When a Kiss Is More Than Just a Kiss

A kiss is just kiss,” the old song goes, but not according to a new study that finds kissing helps people assess potential partners and, once in a relationship, keep them around.
The study included more than 900 adults who took part in an online questionnaire that asked about the importance of kissing in both short- and long-term relationships. In general, women rated kissing as more important in relationships than men.
Kissing was also rated more important by men and women who viewed themselves as being attractive, or who tended to have more short-term relationships and casual encounters, according to the findings, which appeared Oct. 11 in the journals Archives of Sexual Behavior and Human Nature.
Previous studies have shown that women tend to be more selective when initially choosing a partner, as do men and women who are more attractive or have more casual sex partners.
Since these are the same groups that tended to value kissing more in their survey responses, it suggests that kissing helps in sizing up potential mates, the Oxford University researchers said.
They noted that it has been suggested that kissing may allow people to subconsciously assess a potential partner through taste or smell, thus taking in biological cues for compatibility, genetic fitness or general health.
Previous research also has found that women place greater value on behaviors that strengthen long-term relationships. This survey found that the importance of kissing changed depending on whether people were in a short- or long-term relationship, and that women rated kissing as more important in long-term relationships.
This suggests that kissing also plays an important role in maintaining affection and attachment among established couples, the researchers said.
“Kissing in human sexual relationships is incredibly prevalent in various forms across just about every society and culture. Kissing is seen in our closest primate relatives — chimps and bonobos — but it is much less intense and less commonly used,” study author Rafael Wlodarski said in a news release from the journals.
“So here’s a human courtship behavior which is incredibly widespread and common and, in extent, is quite unique,” Wlodarski said. “And we are still not exactly sure why it is so widespread or what purpose it serves.”
These new findings may provide some answers.

Friend or Lover? Your Voice May Give You Away

FRIDAY, Oct. 4 (HealthDay News) — Your voice can reveal whether the person you’re talking to is a lover or a friend, a new study suggests.
The sound of people’s voices is different when speaking to romantic partners compared to buddies, and such variations could potentially be used to detect infidelity, according to study author Susan Hughes, an associate professor of psychology at Albright College in Reading, Pa.
“It’s not just that we change the sound of our voice, but that others can easily perceive those changes,” Hughes said in a college news release.
The study included 24 people who were newly in love. They were asked to phone their romantic partners and a close same-sex friend and in both cases have a conversation asking specifically “How are you?” and “What are you doing?”
The calls were recorded and played to 80 independent listeners who judged the recordings for their sexiness, pleasantness and degree of romantic interest.
“Vocal samples directed toward romantic partners were rated as sounding more pleasant, sexier and reflecting greater romantic interest than those directed toward same-sex friends,” according to the study in the October issue of the Journal of Nonverbal Behavior.
One type of analysis of the voice recordings revealed that both men and women tend to adjust their pitch to match that of their romantic partner. Women will use a lower pitch, while men will use a higher pitch.
Another type of analysis that focused on voice elements such as inflection and intonation revealed stress, nervousness and lack of confidence in the voices of participants when they were talking to their lovers. This could be due to the fact that they were still in the early stages of love, the researchers suggested in the news release.
“There was vulnerability associated with the voices of those newly in love. Perhaps people don’t want to be rejected,” said Hughes, an expert in evolutionary psychology and voice perception.

Regrets About Sex May Depend on Your Gender

TUESDAY, Nov. 26, 2013 (HealthDay News) — If remorse over sex strikes a man or a women, he’ll likely regret a lost opportunity while she’ll fret over a one-night stand, a new study shows.
The researchers say the findings make evolutionary sense.
“For men throughout evolutionary history, every missed opportunity to have sex with a new partner is potentially a missed [reproductive] opportunity — a costly loss from an evolutionary perspective,” study leader Martie Haselton explained in a University of Texas at Austin news release.
“But for women, reproduction required much more investment in each offspring, including nine months of pregnancy and potentially two additional years of breast-feeding,” said Haselton, who is a social psychology professor at the University of California, Los Angeles. “The consequences of casual sex were so much higher for women than for men, and this is likely to have shaped emotional reactions to sexual liaisons even today.”
In the study, Haselton’s team surveyed nearly 25,000 heterosexual, bisexual, gay and lesbian Americans, and found that the top three most common sexual regrets for men were: being too shy to make a move on a prospective sexual partner (27 percent); not being more sexually adventurous when young (23 percent); and not being more sexually adventurous during their single days (19 percent).
For women, the top three regrets were: losing their virginity to the wrong partner (24 percent); cheating on a present or past partner (23 percent); and moving too fast sexually (20 percent).
More women than men (17 percent vs. 10 percent) listed having sex with a “physically unattractive partner” as a top regret, according to the study published in the Archives of Sexual Behavior.
Rates of engaging in casual sex were similar overall among participants (56 percent), but women in all groups (heterosexual, bisexual and lesbian) had more frequent and intense regrets about it.
Haselton said that differences in men’s and women’s reaction to sex seem to endure over millennia, even though the context in which people have sex may have changed.
“For example, we have reliable methods of contraception,” she said. “But that doesn’t seem to have erased the sex differences in women’s and men’s responses, which might have a deep evolutionary history.”

Want to Stay Young? Start Moving

 A new study finds that exercise among older adults helps ward off depression, dementia and other health problems, such as heart disease, cancer and diabetes. Exercise increased the odds of healthy aging as much as sevenfold, the researchers found. And apparently it’s never too late to start: Even adults who don’t begin exercising until they’re older could increase their odds of healthy aging threefold, the researchers said.
“In a growing elderly population, it is important to encourage healthy aging. Physical activity is effective in maintaining health in old age,” said lead researcher Mark Hamer, from the department of epidemiology and public health at University College London, in England.
“Encouraging physical activity in older adults is of benefit, and small changes are also linked to healthier aging,” he said.
The report was published online Nov. 25 in the British Journal of Sports Medicine.
Samantha Heller, a senior clinical nutritionist and exercise physiologist at NYU Langone Medical Center in New York City, said it’s well known that physical activity and exercise are good for you. “Regular exercise staves off chronic diseases like cancer, heart disease, diabetes and depression,” she said.
“What this study emphasizes is that the ‘I’m too old’ excuse doesn’t fly, because it is never too late to get your fanny off the couch and out the door for some exercise,” she said.
The benefits of exercise include better circulation and improved bone, muscle, cardiovascular and organ health. Even the brain benefits from regular exercise, which increases communication between neurons and slows the brain tissue loss associated with aging and mental decline, Heller said.
“The question we face now is, How do we motivate and support people of all ages to get moving and keep moving? There is an undeniable resistance among non-exercisers to the notion of motion,” Heller said. “On an individual level, we can gently insist that family and friends join us in regular walks, a dance or yoga class, a game of tag, or an exercise DVD.”
Partnering with someone is a real motivator, Heller said. “Give a session with a qualified personal trainer as a holiday gift; explore fitness-class offerings at the local YMCA or community or senior centers; or sign up for a charity walk, run or swim.”
For the study, Hamer and his colleagues collected data on nearly 3,500 people with an average age of 64 who took part in the English Longitudinal Study of Aging.
As part of the study, the participants reported their level of physical activity every two years between 2002-’03 and 2010-’11.
The researchers categorized the participants by how much exercise they did each week. There were those who were inactive, those who did moderate exercise and those who exercised vigorously.
In addition, the researchers kept track of serious health problems, such as heart disease, stroke, diabetes, emphysema and Alzheimer’s disease. They also monitored the participants’ mental health and physical.
Over eight years, almost one in 10 participants became active and 70 percent remained active. The others stayed inactive or became inactive.
By the end of the study, almost 40 percent of the participants developed a chronic medical condition, nearly 20 percent were depressed, 20 percent were mentally impaired and one-third had a disability.
One in five, however, was considered by the researchers to be a “healthy ager.” There was a direct association between healthy aging and exercise, the researchers said, although they did not prove a cause-and-effect link.
People who partook in moderate or vigorous physical activity at least once a week were three to four times more likely to be healthy agers, compared with those who remained inactive, the researchers found.
Moreover, people who were active at the start of the study were seven times more likely to be healthy agers than people who were inactive and remained so, the researchers found.

