Pilates - What Is Pilates?

Pilates (pronounced: puh-lah-teez) improves your mental and physical well-being, increases flexibility, and strengthens muscles. Pilates uses controlled movements in the form of mat exercises or equipment to tone and strengthen the body. For decades, it's been the exercise of choice for dancers and gymnasts (and now Hollywood actors), but it was originally used to rehabilitate bedridden or immobile patients during World War I.
What Is Pilates?
Pilates is a body conditioning routine that seeks to build flexibility, strength, endurance, and coordination without adding muscle bulk. In addition, pilates increases circulation and helps to sculpt the body and strengthen the body's "core" or "powerhouse" (torso). People who do pilates regularly feel they have better posture, are less prone to injury, and experience better overall health.
Joseph H. Pilates, the founder of the pilates exercise method, was born in Germany. As a child he was frail, living with asthma in addition to other childhood conditions. To build his body and grow stronger, he took up several different sports, eventually becoming an accomplished athlete. As a nurse in Great Britain during World War I, he designed exercise methods and equipment for immobilized patients and soldiers. In addition to his equipment, Pilates developed a series of mat exercises that focus on the torso. He based these on various exercise methods from around the world, among them the mind-body formats of yoga and Chinese martial arts.
Joseph Pilates believed that our physical and mental health are intertwined. He designed his exercise program around principles that support this philosophy, including concentration, precision, control, breathing, and flowing movements.
There are two ways to exercise in pilates. Today, most people focus on the mat exercises, which require only a floor mat and training. These exercises are designed so that your body uses its own weight as resistance. The other method of pilates uses a variety of machines to tone and strengthen the body, again using the principle of resistance.
Getting Started
The great thing about pilates is that just about everyone - from couch potatoes to fitness buffs - can do it. Because pilates has gained lots of attention recently, there are lots of classes available. You'll probably find that many fitness centers and YMCAs offer pilates classes, mostly in mat work. Some pilates instructors also offer private classes that can be purchased class by class or in blocks of classes; these may combine mat work with machine work. If your health club makes pilates machines available to members, make sure there's a qualified pilates instructor on duty to teach and supervise you during the exercises.
The fact that pilates is hot and classes are springing up everywhere does have a downside, though: inadequate instruction. As with any form of exercise, it is possible to injure yourself if you have a health condition or don't know exactly how to do the moves. Some gyms send their personal trainers to weekend-long courses and then claim they're qualified to teach pilates (they're not!), and this can lead to injury. So look for an instructor who is certified by a group that has a rigorous training program. These instructors have completed several hundred hours of training just in pilates and know the different ways to modify the exercises so new students don't get hurt.
The pilates mat program follows a set sequence, with exercises following on from one another in a natural progression, just as Joseph Pilates designed them. Beginners start with basic exercises and build up to include additional exercises and more advanced positioning.
Keep these tips in mind so that you can get the most out of your pilates workout.
*Stay focused. Pilates is designed to combine your breathing rhythm with your body movements. Qualified instructors teach ways to keep your breathing working in conjunction with the exercises. You will also be taught to concentrate on your muscles and what you are doing. The goal of pilates is to unite your mind and body, which relieves stress and anxiety.
*Be comfortable. Wear comfortable clothes (as you would for yoga - shorts or tights and a T-shirt or tank top are good choices), and keep in mind that pilates is usually done without shoes. If you start feeling uncomfortable, strained, or experience pain, you should stop.
*Let it flow. When you perform your exercises, avoid quick, jerky movements. Every movement should be slow, but still strong and flexible. Joseph Pilates worked with dancers and designed his movements to flow like a dance.
*Don't leave out the heart. The nice thing about pilates is you don't have to break a sweat if you don't want to - but you can also work the exercises quickly (bearing in mind fluidity, of course!) to get your heart rate going. Or, because pilates is primarily about strength and flexibility, pair your pilates workout with a form of aerobic exercise like swimming or brisk walking.
Most fans of pilates say they stick with the program because it's diverse and interesting. Joseph Pilates designed his program for variety - people do fewer repetitions of a number of exercises rather than lots of repetitions of only a few. He also intended his exercises to be something people could do on their own once they've had proper instruction, cutting down the need to remain dependent on a trainer.
Before you begin any type of exercise program, it's a good idea to talk to your doctor, especially if you have a health problem.

