What are Moles

Moles and Your Skin

Moles are growths on the skin that are usually brown or black. Moles can appear anywhere on the skin, alone or in groups.
Most moles appear in early childhood and during the first 30 years of a person's life. It is normal to have between 10-40 moles by adulthood.
As the years pass, moles usually change slowly, becoming raised and/or changing color. Often, hairs develop on the mole. Some moles may not change at all, while others may slowly disappear over time.

What Causes a Mole?

Moles occur when cells in the skin grow in a cluster instead of being spread throughout the skin. These cells are called melanocytes, and they make the pigment that gives skin its natural color. Moles may darken after exposure to the sun, during the teen years, and during pregnancy.

Types of Moles

Congenital nevi are moles that appear at birth. Congenital nevi occur in about one in 100 people. These moles may be more likely to develop into melanoma (cancer) than are moles that appear after birth. A mole or freckle should be checked if it has a diameter of more than a pencil eraser or any characteristics of the ABCDEs of melanoma (see below).
Dysplastic nevi are moles that are larger than average (larger than a pencil eraser) and irregular in shape. They tend to have uneven color with dark brown centers and lighter, uneven edges. People with dysplastic nevi may have more than 100 moles and have a greater chance of developing melanoma, a serious form of skin cancer. Any changes in a mole should be checked by a dermatologist to evaluate for skin cancer.

How Do I Know if a Mole Is Cancer?

The vast majority of moles are not dangerous. The only moles that are of medical concern are those that look different than other existing moles or those that first appear after age 30. If you notice changes in a mole's color, height, size, or shape, you should have a dermatologist (skin doctor) evaluate it. You also should have moles checked if they bleed, ooze, itch, or become tender or painful.
Examine your skin with a mirror or ask someone to help you. Pay special attention to areas of the skin that are often exposed to the sun, such as the hands, arms, chest, neck, face, and ears.
If a mole does not change over time, there is little reason for concern. If you see any signs of change in an existing mole, if you have a new mole, or if you want a mole to be removed for cosmetic reasons, talk to your dermatologist. http://www.webmd.com/skin-problems-and-treatments/guide/moles-freckles-skin-tags

Diet Foods

Top Stomach Flattening Foods

 

Almonds

Not only are almonds packed full of skin-boosting vitamin E and protein, but their high fibre content stops you feeling hungry. In 2007, researchers at Purdue University also reported that – despite the fact they are relatively high in calories – almonds themselves do not contribute to belly fat.

 

Leafy Greens

The quickest way to flatten a stubborn stomach? Include a portion of leafy green vegetables at every meal. Kale, spinach and romaine lettuce are all extremely low in calories, full of fibre and offer several vital vitamins and minerals that help to ease water retention without causing the bloating and discomfort that some other vegetables might do.

 

Oats

Oats are filling, which makes it hard to believe that they can help you lose weight. But eating a portion in the morning for breakfast as part of a low-calorie diet is a great way to provide your body with slow-release, natural energy throughout the day, which keeps you feeling fuller for longer and can even lower your cholesterol.

 

Olive Oil

Mad but true – fat CAN help you to lose weight. Poly unsaturated fats like those found in olive oil can stave off hunger pains, while olive oil itself contains a naturally-occurring chemical called oleic acid, which aids the breakdown of excess fats in the body.

 

Beans

Each tiny bean is packed with nutrients, including protein and fibre, while remaining low in calories and full of slow-release energy. This means you’ll feel fuller, while the high protein content will help firm up your muscles and keep you toned.   http://www.glamourmagazine.co.uk/love-sex-relationships/health-fitness/2011/03/top-20-belly-flattening-foods

How to Lose Weight Quickly and Safely

EXERCISE

1. Work exercise into your lifestyle. It shouldn't be a chore! Little changes make a big difference, and will keep the weight from coming back. Walk or jog to school instead of driving. Run with your dog. Do crunches during commercial breaks on TV. Cycle with friends/family.
   
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3. Plan your week. Have 3 days where you do intense exercise like running or a spin class at the gym. The other 3 days, do low-intensity exercise like a long walk. The other day is your day off.

