Why Having A Best Friend is Good for You

If you’re ever feeling under pressure, it might be an idea to see your best friend. Being in their presence can reduce stress levels – at least according to a study of children.

‘One of the interesting things about these findings is that it’s not just any friend – it’s the best friend,’ said Ryan Adams, the study’s lead author and an assistant professor of paediatrics at the Cincinnati Children’s Hospital Medical Centre.

A hundred children aged ten to 12 were asked to fill out a diary five times a day for four school days, and rate how they felt about what they’d experienced in the past 20 minutes.

They were also asked whether they’d been alone or with parents, siblings, a best friend, a boy or girl friend, classmates, strangers, teachers or some other person.

And they had saliva samples take to measure for the stress hormone cortisol. Researchers found that the presence of a best friend, more than anyone else, buffered the physical effects of a negative experience, so the child produced less cortisol.

When no friend was around during stressful times, cortisol levels shot up. Although the study only looked at children, experts say its findings are likely to apply to adults too.

Dr Karen Majors, an education psychologist with Barking and Dagenham Community Educational Psychology Service, said: 'A child’s close friends can be problematic and lead them astray, but they can also be incredibly positive and supportive.

'Friendships serve really important purposes socially, emotionally and cognitively as well as being a playmate and companion. For example, previous research shows if you transfer school with friends you know, it bodes well for making new friends.'

Secret to Pippa Middleton’s Tight Body: Pilates

One of the most acclaimed presences at the wedding of Prince William and Katherine Middleton was the bride’s sister and bridesmaid, Pippa, who wowed in a long white dress that made the best of her slender and toned body. Those hoping to get as fit as she is, should know that it’s all down to Pilates.

After the wedding, paparazzi snapped Pippa on vacation on a yacht, looking unbelievably fit in a two-piece white swimsuit, which only generated more interest in her and whether she kept to a diet and regular exercise.

As it turns out, she does. The Daily Mail did some digging around and learned that Pippa’s favorite physical exercise is Pilates.

In a testimonial on the website of the London gym she visits, Pippa says Pilates is ideal for someone as busy as she is. It’s a great way of staying in shape, while also allowing her to unwind and de-stress.

She goes to a small gym in Parson’s Green near her London apartment, the Mail reports.

“Whether it’s 7am in the morning or 7pm at night I always leave feeling calm, refreshed and invigorated,” Pippa wrote in the testimonial about the benefits of Pilates.

“Over the past few months I have noticed a huge difference in my core strength and posture and couldn’t recommend Margot more highly as an instructor,” she adds.

Indeed, while Pilates doesn’t lead to immediate and considerable weight loss, it does do wonders for the posture because it strengthens and tones the muscles.

What to Eat for Strong and Healthy Hair and Nails

Certain foods can improve the way you look. The following nutrients will give your hair and nails extra luster, strength and shine.

Biotin (a.k.a. vitamin H) can improve hair that is splitting or thinning as well as strengthen weakened nails. Taken with zinc and the corticosteroid clobetasol propionate, biotin has even been used to treat alopecia, an autoimmune skin disease marked by the loss of hair. A deficiency in biotin may result in brittle hair or even hair loss. An easy way to remember: The H in vitamin H stands for hair. Try: Bananas, beans, cauliflower, eggs, lentils, peanuts and salmon.

Omega-3 Fatty Acids
To get shinier hair, introduce more omega-3s into your diet, which “help support scalp health and may give your locks extra luster and shine.” The three active ingredients—alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid—are all essential fatty acids and "are important components of the stratum corneum, which is the outermost layer of the epidermis that contains keratin and has water-holding capabilities. Deficiency in essential fatty acids can result in dry scalp or dandruff." Try: Eggs, flaxseed, fish oil, mackerel, salmon, sardines, spinach, tuna and walnuts.

Protein
Protein intake is important for many reasons, notably when it comes to hair and nails. Both "are made of structural proteins known as keratin, so adequate dietary protein is important for providing the building blocks for growing strong hair and nails, lean meats are the easiest way to pack protein into your diet—just make sure to steer clear of any that are overly fatty. Try: Chicken, eggs, lean red meats, lowfat dairy, nuts, seafood, soybeans and whole grains.

