Random Health Facts

On Twitter, I follow @DaveZinczenko, Editor-in-Chief, Men's Health & Women's Health; author of Abs Diet and Eat This, Not That! series & Today Show contributor (you should follow him too)

Here are some really interesting tweets I thought I might share:

"SNOOZE POUNDS: When people sleep 4 hrs vs. 8+ hrs/night they take in 300 more calories, says J of Clinical Nutrition.

10 MINUTES: Amount of sunshine you need daily to boost vitamin D, cut stroke risk 80%.

24: Percentage increase in your metabolism in the 60 mins after you drink 16 oz of water, says J of Endocrinology.

DIET DISASTER: People who trade sugary drinks for the diet kind (vs. water) eat more bread & desserts, say researchers.

KNEE CAPPER: For every pound you lose, you alleviate pressure on your knees by 4 pounds.

WHAT YOUR SODA CAN DOESN'T TELL YOU: You need to run 2 miles to burn off that bottle of Coke.

FLAT AS A PANCAKE: Eating breakfast—especially one of protein & fiber reduces your risk of obesity by 450%.

NATURE KNOWS BEST: Broccoli has 5x as much cancer-fighting power as the supplements made with them, says study.

GENIUS SHORTCUT: Just 25 mins of puzzles & games a day boosts your IQ significantly, says U of Michigan study.

GET TO BED! Too little sleep may raise your risk of type-2 diabetes, say Dutch scientists. Get 7 hours, minimum.

16 OUNCES: The amount of water to swig before a meal to decrease calorie consumption a whopping 15%!

GET UP, EAT UP: People who regularly skip breakfast add 1.8" to their waistlines, says J of Clinical Nutrition study.

LONGEVITY SECRET: Short, frequent bursts of laughter reduce artery firmness, which lessens the risk of heart problems.

EFFORTLESS FAT BURN: A squirt of lemon in your water causes your metabolism to spike, researchers say.

EAT RIGHT RULE: Start your day with protein, end your day a little skinnier."



For more really interesting facts, check out his Twitter page https://twitter.com/#!/DaveZinczenko

The Perfect Summer Makeup Coverup

One of my best friends and I have been on the hunt for skin care products that help even out our skin tones.

I've seen the commercial for this product and thought maybe I would give this a try and hold off on investing in high end beauty products....

The very first time I used it I INSTANTLY fell in love with it. Not even kidding.... and I am very picky with how I want my face to look.

With that being said, after applying this very light cream... the coverage is excellent. It isn't caked on, it helps hydrate your skin, instantly (meaning covers) imperfections which in turn give an even look and contains vitamin c and has SPF 15. I believe this isn't a product that helps give long term results... BUT in my opinion I think it is PERFECT for summer time. When you want to go to the beach with friends/lay out in the sun or on the go, this cream is quick, easy and light. No need for a lot of cover up during the summer so this is definitely a product worth giving a try. Walgreens has this product priced at $12.99 before tax.

(Photo credit: http://www.walgreens.com/store/c/garnier-skin-renew-miracle-skin-perfector-beauty-balm-b.b.-cream/ID=prod6102827-product)

Cleaning your make up brushes is ESSENTIAL to maintaining a clean and even make up look as well as a clean complexion. You should be cleaning all of your make up brushes AT LEAST once a month. You don't have to go out and buy expensive makeup brush cleaners either. Some girls simply use a face wash soap, I prefer to use Johnson's Baby Shampoo.

I've found a good website, http://www.sassybella.com/2011/03/how-to-clean-your-makeup-brushes/, that lists 4 easy steps to cleaning your brushes:

"

"HOW TO CLEAN YOUR MAKE UP BRUSHES – IT’S EASY!

What you will need:

• Every single brush your your collection (blush, face, foundation, eye shadow, lip liner, eye liner, kabuki and etc)
• A foaming face wash (we used a Dove one)
• Warm water & the bathroom sink for about 20 minutes
• Old-ish towels

4 Easy Steps to clean makeup brushes:

1. Dampen the bristles of the makeup brush with warm water.
2. Add a small amount of face wash to the brush bristles and lather up.
3. Rinse the bristles of the brush under running water until the water turns clear. Inspect the face brushes thoroughly. If your brush is extra dirty like mine, keep following step 2 & 3 until there are no clumps visible.
4. When all brushes are clean, run the bristles across the towel then lay them flat across the towel to air dry. Do not dry them standing up.

Easy!

*Make sure you don’t dampen the whole make up brush or leave brushes soaking in water. It will loosen the glue keeping the bristles in the brush over time.

Why haven’t we reccomended a brands makeup brush cleaning product?

We’ve tried a few brands that have a makeup brush cleaning soap/wash, but they never lather up as nicely and they don’t was as nicely as a good soapy/bubbly face wash.

Meanwhile, the brush cleaning sprays for an antibacterial spritzes in between real washes… well where does the build-up go? In my opinion, the build-up is still there (and the spray only adds to it) but the product stuck to the brush bristles are sanitised. At best.

Nothing beats a good wash. Would you eat off a plate that had just been sprayed with an antibacterial spray?"


