How to Make a Healthy Breakfast for Kids

Your mother may have told you that breakfast was the most important meal of the day, and now that you have kids you are finding that this wasn’t one of those myths that parents pass down through the generations like “Don’t swim for an hour after you eat lunch.” Ideally, exercise should not be undertaken on an empty stomach, and breakfast really is the most important meal of the day. When kids eat breakfast, they have energy for their morning tasks, and they are more likely to maintain energy throughout the day, perform better in school, and have better attitudes. You can ensure your kids get a healthy start to their day by making them a nutritious breakfast.

Make breakfast fun for kids by serving it outdoors on a nice day.

  • Determine your kids’ calorie needs. The U.S. Department of Agriculture says that children ages 2 to 3 years need 1,000 calories per day, children ages 4 to 8 need 1,200 to 1,400 calories, girls ages 9 to 13 need 1,600 calories, boys ages 9 to 13 need 1,800 calories, girls ages 14 to 18 need 1,800 calories, and boys ages 14 to 18 need 2,200 calories. Kids should eat three meals a day and two snacks, and calorie needs should be distributed throughout the day.
  • Meet all their nutritional needs. Not just any calories will do. Many breakfast foods are loaded with empty calories, such as sugary cereal, breakfast bars and pastries. KidsHealth.org says that kids should get a variety of nutrients at breakfast, from foods including fruits, vegetables, whole grains, protein and dairy products.
  • Offer a variety of foods. Kids of all ages can be picky eaters. It may be hard to get them to eat anything for breakfast that’s not a favorite cereal. By offering a variety of foods, you can increase the chances that they will eat something healthy in the meal you have created. Some good options for breakfast include fruit and yogurt served with a whole-grain bagel, waffle or granola, a vegetable omelet served with whole-grain toast and fruit or hot cereal topped with fruit and milk. The more options you present, the more likely your child is to eat at least some of his breakfast and get the calories and nutrients he needs for the day.
  • Make it fun. You might not ever be able to convince your child to eat a spinach omelette. However, you can convince him to eat some healthy foods in the morning by making breakfast fun. Younger kids may like a pancake or piece of whole-grain toast that is decorated with a fruit smiley face. A yogurt parfait looks like dessert, but it includes layers of organic yogurt, fruit and granola. Smoothies can be as tasty as milkshakes. Try banana and peanut butter, or fruit with low-fat yogurt and milk, or a tasty concoction that you sneak a vegetable into.

How to Make Easy No Cook Snack Healthy Recipes for Kids

Thinking of healthy snacks to make is hard when you hear”I’m hungry!” being yelled at you, many times a day. Get ready to combat back when the hunger strikes, with these no cooking snack recipes.

Here are 5 easy snack healthy recipes and instructions to make them. You will find these snacks easy and fast to make.

  • Make an apple on a fork-
    Peel an apple, place a fork on the side where the stem was, and then put a cinnamon sugar mix on the top. You can roll the apple in it, or take a sandwich bag and shake it on.

    Snack healthy with Apples!
  • Cupboard Trail Mix-
    Maybe cupboard isn’t a good word for a snack, but it works here! Take a quick inventory of whats hiding in the cupboard. Pick out cereal, nuts,coconut, sprinkles, whatever you can find. Put the ingredients in a bag or bowl and mix together for a quick snack.

    Trail mix made easy
  • Sundae Banana Recipe-
    Slice bananas, top with a small squirt of whipped topping, or chocolate- add nuts or sprinkles on the top. If it gets to messy, put a toothpick in each one. This is also a good way to use up left over ice cream sundae supplies!

    Bananas never looked so good
  • Make Peanut butter balls-
    Mix peanut butter(try all natural peanut butter), powdered sugar (or if you are trying to cut down on sugar, add powdered milk instead) coconut, nuts, raisins, and cereal. Stir with a large spoon, until the mixture is well mixed. Form small balls and roll in powdered sugar, nuts or coconut.

    Peanut butter good
  • Make a mini Vegetable Platter-
    Cut up assorted veggies. Carrots, broccoli, cucumber,and celery are all good choices. Add a dish of Italian salad dressing on the side for dipping. You might be surprised how much your kids love this.

    Easy to snack healthy!

How to Lose Belly Fat Through Yoga

It would be nice to do a few ab exercises and melt away the bothersome belly fat accumulated there, but unfortunately, you can’t spot-reduce fat. To lose fat from around your middle, you have to take it off your entire body. Though yoga is low-impact and often associated with relaxation and stretching, it can be effective for helping trim your physique. The poses help strengthen, tone and lengthen your abdominal muscles, and reducing your stress levels with yoga can have a positive effect on belly fat, too

A woman holding bridge pose on a yoga mat.

Different Styles of Yoga

  • If you want to try yoga to lose belly fat — and for reducing overall body fat — you’ll be faced with choosing which type of yoga to practice. The biggest difference between the dozens of styles of yoga is how they’re practiced rather than the types of poses performed in them. Kundalini yoga focuses on activating energy through breathing techniques rather than on fitness. Gaiam Life explains that hatha yoga is a sort of catch-all term for any type of yoga that teaches poses. It’s a fairly gentle style of yoga that won’t necessarily get your heart rate up, but it is effective for lengthening your muscles, including the abs. While power and vinyasa styles of yoga may flow from one pose to another in different sequences each time, you’ll do the same poses in the same order every time with Ashtanga yoga. It’s a more demanding style of yoga that will work up a sweat, too, making it effective for burning calories to reduce body fat.

The De-Stressing Factor

  • Even though it centers on relaxation rather than challenging poses, restorative yoga may be the best form for reducing fat. An article published in the “American Journal of Managed Care” showed that women who practiced restorative yoga lost a total of 31 square centimeters over a six-month period. Additionally, the participants continued to reduce even after the researchers released them to practice yoga on their own. Restorative yoga is performed seated or reclining, and the poses are held for a longer duration, sometimes as long as seven minutes, so it doesn’t fit the typical advice to get your heart rate up to burn fat. Researchers in the study found that restorative yoga is effective because of its ability to reduce stress. According to Harvard Health Publications, a hormone you produce when stressed, cortisol, is one cause of fat buildup around the abdomen. Researchers in the “American Journal” study, who presented their findings at 73rd Scientific Sessions of the American Diabetes Association in Chicago, said that since restorative yoga reduces cortisol levels, it may lead to trimmer middles.

Yoga Poses for Abs

  • A number of yoga poses focus on the belly and core. Poses such as Bridge lengthen the abdominal muscles. The Boat, Plank and Upward Abdominal Lock strengthen and tone abs. Even your oblique muscles will benefit from poses such as Extended Side Angle, Triangle and Side Plank. Performing these and other ab poses as part of any regular yoga practice should successfully tone your abdominal muscles, but won’t shed the top layer of belly fat. Only calorie-burning, stress reduction and dietary changes will help you lose the fat.

Frequency of Your Practice

  • “Yoga Journal” suggests that you practice yoga two to three times a week for at least an hour at a time. If you’re performing Ashtanga yoga, it can serve as moderate-intensity aerobic exercise and help fulfill the 150 minutes weekly recommended by the Centers for Disease Control and Prevention. Depending upon how vigorous your yoga session is, even as little as 75 minutes per week can be beneficial if it gets your heart rate up to the point that your breathing is hard and fast, according to the CDC. If it’s difficult for you to fit an entire hour of yoga in all at once, cut your sessions into easier-to-manage lengths. You’ll benefit from 10, 15 or 20 minutes at a time of moderate to vigorous yoga.

What Foods Lower High Cholesterol?

What Foods Lower High Cholesterol?
Cholesterol levels in the blood can be controlled with medications and lifestyle changes, including eating the right types of foods. Food sources containing higher than ideal cholesterol levels include animal and saturated fats, meats, shellfish, dairy products and egg yolks. Because cholesterol and saturated or animal fats are frequently found together in foods, adults should limit their intake to no more than 10 percent of each day’s total calories. It is also advisable to consume foods that produce positive changes in the body’s cholesterol levels.

Types

  • Cholesterol is a substance that occurs naturally in the human body. Cholesterol unites with proteins in the bloodstream to form high-density lipoproteins (HDL) known as “good” cholesterol and low-density lipoproteins (LDL) or “bad” cholesterol. Excessive amounts of the wrong kind of cholesterol in the blood lead to the formation of plaque in the arteries that may eventually cause problems such as high blood pressure, circulatory problems and, later on, blood clots leading to heart attack or stroke.

Function

  • Endogenous cholesterol is the body’s natural cholesterol and is made by the liver. Cholesterol that is introduced into the body through food is called, “dietary cholesterol.” Both types are used to reinforce cell membranes and nerve fibers and to synthesize major hormones and Vitamin D. When more cholesterol is taken into the body than is needed, the body adapts by making and re-absorbing less of its own cholesterol.

Food as Antioxidants

  • When cholesterol-rich foods are cooked or processed, electrons are lost due to oxygen, causing the LDL cholesterol to oxidize and form free radicals. These uncontrolled free radicals combine with other free radicals, causing damage to cells. Fortunately, the enzymes that make cholesterol in the liver attempt to clear out the free radicals. Foods containing vitamins C, E and Beta Carotene, when taken together, work with the enzymes to sweep some of the free radicals out of the body. Kale, strawberries and spinach are all rich in antioxidants, but ounce for ounce, blueberries contain more antioxidant properties than any other fruit or vegetable.
    Antioxidants

Plant Sterols

  • Plant sterols are substances in unsaturated chemicals contained in plants, and are similar in structure and function to the cholesterol made in the bodies of animals and humans. Plant sterols lower cholesterol by blocking its absorption from food and blocking the re-absorption of bile acids made from cholesterol in the liver. They can can lower LDL cholesterol by up to 14 percent. Foods that contain plant sterols include seeds, nuts, legumes, vegetable oils, wheat germ, grains and vegetables.
    Seeds and Nuts Contain Plant Sterols

Flavonoids and Polyphenols

  • Flavonoids or bioflavonoids are water-soluble plant pigments that help reduce the accumulation of cholesterol and plaque in the arteries and have a strengthening effect on capillary walls. The sources of flavonoids found to produce positive results in lowering LDL cholesterol include citrus fruits, apples, onions, richly colored berries, purple or red grapes, tea and soy products. Recently, scientists have observed flavonoid’s ability to reduce LDL cholesterol when used in the form of oil extracted from orange peels. Drinking a glass of red wine each night lowers the chances of plague deposits forming in the arteries. The wine contains polyphenols, substances which may lessen the damaging effects of LDL cholesterol on the blood vessels.

Soluble Fiber

  • Fiber helps the liver remove LDL cholesterol from the blood, excreting it from the body before the cholesterol has an opportunity to accumulate in the arteries. Fiber-rich foods include strawberries, citrus fruits, pears, blackberries, raisins, figs, apricots, broccoli, beets, beans, Brussels sprouts, sweet potatoes, prunes and whole grains such as barley and oatmeal. A bowl of oatmeal should contain at least 10 grams of fiber per serving.
    Oatmeal Contains Soluble Fiber

Prevention/Solution

  • Total cholesterol in the body should be under 200 milligrams per deciliter of blood (200 mg./dl) with an HDL level of at least 35 mg./dl. LDL cholesterol level greater than 100 mg./dl carries an increased risk of heart disease.

    Populations in the Mediterranean typically have low rates of coronary artery disease and have been found to use olive oil, a monounsatured fat, in place of any other type of fat. Evidence suggests that replacing saturated fat sources with monounsaturated fats such as olive oil may help lower LDL-cholesterol and increase HDL-cholesterol.

How to Find Free Low Cholesterol Diet Plans

Millions of Americans have high cholesterol, which can lead to heart attack and/or stroke. The biggest factors in lowering cholesterol are diet and exercise. A low cholesterol diet should be low in saturated fats and refined carbs while emphasizing fruits and vegetables. There are a multitude of resources available, both online and off to help you find a diet that’s right for you and make the lifestyle changes you need.

  • Determine what type of diet or program you would like to take part in. There are many websites on which you can find free diets and recipes. Some like sparkpeople.com ask you to create a profile and enter information. Sparkpeople allows you to take part in a community that encourages you on your progress. Other sites like the American Heart Association’s website provide diet information, including recipes, without requiring you to sign in as a user. You can also use a website like mypyramid.gov. The food pyramid website allows users to create an account and plan meals for a week. Mypyramid will show you the total fat, calories, cholesterol and nutrients in each meal plan you enter.
  • Once you know what you want in a program, check out some of the sites listed above. Using the information you have, look over and evaluate the sites that interest you the most, pick one (or more) and evaluate them for how they fit your lifestyle. Be sure to pick a program that you will stick with. Some things you should think about are how the diet plan fits with your lifestyle, and also know that it may take several weeks before your cholesterol drops. You may wish to join one site, while still getting recipe ideas from another.
  • Go to your doctor or other health care provider and have your cholesterol checked again. See whether your new diet has had an effect. Talk to your health care provider about the results and see what other changes you need to make.

Leveraging Sport in Corporate Team Building

Corporate team building once used to be associated with boozy overnight stays away, combined with mortifying bonding activities and cheesy coaching programmes. Big companies with cash to flash were happy to invest heavily in the development and performance of their teams – recognising that a strong team is one with great delivery. Since the credit crunch, the lavish activities may have died down a little, but the need for – and focus on – corporate team building is stronger than ever.

Leveraging Sport in Corporate Team Building

Image Credit

Different Types of Teams

Organisational psychologists study the dynamic of teams and the behaviours that individuals within them demonstrate. Teams within organisations may be formal, project-based, informal or geographic for example. They can be put together in a deliberate fashion, or be allowed to evolve with optional inclusion. When well formed and managed, a team can do wonderful things. The most common type of team is departmental based, and with the right coaching, management and evolution, these teams can become more creative, more productive and more highly performing.

