Tips for whitening teeth

- Routine. Set up a routine using these remedies and stick to it, at all costs, to get the most out of them.

- While not “natural” per say, using 3% (I repeat, 3%) hydrogen peroxide as a mouth rinse can whiten your teeth through the process of oxidation. It is an active indigent in many OTC whitening kits, but is often times found in much higher (and expensive) combinations in them.

- It’s fairly common knowledge, and difficult in today’s world, but try to avoid dark drinks, such as coke and coffee that stain your teeth.

Why do teeth get yellow?

To figure out how to whiten our teeth, we have to know why they get yellow in the first place. There are several factors that play a part, including genetics, what kind of food and drink you consume, and how well you practice oral hygiene. A tooth is made up of 4 tissues-enamel, which is the strong white covering that protects the tooth, dentin, which supports the enamel and is a hard yellow material that carries nerves, pulp, which is at the center of the tooth and contains blood and lymph vessels, and cementum, which covers the root of the tooth.The enamel and dentin is what play the biggest role in color. Certain food and drinks will directly stain the enamel, yes, but over time the two biggest culprits are the nasty food and drink that actually break down the enamel, and weakening enamel as we age. As the enamel breaks down, it reveals the yellow dentin underneath. These remedies will focus on whitening teeth that have already lost some white enamel, but it’s also good to keep in mind that doing things to strengthen enamel is just as important so you can keep it from breaking down further. An ounce of prevention is worth a pound of cure (or whitening!)

1. Baking Soda and Lemon Juice Paste

Baking Soda isn’t a shocker here. Sodium bicarbonate (its official name) is mildly abrasive; gently scrubbing away surface stains to return teeth to a whiter shade. It’s also very alkaline (the opposite of acidic) so I would think if you have a very acidic mouth or eat a lot of acidic food, it could help balance out the Ph, which would be useful as acid breaks down enamel-this is strictly speculation on my part. It will also reduce the acidity of the lemon juice, which acts as a natural bleach of sorts. I use a mixture of baking soda and water on some days, and use the lemon juice on others, as I don’t want to overdo it.

You will need…
-Several teaspoons of baking soda
-Enough lemon juice or water to form a paste
-A toothbrush

Directions
Mix several teaspoons of baking soda with enough fresh lemon juice (or water) to make a paste. Wipe your teeth and any extra saliva off of them with a paper towel. Put a good amount of paste onto your toothbrush and apply.Leave the paste on for 1 minute, then rinse, so as to avoid the acid effecting enamel. If you are using just water you can leave it on for up to 3 minutes.         

2. Strawberry, Salt and Baking Soda Scrub

Strawberries are high in Vitamin C, which can help break-down plaque that is causing your teeth to look yellow. It also has an enzyme called malic acid, which may help to remove surface stains. The salt acts as an abrasive portion of the paste, physically scrubbing away stain-causing gunk, and the baking soda is an extra touch that you can choose to leave out if you’d prefer (I just like to add it to anything involving my teeth.)

You will need…
-1-3 large strawberries
-A pinch of seat salt
-1/2 teaspoon of baking soda (optional)

Directions
Mash the berries into a pulp, and add a pinch of sea salt and ½ teaspoon of baking soda, if you’re using it. Wipe any extra saliva off your teeth with a paper towel, and then apply a generous portion of the mixture to a toothbrush and apply. Let the mixture sit for 5 minutes, then rinse. Do this nightly.

3. Coconut Oil Rinse

I know this sounds absolutely mad (I thought it was crazy too when I first read about it) but rinsing your mouth with coconut oil (called ‘oil pulling’) is a unique, old, remedy that people swear by to help whiten teeth. It doesn’t sound like the most pleasant thing in the world, but I actually don’t mind the taste, and I think it does make a difference in the color of your teeth. It won’t make a difference by “bleaching” per say, but lauric acid in coconut oil can rid your teeth of bacteria found in plaque that can make them yellow. It is also supposed to promote gum health, and help keep your breath fresh.

You will need…
-About a tablespoon of coconut oil

Directions

In the morning, before you brush your teeth, scoop out a tablespoon or a little less (depending on the size of your mouth) of coconut oil. You can either soften it, or just put it in your mouth (I usually do the latter, and just let it soften.) Push, swish, and “pull” the oil through and around your teeth for 10-15 minutes, then spit it out, rinse with water, and brush your teeth.

