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How to Cope With Branching Hairs

How to cope with branched hairs with ease and simplicity. To find out how to cope with branched hairs a good idea to know in advance the causes that lead to branched hairs.
Causes of branched hairs are caused by several factors:• experiencing hair too often caused by friction as a comb or even use a towel when they wanted to dry her hair after a shower.
• overuse of hair and beauty equipment hair beauty products that have chemicals.
• the weather, with too long your outdoor activities that lead to dry hair and branching from the sun.

• Dietary factors, unbalance your diet or lack of nutrients needed for your hair to be one cause of branched hairs. Where the nutrients needed for hair to give the defense in its survival.
• The age factor, the more we get older, the more susceptible the hair to dry and also branched out to your hair. To cope with branched hairs caused by aging is a difficult thing to do.
After learning some of the factors that affect the appearance of branched hairs a good idea to take precautions before you start branching hair.
Here's how to cope with branching hairs:
Eat high protein foods, why should consume a high protein foods? As we all know that the material is required by the hair keratin-containing materials in which the keratin contained many of the foods that contain lots of protein. Fulfill your need for nutrients in a healthy condition will affect the condition of your hair, it helps you avoid foods high in calories and cholesterol.
Expand water consumption.
If there is going to comb your hair while still wet or damp it is better to use a wide-toothed comb.
Use a conditioner on your hair to the tips of the hair and let sit for a moment before you rinse.
Use a towel that has a soft texture to avoid friction on your hair.
Make cuts at the end of the hair every 4 to 6 weeks to prevent hair branching.
Avoid using hot water that is too often, use warm water when washing your hair will result in the loss of moisture in your hair.
Use protective headgear, especially if your hair is doing activities outdoors.
Use a hair or hair care products other than shampoo and conditioner treatment.
Avoid using a hair dryer or hair care tool that has the heat on its use.
Do not tie your hair too often, especially when you sleep, let your hair loose for a smooth flow of nutrients needed by the hair.

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Tips to Prevent and Cope With Bleeding Gums

Many ways to care for your teeth clean and healthy looking. If the tooth is often bloody, then there are less healthy on our teeth. How to cure or treat bleeding gums that are actually very easy and natural.
In addition to cavities, there are several other causes of bleeding gums include:
1. Bacterial, fungal or viral infections.
2. Presence of other bleeding gangguang
3. Brushing your teeth too hard
4. Hormonal changes during pregnancy
5. Idiopathic thrombocytopenic purpura (ITP), a blood disease that do not have enough red blood cells.
6. Installation of an ill-fitting dentures
7. Flossing is not appropriate
8. Infections that occur because of the teeth and gums
9. Leukemia
10. The use of blood thinners
11. Lack of vitamin K

1. Brush your teeth at least twice a day.
Make sure you brush your teeth the right way. If you do not know or do not understand the correct way of brushing teeth, immediately consult with your dentist.
2. Clean teeth with fine threads every day.
By cleaning up any remaining food particles between teeth and gums every day with a fine thread, then you can as early as possible to prevent disturbance of the gums and teeth. This dental cleaning floss can be found at a nearby pharmacy.
3. Eat nutritious foods. 
Nutritious foods here include vitamin C and calcium. Both substances are very useful for maintaining healthy teeth and gums.
4. Drink plenty of water.
Drinking enough water after meals will help clean up the remaining food residue on the teeth and gums. This will certainly reduce the number of bacteria that live there.
5. Do not smoke.
Quit smoking now because smoking is not good for healthy teeth and gums.
6. Avoid foods that are too hot and cold. 
Foods that are too hot and too cold can damage healthy teeth and gums. Especially that you currently have problems with the gums and teeth so warm food is the right choice.
7. Relaxation.
If you are stressed, any disease will arise and show up quickly, including diseases of the teeth and gums. This is because an increase in the stress hormone cortisol. These hormones will mess up your body's normal system and provoke a dangerous disease.

