Choosing Indonesia as your next holiday destination is indeed a smart move. By taking a trip to the country, you will serve yourself a treat that is not like anything else before. If for a long time all you can think about a holiday destination is somewhere hip and urban, you can now get everything in one package. You can enjoy basking in the glow of modern life while taking in the immense primitive side of the same world. Indonesia is where east meets west, working in tandem to give you the most comprehensive holiday experience that will most certainly make you want to go back over and over again. With more than 13,400 islands making up the country, Indonesia is bound to having numerous amounts of cultural values, each different from another. Artworks from each cultural group are individually distinct. Culinary diversity is indeed a palate-pleasing treat. Architectural wonders make the country one of the most lauded places in the world that displays human achievement in the past. And we haven’t even got to the natural astonishing landscapes and amazing shorelines accentuating the archipelago from westernmost all the way up to the easternmost tip.

Traveling to Indonesia is diving into deep, rich cultural construct that as if solely exists to leave people in awe. Consisted of more than 200 ethnic groups, indonesian culture is diverse and is integrated to its people’s life. The moment you step on its fertile ground, you will understand that the country’s exoticism penetrates aspects of life and internal growth. Development in terms of physical infrastructure incorporates cultural values while modernization flourishes right next to it. Indonesian ceremonies or rituals oftentimes combine any forms of art with worship, creating a spectacle worth paying attention to. In a lot of cases, said ceremonies morph into a festival of sort that is both entertaining and filled with religious values at the same time.

Now if you want to study the country’s historical and cultural background extensively, there is no place to do this other than museums. Museums are scattered across the country, especially in places where a kingdom once ruled the land. Alternatively, a museum may display findings that denote Indonesian history dating back to prehistoric era, when ancient humanoids roam the land, leaving proofs of their existence for the modern people to examine. Temples should be on your itinerary, too, as they may reveal to you just how magnificent their mind power was when it comes to building big and regal edifices to pay respect to their creators.


Florida Medical Marijuana is something legal today. It is so because it is used primarily for treating medical condition while for other purposes, use or possession of marijuana is still a criminal offense with heavy consequences. However, despite its legal status, marijuana as a form of all natural medical solution which the treatment still entails a string of tests in order to deem one as being qualified for it.

If you find suggestions that shed a light to possibility of using marijuana for a condition you have, you need to go through said tests before being able to obtain some and use it afterwards. The procedure is pretty simple and straightforward, too, that even if your condition dictates you can‘t go anywhere, you can do it still. First, you need to find an online service of Florida Medical Marijuana Doctors or going through eDocMMJ website. And then, find a registration form, fill it out completely. You will be contacted by a staff regarding your registration and asked to complete enrollment.

Either by phone or via video chat, you will be connected with one of the Medical Marijuana Doctors in Florida and thus begins your patient-doctor relationship. Such a relationship is important to warrant a recommendation for you, which will legalize your right to possess and use marijuana for medical purposes.

Health, Health & Fitness

A large number of people all over the world like to be able to look their best and this is one of the main reasons why they decide to get involved in all kinds of decisions that will allow them to get in better shape. This is one of the reasons why fitness camps and diet programs have become such a popular thing because everyone is looking for the chance to look great and feel great when they show their body at the beach.


There are many people who want to look better but they don’t have the time to cook the best meals every day for high protein and low fat and they don’t have the time to go to the gym three to four times a week for at least an hour of exercise and the other hour that it takes them to get to the gym, drive back and take a shower. We are living in hectic times and there is no way to deny that we hardly have enough of that time for anything that is not work.

This is the reason why it’s so hard for people to lose weight and to enjoy a healthy lifestyle, but there are options available now that will allow you to lose weight without having to invest any of your time, with the exception of the day when you get the procedure done.

If you are interested in getting to know about a groundbreaking and safe procedure that is going to help you lose a very large amount of weight, you can check out and get all the information you need regarding this simple and quick procedure.  You are going to find out that this is a very easy process and you will be able to go back to your regular lifestyle right after they finish the procedure which requires no surgical process to be done.

One of the most important things to understand about this kind of procedure is that what it does is basically make you feel satisfied with less food because there will be a balloon inside your stomach taking up a certain amount of space that will allow for you to start eating smaller meals day by day for six months total and this is going to provide excellent results.



Me: “Do you stretch?” Patient: “Not as much as I should.” Most people know they should stretch. They know they feel better when they do stretch, but they still don’t. Why don’t people stretch?

