by: Amanda Cotterill
At first glance all teddies and bodysuits might look alike, but there are some differences between the two pieces of lingerie. A teddy usually a one-piece garment that resembles the combination of a camisole and panties. While teddies are now considered sexy lingerie, like all lingerie they started out with a specific function. Teddies were used for full coverage underneath clothing. A fit that was once loose, became more form fitting over time, eventually evolving into the skin tight lingerie we have today.
A bodysuit is also a single piece made of a stretchy material and designed to cling to the body. Bodysuits have short sleeves, long sleeves, no sleeves, and leggings. Teddies are primarily thought of as sexy lingerie and are never worn as an outer garment. Sexy bodysuits, on the other hand, are often worn for fun in the bedroom or for making a splash out in public. Bodysuits gained popularity in the 1980s, frequently worn as outerwear. A sexy bodysuit was and still is a perfect match for everything from skirts to jeans. On a more functional level, bodysuits are a favorite choice for athletes like gymnasts, runners, cyclists and have been a standard garment for dancers for years.
Bodysuits are enjoying a comeback from the days when big hair and leg warmers ruled the world. As the saying goes, if you hang on to something long enough, it eventually comes back into style. Bodysuits come in a wide variety of colors, textures, and styles to match anyone's tastes
What most women like about the bodysuits is the appearance of having a tucked in shirt or blouse without all the excess fabric around the waist. Bodysuits also work well underneath a jacket for smooth lines without the added bulk.
Bodysuits and teddies are made from sheer or semi-sheer stretch fabrics such as Lycra or Spandex. Both cling tightly to the curves of the body, but unlike a corset or girdle, a sexy bodysuit won't be tight enough to change your shape. Bodysuits and teddies lack boning for any kind of support, although there are a few on the market with control panels or built in bras.
To keep it real, wear a teddy or bodysuit under your clothes during the day. Whether grocery shopping or sitting in on a boring board meeting, you can keep it sexy and cool by wearing relaxing lingerie under your clothes. Nobody will have to know and you'll be able to remain comfortable and collected in the most chaotic of circumstances.
Whether you choose a teddy or sexy bodysuit for fun or practical reasons, this sexy lingerie is an indispensable addition to any wardrobe. Both go from public to private in the blink of an eye. Have a hot date right after work? No problem. Your sexy bodysuit will transition nicely from the boardroom to the club. Be as revealing or as secretive as you like with your sexy lingerie, no one will ever know - that is, of course unless you want them to.
Wednesday, March 26, 2008
Sexy Lingerie: Teddies And Bodysuits Are More Than Just Sexy
G-spot and Female Sexual Response
by: Gabrielle Moore
This article will teach you all about how women respond to sexual situations and some topics about the G-Spot. A part where you can stimulate it to give your partner quicker orgasm.
Female Sexual Response
The famous sex researchers, William Masters and Virginia Johnson, were the first to outline the four stages of sexual response in human beings. These stages apply to both men and women, but each gender experiences the stages differently. Men typically race through the stages faster than women do, but that's only on average.
In some situations, women may be ready for orgasm much faster than a man. We'll look at each of the stages as they occur in women and we'll tell you what signs to watch for so you'll be able to determine when your partner is ready for the next stage.
Stage 1 – Excitement
* This is one of the easiest stages to reach for both men and women. A woman can become excited just by smelling your cologne or having your hand brush against her breasts. She can become excited by fantasizing about sexual encounters or by flirting with you during dinner. In fact, during the average date, women may become excited ten to fifteen times. Most of those times do not lead to the next level, however.
* The female body responds to this stage in very specific ways. Let's go through some of those physical signs of excitement:
* Her nipples become erect
* Her vagina starts becoming lubricated
* Her clitoris begins to swell and grow larger
* The inner parts of her vagina begin to expand
* Her breasts may even increase in size if she becomes highly aroused
* These are not the only physical signs, but these are probably the ones you or her may notice. Notice that during this early stage, her vagina is already becoming lubricated. Many men have the mistaken notion that this is a sign that a woman is ready to engage in intercourse. That is not the case. A lubricated vagina only means a woman is aroused. All of these signs do suggest, however, that her body is preparing for the possibility of sex.
* Stage 2 – Plateau
* This second stage does not occur as frequently as the arousal or excitement stage. In fact, most incidents of arousal never reach this level. So when does a woman reach this level? Well, she will require more physical stimulation. Foreplay, for example, will help her move to this stage, so does increased fantasizing.
During this stage, sexual tension inside her body is growing.
* This stage is also accompanied by more physical signs. A few of those signs are listed below:
* Breasts may increase noticeably in size
* The vagina swells and the vaginal opening begins to narrow
* The clitoris becomes more erect
* Her heart beat may increase noticeably
* The color of the labia minora will change from pink to either red or wine-color
* This final physical sign is very important. Researchers have found that if the color-change does not occur, then women rarely have an orgasm.
