Expert Author Debbie A. Johnson
Do you feel depressed and low-energy during winter's dark days? What you have is most likely not S.A.D. (Seasonal Affective Disorder), which is literally a medical condition similar to clinical depression. You likely just have a milder condition: seasonal depression. And that's good news because? Because it's easy to beat with three simple steps:
1. Light, light, light! Use full-spectrum light-bulbs in your home and at work, wherever possible, then add a "happy light' - You can't afford not to. What is your good mood worth to you? You can read or make phone calls or do whatever you wish near the light box or put it at your work desk. Also, once a month, try the new UV safe tanning beds. Not to tan, just to get the light your body needs.
Take a mini-vacation and close your eyes each day for a minute by your light box and imagine you are in Hawaii or another sunny destination... you may just find yourself there on a quick vacation! But in the meantime, you'll feel better. Imagine yourself immersed in joy... that will help, too!
2. Stay active. You may think winter is for hibernating, but if you do, hibernate actively! I do Zumba at home by my sunny window and alternates with swimming at an indoor pool that has lots of light coming in during the morning hours. Exercise is a magic-pill you have to earn by sweat! Also, be sure to get enough good sleep in order to have the energy you need to work out.
Are you doing the kind of exercise you love? If you are, then you're motivated to exercise more. Do you love to exercise alone or in a group? Do you need others to push you along or sweat with you? Do you need a firmly scheduled class? If so, you know what to do... join one!
Don't have time? Just imagine exercising and you'll find yourself having time! Do this visualization as you wake up in the morning or just as you are falling asleep at night, and whenever you feel guilty about not exercising! People have actually toned up just by imagining it, but you will likely find yourself at the gym, walking at lunchtime, or wherever/whenever you can best get your workout. The subconscious is a powerful tool to help you in your daily life. Just keep speaking its language-images!
3. Vitamin D-3 helps a lot - If you can't get enough real sunlight, and even if you can, take D-3 in a form that is easy to absorb and utilize by your body. If you could only take one supplement with you on a long journey, I've heard that vitamin D-3 is the one to take with you. Yes, even over vitamin C.
Expert Author Jessica Ann
Most people would agree that food makes them happy - but did you know there's actual science behind it? Some foods can truly boost your mood, and I want to share a few of those with you. It's important to note that our gut is our second brain so when we take care of it by eating a healthy diet we will feel much better overall. It is estimated that 90% of our serotonin production is in our digestive system so let's get to feeling happy.
Here are a few of my favourite mood-boosting foods...
Dark chocolate. You may have felt like chocolate made you happier, but now it's been scientifically proven as well. It's been shown that eating dark chocolate each day lowers your levels of stress hormones and therefore makes you happier. This isn't a free pass to eat endless amounts of chocolate, but a little piece won't hurt - in fact, it could actually help!
Fruits & Veggies. All the nutrients, vitamins and minerals that come from a lifestyle filled with vegetables and fruits allows you to release neurotransmitters that make you happy. Therefore, incorporating this rainbow of food into your life is great for your mood and health.
Fatty fish. The omega 3's that come from fatty fish like wild salmon and tuna provides your body with the nutrients it needs to feel less stressed, a lot more relaxed and happy. Another benefit of omega 3 is its powerful anti-inflammatory properties. If it helps you reduce pain that's an added bonus to boost your mood.
Saffron. Have you heard of saffron before? Saffron is a spice from India. Conducted research showed that only a little bit of saffron a day makes serotonin more available to the brain. Saffron has also been shown to help alleviate PMS symptoms.
Along with eating mood-boosting foods, you can also make an effort to exercise on a regular basis for more mood boosting benefits. The endorphins that are released during exercise have a powerful effect that can last the whole day and set you up for success. Another great practice to boost your mood is by keeping a daily gratitude journal. Every day write down at least 3 things you are grateful for and really think deeply about them. When we are in a state of gratitude it completely transforms our perspective and mood.
Enjoy your food, make healthy decisions and you will be happy!
If you are struggling with your mood, please seek medical attention from a licensed medical professional. These tips are not to take the place of medical assistance.
Expert Author Katherine Quirke
The majority of us do not practice being mindful yet it is the secret of many successful and famous people. As we mature from children (a time when mindfulness is our natural state) to adulthood we are programmed by family, school and peers. Our subconscious mind is not our own. In adulthood we are fed a constant feed of fear and negativity via our ever present news media making us stressful and anxious that stems from the subconscious.
When you become mindful you realise that these external stresses do not matter. It is just white noise that you need to retrain yourself to hear on a conscious level and immediately let go before it sets in your subconscious.
To be mindful is to be at peace. This can be achieved simply and with practice over time. Outlined here are some steps to assist you.
Step away from the activities that can be associated with worry either past or future. These reminders do not serve you well but manifest to debilitate and destroy. They manifest into imaginations that may not ever happen.
Meditate. Meditation has become one of the most amazing and simple ways to become mindful. You can take 5 minutes or an hour. You choose the amount of time you want to meditate. Start with 5 minutes and build up.
Using mind tools you can really speed things up. Meditation creates a peaceful mindful state that can last long periods of time. The more you meditate the longer the periods of mindfulness last as your re-train your subconscious mind. Meditation has been scientifically proven to assist people who suffer from depression. It is safe and non invasive.
If you feel anxious you can relieve this fast and become mindful in a snap. It does take a little practice but it is worth the results. Just close your eyes and take in a slow deep breath and then let it out. The increased intact of oxygen has been proven to relax and refocus the mind. Do this as much as you can. You don't really need to close your eyes but I find it really speeds things up. However, if you are in a situation where closing your eyes is not safe or possible just take the slow deep breaths and feel the euphoria. You should find it difficult to recreate the anxiety you had a few minutes ago.
If this article has raised concerns about you or a loved ones anxiety levels or depression please contact your health service in your state or country.
Expert Author Scott LaDoucer
There is a plethora of helpful information on ways to endure, manage, or live with bipolar or how to support those who suffer from it. You will find a very different form of information being touched on here. What you will find is information that goes deep to the core of the Human Element, and where to start the process for HOW to conquer it naturally. I speak from my own personal experience with Bipolar.
"Everything Starts in the Brain"
To get to the root of bipolar or any other human condition, it is important to employ the power of a question and to do so in the light of reverse engineering. In this case take the condition and its symptoms and work backwards for the purpose of uncovering each element along the way down to the root. After employing various medications with limited results, I was encouraged to employ this concept.
