Acne Myths

When you got your first pimple, you probably ran to ask your parent, older brother or sister, or a friend about what to do. But before you take their advice and pop that pimple, you should know that some of what you hear about acne is just plain wrong.
Let's clear up some common myths about acne — and maybe even your skin in the process!

Myth: Popping your pimples is the best way to get rid of them.

Fact: Step away from that mirror! Some people might tell you that popping your zits will make them less noticeable and help them heal faster, but they're wrong. Picking or popping your pimples pushes germs further under your skin, which could cause more redness, pain, and maybe even a nasty infection. And popping zits can lead to scarring, which could last forever.
If pimples always seem to show up at the wrong time, like before a big event such as a dance, talk to your parent about seeing your doctor or a dertamologist, a doctor who specializes in treating acne. A doctor can help get your acne under control.

Myth: Stress causes acne.

Fact: Are you worried that the big test tomorrow or that next week's championship game will cause your skin to break out? Don't worry — the normal everyday stress of being a kid doesn't cause acne. If you're going through an especially stressful period in your life — such as moving to a new house or dealing with your parents' divorce— your skin may produce more oil, also known as sebum (say: see-bum), but that doesn't mean you'll get more zits.

Myth: Getting a tan clears up acne.

Fact: Baking in the sun does nothing to improve your acne. When you spend time outside and your skin becomes darker, the redness caused by acne may be less noticeable for a little while. But when your tan fades, you'll still see your zits. And spending time in the sun without the proper protection can cause dry, irritated, or burned skin — not to mention it increases your risk of developing wrinkles and skin cancer later in life.
Before you head outdoors, protect your skin with a sunscreen that contains a sun protection factor (on the label it'll say SPF) of at least 30. Use a brand that's marked "noncomedogenic" or "nonacnegenic," which means it won't clog your pores and worsen acne. Don't forget to wear a hat and sunglasses when you're outside to keep your skin in top shape. And if you ever wondered about tanning beds, here are the facts — they're boring, expensive, and dangerous because they increase your risk of developing skin cancer.

Myth: You can get rid of acne by washing your face more.

Fact: Washing your face regularly is a good idea because it helps remove dead skin cells, excess oil, and dirt from your skin's surface. But overwashing or scrubbing your skin too hard can dry out and irritate your skin, which only makes acne worse.
What's the best skin care strategy? As a general rule, gently wash your face no more than twice a day with a mild soap or cleanser. After you've finished washing, gently pat your skin dry with a soft towel. Steer clear of exfoliants or scrubs, which can irritate your pimples. Also avoid products that contain alcohol because they can dry out and irritate your skin.

Myth: If you want to avoid acne, don't wear makeup.

Fact: Young skin looks great without makeup. But if you like cosmetics, be sure to choose products that are labeled "noncomedogenic" or "nonacnegenic." That means the product won't clog your pores or cause breakouts. Some cosmetics even contain acne-fighting ingredients such as benzoyl peroxide and salicylic acid. If you are not sure, ask your parent or doctor.

Myth: If you keep breaking out, using more medicine will get your acne under control.

Fact: Do you know the saying "less is more"? It definitely applies to acne medication. Using too much medicine to zap zits can lead to dry, irritated skin. Whether you bought an acne product at your local drugstore or you are using something prescribed by a doctor, be sure to follow the directions carefully.
 
If over-the-counter medicine isn't helping your acne problem, talk to your parent. You may need to see your doctor or a dermatologist, who may prescribe other medications to help clear up your skin.
It can take as long as 8 weeks before you notice an improvement. If you don't, talk to your doctor, who will make the right adjustments for you. Don't use extra medication on your own, though — using more medicine than prescribed can cause unpleasant and even dangerous side effects.
Almost all kids and teens have to deal with acne at some point — but the good news is that with the right facts and the proper acne treatment, you can help your skin and put your best face forward!

Creditted to : kidshealth.org

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How To Help A Parents Who Smokes?

