How To Use Spices To Make Healthy Food Less Boring

As we have heard time and time again, they key to maintaining a healthy weight is following a healthy diet. But what words come to mind when you hear the phrase "healthy diet?" Bland? Dry? Wheat grass? It doesn't always paint an appetizing picture. Most of the people who are able to maintain a healthy weight will tell you that the secret is to be satisfied by the food you eat. Sure you could probably lose weight by eating the recommended 3 ounces of skinless baked chicken breast, a modest portion of brown rice, and a heaping spoonful of steamed broccoli for dinner every night, but chances are you'll be sneaking back to the pantry or rummaging through the fridge a few hours later looking for something else that is more satisfying. Here are a few ideas of healthy, tasty ingredients that you can add to the foods you eat to make them a little more palatable.

Any healthy cook worth their salt (no pun intended!) will tell you that herbs and spices are the key to adding a ton of flavor to a recipe without adding extra calories. Herbs and spices contain phytochemicals, which research has shown may help prevent certain cancers, heart disease, and infections. Fresh herbs and spices usually contain more of these health-boosting phytochemicals, but their dried counterparts will offer some of the same benefits as well.

Here are some easy ways to incorporate more herbs and spices into your diet:
• Add some chopped, fresh basil to your favorite pasta sauce
• Marinate chicken breasts in lemon juice, dried thyme and rosemary
• Sprinkle oatmeal with pumpkin pie spice for a heartwarming treat
• Add some fresh, minced ginger to your favorite canned soup to add another depth of flavor
• Add a splash of vanilla to plain, nonfat yogurt along with some non-calorie sweetener to save on calories from added sugars

Spinach is another healthy ingredient that is surprisingly easy to add to everyday recipes, and it's a great way to increase your daily vegetable intake. Spinach has been given the accolade of being a super-food because of its high vitamin, mineral, and antioxidant content. - it is especially high in vitamins A and K, folate, and potassium. In order to benefit from the nutrients that spinach has to offer try some of these tasty suggestions:

• Use it as an ingredient in salads
• Wilt a few handfuls in a pan with some olive oil cooking spray and some minced garlic and add it to some pasta
• Toss a handful into a fruit smoothie to increase the vitamin and mineral content even more
• Add some spinach to the pan when you're making an omelet or scrambled eggs
Although regular spinach would work in these suggestions, baby spinach has a more delicate flavor and texture and it requires less cooking time.

Who said healthy cooking has to be tasteless cooking? Start adding tasty ingredients like these and you'll be on your way to enjoying healthy, satisfying meals.

Weight Control Through Exercise - It's More Than Diet

Weight control through exercise is about more than just diet; it also requires regular activity. Everything you eat contains calories, and even if you eat a low fat diet, your body will store unused calories as fat. Exercise helps control your weight by allowing your body to burn the calories that it might otherwise store as fat. Here's how you can use exercise to help control your weight.

1. Lower Your Daily Calorie Intake
If you're trying to lose weight, the first thing you want to do is lower your daily calorie intake (while increasing daily exercise). You can utilize Fitday's online journal to track the foods you eat and calories you consume. Use the following information to determine how many calories are in the food you eat, by weight:

• Carbohydrates and proteins contain 4 calories per gram
• Fats contain 9 calories per gram
• Alcohol contains 7 calories per gram

Keep track of your daily calorie intake for about a week before you begin dieting, and then you'll have some idea of how much less you need to eat in order to reduce your calorie intake. Most adults need between 1,500 and 2,000 calories per day; don't eat less than 1,300 calories per day, or your body could go into starvation mode (which puts your health at risk).

2. Increase Your Level of Physical Activity
Lowering your daily calorie intake while increasing your physical activity is the only reliable and safe way to lose weight and keep it off. Weight control involves a full scale lifestyle change, and no fad diet or crash diet plan can help you lose weight and keep it off.

Aerobic activities like swimming, walking, jogging and cycling are necessary if you're looking to control your weight. These simple exercises increase your rate of breathing, and allow your body to begin burning stored fat as fuel. Remember, for the first twenty minutes of any aerobic exercise, your body will be using energy made from food you ate that day. You won't start burning stored fat until you've exercised for over twenty minutes continuously.

3. Combine Aerobic Activities with Strength Training Exercises
Aerobic exercises can contribute to body fat loss, but you might still find that stubborn body fat won't disappear from problem areas such as the thighs, abdomen and buttocks. The bad news is, you can't lose body fat from just one area of the body at a time; fat loss has to occur from your entire body all at once. When fat deposits accumulate in one area, such as the belly, those fat deposits will be the last to go.

However, you can still tone the muscles of your body through strength training or anaerobic exercise. Toning your muscles means that you'll have more physical strength and endurance, which will help you to perform aerobic exercise for longer periods of time to burn more calories and control your weight more effectively. You'll also experience fewer sports related injuries because strength training improves your balance and strengthens joints. Also, since fat is burned within the muscles, building and maintaining muscle mass will allow you to burn calories more effectively, even while at rest.

How to Use Egg Yolk to Treat Hair Loss

One of the easiest and cheapest home remedies to treat hair loss is using egg yolk to treat your follicles. Eggs are safe for use on all hair types and may produce results, regardless of the extent of your hair loss.

Things You'll Need

• Eggs
• Whisk
• Pastry brush
• Towel
• Large bowls
• Almond or sesame oil
• Lemon
• Plastic shower cap

Use 2 eggs for short hair and 4 eggs for longer hair. Crack each egg lightly on the edge of a large bowl. As you crack the egg, turn it upright and separate the shell in half. Keep the egg yolk in the bottom half.

Pour the egg yolk back and forth between each half of the shell while holding your hands over the bowl. Allow the egg white to spill into the bowl, but keep as much of the egg yolk in the shell as possible. Continue this motion until the egg white has been emptied into the bowl.

Dump the egg yolk into a separate large bowl. Repeat this process for the remaining eggs. Add about 3 tbsps. of almond or sesame oil and a dash of lemon for each egg to the bowl. Mix well with a whisk.

Wash your hair with your regular shampoo and conditioner. While your hair is still damp, gently massage the egg mixture into your scalp. Cover the entire length of each strand of hair.

Wrap your hair in a plastic shower cap or dry towel. Let this mixture stand on your hair for about 30 to 45 minutes. The warmth of this extra layer will allow the mixture to infiltrate each strand. Rinse the mixture from your hair and repeat as necessary.

A Breast Cancer Diet Guide While In Treatment

When you're in treatment for breast cancer, it's important to maintain a healthy breast cancer diet. While you're being treated for cancer, your body is working hard, not only to fight the illness, but to repair healthy cells that may be damaged by chemotherapy and radiation treatments.

Why Supplements Aren't the Answer
Doctors believe that high-dose vitamin, antioxidant and herbal supplements may interfere with many cancer treatments. While a daily multivitamin is usually a safe way to supplement the vitamins you get from food, taking high doses of any one vitamin can carry health risks of its own. Remember, it's possible to take too much of any one vitamin; just because you need a certain amount of one vitamin to maintain optimal health, it doesn't mean that overdosing on that vitamin is good for you. In fact, the opposite is true.

When you take high-dose vitamin supplements, you run the risk of developing a dangerous build up of that vitamin in your liver. This can lead to liver damage and systemic health problems, which can be very bad news if you're already weakened by breast cancer and cancer treatments.

