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There are many gold based ETFs, let's take GLD and IAN for this example.

  • GLD trades approximately at $160
  • IAN approximately at $16

If you compare the performances of the two in the past weeks, months, or even starting 10 years ago you'll notice that they've always performed equally. It often looks like a single line in charts.

Assuming equal expenses and fees, what are the implication of buying 10 units of GLD ($1,600 total) versus buying 100 units of IAU ($1,600 total)?

If there are no differences as I think, what's the point of buying GLD since IAU has lower expenses (0.4% vs 0.25%)??

I noticed this in other Index based ETFs and Mutual Funds. Many times the only difference are expenses only and I don't understand how the more expensive security can even exist in the first place..

An IAU share represents a smaller chunk of gold than a GLD share.

GLD used to have a higher volume and better spread than IAU. These days I believe they are about the same.

Both ETF's can exist because there is a lot of duplication in the mutual fund market, and some folks may like dealing with one company more than another one.

In addition, it's always possible the fund with the higher expenses came first, and if the difference is slight (15 basis points in this case) The expenses to buy one and sell the other (and potentially pay taxes and give up return on that portion of the money) may be much greater than you would save by moving from one to the other.

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Blog Archives

Redeeming Bible Villains–Cain

You’d think in a Christian fiction story, writing a good villain would be simple. After all, the Bible spells out all the character traits in plain and simple terms in many places. Perhaps, none as clearly as Proverbs 6:12-19:

A worthless person, a wicked man, walks with a perverse mouth; He winks with his eyes, he shuffles his feet, he points with his fingers;
Perversity is in his heart, he devises evil continually, he sows discord.
Therefore his calamity shall come suddenly; suddenly he shall be broken without remedy.

These six things the Lord hates, yes, seven are an abomination to Him: A proud look, a lying tongue, hands that shed innocent blood, a heart that devises wicked plans, feet that are swift in running to evil, a false witness who speaks lies, and one who sows discord among brethren.

It’s a challenge to write a character with all of these traits who doesn’t come across as unidimensional, as I discovered a couple of years ago in a NaNoWriMo debacle. But just because it’s Christian fiction, that doesn’t mean we have to stick to black and white, pure evil versus sinless good.

There are articles all over the Internet advising writers to give their villains redeeming qualities. Which got me thinking–what are the redeeming qualities of Bible villains? Can Christian fiction writers not draw inspiration from them?

Genesis 4 opens with Eve giving birth to Cain and sayiing, “I have acquired a man from the Lord.”

If he came from God, he had to be good, right? The Bible tells us “in the process of time” it came to pass that Cain and Abel brought their offerings to God. I’ve wondered so many things about this story–how old were Cain and Abel when this animosity first arose between them? Teenagers? Young adults? Middle grade? Did they argue all the time like my kids do, and need continual redirection to make wise choices in how they relate to each other? What kind of parents were Adam and Eve? After all, they didn’t have access to billions of parenting self-help blogs. Did they neglect discipline to a point that Cain’s anger and jealousy thrived?

Even sin was new to them–no one before them had ever learned from such mistakes. Did Adam and Eve have explosive arguments and struggle with their own tempers? Sometimes I think we like to throw them in the garden all happy-go-lucky after the apple incident, but I suspect they were humans like the rest of us, struggling with daily sin.

Yes, Cain was a murderer. Yes, he was prideful. A heart full of malice, intent to rebel against the will of God–all the makings of a good villain.

But God also showed him mercy, lessening his punishment by placing the mark on him so that he couldn’t be killed. And though Cain separated himself from God, he went on to build a city and raise a family.

Mario Puzo’s The Godfather comes to mind. How could those men could murder in cold blood and then embrace and hug their children in practically the next breath? Did Cain, like Michael Corleone, destroy others through evil acts, or did the guilt from his brother’s murder change him? Did he raise his children with a heavy hand? Execute wrath on his wife? The hints of vanity and lustfulness in Genesis 4:16-24 show us that sin ran rampant within his family, yet surely there were tender moments of humanity.

And I think that’s the key–a lot of novels only loosely develop the antagonist because it’s hard to reveal such details without having to work around POV. Good writers will find some way to pepper that backstory in without making it seem contrived.

Now, off to analyze my WIP to see where I might throw some of that backstory in.

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Checklist contains the most significant gambling spots detailed by measurement in dark Hawk

Out of all the places to play in Colorado, Black bird of prey requires the dessert with greatest few gambling enterprises. This write contains the significant casinos for year-round casino in white Hawk, Colorado.

People that assume that vegas might be merely room to see an amazing playing experiences, cost about to determine a lot of brilliant gambling casino snuggled in Colorado. Uncover five communities in Colorado that hold casinos if you decide to rely the two main Native Indian Reservation casinos based in the southwest corner of this state. Away from them charcoal Hawk contains the main and brightest casino venues.

Range of Leading Gambling Enterprises in Black Hawk, CO

In the case of betting in Colorado, almost all of their focused simply to the west of Denver and Colorado Springs. Friend villages dark bird of prey and middle town would be the distance extreme Citys go-to when it comes to an entertaining evening during the dining tables. Both of them rest about forty-five mins west of the main city when you look at the Rockies. Colorado Springs, the states 3rd big town, comes with the original exploration town of Cripple Creek to know. Its about an hour hard drive western through the area.

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The the best gambling enterprises in Colorado that also provides an accommodation, excellent dining bars and various pubs. You have the chance to pick from 1100 slot machines, 14 black jack dining tables, web based poker, roulette, etc. Theres in addition a bridge experience of the woman success. Both these two are actually run by same owners.

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Called the fundamental playing place that provided housing. If it am open they started supplying luxurious resort providers and a sizable games surface to pick your preferred slot or table.

