1. Only gain the recommended 25-35 lbs. If you are underweight
to begin with you may need to gain a little more, you can talk
to your doctor about what the exact appropriate weight gain
should be for you. Keeping active and eating healthy are
essential to not gaining more weight than is actually needed.
You should never “diet” while pregnant, just be cautious of
extra calories. Just because you are pregnant does not mean it
is a free for all. Your baby needs healthy calories, and it is
better for you to stay active. Remember for every extra 6 lbs
you gain over this amount- you can add one month to reach your
previous weight and shape.

2. Breastfeeding. Breast milk is the best start for your baby
anyways, and aside from all the benefits it offers your baby, it
helps you to burn between 350-500 calories a day. That is the
equivalent of an extremely strenuous workout, and all you had to
do was sit on the couch and bond with your child. You will find
that breastfeeding not only helps you loose the weight, but also
helps you regain your shape.

3. Eat Healthy. You spent the last nine months making sure you
were sending your baby only healthy and nutritious things. Why
stop now? Hopefully by now you have a habit of eating what is
good for you. Don’t waste calories on unhealthy treats and fast
food. If you are breastfeeding you need to watch what you are
eating anyways. Keep healthy snacks around like cut up veggies
and fruit and remember that drinks have calories too. Be aware
of how many calories are in your coffee or juice. Try to drink
10-12 glasses of water a day. You need water for your body to
help flush out the fat and toxins of extra weight, plus it will
help you feel less hungry.

4. Play with your baby. Find ways to be with your baby that can
burn a few calories. Get a pack and walk around the neighborhood
with him. These extra 10-15lbs you are carrying around will make
your walk more effective. There are tons of exercises you can
also do while pushing a stroller. Get a group of mommies and go
together for support. Your baby might also enjoy watching you
dance around the room, lay on your back and “super baby” him
with your legs, lay him on the floor and do push ups up and down
where he can see your face moving up and down.

5. When you feel ready, and after your body has had the chance
to recover physically from the birth get out and exercise. Have
your spouse, a friend or relative take the baby for just 30
minutes a few times a week so you can. It will be good for you
to have a little break and just focus on yourself. Consider
joining a gym, health club, or community center where aerobics,
yoga, or water aerobics are taught. Walking and light running
are also ideal. You will also want to include toning exercises
into your routine, you do want to regain your shape and not just
your weight. Various kinds of sit-ups and crunches are
important, as well as lunges, push ups, and leg lifts.

Don’t be discouraged if you don’t see results right away.
Remember your body has gone through a lot and you have a
precious little baby as the result. Your body is amazing. It may
take some time and effort but you will look and feel like your
old self again. Take it slow and always consult your doctor
about what will work and is best for you specifically to loose
the post pregnancy weight.

About The Author: Janelle Anderson is an expert in diet and
healthy weight loss. For a healthy weight loss program that
produces results, visit weight-loss-tips-for-free.com and
download a free ebook full of weight loss tips.

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#1 Healthy eating

As mentioned above, fad diets are “trash” diets. Please don’t
think that you will be able to live with them as a sustainable
weight loss or maintenance plan, because most people simply
can’t, and it’s just not healthy.

So the best solution is to give your eating habits a little
adjustment. Simply adopt healthier eating habits. It’s that
easy. I don’t mean that you are going to eat only greens, and
nothing else.

Listen to this: You can eat almost anything that you like, but
you got to learn to make better choices. For example, you can
choose plain water over sugary drinks. You can have your
favorite fish n chips meal, but how about requesting for more
salad and less chips portion? As a gauge, use the size of your
palm or fist to approximate the amount of food that you should
eat. Remember, you don’t have to starve; starving is definitely
not the ideal way to a diet.

#2 “Cardio” Exercise

Maybe you have tried doing sit ups and you are stressed out at
the lack of results. Although sit-ups do work your abdominal
muscles, they are unable to remove any fat by themselves.

Want to have a flatter tummy? Try “cardio” exercises. Cardio
exercises would refer to those forms of exercises that generally
involve the movement of every part of your body. The point is to
get your heart rate elevated.

