Saturday, July 30, 2011


" Health Benefits of Cucumber ( Kheera ) Cucumber ( Kheera )

We used to think that cucumber is too "cooling"

for rheumatism. On the contrary, cucumber

really helps counter inflammation in joints

by removing the uric acid crystallization.

The cucumber is a type of melon and comes from the same family as watermelon, zucchini and other squash. It is cylindrical in shape with lengths of approximately 6 to 9 inches. Its skin is very similar to watermelon, ranges from green to white. Inside, the flesh is pale green and very juicy. The cucumber is a tropical plant but is also easily available in most part of the world. However, in some cultures, cucumber is more often used to make pickles, of which most of its nutrients would have been lost.

Nutritional Benefits:

Cucumber has an impressive amount of water (about 96%) that is naturally distilled, which makes it superior to ordinary water. Its skin contains a high percentage of vitamin A, so should not be peeled off.

The cucumber contains alkaline-forming minerals and is an excellent source of vitamin C and A (anti-oxidants), folate, manganese, molybdenum, potassium, silica, sulfur, and lesser amounts of vitamin B complex, sodium, calcium, phosphorus and chlorine.

You have seen beauty practitioners use slices of cucumber on their eyes. It is found that the caffeic acid in this vegetable helps to prevent water retention and when applied topically, helps reduce puffy and swollen eyes.

Health Benefits:

Many people are ignorant of the immense health benefits of cucumber and would avoid eating cucumber where possible. Fresh cucumber may taste "bland" to some but its thirst-quenching and cooling properties are refreshing. It acts as an anti-oxidant when taken together with fried and barbequed foods.

I like to mix cucumber juice with carrot or orange juices. Here's a list of health benefits of cool cucumber:

Acidity: The alkalinity of the minerals in cucumber juice effectively helps in regulating the body's blood pH, neutralizing acidity. The juice is also soothing for the treatment of gastric and duodenal ulcers.

Blood pressure: Like celery, this colorless drink can help regulate blood pressure because of its minerals and traces of sodium.

Connective tissues, building: The excellent source of silica contributes to the proper construction of connective tissues in our body as in the bones, muscles, cartilage, ligaments and tendons.

Cooling: During dry and hot weather, drink a glass of cucumber + celery juice. It wonderfully helps to normalize body temperature.

Diuretic: Cucumber juice is diuretic, encouraging waste removal through urination. This also helps in the dissolution of kidney stones.

Fever: The temperature regulating properties in cucumber juice makes it a suitable drink when you have a fever.

Inflammation: The Chinese think that cucumbers are too "cooling" and not suitable for people with rheumatism. But we know now that cucumber can help counter uric acids that are causing inflammation in joints. When cucumber is taken it does its cleaning work at the joints, thus stirring up pain as it eliminates the uric acid. This means it also help other inflamed conditions like arthritis, asthma, and gout.

Hair growth: The silicon and sulfur content in cucumber juice makes it especially helpful in promoting hair growth. Drink it mixed with carrot, lettuce or spinach juice.

Puffy eyes: Some people wake up in the morning with puffy eyes, probably due to too much water retention in the body (or having cried to sleep). To reduce the puffiness, lie down and put two slices of cucumber on the eyes for a good ten minutes.

Skin conditions: The high amount of vitamin C and anti-oxidants in cucumber makes it an important ingredient in many beauty creams for treating eczema, psoriasis, acne, etc.

Sunburn: When there is a sunburn, make cucumber juice and rub it on the affected area for a cooling and healing effect.

Water retention: It supplies the necessary electrolytes and restores hydration of the body cells, thus reducing water retention.

Consumption Tips:

Choose cucumbers that are dark green in color and firm to the touch. Avoid those that are yellowish or are wrinkled at either ends. Thinner cucumbers have fewer seeds than those that are thicker. Store cucumbers in the fridge to retain its freshness. Cut cucumbers should be kept wrapped up or in an air-tight container and kept in the fridge. Consume within a day or two.


Where possible, buy organic as cucumbers may be waxed or have pesticides. If non-organic, wash cucumber under cold running water and scrub gently with a vegetable brush. It might help also to soak it for 5-10 minutes with 1-2 tablespoon apple cider vinegar.

Amaranth (Chawli)

Amaranth - benefits Amaranth - Natural Benefits and Curative Properties

Botanical Name :: Amaranthus,gangeticus

Other English Name :: China spinach

Indian Name :: Chaulai-ka-saag

Amaranth is a popular green leafy vegetable grown all over India. It is usually a short lived annual herb, with erect and often thick and fleshy stems and green leaves There are about six different species of amaranth in cultivation

Origin and Distribution of Amaranth

Most species of amaranth are believed to have originated in ,the Andran region of South America or Mexico. The various species are now widely distributed throughout most tropical areas are India, Malaysia, Indonesia, China, Taiwan, South Pacific, tropical Africa and the Caribbean. Amaranth is a warm season crop and all species can be grown in the summer as well as the rainy season.

Natural Benefits and Curative Properties of Amaranth

Regular use of amaranth in our food items prevents the deficiency of vitamins A, B1, B2, and C, calcium, iron and potassium. It protects against several disorders such as defective vision, respiratory infections, recurrent colds retarded growth and functional sterility.

•Respiratory Disorders :- Amaranth is valuable in respiratory system disorders. Drinking fresh juice along with honey is remedy for chronic bronchitis, asthma, emphysema and tuberculosis.

•Pregnancy and Lactation :- Regular use of amaranth during pregnancy and lactation is highly beneficial One cup of fresh leaf juice of amaranth mixed with honey and a pinch of cardamom powder should be taken during the entire period of pregnancy It will help the normal growth of the baby, prevent the loss of calcium and iron from the body, relax the uterine ligaments and facilitate easy delivery without much pain Its use after child birth will shorten the laying in period, check the postnatal complications, and increase the flow of breast milk.

•Retarded Growth :- Amaranth is very useful in preventing retarded growth in children. A teaspoonful of the fresh juice mixed with few drops of honey should be given once every day to infants after a fort night of the birth It will help the baby to grow healthy and strong. It will prevent constipation and ease the teething process as the baby grows.

Growing children can safely be given this juice as a natural protein tonic. It contains all the essential amino acids such as arginine, nistidine, isoleucine, leucine, lysine, cystine, methionine, phenylalanine, threonine, tryptophan and valine.

