It can also be passed from an infected woman to her infant during childbirth or breast-feeding. You cannot get HIV from:

Routine contact with infected people contact with clothes, telephones or toilet seats eating foods prepared by an infected person a mosquito bite or other insect bites.

Sweat, saliva, or tearsa simple kiss donating blood.

UNDERRATED: Dutch Auctions
So-called Dutch auctions are another example of the Net reducing the power of intermediaries. Instead of the underwriters allocating stock, investors bid for shares in advance. When those bids add up to the total amount the company planned to raise, shares are doled out at a minimum clearing price that’s much closer to an actual market-determined value. And many more shares get into the hands of long-term investors. Internet underwriters such as W.R. Hambrecht’s OpenIPO charge about half the traditional investment banking fee, which could make public offerings an option for the thousands of smaller companies Wall Street snubs each year. Don’t count out this underdog model based on its two recent outings — Ravenswood, a small winery, and Salon.com, a content site with an iffy business model. One offering of a good name with a solid business plan could make the Dutch auction click with the public.

Cheap call ?ards used for local and international phone calls are popular, relevant, quite fresh variant. The key plus of international call cards for worldwide calls is very discount price, with what there is a pretty significant savings.

In a recent study published in the current issue of Neurology, researchers studied cognitive function in nearly 11,000 adults between the ages of 47 and 70. The participants were tested for cognitive function in areas such as mental function, mental agility and memory at the beginning of the study, then again six years later.

When researchers compared the test scores, they found that cognitive function declined for all participants, with a small, yet significant, drop in cognitive function in participants with diabetes and hypertension.

“What we saw specifically was actually not that memory declines in people with diabetes and hypertension, but rather that their speed of doing things mentally declined,” says the study’s researcher, Doctor.

While researchers are unclear how diabetes and hypertension affect cognitive function, they advise treating risk factors at the very start and taking preventive measures, such as exercising regularly and eating healthy, to slow cognitive decline.

I can tell that you are thinking about the program every time you make a food choice. If you cannot find a lower calorie substitution for a food or meal, at least you can eat less of it! So, reducing the frequency of ice cream is helpful, even though you cannot seem to eliminate it.

A healthy, balanced diet does play a role in keeping your immune system in top form to fight “bugs.” Antioxidants in fruits and vegetables, as well as the vitamins they supply, are helpful. The immune system is protein-based, so adequate dietary protein is necessary.

If you feel a cold coming on, try Echinacea. This herb can reduce the symptoms and duration, and so can vitamin C. Studies do not support that either prevent colds, but they do help them go away faster. Echinacea should not be used for longer than four to six weeks.

Cravings are a common but complicated subject. Sometimes we just want a change in the flavors and textures of the food we are eating, and sometimes we just want to revisit a favorite comfort food or fun food. Eating and food are integral parts of our emotional and social lives. When you are trying to lose weight, it is important to acknowledge your appetite for fun foods, and at times treat yourself with reasonable portions of that food.

If you give yourself a list of foods you absolutely cannot eat, you may be setting yourself up for overfocusing on them, craving them and then overeating them. To get around this mind trick, just tell yourself, “I really like this ice cream, and I know I can have a little, but not today.” We seem to crave the things we cannot have, so take the attitude that all foods are legal, but some should only be consumed every now and then.

Cravings could also be linked to the menstral cycle — the proverbial chocolate rush. Again, do not binge; just have a little. The craving will fade.

Obsession for food could also be related to emotional needs — wanting to “numb out” with food instead of feeling the feelings. Many books on disordered eating address this.

I hope you indulged your pizze craving with plain cheese pizza and did not load it up with peperoni and sausage! Two pieces are good, but more the next day may have tipped the calories high.

Be sure to mention any weight change.

Have a good week!

Sharon

Armand’s Reply

Erin,

I am glad that you are making a conscious effort to fit cardiovascular exercise into your lifestyle. It is encouraging to see you fit physical activity into your social life — the long walks to the restaurant and back as well as the line dancing. Things like that make a big difference in caloric burn and general health. Keep it up!

Now we need to take it to the next step and make exercise more of a regular — and a little more strict — routine. In other words, aim to get in four 30-minute sessions of continuous cardiovascular activity during the week. Take your heart rate and see if you are reaching your target range of 120 to 150 beats per minute. Maintain this intensity for at least 20 minutes, with the warm up and cool down period being separate from the cardiovascular portion.

