A new garage door can modernize the exterior of your home and improve your home safety as well. Some retailers offer complete garage door installation services. However, sometimes, you will be required to repair the garage door in case of breakdown. Doing it yourself may save some extra cash. If you have in-depth skills, you can install your new garage door in a matter of days.
To successfully install the garage door safely and effectively, ensure all the necessary tools are available. Once this is done, follow all guidance and installation tips provided by the manufacturers.
You will need to have several mandatory tools and equipment as you prepare to install the garage door. Once you have all the necessary tools, it’s time to dive into the real task. Here are few steps to follow for a successful garage door installation.
Ease the Tension of Your Garage Door
The first step during garage door repair Sugar Land TX is to remove the springs. During this step, you need to exercise extreme caution to avoid unprecedented injuries. You don’t want that heavyweight to end up on your toes. Therefore, make it a habit to release the torsion spring’s tension before commencing your garage door repair.
To successfully remove the springs, you need to use the adjustable locking pliers to clamp the spring shaft and wedge the pliers against the door’s wall. When you do that, you will notice holes in the spring cone. The holes are used to loosen and tighten the spring. Use the string rod to loosen the screw that holds the winding cone.
Disconnect the Garage Door
At this point, you have released the tension of the garage door. What follows is to disconnect the door from the opener. It would be best if you also were vigilant when disconnecting your door. After all, your safety is paramount during any DIY activity.
How do you disconnect your door safely? Pull that red-colored handle. It is an emergency release handle. You will notice you’re moving in a vertical position to allow you lower and raise your garage door with ease. Start at the top and remove the hinges. After that, loosen the boots to separate the track and the panels.
Assemble the Sectional Door Panels
At step three, the real installation begins. You can now replace a few things here and there to reinforce the panels against blowing in the center, make holes, and use the screw to secure the bar to the panels. Attaché the hinges on each panel and attach axial support to the top and bottom panels. After that, you will now start to replace each new panel with the previous one and repeat the process to the end.
Install the Hinges and the Tracks
At this point, you are halfway through with your garage door installation. Attach the top hinge to the panel and place the axle into the hinges. Next, install the track and ensure wheels lie perfectly in the track. Lastly, secure the door cable to the hook on the panel axle support, then attach the bottom bracket to the wall.
After that, put together every single material that supports the spring. Attach them to the track, then use the door ceiling support, place the curved section of the track on the vertical piece pre-crafted. After doing that, you then attach the other side of the ceiling bracket. Line your horizontal and vertical tracks up, and then bold them together.
Finish Up Everything
You are almost done. The next step would be to connect the spring anchors to the springs. Attach the spring locking cone, bolt the two springs tightly to the header bracket.
Slide the torsion rod into the holes located in the side header brackets, and fix the pulleys to each end of this rod to install it.
Attach the cable from beneath to the pulley wheel to turn the wheel. Doing this will help you pull any taut over the pulley. Slide the wheel to the header bracket to tighten all parts. After that, you then fix a pair of locking pliers to the rod outside the bracket.
Lastly, follow your manufacturer’s manual on carrying out garage door repair Sugar Land TX to help determine how many turns are required to tighten the spring properly. Once the spring is tightened correctly, replace all bolts to lock the spring in place before removing the torsion rod’s pliers.
The Ultimate Online Casino Bonus Guide for US and UK players
When you first enter the extraordinary world of online gambling, you will be faced with an inevitable question that will present itself the moment you walk through the virtual casino doors: what is an online casino bonus?
As you are greeted by the plethora of alluring promotional offers, it’s crucial that you understand what you are dealing with before you start on your bonus-infused online gambling adventure.
So, how exactly does a casino bonus work? What types of bonuses are available in the online gambling industry? Are there any terms and conditions I should be aware of and when should I claim a bonus on my account? All of these questions will be answered in our ultimate online casino bonus guide for US and UK players.
However, if you are simply looking for a top recommendation straight off the bat, All Star Slots Casino is mainly for US and UK players and impresses with a wealth of features and bonus offers that is sure to satisfy even the most avid gambler.
What is a Casino Bonus and How Does it Work?
The online gambling landscape would be unimaginable without promotions and bonuses spread across big, colorful banners to excite UK and US players from. It’s a wonderful incentive for the time and money you invest in the site and is a great way to reward you for your loyalty once you become a regular player. The online gambling market continues to expand as more and more gambling sites are flooding into the market.
In fact, the industry is so competitive that casinos need to create new and exciting ways to attract players to their sites and the best way to achieve this is through online casino bonuses. So, what is a bonus, anyway? To put it simply, a casino bonus is essentially an incentive that is offered by the casino to attract players to the site. Casino bonuses can be used to entice new players to register or to keep existing players from leaving by boosting their bankrolls with additional funds. The bonus funds that are added to your account can be done in one of several innovative ways which bring us to the next question: what types of casino bonuses are available to players in the UK and US?
Types of Online Casino Bonuses for UK and US Players
You will discover that there is a casino bonus for each and every player in the online gaming industry. You can look forward to bonuses that don’t require a deposit, welcome packages on your initial deposit, payment specific promotions, and the freedom to claim these offers on either your desktop or mobile device. In fact, claiming promotional offers while away from home is only one of the advantages of gambling on your mobile device. With that in mind, let’s take a look at the types of casino bonuses you’ll come across in the UK and the US along with a brief description of each.
No Deposit Bonus: This is exactly as the name implies, a bonus that you will receive without making a deposit. No deposit bonuses are primarily offered to newcomers for simply registering a new account and come in a variety of flavours, including a free cash offer, free spins, or free play. It’s perfect for online players that want to test the waters before committing with a real money deposit.
