How to Lose Weight Safely and Quickly

Losing weight requires major lifestyle changes, including diet and nutrition, exercise, and behavior modification. Once you have made up your mind to lose weight, you should make that commitment and go into it with a positive attitude. We all know that losing weight can be quite a challenge. It takes time, practice and support to change lifetime habits. But its a process you must learn in order to succeed.

1. Change Your Eating Habits – To be successful at losing weight, you need to change your lifestyle and not just go on a diet. This requires cutting back on the number of calories you eat by eating smaller amounts of foods and choosing foods lower in calories. It also means being more physically active.

Consider limiting portion sizes, especially of foods high in calories, such as cookies, cakes and other sweets; fried foods, like fried chicken and french fries; and fats, oils, and spreads. Reducing dietary fat alone without reducing calories will not produce weight loss.

2. Increase Physical Activity – Most health experts recommend a combination of a reduced-calorie diet and increased physical activity for weight loss.

In addition to helping to control weight, physical activity decreases the risk of dying from coronary heart disease and reduces the risk of developing diabetes, hypertension, and certain cancers. Researchers also have found that daily physical activity

may help a person lose weight by partially lessening the slow-down in metabolism that occurs during weight loss.

Exercise does not have to be strenuous to be beneficial. And some studies show that short sessions of exercise several times a day are just as effective at burning calories and improving health as one long session. Look at the exercising aspect of your program as fun and recreation and not as a form of grueling and sweaty work.

To lose weight and to maintain a healthy weight after weight loss, many adults will likely need to do more than 30 minutes of moderate to intensive physical activity daily.

Doctors now say that walking is one of the best exercises. It helps the total circulation of blood throughout the body, and thus has a direct effect on your overall feeling of health. There are things such as aerobics, jogging, swimming and many other exercises which will benefit a weight loss program. Discuss the options with your doctor and take his advice in planning your exercise and weight loss program.
About the Author

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How to lose that post-Christmas bulge…

Over-indulged at Christmas & New Year? Feel full, bloated andunhealthy yet again?

Its that time of year when we all promise ourselves we will getfit this year, we will lose those extra pounds and we will joina gym and keep going beyond March – its going to be differentthis year.

And this year, it CAN be different. There IS an alternative totrying every new fad diet thats around; there IS an alternativeto joining a gym and giving up after a couple of months whenyoure not really getting anywhere; there IS a way to help youlook and feel as great as you should do, all day, every day.

The alternative is finding an approach that works for you -finding the diet that makes you feel at your best by identifyingyour metabolic type and finding a way of fitting exercise intoyour daily life so it doesnt feel like an effort or chore thathas to be fitted into your already hectic schedule.

Did you know that it can take only 20 minutes of exercise, fivetimes a week to make improvements in your fitness? Or that thereis a unique diet that identifies the foods that are right foryou? By identifying your individual needs, you will identify notonly which areas of your health & fitness you need to work onbut also which ones you dont, so you can save yourself wastingtime and money on things that just dont work for you.

Working with a Metabolic Typing Advisor helps you identify thefoods that are right for you as an individual – by doing thisand eating right for your metabolic type, your weight shouldnormalise, your energy levels should improve and your cravingsshould reduce if not disappear. And if it sounds expensive, itsnot – you can be typed and have a consultation for the cost of apair of boots! Hows that for good value? – A diet thats rightfor you to help you achieve optimal health for the rest of yourlife for the cost of a pair of winter boots!

And if you are exercising and trying to lose weight, science &research have proven that the most effective combination ofexercise is a moderate amount of cardiovascular exercise withmore resistance training. So for those of you, who pound thetreadmill, swim several hundred lengths or do yoga, Pilates orother aerobics classes, thinking that all those calories youreburning are bound to help you lose weight, think again.

You aremuch more likely to lose weight by replacing some of the cardioexercise with some weight training.

Yes, weights. Most women think lifting weights is for men only -scared theyll get big muscles and look butch. Genetically womendont have the right makeup to gain the same amount of musclemass as men so theyre unlikely to get too big and weighttraining has a massive beneficial impact on preventingosteoporosis in later life.