They’re stretching the wrong areas and not seeing the benefits that they should.

Some things to consider; you may not be stretching long enough, at the right time, or the right areas.

How long should you stretch?

Most people don’t stretch nearly long enough. When it is time to stretch (more on that in a minute), you need to hold your stretches for at least 30 seconds, 60 seconds if you’re over 40 years old. It takes that long for you to see any real change. Stretching shorter than that means you just did a little warm up, you won’t see any lasting changes to your flexibility.

When should you stretch?

The time of day and what you’re doing makes a big difference in the type of stretching and how long you should stretch. Before you workout, it’s really best to do very short stretches. Literally 3 – 5 second stretches to actively warm up your muscles.

Since muscles, ligaments, and tendons warm up at different rates, it doesn’t do you much good and could actually lead to an injury. Pre-workout, you should do a lighter version of whatever you’re about to do. Playing basketball, do some light dribbling and shooting. Getting ready to go for a run, do a light jog until you feel like you are loosened up.

For this reason, I have to believe that stretching at the end of your day would be more effective in improving flexibility than rolling out of bed and doing a big stretching routine. If you do have to knock it out in the morning, try to walk around a bit first or jog in place. Do something to get the blood moving before you start stretching.

What areas should you stretch?

This is a tough one to answer because it really depends on what you do all day. Your daily activities will determine your posture, your weak areas, your tight areas, and what you should do about them. Since most of our patients are sitting at a computer all day, I’ll focus on that.

Generally speaking, you don’t need to stretch the back of your neck or your lower back. The only areas on the back of your body that you will need to stretch are your hamstrings and your hip rotators. Most areas of your body that are tight are on the front of your body.

You’ll want to stretch your quadriceps, your hip flexors, and the front of your neck.

What’s traction?

I include talks about traction because this is almost always the very next question patients ask, “how do you feel about those things where you hang upside down?” Inversion tables are available at a lot of stores. You can spend a little or a lot, depending on what you’re looking for.

The more expensive ones tend to give you a lot of angles you can hang upside-down from, and they have an easy “turn right side up” button. Cheaper models will require a bit of core strength to return to an upright position.

I do like the idea of an inversion table, but I don’t enjoy them myself. Hanging upside-down is not fun for me, nor is it for everyone. I would recommend visiting a store like Relax The Back. They’ve got a lot of them and you can try them out yourself.

We do lose a lot of disc and joint space during the day due to gravity, so inversion tables make sense. They’re not a replacement for a chiropractic adjustment or stretching but they can be very helpful for a lot of people. Be sure to ask your chiropractor first if you should buy one. They’ll know more about your case and can give you specific advice.


Since the 1970’s and to this very day the conservative message has been that you need to eat less and move more, or simply that you must expend more calories than you consume.

There is five problems with this advice.

  1. All the blame and responsibility is laid squarely at your feet. So it’s all your fault that you are overweight, this allows government and medical authorities to be proud of their sad efforts. Sticking to this same tired old line for over 40 years is just laziness and ineptitude.
  2. Unless you have a laboratory at your disposal it is very difficult to count calories accurately within about 300 per day. Plus counting calories will not only do your head in but it will make you a social bore. Not only that you will stop enjoying food and meal times may become stressful.
  3. It also assumes that all calories are equal. But a 100 calories from a cola drink are not the same as a 100 from some almonds or olive oil or vegetables. Trying to apply Newton’s law of thermos dynamics to a human body just doesn’t work. A scientist would argue that a calorie is just a collection of atoms, and we need to lose more atoms than we eat.
  4. It also assumes that we can gauge our metabolism and know exactly how many calories we are burning throughout the day. You could wear a device that counts calories but again there is room for error.
  5. Life is about so many things, and we certainly don’t want to focus strongly on calories and weighing and measuring food. You can eat, and you can lose weight without counting calories, and it is so easy.

With the exception of vegetables all you need to do is dump all the foods which cause a blood sugar spike and drive up inflammation leading to fat accumulation. These foods are all the carbohydrates less vegetables, plus all the processed foods which hide sugars and inflammation causing industrial vegetable fats.

This comes as a shock to many people but if you do it right you just make the change once and then it’s easy to live with as opposed to doing the low calorie groundhog day adventure over and over, leaving you more disappointed with each subsequent failed attempt.

