Archive for March, 2010

Green Super Foods such as Spirulina, Chlorella, and Blue-Green Algae all contain chlorophyll, protein, vitamin B-12, essential fatty acid GLA, trace minerals and other nutrients in a form that is easily assimilated by the human body. These green foods are one of the four basic supplements that I recommend for health.

Green cleans. It helps to purify the liver and eliminate toxins from food additives, pesticides, fertilizers, and drugs. It is also helpful in removing heavy metals from the body.

Cleansing your colon can reduce belly fat now!

In terms of colon health, chlorophyll is a natural antiseptic to the intestinal tract. It helps stop the growth and development of toxic bacteria in the colon and throughout the body. Chlorophyll relieves constipation by promoting action in the muscles of the colon walls. It also helps rebuild damaged colon tissue and eliminate mucus buildup from improper diet.

In diabetics, green super foods have helped regulate blood sugar and delay accelerated development of cardiovascular disease by reducing the susceptibility of LDL cholesterol to oxidation. This is significant since it is the oxidized cholesterol that clogs our arteries.

Spirulina and Blue-Green Algae have long been used to increase energy, treat cancer and chronic fatigue, and generally stimulate the immune system. There’s enough interest in micro-algae that anti-tumor, antiviral, and immune stimulating extracts from the super green foods have been isolated and patented.

In several research studies, Spirulina has been shown to decrease triglycerides and cholesterol. A particular Spirulina polysaccharide has been shown to help keep arteries clean by preventing the growth of scar tissue and thinning the blood.

In a study from the Medical College of Virginia, Chlorella was administered to a group of high blood pressures patients with no other medicine. Results showed that Chlorella lowered blood pressure to normal levels for 25% of the group. Others experienced some decrease and none of the patients had an increase in blood pressure as would be expected if Chlorella provided no benefit.

These green super foods provide nutrients that are otherwise absent from our diet. These nutrients help oxygenate the blood while reducing harmful free radicals. They tend to energize the body. I like them because they make my skin look better.

Spirulina, Chlorella, Blue Green Algae and other green superfoods are available in supplement form. My favorite is Perfect Food from Garden of Life, but there are many others. They come in both powders to be mixed in juice and in capsules that are easy to take. They are also components of some of the best multivitamins. Try a super green supplement and see if it makes you feel and look better.

Daughter prompts Middleboro mom to get healthy this year
Judith Bates gives her daughter the gift of a lifetime

Alice C. Elwell.Julie-Ann Bates, left, sits with her mother, Judith, center, and Helen Belmont.

MIDDLEBORO — By Alice C. Elwell

All Julie-Ann Bates wants for Christmas was for her mother to lose weight and be healthy.

So Judith Bates decided to give her 23-year-old daughter the gift of a lifetime.

Judith said she wore a size 10 when she got married, but today she’s overweight by 75 pounds. Her weight is taking a toll on her health. Stairs are tough, seatbelts are too tight, her stamina is gone and she doesn’t like to be in family pictures.

“I think it’s hard for a daughter growing up with an overweight mother,” Judith said, while sitting at home with her daughter.

A shy, quiet young woman, Julie-Ann smiled in response and said, “I want her to be healthy and live longer.”

Since Christmas, Judy Bates has stuck to her promise. The hardest past so far has been the holiday parties and celebrations bursting with food. But losing seven pounds has firmed up Bates’ resolution and to stick to her goal. Bates said her son Matthew just announced he’s getting married next year, giving her one more important reason to lose weight.

Judith has tried different diets over the years, but the weight never stayed off. One night, she said a silent prayer asking for someone to help her lose weight.

The next morning, when Judith spotted a thin woman eating breakfast in the Flat Iron Café, she walked up to her and blurted out, “I want to be thin like you.”

It turns out that despite being a trim size 6, Helen Belmont shared Judith’s struggle. A year ago, she was a size 24.

Eating egg beaters filled with vegetables and a side order of broccoli instead of toast, Belmont told Judith how, three times, she’d dropped the weight, only to have it return. The most recent loss was 115 pounds. But the most recent time, Belmont said she didn’t diet — rather she changed her outlook and taught herself a new way to live.

“Diets have a beginning and an end,” Belmont said. “This time, I did it completely different.”

