Diet pills are not very effective in promoting long-term weight loss because they act on immediate sources of weight gain instead of focusing on fat loss. Additionally, the energy-increasing ingredients such as ephedra and caffeine cause several harmful side effects, including mild to severe anxiety, bloating, stomach cramps, headaches, nausea, light-headedness, heart palpitations, high blood pressure, blurred vision and insomnia.

So why do people keep using these products? Initially, they seem to work. Diet pills promote quick weight loss, fooling the consumer into thinking that they will continue to lose weight if they continue with the product, and instilling a fear that the consumer will gain weight if he or she stops taking the pills.

So how do the products work? First, they make you lose water weight. Several pills include diuretics that they promote as “cleansing” or “flushing out” the body. Reduced water weight will make someone appear smaller and may even accentuate muscle tones, but that is only because the individual is on the verge of dehydration. Upon rehydrating, none of this weight loss is maintained.

Secondly, diet pills increase energy, reducing the need to eat. When you have tons of energy and can accomplish anything, you don’t pause for food to refuel. This energy usually comes in the form of high dosages of caffeine, ephedra or guarana, all of which increase heartbeat and blood pressure and lead to anxiety, lightheadedness and headaches as well as a large variety of other uncomfortable symptoms. As college students, it is important to note that stimulants of any type may initially increase focus but when consumed in such great quantities can reduce the brain’s ability to remember or process information effectively.

Thirdly, the pills suppress appetite. Diet pills fool your body into thinking you don’t need to eat, so you avoid food and lose weight. The problem with this is that it alters the body’s natural hunger symptoms. Once the pill regimen is stopped, hunger can come back even more ravenous than before, causing weight gain. Altering the body’s ability to regulate food intake can also lead to other eating disturbances and possibly eating disorders.

Still, stores like General Nutrition Center (GNC) promote the sale of these products and claim that they are completely safe. Curious about what a sales person might say about the pills, I visited the GNC in the Galleria this past Sunday and spoke with a salesperson there.

The two most popular weight-loss pills among men and women are the Vitapak Energy supplements and Hydroxycut pills; the salesman said he assumed they are the most effective, as they are the two products that both men and women consistently come back to buy.

The Vitapak Energy packets are individual packets of approximately six vitamins, a few of which are designed to “promote fat burning” and “increase metabolism.” Due to their harmless effects, and packaged with other recognizable vitamins, the ginseng and other energy boosting ingredients are well-hidden in an earthy and natural-looking way, promoting them as “safe” for the body.

On the other end of the spectrum, Hydroxycut Products look like they are right out of a commercial, with pictures of svelte men and women on the cover and promises of reducing weight by a certain poundage in a said number of weeks. Hydroxycut contains loads of caffeine (300 mg per serving), and the salesman warned of possible dehydration but claimed that otherwise they were entirely safe.

The problem with claiming supplements are safe is that no higher power regulates what is sold and consumed, since dietary supplements do not need to be approved by the Food and Drug Administration (FDA).

There is one exception to the rule: Alli. Alli is the only diet pill currently on the market that has been approved for usage by the FDA. Alli was approved because it works only in the digestive system, avoiding many of the dangerous health side effects of other pills. Instead of speeding up metabolism, Alli prevents the digestion and absorption of dietary fat (approximately ¼ of what is consumed) so that this does not affect body composition but instead bypasses digestion and heads straight for elimination.

While this may seem like a free pass to eat all the fries and burritos you want, it is extremely important to realize that while on the Alli regimen, strict adherence to a healthy diet is essential. In fact, the pills come with manuals on healthy eating, exercise tips and lifestyle changes that promote weight loss.

Those using Alli as a quick fix will be disappointed, as it is not intended as such. Failure to adhere to a healthy diet while on the pills will result (according to the Alli Web site) in loose stools, frequent stools/diarrhea and excess gas with oily residue. This is a product that should only be taken with your doctor’s advice or recommendation and is typically used by severely overweight patients, not college students looking to drop five pounds by formal season.

When it comes to weight loss, there is no quick fix. No shake, bar or pill is going to shed pounds the way a healthy diet and increased exercise will. Weight loss is all about decreasing calorie intake and increasing energy output, i.e. burning more calories than you eat.

In order to effectively lose pounds of fat, most health professionals recommend combining daily aerobic and weight training exercise with healthy diets of around 500 fewer calories than usual; this should amount to one to two pounds of healthy weight loss per week. As always, please seek professional advice from a doctor and nutritionist if considering embarking on a new workout or diet plan to promote weight loss.