Don’t give just let the sugar go, it is not your friend, it is your sworn enemy.


By developing three simple habits, you can improve your mental and physical health:

1. Sleep 30 minutes more each day

Increase your sleep about 30 minutes more tonight than you did last night. Stress levels are affected by sleep. Studies show that 90% of people do not get enough sleep. When we do not get enough sleep, we tend to be stressed and sometimes moody. Most people only sleep about 6 to 7 hours. However, we really need 7 to 8 hours of sleep. Try to add an extra 30 minutes of sleep each night. If you have trouble sleeping, try putting on some calm music and lowering the lights. This may help get all the thoughts out of your head.

2. Stretch 30 minutes each morning

Devote 30 minutes to stretching in the morning. If you have back pain, it is important to get up every morning and do your stretches. Many of you might have been in a physical therapy program at some point in your life, and you were given a home exercise program. Where are those sheets with your exercises? I encourage you to pull them out and do your stretches for your back first thing in the morning.

While you are doing your stretches, you could also start working on getting in your water for the day. Drink some water while you are doing your stretches. When the body is tight, you can feel very tense. By increasing your flexibility, you will help to decrease your back pain and decrease that tension. Drink your water and do your stretches.

Stretches for your hamstrings, quads, and lower truck would be great. Hold them for 20 to 30 seconds and repeat five times per set. Depending on the cause of your back pain, other stretches should be included as well.

3. Stress Less

Focus on spending 30 minutes of time to reflect upon the good things in your day. Thirty minutes to think about the things that you are grateful for. Choose 30 minutes before you go to bed in the evenings, after work or whenever, and focus on those things you are grateful for. Find 30 minutes where you can take a walk, get on the treadmill or do some activity depending on your condition. Consider walking outside and reflect upon the things that you are grateful for. This will help to refresh and renew your mind.

Studies have shown that people who are grateful are healthier and more successful, and have less stress. You might want to start keeping a gratitude journal and at the end of the day write down something today that you are grateful for. There might be someone in your life, your spouse, your child, or your parents. You may need to say something good to them about how they have helped you, how you love them, how much you love them, how much you need them, what they mean to you. Use this time to release frustration, and focus about good things.

This simple formula is an easy path to a healthier body and mind: sleep 30 minutes more each night, do 30 minutes of stretches in the morning, and spend 30 minutes reflecting upon the things that you are grateful for.

That’s it:

Sleep More

Stretch More

Stress Less

Do these three things for three weeks, and see how you feel. If you have more positive energy, or you feel better in any aspect, continue these habits daily.

Winifred Bragg, MD is a highly sought after speaker and the author of Knockoutpain: Secrets to Maintain a Healthy Back, a Best Seller on Amazon.

She uses state of the art techniques to provide non-surgical solutions to treat orthopedic problems of the upper and lower extremities as well as conditions of the spine.


When a person develops lower back pain that is significant and persists they eventually tend to see a health care specialist for help. The response and recommendations that the patient receives can vary quite substantially depending upon the professional visited. This article discusses some of the different opinions and therapies that a patient might encounter, as well as current research pertaining to lower back pain.

One of the types of practitioners a person suffering from low back pain might see is a medical doctor (M.D.). A M.D.’s approach can vary from conservative to aggressive. The most common conservative treatment is the use of anti-inflammatory medications. Additionally, physical therapy consisting of stretching and strengthening exercises might be utilized.

A doctor of medicine might also seek diagnostic investigation by having the patient undergo Magnetic Resonance Imaging (MRI) of the lower spine. A MRI is a tool that allows healthcare specialists to see images or views of the anatomy of the lower back. Physical structures seen include the bones of the spine, called vertebrae, intervertebral discs, the spinal cord and its subsequent nerve roots.

A common finding seen on a MRI is an abnormality of an intervertebral disc. An intervertebral disc (also called a lumbar disc or simply “disc”) is a pad or shock absorber that sits between two vertebrae. The most common abnormal finding of a disc is a bulge or protrusion. A more concerning finding would be an extrusion of a lumbar disc.

In the past, a protrusion or bulge was thought to be a significant cause of back pain causation. However studies have shown, definitively, that this is not the case. A research study reported by doctors of the Mayo Clinic, published in the Journal of Neuroradiology in 2014 revealed that MRI findings of disc protrusion and disc degeneration are part of the normal aging process rather than a condition requiring back surgery. The researchers stated that most of the abnormal disc changes are no more significant than “gray hair or crow’s feet around their eyes”.

