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This may seem like bad news, but it simply is not possible for every human being to have a stomach as flat as some of the models we see in magazine and newspaper ads, on the sides of buses, and, well, just about everywhere.

The fact of the matter is that a really flat stomach might not be in your genes!

Among quite a few other physical traits, a person’s genetic makeup decides the shape of internal organs (e.g., stomach, intestines, liver, kidneys).

Depending on these organs’ shapes and sizes, they could or may not contribute to a slight roundedness of our stomachs. Another aspect of body shape under genetic control is body fat distribution.

Your body may naturally store more fat around your waist than in other areas of your body.

When done correctly, crunches could be a good way to strengthen abdominal muscles and the lower back. Nevertheless, ab work alone will not burn fat of the stomach region particularly.

It’s a myth that a rigorous sit-up routine will guarantee a flat tummy. Instead of concentrating so much on your stomach, why not try a fitness planthat works out a greater range of muscle groups and involves some cardiovascular fitness?

If there really is fat to be lost around your stomach, running, swimming, or biking regularly will be more effective at burning it than only doing sit-ups.

You may also want to examine your eating plan; a healthy diet is a good idea for whoever. and in conclusion, rememberthat a flat stomach isn’t necessarily the essence of beauty or an indicator of good health.

You may find that eating nutritiously, exercising regularly, and accepting your body’s natural shape and size will help you feel good about yourself and your stomach.

Some food options are better than others.  Here are some smart-shopping tips.

Produce Section

•  Be sure to choose a selection of colorful fruits and vegetables.

•  Peppers, tomatoes, broccoli, cabbage, potatoes, greens, cantaloupe, honeydew melon, and strawberries are all rich in vitamin C.

•  Vegetables and fruits that are deep-colored green, yellow, or orange throughout are high in vitamin A.

Deli Counter

•  Sliced roast beef, turkey and lean ham are excellent low fat options.

•  Make certain to pick processed lunch meats marked 95% fat free.

•  Pressed meats, lean ham and Canadian bacon are low fat but high in sodium.

•  Make certain to check nutrition label for sodium and fat content of turkey and chicken franks.

Dairy Case

•  Be certain to pick part-skim mozzarella or string cheese, part-skim ricotta, and “light” and lowered-calories cheeses that contain less than 5 grams of fat per ounce. Be certain to pick milk, buttermilk, cottage cheese and yogurt that are low fat and have less than 200 calories per serving.

•  A little sharp cheese has more flavor and less fat than a larger amount of milder cheese.

Bread and Cereal Shelves

•  Make sure to look for the words “whole wheat” or “whole grain” at the starting of the ingredient listing.

•  Be certain to look for cereal with at least 2 grams of fiber, 8 grams or less sugar and 2 grams or less fat per serving.

Pasta and Rice

•  Make sure to pick long grain and brown rice and whole wheat pasta. Make sure to check the nutrition label to check that it’s at least 2 grams of fiber per serving.

•  Rice and pasta mixes are generally high in sodium; use only one-half the provided seasoning packet.

Beverages

•  Make certain to choose 100 percent pure fruit juices instead of fruit “drinks” or “punches”.

•  Be sure to pick calorie-free flavored waters instead of beverages that have a high sugar content.

Canned Food Aisles

•  Canned beans, peas, corn and vegetables are quick and easy sources of vitamins, minerals and fiber.

•  Make sure to select “no added salt” versions of canned vegetables.

Snacks and Crackers

•  Make certain to choose thick, unsalted pretzels; they are lower in fat and sodium.

•  Graham crackers, animal crackers, gingersnaps and fig bars are healthier options.

•  Make your own popcorn in an air popper or with a limited amount of oil. Be certain to use butter-flavored substitute or cooking spray for flavoring.

•  Limit products with palm, palm kernel or coconut oil high on their ingredient lists.

Fat, Oil, Condiments and Dressing Selections

•  Minimize the use of regular butter and avoid margarines that contain trans-fats. These may be identified by the words “partially hydrogenated” on the ingredient label. Make sure to pick buttery spreads or sprays labeled as “trans-fat free”. These are made from unsaturated vegetable oils like canola or safflower oils. You may also try spreads made from low-fat yogurt blends.

•  To cut fat, use diet dressings with less than 10 calories per tablespoon on salad and as a marinade for meat, poultry or vegetables.

•  Salad dressings, olives, pickles and marinades could be high in sodium.

•  Some “light” oils are light only in color and flavor, not in fat or calories. “Light” mayonnaise has about half the calories of regular.

•  Ketchup and barbeque sauces can have plenty of added sugar.

