Follow these top belly-busting tips to get your abs in shape in no time

1. Train your abs at least 6 times per week for about 20 mins per session.

2 . In a typical session alternate between bicycle crunches and push ups. Bicycle crunches mean you hop onto your back, put your hands lightly behind your head, then raise your shoulders and core and twist your shoulders so your elbow reaches towards your opposite knee, which you bring up towards your chest. Be sure to extend your other leg out nice and straight. The repeat!

3. Make sure you do not train your abs on a full stomach.

4. Always minimise the air in your lungs, keep your abs contracted and keep your neck in a fixed position.

5. Always stop if you feel any pain. And seek personal and professional advice before commencing any training program.

Follow these 7 steps to a Healthy Detox Diet

1. Start The Morning with a Glass of Lemon Water

Freshly squeezed lemon juice in water can help flush the liver of accumulated toxins and reduce congestion in the gallbladder. Not only are you hydrating after a long night’s rest, you’re aiding proper organ function, too. A healthy liver and gallbladder is key to the digestion of fats.



2. Breathe Deeply for 10 Minutes    

We’re all breathing, but some of us could be doing a much more efficient job of it. The benefits of doing so are immense. Deep breathing through exercise, yoga or meditation helps the lungs to bring in oxygen and flush out carbon dioxide and other impurities. It also helps the mind to focus on eating well and revs up the body’s metabolism so it can digest all the healthy foods you are about to take in.


   
3. Avoid Processed Foods    

Take a seven-day hiatus from all packaged, highly processed foods, which not only tend to lack nutrients, but also contain troublesome added salt, fats, sugars, chemicals and preservatives. That means no refined flours, artificial flavours or sugars, to start with. Drop sodas and sugary drinks, replacing them with water, low-fat milk, and herbal and green teas. Choose fresh meats, fruits and vegetables and whole grains over frozen entrees. If you’re craving a cookie, don’t head to the store. Instead, do what Grandma did. Roll up your sleeves and make a batch.


    
4. Take a Coffee Break    

If you’re drinking more than four cups of coffee a day you’re drinking too much. The more caffeine you consume, the more stress you put on the adrenal glands, which help regulate metabolism and blood pressure. If you can’t trade your morning americano for herbal tea just yet, than slowly reduce your consumption—try substituting caffeinated tea for coffee to ease the transition—and make sure you’re drinking the best-quality coffee available. Really savour that cup, drink it in a mindful way. Don’t just drink it while you’re multitasking at your computer.



5. Switch to Organic Meat and Poultry    

Reduce your exposure to antibiotics and the chemicals involved in industrial processing by avoiding most commercially raised meat and poultry and choosing organic, who stresses the importance of good protein to build and repair tissues. It’s more expensive, but it’s healthier and as you’ll soon find out, far more flavorful.


 6. Fill Half Your Plate at Each Meal with Either Fruit or Vegetables    

Once you’ve cut out processed foods, you’ll clear a big wide space on your plate for fruits and vegetables. That’s a good thing. Not only are they an excellent source of fibre, which reduces risk of heart disease, they’re easier to digest than a bowl of bran flakes. More importantly, they’ve got more going on,  providing all kinds of vitamins and minerals for vitality.

Aim to eat seven to 10 servings of vegetables a day, with an emphasis on leafy greens—kale, bok choy, cabbage, spinach, arugula—and nutrient-dense options such as sweet potato, squash, carrots and cucumbers. Add three to four servings of raw fruits, such as blueberries, apples, papayas and pears.



7. Skip Cocktail Hour    

Alcohol isn’t just high in calories. When consumed in excess it also puts a strain on the body, particularly the organs of the brain and liver. Give both a break by eliminating alcohol from your diet for one week. If that’s too extreme, reducing your intake to meet recommended servings: one alcoholic beverage a day for women and two for men. And like coffee, when you do indulge in a drink, make sure it’s a high quality wine or beer.



 

The ultimate "pre-event" foods for every occasion

Choosing the right foods to eat before an upcoming event can help you perform at your best. Strategic munchies can power you through a workout, get you in the mood for sex, keep you mentally alert and focused during a stressful exam, and relax you for a good night's sleep.



Before exercising: Banana with a cup of coffee or tea

The truth is, if you're exercising moderately for less than an hour, you really don't need to "fuel up" with extra food for the workout — especially if you're exercising in an effort to lose weight. But if you feel more energized when you've eaten beforehand, you are suggest to have something small, like a piece of fruit.

A banana makes the perfect pre-workout snack because it's easy to digest and provides a good amount of potassium, an electrolyte that gets depleted when you sweat during physical exertion. (Plus, the banana doesn't need to be refrigerated, so you can stash it in your gym bag for later in the day.)