Coping Tips for Winter Skin

The cold, dry air of winter can deplete your skin of moisture and cause “winter itch.”
But you can take steps to protect your skin and prevent that itchy feeling, according to Dr. Robyn Gmyrek, a dermatologist and director of the Skin and Laser Center at NewYork-Presbyterian/Columbia University Medical Center.
Moisturize daily with petrolatum- or cream-based moisturizers, Gmyrek said. Apply them directly to your wet skin after a bath or shower so that the moisturizer can help trap surface moisture. For sensitive skin, choose a moisturizer without fragrance or lanolin.
Clean your skin, but don’t overdo. Too much cleansing depletes the skin’s natural moisturizers, Gmyrek explained. Washing your face, hands, feet and between the folds of your skin once a day is enough. You can rinse your trunk, arms and legs daily, but you don’t have to use soap or cleanser on these areas every day.
Limit your use of hot water and soap. If you do have winter itch, take short, lukewarm showers or baths with a cleanser that is non-irritating and non-detergent-based. Apply a thick cream or a petroleum-jelly-type moisturizer right away, and then gently pat skin dry, Gmyrek said.
Room humidifiers can help prevent indoor air from becoming too dry, she added. When you’re outside, protect your skin from wind, extreme cold and sun. Don’t use tanning beds or artificial sunlamps, which can damage your skin and increase your risk of skin cancer.
See a dermatologist if you have persistent dry skin, scaling, itching or skin growths that concern you. This applies throughout the year, not just during winter, Gmyrek said.

Thousands of Dangerous Erection Cases Seen in ERs Each Year, Study Finds

FRIDAY, Nov. 29 (HealthDay News) — A new study suggests that thousands of men seek care in U.S. emergency rooms each year for the painful condition known as priapism — an erection that lasts too long and threatens to permanently harm the penis.
The researchers estimated that it costs $124 million a year on average to treat priapism at hospitals.
“We’re not talking about a massive problem, but it’s more common than we thought,” said study author Dr. Daniel Stein, chief resident with the urology department at the Northwestern University Feinberg School of Medicine.
It’s not clear how many of an estimated 10,000 cases annually are due to a side effect of Viagra and similar impotence drugs, but urologists say they’ve seen very few men suffering from the infamous four-hour-plus erections that TV ads warn about. Sickle cell disease actually may be responsible for a much higher number of cases.
Stein said the researchers launched their study because there’s little information about the number of cases of priapism, which has gotten more attention in recent years because of the warnings related to impotence drugs.
Priapism refers to an abnormal erection in which the blood that engorges the penis fails to drain out, Stein said. Blood stagnates in the penis, and tissue begins to die because it’s not getting fresh oxygen.
“The mood is gone, but the reaction is still there,” he said. “It’s remarkably painful. All men coming in with priapism are unhappy about it.”
In the new study, researchers examined a database of U.S. emergency room visits from 2006 to 2009. Based on their statistics, they estimated that ER doctors treat an average of 10,000 cases of priapism each year; it’s not clear how many are men who needed to be treated more than once.
The average hospital cost to treat a patient was about $1,800 for patients treated in the ER and nearly $42,000 for those who had to be hospitalized.
Twenty-one percent of the patients also had sickle cell disease, in which red blood cells become deformed. The condition can cause the blood in the penis to thicken and not be able to drain, said Dr. Stephen Freedland, a urologist and associate professor of surgery and pathology at the Duke University School of Medicine.
Although his clinic may see a case of priapism an average of once per week, Freedland said he can’t easily recall treating a case caused by an erectile dysfunction drug like Viagra.
Study author Stein said the drugs can sometimes cause erections that last too long by boosting the blood flow into the penis.
Another possible cause is an injection that some impotent men give themselves to have an erection, Freedland said.
Stein also said there’s no apparent cause at all in some cases.
The good news: Priapism can be treated. The bad news: The treatments are anything but comfortable. A blood sample is taken from the penis to confirm that a patient is suffering from priapism, Stein said. The next step is typically to put a needle into the penis and try to flush out the stagnant blood.
If that doesn’t work, physicians may try flushing out the blood again and perhaps move onto a procedure that cuts into the penis to release the blood, he said.
Freedland said another treatment is to give the patient oxygen and fresh blood cells to get things moving.

This New Natural Testosterone Booster Has Men Everywhere Raving

It's a disturbing thought, one that usually hits after an unexpected physical challenge. Maybe you've been unable to maintain your usual workout levels, or recovery is taking a lot longer than it used to. Perhaps fixes to the house are just a bit more difficult, or you find yourself feeling tired more often.
What's most startling about this realization is that you don't normally "feel old" but, nevertheless, you know you're not the man you used to be.
And the issue? It could be a decrease in your testosterone.
Most people don't realize that testosterone is a vital hormone for maintaining overall good health. An article from the Lance Armstrong Foundation's Livestrong.com site, noted that when testosterone levels start to decline, men experience a gradual reduction in muscle density, size and strength. Testosterone stimulates the use of stored body fat for energy and keeps you looking lean, but when your levels decrease fatigue can set in from the breakdown of muscle tissue and poor energy production. The article adds, "You also see an increased incidence of cardiovascular disease, diabetes, osteoporosis and other age-related illness that occur as testosterone levels slowly decline with age. Lower testosterone levels are associated with increased obesity, diabetes, fatigue, lower cognitive abilities, depression and heart disease."
Testosterone replacement therapy is one possible way of handling the situation, but it must be done through a doctor and research is mixed on whether or not it actually works. The real trick is getting the body to safely start producing more testosterone on its own, and one of the most exciting approaches has been developed by a group of scientists working at a leading Cambridge, Massachusetts nutraceutical company.
This team developed a safe and effective supplement that actually triggers the body to raise free testosterone levels naturally. It’s called Test X180 and it’s now available to the public. Test X180 relies on well-researched natural testosterone boosting ingredients such as Testofen®, which can significantly pump up a person’s free testosterone levels.
The product has no harmful side effects and has been shown to deliver improvements in strength and endurance in just days. In fact, the company states that results of Test X180 include enhanced physical performance and stamina.
What kind of a difference can a testosterone boosting supplement like this make?
According to users of the product, it’s nothing short of spectacular. From increased muscle definition and quicker recovery times, to increased feelings of alertness and greater endurance, these users are reporting virtual transformations as a result of safely boosting their free testosterone with Test X180.
Test X180 is manufactured under the strictest quality standards and is available at GNC stores across the nation.
Best of all, right now, the company that manufacturers Test X180 is giving away samples of the products to qualifying customers who request them online.

There are Two Kinds of Auto Insurance Buyers. Which Kind Are You?