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Maybe the newest playing location, being open immediately after that they had a primary increase and it may simply be differentiated because of it’s copper top. The Lodge is located together with Mardi Gras.

5. Woman Chance

Female good fortune can be called the one of the best just because it had been used as Colorado middle Station, hence the abundant in record, plus theres an internal connect attaching it to Isle of Capri or on the very same motel, so its possible to ask them to all without treading outdoors.

6. Gilpin Casino

Gilpin were a lodge but had been altered in a casino spot. You have the possiblity to spend the evening over at the Lodge inn. The Gilpin only has position and video poker video.

7. Gold Gateways

If you are looking for any premier casino poker place in Colorado you will need to visit the Golden Gates. Spot is the better casino from the gold games people and its established other to Mardi Gras (aunt casino).

8. Passionate Playing Cards Saloon and Casino

This one is known for the great program, home-cooking several video slots. Situated on principal neighborhood in dark bird of prey, it offers a mini-mart and causes it to be the absolute best casino place for the range of shops goodies

9. Bull Durham

Set suitable across from city gazebo at the facility of Black bird of prey, the destination happens to be limited 200 slot machine game amusing place.

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Small casino found nearby the dark bird of prey area Jail managed by Isle of Capri.

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It’s the ideal casino location for natives and is considered to be a good option with live audio.

12. Red Dolly

However this is modest casino devote a minimum deposit online casino two-floor structure. On the roof level of the building itself you might get a good restaurant. Where is considered to be the most effective casino devote name of privacy, atmosphere and personality.

13. Sasquatch Casino

Operated through the exact same individuals that managed dark Hawk Station and crazy cards Saloon, the site the most amusing almost all.

Essentially, there are more than adequate choices for gaming through the Centennial county below in dark bird of prey! all the best . the very next time your portray and place $20 on 00 for me personally.

Tim is an outdoorsman and bookworm from Western Slope. This individual takes pleasure in traveling to all corners of Colorado and hiking according to the movie stars.


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Update October 2021: Are you going to GIC / PGA? We’re growing our team in Poland!

Let’s reinvent gaming technology by reinventing the workplace. You need creative freedom. You need a clear, unchanging vision. You need at atmosphere scoured free of drama. You don’t need to move to Boston to work with us: work remotely from home.

Also, if you’re a woman or in a minority, you’re probably tired of websites generically saying they are equal opportunity workplaces, like they’re only saying it because their lawyers made them. At Monsarrat, we really care about diversity. No matter your background, your race, religion, gender, or sexual preference, out or not, or if you’re differently abled, we welcome you. Please apply and let’s make some motherfucking GREATNESS together!

When we hire, your resume experience is less important to us than your attitude and potential. Do you “get it” big time? Do you want to set the world on fire? Do you have the ambition to climb to the top?

We’re hiring in:

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Read the story of founding Turbine, add me on LinkedIn, and then write me at to tell me how you have changed the world.

I reply to every email with my first name in the subject line.

Your buddy,

This is Gaming Now.


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Cruise Planners Inc, 3206 Quinella Drive, Billings, MT, 59101-6940, travel agencies

U.S Travel Agencies Montana Travel Agencies Montana - List of United States Travel Agencies & Bureaus, Tour Operators

Cruise Planners Inc

Company Name: Cruise Planners Inc
Status: Active
State: Montana
Post: 59101-6940
County: Yellowstone
City: Billings
Address: 3206 Quinella Drive
Phone: (406)259-5412
Fax: unknown
Email: unknown
Contact Owner: Amy Gillis
Web site: unknown
SIC code: 4724 Industry group: Transportation Services, Business category: Travel Agencies, Subcategory: Travel Agencies
Description: Cruise Planners Inc is a business categorized under travel agencies, which is part of the larger category travel agencies. Cruise Planners Inc is located at the address 3206 Quinella Drive in Billings, Montana 59101-6940. The Owner is Amy Gillis who can be contacted at (406)259-5412.
Review: Travel Agencies
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Home Automation Solutions
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For women who love the Moon, Celtic and Nature inspired books, diary, journal and gifts

Welcome to the Moon Mná Siopa / Store

Our shop offers a unique range of products related to Women and the Moon - the Moon Mná Diary-Journal, Goddesses of Ireland book, oracle cards, jewellery cushions and personalised notebooks. All make wonderful gifts.

Moon Mná - Women's Celtic Moon Circles online celebrates the Irish Goddesses, Irish Celtic Seasons and the Moon Phases. We host online Women's Circles, Sacred Ceremonies, monthly Rituals and Facilitator Training to host your own Women's Circle.

Moon Mná Diary-Journal 2022

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Area Excursions

Back to Area Excursions

How Many Moons in Our Solar System?

Sure, you probably know plenty about Earth’s moon. You probably know that Neil Armstrong landed on the moon in 1969. You probably even know that the gravitational pull of the moon affects the waves in the ocean. But, did you know that there are over a hundred moons in our solar system? Some planets have no moons, while others have dozens. Let’s dive into the many moons of our solar system so you can add that knowledge into your brain for future trivia night purposes.

The Moons of Mars

Mars has two moons known as Deimos and Phobos. These two little moons were asteroids captured by Mars’ gravitational pull long ago, and are so tiny that even large telescopes don’t allow us to see them clearly from Earth’s surface.

The Moons of Jupiter

With a whopping sixty-seven moons, Jupiter has the most orbiting satellites within the solar system. We can see the four Galilean moons from Earth with binoculars or a telescope. These four moons are called Ganymede, Callisto, Io and Europa.

The Moons of Saturn

Coming in second place for the most moons, Saturn has sixty-two that revolve around the planet. If you’ve got a decent-sized telescope and the night is clear, you’ll be able to see six of Saturn’s moons. These six are better known as Titan, Rhea, Iapetus, Dione, Tethys and Enceladus.

