Most of us loose
weight with a dietary or weight loss program. And gain it back. But
there are those exceptional ones who not only lose but maintain it for long. What
is it that these people have that others don’t? They also belong to the dietary
community yet so distinguished.

The answer to this puzzle lies in
our head. Yes, the control of all our systems, behavior and thinking, is
responsible for deciding whether we can be among those exceptional few.

Our brain can be roughly
separated into four quadrants- two each on the right and left sides. These process
information and relate them to others in a particular way, different from other
people. Unless influenced by other factors, our brain automatically resorts to these
preset preferences from our dominant quadrant.

The quadrants named A, B, C and D,
define a set of inherent qualities that decide the personality and behavior of
the person.

Quadrant A people are more
analytical and are more inclined to numbers and statistics.

Quadrant B people are big ones
for system; are methodical and more attuned to sticking to a set structure and
routine.

Quadrant C people are emotional
and are somewhat detached from the worldly aspects. They find it easier to
connect to people on a spiritual basis.

Quadrant D people are the most
flighty among the lot. With minimal concern for routine, these people seek
pleasure in exploring new avenues.

As sticking to a set regimen is
mandatory for weight loss, it
becomes easier to guess who all shall be the right candidates for being heroes
in the battle against flab. Someone with an active and dominant quarter B has
all qualities like punctuality, respect for routine (even if boring) that can make
him a successful dieter.

It is true that most of the men experience erectile dysfunction at a particular age. Age is an important factor that leads to erectile dysfunction or impotence in men. When a person is young there are fewer chances of a person being impotent but, as age proceeds the complications of getting impotent also increases. More and more emotional and physical stresses are some of the points which need attention.  

Erectile Dysfunction is a medical condition which affects most of the men to an unreliable extent at some point in their lives. Severity of Erectile Dysfunction in men depends from person to person. Some men do not get any erection, some get less erection, but there are some others who are not able to maintain it. Erectile Dysfunction slows down a man and his partner’s sexual life.  

Today, the world has changed and various techniques are used to treat and diagnose erectile dysfunction but still it is a taboo among most of the people. People still feel shy in discussing problems related to their sexual health.

Suffering in silence from a problem which can be cured can spoil relations among the partners and, may result in various misunderstandings and hurt feelings. The causes of erectile dysfunction are different so, treatment for this problem should be individualized. Sometimes, lifestyle change can cure this problem. 

If Lifestyle change does not prove to be effective, you can try various erectile dysfunction drugs available in the market. Most of the erectile dysfunction drugs are available through prescription. When you realize that you are suffering from Impotence than consult a doctor. Viagra has proved to be the best and most successful drug in this regard.

There are many people that suffer from sinus problems.  A sinus is a cavity in the skull which is used to make the skull lighter, give room for the skull to grow, and to cool down the inhaled air.  There are four types of sinuses in humans which include the maxillary, ethmoid, sphenoid, and frontal sinuses.  The maxillary sinus cavity is located below the eye and to the side of the nose below the cheeks.  The ethmoid sinus and the sphenoid sinus are some of the most functional sinuses and are located between the eyes and under the nose.  The frontal sinus cavity is located in the middle of the forehead.

The sinuses can cause many problems.  The most common problem is a sinus infection.  A sinus infection is caused by a blockage of bacteria and mucus in the sinus cavities.  The blockage begins usually when a person has a cold or allergy.  The sinus cavity lining becomes swollen when a cold or allergy exists.  When bacteria get into the sinus cavities, they attack the swollen lining which then causes greater inflammation.  The cilia are tiny hairs in the sinuses which are used to flush out bacteria and mucus.  When the inflammation from the bacteria occurs, the cilia can no longer flush it out therefore the bacteria and mucus become trapped and the infection begins.

There are many symptoms which may occur with a sinus infection.  Generally, a person may experience cough, congestion, facial pain and pressure, green nasal discharge, and postnasal drip.  When the sinus infection lasts for twelve or more weeks it is considered chronic and can have additional symptoms such as loss of sense of taste and smell and the person may also become fatigued.