The Value of Sports

One interesting way of building teams is to bring the lessons of sport together with the lessons of the corporation. Sports activities, whether netball, rugby drills, ball games, athletics or even orienteering, help to define team roles and encourage new ways of working together and communicating. Different people will naturally take on different roles within the sports team, often changing the dynamic of the group and challenging it. New helpers, coaches, communicators and team players appear, along with new and natural leaders. The lessons can be fascinating.

Coaching organisations will use sports activities like those found at http://www.sportplan.net/drills/Rugby/Defensive-Patterns/Flat-Defence-Straightline.jsp and elsewhere online to achieve specific learning outcomes, as defined by the customer organisation. They may be looking to strengthen a team, to bring a new team together, to challenge and shake up ‘old’ behaviours or to tackle development areas together. Sports programmes can be completely tailored to embrace diversity and ensure inclusion of everyone on the team, regardless of their physical fitness and skills.

Regardless of the objective, the combination of physical exercise, mental stimulation and fun can prove to be a powerful learning tool, and certainly far more so than the old style approach of sitting in a lecture theatre, eating biscuits and struggling to stay awake through long Powerpoint presentations!

A diet can have a positive effect on mood: here’s how

It has been said that hell hath no fury like a woman on a diet, and this can certainly be true in some cases; however, a recent study carried out by the Ingestive Behavior Laboratory at Louisiana’s Pennington Biomedical Research Center revealed that a calorie-restricted diet actually improved mood, reduced stress, increased sex drive and improved sleep in a significant number of the 220 participants in the study.

A diet can have a positive effect on mood heres how

Image Credit

Reducing calorie intake

CNN reports that a 25% reduction in the daily calorie intake of people of normal weight or those who were overweight but not obese had a positive effect on their mood in addition to leading to weight loss. Corby Martin, director of the Ingestive Behavior Laboratory, said the study, which was carried out over a period of two years, showed that mildly overweight and normal weight people need not worry that dieting by reducing calories would decrease their quality of life; instead, they could expect to feel better.

This is good news for people in these categories; however, many people who want to lose weight are more than mildly overweight – the maximum BMI for those in the study was 28 – and the results cannot realistically be applied to everyone. The results do, however, suggest that a calorie-controlled diet could be used in the prevention of obesity in a similar way to strategies used to control blood pressure and prevent other chronic diseases such as heart disease.

Other factors

Anyone who is dieting needs to ensure that their diet includes all the necessary vitamins and minerals for health; for example, iron supplements such as blueiron.co.uk are available online.

Reducing dietary calorie intake appears to be an effective way to lose weight; however, according to the Mayo Clinic, physical activity is also important. If you burn more calories than you consume, you will lose weight, while exercise helps with maintaining your weight loss.

Other studies have shown that exercise is also beneficial to your mood, stress levels and sleep; therefore, it seems to follow that a combination of reducing calories and exercise is likely to make you feel better generally. People whose weight loss is maintained are those who engage in regular physical activity in addition to watching what they eat.

Address Your Sexual Dysfunction with Kamagra

One of the most popular alternatives for the Viagra would be the Kamagra.  It is composed of at least 100mg Sildenafil which is also the main component of Viagra.  It takes around 40 minutes before the pill takes effect.  This drug will allow you to feel a heightened level of sensitivity in your genitals and the flow of blood to your penis will be stimulated.

 

Kamagra can maintain your erection for 4-6 hours.  You will no longer need a time of recovery after your orgasm.  Aside from the prolonged period of erection, this drug will also provide a longer level of sexual intercourse.  You can also move your time of orgasm and improve the pleasure you got from sexual intercourse.  This medication is suitable for men ages 18-82 who are suffering from sexual dysfunction such as impotence, rapid orgasm, and erectile dysfunction.

 

Kamagra Oral Jelly

Kamagra Oral Jelly offers a lot of significant advantages which is not provided with Kamagra tablets and pills.  The first principal benefit would be the gel makes it possible for the body to immediately absorb the chemical compounds.  The absorption of the medicine is twice as fast compared to the traditional Viagra tablet.

Also, the taste of jelly will not give you the bitter taste that is present in the pill.  The Kamagra oral jelly is available in different flavours.  You are allowed to buy any Kamagra jelly that is suitable for your taste.  In case you are unsure about the taste of the Jelly, you can purchase the whole selection and try it for yourself.  It is 80% less expensive compared to the Viagra that is manufactured by a pharmaceutical company so you will be able to buy this medicine in bulk.

But just like the branded Viagra medication, Kamagra also have a side effect but only very mild.  Plus the negative reaction towards the medicine will immediately disappear once your body is adjusted to it.  The most common side effects would be a mild headache and short dizziness.  This is a natural reaction of the body to the sudden increase in the circulation of the blood.  Once you started to feel a mild headache and dizziness, you do not have to panic since it will quickly settle in.

Make sure that you only use the Kamagra based on the medication of your doctor.  It is highly recommended to avoid taking more than the usual.  Kamagra and similar medication such as Viagra are designed to take one pill at a time.  Those who have an allergic reaction against Sildenafil are also advised to stay away from this medication.  If you are also under different medication, consult your doctor before using this medication against sexual dysfunction.  Normal medications are well compatible with this medicine, but in case you are taking drugs especially cardiovascular medicine, then you should refrain from using it.

Finally, the shapes and the flavour of the Kamagra jelly might interest the kids in eating them, so make sure to keep it away from the reach of your kids.

More at http://www.aptekakamagra.plHYPERLINK “http://www.aptekakamagra.pl/leki-na-potencje.html”/leki-na-potencje.html

 

Get Your Summer Beach Body

Getting ready for the summer season means that you have to get yourself into the gym. If you are aiming to improve your fitness and look good for the beach then there are a few easy tips that you can keep in mind to ensure that this summer is your best one ever.

Young couple jogging against clear blue sky - copyspace

  • Eat Right: Even more important than your work in the gym is your work in the kitchen. If you are serious about your look for the summer then eating clean is essential to your goals. Take the time to eliminate anything in your diet that may set your back. This means that you will be getting rid of any processed foods, along with foods that are high in fat. You’ll need to quit eating fast food and sweets as well, as they will set you back. Stick to eating whole foods and look to increase your vegetable intake. Eating clean will melt away the fat from your body and have you beach ready.
  • Hit the Gym: Now that you’re eating right, you will also need to take your training up a notch in the gym. Look to focus on whole body exercises that work multiple muscle groups. These are your big lifts, like squats, deadlifts and presses. Take your time and don’t necessarily worry about the amount of weight you are lifting. If you are using proper form then the weight increase will come in time. You can also focus your time on working in high intensity sets that will strip the fat from your body.
  • Take the Small Steps: There are smaller steps that you can take to improve your appearance before the summer season hits. For one, you can get a base tan by visiting a tanning salon. You can also improve your appearance by drinking more water. Being hydrated will only help your fitness goals. Taking the small steps to ensure that you look your best is something that everyone who is serious about fitness does.

You have all year to get ready for summer, but even if you are behind in your preparation, you can still get on track by following a few simple steps. These aren’t necessarily a complete roadmap to success, but they will help you on your way.

Basics for Your First Marathon

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Taking up a new activityto have a healthier lifestyle is the best way to balance your busy daily routine. If running is your passion, andyou’ve decided to move to the next level by participating in an event, you have to be physically and mentally ready. Practicing everyday will help you accomplish your goal. The date is set, and you want to feel comfortable for the big day, here are three basic pieces of clothing you cannot forget.

Sport Underwear

This kind of underwear is special for sport activities; the fabrics they are made of will help your skin remain dry and fresh all the time.Also, they give you the support you need all aroundto make you feel comfortable.

Outerwear

Having an idea of the location and the weather will help you to pick the best outfit for the marathon. If it is a cold weather race,a light pair of sweatpants and a sweatshirt arerecommended to keep you warm. Also, they sell light long sleeve shirts that can keep your body warm without added weight. If the weather is going to be hot, a pair of shorts and a nice fitting t-shirt will be the best choice for you, just as with the light clothes for cold weather, they sell clothes that can help you to feel fresh and protect you from the sun. Also, you can wear accessories like ahat, sunglasses, gloves and a hair band.

Shoes

Shoes are the most important piece of your outfit when running a marathon; you have to have the perfect pair. If you need help choosing the right pair, check out Macy´s they have the best shoe deals. After getting a new pair, you should start stretching them and getting used to them before the race, so they can be ready when the big day comes.

Gadgets

This part is completely optional if you want to upgrade your performance. Gadgets can help you tracking your time, giving you new training routes, and check your heart rate. Once you have a fitness gadget you can download music, training apps, health plans, etc. Basically anything you need to monitor and improve your training.

Get ready and enjoy the experience. And, don’t forget, every step you take will make you better as a person and take you towards new adventures further down the road of life.

 

Anabolic steroids-To improve endurance and to promote the fat loss

The term Anabolic steroids are also known as Anabolic-Androgenic steroids, which means that the molecules of existing product even if similar however not a clone of the natural internal secretion. Withal, this similarity makes it attainable to unnaturally synthesize substances bind to receptors within the frame and cause some metabolic and physiological changes within the body, like those caused by natural steroid hormone hormones. Despite the distinction within the structure of molecules of various anabolic steroids, all of them possess each anabolic and steroid hormone result. There is little question that steroids are the foremost effective, suggests that, if they’re administered sanely and logically. This means that the associate degree contestant ought to make certain rules. It’s vital to divide the steroid cycles. Most perceive by steroid cycle ten – twelve weeks of the appliance of one supplement or one combination of two – three steroids with solely an extended pause.

1

Possibilities of anabolic steroids:

Based on this, there are many bad opinions about the anabolic steroids nature. The hormone testosterone will be the main source of anabolic steroids. For the past few decades, the numerous discussions will be handled by them. This can be mainly used by bodybuilders, sportsman, because it will increase their size of the muscle and also the strength. Hence, let’s see the possibilities of anabolic steroids. Firstly, the use of any anabolic steroid will lead to death, because it will be the first in supplement, so it will cause a serious problem, when it will become higher in our body. Not only has this, for misusage of any supplement will leads to death. Secondly, these steroids are easy to find, because it will be the best androgenic impact substance without a prescription. So that, the peoples accession will be illegal. Apart from these the sale and the storage of steroids will tend to big sin will makes you in trouble like imprisonment. And the main thing is all the anabolic steroids are in the form of pills. On the problem of diversity, there is a unit many sorts of anabolic steroids. Oral kinds of steroids have a stronger anabolic activity and might cause a lot of facet effects than the injectable steroids, as they must be treated with the liver.

Suggestions to find the true Steroids facts:

When a potential energy capsule customer is looking for steroids facts, they will continually seek at steroid based web groups for suggestions. These forums provide suggestion for individual seeking to use energy capsules and they also show them, where to search energy capsules for sale. Name of best androgenic impact that is a unit most objectively reflects the results of those medications. The members of energy capsule based web groups continuing assist to keep customers in verify with their anabolic steroid use. Uniquely, a steroid user would get suggestions from a medical specialist based on their supplement cycles. Nonetheless, these are illegal in most areas and they are only suggested by medical professionals in cases of illness or disease.

5 Weight Loss Tips for Faster Results

The foundation stone of every weight loss regime is calorie controlled diet. The weight loss diet does not mean keeping a record of what you eat, but you also have to do some changes in your lifestyle. Incorporate these changes permanently into your lifestyle, so that they will bring permanent results. Changing your habits is the best way to save yourself from gaining weight.

Keep a Record of Your Calorie Intake

You are supposed to make it sure to know about each calorie you are eating. The amount of calories is directly responsible to the increase in the weight. It is also your responsibility to ensure that every calorie you are consuming must be from healthy and natural foods. If you are regularly making too many unhealthy choices, then you will have problem in losing weight. You can also take any types of Anabolic Steroids, but it is always good to consult a physical trainer.

Choose Natural and Unprocessed Foods

Unprocessed foods provide fewer calories, but the best part is they are full of antioxidants and nutrients. They are a good source of phytonutrient, minerals and vitamins.

On the other hand, processed foods are full of calories and provide low nutritional benefits. This is because the manufacturers of these products use different chemicals as preservatives, sugars and fat to develop the taste. When you consume these products which have high calorific value, this simply adds to your body weight. That is why it is advised to consume unprocessed foods and you will get wonderful benefits, you will consume fewer calories and get good nutritional benefits.

Cook for Yourself

If you make it your habit to cook for yourself, then you will get good flavors as well as you will eat healthy food. Your dependency on precooked and processed foods will decrease. You can start cooking with some basic recipes. After some time when you will get the benefits of healthy food you will love it. You can enjoy a wide range of healthy food items with low calories. You can prepare healthy food in no time by using simple recipes.

Vegetables

Experts suggest consuming a lot of vegetables because they are good to satisfy your hunger and fill your stomach also. When you add a lot of vegetables to your meals, this satisfies your appetite and doesn’t increase your calorie intake. There are many vegetables which have less than 50 cal in a serving and this is the best food to eat for weight loss. Vegetables are also full of minerals and vitamins. You weight loss expert may advice you to consume any types of Anabolic Steroids.

You Can Have a Treat Once in a While

A certain level of self discipline required to lose weight. You have to consume healthy and natural diet and must take part in some kind of physical activities. But if you don’t follow the weight loss rules properly, then your rigidity will serve as an obstacle and you will not get favorable results. In order to deal with your cravings, you can have a treat, but make sure to eat in moderation. Go for a treat once in a while, but eat in limit.