Source:
http://www.sassybella.com/2011/03/how-to-clean-your-makeup-brushes/

H2O 101

I've been doing some personal research on ways to help my complexion and I've been noticing a trend in the research about drinking more water. Then I thought, what are more benefits of doing something as simple as drinking more water every day?

On an interesting web page, http://healthcave.com/17-health-benefits-of-drinking-water/, it lists 17 Benefits to drinking water:

"Weight loss – Water is truly the best negative calorie food there is, a glass of water contains no calories and taking it before a meal will mean you stomach will be a bit full and you can get away without having to eat the extra food.

Ph balance – The human body needs a 7+ Ph range so that it can function properly. Drinking enough water throughout the day helps to maintain this balance.

Healthy Heart – We have talked plenty about how to keep your heart healthy, but a study done in the Loma Linda university in California, involving 20k healthy men and woman in the age range of 38 to 100 years, came up with the results that those who drank enough water throughout the day had 41% in women and 54% in men, were less likely to have a heart attack. But this does not works with other liquid, so if you substitute water with milk, tea, coffee etc. then you will have increased chances of heart attack, which is to be precise – in women it is 50% and 46% in men.

Healthy Skin – Those of you who have wasted plenty of time and money in expensive cosmetics will be quite surprised to hear that drinking enough water throughout the day is just sufficient for having a natural glowing skin. For long term skin benefits, just keep drinking water regularly.

Helps keep dehydration away – for keeping your body properly hydrated, one must drink enough water throughout the day.

Pain relief – Water is said to help people with joints pain, when the body is properly hydrated then muscles are more elastic and gets less strain and prevents joints pain.

Remove toxins – Water removes toxins from the body and keep it nice and clean. So, water is a good cleansing tool as well.

Metabolism – Water improves your metabolism which is another reason why it helps you with weight loss. There are other foods that helps boost your metabolism like probiotics for example, but water is easily available and costs nothing.

Kidney health – Kidney requires enough water to keep filtering the liquid waste from our body, lack of water can result in a lot of problems as the liquid in the kidney needs to be diluted before removing.

Prevent cancer – Drinking good amount of water everyday helps in keeping bladder and colon cancer away.

Restoring energy and feeling fresh – water keeps the body well hydrated which makes us feel a lot fresh and thus restores a lot of energy by which we can easily carry about a lot of work.

Headache solution – while there can be many reasons for having a headache, for most common reasons, dehydration is responsible. Drinking enough water throughout the day can keep the headache away and also if you got headache, drinking some water can help cure it.

Constipation – Water, along with foods which are high in roughage content, like salads helps in curing and keeping constipation away. Several diseases like gastric or heartburn etc. can be kept at bay, if water is taken regularly.

Body temperature – Water helps in controlling body temperature, this is especially important for the athletes or those who are working out. Water is preferred over other liquids because our body absorbs water much better than any other liquid.

Helps sickness – Drinking water helps in getting well sooner as being sick leaves us with low water in our body. This can make us even dehydrated and to prevent this, we just need to drink more water.

Nutrient transport – Water helps in sending the nutrients from one place of our body to another, thus making a constant flow which helps our body to function properly.

Pregnant woman – At the time of pregnancy, the body’s need of adequate water is very important to keep the nutrients flowing and keeping the infections etc. away."

So the question remains...how much water should we be drinking daily?
According to MayoClinic.com,
"The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day."

And there you have it, 9-13 cups a day result in at least 17 benefits for your body.

Sources:
http://healthcave.com/17-health-benefits-of-drinking-water/
http://www.mayoclinic.com/health/water/NU00283

Alternative Energy

No, I'm not talking about alternative energy in relation to our environment. What I am referring to, however, is an alternative to energy drinks and a lot of caffeine.

I feel guilty and unhealthy when I drink those energy drinks like Monsters and Red Bull. Even when I drink soda I feel heavy..maybe it's just me though.

For a while now I've cut out soda and energy drinks. When I need energy, especially in the middle of the day, I use Crystal Light Energy. All you need to do is add this to water and stir. It gives me enough energy to keep me awake and focused without the jitters of too much caffeine. There are a variety of flavors but be sure to look at the front of the box where it says "Energy" in the middle. If not, it's just the regular Crystal Light flavor packets. I highly recommend drinking these, they're full of flavor and give you some energy without the guilt of drinking a ton of sugar and other ingredients packed in energy drinks and soda.

Image found on Google: http://www.google.com/imgres?q=crystal+light+energy&hl=en&sa=X&biw=1280&bih=717&tbm=isch&prmd=imvns&tbnid=4qDFq16SYgYanM:&imgrefurl=http://www.soap.com/p/crystal-light-on-the-go-energy-wild-strawberry-drink-mix-10-ct-2-pk-205645&docid=1zwuRt4iWqB8-M&imgurl=http://c1.soap.com/images/products/p/kft/kft-358b_2z.jpg&w=1600&h=1437&ei=YttxT4_AIMLj0QGWgdXFAQ&zoom=1&iact=hc&vpx=812&vpy=227&dur=100&hovh=213&hovw=237&tx=150&ty=78&sig=111227451027627496885&page=3&tbnh=149&tbnw=166&start=43&ndsp=22&ved=1t:429,r:3,s:43

Skin care tips you NEED to know

Hey guys! Sorry about the lack of posts within the last week and a half, I've been crazy busy. I'm so anxious for you guys to read this next post because I really think there are a lot of girls, like me, who are trying to find the right products for their faces to help 'perfect' them, whether it be getting rid of acne, shrink their pores, or fixing an uneven skin tone. I've made a new friend who happens to be an excellent makeup artist, Erika De La Barquera, and she was gracious enough to give some insight on ways for us all to improve and/or maintain our complexions!

