Home Remedy for Mosquito Bite Relief

A mosquito bite is an annoyance that results in a constant itching sensation and can even lead to swelling. A number of over-the-counter treatments for insect bites are available, but when you get a mosquito bite, you will want instant relief rather than having to make a run to the store. Several alternatives using common household items can address the itching and pain just as effectively---and often more conveniently---as the store-bought treatments.

Baking Soda
Mix baking soda and vinegar to make a thick paste. Apply the paste to the site of the mosquito bite. The chemistry of the paste will react with the toxins in the venom to neutralize the acid and provide immediate relief from itching. As the paste mixture dries out, it will form a protective barrier over the sting, allowing the bite to heal more quickly. Because the paste will begin to flake off as it dries, wrap the area in gauze.

Toothpaste
Toothpaste applied directly to the site of a mosquito bite will soothe itching and prevent you from scratching the area, which will only spread the poison and increase the itching. The active ingredients in the toothpaste neutralize the acid. The glycerin in the toothpaste will help dry out the venom underneath the skin.

Kitchen Products
Common ingredients you use to cook can also be applied to a mosquito bite. For instance, after rubbing water on the bite area to moisten it, rub salt over the bite. The itching should subside right away. Meat tenderizer works the same way as the salt and can be rubbed directly on the bite. Apple cider vinegar will also help relieve itching, but it might irritate sensitive skin.

Deodorant
The alkaline nature of deodorant makes it a great home remedy for insect bites. The solid variety, rather than a gel or spray, should be used for this purpose. Simply rub the deodorant across the site of the bite for quick relief.

Aloe
Of all the home remedies for skin conditions, including mosquito bites, aloe is one of the most popular. Well known for its healing properties, aloe vera gel applied to a bite not only will provide a soothing, cooling sensation but also will help the bite to heal more quickly.

10 Natural Ways to Protect Your Skin From Sun and Bugs

Protecting your skin from the sun and bugs often means lathering yourself lotions and sprays. The sun’s rays can damage skin and cause early aging and cancer, and insect bites are not only uncomfortable, but they’re increasingly associated with disease. According to the American Academy of Dermatology, one out of five people will be diagnosed with skin cancer in their lifetime; they suggest using a broad-spectrum water-resistant sunscreen of SPF 30 or higher. Dermatologists recommend using an ounce of sunscreen to cover the entire body before sun exposure. Though proper sunscreen is considered the front line in skin protection, there are many natural products -- both oral and topical -- that have been shown to assist with protecting the skin from the sun as well as repelling insects. Read on for more information about how to protect your skin!

1. Seaweed 
Japanese researchers have found evidence that the antioxidants in some edible seaweed can help protect skin from developing wrinkles when exposed to ultraviolet B (UVB) light. UVB radiation is the wave frequency that causes the majority of skin reddening and sunburn. A 2011 animal study suggested that using an antioxidant derived from seaweed topically reduced cancer-causing markers. The antioxidant fucoxanthin is found in brown seaweed varieties and is a type of carotenoid, which is a class of plant pigment that offers health benefits. Because seaweed needs to protect itself from UV radiation damage as it grows in a marine environment, researchers believe that this protection may transfer to humans who consume it or use it topically.

2. Tomatoes 
Like seaweed, tomatoes also contain antioxidants in the carotenoid family. Studies call carotenoids “photoprotectant,” meaning they contain a compound that helps living organisms combat damage caused by the ultraviolet light from the sun. McKenzie Hall, RD, co-founder of the company Nourish RDs, explains: “Tomatoes provide the important antioxidant lycopene -- the plant compound that gives tomatoes their rich red hue -- which has been linked to protection of the skin from UV damage in several studies. Something particularly fascinating about tomatoes is that cooking them makes lycopene even more bioavailable to your body. That’s why you could be doing your body so much good by incorporating canned varieties of tomatoes or other tomato products, such as salsa or tomato sauce, in your recipes.” There are studies showing that lycopene supplementation ranging from eight to 16 milligrams daily, including eating tomatoes or tomato paste, showed some protection against sunburn during UV exposure.