How to Lose weight by drinking cold water( The Cold Water Diet Plan)

Losing weight by drinking cold water is super easy and the cheapest diet plan out there. Your body will work really hard at trying to keep you warm. This will work off all those excess calories. How EASY is that?!!! Just call it the Cold Water DIET plan!

  • Just how do you lose weight by drinking cold water? By drinking enough cold water your body will work to stay warm. This means you are burning off calories as your body works really hard to turn up the heat. Your inner thermostat will be trying to adjust and get rid of excess weight.
  • Drink a lot of cold water every day for a week or two and you will lose unwanted weight. You will be peeing a lot, but the pounds just melt off.
  • Drinking numerous glasses of water every day for several weeks can be major boredom! Spice it up by adding some lemon or lime to the water. Don’t add sugar because then you ill be adding more calories and defeating your DIET.
  • Think of it this way—You will be losing weight by running back and forth to the bathroom all day. You’ll be getting a great healthy workout, when adding running up and down the stairs to get to the bathroom.
  • Keep eating healthy foods during the cold water DIET. You will lose weight faster by not eating. But then you may pass out behind the wheel of your vehicle due to a lack of food. Eat healthy foods such as fruits and vegetables, and low calorie, non-sugar containing cereal for an added boost.
  • The lemon in the cold water will add to your weight loss. Enough lemon and it will act as a diuretic to clear out excess fluid from your body.

How to Make a Diet Plan

The best way to reach your weight-loss goal is to have a very specific plan. First you must decide what your goal weight is. After that, you can determine exactly how you will reach that goal.

Creating Your Diet Plan

  • Determine how many calories you need to maintain your current weight. There are many calculators available on the Internet to help you determine this number (see resource section below). For a basic estimate of your healthy caloric intake, multiply your weight by 10. If you weigh 160 pounds, that would be 1,600. This is the approximate minimum number of calories your body would need per day if you were completely inactive. Next, add more calories based on your activity level. A person who spends time both moving around and sitting at a desk would need to add about another 30 percent to the minimum.
  • Create a 500-calorie deficit in order to lose one pound per week. By cutting out 500 calories per day, you can expect to lose about one pound per week. The Surgeon General of the United States recommends a steady weight loss of no more than two pounds per week.
  • Make a list of the calorie counts of your favorite foods. Use a spreadsheet to make a list that is easy to access. Include foods you eat every day; don’t forget that slice of cheese on your sandwich or the tablespoon of ketchup.Websites such as CalorieKing.com and NutritionData.com list calorie counts for thousands of different foods.
  • Evaluate your list, and swap high-calorie and empty-calorie foods out for healthier choices. If you love bacon, try switching to turkey bacon. Instead of greasy deep-dish pizza, try homemade pizza with olive oil, tomato sauce and veggies with no cheese. Do not give up all the foods you love: Just find or make healthier versions. The book Eat This, Not That by David Zinczenko has thousands of suggestions for swapping favorite foods for healthier versions.
  • Write out a meal plan for the week using your calorie lists. Include breakfast, lunch, dinner and two snacks. You want your total calories for the day to be the amount you calculated in step one minus 500.
  • Make a backup plan. Some days you will feel more hungry than other days. Keep quick and healthy snacks available such as bananas, carrot sticks, protein bars and low-fat yogurt to help you stay on track.
  • Add exercise to your plan. Exercise for 30 minutes three times per week to start. Track how many calories you burn, and replace only half of them. For example, if you burn 100 calories, eat a 50-calorie snack. By eating back half the calories you burn, you will be making sure that your body is getting enough energy to support your workouts.

A Low-Cholesterol Diet Plan Menu

A Low-Cholesterol Diet Plan Menu

You know you need to eat more fruits, vegetables and whole grains to improve your cholesterol numbers, but a diet to lower cholesterol is filled with more than fiber and rabbit food. It’s a diet rich in healthy fats such as olive oil and walnuts and in proteins like salmon. Knowing all the delicious and healthy food options can help make low-cholesterol meal planning and eating enjoyable. Consult your doctor or dietitian about your diet for cholesterol.

Overview of Cholesterol and TriglyceridesCholesterol is not all bad; you need it to help make hormones, vitamin D and substances that aid in the digestion of fats. But your body already makes enough to do these jobs. There’s also cholesterol in food, but it’s the saturated and trans fats in the food you eat that cause your body to make too much cholesterol. The publication “Dietary Guidelines for Americans, 2010” suggests you limit your intake of dietary cholesterol to under 300 milligrams a day. Additionally, the American Heart Association suggests you keep saturated fat intake to less than 5 percent to 6 percent of total calories and reduce percent of calories from trans fats.

Low-density lipoprotein, the “bad” cholesterol, travels through your blood and sticks to artery walls, which causes them to narrow and increases risk of heart disease. High-density lipoprotein takes cholesterol to your liver, where it is processed and eliminated from your body.

Fat travels in your bloodstream via triglycerides, which also affect cholesterol levels. In your blood and liver, triglycerides combine with proteins to make cholesterol. Keeping your triglyceride numbers down may also benefit your cholesterol numbers.

What to EatA daily diet to lower your cholesterol should include four to five servings of fruits and vegetables; six to eight servings of grains, with at least half of them whole grains; two to three servings of low-fat or fat-free milk or milk alternative; and 5 to 6 ounces of lean meat or poultry — or plant protein, such as soy — according to the American Heart Association. Additionally, have two to three servings of fatty fish such as trout or salmon two to three days a week and 1/2 ounce of seeds or 1/2 cup of legumes four to five days a week.

Certain foods contain nutrients that help lower blood cholesterol by preventing your body from absorbing or helping to eliminate it from your body. Oats, barley, beans, eggplant, okra, apples, grapes and oranges contain soluble fiber, which binds with cholesterol in your digestive tract and drags it from your body. Trading in your butter for vegetable oils such as olive or sunflower oil also helps improve cholesterol. Eating 2 ounces of almonds, walnuts or peanuts a day may reduce your LDL cholesterol by 5 percent, according to the Harvard Medical School.

Foods to LimitIn order for your cholesterol-lowering meal plan to work, you need to limit your intake of foods high in saturated and trans fat. This includes heavy cream, full-fat dairy foods, butter, stick margarine, shortening, lard, high-fat processed meats such as bacon and bologna, fatty meats, organ meats such as liver, baked goods made with saturated or trans fats and fried foods.

A Typical Low-Cholesterol DayYou might start your day off with a bowl of oatmeal with raisins and a cup of fat-free milk or milk alternative such as soy or almond milk. At lunch, top salad greens with grilled tuna or marinated and grilled tofu, chickpeas, walnuts, balsamic vinegar and olive oil and serve with bowl of fresh strawberries, whole-grain crackers and a container of fat-free yogurt for a delicious cholesterol-lowering meal. Fill a whole-wheat tortilla with pureed black beans and sauteed pepper and onions and serve with salsa, quinoa and roasted carrots for dinner. For omnivores, replace the pureed black beans with sliced chicken breast. A 2-ounce serving of almonds with a fresh orange makes a healthy snack.

Water & Protein Diet

Chicken breasts are high in protein and low in fat.

The protein and water diet is short-term method of shedding fat while maintaining muscle tone. It is generally not regarded as a healthy or sustainable way to permanently lose weight. High-protein diets have similar aims as the protein and water diet but call for less-extreme dietary restrictions and can be followed on a long-term basis. Before attempting a protein and water diet, it is crucial to understand the potential risks.

Goals

  • The goal of high protein diets such as the protein and water diet is to lose body fat while retaining or gaining muscle. Protein-based diets were originally practiced by bodybuilders, but the concept has become popular among people looking to lose weight and develop muscle tone.

Protein and Water Diet

  • One popular version of the protein and water diet is the tuna and water diet. The dieter should consume tuna and water alone for the first three days. After this initial phase, chicken, cottage cheese and vegetables can be introduced. It is important to take vitamins and fiber supplements.

High Protein Diet

  • Unlike a pure protein and water diet, high-protein diets allow for some carbohydrate consumption and are sometimes followed for extended periods of time. The American Heart Association recommends adults consume 50 to 60 grams of protein per day, amounting to 10 to 12 percent of their caloric intake. A high-protein diet typically calls for about 34 percent of calories to come from protein. Foods considered high in lean protein include chicken, turkey, egg whites, fish and low-fat dairy.

Risks

  • Consuming protein in excess may lead to health problems. Some of the issues associated with a high-protein diet are an increase in LDL (bad) cholesterol, calcium deficiency, kidney problems and excessive fat intake. These problems are primarily associated with over-consuming animal protein. Vegetable proteins such as soy can actually lower LDL cholesterol and raise HDL (good) cholesterol while aiding with calcium absorption. A study by the American Journal of Clinical Nutrition found no significant difference in cardiovascular health between women that engaged in intensive weight-loss training on high-carbohydrate and high-protein diets. Depending on factors such as exercise and type of protein, a high-protein diet may lead to health problems.

Healthy Weight Loss

  • The protein and water diet may help you lose fat and gain muscle tone in a short time, but it is not a sustainable or healthy way to stay fit. Successful weight loss is a mental and physical process that requires genuine lifestyle change. Eating healthily is a part of losing weight, but exercise, mental commitment and having a support system are also key components.

Heart Healthy Diet Plans

According to the American Heart Association, more than 80 million people in the United States have a type of cardiovascular disease. High blood pressure is the largest type of this disease. To ensure proper heart and blood vessel function, it is essential to eat heart healthy foods. Fortunately, there are plenty of foods and recipes that will benefit your heart. Avoid being a statistic and eat for your heart.

Fats

  • Contrary to popular belief, there are fats that benefit your body. Fats are broken into four types: saturated, polyunsaturated, monounsaturated and trans fats. The best fats for you are polyunsaturated and monounsaturated. Polyunsaturated fats are found in soybean, sunflower and corn oils. Monounsaturated fats are in plant-based oils like canola, peanut and olive oils. Both of these fats lower cholesterol, but should still be eaten in moderation. Saturated and trans fats are the biggest culprits in high cholesterol. The best rule of thumb is that if a fat is solid at room temperature, it is probably one of these fats. Baked goods, beef, cheese and lard are full of saturated fats. Trans fats have directly contributed to the skyrocketing rate of diabetes and cardiovascular disease. Trans fats were invented only as a cheap ingredient for companies to use in food to ensure a longer shelf life. Avoid trans fats and only eat saturated fats occasionally.

Planning Your Diet

  • The best plan of action is to make a list of foods you enjoy that fall under the guidelines of heart healthy foods. Vegetables, fruits, lean meats, fish, low-fat dairy products, soy, fiber and whole grains should make up the majority of your meals. There are some specific foods that lower bad cholesterol levels such as legumes. Beans straddle both the vegetable and protein tiers in the food pyramid. They are a wonderful source of fiber and packed with nutrients. Omega-3 fatty acids have proven extremely beneficial when it comes to lowering cholesterol. Eat plenty of cold water fish like salmon and tuna. Dark leafy greens help lower the levels of a blood enzyme associated with heart disease. Fill your diet with spinach, swiss chard, collard greens and arugula. Soy is a wonderful source of protein and contain phytoestrogens, which are great for your heart. Try out different products like soy cheese, soy milk and tempeh.

Meals

  • It is vitally important to read food ingredient labels when food shopping for your heart. There are a breadth of tricky chemicals and ingredients that end up in products. Stick to fresh vegetables and fruits. Avoid any processed foods, refined flour and sugar products. Create a meal plan for the week and only buy foods on the meal plan. To save time in the morning, make quick recipes like yogurt parfaits, egg sandwiches and peanut butter on whole wheat toast. Pack your lunch for work to avoid fast-food temptations. Include wonderful salads, wrap, and burritos with black beans. Use dinners to explore and experiment with delicious heart healthy recipes.

Healthy Meals for Overweight Kids

Like adults, many children in the United States have difficulty managing their weight. If you’re concerned about your child’s weight and health, taking steps together to make better food and lifestyle choices can help both you and your child. Consult your pediatrician before making changes to your child’s diet.

Child helping mother prepare a salad.
Balancing CaloriesWhen trying to help your child get to a healthier weight, you need to find the right balance of calories. The goal is to slow the rate of weight gain so that your child grows into his weight. Children should not be placed on a reduced-calorie diet to promote weight loss without the direction and supervision of a doctor.

Calorie needs for children depend on age, gender and activity. Your doctor or dietitian can help you determine your child’s specific calorie needs to help promote growth without excessive weight gain. In general, children need 1,200 to 2,200 calories a day to maintain a healthy weight.

A pediatrician examining a child in an exam room with the mother.
Kid NutritionWhat children need to eat for good health and a healthier weight isn’t all that different from adults. Create healthy meals for you and your child using the foundations of a nutritious diet, which include fruits and vegetables; whole grains; lean protein such as poultry, fish and beans; and low-fat or fat-free dairy.

A family eating a healthy meal together at the dining room table.
Family-Focused HealthWhile your goal may be to help your overweight child get to a healthier weight, the focus shouldn’t be on the weight or the child. Make it a family affair. Work on improving everyone’s diet and lifestyle choices. This way your child doesn’t feel singled out. Also, it helps set you up as a good role model, which may encourage your child to make better choices.

A family spreading out a picnic blanket in the grass
Healthy, Family-Friendly MealsThere’s no need to count calories when you offer your family nutrient-rich foods at meal and snack times. You can easily keep calories under control by making low-calorie fruits and veggies the focus of most meals. Also, offer small portions and give seconds only if your child asks for more because she’s hungry.

