Pilates: The Secret to an Amazing Body

From Health magazine
Pilates is the workout to turn to for a flat tummy. A 2008 study found that Pilates mat exercises engage and strengthen the deeper ab muscles responsible for a sleek, flat stomach. But Pilates isn’t just about whittling your waistline: It can also give you exceptional whole-body toning and graceful posture, plus make your daily activities (like hoisting groceries) easier to do.

Ready to get a Pilates body of your own? We’ve partnered with New York City–based expert Kristin McGee (she's trained LeAnn Rimes), to bring you the ultimate 20-minute Pilates workout. Do it three times a week for a month to drop up to 6 allover inches.
 

Circles in the sky

For core, inner thighs, outer hips, butt

Lie on your back with hands behind your head. Contract abs, lifting upper body slightly off the ground. Raise right leg 5 inches (or keep it on the ground if that’s too challenging) and left leg straight up toward the sky. Keeping your core engaged and hips stable, trace 4 softball-size circles clockwise with your entire left leg; reverse, circling 4 times counterclockwise. Lower both legs, switch sides, and repeat.
 

Incline plank

For triceps, biceps, chest, core, quads, hamstrings, butt

From a seated, feet-forward position, place hands on ground slightly behind waist, fingertips facing forward. Straighten both legs, pressing heels and palms into the ground, and contract abs while lifting hips up, forming a straight line from head to toe. Keep gaze forward and shoulders pressed down; don’t lock your elbows. Lift your left leg straight up as high as you can (shown), then lower it without allowing your right hip to sag. Do 4 reps; repeat on opposite side.
 

Donkey kickbacks

For triceps, biceps, core, butt, hamstrings, back

Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground. Keeping abs engaged, bring right knee to nose (shown). Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back. Repeat 8 times; switch legs and repeat.
 

Swan dive

For triceps, shoulders, lower back; stretches abs, chest

Lie on your stomach, stretch your arms overhead, point your toes, and lift your arms and legs about 6 inches off the ground. Hold for 1 count, imagining your legs being pulled out and back, away from your hips. Next, circle your arms out to the sides and behind you. Exhale and reach your arms toward your toes, palms facing in (shown). Hold for 1 count, then bring arms back to starting position and relax entire body to ground. Repeat 6–8 times.
 

Side incline with a twist

For triceps, biceps, core, waist

Lie on your right side with forearm directly under shoulder, hand perpendicular to your body, and legs stacked. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to feet. Extend your left arm toward the sky, staying engaged through your core (shown). Now scoop your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up. Come back up; repeat 4 times, then lower body to the ground. Repeat on the opposite side.
 

Charlie's Angels abs

For triceps, lower abs, inner thighs, hips

From a seated, feet-forward position, lean your upper body back while contracting your abs. Straighten arms, interlacing all fingers except your index fingers. Lift knees, forming a tabletop with shins. Keep arms pointing forward and circle knees to the right, down, to the left, and up (shown); reverse direction. (If this is too challenging, place palms on floor behind you for support.) Complete 4 circles in each direction. Maintain a 120-degree bend in knees, straightening out as you circle through the 6 o’clock position. Continuously contract abs to protect lower back. Repeat 2–4 times.

October Conscious Box - Gluten-Free

October Conscious Box 2013 - Gluten-Free

How Does Conscious Box work?

Conscious Box is the best way to discover the most ethical and sustainable products on the planet! Focusing on strict tenets of organic, fair trade, and pure and natural products, each month Conscious Box will introduce you to healthy and honest alternatives for every aspect of your life and for every member of your family. Discover the best natural products, earn points for leaving feedback and reviews, and buy your favorites at incredible discounts!