•Premature Ageing :- The regular use of amaranth is useful in preventing premature old age It prevents the disturbance of calcium and iron metabolism which usually occurs in old age. According to Dr. Van-Sylke, calcium molecules begin to get deposited in the bone tissues as one becomes old This haphazard calcium distribution is influenced by the improper molecular movements of iron in the tissues. If this molecular disturbance of calcium and iron is prevented by regular supply of food. calcium and iron as found in amaranth and the health is maintained by its regular use from the early age, the process of ageing can be prevented.

•Bleeding Tendencies :- The use of amaranth is valuable in all bleeding tendencies. A cupful of fresh leaf juice mixed with a teaspoonful of lime juice should be taken every night in conditions like bleeding from the gums, nose, lungs, piles and excessive menstruation. It acts as a natural tonic.

•Leucorrhoea :- Amaranth is beneficial in the treatment of leucorrhoea. The rind of the root of amaranth rubbed in 250 ml. of water and strained. It should be given to the patient daily in the morning as well as in the evening. It is a very effective remedy for this disease and quite often the very first dose gives relief. The root of amaranth is very much susceptible to moths. Hence care should be taken to see that it is not mouth eaten. In case good root is not available. its leaves and branches may be used.

•Venereal Diseases :- Amaranth is considered highly beneficial in the treatment of gonorrhea. About 25 gm's of the leaves of this vegetable should be given twice or thrice a day to the patient in Venereal Diseases.

Tuesday, July 19, 2011

Spices used for diseases

Indian spices for all diseases/ailments

Keep it handy!


Mix a gram of dalchini/cinnamon powder with a teaspoon of honey to cure cold. Prepare a cup of tea to which you should add ginger, clove, bay leaf and black pepper... This should be consumed twice a day. Reduce the

intake as the cold disappears.


Ginger tea is very good to cure cold. Preparation of tea: cut ginger into small pieces and boil it with water, boil it a few times and then add sugar to sweeten and milk to taste, and drink it hot.


Add a gram of turmeric (haldi) powder to a teaspoon of honey for curing dry cough. Also chew a cardamom for a long time.


For blocked nose or to relieve congestion, take a table spoon of crushed carom seeds (ajwain) and tie it in a cloth and inhale it.


Add a tea spoon of cumin seeds (jeera) and a few small pieces of dry ginger to a glass of boiling water. Simmer it for a few minutes, and then let it cool. Drink it twice daily. This will cure cold as well as sour throat.


Boil ajwain in water and inhale the steam..


Rub ginger paste on the backache to get relief.


Have 1-2 pod garlic (lasan) first thing in the morning

with water


Mix 1 table spoon and 1 table spoon ginger (adrak) juice,

1 table spoon of crushed cumin seeds (jeera), and have it twice daily.


For the cure of migraine or acute cold in the head; boil a tablespoon of pepper powder, and a pinch of turmeric in a cup of milk, and have it daily for a few couple of days.


A tablespoon of amla juice mixed with a cup of fresh bitter gourd (karela) juice and taken daily for 2 months reduces blood sugar.


For any cut or wound, apply turmeric powder to the injured portion to stop the bleeding. It also works as an antiseptic. You can tie a bandage after applying haldi/turmeric.


You must do a self-massage using mustard oil every morning. Just take a little oil between your palms and rub it all over your body. Then take a shower. This is especially beneficial during winter. You could also mix a little mustard powder with water to make a paste and apply this on your palms and soles of your feet.


If you have a regular migraine problem, include five almonds along with hot milk in your daily diet. You could also have a gram of black pepper along with honey or milk, twice or thrice a day. Make an almond paste by rubbing wet almonds against a stone.. This can be applied to forehead.

Eat an apple with a little salt on an empty stomach everyday and see its wonderful effects. OR when headache is caused by cold winds, cinnamon works best in curing headache. Make a paste of cinnamon by mixing in water and apply it all over your forehead



Turmeric can be used in treating arthritis due to its

anti-inflammatory property. Turmeric can be taken as a drink other than adding to dishes to help prevent all problems. Use one teaspoon of turmeric powder per cup of warm milk every day. It is also used as a paste for local action.


Turmeric lower cholesterol and by preventing the formation of the internal blood clots improves circulation and prevents heart disease and stroke. Turmeric can be taken as a drink other than adding to dishes to help prevent all problems. Use one teaspoon of turmeric powder per cup of warm milk every day. It is also used as a paste for local action.


Turmeric can be used to relieve digestive problems like ulcers, dysentery. Turmeric can be taken as a drink other than adding to dishes to help prevent all problems. Use one teaspoon of turmeric powder per cup of warm milk every day. It is also used as a paste for local action.


Mix 1 teaspoon honey with a teaspoon of cinnamon powder and have it at night.


Take a warm slice of lemon and sprinkle salt, sugar and black pepper on it. The lemon should be eaten until the hiccups stop.


In 1 glass of water, add 2 tbsps of coriander/dhania seeds and bring to a boil. Let the decoction cool for some time and then strain. Drink this mixture two times in a day.

OR Sunflower seeds are extremely beneficial, as they contain linoleic acid that helps in reducing the cholesterol deposits on the walls of arteries.


Radish juice should be taken twice a day, once in the morning and then later in the night. Initially drink about ? cup of radish juice and then gradually increase it to ? cup.. OR Soak 3-4 figs in a glass of water. Keep it overnight. Consume the figs on an empty stomach, the next day in the morning


Take 2 cardamoms/elachi and roast them on a dry pan (tava). Powder the cardamoms and thereafter add a tsp of honey in it. Consume it frequently. It serves as a fabulous home remedy for vomiting. OR In the mixture of 1 tsp of mint juice and 1 tsp limejuice, add 1 tsp of ginger juice and 1 tsp honey. Drink this mixture to prevent vomiting.

OR Limejuice is an effective remedy for vomiting. Take a glass of chilled limejuice and sip slowly. To prevent vomiting, drink ginger tea. OR In 1 glass water, add some honey and drink sip by sip.


Apply castor oil daily over the problematic area. Continue for

several months. OR Apply milky juice of fresh and barely-ripe figs a number of times a day. Continue for two weeks. OR Rub cut raw potatoes on the affected area several times daily. Continue for at least two weeks.

