How to get flat abs fast

Who wouldn't want a perfectly flat stomach and a bunch of sexy abs? Oh! I know the answer; everyone. I can't think of a woman who wouldn't want to have this dream come true. We spend tons of bucks on buying lotions and creams, medicines and getting gym memberships. Some women even go an extra mile and get themselves a personal trainer, however unfortunately, they either run out of cash or go bankrupt. How would it sound if we tell you that we have got some amazing health routines that can help you get those dreamy ABS in no time?

Yes! We know. It sounds terrific. So, read on to find out more about this secret

Eat at the Magic Hour:

Yes! You can eat whenever you want to but make sure you eat something that contains protein between 3 to 4 pm. It can be anything; from a low fat cheese slice to a protein bar or a combination of almonds with organic apple.

You would ask, What's up with this Magic Hour?�. The answer is pretty simple. Eating a snack at this hour balances the blood sugar and also boosts metabolism. If you keep your blood sugar low, you're indirectly keeping your insulin low. And insulin is that element that stores fat around your middle. So, eating a snack after every three or four hours will help in balancing down your blood sugar level.

Chew Your Food:

Yes! Chew it. 90% of the people NEVER chew their food correctly. Whenever you take a bite, make sure you chew it until it is like applesauce. It's important because the mouth is the body part where digestion starts. If food is not properly chewed and broken down into pieces, then it becomes difficult for it to get digested. And if the food is properly digested, then there is less gas and bloating.

Crunches Should Be Last on Your To � Do List:

Every time we decide to have abs, we go straight to our gyms and start exercising. This is not the right approach. The right approach is DCBA � Diet first, Cardio second, Building Muscle third and Abs Exercises last. You need to have an overall healthy lifestyle in order to have those classy abs and the perfectly shaped flat stomach. Exercises alone will not help you much. If you'd follow this routine, then we can safely say that you'd lose one to two pounds a week.

? You need to spend at least sixty minutes preparing a healthy meal for yourself. Do this daily.

?�Consume Foods for internal detoxification

?�Spend twenty minutes on cardio. Do this three to five times a week.

? Spend fifteen minutes on Strength training. Do this three times a week.

? Spend five minutes on abs exercises. Do this three times a week.

A Quick Note:

The point of writing this whole article was to make you understand the importance of little things. Exercise is one of the many factors that affect your body weight and shape. There are other factors as well and you need to pay attention to them as well.

References

https://www.fitnessmagazine.com/workout/abs/express/flat-abs-fast-at-any-fitness-level/

https://www.womenshealthmag.com/fitness/flat-tummy-workout

A fracture is a serious condition that requires immediate yet proper management to prevent further complications and to promote proper healing.� Fractures are technically broken bones though fragments don’t have to actually be present.

What Causes Fractures?

excessive force or pressure on the bone structure.� This can happen in falls or during accidents.

In some patients who have problems with their calcium or Vitamin D reserves, bone demineralization or the slow bone structure breakdown occurs leaving them vulnerable to fractures even without contributing outside force.

Types of Fractures

There are several different types of fractures with varied levels of severity.� Closed fractures, as the name implies, are fractures wherein the broken bones and fragments remain under the skin.� Stress fractures are a form of closed fractures with hairline cracks noted on usually intact bones that could be caused by repeated stress.� Open fractures on the other hand are a bit more dangerous because the broken bones break out of the skin that can be portals for infections.� Complicated fractures, open or not, are even more serious because they occur near vital organs.� And in younger children, green stick fractures occur when their naturally soft bones are bent unnaturally.

Signs and symptoms

• Severe pain
• Limited range of motion or difficulty moving the entire limb
• Swelling or bruising
• Bleeding
• Tenderness when touched
• In some cases, abnormal limb positioning or angling

Fracture First Aid

Priorities in immediate management of fractures include assessment of extent of the injury, immobilizing the limb and preventing further damage and complications.�� And because fractured limbs are characteristically extremely painful and difficult to move, action in delivering first aid should be decisive and purposeful to avoid unnecessary motion.

• Assess the broken limb for further injuries.� Don’t move the person unless absolutely necessary to avoid further injury.� If the limb needs to be moved, take care to lift the limb entirely without disrupting its position.� Extra hands are definitely recommended.

• Avoid changing the position of the broken limb and don’t even think of resetting odd angles yourself.� Rather, use sturdy materials such as rolled magazines or newspapers to form makeshift splints if possible.

• Use ice or cold water bags on the limb to relieve pain and help reduce the swelling until help arrives.