• Get a variety of unique pure & natural products every month!
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Justin's Maple Almond Butter

Snack Out Loud Jalapeno Cheddar Bean Snacks

AllergEase

Lifesoap Lavendar 1oz bar

TEAS’ TEA® Jasmine Green Tea

Carolla's Beeswax Skin Creme

 

Garden harvest 10/26/14

10/26/14 - Today's harvest - Curled Scotch kale, Dino kale, Collard greens and Swiss Chard

10 Exercises for Healthy Knees

Save your knees

Whether you're a gym rat (like myself) or you simply have a rigorous walking routine, your knees take a pounding day to day. What's more, women are more likely to experience knee pain than men. Blame it on our wider hips—that anatomical fact leads to more stress. Plus, it has been reported that female hormones, such as estrogen, seem to weaken the ligaments around the knees. With the odds stacked against us, it's crucial that we take the steps necessary to injury-proof one of the most important parts of our bodies.  Add a few of these key exercises to your next workout routine to help keep your knees ready for action.
 

Single-leg hamstring curl

Using your right hand for support (hold the back of a chair, the wall, or even a tree trunk) shift your weight to your right leg. Slowly bend and lift your left knee, engaging your hamstring to bring your lower leg high behind you (as shown); lower your foot. Do 20 reps and then switch legs. 
 

Calf stretch

Stand at arm's length away from a wall. Place your right foot behind your left foot. With your hands against the wall for support, slowly bend your left knee forward, keeping your right knee straight, your right heel on the floor, and your left knee above your left foot. Hold for about 30 seconds. Switch legs and repeat.
 

Side-lying hip lift and leg lift

Lie on your left side, hips and feet stacked. Place your left forearm on the floor for support and prop your upper body up (A). Lift your hips off the floor into a side plank (B). Lower down to the start, then raise your right leg about 3 feet (C). Return the to start. Do 30 reps (or if you can't get to 30, as many as you can) and then switch sides. 
 

Temple pose

Stand with your feet at least 4 feet apart, toes turned out to 45 degrees. Bring your palms together at heart level, lifting your chest and dropping your shoulders. Inhale, then begin to bend your knees until your thighs are parallel to the floor (or as close as you can get to that). Be sure your knees stay over your feet (don't let them cave in toward each other!), and keep your back as straight as possible without arching it. Draw your belly in and up, and drop your tailbone down. Hold for five to 15 breaths; release and return to standing. Repeat up to three times.
 

Partial squats

Stand with your feet shoulder-width apart and pointed straight ahead. Slowly squat until you’re at about a 45-degree angle, bending at the knees but making sure the knees do not extend forward beyond the toes. To help keep your balance, try the partial squat while leaning your back against a wall (partial wall squat).
 

Leg raises

Lie face up with your left knee bent, right leg straight, arms by your sides with palms on the floor. Exhaling, lift your right leg toward your chest as comfortably as possible while contracting the front of your thigh; keep your abs tight and hands on the floor. Immediately and slowly lower your leg back to the start; switch legs and repeat. Do 10-12 reps per side.
 

Step ups

Step up onto a low bench or stair with your right foot, then bring up your left foot. Step back down, right foot first. Do 20 reps; then repeat, starting with your left foot. Too easy? Make the move more challenging by holding a dumbbell at your shoulder with your right arm when stepping with your left leg, and your left arm when stepping with your right leg.
 

Bridge

Lie with your knees bent, your arms at your sides, palms down. Tighten your glutes and core; raise your hips to form a straight line from your shoulders to your knees (A). Bend your right leg toward your chest (B); straighten your leg and point foot (C); bend your leg and return to start. Repeat, alternating sides, for 1 minute.
 

Quadriceps set

Lie or sit on the floor with your right leg extended straight out in front of you and a towel roll under your right knee. Push your knee down into the towel while you tighten your thigh. Hold for five seconds, then release. Do three sets of 10 reps, then switch legs.
 

Reclined butterfly

Lie on your back with the soles of your feet together and your knees bent and dropping toward the floor. Place your arms, palms up, by your sides, keeping your shoulders back and your chest open. Close your eyes and inhale through your nose while slowly counting to four, then exhale while counting back down to one. Continue for 10 minutes, or as long as it takes you to feel fully relaxed.

Posture

6 Bad Postures That Are Ruining Your Health & How To Correct Them

 by Jeff Roberts
Straighten up that back soldier! No seriously, if you are like the majority of the population, chances are you are suffering from symptoms correlated with bad posture. Catching a glimpse of myself in the mirror, it’s easy to see that I have forward neck/head posture. This is normally caused by a variation of weak neck muscles, seated job positions, incorrect sleeping positions, and prolonged computer or TV use.  But other than the un-esthetic aspect of bad posture, there’s really not much to worry about right?  Wrong.