3. Celery
 Some studies have been done on celery seed extracts worn topically, but, unfortunately, eating celery does not seem to protect against mosquito bites. A 2004 study found that topical application of celery extract provided three hours of mosquito bite protection and was well tolerated on the skin and didn’t cause irritation. Multiple studies have shown that topical celery extract worked comparably to DEET and has been studied in tropical environments like Thailand as a mosquito repellant. Note that the studies have been done with topical applications, so eating celery probably will not help repel insects. But celery is a very healthful food and can be cooling, so be sure to include it for other health reasons.

4. Beta-Carotene 
Beta-carotene is found in orange veggies like pumpkin, squash and sweet potato and fruits like apricot and cantaloupe. It accumulates in the skin of people who consume it at higher levels. Beta-carotene supports the immune system and our eyes, but it’s also been shown to protect our skin against redness and sensitivity to radiation damage from the sun and to possibly protect against premature aging, including wrinkles, pigmentation, dryness and inelasticity. Beta-carotene works differently than topical sunscreen; it provides less potent protection and works by building up in the system over several weeks instead of incorporating immediately. Supplement doses ranging from 25 milligrams all the way up to 180 milligrams for 10 to 12 weeks has been shown to reduce skin redness after sun exposure. Keep in mind that studies have not shown a benefit in skin cancer prevention or skin pigmentation protection from taking beta-carotene.

5. Green Tea 
The antioxidant in green tea called catechin has been shown to protect against inflammation associated with sunburn and UV damage. In a small human study in which participants were given 540 milligrams of green tea catechin combined with 50 milligrams of vitamin C for 12 weeks, researchers saw a significant decrease in redness after ultraviolet exposure. Another study in which participants consumed a green tea drink containing 1,402 milligrams of catechin for 12 weeks also saw an improvement in the redness associated with sun exposure. Be sure to stay hydrated and include green tea in your diet, but proper skin protection with sun block remains the best bet to prevent sunburn.

6. Natural and Essential Oils
Studies show that lemon eucalyptus oil and other plant oils, such as lavender, citronella, geranium, cinnamon, turmeric, sandalwood, cedar wood and soybean may be potential nontoxic alternatives for DEET (short for the chemical N,N-diethyl-meta-toluamide), which is found in bug sprays to prevent insect bites from mosquitoes and ticks. Older studies have shown that, though lemon eucalyptus oil is slightly less effective than DEET, that essential oils may still work relatively well as repellants. Because essential oils are volatile, or short-lived, their protection is most potent the first hour of application. To avoid potentially dangerous exposure to disease through bug bites, be sure to wear protective clothing and avoid infested habitats as a foundation of preventing insect bites.

7. Melatonin 
Melatonin is a hormone largely made in the body by the pineal gland (found in the brain), which helps us sleep. Some people use melatonin orally as a sleep aid or for adjusting to time change when traveling. Research now shows that melatonin is present in other parts of the body, including the skin. There is evidence that topical melatonin plays a role in helping protect skin against UV radiation and other environmental stress through antioxidant activity. Many of the studies done on melatonin for sun protection are done in conjunction with other topical antioxidant vitamins like E and C. Be sure to talk to your doctor before starting a product like melatonin to be sure it is not interacting with other medications you may take.

8. Vitamins C and E 
Plants can protect themselves from UV sun damage through the presence of antioxidants, particularly vitamins C and E found in leaves and stalks. When used topically in humans or animals, research has shown that a combination of these vitamins provides some protection against the redness and damage from sun exposure. Taking vitamin C and E together orally has shown some reduction of redness from ultraviolet rays as well. In addition, vitamin C used topically with vitamin E and melatonin had similar positive results when applied prior to UV exposure (but not during or after). You can stock up on vitamin C by eating red bell peppers, strawberries, broccoli, papaya and pineapple among many other fresh fruits and vegetables. Sunflower seeds, almonds, spinach, Swiss chard and avocado are good sources of vitamin E. Because the best benefit is observed with intake of these compounds prior to sun exposure, be sure to include these types of foods in your diet on a regular basis.

9. Bug Repellent Myths 
There are a lot of myths about bug-repelling foods circulating that are not yet backed by science. Natural Medicines Database lists both garlic and B vitamins in the “Possibly Ineffective” category. There have been small studies done on 1,500 milligrams of garlic extract (allium sativum) capsules, which shows a modest improvement in the number of tick bites in the intervention group. An expert review of the evidence for insect bite avoidance published in the Journal of Travel Medicine found DEET and IR353, another chemical repellant, had the highest efficacy. They also reviewed products previously mentioned in this article, such as lemon eucalyptus and other essential and vegetable oils, finding some efficacy there. However, this review also states “garlic and vitamin B must never be suggested as a natural method of bite prevention.”