Vitamin A
Vitamin A helps produce a conditioning substance for the scalp known as sebum, which keeps hair looking and feeling healthy. In addition to these beauty benefits, this vitamin contributes to better eye health and immune system function, which keeps you vital and strong from head to toe. Try: Apricots, broccoli, cantaloupe, carrots, Cheddar cheese, egg yolks, mangoes, oatmeal, spinach and sweet potatoes.

Zinc
Zinc is another nutrient active in helping the immune system function properly, and DiBona also notes that it plays an important role in the formation of your connective tissues. Try: Cashews, green beans, lean beef, lobster, oysters and soybeans.

Why Sleep is The Key to Success

It is one of our most basic functions, as important as the in and out of our breath. Our need for sleep is primal, yet the pace of life means it's often pushed to the periphery, sacrificed at the altar of work, friends, study and fun.

But now science is beginning to show that getting the right amount of sleep might be the key to making the rest of our lives run more smoothly.

Increasingly, research is indicating that the quality and quantity of our sleep affects every part of our lives, from success in work and school to our likelihood of developing problems such as obesity or mental illness.

Writing in the journal Frontiers in Neurology last year, American researchers highlighted the growing body of research confirming that students who have insomnia, inadequate sleep, daytime sleepiness, irregular sleep patterns or poor sleep quality do not perform as well in school as others.

Many sleep researchers now advocate the introduction of staggered start times for older high-school students - one of the most under-slept groups in society after shift workers.

But the most cutting edge of sleep research is beginning to show it seems also to be linked to mental illness.

Nicholas Glozier is at the forefront of such research in his work as a professor of psychiatry and sleep research at the Brain and Mind Research Institute at the University of Sydney.

Five health reasons to not quit coffee

The morning ritual of brewing a cup, the smell that perks you up before you take a sip and, of course, the flavor all make it your favorite beverage aside from water (water’s delicious!). You have 5 health reasons not to quit coffee, here they are:

1. It protects your heart: Moderate coffee drinkers (1 to 3 cups/day) have lower rates of stroke than noncoffee drinkers, an effect linked to coffee’s antioxidants. Coffee has more antioxidants per serving than blueberries, making it the biggest source of antioxidants in American diets. All those antioxidants may help suppress the damaging effect of inflammation on arteries.

2. It diverts diabetes: Those antioxidants (chlorogenic acid and quinides, specifically) play another role: boosting your cells’ sensitivity to insulin, which helps regulate blood sugar. In fact, people who drink 4 or more cups of coffee each day may have a lower risk of developing type 2 diabetes, according to some studies.

3. Your liver loves it: OK, so the research here is limited, but it looks like the more coffee people drink, the lower their incidence of cirrhosis and other liver diseases. One analysis of nine studies found that every 2-cup increase in daily coffee intake reduced liver cancer risk by 43 percent.

4. It boosts your brain power: Drinking between 1 and 5 cups a day (admittedly a big range) may help reduce risk of dementia and Alzheimer’s disease, as well as Parkinson’s disease, studies suggest. Those antioxidants may ward off brain cell damage and help the neurotransmitters involved in cognitive function to work better.

5. It helps your headaches: And not just the withdrawal headaches caused by skipping your daily dose of caffeine! Studies show that 200 milligrams of caffeine—about the amount in 16 ounces of brewed coffee—provides relief from headaches, including migraines. Exactly how caffeine relieves headaches isn’t clear. But scientists do know that caffeine boosts the activity of brain cells, causing surrounding blood vessels to constrict.

Now, that’s not to say that coffee doesn’t have any pitfalls—it does. Some people are super-sensitive to caffeine and get jittery or anxious after drinking coffee; habitual coffee drinkers usually develop a tolerance to caffeine that eliminates this problem (but they then need the caffeine to be alert and ward off withdrawal headaches). Coffee can also disturb sleep, especially as people age. Cutting some of the caffeine and drinking it earlier in the day can curb this effect. Lastly, unfiltered coffee (like that made with a French press) can raise LDL cholesterol, so use a filter for heart health.

Cristiano Ronaldo's girlfriend on Swimsuit Issue Cover

Irina Shayk, girlfriend of international soccer star Cristiano Ronaldo, is the cover model for the 2011 Sports Illustrated swimsuit edition.

