Wii Fit Craze!

By Mary Jane Irwin, Forbes.com

Americans are obsessed with their weight. Newsstands ("10 Hot Celebrity Diets!") and grocery aisles ("Low fat! Only 100 calories! Heart Healthy!") feed our pound fixation. Not to mention we're constantly reminded that our increasingly sedentary lifestyles are contributing to record ranks of overweight and obese citizens.

Time for video games to take charge and get people off the couch.

At least that's the hope of a new slew of games catering to a player's aspirations by providing a physical side to the hours spent plunked in front of a TV. It sounds counterintuitive but it's quite possible to work up a sweat playing "Wii Tennis," a game that replicates racket swinging with motion-sensing controllers -- there are even cases of "Wii elbow." And while it wasn't intended as a fitness regimen, one fan lost 9 pounds over six weeks playing "Wii Sports" for 30 minutes a day.

Now Nintendo is releasing a game -- "Wii Fit" -- that overtly focuses on physical well-being.

The souped-up scale and digitized fitness trainer bundled in "Wii Fit" may not generate the same level of twitchy excitement among game players as "Grand Theft Auto IV," but much like Nintendo's brain-trainer "Brain Age," "Wii Fit" will certainly carry more weight with the general public -- making it one of the most significant launches of the year. There are already 9.5 million Wiis in U.S. households, according to NPD Group. It's likely that 4 million of them will contain a $90 balance-board bundle by year-end, estimates Wedbush Morgan analyst Michael Pachter.

It doesn't hurt that "Wii Fit" is already considered a runaway hit. Nintendo has sold 2 million in Japan and has had strong sales in Europe since its launch outside the U.S. in late April. There are reports that the initial shipments are already sold out at retailers such as Amazon, GameStop and Wal-Mart through pre-sales. That's thanks to one of Nintendo's largest marketing campaigns.

And like watching a friend turn into a buff gym rat, all that attention is inspiring other publishers to leap into exergames and so capitalize on the next big Nintendo trend.

There's been a healthy -- if small -- collection of fitness games in the past.

"Dance Dance Revolution," which was a hit in Japanese arcades before coming to the U.S. in 2001, has been adopted by some schools as a means to get kids moving. But while the health benefits of "DDR" were a happy accident, "Wii Fit" is one of the first games to brazenly market itself as a fitness product, says Tony Key, senior vice president of sales and marketing at French game maker Ubisoft.

"Nintendo is setting the trend," says Key. "We come to the party asking: 'How do we take advantage of it?' " Ubisoft is currently working on a line of health games that range from mental self-improvement to weight loss and yoga instruction. One such title, "My Weight Loss Coach" for the Nintendo DS, comes bundled with a pedometer so players can upload real walking data into the game. "Everyone is interested in losing a few pounds," Key says. "Health games are here for the foreseeable future."

Everyone knows hitting the gym is the best way to lose weight, says Key, but that doesn't mean folks will work out regularly. We're busy, unmotivated and though willing to buy tapes of Billy Blanks' Tae Bo training workouts, we may not get off the couch to move along.

Video games are the next stage in the evolution of the fitness video, asserts Key. And unlike Billy, these games can measure your vital stats and offer appropriate motivation. Think of them as a cheap personal trainer.

Expect to see more from other game companies in the future.

Electronic Arts hasn't formally announced a title in the vein of "Wii Fit," even though skater wannabes can use the balance board to control a deck in "Skate." But watch this space, urges EA Sports president Peter Moore. "Health and fitness is an area where I want to see EA Sports be a leader," Moore wrote in an e-mail to Forbes.com. "I think we can play in this space."

Moore noted that there's a lot of potential for games revolving around health and well-being. He had front line experience with fitness pioneers during a stint as vice president at Reebok. "I admire what Nintendo has done with 'Wii Fit' and think it's only scratching the surface of the role games can play in making people fitter, happier and smarter," he added. "With games, we have the opportunity to make exercise fun. We can distract people. It doesn't have to feel like work when you're having fun while you're being active, staying fit and getting a workout."

Namco Bandai is also entering the fitness fray late this year with "Active Life: Outdoor Challenge." Andrew Lelchuk, executive vice president of sales and marketing at Namco, is quick to underscore that the company's products aren't billed as fitness games even though the game touts itself as "a fun and easy way to get off the couch and get hearts pumping."

"Active Life" relies on a pressure-sensitive floor mat that requires players to run or jump in place in order to control their onscreen characters through obstacle courses, mine cart rides and kayaking. Even more incentive: a character's physical appearance is linked to how well you play the game.

"Games provide a clearer structure for achieving your goals," says Jane McGonigal, a resident game designer at the Institute for the Future. "They set goals that are higher than you'd set for yourself. They make you more ambitious. Games take something that's solitary and miserable, like slogging through the gym, and transform it into something that's more social and can be integrated into your networked life."

Sports gear maker Nike agrees. Even though the Nike+, the small accelerometer that can track distance and pace of runs, isn't technically a game, it behaves like one. Runners can compete in various public or private challenges and share their achievements (like logging 100 miles) with the Nike+ community. The first time McGonigal ran with Nike+, she was so motivated by the thought of publishing her data that she shaved two minutes off her five-mile run -- a time that had stayed constant for the previous seven years. "[Games] make it possible for you to do things you never thought it possible to do," she says.

The idea of competition, measurable progress and dedicated communities is so powerful that McGonigal believes real world fitness activities will soon start borrowing from games. For instance, a massively multiplayer game like "World of WarCraft" could reward players who go for a run in order with in-game experience points, or it could require party members to walk a certain distance to make progress through an environment.

Mixing up fitness and gaming could also help the gaming industry by opening up the market to casual players. Plenty of people don't think they have the time or a reason to play games, says Ubisoft's Key.

"We need to convince them that their 20 minutes [of play] is beneficial to them."

And what's more important than improving your health?

From MSN Health

Your Instant Beach Body

4 exercises using dumbbells to blast fat, build muscle, and sculpt entire body.
By the Editors of Men's Health

Select a pair of dumbbells you know you can press overhead 8 to 12 times. Then do all four of these exercises in succession with no rest between moves and without putting down the dumbbells. Rest for 30 to 60 seconds before repeating the sequence once or twice.

1. Traveling Lunge

Stand holding the dumbbells at your sides. Take a step forward until your front thigh is parallel to the floor. Bring your back leg forward and repeat with the opposite leg. Do 8 to 10 reps with each leg.

Builds: Lower body

2. Pushup-Position Row

Assume a pushup position, but keep your arms straight and rest your hands on the dumbbells. Pull one weight up toward your body until your elbow is above your back, and then lower it. Do 5 or 6 reps with each arm.

Builds: Back, core, arms

3. Traveling Shoulder Press

Stand holding the dumbbells level with your jaw. Press the weights overhead as you step forward. Lower them while bringing your back leg forward. Repeat with the other leg, and alternate steps. Do 8 to 10 reps with each leg.

