Diet Sage

7 Stretches You Can Do In The Shower

February 17, 2017 by admin in Health News with 4 Comments

Stretching regularly is vital to your good health. Not only does it keep your joints limber, it also encourages good circulation, helps to prevent stiff joints and some even believe that it helps to prevent emotional blockages and build ups too.

Stretching isn’t always an easy thing to do. For some time is the limiting factor – you simply don’t have enough time in your busy schedule to fit in a daily yoga session.

For others, unused muscles have become too stiff and aching to be able to stretch easily. The problem with that is – the longer you go without stretching, the more difficult it becomes.

Fortunately, there is a solution for both of these limitations! Stretching in the Shower is ideal for so many people because it time efficient and the warm water can sooth and ease your muscles into deeper stretches, that you may not have been able to achieve if your body was cold.

Because the warm water is drumming against your body, it not only warms your outer layers, it reaches deeper to relax your muscles below the skin, too.

Here is a great five minute shower stretch routine that you can do in the shower every morning to help you get loosened up and ready for your day.

Shower Stretching Routines

The following stretches are all performed under the warm, running water.

Standing Arm Stretches

Stand with your feet hip width apart, facing the wall that the shower head is mounted on.

Place your hands against the wall in front of you with your arms straight, but not locked. Push your hands into the wall while pushing your shoulders back and extending your spine. Bring your head between your arms so that your ears are between your shoulders. Relax your neck and push back against your arms. Then straighten up and bring your left arm back, placing your hand on the wall of the shower behind you.

Alternate arms so that you get both sides. Then stretch both arms behind you and raise your chest into the water, pushing your hands down behind you.

This set of stretches will loosen up your shoulder joints and improve the circulation in your arms.

Over Arm Stretch

Bring your left arm up above your head, turning your hand outwards and raise it over your head – stretching over. At the same time make your right shoulder soft and let the arm hang gently. Alternate arms so that you get them both.

Now pull your arms up above your head. Grab your left elbow with your right hand, behind your head, and pull it down towards your back. Now swap sides and do the other arm.

These stretches release tension in your shoulders and your upper back.

Two arm raise and dip

Facing away from the shower stream, lift both your arms up over your head, soften your shoulders and reach all the way up, breathing in. Then drop forwards from the hip as you exhale. Allow the water to massage your lower back while you try to bring your hands as close to the floor as you can. Gently roll back up.

This stretch loosens your spine and helps to release tension in your neck.

Back Bend

Turn to face the water. Reach your arms up above your head and lace your fingers together. Plant your feet squarely for balance. Now gently arch your back as far as you can comfortably bend backwards. Bring your arms back up and lower them to the wall in front of you. Keep your hands on the wall and on the next exhale, drop your torso towards the shower wall until your chest is pushed against the wall and your back is arched forwards, in the exact opposite direction the previous movement. Now you have stretched your back fully in both  directions, and loosened your shoulders.

Leg Stretches    

Base yourself with your hands against the wall of the shower. Now go up on your tip toes with your legs straight. Staying on your toes, extend your legs and lift your heels, then drop them again. Repeat this movement rapidly so that you “bounce”.

This stretch improves the circulation along the back length of your legs.

Knee Raise Stretch and Hip Opening

Bring your knee up in front of you, with the other foot firmly placed. Stabilise yourself against the wall if you have to. Bring the knee all the way up to your chest. Now gently pull the leg back so that your foot comes up to touch your buttocks.

Grab hold of the foot with your hand and pull it towards your body so that you feel the stretch in the front of your thigh. Without putting the foot down, gently bring it back to the front, and take hold of your knee. Pull the knee outwards to open your hips. Hold the position for a count of three seconds. Place your foot back on the floor of the shower and repeat with the other leg.

This is an important stretch to keep your pelvis loose and your hip flexes mobile.

Towel Dry and Leg Stretch

Turn off the water. Grab your towel if you want to. Lift your left foot and place it on the wall in front of you, with your foot flat against the wall. Your leg should form a right angel.  Try to bring your nose down to your knee. Then turn your torso towards your right hip, stretching as you go.

Come back to the start position. Now straighten your leg up against the wall and stretch your torso down towards it, you should feel a slight pull below your knee. Repeat with the other leg.

This last set of stretches opens up the hip joints, while stretching out both your legs and the length of your spine. It’s good for mobility and general all round circulation.

