Want to Climb Mount Everest? Here's What You Need to Know

Being the highest mountain on Earth, it will come as no surprise to see climbing Mt. Everest included in the bucket list of most people. Indeed, reaching the top of Peak XV, which is about 8,840 meters above sea level, is a feat that any person with an adventurous spirit would love to achieve. It is not easy, though. Climbing Mt. Everest will test your physical strength and mental determination. This venture requires extensive preparation and it comes with numerous challenges, which makes it impossible for some to actually make this dream become a reality. If you are really determined to climb Mt. Everest, here are some things that you need to know to make your body and mind ready for the expedition.

Physical Preparation

Just imagine what a waste it would be if your body suddenly gives up when you are already half way to the top. You will definitely regret the lost chance, especially if you know that you could have avoided it if you had only kept your body fit before the climb. 

To prepare, you need to work out as early as six months before the climb. Aerobic and strength training should be done in intervals for five days a week. If you are not sure of the exact routines to do, consult an expert and mention that you are preparing for a Mt. Everest expedition. Experienced mountaineers should not be so confident too, especially if you are used to climbing dry and rocky mountains. Remember that you will be facing snow and icy slopes when you climb Mt. Everest.

Gearing Up

The proper gears will help protect your body from injury, assist you in maneuvering difficult slopes, and make your climb less difficult. Some of the gears and equipment that you may need are hiking boots, nylon pants, jacket, ski hat, head lamp, gloves, harness, ice axe, rappel device, oxygen bottle, and climbing helmet. Your climb guide will be able to provide you with the complete list of necessary tools and equipment.

Financing the Trek

This is perhaps the biggest challenge for some. A Mt. Everest expedition is not cheap. Doing the climb on your own – which means that you would shoulder all the expenses for the guides, cooks, and porters – could easily cost you at least $80,000. This will include transportation, climbing fees, equipment, food, camp, and other miscellaneous expenses. The given figure will dissuade most people from realizing their dream, but there is still a way to climb Everest for less expense. This is if you join a team expedition, which is run by experienced guides or organizations. You will climb as a part of a team and that means that you can divide the total expense among the members. This is a safer option too, as you will be guided by experienced climbers who even offer training prior the climb.

Strengthening Your Mind

Aside from preparing your body and your pocket, you should also be mentally ready for the climb. Sometimes when the body gives up, your mind will be the one to prod you to keep moving and reach the summit. Know deep within yourself that this climb is what you really want. If your convictions are not strong, it is best not to pursue the climb because you might just give up along the way once the challenges start materializing, and that would be a huge waste of effort, time, and money.

Comparing Different Diet Plans: The Paleo Diet vs. The China Study

In an age of medical advancement, different studies are pointing a blaming finger on certain foods as the cause of the development of certain diseases. This pushes people to seek new diet plans that they think would help them prevent illnesses that can put their life at stake. It is no surprise that you will find various diet programs that are advertised to the market, promising that it will make you healthier and improve the quality of your life. The problem, however, arises when these diet plans contradict each other, as the case between The Paleo Diet and The China Study. To explain this further, this article will give you a brief rundown of the differences and similarities of the two.

The Paleo Diet got its name from the Paleolithic age, when cavemen roamed the planet. As hunters and gatherer, people at that time relied on lean meat, vegetables, and non-starchy fruits for their food sources. The author of the Paleo Diet, Dr. Loren Cordain, believes that this is how the human body is designed to eat. Processed foods, high carbohydrates, and dairy products, according to the Paleo Diet, are the culprits behind obesity, heart diseases, lowered immunity, diabetes, and other illnesses.

The China Study, on the other hand, all together suggests that you should avoid eating meat, dairy products, and eggs. This is according to Dr. T. Collins Campbell, who authored this diet plan. He believes that if you want to become healthy, you need to change your diet now and only include plant-based foods in it.