Builds: Shoulders

4. Dumbbell Squat Thrust

Hold the dumbbells at your sides and squat until they touch the floor. Then support your weight with your arms as you kick both legs behind you into pushup position. Immediately reverse the move — pull back to the squat position, and then stand up. Do 8 to 12 reps.

Builds: Core, legs

From MSN Health

Take a Pass on Gas

Avoiding the embarrassing side of healthy eating
By Jill Weisenberger, M.S., R.D., C.D.E., EatingWell.com

It's true. Beans, beans, are good for the heart. The rest of that silly childhood poem is unfortunately true too. And not just with beans, but also cabbage, onions, apples, and many other fruits and vegetables loaded with the vitamins, minerals, fibers and phytochemicals we're all urged to get more of. So what can we do to bypass the gas, short of giving up some of nature's most nourishing foods? A few cooking and lifestyle changes can go a long way, say experts.

According to Karen Collins, R.D., nutrition advisor for the American Institute for Cancer Research, many people suffer gas because their digestive tracts aren't used to a high-fiber diet—and avoiding fibrous foods like beans, broccoli and salads just worsens the problem. Rather than steering clear of the offending foods, advises Collins, gradually add them in, giving the body time to adapt. "It's important not to make the jump overnight. The body can't handle a dramatic makeover." Add one daily serving of high-fiber foods each week, she advises, aiming for a goal of 7 to 10 servings of fruits and vegetables daily and several servings of beans weekly.

What causes the noxious vapors, anyway? It begins when carbohydrate is not completely digested by the army of enzymes in the small intestine. Once the undigested sugars, starches and fibers reach the large intestine, friendly bacteria break down and ferment them—giving off gas in the process.

Increasing your fiber intake not only helps your intestinal bacteria adapt, but it also moves food and waste through your intestines faster. The quicker the transit, the better, says Collins. "The longer food sits there, the longer the bacteria act on it," she explains—which translates to more gas production.

To help speed foods through your GI tract, stay regularly active and drink plenty of fluids, adds Collins. That's good advice to heed, no matter what's in the air.

Averting a Gas Crisis

Gradually phase in high-fiber foods, chewing them well to start digestion.

Drink plenty of fluids.

Get regular physical activity (like a daily "constitutional" walk).

If certain fruits or vegetables give you gas, try cooking and/or peeling them to help make them more digestible.

When cooking dried beans, soak them first, then discard the liquid to get rid of some of the difficult-to-digest carbohydrate. Likewise, drain and rinse canned beans before using.

Flavor your foods with seasonings used throughout the world to make problem foods less gassy, such as ginger, fennel seeds, turmeric and coriander. Scout ethnic groceries for epazote—an herb frequently paired with beans in Mexico and the Caribbean—and asafoetida, a spice common in East Indian cooking.

Lastly, consider an over-the-counter aid, such as Beano®, which supplies an enzyme to digest some of the gas-inducing carbohydrates.

From MSN Health

Shrink 2 Sizes by Summer — Calorie-Sizzling Cardio

The ultimate shape-up plan to flatten your belly, firm your thighs, sculpt your butt, and get you swimsuit ready. See results in 4 weeks!

By Selene Yeager, Prevention

3 Fat-Burning Cardio Routines

High-intensity workouts burn more calories per minute than easy exercise; so to lose fat fast, you have to move fast. The good news is that even brief bursts are enough to get the job done. In a Canadian study, exercisers who did 30-minute workouts that included some short but hard efforts lost 3 times as much fat after 15 weeks as their peers who did similar 45-minute workouts without vigorous bouts.

Here are three 30-minute cardio workouts you can do while walking, running, cycling, swimming, using any cardio machine, or even just dancing in your living room. Each workout is based on an effort level of 1 to 10: 1 to 2: No effort; barely moving. 3 to 4: Easy effort; can sing. 5 to 6: Moderate effort; can talk in sentences. 7 to 8: Hard effort; can only talk a few words at a time. 9 to 10: Very hard effort; no talking, just breathing!

1. Pyramids Burns 145 to 240 calories*

Push for increasingly longer intervals with little recovery to go up the pyramid; then shorten the intervals on the way down. You'll keep your heart rate high to use more calories and improve overall fitness.

Minutes	Effort level
0-4	Warm up	3-4
4-5	Push	8
5-6	Recover	5-6
6-8	Push	8
8-9	Recover	5-6
9-12	Push	8
12-13	Recover	5-6
13-17	Push	8
17-18	Recover	5-6
18-21	Push	8
21-22	Recover	5-6
22-24	Push	8
24-25	Recover	5-6
25-26	Push	8
26-30	Cool down	3-4

2. Roller Coaster Burns 165 to 260 calories*

Like the carnival ride, this routine builds and builds until you hit your peak effort; then it goes back down for an easy recovery. These types of vigorous intervals give your endurance and metabolism a huge boost — even after your workout is over.

Minutes	Effort level
0-4	Warm up	3-4
4-7	Build	7-8
7-9	Build	8-9
9-10	Peak	10
10-13	Recover	5
13-16	Build	7-8
16-18	Build	8-9
18-19	Peak	10
19-22	Recover	5
22-25	Build	7-8
25-27	Build	8-9
27-28	Peak	10
28-31	Cool down	3-4

3. Chutes and Ladders Burns 155 to 245 calories*

Work as if you're climbing a ladder, then slide down to an easy pace for equal amounts of time. Because you get plenty of recovery, really push it during the intervals to maximize your cardio fitness level and fat-burning ability.

Minutes	Effort level
0-4	Warm up	3-4
4-5	Ladder	9
5-6	Chute	5-6
6-8	Ladder	9
8-10	Chute	5-6
10-13	Ladder	9
13-16	Chute	5-6
16-19	Ladder	9
19-22	Chute	5-6
22-24	Ladder	9
27-30	Cooldown	3-4

*Calorie-burn ranges based on a 150-pound person doing activities such as walking (low end), cycling (mid), and jogging (high end).

Flat Belly Diet: Ab Exercises

Abs Shape-Up

8 exercises to strengthen and flatten your abs

By Linda Rao , Linda Rao is a freelance writer and frequent contributor to Prevention.

If you experience back pain with any of these ab exercises, stop and check with your doctor before continuing.

1. Tilt your pelvis. Lie on the floor, arms at your sides and knees bent, feet flat on the floor. Next, press your lower back to the floor so that your pelvis tilts upward. Maintain this tilt as you straighten your legs by slowly sliding your heels along the floor. Stop when you can no longer hold a full tilt position. Hold and count aloud to six. Bring one leg, then the other, back to the starting position, maintaining the pelvic tilt throughout. Hold the starting position for six more counts. Relax. Repeat 12 times. The next two exercises trimmed nearly 4 inches off the waistline of Poughkeepsie, NY, resident Marion Alexandra Licchiello, 35.