Furthermore, many herbal supplements, like St. John's wort, can interact with the drugs you're taking as part of your breast cancer treatment. Herbal and antioxidant supplements can change the way your body metabolizes drugs, making them less effective. If you're undergoing breast cancer treatment, talk to your doctor before taking any herbal supplements. Remember, just because a supplement is herbal, doesn't mean it's safe.

Get Your Vitamins From Food
While you're undergoing breast cancer treatment, your body needs plenty of calories so that you can maintain the strength to fight the illness, as well as repair damage done to healthy cells during chemotherapy and radiation. Don't be too strict in your breast cancer diet, and eat what you can keep down. A macrobiotic diet may be easier for many people to digest.

If you have trouble eating or keeping your food down, consider adding a nutritional drink to your diet plan. Read the label, as most nutritional drinks contain about 25% of your daily required vitamin intake.

Eat a Well Balanced Diet With Plenty of Protein
While you're undergoing treatment from breast cancer, you need to eat a well balance diet that includes plenty of fruits, vegetables, whole grains, lean meats, eggs and dairy products. Cancer therapies place your body under a lot of stress, so in addition to eating plenty of calories and getting enough vitamins, you'll need a lot of protein. If you can't eat red meat, fish or poultry, try a macrobiotic diet including plenty of the following:

• Eggs, which are also a good source of vitamins D and E.
• Milk, cheese, ice cream and yogurt.
• Beans, legumes and nuts, which are also full of B vitamins.
• Peach and pear nectars, as well as applesauce, which are good sources of vitamin C.

Cancer treatments can take away your appetite, make you feel nauseated and sap your strength. But the answer to maintaining a healthy diet during breast cancer treatment doesn't lie with vitamin supplements; instead, you need a healthy breast cancer treatment diet plan.

The Best Exercise For Back Fat

The lat pull-down is one of the best exercises for fighting back fat, and using a pronated grip (palms facing away from your body) activates more muscles, researchers found. Here's how to score the benefits, according to Brynn Jinnett of Refine Method in NYC:

If you're at the gym:

Kneel on one knee, handles in opposite hands, palms facing down (A). Draw shoulder blades together and pull elbows beside waist, palms and thumbs facing up (B).

If you're at home:

Kneel with band anchored in door frame, 1 end in each hand with arms extended at shoulder level, palms facing down (A). Draw shoulder blades together and pull hands beside hips (B).

How to Get Rid of Acne Naturally: 10 Easy Tips

Few escape the frustrating and unmistakably obvious experience of acne. Although typically most prevalent during your teens and early twenties, intermittent acne breakouts commonly continue during middle and late adulthood. Flare-ups occur when excess oil and dead skin cells block your pores and cause whiteheads and blackheads. Bacterial contamination and inflammation of the clogged pores leads to painful, pus-filled pimples. Employing a few easy skincare measures often helps you get rid of mild to moderate acne and reduces the likelihood and severity of future outbreaks.

Things You'll Need

• Mild skin cleanser
• Shampoo
• Oil-free skin products
• Tea tree oil

Clean Your Skin
Clean the skin of your face, neck, chest and upper back with a mild, nonabrasive, dye- and fragrance-free skin cleanser twice daily and after perspiring heavily. Avoid deodorant and other harsh soaps, which contain chemicals that may irritate your skin and worsen acne.

Wash your skin with your hands instead of a cloth or cleansing sponge, which may aggravate acne by abrading your skin.

Avoid washing your skin too frequently and scrubbing your skin harshly. Although cleansing your skin helps get rid of acne by removing excess oil and dead skin cells from your pores, frequent or harsh washing may aggravate acne by excessively drying and irritating your skin.

Wash your hair regularly to prevent oil, hairspray and other styling products from clogging your pores. The American Academy of Dermatology recommends daily shampooing if you have oily hair.

Promote Natural Clearing
Avoid picking or squeezing pimples, which irritates your skin and increases the likelihood of developing additional pimples. Squeezing pimples may also cause a deeper infection of your skin, potentially leading to acne scars. Your body will naturally heal mild to moderate acne pimples.

Consider using a topical tea tree oil preparation daily to help clear your skin and prevent further breakouts. In the medical text "Integrative Medicine," Dr. Sharon Hull notes that tea tree oil contains natural antibacterial chemicals, which may help reduce the number of pimples on acne-affected skin.

Minimize skin friction in acne-prone areas. The friction caused by a hat, helmet, goggles, tight clothing or athletic gear may delay acne healing and promote the development of new pimples. If you need to wear friction-causing clothing or gear, remove it as soon as possible after your activity concludes.

Avoid astringent products that contain alcohol. These products commonly cause excessive drying of your skin, which leads to increased oil production and further breakouts.

Keep Your Pores Clear
Avoid using cosmetics or sunscreens that contain oil, which can clog your pores and aggravate acne. Use skin products labeled as oil-free or noncomedogenic.

Wash your face with a gentle cleanser after completing your shift if you work in an environment where your skin accumulates dust, dirt or grease.

Avoid touching acne-prone areas with your hands to prevent the inadvertent transfer of potentially irritating substances to your skin.

The Best Protein Foods For Building Muscle

Getting plenty of protein in your diet is key when you're trying to build muscle mass. Your total dietary protein and calorie intakes are most important for effective muscle gains. However, some proteins help build muscle more efficiently than others.

Whey-Protein Foods
Whey protein is a complete protein, meaning it contains all essential amino acids, and one of the most beneficial proteins when you're trying to build muscle mass. A review published in 2009 in the Journal of the American College of Nutrition found that whey protein is better at supporting muscle growth with resistance exercise than soy protein, and that whey and casein are some of the highest-quality proteins available. To reap the benefits of whey protein for muscle building, try whey protein shakes, low-fat milk, plain Greek yogurt and cottage cheese.

Egg Whites
As with whey protein, egg-white protein is a high-quality, complete protein that helps build lean muscle mass when used in combination with resistance training. A review published in 2012 in the Journal of the International Society of Sports Nutrition reports that one study found ingesting 25 grams of a blend of egg-white, whey and casein protein before and after resistance training increases muscle mass and improves physical performance. While whole eggs are also an excellent source of complete protein, egg whites aren't high in cholesterol like egg yolks.

Grilled Chicken
Skinless grilled chicken is packed with high-quality protein, containing 26 grams of protein in each 3-ounce portion (which is about the size of the palm of your hand). Therefore, eating grilled chicken is an excellent way to meet your muscle-building protein needs. However, avoid eating the skin of the chicken, fried chicken or processed chicken in nuggets or patties. Such chicken products often contain extra calories from fat, added sodium and filler byproducts.

Lean Red Meat
As long as you choose lean cuts, adding red meat to your diet is an excellent way to help you meet muscle-building protein requirements. Red meat is also an excellent source of dietary iron, which helps maximize athletic performance. A 3-ounce portion of a Journal of the International Society of Sports Nutrition reports that to successfully build muscle, consume 1.2 to 2.0 grams of protein and 44 to 50 calories per kilogram of our body weight daily. This equates to 0.6 to 0.9 grams of protein and 20 to 23 calories for each pound you weigh.

