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  Every time we step out on the hot summer day, we should be aware of the bad UV rays. Does sunscreen really prevent our skin to get burned and damaged?

  Ultraviolet (UV) light is electromagnetic radiation with a wavelength shorter than that of visible light, but longer than x-rays. UV light is found in sunlight and is emitted by electric arcs and specialized lights such as black lights. As an ionizing radiation it can cause chemical reactions, and causes countless substance to glow or fluoresce.

     Resveratrol Antioxidants and Weight Loss: A Good Pairing?


The golden rule in weight loss is pretty simple: take in fewer calories than you expend in exercise. However, as any dieter will tell you, it’s far from easy. Americans spend billions of dollars a year on weight loss supplements, exercise programs and other diet aids—and still we can’t seem to win the battle of the bulge—even when we get desperate enough to try risky surgery or fad diets.Recently a new product has come to light that may help people trying to lose weight stay on the healthy end of the spectrum: Resveratrol Select, which is unlike many diet supplements in that it uses a combination of natural and herbal ingredients designed to help the body stay healthy while losing weight.

  How? By mimicking certain aspects of the Mediterranean diet.Studies have shown that part of America’s war with weight lies in the uniquely modern American combination of stressful lifestyle and fast-food consumption, and that the Mediterranean diet and lifestyle seem to be more conducive to healthier weight levels and longevity. In fact, much as been made on the news in recent months of the purported “French Paradox,” (how the French eat a high-fat diet, enjoy rich desserts, drink wine and still have better cardiovascular health than the rest of us). One of the biggest differences between the American and French diet seems to be the wine consumption, and red wine (a staple on most Mediterranean tables) contains one of nature’s most powerful antioxidants, resveratrol, which is a key ingredient in Resveratrol Select.In addition to wine, resveratrol is also found in grape skins, blueberries, cranberries and other plants, and recent animal and in vitro studies indicate that it can have a positive effect on helping to maintain healthy cholesterol levels, supporting insulin health and optimizing metabolic and immune pathways that protect cells and improve mitochondrial function.

  And one capsule of Resveratrol Select includes as much resveratrol as 200 glasses of wine—without the added calories that alcohol can add to the waistline.But consuming resveratrol alone isn’t enough to help with weight loss—so the manufacturers of Resveratrol Select also added a different type of antioxidant, Green Tea Extract (EGCG), which could make a big difference. Over time, green tea consumption helps increase metabolism, burn fat and reduce fat storage due to its caffeine and L-theanin content, which can be pivotal in helping to maintain energy for exercise. *Resveratrol Select combines these two powerful antioxidants with yet another energy boosting ingredient, Chromium, a niacin-based mineral that plays an important role in how the body uses insulin to burn sugars, carbohydrates, fats, and proteins for energy.*Although relatively new to the market, Resveratrol Select seems to be making a big splash, and many people are taking advantage of the free trial offer to see how well the product works for them.

  The trial offer also includes two bonus tools to help with weight loss: an e-book with over 70 weight loss tips, and a weight loss visualization audio.Of course, consuming fewer calories while burning more is the most efficient form of weight loss, and it’s always a good idea to inform your doctor before taking a weight loss supplement, but this new combination herbal supplement is worth a look for those concerned about maintaining good health while losing weight. For more information on Resveratrol Select’s free trial offer and bonus materials, visit

                          RESVERATOL SELECT

  Conventional Cures VS Natural Herbal Cures

According to the American Medical Association Journal, over 100,000 Americans die in hospitals every year due to side effects from regularly prescribed medications. Throughout America, a huge amount of medication is prescribed on a daily basis. The medical community openly acknowledges that fact that it does not have any cure for several common diseases that affect people.  

Most allopathic medicines have side effects that can range from mild to severe. The reason for this is that most of these chemicals have certain toxic properties. This is why there have been so many prescription drugs that got pulled from the market after enjoying several years of FDA approval.  

The sad thing is that very few doctors nowadays bother to inform patients about possible side effects due to close and cozy relationships with the pharmaceutical industries. 

Half of the truth is that pharmaceutical companies will only tell doctors as much as they want to and not reveal the complete picture. Therefore, the doctors are not completely to blame because they cannot warn patients against side effects of chemicals they are not aware of. 

The trouble is that the business is so profitable is that these medicine manufacturers are more concerned with profits and FDA approval rather than the overall effect on the patients. 

This is one reason why several doctors are now beginning to recommend complementary alternative treatments, like herbal therapies and medicines. 

Here are some interesting facts:

·     The totally amount of annual profits made by pharmaceutical companies through sale of drugs in the United States alone is over $100 billion

·     More than 25% of all prescription drugs available contain plant derivatives

·     More than 80,000 types of plants are used all over the world for medicinal purposes

·     Over 75% of the global population depends on herbal remedies for regular treatment

 

There are several choices available for people who are looking for alternative remedies, including Acupuncture, Yoga, Qigong, Tai chi, Ayurveda, hydrotherapy, massage therapy, homeopathy, energy medicines, holistic approaches, and aromatherapy. In fact, the number of herbal remedies available for different ailments equals (if not exceeds) the number of regular drug treatments provided by pharmaceutical companies. 

The point is that prevention always was and always will be better than any cure, mainstream or alternative. The advantage of herbal remedies is that they move an individual towards a lifestyle more geared toward prevention and cure in the early stages of any affliction.

Pharmaceutical drugs work only after the problem has development, they do not try to prevent problems because then the manufacturing companies would go into a loss.


This is where herbal remedies leave the mainstream drugs behind. This is also the reason why so many people are daily turning to herbal therapies. 

Herbal remedies treat the cause of the disease and not the symptoms (like conventional drugs). Herbal remedies also have almost no side effects.

The Alternative Cure Advantage:

Alternative medicine believes that natural health is a consequence of a variety of different sources coming together. Thus it chooses the best from various options available, in order to provide good health. It does so by building the strong points, preventing the weak ones, and generally dictating a lifestyle that is naturally healthy. Alternative medicine branches that promote natural good health include herbalism, natural hygiene, naturotherapy, and nutripathy. Nowadays it has become common to provide these, as complementary therapies to conventional methods of treatment. Terms like alternative medicine and natural health always seem to get associated with the Far East. It should be noted that most of the core concepts behind natural health are of European origin. 

In the old age the only health care that was available to the common man was self care. While medical science existed in a very rudimentary state, it was by no means as prolific as it is today. Most of the “doctors” in that era were referred to as “folk healers” (people who heal other people) and their medical qualification was nothing more than a short apprenticeship under some sort of superior. 

At the time of the Revolutionary War, practicing the art of medicinal healing was looked upon as a diversion, something to dabble in when you had time to spare. It was supposed to be something that an individual did when not doing a regular job. Folk remedies were handed down from one generation to the next. Men and women who had learned these remedies simply applied them to everyday life like their predecessors. In this way, matters like childbirth, injuries, and illness were taken care of. 

Geographical distance and biological diversity naturally made these folk remedies different in different places. So, while the roots of such healing can be traced to Europe, once they had been adapted to the Americas, they were not so readily recognizable. 

In 1830, Frances Wright and other reformers and activists started the Popular Health Movement. This was a period when advances in medical science were forcing contemporary doctors to think in terms that would have been sacrilegious to their elders. Frustrated by these new developments, proponents of the Popular Health Movement sought to enforce the usage of older methods into the practice of modern medical professionals. While some good has resulted (in the long run and with the help of understanding provided by modern research), it has to be admitted that the Popular Health Movement also caused some medical blunders. 

Some natural health concepts that arose as a result of the Popular Health Movement are: Hydrotherapy, Herbalism, Eclectic Medicine, and Natural Hygiene.

Thomsonianism is one of the earliest approaches to modern western herbalism and it was founded by Samuel Thompson around the year 1820. 

The Association of Eclectic Physicians, an organization of herbals doctors, was found in Wooster Beech. 
 
At its very height, eclecticism was practiced by over twenty thousand qualified doctors in the United States. By 1939, medical schools were being largely influenced by philanthropists, and when these schools failed to support eclecticism, it slowly died out. 

Hydrotherapy was another branch of natural health and it concerned itself with the application of water to the human body. Though using only water as means of staying healthy might sound a bit silly, for that time period it was a good thing. Hydrotherapy advocates were very vocal about the importance of personal habits such as diet, dress, clean water, fresh air, exercise, sunshine, and herbs. Personal hygiene as it is followed today was not always such an important issue. Hydrotherapy was conveying a very important message. Origins of hydrotherapy can be traced back to Europe in the Roman era when spas and hot mineral springs were a common way for people to cleanse their bodies. 

The European system of hydrotherapy was first introduced to the United States in 1844 by the founder of Natural Hygiene, Dr. Joel Shew. Dr. Shew later on enhanced hydrotherapy by focusing on its other aspects like fresh air, lots of sunshine, a good diet plan, and an exercise routine. In 1853 he established the college of Hygieo Therapy.

 The American Natural Hygiene Society was founded in 1948. Eventually, hydrotherapy had to give way to allopathy. This was largely brought about by the fact that the people supporting allopathy viewed hydrotherapy as a science of quacks because hydrotherapy was so closely associated with the female social activists of that era. 

The core belief of natural health therapy is that all issues related to health, sickness, and healing can be overcome through simple means like prevention and a change in individual lifestyle. Natural health follows the oldest rule of medicine: prevention is better than cure. In view of this, natural health therapies are supposed to be totally in control of the individual and not the doctor or healer. 

The “natural” in the term natural health literally refers to the physical world in which we live, or nature. This is but another way of saying that according to natural health therapy all disease and illness is nothing more than a natural reaction to some other natural action. It is important to remember that natural health does not have anything to do with faith or psychic healing which are supernatural concepts and hence,

By definition, not part of nature. This difference is also the biggest distinguishing factor between natural health therapies of European origin and Eastern alternative medicinal theories that often rely on belief systems such as spirituality, karma, ancestral forces, personal auras, or energy flows. None of these can be perceived by our normal senses and hence the Europe-born natural health theories do not subscribe to them. 

Going even further, natural health does not concern itself with the origin of life, any religious beliefs, extra-dimensional worlds, magic, and new age mysticism. 
 
All natural health says is that all health and sickness can be affected by simple natural therapies. 

At its most basic level it can be said that natural health therapy refers to only one thing: biological factors of health, especially as they apply to everyday life in western society. In its early history, the natural health movement did show considerable interest in hydrotherapy and the relaxation it offered through the usage of spas, steam baths, and other water cures. The more modern additions to natural health that concern themselves with the body-mind connection and how that relates to stress and tension are influenced by eastern alternative medical theories. 

Having said that, what natural health therapy finally implies is that the human body has complete capacity to heal itself from most forms of sickness (of course, a broken bone cannot be fixed by altering your lifestyle, it needs to be put in a cast), mostly through prevention. So as far as natural health thinking goes, all healing is basically self-healing and this is considered to be a basic property of all things alive. 
                                                                                            

Vitalism

It is to be observed that as early 400 B.C., Hippocrates (who is considered to be the father of medicine) had written that, “the natural healing force within us is the greatest force in getting well”.


This is known as vitalism, also known as 'vis medicatrix naturae' (the inherent wisdom of the body). 

To put it simply, whenever there is something wrong with the body the doctor will attempt something, for example: using antibiotics to kill the infection, perform surgery to remove a poisoned part or for amputation, put a broken bone into a cast, suture a flesh wound. All of these are part of the healing trade. The catch is that the body of patient has to actively respond to all this treatment otherwise it is wasted. Vitalism makes the body want to heal and get well. This is a well documented fact that people who deal with their physical problems confidently and cheerfully heal faster than others. The precise reason as to why this happens is not understood but the fact is still undeniable. 