You can't escape the message that smoking is bad for you. But what if one or both of your parents smoke? You might be worried about their health, sick of smelling the smoke, or even a little embarrassed by it.

You can't order your mom or dad to stop smoking, but you can encourage them to quit. There are lots of good reasons for them to. Here are some you can mention:

• Smoking will hurt their health.
• Smoking creates secondhand smoke, which you don't like.
• Smoking will make it hard for them to keep up with you because they might run out of breath easily.

If you think it will help, you could print articles like this one to give to your mom or dad. Also, many states have free programs to help people quit smoking. You might see them advertised on billboards in your town. Point these out to your parents and encourage them to find out more.

But what if your parent gets angry with you for bringing up the topic of smoking? People don't like to be reminded that they are doing something unhealthy, so it's possible your parents will be insulted or angry, especially if they're worried they won't be able to quit. Maybe they have tried before and failed.

Remember to be kind and respectful when you discuss smoking with your mom or dad. Also remember that it is difficult to quit. Some people try several times before they're able to quit for good. Instead of yelling, tell them that you love them and want them to enjoy many healthy years ahead. 

In time, your mom or dad may realize you are right about smoking.

And if they do agree to stop smoking, be their biggest supporter. Ask if there's anything you can do to help them when they feel the urge to smoke. Maybe you could go for a walk, do a puzzle, or listen to music together. As they reach milestones, such as a month without smoking, be sure to celebrate the achievement. Way to go, mom! Way to go, dad!

Creditted to : kidshealth.org

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Obesity: Is It Dangerous To Your Kids?

Obesity increases the risk for serious health conditions like type 2 diabetes, high blood pressure, and high cholesterol — all once considered exclusively adult diseases. Obese kids also may be prone to low self-esteem that stems from being teased, bullied, or rejected by peers.

Kids who are unhappy with their weight may be more likely than average-weight kids to:

• develop unhealthy dieting habits and eating disorders, such as anorexia nervosa and bulimia
• be more prone to depression
• be at risk for substance abuse

Overweight and obese kids are at risk for developing medical problems that affect their present and future health and quality of life, including:

• high blood pressure, high cholesterol and abnormal blood lipid levels, insulin resistance, and type 2 diabetes
  
• bone and joint problems
  
• shortness of breath that makes exercise, sports, or any physical activity more difficult and may aggravate the symptoms or increase the chances of developing asthma
  
• restless or disordered sleep patterns, such as obstructive sleep apnea
  
• tendency to mature earlier (overweight kids may be taller and more sexually mature than their peers, raising expectations that they should act as old as they look, not as old as they are; overweight girls may have irregular menstrual cycles and fertility problems in adulthood)
• liver and gall bladder disease
  
• depression

Cardiovascular risk factors present in childhood (including high blood pressure, high cholesterol, and diabetes) can lead to serious medical problems like heart disease, heart failure, and stroke as adults. Preventing or treating overweight and obesity in kids may reduce the risk of developing cardiovascular disease as they get older.

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How To Prevent Stretch Marks During Pregnancy

Your body will undergo many changes during your pregnancy, but many of those changes will disappear soon after your baby is born. Stretch marks are one change that won’t go away or at least not very easily. The following healthy pregnancy tips are the key to the secrets that unlock the mystery of how to prevent stretch marks during pregnancy.

Tip #1: A Healthy Diet For Pregnant Women

Stretch marks typically appear during the 6th and 7th months of pregnancy. The number one reason for stretch marks is that the skin is forced to stretch too much, too quickly. Like a piece of elastic, if you over stretch it, it won’t return to its original length because it will lose some of its elasticity, and you may even find that it becomes wrinkled along the edges. The same can happen with your body.

Eating a healthy diet controlling your weight gain during the course of your pregnancy is the best way to prevent that from happening. This gives your body, especially your tummy, time to adapt to your growing baby. A healthy diet during pregnancy is rich in nutrients and includes foods such as fruits, vegetables, whole grains and cereals, and lean proteins.