How to Get a Flat Stomach in Two Weeks

Want to know how to lose weight fast? How doesn't? Miracle weight-loss products do not exist; if you want to get a flat stomach in two weeks, you've got to alter your habits. Most people carry excessive weight in their midsection, and unfortunately, it isn't easy to drop these pounds. But with determination and willpower, you can successfully slim your abdomen and achieve a flatter stomach in as little as two weeks.

Six Steps to a Flat Stomach
Eat more fiber. A low-fiber diet can cause abdominal bloating and extra pounds around the mid-section. Increase your fiber intake by eating fresh fruits and vegetables, or take a daily fiber supplement to help get you on the path to a flat stomach.

Lose water weight. A high-sodium diet cause water retention and abdominal weight. To get a flat stomach in two weeks, eat a low-sodium diet (fewer than 1,500mg a day) and drink at least eight glasses of water a day to flush excess fluids from your body.

Reduce your carb and sugar intake. Eat less than 30g of carbs a day to achieve a slimmer stomach in two weeks. Also, you won't get a flat tummy unless you cut back on sugary foods and drinks, including pastries, cookies and sodas.

Decrease your fat intake. Fatty foods, like fried and fast foods, can increase abdominal weight. Read food labels and purchase low-fat or no-fat foods - some can actually make it harder to get a flat stomach then non-diet foods eaten in moderation.

Start a workout plan. Exercise between 30 and 60 minutes a day to quickly shed pounds and get a flat stomach. Combine aerobic or high-impact workouts with abdominal exercises and strength-training exercises.

Lower your daily calorie intake. If you normally consume 2,000 calories a day, reduce it to 1,500. Combined with exercise, you'll lose 1 to 2 lbs. a week.

How to Get Rid of Razor Bumps in the Pubic Area

Grabbing a razor is one of the quickest and least expensive ways to get rid of unwanted pubic hair, whether you're going all-bare or just tidying up your bikini line. Without properly treating your delicate skin, you might end up with unsightly bumps and painful irritation caused by bacteria and ingrown hairs. Although prevention is the best treatment, if you find yourself with an uncomfortable eruption, there are several ways to treat your skin to get rid of the red, itchy razor bumps.

Prevent Razor Bumps
It's important to start with a clean, sharp razor to minimize the likelihood of nicking your skin or transferring bump-causing bacteria, while making it easier to get a close shave. Prepare the area by taking a warm bath right before, or applying a moisturizer that contains glycolic or alpha hydroxy acid the night before shaving to soften coarse hair. Right before shaving, wash the pubic area with a gentle facial cleanser that has salicylic acid in its formula. The salicylic acid kills bacteria that can later cause bumps. Additionally, trimming the hair with scissors before getting into the bath or shower can help keep your razor sharp.

Exfoliate Shaved Skin
Ingrown hairs are the leading culprit of those irritating razor bumps, which is a condition known as pseudofolliculitis. Exfoliating freshly shaved skin helps prevent razor bumps by preventing the hairs from becoming trapped from the get-go. It also helps treat them by freeing hairs that are trapped within the razor bumps. Additionally, exfoliating your skin loosens and removes dead cells that can further block hair follicles, preventing the appearance of more bumps. Try using a washcloth, loofah, sugar scrub or a gentle exfoliating wash to smooth your skin and clear up razor bumps. Wait approximately 24 hours after shaving before exfoliating the skin to avoid additional irritation.

Soothe Inflammation
The inflammation and discomfort associated with razor bumps can be painful and itchy. Soothe the area by dabbing on a thin coating of 1-percent hydrocortisone cream. If you're looking for a more natural treatment, try using oatmeal, which contains skin-soothing properties to decrease inflammation. Grind oats into a fine flour-like powder, then mix it with enough water to form a paste. Applying aloe vera gel is another way to clear up the bumps while soothing your skin.

Fight Bacteria
Bacteria can cause pimple-like razor pumps in addition to infecting ingrown hairs, which can cause increased redness, irritation and pustules in the area. As soon as razor bumps emerge, dab on bacteria-killing hydrogen peroxide once or twice daily or wash the area with a zit-zapping facial cleanser. Salicylic acid kills pimple-causing bacteria, making it useful in treating existing bumps and preventing razor bumps when it’s used before shaving. Applying an antibiotic ointment, which is readily available over-the-counter at most drug stores, also fights bacterial infection while easing your discomfort.

See a Doctor
If you've tried treating the bumps at home without any success, see a doctor. You might need oral antibiotics or prescription-strength treatments such as corticosteroids to treat severe inflammation.

Benefits & Risks of a Green Tea Dietary Supplement

Originally discovered in China, the green tea extract found in the green tea dietary supplement is believed to be a natural way to help you lose weight. Though not regulated as one of the FDA dietary supplements, green tea has also been found to provide many benefits to the human body. It's one reason that soft drink companies have created drinks like Lipton Diet Green Tea and organic companies have turned to green tea packets as a source of revenue. But, the green tea dietary supplement has also been associated with some risks that have forced scientists to devote studies to finding out whether or not green tea is the miracle drug that it is advertised as. If you are thinking about adding a green tea dietary supplement to your diet, consider the benefits and risks associated with it first.

The Benefits 
Though it contains less caffeine than a cup of coffee, the caffeine in a green tea dietary supplement is believed to help the body burn calories more quickly than normal. This is believed to fuel weight loss and help the body break down fat more easily. That's not the only benefit of the green tea dietary supplement, though.

Some studies have suggested that green tea may contain a powerful antioxidant that can help the body fight cancer cells. The studies have shown that people drinking the green tea have a higher success rate when it comes to beating cancer. Green tea has also been found to help arthritis and other joint problems.

It's also known to detoxify the body and keep the immune and circulation systems working properly. Finally, it's been shown to help those with high cholesterol levels regulate cholesterol levels. These are just some of the positive things that green tea can do for you.

The Risks
Unfortunately, the bad part about green tea is that too few studies have been done on it to date. That means that for all the good it can do for you, it can also put you at risk. Most green tea dietary supplements that promise fantastic results when it comes to weight loss, for instance, are nothing more than overpriced laxatives. They can cause everything from diarrhea and vomiting to upset stomach and unusual cramping.

They may deliver positive results though, and you may lose weight. But putting your body through that type of trouble isn't good for you. The green tea dietary supplement should also not be taken by any women undergoing pregnancy, as it could cause complications. Until more is known about green tea, you might be better off trying other methods to get the benefits that green tea provides.

Alternatives
Though the green tea dietary supplement may eventually be cleared to help people lose weight and reap the benefits of the green tea extract, there are better ways to get the benefits now. Indulge in the real thing, and brew up some natural green tea. Use vitamins, a healthy diet and a workout routine to help you lose weight, improve your circulation and immune system, and improve your body. It may not be as easy as taking a pill, but it will help your health.

How to Get a Flat Belly in 7 Days

Getting a flat belly in seven days requires dedication to exercise and observing what you eat and drink. But you will see results if you're committed to eating a healthy diet and working out every day. To get a flat stomach in seven days, an intense series of physical activities and fat-blasting exercises are required.

Do crunches several times a week. Performing about 10 crunches per hour is a good way to keep the muscles in your belly tight. However, to lose maximum fat in your belly do 20 crunches every hour of the day instead. This will increase the size of the muscles in your stomach which will give it a flatter appearance once you have lost the fat in your stomach.

