Happy 4th of July, Our Independence

On July 4, 1776, the thirteen colonies claimed their independence from England, an event which eventually led to the formation of the United States. Each year on July 4th, also known as Independence Day, Americans celebrate this historic event.

Conflict between the colonies and England was already a year old when the colonies convened a Continental Congress in Philadelphia in the summer of 1776. In a June 7 session in the Pennsylvania State House (later Independence Hall), Richard Henry Lee of Virginia presented a resolution with the famous words: "Resolved: That these United Colonies are, and of right ought to be, free and independent States, that they are absolved from all allegiance to the British Crown, and that all political connection between them and the State of Great Britain is, and ought to be, totally dissolved."

Lee's words were the impetus for the drafting of a formal Declaration of Independence, although the resolution was not followed up on immediately. On June 11, consideration of the resolution was postponed by a vote of seven colonies to five, with New York abstaining. However, a Committee of Five was appointed to draft a statement presenting to the world the colonies' case for independence. Members of the Committee included John Adams of Massachusetts, Roger Sherman of Connecticut, Benjamin Franklin of Pennsylvania, Robert R. Livingston of New York and Thomas Jefferson of Virginia. The task of drafting the actual document fell on Jefferson.

On July 1, 1776, the Continental Congress reconvened, and on the following day, the Lee Resolution for independence was adopted by 12 of the 13 colonies, New York not voting. Discussions of Jefferson's Declaration of Independence resulted in some minor changes, but the spirit of the document was unchanged. The process of revision continued through all of July 3 and into the late afternoon of July 4, when the Declaration was officially adopted. Of the 13 colonies, nine voted in favor of the Declaration, two -- Pennsylvania and South Carolina -- voted No, Delaware was undecided and New York abstained. John Hancock, President of the Continental Congress, signed the Declaration of Independence. It is said that John Hancock's signed his name "with a great flourish" so England's "King George can read that without spectacles!"

Today, the original copy of the Declaration is housed in the National Archives in Washington, D.C., and July 4 has been designated a national holiday to commemorate the day the United States laid down its claim to be a free and independent nation.

How Healthy is Your Hair

No matter what kind of hair you have, take care of it and it will return the favor.

As hair is one of the first things people notice about you, you want it looking its best. If you suffer from split ends, breakage, greasy hair, or dry and brittle hair, there may be some things you can do to improve your hair’s overall health and appearance.
When you’re ready to make your hair look like it just spent the day in a hair health spa, try these tips.

Avoid Manmade Shampoos

While all shampoos are manmade (that’s right - you won’t find any trees that have shampoo-bottle leaves), some are a little more manmade than others. When choosing a shampoo to use on your flowing locks, go with something rooted in nature. Manmade chemicals may do a great job of ridding your hair of dirt and grime, but they tend to strip your hair of the oils needed for optimal health. More natural alternatives help preserve needed oils, while getting rid of the stuff you don’t want or need.

Grab the Boar by the Handle

Brushes made with plastic bristles are relatively cheap and tough. However, if you want to help your hair be its healthiest, you should know that plastic bristles are the enemy of healthy hair. Instead, go with a brush made with natural boar bristles. If you’re going to be brushing your hair out while wet, grab a boar-hair brush with rubber-toothed bristles. Otherwise, go all with all-natural boar bristles to help your dry hair maintain its strength and luster.

The Washing Dilemma. Ask 10 stylists how often people should wash their hair and you’ll probably get 10 different answers. The most common trains of thought are to wash hair only two or three times a week to avoid drying out your hair and scalp or to wash every day with a gentle shampoo. As no one seems to agree on the frequency you should shampoo, find out for yourself. Using a natural shampoo, wash as frequent as necessary to have clean, healthy hair that is neither excessively greasy nor frustratingly dry.

Bye-Bye, Barrettes

Want to get your hair up and out of the way? Be sure to do it in a manner that doesn’t damage your hair. Though barrettes are extremely easy and convenient to use, they can pull your hair, causing it to lose some of its good health. For a hair-healthy alternative, go with claw clips or hair bands or loosely braid or twist your hair behind your head.

Color Properly

Not content with your hair’s natural color? Feel the need to change it to make it better match your skin tones or personality? Though it is healthier for you to never dye your hair, you can help your dyed hair stay its healthiest by taking two steps. First, dye your hair every month. It will be more expensive than the three-month schedule you may be accustomed to, but more frequent dying (as long as it’s the same color each time) allows your stylist to leave chemicals on your head for a shorter amount of time, as there will be less loss of coloring to be corrected. Second, hold off on washing your hair for three days after dying it, and use shampoo that has been proven to not strip color from hair. These two steps will give your new color plenty of time to safely saturate your hair.

Enjoy Your Meal

As important as what you put on your hair and how you style it is what you put in your mouth. Believe it or not, a diet deficient in a certain vitamin or mineral can spell bad hair day for months on end. To ensure you have the best possible hair, eat plenty of beans, dark green veggies, nuts, poultry, salmon, whole grains, carrots, and low-fat dairy products. In other words, get plenty of variety in your diet and do your best to avoid an excessive amount of useless sugars and fats.

Happy Fathers Day.

