Monday, September 30, 2013

Share the love| Meet my September Sponsors

Share the love| Meet my September Sponsors

 

What a month! I have been rushed off my feet at my new job and with moving house, so blogging has been a bit more of a struggle as has my health and fitness, but I’m looking forward to settling back into a routine and getting on top of things!. Anyways enough about me, how about the lovely girls that have been sitting on my side bar for the past month. This month I held a competition to win the spots on my side bar and could not of been more happy with the winners my randomizer chose. As always they are a real mix with their own personalities shining through their writing, so lets hear why you should go check out their blogs.

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“Hello! My Blog SuperFoodBabe is all about me - I’m a life-loving gal with a passion for health, fitness and fashion. Please take some time to explore my blog which promotes healthy superfoods and is packed with enticing recipes to try. I am vegetarian therefore everything on the blog will always be meatless, I also love wellness and recently kicked off a 30 day mediation challenge. So head on over to get all the latest nutrition know-how and quick fitness tips.  Enjoy!”

BLOG|   TWITTER|   BLOGLOVIN|   FAC EBOOK

about me copy

“I'd describe my blog as a bit of everything (so long as it's pretty or edible!) From baking recipes and book reviews, to my thoughts on high-street beauty products and challenges, such as 21 before 21, my Spending Ban and Get Fit in 12 Weeks; my blog is an insight into my life - the good, the bad and the downright ugly. 

I set up my blog in February but it wasn't until May that I got serious. I love blogging as it's a wonderful outlet for my thoughts every aspect of my life; it's somewhere that I can develop my passion for writing, without being judged, and meet new people. I value and appreciate everyone who reads my blog as it means the world to me. 

I hope to continue writing my blog - and to see it grow; not just in numbers, but in terms of quality - and I'd love to see it become an even bigger part of my life than it already is.”

BLOG|   TWITTER|    BLOGLOVIN

 

emmiegee button 250

“Hey everyone, I am Megan from emmiegee.blogspot.co.uk. Firstly, I would like to say a huge thank you to Cat, this advertising has really helped my little blog! Anyway, emmiegee is a fairly new beauty, fashion and lifetyle blog. I post a lot about my growing make up stash, outfits I wear and, thanks to my health kick, lots of recipes and healthy tips. I used to spend many an hour trawling through blogs and playing youtube videos, so it just seemed like natural progression that I should start my own. I am still trying to find my feet really but would love you to visit, you can also follow me on twitter @emmiegeeblog 

Bye for now, hope to see you soon! xxx”

BLOG|   TWITTER|   BLOGLOVIN

 

teeth whitening leeds

“Celebrity Smiles LED Teeth Whitening are specialists in instant teeth whitening procedures. Their treatments are revolutionary and have been tried and tested across the globe. They are proud to have a long line of happy customers who have recommended us to their friends and families. Treatment only takes 1 hour and results are instant!
Special Offer!! Book now for only £99 Normally £249”

WEBSITE| FACEBOOK

Be sure to give them all a read, I guarantee that you won’t regret it! If you are interested in being featured on my side bar then visit my advertising page for all the details.

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Ginger Oil for Health

Ginger Oil for Health


Ginger oil has significant importance in herbal medicine. It is a valuable herbal remedy especially for nasal and chest infection/blocking.

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Peppermint Oil Give Relief from Headache

Peppermint Oil Give Relief from Headache



Relief from Headache
Headache is a common disease in the society. Domestic tensions are the main cause of headache. Peppermint oil is useful in relaxing by rubbing peppermint oil on head.
Tiger Balm or white flower oil are also very significant for headaches. These entire tonics contain menthol which has property of analgesic. Keep yourself healthy.

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Oolong Tea for Health

Oolong Tea for Health



Oolong Tea comes from an ever green bush called Camellia sinensisbush. It is very useful for eczema patients. For itching problems take 2 to 3 cup in a day.
Oolong tea preparation

  • First of all fill the kettle with water and boil it.
  • Put oolong tea leaf in it. Use one teaspoon of oolong tea leaf for one cup or as per your taste.
  • Boil it for 5-7 minutes.
  • Now tasty oolong tea is ready.
  • Get pleasure Sip by Sip.

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Do Antidepressants Lead to Diabetes?

Do Antidepressants Lead to Diabetes?

Do antidepressants increase your risk for developing type 2 diabetes? That’s what new British research suggests—but there isn’t enough evidence for you to stop taking any meds.

Researchers analyzed 25 years of studies tracking people over the age of 18 who were prescribed SSRIs (selective serotonin reuptake inhibitors). The studies all assessed the incidence and prevalence of diabetes or measured blood glucose levels.

A review of the records showed a loose relationship between type 2 diabetes and the depression medication, although researchers aren’t sure why. Weight gain is an increased risk factor for diabetes, and could also be a side-effect of certain antidepressants. The weight gained from medications may contribute to the development of the disease, says study author Katharine Barnard, Ph.D. But “it’s not possible from this review to determine whether this link is casual, and further research is required,” she says.

So if you’re currently taking SSRIs, continue on with the treatment, Barnard advises. The diabetes risk is small; instead, alert your doctor to any weight-related changes you’re experiencing, and get your yearly physical which will include a blood glucose test.

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The Worst Smoothie for Your Teeth

The Worst Smoothie for Your Teeth

Be judicious at the juice bar: Fruit smoothies can raise your risk of dental erosion, leading to tooth sensitivity and wear if quaffed often, finds a new study out of the U.K.

Researchers who exposed teeth in the lab to the equivalent of an hour of sipping found the enamel weakened by up to 39 percent. The reason: Smoothies often contain highly acidic ingredients like lime juice, making them particularly damaging.

Buy smoothies with milk or yogurt; calcium ions in dairy foods help minimize the effects of acids. And sip through a straw to shield your chompers.

Want more tips for safeguarding your teeth? Steer clear of these 12 foods your dentist wouldn’t eat.

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What Low Testosterone Could Mean for Your Heart

What Low Testosterone Could Mean for Your Heart

Are your T levels messing with your ticker? Men with low testosterone have a slightly higher risk of heart disease, according to a new Belgian study.

Scientists combed through more than 40 years of research on cardiovascular disease and low testosterone, but couldn’t prove a cause-and-effect relationship between the two—just an association. One potential, obvious explanation for the link: “Low testosterone and heart disease can both result from poor overall health,” says study author Johannes Ruige, M.D., Ph.D.

Dwindling T levels may also be linked to conditions that contribute to heart disease such as hypertension, thrombosis (blood clots) or arrhythmia (an abnormal heart rhythm).

What you can do: Ramp up your workout regimen, eat a nutritious diet (including these 5 testosterone-boosting foods), and keep the scale in check, Dr. Ruige says. These three factors are your best shot at managing your T and heart health.

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Is Being Single Deadly?

Is Being Single Deadly?

Undying love

The single life can be a killer. Married people are less likely to die from cancer after being diagnosed than their solo counterparts, finds new research from Brigham and Women’s Hospital.

In the study, non-married cancer patients were 53 percent less likely to receive the right treatment. The reason? Couples have the added benefit of another person to help understand and choose treatment options, says Patricia Mumby, Ph.D., a psychologist with the Loyola University Medical Center.

But the benefits go beyond decision-making: Having someone to take you to the doctor and help with medications may increase your odds of survival, the researchers report.

