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Category Archives: Blog
3 Way to Tone Your Butt
* Bridges w/ yoga block
1) Lie on your back with a yoga block or something similar between your knees, The block should be several inches wide, so as to get the proper alignment of your hips and knees.
2) With your head flat on the mat, raise your butt off of the ground one vertebra at a time (peeling off). Make sure not to lift so much where only your head and neck are on the floor. You should still have your shoulders planted on the ground.
3) Staying lifted, extend 1 leg out straight (yes, with the block still between your knees). Make sure to keep your hips even and lifted.
4) Hold for 5 seconds and then repeat with the other leg.
5) After lifting with both legs, roll back down from your upper back , rolling through your spine to your lower back until you are back to your starting position.
6) Start again with from the beginning and repeat at least 5 times.
* Resistance Band Kick-Backs
1) Get on all fours making sure your shoulders are over your hands. You can also drop to your elbows, like a plank.
2) Grab the resistance band’s ends or handles with both hands.
3) Put one foot in the center of the resistance band.
4) Kick back or push back with your foot then bend your leg back to the starting position and repeat by extending your leg for at least 10 reps.
5) Make sure your hips are levels throughout the movement and draw your navel into your spine to protect your back.
6) Repeat on the other leg.
* Hip Lifts on Stability Ball
1) Lay your back on the stability ball or any other surface. Your hips and legs should be off of the ball in a bridge (like a table top)
2) Without rolling back on the ball or moving your upper back…sink your hips down toward the floor and then lift back up.
3) Repeat for several reps.
4) Make sure your knees are in line over your toes and about hip width apart following that tract throughout the movement.
Variation
1) Lay on your back with your legs on the stability ball and your arms out to the side.
2) Put the soles of your feet on the ball with your legs bent.
3) Without moving the ball, bridge your hips up and down tracking your knees like explained previously.
4) Repeat
Notes:
Please consult your physician before doing any exercises and if something doesn’t feel right or hurts then don’t do it!
Enjoy the Journey Ladies and Be The Best You Can Be at Any Age
Love this quote. It’s a privilege and blessing to get older! Appreciate who you are and be your best at any age!
Turmeric- The Slimmed Down Version
My last post, on Turmeric, was so long, I couldn’t even get through it all. I guess I thought I was writing a college paper. But in all seriousness, there is so much information, it was hard to condense. But I’m going to try now. Please refer back to here for the detailed content.
Research shows :
- Slowed Tumor Growth
- Decreased Spread of Cancer Cells
- Cancer Cell (Death)
- Decrease Size & Number of Pre-Cancerous Lesions in Intestinal Tract
Problem- Bio-availability
- We don’t absorb it well
- We metabolize it Fast
- Our body eliminates it quickly
Ways to Increase Absorption
- Adding Biperine– extracted from Black Pepper- some studies show increase absorption by 1.5 fold
- Adding Phospholids– studies show increase absorption by 3.4 fold
- Micro emulsion system of curcumin,-which consists of Capryol 90 (oil), Cremophor RH40 (surfactant), and Transcutol P aqueous solution (co-surfactant)Emulsions- increase absorption by 22.6 fold
- Curcumin with a micellar surfactant (polysorbate) shown to increase the absorption of curcumin in mice 9.0-fold
- Polylactic-co-glycolic acid (PLGA) and PLGA-polyethylene glycol (PEG) (PLGA-PEG) blend nanoparticles increased curcumin absorption by 15.6- and 55.4-fold, respectively, compared to an aqueous suspension of curcumin in rats .
Best Companies (in my opinion)
- 1st place OminActive (CurcuWIN-Can’t find where this is available yet). This was the winner that increases bioavailablity by use of a molecular dispersion process hydrophilic carrier, cellulosic derivatives and natural antioxidants
- 2nd place Indena ( Meriva) uses phospholipids and a technology called phytosome THORNE RESEARCH – Meriva-SR – 120ct [Health and Beauty]
- 3rd place Europharma (BCM- 95) micronizes Curcumin powder and uses turmeric oil EuroPharma – Terry Naturally CuraMed with BCM-95 750 mg. – 60 Softgels
- 4th place Sabinsa Curcumin – As far as I can see the product used was C3 Reduct ingredient standardized . Their original product uses C3 with Bioperine (extract from Black Pepper which enhances absorption. Doctor’s Best Curcumin C3 Complex with BioPerine (500 Mg), Capsules, 120-Count
Other Top Products:
*Longvida uses lipid-based forms of curcumin to increase the bioavailability.
Go here for the study: Longvida Study
*Theracumin– they increase bioavailability by decreasing the particle size to 0.19 to 0.3 μm—a reduction of over 100 times.
I hope this helps with slimming down the previous post. Again, please go here for detailed information.
Integrative Theraputics Theracurmin Vegetarian Capsules, 45 Count, 600 mg
Notes:
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Please consult your healthcare practitioner before taking any medication or health supplements.
I encourage you to always research before you buy supplement or attempt to treat any illness. Always consult your healthcare practitioner.
*This site contains affiliate links. That means that when you click on a link and make a purchase, I may make a commission. However, the amount that you pay will not change.
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