Good marriage = good fathers LOS ANGELES (UPI) -- There is a positive correlation between marital quality and the quality of the father-child relationship, the California Healthy Marriages Coalition says. The California Healthy Marriages Coalition, an online clearinghouse on marriage and relationship strengthening resources, which also provides marriage classes, says both parents bring balance to a child's physical and emotional welfare, but more than 100 studies say fathers may be more important than mothers in the lives of their children. In a country where the divorce rate remains close to 50 percent, these are important points to ponder this Father's Day. "The best predictor of father presence is marital status," a report from the Institute for American Values says. The report says when a father's romantic relationship with the child's mother ends, this often ends his involvement with their children as well. "Children with involved, loving fathers are significantly more likely to do well in school, have healthy self-esteem, exhibit empathy and pro-social behavior compared to children who have uninvolved fathers," reports the U.S. Department of Health & Human Services. K. Jason Krafsky, director of communications and marketing for the California Healthy Marriages Coalition and co-author of "Facebook and Your Marriage," says: "The quality of the relationship with my wife, how we communicate, work as a team and express intimacy, model for our kids what a healthy marriage is and give them a better chance of having one themselves in the future." Copyright 2011 by United Press International

Citrus extracts show energy burning potential, without side effects

Bitter orange extracts plus the citrus flavonoids, naringin and hesperidin, may boost metabolic rates without affecting blood pressure, says a new study with implications for weight management.

According to findings published in the International Journal of Medical Sciences , consumption of 100 mg hesperidin, 50 mg p-synephrine (from bitter orange), and 600 mg naringin increased the resting metabolic rate by about 18 percent.

“If one assumes that the product was taken twice a day for one year, the theoretical increase in calorie consumption would amount to over 31 pounds,”wrote the researchers, led by Professor Harry Preuss from Georgetown University Medical Center.

“However, the actual extent of weight loss if the product was consumed under these conditions remains to be determined,” they added.

Forms

Products reportedly containing bitter orange (Citrus aurantium) or p-synephrine, its predominant alkaloid, are typically positioned in the weight loss segment, and reports also suggest efficacy in the relief of heartburn, and loss of appetite, as well as skin infections such as ringworm and athlete's foot.

The ingredient’s profile has increased since ephedra was banned by the US Food and Drug Administration (FDA) in 2004 as it contains similar compounds and has been favored by dietary supplements manufacturers as an ephedra substitute. It is most often consumed in pill-form but can also be applied to the skin.

The study used the patented bitter orange extract Advantra Z, which is commercialized by Nutratech Inc. The company also funded the study and one of the study authors is affiliated with the New Jersey based company.

Lead author Sidney Stohs from Creighton University and corresponding author Harry Preuss from Georgetown University have both served as consultants to Nutratech.

The bitter orange extract is standardized to 60 percent p-Synephrine.

Key results

The researchers tested the potential of p-synephrine alone, or p-synephrine plus naringin, or p-synephrine plus naringin and hesperidin, compared to placebo, on the metabolic rate of 50 volunteers.

Results showed that the p-synephrine alone increased the metabolic rate by 7 percent, compared to placebo. When 50mg of p-synephrine was consumed with 600 mg naringin and 100 mg hesperidin the metabolic rate was almost 18 percent higher than the control group.

“None of the treatment groups exhibited changes in heart rate or blood pressure relative to the control group, nor there were no differences in self-reported ratings of 10 symptoms between the treatment groups and the control group,”report Prof Preuss and his co-workers.

“This unusual finding of a thermogenic combination of ingredients that elevated metabolic rates without corresponding elevations in blood pressure and heart-rates warrants longer term studies to assess its value as a weight control agent,”they added.

What’s happening?

Commenting on the potential mechanism, Prof Preuss and his co-workers note that the thermogenic effect of p-synephrine may be increased by naringin and hesperidin via an enhancement in the production of the expression of adiponectin, a hormone released from fat cells, which plays an important role in the regulation of insulin sensitivity and energy.

Safety

There have been some questions raised over the safety of bitter orange-containing supplements. Dr Stohs recently reviewed the 22 reports submitted to the Center for Food Safety and Applied Nutrition (CFSAN) of the US Food and Drug Administration (FDA) in the Journal of Functional Foods (doi: 10.1016/j.jff.2010.10.003).

Dr Stohs concluded that, given the “poly-herbal, poly-alkaloidal composition of the products involved” it was “unwarranted and unjustified” to say that bitter orange and p-synephrine were responsible for adverse events.

Source: International Journal of Medical Sciences 
Volume 8, Issue 4, Pages 295-301
“Effects of p-Synephrine alone and in Combination with Selected Bioflavonoids on Resting Metabolism, Blood Pressure, Heart Rate and Self-Reported Mood Changes”
Authors: S.J. Stohs, H.G. Preuss, S.C. Keith, P.L Keith, H. Miller, G.R Kaats

Fight Depression with Food

Open your mouth and get ready to smile!

Depression is one of the most misunderstood conditions. While it is a frequent cause of suffering, many people who live with depression are embarrassed of their condition. Because of this, they're often hesitant to seek help.

If you find yourself suffering from the effects of depression, you don't have to suffer alone. And you may not have to take specialized medications, either. In fact, your kitchen cupboard may house everything you need to overcome bouts with depression. Read on to learn about a few foods that will help you overcome your struggle with depression on a daily basis.

Fish

As if omega-3 fatty acids didn't have enough benefits (it has been found to fight against heart disease and even Alzheimer's disease), it seems this fishy sounding, heaven-sent oil also helps ward off depressive bouts. According to a 2002 study, participants who downed a gram of fish oil every day during the study cut their depressive symptoms in half. More fish anyone? (On top of getting omega-3 fatty acids from tuna and salmon, you can also pick some up by grabbing a handful of walnuts or flaxseed.)

Oats

When you need a brain boost and a mood equalizer, nothing does it better than whole-grain oats. Filled with vitamins B6 and B1 and folic acid and available on practically every shelf at the grocery store, whole-grain oats put you on the fast trek to improved mental health. At the same time, you'll also enjoy lowered cholesterol, reduced risk for heart disease, and improved immune response when your body finds itself up against a nasty infection.

Rice

With plenty of vitamins and folic acid, rice is a great way to regulate your mood over time - but you've got to stick with brown rice. Because brown rice is a low-glycemic food, it causes glucose (sugar) to make its way into your bloodstream slowly and surely, preventing you from having those miserable mood swings that come from sugar lows. Since you can slip some brown rice in practically any meal, it's easy to make sure you get plenty of the brown goodness!