Run at least one mile per day. This is an intensive cardiovascular workout that will burn the most fat in your body. If you are unable to run a full mile non-stop, run as far as you can and then walk for a few moments while you catch your breath. When you are ready, continue running. This will not burn as much fat as if you were running non-stop, so push yourself as hard as you can. If you feel up to it, run one mile in intervals several times during the day. When you are finished running, consume a lot of water to replenish your fluids and then continue your crunches. If you are up to it, do jackknife sit-ups as well which will tighten your stomach muscles even more. You can perform a jack-knife sit-up by laying flat on your back and raising your arms and legs into the air simultaneously, being sure that your back is arched and shoulders are off the ground.

Eat small amounts of protein. You should not eat any meal that is heavier in fat during the course of this week. Eggs are great sources of healthy workout proteins, so consuming eggs before or after your workout can greatly benefit you. You can also purchase some protein shake-mix at a local fitness store. This mix can be blended with fruit and will give you a maximum amount of workout proteins. Keep your metabolism working consistently by eating five small snacks per day rather than three large meals. Eat small portions of raw vegetables or whole-wheat crackers as well as protein-rich granola bars. You can also eat one hard-boiled egg which will fill you up and provide you with healthy protein.

Drink plenty of water. Avoid sodas and juice. Unless it is a protein shake that you are drinking, drink water only. Water flushes your system, keeping it in top condition for your intense workouts. Water will also help you keep hydrated before and after running.

Work on doing as many sit-ups as possible. Pick a time during every hour where you can do a series of sit-ups quickly and then have a short rest. Crunches will tighten the smallest amount of muscles in your stomach, but they will take less effort. Sit-ups might hurt your back, but will tighten many more muscles in your stomach. Jack-knife sit ups are probably the most effective for toning your stomach muscles, but they are also the most difficult. Try starting out with 10 crunches per hour on the first day, then 20 on the second. Move on to 20 sit-ups every hour. For the last three days of the week, upgrade to jack-knife sit-ups and consistently do 20 of them every hour. This will be challenging, but stomach and abdominal exercises are instrumental to flattening your belly.

How to Lose 40 Pounds in 11 Weeks

Healthy weight loss is generally defined as between one and two pounds per week -- or roughly one percent of your body weight. If you weigh more than 300 pounds it is acceptable to lose between three and four pounds per week, ultimately resulting in a loss of 40 pounds in 11 weeks or less.

The key to this kind of weight loss is simple: eat less and exercise more. The fewer calories you put into your body and the faster you burn calories, the faster you will lose weight.

Eliminate alcohol, soda, processed foods (such as pre-made meals) and fast food from your diet. These items all have high calorie content but low nutritional content, meaning you will store a lot as fat but still be hungry later.

Order appetizers at restaurants. Alternatively, order a main entree but ask for half of it to be put away before you start eating. Restaurants tend to serve extremely large portions, so if you want to eat out you need to control how much you eat.

Reduce your portion sizes at home. Try saving some of your meal immediately, using smaller plates, chewing slowly and waiting for ten minutes before you get a second helping.

Replace your simple carbohydrates such as white bread and white rice with their brown, whole-grain counterparts.

Eat protein from a lean source with every meal. Protein is in most meats, but you should avoid high-fat, calorie-dense meats like pork chops and bacon, and instead stick with lower-fat options like most fish and chicken breast. Some cuts of steak are also lean.

Speak to a personal trainer about a resistance training program. Regular resistance training will boost your metabolism and make your body more efficient at fat burning when you are carrying out other activities.

Exercise for at least 30 minutes a day. On the days you don't resistance train, you should walk, run, swim or carry out any other activity that makes you sweat and your heart pound.

How to Treat Lower Back Pain Caused by Muscle Spasms

Lower back pain caused by muscle spasms is a common condition in adults. The causes of the spasms are unknown, but can be triggered by mental stress, improperly carrying a heavy object, or stretching too much. People with sedentary lifestyles are more prone to back spasms.

The typical symptoms of this kind of lower back pain are inability to bend in certain directions, and sharp shooting pains. If you experience back muscle spasms, here's how you can get relief and get moving again.

Talk to your doctor if the spasms occur frequently, such as more than once a month, and if they occur with no reason. There may be a more serious underlying condition that causes your muscles to seize.

You should also ask for prescription muscle relaxer to help you cope with emergencies. Prescription medicines are faster and more potent than over-the-counter treatments, but you may be advised not to drive while you take them.

As soon as you feel a lower back muscle spasm coming on, the first thing to do is take either your prescribed muscle relaxer, or a double dose of ibuprofen. Any back pain reliever containing magnesium salicylate or aspirin will also do.

Next, maintain an up-right position. It may be tempting to lie on your back, but lying still actually makes the pain intensify, and makes the spasm last longer. If you are on your back when a spasm hits, roll on your side, and use your arms to prop yourself up to get off the floor. Getting up will hurt at first.

Gentle movement is the key to making a spasm subside. Once your are standing up, walk around slowly. If twisting or bending causes a sharp pain in your lower back, then walk straight and don't turn too much.

Many people find relief from this type of lower back pain when they lift their knees up. Walk around taking high steps, as if you were in a marching band. Keep your back straight. See image.

Another thing that may relieve the muscle spasm is raising your arms in the air above your head. This gently stretches the back muscles vertically. See image.

Don't do anything that makes your back tense up, such as sucking in your stomach, or bending down to pick something up. To get something off the floor, squat with your legs spread to reach down. Keep your back straight

If you have sit while you work, sit on a chair or stability ball with your legs spread. This will help relax the lower back as well.

When the pain medicine has kicked in, you can try hot and cool compresses, or gentle massages to ease away the rest of your back pain.

To reduce the intensity of back muscle spasms in the future, do back strengthening exercises daily. The stronger your back muscles are, the faster they will go back to normal after a spasm.

Three Back Stretches for Your Lower Back

Back stretches can go a long way towards relieving the muscle tension that is the most common cause of back pain. Stretches for your lower back should be done carefully to avoid injury. Here are some simple lower back stretches that you can do at home; some of the stretches require a chair.

1) Cat Stretch

You'll perform this stretch on the floor, on your hands and knees. Make sure your hands are positioned immediately below your shoulders and your knees are positioned immediately below your hips.

• Start by arching your back towards the ceiling. Drop your head and pelvis. Keep your legs and arms straight and strong.
• Return to your original position.
• Drop your belly toward the floor; lift your face and hips toward the ceiling. Keep your legs and arms firm.
• Repeat this stretching sequence five to ten times, breathing slowly and deeply throughout. Inhale as you lift your face toward the ceiling; exhale as you drop your head and arch your back.

2) Seated Torso Twist

You'll perform this stretching exercise in a chair. Be careful with torso twists; if you don't do them properly, you can injure your spine. Keep your spine straight and don't force your body into the twist; allow your spine to move into the twist on its own, and only as far as is comfortable.

• Sit upright in a chair with your palms on your thighs or knees. Your head should be directly above your shoulders and you should be balanced firmly on your pelvis.
• Twist to the left. Place your right hand on the outside of your left knee, but don't use the hand to exert any pressure; simply place it there. Your spine should be doing the twisting all by itself.
• Allow your head to move into the twist as well. Once again, don't force it.
• As you twist, look as far to that side just by moving your eyes. This makes the twist more energizing.
• Hold the twist for 20 to 30 seconds, breathing deeply and fully into the lower abdomen and lower back. When you're finished, repeat the twist in the other direction.