• Don't spend your days sitting on the couch watching TV. Get off your butt and exercise! Fast weight loss will only be achieved with diet and exercise.

 

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2. Make your exercises last. An exercise "session" should go for about 30 minutes to an hour. You should burn around 400 calories in a high intensity workout session. If you aren't sweating while doing a high intensity workout, you're not working hard enough. You're working hard enough if you're sweating profusely, breathless (not the whole time, but a good part of the time), and when you're done you can drink lots of water with no effort because you need it that badly.
3. Stretch! Always, always, always stretch before and after you exercise. It's really hard to lose weight when you're injured. Stretching also helps your growing muscles not to bunch up so you might look like a weight lifter. If you did stretch right, it would have an effect of a ballerina.

• Do some weight training. Muscles burn calories by just being there. The more muscles you have, the faster you'll lose weight.

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2. Invest in sports or hobbies that burn calories. Sports are great because they tap into our competitive energy, getting us to dig deeper than we normally would have. Don't worry about what people say, or whether you're "skilled" enough to join a team; just find a group of girls doing something that you're interested in and ask if you can join. Here are some sports that are big-time calorie busters:
   
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4. Spinning/elliptical trainer. Spinning or using the elliptical burns the most^[5] calories for the average U.S. woman, who weighs 163 pounds. The average female burns 841 calories per hour spinning or doing the elliptical.

• Downhill skiing. According to the same source, downhill skiing is another great way to burn tons of calories, except skiing is generally considered fun, whereas spinning can be (wonderful, beautiful) hell. The average female burns 645-841 calories skiing per hour.
• Full-court basketball. Basketball, as we all know, requires good hand-eye coordination and the ability to run up and down the court. The average female playing basket blasts around 812 calories an hour.
• Competitive soccer. Soccer players are known for being among the most fit athletes in the world. No wonder: You're running up and down a really long field! Female soccer players burn 742 calories of grit and determination per hour.  http://www.wikihow.com/Image:DSC_9138.jpg

Hard Core - Exercises to Strengthen Your Abs For Better Performance

Why is core work important?Strengthening your core will allow your body to efficiently transfer force from the lower to the upper body and back again, thus ensuring that any force you exert to move your body forward isn't wasted in moving your body sideways, etc. A strong core will allow you to keep optimal body alignment for whatever you’re doing (swim, bike or run), and this in turn will reduce your fatigue in the long run (good form usually takes less energy than bad form).

The problem is that most people equate "core" with abs only. The reality is that your core includes your upper back muscles (head carriage), gluteals (pelvis stabilization), oblique and what you consider "abs". My wife is the person who initially built this little core routine for me (thx Trish! - I think!). I really like this session because it works most of your core muscles & challenges the body to stabilize itself throughout multiple axes of movement, while keeping it interesting and broken into manageable chunks.

"Around the world"
This set should be considered reasonably advanced. If you have not done core work before, then you may consider doing some basic crunches before stepping up to this workout. Before I describe each exercise it's important to remember the following 5 things:

1. As with anything new, introduce your body to these gradually. These will work your body in a very different way than you are used to, so take it easy!
2. If you aren't breathing while doing these, then you're doing them wrong.
3. Go slow. Speed is not important, and will usually lead to using momentum to cheat your way through the exercise.
4. Quality over quantity.
5. Do these with other people. It's great fun, and will keep you motivated.

I call this "Around the world" because it works all of your core muscle groups. There are 15 different core techniques to this routine - 3 for each side (the front goes twice). You'll start by selecting your interval. The total number of reps you will do in this routine is based upon the number you choose here x 15. So, if you select 25 then you will be doing 15 X 25 = 375 reps. For beginners I'd choose 10, intermediate 15, advanced 20-25, Elite 25-35. At the end, lay on your stomach for 2-3 minutes and gently come up into a cobra position to stretch your stomach muscles. Make this a part of your workout routine twice a week, and you'll be amazed at how much stronger you will feel come race day.

Core Set

1. Standard Crunch - Think about a string attached to your belly button & running through your body pulling your stomach towards the floor.

2. Knee-up crunches - Focus on keeping the small of your back against the floor even throughout the range of motion. SLOOOW. :)

3. Hip lifts - Keep your legs straight and don't let them rock back as your lift your hips. YES - I'm pushing down w/ my hands so I could hold this forever for the camera, but you should put your palms facing up! :) These are tough... don't speed through them.