* About one-half to three-fourths of women also experience what is termed a “sex flush” on parts of their body. The increased blood flow to the skin sometimes gives the appearance of a flush over the chest or other parts of the body.
* During the plateau stage, the woman's body is becoming ready for intercourse. Only near the end of this stage is she physically ready for vaginal intercourse.
* Stage 3 – Orgasm
* All of those women who fake their orgasms end up continually jumping from the second to the fourth stage of sexual response. After her body is truly ready for intercourse and if she is receiving the proper stimulation – usually clitoral – then it does not take long for her to reach the third stage.
* Below are some of the physical effects your partner will experience during this stage. Some of these should be noticeable by you and a couple are impossible for her to fake, so if you really want to know whether you are making her climax or not you just need to pay attention to the physical signs.
* Muscle contractions – Intense muscle contractions through the pelvic area will occur during the orgasm. A woman can have three to fifteen of these contractions depending on the strength of her orgasm. She may also experience muscle contractions in other parts of the body as well.
* Most women's bodies become temporarily rigid at the highest point of their orgasm. This lasts for only a moment, but its something you may notice.
* The “sex flush” is another indicator of orgasm. At this stage, it becomes brighter and more noticeable. It may also have spread to other areas of her body.
* Another tell-tale sign of orgasm in some women is ejaculation. Some women do ejaculate after an orgasm.
* Although you won't be able to see this, an orgasm can be detected by looking at a woman's brain wave patterns. There is a clear difference.
* Stage 4 – Resolution
* This is an interesting stage because what happens during it depends on what did not happen before or what is continuing to happen. For example, if a woman does successfully complete the third stage then she may be able to have multiple orgasms.
We'll talk about that more a little later in this article.
* If a woman does not have an orgasm, then her body will begin to return to normal but it will take longer. Many women report physical discomfort in the pelvic area during this process.
* You should also keep in mind that after an orgasm a woman's breasts and nipples will be incredibly sensitive. In fact, they can be so sensitive that touching them is uncomfortable for her.
* After the last orgasm, the “sex flush” will disappear. * Also, your partner may experience heavy sweating, rapid heart beating, and/or heavy breathing.
* The resolution stage marks the end of the cycle for women.
* Multiple Orgasms & Sexual Response Cycle
* Multiple orgasms do happen in women. In fact, they are more common than researchers initially believed. Any time a woman has an orgasm she is capable of having a repeat if the right stimulation continues.
* What's interesting about multiple orgasms in women is that they do not have to repeat the entire cycle to gain another orgasm. Once they are in the area between the third and fourth stages, their bodies are highly orgasmic.
Using Sexual Energy In Our Daily Lives
by: Tatiana O’Per
We generally understand sexual energy as an emotional tension, usually followed by a pleasant euphoric sensation when released. But instead, imagine allowing this energy to spread throughout your entire body and absorbing it energetically through all your cells.
When you are having sex, do you analyze what you are doing while in the middle of making love? I’m sure you have answered no! When children run around madly full of this vibrant pulsating energy, (that we experience as sex), it spreads through their entire body and they express it as joy instead. Hence they have not begun to interpret and analyze it with their mind. The child doesn’t sit back and say, ‘I’m tired now, I want to have a rest’, during their play, as we do when sexual tension is released.
What we really have here is simply energy with only our own labels added on. As soon as a person comes into maturity, this energy is polarized and hence sexual activity commences. It marks the beginning of the aging process simply because we separate ourselves from this wonderful joy - energy. When sexual energy spreads throughout your body, it gives you that orgasmic feeling. It energizes your body and prolongs enjoyment between yourself and your partner.
Sexual energy is an emotion that you can activate to get the full effect of energy. So are gratitude, love, appreciation and acknowledgement emotions. If having sex can be compared to the lower notes upon the musical scale, then these other emotions like gratitude, love, appreciation, acknowledgement etc., would be the higher notes or chakras upon the scale. We all know how important these emotions are and how we crave to feel them. Imagine for a moment that if you cannot get these higher tender emotions communicated, it’s natural to go for the most commonly obtainable ones, the emotions you get from sex.
Recent research has shown that when the coccyx is stimulated in women who have never been able to orgasm, they easily begin to do so and enjoy a wonderful sexual sensation. We can now reclaim this energy, by simply connecting to it by using a simple exercise. But how do you maintain this sort of connection on a conscious level without actually having sex?
Exercise is one of the ways to energize your body using emotions. But what if you could have all these other sensations at any time, instead of waiting for the only one you know you can get from sex?
To hook up to your joy at will using emotions as a way to open yourself to have more pleasurable all over sensations, like playing more than one note upon the scale which enhances your sexual experience as well.
