The first step in developing your plan is to identify as many of your smoking triggers as possible. Read the article called “What Are Your Triggers?” and review your emotional and situational triggers. Then, go to the article titled “Dealing With Your Cravings (Part 2), and come up with three strategies for dealing with the urges that will result from your triggers. Here are some examples of successful strategies for overcoming cravings created by common triggers:

Trigger Strategies
Waking up Shower immediately
Sleep in
Go for a walk
Morning coffee Switch to juice or tea
Drink in a different place
Hold mug in opposite hand
Driving to work Take a different route
Listen to a different radio station
Chew gum
During breaks Go for a walk
Eat a healthy snack
Hang out with a different group
After work Drink water
Deep breathing
Call a friend
After meals Chew gum
Call a friend
Go for a walk

With friends who smoke. Avoid this situation for a while. Ask them to support you by not smoking around you for a little while. If they light up, leave for a few minutes.

Before bed Write a letter
Drink water or caffeine-free tea
Call a friend
Quit Tip: It’s important to think ahead and have a plan that deals with your triggers and urges. Don’t just try to wing it — that’s a sure way to set yourself up for a slip-up.

Good luck! We know you can do it!

Certain medical conditions that affect hormones may also cause E.D., such as thyroid disease or adrenal disease. Medications prescribed to treat a variety of medical conditions such as hypertension and depression may affect a man’s ability to have an erection, too. E.D. is not hereditary, but some conditions that may cause erectile dysfunction may tend to run in families.

Among the more common medical conditions that may cause E.D. are:

Diseases that affect the arteries, such as hardening of the arteries, which causes decreased blood flow.
Diabetes mellitus, which may affect nerves and blood vessels.

Diseases that affect hormone production, including pituitary tumors and thyroid dysfunction. Chronic medical conditions, such as kidney failure, liver failure and AIDS.

Diseases that affect nerve function including stroke, multiple sclerosis, Alzheimer’s disease, Parkinson’s disease and epilepsy.
Trauma to the pelvis, such as a pelvic fracture or even long-distance bicycle riding, which may affect nerves and arteries.
Pelvic surgery and pelvic irradiation, including radical prostatectomy and surgery for rectal and anal carcinomas.
Peryonie’s disease, a rare condition that affects certain tissues in the penis. The tissues become scarred, causing the penis to bend to the side.

Then there’s Cassandra. Cassie dates occasionally, but doesn’t have a steady man in her life. She is a self-proclaimed optimist who enjoys each day to the fullest. She has good friends, she loves her work, and she doesn’t let anything hold her back.

How has Cassie found contentment in her singlehood, while Maggie remains miserable in hers? Through hard work and the intent to be happy no matter what, Cassandra has discovered the following secrets of successful singlehood:

Lose the victim mentality — Our culture glamorizes marriage and relationships. Therefore it’s all too easy for single women to view themselves as unfortunate victims. But stop and consider the facts. If you are honest with yourself, you have probably chosen singlehood over other options that have presented themselves. And truth be told, aren’t there at least one or two benefits to being able to come and go as you please? If you begin looking at your life as a situation you have chosen, instead of a miserable fate that has befallen you, maybe you’ll start to see the “perks” of life as an independent woman!

Take responsibility for your situation — If singlehood is a choice you have made, then maybe you can make other life choices. In other words, it is up to you and you alone to make the most of your life as it is today. Look at the many aspects of your situation over which you have control. Which of these things would you like to change or improve? The good news is that as an independent agent, you can initiate change without having to consider the needs of anyone but you!

Take your life off hold — Stop telling yourself you can’t move forward with your life until Mr. Right comes along. Why not take that trip you’ve longed for, or buy that house you’ve dreamt of? Moving ahead with your life will improve both your confidence and your attitude. And where is it written that you can’t have a full and happy life on your own?

Develop yourself — Do an honest self-appraisal. Do you need to go back to school, attend a conference in the Caribbean, or change professions all together? Would you like to become a vegetarian, a Buddhist, or raise a pot-bellied pig? It’s all up to you — no compromises necessary!
Capitalize on your freedom — Talk to any mom with two kids in tow, not enough sleep and no time for herself.

She would die for a massage or an afternoon matinee — alone! Instead of viewing yourself as “lonely,” see yourself as free and value how wonderful it is that you have the freedom to change plans on a dime!

Live in the present — Unfortunately too many single women squander the present by pining away for Mr. Right. Today is all any of us have. And bemoaning what isn’t will keep you from enjoying all of the wonderful things that are, right at this very moment.
In short, being single is what you make it — it’s all up to you. And you don’t have to delay being happily single for another moment!

Seat height — If the seat is too high or too low, you can’t cycle correctly and may cause knee strain. Seated on the bike with your feet in the pedals, make sure the leg on the lower pedal is comfortably extended or has a slight bend at the knee.

Seat angle — Make sure your seat does not tilt forward, which can force you to lean against the handlebars, putting excessive strain on the hands and arms.