After your stretching, you should get dry and dress warmly to avoid hurting your muscles by letting them get cold too fast. Do this routine every day to improve your circulation and activate all of your muscle groups.


If stretching is not for you, go to the next page to find out how you can use certain foods to relieve pain and lose fat at the same time. Dr Oz also features this fat loss and pain relief secret in his video –



About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Trying to lose weight after the holiday binge? Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

Do you stretch every day? Share with us your experience and how you feel after stretching. If you rarely stretch your body, does your body feel stiff?

Please help them by sharing this eye-opening article with each of them using any of the social media and email buttons below.

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The Best And Worst Salad Toppings

February 9, 2017 by admin in Health News with 1 Comment

Just because you are making your salad at home doesn’t mean that it’s healthy. In fact, recent research shows that certain popular (bought for home use) salad toppings are even worse than buying your salad from MacDonald’s.

What’s more is that because salads are associated with health and wellness we tend to forget about things like portion sizes. Instead we chuck copious amounts of calories into the bowl and assume that because it’s mixed with lettuce then it will all be okay. Unfortunately, your body doesn’t share that idea. In reality there are consequences when you pile in handfuls of honeyed nuts and cheddar cheese.

Let’s take a look at the unhealthiest salad toppings and some healthy (and delicious) alternatives.

The Four Worst Salad Toppings


Bacon is one of the most opted for ingredients in salads in restaurants. Everyone loves the crispy, smoky, fatty meat. Unfortunately, Bacon is a killer. According to The World Health Organisation, Processed meats like bacon cause colorectal cancer. Bacon also gives you about 100 calories for every two slices you eat, and there is probably no food higher in animal fat. All in all, bacon is no good for your body, no matter which way you slice it.


Not all cheese are the same. Here are some of them you should watch out for –

Low sodium cheese – You might think low sodium is a good thing, but some cheese substitute the salt with potassium chloride. Here’s an example – Helluva Good Natural Cheese, Reduced Sodium Cheddar. Although potassium chloride is considered safe by the FDA; however, people with kidney or heart problems should avoid it. It’s also a found in fertilizer and, until the 1960s, was used in fire extinguishers as an effective fire retardant.

Some cheese also contains emulsifier like polysorbate 80. Some clinical studies has shown that it increases the risk of serious side effects (eg, blood clots, stroke, heart attack, heart failure) and death in some cases. It has also been shown to shorten overall survival and/or increase the risk of tumor growth or recurrence in patients with certain types of cancer.

In short, read the label of the cheese you are adding to your salad.

Dried Fruit

Do you like to add a bit of sweetness to your salad to offset the other flavours? If you do you are probably adding dried fruit. Stop! Dried fruit is a sneaky sin because it seems so healthy. The problem is when it is dehydrated it becomes sugar and calorie dense. It is also often processed with added sugar, oil and other chemicals.

Shop Bought Dressing

(Creamy or fat free)

It probably comes as no surprise that creamy dressings are packed with fat and preservatives – how else could they stay fresh on the shelf so long before you open them? But did you know that fat free salad dressings are usually just as bad? Just like the cheese, they are often to replace the fat and oil all kinds of chemicals and emulsifiers are used to create a creaminess. These chemicals are extremely bad for your health.

The Four Best Salad Toppings to Use Instead

Black Beans

Black beans give the highest portion of protein, fibre and essential minerals and vitamins, when compared to all other legumes. They even have more protein than your same sized serving of meat. If you ever had to find an alternative to meat this is it. Black Beans are a natural anti-oxidant, which means they will help prevent cancer. A cup of black beans contains not only 15 grams of protein, but also almost 30 % of your daily iron requirements and 22% of your daily magnesium requirements.

Crunchy Roasted Veg

Roasted veggies can be delicious in a salad. They add texture, colour and flavour to your food with the added benefit of being high in nutritional value and fibre. They are also free from any artificial processing. The exact nutrient value of your roasted veg will depend on what vegetable you choose. Popular choices include butternut, sweet potato, peppers, mushrooms and brinjals.

Raw Seeds and Nuts

Your nuts and seeds must be raw when you buy them, not the ready roasted and salted kind. Once you get them home you can always brown them lightly under the grill if you prefer the roasted flavour. These add crunch and texture to your salad, as well as a delicious flavour. The real win, though, is the incredible level of omega-3 fatty acids they contain. Nuts like walnuts contain high levels of biotin, which helps hair and nail growth while fighting depression. They are also high in antioxidants like vitamin E which as we know helps to fight cancer causing cell damage.