Holism

One explanation comes from the concept of Holism which says that the process of healing is a combined effort by the entire organism and cannot be achieved by any isolated part of that organism. 

The Holism concept can be traced to the time of Paracelsus, 1439-1541, who is credited with being the father of modern medicine. When Paracelsus treated patients he refused to pay attention to only that part which was showing symptoms of disease. Instead, he tried to treat the whole body as one whole entity. 

Holism is not a symptom=cure sort of healing technique. It involves a careful study of the defensive abilities of each individual patient's body. Practitioners have to have the knowledge to differentiate between disease symptoms and the defensive or recovery systems. 

What Holism believes is that when someone falls sick, their whole body has undergone some kind of weakness and has lost the balance of its strength. So the solution is to simply restore the strength of the body. 

All western natural health therapies rely on biological factors and the better developed psychosocial approaches are a modern addition. 

Individualism

This concept is different in the sense that it places all responsibility for sickness and good health on every individual in a society.  So everyone is responsible for their personal health. 

Individualism results from an awareness of the importance of individuals in a community and the resulting virtues of self-reliance and personal independence. Well-rounded individuals are both self-reliant and independent. 

Victim-blaming

What this means is that if someone gets sick then the victim of the sickness did something wrong. While it might sound a little weird what it honestly means is that personal health is a personal responsibility and no one can blame someone or something else for his or her illness. It focuses on the self. Improve yourself because the environment around you is too big to change for one individual. In other words, health problems should be self corrected and the obvious solution is a change in the victim's lifestyle. 

Prevention

This is probably the most difficult concept for the modern day individual to grasp. Though everyone is aware of the phrase 'prevention is better than cure' there are few people who actually go the extent of preventing even the most obvious trouble (think about smoking, alcohol, high cholesterol foods, sugar, etc.). Prevention does not merely suggest that troublesome activities should be avoided. What is says is that improving health is better than fighting disease. It suggests the application of this to short term as well as long term negative effects. In the short term, a healthy body can easily ward off minor illnesses (like common cold) and injuries (razor cuts, skin peeling during sports activities for instance). In the long term prevention suggests caution in all that is done today so that it does not result in adverse outcomes in the future. In other words, it too suggests a change in lifestyle for a healthier tomorrow. 

Reasonably good health can be achieved by everyone. What is even better that the means to do so do not have to acquired from anyone, the capacity to do so lies within us.  

  Natural Herbs

Any plant that is grown for culinary, medicinal, or in some cases even spiritual value is called an herb. It is common practice that, from an herb plant only the green and leafy parts are used. The culinary usages are obviously different from the medicinal uses, in fact, it is often the case that the properties of culinary and medicinal herbs are entirely different to be found in the same plant. For example, medicinal herbs usually tend to be shrubs or woody plants. Culinary herbs, on the other hand, are typically more leafy and soft. 
 
Interestingly, the seeds, berries, bark, root, or other parts of a herbal plant make great spices. These plants also bear edible fruits or vegetables. 

Culinary herbs are different from other vegetables in the sense that they are not the primary objects to be cooked or consumed. Instead, they are used to provide flavor when used as spices. 

Botanical definitions

Botanical science defines a herb as a plant that does not produce a woody stem. It usually dies in temperate climates. Death can be complete in case of annual herbs or the herb can simply go back to its roots in case of perennial herbs.  

Examples of herbs include: bulbs, peonies, hosta, grasses, and banana. 

The botanical term herbaceous means a plant having the characteristic of a herb or being leaf-like in color and texture. 

Herbalism

Herbalism is also known as phytotherapy. It is a very old folk medicine that is based on the use of plants and plant extracts. Human beings have been looking for healing powers in the vegetable kingdom for a long time. There are innumerable types of indigenous plants that have been used by people for centuries in the treatment of many ailments. The history of such usage is long and well documented. Evidence has been found that sixty thousand years ago the Neanderthals living in present day Iraq used plants as medicines. 

Radiocarbon dating of the Lascaux caves in France has revealed that cave paintings dated between 13000-25000 BCE displays the use of plants as healing agents. 

It must be appreciated that our forefathers spent several centuries slowly building upon the knowledge of their own predecessors to arrive at proper medical conclusions.  It took many generations of trial and error to expand this knowledge base. The individuals who took upon themselves the task of following this line of reasoning and medical discovery are whom we today remember as “healers” or “Shaman”.  

An interesting aspect of plants is their seemingly infinite ability to synthesize aromatic substances like phenols and tannins. Plants also evolve alkaloids that serve as defense mechanisms against predatory microorganisms, insects, and herbivores. Plants and chemicals have a strong and historical relationship going back to several hundred millions of years. The chemical interactions in a plant's metabolism, offense, and defense procedures is very complex. Human beings have found that many herbs and species that are used in seasoning of good often yielded useful medical compounds. 

In recent years plants have once again come into the foreground as the search for new drugs and dietary supplements have led researchers back into the plant kingdom. Pharmacologists, microbiologists, botanists, and natural product chemists are literally going through the entire roster of plant species with a fine toothed comb looking for phytochemicals that could lead to the development of cures for several types of diseases. Already there are many drugs on the market that have been derived from plants. 

Herbal treatment of diseases is nearly universal in all non-industrialized societies. Since they do not have the resources to set up pharmaceutical industries and are quite likely to be too impoverished to purchase modern day drugs, it should not be surprising that they rely on plants that they can grown to fight off illness. 
 
In western society, the use of herbal medicine can be contributed to the cumulation of several traditions over a long stretch of time, finally culminating at the end of the twentieth century. Some of these influences are based on ancient Greek and Rome, the Ayurvedic principles from India, and Chinese herbal medicines. 

Some very common plant based pharmaceuticals that have been used by western physicians include opium, aspirin, digitalis, and quinine. 

                      Coping with Constipation caused by IBS  

Irritable Bowel Syndrome with constipation is a treatable medical condition. It is characterized by recurring abdominal pain and discomfort, and bloating along with constipation.

IBS with constipation is common to a number of people. Getting accurate information on what causes IBS with constipation may help in improving the condition. It is also recommended to seek medical assistance from doctors who specialize in this type of disorder.

 
It is not really clear why some people develop IBS with constipation while others do not. IBS with constipation can be caused by a sensitive, slow working gastro-intestinal tract, which causes abdominal pain, bloating and constipation. This was thought to be due to the way the gastrointestinal tract reacts to the changes in serotonin. Serotonin is a natural occurring chemical in the body that plays an important role in making the gastrointestinal tract function normally.

 

IBS with constipation may also be affected by diet and disease. Most constipation cases are due to insufficient fiber as well as inadequate fluids in the diet. Fibers are important since they help to soften stools, and water or fluids help to flush stools through the body.

 
Diet is partially to be blamed for the occurrence of constipation especially for people over 65 years old. Constipation occurring in people in this age range is due to medications, poor diet, and lack of water intake, as well as poor muscle tone.

 
Teenagers or younger people are also at risk of IBS with constipation; in fact, a great number of young people are suffering from irregular bowel movement. They also experience bloating and abdominal pains. Another factor that contributes to IBS constipation is traveling since most people who are traveling tend to suppress the urge to go to the bathroom. There are also some cases where some people just can’t have a bowel movement in bathrooms that are not familiar to them.

 
There is still no specific cure for IBS with constipation however there are proper treatments for the symptoms that goes with it. Bowel habits may also be stabilized to diminish abdominal cramping as well as lessen the pain associated with bowel movements.

 
For symptoms that are transient and only happen occasionally, no special treatment may be needed. However, for those who have persistent and chronic symptoms special treatment may be needed. There is no specific therapy that can resolve all symptoms in patients. However, some treatments may prove to be effective in treating symptoms of IBS with constipation.

 
The first treatment calls for lifestyle changes. This means recognizing and dealing better with stress. Take some time to relax, sleep, and exercise. The diet for IBS entails for eating smaller amounts of food more frequently. This may help in alleviating symptoms of IBS. Eating foods that are low in fat and high in carbohydrates is also beneficial to keeping a healthy intestine.

 

Fiber in diet is also excellent in controlling IBS with constipation. The dietary fibers are known to add bulk to the stool creating stools that are much larger and much softer making bowel movements easier and less painful.

 

Medications are applied for patients that have severe and recurrent symptoms of IBS with constipation. Nevertheless, medications like treatments need to be customized to suit various needs of the patient since different patients tend to respond differently with various medications.

  Psychotherapy is also applied to some IBS cases since stress sometimes affects bowel movement. Psychotherapy can provide assistance in coping with chronic illness and uncovering emotional triggers that may be present.

 
If you suspect you are suffering with IBS, you should first consult your primary care physician before taking other steps.

 
 
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             Diagnosing IBS: The Most Common Symptoms 


What is IBS?

 
IBS or Irritable Bowel Syndrome is a type of functional gastrointestinal disorder. It affects 10 to 20 percent of people. It is a chronic or long-term condition affecting the small or large bowels. IBS can cause pain and discomfort and distorted bowel habits. A substantial amount of patients visit physicians for gastrointestinal complaints. Some patients have extensive anxiety regarding factors that causes IBS. Physicians use a confidential diagnosis as an initial and crucial step to provide patients a clear explanation, an effective treatment and therefore reducing the patients’ anxiety. IBS must always be diagnosed by a physician. Patients with IBS are usually diagnosed after exhibiting structural or biochemical abnormalities. Physicians consider the differential possibilities from the signs and symptoms observed and given by the patient in order to obtain a positive or negative diagnosis for IBS.

 

The foundation of the diagnosis is a detailed history and a complete physical examination of the patient. Laboratory examination of blood and stools and endoscopic procedures are often times used to rule out disease. This procedure is essential because the main concern of patients and doctors is to rule out possibilities like inflammatory bowel disease or colon cancer. The fact that patients under the age of 40 are easily diagnosed with IBS are significant in identifying symptoms which are usually discovered during history taking and observance of abnormal signs during physical examination of the patient.

 

The key factor in diagnosing IBS is making the patient describe the symptoms that he or she is experiencing. The symptom criteria for the diagnosis of IBS have been developing since 1978 when a researcher named Adrian Manning and his colleagues proved the usefulness of positive symptoms or Manning criteria to identify patients with IBS from patients with organic diseases. A physician who suspects IBS uses the Manning criteria which are used by many physicians all over the world since 1978 dating back to when the Manning criteria was published.

 

The Manning criteria is composed of 6 symptoms; first is visible abdominal distention; second is relief of pain with or after bowel movement, third is more frequent bowel movement with the onset of pain, fourth is loose stools at onset of pain, fifth is passage of mucus via the rectum, and the sixth is feeling of incomplete evacuation. If a patient experiences the first four symptoms, he or she is likely to suffer from IBS. The last two symptoms are often experienced by IBS patients, though they are not as typical for IBS as the first four.

 

Then in 1988 gastroenterologists in Rome held an international consensus meeting, they further specified the criteria for IBS. In 1999 these criteria were revised and now called Rome II criteria. At present, they form the standard diagnosis of IBS. In the Rome II criteria, the symptoms that cumulatively support the diagnosis of IBS are as follows; first is abnormal stool frequency. Second is abnormal stool form, wherein stool may be lumpy or watery, and a diagnostic aid called Bristol stool form scale or the BSF-Scale is used to classify the stool form into seven groups because the stool’s form depends on the time it spent in the colon. A correlation between the colonic transit time and the BSF type is obtained. Third is the abnormal stool passage, maybe straining, and urgency or there is a feeling of incomplete evacuation. Fourth is the passage of mucus, and fifth is bloating or feeling of abdominal distension.