The best advice for anyone diagnosed with a “bad disc” is to seek conservative nonsurgical, drug-free chiropractic care first. Chiropractic treatment of lower back pain has had much success for over 100 years. Treatment given by doctors of chiropractic consists primarily of spinal manipulation. Spinal manipulation is a manual therapy given by a chiropractor to a patient to realign and correct abnormal movements of the spine and pelvis. These treatments are very safe and can help nearly 90% of cases where spinal mechanics, principally joint dysfunction, are the main cause of lower back pain.

Typically the only people who need drugs, injections, or surgery are those who suffer from infections such as staff, cancer, fractures or the one in 100 disc case that does not respond to chiropractic care.

So the next time you or someone you know is told you need disc surgery seek chiropractic care first and it is highly likely you will be pleased with the results.


Anxiety is common when we experience changes or transitions in our lives. It is often linked to stress, which is one of the many triggers of anxiety. Anxiety can affect us both emotionally and physically. Anxiety symptoms include muscle tension, irritability, feelings of worry, nervousness, or fear, racing thoughts (i.e. your mind going a million miles a minute), and sweating. Anxiety is a normal feeling and response. Although many people believe anxiety is a sign of weakness, those feelings are common for anyone facing an essential transition or crisis.

Anxiety can be managed in several different ways. Practicing deep breathing exercises is one, simple way of managing anxiety symptoms. In times of crisis, our anxiety is triggered and our minds and bodies tend to be on “overload.” Calm breathing is vital because it assists in slowing down your breathing, allowing your body to reach a calm state. It is important to take some time to just sit and breathe. With those living busy lives, it can seem impossible to find the time to relax and breathe. But with the quick exercise described below, you can practice almost anywhere and everywhere!

Before practicing this technique, I recommend you get your mind and body ready. For example, finding a quiet place can be helpful. Sometimes, closing your eyes is helpful as well. The following technique is called “calm breathing.”

Some simple steps you can practice when you experience anxiety symptoms:

  1. Take a slow breath in through the nose, breathing into your lower belly (for about 4 seconds).
  2. Hold your breath for 1 or 2 seconds.
  3. Exhale slowly through the mouth (for about 4 seconds).
  4. Wait a few seconds before taking another breath.

Taking 5 minutes to practice this daily can be useful. Once you feel comfortable with this technique, you can increase the time to up to 10 minutes. You can also incorporate mind visuals. For example, while practicing this technique, you can close your eyes and picture something that calms you (e.g. the ocean or a meadow).

While this technique can be helpful, it is advisable to seek professional help should you feel your anxiety symptoms worsen over time or severely affect daily activities such as school and work. Should you feel you are faced with the more pronounced effects of anxiety, I find that having a safe environment to talk about your anxiety and what triggers it is important (e.g. individual psychotherapy). Therapy can provide an environment where you can explore symptoms and how it affects your mind, body, and daily interactions. In therapy, you can discuss further ways to manage your symptoms of anxiety.

You do not have to go through an unplanned pregnancy alone. The professional counselors at Support Circle Pregnancy Clinics are available to listen and to offer non-judgmental support regardless of your decision. Our nurses can confirm your pregnancy test results, provide you with pregnancy verification and assist with dating the pregnancy during an ultrasound.


Life’s too short to experience everything ourselves so we take on board what others have done or do. Take, for example, ways that may help us to live longer.

A research team, during a six-month study, from Rome’s Sapienza University and the San Diego School of Medicine found that a diet based on vegetables, herbs, and fish, combined with lots of exercise and genetic factors provided the secret to a long life.

It seems that the researchers agreed with what has become known as the Mediterranean Diet – with a touch of herbs. (It was the American scientist Ancel Keys who first identified the health benefits of what became known as the Mediterranean Diet, based on a diet of olive oil, fresh fruit, vegetables, and fish.)

The researchers found many centenarians in a small Italian village (Acciaroli) known for its fishing, olive groves and rolling hills on the banks of the Mediterranean. In the village, one in 10 of the 700 residents were expected to live to reach 100+ years of age.

Elderly people in the village had unusually good blood circulation, helping to feed nutrients to the body and efficiently take away waste products through the capillaries. The scientists identified qualities more commonly seen in people aged in their 20s or 30s.