3. Coconut Oil Rinse

I know this sounds absolutely mad (I thought it was crazy too when I first read about it) but rinsing your mouth with coconut oil (called ‘oil pulling’) is a unique, old, remedy that people swear by to help whiten teeth. It doesn’t sound like the most pleasant thing in the world, but I actually don’t mind the taste, and I think it does make a difference in the color of your teeth. It won’t make a difference by “bleaching” per say, but lauric acid in coconut oil can rid your teeth of bacteria found in plaque that can make them yellow. It is also supposed to promote gum health, and help keep your breath fresh.

You will need…
-About a tablespoon of coconut oil

Directions

In the morning, before you brush your teeth, scoop out a tablespoon or a little less (depending on the size of your mouth) of coconut oil. You can either soften it, or just put it in your mouth (I usually do the latter, and just let it soften.) Push, swish, and “pull” the oil through and around your teeth for 10-15 minutes, then spit it out, rinse with water, and brush your teeth.

3 Natural ways to Whiten teeth at home

Whiter teeth, like is something that many people in our cosmetically driven world desire today. In fact, Americans spend over $1.4 billion dollars in over-the-counter teeth whitening products every year-that’s a good chunk of money just to achieve a different shade of teeth. I’ll be the first to admit that I’ve tried OTC teeth whitener-I even paid to have my dentist do it once. It worked for a bit, but my teeth got so sensitive I couldn’t stand it. I also felt I really didn’t need to be so obsessed with the color of my teeth that I paid a bunch of money for a bunch of who-knows-what that made my teeth hurt, so I started looking into more natural alternatives. With a bit of patience, I think you can naturally restore whiteness to your teeth. They may not get to be scary sear-out-somebodies-corneas –when-you –smile white, but they’ll appear more like you took good care of your pretty pearly whites rather than just bleaching them like crazy.

10 tips to keep your teeth Strong

Follow our 10 tips below for an overview of how to keep your teeth strong and healthy and how you can improve your oral and overall general health.

1. Nutrition
What you put in your mouth can affect the health of your teeth and gums. Choosing the right foods early in life can be especially beneficial throughout your whole life. Your mouth is full of germs and bacteria (plaque) that thrive on the starches and sugars produced that are found in the food you eat. When you don’t remove the plaque an acid is produced that attacks your enamel and eventually causes decay. Choosing foods that are low in sugar and starches will reduce the acids produced.

2. Floss
Whichever ‘gizmo’, gadget or bit of tape you choose to use – will do nothing to reduce your risk of tooth decay or gum disease if you don’t use it properly. Majority of the population that do use floss on a regular basis do not use it correctly. I liken bad flossing to trying to clean a pool with a scrubbing brush. If you don’t clean between the teeth, you’re cleaning only 60 per cent of the tooth’s surface. To effectively remove plaque, you need to hook the floss like a C around the tooth, so it hooks out the plaque from between the contact points of the teeth. The dental profession has been pushing it for 20 years, yet we’ve got only five per cent of the population to do it — because it’s fiddly. Most dentists recommend interdental brushes — small brushes that can get right below the gum line. They are much easier to use, and get into the curves of teeth so it’s easier to clean each side of the tooth.

3. Regular dental visits
There are two reasons people do not visit their dentist regularly. One is ‘The Nervous Patient’. A bad experience and fear of injections are the two most common reasons for this nervousness. And then there’s the ‘patient dreading the pain to hip pocket’. However, spending money on maintaining your oral health now will save you big bucks in the end, and your teeth will thank you for it by staying put!

4. Grinding and clenching
You have a 3 o’clock deadline and your boss just throws more work at you. Clench! You’re concentrating so hard on that cross-stitch you’re going cross-eyed. Grind! Now not all of us know that we do this. Sometimes it happens while you sleep. Clenching and grinding can make you wake up in the morning with sore facial muscles and can also crack, chip and wear your teeth. Not many people know that your dentist can help with this. If you experience any of these problems, ask you dentist how they can help.

5. Smoking
You don’t have to be a genius to know that smoking is bad for your general health but did you know that smoking reduces the blood flow to your mouth, resulting in greater chances of developing periodontal disease and oral cancers. Not only that, if you are a smoker and have any type of surgery or dental treatment, smoking reduces the ability of revasularisation (healing) of bone and soft tissue. Plus don’t forget the bad breath, stinky clothes and yellow teeth.

6. Chewing Gum
If you watch television you know that chewing gum after meals produces saliva flow, but did you know that chewing gum can actually improve your alertness by 10% by improving blood flow to the brain according to a recent study in Japan. So besides neutralizing acids and cleaning your teeth, chewing gum improves motor skills. Happy chewing!