10. Best Bets for Skin Health 
While there is supporting research on certain plant compounds, antioxidants and oils to prevent sun damage and protect against bug bites, this does not discredit the importance of using sun block and insect repellant when needed. Dr. Emily Arch of Dermatology and Aesthetics of Wicker Park in Chicago gives professional skin care advice for: “Skin cancer can be deadly, but by practicing good sun protective habits, you can reduce your risk of both melanoma and nonmelanoma skin cancers as well as signs of aging. Choose a sunscreen that protects your skin from both UVA and UVB radiation, and remember to reapply at least every two hours -- more often if you are sweating or swimming. Hats, sunglasses and sun-protective clothing also provide excellent protection, especially for infants too young to use sunscreen. Avoidance of the sun between the hours of 10 a.m. and 4 p.m. helps prevent exposure to the most intense UV radiation of the day.”

How Females Get Six-Pack Abs? (Easy Steps)

Six-pack abs are a promise of magazine articles and supplement advertisements. But obtaining this coveted look isn't as easy as performing a few extra crunches or drinking a protein shake. A perfect mix of a dedicated fitness routine, a precise diet and genetic gifts is what it takes for a woman to achieve six-pack abs.

Reduce Your Body Fat Percentage
For a woman to get six-pack abs, she needs to reduce her body fat to between 16 and 19 percent body fat. This is still a healthy body fat level (primarily for athletes), but far below what's considered an average healthy range, which is 22 to 33 percent.

The average American woman is an unhealthy 40 percent fat. Unless you're already lean, achieving six-pack abs will take some work. Abdominal crunches, twists and planks won't get a female to lean body fat levels. Only a precisely timed and portioned diet along with cardio, strength-training and appropriate rest will get you there.

Know the Importance of Diet
Limiting desserts and eating smaller portions jump-starts weight loss when you're overweight. But to get six-pack lean, you'll have to be far more precise in your strategy.

Meals will consist mostly of lean proteins and vegetables. At one or two meals, you'll add fruit or whole grains, as well as a little healthy fat from sources such as olive oil or avocados to round out your nutrition.

Because obtaining a six pack requires a very specific ratio of protein, fat and carbohydrates and could be undermined by additives and unhealthy fats, foods prepared outside the home — at restaurants or friends' houses — are usually off-limits.

Get Serious About Cardio
Lose weight without exercise, and you'll end up losing muscle along with fat — which hinders the appearance of your six-pack. The standard Centers for Disease Control and Prevention exercise guidelines for adults call for 30 minutes of moderate-intensity exercise most days and two strength-training workouts weekly to foster good health.

You'll have to get more serious about exercise than these recommendations to reach the body fat levels necessary for six-pack abs. Cardio exercise, such as running or rowing on an ergometer, is important to calorie burning.

A paper published in a 2011 issue of the Journal of Obesity concluded that high-intensity interval exercise is more effective than steady-state work when it comes to burning fat, especially visceral fat that sits deep in the abdominal wall and secretes inflammatory compounds.

To do your own high-intensity intervals, alternate all-out efforts with periods of easier effort. For example, warm up for five minutes and then alternate one minute of sprinting with one minute of walking for 20 minutes. Finish with a short cool down. Don't do this workout every day, though, or you'll risk burnout.

Lift Heavy Weights
Strength-training is intrinsic to gaining a six-pack, even for a woman. When you lose weight without lifting weights, one-quarter of every pound you lose comes from valuable lean mass. Muscle takes more calories for your body to burn during activity and during rest, giving your metabolism a boost.

Aim to strength train a minimum of three times per week. You'll likely do one to three sets of multiple exercises for each major muscle group, including your chest, back, legs, hips, arms, shoulders and abs, using weights that make you feel tired by the last couple of reps in a set of eight to 12.

You might even strength train four or five days per week, alternating lower body and upper body workouts. Leave at least 48 hours of rest between muscle groups worked.

Abdominal exercises should be part of your strength-training routine. Moves such as the plank, side plank, bird dog and crunches are a start, but as you become stronger, introduce moves that include resistance such as kettlebell swings, standing trunk rotation and standing cable crunches. Aim to work the abs three to five times per week.