Whole-grain cereal with fat-free milk and fruit makes a healthy and easy breakfast for everyone. If you have the time, make whole-grain pancakes filled with sweet fruit such as blueberries or bananas, and use fresh fruit compote or a small amount of real maple syrup as your topper. Round out the meal with fat-free milk or yogurt.

For lunch, a peanut butter and banana sandwich on whole-wheat bread with carrot sticks and grapes is both kid- and adult-friendly. Or, toss spiral whole-wheat pasta with some of your child’s favorite veggies, diced low-fat mozzarella cheese and low-fat Italian dressing, and serve with fresh fruit and fat-free yogurt.

Veggie-focused stir-fries, bean burritos, spaghetti and turkey meatballs all make healthy dinner options the entire family might enjoy. Include a salad with dinner to up nutrient intake and satisfy hunger.

Stock your refrigerator and pantry with healthy kid-friendly snack options, such as grab-and-go fruit like apples and pears, carrot and celery sticks, low-fat string cheese, fat-free yogurt, whole-grain crackers and whole-grain low-sugar cereal.

A little girl eating a slice of watermelon at an outdoor table near the garden.
Be Active TogetherIn addition to diet, you also want to be more active as a family to help promote a healthier weight. That doesn’t mean you all have to join a gym. Go for a walk or a bike ride as a family or play a game of tag or basketball. If you’re stuck inside, create an obstacle course with stations that require everyone to do an exercise such as jumping jacks, jump rope or sit-ups. Also, if you want to be more active as a family, turn off the television.

A young family riding bikes in the park.

Kids Facts on How to Stay Healthy

Health and wellness topics may be easily confounded because of spurious, poorly researched and intentionally misleading information. An adult expert has to work hard to understand the best practices of staying healthy. However, you can boil down the basics of healthy living into a handful of tips kids can learn, internalize and practice.

Healthy kids grow up to be healthy adults.

Play Every Day

  • Moderately vigorous activity every day keeps muscles strong, reduces weight gain and improves personal health. Kids who embrace this simple rule have a lower risk of developing a variety of disorders when they become older. Just make it clear that this type of activity doesn’t involve video games or other forms of screen time. The U.S. Centers for Disease Control recommend kids to do 60 minutes of aerobic activity daily to reap these benefits.

Eat Many Colors

  • Nutrition is a complex subject and information about it changes as food scientists learn more about food’s properties and how we process what we eat. Though you can’t expect kids to understand the details, you can emphasize the importance of “eating many colors” to help them develop the habit of eating a varied diet. Point out that fruits and veggies have the most vibrant colors, while unhealthy foods like white bread and fast food tend to look dull and bland.

Eat With Your Family

  • Eating together as a family has a number of benefits. It gives parents an opportunity to discuss what makes a meal healthy and it gives them an opportunity to establish healthier relationships and better communication with family members. According to research discussed in an article on the University of Florida IFAS Extension website, families who eat together are more likely to eat nutritious foods than those who do not eat together.

Drink Water

  • An occasional soft drink is fine as a treat, but water should be the default beverage of choice for maintaining optimal weight and health. Though kids might want a soda or a juice box, it’s never too early to establish the rule of “Have water unless there’s a good reason not to.”

Wash Those Hands

  • Hand washing is a habit that parents struggle to help children adopt, but that struggle isn’t in vain. Washing before meals, after using the restroom and after sneezing or coughing reduces the risk of catching or spreading diseases and infections.

How to Lose Belly Fat Diet Plan

When you are on a diet one of the most important things that you want to do is to lose belly fat and you can accomplish this by calorie shifting. Studies show that the more belly fat you have the more you are at risk of having a heart attack or having diabetes so it is important that you get rid of the extra belly fat that you have so you can have a healthy life.

Lose Belly Fat Diet Plan

  • This type of diet to burn belly fat is considered to be safe and it attacks your metabolism so that it triggers your fat to burn quickly. If your metabolism is high then you will have no problems burning that extra belly fat and it will help you be a healthier person.
  • Calorie shifting is new but one of the most effective ways to lose weight and it goes against most dieting methods. The plan basically allows you to eat more meals but you change the amount of calories for each meal.
  • Calorie shifting will raise your metabolism and unlike other diets that require intense exercise this one does not and you can lose weight while you are sleeping. It is great if you are a busy person and need to lose weight quickly because it is safe and healthy it seems to really be catching on.
  • Calorie shifting is a great diet option if you are trying to lose weight and the best thing about it is it works. There are many great diet plans that are out there and you need to make sure that you find one that fits your needs so that you will be successful with your weight loss.

How to Do Yoga Nidra Meditation

Yoga Nidra meditation is a very powerful method of relaxation. The ultimate goal of the relaxation technique is to reach a state in which the mind is very deeply relaxed, yet still conscious. This goal is achieved by slowly scanning the body with the mind.

Perform Asanas

  • Perform some yoga asanas to release tension from the body. These may be restorative poses such as Child and Reclining Bound Angle Pose, or vigorous poses such as Sun Salutations.
  • Lie down in Savasana, also known as Corpse Pose. To achieve this pose, lie on your back and spread your arms and legs outward. Rotate your limbs and torso until you feel that your body is relaxed and in symmetry.
  • Keep the mind calm, and do not move your body. Focus your mind on the tips of your toes and then slowly move your awareness to each individual toe. Focus your mind on the soles of your feet, then on the tops of the feet and ankles. Become conscious of any physical feelings you experience as your mind moves from one part of your foot to another.
  • Move your awareness upward to your lower legs. Focus intensely on your lower legs, becoming aware of any sensations that you feel there. Become aware of the muscles and bones in your lower legs. Continue to move your mind upward to the knees, then to the thighs. Use your mind to relax the muscles in your thighs.
  • Focus your awareness on the pelvic region. Feel how your body is pressing down into the floor in this area. Move your awareness around the pelvic bones and the lower abdomen. Then become aware of the entire abdominal area. Soften and relax your abdomen. Move your consciousness around from the pelvic bones up toward the bottom of the rib cage.
  • Move your awareness to the lower back. Become aware of any sensations which you feel there. Then move your consciousness upward again to the middle back, and then to the upper back. Bring your awareness up to the shoulders.
  • Move your mind slowly downward along your upper arms, to your elbows and then to your lower arms. Relax your arms. Become aware of the wrists, then the palms and the backs of the hands. Move your awareness to your fingers, then to the tips of the fingers. Focus on each individual finger separately in your mind. When you’re done, move your awareness back up your arms to your shoulders.
  • Become aware of your neck and throat. Move your awareness upward to the jaw, the mouth, the cheeks, the eyes, the temples, the forehead, and then up to the top of the head. Allow your consciousness to remain at the crown of the head for several seconds.
  • Repeat this meditation in reverse, guiding your awareness slowly back down your body to the tips of the toes. Scan the body up and down in this manner multiple times if you like.

Hot Yoga Techniques at Home

A warm room -- or hot day -- can work for hot yoga.

Hot yoga is usually practiced in a steamy studio, not a comfortable living room. But that doesn’t mean you can’t reap some of the benefits of hot yoga from the comfort of your own home. If you don’t have a hot yoga studio nearby or can’t afford the steep membership fees, try setting up a space in or around your home. While it might not be the exact same experience, you can still practice your technique and improve your flexibility without the studio.

Environment

  • The most important component of hot yoga is, of course, your environment. It’s called “hot” because the studio is typically heated to more than 100 degrees Fahrenheit, with a humidity level of around 40 percent. Depending on your current climate, you can mimic a similar environment by turning up your thermostat or bringing a space heater into a room to increase the temperature. Remember to check the temperature on a thermometer to ensure it’s not too hot. If you live in a warm climate, you can practice hot yoga outdoors — just find a shady spot so you’re not practicing in the hot, direct sunlight.

Poses

  • If you follow Bikram yoga — the original form of hot yoga as developed by yogi Bikram Choudhury — the sequencing of yoga poses is always the same. You’ll perform the same 26 postures in the same order, twice through. Being familiar with general Hatha yoga can help you in your hot yoga practice, since many of the postures are familiar to those who have practiced other types of yoga and fairly simple to replicate at home.

DVDs, CDs and Other Helps

  • If you’re worried about your at-home hot yoga technique, borrowing hot yoga DVDs or CDs from the library or even investing in your own copies can help you stay on track. They’ll walk you through the various poses and the right sequencing so you can focus on your posture and technique rather than trying to remember what comes next or checking a reference guide after each pose. You can find such CDs and DVDs online, at the library and even through some yoga studios.

Safety

  • When you practice hot yoga at home, you lose out on the benefit of having a trained professional watch your form and offer up safety suggestions to ensure a healthy session. Practicing in the extreme heat can lead to nausea, dizziness and other symptoms of heat exhaustion. Check your thermometer before you start and avoid practicing in conditions above 105 degrees Fahrenheit. Drink at least 16 ounces of water before you begin and keep a water bottle nearby during practice, suggests Yoga Journal. If you start to feel sick, dizzy or confused, stop and find somewhere cool until the symptoms cease.

How to Set Rates as a Yoga Teacher

Setting rates as a yoga teacher is generally based on your level of training, certification and years of experience. Rates will vary depending on whether you are teaching a group class at the gym, at a high-end health club or in a yoga studio or are offering private instruction to one client.Some family gyms might offer as little as $12 per class to teach group classes, whereas a high-end health club may pay its yoga teachers $75 for a 75-minute class. Yoga studios generally offer a base rate and additional monies based on the number of students in the class.If you have a specialty, such as working with pregnant women or children, this will also affect your rates.

  • Assess your strong suits in teaching. If you are a new teacher, start modestly by teaching your neighbor or friends, in your backyard or at the park. If you have completed at least 200 hours of yoga teaching, charging at least $35 for a group of five or more people is reasonable. (This translates to $7 for each person in that group of five–quite a bargain, considering that most yoga studios in large cities charge $17 per group class.)
  • Raise your rates if you have a lot of training. If you have at least 500 hours of yoga-teacher training under your belt and have taught at least six to 10 classes a week for at least 2 years, your rate should be higher. Newly minted grads of a 500-hour program might charge $75 per 60-minute private lesson. Group classes at a mid-range health club might fall in the range of $35 to $45, but this will vary widely according to city.
  • Determine the lowest amount you are willing to be paid to teach a group class that is smaller than 12 people. For many teachers, that figure might be $45 to $55. Factor in the costs of your work: liability insurance, additional workshops and ongoing continuing education and transportation costs. If you drive 30 minutes to teach for only 1 hour, then drive another 30 minutes to get home, that is 2 hours spent. Given your level of training and experience, what is your time worth as a fitness professional?
  • Set rates according to your market. If you are teaching in a highly competitive market, such as Los Angeles or New York, charge accordingly. Your skills should be up to snuff, though. People in these cities will not pay a yoga teacher top dollar if that teacher has only a “weekend certification” of 16 hours as her sole teaching credential.
  • Practice asteya, or “non-stealing,” in setting your rates. If you are a new teacher, offer to teach donation-based classes or private lessons, and allow people to pay you what they are able to. This is done even in large cities like Los Angeles, where teachers rent a room that may accommodate 80 people and the class is donation-based.
  • Do not exaggerate your experience or qualifications. If you are mainly an “asana” teacher, as many are, do not present yourself as a meditation expert. Teaching meditation and breathing exercises (pranayama) requires many years of close study with a very experienced teacher. Respect the work you are doing and do not reduce it to a workout.
  • Talk shop and attend workshops and conferences. As yoga continues to grow, many more teachers are entering the market, and not everyone will be gracious or kind toward the new kids on the block. Attend workshops to learn from yoga teachers who are well-established and generally generous in talking with new or aspiring teachers. Ask about the rates they set for different kinds of teaching. Don’t be surprised if they don’t quote dollar amounts, but merely discuss a range for your level of training and experience.
  • Consider offering a sliding scale for individual clients. If you are a newly minted grad of a 500-hour teacher-training program, starting at $75 per hour is reasonable. You might allow a college student to pay $30 if she is able to invite two more friends who will also pay $30 each. That makes it worth your time.
  • Keep your training current. If you study with a particular teacher or follow a particular specialty, such as prenatal yoga, constantly brush up on new developments and spend time in practice with your mentor. Doing so ensures that you are learning to better serve your students and clients.

How to Read Food Labels to Lower Your Cholesterol

Woman reading label in grocery store.

Food labels can be a great source of information or a confusing collection of health claims that may appear misleading. The U.S. Food and Drug Administration, or FDA, has strict guidelines that manufacturers must follow. Knowing what to look for and where to find key information on a food label can help you choose healthier foods that may help you achieve healthy cholesterol levels.

Total Fats Section

  • The fats section of a label is divided into saturated fats and trans fats, both of which may raise your LDL, or bad, cholesterol. The label tells you how many grams are in each serving. Check the serving size listed on the label and make sure you are eating the same amount the manufacturer considers one serving. The National Heart Lung and Blood Institute published a report in the Journal of the American College of Cardiology in July 2014 stating that reducing your intake of saturated fats to 5 percent to 6 percent of your total calories, or 11 to 13 grams daily if you consume 2,000 calories, improves cholesterol levels. Reducing trans fats as much as possible also lowers cholesterol.

Unsaturated Fats

  • Some labels list unsaturated fats, which are broken down into monounsaturated and polyunsaturated fats, the healthier fats. The NHLBI report found that people who replaced saturated or trans fats with healthier unsaturated fats lowered their LDL and improved their HDL, the good cholesterol. Those who ate approximately 25 percent of their calories from fats, or 55 grams daily on a 2,000 calorie diet, had healthier cholesterol levels. By reading the labels on your favorite foods you can easily keep track of the amount of fats you are eating throughout the day. Follow these recommendations to keep your cholesterol at a healthy level.

