Exercise Safely During Pregnancy

With your growing belly, exhaustion and body aches, you may struggle to find the energy to exercise, but regular physical activity can help you feel better and stay healthy during pregnancy. Aim for about 30 minutes of exercise each day, or a total of two and a half hours weekly, suggests the March of Dimes. The benefits include increased energy, healthy weight gain, preparation for birth, decreased stress and reducing pain and discomfort. Before you break a sweat, though, you need to take safety precautions to keep yourself and your baby healthy.

Discuss your current workout routine with your prenatal care provider at the beginning of your pregnancy to determine if you can continue. If you don't already exercise, discuss the options for a safe workout routine with your doctor. You'll need to start a gradual workout plan, rather than jumping into exercise full-force. In general, if your pregnancy is low-risk, you can exercise moderately without any danger to your baby, but getting your doctor's approval is still a good idea.

Choose prenatal exercises that you enjoy and those that reduce any risk to your baby. Skip workouts that involve physical contact, jerky movements or the potential for falls -- including skiing, bike riding, kickboxing and soccer. Once you pass the first trimester, avoid workouts that involve lying flat on your back, recommends MayoClinic.com. Try walking, swimming, low- to moderate-intensity workout classes or yoga.

Warm up before each workout session to prepare your body for the exercise. Cool down and stretch at the end of the workout session.

Drink lots of water as you exercise to avoid dehydration and keep your body cool. Exercise indoors on hot days so your body doesn't overheat. Slow down your routine if you feel too hot. A body temperature higher than 102.6 degrees Fahrenheit increases the risk of developmental problems to your fetus, according to KidsHealth.org.

Monitor your body during and after exercise to watch for warning signs of a problem. Change your routine or reduce the intensity if your body tells you the workout is too difficult. Call your doctor if you notice anything abnormal, especially pain, contractions, vaginal bleeding, fluid from the vagina, shortness of breath or dizziness.

Change your exercise options as your pregnancy progresses, if necessary. Your growing midsection may throw off your balance or make certain exercises difficult to do. If your normal workout class is no longer a good fit, check out a prenatal exercise class instead. If walking puts too much pressure on your joints, switch to swimming.

How to Tighten Stomach Skin

Have you recently had a baby or lost a significant amount of weight? You might experience some lose stomach skin. Many people feel disheartened that they will never tighten stomach skin. There are several ways to tighten stomach skin that will help you look better and feel better about yourself.

Add three 8 ounce glasses of water to your daily diet. Try to consume the water at each meal. Water helps the body stay hydrated and will in the long run help to tighten stomach skin.

Tighten your stomach muscles throughout the day while you are standing in lines, driving your car or even watching television. Pull your stomach muscles in. Hold for a few seconds. Release and repeat several times. This will build your core stomach muscles.

Apply collagen cream to your stomach area three times a day. Allow enough time for the collagen moisture to soak into your skin.

Quit eating sweets or products that contain fructose syrup. These create by-products in your body that breaks down collagen needed to keep your skin elastic and tighter.

Lie on your back. Lift your legs half way in the air. Hold. Lower your legs. Repeat several times.

10 Quad Strengthening Exercises Sure to Help Your Back

Strengthen Your Quad Muscles at the Gym
Quad strengthening exercises may make a good addition to your  back pain prevention or management program.  This is because strong quads can help support the spine..

Up to a point it doesn't matter which exercise you choose. Rather, the idea is to extend your knee and/or flex your hips.  (Quadriceps muscles cross over and work both these joints.)

Of course, if you haven't exercised much, you have spine, hip and/or knee problems, and/or you are coming back to exercise after a time away, start easy.

Ideas for that include quad sets (ee the next slide for instructions) and the leg extension machine at the gym

The key with working out with strength machines at the gym is to use light weights until all muscles of your body are strong enough to support you through all your regular activities. At that point, consider upping the weight amount to build more muscle mass.  Never train through pain.

Quad Sets
Quad sets are a fairly easy way to get started working the muscle.  All you do is sit with your legs straight in front of you and contract the muscle statically. (Do 1 leg at a time).  Ten repetitions of 1 second each is good at first, but as you get stronger you can increase the number of reps or add in a 2nd set.

Wall Squat Quadriceps Exercise
Squats against the wall with a fit ball behind your back is another beginner's quadriceps exercise. The wall gives you a bit of stability, which frees your muscles up for better mobility.  The ball makes the up and down movement a little easier, too.

Plus, riding up and down on a colorful ball is kind of fun, and may help take your mind off the feeling of the burn.

Squat for Quad Strength
If you're serious about getting stronger in your quad muscles, a good squat - done with good technique is a must have exercise in your program. By the way, squats work more than just your quadriceps muscles.  They also strengthen hamstrings, core, back and butt muscles.

Get Your Quads in a Big Way with Hover Sitting
What better way to challenge your quad muscles than by hover sitting over a fit ball?  While straddling the ball, bend your hips and knees (always a good practice for backs, anyway) and stay there for several seconds.  The duration you choose to spend like this should depend on how strong your quads are currently. Don't forget to breathe!

Quad Strengthening With A Partner 
Let's face it.  Quad strengthening exercises are just more fun with a partner.
Position yourself back to back with your partner to start.  Then, both of you should bend slightly at the hips and knees.  Support one another by leaning against each other - this may take a bit of the pressure off your legs, allowing you to stay there longer.

Vary Your Standing Quad Strengthening Exercise
Every good workout program needs variety.  Variety is good for "getting" more muscle fibers and training for everyday functionality.  For a standing straddle squat, you might add a little trunk twist by bending over  (from the hips and not the back, please) and touching one ankle or toe with the hand that's on the opposite side of your body.

Strengthen Your Quad Muscles with Sitting Leg Extensions
Sitting leg extensions are good for both areas of the quadriceps - hip and knee.  Sit on a chair or challenge your balance and posture by sitting on a fit ball.  (Use the chair if you are weak or just getting started.)  Extend your leg until your knee is straight but not locked.   Do about 10 of these with good posture.

Quad Strengthening on a Fit Ball
If your back can handle 1-legged challenges, sit lightly on a ball with one leg bent in front and the other straight out behind you.  The legs should take most of your weight, and the ball is their to "catch" you if things start to go awry.

Lean the weight of your trunk forward over your bent leg and hold for 5-10 seconds.  Return to the start position and repeat 5-10 times.

Take Your Quad Strengthening to the Next Level
Once you've mastered the previous 9 quad strengtheners, take the challenge to the next level by balancing on 1 (bent) leg as you extend the other out in front of you.

Improve Your Skin Health With Exercise And Nutrition

As registered dietitians and personal trainers, we are intimately familiar with the health benefits that good nutrition provides for every part of the body. Interestingly, most people focus on nutrition and exercise for disease prevention or for weight loss, but they don’t typically think of the positive effects they have on skin, the body’s largest organ. If you need yet another reason to get motivated to step up your nutrition and fitness, add amazing, glowing, healthy skin to the list. Exercise for Better Skin? You Bet!
Exercise gets the blood pumping, helping it to flow more efficiently throughout the body and deliver oxygen and nutrients to the skin, nourishing its cells and keeping it vital. Increased blood flow means proficient flushing of wastes and toxins out of the skin, including damaging free radicals, which cause harm and make the skin look less than lustrous. If you’ve ever noticed that your skin looks clearer and more vibrant after working out, it’s largely due to the oxygen and nutrients and the wastes flushed via sweat. Plus, exercise increases endorphins, which decreases stress. When we’re less stressed, we have fewer acne breakouts and eczema flare-ups.

Take a Bite For Better Skin? You Bet!

It’s no secret that what you put inside your body is reflected on the outside by how you look and feel. When it comes to your skin, use this checklist as a guide to make sure you’re doing everything you can to get smooth, soft, supple and healthy skin that works to fight the damage that comes with the aging process.

Water, water, water. Without adequate water, your skin looks dry and weathered. Water plumps up the cells and fills the spaces under your skin, nourishing it and making it look fresh and youthful. Aim to drink roughly half your body weight in ounces every day.

Load up on fruits and veggies for vitamin C. Vitamin C helps with wound healing and is the most common antioxidant found in skin. It prevents free radicals from accelerating the aging process and from becoming cancerous. Vitamin C also plays a role in collagen formation and keeping the skin youthful and elastic.

Start your morning off strong with plenty of vitamin C like in this Wake Up Smoothie or this Ginger-nana Pineapple Smoothie.

Don’t forget Vitamin A. Your best choices for vitamin A are low-fat milk, egg yolks, fish oils, dark greens, and yellow and orange vegetables. Think spinach, sweet potatoes and carrots, which contain beta-carotene, a precursor for vitamin A. You need vitamin A to help maintain the outer layer of your skin by sloughing off old cells and growing new ones. Vitamin A is also a potent anti-inflammatory, so it soothes and calms skin flare-ups. Beta-carotene acts as a natural sunblock and protects the skin against the sun’s harmful rays.

This easy egg recipe includes spinach and mushrooms: Sunny Side Eggs on a Portobello “Bagel”

Get your fill from this fun snack or appetizer that includes eggs and beta carotene rich tomatoes and red peppers: Egg Salad Tomato Poppers

Eat more fruits and veggies containing potassium. Potassium keeps the skin hydrated, which is your ticket to dewy, rich, glowing skin. Milk, yogurt and beans are all good sources of potassium.

