Easy Toning Exercises Moms Can Do Anywhere

Staying in shape is one way to increase our life expectancy.  Weight bearing exercises are important also for increasing muscle mass and bone density as we age. Who, me?

However, with a busy lifestyle, making time for exercise is a challenge.

Weight bearing exercises aren’t just for bodybuilders.  For women, especially once we hit the age of forty, we begin to lose muscle mass and bone loss could become a problem.  When the body is in need of calcium it can rob it from your bones.

Here are four easy toning exercises that can be done anywhere and whenever you have time.  These are easy yet extremely effective exercises.

1. Squats – Squats work the butt, the hamstring muscles and the quadriceps.  If you aren’t sure of proper form, you can use a chair.  Stand with feet shoulder width apart and feet firmly planted.  Push your butt back as if you were preparing to sit in a chair.  Keep your abs tight and your upper body straight.  Once you reach chair level stop and hold the position for a count of two to five and release.  At the lowest point, place all of your weight on your heels for balance and maximum toning (ouch!).

2. The Bridge Butt Lift – It’s an easy way to tone your buttocks.  Lay down with feet flat on the floor, legs shoulder width apart.  Place your hands, palm side down, on either side of your body.  Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor.  Hold the position for a count of five to ten and release down to the floor.

3. Pushups – This is a classic toning exercise that works all areas of the arms plus the chest muscles.  If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees.  Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

4. Reverse Lunges – Lunges work the quadriceps muscles.  They can be hard for people with knee problems.  A reverse lunge still tones the right muscle groups but with less pressure on the knee.  Stand with feet together and arms at your sides.  Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot.  From this position lower yourself down until the back knee almost touches the floor.  Hold for a count of two and return to starting position.

Even 5 or 10 minutes of doing these simple exercises would be good for your body.  Try to do them slowly, while taking enough air into your body. The best thing about exercise is that its effects are cumulative. So there’re no excuses not to exercise because of lack of time. We all deserve healthy bodies and mind!
photo credit: sun dazed

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Homeopathy Basics Plainly Explained

Homeopathy is an alternative form of medicine that has been used for thousands of years to treat from life threatening illness to the common cold.  It’s one of the most used types of medical treatment worldwide and is steadily gaining popularity in the western world, even being recognized as a valid health treatment by most health insurance companies.

This alternative medicine is based on three basic principles.  The most important principle of homeopathy is that like treats like.  Instead of treating based on the disease doctors think you have, treatment is done based on the symptoms you know you have.  The second principle is that there is only one treatment, not two or even ten like a traditional doctor might give you.  The third principle is that everything is given in extremely small doses.

To treat yourself homeopathically, you must figure out all the symptoms.  Once you know your symptoms, you (with the help of an expert) find a substance that causes the exact same set of symptoms and take a small amount of it. Read more

Power Foods To Get More Done

Power bars are common in these days among people looking for extra energy. The truth is a balanced diet should provide your body with its nutritional needs. Should you feel the need for additional power to get more done, check this list of 10 power packed foods. They’re designed to give you energy and vitality, while being all natural and easy to prepare.

1. Yogurt –Yogurt contains calcium, Vitamin B, and protein.  It’s a great alternative for those who can’t drink milk.  Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

2. Beans – As a general rule, get used to soaking them overnight before cooking. It improves digestion and nutrients abortion.  Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

3. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Allium vegetables help guard the body against the risk of cancer and many other health issues.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

4. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol.  You can make it yourself with rolled oats (try soaking them as well, for an instant breakfast).  Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

5. Fruits and vegetables – Fruits and vegetables are filled with antioxidants such as Vitamin C and A.  Antioxidants fight free radical damage in the body and reduce the risk of cancer.  However, be cautious not to eat too much fruit because of its sugar content.

6. Nuts and seeds – Nuts are high in fat but those fats are the good kind.  Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.  Eat them right out of the shell with no additives. You can soak overnight in salty water and toast them in the oven for better digestion and taste.

7. Flax seed – It contains omega-3,  omega-6 and omega-9 fatty acids.  Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix, among other uses.

8. Peppers – They contain antioxidants like beta-carotene and Vitamin C.  All peppers contain a substance called capsaicin.  Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease.  Taste great in salads, salsa and all sorts of dishes.

9. Salmon and fatty fish– Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Fatty fish contains good fats that has been proven to improve health.  Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

10. Açai – This berry is rich in antioxidants and increases energy.  You can probably get Açai supplements in your health food store.

Building a better healthier body begins with what you eat.  Try to incorporate some of these super foods into your daily menu. You can get more done and look better while doing it.

photo credit: avlxyz

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