During your pregnancy if you are in the normal weight band you will gain about 25 to 35 pounds (10 – 13 kilos). If you are underweight a little more and if overweight you should gain a little less. If you can keep your weight gain within the recommended range then you have unlocked the secret “how to prevent stretch marks during pregnancy”.

Tip #2: Make Water Your Best Friend

Water is your best friend when you are looking to understand how to prevent stretch marks during pregnancy. You need to drink plenty of water – at least 8 glasses a day and more if the weather is hot or if you exercise. If you are not drinking enough water then your skin will become dry and it will not have the elasticity that it needs to handle the stretching during pregnancy. And of course it is also necessary to drink plenty of water to keep your growing baby healthy.

Tip #3: Pamper your skin

Moisturizing your skin and protecting it from the sun is very important for maintaining suppleness and elasticity. Pick a moisturizer with a sun protection factor of at least 15 and check with your pharmacy for pregnancy safe moisturizing creams. While most commonly used products are completely safe there are some creams that contain a handful of ingedients that doctors recommend you avoid such as “retinoids” which are commonly used in anti-aging creams.

There are many moisturizing creams that may be suitable but it’s important to test them on a small part of your skin as not all moisturizers suit everyone.

The best way to apply the moisturizing cream is to gently rub it onto your body in a circular motion. A circular motion helps to bring blood flow to the surface of the skin and helps to keep it healthy.

Using these healthy pregnancy tips should help you understand how to prevent stretch marks during pregnancy or at least make them less noticeable if they do appear.

So stay healthy and enjoy your pregnancy.

Creditted to : ladiesstuffzone

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How to Make Your Breasts Beautiful with Exercises?

Exercise 1 for Beautiful Breasts. Pressure

Applying pressure is the simplest exercise for your bust. Stand tall facing the wall, lean against it with your hands. Press against the wall as hard as you can, as if you want to move it, keep on pushing for 10 seconds. Relax, shake your hands. Do a set of 10 repetitions.

Exercise 2 for Beautiful Breasts. Elbows Touch

Stand tall, bend your hands slightly in the elbows, keep your hands on your hips. Try to touch your elbows one to the other behind your back, do not do it in jerks, but rather do it slowly, stretching the muscles for 10-15 seconds. Repeat 8 times.

Exercise 3 for Beautiful Breasts. Palms Pressing

The next exercise for beautiful breasts is as follows: join your palms in front of the chest and press them hard against each other for 3-5 seconds. Repeat 8-10 times.

Exercise 4 for Beautiful Breasts. “Dry” Breast-Stroke

If you can not go to a swimming pool, do this effective exercise to improve the tone of your breast. Stand tall, nestle up to the wall, squeeze the pectoral muscles and make movements, as if you are breast-stroke swimming. Do a hundred slow strokes, keep your pectoral muscles tense all the time.

Finishing Exercises for Beautiful Breasts with Posture Exercise

The best way to finish this set of exercises for your bust is to do an exercise which targets your posture. Take a thick book, put it on your head and walk around the house for a few minutes like that, trying to keep it on your crown. This will help you relax the muscles effectively and give them the needed working tone. If you can not walk like that, at least try standing with the book on your head. You can hold on to a chair or the wall, but do not lean against the wall.

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How Can I Make My Breasts Firm and Beautiful?

Are you worried that your breasts look loose? 

 Do you get disappointed when a dress does not look good on you, simply because the loose shape of your breasts simply ruins the entire fitting? Well, worry not, because there are some options with which you can easily firm your breasts.

Switching over to a healthier lifestyle is the first step. 

You may not want to believe in this method of firming breasts, thinking a healthy lifestyle has got nothing to do with your breasts’ shape, but you can’t change the fact that your breasts are eventually a part of your body, and that they get affected by what you eat. When you eat a lot of junk food, your entire body gains weight, and that shows in your breast size too.

And then again when you lose a lot of weight, your breasts start to sag. Hence, it is more or less a direct connection, for which it is important for you to switch over to a healthy diet. That will ensure that your body does not have any kind of nutritional deficiencies, and thus, the chances of your breasts sagging because of nutritional deficiencies get reduced.

