Health Fitness

Tap into the Power Hour
What you do in the hour after you get up can help you look and feel your best for the rest of the day.

The right moves and foods will give you the focus, stamina, and positive outlook you need to plow through your busy schedule. Plus, you'll kick-start your metabolism, helping you torch extra calories and melt more fat. Our get-up-and-go routine outlines the latest research-based tips guaranteed to make your morning a true power hour. Here's how to rise and shine.

1. Cue Energy with Color
"Seeing a bright, vibrant hue when you open your eyes gets your adrenaline going--and that sudden surge of energy helps clear the cobwebs and kicks you into gear," says Leatrice Eiseman, executive director of the Pantone Color Institute. Put a red, orange, yellow, or fuchsia throw pillow, blanket, or piece of art in the area you first see in the morning, or slip on a robe in one of these shades. You can even make breakfast visually stimulating (and get a nutritional boost) by pouring yourself a glass of antioxidant rich pomegranate or cranberry juice with a sweet slice of orange.

2. Wake Up and See the Roses





Seeing a bouquet of blooms when they first woke up gave women in a new study a mood lift and energy boost that lasted all day, reports Nancy Etcoff, PhD, a faculty member at Harvard Medical School and the Harvard University Mind/Brain/Behavior Initiative.

3. Stop Hitting the Snooze Button
There's truth in the adage "You snooze, you lose." When you hit snooze, your brain knows it will go off again in a few minutes--so you won't go into the deeper, more restful stages of slumber. That means you'll be more tired than if you'd gotten up when it first sounded. A better strategy: "Set your alarm for when you really need to get up," says Jodi Mindell, PhD, associate director of the Sleep Disorders Center at the Children's Hospital of Philadelphia. "That extra, uninterrupted sleep makes you feel more rested and refreshed when you get out of bed."

4. Picture the Day Ahead



Once you're awake, close your eyes and picture yourself alert and energetic. "Imagining an activity fires up the same parts of your brain that are used when you actually experience it," says Dana Lightman, PhD, a behavioral psychologist in Abington, PA. "Thinking positively about the day ahead energizes you."

5. Drink Instant Energy
Drinking a big glass of water as soon as you get up is a good way to replenish the fluid your body loses overnight, and it provides instant energy. "Everything that happens in your body requires water," says Holly Andersen, MD, an assistant professor of medicine at Weill Cornell Medical Center. "Without enough of it, your systems have to work harder in every respect--which can cause fatigue." Indeed, even a 2% drop in water stores can tire you physically and mentally. Starting to sip early also gives you a head start on the 11 cups of water the Institute of Medicine now recommends women consume throughout the day to stay hydrated.

6. Let the Sunshine In



A splash of sunlight makes you feel more awake, so read the paper by a sunny window or step outside for a few minutes while having your coffee. "Daylight signals your biological clock to stop the secretion of melatonin, a hormone that makes you sleepy, and promotes wakefulness," says James B. Maas, PhD, a professor and past chairman of the department of psychology at Cornell University. It also increases the brain's level of serotonin, a chemical that boosts mood. If it's still dark when you get up, consider purchasing a dawn stimulator (from $80; Light Therapy Products), a device that gradually brightens a light source at a preprogrammed time. Set it to create a dawn that breaks a half hour before your usual wake up time and grows to maximum brightness when your alarm goes off--even when your eyes are closed, the light that passes through your lids signals your internal clock to trigger waking neurons in your brain.



7. Give Yourself a Face Rub
"Massaging your face boosts circulation, making it a surefire way to wake up," says Maggy Dunphy, general manager of the Aria Spa and Club in Vail, CO. Starting at your forehead and working down to your chin, lightly flutter tap or drum your fingertips, varying the velocity, intensity, and location until you've touched your entire face. Bonus: These moves give you a quick healthy glow.

8. Have a Romp in the Hay
Physical activity is one of the best ways to shake off grogginess--and having sex boosts your body's levels of chemicals associated with stamina (testosterone), energy (dopamine), and calmness (oxytocin), says Helen E. Fisher, PhD, a research professor in the department of anthropology at Rutgers University. What a great way to start the day!