Doing sit ups will just help you to build on your abdominal
muscles, without removing the layer of fat. Activities like
swimming and cycling are some of the more popular cardio
exercises that people love as sports, not just exercises. Maybe
it’s time to give your self a day out and cycle around the
neighborhood.

Want to do something simpler? How about walking? Walking is the
safest and easiest form of cardio exercise. Walk for 30 minutes
3 times a week. But remember it helps to break a sweat if you
want to shed weight fast.

#3 Good Fats vs. Bad Fats

Fats come in two categories: the “good” fats and the “bad”
fats. Many people have the wrong idea about fats in general. Not
all fats are that bad. If you completely remove these “good”
fats, then your body’s fat burning ability will be slowed. This
will cause it to store fats easier and you may gain weight as a
result.

Examples of good fats are Monosaturated and Polysaturated fats;
these can be found in most nuts, avocados, olive oils, fish,
etc.

Examples of bad fats are trans fats; you really want to avoid
these, look for trans fats on the back of nutritional labels.
Quick tip: even if the nutritional label doesn’t say trans fats
on it, if the ingredients include anything that is “partially
hydrogenated” that’s a huge red flag and you should try and
avoid these foods. “Partially hydrogenated” is code word for
trans fats.

About The Author: Sean Bissell is a certified sports
nutritionist providing easy diet tips at
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lose weight fast? Visit insiderdietsecrets.com to
learn the secrets most dieters never know about losing weight
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When looking for those foods high in natural antioxidants, head
straight for the produce section of your supermarket or directly
to a nearby farmers market. Particular fruits and vegetables
have been shown to deliver the highest levels of natural
antioxidants. But it’s not as simple as picking up the nearest
apple. Do your research in order to learn what specific fruits
and vegetable will give you what you need so that you can be
mindful of you choices.

When it comes to picking vegetables high in natural
antioxidants think green. Leafy, dark green vegetables tend to
pack a punch when it comes to natural antioxidants. Veggies such
as spinach and kale are terrific sources of natural
antioxidants; as are carrots, cabbage, onions, sweet potatoes,
and cauliflower.

When choosing fruits for their natural antioxidants, stick with
citrus fruits with high levels of Vitamin C. Berries of any kind
are also wonderful sources of natural antioxidants. Blueberries
have recently received quite a bit of attention regarding their
ability to fight cancer.

This is only a short sampling of those foods that contain
healthy levels of natural antioxidants. Be your own advocate and
learn about all the foods that will have the most positive
impact on your health and get down to integrating them into your
daily life. Learning new recipes and experimenting with
different ways to prepare these important foods will help you
adopt new habits. And if all those fruits and vegetables are
difficult to get down, reward yourself with some red wine and
dark chocolate – both of which deliver a significant amount of
natural antioxidants!

About The Author: For easy to understand, in depth information
about natural antioxidants visit our ezGuide 2
antioxidant.ezguide2.com

The Importance of Cholesterol in the Body

Cholesterol is responsible for several functions in the body.
Here are some of them:

1. It is used to make vitamin D. Vitamin D is synthesized using
sunlight and cholesterol. This process takes place under the
human skin.

2. It absorbs the fat and fatty acids from the human
intestines.

3. The body produces steroid hormones using cholesterol.

There are two kinds of cholesterol that exists in the body.
These are the LDL, and the HDL forms of cholesterol. LDL is used
by the body to perform the above-mentioned functions. HDL, on
the other hand, is used by the body to clean up the excess
cholesterol in the bloodstream and tissues so that it can be
disposed of.

You might wonder now, if cholesterol is actually an important
part of the body, why is it linked to heart complications and
disease? In the Quaker Oats commercial, it is touted to
contribute to a healthy heart by removing the cholesterol in our
bloodstream so it will not clog and cause heart diseases. Why is
there a need to do so when cholesterol is actually needed for
some bodily functions?

Causes of High LDL

In reality, LDL does not directly contribute to heart disease
as we are sometimes led to believe because of misleading
advertisements. The problem can only arise if the LDL levels in
our blood go way beyond the norm. An excess of LDL can cause a
condition known as atherosclerosis, in which cholesterol as well
as other dangerous substances in the body start to build up
inside the arteries. When this happens, you are mostly likely
going to suffer a heart attack or a stroke.