When there is no food in your hand, beat depression by forcing a smile, enjoying a funny movie, spending time with loved ones, exercising, and hanging out in the sunshine for a while.

Cabbage

It may not make its way to your dinner plate too often, but if you're battling with depression, a serving or two of cabbage may be just what your mental health ordered. One of the ways it helps you fend off depression is by also fighting stress. More cabbage means less stress, less worry, less anxiety, less depression. So slip some in your salad today, and watch your stress and depression melt away!

Canola

Okay, so you probably aren't going to drink a quart of canola oil, but if you get desperate enough, you just may. Because multiple studies have shown that depression is more common in individuals with low levels of vitamin E. Since canola oil is rich in vitamin E, it's a good idea to reach for the bottle of canola when cooking up your next meal.

Two Steps Forward, One Step Back

If you're struggling with depression and plan to fight it with your fork, you should also be leery of foods that can cause you to sink deeper into depression. Some of the most dangerous foods to your mental health include the following:

• food with lots of fat
• food with lots of sugar
• food and drink high in caffeine
• food with low nutritional value

In other words, your tendency to head to a fast food restaurant and top it off with a quart of ice cream won't do your mental health any good. Rather, it will do just the opposite.

Healthy Cooking for 1 or 2

Because coming up with healthy meals for one or two people isn't always easy.

Whether you're a bachelor, bahelorette, newlywed, or are spending a weekend on your own, the idea of cooking for yourself or you and just one other person can be frustrating. You don't want to wind up with tons of leftovers you'll never eat, so you wind up at the fast-food place again.

But if you want to eat better by cooking for one or two, there is hope! Read on to get some tips on cooking for the smallest of groups without winding up with enough leftovers to feed the entire neighborhood.

Think Ahead

The bane of any cook's existence is figuring out what to cook at the last minute. Avoid this problem and the subsequent trip to a restaurant by planning your meals a week in advance. Once you have your meals planned out, head to the grocery store and buy everything you'll need for the week.

Not planning to eat all that broccoli during one meal? Get ready to eat some of it in the coming days. But it doesn't have to be eaten as leftovers warmed up in the microwaves. Instead, find a complementary recipe that could use a bit of broccoli. This way, you use everything you cook, but it doesn't always take on its original form and result in you getting burnt out on broccoli.

There is no sincerer love than the love of food. -George Bernard Shaw

Divide and Conquer

Ideally, your meals will use the entire piece of meat, bag of bread, head of vegetable, and package of other ingredients you use. However, when you're cooking for one or two, this isn't always possible. To avoid having excess food you can't use but have already cooked, split up foods before cooking.

For perishable items, a sealing plastic bag should prevent it from going bad in the freezer for a few days or even a week or two. Non-perishables can be preserved with greater ease, but should be eaten fairly soon after opening.

Get Creative and Social

Doing anything day after day can get a bit tiring. Keep your kitchen prowess from growing dull by changing things up now and then. Grab a new recipe book (there are even some custom made for cooking for one or two people) and give some new recipes a shot. When you're not quite hungry for a big meal, take advantage of your decreased hunger and go for a healthy snack. This allows you minimal preparation and absorbs even less of your daily calorie count.

Or you can make things more exciting by cooking bigger portions. Of course, to do this, you'll want to have more people on hand to avoid an overabundance of food. So invite your friends over to try your new favorite dish. Or make it easier on yourself by inviting them over for a potluck dinner. You supply the main dish and your friends provide the rest! Still have more food leftover than you can possibly eat on your own? Become a hit at the office by supplying lunch for your coworkers once or twice a week. Before you know it, you'll be the most popular person at work.

Welcome Cans

Yes, eating only fresh, whole foods is the best way to provide the best nutrients for your body. But that doesn't mean you should avoid canned or frozen foods altogether.

In fact, if you choose wisely, you can have a very healthy meal that makes use of frozen and canned fruits and vegetables. Going beyond things fresh allows you to save precious time, while making it easier to keep your diet well rounded and full of the colorful foods you need to maintain your good health.

Cream of the Crop

Any nut is a good nut. But some nuts are better than others. If you're in the market for the healthiest nuts out there, go for walnuts, hazelnuts, almonds, macadamia nuts, or even peanuts, which are not actually nuts but are legumes. A handful a day should do the trick. Two handfuls will get you even better results.

And remember that even though it ends in the word "nut," coconut is not actually a nut and is jam-packed with that saturated fat that is suspected to be the cause of many a heart attack.

The Big Breakfast Diet

How to lose weight by loving the most important meal of the day.

You know it's the most important meal of the day, but your busy schedule keeps you from getting a good breakfast every morning.

However, one fairly new diet insists that if you make the most important meal of the day the most calorie-laden meal of the day, you may be able to lose weight.

Think it's an idea birthed by the cereal and milk industry? Read on to learn how this early morning diet is supposed to work and whether it can give your body a weight-dropping wake-up call.

Look for 600

The main step of getting into the Big Breakfast Diet is to eat a breakfast with about 600 calories. To make sure your big breakfast goes for the distance, you'll want to fill up on plenty of carbohydrates (Atkins dieters, beware!) and protein. Then, get a move on your day.

According to the folks who praise the Big Breakfast Diet (and those who invented it), eating a substantial breakfast does more than fuel you through the day. It keeps you full until the day is over, effectively keeping you from going after high-calorie snacks that don't do much for your good health. And avoiding temptation is something anyone can appreciate.

All happiness depends on a leisurely breakfast -John Gunther

Look for Results

So how does the Big Breakfast Diet fare with real people? To find out, researchers grabbed 94 obese women who were physically inactive and an average of 30 years of age. Splitting the women into two groups, the researchers had one group eat a diet low in carbs. On average, these women consumed a little under 1,100 calories a day. The second group ate about 1,250 calories a day, with 600 or so being eaten during breakfast.