How much food should I eat?

Cookies as big as frisbees. Muffins the size of flower pots. Bowls of pasta so deep, your fork can barely find the bottom. One reason people's waistlines have expanded over the past few decades is because food portions have too.
Portion Distortion
People today eat way more than they used to — and way more than they need to. This means that they're constantly taking in more calories than their bodies can burn. Unfortunately, lots of us don't realize that we're eating too much because we've become so used to seeing (and eating!) large portions.
Portion sizes began to increase in the 1980s and have been ballooning ever since. Take bagels, for example: 20 years ago, the average bagel had a 3-inch diameter and 140 calories. Today, bagels have a 6-inch diameter and 350 calories. One bagel that size actually contains half a person's recommended number of grain servings for an entire day!
The price of such overabundance is high. It's common knowledge that people who consistently overeat are likely to become overweight. But they also risk getting a number of medical problems, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression. Later in life, people who overeat are at greater risk for heart disease, heart failure, and stroke.
It's easy to understand why the food industry tends to serve way more food than is necessary: Customers love to feel like they're getting the best value for their money! But the value meal is no deal when it triples our calories and sets the stage for health problems.
So what can you do to take back control? A good place to start is knowing about two things that can help you eat smart: serving sizes and recommended amounts of different foods.
Help Yourself: The Truth About Serving Sizes
Look at the label on any product package and you'll see a nutrition information section that gives a serving size for that food. Contrary to popular belief, this serving size is not telling you the amount you should be eating. It's simply a guide to help you see how many calories and nutrients — as well as how much fat, sugar, and salt — you get from eating a specific quantity of that food.
Sometimes the serving size on a package will be a lot less than you are used to eating. In some cases, it's perfectly OK (and even a good idea) to eat more than the serving size listed on the package. For example, if you're cooking frozen vegetables and see the serving size is 1 cup, it's no problem to eat more because most vegetables are low in calories and fat yet high in nutrition.
But when it comes to foods that are high in calories, sugar, or fat, the serving size can alert you that you may be getting more than is healthy. If you buy a 20-ounce bottle of soda and drink it all at once, the amount you consumed is 20 ounces. But if the label shows the serving size is 8 ounces, not only did you have 2½ servings, you also had 2½ times the listed calories as well as 2½ times the sugar.
Eat Smart: What's Recommended
Serving sizes tell you how much nutrition you're getting from a particular food but they don't tell you which foods you need to stay healthy — and how much of those foods you should eat. That's where the U.S. Department of Agriculture's MyPyramid comes in.
MyPyramid divides foods into six groups:
grains
vegetables
fruits
oils
dairy
meat and beans
MyPyramid then offers guidelines to help people figure out how much of these foods they should eat based on age, gender, and activity level.
Once we know the types of foods and quantities we should be eating, it's easier to figure out how much of that heaping plate of food our bodies actually need as opposed to how much they want. Instead of going along with what your school cafeteria or favorite restaurant puts on your plate, you can take control by eating only the amount you need.

Using Visual Cues
Serving sizes on food labels and recommended amounts on MyPyramid are usually given in grams, ounces, or cups. Of course, most of us don't carry around food scales and measuring cups. So how can we translate those amounts into quantities we can relate to? That's where the following visual cues come in. (Just be warned: Some might seem small, especially to recovering super-sizers!)
One easy way to size up portions if you don't have any measurements is to take a look at your hand. A clenched fist is about a cup — and a cup is the amount experts recommend for a portion of pasta, rice, cereal, vegetables, and fruit. A meat portion should be about as big as your palm. And limit the amount of added fats (like butter, mayo, or salad dressing) to the size of the top of your thumb.
Another great way to visualize appropriate portions is to use the concept of the "divided plate." Think of your plate as divided into four equal sections. Use one of the top quarters for protein. Use the other top quarter for starch, preferably a whole grain. Then fill the bottom half with veggies. None of the foods should overlap — or be piled high! Not only will dividing your plate like this help you keep portions under control, it can also help you to balance your meals.