4. Oblique crunches - You should feel your ribs pressing pinching into your side. Try not to fold forward, but rather bend up trying to get your elbow to touch your feet.

5. Side Plank Dips - Keep your body in a straight line (one plane) and keep the movement smooth and slow. Your hips should just touch (but not rest on!) the ground.

6. Oblique Leg Extensions - This not only works your obliques, but should also engage your piriformis & hip flexor as well. Don't let your leg touch the ground, and when the leg is fully extended your butt should be tightly squeezed rotating your leg out ever so slightly (this is the piriformis part).

7. Supermans - Each side counts as 1/2 of a rep. Your stomach muscles should be engaged when you lift up. Think about your arm and leg not only being pulled up, but also out. Hold it at the top for 2 seconds.

8. Bridged Leg Lifts - Each leg counts as 1/2 of a rep. Keep your butt down. You don't need to lift your legs super high.

9. Pushups - Keep your head raised and looking forward, and your body in a perfect horizontal plane. Your elbows should bend back, not out to the side.

10, 11, 12. Repeat steps 4, 5, and 6, but do the other side.

13. Heel Touches - Each heel touch counts as 1/2 of a rep. Keep your shoulder blades off the ground, remember to breathe, and make sure your feet are far enough away from you that you have to really reach to touch the heel.

14. Bicycle Crunches - Each leg counts as 1/2 of a rep. Each twist w/ leg extension should take you long enough to say "one one thousand" to yourself, no faster. Try to keep your shoulder blades off the ground.

15. Half Up Twists - Sit up, put your hands on top of your knees and then lean back until your arms are straight. Cross your arms in front of you (each hand holding an elbow) and start twisting! Each side counts as 1/2 of a rep.

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486

Keeping Fit and Healthy

Weight Reduction

Losing weight long term requires a lot of motivation and a commitment to permanent lifestyle change. Crash diets are often quite successful at losing weight but are impossible to sustain and when the diet is over people usually return to their old eating and exercise habits. Long term lifestyle change includes:

• -Changing the foods you buy each week
• -Not having biscuits/crisps etc in the house except on special occasions
• -Eating slightly smaller portions
• -Greater proportion of vegetables on the plate, less fatty food
• -Exercising regularly (most days, 30-60 minutes walking is fine)

Tips

• -Learn a few new recipes - people tend to keep cooking the (high calorie) ones they know
• -Drink water/herbal teas rather than soft drinks/cappuccinos
• -Don't shop for food when hungry
• -Don't eat watching TV or on the move-you will tend to eat more/faster

Drugs/Surgery

Some drug treatments can give a small boost to weight loss, but they are only mildly effective. Surgery (gastric-banding and gastric-bypass) is sometimes offered to the very obese and is effective, but carries risks. If you would like to discuss these treatments please arrange an appointment with your doctor.

Exercise

Exercise is beneficial to almost all individuals. It reduces heart disease, stroke, high blood pressure, bowel cancer, type 2 diabetes, breast cancer, osteoporosis, and obesity. In addition it reduces anxiety and is comparable to antidepressants in treating depression.
Most people with illnesses of the heart, lungs and joints do better if they exercise than if they 'rest up'.
Ideally, you should do at least 30 minutes of moderate aerobic physical activity, at least five days per week. Brisk walking is fine.

Cholesterol

Cholesterol is a fatty substance essential for normal bodily function. Some of it we eat in foodstuffs, but most of the cholesterol in our bodies is manufactured by our own livers. Unfortunately, too much cholesterol is associated with blockages in arteries supplying the heart and brain, leading to heart attacks and strokes.

A typical western diet, high in animal fat, stimulates the liver to produce too much cholesterol. Not all cholesterol causes problems. Having a high LDL cholesterol (low density lipoprotein) seems to be the problem, whereas a high HDL cholesterol (high density lipoprotein) seems to be protective. Your doctor will assess you cholesterol based on the ratio of HDL to LDL. Some people are born with a gene variation that leads to a particularly high cholesterol which can lead to a heart attack at a young age. If you have a close relative who had a heart attack at a young age contact your GP for a test.