Over time, poor posture takes a serious toll on your spine, shoulders, hips, and knees. In fact, it can cause a cascade of structural flaws that lead to back and joint pain, reduced flexibility, and compromised muscles, all of which limit your ability to burn fat or build strength.

Worst of all, bad posture can cause nerve constriction. As the spine changes in shape, the resulting movements or subluxations can put pressure on the surrounding spinal nerves. Because the nerves that connect to the spine come from all over the body, these pinched nerves can not only cause neck and back pain but may also cause pain in other unrelated areas of the body.
The following article will explore 6 common bad posture positions that many of us are making and will provide solutions to help correct these postures.

Rounded Shoulders

The problem: The sternoclavicular joints are unstable, therefore the body recruits the pectoris minor muscles to stabilize the joint. This brings the shoulder forward. With the shoulder forward, the upper trap turns on helping to support the shoulder from the neck. There is also a relationship with the thoracic spine & the sternum. The exercise described recruits global muscles to do the work of the postural muscles what happens is that for a short period of time holding through these muscles works then the muscles fatigue and the person falls back into the poor posture.

The fix: Lie facedown on the floor, with each arm at a 90-degree angle in the high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together. Hold for five seconds. That’s one rep; do two or three sets of 12 reps daily. Changing posture has to happen by working the postural muscles which are deep to the global muscles.

Forward Neck/Head

  The problem: Stiff muscles in the back of your neck. 

The fix: Moving only your head, drop your chin down and in toward your sternum while stretching the back of your neck. Hold for a count of five; do this 10 times a day. Be careful not to push too hard or you will risk shifting your vertebra, which can lead to constant headaches. 

Anterior Pelvic Tilt

 The problem: There is a lack of support through the transverse abs and usually the lower 2 lumbar vertebra are unstable which is why the body tightens up the psoas & iliacus. There is often unstable hip joints due to stretched joint capsules as well.
The fix: Kneel on your left knee, with your right foot on the floor in front of you, knee bent. Press forward until you feel the stretch in your left hip. Tighten your butt muscles on your left side until you feel the front of your hip stretching comfortably. Reach upward with your left arm and stretch to the right side. Hold for a count of 30 seconds. That’s one repetition; do three on each side.

Elevated Shoulder

 The problem: The muscle under your chest (running from your ribs to your shoulder blades) is weak. This is often the Levator scapula muscle in spasm, supported by a tight upper trap.
The fix: Sit upright in a chair with your hands next to your hips, palms down on the seat, arms straight. Without moving your arms, push down on the chair until your hips lift up off the seat and your torso rises. Hold for five seconds. That’s one repetition; do two or three sets of 12 reps daily.

 Pigeon Toes

  The problem: This problem is a bit too complex to sum up in a sentence, however some contributing factors to pigeon toes may be weak muscle support from the glutes, bone deformities, arthritis, and more.
The fix: Lie on one side with your knees bent 90 degrees and your heels together. Keeping your hips still, raise your top knee upward, separating your knees like a clamshell. Pause for five seconds, then lower your knee to the starting position. That’s one rep. Perform two or three sets of 12 reps on each side daily.

Duck Feet

The problem: Again, this problem could be caused my many factors. One contributing factor may be that your oblique muscles and hip flexors are weak.

The fix: Get into a pushup position with your feet resting on a stability ball. Without rounding your lower back, tuck your knees under your torso, using your feet to roll the ball toward your body, then back to the starting position. That’s one rep. Do two or three sets of six to 12 reps daily.

Assess Your Posture Right Now!

Wear something form-fitting and take two full-body photos—one from the front, one from the side. Relax your muscles and stand as tall as you can, feet hip-width apart. Then refer to the fix-it plan (below left) to diagnose your posture problems.

1 / Look at your ear. If it’s in front of the midpoint of your shoulder, your head is too far forward.

2 / Can you see your shoulder blade? That means your back is too rounded.

3 / If your hips tilt forward and you have a belly pooch (even if you don’t have an ounce of fat on your body) and your lower spine is arched significantly, this means you have an anterior pelvic tilt.