Even if you’re alone and dealing with a less serious illness than cancer, you can learn from married couples by upping your communication skills, says Mumby. Instead of just listening to what your doctor recommends, repeat important comments right back to her—and specifically ask that she speak in lay language for clarity.

Once you have her thoughts, write down your treatment options, and pros and cons for each, Mumby advises. With the facts on paper, you’ll have a better chance of making the right decisions and following through on them, she says.

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Sunday, September 29, 2013

Men̢۪s Health and Exercise

Men̢۪s Health and Exercise



Exercise play major role for men’s health. Exercise on daily basis is a good healthy practice for physical and mental satisfaction benefits. Exercise reduces the high blood pressure, cholesterol and diabetes. It also reduces the depression which is good for men’s health.

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Men̢۪s Health and Smoking

Men̢۪s Health and Smoking



Smoking is another main hazard for men’s health. Smoking is main cause of more than 400,000 people death in every year. For men’s health it’s great if they choose not to smoke. Without any doubt it is most important for men’s health if they make decision.

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Men̢۪s Health and Stress

Men̢۪s Health and Stress

The major hazard for men’s health is not a big disease like heart disease or cancer. 
It is an ordinary problem in our society and that is Stress. It is uncontrollable disease and their side effects are worst.

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The Fruit That Improves Your Cholesterol

The Fruit That Improves Your Cholesterol

When it comes to fruit, pick smart. Apples, but not apple juice, can help improve your cholesterol profile, suggests a new study in the European Journal of Nutrition.

After eating about two and a half large apples a day for 4 weeks, study participants experienced a 7 percent and 6 percent dip, respectively, in their LDL (bad) and total cholesterol levels. But when they switched to apple juice (2 cups a day), the same markers increased by 7 percent and 5 percent.

We know you probably won’t eat that many apples a day, but here’s why choosing the fruit over its juice helps your health in general: Processing strips away the apples’ fiber, which can bind to the cholesterol and carry it out of your body, according to the study authors.

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Saturday, September 28, 2013

4 Secretly Dangerous Drinks

4 Secretly Dangerous Drinks

NEWS FLASH: Alcohol + fire = a dangerous combination. That’s the astounding takeaway from a new U.K. case study of men suffering severe burns to their lips, chins, and chests after they drank flaming shots.

The health hazards of some cocktails are obvious. (Remember, put out the flame before you try to drink burning booze.) But some popular, fire-free adult beverages carry added risks that may surprise you.

Jack and Diet Coke
While sugar slows down your body’s absorption of alcohol, the artificial sweeteners in diet soda ease the path of alcohol to your small intestine, shows research from Northern Kentucky University. As a result, people who drank hard liquor mixed with diet soft drinks registered blood alcohol concentrations 18 percent higher than those slamming non-diet mixers, the study found. Add to that diet soft drink’s waist-expanding properties, and you’re probably better off skipping the soda.

Red Bull/Vodka
The high caffeine content in energy drinks like Red Bull offsets the sedative quality of alcohol. The result: You can drink a ton of RBVs without feeling like you’re hammered, shows another study from the same team at Northern Kentucky. Why is that a problem? Despite how you feel, your reflexes and decision-making abilities are no less impaired than if you were drinking straight booze, the researchers say. That means you’re more likely to drive, swim, or take other risks you normally wouldn’t when bombed.

Brown Booze
Most distilled liquors contain congeners—a natural but slightly toxic byproduct of the fermenting process. But dark-colored liquors like bourbon or whiskey are packed with about 30 times more of these organic molecules than vodka, gin, or other clear libations. As a result, you feel more hung over after drinking dark booze, finds research from Brown University.

Malt Liquor
While this kind of brew makes up just 2.4 percent of the beer sold in the U.S., a recent study from Johns Hopkins University found that roughly 46 percent of people admitted to the ER for alcohol-related injuries in a year had been drinking malt liquor. It typically contains more alcohol than regular beer, but it’s not clear why downing it is more likely to lead to a hospital visit, the researchers say.

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Friday, September 27, 2013

Weekend Challenge: Medicine-Ball Slam

Weekend Challenge: Medicine-Ball Slam

Sculpt strong abs with one powerful—and effective—move Continue reading

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Are You Primed for Pain?

Are You Primed for Pain?

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Why Women Love Metalheads

Why Women Love Metalheads

Metallica or Mozart? Your online music preferences play a role in how hot she finds you, shows new research from the University of Miami.

Compared to a guy’s personal website that featured classical background music, women rated the same guy to be 17 percent more attractive if his site rocked heavy metal jams, the research reveals.

The reason: Gender stereotypes influence attraction—even online, says study coauthor Cong Li, Ph.D. And because women associate rebellious behavior with sex appeal—yes, it’s the old bad-boy shtick—music associated with rule-breaking ups a guy’s sexiness factor, Cong adds.

Whether you’re choosing background tunes for your profile or listing your favorite bands on a dating site, you may want to opt for music that has manly, rebellious attributes to maximize your appeal, Cong advises. Not into Megadeth? Modern rock like the Black Keys will do just fine, his study suggests. You can tell her about your love of Beethoven or Adele after you’ve started dating.

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How Sunglasses Fight Allergies

How Sunglasses Fight Allergies

Seek the shade during the season of sniffling. Wearing sunglasses may help ward off allergy symptoms, a new study from Turkey finds.

The researchers administered nasal spray and loratadine (Claritin) to seasonal-allergy sufferers, then asked half of the patients to wear sunglasses during the day. The group that sported shades required significantly less anthistamine and reported fewer eye-related symptoms.

How come? Sunglasses physically block out pollen, as well as UV rays—both of which can stimulate allergy symptoms in your eyes, says Leonard Bielory, M.D., of Rutgers University, who wasn’t affiliated with the study. “This doesn’t surprise me,” he says. “We tell people that contact lenses improve ocular allergy, and when an ocular allergy is improved, nasal allergy improves.” That’s because your eyes and nose are directly connected in what Dr. Bielory calls a “reflex arc.”

The shades used in the study were large, wraparound-style lenses. Not exactly stylish—but definitely effective. In order to fight off allergies, you need to decrease the amount of air that circulates over your eye, Dr. Bielory explains. “If you just have a plain piece of glass between you and the outside world, with open space in between, air currents can go behind it,” he says. “The more blockage you have on the sides, top, and bottom—where it touches the cheek, the eyebrow, and the temple region—the more you decrease the amount of pollen that gets in.”

That said, your aviators may still help—just not as much. Since light exposure can exacerbate allergy symptoms in your eyes, Dr. Bielory points out, standard UV-blocking shades may help control symptoms, too.

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The New Runner̢۪s High

The New Runner̢۪s High

Your last toke might tag along to the gym: Exercise can trigger additional highs in pot smokers, according to a recent Australian study.

Researchers asked smokers who light up at least once a day to abstain from weed for 24 hours, then tested the participants’ blood levels before and after they performed a 35-minute cardio workout. The results: Levels of THC (the mind-altering element of marijuana) were 15 percent higher in post-workout blood tests—and even more so in people with above-average BMIs.

What gives? “Exercise promotes fat metabolism, and we believe this process liberates THC from fat cells and into the blood supply,” says one of the study’s authors, Jonathon Arnold, Ph.D.

While researchers aren’t sure if the spikes would actually make you feel a high—the study didn’t measure perceived intoxication and THC affects everyone differently—the levels would have been enough to fail a drug test. (Although legal THC blood levels are currently a hot topic of debate in states like Colorado and Washington).