OR Rub cut onions on the warts to stimulate the circulation of blood. OR Apply milk from the cut end of dandelion over the warts 2-3 times a day. OR Apply oil extracted from the shell of the cashew nut over the warts. OR Apply Papaya juice OR Apply Pineapple juice.


In 8 oz of water, put 1 tsp of baking soda and drink it. OR Drink

plenty of water, as it aids in flushing out the waste products from the body. OR Drink Cranberry juice. You can also add some apple juice for taste.


Mango serves as an effective home remedy for preventing the frequent attacks of sinus, as it is packed with loads of vitamin A. OR Another beneficial remedy consists of consuming pungent foods like onion and garlic, as a part of your daily meals. OR Fenugreek/methi leaves are considered valuable in curing sinusitis. In 250 ml water, boil 1 tsp of Fenugreek seeds and reduce it to half. This will help you to perspire,

dispel toxicity and reduce the fever period. OR Tie a tsp of black cumin seeds in a thin cotton cloth and inhale.


Take a fresh lemon and squeeze it in a glass of water. Add 4 tsp of honey and ? tsp of salt in it. Drink it slowly sip by sip. OR Milk has proved beneficial in treating tonsillitis. In 1 glass of pure boiled milk, add a pinch of turmeric powder and pepper powder. Drink it every night for about 3 days.

Monday, July 18, 2011

Get Out,Its good

Get out! It's good for you

Instead of sweating in the gym every day, select an outdoor fat-buster and tone up.

Getting fit will be more fun. Exercising with a friend is much better than pounding a treadmill with only perhaps your iPod for company. Studies show natural surroundings lift our mood, increasing the overall benefit of our workout.


Tennis works all the major muscle groups, including the arms, legs, back and stomach, and burns about 390 calories an hour, more if you keep missing the ball. So if you’re new to the sport, you’ll burn even more fat.


Cycling also works all the major muscles in your legs – and it keeps your stomach flat too because you work your abdominal muscles while trying to sit up straight and balancing on the seat. It’s good for all age-groups and is great for the heart.


1) Jogging is a brilliant fat-burner. You don’t need any fancy equipment to start you off, just a decent pair of trainers. And you can make it more interesting by changing your route.
2) An average woman will manage to burn off a whopping 260 calories in just 20 minutes of jogging – and it targets your bottom, hips and thighs.
3) It reduces overall body fat and is more effective than sit-ups. To burn even more fat, try interval training.
4) If you’re new to jogging, beware that it can be tough on the joints, especially your knees and ankles.
5) Stop if you experience pain and ensure that you are getting enough calcium in your diet to keep bones and joints strong.


1) It burns about 255 calories an hour and is especially good for toning up wobbly thighs and bingo wings.
2) It also quickly increases your fitness levels because there is plenty of stopping and starting, which boosts fitness and fat-burning a lot more effectively than just exercising at a steady pace. Better still, it’s also very sociable and fun, so you’ll be more inclined to go regularly.

Diet Fitness

A Look on Diet Fitness

Many people nowadays are very much conscious about their own health and fitness. In addition to that, these people, and many others as well, are now having that desire to sculpt their bodies to ahieve that magazine-cover look. As a result, gyms, health spas and other fitness centers have proliferated all over to cater to the needs of the fitness buffs and afficionados.Even on television exercise machines, weight loss products, and other paraphernalia to improve fitness have more or less gained control over the airwaves and made their way into the households. But exerise is not the only way to build that body beautiful. It also entails certain amount of responsibility on the foods one chooses to eat. Being healthy and fit requires one to observe diet fitness.

Diet fitness is as essential as exercise itself. Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals.

Among these are high carb diets and high fat diets. Which one is more effective and which one should one choose to follow?First thing to know would be the fundamental differences between these two diet approaches.
As the name implies, high carb diets concentrates on taking in carbohydrate-rich foods while high fat diets endorses fat-rich foods. High carb diets are utilized to glycogen stored in the liver and muscles. Glycogen is a glucose complex that provides large amounts of energy ready for use in anaerobic exercises.

Fats, on the other hand, is well-nown for being the richest source of calories. It actually contains 2.5 times more calories than carbohydrates and proteins alike. Studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So which one to follow?

A person can follow a high carb and low fat fitness diet or the other way around. It is absolutely not recommended to follow both at the same time; unless of course if you want to gain body fat.But then diet fitness is not all about losing fat, one must also consider his diet in order to keep fat away.

Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, medical profile and satiety signals.Diet programs all over can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most.

Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning. health organizations are clear about the amounts of nutrients an individual should have in the body.

Low fat high carbs, high carbs low fat; the question is not which diet program will work out but which is it that will work for you. Striving for a sexy and healthy body does not have to burden an individual, diet fitness does not have to mean sticking to the same kind of food for life. One may even try to be adventurous and try out new foods out there. Who knows? one may even discover spinach interesting.

Cheers to the Best Drink

Cheers to the best drink |

It’s time to kick the cola and energy drinks and indulge in some pure fresh water.

Especially in a hot and humid city like ours, body water is lost rapidly and requires regular replenishment. Our body consists of about 65 per cent water and just cannot do without it. A mere two per cent drop in body water can trigger signs of dehydration, short term memory loss and difficulty in focussing.

Natural healer: Blood circulation is affected when dehydration sets in. The problem only gets worse as dehydration causes the brain to become less active and body to feel tired and fatigued. Water keeps the digestive system in order and flushes out waste products. Water is the natural way towards achieving glowing skin. Drinking acts as a body purifier, removing toxins and waste from your body. “Water forms the basis of wellbeing and cannot be substituted,”

Weight loss: Water is an important catalyst for weight loss. “Although, most of us take it for granted, water may be the only true ‘magic potion’ for permanent weight loss,”  “Water suppresses the appetite naturally and helps the body metabolise stored fat.” Studies have shown that a decrease in water intake will cause fat deposits to increase.

Fluid retention: Drinking enough water is the best treatment for fluid retention. Explains Dilnaz, “When the body gets less water, it perceives this as a threat to survival and begins to retain every drop.” Water is stored in extracellular spaces (outside the cell). This shows up as swollen feet, legs and hands. The best way to overcome the problem of water retention is to give your body what it needs - plenty of water.

Salt balance: Drinking a healthy amount of water helps the body get rid of unnecessary salts. As the water is forced through the kidneys it takes away excess sodium.