This Home-made Creamy Dressing

For your own home-made creamy salad dressing you can blend half an avocado with half a cup of Greek yoghurt (plain). Add a hint of lemon zest and ginger, or any other fresh herbs and flavours you enjoy. Alternatively, you can substitute humus for either the Avocado or the yoghurt.

The Best Salads

The best salads should be heavy in dark green leafy vegetables such as baby spinach leaves, cranberry leaves and of course lettuce. In addition to this they should have four or five extra toppings that will collectively provide you with protein, fibre, antioxidants, vitamins, mineral and of course plenty of flavour. If you find your salad with all of these ingredients is more than one serving (about a soup bowl full) you can always share with a friend, save some for later, or just try to downscale all of your portion sizes.

Do you have at least 1 bowl of salad a day?

Sometimes it can be difficult when it is cold outside. Here’s a great way to get your daily greens nutrients instead –


About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Trying to lose weight after the holiday binge? Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

Do you or your loved ones have the above nail symptoms? Which wonderful friends in your life would appreciate information about your nails?

Please help them by sharing this eye-opening article with each of them using any of the social media and email buttons below.

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What Do Your Nails Say About Your Health?

January 18, 2017 by admin in Health News with 2 Comments

Have you ever stopped to look at your fingernails and toenails? No, not at the manicure session or to make sure they’re clean, but at the nail itself? Your nails are the first indicators of many internal ailments.

There are many different nail conditions and each of them tells a story about what is happening inside your body.

Your nails grow from the nail matrix. This is located just a few millimetres beneath the cuticle, and it is here that abnormalities in the nails first occur, depending on the condition of the nutrients, chemicals, and other substances the nail matrix receives from your bloodstream. This will have an effect on everything from the shape and colour of your nails to the thickness, texture and any defects. So taking a good look at your nails from time to time is a good idea. You may be able to pick up signs of internal illnesses such as liver and kidney dysfunction, heart and lung problems, diabetes, anaemia, and many more.

10 Nail Defects and What They Say About Your Health


White Specs or Flakes in the Nail

This is one of the most common nail defects and many people will experience it occasionally. They can be due to a calcium deficiency. Sometimes small white spots appear due to trauma to your cuticle and nail matric area. These should fade or grow out on their own. In some rare cases the white spots can be a fungal infection. If the spots seem to spread or persist you should seek the advice of a dermatologist.

Yellow Tinted Nails

If your nails have become yellow in colour it could mean several things. In extreme cases yellow nails can be indicative of diabetes or thyroid issues. Psoriasis also causes yellowing of the nails, as do some respiratory issues, due to lack of oxygen supply to the system, including the nail bed area. Sometimes nails yellow with age, or because of excessive use of nail varnish. Smoking can also cause your nails to yellow.

If your nails are yellow, cracked and crumbling, you most likely have a fungal infection, and you should seek the advice of a dermatologist.

Brittle, Dry and Cracked Nails

Needless to say there are various external factors that can cause your nails to become dry and brittle – for example if you spend a lot of time with your hands in water, cleaning products or soaps or if you use nail varnish frequently. However, if you don’t expose your hands and nails to a lot of drying products, but you still suffer from dry and cracked nails, it could be an indication of a deeper problem.

Thyroid disease can cause your nails to become brittle, crack and split, particularly if you suffer from hypothyroidism.

These symptoms can also be due to vitamin deficiencies. Take a look at your diet. Have you been eating a healthy, well balanced diet – or could you be lacking in essential vitamins and minerals, including vitamin B, A or C.

Fungal infections can also cause cracking and splitting of your finger or toe nails. Be aware of any odour or discomfort with the condition.

Clubbing Nails

Clubbing is when your fingertips become swollen and the nails curve downward around the fingertips in a club-like shape. This condition is associated with lung disease and is caused by the low oxygen in your blood.

Clubbing can also be a sign of liver and kidney disease, inflammatory bowel disease and heart disease.

Spoon Nails

If your nails curve upwards at the edges creating a spoon like effect in the middle you may have an iron deficiency, hypothyroidism or heart disease.

Nail Ridges – Horizontal

If you have horizontal white streaks or ridges across some or all of your nails, you might have Muehrcke’s lines. This is caused by a protein deficiency or a zinc deficiency. What happens is that the growth is interrupted and the flow of nutrients is stopped temporarily – causing the lines.

