Easy Fitness – Swimming – A Whole Body Workout

Let’s deal with the weight loss issue right off, because if we don’t, you might bypass one of the best exercises around.

Swimming, tradition has it, is not a good way to lose weight – an enduring piece of misinformation that admittedly isn’t dispelled by newspaper photos of Hindenburg-size marathon swimmers stumbling from some frigid ocean.

True, when you swim, your body is supported by water, and because you aren’t forced to fight gravity, there can be less calorie burn. It is also true that some marathon swimmers won’t be modeling underwear anytime soon (actually, it behooves marathon swimmers to carry some fat as valuable insulation against frigid water). And it’s true that a 150-pound man swimming at a leisurely pace burns roughly 6 calories a minute. He could burn nearly twice the calories running at a pedestrian 12-minute-mile pace.

But before you turn your back on the pool, consider this. That same 150-pounder can double his calorie burn by swimming faster. Swimming butterfly (the most difficult of swimming’s four strokes) burns roughly 14 calories a minute – a better caloric burn than tennis, squash, or football (soccer). What we’re talking about here is intensity, and that explains why Olympic swimmers (unlike marathon swimmers) have the sort of body that gets the role of Tarzan.

Swimming offers others other benefits that can’t be ignored. Because you are supported by water, it’s a low-impact sport and thus virtually injury-free. For the same reason it’s also a great exercise if you’re overweight, since it spares your joints the pounding experienced in gravity-bound sports like running.

The varied strokes used in swimming take your joints through a full range of motion that can improve flexibility. Most important, few exercises give you the head-to-toe muscle workout that swimming does.

You are using almost all the major muscle groups of the body. the legs, hips, abs, chest, shoulders, and upper back – all of these muscles are working. You can also get tremendous stimulation to the heart and respiratory system. As far as general health goes, swimming is an excellent conditioner.

Getting Started

Here’s a likely scenario: Excited by the prospect of all these benefits, man goes to the pool. Man dons suit and goggles. Man pushes off the wall and makes for the other end. Man gives self and lifeguard a serious scare.

Swimming, it needs to be said, is not a sport that comes effortlessly. Witness recreational pools, which are typically filled with folks who look like they’re more interested in self-preservation than exercise. We’re going to show you how to make that transition from thrashing wheezer to graceful swimmer and how to improve even if you’re already at home in the water.

  • Get Qualified Instruction – Learning to swim may seem like something for preschoolers in water wings. But even if you can successfully navigate from one end of the pool to the other, proper technique is not something that you can learn on your own.
  • Be Patient – We expect to pick things up quickly. Swimming won’t be one of them. Learning proper stroke techniques takes time, and that takes patience. People want results right away, but swimming is extremely technical, which is really frustrating for a lot of people. Learning swimming’s four strokes – freestyle, backstroke, breaststroke, and butterfly is not difficult, but it is essential that you learn how to do them properly if you want to get the most out of swimming.
  • Relax In The Water – When you’re learning to swim, relaxing is the most important thing that you can do – and the most difficult. When people are learning to swim, they get nervous and they tense up. And when they do that, they find themselves sinking, and it’s just that much harder. You need to relax and stay loose. If you happen to be one of those people whose muscles lock into a state resembling rigor mortis whenever you go near the pool, you may want to pick up a pair of swim fins. They make your kick more powerful, which means that they will keep you up and planing across the surface, even when you’re tense and tight.
  • Get The Right Equipment – There’s not a lot that you have to buy, just a suit and swimming goggles. The choice of suit is yours. Racing suits are light and comfortable. More important, they offer virtually no drag in the water. Swimming goggles are a must. Keeping the pool from becoming a virus reunion requires liberal use of chemicals and many of these chemicals are hard on the eyes. Occasionally, you’ll see swimmers wearing nose plugs or earplugs. Save your money. Unless you’re particularly prone to swommer’s ear, the human body is designed to withstand moisture in these particular orifices. In any event, earplugs tend to fall out while you’re swimming, and nose plugs make it hard to breathe – and when you’re swimming hard, you want to be sucking in all the oxygen you can.

Swimming For Fitness

Swimming  looks easy, especially when you watch experienced swimmers glide through the water. But swimming is an extremely demanding sport; for beginners it can be a fight just to get to the other end of the pool.

To achieve solid basic fitness, try swimming three to four times a week, logging between 2,000 and 3,000 yards (roughly 1.5 to 2 miles) each workout. Most swimmers can get that kind of distance in about an hour.

If you’re fairly fit but new to swimming, experts recommend swimming between 500 and 1,000 yards each workout. Then build slowly from there. Swimming is a vigorous activity. You’ll be using new muscles, and it’s easy to stress them. Shoulder injuries are especially common among overzealous newcomers.

  • Start With A Warm Up – Swimming may be a forgiving sport, but you still want to loosen up before plunging into a high-bore workout. Experts advise swimmers to warm up with a 400 yard swim – 200 yards freestyle, 100 yards of backstroke, and 100 yards of breaststroke – mixing up the strokes to bring all the muscles into play.
  • Work Up To Intervals – Although you can get an excellent workout by swimming straight time, doing the same stroke at the same pace for half an hour or so, you’ll burn substantially more calories by doing an interval workout. This is nothing more than a series of swims separated by a specific amount of rest (the interval). For example, you might do ten 50-yard freestyle swims, leaving the wall every minute. Or you might do five 100-yard freestyle swims leaving the wall every 2 minutes. A typical swimming workout consists of several sets, with roughly 10 to 30 second intervals between each swim of the set, then several minutes rest between each set. The important point is not to allow too much rest during the set, you don’t want to fully recover between swims.
  • Mix Your Speeds – A lot of people just condition themselves to swim at one speed because they do the same kind of workout all the time. If you want to improve, you need to learn to swim fast. It’s not that every swim needs to be a sprint. The idea is to mix things up. Rather than swimming the same half-mile pedestrian plod every day, for example, do intervals instead. And make at least one of those interval sets involve fast swimming. Swimming fast brings more muscle fibers into play, taxes the heart and lungs more, and burns as much as twice the calories. Of course, when you’re swimming fast, you’ll need to rest longer between each swim so that you can really make a quality effort. For example, when doing ten 50-yard swims, you may want to leave the wall every 2 minutes instead of the 1 minute recommended for a slower pace. You’re resting more, but I guarantee you will be beat. An additional point: It’s always a good idea to do your sprints set early in the workout while you’re still fresh.
  • Mix Your Strokes – Many swimmers swim nothing but freestyle. If you’re one of them, you’re missing out. Tossing swimming’s other strokes into your workout will help you hit more muscles and improve your flexibility by bringing different motions into play.
  • Put Your Arms And Legs to Work – Pulling (swimming using just your arms) and kicking (using just your legs) are good additions to any swimming workout. Pulling is a great upper-body conditioner. Kicking hits your legs; add a pair of fins, and you’ll increase ankle flexibility, making your legs work even harder. And because they involve large muscles, kicking and pulling elevate your heart rate almost as much as swimming the complete stroke. When kicking, don’t use a kick-board. Holding on to the plastic foam board raises your upper body and drops your hips and legs down. Good swimming means balancing the hips and head near the surface of the water; having your legs angling down like anchors doesn’t accomplish that.
  • Get A Fast Burn – If you’re looking for a tough workout that you can do in minimal time, here’s a challenging option. The key to this workoutisn’t speed, but reducing your rest periods to the absolute minimum. Using the stroke of your choice, keep the effort fairly easy, say 60 percent of your maximum heart rate. But keep the rest period between swims very short, no more than 7 to 15 seconds, depending on the distance you’re swimming. For example, if you’re doing a series of short swims (say, 50 yards), you may want to rest about 7 seconds between each one. For longer swims of 200 yards, for instance, take 15 seconds between each one. Keeping the rest periods short allows almost no time for recovery. This keeps your heart rate up  and banging, giving you a terrific workout in a relatively short time. You’re training your heart to be a lot more efficient. And it doesn’t mean more time in the pool. It means swimming more laps in the given time. You can get in a great workout in an hour lunch break.

The Mind – What An Amazing Universe

You are what you think;

The experts say we barely use 10% of our minds. I wouldn’t be so sure about that or very proud of it either. What an unexplored area of the body. How many other functions does it do that we are not aware of. What about the mind as a muscle, athletes, businessmen, people of all types are looking into many areas of training – the mind. The latest research shows that the old fallacy of losing mental powers doesn’t have to happen with age. Now they say you can still build new neurons even into what we call old age. It’s also discovered that by using the mind just like a muscle we can make it stronger. There are several ways in sports, education and life; using imagery (even before we called it that in high school the coach would say

just think of clearing the bar and you will do it.) relaxation (just relax when you fall skiing and you will get hurt less) and mental clarity exercises is new we think yet it is ancient. There are other ways to strengthen the mind as well; reading, is great, not just the paper, bad news does not qualify. Something that challenges you, something new and difficult like Einstien said: “Imagination is greater than intelegence.” Some do cross word puzzles (that works your mind in three demensions), learn a new language, play music or learn to play an instrument.