Source: http://www.prevention.com

Diabetes can develop during pregnancy in a woman who hasn't previously had the condition. This is called gestational diabetes, and it affects around two percent of pregnant women. It can lead to problems for the mother and baby if it isn't properly controlled.

Diabetes occurs during pregnancy, the mother often has no symptoms. The condition is usually only detected during routine antenatal checks.

Symptoms such as tiredness, excessive thirst, drinking lots of water, or concerns about the growth of the unborn baby may raise a suspicion of gestational diabetes, which is then confirmed with blood tests.

Some of the risks to both mother and baby include:

Gestational diabetes





Diabetes is a condition in which the blood sugar level is high because there isn't enough insulin, or insulin isn't working properly. Insulin is a hormone that enables your body to break down sugar (glucose) in your blood to be used as energy.

During pregnancy, various hormones block the usual action of insulin. This helps to make sure your growing baby gets enough glucose. Your body needs to produce more insulin to cope with these changes. Gestational diabetes develops when your body can't meet the extra insulin demands of the pregnancy.



Gestational diabetes usually begins in the second half of pregnancy, and goes away after the baby is born. If gestational diabetes doesn't go away after the baby is born, it's possible that you already had diabetes and that it was picked up during your pregnancy. The other forms of diabetes, called type 1 diabetes and type 2 diabetes, are life-long conditions.

Causes of gestational diabetes
No-one knows why some women develop gestational diabetes and others don't, but you are more at risk if you:

Prevention of diabetes



Healthy lifestyle choices reduce the risk of you getting type 2 diabetes if you had gestational diabetes. Aim to eat a balanced diet, take regular exercise and maintain the correct weight for your height.

Treatment of Gestational diabetes
Gestational diabetes is treated with diet and exercise. If this isn't enough, then insulin injections are used.

Pregnant women should be looked after by a team of hospital experts who specialise in caring for women with diabetes in pregnancy.

Unlike people with type 1 diabetes, people with type 2 diabetes produce insulin; however, either their pancreas does not produce enough insulin or the body cannot use the insulin adequately. This is called insulin resistance. When there isn't enough insulin or the insulin is not used as it should be, glucose (sugar) can't get into the body's cells. When glucose builds up in the blood instead of going into cells, the body's cells are not able to function properly. Other problems associated with the buildup of glucose in the blood include:

You thought you had a dream lifestyle and yes, type 2 diabetes does change your life.  But hold on, it could be for the better.  After all, haven't you been feeling tired for some time?  Add to that the additional weight you have gained over the last few years, hasn't that been bothering you?  The appetite you have developed, it's confused you why you are still hungry shortly after eating.  And those sugar cravings?  Now you have the answer!

Get clear on what your dream lifestyle looks like as it affects all areas of your life, including your health.

What are your strengths?  Focus on them.  Type 2 diabetes is not a death sentence unless you let it be.  But you do need to take it seriously, the outcome is in your control.

Diabetes is a condition that affects every system in your body, it can be a nasty disease leading to heart problems, blood vessel damage and nerve damage.  You are now in a position to prevent serious complications happening.

Now it's time to get moving ... you need to work out your personal needs.  If you are overweight (90% of people diagnosed with type 2 are), it's time to find a weight loss plan that will suit you.  One you will want to stick with.  This may be the time to consult with an Accredited Practicing Dietitian who specializes in diabetes.  By correcting the type and amount of carbohydrates you eat in each meal and snack, you will immediately see your blood sugar levels and insulin levels reduce.  In a short time you will lose weight and this will show by your clothes becoming loose, especially around your waistline.

If your health care provider mentioned self monitoring of your blood sugars before and after meals, there is a reason for it.  Everyone reacts differently to various foods and you may be told to keep your blood sugar levels under a certain value "after meals".

Learn all you can about  diabetes.  It is important to understand that although genetics is a risk factor, so is lifestyle.  If lifestyle can help bring about type 2, a healthier lifestyle can bring about it's decline.

Get more exercise.  Exercise and changes in your eating pattern often leads to successful weight loss.  And exercise acts like insulin to reduce your blood sugar levels.  It pulls sugar out of your bloodstream after using up the stored sugar in your muscles.  Exercise also helps to reduce the level of fat in your bloodstream.

