of drugs, biologic agents, has recently been introduced. These medications are given in the form of injections at regular intervals. While these have been used with high success rates, they do pose some serious risks for patients. They directly affect the immune system, making the patient more prone to certain serious infections. They may also increase the risk of developing lymphoma or other types of cancer.

Aside from drug therapies to treat rheumatoid arthritis, patients are normally advised to take moderate exercise in order to keep the joints flexible. Over time, it is possible that some joints may become so severely damaged that one needs surgery to restore function. The most common type is the removal of the lining tissue in the joints. The last alternative is total joint replacement.

 

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Ingrown Toenail Treatments

Published by in Medical Condition on March 31st, 2012

An ingrown toenail can cause excruciating pain and for this reason, treatment should not be delayed. An ingrown toenail is a common nail disease. It causes a painful condition in which the nail grows so that it cuts into the soft flesh surrounding the nail. The disease starts as a microbial infection around and under the nail, causing the nail to grow into the flesh. Fortunately it can be treated by cutting the nail properly, medication and surgery.

WHAT ARE THE SIGNS AND SYMPTOMS OF AN INGROWN NAIL?

The main symptom is pain in the toe along the margins of the toe nail. The pain increases when you wear a tight shoe or put pressure of any kind on the affected toe. Bumping the toe will cause agonizing pain. Usually ingrown toenails are easily susceptible to infection. The signs of infection are: redness, inflammation, pus and swelling along with pain in the affected area.

CAUSES OF INGROWN TOENAIL

Some of the causes of ingrown toenail are:

* Unsuitable footwear – shoes which do not have sufficient toe space plus tight stockings. This applies pressure on the sides and top of the toe.

 *Dampness – sometimes due to excessive sweating or damp working conditions, the nail plate gets softened, which eventually leads to ingrown toenails.

* Improper nail cutting – due to this, the nail cuts into the surrounding soft tissue either due to impact or growth of the nail.

* Injury – this can occur by stubbing the toenail, dropping something on the toe or going through the shoe end. This causes damage to the flesh surrounding the nail and may cause the nail to grow in an irregular shape.

* Bacterial infections – they can cause ingrown toenail. The infection has to be treated by antibiotics and proper care should be taken of the nail and surrounding flesh.

* Predisposition to ingrown toenails – some people are genetically predisposed to this condition. An irregular shaped nail bed is a common cause of ingrown toe nails.

PREVENTION AND MANAGEMENT OF INGROWN TOENAILS

Though ingrown nails can occur on any of the fingers or toes, it mostly occurs in the nail of the big toe. An ingrown toenail can be prevented by cutting straight across the nail. The nail should not be cut shorter than the surrounding flesh.

It is advisable to wear comfortable and properly fitting footwear, which has sufficient space for the toes. Ingrown toenails are sometimes caused by injury to the toe. To prevent this wear proper sports shoes when playing or safety shoes in the factory.

The treatment of an ingrown toenail depends on how severe the symptoms are. If the ingrown toenail is severe, then surgical intervention may be needed. In mild or moderate cases, then application of topical anti-bacterial creams, gutter splints etc. may be used as an  ingrown toenail treatment..

Fortunately an ingrown toenail is a treatable condition. Even so, ‘an ounce of prevention is better than a pound of cure’. The main culprit for this condition being improper footwear, the shoes worn should have sufficient room for toe movement. This will ensure that undue pressure is not acting on the toe. Do not neglect an ingrown toenail by wishing it away. It is important to get proper attention and treatment at an early stage.

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7 Great Steps to Cycling as an Aerobic Workout

Published by in Fitness & Exercise on March 9th, 2012

Whether you are a novice or a serious athlete, you will enjoy the scenery as you tour the countryside on your bicycle-and your body is sure to enjoy the aerobic workout.  Whatever your fitness level, these tips will help you get more out of your routine.

1. Getting in gear

 Bicycling has enjoyed several waves of interest through the years.  One reason for its popularity is that it can be enjoyed by just about anyone, regardless of age or level of fitness.

a. This sport can be enjoyed in groups or solo, on the roads or with a stationary bike.  Your can also vary your pace, from leisurely touring to intense training.

b. Incorporate bicycling into your schedule.  Use bike to work or when running errands.

c. The beginning bicyclist may need only a three-speed bike, but many will prefer to have 10-12 speeds.  This will make it easier for you to go over hills and allow you to increase the resistance on the straightaways.

d. Biking at a fast speed is excellent for weight control.  Pedaling one hour at 13 miles per hour will burn about 650 calories.

e. Bicycling is especially good for building the quadriceps (a group of four large muscles in the front of the thigh).  Toe clips are useful if you have problems with your feet slipping off the pedals, but they also help you to work your calf and shin muscles.  You may want to consider toe clips with a quick-release mechanism if the clips are especially snug-fitting.