There are many forms of treatment for a sinus infection.  Nasal sprays are one common treatment.  Nasal sprays work by distributing saline solution up into the sinus cavities.  Nasal sprays are meant to moisten the cilia so that the trapped bacteria and mucus can be washed out.  The problem with nasal sprays however is that they have large particle sizes that cannot make it past the inflammation at the opening of the sinus cavities and up to the sinusitis infection.  Oral antibiotics are also a frequently used treatment.  Oral antibiotics work on infections by flowing through the blood stream to the infected area.  Oral antibiotics are usually ineffective when it comes to sinus infections due to the fact that there are only a small amount of blood vessels in the sinus cavities which makes it difficult for an efficient amount of antibiotic, along with anti-fungals and anti-inflammatories, to make it to the sinus infection.  Another treatment that may be used is irrigation.  Irrigation, like nasal sprays, is meant to moisten the cilia so that it can function properly.  Also like nasal sprays, it is difficult for it to make it through the inflammation and to the sinuses.  Irrigation is also usually a very messy treatment.

Our sinuses have important functions and it is important to keep them clear from infection.  A sinus infection can become an inconvenience in many ways and also may cause future problems for the sinus cavities.  It is best to take care of a sinus infection at the beginning and to prevent it from becoming chronic. 

Erectile dysfunction, tied closely as it is to cultural notions of potency, success
and masculinity, can have devastating psychological consequences including
feelings of shame, loss or inadequacy; often unnecessary since in most cases
the matter can be helped. There is a strong culture of silence and inability to
discuss the matter. In fact around 1 in 10 men will experience recurring
impotence problems at some point in their lives.

First, it should be noted that there are two kinds of erectile
dysfunction. You may be merely suffering from psychological effects that
are causing your lack of erections. It can be very hard to determine if the
condition is brought on by physical means or psychological means, but there are
certain ways to differentiate between the two. If you never experience an
erection, then the cause is most likely physiological. If you experience an
erection rarely, it may be psychological. For instance, having normal erections
in the morning may be a signal that you have psychological ED. Getting tested
for mental illnesses should be the first step if you sometimes experience an
erection, but not always.

When concerning physiological erectile dysfunction, the symptoms are rather
e
asy to see. You will be unable to achieve an erection at any given time. If
you do get erections, but lose them easily, this can also mean you have ED- and
that something more serious is going on. Diseases such as cardiovascular
disease will often cause a shorter erection. Losing your erection is a clear
sign of one a few diseases that may cause it- and you should be checked out
immediately.

If you are like most men who suffer from ED, you just can’t get an erection
at any given time. This is classic erectile dysfunction, and is considered to
be physiological. You will of course have to talk to a doctor to get more options
on erectile dysfunction cures and other techniques that may aid you in getting
your life back. And there are Sexual pills like Kamagra, Generic Viagra,
lovegra etc all available at any reliable online
pharmacy store to cure your dysfunction.

In conclusion, there are three main types of ED symptoms- two of which are
rather serious. Psychological or “Dying erections” can signal
something more serious. In general, any kind of erectile dysfunction should be
reported to a doctor to remain on the safe side.

Let’s face it losing weight is no easy task.

First, you must learn that your body and mind are one. Skills and behaviours are required for you to succeed in your weight loss goals. Improving your thinking from negative to positive is an ability that can be developed through repetition. Responding to difficulties and challenges in a positive way is something you learn. A positive attitude is the key to weight-loss success. 

Mind can triumph over fat.

The first step in losing weight is the acknowledgement that “you can do it.” This attitude is a must in your successful weight loss. Your mental attitude can change your life.

Your mind comprehends habits through repetition. The more you think or do something over and over again, the more they shape your personality and style, good or bad. Therefore, if you are serious about losing weight and changing your body, you have to start with changing your mind.

Visualize yourself with the body you want.

When you have fixed an image of yourself in your mind, let it be your incentive for changing your lifestyle; exercising and good eating habits.

Define how you want to improve your body. Don’t just say “I want to look better.” Put it into words and solid goals like “I’m size 16 and I want to be a size 10.” This is concrete, and your mind can comprehend.

Be aware of your daily physical activities and your eating patterns.

Most people eat what they want whenever they want and never take in consideration what foods work for or against their bodies. Most of us really believe we eat far less than we actually do.

The same goes for exercise. Most of us probably believe we get plenty of exercise in a day, walking a block from the bus stop to the office, going up a flight of stairs, or doing a bit of house cleaning; but these aren’t enough to burn the extra pounds.