2. Lie on the floor with your legs straight up in the air. Place an exercise ball between your knees. Next, do a slight pelvic tilt from the hips. Squeeze for 1 second and relax. Start with 10 repetitions and work up to an amount where you feel fatigued.

3. Start in the same position as the previous ab exercises, with the ball between bent knees. Lift your hips off the floor so your knees move toward your chest. Squeeze for 1 second and then relax. Start with 10 repetitions and work up to an amount where you feel fatigued.

In addition to strength training, Angela Susi attributes her flat stomach to the following two moves.

4. Lie on the floor, face down, and support your upper body on your elbows, forearms, and hands. Slowly lift the rest of your body off the floor until you're on your toes. Keeping your body straight, hold for as long as is comfortable, then slowly lower and relax. Repeat as many times as possible until fatigued.

5. Lie on your left side, supporting your upper body on your left elbow, forearm, and hand. Your elbow should be directly under your shoulder. Slowly lift the rest of your body off the floor, so all that's touching is your forearm and feet. (Use the other arm to balance. For an advanced move, hold that arm straight up in the air.) Keep your body as straight as possible for maximum effect. Hold as long as is comfortable or until you can no longer maintain good form. Then slowly lower and relax. Repeat on the other side. Do as many times as possible until fatigued.

Here's a favorite from Virginia Markstein, 22, of Birmingham, AL, who also works on reducing her waistline by using an exercise ball.

6. Play catch. Get into a crunch position--lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you--first to your left side so you have to twist and reach to catch it, and then to your right. Do as many times as is comfortable, and try to increase the number each week.

7. Work against gravity. Using an L-seat at the gym to do hanging leg lifts is one of the best exercises for your midsection. You're using the weight of your own legs against gravity. To do it: Support yourself on an L-seat with your forearms, legs hanging straight. Using your midsection muscles, slowly pull your knees up toward your chest and then lower. Keep your back against the seat, and don't swing your legs. For a more advanced move, keep your legs straight as you lift them.

8. Do it at home. Here's a variation of the previous exercise that doesn't require gym equipment: Sit up straight in a firm, armless chair. Place your hands on the sides of the chair in front of your hips. Tightening your abs and supporting yourself with your hands, slowly pull your knees up toward your chest. Keep your lower back against the chair back. Hold and then slowly lower.

From Prevention.com

Best Body for Summer

Get slim, strong, and powerful with fat-blasting cardio, firm- all-over moves, and an energy-boosting eating plan

By Caroline Bollinger , Caroline Bollinger is Prevention's fitness editor.

Yes, you have great intentions. But juggling work, family, and home leaves you little time for that last item on your to-do list--you, and getting into a shape you're happy about. No worries: It's not too late. With our new plan, you can still shed up to 10 pounds, firm and tone, and lose inches--all in just a month! Keep going, and you'll lose even more--at the rate of about 1 to 2 pounds a week.

Studies have confirmed that when it comes to weight loss, programs that combine diet and exercise are superior to dieting alone because they preserve muscle--the key to keeping your metabolism in high gear. And that's the basis of this full-body shape-up plan. We help you maximize your efforts with progressive calorie-burning cardio workouts and strength moves that target multiple muscles at the same time.

The balanced diet is portion- and calorie-controlled, so it's almost impossible to slip up. A plus: The meals are packed with fat-fighting fiber, which keeps you satisfied, boosts your energy, and helps you lose more weight. A recent University of Rhode Island study found that women who combined exercise with a high-fiber, low-calorie diet that's similar to ours lost three times as much weight over 24 weeks as those who exercised without changing their eating habits. Plus, you'll start seeing results in as little as 2 weeks, which is great incentive to keep you on track.

Sure, the program is intense (though we did give you a few rest days!), but we'll be with you every step of the way. And just think of the payoff: You'll be at least a size smaller by the Fourth of July!

The Fitness Expert Nina Moore, a certified trainer at Sports Club LA who's worked with clients for more than 13 years, designed this plan.

(Posted May 2007)

Your Program at a Glance

The Workout 3 days a week: Fat-Blasting Cardio Alternate between progressively fast and slow intervals of the cardio activity of your choice. This doubles your weight loss without doubling your workout time.

2 days a week: Strength-Train Tone up with sculpting exercises that hone multiple muscle groups at the same time, so you get a full workout in only 4 moves.

1 day a week: Cross-Train Pick a fun cardio activity to keep your calorie burn and motivation high and your risk of injury low.

What you'll need:A chair or bench, an exercise mat, and sets of 3- and 5-pound dumbbells. The weight should be hard to lift by the end of each set. If it's still fairly effortless for you, increase the weight.

The DietMix and match from varied and easy recipes to stay satisfied and energized. Each day you choose one easy-to-prepare breakfast, lunch, dinner, and snack that deliver a total of 1,800 calories and 25 g of fat-fighting fiber (we did the counting for you).

Best Body for Summer: The Workout

Trim down with calorie-burning cardio routines, and tone up with metabolism-revving strength moves. See the back of this pullout for the 2 Fast-Sculpt Routines.

Your cardio intensity Use this 1-to-10 scale to maximize your calorie burn during Fat-Blasting Cardio.

Warm-Up, Cool-Down (3-4 intensity level) Easy enough that you can sing Slow Pace (5-6 intensity level) Moderate enough that you can talk freely Quick Pace (7-8 intensity level) Brisk enough that you can talk, but you'd rather not

Week 1

NOTE: *Swimming, jogging, cycling, etc. may be substituted for walking. **all calculations based on a 150-pound woman.

Day 1 Fat-Blasting Cardio-28 minutes 5 min Warm-Up (3-4 intensity level, progressing to 5-6 by minute 4) 2 min Fast Walk* at a quick pace (7-8 intensity level) 1 min Walk (5-6 intensity level) Repeat Fast/sequence 6 times 5 min Cool-Down (3-4 intensity level)

Day 2 Strength-Core Control (over) Do 2 sets of 10 to 12 reps of each exercise, resting 1 minute between sets.

Day 3 Fat-Blasting Cardio-34 minutes 5 min Warm-Up (3-4 intensity level, progressing to 5-6 by minute 4) 3 min Fast Walk at a quick pace (7-8 intensity level) 1 min slow Walk (5-6 intensity level) Repeat Fast/sequence 6 times. 5 min Cool-Down (3-4 intensity level)

Day 4 Strength-B Butt Camp (over) Do 2 sets of 10 to 12 reps of each exercise, resting 1 minute between sets.

Day 5 Repeat Day 3.

Day 6Cross-train-30 minutes Give your cardio a kick by doing something new: inline skating (burns 816 calories per hour), bicycling (544/hour), or dancing (442/hour**).