4 / Look at your shoulders. One shouldn’t appear higher than the other.

5 / Check out your kneecaps. Do they point inward, causing your knees to touch when your legs are straightened?

6 / See if you’re duck-footed. Your toes will point outward more than 10 degrees.

There you have it! Correcting poor posture while you are young will help prevent further more severe complications in the future. Try these corrective procedures and let us know how they work for you in the comment section below

36 Foods That Help Detox and Cleanse Your Entire Body

by John Summerly

Practiced for thousands of years by cultures around the world –detoxification is about resting, cleansing and nourishing the body from the inside out. By removing and eliminating toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health. These foods will assist in boosting your metabolism, optimizing digestion, while allowing you to lose weight and fortify your immune system.

1. ARTICHOKES
Artichokes help the liver function at its best, which in turn will help your body purge itself of toxins and other things it doesn’t need to survive. It ups the liver’s production of bile, and since bile helps break down foods which helps your body use the nutrients inside them, an increase in bile production is typically a good thing.

2. APPLES
Apples are full of wonderful nutrients. You get fibre, vitamins, minerals and many beneficial phytochemicals such as D-Glucarate, flavonoids and terpenoids. All of these substances are used in the detox process. One flavonoid, Phlorizidin (phlorizin), is thought to help stimulate bile production which helps with detox as the liver gets rid of some toxins through the bile. Apples are also a good source of the soluble fibre pectin, which can help detox metals and food additives from your body. It’s best to eat only organic apples as the non-organic varieties are among the top 12 foods that have been found to contain the most pesticide residues. Organically produced apples also have a 15 percent higher antioxidant capacity than conventionally produced apples.

3. ALMONDS
Almonds are the best nut source of Vitamin E. In fact, just one ounce contains 7.3 mg of “alpha-tocopherol” vitamin E, the form of the vitamin the body prefers. They’re also high in fiber, calcium, magnesium, and useable protein that helps stabilize blood sugar and remove impurities from the bowels.

4. ASPARAGUS
Not only does asparagus help to detoxify the body, it can help you wage the anti-aging battle, protect you from getting cancer, help your heart to stay healthy, and is a general anti-inflammatory food. It’s also known to help with liver drainage, which might sound like a bad thing, but since the liver is responsible for filtering out the toxic materials in the food and drinks we consume, anything that backs up its drainage is not doing you any favors. Asparagus also helps reduce risk of death from breast cancer and increase the odds of survival.

5. AVOCADOS
This wonder fruit is packed with antioxidants, lowers cholesterol and dilates the blood vessels while blocking artery-destroying toxicity. Avocados contain a nutrient called glutathione, which blocks at least 30 different carcinogens while helping the liver detoxify synthetic chemicals. Researchers at the University of Michigan found that elderly people who had high levels of glutathione were healthier and less likely to suffer from arthritis. Consuming avocados is associated with better diet quality and nutrient intake level, lower intake of added sugars, lower body weight, BMI and waist circumferences, higher “good cholesterol” levels and lower metabolic syndrome risk.

6. BASIL
Basil has anti-bacterial properties, and it’s full of antioxidants to protect the liver. The active ingredients are terpenoids. It is also wonderful for digestion and detoxification, too. It supports the functioning of the kidneys and also acts as a diuretic to help the body expel unwanted toxins. Basil has been known to have anti-ulcer qualities as well as antimicrobial effects that guard against bacteria, yeast, fungi and mold. Basil seed can also help with constipation. The anticancer properties of basil may also relate to its ability to influence viral infections.

7. BEETS
A single serving of beets can do more for your health than most foods in the produce isle. Not only can they boost your energy and lower your blood pressure, but eating beets in the long-term can help you fight cancer, reduce arthritic pain, boost your brain as well as help you lose weight. Beets contain a unique mixture of natural plant chemicals (phytochemicals) and minerals that make them superb fighters of infection, blood purifiers, and liver cleansers. They also help boost the body’s cellular intake of oxygen, making beets excellent overall body cleansers. When you’re detoxing, beets will help by making sure that the toxins you’re getting out actually make it out of your body. Many detox cleanses go wrong when toxins are reintroduced to the body because they don’t make it all the way out.