These are all very powerful ways to increas the minds capabilities. Stop watching so

much TV, I call mindless meditation, well it is and mindless is what you get. So as

long as we work on the body and mind, we will get the best of both worlds. We will

look into all the parts of holistic training which includes; mind, body, nutrition and


Lets start with the understanding of the brain. It’s the bio-computer of the body. It’s

the organ that controls all the bodily functions, systems, muscles, organs, glands,

speech, immune system, imagination, thoughts etc. Well according to many of the

experts it controls more than we are conscious of that’s for sure. That may be a

highly debatable fact but let’s let that go for another conversation.

So where do we start to fully use this most incredible computer for improvement in

health, performance, ultimatley life and happiness. We need need to learn how to

use it, it just makes sense. However, it takes training practice, observation and

understanding, to be able to use it with control. Some people can just do anything,

others of us need to try them a few hundred times before we get it. It’s also critical

to have someone that can really teach you tools to be able to get control of it

yourself. Well even the word control is another debatable concept but it will do for

now. Tools, time, teachers, thinking, transcendence are all needed to get to the

point where we can harness the power of the mind. Some say let go of control,

others say get control, it depends if you think that it is releveant or others that think

it’s irrelevant.

Mind training for athletic competition and excellence is not a new concept; In my

opinion the first principles are attitude and heart. Athletic endeavor is a way to tap

into the most deepest parts of our unknown mind and bodies. This can be a great

learning experience, or awakening depending on your wording, but unfortunately

we got lost on the way to the park. We made winning more important than health,

cooperation, friendship, heck peace of mind or just plain fun. We take ourselves

way too seriously sometimes in sports. We need to look at the attitude with which

we approach the sport or life as they are one and the same. Do we love to compete

for competition or do we get upset and stressed if we lose. Are we trying to find

oursleves, are we tying to prove something, all this creates stress and we all know

that stress and success do not work together. We know that the most powerful mind

space for athletic performance is to be able to get in the “ZONE”. That means into

that deep state of mind/body where thoughts, trivial emotions, or problems don’t

exist. In technical terms the state of Alpha. Many people experience this “ZONE”

the problem is many times we don’t have control of when or where we can

experience it.

On the other hand we want to be the best and we train. In joy, we compete hard and

when you lose its ok. You set your goals and you follow them but even more

important you live them. You don’t drag the last competition around in your head,

you get free of negative thoughts and focus and imagine a perfect outcome.

Imagery is one of the most widely used tools in sports. The coach use to say, just

imagine clearing the bar, in the high jump. Or close your eyes and visualize making

the basket. This was way back in the fifties and sixties, we hardly knew what it

meant but we knew it worked. The research has been out forever we just need to

keep it simple, and put it to use.

Our self image in competition has a lot to do with our ability when the chips are

down. When you are in the heat of competition, is where the most powerful feelings

and emotions will surface. This is when the practice and mental training will matter

most. We are affected by past emotional occurrences that keep us from attaining

self mastery. At every level and starting with the most basic level outlook. Knowing

who you are is critical to attaining what you want.

Our outlook on the world, positive or negative affects our personal power to create

our own destiny. Ultimately we are the masters of our reality, we have to realize

that we need to take responsibility for all our outcomes. We create our results and

must be willing to accept this fact to be able to master our minds to create other

positive things. If you cannot change who you are, you have to change the things

you want!

Concentration – the Zen of mind training (in all athletic and life activities, is an

important factor in performance of the mind). Learning to quiet the mind for pin-

pointed efficiency has been practiced for centuries, there are many paths to these

great arts. Here are a few to start with;

Meditation; Yes! athletes need to be able to completely relax for top performance.

Why? Because any tension, not only in the muscles but in thought can cause

constriction, loss of coordination or even pain!

There are several meditative types of activities to quiet the mind. The difference

between Zen and other forms of meditation, is Zen is the art of nothingness. In

other words some teachers say to focus on a black velvet picture and then take

away the frame. Other forms such as Hindu, or Tibetan give you mantras which are

chants or yantras which are visual tools to focus on. These still non-moving

techniques where you focus on breathing, visual or vocal exercises, for focus and

concentration are difficult without proper training. Us westerners like the ones with

goals or some sort of focus an A type personalities. We have to drive towards

something, to be in touch with the mind-body communication from most people’s

outlook. Or totally surender from others point of views, it’s all how you look at it.

There is actually a third one, just live your life, driving or surrender leave a lot of

room for conflict. Like my friend Roger says; “Just live your life to the fullest”. Since

we can’t cause things, trying just keeps us in conflict.

Of the more moving forms of meditation, there is tai chi, or Qi cun, which I highly

recommend for athletes and all people alike, for the power and softness it teaches.

Slow movement for learning total body balance and awareness. Most of all, learning

the unseen and sometimes untapped inner power called chi, or mana. In ancient

times the athletes were like warriors, saints, or heroes, for they worked with a

mighty force. This is what ultra performance is about the high many athletes are

addicted to. It’s amazing sometimes we forget our mind and follow the body around

and do silly stuff because of the intensity of this energy. The women could say it’s

our testosterone, but I know female athletes who are even more intense than men.

To be able to call on this inner source of power, beyond the physical when you hit

the wall is the name of the game.

Yoga for flexibility and quieting the mind. A body that is soft pliable, movable, and

still strong will allow the mind to perform much better. I’m also talking about a

flexible mind. If we are a type A athlete, it’s stressful enough to just train and live

on this planet. If you’re obsessed, pushing the body and mind only leads to

breakdown at some point in time. Patience is a great tool for athletes, and this is

achieved through the integration of MIND/BODY. Once the balance is there, we can

ignight the flame of spirit. The other part of the equation, not necessarily religion,

or anything so mysterious, just our own form of spiritual feeling. Whatever gets us

in the “ZONE”, that is the key to be able to tap into at will.

We must train our wills, scientifically and spiritually we have the best of all worlds.

We have the most up-to-date information available to us, as well as all the ancient

ways for ultimate balance. All the sports psychology, sports programs, doctors,

magazines and not to mention races, marathons, triathlons, bike races, basketball,

you name it, we are going nuts with sports. Sports training, mind training, health

foods, there is an explosion of information these days take advantage of it. Great!

what a blast we are having, with all that is available to us. It must be working right!

if not, what it all boils down to; If you can’t apply the tools to achieving your

results, change the tools, or change your mind. The key is you have to plan to get

anywhere. Bucky said it’s 75% planning and 25% doing.

So just a brief summary;

( I ) Set your our goals (for you mind training) short term and long term. Write it as

if it’s already happened.

(2) Purpose what you want to get out of it, very clearly stated. The nut’s and bolts,

should be connected to what you want and do in life, or your life purpose.

(3) Priorities a list of all the steps you need to take -if you have been doing the

same thing and getting the same results you need to do different things. It may look

like this:

My attitude needs to change with not just affirmations of positive statements as

really there is no change of attitude it’s just find your attitude (being conscious

every second of the day is incredibly difficult, yet very simple).

Relaxation exercises starting with 3 times a week working to every day at least 1/2

hr. Try laying down

and starting with your feet and working up to the head empty your body of any

tension or sensations of stress. Very detailed, very focused, take your time. Maybe

a new attitude to competition or something you want to do different.


some attitude that you think that you can do without, you can’t stop it as in that you

are still in conflilct with it. “Don’t think of a pink elephant”. What does that mean?

Well you can’t change an attitude by trying to stop it, just adopt a new one you

want. The old will fall away on it’s own.

4) Taking a class or several seminars in yoga, martial arts something different and

following through. Work on your music and art, take a dance class, read more

books, break out of your normal easy habits. Well unless you are totally happy and

just love your life, if not! Who is driving the boat?

(5) The material needed are: tapes, books, personal trainer or counseling, a group

to work with. Do your research, you can try out a couple of different programs

before you commit. BUT COMMIT.

(6) What are your rewards for your perseverance and dedication to yourself? Don’t

put them out there to chase after as you will never catch them, you can only start by

living those things and embody them in your life.

This is the most beautiful part of getting serious about anything in your life. Part of

our mind training overlaps into body training of course, but spirit is the prize. Later

you find nutrition is very important to mind training as well, my see story on

nutrition or read any well known good book on basics like Dr. Andrew Weil’s books.

They are great, suffice to say that what you eat too, is what you think.

With patience

and perseverance your mind training will be as important as your sport, physical

training program, it will add to the quality of your life and will keep you healthy in

body, mind and spirit.

see http://www.molinamassage.com for more information and other articles.

Tips – Non-Profit Management For New Start-Ups

I’ve been approved. I have my non-profit charitable organization; now what? If you have made that statement or thought out loud about how to manage your new start-up; you are not alone. There are countless newly approved non-profits out there, and they don’t know what to do next.