• If the fracture is an open one, take time to wash the wounds and dress them to avoid infection.� If there is bleeding, stem it by applying pressure on the wound with sterile bandage or clean cloth.

• Immediately call for help.

• Keep the patient company at all times.� Don’t give him any food or drink for the time being to avoid asphyxiation.

Fracture Management

First aid for fractures

Managing fractures include setting and re-aligning bones surgically to properly position them for optimal healing.� For most fractures, closed reduction surgical procedures are usually done to achieve this.� The affected limb is then put in a cast to avoid jarring the healing bones out of alignment.� Another way to promote proper healing of bones is via traction which is often used when casting is not adequate to heal the fracture.� Aside from these surgical interventions, pain and anti-inflammatory medications and possibly prophylaxis antibiotics to prevent�infection may also be considered as part of pharmacologic management.

References

https://www.mayoclinic.org/first-aid/first-aid-fractures/basics/art-20056641

https://health.howstuffworks.com/medicine/first-aid/first-aid13.htm

Foods for internal detoxification

We all need internal detoxification at one point or another. All the chemicals that we inhale and the junk food we digest, everything needs to be removed from our body so that we can lead a healthy, happy life. There are many ways and types of detoxification, but in this article, we'll only talk about the natural ways. This article includes a list of all those food items that can help you in the cleansing of your body. Read on to find out more about these food items:

Apple Detox Diet:

Some people might cringe at this idea, but trust me when I tell you that it's going to work. You need to eat nothing but raw apples for three to four days. By raw, we mean early � ripening apples like Oregon Reds, Jonathans, Arkansas Black, etc. Some people also prefer organically grown apples. The trick is to eat at least six apples a day.

Water:

I can't stress enough when it comes to water�and detoxification. Water is your first source of detoxification and can help you achieve some amazing miracles. Experts believe that a normal person must consume three liters of water daily in order to have a strong, clean internal system. Water helps in cleansing your internal system and leaves it squeaky clean. If you're not consuming the right amount of water and your kidneys are not functioning properly, then you'll notice dark-colored or excessive odor of the urine. This can be a sign for you to warn you that your body is consuming a lot of waste and you need to drink more water in order to get rid of it.

Beans:

Beans is another food item that you can add in your Things I must Eat� list. Green and yellow split peas require the least soaking time and are also the easiest to digest. Other options can be mung beans, pinto beans, kidney beans, adzuki beans and garbanzo beans (chickpeas).

Rice, Oil and Tea:

Yes! These three are also the food items that help in digestion, as well as getting rid of the unwanted waste. As far as the rice is concerned, all forms of rice can help you get what you want. Rice cakes, rice pasta, rice crackers, anything can be eaten. Brown rice is mostly preferred.

In oils, extra virgin oil is the oil that is mostly preferred. In teas, herbal teas and green tea are used worldwide for detoxification.

Veggies:

Most of us don't like veggies, but take my word when I tell you that fresh veggies can work wonders. Vegetables like onions, broccoli, artichokes, cauliflower, beets, red and green vegetables, etc. are really good detox foods.

Fruits:

I can't think of a person who doesn't like Fruits. Fresh fruits are the best option when it comes to eating fruits. Some people prefer frozen, but we would recommend fresh fruits. Focus on fruits that contain Vitamin C. Other than this, blueberries, fresh cranberries, Cranberry Cocktail juice, mango, acai berry and pomegranate are also good choices. Tomato juice has high vitamin C and other nutrients.

Eat these food items and you'll get a healthy, clean body in no time.

References

https://www.marieclaire.com/health-fitness/advice/at-home-detoxing-detox-facts

https://healthyskinshop.com/inclean.html

Sleep is a great blessing to correct all the body problems and maintaining the biologic systems within a healthy range. But lack of sleep does the opposite and wreaks havoc within the body. When it comes to weight loss, sleep plays a very crucial role.

Lack of sleep results in increased body weight and higher levels of cholesterol in the body, resulting from several different reasons. Since sleep deprivation increases body weight, it can affect your overall weight loss efforts. Along with the consumption of low-calorie foods and regular exercise, a proper sleep schedule is vital to ensure that your efforts do not go to waste.

How sleep lack affects the efforts to lose weight?

Sleep affects us in two different ways: behavioral and psychological.

Some key processes that maintain a healthy weight or decrease body weight, such as hunger, metabolic rate, energy levels and mood are affected negatively by sleep deprivation.