The Moons of Uranus

While Uranus has many less moons than Jupiter and Saturn, it still has quite a few held by their gravitational pull. The only Uranus moon that we can see from Earth is Titania, and it requires a larger telescope.

The Moons of Neptune

Out of the fourteen moons of Neptune, the only one that we can view from Earth is called Triton. The name is rather fitting considering Neptune is the Greek god of the sea, Triton was the messenger of the sea and the planet is a beautiful blue just like Earth’s oceans.

The Moons of Dwarf Pluto

Although Pluto was demoted from a planet to a dwarf planet, it still has five moons of its own. Charon, Hydra, Nix, Kerberos and Styx all orbit Pluto, although they are not visible from Earth. In fact, Pluto’s largest moon, Charon, is nearly half as large as Pluto itself!

While the above planets have their own moons, Mercury and Venus do not. Could you imagine looking up at the night sky and not seeing the big beautiful moon? We definitely could not! You can view Earth’s moon perfectly from our rooftop terrace bar. Grab a drink with your pals and view all of the celestial wonders, then crash land into one of our beautiful suites!


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Missouri Pacific Railroad's Bagnell Branch

Home | Prototype information on the branch | Modeling the Mopac's Bagnell Branch | The Rock Island in Missouri | Modeling the Rock Island | Freight cars on the layout | Buildings on the layout | Layout's Timeline and Recognition | Web sites, railroad history, great music & cream soda reviews.

Web sites, railroad history, great music & cream soda reviews.

Local traveling over Moreau River.

Mopac side door caboose is from Bill Hoss' company 'Lake Junction Models' and Southern boxcar is made by Westerfield Models.  Chooch bridge abuttments and bridge is Central Valley kit.

HO Freight Car model and decal sources
Al Westerfield's Model Freight Cars - Al's since retired and Andrew Dahm has bought his business. I've ordered two RI stockcars from him and them arrived in a timely fashion and well packed.
Speedwitch - out of business, look on an online auction site
Greg Komar's dry transfer decals - Greg is closing his business after 7/31/13
Gary Wright's resin caboose & freight car kits
Rocket Express Models - if you model the RI in the 1940's thru the 1970's check out his kits.
Jerry Glow's Custom Decals - Jerry's decals are well research nice decals upgrades for Tichy's P&LE rebuilt boxcar and F&C's kits (which have terrible decals).
If all else fails go here..for decals
Burlington Route Group's model page

Building and depot models
Bill Hoss' Lake Junction Models - many of the depots on the Bagnell Branch are from Bill.  The side door caboose is one of my favorite pieces of rolling stock he's produced.  If you're a serious Mopac modeler check out his product line of buildings and rolling stock.
City Classics
Downtown Deco
Northeastern Scale Lumber
Modeling tips and scenery ideas
Hard to believe this is modeling
Bagnell Branch featured in Model Railroad Planning 2010, go to this url order
Paul Scoles scenery on his Sn3 layout
Weathering models
Making tall grasses from hemp rope
EZ Line - telegraph lines
Scenery in the Ozarks
Country Grain Elevator Historical Society
Video on how a grain elevator works - circa 1981 - boxcar loading
Site for model railroad signs
Jim Six Photo Bucket of his HO freight cars and buildings.
Prototype information on railroads
Mopac Historical Society
Rock Island Techincal Society Web Site
Cole County Mopac history
Missouri Depot Site
Kansas Depot Site
Mopac Historical Society
KO&G-Midland Valley Railroads
Mike Condren's Mopac web site
Denver Public Library - search Otto Perry's photos
Omaha stock yards
Fallen Flags Railroad site
Google Railroad book showing early colors used on equipment
Pittsburgh & Lake Erie Railroad Photos
Springfield, Missouri collection of SLSF photos
CP in the 1950's
Missouri Pacific Steam in Arkansas
Prototype Freight Cars Photos
PRR Freight cars
LA River Railroad's Galleries - well worth the visit - color shots are great reference material.
Steam Freight Cars Galleries
New York Central Freight Cars
Site devoted to prototype images of freight cars
Steam Era Freight Car Web Site
1940's Miscellaneous Rolling Stock from Jack Whitmeyer's collection
Ed Hawkins and Pat Wilder's 'Railway Prototype Cyclopedia

HO Built-up freight cars

Jerry Glow's built up freight cars

Steam Era Freight Cars - various modelers showcased.

John Golden Freight Car Photos

Dave Hussey Cocoa Beach shots

HO Model railroads
Tim Dickinson's wonderful BN layout - lots of F units to boot!
Magnolia Route HO layout
NYO&W HO layout
Bob Smaus SP layout
Gerry Leone's  Bona Vista Railroad
Cletus Waldman's Dagus and Rockwood Railroad
Mike Chamber's Central Missouri & Southern Railroad Company

Historical Photo collections

Ron Nixon Railroad Collection

Life magazine photos - search on 'railroad', 'tankcar' or 'freight car'.

John Vander Maas Railroad collection of photos in Iowa.  One can lose a acouple hours surfing depots.....

FSA/WPA Great Depression Photographs

George E. Hall photo postcards of the Ozarks 1900

Miller County Museum - Bagnell Branch photos

Jefferson City History

Olean, Missouri history

Buster Keaton's motor car ride across Canada

My son-in-law Matt's cream soda reviews

"Blokest Bloke" car - driving a Triumph TR6 - when it's winter and I can't drive the TR I go here....

My 'other' hobbies, WWI 1/48 model airplanes

Mrs. D, the TR6 and former elevator at Ceder Creek, NE off the BNSF.