One of the best ways to keep track of your daily food intake and your daily exercises is by keeping a journal. Many times our behaviours come so automatically that we don’t even realize the extra foods and calories we eat. We grab a bag of chips in the evening while watching TV or a couple of cookies working at the computer and then we wonder why we don’t lose any weight.

By writing a journal, you will be able to determine what you’re doing right from wrong and it will be much easier for you to take control of your bad eating habits and your lack of daily exercise. Be as honest as you can and the information will be the most helpful tool for your success in losing weight. 

Keep your weight loss goals small and achievable.

Start slowly and choose a realistic plan that you can live with. There are many sensible eating plans that work and that are easy to follow. Only you can train yourself to begin new eating habits and stick with them. Use a common sense approach by selecting a plan that is low in fats and sugar. Slowly change your eating habits by replacing fat foods with natural and healthy foods. Don’t forget, your mind can be trained and your habits can be changed.

Use the same approach for an exercise program. Start by setting small goals and meet them, then set more difficult goals. Always acknowledge your progress even if it’s small. Although you might set a goal to lose an inch off your waist but you lose only a half an inch, don’t say you failed. Be positive and do not condition yourself to accept failure or never even consider failure.

Unless you are able to pattern your subconscious into accepting a healthy lifestyle, you will never change your old lifestyle. How can you do that? By exercising your mind just as you would your body!

Fail to ensure that your diet is adequate in anti-oxidants and you’re asking for your body to be attacked by free radicals.  And the potential severity of this attack should not be underestimated, because free radicals are strongly implicated in the ageing and degeneration of our cells and therefore of our bodies as a whole.

If you’re at all interested in diet and nutrition you’ve probably heard of free radicals and gathered that they’re regarded as highly damaging.  You may also be aware of research suggesting that so-called “anti-oxidant” foods (sometimes referred to as “superfoods”) and supplements may play a useful role in counteracting the effects of these free radicals.

But what exactly are free radicals and anti-oxidants, and how do they do what they do within the body?

To provide a detailed explanation would probably require a PhD in molecular biochemistry, but the basics appear to be as follows.  

Every cell in the body is comprised of molecules, which are in turn comprised of atoms.  Each atom is made up of a nucleus surrounded by layers of electrons and it is the electrons in the outermost layer which form stable molecules by bonding with the electrons of other atoms.  Free radicals are formed, however, when normal metabolic reactions within cells sometimes leave some of these electrons unbonded and their molecules thereby destabilised. 

This is a perfectly normal and natural process, and free radicals may even serve a useful purpose in helping the body’s immune system to counteract threats such as viruses and bacteria.  Normally the body can in any case handle free radicals, but problems can arise if they’re produced in excessive quantities or if insufficient anti-oxidants are present.  If left unchecked, free radicals multiply themselves through chain reactions which can rapidly lead to cellular damage and ultimately even disease.

The importance of anti-oxidants is that they seem to counteract the effects of free radicals by using their own electrons to bond with and stabilise them.

The problem for us in the twenty-first century is that our environment seems as  though it might have been expressly designed to encourage our bodies to produce free radicals.
  Modern pollutants such as industrial emissions, car exhausts, pesticides, herbicides, dyes and all kinds of everyday household chemicals expose us to ever greater quantities of toxins.  An unwelcome by product of its increasingly desperate struggle to detoxify the body is that the liver produces enormous numbers of free radicals.

And all of this is happening just when our diets have never been more deficient in the anti-oxidant nutrients which are most vital for the manufacture of the free radical destroying anti-oxidant enzymes.  Most important of all these nutrients are vitamin C, mostly found in fresh fruits and vegetables; and Vitamin E, principally found in whole grains, nuts and certain natural oils.  But the modern prevalence of highly refined grains, and the treatment of fruits and vegetables with preservatives, dyes, pesticides and even radiation is a proven disaster for the retention of these vitamins in their natural food sources. 

Despite this, many physicians nevertheless continue to insist that a balanced and varied diet including all the main food groups should generally provide adequate nourishment, including anti-oxidants.  And in a sense of course they’re right.  In an ideal world if everybody ate three well balanced meals a day, including an abundance of fresh fruit and vegetables, there might indeed be no need for supplementation.   But of course, very few of us do eat like that these days.