2. A bicycling routine

Beginners will do fine riding for 20-30 minutes at a moderate rate. Try the following routine for a more disciplined approach.

a. First week: Work on getting comfortable with the bike and experimenting with gears.  Try to ride 2-5 miles during the week and 5-10 miles on the weekend.

b. Second week: Include a few short periods of faster riding in your routine.  This is called interval training and will help our develop strength and endurance.  Aim for 4-7 miles during the week and 10 miles on the weekend.

c. Third week: Include five minute periods of faster riding, separated by five minutes of easy riding.  Ride 6-9 miles during the week and 15 miles on the weekend.

d. Fourth week: Try doing one day of three-minute intervals instead of five –minute intervals.  Ride 8-11 miles during the week and up to 20 miles on the weekend.

e. Spare your tires. Storing your bicycle near appliances that give off ozone can age your tires, causing cracks and other damage to the rubber.  Keep your bike away from refrigerators, freezers, and electric heaters.

3. The right posture

a. Getting the right-size bike is important.  When you straddle your bike with both feet on the ground, there should be one to two inches between the front tube (the bar that runs from the handlebars to the seat) and your crotch.

b. When you are seated, your leg should be only slightly bent when it reaches the bottom of the pedaling movement.

c. Bend forward at the hips-not at the waist-when your ride. Keep you back straight and your neck and shoulder muscles relaxed.

d. When gripping the handlebars, keep you elbows slightly bent.  This will give you better leverage and shock absorption when going over potholes or bumps. 

e. Ease the stress of a long ride by changing your hand position often.

4. Dress for comfort, dress for safety

a. You can bike in just about any clothing, but serious bikers prefer a pair of chamois lined shorts.  These reduce chafing and pressure in the groin.  A padded seat will also help you stay comfortable.

b. Gloves are useful for reducing pressure on the palms that comes from leaning on handle-bars.  Gloves will also protect your hands in case you fall.

5. Riding with caution

a. Inspect your bike before every ride.  Check the tires, brakes, gears and headlight.

b. Practice sudden braking techniques.  Always squeeze both brakes, the front harder than the rear and let up on the front brake if you feel yourself skidding. Sliding back in the saddle will also help stabilize the bike.

c. Attach a loud horn to the handlebars and use it whenever necessary.

d. Do not ride at night unless you have no choice and then use reflectors and headlights and wear reflective clothing.

e. Secure flapping pant legs with rubber bands to avoid having them get caught in the bike’s wheels.  Also, tuck in loose shoelaces.

f. Rearview mirrors should be mounted on your handlebars, not on your helmet.

g. A water bottle can come in handy to fight off dehydration.

h. Bicyclists are safest when wearing neon pink.  It is easy for motorists to spot this uncommon color.

6. Biking in any weather

a. Windchill rapidly becomes a factor when you are traveling at 15 miles per hour.  Consider wearing a mask to stay warm.

b. Hypothermia can occur in temperature as high as 60 degrees Fahrenheit on wet and windy days. Cyclists should wear gloves, leg coverings, and long-sleeved shirts when it is cool outside.

c. In wet weather, brakes do not hold very well. Use caution when your hubs become wet.

d. Take along something to drink when biking in warm weather, preferably two quarter size water bottles.

7. Helmet protection

If you consider the lifelong damage that one head injury can cause, you will see how important it is to wear a sturdy helmet every time you bike.

a. Buy only helmets that are approved by competent authorities.

b. A properly fitting helmet should touch your head at the crown, sides, front, and back.  Choose the smallest size that fits comfortably and use the sizing pads included with most helmets to fine-tune the fit.

c. Adjust the straps.  With the helmet level across your forehead just above your eyebrows, the front strap should be close to vertical.  The back strap should lie straight, just below the ear, without any slack. The chin strap should feel tight when you open your mouth.

 

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Seven Steps You Should Know About Stretching

Published by in Fitness & Exercise on March 4th, 2012

How you begin and end your exercise routine is as important as the exercises themselves.  Warming up and stretching helps in preventing injuries, while cooling down, stretching and massage keeps muscles limber.

A stretching routine

1. Hamstring stretch

Sit on the floor with your right leg stretched and left leg folded.  Reach forward along the extended right leg until you feel a gentle stretch in your hamstrings, the muscles in the back of your thigh.  Flex from the hips and keep your back straight.  Hold and then repeat with the left leg.

2. Single-knee-to-chest pull

Lie on your back with both knees bent and both feet flat on the floor.  Grip your right leg and pull your thigh towards your chest and then extend the knee toward the ceiling. Hold and then repeat with the opposite leg.

3. Calf stretch

Stand about two feet from the wall.  Step forward with your right foot, bend your right knee and extend your left leg behind you. Keep your back straight and aligned with the extended leg. Put your hands on the wall and lean forward, keeping both heels on the floor until you feel your left calf muscles stretch. Hold and then repeat with the opposite leg.

4. Trunk twist

Sit on the floor with your right leg straight and left leg crossed.  Rotate at the hips and look behind you.  Keep your back straight and point the toes of the extended foot towards the ceiling.  Hold and then switch leg positions and repeat.

5. Shoulder stretch

Stand up straight with your shoulders relaxed.  Put your arms behind your back and clasp your hands. Lock your elbows and lift your arms until you feel a stretch in your arms, chest and shoulders.  Keep your shoulders down and as relaxed as possible.  Hold.  This stretch should be done without bending forward and it should be avoided by those with shoulder problems or stiffness.