8. BLUEBERRIES
Blueberries contain natural aspirin that helps lessen the tissue-damaging effects of chronic inflammation, while lessening pain. Just 300 grams of blueberries protects against DNA damage. Blueberries also act as antibiotics by blocking bacteria in the urinary tract, thereby helping to prevent infections. They have antiviral properties and are loaded with super-detoxifying phytonutrients called proanthocyanidins.

9. BRAZIL NUTS
These tasty treats are packed with selenium, which is key to flushing mercury out of your body. The body uses selenium to make ‘selenoproteins’, which work like antioxidants preventing damage to cells and there is growing body of evidence to show it has a key role in our health. The consumption of brazil nuts has been found to be inversely associated with risk of pancreatic cancer, independent of other potential risk factors for pancreatic cancer.

10. BROCCOLI
Broccoli specifically works with the enzymes in your liver to turn toxins into something your body can eliminate easily. If you’re stuck for ways on how to make broccoli taste better try dehydrating or consider eating it raw. But don’t microwave it as this destroys both the nutritional and detox potential. Broccoli contains a very powerful anti-cancer, anti-diabetic and anti-microbial called sulforaphane which helps prevent cancer, diabetes, osteoporosis and allergies.

11. BROCCOLI SPROUTS
Broccoli sprouts can actually provide more benefit than regular broccoli as they contain 20 times more sulfurophane. They contain important phytochemicals that are released when they’re chopped, chewed, fermented, or digested. The substances are released then break down into sulfurophanes, indole-3-carbinol and D-glucarate, which all have a specific effect on detoxification. Add these to your salads and get creative with them in your meals. Researchers have found that an oral preparation made from broccoli sprouts trigger an increase in inflammation-fighting enzymes in the upper airways.

12. CABBAGE
In addition to cleansing your liver, cabbage will also aid in helping you go to the bathroom, which in turn helps you expel the toxins, getting them out of your system so you can start fresh. It contains sulfur, which is essential when it comes to breaking down chemicals and removing them from your body. Along with other cole crops, cabbage is a source ofindole-3-carbinol, a chemical that boosts DNA repair in cells and appears to block the growth of cancer cells.

13. CILANTRO
Cilantro, also known as coriander, Chinese parsley or dhania, contains anabundance of antioxidants. Cilantro helps mobilize mercury and other metals out of the tissue so it can attach to it other compounds and allow it to be excreted from the body. It also contains an antibacterial compound called dodecenal, which laboratory tests showed is twice as effective as the commonly used antibiotic drug gentamicin at killing Salmonella.

14. CINNAMON
The oils from cinnamon contain active components called cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol. Cinnamaldehyde has been well-researched for its effects on blood platelets helps prevent unwanted clumping of blood cells. Cinnamon’s essential oils also qualify it as an “anti-microbial” food, and cinnamon has been studied for its ability to help stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida. Cinnamon’s antimicrobial properties are so effective that recent research demonstrates this spice can be used as an alternative to traditional food preservatives. It has one of the highest antioxidant values of all foodsand its use in medicine treats everything from nausea to menstruation and energy to diabetes.

15. CRANBERRIES
While they are more popular as fruits that help prevent urinary tract infections, cranberries are antibacterial and are known to remove many different toxins from your body. Cranberries feature a rich profile of anti-inflammatory nutrients, provide immune and cardiovascular support, as well as promote digestive health. Consuming cranberry products has beenassociated with prevention of urinary tract infections (UTIs) for over 100 years.

16. DANDELIONS
Dandelions are considered a powerhouse food full of nutrients that are essential for anyone regularly eating processed foods. Dandelion root (taraxacum officinale) is known to act on the liver and pancreas bystraining and filtering toxins & wastes from the bloodstream and its beneficial effects on liver complaints have been well documented by both Asian practitioners and American physicians. They’re a rich source of minerals and provide a variety of phytonutrients. They’re super antioxidants that support cleansing of the digestive tract. Try adding dandelion leaves to your salad.