The weight-loss results were about the same after four months. In fact, the low-carb group actually lost five more pounds than the Big Breakfasters (28 compared to 23 pounds). But when the ladies went another four months, the Big Breakfast Diet showed that it was a force to be reckoned with. While the low-carb dieters regained an average of 18 of their 28 lost pounds, those who participated in the Big Breakfast Diet lost an additional 16.5 pounds per person.

Look for Application

Now for the big question. Is the Big Breakfast Diet just what your waistline needs to regain its trim shape? It might just be. After all, getting a dense breakfast filled with powerful protein and carbohydrates keeps you moving strong all day and keeps you from munching on those miniature candy bars on the receptionist's desk.

Whether you decide to go Big Breakfast or not, this should serve as a wake-up call if you've been skipping breakfast or treating it as a lesser meal. While you may think avoiding breakfast isn't going to do anything but give your calorie count a shove in the right direction, think again. Having control over your appetite means eating smart, and it starts with a calorie-filled breakfast!

How to Get It

Jamming 600 calories into your first meal of the day isn't an easy task. Actually, you may be wondering how you could get so many calories into your breakfast. If you're considering the Big Breakfast Diet, you can grab an impressive 600 calories by eating the following:

• a bowl of cereal with at least 8 ounces of milk
•  a piece of pizza (that's right-you can feel good about eating pizza for breakfast)
• a strawberry smoothie
• a couple scrambled eggs with cheese, ham, and vegetables
• your other favorite foods

Sleeping Your Way to Weight Loss

Can catching Zs help you drop lbs?

You've been working at shedding that last five pounds for months, and nothing seems to work. You cut back on the amount of calories you eat, work out twice a day, and say no to every sweet temptation that has passed your way. So why do those extra pounds keep such a firm grip on your hips? It could be your unwillingness to hit the hay.

That's right. According to legit medical research, spending an ample amount of time getting shuteye is essential to helping your body get rid of those unwanted pounds. Wondering how it works? Prepare to be amazed.

Getting Hormonal

Inside your body are all kinds of hormones that are responsible for doing all sorts of things. Two of these hormones, leptin and ghrelin*, have a stronghold on your appetite. In other words, if these two hormones decide to make you feel hungry, you're going to feel hungry. They work by causing you to feel hungry (ghrelin) and informing your brain that you've had enough to eat (leptin).

While these hormones function quite well most of the time, a lack of sleep can result in your leptin levels to plummet and your ghrelin levels to rise. As a result, you feel hungry more than you ought and your brain never has a clue that you've had enough to eat. When this happens, you can only imagine the damage that can be done to all the hard work you've put into looking your best.

Put It to Bed

Now that you're ready to power up your sleep for an easier time with weight loss, you may be wondering how to get better sleep. The first step is to give yourself enough time to sleep. You may be able to function on four or five hours of sleep each night, but most people require more. On average, shoot for eight hours, give or take an hour. It may mean giving up your late night dancing ways or beginning your workout a bit later in the morning, but getting your body's hormones regulated will pay off.

In the event you're already spending plenty of time in bed at night without feeling rested in the morning, you may be living with a sleep disorder. From sleep apnea (pauses in breathing as you sleep) to restless legs syndrome (irresistible urges to move your legs when you rest) to narcolepsy (constant sleepiness), sleep disorders disrupt your bedtime routine and your entire day from the moment you wake up. With proper diagnosis and treatment, you can find the relief you need from your condition and beginning sleeping better and losing weight with greater ease.

*Sleep loss also changes the amount of another hormone (cortisol) produced by your body. Like the combination of leptin and ghrelin, cortisol is also directly responsible for regulating whether you feel hungry or full.

The Other Way Around

Getting plenty of good sleep is essential to your ability to obtain and maintain a healthy weight. At the same time, losing weight is a good way to improve your ability to sleep well.

Why? For a number of reasons.

First, overweight people are more likely to suffer from sleep apnea, a condition that causes the sufferer to stop breathing for prolonged periods, as he or she sleeps. In many cases, losing weight actually results in the individual being cured of sleep apnea.

Another reason weight loss helps you sleep is because of the frequent link between being overweight and suffering back pain. While back pain is bothersome during the day, it can be extremely bad when the sufferer lies down to sleep, making it difficult to fall asleep and stay that way.
So whether you find yourself attempting to lose weight or get better sleep, you can't have one without the other!

Exercising in the A.M.

How getting up early gives you the advantage.

When the sun begins peaking over the horizon, you shouldn't be burying your head underneath a pillow, praying it will get dark and turn into night again. Instead, you should take advantage of the early hours to get in an hour of exercise. Why? Because the benefits far outweigh your desire to sleep in a bit.

Benefit #1: You'll Lose Weight

Exercising during any time of the day is proven to help you obtain and maintain a healthy weight. However, recent research hints that exercising in the morning gives your weight-loss goal an extra push. How's it do this? By improving your life a few ways all at once.

The first change is that working out during the first few hours of the day helps you sleep better, whereas working out in the evening can actually make it more difficult to sleep at night. Since healthy sleep habits assist your weight-loss goals, it only makes sense to want better sleep. Working out in the morning also helps your metabolism to get high early on in the day and stay there throughout your day. In addition, exercising early puts you in a healthy mindset from the moment you wake up, helping you make better decisions later in the day.

Benefit #2: You'll Stick with It

Another reason morning workouts benefit you is the ease with which you can stick with them. Whereas it can be difficult to find time during your busy day to squeeze in exercise, making exercise the first thing you do during the day ensures you get in some calorie-burning time no matter what the rest of the day may bring.