Erika De La Barquera

"I am very passionate about skin care and helping others to achieve their best,
I must mention that I was once a sufferer of Acne and later on all kind of skin problems so I did immerse myself on the study of the skin and I guess it is how my transition into the beauty industry happened,

What I learned after years of connecting the dots and working one to one with my clients is that everyone no matter the age can have a beautiful skin, but yes require consistency and really getting to know your skin, from there you will be able to choose the right products and get the results you desire, the perfect flawless look

I don't believe in spending a fortune on cosmetics but I believe in using your hands and knowing how to apply the products and the right products for your skin type but that is another subject

In my career as a make up artist and skin consultant I have notice some big changes
And increase on sensitive skin and problematic skin, and that include Acne in adults, the reason is that the modern diet is full of preservatives and hormones plus the changes on the cape the ozone are not protecting our skin from the sun,
Food companies will say is not a relation with the increase of skin problems, but I will disagree after working close with clients after changing their diets and skin care they have now perfect skin, so yes food will make you beautiful

So here are some of my recommendations on how to solve Acne skin

1- Don't over wash your skin, or use strong astringents,
What Acne sufferers don't realize is they get breakouts and spots because the under layers of the skin don't have moisture, so the skin react and produce more oil and spots,

2- The majority of times Acne or problematic skin at a young age is the result of Hormonal changes, so is very important to eat clean as preservatives and more hormones will just make things worse they will mess with your own hormones, so avoid process food and milk(yes it has hormones...)

3- Those are some of my personal remedies to help to balance your hormones, take a good quality Omega3 oil, Vitamin c and calcium, apart from balancing your hormones will help you to have beautiful skin, Another personal trick is raw garlic I take it a night it really balance your hormones over time

4- Don't touch the spots it will unbalance your skin PH and create more spots

5- wear suncream every day, acne ski is very sensitive so the sun or any light will make things worst , also the scars won't fade if you take the sun, I wear every day Neutrogena +100 it is oil free and doesn't shine

6- young people are abusing beauty products which is what's making skin more sensitive, so stop

7- Be patient with the right food and skin care you skin will change"

I will definitely be having more tips and information from Erika in future posts, I feel that everyone can learn something from everyone so if you have any questions for her or anything you want covered in the blog, feel free to message me.
ALSO! Check out her website! http://erikadelabarquera.com/ she's very inspiring! If you're on Twitter you can follow her @ErikaDLB <3

77 Reasons why you should do Yoga

Ok so when I was scheduling classes for this semester I saw that a yoga class was offered and I thought 'totally taking that..easy A' and not really thinking much of it. I have to say, thank God I took Yoga because I fell in love with it. It is a GREAT way to stretch your muscles and become more flexible, improve your strength, give you energy, tone your muscles and everyone can do it. In fact, a lot of atheletes are encouraged to take yoga as a form of physical therapy to help inprove their injuried muscles. So..I did a little research to look further into what the benefits of yoga were..
According to http://www.nursingdegree.net/blog/24/77-surprising-health-benefits-of-yoga/ there are 77 reasons why Yoga is good for you..

"Health Benefits Within
From lowering blood pressure to increasing pain tolerance, the following health benefits can all be discovered within the body.

1. Blood pressure. A consistent yoga practice decreases blood pressure through better circulation and oxygenation of the body. These two exercises can help lower blood pressure.
2. Pulse rate. A slower pulse rate indicates that your heart is strong enough to pump more blood with fewer beats. Regularly practicing yoga provides a lower pulse rate.
3. Circulation. Yoga improves blood circulation. By transporting nutrients and oxygen throughout your body, yoga practice provides healthier organs, skin, and brain.
4. Respiratory. Like the circulatory system, a lower respiratory rate indicates that the lungs are working more efficiently. Yoga decreases the respiratory rate through a combination of controlled breathing exercises and better fitness.
5. Cardiovascular endurance. A combination of lower heart rate and improved oxygenation to the body (both benefits of yoga) results in higher cardiovascular endurance.
6. Organs. Yoga practice massages internal organs, thus improving the ability of the body to prevent disease. Additionally, an experienced yoga practitioner becomes better attuned to her body to know at first sign if something isn’t functioning properly, thereby allowing for quicker response to head off disease.
7. Gastrointestinal. Gastrointestinal functions have been shown to improve in both men and women who practice yoga.
8. Immunity. Yoga practice has frequently been correlated with a stronger immune system. Read this article for more on the immune system and yoga, including some poses that specifically work on areas of immunity.
9. Pain. Pain tolerance is much higher among those who practice yoga regularly. In addition to pain tolerance, some instances of chronic pain, such as back pain, are lessened or eliminated through yoga (see below for more on back pain).
10. Metabolism. Having a balanced metabolism results in maintaining a healthy weight and controlling hunger. Consistent yoga practice helps find the balance and creates a more efficient metabolism.