Welcome/Sign-Up Bonus: This is undoubtedly the most popular offer in the industry and it usually doubles, triples, or even quadruples your initial deposit made at the casino. It’s the casino’s way to welcome you to the site and to thank you for choosing them over everyone else. You will even come across welcome packages that contain a welcome bonus and a number of free spins on a popular slot to further entice you to make a deposit.
Reload Bonus: Once you’ve claimed a no deposit bonus and welcome package, you will be deemed an existing player, opening up the doors to ongoing promotions. One of the most popular promotions for existing players is the reload bonus. It’s basically a deposit bonus with a smaller match percentage when compared to the welcome bonus. For instance, where a welcome bonus might offer 100% up to $100, a reload bonus will offer a 25% match up to $50.
Cashback Bonus: This offer is designed to give you a percentage back on your losses for either the week or month. For instance, if you lose $100 during the week, the casino would usually credit a 20% or 30% cashback bonus based on your losses, giving you a second opportunity to enjoy your favorite games without making an additional deposit on your account.
High Roller/VIP Bonus: These types of bonuses are specifically designed for high rollers and VIP players that are planning to deposit well-over the usual deposit amount. These offers are usually not displayed within the promotions section. Therefore, you will need to contact support and find out what high roller packages are available, depending on your deposit size.
Loyalty Bonus: Most gambling sites will come equipped with a loyalty program where you can earn loyalty points for every wager you make at the casino. Once you’ve accumulated enough loyalty points, you can redeem them to unlock additional bonuses or free spins on your account.
Refer-A-Friend Bonus: There is nothing better than enjoying your favorite casino games with friends. This is why gambling sites created this innovative promotion that will allow you to earn an additional bonus for simply referring your friends to the site. Most referral bonuses will require that your friend register a new account and make a minimum deposit before you’ll be rewarded with a Refer-A-Friend bonus.
Complimentary Bonus: This type of bonus will usually be based on your financial history with the casino. If you have a bad run, or you feel like making a deposit on the day, you are welcome to contact support and request a complimentary bonus. Should your financial history prove that you’ve been a loyal and consistent player, you will receive a complimentary bonus as a thank you for your patronage.
Birthday Bonus: This is credited to your account once a year to celebrate your birthday and the size of the birthday bonus will be based on your financial history, much like a complimentary bonus.
All promotional offers will be restricted in one way or another to ensure players don’t bankrupt the casino. The restrictions will always be presented in the terms and conditions and it’s here where most players get in trouble as they simply don’t take the time to read through the fine print. Most online casino bonuses will have similar terms and conditions, including:
Wagering Requirements: This will tell you how many times the bonus needs to be wagered before it’s allocated to your cash balance, ready for a cashout. For instance, a typical welcome bonus needs to be wagered 40 times before it’s cleared.
Game Contributions: Every casino game will contribute a different percentage towards your wagering requirements. For instance, slots will usually count 100% towards wagering, while video poker and blackjack might only contribute 5%.
Expiry Date: All bonuses will have an expiry date, indicating how long the bonus will be available on your account before it expires. No deposit offers last between 7 and 14 days, while welcome bonuses usually last up to 30 days.
Cashout Limit: This restriction is usually found in no deposit offers and indicates the maximum amount you’ll be allowed to withdraw from a no deposit bonus. Most gambling sites in the US and the UK will go as high as $200 as a withdrawal cap.
When to Avoid Casino Bonuses
Now that you have a better understanding of what a casino bonus is, how it works, and the types of bonuses you can claim, it’s time to look at when to avoid a bonus. When a bonus sounds too good to be true, it usually is. Casinos might impress you with the biggest bonus offer in the world that you can claim with the smallest deposit. However, when you look at the terms and conditions, you’ll quickly understand why it’s not worth your time or money.
Most gambling sites will trick you into claiming a bonus and will then make it impossible to accumulate any winnings due to unreasonable wagering requirements. Some might only use slots to contribute to your playthrough requirements, while others might increase the wagering requirements to make it impossible to actually clear the bonus.
You will also find gambling sites that shorten the expiry date, making it harder to clear the bonus in the given time frame, while others will limit your withdrawal limit, forcing you to play your winnings instead of cashing out what you earned. Apart from the terms and conditions, you should also avoid claiming bonuses when the casino isn’t licensed and regulated by a reputable regulatory body.
With the ultimate online casino bonus guide, you will have all the tools at your disposal to confidently claim a bonus without having to worry about falling prey to rogue casinos or claiming an offer that comes equipped with arbitrary terms and conditions. You should also have a good understanding of the types of bonuses in the online gaming industry and whether it’s suited for your own unique playing style. Claiming casino bonuses is a fantastic way to keep yourself entertained and is one of the self-care tips during COVID that you can use to escape reality while giving yourself the opportunity to win some cash in the process.
The Harley-Davidson Museum is celebrating October with more than just its one-of-a-kind collection of motorcycles and memorabilia, as Milwaukee’s own musicians and artists will be on-campus to provide extra entertainment.
Artists are also invited to participate in “Drawing in the H-D Museum” as part of Gallery Night and Day. Philip Salamone will take participants through the creative process in the event which will take place Oct. 16.
New all-electric LiveWire motorcycles will be available for demo rides Oct. 17 and 18. In promotion of the new Apple TV+ series “Long Way Up,” everyone who rides one of the motorcycles will receive a limited-edition LiveWire poster.