3) Seated Forward Bend

Some people like to perform this lower back stretch while seated on the floor with their legs extended in front of them. However, if you lack flexibility in your calves, hamstrings and lower back, you're better off performing this stretch while seated in a chair.

• Sit upright in a chair; keep your spine straight and your head held erect above your shoulders.
• Place your palms in your lap. Relax your shoulders and arms.
• Place your feet at least hip width apart; you may want to separate the feet even more. If your feet are further apart than the width of your hips, turn your toes in toward one another slightly.
• Inhale; when you exhale, lean forward over your thighs. Allow your hands to dangle on either side of your feet. Keep your shoulders relaxed and your neck elongated.
• Breathe deeply into your lower back. Hold this stretch for 20 to 30 seconds. Come up slowly, so that you don't pass out.

Bikram vs Regular Yoga: The Differences in Calories Burned

Bikram yoga may be one of the best ways to achieve a high number of calories burned in an hour. Of all forms of yoga, it is perhaps the most challenging. For people of the same age and sex, one session of Bikram yoga can burn 500 to 1000 calories, approximately 30% higher than other yoga practices. Here are the core reasons that make this form of yoga such a calorie burning wonder:

More Intense Aerobic Exercise
A general practice session of Bikram yoga involves moving through a series of 26 poses and two breathing exercises in a room that's heated to 105 degrees Fahrenheit with 40% humidity. The sessions can last about 90 minutes. The heat and humidity of the environment create a much higher oxygen demand from the body than in normal conditions. The elevated requirement for oxygen forces the lungs to expand to a greater capacity to hold more oxygen. In regular yoga practice, lung expansion ranges from 35% - 40% of total capacity, whereas in Bikram yoga, the lungs will commonly expand to 50% of their capacity.

A higher level of performance is also required from the cardiovascular system. For Bikram yoga, the heart needs to pump more blood to the muscles and other organs and the exchange rate of oxygen and carbon dioxide at the cellular level is also higher. A 90-minute practice under these harsh conditions makes Bikram yoga a form of strenuous aerobic exercise with much higher intensity than other forms of yoga.

Higher Energy Demand for Heat Dissipation
When heat is generated by a muscular workout, it is transferred to the skin and dissipated into ambient environment so that the internal body temperature remains constant. The ambient temperature is normally lower than 98 degrees Fahrenheit. Heat loss from sweating is more passive and done without much energy expenditure. This is not the case for Bikram yoga. The heated environment creates a negative gradient that the body must work against the natural influx of heat from the room. With more heat being generated by muscles during the practice, more energy must be spent to actively transfer heat to the skin and out of the body. This is another unique characteristic that enables Bikram yoga practice to burn more calories than other yoga styles.

More Effective Muscle Conditioner
Muscles of Bikram yoga practitioners are trained to be more efficient in oxygen absorption and heat dissipation on a metabolic level. This leads to better muscle endurance during a workout. The Bikram yoga sequence of poses is conducted in such a way that is highly effective in building muscle strength. The external heat allows muscles to expand and contract to greater limits, so that higher flexibility can be achieved without the risk of injury. Since the level of muscle conditioning directly impacts the amount of calories a person burns during exercise, the regular practice of Bikram yoga will help lead to more efficient calorie burning.

How to Make Homemade Cellulite Treatment

Cellulite--the appearance of dimpling in the skin of the hips, thighs and buttocks, appearing predominantly in women--is actually caused by fat deposits that distort the tissue beneath the skin. One study reports that women spend nearly one hundred MILLION dollars a year trying to rid their bodies of this cottage cheese look. You might not be able to afford an expensive spa treatment to minimize the appearance of cellulite, but you can treat yourself with a homemade product using something you probably throw away on a daily basis!

Things You'll Need

• Old newspaper or towels
• Coffee grounds
• Small or medium bowl
• Seaweed strips or plastic wrap

Place the newspaper or towels on the floor, covering it in a couple layers to keep the coffee grounds from falling on and staining the flooring. This would also be a great way to use up those old telephone books you have lying around the house. Tear out a good amount of the pages and cover the entire floor with them, adding a second or third layer.

Pour the coffee grounds into a small or medium bowl. Microwave in 15-second intervals, until the grounds are warm but not hot. You can also use freshly-brewed coffee grounds; just be sure to let them cool to the point that you won't be burned.

Massage the coffee grounds into your thighs, buttocks, or other area where cellulite appears. Some of the coffee grounds will fall off; this is fine. Massaging the grounds into your skin not only helps minimize cellulite, but it is also a great exfoliant, sloughing off dead, dry skin cells.

Wrap the area with seaweed strips or plastic wrap, covering the area as much as possible. While plastic wrap does the trick as far as containing the coffee grounds, allowing the caffeine to be absorbed and break down the cellulite, seaweed contains natural elements that improve skin's elasticity, and is said to actually absorb fat. Your local health food store should carry seaweed wrap or be able to give you a recommendation on where you can find it.

Leave it on for five to ten minutes. Remove the seaweed or plastic wrap and rinse off the remaining coffee grounds. Repeat one to two times per week for maximum results.

Exercising, Lifting Weights, and Dieting, but Cannot Lose Belly Fat

Plateaus are the bane of exercisers and dieters. When you start your diet and exercise program, pounds and inches melt off quickly, but after several weeks your body will adapt to your new level of activity and reduced caloric intake and the losses may slow down. First, you should be patient, as a loss of one or two pounds a week may seem frustratingly slow, but it adds up to more than 50 pounds in a year. Next, you may need to vary your diet or exercise program to break through the plateau.

Spot Reduction Not Possible
Where your body stores fat and the regions from which it burns fat depend on your age, gender and genetic makeup. When you diet and exercise you will lose body fat, but you can't choose the areas you lose it from. Your body may burn fat from other areas before it burns fat from your belly area. As you continue to change your body composition as you diet and exercise, eventually you will burn belly fat, but it may be the last area of fat to disappear.

Diet
When your diet seems to be working, you may get overconfident and stop counting calories or start sneaking in extra treats to reward yourself for a hard workout. Exercise won't compensate for a bad diet. One hour of moderate- to high-intensity exercise burns approximately 600 to 700 calories, or the equivalent of a latte and muffin. Keep a food diary for a week to ensure that you are eating appropriately for your activity level and weight goal. To speed weight loss, reduce your intake by 200 calories a day, but don't go below 1,200 calories a day. Starvation diets reset your metabolism and make it harder to lose weight over the long term.

Exercise Plateaus
Your body adapts to exercise by getting more efficient. You need to increase the intensity or duration of cardio workouts as you develop more endurance. For strength training, if you can do more than 12 repetitions of a given exercise, increase the resistance by 10 percent for your next session to continue building muscles. Also, rather than doing the same workouts each week, avoid injury and challenge your body by varying workouts. For example, rather than running or biking every day, do a variety of different cardio activities such as swimming, elliptical trainer, backpacking or Nordic skiing. For strength training, vary the equipment you use or the types of lifts you do.