One of the dirty little secrets of the auto insurance world is that there are two types of customers; savvy ones who pay rates considerably below the norm, and those who get a quote from just one company and end up paying way more than they need to.
If you’ve been casually following the news about the auto insurance industry over the past few years, you could be forgiven for believing that rates have skyrocketed and continue to climb.  The real story is that, as a result of relentless consumer and regulatory pressure on insurance companies, auto rates in many cases have actually dropped.  Of course, don’t expect your insurance company to let you know you could be getting coverage for less.
Of all the monthly expenses that can be reduced with some time and effort, auto insurance tops the list.  But, of course our time itself is worth money.  Often, we don’t take the time to research if we could be getting a better deal.  It’s a tradeoff between perhaps paying more and spending hours of our time getting quotes from multiple insurers.
But, here’s the kicker: When it comes to auto insurance, the savings to be had by doing a little comparison shopping can be huge – often hundreds, if not thousands of dollars!
More importantly, new online services now make it remarkably quick and easy to get multiple competitive quotes, so that you can easily find the lowest quote for you.
One of the best of these free new services is called Bankrate Insurance, which is remarkably fast and easy to use.  Just input your information on their website and they will provide up to four of the lowest rate quotes from top-tier insurance companies for you to compare.  Most people are amazed by the huge differences between the quotes and their current coverage.
Bottom line: It makes it simple to find significant savings fast.  And, contrary to what many people believe – it’s easy and cost-free to change insurance carriers anytime.  Consumers are never locked into a policy for any period of time.

Easy And Cheap Face Lift

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Nowadays, both men and women show more interest in the way they look – and there is absolutely nothing wrong with that, as long as you do not overdo it! The aesthetic surgery sector has boomed over the past few years, and there is a surgery to correct almost any physical flaw. As the years pass, gravitation starts to take its toll on our appearance: this is why we deal with typical aging signs such as sagging skin or wrinkles. A surgical face lift can take care of that within a couple of hours, but the question is: are you willing to take all the risks? If not, then here are 7 natural alternatives that are just as efficient:
1. Herbal Wraps – Green Tea
This is a natural technique to improve and maintain skin elasticity, and it has been used for thousands of years. Herbal wraps benefit you on several different levels: not only will they detoxify your skin and protect it against the external factors that damage the skin cells, but it also improves skin elasticity and boost perspiration. Your skin eliminates toxins through perspiration, this is why it is essential to support the process. Green tea can be an extraordinary herbal face wrap with outstanding long-term results.
2. Micro-Current Stimulation Therapy
This is a widely used method that has effects similar to facial surgery, the only difference is that it is considerably cheaper and less dangerous. Basically, micro-current stimulation therapy involves a tiny current that goes through the skin and rejuvenates it, thus giving it a healthier, more youthful appearance. Cost-effective and risk-free, this treatment is a great alternative if you are scared to go under the knife!
3. Opt For A Natural Face Mask
Face masks have a mild lifting effect. Mild as it may be, it can still help you in the long term: one of the most efficient face masks with lifting effect includes lemon juice and egg whites. This mask will also tighten your pores while the vitamin C found in the lemon juice will thoroughly clean your face and give it a healthy, natural glow that will last for the entire day.

Why Your Sluggish Mind and Body Is Your Fault

Do you lack motivation or feel sluggish? Do you feel your body has lost its youth?

If so, you're not alone. According to the Centers for Disease Control and Prevention, 66 percent of U.S. adults don't eat enough fruit and 73 percent don't consume enough veggies on a daily basis. That lack of good nutrition creates an unhealthy mind and body. Add in busy lives that decrease our ability to get out and exercise, and it's no wonder most of us have a difficult time feeling energized.

Fortunately, there are some easy, simple steps that can fuel your vitality and inspire you to reach new heights.

1. Start Your Day with Superfoods
WebMD asserts that superfoods have the power to lower your cholesterol, decrease your chance of heart disease, amp up your energy levels, and even better your mood. Unfortunately, it's very difficult to get all the nutrients you need from most normal diets. This is why superfood supplements are making such a huge impact on the market.

One leading brand is Athletic Greens. It's a powder containing 75 specially selected ingredients, including organic superfoods, powerful herbal extracts, and whole food sourced nutrition. Just mix a tablespoon of Athletic Greens in water, and in 27 seconds you've got a great-tasting drink that can do your body a world of good.

Each serving contains more than eight grams of nutrient dense RAW green superfoods, as well as plants, fruits, herbs, and mushrooms to detoxify and protect your body. Athletic Greens also offers the perfect blend of digestive enzymes, prebiotics, and probiotics so that your body is processing nutrients efficiently.

2. Get Your Omega 3's

Unless you eat a ton of fish every day, you should take Omega 3 capsules. It's been shown to help lower your triglycerides, blood pressure, and better your energy and mood.

3. Ramp Up Your Vitamin D-3 Intake

People need at least 30-60 minutes of direct sunlight each day. Not enough sun can cause feelings of moodiness and, in some cases, depression. On the days you aren't getting direct sunlight, consume vitamin D-3 pills with a meal that contains some fat.

4. Exercise Regularly

Adding activity into your day can make a huge difference — and you don't need to do as much as you think. According to the Harvard School of Public Health, "Get a minimum of 2-1/2 hours per week of moderate-intensity aerobic activity, or a minimum of 1-1/4 hours per week of vigorous-intensity aerobic activity, or a combination of the two."

Studies have shown that once you start exercising, it can become habit forming, and those small changes offer big results.

5. Start Today

If you're looking to improve your energy and health, then you need to start immediately. Make a plan to exercise today — perhaps walking to the store to pick up Omega 3 and vitamin D-3 supplements. As for a superfood supplement, those are easy to find at health food stores or online. In fact, Athletic Greens is currently offering a free 7-day trial and a 100 percent money back guarantee.

Don't be a statistic! If you want feel better then start your program today.

A Simple Way to Lose Pounds and Relieve Gas and Bloating

It's a common story for most of us: You eat right, exercise, but still can't seem to lose those extra pounds. Is it genetics, age, or just something unknown that's keeping you looking and feeling heavy?

The surprising truth is that it may be your digestive system.

Many physicians and nutritional experts are pointing to an under-active digestive system as the real culprit behind all kinds of stomach issues. To put it simply, if your gut isn’t doing its job, your stomach can become a breeding ground for nasty bacteria—bacteria that cause painful stomach aches, embarrassing gas, and uncomfortable bloating.

So that expanding waistline you've been unsuccessfully fighting, might actually be your body's reaction to food build up.

And the surprising solution? Specialized probiotics.

For years, health experts have discussed how the healthy bacteria in probiotics can help with digestion, but a new study published in the British Journal of Nutrition links probiotics to fat loss as well. After 12 weeks, people consuming specific probiotic formulas dropped roughly 8 to 9 percent of their visceral fat—a particularly unhealthy type that builds up around your heart and organs — and 1 to 3 percent of their belly fat.

People often think of yogurt when discussing foods containing healthy probiotics, but most brands have tons of calories, carbs and sugars — all of which work against the goal of losing weight. That's why a new product called ProbioSlim is attracting a lot of attention.

Developed by a group of scientists working at a leading Massachusetts nutraceutical company, ProbioSlim contains LactoSpore. This unique and resilient spore-forming probiotic is built to withstand the heat inside your body so that more good bacteria can get into your system and have an immediate impact on your digestive health.

LactoSpore has been shown to promote healthy digestion, help relieve gas, bloating, constipation and diarrhea, and even promote clearer skin by helping to balance the body's pH.

The researchers behind ProbioSlim also added green tea leaf extract, one of the most talked about new ingredients in health and wellness. It contains compounds that help increase thermogenesis and fat oxidation to help burn calories, and caffeine for both improved workouts and appetite supression. There are also healthy fruit extracts that work as prebiotics, providing nourishment for the probiotics that are produced by LactoSpore.

Together, these are some of the most effective weight loss and digestive health ingredients on the market today, all in easy-to-swallow capsules.

If you're tired of never reaching your weight loss goals, and treating your stomach issues with antacids, laxatives, and dietary pills containing unknown chemicals, then maybe it's time to try ProbioSlim. The manufacturers are offering qualified users a free 2-week sample. Try it for 14 days and see for yourself if ProbioSlim works for you.