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Causes and How to Cope With Shortness of Breath

Shortness of breath, usually appear suddenly or unexpectedly, Shortness of breath is a symptom of an illness requiring a doctor's attention. Shortness of breath can be caused by various diseases, such as asthma, blood clots in the lungs and pneumonia. There is also due to shortness of breath during pregnancy.
Causes of Shortness of Breath
Oxygen is the main energy source, it is absolutely necessary in abundance so that each cell can metabolize. Some causes of shortness of breath include:

• Shortness of breath is due to factors Heredity
Have lungs and respiratory organs are weak. Plus work fatigue and nervous, then the body parts will start functioning abnormally. The good news, this does not automatically make the body suffer, because it will naturally protect themselves. However, the defense system of extra work, sometimes even allergies and asthma arise as a reaction of the immune system is overworked.
• Shortness of breath is due to environmental factors
 Cold and humid air can cause shortness of breath. Similarly, the pollen (pollen) and other particles. Working in a dusty environment or smoke can trigger prolonged shortness of breath. Pollution of the nasal passages caused by a cigarette which is also directly reduces the oxygen supply.
• Shortness of breath due to excessive mucus production
Excessive production of mucus will clog the airways. Foods that cause excess mucus production is a product of milk, flour, white rice, and sweets. Shortness of breath due to lack of fluids. Shortness of breath due to lack of fluid intake so that the mucus in the lungs and respiratory tract thickens. This condition is also a pleasant situation for microbes to breed. Problems on a bone or muscle tension in your upper back will inhibit nerve sensors and bio-energy and from the lungs.
• Shortness of breath due to emotional instability
People are anxious, depression, fear, low self-esteem tend to often hold their breath. Or inhale it too often and so shallow panting. In time, these habits affect the production of adrenal glands and hormones, which are directly related to the immune system. Less education may also cause shortness of breath. Knowledge of how breathing is good and right in the long run will benefit both the physical and emotional person.
How to cope with shortness of breath
If you experience shortness of breath, do the following exercises can help relieve your breathing. Do this exercise twice a day, five to ten minutes until you get used to it.
• Respiratory abdominal
Lie down comfortably and put a pillow under his head. Bend your knees and relax your stomach. Press the stomach with one hand gently but loud enough to create pressure. Put your other hand on the chest. Then breathe slowly from your nose using your abdominal muscles. Hand is on top of the stomach should be removed at the time of breath and put it back on the out breath. The other hand remained on the chest and try not to move.
• Breathing through the mouth
You have to make a whistling sound when you breathe out slowly. Breath is discharged through an advanced lip breathing will slow down and help remove the old air trapped in the lungs. While doing the breathing through the mouth during exercise, take a deep breath before moving, and waste of breath on exertion.
How to cope with shortness of breath with traditional medicine / herbal medicine:
Basil leaves are commonly used as vegetables or as eliminate the fishy smell. It was not only that, basil is also efficacious to overcome the shortness of breath, whooping cough, and rheumatism. Here's how mixes.
• Take the basil leaves to taste.
• Squeeze, squeeze until blended, then give 1 tablespoon oil.
• Squeeze the oil back to the ground and basil together.
• Apply the mixture to the chest, neck, and back. Not so long ago, herbs will react and shortness of breath will decrease.
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Foods That Reduce Stress

Stress, most people never experience it. Especially to those who often chased by time constraints. Stressful conditions often make the immune system decline and result in easily become sick, from colds to heart disease. Foods that can actually reduce your stress like warm oatmeal can increase levels of serotonin in the body so removing a sense of calm and comfort. Other foods can reduce levels of cortisol and adrenaline.

1. Foods containing complex carbohydrates
Carbohydrates encourage the brain to make serotonin, causing a sense of comfort, it is better to eat complex carbohydrates that can be digested properly. Good choice as a producer of complex carbohydrates are cereals, bread, pasta, and oatmeal. Complex carbohydrates can also make blood sugar levels stable.
2. Foods containing simple carbohydrates
Foods that contain simple carbohydrates including chocolate, candy and soda can reduce stress for a short time. Simple sugars contained in them when ingested, will result in high levels of serotonin.
3. Orange
Oranges contain vitamin C a lot, the content of vitamin C can reduce stress. A study shows that taking 3000 mg of vitamin C before a stressful task to make cortisol levels and blood pressure became normal again.
4. Spinach
You may recall that loves Popeye eating spinach? Apparently he was not wrong to make spinach as his favorite food. The content of magnesium in spinach regulate cortisol levels. Magnesium tends to waste from the body when we eat the spinach adds stress and levels of magnesium in the body. In addition to spinach, if you are not a spinach lover, magnesium is also found in salmon and soybeans.
5. Omega-3 fish
To make cortisol and adrenaline in the body still okay, friends with the fish that contain omega-3, such as tuna and salmon. Thus, in addition to reducing stress, also good for protecting the heart. For maximum results, consume 3 ounces of omega-3 fish twice a week.
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Health Benefits of Napping

The benefits of napping is often overlooked by most people, but now we begin to understand the importance of the benefits of napping for overall health and well-being. In fact, when people are sleeping less than 6 or 7 hours of sleep each night, their risk for disease starts to increase.
1. Keeping your heart healthy
Heart attacks and strokes are more common in the morning. This fact can be explained because of the interaction between sleep with blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you sleep between seven and nine hours each night.

