All posts by R.C. Liley

I'm an ex-mutual fund accountant who left the cubicle world to be a stay-at-home dad to my beautiful little girl, Avery, who entered our life on 11/15/13 and handsome little boy, Wes, who joined our family on 11/19/17. Also happily married to my wife, Kelley, as of 8/17/07. Sorry ladies... :) Fitness and nutrition is of the utmost importance in our family and we strive to reflect this in our daily life. I always prepare our meals at home and only go out if it's a special occasion, and even then I tend to not get much. Food should be fun and a joy to eat, not something quickly consumed from a fast food chain or scarf down before the next meeting. I have come from strictly logging high miles to train for the next marathon to keeping exercise varied and focusing more on strength. I still enjoy going for a run when I can, but nothing crazy, and I prefer hill sprints while pushing my daughter, Avery in the stroller. She loves it and I get a great workout! I want to show the world how to appreciate their body and feed it real, wholesome food while moving more throughout the day. In doing so, everyone would be healthier, happier, and we'd all live in a better place as a result. I blog mainly about my life as a stay-at-home dad and frequently include reviews, participate in campaigns, and share my thoughts on fitness and nutrition. If you ever have any questions or thoughts to share, please reach out as I'm always open to listening or helping others however possible. That is, when I have free time since Avery is and my wife are the number one priorities!

Neck Pain: What Causes It And How Can You Prevent It?

Neck pain is one of the most distressing types of pain that you can experience. In some cases, it can feel like you’re about to lose your ability to hold your head upright atop your shoulders. 

Neck pain usually results from poor posture. People typically develop it when leaning over workbenches or hunched over their laptop computers.

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Older people can also experience neck pain. It typically results from osteoarthritis – the wearing down of the soft tissue between the vertebrae of the neck.

Neck pain is usually a dull pain in the neck that seems to come from the spine. However, people with the condition can also experience decreased ability to move the head, muscle tightness, and even spasms. And, if the pain is interfering with your daily life, it’s best not to ignore it. Instead, consider seeking treatment from a platform like Next Pain Care Home

So what can you do to prevent neck pain? Let’s take a look at some of your options. 

Adjust The Position Of Your Chair

90 percent of young people could eliminate neck pain if they only sat in the correct position. Being hunched over a computer might feel convenient, but it places tremendous pressure on the bones in the neck, causing them to grind into one another. 

Good posture involves: 

  • Sitting upright
  • Ensuring that your lumbar spine comes into contact with the back of the chair
  • Keeping your keyboard and mouse at elbow height
  • Allowing your head to rest upright above your shoulders, instead of leaning forwards or back

Take Regular Breaks From Work

Researchers now believe that people need to get up and move around for a couple of minutes every hour to stay healthy. If you remain sedentary for longer than that, joints under pressure don’t have time to recover. 

Don’t Tuck Your Phone Between Your Ear And Your Shoulder

You probably see people tucking their phones between their ears and their shoulders every day so that they can continue using their hands. Don’t do this, as it can create neck issues. Instead, use a pair of headphones or a hands-free device. 

Get Regular Adjustment

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People with healthy necks visit their chiropractor for regular adjustments. Keeping the spine aligned reduces the risk of long-term chronic neck pain developing in the future. Professionals can also coach you on how to carry yourself to prevent pain. 

Quit Smoking

Smoking seems to be bad for everything, including neck pain. Researchers think that the byproducts of tobacco destroy the blood vessels that serve the bones of the neck, causing the cartilage to break down. So if you smoke, try to quit. Use patches and gums if necessary to control cravings

Sleep In A Good Position

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Your sleeping position can also determine whether you develop neck pain or not. Putting a small pillow under your neck can help ease pressure on it. Avoid sleeping on your front. Try sleeping on your back and elevate your thighs on pillows to align your body. 

Don’t Carry Heavy Bags On One Shoulder
If you have to carry a heavy rucksack, make sure that you bear the weight evenly on both shoulders. Relying on one shoulder only can cause uneven development and muscularity, leading to neck pain.

Author’s NOte for “Manners Matter: A Children’s Self Guide To Social And Personal Conduct”

Manners Matter, social, personal, conduct, children, childhood, education
Manners Matter: A Children’s Self Guide To Personal and Social Conduct

Dear Parents

Children understand directives. They also understand authority. When parents’ direct children to behave appropriately, they usually do because they are well aware of the consequences of not following a directive. But children resist authority every way they can. And the most powerful weapon in their arsenal is “why”—why should I do this? Why should I sit straight? Why do I need to use a fork like this? Why can’t I throw food I don’t want to eat? And so on. Nothing tests a parent’s patience as a “why.” It just keeps coming till it becomes a full-fledged interrogation. Consequently, emotions get frayed, exhaustion takes over, and parents effectively always end the interrogation by telling their children to leave the table and/or go to their room. What permeates the home, henceforth, are feelings of guilt (for the parents), and resentment (for the children). For the children then, good behavior, following etiquette, is not a choice but an imperative. They must sit straight at the dinner table because a parent said so and not because good posture assists in good digestion.