17. FENNEL
The fennel bulb is high in fiber may also be useful in preventing colon cancer. In addition to its fiber, fennel is a very good source of folate, a B vitamin that is necessary for the conversion of a dangerous molecule called homocysteine into other, benign molecules. The vitamin C found in fennel bulb is directly antimicrobial and is also needed for the proper function of the immune system.

18. FLAXSEEDS
When detoxifying your body, it’s essential to ensure toxins are eliminated properly. Ground flaxseeds provide a wonderful source of fibre that helps to bind and flush toxins from the intestinal tract. They’re also a great source of health promoting omega 3 oils. Try consuming two tablespoons of ground flaxseeds in lemon water every morning. University of Copenhagen researchers report that flax fiber suppresses appetite and helps support weight loss. Men should be cautious when consuming flax as the lignans are similar to the female hormone estrogen as can cause problems for some men.

19. GARLIC
Many detox diets list garlic as a crucial piece of the puzzle. The reason is that garlic boosts the immune system as well as helping out the liver. One good thing about garlic is that you can up your intake without having to worry if your body is going to get used to it or build up a resistance.Sulfur is found in high quantities in garlic — which makes it a good detox food and its antibiotic properties heal your body. Garlic is proven to be 100 times more effective than antibiotics and working in a fraction of the time.

20. GINGER
Along side turmeric, ginger is one of the world’s most potent disease-fighting spices. Ginger spikes your metabolism, flushes out waste, is thought to help liver function, and has some astringent properties. Some detox diets ask you to chew on ginger root. You may also find that adding it to hot water makes the water taste better. Basically any way you can think of it get it into your system is going to be beneficial, especially if you’re suffering from a fatty liver caused by too much alcohol, or too many toxic foods and drinks.

21. GOJI BERRIES
Replace raisins with nutrient-dense Goji berries to boost your vitamin C and beta-carotene intake. Gram for gram, goji berries pack more vitamin C than oranges and more beta-carotene than carrots. Vitamin C can help remove waste from your body, while beta-carotene improves liver performance.

22. GRAPEFRUIT
Grapefruits can prevent weight gain, treat diabetes, lower cholesterol, fight cancer, heal stomach ulcers, reduce gum disease and even keep stroke and metabolic syndrome at bay. Grapefruits can treat disease as well as pharmaceuticals without the side effects. The rich pink and red colors of grapefruit are due to lycopene, a carotenoid phytonutrient. Among the common dietary carotenoids, lycopene has the highest capacity to help fight oxygen free radicals, which are compounds that can damage cells. The big takeaway on grapefruit is that it gets your liver fired up and ready for action, while infusing the rest of your organs with nutrient-laden fruit juice.

23. GREEN TEA
Green tea is often thought of as a great addition to any detox program because of its high antioxidant value. It is the least processed tea and thus provides the most antioxidant polyphenols, notably a catechin called epigallocatechin-3-gallate (EGCG), which is believed to be responsible for most of the health benefits linked to green tea. According to 17 clinical trials, green tea is linked with significantly lower blood sugar.

24. HEMP
Hemp might just be one of nature’s most perfect foods since it is full of antioxidants like Vitamins E and C, as well as chlorophyll which is wonderful for cleansing the body from toxins of all kinds, including heavy metals. The soluble and insoluble fiber in hemp can also keep the digestive tract clean and therefore, reduce the toxic burden on other internal organs. Hemp could free us from oil, prevent deforestation, cure cancer and it’s environmentally friendly.

25. KALE
Kale is now recognized as providing comprehensive support for the body’s detoxification system. New research has shown that the ITCs made from kale’s glucosinolates can help regulate detox at a genetic level. This vegetable is so good for you that it is often recommended to patients that are following a doctor recommended diet when fighting kidney disease. It’s packed with so many antioxidants and has anti-inflammatory properties as well, not to mention all of the vitamins and minerals it contains. Leafy greens are likely the number one food you can eat to regularly help improve your health. They’re filled with fiber along with crucial vitamins, minerals, and plant-based phytochemicals that may help protect you from almost every disease known.
26. LEMONGRASS
This is an herb that is used in Thailand and other parts of the world as a natural way to cleanse several organs at once. It not only helps the liver but also the kidneys, the bladder, and the entire digestive tract. Benefits of using it in your cooking, or drinking it as a tea include a better complexion, better circulation, and better digestion. It is most often used as a tea in the world of detoxing, and there are several recipes you can try until you find one that suits your tastes best.