Genetic Limitations
It may not seem fair, but even if you do all the work and reduce your body fat level, you're not guaranteed a six-pack. Some women's genetics give them staggered abs that don't appear as clear segments.

Your body type also determines how you build muscle and if your abs will appear. This doesn't mean you should give up on exercise and a healthy diet, just keep your expectations realistic.

Herbal Cancer Treatments for Lymphoma

Lymphomas are types of cancers that arise in the lymphatic system, which includes the spleen, thymus, lymph nodes and bone marrow, according to the University of Maryland Medical Center. The lymphatic system is responsible for producing, storing and transporting white blood cells in the body. Three main types of lymphoma cancers exist, which include cutaneous T-cell lymphoma, Hodgkin’s lymphoma and non-Hodgkin’s lymphoma. Several different herbs can help to treat lymphoma cancers, but some of the herbs haven’t been studied extensively in treating lymphoma.

Green Tea
Green tea has antioxidant, anticancer and immunity-boosting effects, says the University of Maryland Medical Center. The phyotchemicals in green tea help to “shut down glycolysis,” which is the cancer cell’s main energy supplier, explains the A.P. John Institute for Cancer Research. This effectively starves the lymphoma cancer cells until they die. For treating lymphoma, the University of Maryland recommends taking 250 to 500mg daily of green tea standardized extract.

Parsley
Parsley has been used in traditional medicine to treat tumors, and the tea was used to treat cancers, notes the Herb Growing & Marketing Network. The roots, leaves and seeds are all used in medicinal preparations, which include teas and extracts. Parsley can stop the growth and spread of lymphoma cancer cells, says the A.P. John Institute for Cancer Research. Parsley contains compounds that “help shut down certain enzymes called Epithelial Growth Factors, which stimulate the growth and spread of cancer,” the Institute explains.

Licorice
In some countries, licorice root is used to treat cancers, according to the Herb Growing & Marketing Network. Licorice root extract produces steroid-like effects in the body, helping lymphoma patients to gain weight, says the A.P. John Institute for Cancer Research. Licorice also helps to “inhibit the growth of lymphomas and leukemias,” the Institute notes.

Reishi Mushroom
Reishi mushrooms have anticancer and immune system-supporting effects. The University of Maryland Medical Center advises taking 150 to 300mg two to three times daily of the standardized reishi mushroom extract or 30 to 60 drops two to three times daily of the tincture.

Milk Thistle
Milk thistle is helpful in detoxification support. Milk thistle’s chemical properties act in the body to protect cells from toxins and increase glutathione, a substance needed for detoxification reactions in liver cells, says the Herb Growing & Marketing Network. The University of Maryland Medical Center recommends taking 80 to 160mg two or three times daily of the milk thistle seed extract.

Uses for Grapefruit Peel

Recycling, reusing and repurposing items you use every day is a popular way of being eco-friendly. Even the foods you eat can produce waste that, while biodegradable, doesn't necessarily need to become trash. The grapefruit you eat, for instance, is nutritious, but its rind typically finds its way into your garbage can. There are a variety of ways you can use that peel, helping you to create less waste.

Candied Grapefruit Peel
Your sweet tooth will thank you for making candied grapefruit peel from the rinds of your used fruit. Candied rind can be eaten plain like candy or used to decorate cakes, cookies and other desserts, lending them a tangy sweetness. The Food and Wine website shares chef Jacques Pepin's recipe for candied grapefruit peel, a process that should take you less than an hour to make. The website recommends storing them in the refrigerator in a jar with a tight-fitting lid. Serious Eats says that grapefruit peel can also be candied and then covered in chocolate.

Grapefruit Peel Tea
Use your leftover grapefruit rinds to make grapefruit peel tea. This tea breaks up mucus and helps with your allergies, according to Terra Turquoise Healing Arts. Mincing the peel of one large grapefruit and boiling it with six to eight cups of water will create a good-for-you tea after letting it simmer for an additional 15 minutes. While this tea is bitter, drinking it may help remove toxins in your body.

Grapefruit Marmalade
Saving grapefruit peels can be useful if you like to make jams and jellies at home. The New York Times says that winter, the citrus season, is a popular time to use grapefruit peel for making marmalade, a jam with bits of peel in it. The article shares a recipe for grapefruit and Meyer lemon marmalade that should take you approximately one hour to make, and -- when properly stored in sterilized jars -- can last for months. If you do not can the marmalade, it can be stored in the refrigerator. The recipe calls for the rind of 5 pounds of grapefruit.