And before you rush off to join a gym, you might be interestedto know that the weights machines in the gym are unlikely to doyou much good and can even cause injury and faulty movementpatterns. A far more effective way to train is to use one ofthose big bouncy balls that you may have seen – called a Swissor Stability Ball, some dumbbells and a mat. This is all youneed to do a workout at home that strengthens & conditions yourwhole body and helps flatten your stomach at the same time.

But to ensure you are exercising safely, correctly and doing theright exercises for your body, its worth consulting a qualifiedfitness professional, ideally a C.H.E.K. trained professional.These are practitioners who have had some of the highesttraining available and are trained to perform comprehensiveassessments and design exceptional programmes that will get youto your goals faster & more effectively. Unlike other trainers,they will address more than just physical fitness and ensurethat your programme fits into your lifestyle and is sustainablein the long term, not just something you do with them and thenforget about it once youve finished.

If you think its too expensive, then consider how much moneyyoud have wasted by joining a gym and only going for 2 or 3months. Why not put this money towards ensuring you have apersonalised approach to your health & fitness that works? Afterall, whats your health worth to you?

About the author:

Lea Woodward is a fully qualified Health & Wellbeing Coach. Shespecialises in exercise for women, weight loss and correctivepostural exercise. She is C.H.E.K. trained and is a certifiedIntermediate Metabolic Typing Advisor. Using a holisticapproach, Lea addresses all 6 foundational factors of health tohelp her clients feel at their best for long term health. Visitwww.activOne.co.uk for more information.

How to Lift Weights to Lose Weight

HOW TO LIFT WEIGHTS AND LOSE WEIGHT
The 5 Golden Rules
by Michael Stefano

I was barely fifteen when I bought my first set of weights. My best buddy and I lugged the 110-pound set uphill for the twenty plus blocks from the porting goods store to my parent’s basement. Back then pumping iron was reserved for
bodybuilders and others at the extreme end of the exercise spectrum. But there were a dedicated few of us that found
out just how far a little bit of weight lifting could take you.

Today things have surely changed! The popularity of weight training has soared. We’ve discovered that if not taken to an extreme, lifting weights, or “strength training” is one of the healthiest, most fat burning and body transforming fitness systems you can apply.

This article is not about bashing cardio, as aerobic exercise is a useful adjunct in the fight against fat, but in a slower, more drawn out format. But it is about breaking down the barriers that prevent many more individuals from sharing in the benefits of the most phenomenal approach to health, fitness, and weight loss known to man (and woman) -strength training.

In this new millenium, most fitness experts and exercise physiologists agree, a properly executed strength or weight lifting routine can do the following:

Lower blood pressure and cholesterol levels, stabilize blood sugar

Increase bone density, strength, endurance, speed and flexibility

Reduce the risk of heart disease and certain types of cancer

Induce weight loss, tone muscles and create a more youthful appearance

Increase strength, endurance and agility

This list goes on. And while you’re deciding if strength training is right for you, here’s a tidbit of information
that may encourage you to partake – 20 or 30 minutes, two to four times per week. That’s the time it takes to do ALL of the exercises necessary to share in the above benefits, including the transformation of your entire body. But there are guidelines that need to be followed to keep your program not only effective but also safe. An early njury will sideline you before you get a chance to see any real results.

The 5 Golden Rules of Strength Training

Rule One: Apply Perfect Form

Strict adherence to perfect form is absolutely crucial with any strength or weight lifting program. Be sure you get
instruction from a reliable source (book, tape or trainer) and follow it to the letter. Always move slowly through your full range of motion with every exercise, and don’t allow speed and / or momentum to help you complete a lift in a haphazard or jerky manner.

Stay in control of the movement
as you go through it smoothly and deliberately, utilizing proper breathing techniques. Be aware of speed and tempo. The part of the lift where you move the resistance against gravity is defined as the positive phase, and when lowered with gravity the term
negative phase is used. Keep the negative phase (a slow count of four) twice as long as the positive (a slow count of two). You can opt to move even more slowly (up to twice as long on both phases), as a way to intensify the set without adding resistance.

Rule Two: Proper Intensity

Applying the right amount of intensity to every set will speed progress, including muscle development and fat loss. Regardless of how much resistance you’re working against, or how many sets and repetitions you do (see rule number three), ALWAYS work to some level of muscle fatigue. Muscle fatigue is defined as the point in the set when you experience some local discomfort or slight pain in the targeted muscle group.