6. Hip and thigh stretch

Squat down so that your right leg is in front of you-forming a 90 degrees angle with your right knee directly above your right ankle-and your left leg extends behind you with your left knee touching the floor.  Press your pelvis forward and downward, holding the stretch for several seconds.  Repeat with your right leg back.

7. Side-to-side neck stretch

Gently push your right ear towards your right shoulder and then bring your head back to an upright position.  Next, lower your left ear towards your left shoulder. Do so without rolling from side to side.

 

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Beginners’ Guide to Dating Online

Published by in Relationship on February 20th, 2012

Easy Steps To Online Dating

Of the many relationships that begin online through chatting or emailing, 94 % of those who meet for the first time go on to see one another again.  In other words, online dating is more successful than you might think at first glance. And to rev things up to the point of being able to meet someone offline, you’ll need some skills for dating online to begin with.

Whether it’s just a casual thing that you’re looking for, or a full on relationship, here are some suggestions to help you successfully date online.

Steps

1. Distinguish yourself. Look for ways to set yourself apart from every other person looking for love online. It’s not that hard to do and consists of being considerate, kind and never flaming or saying gross-out things to people. Sadly, the internet never forgets and keeps a record of all you’ve posted, so be sure that it’s all good stuff that your grandmother would approve of (at least, the publicly retrievable stuff).

It’s just a whole lot easier to be nice, friendly and careful than it is to bluster and have to retract rudeness later and really, dating is about being nice and engaging anyway. It is also about presenting a great image from the get-go.

i. Think carefully about how you summarize yourself in the profile. Pull out the most distinctive, interesting and true things about yourself to put out there for all to read.

ii. Use a decent profile picture. Don’t try to be tough, tramp-like or weird in your photo. Show yourself as a genuine, regular and likable human being with a photo that shows you at your best.

iii. Avoid looking lame or doing lame things like those photos of you riding a donkey totally nude or pulling a weird face. They might have been funny at the time but they’re not anymore and they just prove that you’re rather immature.

iv. Avoid trying to dress up your older age with younger imagery. Saying “Sexyboy1962″ is not really appealing; instead, “ContentedDad49″ would be much more appealing and realistic.

2. Be circumspect as a rule. In other words, don’t blurt out your private information every time you meet someone new. Keep some mystery involved and definitely keep your private information safe. Having someone who seemed nice at first but turns really weird holding your phone number or address is plain creepy, if not downright frightening.

Spend a lot of time getting to know someone before giving out intimate details and even then, make the first meetings very public ones. Once you stick to this rule, the rest of your online dating is about having fun.

3. Be beautiful or handsome, as the case may be. When dating, good looking photos of your face and clothed body are a definite. If you can’t take lovely shots of yourself, have a friend or professional take a few. After all, once you have them, they can be recycled around until you find Ms. or Mr. Right. And be sure to smile in those photos, for the very best impression. Send these to those you’re dating with as sweet teases for them to treasure.

i. Avoid any temptation to post hundreds of photos of yourself for people to check out. Anyone you’re dating with will start to think that you’re vain. And if it’s a publicly accessible page, they’ll wonder if you’re able to to be serious about a monogamous relationship. Instead, make a selection of well chosen photos that give the impression of your general lifestyle, including hobbies, outings and other interests.

ii. Show your fun-loving, compassionate and gentle side in photos. Pictures with animals, children, having fun, doing extraordinary things will all work well. Be sure they’re all current choices.

iii. Use photos as an opportunity to show off active hobbies.

iv. Keep the photos of genitals, nude backsides and bare breasts for your personal photo album (if you must have them at all). Don’t go sending these around the internet with gay abandon or you’ll find yourself the poster boy or page three girl somewhere when you least expect it (like, when you’re going for that ace promotion you’ve been readying yourself for years). Just don’t.

v. Photos of you drunk are going to bite you in the butt again and again. They may seem awesomely cool right now but that impression won’t last. Moreover, it’s a really bizarre attitude to think that drunken photos make you appear appealing to the opposite sex; they don’t––all they suggest is that you lack restraint and could potentially be a future alcoholic dependent on your future spouse. A bit of a turn-off really.

4. Be honest about your age. If you’re not and the person you’re dating with turns out to be someone you really dig, it could all fall in a sad heap when he or she discovers the truth. It’s also important to be honest about your age when you’re aiming to connect with people in a certain age range; it’s not fair to them to be thinking you’re younger or older than you’re saying and by being real with your age, you’re more likely to connect with people not hung up over age issues.

5. Be funny while you’re dating. Humor is a great way to begin online dating, and you could use common interests from profiles to get the ball rolling. Stay lighthearted and don’t take yourself or the dating too seriously. Find some jokes to share with the other person, especially jokes about things that they are interested in. Just be sure not to send anything offensive or degrading. Funny photos or images are always fun too.