You probably don’t face drug testing very often. But this study is just another example of how what you put in your body affects you—even long after you do it. THC can stay stored in fat cells for weeks, the researchers say. And though pot is commonly believed to be a relatively safe substance, researchers are still trying to uncover The Truth About Medical Marijuana.

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How Twitter Can Help You Stop Smoking

How Twitter Can Help You Stop Smoking

Nix a nasty habit in 140 characters or less. People who share struggles via social media are more successful at giving up smoking—and staying clean—than those who seek support offline, finds new University of Georgia research.

Social media can help you link up with like-minded others over a common goal—like quitting smoking—says study author Joe Phua, Ph.D. And the more connected you feel, the more you believe you can curb your cravings.

One huge perk over weekly meetings? Support is at your disposal 24/7, Phua says. (One example: Turkeyville, a Facebook group founded by smoking counselors.)

For the best results, speak up in chats or videos and build relationships by following people, commenting, and liking posts, says Phua. “You’ll feel like you have support to help you quit each and every step of the way.”

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Why Are Guys Hornier than Women?

Why Are Guys Hornier than Women?

Do men crave sex more than women, or do the ladies have better self-control? It’s an ongoing debate in the sexual science community, but researchers from the University of Texas say the answer is simple: Guys are just hornier.

Compared to women, men had a much harder time rejecting photographs of attractive members of the opposite sex—even when they were instructed to do so, the research shows. Follow-up tests found guys have just as much self-control as women, but their impulse to accept sexy partners is nearly four times stronger.

All the old evolutionary arguments help explain these differences, says study coauthor Paul Eastwick, Ph.D. Because sex could lead to pregnancy and labor—burdens that fall on the female—women evolved to be more selective about who they sleep with. Eastwick says society’s acceptance of men’s dalliances (but not women’s) may also have shaped the strength of a guy’s sexual impulses. As a result, dozens of studies have confirmed that men fool around more than women.

Unless your testosterone levels plummet (that’s bad), your sex drive will stay the same, Eastwick says. But you can take steps to pump up your self-control. Your willpower tends to lag when you’re tired, he warns. So going out on a Friday night after a long week of work may lead to trouble.

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Make Your Brain Work Better

Make Your Brain Work Better

Flex your mental muscle: Brain training may boost brain health and reduce cognitive decline, says new research from the University of Texas at Dallas.

In the study, people spent 3 hours a week learning and practicing brain-training techniques, like filtering out excess details when making decisions. After 12 weeks, the participants had an 8-percent boost in brain blood flow—a marker of brain health that begins decreasing in your 20s, says study author Sandra Bond Chapman, Ph.D.

Though the participants of the study were older (ages 56 to 71), brain training can benefit anyone. “The brain is sensitive to stimulation. With repeated stimulation, its connections are strengthened,” says Gary Small, M.D., director of the UCLA Longevity Center and coauthor of The Alzheimer’s Prevention Program.

Popular services like Lumosity, which uses games to strengthen different aspects of brain performance, are especially great for improving memory, Dr. Small says. But you can also follow a few simple tricks to train your brain to function at its best. (Just remember: You’ll only notice results if you actively incorporate these techniques into your daily routine.)

  • Take a break. Stepping away from mentally challenging tasks for 3 to 5 minutes will boost your productivity. Research shows a halt in constant thinking slows the mind’s rhythm—allowing more room for your next brilliant idea, Chapman says.
  • Quit multitasking. Working on more than one thing at a time puts your brain on overdrive, fatiguing its frontal lobes, which slows efficiency and performance, Chapman says. Break up big projects into 15-minute intervals, and focus only on one project at a time.

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The Poker Secret That Will Help You Win Big

The Poker Secret That Will Help You Win Big

Forget your poker face—it’s your arms that may actually reveal your cards, suggests a new study from Stanford University.

College students watched clips of professional gamblers in action, then rated the quality of the pros’ cards. When only a player’s arms were visible, the untrained viewers were surprisingly accurate in judging the quality of his hand, based solely on the way he pushed his chips toward the center of the table.

“Intentions change the way we move in very basic ways,” says study author Michael Slepian. “So when people are pushing chips into the center of the table to make a bet, if they have different reasons for doing so—a good hand versus a bad hand—they might do that ever so slightly differently.” And because most players (professionals included) don’t realize this, it may may never occur to them to monitor the way they move their arms.

Compare that to the poker face, which even amateur guys know how to pull off. “Players are probably very aware of their facial expressions and larger bodily movements, like leaning forward or backward,” says Slepian.

In a second study, the researchers found that the smoothness of players’ arm movements (as judged by students) when they pushed their chips forward predicted their likelihood of winning. As for what counts as “smooth,” Slepian says “it’s probably some constellation of not hesitating [before pushing the chips], and non-jerky movement.” He also notes that speed or even the way players grasp their chips could factor in.

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Is Napping Bad for Your Health?

Is Napping Bad for Your Health?

a young caucasian business man in a grey shirt and tie lays down on a couch and sleeps

In recent snooze news, a U.K. study says that frequent nappers are about 50 percent more likely to have type 2 diabetes than those who never doze. But should you really quit your catnaps?

In the study, researchers looked at nearly 20,000 men and women in China, where it’s common to nap regularly—even daily. (“Frequent” was defined as at least four times a week.) The research suggests that daytime shuteye may disrupt certain metabolic systems that can affect insulin resistance and lead to elevated blood glucose levels.

But even the researchers recommend treating the findings with caution. The work doesn’t show that naps cause diabetes—only an association between the two, says lead author G. Neil Thomas, Ph.D.

In fact, the connection could be the other way around: People with diabetes may be more likely to zonk during the day because of an increased risk of obstructive sleep apnea—where breathing stops and starts during sleep and and may leave you tired, says Sheri Colberg-Ochs, Ph.D., author of The Diabetes Breakthrough. (The disorder frequently causes insulin resistance and high blood sugar.)

So you can stick to napping when you’re sleepy. Most Americans only do it when they’re tired, like after a short night’s sleep or a hard workout, says Colberg-Ochs. (Not daily, as was measured in the study). And more pillow-time could actually lower your diabetes risk: “Sleep deprivation is dangerous because it leads to a rise in cortisol, which increases insulin resistance,” she adds. Try to keep naps 20 to 30 minutes—you’ll see the most benefits and least drag post-sleep.

And your best bet to prevent diabetes is outside the bedroom, anyway. Men who did cardio and weight training for at least 150 minutes per week cut their risk of the disease by 59 percent, according to a recent Harvard University study.

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Thursday, September 26, 2013

Wednesday, September 25, 2013

6 Home Remedies for Psoriasis That Will Naturally Heal Your Skin

6 Home Remedies for Psoriasis That Will Naturally Heal Your Skin

People dealing with psoriasis know just how much of a frustrating condition it is. This skin condition causes your skin to develop scaly, dry, inflamed, and red patches in various locations. As you can imagine this condition can easily make you feel embarrassed and self conscious about how you look to other people.

Other than the symptoms, what makes this condition the most frustrating to deal with is the fact there is no cure for it. The only thing you can do is reduce the flare ups when they arise.

Check out 6 home remedies you can use right now to keep your symptoms under control. The best part about these home remedies is that you probably already have some of them in your kitchen right now.