Here is an example of how this was employed that opened the door of understanding for me leading to my conquering bipolar. After employing various medications or pharmaceuticals over a period of time but did not result in the desired results, I was asked, "So you went to the doctor in Texas and found that you are dealing with an imbalance in hormone levels, correct? Do you know why your hormones levels are down?" Then it was pointed out to me, "You have to work backwards from the obvious symptom to get to the root. If they are giving you something to take care of what is missing, why is it missing? What is responsible for the production of hormones?"
That was the essence of the line of questions. In addition to my hormones levels being a mess, I was also dealing with severe muscle fatigue and headaches, IBS (Irritable Bowel Syndrome), along with the bipolar. So, it was clear that whatever was wrong was at a very deep level. This is when a key element was revealed, when he said, "everything starts in the brain." Unless you start there, it is not possible to get the results you desire because you are not working from the foundation. You can't fix your organs if your hormones are not in balance. You can't get your hormones in balance if your brain chemistry is not in balance. You can't get your brain in balance unless you know the status of your brain chemistry. If you start there and bring balance, then you allow the natural process to kick in and you allow the brain to orchestrate all that happens in the rest of your body and all of your efforts will be from a balanced foundation." Here is the BIG question... "Do you know the status of your brain chemistry?"
Most will shy away from subjects related to the brain as it is perceived to be too complicated to understand. While it is undeniable that the brain is extremely complex, gaining a basic understanding of certain key elements will empower anyone doing so to empower themselves with why they are where they are mentally, emotionally and physically.
There are 4 core elements known as neurotransmitters that play a role in everything. They are as follows:
Dopamine - Acetylcholine - GABA - Serotonin
Each plays a very specific assignment in our thought process and bodily functions. It is important to know where we are in order to get where we want to go. Knowing the status of your brain neurotransmitters, otherwise known as "Natures", is crucial in conquering any mood imbalance.
The status of your brain's biochemicals can be determined by means of an Inner World Nature Assessment through Inner world Systems. In addition to acquiring this information, it is important to understand that bipolar is not something that suddenly appeared. A natural process of events and elements lined up culminating in the condition. Learning how to work with nature will be very important is equally important to be able to conquer this condition. It is a process, and everyone is different in how this process unfolds. However, the steps and layers to address are very much the same.
There are 4 areas that should be considered when desirous of making any lasting transformation in life.
1) How the Mind works
2) What Natural Laws are in play
3) How Energy works
4) How Frequency works
Here are the basic steps one needs to address to engage the natural process:
1 - Develop Nature Awareness (Bringing balance to all 4 through awareness and implementation of following steps)
2 - Supplementation (Initially focusing on nature deficiencies)
3 - Diet Adjustments (Initially related to our deficiencies)
4 - Mind Development Programs (Learning how the mind works)
5 - Reset Goals (Review and re-establish intentions)
6 - Writing & Affirmations (Enhance existing desirable conditions/Establish new habits and self beliefs)
7 - Lifestyle (Shift in habits Incorporate Step 4 & Conscious choices to alter ones daily activities)
8 - Movement Triggers (Designed to encourage healthy thinking and general sense of well being)
9 - Accountability process (Find 1 or 2 people to support your efforts)
10 - Reassess in 6 Months (Seeing progress helps continue momentum and reveals needed adjustments)
Watch for more articles expanding upon this information.
Good Health To You!
Scott LaDoucer invites you to examine his book containing his journey and discoveries and how he conquered Bipolar and avail yourself of the "Revolutionary Insights" that changed his life. The Book is entitled "How I Conquered Bipolar - Naturally" with a subtitle "What Your Doctor Didn't Tell You and May Not Know" (Beyond Medicine)
Expert Author Mike Bond
"Hey, did you know that bloke was afraid of mice? Right wimp. Whoever heard of a grown man being afraid of mice?"
The fact that you climb the wall when a large spider appears on the scene, isn't mentioned.
Now, there's the rude labelling, labelling that can hurt and insult people, but there's the other kind of labelling. You go to your doctor and he tells you that you suffer from depression. You're a depressive. This can be helpful to people who weren't sure what the heck was wrong with them.
The problem is that if we don't visit the doctor; if we simply 'tough it out,' then a loss of control over our lives can be the result. I mention depression, because it's so infernally prevalent. So very many people suffer from it, but at some time down the line, they've mentioned it to one of their relatives and been told;
"Oh, don't be such a drip. We all feel depressed at some time."
Oh, I see. We all feel clinically depressed, do we? Big strong men have no trouble getting over clinical depression, do they? Oh no. Clinical depression is depression, only the doctor gives you pills to clear it up.
Why put labels on people at all?
"What's wrong with your husband?"
"He has clinical depression," so this woman trots home to her husband and tells him that poor old Bert's mad!
The Human Condition is what these various ailments used to be called. They were accepted as part of life, most especially in the last century. They'd use the motor car analogy.
"Oh, you're just a bit run down." Yeah, like a car battery.
"It's his nerves, poor man."
Thank God more enlightened thinking has started to take over. A good psychotherapist can gently make the condition seem more normal.
Let's look at grief. Some poor woman has just lost her mother, whom she idolized. She simply can't stop crying. The good therapist will quietly point out that she's suffered a terrible loss, and what she's experiencing is perfectly normal. Hellish though it is at the moment, the grief will pass.
Gradually, gradually, day by day, the light will shine through again. You'll cling to it and start to find little moments of happiness, where all was darkness before.
Personally, I think that this thoughtless labelling of people who suffer through no fault of their own, is quite despicable. Supposing a lady sees someone shot in front of her. What do you think she'll do? Go about her merry way, rejoicing? Of course she won't. She's been very badly traumatized. She'll probably wake up in the middle of the night and in her mind, hear a gunshot.
But this is the beauty of our make-up. Slowly, slowly, these hellish thoughts will leave us. So before you label someone out of your own ignorance,
Expert Author Margo Kirtikar Ph.D.
Anger management, is an issue not only in America, but everywhere else around the world throughout all cultures. Anger is a natural emotion that we all share but it is our choice what we do when overwhelmed with this negative rush of adrenaline. Some of us are aware that we can transform this boost of angry energy, from being negative and destructive to being creative, constructive and focused directing it towards achieving a beneficial goal. When we can do that we can literally move mountains to accomplish the impossible individually and collectively.
As an example is the story of Rosa Parks who as a black woman, in 1955, refused to give up her seat on a bus to a white man. When asked many years later what had moved her to say no, her answer was, 'I was angry! I'd had enough of the bus segregation injustice.' She remained calm, said no and stood her ground. With that she triggered a larger movement known as the Montgomery Bus Boycott, which put an end once and for all to bus segregation in America. Other good examples of constructively channeled anger energy are Women's Lib Movement, the Civil Rights Movement in the US, the end of apartheid in South Africa and more recently the financial fiasco initiating the Occupy Movement in Wall Street and other even more recent similar events around the world all initiated by angry people.