Grapefruit Salt Scrub
Leftover grapefruit peel can help you take care of your skin. The Gloss website says that whipping up a salt scrub using grapefruit rind is a way to use up those peels in a concoction that moisturizes, exfoliates and smells good. One tablespoon of grapefruit zest combines with sea salt, oil and ginger and will store well in an air-tight container. The Gloss cautions you not to use this salt scrub on your face or freshly shaved legs.

11 Foods to Eat for Beautiful Skin

Do you want to have beautiful, healthy, radiant skin without relying on expensive beauty products or treatments? The good news is a healthy diet rich in beneficial nutrients can give your skin a natural glow from the inside out. Bonus: the foods that make your skin supple also help keep your body healthy in other ways, such as preventing high blood pressure, warding off cancer and heart disease, and improving cognitive functioning.

Fatty Fish
Fatty fish, such as salmon, albacore tuna, mackerel, herring, rainbow trout, lake trout, and sardines are loaded with omega-3 fatty acids--particularly docosahexaenoic acid (DHA) which is an anti-inflammatory. Salmon and tuna also contain coenzyme Q10, an antioxidant shown to improve skin’s appearance. Since chronic inflammation causes acne, loading up on foods rich in omega-3 fats can help keep annoying breakouts at bay.

Walnuts
While all nuts and seeds contain healthy fats, walnuts are the only one that provides enough of the omega-3 alpha-linolenic (ALA) fat to be considered a significant source. Walnuts also give you copper, which can up collagen production. To get your omega-3s, if you can’t eat fish or just don’t care for the taste of it, be sure to enjoy a handful of walnuts each day. Roast them to bring out extra flavor and then toss them into your oatmeal, trail mix, salads, or chop them and use them as a coating for baked chicken.

Olive Oil
Ahh, the powerful olive. So many big benefits come from such a tiny food. A recent study that looked at the diets of over 1,250 women revealed that the women who consumed more olive oil (more than two teaspoons per day) exhibited 31% fewer signs of aging than the women who consumed less olive oil (only about one teaspoon per day). Sunflower and peanut oils were tested but didn’t provide as much benefit as olive oil. Researchers attributed the more youthful appearance in the olive oil lovers to its high amount of monounsaturated fats (75% of the total fat).

Seeds
Seeds are an excellent source of vitamin E, which according to research found in Experimental Dermatology, is essential for preventing acne because of its ability to bolster your immunity and fight off inflammation that causes breakouts.

Deep Orange-Colored Produce
Beta-carotene is a precursor (provitamin) to vitamin A, which is crucial for growing new skin cells to ensure your skin stays soft and smooth. Load up on pumpkin, sweet potatoes, carrots, butternut squash, cantaloupe, dried apricots and sweet red bell peppers. An added bonus of these hefty-hued fruits and veggies? Your skin will appear more attractive to others. A British study recently revealed that people rated individuals who consumed a higher carotenoid-rich diet as having healthier, more attractive complexions than those who took in fewer carotenoids.

Citrus Fruits, Bell Peppers, Broccoli, Strawberries & Kiwi
What do these foods have in common? The American Journal of Clinical Nutrition published research finding that individuals who consume foods high in vitamin C have fewer wrinkles and more supple, hydrated skin than people who don’t. Vitamin C is a powerful antioxidant, fighting off free radicals, which harm cells and cause collagen breakdown. Collagen keeps your skin supple and prevents those pesky fine lines. One kiwi provides 120% of the amount of vitamin C you need in a day.

Tomatoes
The lycopene in tomatoes has been shown to provide protection against sunburns. Opt for cooked tomatoes, such as tomato sauce, tomato paste or canned diced tomatoes, because they contain more lycopene than fresh tomatoes.

Green Tea
Green tea contains catechins--particularly EGCG--which increase blood circulation and oxygen flow to the skin, resulting in smoother, more elastic skin. Sipping some green tea throughout the day may also help prevent sunburn.

Beans
Not only are beans chock-full of protein and fiber, they’re rich in zinc. Research has discovered that when people are low in zinc, they have more blemishes.