Sources:

http://www.teenwire.com/infocus/2003/if-20030429p222-diet.php

http://herbalmedicine.suite101.com/article.cfm/natural_diet_pills

http://www.myalli.com/

Medical practices such as chiropractics and acupuncture have long taken advantage of these healing powers. Manipulating the spine and targeting pressure points and chi energies, these practices date back hundreds of years and have continued to exist for their continued benefit to the human body, mind and spirit.

In addition, spa treatments such as manicures, pedicures, facials and even haircuts serve more than just beauty purposes—they are forms of person-to-person contact that can have healing powers. Bridging the doctor’s office and the spa, massage therapy has always held a prominent position in the healing model.

Of the several massage types available, the most basic and instinctive is a traditional back rub. Back rubs are a quick way to help relieve stress by physically targeting aching muscles in the neck and back and stimulating circulation to the rest of the body.

The physical release of tense muscles sends hormone signals back to the brain. “Feel good” serotonin and dopamine hormones are then released while the production of cortisol, the “stress hormone,” is inhibited. This means reduced heart rate, blood pressure, depression and anxiety, as well as alleviated physical pain.

Lucky for Wash. U. students, back rubs will now be offered for free at special events held by a new program on campus called “Stressbusters.” Trained student Stressbusters will be offering back rubs as a means of stress relief in addition to wellness information regarding stress management.

This is great news, not only because back rubs feel good, but also because they have incredible benefits. Physically working and stimulating muscles prompts old blood to move out and new blood to move in, improving circulation. Improved circulation has benefits of its own as new oxygenated blood to the muscles reduces the amount of lactic acid in the muscles and associated soreness.

Back rubs can also stimulate the lymphatic system of the body, improving the immune system and reducing the risk of contracting an infection or virus (which is especially helpful during these winter months). So helpful, in fact, that health practitioners claim a 1-hour full body massage can have the physical benefits of three hours of aerobic exercise. Unfortunately, that does not mean you should drop your morning workout for a trip to Massage Envy, but it does mean that every now and then a good ole back rub could do you some good.

Ron Tarver/Philadelphia Inquirer | MCT

After trying it, however, I soon found that vegetable juice could serve as the perfect afternoon snack or beginning to a meal. It curbs your appetite while delivering lots of nutrition.

The best form of vegetable juice is when it is juiced fresh—taking raw vegetables and sending them through a “juicer” machine that removes pulp and squeezes out the juice. This is a practice you may want to consider once you have tried juicing and are sure you would like to continue. However, since most of us are on a college budget and schedule, this is not such a feasible option.

If you would like to sample fresh vegetable juices without having to purchase your own machine I encourage you to investigate some of the local restaurants and eateries that make their own vegetable and fruit juices. One such establishment is Smoothie & Juice, located on Clayton Road in the same strip mall as Schnucks. It has an excellent selection of juices, some of which are combined for optimal organ-system cleansing.

But how reliable are these assertions? Do they actually “cleanse” your systems? To a certain extent there is validity to the claims, as plenty of research has been done on the effect vegetables have on the organ systems. For example, some of them act as diuretics, flushing the body of water, and others as laxatives, which cleanse the colon. When combined in concentrated amounts and put into just one glass, it is reasonable to expect that the benefits of vegetables are present in even greater concentrations.

What juice promoters fail to mention is that eating vegetables, raw or cooked, can be more satiating because they contain the fiber and cellulose that are removed during juicing. So why juice at all? The basic idea of drinking vegetable juice is to get the vitamins and minerals provided by vegetables in a concentrated and tasty way as well as to mix them in ways that provide additional direct health benefits.

If you’re interested in learning how to juice, I encourage you to check out some books from the library or even a local bookstore to learn more about the perceived health benefits.

For now, I have outlined the benefits of the most commonly packaged vegetable juices—carrot, tomato and vegetable blends:

Carrot juice:

As one of the most potent sources of Vitamin A in our daily diets, carrots are often touted as a “sight-improving” food. Vitamin A strengthens eyes, proving especially helpful in sharpening night vision. The average eight-ounce glass of juice contains two to three carrots.

