????????????????????? Photo courtesy of Flickr.com, by [sidewalk flying].

Donna Baker-Olson of Escape to Travel shares her thoughts on 10 things you can do to feel safe while traveling:

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1. Know the rules.

As an international traveler, you should be aware of the rules for bringing items back from your trip.
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2. Be informed.

always check travel warnings for the area where you will be traveling.
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3. Lock up.

When leaving your room make sure your door is securely closed and locked.
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4. Get travel insurance.

Any number of things can turn your perfect vacation into a disaster such as illness, accident, natural disasters, lost luggage, delayed flights or canceled flights.? The best way to protect you against these and other major problems is to have good travel insurance.
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5. Know your rights.

Airline passengers do have rights. Learn what they are here.
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6. Trust your instincts.

The best precaution you can take is to trust your instincts. Only choose accommodation you feel comfortable with and stay away from ground floor rooms or ones with easy access from the outside (i.e. a balcony). Ask to see a room before you take it-is it clean and safe enough?
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7. Be prepared.

To help safeguard yourself, consider taking a self-defense course, let someone at home know your itinerary, and register with the closest overseas U.S. embassy if you’re going somewhere unusual or offbeat. Also, act confident (even when you’re lost) and pay attention to social customs (do women go out alone after dark?).
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8. Consider your load.

Most importantly, don’t carry so much baggage that it could compromise your safety and prevent you from keeping one hand free. If you’re feeling weighed down by all your baggage and travel books, mail something home.
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9. Buy a doorstop.

Protect yourself, never travel without a simple rubber door-stop. It can stop intruders in their tracks. It’s inexpensive, light to pack, and gives you the peace of mind to sleep well. The main door to your room usually has a pretty good lock and peephole and sometimes a bar chain. But if there is an adjoining room, that door usually has a fairly flimsy lock. The doorstop is especially useful in those situations.
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10. Keep your valuables close.

Carry your passport, plane ticket, traveler’s checks and cash in a concealed money belt worn around the waist.

We want to know…what keeps you feeling safe while travelling?

Eating the right kind of food is what can give you a strong immune system and help you prevent sickness and all kinds of skin blemishes including acne.

Here are some of the foods that can help you overcome the acne on your face or throughout your body.

Protein

Eating excess meat is harmful to your health. Eating too much meat, more than 2-4 ounces per day, has been found to contribute to narrowing of the arteries.

If you do physical labor and are involved in a lot of movement in your work, then you should eat more than 2-4 ounces of protein per day. Just make sure that the meat has a minimum of additives and preservatives.

Remember, meat is high in saturated fat, which blocks the activity of EPA and DHA, which produce prostaglandin and control the activity of your hormones.

Meat and bread is a big contributor to creating constipation. Meat is difficult to digest and many times it will get into the colon partial digested. This condition benefits the bad bacteria and allows them to dominate the colon and create constipation.

Because meat and bread have little fiber, they move slowly in the colon, which leads to constipation and eventually to some type of colon inflammation.

Bad bacteria, decaying meat and other undigested food contribute to the build up of toxic matter in the colon. This is the type of condition you should try to avoid, if you have acne. You need fecal matter in the colon to move regularly and out the rectum, otherwise, toxic matter will build up and end up in your blood stream

Here are the grains you should be eating:

* Brown rice ? contain many amino acids that help rebuild skin tissue

* Whole grains ? contain folic acid, magnesium, and vitamin E, B vitamins, minerals, and fiber

* Oats ? use them in the morning with honey or raisins. Oats have an anti-inflammatory effect on the skin and help to keep you regular.

Seeds and nuts

* Almonds – Almonds contain protein, the B vitamins, calcium, iron, potassium, magnesium, and phosphorus. Use them as a snack. These small nuts help to build muscles and tissue.

* Flax seeds ? These seeds are known for containing plenty of omega 3 oil, an essential oil for life. They also contain fiber when used ground up and put into smoothies. Omega 3 is also an anti-inflammatory oil, which is good for acne.

* Pecans ? This is one of the good nuts to eat. It contains Vitamin A, B?s, C, calcium, iron, phosphorus, and potassium. Use them as a snack.

* Pine nuts ? these nuts also one of the best to eat. They contain vitamin A, C, B?s, protein and iron.