Many people who are told they have type 2 diabetes are upset at the news due to the uncertainty about how it will change their life.

Combining the above steps with an attitude that shows you are more than the sum of your blood sugar levels, will show you are in charge of your diabetes and not it in charge of you. The treatment for type 2 diabetes is simple and it starts with you.

Stress is damaging and it can take a toll on your personal life and more importantly your HEALTH.

In our hecktic world it is no wonder so many of us are stressed, we as men and women have a career, maybe work a second job only to come home and take care of the house, bills, children, pets, errands and what ever else life throws at us, only to turn in at the end of the day to toss and turn all night and get up the next morning to start the cycle all over again.

In this article I am going to share some ideas how to De-Stress you life. Not one of these ideas involves a expensive vacation, but it would be nice wouldn't it?

TIP 1
Like the slogan "just say no to drugs", Just say NO to stress.

With all that you do every day give yourself a pat on the back for the things you have accomplished in any given day, instead of dwelling on what you HAVEN'T accomplished. Make a list of 3 or 4 tasks you really wish to accomplish in any given day whether it be reading a favorite book for one hour to getting the checkbook balanced. There are only so many hours in a day, and if you're already overwhelmed or feel you are falling short on your to-do list, it's OK to say "NO" when someone asks a favor, the telephone rings etc. Saying "NO" once in awhile will give you a sense of control and this can have a positive effect on your stress level.

TIP 2
Find a hobby that is all your own. A morning or evening walk with your Ipod, join a book club, learn a new hobby such as cross stitching or crocheting, take an work out class such as yoga.
TIP 3

Research shows that laughing relieves stress and helps you relax, so this is a great excuse to watch the comedy show or movie you have always wanted to see, so why not hit the movie theater?

Research also shows that owning a pet lowers blood pressure  and stress hormones, if you already own a pet take fido for a walk not only will you be spending time with your furry friend you will be getting the exercise you need to combat the blues.


Spending time with family and friends is also a good way to relieve stress as long as the environment or conversation isn't toxic, go to lunch, go for a walk, take in a movie, take the kids to the park and watch them play.

TIP 4
Take a vacation when you can't. Most people get vacation time from their place of employment but most can't afford to go to exotic locations every year so why not take that vacation time and turn off the telephone, TV, and hang a "Do not disturb" sign on the front door and hang out at home and treat yourself to some quite time doing the things you love instead of the things you have to get done.

TIP 5


The most important thing to relieving stress is Time Management. Time management can help a person feel more in control of their lives and therefore reduce the feelings of stress and axiety. Try some of the ideas below for effective time management and gratification.

Try making a list of all the things you need to do in one day, one week etc. crossing each item off the list when it is completed gives you a sense of accomplishment.

Get a yearly planner to keep tract of appointments, things to do etc. this way everything is in one place so you are not constantly searching for lists and sticky notes.

Looking at your planner the day before prepares you for what is ahead the next day, relieving some if not most of the axiety most of us feel with last minute or suprise errands, chores etc.

Have no idea where to start you time management? look no further than your local library, they have tons of books regarding time management with tips and techniques that can be applied to just about any situation.

TIP 6
Lastly I just wanted to add, Breath.... When you feel the stress knocking on your front door take a step back and "just breath".

 Read More 10 Easy Ways To Minimize Your Stress

Reference: http://www.ehow.com/how_5322435_lower-stress-life.html

4. Withhold Judgment
Parents of children with autism often field suggestions from friends, family and even strangers about how to parent or deal with their children. One mom wrote, “When someone says something to me about my parenting or [my] child’s behavior, I want to respond: ‘Are you offering to help me with this situation or are you just passing judgment?’”

How to help: It’s natural to judge others’ behavior, especially when it comes to something we care deeply about. But judgment clouds compassion and may preclude it entirely. When someone feels judged it’s hard to feel supported. If you want to help a friend, suspend your judgment and be accepting. Listen with your heart, not just your head.