6. Don’t overdo any “lovey dovey” approach. This could sink dating pretty quickly if the other person thinks you’re moving too fast into love-filled language. Whatever you do, avoid blurting out “I love you” on the basis of several emails and one profile photo. That will be an immediate relationship killer. It’s okay to tell the other person that you think they’re lovely, fascinating and gorgeous but leave out love language until you both seem to know each other quite a lot better. If you wouldn’t say it dating in real life, don’t say it online.

i. Skip heavy sexual referencing and imagery. The online equivalent of deep breathing over the phone line, dirty stories and exposure of very personal parts of yourself are a no-no with online dating. Imagine when you do actually get to meet this person and they’ve already seen your genitals thanks to the webcam. Ugh. Just don’t––it’s so impersonal and tell-all; keep the mystery and your self-respect intact. If it’s not something you’d let your friends see online, don’t post it someone you barely know yet but are desperately keen to get to know. Really.

ii. Be funny and at times a bit sexual with innuendos if you know the other party won’t mind, but never outright horny.  If it feels pornographic, it’s not dating.

7. Be responsive. Dating needs someone to be at the other end of the line or it won’t spark. Respond to as many messages as you can (within reason) and show the other person that you’re keen and enjoying the exchange between the two of you.

Being responsive doesn’t mean retelling the intimate details of your entire life story. That’s going way too far and isn’t dating––it’s blurting. In particular, stories about what you did in elementary or high school are likely to be a total bore, especially if they involve ex’s or first experiences. All of this starts to get just too deep and meaningful, taking you right away from lighthearted dating.

8. Be persistent. Invest at least some effort in dating but don’t expect a lot of return initially until you “click” with the right person. Trust gut feelings about connections you make with others; if they seem too good to be true or outrageously nonsensical, trust your senses and look elsewhere online. On the other hand, don’t give up too easily––online environments cause many a person to embellish ever so slightly about themselves and it may take some time to scratch beneath the surface gloss they’re painting on themselves. As mentioned earlier, keep it lighthearted and stay approachable.

9. Be very, very careful about raising M words, like marriage, monogamy and motherhood. They are all date-killing words. They may be appropriate some day but by that day, unless you’re the perpetual dating type, they’re not dating words. This is especially so in the online context, where you’ve yet to even meet one another or you’re still tentatively maneuvering around whether or not it’s worth taking this early online relationship to a higher level. Talking love and marriage when dating  online might be sending out the wrong messages.

10. Be the prize. A lot of online dating is about framing. You must frame it that you are the prize, not the other person! This may seem weird at first, however, once you have used this technique enough times it actually gets much easier and even becomes second nature for you to use it.

Tease the other person lightly, if they posts pics of themselves that are obviously trying to turn you on, do the opposite of every person who laps it up and bust him or her on it! For example, say: “So I guess you’re hoping to get a few more emails to boost your ego from that new pic, huh?” It’ll soon curtail any thoughts that you’re dimwitted or easy.

Go slow if you’re hot. Your photos and profile will do a lot of the work initially. Taking it slowly removes the sense that you’re desperate or easy, especially for females. It’s also a long more fun to date slowly.

Tips

a. Letting the other person be instantly in control of the interaction (and the relationship) comes about as the result of way too many “you’re so hot” compliments. Seriously, every idiot is sending the other person these – don’t be one of them. If he or she is that hot, guess what? They already know it! So who cares if you message them that, now they know that you’re not worth taking seriously.

b. Some dating experts suggest that women should seek as much personal information as possible about the man while keeping back too much personal information about themselves, as a safety precaution. Use instant messaging as a way to get information you need to know. Search the identity online, to see what else you can find out.

Warnings

A. Unless you have an excellent camera in the phone, avoid cell phone shots. Also avoid photo booth shots; they’re too staged.

B. Avoid distance in photos; let potential daters see you up close.

C. Avoid using any photos which feature an ex (or a cropped out ex).

D. Photos of yourself in the 1980s simply reveal that your mentality still rests there. Avoid them like  plague.

E. Always meet in public places until you know each other well enough. In particular, the first meeting should always be in a public place.

F. For women, take along girlfriends if you’re meeting up at night.

G. People lie online. Sometimes you may be disappointed or surprised.

Things You’ll Need

1. An awesome profile

2. Good photos of your face and clothed body

3. Friendly stories

4. Funny jokes

5. Thoughtful updates and messages

 

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Are You Sure You Have Heel Spurs?

Published by in Medical Condition on February 15th, 2012

Simple Step and Tips to Get Rid of Heel Spurs

Heel spurs are tiny calcium deposits that can develop near the base of your heel bone, typically in conjunction with a condition known as plantar fasciitis. Heel spurs themselves are not believed to cause pain, but plantar fasciitis, inflammation of the plantar fascia (a connective tissue that forms the arch of the foot) can be excruciatingly painful.

Plantar fasciitis doesn’t usually develop overnight. Instead, it is most often a repetitive stress injury that can occur at any age, but which is most prevalent in middle age. Getting rid of the pain associated with heel spurs can require months of treatment, and in some cases correction of plantar fasciitis requires surgery or other more drastic measures.

Steps

1. Use orthotic inserts. Many people find that the use of shoe inserts helps treat their heel spur. Heel cups can reduce strain on the plantar fascia, and arch supports can prevent overpronation. Be sure to wear the orthotic in all your shoes, not just, for example, your running shoes. There are a wide variety of over-the-counter orthotics, and you may need to experiment a bit to find the insert that works for you. You can also get custom-fitted orthotics prescribed by your doctor.

