Double chins can show up for a number of reasons, including age, weight gain and a combination of those two factors.
Many of us consider them frustrating to say the least. They can make you look more overweight (and older) than you really are. While plastic surgery is an option, it is invasive and often expensive.
Fortunately, there are ways to eliminate an unsightly double chin without surgery and the post-surgical recovery.
Face and Neck Exercises
These may sound (and look) a little crazy, but they work!
Perform chin lifts in a standing position with your back straight. Start by tilting your head back to lift your chin. Tilt your head back as far as possible. Purse your lips and hold the position for 10 seconds. Lower your head and repeat. Perform 10 reps.
Start this exercise in a sitting position with your back straight. Tilt your head back as in the first exercise. You should be looking straight up. Press your tongue against the roof of your mouth as hard as you can. Lower your head while still pressing your tongue against the roof of your mouth. Lower your head until your chin is pressing into your chest. You should be able to feel the muscles in your chin and neck contracting as the press against each other. Relax your tongue and return to the original position so that you can repeat the exercise. Perform 20 reps.
Lower Lip Pout
Perform this exercise while standing or while sitting. Start by sticking your lower lip out from your face as far as you can. Next, lower your chin as far down to your chest as possible while keeping your upper back straight. Relax your neck and return to the original position. Perform 20 reps.
You will need to sit on the floor to perform this exercise. In the seated position, place one hand on the floor with the palm down. Your hand should be about a foot to the side of your hip. Place your other arm over the top of your head so that its palm rests against the opposite cheek. Bend your head away from the arm that is on the floor towards the opposite shoulder. Use the arm that is over your head to assist the motion. Hold the position for 10 seconds and perform two more reps on that side, then three on the other side.
These are just a few of simple exercises you can do every day to minimize a double chin. For more free exercises, visit our Resources page!
Brussels sprouts have a bad rap. They are stereotyped as chewy, smelly and unfulfilling. Yet these little green vegetables actually taste quite good when cooked and prepared in the proper manner.
In fact, Brussels sprouts are currently trending upward. Brussels sprouts are loaded with nutrients and plenty of taste. People are coming up with extremely creative ways to prepare this nutritious vegetable.
Give Brussels sprouts a chance with the following recipes and you just might grow to love them.
1. Citrus Brussels Sprouts Salad
Pair Brussels sprouts with green onion, lemon vinaigrette, grilled shrimp and some seasonings and you will have a glorious salad. You can eat this wholesome salad as a meal or use it as a starter dish.
2. Garlic Parmesan Sprouts
Give garlic parmesan sprouts a chance and they just might become one of your go-to dishes. It takes about 10 minutes to prep and 25 minutes to cook. You'll need the sprouts, olive oil, salt, lemon juice and Parmesan cheese. Mix everything in a bowl, place the Brussels sprouts on a baking sheet and bake for 25 minutes. Sprinkle on the Parmesan cheese before serving and you will never think of Brussels sprouts the same again!
3. Black Bean Salsa Sprout Wraps
It is time to switch up your wraps with the addition of Brussels sprouts. This delicious wrap features black beans, chopped kale, red onions, green peppers, corn, red wine vinegar and shaved or shredded sprouts. Use a spinach wrap instead of a plain old flower wrap to make it that much healthier. The beauty of this wrap is that it is light, tasty and can be made without turning on the stove. If you don't want to shave your own Brussels sprouts, you can buy a pre-made chopped kale and Brussels sprout kit from the grocery store.
4. Brussels Sprouts Fried Rice
Who doesn't love fried rice? A bowl of crispy fried rice with brussels sprouts and other veggies is one of the most satisfying dishes you can eat. It will take a mere 15 minutes to prepare. If you want to turn your Brussels sprouts fried rice into a full meal, add some shrimp or grilled chicken. You'll need shredded Brussels sprouts, minced garlic, sesame oil, soy sauce, eggs, onion and rice. The end result is a tasty nutritional powerhouse with an abundance of vitamin C, vitamin A, iron and calcium.