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Britain’s Wind Power ‘Policy’: Betting on a Miracle

Fantasy is a Favorite Pastime, of the Lefties… Hence their love of wind turbines!

roulette-table-2 Sorry players, ‘miracle’ is NOT on the wheel …

Britain’s energy policy: Betting on a miracle
Rupert Darwall
1 December 2015

Ugly reality has broken into British energy policy. Last week’s speech by the climate and energy secretary Amber Rudd is a milestone that defines the end of the fantasy stage of the renewables fairy tale.

Policy makers must now grapple with the distortions and dysfunctions they created. Something has gone badly wrong and Ms. Rudd is the first serving minister to speak out about it. As Ms. Rudd observed, ‘we now have an electricity system where no form of power generation, not even gas-fired power stations, can be built without government intervention.’ For this reason alone, in acknowledging there is a problem, her speech is an important and positive development.

The speech is also a conceptual breakthrough in government thinking with Ms. Rudd’s welcome recognition that weather-dependent…

View original post 1,469 more words

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2021 Wish List Items

These items have been hand selected by the faculty and staff at Mother Seton Academy. Your contribution toward items on this list help us provide the best education possible for our students.

Item 1: Hangeroos
(30 needed – $16.67 each)

These Hangeroos help with organization and provided needed storage space at each student’s desk while reducing clutter.

Item 2: Fidget Bands
(3 sets needed – $30 each)

The fidget bands provide an outlet for student’s energy while helping them to improve focus and attention in the classroom.

Item 3: iPad Stands
(15 needed – $10 each)

These iPad stands provide a secure place for students to use their devices in class and help maximize desk space.

Item 4: Kami Subscription
(2 needed – $99 each)

Kami is a wonderful tool used by our teachers to help deepen learning on various assignments. Kami allows written, audio, or visual annotations to be added to pdfs. Using it teachers can add extra explanations to assignments, students can add their own comments, and it also can allow text in the document to be read aloud. In addition to a built it dictionary, so students an easily find out what words they don’t know mean.

Item 5: Library Resources

Help us to update and enhance our library collection. We have recently evaluated our current books, and would like to purchase new, targeted materials in all STEAM areas (Science, Technology, Engineering, The Arts, and Math). As part of their schoolwork students are engaged in various research projects.

Item 6: CraftBot Plus Pro 3D Printer

Adding a 3D printer to the STEAM resources at Mother Seton Academy allows us to enhance the connection between what is being taught and its real world applications. While this device is sure to spark students’ creativity and interest in both arts and science, the cross-curricular connections are vast.

Item 7: Cape May Activities

Before graduating from Mother Seton Academy our 8th-graders have a class retreat at Cape May. This experience gives them life-long memories that they cherish. During the trip, the students go on multiple excursions including boat outings to see dolphins, day trips to the beach, and more. A donation for Cape May activities can help ensure we have the funds necessary for all of these different fun adventures.

Item 8: Campus Ministry Projects

From motivational posters and Christmas nativity scenes to candles and prayers books, our Campus Ministry Director is always looking for ways to engage our students. Your donation to our Campus Ministry projects can help provide a serene, prayerful environment for our students as they become closer to God.

Item 9: Art Supplies

Paint, canvases, crayons, and colored paper are just some of the items our students use to express themselves through art. Our students love to share their artist gifts using these mediums. Your donation to art supplies, will help us provide the supplies they need to keep creating their beautiful masterpieces.

Item 10: Fisher Science Portable Balance
(2 needed – $250 each)

2 Balances are needed for science classes. These portable balances from Fisher Science Education are easy to use, accurate and will meet our needs for years to come.

Item 11: micro:bit v2 Go Bundle
(15 needed – $20 each)

This truly micro computer is packed with sensors as well as LEDs and speakers for feedback. The small, but powerful processor offers an affordable device for students to apply the programming skills taught at Mother Seton Academy.

Item 12: Weather Station and Greenhouse Kits for micro:bit
(15 needed – $100 per bundle)

These modules allow students to more fully use the micro:bit system. With the Greenhouse kit, students are able to learn about the relationship between plants and their environment – allowing them to even code the system to monitor conditions and automatically water them. With the Weather Station kit, students now are able to track temperature, pressure, humidity, light, color and sound.

“Mother Seton Academy has given me the opportunity to dream big and strive for greater challenges in life.”

Shaniqua Jones '07


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7 Crazy and Unusual Treatments for Chronic Pain

7 Crazy and Unusual Treatments for Chronic Pain

Do you suffer from chronic pain? As you know too well, the pain can affect your ability to work, socialize, and enjoy life. Chronic pain is a challenging issue to treat. However, scientists have found unusual treatments that can help reduce suffering.

If you’ve already tried traditional methods without success, then you may want to consider these unusual treatments:

1. Bee venom.

What??? Bee Venom?? Yes indeed! Bee venom can be used in an acupuncture treatment to help reduce chronic pain.

  • You may run from the bees in your garden, but their venom can actually help you. Bee venom acupuncture has to be done in a professional setting and not your yard.

  • A study titled, “Bee venom acupuncture for the treatment of chronic low back pain: study protocol for a randomized, double-blinded, sham-controlled trial,” found that the venom can help patients. Researchers also found bee venom improves circulation and lessons inflammation.

  • If you’re allergic to bee stings, then you can’t use this treatment.

2. Sugar therapy.

Unfortunately, this treatment doesn’t involve eating cupcakes, cakes, candy, or other delicious treats.

  • Sugar therapy, or prolotherapy, involves injecting sugar solutions into painful joints and tendons. Doctors usually use a dextrose solution. The goal is to make the joints and tendons fix themselves.

3. Guided imagery.

You can use your brain to control chronic pain.

nature view

  • Guided imagery involves working with a professional to help you focus on specific pictures. These images are combined with words, so you work on eliminating illness from your body.