3. Realize You Can Never Truly Know How Your Friend Feels
Pamela’s dad has been fighting prostate cancer for three years, but may die soon, which she has accepted. What she can’t accept are remarks such as "He'll be just fine!” The phrase that bothers her most? "I know exactly what you are going through." Pamela writes, “I want to respond with ‘No you don't!’ They don't know what I’m feeling, that I can't sleep through the night because I’m wondering if my dad is up also, that I cry wondering if he’s going to be here for the next birthday.”

How to help: When we or someone we love falls seriously ill, we may become more sensitive. We need the salve of knowing that others acknowledge the difficulty—and uniqueness—of our situation. Saying you know what someone else feels can trivialize their feelings. By saying, “I can’t know how you feel, but I can try to imagine, and certainly listen,” you show how much you care.

2. Ask Permission Before Offering Advice


“Promise” suffers from chronic pain and writes that well-meaning friends keep offering advice. “I am sick of hearing stuff like, 'If you exercised more, didn't eat this or ate that, you’d feel better.’ I can't make up my mind if it is because what they say is truly for my benefit or they just think that they know everything and I don't.”


How to help: All of us, but especially those going through tough times, need to feel understood and cared for. Though it’s natural to want to help by sharing your experience and instructing your friend, giving advice can come off as arrogant or uncaring. Your friend may feel overwhelmed and needs your acceptance more than anything else. Ask permission before you offer recommendations or issue warnings. That will prove that you both care about and respect your friend.


1. Let the Person Facing the Life Challenge Be Right
Jen has one child, who is autistic. At work, a colleague asked if she planned on having another, and Jen answered no, because she’s in her late 30s. The coworker insisted that it’s best to have two children, so Jen shared that their son is autistic, and since she and her husband work full time, they don’t want to enlarge their family. “My colleague told me that wasn't a good excuse for not having more children, as another child may be ‘normal!’” wrote Jen. “Wow!”

How to help: First of all, it’s not polite to pry. But if someone does ask a personal question, and learns private information that reveals that a colleague is hurting, it’s especially rude and may be wounding to hoist a challenge her way. Let the person going through the tough time be right. Don’t argue; it just adds insult to injury. Be extra kind and hold your tongue.

Previous Top 7 Ways to Help a Friend Through a Crisis

Source: http://health.ivillage.com/slideshow/health/7_ways_to_help_a_friend_through_a_crisis/

7. Imagine Yourself in Your Friend’s Shoes
When your friend is suffering, how can you help without harming? Author and cancer survivor Lori Hope listened to our community’s concerns and offers her wisdom.
Poppy suffers from PTSD, post-traumatic stress disorder. “Those who have struggled themselves or who have seen a friend struggle with mental health issues or trauma are generally understanding and supportive. There are others who do try. Then there are the ones who are very self-centered. I guess empathy isn't something that everyone has.”

How to help: Psychologist Paul Ekman, author of Emotional Awareness, explains that while some people have less capacity for emotional empathy, most of us can imagine what others are feeling—if we make an effort. Think about what it might be like to have a disease that’s invisible or a time when you experienced something terribly painful. Acknowledge that although you don’t know what your friend is going through, you’re trying to understand—and you’re there for her.

6. Be There, No Matter What
"K" has suffered from anxiety disorder for years, but when she was diagnosed with lung cancer, her anxiety became almost too much to bear. “I find people look at you differently when they find out you have an incurable disease,” wrote K. “I know it's because they can't do anything to help, but it hurts when they walk away from you.”

How to help: “I need to know you’re here for me” is one of the top statements people with cancer want to hear. Too often feelings of fear, discomfort or powerlessness keep friends or family away from those who need them most. Ask yourself if you’re finding excuses to stay away. You don’t need to say anything; just being there and listening matter most. If you can’t be there physically, send a card, gift or letter.


5. Be Sensitive to Events that Might Trigger Sadness
Tina and her sister-in-law got pregnant around the same time, but Tina miscarried after eight weeks. She felt like she was healing—until her baby niece was born. “The loss has resurfaced full force,” wrote Tina. “Everyone around me is so happy...What hurts is that no one seems to remember my little angel who left this world before he even entered it.”