Exercising also plays a very important role in this process. You can join a gym, and ask your instructor to develop a customized workout plan for you based on your aims and goals; or you could join swimming, which is an excellent option for working out on the muscles of your chest. At the gym, your instructor will make you do some weight training exercises for your breasts. These will be small weights, but what is required is precision and dedication in the exercises, which will be divided in different sets and repetitions.

Another option which is now taking over the world, 

 Keeping in mind how vulnerable a consumer can be, is that of breast firming products available in the market. These include tonics, gels, creams, serums and what not. While some people say that they have had really good results with these products, others have complained of serious side effects, some of which stay for a lifetime. Thus, it is always a good idea to consult an expert in these matters, and find out if there is a particular brand or product that you can rely on, and if it is suitable for you or not.

On a daily basis, ensure that you are wearing the right kind of bras, and that your breasts never sag when you wear a bra. This is highly important to save your breasts from dropping further.

To further work on the problem, you can massage your breasts regularly at home. This will improve the blood circulation in the chest area, and will also help to strengthen and tone the muscles. Doing this properly and regularly will surely make your breasts firm, and they will get a good shape. They will look fuller and tighter, and then you can wear your dream dress with the best fitting anytime you want!

Creditted to: ladiesstuffzone

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Is Your Child Overweight?

The percentage of overweight children in the United States is growing at an alarming rate, with 1 out of 3 kids now considered overweight or obese.

Many kids are spending less time exercising and more time in front of the TV, computer, or video-game console. And today's busy families have fewer free moments to prepare nutritious, home-cooked meals. From fast food to electronics, quick and easy is the reality for many people.

Preventing kids from becoming overweight means adapting the way your family eats and exercises, and how you spend time together. Helping kids lead healthy lifestyles begins with parents who lead by example.

Is Your Child Overweight?

Body mass index (BMI) uses height and weight measurements to estimate a person's body fat. But calculating BMI on your own can be complicated. An easier way is to use a BMI calculator.

Once your child's BMI is known, it can be plotted on a standard BMI chart. Kids ages 2 to 19 fall into one of four categories:

1. underweight: BMI below the 5th percentile
2. normal weight: BMI at the 5th and less than the 85th percentile
3. overweight: BMI at the 85th and below 95th percentiles
4. obese: BMI at or above 95th percentile

BMI calculations aren't used to estimate body fat in babies and young toddlers. For kids younger than 2, doctors use weight-for-length charts to determine how a baby’s weight compares with his or her length. Any child who falls at or above the 85th percentile may be considered overweight.

BMI is not a perfect measure of body fat and can be misleading in some situations. For example, a muscular person may have a high BMI without being overweight (extra muscle adds to body weight — but not fatness). Also, BMI might be difficult to interpret during puberty when kids are experiencing periods of rapid growth. It's important to remember that BMI is usually a good indicator — but is not a direct measurement — of body fat.

If you're worried that your child or teen may be overweight, make an appointment with your doctor, who can assess eating and activity habits and make suggestions on how to make positive changes. The doctor also may decide to screen for some of the medical conditions that can be associated with obesity.

Depending on your child's BMI (or weight-for-length measurement), age, and health, the doctor may refer you to a registered dietitian for additional advice and, possibly, might recommend a comprehensive weight management program.

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Is Your Kids Having A Common Cold Or Flu?

Your child is sent home from school with a sore throat, cough, and high fever — could it be the flu that's been going around? Or just a common cold?

Although the flu  usually causes symptoms that make someone feel worse than symptoms associated with a common cold, it's not always easy to tell the difference between the two.

Symptoms Guide

The answers to these questions can help determine whether a child is fighting the flu or combating a cold:

Flu vs. Colds: A Guide to Symptoms

Questions

Flu

Cold

Was the onset of illness ...

sudden?

slow?

Does your child have a ...

high fever?

no (or mild) fever?

Is your child's exhaustion level ...

severe?

mild?