7. Soften your toothbrush
You should never use a hard toothbrush. Hard toothbrushes cause abrasion to your enamel, which then exposes your dentine making your teeth appear more yellowish. Rinse your toothbrush with hot water before using it to soften the bristles.

8. Change your toothbrush
Changing your toothbrush is vital in keeping your oral hygiene in a good condition. Toothbrushes should be changed every 3 months due to the ineffectiveness after this. Also your mouth is full of bacteria, which transfers to your toothbrush after every use. And did you know that 80% of bacteria found in your mouth is not on your teeth? They are in the hard to reach places and soft tissues in your mouth such as the tongue cheeks and gums.

9. Use a straw
When drinking every dentist’s worst nightmare – soft drink or soda; use a straw. Using a straw will bypass the acid to your teeth. You still need to rinse your mouth with water after drinking these nasties, and if you are regular consumer you should use fluoride toothpaste and see your dentist for regular check-ups.

10. Limit snacks
If you eat 3 meals a day with no carbohydrates or sugar in between meals, then no need to read on. However, if you are like most of the population and cant resist a bit of snacking between meals then continue reading. The more snacks with sugar you have between meals (fruit, juice, sugared coffee, soft drinks etc.) the more holes you are likely to get. If you are a compulsive grazer it is important that you remember these 10 keys to keeping your teeth strong

Build muscle at your Home

Do push-ups to work your arms and chest, starting with 100 a day. Push-ups are the bread and butter of home workouts. Make sure your form is good to get the most out of it. Your spine should be straight and in line with your butt, which isn't sagging. Your palms are generally a little wider than your shoulders, but you can go wider for a better chest workout and narrower for a better arm workout. In addition, you should mix in incline and decline push-ups for better overall muscle growth.

• Incline push-ups work different muscle heads. To do them, simply plant your arms on a low coffee table or chair so that you're angled up.
• Decline push-ups require your place your feet 1-2 feet above your hands, then performing normal push-ups. Remember to keep your head up and spine straight      Do handstands against the wall to build your shoulders and back. Not for the faint of heart, handstands are nonetheless great multi-muscle workout. To get into position, crouch with your back to the wall. Plant your hands on the ground and "walk" your feet slowly up the wall. From there, use your toes for balance, and slowly lower your head to the ground, pushing back up to complete one rep. Try to get three sets of ten in.
  • If you're too nervous for this, you can cheat with a high table. Place your feet on the table with your thighs and torso hanging over the edge, enough that you can place your hands on the ground. Then do a push-up with your head hanging straight down. This is often called a pike push-up.                   
  • Do dips to work out your arms. For good dips, you'll need a sturdy bench, table, or chair roughly 1-2 feet above the ground. Place your hands behind you on this bench so that your butt is in the air and your knees bent 90 degrees. With your feet firmly on the ground, lower your butt to the ground until your arms are bent at roughly 90 degrees. Push back up. Repeat for three sets of 15-20 reps                                                               
  • Do planks. Planks are a great way to work your entire core, and they are easily adapted for an extra challenge. To do one, get in push-up position. However, instead of placing your palms on the ground, rest on your forearms. Tighten your butt muscles and straighten your spine -- you should be able to rest a broom between your neck and butt. Hold this position for one minute, rest, and repeat two more times.
    • Side planks are when you open your body, resting on one forearm and the outside of the same foot. Again, keep your spine straight by focusing on keeping your butt up.
    • Plank to Push-up: Start in a plank position with your arms shoulder width apart and your feet hip width apart. Move down onto your forearms so that you are now in a forearm plank, then lift yourself back up to a full plank position. Do 12 reps in each set.                      
    • Do crunches to build your abs and core. Crunches are still some of the best possible ab workouts out there, so get working. Lay on your back with your feet planted and your knees bent. Supporting your neck with your hands, raise your shoulders 6-8" off the ground, hold for one second, then slowly lower yourself back down. Immediately bounce back up, keeping your eyes on the sky and making your movements slow and deliberate. Perform 1-200 every day for the best results.
      • Straight Leg sit-up: Lay on your back with your legs extended fully, the reach your arms up towards the ceiling and perform a sit-up, keeping your legs straight. Bring your arms down, trying to touch your toes, and then slowly lower back down. Do 10 reps.
       
    Use a gallon of milk, a heavy book, or home dumbbells to perform basic curls. While the rest of the exercises require little to no equipment, most upper body workouts require some sort of resistance in order to be effective. Once you have a weight you can comfortably hold, try out:
    • Bicep Curls
    • Tricep workouts
    • Shoulder raises. 
      