Day 7 Rest.

Week 2

Day 8 Fat-Blasting Cardio-40 minutes 5 min Warm-Up (3-4 intensity level, progressing to 5-6 by minute 4) 5 min Fast Walk at a quick pace (7-8 intensity level) 1 min Walk (5-6 intensity level) Repeat Fast/sequence 5 times. 5 min Cool-Down (3-4 intensity level)

Day 9Strength-Core Control Do 3 sets of 10 to 12 reps of each exercise, resting 1 minute between sets; up the amount of weight you lift on the first set, and on the second set if possible.

Day 10 Fat-Blasting Cardio-45 minutes 5 min Warm-Up (3-4 intensity level, progressing to 5-6 by minute 4) 6 min Fast Walk at a quick pace (7-8 intensity level) 1 min Walk (5-6 intensity level) Repeat Fast/sequence 5 times. 5 min Cool-Down (3-4 intensity level)

Day 11Strength-train B Butt Camp Do 3 sets of 10 to 12 reps of each exercise, resting 1 minute between sets; up the amount of weight you lift on the first set if possible.

Day 12 Repeat Day 10.

Day 13Cross-train-40 minutes Beat boredom. Try an activity or class you've never done before--kickboxing (burns 680 calories/hour) or power yoga (burns about 306/hour).

Day 14 Rest.

Week 3

Day 15 Fat-Blasting Cardio--43 minutes 5 min Warm-Up (3-4 intensity level, progressing to 5-6 by minute 4) 10 min Fast Walk at a quick pace (7-8 intensity level) 1 min slow Walk (5-6 intensity level) Repeat Fast/sequence 3 times. 5 min Cool-Down (3-4 intensity level)

Day 16Strength-Core Control Try the "Make It Harder" moves or increase weight lifted. Do 2 sets of 10 to 12 reps of each exercise, resting 45 seconds between sets.

Day 17 Fat-Blasting Cardio-42 minutes 5 min Warm-Up (3-4 intensity level, progressing to 5-6 by minute 4) 15 min Fast Walk at a quick pace (7-8 intensity level) 1 min Walk (5-6 intensity level) Repeat Fast/sequence 2 times. 5 min Cool-Down (3-4 intensity level)

Day 18Strength-B Butt Camp Try the "Make It Harder" moves or increase weight lifted. Do 2 sets of 10 to 12 reps of each exercise, resting 45 seconds between sets.

Day 19 Repeat Day 17.

Day 20Cross-Train-50 minutes Anybody for swimming (burns up to 680 calories/ hour)? Just be sure to keep your heart rate up during the cardio of your choice.

Day 21 Rest.

Week 4

Day 22 Fat-Blasting Cardio-45 minutes 5 min Warm-Up (3-4 intensity level, progressing to 5-6 by minute 4) 35 min Fast Walk at a quick pace (7-8 intensity level) 5 min Cool-Down (3-4 intensity level)

Day 23 Strength-train A Core Control Do 3 sets of 10 to 12 reps of each exercise (do the "Make It Harder" version whenever possible), resting 30 seconds between sets.

Day 24 Fat-Blasting Cardio-50 minutes 5 min Warm-Up (3-4 intensity level, progressing to 5-6 by minute 4) 40 min Fast Walk at a quick pace (7-8 intensity level) 5 min Cool-Down (3-4 intensity level)

Day 25Strength-train B Butt Camp Do 3 sets of 10 to 12 reps of each exercise (do the "Make It Harder" version whenever possible), resting 30 seconds between sets.

Day 26 Repeat Day 24.

Day 27Cross-train-60 minutes Hiking, biking, inline skating, basketball, tennis, racquetball, or a combination...it's up to you. The only requirement is that you keep your heart rate up for an hour.

Day 28 Beach day!

Best Body For Summer: Fast Sculpt Routine

Strength-train A: Core Control

1. Rollover lift: Tones back, abs, and butt Lie facedown, arms overhead (1). Lift arms, head, and chest 2 to 4 inches off floor (1a). Hold for 1 count; lower. repeat once, then roll onto back. lift head and shoulder blades 3 to 4 inches and reach toward feet (1b). Hold for 10 counts for 1 rep.

Make it harder: While face-down, lift legs 3 inches off floor as you lift upper body.

2. Bridge with Fly: Tones chest, shoulders, legs, butt, and abs Holding a dumbbell in each hand, lie faceup with upper back and head on chair or bench, knees over ankles. raise dumbbells, arms straight, palms facing in (2). With abs tight and hips lifted, lower arms out to sides until level with shoulders (2a). Raise arms, squeezing chest muscles, for 1 rep.

Make it harder: Extend right leg so parallel to floor (2b). Switch legs halfway through reps.

3. Plank with leg raise: Tones chest, arms, abs, and butt Place hands shoulder-width apart on chair or bench, arms straight, feet hip-width apart, and body aligned from head to heels (3). Keeping abs tight, raise right leg 6 to 12 inches off floor, squeezing glutes (3a). Hold for 1 count, then lower. Alternate legs for 1 rep.

Make it harder: Bend elbows and lower into a push-up. holding in the down position, raise and lower right leg, and then push back up.

4. Core reach: Tones abs and back Lie faceup with legs extended toward ceiling, arms overhead with palms up (4). Contract abs as you raise head and shoulder blades off floor. Reach hands toward feet (4a). Hold for 1 count, then lower.

Make it harder: As you reach hands toward feet, lift hips a couple of inches off floor.

Strength-Train B: Butt Camp

1. Plie extension: Tones butt, legs, inner thighs, and triceps Stand with feet wide, toes out. Hold a dumbbell with both hands, arms overhead, palms up (1). With back straight and abs tight, bend knees, lowering until thighs are almost parallel to floor. Knees should be over ankles. at the same time, bend elbows to lower weight behind head, keeping upper arms close to ears (1a). Stand up while raising weight for 1 rep.

Make it harder: Do the move with a dumbbell in each hand.

2. Pelvic lift: Tones hamstrings and butt Lie faceup with left heel on chair, knee slightly bent, and right leg extended toward ceiling (2). With arms at sides, press heel into chair and squeeze glutes to lift hips as high as possible (2a). Lower hips about an inch from floor for 1 rep. switch legs halfway through set.

Make it harder: Squeeze a small ball or rolled-up towel between thighs to engage inner-thigh muscles.

3. Lunge with curl: Tones legs, butt, and biceps Stand with feet hip-width apart, holding dumbbells at sides, palms forward. Step right foot forward about 2 to 3 feet, lifting left heel. Bend knees and lower until right thigh is almost parallel to floor, right knee over ankle. at the same time, curl dumbbells toward shoulders. Lower weights as you press into right foot and stand back up. Alternate legs for 1 rep.

Make it harder: Bring back foot forward to meet front foot, then step forward with foot that was in back.

