Healthy Body

Do you suffer from chronic back pain? Are you afraid to see s specialist because you don’t want to just pop a few pills every time there’s a problem? Have you tried other exercises, but the pain just keeps coming back? Well, Pilates might just be the answer to your problems.Â

Pilates is an exercise program based on improving the core muscles; however it stresses movements instead of holding positions. By staying in poses and moving your arms around requires you to work your stabilizing muscles. This gives you a full body workout while paying particular attention to your abs and lower back. Pilates is not only a fantastic was to get in shape: it can help stretch and strengthen key muscles which will allow you to function with less back pain.Â
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A majority of back pain is caused by improper posture. Sitting incorrectly at a desk all day can put undue stress on our backs, causing pain. Pilates is a great way to promote proper posture. Not only do all the exercises require correct posture and align the spine when done correctly, but the also help you maintain that posture even when you’re not working out. Pilates strengthens the “core” muscles of the abdomen and back that support your body and keep it in a proper position. When these muscles are toned, you’re more likely to maintain a good posture and reduce the amount of back pain you experience.Â

Along with promoting good posture, Pilates also helps work the muscles and improve flexibility. If your back pain is due to a muscle injury, improved flexibility can relieve some pain you may experience. Even more so, it can prevent you from injuring the area in the future. Simply by working the muscle, you will improve blood flow to the muscle and relieve even more pain.Â

If you are looking for relief from minor back pain, you can find appropriate exercises from a book or video tape to help. If you are suffering from more severe pain, you should consider taking a class, getting a private lesson from a personal trainer, or using Pilates machines. By having help, you will be sure you’re performing the exercises correctly and getting maximum benefit from them. If you have a personal trainer, you will know that the exercises you’re performing are designed to help with your specific problems.

While Pilates can be helpful for relieving back pain for many people, you should talk to your doctor before starting any exercise program.Â

Before bodybuilding became popular, a different muscle building routine, called isometric exercises, were all the rage. These exercises are static, meaning you apply pressure and the hold it. For instance, you could push your arms up against the wall and hold it. While these exercises aren’t as popular as they used to be, they do provide some benefits:

1. It works. It is great at building the specific sections of muscle groups that it works, it actually provides more muscle contraction that weight lifting and strength training that involves movement.
2. It’s cheap. Traditional isometric exercises require no gym membership and no expensive machines. They use walls and body parts to provide adequate resistance.
3. It’s fast and easy. Isometric exercises can be done in your spare time almost anywhere. If you can’t fit in a full workout, you can take a couple minutes out of your day to do a few exercises and still benefit.

This type of exercise used to be so popular, so why don’t we hear much about it anymore? One big reason is that it was replaced by traditional body building. That is because there are a few drawbacks to this type of workout.

1. Raises blood pressure. During isometric exercises, people tend to hold their breath. This causes a jump in blood pressure that could cause serious problems. If you perform these exercises, make sure to monitor your breathing.
2. Too specific. While bodybuilding works your muscles through the entire range of motion, isometric exercises only work a specific part of the muscle group at one time. To achieve the effects of weight lifting, you need to perform the exercises at many different angles and positions.

Despite these drawbacks, isometrics are still being used and can be beneficial when incorporated properly into your workout instead of simply replacing it. Here are a few ways to add isometric exercises into your workout routine.

• Do them at work. Don’t have time to go to the gym and lift weights? There are many simple isometric exercises you can do while at work using the wall, your desk, or your own body as resistance. Why not skip getting an extra cup of coffee in the afternoon and do a quick workout instead?
• Add modern equipment. Isometric exercise was the precursor to traditional body building, so it didn’t have the benefits of all the equipment we have available now. Modern isometric workouts include training tools like free weights and resistance bands. Isometric exercise simply uses them while staying still instead of with motion.
• Mix it up. Instead of doing an extra workout to add in isometric exercises, add them to your current routine. For instance, if you lift weights, hold the weight in a steady position after you’re done with your reps.Â

While you shouldn’t use it as your only bodybuilding routine, isometric exercise can be a great addition to improve any body.