You needn’t take the “no pain no gain” philosophy to the extreme, but you do need to feel a substantial burn to get real results. Lactic acid is the byproduct of anaerobic exercise, and it’s what causes that burning sensation in your muscles when you near the end of a set. Don’t sacrifice perfect form or attempt to lift or go beyond a resistance level you can safely handle just to get that lactic acid burn.

Quite to the contrary, adherence to perfect form will bring upon muscle fatigue and associated burn much faster, and with a reduced risk of injury or mishap.

As mentioned in rule one, slowing speed and tempo is another way to increase intensity when you don’t have the option of creating additional assistance. This works well with exercises that utilize body weight only.

Rule Three: Control Weight, Sets, Reps

Anyone embarking upon a new strength training program wants to know, “How much weight should I lift?” and “How many sets and repetitions should I do?” Your selections here will largely control the overall effect of each workout.

Select a resistance level (or weight) that allows you to hit

fatigue in a pre-established rep range that coincides
with the results you want. But remember the cardinal rule; don’t “waste” a set because you initially picked too
little resistance, work to some level of muscle fatigue regardless of the number or reps completed, and adjust
resistance on subsequent sets.

The more intensely you train, the fewer sets are required to get the same results but limit total sets to two or
three per exercise. If working at the proper intensity levels, your entire workout should be no more than 10 or
15 sets This can be accomplished in one session or split into two (see rule four for more details on frequency of
exercise).

Keep your objectives in mind, the addition of any amount of lean muscle mass will burn more fat 24 hours a day.

Rule Four: Adequate Rest and Recovery

Intense exercise combined with an inadequate amount of rest equals a failed program. Whether you create intensity by doing extra sets or working past muscle fatigue on every
movement, intensity mandates plenty of recovery time.

Let’s take a look at how to make sure we recover properly from set to set, as well as workout to workout. Every workout should start off with a five minute warm up. This could be a walk, jog, step in place, or any such activity. Immediately after the warm up move right into your first set done to fatigue in your correct rep range. So how long do you rest before doing set number two?

Long rest between sets is compatible with lifting heavy weight at low repetitions. A three-minute rest will allow you to recover completely and be ready for a heavy weight on the next set. Shorter rest between sets will lead to more tone, endurance, and fat-burning effect. A recovery time of one
minute or less will keep your heart rate elevated, necessitate the use of a somewhat lower resistance level possibly still more than you used on the first set), and burn a lot more fat.

On a weekly basis, more intensely trained muscles need more rest. If, for whatever reason (illness, age, fitness level), you need to keep intensity at a minimum, repeating two or three full body workouts each week with at least 48 hours between each workout is the way to go.

On the other end of the spectrum, if you’re ready, willing, and able to crank up intensity, be sure to rest an
adequate amount of time before repeating exercise on the
same muscle group (from 48 to up to 96 hours). By splitting your full body routine in half, you can create two separate workouts that train the whole body in two sessions. This would result in four “half” workouts each week.

Rule Five: Utilize Multi-Muscle Movements

Stick to exercises that act upon more than one muscle group. For example, many of us are interested in maintaining lean and well-toned arms. After all, this is the part of your body (man or woman) that gets exposed all summer long, and there’s the temptation to do endless bicep curls or tricep presses.

But the biceps and triceps are relatively small muscles that don’t need a lot of work. As a matter of act, when bench pressing, the chest, shoulders and arms are all trained at
the same time. This translates into a much higher calorie burn and greater overall muscular development. If you want to lose weight when you lift, forget about isolating small muscles.

Do an extra set of exercises like the bench presses for the upper body and squats for the lower body. An easy way to differentiate between exercises that isolate small muscles, and those that work many muscles simultaneously, is to observe how many joints come into play as you go through the full range of motion called for. Multi-muscle movements will work across at least two joints (usually the elbow and shoulder, or the hip and knee). Stick with these “big” exercises that not only work many muscles, and challenge the
body in a more functional capacity, but bring a host of balancing and stabilizing muscles into play as well.