Carrots are also rich sources of Vitamin E, which is linked to new growth and cell division and is used by the body to renew and repair tissues. Vitamin E strengthens nails, hair and enamel on teeth, and because it promotes healthy cell growth and division, it is believed to play an essential role in preventing cancerous cells from developing.

To change up the recipe, try mixing 100 percent carrot juice with orange juice for a jumpstart to your morning, or mix with apple juice for an afternoon snack.

Tomato juice:

Tomato juice contains a concentrated amount of lycopene, a plant pigment and phytochemical that has been shown to reduce the risk of cancer. Because the effects of this phytochemical are enhanced when ingested in larger quantities, tomato juice is the optimal way to get plenty of lycopene—as much as it would probably take eating three or more full tomatoes to reach the amount of lycopene in just one eight-ounce glass of tomato juice.

There has also been a factor found in tomato juice that results in blood thinning, which reduces the chances of clotting diseases and other conditions such as sickle-cell anemia and type 2 diabetes. Tomato juice also contains Vitamin C and potassium, both of which are used for daily metabolic processes and bolster the immune system. The juice reduces hunger, improves digestion and when mixed with spinach juice will relieve constipation.

Mixed vegetable juice:

V8 and other brands do a great job of mixing proportions of tomato juice, watercress, spinach, beets, etc. Beets and carrots in combination improve circulation and have been linked to liver cleansing. Parsley, celery and carrots in combination are used for kidney stimulation. Kale and spinach are often added to other mixes to improve elimination, and ginger has been known to lessen nausea and improve digestion.

There are several combinations of vegetable juice available for sale, including low-sodium, high-fiber, immunity-improving and a spicy flavor for the more adventurous vegetable juice drinkers. You can find a variety of these bottled mixed vegetable juices in most on-campus eateries.

Of course, juicing is not for everyone. In the event that it is not for you, stick to raw or cooked vegetables and you’ll do just fine. But if eating vegetables is not your thing, I strongly encourage you to try drinking them, because, ironically, vegetable juice tends to be a more palatable way for non-veggie eaters to get the nutrition they need in a fast and convenient way.

Sources: www.soymilk.com, health-care.eu, www.living-foods.com

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First and foremost, experts recommend that you pack lightly. Trust me, I’m just as likely as the next girl to bring home seven pairs of shoes and five pairs of jeans for winter break. The truth is, the odds of you needing every sweater in your closet are slim to none, and the few pounds it may save you in your luggage can really help you later.

Now, I know what some of you are thinking—one, I absolutely cannot remove any of my outfits from the packing list, and two, that is so unnecessary, I have a wheely-bag! The truth is, even wheeling a bag works your biceps and triceps and because of the awkward angle at which we usually pull a bag behind us, bags on wheels can end up doing almost as much damage as a shoulder bag would. Plus, the fact that we are more likely to stuff the bag to the brim only makes matters worse.

Second, whatever luggage you do bring, be sure to try to lift it in stages. Your laptop bag, clothes and ski equipment don’t all have to go from the cab to the check-in counter at the same time. See if there is anyone around to help, or make multiple trips. Trust me, your back will thank you tomorrow.

Third, back support for long car rides or planes is a must. These can be in the form of lower lumbar support pillows or neck pillows—which are available at most home stores and can even be purchased at most airport shops. Neither is costly, but both have proven extremely effective in preventing strain on the neck, shoulders and back. If purchasing a pillow is not an option, a rolled up sweatshirt or jacket can serve as a lumbar support cushion, wedging itself between your back and the chair. While the body is ordinarily using lots of muscles to assist in keeping a seated posture, adding cushioning allows it to relax fully, easing the tension in the muscle groups of the back.

Fourth, try to move and stretch as frequently as possible. Most of the post-travel-day discomfort we feel is just from being seated in one place for too long. If you are driving, stop every now and then at rest stops, get out, stretch your legs, get a drink and get back in. If airborne, a quick trip to the bathroom could save you hours of discomfort. Movement stimulates blood flow, which brings nutrients and oxygen to the muscles. This increase in blood flow prevents muscles from stiffening. Stretches for hamstrings (seated or standing toe-touches) or the hip flexors (one foot in front, the other foot in back, lunging forward) are most effective at preventing a tight back, as these are the muscles that meet the lower back muscles. When the hamstrings or hip flexors are tight, the lower back is tight too.