 
If you suspect you are suffering with IBS, you should first consult your primary care physician before taking other steps.

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                    Curing IBS With A Change In Diet 

A cure for IBS has yet to be found, but its symptoms can be managed by a change in diet. A person can also manage the symptoms by reducing his or her stress and of course with medication. Each person has different trigger foods that can cause IBS symptoms. Physicians often observe that patients are relieved knowing that these symptoms are not signs of a major decease.

 

People should be aware of diet changes that could prevent IBS from getting worse. First they should know the foods to avoid. Examples of the foods that may cause the symptoms to become worse are food high in fat like deep fried foods, milk and dairy products like cheese or yogurt, chocolates, alcohol and caffeine which is normally found in coffee and carbonated drinks. If these foods cause the symptoms of IBS, people should minimize their intake or even better refrain from eating them. For people to find out which food products are causing their symptoms they should monitor what they eat and keep a log of food intake during the day, what symptoms are experienced, what time these symptoms occurred, and what food makes you feel bad every time you eat it. Then take your notes to your physician for them to be able to know which food you should refrain from eating.

 

There are also foods which are advisable for people with IBS to eat; these are foods that contain fiber. Fiber reduces the symptoms of IBS especially constipation. Fiber makes the stool soft, bulky and makes the stool easy to pass. Fibers can be found in foods like bran, bread, cereals, beans, fruits, and vegetables. Bread that contains fiber is whole-grain bread; whole-grain cereal, beans fiber can be found in kidney and lima beans, the fruits that contain fiber are apples and peaches, and the vegetables that contain fiber are broccoli, raw cabbage, carrots, and raw peas.

 

Adding these foods to your daily diet gradually helps your body adjust to them. Aside from advising people to eat more foods with fiber, physicians sometimes tell the patient to get more fiber by either taking a fiber pill or mixing a high fiber powder into drinking water. But, be aware that too much fiber all at once might cause gas and can actually trigger the symptoms of IBS.

 

How much a person eats during the day also matters. Large meals can lead to cramping and diarrhea. If this happens, change your meals and eat four or five small meals a day instead. If you don’t want to do this or it won’t fit in with your schedule stick to three meals a day, reducing the quantity you eat.

 If you suspect you are suffering with IBS, you should first consult your primary care physician before taking other steps.

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                               IBS Syndrome Explained 

Irritable Bowel Syndrome or IBS is a disorder of the gastrointestinal tract that results to recurrent upper and lower gastrointestinal symptoms. The most common symptoms of IBS include abdominal pain and altered bowel movement such as constipation, diarrhea or both.

 

There is still no clear cause of IBS that is why it is termed as a functional disorder since there are no signs in the bowel and yet changes are observed from its previous functional quality. Irritable Bowel Disorder may cause a great deal of discomfort and distress but will not result in permanent harm to the bowel and does not increase chances of cancer.

 

The good news with IBS is the fact that it can be cured by means of diet and medication. Irritable Bowel Syndrome can happen during any period of one’s life. The exact cause of IBS is not yet fully known however similar conditions in children have been observed and are believed to be the portent of adult IBS.

 

Some factors like emotional conflict or stress tend to aggravate IBS symptoms but research findings have shown contrasting results. Emotional conflicts are no longer accepted as factors that cause IBS.

 

In addition, studies also show that patients with IBS tend to develop overly sensitive bowels compared to those without IBS. It has been observed that patients with IBS even with minimal stimulation may easily distress their intestinal muscles. Accordingly, patients with IBS may strongly react to a stimulus that does not normally aggravate the bowels of a normal healthy individual.

 

Ordinary occurrence in the large intestines such as eating or gas production may have adverse effect on the colon of an IBS patient. Certain medications as well as food may trigger IBS symptoms. Most of the foods that trigger IBS symptoms are chocolates, fatty foods, dairy products as well as grain containing products and even alcohol may aggravate and then trigger IBS symptoms.

 

Caffeine may have laxative effects to some, but for IBS patients it is just one of those products that offend their digestive tract. Likewise, IBS is predominant to women with menstrual periods since reproductive hormones are believed to influence the course of IBS.

 

There are two types of IBS and these are diarrhea-predominant IBS and constipation-predominant IBS. These two types of IBS suggest that chronic diarrhea and chronic constipation may be examined through the bacteria derived from bowel samples. And since metronidazole and vancomycin (both antibiotics) are effective in reducing diarrhea and constipation IBS, it is a clear indication that an overgrowth of bacteria in the bowel flora may actually cause IBS. Likewise, progressive nerve damage can develop and is exhibited by some patients with chronic constipation.

 

It is really hard to pinpoint normal a bowel movement since various people have their own normal frequency. There may be some people whose normal bowel movement involves three stools a day while others may move their bowels everyday upon waking up. A healthy bowel movement is one that is formed but not hard, contains no blood and flushes out of the colon without unnecessary cramps or pain.

 

If you suspect you are suffering with IBS, you should first consult your primary care physician before taking other steps.

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               The Most Effective IBS Treatment Procedures  

IBS is short for Irritable Bowel Syndrome. IBS includes abdominal pain, diarrhea and constipation. These symptoms are commonly experienced by almost everyone at some point and that is why they are sometimes taken for granted even when they frequently occur. But recurring symptoms are not normal and they may signal Irritable Bowel Syndrome.

 

Symptoms of Irritable Bowel Syndrome or IBS are treatable especially when signs or symptoms are detected early. The diagnosis conducted at present for IBS is currently based on a pattern of symptoms that are sourced from an established criteria, in combination with a detailed history, a physical examination and tests that rule out other identifiable causes.

 

Primary care practitioners rather than specialists usually treats most patients for mild IBS symptoms since it does not require frequent doctor visits, and usually patients with mild IBS are still capable of living a normal life complete with their usual day-to-day activities. The treatment for IBS or Irritable Bowel Syndrome is geared toward education, reassurance and achievement of a healthier lifestyle even if a patient is undergoing medical treatment.

 

Drug therapy is ideal for patients with mild to severe symptoms which do not respond favorably to physician counseling and even to dietary changes. Nevertheless, new treatments for IBS have been developed and have shown remarkable capabilities in treating multiple symptoms of IBS.

 

For most IBS patients the start of successful treatment requires effective diagnosis that begins with the recognition of the validity of symptom complaints. A physician or care provider can help a patient to achieve the best possible results for treating IBS. Moreover, patients should have a close relationship with their doctors and must provide all necessary information that will help in the treatment. And once a diagnosis is made it will be easier to develop a treatment plan that will be an effective cure for symptoms of IBS.

 

The symptoms of Irritable Bowel Syndrome varies from person to person that is why it better to provide custom made treatment plan for each patient since various patients respond in a different way to treatments.

 

For many people, eating a healthy diet and avoiding foods that trigger symptoms of IBS is a good way to start treatment. Registered dieticians may also help in creating appropriate dietary changes and supplements that are geared to encourage healthy bowel movements.

 

The effectiveness of a treatment regimen will be judged according to how efficient it has been in controlling as well as eliminating the symptoms of IBS. There are various psychological methods that are used to treat IBS symptoms. These methods have been tested complete with formal research studies, biofeedback, cognitive therapy, psychodynamic therapy and hypnosis treatment. However, it is still not clear which among these treatments have been proven the most effective in treating IBS.

 

The most effective IBS treatment procedure is one that effectively cures symptoms of IBS without the side effects. But, as different patients respond diversely to treatments it can be a case of trail and error to find the one that suits you best.

 

If you suspect you are suffering with IBS, you should first consult your primary care physician before taking other steps.

 

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Check out this YouTube Video talking about Acai Berry. Very helpful!

 Arriving at the Perfect Diet is no quick, simple task in today’s world of fast-paced living. For example, there are several different educational food pyramid plans. The United States Department of Agriculture (USDA) has a food guide pyramid. And the Mayo Clinic, in conjunction with the May 

 Foundation for Medical Education and Research, has their Mayo Clinic Healthy Weight Pyramid. (A list of pyramids are updated regularly at the USDA site: http://www.nal.usda.gov/fnic/Fpyr/pyramid.html .) 

 Then there are the lifestyle choices to go along with the dietary plans. Lives need to be balanced in order to make the perfect diet effective. For example, depending upon the body type, history, physical and mental make up and other factors, some dietary solutions are more perfectly suitable and / or adaptable than others when working in accordance with day-to-day activities; exercise, nutrition, health, etc.

 

What this report covers is an overall look at what makes up a “perfect” diet, covering all the bases. You will learn about foods with respect to nutrition, dietary and body basics and common disorders. Then you can choose which areas of importance you would like to focus on from subscriber and other organizational programs available today for help with diet solutions, to weight products, to an assortment of food planning tips, and more.

The bottom foundation or the pyramid is a recommendation for 6-11 servings of breads, pasta, rice and cereals. The actual breakdown is:

-For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) - 6 servings

-For older children, teen girls, active women, most men (around 2,200 calories) – 9 servings

-Teen boys, active men (around 2,800 calories) - 11 servings.

A serving of breads, pasta, rice and cereals would basically reflect the following: 1 slice of bread, 1 ounce of ready-to-eat cereal; and 1/2 cup of cooked of pasta, rice or cereal.

The next pyramid layer building upwards represents fruits and vegetables. From 2-4 fruits are advised a day and 3-5 vegetables. The actual breakdown is: 

 
-For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) - 3 servings of vegetables, 2 of fruit

-For older children, teen girls, active women, most men (around 2,200 calories) – 4 servings of vegetables, 3 of fruit

-Teen boys, active men (around 2,800 calories) - 5 servings of vegetables, 4 of fruit.
A serving of fruits and vegetables would basically reflect the following: 


1 medium-sized fruit such as an apple, orange or a banana; 1/2 cup of chopped, canned or cooked fruit; or three-fourths (3/4) cup of fruit juice. For vegetables, a serving would be: a half (1/2) cup of raw, chopped or cooked vegetables, except for raw, leafy ones that get 1 cup per serving; or 3/4 cup of vegetable juice. 

On up the pyramid is the Milk, Yogurt and Cheese Group also known as (AKA) the Milk Group, which includes lactose-free and lactose-reduced milk products. And the Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group AKA Meat and Beans Group runs along side. From 2-3 servings of the Milk Group and 2-3 servings of the Meat and Beans Group are recommended. The actual breakdown is:
-For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) – 2 or 3 servings Milk Group, 2 servings for a total of 5 ounces of Meat and Beans Group

-For older children, teen girls, active women, most men (around 2,200 calories) – 2 or 3 servings Milk Group, 2 servings for a total of 6 ounces of Meat and Beans Group

-Teen boys, active men (around 2,800 calories) - 2 or 3 servings Milk Group, 3 servings for a total of 7 ounces of Meat and Beans Group

A serving of both groups would basically reflect the following. For the Milk Group,
choose from 1 cup of yogurt or milk, 1.5 ounces of natural cheese or 2 ounces of processed cheese. And for the Meat and Beans Group, 2-3 ounces of cooked lean meat, fish or poultry; 1/2 cup of cooked dry beans; 1/2 cup of tofu;

2 .5 -ounce soyburger; 1 egg ; 2 tablespoons of peanut butter; or 1/3 cup of nuts.

At the top of the pyramid is the group of fats, oils and sweets. And all should be “used sparingly.”         

                        Mayo Clinic Healthy Weight Pyramid

The Mayo Clinic Healthy Weight Pyramid doesn’t differ too much from the USDA Pyramid. It is based upon scientific research and patient healthcare as reported by medical practitioners and dietitians of the Mayo Clinic, and by weight-loss experts at Pennsylvania State University, and the University of Alabama at Birmingham. The Pyramid was crafted threefold; to encourage weight loss, weight maintenance and long-term health.

