I leave you with this…

Thank you Lisa Hanawalt.. I love your humour!

DITCH:
Bra bulge

To get rid of the little roll that spills over your bra strap in the back, try bent-over rows.

• Stand next to a chair with a dumbbell in right hand. Place left knee and hand on seat and extend right arm toward floor. Bending elbow out to side, slowly bring weight up to chest.
• Do two sets of 15 reps on each side.

BLAST AWAY:
Inner- and outer- thigh mushiness

The hips and thighs are the first place most women tend to store fat and the last place they lose it. In addition to lots of cardio, try the four-way lunge.

• With hands on hips, step forward with right foot and lunge (don’t let knee go past toes); return to start. Lunge backward; return to start. Lunge right (keeping left leg straight); go back to start. Then with left foot, lunge to left side. Repeat, leading with opposite foot.
• Do two sets of 15 reps on each side.

TIGHTEN:
Underarm flab

Triceps respond fast to exercise and fat loss, which means that you could see a change here in just a few weeks with chair dips.

• Place your hands on the edge of the seat of a chair and walk your feet out. Slowly lower butt toward floor, bending elbows to about a 90-degree angle; press back up.
• Do two sets of 15 reps.

ERASE:
Armpit overhang

The flesh that peeks out over the top of a strapless gown can be tightened with push-ups. But the issue may be the dress, not you.

• The cut of the dress is paramount. Look for a dress where the top is high enough that it doesn’t dig into your armpit skin. It should come up and over the area.

FLATTEN:
Belly pooch

Along with plenty of cardio, you can flatten your lower abs with planks.

• Get in a raised push-up position, except with forearms on the floor; hold the pose with back flat and belly in for 30 to 90 seconds. For more definition, try the bicycle.
• Lie on floor, knees bent, hands behind head. Lift shoulder blades and twist right elbow to left knee; then twist left elbow toward right knee. Do two sets of 15 reps.

Not only does bad posture make a person look poorly groomed, it is also bad for your health. And when it comes to posture, your mother did know best. Her frequent reminders to stand up straight and stop slouching were good advice. Your spine is strong and stable when you practice healthy posture. But when you stoop or slouch, your muscles and ligaments struggle to keep you balanced — which can lead to fatigue, back pain, headaches and other problems.

Well the good news is that apart from training yourself to stand up straight, stretching can also help to align the spine. Here are 6 easy stretches you can do at home, to improve your posture.

good posture is about standing up straight, not shifting your weight onto just one leg.. 

My Top 6 Stretches to Improve the Posture are.. 
Relax the Back

Lie on your back, knees bent at 90 degrees, placing your calves on the seat of a chair. Straighten your arms out from the shoulders with your palms up. Relax, breathing deeply, letting your low back settle into the floor. Hold the position for 5 minutes.

Stretch the chest

Stay in the ‘relax the back’ position. Lace your fingers, palms together, with your arms extended above your chest toward the ceiling. Extend your arms, keeping your elbows straight, over your head to the floor behind you. Repeat 30 times with a steady, controlled movement.

Kneeling hip-flexor stretch

Kneel (preferably on a padded floor). Bring your right knee into a 90 degree angle and push your left leg back so it’s at an angle where you feel stretch in the front of your hip. Keep your legs parallel to each other and place your hands on your right knee and let your hips sink forward to the floor, keeping your upper body straight. Do not lean forward. Hold for 1 minute and switch legs.

Airbench

Sit against the wall with your feet shoulder-width apart and knees bent at 90 degrees, heels straight under or slightly in front (not behind) of your knees. Keep your feet pointing straight ahead, push your lower back into wall and keep pressure on heels. Press your shoulders back, keeping your head up, and relax your shoulders, neck, arms and hands. Hold for 90 seconds.

Back-friendly crunches

Lie on your back with your feet on the wall and your knees bent less than 90 degrees (glutes should only be about four to six inches from wall and knees almost touching chest). Lace your fingers behind your head to support your neck. Keep your elbows back while looking at the ceiling. Exhale as you use your stomach muscles to lift your shoulders, elbows and head off the floor, then lower. Be sure you don’t pull on your head with your hands. Repeat for two sets of 30 reps. 

Supine hip-flexor stretch

Lie on your back with your right leg bent and resting on a chair at a 90 degree angle. Place your left leg straight on the floor, keeping your toes pointed up so your knee and foot do not roll out. Place your arms straight out from your shoulders with your palms up. Breathe deeply and relax your body. Remain in this position for 10 minutes, then repeat on other side.