For some reason, some founders thought all their problems would be solved once they were an officially approved 501 (c)(3), with tax-exempt status. Unfortunately, what many found out is that they now have a new set of problems. They have been approved by all the appropriate government licensing agencies to run their non-profit; serve their target market and live out their passion, but now the challenge is how to run the management piece of that non-profit. Many report that I know how to run an after school program for youth, (if that’s your reason for starting a non-profit) but I don’t know how to get the help I need to manage it and keep the doors open.

For some newly formed non-profits, the founder now believes, the next step is to find someone to write a grant and their troubles will be over. I’m sorry to report; it’s not as simple as that. Grant writing is just one way to raise money for your organization. It’s only one component of fund development. All successful non-profits that want to become sustaining institutions must learn how to raise money for their organization, and grant writing is only a small piece of the pie.

When it comes to fund development for the newly established non-profit, with no track record, some find themselves in a catch twenty-two. They are too new to have built up and maintained any collaborative partnerships, which is what most grantors look for when funding a project, and for the projects that they have completed, they don’t have a paper trail to prove they have served the population they are so passionate about. Every new non-profit needs to begin, if you haven’t already done so, building a portfolio to prove you are a serious organization and you are in this business of serving your targeted audience for the long haul. By all means, if you are serving youth, for example, have each participant complete an intake application to provide information that will not only help you keep up with who’s enrolled and participating in your program, but the information will be helpful for future quarterly or annual reports, should you receive grant funding. Pretty much, all funders require some type of reporting process to understand how their money is used in your program. Every funder is different. Some require a very comprehensive reporting process, and some require as little as an informal report, such as a newsletter, or newspaper clippings to verify your program is serving the community as stated in your grant request.

Ideally, every non-profit would love to have a paid fund developer on staff, but for most new start-ups that’s not feasible. Therefore, it would be wise if the founder learned how to raise money for the organization. Lots of classes or workshops teach on how to write grants. Some are free and some are not. There are classes through organizations whose job it is to teach grant writing for a fee. There are continuing education classes through local colleges and universities, and there are consultants who will tailor their services to the specific needs of your organization. But, don’t forget about your volunteer board members. One reason for selecting a volunteer board of directors is for them to help with fundraising. They may have the expertise themselves, or they may know someone who can provide pro bono or paid consulting services to your organization. No matter the size of your organization, every non-profit need help with fundraising. It’s not easy, but if you started your non-profit because you are passionate about what you are doing, you will find the resources needed to keep your organization growing and thriving.

Revealed: The Best Way To Keep Diabetes Out Of Your Life

Either you have it or you know someone who does…

Diabetes is a growing health problem globally and nationally. The Centers For Disease Control report 29 million Americans have it and a third of Americans (86 million) with pre-diabetes are close to getting it.

If it’s in your family, you may be worried you’re destined to come down with this dreaded disease. But is it an unavoidable part of your future? And if you’ve already been diagnosed with this blood sugar problem – are you stuck with it for good?

The answer to these questions is “no”.

Ultimately, you have many choices for how you contend with this disease. And by making strategic decisions and taking action accordingly, you can keep diabetes out of your life without the use of medications.

While there is a genetic predisposition for both type 1 and type 2 diabetes, you are not destined to develop diabetes simply because it runs in your family. And if you have it already, you don’t have to live with it for the rest of your life.

In fact, increasingly, evidence is showing that the best way to prevent diabetes, to manage it and even to reverse it is not through medical intervention. The best strategy for keeping diabetes out of your life includes exercise and a simple shift in diet.

But before we get into how to keep this dreaded disease out of your life, let’s get clear on what diabetes is…

Diabetes And Blood Sugar Metabolism

Sugar or glucose (carbohydrates broken down to their simplest form) is the fuel we use for energy. We need sugars to live. When you’re healthy, as soon as sugar enters the bloodstream after your digestive system breaks down carbohydrates or sugar, your body produces the hormone insulin. Insulin signals your cells to take the sugar out of the bloodstream and bring it inside the cells where it can be burned as fuel.

When you have diabetes, for one reason or other, this process isn’t working right. For some people it’s because their pancreas isn’t producing enough insulin. Without insulin, your cells don’t take in sugar. Other people may produce insulin. But their cells no longer respond adequately to insulin’s signal.

As a result, your body cannot use sugar effectively. This sugar continues to circulate in the bloodstream and build in concentration. As it circulates, the sugar interacts with proteins throughout your body to make advanced glycation end products (AGEs).

These sugar-protein complexes wreak pure havoc on your body. They spread a path of destruction in your kidneys, your arteries, your eyes, your nerves and your brain. Hence, with diabetes comes all kinds of related health issues like kidney failure, arteriosclerosis, cataracts, Alzheimer’s and more.

The Genetic Factor In Diabetes

Scientist agree there is some genetic predisposition for both type 1 and type 2 diabetes.

But genes are only one of many different factors that determine if you have diabetes… if it progresses… and even if you can get rid of it.

For type 1 diabetes, in identical twin studies, only half of the twins developed type 1 diabetes like their twin. Researchers believe breastfeeding in infancy, viruses and even environmental factors like exposure to excessive cold can influence whether a genetic predisposition develops into diabetes.[1]

When it comes to type 2 diabetes, family clearly plays a significant role in whether you develop it. But while family may influence whether you get diabetes or not, it’s not clear how much genes are at play here.

The most significant risk factor for type 2 diabetes is obesity. And while there may be some genetic predisposition towards obesity, researchers also point to how family determines lifestyle choices – from familiar foods to how much we exercise.[2]

By breaking these family habits – or other bad ones we’ve accumulated over our life – we can also break diabetes’ hold on our lives. More and more evidence shows that you have an extraordinary ability to determine how much this disease becomes part of your life. According to the World Health Organization, lifestyle choices can decrease the risk of progression of diabetes by as much as 60%. Importantly, this is significantly more powerful than oral medications which can only reduce the risk of progression by 30%.[3]

The Power Of Lifestyle Choices

Exercising and making good diet choices helps combat diabetes in two very dramatic ways.

Simply put, when you exercise, your cells need fuel in the form of glucose. Because they need fuel, your cells respond much more dramatically to insulin, taking in as much glucose from the bloodstream as they can get.

A few studies have demonstrated that high intensity exercise especially – as little as 10 minutes a day – can dramatically increase your body’s insulin sensitivity. A review of eight studies found that a short bout of high intensity exercise could reduce blood glucose levels for 1-3 days![4]

When it comes to diet, the evidence is even more compelling…

Essentially, when you eat lots of carbohydrates (grains and sugars), your body has to pump out extraordinary amounts of insulin to contend with the flow of glucose into the blood.

When your body is put under this kind of pressure it either stops producing insulin as effectively or stops listening to it.

However, if you switch how you eat and stop loading your body down with carbohydrates, you can shift all this. Instead of being overwhelmed by a flood of sugar hitting the bloodstream, you’ll be getting just enough. And with less sugar to process, your body can respond in a healthy normal way.

The research supporting this approach is powerful. For example, one study showed how patients struggling with both obesity and type 2 diabetes saw extraordinary changes when they went on a low carbohydrate diet. Their blood sugar levels returned to normal and their body’s responsiveness to the hormone insulin increased by 75%![5]

This growing body of research on low-carb diets and diabetes has caused many health professionals to urge a shift in approach to diabetes care. In July 2014, a consortium of 25 physicians and nutritionists published an article in the journal Nutrition advocating a low-carb diet as the recommended first line of attack in treating both kinds of diabetes.

As Barbara Gower, Ph.D., professor and vice chair for research in the UAB Department of Nutrition Sciences and one of the study authors explains, diabetes is a form of carbohydrate intolerance. “For many people with Type 2 diabetes, low-carbohydrate diets are a real cure. They no longer need drugs. They no longer have symptoms. Their blood glucose is normal, and they generally lose weight.”

Dr. Gower underscores how ineffective low-fat diets have been in preventing obesity and diabetes. She strongly advocates ditching the low-fat diet recommendations for low-carb diet recommendations. “Reducing carbohydrates is the obvious treatment. It was the standard approach before insulin was discovered and is, in fact, practiced with good results in many institutions.”

Switch Your Gene Expression With Diet

On face value it makes sense that as you eat less carbohydrates, your body has less sugar to contend with and consequently, your risk for diabetes goes down.

But switching your diet doesn’t stop there. As researcher and biology professor at Norwegian University of Science And Technology, Berit Johansen, has shown, making this switch induces changes at the genetic level.

As Johansen and her colleagues have documented, when people eat high-carb diets they turn on genes linked to cardiovascular disease, dementia, type 2 diabetes and cancer. And when these same people decreased the amount of carbohydrates they eat and increased the calories they got from fat and protein – within days – these genes start to switch off.

Simply by eating differently, you can switch which genes are activated!