Cholesterol Section

  • The 2010 Dietary Guidelines for Americans recommends limiting your cholesterol intake to less than 300 milligrams daily. Nutrition Facts Labels must list the cholesterol content. You find cholesterol in animal products such as meats and dairy. Choosing low-fat dairy products, lean meats, fish and poultry as well as eating more fruits, vegetables and whole-grains as encouraged by the American Heart Association, should reduce your cholesterol intake.

Low-Cholesterol Claims

  • The FDA has strict guidelines regarding claims that manufacturers use on labels. “Cholesterol-free” means a food contains less than 2 milligrams of cholesterol per serving and it doesn’t contain any ingredients with cholesterol. “Low-cholesterol” is defined as less than 20 milligrams per serving and “reduced- or less-cholesterol” means a food contains 25 percent less than its regular version. Choosing “cholesterol-free” or “low-cholesterol” foods may help lower your cholesterol, but use caution when choosing foods that claim to have reduced or less cholesterol. If the original food was high in cholesterol, chances are the lower cholesterol version still contains more than you should eat.

Cholesterol: Foods to Avoid

People with high cholesterol have twice the risk of developing heart disease as those with normal cholesterol, according to the Centers for Disease Control and Prevention. Making changes to your diet is the first step in gaining control over your numbers, and that means limiting your intake of foods that raise cholesterol. Consult your doctor or dietitian to discuss your diet for lowering cholesterol.

Saturated fat in foods like bacon raises bad cholesterol levels.

Why Cholesterol MattersYour body needs cholesterol to make hormones and vitamin D, but your body produces enough cholesterol to meet your needs. Saturated and trans fats in food increase cholesterol production in your liver and cause your body to produce too much cholesterol. This excess cholesterol travels in your blood and sticks to your artery walls, which leads to narrowing of the arteries, possible blockage and an increased risk of having a heart attack or stroke.

The cholesterol that sticks to your artery walls is known as the bad cholesterol, or LDL cholesterol. HDL cholesterol, on the other hand, is the good cholesterol that helps remove the LDL cholesterol from your arteries. Triglycerides are another type of fat found in your blood, and high levels are also associated with an increased risk of clogged arteries.

Reduce Saturated Fat IntakeKeeping your saturated fat intake to 5 percent to 6 percent of daily calories can help lower cholesterol, according to the American Heart Association. On a 2,000-calorie diet, that means no more than 100 calories to 120 calories from saturated, or 11 grams to 13 grams of saturated fat a day.

Foods high in saturated fat include fatty meats such as bacon and marbled red meats, chicken and turkey skin, butter, lard, cheese and whole and lowfat milk. According to the Harvard School of Public Health, the top source of saturated fat in the U.S. diet is cheese from foods such as pizza.

No More Trans FatTrans fats naturally occur in some foods, such as meat and dairy, but most of the trans fats in your diet come from processed foods filled with hydrogenated oils. Trans fats are especially bad for people with high cholesterol because they not only raise your bad cholesterol but also lower the good cholesterol, says the AHA.

Keeping your daily intake of trans fat as low as possible is a recommendation for better cholesterol. Processed foods such as frozen pizza, baked goods, fried foods and crackers are the primary source of trans fats in the diet. Stick margarine and other spreads are also a source of trans fats. Read the food label and the ingredients list to help you identify trans fat-free foods. Avoid foods with the words “partially hydrogenated oils” in the ingredients list.

Cholesterol in FoodAccording to the Cleveland Clinic, cholesterol in food doesn’t have as much of an impact on the cholesterol in your body as previously believed. In 2015, the Dietary Guidelines Advisory Committee relaxed recommendations to limit foods containing dietary cholesterol. Whether or not you need to continue to limit your intake of foods high in cholesterol, such as eggs and shellfish, depends on other factors that affect your health, such as diabetes, the Cleveland Clinic goes on to say. Talk to your doctor or dietitian about cholesterol in your diet.

Better Food ChoicesWhile you should avoid the foods that raise your cholesterol numbers, you can replace those foods with healthier choices that may actually help improve your cholesterol. A healthy diet to lower cholesterol should include fruits, vegetables, whole grains, lowfat dairy, skinless poultry, seafood, nuts, seeds and legumes.

The fiber in fruits, vegetables, grains, beans and nuts may help lower blood cholesterol. The AHA also recommends that you eat fatty fish, such as salmon and herring, twice a week for heart health.

How to Make Healthy Snacks Fun for Kids

Your kids might not want to eat their carrot sticks, but if you make healthy snacks fun, they might just take a nibble. To make healthy snacks fun for kids, you might disguise the healthy food or present the snack in an innovative way. One way to get kids to eat healthy snacks is to make it into a game. Allow them to create art with their snack — as long as they promise to eat it as they go along.

Kids will want to eat their veggies when you make snack time fun and playful.

  • Give your child a plate and tell him it will be his special work surface for snack time. Making children feel involved increases their enthusiasm and eagerness to cooperate. Also put a plate on the table for yourself. If your child sees you eating a healthy snack, she may be more willing to do it too.
  • Lay out a variety of fruits and vegetables.
  • Tell your child that you both are going to make silly faces with your fruits and vegetables. Encourage your child to arrange fruits and vegetables on his plate in the shape of a happy face or a surprised face, for example.
  • Give your child cookie cutters of various shapes. Use the cookie cutters together to cut the sandwiches into shapes.
  • Reward your child in some way for eating such a healthy snack. This does not have to be a physical reward, such as a toy or a piece of candy. Positive reinforcement might encourage your child to be more willing to try other kinds of foods in the future.

A List of Healthy Snacks for Kids

Provide your kids with the fuel and nutrients they need whether they’re on the go at school, on the field or at home before diving into that homework. These 10 easy and healthy snack recipes help you cut out those extra preservatives and sugars so you can feel confident you’re feeding your little ones the very best. From refreshing frozen treats to hot and savory snacks, you’ll be sure to find something new to nourish at snack time.

Banana-Raspberry Pops

Banana-raspberry pops are healthy and cool treats to dole out to the kids during those hot summer months. Kefir, raspberries and bananas pack these pops with probiotics, antioxidants, vitamin C and potassium. A bit of honey to finish these off makes for one sweet and tart wholesome treat!

Sweet and tart banana-raspberry pops are a treat for kids and adults, alike.

 

Fruit Race Cars

Let your little monkeys play with their food with these fun little fruit race cars. Sliced apples and grapes give them a yummy dose of fiber and vitamins B-2, C and K. Add a little checkered race flag to really get them going.

Fruit race cars are a fun way to eat healthy.

 

Baked Oatmeal

Baked oatmeal makes for a delicious and warm after-school treat that’s easy for the kids to help make. Have them explore their culinary creativity by letting them customize this with their choice of dried fruit, nuts and natural sweeteners.

Drizzle this baked oatmeal with a simple powdered sugar glaze.
Drizzle this baked oatmeal with a simple powdered sugar glaze. (Image: Julia Mueller)

Dark Chocolate-Covered Banana Bites

An old-fashioned treat gets a delightful, bite-sized makeover with this dark chocolate-covered banana bites recipe. Elevate your kids’ palette with different toppings, such as coconut flakes, sea salt and toasted buckwheat with chopped goji berries.

Make several batches and freeze some for two weeks' worth of snacks.

 

Homemade Hummus

Isn’t it time you realized how easy it is to whip up some homemade hummus? In just 15 minutes, you’ll have an impressively versatile spread that you can use in mini sandwiches or as a dip for pita chips and a variety of veggies like carrots, cucumbers and tomatoes. Plus, hummus provides protein, fiber and vitamins B-6 and C.

Skip the store-bought stuff, and make your own hummus at home.

 

Spinach and Tomato Frittatas

Give your kids a yummy and nutritious after-school boost by cooking up these spinach and tomato frittatas before they start their homework. Packed with protein and vitamins C and K, this nutritious pick-me-up is exactly what your little munchkin needs after a long school day.

Your kids won't mind eating their veggies when it's in a spinach and tomato frittata.

 

Goji Berry and Cacao Nib Oat Bars

Busy families often fall into convenient but unhealthy eating habits. Stop the cycle by making these goji berry and cacao nib oat bars instead of buying sugary granola bars at the store. These hearty bars are perfect to grab on the go during hectic mornings, and making them presents a great opportunity to show your little helpers how to eat healthfully.

Customize these bars with tasty variations, like dried mango and coconut flakes.

 

Homemade Cherry Ice

An easy DIY cherry reduction is the star of this homemade cherry ice. Make enough cherry reduction in one batch to have on hand for when the kids need a cool and sweet treat. Cherries are an excellent source of dietary fiber and vitamin C, but you can always use your family’s favorite fruits for the reduction instead.

Homemade cherry ices are fun, bright and refreshing.

 

Quesadillas

Cheesy and savory quesadillas make for a easy after-school snack that you can whip up in less than 15 minutes. Additional ingredients like chicken, steak and veggies make this meal extra hearty and nutritious. Your kids will thank you as they nosh on their ooey, gooey, mouthwatering snack.

Add avocado and black beans to your quesadillas.

 

Strawberry and Oat Cookies

Strawberry and oat cookies allow you to indulge your family’s sweet tooth without feeling too guilty. This easy recipe has kid-friendly steps that allow them to measure, pour and knead all the ingredients for the cookie dough. Soon enough, everyone can enjoy this chewy, fruity oatmeal cookie.

Experiment with different fruit spreads, like raspberry, apricot and cherry.

How to Make a Sassy Water Recipe for a Flat Belly Diet

Follow the Flat Belly Diet with this Sassy Water recipe

The Flat Belly Diet is touted as a plan that will help people shed extra pounds and inches that collect around the midsection and belly. Using proper nutrition, the diet helps to eliminate a build up of contaminants, fat, and excess water weight. Sassy water is one of the main staples of the Flat Belly Diet, and should be drunk every day.

  • our the water in the bottle or jug. Ideally, this water should be filtered, so that it is as pure as possible. If you don’t want to buy several gallon jugs of water each week, you can invest in an water filter, such as Pur or Brita, in order to ensure that your water is filtered.
  • Wash the cucumber and spearmint as thoroughly as possible. If your cucumber isn’t organic, it will have a waxy coating on it. This waxy outer coating can be removed by soaking the cucumber in apple cider vinegar and rinsing in warm water, while scrubbing with a rough towel.
  • Peel the brown outer coating of the ginger off with a vegetable peeler.
  • Slice the cucumber and ginger as thinly as possible. Cucumber is an important ingredient in the Flat Belly Diet sassy water because it is a natural diuretic, and helps the body release stored excess water.
  • Tear the spearmint leaves.
  • Add the ginger, cucumber, and spearmint to the filtered water. Shake the container well, mixing the filtered water and ingredients together. Ginger is an ingredient of the flat belly diet sassy water recipe because it’s reported to boost metabolism.
  • Put the container in the refrigerator and drink it the following day. In order to have a successful diet, the water should be drunk instead of juices, sodas, and other drinks. If you live in a hot climate, consider making a double batch of Flat Belly diet sassy water, because your local weather could cause dehydration.

Hard-Core Yoga Exercises at Home

A regular yoga practice can be exhilarating, relaxing, enlightening, awakening and sleep-inducing. The poses you choose to incorporate into your practice determine not only the muscle groups that are targeted, but also the spiritual and emotional benefits of the sequence. Keeping your routine flexible and dynamic helps prevent yoga boredom. But if you just can’t fathom another sequence involving Downward-Facing Dog, Plank and Warrior, shake it up by adding a few advanced poses for a hard-core, high-intensity workout.

Advanced yoga poses up the intensity of your typical routine.

Balance Poses

  • Balance poses can be very tricky — which makes them much more satisfying when you finally achieve the proper form and can hold the pose for longer than a few seconds. Practice balance poses in an open area that’s free of clutter; you don’t want to risk falling onto something if you lose your balance. The arm balances tend to be more difficult for many people; they require significant strength in the shoulders, arms, wrists and core muscles. When introducing hard-core yoga exercises at home, start with Crane and Side Crane. As your practice improves, try Firefly, Eight-Angle Pose, Scale and Shoulder-Pressing pose.

Inversion Poses

  • Inverted poses — which require the body to tip upside down — are among the hardest and most advanced yoga poses. Start with Supported Shoulderstand and Plow pose, which allow you to rest some of your body weight on your arms and shoulders. As you move into Headstand and Handstand, your strength must come from your chest and core to avoid placing too much stress on your wrists or neck.

Intensifying Modifications

  • If you’re not quite ready to attempt the advanced yoga poses, you can still add intensity to your daily yoga routine. Do pushups while in Plank position or quickly alternate between traditional Plank and Dolphin Plank for 30 seconds. Lift up into calf raises while standing in Mountain or do biceps curls while holding Chair pose. Rather than just holding still in Boat pose, move your legs in and out to target those deep abdominal muscles.

Considerations

  • Although yoga might not seem as intensive as other types of at-home exercise programs, some poses can be quite dangerous if you’re inexperienced or practicing without safety measures. In fact, the American Academy of Orthopaedic Surgeons estimates that there were more than 7,300 yoga-related injuries that required medical treatment in the year 2010 alone. Typically, these injuries are related to strains or sprains of the neck, shoulders, spine, knees or legs. Before attempting an advanced yoga pose at home, consult an experienced and qualified yoga instructor. An instructor can provide crucial tips and advice to ensure you use correct technique and proper form. While performing the various poses, listen to your body — if you feel excessive discomfort, pain or exhaustion, stop immediately.