THEORY

Cooking is known to kill enzymes naturally present in food. According to raw foodists, enyzymes are the life force of a food, helping us to digest food and absorb nutrients. If we overconsume cooked food, our bodies are forced to work harder by producing more enzymes. Over time, a lack of enzymes from food is thought to lead to digestive problems, nutrient deficiency, accelerated aging, and weight gain.

Cooking food can diminish its nutritional value. For example, the cancer-fighting compounds in broccoli, sulforaphanes, are greatly reduced when broccoli is cooked. Certain vitamins, such as vitamin C and folate, are destroyed by heat. Other foods, however, become more healthful after cooking, because the fibrous portion is broken down. For example, cooked tomatoes contain three to four times more lycopene than raw tomatoes.   Cooking also promotes the formation of potentially harmful compounds in food during high heat cooking, such as advanced glycation end products and heterocyclic amines.

Vegetables and fruits lose minerals and nutrients when cooked, so consumption of food like apples with the skin provides your body more of these ingredients, while processed foods contain added chemicals and colors, including more sodium, reports the Mayo Clinic website. Advocates of raw food diets suggest users will have more energy, healthier skin and even a lower risk for diseases like cancer, although no research has been conducted to support these claims.

raw bruschetta – photo credit holisticprimarycare

SIGNIFICANCE

Raw foods have been promoted for many years as a cure-all for a variety of health conditions, including cancer and heart disease. Research is lacking to support claims about the healing power of raw foods, although a raw food diet contains ingredients with beneficial vitamins and nutrients. Raw food consumption carries risks as well, according to the Mayo Clinic website, so consult your physician before starting any diet.

The fundamental principle behind raw foodism, also sometimes called rawism, is that plant foods in their most natural state – uncooked and unprocessed – are also the most wholesome for the body. The raw food diet is a lifestyle choice. It is not a weight loss plan. Sticking to a raw food diet isn’t easy. Most raw foodists spend a lot of time in the kitchen peeling, chopping, straining, blending, and dehydrating. That’s because the diet is typically made up of 75% fruits and vegetables. Staples of the raw food diet include:

• seaweed
• sprouts
• sprouted seeds
• whole grains
• beans
• dried fruits
• nuts
• fruits

Alcohol, refined sugars, and caffeine are taboo.

Most raw foodists are raw food vegans, who eat no animal products, but some do eat raw eggs and cheese made from raw or unpasteurized milk. i.e. this is a strict vegetarian, even vegan diet, with the extra condition that nothing is cooked. However, that doesn’t mean that food must be cold, and there are even soup recipes using the raw food rules. Food can be heated to 116°F, dehydrated, blended into shakes and juiced, and gourmet recipes like pesto and olive spreads lend themselves well to the diet. Eggs, meat of all kinds and milk are off limits, which means that all protein comes from nuts, legumes, seeds and raw fermented soy products like miso. There is no limit to the amount of calories which can be eaten, as long as everything is raw and vegetarian.

Each year we age a little more. That little black dress gets a little tighter, those skinny jeans fit a little less well. Our skin loses it’s glow, starts to sag and becomes sallow. You see, the skin’s metabolic rate measures how fast your cells talk to one another, respond, and take action. In our youth, skin cells self-exfoliate, UV damage gets repaired, and collagen is produced. But with age and exposure to external aggressors (like smoke and sunlight), that system starts to break down, resulting in slower cell communication, and dullness, dark spots, and wrinkles will emerge. But the right habits, products, and lifestyle choices can keep your skin’s metabolism stoked, so you look younger!

Here are my top 9 ways to speed up your skin’s cell function to reveal a youthful, glowing complexion.. 

1. Add Collagen and an Acid
During the Day: Try C’ensil multi-vita collagen cream and to this add a drop of Ferulic Acid or Ascorbic Acid. Formulated with U.S. patent ATDS (Amphiphilic Transdermal Delivery System) as the vehicle, which allows for easy and highly effective penertration of high levels of pure L-ascorbic acid (not derivatives) into the skin, this is absolutely the best L-ascorbic acid serum to stimulate collagen growth, improve skin texture, smooth fine lines, and reduce skin discoloration. This powerful antioxdiant serum can turn the treated skin firmer and smoother with improved texture, tone and overall radiance in a short time.