Meat, Poultry and Fish Section

•  Make certain to choose lean, well-trimmed cuts –  flank steak, round steak or roasts, sirloin or tenderloin, loin pork chops or lean ground beef.

•  Meat graded “Select” has less fat than “Choice” or “Prime” grades.

•  Limit high-fat meats –  ribs, corned beef, sausage, bacon and beef liver.

•  Half of chicken’s calories are in the skin. Purchase skinless parts or remove skin of cooked poultry before eating.

•  Fish from deep waters have heart-healthy omega-3 fatty acids –  salmon, tuna, mackerel, sea trout, bluefish or herring.

•  Most chicken and turkey nuggets, patties and rolls are made with ground skin and have a lot of salt.

Frozen Food Cases

•  Make certain to choose frozen juice and fruit bars with no added sugar or cream.

•  Be sure to select portion-packed frozen desserts.

•  Ice milk and low fat frozen yogurt have less fat than ice cream.

•  Plain, frozen vegetables have less fat and salt than those in sauces.

•  Be sure to select frozen fish and poultry without breading to limit fat and sodium.

•  Be sure to pick frozen dinners with less than 15 grams of fat, 400 calories and 800 milligrams of sodium.

Exercising has countless benefits for health, happiness, and when it matters to you, appearance. It sounds as though you know what you need to do, but want some suggestions on where to do it.

It’s true, some fitness center can feel intimidating. Nonetheless, most everybody at the fitness center has had that same feeling at one time or another; it’s common to feel nervous about joining a new fitness center regardless of body size.

In reality, fitness center users come in all shapes, sizes, and ages.

If you have already found a facility, know that many health club offer a complimentary training session or two to show you how to use the machines and help you devise a workout program.

A quality facility hires employees with a full understanding of “gymphobia.”

Investing some time to get oriented can help relieve some of the anxiety you experience during future visits as you’ll be able to strut right in and jump into your workout.

When you’re still searching for a fitness home, consider that the YMCA, local community centers, and independent gym often feel more down to earth and less intimidating than many larger, chain gym.

As you’re considering which facility to join, it’s certainly fair to ask for a tour and a trial membership.

Visit the location at different times of the day as early morning exercisers may seem very different than a mid-afternoon or late evening crowd. Make sure to look around for members who you feel are similar to you and ask them about their experience.

Do not forget about exercising outside – running, cycling, hiking, and walking immediately come to mind. Fresh air does the soul good.

When you’ve ever played a sport or wanted to learn a new one, consider joining a team or a league. There are a wide range of choices, from dodge ball or softball to tennis and bowling.

Leagues often offer choices for beginners and seasoned athletes alike with the bonus of meeting some new friends.

Just like with your first day of a new job or school, you begin out not knowing many people and not being sure of what to do, but, within a short time, all that changes. Going to a health club a team practice, or to the park to run won’t be too much different.

Think of your “gymtimidation” reduction efforts as a part of your entire workout – the more you stick with it, the easier it will get.

And remember, gym’s are places to get and stay healthy – not beauty pageants or Olympic competitions. Health Club’s who disagree may consider shaving a few pounds off their egos.

Finally, remind yourself that working out is something you’ve committed to do. Schedule it on your calendar and grab a partner – you are able to encourage and motivate each other.

Nearly everybody has back pain at some time.

Your back can hurt for no special reason. You can have pain anywhere on your spine. Most individuals  have pain in the lower back, where the most weight and stress are.

Protect your back from injury. Be certain to keep it healthful and strong.

Here are some ways to do this.

•  Exercise. Activities like walking, swimming, or riding a bicycle can strengthen the muscles in your lower back.

•  Learn how to lift things safely.

o  Make sure to let your leg muscles help you do the lifting. Bend your hips and knees, and squat down to pick up the item. Hold the item close to your body and then straighten up gradually.

o  It is a good idea to get someone to help you lift anything heavy or awkwardly shaped.

•  When moving heavy objects, push them, don’t pull them.

•  Make sure to protect your back while you’re sitting. Make sure to select a chair that supports your lower back, and has armrests and a swivel base. Make sure to keep your knees and hips at the same height.

•  The way you stand is important. When standing, your ears, shoulders, hips, and knees ought to be in a straight line. When you’ve to stand for a long time, put one foot on a low stool for several minutes. Then switch feet. Your back will feel better when you do this.

•  Make sure to wear shoes with low heels.

•  Be certain to take breaks to stretch when driving or when sitting at your desk for a long time.