Some specific foods have also been shown to help spur this kind of healthy genetic expression.

In one study, Japanese researchers had participants eat 8.5 g of chlorella over a two months period. At the end of the time, participants had healthier fasting blood glucose levels, lower body fat percentages and healthier cholesterol levels than the subjects who didn’t take chlorella.

Particularly interesting, the researchers also observed several points where the gene expressions linked to insulin production and fatty acid metabolism were altered in people who ate chlorella.

You Can Determine If Diabetes Becomes Part Of Your Life

The threat of diabetes is real and it is frightening. It can change everything in your life if it hits. But if diabetes runs in your family… or if your doctor has given you a stern warning… Don’t lose hope. You have the most effective tools on earth for keeping this debilitating disease out of your life. In fact these tools are more powerful than anything a doctor can give you. But it’s up to you to decide to use them.

Diet and exercise have tremendous power to change how our body works and even how our genes express themselves. Genes play a role in our health. But when it comes down to it, we determine the final outcome.


[1] The Genetics Of Diabetes. American Diabetes Association website.

[2] Dean L, McEntyre J. The Genetic Landscape Of Diabetes. Bethesda (MD): National Center for Biotechnology Information (US); 2004.

[3] Genetics And Diabetes. The World Health Organization. P. 4.

[4] Adams OP. The impact of brief high-intensity exercise on blood glucose levels. Diabetes Metab Syndr Obes. 2013;6:113-22. doi: 10.2147/DMSO.S29222. Epub 2013 Feb 27.

[5] Boden G et al. Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Ann Int. Medicine. 2005 Mar 15;142(6):403-11.

Hip Resurfacing Advanced Training Course For Surgeons – Overview From a Patient’s Perspective

It was very interesting to watch the doctors present from the doctors perspective but it is quite different coming from our side. When we look at it as OUR bodies they are cutting open, it changes the whole view. The following is my view as a patient. Vicky

This overview of the conference I attended in Belgium, June 25 – 28, 2008 are notes that I took during the presentations and sessions as well as my own personal opinions and thoughts on the subject. It is in no way scientific data. To summarize the conference in two sentences, I will quote Mr. McMinn, one of the inventors of the BHR (Birmingham Hip Resurfacing device):Bad results of Resurfacings are the result of badly done Resurfacing – Derek McMinn Also I will quote Dr. Koen DeSmet a surgeon that has done more hip resurfacings than the majority of surgeons in the world. A WELL DONE resurfacing works well, but is TECHNICALLY DIFFICULT. – Koen DeSmet McMinns quote was mentioned on several occasions throughout the conference and mainly has to do with the technical difficulty of resurfacing in general. It was clear to me again after attending my third orthopedic conference that the above statement is SO true and was reinforced in several of the sessions during this conference. It appears the many problems that exist today with resurfacings have to do with the surgeon and technique. As with Real Estate the three important factors being location, location, location, with hip resurfacing it is experience, experience, experience AND I will add to that SKILL.

My thoughts: I know many newer patients that post on the Yahoo Surface Hippy Message board and choose to go to newer surgeons or end up having no choice due to financial matters or insurance limitations get upset by those of us that keep repeating the importance of picking a surgeon with experience. I wish these patients would just understand that many of us take hours out of our every day lives to HELP people. Misguiding someone to a newer inexperienced surgeon is NOT my definition of helping someone. When the question is asked, well then, who will be in a doctors first 100? I will tell you who, those that do not care to take the time to research alternatives. Those like the guy I ran into that was scheduled for a THR and when I told him about resurfacing his response was that his doctor did not do them and he trusted his doctor. The gal that posted a week or so ago saying she was having a THR in a few days and wanted to talk to others that had been through it. I emailed her offline and no matter what I told her, she was not going to postpone her surgery that Monday, she was just going to let her surgeon give her a THR. A surgeon that never even told her what resurfacing even was and she was in her 30s! Well those are the patients that can end up being in a doctors first 100, the ones that go into a doctors office and just will listen to what they are told and end up with what they get. Like the poor woman many of us met at De Smets brunch in SF. She could barely walk with crutches because the Hemi-prosthesis with a large femoral stem device her doctor had placed inside her, De Smet flat out told her he would never use a device like that on anyone unless it was a woman in her late 90s that he knew was going to be wheelchair bound anyway and had very few years left to live. This woman was in her 40s and was there to get a consult with De Smet. Last I heard, she is going to go back to the same doctor that did that to her in the first place to fix it, if you can believe that!As far as I am concerned, those that take the time to seek out information and find their way to the surface hippy message board or the referenced web site or email me offline for help, well they deserve to know the truth. Not MY truth but the truth even all of the top surgeons speak. There IS a learning curve with hip resurfacing. HRA is a very different procedure than a THR, completely different. Now onto what I learned at the conference and my notes. Dr. Amstutz – Technique – Crucial Overall the majority of the problems found in hip resurfacing are surgeon related. Cup malpositioning, femoral component placement off, can cause impingement, neck fractures, femoral neck thinning

Contraindications for hip resurfacing

Age – Some doctors are still using age as a possible contraindication. It appears the more experience a surgeon has, the more open they are to taking cases for older patients, some doctors will look only at a patients bone density – quality and not worry about age.Dr. Amstutz takes much older patients more and more now. He is of the firm belief that eventually hip resurfacing will always be a first choice for any patient unless the condition of the patient warrants otherwise.Dr. Amstutz began hip resurfacing 35 years ago and in 1987 he started with large diameter heads. He has done some patients that maybe should not get resurfaced but if they request it, he will tell them the risks and possibly still do it.My own personal opinion – I was extremely impressed with Dr. Schmalzried, we spent a lot of time talking and debating the THR vs. Resurfacing issue. Overall I thought he added a lot to the whole conference and the sessions that he moderated, I felt he brought a nice balance to what could have turned into heated debates, where he was able to bring the panels to some form of agreement in a way that arrived at a conclusion for the surgeons that were there to learn to allow them to take something away from that session and learn from it. Regarding my personal conversations with Dr. S, I definitely agree with him to a certain point, in that certain patients, THRs will be a better option and solution for them. There are three cases in particular that come to my mind. A friend that I received permission from to post her pictures from her surgery,

To see photos of one patient (very graphic on the referenced website by clicking on Stories-43 year old female patient..) I must warn you, the photos are extremely graphic images of live surgery.

To show just how bad her bone quality was and how advanced her AVN had become in such a short period of time. Her femur literally fell apart like chalk during her surgery. There was just no way she was going to get a BHR or even a BMHR, a large MoM THR was her only option. She will indeed be very happy with it. Another case is the gal that posted on the Yahoo Message board a couple of months ago that woke up hysterically when she found out she ended up with a THR because she felt it was the end of her world as she knew it. Another young patient in his early thirties contacted me offline and I emailed his x-rays to three doctors for their evaluations. One top doctor recommended THRs due to the patient’s anatomy as well as several deformities in both his hips. Another top doc thought maybe a 50/50 chance for resurfacing on one side but a definite THR on the other. His comment was that it does not make sense to give a patient a HRA if it does not restore the patient’s anatomy. The third doctor also a top doctor said he would do his best to preserve the patients bone stock due to his very young age, but since it was such an extremely difficult case, he could not say until he got inside for sure what would be the best for the patient. One thing I have learned out of my past 3+ years of experience posting on this board and speaking to probably close to 1000 patients and many top surgeons is that we as a group have such a passion for hip resurfacing as in many ways we should BUT, we need to keep in mind that it is not a one size fits all solution.

One Industry professional, Martyn, made a point that there should be a device for each individual patient, and that device should be the best solution for them. Whether it be an HRA a device similar to a BMHR or a THR. The part that I disagree with when it came to my debate/discussion with Schmalzried is that my belief is similar to Amstutz which is the same as De Smet, Bose, Su, McMinn, Treacy (I believe it is anyway) that each individual patient should be treated as that, a unique individual and evaluated on what their anatomy, bone quality activity level, etc. is. A doctor should not say all women over 55, immediately turn down and without even looking at the x-rays say a THR would be the better option that I strongly disagree with. So to summarize, I have a whole new level of respect for Dr. Thomas Schmalzried after spending a considerable amount of time speaking with him. I agree with him on many things he says but the one area that we will need to agree to disagree is where that line is drawn as to which patients should be resurfaced and which ones should not. He is an excellent surgeon, I have no doubt about that as well as his dedication to providing his patients with the best possible care and outcome, but if you have a difficult case or are a female over age 55, I would think about going to a different doctor. If you are a female under 55, a healthy active male in his 40s with a straight case of OA, then by all means Dr. S would make an excellent choice.” Correction here – I received an email from Dr. Schmalzried that states his position is as follows on July 16, 2008

I have resurfaced women in their 60s and men in their 70s. Age is not the salient criteria – but a surrogate for bone density and life expectancy on a population basis. Each patient has to be evaluated individually to assess the benefit-to-risk ratio of resurfacing v. THR for them. – Thomas P. Schmalzried, M.D.