Build Muscle With Specific exercise

Target your pecs with chest exercises. The bench-press is the most dependable way to gain chest muscle, although there are lots of different exercises for the chest.

• Do push-ups. Combine push-ups with other chest exercises, or do them independently. Keep your arms at shoulder-width when you lower yourself down. The closer your hands are to one another, the more you'll work your triceps.
• For the bench-press, start with a weight that you can lift comfortably. If you are a beginner, try lifting the bar along with 5lbs or 10lbs on each side. With arms at shoulder-width apart, grab onto the bar and slowly lower the bar until it's about to touch the bottom of your chest; push up explosively until your arms are fully extended upwards. Do 8-10 repetitions (reps) like this for three sets (3 x 8), adding additional weight each set.
• Lift weights on the incline bench press. The incline is like the bench press, but the bench is slightly elevated at about 40 degrees. Do 3 x 8. It will be harder to lift the bar on an incline, so start out with less weight than you would on the bench-press    
• Target your triceps with arm exercises. Dips are probably the most effective way to work your triceps, which is the muscle beneath your biceps. You'll need to have strong triceps to bench-press large amounts of weight.
  • To do dips, place your hands at shoulder-width apart on a bench, with your body and feet stretched out in front of the bench. Slowly bend your elbows and lower your body down so that your butt nearly touches the floor. Lift back up with your arms to starting position; repeat, doing 3 x 20.
  • Alternately, you can do a chest dip on a dip machine, grabbing hold of two beams, bending your feet back off the ground, and lowering your body until your knees nearly touch the ground. Lift back up with your arms until they are locked.
  • Do skull crushers. Lay down flat on a bench with a bar. Bend your elbows so that the bar is about a couple inches from your forehead. Slowly push the bar up until your arms are fully extended before bringing the weight back down. Keep your elbows close together. Repeat 3 x 8.
  • Do overhead dumbbell press. Take a dumbbell and carefully lift it over your head so that your forearms, gripping the dumbbell, are horizontal behind you. Lift your forearms into a vertical position above your head, taking care not to hit your head with the dumbbell. Keep your elbows close together. 3 x 8.                                                                                                                   
  • Target your biceps with arm exercises. Dumbbell arm curls are probably the most effective way to improve strength in your biceps. As with all exercises, build muscle by steadily increasing the weight you lift.
    • Do individual arm curls with dumbbells. Sit down on a bench and grab onto a dumbbell on the ground, with your hand in between your thighs. Using your thigh as a fulcrum, lift the dumbbell all the way to the upper chest by curling your arm upward. Switch to the opposite hand and repeat. 3 x 8.
    • Do arm curls on a weighted bar. Standing up, grab hold of a weighted bar with both hands. Let the arms extend all the way down to the thighs. Using only your arms, lift the weight up to your chest by curling your arms upward. 3 x 8.
    • Do pull-ups. Jump onto or grab hold of a horizontal bar that is comfortably taller than you. Lift your legs back so that you are hanging from the bar. With your hands shoulder-width apart, and your palms facing toward you, lift your chin up to the bar using only your arms. 2 x 8.                                                                           Work your quads and hamstrings with squats. Squats are the go-to exercise for building muscle in your legs. Here are three different kinds of squats that will work different parts of your leg muscles.
      • Do standard squats with a weighted bar. Place enough weight on a bar and rack it so that it's a little lower than shoulder height. It should be heavy enough that doing a squat is difficult, but not impossible. If you're a beginner, this may mean using a bar without any weight to start with. Duck under the bar and come up so that the bar fits comfortably between your shoulder blades. Your knees should be slightly bent. Lift the bar up off the rack and move backwards one step. Your legs should be slightly wider than shoulder-length.
        • Slowly bring the weight down by bending your knees. Keep your hips under the bar.
        • Arch your back slightly but keep your torso erect.
        • Bring your butt down as far as you can, keeping the tension on the leg muscles.
        • Exhale deeply and use your legs and hips, not your back, to lift out of the squat. 3 x 10.
      • Do front squats with a weighted bar. Rack a weighted bar at just-below shoulder-level. Come up to the bar from the front, positioning the bar on the front shoulders. Cross your arms over onto the bar and walk it out. Keeping your back straight, bend your legs into a squat, with your hips under the bar. Explode upward and repeat. 3 x 10.
      • Do Belgian squats with a dumbbell. Hold out in front of your chest a dumbbell using both hands. Standing in front of a bench, lift your right leg back so that it's parallel to the floor and resting comfortably on the bench. Bend into a squat using the left leg, so that the right knee almost hits the floor. Explode upward. 3 x 8. Repeat using opposite leg.                                                                                        
      Target abdominal muscles with crunches and core exercises. Your abs define the muscles on your stomach, giving you that chiseled 6-pack look. There are a variety of exercises that work out your abdominals. Here are a couple.
      • Do standard/oblique crunches. Lie down on a mat and position both arms behind your head without locking the hands. Bend your knees so that your feet are flat on the ground. Pushing the small of your back into the ground, slowly roll your shoulders off the ground only a couple of inches (not all the way to your feet). Don't use your momentum to help you up; use slow, regulated movements. Repeat 3 x 20.
        • For oblique crunches, tilt your torso to one side as you lift your shoulders off the ground. Alternate sides after each crunch.
      • Do planks to work the abs and the core. Lie face-down on the floor. Lift yourself up so that your body is still parallel to the floor, with your forearms (flat on the floor) and your toes supporting your weight. Keep your body straight and hold your position for as long as possible.
       