Fortunately there are effective drugs now available for lowering cholesterol that have been shown to lower the risk of having a heart attack or stroke.
It is important to remember that having a raised cholesterol is not a disease, but a risk factor among others including:

• Age
• Smoking
• Blood pressure
• Male sex
• Diabetes
• Lack of exercise
• Obesity
• Family History
• Race (people with Indian/Pakistani ancestry at higher risk)
• Early Menopause

So only having a raised cholesterol does not mean you are definitely at high risk of heart attacks. Similarly, if you have many other risk factors your doctor may suggest cholesterol lowering even if your cholesterol is average to lower your overall risk of cardiac disease/stroke.
http://www.rosemarymedicalcentre.co.uk/index.php/medical-advice/keeping-fit-and-healthy

How to increase breast size naturally

5 Examples of Foods That Increase Your Breast Size

1. Include Estrogenic Foods In Your Regular Diet
Hormonal imbalance has a big effect on the size of your breasts. If your body produces extra male hormone (testosterone), this impedes breast growth. You can avoid this from happening by maintaining the normal levels of male hormones in your body. Reduce your daily intake of carb-rich foods, and load up on whole grains, vegetables and fruits.
In addition, you can increase your body’s production of estrogen that leads to breast enlargement. For instance, most Chinese teens are fed with soup that contains chicken head, as this is an estrogen-rich food item. Herbs such as fenugreek and saw palmetto also have high concentrations of estrogen.

2. Eat Plenty Of Fresh Vegetables And Fruits
Vitamins and mineral found in several fruits and vegetables help regulate testosterone levels in your body. Moreover, these food items contain antioxidants that prevent cell damage and strengthen your immune system. Vegetables such as broccoli, cauliflower and red cabbage prevent the development of cancer cells.
You should eat at least four servings of fruits and vegetables daily to ensure good health, as well as to regulate your hormone levels. Make sure you include certain fruits that are rich in anthocyanins including strawberries and blueberries. These help build healthy tissues and protect cells from damage due to free radicals.
3. Consume Healthy Fats To Boost Your Cup Size
You need to include healthy fats in your diet, so you can increase the size of your breast. Choose the right kind of fats that will not cause health risks. Unhealthy fats only end up being stuck on your belly, thighs and arms, and you may end up worrying how to tone those flabby areas.
Monounsaturated fats are just what you need to enhance your breast size. These healthy fats are also good for your brain and heart, so you should consume the right serving of these fat-rich foods. Among the best ones you should incorporate in your diet are olive oil, avocado, raw nuts, herring, flax seeds, linseed oil, and sesame seeds.

4. Improve The Fullness Of Your Breasts By Eating Soy Products
Several women take isoflavone supplements to increase their body’s estrogen levels and develop healthy breast tissues. These supplements come from soybeans, so you can rely on these risk-free and natural products.
In fact, the National Institutes of Health considers soy as an effective breast enhancer, and many people claim to obtain numerous health benefits. Soy is also rich in protein, so it helps in building and repairing worn body tissues and cells including breast tissues. While others believe that soy’s effect in enhancing the breasts is purely theoretical, you can observe how this protein-rich food can do wonders in improving your cup size naturally.
5. Discover The Health Benefits Of Anise Seed
Anise seeds have a kind of taste and odor similar to fennel and licorice, including other estrogenic herbs. Studies were made on the properties of anise seeds, and researchers have discovered that the plant contains dianethole, photoanethole, and anethole. These compounds boost the levels of estrogen in the body, which help stimulate the growth of breast tissues.
Moreover, medical researchers regard anise seeds as excellent estrogenic herbs, as these are noted for several uses including lactation stimulant, infertility treatment and breast enhancer. These seeds can also increase the number of breast tissues in the body by mimicking the hormonal changes that occur
during the lactation period. http://breasthealthtoday.com/foods-that-increase-breast-size/

Read more about how to increase breast size naturally at: http://tiny.cc/dwefvw

How to Eat and Lose Weight

 

1. Eat more fresh food! Choose fresh, nutrient-rich, healthy, low-fat foods rather than junk food. Junk food can range from burgers to those cookies that you always bought! Adding a lot of vegetables and fruits to your diet will help you, they keep you feeling full for longer than processed food so you won't even feel the need to eat loads. Also, drinking bouillon, a Haitian soup, made with filtered water will help you feel full.
   