4. T-Chair: Tones legs, butt, and shoulders Hold a dumbbell in each hand and stand with back against wall, feet 1 to 2 feet from wall and about 6 inches apart. With arms at sides, palms in, bend knees, squatting until thighs are parallel to floor, knees over ankles (4). Holding squat, raise arms out to sides to shoulder level (4a), then lower, for 1 rep.

Make it harder: Lower into squat, then lift left foot several inches as you do arm raises. Switch feet halfway through reps.

From Prevention.com

Shrink 2 Sizes by Summer: Body Shape-Up

The ultimate shape-up plan to flatten your belly, firm your thighs, sculpt your butt, and get you swimsuit ready. See results in 4 weeks!

By Selene Yeager, Prevention

Forget sharks! When it comes to summertime stress, Jaws has nothing on swimwear.

A resounding 90% of women worry about stepping out in public in a swimsuit, reports a recent survey of 1,670 women by BizRate Research. Seventy percent said hiding trouble spots such as midriff bulges and bikini-bottom jiggle was a top priority when shopping for a suit. Well, drop the sarong — we've got you covered.

Our workout will flatten your belly, tone your arms, firm your butt and thighs, and burn off fat so you can hit the beach with confidence. The core of the plan is a 30-minute sculpting routine combining trouble-spot toners and cardio-based moves, like side hops and push-up jumps, that rev your metabolism and keep it elevated even after the workout, so you slim down and firm up fast.

In a study from Anderson University, exercisers who did this type of high-energy strength-training boosted their calorie burn 11% more than those who did a traditional routine — and kept their metabolism 6% higher for an hour afterward. It's supereffective at flattening your belly, too, since all the moves target your midsection. We've also included a series of 30-minute cardio routines that burn up to 260 calories per session and an easy-to-follow, satisfying diet plan to speed up your results. Start today and you can drop about 15 pounds by summer.

Program at a Glance

The Workout

What you'll need: 5- to 10-pound dumbbells. The weight should be hard to lift by the end of each set. When it starts to feel too easy, increase the amount.

What to do:

3 days a week: Do the Summer Body Shape-Up. Perform the exercises in a circuit, moving immediately from one move to the next until you've completed the routine 3 times.

6 days a week: Do Fat-Burning Cardio. Rotate through these 3 high-energy aerobic workouts, doing a different one each day, to blast fat fast. Each 30-minute routine burns about 200 calories and turns up your metabolism so you melt extra calories for hours after you're done.

The Diet

Follow the Summer Body Diet, a 1,500-calorie daily meal plan, to shed more fat without going hungry.

Summer Body Shape-up

1. Plié with Kick

Firms shoulders, abs, hips, butt, inner and outer thighs; boosts heart rate

Stand with feet in a wide straddle stance, toes angled outward. Hold weights at shoulders, palms facing in. Bend knees until thighs are almost parallel to ground, knees over ankles. At the same time, extend arms overhead. As you straighten legs and lower weights, raise right leg and kick it around in a half circle, from left to right, keeping foot flexed, toes forward (inset photo). Repeat move, this time kicking left leg. (That's 1 rep.) Do 15 times at a brisk but controlled pace.

2. Dead Lift and Row

Firms back, abs, butt, backs of thighs (hamstrings)

Stand with feet together, arms by sides holding weights, palms in. With abs tight, slowly raise left leg behind you as you lower upper body forward until parallel to ground, arms hanging beneath shoulders. Keep shoulders and hips squared toward floor, left toes pointing down. Bend elbows and pull weights toward chest (as pictured). Hold for a second. Lower arms and then left leg, rising to start position. Do 10 times with each leg.

3. Push-Up Jumps

Firms arms, chest, abs, butt, fronts of thighs (quads); boosts heart rate

Stand with feet together. Extend arms in front of chest at shoulder level, palms in. Bend knees and hips and sit back 45 to 90 degrees into chair pose, keeping knees behind toes (A).

Step left leg back into a lunge and place hands on ground on either side of right foot, right knee directly over ankle (B).

Bring right foot back by left and lower knees to ground, feet in air. Perform a push-up (C). (For a challenge, do a full push-up: legs extended, balancing on toes.) Jump or walk feet forward toward hands and rise up into chair pose (A). Repeat, lunging with right leg back. Do 5 times with each leg, moving at a brisk but controlled pace.

4. Dip and Bridge

Firms triceps, abs, butt

Sit with knees bent and feet flat. Place hands behind butt, fingers pointing forward. (If wrists hurt, make fists and balance on knuckles or hold dumbbells to keep wrists in line with arms.) Squeeze glutes and lift butt off ground so body forms a table. Keeping abs and butt tight, bend elbows back to lower body about 4 inches. Straighten arms, raise body, and extend right leg (as pictured); hold for a few seconds and then lower leg. Do 10 times with each leg.

5. Side-to-Side Hops

Firms abs, butt, thighs; boosts heart rate

Place dumbbells on ground about 2 feet apart to serve as markers. Stand with feet together behind left dumbbell and lower into a partial squat, hands on thighs. Spring up and hop sideways toward other dumbbell with right leg leading and left one following. Land one foot at a time with knees soft and lower into a partial squat (the lower you squat, the more challenging the move). Hop back again quickly. Do 5 to 10 jumps per side.

6. Sit-Up Fly Bridge

Firms chest, abs, butt

Lie faceup, knees bent, feet flat on ground. Hold weights in hands, arms open out to sides, elbows slightly bent, palms facing up. Squeeze chest and bring weights together above chest. Contract abs and lift head, shoulders, and upper back off ground into a crunch (as pictured) and hold for a second. Lower upper body, bringing arms out to sides, then contract abs and butt and lift hips a few inches off ground. Hold for 5 seconds and lower. Do 20 times.

7. Reverse Reach

Firms sides of abs (obliques)

Sit with legs extended and about shoulder-width apart, toes pointed, and arms extended out to sides at shoulder height. Twist to left, lean back slightly, and bring hands around to touch ground behind you (as pictured). Keep hips on ground. Return to start and repeat to right. That's 1 rep. Do 10 times.




From MSN Health

10 Day Diet For Massive Weight Loss

Here's a "beyond simple" 10 day diet that achieves massive weight loss results. There's nothing extreme to this diet, you won't starve, and you'll have plenty of energy.

This is a great "10 day fix" to get some quick weight loss when necessary.

10 Day Diet For Massive Weight Loss

1. Eat eggs

On this diet, I want you to eat as many eggs as you want, whenever you want. It's as simple as that. Since eggs are high in protein and fill you up, they're perfect to eat all day long.

2. Backeye Peas

Blackeye peas are perfect for this diet because of their high protein and high fiber content. Lot of protein and lots of fiber help to keep your hunger under control. Just eat 1 can of blackeye peas... cost about 50 cents.