If using a supplement doesn’t improve the situation there is a possibility that it could be due to liver or kidney problems. Other conditions that can cause horizontal nail lines include diabetes, circulatory problems, and psoriasis.

It can also be caused by high fevers or trauma.

Nail Ridges – Vertical

Vertical ridges are a normal side effect of aging and may be experienced later in life without concern. It can be caused by lower levels of vitamin B12 and Magnesium.

Nail Dents and Pitting

These are often a sign of psoriasis. It could also be caused by connective tissue disoreders such as Rieters syndrome. If it is coupled with hair loss it could be an autoimmune disease called Reiter’s syndrome.

Nails Discolorations

Black or brown streaks on your nails could be melanoma and should be seen by a medical professional immediately, especially if painful.

Terry Nails

It’s normal to have small white half-moons above your cuticle area. However if they take over more than a third of the nail area it could be a sign of renal failure, diabetes or high blood pressure. The condition is known as Terry’s nails.

Final thoughts on nail abnormalities

If your nails are showing any of the above symptoms, it is important to monitor yourself for any other tell tale signs of illness. Most nail symptoms are due to nutrient deficiency in minerals and vitamins. In fact, the majority of the U.S. population is lacking in important nutrients. Not only can this lead to chronic diseases, but your nail (and hair and skin) health will also suffer.

What I would recommend you to do is to start juicing veggies and fruits every day. This will provide adequate nutrients for your body.

If you do not have enough time to do that, go to the next page to find out some superfoods to take instead.




About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Trying to lose weight after the holiday binge? Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

Do you or your loved ones have the above nail symptoms? Which wonderful friends in your life would appreciate information about your nails?

Please help them by sharing this eye-opening article with each of them using any of the social media and email buttons below.


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Antibiotics in Fast Foods – What’s inside that burger?

December 23, 2016 by admin in Health News with 2 Comments

fast-food-antibiotics2When you read words like “the dangers of fast foods” you probably think about trans-fats, calories and high sugar and salt content.

While those are all very real health issues (many of which we have covered before) there is one health issue that sneaks in with your big name burger that you might not have thought of – antibiotics in the meat.

Most of us are aware that over use of antibiotics poses health issues that range from super-strains of bacteria to resistance to treatment in serious cases. These drug-resistant bacteria are causing around 23 000 deaths per year.

The main causes of death being drug resistant strains of Tuberculosis, Pneumonia and Gonorrhea. So, it is a good idea to avoid over-use of antibiotics.

However, refusing antibiotics from your doctor (unless you’re really sick) is not an assurance that aren’t taking them. The meat that you eat in fast food chains is loaded with antibiotics and all of those immune-system destroying chemicals are being loaded into your (and your families) bodies, every time you eat them. Antibiotic resistance is a worldwide problem which is being aggravated by the fast food industry.

According to a report released by the Center for Food Safety, 16 out of 25 major food chains still score a “Fail” on the antibiotic test. Let’s take a look at the findings of this second annual test.

Safe from antibiotics – A Score

The following fast food Chains received an “A” on the report. They are the only fast food chains who you can eat from without fear of consuming unwanted antibiotics.

Panera– received an A – 100% of poultry and pork are antibiotics free and 33% of their turkey. However they are still busy reviewing their beef policy. They have two major beef suppliers. One of these doesn’t use antibiotics at all, the other does but only if the animals are sick.

Chipotle – received an A – 90% free of antibiotics.

These two companies both offer an array of meats which are antibiotic free.

Almost there – B Score

This food chain is holding the category alone. Their policy limits the use of antibiotics in meat animals. They have made a pledge to be 100% antibiotic free by the year 2019.

Chick-fil-a – Received a B – 20 % free and pledged to be 100% free soon.

Making Progress –C Score

The following companies are adopting policies which are publicly available. They are phasing out routine antibiotic use in some of their meat, they have good policy content and they received points for transparency.

McDonalds – received a C – one out of nine of their companies are phasing out routine antibiotic use in both beef and poultry. They have adopted good policy content, but unfortunately these currently apply only to chicken. They also still allow routine antibiotic use for disease prevention on a regular basis. In their favour they responded fully to the survey and were willing to work with 3rd party auditors and their audit standards are publicly available.

Wendy’s – received a C – As with McDonalds, Wendy’s is adopting publicly available policies. They are also phasing out the use of routine antibiotic treatment in most of their meat supply. They too have a good score for good policy treatment. However, these policies are primarily for chicken. Their pork and beef treatment still makes use of routine antibiotic use.