It will mark Shayk's first time on the cover of the annual issue. She has posed for the magazine for the past four years in addition to work with Armani and Guess.

The 25-year-old Russian said she was surprised when she was revealed as the cover model during the taping of Letterman.

Though the announcement was supposed to wait until the end of Letterman's show, word of Shayk's cover got out on Twitter late on Monday afternoon. Because "The Late Show" films in the afternoon, the billboard was uncovered briefly for taping and then recovered moments later. In that brief time, a woman took a photo of Shayk's cover, which let the cat out of the bag a few hours early.

Shayk (whose real last name is Shaykhlislamova) has been dating the Portuguese soccer star since last spring. The two are said to have met while working on a photo shoot for Armani Exchange.

Power Balance bracelets: provide no scientific edge

Power Balance bracelet, the popular performance accessory worn by athletes including Drew Brees, Kevin Durant and Kobe Bryant, provide no scientific edge, the company confessed this week.

The California-based company was forced to admit the lack of evidence supporting its claims of natural power after coming to an agreement with the Australian Competition and Consumer Commission, the Associated Press reported.

Athletes who wore the bands insisted they provided a boost. Science said otherwise.

The bracelets, first released in 2007, were embedded with holograms and supposedly designed to interact with the energy flow of a body. They sold for $29.95 and were worn by athletes and celebrities like Shaquille O'Neal, David Beckham and Robert De Niro.

Why even bother making the claim that the bracelet gave power? Why not dance around the issue and refuse to make a definitive statement about them? Issue vague comments about natural energies and positive karma (like a hippie selling a crystal at a Phish show) and let fans of the product do the rest of the promotion by word of mouth.

Just like lucky socks, those titanium necklaces worn by baseball players or that $5 putter you bought from a sale rack at a pro shop, the only benefit derived from the Power Balance bracelet is the idea that it makes you better. Belief is a powerful thing; just watch a basketball player during a hot shooting streak or a golfer with the yips. Deep down we all know wearing the same sweatshirt on NFL Sunday doesn't change the outcome of our favorite team's game, but we wear it anyway, just in case.

Food Could Cause You Age Faster

Watch out what you eat! It turns out that the type of sandwich fixing you choose could cause you to age faster. And the bread stuffing that really sticks it to you? Processed meat. In a study, researchers found that people who ate the highest amount of processed meat -think salami, pressed ham, and bologna- showed the greatest signs of wear and tear in a key marker of cellular aging.

Telltale Telomeres

The people who ate the most processed meat had the shortest telomeres. Not a good thing, because telomeres are those tiny protective coverings on the ends of your DNA strands. The shorter they get, the older your body is on a cellular level -and the wider the door opens to problems such as heart disease, diabetes, and other chronic conditions. In the study, the telomeres of the processed-meat lovers showed about 3.4 extra years of aging compared with those who ate the least processed meat.

A Processing Problem

What's so bad about processed meats? The trouble is that they tend to be packed with a whole bunch of bad things like saturated fat, sodium, cholesterol, nitrates, and nitrites - all things believed to be linked to telomere-shortening inflammation.

Brad Pitt beats David Beckham as the man most men in UK admire

Hollywood actor Brad Pitt is the man that most men in the UK admire, according to a new poll. Footballing hero David Beckham, 35, was second, with tough guy Die Hard star Bruce Willis, 55, third.

Pitt, 46, who is the long-term partner of Angelina Jolie, came top of the new Men Who Men Love poll, which was carried out by market research firm www.OnePoll.com.

The Inglourious Basterds actor beat off competition from footballer David Beckham and Die Hard star Bruce Willis as well as Pirates of the Caribbean actor Johnny Depp.

A spokesman for the firm that ran the poll said: "Brad's loved by men and women alike. But Peter Kay and James Corden made the top 20, so you don't have to be ultra sexy for other men to love you."

The Dark Side of Perfectionism Revealed

Perfectionists, by definition, strive for the best, trying to ace exams, be meticulous at their jobs, and raise perfect children. So one might assume this drive for the ideal translates over to their health as well, with perfectionist being models for physical and mental well-being.