While guests are welcomed back to the museum, the first priority is safety. To see how the Harley-Davidson Museum is protecting guests, you can click right here.
They also have a few must-see exhibits available for only a little while longer.
Taming the Road in Style shows Harley-Davidson from the beginning. At a time in which motorcycles were nothing more than chunks of dirt, stone and other debris, designers struggled to build a comfortable bike. Many improvements to suspension, seats and frames later, Harley-Davidsons looked nothing like they did at their inception. Taming the Road in Style traces the history of Harley-Davidson motorcycles all the way until the most modern models. This exhibit closes Nov. 8.
“Tex’s Motorcycle” is a painting by Stevan Dohanos, who frequently contributed to the “Saturday Evening Post.” On the streets of Georgetown, Conn. was “Tex” Keller’s personalized motorcycle. He used nickel spots to decorate his saddle bag and put fur on his saddle. While prints of the painting are available all over the country, the original can only be seen at the Harley-Davidson Museum.
“Building a Milwaukee Icon: Harley-Davidson’s Juneau Avenue Factory” is a collection of architectural drawings, including plans for the original facility on Juneau Avenue. Pencil drawings and archival photos show how Harley-Davidson grew from producing 1,000 motorcycles in 1909 to 27,000 in 1920. The Milwaukee factory continued to expand and is still the home of Harley-Davidson 100 years later.
“Building a Milwaukee Icon” shows Harley-Davidson in the middle of the period during which Milwaukee was known as the “Machine Shop to the World.” The Harley-Davidson Museum social channels will be providing behind-the-scenes looks at this exhibit.
They also offer tours. Engines 101 is a class taking visitors inside the engine. How does a powertrain work, and what’s so special about the 4-stroke engine? It’s all available to learn in a classroom setting. Ticket are available right here.
The H-D Museum Campus Walking Tour is the best way to absorb Harley-Davidson history and culture in the great outdoors. You can download a PDF of the campus map by clicking right here.
To learn more about the museum and to purchase tickets, you can click right here.
Shopping for new perfume can be somewhat overwhelming, especially when you have to think of all the elements to consider. This can be anything from the type of perfume to the scent profiles.
However, before you consider all the add-ons, it is important to know the different types of perfumes that are available on the market. Thus, below we have outlined an in-depth guide to different perfume types for a proper introduction to the world of perfumes.
Types Of Perfumes
Typically, there are five types of perfumes on the market. These include Parfum, Eau de parfum, Eau de toilette, Eau de cologne, and Eau de Fraiche. The main difference between these perfume types is their fragrance oil concentration; which ultimately, affects other behaviors and characteristics of the perfume.
Parfum is the purest form of perfume available on the market. Otherwise known as Extrait de parfum or pure perfume, Parfum boasts the highest fragrance oil concentration. Typically, Parfum contains between 15% to 25% fragrance oil concentrations. However, sometimes, you may find premium perfumes with fragrance oil concentrations of up to 40%.
Due to this high fragrance oil concentration, Parfum tends to be the most expensive perfume type on the market. This is caused by the high cost of obtaining the fragrance oil. For example, you need up to 10,000 roses to make a single 5ml bottle of essential rose oil. Thus, the fragrance oil extraction phase can be quite costly.
It gets even more expensive for perfume makers that make their perfume using rare and premium ingredients. Additionally, because of this high fragrance oil concentration, Parfum tends to last the longest amongst all the perfume types. When you apply Parfum, it can last on your skin anywhere between 6 and 24 hours.
Because it has a higher fragrance oil concentration, this means that it has the lowest alcohol concentrations. So for people with sensitive skin such as dry skin, Parfum is an excellent option, if you can of course afford it.
Eau De Parfum
Eau de parfum, also known as EDP, has the second-highest fragrance oil concentration after Parfum and has a higher alcohol concentration than Parfum. Similar to Parfum, it is a better option for sensitive skin as well, because its alcohol content is still relatively low.
Generally, Eau de Parfum contains anywhere between 15% and 20% fragrance oil concentration. It is generally less expensive than parfum, nevertheless, somewhat expensive. When applied on your skin, depending on the scent profile and ingredients, Eau de parfum will last you between 4 and 6 hours.
Amongst perfume types, it is one of the most commonly sought after as it is suitable and somewhat reasonably priced for everyday wear. Its longevity means that you can go a whole day and refresh it just once or not needing to refresh it at all.
Eau De Toilette
Eau De Toilette, also known as EDT, has the third highest fragrance oil concentration. EDTs have a fragrance oil concentration of between 5% and 15% and similar to EDPs, there are amongst the most popular perfume types. However, EDTs exist with false presumptions amongst most consumers – probably perpetuated by salespersons – that they are not as good as EDPs. Don’t fall for his trick!
EDPs are not at all better than EDTs – well, except in situations where you are comparing a high end EDP with a low end EDT. Eau de Toilettes are a variation of EDPs with less fragrance oil concentrations. Thus, their difference is that they are less strong (scent wise) than EDPS. However, their quality is the same.
Eau de Toilettes are designed for individuals that are looking for the same scent but an option that is more subtle rather than strong and pungent. Typically, many perfume experts consider Eau de toilette a daywear fragrance and Eau de parfum as a nightwear fragrance.
Similarly, Eau de toilette will last you anywhere between 4 and 6 hours. So the next time you are perfume shopping, compare these two perfume types only based on the strength of their scents rather than longevity or quality – EDPs are not necessarily better than EDTs!
Eau De Cologne
Eau De Cologne, also known as EDC, is formulated with one of the lowest fragrance oil concentrations amongst other perfume types. Eau de Cologne has a fragrance oil concentration of between 2% to 8% and the highest alcohol concentration. The lower fragrance oil concentration makes EDCs quite cheaper.