  • For example, you may visualize a scene that involves your cells reducing inflammation to make your pain go away.

These drugs are usually reserved for patients who suffer from seizures. However, they can also help those who have chronic pain.

  • It’s a medical mystery, but people are already using anticonvulsants to treat chronic pain. Scientists are still studying the treatment to determine why it helps with pain.

4. Pain pacemakers.

You can get a device similar to a heart pacemaker for pain. The pain pacemaker is used to stimulate the spinal cord with electrical signals. This helps to reduce the discomfort. The pain pacemaker requires surgery to be installed.

drawing of a human spine/skeleton

5. Spinal medication pumps.

Instead of sending electrical signals, these medication pumps send drugs to fight chronic pain.

  • The medication is sent to the spinal cord after you push a button. You can control how much and how often the pumps work. The medications used for the pumps tend to be in high doses.

These drugs are being used beyond treating depression. They can reduce chronic pain in some cases.

♦ Also Read: 6 Quick Stress Relief Tips with Reflexology

  • Researchers believe the antidepressants affect brain chemicals that control the pain. They state that patients don’t need to have depression to see benefits because the drugs can help decrease pain signals.

This treatment helps people who suffer from chronic pain by teaching them to manage the pain.

6.  Hypnosis.

The Arthritis Foundation recommends hypnosis as an alternative treatment plan because it doesn’t have side effects. Hypnosis can help you relax and manage the pain. You want to work with a qualified hypnotherapist for the best results.

hypnosis watch and chair

♦ Also Read: 7 Practical Tips to Dealing with Chronic Pain

7. Tart cherry juice.

Drinking tart cherry juice may be one of the easiest alternative treatments for pain. Researchers found that it has anti-inflammatory properties and can reduce oxidative stress.

woman holding a glass of cherry juice

You can fight chronic pain with several alternative and unusual treatments. If you suffer from chronic pain, ask your doctor about these treatments. One of them may give you some much-needed relief!

Just being able to share this information might make a difference by guiding someone into researching more about this indeed, unusual treatment alternatives. When conventional treatment doesn’t work, why not?

Thanks all again for reading!

 Also Read: Prevent Back Pain with Day & Night Lifestyle Changes

Say Goodbye to Heel Pain

Say Goodbye to Heel Pain

Heel Pain Be Gone!

Heel pain that comes and goes may seem mysterious, but it’s all too common. According to The Centers for Disease Control and Prevention, about one million patients go to see their doctor each year to treat plantar fasciitis, the most common cause of this symptom.

In case you’re not already familiar with your plantar fascia, it’s the tissue that supports the arch of your foot. When it’s overstretched, it can make walking or standing difficult. Usually, you’ll notice your first twinge when you plant your feet on the floor in the morning. The sensation may go away after a few steps, but the relief is short-lived.

Left untreated, the effects of plantar fasciitis will spread. However, more than 90% of cases can be solved with simple in-home treatments. Use these tips to find lasting relief.

Preventing Heel Pain

  1. Lose weight. While walking is a great way to lose excess pounds, that extra weight can be hard on your feet. The majority of patients with plantar fasciitis are obese. While you’re slimming down, ask your doctor about which preventive measures are suitable for you.
  2. Change your shoes. Look for styles with firm heel counters and substantial arch support. Check your footwear regularly for signs of wear. A good rule of thumb is to replace walking shoes at least every 300 miles.
  3. Stretch your feet and calves. Tight calves and Achilles tendons put strain on your feet as they try to compensate by overdoing their natural rolling motion. Perform stretches that target your calves, as well as your ankles and toes. For example, stand on the edge of the stairs, and lower yourself up and down.
  4. Cushion the floor. Do you spend a lot of time standing on hard floors? A pad or rug in your kitchen or in your workplace could help.
  5. Rest up. If possible, stop or limit the activities that make your heels hurt. They need a break so they can recover.
  6. Vary your workouts. You may still be able to exercise if you change your routine. Go for a swim or ride a stationary bike instead of taking your usual run. Ease back into your former activities gradually to sustain your recovery.

Treating heel pain

  1. Ask your doctor. Arthritis and ligament tears can cause heel pain too. Your doctor will check your history and X-ray your feet to diagnose your condition.
  2. Be patient. If your feet have been under stress for a long time, they’ll take a while to recover. While patients often experience some relief quickly, it may take up to a year to see the full results.
  3. Apply ice. Cooling your heels can reduce inflammation and pain. You may also want to try contrast baths, alternating between hot water and ice, and finishing up with ice.
  4. Take medication. For fast aid, take a nonsteroidal anti-inflammatory drug like ibuprofen or naproxen. If your symptoms still persist after several weeks, your doctor may recommend corticosteroid shots.
  5. Wear a splint. Night splints that stretch your feet and Achilles tendon overnight are extremely effective. Many studies show they even work for patients whose symptoms are long-standing.
  6. See a specialist. If you need further assistance, your doctor may refer you to an orthopedist or podiatrist. You may also want to consult a sports medicine professional who can evaluate whether running or other activities are affecting your condition.

The sooner you start treating plantar fasciitis, the easier it will be to heal your heels. Protect your comfort and mobility by wearing supportive shoes, stretching regularly, and modifying your activities if you notice pain in your heels.

Powerful Pain Relief Through Meditation

Powerful Pain Relief Through Meditation

The Secret to Getting Powerful Pain Relief Through Meditation

Would you like to reduce pain without the side effects that accompany medication? You can, with a simple meditation practice. Meditation can be a very valuable tool to ease pain, stress, even anxiety.

👉👉👉7 Practical Tips to dealing with Chronic Pain

Scientists have been studying Zen monks to learn how meditation helps them cope with both chronic and occasional pain. While some of their accomplishments depend on their faith, many of their techniques can be used by anyone. Whether or not you already have a meditation practice, the suggestions below can help you get relief from pain.