2. Prevent cancer
People who work night shifts have a higher risk for developing breast cancer and colon cancer or colon. The researchers believe that this is caused by different levels of melatonin in people exposed to light at night. Exposure to light reduces the level of melatonin, a hormone that makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress tumor growth.
3. Sleep reduces stress
When your body is sleep deprived, it is included in the state of stress. The functions of the body on high alert which causes increased blood pressure and stress hormone production. High blood pressure increases the risk of heart attack and stroke. Stress hormones make it harder for you to sleep.
4. Sleep reduces inflammation
Increased levels of stress hormones increase inflammation in your body, it also creates more risk for heart conditions, cancer and diabetes. Inflammation is considered one of the causes of damage to your body.
5. Sleep makes you more alert
Of course be sure, a good night's sleep makes you feel energized and ready to welcome the next day.
6. Sleep refreshes memories
The researchers do not fully understand why we sleep and dream, but a process called memory consolidation happens during sleep. While your body may break, your brain is busy processing your day, establish relationships between events, sensory input, feelings and memories. Your dreams and deep sleep is an important time for your brain to form memories. Obtain better quality sleep will help you remember and process things better.
7. Help you lose weight
The researchers also found that people who sleep less than 7 hours per night tend to be overweight or obese. It is estimated that lack of sleep affects the hormonal balance in the body that affect appetite. Hormones ghrelin and leptin, important for the regulation of appetite. So if you are interested in controlling or losing weight, do not forget to pay attention to your sleep.
8. Napping Makes You Smarter
Sleeping during the day not only be an effective alternative and refreshing, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week have a lower risk of dying from heart disease. People who nap at work has a much lower stress levels. Napping also improves memory, cognitive function and mood.
9. Reduce the risk of depression
Sleep affects many of the chemicals in your body, including serotonin. People with low serotonin are more likely to suffer from depression. You can prevent depression by making sure you get to sleep between 7 and 9 hours each night.
10. Sleep helps the body make repairs
Sleep is the time for the body to repair damage caused by stress, ultraviolet rays and other dangerous risks. Cells produce more protein while you're sleeping. Protein molecules that repair damaged cells, which allows for repair of damage to the body.
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Vegetables That Should Be Avoided For Gout Sufferers

Uric acid is a byproduct of purine metabolism. Most foods high in purine are meats such as beef, liver, turkey and some fish. However, there are some vegetables that are high in purines and will lead to an increase in the amount of uric acid in the body. Uric acid will crystallize and accumulate in the joints, causing inflammation (inflammation) and swelling of the signs and symptoms of classic gout. The medical term for too much uric acid in the bloodstream is hyperuricemia.

1. spinach
Spinach is a leafy green vegetables are high in iron, vitamin C, luteins, beta-carotene and flavonoids. Unfortunately for people who suffer from gout or uric acid, spinach is a vegetable that should be avoided because of the high purine content.
2. asparagus
Asparagus is high in folate and potassium and can be eaten either hot or cold, after it is cooked. Asparagus is also one vegetable that should be avoided for gout sufferers because high purine content.
3. cauliflower
Cauliflower is a cruciferous vegetable that is not often found incorporated into other foods, but are often presented in a mixture of vegetables or as a side dish. In the list of vegetables that contain high amounts of purines, cauliflower also include one of them.
4. mushrooms
There is a range of 92-17 g per 100 g of yeast purine, according AcuMedico. This is the list of vegetables that should be avoided if you try to limit the amount of uric acid in the body.

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How to Prevent Exposure of Uric Acid

Uric acid actually exists naturally in the body, the number could increase because there are external factors, such as food. There are several ways that gout can be controlled. Keep your uric acid levels did not increase is an important part of long-term target to prevent excess uric acid.
1. Avoid foods rich in purine
Exchange with low-purine diet, or the content purine mediocre. For these types of foods with high levels of purines respectively; please see explanation at the end.