Many EDCs come in bigger bottles as you may require you to apply more compared to when you apply Parfum or Eau de parfum. Typically, many EDCs are formulated for men as lighter fragrance variations for stronger perfume scents. Additionally, EDCs are used as colognes or aftershaves. Their recipes normally consist of herb and citrus notes as well.
Eau De Fraiche
Eau De Fraiche, also known as Fragrance water, is somewhat similar to Eau De Cologne as it lasts within an hour or two of application. Eau de Fraiche boasts the lowest fragrance oil concentration of between 1% and 5%. A good example of Eau de Fraiche is fragrance or body mist.
Eau de Fraiche has the lowest fragrance oil concentration, however; it doesn’t have the highest alcohol concentration. Instead, most of the remainder of Eau de Fraiche is water; which accounts for the name fragrance water.
Whilst there are different perfume types, the key principle to stick with when choosing a perfume to invest in is that a higher fragrance oil concentration equals higher perfume cost. However, a higher fragrance oil concentration also equates to stronger perfume scent and sometimes, longevity. It is also a good idea to know the ideal purpose for your perfume.
For example, Eau de parfum is ideal for nightwear whilst Eau de toilette is ideal for nightwear. Eau de cologne is mostly formulated as a cologne or aftershave. Fragrance water on the other end is ideal for refreshing whether you are at the gym or the beach. After equipping yourself with the right information about perfume types, your next step would be to learn about the perfect scent profiles.
Learning about wine for beginners don’t need a degree in rocket science. Otherwise, it would be so dull, lol! Life would sack big time! So, all you need is a good tongue and maybe a nose…just kidding. There are plenty of self-proclaimed wine professionals and enthusiasts who create wine tasting terms and descriptions to credit or discredit one particular grape, that a layman like us finds it hard to understand. For first-time wine tasters, don’t worry about complicated wine tasting vocabulary. The good thing is that you can simplify the whole process by having fun with an open mind while tasting wine. To expand your wine-tasting knowledge, all you need is a little effort and focus.
Now let’s put on your wine tasting gear (if there is such a thing) and dive into the world of wine tasting to find out what makes a good wine, using these simple wine tasting tips for beginners.
Now for the juicy part of wine tasting, let’s talk about the three different types of wines available for tasting.
To simplify things, let’s talk about wine color as an essential wine guide to achieve excellent wine-tasting results. Generally, there are three distinctive colors; red, white, and rose. Reds are what make my day if you ask me. But that’s just me. Here’s an elaborate on each type :
Red wines – these are made from dingy colored grapes. They have bolder, pleasant tastes than the white or rose wines. You can serve this wine at your room temperature with either starchy foods, cured meat, or even your usual meatballs.
White wines – these are made with green grapes, which gives them a yellowish color. They are served chilled due to their soft, lighter, and fruitier flavor. You can enjoy them with your favorite seafood, fruit, desserts, and also salads.
Roses – when you blend the red and the green grapes, this is what you will get. You try this type of wine with anything either chilled or at room temperature.
Now, talking about varietals.
Varietals are the actual kind of grape that is used to make the wine. Each varietal has a unique flavor and smell which changes annually. Some of the well-known wine varietals for each wine color include:
Reds: Pinot Noir, Cabernet, Bordeaux, Merlot, Zinfandel, and Syrah.
Whites: Chardonnay, Riesling, Pinot Grigio, Moscato, and Sauvignon Blanc.
Rose: There is no particular varietal to speak of as most of the rose wines are blends.
To adequately sample how great a wine is, you need to incorporate all your five senses. Yes, that’s true!
Take a Good Look:
Just like food, your eyes have to initiate the wine tasting process. Just like a beautiful woman too….lol The color of wine speaks volumes about the quality of the wine, especially in red wine tasting guide. Holding out a glass of wine and tilting it a bit of a white surface, allows you to get the depth of color. At this point, you will notice the depth of color by swirling the wine glass gently and observing it closely. If the beverage moves around like water, it means that the wine is lighter and fresh with less alcohol content. A syrupy wine shows that it is more full-bodied and is potentially has higher alcohol content. Whites, indeed, can vary in color, which can give you an idea of the quality of the grape.
The older the wine, the darker will be the color. It’s due to its natural aromas that tend to separate slightly over time. Newer wines, on the other hand, are more uniform in color. The last thing you need to observe in your wine is bubbles. Bubbles are quite evident in Champagne or sparkling wine. It is fascinating to see them floating on top of your wine glass as you enjoy its excellent aroma. Unwanted bubbles mean that the wine has gone bad and needs to be tossed.
Swirl the Wine:
Wine swirling allows you to establish its texture. To follow this, carefully swirl your wine in the glass by holding the base on a smooth surface. Slowly move your glass in close circles on the table, as you gradually increase the speed for the wine to slide up along the inner surface of the glass. Continue for a few more swirls. It isn’t mandatory to swirl wine on top of a table. You can also hold the stem and circularly move the wine glass. Essentially, the benefit of wine swirling is to allow air to mix the wine to get its aroma, also displaying your love for the wine.
Smell the Wine:
As I said, you need a nose to suck all the aroma out of your wine…lol. Before the tasting, there’s the smelling part. If you master the art of wine smell, it will make it easier for you to establish the kind of wine before tasting it. You can gather lots of information from the smell, and it’s quite pertinent. If you get the smell of rotten egg or boiled cabbage, it means that reduction was used to make the wine. Alternatively, if you get the smell of toffee or honey, it means that oxidation is undertaken in the process of winemaking.