Cold is best: Water preferably should be consumed cold. It’s absorbed into the system more quickly than warm water. Avoid iced water. Drinking chilled water will quench your thirst fast but the body might actually require a lot more water.

Increase water intake

Drink a glass of water with each meal and between meals.

Take water breaks instead of coffee or tea breaks.

Substitute alcoholic drinks with water at social gatherings.

How to break weight loss plateau

How To Break a Weight Loss

No matter how efficient your diet & workout plan, you are bound to face a weight-loss plateau at one point or another. But this does not mean your weight-loss trend has ended, it just means that you need to revise your tactics and fitness routine to overcome the plateau and march ahead! Plateaus are common to anybody who's been on the same diet and exercise plan for a while, which is the reason why you don't see the same results you saw at the beginning. But its not as scary or difficult to break a weight-loss plateau. I've done it myself, and I hope my ideas help you achieve similar results too!

If you've been eating right and exercising often, you've probably been losing weight at a rate of one or two pounds a week. However, as you get closer to your optimum weight, it usually gets harder to lose those last few pounds. You know you've hit a weight-loss plateau when more than two weeks have gone by without any further change in your weight, while you still follow the same regimen! So the first thing you do is review your exercise and diet program, find out what's wrong and make amendments. Here are a few helpful tips to get you started!

Calorie Intake & Diet Plan
As you probably know by now, weight loss is all about burning more calories than you consume. A healthy diet plan is the key, so take a quick look at your food diary, or calorie intake.

Are you still keeping track of your portion sizes, even when you are dining out?
Are you spacing your meals 5 times a day, dividing daily calories between them?
have you recently sneaked in a few desserts or carbs thinking a piece won't hurt much?
Did you switch to sodas instead of smoothies and juices?
Are you drinking enough water?

It's easy to increase your calorie intake accidentally, without realizing how its hurting your diet plan. Remember, a baked potato is not the same as a baked potato with gravy and butter! So evaluate your calorie consumption; maintain a diet hhournal if you like; if you are well above the 1200(for women) or 1500 (for men) daily intake level, you can try cutting down a couple hundred calories to break the plateau. However, if you are consuming less than 1,200 calories a day (1,500 for a man), your body may react by slowing down as a self-preservation measure. This means your metabolism rate falls, and you actually store fat even if you're working out consistently.

Eat 5-6 Times a Day
Eating frequently stabilizes your blood sugar, controls appetite, and keeps your energy up. Ideally, you shouldn't go more than three or four hours without eating something. Doing so slows down your metabolism and makes your body burn fat at a slower rate. Its also very important to eat as soon as you feel hungry - a feeling of hunger indicates your blood sugar is going down, which makes you prone to craving simple sugars. If you're eating three times a day, eat five. If you're already eating five times, upgrade to six or seven. This doesn't necessarily mean you'll be eating more food; just divide your calories into 6 meals per day.

Change Your Workout Routine
"Variety is the spice of life" - and this phrase has never been so fitting to a scenario! It takes your body only four weeks to get used to a workout. Once something becomes a routine for your metabolism, plateaus are likely. The most efficient way to break a plateau is to shake up your fitness routine. Join an online weight loss program to find tips and ideas. If you are used to 30 mins on the treadmill, switch to cycling or kick-boxing instead. Instead of the stationary bike, switch to a Stepper or a StairMaster. Instead of running in the morning, try playing tennis or do some swimming. Use Interval Training to your advantage; short bursts (30-60 sec)of higher-intensity movement, such as sprint, followed by 2-3 mins of less intense exercise like walking. Adding variety to your routine brings revs up your metabolism as the body has to start adapting again.

Add More Strength Training
If you are not doing so already, start lifting weights now to boost your metabolism and burn fat! When you lift weights, your muscle fibers suffer tiny tears which causes you to experience soreness for a couple days; but that's normal. Changing the intensity of the workout helps a lot. Try to increase the amount of weights you lift, or try changing the number of repetitions. Whenever you change a workout routine your body responds by burning fat. Do not under-estimate the power of strength-training; in fact, lifting weights is the best way to conquer that plateau! Challenge your muscles with harder exercises or heavier weights (every 6 to 8 weeks), adding a set of risers during your step class, increasing the incline on the treadmill, the duration of your run/walk, etc… It might seem tough at first as your newly challenged muscles will have to work harder but you will burn more calories and build more lean muscle mass in the process. its always a good idea to do a combination of resistance machines and free-weights, as the latter can increase metabolic rate as high as 10% in one session!

Avoid Alc0hol & Drink Water
Thirst is often mistaken for hunger. Every time you feel the urge to snack, drink a glass of water first and see if the urge goes away. Coffee, tea or any other juices count as liquids, but add an extra glass of pure water for each cup of coffee you drink, as caffeine tends to dehydrate the body. Research has shown that BMR increase by 30%, not to mention flushing out all toxins from your body, thereby contributing to a healthy weight-loss. As for Alcohol, it is a known fact that it contains a large amount of calories, but hardly any other nutrients, and some of these are also high in sugars and fat. Alc0hol consumption slows down the fat burning capabilities of the body, as the body focuses on using the alcohol (a toxin) as fuel, rather than burning fat for energy. Alc0hol also dehydrates, which in turn, makes you hungry. So avoid Alc0hol, and start drinking more Water instead!

Losing weight requires exercise or controlled caloric intake . While its important to maintain a healthy weight, do not get obsessed by it! And plateaus in weight loss are very common; it only means you've successfully lost a lot of weight, and now you need to re-evaluate your regimen to overcome the weight-loss plateaus. Just follow the simple steps above, and you'll be ready to drop a couple more sizes the next time you buy yourself a new dress!

Sunday, July 17, 2011

Remedies for Sinus

Home Remedies for sinus

Causes of Sinus Infection:
* Follow-up to a cold or flu.

* Injury to the nose.

* Growths inside the nose (polyps).

* Smoking.

* Irritating fumes.

* Environmental and food allergies.

The causes for this occurring are referred to under Coughs and Catarrhal Infections and the effects are very similar a blocked-up feeling in the nose, slight temperature, tickly cough, headache and excruciating pain in and around those cavities particularly above the eyes. Many of the remedies, particularly the inhalants, oils and tickly cough cures given under Colds and Chest Infections will work well.