Posture — Sit up straight in the seat. Hunching over can stress the back and trigger low-back pain. Excessive leaning on the handlebars also minimizes the effectiveness of your workout. Unlike upright bikes, recumbent bikes have more supportive seats, keeping the back straight.

Seat size — Larger seats are more comfortable. If it is too large, however, the seat may alter your pedaling motion. If you have to angle your knees outward, you are placing more stress on the joint and not getting the most efficient workout.

Toe clips or foot straps — Use them! They put less stress on the knees and help you burn more calories by allowing you to pull up with one leg as you push down with the other. Try it for short intervals for an extra challenge.

Pedaling rate — Pedal at a rate of at least 70 rpm, preferably 75 to 90 rpm, even if it means using a lower resistance. Your goal should be to get your heart rate up and keep it up throughout the exercise.

One way to get back on track is to realize that every new day is an opportunity to improve yourself; you don’t need to wait for the next new year. Forgive yourself for last week’s lapse in your fitness program and focus on what you can do right now to tackle those New Year’s resolutions. Here are some tips that can turn your discarded resolutions into successes:

Lower your expectations. Trying to do too much too soon can set you up for failure. Work on one resolution at a time. When you feel like you have that one under control, add another resolution to your “to do” list. Make sure that you don’t neglect the first one as you work on the second.
Set specific, realistic goals. Rather than resolving to “lose weight,” make a specific statement such as, “I will fit into a size 8 bathing suit by June.” Then map out how you can realistically reach that goal through diet and exercise. This will help ward off procrastination and provide motivation.
Break down large goals into smaller ones. Set smaller goals that bring you closer to achieving your ultimate goal. If you are training for a marathon, set milestones that you want to achieve each month and keep a log of your workouts and weekly accomplishments. Reward yourself along the way as you become able to increase your duration or your speed.

Don’t be lured by “quick success” pitches. If you are desperate to lose weight and discouraged by your lack of progress, it’s easy to fall victim to advertisers who promise quick weight loss but only deliver short-term results. Remind yourself that to lose fat and keep it off you need to make permanent lifestyle changes. Balancing your caloric intake with your caloric expenditure — the “exercise more, eat less” strategy — may seem tedious but it is crucial to long-term success.

Make exercise a priority. You may have every intention to fit in an exercise session here and there, but the only way it’s going to get done on a regular basis is to make exercise a priority in your life. Get physically and emotionally invested in the benefits of exercise. After just a few short weeks of regular exercise, your body will begin to crave the activity. You will notice a mental boost after your workouts. Convince yourself that the positive effects of exercise outweigh just about everything else. Why? Because those effects will enhance every other aspect of your life!
Remember the internal payoffs, as well as the external. You may have resolved to sculpt a better body, but don’t forget the other perks that come from sticking to an exercise plan.

By remembering the internal changes that occur by exercising regularly, such as enhanced cardiovascular fitness, more energy and muscular strength, you can be more patient to realize the external benefits of an improved physique.

Develop a support network. Tell everyone your new year’s resolutions and ask for their support. Maybe you will discover that a friend will be your workout partner. Or your spouse will remind you to exercise and take care of the kids while you do. Maybe your mother’s skepticism will spur you to prove her wrong. And your children will be watching — you are their role model for good health!
Don’t let your new year’s resolutions fall by the wayside. Every day is a good day to start new.

A new, reversible implant procedure may help. It’s called Interstim therapy. A small generator about the size of a stopwatch is implanted under the skin of the hip or abdomen. The generator sends mild electrical signals down a wire to the nerve that controls bladder function.

“We get success in up to 80 percent of the patients,” said urologist Stuart Chalfin, M.D.

Even before the surgery, both doctor and patient have a good idea if it will succeed. That’s because patients try a temporary, external stimulator first.

Chalfin’s first implant patient says her “test-drive” more than two years ago convinced her it might help. She said her life was miserable because she had to go to the bathroom three or four times an hour.

All that changed after she received the Interstim implant. She says it gave her the freedom to travel wherever and whenever she wanted.

The Interstim therapy is not for everyone; it won’t help stress incontinence or incontinence due to spinal cord injuries. It can cost up to $40,000, but some major insurance companies may cover it, including Medicare.

Kava-kava, made from the root kava found on certain Pacific islands, is marketed as a sleep aid and stress reliever. Reports have emerged from Europe linking the supplement to liver damage. “We did hear reports from Europe, especially Germany and Switzerland, of possible links to liver complications,” the spokesperson said.

In England, the Medicines Control Agency negotiated with herbal food industry organizations and arranged for a voluntary withdrawal of kava-kava from stores.

The Agency referred to the reports from Germany and Switzerland, which found six people had liver failure after using the supplement, resulting in one death.

The 100 Years of Magic celebration, which has been extended through February 2003, brought new attractions and events to Walt Disney World. Some of them may continue after the celebration; some may not. Only one, in my opinion, stands out as an absolute must experience for everyone, especially adults. It is Walt Disney: One Man’s Dream at Disney-MGM Studios.