But in order to be creative and to use this burst of angry energy productively we need to practice self-control, remain unflustered, despite the anger. We need to have a strong mind, be compassionate and peace loving, with a sole mission to eliminate injustice and to make things better for everyone concerned. Well balanced and peace loving people get angry too but instead of escalating into a rage and turning berserk, they instigate or inspire others to move to find solutions to change things for the better.
Anger can be used like a tool to get us somewhere or it can be used like a weapon lashing out at everyone with one sole mission, destruction. Full of negativity and self-destructive demonic thoughts, we are spurred on by inner devils beyond our control compelled to demolish, kill and to wreak havoc around us, if only to give relief to our tormented soul, to shut out furious inner voices, to put an end to the agony and suffering that we feel. This behavior usually puts us deeper into trouble.
Many health problems such as, backaches, headaches, hypertension, skin disorders, stroke, insomnia, heart attack, colds, infections and more are often due to uncontrolled and unresolved anger. This includes emotional and mental problems such as depression, drug and alcohol abuse, low self-esteem, mood swings and eating disorders. To go through life constantly being angry and holding resentments towards others is detrimental to our health and dangerous and it can result in more serious diseases such as cancer, divorce and accidents when we are preoccupied with our revengeful thoughts or self pity and in irrational behavior and actions that we will regret when we do damage that cannot be rectified.
Anger management is an issue worldwide and needs to be urgently addressed on many levels. We are living in a very unique time in our world history, the demands that we as individuals are exposed to physically, emotionally and mentally, are such as humanity has never known before. Presently only the few are equipped to deal with the digital age and its many challenges. From a metaphysical point of view the issue has to do with the accelerated evolution process of mother earth Gaia, the human being and technology. Modern technology and all that it encompasses demands more than what most are able to cope with in a healthy manner, with the fast changes, on every level, driving the less equipped literally insane. The majority of humans are simply not evolving fast enough to keep up. Hence we have what is called 'The Mad as Hell Generations.'
Most of us are controlled by our emotions and we are unaware of the fact that we live our lives as slaves to our feelings that change from one moment to another depending on our moods and whims of the moment, reacting to outer circumstances. Some of us go through life constantly irritated by one thing or another, and we give vent to this anger in frustration. Some of us repress our feelings of vexations and resentments until this inner rage turns into some kind of mental illness when one day we are bound to blow up, to give vent to violent acts and go rampant causing mayhem around us.
There are many reasons why we are currently witnessing extraordinary violence, terrorism, fascism and racism all over the globe. The injustice of the greed and irresponsible behavior of the banking and financial sector is one reason and other reasons are the corrupt government officials, the erosion of the middle class, the injustice of the political system and the dishonesty of those in power. With most of the world's populations exposed to terrorist attacks and wars people are afraid of what the future might hold for them. Fear makes us angry.
Another factor that contributes to negativity and general discontent is that we are presently living in a society that encourages bad behavior. Most of the entertainment we have on TV and movies are all about how 'bad behavior is cool.' We cheer the villains and displays of hate, intrigues, falsehood and corruption on the screen. We love to watch movies about wars and killings with as much gory details of mutilated bodies and blood as possible. We have movies where popular celebrities such as Michael Douglas declares 'greed is good.' Nowadays it's considered cool to be corrupt. Maximum time is spent on most channels to feed us with the bad and the ugly in the world at large. The question is how can anyone think that we are not affected by all this violence on the screen? Of course we are, depending on our own level of intelligence and psyche we are either desensitized and are not even touched by violence when we see it or we want to copy the villains. It doesn't take a high IQ to know that today if we want to become famous it is easier to commit a horrendous crime and we are assured to be in the TV news exposed to millions for weeks and if we're lucky we'll even have our photo on the cover of Time magazine to join other great celebrities.
There is presently a debate going on as to whether the media, the movie industry and also the toy/games industries play a role in escalating anger, violence and mental illness amongst the young. This should be quite obvious. After all we know that what we focus our attention on becomes our reality. When we focus on the negative, the negative will continue to spread and expand. If everything goes on as it is now 'anger management programs' will be much too little far too late.
It is time for the governments, the politicians, the bankers and financial industries, the giant corporations, the educational system, the medical system, along with the media and the entertainment industry whose only goal is to make profit, to accept responsibility to actively participate with the NGOs, the individuals and the communities who are involved in the process to change our world for the better. Whatever individuals do is not enough if nothing changes at the very top levels. As long as money and profits remain the ultimate goals of all enterprises, within which greed and corruption is widespread, positive change will be slow.
Anger is an issue that has to be dealt with most urgently. It is spreading like wild fire through all societies globally. People today are more aware than ever before, demanding their rights and to put an end to all tyranny. We have an epidemic of anger on our hands that has gone out of control!
Anger management does not solve the problem of 'anger gone berserk' but only deals with the outcome of a lot of wrongs that no one addresses because it is either politically incorrect or not profitable enough. Thank God for face book, you tube and twitter where the public can vent out their anger of injustice reaching millions within minutes.
Sadly it is not deemed necessary for the educational system to include reflective anger management and emotional control in their curriculum. Both parents and the education system should cooperate and accept shared responsibility for the right education for the younger generations. Apparently a research was made that showed that about 6 million teenagers in America are currently diagnosed as suffering from repeated and impossible to control anger attacks. This syndrome has even been given a name IED Intermittent Explosive Disorder, and only 6.5 per cent of the 37.8 per cent of all teenagers who suffer from anger issues received the adequate counseling treatment over the past year. These were the results of a study conducted by researchers from Harvard Medical School who concluded that IED threatens to become a fully-fledged epidemic, if no measures are taken to assuage the devastating effects. The epidemic has spread with adult society as well hence the anger management programs for businessmen and businesswomen! But this is like a drop of cold water on a hot stone. All adults should be educated about anger management and who is better at reaching the masses than the media and the movie industry.
In summary, the answer to the question is absolutely 'YES' Anger Management is an issue in America and needs to be taken seriously and addressed in a humane and compassionate manner without delay not only for celebrities and professional men and women but also with adults and more importantly with the youth generation. This is a very serious issue. The youth of this world need more help, more understanding, more compassion, better education and more support in these fast moving, crazy, competitive, perilous times that we live in. In short we need to clear out the garbage and the hypocrisy of sweeping what is politically incorrect under the rug, before any one of us can find the peace of mind that we all crave for.
6 accessoires de bagages utiles pour les voyages organisés