Is your child's head ...

achy?

headache-free?

Is your child's appetite ...

decreased?

normal?

Are your child's muscles ...

achy?

fine?

Does your child have ...

chills?

no chills?

If most of your answers fell into the first category, chances are that your child has the flu. If your answers were usually in the second category, it's most likely a cold.But don't be too quick to brush off your child's illness as just another cold. The important thing to remember is that flu symptoms can vary from child to child (and they can change as the illness progresses), so if you suspect the flu, call the doctor. Even doctors often need a test to tell them for sure if a person has the flu or not since the symptoms can be so similar!

Some bacterial diseases, like strep throat or pneumonia, also can look like the flu or a cold. It's important to get medical attention immediately if your child seems to be getting worse, is having any trouble breathing, has a high fever, has a bad headache, has a sore throat, or seems confused.

While even healthy kids can have complications of the flu, kids with certain medical conditions are at more of a risk. If you think your kid might have the flu, contact your doctor.

Treatment

Some kids with chronic medical conditions may become sicker with the flu and need to be hospitalized, and flu in an infant also can be dangerous. For severely ill kids or those with other special circumstances, doctors may prescribe an antiviral medicine that can ease flu symptoms, but only if it's given within 48 hours of the onset of the flu.

Most of the time, you can care for your child by offering plenty of fluids, rest, and extra comfort.

And if the doctor says it's not the flu? Ask whether your child should get a flu shot.

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Oh Acne! How To Get Rid Of It?

What Causes Acne?

Contrary to what you may have heard, acne is not caused by dirty skin. Acne is caused by overactive oil glands in the skin and an accumulation of oil, dead skin cells, and bacteria, which leads to inflammation in pores.

Oil glands become stimulated when hormones become active during puberty, which is why people are likely to get acne in their teens. Because the tendency to develop acne is partly genetic, if other people in your family had (or have) acne, you may be more likely to develop it too.

 How To Get Rid Of It?

Although there is no surefire way to prevent acne, try these tips to help reduce the number and severity of your breakouts:                                                                                                 

1. Washing your skin is essential (it helps remove excess surface oils and dead skin cells that can clog your pores), but washing too much can actually cause damage by overdrying your skin or irritating existing acne. 
2.  Remember to wash after exercising because sweat can clog your pores and make your acne worse. If you work around greasy food or oil or if you've been sweating from heat or because you've been working hard, wash your face and other acne-prone areas as soon as possible.
3. If you use skin products, such as lotions or makeup, look for ones that are noncomedogenic or nonacnegenic, which means that they don't clog pores.
4. If you can't live without your hair spray or styling gel, be sure to keep them away from your face as much as possible. Many hair products contain oils that can make acne worse. Try to use water-based products.
5. If you get acne on areas such as your chest or back, avoid wearing tight clothes, which can rub and cause irritation.

What about pimples you already have? It's tempting, but popping or squeezing a pimple usually won't get rid of the problem. Squeezing can actually push infected material and pus further into the skin, which can lead to more swelling and redness (not what you want before a big date!), and even scarring, which can be permanent.

 If you're taking a prescription acne medication, finish your entire prescription even if your skin clears up, unless your dermatologist says you can stop. If you stop too early, there's a chance your skin could break out all over again.

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How Can I Stop Smoking?

First, congratulate yourself. Just reading this article is a huge step toward becoming tobacco free. Many people don't quit smoking because they think it's too hard to do. They think they'll quit someday.
It's true that for most people quitting isn't easy. After all, the nicotine in cigarettes is a powerfully addictive drug.

Nicotine is both a stimulant and a depressant. That means it increases the heart rate at first and makes people feel more alert (like caffeine, another stimulant). Then it causes depression and fatigue. The depression and fatigue — and the drug withdrawal from nicotine — make people crave another cigarette to perk up again. According to many experts, the nicotine in tobacco is as addictive as cocaine or heroin.
But don't be discouraged; millions of Americans have permanently quit smoking. These strategies can help you quit, too:

Put it in writing. People who want to make a change often are more successful when they put it in writing. So write down all the reasons why you want to quit smoking, such as the money you will save or the stamina you'll gain for playing sports. Keep that list where you can see it, and add to it as you think of new reasons.