Manners Matter, social, personal, conduct, children, childhood, education

So, they learn good behavior as a negative rather than as a positive with a good physiological reason behind it. What if it was the other way around? What if there was guide to good behavior that was a book and not a parent? Would that help? I think it might. Children resist good behavior as a way to resist authority. What if good behavior was self-directed rather than parent-directed? My book, “Manners Matter: A Children’s Self Guide To Social And Personal Conduct“, is that experiment. It’s an early-stage guidebook for good behavior and etiquette for children between the ages of 5-13 years. This book, a first in a series, is about giving children the power to craft themselves into responsible familial and social citizens without authoritative parenting. So instead of a parent saying, “sit straight while you eat,” a child who’s already read the guidebook, does so without prompts. This guidebook is not about making parenting useless but collaborative, easier even. This self-guide is for your children, parents. This book gives the children tools to practice good behavior. Here are top ten manners your child can self-learn and direct:

1. Thanking those who nourish you, every day. Parents don’t have to take care of you, but they do because there’s a deep abiding love here. Honor that with your gratitude.

2. Eating wisely and with your mouth closed. No-one likes a full or oozing mouth. It’s never a pretty sight. Do not subject others to sights you wouldn’t want to be subjected to!

3. Cleaning up after you (whether it’s the dining table or the bathroom sink). Wipe off a mat, set dirty dishes in the dishwasher, wipe off the sink after brushing. These demonstrate attentiveness and care for others. You’ll be paid forward for such micro-acts of consideration.

4. Thinking of food and water as precious and not wasting it. America wastes 40% of its edible food. Don’t add to the statistic. Reduce it by considering well how you eat and how much at a time. Similarly, water is precious. Drink what you need. Avoid plastic and also recycle every time. The fish in the oceans will be grateful.

5. Being the host that no-one expects but will love. Be attentive to your friends when they come over for sleep overs. Clean your room and bathroom. Ask them if they have any food allergies. Convey the same to your parents so they can offer food accordingly.

6. Being a good listener and an empath, especially to friends. We all feel pain sometime or the other. We just need someone to listen without judgment. Be that someone.

7. Making your bed each morning makes a Bill Gates. Making your bed may seem like an innocuous exercise. But the operative word is “organize.” Organize your brain for the day with this activity and see how productive you can be!

8. Being an honorable patron at a restaurant by thanking those who serve you. Look at your server, listen to them, thank them every time they bring out your food or address your needs. Your kindness will raise every one’s vibration.

9. Practicing gratitude every day because it makes life sweeter for everyone. Counting our blessings, shifts our emotions, making them positive, vital. More vital our emotions, more positive our social environment will be. That’s just the truth.

10. Asking parents and teachers for help when bullied. Self-care is life-giving. Suffering is not wise. Self-preservation is essential. Seek adult help when you cannot help yourself, especially against cruelty.

Manners Matter, social, personal, conduct, children, childhood, education

Thank you, parents, for sharing this book with your children. Children are already very wise. This book only gives them words and tools to negotiate a personal and social world that sometime can be confusing and at other times treacherous. This book is their companion, a friend they might not think they want but sometimes absolutely need!

Peace.

Sincerely

Dr. Shubhra Sharma

Smoker’s Paradise: 3 Best Indica Dominant Marijuana Strains

Since its legalization, marijuana has been the center of attention for many age groups in the country. There has been a lot of study on this herb and weed lovers now have intricate knowledge about what they’re smoking. People who want to relax their minds and want a peaceful sleep after smoking usually prefer smoking the Indica dominant strains. This type of strain is known for its relaxing and calming effect on the body and the mind. It is used for many medicinal purposes such as for treating loss of appetite, anxiety, depression, and most importantly, insomnia. There are a number of Indica strains in the market but you should still be aware of the best of the best. You check out Weed News to learn more about all of the various strains and to get the latest news on marijuana.

Northern light

The northern light strain is one of the most popular strains among users. The masterminds over at Sensei Seeds can be thanked for the creation of this bud. This delectable strain is made by crossing Thai with Afghani kush, resulting in a bud that has an extremely spicy and sweet flavor profile. This is quite smooth on the throat and produces euphoric effects that give a long-lasting body high. It is a common favorite for medicinal purposes, due to the complete and utter body relaxation it offers to the user. A lot of growers comment on the amazing features of this bud, which is quite purple and crystal coated. This has a fast flowering time and is quite resilient during growth, so is preferred by many growers. It is also the parent strain of two very popular strains called Super Silver Haze and Shiva Skunk.

Sour apple strain

If you want a strain that is able to tingle your taste buds, this strain might be your best bet. This extremely potent Indica-dominant strain is made by crossing Cinderella 99 with Sour Diesel. Most users report feeling couch-locked and unable to move a few hours after consuming this strain. This is due to the intense cerebral high that is delivered by sour apple strain, along with a long-lasting feeling of relaxation. This is the best strain if you are looking for relaxation after work or even during a lazy afternoon.

Granddaddy Purple

Granddaddy Purple was introduced by Ken Estes in 2003. This is quite a famous Indica dominant strain that is made by crossing Big Bud and Purple Urkel. This is quite popular, especially in California. It inherits quite a complex flavor and aroma profile from its parent strains and has a berry and grape aroma. These flowers are deep shades of purple, covered with a snow-like dusting of heavy white crystal resin. Users report that it delivers both cerebral euphoria and physical relaxation only a few minutes after it is consumed. It is common to have your mind in a dream-like buzz, while your body is fixated in one place. This is best for people wanting to combat insomnia, stress, pain, appetite loss, and muscle spasms with the power of weed.

Indica is very well known for the relaxing effects it provides, putting the mind at ease. A lot of people use Indica to calm down, relax and throw their stress away. These are some of the best Indica dominant strains available on the market.