It’s been reported for example that some 25% of all Americans obtain only around 40mg of Vitamin C from their daily food intake – and that’s only 2/3rds of a recommended amount which many authorities regard as in any case far too low.  Likewise, the principal food sources of vitamin E make it very difficult indeed to obtain an adequate supply from food alone. 

Although the body functions holistically, and needs an adequate supply of a full range of vitamins and minerals if it’s to produce a good supply of anti-oxidants, any deficiency in vitamins C or E is particularly serious.  Numerous studies have credited both these vitamins with excellent protective effects against the characteristic degenerative diseases associated with excessive free radical activity – including diseases of the heart and circulatory system, age-related cognitive and visual impairment, and even cancer. 

Not surprisingly, then, many well informed individuals, including many physicians, take the view that supplementation of their diets with these vital nutrients is a highly sensible precaution.

Bad Breath is an embarrassing problem. Bad Breath is usually caused by the breakdown of proteins by bacteria somewhere in the mouth. Bad breath is not contagious. Bad breath is a problem that is shared by millions of people across the country. Chronic bad breath, known as Halitosis, does not come from the stomach. Although there is no way of knowing for sure, most adults probably suffer from bad breath occasionally, with perhaps a quarter suffering on a regular basis. The only odor that comes from the stomach is when you burp. Food odors are transitory and should not be confused with bad breath. Human’s sense of smell has the ability to adjust to odor. Health conditions and habits are among the causes of bad breath. In many cases, you can improve bad breath with proper dental hygiene.

Food eaten such as garlic and spicy foods once absorbed into the body can release odor through the lungs when you breathe.Therefore, most people with halitosis are not aware of their bad breath.Certain foods, such as garlic and onions, contribute to objectionable breath odor. Once the food is absorbed into the bloodstream, it is transferred to the lungs, where it is expelled. Brushing, flossing and mouthwash will only mask the odor temporarily. If you don’t brush and floss daily, particles of food remain in the mouth, collecting bacteria, which can cause bad breath. Food that collects between the teeth, on the tongue and around the gums can rot, leaving an unpleasant odor.

Causes of Bad Breath

Bad Breath is usually caused by the breakdown of proteins by bacteria somewhere in the mouth. If you don’t brush and floss daily, particles of food remain in the mouth, collecting bacteria, which can cause bad breath. Bad breath can also be caused by dry mouth (xerostomia), which occurs when the flow of saliva decreases. Saliva is necessary to cleanse the mouth and remove particles that may cause odor. Tobacco products also cause bad breath.

Symptoms of Bad Breath

1.Poor dental hygiene.

2.Infections in the mouth.

3.Respiratory tract infections — Sore throat, swollen lymph nodes (“swollen glands”).

4.External agents Cigarette stains on fingers and teeth.

5.Dry mouth.

6.Systemic (bodywide) illnesses-diabetes, lung disease, kidney failure or liver disease.

Treatment of Bad Breath

1.Use a tongue cleaner and clean right to the back of the tongue.

2.Use a mouthwash is recommended. The best time to use it is just before sleeping.

3.Drink plenty of fluids, avoiding too much coffee and alcohol.

4.Clean your mouth after eating dairy products, fish and meat.

5.Chew sugar-free gum, especially if your mouth feels dry.

5.Eat fresh food and fibrous vegetables.

6.Mouthwashes are generally cosmetic.

Eating disorders also called is Anorexia nervosa and Bulimia. Eating disorders is important to recognize that each factor plays a role in predisposing, precipitating, or perpetuating the problem. Anorexia nervosa compulsive eating are the most common among such young children, but there are cases of bulimia being reported. It is usually begins at the age of fourteen or fifteen, with another peak in incidence in eighteen year olds. It is estimated that 40% of nine year olds have already dieted and we are beginning to see four and five year olds expressing the need to diet. It’s a shame that children so young are being robbed of their childhoods. Children raised in a dysfunctional family are at a higher risk for developing an eating disorder. In a home where physical or abuse is taking place, the child may turn to an eating disorder to gain a sense of control. Children may also develop eating disorders as a way of dealing with the many emotions that they feel, especially if they are raised in a home that does not allow feelings to be expressed. Children who are compulsive eaters are usually using food to help them deal with feelings of anger, sadness, hurt, loneliness, abandonment, fear and pain.  There are many serious complications of anorexia, including fainting from low blood pressure, electrolyte disorders, being intolerant to cold, constipation, decreased energy, changes in mood, anemia, kidney failure and osteoporosis (brittle bones).