Get support. People whose friends and family help them quit are much more likely to succeed. If you don't want to tell your parents or family that you smoke, make sure your friends know, and consider confiding in a counselor or other adult you trust. And if you're having a hard time finding people to support you (if, say, all your friends smoke and none of them is interested in quitting), you might consider joining a support group, either in person or online.

 Set a quit date. Pick a day that you'll stop smoking. Tell your friends (and your family, if they know you smoke) that you're going to quit smoking on that day. Just think of that day as a dividing line between the smoking you and the new and improved nonsmoker you'll become. Mark it on your calendar.

Throw away your cigarettes — all of your cigarettes. People can't stop smoking with cigarettes still around to tempt them. Even toss out that emergency pack you have stashed in the secret pocket of your backpack. Get rid of your ashtrays and lighters, too.

Wash all your clothes. Get rid of the smell of cigarettes as much as you can by washing all your clothes and having your coats or sweaters dry-cleaned. If you smoked in your car, clean that out, too.
  
Keep yourself busy. Many people find it's best to quit on a Monday, when they have school or work to keep them busy. The more distracted you are, the less likely you'll be to crave cigarettes. Staying active is also a good way to make sure you keep your weight down and your energy up, even as you're experiencing the symptoms of nicotine withdrawal.  

Quit gradually. Some people find that gradually decreasing the number of cigarettes they smoke each day is an effective way to quit. However, this strategy doesn't work for everyone — you may find you have to stop completely at once. This is known as "cold turkey." 

Use a nicotine replacement if you need to. If you find that none of these strategies is working, you might talk to your doctor about treatments. Using a nicotine replacement, such as gum, patches, inhalers, or nasal sprays, can be very helpful. Sprays and inhalers are available by prescription only, and it's important to see your doctor before buying the patch and gum over the counter. That way, your doctor can help you find the solution that will work best for you. 

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How Smoking Affects Your Health.

There are no physical reasons to start smoking. The body doesn't need tobacco the way it needs food, water, sleep, and exercise. And many of the chemicals in cigarettes, like nicotine and cyanide, are actually poisons that can kill in high enough doses.

The body is smart. It goes on the defense when it's being poisoned. First-time smokers often feel pain or burning in the throat and lungs, and some people feel sick or even throw up the first few times they try tobacco.

The consequences of this poisoning happen gradually. Over the long term, smoking leads people to develop health problems like heart disease, stroke, emphysema (breakdown of lung tissue), and many types of cancer — including lung, throat, stomach, and bladder cancer. People who smoke also have an increased risk of infections like bronchitis and pneumonia.

The consequences of smoking may seem very far off, but long-term health problems aren't the only hazard of smoking. Nicotine and the other toxins in cigarettes, cigars, and pipes can affect a person's body quickly, which means that teen smokers experience many of these problems:

• Bad skin. Because smoking can slow the flow of blood vessels, it can prevent oxygen and nutrients from getting to the skin — which is why smokers often appear pale and unhealthy. Studies have also linked smoking to an increased risk of getting a type of skin rash called psoriasis.
• Bad breath. Cigarettes leave smokers with a condition called halitosis, or persistent bad breath.
• Bad-smelling clothes and hair. The smell of stale smoke tends to linger — not just on people's clothing, but on their hair, furniture, and cars. And it's often hard to get the smell of smoke out.
• Reduced athletic performance. People who smoke usually can't compete with nonsmoking peers because the physical effects of smoking (like rapid heartbeat, decreased circulation, and shortness of breath) impair sports performance.
• Greater risk of injury and slower healing time. Smoking affects the body's ability to produce collagen, so common sports injuries, such as damage to tendons and ligaments, will heal more slowly in smokers than nonsmokers.
• Increased risk of illness. Studies show that smokers get more colds, flu, bronchitis, and pneumonia than nonsmokers. And people with certain health conditions, like asthma, become more sick if they smoke (and often if they're just around people who smoke). Because teens who smoke as a way to manage weight often light up instead of eating, their bodies also lack the nutrients they need to grow, develop, and fight off illness properly.