Kelp goes great in many pickle recipes. This recipe utilizes natural salt in kelp and fermented soy.Â

Ingredients:

12 in. dried kelp
1/4 cup soy sauce
1 medium cucumber

Instructions:

Rinse kelp and cut into strips 2 inches long x 1/2 inch wide. Wash cucumber and cut into 1/2 in. thick rounds. Place kelp strips in a pickle jar, pour in soy sauce, then mix in cucumber rounds. Cover and refrigerate at least 24 hours. Replenish as needed using pickling mixture 3-4 times.

Many women accept PMS as a fact of life. They think that the have to deal with the crabbiness, moodiness, cramps, bloating, and other painful and annoying symptoms over and over with no relief. Many women never even mention their PMS symptoms to the doctor for this reason. But there is help and you don’t have to live with these symptoms month after month until you reach menopause. In fact, it’s important that you talk to your doctor and get treatment as soon as possible.Â

The most obvious reason you should get your PMS symptoms treated is if you’re experiencing depression as one of your symptoms. Women who experience depression normally may have an increase in symptoms shortly before their period. If you are being successfully treated for depression, you also may have breakthrough symptoms with your PMS. It is vitally important not to let depression go untreated even if it is only periodic. Untreated depression symptoms can escalate to suicide and destructive behavior.

We used to think that women either got PMS or they didn’t. Now we are aware of a more serious form of PMS called Premenstrual Dysphoric Disorder, or PMDD. While the symptoms of PMS are painful, annoying, and bothersome, the symptoms of PMDD are so severe that they cause you to alter how you live your life. It is important that PMDD be recognized and treated immediately before it causes serious damage to your psychological health. That’s another reason why it’s important to see your doctor about your symptoms. He or she will be able to help you tell the difference between the two disorders and offer you treatment options.

Another reason to get treatment for your PMS is that it might not be PMS at all. There are a lot of other disorders that have similar symptoms. It is important to have these symptoms diagnosed and treated in case there is a serious problem.Â

If your symptoms are not serious and you are not having suicidal or dangerous thoughts, you might want to start keeping a journal of your symptoms for a few months before you see your doctor. This way, she can pinpoint if your symptoms are caused by PMS, PMDD, or some other problem. This will help you get treated properly and have you feeling better in no time.Â

Once you go to the doctor and find out you do have PMS or PMDD, there are treatment options that can help, including; dietary changes, herbal remedies, and hormonal birth control. Just remember, you do not have to live with these symptoms.

If you’re a male and you’re starting to get a bit older, or you’re a woman concerned about your husband, you’re probably already aware that prostate cancer is a serious concern. The good news is that many cases of prostate cancer may actually be prevented through a healthy diet. Here are a few good food choices that will help keep prostate cancer at bay.

Soy. Yup, the same foods that can help women reduce hot flashes and other menopausal symptoms can help keep men from developing prostate problems. Not only have studies shown soy to reduce the occurrence of prostate cancer, societies that have more soy in their diet actually have a lower occurrence rate.Â

Vitamin E. This nutrient is essential to maintaining good health throughout your life. It is a powerful antioxidant, but is also used to make blood cells; a vital part of our system. Vitamin E has been shown to prevent not only prostate cancer, but colorectal cancer as well. You can get Vitamin E supplements or get it through your diet from sunflower oil, various nuts, bran, and whole wheat.

Selenium. Some research findings show that selenium is only helpful for prostate health if you are already taking a multivitamin or a vitamin E supplement. That means if you take selenium, be sure to take these are well so you can get the maximum benefit. Selenium can also be more beneficial to smokers than nonsmokers.Â

Beta Carotene. This is the nutrient found in carrots that is essential for good vision and healthy eyes. It actually has many health benefits, including cancer prevention in the prostate, head, neck, breast, stomach and lung cancer. It works by boosting the white blood cells in your blood that attack cancer and other diseases. Besides carrots, you can find beta carotene in squash, spinach, collards, sweet potatoes, and many other green leafy, yellow, or orange vegetables.Â

Omega 3 fatty acids. These are the monounsaturated fats found in various types of fish, including; salmon, mackerel, sardines, herring, halibut, tune, and lake trout. You can also find these fats in soy, kidney, and navy beans. It is important to get three to four servings of this a week to prevent prostate cancer. If you can’t eat this much, you can find supplements, but be sure to research them for safety. Ask your doctor before starting this or any supplement.