Taco Bell – received a C – They announced in April that their chicken would be antibiotic free by early 2017. They received top transparency points for working with independent auditors. They are working on phasing out routine antibiotic use.

Slow Progress  – D Score

The following companies are in a similar category to the “C” category above, but with slightly lower rankings and ratings in all departments. They have adopted policies that are publicly available. These policies promise to phase out routine antibiotic use over time, in some or all of their poultry and meat. They did receive high scores for adopting a good policy. The D Category Winners are:

Pizza Hut – They were amicable towards the survey and received transparency points. The drawback is that these companies antibiotic policies apply primarily to chicken (Currently) and have not yet started to implement the policies across other meat types.

Papa Johns Pizza – They supplied no supply chain auditing information for evaluation to the survey. So there is no way of knowing if they comply with their policies. Their antibiotic policy for chicken applies to pizza toppings but not to the popular “wings” which they serve.

Flat out Fail

These are the companies who have failed outright on their policies, their practices and their supply chain information. If you eat from these companies you are consuming extra antibiotics.

Dairy Queen – F – They refuse to disclose a policy on antibiotic use in their meat and chicken. They provide no information about their meat sourcing. Customers have no idea what they are eating.

The following brands all FAIL. They disclose nothing to their customers or to the surveyors regarding a policy on antibiotic use. There is simply no telling what you are eating:

Denny’s, Dunkin Donuts Jack in the Box, KFC, Arby’s, Sonic, Olive Garden, Starbucks, Applebee’s, Buffalo Wild Wings, Burger King, Chili’s, Domino’s, IHOP, and last but not least,  Little Ceasars.

Avoid Antibiotics in your Meat

Needless to say the best way to avoid antibiotic laden meat is to simply stop eating it all together. But that is a bit extreme for most people. So instead you should at least avoid fast food. The reason why fast food joints use this meat is because it’s cheaper. Drugging the animals against bacteria allows the farm factories to produce more meat in less space.

If you buy meat at the store try to find out where the meat is raised and what practices are used. Find out what the treatment plan is for sick animals. If you are buying organic from a smaller store or vendor they should be able to give you this information easily enough – or put you in touch with someone who can.

You must also be wary of the labels used on meat. The USDA does not require meat farmers to have their processes audited in order to use labels like “no antibiotics added”. This is why questioning is always a good idea.

Remember – your body is made up of what you put into it. If you want to avoid being part of the problem, you must be part of the answer.


To protect your body from the drug-resistant bacteria, it is important to boost your body’s natural immune system.

Go to the next page and learn more about a natural way to boost your immunity –




About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Trying to lose weight after the holiday binge? Learn how you can lose weight fast – How to lose weight by adding these alkaline foods.

Which wonderful friends in your life would appreciate learning about these antibiotics in fast food?

Please help them by sharing this eye-opening article with each of them using any of the social media and email buttons below.


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Are You Breathing The Right Way?

December 1, 2016 by admin in Health News with 3 Comments

breathing_fresh_airYou probably move through your life breathing on auto-pilot, which is understandable, because you can’t constantly be occupying your mind with monitoring how you are breathing. And yet, unlike your heart beat or your hair growing, breathing is a bodily function which you can control. If you have ever held your breath, sighed or taken a deep breath to calm down, you already know that.

Breathing correctly is as important to your health and well-being as, well, air! The average person takes 25 000 breaths a day, without thinking about a single one of them. But you should start thinking about your breathing, because it can have huge effects on your health. Many people suffer from unnecessary stress, anxiety and poor health, just because we don’t breathe deeply enough.

What these things tells you is this: your breathing can affect your mood, your stress levels and your ability to cope. It can even help you to manage panic attacks, anxiety and stress.

Your breathing may reveal clues to your mental and emotional state, but it works both ways. By controlling your breathing, you can actually control your emotions, too. Anyone who has ever taken a deep breath to stop from losing their temper will know that!


Your Emotional State and your Breathing

When you are feeling negative emotions such as stress and frustration your breathing becomes shallower and shorter. Any time you experience stress or anxiety your body reacts instinctually by pumping adrenalin through your system.

Adrenalin prepares you for the flight or fight instinct by raising your heart beat, and causing you to breath in sharp, short breaths. Which is why it helps to take deep, slow breaths when you are consciously trying to calm yourself down. By not breathing properly you are more likely to become depressed and anxious.