Portion-Control Tips
Being aware of realistic portion sizes and visualizing portions or using the "divided plate" concept will help you avoid overeating. But sometimes these visual cues can be hard — especially when foods are difficult to measure, like a sandwich, or they're foods like chips and cookies that we tend to eat right out of the bag.
More tips for portion control:
*Eat your meals on a smaller plate so your meal looks larger. A sandwich on a dinner-size plate looks lost; on an appetizer plate it looks downright hefty.
*Avoid taking an entire bag of chips or a container of ice cream to the couch. You're far less likely to overdo it if you serve yourself a portion in the kitchen first.
*Try single-serving size foods (like those cute little 8-ounce cans of soda!) to help your body learn what an appropriate portion size is. These days all kinds of snacks and beverages are available in "100-calorie" portions. Of course, the key is to eat just one!
*Eat three well-rounded meals (with vegetables, proteins, and carbs) and one or two healthy snacks at regular times throughout the day. Skipping meals or waiting too long between them can make you more likely to overdo it at the next meal.
*Add more salads and fruit to your diet, especially at the start of a meal. This can help control hunger and give a sense of fullness while controlling calorie intake.
*Try not to rush through your meals. Eat slowly and chew well — giving yourself a chance to feel full before you take more. If you do want seconds, go for more salad or veggies.
*Be aware that most restaurant portions are three or four times the right serving size. Try sharing meals with friends, ordering an appetizer as a main dish, or packing up the extra to take home before you begin to eat.
*Don't be tempted to go for the giant value meal or the jumbo drink just because they're only a few cents more than the regular size.
Most important, make it a habit to let your stomach rather than your eyes tell you when you're done with a meal.  
   The key to maintaining a healthy weight is to listen to your body's natural signals about when it's hungry and when it's full. Sometimes these signals can be confused by constant overeating or constant dieting, which is why it pays to watch portion sizes and make smart food choices.

Sprained ankle

Sprained ankle

This factsheet is for people who have a sprained ankle, or who would like information about ankle sprains.
A sprain is an injury to a ligament. Ligaments are strong bands of tissue that connect one bone to another and so help to hold joints together.
What is a sprained ankle?
A sprained ankle is the most common type of soft tissue injury. Soft tissue means any tissue in your body that isn't bone. Each year, around six out of every 1,000 people in England go to their GP or hospital accident and emergency department with a sprained ankle.
A minor sprain is when a ligament is stretched or partially torn. In severe sprains the ligament is completely torn. Sometimes the end of the bone to which a ligament is attached can crack.