Try these Fruit and “Cream” Crepes for the yogurt and fruit potassium duo.

Eat nuts and seeds to get your vitamin E. Vitamin E is an antioxidant that protects the skin from damage and prevents free radicals from accelerating the aging process. Also rich in vitamin E are avocados, whole-wheat flour and soy foods. If you’re watching your weight, limit nuts to one or two tablespoons daily as calories add up quickly.

Try this Guaco-Chocolate Mousse for a creamy decadent dose of Vitamin E.
Did you say “chocolate?” Yes, chocolate has powerful antioxidants called flavonoids that help to protect the skin from damage. These compounds also are found in grape seeds, green tea, colorful fruits and veggies. Just remember moderation is the key.

Eat fish to prevent dry, flaky skin. Like flaxseeds and walnuts, fish is rich in omega 3-fatty acids that act as powerful anti-inflammatories to keep flare-ups at bay and keep the skin vibrant and healthy looking. Omega-3s also protect against sun damage.

Give these healthy fish sticks a try.
Eat foods that contain selenium. Selenium is a powerful antioxidant found in meats, fish, shellfish, brazil nuts, wheat germ, garlic and eggs. It preserves tissue elasticity and protects against skin cancer. It also slows down the aging and hardening of tissues associated with oxidation.

This garlic-rich recipe features the added bonus of vitamin A from the butternut squash: Roasted Butternut Squash with Garlic and Parsley

Eat protein. Protein is, of course, found in meat, chicken, fish, eggs, dairy products, soy, beans and nuts, and helps to maintain skin’s elasticity.

Limit your intake of alcohol. Be aware that it depletes the body of B vitamins and zinc, which are needed for healthy skin. It also causes vasodilation, broken capillaries and puffiness, and speeds up aging, so try to keep it to a minimum.

Avoid greasy and deep-fried foods. They will clog pores—especially if you don’t wash your hands after eating them and then touch your skin. Our clients who come to us with breakouts say this has worked miracles for them. And don’t underestimate the power of washing your hands after eating any oily food.

Instead of pore-clogging fried potato chips, try these Ginger Cinnamon Apple Chips

How to Do a One Day Lemon Cleansing Diet

This one day lemon cleansing diet will clear the bowels, intestines, colon, and liver of harmful toxins, and leave you feeling great. It can be performed as much as twice per week, as needed, and should be followed with a healthy, low-fat diet to prevent toxins from building up in your system again. The lemon cleansing diet doesn't require any special equipment or products, and can be performed in the comfort of your own home for colon cleansing, liver cleansing, or as a general body cleansing.

Things You'll Need

• Fresh lemon juice
• Honey
• White pepper
• Spring or distilled water
• Herbal laxative tea (optional)

Combine 2 tablespoons fresh lemon juice, one tablespoon honey, and a dash of white pepper in one cup of room temperature spring or distilled water. Mix well.

Drink the lemon cleansing diet drink upon waking in the morning. Drink one cup of the solution every one to two hours thereafter for the entire day. Eight to twelve glasses can be safely consumed daily.

Drink one cup of a safe and gentle herbal laxative tea one hour before bed to complete the one day lemon cleansing diet. This step is optional but will help clear out any excess toxins from the intestines and promote colon cleansing.

For the next 5-10 days, drink only water, the lemon cleansing diet drink, and orange juice. Eat fresh fruits, veggies, and lean meats. The one day lemon cleansing diet will clear your body of harmful toxins, but if you follow with a healthy diet plan, you will lose weight and keep your digestive system healthy.

How to Flush Out Your Body

The foods we consume and the elements that we are exposed to can result in a buildup of toxins. Flushing your body of toxins is excellent for improving weight loss and the function of bodily processes, as well as general health. While fasting has been a popular method of cleansing the body, it is unrealistic for those who have a busy lifestyle. Making some major dietary changes for just a few weeks can be just as effective as fasting.

Things You'll Need

• Raw fruits
• Raw vegetables
• Green tea
• Water
• Health-care provider

Replace all drinks (including alcohol) with water or unsweetened green tea. For best results, consume at least 4 cups of hot or iced green tea (one tea bag each) a day. It is important that the tea be unsweetened, as sweeteners contain many of the toxins you are trying to flush from your system.

Eliminate from your diet carbohydrates that do not come from fruit. You will begin to see results from the flush (e.g. weight loss, higher energy levels) after just two weeks. However, for best results follow the diet for an entire month. Breads, pastas, and rice have a lot of unnatural fillers. As a preventative measure, consider eliminating any white breads, white pastas, or white rice from your diet permanently once you have completed the cleansing period. Consuming only whole grains will reduce the amount of toxic buildup in your system.

Eliminate meats and dairy. Meat and dairy are full of hormones and antibiotics, which can have adverse effects on your bodily processes. Replace meals where you would normally have meat and carbohydrates with raw fruits and vegetables. You will begin to see results after two weeks, but sticking to a raw diet is most effective if done for an entire month. Be sure to eat plenty of fruits and vegetables throughout the day, as your body will burn through them faster than it does protein and fat.

The Best Exercises For Six-pack ABS

Spoiler Alert: Crunches and situps are not the secret to six-pack abs. According to a recent editorial in Navy Times, the U.S. Navy is making moves to banish the traditional situp from their physical-readiness test, which sailors must pass twice each year.

In fact, repetitive or excessive spinal flexion (e.g., bending your chest toward your knees at the back) is just about "the worst thing you can do for your back," says David Larson, C.S.C.S., a strength coach at Pulse Fitness in Scottsdale, AZ. In addition to swapping crunches for some more complex moves (detailed below), proper diet is essential for carving out that six-pack—just ask any fitness model or strength coach. But here are six key exercises to get you started on making your abs the best they’ve ever been.

1. PULLUP
Grasp a pullup bar with a grip that's slightly wider than shoulder width. Pull your shoulder blades down and back, bend your legs behind you, cross your feet, squeeze your butt, and brace your abs (this ensures your core gets worked). This is the start position (a). Pull yourself up until your collarbone reaches the bar, driving your elbows down toward your hips (b). Return to the start position (c). If unable to pull yourself up, loop an exercise band over the bar and around your knees.

Sets: 3  Reps: to failure  Rest: 120 seconds between sets

2. MEDICINE BALL SLAM
Grab a fairly light-weight medicine ball and hold it up above your head (a). Keeping your torso totally upright with good posture, throw the medicine ball directly downward at the ground as hard as you can (b). Just be careful: Some bounce back!

Sets: 3  Reps: 20  Rest: 60 seconds between sets

3. AB WHEEL ROLLOUT
Kneel on the floor with your knees directly under your hips and your hands directly under your shoulders holding the handles of an ab wheel. Slowly push your hips forward and roll the ab wheel out, keeping your back flat and allowing your arms to extend in front of your body (a). As soon as it feels like you can’t roll anymore without the risk of falling, push your palms toward the floor, simultaneously squeezing your abs and pushing your hips back toward the start position until you reach it (b).

Sets: 4  Reps: To failure  Rest: 90 seconds between sets

4. PALLOF PRESS
Attach a D-handle to a cable cross machine and adjust the pulley to chest height (a resistance band around a pole works, too). Stand about two feet away from the machine and pull the handle to your chest (a). If your right shoulder is closest to the machine, your right hand should hold the handle and your left should be more of a guide. While bracing your core, push the handle straight out, so the handle stays directly in front of your chest (b). Slowly return the handle to your chest (c).

Sets: 4  Reps: 10 on each side  Rest: 60 seconds between sets

5. BARBELL LANDMINE
Wedge one end of a barbell in the corner of two walls. Lift the barbell up by the other end and hold it on your chest (a). Next, press the barbell directly out from your chest with both hands, fingers laced (b). Keeping your arms straight, rotate from your shoulders to one side, then to the other. Return to the start position (c).

Sets: 3  Reps: 10 on each side  Rest: 120 seconds between sets

6. THE PENDULUM
Lie on the floor flat on your back and raise your legs until you have a 90-degree bend at the hips. Keeping your legs straight, lower them to the right, allowing them to come almost all the way to the floor (a). Return the legs to the upright position and then lower them to the left (b). Repeat in this fashion until all prescribed reps are performed.

Sets: 4  Reps: 10 to each side  Rest: 60 seconds between sets

Foods to Eat When Dehydrated

Drinking water is an essential treatment for dehydration, it effectively replenishes bodily fluids and stops further depletion. But solid food can also act as valuable hydrating agents; in some cases solid foods may even be preferable to plain water because of their higher nutritional value. Food already provides roughly 20 percent of our fluid intake, and water-rich foods can contribute more to this daily allowance. In addition to reversing dehydration, water-rich foods can supply the body with mineral salts, amino acids and vitamins. By fortifying the body with nutrients, these foods can facilitate water retention and prevent relapses of dehydration.

Watermelon
Considering that it is 92 percent water, watermelon is an appropriately named fruit. It is rich in vitamin C, beta carotene and lycopene and contains only 8 percent sugar.Moreover, watermelon is perhaps the most effective fruit against dehydration because it is a natural source of rehydrating salts such as calcium, magnesium, potassium and sodium.