Virgin Coconut Oil

There are a number of different oils you can use to treat psoriasis, but virgin coconut oil is really good. Coconut oil is made by ho t pressing the dried coconut pulp.

This oil helps psoriasis internally and topically. You can apply it topically to the affected areas and your skin will quickly absorb the oil and the coconut oil will nourish and strengthen your skin.

This oil also helps get rid of any dead skin left on your skin and makes it smooth. Take a couple tablespoons of virgin coconut oil each day. You can consume it as it is or mix the oil with your food before you eat it. Also, apply the oil topically to the problem areas on your skin three times daily.

Baking Soda

You can take a baking soda bath to reduce the symptoms and appearance of your psoriasis. You can add the baking soda to your bath water or you can apply it to the affected areas on your skin.

Get in the bath and start scrubbing the areas with the psoriasis. This bath will immediately help with the itching but you might experience some redness and burning once you're done. So when you get out of the b ath apply some coconut oil or olive oil to your body and then rub on some cornstarch. The cornstarch will stop any burning and make your skin soft.

Olive Oil

Olive oil is very beneficial for inside your body, and it can definitely help on the outside of your body too. Apply the olive oil to the affected areas on your body where you have scales or patches. The oil will get absorbed by your skin and lock in moisture and nutrients stopping dryness, itching, and other symptoms of psoriasis.

Vicks VapoRub

A compound found in some plant sources known as thymol makes vicks vaporub ideal for treating this skin problem. Moreover, it has great antiseptic, antibacterial, and antifungal properties that make it effective. Apply the Vicks vaporub to the affected areas each night before you go to bed.

It will immediately go to work stopping the itching, burning, and irritation. Along with soothing your skin it will help get rid of the plaques or patches on y our skin. After applying it to the skin regularly each night the appearance of your skin will improve dramatically. Only apply a thin film of the vaporub to your skin and avoid putting too much on it.

Supplements

Fish oil, milk thistle, evening primrose oil, and vitamin D supplements can help you ease your psoriasis symptoms. Take the recommended dosage of the supplement daily and you should notice an improvement in your skin condition.

Salt Baths

Salt baths that use either Epsom salts or dead sea salts can help your psoriasis skin condition by stopping the itching and removing scales. Create the salt bath solution and then soak in the tub for about fifteen to twenty minutes. Once you get out of the tub use a moisturizer or an essential oil like coconut oil to keep your skin from drying out.

Even though a lot of people look at psoriasis and think it is contagious, it is not a contagious skin condition. These home remedies will help you eas e your symptoms and reduce the appearance of this skin problem.

Keep in mind that not every home remedy will work for everybody the same. It is up to you to try different remedies until you find the one that works the best for you and your skin.

Joseph is a medical expert that focuses on a variety of different topics such as home remedies for ringworm. Visit this howtogetridofringworms.net to check out more of his articles and health advice.

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The One Guy Who Could Ruin Your Relationship

The One Guy Who Could Ruin Your Relationship

Afraid your girlfriend has a roving eye? When your relationship is on the rocks, her ex is your biggest threat, according to new research from the University of Toronto.

Scientists found that women in unsatisfying relationships were more likely to long for former flames than new prospects. Fond memories may help her cope with current strains, says study author Stephanie Spielman, Ph.D.

If you suspect your girlfriend is eyeing up her ex, invest in areas of your relationship—such as quality time together or physical affection—that she thinks are lacking. Then her ex is more likely to stay out of her head—and bed.

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The Bad Habit That Hurts Your Sleep

The Bad Habit That Hurts Your Sleep

Ditch cigarettes, snooze through the night? Smokers are more likely to have trouble falling asleep, wake during the night, and get up too early in the morning compared to non-smokers, says new research from the University of Florida.

In fact, for every one cigarette you smoke, your total sleep time decreases by 1.2 minutes, according to the study.

Nicotine may halt the normal sleep-wake cycle because of its stimulating effects, says coauthor Joseph McNamara, Ph.D. In addition, your brain can go through symptoms of nicotine withdrawal during the night (especially if you smoke throughout the evening), which can disrupt slumber.

The good news: Past puffers logged better shuteye than active smokers—though people who had never lit up in the first place were the soundest sleepers.

Because nicotine was the culprit, it’s not just traditional cigarettes you should ditch, but the electronic kind, too. To kick the habit, explore smoking cessation aids (like patches) but also get your head in the game: Smokers who participated in 2 weeks of meditation training benefited from a 60 percent decrease in smoking, found a study in PNAS. Meditation boosts self-control, researchers say.

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Your Guide to Your Best Bench Press

Your Guide to Your Best Bench Press

IF IT WEREN'T FOR THE TERRIFYINGLY REAL STRAIN IN MY ARMS and shoulders, I'd swear I was having a nightmare. But there's 225 pounds poised precariously above my neck, threatening to crush my throat at any moment if my arms falter. And there are hundreds of spectators looking on in raucous anticipation as I fight iron and gravity while wearing a bright blue, one-size-too-small, nut-snuggling singlet. The name of my reality is PowerPalooza, an annual powerlifting meet in York, Pennsylvania, where I've somehow become a competitor in the ultimate test of strength: the bench press.

"Bench!" yells the judge, issuing the starting command. I lower the barbell to my chest, my teeth clenched and body trembling against the force of gravity.

"Press!" comes the command to complete the lift. The beating in my ears almost drowns out the frenzied shouts of encouragement from the crowd, but one voice cuts clearly through the din. It belongs to Gene Rychlak Jr ., my mentor and coach and quite possibly the strongest man on earth. "Push!" he yells in a baritone that I could pick out of a crowd just as easily as I could spy his neon-yellow Mohawk and tractor-trailer physique.

I push like hell. A bead of sweat forms on my forehead. And then, ever so slowly, the bar creeps off my chest. (Want to boost your bench? Check out The Big Bench Workout for the ultimate powerlifting workout plan.)

CUT STRENGTH
I'd first met Rychlak some 3 months earlier at Southside Iron, his converted two-car hot rod garage in Boyertown, Pennsylvania, a space that now serves as one of the premier powerlifting facilities on the East Coast. Or rather, I met him shortly after a heart-stopping welcome from his three pit bulls, Southside's unoff icial greeting party. "Don't mind the gym mascots," he says as the first one lunges for my face and licks me from chin to eyebrows.


For a moment my entire view is obscured by Rychlack. At 6'1" and 345 pounds, he's a mountain of muscle and flesh. And behind him I see a group of gargantuan men, all heavily tattooed. One of them is benching 500 pounds. Others are shouting encouragement over the death metal in the background.

This isn't your typical health club. Indeed, " health" has little to do with what goes on here. Everything is devoted to one purpose--the development of superhuman strength--and anything that doesn't play a role in reaching that goal is ignored. There are no mirrors, for example. "What's the point?" asks Rychlak. The behemoths populating the gym's spartan collection of three benches and three squat racks couldn't care less about "mirror muscles." They're here to build power in its beefiest form, and their bodies reflect their focus. These guys are built like whiskey barrels.

They couldn't be more unlike me. I'm 6'2", 175 pounds, and generally athletic, but no one has ever called me big ("wiry" is how I'm usually described). But I share at least one thing in common with these not-so-gentle giants: I want to push the limits of my bench press. My goal: 225 pounds. (Reach your goals to lifelong fitness by brushing up on the best moves for men with the Exercise of the Week newsletter.)