But new research is revealing the trait can bring both profits and perils.

Though perfection is an impossible goal, striving for it can be a boon for one's health, causing one to stick to exercise programs to a tee, say, or follow a strict regimen for treating chronic illnesses like type 2 diabetes. But the same lofty goals can mean added mental pressure when mistakes are made and the resistance to asking for help from others in fear of revealing one's true, imperfect self.

In fact studies show the personality trait of perfectionism is linked to poor physical health and an increased risk of death.

Consume Too Much Good Things Can Be Bad

There are some things that you just can't have too much of. It can be damaging if you consume too much. Below are some surprising examples.

Vitamin C is an essential nutrient that needs to be ingested every day because our bodies don't produce or store it. What your body doesn't need is flushed out in your urine, but it's still possible to take too much. Mega-doses of vitamin C can cause gastritis, nausea, diarrhea, and kidney stones, according to the Mayo Clinic. In rare cases it can make you tired and dizzy.

Protein helps build muscle, blood, skin, hair, nails, and more. There is a long list of health benefits associated with eating proper amounts of protein from providing energy to keeping the immune system in good shape. But eating too much protein can cause kidney problems, dehydration, and osteoporosis, and it may be linked to certain cancers.

Soybeans are popular because they boast many health benefits from lowering cholesterol to reducing the risk of certain types of cancer, but that doesn't mean you should eat soy foods with abandon. Some compounds in soybeans mimic the hormone estrogen. Animal studies suggest that large amounts of soy might reduce fertility in women, trigger early puberty, and disrupt development in fetuses and children.

Exercise is something most of us don't get enough of. About 30 minutes of moderate exercise a day is enough to ward off chronic diseases such as diabetes, improve mood, and deliver a whole bunch of health benefits. Shoot for at least 60 minutes a day, 5 to 6 times a week if you want to get the most benefits from exercise. Is there such a thing as too much exercise? Yes, and it can lead to injuries, exhaustion, depression, and long-term health problems.

The same rules apply for things that are traditionally thought of as being bad for you. Moderate amounts of dark chocolate, coffee, and red wine can be good for you, so go ahead and indulge every now and then.

Surprising symptons of Stress

Stress can come with some pretty surprising symptoms, from forgetfulness to nausea to skin rashes. Most of the time, you didn't feel quite like yourself. Find out about how your body is telling you that you’re too anxious!

1. Cavities
We all know that slacking off on dental hygiene is the first way to get cavities, but stress can also be a culprit especially when you're grinding your teeth at night or during the day.

2. An eye twitch
Have you ever had an eye twitch? The often temporary condition can be annoying and worrisome, and for some, can be triggered by stress, this condition is known as blepharospasm.

3. Rashes
It sounds strange, but your skin can be a pretty good barometer of your stress level. Stress can cause a rash, usually raised red spots or hives on the stomach, back, arms and face.

4. Forgetfulness
Lost keys, forgotten appointments, missing cell phone are just few signs that you are under stress. Research shows that chronic stress can literally shrink the size of the hippocampus, which is responsible for some memories, that's why you forgot!

5. Confusion
Stress causes distraction and lack of focus. Stress hormones lodge longest in the brain. Sunlight helps the body release serotonin to improve mood, and vitamin D helps you improve your immune system.

6. Nausea
Have you ever been worried about a loved one's (or your own) health condition, Googled it and suddenly felt nauseated? Stress can upset the stomach, and nausea can be a byproduct of worry.

7. Ragged Cuticles
Do you have ragged, unkempt cuticles or nails? Their condition could be the result of a stress-induced nervous habit. Nervous habits like nail-biting are how several people channel their stress by distracting ourselves with what is known as oral satisfaction.

8. The pain in your neck
The pain in your neck that you attributed to long hours at the computer could actually be a symptom of stress. "Stress definitely affects our musculoskeletal system, resulting in tight, contracting muscles and/or spasms in muscles."

9. Sleepiness
Feeling sluggish? Stress hormones cause your body to surge with adrenaline and then crash into sleepiness.

Seven Reasons Why You Should Drink Fresh Coconut Water

Since long times ago, the coconut is known as benefit-rich plants. Almost no part of the coconut trees that are not useful.