Wine smells can be broken down into three categories, which are:
Type of Grape: Now that you all know about different grapes, judging the type of grape used to make the wine would be quite easy. You may feel herbal, fruity, or even floral aromas.
Baseline Flavours: These are the secondary kinds of flavors used to make a particular wine. You can smell of yogurt, bread, cheese rind, or sour cream.
Over Time-lapse: These aromas culminate over time and can vary from mushroom, tobacco, leather, vanilla, or cloves smells. You may get confused at first, but this won’t deny you the pleasure of tasting wine.
Tasting the wine:
To taste the wine, take a small sip first and hold it in your mouth for a few seconds. You can even slosh it around like mouthwash for the wine to reach the entire mouth. It may sound grouse, but no, it’s not! If it gives the right results, it’s worth it. Another technique that requires a bit of practice is drawing a small amount of air into the mouth and over the wine. Follow this without dribbling. It allows the aroma up into the nasal passages in the back of the throat for you to smell the wine again.
Your nose is a perfect tool to give you accurate clues about the wine. The taste should complement the smell and not contradict it. You should ask yourself whether the smell advertised correctly what the mouth consumed. You will find out that the nose is more accurate than your taste buds once you’ve tasted the wine.
Your Wine can be either sweet or sour like aspirin, mostly it depends. For a higher alcohol content or riper wine, the texture will be stronger towards the red color. Usually, In red wine, the presence of tannins also affects the composition of the wine.
The freshness of wine comes from its acidity. To enhance the sharpness of the wine, odorless acids are infused at the winery. You will know your wine is acidic if your mouth waters.
To conclude the wine tasting process, you can either swallow or spit the wine out. What you need to observe is how long the taste stays in your mouth. For a bottle of great wine, the flavor will remain in your mouth for long.
Reaching your conclusion
After going through all the swirling, smelling, and tasting of wine, you would have probably concluded the type of wine you like or what doesn’t make your day. Think about the overall impression of the wine aftertaste. There are various questions you will need to ask and answer yourself according to the experience you had throughout the wine tasting process. Was the taste strong or quickly fade later on? Did the smell marry the flavor in your palate? Were you be able to distinguish between the various components like fruit, acidity, alcohol, and tannins.
To relish a heavenly wine taste, all the components need to complement each other and find harmony from your nose to your palate. All that matters is you had that feeling of eternal bliss while tasting wine for the first time. At the end of your tasting, you can always write down funny wine tasting notes to describe your sensations, subjective comments, or perceptions.
Depression: A Guide to Recovery – Psychiatrist’s Ground-Breaking, Empowering Book Demystifies Depression
Dr Sarmila Sinha’s ‘Depression: A Guide to Recovery’ is an uplifting and actionable guide to the symptoms, causes, treatment and management of depression – possibly the world’s most common yet misunderstood condition. Crammed with relatable case studies, Dr. Sinha ensures anyone with a mood disorder is pulled out of the dark and into a place of power, hope and the understanding that their depression far from defines them.
United Kingdom – A staggering 15% of the world’s adult population will experience some form of depression in their lifetime yet, considering its epidemic prevalence, depression and associated mood disorders retain a dangerous stigma and disappointing lack of common knowledge. Dr Sarmila Sinha has spent her career specializing in the treatment of mental illness in the general adult population and, in her new book, hands depression sufferers a vital lifeline. ‘Depression: A Guide to Recovery’ does exactly as it says on the cover, without judgment, with dignity and in a way anyone can action.
Depression: A Guide to Recovery is a comprehensive step by step guide to recognising depression, a common mental health condition. This book uses case examples to provide in-depth information on how to recognise the warning signs of depression, what the possible causes are, how to seek help and the different treatment options. In the modern day society, where people lead busy lives, we have a tendency to neglect our mental and emotional well-being. Within the pages of this book, you will find incredible advice on everything from coping with stress, to the early signs of depression. Using her years of experience, Dr Sarmila Sinha has created a ground-breaking and thoughtful guide, that will provide essential advice to anyone suffering from mental health issues. If you are struggling with low mood, stress or relationship difficulties, Depression: A Guide to Recovery is the ultimate resource to improve your wellbeing, and start living a happier life.
“My goal was to create a resource that gets right to the point, and reaches out to people in despair, in a way that’s comfortable and comforting,” explains the author. “From how they’re feeling inside, to available treatments and even how they can discuss the issues with their family to maximize love and support – it’s all in this book.”
Continuing, “All of the information is based on hard evidence, and I illustrate as much as is practical with case studies and real-world examples. It’s also of course a vital guide for carers who are unsure of how to best provide care for someone living with a mental health condition, and ensure they themselves remain aware of their wellbeing.”
About the Author: Dr Sarmila Sinha, MBBS, MRCPsych, MSc is a Consultant Psychiatrist practising in the UK. She specialises in the treatment of mental illness in the general adult population. She has been a Health and Well-Being Ambassador for doctors at a London NHS Trust. Her special interests include stress among professionals and stigma in mental health.
Acne is the most common skin condition in the United States, affecting up to 50 million Americans annually. However, despite its prevalence, accurate information about acne can be scarce.
Many teenagers and young adults believe that they have to let acne run its course instead of treating it, while others turn to do-it-yourself treatments–like applying diaper cream or toothpaste to pimples– without much success. Yet left untreated, say dermatologists from the American Academy of Dermatology, acne often results in significant physical and psychological problems, such as scarring, poor self-esteem, depression, and anxiety.