C’ensil clinical study published in Journal of Cutaneous Medicine and Surgery (cf. Clinical efficacy of 25% L-ascorbic acid (C’ensil) in the treatment of Melasma, Hwang SW, Oh DJ, Lee D, Kim JW, Park SW., J Cutan Med Surg. 2009 Mar-Apr ; 13(2) ; 74-81)

At night: Retinoids stimulate circulation and increase cell growth, which speeds up the skin’s regeneration process and ultimately its metabolism. Skin will be smoother, firmer, and more even-toned. Before bed, rub on a pea-size amount. Or you can still use the same routine as the earlier mentioned – C’ensil Collagen and Ferulic acid for the morn, and C’ensil Collagen and Ascorbic acid for the night (this works best for me as this routine is not photo-sensitive and I am out in the sun, a lot!)

2. Stop Smoking
Smoking damages your mitochondria, cells that produce energy, and this has devastating effects on cellular chatter and metabolism. Smoking inhibits communication that’s normal and good, and sends out signals to break down existing collagen, which causes wrinkles. Even the occasional smoke reduces blood flow to the skin, which is enough to slow its metabolism. The good news is that once you quit smoking, cells start the repair process immediately.

3. Fight Free Radicals
Free radicals damages DNA, and it’s DNA that dictates how our cells function. Use a SPF 15- 30 and UVA absorbers (such as zinc oxide or avobenzone) to protect against free radicals and use antioxidants (such as vitamin C – please refer to first point) to neutralize the ones that get through. You can also boost your DNA-repairing enzymes more by using algae or plankton products to help fix existing cell damage, which helps skin cells do their jobs more efficiently.

5. Exercise
Ever notice the glow on your skin after a workout? By increasing blood flow, you enhance oxygen and nutrient delivery to skin cells. Exercise involving large muscle groups such as running, biking, or doing lunges and squats maximizes this effect.

4. Don’t shower too long!
Prolonged exposure to water wears away the skin’s lipid barrier to the point that your skin isn’t able to defend itself against damaging irritants and UV light, so take shorter showers! Also try using pH-balanced facial and body cleansers to keep your skin’s barrier at its optimum best – i.e. at an acidic pH of 5.4.

6. Shock your skin
Topical caffeine, ginkgo biloba, and algae can trigger the skin’s metabolic process by increasing blood flow, meaning skin looks immediately brighter. Try caffeine-laced Origins VitaZing SPF 15 Moisturizer.  Another energizer is a yeast extract called saccharomyces lysate extract. It increases oxygen flow to cells, helping the mitochondria produce the energy that cells need to function.

7. Beauty Diet

Vegetables that are high in beta-carotene, such as carrots and sweet potatoes, are the food equivalents of retinol, which promote cell turnover. Antioxidant-rich fruits and veggies act as a first line of defense and barrier for the skin. Try adding acai and goji to your diet.

8. See a Professional (Skin) Trainer
I don’t really do this as it thins out the skin too much but one way to “stress” your skin is to ‘damage” it a little, so that it heals itself. Microdermabrasion has been proven to increase cytokines in the skin, proteins involved in cell interactions. It damages your skin, which sends a signal to cells that something’s threatening your skin, and this message kicks your skin’s metabolism into high gear.

9. Check Your Meds
Some medications may slow the body’s metabolism, which in turn will impair the skin’s metabolism. Of these, the worst culprits are drugs for depression or anxiety, diabetes, thyroid disorders, or blood pressure. If changing your prescription isn’t an option, hit the gym. Exercise helps counteract the effects.

A bit of information of sleep and entering the restful, deep sleep phase. Deep sleep is also known as delta sleep, slow wave sleep or, more recently, N3. It is called delta sleep because of the presence of high amplitude, low frequency delta waves that are seen to occur in the EEG. Subjectively deep sleep is a time of nearly complete disengagement from the environment. It is very difficult to awaken a person in deep sleep, and children in this state may be nearly impossible to wake up. Many important physiological processes occur during deep sleep. Most deep sleep occurs during the first two sleep cycles with the greatest amount of deep sleep typically occurring in the first cycle. Human growth hormone is released in a pulsed manner during deep sleep and interruption of this stage abruptly stops release of this hormone. In adults growth hormone promotes cell repair that is necessary after the ill effects of stress.

Now you get a picture of why good quality sleep is important?

Now back to the obesity-sleep trial.