She and Judy ended up becoming fast friends, and Belmont offered to be a motivational coach for free to see Judith through her weight loss.

“Judy and I are a lot alike,” said Belmont, 52.

Belmont plans to walk Judy through a daily regime of healthy choices that include skipping high caloric food in favor of vegetables and plenty of exercise. Belmont has even organized a group that will meet weekly in the Flat Iron Café.

“This time I can do it, I’m ready and there’s no turning back,” Judith said. “At this stage in my life I’ve got to do it. I want to be around to see my grandchildren.”

Start your journey today reduce belly fat now.

Anyone who wants to join the free weekly meetings at Flat Iron Cafe can call Belmont at 508-946-9865.

If you have ever suffered from thrush or a yeast infection then you know how annoying and uncomfortable it is.

The problem is most women, at least 75%, of them will suffer from a virginal yeast infection at some point in their lives.
However candida yeast be it digestive and or systemic can not be be ignored and poses many problems socially and medically.
There are over 100 different symptoms possibly caused by this fungus

This fungus grows when the friendly bacteria in the intestinal tract is destroyed. Anti Biotics or harmful parasites that get into our food and water supply are common ways to get infected and unfortunately sexual contact. Candida thrush can be transmitted sexually. Although not always the case may be provoked by sex.

Candida in yeast form

There are millions of people who could possibly have a yeast infection that is causing any number of existing health problems or conditions suffering many frustrations with the medical professional who are not equipped or do not believe the patients complaints. However Food company’s more and more are promoting the benefits of yogurts that contain pre and pro biotics, the friendly bacterias that are supposed to inhabit the intestinal tract,  so somebody somewhere knows something! There just not telling! Well I am am and here is the low down on Candida, Thrush or Yeast Infection.

It is of vital importance to recognize the symptoms and remove this tenacious and pernicious fungus from the body before resistance to many physical illness and complaints is compromised. Especially because Candida almost always becomes systemic after 6 to 12 months.

It is not impossible to find your self going from doctor to doctor with a list of ailments and complaints only to find no answers ( felling like a hypochondriac or as if you are going mad) or worse still  a bag full of prescriptions that only make conditions worse.

The problem with candida is it takes special knowledge, attention and experience to overcome a severe infection. Candida albicans can destroy your health leaving the body devastated. If not controlled and removed properly it can reduce your ability to resist many physical ailments and complaints.

Candidasis is a major contributing factor and can be the cause of: allergies, chronic fatigue, immune weakness and systemic degeneration.
It is estimated that nearly everyone has or will have a moderate to serious Candida condition in their lives .

Do not underestimate this pesky parasite. It is strong and evasive attaching itself to the intestinal walls.  If not kept in check it can reproduce at phenomenal rates, and it is invasive enough to become a permanent resident in the internal organs.

Candida Penetrating Living Tissue

One yeast cell can produce up to 75 known toxic substances that are poisonous to the human body. These toxins weaken the immune system by contaminating tissues, glands, the liver, lungs, brain and especially the nervous system.
Candida yeast  this clever little critter can take on two forms:  invasive over growth of the fungal Mycellia (the legs of the candida cells) in the bowels walls so the blood and lymph vessels can be reached.

Penetration of this kind results in the breakdown of the protective barrier between the intestinal tract and the blood stream. Proteins, even food wastes that are not digested or eliminated properly can attack the immune system causing fatigue, allergic reactions to name but a few problems. Once attached to the intestinal walls it creates a digestive conflict robbing the body of nutrition.
Many people only absorb about 50% of the food they eat because of this digestive conflict, senior citizens, cancer victims,  AIDS sufferers can waste away for want of nutrition because they cannot absorb what they eat since the candida has mechanically interfered with the process of digestion and assimilation of food nutrients.

Candida Albicans Mycelial Form

Systemic pollution occurs because foreign and toxic matter can then enter the blood stream. The first organ to be invaded is usually the liver. The big portal vein, the big vessels going to the liver appears to be the main carrier of yeast cells.

Immediately you can see the detrimental affects this can have on the suffer since the liver and kidney are the major organs that filter and rid our bodies of toxins and waste. This is why the yeast can spread so easily to the heart lungs and liver.