One of these higher notes upon the emotional scale is gratitude. We forget to be grateful for many things in our life and instead focus on negative images. Another higher note is appreciation, such as having an engaging hobby or enjoying the company of a special friend. Expressing to your partner what you value or treasure about them, and sincerely communicating through your eyes, plus taking the time to express your feelings, will increase the whole sexual level between both of you because of how the other will receive your genuine expressions. This is what stimulates all the notes upon the scale and the whole sexual dynamic as you felt it long ago, and is the key to this exercise.This is the whole reason that sex was so much more exciting at the beginning of our lives. We have just forgotten this priceless gift because we took it for granted way back then. The appreciation level is what ignites the body centers and is a feeling experienced at the heart centre (chakra), the main activator of energy. We are not consciously aware of this, therefore we lose it later on and the whole partner search has to happen all over again. Until we can learn how to do this on a conscious level.
Sharing feelings openly enables us to experience a heart connection and loving relationship with others and feel more deeply. Love is a cohesive force and acts as a rejuvenator for our whole system and maintains stronger health, gives longevity and greater joy, as well as making relaxation and sense of adventure and spontaneity more available in our daily lives. Connecting to your love energy consciously gives the body a re-charge, promotes deep inner healing and revives sexual pleasure warmth and connection with your partner.
It also enhances your creativity, enthusiasm and drive and has a positive effect on your self-esteem and confidence, energizes your organs, gives you a greater sense of vitality all over
Hence when we act whole heartedly it brings our whole life energy into greater focus, enabling us to be more present to everything that happens in our life making the sexual experience better than ever before. It becomes a beginning to a whole new way of experiencing lovemaking and takes your energy to a whole new level as your personal wow factor!
THE ENERGY CONTROL TECHNIQUE acts like a switch that stimulates your enthusiasm by boosting your own sexual energy. It can be used in any area of your life. Health, career , relationships or even improve your golf.
Its all about focus – whatever you focus your mind upon, you will draw that into your life…...
HERE ARE - SOME EXAMPLES OF ENERGY CONTROL
An insurance guy will get you to focus upon your worst fear, you buy into the fear game and he has sold you the insurance.
If you fear spiders lets say you will inadvertently focus on them.
By focusing on what you want or don’t want you draw that very thing to you in some ‘magical’ way, whether its positive or negative
When ordering from the menu in a restaurant, you tell the waiter what you want, and you expect to get what you have ordered. You don’t sit there wondering that he will bring you what you don’t want, do you ?.
I usually demonstrate in a seminar how to use our internal switch, that stimulates your erroneous zones similar to foreplay. it involves 4 simple steps – this is one of the steps you could try for yourself :-
For ladies try massaging your nipples try not to go into the whole sexual fantasy, remember you are doing this for a different reason here. The reason is to feel how your body is going to feel with this nice feeling that you are causing to cascade throughout you own body. You can do this under a shower for a bit or upon waking in the morning.
For guys start the self pleasuring process, and allow yourself to feel how nice it feels, but with the object here to keep the energy flowing, and not to ejaculate. Remember you are not masturbating.
When you succeed to recognize that you are indeed feeling very different from when you first started, try holding onto this energy and taking this into your day. To do this successfully come to the seminar where you get taught how to perfect this technique so it becomes a mood enhancer.
By acknowledging the divinity in one another, we evoke that presence in our selves and the other - this is the heart of all relationships at a deeper level where lovers are equal opposites to each another.
Tatiana ~ Tat O’Per
Tatiana teaches people how to turn up your internal power, enthusiasm and vitality by using your own sexual energy like a switch. This method not only prolongs a guy to go for as long as they want in the bedroom, but also works equally well for healing your body and changing any life situation.
he Subjective Role Of Sexy Lingerie
by: Jason Mark Hulott
There are three kinds of lingerie in the world. There is that used strictly to bring on the act of sex. Fishnet stockings with a sheer camisole set, for example. Or a g-string and a half-cup bra. Then there are lingerie pieces that serve to enhance or control the body's natural beauty. Corsets, garters, and bustiers are examples. Finally, there is the sexy lingerie. This is lingerie used in the art of romance. Silk negligees and lacy panties, for instance.
Marketing of sexy lingerie is aimed toward the everyday woman, the working mom or career lady who has to spend every day in a man's world. The lingerie these women want to wear on the weekend doesn't include granny panties and a T-shirt. It isn't a trampy, uncomfortable outfit either. They want lingerie that is tasteful and classy enough to wear on a regular basis. And comfortable. If they can't enjoy wearing lingerie, they don't want it at all. Men buying lingerie for their ladies need to realize this.