Not only did the people eat plenty of olive oil, locally-caught fish, and home-reared rabbits and chickens but also exercised on a regular basis. In addition, they also added lots of local herbs to meals, particularly rosemary, which is believed to help keep the brain functioning. The residents of Acciaroli not only lived long lives, but also seemed immune from age-related diseases such as dementia, heart disease, and other chronic conditions.

But a (‘true’) Mediterranean Diet diet might involve more than food only. In his bestselling book Antifragile, Nassim Talib points to the role that fasting plays in the lives of many people in the Mediterranean area: fasting is common practice in this region.

It seems that we can take on board three main things from what’s mentioned here without relocating.

  1. Think Mediterranean Diet when considering what should be permitted entry to your mouth.
  2. Use the acronym D.i.e.T to help you question Do I Eat That? and Do I Exercise Today?
  3. Try regular fasting by considering diets such as the 2/5 or 1/6 diets These will help you to limit and monitor your food intake.

What Exactly Is Arthritis?

Arthritis is an inflammation of joints which can affect one or multiple joints. There are more than 100 different types of arthritis with different causes and treatment methods. Osteoarthritis and rheumatoid arthritis are the two most common type of Arthritis. Rheumatic conditions are generally characterized by pain, swelling, aching and stiffness in or around one or more joint. These symptoms can develop gradually with time or can occur suddenly. Certain rheumatic conditions can also involve the immune system and various internal organs of the body.

Foods to avoid in Arthritis

When you have arthritis your body is in an inflammatory state. It is important to eat foods that do not increase your inflammation. What you eat may not increase your inflammation but it can set you up for other chronic conditions such as diabetes, heart diseases and obesity. Following are some food which may trigger more inflammation in your body:

Red Meat:

Red meat contains a high level of omega-6 fatty acid or saturated fat which exacerbate inflammation, pain and contributes towards obesity. Consuming a small quantity of red meat can be beneficial for you which supplies you with nutrients such as iron. However, people with arthritis may get benefit from sticking to one or two servings per week.

Sugar Drinks: Sugary drinks such as a coffee can increase your acidity of the blood, exacerbating inflammation. You should cut back on coffee and other sugary drinks and consume more water, herbal tea and fruit juice.

Sugar and Refined Flour: When you consume sugar your blood sugar level can surge after you’ve eaten simple carbohydrates that are easily broken down by the body. Spike in your blood sugar level prompts the body to produce pro-inflammatory chemicals which are called as cytokines. Consuming sugar can worsen your symptoms of arthritis and inflammation can affect your joints. Consuming sugar can also lead to weight gain and put stress on your joints.

Fried Foods: Fried foods can increase your inflammations. Whereas cutting back on fried food can reduce your levels of inflammation. Fried food contain toxins which increases oxidation in the body’s cells. These foods are high in fat and contributes to obesity and worsens arthritis.

Gluten: Gluten is a protein which is found in grains such as barley, wheat, and rye. All these foods can contribute towards developing inflammation. When a person has celiac disease, eating gluten can cause an immune reaction in the small intestine which can lead to bloating and diarrhea. In some cases, the inflammatory reaction can extend to joints which only aggravates rheumatoid arthritis symptoms.

Dairy Products: Consuming dairy products can contribute towards developing of arthritis pain due to the type of protein they contain. In some cases, the protein in this product may irritate the tissue around the joints.

Corn Oil: Many baked goods and snacks have corns or oils which are high in omega-6 fatty acids. These snacks are highly satisfying for taste buds but it also triggers the inflammation.

Tobacco and Alcohol: Intake of tobacco and alcohol can lead to various health problems including some of which may affect the joints. People who smoke are more at risk of developing rheumatoid arthritis whereas people who consume alcohol have a higher risk of developing gout.

Processed foods: Processed foods, require minimal cooking and have preservatives which are loaded with ingredients that can trigger the inflammation. Processed foods are packed with sugar, saturated fats and refined flour which is unhealthy and contributes towards obesity.

Treatment for Arthritis

Arthritis treatment focuses on relieving the patient from the symptoms and improve the function of the joint. There are several different treatments for Arthritis. Combinations of these treatments may be given to patients to determine what works the best for them. Initially, arthritis is treated with medications, therapy and alternative medicines. Surgery is usually the last option in case if all these treatments fail. Joint Repair, Joint fusion and joint replacement surgery are some of the surgical options to treat arthritis.