Let’s take a brief look at the Pyramid differences. The bottom two levels or the Bread Group – now referred to as Carbohydrates, and the Fruits and Vegetables Group, are reversed, resulting in the Fruits and Vegetables Group now being at the bottom level. Also servings for Fruits and Vegetables are unlimited here. And calories are counted throughout.

In a nutshell, to plan the perfect Mayo Clinic diet, a person would follow these 5 steps, as approved by his or her healthcare practitioner:

1. Calories – Establish a calorie level that’s right for you based upon your physician’s advice.
2. Servings - Determine the number of recommended servings for each food group.
3. Serving Size – learn the preferred portions for #2 above. 
4. Record – log & monitor your progress.
5. Variety – Main success ingredient! Vary sensual appeal and tastes.

 ________________________________________________________

A-Z COMMON HEALTH DISORDERS & THEIR DIETARY SOLUTIONS

Depending upon individual health concerns and issues, food choices can affect body and mental health. To focus on improving and strengthening your overall health and well being, here are common health concerns for both genders listed in alphabetical order and the foods that would work best in individual perfect dietary planning. For more details, check with your own healthcare providers and refer to, “Doctor, What Should I Eat?” by Isadore Rosenfeld, M.D. (Warner Books, Inc., 1995).

ACNE – To help fight acne problems, eat plenty of fruits, vegetables and cereals. Lay low on sweets (especially chocolate), fried foods, fats, carbonated beverages, nuts / peanut butter and dairy products.

AGING – Watch intake of foods high in caloric content. Focus on complex carbohydrates, calcium to fight off osteoporosis and minimize fat and protein consumption. Men on average over age 50 only need around 63 grams of protein a day; women need 50 grams. Calorie-wise, men need to decrease overall daily calorie totals by about 600; women 300 calories per day.

AIRSICKNESS – Put nutmeg under your tongue.

ALLERGIES – Drink infusion of wild thyme, take garlic capsules or chew peeled garlic cloves, or drink mineral salt teas like sage tea or nettle tea. And for seasonal allergies, lay low on breads (especially white), rice and pasta.

ANXIETY – The old standby cup of warm milk and honey sooths jagged nerves. Mix in a little cinnamon and / or nutmeg. Chamomile and Valerian teas are helpful, too.

ARTHRITIS – Garlic capsules and peeled garlic can help here. So can fish oil capsules and fish each day in your dietary planning. And drinking a glass of water a few times each day with a small amounts of apple cider vinegar and honey added are beneficial. Lemonade without sugar helps with rheumatic arthritis. Other aids: wild thyme, celery seed and honeysuckle teas and primrose leaves added to salads.

ASTHMA – Some foods to help are hot chili peppers, fresh garlic, onions, chili, water with Tabasco sauce, coffee (regular, not decaffeinated). Seafoods that are helpful include crab, clams, shellfish, oysters, mussels, salmon, sardines, mackerel and haddock. Grandmas chicken soup works wonders, too. Carbohydrates and fruits need to especially be included in the diet. And frozen yogurt, graham crackers and fruit juices are good snacks.

BAD BREATH – Brushing teeth with baking soda and water can help eliminate bad breath. Chewing parsley, mint leaves or dill seeds after eating helps, too.

CANCER – Lay low on fats. Eat plenty of yellow and green vegetables and fruits (for vitamin C and beta carotene); spinach, winter squash, peaches, cantaloupe, apricots, broccoli, tomatoes, yams, carrots, cabbage, brussels sprouts. Choose low-fat dairy products, leaner meats, plenty of water and high-fiber foods like whole-grain flours and breads. Include macaroni, chickpeas, popcorn, baked potato, pita bread, brown rice. For specific cancers and food choices to target for them, refer to, “Doctor What Should I eat?” by Isadore Rosenfeld, MD. (Warner Books, Inc., 1995).

CARPAL TUNNEL SYNDROME – Foods with vitamin B6 can help; oatmeal, sunflower seeds, liver, wheat germ, bananas, rice bran, meat, fish, chicken, avocados. And eat foods with vitamin B12; fish, liver, eggs, cheese, muscle meats and shellfish.

CATARACTS – Eat plenty of vitamin C; fruits and fruit juices, leafy green vegetables. Also add small amounts of vitamin A foods; milk, eggs, liver; and beta-carotenes; orange, yellow and red fruits and vegetables.

CHRONIC FATIGUE SYNDROME – Add some extra protein; skinless chicken, turkey, fish, egg whites, fresh vegetables and fruits and low-fat dairy products. Eat complex carbs like potatoes, pasta and whole grains. Natural fish sources are also good choices; tuna, salmon, whitefish, mackerel, herring, anchovies, bluefish.

COMMON COLD – These foods are helpful for fighting colds: grapefruit and other fruit juices and sections, garlic, horseradish, zinc lozenges, slippery elm tea and other vitamin C foods; broccoli, kale, potatoes and tomatoes.

CONSTIPATION – Remedies include cod liver oil, dandelion coffee, fresh fruits and vegetables, parsley, warm water, and slippery elm tea.

COUGHING – Drink warm, unsalted water in which potatoes were boiled. Or try warm milk with molasses and nutmeg added.

CRAMPS – Potassium-rich foods help – bananas!

DIARRHEA – Include in your diet: warm milk, sweet potatoes and RAB (rice, apple sauce and bananas).

FLU – Healthy food choices include grapefruit and garlic and beef broth.

GALLSTONES – Ease up on fats and refined sugars, eat more fiber; fresh fruits and vegetables (steamed veggies, too). Clear liquids are best; apple juice, broth, gelatin, 7-Up. Also include whole grains cereals, pastas and breads like pumpernickel and wheat rye, popcorn, wheat crackers and add oat bran in recipes. Lean meats and low-fat dairy products are recommended.

GOUT – Go light in the protein end and drink lots of fluids. Avoid foods with high purine content; animal organs, some shellfish and seafood (herring, mackerel, anchovies, sardines, roe, mussels, scallops) and gravy. Skip alcohol consumption. Eat carbohydrates like rice, pasta, fruits, vegetables and potatoes.

HEADACHES – Almonds are good for pain relief. So if Gatorade and ginger.

HEART TROUBLE – Onions and tarragon are good choices. Also skip alcohol consumption; go low of caffeine and no smoking.

HEMORRHOIDS – Increase the fiber in your diet- - slow-and-steady. And drink lots of fluids. Food choices are wheat bran, whole grain cereals, vegetables, apples, berries, prunes, figs, dates, beans, lentils and peas.

HIC-CUPS – Drink water and then eat some bread. Other “cures” are a teaspoon of honey or slowly drinking a glass of ice water covered with a paper towel (and drinking it through the paper towel).

INDIGESTION – For stomach trouble, try a teaspoon of baking soda in a glass of warm water. Other food choices are eating cucumbers or apples with their peels on, bay leaves, parsley, watercress, fresh pineapple, raw carrots, grated horseradish and herbal teas: chamomile, peppermint, dill, rosemary. Lemon in coffee and mint tea with honey also help.

INSOMNIA – Eat a boiled onion before going to sleep.

MENOPAUSE – Keep going with the calcium, ladies. Go light now on coffee, tea, salt, proteins. Better are decaffeinated beverages, herbal teas, herbs instead of salt like garlic, onion and lemon. Chose lean cuts and lower-fat dairy products, whole grains, bran, fresh fruits, vegetables, lentils.

MORNING SICKNESS – Before bed, eat a healthy fruit or vegetable that is difficult to digest, like a carrot or apple with the skin on, or celery.

OSTEOPOROSIS – Go low on the caffeine, salt and tobacco. And choose decaffeinated beverages and herbal teas. Instead of salt, use onion, garlic or lemon seasoning. Up your calcium / low-fat dairy intake; yogurt, cheese, milk, soy milk, tofu, shellfish, sardines, salmon, oysters, dark green vegetables (not spinach); cabbage, collards, broccoli.

STOMACH ACHE / UPSET– Warm cinnamon tea, hot mint tea, herbal peppermint tea or ginger spiced tea will help.

STRESS – Combination of drinking water, relax / exercise first. Later – slowly eat small amount of healthy foods – fruits, veggies.

URINARY TRACT INFECTIONS – Cranberry juice or barley water can help.


 

BASIC WEIGHT MANAGEMENT 

  BASIC WEIGHT MANAGEMENT



The perfect diet should be combined with a healthy weight management or activity program. Weight management may conjure up that dreaded “exercise” word. And exercise to some means pushing the body beyond limits, experiencing painful in joints, muscles, bones – everywhere. No pain no gain, right? Wrong. Instead, replace the word “exercise” with “activity” and incorporate this in your daily routine. And a general rule of thumb for guidelines about “activity” would be to strive for a minimum of 30 minutes for adults or 60 minutes for children of moderate physical activity daily.

Individual activity goals depend upon each person’s health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health.

In a nutshell, during activities, calories are burned, pounds are shed in the long run. And the number of calories burned depends upon the duration and intensity or the activity. Slow and steady is the rule of thumb. And note daily progress. For those who have never been very active at all, it may be advisable to begin slow like with walking 10 minutes each day, gradually building up time and distance with increased “brisk” pacing. Even if you can’t get out to walk, bike or swim, take stairs instead of elevators and escalators. Clean your house. Clean your car. Wash windows. Wash your dog. Check out exercise videos, cassettes and workout books from the public library and put some of their ideas into action. Check out your local fitness centers, YMCA, community center, too, for ideas. Partner up with a neighbor to walk or join a community volleyball team. There are unlimited ways to be active and enjoy life at the same time without using painful weight loss strategies.
___________________________________________________________
                   

                    OVERALL FOOD HEALTH VALUES 

Now let’s take a look a the basic food elements in your perfect dietary plan; fruits and vegetables group, bread, cereals, rice and past groups, meats and beans group and dairy group. Each has different characteristics or helpful nutritional value for your dietary needs.

Fruits and Vegetables – Fruits have very little if any protein and fat. Instead, they have carbohydrates, generally fruit sugar or fructose and glucose. As Florida commercials tend to announce, fruits offer us vitamins, C and B to be exact, as well as potassium, fiber and other nutrients. While the sugar helps with maintaining blood sugar levels, vitamins and other nutrients help ward off sickness and disease, and fiber is important for waste disposal from the body.

Here is a peek at some fruits and their relationship to the perfect diet.

Apples – These help cleanse the system and aid lungs, and have been used as laxatives, for fainting, melancholy and palpitations. Apples have been known to help people with diabetes, heart disease, cancer and high cholesterol trouble.

Apricots – These offer beta carotene and potassium. They aid in adding moisture to the body, especially the breathing and throat areas. Apricots have been known to help fight cancer and high blood pressure, prevent night blindness, aid those with stomach and lung cancers, low energy and elderly with mental depression.

Bananas – These have been noted to help with intestinal and lung problems, ulcers and constipation, mental alertness, and increasing energy. They also help people with diabetes, high blood pressure, heart disease risk, blood sugar level maintenance, and the elderly with confusion.

Berries – A variety of berries has been noted to help with varicose veins, menstrual problems, premature graying, joint ailments, insomnia, liver, spleen and pancreas problems. They also help reduce cancer risk and aid with rheumatoid arthritic solutions, weight loss issues, stomach and colon cancers.

Citrus Fruits – Oranges, tangerines, kumquats, lemons, limes - -help with stomach and colon trouble and with anemia and infections (like scurvy) and colds. They are also help people with cataracts and the prevention of colon and stomach cancers.