Les accessoires pour bagages sont une solution pratique et pratique pour faciliter l'organisation de vos bagages ou documents. Ils peuvent aller d'articles pratiques tels que les portefeuilles de voyage et les cubes d'emballage aux articles qui améliorent la sécurité, tels que les ceintures de sécurité. Examinons certaines des options les plus utiles pour préparer un voyage:

Portefeuille de voyage

Un portefeuille de voyage est un article très pratique pour les voyageurs fréquents, car il permet de garder des objets tels que passeport, argent et billets en sécurité. Ils peuvent également inclure plusieurs petites poches idéales pour stocker des pièces de monnaie, des stylos, des cartes de crédit, etc. Tout portefeuille en matériau résistant à l'eau sera privilégié, car il garantira la protection du contenu en cas de pluie. En outre, ils sont assez légers et compacts pour tenir facilement dans un sac à dos ou un sac à main.

Seaux d'emballage

Les cubes d'emballage sont une solution utile pour emballer des vêtements, des accessoires, des articles de toilette, etc. dans une valise sans tout gâcher. Alternativement, ils peuvent être utilisés simplement pour diviser l'espace dans une valise en plaçant les cubes au milieu.

Trousse de toilette imperméable

Ceci est une solution tout-en-un utile pour maintenir une collection complète de produits de bain. Ils sont généralement spacieux, avec plusieurs poches et compartiments. Lors de son utilisation, il se détache facilement et s'accroche à son crochet en plastique dans une chambre d'hôtel ou similaire. En outre, ils peuvent être une option très utile pour les voyages de camping lorsqu'il est nécessaire de naviguer dans les salles de bain dans l'obscurité.

Sangles de sécurité pour bagages

Les sangles de sécurité pour les bagages assurent une plus grande tranquillité d'esprit, sachant que les valises sont mieux protégées et moins susceptibles d'entrer. En outre, ils peuvent être utilisés pour sécuriser des articles supplémentaires trop volumineux dans la valise, tels qu'un poncho de pluie, un sac de couchage ou un tapis.

Ceinture d'argent

Une ceinture d'argent qui se cache facilement sous les vêtements est un excellent moyen d'obtenir des objets de valeur tout en explorant un marché bondé, traversant un aéroport bondé ou un environnement similaire avec de nombreuses autres personnes. Ils sont idéaux pour stocker des articles tels que de l'argent, des passeports, des cartes bancaires, des billets ou d'autres documents de valeur.