“As a dermatologist who treats patients with acne every day, I’ve seen firsthand the effects that acne can have on a person’s life, both physically and emotionally..If you find yourself in a bad mood or skipping outings with friends or family members because of acne, see a board-certified dermatologist for treatment,” says board-certified dermatologist Dee Anna Glaser, MD, FAAD, a professor and interim chair of dermatology at Saint Louis University School of Medicine in St. Louis.
Today, says Dr. Glaser, there are many effective treatments for acne, including medications that are applied to the skin, antibiotics and in-office procedures. Some treatments that are applied to the skin, such as products containing benzoyl peroxide, salicylic acid or adapalene, are available over-the-counter.
However, whether a person is using an over-the-counter treatment or prescription medication, Dr. Glaser says it’s important to be patient regarding results. For example, it usually takes four to eight weeks to see improvement after using a topical medication– a treatment that is applied to the skin–and once acne clears, she says, it’s important to continue the treatment to prevent new breakouts.
It’s also important, says Dr. Glaser, to follow your dermatologist’s directions while using acne medication. Particularly for topical medications, the wrong application and skin care routine can lead to dry, irritated skin.
To get the greatest benefit from topical acne medications, Dr. Glaser recommends the following tips:
Use a gentle face wash. A common misconception is that people need to use a strong face wash while also using topical acne medication. However, using a face wash that is too harsh while also using acne medication can dry out and irritate your skin. Instead, look for a mild, gentle face wash that says “oil-free” or “noncomedogenic” on the label, as these won’t clog your pores. Gently as the affected areas twice a day and after sweating.
Use a pea-sized amount of medication. Using too much medication can irritate your skin, and using too little can hinder results. To make sure you’re using the right amount, put a pea-sized amount on your index finger and dot the medication on your forehead, cheeks and chin. Once dotted, rub it around to cover your whole face.
Ease into the medication. Since it can take time for your skin to adjust to new medication, start by applying the product every other day instead of daily. If you don’t experience any negative side effects after a few weeks, like increased burning or redness, you can start applying the medicine every day.
If irritation occurs, apply moisturizer before applying acne medication. Studies have shown that applying moisturizer before applying topical medication helps prevent the medication’s negative side effects–like peeling and redness–without changing its effectiveness. Make sure your moisturizer says “oil free” or “ocomedogenic”
Protect your skin from the sun. Many acne medications cause increased sensitivity to sunlight, which can increase your chance of sunburn. Before going outdoors, apply a broad-spectrum, water-resistant sunscreen with an SPF of at least 30 to all exposed skin, including your scalp, ears, neck, and lips. Remember to reapply every two hours or immediately after sweating. You can also protect your skin by seeking shade and wearing protective clothing, including a wide-brimmed hat and sunglasses with UV protection.
“Acne is a complex skin condition that can have many causes, including skin care products, fluctuating hormones, family history and stress,” says Dr. Glaser. “Further, not everyone’s acne can be treated the same way. If you have acne and over-the-counter medications aren’t bringing relief, make an appointment to see a board-certified dermatologist.”
In recognition of National Healthy Skin Month, the AAD is reminding the public about how to find trustworthy sources of information on skin disease, including acne, skin cancer, eczema, and psoriasis. A board-certified dermatologist has the education, training, and experience to provide the best possible medical, surgical, and cosmetic treatment to patients. After earning a bachelor’s degree and medical degree, board-certified dermatologists must complete four additional years of education, including a one year internship and three yeas of dermatology residency. Before seeking dermatologic care, the AAD recommends that everyone make sure their dermatologist is board-certified by the American Board of Dermatology, the American Osteopathic Association, or the Royal College of Physicians and Surgeons of Canada.
To find a board-certified dermatologist in your area click here.
The tips above are demonstrated in a video here that is posted to the AAD website and YouTube channel. This video is part of the AAD’s “Video of the Month” series, which offers tips people can use to properly care for their skin, hair, and nails. A new video in the series posts to the AAD website and YouTube channel each month.
About the AAD
Headquartered in Rosement, Ill, the American Academy of Dermatology, founded in 1938, is the largest, most influential, and most representative of all dermatologic associations. With a membership of more than 19,000 physicians worldwide, the AAD is committed to: advancing the diagnosis and medical, surgical and cosmetic treatment of the skin, hair, and nails; advocating high standards in clinical standards in clinical practice, education, and research in dermatology; and supporting and enhancing patient care for a lifetime of healthier skin, hair, and nails . For more information, contact the AAD at 888-462-DERM (3376) or aad.org. Follow the ADD on Facebook, Twitter, Instagram, or YouTube
You May Encounter(and Solutions for Overcoming Them)
When prediabetes threatens your healthy future, it’s up to you to reset your lifestyle.
But unforeseen obstacles could derail your progress. Here, I explain the HURDLE method and offer solutions for four obstacles you might face along your journey to better health.
Jill Weisenberger, author of Prediabetes: A Complete Guide
If you have prediabetes or have been told that you’re at high risk for developing type 2 diabetes, you probably know that now is the best time to take action to improve your health. And hopefully you are already working on developing some habits and setting goals to get your health under control. But new habits are tenuous and can be easily broken. It’s normal to worry that an obstacle could derail your progress and send you back into your old unhealthy (and potentially dangerous) routine.
Obstacles are always lurking anytime you’re trying to adopt healthier habits. To be successful with your lifestyle reset, you will need to anticipate obstacles and have a plan to overcome them.
To do this, I advise brainstorming as many solutions as possible, including thinking of out-of-the-box solutions.