If you’re genetically predisposed to being overweight, the amount of sleep you get each night could make a big difference in how these obesity genes are expressed, a new study suggests. Sleeping too much does not make you fat. Quite the opposite, according to this study examining sleep and body mass index (BMI) in twins, which found that sleeping more than nine hours a night may actually suppress genetic influences on body weight. The study looked at 1,088 pairs of twins and found that sleeping less than seven hours a night was associated with both increased BMI and greater genetic influences on BMI. Previous research has shown that genetic influences include things like glucose metabolism, energy use, fatty acid storage and satiety. In this study, the heritability of BMI was twice as high for the short sleepers than for twins who slept longer than nine hours a night.

The results suggest that shorter sleep encourages an environment for the expression of obesity related genes. Getting adequate sleep, in other words, appears to dampen genetic risk and allow the influence of diet, exercise, and other controllable lifestyle factors to get a better hold on the body.

So why did they use twins in the study? Well , twin studies allow researchers to tease out the complex relationship between genes and environment. Identical twins share the exact same DNA, so most differences in weight can be attributed to environment rather than genes. And fraternal twins, though genetically dissimilar, tend to share the same background and risk factors. All of the twins in the study, both identical and fraternal, were raised in the same household.

This study which appears in the journal SLEEP, suggests that the amount of sleep you get has an effect on your gene expression. Researchers have identified more than 20 genes that are linked to obesity risk through their effects on appetite, blood sugar (glucose) metabolism, and other channels, but it’s not clear which specific genes were at play in the study. It is probably related to glucose metabolism, metabolism in general, inflammation—all pathways that we already know are associated with obesity. Sleep deprivation puts stress on your body and so it tells the body to hold on to calories.

In conclusion, even if you are not predisposed to obesity, you can now glean from this article, how important sleep is. In adults deep sleep can help with the releasing of growth hormones, that promote cell repair, that is necessary to cope with the ill effects of stress.

On average, how much sleep do you get a night? Will you now try to sleep more adequately after reading this article? 

Here are the 10 Ten Jobs that can seriously damage your lungs, if you do not take precautionary measures to protect them:

Health care

Most doctors and health care professionals need to wear latex gloves in the course of their work. But did you know that a high percentage of health-care workers are actually sensitive to the powder residue found in latex gloves, which can cause a severe asthma-type reaction.  Whilst skipping using protective gloves is not an option, some hospitals use better alternatives such as latex-free synthetic gloves.

Construction

During demolitions and renovations, there is a large amount of dust in the air that workers might inhale. Over a prolonged period of time, this poses a risk for lung cancer, mesothelioma, and asbestosis, a disease that causes scarring and stiffening of lungs. Wearing protective gear, including a respirator, when working around older buildings and avoiding smoking can help.

Textiles

Workers who make upholstery, towels, socks, bed linens, and clothes are at a risk of contracting byssinosis, also called brown lung disease. Workers can inhale massive amounts of dust particles released from cotton or other materials. Smoking increases the risk. Wearing a mask and improving ventilation in the work environment can be beneficial.

Manufacturing

Inhaling chemicals, dust or dangerous fumes/gases might put workers at risk of COPD. If food manufacturing, a flavouring agent known as diacetyl (used in wines, fast food and even popcorn) can cause bronchiolitis obliterans, a close relative of COPD. Taking precautionary measures can significantly reduce your risk. When you put diacetyl into a giant pot to mix it, put the lid on and wear a filtering mask – this reduces risk of inhalation.

Bartending

Everybody knows the hazards of second-hand smoke, especially when exposed over many years. Today, many states outlaw smoking in restaurants and bars, which is a good things. Studies show that respiratory health among bartenders in cities with smoking bans has dramatically improved. If you work in a city that still allows smoking in bars, quit!

Baking

I would never have guessed that something so mild looking as baking, is responsible for an estimated 15% of new asthma cases in adults, imagine that! An asthmatic reaction to enzymes used to alter the consistency of dough, as well as allergens shed by bugs, such as beetles, moths, and weevils, often found in flour, is common as well. Good ventilation and the use of a protective mask can help prevent illness.

Automotive industry

Auto-body repair and auto spray-on paints workshops have the highest concentration of allergens in the air. Occupational asthma can be caused by the isocyanate and polyurethane products used that can irritate skin, create allergies, cause chest tightness and severe breathing trouble. Respirators, gloves, goggles, and ventilation can help.

Transportation

In transportation, diesel exhaust is the biggest factor. A 2004 study found a link between higher lung cancer death rates among U.S. railroad workers after the industry switched from coal to diesel-power in the 1950s. Although engines now emit less diesel exhaust due to improvements and use cleaner-burning diesel fuel, diesel exhaust is still widespread.