Water
Good ol’ H2O should be your go-to beverage for healthy, youthful skin. Water hydrates your skin from the inside out and doesn’t contain any sugar. Sugary beverages spike your blood sugar, resulting in unhealthy-looking skin.

Lower-Sugar Fare
Speaking of sugar, try to cut back on added sugar across the board. When your blood sugar rises after taking in refined carbs, the sugars attach themselves to protein portions of your collagen and then generate compounds that prompt your skin to lose elasticity. Hormonal changes associated with rapid rises in blood sugar also cause painful skin irritations and red spots.

Building Muscle on a Vegetarian Diet

More and more people have shifted to adopt a plant-based diet due to its touted health benefits and nutritional strongpoints. However, many weight-trainers hesitate to make this lifestyle change due to one glaring question: is it still possible to build muscle?

For years, the conventional belief has been that meat was the only way to build muscle. However, well-planned vegetarian diets that include other high-quality proteins can also assist in muscular development – no steak required.

The protein sources and types are going to vary with each athlete, depending on which vegetarian type diet they have assumed. Looking at some of the main categories, a lacto-ovo vegetarian consumes a diet that excludes meat, poultry and fish but does include eggs and dairy products, which are good sources of protein. Similarly, a lactovegetarian’s diet is one that excludes meat, poultry, fish and eggs but does include dairy products. Lastly, a vegan diet is one that excludes all animal products, include eggs, milk, cheese and other dairy products. In this case, the individual must rely solely on plant protein sources to meet protein needs.

Protein Quality Is Key
Not all protein sources are created equal. It comes down to the amino acids that make up the protein that our bodies need. Meat, eggs and dairy products tend to be the most coveted protein sources, due to the fact that they contain all nine essential amino acids in the ratios that we require. On the other hand, some plant-based proteins do not contain these essential amino acids in the necessary proportions. Many protein sources of non-animal origin usually have all of the essential amino acids, but the amounts of one or two of them may be low. For this reason, it is typically recommended to eat a variety of grains, legumes, vegetables, seeds, and nuts throughout the day. This way, if one food happens to be lacking in a particular amino acid, another food can help make up the deficit.

Eat Protein at Every Meal
The Academy of Nutrition and Dietetics recommends that vegetarian athletes who are looking to build muscle eat good quality protein at every meal. These proteins should be paired with a variety of fruits, vegetables, whole grains, nuts, vegetables and plenty of water as well.

Overall, vegetarian or vegan diets that meet an individual’s energy needs and that contain a variety of plant-based protein foods such as soy products, legumes like beans or lentils, grains, nuts and seeds can provide ample protein for athletes without the use of special foods or supplements.

How Strength Training For Women Differs From Men

How Strength Training For Women Differs From Men Adults should strength train at least two times weekly. Advanced lifters should strength train up to six times each week, according to the American College of Sports Medicine (ACSM). Weight-training recommendations don't differ between men and women. However, men may have a slightly different response to strength training than women.

Muscle Mass Gains
While women and men both experience increases in muscle strength in response to weight training, men often experience larger muscle mass gains. A study published in 2010 in Medicine and Science in Sports and Exercise reports that strength training leads to slightly greater, but significant, muscle volume gains in men compared to women. Therefore, men are genetically prone to building bigger muscles than women as a result of strength training.

Injury Susceptibility
Men appear to show increased tendon strength in response to exercise compared with women, which may mean they are less susceptible to injury, according to a study published in 2007 in the International Journal of Experimental Pathology. However, women and men are both susceptible to injuries if they over train, lift weights that are too heavy, or strength train using improper form.

Muscular Endurance Workouts
Goals for strength training may include increases in muscular endurance, growth or strength. The number of sets and repetitions men and women should perform to boost muscular endurance doers not differ with gender. The ACSM suggests men and women should complete two to four sets of 10 to 25 reps, with 30-second to 1-minute rest periods between sets, to increase muscular endurance.

Muscle Strength and Size Workouts
While men may genetically be able to get bigger and stronger than women, workouts that boost muscle strength and size do not differ between men and women. To increase muscle volume, the ACSM recommends completing one to three sets of 8 to 12 reps, or three to six sets of 1 to 12 reps, depending on experience level -- with 1- to 3-minute rest periods between sets. To boost muscle strength, aim for one to three sets of 8 to 12 reps, or two to six sets of 1 to 8 reps, with 1- to 3-minute rest periods between sets, suggests ACSM.