It is important to say here that sexy is a subjective term. It depends really on the psychology of those involved. What one man thinks is sexy might be utterly atrocious and distasteful to another. Take sheer lingerie. One man would find the idea of seeing his lady's body through the lingerie very sexy and stimulating. Another man would think it too revealing and unimaginative. In order to determine where they stand on the matter, men could answer the following questions:
1. Do you get aroused seeing fully-clothed women?
2. Would you go or have you ever gone to a striptease?
3. When you and your lady get time alone, what do you do first?
This strange set of questions can tell men a lot about what they think is sexy. It will also reveal to them some of their attitudes about the act. Men who climax early during intercourse shouldn't buy trampy, skimpy lingerie. A sexual encounter shouldn't be over in five minutes. Men who find themselves aroused in the presence of fully-clothed women usually have a good imagination. A simple body-suit for their women can prove provocative to them. Men who frequent the striptease or the nearby go-go club might need more. These shows desensitize. The sexy or romantic style of lingerie just won't cut it. These men need to see skin. A thong or backless panties might help some men along. Finally, the last question. On the weekend, after the work week is done, men and women reunite in a more relaxed atmosphere. They have a chance to remedy what might be days of sexual frustration. Men who want sex first won't need alluring lingerie. A simple bra and panty set will suffice. Men who expect to spend a romantic evening with their ladies before commencing with sex should go for the silk chemise or camisole set.
So, what does sexy lingerie do for a relationship? Depending on what men feel is sexy, it can either lead to or instigate the act of making love. In the lingerie world, sexy style lingerie points to that which is alluring and attractive, without becoming pornographic. It is the comfortable silk or satin nightgown. It covers enough of the body to leave things to the imagination. But since sexy is a subjective term, it has come to include all types of lingerie, whether they reveal nothing or everything.
Breaking Out of Sugar Hell
by: Karen Schachter
I was recently in
We are born into a world where we are given mixed messages about food, especially sugar. On the one hand: don't eat sweets -they are bad for you! They will make you fat! They will cause your teeth to rot! They will give you diabetes! And on the other hand: Eat sweets - they will make you happy! Or creative! Or inspired! Let's celebrate with cake! Here's a piece of candy, now please stop crying! Or here's a cookie because you were good! I love you - here's chocolate!
Pretty powerful - and confusing - messaging that is infiltrated into our brains from practically the time we are born (and then compounded a hundred times over by advertising). The message is this: That although sugar might be bad for our health, it can make us oh, so happy and, without it, our lives might feel depleted, depressing, loveless and lonely.
Although we all know that too much sugar is not good for us, many of my clients, readers, friends and people in the audience at my talks find this white substance (or another form of sugar, like alcohol, white flour, or other quickly absorbed carbohydrates from processed foods) addictive and compelling. Despite our best efforts at "willpower," almost everyone has experienced the "I NEED SOMETHING SWEET OR CRUNCHY OR ALCOHOLIC NOW" syndrome. . . that intense craving for some substance that will bring us comfort or relief or cheer. And the reason is: it works! It really does. . . that is, it works temporarily.
Like a drug, sugar (and its partners in crime) literally affects our brain so that we feel immediately relieved, calm and happy. Problem is, this feeling does not last and we often find ourselves later feeling equally - or more - down, upset or irritable. No amount of willpower works when our brains are working against us.
And here's another crazy thing: Many of us are so used to feeling irritable, anxious, mildly (or intensely) depressed, tired, unfocused, and full of cravings, that this state of being feels almost "normal." But let me assure you: this is not normal. When our brains and bodies are balanced, our normal state is to feel good. Energetic. Calm. Focused. Satisfied and fulfilled and nourished by our food and by our lives.
Now I am not blaming sugar for every emotional or physiological problem we experience. Anxiety, depression, irritability, lack of focus and cravings are often multi-determined and complex. And I must admit, I am hesitant to even write about this because I don't want to perpetuate the "bad food/good food" mindset that you may have. But, as a therapist and as a person who struggled with some depression, anxiety and eating problems myself, I am convinced that sugar's affect on our brain chemistry must be understood if we are to break out of some of these painful cycles.
Let's use my day yesterday and my initial descent into "sugar hell" as an example of what could - and often does - happen when we eat sugar. I started off my day as usual - some protein, fat and complex carbohydrates (a big dose of peanut butter on a sprouted wheat bagel), which kept me pretty full and satisfied until lunch. At that point, my husband made the kids grilled cheese which looked so good that I couldn't resist. This is not my typical lunch and, although filling physically, did not feel at all satisfying. I knew I needed more protein and some vegetables, but we were busy so I skipped it.
I had an amazing slice of cake at my daughter's birthday party and enjoyed every bite of it, but afterwards, found myself nibbling at the snack food that was out. And nibbling. And more nibbling. (Still hungry from lunch, and triggered by the sugar in the cake). I really couldn't stop which, these days, is quite unusual for me. When we left the party and got home, I found myself searching cabinets. I munched on the popcorn my husband made for the kids. I noshed on some left over cake (just straightened out the edges several timesJ). I picked at some leftover Chinese food.