2. Reduce alcohol
Or better cut it all at once. Alcoholic beverages, especially beer, is the kind of beverages with the highest levels of purines. If you can not leave the alcohol, drink it with a portion being, that is no more than one or two glasses of wine a day.
3. Drink plenty of water
Especially beverages containing ionized or mineral. Drink eight to 12 glasses a day. Reduce consumption of alkaline water and do not drink carbonated water, because it contains a lot of salt.
4. Drinking milk and orange juice
According to some research, milk lowers uric acid levels. If you potentially suffer from gout, the risk can be lowered when drinking a glass of milk every day. One glass of milk can lower uric acid and 0.25 mg / dL, with orange juice Similarly, although slightly below the properties of milk.
5. Drinking coffee
In some studies, we got the result that coffee may lower risk of gout. Coffee can also be slightly lower risk of gout. for those who have been exposed.
6. Eating cherries, celery, strawberries
Eat fruit or drink juice. All contain components that can fight gout. Some patients reported pain due to uric acid disappear because of the cherry. Berries can also help prevention. Four of the berries is recommended strawberries, blueberries, and bilberries. Everything can prevent uric acid because it is rich in antioxidants, low purine, and not too acidic.
7. Multivitamin
Consume a minimum of one multivitamin tablet every day. Choose the most powerful and contain minerals such as calcium, magnesium, and zinc, especially for those who have over 40 years.
8. Lose weight
If you include overweight, you should lose weight. Weight loss is the most important tip for preventing vein acid, although the most difficult thing to do.
9. Take vitamins C
Vitamin C intake of 500 mg per day, according to a study, is proven to prevent uric acid.
Purine levels in foods
- Height: herring, sardines, anchovies, liver (of all kinds of animals), broth, meat offal, fish, tuna, trout, lobster and his family, shrimp, shellfish, alcoholic beverages.
- Medium: fish (except those mentioned in the high category), legumes including beans (soy, pea beans), beef, lamb, pork, chicken, turkey, mushrooms, spinach, asparagus.
- Low: eggs (and egg white), fruit (including give) milk, butter, cheese, yogurt, cream, ice cream, potato, grain products (bread, crackers, pasta, noodles, spaghetti, rice) , nuts and seeds, cake, biscuits, cereals, olives, vinegar, vegetable oil, brown sugar, kimchi.
Patients with gout should do the following:
- Wear a sweater if the weather is cold
- Ensuring blood pressure within normal levels
- Avoiding dehydration
- Avoid an empty stomach for a prolonged period
- Exercise but avoid strenuous exercise
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Natural Ways to Remove Acne

It is common knowledge that acne affects the person's self-confidence. Disease that is not so dangerous but often makes people upset and want to eliminate them. Acne is a disease that is usually attached to a small child's face was a teenager, and the adolescents themselves. but acne can also be attacked or attached to the parents and children alike. For teen daughter, acne is an unwelcome, but because of disturbing, they also will feel much less confident performing in front of a guy. Many ways to eliminate acne, there is an Instant, and some are natural.

1. Garlic
There are two options in the use garlic to get rid of acne. First with two or more mashing garlic until quite smooth then applied to the facial acne. Let stand for 10 minutes then rinse. While the second way is to take one or more of garlic each day.
2. Egg white
Separate the egg yolks and egg whites take it. Whisk briefly and then apply to face and let sit for 15 minutes. Egg white will help reduce the oil on the face that often causes acne.
3. Toothpaste
One thing to remember here is to use toothpaste is shaped pasta, not a gel form. How: apply toothpaste to the acne and other parts around the pimple before bed. Leave overnight / until morning and then rinse with clean water.
4. Aloe Vera
Take a leaf of aloe vera, cut into several pieces, peel the outer skin, apply on the acne that appears, and repeat the act in this way every morning and evening. If you are patient enough, acne may be able to dry up and flake off for 3 days. Addition of aloe vera is also able to eliminate stubborn acne scars.
5. Tomatoes
The fruit of this one but good for the eyes is also quite effective at removing black comedones (blackheads). The first has to do is slice the tomatoes in half and rub over the face with acne and leave on for 15 minutes - 1 hour and then rinse.
6. Lemon
Lemon, orange juice and fruits contain citric acid compatriots are extremely rich, in which citric acid is very good to move the cells of dead skin that can cause acne. The way is by mixing the juice / lemon juice with rose water and apply on face and leave for 10-15 minutes. After that, rinse with warm water. The application of this therapy regularly and consistently for 15 days will give a quite remarkable result.
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Benefits of Drinking Water For Health

Drink 8 glasses of water a day is recommended for those of you who have a routine activity. Can not only beautify the skin, water consumed on a regular basis is also beneficial to clean the body of toxins. However, many people often forget one part of the essential nutrients for the body. Many people ignore the consumption of water.