Health Benefits Without
Just as many health benefits occur within the body, there are many benefits that can actually be experienced from without the body. From better sleep to more energy and strength, this list provides several benefits found on the outside of the body.

11. Aging. Yoga stimulates the detoxification process within the body. Detoxification has been shown to delay aging, among many other health benefits.
12. Posture. The very nature of yoga teaches the practitioner how to hold and control one’s body in a more healthful position. Through consistent practice, your posture will improve so that you look more confident and healthy.
13. Strength. One of the premises of yoga is that you are using the weight of your own body for overall strength. Find out more about how yoga works as an excellent method of strength training in this article.
14. Energy. Regular yoga practice provides consistent energy. In fact, most yogis state that when you perform your yoga correctly, you will feel energized after your yoga session rather than tired.
15. Weight. The benefits of a better metabolism along with the exercise of yoga work to keep your weight in check. Additionally, the stretching of muscles longwise helps to reduce the amount of cellulite that can build around muscles.
16. Sleep. Because of the many benefits to both body and mind that a yoga routine can provide, many find that their sleep is much better. Read here for more on sleep and yoga, as well as some positions for helping induce sleep.
17. Balance. An integral part of the yoga practice is balance and control over your body. With a consistent practice, you will find that your overall balance will improve outside the yoga class.
18. Integrated function of the body. Yoga is derived from Sanskrit and means "to join together and direct one’s attention." This is exactly what happens to your body after you start practicing yoga. Yogis find that their body works together much better, resulting in more graceful and efficient body movements.
19. Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.
20. Core strength. With a strong body core, you receive better posture and overall body strength. A strong core helps heal and reduce injuries. This is why a lot of athletes do yoga as cross training (boxers, MMA fighters, etc). Read how this swimmer uses yoga to strengthen her core and improve her swimming.
21. Sexuality. Yoga can improve your sexuality through better control, more relaxation, and more self-confidence. Read more about the yoga and sexuality connection here.

Emotional Health Benefits
Due to the strong mind-body connection of yoga, there are many emotional benefits to be gained from a consistent yoga practice. Find out how yoga can help improve emotional health with this list.

22. Mood. Overall well-being improves with yoga practice. The combination of creating a strong mind-body connection, creating a healthy body, and focusing inward can all lead to improvement in your mood.
23. Stress Reduction. The concentration required during yoga practice tends to focus your attention on the matter at hand, thereby reducing the emphasis you may have been putting on the stress in your life. Read more about yoga and stress management here.
24. Anxiety. One benefit to the controlled breathing used in yoga is a reduction in anxiety. Learn more about how you can use yoga breathing to reduce your anxiety.
25. Depression. Some believe the negative feelings that you may be repressing are brought to the surface during some types of yoga exercise. When this happens, the negative energy is no longer stuck within you, but released through exercise. Regularly releasing this negativity leads to a reduction of depression in many people.
26. Self-acceptance. Focusing inward and realizing through your yoga practice that perfection is not the goal, self-acceptance begins to take over. This post describes how success is not measured by perfectionism in yoga.
27. Self-control. The controlled movements of yoga teach you how to translate that self-control to all aspects of your life.
28. Mind-body connection. Few other exercises offer the same mind-body connection that yoga does. As you match your controlled breathing with the movements of your body, you retrain your mind to find that place of calm and peace that long-time yogis know.
29. Positive outlook on life. Continued practice of yoga results in a balance of many hormones and nervous system, which brings about a more stable, positive approach to life.
30. Hostility. Most yogis report a huge reduction in the amount of hostility they feel as well as a sense of control when anger flares. This calm effect is likely from the relaxation and meditation that is incorporated in their yoga practice that leads to an overall calming of the nervous system. Less hostility means lower blood pressure and stress and a healthier approach to life.
31. Concentration. Researchers have shown that as little as eight weeks of yoga practice can result in better concentration and more motivation.
32. Memory. Improved blood circulation to the brain as well as the reduction in stress and improved focus results in a better memory.
33. Attention. The attention required in yoga to maintain the structured breathing in conjunction with yoga poses sharpens the ability to keep a sharp focus on tasks.
34. Social skills. In yoga, you learn the interconnectedness of all of life. Your yoga practice soon evolves from a personal journey to one connecting to to the community at large where your social skills improve along with your yoga practice.
35. Calmness. Concentrating so intently on what your body is doing has the effect of bringing calmness. Yoga also introduces you to meditation techniques, such as watching how you breathe and disengagement from your thoughts, which help calm the mind.

Body Chemistry
Several aspects of body chemistry such as glucose levels and red blood cells are affected by yoga. Learn how you can improve your body chemistry through yoga.