2. Get a diagnosis. There are other possible causes of pain in the lower rear part of the foot, including a ruptured plantar fascia–this is usually a sudden injury–or nerve entrapment. While these conditions are less common than heel spurs, it’s still a good idea to check with your doctor. An x-ray will typically reveal a heel spur as a hook-like growth on the calcaneus (heel bone).

3. Cut back on your activity. In some cases, heel spurs can be so painful that it’s hard to put any pressure on the foot. If you feel pain developing, take action quickly to prevent this from occurring. Give your foot a few days rest, and then temporarily cut back on your exercise regimen and look for possible causes of the problem.

For example, did you recently start a new running route, or did you injure your other foot so that you are walking differently? If you take immediate action, self-treatment will be more effective, and you’ll likely be able to continue with a “normal” level of activity throughout your treatment.

4. Ice the affected area. Applying an icepack can reduce inflammation of the plantar fascia, and is especially useful for the initial onset of pain or a reaggravated injury. Ice the area for 10-15 minutes, moving the icepack around, and then wait at least a half-hour before icing again. Rolling your foot over an iced can or bottle is a great way to target plantar fasciitis swelling.

5. Take anti-inflammatory medication. Over-the-counter anti-inflammatory medications sometimes work wonders in reducing the initial pain of the plantar fasciitis. Once the inflammation has been alleviated, you should discontinue the use of medication.

6. Get good shoes. Overpronation, a flattening of the arch of the foot beyond where it’s “supposed” to go, is the most common culprit. Overpronation should not be confused with “flat feet.” Shoes that are worn out commonly cause overpronation. Take off your shoes and bend them. They should not bend at the arch or heel, but rather only at the ball of the foot. If your shoes do bend behind the ball of your foot, replace them. Make sure to get shoes with good arch support and overall mobility support.

7. Stretch your calf muscles. You should always stretch before working out, of course, but if you are developing heel spurs it’s essential to stretch your calf muscles more regularly. Gently stretch your calves by doing a typical wall stretch. Be sure to start stretching gradually, and move slowly. Stop if you feel pain beyond what you would normally feel while stretching.

8. Do towel curls. Towel curls can strengthen the muscles in the arch of the foot. Place a small towel on the floor and then pull it toward you using only your toes–keep the rest of your foot stationary. Do about 20 seconds of these three times a day.

9. Find a golf ball (a used one is fine) and keep it on the floor under your desk, or by another chair where you sit often. Wearing a sock on the affected foot, gently place your foot on top of the ball, then roll the ball up and down the length of your foot, roughly in the middle. It will probably feel tender at first; just do as much as you can tolerate without too much pain.

A few brief sessions per day work better than one long one. Increase pressure gradually over several days. What you are doing is slowly stretching the overly-tight plantar fascia, and slowly the “hook” on the heel bone recedes. When your pain is gone, just do it now and then to prevent recurrence.

Remedies

1.Prescription anti-inflammatory medications can sometimes reduce swelling of the plantar fascia when over-the-counter medications can’t. In severe cases, your doctor may prescribe cortisone injections. This treatment used to be more common, but there is the possibility of complications.

2. Shockwave therapy, known as ESWT, uses the same technology often used to break up kidney stones. It should generally be considered only after other treatment measures have failed for 6 months. Shockwave therapy is about 75 percent effective in treating heel spurs.

3. Surgery for plantar fasciitis is, fortunately, less common than it used to be, but it may be the only hope in some cases. It’s generally considered to be about 50 percent effective.

4. Many people find relief from plantar fasciitis through the use of a night splint. This is a device that holds the foot in position where it is tilted upwards, usually with an adjustment for how much upward pressure is placed on the toes. It is worn, as the name implies, while sleeping. This stretches the facsia gently and relieves the pain over time. Many variations in design of night splints are available or you can find directions online for approximating the effect by using medical adhesive tape.

Tips

1. Be patient and diligent with your treatment regimen. Orthotics and stretching may only be effective after several months. Consider, however, that it may have taken years for your heel spurs to develop.

2. Don’t walk barefoot when you’re afflicted with heel spurs. Wear supportive shoes, even around the house, to avoid overpronation.

3. Going barefoot as often as you can may prevent foot problems before they occur.

4. Taping or splinting the foot is sometimes effective, especially if you must participate in vigorous athletic activities.

5. Overweight people are far more prone to heel spurs. Lose weight now to avoid heel spurs in the future or to help in your treatment.

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How to Write a Birth Plan

Published by in Fertility & Pregnancy on February 11th, 2012

A birth plan can be an incredibly useful tool that makes it easier to communicate with your caregivers, or it can be a worthless piece of paper and a big waste of time!

1. Use your birth plan to express your preferences – it should be a guideline, not a fixed plan. There is no way of knowing how things will proceed in your labor and you may need to divert from what you planned.

2. The main purpose of the birth plan is to help the nurses and doctors caring for you understand a little about you – if you are having your baby in the hospital you probably will not have met anybody there before, except perhaps your doctor or midwife if you have chosen midwifery care. Let the birth plan be personal so they understand who you are and what is important to you.

