Tips for Flat Abs

Have you always dreamed of flat abs, but just cannot seem to find the diet or exercise plan that works for you? Have you tried crunches over and over again without results? With the appropriate combination of healthy eating and regular exercise, you can achieve flat abs. Here are some tips and tricks for a healthy midsection.

Snack on Protein.

When it comes time to choose a snack, opt for a snack that is high in protein. A protein snack between the hours of three and four in the afternoon will help give you the energy you need to get through the work day and help you to feel full until dinner. Consider snacking on low-fat cheese, almonds or grab a protein bar. A late-afternoon snack helps to boost your metabolism, which will make it much easier for you to reach your goal of flat abs. A protein-packed afternoon snack will also help to balance your blood sugar levels. When you maintain low blood sugar level, your insulin levels will also remain lower. Insulin is what causes you to store extra fat in your belly region.

Reduce the Amount of Sugar You Consume.

If you want flat abs, consume as few grams of sugar on a daily basis as you possibly can. The closer to zero grams of sugar you consume the more likely you are to develop flat abs. Why? Minimizing the amount of sugar you consume helps to keep your insulin levels low and your levels of glucagon high. Glucagon is a hormone in your body that helps your body to consume fat as a source of energy.

Never Underestimate the Power of Chewing Your Food Well.

Taking time to enjoy your meal is a great way to help with flat abs. Chewing your food until it is extremely soft is a great way to prevent bloating. The process of digestion starts in your mouth. If you aren’t taking the time to properly chew your food, you are not going to digest it properly. Proper digestion of your good helps to reduce bloating as well as gas.

Crunches Alone are Not Going to Get You Flat Abs.

When your goal is flat abs, abdominal exercises are not the only exercises you need to be engaging in. In fact, abdominal exercises should be the lowest on your list of exercises to complete. You should focus on cardio and strength training. Your last focus should be on abdominal exercises. Try this workout schedule: 20 minutes of cardio three to five days per week. 15 minutes of strength training three days per week. 5 minutes of abdominal exercises five days per week.

Kick Your Way to Flat Abs.

A kickboxing class or DVD in the privacy of your own home is a great way to work your core muscles. During kickboxing, you must engage your core muscles as you throw punches. Twisting of the torso during kickboxing also gives your abdominal muscles a great workout. Additionally, kickboxing is a great way to burn extra calories. Kickboxing is extremely high energy.

Replace Your Table Salt with Sea Salt.

A diet that is high in salt can make your stomach bloated. For flat abs, try using kosher salt or natural sea salt. These are much lower in sodium that your traditional table salts. If you need to add a little flavor to your food, you can also consider using cayenne pepper or fresh tomato salsa; they’ll add flavor and help you to boost your metabolism.

Portion Control is a Must.

When your goal is flat abs, eating portion-controlled meals that contain monounsaturated fats and whole-grains are a must. Individuals who consume more whole grains lose more abdominal fat than those who do not. Laughter Really Can Be the Best Medicine. Have you ever laughed so hard that it has hurt? When this happens, you are really strengthening your abs. Every time you laugh you are strengthening your abs and working your way to flat abs.

Keep in mind that flat abs are not going to occur overnight. With determination and dedication, you can achieve your goal of flat abs. To do this, you must focus on an overall healthy lifestyle. This should include regular exercise and a well-balanced diet.

Copyright (c) 2014 LifeWorks Integrative health

Naturopathy And 3 Tips For Coping With Anxiety

Naturopathy or naturopathic medicine consists of a system or method that employs no surgery or synthetic drugs. Naturopathic medicine includes such therapies as special diets, herbs, vitamins, massage, etc., to assist the natural healing process. Naturopathy, under the skillful and watchful care of a licensed naturopathic physician, is all you may need for coping with anxiety.

Just follow the three tips in this article and you can overcome the unwanted anxiety in your life. You do not have to suffer anymore.

Tip #1 is Commitment: Make a commitment to yourself to pursue an alternative approach to drugs for coping with anxiety through naturopathic medicine. Make your commitment today to eliminate anxiety from your life for good.

If you truly commit to stopping the symptoms of anxiety panic attack, without any excuses, without the use of drugs, and with the guidance of a licensed naturopathic physician (N.D.), you will find yourself on a laser focused journey to healing. You do not have to live with the fear of anxiety panic attack anymore. Naturopathy is not new and has been successfully practiced throughout the world for centuries.

Tip #2 is to find a naturopathic physician trained and licensed to treat you.

It is absolutely essential that you find a naturopathic physician that you like and feel comfortable with and that is licensed to treat patients, just like an MD. A licensed naturopathic physician is required to attend a four-year graduate level naturopathic medical school after completing a minimum of 3 years undergraduate pre-medical studies. A naturopathic physician is educated in all of the same basic sciences as a traditional allopathic medical doctor but also studies holistic and nontoxic approaches to therapy with a strong emphasis on disease prevention and optimizing wellness.

A naturopathic physician will humanly diagnose and treat your condition with dead on accuracy and safety. Naturopathic medicine for coping with anxiety will ensure maximum results for your healing without the serious side effects and addictions associated with anxiety drugs. You can start the ball rolling by getting your questions answered or finding a naturopathic physician for consultation using the following resources http://www.naturopathic.org or http://www.findnd.com.