POWER POINTS
In all of human history, only an exquisitely small group of men have ever pressed more than 1,000 pounds. Rychlak was the first. In 2006 he amazed the world by benching 1,010 pounds at a meet in Lake George, New York. Although he's now retired from competition, he still organizes events up and down the East Coast and trains aspiring powerlifters in the three main events: the bench press, the deadlift, and the squat.

"Let's teach you to bench," says Rychlak, brushing away the dogs as he leads me into the gym. I try to explain that we can skip the introductory stuff since I already know how to do it. "Not like this you don't," he says.

Powerlifting lives and dies with form. As with traditional weightlifting, proper technique ensures consistent gains and fewer injuries. But in powerlifting, poor form can have even more catastrophic consequences--detached biceps, dislocated shoulders, herniated disks, blown knees. And there's no reason to increase the danger in a sport in which a bad day often means an express ride to the emergency room--regardless of whether you're lifting with proper form or not.

But Rychlak doesn't give me time to ruminate on the risks. He thrusts me right into a warmup that focuses on my rotator cuffs--groups of muscles that stabilize the shoulders and play a critical role in the bench press. "Overload your cuffs when they're not ready and your first lift can be your last," he says.

Once on the bench, I receive more instruction. "Arch your lower back and squeeze your shoulder blades together," says Rychlak. He also tells me to keep my feet flat on the ground and "drive" through my heels as I press up the weight. "You know you've had a good day when your legs are as sore as your chest," he says.

Next, I begin practicing with a naked bar (no weights). "Keep your elbows tucked in and lower the bar in an arc to below your chest," instructs Rychlak.

For a guy like me who's used to pressing the bar straight up and down--the way most guys bench--Rychlak's technique feels awkward. But there's no denying its effectiveness; the best powerlifters bench three to four times their body weight. I'd settle for one and a quarter. But first I have to establish a baseline. (For the perfect bench press form, click here to watch trainer David Jack show you the way.)

Rychlak gradually adds weight to the bar to determine my 1-rep max, the heaviest weight I can lift only once. My starting point is 185 pounds. That's a good 300 pounds less than anyone else at Southside.

THE ROUTINE
Powerlifting workouts typically follow three guidelines: Lift heavy (you should barely be able to complete the last rep of each set), rest a lot (sometimes up to 15 minutes between sets), and forget variety. Here at Southside, one day a week is devoted to bench-pressing, another to squatting, and two more to back and shoulder exercises. "To become strong, you need to hit each lift only once a week," says Rychlak. "Most regular gymgoers overdo it."

Powerlifters have also developed freakish ways to push their bodies. Three weeks into my program, for example, Rychlak drapes long chains over the bar. The effect is dramatic. As I lower the bar, the chains pile up on the ground, lightening the load. But as soon as I begin pressing it back up, the chains lift off the ground and the load increases. "That makes you better at pushing through 'sticking points' so you don't stall out," says Rychlak.

Three weeks later, he anchors resistance bands between the floor and the bar, making the lift about as stable as a mountain of jello. The benefit is twofold: I strengthen my stabilizing muscles, and I learn to enlis t them even when the bands aren't there. "Switching things up every 3 weeks keeps your muscles adapting so they never plateau," says Rychlak.

There is a method to his madness, and it produces results: After just 6 weeks, I crack 200 pounds. "You're doing PowerPalooza," he says. And that's that. I hadn't considered competing when I signed up, but you don't argue with a man who can bench five times your body weight. "You'll go for your personal best in front of hundreds of other powerlifters trying to do the same," he says excitedly, as if that'll sell me on the idea. "And you'll need a singlet." (For 619 ways to take your workout to the next level, check out The Men's Health Big Book of Exercises.)

THE MAIN EVENT
"Elbows in!"

"You got it!"

The yells of encouragement come fast and furious, almost ove rpowering the Megadeth in the background. But the bar doesn't budge.

A weight like 225 pounds doesn't shake in your hands. It just sits there, unyielding. The only place it wants to go is down. I tell myself I won't let it. I press it another inch. But the weight and I eventually reach a stalemate. It won't let me push it up; I won't let it fall down.

"The lift is no good," the announcer proclaims. Rychlak looks at me sympathetically. "You would have been able to do 220. Come to my gym next week and you'll do 225." You don't argue with Rychlak.

That very next week, I hit my mark.

Want to try it? The Big Bench Workout is available exclusively on Men's Health Personal Trainer. There you'll find the complete four-week plan, and have access to our custo mizable nutrition program--which will help you create the best diet for your goals, lifestyle, and preferences. Click here to try Men's Health Personal Trainer free for 30 days!

 

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Circuit Maximus

Circuit Maximus

Do each exercise for 30 seconds, and then move to the next one. When you complete all six, rest until your breathing returns to normal. Do a total of 4 sets. If your gym lacks strongman hardware, you can approximate the workout using a circuit of the exercises we chose for their similarity to Joe Dowdell's moves.


1. Prowler Push
Load the Prowler with a weight that's challenging, and maintain a steady pace for 15 yards. Turn and repeat.

Manual Treadmill Sprint
Set the treadmill incline at 7 to 10 degrees and the speed to zero so that you're powering it manually. Place your hands against the front handles and run hard for 30 seconds.

2. Rope Pull
Attach a weighted sled to a 50-foot length of 2-inch-thick rope. Unfurl the rope and assume an athletic stance. Then pull the sled toward you, hand over hand, as quickly as possible.

Rowing
Adjust the resistance on a rowing machine to an extremely challenging level--that is, one that kicks your ass in 30 seconds.

3. Sandbag Carry
Lift a heavy sandbag (mine weighed 85 pounds) and hold it against your chest with both arms. Walk for 30 seconds.

Suitcase Carry
Grab a very he avy dumbbell, hold it at your side, and walk for 15 seconds. Switch hands and repeat.

4. Slosh Pipe Front Squat
Hold a slosh pipe at shoulder height, resting it against your clavicles. Push your hips back and squat until your thighs are parallel to the floor.

Overhead Offset Squat
Hold a kettle-bell overhead with one hand. Do squats for 15 seconds. Switch hands and repeat for another 15 seconds.

5. Medicine Ball Rotation Pass
Hold the ball at waist height and stand side-to-side with a partner who's 5 yards away. Rotate, pass the ball, and catch his return pass. Turn to your other side and pass it back.

Medicine Ball Wall Throw
Stand perpendicular to a wall 5 yards away. Rotate, throw the ball against it, catch, switch sides, and repeat.

6. Rope Wave
Grab the end of a rope in each hand and kneel. Make waves by lifting an d lowering your arms as fast as you can.

Spiderman pushup
As you lower your body, swing your right leg forward and touch your knee to your right elbow. Reverse the move as you push back up. On your next rep, switch sides: left knee to left elbow.

 

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The Sexy Summer of Grace Potter

The Sexy Summer of Grace Potter

Guys, you probably would agree: Hot women are hot, cool women are cool, but when you find a hot woman who's cool, she's one of the more memorable women you ever meet. So meet Grace Potter.
   
She's the lead singer of Grace Potter and the Nocturnals. They've been around long enough to record seven albums (5 studio, 2 live) and tour pretty much nonstop. You may have heard of them, you may even be a fan, but they haven't yet hit that magical tipping point that propels them into ubiquity. That may change this summer. They're opening in football stadiums nationwide for the Kenny Chesney-Tim McGraw tour (two MH guys, by the way) and have a brand-new album out this week called The Lion, The Beast, The Beat.
   