36. Cholesterol. Yoga practice lowers cholesterol through increased blood circulation and burning fat. Yoga practice is a great tool to fight against harmful cholesterol levels.
37. Lymphatic system. Your lymphatic system boosts your immunity and reduces toxins in your body. The only way to get your lymphatic system flowing well is by movement. The specific movements involved in yoga are particularly well-suited for promoting a strong lymphatic system.
38. Glucose. There is evidence to suggest that yoga may lower blood glucose levels.
39. Sodium. As does any good exercise program, yoga reduces the sodium levels in your body. In today’s world of processed and fast foods that are full of sodium, lessening these levels is a great idea.
40. Endocrine functions. Practicing yoga helps to regulate and control hormone secretion. An improved endocrine system keeps hormones in balance and promotes better overall physical and emotional health.
41. Triglycerides. Triglycerides are the chemical form of fat in the blood, and elevated levels can indicate a risk for heart disease and high blood pressure. A recent study shows that yoga can lead to "significantly lower" levels of triglycerides. Read more about the results of that study here.
42. Red blood cells. Yoga has been shown to increase the level of red blood cells in the body. Red blood cells are responsible for carrying oxygen through the blood, and too few can result in anemia and low energy.
43. Vitamin C. Vitamin C helps boost immunity, helps produce collagen, and is a powerful antioxidant; and a yoga regimen can increase the vitamin C in your body.

Exercise Health Benefits
As a form of exercise, yoga offers benefits that are sometimes not easily found among other exercise regimens. Check out these reasons to include yoga in your or your patient’s health program.

44. Low risk of injury. Due to the low impact of yoga and the controlled aspect of the motions, there is a very low risk of injury during yoga practice compared to other forms of exercise.
45. Parasympathetic Nervous System. In many forms of exercise, the sympathetic nervous system kicks in, providing you with that fight-or-flight sensation. Yoga does the opposite and stimulates the parasympathetic nervous system. The parasympathetic system lowers blood pressure and slows the pace of your breathing, which allows relaxation and healing.
46. Muscle tone. Consistently practicing yoga leads to better muscle tone.
47. Subcortex. Subcortical regions of brain are associated with well-being, and yoga is thought to dominate the subcortex rather than the cortex (where most exercise dominates).
48. Reduced oxygen consumption. Yoga consumes less oxygen than traditional exercise routines, thereby allowing the body to work more efficiently.
49. Breathing. With yoga, breathing is more natural and controlled during exercise. This type of breathing provides more oxygen-rich air for your body and also provides more energy with less fatigue.
50. Balanced workout of opposing muscle groups. As with all of yoga, balance is key. If a muscle group is worked in one direction, it will also be worked in the opposite direction to maintain balance. This balance results in a better overall workout for the body.
51. Non-competitive. The introspective and self-building nature of yoga removes any need of competition in the exercise regimen. With the lack of competition, the yogi is free to work slowly to avoid any undue injury as well as promote a more balanced and stress-free workout.
52. Joint range of motion. A study at the University of Pennsylvania School of Medicine indicated that joint range of motion was improved by participants who practiced yoga.
53. Eye-hand coordination. Without practice, eye-hand coordination diminishes. Yoga maintains and improves eye-hand coordination.
54. Dexterity. The strong mind-body connection and flexibility gained from yoga leads to grace and skill.
55. Reaction time. Research done in India shows that reaction time can be improved with specific yoga breathing exercises in conjunction with an already established yoga practice. The improvement was attributed to the faster rate of processing and improved concentration gained from yoga.
56. Endurance. Working the entire body, yoga improves endurance and is frequently used by endurance athletes as a supplement to their sport-specific training.
57. Depth perception. Becoming aware of your body and how it moves, as one does in yoga practice, leads to increased depth perception.

Disease Prevention
Doctors and nurses love yoga because studies indicate that it can help prevent the following diseases.

58. Heart disease. Yoga reduces stress, lowers blood pressure, keeps off weight, and improves cardiovascular health, all of which lead to reducing your risk of heart disease.
59. Osteoporosis. It is well documented that weight-bearing exercise strengthens bones and helps prevent osteoporosis. Additionally, yoga’s ability to lower levels of cortisol may help keep calcium in the bones.
60. Alzheimer’s. A new study indicates that yoga can help elevate brain gamma-aminobutyric (GABA) levels. Low GABA levels are associated with the onset of Alzheimer’s. Meditation like that practiced in yoga has also been shown to slow the progression of Alzheimer’s.
61. Type II diabetes. In addition to the glucose reducing capabilities of yoga, it is also an excellent source of physical exercise and stress reduction that, along with the potential for yoga to encourage insulin production in the pancreas, can serve as an excellent preventative for type II diabetes.

Symptom Reduction or Alleviation
Medical professionals have learned that the following diseases or disorders can all be helped by maintaining a yoga practice.