1.     Appreciate the mind-body connection. There’s a growing understanding that our health depends on a wide range of factors. Our mind and body interact closely. This is a psychosomatic connection. The pain we experience due to physical conditions such as arthritis also affects us emotionally.

2.      Reduce apprehension. Your reaction to pain can become exaggerated if you anticipate that it’s going to occur. Fear of pain is a good thing when it helps you avoid dangerous situations. It’s less helpful if you dwell on how your back will keep hurting. Mindfulness meditation helps you live in the present moment and take a break from worries about the future.

3.      Manage anxiety. Studies show that experienced meditators feel pain but experience less emotional impact. Even beginners can use meditation as a useful distraction. With practice, you can become more skilled at noticing the affected body part but declining to get upset about it. You may be able to notice the sensation of pain without judging it as unpleasant.

4.      Fight depression. Depression is known to make the pain worse. When meditation helps you to feel happier and more peaceful, it’s also giving you greater protection from all kinds of afflictions.

5.     Loosen up. Many people feel some tension around an injured body part. If you’re nursing a stiff neck, you can focus on relaxing the area and opening it up. Imagine that your breath is flowing across the muscles, where it warms and heals them.

6.     Engage the pain. Pain may command all of your attention when it becomes severe. In such cases, trying to resist it may just make things worse. Some patients find relief by taking an active role in rating the relative intensity of their symptoms or observing how they increase and decrease over time.

7.     Get an early start. It’s a lot more challenging to learn to meditate when you’re in the middle of recovering from back surgery. By starting your practice in advance, you’ll be better prepared to cope with medical issues or the common aches that come with aging.

1.      Understand the relevance of meditation breaks: You’ll probably spend most of your life away from the meditation cushion. By learning to access the states of mind you attain while meditating, you can take advantage of those benefits anytime you want.

2.      Pay attention to your body & use pain as a cue. Even if you need to keep working when a headache hits, you can guide yourself with constructive reminders about how to deal with it. Use everyday discomforts to check in with yourself and see if anxiety and apprehension are building up.

3.      Guard yourself against depression. Depression can strike anybody, but you can lower your risks. A healthy lifestyle and a positive attitude can make it easier to stay on track. Depression is very common not just in adults but in children too. Your child sees how you feel and are quite astute at reading your body language. They tend to be in tune with their parent’s moods. Take care of yourself so you can take care of them too.

4.      Reduce other sources of stress. This may be easier said than done. However, it is imperative to address stressors that are within your control. Living with chronic pain can take a heavy emotional toll. It does tend to affect people around you too. If possible, build a strong support network and avoid taking on too many obligations.

👉👉👉6 Quick Stress Relief Tips with Reflexology

5.      Consult with your doctor. If symptoms of pain continue, talk with your doctor about other available methods of treatment. Fortunately, meditation can be used to complement conventional approaches. It is not a cure in itself.

Anyone can get started with meditation. Meditation is affordable. A myriad of resources can be accessed through books, audiobooks, and even just searching online. Youtube alone has videos to guide you with meditation. It is an effective method for treating physical and emotional suffering without harmful side effects. As you continue to practice, your skills will improve You will then spend less time worrying about pain and more time enjoying life.

🙏A Simple Guide of Meditation for Beginners
  1. Find a quiet area where you sit or lie down comfortably. There are meditation cushions that you can buy. I just use a cozy body pillow I already have. If lying down, rest your hands on your sides and visualize that they are heavy but relaxed.
  2. Closing your eyes allows you to focus and feel as visual feedback that can distract you from seeing your surroundings limit your other senses to focus and feel.
    1. Make your breathing effortless. simply breathe naturally, in through your nose and out through your mouth in a very relaxed manner.
    2. With eyes closed, focus on your breath: on how the upper body, torso, and chest rises and falls as you breathe slowly, in, and out. Inhale…… Exhale…..
    3. Feel and sense your chest, shoulders, rib cage, and belly. Focus your attention on your breathing without controlling its pace or intensity. Just let it flow. Your body limp and relaxed. Do not allow your mind to wander;
    4. It helps to visualize being in a place that is most relaxing and calming for you. As a tip, I search and look at a specific image of nature that I like. I search this online. Then I visualize myself in the midst of that serene place. Below is an example of an image where I visualize myself in its midst.

Practice this meditation for two to three minutes to start, and then try it for longer periods. I seem to have a better and deeper trance when I also listen to meditation music. Try this and it is truly amazing the tranquility you will feel when you allow your body and mind to be free and calm for a few minutes.

Hope this helps!

👉👉👉The Power of Deep Breathing & What You Should Know

Any Questions? Any thoughts you may have about these topics, do get in touch!

👉👉👉Click here to contact me. Would love to hear from you!

Prevent Back Pain with Day & Night Lifestyle Changes

Prevent Back Pain with Day & Night Lifestyle Changes

Simple Lifestyle Changes That Prevent Back Pain

I’d say 20-30% of patients we see at the clinic are being referred for back pain. It can be different conditions including spinal stenosis, bulging discs, sciatica, and other back issues. It can be very unpleasant, where you can experience pain that radiates to the leg, at times burning, tingling, or at times would feel like pins and needles all the way down the leg.

👉👉👉Top Tips to ease Chronic Pain Naturally

About four out of five Americans suffer from back pain at some point in their lives. It can take many forms, but lower back pain is the most common. Fortunately, there are many simple lifestyle changes you can make to avoid an aching back.

1.      Maintain a healthy body weight. Being overweight strains your back and disrupts your balance. Abdominal fat is especially problematic. Spot reducing is a myth but your midsection will usually slim down along with the rest of your body when you lose excess pounds.