5. Brussels Sprouts and Ricotta Pizza
Adding Brussels sprouts to pizza is hands-down the tastiest way to enjoy this nutritious vegetable. The Brussels sprouts on this pizza are sauteed with garlic and caramelized onions, making them that much more savory. The key is to pull the leaves off the sprouts and saute them rather than chopping them in half. This method makes it possible for the sprouts to soften and wilt. Opt for ricotta cheese over mozzarella for some extra creaminess. Don't forget to drizzle on a balsamic glaze at the very end. This is the final touch that makes the pie achieve the perfect balance between sweet and salty.
Get in Shape with Ralph Roberts Training
Eating right is only half the health and fitness battle. Exercising is just as important as diet. If you are not sure where to start, you are not alone! Most people struggle to pinpoint the perfect exercises and master the proper techniques. Ralph Roberts is here to help. Contact us today to coordinate an initial consultation where we can assess your physical fitness needs and develop a customized training program.
Reaching your peak physical form doesn't have to bust your budget. You can shed those pesky pounds and tone your body without shelling out big money. All it takes is some willpower and creativity.
Take Advantage of Public Parks
Your tax dollars are used to maintain public parks. Why not get some bang for your buck by exercising at a nearby green space? Run at your local park, do some push-ups and shoot some hoops.
Work Out From Home a Couple of Times per Week
Working out from home is severely underrated. You can run in place on a mat, do crunches, push-ups, yoga and more. Ascend and descend your home's steps to work your hamstrings and calves. Make use of low-cost resistance bands to boost your flexibility and tone your muscles. Fire up the motion-controlled video games and have a blast while burning calories. Even cleaning your home from top-to-bottom is a cardio workout.
Find Your Groove
Dancing is completely free of charge. Put on some uptempo music and dance the night away. You'll burn calories, improve your agility and have a ball. Or, head on out to a social setting where you can enjoy some fast-paced music and hit the dance floor.
Ralph Roberts Custom Workouts
Get a custom workout for just $25. Fill out the questionnaire so we can create a personalized exercise regimen based on your health goals, body type and current fitness level. Workouts, which range from 30 minutes to an hour, include a warm-up, several exercises and a cool-down.
Whether you are interested in personal training sessions, home workouts or custom workouts, we have affordable physical fitness solutions for individuals of all income levels. Contact me today for more details about how we can help you reach your health and fitness potential.
The New Year is still in full swing, and people everywhere are searching for ways to not only lose weight, but to also detox their bodies.
Whether you want to detox as a way to jumpstart weight-loss or you simply wish to rid your body of toxins, a tea detox — or teatox — may be the answer.
Facts about Detoxing with Tea
Before you rush out and stock up on herbal teas, there are several factors to consider. Here’s a breakdown of the four most important things you need to know before beginning a teatox.
1. Safety & Benefits of Tea
The health benefits of tea have been known for centuries but have only recently been brought to the limelight. Ancient culture took advantage of tea’s healing abilities for various ailments, and a 2013 study conducted by American, Dutch, and Italian researchers discovered why.
During the analysis, tea was found to provide these benefits:
2. Best Practices
According to nutritionists, drinking tea first thing in the morning and right before going to bed can help your body either energize or calm down, depending on the blend.
Drinking tea throughout the day is also beneficial. Because tea doesn’t contain as much caffeine as coffee, soft drinks, and energy drinks, you can drink five to seven cups a day.
As great as a teatox can be, it won’t be able to do its job if your diet’s unhealthy. Everything else you consume plays an important role in allowing tea to be medicinal.
Holistic nutritionist Laura Lagano puts it this way: “Tea can only be medicinal and detoxifying if your diet isn’t taxing your system, which most American meals are guilty of.”
Follow these tips to enjoy the full benefits of teatoxing:
While green and black teas are both helpful in their pure forms for detoxing, specific detox teas provide additional benefits through added ingredients. These four varieties are recommended by Lagano:
When choosing a tea for detoxing, look out for the ingredient senna. This herbal laxative aides in intestinal cleansing and can be very beneficial as a short-term evening drink.
Ingesting senna too frequently or for too long, however, may cause vomiting, diarrhea, dehydration, and electrolyte imbalance. It’s best to drink tea with senna for a few nights if necessary, then switch to a non-senna variety for your everyday drink.
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