And finally, sit up straight! This is both the easiest and most difficult piece of advice yet. Most of us do not sit up properly, choosing to recline or slouch into “more comfortable” positions. The truth is, contrary to popular thought, the most “comfortable” seated position for your body is sitting straight up, with the back directly perpendicular to the seat. Head back, both feet resting on the floor or a footrest and sitting up straight will most definitely alleviate any neck or back pain you may be having.

Get ready to sit back, relax and enjoy winter break! Happy travels!

Information for this article was gathered from: http://www.spine-health.com/wellness/ergonomics/pain-free-travel-tips and http://www.johnshopkinshealthalerts.com/alerts/back_pain_osteoporosis/JohnsHopkinsBackPainOsteoporosisHealthAlert_2673-1.html

So why açaí, and why now? I had been hearing about the berry for the past few months, but it wasn’t until my roommate asked me about it that I recognized just how popular this little berry had become, and for good reason. Açaí, harvested in the Amazon rainforests of Brazil, has been recognized as a “superfood” by many doctors for its nutrition—namely, its high concentration of antioxidants, dietary fiber, amino acids and essential fatty acids. What does this mean for your body? It will help combat premature aging, promote cardiovascular and digestive health and allow for proper muscle function, restoration and rejuvenation. As college students, we can also benefit from the high energy effects of açaí, as many have remarked that the boost of energy it gives can carry them throughout the day. Due to its juice and pulp forms, it can be mixed into breakfast smoothies, blending with other fruits seamlessly.

Hollywood has become obsessed with acaí because it has been known to slow aging as well as decrease appetite—thus creating a one-stop panacea for several actors/actresses. Whether there is any real proof to support the side effects of the berry is still questionable. While the antioxidants and nutrients have been shown to reduce diseases associated with old age—high cholesterol, heart disease, etc.—there is no proof that indicates açaí is an “anti-aging” berry. In a certain light, we can view the berry as such, and certainly it seems that including it as part of a healthy diet will improve overall health, but I am skeptical about the long-term benefits of using such a berry, since no long-term usage has been documented. In addition, many of the Web sites promoting the berry coincidentally sell the açaí berry products; a fact that clearly creates an established bias. As far as weight-loss miracle stories, aside from a few testimonials of successful users, there is no real proof that it works as a diet supplement to reduce appetite. However, I would most definitely promote the use of açaí before resorting to medications, drugs or starvation diets, and so it is definitely worth a shot! Also, what separates it from other Hollywood crash diets is that the diet does not mean only eating açaí or doing any sort of crazy ritualistic dieting patterns. Just including açaí berries into yogurt, smoothies, salads or breads is part of the trick because then you can consume them as part of a healthy diet and reap the benefits.

As always, my recommendation is to go out there and try it! Açaí products are sold at Costco, Trader Joe’s, Whole Foods and Schnucks along with several other retail grocery stores—so what are you waiting for? After all, like they say, the proof is in the pudding—or rather, the proof is in the berry.

Information from this article was gathered from: www.acai.vg, www.acaiberrynutrient.com, www.oprah.com, www.acaiberryjuice.org, www.ehow.com, and www.acaiberryjuice.org.

Bikram Yoga: it sounds like hell—90 minutes of stretching in a steam room set at 105 degrees with 20 or so other sweaty people grunting as they twist their bodies into pretzels—and yet, for some reason, it is becoming increasingly popular. I first heard about the studio near Schnucks when I was a freshman. The girls across the hall from me had gone a couple of times and came back raving about it. My curiosity was piqued—and so I tried it. Since then, I have been back several times.

The yoga routine is fast-paced and requires lots of stretching and balance with fewer traditional yoga vinyasa series. It is comprised of 26 postures and two breathing exercises and is performed in exactly the same order and exactly the same way all over the world.
The founder, Yogiraj Bikram Choudhury, insists that in order to teach “Bikram Yoga” instructors learn directly from him by enrolling in a $5,000 course that lasts several weeks. At the end of the course, the instructors are Bikram certified and allowed to teach classes in studios all over the world, as long as they strictly adhere to his program.

Choudhury developed Bikram Yoga as a means of healing his knee, which had been injured during a weight-lifting incident in 1963. At the time, he was 17, and his doctors told him his injury was so severe he would never walk again. Instead of accepting the diagnosis, Choudhury designed a workout routine that would allow him to stay in shape and strengthen his knee so that one day he would be able to walk.