2.      Exercise regularly. Yoga is a great way to improve your posture and flexibility and strengthen your muscles. Any physical activity can help fight inflammation by increasing the flow of blood and nutrients to your back.

3.      Eat more calcium. Strong bones help protect you from osteoporosis, a leading cause of back pain, especially for women. Eat your yogurt and leafy green vegetables like spinach or kale.

4.      Follow safety guidelines at work. Ergonomics is now commonplace in workplaces due to the high cost of injuries. Back injuries are the most common type of workplace injuries. Talk with your employer about job design features that will keep you productive and safe. You can opt for an ergonomic chair or a high – low office desk that allows you to stand in between tasks.

5.      Practice good posture. Make it a habit to press your lower abdomen against your spine. Keep your shoulders held back and relaxed. Hold your head up.

👉👉👉Learn About the Inflatable Traction Device for Neck Pain

6.     Observe Good Sitting Posture. Try to use an adjustable chair that will give you all the support you need. Prop a pillow against your lower back if needed. Keep your knees a little higher than your hips. Change positions or take a brief walk frequently.

7.      Observe Proper and Safe Lifting. Most people have surely heard the statement, “Lift with your legs, not with your back”. This is to make sure you are using the most powerful muscle in the body to lift, and not the smaller and weaker back muscles. I have had many patients rupture a disc from lifting and twisting the trunk.

  Bend down at the knees and lift with your legs to avoid putting the whole load on your back. Carry heavy objects close to your body. Get help if an object is too heavy for you to lift alone.

8.      Dress comfortably. Stiletto heels and heavy handbags can cause knee and back pain. So can overstuffing your pockets or wearing anything two sizes too small. Enjoy dressing up for special occasions but ensure your everyday wardrobe allows a full range of movement and your tote bag stays under 10 percent of your body weight.

1.      Select the right mattress for you. A moderately firm mattress usually works best because it adapts to the natural curves of your spine. If you have a firm mattress, an inch or two of padding on top may help.

2.      Sleep on your side. Sleeping on your side with your knees slightly bent helps protect your back. Even better, put a small pillow between your knees to keep your hips aligned.

3.      Sleep on your back. Sleeping on your back is also good. Stick a small pillow under your knees to maintain the curve in your lower back. Use enough pillow to position neck comfortably, not flexed forward as it can make breathing uncomfortable and stretch the posterior structures of the neck.

4.      Stop sleeping on your stomach. Lying on your stomach puts extra stress on your back and neck. You can wake up with neck stiffness and this bad habit can cause a rotational pressure in the neck alignment compromising your discs. Break the habit, lie on your side, and use pillows supporting your neck and shoulder. For better comfort, also place pillows in between your knees to maintain good spine alignment in sidelying. that will make it harder to roll over.

5.      Avoid alcohol. You may fall asleep faster by drinking alcohol but it impairs the quality of your sleep and you’re more likely to wake up with aches and pains. Some prescription medications may also interfere with sleep.

6.      Apply heat. A heat pack is an easy and safe way to keep a little ache from growing into a big one. Get a hot water bottle or a pack that you can microwave and apply to any spot that needs a little extra care. I do want to note that microwaveable heat pads do not last as long and you may end up going back to heat it up over and over. A  commercial plug-in heat pad like this one is available on Amazon.

 I just happen to refer my patients to Amazon, Walgreens, Target, or Walmart to get one like this especially one with an automatic shut-off to ensure safety.

It is imperatively important to see a doctor if you feel any numbness or tingling, or if you experience severe or chronic pain. For most backaches, these self-help techniques will give you effective relief and keep the pain from coming back.

👉👉👉Tips to Relieve Sore Muscles

SAUNA VS. ICE BATH: Which Works Better?

SAUNA VS. ICE BATH: Which Works Better?

Hot and Cold Therapy: Beneficial or Needless Self-Torture?

It is a known fact that heat or cold is a very common home remedy for pain. Whether in a form of a heating pad, liniments, it is the go-to pain relief choice. Heat and cold are commonly used for treating injuries to specific areas of the body.

But what about heating and cooling your entire body? We hear a lot about athletes soaking in a tub of ice cubes after a big game. Gyms featuring saunas to attract clients who go crazy using them after workouts.

Are these helpful in any meaningful way? Or is it just a silly fad without any merit?

Biohackers have promoted these ideas over the last few years. Let’s see if there’s any substance to their advice.

Spending time in a sauna regularly has its benefits:

  1. Good for Stress Relief. Sitting in a sauna can feel wonderful. It’s stress-relieving and cleansing, especially after you wash the sweat off.

  1. Facilitates the Formation of Heat Shock Proteins. Excessive heat stimulates specific genes to create heat shock proteins.

    These are helpful in eliminating free radicals in the body. Heat shock proteins can also repair damaged proteins.

  1. Spending time in a sauna can prolong your life. Research has shown that spending some time in a sauna at least four days a week may reduce the incidence of several causes of death. These include fatal cardiovascular disease, coronary disease, and sudden cardiac death.

  2. Endurance and aerobic capacity increase. Red blood cell counts and blood plasma volume increase with regular sauna use.

  3. Increased circulation. Heat causes your blood vessels to dilate and increases your heart rate. This can help injuries to heal faster and improve mobility in joints affected by arthritis.

Keep in mind that normal sauna temperatures are just fine. There’s no reason to crank up the heat in hopes of gaining greater benefits. No benefit is worth risking your life. Be reasonable.

A nice cold bath might not be that appealing but learn the advantages before making decisions!

A 10-minute ice bath can be beneficial, too:

  1. Reduces inflammation. Exposure to cold reduces inflammation. This is why you might ice a sprained ankle. It turns out that if you cool the entire body, the anti-inflammatory effect affects the entire body.