Cucumber
Cucumbers are so naturally packed with water, their consumption can produce hydration levels that exceed plain water intake. And just like watermelon, this mineral-rich gourd has ideal levels calcium, magnesium, potassium and sodium for combating dehydration.

Celery
The water content of celery is overwhelmingly high compared to other vegetables. While most vegetables are 90 percent water, celery is 96 percent, and just two or three stalks of celery can replenish the body's levels of calcium, magnesium, potassium and sodium. Celery is also a valuable source of nutrients that contribute to maintaining good health, including phosphorus, iron and zinc.

Soups
Compared to other types of dishes, soups probably have the highest water content because of their liquid base. Generally speaking, clear soups such as bouillons and consommes are more hydrating than thicker soups such as bisques and chowders. Boullions and consommes are simple broths that are strained from a simmered mixture of water, meat, bones, vegetables, herbs or grains.

Ice Pops
Since ice pops are essentially frozen water mixed with natural and/or artificial flavorings, they offer a great way to get fluids. Often times, they are an appealing hydration option for children who are picky eaters. Conventional ice pops are sufficient hydration agents, but some are specially made from electrolyte solutions that replace the minerals and fluids lost from dehydration.

Gelatin Desserts
Gelatin is commonly dissolved in hot water with ingredients such as sweetener, flavoring and food coloring to prepare a dessert. Because gelatin desserts are primarily water, they are efficient in replacing bodily fluids. In addition to being a good source of hydration, gelatin deserts also contain collagen. Collagen is a natural protein that helps the body strengthen bones and skin.

The 5 Best Yoga Poses For Your ABS

Yoga's time-honored benefits include flexibility and mindfulness, but an assemblage of asanas are excellent for muscle toning and growth. Even if you're not looking to bulk up, you probably wouldn't object to building some serious abdominals to shrink your waist. Here are the five top yoga poses for your abs, and the best way to perform each.

BOAT POSE
Boat pose is probably the best pose that you can do to simultaneously work on your posture and your lower abdomen. Most people compensate by using their upper abdominal muscles, and neglect the lower ones that are so important to lower back flexibility. Starting with the most basic variation of this pose (with feet lightly resting on the ground) is one of the best ways that you can build up your lower core strength, improve your posture, and increase your lower back flexibility.

Technique:
• From a seated position, plant the feet as close as possible to your butt.
• Sit up as straight as possible; no slouching in the lower back.
• Lightly grip the thighs or shins to assist in straightening the spine.
• Lean back slightly through the chest and keep the sternum lifted to prevent arching in the back.
• Lift the legs, knees squeezing together.
• Hold for 30 to 60 seconds.

Tips: Start with just steps 1 - 3 before progressing to steps 4 - 6. Use your hand to check whether or not your back is flat. Depending on core strength, hamstring flexibility, and hip flexor strength, further extend the legs.

DEEP SQUAT
This is my favorite exercise for applied core engagement and stability in a squat. Often, people squat with no regard for the flatness of the spine. They hunch forward and focus on getting their butt down as low as possible. By focusing on the technique involved in a deep squat, and slowly leaning back as you get deeper to further strengthen the core, flatten the spine, and improve the power in your squat.

Technique:
• Separate your feet about 2 feet apart, with toes facing as straight forward as possible.
• Bend knees slightly, then lower butt toward the ground, keeping knees behind toes.
• Keep chest upright and heels firmly planted.
• Allow knees to press to the outsides to deepen the squat.
• Flatten the back and make the chest as broad as possible. Hold for 30 - 60 seconds.

Tips: With palms together, press your elbows into your knees, and knees into your elbows to help engage the inner thigh muscles. This will allow you to squat deeper.

RUNNER’S LUNGE
Runner’s Lunge Twist is an awesome exercise to work on the strength of your traverse abdominals (deep abdominal muscle layer), while your body is already struggling to hold up your body weight in a deep lunge position. It also helps you work on balance because of the unfamiliar positioning involved.

Technique:
• Start in a lunge, with knee over the ankle in the front leg, and the back leg straight.
• Lower hips toward the ground to form a ninety degree angle with the front leg.
• Lightly plant the hands on either side of the front foot.
• Lift the chest off the front thigh, using core strength to hold the weight off the upper body.
• Extend the arm corresponding to the front leg upwards, forming a straight line from hand to hand.
• Press the head forward away from the neck, and look up at the extended arm.
• Hold for 20 - 45 seconds.

Tips: Your lower body should not be any different in a twist than what it is in a standard runner’s lunge. The twist occurs from your waist up. Keep the hips even by slightly lowering the front hip, and lifting the back hip

BIRD-DOG
This is a great exercise for the beginning of any workout, because you don’t have to be very warm to do it, and it helps prep your body to use your core (instead of your lower back) when you start to do other movements. Focus on moving through this slowly. Use a mirror or a friend to make sure that your sucking your gut up and in to engage your core.

Technique:
• Start in a six-point stance (tabletop) with toes untucked, hips under knees, and hands under shoulders.
• Inhale and extend the (left) arm forward and (right) leg back so that there is a straight line from back heel to extended fingertips.
• Exhale and squeeze the elbow of the outstretched arm to the knee of the extended leg under the chest, rounding the back.
• Repeat 3-6 times.

Tips: Draw out your breath as much as possible. Move at a slow, even pace. Keep your belly button lifted to take the arch out of your lower back.

SKYDIVER (FULL LOCUST)
Skydiver is an excellent indicator of core strength. It will also challenge your cardiovascular ability, forcing you to control your breath in order to maintain the posture for an extended period of time. Make sure that your abdomen stays engaged the entire time.

Technique:
• Lay flat on your chest with legs extended and hands along your sides, palms facing down.
• Engage the core, reach the chest forward and lift the chest off the ground.
• Internally rotate and then engage the thigh muscles, lifting the legs off the ground and extending backwards through the toes.
• Lift the arms off the ground, palms facing down, reach the arms backward.
• Press your head and toes in opposite directions, then begin to lift up as high as possible.
• Hold for 20-45 seconds.

Tips: Create length before height. Keep the curve in your spine consistent; try to avoid overarching your neck.

Side Effects of Super Dieter's Tea

Many turn to supplements or weight loss aids to help them drop the last few pounds. Diet teas have been used for many years as a way to boost metabolism, which in turn increases the amount of calories burned. While using natural tea such as green tea as a weight loss supplement is good in moderation, many diet teas on the market have side effects. Comprised of a blend containing herbs and spices, there are four flavors of Super Dieter's Tea: peppermint, cranberry twist, cinnamon spice and lemon mint. These flavors can make it tasteful and easy to drink throughout the day, however the side effects can make it a dangerous way to lose only a few pounds.

Function
Tea in general helps with digestion, but diet teas can suppress the appetite, remove unhealthy toxins in the body, "cleanse" the stomach and intestines and provide antioxidants. Tea helps with digestion to keep things flowing, as well as bring a feeling of fullness before a meal so the individual eats less. Many diet teas, including Super Dieter's Tea, contain Senna, which works as a mild laxative, inducing abdominal cramping and frequent bowel movements. Senna also causes an electrolyte imbalance, leading to arrhythmia and heart failure.

Ingredients
Super Dieter's tea does not have caffeine or sugar. Instead, Stevia, a natural sweetener, is added for flavor along with natural ingredients such as orange peel, marshmallow, cinnamon bark, papaya leaf, spearmint leaf, Japanese honeysuckle leaf, chrysanthemum, Eleutherococcus Senticosus and Senna. Avoid diet teas that have unknown ingredients, or claim to help drop a large amount of weight in a short period of time which is caused by sweating or loss of water within the body.

Side Effects
The whole idea of diet tea, no matter what the brand, is to detox the body. The ingredients in diet tea work not only as a digestive aid, but also as a diuretic, which is where some of the initial lost weight comes from. Common side effects include: cramping, nausea, appetite loss, dehydration, abdominal pain, sweating and an increase in bowel movements. Due to the effects of many diet teas and their digestive aid, individuals find that long term use is very unlikely.

Medical Research
Avoid any products containing Senna. Herbalists and toxicologists have shared the dangers of consuming Senna, and the effects they have on the heart and digestive system. The FDA has reports of at least four deaths, all as a result of using diet teas containing this dangerous ingredient. Laci Le Beau's Super Dieter's Tea website contains no mention of the side effects of Senna, however here is a warning label listed on the box: "Notice: This product contains Senna. Read and follow directions carefully. Do not use if you have or develop diarrhea, loose stools, or abdominal pain because Senna may worsen these conditions and be harmful to your health. Consult your physician if you have frequent diarrhea or if you are pregnant, nursing, taking medication or have a medical condition."

Considerations
Even though the Super Dieters Tea contains "natural" ingredients, there are still some health risks and side effects. For some, the side effects can be adverse, causing severe stomach cramping or pains. If that is the case, stop using the tea immediately and switch to a natural tea if necessary. Lose weight the natural way by drinking at least 12 cups of water each day and exercise to eliminate toxins and excess waste from the body. Do not use diet teas for more than ten days, unless directed by a doctor.