On the subject of Learning Curves

The really experienced surgeons all admitted that they are STILL learning today. Dr. Amstutz, Dr. De Smet, Dr. OHara, all have done well over 1000 hip resurfacings and they all agree that the learning curve continues. Amstutz made the comment that NO two femoral heads are the same.

This technology is still in its infant stages and they are still perfecting the devices, the instrumentation, the placement of the cups, the angles of the components, the soft tissue preservation methods, the incision sizes, the anesthesia, the rehab protocols. Some mentioned that the newer doctors do have the advantage of learning from doctors that have gone before them to avoid the same mistakes. I agree to some point, but even though they KNOW what causes notching of the femoral neck, why is it that some newer doctors still notch? It is inevitable that the first few times they do something, even though they know to avoid certain things, until they get the hang of it, they WILL make mistakes. Even some of the greats today will still make mistakes now and then, after all, they are only human. But the odds are, the more experience a doctor has, the less mistakes he will make. Again, Dr. Su in his video interview near the end explains the learning curve in stages really well. Go to Dr. Sus video interview to where the clock says around 3 minutes near the end on the referenced website under Doctors – Video Interviews.

Instrumentation was discussed and it looks like many of the companies are coming out with better and better instrumentation. With some of the designs it makes it nearly impossible for a doctor to notch a neck due to the way the instrumentation is designed to guide the doctor in placement of the pin and find the exact center of the femoral neck.

Approaches were discussed and again there is disagreement among the surgeons as to which approach is better, the conclusion was the approach that works the best for the doctor to get the best results that doctor can get for his patient is the best approach to be used by that doctor. Dr. De Smet said during his live surgery via video feed that he hated seeing patients of his coming in a year or two post op limping badly with a well placed prosthesis due to having had an antero lateral approach and damage to the gluteus medius muscle.

Neck capsule preservation, during De Smets live surgery he stressed the importance of NOT cutting through the capsule, just release it to save vascularity. Doctors that remove the soft tissue will see more neck notching. It was interesting to see that many of the doctors on the panel DID remove either the entire neck capsule or a large portion of it. Hopefully they will learn after this course the importance of preserving the neck capsule.

Metal Ions

Jury is still out on this subject. Pat Campbell is now independently doing implant retrieval studies. I believe any patient that is diagnosed with metal allergies as the cause of pain or ALVAL should insist that their doctor send their removed device to Pats lab for a full study to find out for sure if that was indeed the reason for failure. My concern is that there will be doctors that have poorly placed devices that are causing impingement and higher metal wear and then turning around and blaming it on metal allergies when it could be a reaction to high metal wear due to the malpositioned implant. It is easier to blame it on the patient than it is to accept the idea that the surgeon misplaced the device or notched the neck and the bone under the cap has collapsed as a result and it has nothing to do with metal allergies.

They do have lymphocyte tests now but they are rare to find. Not sure what they will prove. I have personally volunteered myself as a case study since I have extreme metal sensitivity and have had my BHR now for over 3 years, so I am now past the 2 year danger zone for ALVAL to show up.

As far as metal ions on women of child bearing age, both Amstutz and De Smet agree on the fact that it should not be an issue for women of child bearing age where many doctors will not implant MoM (Metal on Metal) resurfacings. The question is, are poly debris really any better for an unborn fetus?

Amstutz has had no evidence and has had patients with high levels of metal sensitivity with no problems showing up at all. Very important issue to keep in mind that there are TWO parts to the metal ions discussion.

Wear related problem (Metallosis) is very different than metal sensitivity. (Hypersensitivity, Inflammatory lymphocytes)

They have found that activity has NO correlation to metal ions.

Problems with HRA

· Impingement

· Socket problems

The following was a slide regarding the conclusions drawn on metal ions.


· Significant differences between current generation resurfacing devices

· Those differences are less important compared to the extreme high levels due to malpositioning of components

· Some patients have elevated ion levels preoperatively for unknown reason

· No correlation between ion levels and activity

· Correct positioning of components is crucial Acetabuler Malposition Early problems – dislocation, Later problems Impingement

Lessons to be learned

Component misalignment leads to increased – even dramatic – wear

Not a gradual but a step increase

Positioning of implants (inclination, anteversion, relative positioning)

Very early failures: head

Later failures: cup (wear) Bursae

Painful Resurfacing – Dr. Schmalzried lead this panel discussion and started it off by saying, folks this looks like we have very bad news here. From what he heard during the discussions, the biggest problem with resurfacings was a surgeon problem. It was all technical in nature. So again, back to McMinns quote and back to what I and many others on the board like Alan Ray, Chris Saunders and I say over and over again, EXPERIENCE. The more experienced a surgeon is the better your chances of a successful resurfacing that will last you a lifetime with no problems of impingement or long term pain issues like ongoing groin pain, etc.


There are a lot of different devices out there, each has its pluses and minuses. Apparently the Conserve Plus, the Durom and the ASR device have stems proportionate to the device size. With the BHR the stem is the same exact size no matter what size the component is. The smaller the femoral neck the smaller the stem needs to be for proper stress shielding. With a component size smaller than a 42 which is what I have, a BHR should not be used. So a 40 or a 38 should always be used with one of the other devices due to the stem size of the BHR. From what I understand the C+ device has not been available in India therefore Dr. Bose uses the ASR in these cases. Dr. De Smet chooses to use various different devices. He believes the best resurfacing devices out there right now are the BHR and the C+. You will see his explanation in his latest video interview that I did with him in Belgium. See the referenced website under Doctors>Video Interviews. The Wright C+ with its A class material that has recently been patented appears to have the lowest metal wear of all the implants available out there. Please watch Dr. Amstutz video interview for more information about the C+ device. The stem also is smaller than the BHR stem and therefore it will work better in smaller boned patients. Or patients that have a narrower femoral neck sizes.

De Smets live surgery

He keeps the patients blood pressure usually around 60 – 65. There are so many steps he takes to make sure the patient gains the correct anatomy. Measuring, re-measuring, angles, depths, placement, amounts removed to maintain equal leg lengths, neutral position of guide pin. Heterotopic ossification prevention, placing protective cloth to protect the tissue from bone fragments, believe it or not, not all doctors do that, just watch some of the live video surgeries available online for viewing and you will see the difference between sloppy and exceptional work. Removing osteophytes, if you do not remove them, the patient will impinge. So some of you patients complaining of pain might have had osteophytes that the doctor left in you. Again, the importance of picking an experienced surgeon for this. De Smet has revised around 63-65 malpositioned resurfacings done by other doctors. Dr. De Smet now uses a smaller incision than he used to, about half the size he did before.


Dr. De Smet came across pool therapy quite by accident. He found that his patients were going into the pool at the Holiday Inn with a special waterproof STERILE bandage and they were recovering at a much quicker pace than ever before. This is the reason for him adopting this in his post op rehab protocol now and for Hugo starting the Villa for aqua therapy sessions beginning day two post op for all patients.

Dr. Kim in Ottawa does not encourage running or high impact for any of his patients.

Amstutz believes a patient can do anything with their implant, it will just have a shorter life of the implant the same way you would wear a normal hip with higher impact, you will also wear a metal hip or the bone around it.

The following were taken off of slides that were presented that I took a picture of:


Blood transfusion

2004 5.9%

2005 5.1% control hypertension

2006 2.5% Cell saver

2007 1.0% Tranexamic acid

MM Resurfacing

Conserve Plus

Technique changes

3rd Generation (current technique n=329)

· Intertrochanteric suction (since 1/04)

· Carbojet (since 4/04)

· Thin shells (since 10/03)

· Larger chamfer (Europeanc remaining -170°)

· Cementing stem for large (>1cm) cysts only and small component size Uncemented

Amstutz worries about the coating on the stem of the Cormet device still cause head stress shielding, one of the panel members brought up that wouldn’t you say the same about your method of cementing the stem? He said he does not see it as the same, that he sees cementing the stem as just part of being a filler. He did a series of a blind study of 400 controlled group half stems cemented half uncemented and so far no difference between the two. Not one failure yet in a cemented stem some going on 8 years. Now he just only cements the stem on patients he would otherwise do a THR on.

On cementless he says there has to be a perfect fit between the bone and the component. The consensus on cemented is that it is fine. The foundation of bone needs to be good enough for cementless. There was a whole discussion on cement mantle thickness that went into a lot of detail. You can see the slides later on Pat’s website under Dr. Schmalzrieds presentations.

To summarize the whole conference, again, I will quote Derek McMinn and Koen De Smet

Bad results of Resurfacings are the result of bad Resurfacing – Derek McMinn

A WELL DONE resurfacing works well, but is TECHNICALLY DIFFICULT. – Koen DeSmet

Go to an experienced surgeon that has no problem continuing their education on technique and will continue to learn from other doctors by attending these conferences and sharing what they have learned.