62. Carpal tunnel syndrome. Individuals with carpal tunnel syndrome who practiced yoga showed greater improvement than those who wore a splint or received no treatment at all. Researchers saw improved grip strength and reduction of pain in the study participants.
63. Asthma. There is some evidence to show that reducing symptoms of asthma and even reduction in asthma medication are the result of regular yoga.
64. Arthritis. The slow, deliberate movement of yoga poses coupled with the gentle pressure exerted on the joints provides an excellent exercise to relieve arthritis symptoms. Also, the stress relief associated with yoga loosens muscles that tighten joints.
65. Multiple sclerosis. According to this article, "yoga is now recognized as an excellent means of MS management." Additionally, National Center for Complementary and Alternative Medicine is funding a clinical trial of yoga for treating multiple sclerosis.
66. Cancer. Those fighting or recovering from cancer frequently take advantage of the benefits that yoga provides. Cancer patients who practice yoga gain strength, raise red blood cells, experience less nausea during chemotherapy, and have a better overall well-being.
67. Muscular dystrophy. Using yoga in the early stages of muscular dystrophy can help return some physical functions. The practice of Pranayam yoga helped one teen regain many of his abilities lost to muscular dystrophy. Learn more in this article.
68. Migraines. Regular yoga practice has been shown to reduce the number of migraines in chronic migraine sufferers. This post describes how yoga can reduce migraines.
69. Scoliosis. Yoga can straighten the curvature of the spine associated with scoliosis. Find out how this yogi cured her scoliosis and continues to help others as well.
70. Chronic bronchitis. Exercise that does not elevate respiration, yet increase oxygen levels in the body is ideal for treating chronic bronchitis. Luckily, yoga can do this, as well as aerate the lungs and provide energy.
71. Epilepsy. Focusing on stress reduction, breathing, and restoring overall balance in the body are the focus of how yoga can help prevent epileptic seizures.
72. Sciatica. The intense pain associated with sciatica can be alleviated with specific yoga poses. Here are 10 great ones to help relieve pain.
73. Obsessive Compulsive Disorder. Studies of people with OCD have shown that practicing yoga has lead to a reduction in symptoms–resulting in less medication or medication no longer needed.
74. Constipation. Due to the practice of yoga and overall better posture, the digestive and elimination systems work more efficiently. If the practitioner also has a healthy diet, any constipation will be eliminated through yoga.
75. Allergies. Using a neti pot to clear the sinuses is an ancient form of yoga to help reduce or eliminate allergy symptoms. Certain types of breathing can also help clear the nasal passages.
76. Menopause. Yoga practice can help control some of the side effects of menopause. Learn how the bridge pose can help reduce hot flashes here.
77. Back pain. Yoga reduces spinal compression and helps overall body alignment to reduce back pain. Find a yoga pose to help lessen back pain here."

*This information is from http://www.nursingdegree.net/blog/24/77-surprising-health-benefits-of-yoga/

Are you convinced yet? Go to YouTube/Google and learn different yoga poses/routines even if you're a beginner.

Getting rid of/Preventing the 'Double Chin'

Let's face it...we all know a ton of different ab exercises as well as various routines to get our bodies in shape ...but do you know any exercises off the top of your head that focus on the "double chin" area? I found a few simple exercises that help firm up & to prevent and/or get rid of the infamous double chin.

The exercises and information provided are from http://facialexercisesguide.com/8/how-to-get-rid-of-double-chin-3-double-chin-exercises/ :)

"Exercise 1

While standing up, pull your head slightly back such that your face is tilted towards the ceiling.
Now try to kiss the ceiling by stretching your lips and puckering up. Hold for five seconds. Repeat five times.
Remember to leave the other facial muscles that are not engaged in this exercise as relaxed as possible.
Exercise 2
This exercise can be done on a seated or standing position. Pull your spine straight up and leading with the chin, gently rotate your head from one shoulder to another.
Do not hurry while performing this exercise, and make only slight, precise movements. Work your way to doing full head rolls. Stick to semi circular motions if full circular rotations bother your neck. Do a full roll three to five times."

How to get rid of 'the Pouch'!

One of the biggest target areas women want to work on is their lower stomach, the infamous pouch.
I myself, am also working out to be one step closer to my "dream appearance"...
*I found this awesome diagram compliments of Pinterest.com and from fuckyeahfitspo.tumblr.com.*

*Do these moves in the morning when you wake up and at night before going to bed*

ON THE BLOG it says: "ATTENTION ALL GIRLS: We ALL know that the lower stomach is one of the very hardest places to burn fat and tone. These are some terrific exercises to do in the morning and at night to burn those hard to tone areas! Do this every morning when you wake up, and every night before you sleep. I guarantee you’ll see results in a week flat! ♥ A.Fitspirational.Blonde"

^Keep in mind the long term goals. You're not going to have a flat stomach in a week so just keep the motivation and it will pay off in the long run I promise.

Teeth Whitening Recommendations ;)

As promised from my previous post...I figured I would give some insight on what teeth whitening products I have used and/or suggest. The main products I use are over the counter.

The main thing to consider when using teeth whitening products is to make sure one of the ingredients listed is hydrogen peroxide.

One of the best products I've used (and still do) is Arm & Hammer's Whitening Booster that you use with any toothpaste.. best part? $5.49. It has the hydrogen peroxide that really helps gradually whiten your teeth.

To work with the whitening booster, I use Rembrant's stain removal toothpaste.

If whitening booster and whitening toothpaste aren't enough, the whitening strips I found beneficial were the Crest 3-D White Strips.
BE CAREFUL THOUGH it may cause sensitivity to teeth and gums. Instead of using them 2x a day I only use them once a day to help prevent sensitivity.

Arm & Hammer's baking soda toothpaste is also a good product for every day whitening.