I was in quite a state really, searching, physically full, but unsatisfied, and noticing my mood shifting from calm and stable to mildly irritable and jittery. And because I have been in "sugar hell" before and am quite familiar with what I need to do to get out of it, I was able to stop. It is in these moments that I ask myself what I need to do to "right" my body's chemistry. Although I was physically full, I knew I needed real fuel for my brain in order to get off the rollercoaster I was on. I knew, for me, that fuel had to come in the form of protein (and I wanted red meat) and fat. I ate a good meal, watched a funny movie with my husband, and got into bed, finally satiated, physically and emotionally.
Had I not been in tune with my body, or had I not really tuned in and listened, this "sugar hell" (or cycle of craving and munching and dissatisfaction with elevating irritability and anxiety) could have continued for quite a while (and let me assure you, it has in the past - in fact, I used to LIVE in this place!). When we eat sugar, our blood sugar temporarily rises and we feel good, leading later to a drop in blood sugar levels and an intense craving for MORE. Sugar may also temporarily increase our serotonin levels (our "feel good" brain chemicals). But again, these feelings don't last and ultimately, the sugar and fake foods (like a drug) deplete our bodies and our brains so that over time, we feel less good (and feel like we NEED more sugar to feel better).
Unfair, I know. And I am not suggesting we never eat sugar again or never feed it to our kids. We need to balance our psychology and emotional response (the word NEVER tends to throw us into a state of feeling deprived) with our biology and physiology (the physical effect of these foods on our body and our brain), so that we can find a way of relating to sugar (and its counterparts) effectively. So that we can become aware of the effects of these foods on our bodies and arm ourselves against intense and continual cycles of fatigue, irritability and cravings.
Here are a few tips that may help either prevent "sugar hell" in you or your children, or help pull you out of them if you happen to find yourself there:
1) TUNE IN to your body. Figure out what works for you (and your children) and what keeps your blood sugar levels and brain chemistry stable. Notice what foods trigger cravings, difficult behavior,fatigue or irritability, and minimize them.
2) Notice what emotional states might trigger sugar cravings - loneliness? Stress? Boredom? Fatigue? Begin to address them with non-food solutions and get help if you need to.
3) Most people benefit from some combination of protein, fats and high-quality carbohydrates at each meal and snack to stabilize blood sugar levels.
4) If you are going to eat sugar or processed carbohydrates, arm yourself by eating protein and/or fat (a piece of cheese, some nuts, some sliced turkey, for example), beforehand.
5) Do NOT skip meals - ever.
6) Avoid fake sweeteners (like NutraSweet, saccharine, Splenda, etc), which just "whet" your appetite for more sweets.
7) Avoid packaged foods that are labeled low fat. In fact, don't be afraid of fat at all - most unprocessed fats are GOOD for your body and your brain (more on this another time!).
8) If you find yourself in the middle of a sugar binge or "sugar hell," stop and ask yourself: "what is the next thing I can do to shift this cycle?" Then DO IT.
9) Don't beat yourself up - for anything. Especially for not having "enough willpower." Remember, your cravings are not about willpower, but about your body's way of trying to tell you that you are out of balance somehow.
10) Stop thinking of sweets as a reward. Find non-food treats for yourself and your children.
Subliminal Cds, Tapes and Mp3's
by: Sara Thompson
The term "subliminal" refers to anything that exists just below your consciousness awareness i.e. at the subconscious level.
It has long been known that in order to create lasting measurable change in yourself it is necessary for you to access the subliminal or subconscious part of your mind. One excellent method of doing this is through the use of subliminal programming. By using subliminal recordings in the form of Cds, Tapes and Mp3s, you can bypass the conscious mind and reprogram your inner mind through the use of carefully selected subliminal messages.
(ref: http://www.SubliminalMp3s.com ) which offers free subliminal programs online. No other site offers such a large assortment of free subliminals online.
Subliminal messages can be constructed for a great many things like reducing stress, inducing relaxation, creating motivation , for better study habits, smoking cessation or losing weight, to name but a few!
The subliminal messages that are passed to your subconscious mind really do begin to change your thinking patterns and physical habits. So lets look at exactly how do their work.
Subliminal programs contain positive affirmations (subliminal messages) that are designed to help the listener achieve a change in a specific area they have chosen or to achieve a particular goal they have set. The physical brain receives these affirmations at a subconscious level and because there is no interference from the critical conscious mind the subconscious mind, which is where are beliefs and attitudes are stored, immediately begins the work of making the subliminal messages a reality in your life.
Subliminal messages accelerate the process of changing your attitudes because they bypass the analytical critical conscious mind and begin to reprogram the subconscious mind much like reprogramming a computer.