Ask your doctor about experience and continued education on hip resurfacing. A LOT of new advances have come about and unless the doctors are coming to these courses and learning them, there is no way they could possibly know. Send them to this link and tell them they need to sign up for this online. There was a ton of info presented at this conference and it is all available to them now. Click on the second referenced site to visit the Advanced Course Resurfacing website

And…that sums up this patients perspective.

The Power of Social Media in a Globalised World

Much has been talked about globalisation, its pros and cons, its promises and failures, and how it can or cannot help developing countries follow the trajectories of development charted by those who have already achieved the distinction of being officially called the ‘developed nations’. The debates have centred on pure economics of it: the merits or otherwise of market economics based on international trade and investment, with resource allocation mediated by international free market forces. In more sense than one, globalisation is not new – even before the Europeans rode the high tide of globalisation, Chinese and Indian traders dominated the globalised market of pre-medieval world.

There are three important factors that are overlooked in most discourses on the current round of globalisation, although these have potential to make significant impact on the lives of billions of people in poor countries which globalisation has simply passed by. First, when Britain and America led their brand of globalisation in the eighteenth to the twentieth century, they ensured that they were themselves not ‘globalised’ – they developed their domestic market and capacity of the masses to play their role in the market. This helped in broadening and deepening the effects of globalisation by making sure that the benefits were not confined to the rich and the moneyed who went out to ‘globalise’. That unfortunately is not happening in many of the poorer countries now where millions of people remain disenfranchised, and too incapacitated to play their role in a global market.

The second most important departure from previous globalisations, and perhaps the one that holds out the most prospect for the poor and the powerless, has been in the concept of global rights, especially in the global policy regimes on rights to development and application of humanitarian laws. Just as the current chapter of globalisation drew the world closer in terms of free market mechanism and unfettered capital flows, it also brought about a realisation that basic rights to protection, assistance and development as enshrined in different human rights conventions and international humanitarian laws needed global application. These are often referred to as second generation rights involving universal minimum welfare entitlements, as opposed to the first generation rights which relate to individual liberty and freedom on which an universal consensus ideology is yet to emerge. You could not have economic growth and prosperity for some, while turning a blind eye to the denial of basic rights to life and protection for a large majority of the world. The Millennium Development Goals (MDG) and reshaping of the international aid architecture following the Monterrey consensus are part of this global agenda. MDGs are not just wish lists for donor agencies or governments, but reflect commitments to ensure that various instruments under the international humanitarian laws and International Covenant on Economic, Social and Cultural Rights (1966) are met by the governments in the first instance.

For the first time in the history of humanity, the language of rights entered the frame of discussions and policy making at national and international levels in the past decade. The economic, social and cultural rights include a number of claims, like claims to social security and a certain standard of living, including claims to adequate food, clothing, housing, health care, sanitation, education, etc. Prior to this, despite having various conventions and protocols agreed and ratified by governments, these hardly provided any strong reference point when it came to implementation, especially in developing countries. The introduction of rights in development discourse recognised that access to good healthcare is not just something a good government ought to provide, it is a right of the villagers who never see their health workers visit the derelict primary healthcare centre to demand it. Likewise, when the devastating Tsunami hit the Indian Ocean area, the affected families in the Tsunami-hit areas had a right to receive assistance in the form of food, shelter and livelihoods from the national governments and from the international humanitarian agencies like the UN, the International and national non-government organisations. It is no longer the case of ‘a good government’ doing a favour to its chosen subjects, nor a poor woman surviving on the generosity of a large-hearted non-government organisations (NGO). There are rights, duties (duty of care) and obligations that come into the equation. Thanks to globalisation that triggered this global thinking.

This has been the most significant achievement of globalisation: the recognition of individuals as ‘subjects’ of international law, and so of international concern, and bringing into the development equation the economic, social and cultural rights which national and international development processes ought to strengthen.

Thanks to globalisation, global media and public opinion, the renewed commitment to providing basic needs of life and livelihoods as a matter of right has meant that governments can no longer hide behind the curtain of sovereignty and still maintain a facade of a nation which tramples upon the rights and liberties of individuals. China could get away with Tiananmen massacre in 1989, but Chinese businesses and government would shudder to think what would become of their global dreams if the same were to occur in the 21st century. It is globalisation again which by leveraging public scrutiny of war crimes now enables international governance to bring to book perpetrators of crimes against humanity in the International War Crimes Tribunal.

Finally, it is globalisation again which has made the world flatter by democratising technology. That you and I, and billions others, can communicate in real time, although separated by a distance of tens of thousands of miles, and that we ordinary folks can have the same access to vital information which in the past would have been handed down to us from those who rule and govern us, mean that each one of us now have tremendous power to influence the world. After the Haiti earthquake, we saw social media, (the facebook, twitter, Digg, Myspace to name a few) play a vital role in bringing out the reality and gravity of the situation through numerous stories and eye-witness accounts as the situation started unfolding from day one, including where aid agencies were failing in reaching out to the affected communities. Five years ago when the Tsunami happened in Asia, we were relying on the big newspapers and TV channels to bring us stories, which sometimes were either late or only covered areas the TV cameras could reach. After the Haiti earthquake, through the millions of blogs and micro-blogs, we saw millions of concerned citizens the world over expressing their solidarity with the victims. Through these, we also saw a more extensive and mature portrayal of the crisis that was unfolding: the catastrophic destruction and damages aside, we also saw the challenges in providing any rescue or relief operations, the lack of infrastructure for providing relief and why aid was slow in reaching out to the affected communities, real time stories of what the humanitarian response was or wasn’t doing. We were no longer relying solely on the news that the governments, established media and aid agencies were dishing out to us. That was a remarkable transformation in a short span of five years.

Who is Batman?

Batman is the secret identity and alter ego of billionaire industrialist, Bruce Wayne. The fictional superhero introduced by DC Comics in 1939 has become one of the most iconic and recognized superheroes. Unlike most other superheroes such as Superman, Spiderman, or the X-Men, Batman does not possess any supernatural or superhuman powers. His main skills include his detective skills, technology and advanced weapons, intellect, and an obsessive pursuit of Justice.

Although Batman’s story has varied slightly overtime, the theme of his parents death and his resulting pursuit of justice have remained the same. Bruce Wayne was the son of billionaires and philanthropists who were murdered during a robbery. The witnessing of his parent’s murder as a child leads him to become Batman. Wayne swears to avenge his parent’s death by ridding the city of evil and begins training, both physically and intellectually. His studies and skills include his intellect, detective skills, martial arts, conditioning, escapology, and chemistry.

The character Batman has made the jump from comic book to other world media and popular culture including a newspaper comic strip, books, radio dramas, animated television series’, television movies, and multiple major motion pictures, including Tim Burton’s 1989 adaptation of Batman starring Michael Keaton and Jack Nicholson. Batman has also appeared in multiple video games, board games, toys, and even as a stunt show and ride at Six Flags theme parks.

Fans can get the Batman Ringtone [http://www.batmanringtone.com] here.

Google Go Vs Objective C

1. Introduction

The significance of language for the evolution of culture lies in this, that mankind set up in language a separate world beside the other world, a place it took to be so firmly set that, standing upon it, it could lift the rest of the world off its hinges and make itself master of it. To the extent that man has for long ages believed in the concepts and names of things as in aeternae veritates he has appropriated to himself that pride by which he raised himself above the animal: he really thought that in language he possessed knowledge of the world.” Fredrick Nietzsche.

Every computer programmer has few comments on how his programming language of choice is the best. There are common attributes that most programmers want, like an easy to use syntax, better run-time performance, faster compilation and there are more particular functionalities that we need depending on our application. These are the main reasons why there are so many programming languages and a new one being introduced almost daily. Despite the large amount of interest and attention on language design, many modern programming languages don’t always offer innovation in language design for example Microsoft and Apple offer only variations of it.

It is not too far in the history when C stepped into the world of computing and became the basis of many other successful programming languages. Most of the members of this family stayed close to their infamous mother and very few managed to break away and distinguish themselves as an individual being. The computing landscape however, has changed considerably since the birth of C. Computers are thousands of times faster utilizing multi-core processors. Internet and web access are widely available and the devices are getting smaller and smaller and mobile computing has been pushed to the mainstream. In this era, we want a language that makes our life better and easier.

According to TIOBE Index, Go and objective C were amongst fastest growing languages specially in 2009 and Go was awarded “Programming Language of the Year” in the very same year. TIOBE obtain its results on a monthly basis by indexing. Indexing is updated using the data obtained by the links to certified programmers, training and software vendors. This data is assembled for TIOBE via the Google, Bing, Yahoo, Wikipedia and YouTube search engines. The results was more predictable for Objective C as it is the language of the iPhone and Mac, and Apple is running strong in the market. However, this result gets more interesting because it has not been long since the technology darling introduced her own programming language called GO.