Hopefully these products will work for you guys! Any other suggestions or product recommendations? Let me know :)

Benefits of Drinking Coffee

Good news for all you coffee lovers out there! I've been hearing that coffee, besides giving you a jumpstart to your morning, has some health benefits. I did a little bit of research, not extensive or anything but here's the main information:

According to WebMD...
"Recent research shows that coffee drinkers (compared to noncoffee drinkers) are
- less likely to have type 2 diabetes, Parkinson's disease, and dementia
- have fewer cases of certain cancers, heart rhythm problems, and strokes"
http://www.webmd.com/food-recipes/features/coffee-new-health-food

According to Harvard Medical School...
"Blood pressure. Results from long-term studies are showing that coffee may not increase the risk for high blood pressure over time, as previously thought. Study findings for other cardiovascular effects are a mixed bag.

Cancer. Coffee might have anti-cancer properties. Last year, researchers found that coffee drinkers were 50% less likely to get liver cancer than nondrinkers. A few studies have found ties to lower rates of colon, breast, and rectal cancers.

Diabetes. Heavy coffee drinkers may be half as likely to get diabetes as light drinkers or nondrinkers. Coffee may contain chemicals that lower blood sugar. A coffee habit may also increase your resting metabolism rate, which could help keep diabetes at bay."
http://www.health.harvard.edu/press_releases/coffee_health_benefits

AND
According to Mayo Clinic...
"Newer studies have also shown that coffee may have benefits, such as protecting against Parkinson's disease, type 2 diabetes and liver cancer. And it has a high content of antioxidants. "
http://www.mayoclinic.com/health/coffee-and-health/AN01354

This gives you an excuse to go out to Starbucks and buy a Venti frappuccino. Kidding. After doing a little research, however, I feel a little bit better that my addiction to my Keurig is actually doing the body good ;)
...The only downside to drinking a lot of coffee is that over time it stains your teeth, which clearly means I should give you some teeth whitening product recommendations in the next post ;)


Photo Credit:
http://www.google.com/imgres?hl=en&sa=X&biw=1280&bih=717&tbm=isch&prmd=imvnsr&tbnid=PE93BcQ_Fd-bqM:&imgrefurl=http://athenagrayson.com/blog/2011/11/28/momming-mondays-making-sense-of-scents/&docid=rW0wfaM7ynn1UM&imgurl=http://athenagrayson.com/blog/wp-content/uploads/2011/11/coffee_beans.jpg&w=400&h=300&ei=WB1QT7veO6Tl0QG51bS6DQ&zoom=1&iact=hc&vpx=849&vpy=355&dur=65&hovh=194&hovw=259&tx=155&ty=118&sig=104968184224994541996&page=5&tbnh=158&tbnw=230&start=75&ndsp=21&ved=1t:429,r:14,s:75

Another Easy Way to Curl Hair

So one of my best friends was telling me about a new curling iron she got, the curling wand. I had seen these "wands" at various stores but didn't think much of them. Anyways, my best friend came over and showed me how she curls her hair and I gave it a try. I LOVE IT! It's easier, it's less time consuming (esp. for girls with long hair like me) and gives a different curly look.
Best part is... $29.99 at Target. ;)
* Make sure you use the glove that comes with it.
All you need to do, once the iron is on and ready to go, take strands of hair and wrap them around and hold for a few seconds.

Your curls should look similar to Taylor Swift's curls shown here. If these are too tight for you,  run your fingers through or even flip your hair over and shake your head to help loosen them.

Also, curl AWAY from your face to make the curls look more natural.

For the visual learners out there, like me, I found a YouTube video tutorial:
http://www.youtube.com/watch?v=XuY5ASiRqWw

<3 ALi
Twitter: @xALi0RR

Best Mascaras I've used! Seriously. The best.

I LOOOVVEEE trying new mascaras and testing which ones hold true to what they advertise. The downside would obviously be purchasing a product that doesn't work. I have tried a lot of drugstore mascaras but these are the BEST ones I've used so far:


- Maybelline Great Lash Mascara
On a lot of makeup sites I've read that a lot of girls use this mascara so I decided to give it a try. I have to say...very impressive. The problem is my eyes itch like crazy so I stopped using this mascara..that doesn't mean yours will though. It's worth a try. I had girls come up to me and ask what kind of mascara I used because they liked how long my eyelashes looked.

- L'Oreal Telescopic Explosion
That's right..the odd looking mascara wand. This mascara is great for length and the small eyelashes in the corners of your eyes. It's good because you can focus on small sections of your eyelashes.

- Maybelline Lash Stiletto
I've used this mascara multiple multiple times because I love how it makes my eyelashes look. The only reason I don't wear this mascara right now is because with ALLLL the mascaras out there, there has to be other great mascaras to try as well. This one was my absolute favorite for the longest time. Definitely gives your lashes length and volume.

- * L'Oreal Voluminous ORIGINAL *
This mascara is currently my FAVORITE. Seriously. It looks like I have fake lashes on. It's great for length and volume as well. A lot of girls compliment me on my eyelashes and always ask what I do. I DEFINITELY recommend trying this mascara.


There you have it. My top 4 winning mascaras I'd recommend to anyone. I'm constantly trying new products so I'll keep you in the loop if any of these favorites change. Let me know what you think if you try any of these or if you have any suggestions on which ones I should try next. <3

My Cardio Routine

Jogging...Running...Swimming...
Ellipticals...Kickboxing...Stairsteppers...
Bicycles...Rowing Machines...Pilates...
Powerwalking...Sprints

The point is, there are various ways to execute a good cardio routine. I was told the main way to lose weight is to run run run run run (...and a lot of it). I never had the desire to run long-distance, it's boring to me. I decided to divide my cardio workout to keep it energizing and less boring. Instead of only running....