When subliminal messages, which are usually embedded in a piece of music or masked with ocean waves, are played, the beliefs that are stored in the subconscious mind are slowly and gently replaced by powerful new positive beliefs. It is an automatic and effortless method of changing yourself from the inside-out.
However, having said that, you should be aware that most of your subconscious programming has taken place over an entire lifetime and it is unlikely to be changed in a few hours or days. In addition you may have several issues that overlap and may require more than one subliminal recording to reprogram. A example my be self confidence issues. You may have low self esteem and listen to a subliminal recording to increase this area but find that after listening to it for several weeks you still lack self esteem. In such a case you would need to also ensure the subliminal confidence messages on the recording included self esteem affirmations or you could purchase/make two different subliminal recordings. However, I would advise getting a recording that helps to totally restructure your entire self image. This type of overlapping issue can apply to almost anything in life so real, true, honest introspection is needed to determine what area of your life needs changed before you de!
cide which subliminal recordings and subliminal messages are right for your particular circumstances and needs.
Reprogramming of the subconscious mind takes time and you will usually see permanent results after about twenty-eight days. It is my rule of thumb to give all personal development tools at least a month before looking for real tangible results.
However, like all good self improvement techniques subliminal reprogramming can lead to initial irritation in some people as the subliminal messages being offered conflict with their established beliefs. In this instance the subconscious mind fights back in a vain attempt to keep the status-quo, it hates change. Remember that your beliefs and attitudes were programmed into your subconscious mind to protect you! If this happens don't be disheartened it is a sign that your new beliefs are taking hold and that change is happening. After you have made a few changes like this the subconscious mind gets the message and realises who is really the boss and the discomfort is unlikely to occur again if you decide to make more inner changes.
Subliminal reprogramming can be achieved through the use of subliminal CDs/tapes, videos/DVDs and it is even possible to purchase software that allows you to create your own custom subliminal recordings.
To those of you who are unsure of the effectiveness of subliminal messages I would ask this. Have you ever heard a piece of music in the morning without paying much attention to it yet had it in your head all day, perhaps even humming or singing it throughout your day? I bet you have! Have you ever been in a crowd totally unaware of all the conversations that were taking place until someone mentions your name? Are you also aware that you are receiving subliminal messages every day? The vast majority of advertising campaigns are filled with subliminal messages in the form of visual input designed to elicit a specific response from you.
Would it not be better to ensure the subliminal messages reaching your subconscious mind are of your choosing and that they are creating the person, life and circumstances you want? Yes? Then why not give them a try?
Pharmacotherapy of Combat-stress-related Post Traumatic Stress Disorder
by: The American Psychotherapy Association
ANNALS Winter 2007 www.americanpsychotherapy.com
This 1-credit continuing education opportunity is co-sponsored by the American College of Forensic Examiners International (ACFEI) and the American Psychotherapy Association. ACFEI maintains responsibility for all continuing education accreditations. This article is approved by the following for 1 continuing education credit:
APA provides this continuing education credit for Diplomates.
The American College of Forensic Examiners International is approved by the American Psychological Association to sponsor continuing education for psychologists. ACFEI maintains responsibility for this program and its content.
The American College of Forensic Examiners International is accredited by the Accreditation Council for Continuing Medical Education to provide continuing medical education for physicians. This activity has been planned and implemented in accordance with the Essential Areas and Policies of the Accreditation Council for Continuing Medical Education (ACCME). The American College of Forensic Examiners International designates this educational activity for a maximum of 1 hour AMA PRA Category 1 Credits™.. Physicians should only claim credit commensurate with the extent of their participation in the activity.
By Harpriya A. (Sonya) Bhagar, MBBS and Alan D. Schmetzer, MD, Fellow of the American Psychotherapy Association, and Master Therapist
A number of veterans from Operation Iraqi Freedom/Operation Enduring Freedom (OIF/OEF) are returning home with signs of combat-stress-related Post Traumatic Stress Disorder (PTSD). In a recent study, 16.6% of the soldiers met the screening criteria for PTSD. On average, they showed a significant increase in sick visits, missed workdays, severity of somatic symptoms, and poorer overall health (Hoge et al., 2007). In another study, the youngest age group, 18–24 years, was at greater risk compared with veterans 40 years of age or above. Diagnosis was made early (median of 13 days), and most of them were detected in primary care clinics (Seal et al., 2007).
Upon return from the war zone, veterans frequently report intrusive thoughts, flashbacks, increased vigilance, avoidance of social situations, hyperarousal, and nightmares. Treatment involves integration of mental health, primary care, physical medicine, attention to substance abuse, and vocational services. The mental health portion involves an initial screening of the combat veteran for PTSD and other mental illnesses, followed by a full assessment. Both pharmacotherapy and psychotherapy (individual, couple, and group) are offered for treatment.