Eating disorders can cause heart and kidney problems and even death. Genetic attributes and it is more common in children who have a first-degree relative with an eating disorder. Children are at a risk for developing an eating disorder if the parents themselves are to preoccupied with appearance and weight. Eating disorder risk factors is purging behaviors (vomiting or using diuretics (water pills) or laxatives to lose weight). Restrictive eating patterns, which can lead to a failure to gain weight or to being underweight and can include skipping meals, fasting, or eliminating entire food group
s. Amenorrhea (absence of menstrual cycles) or delayed onset of puberty and menarche. Parents may first suspect a problem when they discover large amounts of food are missing from the pantry or the refrigerator, though it’s hard to imagine one child could have eaten so much. Mothers with eating disorders may have a difficult time feeding their infants and young children and will further effect the child.  Often the family environment will be less cohesive, more conflicted, and less supportive. People with bulimia may be anywhere from underweight, to normal weight, to overweight. It is estimated that as much as 3% of college-aged women have bulimia. Other signs found in teens with eating disorders include having dry and brittle hair, losing hair, and having muscle wasting.

Treatment of eating disorders is slow and difficult (and sometimes requires hospitalization) and should be overseen by a mental health. Exercise is also an important part of everyone’s life and we need to help our children become involved in physical activity. Patients with anorexia also require nutritional and medical intervention to make dietary. Do not criticize your own or your child’s weight, shape or size.  Different types of therapy can help treat binge eating disorder. For example, family therapy and cognitive behavioral therapy teach people techniques to monitor and change their eating habits and the way they respond to stress. Family therapy includes the whole family in the process of helping the individual. Cognitive-behavioral therapy combines the approach of helping the individual change their self-defeating thoughts with changing their behavior. Counseling also helps patients look at relationships they have with others and helps them work on areas that cause them anxiety. Weight-control programs are helpful for some people affected by binge eating.  The medical treatment of bulimia has concentrated on antidepressants , particularly fluoxetine, which has been found to decrease binge eating and vomiting for about two-thirds of bulimic patients.

Many of the people that come to Massage Therapists and Bodyworkers are seeking someone to help them with muscular pain and chronic tension from Myofascial Trigger Points. They’ve heard that Trigger Point Therapy is a great way to naturally relieve their pain and restore function.

Trigger Point Therapy is used when Myofascial Trigger Points are present in a person’s muscles. Myofascial Trigger Points, usually just called Trigger Points, are hyperirritable spots in a muscle associated with a palpable “knot” or “taut band” in the muscle tissue. Trigger Points are painful on compression and can refer pain and tenderness to other areas. Trigger Points are usually ischemic and often cause an entire muscle to be painful, too tight, weak, and more easily fatigued. Trigger Points can be caused by overworking or overstressing muscles, direct trauma to muscles, or even sustained chills. Trigger Points can be either the cause or a contributing factor of a wide variety of painful conditions.

Trigger Point Therapy directly targets the trigger points and the muscles in which they’re found. In Trigger Point Therapy the Massage Therapist carefully seeks out the trigger points in a muscle wit
h their fingers and uses specific compression techniques, friction strokes, and stretches which make the trigger points release and seemingly melt away. The release of the trigger point usually results in a rapid decrease or complete elimination of muscular pain. Trigger Point Therapy is a versatile technique and is often employed to treat low back pain, TMJ pain, headaches and migraines, whiplash, tennis elbow, frozen shoulder, hip pain, carpal tunnel syndrome, and more. Trigger Point Therapy can be used by itself as a stand-alone treatment, or it can be used during a Swedish massage, Sports massage, or Medical massage and as part of Neuromuscular Therapy or Deep Tissue Massage procedures.

Trigger Point Therapy does have a reputation as being a painful therapy to receive. However, despite its reputation as a “no pain, no gain” type of technique Trigger Point Therapy can be quite comfortable to receive. Some clients may experience some mild discomfort during the treatment. This mild discomfort is often described as a “good pain” that rates low on a standard pain scale and is actually welcomed by most clients. Try Trigger Point Therapy. You have nothing to lose except your pain.