With a deal like that you've got nothing to lose — except the weight, bloating and embarrassment that comes with an upset digestive system.

Click here to see if you qualify for ProbioSlim's free sample. 

4 Ways to Eat More to Weigh Less

When I first tried to lose weight, I made a lot of mistakes. One of which was not eating enough during the day. I thought if I kept my breakfast and lunch calories in check, the pounds would come right off. Unfortunately, this strategy didn’t work because I’d end up starving by the end of the day and then overeat at dinner and snack late into the evening.

When I started to add more calories to my daytime meals, I was able to better balance my food choices, so I wasn’t hungry all of the time. But, I didn’t just add any old ingredients to my meals. I made sure they were high in nutrientsand volume. By filling up on high-volume foods (ones with few calories per bite), I was able to increase my portion size while cutting calories at the same time. This little (or should I say “big”?) trick was key to me losing 20 poundsand keeping it off. With that said, here are 4 ways to eat more to weigh less!

Include fruits and veggies with every meal
Fruits and veggies are low in calories and packed with nutrients, so I like to “pump up” my meals by including lots of them. I’ll toss a handful of chopped broccoli, peppers, and onions into a cheese quesadilla or fresh berries in Greek yogurt to add some serious volume to my meal. Similarly, I like to snack on “watery” fresh produce, which fills me up, but not for a lot of calories. Some of my favorites: celery with peanut butter, cucumber slices with hummus, and fresh cantaloupe chunks. Seeing all of those bright, beautiful, and appetizing colors in my food also inspires me to continue my healthy eating all day long.

Fill up before the main course
When I’m dining out, I like to fill up a little before the main course is served to me. Typically, I’ll order a soup, salad, or share an appetizer with my husband. Recently, I’ve started to order a side dish, like roasted Brussels sprouts or grilled asparagus, from the a la carte options as a healthy option to ward off hunger pangs and pace myself during the meal. At home, I’ll throw together a quick salad with greens, cherry tomatoes, and a little olive and balsamic vinegar or snack on roasted veggies from the previous night’s dinner, which helps take the edge off my hunger, so I don’t overeat when dinner is served.

Satisfy your eyes with a full plate 
When I sit down to a meal, I always make sure to first satisfy my eyes with a plate full of food. Before I even take a bite, my brain subconsciously registers a feeling of satiety because seeing a huge portion of food in front of me lets me know I probably won’t leave hungry. To create a full-looking plate without adding a lot of calories, I typically load up on fresh greens, veggies, and “puffed” or “whipped” foods that take up a lot of space, like rice cakes, rice cereal, and Greek yogurt. I also like to eat baked squash or a potato straight out of the skin instead of scooping and mashing it because the portion looks a lot bigger on my plate. All I know is if I satisfy my eyes first, my stomach follows suit, and I don’t tend to overeat.

Be sure to add protein and fat
Protein and fat are key to feeling satisfied at the end of the meal, so I make sure I always have some of each on my plate. Even if my plate is piled high with all sorts of healthy, voluminous foods, I know I need both protein and fat to fill me up. Some of my favorite sources: lean meats, fish, avocado, beans, and cheese.

On Beauty | When It Comes to Brows, Thin Is Not In

After years of manicured arches, eyebrows are making a thicker, fuller, more discreetly groomed return to their natural state.

Eyebrows are like shoes: you don’t notice them unless they are exquisitely right or disastrously wrong. As someone who has spent many years in an intense relationship with her own dark, willful Italian brows, I’ve come to realize that they are not trivial, frivolous or merely incidental. Eyebrows matter. They matter a lot. And this season they matter even more than usual: makeup artists are returning to the strong, pronounced lines of Audrey Hepburn in her early-’60s heyday. Although natural-looking brows have been the thing for a while (see the actresses Jennifer Connelly and Rachel Weisz), in this new incarnation, they are fuller, heavier and more precisely sculptured. Unless a woman has Brooke Shields’s natural assets, and maybe even then, she may find herself filling in with pencil or shadow.

The point of all this fuss, of course, is that thick, full eyebrows signify youth and vitality — eyebrows thin with age — and that some semblance of a midpoint arch can make eyes look more alert and cheekbones more angular and defined. But the importance of eyebrows goes beyond aesthetics. Brows are generally the darkest, highest-contrast element on the face, and, along with the eyes, the most important feature for telegraphing feelings and thoughts. Eyebrows, you might say, are the rhythm track of the face, keeping its expressive beat, providing emphasis and punctuation. Without them, the face is an inscrutable platter. (People who lack eyebrows, or who have very light ones, tend to look extraterrestrial — think Tilda Swinton or the Mona Lisa.)

In a sense, eyebrows serve the face’s highest function — that of communication, even seduction. Eyebrows show interest, engagement and understanding. Raising, furrowing or shifting them ever so slightly registers and reciprocates attention. Why, then, do so many women still insist on paring theirs down to skinny crescents, the sort of barely-there lines popularized by film stars in the 1930s and again by waifish models in the 1990s? When I see such brows, I can’t help but think of poor “Mrs. B,” my junior-high music teacher, whose penciled-in half-moons made her look perpetually, relentlessly cheerful, even as she sang melancholy folk songs like “One Tin Soldier.” These days, such incongruities are all too common. If plastic surgery and excessive injections have taught us anything, it’s that narrowing one’s expressive range is a perilous endeavor.

But great eyebrows are not easy to come by, and it’s not just a matter of leaving them alone. Even “natural” brows require a fair amount of backstage grooming. My advice, as with hair color or therapy, is to see a professional, who can not only work some alchemy with tweezers or wax but can also instruct on the artistic wielding of pencils and brushes — thereby preventing a stenciled Kabuki-like effect that’s striking on the runways but shocking on the street.

Like gently trimmed hedgerows, which are more pleasing to the eye when left slightly wild, rather than manicured so severely they look maimed, eyebrows deserve a restrained but sure hand. Recently, I insisted a young friend tag along with me to an appointment with the Beverly Hills brow expert I have seen for more than a decade. The drive took the better part of the morning. My friend was skeptical: could eyebrows possibly be worth all this trouble, all this traffic? But the results — brows that magically lifted my eyelids and excavated my jawline — made her a believer. Never mind the hedgerows. I’d spruced up the entire yard.

Walk It Off: Burn More Calories With These Tricks

Walking is a convenient way to exercise — you can do it anywhere, and you don’t need anything but a comfortable outfit. If you want to burn calories and fit in more cardio without breaking into a run, here are a few ways to turn your walking into an effective workout.

• 
  Swing your arms: Swinging your arms at a 90-degree angle helps you go faster while also using more muscle groups while you walk. The result: you’ll end up burning 15 percent more calories.
• Pick up your pace: Walking at a speed of three miles per hour (20 minutes per mile) will burn 99 calories in 30 minutes, but if you pick up the pace a little and walk at a more brisk speed of four miles per hour (15 minutes per mile), you’ll end up burning 122 calories. It’s not a huge difference per workout, but over the course of five workouts, you’ll end up burning an extra 115 calories. It’ll really start to add up over time.
• Vary your steps: Take a few minutes during your walk to change up your stride and steps; you may look a little silly while you do it, but it’s a great way to work different muscle groups to tone and also get your heart rate up. Alternate walking on your heels, walking on your toes, doing walking lunges, or doing high knees to strengthen often-neglected muscles, open tight hips, and tone your backside.
• Find an incline: From stairs to hills, one of the simplest ways to burn way more calories (and tone your backside and legs) is to go for the incline. You’ll burn an impressive amount of calories without picking up the pace; check out our walking treadmill interval workout and our hilly treadmill workout to see just how many.
• Go a little bit longer: Tacking on just a few more minutes to your daily walking total can really add up, calorie-wise. Adding two five-minute walking breaks during the day, for example, will burn an extra 50 calories for your day
  .