What Can I Eat on a No Carb Diet?

A no-carb diet is sometimes referred to as the Atkins diet, but you do not have to follow the Atkins food plan in order to consume low-carbohydrate foods. With a no-carb diet, it is important to stay away from starches such as potatoes, rice, pasta and bread. All of those foods are loaded with carbs and should be replaced with zero or low-carb foods instead. Some foods contain a lower concentration of carbohydrates per serving and are allowed in small portions.

Salads and Vegetables
Cucumbers have zero carbohydrates, while lettuce, radishes and celery have one carbohydrate. Broccoli, brussels sprout, cabbage, carrots, cauliflower and asparagus are also low-carb vegetables that can be included in your diet.

Eggs and Dairy
Raw egg white and egg yellow contain no carbohydrates and can be cooked in a variety of ways. A cooked egg, such as an omelet or hard-boiled egg, has one carbohydrate. It is okay to eat cooked eggs on a no-carb diet. A hard-boiled egg can be eaten with a fresh garden salad. An omelet can be paired up with sausage links for a high-protein, no carb breakfast.

According to the U.S. Department of Agriculture, many cheese varieties such as Camembert, cheddar, Munster and parmesan have zero carbohydrates. Italian cheeses, including provolone and mozzarella, have one carbohydrate and can be eaten on a no carb diet.

Meat
Most meats are high in protein and low on carbohydrates. The U.S. Department of Agriculture states that beef such as steak tips and hamburger meat can be eaten on a zero-carb diet. Poultry, veal, venison, bison meat, lamb and pork are all meat varieties that contain no carbohydrates, but can be high in calories, fats, sodium and cholesterol.

Fish such as salmon, Alaskan halibut, sardines, anchovies, trout and mackerel are low in carbohydrates and can be eaten on a diet that restricts carb intake. Protein from meat can be eaten for breakfast, lunch and dinner, and can be prepared any way you'd like. Grilling meat is a great way to get flavor without extra seasonings or oil. Breakfast foods such as ham and sausage links can be eaten as part of a no carb diet, but they do contain a lot of sodium.

Oil and spices
According to the U.S. Department of Agriculture, olive oil, peanut oil and safflower oil have 0 carbohydrates. These oils--but not canola oil--are allowed for food preparation. Add low-carb herbs such as dill, oregano, turmeric, sage and thyme to prepare diet food and add some flavor. Butter has no carbohydrates and can be used for cooking as well.

How to Stop Drinking Alcohol

There are many reasons to stop drinking alcohol - personal, health, religious, addiction recovery, and more. This is a guide to abstaining from drinking alcohol.

Things You'll Need
Willpower

Announce to your family and friends that you have decided to stop drinking alcohol of all kinds. You will likely get some flak and more than a few jokes, but try to shrug it off.

Often, you will get questions as to why you have decided to stop drinking alchohol. The best answer is whatever is true for you. Perhaps you are recovering from alcoholism. Many religious sects forbid drinking alcohol. Others do not like the long term ill-effects alcohol can have on the liver and the brain. Still others do not like the idea of being intoxicated and out of control.

If you feel funny abstaining from alcohol when the rest of your friends and family are drinking, or you fear disapproving comments, the best strategy is to always be drinking something (a virgin or alcohol-free drink) when other people are drinking.

If someone asks you for the practical benefits of your decision to stop drinking alcohol, tell them that alcohol is an unnecessary expense. It has virtually no food value, containing only empty calories. It also kills four times as many people as all illegal drugs combined.

There are obviously reasons why others choose to drink alcohol, even though you have chosen to stop drinking. So try to act non-judgmental and calmly state what you believe and why you believe it. Your lifestyle reflects only upon yourself.

If you are recovering from an addiction, you may want to seek the help of an addiction recovery support group. Always carry a cell phone with you. If you feel tempted to drink, immediately call a member of the group or a supportive friend or family member.

How to Reduce Belly Fat and Tighten Loose Skin

If you're struggling with a spare tire around your middle, it's probably important for you to reduce belly fat and tighten loose skin. In addition to losing fat off the stomach, your health will improve and and your self-esteem will improve.

Men with waists larger than 40 inches and women with waists larger than 35 inches have an additional increase risk of heart disease. Many people find it increasingly difficult to lose stomach weight especially as they get older.

To reduce belly fat and tighten loose skin, follow the steps below.

Lose belly fat by going on a low carbohydrate diet like Atkins for a few weeks. Gradually increase carbohydrate intake after your belly fat has shrunk by a few inches. When increasing carbohydrates, be sure to eat plenty of complex carbohydrates like fruits and vegetables. Being on the Atkins diet should reduce your appetite as well. A high protein diet will help you burn fat instead of muscle.

Get in an exercise work-out four to five times a week to lose belly fat and tighten loose skin. It's important to do cardio exercise and weight lifting a couple times a week to increase muscle tone to tighten loose skin.

Get a prescription of Retin-A and apply it to your stomach once a day after your daily shower. Your stomach should be completely dry before applying. Make sure to wear sunscreen on your stomach to avoid burning while using Retin-A. You can purchase Retin-A online without a prescription or buy it when you are traveling abroad at most local pharmacies.

Take supplements like leucine amino acids, calcium, and vitamin D to reduce belly fat and tighten loose skin. It's important to take supplements especially as you age for maximum reduction of belly fat.

If you're losing belly fat and your stomach looks really bumpy and lumpy with little pockets of fat, consider getting Titan treatments. They are relatively inexpensive compared to tummy tucks. Titan works by increasing the amount of collagen in skin and helping it to contract and become more smooth. Titan is non-surgical. It works by infrared light, and the proceedure usually only needs to be done twice a year.

5 Benefits Of Compound Exercises

Two of the most common reasons people give for not exercising is lack of time and not knowing what type of exercise they should be doing. This is what leads many people to hire a personal trainer—they want an expert tell them how to achieve their goals. Typically, they also want to know how to do it in the most time-efficient manner possible.

While single-joint, isolation exercises are ideal for people who have the inclination or time to sculpt the perfect body, they simply aren’t that effective for maximizing the calorie burning effects of exercise. If a client’s goal is improving his or her overall fitness level, compound exercises that feature multijoint movements involving more than a single muscle group can be extremely effective for realizing benefits from all three categories of fitness: cardiovascular, strength and flexibility. Knowing how to use compound exercises can give you specific strategies and techniques for helping your time-strapped clients.

Here are five benefits of compound exercises, along with suggested exercises to help your clients experience the maximum benefits from a limited amount of exercise time.

1. COMPOUND EXERCISES BURN MORE CALORIES.
The body expends 5 calories of energy to consumer 1 liter of oxygen. Exercises that involve more muscle tissue require more oxygen, which helps the body increase its net energy expenditure.

2. COMPOUND EXERCISES IMPROVE INTERMUSCULAR COORDINATION.
This is the function and timing of multiple muscles around a joint or joints. Consider, for example, the gluteal complex (gluteus maximus, medius and minimus), which is responsible for controlling motion of the hip. Compound exercises such as squats, lunges or steps that move the hips in all three planes can improve how all of the muscles work together to produce and control force.

3. COMPOUND EXERCISES ELEVATE THE HEART RATE AND PROVIDE A CARDIOVASCULAR TRAINING BENEFIT.
The purpose of cardiovascular exercise is to improve the ability of the heart to function as a pump. This can be accomplished through activities such as running and cycling, or by doing exercises that involve a significant amount of muscle tissue. Sitting in a leg-extension machine doing knee extensions or performing biceps curls with dumbbells uses only a limited amount of muscle tissue; these exercises are more appropriate for focusing on isolated strength. Squats to shoulder presses, medicine ball chops or burpees are all examples of compound exercises that involve large amounts of muscle tissue, which challenges the heart to pump blood to keep the muscles fueled and active.

4. COMPOUND EXERCISES ARE A FORM OF DYNAMIC FLEXIBILITY.
When most people think of flexibility they picture static stretching. While holding a muscle in a lengthened position can be effective for reducing tension in a muscle, it also reduces neurologic activity, which is not recommended prior to dynamic activity. Any exercise that involves an active range of motion can be considered a form of dynamic stretching, which involves moving a joint through a range of motion to lengthen the surrounding tissue. As muscles on one side of a joint contract, the muscles on the opposite side have to lengthen to allow contraction to occur. Over the course of a number of repetitions, the contractions and activity in the involved muscles elevate the temperature and inhibit activity, which reduces tension and improves length.

5. COMPOUND EXERCISES IMPROVE MOVEMENT EFFICIENCY.
Have you ever noticed that body builders move robotically? This is because training only one muscle group at a time does not teach multiple muscle groups to coordinate their contractions and firing rates, which is how muscles actually contract. Compound exercises that involve large groups of muscles teach the muscles how to coordinate the firing of the motor units responsible for timing muscle contractions. Compound exercises can actually help your clients improve their movement skills and dynamic balance, which can actually help improve overall quality of life.

Here is a sample workout comprised of compound exercises that can help your clients experience the benefits of using multiple muscles at the same time.