Symptoms
When you sprain your ankle there is sometimes a snapping or popping sound and a feeling of "giving way" as a ligament is torn or bone cracked. A sprain can be very painful, with the pain getting worse when you move your ankle. With a severe sprain, you may not be able to bear weight on your leg.
You may have swelling and bruising. Swelling happens soon after the injury but bruising can take up to 24 hours to fully develop. The swelling around your ankle can make it difficult to move your foot, and your ankle may feel unstable.
You should see a doctor if:
*your ankle remains extremely painful or swollen after about two to four weeks.
*you have a lot of pain, redness or swelling over a bony area of your foot
*you can't bear any weight on the affected leg
*there is any obvious change in the shape of your ankle
Causes
The most common type of ankle sprain is when your foot turns inwards, overstretching the ligaments on the outside of your ankle. This is called an inversion sprain.
Half of all ankle sprains happen during sport. They are especially common in sports that involve running and jumping, landing from a jump, fast changes in direction or lots of stop-starts (such as football, basketball and volleyball).
Other common causes of ankle sprains include:
*walking on an irregular surface
*your foot slipping off the edge of a kerb
*twisting your ankle while climbing stairs
*losing your balance wearing high-heels
Diagnosis
You may not need to see your GP or visit the accident and emergency department at a hospital. It depends on how severe your symptoms are.
If you do seek medical treatment, your doctor will examine your ankle to assess how bad the sprain is. He or she will ask about your symptoms and how the injury happened, which will help establish which ligaments are involved. You will also be asked to try and walk.
Your doctor may recommend an X-ray if he or she suspects that a bone has been damaged and needs specific treatment.
Treatment
Treatment depends on how serious the injury is.
Early treatment
All soft tissue injuries should receive the same immediate first aid treatment. Treatment follows the RICE procedure, which stands for the following.
*Rest the injury initially, then re-introduce movement so you don't lose too much muscle strength.
*Ice packs or a bag of frozen peas wrapped in a towel should be applied to your ankle to reduce swelling and bruising. You could also immerse your ankle in ice. You should not apply ice directly to your skin as it can give you an "ice burn" - place a cloth between the ice and skin.
*Compress your ankle by bandaging it to support the injury and help decrease swelling.
*Elevate your ankle by resting your foot above the level of your heart and keep it supported.
Further treatment will vary according to how badly you have sprained your ankle.
Applying heat - eg warm baths or a hot water bottle - may be soothing. They encourage blood flow, the opposite effect of ice, so these treatments should not be used during the first two days while swelling is developing.
Your GP may refer you to a physiotherapist who can advise you on exercises and may use massage, heat, ultrasound or other treatments. A sports medicine specialist may help you if you play professional or competitive sports.
Further treatment will vary according to how badly you have sprained your ankle.
Applying heat - eg warm baths or a hot water bottle - may be soothing. They encourage blood flow, the opposite effect of ice, so these treatments should not be used during the first two days while swelling is developing.
Your GP may refer you to a physiotherapist who can advise you on exercises and may use massage, heat, ultrasound or other treatments. A sports medicine specialist may help you if you play professional or competitive sports.
Medicines
Over-the-counter painkillers can help reduce pain. Some may help reduce swelling. Painkilling creams or gels don't work any better than tablets. Ask your pharmacist for advice and always read the patient information leaflet that comes with the medicine.
Surgery
Surgery can repair torn ankle ligaments, but there isn't enough evidence to say whether this is better than keeping you ankle in a cast, or wearing a support brace. Your doctor may recommend surgery for torn ankle ligaments that aren't getting better.
Recovering from a sprained ankle
The swelling and discomfort should begin to subside after a few days. At this point, you should begin to move your ankle. Compression bandages should normally be taken off after two days because they limit movement. Instead you can use a support or taping that doesn't restrict movement too much.
Initial exercises can include rotating the foot and moving it up and down. Take care not to cause more pain while you are moving your foot. Try to increase the range of movement each day.
Prevention
A brace or taping that supports your ankle, but still allows you to move it, may help prevent you spraining your ankle again.
Warming up and stretching well when you are taking part in sports may reduce the risk of sprains. Aim for a steady build up to exercise rather than occasional bouts of vigorous sport. Try to do some strength and endurance training before the season begins if you are a competitive sports person.

Cardio For Six Pack Abs

Cardiovascular training or cardio as we know it, is an aerobic solution that allows for more oxygen to be pumped through your body and hence burn more energy, muscle or fat. Latest research suggests that if you want six pack abdominals and a physique like a 100 meter sprinter, then less is actually more. So whats the best cardio for a six pack.
H.I.T.T. - High Intensity Interval Training.
What is it? Well it basically makes you work slightly harder with less time. So forget about the age old notion of spending hours on the treadmill. All you really need is 20 minutes, at a varied pace. Here is why, new research has found that long state steady cardio can actually start burning muscle for energy. Now, muscle is your fat burner, yes, the more lean muscle you have the higher your metabolism. So why would you want to burn your muscles?
On the other hand HITT is anaerobic, like weight training, as the intensity is varied. After a resistance training session your metabolism is continually raised as it tries to repair your body. Enter Interval Training, which is exactly the same. After slow and boring low intensity cardio your metabolism returns to normal, however with HITT your body's' metabolism is raised for up to the next 24 hours, sometimes up to 48 hours! So train with Intensity.
So when it comes to cardio for a six pack, next time your at the gym on your chosen cardio machine or going for a jog...try this.
For the next 20 minutes -
Warm up for 4 minutes.
Run at 8.0 kmh for 1 minute (your level 6-7)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 9.0 kmh for 1 minute (your level 7-8)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 10.0 kmh for 1 minute (your level 8-9)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Run at 11.0 kmh for 1 minute (your level 9-10)
Walk or slow jog at 5-6 kmh for 2 minutes (your level 5)
Cool down for 4 minutes.
Start stripping that fat and seeing your abs today!

What is Palate Cancer?