Build Muscle with Diet

Increase your caloric consumption. For example, if you are currently consuming 2,000 calories a day, boost that to about 2,500 calories or even more. But make sure that you're eating clean, and are not eating too much.                                                                                Get enough protein to support muscle growth. Aim for between 1-1.8 grams of protein per kilogram of bodyweight. For example, if you weigh 180lb, take in at least 81-146g—or about 2.8-5oz—of protein every day.                                                                                          

Drink enough water. The body needs a sufficient amount of water to build muscle at an optimal rate. Here's a great little formula to help make sure you are getting enough: Bodyweight in lbs X 0.6 = water intake in ounces                                                                      

Eat regularly. Rather than having two or three large meals during the day—something we've grown up with—change your eating habits so that you are eating five or six smaller meals during the day.

• To help keep your protein intake high, one or two of those meals can be a protein shake. Here's one example, though a quick Internet search will uncover hundreds of delicious protein shakes:
• 8oz skimmed milk
• 1 banana
• 1 tbsp peanut butter
• 2 scoops of protein powder                                                                                           
• Eat healthy fats. That's right—not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon—should be limited to about 20g or less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 50-70g of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.
  • Monounsaturated fats can be found in olive, canola, and sesame oils; avocado; and nuts such as almonds, cashews, peanuts, and pistachios.
  • Polyunsaturated fats are found in corn, cottonseed, and safflower oils; sunflower seeds and oils; flaxseed and flaxseed oil; soybeans and soybean oil.
  • Omega-3 fats, an overall winner of a fat that is very beneficial to heart and blood health, eyesight, and for children, brain development. You'll find this fat in many omega-3-enriched foods. Another great source is fatty cold-water fish such as salmon, tuna, trout, and sardines.
  • A good way to determine how much fat in grams you should be taking in is to multiply your calorie intake by 0.001 for maximum trans-fats; by 0.008 for maximum saturated fats; and by 0.03 for the "good fats". For example, for a 2,500-calorie diet, you would limit trans-fats to 3g or less, saturated fats to 20g or less, and up to 75g of mono- and polyunsaturated fats.             
  • Take your vitamins. In addition to a well-balanced diet, include a multivitamin supplement to your dietary regimen. It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy. There are many options, depending on your age, your sex, and your particular health and diet needs. Find the one that's right for you, and make it part of your daily routine.

how to get a strong Body

Walk a minimum of 10,000 steps a day unless you are a wheelchair user or have mobility issues. Don’t worry, you don’t have to actually count your footsteps all day, you can simply wear a pedometer. It’s worn right above your thigh, on the waist of your pants. Every time your thigh, and therefore your foot, moves forward, it counts one step. Walking is one of the best aerobic exercises you can perform because it is not harmful to your body, specifically your joints. Ten thousand (10,000) steps is equivalent to being considered an “active” person. 