A 10-Minute Love Handle Workout

Let’s be honest… there’s not a whole lot to love about love handles. They don’t fit into your skinny jeans, and they can be pretty challenging to get rid of. Why, you ask? Since love handle fat sits on the side of the abdominal area, lots of people think that a typical ab workout will blast it away. This isn’t the case. Love handles lie on top of the obliques, which are a very specific group of abdominal muscles. In order to really work those suckers, you have to target them precisely.

That being said, it’s a myth that you can spot reduce fat loss. Yes, you can target your obliques to maximize toning, but fat is lost through cardio and diet. We’ve all heard that abs are made in the kitchen, and (unfortunately) it’s true. You can do crunches until the cows come home, but unless you get rid of your excess fat through healthy eating, your toned abs will never be seen. So here’s the best strategy for kicking your love handles to the curb:

Step 1. Eat lean. Eat clean.

Step 2. Add in a 30-minute cardio session every other day. If you’re feeling really hardcore, beef it up to 6 days a week. A Duke University study found that people who walked for about 30 minutes 6 days a week gained hardly any abdominal fat over an 8-month period.

Step 3. Try the following 10-minute love handle workout. It hits the obliques hard, while also working the rest of your core. Trust me, it’ll give those love handles a run for their money!

A 10-Minute Love Handle Workout

Repeat the following circuit 3 times, moving as quickly as possible from exercise to exercise. Do this routine 3 times a week.

40 Woodchoppers (20 on each side). Using one hand weight, stand with your feet hip-width apart with your weight on your left leg. Start by holding the weight in both hands up by your left shoulder. Next, twist to make a chopping motion down towards your right hip. Allow your feet and knees to pivot with the twist. Raise the weight back up to your left shoulder and repeat for 20 reps. Next work your right side.

50 Russian Twists. Sit on your butt with your knees bent and feet flat on the ground. Your torso should be leaning back at a 45 angle to the floor. Hold a dumbbell with both hands. Lift your feet from the ground, crossing them at the ankles and balancing on your butt. From this position, twist your torso to the right and touch your dumbbell to the ground next to your body. Next, twist back over to the left touching the weight to the left side of your body. Repeat back and forth, all while balancing with your legs and torso raised off of the ground.

30 Side Plank Hip Lifts (15 on each side). Get into side plank position with your elbow on the ground and your legs and hips resting on the ground. Engaging your abs and keeping your body in a straight line, raise the lower half of your body up off the ground into a straight plank position. Lower again and repeat. Do 15 on your right side, and then 15 on your left side.

30 Bicycle Crunches. Lie on your back with your knees bent and your hands behind your head. Do not clasp your hands together. Engage your abs, lifting your shoulders and upper back off of the ground. At the same time, move your right elbow toward your left knee so that they meet in the middle of your body. Next, switch your position by bringing your left elbow to your right knee. Continue as quickly as possible while still keeping your torso raised up off the ground.

Want more quick workout ideas? Check out 4 Ways to Get Rid of Back Fat and 3 Flat Ab Moves!

5 Treadmill Mistakes You Don’t Want to Make

A treadmill is great for running or walking when the weather outside is not ideal, and they seem simple enough to use, right? Just push a few buttons and start moving.

Using a treadmill seems like a piece of cake, but you might be making some mistakes that can ultimately hinder your progress and possibly even lead to injury.

That said, here are five common mistakes that many people make on the treadmill and how to avoid them!

You skip your warm-up
I always used to skip my warm-up when I started my treadmill workouts. Who has time for that? But, I soon realized nixing this important part of my workout wasn’t doing me any favors. When my body wasn’t fully prepared to exercise, I often struggled to keep up with the pace I planned for myself. I’d get discouraged, so I’d slow down or quit my workout all together. I learned that only when I eased myself into the workout was I able to really challenge myself and get a more effective workout. And, of course, a proper warm-up can help prevent pain and injuries, too!

You read an entire magazine during your workout.
I used to be one of those people who read an entire magazine while walking on the treadmill. I’d barely break a sweat, but wonder why I wasn’t seeing any results. Eventually, it finally occurred to me that I wasn’t working hard enough. Of course, you don’t need to go all out on every treadmill workout, but you need to push yourself if you want to see improvements. Nowadays, I’m constantly changes speeds and inclines on the treadmill, so I don’t even bother with a magazine anymore. My workout is more efficient, and I’m able to challenge myself and see results more quickly!

You hold onto the siderails.
I love walking on an incline on the treadmill because it burns more calories than walking on level ground–plus, it really works my glutes– but holding onto the siderails while I do so prevents me from getting the most out of my workout. I might feel like I am working harder and keeping up with a faster pace, but I’m actually supporting my upper body and core, so I’m ultimately making it easier for myself. Instead of making my workout easier, I slow my pace a little and pretend the rails are not even there.

You don’t vary your pace.
Sticking to one speed for your entire treadmill workout can get boring real quick. Plus, you should be warming up and cooling down at a slower pace compared to the rest of your workout. My favorite way to keep workouts exciting is by doing interval training. The interval speeds constantly change so both your mind and body will stay engaged!

You jump off a moving treadmill
It might seem like no big deal when you hop off the treadmill for a quick water break, but if you don’t slow down the belt, you risk the chance of injury. Ok, maybe you have great coordination, but there’s always a chance you could twist your ankle or take a bad fall. Sure, it might add a few extra seconds to your workout, but it’s worth your well-being to slow down the belt before you get off the treadmill.

Depression in Pregnancy and Post-Partum

As summer approaches, I am delighted to see men and women alike out and about working out, showing off their bikini bodies, demonstrating their public displays of affection, and looking very care-free.  An abundance of pregnant women seem to glow every summer, and they certainly don’t go unnoticed, especially in their midriff-bearing summer-wear.  Historically, pregnancy was thought to be a time of emotional wellbeing.  Although I don’t want to be a Debbie-downer during this exciting time for those of you “in-bloom”, this is not always the case; therefore, I believe this is an important topic to cover in any wellness forum for those it directly affects as well as their loved ones, friends, and family.
Am I at risk?
Depression, the leading cause of disease-related disability amongst women, is highest during the reproductive years.  About 10-15% of women experience depression during pregnancy, according to recent studies.  While the risk is highest in those who have been depressed or anxious in the past, about 7% have their first depressive episode during pregnancy.   The risk is increased in those with a family history of depression, particularly depression during pregnancy and post-partum.
Frequently, doctor and patients alike will discontinue antidepressant medications when someone becomes pregnant or is thinking about getting pregnant.  This can lead to dangerous relapses during a very vulnerable time for a woman and her family, and patients should discuss these decisions at length with a specialist before determining the best course of treatment.  Finally, the greatest risk for post-partum depression is untreated depression during pregnancy; therefore, hiding behind the symptoms while pregnancy is not going to make them go away.
What are the symptoms?
Depression during pregnancy manifests similarly to any depressive episode, but can be complicated to signs and symptoms related to the pregnancy, specifically.  It is important to realize that untreated depression can affect prenatal care; studies have shown that women will decrease prenatal vitamin use, not gain weight appropriately, use drugs and alcohol to manage symptoms, and even make decisions to terminate pregnancy solely due to untreated depression.  Some symptoms of a healthy pregnancy (including increased fatigue, awakenings, and weight gain) are difficult to differentiate from depressive symptoms and should be evaluated.
To treat or not to treat?
Many pregnant women and their partners have come to me concerned about being on medications during pregnancy.  They are almost always surprised to hear my answer.  While any medication counts as an “exposure” to the fetus in the pregnancy and must be evaluated on a risk/benefit basis, depression and anxiety are also “exposures”.  In some studies, the risks of depression and anxiety (whether due to the chemical imbalances they create in our body or the effects that the mood changes have on our lifestyles) created more harm than the risks of antidepressants.  While therapy is sometimes the most positive option, as it may eliminate exposure to both the depressive chemical changes as well as the medications, it is not always effective enough.  Medications for depression can be very safe and can certainly be considered in those patients with moderate to severe depression after thorough discussion with a physician.
I’m not pregnant.  Why should I care?  What can I do to help?
If you know someone who you are concerned may be depressed during pregnancy or post-partum, the simplest thing you can do it reach out to her.  Many new-to-be mothers and new mothers are overwhelmed and feel alone and scared to reach out to others.  New moms often feel they are supposed to be happy and are ashamed to feel otherwise.  However, mood changes like depression can be devastating to a pregnant woman and can even put her at risk for suicide or homicide to her newborn.  It is therefore important that we raise this issue with the general public, inform mothers that they are not alone, and view this as a real disease with serious consequences.  While it’s always nice to see expectant mothers hiking Runyon Canyon or enjoying a healthy smoothie on the beach, there are still those in hiding this summer waiting for a friend or loved one to reach out to them.  Help is available, and whether it’s you or someone you know, you can certainly make a difference.