3. Chicken breasts

Chicken breasts are great because they're high in protein and have no fat or carbs. They work good with both eggs and blackeye peas to create a very high protein meal with some good fiber. Eat 1-2 chicken breasts each day on this diet.

4. Water packed tuna

Each can of water packed tuna has 33 grams of protein for just 60 cents. It's a good value. Since tuna is versatile, I like it a lot even though by itself I don't really like it's taste. But mixed into eggs or blackeye peas, they're doable. Eat 1-2 cans of tuna a day on this diet.

5. Dark grapes

Dark grapes are a superior choice for snacks since they're high in water content. Basically, you're eating water. It's a good and simple way to get a lot of water each day. Eat as many grapes as you want each day.

This is a simple, yet powerful, 10 day diet that leads to a massive weight loss each time you use it.

If you're sick and tired of getting the same old boring and tired weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, jog, exercise more, and blah blah blah"... then you found the right person. I'll make weight loss easy and enjoyable for you... AND NOT BORING!

Second... after you get the free report, you'll be sent inside my website for even more unique and little known weight loss tips, tricks, techniques, and tactics. These unconventional tricks are a "shortcut" way on how to lose 10 pounds in 2 weeks... no mention of eating carrots or celery. I promise.

Third, with my advice, you won't starve, have to go to the gym ever, or basically do anything that is a hassle for your busy life. Listen, I understand you want massive weight loss (perhaps you'll use the 10 day diet above) without changing much in your diet or exercise plans... I get it. I have this completely covered. I've worked with over 3,700 clients. I know a 1 size fits all plan doesn't work. So I've come up with lots of "tricks" to personalize weight loss specifically for you and your lifestyle.

Fourth... there is no fourth. Just enjoy the free report and my website. If you don't lose 10 pounds with just my free information... I'd be amazingly surprised!

Article Source: http://EzineArticles.com/?expert=Jennifer_Jolan

Massive Weight Loss Starting Today

Here's a way to get massive weight loss starting today. This is an exciting new trick to lose weight quickly. It's cheating, but it works! Doesn't involve dieting, diet pills, or even going to the gym.

Massive Weight Loss Starting Today

1. Spin

Here's the deal on spinning. Spinning around in a circle like a child tweaks the Endocrine System to better balance your hormones and the release of them. Since most people in the Western World have unbalanced hormones due to the chemicals in our water, food, air, and everyday products... we gain weight easily and have a hard time losing weight.

Spinning "teaches" the Endocrine System to bring balance to your hormones, thus unlocking your ability to lose weight fast. As an added bonus, you should get a tremendous surge in your energy levels as well.

What you do is spin clockwise, with your arms out like airplane wings. Spin between 5-20 times to see how many times it takes you to get slightly dizzy. This may take a few times to estimate. Once you know that number, spin multiple times each day up until that number.

I'm leaving out a few important details because of the length of this article, but you can find them by clicking the link below and getting my free 19 page report on Spinning for Weight Loss.

2. Walking on an inclined treadmill or uphill

Listen, spinning alone is great, but you'll need to do more than that if you want to lose a lot of weight quickly. This is where walking comes in.

Walking on a flat surface sucks for fast weight loss, but walking on an incline is great for fast weight loss. They're totally different. If you never inclined a treadmill by 10-15 degrees, try it and you'll see what I mean.

All you need to do is walk on an incline for 15-20 minutes 6 days a week.

Combined, spinning and walking on an inclined treadmill or hill will lead to massive weight loss starting today.

If you're sick and tired of getting the same old boring and tired advice to achieve massive weight loss today... you know, like "Eat more fruits and vegetables, jog, drink 8 glasses of water, exercise more, and blah blah blah"... then you found the right person. I'll make weight loss easy and enjoyable for you... AND NOT BORING!

First, click http://www.weightlossguide4women.com to get your free 19-page report "How Spinning Around in a Circle Like a 4-year old Child will Skyrocket your Weight Loss Success". This will give you a jumpstart on how to lose 10 pounds fast.

Second... after you get the free report, you'll be sent inside my website for even more unique and little known weight loss tips, tricks, techniques, and tactics. These unconventional tricks are a "shortcut" way on how to lose 10 pounds in 2 weeks... no mention of eating carrots or celery. I promise.

Third, with my advice, you won't starve, have to go to the gym ever, or basically do anything that is a hassle for your busy life. Listen, I understand you want massive weight loss starting as soon as today without changing much in your diet or exercise plans... I get it. I have this completely covered. I've worked with over 3,700 clients. I know a 1 size fits all plan doesn't work. So I've come up with lots of "tricks" to personalize weight loss specifically for you and your lifestyle.

Fourth... there is no fourth. Just enjoy the free report and my website. If you don't lose 10 pounds with just my free information... I'd be amazingly surprised!

Article Source: http://EzineArticles.com/?expert=Jennifer_Jolan

Back Pain Relief Effective Management Tips

Over 80% of adults suffer from back pain at some stage. Back pain is often a sign of injury or some underlying problem related to your spine - its bones, muscles, and other soft tissues. It could disrupt your work, routine, and your daily activities. It may even affect your normal lifestyle as you are unable to participate in recreational activities due to pain. There are a number of back pain relief remedies that are for the most part under your control. And sometimes, it's nice to know some options that you can easily incorporate into your daily routine to help manage your pain. Ice is a very effective pain reliever.

Even with all the high tech medical options available, a simple ice application can still be one of the more effective, proven methods to treat a sore back or neck. Heat therapy is good too While the overall qualities of warmth and heat have long been associated with comfort and relaxation, heat therapy goes a step further and can provide both pain relief and healing benefits for many types of lower back pain. Many people believe that rest is best for a painful back, but actually, what your back really needs when it's hurt is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine and helps to prevent future injury.

" Walk short distances
" Stretch and do flexibility exercises
" Use a stationary bicycle
" Swim

All these should be of course under after a medical clearance. Losing weight can also be a back pain relief. This is because being overweight can make the ache get worse. You also have to get your muscles in better shape and improving your postures when sitting, standing or sleeping. Manual physical therapy is a method of lower back pain treatment that uses a specialized type of physical therapy to relieve pain. Studies have shown that massage therapy is more effective than both chiropractic and acupuncture for relieving pain due to muscle spasms. Hydrotherapy for back pain relieves pain by loosening the muscles and ridding the body of toxins that produce pain and inflammation.

If you have tight hamstring muscles (the large muscles in the back of your thighs), the motion in your pelvis may be limited, which can increase stress across your lower back. To decrease this stress it is a good idea to incorporate hamstring stretching exercises into your daily routine. Hamstring stretching should typically include applying even pressure to lengthen the hamstring muscle for 30 to 45 seconds at a time, one to two times each day.