Depression is a very real and treatable illness. Depressive disorder is not the same as a passing blue mood. Depression is very common and affects as many as one in eight people in their teen years. Depressed mood is generally situational and reactive, and associated with grief, loss, or a major social transition.  Sadness is a part of being human, a natural reaction to painful circumstances. All of us will experience sadness at some point in our lives. Depression, however, is a physical illness with many more symptoms than an unhappy mood. Depression affects people of every color, race, economic status, or age; however, it does seem to affect more females than males during adolescence and adulthood. It is usually starts between the ages of 15 and 30. It is much more common in women. Women can also get postpartum depression after the birth of a baby. Some people get seasonal affective disorder in the winter. Depression is one part of bipolar disorder. Depressive disorders come in different forms, just as is the case with other illnesses such as heart disease. This pamphlet briefly describes three of the most common types of depressive disorders. However, within these types there are variations in the number of symptoms, their severity, and persistence.

Another type of depression is bipolar disorder, also called manic-depressive illness. It is characterized by cycling mood changes: severe highs (mania) and lows (depression). There is no single cause for depression. Many factors play a role including genetics, environment, medical conditions, life events, and certain thinking patterns that affect a person’s reaction to events. Major depression is manifested by a combination of symptoms (see symptom list) that interfere with the ability to work, study, sleep, eat, and enjoy once pleasurable activities. Some people experience a serious mood change when the seasons change. They may sleep too much, have little energy, and crave sweets and starchy foods. This condition is seasonal affective disorder (SAD). It usually happens during the winter. A less common type of SAD happens in the summer. Severity of symptoms varies with individuals and also varies over time. Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain. Feelings of guilt, worthlessness, helplessness. Loss of interest or pleasure in hobbies and activities that were once enjoyed. Decreased energy, fatigue, being “slowed down”. Difficulty concentrating, remembering, making decisions. Insomnia, early-morning awakening, or oversleeping.

Ayurvedic Herbal Home Remedies for Depression Tips

1.Add some fresh Rose petals to a cup of boiling water. Add sugar and drink whenever feeling depressed.

2.An Apple eaten with milk and honey is very good to uplift a mood. Good Home Remedy for Depression.

3.Powder the seeds of 2 green cardamoms. Add to 1 cup of boiling water, add sugar and drink this tea twice a day.

4.A neutral immersion bath for one hour daily is also helpful in the treatment of depression.

5.Relaxation and meditation are also effective measures in the treatment of depression. The best method of relaxation is to practice shavasana or the dead pose. Meditation involves training the mind to remain fixed on a particular external or internal location. Mediation helps to create balance in the nervous system. Effective Home Remedy for Depression.

6.Diet has a profound effect on the treatment of depression.

7.Morpheme Memocare is a combination of brain boosting herbs like Brahmi, Ashwagandha, Vacha, Mulathi and others, which guards against stress, depression and improves learning ability in a natural way

8.Lying down, in a dark room, maybe getting a 1/2 hour of sleep,will always make you feel better.

9.Another domestic remedy for depression is a tea made of Indian basil (tulsi) and sage. Use 1/4 teaspoon tulsi and 1/2 teaspoon of sage per cup of hot water; drink twice a day.

10.Blanch 5-7 rosemary leaves in a boiling cup of water, add honey, wait 3 minutes and drink.

11.Warm avocado leaves and put them on forehead.

12.Cook and eat: white rice with lily bulb, palm and tulip (add nothing more).

13.Cook 3-4 tablespoons of oatmeal to 1 cup of rice milk or soy milk, boil and stir for a minute on law temperature. Can add nuts, almonds, dried fruits, maple syrup or honey.

14.Blanch mint to make tea and drink.

15.Stir 1 teaspoon of lavender leaves to a cup of boiling water, cool and drink 3 times daily.

16.Eat: Nuts, cheese and a spoon of apple cider vinegar in a glass of water.

17.Eat at least 5 bananas a day, Reduce to one in time.

18.Eat a lot of pumpkin seeds.

19.Various yogic asanas such as halasana, paschimottanasana, sarvangasana, shavasana, shalabhasana, vakrasana, bhujangasana and pranayamas like kapalbhati, bhastrika are highly beneficial in the treatment of depression.

20.Cook 3-4 tablespoons of oatmeal to 1 cup of rice milk or soy milk, boil and stir for a minute on law temperature.