Sac sec

Un sac sec est une offre de voyage essentielle pour toute personne impliquée dans des activités de plein air, telles que le kayak, le rafting ou juste quelques jours sur la plage. Ce type de sac est idéal pour tenir un ensemble de vêtements, serviettes, vêtements boueux ou équipement de natation humide. Beaucoup de ces sacs peuvent être complètement immergés et garder le contenu sec.
Expert Author Margaret Cranford
In this article I am not talking about clinical depression, as medical advice should always be sought if you are truly depressed. I am talking about low moods within the normal range of emotions which everyone experiences at some time, and which you can do something about.
There are many ways to lift your mood, ranging from some simple quick fixes such as listening to the right music, through to developing a new way of looking at life.
For an easy mood lifter, get busy. Physical exercise can work like magic. A good walk or bike ride in the fresh air, swimming, a round of golf, a gym, yoga or pilates session are all likely to make us happier. You can get busy at home too, as gardening, clearing out a wardrobe, cleaning the bathroom or washing the car work well too, so long as you don't resent the activity as a chore. Focus on the use of muscle, lungs and coordination, and the fact your body is working, and you will find increased contentment.
If you are less able to get out and about, an activity such as writing, knitting, painting works well too. While the physical benefits are much reduced, the mental focus on achieving something worthwhile rather than on the cause of the low mood gives you a mental and emotional break and provides positive action and thought. I paint, take photographs and write, and I am always more cheerful the busier I am.
Volunteering is excellent. It may take a while to find a suitable activity or organization and to get your volunteering established, but I thoroughly recommend voluntary work. It gets you out of the house, doing something constructive, quite often helping people or improving the environment. Not only does this help you to look out to the world rather than in to your own problems, but you are being of real help, with the added bonus of meeting new people, and learning new things.
Which takes me to the benefits of learning something. This could be a regular class, where you learn a language, a skill to improve your employment prospects, or a craft, or it could be something you do at home. Find out what classes are available in your local area. However, it doesn't have to be a class. Re-discover your local library, or use the internet to find inspiration. Learn to make your own pasta or bread, learn to knit, to grow plants, to repair furniture or fix your bike, and you are engrossed in a worthwhile activity with a worthwhile result.
In the longer term, there are things to think about that will help you to develop a more permanent positive mood.
Think about things in a positive way. By this I mean not focusing on the 'poor me' aspects of your situation, but on working out what is important to you. Look outward to try to gain more understanding of the world and your place in it. Find the value in the non-materialistic, and you are more likely to be in a good mood. Develop your inner life - your spirituality. How you do this will depend on your personal circumstances and interests, but focus on the aspects of life that don't revolve around possessions and the need for money. Appreciate your family, friends, the natural world, making things and being involved in the community and you are more likely to be content. The alternative, craving material things, needing money to spend on clothes, expensive nights out and expensive holidays means you will be striving for things that don't really matter and also living beyond your financial means. You are almost guaranteed to be miserable.
I will finish with two observations. Don't think you are entitled to be happy, and that if you aren't happy it is someone else's fault. Happiness grows from within, and from leading a life that gives you fulfillment and the opportunity to grow as a person.
Choose your friends wisely. Cultivate friendships with those who have a healthy attitude to life, who are busy, happy with the simple things in life and who offer genuine friendship.
Première fois sur une croisière tout compris? Voici 7 choses que vous devez savoir

Quand il s'agit de vacances, nous essayons tout le temps de notre vie, les choses ne vont pas toujours comme prévu. A ce titre, toutes les croisières inclus sont devenus populaires en raison de leur capacité à faire, tout ce qui semble impossible. Vous halète vraiment voir comment ils gèrent un ensemble hétérogène de personnes et répondre à leurs besoins presque à tout moment de la journée.
Première fois sur une croisière tout compris? Voici 7 choses que vous devez savoir

Pourtant, si vous faites votre première croisière tout compris, il y a certaines choses que vous devriez considérer avant et pendant votre voyage:

1. Faites vos recherches! Comme pour les vacances réussies, le succès de votre voyage vient de sa volonté d'enquêter sur tous les aspects de votre prochaine aventure. Bien sûr, la planification peut prendre une partie de la vraie « aventure », mais puisque ceci est votre première croisière, vous devez vous assurer que vous n'êtes pas laissé à l'ombre en détail. Experts voyage indiquent que 75-80% du succès d'une croisière vient de prendre le temps de la recherche et de planifier votre voyage.

2. Choisissez le bon bateau: bonne croisière est que vous avez plusieurs options de prix et la liste des services demandés. C'est là qu'une partie de la recherche que vous payez est payante. Assurez-vous toujours de vérifier sur les navires réels plutôt que la ligne de croisière, car ce qui est offert peut varier considérablement.

3. Établir un budget et le travail aténgalo: Lorsque vous planifiez votre première croisière de voyage, voulez vous assurer de créer un budget. Rien ne fait tomber sur sa vacances plus vite que les questions d'argent sont confrontés, surtout si vous savez que vous avez payé trop cher pour quelque chose. Une chose à considérer est combien il en coûtera pour se rendre au port du navire. Est-il plus logique de voler ou de conduire? N'oubliez pas non plus les intérêts particuliers que vous souhaitez apprécier sur votre bateau. Les compagnies de croisières proposent également des croisières à thème.

4. Choisissez le bon moment pour aller: Ceci est un peu plus difficile à prendre en compte le plus grand nombre d'entre nous ont désigné des moments où vous pouvez commencer vos vacances. Pourtant, si vous voulez obtenir beaucoup sur une croisière, réserve aux heures de pointe, comme le manque de trafic rend les lignes de croisière sont plus disposés à baisser les prix.

5. Planifiez votre emballage: oui, il est heureux de sa première croisière tout compris, mais essayez d'éviter d'énormes quantités de bagages. Aussi, prenez le temps de vraiment décompresser. Vivre en dehors d'une valise n'est pas une façon d'opérer pendant les vacances. En outre, si vous faites une course pour la piscine, table de buffet ou une robe pour un événement officiel à bord, il est plus facile de préparer si vous avez des choses disponibles et visibles.