When candida and other bacteria enter the blood stream it can easily find its way to other organs and tissues and can be the cause of the following ailments: sore joints, chest pains,  skin problems, sinus problems.
Or the yeast form which cannot penetrate the intestinal walls

Regular cleanses will keep your internal organs clean, you will give them the opportunity to function at their optimum levels and reduce belly fat.

Coconut

 
(Cocos nucifera)

The Tree of Life

The scientific name for coconut is Cocos nucifera. Early Spanish explorers called it coco, which means “monkey face” because the three indentations (eyes) on the hairy nut resembles the head and face of a monkey. Nucifera means “nut-bearing.”

The coconut provides a nutritious source of meat, juice, milk, and oil that has fed and nourished populations around the world for generations. On many islands coconut is a staple in the diet and provides the majority of the food eaten. Nearly one third of the world’s population depends on coconut to some degree for their food and their economy. Among these cultures the coconut has a long and respected history.

Coconut is highly nutritious and rich in fiber, vitamins, and minerals. It is classified as a “functional food” because it provides many health benefits beyond its nutritional content. Coconut oil is of special interest because it possesses healing properties far beyond that of any other dietary oil and is extensively used in traditional medicine among Asian and Pacific populations. Pacific Islanders consider coconut oil to be the cure for all illness. The coconut palm is so highly valued by them as both a source of food and medicine that it is called “The Tree of Life.” Only recently has modern medical science unlocked the secrets to coconut’s amazing healing powers.

Coconut In Traditional Medicine

People from many diverse cultures, languages, religions, and races scattered around the globe have revered the coconut as a valuable source of both food and medicine. Wherever the coconut palm grows the people have learned of its importance as a effective medicine. For thousands of years coconut products have held a respected and valuable place in local folk medicine. You can reduce belly fat today.

In traditional medicine around the world coconut is used to treat a wide variety of health problems including the following: abscesses, asthma, baldness, bronchitis, bruises, burns, colds, constipation, cough, dropsy, dysentery, earache, fever, flu, gingivitis, gonorrhea, irregular or painful menstruation, jaundice, kidney stones, lice, malnutrition, nausea, rash, scabies, scurvy, skin infections, sore throat, swelling, syphilis, toothache, tuberculosis, tumors, typhoid, ulcers, upset stomach, weakness, and wounds.

Coconut In Modern Medicine

Coconut

Modern medical science is now confirming the use of coconut in treating many of the above conditions. Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits. Some of these are summarized below:

Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.

Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.

Kills fungi and yeasts that cause candidiasis, ringworm, athlete’s foot, thrush, diaper rash, and other infections.

Expels or kills tapeworms, lice, giardia, and other parasites.

Provides a nutritional source of quick energy.

Boosts energy and endurance, enhancing physical and athletic performance.

Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.

Improves insulin secretion and utilization of blood glucose.

Relieves stress on pancreas and enzyme systems of the body.

Reduces symptoms associated with pancreatitis.

Helps relieve symptoms and reduce health risks associated with diabetes.

Reduces problems associated with malabsorption syndrome and cystic fibrosis.

Improves calcium and magnesium absorption and supports the development of strong bones and teeth.

Helps protect against osteoporosis.

Helps relieve symptoms associated with gallbladder disease.

Relieves symptoms associated with Crohn’s disease, ulcerative colitis, and stomach ulcers.

Improves digestion and bowel function.

Relieves pain and irritation caused by hemorrhoids.

Reduces inflammation.

Supports tissue healing and repair.

Supports and aids immune system function.

Helps protect the body from breast, colon, and other cancers.

Is heart healthy; improves cholesterol ratio reducing risk of heart disease.

Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.

Helps prevent periodontal disease and tooth decay.

Functions as a protective antioxidant.

Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.

Does not deplete the body’s antioxidant reserves like other oils do.

Improves utilization of essential fatty acids and protects them from oxidation.

Helps relieve symptoms associated with chronic fatigue syndrome.

Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).

Reduces epileptic seizures.

Helps protect against kidney disease and bladder infections.

Dissolves kidney stones.

Helps prevent liver disease.

Is lower in calories than all other fats.

Supports thyroid function.

Promotes loss of excess weight by increasing metabolic rate.

Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.

Helps prevent obesity and overweight problems.

Applied topically helps to form a chemical barrier on the skin to ward of infection.

Reduces symptoms associated the psoriasis, eczema, and dermatitis.