Am I a Food Addict?

Some of us have more will power than others when it comes to food.  After recently passing by Magnolia bakery and eyeing their (in) famous banana pudding, my friend announced, “I CANNOT go in there.  One bite and I’m addicted.”  But is food addiction real?  New studies are revealing that not only can we develop food addictions, but some foods, like drugs, may be addictive themselves.
What is addiction, anyway?
In the process of evaluating whether a person has an addiction to a substance or activity, I always ask the following questions (amongst others):

• Do you find yourself continuing to use despite harmful consequences?
• Have you tried to cut back and failed multiple times?
• Do you find yourself feeling irritable or experiencing other withdrawal symptoms when you are deprived of that substance/activity?
• Do you find that you need more and more to feel satisfied or the effects that you used to?
• Are others concerned about your use?
• Do you have shame and guilt regarding your use?
• Do you find yourself spending the majority of your time thinking about the substance/activity?

These are some of the questions that help us evaluate an addiction.  But what does science tell us?  We know from longstanding studies of addictive drugs in both animals and humans that there is a real science behind addiction.  When certain chemicals affect our reward pathway, they create powerful reinforcing affects.  Dopamine surges trigger our limbic system and, in turn, our homeostatic control system (which sends our minds signals about what our bodies actually need) gets out of whack.  What we crave no longer becomes what our body actually needs.  We have trouble finding pleasure and reward in healthy activities and substances and this leads to a vicious cycle of unhealthy behavior.  This can be even more overwhelming for people who are genetically or emotionally prone to become addicted.  Furthermore, a combination of addiction-prone individuals with addicting food is a recipe for obesity.
5  TIPS FOR COMBATTING FOOD ADDICTION:
1. Avoid “addictive food”. 
Recent studies show that foods with a higher glycemic index (GI) are more likely to trigger hunger and overeating at the next meal.  GI >70 is high and <55 is low.  Examples of high GI foods include sweets, rice, bread, potatoes, and some fruits like watermelon.  Low GI foods include things like carrots, lentils, skim milk, peanuts and grapefruit.
Like those with drug abuse problems or gambling addiction, the less you are surrounded by addictive foods, the more likely you are to eat them.  Clean out the pantry and replace sugary, high-carb foods with snacks with lower GI’s that are ready to eat on the run.  Also, studies show that people who are more socially connected to overweight people are more likely to be overweight themselves.  Surrounding yourself with active peers and going to meals with healthier eaters may rub off on you!
2. Avoid deprivation.
Frequent small healthy meals are more likely to keep us satisfied and less likely to trigger the pleasure/reward pathway that may lead to overeating.  When our insulin drops below a certain point, we crave food and are more likely to overindulge.  By keeping insulin steady, we find that eating “more” or at least more often actually leads to eating less food overall.
3. Sleep.
7-8 hours of sleep is normal for an adult.  Sleep recharges our bodies.  Hunger is often confused with fatigue and we may turn to food to help keep us awake if we are undersleeping.
4. Exercise.
Endorphins released by exercise can feed the pleasure/reward system in a healthy way, helping to combat cravings for food.  Plus, you burn tons of calories to help you stay in shape.  A growing number of studies are also finding that exercising 30minutes a day at 70% of your maximum heart rate can be as effective as an antidepressant medication on mood and anxiety!  This will prevent emotional eating, which can also lead to an unhealthy reward/pleasure cycle with food.
5. Avoid drugs/alcohol/smoking:
Like food, drugs, alcohol, and tobacco can all trigger our reward systems to want more.  This is why people who try to quit smoking often gain weight – sometimes up to 25 or 30 pounds!  The more we mess with the dopamine receptors in our brains (which are affected both directly and indirectly by addictive substances), the more difficult it will be to determine whether our bodies are truly hungry for food, or we are trying to satisfy a pleasure system that is tricking us into eating.

Yoga: The Best Travel Accessory

I used to feel like vacations were wasted if I didn’t return home even more exhausted than when I left. They were a time to escape real life, kick back, throw caution to the wind, especially when it came to dietary choices, partying too hard, and sleeping in late. They were a break from any exercise regimen and yoga practice. I’d return home needing more than a few days to recover, not to mention a few pounds heavier. Unbeknownst to me, the activities I saw as ‘stress relievers’ were actually putting more stress on my body and I definitely wasn’t returning from these sojourns refreshed and bright-eyed. Bad food, alcohol, late nights are not part of the recipe for a healthy, stress-free, relaxed body and mind. After one too many burning-the-candle-at-both-ends vacations I began to see the light.

I started incorporating yoga into my trips away. It happened accidentally with a bit of yoga here and there on the beach. I’ll admit that at first it was just for the yoga photos in an awesome location, but practicing yoga on the soft sand, with the sound of the waves and the sea breeze felt fantastic. Afterward, I’d feel so much calmer, so much more appreciative of my surroundings and my body. So I started getting up earlier and earlier until I was catching the sunrise and lo and behold my sun salutations never felt so good, or authentic.

My last vacation was a yoga/surf retreat in Costa Rica. Even though we were already practicing twice a day I rose even earlier to walk to the beach to watch the sun come up. I’d then spend twenty minutes meditating and appreciating where I was and being in my body. I’d move through a bit of my own practice and enjoy being totally alone. There’s something about practicing in nature, as cheesy as it sounds, that makes me feel deeply connected to universe. The expanse of ocean and sand also has a beautiful way of giving me perspective on how small and insignificant I am, ergo any of my so-called problems are.

I’ve realized over time that vacations shouldn’t be about ‘escaping real life’. Sure, they’re a time to relax and recharge but that doesn’t mean sweeping things under the rug to deal with when you get back. Whether it be stresses with your boss at work, relationship issues, fights with the in-laws, vacations give distance and therefore a perspective that may not have occurred to you in the thick of things.  We are all aware that we can’t run away or hide from our shit because it follows us around wherever we go but humans are very skilled at shying away from the uncomfortable in the pursuit of short-term pleasure. The solution to most of our issues lies within ourselves and the choices we make, making vacations a great time to reflect, go inside and face things head on.

I absolutely do not mean that you should dwell on your stressful work situation while you’re vacationing but in fact spend just a few minutes on your mat before you start the day. Use those moments as the only time you reflect on anything you need to and then let go! Find somewhere inspiring, be it by the ocean, on a mountaintop or your hotel balcony above a bustling, foreign city starting it’s day. Enjoy, and find a moment of peace. Move through a few sun salutations and some gentle stretches or if you don’t feel like you are experienced enough to practice to the beat of your own drum there are some fantastic sites where you can download yoga classes and follow them on your iPad or phone. , perfect if you don’t want to leave the comfort of your beach bungalow. For ease of execution I never take my regular clunky and heavy yoga mat on vacation. So I invested in a the Manduka travel yoga mat. It’s light and folds up easily into my suitcase making it fantastic for practicing on hotel room floors or with a towel under it on the beach or grass.