This post will reveal to you how drinking fresh coconut water regularly will improve your health and fitness. Here are seven reasons why you should keep drinking fresh coconut water, especially applies to you who live in areas where coconut is so abundant!

1. Coconut water is more nutritious than milk, because it does not contain cholesterol and it is low fat.

2. Coconut water can improve blood circulation and known to cleanse the digestive system.

3. Coconut water is not only good for your body's immune system, but also helps the body to fight some types of viruses that cause disease.

4. If you are suffering from kidney stone disease, make it a habit to drink coconut water regularly. The habit of drinking coconut water will help dissolving kidney stones and facilitate their exit from the body.

5. Coconut water is also known from earliest times to cure urinary tract disorders. A glass of coconut water and drink it regularly can relieve the pain of urinating trouble.

6. If you want to release motion sickness, no one can recover as quickly as consuming coconut water.

7. Coconut water has this soft taste and it contains rich potassium electrolytes. Potassium helps the body to regulate blood pressure and cardiac organ function.

Five Tips Prevent Memory Losses

Most of the time memory losses can be triggered by too many tasks at once (multitasking) or effect from menopause, but do not give up by accepting it as a natural thing. This article will explain to what you should do so memory losses can stay away from you longer than you expected:

Flossing every day. The formation of plaque on teeth is not good for our brain, and then the memory. According to Michael Roizen, MD, co-author YOU-The Owner's Manual: An Insider's Guide to the Body that Will Make You Healthier and Younger, plaques that form between the teeth can trigger an immune reaction that attacks the blood vessels, so blood vessels can not send nutrients to the brain. The solution? Do not forget flossing every day. Keep forgetting? Then keep your floss in your makeup case, it would be easily seen.

Multitasking at the gym. Just as body exercise that keep your body in good shape, so does exercising your brain, it will be in good shape too. Do both it will bring a double benefits. How to multitasking at the gym? Try to fill in a crossword puzzle while pedaling stationary bikes or listen to language lessons or iPod while running. Scientists say, train your body and mind at the same time can rejuvenate brain cells. Do not like multitasking? Fill out the crossword puzzle right after the exercise, when the brain is still really energetic.

Consume more fish. Omega-3 contained in fish such as salmon and fortified foods such yogurt for instance, is a super food for memory which is the DHA, a type of omega-3, effectively reducing inflammation and improving arterial nerve protective layer. Again, according to Roizen, will reduce memories losses due to age factor, reducing the risk of dementia, depression, and accelerate the intellect.

Sports. Increasing the heart rate 3 times a week for 20 minutes, even just walking, will increase the oxygen in the brain that helps the growth of new cells. According to Sam Wang, Ph.D., associate professor of neuroscience at Princeton University, aerobic exercise is as effective as the other brain training activities. You don’t even have to go to the gym. Studies show that physical activity of moderate to strong, even just once a week, proved to be able to help you maintain cognitive function up to 30%.

Use chopsticks. According to Maoshing Ni, PhD, author of Second Spring: Dr. Mao's Hundreds of Natural Secrets for Women to Revitalize and Regenerate at Any Age, studies show that engaging in activities that involve the fingertips will directly stimulate the brain. Activities with your fingertips, such as using chopsticks, spinning, or even twirling a pen or pencil between the fingers can also help the brain; all this fingertips activity helps blood circulation to brain. As we all aware good blood circulation will help remove waste products which prevent nutrients reaching the brain.

Study shows size zero girls 'less attractive'

One recent research has suggested that young men find "normal" sized women more good-looking than size zero celebrities. In addition, researchers also found that size-zero people are often associated to unhealthy look.

The survey was conducted by involving male students at one popular university, they were asked to rate female faces for attractiveness and health. Girls with an average weight and build were ranked as being the most attractive and healthy as the result of the study.

The research was performed by a team from the university; they asked 84 female students a variety of questions about their health, also took their blood pressure and take pictures of them. These pictures were then shown to a group of male students who were asked to rate them for health, and attractiveness.

According to the study, people in the normal weight range were judged healthier and more attractive than under or overweight individuals. This should be a clear message to young women, who believe being underweight is considered to be attractive.