LDL build-up in the blood can be caused by a high saturated fat
diet. This happens when you consume too much butter, cream,
cheese and other full-fat dairy products. Some meats and many
baked, fried and snack foods also high amounts of saturated fat.
It can also be found from palm or coconut oil, so it is
important to note that having vegetable oil as one of the
ingredients in a product does not necessarily mean it is a low
fat product.

High LDL levels can also be hereditary, which means you inherit
it from your family. There is nothing you can do about this,
except to watch your saturated fat diet so the LDL in your body
does not have to rise higher than it already is.

Ways to Lower or Maintain a Low LDL in the Blood

Obviously, we have to lower our saturated fat diet in order to
maintain a low or optimal level of LDL in the body. How can we
do this?

First, it would be helpful to switch to reduced-fat or low-fat
diets rather than full-fat dairy foods. You should also replace
solid cooking fats with unsaturated cooking oils like sunflower,
soybean or olive. When eating snacks, avoid as much as possible
biscuits, cakes, pastries and fried snack foods.

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Your life will be longer and healthier with enhanced well being
only through a good aerobic exercise program. You can benefit to
a large extend if you do your aerobic exercise regularly. This
will be so even if you do the exercise for a short duration and
the intensity being low. Just keep a log so that you can keep
tract of your progress and know where you stand in terms of
fitness.

The basics are that you start an aerobic exercise which you can
enjoy and consistently do it without any interruptions. You can
listen to your favorite music when you are at your aerobic
workouts.

Benefits of aerobic exercise:

The actual benefits of aerobic exercise are achieved by raising
your heart rate. You have to breathe hard for a longer period of
time to get the benefits. While you are at your aerobic workouts
your body tends to produce more energy and it transports more
oxygen to your muscles. As your heart beats faster the blood
flow increases.

Some of the common benefits of aerobic workouts are:

• Aerobic workouts boost your mood and strengthen the muscles
of your heart.
• It also helps you to maintain your weight.
• It completely changes your life style.
• Aerobic workouts even aid in lowering your blood sugar.
• It helps in increase of your stamina.
• Aerobic workouts also help you to manage your stress.
• It even relaxes you after a stress full day.

Aerobic work outs are good for general health and fitness. It
also helps the mental and emotional well being of a person.
During the aerobic work outs your body produces many hormones.
The hormones thus produced helps rebuilding your body. You start
feeling better and better as days go by.

During aerobic work outs your body expels beta-endorphins.
These are the body’s raw painkillers and they are sometimes
known as opiates. It also stimulates the production of
norepinephrine. This body chemical helps you to eliminate
depression.

Aerobic exercise heats the body and brings out more sweat. This
heat calms the muscles and the sweat removes the toxins out of
the body. Since toxins accumulated in the body results in many
health problems.

To reap the benefits of an aerobic exercise you have to do it
at least three times in a week and at least for a minimum of 30
minutes at one time. This 30 minutes work outs can be done in
three sessions throughout the day.

Aerobic exercise need not necessarily be work outs at the gym
or exercise with music. It also means walking, jogging,
skipping, riding etc. So it would be a good idea if you could
keep on changing your pattern of workouts.

About The Author: Christopher William M. is an Irvine personal
trainer. Chris owns fitness business Positively Fit Inc. which
services personal training to all of Orange County, CA. Read
more by Chris M. at
http://ezinearticles.com/?Secret-Fat-Melting-Strategies-of-an-Irvine-Personal-Trainer&id=1044817

Easy weight loss tip #1: Keeping in mind that society is geared
toward large food portion size and getting more for your money,
simply divide all the portions you’ve been eating (especially
those you eat out) in half. See how it feels to just eat half a
restaurant meal, then stop. You may find that you feel
satisified after only half a meal and don’t need to eat the
rest. You can always have the rest packed up for lunch or
breakfast the next day.

Chances are, you won’t be hungry after eating half the meal,
but if you are, eat just another quarter and see how you feel.
You should eat to feel satisfied and not “full”. Then have the
rest packed up. You are not depriving yourself - a generation
ago, the half or three quarter meal you end up eating is more or
less the same amount of food as a full meal you would have been
served a generation ago. Even cookies and muffins that you buy
to go have been super sized - again, eat only half.