Home Remedies for Sinus Pressure Relief:

* You should inhale steam vapors periodically. This is a very simple yet effective home remedy for sinus allergies. All you have to do is bow your head over a hot water bowl so that the steam can reach your face directly. Start inhaling the steam vapors. Repeat this for 2-3 mins as many times as it is convenient to do so. The main purpose is to thin the usually thick mucus so that drainage is enhanced.

* Consumption of garlic juice or garlic capsules. It has been said that garlic has anti-bacterial and anti fungal properties. Since a sinus infection could be either bacterial or fungal in nature, the properties of garlic should be an effective natural cure. Another option is to put some chopped fresh garlic in a bowl of hot water and inhale the steam 2-3 times a day. This is another effective home remedy for sinus allergies.

* Another natural cure and home remedy for sinus infection is to use Apple Cider Vinegar, which contains potassium. This helps decrease mucus production and have shown to be beneficial as a natural home remedy of sinus allergies, runny nose and the common cold. Mix 2 teaspoonfuls of organic Apple Cider Vinegar in a full glass of warm water and drink it up. Do this 3 times a day.

* Food allergy is one of the major causes of sinus allergies. It may sound preposterous, but many people have found that avoiding certain food groups totally cured them of this condition! For chronic sinus allergies sufferers, you need to avoid taking dairy products, wheat, eggs, chickens, ducks, chocolates, peanuts, bananas and corn. To be absolutely sure which food group you may be allergic to, a diagnostic blood test is highly recommended. Therefore, avoiding certain food groups which are known to cause allergic reactions can be a simple and yet effective home remedy for sinus allergies.

* 2 fresh young nettle tops, 1 tablespoon blackberry leaves, 1 sprig fresh peppermint, 1 head meadowsweet 600 ml(1 pint) boiling water. Infuse all the herbs in the boiling water for 10 mmutes, covered. Take in the springtime to clear this painful problem before summer arrives. This will prevent sinus infection.

* Taken separately or in combination with juices of beet and cucumber, or with spinach juice, has been found beneficial in the treatment of sinus trouble. In the case of combined juices, 100 ml each of beet and cucumber juices, or 200 ml of spinach juice, should be mixed with 300ml of carrot juice to make 500 ml or half a litre of the mixed juice. This will help in reducing sinus allergies.
* Natural home remedy for sinus infection using Essential oil of eucalyptus or pine. A few drops of either in hot water are good to inhale. This is beneficial for the treatment of sinus allergies.

* The liberal use of mangoes during the season is considered an effective remedy for prevention and treatment of sinusitis. Mangoes contribute towards formation of healthy epithelium, thereby preventing frequent attacks of common infections like sinusitis. This is attributable to a high concentration of vitamin A in the fruit.

Making Up your Eyes

Making Up Your Eyes
That Actually Work

Eye make up tips are provided on these pages to educate and entice you. There are countless tips that can be considered, but only the best are worth your time. Many of us realize that the eyes are the most essential part of the make up of the face. Take note of these eye make-up tricks for a quick glamour fix that you’ll just adore!

· Arch your brows to begin. The key to a clean look for your eyes begins with a beautiful shapely brow! Avoid the “werewolf syndrome” by trimming and shaping your brows.  I always take in a picture to show how I want my brows to look.

Eyeliners. Eyeliners add further definition to the eye and put a more finished look to the effect desired with the application of the eye shadow. To apply the eyeliner, draw the line first on the lower lid, and then draw a line on the upper lid, starting from the inner corner and going towards the outer corner. The eyeliner should be applied closely to the lash line.

Mascara. In putting mascara on the eyelashes, a woman adds more life to her eyes and makes them seem brighter. The color of the mascara that you should choose, however, should complement the color of your skin.

· Choose your shadows wisely. Eye color makes a difference when choosing shadow colors. Brown eyes look good with most colors, however, try adding some variety to your face by spicing it up with some color. Blue and green eyes should avoid the blue and green shadows. This will give you a pale and dull appearance. If you have blue or green eyes, smoky colors tend to bring out your eyes the best. A make-up trio is good to buy because part of the work is already done for you, color coordination. When you use a color trio, go from lighter to darker starting at the lid part of your eye.

· Applying the Shadow. Most women just start applying shadow without the most important initial step, the base. Using foundation to base your eyes brings out the true color of the shadow and allows the shadow to stay on longer. After the base, apply the shadow with a long tipped brush. These are just better for application and blending. To top it off, add a little liner to the very top of your lids to make your eyes appear sexier, but be sure to smudge it. Helpful hint-after applying more than one color, blend them with a separate brush to create a more natural look.

· Mascara is a Must- Choosing your mascara is tricky. Most women don’t put much thought or money into the type of mascara that they use. Well, if I were to invest in one expensive type of make-up, it would be the mascara. Why? Well, for one, cheap mascara can actually lead to breakage of the lashes! It’s true… cheap mascara, which leads to clumping, weighs down the lashes, which eventually leads to tearing lids out to remove the mascara. You can choose thickening mascara, lengthening, or conditioning (if you don’t need longer or thicker lashes) depending on what you need. The make-up market has a plethora of mascara products to choose from. I suggest avoiding colorful mascaras, as they tend to add too much to your look.

· Pull your look together by color-coding. Basically, be sure to tie it all together by choosing the rest of your cosmetics to match your beautiful new eyes. If you are wearing smoky eyes, red lips look great! Shimmery shadows go great with nude or earth tone lips. Never mix shiny lips with shimmery, eyes unless you want to look like a character from High School Musical. Just be sure that you aren’t over killing on one color.

Curl lashes An eyelash curler will make even long lashes look more gorgeous. For added effect, you can heat the curler under a blowdryer for a couple seconds. Test curler before applying to lashes because you could burn yourself.
Apply mascara Place the wand of your mascara brush at the bottom of lashes and wiggle back and forth. Follow with another few sweeps of the wand. Apply to bottom lashes as well.