3. Remember to keep your language assertive – polite but clearly stating what you want. Use phrases like “I am planning” and “I would like” rather than “if it is ok” or “I would prefer”.

4. Keep it short. If you need to spell out a long list of points, you may not be with the right caregiver. If most of the things you want aren’t things your caregiver is used to doing (in which case you don’t need to put them in a birth plan!), you are unlikely to get them. For maximum effectiveness, keep your birth plan to a single page.

5. Be specific. Avoid words and phrases such as “not unless necessary” or “keep to a minimum.” What one person thinks is “necessary” is not what another does. What one person defines as the minimum is not what the next person does. Instead, use numbers or specific situations, for example: “I am happy to have 20 minutes of electronic monitoring and if all is well then intermittent monitoring every hour for five minutes after that” or “I am happy to have a vaginal examination on arrival in hospital and after that every four hours or on my request.”

6. Have your doula review the plan before you have your doctor review it. Then have your doctor sign it. Request a copy be placed in your file, also there should be a few signed copies brought to the hospital. Then there is always an extra copy should a nurse coming on shift need to be updated on what is on your personal plan.

7. State your intentions for instrumental deliveries.

a. Forceps delivery – Your consent will be asked for first. You will be given a local anesthetic or a block, if one/epidural isn’t already in place. Your legs will be put in stirrups. The forceps look like salad tongs and will be inserted into the vagina one at a time, an episiotomy will be done, the head extracted and once the head is delivered, the forceps are taken off and the rest of the delivery done in the manual method.

b. Ventouse delivery – Similar to forceps, but less traumatic, your consent will be asked for first. You will have your legs in stirrups and the head will be sucked out with the ventouse device. A ventouse cup is either plastic or metal. Episiotomy is not always done with this delivery.

c. Trial of forceps/ventouse – A forceps or ventouse delivery will be tried out (this will be done in theatre). If the forceps/ventouse delivery is unsuccessful, they will deliver the baby by cesarean.

Tips                                                                                                                                      

1. There are always unexpected things that come up during labor. Keep in mind that your birth plan is a guide, not a rigid blueprint.

2. If you have found a good match in your caregiver and your place of birth, you will be more likely to find your birth plan still works and is not “tossed out the window” at the first opportunity.

3. Make sure to bring several copies of your birth plan to your hospital / birth center, or to have on hand if you are having a home birth.

4. If you choose to have a natural, un-medicated birth, and all of a sudden you find yourself screaming in pain, it’s not a crime to alter your birth plan as necessary.

 

 

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Five Best Museums In Barcelona

Published by in Travel on January 21st, 2012

Make your trip to Barcelona Historic

Learn history of Barcelona through its historic museums

1. Fundació Joan Miró Museum

Opening Hours: Tue to Sat 10.00-19.00 (Oct-June), 10.00-20.00 (July-Sep), Thursday 10.00-21.30, Sunday and public holidays 10.00-14.30, Mondays (except public holidays) Closed.

Fundació Joan Miró Museum is one of the famous museums in Spain and artistic works of Fundació Joan Miró are exhibited here.  Fundació Joan Miró was born on20 April, 1893.  He came out with his first solo exhibition in the year1921 atParis’ Galerie La Licorne.  He died on Dec 25, 1983.

The museum is a present from him to the native City and showcases contemporary art of Barcelona spanning one century.  The building was opened to the public in 1975 and it was designed by Josep Lluís Sert.  Miro was epitome of style as is reflected in his colorful style with shade of Mediterranean humor. 

The most famous among his collections are Alexander Calder’s mercury fountain along with pottery sculptures like Dona j ocell (1982), bronze sculpture Dona (1983) and tapestry Tarragona Tapestry (1970).

Visitors to the museum can have a glimpse of Miro’s collection which total 175 pieces of sculptures, 240 pieces of paintings, 4 ceramics and 9 textiles along with 8000 drawings and graphic works.  Though most of these have been donated by Miro, other contributors include his wife and other artists such as Pierre Matisse, Francesc Farreras, Manuel de Muga, Marguerite, Josep Lluís Sert, and Aimé Maeght.

His collection includes The pedicure 1901, Composition (Street in Pedralbes) 1917, Portrait of a Young Girl 1919, Chapel of Sant Joan d’Horta 1917, Collage-drawing 1933, Morning Star 1940, Double-sided Stele 1956, Self-Portrait 1937/38-1960, The Foundation Tapestry 1979.

The museum holds Temporary exhibitions, its own exhibition named Espai 13 and a travelling exhibition.  It also conducts seminars, musical evenings, activities for children, educational activities, Pensar l’art d’avui (Thinking Today’s Art) and weekend guided tours.

2. Museu d’Història de Catalunya (Museum of the History of Catalonia)

Opening Hours: Tue to Sat from 10 am to 7 pm, Wed from 10 am to8 pm, Sun and public holidays from 10 am to 2.30 pm, Mondays closed (except public holidays)

The Museum of the History of Catalonia exhibits social, cultural, political and economical evolution and history of Catalonia from very ancient times till the last century.  Opened for public in 1996, the Museum is constantly crowded by university students, schoolchildren, historians, local populace and foreign tourists due to promotion of activities which are related to Catalan history associated with various themes and periods.