The following are some ways through which lack of sleep tampers with your weight loss efforts:

Lack of energy: Sleep has the ability to refresh the body completely by increasing its energy levels and replenishing the exhausted fuels of the body, in the form of hormones, growth factors and other systemic effects. A person who is deprived of sleep, does not only wake up tired and crabby due to low energy, but also fails to burn the right amount of calories that he or she is working to get rid of.

Sleep disorders: Lack of sleep itself leads to many sleep disorders, while affecting your body weight chronically. The deep sleep stage of your sleep cycle is essential as it is involved in getting rid of weariness and also restoring the body as much as possible. If sleep deprivation occurs for long periods, say for more than one day, you may have difficulty in attaining deep sleep, thus resulting in failure to fully benefit from your weight loss efforts.

Hormonal disorders: Sleep has the primary role in determining the cycles and rates of hormonal secretions. Lack of sleep can alter these functions in your body, thus affecting the daily roles you have to play, such as working productively, feeling fresh and energetic, feeling happy etc. The cortisol hormone that is released in response to stress, increases your cravings for food, which is not something a person may want if he or she is on a strict weight loss regime.

Metabolic problems: The metabolic processes in your body are not capable to work efficiently if you are having problems with your sleep. This is because certain substrates and enzymes that are essential for metabolism are effectively inhibited when a person does not sleep well or sleepless. For example, lack of sleep affects the metabolism of carbohydrates you consume from your food, thus resulting in high peaks in your blood glucose levels. This can also cause a rise in fat being stored in the body.

Ultimately, such a situation can predispose to fatal diseases like diabetes, CVS problems due to insulin resistance and increased fat storage. ( Source: https://www.doctortipster.com/14888-lack-of-sleep-is-linked-to-diabetes.html )

How you can improve your sleep

The following ways may help you sleep better and enhance your weight loss efforts.

1. Stick to a sleep schedule
Make sure you sleep on time and at the same time every night. Even if it is on the weekends and holidays, stick to your schedule.

2. Watch what you eat
Make sure you aren't starving but aren't too stuffed either. The discomfort caused by both cases may keep you up at night. Limit what you drink before bedtime to prevent disruptive trips to the bathroom. Avoid nicotine, alcohol and caffeine before sleeping.

3. Create a nighttime ritual
Do the same things every night so that your body knows it's time to rest. Some examples include, taking a warm bath, listening to soothing music or reading a book.

4. Get comfy
Create a comfortable environment so it is suitable for sleeping. Usually this means keeping the room cool, quiet and dark.

Conclusion:
Keeping the above discussion in view; it is clear that sleep is one of the main methods to reduce weight and if this component is deficient, all efforts will go unrewarded.

References

https://annals.org/article.aspx?articleid=700135
https://www.webmd.com/diet/features/sleep-more-weigh-less

Although wrinkles are a part of the normal aging process, it is not something we desire. While we cannot totally do away with it, there are some ways that will certainly help your skin look smoother and wrinkle free. But, first we need to understand why wrinkles appear on our face in the first place. There are two types of protein that keeps our skin smooth and firm namely collagen and elastin. Also there is a layer of fat beneath the skin that gives contour to the face. When we age our bodies produce less elastin and collagen and the fat layer begins to shrink resulting in dry, thin and saggy skin which causes the formation of wrinkles.

There are a number of creams and medical treatment available to treat wrinkles but they will cost you a small fortune. Instead of opting for those why not try these simple home remedies that can reduce the appearance of wrinkles to a large extent and have no side effects. Have a balanced nutritious diet and being clean internally goes a long way in doing away with wrinkles. Here are out top 5 ways to treat wrinkles naturally.

–��������� Egg Whites Mask: Several people have sworn about the effectiveness of this natural wrinkle treatment. Just whip up several egg whites in a bowl and massage them onto your skin. Keep it on the skin for at least 15 mins and let it dry. Egg whites are rich in Vitamin B and Vitamin E that have a rejuvenating effect on the skin. Rinse off the egg white mask with warm water and enjoy a soft, supple skin. Repeat this process once or twice every week.

–��������� Oils for skin: Natural oils like olive oil and coconut oil have the nutrients to keep your skin soft and supple. Gently massage a few drop of olive oil on your face before bedtime for a soft looking skin in the morning. Coconut oil is also said to do wonders for the skin. It rebuilds our skin tissue and the best part is that it can be used both internally and topically. It hydrates and rebuilds the connective tissues thereby diminishing wrinkles.