You can accomplish this on your treadmill, your bike and with walking. Remember, cross training helps you get into shape more quickly and helps you avoid the monotony of a single activity.

Also, be sure to perform the stretches I prescribed to you after every workout. Your flexibility will improve if you do them regularly.

Good luck, Erin! I hope you succeed in getting your boyfriend to join in your dancing. Having a partner to be active with makes it all the more enjoyable.

Have a good (healthy) week!

Armand

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I’m sorry for the lack of food diary and exercise log this week. Our internet access at home has problems, and I have been unable to access my email account. I do not have any of my journals either; they are on my home computer. Sorry things are not complete.

Armand, I did work out for 15 minutes on the treadmill. We also walked to a restaurant for dinner (25 minutes each way), went for a 30-minute walk another night, and I used the treadmill and bike for a total of 25 minutes. I also had two nights of line dancing. I usually end up dancing 10 to 12 songs a night — all fast. Sometimes I’ll dance to three in a row over a few hours. I do end up breaking a sweat, as some are rather fast-paced and long. I’m hoping to get my boyfriend into it so I can go out more often.

Sharon, I dropped my ice cream and sweet consumption to only a few days this week. I’ve taken to trying the miniature bars that offer flavor but are not the full serving. I only did ice cream two nights this week. When I was getting my allergy shot it turns out I had been running a fever. I don’t know how I get sick. Any recommendations that I can use to prevent catching these bugs? I know there are others still out there.

I was fine on fruit this week, low on veggies. We’re going shopping this week and will get a bunch of fresh stuff for the next week or two. I did offer up veggies as an appetizer while we had relatives visiting, in addition to the pies for dessert. Luckily, I am not a pie fancier so it was no problem to pass them up. Not so luckily, I had ice cream instead. Once we run out of the ice cream, it won’t be an issue. On the bright side, though, the carton has lasted for two weeks now and it’s still a third full. So I’ve been light on the amount even though I eat it a little more often.

I’ve been craving pizza lately. I broke down and had it on Saturday night, then Sunday for lunch. Absolutely unhealthy, I know. Hopefully, that will kill the urge for a while. Lunches are good. I’m still big on taco salads and the like. Refried beans only seem to have 2 grams of fat per serving, and we had leftover chicken from our barbecue. We ate pork last night. I only had a third of a hamburger this week and that’s all the beef I ate, so that’s improved. Sorry for the lack of menu.

Any recommendations for when cravings hit hard?

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Helmet and knee pads
active family trip, such as hiking or kayaking
child’s cookbook

Stylish pair of glasses she won’t take off as soon as you’re gone
lessons for an activity he is interested in, such as swimming or gymnastics
trip to summer camp

Tools for learning activities such as a basketball, a goal and a standing game date with a family member
YMCA membership for the whole family
trip to the batting cage

Cool winter hat she will want to keep on when playing outdoors
good pair of athletic shoes
journal to encourage him to express himself
jump rope

With that in mind, I implemented a program that would educate members on the need to increase their volume of exercise, and that would give continued support for those who did. The program is named Club Air. It started Jan. 13, 2002, and will end in six months on Jun. 30, 2002.

Club Air’s objective is to create positive change in personal health behavior, while improving or maintaining cardiovascular fitness by incorporating behavior techniques that result in long-term program compliance and attainment of individual goals. The benefits of this program are improved cardiorespiratory function (increased maximal oxygen uptake, lowered heart rate and blood pressure, etc.), reduced coronary artery disease risk factors (increasing high-density lipoprotein cholesterol, decreasing body fat, improved glucose tolerance, etc.), decreased anxiety and depression, and enhanced performance of daily activities of work, sport and recreation.

Club Air is based on “hang-time minutes,” and the amount of time members are able to sustain their minutes over six months.

If members miss a week of cardiovascular training, they are grounded, meaning they are not presently “in flight” (no physical activity is being performed) and have lost hang-time minutes.

The idea is to challenge members to start a program and see how long they can “hang.”

The program’s success is based on its efficiency, flexibility and accessibility. For the first six-month session, all members can enter the program at any time, and there is no fee or paperwork to register. Members are just asked to exercise and accept responsibility for their actions.