 Smoking can also cause fertility problems and can impact sexual health in both men and women. Girls who are on the pill or other hormone-based methods of birth control (like the patch or the ring) increase their risk of serious health problems, such as heart attacks, if they smoke.

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Smoking:Once You Start, It's Hard to Stop.

When your parents were young, people could buy cigarettes and smoke pretty much anywhere — even in hospitals! Ads for cigarettes were all over the place. Today we're more aware about how bad smoking is for our health. Smoking is restricted or banned in almost all public places and cigarette companies are no longer allowed to advertise on TV, radio, and in many magazines.
Almost everyone knows that smoking causes cancer, emphysema, and heart disease; that it can shorten your life by 10 years or more; and that the habit can cost a smoker thousands of dollars a year. So how come people are still lighting up? The answer, in a word, is addiction.

Once You Start, It's Hard to Stop

Smoking is a hard habit to break because tobacco contains nicotine, which is highly addictive. Like heroin or other addictive drugs, the body and mind quickly become so used to the nicotine in cigarettes that a person needs to have it just to feel normal.

 People start smoking for a variety of different reasons. Some think it looks cool. Others start because their family members or friends smoke. Statistics show that about 9 out of 10 tobacco users start before they're 18 years old. Most adults who started smoking in their teens never expected to become addicted. That's why people say it's just so much easier to not start smoking at all.

All forms of tobacco — cigarettes, pipes, cigars, hookahs, and smokeless tobacco — are hazardous. It doesn't help to substitute products that seem like they're better for you than regular cigarettes, such as e-cigarettes or filtered or low-tar cigarettes.
The only thing that really helps a person avoid the problems associated with smoking is staying smoke free. This isn't always easy, especially if everyone around you is smoking and offering you cigarettes. It may help to have your reasons for not smoking ready for times you may feel the pressure, such as "I just don't like it" or "I want to stay in shape for soccer" (or football, basketball, or other sport).
The good news for people who don't smoke or who want to quit is that studies show that the number of teens who smoke has dropped dramatically. Today, about 20% of high school students smoke — which means 4 out of 5 don't.
If you do smoke and want to quit, you have lots of information and support available. Different approaches to quitting work for different people. For some, quitting cold turkey is best. Others find that a slower approach is the way to go. Some people find that it helps to go to a support group especially for teens. These are sometimes sponsored by local hospitals or organizations like the American Cancer Society. The Internet offers a number of good resources to help people quit smoking.
When quitting, it can be helpful to realize that the first few days are the hardest. So don't give up. Some people find they have a few relapses before they manage to quit for good.
Staying smoke free will give you a whole lot more of everything — more energy, better performance, better looks, more money in your pocket, and in the long run, more life to live!

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8 Muscle Building Diet Necessities

If you think that pumping weights alone will give you that muscular body you've always want to, well, think again. Reality is, lifting weights (or weight training) is just a part of the equation.

With weight training program, your diet dictates (to a large extent) the physique you will end up with. A very popular false impression is that anybody who takes up weight training will develop a bulky muscular shape. This can't be any further from the truth.

If you want to build muscles and really grow them big, you've got to give your the proper building blocks to do so. Just to put extra emphasis on the importance of having a appropriate diet in growing muscles, 80% of your success actually depends on the food you eat. And these are what you should eat:

Egg Whites - As a matter of fact, If you do not have enough protein in your body you can not build muscle mass. And with a protein to fat ratio of 60:1, egg whites are incredibly one of the purest forms of protein you can have. As an added bonus, the protein in egg whites possesses an extremely high biological value, meaning it is readily utilized by your body for protein synthesis.

Chicken and/or Turkey Breasts - Again, the most crucial thing here is protein. Lean meat such as chicken/turkey breasts contain high levels of high quality protein (and very little saturated and trans fats), which means they are very good for building muscles.