Abdominal Exercises
Even if you are losing belly fat, unless you develop your abdominal muscles, the area may still be flabby. Although abdominal exercises do not cause you to lose actual belly fat, they do firm up your belly and improve its appearance. According to the American Council on Exercise, the best exercises for your abdominal and oblique muscles are the bicycle maneuver, stability ball crunches and captain's chair exercises.

How to Make a Lemon Water Diet Drink

Lemon water diet drinks help to flush toxins out of the body. People consume the beverages as a way to lose weight, essentially by cleansing their body for 10 to 14 days. While the detox drinks are a popular weight-loss aid, they promote only temporary weight loss. They are, however, effective at revving up your metabolism. Sipping the lemony beverages while following a healthy diet and exercise plan can help you shed pounds effectively, and for the long term.

Things You'll Need

• Drinking glass
• 10 oz. filtered water
• 3 tbsp. Grade B maple syrup
• 3 tbsp. fresh lemon juice
• 1 tsp. cayenne pepper

Fill a drinking glass with 10 oz. of filtered water.

Add 3 tbsp. of Grade B maple syrup to the water.

Pour in 3 tbsp. of freshly squeezed lemon juice.

Add 1 tsp. of cayenne pepper. The cayenne pepper helps to increase blood flow and speed up your metabolism.

Stir the ingredients until they are thoroughly mixed together.

Consume the freshly made drink.

How to Tighten the Skin on Your Thighs after Weight Loss

One of the challenges many of us face after weight loss is how to tighten skin that sags. Such skin is often associated with rapid weight loss. This may be achieved by surgery, drastic lifestyle changes or the use of certain drugs to cut weight fast. Although quick results may be desirable, the satisfaction is in most cases short-lived. More often than not, the lost weight is regained just as quickly. Rapid loss of weight ultimately takes its toll on your body. One of the effects is loose skin, especially on the thighs.

What Causes Loose Skin?

Skin has to stretch to accommodate excess weight. Once the weight is shed, and especially when it's shed fast, the skin doesn't get an opportunity to tighten up effectively. When you have to contend with loose or sagging skin after weight loss, it diminishes your success. Loose skin has the potential to affect your self esteem. Certain exercises are beneficial if you want to tighten the skin on your thighs.

Exercises that Tone the Thighs

Regular presses on the inner thighs gradually tighten loose skin. Lie on your back and lift your legs up vertically. Spread your thighs apart slightly. Cross your arms so that each hand touches the opposite thigh on the inner side just above the knee. Bring your thighs together and at the same time push outwards with your palms. Count to 7 for each cycle, and aim to complete 10 cycles.

Lie on your back and rest your head on your hands. Draw up your legs so that they bend at the knees. Push your feet slightly apart. Draw in your abdominal muscles as you tilt the pelvis slightly above the ground. Squeeze your buttocks as you do the tilt. Press the knees together firmly once you get to the peak of the tilt. Count to 5, then slowly lower your body to the floor. Complete 10 sets. Also include aerobic exercises in your physical fitness activities.

Walking for just 20 to 30 minutes daily improves circulation, which helps to tighten loose skin on the thighs. Other measures to tighten skin involve diet and skin care.

Diet, Bath and Skin Care

Follow a diet plan that takes calories into account. However, it should not be so restrictive that it feels punitive. A low fat diet with minimal refined foods helps to prevent fat build-up. Cut down on consumption of fast foods. These foods generally have high fat and sugar content which results in excess weight. Fresh fruits and vegetables help to improve the elasticity of the skin. Drink lots of water daily to keep hydrated. This helps to rebuild and tone the skin on the thighs. It helps if you take a magnesium-rich food supplement to support muscle development and skin elasticity.

You can also use your daily bath time to tighten the skin on thighs. Use a loofah scrub on your legs and thighs to exfoliate loose skin. It also improves circulation and helps to tighten the skin. Apply lotions and creams onto your thighs that have proven efficacy to tighten loose skin. Some of the key ingredients in such products are vitamin E, collagen and olive oil.

Experts recommend that you lose no more than two pounds each week. A slow rate of weight loss is more kind to your body. You're more likely to maintain your ideal weight when you shed it off gradually. Slow weight loss also prevents the common aftermath of loose skin associated with rapid weight loss.

3 Exercises Targeted to Burn Belly Fat

If you want to burn belly fat, there is no better way to go about this than by simple, hard work in the form of good, old-fashioned exercise. Belly fat is a more colloquial name for what is really abdominal obesity, or in a more clinical sense, central obesity. When your body accumulates a certain amount of belly fat, the resulting effect is seen in a swelling waist size, and consequently, the need to buy larger-size pants. Since there is also a proven connection between the accumulation of belly fat and the morbidity involved with cardiovascular disease, you should really do everything in your power to burn off your central obesity before it becomes too much of an irreversible problem. Here are 3 exercises targeted to burn off your belly fat.

1. Cardio Exercises 

Walking, swimming and jogging are great ways to burn belly fat. If the sheer simplicity of mere walking surprises you, it shouldn't. The reason is because to burn belly fat, you first have to start with that annoying layer of fat that is surrounding your stomach in the first place. If you skip ahead to more specialized exercises at this point, like crunches, you will be developing your abdominal muscles, but they will remain hidden under all your belly fat. So to get started properly, all you really have to do is to get your body moving by way of very simple exercises like walking, swimming or just jogging. Walking or jogging just three or four times each week will get your metabolism to increase, as well as your heart rate. A heightened metabolism burns calories faster and so contributes to eliminating fat around your belly.

2. Abdominal Exercises

After first beginning your belly fat-burning mission with exercises like walking, jogging and swimming, you now have a shot at really exercising your abdominal muscles and developing them. Abdominal exercises like crunches--which involve you lying on the ground and bringing your knees up in alternating motions to touch your upper body--are great for working off that belly fat. Even yoga works well, such as the yoga asana pose, which requires you to lie on your back and then raise your legs and upper body at a 30 degree angle for 30 seconds at a time.

3. Interval Workout

An interval workout is defined as a workout where you do a high-intensity exercise for a certain period of time and then follow that up with a lower-intensity exercise. The thinking behind this is that you first work up your body at a good pace, and then you let your body recover. A good example of such a workout is to first jog for five minutes to warm up. Then, sprint for two minutes after that. Next, slow down to where you are running at a jogging pace, and then go back up to a full sprint for two more minutes. Finally, end things by going back to jogging for the final five minutes.

How to Make Spa Coffee Scrub

Beauty experts often recommend exfoliating scrubs to cleanse away old cells and smooth skin. Coffee scrubs may have added benefits, as well. According to Jennifer Tanner, on the Cancer Lynx website, the caffeine helps prevent cellulite formation by spreading fat cells, while its vasorestrictor qualities may help prevent varicose veins. By making your own coffee scrub, you can have your daily dose of caffeine without the "jitters," and bring the spa home with you

Things You'll Need

• 4 cups ground coffee
• 1 cup raw sugar, brown sugar or sea salt
• 5 tbsp. baby oil or massage oil

Mix the coffee and the sugar or salt thoroughly.

Blend the oil into the mixture, using your hands to ensure even distribution.

Rub a small amount of mixture over your skin, gently massaging it in small circles.

Rinse the scrub away with warm water.

Store the remaining scrub in an airtight container.