Types of Exercises
Men and women should both perform a variety of upper- and lower-body exercises on a weekly basis. Major muscle groups include back, shoulders, biceps, triceps, chest, abdomen, glutes, hamstrings, quadriceps and calves. Unless an injury prevents you from working a certain muscle group, aim to work each major group at least two times weekly, regardless of your gender.

Strength Training Nutrition Needs
The nutritional needs of regular strength trainers are based on body weight, not gender. Men often have more lean body mass than women, but this is not always the case. A review published in 2011 in the Journal of Sports Sciences reports that strength-trained athletes should consume 1.3 to 2.0 grams of protein per kilogram of body weight, which is 0.6 to 0.9 grams of protein per pound of body weight daily. Calorie needs vary based on activity level, but strength-trained men often require more calories than women. Men and women who want to gain muscle mass should add about 500 calories to their menus, and adults aiming for weight loss should reduce current intakes by about 500 calories daily.

3 Effective Fast Ways to Shake off the Bloated Belly

Do You feel sluggish and bloated? Does your hair and skin look dull and lifeless? Is your waistband a little too tight for comfort?

These can be signs that your system is in desperate need of a Spring Clean. Late nights, stress, processed foods and too much alcohol can overload the liver, kidneys and digestive system, leaving them in need of a well earned rest.

It is natural for the body to produce gas, and this can be up to two litres of gas per day, but being bloated definitely has drawbacks:

- You are often bloated – you feel and “look” bloated
- Bloating is consistently painful
- Bloating consistently interferes with your daily life

There are a number of reasons you can be bloated , some are common and some are not so common so I just thought I would share three of the main reasons for gas and bloating and three natural remedies you can try.

1. Food:
Bloating can be caused by the food you are eating, some foods produce gas, among these are the obvious foods, for example:
- beans and cabbage and broccoli,
- wheat products (pasta, bread, beer, etc),
- milk (if you are intolerant to lactose)
- sugar including artificial sweeteners
- soy
- gums and thickeners
- protein powders and protein bars

2. Digestion:
Often we lack the necessary stomach acid, digestive enzymes and bile to digest the food we are eating.  Your body needs to be able to break down the macronutrients protein, fat and carbohydrate into their building-block molecules to give your body the fuel it needs and this can be affected by the digestive process which includes stomach acid, digestive enzymes and bile.

If your body cannot adequately break down your food, guess what happens – gas and bloating.

Large, unbroken and undigested food particles reach your small intestine, the next step after your stomach, and as they go further down the digestive system they meet up with your gut flora and the bacteria that live there. Then the bacteria does its bacterial thing: fermentation of large molecules and you guessed it Fermentation = Gas = Bloating.

3. Dysbiosis:
Simple. This means an imbalance of helpful / friendly bacteria to potentially “harmful ” bacteria, it can also include bacterial overgrowth such as Candida or SIBO or an inflammatory process such as leaky gut.

You could have one of these factors or all three, either way it creates a perfect storm! However I won’t leave you hanging and there are my three top tips to Beat the Bloat

Chew your food!
Sounds obvious I know but chewing is one of the first stages of the digestive process and when you chew, you are mechanically breaking down your food; you take some of the pressure off your digestive system because you are breaking up your food into smaller molecules which are less fermentable and cause less of a reaction with the immune system.

Sit and relax when you eat, this not only prepares your body for the “rest and digest” phase but it will also help you swallow less air. If you are gobbling down your food on the run, not only is your body in a stress situation but you are taking on more air than you need and Air = Gas = Bloating.

Digestive aids
Lemon Water: 1/2 a freshly squeezed lemon in warm water first thing in the morning contains B Vitamins and Vitamin C to help flush the system and reduce bloating

Apple Cider Vinegar: a tablespoon in a glass of water 15 minutes before eating can help to simulate the digestive juices and reduce bloating

Fennel Seeds: Fennel Seeds are very effective for digestive problems; you can simply chew on the seeds or they can be added to warm water and drunk as Fennel tea. In India, fennel seeds are routinely chewed upon after meals to aid in digestion after a rich meal while acting as a herbal mouth freshener. They help to overcome gas, cramps and acid indigestion.

Fix your digestion!
This is slightly more complex than the remedies above but if you are not paying attention to your stress and/or, suffering from any type of gut dysbiosis then it is essential to heal your gut.