(At the gym) Started with:
Elliptical - 5min
Stairstepper - 5min
Bike - 5min
Jogging - 5min
Power Walk - 5min
Total: 25min

...seems fairly easy right? If you're just starting out you WANT to start off SLOW AND EASY and gradually build up your time intervals. 5 minute intervals of different forms of cardio keeps your body in a state of confusion which limits your routine and weight from plateau-ing.

3 days a week and every day you do your cardio routine, increase each exercise by 30sec-1 min.
For example, as shown above Day 1 would be 25 minutes total. Day 2 when you increase each exercise by a minute would bring the total cardio time to 30 minutes.
Also, allow a LITTLE bit of rest time inbetween exercises which will keep your heart rate up to an extent.

*This is my cardio routine I follow, I'm not a personal trainer.. just giving insight on what works for me. The gradual increase of time as well as the combination of different cardio workouts allows me to enjoy working out more and help form an every day habit.

...Don't go to a gym to do your workouts?
Alternate powerwalking, jogging, sprinting and stairs where you can do these different combinations around your home.

2 Benefits to take away from this:
- Dividing up your cardio keeps your body "confused" which helps burns more calories and you're less likely to coast and slack-off..SO SWITCH IT UP! :)
- Gradually building the time and switching things up makes you more likely to continue working out on a frequent basis. Think about it: You start working out on the first day that by the next few days you are so sore that you take a few days off to recover and then are less likely to want to continue exercising. It gets better with time so keep going!

Spray Tanning Trick

Besides the obvious that spray tanning is a better alternative than tanning beds, it is also more convenient, less costly and less time consuming. Even though going to a salon for spray tanning is nice, it can also be considerably expensive for how long your tan lasts. I've only done it once a few years ago for my senior prom. I used to lllooovvveeee going tanning in the tanning beds but senior year I had to have a mole removed immediately because the doctor said it was abnormal. Skin cancer runs on both sides of my family and had I kept going tanning at the rate I was going, I would have had skin cancer by my senior year of college (now). So... spray tanning became the alternative. Here's what I use at home:
This is a really great product I highly recommend. After showering, apply all over and let it dry. THE TRICK: After applying this self tanner use a regular daily lotion. Apply your lotion everywhere you sprayed to help buffer and evenly apply the tan eliminating streaks. Once you're done applying, wash your hands (soap and water) so you won't have awkward colored palms. If you sprayed your arms, after washing your hands take some regular lotion and apply working from the wrists down to your fingertips allowing the tan to "stretch" and fade to your fingertips. That way it doesn't look like you have a tan with sleeves that cut off at the wrists and then have white hands.

Need a face tan?

LOVE this face moisturizer with gradual tanning by Victoria's Secret!



Even though I loved going in tanning beds, it isn't worth ruining your skin and dramatically increasing your risk of skin cancer. Use this trick with your self tanning lotions at home and I guarantee people will still compliment you on your tan.

Getting Rid of Acne Scars and Improving Your Overall Complexion

A little background story for ya, I didn't have the typical acne in high school instead it started......sophomore year of college, and bad acne as well. I went to the dermatologist and after using medication to help control acne I am left with the scarring and uneven skin tone. In the summer when I went to follow up with my dermatologist again he said I might want to consider 'Microdermabrasion'....... the word just LOOKS like it would be expensive haha. And to be quite honest, when getting it done professionally.... it can be (depending on what a you would consider 'expensive'). A place that I went to LUCKILY was working with Groupon so I spent $60 total for 1 session of Microdermabrasion when the original price was roughly $120.

LUCKILY FOR YOU GUYS I HAVE A BETTER ALTERNATIVE
Olay's Microdermabrasion kit you can use at home $22.99 according to Walgreens.com

Not only did I do the research for a better price alternative, I have been using this product for the past few months and I LLLLOOOVVVEEEE ITTTT. My scars have minimized and my overall complexion is SOOOOO much better. Everyone who knew how my acne was said my face has improved dramatically.
Here's the thing you need to keep in mind, consistency. My complexion improved over time not after the first few uses AND you should only use it once a week, too much exfoliation could create more oil on your face (therefore more breakouts).

After your first few uses you'll definitely feel your face is smoother,
Over time your scars will minimize and you'll have a better complexion

I still have a little bit of acne scarring to clear up but this is definitely worth the $25 and I completely trust in this product, it has definitely helped me save A LOT of money on professional treatments.

(Photo from Walgreens.com)

What You Really Look Like

So after hours of being on one of my favorite websites, http://www.pinterest.com/, I came across this awesome website that will show images of other women similar to your size. All you need to do is go to...
http://www.mybodygallery.com/index.html
You can select your weight and height as well as a few other options and the search engine will gather up images of women with similar features. I thought this was so useful in showing women how other people view them instead of standing in front of the mirror having "distorted perceptions".
(Credit to Pinterest for finding and posting this website)