 A. The digestive system
Consuming adequate amounts of water every day will facilitate the digestive system, so we will avoid digestive problems like heartburn or constipation. Burning calories will also be run efficiently.
B. Water helps to slow the growth of cancer-causing substances
It also prevents heart disease and kidney stones. Drinking water will make the body more energy.
C. Beauty treatments
If the lack of drinking water, the body will absorb the water content in the skin so the skin becomes dry and wrinkled. In addition, water can protect the skin from the outside, as well as moisturize and nourish the skin.
D. For fertility
Increase testosterone production in men and estrogen in women. According to research basil thrombosis of a research institute in London, England, if a person is always a cold shower then the blood circulation smoothly and the body feels fresh and fit. Shower with cold water will increase the production of white blood cells in the body and increase one's ability to attack the virus. In fact, a cold shower in the morning can increase testosterone production in men and estrogen in Women. In addition it improves skin tissue, nails healthy and strong, not easily cracked.
E. Heart healthy
Water is also believed to participate cure heart disease, rheumatism, skin damage, Papas tract disease, bowel disease, femininity, etc..
F. As stroke drug
Hot water not only used to treat various skin diseases, but also effective for treating paralysis, such as stroke. Therefore, water can help strengthen back muscles and ligaments as well as expedite the circulatory system and respiratory system. Effect of heat causes dilation of blood vessels, increase blood circulation and oxygenation tissue, thus preventing muscle stiffness, relieve pain and calm the mind.
G. Relaxation effects
Try standing in the shower and feel the effects in the body. Shower water falling into the body feels like a massage and be able to eliminate fatigue because it feels like a massage. A number of alternative medical experts say, that contact with a fountain, a walk around the waterfalls, or rivers and parks with lots of showers, will acquire the properties of negative ions. Negative ions which arise due to water droplets collide it can ease the pain, neutralize toxins, fight disease, and help to absorb and utilize oxygen.
H. Thin body
Water are also removes impurities in the body that will be faster out through the urine. For those who want to arrange any agency, drink warm water before eating (making it feel somewhat satisfied) is one way to reduce food intake. Moreover, the water contains no calories, sugar, or fat.
I. Fitter body
Properties of water not only to cleanse the body, but also as a substance that our bodies need. we may be able to survive food shortages of water less than a few days. Therefore, water is a major part in the composition of the human body.
And this disease if we lack drinking water:
1) Impaired growth failure in children
2) Xerphalmia / night blind
3) Hungry
4) Dehydration

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Benefits of Drinking Water After Waking Up For Health

Water needs to be consumed by different people, this is because it depends on several factors such as weight, sex, weather, and also the activities done daily. For example, people who are physically active or live in hot climates, it needs more water. Some people have a habit of drinking water while just woke up. Habit that has many health benefits. Here are the benefits of drinking water after waking up for health:

1. Increase energy
Consuming water in the morning can increase your metabolism, helping a person become more vigilant and feel more refreshed because of the increased energy in the body. Because almost all parts of the body require water in order to work optimally, if the body is dehydrated will fatigue and lethargy occur so that it becomes inefficient.
2. Eliminate toxins
Drinking water in the morning will help relieve kidney function in terms of eliminating the various toxins and waste products (waste) from the body system. This is because at night the body does not get the fluid intake.
3. Lose weight
Drinking water can help to distinguish it. In addition, if a person drinks water when she was hungry to see a decrease in appetite, so help you lose weight, and avoiding the consumption of other beverages that are high in sugar, or caffeine aklori. To find out if your body well hydrated, or water intake can reasonably be seen from the color of urine, normal urine color that is both clear and not dark yellow.

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Myths And Facts About Diet And Fitnes

Many myths about diet and fitness world that is often misleading, though some were true. Do not let your exercise and fitness in vain as it followed a false myth. Here it is a myth and fact.

1. Myth: Eating at Night Make Fat

Fact: The amount of recommended daily calorie intake for adults is 1800-2000 calories, and if you want to lose weight simply subtract 500 calories per day. If your calorie intake is still less a day, then allowed to eat at night. With notes, during the food calories you consume do not exceed the amount of daily caloric adequacy.

2. Myth: Hunger is a sign That You Need Food

Fact: hunger is not always due to lack of food your body. Body usually sends hunger signals when dehydration, lack of sleep or hunger due to psychological factors (stress, sad, upset, angry). If you are not drinking enough water or sleep deprivation can cause stomach feels hungry, even when it had enough to eat.

3. Myth: Make Exercise Fatigue

Fact: After exercise, your body is going to be sweating and panting breath. But most people feel the exercise it gives them more energy.Regular exercise also helps fight fatigue, improve sleep quality and control stress levels.