His regimen worked better than he had imagined, and within six months, he had totally recovered. Learning about his success, Bishnu Ghosh, one of the leading yogis at the time, asked Choudhury if he would be willing to teach classes so that he could help others heal their bodies with such a practice. Since then, Bikram has become increasingly popular and has spread from Choudhury’s homeland of India to other countries worldwide. He moved to California and began teaching classes in Hollywood to celebrities including Quincy Jones, Michael Jackson, Madonna and Brooke Shields as a means of improving health and peace of mind.

Several of the postures stimulate organs within the body, and the excessive sweating has been touted as an excellent way of eliminating toxins from different body systems. There are some dangers involved, and students are reminded to drink water before and after class, as well as rest in the designated postures if they become light-headed or nauseous. Still, Choudhury insists that the point of Bikram Yoga is to suffer.

In a CBS “60 Minutes” interview, Choudhury said, “I don’t sell cheesecake, you know that. So you come here to suffer. If you don’t suffer, you don’t get anything. Nothing [is] easy in this life.”

The idea that suffering needs to happen in order to gain confidence and strength is an interesting one and it challenges some of the basic American health philosophies. Still, Choudhury is confident that the practice works and he attributes the popularity of the classes to that fact. His philosophy: “You use the body as a medium to bring the mind back to the brain, perfect match between body and mind, then you can unlock the door to the spirit.”

Wash. U. students are flocking to Bikram as well—and surprisingly, all of them have slightly different reasons for doing so. Some try it as an alternative to their normal workout schedule, others for the relaxing side effects and some for the spiritual high. There is definite proof of each—both medically and experientially, and while I could bore you with explaining exactly how it works, I figured I would let the Bikram students’ experiences speak for themselves.

Lea Oxenhandler, a senior and an intermediate yoga student, heard about Bikram Yoga and thought it would be a fun way to mix up her normal yoga routine. She found that afterwards she had a “totally relaxed feeling.”

Similarly, Nate Klass, a senior and member of the crew team, first tried Bikram Yoga with some team members as a workout alternative to erging one afternoon.

“It definitely was good for sweating and losing weight, I lost about 5 pounds,” Klass said.

Although challenging, he found the classes extremely beneficial, citing the aftereffects as the best part.

“I’ve found that the biggest benefit of Bikram is the way I feel afterwards. My muscles are totally relaxed, I’m more limber and definitely more flexible.”

Eric Levin, another senior at Wash. U., tried it out of curiosity and found that the practice left him feeling healthier.

“I feel like I sweat out a bunch of toxins and stress,” Levin said, “I would recommend it to anyone who is stressed or inflexible and who wants a healthy way to relax.”

Jayce McQuerter found the same stress-relief benefits and also linked those feelings with “getting rid of a lot of toxins.”

McQuerter said, “After the breathing I am much more focused and determined, and the dripping sweat gives you a feeling of doing something very intense.” He recommends the practice to “anyone who isn’t adversely opposed to the idea of exerting themselves.” I would have to agree with Jayce; while it is a fun practice, it can be especially taxing on the body and first-time students need to take extra care and remain fully aware of their body, breathing and mind while in the studio, as it is common to experience light-headedness, vertigo and disorientation, especially the first few times.

Background information on this article was provided by: www.bikramyoga.com and “McYoga: A CBS News Special.”

the left

Basic plan: Increased public health initiatives, governmental support and aid with less patient responsibility

Public Plan with guaranteed eligibility for those with pre-existing conditions

Comprehensive Benefits offered to American public that is similar to Federal Employees Health Benefits Program (FEHBP)

Affordable premiums, co pays and deductibles

Subsidies will be available (through application and qualification) for families that cannot qualify for Medicaid but still need financial assistance

Simplified paperwork and “reined-in” health costs

Public Plan that will provide easy enrollment and ready coverage

National Health Insurance Exchange to help individuals who wish to purchase a private insurance plan

Large businesses will be required to contribute a percentage of pay toward the costs of the national plan

Small businesses will receive a tax credit of up to 50% on premiums they pay

Focus on health insurance for women needing breast and cervical cancer screenings as well as prenatal birth services

Mandatory Coverage of Children—all children will be required to have health insurance, and options for young adults will be increased

Medicaid and State Children’s Health Insurance Program (SCHIP) will be expanded to cover more people and continue to serve a “safety net” function

State plans will be allowed and encouraged within the federal system

Lowering costs of prescription drugs through increased competition within the national market