With a little searching and some work, you can help prevent the development of prostate cancer and live a longer happier life.Â

Ingredients:

2 tablespoons nonfat or low-fat sour cream
1 tablespoon low-fat buttermilk or skim milk
1 clove garlic, minced
1 teaspoon grated lemon peel
24 fresh asparagus spears, woody bases snapped off and discarded
Poppy seeds (optional)

In a small bowl, combine garlic, buttermilk, sour cream and lemon peel. Cover and chill until ready to serve. Cook asparagus in boiling water for 5 minutes, or until crisp-tender. Drain. Rinse with cold water and drain again. Cover and chill until serving time. Toss asparagus with garlic mixture. Sprinkle lightly with poppy seeds, if desired.

Every year we spend the winter cooped up where it’s warm. When spring rolls around, we can’t wait to get outside. Getting outdoors can not only battle spring fever, it can also get you up and moving. Exercising outdoors can give you a better workout and burn more calories than the machines at the gym. As spring approaches, if you want to get outdoors and get in shape, here are some great activities you can do.Â

Walking. Not only is walking a great way to get some fresh air and sunshine after being cooped up all winter, it’s also great exercise if you do it right. For an optimal workout, walk for an hour a day at least three days a week. You should also alter your pace during the walk, i.e. go as fast as you can for a minute, then a slower pace for a minute, etc. This will get your heart pumping without having to do a hard workout. If you’re bored of walking around your neighborhood, why not visit a nature park or zoo.

Yoga. Sure, nowadays yoga is done in your living room or in a gym, but this art was made to be done in the great outdoors. So tote your yoga mat to the park or just to the backyard. This can give you a workout and calm your nerves at the same time.

Swimming. Want to get a fantastic full body workout while your kids are playing? Then take them down to the community pool. Many pools have an area for kids to splash and play while the adults swim laps. Just make sure not to leave any child that doesn’t know how to swim without adult supervision. And when you’re done with your laps, maybe you can splash and play with your kids too.

Volleyball. This sport doesn’t have to be played inside with a ref; you can play at a sand volleyball court, or just set up a net in your back yard. Volleyball is a great way to socialize with your friends, or to meet new people by joining a league.

Biking. More and more cities and towns are putting in bike paths. These are a great way to get a work out without risking serious injury by biking on rough terrain. However, if you’re up for a challenge, there are probably paths through woods, hills, mountains, or some other difficult, but rewarding terrain. Just be sure to wear proper safety equipment no matter where you’re biking.Â

Hiking. If you want to get out and go, and you’re up for an adventure, why don’t you take the family and go for a hike. You can experience nature, get a great workout, get some fresh air, and spend some quality bonding time with your family.Â

So what are you waiting for? Get out of your artificial lighting and into the great outdoors for a workout and a fun time too.

We know water is good for us, but with soda, juice, coffee, tea, energy drinks, and other drinks so readily available, it’s hard to make the decision to choose water. Here are 7 great reasons to drink more water.