Whatever you decide to do you’re sure to find yourself more grounded and ready for an amazing day. You might even have an epiphany or two about something that’s been bothering you back home. Wherever I am I find that if I start with a bit of meditation and yoga it has a trickle down effect. From how I interact with the people I meet, to my food choices and whether or not I say yes to that extra cocktail. I’m so much more centered and grounded that it improves every element of my day. It gets me ready to absorb the magic of whichever paradise I’m in and most importantly I return home happier and healthier than when I left.

The Hidden Gland Holding your Health and Happiness Hostage

As a medical doctor and thyroid cancer survivor myself, I have always been aware of the need for thyroid monitoring. However, patients are continuously surprised when I order their thyroid function tests when they come to me with complaints like weight gain, fatigue, poor motivation, or depression. The thyroid is one of our largest endocrine glands that sits in the neck and regulates the level of thyroid hormone circulating in our bodies. There are a range of conditions including over-active function, under-active function, thyroid nodules and cancer, for which detection and management not only improves quality of life but may prove life-saving. Thyroid conditions are becoming increasingly common, especially in young women. Here are some of the many jobs that thyroid hormones regulate in our bodies:

• Metabolism
• Energy
• Weight maintenance
• Muscle function
• Digestion
• Concentration
• Hair loss or growth
• Reproductive and menstrual functions
• Bone strength
• Cold or heat tolerance
• Mood
• Skin health
• Circulation
• Eye health
• Heart function
• And more… (as if those aren’t enough!)

Symptoms of under-active thyroid conditions (i.e. hypothyroidism, which is commonly a result of Hashimoto’s thyroiditis- an auto-immune condition) include weight gain, goiter (enlarged thyroid gland),  fatigue, hair loss, dry skin, depression, and more. They can seriously slow you down. Over active conditions (i.e. hyperthyroidism- often caused by Graves’ disease) can cause issues like abnormal heart beats, exophthalmos (buldging eyes), anxiety, bone loss, and metabolic conditions. Thyroid cancer is one of the fastest growing diagnoses. Although many of these conditions can be relatively low risk and somewhat easily treated, it is important to know whether thyroid conditions may be holding you back from being your healthiest self. Take home message:
1. Know your risk.
Although the general population does not require regular monitoring, those at risk should ask their doctor about checking their thyroid. Risk factors include: prior thyroid condition, family history, exposure to radiation, history of autoimmune disease, mental health issues or general symptoms (as above), age over 50, smoking, some medications, over/underexposure to certain foods/minerals like iodine and soy, pregnancy.  Pregnant women are uniques at risk and require frequent monitoring to protect themselves and their babies.
2. Know the signs and symptoms.
If you feel like you are suffering from some of the issues listed above, don’t be quick to blame yourself. Considering how many functions the thyroid has, it may be worth asking the doctor whether your thyroid should be checked.
3. Don’t be scared.
Thyroid conditions can generally be treated with medications or procedures. If you are already on thyroid supplements, it is very important to take the medications as prescribed for them to be effective. If you require a surgery or a procedure, be sure to follow your doctor’s monitoring recommendations to keep yourself healthy over the long term.

Mental Training: Work to Fail

Many of us fear failure.  But, it is one of the best ways to grow.
In order to build muscle, we lift weights until we are tired and fail. This breaks down the muscle and allows it to grow. In order to build our cardio endurance, we run fast and hard until we almost cannot take it any longer. This builds our lung capacity and our vascular system. This process, many people seem to recognize, is the right way to fail.
The same applies to mental training. As we sit in meditation, thoughts enter our minds. This is not failure, but part of the process. It is a necessity to watch what we are doing. If we work with visualization, the clarity of that visualization ebbs and flows. The ebbing is not failure. We can learn and note how the creation of that visualization has similarities to the ebbing and flowing of narratives we tell each other about our purported reality. Sometimes we go too far, our practice becomes tight and difficult. By crossing that line, we learn how to relax back into a peaceful state.
The same applies when we work with our emotions. When our work colleague triggers an angry response in us, we will begin to notice it more clearly as we train our minds. The noticing is not failure. Noticing is the first step to changing behavior. The next time something similar occurs, perhaps we will have the patience to avoid anger. We can sit and just watch. Then, we will slowly be able to handle more and more difficult situations calmly and with wisdom. Without a willingness to engage in circumstances in which we might fail to be calm, we will never grow emotionally stronger.
Despite our fear, failure can be very positive. Edison failed to invent the light bulb hundreds of times before finding the right materials. Each time he learned something new. The successful entrepreneur is the one who has more endurance than her competitors, continuing to work even after enduring a few failures. Each failure is a lesson on how to build a better company.
So let’s not fear failure. Failure is the key to life. It allows us to learn, growing and make personal progress.

6 Reasons Why Yoga Enhances Pregnancy

First here’s the soppy part…
My love for yoga is a true love, one that has soulmate written all over it. I know this because it’s a relationship that has weathered storms and hung in there through life’s ups and downs. We’ve argued, we’ve ignored each other and at times I might have even despised you yoga but just like any true friendship or soulmate you’re are always there for me when I need you most. You hold up the mirror, make me pause, reflect and ultimately grow.
To anyone who hasn’t ever set foot in a yoga class or perhaps only dabbled in a few classes here in there I know this all sounds completely abstract, annoyingly esoteric and frankly if I didn’t love yoga so much, I’d be chaffing my nuts too.
Like any successful and nurturing relationship this has taken time and hard work. It’s taken devotion, grit and incorporating yoga into every part of my day and life.
I thought I couldn’t love it any more…