Supports the natural chemical balance of the skin.

Softens skin and helps relieve dryness and flaking.

Prevents wrinkles, sagging skin, and age spots.

Promotes healthy looking hair and complexion.

Provides protection form damaging effects of ultraviolet radiation form the sun.

Helps control dandruff.

Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.

Has no harmful or discomforting side effects.

Is completely non-toxic to humans.
Coconut Oil

Organic Coconut Oil

While coconut possesses many health benefits due to its fiber and nutritional content, it’s the oil that makes it a truly remarkable food and medicine.

Once mistakenly believed to be unhealthy because of its high saturated fat content, it is now known that the fat in coconut oil is a unique and different from most all other fats and possesses many health giving properties. It is now gaining long overdue recognition as a nutritious health food.

Coconut oil has been described as “the healthiest oil on earth.” That’s quite a remarkable statement. What makes coconut oil so good? What makes it different from all other oils, especially other saturated fats?

The difference is in the fat molecule. All fats and oils are composed of molecules called fatty acids. There are two methods of classifying fatty acids. The first you are probably familiar with, is based on saturation. You have saturated fats, monounsaturated fats, and polyunsaturated fats. Another system of classification is based on molecular size or length of the carbon chain within each fatty acid. Fatty acids consist of long chains of carbon atoms with hydrogen atoms attached. In this system you have short-chain fatty acids (SCFA), medium-chain fatty acids (MCFA), and long-chain fatty acids (LCFA). Coconut oil is composed predominately of medium-chain fatty acids (MCFA), also known as medium-chain triglycerides (MCT).

The vast majority of fats and oils in our diets, whether they are saturated or unsaturated or come from animals or plants, are composed of long-chain fatty acids (LCFA). Some 98 to 100% of all the fatty acids you consume are LCFA.

The size of the fatty acid is extremely important. Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. So the physiological effects of MCFA in coconut oil are distinctly different from those of LCFA more commonly found in our foods. The saturated fatty acids in coconut oil are predominately medium-chain fatty acids. Both the saturated and unsaturated fat found in meat, milk, eggs, and plants (including most all vegetable oils) are composed of LCFA.

MCFA are very different from LCFA. They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA in coconut oil that makes it so special and so beneficial.

There are only a very few good dietary sources of MCFA. By far the best sources are from coconut and palm kernel oils.

Copyright © 2004 Coconut Research Center

Regular natural cleanses will improve your skin, reduce belly fat  and improve your general helath and well being .

This website is for educational purposes only. The information supplied here comes from a variety of sources and authors and not every statement made has been evaluated by the FDA. This information is not intended to diagnose, treat, cure or prevent any disease.

Colorectal cancer, the third most common type of cancer worldwide, has been linked to an increased prevalence of the Western diet: one high in fat and low in fiber, vitamin D and calcium. Now, a team of scientists led by researchers at Rockefeller University have shown what happens to colon tissue when mice are fed such a diet: an inflammatory response that could be the trigger for carcinogenic processes. Their results are published in the November 2009 issue of The Journal of Nutrition.

“There is convincing evidence that increased intake of red meat, processed meat and alcohol can increase risk of colorectal cancer, whereas greater consumption of dietary fiber, milk and calcium might decrease risk,” says Peter Holt, a senior research associate in the Laboratory of Biochemical Genetics and Metabolism at Rockefeller. “Our findings show that a Western diet induces oxidative stress and alters immune responses in the colon of mice long before tumors occur.”

The researchers fed experimental mice either a standard diet containing five percent fat and ample amounts of calcium and vitamin D or a Western diet containing 20 percent fat and adequate but marginal levels of calcium and vitamin D for three or six months.

As expected, animals consuming the Western diet were heavier and had more fat tissue than those on the control diet. Microarray analysis identified 41 genes that were being expressed at significantly different levels between the Western diet and control animals. Most of these genes were related to metabolic processes such as lipid metabolism and glutathione metabolism, which is important for preventing damage caused by oxidation. In addition, expression of a series of genes collectively associated with immune and inflammatory responses was altered. The Western diet also increased the number of macrophages, cells associated with inflammation in the colon, as well as several proteins such as myeloperoxidase and MCP-1 and colonic oxidative stress genes associated with inflammation.