4. Myth: Exercise Takes a Lot of Time

Fact: to maintain ideal body weight remains, you are advised to exercise 20 to 40 minutes every day. If the goal to lose weight, exercise should be done 45 to 60 minutes every day. But you do not have to exercise for it in one session. You can divide it into 10 minutes each session. For example, ran for 10 minutes in the morning, up and down stairs 15 minutes on the sidelines of office hours, a brisk walk in the afternoon 10 minutes and spinning 20 minutes at night. If sporting activities are divided, of course, fatigue would not be so perceived.

5. Myth: When Diet, Avoid Eating Red Meat

Fact: In the correct amount of consumption, red meat such as beef or lamb is actually a source of protein and iron are good. But there is a need to consider when taking them. Choose the meat such as sirloin or rib area near the thinly sliced, and remove the fat portions. Try to control the portions, the meat should be consumed no more than once a week.

6. Myth: The amount of sweat discharge Determining the Number of Calories Wasted
Fact: There is no correlation between sweat and weight loss. When out of sweat, meaning your body is working to cool the temperature itself. Sweat also means a sign that your body is removing toxins and substances that are not needed by the body. Not just calories.

Every person has the levels of different sweat. There is an easy to sweat, some are not. So, do not worry if you only spend a little sweat while exercising at the gym. You do not need to exercise too hard just to sweat. In weight loss programs, the important thing is to choose the type of exercise best suits your lifestyle, your schedule and physical condition.

7. Myth: Longer duration of exercise, will result Faster

No doubt that the duration of the exercise is very influential on the desired results. But if you want faster results, it is not enough just to rely on a long workout in the gym. Fitness must be programmed and well-planned and follow a strict schedule in order to get optimal results. If your goal workout in the gym to lose weight, the more calories you burn, weight loss would be reduced more quickly.
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Champions expect to win in advance. Believe in you and your life
becomes a self-fulfilling prophecy. ~Carol Whitaker

Having a six pack is attainable by anyone that truly wants to transform their physique, it may seem like a lofty goal but with hard work and dedication you too can achieve awesome abs.  There's nothing quite like having a ripped midsection, it's highly empowering. 

I'm often asked how I achieved my six pack, people seem to want t quick fix or think they can spot reduce one part of their body, it takes total body conditioning and training to achieve.  It is very achievable with hard work, endurance, determination and dedication in addition to eating a clean healthy diet.

You can have a tight, sexy mid-section that are like abs of steel just as I have, by following my Six Pack Ab program. I’m not going to kid you and lead you to believe that you’ll have it soon and with little effort, it takes a lot of hard work in the gym and being able to stay focused on your goal until accomplished.  You can workout like crazy 7 days a week but if you go home and eat junk food and expect to see results you’re highly mistaken.  You have to eat clean, clean, clean to see the desired results you’re hoping for.

Committing to living a fit lifestyle is a must, if you stay on track and truly stay laser-focused on your dream of having a six pack then you can have a killer washboard stomach within 90 days (if you don't have a lot of weight to lose and if you do it will just take you a bit longer).
It's not easy but its well worth your time and energy required.  You have to be patient, you didn’t gain weight fast, it took years of being not so active and eating junk food to get where you are today... So it is with training, it takes time to burn all the fat that is covering your desired midsection.  If you gain weight first in your midsection that will be the last place you lose it. So be patient, you may achieve your goal before 90 days or it may take you a little longer, either way if you achieve the desired six pack in the end it will be all worth it, by honoring your goals and attaining your dream you will have more self confidence and inner power than ever before.


Do you have a burning desire for change?  Are you willing to commit to changing your lifestyle for good?  Are you ready to be in the best shape of your life?  If so, congratulations!  Each of us innately has what it takes to succeed, it's just a matter of changing your thoughts to accomplish your dreams. Believe that You have what it takes to have a six pack!

 First you need to look at your family's genetics.  What is your physique like now?  How about your family, what are your parents and siblings figures like? Do they carry most of their weight in their abdominal area or the bottom half?

If you carry your weight mainly around the middle then it will take you a bit longer to see your awesome six pack than those that carry their weight around the lower half.  Don't be discouraged, just realize where you gain weight first will be the last place you lose it. It's a bummer for sure, but if you understand how the body burns fat then you'll be better equipped on how to accomplish your goal of getting a ripped middle.


For starters, you can't pinpoint or isolate a specific muscle groups to tone or burn fat. The entire body has to shed fat in order to see your desired six pack. We all have abdominal muscles it's just a matter of losing the fat stores that covers them to be able to see them.  As you start to lose weight and strengthen your muscles you will soon begin to see your abdominal muscles taking form and that is exciting!