6 Reasons Why Yoga is Even More Amazing with a Baby-on-Board.  

1. Breathing and stress reduction.
Your hormones are surging, your butt is now a booty and climbing the stairs feels like a freaking marathon. But that’s ok. Pregnancy is one big transition, one huge unstable, uncertain journey of highs and lows, self-doubt and immeasurable excitement. Motherhood will be the same. Life is the same. Yoga teaches you to keep calm and breathe through it.
Yoga is a fundamentally a moving meditation and the practice itself is 100% about breath and using this to center and relax yourself no matter what’s going on around or inside you. Deep, slow, mindful breathing has the ability to calm the central nervous system like no other technique out there. Yoga’s anti-stress benefits are a host of biochemical responses and there’s research to prove it.
The deep breathing decreases catecholamines, hormones produced by the adrenal glands in response to stress. Lowering levels of hormone neurotransmitters — dopamine, norepinephrine, and epinephrine — creates a feeling of peace and some research points to a boost in the hormone oxytocin. This is the “trust” and “bonding” hormone that’s associated with feeling relaxed and connected to others and this hormone even gets transmitted across the placenta to bubby!
Learning ujjayi breathing (yogic breathing) prepares you for labor and giving birth by teaching you to stay calm when you need it most. Fear and panic make the body stop producing hormones like the aforementioned oxytocin that help the birth process and this in turn slows or stops labor’s natural progression. Essentially a regular yoga practice will teach you how to use breath to relax.
2. You stop being a p*ssy.
On the surface yoga may seem all sweetness and light but really it’s not. It’s discipline and dedication and some ugly stuff can come up, leaving your true nature exposed. You inevitably become more aware of your habits, good and bad. You notice when you’re pushing yourself too hard and the flip-side of that is you are also very cognizant of when you aren’t nutting up and putting your best foot forward. Pregnancy can be a time when women are far to easy on themselves and use it as an excuse for all sorts of unproductive habits and behaviors. Being a complaining, pain in the butt ain’t fun to be around for anyone. Sure, we need to listen to our bodies and cut ourselves some slack but it’s that doesn’t mean it’s an excuse to stop functioning to your fullest potential or highest self.
3. Health. 
This age-old practice has unlimited health benefits. It keeps you fit, limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints. A mindful yoga practice will enhance your pregnancy and work on muscles that every pregnant woman needs to keep strong, like the spine, obliques and the very, very important pelvic floor. No one wants to be peeing their pants when they laugh just because they’ve had a baby. It also helps to open parts of your body that will need to ‘open’ in labor like the hips and pelvis.
Most women, with the guidance of a qualified prenatal teacher can practice with no worries about harming the baby. In fact, some common complaints during pregnancy such as fatigue, backaches, headaches, nausea or even moodiness can be completely alleviated. Yoga has also been proven to reduce high blood pressure, slow the heart rate, balance hormones and of course manage stress.
4. The tools you take off the mat and into the world.
A bi-product of a regular yoga practice is cultivating acceptance, patience, the ability to let go, compassion and non-judgment. I’m not saying I’ve completely nailed any of these but man, I’ve got more tools in my tool box when it comes to dealing with anything life throws at me and pregnancy has thrown me more than a few curve balls. It teaches you to turn inward and look to yourself for answers not to external influences, people or things.
5. Connection with your baby.
You and the little beam of light inside you are on this journey together. As you become more observant of your own body, you become more in tune with the little person growing inside you. When you are calm and centered you can turn your mind and energy inward toward your tiny buddy which helps develop a bond before birth. All the feel-good chemicals produced by this are felt by both mother and baby.
6. Trust.
Yoga has taught me to lighten up, to trust life’s process and to trust myself. It’s given me a confidence in myself I’ve never had before. Of course this will forever be a work in progress but I have a powerful sense of my own strength, vitality and goddess-ness even as my body rapidly changes. As I move towards giving birth and being a Mama this is probably the most important of all.
One of the wonderful things about yoga is that you can start anywhere, anytime. You are NEVER too old or too inflexible. If you’re pregnant and new to yoga then a prenatal class is the best way to start. Even beginners will feel positive effects immediately. It’s important to have an experienced teacher who has worked with women in all trimesters. He/she will be able to help you work with props like blankets and bolsters and show you the optimum poses to encourage a healthy, stress-less pregnancy.
There really isn’t a more incredible way to enhance your pregnancy, deepen your connection with yourself and your baby.

The 5 Most Common Meditation Techniques

Vipassana Meditation

What is it: Vipassana is an ancient technique, famous for the silent retreats where people go away for 10 days and meditate 12 hours a day without any talking in between sittings.
Where does it come from: It’s believed to be the style of mediation that Buddha used, and is said to be the basis for all forms of meditation.
How does it work: Sitting with the back upright in a lotus or similar posture, one maintains awareness of all sensations.
Recommended practice time: After returning from the retreat, you “sit” twice each day for an hour
How to you learn it: Most practitioners start by attending a three, ten or ninety-day residential retreat.
Cost: Free, but you’re invited to volunteer or make a donation at the conclusion of the retreat.
What do you get: Lodging, meals, instruction, and an undisturbed environment in which to sit in meditation.
Verdict: For diehards and monk-types, Vipassana is one of the more challenging styles – the meditation equivalent of running a marathon. It’s perhaps easier to do in a retreat setting than in the real world, and the cost is not really “free” if you factor in the 10 days of missed work while you’re away meditating. But you’ll benefit with consistency.
……………………..

Transcendental Meditation

What is it: Transcendental Meditation is advertised as a “householder’s” meditation style. It grew in popularity in the 60’s after the Beatles learned it, and is renown for being easy to practice.
Where does it come from: Maharishi Mahesh Yogi revived it from an ancient Indian tradition.
How does it work: The meditator uses a mantra that is designed to initiate the experience of going beyond thoughts.
What’s the practice time: 20 minutes, twice each day
How do you learn it: You contact  to find a teacher, and they invite you to an info session, where you meet the teacher in person and register for a 4-day training.
What’s the cost: A one-time fee of $1500, but you can pay in installments. There are also student rates and scholarships available.
What do you get: Personalized instruction (including your mantra) and a lifetime of free follow-up support. Hundreds of published studies have been shown to prove its effectiveness.
Verdict: If Howard Stern can do it, so can you. This is one of the easiest meditation styles with the ancient tradition in tact. The upfront price is steep, but it’s worth it if you factor in the value of having a lifetime of free follow-up support. Excellent return on your investment if you maintain consistency.
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Vedic Meditation

(Full Disclosure: I practice this style)
What is it: Vedic Meditation is a popular “householder’s” meditation technique that has spread mainly through word-of-mouth. If you live in NY or LA, you probably know someone who knows someone who’s learned it.
Where does it come from: Vedic meditation means meditation from the Vedic tradition of India.
How does it work: While sitting comfortably, you use a mantra assigned by your teacher to induce a deep state of mental and physical relaxation.
What’s the practice time: 20 minutes, twice a day
How do you learn it: You must attend a free Info Session to meet the teacher, and there you register for a 4-session course usually conducted over 4 days.
What’s the cost: Varies, but most US teachers ask for a one-time sliding-scale contribution based on weekly earnings (with a minimum of around $500).
What do you get: Comprehensive instruction and a lifetime of free follow-up support with access to regular group meditations and community events.
More information: vedicnetwork.com
Verdict: For people serious about taking all of the guess work out of meditation and becoming self-sufficient. This style is as easy as they come. Practice times are short, and comfortable back support is recommended. Not to mention, the quality of support rivals the Genius Bar at the Apple store. If you can find a teacher in your area, this practice will revolutionize your life.
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Primordial Sound Meditation

What is it: PSM is another technique which utilizes mantras for going deep in meditation.
Where does it come from: It was developed by Drs. Deepak Chopra and David Simon, based on the principles of transcending techniques.
How does it work: You receive a personal mantra (based on your birth date) that triggers a relaxing state in meditation
What’s the practice time: 30 minutes, twice daily
How do you learn it: You can learn through a certified teacher located through the Chopra Center.
What’s the cost: Around $375.
What do you get: Personalized instruction along with course materials from the Chopra Center.
More info: for-youu.blogspot.com/
Verdict: The instruction is less comprehensive than VM or TM, but valuable nonetheless, and the recommended 30-minute practice time may prove to be a little long for most people. Deepak fans already know that he has a great way of making esoteric practices like meditation accessible to the masses, so if you try it out and stick with it, you will benefit greatly.
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Mindfulness Meditation

What is it: One of the most popular techniques nowadays, mindfulness meditation invites the practitioner to stop, breathe, observe, and connect with their inner experience.
Where does it come from: Mindfulness is rooted in Buddhist tradition.
How does it work: Similar in technique to Vipassanna, the mindfulness mediator sits erect while opening the eyes at a half lid, focusing a few inches in front of the nose. Monitoring the breath is also key to the technique.
What’s the practice time: Varies with experience but usually around 15 minutes.
How do you learn it: You can enroll in a six-week MAP (Mindfulness Awareness Practice) class or learn online.
What’s the cost: Class prices are anywhere from free to $185 per class in an 8-class series. The cheaper classes are usually lead by other students.
What do you get: Group instruction and free drop-in meditations.
Verdict: The popularity and research on the benefits of mindfulness speaks for itself. As a technique, mindfulness is not as easy to practice as TM or VM, but adjustments to your posture are allowed for added comfort, and since meditation is a long-term investment, the pay/donate-as-you-go model may add up to a sizable cost after a while.