Think you may not have the strength to stick with an early morning exercise regimen? Remember that in addition to sleeping better, early exercising gives you increased energy and gets the blood pumping throughout your body. This helps you fire on all cylinders, whether you have a big meeting coming up or have to pull a double shift at the warehouse.

Benefit #3: You'll Get a Raise

As if an energy boost in the morning and increased metabolism weren't reason enough for working out in the morning, this early-morning fix-all may be just what your career needs. If you're skeptical, think about your attitude at work. Have you been down in the dumps? Too tired to go the extra mile?

Working out first thing in the morning may give you the boost you need to get past these issues. Once your boss recognizes your improved can-do attitude, your sudden willingness to go above and beyond the call of duty, and the infectious smile you carry everywhere you go, you may find yourself on the fast track to promotion. And to think-all of this just because you woke up a few minutes early for some running, weight lifting, bike riding, swimming, or calisthenics!

Creative Morning Routines

Getting your exercise every day is no easy task. Getting it in before the rest of your family is awake can be even more difficult-especially if you've not a morning person.

To make sure you get your fill of morning exercises, keep these tips in mind.

• Leave the car at home. Once you've eaten a healthy breakfast, hop on your bicycle or grab your running shoes and get to work the old-fashioned way by your own power. Just be sure to keep an extra change of clothes on hand so you don't have to wear your sweaty outfit all day.
• Do something fun. Everyone has different interests. To make sure you get up every morning and get in some exercise, make your routine fun. Whether you prefer kayaking, bike riding, or push-ups, implement this into your early morning routine and you'll have fun as you improve your health.
• Become specialized and start teaching. Wish there was a spinning class at 6 a.m. at your gym? Find some likeminded folks and work to become a teacher of the class. As a teacher, missing class isn't possible, so you'll be sure to get your routine in first thing in the morning, even when you'd rather stay in bed.

Perks of Pre-Pregnancy Workouts

Thinking of motherhood? You should hit the gym first.

So you think you want to settle down, eh? Time to have a family? Then you better be in good shape right now. Because while you know well the benefits of exercising during pregnancy, you may not be aware of the powerful perks of pre-pregnancy workouts.

When you think you're about ready to become a mother, remember to get fit first for these three reasons.

Easier Transition into Pregnancy Workouts

You know that exercising during pregnancy is great for you and the baby. But getting started in an exercise routine when you're pregnancy is no easy feat. To make it a little easier, you should go ahead and get in the habit of exercising right now, when you're not pregnant. That way, your body already craves exercise, and you become accustomed to going to the gym every day.

When baby begins to develop inside of you, your pre-pregnancy regimen will have already developed good habits in you. Now all you have to do is keep them up.

Easier Pregnancy

No, pregnancy is not an easy task by any means. It can be full of morning sickness, sleepless nights, and aches and pains. However, exercise can make pregnancy a little bit more tolerable. Thanks to your dedication to working out before getting pregnant, working out during your pregnancy is made a bit easier.

Not only does regular exercise help you sleep better, but it also improves your moods and helps you block out minor aches and pains that you may be dealing with on a daily basis. On top of that, exercising while pregnant helps your baby be as healthy as possible. But your willingness and desire to exercise throughout pregnancy is increased dramatically if you begin your workouts well before taking the pregnancy plunge.

Easier Post-Pregnancy Weight Loss

After baby has arrived, the purpose of your exercise shifts immediately. You're on a mission to regain your pre-pregnancy shape, no matter what it takes. Fortunately, your pre-pregnancy exercise routine makes it a little easier to return to your former glory. Because not only did you work out before your pregnancy, but your dedication pushed you to exercise throughout your pregnancy. And now that same determination will have you back in the gym after having your child, as you work to shed those pregnancy pounds.

Is it possible to never step foot in a gym and begin exercising after you've given birth? Of course it is. That doesn't mean you should. With pre-pregnancy workouts, you can prepare yourself for the rigors of staying fit during and after pregnancy, while helping keep your skin nice and tight, whether you're about to be pregnant, are in the middle of your pregnancy, or gave birth last week.

Making Baby Adjustments

When you begin pre-pregnancy workouts, you should push yourself to your limits. As you learn your body's ability, you can go a little longer with a little more intensity. But when you become pregnant, you'll have to re-evaluate your limits to avoid overdoing it.

Once you begin to develop a little bit of a pooch, you may not be able to go as long or as hard as you once could. You may also find it more difficult to maintain your balance the further along you get in your pregnancy. Instead of trying to force your body to submit to your demands, back off a bit to ensure the health and safety of both you and your baby.

If you've not exercise prior to getting pregnant, start as soon as possible. Just be careful when you enter your exercise routine that you take it slow and with great caution to avoid falling down or pushing your body too hard. The last thing you want is to be stuck on bed rest as you overcome an exercise-related injury. So exercise while you're pregnant, but be smart about it.

Investigating Alkaline Water

Is it absolutely fabulous or a fraud?

Imagine being able to turn your bad health into optimal health, regain the energy of your youth, and feel better than you have in years - all by drinking a little bit of water. It may sound preposterous, but it's what advocates for alkaline water claim.

If you've ever been approached about some of this seemingly miraculous water, you may have wondered about the real truth behind this H2O. Well, here it is.

Reasoning behind Alkaline

According to alkaline water drinkers, you can't have good health unless you have enough alkaline in your body. Otherwise, you will have too much acid in your body, which can lead to all sorts of health maladies affecting virtually any and every part of your body. The most obvious symptoms of an overly acidic system include fatigue, aches and pains, and low energy.

In order to combat these potential issues, alkaline water lovers insist all you have to do is drink some of the water they have to offer. It comes in all sorts of containers and sizes and you can even buy drops to add to your normal water to turn it into alkaline-strong water. But wait - there's more!