Tip #3 is to persevere and be patient with your prescribed treatment and your naturopathic physician

It is critical to persevere and be patient with the treatment you receive from your naturopathic physician. Naturopathy is far from being new. Natural medicine dates back thousands of years. You can be confident that a correct diagnosis and accurate treatment will be prescribed for your unique situation and condition. Naturopathic medicine is used very effectively to treat many mental and physical diseases, illnesses and disorders including anxiety. You must have faith and confidence that you are receiving the best natural health remedy to treat your anxiety and that you will heal. Getting lazy, having doubts, or not following through with what is being recommended is just not an option for you since you have come this far. Follow through, be patient, persevere and have faith in the professional you have chosen to treat you. You will be very pleased and amazed at the results you will greatly benefit from.

If you are suffering from frequent anxiety panic attack symptoms, are not happy with the treatment you are currently receiving, or maybe suspect you might have the symptoms of anxiety and are not sure what to do about it, just follow those three steps. You will be on your way to coping with anxiety and eliminating those unwanted anxiety attack episodes for good.

Credits: Dr. Veronica Hayduk – http://www.drveronicahayduk.com

Tips For Fasting Success

I receive a lot of emails from people who wish to lose weight and improve their health through fasting but are unsure of how to prepare or what to expect. Or they are convinced that fasting is what they want to do, but do not have support of friends and/or family members. Worse yet, here are many who want to fast but their physician is against it.

I can relate to all of these scenarios. And I certainly am not here to refute what your doctor has told you to do or not to do. However, there is one thing that I have found to be true and that is: “nobody knows your body more than you do.”

If you are more than twenty pounds overweight, then you may be in danger of heart disease, diabetes and other conditions. These are serious conditions that can cripple anyone’s life quality. Obesity can, in truth, make life a living hell. Is that what you want your life to be for another decade, another year, another month…. another day? I don’t think so.

Therefore, while I encourage you to listen to the concerns about fasting by those close to you, in the end it must be your decision. After all, it is your life and your body. While doing a 40-day water fast may not be in your immediate scope, fasting for 8, 12 or 24 hours at a time is attainable by nearly everyone and can still produce positive results.

Find a fasting plan that fits what you’re trying to achieve. Give yourself “reachable” goals. If you are new to fasting, suddenly wanting to do a 30-day water fast may be too much. Do not set yourself up for frustration.

As I said, some traditional medicine physicians are against fasting… period. If this is the case with yours, ask him or her if you could at least fast for short periods of time. Intermittent fasts can be as short as eight hours in length. Let the doctor know that you are not using fasting as a “crash diet,” but as part of a total transformation in your eating habits. If, in the end, your doctor still says you ought not to fast, then don’t! Ask him or her to explain the reasons why fasting is off limits.

Another option is to visit a holistic medicine practitioner and receive a second opinion. There are many excellent MD’s that specialize in holistic medicine. I find that the best treatment is one that includes both traditional and holistic methods. And fasting is by far one of the most powerful health-improvement methods that I know.

There are a few items you need to invest in to get the most from any fasting plan. First, you should purchase a juicer rather than choosing from juices at the supermarket. Fresh, rather than pasteurized juice, is definitely the way to go.

Sometimes they’re hard to locate, but if you can buy organically-grown fruits and vegetables, that would be optimum. If you are going to do a water fast, I strongly encourage you to drink the best quality of water that you can. Shop for a good water filter. If you can afford it, my choice is ionized water. But anything is better than tap water. If you cannot afford a filter, at the very least boil the tap water prior to drinking it.

Decaffeinated green tea is a great supplement to fasting because it will give you a pep of energy and help soothe hunger. While it’s okay and even suggested to exercise during your fast, it should be limited to non-stressful or low aerobic movements. Walking or stretching exercises are best during the fast – but take it easy. If you don’t feel like exerting yourself – don’t.

Fasting is different for everybody. Some people are energized and others feel foggy. So it is important that you do not overdo it. Keep a fasting journal and write on it as often as possible while you are fasting. Make sure to include the time, date and “fasting day” that you’re in on each post. Fasting opens doors to the spirit, so it is very likely that while journaling you will have moments of insight and inspiration. You will NOT want to miss out on that. Frequent journaling while fasting is definitely a must.

Moreover, make sure that you prepare for breaking the fast at least one week before the date arrives. Breaking a fast is the most important part of the process. If you are unprepared, hunger could very well lead you to overeat which, in turn, can use great discomfort and serious intestinal damage. You can Google the term “breaking a fast” and come up with excellent resources to help you.

When the fast is over, be aware that your body has just experienced a major restorative and regenerating experience. Steer clear of foods high in carbohydrates, sugars, additives, alcohol, sodas and whole milk (opt for low-fat or fat-free).

Fasting should be the first step you take in developing a healthier lifestyle. When you learn how to fast in a safe manner, you’ll end the fast with feelings of self-esteem and satisfaction. Most importantly, fasting should be an instrument that will lead you to make permanent eating-habit changes.