Give your workout an extra boost by having caffeinated coffee or tea before you hit the gym. Caffeine essentially allows you to push yourself harder for longer while you're exercising and decreases perceived muscle pain during the workout. Drink one cup of coffee (or 2 cups of tea) at least a half hour before your workout to allow the caffeine time to absorb and work its magic.



Before going to bed: Rice cake with cheese


It's smart to avoid eating large, heavy meals late in the evening — they can make you feel uncomfortably full and keep you up tossing and turning — but a light snack (150 calories or less) with the right mix of ingredients can help you get a better night's rest. Among the best natural sedatives is tryptophan, one of the ingredients necessary for the body to make serotonin, a brain chemical that helps you feel calm and drowsy. The trick is to combine tryptophan-containing foods like turkey, milk, cheese, and eggs with carbohydrates, which help transport tryptophan into the brain, where it can make you sleepy.

A plain rice cake (those are your carbs) with some low-fat cheese (that's your tryptophan source) is the perfect sleep-inducing snack. Also, sip chamomile tea in the evening: This calming brew appears to act as a mild sedative and may help relieve muscle tension and ease anxiety before hitting the sack.



Before a cocktail party: Hummus and veggies

The trick with parties is to eat something before you go. This way, you don't head to the fiesta ravenous and find yourself gorging on fatty appetizers and creamy dips all night long. Your best bet is a low-cal but filling snack that combines protein, fiber and water — a combo of nutrients that work together to take the edge off your hunger and help you fight temptations for fattening fare.  Try a quarter cup of hummus (which is made with beans — a good source of protein and fiber) along with unlimited amounts of your favorite crudité veggies (which are loaded with fiber and water) — whether that's baby carrots, sugar snap peas, cherry tomatoes, celery, or bell peppers. Anything goes!



Before a long car ride: A skim latte and nuts


When you know you're going to have to stay awake and alert for a long drive, it's a good idea to grab a lean caffeinated beverage, like a skim latte or a mug of black tea, to help you stay attentive and focused on the road. Caffeine levels peak 30 to 60 minutes after ingestion, so try to drink yours at least a half hour before you take off. You should also grab a protein-rich snack, since the protein has more staying power than other nutrients and will keep you from getting hungry as the ride drags on. 1-2 handfuls of almonds or roasted edamame (roasted edamame, which are roasted soybeans, have even more than protein than the nuts).



Before sex: Dark chocolate-covered strawberries

When you're planning a special evening with your significant other and looking for a food that will put you in "the mood," definitely think "light" — nothing puts a damper on your sex drive like feeling weighed down, bloated… or gassy. Dark chocolate-covered strawberries: They're decadent and luxurious, but it's not just about their romantic aura. Both the chocolate and berries are loaded with libido-boosting compounds called flavonoids. Flavonoids act as vasodilators, which means they help your blood vessels relax. This improves circulation, and enhances blood flow to all your extremities, if you know what I mean. (Oh, and a glass of champagne or wine never hurts!)



Before a job interview or big test: Protein smoothie and scrambled eggs with smoked salmon


When you're looking for a breakfast meal that can enhance concentration and catapult you to the top of your mental game, think protein! Protein activates the cells in your brain that keep you alert and focused, so it's definitely key before a stressful exam or interview.

For a truly protein-packed meal, enjoy a protein smoothie (blend together a 6-ounce container of flavored Greek yogurt, 3/4 cup skim milk, 1 cup fresh or frozen berries, and a handful of ice cubes). And consider coupling the smoothie with a plate of protein-rich scrambled eggs mixed with chopped tomato and smoked salmon. The omega-3 fats in the salmon don't give you an instant mental boost, but they do improve long-term brain health — so when you land the job after your power interview, your brain will be primed and extra sharp for your first day of work!

Remember: Before an important work event, avoid experimenting with any new foods or eating a large fattening meal, gassy vegetables, high-fiber foods (unless you're sure they don't bother you).

How to Use Heat and Cold to Treat Arthritis Pain

Arthritis is difficult to deal with, and damp winter weather only makes it worse.

Taking action against arthritis involves using all the medical, physical, and psychological weapons you have at your disposal.Here are some tips to relieve the pain the season brings.

The sensations of heat and cold can have remarkable pain-relieving effects. Cold not only numbs pain, it constricts blood vessels and helps reduce swelling. Heat enhances blood circulation and relaxes muscles. Both can help treat the pain of arthritis, though neither should be used for more than 15 or 20 minutes at a time. Some people find they get the best results by switching back and forth—treating joints with heat for several minutes, then (after resting a moment) following with a cold treatment for one minute.