Easy weight loss tip #2: Walk as much as possible. Get in the
habit of walking everywhere. It’s great to go to the gym and
work out, but in its own way, ‘built-in’ exercise is even
better. It requires no special equipment, you don’t have to
schedule time for it and you just end up doing it as a matter of
course. Remember, until cars became commonplace, walking is how
most people got around most of the time. In many European
cities, they still do. And people who do this are seldom
overweight - go figure!

Easy weight loss tip #3: Eat real food. In other words, avoid
boxes and cans, and eat things that are in their natural form -
or as close to it as possible. In the supermarket, shop around
the edges - the meat and produce - and avoid the inside aisles.
Preparing ‘real’ food might be a bit more work, but it’s very
rewarding, and much healthier.

These are not very ‘high powered’ weight loss tips and you
won’t end up losing a pound a day, or whatever the leading
programs claim. These are healthy, easy and enjoyable changes
that are meant to last a lifetime and become permanent habits -
and over time, you will lose weight, you just need to be pateint
and not expect to see results straight away. What’s more, your
weight loss will be gradual and safe, and you’ll keep the weight
off permanently.

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What are the foods to be avoided in high blood pressure? This
is very common question my patients often ask me. On one hand,
it is exceedingly complicated and complex and has been the
continued focus of research by doctors and physicians. On the
other hand, the vast majority of dietary recommendations for
hypertension have resemblance and similarities to general
healthy diet recommendations.

Following Foods should be avoided if you have High blood
pressure:

1. Alcohol

The association between alcohol and high blood pressure is well
documented both in population and clinical studies. An Alcohol
intake of about 80 g/day (Equivalent to four pints of beer) has
been shown to raise Blood pressure particularly in patients of
hypertension. Blood pressure tends to fall when alcohol is
stopped or reduced and remains low in patients who continue to
abstain. Patients with hypertension should avoid Alcohol. As
alcohol can raise blood pressure directly, is also an important
factor in damaging walls of blood vessels, which can elevate the
blood pressure further and make it more difficult to treat,
while at the same time increasing the risk of complications.
Limit consumption of Alcohol to no more than two drinks per day
in most men and one drink per day in women and lightweight men.

2. Salt

A restriction in dietary sodium intake can reduce the incidence
of hypertension. Studies have shown that there is a clear
relationship between dietary salt intake and Blood pressure and
people who consume less salt have a smaller rise in Blood
pressure with advancing age. Salt restriction to about
100mmol/day (2.4 gm sodium or 6 gm sodium chloride) has been
shown to produce a significant reduction in systolic Blood
pressure to about 8-14 mm Hg in several randomized
placebo-controlled studies. In some people, eating too much salt
can make blood pressure much worse and In other cases the same
salt consumption may have no effect.

More salt intake will result in more retention of fluid by
kidneys and this will lead to more preload on heart, that will
result in more blood pressure. You should avoid salt in your
diet if you really want to control your blood pressure. If you
are already a patient of hypertension, then reduce salt in your
diet as it just accentuates the problem. You can lower your
blood pressure to a great extent if you reduce salt consumption
in your diet. You should not have more than 6 grams
(100mmol/day) of salt per day. Pizza, canned foods, frozen
diners, broths, canned soups and salad dressings have high
sodium so try to avoid these foods. If you are non-vegetarian
then make sure you are including white meat like chicken and
fish rather than red meat in your diet.

3. Fats

Food that is rich in fats should be avoided. Foods High in Fat
are as follows
Fats and oils (like margarine, vegetable oils, butter, lard,
salt pork, meat drippings, gravy, and fat back)
Cream, ice cream, Whole milk, 2% milk.
Most pies, pastries, cakes.
Most cheeses (like cream cheese, cheddar, American)
Many snack foods (like nuts and chips)
Fatty meats (like corned beef, regular ground beef, ribs,
sausage, hot dogs, bacon, bologna, salami,)
Fried foods (like French fries and fried chicken)
Most cookies contain high fat content
Many fast foods are also rich in fats

Saturated fats are not good for heart and blood vessels. Low
density lipoprotein LDL is main factor which causes thickening
of blood vessels so causing extra strain on blood vessels in
patients of high blood pressure. The balanced high blood
pressure diet should include mild amounts of saturated and
trans-fats (red meat, fast food), and moderate amounts of other
fats (olive oil and canola oil).