    An ice bath can reduce pain more effectively than just icing a specific area of the body.

    Many diseases, including heart disease, are believed to be at least partially due to systemic inflammation in the body. Regular ice baths may reduce the likelihood of developing many diseases.

  1. It can enhance the immune system. White blood cell counts increase after spending time in an ice bath. This has been shown to reduce the likelihood of getting sick.

  2. May reduce depression. Some studies have shown that regular ice baths can enhance mood.

The term “ice bath” is a bit of a misnomer. The most commonly researched temperature is 50 degrees Fahrenheit, which feels colder than you might think. It’s possible that your tap water is that cold. The time spent in the cold water was 8-12 minutes.

 Maybe you don’t have access to a sauna or a cold bath. Will a hot tub, hot shower, or cold shower work just as well?

There’s not a lot of research on the benefits of these other options. It seems reasonable to assume that these could be viable substitutes, but there are no guarantees. It’s not too hard to find a health club that has a sauna, and you can take a cold bath or shower at home.

There are definitely health benefits to safely exposing yourself to hot and cold temperatures.

You may have also heard about the use of contrast bath, which is the use of contrasting temperatures that can shock the body due to the alternating action of vasoconstriction and vasodilation.

When the body is subjected to cold and capillaries constrict, it is called vasoconstriction. This also happens when an ice pack is used over bruises or inflamed joints. When heat is used, blood vessels open up, called vasodilation, dilating blood vessels. This is consistent with the physiological of heat: expansion.

In using hot or cold therapy, it is just important to remember: HEAT expands, COLD constricts. For muscle spasms, cramps, heat proves to provide relief than cold for already tight muscles. For inflammation, on the other hand, cold works better as it decreased warmth in inflamed joints or body parts.

The stress that these situations create stimulates the body to make healthy adaptations.

However, as with all things, it’s important to be safe and reasonable! If you use hot and cold therapy safely, they can benefit your health.

Do this to Relieve Joint Stiffness Fast!

Do You Struggle with Stiff Joints? 13 Ways to Find Relief

Young and old, joint stiffness seems to plague us all. No matter how intense or sedentary our activities may be, we all experience it at some point.

Do your hips and knees feel stiff when you wake up in the morning? Do you struggle to stand up after watching a long movie? There are several reasons why prolonged inactivity may cause such symptoms.

One of the most common reason is arthritis. You may have osteoarthritis, which affects many older adults as the result of the joints experiencing years of ordinary wear and tear. If you’re younger, you may have rheumatoid arthritis or related conditions involving your immune system.

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Duration can be a simple way to distinguish between the two. Stiffness related to osteoarthritis typically eases up in about 15 minutes or less while symptoms of rheumatoid arthritis tend to last much longer.

Whatever the cause, morning stiffness can usually be eliminated or reduced. Try these strategies for finding relief.

Medical Treatment for Morning Stiffness:

  1. See your doctor. Your doctor will perform blood tests and examine your joints to make a diagnosis. They will also ask you about your medical history because genetics and injuries could increase your risk for arthritis.

  2. Consult a specialist. You may be referred to a rheumatologist. They are specialists in autoimmune conditions who can help you to develop a treatment plan.

  3. Take medication. There are many over-the-counter and prescription drugs to help relieve arthritis pain. Depending on your diagnosis, anti-rheumatic drugs may also be an option.
  • Get referred to physical therapy. Learning to move safely without damaging your joints can make you more comfortable and independent. A physical therapist will provide exercises to help you with daily activities.

 Some approaches that a physical therapist may use include therapeutic exercises, manual therapeutics that can include joint mobilization to regain joint motion, soft tissue mobilization to release muscle tightness that can hinder movement, or relieve muscle spasms. A physical therapist also has an arsenal of modalities for pain relief. This can be ultrasound, electrotherapeutic point stimulation, low-level laser or phototherapy, Kinesiotaping (or KT Taping), and much more. Consult with a therapist. You can always get a referral from your primary physician, rheumatologist, neurologist, or internist. Nowadays you can also get a referral from a Nurse practitioner or a physician assistant. Check with your insurance.

Home Remedies for Morning Stiffness:

  1. Lose weight. Excess pounds strain your joints, as well as your heart. Lighten up with healthy eating and regular exercise.

  2. Build strength. While it’s impossible to replace the cartilage you lose with age, you can increase your muscle mass. Lift weights or do floor exercises that use your body weight for resistance. Strong muscles give your joints extra support.
  • Increase flexibility. Safe stretching fights stiffness too by loosening tendons that naturally tighten when you sleep or sit still. Practice yoga or do leg and arm stretches while you watch TV.

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  • Change your diet. There’s little evidence to support claims about expensive supplements and miracle foods that cure arthritis. On the other hand, a diet low in processed foods and rich in nutrients limits inflammation. Eat more fatty fish, nuts, green vegetables, and cherries.

  • Sleep well. Adequate rest is essential for healing. Go to bed and wake up on a regular schedule. Darken your bedroom and block out background noise with a fan or white noise machine.

  • Manage stress. Chronic tension can aggravate arthritis and any mental or physical condition. Relax with gentle music, meditation, or a warm bath.
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  • Apply heat. For pain relief without drugs, apply a warm compress to your sore hips or shoulders. Long-standing injuries usually respond more successfully to heat while ice is recommended for the first couple of days after a new event.

  • Keep moving. Prevention is a sound strategy. As the saying goes, “An ounce of prevention is better than a pound of cure!”. When possible, take frequent breaks when you know you’ll be stuck in one place for a while. Shift your sleep position during the night and walk around while you’re on the phone.

Taking care of your joints will help you to sleep more restfully at night and move more comfortably in the morning and throughout the day. Maintain a healthy weight, avoid fatigue, and talk with your doctor if you need more assistance.

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