Figs – These work as laxatives and have been known to help with the treatment of boils and anemia reduction, and the prevention of osteoporosis.

Grapes – Grapes are associated with cleansing the body and to help with water retention, urinary issues, jaundice and hepatitis. They are also associated with the healing of rheumatoid arthritis and aid with mental confusion / depression, especially among the elderly.

Mangos – Mangos are noted to aid in the prevention of anemia and the strengthening of the immune system. They also have been used to help with fighting off infections and tumors and the prevention of cervical cancer. And they help with the heal of diarrhea, sweating and mental alertness.

Papayas – This is a great source for vitamin C and is also noted for helping with male fertility, with aiding white blood cells among the elderly, with intestinal treatments and with cancer prevention.

Pears – Pears have similar characteristics as apples. They provide moisture for the body, are slow to digest and have fairly little allergic responses reported. They have also been used to help with coughing, diabetes, cholesterol levels, dryness in the chest cavity, skin injuries, introducing babies to food, staving off hunger and boosting brain power.

Pineapples – Their juice helps with digestion, dissolving blood clots (related to thrombosis) and healing wounds. They have been known to help with cancer prevention.

Prunes – Help with iron deficiency and constipation. Prune puree can act as a substitute in dietary cooking to lighten the fat low, working in place of butter and margarine.

Now let’s look at some veggies. Again low in calories, vegetables are also high in fiber content, vitamins and minerals, with little to zero protein and fats. Check and see how some veggies affect your perfect diet.

Artichoke – Artichokes have been known to aid liver disease, kidneys and gallbladders. They also help with large intestinal problems, skin and bowel cancer prevention, high cholesterol and hepatitis.

Asparagus – Great source of some vitamin B, this veggie helps with water retention with regards to kidneys and menstrual issues, cataracts and lung problems (some bronchitis, tuberculosis).

Avocado – Great source for vitamins E and some Bs and oil, avocados help with the immune systems in elderly people. They also aid the liver, lungs and intestines (ulcer treatments), infertility in men and Parkinson’s Disease.

Broccoli – This has been noted to help with anemia, eye disorders like near-sightedness, and infections, especially childhood ones like measles. Broccoli has also been known to help counteract the effects of cigarette smoke and aid in many types of cancer prevention.

Cabbage – Cabbage has been used to help with lung and digestive disorders, ulcers, wounds, joints, mastitis and acne. Is has been reported to help with breast and prostate cancers, bacterial infections and heart disease prevention.

Celery – This is helpful for those with high blood pressure, for those with rheumatoid arthritis and for calming, not only with the liver but with stress and anxiety as well. Celery is also used to help with stomach, pancreas and spleen troubles, acne and canker sores, burning urine and eye inflammation.

Legumes – These seed pod products help with the reduction of heart disease risk and help with the healing of some cancers, blood sugar level maintenance and iron / calcium maintenance in the body. They also aid people with anemia and diabetes.

Mushrooms – These help white blood cells in the immune system, help fight some cancers and heart disease and may help in the prevention of clotting, by blood thinning.

Onions – They have helped with heart disease prevention, bladder (and other) cancer, and circulatory problems. They have also helped in healing swelling from bug bites and bronchial inflammations. And onion tea is said to have sedative qualities.

Potatoes / Other Roots – These root veggies are associated with the prevention of different cancers, the prevention of blood clotting related with heart disease, and with protection against inhaled nicotine (via smokers). Carrots further aid in stomach and lung cancer care, food poisoning healing, iron deficiency, sexual problems and night blindness. While beets help reduce heart disease risk and spina bifida (with pregnant women). And they help with high blood pressure care and muscle replenishing.

Pumpkins / Squash – These have been known to help with the prevention of prostate cancer and the reduction of heart disease risk. They also aid in healing cataracts / retinal and lens damage in the eye and with the flu and colds.

Soybeans – These help with osteoporosis risk reduction, lowering blood cholesterol levels, and prostate and breast cancer reduction and prevention. Soybeans have also been known for helping the spleen, blood and pancreas, and increasing milk production in breast-feeding women.

Tomatoes – These help in the reduction of heart disease, the healing of prostate and other cancers, and with the aging (both mentally and physically) process.

Bread, Cereals, Rice and Pasta – Cereals are considered staple foods. Depending upon the country, weather, region, etc., popular varieties vary; corn, barley, oats, wheat, rice, millet. Grains mainly give the body carbohydrates (mostly starches), some fiber, protein, vitamins (mainly Bs and E) and minerals. Here is a peek at some foods in this category.

Bread – This major energy source offers the body lots of nutrition, protein, calcium, iron and B vitamins. Breads help reduce risk of infertility in men, anemia, heart and spine problems, osteoporosis and colon cancer risk. Historically, bread was prescribed as nature’s way to aid in colonic irrigation.

Corn – Corn may be able to help with spina bifida risk in babies. It helps with heart disease and colon cancer prevention. Popped corn can be a great diet food, depending upon the oil and additives (like butter) used. Corn silks have been used in diuretic teas to help with high blood pressure, gallstones, kidney stones, water retention, and urinary problems.

Oats – Oats are known to help with skin problems and in the treatment of depression, anxiety and insomnia. The saponins, B vitamins and alkaloids in oats aid with mood-lifting. Some forms of oats also work as antiseptic and heart disease treatments, help lower blood pressure and with weight reduction (cause full feeling and digest slowly) and are popular on diabetic menus.

Rice – Rice has been used for the healing of depression, for reducing colon cancer risk, for reducing cholesterol levels and blood pressure. It offers quick energy for the body, helps calm the stomach, is good for poor digestion and diarrhea, and helps fight celiac disease. Rice cakes are great substitutions for dieters, replacing breads.

Wheat - This traditional kidney toner help with the reduction and prevention of colon and breast cancer, blocking of the arteries and heart disease. Wheat also aids in mental functions including focus and calmness. Many pastas are made from wheat and in this category. They offer carbohydrates, fiber and B vitamins to the body.

Meats and Fish - Meats are a source of protein and iron. Mainly fat content needs to be of concer with regards to perfect dietary planning. And leaner meats are becoming more readily available; lean hamburger, buffalo, emu and ostrich. Fish, also good protein sources, help reduce heart disease risk, inflammation and blood clotting.

Fish – Oily fish have been known to help with bone density, to relieve psoriasis and rheumatoid arthritic pain, and help prevent heart disease and anemia. Shellfish helps with male fertility, brittle bones, weak muscles, weight loss and the prevention of cancer.

Meats – Aid male fertility, build body tissue, nervous system damage and maintenance and help with the prevention of anemia and osteoporosis.

Gamebirds / Poultry – These foods help enhance concentration and mood. They also aid in the prevention of anemia and depression. And for those with allergies, turkey and chicken are noted at rarely causing allergic reactions.

Dairy – Dairy products help in the prevention of tooth decay, protein deficiency, loss of energy, high blood pressure, bone fractures, osteoporosis, rickets and some cancers including colon.

A-Z COMMON HEALTH DISORDERS & THEIR DIETARY SOLUTIONS

Depending upon individual health concerns and issues, food choices can affect body and mental health. To focus on improving and strengthening your overall health and well being, here are common health concerns for both genders listed in alphabetical order and the foods that would work best in individual perfect dietary planning. For more details, check with your own healthcare providers and refer to, “Doctor, What Should I Eat?” by Isadore Rosenfeld, M.D. (Warner Books, Inc., 1995).

ACNE – To help fight acne problems, eat plenty of fruits, vegetables and cereals. Lay low on sweets (especially chocolate), fried foods, fats, carbonated beverages, nuts / peanut butter and dairy products.

AGING – Watch intake of foods high in caloric content. Focus on complex carbohydrates, calcium to fight off osteoporosis and minimize fat and protein consumption. Men on average over age 50 only need around 63 grams of protein a day; women need 50 grams. Calorie-wise, men need to decrease overall daily calorie totals by about 600; women 300 calories per day.

AIRSICKNESS – Put nutmeg under your tongue.

ALLERGIES – Drink infusion of wild thyme, take garlic capsules or chew peeled garlic cloves, or drink mineral salt teas like sage tea or nettle tea. And for seasonal allergies, lay low on breads (especially white), rice and pasta.

ANXIETY – The old standby cup of warm milk and honey sooths jagged nerves. Mix in a little cinnamon and / or nutmeg. Chamomile and Valerian teas are helpful, too.

ARTHRITIS – Garlic capsules and peeled garlic can help here. So can fish oil capsules and fish each day in your dietary planning. And drinking a glass of water a few times each day with a small amounts of apple cider vinegar and honey added are beneficial. Lemonade without sugar helps with rheumatic arthritis. Other aids: wild thyme, celery seed and honeysuckle teas and primrose leaves added to salads.

ASTHMA – Some foods to help are hot chili peppers, fresh garlic, onions, chili, water with Tabasco sauce, coffee (regular, not decaffeinated). Seafoods that are helpful include crab, clams, shellfish, oysters, mussels, salmon, sardines, mackerel and haddock. Grandmas chicken soup works wonders, too. Carbohydrates and fruits need to especially be included in the diet. And frozen yogurt, graham crackers and fruit juices are good snacks.

BAD BREATH – Brushing teeth with baking soda and water can help eliminate bad breath. Chewing parsley, mint leaves or dill seeds after eating helps, too.

CANCER – Lay low on fats. Eat plenty of yellow and green vegetables and fruits (for vitamin C and beta carotene); spinach, winter squash, peaches, cantaloupe, apricots, broccoli, tomatoes, yams, carrots, cabbage, brussels sprouts. Choose low-fat dairy products, leaner meats, plenty of water and high-fiber foods like whole-grain flours and breads. Include macaroni, chickpeas, popcorn, baked potato, pita bread, brown rice. For

specific cancers and food choices to target for them, refer to, “Doctor What Should I eat?” by Isadore Rosenfeld, MD. (Warner Books, Inc., 1995).

CARPAL TUNNEL SYNDROME – Foods with vitamin B6 can help; oatmeal, sunflower seeds, liver, wheat germ, bananas, rice bran, meat, fish, chicken, avocados. And eat foods with vitamin B12; fish, liver, eggs, cheese, muscle meats and shellfish.

CATARACTS – Eat plenty of vitamin C; fruits and fruit juices, leafy green vegetables. Also add small amounts of vitamin A foods; milk, eggs, liver; and beta-carotenes; orange, yellow and red fruits and vegetables.

CHRONIC FATIGUE SYNDROME – Add some extra protein; skinless chicken, turkey, fish, egg whites, fresh vegetables and fruits and low-fat dairy products. Eat complex carbs like potatoes, pasta and whole grains. Natural fish sources are also good choices; tuna, salmon, whitefish, mackerel, herring, anchovies, bluefish.

COMMON COLD – These foods are helpful for fighting colds: grapefruit and other fruit juices and sections, garlic, horseradish, zinc lozenges, slippery elm tea and other vitamin C foods; broccoli, kale, potatoes and tomatoes.

CONSTIPATION – Remedies include cod liver oil, dandelion coffee, fresh fruits and vegetables, parsley, warm water, and slippery elm tea.

COUGHING – Drink warm, unsalted water in which potatoes were boiled. Or try warm milk with molasses and nutmeg added.

CRAMPS – Potassium-rich foods help – bananas!

DIARRHEA – Include in your diet: warm milk, sweet potatoes and RAB (rice, apple sauce and bananas).

FLU – Healthy food choices include grapefruit and garlic and beef broth.

GALLSTONES – Ease up on fats and refined sugars, eat more fiber; fresh fruits and vegetables (steamed veggies, too). Clear liquids are best; apple juice, broth, gelatin, 7-Up. Also include whole grains cereals, pastas and breads like pumpernickel and wheat rye, popcorn, wheat crackers and add oat bran in recipes. Lean meats and low-fat dairy products are recommended.