How to help: Many consider losing a child, even by miscarriage, the most painful experience imaginable. Grieving can take much longer than expected, and may come in blindsiding waves triggered by reminders such as anniversaries or births. Be sensitive to that. Pay attention—does your friend look forlorn? Ask her if she’d like to talk, and let her know you’re there to listen.

Source: http://health.ivillage.com/slideshow/health/7_ways_to_help_a_friend_through_a_crisis/

4. You'll stress less
Runners can provide tons of anecdotes about the stress-busting powers of their regular jog. "Nothing beats that feeling when you settle into a strong stride with a powerful rhythm," says Brooke Stevens, a four-time NYC marathoner, "The tension in my neck, back, and shoulders starts to loosen up, and I can think more clearly too."

Many women swear they work out all of their problems on the road, and there's research on exercise to back them up. The University of Georgia Department of Exercise induced anxiety (no worries, it was with caffeine pills) on subjects and then tested their physiological and mood symptoms after either resting for an hour or exercising for that hour. The exercise (in this case, on a stationary bike), was three times more effective at reducing anxiety.

Running is even used by mental health experts to help treat clinical depression and other psychological disorders such as drug and alcohol addiction.

5. It can prevent disease
Most experts agree that regular exercise reduces the risk of many kinds of cancer, including some of the scariest: colon, breast, endometrial, and lung. One recent study in the British Journal of Cancer calculated that the "most active" (e.g. walked briskly 5-6 hours/week) people were 24 percent less likely to develop colon cancer than the "least active" people (e.g. 30 minutes of walking/week). In a study by the National Cancer Institute, women of a normal weight who reported the highest levels of "vigorous activity" (running, tennis, aerobics) had about a 30 percent lower risk of breast cancer when compared with women who did no vigorous activity. Becoming a regular runner may help you cancer-proof your life.

Joggers also have a leg up against heart disease, stroke, and diabetes, and running has been shown to lower blood pressure, raise good cholesterol, and boost immunity to colds and other viruses.


Your time on the treadmill can even prevent vision loss, it seems. Two studies from the U.S. Department of Energy’s Lawrence Berkeley National Laboratory have found that running reduced the risk of age-related macular degeneration and cataracts.

6. You'll probably live longer


In perhaps the most surprising study done on the health benefits of running, a team at the Stanford University School of Medicine studied 538 runners and 423 healthy non-runners from 1984 until 2005. All of the subjects were over 50 and were asked to take a disability questionnaire each year measuring simple tasks like cutting meat, shampooing hair, and opening a milk carton.


Every year, the disability levels were significantly lower in the group of runners than in the non-runners, and they became more different as both groups aged.

Even more interesting (though admittedly morbid)? At the end of the study, 85% of the runners were still alive, while only 66% of the non-runners were.

Based on the info gathered during the 21 years, the researchers concluded that regular exercise could reduce both disability and risk of death by increasing cardio fitness and bone mass, lowering inflammation, improving response to vaccination, and improving thinking, learning, and memory functions. We say, is that all?

Previous To 6 Reasons You Should Start Running Today

Source: http://www.womenshealthmag.com/fitness/start-running

Though running may not cure everything, it's been linked to all sorts of health benefits, emotional perks, and even disease prevention.
Here, six reasons to hop on the treadmill during your next lunch break.

1. It's so easy
True, some high-tech gear will make your run more fun, but really, all you need is a good pair of shoes, and a supportive sports bra. It couldn't be simpler.

And everyone knows how to run. You may not have perfect form yet, but you already know how to place one foot in front of the other and settle into a comfortable pace.

No new skills to master, no equipment to buy--just get out there and run. If you've never laced up before, be sure to check out our run/walk plan to injury-proof your transition into running.

2. Yet so hard
No other exercise matches running for its ability to soak that sports bra. The stair-stepper, bike, and other gym staples work you hard, but running blasts the most calories: In a study done by the Medical College of Wisconsin and the VA Medical Center, the treadmill (used at a "hard" exertion level) torched an average of 705-865 calories in an hour. The stair-stepper (637-746), rower (606-739), cross-country ski machine (595-678) and stationary bike (498-604) were all lower in overall caloric burn.