As part of this interview, I was invited to the taping of the band's VH1 Storytellers show (airing on VH1 at 11 pm ET on June 15), which is an interesting experience. The band is on its A-game, obviously, and y ou even get to hear some songs twice since they're allowed to do different takes. Meanwhile, this lead singer, a knockout blonde who is a mad combination of Tina Turner, Stevie Nicks, and Janis Joplin (with a dose of Grace Slick for kicks), weaves these hilarious and heartfelt stories about how the band got to where they are. Somehow VH1 whittled 3 hours down to one, but if you've never experienced this band, this show would be the perfect primer.

As you'll read, I met Grace once before, and with the debut of the band's new album and tour, I thought this would be a good time to reconnect via phone. The verdict still stands: This is one cool woman.

Men's Health: Where might you be?

Grace Potter: You got me in Orlando, Florida. I'm sitting in my hotel room looking out the window at the Tower of Terror right now. I can literally see the windows opening and I can imagine what the screams sound like. I'm not at the park. We're playing a private party today at the Waldorf, so we have a pretty amazing view of the park, which is something I love, love, love.

MH: I want to start this interview off right, so you need to know that we met once. Back in 2008, you signed my chest.

GP: [bursts out laughing] Oh my God, are you kidding me? That's fucking awesome! Where were we?

MH: Penn's Peak. You were opening for the Black Crowes, July of 2008.

GP: Oh my God! I do remember that! That's great. I was at the merch table.

MH: Exactly.

GP: I remember that because Breaking Benjamin was there and a couple of guys from Breaking Benjamin live in th at area. So I very, very well remember that Penn's Peak show. Wow.

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MH: I'd had a couple beers, but I have friends that help me generate strange ideas. The thinking was that a woman would ask Steven Tyler or Robert Plant to sign her boobs. So a guy should ask a female lead singer for a boob signing.

GP: [laughs] We're helpless. We can't say no. We have to do it. I feel that way about the chest-signing scenario.

MH: Well, hey, I was at the VH1 Storytellers taping and you talked about a lot of things, but one thing in particular really jumped out for obvious reasons: Sex. Your band puts out a lot of sexual vibes--lyrically in the music, and just via stage presence. Not saying a conce rt is a sexual experience, but it's definitely there. It's not imaginary.

GP: Absolutely, and it's something I want to approach head-on. I wanted to clear the air early on in that show. There was this line in the sand for a lot of our fans when we put out the self-titled album, Grace Potter and the Nocturnals, and we visually amped up [the sexuality]. Some fans defended it and some were really upset about it. And I really want that discussion to continue because I think it's fascinating that with a woman, that's something that everyone notices. But if Mick Jagger, Steven Tyler, Robert Plant, or Rod Stewart decide to amp up their look for the night, it's not like they'll get an inbox full of complaints.

I wanted to clear that air because regardless of how you choose to move onstage, regardless of lyrically what you choose to sing, the importance of sexuality can't be understated. Music and sex are one thing; they go together. One is not there w ithout the other, because most songs I write are about love and relationships and that FIRE. And what happens when that fire goes out. So you need both, you need great music, and you need, in my case, sexuality. And being comfortable in my body, being comfortable with the rest of the guys in the band, being sexually and physically aware of each other. That's a huge part of who we are. Even on the bus, out of the public eye, we're still like that. [chuckles] I'm grabbing everyone's asses and that's just how it is.

Unleash your power where it matters the most--in bed-with The Men's Health Big Book of Sex.


Some background: One of the songs in question was the lead cut from that self-titled album, "Paris (Oo La La)," a flat-out rocker th at has Grace wailing the lyrics, "You got me down on the floor / What you got me down here for? / If I was a man I'd make my move / If I was a blade I'd shave you smooth." At the VH1 taping, she referred to the lyrics as "silly," but they undeniably (along with the rest of the album) struck a deep chord with her listeners.
   
Onstage, Grace is a lot of things--sexy, brash, overt--but in the end the best word is playful. She has a hell of a lot of fun, and so does the band.

MH: Do you think the static you got came from fans who had seen their band evolve into something they weren't accustomed to?

GP: Totally. And that happens in every band. In our case, we come from a state like Vermont where people are unbelievably supportive and you never want to betray that. So a band's responsibility is to respect that fanbase and acknowledge that you wouldn't be where you are without those people who we re believers at the very beginning. So that sense of betrayal was misperceived because the music didn't change that much. The lyrics and subjects may have been altered but that's what I love about that self-titled album. It was brassy, it was humorous, it was soulful, it was helpless, it was powerful.
   
But onstage, it's not serious. There might be a few people there who might like to think that I mean it. You give me the right amount of money and I'm going to go home with you. Pretty sure there's at least one person like that in the crowd every night [laughs]. But there's a tongue in cheek quality to the brazen sexuality. You heard some of my comments at the VH1 taping. The blowjob comment.

See how after five decades, Raquel Welch is still getting it done in this exclusive Men's Health interview.

MH: I was just going to br ing that up, so to speak. You won't see that on the broadcast.

Set the scene: A VH1 studio space, rapt crowd, lots of cameras. Grace and the band are rolling through some key songs while Grace tells the backstory between tunes. At one point, while sitting at the piano, Grace is drinking tea and getting her voice to transition from speaking to singing. There was some coughing. A lot of throat-clearing. More tea. Until she finally mutters into the microphone, "No more blowjobs before a show." The crowd loses it. The show doesn't resume for about 10 minutes. A classic moment.

GP: [laughs] You know what they did? VH1 made a fake promo reel for the show with that line and sent it to the head of my record company. So he gets this promo for the show that's me saying, "That's what I get for giving blowjobs before the show," or whatever it was, and the n the announcer's voice, "Watch Grace Potter and the Nocturnals on VH1 Storytellers!"

MH: That's hilarious. That line brought down the house.

GP: That kind of sums me up.

MH: With this new record, you've said you reached a point where you had to stop recording because it wasn't feeling right. You basically shut it down and headed out into the world to find what was missing. That takes some guts when you have people depending on you.

GP: Yeah, I looked at it as a major failure. A big letdown I was putting the band through. Everyone had planned their lives and entire winter out according to a record that I just wasn't ready to make. It was a combination of things but it all pivoted around the music. Creatively, I wasn't fully satisfied with the sound. I thought it sounded like a lot of other music I was hearing. If you listen to too much pop music, it permeates and gets int o you. Something happens sonically that takes you in a direction you didn't mean to go.

MH: Sort of like listening to everything and everyone else instead of yourself?

GP: Yeah. And that can happen to anyone doing anything. Trends suck you in, anywhere in the world, patterns you don't even see. It's so easy. Look at Wall Street, look at any sports team in the world, there are trends. Look at exercising. Nothing but patterns and trends and that's what I started to see. Like a flock of birds all flying in one direction.


I work in bunches of two or three years. If you listen to music from a decade ago, it definitely sounds like it came from another time. So I wanted to make something that felt timeless. The songs we had were great, some sounded like hits, but I don't think they were timeless. They felt like songs I should be pitching to someone else, a pop singer or someone who doesn't have an 8-year history with a band.
   
So I stopped it. I took a month and disappeared into the wilderness, and it was really rewarding for me. But definitely scary. Definitely weird. But the results were great, so I'm glad I did it.

