How to Get Your Pre-pregnancy Body Back

Written by Joey Atlas

Copyright 2005 Joey Atlas

The second biggest question you will ask yourself as a new mom is, “Will I be able to get back into shape after I give birth?” (The first, of course, is, “Will I be a good mother?”) The truth is, yes, you can get back into pre-pregnancy shape and, if you desire, you can get yourself into even better shape than you were in before your pregnancy.

One ofrepparttar biggest myths you must get past isrepparttar 143072 classic, “The doctor said I have to wait six weeks before I do any kind of exercise.” Under certain circumstances this is a valid rule. For instance, your pregnancy may have occurred later in life or you experienced complications during your pregnancy and/orrepparttar 143073 actual birth of your baby.

If you fall into this category you should communicate with you doctor regarding your desire to exercise and abide by her recommendations.

But, if you had an uncomplicated, normal pregnancy there should be no reason why you can’t start working out twenty four hours after you give birth. So as not to mislead you, let’s define working out as it applies to you at this stage ofrepparttar 143074 game.

You are clearly not ready to jump into a full scale fitness program one day after giving birth. But you can and should begin doing gentle isometrics (contract a muscle, hold it for a few seconds & then release it) and Kegels. Of course, you should consult with your doctor before starting just so she is aware of what you are doing. She may also have some valuable input.

Before you leaverepparttar 143075 hospital askrepparttar 143076 doctor aboutrepparttar 143077 condition of your rectus abdominus. These arerepparttar 143078 two muscles that run parallel to each other fromrepparttar 143079 pubic area up torepparttar 143080 diaphragm. During some pregnanciesrepparttar 143081 connective tissue between these two muscles tears and separates. If this is your case ask your doctor how you can help them reconnect and heal faster. This will be necessary in order for you to addrepparttar 143082 next few exercises to your routine.

If your abdominal muscles did not separate, which should be confirmed by your doctor, then you can addrepparttar 143083 tried and true pelvic tilt to your new exercise program. This is one ofrepparttar 143084 most basic exercises forrepparttar 143085 “core muscles”. At this time it should also be safe to add a modified abdominal crunch. This is best achieved by starting with a pelvic tilt and then liftingrepparttar 143086 head and top ofrepparttar 143087 shoulder blades by curling forward slightly as you breathe out. Then return to neutral as you breathe in.

It is generally safe to add several modified leg exercises at this point. Of course, you will want to run these by your doctor before trying them out.

Reduce Your Cholesterol Naturally

Written by Ken Shorey

What can you do to improve your cholesterol levels? Here’s a quick list to get you started.

* Reduce fat in your diet Buyrepparttar leanest cuts of meat you can find. Regularly substitute poultry (withoutrepparttar 142789 skin) and fish for red meat. Both are lower in saturated fat. Switch to low fat cottage cheese and yogurt, reduced fat hard cheeses and skim or 1 percent milk.

* Eat no more than four egg yolks a week An average egg yolk contains 213 milligrams of cholesterol!

* Eliminate fried foods Don’t fry foods. Roast, bake, broil, grill or poach them instead. Use fat free marinades or basting with liquids like wine, tomato or lemon juice. Use olive or canola oils for sautéing or baking. Both are very low in saturated fat. Use diet, tub or squeeze margarines instead of regular. Watch forrepparttar 142790 term “hydrogenated,” which means some ofrepparttar 142791 fat is saturated.

* Eat vegetables and complex carbohydrates Lowest fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and legumes. Try substituting some of these for meat and high fat dairy products. Don’t douse your pasta with butter or your potato with sour cream. Use tomato base sauces instead of cream base. Use lemon juice, low sodium soy sauce or herbs to season vegetables. Make chili with extra beans and seasonings while leaving outrepparttar 142792 meat.

* Lose weight If you are overweight,repparttar 142793 chances are almost 100% that you have a problem with high cholesterol. You can lower your LDL and elevate your HDL just by dropping some pounds.

* Nuts to you! Do you like nuts? If you do, sprinkle a few on your cereal, bake them into muffins or pancakes or add them to casseroles or stir-fries. Walnuts and almonds are especially good. Eating about three ounces of walnuts a day is shown to decrease blood cholesterol levels by 10% more than an already low fat, low cholesterol diet.

* Eat chocolate Aha! All you chocoholics rejoice! Studies indicate thatrepparttar 142794 fat in chocolate is stearic acid and has no effect on cholesterol levels. The chocolate does not increase LDL and could raise HDL a wee bit. But chocolate is still high in fat and calories so don’t go overboard.

* Drink fruit juices Apparently some ofrepparttar 142795 non-alcoholic ingredients in red wine raises HDL and suppressesrepparttar 142796 body from producing LDL. Purple grape juice worksrepparttar 142797 same way. The LDL lowering effect of red wine and grape juice comes from a compound that grapes produce normally to resist mold. The darkerrepparttar 142798 grape juice,repparttar 142799 better. Grapefruit juice doesrepparttar 142800 same thing and it may also help your body get rid of nasty plaque.

* Eat garlic Cholesterol lowering effects of garlic have been demonstrated repeatedly in people with normal and high cholesterol. Eat allrepparttar 142801 garlic you can. It also seems to raiserepparttar 142802 HDL levels as well. If you are worried aboutrepparttar 142803 odor, takerepparttar 142804 tablets instead.

* Take niacin - carefully It is proven effective for lowering LDL and raising HDL. It is also one ofrepparttar 142805 cheapest drugs available for lowering cholesterol. But, without medical supervision it may not be totally safe. A dose high enough to lower cholesterol can cause extremely high blood sugar or liver damage.

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