MEDICINE BALL PNF LIFT
Stand with feet shoulder-width apart, with the right foot slightly forward of the left (the heel of the right foot should be parallel to the toes of the left foot). Hold a medicine ball in both hands. Sink into the hips while bringing the medicine ball to the outside of the left hip. Press both feet into the floor to move to a standing position while moving the ball diagonally from the left hip to the right shoulder. Push with the left foot so that it rotates to point toward the right foot at the end of the move. Again, sink into the hips while bringing the medicine ball back to the outside of the left hip. Complete 10 to12 repetitions on each side and rest 45 to 60 seconds; complete two to three sets.

DUMBBELL THRUSTERS (SQUAT TO SHOULDER PRESS)
Stand with feet shoulder-width apart and hold one dumbbell in each hand so the dumbbells are in front of each shoulder with the palms facing each other. Sink into the hips to perform a squat; at the bottom, press both feet into the ground to move to a standing position. Press both arms overhead while keeping the palms facing each other. Coordinate the moves so that the weight is lowered while sinking into the squat and the weights are pressed overhead once a standing position is reached. Complete 10 to 12 repetitions and rest 60 to 90 seconds; complete two to three sets.

RENEGADE ROWS
Start in a push-up position with the hands holding on to dumbbells that are lined up parallel to each other. Perform a push-up. At the top of the push-up, press both feet into the ground to create stability while pulling the right dumbbell up to the chest in a rowing move (the elbow brushes against the rib cage). Place the right hand down and perform a rowing move with the left hand. Once a row has been completed on each side, perform another push-up. Complete as many as possible with good form and rest 45 to 60 seconds; complete two to three sets.

REVERSE LUNGE TO BALANCE WITH BICEPS CURLS
Stand with feet hip-width apart while holding one dumbbell in each hand so they are hanging next to the body with the palms facing the body. Step backward with the right foot and lower the hips. Push the left foot into the ground and bring the right foot forward to return to standing. At the top, stay balanced on the left leg (don’t let the right foot touch the ground) and perform a biceps curl with both arms. Complete six to eight reps on one leg before switching to the other side. Rest 60 to 90 seconds after performing repetitions on both legs; complete two to three sets.

TRANSVERSE LUNGE TO REACH TO GROUND 
Stand with feet hip-width apart while holding one dumbbell in each hand so they are hanging next to the body with the palms facing the body. Keep the left foot in place as you rotate to the right; step toward the 4 o’clock position with the right foot. (TIP: Press the left foot into the ground and contract the left thigh muscles to protect the knee.) As the right foot hits the ground, push your weight into the right hip and lean forward to reach both dumbbells toward the right foot. Bring the upper body back to an upright position as you push the right foot into the ground to return to the original starting position. Perform six to eight reps on the right side before switching to the left. Rest 60 to 90 seconds after each set; complete two to three sets.

4 Best Zero Belly Smoothies For Weight Loss

Simple, immediate and stress free. That’s what Zero Belly is designed to be: a plan that pays off for you quickly. And that’s why smoothies are such an important part of the Zero Belly plan: they’re packed with protein, fiber and healthy fats—and ready in just 90 seconds!

Bryan Wilson, a Zero Belly test panelist who lost 19 pounds and 6 inches off his waist in just 6 weeks, counts the drinks as one of the key components of his success: “I’m a sweets craver and can’t get enough ice cream, ever,” he says. “These were a far better alternative.”

And, because they’re plant-based, these smoothies will help ensure you’re getting the nutrients you need to shut off your fat genes—in particular fiber and resveratrol (both found in abundance in red fruits, nut butters and dark chocolate)—and reduce the inflammation that can turn them back on. In fact, researchers at Baylor College of Medicine found that dieters who drank 8 ounces of plant-based juices a day over 12 weeks lost, on average, 4 pounds more than dieters following the exact same plan, but without the drinks.

Fresh Blueberry 
½ cup unsweetened almond milk
1 scoop vanilla plant-based protein powder
½ cup frozen blueberries
½ tbsp natural unsalted almond butter
water to blend (optional)

232 calories/6 g fat/16 g carbs/3 g fiber/28 g protein

Peanut Butter Cup
½ cup unsweetened almond milk
1 scoop vanilla or chocolate plant-based protein powder
1 tbsp unsweetened cocoa powder
½ frozen banana
½ tbsp natural unsalted peanut butter
water to blend (optional)

258 calories/6 g fat/21 g carbs/5 g fiber/30 g protein

Vanilla Chai
¼ cup unsweetened almond milk
¼ cup chai tea (brewed from a teabag and chilled)
½ scoop plant-based vanilla protein powder
½ frozen banana
½ tsp ground cinnamon
½ tbsp unsalted natural almond butter
water to blend (optional)

219 calories/9 g fat/20 g carbs/4 g fiber/17 g protein

Green Monster
¼ cup no-sugar-added apple juice
¼ cup water
½ scoop plant-based vanilla protein powder
½ Bosc pear, chopped
½ cup baby spinach, loosely packed
½ frozen banana
¼ ripe avocado

271 calories/6 g fat/40 g carbs/8 g fiber/15 g protein

Home Remedy for Tight Neck Muscles That Cause Dizziness

Neck tension caused by stress or poor posture can result in a number of undesirable conditions, including headache, localized pain, and even dizziness. While finding and eliminating the underlying cause for your neck pain is the real key to preventing it from occurring again (by correcting your seated posture or removing stress from your life), there are a number of useful stopgap measures you can take to cure neck tension in the interim. Regular stretching throughout the day can help to keep your neck limber, alleviating dizziness in the process.

Cardinal Neck Stretches
Perform cardinal neck stretches every couple of hours (or whenever you feel tension begin to build within your neck). Cardinal neck stretching is advocated by the Mayo Clinic--it involves stretching the neck to the front, the rear, and both sides in sequence. Begin by stretching your neck to the front. Sit upright with your shoulders relaxed and your spine straight. Initiate the stretch by bending forward at the neck until your chin comes into contact with your chest. You should feel tension in the back of your neck. Hold here for 10 to 20 seconds, then slowly relax. Next, reverse the stretch by bending your head as far backwards as possible (while keeping your body straight and your shoulders loose). Hold here for another 10 to 20 seconds. Follow this up by turning your head as far to the left as you are able, holding again for another 10 to 20 seconds, then repeating the motion to your right. Note that you should not be feeling any pain during these stretches--mild discomfort and tension is fine, but if you experience pain you are stretching too far and you should back off a bit.

Side to Side Stretching
Follow up your cardinal neck stretches with side to side neck stretching to further relax the neck, dissolving tension throughout the area. Begin by placing your right palm on the right side of your head, pressing your head gently to the side so that your left ear comes into contact with (or close to) your left shoulder. Maintain the pressure and hold the stretch for 10 to 20 seconds, being careful not to bounce or otherwise jostle your neck while in the stretched position. Relax slowly and reverse, using your left hand on the left side of your head to press your right ear into your right shoulder, holding for another 10 to 20 seconds. Make sure that you are actively bringing your head to your shoulder (thus stretching the neck), as opposed to cheating and lifting the shoulder up towards the head. Repeating these stretches several times throughout the day will help to remove the neck tension that is triggering your dizziness.

How to Use Garlic as an Antibiotic

Garlic is a potent, broad-spectrum, herbal antibiotic. Whether applied topically or taken internally, it has been proven to kill a wide range of bacteria. Garlic owes this powerful antibiotic effect to allicin, a volatile oil that also gives this versatile herb its strong pungent flavor.

Things You'll Need

• 2 cups water
• 6 garlic cloves, chopped
• 1/2 cup honey
• 1/2 cup of the fresh lemon juice

Chew on a raw, peeled cloves of garlic. The allisin will be absorbed directly into your system through your tongue. If the taste is too strong, chop a clove into smaller pieces and swallow these as you would tablets. Take 3 to 5 cloves a day.

Use garlic honey as an antibiotic cough syrup. Peel and crush 4 garlic cloves. Blend the crushed cloves with a tablespoon of honey. Take one teaspoonful 3 times a day. Garlic honey is great as a sore throat remedy too.

Use garlic oil as antibiotic eardrops. Crush 5 garlic cloves. Place the crushed garlic in a jar and add 1/4 cup of extra virgin olive oil. Let steep for three to five days at room temperature. Strain and store the garlic oil in the refrigerator for up to six months. Put 2 to 3 drops into the infected ear and loosely plug it with a cotton ball. Use this three times a day for up to 4 days.

Use Garlic Tea as an Antibiotic
Place the water and cloves in a saucepan and bring it to a boil.

Remove the pan from the heat. Stir in the honey and lemon juice. Strain into a warmed teapot.

Sip half a cup three times a day. You may drink it hot or cold. Refrigerate the remaining tea

Alternatives to a Tummy Tuck to Tighten Loose Belly Skin

Losing weight too rapidly can lead to loose skin, especially around the midsection. Your skin is an organ with elastic properties, allowing it to expand with growth and retract as you lose weight. Losing weight at a rate in which your skin cannot retract at the same pace leads to loose skin. You can reduce the amount of loose skin around your tummy by taking several basic steps, without having a tummy tuck.