How to Design a Yoga Room

How to Design a Yoga Room

While it is not essential to have a yoga room in order to practice yoga, you may find that creating a special space in your home provides inspiration, relaxation and tranquility for your yoga sessions. Create a yoga room that suits your needs and style.

Find a space in your home to convert to a yoga room, perhaps a spare bedroom or home office. If an entire room isn’t available, choose a corner in a low-traffic area in your house.

Paint the room a color that will inspire peace and tranquility. Consider light shades of blue, green, lavender or yellow. Install a dimmer switch to the lights. Alternately, use low-wattage or three-way bulbs in your lamps.

Leave enough wall space to practice poses that require wall support, such as restorative yoga poses. Otherwise, decorate the room with calming items like sculptures, artwork, shoji screens and candles. Print out inspirational quotes or order them in vinyl lettering to decorate your walls. Scent the room with incense, candles, essential oils or fresh flowers.

Fill the room with yoga essentials: a yoga mat, ball, blocks, strap, blankets and pillows. Build a library of yoga DVDs, CDs and books to inspire you.

Arrange your yoga mat to face a window. If the scenery outside your window is not calming, consider installing a frosted or stained glass film that lets in natural light.

How to Do Yoga At Home

All you need is enough space for a yoga mat to start a home practice.

Yoga class is sweaty, stretchy bliss, but you can’t live there, and once a week at the studio isn’t as satisfying as a daily routine. Learn new poses, good sequencing, correct form and the joy of careful guidance from your studio yoga class. Perfect your poses, deepen your commitment and enjoy better fitness and peace of mind by adding practice at home. Yoga homework isn’t complicated, doesn’t require much more than time and attention, and will enhance your appreciation for the benefits of your work in the studio.

Make Space

  • You may not have a spare room to dedicate to your yoga practice but you do need a mat-sized piece of real estate that becomes your at-home studio. Try to find an empty corner or a cleared area next to a bare wall so you have support for inversions and Legs Up the Wall pose. A serene, uncluttered, light-filled space with a simple altar, spiritual image or just a single flower, crystal or a candle helps set the right tone for a stress-relieving, focused practice that can lift you out of the daily chaos. Comfort and safety are key, so carve out enough room for more ambitious, stretching poses as well as the basic standbys contained by a yoga mat. Always practice in the same spot to build a daily yoga habit.

Yoga Time

  • Life gets in the way of home practice if you let it, so schedule time for yoga and treat it like any other serious appointment. Experiment to see what time of day works best for you — maybe a morning Surya Namaskar is your wake-up call. Mid-day on the mat might be better than a lunch break from the killer pace in your home office. A restorative yoga session after work or before bed could stretch out kinked muscles and lower your stress to healthy sleep level. There’s no rule about practicing for a set class time, so if you have to grab a few minutes here and there, create the space to make that happen. Keep your mat handy for the toddler’s nap time; breathe into Pranayama while you’re on hold for a conference call; bookend your day with energizing backbends and tension-releasing twists.

Safety and Sequencing

  • Safely build a home practice with sequencing that takes you through the spectrum of warm-ups, energizing and stretching poses, and gentle, relaxing poses. A standard sequence includes opening asanas such as Easy pose for a brief meditation and Hero pose to activate large leg muscles. Several repetitions of Sun Salutations take care of stretching, strengthening and warming up. Standing poses activate major muscle groups for stamina, flexibility and strength. Choose related poses such as Extended Triangle and Revolved Triangle that work opposing muscles. Inversions — Headstand, Downward-Facing Dog — are demanding and energizing, as are backbends like Cobra and Bridge. Don’t skip backbends if you sit at a desk all day. Twists feel so good because they ease tension in your shoulders, back and hips and, along with Forward Bends, they signal your mind to calm down. Close your practice with Supported Shoulder Stand and Savasana, Corpse pose, to completely relax and savor how refreshed you feel.

Private Coaching

  • It can be inspiring to have an instructor, even at home. So take advantage of free and inexpensive options for every level of practitioner from beginner to advanced. Kripalu, Yoga Journal, Yoga International, Gaiam and others offer free yoga classes and individual pose instructions online. Your library likely has numerous DVDs you can borrow. YouTube is a good source for sampling free yoga instruction. Find a favorite video instructor and invest in one or more DVDs to follow for a daily practice. Tailor your at-home yoga to your goals. Explore poses that target one part of your body that needs work — spine stretches or hip openers — and create your own mini-sequence. Put the poses you love in the lineup so you always look forward to hitting the mat.

How to Order Pizza on a Low Cholesterol Diet

Just because you are watching your cholesterol doesn’t mean you can’t enjoy the great taste of a good pizza. There are many ways to cut down the amount of fat, grease and cholesterol intake on a pizza; it just takes a little planning and a little willingness to experiment with new toppings. There are several easy recipes you can find online to make healthy pizza at home and when you’re at a restaurant, you can take easy steps to minimize your cholesterol intake.

  • Ask for less cheese. Cheese naturally contains high amounts of cholesterol. Even better, try a pizza with no cheese! While this may seem strange at first, it may allow you to try kinds of pizza you never have before.
  • Avoid meat toppings, which have the highest cholesterol content of all toppings. Simply skipping pepperoni or sausage can cut the cholesterol level on your pizza by half.
  • Add veggie toppings. Vegetables contain no cholesterol and or fat. Additionally, they are full of healthy fiber, vitamins and minerals. Try vegetable toppings that add richness, such as caramelized onions and roast eggplant.
  • Avoid flavored, thick and stuffed crusts, which are higher in fat. Seasonings often require extra butter or oil to make them stick and thicker crusts require more dough, which in turn requires more oil in the mix and that means more cholesterol.
  • Avoid fast-food commercial chains in favor of authentic Italian restaurants, which generally prepare thin crust pizzas with healthier topping options and higher quality ingredients.

Diet for High Potassium and High Cholesterol Patients

Patients with high potassium and high cholesterol levels are at greater risk for conditions like heart disease. High potassium can also cause the kidneys to be overworked, resulting in kidney stones. A special diet low in “bad fats” can be beneficial to reduce potassium and cholesterol, therefore decreasing the risks of other more serious conditions.

Potassium and Cholesterol Levels

  • Potassium is responsible for regulating muscle tissues, sending nerve impulses and conducting electrical impulses in the body. High levels of potassium, or hyperkalemia, can affect the body systems and result in low or irregular heart rate, weak pulse, vomiting, and nausea. High potassium can be caused by diet, medications, kidney failure, acidosis and Addison’s disease. Symptoms of high potassium are rarely experienced by those who are afflicted.
    High cholesterol can increase a person’s risk of heart attack and stroke, angina and heart disease. High cholesterol, or hyperlipidemia, can be caused by family history, poor diet high in fat and calories, and little to no exercise. A diet low in sodium, oils and cholesterol can benefit patients with high potassium and high cholesterol in many ways. These diets should have a high content of other vitamins and minerals, including fiber, calcium, magnesium and iron.

Low-Potassium Diet

  • Potassium is important for kidney health and helps reduce the risk of kidney stones. A diet for someone with high levels of potassium should include lots of whole grains, low-fat dairy, veggies and fruits. You will want to keep the intake of potassium under 2,000 mg per day to be considered a low potassium diet. Reduce the consumption of milk, nuts and meat. Those with high potassium should not consume chocolate. Servings of vegetables and fruits should be limited to a half cup each time.

Low-Cholesterol Diet

  • A low-fat, high fiber diet is recommended for patients with high cholesterol. The same fruits and vegetables are required, as in the low-potassium diet. Whole grains, low-fat dairy and lean meats, like chicken, fish or turkey, are other great foods for a low-cholesterol diet. Be sure to lower intake of fats and vegetable oil. Avoid saturated and trans fat altogether.

“Bad Fats”

  • “Bad fats” cause build-up in the heart and the digestive system. Trans fats made of hydrogenated oils are commonly found in packaged foods as a preservative. Vegetable oil can contain many trans fats. Use flaxseed, canola or olive oil instead. Saturated fats should also be avoided if you need a low-potassium or low-cholesterol diet. Saturated fats are typically found in margarine and shortening.

How to Start a Low Cholesterol & Low-Fat Diet

Whether you are addressing the matter preemptively or you are resorting to an altered diet in the face of impending cardiac conditions, making the changes necessary to comply with a low-fat, low-cholesterol diet only takes a few simple steps that anyone can accomplish. Beyond lowering your risk for heart disease, the American Cancer Society notes that a low-fat diet can help to insulate you against a variety of cancers, making this a twice-effective dietary plan that can help guard your health for the conceivable future.

Low Fat, Low Cholesterol Diet

  • Begin your diet by adhering to some basic guidelines about fat consumption: According to the American Heart Association, you should strive to consume no more than 25 percent to 35 percent of your total daily calories from fat. Monitor this level by keeping a food journal, regularly checking the nutritional information of the foods you consume, and noting how many calories you are 1) eating in total and 2) eating from fat. Keeping this number constantly updated can help you to stay on track.
  • Consume no more than 300 mg of cholesterol per day. Limit cholesterol intake by reducing your intake of high-cholesterol foods. These foods include items that contain cholesterol overtly (such as egg yolks), but they also include items that are high in saturated fat, as saturated fat is converted into cholesterol by the body. Thus, the foods most likely to increase cholesterol levels are high-fat meats, so keep your protein sources as low-fat as possible. Stick to items such as seafood, poultry and lean meats for your meals while on a low-fat, low-cholesterol diet.
  • Sharply increase your consumption of whole grains, fruits and vegetables. These foods should make up the vast majority of your diet, as increasing your consumption of the aforementioned foods will naturally reduce your consumption of offending high-fat and high-cholesterol items. At least 60 percent of your diet should consist of grains, fruits and veggies, so do not let a single meal pass without at least two out of the three on your plate. Additionally, be sure to vary your chosen fruits and vegetables in order to obtain a good blend of necessary vitamins and minerals, as opposed to always consuming the same items.

How to Find Free Low Cholesterol Diet Plans

Millions of Americans have high cholesterol, which can lead to heart attack and/or stroke. The biggest factors in lowering cholesterol are diet and exercise. A low cholesterol diet should be low in saturated fats and refined carbs while emphasizing fruits and vegetables. There are a multitude of resources available, both online and off to help you find a diet that’s right for you and make the lifestyle changes you need.

  • Determine what type of diet or program you would like to take part in. There are many websites on which you can find free diets and recipes. Some like sparkpeople.com ask you to create a profile and enter information. Sparkpeople allows you to take part in a community that encourages you on your progress. Other sites like the American Heart Association’s website provide diet information, including recipes, without requiring you to sign in as a user. You can also use a website like mypyramid.gov. The food pyramid website allows users to create an account and plan meals for a week. Mypyramid will show you the total fat, calories, cholesterol and nutrients in each meal plan you enter.
  • Once you know what you want in a program, check out some of the sites listed above. Using the information you have, look over and evaluate the sites that interest you the most, pick one (or more) and evaluate them for how they fit your lifestyle. Be sure to pick a program that you will stick with. Some things you should think about are how the diet plan fits with your lifestyle, and also know that it may take several weeks before your cholesterol drops. You may wish to join one site, while still getting recipe ideas from another.
  • Go to your doctor or other health care provider and have your cholesterol checked again. See whether your new diet has had an effect. Talk to your health care provider about the results and see what other changes you need to make.

How to Teach Kids About a Healthy Relationship

Everywhere we go and in everything we do, we interact with other people in all sorts of relationships. There are friendships, romantic relationships and acquaintance relationships with neighbors, teachers and other people in our community. As you go through your daily activities, your children are seeing how you relate to other people and will pick up cues about how to behave in every situation. A big part of teaching kids about healthy relationships is showing them what those relationships look like.

Parents laying on grass with children

What Are Healthy Relationships?

  • In order to teach your kids about healthy relationships, it helps to review what those types of relationships are. In short, healthy relationships are based on mutual respect and trust wherein communication, honesty and trust are key, suggests the Center for Young Women’s Health at Boston University. For example, in healthy relationships, people have disagreements, but they sort through them by communicating their feelings respectfully. People in healthy relationships are accepted as they are, meaning they’re not put down or hurt emotionally or physically and their feelings of self-worth are encouraged, suggests the BoysTown Kids Helpline.

Modeling Positive Behavior

  • Now that you have some basic notions of what constitutes a healthy relationship, start looking at your day-to-day interactions with your spouse, family members, friends and neighbors. If you find that any of those relationships are less than respectful, you may have some work to do to model positive relationships for your kids. As a first step toward modeling positive relationships, the Indiana Coalition Against Domestic Violence suggests having a conversation with your spouse about the messages you’re sending your children through the interactions between you. For example, if you fight in front of your children, that’s not sending a positive message. The Coalition also recommends looking at how responsibilities and decisions are handled in your household to ensure that all members are getting their fair say and being mutually respected. It’s important to note that if you’re in a violent or abusive relationship, it may be time to decide whether staying in that relationship is really helping your kids.

Teachable Moments

  • As a parent, you’re probably already aware that lecturing to your kids doesn’t always go over so well. That’s why educators swear by the “teachable moments” philosophy in which you discuss issues or subjects as they come up in real life. In terms of teaching healthy relationships, you might have a discussion about mutual respect when you see a couple fighting in public. You might also watch a scene in a movie or on TV in which the characters are practicing poor communication and then have a discussion with your kids about how they might have done better. However, teachable moments don’t have to come with a discussion. They can come naturally when you speak respectfully to a person who has wronged you in front of your kids, or when you send an apology note to a friend with whom you’ve had a misunderstanding. Praising your kids when they make the right decision in a difficult situation will encourage them to do the right thing the next time they encounter a similar circumstance.