* Sesame seeds ? They are high in calcium, phosphorus, and potassium. They are helpful in relieving various skin diseases such as acne by reducing the swelling.

Source article: Acne Program Step 9 Protein

Eating the right kind of food is what can give you a strong immune system and help you prevent sickness and all kinds of skin blemishes including acne.

Here are some of the foods that can help you overcome the acne on your face or throughout your body.

Protein

Eating excess meat is harmful to your health. Eating too much meat, more than 2-4 ounces per day, has been found to contribute to narrowing of the arteries.

If you do physical labor and are involved in a lot of movement in your work, then you should eat more than 2-4 ounces of protein per day. Just make sure that the meat has a minimum of additives and preservatives.

Remember, meat is high in saturated fat, which blocks the activity of EPA and DHA, which produce prostaglandin and control the activity of your hormones.

Meat and bread is a big contributor to creating constipation. Meat is difficult to digest and many times it will get into the colon partial digested. This condition benefits the bad bacteria and allows them to dominate the colon and create constipation.

Because meat and bread have little fiber, they move slowly in the colon, which leads to constipation and eventually to some type of colon inflammation.

Bad bacteria, decaying meat and other undigested food contribute to the build up of toxic matter in the colon. This is the type of condition you should try to avoid, if you have acne. You need fecal matter in the colon to move regularly and out the rectum, otherwise, toxic matter will build up and end up in your blood stream

Here are the grains you should be eating:

• Brown rice – contain many amino acids that help rebuild skin tissue
• Whole grains – contain folic acid, magnesium, and vitamin E, B vitamins, minerals, and fiber
• Oats – use them in the morning with honey or raisins. Oats have an anti-inflammatory effect on the skin and help to keep you regular.

Seeds and nuts

• Almonds – Almonds contain protein, the B vitamins, calcium, iron, potassium, magnesium, and phosphorus. Use them as a snack. These small nuts help to build muscles and tissue.
• Flax seeds – These seeds are known for containing plenty of omega 3 oil, an essential oil for life. They also contain fiber when used ground up and put into smoothies. Omega 3 is also an anti-inflammatory oil, which is good for acne.
• Pecans – This is one of the good nuts to eat. It contains Vitamin A, B’s, C, calcium, iron, phosphorus, and potassium. Use them as a snack.
• Pine nuts – these nuts also one of the best to eat. They contain vitamin A, C, B’s, protein and iron.
• Sesame seeds – They are high in calcium, phosphorus, and potassium. They are helpful in relieving various skin diseases such as acne by reducing the swelling.
• Sunflower seeds – These seeds should be used as a snack. They are high in protein, calcium and vitamin A. They provide nutrients for building the whole body and are good for dry skin.

Read the rest of this article: Acne Program Step 9 – Protein

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• Apples – eat 3 – 4 apples a day while working to clearing your acne. Apples are good for skin health. Eat at least 2 a day. Eat organic apples because you can eat the skins and most pectin is in the skin, which helps with constipation. Apples contain ascorbic acid, bioflavonoids, fiber, pectin, quercetin, minerals, and vitamins
• Apricots – eat as many as you like. Apricots are a high source of minerals, fiber, and beta-carotene and will help control acne. (A precursor to vitamin A) They help to relieve or prevent constipation.
• Bananas – eat only one banana a day. Bananas have the phytochemcial fructoOligosaccharides, which feeds the good bacterial in your colon. By feeding the good bacteria, you prevent the bad bacteria from overtaking the colon and producing toxic acids that get to the skin and create acne.
• Blackberries – help cleanse the blood and are good for constipation. They help a weak kidney and are good for creating good skin on your face.
• Blueberries are a good blood cleanser. They are also good for constipation and various skin disorders – eczema, acne, psoraisis
• Cantaloupes – are high in vitamin A, C, and have many other minerals. This makes them good for any type of skin problems
• Cherries – are good blood cleansers and help the liver and kidney. They promote regular bowel movements.
• Figs – are high in fiber and help to reduce constipation.
• Grapefruits – helps to dissolve and eliminate poisons from drugs thus improving the liver function
• Grapes – help cleanse the body, build blood, and build the body. It is good for constipation, skin, and liver disorders.
• Mango – is good for kidney inflammation. It contains a lot of minerals, which helps to neutralize acid waste.
• Strawberries – have been shown to have strong anti-acne activity. They are high in pectin content, which helps to keep your bowels moving.
• Pineapples – contains many vitamins and minerals. It contains Papain, which helps to digest protein. They are useful in of excess mucus, digestive problems, intestinal worms, and constipation.