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5. Exercise every day! This could be the most difficult step to follow. But what you can do is actually start slowly then steady increase the amount of exercise. For example, today you will walk for 10 minutes, repeat this for the whole week. For the next week, double your workload. You may get leaner that way! The important thing is to get your heart rate up and start, now!
   
   
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   Feed your temptations once in a while. Go ahead and have that doughnut or slice of pizza, but before you do, drink 8 glasses water and eat a bowl of raw veggies such as cucumbers, celery, carrots, and tomatoes. They will fill you up and you will have very little room to eat the "junk" food.
   
   

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2. Consume things that have no calories. There are two things you eat and drink that contain no calories: water and fiber. The more of these you get into your diet, the better off you will be. For example, you can eat a pound of mixed salad greens with assorted raw vegetables (carrots, red cabbage, celery, broccoli, onion, etc.) with a low or no-calorie salad dressing and only have eaten 100-150 calories. This is because of the high water and fiber content of the salad and low calorie dressing. Also, eat lots of celery. It has only 8 calories, but amazingly, it takes more than 8 calories to digest it. So, you actually BURN calories by eating celery! It's not much, about 2 calories per 8 inch stalk, but it sure doesn't hurt.
   
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4. Avoid sodas as much as possible. Instead, drink flavored water or unsweetened iced tea. Caffeine, when placed in a low-calorie beverage like black coffee or unsweetened tea, raises your metabolism and causes you to burn more calories. Too much caffeine has harmful health effects, though, so be reasonable in your consumption if you choose to have caffeine.

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   Include foods which burn fat for you. By choosing your foods carefully, you can drop the pounds without going hungry. There are many foods out there that are proven to help you to lose weight, foods such as chilli, green tea, berries and whole grain, can do various things to help you to drop the pounds, by avoiding insulin spikes and keeping your metabolic rate going. Click here to find out how to fit them into your everyday diet.
   
   
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   Have broth-based soups. They are relatively low in calories. A commercially-available ready to eat "chicken and stars" soup may only have 80 calories for 1 serving, much less than diet "meal shakes" or nutrition bars.
   
   
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   Practice good eating habits. Always use utensils and sit at the table. This stops you from eating precariously. Eating with your hands will mean that you take in more food in one scoop. Don't forget to eat slowly and stop when you're full. Similar to the above step, if you can't stop, drink up! Maybe your body is thirsty and hungry no more! Also, you can do any other chores (other than eating). For instance, go shopping, or play badminton with your friend, or play games on the computer!
   
   
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   Drink more water. Often we mistake thirst for hunger which means we eat when it's not necessary. By keeping yourself well hydrated you'll feel hungry less as well as getting a clearer complextion and shinier hair.
   
   
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   Spread out your diet! Eat more small chunks of meals, rather than 3 big meals. If you eat 100-150 calories or so every two hours, your body stays in a higher-metabolism digesting mode. This allows you to burn more calories than eating just 3 meals a day.^[1]
   
   
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   Record what you eat! This is a simple yet very powerful exercise to open your eyes to see whether you are keeping up with the dieting plan. Often, we tend to overlook those snacking we do between meals and really think that our diet is failing us. But the truth is there can be many petty things that we do that really affect our dieting plan. For example, one might skip breakfast 3 times a week without being conscious about it. Studies have shown that if you eat breakfast, you tend to eat proportionally fewer calories the rest of the day. Without a record, it might seem like you are doing all the right thing, yet fail miserably in your dieting plan.^[2]
   
   

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Make vegetables a major part of your diet plan! If vegetables are not a major part of your diet, it is time to reconsider. Studies have shown that vegetables can play an important loss in losing weight. This is because vegetables are high in water and fiber and low in energy density.

 

http://www.wikihow.com/Eat-and-Lose-Weight

Zumba fitness workout

ZUMBA

 

 

 

http://www.youtube.com/watch?v=CmaAHYRCKvc