Many visitors pass on this attraction because it’s not a thrill ride or something that excites the kids. They are missing an opportunity to see and experience the vision and creativity that made everything around them possible.

This attraction can be interesting and educational for older kids. This is especially true since some of them don’t really understand that Walt Disney was a real person. But, be forewarned, very young children likely won’t enjoy the it.

Expect to spend at least 20 minutes inside One Man’s Dream (and that’s only if you do a quick visit). You can easily spend much, much longer. This is almost completely a walk-thru exhibit. There is no place to sit until the end when you can enter a small theater to see a short film on Walt’s life. So either be prepared to spend time on your feet, or visit more than once to do small sections each time. It is wheelchair/ECV accessible. Translator units are available and assitive listening devices can be used.

What can you expect to see? Artifacts, photos and memorabilia that takes you through Walt Disney’s life. Some of the things visitors find most interesting are: the models of Main Street, Disneyland, the Disneyland Castle, and Disney TokyoSea; the “Snow White and the Seven Dwarfs” and “20,000 Leagues Under the Sea” Oscar statues; costumes from various Disney movies and television shows; the inside skeleton of an audio-animatronic; and, my personal favorite, a full-size replica of Walt’s actual office.

Perhaps the most moving part of the exhibit is the voices. As you pass along looking at the exhibits, you will hear Walt, himself, sharing some of the most important moments of his life.

This made me feel that I was actually walking with Walt as he shared his thoughts and dreams with me.

Let me tell you about one other fascinating moment for me in this attraction. During the short film at the end of the exhibit, there is a brief clip of Walt Disney himself doing the voice of Mickey Mouse. Although it is well-known that Walt did the voice for many years, it touched me actually to see Walt on the screen doing Mickey’s voice.

Walt Disney: One Man’s Dream will likely not remain after the 100 Years celebration ends because many of the artifacts and memorabilia in the exhibit are on loan from other places. So if you have an opportunity to visit before the celebration ends in February, put this on the top of your list.

Flexible fingerpainting
Find a radio station or play a recording with jazz, Mexican mariachis, Armenian dances, “Flight of the Bumblebee,” or other lively music. Ask your child to listen, then ask how the selection energizes them. See how your child interprets the music with art while finger-painting. For best results, use a hard tabletop or tray.

Relaxing impressions
For a change of pace, try the soothing strains of a lullaby, Native American flute, classical music (Schubert’s “The Trout” works well), some 60′s slow dances, Irish piping, or traditional Thai pieces. This music might set the mood for working with watercolors or pastels. Try different types of paper and experiment with techniques that create soft effects.

March madness
Step it up with a rousing John Philip Sousa march. Listen for the left-right-left-right beat. Walk together in time to the music. Suggest that your child pound clay, faster or slower, in the same rhythm. Some children might want to explore molding parade shapes such as drums, horses, or floats with the clay.

Sound pictures
Some music evokes pictures of scenes or objects: Strauss waltzes, “Grand Canyon Suite,” “The Swan,” and “An American in Paris” are just a few.

Encourage children to select music and media that appeal to them as they create collages, dioramas, or even try interesting movements with markers in accord with musical impressions.

A variety of types of music can inspire an artist’s imagination. Combine the two arts so your child can experience new dimensions of both.

Interval training refers to workouts that include brief periods of higher intensity exercise interspersed with periods of less-intense exercise or rest. For example, swimmers might swim one lap as fast as possible, then swim a lap or two at a more moderate pace. Runners may sprint for one minute, then jog for two minutes. Aerobic classes might alternate between 60- to 90-second all-out drills and several minutes of slower-paced recovery exercise. The high-intensity phase should feel difficult, while the recovery phase should feel fairly light to somewhat difficult.

High-intensity exercise is physically and psychologically demanding; that level of activity is impossible to sustain for more than a short time without becoming exhausted. The rest periods or low-intensity breaks allow the body to recover so the next high-intensity period can begin without undue fatigue. Athletes typically alternate training days with days of rest or moderately paced exercise.

If you want to add interval training to your exercise program, increase your training distance or speed by no more than 10 percent per week. Doing too much, after all, can lead to overuse and potential injuries. Do not increase the distance or speed at all if signs of over-training or injury exist. Signs of over-training include: fatigue, depression, irritability, insomnia, increase in resting heart rate, muscle pain, joint pain, overuse injuries and an unexplained decline in athletic performance.

For example, if you are exercising for weight loss, you can walk at a faster pace and burn calories more quickly than at a slower pace. Or, you can walk at the slower pace but increase the distance to burn more calories.

Interval training that includes a significant number of high-intensity exercise periods may cause a temporary increase in your resting metabolic rate, thus increasing the number of calories you burn at rest.

Because the high-intensity periods can be uncomfortable and potentially injurious, interval training is not for everyone, especially beginners and/or de-conditioned individuals. Consult with a health/fitness professional before beginning an interval program.