Running also gives your ticker a world-class workout. When your legs hit their stride they squeeze blood toward your heart, which in turn forces it to pump the blood right back. The faster you run, the harder your heart works and the stronger it gets.

3. Your knees will thank you


Contrary to what your mom says, running doesn't wreck your joints. Osteoarthritis (the most common type of arthritis), occurs when joint-cushioning cartilage starts to break down. The biggest osteoarthritis risk factor besides age? Body weight. A National Health and Nutrition Examination Survey found that obese women had nearly four times the risk of knee osteoarthritis than non-obese women; for men, it was five times the risk. Runners are much more likely to be at a normal weight than members of the sedentary population, significantly decreasing their risk of osteoarthritis.


It goes further than just the benefits of weight loss, too. Running bolsters your cartilage by increasing oxygen flow and flushing out toxins, and by strengthening the ligaments around your joints. Hitting the trail also gives your bones a boost, helping to prevent osteoporosis.

Though it's important to treat all running injuries and to replace your shoes often, in the end, running will build your joints up, not tear them down.

In our society, sex is always a topic of conversation. Many sexually active people, especially men, wonder how to increase their stamina, and let's face it--in today's world, we find ourselves so busy that we barely have time to sleep or eat, let alone have sex. So how do we increase our stamina in spite of our overloaded schedules and constant exhaustion?

Recharge Your Body
One of the simplest solutions is right there in the bedroom. No, it's not having more sex. It's getting enough sleep. When you rest, you give your body an opportunity to recover from the day's activity. And when you wake up, you should have much more energy than before. It's like recharging your cell phone before a work-based conference call: Give your body the same respect and recharge before you get physical with your partner.

Delay that Orgasm
Men tend to reach orgasm, on average, in five to 10 minutes, with a recovery period from a couple of minutes to a few days. Women typically can climax in 30 minutes or so, but have little to no recovery time. This makes it difficult for men and women to coordinate their sexual activity.



Men who want to increase their stamina and meet their partner halfway should take longer, slower strokes during intercourse. When the urge to climax starts to build, slow down or stop for a minute or two. Once the feeling recedes, begin movement again. Men can also try this technique alone while masturbating: Bring yourself close to an orgasm, then stop and squeeze the head of your penis for a minute. Over time, you'll be able to build up your stamina and help your partner out with her orgasm.

Exercise and Good Health
Taking care of yourself is an excellent way to increase stamina. Eat a healthy diet full of fruits and vegetables. Take up brisk walking or jogging for at least 30 minutes a day. Do this with your partner for added together time. Being fit will improve your stamina both inside and outside the bedroom.

3) Focus above the areola
Those nipples, always hogging the spotlight. But they're actually not the most sensitive region of the chest. The flesh directly above the areola (the colored skin surrounding the nipple) is the real star of the show. "We think of nipples as primary erogenous zones—which they are, to a degree—but that's partially because they're so visible," Jaiya says. "However, studies have shown that women feel more pleasurable sensations above them."

Have your guy rub the 10 o'clock to two o'clock zones with an ice cube, then blow hot air on the wet parts for head-to-toe chills. Or, while in missionary, he can use the tip of his tongue to lick circles around the area, slowly moving down to your nipple and areola (the second most sensitive zone on your breast). The pressure from his tongue will activate a tiny muscle just beneath the surface that flips on your headlights so he can then flick them ever so gently with his tongue.

2) Get wet
Mix things up by hopping in the shower with your guy and turning the faucet to hot (but not scorching). The heat brings blood to the skin's surface and elevates body temperature, both of which make your skin more sensitive to the touch, says Sandor Gardos, Ph. D., founder of mypleasure.com, an online sex-toy store. Then have your guy soap up your breasts. The feeling of his hands slipping and sliding all over your boobs combined with the hot water will get both your libidos racing. Also consider experimenting with the settings on your shower head—the pulsate function will provide direct, massaging pressure, while a lighter one will feel more soothing. Not in the mood for a shower? Having your guy massage your breasts with a steamy wet towel will reap similar benefits.