As you can see, the main difference between The Paleo Diet and The China Study is their perception regarding the benefits, or lack thereof, of eating meat. Campbell suggests that animal products will just increase a person’s risk of developing life-threatening diseases, like heart problems and cancer. Cordain, on the other hand, allows you to eat meat as long as it is lean meat. This is because lean meat contains less saturated fat and yet it can provide the necessary protein requirement of the body. It goes against Campbell’s premise that eating too much protein is bad for your health. This may confuse most people, but it may help to know that other experts who did the study on protein also disagree with Campbell’s study.

Although these two diet plans disagree on the subject of eating meat, they do agree that eating more fresh fruit and vegetables, and eating less dairy product are necessary for improved over-all health. There is just one minor difference here, which is the choice of fruits and vegetables. The China Study recommends all kinds of fruits and vegetables, while The Paleo Diet only approves the consumption of non-starchy fruits. Too much starch or carbohydrates will spike up the levels of sugar in the blood, which can result to heart disease or diabetes. Dairy products, on the other hand, are high in cholesterol and saturated fat, which could trigger inflammation, affect the immunity, and cause various diseases. 

The point for this comparison is for you to realize that you should study the science before following any diet program. Know more about the studies done that will support their claims. Most of all, consult with your physician before you start a diet program to ensure that you are not compromising your health.

Snack Ideas When You Are On a Paleo Diet

If you are on a Paleo Diet, you should know that eating like a caveman means sacrificing some foods that you were probably used to eating before. This includes those potato chips, slices of cakes, pastries, and chocolates that you loved having for snacks in between your main meals. In the Paleo Diet, you are restricted from eating these. As a result, you may find yourself hungry in the mid-afternoon because you cannot find a snack that is allowed in your new diet. 

You need not worry anymore. Below is a list of some snack ideas that you can prepare and bring with you to your work or school to ensure that you maintain your healthy eating habit wherever you may be. Having these snacks on hand will also help you turn down temptations if your cravings for processed foods suddenly act up. 

Trail Mix

Forget about the traditional trail mixes that include dried fruits. They are coated with sugar, which is a big no in the Paleo Diet. Instead, make your own healthy trail mix consisting of nuts and dried fruits that are not coated with sugar. Macadamias and almonds should definitely be in that mix.

Baked Sweet Potato

You can bake several sweet potatoes at a time and keep them in your fridge. Sweet potatoes are already delicious as they are, but they taste better if you sprinkle some cinnamon on them. Sweet potatoes are better choices than white potatoes because they contain less calories and carbohydrates. They are also rich in fiber, potassium, manganese, and calcium. Another great way to prepare sweet potato is to sprinkle some rosemary and olive oil on it, then roast it in the oven until tender.

Stuffed Pepper

Here is a snack that even non-Paleo dieters will love. All you need are some bell peppers, whole eggs, salt, and pepper. Just crack the eggs and pour them inside the bell peppers that you have hollowed out. Add some salt and pepper to taste, and then bake them until the eggs are done. You can even jazz it up by topping them with bits of lean meat.

Veggie Slices

Just pick your favorite vegetables, slice them in strips, and they are ready to go. You may prepare a hummus dip for your vegetables too, but instead of using chickpeas, you can use cauliflower instead. To prepare, bake the cauliflower in olive oil, salt, paprika, and cumin for thirty minutes. Then blend it in your food processor with some lemon juice, garlic, and tahini. There you have it – a healthy dip for your crunchy veggie slices.

Fresh Fruits

If you are in a hurry and have no time to prepare any snacks, you can simply grab a piece of apple or banana. They can fill you up in between meals and they contain natural sugars that will charge some energy back to your body. If you want to liven up your fruits, try making some deviled eggs by mashing the boiled egg yolks with some avocadoes. This deviled egg is not only more delicious, it is more colorful too and healthier. 

The internet is teeming with great snack ideas for the Paleo dieter. Just take time to do your research and soon you will find yourself enjoying a variety of healthy snacks each day, all year round.   

Avoid Stress During Pregnancy to Ensure the Health of Mother and Child

When a woman gets pregnant, her immediate concerns would include knowing what and how much food she is allowed to eat, what vices she has to stop, if there are any physical activities that she should avoid for awhile, and if she would need to take supplements to aid her growing baby. Very seldom would you hear the mention of “stress” with regards to its effect on pregnancy. 