Until you strengthen and balance your entire digestive system, including dealing with stress which has a direct affect on your digestive system, then your problems are likely to continue and possibly worsen, and unfortunately the rest of your health is likely to deteriorate right along with your digestive health. We are not only what we eat but we can absorb and digest.

But the good news is that strengthening and balancing your entire digestive system doesn’t have to be complicated! There are some simple and easy steps to follow to fix your digestion including the steps I mentioned above, it can also be as easy as adding the right nutritional supplements to your daily routine.

10 Best Breastfeeding Foods

There is a lot of focus on what we put into our bodies when we are pregnant. I remember reading everything I could about the food I was providing for my growing baby, but did you know that your nutritional needs are just as important once you start breastfeeding?

We all know the benefits of breastfeeding for both mum and baby, including: improved immunity and a lower rate of diseases. Since your baby’s digestive system is not fully functioning until the end of their first year, breastmilk is one of the easiest foods for them to digest so you need to make sure you are consuming the best breastfeeding foods.

Leafy Greens
Leafy greens like kale, spinach and chard are a great non-dairy source of calcium. They contain iron, folic acid, fibre, vitamin A and vitamin C. A good tip to remember the darker the leaf the better the nutritional benefits.

Fish
DHA (omega-3 fatty acid) is essential for the development of your child’s nervous system. Fish is a great source of protein and omega-3 fatty acid, in particular salmon. Salmon is amazing when it comes to giving new mum’s the DHA they need to provide the best start for their baby’s life.

Sardines are also great to add to the mix, just keep in mind to limit your serving of fish to no more than twice a week. Swordfish, shark and mackerel are very high in mercury and should be avoided as these can harm your baby’s brain.

Nuts
Nuts are the easiest snacks to have on hand. Make your own mixed nut bags and have them in your pantry or handbag ready to go when you are feeling hungry.

• Almonds: rich in calcium, vitamin E, magnesium and fibre

• Walnuts: are rich in omega-3 fatty acids and are great for your brain and heart health.

• Cashews: are rich in iron, magnesium and zinc.

• Macadamias: high in protein, fibre and potassium. They can also help lower cholesterol

Avocado
You really can’t go wrong with avocados; they are packed with 20 essential nutrients.

Avocados are great for providing potassium, Vitamin E, Vitamin C, B-Vitamins, Fibre and folic acid which is an important nutrient during pregnancy and breastfeeding. I know a lot of new mums can often avoid avocados because of their high fat content but did you know that they are high in monounsaturated fats – the good fats that can help lower cholesterol.

Berries
Berries are one of my faviourt little superfoods as they are packed with antioxidants which are important for mum and baby. Berries are Mother Nature’s snack food as they are easy to grab on the go and they make a great addition to your breakfast smoothie.

Yogurt
Yogurt is fantastic because it contains both protein and calcium which are important for both you and your baby. When you are breastfeeding it is important to consume enough calcium for your own health as well.

These days there are some great products available that are full of live cultures and probiotics, these help maintain a healthy gut for you and your baby. Try adding some Greek yogurt into a smoothie or topping it with fresh fruit for a great afternoon snack

Beans
Beans contain fibre, iron and zinc and are a great choice of protein for vegetarians. The great thing about beans is that they are so easy to add to just about any recipe and that is important for time poor new mums.

Red Meat
Breastfeeding mums need to make sure they are keeping their iron levels up. Lean beef is excellent in providing iron and protein along with vitamin B12.

Eggs
Eggs are the perfect snack for breastfeeding mothers. Prepare a few hardboiled eggs in advance and have ready to go in the fridge for when you are hungry.

Eggs are an excellent source of high-quality protein. In fact, eggs contain all the essential fatty acids and also vitamin A, vitamin D, vitamin E, vitamin K, iron, calcium and zinc. Look for DHA fortified ones as these are the best for you and your baby.

Oats
Oats are one of the best breastfeeding foods as they may help increase your milk supply. Oats are also great for a strong immune system in mother and baby. Oats contain carbohydrates, protein, fibre, vitamin B1, iron, magnesium and zinc.

Starting your day with a bowl of whole grain oats will leave you feeling fuller for longer. Resist the urge to buy the pre-packaged instant oats that are just filled with sugars and artificial flavours.

Finally, please don’t forget the importance of water. You need to drink lots of water to replace what you will lose while you are feeding.