• Going to the mall? Park on the opposite side of the mall from the store you’re going to so you have to walk further.
• Taking public transit? Get off a stop or two early and walk the rest of the way.
• Take the stairs - if it’s an option. Pretend elevators and escalators don’t exist.            
• Develop a routine. If you don’t exercise a lot currently, suddenly working out for an hour every day of the week will probably make you hate exercise. Instead, slowly build up a routine for yourself at your own pace, and build it into your daily schedule. Try to do your exercise at approximately the same time and on the same day each week. Try to change up the type of exercise you do to give yourself variety and reduce boredom. Write down your exercise routine in your calendar (on paper or online) to help motivate you.Once you start your routine, don’t overdo it. If you’re in pain, too exhausted, or not feeling well, stop or slow down. Don’t push yourself past your limits (at least, not without professional guidance).                           Balance the type of exercise you perform. The exercise you perform should be balanced so it has positive impacts on all your internal systems. This means you should include activities that provide you with: stretching and flexibility exercises (e.g. standard stretches, yoga, etc.); aerobic exercises (e.g. walking, running, biking, etc.); strengthening exercises (e.g. weights, yoga, etc.); core exercises, which is anything that helps build strength and power in the muscles that support your spine (e.g. pilates, etc.); and balance exercises (e.g. yoga, tai chi, etc.)                 
• Do yoga on a regular basis. Yoga offers a lot of great benefits for your whole body, as well as your mind. It can also help you increase or maintain your flexibility, build muscle strength, and decrease your weight. And it can benefit your cardiovascular and respiratory systems. Yoga is also great regardless of your age or previous exercise experience.                                                                                  
• Perform moderate and vigorous physical activities every week. Moderate physical activity will make you breathe harder, but you should still be able to talk (includes quick walking, skating, biking, etc.). Vigorous physical activity will not allow you to talk without catching your breath (includes running, cross-country skiing, basketball, soccer, etc.).^] You should spent at least 2.5 hours per week performing moderate physical activity in sessions of at least 10 minutes OR 1.25 hours per week performing vigorous physical activities in sessions of at least 10 minutes.^] Of course, doing BOTH would be awesome!                                                 

3 ways to have a good health

In today’s hectic world that we live in, maintaining our good health is important. It's easy to let stress take center stage and set us up for poor diet and lifestyle choices. Our diet, exercise and behavioral choices can have a significant effect on our health. If you have a poor or unhealthy diet, you may run the risk of weight gain or increased your risk of chronic diseases (like diabetes or high blood pressure). If you're not active regularly, you may also run the risk of gaining weight but also miss out on the many benefits of exercise. If you smoke, don't manage stress or don't sleep well, you again can run the risk of having negative side effects on your health. Maintaining a generally healthy body will require you to make sure you're making healthy choices in a multiple areas of your life.                       Monitor calories. To have a generally healthy body, you should try to maintain a healthy weight. If you're overweight, you are not maintaining a generally healthy body.

• Calories are a unit of measurement. You eat calories from food and that energy is used to fuel your bodily functions and activities throughout the day.^[1]
• If you consume too many calories you may run the risk of gaining weight. If you do not eat enough calories you may lose weight.^[2] The American diet is based on a 2,000 calorie-per-day diet.
• You may need to change how many calories you eat daily to match your body's needs and to maintain a healthy weight. To lose weight, it is considered safe to cut 500 calories from your diet and aim to lose about one to two pounds per week.
• Use an online calculator or smartphone app to find out how many calories your body needs. A good rule of thumb is that a moderately active adult needs about 15 calories per pound to maintain her weight.^[3] Track calories to see if your current diet meets your needs.

Eat a well-balanced diet. Having a well-balanced diet is one of the most important parts of maintaining a generally healthy body. Without a balanced diet, it'll be very difficult to maintain proper health.^[4]

• A balanced diet means that you consume foods from each food group most, if not every day.
• In addition, you should consume a variety of foods within each food group. Having a wide variety of foods from food groups will allow you to consume a variety of different nutrients.^[5]
• Lastly, a balanced diet means eating the right proportions or servings of each food.^[6] If you eat mostly protein foods but very few fruits or vegetables, your diet isn't balanced. Following the appropriate portion sizes of each food group: 3-4 oz (card deck sized) of protein, 1 cup vegetables or 2 cups leafy greens,^] 1/2 cup chopped or one small piece of fruit, and 1 oz or 1/2 cup of grains.
• Balance your meals and snacks during the day. Aim for three to four servings of protein daily, five to nine servings of fruits and vegetables, and three to four servings of grains (1/2 being whole).                                                                                   Go for lean protein sources. Protein is an essential nutrient in your diet. It will provide the building blocks for many functions of your body including maintaining lean muscle mass, rebuilding cells and supporting your immune system.
  • Lean protein sources include: poultry, eggs, seafood, lean beef, pork, legumes (nuts and beans) and tofu.
  • Lean protein sources are low in fat and calories. This helps you get in adequate amounts each day without going over your daily calorie limit.
  • Consuming adequate amounts of protein has also been associated with a general healthy body. Some of these include: better management of your appetite and a healthy weight, support healthy cholesterol and lipid levels and better management of diabetes.^[

10 Reasons Why you suck at being fit

Being fit is not something that you just luckily stumble onto after a series of disappointing efforts to get rid of unhealthy habits. As far as I'm concerned, the only thing that stands in our way to becoming fit is our own lack of trust in ourselves.