4- Caffeine Intake: The evidence from the literature is rather
conflicting and the effects of caffeine seem to depend on
multiple variables such as daily dose, preexisting Blood
pressure and coffee drinking habits. The ingestion of 250mg of
caffeine has been shown to cause an increase in systolic blood
pressure ranging from 6mm of hg in normal individuals to 10 mm
hg in patients with hypertension and an increase in diastolic
blood pressure of 5 mm hg in normal individuals to 8.5 mm Hg in
patients of hypertension.

About The Author: Dr. Armughan working on
highbloodpressuremed.com High Blood Pressure Symptoms
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Lets see, how you can select the best with most effective body-
building workouts that will yield more result and tone up your
body to look dashing and fit as a fiddle.

Body building workouts with sound scientific research involves
lot of muscle strengthening exercises, which increases the
muscles strength, maintains the integrity of the bones, and also
improves your body balance, mobility and coordination.

Training with weights helps reduce the signs and symptoms of
many chronic diseases and there are programs and theories that
can help towards bodybuilding to keep you trimmed and avoid
infection of any kind.

Determine your goals before you begin your bodybuilding
routine. This will guide you to plan and guarantee best results.
To achieve success in bodybuilding takes a long time. Some pay
attention to every minute details for goal-oriented techniques
and results. Others opt for simple and easy strength training
workouts depending on the individuals.

The big plus decision for strength training is to select three
days a week workout regime.

Sometimes, strength training or body building workouts don’t
work on time schedule; therefore every workout should increase
the intensity from your previous workout. As intensity increases
your body workouts could be spaced.

There are basically two types of workouts and they are:

Anaerobic workout – This is one of the finest weight training
workouts and its far superior to any other type of exercise as
it increases your metabolism and burns your fat thus giving your
body a sculpted look.

Aerobic workout- This workout generally focuses on burning out
fat and is a good addition to weight-training program. Aerobics
should never be used as a substitute for weight training. You
can start aerobic workouts from home or at a gym. Once you’ve
learned the basic of aerobics you can take it to the park and
begin your workout there.

Nutrition- Training and nutrition go hand in hand and as long
as you workout, you can eat anything. But this concept or myth
is wrong as you should always eat nutritious and well-balanced
food and ignore junk food.

Rest- Sleep well, so that your body runs efficiently and as a
bonus you will lose fats and help build muscles. Your mind and
body is one or is in harmony with each other. If you mind is
stressed and tired your body won’t be able to grow as
effectively. So sleeping regularly and for at least 6 hours a
day is recommended.

Supplements- if you need to make your workout more efficient,
then you might need supplements because today some foods are so
processed that they lack vitamins and minerals which body needs
to gain maximum efficiency. Be wary that not all supplements are
good for your body so make sure you talk with your local
nutritionist before taking any supplements.

Basically determination and consistency is the key to
successful bodybuilding.

About The Author: Bodybuilding workouts can be tough however
with the right mindset and guidelines you can achieve your
perfect body fast. Find out more about bodybuilding at
body-building-review.upickreviews.com/ and compare the
best in bodybuilding courses.

Now I know a lot of us, including me, crave that salty flavor
from time to time. And after all, salt does provide us with much
needed sodium and greatly appreciated flavor. But oftentimes, we
over do it.

Salt is readily available in so many forms, that we may not
even know how much salt we are actually consuming. Did you know
that Americans routinely take in as much as 4000 milligrams of
sodium each day? That is about 8 times the minimum daily
requirement!

Chronic salt intake not only over does our sodium intake, but
also affects the balance between sodium and potassium. In our
cells, it is important that the high levels of potassium stay
within our cells while high concentrations of sodium stay out.

If the salt-potassium balance is out of whack with the sodium
levels exceeding the potassium levels, healthy cellular
metabolism is compromised. As a result, resistance to disease
and illness is weakened.

So, the logical response to this is, “OK, so if I eat a lot of
potassium, I will balance out quite nicely.”

Not the case. Changing potassium intake quickly can result in
irregular heartbeats and even heart attacks, not to mention
affecting the absorption of calcium.