Quick Review of the 5 Rules

Rule 1: Adhere to perfect form, following instructions/illustrations closely

Rule 2: Accelerate progress and overall results by increasing intensity levels

Rule 3: Control weight lifted and reps performed to bring about desired results

Rule 4: Adequate rest and recovery time is essential to continued success

Rule 5: Stick to multi-muscle movements like squats and bench presses

About the Author

Michael Stefano: Author of The Firefighters Workout Book, Not Just For Firefighters! Special Offer: Lose weight and get in the shape of your life with the FREE Train For Life Newsletter, as well as customized workouts for both men and women.
Go To: ttp://www.firefightersworkout.com
Mailto: ContactUs@firefightersworkout.com

How to Have a Beautiful Skin

Your skin is the largest organ of your body, just like your heart or your kidney. Its job is to protect your insides so it is important for it to be healthy. If you eat a healthy diet, drink lots of water, keep it clean, and protect it from the sun, your skin will stay healthy all your life.

A skin care program is the combination of skin care products and a routine that will be most beneficial to the skin. You will first need to consider your diet and type of life-style since these two factors play an important role in the health of a persons skin.

Diet – Eat Well

What you put into your body has a huge effect on how the outside looks and feels. Eating healthy foods is important. Remember to feed and nourish your skin by eating the proper foods. Give your skin a drink too. Eight glasses of are essential to maintaining your skins elasticity and suppleness, say experts. The water you choose can be sparkling water, mineral or straight from the tap. You still cant beat the old fruit and vegetable diet when it comes to good health and a good complexion.

Hygiene – Keep your skin clean.

You need to give some thought and consideration to the type of makeup you use. And be sure to clean your tools regularly. Things such as cosmetic brushes get dirty and can carry bacteria and germs and may cause skin irritations and breaking out. A good way is to soak brushes for about 10 minutes in a dish of warm, soapy water using mild liquid detergent or baby shampoo. Rinse and blot excess moisture with a towel and stand the brushes, handle end down, in a tall glass until they are thoroughly dry.

Keep environmental pollutants from being absorbed into the skin with a good moisturizer that also acts as a skin barrier. Check the labels for those with added Vitamin A, C and E, which help

block the penetration of pollutants.

Exercise – keep fit

A good exercise program such as aerobics can activate and rejuvenate the skin and improve circulation and blood flow. Also, body sweat triggers production of sebum, which is the skins own natural moisturizer.

Sleep – get an adequate amount of quality sleep

Be sure to get enough sleep. An adequate amount of quality sleep can help recharge and rejuvenate the body, making it more resilient. Lack of sleep can lead to tired lifeless skin and circles under the eyes. To avoid morning eye or facial puffiness, sleep on your back so fluid doesnt collect there. And, you can keep the oil from your hair away from your face by wearing a head covering or a soft headband when you go to bed.

De-Stress – RelaxGet serious about stress reduction. Skin conditions such as acne appear on many people who are stressed out, and chronic skin conditions then to get worse. Set aside quiet time to meditate or daydream. Breathing exercises are excellent for reducing stress. And keep in mind that too much stress can affect your overall health as well as your complexion. A more detailed version of this article is available at: http://hair-removal-tips.blogspot.com/
About the Author

Copyright

Natural Acne Remedies

Some adults and teens who suffer from acne may refer to try cures that are natural instead of pharmaceutical. Here are some natural acne remedies.

One of the first things that a natural practitioner will tell you is that its whats inside that counts. Although most dermatologists will tell you that what you eat has no effect on your skin, a healthy diet can have positive effects on your skin, as well as your life in general. Follow sensible guidelines. Drink six glasses of water a day. Try to find organic produce. Eat lots of fresh fruits and vegetables. Broil you food. Avoid fried foods. Eat fiber rich foods such as lentils and beans. Limit your alcohol intake. Go light on the caffeine, only two cups of tea or coffee a day. Stay away from sodas, too much sugar and caffeine. Along with a glowing and radiant complexion you might shed a few pounds along the way!

To go along with a healthier diet supplements are suggested. Here are some supplement suggestions. A good daily multi vitamin. Vitamin C. An antioxidant blend of A, C, E, zinc, selenium. A

fatty acid supplement such as primrose oil or fish oil. It is suggested that you talk with a qualified nutritionist to help with deciding what supplements you should take.