Taken together, Holt says, these data suggest that macrophage recruitment and oxidative stress is a potential early mechanism underlying the carcinogenic effect of the Western diet.

www.sciencedaily.com

Reduce belly fat, improve your health and more!

Colonic Irrigation
Definition

Colonic irrigation is also known as hydrotherapy of the colon, high colonic, entero-lavage, or simply colonic. It is the process of cleansing the colon by passing several gallons of water through it with the use of special equipment. It is similar to an enema but treats the whole colon, not just the lower bowel. This has the effect of flushing out impacted fecal matter, toxins, mucous, and even parasites that often build up over the passage of time. It is a procedure that should only be undertaken by a qualified practitioner.

Description

Origins Cleansing the colon with the use of hydrotherapy is not a new concept. Forms of colonic irrigation have been used successfully for decades to relieve chronic toxicity and even acute cases of toxemia.

Over time, many people develop a thick layer of fecal matter that coats their colon. It hardens and becomes impacted, reducing the efficiency of the bowel, and in some cases, completely obstructing normal elimination of waste matter from the body. It is quite common for people to only have one bowel movement per day, and some as few as one or two per week.

Alternative practitioners advise that we probably should have one bowel movement for every meal that we eat. If not, then we are not eliminating wastes completely, and if input exceeds output, then we will surely suffer the consequences at some point.

Incomplete elimination of body wastes may result in the following, depending on where the deposits end up:

• sluggish system
• joint pain and arthritis
• irritable bowel syndrome
• diverticulitis
• Crohn’s disease
• leaky gut syndrome
• heart problem
• migraine
• allergies
• bad breath
• acne and other skin problems such as psoriasis
• asthma
• early senility and Alzheimer’s disease
• chronic fatigue syndrome
• cancer, particularly of the bowel
• multiple sclerosis

During colonic irrigation, a small speculum is passed into the patient’s bowel through the rectum. This is attached to a tube, which leads to a machine that pumps temperature-controlled water into the colon at a controlled rate (to be controlled by either the practitioner or the patient). The temperature of the water should ideally be kept as close to body temperature as possible.

The patient will temporarily be filled with water up to the level of the entire colon. Patients say they can feel the water up under their ribs but that the process, although sometimes uncomfortable, is not painful. The amount of water will vary but will generally be in the region of between two and six liters (or quarts) at any one time. This triggers peristaltic action and the patient will begin to expel the water along with fecal matter back through the tube and into the machine.

The fecal matter is flushed out through a viewing tube, so that what is eliminated may be monitored. Quite often, unsuspected parasites are expelled, along with very old fecal material, very dark in color, which may have been in the colon for years. Some therapists comment that it looks like aging rubber.

During the treatment, the therapist will gently massage the patient’s abdomen to help dislodge impacted fecal matter. In addition to massage, sometimes acupressure, reflexology, or lymphatic drainage techniques may be used to loosen deposits and stimulate the bowel. It is important that the right amount of water is used, as too much will cause discomfort and too little will be ineffective. If correctly done, colonic irrigation is not painful at all and some patients claim to sleep through their treatment.

Sanitation is vital to this process. The tubes and speculums used are generally disposable, but other parts of the machine, such as the viewing tube, must be sterilized after each patient.

Normally, a series of treatments will be required to achieve desired results regarding the elimination of impacted, decaying matter, and restoration of bowel regularity. Initially, only gas and recent fecal matter may be expelled. The residue attached to the colon wall is usually the result of years of neglect, and therapists say that one cannot expect complete relief in only one session.

Impacted fecal matter can cause an imbalance of the natural organisms that normally populate the bowel, causing what is known as dysbiosis. Under ideal conditions, the bowel is populated by a variety of naturally occurring organisms. It seems that the enzymes occurring in fresh fruit and vegetables encourage these beneficial organisms. One of the results of eating processed denatured foods is that this natural balance is upset, and food may begin to rot in the bowel instead of being processed.

Decomposing matter can cause a toxic condition and may lead to many health problems, as constipation causes backed up pollution of the body cells. The process of repair and elimination of wastes enters a downward spiral which at best will cause fatigue, lack of energy and premature aging, and, at worst, can cause degenerative diseases, among them allergies, and even cancer and Alzheimer’s disease.