Insecurity or a lack of self-esteem is like a termite that can erode even the strongest of wood and cement foundations from within. To be able to get past such a barrier, we need to understand our negative mental, physical, and emotional drivers – what makes us suck at being fit.

1. I'm not shallow, I'm OK the way I am.

This is an emotional driver. It's very much akin to self-denial, like fooling ourselves, pretending that everything is OK when it's actually not. Why do people do this? 

Sometimes it has to do with a distorted view of one's self. A person may actually think that s/he is in the pink of health, when the truth is, being overweight and thus, being susceptible to a host of health problems, is practically staring them in the face.

Sometimes, it has to do with a false sense of spirituality (i.e., caring about the way one looks is equal to being vain, therefore, striving to keep fit and look your best "can't be good").

2. I don't have enough time to exercise.

This is a mental driver. When you think you have no time to exercise, you're actually trying to convince yourself that you have no time, even when you can make time, if you only, truly, wanted to do so. Check out "Top 20 Cardiovascular Exercises for Busy People" for more on this.

3. Exercise is boring.

This can be either a mental or emotional driver. If you have never exercised before, you cannot honestly say that it is boring. If you have exercised and gotten bored, it could be because you were going about your exercising in the wrong way.

4. I'm only going to live once, so, I'm entitled to eat what I want.

This is an emotional driver. In this case, food is seen as a reward or source of comfort. Since the line of thinking is that "we only live once," it's just "right" to reward ourselves and enjoy life as much as we want, by being a gourmand. 

5. I'm afraid of getting hurt.

This could be both a physical and emotional driver. You may actually have a physical or health condition that precludes vigorous activity. Still, having a health condition doesn't preclude healthy eating, does it? 

If you don't have a health condition, then, saying "I'm afraid of getting hurt" may be an emotional driver. You might lack self-confidence to undertake something challenging such as an exercise program or a diet that will test your discipline. Read more about diets in "The Ultimate Guide to Weight Loss."

6. I'm too young/too old to worry about not being healthy and fit.

This is a physical and mental driver. I personally believe that age should not be a barrier to fitness. You want proof? Just take a look at CrazyDrummer.

Unless there is an existing and actual health condition, one's age should not be a major barrier. After all, diet and exercise can always be tailored to each individual. 

7. It's too expensive to go on a fitness program.

This is a mental driver, that may have roots in your actual life situation. However, not all fitness programs need to be expensive, so this is basically a cop-out. 

8. I'm too lazy to prepare "special food."

This is an emotional driver. What's actually being said here is "I don't love myself enough to care about what I eat."

9. My friends/relatives all eat like this and they don't suffer any adverse effects.

This is another emotional driver. Comparing yourself with others is self-defeating because you are a unique individual. If you really want to become fit, you need to think of yourself as someone with unique needs.

10. I'm always too tired to even think of becoming fit.

so please take care of your health because health is wealth/

Blood Pressure

Blood pressure has gotten a bad rap. Some pressure is essential for circulation. Without it, blood couldn't move from the heart to the brain and the toes and back again. The heart provides the driving force — each contraction of the left ventricle, the heart's main pumping chamber, creates a wave of pressure that passes through all the arteries in the body. Relaxed and flexible arteries offer a healthy amount of resistance to each pulse of blood.

But too much of a good thing is a bad thing. Arteries that are tensed, constricted, or rigid offer more resistance. This shows up as higher blood pressure, and it makes the heart work harder. This extra work can weaken the heart muscle over time. It can damage other organs, like the kidneys and the eyes. And the relentless pounding of blood against the walls of arteries causes them to become hard and narrow, potentially setting the stage for a heart attack or stroke.

Most people with high blood pressure (known medically as hypertension) don't know they have it. Hypertension has no symptoms or warning signs. Yet it can be so dangerous to your health and well-being that it has earned the nickname "the silent killer." When high blood pressure is accompanied by high cholesterol and blood sugar levels, the damage to the arteries, kidneys, and heart accelerates exponentially.

High blood pressure is preventable. Daily exercise, following a healthy diet, limiting your intake of alcohol and salt, reducing stress, and not smoking are keys to keeping blood pressure under control. When it creeps into the unhealthy range, lifestyle changes and medications can bring it down.