Monitor Your Nutritional Intake
Because skin is a living organism, the food that you eat will have an impact on it. According to fitness and triathlon expert, Ben Greenfield, collagen-rich protein foods such as seeds, nuts, fish, legumes, milk and cottage cheese are effective in replenishing the collagen necessary to increase the elasticity of your skin. Collagen and elastin are two primary elements that contribute to the elasticity in your food and you can get them through your diet.

Water is Your Friend
Water plays a number of vital roles within the physiological functions of the body; one is hydration. Hydration is a prerequisite to increasing the elasticity of the skin. Drinking water is a fundamental necessity in maintaining good health. The lack of hydration has an immense negative impact on your body's organs, and your skin is an organ. You should drink a minimum of two liters of water per day.

Give Your Skin the Attention it Needs
Take care of your skin. Avoid too much exposure to ultra-violet rays. Don't use tanning beds. You should also use a high quality collagen-rich moisturizing cream on a daily basis. This will help hydrate the skin externally. Exfoliate your skin on a daily basis, removing dead skin cells on the surface. This will improve the circulation in your skin. Avoid using harsh sulfate based soaps and detergents. These types of products will reduce the elasticity in your skin.

Sea Salt Bath and Scrubs
Sea salt baths and scrubs are an effective way to rid the skin of toxic-free radicals that cause damage. One negative side effect of losing weight is the exit of toxic- free radicals through the skin. These free radicals contaminate the skin as they exit, leaving toxic residue behind. Sea salt baths and scrubs will help your skin release these toxic-free radicals, creating healthier skin and providing a more firm and elastic property to your skin. Raw fruit and vegetables have antioxidants that will help remove these free radicals as well.

Shower Immediately After Swimming
The chlorine from swimming pools have the capacity to make your skin dry. Dry skin loses its elasticity and will not retract as well. When you finish swimming in a chlorine pool, take a shower to rinse off the excess chlorine. When you exit the shower moisturize your skin with a collagen-rich moisturizing cream to replenish the moisture that was removed by the chlorine.

How to Set Up a Weekly Workout Schedule

Setting up a weekly workout schedule can help you to obtain your weight loss and fitness goals. When you develop a consistent routine, it becomes easier to rise from your slumber each day to travel to the exercise center, or to fit in an exercise routine after work. An effective weekly workout schedule provides time to focus on certain muscle groups, do cardiovascular exercises and give various body parts a break so your muscles can recuperate.

Schedule exercise to work certain parts of your body on specific days. For instance, set up a schedule to work your shoulders on Monday, back muscles on Wednesday, chest on Friday and legs on Saturday. When you pay attention to just one body part per workout session, you have the chance to develop focused muscle growth more easily.

Include cardiovascular exercises in your workout schedule. Plan to do a cardio workout three days each week for about half an hour at a time. Vary your exercise routine to develop stamina, increase total fitness and avoid boredom. For example, plan to walk briskly on Tuesday, ride your bike on Thursday and run on Sunday.

Design your schedule so you do not work the same muscle groups on consecutive days. Your muscles need time to relax, recover and grow prior to the next time you work that group of muscles. However, you can schedule cardio routines for two days in a row because most cardiovascular activities, such as riding your bike, incorporate the use of more than one body part into the exercise.

The Best Foods to Eat to Lose Belly Fat

Losing weight and belly fat can be difficult. Finding natural ways to lose weight can be even more difficult; especially with commercials advertising pills and fasts that claim to help people lose extra weight with no effort. There has been research done on the best foods to eat to lose belly fat. Fortunately, people can lose belly fat easily and naturally by following a simple strategy for weight loss.

Get Enough Water
Water is vital for weight loss because it hydrates your internal organs and body systems. The endocrine system, for example, regulates metabolism. When the endocrine glands are hydrated, they work properly, causing your metabolism to speed up, which makes weight loss is easier. Drink at least 64 oz. of water per day to ensure that your metabolism is working at maximum capacity. Although juice, soda and milk contain a percentage of water, only consume pure water to count as your required fluid intake. Avoid sodas completely because they typically contain sugars, empty calories or artificial sugars that do not hydrate the body and can hinder weight loss.

Eat Right
The American diet is saturated with unhealthy foods that are high in sugar, salt and fats, which adds to the increase in obesity. If you are serious about losing the weight and belly fat, replace processed and packaged foods with fresh foods like fruit, vegetables and lean meats and whole grains, like oats. These foods give you more energy and keep your body nourished. They also help your body burn off any excess fat and calories. Do your grocery shopping along the perimeter of the store, which typically contains produce and meats, and avoid the sections that offer packaged foods.

Get Physically Fit
Losing weight is easier when physical fitness and exercise are involved. When your body moves, calories are burned. A regular exercise plan, such as working out 30 minutes per day, helps your body to burn off any excess calories and fat. Participate in an exercise program that will get your heart rate up and build lean muscle mass, such as running, walking, swimming or biking. If you select an exercise you enjoy, you will be more likely to stick with it. Begin by working out three times per week, and gradually increase your frequency to every day. Listen to your body. If you feel that you should slow down, or that you can safely push yourself further in your exercise, then do so.

Homemade Fat Burning Remedies

The more efficient the body is at burning fat, the easier it is to lose weight and maintain muscle mass. A variety of products on the market claim to increase the body’s ability to burn fat. You can also make your own fat-burning remedies at home, using natural recipes.

Fat-Burning Shake
According to fitness and nutrition author Jon Benson, a healthy fat loss shake can be made with a scoop of egg white protein, one raw egg, 5 g of powdered L-Glutamine, 5 g of creatine monohydrate and raw almonds. The fat in the egg will help digest the proteins, L-Glutamine enhances recovery and immunity, creatine monohydrate helps build muscle mass and strength and raw almonds provide the body with healthy fats and fiber.

Tomato and Cabbage Soup
Soups that help burn fat are full of healthful, all-natural ingredients and can be eaten daily without any ill effects. A soup recipe believed in folk remedy circles to help burn fat is tomato and cabbage soup. To make tomato and cabbage soup, use five carrots, three onions, one large head of cabbage, two green peppers, 10 stalks of celery, two 16-oz. cans of whole peeled tomatoes, one 15-oz. can of cut green beans, two quarts of tomato juice, one 14-oz. can of beef broth and an envelope of onion soup mix. Chop the carrots, onions, cabbage, green peppers and celery and put the ingredients in a pot. Add enough water to cover the vegetables and simmer until all vegetables are soft. This will take three to five hours. Once the soup is done, it can be stored for days.

Fat-Burning Soup
Make another fat-burning soup by mixing two 16-oz. cans of cut tomatoes, one large onion, a 32-oz. can of fat-free beef broth, a package of dried chicken noodle soup, one bunch of celery, 1 lb. of carrots, two 16-oz. cans of green beans, one large green pepper, 1/4 cup of Worcestershire sauce, ground black pepper, parsley, salt and curry to taste. To make, chop the onion, slice the celery and carrots, and mix all the ingredients together in a pot. Cook for 45 minutes before serving.

This soup comes with its week-long own fat-loss regimen. On day one, eat only the soup and fresh fruit. On day two, eat only vegetables and as much soup as you want. Day three, eat the fat-burning soup, fruit and vegetables. You can eat as much as you want. On day four, consume at least three bananas and skim milk alongside the fat-burning soup. This will replenish your body with carbohydrates and potassium and increase your protein levels. On day five, eat 10 to 20 oz. of beef with up to six tomatoes and have at least one serving of the fat-burning soup. Day six, eat as much beef and as many vegetables as you want and consume the soup at least once. On the last day, eat brown rice, vegetables, unsweetened fruit juice and the soup. The regimen is supposed to help the soup work its best.

Pros & Cons of Cider Vinegar

Cider vinegar is used for many different things. The apple cider vinegar diet is used to detoxify and cleanse the body. Cider vinegar can also be used to treat various medical conditions naturally. While there are many pros to cider vinegar, there are also some cons. How you use the cider vinegar and the strength of the cider vinegar solution will dictate if it is advantageous or not.

Irritation
If cider vinegar is applied directly to the skin, without first creating a diluted solution, it can be very irritating, even painful. This is also a problem for cider vinegar that is taken as part of the cider vinegar diet. The vinegar is swallowed or taken in capsule form. Your throat and stomach can become irritated due to the cider vinegar. This vinegar causes irritation because of the pH of the vinegar. The acidity is very high, which is what makes the vinegar so useful at killing bacteria, yeast and other organisms that cause illness.

Cleaning
Cider vinegar can be used to clean many things around the house. It absorbs odors, can unclog drains, remove stains, wash windows, remove mildew, clean metal, polish furniture, remove wax buildup and clean carpets. In fact, vinegar can be used as a cleaning product in every room of the house. Cider vinegar is very inexpensive, making it a cost effective, natural cleaning product.

Home Remedies
Cider vinegar has been used as a home remedy for many years, though it should not be used in place of treatments prescribed by your doctor. Vinegar can reduce acne, fade age spots, soothe jellyfish stings, eliminate dandruff, reduce frizzy hair, cure skin ailments such as warts, shingles and ringworm, cure yeast infections, stop nose bleeds, cure poison ivy and soothe sore muscles. Some remedies require the vinegar to be full strength and others require the vinegar to be diluted.