The cost of colonic irrigation treatments varies, but is generally between $35–70 per session, which may last from 45 minutes to one hour. The cost of the machine itself ranges from $4,000–12,000, but again, it should be noted that only qualified therapists should conduct sessions.— Patricia Skinner

You can cleanse your colon with natural home remedies, the benefits are many, reduce belly fat,  improve skin conditions and much much more!

The genesis of much of the ab work we do these days probably lies in the work done in an Australian physiotherapy lab during the mid-1990s. Researchers there, hoping to elucidate the underlying cause of back pain, attached electrodes to people’s midsections and directed them to rapidly raise and lower their arms, like the alarmist robot in “Lost in Space.”

In those with healthy backs, the scientists found, a deep abdominal muscle tensed several milliseconds before the arms rose. The brain apparently alerted the muscle, the transversus abdominis, to brace the spine in advance of movement. In those with back pain, however, the transversus abdominis didn’t fire early. The spine wasn’t ready for the flailing. It wobbled and ached. Perhaps, the researchers theorized, increasing abdominal strength could ease back pain. The lab worked with patients in pain to isolate and strengthen that particular deep muscle, in part by sucking in their guts during exercises. The results, though mixed, showed some promise against sore backs.

From that highly technical foray into rehabilitative medicine, a booming industry of fitness classes was born. “The idea leaked” into gyms and Pilates classes that core health was “all about the transversus abdominis,” Thomas Nesser, an associate professor of physical education at Indiana State University who has studied core fitness, told me recently. Personal trainers began directing clients to pull in their belly buttons during crunches on Swiss balls or to press their backs against the floor during sit-ups, deeply hollowing their stomachs, then curl up one spinal segment at a time. “People are now spending hours trying to strengthen” their deep ab muscles, Nesser said.

But there’s growing dissent among sports scientists about whether all of this attention to the deep abdominal muscles actually gives you a more powerful core and a stronger back and whether it’s even safe. A provocative article published in the The British Journal of Sports Medicine last year asserted that some of the key findings from the first Australian study of back pain might be wrong. Moreover, even if they were true for some people in pain, the results might not apply to the generally healthy and fit, whose trunk muscles weren’t misfiring in the first place.

“There’s so much mythology out there about the core,” maintains Stuart McGill, a highly regarded professor of spine biomechanics at the University of Waterloo in Canada and a back-pain clinician who has been crusading against ab exercises that require hollowing your belly. “The idea has reached trainers and through them the public that the core means only the abs.
There’s no science behind that idea.”
The “core” remains a somewhat nebulous concept; but most researchers consider it the corset of muscles and connective tissue that encircle and hold the spine in place. If your core is stable, your spine remains upright while your body swivels around it. But, McGill says, the muscles forming the core must be balanced to allow the spine to bear large loads. If you concentrate on strengthening only one set of muscles within the core, you can destabilize your spine by pulling it out of alignment. Think of the spine as a fishing rod supported by muscular guy wires. If all of the wires are tensed equally, the rod stays straight. “If you pull the wires closer to the spine,” McGill says, as you do when you pull in your stomach while trying to isolate the transversus abdominis, “what happens?” The rod buckles. So, too, he said, can your spine if you overly focus on the deep abdominal muscles. “In research at our lab,” he went on to say, “the amount of load that the spine can bear without injury was greatly reduced when subjects pulled in their belly buttons” during crunches and other exercises.

Instead, he suggests, a core exercise program should emphasize all of the major muscles that girdle the spine, including but not concentrating on the abs.

Side plank (lie on your side and raise your upper body) and the “bird dog” (in which, from all fours, you raise an alternate arm and leg) exercise the important muscles embedded along the back and sides of the core.

As for the abdominals, no sit-ups, McGill said; they place devastating loads on the disks. An approved crunch begins with you lying down, one knee bent, and hands positioned beneath your lower back for support. “Do not hollow your stomach or press your back against the floor,” McGill says. Gently lift your head and shoulders, hold briefly and relax back down. These three exercises, done regularly, McGill said, can provide well-rounded, thorough core stability. And they avoid the pitfalls of the all-abs core routine. “I see too many people,” McGill told me with a sigh, “who have six-pack abs and a ruined back.>

www.backfitpro.com

reduce belly fat  naturally with natural cleanses start today!