Goiter – In younger people, a goiter, or enlarged thyroid gland, is most commonly caused by some form of thyroiditis. In the elderly, goiters usually result from the growth of one or more lumps (called nodules) in the gland. Goiters usually develop over many months or years. In most cases the thyroid continues to function normally, meaning that hypothyroidism or hyperthyroidism are not present. Nodules in the thyroid gland are common in both younger and older individuals. Fortunately, most are just benign growths that are not a cause of great concern.

How Are Thyroid Problems Diagnosed?
If you and your doctor suspect that you have an underactive or overactive thyroid gland, blood tests are the best way find out for sure. In hypothyroidism, the level of T4 in the blood is usually below normal, whereas in hyperthyroidism both T4 and T3 levels are usually elevated. In mild cases of hypothyroidism and hyperthyroidism, however, the levels of T4 and T3 may actually be within the normal range. In that case, the measurement of thyroid stimulating hormone, or TSH, level in the blood is the best test.

TSH is a hormone from the pituitary gland. It keeps close watch on the thyroid gland and acts like a thermostat to control thyroid activity. When the thyroid is even mildly underactive, the pituitary tries to stimulate the thyroid by making more TSH. This shows up as an elevated TSH level in the blood. In the case of an overactive thyroid, the pituitary tries to shut-off the thyroid by making less TSH, causing the blood TSH level to drop. The fact that the pituitary gland is such a sensitive thermostat makes the TSH test the best blood test to diagnose hypo- and hyperthyroidism. Although problems can arise in the pituitary gland that will affect the way the thyroid functions, these are quite rare.

A doctor usually diagnoses a goiter by simply examining the patient’s neck and feeling for an enlarged thyroid gland. Several types of scans and sound wave, or ultrasound, tests are available to take a better look at the thyroid and detect nodules.

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Like other glands in the body, the thyroid makes and releases chemicals into the blood stream. These travel to all parts of the body and act as signals to control and coordinate important body functions. Chemicals that work in this way are called hormones. Other examples of hormones are insulin, estrogen and growth hormone.

The thyroid gland releases two major hormones. These are abbreviated T4 and T3 to indicate how many iodine atoms are in each hormone molecule. T3 is the most potent thyroid hormone and it affects almost every organ. For example, the levels thyroid hormone in the blood affect muscle strength, heart rate, fat metabolism, bowel function, energy level, mood and hair growth.

What Problems Can Occur With the Thyroid Gland?
Three types of problems commonly occur with the thyroid gland — underactive thyroid, called hypothyroidism; overactive thyroid, called hyperthyroidism; and enlargement of the gland, called a goiter.

Hypothyroidism – Hypothyroidism is a common condition, occurring in almost 5 percent of the population. It is more common in women and in the elderly. In the United States and most Western nations, hypothyroidism is usually caused by the immune system attacking and damaging the thyroid gland. The cause of the attack is usually not known. Sometimes the thyroid becomes swollen during this condition and a goiter develops. This disease is called Hashimoto’s thyroiditis. In many ways, the attack on the thyroid gland is similar to arthritis, in which the immune system attacks the joints. However, there is usually no pain associated with thyroiditis and hypothyroidism, whereas the swollen joints of an arthritis sufferer are very uncomfortable.

Hyperthyroidism – Hyperthyroidism most commonly occurs in women between the ages of 20 and 50. An overactive thyroid is also usually caused by the immune system attacking the gland. This disease is called Graves’ disease. Unlike hypothyroidism (where the immune system damages the thyroid gland), in Graves’ disease the immune system stimulates the thyroid gland, causes it to enlarge and drives it into an overactive state that usually lasts several months or years. There is usually no pain in the thyroid gland. In most cases, it is uncertain what triggers this immune system attack. However, some individuals seem predisposed to this disease because thyroid problems run in their family. In addition, some individuals report the onset of Graves’ disease during periods of stress, which is known to affect immune system function.

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Aside from having instructors certified in CPR and first aid, they should carry a cell phone in case of an emergency. The instructor should have a fully stocked first aid box and a fanny pack with items such as ice packs, sunscreen and energy bars.

They should know where to locate drinking fountains and shaded or sheltered areas, as well as the exact address of where they are in case emergency help needs to be called.

When the weather is cold, boot camp participants must be given clear instructions on what type of clothes to wear and precautions to take to avoid hypothermia. And the instructor should have clear authority to exclude members from a class if they do not follow these common-sense guidelines.