Now youve taken care of the inside, there is work to do on the outside. Have a facial monthly. This will help keep your skin healthy and glowing. Your aesthetician will help you to identify your skin type and make recommendations about cleansers and moisturizers. This facial should include an exfoliation. If you suffer from acne as an adult you will still need to keep your skin moisturized. Make sure that you use an SPF on your skin everyday.

There is no such thing as an overnight cure for acne. Keep in mind that any treatment takes time. A healthy diet, added nutritional supplements and a well thought out cleaning regimen will help. Give any program you start on at least 6 to 8 weeks to show results.

About The Author

Steve Wilcott

This article courtesy of http://www.solutions-for-acne.net.

My best makeup beauty tips

1) Never wash your face with soap. Soap contains an astrigent that strips away moisture, therefore damages your skin eventually.

2) Always cleanse, tone and moisturize. Milky cleansers are best to use (eg. Marcelle Cleansing milk).

3) Never squeeze pimples, if you find that youre getting lots of them, forget about over the counter products…..they wont work on you, they only work on people that get a zit once in a blue moon. Instead, get to a dermatologist as soon as possible and youre skin will be clear in no time.
Trust me, I used to have severe acne, I saw a dermatologist, 4 months later my face was smooth as a babys butt and it still is.

4) Apply a yellow-toned concealer under dark circles and anywhere you might see imperfections. Next, apply foundation with a sponge, blend smoothly and make sure it matches your skintone!!! So many girls now a days look like theyre wearing masks and thats because theyre not choosing the right color for their skin.

5) Powder your face with a translucent powder and use a nice, big, soft, puffy brush (my favorite brushes are QUO brand). Powdering will take shine off of your face and ease the application of blush.

6) Apply your favorite blush color (my favorites are pinks and oranges) on the apples of your cheeks

using a soft brush so you can blend well.

7) Apply your favorite eyeshadows…..using 2 different colors always looks prettiest. The base color is usually the lightest color and the contour color is the darkest.

Curl your eyelashes if yours arent very long. Then apply mascara. Never apply mascara before curling your lashes…..or else youll lose some.

9) Line your lips with a lipliner, then fill your entire lip area with the same lipliner as well. Then apply your favorite color of lipstick. By doing this your lipstick will surely last longer.

10) You look beautiful! Always practice….youll be an expert in no time.

And dont forget to always remove your makeup before going to bed…its not good for your skin if you dont. It can clog your pores, leading to pimples and it will age your skin faster.

About the Author

Yasiv Marin is a premier make-up artist offering professional makeup for weddings, graduations, fashion/photography, film/TV, print or any special occasion. Based in Vancouver, BC, she’s one of the fastest rising makeup artists in Canada. Graduating from Blanche Macdonald Centre, her creative, elegant, and detail oriented personality is truly impressive. Vist her at Vancouver Makeup Artist

Mud masks that reduce the negative effects of oily skin

Copyright 2005 Jason Bibb

The beauty of your skin is one of the most important issues youhave to deal with on a daily basis. And it is known that ahealthy skin is a beautiful skin, so working to maintain anexcellent skin health level is essential. A toned, cleaned andrefined skin will look healthier, more flexible, and will makeyou feel good when you look in the mirror. However, because ofthe negative factors bombarding our skins health every day, youshould also consider some extra help in keeping it healthy – mudmasks are one of the best resources in this case. Mud masks arecheap, efficient and easy to apply – there is no need to hire acosmetician to do it and you can simply apply them in thecomfort of your own home, at any time you wish. The curativeproperties of the special mud used for the mask make sure thatyour skin pores area allowed to breathe while unnecessary oilsare removed and absorbed by the chemical elements in the mud.

Mud mask benefits

There are several benefits worth mentioning. The mostappreciated aspect is the fact that the mask helps you get ridof excess facial oil, which is the cause for most skin relatedproblems, such as acne and blemishes. Tension lines and wrinklesare also reduced because the mask makes your facial skin moreflexible. A nicer, less shinier skin texture is also noticedwith people using

mud masks properly. Even muscle relaxation ispossible, as the drying action of the mud performs theequivalent of a massage on your face muscles. The cleaningeffects of the mask are even more profound, as the drying mudtraps bacteria and dead skin cells, which are then completelyremoved.