The healthy response to sodium is this: cut back. We do not
need a lot of sodium, so why are we taking in so much? In order
to maintain a healthy lifestyle, we MUST cut back on our salt
intake.

Tips on Reducing Salt in Your Diet

It really is quite easy to cut back on unnecessary salt. Here
are a few suggestions from the book The Salt Solution.

1. Watch for the foods that are obviously heavy in salt.
Processed foods are the biggest criminals in the salt world.
Read the labels sometime on some of your favorite processed food
items. The high levels of sodium will shock you! What are some
of the other culprits? Movie popcorn, pickles, chips, processed
lunchmeats, salted nuts, and bacon, to name a few. Cut them out
all together, or at least greatly minimize your intake.

2. Try a salt substitute. Some of these salt substitutes
contain 54% less sodium than salt! That is a huge reduction and
definitely an avenue to consider. You can also try other
seasonings like garlic, onions, and peppers.

3. Order smart at restaurants. Restaurant soups and a variety
of dishes served in restaurants are incredibly high in sodium.
Remember this point: very few restaurants are conscious about
the health effects of different food items. They are in the
business of creating great tasting meals, and rightly so. Be
very aware of what you’re ordering. It might even be best to
stick with fresh items such as salads and grilled meats with no
salty seasonings.

Your long-term health is in one way determined by what you put
in your mouth. While spoiling yourself every now and again is OK
in my book, frequent poor eating habits are sure to affect your
health in ways you will not want. Create new, healthy habits and
you will be sure to live a life full of vitality!

About The Author: Colleen is a health and fitness enthusiast
who loves to pass on the latest information on health and
wellness. Sign up for your free e-newsletter filled with
cutting-edge information on health, nutrition, weight loss, and
fitness. For your free e-newsletter, visit
HealthyRevelations.com.

Excessive drinking of alcohol, consumption of junk food and
sleeping disorders are some of the ways in which we weaken our
natural detoxification systems within the body. These natural
detox systems remove all harmful substances in our body through
excretion, sweating etc. But when we abuse it through all the
above mentioned ways, our body loses its natural energy and
vitality and tends to feel lethargic. As many toxic substances
are soluble in the fat present in your body, there are many body
detox diet programs that target reducing that extra fat in your
body.

There are many kinds of foods which provide the healing touch:-

a) The Water Body Detox Diet – The faster your metabolism of
releasing your stored toxins, the better it is for
detoxification of your body. And water proves to be the best
detox food because it speeds up this metabolism. This makes the
Water Body Detox Diet one of the most effective detoxification
weight loss techniques.

b) Citrus Fruits and Fruit Juice Body Detox Diet – The body
needs certain vital enzymes to help its natural ability to
combat the toxins. And citrus fruits like grapefruits, oranges
and lemons provide the body with these. Fruits such as
pineapples and tomatoes also prove to be helpful in this regard.
As such, depending solely on these juices during the period of
your diet is an excellent idea. For example, you might have
lemon juice with a dash of honey. And if you warm it, it can
actually replace your daily dose of tea or coffee. A mixed juice
of three oranges, two mandarins and half a grapefruit is another
great method. A drink of this, first thing in the morning
provides amazing detoxification. This body detox diet is a
little less extreme than the water detox diet and almost as
effective!

c) Raw Vegetables and Fruits Body Detox Diet– When fruits and
vegetables are cooked thoroughly, they lose all their essential
enzymes to fight the toxins in your body almost entirely. This
is why eating copious amounts of raw fruits and vegetables for
your Body Detox Diet is an excellent way to cleanse your system,
as they provide your body with live anti-toxin enzymes. Also,
the fibers in these help enhance the entire digestive process
and help in cleansing your blood as well. The external signs of
such healthy eating habits are odorless excreta, easy movement
of the bowels and an increase in immunity.

So if you are one of those young people who regularly expose
their body to erratic sleep schedules and an excessive quantity
of junk food, a full body detox diet plan with raw fruits and
vegetables is just the thing you need.

About The Author: John Khu is a health enthusiast and author of
a new eBook titled “Body Detox Tips”. He is devoted to educate
others on the benefit of body detoxification. He is also the
owner of the website called bodydetoxtips.com which
provides complete and up-to-date information.