5 Reasons You Need a Women's Fitness Program

Implementing a specialized women's fitness program into your workout plan can give you success in your workouts. Losing weight and building muscle is the correct, healthy way to get in shape safely. Doing it the smart way ensures that the weight will stay off and that you can develop a consistent approach to living a healthy lifestyle.

It's a true but sobering fact that a woman's body is vastly different from a man's body. Therefore, the needs and requirements of the two are not the same. The quest to become fit for women must be approached slightly different than a man's angle. This further substantiates the fact that a women's fitness program must be different. A program dedicated to specializing in the needs of women is much more beneficial. Here are 5 reasons you need a women's fitness program to achieve your weight loss goals and build muscle according to your body type and composition.

1. Custom Workouts

A women's fitness program will have customized workouts and a specialized program. Gender-specific programs usually concentrate on certain body areas more than others and allow you to get the full benefit from your efforts. Whether the goal is to lose fat or trim inches, the workout plan laid out will cater to a woman's specific needs.

2. Bulking up

So you don't want to bulk up? Women generally don't. While men often pursue bulking up and gaining muscle mass, women are interested in sculpting, shaping and toning their bodies for efficient calorie-burning. A good workout program for women will embrace that goal and help you work towards it.

3. Physical Requirements

A woman's various physical needs and caloric requirements are taken into account when a fitness program is developed. When a woman experiences certain hormone cycles and elevations, her body will respond to calorie intake and muscle stimulation differently. This reaction will sometimes be positive and sometimes negative. Therefore, a woman's workout will take this into consideration in its design and allow for those times and situations where hormonal activity levels are elevated.

4. Weight Struggles

Most women struggle with losing weight, so women's fitness programs will concentrate heavily on those cardio and strength training exercises that work towards burning fat. There is likely going to be a solid but balanced mixed of a significant cardio workout coupled with light strength toning exercises. The weights will be light but the repetitions for each set will likely be high. Women don't have the desire to have large, rippling biceps, so it's not necessary to lift heavy weights aggressively.

5. Socialization

Although some women may discount it, a women's fitness program can be good socially and hold you accountable with your goals. Knowing that you're a part of a larger group may be motivation enough for you. You may have others who work out alongside you and help cheer you on, or maybe you're the cheerleader.

When you begin looking for a comprehensive women's fitness program, be sure to ask for a list of satisfied customers. Check to be certain that the fitness program has the experience, knowledge and resources to aid you in reaching your goals. Most women's fitness programs will outline in detail the features and benefits of their program.

Six Metabolism Boosting Foods for Faster Weight Loss

Metabolism is the process of how the body converts what you eat and drink into energy. Even at rest, the body needs energy provided by calories to handle necessary functions like breathing and circulating blood. The number of calories that the body needs varies based on age, gender and body composition.

The best way to increase metabolism is to increase muscle mass through strength training. Muscle tissue burns more calories at rest than fat tissue, so by converting some fat to muscle or increasing the amount of muscle, overall metabolism increases to burn more calories throughout the day.

While dietary intervention to boost metabolism is not widely proven, there are some foods that may temporarily increase the amount of calories burned:

1. Green tea: Green tea has the best evidence that it may raise metabolic rate. Studies have shown that drinking several cups of green tea per day, which contains caffeine and catechins, can help the body use more energy. A specific antioxidant, epigallocatechin gallate (EGCG), has been contributed to a small rise in calorie burn.
2. Water: Your body needs water to process food and convert calories into usable energy. Therefore, dehydration leaves the body at a disadvantage and causes this process to slow down.
3. Capsaicin: This is a compound that gives spicy peppers their burning sensation, and can crank up your metabolism. Try spicier foods by adding some chili peppers to stir fry, sauce or soup.
4. Caffeine: This stimulant found in coffee and tea can increase the amount of calories your body burns, but most studies have proven this effect with very high intake (8-10 cups per day). For some people, caffeine can cause heartburn, high blood pressure, or sleep problems, so don't increase your caffeine intake if you experience these side effects.
5. Lean protein: Protein-rich foods increase satiety, which can prevent overeating. While protein foods won't specifically increase the body's metabolism, lean protein like chicken or eggs can help you feel fuller for longer.
6. Whole grains: Whole grains, like oats or barley, are high in fiber and take longer to digest, which means your metabolism works for longer to convert this food into usable energy.

Avoid crash diets or diets that are very low in calories. Eating too few calories (below 1,800/day for men or below 1,200/day for women) can cause the body to enter into starvation mode, where metabolism slows down to avoid burning through food too quickly, and you may even lose muscle mass. This makes weight loss very hard.

In the long run, adding these foods may help increase your body's resting metabolism. However, it will not provide a quick fix for losing weight. Increasing exercise will burn more calories than these foods; if your goal is weight loss, aim to eat healthy and increase exercise at the same time.

Fat Burning Yoga: Increase Workout Intensity

To burn fat, your heart rate has to raised to an aerobic level. Traditional yoga (although strengthens muscles, increases flexibility and provides psychological calmness) is not intended to be fat burning yoga. However, by engaging in high intensity versions of yoga, you can raise your fat burning potential while still enjoying the benefits of traditional yoga.

Burning Fat With Yoga
Proponents of yoga site the conditions needed to properly perform a session that's capable of accelerating weight loss. Yoga is ideally practiced for a long period of time, 60-90 minutes, on an empty stomach. This causes the body's glycogen supplies, the sugar fueling the body as it works, to become depleted. This happens with most any physical activity performed long enough. The pancreas then secretes glucagons, a signal for fat to be used as the next energy source. Though this is true of yoga, it also true of nearly all long-term physical activity. However, yoga an also help burn fat by strengthening muscles. The stronger the muscle, the higher the calories required to sustain them.

Power Yoga
One way to ramp up the intensity of your yoga is to practice power yoga. Power yoga was developed as a way to increase yoga's appeal to western culture. It was meant to turn what was viewed as a peaceful meditative wind-down into a fat burning workout. It involves a series of difficult poses, done at a quickened pace, designed to keep your heart rate raised to a fat burning level.

For an average practitioner, Power Yoga burns about 300 calories an hour. The same as a brisk walk, but with muscular and flexibility benefits. It is not recommended for beginners, as besides being an arduous exercise, it also involves a degree of advanced flexibility.

Bikram Yoga
Bikram yoga, also called hot yoga, is one of the more strenuous schools of yoga. It is a series of poses done twice over a 90 minute session. The session takes place in a room, heated to around 95 degrees Fahrenheit. The room is also ideally kept at 40% humidity. It is believed by some that this challenging environment, as well as the more difficult poses involved in hot yoga, increases fat burning potential.

Bikram yoga does elevate the heart rate higher than more gentle yoga, thereby burning more calories and fat. The hot conditions have not necessarily been proven helpful. Although the claim that the severe sweating cleanses the body of toxins is not definite, you will lose a great deal of water from your body. Be sure to guard against dehydration if involved in hot yoga.

The bottom line is that it is unlikely that any school of yoga will burn as much fat off your body as an equivalent time spent running or engaging in a similarly intense aerobic work out. However, intense yoga is a worthy supplement of high impact aerobics and running. Properly performed yoga offers full body maintenance that compliments any fitness regimen.