From a pharmacological perspective, several studies have found the traditional anti-depressants effective in PTSD. Selective serotonin reuptake inhibitors (SSRIs), like sertraline (Zoloft®), paroxetine (Paxil®), and fluoxetine (Prozac®), have been studied extensively for PTSD, and sertraline and paroxetine have been approved by the Food and Drug Administration for PTSD. SSRIs have been found to be effective both in short-term trials and long-term maintenance treatment for relapse prevention (Asnis et al., 2004). However, earlier studies have focused mainly on PTSD secondary to interpersonal trauma in a civilian setting. In a multicenter study, venlafaxine extended release (Effexor XR®), a serotonin norepinephrine reuptake inhibitor, was found to improve both the re-experiencing and the avoidance symptoms of PTSD, but not hyperarousal. The drug was effective and well tolerated in both short-term and continuation treatment of PTSD (Davidson et al., 2006). In a small study, mirtazapine (Remeron) was found to be effective in both short-term and continuation treatment of combat-stress-related PTSD without any serious side effects (Kim et al., 2005). In addition, sedation from mirtazapine can even prove beneficial in improving sleep in PTSD. In a randomized trial comparing phenelzine (a monoamine oxidase inhibitor) and imipramine (a tricyclic antidepressant), both significantly reduced combat stress related PTSD symptoms (Kosten et al., 1991). Benzodiazepines are used in PTSD for panic attacks or anxiety states. They provide temporary relief but run the risk of tolerance and addiction.
Veterans with PTSD find it hard both to fall asleep and to maintain sleep due to hyperarousal and vivid nightmares related to combat. Significant others often report that patients scream in their sleep and may even wake up soaked in sweat. Prasozin and clonidine both decrease the central nervous system’s noradrenergic activity. They have been found to be effective in decreasing hyperarousal symptoms and improving sleep (Boehnlein, 2007). Other drugs used for sleep are the benzodiazepine class of drugs, like temazepam, and non-benzodiazepines, like zolpidem (Ambien™) and ezopiclone (Lunesta™). However, caution must be taken regarding the habit-forming potential of these drugs (Bhagar and Schmetzer, 2006).
The presence of psychotic symptoms in PTSD can further complicate the clinical picture. In one study, 20% of the 91 males with combat-stress-related PTSD were found to be suffering from hallucinations and delusions, and hyperarousal was positively associated with the occurrence of psychotic symptoms (Kastelan, 2007). In a small study, augmentation of SSRI with olanzapine (Zyprexa), an atypical antipsychotic, was effective in treating SSRI-resistant combat-related PTSD symptoms, especially sleep (Stein, 2002). In another study, monotherapy with typical or atypical antipsychotics, reduced both PTSD and psychotic symptoms, and antipsychotics seemed to offer another approach to treat the psychotic subtype of combat–related PTSD resistant to previous antidepressant therapy (Pivac, 2006).
Overall, PTSD pharmacotherapy involves several drugs based on our experience with PTSD in general, but well-designed studies are needed to establish treatment guidelines specifically for combat-stress-related PTSD.
5 Tips For A Healthier, Stronger Core
by: Yuri Elkaim
Core training has become the new “buzz” word over the last few years as more and more people have begun to realize its role in posture, spinal health, performance and overall aesthetics. What is less commonly known is that the core is anatomically defined as the region between the shoulders and knees, not simply the midsection. Most people view the core as simply being their abdominal muscles and, as such, miss out on a tremendous amount of value that other functional movements provide.
When I refer to the core I allude to the inner and outer units of our body. The inner unit consists of smaller, more static stabilizing muscles such as the transverse abdominis, multifidus, and the pelvic floor and diaphragmatic musculature. The outer unit is comprised of larger phasic (or dynamic) muscles that generate movement such as the gluteals, latissimus dorsi, erector spinae group, biceps femoris, and peroneals. Aside from generating movement, these muscles work synergistically to provide much needed pelvic stability during motions such as walking, running, and so forth. Because all functional movements such as lunges, squats, step-ups, most stability ball movements, and many others revolve around the pelvis, they will offer tremendous core training effects when done with proper technique. The following are 5 tips you can use to train the inner and outer units of your core with maximal efficiency.
TIP #1 – Brace your abdominals
This is the first thing you should be aware of during any and every movement that you will ever perform. Abdominal bracing consists of three parts. First, draw in your belly button as if you were to put on a tight pair of pants. This will activate your transverse abdominis, the body’s waist belt muscle. Second, raise your pelvic floor by performing a kegel (contracting the pelvic floor muscles up as if you holding in a full bladder). This helps to increase intra-abdominal pressure which will aid in spinal stabilization. Third, lightly create tension in your abdominal muscles as if you were about to get punched in the stomach. This activates the internal and external oblique muscles. By performing all three of these actions you will ensure that your spine is well protected through all movements. Abdominal bracing should be initiated before and maintained through each and every exercise. With repetition, these muscles will remember their roles and tend to maintain a tighter constricted waistline, even without you being aware.