Some More Potential Perks

As if overcoming and avoiding fatigue and low energy weren't enough to get you in the mood for some pain-reducing alkaline water, it seems there are even more reasons to go for this improved water. It is also thought to help your body better use and absorb nutrients from the foods you eat. This means you not only feel better from the water itself, but your body is better able to keep you going strong even when you're not sipping on alkaline.

Top this off with an improved ability to age slower than your friends, and alkaline water seems to be more miracle cure than common household drink. But it still seems a bit too good to be true, doesn't it? After all, if something as simple as alkaline water could make you live longer and feel better, everyone would know about it and would be drinking it nonstop. Right?

What the Science Says

At this time, there is no scientific study that backs up any claims made by the alkaline-drinking public. There is, however, a bit of evidence that bone loss can be slowed through drinking alkaline water, but that research has not been maintained long term, making it difficult to determine whether a lifetime of alkaline water means a lifetime of bone protection.

Instead of alkaline water, you will get plenty of what your body needs by drinking regular old water out of the tap. And if you feel the need to decrease your body's intake of acid, you can always do it through a more cost-effective manner: your grocer's fresh food aisle. A few foods to avoid if you want to reduce your body's acidity include citrus fruits, red meat, coffee, and sugar. To boost your alkaline levels at the same time, eat spinach, peas, tomatoes, avocadoes, and almonds. If nothing else, these dietary changes will help you consume less fat and will result in better health, regardless of your thoughts on alkaline.

Battery Power

Your body isn't the only thing that is powered by alkaline. Many batteries are as well. Within an alkaline battery, a chemical reaction is required to produce the electrical energy needed to power your favorite electronics.

In an alkaline battery, zinc and manganese dioxide must react to set the energy production into effect. When these chemicals no longer react with one another and lose their charges, the battery is deemed dead and useless.

Cut The Calories In Your Drinks

And watch your waistline become the shape you always wanted.

For most people, calories are thought of in solid forms, via meat and potatoes, fruits and vegetables, and cake and ice cream. But if you're not careful, the liquids you drink each day can add hundreds of extra calories to your daily diet without you ever knowing it.

Which drinks should you be wary of during your daily grind?

Soda

One of the easiest ways to pile unwanted calories on is through soda of any sort. And while you may think that a diet soda is better for you (it does have fewer calories), many diet soda drinkers wind up drinking more soda as a result. Do yourself a favor by skipping soda and opting for water instead.

Fancy Coffees

Yes, they taste delicious and give your energy an instant boost, but that large café latte made with whole milk is also sending 265 calories directly to your belly. Chop the calories in half by downsizing your drink and making it a skinny, which is made with fat-free milk.

Sports Drinks

You work out pretty hard and are convinced that you need a sports drink to replenish everything your body loses as you exercise. Unfortunately, your conviction is nothing more than a response to good advertising. Unless you're exercising hard and heavy for 90 minutes or more, your sports drink is leaving you with many more calories than you burned during your routine. Keep your body hydrated the old-fashioned way: with water.

Sweet Tea

Though you may consider it the healthy alterative to soda, sweet tea packs nearly 200 calories in a meager 16-ounce bottle. Unless you're a professional body builder and have an extra thousand calories to use up every day, drinking sweet tea chops out a big portion of your daily calorie allotment without giving you much benefit.

Smoothies

Quite possibly the healthiest drink known to man, smoothies are both delicious and nutritious. However, if you work at a desk all day and don't take time to get to the gym, a smoothie a day may actually bring extra pounds your way. That's because while they are very healthy, they have hundreds of calories. Eat a daily smoothie each morning in addition to breakfast, lunch, and dinner, and you can easily suffer from calorie overload.

Alcohol

Whether you prefer lager or pina coladas, all things alcohol come with a calorie count that can easily be overlooked. To keep these calories to a minimum, watch the amount of alcohol you consume. Also, choose light beer, a small margarita, and the proper amount of wine instead of the excessive amount provided at many restaurants.

Beyond the Drink

In addition to what you drink, how you drink and what you combine with your drink can all add up to extra unwanted calories. With a few easy steps, you can sidestep hundreds of calories.

Prepare Properly. Certain drinks work well with certain foods. Unfortunately, soda and alcohol often taste best with greasy, unhealthy foods. Instead of falling prey to such figure-killing choices, have healthy alternatives readily available and train yourself to choose healthy foods in those situations.

Go Slow. If you're prone to drink three or four glasses of soda at a restaurant or don't shy away from multiple drinks at the bar, you can slow down your caloric intake by breaking between each fill. When your glass is nearly empty, ask for a glass of water and don't drink anything else until your water is gone.

Drive the Car. Have friends who enjoy getting a little rowdy at the local bar? Save yourself from joining in their calorie-rich alcoholic fun by being the designated driver. You keep your friends safe and get to hang out without worrying about adding to your calorie count.

Understanding Bipolar Disorder

The basics of an often misunderstood and frequently feared condition.

While bipolar disorder is often laughed about, it is no joking matter. It is also nothing to be feared. Rather, it is a condition that - if ignored, misdiagnosed, or mistreated - can have a tremendous impact on an individual's quality of life. Before you shy away from discussing the disorder or make a wisecrack at bipolar's expense, read on to find out the truth concerning this difficult to understand condition.

What is bipolar disorder?

Also called manic-depressive illness, bipolar disorder is a condition that takes root in the brain. Individuals with the condition suffer from incredible, immediate changes in mood, energy level, and ability to carry out ordinary functions of daily life.

Is it dangerous?

When someone is dealing with the constant ups and downs that accompany bipolar disorder, the result can be disastrous. From difficulty maintaining meaningful relationships to sudden outbursts at work or school, bipolar disorder can cause them all. Due to the sudden, powerful depressive bouts, people with bipolar disorder are also more likely to attempt suicide.

Who is at risk?