Improve your memory!

Although future medical advancements will hopefully find a cure for Alzheimer’s and other forms of dementia, most folks will be left to fend for themselves. So, to keep your mind and memory sharper than the rest, below is a short list of secret memory enhancers

Gum
Believe it or not, chewing gum can actually improve alertness and memory. At least that’s the conclusion that two medical studies reported in the journal Appetite back in 2002 and 2004, respectively. Although the exact reasoning behind why gum would enhance memory isn’t yet clear, one simple explanation said that chewing gum increases heart rate, which subsequently increases blood flow to the brain.

Exercise
A slew of research over the past decade has confidently shown that exercise can be a secret memory enhancer. In fact, just cutting calories may help you remember where you left your keys. According to a 2008 study in the journal PNAS, eating a calorie-restricted diet had beneficial effects on memory performance in healthy elderly subjects. Even a simple exercise is a better secret memory enhancer than none at all. Better yet, it’s free.

Caffeine
As one of the most hotly contested food items, caffeine has strong backers on both sides of the health debate. Some swear by its benefits while others vilify caffeine for its unhealthy effects. However, almost no one can argue the effect of caffeine on alertness (and consequently memory). According to various studies conducted in the last five years, caffeine boosts short-term memory, protects older women against memory loss and may even reverse Alzheimer’s memory loss (at least in mice).

Daytime naps
Our next secret memory enhancer might actually contradict the last. After all, it’ll be hard to catch a little daytime shut-eye if you’re all hopped up on java beans. If you’re into daydreaming, you’ll be happy to know that science strongly supports the idea that daytime napping improves your declarative memory. That’s the memory you use to store facts (for example, the memory used when cramming for a final exam).

Alcohol
Rounding off our list of secret memory enhancers is alcohol, a substance that men are probably familiar with. Although this list is sounding more and more like justification for a bunch of bad habits, alcohol make that moderate levels of alcohol may actually enhance memory. Recent research has found that having a daily drink or two may improve memory and may even help prevent dementia. However, higher levels of alcohol may actually impair memories or may even reinforce negative ones!

Better Mood Fast

According to a recent study, less than a half-hour of moderate exercise can substantially improve your mood. In the study, which was conducted at the University of Vermont, “everyone in the exercise group showed significant positive effects on mood—regardless of age, gender, or fitness level—for up to 12 hours after only 20 minutes of moderate-intensity cycle exercise,” says lead author Jeremy Sibold.

The participants worked at 60% of aerobic max capacity, which is the equivalent of light cycling or brisk walking. Some evidence suggests that exercise may boost feel-good endorphins, relieve muscle tension, help you sleep, and reduce the stress hormone cortisol.

According to the Mayo Clinic, it also increases body temperature, which can have a calming effect. If nothing else, it gives you a break from thinking about the things that are making you depressed or stressed. It may even be helpful just to get out and interact with other people. So, the next time you’re having a bad day, go for a walk with friends or work out to your favorite music.

Diet Myths Exposed

If you're so committed to losing weight that you refuse to eat a baked potato for fear of eating empty carbs, you might be missing out on important nutrients and backing your diet into a corner. Open your mind to the truth behind these diet and weight myths and learn how to enjoy some of your favorite foods again.

Myth 1: Potatoes and bread are fattening.
Actually: It's just the opposite. Starchy vegetables and bread (whole-grain bread, that is) are quality carbs needed to fuel every part of you, from your brain to your muscles. What gets you into trouble is how you eat them: Smear butter on a slice of whole-wheat bread or deep-fry potatoes and you can double, triple, or quadruple the calories.

Myth 2: Drinking a glass of water before a meal curbs appetite.
Actually: Yes and no. Water tames appetite if it's incorporated into food, such as soup, or a thick drink, like V8 100% Vegetable Juice. Apparently, when water is bound to food, digestion is slower, explains Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet.

That's why women in one study found chicken-rice soup more satisfying than chicken-rice casserole and a glass of water -- even though the soup had 27% fewer calories! One exception to this rule: It's easy to confuse hunger and thirst, so if you find yourself craving something -- but what? -- drink a big glass of water and wait a few minutes. You may find that's what your body really wanted.