•  Be sure to protect your back when you sleep.

o  When you sleep on your side, put a pillow between your knees.

o  If you sleep on your back, put a pillow under your knees. For additional support, roll up a small towel and place it under your lower back.

o  If you sleep on your stomach, place a pillow under your hips.

•  Make sure to maintain a healthy weight to avoid excess strain on your lower back.

•  If you’re a smoker, quit. Smoking increases your sensitivity to pain.

Here are some things you are able to do at home if your back hurts.

•  Make sure to take it easy with your daily activities. When your back hurts, don’t do things that make it hurt more. You might not be able to do everything, until you feel better.

•  If your muscles are sore or swollen –

o  Cold is good when you first strain or sprain your back. Wrap ice in a cloth and put it where the pain is for 20 minutes. Then wait three to four hours before you use cold again.

o  After 4 or 5 days of cold, use heat to raise blood circulation to the back and speed healing. Heat also assists muscles to relax. You can use a hot water bottle, heating pad, or a hot shower or bath. Apply heat for 20 minutes. Wait at least an hour before you use heat again.

•  Be very cautious about using heat or cold.

o  If you have circulation problems or nerve damage, speak with your health care team before using cold or heat.

o  Don’t put heat on an inflamed (red or swollen) area.

o  Do not sleep on a heating pad.

You can treat most back pain at home. But sometimes, back pain could mean there is a serious health problem. Call your healthcare team immediately when you’ve back pain and –  

•  You also have chest pain

•  The pain feels constant or intense, in particular at night

•  The pain spreads down one or both legs

•  The pain causes weaknesses, numbness, or tingling in one or both legs

•  You notice new loss of bowel or bladder control

•  You’ve pain or throbbing in your abdomen

•  The pain was caused by a fall or by something hitting your back

•  You also have unexplained weight loss

•  You are older than age 50 or have a history of back pain or cancer.

It is not necessarily “good” or “bad” to eat before practice or a game – it really depends on what and when you have eaten that day.

Ideally you would like to eat so you’ve energy, but you do not want to eat so that you feel too full and/or experience discomfort. It is a matter of balance.

Studies show that consuming before exercise, as opposed to exercising on an empty stomach, improves athletic performance.

Generally, a snack taken before an activity will help fuel you for that practice or game (based on how long the sport lasts), and help you from becoming over hungry after the workout.

That being said, consider the following

• It normally takes our bodies about three or four hours to digest a moderate sized meal and about one or two hours to process a light snack (these numbers depend a lot on the kind of food you’re consuming, not to mention your very own metabolic rate).

It’s a good idea to allow some time for digestion before any strenuous activity.

• If you’ve practice or a game late in the afternoon, eat breakfast and lunch. Include plenty of complex carbohydrates, such as whole grain cereals, fruit, and vegetables.

These replace muscle glycogen (our bodies’ storage form of carbohydrates), and are important, specifically if you exercise every day.

Without replacing glycogen, your muscles will feel weak and performance may suffer.

• Don’t forget to keep well hydrated. Our muscles are approximately 70 percent water and dehydrated muscles perform poorly, too. Drink water throughout the day.

• One meal or one snack isn’t going to make up for a generally unhealthful lifestyle. Eating well assists contribute nutrients your body needs on a continual basis. Apply some of these suggestions regularly.

Pick primarily whole grains, fruit, veggies, lean meats, and low-fat dairy. Drink plenty of fluids all the time – it is really important to replace losses from exercise.

Don’t go longer than 4 hours without consuming, and plan healthy or energy boosting snacks in-between bigger meals.

Snack ideas for pre-game or pre-practice

• fruit (e.g., bananas, oranges, apples, or grapes)

• fruit juices

• unsalted crackers

• graham crackers

• bagels

• non- or low-fat yogurt

• pretzels (preferably with little or no salt)

• low-fat soup, like vegetable

High in carbohydrates, these foods are quickly digested and absorbed. Finish eating at least one hour before your practice. Foods high in fat, protein, and fiber take longer to digest and may cause discomfort.

Experiment with various options. and avoid trying a new food before a competitive event… just in case.

1   Be sure to use a push mower to mow the lawn.

2   Go for a walk – at lunchtime or after work.

3   Make certain to take the stairs instead of an elevator.

4   Ride a bike – to work, to run errands or visit friends.

5   Clean out the garage or the attic.

6   Dance.

7   Volunteer to become a coach or referee.

8   Sign up for a group exercise class.

9   Join a softball league.

10   Park at the farthest end of the lot.

Although it may seem like perfect bodies are everywhere, what you see isn’t always what you get. The majority of  ads featuring toned supermodels with flawless skin are the work of talented artists using computer technology to alter and reshape bodies to an unrealistic ideal.