GOUT – Go light in the protein end and drink lots of fluids. Avoid foods with high purine content; animal organs, some shellfish and seafood (herring, mackerel, anchovies, sardines, roe, mussels, scallops) and gravy. Skip alcohol consumption. Eat carbohydrates like rice, pasta, fruits, vegetables and potatoes.

HEADACHES – Almonds are good for pain relief. So if Gatorade and ginger.

HEART TROUBLE – Onions and tarragon are good choices. Also skip alcohol consumption; go low of caffeine and no smoking.

HEMORRHOIDS – Increase the fiber in your diet- - slow-and-steady. And drink lots of fluids. Food choices are wheat bran, whole grain cereals, vegetables, apples, berries, prunes, figs, dates, beans, lentils and peas.

HIC-CUPS – Drink water and then eat some bread. Other “cures” are a teaspoon of honey or slowly drinking a glass of ice water covered with a paper towel (and drinking it through the paper towel).

INDIGESTION – For stomach trouble, try a teaspoon of baking soda in a glass of warm water. Other food choices are eating cucumbers or apples with their peels on, bay leaves, parsley, watercress, fresh pineapple, raw carrots, grated horseradish and herbal teas: chamomile, peppermint, dill, rosemary. Lemon in coffee and mint tea with honey also help.

INSOMNIA – Eat a boiled onion before going to sleep.

MENOPAUSE – Keep going with the calcium, ladies. Go light now on coffee, tea, salt, proteins. Better are decaffeinated beverages, herbal teas, herbs instead of salt like garlic, onion and lemon. Chose lean cuts and lower-fat dairy products, whole grains, bran, fresh fruits, vegetables, lentils.

MORNING SICKNESS – Before bed, eat a healthy fruit or vegetable that is difficult to digest, like a carrot or apple with the skin on, or celery.

OSTEOPOROSIS – Go low on the caffeine, salt and tobacco. And choose decaffeinated beverages and herbal teas. Instead of salt, use onion, garlic or lemon seasoning. Up your calcium / low-fat dairy intake; yogurt, cheese, milk, soy milk, tofu, shellfish, sardines, salmon, oysters, dark green vegetables (not spinach); cabbage, collards, broccoli.

STOMACH ACHE / UPSET– Warm cinnamon tea, hot mint tea, herbal peppermint tea or ginger spiced tea will help.

STRESS – Combination of drinking water, relax / exercise first. Later – slowly eat small amount of healthy foods – fruits, veggies.

URINARY TRACT INFECTIONS – Cranberry juice, barley water, and boiled water from parsley can help.

 

Toning or firming-up is the production of muscle contractions by stimulating the nerves that control the muscle fibers. The resulting increase in muscle tissue with this process when combined with a low enough body-fat percentage, can allow you to see the definition and shape of the muscles, replacing the "jiggling" or non-firm / un-toned flabby areas.
How about this myth: You can spot-reduce fat, right? Unless you have liposuction done, no. So what is the way to reduce fat in specific places? The most effective way is with a regularly scheduled combination program of aerobic exercises, strength training and good, healthy eating habits.

                             STRETCHING EXERCISES

Before beginning and ending any toning workout session, you need to warm up and cool down the body with stretching exercises. Here are some exercises that you can use. Some stretching rules-of-thumb are:
• Stretch with gentle and slow movements. Jerky motions are not effective and can cause injury.
When possible, do each stretch on each side of the body. It needs a complete workout.
• Do not stretch injured muscles unless your healthcare provider approved your doing so beforehand.
• Hold each stretch for approximately 30 seconds.
• Only stretch to the point where you can feel a little tension, not pain.

 Calves – Standing roughly 2 feet from a post, facing it, position your hands on the post. Gently stretch your right leg out straight behind you. Keep your foot flat on the floor. Lean into the post with your left leg bent at the knee. Hold for about 30 seconds. Return to the start position. Repeat with other leg.

Thighs - Standing on your left foot, near a post or chair for support, if you prefer, gently pull your right heel toward your buttocks. Hold your right ankle with your right hand, keeping your back straight, knees together, body in a straight line. Hold for about 30 seconds. Return to the start position. Repeat with other leg.

Hamstrings - Sitting on the floor, with your legs straight out and spread apart, reach out with your arms in front. Gently lean over, reaching towards your toes, chest heading down to the floor. Hold for about 30 seconds. Return to the start position.

Shoulders & Chest - With your feet shoulder-width apart, stand with your chin down, hands folded behind your back. Gently stretch your shoulders back and downward so that your shoulder blades are touching. Suck in your abdomen, no lower back arching allowed.
Hold for about 30 seconds.

Pectorals (Chest) - Standing by a post, face your right side to the post. Step forward with your right leg. With your right forearm on the wall, shoulder at about a right angle, turn your upper body away from the wall. Hold for about 30 seconds. Return to start position. Repeat with other side.

Shoulders - With your feet shoulder-width apart, stand and reach up with your right arm. Bend your right elbow, bringing your hand down, behind your head right between your shoulder blades. Then lift up with your left arm, hold your right elbow and pull it toward your head.
Hold for about 30 seconds. Return to start position. Repeat with other arm.

Side Flexors - With your feet shoulder-width apart, stand and raise your arms up over your head. Bend your elbows and hold your forearms with your hands. Reach up with your left elbow, while bending gently to the right. Hold for about 30 seconds. Return to the start position. Repeat on the other side.

Buttocks – On mat or carpeted area, lie on your back. Lift your right knee up to your chest. Grasp your knee, wrapping both arms around it. Hold for about 30 seconds with your head, shoulder and left leg all in relaxed positions. Repeat with other leg.

Groin – On a mat or carpeted area, sit up straight. Bring your ankles together with your hands toward your groin. Push down on your knees with your elbows. Hold for about 30 seconds. Return to start position.

Lower Back – On a mat or carpeted area, lie on your back, hands behind your head. With feet and legs together, bend your legs at the knees, so that your calves and thighs are at a right angle.
Press your shoulders on the ground while bringing both knees over to the ground on the right. Hold for about 30 seconds. Return to the start position. Repeat on other side.

TONING TIPS: UPPER AREAS: ARMS, CHEST, And UPPER TORSO

Now it’s time to take a look at the muscles in the Upper Body Area and then see how toning works in relation to them. These muscle groups in the upper back, shoulders, chest and arms are:

UPPER BODY WORKOUT – Here are some toning exercises that can show results in as early as a few weeks, if worked every other day. First start with slow and gentle warm up stretching activities for about 5 minutes (no weights needed yet), pulling one arm at a time completely over to the other side, reaching up to the sky, bending over to touch your toes, reaching backwards, etc.
Then begin to tone your upper body by exercising with hand-held weights for resistance. There’s no need to run out and purchase any special kinds. Rather these can be cans of soda, canned foods or water bottles – anything that you can grasp firmly, yet comfortably. Their weight range should be around 1lb-10lb. Choose weights that are somewhat challenging, but that don’t force you to struggle.
With your weights, continue with about 10-12 repetitions (reps) of the following exercises, lasting a total of about 8-10 minutes.

Exercise A – Upper: Chest & Shoulder Lifts - Lie on your back. With your weights in your hands facing upwards, stretch your arms out to your sides. Bend your elbows a little and lift your arms up over your chest, until hands almost come in contact with each other. Go back to beginning position. Repeat.

Exercise B – Upper: Chest and Shoulder Half Circles - Lie on your back. With your weights in your hands facing upwards, stretch your arms up over your head. Stop & hold briefly. Then take them from above your head down to your hips in a half circle motion, going by your sides. Stop & hold briefly. Take weight back to beginning position. Repeat.

Exercise C – Upper: Chest and Back Support - With your legs straight out in front of you, sit with good posture, your back straight and supported against a couch, wall or chair. Start by holding the weights at your chest, elbows out parallel with the your legs. Push your weights out straight in front of you. Next, pull them back. Repeat.

Exercise D – Upper: Shoulder and Upper Arm Raises - With your feet shoulder width apart, stand. Raise your arms straight up over your head. Have weights in hand and turn palms facing behind you. Gently lower your arms forward and downward at the same time, without bending or locking at the elbows. Stop at shoulder-level. Return to starting position. Repeat.

Exercise E – Upper: Back and Shoulders “Tensers” – With your feet shoulder width apart, stand. Lower your arms to your sides. And hold the weights with your hands facing outwards. Slowly tense your shoulder and upper back muscles (up and down motion). Repeat.

Exercise F – Upper: Arms, Back and Shoulders Chin-Ups – With feet a spaced little apart, stand. Hold your weights with your arms straight down in front of you. (Weights should just about touch.) then with elbows bent, bring the weights towards your chin, elbows going out to the sides. Take weights back out to beginning position. Repeat.

Exercise G – Upper: Arms, Back and Shoulders Bends - With your feet a little apart, stand. Hold your weights palm-side out, bending over like you’re touching your toes. Then without rising, bring your arms out to your sides, parallel with the floor. Remember when keeping the elbows straight not to lock them. Gently ease back into the beginning position. Repeat.

Exercise H – Upper: Arms and Chest Push-Ups – With knees of toes on the floor, place palms on the floor, hands should-width apart. Do old-fashioned push-ups with your back straight, never reaching the floor all the way so that you come in contact with it.

Exercise I – Upper: Arm Curls – Sit with your back straight and supported. With your arms hanging down by your sides, hold your weights with palms facing out or up. Gently curl arms up towards shoulders. Uncurl. Note: keep back straight and don’t move the rest of your body - -just the arms. Repeat.

Exercise J – Upper: Forearm Tilts – Sit or stand. With your weights in hand, work one arm at a time, reaching out with your arm straight ahead, but not locking the elbow. When your arm is out at its farthest point, stop. Move wrist up and down a few times while holding the weight. Stop. Switch palm side so that you work out both upward and downward (over and under) wrist motions. Return to beginning position. Work other arm / wrist in same manner.

One of the most difficult parts of your working out may be a common one many face: staying motivated. Tips to stay motivated include vary your routine, use different weights from time to time, intensify your workout, work out in different settings, reward yourself afterwards with something healthy like your favorite beverage, put your workout to music, journal regularly monitoring your progress and how great your feel.

Supplemental Help for Arms

Here are supplemental toning exercises for arms. Use them to vary your planning and adjust as needed for intensity, repetition, etc. to fit your program.

Flabby Upper Arms – Three helpful exercises here. Do about a dozen pushups, your favorite style. Do some reverse crab walking with about a dozen reverse push-ups. And do some shadowboxing with light weights in hand. Punch 20 each of crossovers, undercuts and hooks.

Flabby Lower Arms – Couple things to help here. Dips or
sit on the edge of hard surface, palms on each side of your hips, fingers hanging over the edge. Walk your feet out some getting your hips off the bed. Bend your knees & lower yourself until your elbows are at 90 degrees with upper arms parallel to the floor. Rise up and lower yourself with your arms about a dozen times. Repeat two sets. Experienced people stretch legs out straight.
Other help is called kickbacks. With small weight, reach over at the waist with hand on a surface with back flat. With weight in other hand, bring bent elbow up to side for start position. With elbow at side, reach back until elbow is straight, then lower and repeat a dozen times. Repeat two more sets. Experienced people may increase weights.