6. Ne pas oublier d'explorer simplement le navire: ce sont les éléments les plus simples à garder à l'esprit pour les débutants sur une croisière. Alors qu'il a fait ses recherches et son attention est dirigée vers toutes les directions, prenez le temps de regarder autour. Familiarisez-vous avec la conception du navire et considérez-le comme une occasion de parler avec les autres.

7. Trouver un endroit « spécial »: même lorsque vous êtes sur une croisière tout compris en mesure d'appeler un lieu où l'on rencontre « à portée de main » peut être un moyen facile de décompresser après une journée bien remplie. Rappelez-vous --- vous êtes en vacances, alors détendez-vous!
Des vacances d'une semaine dans les îles de la mer Égée avec un bateau à voile

Des heures sans fin sur la plage, surplombant l'horizon bleu, le ciel nocturne et les étoiles. Tôt dans la matinée, une tasse de café, des pyjamas en maillot de bain, puis une plongée dans le "grand bleu". Seulement vous et votre partenaire, dans des baies isolées, mais sur les îles les plus populaires. Les vacances à la voile sont un mode de vie que tous peuvent suivre.
Des vacances d'une semaine dans les îles de la mer Égée avec un bateau à voile

Commençons notre voyage de voile de l'île de Paros. L'avantage de Paros réside dans le fait que Paros se trouve exactement au centre des Cyclades, avec tant d'îles autour de vous. Vos vacances de croisière en Grèce sont donc un choix idéal.

Cela vous donne la possibilité de naviguer tous les jours, peu importe où le vent vole, faisant sauter vos îles comme un rêve.

Il y a tellement d'options et de points d'ancrage pour rester, même dans des conditions difficiles, que la navigation est sûre et agréable même pour les équipages relativement inexpérimentés.

Jour 1: Naviguez autour de Paros pour votre première destination, Naxos. Selon les conditions météorologiques, la navigation prendra de 3 à 4 heures. Naxos est l'une des plus grandes îles des Cyclades avec un grand intérêt et de nombreux lieux d'intérêt. Ne manquez pas le coucher de soleil dans l'ancien temple d'Apolo, à quelques mètres de la marina. Le poulpe grillé avec "ouzo" est un "must" ici.

Jour 2: Aujourd'hui, nous naviguons vers le sud en suivant la côte ouest de Naxos et nous terminons à la pointe sud de l'île, dans la baie de Kalando. Au milieu de la route, nous nous arrêterons à un bon mouillage, Roga, pour nager et déjeuner. Kalando est un endroit spécial. Ce n'est pas un village, mais c'est un refuge parfait pour le yacht. C'est une zone isolée avec une longue plage de sable et de nombreux kilomètres de sentiers au bord de la mer, idéale pour la randonnée en pleine nature. Pour le dîner, un kiosque géré par un pasteur local propose un barbecue uniquement avec des produits locaux. N'attendez pas de luxe ici. Sans aucun doute, ce sera votre endroit préféré à la fin.

Jour 3: Départ de Kalando en direction de Koufonisi. Un bref arrêt dans un endroit merveilleux, appelé Rina, où vous pourrez nager dans une grotte marine. Des couleurs incroyables partout. Koufonisi, de loin la plus belle des petites îles des Cyclades avec de nombreuses plages de sable fin. Louez un vélo et visitez-les tous. Le dîner à la place du "Capitaine Nicolás" est hors de toute négociation, ainsi qu’un mojito gelé dans le bar du moulin à vent situé juste au-dessus de la marina.

Jour 4: Si le vent est fort, restez dans la région en visitant l'île voisine de Kato Koufonisi et nagez dans les eaux cristallines, faites de la plongée avec tuba ou de la randonnée. La zone est très protégée des grosses vagues car l’immense île de Naxos, au nord, bloque le vent pour rendre notre vie à bord plus confortable. Dans l'après-midi, retour à la même marina à Pano Koufonisi.

Si le temps le permet, il se dirige vers Amorgos, l'île du film "Big blue". Louez une voiture ou un vélo pour explorer la beauté sauvage de ce paradis. Visitez le célèbre monastère avec sa vue imprenable depuis votre balcon et essayez le "rakomelo", la boisson alcoolisée locale. Le dîner à "Xilokeratidi" sera un événement romantique mémorable au bord de la mer.

Jour 5: Iraklia est une autre île des "Cyclades mineures" qui mérite d'être visitée, en particulier pour ceux qui veulent découvrir de petits endroits calmes, beaux et isolés, représentatifs de l'esprit grec. Donc, après un bref arrêt pour nager à Antikeros, d’Amorgos à Iraklia, nous nous retrouverons dans le port pittoresque de l’île.

Ici, vous pouvez nager vers la plage voisine, plonger depuis le yacht et marcher en profitant de la nature pure. Le dîner à Iraklia signifie que le poisson frais et les tavernes locales sont plus accueillants qu'ailleurs, prêts à répondre à vos attentes.

Jour 6: Antiparos, la dernière île de votre croisière. Après une croisière de 4 à 5 heures et, bien sûr, après l’arrêt vital du déjeuner et de la baignade, nous nous sommes retrouvés à Antiparos en fin d’après-midi. Promenez-vous dans les ruelles du beau village, dînez dans l'un des cent restaurants et continuez avec un verre dans l'un des bars locaux. La vie nocturne ici, surtout en haute saison, est un must pour tout le monde.