Unleash your power where it matters the most--in bed--with The Men's Health Big Book of Sex.


MH: There's a variety of sounds in this record and the way I've been describing it is the perfect summer driving album.

GP: [laughs] This is definitely a roadtrip record. We made it across the country. We recorded in Vermont, Los Angeles, Santa Clarita, Nashville. I did vocals in hotel rooms. And we ended up with this completely different thing than we thought it would be. We thought it would be a follow-up to the last record. We expected a certain type of fireworks and got a totally different type. And I'm glad we did.

MH: At the VH1 taping, before singing "The Divide," you mentioned a little psychedelic episode on a road trip.

GP: [giggles] Yeah.

MH: Just making sure you were being literal. Or were you talking about a mindset?

GP: No, I took a lotta mushrooms. [laughs] Yeah. Basically. Looking back, I do try to be a positive example for people and I sometimes wond er if I shouldn't tell that part of the story. But it happened. It was a big part of that song, especially the line in the song "the road turns to fire," and like I said, what I saw in front of me on the landscape was true fiery Evel Knievel kind of shit. That's why I pulled over. [laughs]

MH: I had a similar experience a long time ago and it kicked something open in my brain. A creative game-changer for me. But seriously, all chemicals aside, people forget that they have a lot of locked-up creative potential.

GP: Your mind is what you allow it to be. Some people need a key to unlock this unbelievable piece of themselves. With my childhood and growing up in a very free place where my parents were artists and always encouraging me to explore, you wouldn't think I was locked up in my own mind, but I was.

Sometimes all it takes is a little jolt, just jog your memory to get you back to childhood. That's why I love Disneyworld. I love going back there and remembering what it felt like to smell churros for the first time. Sometimes you just need those little triggers. It's not like I'm dropping sheets of acid every day [laughs]. But these excursions do happen and they tend to be more meaningful than recreational.

MH: It's as if, creatively, you've been playing within a set of rules that you didn't even know you were putting on yourself. Then something comes along and reminds you that essentially, "Oh, man, I've been asleep this whole time."

GP: That's a really good point and most people don't get to that point. They just ramble on. They never stop in their tracks and rethink what things can be. That's kind of what happened when I worked with Kenny [Chesney].

More background: Kenny Chesney and Grace Potter did a duet c alled "You and Tequila" for Chesney's 2010 album, Hemingway's Whiskey. The song became a runaway hit.

We came together at a time when I was closed off to those kinds of collaborations. And I don't think he thought that the record we made would feel as good as it did, that there would be a chemistry. Or that the song would resonate with so many people. It was a reset button for both of us in a lot of ways. Also about how responsive fans could be to a complete genre-bend.

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MH: On the stadium tour, do you come out to do the song with him during his set?

GP: Yeah. And it's really cool because he's doing something he hasn't done in years, which is coming out in the middle of the stage, just me and Kenny and our guitars, no band. The response has been killer. "You and Tequila" is now one of those songs that people wait for in the set.

MH: This is the perfect time of year for guys to assemble their summer playlist. So far we've got your new record, "You and Tequila", and I'll add Dr. John's new album, Locked Down, which I picked up on your recommendation, by the way. It's funky as hell.

Some more background: While recording The Lion, The Beast, The Beat, Grace and the Nocturnals hooked up with Dan Auerbach of the Black Keys in his Nashville studio. Upon arrival, Grace saw an old '80s-style Casio keyboard and immediately started messing with it. Auerbach joined her, programming some beats. He basically said, "Don't stop," and literally carried the keyboard with Grace still playing it into the booth and plugged it in to record. The band joined the jam and within 45 minutes they'd written the first single from the album, "Never Go Back." Which all leads to the Dr. John connection. Auerbach produced that album...

GP: Oh, [Dr. John's album] is so epic. Dan got these super-funky cats to play on this album and you think they're all from New Orleans, but they're from places like Belgium and Germany. When I first went to Dan's studio they were setting up for the Dr. John sessions. When we came back a few weeks later, they had just finished. It's surreal that we sort of bookended that recording. It's timeless. That album just seems like it's always been. I love that record.

MH: What would you add to a great summer playlist?

GP: The Delta Spirit has a song called "California" that's really amazing. Edward Sharpe and the Magnetic Zeroes' new single sounds great. There are so many good songs. I'm listening to a band you might appreciate, Os Mutantes, a Brazilian band from the late Sixties, early Seventies, completely weird psych-su rf Brazilian traditional music. That's fun sunshine psychedelic music. Nicki Bluhm and the Gramblers, she's really good. Dr. Dog is good summer music. They're all terrific.

MH: That's plenty. Thanks for this, Grace. It was a lot of fun--and good luck on the tour.

GP: Thanks. I hope we can meet again. I'll sign your chest again.

MH: Deal!

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Highlights of the 2012 Edition of Best Life Magazine

Highlights of the 2012 Edition of Best Life Magazine

On the Cover: Hugh Jackman on the Art of
Living Well

Five life-changing moments that helped Hugh Jackman become a better husband, father, and actor--plus, at 43, one of the fittest superheroes on the planet
By John Mather


How Obama Cheated Himself

High fees seem to have wreaked havoc on the President's college savings accounts. Here's how to avoid his mistakes
By Jack Otter


The New Fatherhood 

Technology has made becoming a father easier than ever--no mother required. All a man needs to have a baby is the will...and the wallet
By Jennifer Wolff Perrine


Dr. Oz's Near-Death Experience

The moment that taught the famed surgeon his storied work ethic
By Dr. Mehmet Oz, M.D.


EXCLUSIVE! New Fiction from John Grisham 

Tranquility: Some men find peace by searching for meaning. Others find it by abandoning the quest.


PLUS:

  • Newark Mayor Cory Booker on why democracy isn't a spectator sport.
  • MSNBC host Joe Scarborough talks soccer and how it changed his relationship with his family.
  • Weight Watchers CEO David Kirchhoff shares the six foods that helped him conquer cravings.
  • And ABC News 20/20 anchor Chris Cuomo reveals how he got into the greatest shape of his life at 40+.

 

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8 Great Scenes from War Movies

8 Great Scenes from War Movies

I grew up watching war films. Some of my earliest memories are of my father, who served two tours in Vietnam, taking me to the base theater on Subic Bay Naval Air Station in the Philippines to see movies like "The Great Escape," "The Dirty Dozen," and "Patton." I was no more than eight or nine years old when I saw "Patton," but that one indelible scene of George C. Scott delivering his larger-than-life speech in front of the American flag stirred me to the point where it was one of the things that influenced me to become an actor.

Since then I've watched more war films than I can name, I've acted in war films, and now I'm lucky enough to be hosting the Military Channel's "An Officer and a Movie" airing a war film every Saturday night. So I hope I know what I'm talking about when, in honor of Veterans Day, I list here my most emotionally inspirational and thought provoking scenes in war films--for better and for worse. (Don't miss Men at War author Bob Drury 's reader-driven list of the Best War Movie Ever.)

We'll start off with "Saving Private Ryan," a brilliant film all the way through, one of my favorites of all time. But the simplicity of the moment where the Tom Hanks character is dying and turns to Matt Damon's "Private Ryan" and says, "Earn this," makes the hair on the back of my neck stand on end every time I see it. In those two words there was such emotional resonance and weight. It was the culmination of the ultimate sacrifice for the mission of saving Private Ryan.