Carpal Tunnel – Use light weights or wrist weights with resistance work to help wrists, but don’t grip them too tightly. Other exercises that work well are swimming, gently squeezing a rubber ball, wrist curls, placing wrist rests on keyboards.
                               Supplemental Help for Chest
       Here are additional workouts for the chest, two more push-up versions.
Modified Push-Ups: start in an upright position with arms shoulder-width apart, elbows bent a little and knees (bent) on the floor. Object is to maintain head, neck and back all in a straight line throughout exercise. Move body down towards the floor, slow and steady, stopping when upper arms parallel the floor. Rise to start, slow and steady again. No locking elbows.

Alternative Push-Ups: start in upright position with arms shoulder-width apart, elbows bent a little, feet together. Object again is to maintain head, neck and back in straight line throughout exercise. Move body down towards the floor, slow and steady, stopping when upper arms parallel floor. Rise to start, slow and steady again. No locking elbows. For resistance, have someone GENTLY rest their feet on your back while you perform this exercise.

                     Supplemental Help for Upper Torso

And here are supplemental exercises for the upper torso / upper back. Upright

Row: With feet shoulder-width apart, stand with arms down, crossed at the wrists. Pull the arms up and back so that upper arm becomes parallel with floor, shoulders in line with torso the entire exercise. Return to the down position, slow & steady. Add resistance work by anchoring anchor a band underneath feet. With band ends in each hand, cross wrists. Continue as above (without bands).
Shrugs are also good to add. With light-weights in hand, stand, feet shoulder-width apart, hands at sides. Raise shoulders up in shrug. Hold. Slowly lower shoulders to start position.

                   TONING TIPS: MIDDLE AREAS: STOMACH OR MID-SECTION
Sit-ups burn fat off the belly, myth or reality? Myth. Truth is, your body’s overall fat plays an important part in how flat or round your stomach is. And since the body’s fat storage is basically one system, you cannot just lose fat in your stomach. On the contrary, many people think doing sit-ups will make their stomachs thinner, but leg exercises are reported to burn more than four times the body fat than sit-ups.

And while many people strive for a flat stomach, the reality is that the human abdominal or stomach area is meant to have a rounded shape instead. Of course age, gender and individual genetic body- type play important roles in the actual shape.

However, the first issue of focus with this toning area is to focus on posture. Instead of “flattening” the stomach, trimming pounds with improved diet and exercise along with better posture can improve a potbelly or other unhealthy appearance. Here are points to ponder with regards to a healthy posture, in case you’d like more than “stand up straight” for guidelines. When standing, bend a little at the knees. Then with shoulders back, head evenly aligned (not cocky at an angle or anything) and tailbone aimed towards the floor, “suck it in,” or contract the stomach muscles.

Now for dealing a little more directly with those stomach muscles. Here are some toning exercises.

Step 1 – Warm-up time first. Begin with stretches for 5 to 10 minutes that gradually build up to light cardio activity like jogging in place, walking, biking or jumping rope.

Step 2 – Next get down on the floor; an exercise mat or carpeted area, and do 20 to 30 crunches and reverse-curls apiece as follows. For crunches, with your knees bent a little and feet flat on the floor, lie on your back with your arms wrapped together across your chest. Then do this two-step: (1) exhale while raising your head, shoulders and chest off the floor, tightening your stomach muscles as you bend forward towards your hips, pause… (2) inhale while gently and slowly returning ALMOST to the original position, keeping your head just off the floor. Repeat. For those who are intermediary or advanced toners, place your hands behind or beside your head (and don’t pull it), place hands straight out over your head or pause for a couple seconds before inhaling for a more intense workout.

Next it’s time for reverse-curls. To work the lower front and side abdominal muscles, begin on your back on the carpeted area or mat again. With hands on the floor and knees bent towards your chest with hips off the floor, continue to lift your hips, contracting the stomach muscles and bringing hips further towards your chest. This exercise focuses on lifting the pelvis toward your rib cage using the abdominals without swinging the legs. Advanced toners can place their hands in the air leaving their elbows on the floor for increased intensity.

Step 3 – Head back to the cardio activity that you were doing at the end of Step 1 above and continue doing that for 8 to 10 minutes.

Step 4 – Head back to the carpeted area or mat for 20 to 30 imaginary bike pedal touches. In other words, you place your hands behind your head while lying on the floor. Then with our knees up at about a 45-degree angle from the floor, you slowly pedal an imaginary bike while touching your right elbow to your left knee and vice-versa, then alternating elbow to other knees, all while breathing at a natural, normal pace. For those who are at intermediary or advanced levels, you can make the angel of your legs near 180-degrees or straight, without locking the knees for more intensive toning.

Step 5 – Beginners can stop here. Intermediate and advanced toners can return to another round of Step 3 above.
For the best results, these toning activities should be performed three to four times a week. Work up the routine until gradually the cardio portions last from 10 to 15 minutes each. And add your other exercises for the upper and lower body areas, and of course a well-balanced diet.

                                Supplemental Help for Abs
                      Here are ideas for supplemental workouts for your abs.

Abdominal Leg Lifts: Begin lying on exercise mat or carpeted area, with legs together, knees slightly bent (throughout entire exercise). Lift legs to 90-degree angle. Hold. Gently let legs back down to start, but do NOT come in contact with floor. For more back support, place hands under your buttocks.
Hanging Leg Lifts: With legs straight down, hang (with gloves if preferred for firmer grip) from a horizontal bar with hands part a little more than shoulder-width. Lift legs up slow and steady to chest, bending hips and knees. Hold. Lower to starting position. For change in routine, twist hips to either side, touching your obliques or side abdominal muscles.

Ball Crunches: Balance your back on an exercise ball (or wheeled ottoman), feet a little wider than shoulder-width apart. Hands behind your head, but no pulling. With back and head straight, do crunches, pulling together abdominal muscles and lifting your shoulders several inches. Hold crunch at top. Return to start, slow and steady.

Ball Side Overs: Lying sideways over exercise ball (or wheeled ottoman), balance with feet reaching floor. With hands behind head and not pulling, and with head, neck and body straight, raise upper body slow and steady – as high as you can. Hold. Lower down to below starting position, bending with ball’s help. Stop. Return back to beginning position. Switch sides and repeat.

Kneeling Crunches: with toning bar or rope (with pull-down machine), kneel towards machine with cable angled away from the rack while you crunch down. Pull bar or rope down to just above forehead. Crunch down, slow and steady while exhaling and maintaining same position for rope or bar. Hold. Return to start position with abs doing return.

  TONING TIPS: LOWER AREAS: BUTTOCKS, HIPS, LEGS (THIGHS, CALVES)

Time to hit the lower areas now; the rear pelvic region or two rounded areas on the torso (behind) that are posterior to the hips and formed by the gluteal muscles and other supporting tissues, organs, structures. Beginning with the buttocks, this series of toning exercises will also help your legs.

Squats with Weights –While holding one of your weights in each hand (beginners can do this without weights) and arms down to your sides (hands turned so that palms face each other), stand straight with your feet shoulder-width apart, knees a little bent. Then squat down while inhaling. Stop if you can no longer see your toes, you don’t want to pass this point. Then rise back up, pushing with your heels to your original position while exhaling. Repeat about 20 times taking care to use good form. Don’t want to over do it and hurt your knees!

Reverse Kicks – Get on your hands and knees on a carpeted area or exercise mat. Balance your body weight on your right leg and both arms, while exhaling and lifting your left leg, bent a little at the knee. Kick up towards the ceiling with your left leg. Return gradually to beginning position while inhaling. Repeat slowly approximately 25 times. Switch legs and do 25 with the other.

Lunges - While holding one of your weights in each hand (beginners can do this without weights) and arms down to your sides (hands turned so that palms face each other), stand straight with your feet together, knees a little bent, head up. Move the right leg out a step while inhaling, lowering the left so that your knee just about touches the floor. Return to original position while exhaling, shoving off with your right foot. Repeat, alternating legs. Repeat set about 20 times.

Leg Sets – Here is a series of exercises for all levels of toning. Pace yourself, mix-n-match, and don’t overdo it.

Chair Squats - With your feet shoulder-width apart and knees bent a little, stand in front of a chair and inhale while sitting in the chair. Return to beginning position, pushing off with your feet while exhaling. Don’t lock knees when standing. Repeat 12 times. For more intensity, use hand weights.

Weighted Squats - With your feet shoulder-width apart and knees bent a little, stand straight with a weight in each hand, arms at your sides, palms facing each other. Proceed like you do with Chair Squats, only without the chair. For intensity change, add hand weights.

                          Supplemental Help for Buttocks
To help with additional buttocks toning, here are some extra exercises to mix in with your regular routine.
Squat-Squeezes: With your feet hip-wide apart while standing in front of a chair, ready to be seated, very slowly lower yourself into a squatting position until you barely touch the seat. Hold. Rise while squeezing your buns together. Repeat.

Moderated Lunges: With one leg behind you, knee of the opposite leg bent, lunge forward slow and steady, touching to “feel” the pull.

Leg Swings: Stand straight and tall. Move one leg out to the right, then in. Repeat using gentle swinging motion a dozen time, pulling the buttock area. Repeat using other leg.

Variations: Go walking, jogging, running, biking, hiking, kickboxing. Try martial arts and yoga. All are great rear end toners.

Moderations / reps: To increase toning efforts, add hand weights with any of the routines above.
   
                             Supplemental Help for Hips
           Here are additional exercises to do for hip toning:

Kickback Stand: Holding the back of a chair or table for balance, stand with your feet together. With rotation coming from your hip joint, rotate your right foot to the right. Exhale. Slow and steady now, with the right foot outward, use your hip to kick back the right leg behind you. Bring leg back to start with inhaling. Repeat.

Rear Lifts: On a mat or carpeted area, lie on your stomach, head straight off to one side with hands as pillow. Inhale while slowly lifting right leg. Hold at the top position. Exhale while lowering leg to start position. Repeat with left leg. Repeat set.

Side Lifts: On a mat or carpeted area, lie on left side, legs and head straight, head resting on arm is fine. Exhale while gently lifting right leg high from hip joint. Hold. Inhale while lowering leg to start position. Repeat. Repeat with other side, other leg. Repeat set.

              Supplemental Help for Legs (Thighs, Calves)
      And here are additional workout ideas for toning the legs:

Outer thigh leg raises: On a mat or carpeted area, lie on your right side. With your legs stacked atop each other, positioned at a right angle to your body, support yourself with your left hand on the floor in front of your chest. Square your hips and lift your left leg up until you feel the muscle contract. Hold. Slow and steady, return to start position. Repeat. Switch sides and legs. Variations: add light ankle weights – approximately two pounds to legs. And at a fitness center, work this muscle group on the abductor machine.

Inner thigh leg raises: On a mat or carpeted area, lie on your right side, body straight. Rest your head atop your right arm, flat on the floor. With your right leg straight, gently move your left leg over, placing your left foot in front of your right leg, on the floor. Hold your left ankle. Slowly lift your right leg slightly above the floor. Hold. Return to start position. Switch sides, legs. Repeat. Repeat set. Variations: add light ankle weights – approximately two pounds to legs. And at a fitness center, work this muscle group on the abductor machine.

Hamstrings and Quads Lunges: With your feet together, standing, place your right foot forward, making a little larger step than average. Bend your right knee, lowering yourself towards the mat. But don’t let your left knee touch the mat. Hold – while your left thigh is lined straight with your back. Pushing backwards off your right leg, return to start. Switch legs and repeat. Repeat set. Variations: add light weights – approximately two pounds to hands. If you’re in the gym, work this muscle group on the leg curl and leg extension machines.

Hamstrings and Quads Squats: With legs shoulder-width apart (or wider), stand with your feet parallel. Fold your arms in front of you. Inhale while gently seating yourself “almost” in a fake chair. Keep knees in line with toes. Head up. Back straight. Exhale, while standing upright again. Straighten up, but do not lock your knees. Repeat.