Everyone is at risk for suffering from bipolar disorder. While it is unclear what causes bipolar disorder to develop, researchers have determined that people with a family history of the condition are at increased risk for the disorder themselves. It typically begins to become symptomatic in the late teen years or early adulthood, but can develop and manifest in childhood.

What are the symptoms?

As mentioned previously, bipolar disorder results in sudden, dramatic mood swings, energy levels, and ability and willingness to function. Other symptoms of a manic episode include poor judgment, spending sprees, drug abuse, extreme irritability, increased energy, and feelings of restlessness. During a depressive bout, symptoms include feelings of hopelessness, helplessness, or guilt; decreased energy; disruption of sleep patterns; and suicidal thoughts or attempts. To be deemed a depressive or manic episode, an individual must experience multiple symptoms for prolonged periods.

How is it treated?

Currently, bipolar disorder is typically treated with a combination of medication and psychosocial treatments (often psychotherapy). For success, the treatment must be taken seriously and followed rigorously throughout life. Even with these treatments in place, it is not uncommon for bipolar episodes to occur. When this happens, people with bipolar disorder are encouraged to contact their physicians to tweak their treatment plans to prevent the episode from worsening.

What should be done during a bipolar event?

If you suspect someone is suffering a bipolar event, most important is to protect the individual suffering the event. Don't let him or her drive or operate heavy machinery and stay with the person until the episode passes. In the event the bipolar individual is threatening to commit suicide, immediately call 911 or an appropriate physician, and again - never leave him or her alone.

How constant an impact does bipolar disorder have?

Fortunately, while bipolar episodes will likely recur time and again during an individual's life, most people with bipolar disorder can lead normal, healthy lives between the episodes. However, some people suffer from residual symptoms of bipolar disorder and others suffer regular episodes, regardless of whether they're undergoing treatment or not.

Before Getting Control...you have to seek help.

No one wants to live with bipolar disorder. As a result, the condition is often ignored until it wreaks havoc on the bipolar individual's life. If you or someone you know has symptoms of bipolar disorder, don't ignore the symptoms.

Instead, encourage him or her to undergo a psychiatric evaluation. The idea of being tested for something with such a negative stigma is intimidating, but with the support of family and friends, people with bipolar disorder can do it and begin gaining control over their symptoms.

Once treatment begins, it may be helpful for the individual with bipolar disorder and his or her family members to join a support group. To find a support group in your area, contact your local hospital or your physician.

A Few of The Fattiest Foods

You may love these foods, but they're no good when it comes to your good looks and good health.

Need to hit the store or a restaurant to pick up something to eat? There are some things you'd be better off avoiding. What makes these foods even worse is that the fat found isn't just your everyday, run-of-the-mill fat. Much of it is trans-fat. These do much more than add unwanted weight to your arms, legs, and middle. Trans-fats are a highly dangerous fat that turns into cholesterol once in your body. In other words, these fats increase your weight and instantly increase your likelihood for suffering heart disease and stroke.

Here is where to watch for fat in the course of your dietary day.

Breakfast

Overflowing with 659 calories and 45 grams of fat, the Bob Evans Country Biscuit Breakfast may be the worst way to start your day. While it may taste good going down, the long-term effects of eating such an unhealthy breakfast counteract any happiness the flavor may provide. And if you're drinking soda with your breakfast, it's time to stop. There is no nutritional benefit to drinking soda, and when matched with the Bob Evans Country Biscuit Breakfast, you're setting your body up for a short and diseased existence.

Lunch

If you're heading out for lunch, you may want to steer clear of the Wild Buffalo Chicken Strip Basket at Dairy Queen. While you may expect chicken to be relatively healthy, these fried up goodies pack an 870-calorie, 96-gram punch. In the event you choose to take a drive to pick up some fries from another establishment, stay away from Jack in the Box's large order of Natural Cut Fries. Dipped in grease and fried to fattening perfection, they come with 300 calories and 33 grams of fat.

Snack

Between meals, you need something to keep your energy level on high. What you don't need is excessive fat. So stay away from Nacho Cheese Doritos. If you think there is nothing dangerous about those little chips, you may be surprised to learn that a single ounce (approximately 11 chips) has 8 grams of fat. Since you probably never eat a mere 11 Nacho Cheese Doritos, you're probably getting a lot more fat than you think. Oh yeah - there are also 140 calories in that tiny bag, another reason to steer clear of the chips.

Dinner

It may not be the fattiest dinner dish available, but the 12-inch Blimpie Veggie Supreme is listed here because of the cunning nature of the item. The Veggie Supreme sounds like a perfectly healthy option for you and your family. However, with 1,106 calories and 56 grams of fat, this sandwich is not nearly as healthy as its name implies. If you're hungry for a hoagie loaded with all kinds of goodness, you can easily cut the fat grams in half or more by making it yourself at home.

Dessert

If there's one food item to avoid purchasing, Baskin Robbins' large chocolate Oreo shake is it. Containing an amazing 2,600 calories (yes - that's more than you should eat in an entire day), 139 grams of fat, and 1,700 milligrams of sodium, this seemingly innocent after-dinner delight is one of the most dangerous additions to your diet. While it may look beautiful and taste fantastic, eating a large chocolate Oreo shake cannot be excused by anyone with a desire to live healthily

Swap It Up

Feeling down because some of your favorite foods are on the fatty list? Cheer up! With a few substitutions, you can easily make your favorite dish a little less fatty. Sometimes, all it takes is asking your server for a lighter option. At other times, you may need to request a food be cooked a different way (grilled instead of fried). In yet other circumstances, you may have to cook it yourself or change your order altogether.

Whatever it takes, remember - you're doing it for the health and longevity of your body, so any sacrifice you have to make is well worth it.

Kissing (or Kicking) Unwanted Pounds Goodbye

Got some extra pounds hanging around? With the right steps, you can get rid of them and get on with a thinner, fitter life.