2. A Little Bit Of History

Go’s infamous mother Google has dominated search, e-mail and more. So the introduction of a new programming language is not a shocker! Like many of Google’s open source projects, Go began life as a 20 percent time project which Google gives to its staff to experiment, and later evolved into something more serious. Robert Griesemer, Rob Pike and Ken Thompson started its Design and Go was officially announced in November 2009, with implementations released for Linux and Mac OS platforms. Google released Go under a BSD-style license, hoping that the programmer’s community will develop and build Go into a viable choice for software development. At the moment, Go is still very young and experimental. Even Google isn’t currently using Go in large scale production of applications. While the site that’s hosting the code is running a server built with Go as a proof, the primary purpose of the release was to attract developers and build a Go community around it. Despite its uncertain status, Go already supports many of the standard tools you’d expect from a system language.

Objective C In contrast has a longer and broader history. Today it is used primarily on Apple’s MAC OS and iPhone. Objective C is the primary language used for Apple’s COCOA API. Objective C was created by Brad Cox and Tom Love in the early 80s at their company StepStone. In 1986, Cox published the main description of Objective C in its original form in the book “Object-Oriented Programming, An Evolutionary Approach“. Since then, Objective C had been compared feature for feature with other languages, and now it is Steve Jobs’ language of choice.

There are many aspects that contribute to the design, and success or failure of a programming language. In this article, I attempt to give a general comparison of these two arguably very important languages of the future.

3. General Comparison

These days, the world is full of programming languages and they are becoming more and more general and all-purpose, but they still have their specializations and characteristics, and each language has its disadvantages and advantages.

Languages can generally be divided into many different categories. The following Table isn’t a complete list of all the possible comparable features. Features which were thought to be of somewhat more importance in comparison of the two chosen programming languages were selected and a brief explanation of each one is given.

3.1 Paradigm

Objective-C is an imperative object oriented language, meaning objects can change state. Objective-C also gives you the full power of a true object-oriented language with one syntax addition to the original C and many additional keywords. Naturally, object-oriented programs are built around objects, so in Objective C, objects are the roots of everything. A class is used to produce similar objects, called instances of the class. Classes are used to encapsulate data and methods that belong together. Methods are the operations that Objective-C applies to data and are identified by their message selectors. Objective-C supports polymorphism meaning that several classes can have a method with the same name. Also Single Inheritance is used for code reuse. The closest that can be achieved to obtain multiple inheritance is to create a class with instance variables that are references to other objects. However, the Objective-C philosophy is that programmers do not need multiple inheritance and it discourages it.

In GO things are a little bit different. The Go designers selected a message-passing model to achieve concurrent programming. The language offers two basic constructs Goroutines and Channels to achieve this paradigm. In their design FAQ, Google writes that GO is and isn’t an object oriented language! Although Go has types and methods and let us simulate an object-oriented style of programming, there is no type hierarchy. Lack of type hierarchy makes “objects” in Go to be much more lightweight than object in Objective C. Go utilizes an innovative approach to objects and programmers are not required to worry about large object trees. Since go isn’t a truly object oriented language, a programmer can solve the problem in whatever way he wants and still enjoys the Object Oriented-like features.

I can’t really think of any object oriented language which does not have a hierarchical inheritance mechanism. But for those who do have it, it seems to create a better model for flexibility and reuse. Absence of Inheritance in Go is interesting indeed! As far as I remember, Inheritance has always been taught to me as the punchline of object orientation. The reality is that inheritance is not the only possible mechanism for reuse in object orientation. Composition arguably is a more powerful mechanism for sharing behavior than inheritance.

Object-oriented programming became very popular specially in big companies, because it is suitable approach for the way they develop software and it increases their chances of successful project using teams of mediocre programmers. Object-oriented programming implements a standard for these programmers and prevents individuals from making too much damage. The price is that the resulting code is full of duplication. This is not too high a price for big companies, because their software is going to be full of duplications anyway.

3.2 Syntax

Objective C is an extension of standard ANSI C, existing C programs can be adapted to use the software frameworks without losing any of the work that went into their original development. In Objective C, Programmer gets all the benefits of C when working within Objective C. Programmer can choose to do something in an object-oriented way like defining a new class, or, stick to procedural programming techniques. Objective-C is generally regarded as something like a hybrid between C and Smalltalk. One setback due to the learning curve could be the necessity of having the basic knowledge of programming in C before entering the world of Objective C. C like syntax and Object-oriented programming, often presents a long and difficult learning curve to new programmers and Objective C is also not an exception.

Go is a C family member also, but I think Go manages to break the coding style and somehow makes it different. Compared to Objective C, declarations are backwards. In C, the notion is that a variable is declared like an expression denoting its type like in Basic, which is a nice idea in my opinion.

in Go: var a, b *int;

I find Go closer to a human natural language for example this statement: “Variable a is integer” can be shown as:

var a int;

This is clearer, cleverer and more regular.

Go also permits multiple assignments, which are done in parallel.

i, j = j, i // Swap i and j.

Control statements in Go do not accept parenthesis. While the most common control statement, if, would take the form of “if ( self ){” in Objective C and most of the other OO languages. But in Go, it would have the following form:

if self {

Another difference in Go is that semicolons are not recommended. However, you can terminate any Go statement with a semicolon optionally. In reality, semicolons are for parsers and Google wanted to eliminate them as much as possible. A single statement does not require a semicolon at all which I find rather convenient.

Go is a compiled language similar to a C. There are two Go compilers currently available, one for the x86 platform and another for AMD. Compilation speed of Go is very fast. When I first tried it (without any intended or proper measurement), it was just too damned fast! My experiences with programming languages is limited and rather focused on Object Oriented languages like Java so I had never seen a speed quite like that! One of the fundamental promised goals of Go is to be able to compile things really quickly. According to the official Go demonstration video, Go’s performance is within 10 – 20% of C. However, I don’t think that’s really trust-worthy until we get some performance benchmarks in the near future.

3.3. Exceptions And Generics

Objective C does not have Generic Types unless programmer decides to use C++ templates in his custom collection classes. Objective-C uses dynamic typing, which means that the run-time doesn’t care about the type of an objects because all the objects can receive messages. When a programmer adds an object to a built-in collection, they are just treated as if they were type id. Similar to C++, the Objective-C language has an exception-handling syntax.

Go’s type system does not support generic types. At least for now, they do not consider them necessary. Generics are convenient but they enforce a high overhead in the type system and run-time, and Go cannot stand that! Like generics, exceptions remain an open issue. Go’s approach to Exception while innovative and useful, is most likely difficult for many programmers. Google’s codebase is not exception-tolerant and so exceptions are a similar story and they have been left out from the language. Instead, programmer can now use multiple return values from a call to handle errors. Since Go is garbage-collected, absence of exceptions is less of an issue compared with C++, but there are still cases where things like file handles or external resources need to be cleaned up. Many programmers believe that exceptions are absolutely necessary in a modern programming language. However, I like the no exception fact because I find exception handling in most languages ugly. In a language like Go, where it’s possible to return multiple values from functions, programmers can do things like return both a result and a status code, and handle errors via status codes.

3.4. Type Systems

Compared to other object oriented languages based on C, Objective C is very dynamic. Nowadays, programmers tend to choose dynamically typed languages such as Objective C. The downfall is that there is less information at compile time. This dynamicity means that we can send a message to an object which is not specified in its interface. The compiler holds detailed information about the objects themselves to use at run-time. Decisions that could otherwise be made at compile time, will be delayed until the program is running. This gives Objective C programs flexibility and power.

Dynamically typed languages have the potential problem of an endless run-time errors which can be uncomfortable and confusing. However Objective-C allows the programmer to optionally identify the class of an object, and in those cases the compiler will apply strong-typing methodology. Objective C makes most of the decisions at run-time. Weakly typed pointers are used frequently for things such as collection classes, where the exact type of the objects in a collection may be unknown. For programmers who are used to a strongly typed languages, the use of weak typing would cause problems so some might give up the flexibility and dynamism. At the same time and while the dynamic dispatch of Objective C makes it slower than a static languages. Many developers believe that the extra flexibility is definitely worth the price and they argue most desktop applications rarely use more than 10% of a modern CPU. I do not agree with the above justification that we only use 10% of the CPU. So what?! It is not a very good trend that the minimalist approaches aimed at efficiency and performance are being replaced by wasteful programs which are largely betting on the power of the hardware, and I personally prefer to work with a more static type checking.

Go also tries to respond to this growing trend of dynamically typed languages and it offers an innovative type system. Go ends up giving a programmer a language with a Pythonish duck typing. Go indeed has an unusual type system: It excludes inheritance and does not spend any time on defining the relationships between types. Instead, programmers can define struct types and then create methods for operating on them. Like Objective C, programmers can also define interfaces. Go is Strongly Typed, but the good thing is that it is not that strong! Programmer do not need to explicitly declare types of variables. Instead, Go implicitly assigns the type to the untyped variable when the value is first assigned to the variable. there is dynamic type information under the covers that programs can use to do interesting things.