It is cautions that not everyone responds to heat and cold the same way and recommends you experiment to find which one works best for you. You should also check with your doctor and ask if there are any reasons to avoid using either hot or cold applications.



Using Cold    

In lieu of refreezable commercial products, you can make your own cold pack by applying a bag of frozen vegetables or a sandwich bag filled with ice. It's best to wrap the pack in a towel to keep from damaging your skin. If you don't have a towel handy, keep ice moving in a circular pattern for several minutes at a time. Avoid using cold if you have poor circulation due to conditions such as diabetes.




Using Heat    

 

Heat comes either dry from lamps, heating pads, hot water bottles, and electric blankets, or wet from warm baths, steamy washcloths, or paraffin baths. Whatever you use, avoid combining these heat sources with a topical heating cream, which together can burn the skin. Don't apply pressure with heat, lie down on a heating pad, or fall asleep under a heat lamp.



 

The Skinny Foods to Help You Slim Down

Grape tomatoes

One cup of grape tomatoes clocks in at only 30 calories. These bite-sized nibbles are sweet, colorful, and ideal for snacking since you can pop 'em in your mouth one at a time. And, because they're so low in calories, you can munch to your heart's content!

Shrimp

At just 8 calories a pop, shrimp are a top-notch source of lean protein, which helps rev your metabolism and suppress your appetite. Start your next restaurant meal with a shrimp cocktail app to fill up quickly, so you don't overdo it when the main entrée arrives. Or, sauté shrimp with a medley of veggies, like onions, mushrooms, peppers, and broccoli, to create the ultimate diet-friendly dinner.

Egg whites

Egg whites are pure, high-quality protein and just 17 calories apiece, which makes them the ideal ingredient for a low-cal breakfast with real staying power. For a slimming morning meal, scramble 4 to 5 whites with any sautéed veggies and top with a dollop of salsa.

Naturally flavored seltzer

If you're bored with plain old water, try naturally-flavored seltzer — carbonated water with a shot of fruit flavor. It's completely calorie-free, fizzes like soda, and comes in fun flavors like green apple, cherry, pomegranate… even vanilla and white chocolate! And it's one of the "cleanest" drinks around — it doesn't contain sugar, artificial sweeteners, food dyes, or anything else. For sweetness and pizzazz, float a few fruit slices or frozen fruit cubes made with 100% juice in your glass.

Whole-grain sandwich thins

Sandwich thins and flats are the best thing since… well, sliced bread! That's because you get TWO halves for the same calorie count as ONE slice of regular bread (100 calories). Use these versatile, whole grain buns to build turkey or chicken sandwiches, or lightly spread them with nut butter or reduced-fat cream cheese for a smart bagel substitute.

Cucumber

Cucumbers are one of the all-time best foods for fighting uncomfortable bloat because they're loaded with water and naturally low in sodium (taking in extra water while halting salt reduces water retention). Plus, they're a terrific calorie bargain; you can gobble up an entire cuke for just 45 calories. When you get the urge to munch between meals, slice one up into "chips" to squelch your appetite in a hurry.

Salsa

With less than 20 calories per ¼ cup, salsa is a dieter's best friend. Bottled or fresh, salsa makes a zesty, low-cal dip for crunchy veggies like baby carrots and celery sticks. It's also the ultimate slimming condiment for sandwiches, burgers, and baked potatoes. Use it as a flavorful replacement for mayo, sour cream, butter, and other fattening toppers.

Popcorn

One cup of "naked" air-popped popcorn (without any added butter or oil) has only 30 calories! If you don't own an air popper, you can make plain popcorn right in your microwave. Add 4 tablespoons popcorn kernels to a brown paper lunch bag, fold over the edge of the bag twice to close it, and microwave the bag on high for 1.5 to 2 minutes. (Microwave times will vary; it will take a few trial runs to figure out the perfect amount of time required to pop the kernels without burning them.) To kick up the flavor, sprinkle your popcorn with Parmesan cheese, spices (chili powder and cumin), or even hot sauce.

Hot sauce

Research shows that including spicy foods at meals suppresses your appetite and slightly revs your metabolism, so hot sauce is doubly deserving of the "skinny food" title. Add this fiery condiment anywhere you can — sprinkle it on eggs, add a few dashes to soups and stews, or mix it into hummus to kick up the heat.

Water chestnuts

These under-the-radar veggies offer super satisfying crunch — a texture a lot of dieters crave after giving up potato chips and other snack foods. You can munch your way through a whole can for just 50 calories. They're also super low in sodium, unlike most canned foods, so they won't make you bloated. Quite the contrary, their high water content will actually help minimize puffiness. Water chestnuts are a classic addition to stir fries and a crisp, refreshing mix-in for low-fat chicken or tuna salad.