How Sugar ruins our Health

124 Ways Sugar Ruins Your Health

As much as we try to deny it, we all feel in our bones that sugar is harmful to us. Why else would we try to restrict our and our children's intake of it to only a few sweets at a time? We know it instinctively, but perhaps we need to know more

-Sugar can suppress the immune system.
-Sugar upsets the mineral relationships in the body.
-Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
-Sugar can produce a significant rise in triglycerides.
-Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).
-Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you loose.
-Sugar reduces high density lipoproteins.
-Sugar leads to chromium deficiency.
-Sugar leads to cancer of the breast, ovaries, prostate, and rectum.
-Sugar can increase fasting levels of glucose.
-Sugar causes copper deficiency.
-Sugar interferes with absorption of calcium and magnesium.
-Sugar can weaken eyesight.
-Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine.
-Sugar can cause hypoglycemia.
-Sugar can produce an acidic digestive tract.
-Sugar can cause a rapid rise of adrenaline levels in children.
-Sugar malabsorption is frequent in patients with functional bowel disease.
-Sugar can cause premature aging.
-Sugar can lead to alcoholism.
-Sugar can cause tooth decay.
-Sugar contributes to obesity.
-High intake of sugar increases the risk of Crohn's disease, and ulcerative colitis.
-Sugar can cause changes frequently found in person with gastric or duodenal ulcers.
-Sugar can cause arthritis.
-Sugar can cause asthma.
-Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).
-Sugar can cause gallstones.
-Sugar an cause heart disease.
-Sugar can cause appendicitis.
-Sugar can cause multiple sclerosis.
-Sugar can cause hemorrhoids.
-Sugar can cause varicose veins.
-Sugar can elevate glucose and insulin responses in oral contraceptive users.
-Sugar can lead to periodontal disease.
-Sugar can contribute to osteoporosis.
-Sugar contributes to saliva acidity.
-Sugar can cause a decrease in insulin sensitivity.
-Sugar can lower the amount of Vitamin E in the blood.
-Sugar can decrease growth hormone.
-Sugar can increase cholesterol.
-Sugar can increase the systolic blood pressure.
-Sugar can cause drowsiness and decreased activity in children.
-High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non- enzymatically to protein)
-Sugar can interfere with the absorption of protein.
-Sugar causes food allergies.
-Sugar can contribute to diabetes.
-Sugar can cause toxemia during pregnancy.
-Sugar can contribute to eczema in children.
-Sugar can cause cardiovascular disease.
-Sugar can impair the structure of DNA.
-Sugar can change the structure of protein.
-Sugar can make our skin age by changing the structure of collagen.
-Sugar can cause cataracts.
-Sugar can cause emphysema.
-Sugar can cause atherosclerosis.
-Sugar can promote an elevation of low density lipoproteins (LDL).
-High sugar intake can impair the physiological homeostasis of many systems in the body.
-Sugar lowers the enzymes ability to function.
-Sugar intake is higher in people with Parkinson's disease.
-Sugar can cause a permanent altering the way the proteins act in the body.
-Sugar can increase the size of the liver by making the liver cells divide.
-Sugar can increase the amount of liver fat.
-Sugar can increase kidney size and produce pathological changes in the kidney.
-Sugar can damage the pancreas.
-Sugar can increase the body's fluid retention.
-Sugar is enemy #1 of the bowel movement.
-Sugar can cause myopia (nearsightedness).
-Sugar can compromise the lining of the capillaries.
-Sugar can make the tendons more brittle.
-Sugar can cause headaches, including migraine.
-Sugar plays a role in pancreatic cancer in women.
-Sugar can adversely affect school children's grades and cause learning disorders.
-Sugar can cause an increase in delta, alpha, and theta brain waves.
-Sugar can cause depression.
-Sugar increases the risk of gastric cancer.
-Sugar and cause dyspepsia (indigestion).
-Sugar can increase your risk of getting gout.
-Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates.
-Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low sugar diets.
-High refined sugar diet reduces learning capacity.
-Sugar can cause less effective functioning of two blood proteins, albumin, and lipoproteins, which may reduce the body's ability to handle fat and cholesterol.
-Sugar can contribute to Alzheimer's disease.Sugar can cause platelet adhesiveness.
-Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive.
-Sugar can lead to the formation of kidney stones.
-Sugar can lead to the hypothalamus to become highly sensitive to a large variety of stimuli.
-Sugar can lead to dizziness.
-Diets high in sugar can cause free radicals and oxidative stress.
-High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.
-High sugar diet can lead to biliary tract cancer.
-Sugar feeds cancer.
-High sugar consumption of pregnant adolescents is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.
-High sugar consumption can lead to substantial decrease in gestation duration among adolescents.
-Sugar slows food's travel time through the gastrointestinal tract.
-Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon. This can modify bile to produce cancer-causing compounds and colon cancer.
-Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men.
-Sugar combines and destroys phosphatase, an enzyme, which makes the process of digestion more dificult.
-Sugar can be a risk factor of gallbladder cancer.
-Sugar is an addictive substance.
-Sugar can be intoxicating, similar to alcohol.Sugar can exacerbate PMS.
-Sugar given to premature babies can affect the amount of carbon dioxide they produce.
Decrease in sugar intake can increase emotional stability.
-The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.
-The rapid absorption of sugar promotes excessive food intake in obese subjects.
-Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
-Sugar adversely affects urinary electrolyte composition.
-Sugar can slow down the ability of the adrenal glands to function.
-Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.I.Vs (intravenous feedings) of sugar water can cut off oxygen to the brain.
-High sucrose intake could be an important risk factor in lung cancer.
-Sugar increases the risk of polio.
-High sugar intake can cause epileptic seizures.
-Sugar causes high blood pressure in obese people.
-In Intensive Care Units: Limiting sugar saves lives.
-Sugar may induce cell death.
-Sugar may impair the physiological homeostasis of many systems in living organisms.In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.
-Sugar can cause gastric cancer.
-Sugar dehydrates newborns.
-Sugar can cause gum disease.
-Sugar increases the estradiol in young men.
-Sugar can cause low birth-weight babies.

Tuesday, June 28, 2011

Face Pack for oily skin

                                        Pack for Oily Skin

Pack for Oily Skin
                 A] 1tsp Multani Mitti
1tsp Rose Water or Plain Water
½ tsp Lemon Juice.

Mix together and make a paste.Apply on skin.Keep till dry.Then wash with plain water.

B] Juice of 2 carrots
½ tsp Flour

Mix together and make a paste.Apply on skin.Keep till dry.Then wash with plain water

Breathing Therapy

Correct Way Of Breathing Can Be Very Helpful

Our noses have left and right nostrils. Are these nostrils having the same function for inhaling (breathe in) and exhaling (breathe out)?