Applying the mud mask

When you are getting ready to apply the mud mask, make sure thatyou facial skin is clean. This means removing any make up orblush by a gentle wash, without soap. Follow the instructionfound on the mud mask package and make sure to apply the wet mudon your face in an uniform manner. Cover up as much of the faceand neck as you wish and then relax and allow the mask to dry.It helps if you do not move your facial muscles too much whilethe mask is drying, as this will lead to cracks and debris willalso fall on the floor. Most mud masks dry completely in about aquarter of an hour after which you can rinse the mask of withsome warm water. Once the face is clean of all the mask remains,use an exfoliating scrub to complete the process. Finish themask treatment with a moisturizer that is appropriate for yourskin type.

About the author:

Cachebeauty is a very well known beauty supply dealer, doingover 2 million in sales each year. To get more information onbeauty and beauty supplies please visithttp://www.cachebeauty.com

More Vitamins and Minerals Needed for Hair Growth

In another article, I pointed out the importance of making sure you get plenty vitamin A and B-vitamins every day for healthy hair. There are addition vitamins and minerals that you want to make sure you maintain your diet to make sure you reduce hair loss.

Vitamin C

Vitamin C is responsible for the development of healthy collagen, which is necessary to hold body tissues together. A vitamin C deficiency can cause split ends and hair breakage, yet this is easily reversible with an increase to normal vitamin C levels. Vitamin C can be found in foods such as fresh peppers, citrus fruits, melons berries, potatoes, tomatoes, and dark green leafy vegetables. Vitamin E

Vitamin E is necessary to provide good blood circulation to the scalp by increasing the uptake of oxygen. Vitamin E is derived from foods such as green leafy vegetables, nuts, grains, vegetable oils, and most ready-to-eat cereals, which are fortified with vitamin E. Vitamin E deficiencies are rare in people in North America and Europe.

Copper

Copper is a trace mineral that is also necessary in the production of hemoglobin. Hemoglobin is vital to the process of carrying oxygen to tissues and to the hair follicle. Good sources of copper are liver, seafood, nuts, and seeds.

Iron

Another key mineral vital in the production of hemoglobin is iron. Iron is found in two forms, heme and non-heme; heme iron is much easier to absorb into the system. Of course most people know that red meat is a good source of iron, however red meat is non-heme iron and is difficult for the body to absorb, as are many iron

supplements.

Good heme iron sources are green leafy vegetables, kidney beans, and bran. Also, one can increase the absorption of non-heme iron into the body by consuming non-heme food sources and vitamin C sources in the same meal.

Zinc

Zinc is another vital component of healthy hair. Zinc is responsible for cell production, tissue growth and repair, and the maintenance of the oil-secreting glands of the scalp. It also plays a large role in protein synthesis and collagen formation. For this reason, zinc is important for both hair maintenance and dandruff prevention.

Most Americans are deficient in zinc. Most foods of animal origin, particularly seafood, contain good amounts of zinc; oysters are particularly rich in zinc. Zinc is also found in eggs and milk, although in much smaller amounts. Zinc from sources such as nuts, legumes, and natural grains differ from than those found in animal sources and are not easily used by the body. Oats are a good source of zinc, which is readily absorbed by the body. If you take antacid for heartburn you lower your ability to digest and absorb vitamin C and iron. As you make your stomach acid more alkaline, with antacids, your ability to absorb vitamin C and iron decrease.
About the Author

Rudy Silva has a degree in Physics and is a Natural Nutritionist. He is the author of Constipation, Acne, Hemorrhoid, and Fatty Acid ebooks. For information on constipation and other remedy ebooks go to: For more information on hair loss go to: http://www.hair-loss-remedies.for–you.info

More vegetable Constipation Remedies

Here are more constipation remedies using vegetables. Use vegetables every day for good health. When you have constipation then you want to eat more vegetables and fruits than normal. After you clear your constipation, them back off from eating excess vegetables and just eat what you need to prevent constipation.