Interactions
Cider vinegar as a home remedy can interact with medicines, laxative and diuretics, which can be very harmful. It has also been found to lower bone density and lower potassium levels in the body if used for a long time. If you have osteoporosis, low potassium or are taking medications then you need to check with your doctor first to avoid any possible harmful interactions. Chromium is in cider vinegar which can change insulin levels in the body. If you are diabetic, you should not ingest cider vinegar as a home remedy.

Some Stretches Good for Stomach Tightening

Your muscles work in pairs to create opposing forces, which allow you to stretch and tighten particular areas of your body. Following this idea, your abdominal muscles and your back muscles work together to stretch and tighten your torso, which is also called your core. When you tighten one group of muscles, the opposing group stretches. Maintaining a tight abdomen helps protect your lower back from injury and gives stability to the rest of your body.

Have A Good Morning
In the morning or at the beginning of a workout, your body needs to get warmed up for activity. To slowly ease into the day, perform yoga's cat-cow stretch, which will stretch and tighten both your back and stomach. Begin on your hands and knees on a mat. Have your knees directly under your hips and your hands directly under your shoulders. Curl your toes under. Inhale and curve your lower back downward, dropping your belly toward the floor as your raise your head. As you exhale, round your back, tighten your stomach and lower your head. Repeat five to 10 times.

Don't Forget Your Sides
The sides of your stomach also need to be tightened and stretched. As you bend one way, you'll notice that one side of your stomach crunches and tightens, while the other side stretches. Stand with your feet flat on the ground and shoulder-width apart. Inhale as you raise your hands up above your head and press your palms together. As you exhale, slowly begin to bend your body to the right side, keeping your hips stable. Inhale and return to standing. Exhale and bend your body to the left side. Inhale and return to standing. Repeat the sequence three to eight times one each side.

Add a Little Rotation
Rotation of your spine is an effective way to tighten your stomach muscles and stretch out your back. Sit on a mat with your feet extended out in front of you. Bend your knees slightly, but keep your heels planted firmly on the ground. Hold a light medicine ball (approximately 1 to 3 pounds) in your lap with both your hands. Tighten your abdominal muscles to protect your lower back. Lift the medicine ball and hold it close to your body, in front of your chest. Keeping your spine straight, exhale and rotate to look over your right shoulder. Inhale and return to the center. Exhale and rotate to look over your left shoulder. Repeat the sequence 10 to 12 times on each side.

Advance Inch By Inch
To challenge yourself, advance to an inchworm exercise. In this exercise, contract your abdominal muscles while at the same time stretching out your lower back, upper back and legs. Begin in a standing position with your feet together. Tighten your abdominals, exhale and bend forward at the hips. Place your fingers on the floor. Slightly bend your knees to reduce the stress on your hamstrings. Gradually walk your fingers forward away from your feet until your hips and head are level with the floor. Walk your feet toward your hands and return to standing. Repeat 10 to 12 repetitions.

Garlic Pills for Weight Loss

Garlic is famous for its culinary and health benefits. Its role as an herb in potent weight loss is also worth mentioning, though there is not enough scientific evidence to back the claim. It is also not clear whether garlic pills influence weight loss directly, or if it conforms to improve the health conditions leading to obesity.

Dr. Raymond Fish of London's Obesity Research Centre says, "A daily dose of raw organic garlic has proved to be a powerful fat destroyer and weight reducer." However, to avoid the strong odor of raw garlic, over-the-counter garlic pills are used as an alternative.

Garlic Reduces Cholesterol
A 2003 review by researchers at Brigham Young University found "that garlic supplements were modestly effective in lowering total and LDL ("bad") cholesterol in 6 out of 10 studies." It is mostly effective when garlic pills are swallowed, when allin is converted to allicin. Allicin dissolves fats and reduces blood cholesterol levels. But the pill should be enteric-coated or stomach acid can destroy the enzyme. Reducing blood cholesterol levels imply that the saturated and trans-fat are being regulated in the body, leading to weight loss.

Garlic Lowers High Blood Pressure
Obesity and high blood pressure are directly linked to each other. Dr. Karin Ried and colleagues from The University of Adelaide in South Australia say, "Supplementation with garlic preparations may provide an acceptable alternative or complementary treatment option for hypertension." The effect is linked to hydrogen sulfide that is produced from garlic compounds interacting with red blood cells.

Garlic and Vitamins:
Garlic contains an array of vitamins that help regulate metabolism. Notable among them are vitamins A, C, B1 and B2. These vitamins speed up the weight loss process by enhancing the fat-burning mechanism. Vitamin B1 and B2 also play a major role in the conversion of carbohydrates and fat into energy.

Allicin in Garlic Lower Triglyceride and Insulin
According to a study published in the American Journal of Hypertension, "Allicin, has been shown to not only lower blood pressure, insulin and triglycerides in laboratory animals fed a fructose (sugar)-rich diet, but also to prevent weight gain." The researchers concluded that allicin may be of practical value for weight control.

Disadvantages of Garlic Pill
Garlic pills have their share of disadvantages. These pills are said to increase the risk of bleeding if taken with warfarin (Coumadin), aspirin, other drugs that decrease blood clotting and possibly with fish-oil pills. They may interact with some medications for diabetes, HIV disease, hypertension, cancer and cholesterol. Some supplements may cause nausea, heartburn, bad breath and body odor.

How to Eliminate Underarm Odor

There are a number of herbal remedies and home remedies to get rid of underarm odor. Read to learn how to eliminate underarm body odor:

Wipe your armpits with witch hazel or white vinegar, which helps to deodorize the area. The scent will typically be gone in a few minutes. you can use a cotton ball to apply this.

Use a washcloth to wipe your underarms with apple cider vinegar, which helps to lower the pH levels of the armpit skin. This helps eliminate odor-causing bacteria, which cannot survive the low pH environment.

Use baby powder or baking soda in place of deodorant. Simply apply this to your dry armpits. The powder helps to absorb moisture and also kill bacteria.

Make your deodorant and apply this to your armpits as needed using a spray-top or squirt bottle. You can do this in one of two ways:

Mix 6 to 8 drops of rosemary essential oil in one ounce of water.
Juice 10 radishes and stir 1/4 teaspoon of glycerine into the juice.

*Mix 2 to 3 drops of tea tree essential oil, which is antibacterial, in one ounce of water.

Prepare and drink a glass of sage herbal tea, which is known to reduce your sweat-gland activity, particularly if you tend to perspire heavily when under stress or tension. Steep two teaspoons of sage in one cup of hot water for 15 minutes, strain and drink once a day or throughout the day.

Take chlorophyll, nature's own deoderizer. You can take it in a number of different forms:
Chew a handful of alfalfa or parsley once a day
Purchase liquid chlorophyll from the health store

*Take 500 mg of wheat grass once a day. Take this on an empty stomach, and then wash it down with a glass or more of water.

How to Detox Your Body of Nicotine

Smoking is an unhealthy habit that introduces numerous addictive substances and toxins into the body, polluting it and causing one's well-being to deteriorate over time. The carbon monoxide and tar in cigarettes are particularly damaging to the human body. Carbon monoxide damages healthy cells by preventing oxygen from entering them to replenish and heal. Tar coats the lungs, making a person more susceptible to respiratory diseases such as emphysema and bronchitis.

Things You'll Need

• Water, herbal tea
• Foods rich in fiber, antioxidants and other nutrients

First, stop smoking. If you haven't already quit, you should seriously consider quitting by any means necessary if you are adamant about detoxifying your body of nicotine. There are several ways of quitting. Some people prefer cold turkey wherein you stop smoking abruptly and persevere through the withdrawal symptoms. Other methods include using a nicotine patch or gum. For some people, hypnosis also works.

Drink lots of water. This will help to flush out the toxins and nicotine that have accumulated in your body after years of smoking. Drinking herbal tears such as chamomile or peppermint will also help.

Eat a diet rich in fiber to cleanse your bowels and digestive system. Nicotine might have weakened your excretory system, which is responsible for removing wastes from your body. Consuming fiber will enable you to have regular bowel movements that will clean out your system.

Maintain a healthful diet that includes lots of fruits, vegetables, whole grains and antioxidant-rich foods such as blueberries. Avoid alcohol, soda, caffeine and fried foods. Consuming nutrient- and antioxidant-rich foods will help repair the cell damage caused by the carbon monoxide in cigarettes.

Strengthen your lungs by doing daily deep-breathing exercises. Sit in a quiet, comfortable place, relax your body and breathe deeply through your nose and exhale through your mouth for about five to 10 minutes.

How to Remove Coffee Stains From Teeth

Removing coffee stains from your teeth is a bit of a challenge. I'd like to tell you you can remove the coffee stains from your teeth by simply rubbing them with a strawberry or a lemon as some people claim this remedy works, but this method will only whiten teeth to a certain degree. Stubborn coffee stains need a more intensive treatment. Also, I wouldn't suggest you use strawberries or lemons to whiten your teeth with because the acid content in these fruits has been know to damage tooth enamel. Try one of the teeth whitening methods listed below.