Lean red meat - Talking about lean meat, lean ground beef and cuts of red meat which are rich in protein, iron, zinc and B vitamins, are excellent for muscle building. In addition, red meats have a high calorie per serving ratio, making them superb for those who want to really get bulked up. Be careful not to consume far too much though as they also contain saturated fats.

Complex carbohydrates - In addition to protein, your body also needs a regular supply of carbohydrates to grow muscles. And the best sources of complex carbohydrates are foods that are in their most natural state like oatmeal, bran and brown rice. Other good sources of complex carbohydrates are pasta, bread, and corn.

Fish - In addition to protein (again), fish such as salmon, tuna, trout and sardines contain essential fatty acids (i.e., omega-3) that help in the muscle building process. As a bonus, high intakes of fish and omega-3 fatty acids lead to decreased rates of major depression.

Beans and legumes - In addition to protein, beans and legumes contain large amounts of fiber which is essential in maintaining a regular and normal healthy bowel movement as well as proper insulin response. Proper insulin response is very important as it enables your body to efficiently absorb and use the various nutrients and supplements you are ingesting.

Fluid - Needless to say, you need to replace the water/fluid your body lost during workout. Also, did you know that hydration makes your muscles look full? Many bodybuilders strongly recommend drinking up to 10 liters of water a day. But many more choose energy drinks as a much better option.

Protein shakes and supplements - If you want your muscles to really grow, you need about 1.0 to 1.2 grams of protein per pound of bodyweight. If you'll do the math, that will mean having to consume food beyond your stomach's capacity. The best solution? Drink protein shakes and take supplements.

Watch this wonderful video to help you wade through the bullshit so you can simplify and dominate both in and out of the gym.

Here you will found a ton of expert advice on how to bulk up and gain weight. Especially if you are a skinny guy.

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An Easy Muscle Gain Diet Outline

Today I’m going to lay out a simple strategy to your muscle gain diet that will help you to build more muscle mass without having to do anything that could put your health in risk. Sure there certainly are a lot of tips and tricks that you can apply to your diet in order to gain muscle mass, the bottom line is that in order to make it happen, you’ve got to have a really good bodybuilding diet plan in place. The proven muscle gain diet fundamentals that seem like they’re “old school” or outdated are typically the ones that will allow your body to build muscle mass and keep it on for a long time.

If you neglect your bodybuilding diet, then you simply won’t be able to pack on any muscle mass at all. You have to learn how to give your body the macro nutrients that it has to have in order to build new muscle tissue at the right times over the course of the day. If you can master this important muscle building diet skill, then you will be putting yourself in a position to really pack on some new muscle mass. When you get good at feeding your muscles for new growth, you’ll be able to gain muscle mass at will.

The lay out of your bodybuilding nutrition plan is the key to making it work for your muscles. You need to take some time to think about your current lifestyle and also to think about the things that are important to your diet in order for you to reach your goals. If you try to construct a bodybuilding diet that you really don't like, then you will not be able to stick with it for very long. You may become frustrated and disappointed and over time give up on your goal of gaining muscle mass.

The design that I think works best for gaining muscle mass is to simply plan on eating 6 - 10 small (but complete) whole food based meals every day spread out every 2-3 hours throughout the day. This allows you to steadily refuel your muscles and supply your body with the foods that it needs in order to continue to repair broken down muscle cells and build even more muscle fiber.

When it comes to your muscle gain diet, this advice will take you a long way towards achieving your goals without the frustration of having to work hard without anything to show for it. If you simply forget all of the marketing hype and over the top nutritional advice out there and put together a muscle bodybuilding diet plan that the fundamental nutritional techniques covered in this article, then you'll be able to gain more muscle mass than you ever thought you could.

Watch this wonderful video to help you wade through the bullshit so you can simplify and dominate both in and out of the gym.

Here you will found a ton of expert advice on how to bulk up and gain weight. Especially if you are a skinny guy.

Read More