Regular exercise is critical to achieving your six pack dream. If you don't make time to exercise 5 to 6 days a week for 45 to 60 minutes sessions you will never see your awesome six pack. You can alternate cardio and weight lifting days throughout the week, just make sure you exercise at least 5 to 6 days a week. I lift and do cardio Mon, Tues, Thurs, Fri, Sat. Wed I only do cardio and Sun I rest fully. I train first thing each morning to ensure I get my workouts in before my busy day begins.


Diet is 85% of the equation in achieving a six pack goal. It is critical to eat healthy, whole foods often throughout the day. When you eat small meals every 3 to 4 hours you will turbo-charge your metabolism. You will have the needed energy to build muscle and burn fat faster. I can't stress to you enough how important it is to eat a clean diet. To achieve best results you'll need be sure to eat 5 small meals throughout the day. Eat your largest meal at the beginning of the day tapering off to having smaller meals at the end of the day.

Most meals should consist of a lean protein, a complex carb, fresh veggies and 1 Tbls of good fats, (ie: olive oil, nuts, omegas or flax seeds) daily. Use the size of your palm for proteins and complex carbs. Have your complex carbs during the first part of the day and fibrous carbs the second half of the day. Try to have your last meal between 6 and 7pm. Be sure to drink at least a gallon or more of purified water daily to keep your metabolism burning and to remove toxins from the body.

You have to eat clean if you truly want a six pack that means illuminate sugar, bad fats, processed foods, white flour and sodium from your diet.  Try to stay away from breads and dairy products also until you reach your goal. If you eat fat you get fat! Stay away from cheese, fatty meats, butter, etc.  If eating clean seems confusing to you remember the saying, "If God didn't make it don't eat it." By eating whole foods your body will be fueled with the proper energy and nutrients it will need to efficiently build a hard, shapely physique & a six pack.


Next you will need to do high intensity interval training (HIIT) at least 3 to 5 days a week for 20 to 30 minutes along with lifting weights at least 3 days a week. When you strength train you will use your core muscles to stabilize your body which will strengthen your abdominal muscles, keep your core tight throughout all exercises. Doing core training such as yoga and Pilate's is also an excellent choice to strengthen your midsection.

Performing exercises that focuses on the abdominal muscles is absolutely necessary to achieve a desired six pack. Below is a list of various exercises that you can do 3 times a week. You can train abs before or after cardio or in the evenings before dinner. Do not train your abs every day, they need recovery time too just like your other muscles. Do each exercise 3 sets of 25 to 50 reps or even better yet to failure. Be sure to complete each exercise with good form. Remember quality or quantity.


Crunches - With your legs up in the air at a 90 degree angle lift your shoulders up keeping your chin off your chest, place hands gently behind your head.

Twist Crunches - Reach with your elbow across your body to the opposite knee keeping your knees in the air at a 90 degree angle, do these slow and controlled.

Mason Twist - With your legs and torso up in the air clasp your hands in front of your abs and touch the floor quickly on either side of your body while stabilizing your core.

Three-Up Crunches - Do 3 small crunches in a row holding each little crunch for 3 to 5 seconds as you go up.

Bicycles - Lay on your back and raise your pelvis up and do bicycles with your legs, 25 forward and 25 backward.

V-Ups - Lay on your back raise your legs and torso at a 90 degree angle hold for 30 to 60 seconds and release back down to beginning position.

Superman - Lay on your stomach at the same time lift your legs and arms straight out as high as you can for 30 to 60 seconds.

Planks - Lie on your stomach on the floor, lift your body up on arms with your forearms and hands flat on the floor toes and hands, hold for 30 to 60 seconds

Always stretch after you train and drink plenty of water before and after training. Also drink a whey protein drink and have a piece of fruit after all training to ensure your muscles have the needed nutrients to repair quickly.


Commit to excellence by following my LivFit program if you truly want to see your awesome abs. If you want results faster then be sure to incorporate Liv Sxinney and Go Nitrimax into your daily supplements for maximum definition. Having a shredded six pack isn't only attractive but it's essential for optimal health & fitness. To learn more about Liv SXinney Max & Go Nitrimax visit my Liv Int’l website at

Do yourself a favor and resolve to get in the best shape of your life this year! Stop procrastinating and believe in YOU! Focus your attention on loving every aspect of your body. Each day do something relaxing & enjoyable, take time to pamper yourself.

By balancing the body, mind and spirit you will be more confident, feel healthier, and live a happier life. Believe that you can have an awesome six pack. If you stay true to yourself and do my Six Pack Abs program by exercising regularly and eating clean you will have fantastic results. Stay positive and believe in your dreams ~ Dreams really do come true!