We have the team of medical experts that provides consultation 24 hours. For more information about back pain causes, you can post medical question online at http://www.simplyanswer.com

Vinay Gupta is an experienced writer who is writing for Online Medical Advice and Tips For Back Pain Relief for the website http://www.simplyanswer.com since long time.

Article Source: http://EzineArticles.com/?expert=Vinay_Gupta

Physical And Emotional Trauma Associated With Spinal Injuries

Thousands of individuals suffer from various spinal injuries every single year. More people than you might be aware of endure suffering on a daily basis from this type of traumatic injury.

There are numerous types of accidents that occur which can ultimately end up being the culprit for many very serious and painful spinal injuries. Some of these of which can even be life threatening.

There are many individuals who live with debilitating back pain every single day that is caused by some type of serious spinal injury they have received. Sadly, they are often too easily dismissed by many of their friends and co-workers. It might be hard to believe, but in many cases, this is simply because more often than not, an injury of this type is not something that can easily be seen by others.

Not only is there a great amount of pain they will endure from the physical standpoint of their injury, but many of these individuals will also suffer a tremendous amount of psychological pain because of the lack of understanding they feel that they are receiving.

Imagine not having even one minute out of any given day where you did not feel at least some amount of pain. Now to add insult to injury, would be the additional and unnecessary trauma these individuals endure simply because others cannot see their injuries, therefore thinking there must not really be any,

Feeling as if the end of your spinal cord had been tied around the back-end of a speeding train is one way to describe some of the pain that can be associated with a spinal injury. Some of the other symptoms that are common in someone who has suffered from either a bulging or a ruptured (herniated) disc is a lot of painful pressure that is felt in the spine. This pressure can get so severe that you feel as if your spinal cord is literally going to explode, and it can either be felt in the lower back, or the lumbar area of the spine, or it can be felt in the neck area or cervical area of the spine. Many times someone with this type of unseen injury will experience pain that will radiate down either the arms or the legs, and there can also be numbness that seems to travel down the limbs as well. These are just a small number of the painful symptoms that can be associated with spinal injuries.

The next time someone tells you that they are suffering from severe pain due to a herniated disc or a bulging disc, try to be a little more sensitive to their pain as you picture the locomotive they feel as if they are dragging along by the end of their spinal cord.

Randy McCoy is an author with over 20 years of experience in writing on the pain and trauma of spinal injuries

Article Source: http://EzineArticles.com/?expert=Randy_L._McCoy

Preventative Back Care Made Easy

When it comes to preventing back pain as you age or even relieving back pain right now, preventative back care is vitally important.

Whether you're 30 years old with bad genes, have a previous injury, or are getting up in your years, back pain isn't fun for anyone. In fact, for some people the pain is so bad it's downright unbearable.

Considering you're involved in home improvement and gardening, you can't afford to have a bad back - so read this article carefully and do the exercises.

So let's get into the reasons why people experience back pain.

Most people don't understand that many back problems are caused by 1 of 2 things. These 2 causes are either being overweight or having weak back muscles. Of course you may have gotten hurt, but even still, there's a good chance you could feel much better if you were the correct weight with a strong back.

Let me explain this a bit more clearly.

Preventative Back Care For Overweight Individuals

If you're overweight, there's unnecessary stress being put on your lower back - and all other joints as far as that's concerned. A healthy diet and exercise program including both strength training and cardiovascular training is a great idea for anyone who is overweight and experiencing back pain.

One great method for overweight individuals is to use a stationary exercise bike. These bikes are designed to help support your lower back so you can exercise without pain. While they may cost a little money, they're well worth it.

The Schwinn 230 recumbent exercise bike is one that I'd recommend in a heartbeat. The quality combined with a great price makes it hard to pass up.

But besides weight loss, there is much more you can do to practice preventative back care as well. It's the leading cause of back pain in the world today, and the leading cause of obesity as well.And it's called not exercising.

When you don't exercise, the muscles in your body will start wasting away. It's called "atrophy". They will get smaller, weaker, and less able to support the rest of your body.

In particular, the muscles of your lower back are the cause of your back problems. They're too weak to support your upper body and therefore they tell you that by sending out pain signals to your brain.So what can you do about it?

It's simple, strengthen the muscles!

Here are a few ways to do just that:

Buy an exercise ball - These cheap yet amazingly effective balls are easy to use and provide tremendous results. One great exercise is to simply stabilize your body by holding onto something while you lean backwards over the ball. Lean backwards as far as you can without falling backwards, and hold the position for 10 seconds. Then simply sit back up and you're done. You can perform this as many times as you'd like. By doing this you stretch and strengthen the muscles in your spine. You'll be glad you tried it.

Say Good Morning - The good morning exercise is a very effective exercise that literally anybody can do. Simply stand straight up and, with your arms folded across your chest, bend forward at the hips until your upper body is parallel to the ground. Hold for a moment in that position, and rise back up. If it seems too easy for you after 10 reps, consider holding weight across your chest or behind your neck for more resistance.

Trunk Rotators - To do this great exercise, stand straight up with your hands on your hips. Your feet should be in a wide stance to help with balance. Lean your body forward as you would in the "good morning" exercise, but this rotate your body clockwise. Once you reach the starting position (your head at 12 o'clock), rotate counterclockwise. 3 sets of this and your back will be loose, flexible, and feeling great. When starting off, position your upper body at roughly a 45 degree angle instead of parallel like in the "good morning".

Be active - Another great way to practice preventative back care is to simply be more active. Work on your house, go outside and do some yard work, play with the kids. Whatever you want to do, just don't sit inside and watch TV all night!

Preventative back care shouldn't be a chore. It should be something you look forward to. Something that makes you feel great.

Your spine is considered the powerhouse of energy throughout your body, so if you treat it well - it's going to treat you well.

Practice what this article teaches and within just a few short weeks you'll be doing home improvement and yard work without pain - and you'll love it!

Jeremy Reeves is a certified personal trainer devoted to helping you get in the best shape of your life. His website - http://www.fitness-product-reviews.com - reviews the 4 most effective weight loss products on the market today.

Article Source: http://EzineArticles.com/?expert=Jeremy_Reeves

Slow Down, You're Eating Too Fast

It's tough not to rush through your meals; some days, I barely have time to sit down for lunch till 3 p.m.! But slowing down can help you slim down: Researchers from the University of Rhode Island at Kingston found that people who ate more slowly consumed 70 fewer calories per meal than speed eaters.
Instead of plowing through your meals, pace yourself using this soothing breathing technique before you start to eat: Inhale deeply through your nose, then exhale slowly. Repeat several times, says Yvonne Nienstadt, nutrition director at Rancho La Puerta in Tecate, Baja California, Mexico.
As for me, I find that pouring myself a glass of red wine and sipping it slowly throughout dinner helps me savor my meal even more. (Plus it has health benefits!) And of course, part of what makes mealtimes stressful is figuring out what to eat! For easy, quick ideas, search Self.com's database of fast, healthy recipes, then roll up your sleeves and hit the kitchen.
"When you've had a bad day, cooking can have a calming effect," says psychologist Mark R. Vogel, who also studied at the Institute of Culinary Education in New York City. Whether you're peeling or pureeing, the repetitive motion relaxes your nerves. Don't I know it; baking my signature meringues almost puts me into a trancelike state! (Or maybe it's a sugar coma.)
Try this easy recipe:
In a bowl, whip 6 egg whites and 2 cups sugar, then add in a bag of chocolate chips. Cover a cookie sheet with brown paper (you can cut up a bag) and drop spoonfuls of the mixture onto the sheet; they should be the size of a regular cookie. Bake for 40 minutes at 275 degrees, then turn off the heat and let them cool in the oven. Dig in!