Pounds, pounds, go away, come again another day! If only losing weight were as easy as singing this simple rhyme over and over. Though shedding unwanted pounds is a good deal harder than that, you can do it. Do the following four action items and you'll get rid of those unwanted and unsightly pounds faster than you can say fad diet.

Don't Binge

You've had a rough day and the only thing that could possibly help you feel better is a tub of ice cream. Or so you think. In actuality, gorging yourself on super double chocolate chip ice cream isn't going to do you any good right now or in the future. If you want to get rid of weight, you're going to have to learn self-control. When you're by yourself and feel hungry for something unhealthy, find something else to do. Pick up a good book, call a friend, or drink a glass of water. If you're especially intent on losing weight (which you must be if you're reading this article), follow the next tip.

Be Exercise Minded

In the comfort of your own home, it's easy to eat whatever you want whenever you want. Learn to identify what causes you to want to eat unhealthy foods or unhealthy amounts of food. Then, begin to modify your behavior when you come face to face with the trigger. If coming home from work is usually followed by an hour on the couch, bonbons in hand, redesign your post-work routine around exercise. When you first get home, don't hit the couch. Hit the closet for a change of clothes, and then get to the gym or go for a walk around the neighborhood. Changing your mindset takes time and dedication, but putting exercise first on your to-do list is vital to taking off excess pounds.

Deny the Treats

Many dieters feel they're obliged to a cake or cookie now and then to celebrate their small victories. Unfortunately, this good idea can often become a trap, as the treats become more and more common. Just remember that every time you're offered a special treat, you have the option of accepting or denying the offer. Force yourself to say "No" 10 times more often than you say "Yes," and the special treat will actually be a special treat instead of an everyday necessity. By doing this, you'll also watch your weight slowly and steadily decrease.

Sweat It Off

For the best chance at losing weight, you're going to have to sweat. While a quick set of push-ups during lunch break will help your body a little bit, you're not going to get the results you seek without making yourself sweat. No matter if you choose to walk or run for miles on end, participate in a local spin class, join a kickboxing class, or work out with free weights or elliptical machines, you need to sweat. If your workout leaves you dry, you're not pushing yourself hard enough to lose weight. Increase your workout intensity and prepare to become the thinner, healthier you that you've always wanted to be.

Something Extra Needed

If you've been working to stay fit and eat healthily but you just can't seem to get rid of extra pounds, it may be time to stop going at it alone. Instead, contact your physician, dietitian, and personal trainer to find out what specific steps you can take to begin dropping unwanted extra pounds from your body.

In the event you've never interacted with a personal trainer, be ready for the shock of your exercising lifetime! It is your personal trainer's job to make sure you work harder than you've ever worked in the gym. Follow your personal trainer's rigorous recommendations to the letter, and you'll be utterly exhausted. Of course, you'll also be on your way to losing the extra pounds you've picked up over the years, and shedding pounds is well worth a little sweat and soreness - right?

You Have a Right to Say NO !!!!

Even though it's hard to say it to a friend, "No" doesn't mean the end of your friendship.

If one is the loneliest number, "No" is the loneliest word. However, if you're going to exist on planet Earth, you've got to learn how to use this tiny word - even when the person asking the question is your friend. Here's how to get a better handle on "No."

Nip it in the bud.

Good ol' Barney Fife was onto something when he coined this classic phrase. Giving an immediate "No," when you know the answer is "No" is the best way to go about giving a negative response. You're nipping the question in the bud. Promising that you may be able to catch a movie or have time to play softball after work - when you know you can't - only makes the "No" seem that much worse. So as soon as you know your answer will be "No," let it out!

Reserve it for rare, special occasions.

If you're truly someone's friend, this one should be a no-brainer. You enjoy spending time with your friends and helping them out. Therefore, it only makes sense that your "No" won't be the most common phrase you tell your friends. In the event you do find yourself saying "No" to more invitations than you say "Yes," it may be time to reevaluate your friendship. Is it really one that is going to last, or has it already passed its course? Maybe it should be an "I'll-call-you-when-I'm ready-to-hang-out" relationship.

Don't leave it at one word.

Alone, the word "No" can come off as hurtful in any situation. When telling your friend "No," give an explanation along with it. This allows your friend to know you have a valid reason for not changing his oil, paying his rent, or washing his dog. In essence, it keeps your friend from feeling shunned for no reason. Everyone says they hate excuses, but if your "No" has a good one, it's better to share it than to keep it to yourself.

Set out an open and honest relationship from day one.

The best friendships are the ones that don't crumble under the weight of a "No." Make it clear when you start a friendship that you appreciate honest answers and will do your best to give honest answers as well. With that understanding, you'll be more capable of telling your best of friends you can't go to the club all night. And when you say, "No," you won't even feel guilty.

Allow your friend to return the favor.

"No" is a two-edged sword. If you don't allow your friend to tell you "No" without consequences, you'll possibly cut your relationship's throat. Always allow your friend the ability to back out of book club - even if it's a last-minute cancellation. You would want the same freedom or you wouldn't be reading this article.

Give yourself a break

More than likely, your friend doesn't think "No" is as big a deal as you're making it out to be. She's spontaneous enough to drive cross-country in a moment's notice, and she probably doesn't expect you to be so flexible. Just thought she'd ask if you wanted to come along for the ride. Once you realize your friend was heading out with or without you, you'll feel a lot better about the two-letter word you answered with.

Know Why "No"

Wondering why you should use the teeny, tiny word "No"? Consider these reasons and then practice using "No" with discretion.

• Your friends will learn what you really like and dislike.
• You won't spend a day wishing you had said, "No."
• You'll save money.
• You won't participate in activities you don't enjoy.
• Your stress levels will drop.
• You won't have a tattoo, piercing, or hair style you regret.
• You'll get to spend your time as you wish.
• You'll be happier.