1. Keeps skin looking great. If your skin looks tired and unhealthy, so do you. Staying properly hydrated removes all the toxins that build up in you skin, and helps prevent it from drying out. If you have the opposite problem; puffy bloated skin, lack of water is likely your problem too. When skin doesn’t get water, it retains what it already had, leaving your skin cells full, puffy, and not too attractive. If you want to look beautiful, you should keep yourself hydrated.
2. It’s cheaper. Sure, if you buy bottled water, it’s about as expensive as soda, juice, and coffee. However, studies have shown that tap water is usually as clean and safe as bottled water, and costs a whole lot less. If you have a problem with the taste of your tap water, buy a filter pitcher or one that attaches to the faucet. It still costs a lot less.
3. A healthy heart. When you’re properly hydrated, your blood is thinner and easier to pump. This means your heart has to do less work and ultimately lasts longer. Studies have shown that people who drink plenty of water have fewer heart problems.
4. Toxic build-up. Sure, it sound’s like something from a bathroom cleaner commercial, but you have toxins in your cells too. Some come from the environment and others you produce yourself. Either way, they’re in your body and you need to get rid of them. Just like you use water to flush your toilet; your body uses water to flush out toxins. Getting rid of this waste helps you function more effectively and feel better.Â
5. No sugar added. While fruit juices may contain many nutrients, they also contain a whole lot of sugar. This is especially true for many bottled juices from the grocery store. This sudden burst of sugar triggers your insulin response and makes you tired and sluggish. It also helps to convert that sugar to fats faster. Sugary sodas will produce the same reaction and they usually contain no nutrients at all.
6. Caffeine is a diuretic. So why water? Why not drink diet soda or coffee all day? These drinks contain caffeine, which actually causes you to lose water throughout the day. You retain some of the water content of the beverages, but not as much as when you drink pure water. You can try decaffeinated beverages, but the best way to use the water you drink is to get it pure and clean, with no chemicals added.
7. Energy Boost. Think you can’t get through the day without your morning caffeine boost? Well water can give you energy as well. Your body is made up mostly of water. It loses it throughout the day, so you have to replace it for your body to work efficiently; particularly the heart and digestive tract. As mentioned earlier, water helps your body work better by getting rid of excess waste. The more efficiently your whole body is works, the better you’ll feel and the more energy you’ll have. Maybe enough energy to skip that cup of coffee.

So go ahead, skip the vending machine, go to the faucet, and get yourself a nice, refreshing glass of water.

Ingredients:

1/4 cup nonfat Thousand Island salad dressing
8 slices dark rye or pumpernickel bread
8 ounces thinly sliced low-fat, low-sodium cooked turkey or chicken
1/2 cup sauerkraut, rinsed and well drained
4 slices low-fat Swiss cheese (1 1/2 ounces)
Vegetable oil spray

Spread salad dressing on 4 slices of bread. Top remaining 4 slices with meat of choice, sauerkraut and cheese. Top with dressing spread bread slices, dressing side down. Spray skillet with vegetable oil. Cook over medium heat until toasted and cheese melts, turning once. Repeat with remaining sandwiches.

The lemon has been used as a medicinal treatment since the days of ancient Rome. Lemon juice has been used in this country to treat the common cold for ages. Why does it work? Let’s look at the origin of the lemon to find out.

The lemon, like any other fruit, grows on trees. The fruit does not develop from the flowers on the tree, but rather are present with the flowers. Lemons are thought to be a hybrid fruit – originating from the citron and the mandarin. Lemons have a bright yellow skin that is thick and pale yellow pulp. Lemons are hearty fruit with a strong pungent odor.

Now, let’s examine the common cold. Colds are caused by a virus that mutates. The strains of the common cold are too numerous to count. The average person may have two or more colds per year. Because the cold is caused by a virus, there is no cure. Modern medicine can only treat the symptoms.

The problem with colds is that they affect the entire body. Your cold may start with a sniffle, but it quickly progresses to sore throat, headache, chest congestion, fever, aches, sneezing, and chills. Once more, if one person in the house has a cold, everyone is sure to get a taste of it no matter how much you clean. A cold virus is highly contagious. It may take a week or two for the virus to run its course and leave your system.

Here’s where the lemon and its medicinal juices come in as a natural remedy for cold symptoms. The lemon contains over eighty percent of the daily recommended value of Vitamin C. This is from the juice of one lemon! Vitamin C has been shown to boost the immune system. When more white blood cells are present to fight infection, the life of the offending virus is cut short. Instead of taking pills, drink lemon juice mixed with warm water and a splash of honey. The water cuts the acidity of the lemon. The honey is added for a more pleasant taste. Lemon juice also decreases the toxicity of the virus in the body. Your entire body won’t be wracked with pain and suffering like it is when the cold is untreated. In effect, lemon juice shortens the duration of the cold.

Give it a try. Your body won’t be filled with medicines that leave you feeling groggy and disoriented. When you first notice cold symptoms, begin drinking the lemon mixture right away. Twice a day should provide enough Vitamin C to do the job. Compare your outcome to ones in the past when over the counter medications were used. Stay well the natural way.