Fights against cancer, AIDS, disabilities, mental health care, lead poisoning, mercury pollution and autism

the right

Basic plan: Increased patient management and control of patients’ own funds with less government involvement

More patient control over private care dollars

Tax cuts of $2500 for individuals and $5000 for families to offset costs of medical insurance

“Health Savings Accounts” to be managed by individuals to pay for their own medical expenses

Guaranteed Access Plan (GAP) set up as a non-profit government organization to deliver care to patients without private insurance

Lower drug costs by increasing the number of generic brands imported each year

Greater access to “walk-in clinics” for health care

“Coordinated Care” to provide most affordable care to patients

Reform of Medicare and Medicaid

Smoking Cessation Programs in businesses

Monthly stipend for elderly to use for health care expenses

Funding for Autism research

David Schipper, a columnist for Men’s Health Magazine, explains that there are internal and external cues that tell us when we are full. The internal cues are our own body’s ability to communicate between the stomach and the brain, and if we listen to them, we stop eating. The problem is, these internal cues are often ignored, so we rely on external cues such as how much food is on our plate or when everyone else stops eating to tell us when we have finished. Below are several ways to feel full from your food before you get to the point of unbuttoning your pants.

Know the serving size
First, be aware of what portion sizes really are. This information is not difficult to find; just look online or check the serving size on the box of what you’re eating. If you are wondering about the nutritional information in a serving of food served on campus, consult Bon Appétit’s Web site.

An important thing to keep in mind: Do not eat directly out of a bag or box. It is easy to eat more than you intended if you do not set aside exactly how much you plan to eat before you sit down to eat it.

Break up your food
Once you know what constitutes one portion, you may be thinking that it does not look like a lot of food. Not to worry—you can trick yourself by arranging it in a way that looks and feels like a larger serving. One way to do this is cut up the food into smaller pieces. You can also add some leafy or steamed vegetables to your plate. Vegetables are a good supplement because they are nutritious and filling, which will prevent overeating.

Include snacks in your daily routine
Don’t underestimate the power of snacking. Little meals throughout the day are a great way to keep your metabolism burning. Also, eating throughout the day will keep you from getting too hungry between meals and overeating later. Schipper recommends treating snacks like small meals, which means sitting down at a table and eating at a leisurely pace.

Also, it’s best not to snack­­—or eat any meal, for that matter—in front of the TV. If we are distracted, we eat mindlessly and do not pay attention to when we feel full.

Record what you eat
If you are really interested in managing what you eat, write it down in a food journal. For this to work, it is necessary to record every single thing you consume that day. The psychology behind this practice is that writing down what we eat causes us to be thoughtful of what and how much food we put in our bodies.

It is easy to feel full on less food if we are mindful of what we eat. Pay attention to your body, and you will get to know when you’re satiated.

So why does Phelps look so good? Well, swimming for 10 hours a day doesn’t hurt, for starters. While I can’t promise you results quite like his, I can provide a few tips to getting slimmer, sleeker and more toned-looking abs.

First, the key to having defined muscles of any type is losing the layer of fat that covers them in the first place. How do we reduce fat? Burn more calories than we consume. Simple as that. This can be done either by increasing activity or cutting back calories. The best way, of course, is to combine the two­—cutting back about 500 calories from your daily consumption combined with intense cardio/weight training daily will almost definitely result in a 1-2 pound weight loss per week. Aerobic activity, including running, swimming and biking, is the most effective way to burn excess calories. Weight training and toning classes are better for enhancing muscle already present and in some cases even result in a small weight gain. Of course, being careful about what we eat and getting physical activity will not automatically make us “fit like Phelps,” but it’s a good start.

When considering abdominal toning exercises, it is important to remember that there are many abdominal muscles in the body, all of which are worked differently depending on the types of exercises you do. The most prominent of these different muscles is the rectus abdominis, the long flat muscle that extends vertically between the rib cage and is split both down the middle and between the fifth, sixth and seventh ribs forming six different compartments. The rectus abdominis contributes to flexion of the spine. When well-toned, it creates the look we have come to describe as a “six-pack.”

Complementing these muscles are the side muscles, the obliques. There are both external and internal oblique muscle groups complementing one another in an opposite-rotator function. These are involved in the twisting and rotation of the torso. The transversius abdominis is the last of all the abdominal muscles, wrapping around the torso creating a corset around the body helping with respiration and the placement of organs.