1) Maximize your size
Your breasts may be his go-to spot on your bod, but how often do you luxuriate in the sensuality of your own curves? Never? Well, you're missing out. "Some women don't take the opportunity to relish their breasts during sex (or solo sex), especially if they're self-conscious about their cup size," Kerner says. But guess what—all women, regardless of bra size, have the same amount of nerve endings and feel an equal amount of pleasure--and experts say boobs can grow up to 25 percent bigger when aroused.


The trick is to tailor the type of touch to your size. In general, women with larger breasts can handle a slightly firmer grip because they have more fatty tissue. So when you're on top, cup your boobs, lift them slightly, and squeeze. Feeling their full weight can be a huge turn-on. If you have a smaller set, push your breasts together with the sides of your arms to create eye-popping cleavage. Or, while you're in the spoon position, reach up and feel them jiggle with every thrust.

Previous to 6 Ways to Enjoy Your Breasts



Source: http://www.womenshealthmag.com/sex-and-relationships/sex-tips-2 

Your boobs are wily little seductresses. They poke proactively out of bikini tops, peek over lacy push-up bras, and flaunt their fabulousness naked in bed—turning any red-blooded heterosexual male into a panting pile of mush. But what most women don't realize is that their boobs can give them heaps of satisfaction too. "The majority of research is geared toward keeping breasts healthy, and not nearly enough is known about how women can enjoy their breasts during sex," says Debby Herbenick, Ph. D., a sexual-health educator at the Kinsey Institute at Indiana University. The truth is, your boobs play an important role in pleasing both of you. These six moves will ensure they're not left out of the fun.


6) Cuddle up
When your partner caresses your breasts, your brain releases a warm and fuzzy chemical into your bloodstream called oxytocin, says Beverly Whipple, Ph. D., professor emerita at Rutgers University. This powerful love hormone, also triggered by hugging and orgasm, fosters a strong bonding feeling between you and your partner. To maximize its effect, while you're on top, have your guy sit up and wrap your arms around his neck, pressing your breasts into his chest. Or, while in missionary, pull him toward you until your nipples graze his chest and focus on synchronizing your breathing. This touching and heaving at the same time will boost intimacy, and—because arousal increases blood flow—your breasts will feel warm, making your embrace feel even cozier.

5) Tease them


The same way a guy can become erect just like that, a woman's breasts can stand at attention sans direct contact. In fact, the mere suggestion of sexual touch can fire off pleasurable sensations in your breasts. To make your hills come alive without actually touching them, "have your guy rest his fingertips lightly on your sternum (the middle of your chest), then move them toward either breast, drawing light circles over the entire area," says Jaiya, co-author of Red Hot Touch. His barely there caress will stimulate the microscopic hairs on your boobs and the fine-touch nerves under the skin's surface, creating bliss-inducing shivers.

4) Relish new sensations


Your man may be good with his hands, but encourage him to touch your chest with something less expected once in a while. The feel of soft jersey sheets, cool body lotion, or even silky fabric can make sex more thrilling. "Introducing various types of sensation adds a new feel to ordinary touch," says Ian Kerner, Ph. D., author of She Comes First. During sex, have him rub your breasts with a pair of silk underwear, tickle your nipples with a feather, or smooth hand cream all over your girls. And don't overlook the benefits his body can bring. Press your boobs into his smooth back, or dangle them over his face during girl on top, tracing them over his nose, cheekbones, and lips—or just glide his penis across your chest.

Source: http://www.womenshealthmag.com/sex-and-relationships/sex-tips-2

It doesn't have to be hard to lose weight and you don't have to make big changes quickly in order to see big results quickly. Small changes can have dramatic effects and small changes can mean the difference between weight loss plateau and reaching your desired weight.
Below are 5 tips on how to go about losing weight with small changes. If you aren't doing some of these start doing them today! You will be amazed.

1. Dining out or eating at home?
Most dining establishments serve larger portions than we do at home, and usually if the food is on the plate we tend to eat it. If needed you can always order from the kids menu, as these portions are more consistent with a healthy diet. Also remember that eating at home not only costs less but you also have the say so in what type of ingredients are added to your foods.