Myth 3: Shellfish is high in cholesterol.
Actually: On the one hand, it's true: Just 3 ounces of shrimp delivers more than a third of your daily cholesterol. But there's a surprising flip side to this story: Shrimp is low in saturated fat -- the kind that becomes artery-clogging bad cholesterol -- and has a smidgen of heart-healthy omega-3s. In fact, University of Southern California researchers discovered that eating shellfish, such as shrimp, every week reduced heart attack risk by 59 percent!

Myth 4: The occasional burger and fries won't kill you.
Actually: It depends on your definition of "occasional." If occasional means every Friday night and then some, well, you may be pushing it. But if it means every few months, and you're fit, and you've got good numbers (i.e., weight, waist size, cholesterol, blood pressure), AND you're chowing down on vegetables, whole grains, nuts, and other nutritious fare most other days, hey, you'll live. But few of us are that perfect. If you do occasionally indulge, offset the effects of a fat fiesta with a brisk 90-minute walk afterward.

Sexy Abs Without Crunches!

Even if you loathe crunches, you’ll love the following easy, no-equipment moves. Work a few of these moves into your exercise routine three times a week (easing them in minimizes soreness), and then after two weeks, do them all together in one session. Then don’t be surprised if you find yourself surfing the web for bikinis, preparing to reveal your sleek new abs surfside.

Plank pose
Balance on toes and forearms (or palms) for up to a minute, pulling belly button to spine and keeping back straight.

Standing bicycle
Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Straighten left leg as you lift right leg, knee bent, thigh parallel to floor. Keeping knee lifted and steady, twist torso toward right. Return to start. Repeat on other side for one rep. Do 10 reps.

Side winder
Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Lift right leg to side, knee bent, thigh parallel to floor. Keeping knee lifted, bend torso to right side, bringing elbow and knee toward each other. Do 10 reps; switch sides; repeat.

Seesaw
Stand with feet shoulder-width apart, knees slightly bent, hands on hips. Lift right leg, knee bent, thigh parallel to floor with foot flexed. Straighten right leg, pressing heel toward floor, as you lean torso backward. Return to knee lift position and repeat five times. Switch sides and repeat.

Forward bend
Stand with feet hip-width apart, knees slightly bent, arms overhead with palms facing in. Lift right leg, knee bent, thigh parallel to floor. Keeping knee lifted and arms raised, bring torso and knee toward each other as close as you can. Return to start; switch sides and repeat for one rep. Do 10 reps.

Tips to Transform Your Body Faster

There are a few things that you can do besides eating well and exercising that will expedite your physical transformation:

1. Stay positive
Believe that transformation is possible even when you haven’t seen the changes that you want yet. I am sure that you can site many examples in your life where you didn’t expect something to happen and then whoa, there it was. If you don’t have enough evidence of your own, look around you. Do you know someone who thought they’d never get the job, meet that special person, or lose the weight, and then they did? Haven’t you read amazing stories about people overcoming obstacles and creating tremendous transformation in their lives, many against great odds? These are just people too, like you and me; anyone can overcome.

There is one thing that you can be sure of in life, and that is change. Make sure yours happens quickly, and in the way you want, by staying positive and then taking the steps that you know you should take.

2. Stay in the moment
If you think about your end results, the work becomes overwhelming. Just do what you know you can do today, and when tomorrow becomes today, you’ll deal with that.

3. Keep your expectations low
Don’t expect too much too soon, you’ll only get discouraged. Aiming high is nice to say but truly it is easier to stay positive if you set your sites on realistic, smaller goals.

4. Eliminate temptation
Remove distractions like foods that you don’t want to eat and people who have habits that you are trying to break. Surround yourself with people and materials that mirror the changes that you want for yourself. Hang out with happy, healthy people, read inspiring books, and listen to some great music that motivates you to get moving and take action.

5. Stop using excuses
There are always excuses; I am sure you have heard, or used, them all. When your desire to change becomes greater than your fear of changing, the excuses will go away -- nothing will stop you from becoming the new you. Even though you may not be able to change the underlying reasons why you haven’t yet accomplished your goals, you can start by removing some of the actions and thought processes that encourage you to stay stuck. Enough with the excuses!

Source @ Yahoo! Health