How to Use Coconut Oil for Skin

It's difficult to top the versatility of coconut oil in beauty products. Whether you're dealing with dry, scaly patches or need help getting your skin clean at the end of the day, coconut oil can get the job done. No matter how you plan to use it, you'll want to warm the coconut oil between your fingers in order to make its semisolid consistency easier to spread.

Hydrate Your Skin
Many commercial moisturizers contain mostly water, which hydrates the skin initially but leaves it feeling parched again once it dries. Coconut oil, on the other hand, doesn’t evaporate, and the fats it contains help trap water to provide lasting moisture. The sweet-smelling oil also helps strengthen the skin barrier and has anti-inflammatory, anti-bacterial and antioxidant properties. While it's perfect for dry skin, coconut oil may be too heavy for oily complexions if applied all over -- just use it around your eyes as a hydrating eye cream. Dab dry areas of your body, like your elbows, knees, heels and legs, for additional soothing.

Remove Your Makeup
If you wear makeup regularly, you know that a traditional facial cleanser isn’t always enough -- particularly if you use waterproof cosmetics like eyeliner and mascara. Coconut oil makes an ideal makeup remover because it can break down the oils in your makeup that help it adhere to the skin without you having to pull or rub it. Before you wash your face with your usual cleanser, gently rub a little coconut oil across your makeup with a cotton pad and rinse with warm water.

Highlight Your Face
Highlighting adds dimension and a flattering illumination to your skin. Cosmetics companies offer highlighting products in both powder and cream form, but they usually have a lot of shimmer, which can emphasize fine lines, wrinkles and enlarged pores. For a subtler look, grab your jar of coconut oil instead. Dabbing a small amount of the oil along the tops of your cheekbones over your makeup adds a soft sheen that will catch the light for a natural glow.

Shave More Easily
Instead of shaving gel, use a dab of coconut oil to help the razor glide across your skin. Store-bought shaving creams often contain harsh chemicals that can dry out your skin and keep you from getting a close shave. Not only does coconut oil provide enough slip to get a close shave, it’ll actually moisturize your skin as you go. Coconut oil’s antibacterial properties also mean that you won’t have to worry if you get nicked.

8 Moves For A Stronger, Flatter Belly

We could rattle off all the perks of a stronger core, but you probably already know them (OK, we can't help it! Here are two great ones: you'll have an easier time wrestling into your skinny jeans and they up your chances of nailing an awesome tennis serve). But what you probably didn't realize? Even if you're exercising regularly, there's a good chance you’re still going through life with sub-par belly brawn.

"Lack of core strength is the number one imbalance that we see with our clients," says trainer Bruce Mack, cofounder of MBSC Thrive Functional Training. "If you don't correct it, you're not only more likely to experience nagging aches and pains—especially in the hips, knees, and low back—but you're also more at risk for injury."

Strengthen your core muscles (and get a flat belly while you're at it) with Mack’s simple, super-effective routine.

1. Diaphragm Breathing
Stand with feet hip-width apart, holding 1 heavy weight in each hand (start at about 15 pounds and increase if it feels too light) , arms by your sides. Pinch your shoulder blades together and roll your shoulders away from your ears. Keeping your core tight, slowly start to walk forward, making sure your foot rolls from heel to toe with each step. Continue walking for 45 seconds or about 40 yards, depending on your space. Bend at your knees and carefully lower weights to the ground to protect your back. Do 2 or 3 sets.

2. Active Forearm Plank
Get into a forearm plank position, elbows directly under shoulders, forearms pressing into floor. Hold this position for 30 to 34 seconds, actively pulling your elbows to the toes to really turn on your core muscles. Repeat 2 more times, resting for 20 to 30 seconds between reps.

3. Plank Taps
Start on all fours with wrists under shoulders and knees under hips. Step one foot back, then the other, coming into plank position. Press your heels behind you and engage your core, thighs, and glutes, keeping your body in a straight line (no sinking of your hips). Imagine pulling your elbows to your toes to turn on your core muscles further. Lift one hand and tap it to the opposite shoulder, then bring it back down to the floor. Repeat with the opposite hand. Continue alternating hands, making sure to breathe in through your nose and forcefully out through your mouth (this will help you keep the core engaged). Perform 15 reps each side.

4. Side Plank
Start in a plank position, making sure that your wrists are under your shoulders and that your body is in a straight line. Roll your heels to the right and come into side plank, stacking your feet and reaching your top arm overhead. Hold for 10 to 15 deep breaths, then repeat on the opposite side.

5. Kneeling Chops
Secure one end of a resistance band to the top of a doorjamb or another stable point overhead. Holding the opposite end of the band in both hands, come to a tall kneeling position and bring your hands to shoulder height as shown (A). Pull the band to your chest (B) and then chop it down and across your body to the opposite hip (C). Slowly reverse the movement, returning hands to shoulder height. Keep your hips locked and facing forward throughout the movement. Do 2 or 3 sets of 8 to 12 reps on each side.

Tip: For more of a challenge, do this move while holding a lunge position, hovering your back knee a few inches above the floor throughout the movement.

6. Hip Lifts
Lie on your back with your knees bent, heels down and toes lifted (knees and feet are hip-width apart) (A). Lift your hips off the floor, squeezing your glutes (B). Hold for 1 count, then lower hips back to the floor. Do 2 or 3 sets of 12 to 15 reps.

7. Bear Crawls
Start on all fours with knees under hips and wrists under shoulders (A). Lift your right hand and left knee a few inches off the floor and move them 4 to 6 inches forward (B). Repeat with the left hand and right knee (C). Continue crawling forward, being careful to move the opposite hand and knee in unison. Do 3 sets of 15 to 20 reps (a "rep" is when the left hand hits the ground).

Tip: For more of a challenge, keep your knees lifted throughout the exercise and crawl on the balls of your feet.

8. Half Getup
Lie on your back as shown, with your right knee bent (right foot flat on the floor) and left leg on the floor and extended away from your body at a slight diagonal. Extend your right arm to the ceiling, keeping it in-line with your chest, and extend your left arm on the floor and slightly away from the body at a diagonal (A). Using your core muscles, lift your shoulders and start to roll your torso off the ground, bending your left arm and pressing your forearm into floor to keep you stable (B). Reach through your right arm and lift your torso higher as you straighten your left arm and press your left palm into the floor (C). Now, pushing through your left hand and right foot, lift your hips to the ceiling, keeping left leg straight (D). Hold for 1 count, then slowly reverse the move back to the starting position. Do 5 reps on each side.

Tip: For more of a challenge, add weight by holding a dumbbell in the hand that reaches overhead.

8. Half Getup
Lie on your back as shown, with your right knee bent (right foot flat on the floor) and left leg on the floor and extended away from your body at a slight diagonal. Extend your right arm to the ceiling, keeping it in-line with your chest, and extend your left arm on the floor and slightly away from the body at a diagonal (A). Using your core muscles, lift your shoulders and start to roll your torso off the ground, bending your left arm and pressing your forearm into floor to keep you stable (B). Reach through your right arm and lift your torso higher as you straighten your left arm and press your left palm into the floor (C). Now, pushing through your left hand and right foot, lift your hips to the ceiling, keeping left leg straight (D). Hold for 1 count, then slowly reverse the move back to the starting position. Do 5 reps on each side.

Tip: For more of a challenge, add weight by holding a dumbbell in the hand that reaches overhead.