Eventually, looking for impediments to your success will become second nature. But when starting out, I recommend using the HURDLE method to overcome obstacles.
The HURDLE method is defined here:
H: How is your upcoming schedule different? Think about your day and look at your calendar for appointments and activities. Is there something unusual or at an unusual time?
U: Understand how these events, appointments, or obligations could derail you from your healthy lifestyle goals. Will something prevent you from eating a meal, getting to exercise class on time, or getting to bed at the usual hour? Will someone else be in charge of your meals or your schedule?
R: Record your options. Brainstorm and write down every possible solution, even the silly ones.
D: Decide on a solution. Pick one or more realistic options from your list of possible solutions.
L: List the steps. Record everything that you must do to make this solution work. Include if you need to buy things, wake up early, change your schedule, ask for help, etc.
E: Exercise your choice and Evaluate it. Carry out your selected option. Make notes about how it went, what you learned, and what you will do differently next time.
Often, the best solutions to problems are the ones you figure out on your own. At the same time, there are some common obstacles most of us run into, and it can be helpful to have some time-tested solutions for how to tackle these obstacles. Here are some common roadblocks and solutions for overcoming each.
OBSTACLE: You’re Too Busy for Breakfast
Eating a healthy breakfast can kick-start your good eating choices for the day and give you the energy for physical activity. But between getting the kids ready for school, taking the dog for a morning walk, trying to get out the door, running your morning errands, and getting to work, you may struggle to find time to eat a nutritious meal. Here are a couple of suggestions:
Find a few grab-and-go options. Some options include:
Whole-wheat tortilla with reduced-fat cheese heated in the microwave
Whole-wheat waffle with peanut butter
Greek yogurt and fruit smoothie
Overnight oats with strawberries and blueberries
Cook oatmeal or egg-and-vegetable muffins on the weekend. Grab a single serving each morning.
Take a week’s worth of breakfast food to the office on Monday. Prepare and eat your breakfast at work. A few good choices are cottage cheese with fruit and muesli, yogurt with fruit and dry cereal, and an English muffin with almond butter and banana.
Ask a family member to prepare your breakfast. Maybe someone in your household has a little extra time in the mornings or they’re already making themselves breakfast.
OBSTACLE: There’s Too Much Tempting Food at Work
You’re working to take control of what you eat but find yourself backsliding at the office. It’s a common problem. Many people stay stressed-out or frantically busy at work, and they cope by reaching for unhealthy treats. Maybe you’ve had a rough day and your manager just bought a whole box of doughnuts to share with the team. Or perhaps it’s your officemate’s birthday and everyone brought in delicious treats to share (with very few healthy options). How can you resist?
Create a rule with exceptions. An important purpose of establishing “food rules” is to free you from an internal argument of should I or shouldn’t I. But occasionally allowing for an exception to the rule helps you stay on track. These exceptions need to be created in advance and not on the fly. Making exceptions in the moment is the same as breaking your rules.
My own simple rule is that I do not eat office junk food unless it is so unusual that I’ll miss a unique experience. I had another rule for eight years in a different office that I dipped into the candy jar only on Wednesdays. I always had Wednesday to look forward to, and I never argued with myself on the other days.
Limit temptation to one area. Ask your officemates to keep tempting foods in only one spot. Try to avoid that one spot.
Ask coworkers if they also want to eliminate certain types of food from work. You might be pleasantly surprised. After all, you aren’t the only one who cares about what you eat.
Pack your coffee in a thermal container. By bringing your coffee with you, you can avoid the junk food in the office kitchen when you need a coffee refill.
OBSTACLE: You’re at a Party Full of Unhealthy Foods and Drinks
You don’t want to blow all of your progress at a party. Success starts with intention, so avoid the temptation to simply wing it. Do some planning and strategizing in advance. Also, resist the temptation to avoid parties altogether just because you fear that you will lapse from your health goals. Here are a few tips for staying on track.
Determine your trade-offs. Will you skip appetizers and starchy sides to enjoy a piece of birthday cake, or do you prefer a cocktail and an appetizer? It helps to make these decisions before heading out the door.
Be cautious with alcohol. Alcohol has a way of leading people to greater food temptations. Start with a low-calorie, non-alcoholic drink and have a second non-alcoholic beverage after you drink a cocktail or glass of wine.
Take the edge off your hunger before going to the party. There is usually no reason to pre-eat, which often results in eating too much overall. But if you feel uncomfortably hungry when you’re teased with an abundance of party food, you will likely find it hard to hold control.
It’s okay to enter a party with a normal appetite. But if you need a small snack first, choose something healthful and filling like an apple, an orange, or a glass of vegetable juice. At the party, take your first bites of lower-calorie foods like fresh fruits and veggies or steamed shrimp.
Be active. If dancing or playing games is part of the party, join in.
Bring a healthful dish to share. If you know you’ll be tempted by a table full of cakes, cookies, and glazed meatballs, opt to bring a healthier dish that you can share with the group, like a veggie tray with hummus or fruit skewers.
Distract yourself. Keep yourself occupied with conversation and other non-food activities.
Avoid the buffet. When you’ve had enough to eat, position yourself far from the food.
Remind yourself of your new habits. Remember that just because you’ve always indulged in party food, it doesn’t mean that you can’t change that.
OBSTACLE: Vacation Disrupts Your Healthy Routines
Vacation doesn’t mean that you should give yourself a free pass. Avoid the mentality that you deserve unhealthful eating because you’re on vacation. Really, no one deserves unhealthful eating. Everyone deserves to eat healthfully, and everyone deserves just a bit of not-so-nutritious food tossed into the mix for a little extra fun.