3.5. Garbage Collection

It is very important these days to have garbage collection as one of the biggest sources of keeping everything clean and manage memory. In Objective C 2.0 Garbage Collection was introduced. It certainly was a good news for new iPhone and Mac Developers who might be very used to Java. Garbage collection simplified matters but still required programmers to be careful when dealing with the memory management. The Objective-C 2.0 garbage collector is a conservative collector meaning that not only developers have full access to the power of the C language, but also C’s ability to integrate with C++ code and libraries is preserved. A programmer can create the bulk of his application using Objective C, letting the garbage collector manage memory and where it’s needed, we can escape to the power of C and C++.

In Go, as a concurrent and multi-threaded programming, memory management is very difficult because objects can move between threads, and it becomes very difficult to guarantee that they will be freed safely once we want to get rid of them. Automatic garbage collection eases concurrent coding. Looking at it with the prospect of a person, like myself who is used to a high level, safe, garbage collected languages for many years now, so much of this is just a boring news. but in the other hand, in the low level world of systems programming languages, these types of changes are revolutionary, specially if the desired performance can be achieved. Go’s focus is on speed, and in garbage collection lies a performance overhead. Advances in the garbage collection technology however, allowed it to have it with no significant latency and enabled Google to include it in Go.

4. Future And Conclusion

There must be a reason behind the growth of the popularity of these two languages. Maybe the reason could be that when the light of Microsoft is declining; Apple and Google are rapidly taking over each with their own particular ecosystem. Go is a language promoted by Google, giving it an undeniable advantage in terms of popularity, reputation and technical coverage, and Objective C is supported by the might of the Steve Job’s empire.

Objective C enjoys the benefits of Cocoa libraries that ships with Mac OS. Mac OS X and the iPhone are the largest implementations of the language by a big margin. Recently, there has been a huge iPhone Applications trend and the potential to make easy money with easy programming projects is quite high. And I believe this very basic human fact will greatly contribute to the future growth of Objective C. Because the more developers use a language and test it in different situations, the better and the stronger a language can become.

Go is indeed an interesting language. With Google’s backing and resources, programmers can rest assured that Go will have some sort of a future even if not too shiny! I think the language has potential but it will be some time, not a very short time, before it can attract developers to drop their current platform and choose Go. Go still is a small language. It is experimental and is not recommended for production environments. There is no IDE integration and there are few code examples. Go is incomplete and they put out what they’ve got and encourage developers’ contribution. As an open source project backed by Google, I think Go will soon develop an IDE and an ecosystem, as it seems to be really well received as mentioned before on the TIOBE index. But it’s impossible to predict how big the ecosystem will get. If the language is able to generate an ecosystem, then things can go smoothly. I think there is a need to later put in support for the Windows operating system and also integrating it with Eclipse IDE to further expand it among programmers.

Apple and Objective C stress on object oriented programming and all of the documentation for the language is geared toward object-oriented programming. So in this sense there is a huge difference between Objective C and Go. But, like any other human or machine language, Objective C and Go are comparable by certain criteria and I tried to provide a general comparison between the two. However, it might take a very long time for the path of these two languages to actually come across. Go is young and full of uncertainties. This makes the comparison of these two programming languages rather difficult or maybe as my programmer friends say “impossible”. Go needs proper evaluation by unbiased referees for some time in order to be more comparable but I’m sure we will hear more about these two languages in the near future.

Some Amazing Facts About Apple

With the release of every new iPhone begins the huge waiting lines to grab one. Quite obvious! Because of the range of smart features and apps iPhones offer, they are worth investing. While you might know a lot about the iPhone you are using, we are sure there are certain surprising and interesting facts about Apple you are unaware of.

We’ve compiled a few facts about iPhones and the top iOS app development company, Apple.

1. iPhone Before Apple’s iPhone – You might feel amazed to know that before Apple ever released the iPhone, the name was already patented by the Cisco Systems. In fact, they litigated Apple for naming its smartphone as ‘iPhone’. The first iPhone by Cisco was a VoIP phone, which allowed users to make Skype calls without using a computer. Ultimately, both the companies reached an agreement, and have kept their rights to the name.

2. iPhone was conceptualized in late 1980s – Back in 1983, the developer of Apple computer, Hartmut Esslinger idealized a landline phone that had features somewhat similar to today’s iPhone and iPad with a stylus-controlled interface. Though, the design was never developed into a real iPhone, it’s surprising that Apple had iPhone ideas years ago. Just imagine, how the iPhone landscape and custom iPhone app development would look if that old prototype in 1983 had been released.

3. Bono exist in every iPhone – If you look closely to your iPhone, you’ll find that the artist’s icon in your Music app is originally a silhouette of Bono Vertigo – the U2 singer.

4. The App Store was the first place to download an iOS app legally – One of the most astonishing facts about Apple was the App Store, which was the only place to download free or paid iOS apps legally.

5. Samsung Manufactures iPhone’s Processors – Now this might surprise you greatly. While it is true that Samsung and Apple are arch rivals in the smartphone field, they both are partnered with each other. Apple has given Samsung the contract to make its computer chips.

6. 700 iPhones sold by far – Last year in March, Apple CEO Tim Cook revealed that Apple has sold nearly 700 million iPhones. Reports on Apple’s earnings suggest that growing iPhone sales may soon touch 800 million.

7. Texting became the trend with iPhones – Over 22% of people believe that sending a SMS is far better than calling. It started when Apple presented SMS.

8. iPhone was the Invention of the Year – Seeing the popularity of Apple iPhone, the Time Magazine named it as the “Invention of the Year” in 2007. It was indeed a revolutionary development.

9. The iPhone was named Purple – In the early days when the iPhone was being engineered, the nickname for the new phone was named as “Purple”. Even the iPhone section at the Apple headquarters was called “Purple Dorm” by the developers.

10. 2 Million iPhone apps – According to the reports, there are over 2 million iOS apps available in the Apple app store (as of June 2016). With this, the Apple app store becomes the second largest app store after Android, which has over 2. 2 million apps. This also makes Apple as the top iOS app development company.

11. iPhone 4 names Antennagate – The new metal design of iPhone 4 caused extensive problems among the users when it was found that calls were getting disconnected on holding the phone in a certain way. Because of its severity, it earned the name of Antennagate.

12. Steve Jobs pranked with Starbucks – It was in 2007 when Apple was introduced for the first time by CEO Steve Jobs. He made a prank call to Starbucks and ordered over 4,000 lattes and cancelled it immediately. This was certainly a good thing for the barista who took that call.

Accent Radiofrequency – Non-Invasive Skin Tightening Treatment

Accent Radiofrequency (RF) is a relatively recent technology, for treatment to areas in need of skin tightening and cellulite reduction. For those who are looking for improvement without needles or incisions, then this is the treatment for you. Accent Radiofrequency is a non-surgical skin tightening treatment primarily for the face and is ideal for people with mild to moderate sagging of the facial skin, usually suiting those in their thirties to fifties best.

We can use Accent, either as a stand-alone treatment or combined with other treatments to enhance results. It’s a great way to tone, tighten and smooth your skin, rejuvenating the firmness of the skin and giving it a look of toned youthfulness.

Radiofrequency is an energy that causes heating by using radio waves. It’s a non-surgical skin tightening treatment for the face and body, and is best suited to patients with mild to moderate sagging of facial tissues. It’s the heating that causes the fat cells to disrupt and the skin to tighten. By heating the skin to a certain temperature you will improve collagen formation, increase the blood flow and circulation, and that will strengthen the tissue and improve the texture. This will address skin laxity and the firmness of the skin.

Accent radiofrequency is excellent for:

  • Skin Tightening
  • Cellulite
  • Stretch Marks
  • Neck and Jaw-line Tightening
  • Face Tightening
  • Arm Tightening (aka Bingo Wings)
  • Lines & Wrinkles

There’s no need for anaesthetic pain relief for this treatment. At the start of the procedure we lubricated the skin with massage oil and gently heated it until it reaches 42 degrees. The treatment is sometimes compared to a ‘hot massage’ usually with minimal or no pain or discomfort. The Accent treatments can take between 30 to 60 minutes depending on the area being treated and you can return to work the following day.

Cellulite and fat reduction improvement, can sometimes be seen after the first session, but most people will see a significant improvement after several sessions. To get a permanent result, it’s recommended to have a course of six treatments, four weeks apart, but more sessions might be required, if the treatment area is extensive.

Collagen reduces as we age, but the good news is we can rebuild it, so the more sessions you have the better the result! It’s not an exact science, and you probably should aim for six sessions, and then reassess. Accent is proven in its effectiveness in tightening loose skin, promoting healthy collagen production and improving body shape. Just a few treatments are able to show a significant difference to how you look!