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Read the rest of this article: Acne Program Step 7 – Fruits

Breast Enhancement Exercise: Steps 1

Lie down on a mat. Hold one three-pound dumb bell in each on hand and extended your arms out at shoulder level. Raise both arms straight up together above your body, keeping your elbow measure bent, so that the weights meet over your chest. Return the weighs out to your sides at shoulder height. Repeat the agitate 13 to 15 times.

Breast Enhancement Exercise: Steps 2

Lie down on a mat. Extend your arms and hold the weights up in the air over your coffer. Bend your elbows and lower the weights toward your chest, with your elbows out to the sides at shoulder level. Extend your arms straightened out back up over your chest. Repeat the exercise 13 to 15 times.

Breast Enhancement Exercise: Steps 3

Take a weight in each will, extend your arms out to each side and do 15 small, backward circles about a foot in diameter. Widen the circles slenderize and do another 15, then repeat these two steps going forward.

Breast Enhancement Exercise: Steps 4 :

Using three-to five-pound weights, lie on your back, with knees crooked. With your arms outstretched to each side, slowly bring your arms together, hold for one second and then slowly lower your arms again. Drudgery your way up to three sets of 10 – 12 reps every other day.

Breast Enhancement Exercise: Steps 5 :

Using two three to five-pound weights, sit on the edge of a throne with your back straight and arms at your sides. Slowly raise your arms to the side to shoulder level. Hold this position for a figure on of four, and then slowly return to starting position. Work your way up to three sets of five to seven reps every other day.

Breast Enhancement Exercise: Steps 6 :

These are done by standing about two feet from a go bankrupt, facing it. Place your hands at chest level flat against the wall. Now, lean slowly toward the wall using your arm and thorax ‘ muscles to control your motion until you have your nose against the wall.

Push back to your original position. Repeat this motion 15 times. To distend the effects of this exercise, when you reach the point of lean that stresses the chest muscles most (you’ll feel it), pause and cling for a count of 10 or 15, then finish the motion.

Breast Enhancement Exercise: Steps 7:

Lie face down on the floor and elate scrape together up, as if doing conventional push-ups, but keep your forearms and elbows on the floor. Hold for thirty seconds. Repeat five times. Inverted Go away Ups: Stand with your legs two to three feet from a wall and your palms on the wall. Slowly lower your chest to the wall by bending your elbows and then slowly forward your body back to starting position. Repeat 10-12 times.

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If the doctors were right about food and the colon, then they would easily be able to help you clear your acne with their drugs. Drugs can give you temporary relief, it they work at all, but as you use them they can also give you some unpleasant side effects.

In her book, Food And Healing, 1986, Annemarie Colbin, points out,

"In a systems view of the body, input of all kinds relates to output of all kinds. Food, therefore, would have a definite relationship to matter pushed out through the skin. I am continually amazed that dermatologists persist in viewing the skin as merely a protective envelope for the body, ascribing its eruptions to ‘viruses’ and imprecise malfunctions and supporting the myth that ‘diet has nothing to do with acne.’

In my experience, diet has everything to do with acne. Not only did I fix my own bad skin through correct eating but I have seen among my students a number of severe cases – the large purplish kind of acne on cheeks and chins – completely cured within three months by a change of diet."

Foods to Stop Eating

If you smoke, drink alcohol or drink coffee, then this program will not work too well for you. When you have these addictions, your body’s minerals and vitamins will be out of balance and it will be difficult for you to achieve any state of good health.

So, here are they foods that you need to stop eating. You don’t need to stop eating these foods instantly. Not many people can do this. You need to do this gradually. I know it will be hard to stop eating some of these foods that you have enjoyed, over the years, but you have to ask yourself the question,

"Which do I want to be ?Acne free or a junk food addict?"

Read the rest of this article – Acne Program Step 5 Foods to Stop Eating

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Need some handy Arabic travel phrases? Try our Arabic Language guide podcast or iPhone app.

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