Carrots, Cabbage and Raisins

Because carrots contain fiber, they help to form a good stool and promote peristaltic action. By combining carrots with cabbage and raisins, you can create an even more powerful food that will help in relieving constipation. Combine the following vegetables to form an evening salad:

• Chopped carrots
• Shredded cabbage (raw or slightly steamed)
• Romaine lettuce
• Cauliflower
• Cucumbers
• A handful raisins
• Sprinkle a tablespoon of grounded flax seeds
• Mix in 1 – 2 tablespoons of olive oil or more
• Mix in 1 tablespoon of flax seed oil
• Mix in 2 tablespoons of apple cider vinegar or more
• One tablespoon of lecithin granules

Eat this salad once or twice a day for three days. After that you should continue to eat a vegetable salad for lunch or dinner. Make sure to drink plenty of water when eating more fiber.

Carrot and Spinach Juice

Combine 10 oz of carrot and 6 oz of spinach juice. Drink two pints daily. Both these vegetables have nutrients to help relieve your constipation.

Cucumber

Cucumbers are good for preventing constipation. But they can be used in the carrot-spinach juice or the apple-spinach juice. Cucumbers make these juices more powerful. Use only about

More Fruit Constipation Remedies Part II

Here are some more constipation remedies using fruits. Try to get your organic fruits and eat them as soon as possible. The longer you keep fruits, without using them, the less enzymes and nutrients they have.

Apricots

Apricots are one of most nutritious fruits since they are high in fiber, vitamin A, C, potassium, and have many other minerals. One apricot has around 1000 IU of vitamin A. This vitamin is mainly in the form of the precursor beta-carotene.

Apricots have a laxative effect and are usually available during the summer. Dried apricots are also good and are much higher in vitamin A and in minerals.

Use dried apricots that have not been dried with sulfur dioxide. Some people are allergic to sulfur dioxide and it is considered a pollutant that is found in our air. This chemical is a preservative that prevents apricots from turning brown.

If you have an ulcer, eating apricots with sulfur dioxide can increase your stomach acid and aggravate it.

Avocado with Apple Cider Vinegar and Lemon

Heres a recipe that will make you go to the bathroom in a couple of hours.

Peel 1-2 avocados
Add a little sea salt
3-4 tablespoons of apple cider vinegar (to taste)
1-2 tablespoons of lemon (to taste)
Mix all together and spread on your favorite crackers
Have a good time eating

Yes, avocados are high in fat but they contain fat that is good for you, monounsaturated. In 4 oz., half of an avocado contains 500mg of potassium and folate.

Bananas

Bananas are rich in potassium. They assist in healing open wounds in the interior body membranes. They are helpful in stopping diarrhea and at the same time in promoting bowel movements.

Eat two bananas on an empty stomach followed by a glass of distilled water. After your constipation is cleared, eat only one banana

each day.

Blueberries

Blue berries can act as a laxative for some people despite its use to stop diarrhea. These berries have chemicals, anthocyanosides that can kill bacteria and viruses

Blueberries are also good for reducing inflammation. This makes them good for inflammations that occur all along the gastrointestinal tract.

Boysenberries

Boysenberry juice has a gentle natural laxative action on your bowel. When your constipation is not extra serious this juice will help move things in your colon.

Cantaloupe

Cantaloupe is one of best fruits you can eat. It contains many minerals and has Vitamin A and C. It is high in potassium. It has plenty of fiber and is useful for constipation.

Cherries

Cherries are high in potassium, fiber, and many other minerals, which are effective in neutralizing body acid. They contain vitamins B-1, B-2, folic acid and niacin.

Cherries have a laxative effect and can start peristaltic action.

Eat fresh cherries throughout the day or drink 3 glasses, 8 oz, of cherry juice during the day. Buy cherry juice in glass container. Eating and drinking cherries like this has kept me from having constipation. Cherries are usually only available during the summer, but you can buy cherry juice anytime.

Dried cherries can also be used except the can be expensive.
Use these fruits mention as constipation remedies and at the same time gain the benefits of their nutritional value.

About the Author

Rudy Silva has a degree in Physics and is a Natural Nutritionist. He is the author of Constipation, Acne, Hemorrhoid, and Fatty Acid e-books. He writes a newsletter called natural-remedies-thatwork.com and his information on other topics can be seen at http://www.stop-constipation.com or at http://www.constipation-remedies.for–you.info