This airbrushed body type may realistically be achievable for a fragment of the population. In reality, a “perfect body” is merely a technological illusion for most of us.

Before making a decision about getting liposuction, you might also want to peruse Liposuction – Permanent fat removal?

Have you spent time thinking about what keeps you from accepting your body the way it currently looks?

Is your envisioned shape and size realistic? Do you have family members with similar body shapes? When you find this to be the case, it might be easier to accept your body as a part of who you are.

Attempt to shift the focus from the shape of your thighs to what they can do for you respecting strength, movement, flexibility, pleasure, and other invaluable functions and sensations.

Women generally carry their weight in their hips and thighs and for many; it is challenging to lose weight in these areas.

Although strength training exercises will help tone and shape your legs, spot decling fat just isn’t physiologically possible.

An increase in physical activity combined with a decrease in calories consumed ought to help you slowly and gradually lose some fat and build muscle tone.

Yes, the old standbys – eating well and exercising – are two ways to help stay healthy and feel good about ourselves. Mypyramid.gov provides some useful resources on both sound nutrition and exercise.

Consider consulting with a registered dietitian or nutritionist for a “nutritional check-up” to make certain you are getting all the necessary nutrients in the proper amounts.

Next, consider including cardiovascular and resistance exercise in your fitness plan.

Resistance training needs to incorporate all muscle groups for the development and maintenance of lean body tissue.

These exercises assists strengthen bones and muscles, and keeps your metabolism hummin’.

Cardiovascular exercise provides numerous health benefits, including an increase in energy expenditure.

A licensed personal trainer, available in most campus and community fitness facilities, may assist you with proper techniques for both kinds of activity.

Realistic objectives, some self-acceptance, and a little guidance might keep you moving in the right direction to becoming a superstar in the swimsuit and your own skin!

Living well with diabetes means finding a balance between the food you eat and your activity. This balance will help you to –

o  Be sure to keep your weight close in a healthful range

o  Try to avoid low blood sugars and high blood sugars

o  Make sure to keep your blood cholesterol and other blood fats near normal range

o  Make sure to keep your blood pressure (BP) well controlled

Living Well with Diabetes

o  Be sure to eat about the same amount of food at each meal and snack.

o  Be certain to eat meals at the same time every day.

o  Do your exercise at about the same time every day.

o  Try to exercise most days of the week.

o  Learn how to count the grams of carbohydrates in the foods you eat.

o  Make certain to eat high fiber foods, like vegetables, fruits, whole grains and beans.

o  Be sure to use the percent Daily Value on food labels to compare products and select those lowest in saturated fat, sum fat, cholesterol, and sodium.

o  When craving sweets, attempt fresh fruit, sugar free gelatin, or sugar free Popsicles.

o  Make sure to use smaller portions if trying to lose weight.

o  See a dietitian for a customized meal plan.

Staying well-hydrated is extremelyimportant for an active athlete.

It’s excellent that you would like to make staying hydrated as easy and healthy for your body as possible. In this case though, you are in luck – health and preference coincide!

In a happy coincidence of what feels good and what’s good for you, it’s actually cold water that’s recommended when exercising vigorously.

During intense physical activity, the body’s core temperature rises above the normal 98.6.F (37.C). Drinking cool water decreases the body’s temperature and assists it settle back to its normal range.

Studies have also shown that cold water 41.F (5.C) is absorbed more quickly from the stomach than warm, abating dehydration and permitting you to play harder and enjoy your game of soccer even more.

Sweating also helps to lower the body’s temperature, but through sweating we lose a lot of water, so it’s important to keep drinking.

The body is smart and often craves what it needs. That doesn’t mean you should have an ice cream sundae every time you get a hankering, but in this case, cold water is what you want and cold water is what your body uses best.

That said, if the only water around is warm, or if some prefer it warm, that is ok too. the main point is – listen to your body, stay hydrated, and have fun!

Make certain to eat a Healthful Diet.

Make wise food options. Make sure to eat more fruits, vegetables and fiber everyday.  It is not as hard as it sounds.  the key –   Make sure to eat in moderation.

Losing Weight Helps.

A 10-15 lb. weight loss can often delay kind 2 diabetes.  It may even prevent kind 2 diabetes.  Reaching and maintaining a lower body weight helps in the long run.  

Be Physically Active.

Do you have a difficult time sticking to a regular physical activity program?  Find an activity you can fit into your schedule.  Begin small.  Walk 10-15 minutes 2 or 3 times a week.  Then, make the walks longer and take them more frequently.  Even fidgeting assists a little……be active everyday.