Resolving Conflict

  • Conflicts are inevitable in nearly any relationship — but it’s how you deal with it that will stick with your kids. When in conflict, keep the tenets of cooperation, communication and compromise in mind. Communicating your needs in a respectful manner can often diffuse potentially contentious situations. When you can’t agree with someone about what do to in a particular situation, consider whether there’s a way to compromise. When things go wrong, model positive behavior by pitching in to solve the problem. You may not get it right every time, but by making an effort, you’ll be on the right track toward teaching healthy relationships to your kids.

How to Teach Your Kids to Live a Healthy Lifestyle

You teach your child skills and values every day — how to get dressed, be a friend, ride a bike. You may not realize it, but you also teach your child how to make choices regarding her health, including what to eat, how to stay active and how to manage stress. Teaching your child healthy habits at an early age helps her achieve and stay at a healthy weight, avoid major health problems and feel better about herself. By getting the whole family on the healthy lifestyle bandwagon, you set your child up for a healthy future.

Schedule daily physical activity time for the family.

  • Model healthy choices in your own daily activities so your kids learn how to do the same. Talk to your child about why you do certain things, such as exercising, buying fresh produce at the supermarket and choosing a healthy snack over junk food. Seeing the actions and hearing the reasoning behind those actions helps your child better understand healthy choices.
  • Increase the entire family’s activity level. Plan active events for the family, such as a walking tour of your city, a hike in the forest or paddle boating. Motivate everyone to move more by tracking the exercise you get each day. Challenge your kids to see who can squeeze in the most activity in a day. WebMD suggests outfitting the whole family with pedometers to encourage increased activity levels.
  • Unplug electronic devices — TVs, computers, video games, cellphones — for the majority of the day. HealthyChildren.org offers the guideline of one to two hours daily for entertainment screen time and also recommends that screen time be spent on educational and nonviolent media. Spending less time on electronic devices allows your family to become more active and healthier.
  • Stock the house with healthy foods so your child is better able to make healthy eating choices. Leave healthy snack options out where your child can reach them. Making the nutritious snacks convenient means your child is more likely to reach for them.
  • Invite your child to help you plan healthy menus for the family meals. This way, he gets practice actually making healthy choices instead of just eating the healthy food you put in front of him. Add new dishes to the menu rotation, even if your child says he doesn’t like some of the ingredients.
  • Teach your child how to handle stress in a healthy way. Keep your own stress in check by staying organized, using relaxation techniques and prioritizing your responsibilities. Show your child how to relax during stressful times with breathing, muscle relaxation and visualization.

How to Do The Apple and Water Cleanse

Apple and Water

Heard of the apple and water body cleanse? It is a 3 day, once a month cleanse to clean the body of toxins. If you don’t know how to do this cleanse and want to give it a try, then follow theses step-by-step instructions.

  • The first thing you must do is strongly decide that you are going to do this and stick with it for three days. If you are doing this to loose a bit of weight, then weigh yourself. If you are doing this to clear up your acne, or improve your acne, then take before and after pictures.
  • Start this cleanse at 12:00am. If you go to bed earlier, then you can start at that time. Just remember the time you started.
  • From here, all you need is apples and water. The only thing you can eat is apples and the only thing you can drink is water.
  • Through these three days, eat as many apples as you want. Drink all the water you want or need. You generally need at LEAST eight cups of water a day.
  • After your three days are up, you can drink a cup of grape juice, just to get your appetite back to normal. Get on the scale and see how much weight you have lost.
  • Do not just jump to foods after your three days are over. Gradually work your way up. Start with softer foods like yogurt and oatmeal. Enjoy a cleaner body.

How to Get Your Kids to Eat Healthy Foods

Children are born with a predisposition to prefer sweet, salty and savory tastes, so getting them to eat the flavors associated with many healthy foods will take time, persistence and positive experiences. With your patient guidance and their personal involvement in choosing and preparing healthy food, kids of all ages can re-wire their taste buds to like and even prefer healthier fare.

Three siblings on a bench snacking on apples.

Introduce Foods Slowly

  • Pressuring or bribing your child to eat something they are unfamiliar with or don’t like the taste of is not the path to success, according to USNews.com. Instead, start when they are young, offering positive opportunities to try new foods, one bite at a time. And since kids might need at least five to ten exposures to a new food to begin to like it, be patient with the process. Also, pick a time of day when they are hungry enough to eat the only choice in front of them, such as an afternoon snack of hummus and crackers. For older kids, have healthy food choices ready to grab as they head out to school or sports activities, giving hungry tweens or teens the chance to make their own decisions on which new foods to try.

Model Good Behavior

  • Kids look to parents to show them how to behave, and the area of nutrition is no different. According to Parents.com, your non-healthy eating habits can lead your kids to believe this is normal and therefore send the wrong messages about food. On the other hand, if your kids see you trying new vegetables, fruits or whole-grain bread, they’ll learn it’s OK to venture into new food territory and that they may even find some new favorites. Other ways to be a good role model: let your kids see you reach for a healthy snack and opt out of super-sizing.

Get Kids Involved

  • Kids who help plan, shop for and prepare healthy meals will show more interest in eating them too. Work with your kids to come up with a list of easy, healthy and delicious food ideas for snacks and meals. Take them with you when you go grocery shopping or to the local farmers market. Use these trips as an opportunity to talk about reading nutrition labels, choosing ripe produce and the benefits of fresh versus pre-packaged foods. When you get home, have them help you make the meal. Young children can open packages and wash produce, and as they get older, they can mix up a salad, cut vegetables and help bake or cook.

Make it Fun

  • Kids are all about having fun, so make eating healthy fun too. Registered dietitian Julie Burns, on Parents.com, suggests giving food silly names, such as calling broccoli florets “baby trees,” or using cookie cutters to create mini anything and everything. Show your kids that desserts can be a part of a healthy diet and fun as well, by creating frozen yogurt pops or fruit parfaits. When eating healthy is fun, kids will learn to see it as a natural part of their everyday lives.

How to Easily Lose Weight With Apple Cider Vinegar

Easily Lose Weight With Apple Cider Vinegar

There are numerous positive claims about the use of apple cider vinegar for weight loss. Many claim that apple cider vinegar has successfully helped them to lose weight and suppress the appetite when taken regularly. Apple cider vinegar weight loss diets have been used by celebrities and athletes as a tool to detoxify the body. When used in combination with a healthy diet and regular workout routine, apple cider vinegar can help you to shed the weight. Use these tips for successful apple cider vinegar weight loss:

  • Measure out two tablespoons of apple cider vinegar each day and drink it undiluted. Drink two tablespoons before eating your first meal each morning. Apple cider vinegar will regulate your circulatory and digestive system, and suppress your appetite so that you eat less and lose weight. Apple cider vinegar can also relieve water retention and bloating.
  • Mix apple cider vinegar with a full glass of water. You can mix 2 tablespoons of the vinegar with half a glass of water to make a refreshing health elixir that can be taken up to three times each day.
  • Drink apple cider vinegar warm. Combine two tablespoons of apple cider vinegar with your favorite tea to create a warm alternative drink. Add honey and you’ll have a fat-burning metabolic drink.
  • Exercise while on the apple cider vinegar diet. Aim for at least 30 minutes of cardiovascular exercise each day to lose weight and slim down.
  • Stay hydrated. Drink 6-8 glasses of water each day while on the apple cider vinegar weight loss diet.
  • Eat fruits, vegetables and lean proteins while you’re on the apple cider vinegar diet. Use calorie calculators to determine the right amount of daily calories for your gender and body.

Water & Vegetable Diet

Water & Vegetable Diet

A water and vegetable regimen is one of the most extreme forms of diets. Typically it is used for fasting, cleansing, detoxing and extreme weight loss. Because of the implications and health risks of the diet, you should always consult your doctor first, letting him know the duration and strictness you are planning to follow.

Daily routine

  • Drink a glass of water upon arising, and have an all vegetable and water drink for breakfast. Have another glass of water midmorning. Drink a fourth glass of water at lunch with a salad without croutons or dressing. At midafternoon you drink another glass of water and snack on crunchy vegetables such as celery and broccoli. Evening is another glass of water and some lightly steamed or stir-fried vegetables. In the strictest versions of the diet, corn, carrots and potatoes are not counted as vegetables, and therefore not allowed, because they are relatively starchy compared to other vegetables, and fruits are excluded because of their higher sugar content. In the least strict versions, dieters are allowed to include non-animal proteins such as nuts and seeds during the day, particularly during snacks and lunch.

Juicing

  • In this variation of the diet, fresh vegetables and water are combined in a food processor to make juices that you sip on all day—typically three or four 8-ounce glasses a day. The juices are most often made from vegetables including cucumbers, beets, tomatoes, lettuces, sprouts and celery. The thought behind it is that the blending will make digestion and the absorption of nutrients easier for your body.

Cabbage soup diet

  • This regimen typically lasts seven days. Dieters are encouraged to drink at least four glasses of water a day, take a multivitamin and eat as much of the cabbage soup as they want. The cabbage soup recipe can vary, but typically includes cabbage, green onions, green peppers, tomatoes, carrots, mushrooms, celery, soup mix and vegetable juice.

Raw food diet

  • During a raw food diet, you are recommended not to eat items that have been cooked above 115 degrees. Water and vegetables make up a huge portion of this diet, as they naturally don’t need to be cooked. Raw foodists claim they get their protein from the raw vegetables, which have twice as much protein as cooked vegetables, as well as from nuts and seeds. This diet also typically consists of grains and fruits, and non-vegan versions can even include raw fish, cheese and meat.

Health effects

  • Long-term consumption of an all water and vegetable diet will not give your body the range of nutrients it needs, and can lead to the same health symptoms of anorexia nervosa and starvation. Health problems can include an irregular heartbeat, dehydration, electrolyte imbalances, constipation, bloating, infertility, depression and death. Physical side effects may consist of loss of hair, rough, sunken eyes and rough and scaly skin.

Healthy Snacks for Kids’ Christmas Parties

Kids love parties, and at Christmas time they can quickly ingest a substantial amount of unhealthy food if healthy options aren’t readily available. However, in order to get them to eat those healthy options, they must be appealing to a child’s eye. These ideas will help you create healthy snacks for kids’ Christmas parties that kids will definitely want to eat.

girl with santa at christmas party
Trim the TreeCreate a vegetable “tree” by arranging broccoli florets in the shape of a Christmas tree design. Use toothpicks to insert pieces of broccoli onto a Styrofoam cone. Tuck in small grape tomatoes as Christmas balls and strips of red peppers as strings of garland. Cut white or yellow cheese in fun animal shapes. Yellow peppers may be cut in the shape of stars to further enhance the tree trimmings. Serve the “tree” alongside a bowl of low-fat ranch dressing for dipping. Kids will love “undecorating” the tree and eating both the “branches” and the “decorations.”

brocolli
Make a SnowmanThis is a healthy snack that can be a party activity as well. Spread low fat cream cheese on round whole grain crackers and give three to each guest. Provide the following for kids to use to decorate their snowman: raisins, pieces of shredded carrots and slices of green olives stuffed with pimentos. The result will be fun, tasty and healthy as well.

crackers
Stocking StuffersBuy stocking-shaped plastic goody bags at a craft store or party supply store. Make the following trail mix treat that allows a bit of chocolate candy but is overall very healthy. Add the following ingredients to a large mixing bowl: Unbuttered popcorn, raisins and other assorted dried fruits, yogurt drops, almonds and a few red and green M&Ms. (Be sure none of the children has a nut allergy. Otherwise simply leave out the almonds.) Toss the ingredients together and fill the Christmas “stockings.” This makes a fun treat to eat while watching a Christmas movie or musical presentation.

popcorn

Safe Diet Plans

Safe diet plans should include items from every food group and provide at least 1,200 calories per day. Diets that forbid entire sections of the food pyramid or suggest very low calorie intake are dangerous and unhealthy, and will not help with long-term weight loss. Avoid any diet plan that makes miraculous claims about fast results, or that includes diet pills or meal replacements. The safest diets include real, healthy foods and focus on portion control and healthy calorie intake.

Stir-fry vegetables are important to maintain a diet.
Keep Total Calories LowAccording to a study done by the National Heart, Lung and Blood Institute of the National Institutes of Health, low-calorie heart-healthy diets can help you lose weight and maintain weight loss, regardless of the proportion of calories that come from fat, carbohydrates or protein. This means you don’t have to eliminate carbs or fat to eat a healthy diet, as long as you choose heart-healthy options and keep your total calories low. If you love pasta or beef, don’t deprive yourself of your favorite foods. Instead, choose whole grain pastas and small portions of lean beef like tenderloin. Use heart-healthy fats like olive oil to prepare your food, and balance any high-calorie items with low-calorie side dishes.

Low-calorie diets can help you lose weight and maintain weight loss.
Focus on Fruits and VegetablesInstead of focusing your meal on a large steak or heaping serving of pasta, incorporate foods like vegetables, which provide a lot of food for a few calories. Fruits and vegetables have high water and fiber content, which means they fill you up for fewer calories and they keep you feeling full for longer. Fill at least one-third of your plate with fruit or vegetables at every meal, and choose oranges or green peppers for mid-afternoon snacks instead of processed snack foods.