The museum is located where a huge 19th century warehouse stands.  It is divided in eight sections in the form of permanent exhibitions.  “The Roots”, “Our Sea” and Birth of a Nation,” depict Catalonia’s ancient ancestors, Aragonese-Catalan sea trade and the flourishing Roman period.  “On the Periphery of an Empire,” “Steam and Nation” and “Bases of the Revolution” depict decline of Catalonia under Habsburg rule along with cultural and economic recovery during the industrial age.

“The Electric Years” along with “Defeat and Recovery” tell about 20th century, Spanish Civil War, effect of Franco’s dictatorship on Catalonia and holding of first ever democratic elections after Franco’s death.

The museum holds temporary exhibitions on various topics which had included some excellent exhibits on Mediterranean cultures along with relationship between poet Federico García Lorca and Salvador Dalí.  It also conducts virtual tour around various rooms of the Museum, from ancient times to the date11 September 1714.

Along with touring exhibitions, the museum presents research material for students and research scholars through its various publications housed in library.  It has a bookshop that sells varied books and gift items narrating history of Catalonia.  The museum’s café, La Miranda del museu, provides delicious food and an enchanting view of the nearby port.

Point to note is that admission is free on the first Sunday of every month.

3. Figueres Dali Theatre Museum

Opening Hours: 1 Nov-28 Feb: 10:30 am-6 pm, 1 March-30 June: 9:30 am-6 pm, 1 July-30 Sep: 9 am-8 pm, 1Oct-30 Oct: 9:30 am-6 pm. Closed on: Jan 1 and Dec 25, every Mon between 1 Oct and 31 May, except on holidays, holiday eves and 24 Dec.

The Dalí Theatre-Museum is a tribute to a Salvador Domingo Felipe Jacinto Dalí i Domènech who was a Spanish surrealist painter born inFigueres,Catalonia. Dalí was best known for the striking images in his surrealist work. His skills were influenced by Renaissance masters. His best known work was The Persistence of Memory which was completed in 1931.

The museum is housed in the building where a Municipal Theatre of 19th century stood. Opened to public in 1974, it has wide range of works of Dalí spanning his carrier and include his outstanding paintings such as 1910 Landscape Near Figueras, 1916 Fiesta in Figueras (begun 1914), 1921 The Garden of Llaner (Cadaqués) and Self-portrait, 1930 L’Âge d’Or (The Golden Age) film in collaboration with Luis Buñuel, 1941 Honey is Sweeter than Blood, 1951 Christ of St. John of the Cross and Exploding Raphaelesque Head, Apotheosis of the Dollar 1965 and Dawn, Noon, Afternoon and Evening (1979).

The connoisseurs of art and paintings can see works that Dali created especially for the Museum in various rooms, like Mae West Room, Monument to Francesc Pujols and Wind Palace Room.  It also includes works of other artists such as El Greco, Modest Urgell, Marià Fortuny, Ernest Meissonier, Wolf Vostell, Marcel Duchamp and Antoni Pitxot.

The museum has 1500 works of arts which includes drawing, painting, sculpture, installations, photography etc.  The theatre covers three spaces, the main theatre museum, group of rooms and the gallery “Dalí·Jewels”, which includes collections of gold set of gems of old Owen Cheatham, 37 in number.

The Dalí Theatre-Museum conducts temporary exhibitions, virtual visits and “Dali by Night” shows.

4. Museu Marítim (Maritime Museum)

Opening Hours: Mon to Sun (10:00 a.m.and 8:00 p.m.)

Museu Maritim is one among the special museums in Barcelona covering one century (1750-1850). It includes all types of maritime artifacts in and around Barcelona.  The museum’s history dates back to 1378 when King Pere IV signed an agreement to construct royal shipyards.  It is a construction marvel of Catalan with Gothic architecture. The main attraction is a statue in Christopher Columbus’ honour named Colonand Port Vell, a picturesque walk to the marina.

The museum houses collections of ship models, steamships, models of shipyard, models from nautical schools, half-hull models along with model of ships used by Spanish Royal Armada.  The maritime museum has a wide range of navigation instrument collection from all ages, viz, 18th, 19th and 20th centuries and include marine chronometer, long distance glasses, sextants and octants.

The museum has a huge collection of ex-votos of mariners in the form of painted pictures depicting accidents, shipwrecks, etc., along with name of the divine being.  The museum also has painting collection which include works by famous painters such as M. Urgell, J. Llaverias and R. Martí Alsina among others along with potraits of ships and vessels.  The museum also has figurehead collection which are mainly of Catalan sailboats of 19th century along with “Negre de la Riba” (Black man of Riba), figure of warrior from North America.

The museum has collection of 11 nautical charts along with various atlases produced during 15-17th centuries and other cartographic collection numbering about 2000, signifying nautical history of medieval Spain.

The royal galley of Juan de Austria showcases replica of the vessel Juan de Austria which took part in battle of Lepanto on7 October 1571.