Actually it's not the same and we can feel the difference. Accordingly, the right side represents the sun and the left side represents the moon.
When having headache, try to close your right nostril and use your left nostril to do breathing for about 5 min. The headache will be gone.
If you feel too tired, do it the opposite way. Close your left nostril and breathe through your right nostril. After a while, you will feel refresh again.
Because the right side belongs to heat, so it gets hot easily. The left side gets cold easily.
Women breathe mainly with their left nostril, so they get calm down easily.
Men breathe mostly with their right nostril, so they get angry easily.
When we wake up, do we notice which nostril breathes faster? Is it the left side or the right side?
If the left nostril breathes faster, you will feel very tired.. Close your left nostril and use your right nostril for breathing and you will get refresh quickly.
You can teach your kids about it. The effect of breathing therapy is much better for adults.

I used to have headache every night and I was not able to study. I took medicine but I was not cured.
One night as I sat down to medidate, I closed my right nostril and breathed with my left nostril. In less than a week, it seemed that my headache problem had left me! I continued doing it for about a month and since then there was no recurrence of headache in me.
This is my own experience. I used to tell others who also suffer headache to try this method as it was effective for me. It also works for those who have tried as well. This is a natural therapy, unlike taking medicines for a long time may have side effect. So, why don't you try it out?

Practice the correct ways of breathing (breathe in and breathe out) and your body will be in a very relaxing condition.

How to reduce Wrinkles

How To Reduce Wrinkles And Look Younger

Would you like to reduce those worrisome fine lines on your face and look youthful again? Here are some helpful tips.
As you get up there in years, certain problems are going to crop up and one of them is wrinkles. They can show up around your eyes, forehead, cheeks and neck. You can get rather depressed when you look into a mirror. Take heart, there are answers.
Maybe you cannot stop time from marching on, but you can reduce the signs of the aging process and look better than ever. Here is what happens and some suggestions to follow.

Why Do You Develop Wrinkles?
As a person ages, the skin undergoes significant changes. The inner layer of the skin begins to thin and the cells begin to divide more slowly. Fat cells begin to lessen or die beneath the dermis.
The network of collagen fibers and elastin which provide a sort of scaffolding for the surface layer begin to loosen and unravel. Skin then loses its elasticity. It tends to droop and forms furrows.
The oil secreting and sweat glands atrophy, and the skin cannot retain its moisture. Therefore, it becomes dry and scaly. Constant facial expressions form characteristic lines. Gravity makes the situation worse and contributes to the formation of drooping eyelids and jowls. Also, eyebrows tend to move up as someone ages perhaps because of forehead wrinkles and the skin has less of an ability to repair itself so wounds heal more slowly.

There are other forces at play that can make your skin suffer, such as :
1. The sun damages collagen fibers and causes an accumulation of abnormal elastin. Metalloproteinases, or enzymes, are produced that are able to repair most of the damage, however, it is this repetition of the rebuilding process that is done over and over again that causes skin problems.
2. The sun's UV radiation promotes oxidation. This also leads to the development of skin abnormalities.
3. Cigarette smoking causes the thickening and fragmentation of elastin, reduces circulation and the amount of oxygen that is supplied to the skin, and leads to less Collagen formation and reduced water content in the skin. Lastly, smoking compromises the ability of the skin to fend off free radicals causing cell destruction.
4. Air pollution – Ozone may be a problem for the skin. It may cause depletion of Vitamin E in the skin which is a vital antioxidant.
5. Rapid weight loss – This can cause fine lines since it reduces the volume of fat cells which cushion the face. This will cause the skin to sag.
6. Heredity – You may have inherited some skin characteristics from your parents.
Wrinkles are the most noticable signs of aging. As tissues sag, these lines form a type of canvas that is covered with cracks that have varying depths. As time marches on, they deepen and reach the dermis. As the dermis loses its elasticity, it becomes slack which leads to the formation of more pronounced wrinkles over 0.05 mm in depth.
Here is the normal progression of wrinkles characterized by age group:
20-25 – Vertical wrinkles on one's forehead and even between the eyebrows may already be visible. Fine lines at the external edges of the eyes are not yet noticeable.
25-40 – In the epidermis, wrinkles begin to deepen. They are less than 0.0005 mm in depth. They are caused by the superficial drying out of one's skin as well as the slowing down of cellular renewal.
40-50 – Fine lines around the lips, crow's feet, furrows alongside of the nose and the line between the eyebrows are all beginning to deepen. The skin loses it elasticity and the facial contours are not less well defined.
50 and over – Hormonal secretions end as menopause appears and this speeds up the aging process. The skin's surface begins to modify and intermediary lines are replaced by ever deepening furrows.
The older you become, the more wrinkles you get. You can minimize this damage by taking good care of your skin.

Anti Aging Skin Care Treatments: here are a few promising treatments for sagging skin. There are some new wrinkle creams and topical lotions, like Avotone or Revitol, that contain natural ingredients that may help lessen this problem. For example:
1. Argireline - this is a safer alternative to Botox. It is not derived from any poisonous substance, but from naturally occurring amino acids. This element relaxes facial tension because it is able to reduce the excessive release of neurotransmitters which are also known as catecholamines. These make your facial muscles become tense. If your muscles are not tense, they do not contribute to wrinkles. Also, it may slow down the degeneration of elastin and collagen which normally occurs with aging.
2. Dermox SRC - this is a specially tested serum that helps to control wrinkles, increases the synthesis of collagen, and restores the skin's surface.
3. DMAE - it has been indicated that this antioxidant is able to function as a cell membrane stabilizing agent. It reinforces the skin's foundation of elastin and collagen, makes cells live longer, and helps avoid cell dehydration. It may also assist in the healing of scars, which includes acne scars, and helps to flush out excessive lipofuscin from skin cells reducing age spots.

How Can You Minimize Fine Lines and Wrinkles?
There are many things you can do to reduce the wrinkles that you already have and minimize future occurences. These include:

Stay out of the sun
Avoid smoking
Use a very good topical anti-wrinkle cream
Drink plenty of water
Eat plenty of vegetables and fruits

By following these steps regularly, you will be taking important actions to help maintain a youthful appearance while reducing the onset of aging skin.

Monday, June 27, 2011

Warm Up & Stretching Exercises


1) Arm Swings -- 1 minute

Stand with feet comfortably apart, knees slightly bent, and start with arms at shoulder level. Stretch arms straight out to the side and back behind you, contracting shoulder blades together, then bring them all the way across the torso, gradually speeding up the movements and increasing the range of motion until your muscles feel loose.