Cancer of the palate is a cancerous growth that affects the roof of a person's mouth. The roof of the mouth is called the palate, and it has two parts to it. The hard part consists of a bony frontal portion, which is referred to as the hard palate. The softer part at the back is referred to as the soft palate. Cancer can form in either part of the palate; fortunately, palate cancer is a rare condition.
There's a variety of symptoms that may indicate palate cancer. They include painful mouth swelling, lumps, and mouth ulcers. Symptoms such as difficult and uncomfortable swallowing may also point to palate cancer. Other symptoms include night sweats and weight loss. It's important to note that these symptoms can indicate other types of conditions instead of palate cancer; as such, it is critical to be evaluated by a doctor.
To diagnose cancer of the palate, a doctor takes a complete patient history and performs an examination. The doctor will look for abnormalities of the mouth and take a tissue sample, which is referred to as a biopsy. A pathologist in a laboratory will look for cancer cells within this tissue sample. Besides the biopsy, a doctor may order other tests to determine whether or not the cancer cells have spread beyond the roof of the mouth. These tests may include x-rays, CT (computed tomography) scans, MRI (magnetic resonance imaging) tests, and ultrasounds; in some cases PET (positron emission tomography) scans, which use radioactive materials, are also used to locate actively growing cancerous tissue.
When palate cancer is caught early, treatment is more likely to be successful. Radiation therapy or chemotherapy is often used to treat the disease. In some cases, treatment requires both radiation therapy and chemotherapy. Sometimes surgery is necessary, particularly when the cancer has spread to the lymph nodes of the neck or other parts of the body. Laser microsurgery may even be used for removing small- to medium-sized tumors.
In some cases, such as when the cancer spreads and the patient's life is threatened, it is necessary to remove whole portions of the palate. When this occurs, reconstructive surgery may be used to provide a more normal appearance and install tissue flaps and prosthetics that allow the patient to speak and swallow following surgery. Additionally, rehabilitation therapy may be necessary to help the patient overcome speech and swallowing difficulties, learn to choose foods that will minimize chewing and swallowing problems, and adjust to regular life following surgery. Likewise, patients may receive help with quitting smoking if they so desire.
One of the top causes of palate cancer is tobacco use. In fact, it is estimated that up to 90 percent of oral cancers are caused by cigarette, cigar, and pipe smoking. Chewing tobacco and snuff contribute to that statistic as well. Also implicated in the development of oral cancer are alcoholic beverages and conditions like leukoplakia, which causes white patches in the mouth.

HOW TO KEEP OUR PEARL WHITE TEETH

There are many effective methods of teeth whitening available, but some come with heavy price tags. Here are some steps you can take at home to whiten teeth naturally without breaking the bank.
Things You’ll Need:
Straw
Toothbrush
Lemon Juice
Salt
Baking soda
Hydrogen peroxide
Strawberries
Step 1:
Limit your consumption of drinks that stain tooth enamel. A few of these include coffee, tea and red wine. If you simply can't cut back on these beverages, consider drinking them though a straw to limit the amount of liquid that actually comes in contact with teeth.
Step 2:
Brush your teeth immediately after eating, especially if eating foods that stain easily, such as berries.
Step 3:
Rub raw strawberries on your teeth, preferably pureed. There is an enzyme in strawberries that acts as a whitening agent. You'll want to brush and rinse after applying the strawberries to remove the natural sugars and acids they may leave behind.
Step 4:
Eat crunchy foods that require a lot of chewing such as carrots, celery, broccoli and apples. These foods are abrasive and will remove built up plaque, which dulls the appearance of teeth.
Step 5:
Dip your toothbrush directly into baking soda and brush. The results are worth the lousy taste.
Step 6:
Combine lemon juice and one teaspoon of salt to make a paste-like substance. Brush your teeth and rinse. Again, not so pleasant on the palate, but your teeth will thank you.
Step 7:
Use hydrogen peroxide to brush your teeth. Dip your toothbrush into a small capful of the peroxide and brush as you would with regular toothpaste, being careful not to swallow. Rinse with water.
- Tips -
Consider using one of the several whitening toothpastes on the market that have all-natural ingredients.
Brushing after every meal and flossing regularly are the first steps in maintaining a healthy smile.