Jour 7: Avant de naviguer vers votre destination finale, visitez la grotte Antiparos. Des bus sont disponibles à seulement 100 mètres du yacht. À votre retour à bord, partez immédiatement pour un bon mouillage sur une petite île au nord d’Antiparos avec une eau cristalline. L'après-midi et l'heure des adieux sont arrivés.
8 choses importantes à faire avant de partir en croisière aux Bahamas

Les Bahamas, un pays de 700 îles et de milliers d'îlots et de merveilleuses grottes, est l'une des destinations les plus populaires pour les croisières sur l'Atlantique. C'est parce que les Bahamas sont vraiment un pays magnifique qui surprend à la fois les voyageurs et les scientifiques, surtout lorsqu'il s'agit d'explorer les fameux "trous bleus".
8 choses importantes à faire avant de partir en croisière aux Bahamas

Plus de 4 millions de touristes entrent chaque année aux Bahamas, principalement par le biais de croisières. Il est vraiment amusant et agréable de visiter le Commonwealth des Bahamas à bord d'une croisière de luxe, comme les voyages comme celui-ci sont souvent accompagnées de festivals, fêtes et autres activités touristiques à bord.

Comme pour tout type de voyage international, les voyageurs qui se rendent aux Bahamas devront se préparer correctement. Voici les huit choses importantes à faire avant de réserver une croisière aux Bahamas.

1. Obtenez un passeport En entrant dans la croisière, les passagers doivent présenter leur passeport valide. En général, les croisières consistent en des visites dans plusieurs pays. Par conséquent, les Bahamas exigent également un passeport pour entrer. Les passeports peuvent être obtenus auprès du bureau des passeports du gouvernement de votre pays d’origine. Les plus de 16 citoyens américains doivent présenter un passeport valide ou une carte passeport, alors que ceux de 15 ans ou moins doivent présenter un certificat original de naissance délivré par le ministère de la Santé et de l'état civil EE. UU Si c'est un passeport non disponible. Les copies de l'acte de naissance ne sont pas acceptées (photocopie). Il est conseillé de préparer un passeport et un certificat de naissance original pour chaque voyageur.

2. Obtenir un visa. Aucun visa n'est requis pour les citoyens américains. UU Et le canada Toutefois, si vous êtes à l'extérieur des États-Unis ou au Canada, vous pourriez avoir besoin d'un visa d'entrée multiple aux États-Unis et, le cas échéant, un visa des Bahamas (meilleur contrôle avec le consulat des Bahamas assurez-vous). Les étudiants étrangers qui étudient aux États-Unis et qui voyagent avec un visa aux États-Unis doivent également présenter un SEVIS valide pour voyager.

3. Préparez une pièce d'identité valide. En plus d'un passeport et d'un visa, les voyageurs peuvent être tenus de présenter une carte d'identité valide délivrée par le gouvernement.

4. Préparez d'autres documents comme preuve de citoyenneté. Les documents de naturalisation peuvent ne pas être acceptés par le croisiériste. Les résidents légaux étrangers des États-Unis peuvent être tenus de le faire. UU Qu'ils présentent leur carte de séjour valide. Les étudiants doivent également obtenir un formulaire I94 complet, ainsi qu'une documentation scolaire signée valide. Tous les documents doivent être des copies originales.

5. Réservez votre voyage de croisière. Il est préférable de réserver votre voyage au moins 3 mois avant la date de votre voyage pour vous assurer que vous obtenez toujours le meilleur prix pour les billets. Rappelez-vous que les tarifs ont tendance à augmenter au fur et à mesure que la date du voyage approche et diminue le nombre de billets disponibles. Vous pouvez choisir d'appeler votre agence de voyages de confiance pour vous aider à trouver les meilleures offres pour les croisières ou simplement vous rendre sur un site de réservation de voyages en ligne fiable (faites-le vous-même). La plupart des voyageurs utilisent des sites de réservation de voyages en ligne car les clients ont le contrôle total de la construction de leur propre voyage. Il existe des centaines de sites de voyages en ligne sur le réseau mondial et la plupart d’entre eux appartiennent à des agents de voyages indépendants ou à des filiales individuelles d’agences de voyages. Il est conseillé d'utiliser les sites Web des agences de voyages qui ont déjà une solide expérience dans l'industrie, étant donné que ces entreprises ont des centres de contact avec des spécialistes expérimentés et hautement qualifiés prêts à vous aider si vous avez besoin d'aide sur les questions son voyage. Les sites de renom et les agences de voyages choisissent également leur fournisseur de voyages associé avec soin. Vous pouvez être sûr que vous ne serez pas référé à des fournisseurs et fournisseurs de contrats "douteux".

6. Signalez à la ligne de croisière si vous avez besoin d’une assistance spéciale. Lors de la réservation de vos réservations de croisière, il est conseillé de spécifier toute assistance spéciale nécessaire. sites de voyage bricolage ont souvent sur leur formulaire de réservation pour les demandes d'assistance spéciale, comme des chaises adaptées ascenseurs et des rampes, des toilettes pour handicapés dans les espaces publics et des chaises un champ désigné (souvent le champ « Remarques ») de roues. Au moment de l'enregistrement, reconfirmez avec la ligne de croisière si votre demande a été notée.

7. Obtenez une couverture d'assurance voyage. L'assurance voyage est un complément essentiel à tout type de voyage. Environ 70% des navires de croisière souscrivent une assurance voyage pour
Expert Author Roger Fontaine
This article is written at A level which needs some data of anatomical attachments, ie: origins and insertions of muscles, further as names of muscles.

Should you would like to {understand|to grasp} additional I invite you to appear on-line for AN anatomy atlas or wordbook to help you with muscles and definitions you are doing not understand.

You can realize one by searching for 'anatomy atlas.org' in any computer programme.

I have been developing my massage diagnosing and treatment skills in a very fitness setting for 2 years and as a massage expert in a very personal home clinic setting for 5 years.

Many of the purchasers World Health Organization return to Pine Tree State for injury medical aid complain of back and striated muscle pain.