Firefighting

Firefighters can inhale smoke and a wide range of chemicals that may be present in a burning building. Exposure to toxic materials and asbestos is a risk even after the fire is out. One should always wear respiratory protective equipment at all stages of firefighting.

Mining

Airborne silica, also known as quartz, can lead to silicosis, a disease that scars lungs. Coal miners are at risk for another type of lung-scarring disease called pneumoconiosis (black lung). Years of exposure to coal dust is the culprit.

 I think it is fair advice that if one works in these conditions day in day out, it is only a matter of time, before your lungs feel the worse for it. Common sense will tell you that working in an environment with good ventilation and the use of a protective mask is essential and can help prevent illness. Smoking is definitely a no-no and the sooner one quits the better!

In June of 2007, the World Health Organization released the results of a study about travel and blood clots. The study revealed that the risk for deep vein thrombosis ( DVT ), and pulmonary embolism doubles for immobile passengers traveling, once they have been seated for more than 4 hours. The chances of having a clot increases once blood is not circulating properly through the legs. You can take measures to prevent blood clots during a long air flight, train or car ride, by just being aware and observing some simple steps.

Blood Clot Prevention

When we move about during the day with normal movement and physical activity, the muscles in the legs contract,which helps move blood from the legs toward the heart. But when your leg muscles aren’t contracting, blood can pool in the veins, raising the risk that a blood clot will form.

A blood clot in your vein, or DVT, puts you at risk for pulmonary embolism, a clot that travels from leg to lung; however, a clot in an artery, or arterial thrombosis, can cause a heart attack or stroke. If you’re concerned, ask your doctor about risk factors for arterial thrombosis. To lessen your risk of DVT on long flights, it’s important to maintain good blood circulation. Here are some tips on how to reduce the risk of Blood Clots, during Long distance Travel:

Observing these 4 simple steps, you can reduce your risk of getting blood clots:

Well, in that case, what you need to do, is to hone your willpower. Once you get in the habit of exercising, it’s actually a lot easier. But for now, because we are in the habit of putting off, or procrastinating, or hitting the snooze button, we just need to work on our willpower first.

Here are 5 Ways for strengthening your willpower to exercise.

1. Get enough Sleep

Sleep deprivation can turn us into monsters. We become susceptible to temptations such as binge eating, hanging out on the internet for way to long, pottering around getting nothing done. Self-control takes a ton of brainpower, and when we are tired, our bodies don’t tend todeliver enough glucose to our brain for it to get the willpower engine going. Get at least 6 – 7 hours sleep and you will be like David, ready to face Goliath and tell him to Buzz Off! , when his voice tells you to turn over and go back to sleep.

2. Pray or Meditate 10 Minutes a Day

For those who pray, pray. For those who don’t, meditate. Sit up straight, close your eyes and focus your attention on your breathing. Go through the positive experiences you have had, in your fitness routine, and visualize yourself achieving your fitness goals. When your mind wanders, as it will, you’ll be building willpower when you simply notice that your mind has wandered and you bring your attention back to your breathing. This will help you build willpower in the long run, and help your self- control.

3.Lay off the heavy boozing

Alcohol lowers your blood glucose, which a series of studies shows can dramatically weaken your willpower. Alcohol also causes dehydration and will impair your ability to exercise optimally the next day. If you feel bad when exercising, chances are you might not want to go back to it. Most people agree that just one glass of red wine is fine but if you are the sort who cannot stop at one, then don’t even go there.

4. Have a Contingency Plan

If you cannot wake up to the alarm clock, set another in the guest room which will force you to walk 25 steps to, to turn off. If you cannot make it to the gym in the evenings, get a friend to come pick you up. And what happens if you still fail to exercise? Well, forgive yourself and move on. You are only human, and you can try again!

5. Hang on to the Finish Line

It’s easy to say that I am exercising to be a good role model to my family and friends. But seriously, I’m actually exercising just so I can fit into my size 6 jeans! If fitting into your jeans is the reason, HANG ON to that with all your might and remind yourself that exercise is just a means to an end! You must look hot in those jeans – the less moralistic reason is easier to achieve in the long run. Be true to yourself and keep in mind what you will lose if you give in to temptation. Size 6 jeans out the window!

What are the ways in which you deal with a drop in will power ? How do you overcome the feeling of not wanting to exercise?