Variations: Hold light hand weights, resting hands with weights on your hips. If you’re in the gym, work this muscle group on the leg press machine.

Glute and Hamstring Crunches: On a mat or carpeted area, begin with all fours on the floor. Bring your forearms and palms so that they reach the floor. Gently reach straight out behind you with your right. Then bend the leg so that your right thigh is parallel to the mat, with the sole of your right foot facing upwards, angled behind you. Rising from the hamstring, gently press your right foot upwards, then slowly lower to start position. Do not arch your back during this exercise. Variations: add light ankle weights. If you’re in the gym, work this muscle group on the glute machine.

   BODY SCULPTING TOOLS: YOGA, EQUIPMENT, VIDEOS & MORE
Fitness aids and fads, there are many products available for toning aids. Let’s check out some top ones to add to your toning toolbox.

Toning Exercises with a Ball - Several programs on the market today use an exercise ball for toning work. Some are referred to as the gym ball, Swiss ball, Fitball and the stability ball. These work great particularly for the abdominal muscles and lower back. Basically, you lie on the ball front wards with your hips going downwards, and stretching / roll slowly around. Add crunches and leg-lifts with this ball; they are noted as one of the fastest means of improvement for the entire midsection. The ball actually helps you use just about every muscle in the upper and lowers abs. Note: substitute an ottoman on wheels or other similar home device for the ball!
Toning Bands – Available in about every color under the sun, you can coordinate workout activities with these bands. Varying in resistance and size, some are singular and some interlock. Most have foam handles.

Suzanne Somers Toning System – Who can forget Ms. Somers’ Thighmaster?! Designed for fast and effective muscle toning, this system features portable, flexible looped and padded rods create resistance as you tone 12 areas of your body, including your back, arms, abs, hips, thighs and buttocks. Her kit also comes with a 10-minute video and an instructional booklet with 12 exercises.

Body Bars & Toning Bar Stand – Just like the ones used in fitness centers, these covered bars are available for strength training. They are used not only for sports conditioning but also for cross training and circuit training, and come in various weight increments. Stand hold around 30 bars and help keep them and your workout area organized.

Toner Belts – Toner belts help threefold; they improve abdominal muscle tone, strengthen abdominal muscles and help develop a firmer abdomen.

Toning Tables – New and used tables are available for a variety of functions. Among choices are Sandbag Tables, Sit-up Tables, Stretch Tables, Leg Tables, 3 in 1 tables and Circulation Tables, and some come with sandbags and pillows. Toning tables are touted as offering a quick, effective, safe means to non-exercise, if that’s a legitimate term. Supposedly after only one hour on the toning table, you will have completed: up to around a 2 mile walk, 1,000 hip rolls, 900 back kicks or 90 step-ups. In other words, they say that by using a toning table 2 times a week for around an average 50-minute treatment program, you would be getting an equivalent of about 2 hours of floor exercise every day. A recommended 10-minute maximum per use table is compared to 800-1000 reps, with high rep movement offering increasing resistance that increases blood and oxygen going to muscles. The toning tables are said to increase circulation, trim body without building bulk, enhance skin tone and improve flexibility while eliminating excess body fluids.
Here is a brief overview of some of the tables. The Sit up Table helps strengthen and tighten midriff, waist, lower back and abdomen muscles while also reducing inches in these areas, resulting in overall increased flexibility. The Stretch Table features a single pad that moves back and forth, firming & toning upper arms, stomach and back muscles.

Results are improved posture and improved flexibility, due to the stretching of muscles and tendons. The Sandbag Table features two pads that move in a rhythmic motion, strengthening muscles while firming and lifting flab in the buttocks and thigh area. The Leg Table boasts slenderizing the entire leg area, firming awhile toning the inner thigh area, reducing "saddle bag" outer thighs. The 3 in 1 Table lifts and lowers your legs with a waist-twisting motion, slimming the waist, hips and stomach while strengthening muscles in your lower back. And the Circulation Table increases blood circulation to surface skin cells, eliminates excess water retention and leaves the body relaxed and energized. Overall benefits of toning tables reported by users include increased range of motion, firmer & increased toning, strengthened muscles, improved posture and flexibility, especially with arthritic stiff joints.

Toning Lotions – There are all kinds of toning solutions out on the market. Some are made with gentle formulas for toning the face, like from Estee Lauder and Avon skin care lines where they firm the skin and tighten pores. Others claim fame to cellulite toning lotions with or without liposomes to get rid of that “cottage cheese” look. Check around, read labels and see about trying product samples before committing to a lot of money beforehand. Ask friends and fitness trainers what works and what doesn’t.
There are dozens and dozens of assorted toning videos, DVDs, CDs, cassettes, books and ebooks to choose from, too. Check around with fitness friends and trainers for their recommendations. And check with popular fitness magazines and websites to read their product reviews.

Here are a few websites to start off your search: www.fitnessinfomercialreview.com and
www.consumersearch.com/www/health_and_fitness and
http://www.exercisevideosreviews.com/

            POPULAR SHAPING PROGRAMS (Circuit Training)

Let’s take a look at some popular programs to help with your toning. One popular among many including the navy, army, sports participants and other athletes at health and fitness centers, is circuit training, a high-energy aerobic workout that’s combined with weight resistance training and equipment (not necessarily gym equipment; can be down at home). What circuit training actually is seems to vary, depending upon the trainer or fitness program. Many features appear in descriptions like:
- The training session needs to focus on approximately 12 strength and aerobic/anaerobic exercises or stations (recommended numbers ranged from 9 – 12).
- The training focuses on activities that are twofold: those that build strength and muscle tone, and those that burn fat and improve endurance.
- The training needs to include high repetitions with lighter weights for ease on joints and tendons.
- Each exercise should be done only once, then move on.
- There should be very little, if any, rest between exercises or stations (some fitness gurus recommend 30-seconds maximum rest time between stations).
- What works best is to cross-train or NOT focus only on one single circuit or one type of training only. Instead, alternate your training stations with different exercise activities that focus on different parts of the body or fitness groups on alternate days or every other day.
- Combine your program with about 3 quarts of water and 4 or 5 small meals each day to help with your overall weight goals.

One overall blanket statement seems to sum up circuit training well: the basic ideology behind circuit training is to steadily advance from one exercise or workout station to the next, in order, until you finish doing all of the exercises or stations in your workout. Other than that, your choice or exercises or stations, selection of weights, number of repetitions and sets with rest (if any) in between – all of that is up to your own individualized training program and goals.

Circuit training offers many benefits. Here are some of the main ones:
• It’s a complete program that incorporates toning, getting and staying in shape, and improving your overall fitness and health.
• It’s great for fatigue management, resulting in increased work performance during a set time period.
• It’s great for indoor and / or outdoor training. Budget not required.
• It’s a program with variety of fitness activities, so you’re not stuck with the same old “boring” workout routine.
• It’s the best way to get a team, group or family in shape.
• It’s noted as one of the top methods used for improving strength endurance; for example, trainees are only allowed to move up to the next level of the training program when they meet their program’s requirements.
• It’s a cost-effective program.
• It’s an efficient program, allowing R&R (rest and relaxation) between alternating days of exercises and your body’s fitness areas between workouts.
• It’s a program that helps your body’s aerobic conditioning and strength building while also burning fat at the same time.
Now we’ll quickly cover the basic steps in a circuit-training program. And then cover recommended workout stations or exercises for the different muscle groups.

                                   TONING TIPS

Here are some toning tips for your fitness toolbox in no particular order. Mix-n-match. Read one a day. Have fun!

Tummy Toner – In addition to your toning workout, eat smaller portions. Your stomach is only about as large as your fist. So no need to stuff yourself with a large plate full of food.

Try a Trainer – Get advice or help from a trainer from time to time. Some online trainers are pretty affordable like around $2 week at eDiets.com. Or search your favorite online engine for free fitness forums and chat away.

Posture Practice – Practice improving your posture daily, no matter whether you are sitting at your work desk, sitting at home in the family room or at the table, or standing and walking.

Variety – Vary your toning routine during the week. Alternate days that you do cardio work on days when you don’t do your toning work.

Routine - Also vary your routine. Research shows that a body can adapt to the same routine over a 4- to 6-week time frame. When you vary the routine, the body works harder, trying to adapt once again. At least increase the intensity or amount of sets you do. But “change” something.

Warm Up – Don’t forget to warm up with some stretches before diving into your toning exercises in both cardio and strength training. You only need about 5 to 8 minutes. And target the muscle groups that you’ll be using.

What is “WARM-UP” –A warm-up period helps your body by passing along lots of blood, full of nutrients, to areas that are about to be exercised, resulting in the warming up of the muscles and the lubrication of the joints. No matter whether you are working out at home, in a fitness center or outdoors, regardless of weather, you need to warm up before beginning all exercise activities in order to prepare your body for your workout. So improve your performance and reduce your risk of injury with a warm-up period.

What is “COOL-DOWN” – The period of 5 to 10 minutes at the end of your workout is the cool-down period. It allows time to lower your heart rate before you dash back off to work or other activities after your workout sessions, and reduces your risk of muscle soreness and injury that could come from your workout. This cool-down period should include 5 minutes of cardio exercise like stationary biking or walking, and should proceed at a reduced pace from your previous exercise activities. At the end, you should focus on about 5 minutes of slow, focused stretching, when your breathing goes back to where it was before your workout.

Get a Grip – When using weights, hold them firmly yet comfortably, not tight, raising your blood pressure in the process.

Un-Lock – Remember not to lock your knees or your elbows while working out. Don’t place undo stress on them.

Turtle Moves – Remember who won Aesop’s famous race and go slow and steady, especially with any equipment and machines you are using. For example, avoid having machine weights slam back into position at all times.

Focus –From Aesop to the old Kung-Fu movie, here’s a tip: focus on
the muscle group you are working on during your workout, Grasshopper. Look at a wall if necessary, to maintain your concentration and proceed slow and steady.

Journal – Keep a diary, journal or some type of record of your progress. Note which exercises you’re using for which muscle groups, the number of repetitions and intensity. Track your diet here, too, if you’d like. Then set goals for yourself and update them regularly.

Attention – Stand up straight! Chest out and up. Shoulders back. Keep good posture.

Breath – At first it’s difficult to monitor everything. But once you learn your routines, remember to exhale when lifting. Inhale when returning back to the beginning position.

R&R – Don’t forget that “All work and no play…” saying. Rest and relax. Work different muscle groups on alternate days.

NO Hiding! – Psst - Some of the most difficult-to-shed fat is hiding under your belly button. Even though you may have strong abs, no one will see them if the overlying tissue is fat. Ugh! Time to hit the crunches and leg raises.

In conclusion, to get the toned body you desire, you need a regularly scheduled combination program of aerobic exercises, strength training, and good, healthy eating habits. A good place to begin is with your healthcare provider for the latest information about a well-balanced dietary and exercise plan to begin your strategic toning today.

You have heard it so many times. Smoking is bad for you. It’s the mantra everyone keeps on pushing down your throat. What everyone fails to remember is that smoking is addictive. When you take that first puff from that cigarette, countless little mechanisms fall into place: the nicotine kicks in, endorphins are released and you are actually becoming high. It sounds surreal at this point, doesn’t it? Cigarettes can’t be drugs, can they? Unfortunately they are and they are of the insidious type. If you don’t believe me, try the following experiment: try to stop smoking for 8 straight hours during the day. You will soon become anxious, you will start sweating and you will physically feel ill. That’s what withdrawal symptoms from a drug feel like. But again, you can be hopeful. Because there is a way out.

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