From Yahoo Health

Stress in pregnancy raises risks for baby: study

CHICAGO (Reuters) - Women who are stressed about money, relationships and other problems during pregnancy may give birth to babies who are predisposed to allergies and asthma, U.S. researchers said on Sunday.

The findings, presented at a meeting of the American Thoracic Society in Toronto, suggest a mother's stress during pregnancy may have lasting consequences for her child.

"This research adds to a growing body of evidence that links maternal stress such as that precipitated by financial problems or relationship issues to changes in children's developing immune systems, even during pregnancy," Dr. Rosalind Wright of Harvard Medical School in Boston said in a statement.

Wright and colleagues found mothers who were the most distressed during pregnancy were most likely to give birth to infants with higher levels of immunoglobulin E or IgE -- an immune system compound -- even though their mothers had only mild exposure to allergens during pregnancy.

Studies in animals have found that a mother's stress amplifies the effects of allergen exposure on the immune system of the developing offspring. The Harvard team set out to see if they could find the same in humans.

They measured levels of IgE from the umbilical cord blood of 387 newborns in Boston.

Babies whose mothers were the most stressed out -- but who had low exposure to dust mites in the home -- still had high levels of IgE in their cord blood, a finding that suggests that stress increased the immune response to dust exposure.

This was true irrespective of the mother's race, class, education or smoking history.

STRESS AS 'SOCIAL POLLUTANT'

"This further supports the notion that stress can be thought of as a social pollutant that, when 'breathed' into the body, may influence the body's immune response," Wright said in a statement.

The study patterns recent findings in children who have undergone stress by Dr. Andrea Danese of the University of London. Researchers there followed 1,000 people in New Zealand from birth to the age of 32.

They found children who had undergone maltreatment -- such as maternal rejection, harsh discipline and sexual abuse -- had twice the levels of inflammation in their blood even 20 years later.

High levels of inflammatory markers such as C-reactive protein, fibrinogen and immune cells increase a person's risk of heart disease and diabetes.

"Stress in childhood may modify developmental trajectories and have a long-term effect on disease risk," said Danese, who presented his findings last week at a conference in Chicago on how early influences affect health and well-being.

Danese said maltreatment in childhood may impair the ability of glucocorticoids -- hormones that inhibit inflammation -- to respond to stress later in life, which could lead to depression and other psychiatric ills.

He said children who have survived maltreatment should get an early start on preventive care for common adult diseases.

(Editing by Maggie Fox and Mohammad Zargham)

From Yahoo Health

8 Foods You Should Eat Every Day

Spinach

Sexual enhancement, Muscle growth, Heart healthy, Bone builder, Enhances eyesight

It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

* Information provided by All-Star Panel: Joy Bauer, author of Joy Bauer's Food Cures and nutrition advisor on NBC's Today show; Laurie Erickson, award-winning wellness chef at Georgia's Sea Island resort; David Heber, MD, PhD, author of What Color Is Your Diet?; and Steven Pratt, MD, author of the best-selling SuperFoods Rx

Yogurt

Cancer fighter, Bone builder, Boosts immunity

Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day.

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

* Information provided by All-Star Panel: Joy Bauer, author of Joy Bauer's Food Cures and nutrition advisor on NBC's Today show; Laurie Erickson, award-winning wellness chef at Georgia's Sea Island resort; David Heber, MD, PhD, author of What Color Is Your Diet?; and Steven Pratt, MD, author of the best-selling SuperFoods Rx

Tomatoes

Cancer fighter, Heart healthy, Boosts immunity

There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragu; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.

* Information provided by All-Star Panel: Joy Bauer, author of Joy Bauer's Food Cures and nutrition advisor on NBC's Today show; Laurie Erickson, award-winning wellness chef at Georgia's Sea Island resort; David Heber, MD, PhD, author of What Color Is Your Diet?; and Steven Pratt, MD, author of the best-selling SuperFoods Rx

Carrots

Cancer fighter, Boosts immunity, Enhances eyesight

Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.

* Information provided by All-Star Panel: Joy Bauer, author of Joy Bauer's Food Cures and nutrition advisor on NBC's Today show; Laurie Erickson, award-winning wellness chef at Georgia's Sea Island resort; David Heber, MD, PhD, author of What Color Is Your Diet?; and Steven Pratt, MD, author of the best-selling SuperFoods Rx

Blueberries

Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity

Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.

SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries

FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.

PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.

* Information provided by All-Star Panel: Joy Bauer, author of Joy Bauer's Food Cures and nutrition advisor on NBC's Today show; Laurie Erickson, award-winning wellness chef at Georgia's Sea Island resort; David Heber, MD, PhD, author of What Color Is Your Diet?; and Steven Pratt, MD, author of the best-selling SuperFoods Rx

Black Beans

Muscle growth, Brain stimulant, Heart healthy

All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.

* Information provided by All-Star Panel: Joy Bauer, author of Joy Bauer's Food Cures and nutrition advisor on NBC's Today show; Laurie Erickson, award-winning wellness chef at Georgia's Sea Island resort; David Heber, MD, PhD, author of What Color Is Your Diet?; and Steven Pratt, MD, author of the best-selling SuperFoods Rx

Walnuts

Muscle growth, Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.

HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.

* Information provided by All-Star Panel: Joy Bauer, author of Joy Bauer's Food Cures and nutrition advisor on NBC's Today show; Laurie Erickson, award-winning wellness chef at Georgia's Sea Island resort; David Heber, MD, PhD, author of What Color Is Your Diet?; and Steven Pratt, MD, author of the best-selling SuperFoods Rx

Oats

Muscle growth, Brain stimulant, Heart healthy

The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy.

SUBSTITUTES: Quinoa, flaxseed, wild rice

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt.

PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt.

* Information provided by All-Star Panel: Joy Bauer, author of Joy Bauer's Food Cures and nutrition advisor on NBC's Today show; Laurie Erickson, award-winning wellness chef at Georgia's Sea Island resort; David Heber, MD, PhD, author of What Color Is Your Diet?; and Steven Pratt, MD, author of the best-selling SuperFoods Rx