27. LEMONS
This wonderful fruit stimulates the release of enzymes and helps convert toxins into a water-soluble form that can be easily excreted from the body. In addition, they contain high amounts of vitamin C, a vitamin needed by the body to make glutathione. Glutathione helps ensure that phase 2 liver detoxification keeps pace with phase 1, thereby reducing the likelihood of negative effects from environmental chemicals. Drinking lemon water, which is alkaline-forming, first thing in the morning will help to balance out the acidity of foods we’ve consumed. They also have an incredible effect in detoxing the liver. Fresh lemon juice contains more than 20 anti-cancer compounds and helps balance the body’s pH levels. Here are 45 uses for lemons that will blow your socks off.

28. OLIVE OIL
Some liver cleanses out there call for olive oil mixed with fruit juice in order to trigger your liver to expunge its gallstones. But aside from that olive oil should be your go-to oil when you’re trying to detox the body. That’s because it has a lot of healthy properties, and makes for a better choice of fat than most of your other options. Just be sure not to cook with it at high heat. Use it as a salad dress to help things like dark leafy greens go down. Your best choice is always ice-pressed olive oil, but if you can find a very high quality cold-pressed olive oil, although not as nutritious, it will suffice provided the quality is high and not adulterated.

29. ONIONS
This ubiquitous kitchen staple is as healthy as it is tasty. It’s brimming with sulfur-containing amino acids, which efficiently detox the liver. Raw onions deliver the most health benefits. Even a small amount of “overpeeling” can result in unwanted loss of flavonoids. For example, a red onion can lose about 20% of its quercetin and almost 75% of its anthocyanins if it is “overpeeled”. Onions will soak up arsenic, cadmium, lead, mercury and tin in contaminated foods. The total polyphenol content of onion is not only higher than its fellow allium vegetables, garlic and leeks, but also higher than tomatoes, carrots, and red bell pepper. Onions have been shown to inhibit the activity of macrophages, specialized white blood cells that play a key role in our body’s immune defense system, and one of their defense activities involves the triggering of large-scale inflammatory responses.

30. PARSLEY
Those pretty green leaves don’t just make your plate look great. Parsley boasts plenty of beta-carotene and vitamins A, C and K to protect your kidneys and bladder. Diuretic herbs such as parsley prevent problems such as kidney stones and bladder infections and keep our body’s plumbing running smoothly by causing it to produce more urine. They also relieve bloating during menstruation. The flavonoids in parsley–especially luteolin–have been shown to function as antioxidants that combine with highly reactive oxygen-containing molecules (called oxygen radicals) and help prevent oxygen-based damage to cells. In addition, extracts from parsley have been used in animal studies to help increase the antioxidant capacity of the blood.

31. PINEAPPLES
This tropical delight contains bromelain, a digestive enzyme that helps cleanse your colon and improve digestion. Excessive inflammation, excessive coagulation of the blood, and certain types of tumor growth may all be reduced by bromelain. Two molecules isolated from an extract of crushed pineapple stems have even shown promise in fighting cancer growth.

32. SEAWEED
Seaweed may be the most underrated vegetable in the Western world. Studies at McGill University in Montreal showed that seaweeds bind to radioactive waste in the body so it can be removed. Radioactive waste can find its way into the body through some medical tests or through food that has been grown where water or soil is contaminated. Seaweed also binds to heavy metals to help eliminate them from the body. In addition, it is a powerhouse of minerals and trace minerals. Seaweed extracts can help you lose weight, mostly body fat.

33. SESAME SEEDS
Sesame seeds’ phytosterols have beneficial effects which are so dramatic that they have been extracted from many foods and added to processed foods, such as “butter”-replacement spreads, which are then touted as cholesterol-lowering “foods.” But why settle for an imitation “butter” when Mother Nature’s nuts and seeds are a naturally rich source of phytosterols–and cardio-protective fiber, minerals and healthy fats as well? Sesame seeds contain minerals important in a number of antiinflammatory and antioxidant enzyme systems. Sesame representsone of the top 10 healthiest seeds on Earth.