–��������� Increase your intake of Fruits and Vegetables: Fresh fruits and vegetables are rich in vitamin A and D that are essential for a healthy and glowing skin. Drink fresh fruit and vegetable juices regularly for a wrinkle free skin. Carrot and Beet Juice are particularly very good for skin.

–��������� Lemon Juice: Apply lemon juice to the wrinkles and fine line areas on the skin. Lemon juice is acidic in nature which makes the skin look brighter and hence reduces the appearance of wrinkles. The lemony citrus aroma will also rejuvenate your senses.

–��������� Face Massage: Face massages with oil or lotions are also a great way to reduce the appearance of wrinkles. You can treat yourself to a beauty spa for a face massage at least once a month.

On top of all these methods, make sure that you exfoliate your skin every now and then to shed the dead skin. By following these methods for a couple of weeks, you will be able to see a remarkable difference in the appearance of wrinkles on your face.

References

https://www.webmd.com/beauty/wrinkles/23-ways-to-reduce-wrinkles

https://health.howstuffworks.com/skin-care/beauty/anti-aging/home-remedies-for-wrinkles.htm

Many people are looking for foods that will protect their joints for years. Most people are looking for a way to naturally supplement their joints to avoid diseases like Arthritis. Here are eight foods that will help you protect your joints health.

Flaxseeds

Flaxseed is rich in omega-3 fatty acids. There have been many studies that show that omega-3's can prevent inflammation in the body. Eating flaxseed can help you lessen the amount of inflammation cause by omega-6 fatty acids which are very common to find in our society.

Broccoli

Broccoli is one of those that plagued our childhood. There have been several studies which show that broccoli and the other plants in its family are known to protect the joints.

Milk

Milk is one of those that we all understand that we need in our diets. Vitamin D is necessary for you to keep your joints healthy. Milk happens to be fortified with vitamin D which makes it an excellent choice for adding to your morning routine.

Olive oil

Olive Oil has anti-inflammatory properties when make it very beneficial to people who want to keep their joints healthy. Olive oil can be easily added to many meals that you already eat. For example, you can mix olive oil, lemon, and the spices that you want to use to make your own salad dressing.

Ginger

Ginger is one of those home remedy must. Ginger has been used by many people throughout the ages to treat migraines, hypertension, colds, and nausea. There is also studies that show that ginger can reduce the inflammation in the joints as well. Ginger can be added as a spice when you are cooking vegetables. Many people use it in their baked goods as well.

Sweet peppers

Sweet Peppers are a wonderful source of vitamin A. Many studies have been done in the United Kingdom on the effects�that vitamin A has on diseases like arthritis. Those researchers found that the people who ate more of these vegetables that had the vitamin in it, the less likely they were to develop bone and joint diseases.

Strawberries

Strawberries contains a high amount of anthocyanins which is a powerful antioxidant. This antioxidant is well-known for lowering inflammation in both the cardiovascular system and with the inflammation that was in their joints. Strawberries are easy to add to yogurt or ice cream.

Oranges

Oranges are one of those fruits that we do not get enough of. Vitamin C, the vitamin that is found in oranges, was shown to help people reduce their risk of developing arthritis by helped protect their joints. It is much better to get your vitamin C from fruit than from a vitamin.

These are many of the foods that can help you protect your joints for years to come. It is important to remember to balance your diet as soon as you can. The healthier that you eat now, the less likely it will be that you will develop something later on in life. Many of the diseases that are common in old age can be avoided as long as you are getting the proper nutrition.

References:

https://journals.cambridge.org/download.php?file=%2FNRR%2FNRR16_02%2FS0954422403000179a.pdf&code=cb1cb3d0e4ac87125eecd461067b11c3

joints

https://www.sciencedirect.com/science/article/pii/S0163782702000061

There are many people across the world that have made New Year's resolutions to get fit and healthy during this year. Many are starting new exercise regimes, seeking a specific way that they want to look and feel. Sometimes we get so focused on the workout itself, we often forget the most important part of the workout itself. The most important part of your workout is what you put into your body both before and after your workout to ensure that you fully benefit from your exercise efforts.

We all know that we need to maintain a certain amount of vitamins and nutrients in our bodies for them to function correctly. But if our bodies are in balance where the entire day is concerned, why do we need to make sure that the meals that surround our workout are completely balanced as well? The answer is simple, what we eat before and after our workouts help our bodies cope.

Why nutrition is important?