Your Breathing and your Health

By constantly breathing in short, shallow breaths you are opening yourself up to health problems such as hypertension, cardiovascular disease, insomnia, indigestion, autoimmune problems and increased chances of contracting infection. It also makes you anxious and stressed out.

When you breath deep, healthy breaths your body is able to maintain a higher metabolism, because more oxygen is supplied to your cells. Which means healthy breathing is helpful in maintaining a healthy body weight.

Breathing healthily also helps to keep your PH levels at a normal rate. If you breathe too fast  and don’t inhale deeply enough you will also decrease the amount of blood flow to your brain which means less oxygen will be released into your brain. Less oxygen in your brain means it will not be performing optimally, you won’t be able to think as clearly and you will be less able to deal with either cognitive or emotional thought processes.

Slow, deep, rhythmic breathing will slow your heart rate and ensure that your circulation is optimised, taking plenty of oxygen and nutrients around your body. It will ease your anxiety and lower your stress levels.


Are you Breathing Correctly?

Take a minute to think about your breathing. Are your breaths short and shallow? Or are they deep and slow?

Place both your hands on your belly and breath in. Does your stomach rise? Can you feel the air filling your lungs? Or are you breathing in with your chest first?

Now you don’t need to breathe so deeply that you hyperventilate, but you should not be breathing like someone who is about to receive bad news either.

Does your rib cage expand to the sides when you breath in? You should be able to notice a definite expansion of your trunk around the sides when you breathe in.

Are you breathing in through your mouth? Unless you have sinus issues you should be breathing through your nose as this allows for deep breaths.

Do you the muscles in your upper chest, your neck and shoulders often feel tight and tense? If they are you are probably not breathing correctly, because you need to be relaxed to breath easily.

Do you yawn frequently? This can be a sign that you are not getting air deep enough into your lungs.

If your resting breathing rate is more than 10 – 12 breaths a minute then it’s too high. Your breaths are too short and fast.

Do you slouch forwards or have poor posture? You can’t breathe deeply if your diaphragm is constricted by poor posture.


How to ensure you Breath Properly

If you are worried that you aren’t breathing correctly there are things you can do to take control of your breathing. These exercises are not things you will do all day long, but by doing them occasionally, you teach yourself what proper breathing feels like. By dong these exercises every day for a few weeks, you will get your body into the habit of breathing properly and become more conscious of what your body should feel like. Soon proper, deep breathing will become second nature to you.


Abdominal Breathing

Start off by lying on your back and place your hands on your stomach. Exhale through your nose until your lungs are empty. Now inhale through your nose, breathing right into your pelvis. You should feel your belly round and expand with the inhale. Breath out through your nose and start the process again. Be aware of the air and how it moves your body. Do at least ten abdominal breaths.


Get yourself a packet of balloons and blow one up every morning when you do your breathing exercises. The motion of blowing up balloons causes your diaphragm and core muscles to contract properly for breathing. If you want to make it a little more challenging, breath in through your nose instead of through your mouth. You can blow up your balloon in the sit-up position with your feet flat on the ground and your lower back pressed into the floor. As strange as this sounds it is a good way to exercise your lungs.

Exhale through a Straw

Hold a drinking straw between your lips. Breath in through your nose, taking two to four seconds to breathe in. Then Exhale through your mouth, through the straw, taking four to eight seconds to exhale. Do this at least ten times. Breathing this way forces you to slow down and be aware of your breathing.

Chest Resistance

Lie flat on your back and place a heavy book on your upper chest. Inhale deeply. The book will force the air to go past your upper chest and fill your lower lung cavity instead, as with abdominal breathing.


Holding a plank position for a minute at a time is a good way to force your body to breathe correctly. While you are in the position, breath in through your nose and out through your mouth. Take a good ten breaths in the minute.


Monitor yourself every Day

Any time you are feeling stressed out or unwell, take a moment to think about your breathing. If you are not breathing optimally take the time to do some of the breathing exercises above. Slowing yourself down can help you improve your emotional and physical health, and ultimately make you more productive, effective, and healthy.


Besides breathing properly, it is important to eat the right foods to strengthen your body against toxins. Go to the next page to learn more.



About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Is your blood acidic? Watch this video presentation and find out how to alkalize your body..

Which wonderful friends in your life are often tensed up and stressed? Warn them about how it can affect the way they breathe by sharing this article with them.

Share this eye-opening article using any of the social media and email buttons below.

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