Stress is a silent culprit in most diseases today. If you read more about the causes of heart problems, diabetes, cancer, and other illnesses, you will find that stress is always a contributing factor. If stress could cause these life-threatening diseases, just imagine how it could affect the growth and development of a fetus in the womb. This may sound like just simple logical reasoning, but new scientific studies are actually showing that stress do affect pregnancy.

When the mother is subjected to stress consistently, the levels of stress hormones in her body will rise and this can trigger an inflammatory response. As a result, the environment where the fetus is developing is also affected. The fetus will have to adapt to this changing environment and stimuli, which is far from ideal for his or her healthy development. In other words, the fetus will also be stressed. This can result to premature childbirth, which is in itself dangerous for the health of both mother and infant. Babies who are born before the full term of 40 weeks suffer the risk of not having fully developed organs. This can later manifest as diseases that the child has to endure for the rest of his or her life.

Another effect of stress during pregnancy is low birth weight. When the mother is stressed, she will raise the levels of cortisol, norepinephrine, and epinephrine in her body. This can constrict the blood vessels in her system and consequently affect the flow of blood through the umbilical cord. This means that even if the mother is eating healthily and taking supplements to provide for the healthy growth of her baby, these nutrients may not reach the fetus at all if there is an intrauterine growth restriction caused by stress. 

Even if the baby is delivered in full term and with the right weight, this does not mean that he or she is free from any problems later on. New studies are showing that stress during pregnancy can also result to diseases on the child that may manifest later on in life. Since the fetus’ development has been affected, this can lead to learning disorders, lung diseases, heart disease, and other chronic health problems. Some experts even believe that stress can cause neurological problems to the child associated with temperament and behavior.

Aside from these, stress also affects the mother’s health. During pregnancy, women can experience a weaker immune system and this can be further aggravated when stress sets in, as it decreases the number of white blood cells that are responsible for fighting off infection.

Therefore, to ensure that mother and fetus are both healthy, strive to avoid stressful situations. If you are ever subjected to one, learn to manage it well. Yoga, meditation, and various prenatal therapies are available for mothers to help them keep their cool and help them enjoy a relaxed pregnancy.

Getting to Know Your iPhone 5: How to Listen to Songs in the Music App

Apple is known to be one of the innovative brands when it comes to creating gadgets that will make listening to music very enjoyable to everyone. Their iPod series is a clear proof of how they dominate this sector of the industry. It is no surprise, therefore, that they will bring the same technology in their smartphones. The iPhone 5 comes with a built-in music app that is aptly called Music. Although most people are tempted to download third party apps for their music-listening needs, this built-in app is actually enough to satisfy anyone’s ears. It comes with various options and setting controls that will let you play your music files just the way you like them. If you are not yet familiar with this iPhone app, especially if you came from using a different OS, here is how you can listen to songs in your iPhone 5.

The Music app is like most any other music playing application. On the main interface are the usual buttons, namely: 

Backward/Forward Button – this will let you move on to the next song on your list or back to the previous one.

Play/Pause Button – touch this if you want to start or pause the playback.

Volume Bar – this bar is found at the bottom part of the screen. You simply have to drag it to the left or right to control the volume.

Aside from these common buttons, you will also see the progress bar, which shows how far along the track the song has played. You can drag this if you want to skip some parts of the song.

At the bottom left corner of the interface, you will find the Repeat button. If you turn this on, the app will repeatedly play the songs in your playlist. There are various options here. You can simply repeat a specific song or repeat the whole album.

The Shuffle button is also a favorite option of some. Turning this on will shuffle the order of songs in your playlist or library. Playing songs in random brings that element of surprise to the listener.

To choose the songs that you want to play, just tap the music library button located at the top-left portion of the screen. You may also use the button at the top-right portion if you want to check the other songs in the album from where the current song came from.

Finally, there is the Create button. This will let you create playlists based on genre or artist. If you need more songs in your playlist, just connect to iTunes straight from the Music app to get more songs from your favorite artists.