Happy training! xo

Carol Whitaker
 Lifestyle Fitness Consultant & Coach
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Best Food For Blood Booster

For women who are on a diet, the blood drop is much greater because of the nutrients. Red blood cells (hemoglobin) an important role for health, because the blood that transports nutrients and oxygen throughout the body. If the lack of blood, may experience early symptoms of anemia such as weakness, lethargy and fatigue. If the lack of hemoglobin, do not rush to drink blood booster supplements. As a first step to overcome lack of blood, you can choose a more natural way is by eating healthy foods.

1. Meat
Meat can increase hemoglobin and iron-rich. In addition, the meat is easily absorbed by the intestines so it does not cause gastrointestinal blockage. However, do not over-eat meat because it can create the risk of heart attack increases. Eat low-fat meat with a balanced diet.
2. Vegetable
Vegetable food is one of the blood booster. However, not all vegetables can reduce anemia. Vegetables such as spinach blood booster, sweet potatoes, green peas, red beans, cabbage, turnips, potatoes, broccoli and mustard greens. Of the many vegetables, sweet potatoes are the best natural remedy to increase the number of red blood cells. Sweet potatoes contain iron, turn the red blood cells and increase oxygen into the blood.
3. Fruits
Fruits such as raisins, prunes, apples, grapes and melons, not only to increase blood flow, but also increase the number of red blood cells. Oranges and limes also add iron to your body.
4. Almonds
Some types of nuts can overcome the shortage of blood, especially almonds. 1 ounce of almonds a day provides 6 percent of iron into the body. In addition, the price of almonds is relatively cheaper than other nuts.
5. Bread, oatmeal, and cereals
These foods provide 20 percent of iron if you eat them every day. Wheat to make the body healthier so it needs to be included into the list of your diet. Wheat also has a lot of iron which reduces your risk of severe anemia.
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5 Habits For Successful Diet

Eat less and exercise are many common prescription for weight loss. But there are some habits which should be available to run a successful diet.

Have a body shape is sleek and slim does not only reduce the risk of disease but also makes a person more confident. But that does not need a little effort to get it.

Key to a successful diet is to bridge the gap between what you want done with the things that really should be done. If the desire is there then someone needs a good plan.

Here are some habits which should be available if someone wanted to run a successful diet program, as quoted by CNN on Tuesday (5/29/2012), namely:

1. Be specific

When a person with the specific objective to be achieved then it will make a clear distinction, so that he would have a better plan and have a greater chance for success.

2. Make a meal plan is OK

One of the problems faced are not resistant to the temptations that arise unexpectedly like ice cream, food unappetizing. It is necessary for a proper meal plan, for example if he is tempted certain foods so he knows what to prepare fruit consumed as specified in bags or yogurt.

3. Be a realistic optimist
One must be realistic that losing weight is not easy, but it should always be an optimist, so he would survive despite the circumstances are difficult and up to the challenge.

4. Have a strong determination
Determination will help a person more resistant to strive to achieve desired weight loss goal, but it's easier to control himself against the temptations that arise.
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How to Prevent and Cope With Thrush

Until now the main cause of the Thrush is not known. However, experts have suspected that a lot of things that cause canker sores, including: 
• Eat foods that are too hot 
• Eat hot, then after that once ate cold food 
• hormonal or systemic disease. 
• Stress. 
• Injuries caused by biting 
• Injuries caused by dental fillings or dentures 
• Lack of vitamin 
• The possibility of viruses and bacteria 

Thrush can still be prevented. If you know the cause of course you can anticipate to prevent thrush. Therefore you should do: 
1. Frequent brushing your teeth, so that oral hygiene is always maintained. If less clean the mouth, the risk of being infected by bacteria / viruses can be higher 
2. Much to drink, so that the water rinsed the mouth more often, so as to minimize dirt lodged in the teeth / mouth 
3. Gargle with antiseptic mouthwash, such as betel leaf boiled water or mouthwash products that we can easily find at a pharmacy or supermarket. But not its frequency as well, because it can make the microorganisms become resistant 
4. Increase endurance, by way of adequate rest, exercise and eat nutritious foods 
5. Avoid stress 
Thrush treatment aims to reduce symptoms caused, here are some ways to cope with canker sores: 
1. Gargling with warm salt water. 
2. Gargling with mouth wash containing thymol glyserin to reduce discomfort, or gargle with antiseptic containing chlorhexidine or povidone-iodine 
3. Mechanical protection in the form of paste or powder preparations containing sodium carmellose, or gel preparations containing triamcinolone acetonide 0.1% (you can buy at pharmacies). 
4. To reduce the pain can be used analgesics such as salicylates, which serves to overcome the local irritation and sores.
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