2. Make sure that there are healthy snacks available and are easy to get to.
Keep a container of fresh celery, carrot sticks, and grapes in the refrigerator, a bowl of fruit on the kitchen table, and read the labels on the snacks you buy. Get cans of fruit salad, pineapple, and other healthy snacks that way when the hunger pains begin you will have a better chance of grabbing something that is good for you and low in calories.




3. Use frozen vegetable instead of canned vegetables.
Vegetables that are canned are usually high in sodium which is bad for you and low in real nutrition again not good. Frozen vegetables have far more nutritional value and can be purchased in re-sealable economy sized bags, this will let you pour out single sized servings for your meal and is more cost effective.

4. Purchase a vegetable steamer.


Steaming vegetables is one of the healthier ways to prepare your vegetables, the food retains almost all of the healthy natural nutrients when cooked this way. Not only will your vegetables taste fantastic when fixed this way, they also do not lose the valuable health benefits other cooking methods seem to take away. And as with most things if you enjoy the way your vegetables taste you will be more likely to eat them instead of foods that are high calorie but convenient.

5. Do not eat while you are standing.


Eating without thinking is the downfall of most dieters, so never eat while you are standing. When you feel the need to consume some food, fix your plate and then go sit at the dinner table and eat your meal. By training yourself to actually make eating your meals into a process you will be less likely to just eat to be eating, and should be able to also have much healthier meals.

Reference: http://www.healthtips101.com/5-tips-to-help-you-reach-your-weight-loss-goals

Breakfast
Have a quick breakfast at early in the morning including one boil-egg without yolk, two slice of brown bread and a cup of hot coffee as this would be an emphatic breakfast for you in reducing your body calories. Moreover, the use of two cups of coffee a day will be very fine in mitigating your body fats and eliminating all the chances of heart diseases.

Lunch
Have a lunch with salads devoid of croutons. The ideal calories reducing lunch will be consisted of vitamins, onions, carrots, minerals, fibers, tomatoes, green peppers, vegetables and pthlides, etc. If you use these lunch items for a period of 15 days, it is guaranteed that your calories would be decreased with that span of time and your chances of high blood pressure, high cholesterol, artery diseases and diabetes will be decreased and lead you into better health conditions.

Dinner
Make a boil fish or chicken at dinner time as this is the best dinner recipe in order to cut-lose the body fats or calories but make sure that fish or chicken must be cooked at 165 degrees F (or 74 degrees C) so that you may have an excellent fatless dinner also with added salads.

Portion control
You should merely eat when you are feeling crave. Have a good breakfast because throughout the night rest you didn’t have a bite in your stomach. Add on coffee along with one brown bread slice during the portion control situation as it’s also not the time for eating like breakfast, dinner and lunch, because portion control situation can be occurred at any time in the day. So, you would be perfectly smart.

Side dishes
This way of reducing the calories includes vegetables, fruits, juices, fish and chicken without using red-meat, cheese and butter. The side dishes add no calories and these dishes make the body smart, healthy and fit if you do have a plan of joining the gymnasium also.

Desserts


The desserts plan consists of corn syrup, dextrose, fruit juice, maltose, maple syrup, molasses and barley malt, etc. Sometimes it contains the ice-cream plan like chocolate which is very good and worthwhile for loosing the calories and better mind and heart conditions.

Freshen your drink

Take at least 20 glasses of water daily as water is the best tonic for loosing the body calories or fats through the urinal system. If you take a fresh glass of apple, it would the real-tonic for your health as it refines the heart and loses the blood pressure and cholesterol. Or you can have a drink of banana, pine apple, orange, pomegranate and mango anytime you feel crave or hunger because it fulfills the required calories of the body.

Snacks
Healthy and calories reducing snacks include fresh grapes, watermelon, skim milk, fresh fruits without ice-cream, fresh vegetable sandwiches, apple, peach, orange, fat free yogurt, salsa, veggies and chocolate.

Be dip-savvy


It contains veggies, salsa and fresh fruits but it is moreover consisted of beans which are the major sources of proteins, fibers and folates. Most calories cutting salsas are about 80 calories a cup. The tomato based alteration are loaded with lycopene which is plant consisting of chemical associated to lower perils of cancer and heart diseases.

Reference: http://www.coolhealthtips.com/elegant-ways-for-losing-calories.html