For me that scene spoke to the honor, the duty, the bravery of all of our military personnel who, unlike in World War II, now volunteer to put themselves in harm's way for us. And the responsibility that we as civilians, who benefit from their ultimate sacrifice, have to earn. The power of that scene is a testament to Hanks' immense talent and ability to live that role. It transcends entertainment and it becomes a life experience for movie viewers. Yet no matter how great the actor, it all starts with the veracity of the writing. Good, simple writing. We wouldn't have believed that scene if Hanks had made a speech instead of uttering those two words.

Which is not to say that every emotionally harrowing scene has to be Hemingway-esque in its brusqueness. I think Oliver Stone just nailed it with Tom Berenger's bunker speech about death in "Platoon." I was very young when I saw "Platoon," and I still think that is one of the finest monologues ever committed to film. Berenger was brilliant, and he should have won the Oscar. Here was the platoon, smoking dope, drinking beer, and relaxing between missions, with Charlie Sheen's newbie character still feeling his way around the group. And now comes Berenger with that battle-scarred body and face plopping do wn in the middle of them carrying a bottle of Jack and about to tell them some hard truths about combat.

In the space of that monologue Berenger retails to Sheen's character the deep and true cost of war. "You think you know about death? Let me tell you about death." Yes, it is cynical. Yes, it is jaded. But it is also just so sobering. So many war films stress the positive, almost Pollyanna-ish aspects of being a warrior. But Stone had lived the Vietnam War as a grunt. And that monologue is a distillation of the weariness and the horrible truth of combat. That's something that a lot of us will never, ever understand, and Berenger's dispassionate delivery of that speech gave me chills then, and continues to do so today.

I suppose that's a good segue into talking about playing "the bad guy"--like Berenger's character in Platoon--and still connecting emotionally with the audience. I am thinking specifically of the Col. Jessup character in "A Few Good Men< /strong>." I played that character on stage, and while I might not agree with Col. Jessup's politics and twisted sense of honor and duty, I happen to agree with some of things in that amazing, "You can't handle the truth" courtroom speech. "We live in a world with walls, and there are men with guns who stand on top of those walls."

To be able to play that role, you have to adopt that persona, which is what makes Jack Nicholson's scene so powerful in the film. And that's true of any role you play, but particularly in war films, which tend to illustrate the big questions in our lives. Morality. Character. Integrity. Courage. Or, in some cases, the opposite. Or even a mix of both. So, if like Berenger and Nicholson, you are playing a "bad guy," you still have to embrace the world view of the character with open eyes, an open heart, and an open mind. You cannot judge that character. If you hold Col. Jessup at arm's length the audience won't believe you. They'll know you a re acting. That's exactly what Nicholson did in that speech. He embraced Col. Jessup. Which is what makes the scene so moving. Of course, it helps that a screenwriter like Aaron Sorkin can capture those emotions in dialogue.

On the other hand, one of the beauties of film is that sometimes no dialogue is needed to convey wracking emotion. Which brings me to an amazing, wordless scene--the final charge in the Civil War movie, "Glory." Those soldiers, those black men, standing amid the sand dunes preparing to storm the confederate fort, and you know that it is not going to end well. Having fallen in love with those characters, having respected them, having been inspired by them through the course of the film, and now seeing that they know that they will not live but they have the courage to charge anyway, it just took my breath away. Their absolute bravery--reflected as they walk past the other white Union soldiers who know they are looking at dead men -- is one of the most inspirational sequences in a war film than I can recall. It affected me deeply. I also think this sacrifice for the greater cause reflects a very American point of view. The sense that, from th e birth of this nation, people have sacrificed for the greater good . . . it's why that scene stays with me.

What the director and actors manage to accomplish in that wordless moment in "Glory" makes that moment resonate all the more, which leads me to one last scene that is just breathtaking--DeNiro's "This is this" speech to John Cazale in "The Deer Hunter." That scene evokes the simplicity of an absolute truth whether you understand it or not, as Cazale's character Stanley obviously does not. Stanley merely forgot his boots, and wants to borrow a pair. But DeNiro is not talking about boots. He is using that bullet in his hand as a metaphor for a soldier's life and death.

When he holds up that bullet and gives that menacing speech--"Stanley, see this. This is this. This ain't something else. This is this. From now on, you're on your own."--he is saying that no one who has never been to war will ever understand what that means. Stanley doesn't get this, but it is so powerful that we in the audience automatically understand it. This is a bullet. This can take your life. It comes down to one shot. This is this. I find it one of the most powerful pieces of dialogue in the history of film.

All that said, before I finish up I'd like to briefly take this in another direction and look at . . . well, let's call it the flip side of what I've been talking about. For me, there are a few moments in war films that were just a solid punch in the gut in a negative kind of way. It's not that these scenes were not well done. Actually, they were incredibly well done. But . . .

Let me go back to "Platoon," for instance. That My Lai-like sequence in the village where the American soldiers rape the teenage girl Kevin Dillon's character bashes in the head of the young mentally-handicapped Vietnamese boy. It just tore me up. I suppose Oliver Stone felt some responsibility to show the absolute horror and denigration of the human spirit that war can create. But that did not make that scene any easier to watch.

Along those lines (and if you'll indulge me), a scene that still affects me greatly comes in the film "Courage Under Fire," when my character Monfriez turns to his commanding officer and says of Meg Ryan's character, "She's dead." But Monfriez and Matt Damon's Ilario know that she was alive when they left her. In that moment--once again, two words -- you see Monfriez's desperation, his absolute commitment to the lie, to selling his soul to save his own ass. I look at that scene and say, "I don't recognize that guy." But what really completes the power of that moment is the shock, the fear, and the guilt Matt Damon's face expresses without him saying a word.

You get the idea. Sometimes you don't have to like a scene to appreciate its impact. Another perfect example comes from the little-known World War II movie "Hell In The Pacific." There a re only two actors in the entire film--Lee Marvin and Toshiro Mifune play an American soldier and a Japanese soldier stranded on a deserted island. They spend a good portion of the movie trying to kill each other until, toward the end of the film, they reach this understanding where they've grown to respect each other as warriors and as men of honor and duty. And just as viewers come to identify with these two former enemies, just as you've fallen in love with these characters and are expecting a feel-good ending, the damn island get's shelled and they're both blown up. That scene was so powerful that I couldn't wrap my head around it for years.  

Now let me come full circle, back to my childhood on the Subic Bay Naval Air Station and to a film I mentioned up top, "The Dirty Dozen." I think I was even younger when I saw that film then I was when I saw "Patton," and there were two scenes in that movie that showed me how emotionally potent film can be. One was Jim Brown dying. I mean, how the heck do you kill Jim Brown? I remember being in absolute tears that they could deign to kill a hero like that in a movie.

And the other scene was when Telly Savales kills the German woman in the castle. I guess I hadn't really seen a lot of adult-themed movies, and I remember thinking, "Oh my God, how can they show that?" It was one of my first experiences with a movie psychopath. Suddenly, one of the heroes was not heroic. And that was a first in American war films. At least for me. But it was a dynamic, memorable scene, one that I'll never forget.

Plus, Telly Savales made a great psychopath.  

On November 16th Lou Diamond Phillips will receive the 2012 Humanitarian of the Year Award from The Millennium Momentum Foundation for his work with American veterans.  

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