2) Shoulder Circles / Windmill Arms -- 1 minute 

Place hands on shoulders and start with small rotations backwards, gradually increasing the range of motion and then reversing circles and doing the same thing forward. Do both at the same time, or alternate one at a time. For greater range of motion toward the end of the minute, swing straight arms up overhead, forward and backward, in windmill fashion, as though you were going to swim the front crawl or back stroke. (Not pictured)


3) Partial Squats -- 1 minute

This exercise will help you warm up the large muscles in your thighs and buttock, muscles used heavily in hiking, scrambling, jogging, and cycling, as well as any daily activities like sitting down and standing back up.
Position your feet a little wider than shoulder width apart. Turn your toes out slightly so that your knees track directly over the middle toe of each foot. The wider your stance, the more turned out your toes will be. If you choose to use a wide stance and your toes remain facing straight forward, the torque on your knees may be a little uncomfortable or even painful; check alignment right away. Keep your back flat (not vertical, but flat from shoulders to hips) and chest upright, abs tight to support the lower back, arms in front to counter-balance. Lower your hips and torso to a comfortable spot for you then exhale as you stand upright. Try to keep your heels flat on the floor. If you have any discomfort in the knees, then simply keep this movement in your pain free zone until you can have an expert assess any imbalances or problems with your muscular structure. If you have a difficult time keeping heels down, the frog stretch will help over time.

4) Elbow-Knee Touches -- 1 minute

Stand tall with legs shoulder distance apart and arms stretched out to the side. Without bending forward at the waist, lift your leg up and bring your opposite elbow in front of the body to meet it, then alternate with the other elbow and knee. If you have difficulty doing this move without excessively bending the standing leg or leaning forward, you will greatly appreciate the hamstring and lower back stretch, the last one listed below. If you feel stiff in the back as you bend forward and rotate, the standing rotational stretch will feel especially helpful. This movement is important for anyone involved in torso twisting activities, such as kayaking, climbing, skiing, or even gardening.

5) "Butt Kicking" 1 minute

This exercise will warm up the hamstrings in the back of the upper thighs. You may not be able to actually kick your own butt, but the goal is to try to get your foot as close to the butt as possible. If you like, you can do this as a high-footed jog, or simply keep one foot on the ground at all times. Keep your torso upright so as to prevent hyperextending the back. Play around with foot position--toes pointed, toes flexed--and see how different a single move can feel by simply changing one thing.
Once you are all warmed up, move right to the static stretches.


6) Tree / Door Jamb Chest Stretch, 20 sec.
A great feel-good stretch for everyone we’ve introduced to it, including climbers, kayakers, hikers, computer programmers, or any other people who typically have forward-shoulder posture or sedentary sitting jobs.Stand by a tree or wall and extend your arm out from the torso at a right angle, with elbow bent at 90 degrees. Place your forearm or hand against a wall (or both at the same time, if using a door jamb, as shown) and lean forward. For a more comfortable position, stagger your stance as shown with one foot forward to keep your balance. Hold the stretch on each side for about 10-15 seconds, and vary the angle (i.e. height of arms) depending on what part of your upper body is tight.

7) Hip Flexor Lunge Stretch, 20 sec.

Hip flexors frequently are tight in those people who spend lots of time sitting, (whether at work or in a kayak) and over extended periods of time, they can pull your body into improper posture, resulting in lower back pain if not resolved. Hip flexors are involved in repetitive motions that involve lifting the leg forward—such as hiking, walking uphill, and step aerobics. To keep them stretched out, try the following stretch using your body weight. Stride forward with one leg, coming up on the toes of the leg behind you, and lower your torso until front leg is at a right angle, knee just at or behind shoelaces. Hold onto a tree or wall, if you need help with balance. Keep your torso erect, and slowly extend both arms overhead, reaching fingers to the sky and looking up toward hands. Press the hip forward until you feel a good stretch right at the bend in your forward hip. An option is to turn the foot out, as shown (a modification of the Warrior posture in yoga) with insole of the foot flat against the ground.

8) Frog Stretch, 20 sec.
It’s a great stretch for thighs, hips, calves, and lower back. With hands out in front of you and feet and knees turned out so they remain in alignment, squat down as low as possible keeping heels flat on the floor. (If your heels pop up, try stretching your tight calves on a stair step with ball of the foot on the step and one heel pressing down toward the floor, hold 15 seconds.) Press knees open with elbows to prepare hips and legs for climbs that involve facing into the wall with legs spread far apart. Be persistent with this and with time you should see dramatic improvement.


9) Spinal Rotation Stretch, 20 sec.

Place left foot up on high surface (car bumper, rock, chair), hips and toes squared forward. Twist your torso to the left, right hand on left knee to give you a little extra leverage. Try to reach left hand toward right hip, so that you resemble a pretzel, or, to get an added stretch in shoulders and upper back, extend the left arm straight behind you. As you exhale, gradually twist farther behind you, eyes toward your hand. Repeat to the other side. Some folks may feel a very minor pop along the vertebrae when doing this—sort of like your own chiropractic adjustment. Be gentle the first few times you try it, and as always, keep stretches pain free and comfortable.

10) Lower Back and Hamstring Stretch, 20 sec. 

This is an excellent stretch for the hamstrings and lower back muscles. Stand with feet a bit wider than shoulder width, and slowly bend forward at the waist. Grasp your elbows with hands and dangle your head between your legs. Keep this comfortable, and as you hold the stretch, you’ll notice the muscles lengthening as gravity helps you drop down even further. Keep the legs straight but not locked; reach hand and torso toward opposite calf, bending toward the knee, and then repeat other side. To get out of the stretch, place hands on the thighs and round the spine, exhaling as you stand up.

With these general warm-up and stretching exercises completed, your body will be much better prepared for participation in any and all summer activities with less likelihood of muscle strain or stiffness. As you start out, take it easy for the first 10-15 minutes or so, getting the body more thoroughly warmed up in the moves specific to your chosen activity. Finally, once you are finished with your adventure, you may be ready to go for beers, sodas, or pizza--but take just a few short minutes to run through the last 5 stretching exercises. This will help you increase your range of motion while the body is still warm, and leave you more limber than when you started. It also will help prevent stiffness that often sets in following a long car ride. Believe me, your body will thank you for it.