How to Remove Coffee Stains From Teeth, by Grace Covelli
Have Your Teeth Whitened by a ProfessionalThe most effective tooth whitening system is one that a professional performs in an office. This method utilizes a hydrogen peroxide gel or solution that is put in a mouth tray and activated by a lamp or a laser. Depending on the whitening system used, whitening results may be visible in as little as twenty minutes.

Whiten Your Teeth Using a Bleaching KitIf you can't afford to have your teeth whitened professionally, or if you'd just rather do it yourself, you may want to purchase one of the many available teeth whitening kits sold in drug stores. Some of these kits come with a supply of whitening strips, others come with a mouth tray you fill with bleaching gel and wear over your teeth for a period of time. These kits do whiten teeth, but to a much lesser degree than if you had them whitened by a professional.

Brush Your Teeth With Sodium Bicarbonate and ToothpasteMany people claim to have success with removing coffee stains from their teeth using sodium bicarbonate. Simply dip a toothbrush that has toothpaste on it into some sodium bicarbonate and brush your teeth. Sodium bicarbonate is somewhat abrasive, so if you do use it, do not brush your teeth with it more than two times a week, use a toothbrush that has soft bristles, and brush gently. I would also refrain from using sodium bicarbonate to brush your teeth with on an ongoing basis. Some people add a little hydrogen peroxide to the mix, but I don't recommend doing so as hydrogen peroxide can be toxic; you really need to how to use hydrogen peroxide safely.

Use an Over-The-Counter Mouthwash to Whiten TeethThere are mouthwashes on the market that are designed to remove surface stains from your teeth. With regular use, your teeth should look whiter.

Whiten Teeth With FoodIf you really want to keep it basic, you can work with Mother Nature to whiten your teeth. Coffee stains will not disappear using this method, but your teeth should look a little whiter after rubbing them with the white side of an orange peel, or after eating a crispy apple or carrot.

The Best Foods to Dehydrate

Dehydrating food is a good way to preserve food that spoils easily, like fruits or vegetables. It can be the perfect solution for storing your fresh food, which can then be used throughout the winter when those foods are no longer in season. Dehydrating food also means that you keep the valuable vitamins and nutrients in the food so that they are still beneficial. Some foods are better than others for dehydrating, but you can use trial and error to see what kinds of foods hold up to the dehydrator.

Bananas and Apples
Bananas and apples are perfect for dehydrating because they are both very fibrous foods. When being dehydrated, all of the moisture is removed from the food, which means that some water-based foods do not dehydrate well. However, bananas and apples have a low moisture content and lend themselves very well to being dehydrated. Just make sure that you cut them into uniform sizes for even drying.

Beef and Game
If you've ever had a satisfying piece of beef jerky, then you know how successful dehydrating beef can be. Making your own beef jerky at home is easy. Just choose the kind of meat that you like, and by pounding it out to thin strips, you can dehydrate the meat so that it dries thoroughly. Season it with some pepper and spices, and you'll have your own personal brand of inexpensive beef jerky.

Seasonal Vegetables
You may not immediately think of vegetables when deciding what to dehydrate. However, low moisture vegetables like carrots and peas can be dehydrated. This is a great way to save your backyard garden harvest in a particularly bountiful year. If you dehydrate in the fall, you'll have vegetables for muffins, breads, soups and stews throughout the winter.

Herbas and Spices
If you have your own herb garden, then you know how much bay leaf, rosemary, oregano or mint can perk up a dish. While fresh herbs are best, you can use your dehydrator to make bottles of your own dried herbs to save you a trip to the grocery store when your herb plants aren't producing. Just make sure to put different herbs and spices on different racks, keep them separate and label them so as not to mix them.

Bread
Do you have a few loaves of bread that might be getting close to staleness? Cube the bread and pop it into the dehydrator with some garlic and parsley. The dehydrator will remove all of the moisture from the bread, leaving you with delicious croutons to sprinkle over your salad.

Belly Bulge-fighting Foods

Belly bulge (not to be confused with belly bloat, which is a temporary condition that’s usually caused by reactions to certain foods) is actually unwanted fat that is deposited around the midsection. The extent to which fat is deposited in this manner varies from person to person and is influenced by gender, age, hormones and genetics. Therefore, as weight increases, fat may collect in certain areas based on these factors. Abdominal or centralized fat is not only particularly challenging to get rid of, it also carries with it additional risk factors for certain chronic conditions such as high blood pressure, diabetes and cardiovascular disease (AHA, 2013). As you lose abdominal fat, you decrease your risk factors for those conditions.

Belly Fat Facts
Fad diets that claim to reduce belly fat seem to trend regularly. Unfortunately, these diets tend to distort some basic nutritional facts. One of the most important factors to keep in mind is that it is excess calories (not specific foods), coupled with insufficient amounts of physical activity, that causes weight gain. Just as we’re unable to determine where fat is deposited, we can’t lose fat in particular areas of the body based on the foods we eat. However, researchers continue to look for strategies to help individuals lose weight overall (including belly fat) for disease-risk reduction purposes and overall well-being.

Whole Grains
A study published in the American Journal of Clinical Nutrition showed that following a calorie-controlled diet that was rich in whole grains was inversely associated with centralized abdominal fat (McKeown, 2010). In other words, participants who ate more whole grains were less likely to have abdominal fat. Whole grains tend to be higher in fiber than their refined counterparts and, as a result, take longer to digest. This means that whole grains are better equipped to regulate blood glucose levels and keep you feeling full for longer periods of time. A few examples of whole grains include:

• Whole-wheat bread/crackers
• Oatmeal
• Barley
• Quinoa
• Popcorn

Curious about the grains in your favorite products? Simply look for the word “whole” in the ingredient listing, which tells you that the grain used was kept in its unrefined, natural form.

Fruits and Vegetables

A diet rich in fruits and vegetables helps ensure adequate nutrient intake, while also decreasing the caloric density of a meal, which can make it easier to lose weight. Be sure to look for brightly colored produce for maximum nutrient value and aim to fill half your plate with non-starchy vegetables to help balance out the rest of the meal. Some examples include: 

• Asparagus
• Bell pepper
• Broccoli
• Cucumbers
• Radishes
• Salad greens

The American Diabetes Association is a great resource for additional information and ideas on balancing meals for overall better health. 

Physical Activity

Regular physical activity plays a major role in both weight loss and weight maintenance. The amount of exercise to successfully lose or maintain your weight may vary, but most adults should strive for a minimum of 150 minutes of moderately intense exercise each week for overall good health. If you’re looking for a little inspiration, ACE offers an extensive online exercise library that includes safe and effective workouts to help you reach your goals. 

A well-balanced diet that includes plenty of whole grains and fresh fruits and vegetables, coupled with regular physical activity, is still the best way we know to fight the battle of the bulge and help keep it off for life.

5 Tips for the Group Fitness Newbie

The start of New Year means many people will begin an exercise program. Unfortunately, fewer than half will continue after two months. Group fitness can be a great way to stay on track because people who exercise in groups are more likely to adhere to a consistent routine due to the accountability provided by social connections. If you are thinking of trying group fitness, here are five tips to help you get started off on the right foot:

1. Introduce yourself.
Let the instructor know that you are trying the class for the first time., and make sure to mention any injuries, aches or pains that you may be experiencing. This will allow the instructor to be prepared to provide options if the class outline presents something that may not suit you; he or she can also keep an eye on your technique during class. It can be helpful to engage with others in the class, because they can provide insight on what to expect as a participant. Most are eager to share their excitement and opinions with new members.

2. Buddy up.
Take a class with a friend. Rather than meeting for a cocktail or coffee, meet up for class instead. Social support is important to assist you in beginning a new exercise program. The buddy system can make a new a new class less intimidating and much more fun.

3. Stand in the middle.
You don’t have stand in the front, but you should definitely not stand in the back. Stand in the middle so you can see and be seen by the instructor. This also gives you the opportunity to watch participants in the front row who likely attend class regularly. The instructor will usually face you and provide a mirror image, while the front row crowd will provide a view of the exercise from your perspective. Group fitness rooms are often lined with mirrors, which might feel intimidating at first. Don’t worry, most people are focused entirely on themselves for the duration of the class. You would be hard pressed to find anyone in a typical class looking at anyone other than him or herself or the instructor.

4. Listen to your body.
Each day you exercise, you will feel different. If a certain exercise feels uncomfortable or unsafe for your body, feel free to do another exercise, omit part of the exercise or just skip it all together. If you are uncertain, ask your instructor to clarify or watch your technique after class. Form and technique are more important than the intensity of the exercise. Overall, mindfulness during exercise can help you lower your risk of injury and get the most out of each session.

5. Try, try and try again.
Try each class at least three times before you make a decision to stop attending. Explore taking classes from different instructors if possible. Each instructor offers a unique experience based on his or her personality and background. Once you feel comfortable with a particular class, challenge yourself to try a different modality. If you like yoga, try strength training. If you like indoor cycling, try Zumba. Cross training helps ensure you have a balanced fitness program, while also lowering your chances of hitting progress plateaus and feeling bored.

Exercising in the group setting is social and fun. These factors alone suggest group fitness participants will find it easier to maintain a consistent routine. In addition, many people will work harder when in the presence of others than they would on their own, making group exercise even more beneficial. As you begin your group fitness journey keep these tips in mind and, in no time, you will be considered a regular.