Women"s sexual health

Sex is an important part of life. For some women, thinking about sex starts early, often before puberty, and lasts until their final days on earth.

On one level, sex is just another hormone-driven bodily function designed to perpetuate the species. On another, it's a pleasurable activity. It's also a connection that can help cement the bonds between two people. 

Sexual health refers to a state of well-being that lets a woman fully participate in and enjoy sexual activity. A range of physical, psychological, interpersonal, and social factors influence a woman's sexual health.

Sex requires amazing connections between the sex organs, hormone-producing glands, the brain, and the rest of the body. If one part is out of whack, the desire for sex may fade, or the ability to have sex may be compromised. In addition to the physical and biochemical forces at work, a woman's experiences, expectations, mental health, and emotional health shape her sexuality.

For many women, contraception is an important part of sexual health. Another is avoiding sexually transmitted diseases. These include gonorrhea, syphilis, genital herpes, chlamydia, human papillomavirus, and HIV/AIDS. Using a condom is a key way to protect against getting a sexually transmitted infection.

Good Food is Good Medicine

This is the second guest post on mindful eating for healthy living by Jenny Routledge, Clay’s wife and adventurous cook to him and our two teenage kids. For this blog I am focusing on being mindful when making food choices in the course of your daily living for optimal health and well being.

Hippocrates is famously quoted as saying “Let food be thy medicine and medicine be thy food.” What does this actually mean in practice in our daily lives? Well, I think about this quote often when I am deciding what foods I should buy when shopping for my family and subsequently preparing healthy meals at home.

I’ll be honest, it can take a considerable amount of time and careful attention to make better food choices when lower quality but easier (quicker!) and often times cheaper alternatives are available. However, we know this is not always best for our bodies. When you actively, mindfully, select whole foods that are minimally processed, you are buying quality building blocks for your body to make it healthy and less susceptible to illness. Quality food equals good fuel and good medicine for your body.

In addition, figuring out and then avoiding foods that trigger adverse affects in your body will certainly make you feel better. I’ll give you an example. I discovered I have a dairy allergy that was causing me to feel bad physically and therefore affecting how I felt emotionally at the end of the day. By avoiding foods that contain dairy, I am amazed at how much better I feel and my mood has also improved. It did take some time to figure out what else I could eat that was non-dairy, but I discovered there are good and healthy alternatives. Small change, but a big impact in my quality of life for sure.

How can you pinpoint which foods make you feel better or worse? The answer is simple, but not always easy. Keep a journal! When Clay and I started an intense workout program a few years ago, we were instructed to keep food journals and count calories. While tedious, this enabled us to see where we were expending a lot of empty or poorer quality calories in the course of a day, and make adjustments to see tangible results alongside our workouts. Thus the program was more effective for both of us.

Likewise, keeping track of your foods in a journal (or using an app is even better and more convenient!) can help you determine which foods make you feel better. It is a very useful tool for seeing whether you have too much of a good thing in you diet, like sugar or salt, and allows you to make more mindful choices about what to eat. For example, when we eat out on occasion, I know food at restaurants is higher in sodium, sugars, and fats, so I adjust my diet for the rest of the day to accommodate for it. When I can, I have noticed the impact of a splurge for one meal is less on my overall well being.

So take it one day or even one meal at a time and you will start to see trends in your eating habits and how it affects you in the immediate and longer terms.

Why is oxygen important for us?

We inhale oxygen for breathe. Also, animals and plants depend on it as well. Itforms atmosphere so that air can stay on Earth and also a need of fire1.Oxygen helps to break down food substance in the boby of living organism torelease energy. 2.Oxygen is mixed with Hydrogen to form water(H2O) 3.Oxygen isalso mixed with other element to form compounds. 4Oxygen is the most abundantelement in the crust is used by all liven organism for respiration 5.Oxygenhelps to make burning to take place a process known as respiration.breaTHING, CHEMICAL REACTIONS, FIRE, kill anaerobic bacteria and lifeUhh, human and animal life?Oxygen is important to humans so we can breathe. we then give off carbon dioxidewhich plants need. Plants give off oxygen and the cycle repeats.All your energy comes from the oxidation of your food.Oxygen is important for us because you breathe it in and it keeps you going andwithout we would be deadoxygen is a kind of gas that man couldn't live withoutOxygen or O2 is not important as a compound itself, but is very important forthe survival of most living things, such as humans and mammals. O2 removes theCarbon that is produced in living organismThe most important use of oxygen is in respiration.