Pack food for the trip. If you are traveling by car, use a cooler and fill it with fruit, veggies, yogurt, low-fat cheese and cottage cheese, vegetable juice, hard-boiled eggs, and a turkey or tuna sandwich. Whether you have a cooler or not, you can still carry nuts, dried fruit, some fresh fruits and vegetables, peanut butter, whole-grain crackers, and granola bars or fiber-rich cereal bars.
Be prepared for plane travel. If you are traveling by plane, pack a small amount of perishable food in a plastic bag. Keep it cold with ice in a separate plastic bag. Airport security will probably want you to get rid of the ice before you go through screening. Once you’re through security, stop by a food vendor and kindly ask to refill your plastic bag with more ice.
Stock up on healthy choices. Once you’re at your destination, stock up on additional wholesome options. If you don’t have access to a refrigerator, keep a small amount of perishable food fresh with ice and an ice bucket. Or pack a collapsible vinyl cooler in your luggage for use while away.
Snack only on fruit.
Apples and bananas are great choices to carry in your purse or backpack. Or you can find fresh fruit at any grocery store and even at many convenience stores, gas stations, or coffee shops while you’re on the road.
Search for healthy dining options.
Ask locals for restaurant ideas and search menus online before going out to eat.
Walk whenever possible. Opt for a walking tour instead of a bus tour.
Stay hydrated. Carry a refillable water bottle and be sure to sip from it frequently.
Find a local gym. You may be able to get in a gym workout even while on vacation. Call around to gyms in the area where you’ll be staying and ask if they have any weekly membership offers. Or stay in a hotel that has a gym.
Decide in advance what amount of treats is reasonable for you.
Is it a glass of wine a day? A couple of desserts over the week? Create your rules and exceptions, so you have a working blueprint to follow.
By using some of these tips when you find yourself facing one of these common obstacles, you can help guard yourself against a full-blown relapse and protect your health.
If you do have some setbacks along the way, shake them off. We all have them from time to time. Note them for what they are—little lapses that won’t have a big impact if they are few and far between. Recognize all the little changes you’ve made that add up to something bigger—better health and wellness. So pat yourself on the back and soldier on.
Get Wild This Green Season with Natural Habitat Adventures
From taking in lush, tropical landscapes to viewing new animal births during the Great Migration, discover where the grass grows greener around the globe.
Rainy season brings out a special bounty of nature encounters from flourishing flora to new fauna. Ecotourism leader Natural Habitat Adventures proves it’s easy to be green with trips to see some of the most incredible wildlife spring into action around the world. From experiencing sea turtles nesting and spotting whales along Costa Rica’s south Pacific coast to taking in breathtaking views of huge herds making a great circuit across the Serengeti Plains in Tanzania, see where the grass grows greener this season with Natural Habitat Adventures:
In July and August, “green season” is a time of new birth and plentiful transitions among Costa Rica’s lush rainforests, mist-veiled mountains, wild beaches and active volcanoes, containing some of the greatest biodiversity on Earth. Enjoy peak turtle season in Tortuguero, when Pacific green sea turtles settle into their annual nesting pattern. On the new green season departure, Nat Hab makes an extended boat expedition in search of whales, particularly humpbacks, and dolphins during time exploring around Isla del Caño. In Monteverde’s cloud forest, resplendent quetzals and three-wattled bellbirds feed on abundant ripe avocados at this time of year, creating some of the best opportunities to encounter these threatened species in the wild. Nature is especially lively during the green season—the extra moisture tends to animate more birds and mammals in the canopy, as well as frogs, interesting insects and nocturnal wildlife.
Botswana’s prolific wildlife is legendary, so it’s no wonder that it is a top destination for photography-focused African safaris. There’s nothing like seeing it during the “green season,” when intermittent rains bring dramatic skies, new grass and new animal life. Join accomplished photographers and naturalist guides on an adventure designed to reveal Botswana’s abundant wildlife and staggeringly diverse ecosystems, from the fossilized salt pans of the Kalahari Desert to the emerald marshes and sprawling channels of the Okavango Delta. Photograph wildlife in the Central Kalahari Game Reserve as it bursts to life during brief summer rains: where lush grasses lure throngs of wildebeest, springbok, gemsbok and other prey, while the region’s legendary black-maned lion, cheetah and other predators follow in close pursuit.
On Africa’s Great Plains, each year, boundless herds of wildebeest and zebra traverse the Serengeti in search of new grass that sprouts with seasonal rains, and to birth their young. Lion and cheetah lie in wait, finely tuned hunting machines ready to stalk and take down the weakest members of the herds. In the center of the world’s greatest ancient migration route, wildlife lovers will join a small-group safari led by expert expedition leaders to witness a primal spectacle as the drama of predator and prey unfolds before them. Enjoy unparalleled seclusion, comfort and vintage safari atmosphere at Natural Habitat’s remote private camp, immersed in the wonder of one of the world’s truly epic wildlife events.
### About Natural Habitat Adventures
Natural Habitat Adventures has been a leader in responsible adventure travel and ecotourism since 1985. From polar bear tours in Churchill to small-group Galapagos cruises, from Alaska grizzly bear adventures to African safaris, our journeys, led by professional naturalist guides, reveal the planet’s most extraordinary nature destinations. As the world’s first 100-percent carbon-neutral travel company—and the conservation travel partner of World Wildlife Fund—we offer eco-conscious expeditions from Antarctica to Zambia with a multitude of adventures in between. For more information, visit nathab.com.
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