Exercise: Belly tucks
Lie face down on the floor with your forehead rested on the back of your hands. Inhale, pushing your belly button into the floor (“ballooning” your abdomen). Hold for 3 seconds. Exhale, drawing your belly button towards the ceiling (as if being pulled by a string), raise pelvic floor, and tighten your abdominal muscles. Hold for 3 seconds. Repeat 10 times.
TIP #2 – Maintain a neutral spine
A neutral spine is attained when your spine is kept in its natural alignment. This is best achieved by ensuring that your back is flat (with slight lumbar lordosis) during all movements, especially lifting. This, in conjunction with abdominal bracing, is essential to better support the spine during all movements. Let us take the example of picking up a heavier box from the floor. The last thing you want to do in the situation is reach down without bending knees and picking up the box…this is a sure way to throw your back out. What is instructed to do in such a case would be to squat down keeping your torso tall (ie. neutral spine), with your abdominals braced, and lift through your legs as opposed to extending up through your torso. If these lifting mechanics are not met, you place you spine at a greater risk of disc herniation, especially if the load is heavier.
Exercise: Cat/Camel motions
In a four point stance (hands and knees) take your spine through a series of cat and camel stretches. Meaning that you round out the back like a camel and then arch it out like a cat. Repeat 6 times. Once you have completed the 6 repetitions simply allow your back (spine) to relax. Wherever it feels most relaxed is your neutral spine!
TIP #3 – Incorporate unilateral lifting
Unilateral refers to the concept of carrying (or pushing) a load on only side of the body. For instance, walking to work holding your brief case in one hand. By doing so, the body automatically activates its contralateral (opposite) side to stabilize the torso and maintain good posture. Studies have shown that this type of lifting stimulates much greater core muscle activation compared to bilateral lifting (equal load on both sides).
Exercise: Unilateral Lunge Walks
Perform your lunge walks while holding a weight, equivalent to 10% of your body weight, in one hand. Perform 10 reps with the weight in one hand, and then switch. The key is to focus on keeping your torso upright and minimizing and lateral swaying.
TIP # 4 – Use a Stability Ball
Incorporating a stability ball into your workouts will make such a difference in your core strength and spinal health. Working on the stability ball offers several benefits such as increased balance, range of motion, co-ordination, and muscle activation. Simply by sitting on the ball, your core muscles fire to a much greater degree in order to stabilize your body. Any unstable surface for that matter will foster much greater core muscle activation as your body is constantly readjusting itself to maintain proper posture. This type of body awareness is known as proprioception, and is immensely beneficial for athletes of all endeavors, and even for people who want more balance while standing in the subway. Incorporate the aforementioned unilateral lifting and you get twice the benefit! Exercise:
Exercise: Stability Ball 1-Arm DB Chest Press
Position your body on the ball so that only the shoulders, neck and head are resting on it. With the feet shoulder width apart raise your hips so that your body is in one straight line (essentially forming a bench within your body). Squeeze your buttocks together as if holding a $1,000 bill between them. Next, with a DB in one arm, push it up and towards your body’s midline as if creating an arc like motion. Repeat 12 times and then switch arms. Ensure to keep your body and then ball as still as possible. Notice the muscle activation in the posterior side of the body especially in the glutes and lower back!
TIP #5 – Incorporate multi-planar movements
Our bodies rarely operate in one single plane (ie. front to back, side to side). Often, our movements require us to move through several different planes such as when walking and looking back over your shoulder. It is important to remember that all movement stems from the core, especially rotation based movements. As such, it is important to strengthen those core muscles accordingly to ensure movement efficiency and injury prevention. Did you know that 80% of our core musculature inserts on a diagonal. This means that our bodies are anatomically constructed for such multi-planar movements involving diagonal and rotational movements. Examples are throwing, kicking, and swinging a tennis racquet or golf club. I’ve seen clients improve their golf drive by 30 yards by simply incorporating these multi-planar movements into their routines.
Exercise: Cable chop (from knees)
Position yourself in the middle of the cable crossover machine. Face your body at a right angle from the cables. Starting from your knees, keeping your body upright and strong, reach over and across your body grabbing the handle (with both hands) on the highest setting. Keeping both arms straight “chop” the cable across your body from above your starting shoulder to the opposite hip. Return slowly and repeat 8 times on each side. Be sure to drive the movement from your obliques and not your arms.
By incorporating these 5 core essentials, you can look forward to having firmer, stronger and more performant core muscles. Not only that but you will also be more efficient and stable in all your movements. And, if you participate in regular sporting activities you will have an added edge over your untrained counterparts.