34. TURMERIC
Curcumin is the active ingredient in the spice turmeric, which gives it its yellow color. The rate at which your detox pathways function depends on your genes, your age, lifestyle and a good supply of nutrients involved in the detox process. Curcumin is used a lot in Ayurvedic Medicine to treat liver and digestive disorders. Turmeric has specifically been studied in relation to the positive effect that it has on the liver. As a high antioxidant spice, turmeric protects the body and prevents disease more effectively than drug based treatments and without the side effects.

35. WATERCRESS
Give your liver a big boost with cleansing action of watercress. If you’re into making smoothies for your detoxing this is a great one to blend up and drink down. This helps to release enzymes in the liver that clean it out and help rid it of toxic buildup. Eating watercress every day helps prevent breast cancer.

36. WHEATGRASS
Wheatgrass restores alkalinity to the blood. The juice’s abundance of alkaline minerals helps reduce over-acidity in the blood and thus also Is a powerful detoxifier, and liver protector. It increases red blood-cell count and lowers blood pressure. It also cleanses the organs and gastrointestinal tract of debris. Wheatgrass stimulates the metabolism and the body’s enzyme systems by enriching the blood. It also aids in reducing blood pressure by dilating the blood pathways throughout the body. Pound for pound, wheatgrass is more than twenty times denser in nutrients than other choice vegetables. Nutritionally, wheatgrass is a complete food that contains 98 of the 102 earth elements.

Jillian Michaels' Total-Body Shred

An allover workout

From Health magazine
Want one circuit that does it all? Jillian is on it: "My BodyShred program hits every muscle group to pare you down quickly." Perform each move for 30 seconds in a 3-2-1 format: 3 minutes of strength training (do moves 1 to 3, then repeat), 2 of high-intensity intervals (do moves 4 and 5, then repeat) and 1 of active recovery (do moves 6 and 7, once each). Incorporate it into your regular workout up to five times a week for big results.

Crescent lunge with reverse fly

Stand with feet hip-width apart, a 3- to 8-pound weight in each hand. Step right leg back, keeping right heel lifted (A). Bend left knee to 90 degrees as you hinge forward from hips, bringing chest toward left knee. Maintaining lunge, lift arms out to shoulder height (B). Lower arms back down, then return to start. Repeat, switching sides.

Pike press

Start in Downward Dog position with feet hip-width apart, heels on the ground and fingers spread (A). Bend elbows, coming down to forearms as you raise heels slightly (B). Press back up to start while lowering heels. Repeat.
 

Butterfly bridge with lat pull

Lie faceup with arms overhead, a 3- to 8-pound weight in each hand, soles of feet together and knees open out to sides (A). Bring knees together, push through heels and raise hips until body forms a straight line from shoulders to knees; at the same time, raise arms toward ceiling and then down until in line with hips (B). Return to "A." Repeat. 
 

Donkey kick

Start in the "up" part of a push-up, with hands under shoulders and abs tight (A). Bend knees slightly, shift weight onto hands and kick heels up toward butt (B). Then use core to straighten legs back; land softly on balls of feet in push-up position. Repeat.
 

Everest climbers

Start in the "up" part of a push-up, with hands under shoulders and abs tight. Bend left knee, bringing left foot to outside of left hand (A). Jump left foot back as you simultaneously hop right foot forward so it's in line with right hand (B). Repeat, switching sides. 

Side plank with row

Lie on right side with right hand on the floor beneath right shoulder, feet stacked and a 3- to 8-pound weight in left hand. Tighten abs; push into right hand to lift body so it forms a diagonal line from head to heels (A). Pull left elbow up toward ceiling as you lift left leg (B). Return to "A." Repeat, switching sides.

Plank shooters

Start in the "up" part of a push-up, with hands under shoulders and abs tight (A). Lift left hand and right foot, rotating upper body to the left while bringing right knee in toward chest. Then kick right leg straight out and extend left arm so that right foot and left hand touch (B). Return to "A." Repeat, switching sides.