Ideally, an abdominal workout would activate all of these different muscles. Below I have provided a list of a few exercises for you to practice at home. Of course, as with beginning any new exercise routine, please use caution and consult a trainer or physician if necessary. Keep in mind that the biggest faux pas most people run into while doing exercises is that they do not do them as deliberately as they should and thus do not reap the full benefits of the exercise. This can also lead to injury if done improperly. With abdominal workouts, it is extremely important that hip flexors remain stable and that all of the motion be generated from the abdominal muscles and not from the hips.

1. Bicycle crunch. What it works: internal/external obliques, rectus abdominis.

Start by lying on your back, both legs extended, hovering at about a 45-degree angle off the floor with your hands behind your head. As slowly and deliberately as possible, lift your right shoulder to your left knee, until they almost touch and return to the extended position, then do the same, this time with your left shoulder and your right knee. Repeat as desired. The motion, when done properly, should involve your legs pedaling like a bicycle from side to side, hence the name, “bicycle crunch.”

2. Captain’s chair leg lift. What it works: rectus abdominis.

This exercise can be done in most gymnasiums on the piece of equipment called a captain’s chair—it looks like a metal structure with arm rests on each side. Start raised on both forearms, hands gripping the bars and legs dangling below. Slowly lift your legs into a seated position. This motion should be done slowly and as controlled as possible. To make the exercise more challenging, try keeping legs straight and lifting them to your face in a V-like formation.

3. Vertical leg crunch. What it works: internal/external obliques, rectus abdominis. Start this exercise lying on your back, legs lifted in the air, arms folded behind the head. Slowly and deliberately lift your upper body (being sure to use your abdominals and not your hands to initiate the motion) until half of your upper body is off the mat, and then lower back to the mat and repeat.

4. Plank. What it works: rectus abdominis.

Lying face down on a mat with your hands flat on the ground, your arms bent in line with your shoulders, place your forearms against the mat. Hands touching so that they form a triangle in front of you, push up, resting on your forearms. Hold still for thirty seconds. Then, lower and repeat. To make this more challenging, lift one arm and extend it in front of you, return it to the mat, and then lift the other arm. This core exercise can also be combined with raising and lowering the legs in an alternate fashion from the arms—i.e., lift right leg and left arm simultaneously, then switch—to offer a fast and effective toning session.

5. Oblique twists with medicine ball. What it works: internal/external obliques and rectus abdominis.

Start in a seated position, with both feet on the ground in front of you and a four- to 10-pound medicine ball in hands. Twist first to the left, and then to the right. To challenge the abs even more, try this exercise while keeping feet lifted a few inches off the ground.

Best of luck in achieving those abs-olutely incredible looking abs!

Information for this article was provided by http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/AbAnatomy.htm.

The plastics used in the production of these water bottles, polycarbonate, releases a chemical known as bisphenol A (BPA). The release of BPA is further increased after several usages and exposure to hot water. BPA acts as a xenoestrogen, which means it mimics the hormone estrogen, but due to its foreign properties is even more harmful when ingested in excessive amounts. High amounts of xenoestrogens disrupt normal endocrine function and in large quantities can contribute to harmful health effects, including birth defects, miscarriages and pre-diabetes conditions.

The endocrine system is comprised of several organs responsible for regulating metabolism, growth, development, tissue function and mood through the secretion of hormones. In 2006, it was discovered that BPA has the ability to interact with estrogen receptors. In studies conducted with animals, these toxins caused miscarriages, insulin regulating issues, a variety of cancers, mental retardation and gender confusion. At the time, scientists feared that BPA, in large quantities, could be responsible for the same ailments in humans.

Since then, several studies have been done to investigate the situation, including the most recent study conducted by the U.S. Food and Drug Administration (FDA). On August 15, 2008, the FDA released a draft assessment of bispehnol A in food-contact plastic products such as baby bottles, water bottles and other containers. This study reaffirmed the safety of the products. Still, several companies, including Nalgene, have chosen the pro-active route and have gone ahead to create BPA-free bottles.

So what do I think? After conducting the research for this article, I have been inclined to alter my habits. While I have not suspended my use of regular water bottles, I have significantly reduced their use when possible, and I recently purchased a BPA-free Nalgene.

For more information you can visit the following Web sites:

• http://sefora.org/2008/06/24/congress-fda-explore-bpa-dangers
• http://heartspring.net/plastic_xeno_estrogen.html
• http://www.bisphenol-a.org/human/consafety.html