Santa Eulàlia, a schooner, is another attraction at the museum and has been named after patron saint of Barcelona. The museum also has a shop and a restaurant.

5. Museu Picasso (Picasso Museum)

Opening Hours: Tue to Sun:10 am to 8 pm, Closed on working Mondays

The Museu Picasso has one of the most extensive collections of artworks by the 20th century Spanish artist Pablo Picasso. This is one of the most popular and most visited museums in Barcelona. The museum is housed in five medieval palaces in Barcelona’s Barri Gotic. There are nearly 3,500 works making up permanent collection of the museum.

The Picasso museum was inaugurated in March 9, 1963 in Aguilar Gothic palace. Later Palau del Baró de Balaguer, Palau Meca, Casa Mauri and Palau Finestres palaces also became part of the museum.

The collection at the museum include Malaga, which depicts his life from1881-1890, Corunna, 1891-1895, Barcelona 1895-1897 and many other. 

The permanent collections include paintings and drawing, engravings and ceramics.  The paintings include two school days important oil paintings, Science and Charity in 1897 and First Communion (1896) along with Margot and the Dwarf Dancer, 1901.  Other paintings include Le Fol (The Madman), The Tragedy (1903) as well as Portrait of Señora Canals. The Ceramics Museum has a series of 16 articles donated by Picasso in 1957, which depict 20th century style.

The museum’s public areas including assembly halls can be hired for private functions and private visits also can be arranged to the exhibition rooms. The museum conducts free guided tours.  The museum library has specialized materials of Picasso, though access to it is restricted. Visitors can buy Picasso memorabilia at the museum shop which include books, posters, T-shirts, jewelry, handkerchiefs and motifs.

The museum has a café-restaurant with open-air terrace on the ground floor.

 

 

 

 

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Affiliate Marketing: Passive-income Strategies You Can’t Afford to Overlook

Published by in Internet on January 17th, 2012

Perform an online search for “affiliate marketing tips” and you’ll be overwhelmed by the search results.  Every affiliate seems to be searching for innovative ways to generate more profit, to drive more traffic to their sites, and to bolster their sales. 

Unfortunately, too many newcomers delve into affiliate marketing schemes looking for something of a “miracle cure” that will instantly make their bank accounts rocket skyward.  But affiliate marketing doesn’t work like that.  The soundest affiliate marketing tips are comprised of a mix of sound advice and a little bit of survival savvy.

There is money to be made from affiliate marketing – if you are willing to roll up your sleeves and do your part. It is a competitive business, but there is a multitude of niches that have yet to be tapped.  It is in these areas that you can strike it big.  And with more and more people going online every day, the money-making possibilities continue to grow. 

Keep Your Eye on the Prize

Search engine traffic is targeted traffic.  In order to drive users to your site, you have to build your site with the goal of achieving a high ranking in search engines.  To do that, you’ll need to provide unique content with information that will be considered valuable by a large number of people.  If what you are providing isn’t going to be of an interest to web users, there’s no point in putting it out there.  If you spend some time perusing relevant forums, you can easily gain information about the kinds of solutions your potential audience seeking.

Positive – no, glowing – product reviews on your site is a great way to drive traffic to your site, too.  Intermix the reviews into your content to avoid sounding too “sales-pitchy”.  Let your audiences know that you understand their problem and then hit them with a one-two punch:  The ways in which your product or service can offer a solution.  Write catchy headlines and clear, concise copy that outlines the benefits of your product, and post testimonials from happy customers:  All of this will help “pre-sell” your product. 

List Building

This may be the single best way in which your can generate passive income through affiliate marketing.  In essence, list building is a way in which you can follow up with your prospective, or actual, customers.  Every time a visitor views your site is an opportunity for a sale, both at the time and in the future. 

Ensure your customers don’t disappear into cyberspace by ensuring your site has an opt-in box.  By clicking on the box, visitors agree to receive a newsletter that you will send, for example, every week.  By creating a newsletter that outlines new products, services, or news about your company, you can keep in touch with your customers and foster a relationship with them. 

If you are constantly in the backs of their minds, it is likely that your customers will think of you first when they need to purchase another similar product.  When it comes time to send out your email, all you have to do is generate the email and send it out; the relationship that is formed will start to generate income for you.

Be selective

Quantity is not necessarily quality when it comes to driving traffic to your site.  It’s important to drive targeted traffic to your site.  It may be helpful to change hats for awhile, and pretend you are a potential customer.  Where would you go for information on a product like yours?  Generate a list of places, such as forums or search engines, and target your advertising there.  Make a name for yourself through article directories and ezines:  The more you write, the more of an expert you will be perceived to be, and the more traffic will be driven to your site in search of answers. 

Don’t forget to ensure your site is SEO optimized and to set up a PPC advertising campaign.  Finally, it never hurts to be active in forums, either.  Remember:  The goal is to get your name out there so people will want to learn more.  The best way for them to do that is to go to your site.

In sum, if you take the time to create an optimized site with unique content, and then take steps to create an online presence and a relationship with your customers, you should be making passive income in no time.  And there’s no more satisfying way to pad your bottom line than to rake in the dough while you sit by the pool. 

 

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