The gluteals attach at the highest of the hips and area unit accountable principally for lifting the femoris or higher thigh up and outward, what we have a tendency to decision abduction. These muscles also are utilized in conjunction with the hamstrings that flex the leg backwards at the knee and that extend the leg backwards at the hip.

For those of you reading this text with no or very little anatomy background i'll detail the attachments of the ilio-psoas.

Firstly the ilio-psoas may be a combination of 2 muscles, the iliacus, and also the skeletal muscle major.

The Iliacus originates within the within or medial aspect of the ilium, or hipbone. It return caudal down the pelvis bone to the inner thigh wherever it attaches to the femoris. once the iliacus contracts it anchors the pelvis bone or ilium by the hamstrings, that causes AN upward pressure on the leg and causes the hip flex and also the thigh and knee to maneuver upward. this can be one in all the foremost necessary muscles in assessing gait dysfunctions.

The skeletal muscle originates on the perimeters of the 5 body part vertebrae and additionally attaches to the cross processes of these vertebrae, tributary to some rotation of the body part spine once tight, that is what's determined once the hands aren't symmetrically aligned at the perimeters of the pelvis, once shopper is in standing cause.

There area unit skeletal muscle muscles on either aspect of the spine, one for every leg. AN imbalance in one could cause rotation to the spine and cause muscle guarding and additional pathology.

The skeletal muscle joins the iliacus muscle midway down the ilium (hipbone) and attaches to constant insertion on the inner thigh or femoris. The skeletal muscle assists the iliacus in hip flexion and additionally flexes the trunk once the action is reversed.

Visual assessment:

Upon investigation of pelvis alignment visually in frontal read, I sometimes notice one in all 2 signs; first of all either the hands area unit anterior to the body's *frontal plane, or, secondly, the position of the hands is asymmetrical, ie: they're not equally positioned on each side of the pelvis. With a good ilio-psoas on the left one would notice the correct hand at the aspect, and also the mitt positioned additional anteriorly on the frontal plane and adductive towards plane. The mitt may additionally  have affected posteriorly towards the left striated muscle. With a good iliopsoas on the correct the positioning of the hands would be reversed.

*:frontal plane: is that the plane once viewed from the front, perpendicular to the viewer, of a line that is drawn through the body from head to feet separating front from back.

Physical assessment: With the shopper within the prone position, on their back, I perform a striated muscle stretch by mentioning the knee to the chest. This tells Pine Tree State whether or not the gluteals area unit contracted  and adding resistance to the pelvis quality. Secondly, I take the knee across the chest to the opposite aspect, to assess piriformis and prosthetic device for lateral resistance. Thirdly, I place the left leg in a very figure four position with the region surface of the left foot against the medial or within fringe of the correct knee of the opposing leg.

This allows Pine Tree State to assess adductor muscle tension that additionally contributes to girdle resistance and quality. My expertise has semiconductor diode Pine Tree State to conclude that in virtually each instance of ilio-psoas pathology has been related to hypertonic (tight) adductors on constant aspect (ipsolaterally) because the tight or dysfunctional ilio-psoas. there's but, not perpetually AN associated hypertonicity of the gluteals.

My findings area unit that always there's associated striated muscle and adductor muscle contractedness of muscles, as well as adductor muscle magnus that implicates the hamstring additionally.


Firstly I heat the abdominal obliques and carton to permit deeper treatment of the iliacus and skeletal muscle.

Secondly I treat the iliacus by taking the leg into motion in a very waving motion with the knee.

Thirdly I work my high to the iliacus-psoas junction and unleash any tension found there with G-Jo.

Next, I realize the skeletal muscle belly with the shopper activity a knee to chest contraction and so I unleash skeletal muscle with leg ratcheting to the table and rotating thigh outwardly to elongate skeletal muscle additional.


The attention-grabbing finding is that there's typically a contra-lateral relationship to the contractedness of iliacus and skeletal muscle. ought to I actually have a good low back on the correct aspect, with quadratus lumborum being hypertonic(tight), i'll additionally notice a brief leg on the correct aspect, in prone or supine position, i'll additionally notice a good skeletal muscle on the correct aspect with typically a good iliacus on the left aspect (in compensating mode) and a small to moderately tight skeletal muscle on the left aspect. The iliacus on the affected aspect is also slightly contracted  or not involved in the slightest degree. There also are some instances wherever there's solely tension within the iliacus muscles bilaterally and not as predominant within the skeletal muscle. However, the reverse isn't true; wherever there's tension within the skeletal muscle there'll perpetually be tension within the iliacus.


The cathartic of the ilio-psoas ends up in a unleash of the stress within the body part spine area unit encompassing tissues, as well as however not completely the abdominal obliques and quadratus lumborum whicfh area unit the flexion brakes change of integrity the ribcage to the pelvis. there's sometimes determined a marked relaxation of the total spine up to the nexk and os.

There is typically determined a come to a balanced pelvis when treating ilio-psoas once previous to the treatment there was AN anteriorly-rotated pelvis on one leg and a lucid short-leg on the aspect with the tight ilio-psoas.

The appearance of the short leg is typically gone when treating the ilio-psoas(when there's absence of tight quad or hamstring). Treating the ilio-psoas 1st once confronted with a shopper presenting with low back pain typically resolves the problem of girdle rotation while not treating hamstrings or quad. though there's typically a good quad with opposing ham-string tension related to a good ilio-psoas complicated.

Follow-up: Since inscribing this article I've determined a shopper World Health Organization had skeletal muscle tension and body part torsion that was the results of knee reconstruction.

What had happened since his reconstruction was that the non-reconstructed leg had become weaker within the quad and hamstring, and ilio/psoas muscle complicated than the reconstructed leg. The consequence was a tighter ilio-psoas on the leg that had been reconstructed and additionally a body part torsion towards the other aspect.