We all remember our parents say the phrase, You are what you eat�. When we are preparing our bodies for a workout, we need to make sure that part of that pre workout routine has food in it too. Food is the fuel for our bodies. When we workout we burn a lot of calories. This is why it is absolutely crucial to eat before you work out. By eating right before your workout, you will be able to work out for longer. You will minimize blood sugar crashes and causing damage to your body, just by eating.

After we workout, we tend to head for whatever food is the closest to us. Fueled by a hungry body, we head for the food without carefully considering what it will need to repair itself. We want our bodies to build, yet we often do not give it the proper nutrients to do so. By eating a post workout snack, we help our bodies recover, restore, and renew itself.

Protein for the muscles

It is understood that you should make sure to get plenty of protein both before and after your workout. Proteins are the building blocks to our muscles. If you don't have the building blocks you can't build the muscle cells. How is your workout going to work if your muscles are not getting the nutrients that they so desperately need?

Foods for energy

As we can see, they pre and post workout meals are absolutely crucial to ensuring that you get the most out of your workout routine. By properly fueling your body with your pre workout, you are reducing the amount that your muscles break down the proteins within them. You are protecting your body from feeling those nasty post workout cortisol level spikes. These are effective ways to help us not only make us make the most out of the workout, but reduce the stresses that can last for days after. Why put extra stress on your body that you need to.

The following are some examples of foods that are critical for the human body before and after exercise.

• Whole grains

Your body needs carbohydrates to fuel itself, so always pick healthy sources instead of buns and white breads. Whole grain products give you more stamina and are also rich in omega 3 fatty acids and vitamin B that give you a quick surge of energy.

• �Fruits

Fruits are ideal forms of snacks and pre and post workout nutrition. Fresh fruits are rich in fiber, which is required to metabolize carbs gradually so that energy produced last for long periods.

• Lean meats

Rich in iron, lean meats are excellent sources of instant, long-lasting energy. The iron prevents weakness and fatigue and the proteins help in muscle restoration.

• Water

Water regulates the body temperature and promotes digestion. It prevents fatigue, dehydration and weakness during exercise and also speeds up metabolism.

See also:�https://www.doctortipster.com/18030-exercise-key-to-a-longer-happier-life.html

pre and post workout nutrition

References

https://www.simplyshredded.com/fuel-up-correct-pre-postworkout-nutrition-will-trigger-lean-muscle-gains.html

https://www.bodybuilding.com/fun/berardi4.htm

Now that all of your baby books have been read, you might be wondering how you are going to get your body back into shape after the baby. For many new moms, the idea of being stuck at their post pregnancy weight is just too much to bear. This normally happen between the day that your child has been born and your six-week checkup. But how do you get your body back when you are just getting to the point that you are sleeping at night?

Watch What You Eat

For many women, pregnancy normally brought restrictions to what they were able to eat and drink. With the baby out of their bodies, they are free to eat and drink. Instead of reverting back to an unhealthy diet, remain on the healthy one. If you avoid the calories and fat, you can actually lose weight without really having to try. Eating fruits and vegetables as your snacks will also help you stay up with the baby.

Get more Sleep

You probably don't need an excuse to convince yourself to sleep. It is very common for women to eat more sugary foods to stay awake. If your body is constantly running on sugar, it will actually cause your body to gain weight. This happens because of the huge decrease in your metabolism due to the baby. We all know that the metabolism slows so that enough nutrients get to the baby. Taking naps has been shown to help your body lose those extra pounds by allowing the body to reset the metabolism.

Get with Your Friends Who Have Kids

Social support is key to helping your remain on your exercise schedule. You will want to tone all those areas that the baby has pushed out-of-place. Getting a stroller or a baby seat for your bike are great ways to exercise with your baby in tow. Meeting up with your friends on a daily basis will help you lose the extra weight and allowing you to recharge your social batteries as well.

Give Your Body Enough Time to Heal

Your body has just pulled off a feat that has left it tired and out of shape. You need to let yourself heal before you start any exercise plan. Many women will wait until their six-week checkup to start working out. It is important not to feel pressured by your friends or family. You will know when the right time is for you.

Take a Break from the Media

The media loves to show celebrities that have gone on restrictive diets just to lose the weight fast. They do this so women who have just given birth feel fat and insecure. Your body has just ran an enormous marathon so it is important to give it time to rest. You will lose the weight in your own time so don't fall into the trap of thinking that you won't. Just be patient and enjoy you're the new addition to your family.

References

https://www.webmd.com/parenting/baby/features/get-your-body-back-after-pregnancy

https://www.medicinenet.com/script/main/art.asp?articlekey=82253