The holidays are right around the corner!  So that means last minute shopping, cooking, cleaning and preparing!  It's a busy time of year and we may not have the time or the energy to keep up with our fitness routines. 

Have no fear...here's a 5 Minute Workout from Mind, Body and Spirit Fitness that you can do anywhere and burn up to almost 50 calories!

ESTIMATED CALORIES BURNED: 43

ROUTINE: Do all moves, then repeat sequence 1 time, resting as needed between exercises to catch your breath.

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In a recent Shape Magazine Q&A with celebrity trainer Jarett Del Bene, readers can find out workout secrets that keep Lauren Conrad, Audrina Patridge, Whitney Port and Lo Bosworth in shape!  

Q: Lauren and Audrina are regularly filmed in bathing suits. What tips do you have for getting bikini-ready abs?

A: My philosophy is to train the body as a whole and the abs will come. People think they need to do hundreds of sit-ups a day to get six-pack abs, but if you're doing the right kind of strength-training moves (exercises that challenge your body to stabilize itself while you're working with resistance), you're constantly using your midsection.

Now there's a relief....you no longer have to do 500 situps a day!  

 

 

This move is designed for those revisiting weight lifting after a long absence—or entirely new to sculpting!

Three-way row: How to do it:

Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand. Bend over until back is nearly parallel to floor and extend arms down, palms facing behind you. Do five reps of each of these row variations: First, leading with elbows, bring weights up toward shoulders (as shown); lower weights toward floor. Next, turn palms so they face each other and bring weights to rib cage. Finally, turn palms forward and pull weights toward waist.

Legumes look like peas or beans, but lentils are actually seeds. They make a great substitute for meat, because they're high in fiber and protein and low in fat. Lentils also have plenty of folate and potassium. Find dried or canned lentils at grocery stores and specialty markets. Rinse dry lentils and boil for 15 to 30 minutes, whole or split in half, with or without the skin. Include in soups, stews and salads. Or, simply add turmeric, ginger or other seasonings. Delish!

Eat more beans, peas and lentils - Legumes are rich in soluble fiber, which helps lower blood cholesterol and control blood sugar levels. There are lots of ways to include more of them in your diet. Kidney beans are a great addition to canned soup or green salad. Make nachos with refried black beans, baked tortilla chips and salsa.

Go with whole grain instead of white breads.  Make your family's sandwiches with whole grain bread rather than white. Look at the ingredients to make sure there's at least 2 grams of fiber per serving and that whole wheat (or other whole grain like spelt or barley) is the first ingredient. For the pickier kids' sandwiches, try whole grain varieties with white bread-like texture, or use whole grain pita bread or bagels.

Most people know that a high-fiber diet can keep you "regular", but there are many other health benefits of a diet rich in fiber, both soluble and insoluble. A high-fiber diet may also diminish the risk of heart disease and diabetes, lower cholesterol levels, aid in weight loss, and fight against certain kinds of cancer. Recommended fiber intake for women is 21 to 25 grams a day while men should consume 30 to 38 grams a day. Check your nutrition labels for total grams of fiber per serving.

While some exercisers think of stretching as an afterthought, it truly is an integral part of your workout. Moves like this help you to attain the long, trim look you're aiming for!

Jackknife: How to do it Lie faceup; Bend left knee and bring it toward chest. Keeping right leg straight, foot flexed, grasp left knee with both hands and pull it toward chest as far as you can (as shown). Hold for 30 seconds. Switch sides; repeat.

This weighted move (try a set of 1-pound dumbbells to start!) will tone your entire upper body. And with lifted legs, you will get the benefit of working your lower belly, too. 

How to do it:

Stand with feet a few inches apart with knees bent; hold stick behind you with palms up. Bend forward slightly at hips, contract abs and raise arms above hips, drawing shoulder blades together (as shown). Lower arms for one rep. Do 20 reps.

Source

Honey may help bring sweet relief to chronic sinusitis sufferers, new Canadian research suggests. Scientists say natural germ fighters in honey attack the bacteria that cause the discomforting disorder.

“Honey has been used in traditional medicine as a natural anti-microbial dressing for infected wounds for hundreds of years,” noted study co-author Dr. Joseph G. Marsan, from the University of Ottawa.

The objectives of the study were to evaluate the activity of honey on so-called “biofilms,” which are responsible for numerous chronic infections, Marsan explained.

“Certain bacteria, mainly Staph aureus and Pseudomonas aeruginosa, have found a method of shielding themselves from the activity of anti-microbials by living in substances called biofilms, which cannot be penetrated by even the most powerful anti-microbials,” he said.

The report was to be presented Tuesday at the American Academy of Otolaryngology-Head and Neck Surgery Foundation’s annual meeting in Chicago. In the laboratory, Marsan’s team applied honey to biofilms made up of the bacteria that cause sinusitis. They found that honey was more effective in killing these bacteria than antibiotics commonly used against them.

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