Grapefruit

Grapefruit are refreshing, hydrating, and sweet, and one of the few seasonal winter fruits. One large grapefruit runs you just 120 calories and, since you eat the flesh one segment at a time, it automatically helps pace your eating.

Frozen cherries

Frozen cherries are a skinny solution to sugar cravings. Snack on these deliciously sweet gems right out of the freezer bag — they're like a healthy version of cherry Italian ices. You can enjoy ¾ cup of these icy treats for just 110 cals, and because they're frozen and take awhile to eat, you'll stretch out your snack time.

Eating more fibre is an easy way to fight off several deadly diseases

Most of us are pretty wary of the fact that a diet high in fibre makes for a happy digestive system, but the health benefits of this essential nutrient go even further than you think.

Fibre lowers cholesterol

High cholesterol levels can lead to clogged arteries and a greater risk of heart disease. Thankfully, fibre can help.

Beta-glucan, a type of soluble fibre, binds to bile acids in your small intestines. Bile acids normally carry LDL, the bad kind of cholesterol, into your body. Beta-glucan helps the acids excrete, rather than re-entering the body.

Oats and barley are rich in beta-glucan. Increase this type of fibre and you'll quickly see an effect. Just how quickly depends on whether you're on cholesterol-lowering medication, and how much saturated fat you're having in your diet.

 

Fibre helps you lose weight

Being overweight or obese dramatically increases your risk of a range of life-threatening diseases, from cancer to heart disease and diabetes.

Fibre helps with weight loss because high-fibre foods keep you fuller for longer. You're less likely to eat energy-dense or fatty foods.

Switching to high-fibre foods is also a simple way to modify your diet without having to count calories.

 

Fibre prevents and manages diabetes

All types of fibre help those with diabetes (types 1 and 2) and pre-diabetes.

Soluble fibre slows down absorption of carbohydrates in the stomach, which helps regulate blood-sugar levels, a fundamental part of preventing and managing diabetes.

Soluble fibre's effect on cholesterol is also useful for diabetics, as they often have higher LDL levels than non-diabetics. Insoluble fibre is also associated with controlling diabetes, but we don't know exactly why yet.

Diabetes can result in heart disease, circulatory problems and other health complications.

Fibre prevents colon cancer

Fibre increases the levels of the friendly bowel bacteria butyrate, which plays a role in preventing colon cancer. Fibre also dilutes carcinogens and other harmful substances in our gut, and pushes them out of our body quicker, reducing our colon's exposure to them.

Fibre-rich foods also tend to be high in antioxidants, which give general protection against cancer.

Fibre relieves constipation

This isn't a life-threatening condition, but any sufferer will tell you it affects your quality of life significantly. It can also lead to more painful conditions such as haemorrhoids and diverticulitis.

It all comes back to digestion. If you have enough fibre in your diet, you'll have better overall digestive health.

All types of fibre help – soluble fibre softens the stool, while insoluble fibre adds bulk. Both make bowel movements easier and more regular.

 

Need an excuse to sneak in a nap this afternoon?

Yeah, we know. You didn't sleep well last night. So why not take a nap?

A daily nap of between 20 and 90 minutes before 4:00 pm will also increase your mental performance, reduce your chances of gaining weight, and make you feel a whole lot more like having sex after dinner than you probably do now. What's more, it won't affect your nigh time sleep.

So, a nap for you will......

• Increase your on-the-job alertness by 100 percent
• Sharpen your thinking so you make more accurate judgments and better decisions
• Ramp up your productivity
• Regenerate skin cells so you look younger
• Increase your sex drive
• Help you lose weight by altering metabolism and shifting chemicals that
   affect appetite
• Reduce your risk of heart attack, stroke, irregular heartbeat, high blood pressure, and
  other cardiovascular problems
• Lift your mood by bathing your brain in the neurotransmitter serotonin
• Speed up your ability to perform motor tasks, like typing, operating machinery, even
   swimming
• Improve your accuracy—in everything
• Improve the way your body processes carbs, which reduces your risk of diabetes
• Sharpen your senses so you take in what's important in your environment—and
  screen out the 24-hour culture chatter that surrounds us
• Put your brain into its creative gear so you can come up with fresh ideas
• Trigger a naturally occurring hormone that blocks the destructive chemicals produced
  by stress
• Boost your ability to learn something new—and, better yet, remember it
• Zap the need for drugs like caffeine and alcohol to manipulate your mood and energy
  level
• Relieve migraines
• Improve your nighttime sleep by eliminating that wired feeling and thus shutting
  off the brain chatter
• Make you feel good all over