Fill at least one-third of your plate with fruit or vegetables.
Practice Portion ControlThe key to keeping calories in check is portion control. Until you are familiar with proper portion sizes, use measuring cups or specific dishes to help gauge your portions. The USDA defines one serving of pasta as ½ cup, or about one handful. A serving of meat is three oz., or about the size of a deck of cards. Most Americans consume three to four servings of meat and pasta without even realizing it, and those calories add up. Stick to one or two servings of protein and carbohydrates per meal, and fill the rest of your plate with steamed, grilled or fresh veggies.

Many lunch specials offer a cup of soup and one-half sandwich as part of their light menu.
Think VarietyThe American Heart Association emphasizes the importance of dietary variety for both nutritional benefit and to keep your diet interesting. Include foods from every food group, and vary the items you choose. Include proteins like fish, chicken, beef, beans and lentils on a rotating basis, and include carbohydrates like pasta, potatoes, brown rice and quinoa. Eat fresh produce when it is ripe and in season, and try new fruits and vegetables; you may discover new healthy foods you didn’t even know about.

Fish like this salmon is a good choice when mixing up the food selection.

How to Make a Lemon Water Diet Drink

Lemon detox drinks look and taste similar to lemonade.
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.

  • 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 Develop a Workout & Diet Plan

When it comes to taking affirmative actions to improve your health and fitness, the first step is always the hardest. With some desire and dedication, however, anyone can design a basic program to begin the quest towards your ideal physique. Your first goal should be to design diet and workout plans with which you can live for a reasonable amount of time. As you grow more accustomed to a lifestyle of fitness, you can take additional steps to bolster your results.

Woman eating a healthy meal

Diet Plan

Choose a strategy with which you can live for at least 12 to 16 weeks: Do not choose a low-carb diet if you have already tried and failed to successfully complete one a dozen times — choose a diet strategy to which you know you can adhere, whether that means high-protein, low-carb or low-fat.

Couple looking at cookbook and laptop
Diet PlanPlace a daily caloric limit on yourself: This can vary somewhat depending on your current weight. Between 1,500 and 2,000 calories is a good starting point.

Woman eating a healthy meal
Diet PlanAim to consume foods from natural sources: Avoid processed and pre-packaged foods of all kinds. Eat plenty of fresh fruits, vegetables, whole grains and low-fat meats. Eat up to your caloric limit each day; track this with a food journal to get yourself used to the concept of dietary discipline.

Woman eating a bowl of fruit
Diet PlanAim for weight loss of one to two pounds per week: If you are not meeting your goal (either by losing weight too slowly or too quickly), adjust your daily calorie limit upwards or downwards by 200 to 300 calories per day.

Woman showing weight loss
Workout PlanEngage in fitness activities that you find fun and engaging: This may be walking, jogging, cycling, aerobics, swimming, weight training, yoga, pilates or something else. If you grow bored of an activity, alter your workout strategy before you begin to view training as a chore, as opposed to something entertaining, satisfying and productive.

Woman power walking
Workout PlanSet conservative goals for your training sessions, and do everything in your power to never miss a workout.

woman on exercise bike
Workout PlanOnce you build your physical endurance and your self-confidence, increase your workouts gradually but steadily in frequency, duration and intensity: Constant incremental increases in difficulty will keep the body progressing towards your ideal physique.

Woman kick boxing

How to Lose weight by drinking cold water( The Cold Water Diet Plan)

Losing weight by drinking cold water is super easy and the cheapest diet plan out there. Your body will work really hard at trying to keep you warm. This will work off all those excess calories. How EASY is that?!!! Just call it the Cold Water DIET plan!

  • Just how do you lose weight by drinking cold water? By drinking enough cold water your body will work to stay warm. This means you are burning off calories as your body works really hard to turn up the heat. Your inner thermostat will be trying to adjust and get rid of excess weight.
  • Drink a lot of cold water every day for a week or two and you will lose unwanted weight. You will be peeing a lot, but the pounds just melt off.
  • Drinking numerous glasses of water every day for several weeks can be major boredom! Spice it up by adding some lemon or lime to the water. Don’t add sugar because then you ill be adding more calories and defeating your DIET.
  • Think of it this way—You will be losing weight by running back and forth to the bathroom all day. You’ll be getting a great healthy workout, when adding running up and down the stairs to get to the bathroom.
  • Keep eating healthy foods during the cold water DIET. You will lose weight faster by not eating. But then you may pass out behind the wheel of your vehicle due to a lack of food. Eat healthy foods such as fruits and vegetables, and low calorie, non-sugar containing cereal for an added boost.
  • The lemon in the cold water will add to your weight loss. Enough lemon and it will act as a diuretic to clear out excess fluid from your body.

How to Easy Yoga Exercises

Yoga is a joining of the body, mind and spirit with the help of proper breathing. By practicing yoga, your body will become stronger and more flexible inside and out, and you will have a new-found sense of balance. Below are a couple of easy yoga exercises that beginners can do before moving on to the harder poses.

Easy Yoga Exercises

  • Set your mat on the floor. A mat will provide a little bit of cushioning while you perform this yoga exercise, but carpeted flooring will suffice if you do not have a mat. Bring a bottle of water with you and set it next to the mat. It is very important to stay hydrated when doing any kind of exercise.
  • Perform the Easy Pose. This pose opens your hips and lengthens your spine while releasing tension through deep breathing. Position yourself by sitting on the mat in a comfortable cross-legged position. Place a hand on each knee and draw one foot up towards your groin.
  • Lengthen your spine. Sit up straight with your shoulders positioned over your hips and push your buttocks down. You want the crown of your head to reach towards the ceiling and your chest to press forward, lengthening your spine. Breathing deeply through your nose, hold each breath for about 10 seconds or as long as you comfortably can. Take about 10 breaths in this pose.
  • Do the Child’s Pose. This exercise will help tone the abdomen and stimulate the digestive tract. It will also stretch your lower back. Settle your buttocks on your heels and your forehead on the floor. Lay your arms straight out in front of you with the palms down (or you can lay them on the floor beside you with palms facing up).
  • Breathe deeply and slowly. Press your belly onto your thighs with each inhale while raising your belly up on each exhale. Hold each breath for about 10 seconds. When finished, move your hands under your shoulders, palms up, and slowly inhale your way back to a sitting position.

Online Yoga Teacher Training

Online yoga teacher training can be completed in the comfort of your home.

Online yoga teacher training allows an aspiring yoga teacher to complete certification requirements on her own schedule and at her own pace. Although online courses do not replace the importance of contact hours received through in-person training, online training can serve as non-contact hours for Yoga Alliance certification or serve as continuing education for the American Council on Exercise.

Positives and Negatives

  • Future instructors enrolled in online programs gain the flexibility to tailor the pace of the curriculum to fit their own schedules. In addition, online programs allow future instructors to skip the expense and time commitment associated with travel to another city to attend intensive training programs.

    However, online programs leave a student without the benefits of hands-on adjustments and without the development of the class community that is such a part of the body-mind-and-spirit yoga experience.

    Online programs afford future instructors the flexibility to set their own schedules.
    Online programs afford future instructors the flexibility to set their own schedules.

Certification

  • The certification granted by online courses can qualify a yoga teacher for professional liability insurance. In addition, programs teach future instructors the foundations of yoga and how to teach a class. For example, Core Power Yoga’s online program teaches instructors to lead the Core Power Yoga Level I class. Programs also cover the history of yoga, chakras, introductions to anatomy, yoga sutras, teaching tips, the business of yoga, adjusting and assisting and contraindications.
    Online course certification can qualify yoga teachers for professional liability insurance.
    Online course certification can qualify yoga teachers for professional liability insurance.

Yoga Alliance

  • The Yoga Alliance (YA) is the most widely recognized certifying organization for the yoga community. Most studios and gyms require instructors to obtain YA certification. However, according to Kelly Monahan, YA program associate, YA currently does not have standards for online yoga teacher trainings. Instead, a trainee can apply online course hours to the non-contact hour portion of YA certification.
    Yoga Alliance currently does not recognize online yoga teacher training certifications.
    Yoga Alliance currently does not recognize online yoga teacher training certifications.

Continuing Education

  • Some online courses satisfy continuing education requirements for fitness professionals who are accredited through the American Council on Exercise (ACE). ACE is the world’s largest nonprofit fitness certification organization and offers more than 3,000 continuing education opportunities.

    ACE offers online courses that allow fitness professionals to learn the foundations of the YogaFit style. In addition, YogaFit courses teach instructors how to tailor classes to individual programs, such as yoga as a complement to a cycling regimen.

How to Start a Home Yoga Business

Practice yoga inside or out.

Begin a home yoga business by completing a teacher certification program. The origins of yoga lie in India, but several American yoga studios offer teacher trainings. Each yoga teacher training varies; choose a program that works with your schedule, skills and interests. Traditionally, yoga students study individually with their guru (teacher). Most American teacher trainings occur in group settings with other students. Determine what kinds of classes or private sessions you want to offer. Find support people for aspects of your business that do not interest you, such as housekeeping, accounting or scheduling.

Teaching yoga

  • Find a yoga studio with a teacher training program that offers certification. Yoga Alliance is an organization that oversees various teacher training schools. The benefit of a Yoga Alliance school’s training lies in the fact that you can register and accumulate continued yoga teacher trainings. This organization can also provide members with reduced-rate liability insurance. Complete your program’s written component and teaching practicum before taking on private clients.
  • Choose a quiet space inside your home for your yoga practice. Include an altar, posters or other teaching materials in this room. Yoga teachers have the option to decide what will work best for their students, given the weather and climate, privacy and ability to focus without interruption. Some teachers choose to practice out of doors. Consider where you will store your props, how many students you can accommodate and what time of day you will conduct your practices.
  • Require your students/clients to complete an intake form with personal contact information and health considerations. Ask for feedback from your clients about their experience with you. Engage your students in their own process of discovery while offering guidance—not by making demands. Be generous with your time. Many yoga classes require extra check-in and closing time; do not try to overschedule your time.
  • Grow your business mindfully. Donate your professional teaching skills to local nonprofits or yoga studios. Volunteering may not be an option for every yoga teacher; in this case, work with studio owners to teach a few classes in their practice space. Teaching at a local studio gives you the opportunity to take other instructors’ classes for free. Expand your home business by attending other instructors’ courses. Ask questions about places to teach during your teacher certification.
  • Work with individuals according to their requests and specific needs. Private sessions are important to your home business and the development of your teaching techniques. Take private clients at a set rate. Remember to negotiate your time wisely. Clients will appreciate that extra five minutes of silent meditation. Give yourself plenty of room to change direction with each client’s practice. Allow props and modifications for clients who need more therapeutic support.

What Foods Should You Eat if You Have High Cholesterol?

Eating a diet rich in fiber, fruits and vegetables helps to lower your cholesterol levels. Replacing foods high in saturated fat with foods containing unsaturated fat plays a role in lowering cholesterol as well, since saturated fat raises the level of bad cholesterol in your blood. Lowering your cholesterol is a crucial way to reduce your heart disease risk. Talk to your doctor about diet and lifestyle changes you can make to lower your cholesterol.

A bowl of red and green grapes on a table with fresh apples and pears
Select Chicken and Fatty FishRed meat such as beef has more cholesterol and saturated fat than chicken and fish.

Chicken: Swap out red meat for lean cuts of chicken like the breast. Remove the skin or purchase skinless and cook it using a method that doesn’t require extra oil like baking, grilling or broiling.

Fish: Fatty fish like salmon, mackerel, trout, tuna and sardines contain two omega-3 fats that are linked to heart health — EPA and DHA. While omega-3 fats don’t lower cholesterol, the National Institutes of Health recommends these fats be part of your cholesterol management plan.

In adults with coronary artery disease and elevated triglycerides, EPA and DHA significantly lower triglycerides, according a study published in the December 2006 issue of the Journal of the American College of Nutrition. Triglyceride is another type of fat that circulates in your blood. Aim to have two servings of fish per week, recommend the NIH.

Cooked chicken breast with cranberries and lettuce
Bulk Up on Soluble FiberSoluble fiber helps decrease cholesterol by reducing absorption, so it’s recommended that you increase your intake to help manage cholesterol. Choose fiber-rich foods and aim for a total of 21 to 38 grams and at least 10 grams of soluble fiber per day. Foods rich in soluble fiber are beans and other legumes, whole-grain foods, fruits, flaxseeds and vegetables. Get started by swapping out refined breakfast foods with fiber-rich options like whole oats, bran muffins and bran cereal. Add a serving of beans and legumes to your lunches and dinners. A 3/4-cup serving of black beans contains 5.4 grams of fiber, for example.

A bowl of crushed flaxseeds next to whole flaxseeds
Choose Phytonutrients From Plant SterolsSterols are compounds found in plants that help block absorption of cholesterol, which reduces LDL. Eating foods rich in sterols is part of a heart-healthy eating plan. Many plants contain small amounts of sterols, and a few provide a rich amounts. Sterol-rich foods include wheat germ and oils like sesame, rice bran, corn and canola. Other good sources are peanuts, almonds, macadamia nuts, rye bread, Brussels sprouts and wheat bran. Some foods, such as sandwich spreads, are fortified with sterols. These are typically labeled in some way to let you know they contain added sterols.

A canola field
Helpful GuidelinesBuild your meals around a variety of fruits, vegetables, whole grains and low-fat protein. Aim to have six or more servings of grains, two to four servings of fruit, three to five servings of vegetables and two to three servings of low-fat dairy. Have a variety of nuts in moderation, and choose unsaturated oils like olive, safflower and soybean. Choose 5 ounces or less of healthy skinless chicken or turkey and fish like salmon and cod. Incorporate ground flaxseeds — which contain a plant source of omega-3 fats — by adding some to your low-fat yogurt, whole-grain cereal or fruit smoothies.

Fresh raw salmon with herbs and spices