The Squeeze-it-in Workout...10 Minutes to Toned Thighs

No time for the gym ? Fitness experts jenn Hein and Brigette Polmar show you how to lose inches while drying you hair.

Step 1 :

Start With Proper Alignment :

Stand with feet shoulder width apart , turning toes outward .

If you need to , hold onto the counter top with one hand for balance.

***************************************************

Step 2 :



Bend At The Knees :

Keep your back straight and slowly squat dowm , making sure your tailbone points toward the floor . Squeeze inner thighs , and tighten your stomach.

*******************************************************************************

Step 3 :

Rise Up Slowly :

Say "squeeze it in "when you lower and say "squeeze it  in" when you stand up (continuing to squeeze) . This will help the right p ace . Repeat for 2 sets of 12 .

Dealing With Multiple Allergies

Some people seem destine to sneeze , itch and struggle through life with multiple allergies while others may have only an occesional allergy .  Why ?

It could be in your genes . We know that children can inherit a tendency to develop allergies . Clifford W. Bassett , MD , a New York-based allergist , says if both parents have allergies , their child most likely will develoed allergies too . "People with allergic background may have food allergies , respiratory allergies and sinus problems , " says Dr. Bassett , a clinical isstructor in the division of infectious diseases and immunology at the New York University School of Medicine . "Some people may have all of the above.

Diagnosing Multiple Allergies is a Challenge :

"We evaluate all parts of the problems." Bassett says . "We do a food elimination test if we need to . If it's skin allergy , we look at that  [by] doing allergy patch tests."   He also conducts a  challenge test, which means exposing you , by food or inhalation , to the Suspected allergen at the doctors' office.

Drugs for Multiple Allergies :

What Bassett says he tries to do for people with multiple allergies is give them the right drug at the right time  and at the lowest dosage possile . Once your doctor has pinpointed the substances causing your multiple , treatments can include ;

Antihistamines : Which are available  in both sort-acting and longer-acting versions.

Nasal sprays :Including corticosteriods such as fluticasone  (Flonase) and mometasone furoate (Nasonex), antihistamines such as azelastine nasal (Astelin) or cromolyn nasel (NasalCrom).

Decongestants : Which can relieve your stuffy nose . Nasal spray decongestants can become addictive , though, so a pill form might be a better option, Bassett says.

Leukotriene inhibitors : Such as montelekast (Singulair) , which actually block the substances that trigger allergies . Bassett says this drug can damp down certain symptoms , but it's mainly indicated for seasonal allergies and sinus problems.

Immunotherapy : Which might be the answer if nothing else works.

Most people who get allegry shots for two or four years can discontinue them after a period of maintenance  is achieved , if you do the regimen properly , you get long term benifits , Bassett says . "It's the closest thing to a cure we have."

Treatment fo Multiple Allergies : Take a Holiday

After you've been on a medication for a period of time and seem to be  sympton-free , Bassett prescribes a drug holiday.

"We'll cut back to see if there's a recurrence of symptoms," he says  . "It makes sense to reduce the medications once in a while because a person with multiple allergies is a moving target."

If symptoms don't return after a drug holiday , you may become free of multiple allergies.

Multiple Allergies : Other Strateges for  Coping

Modify your routine:Stay away from your allergy triggers , as best as you can. If you know what triggers your allergy symptoms , then do what you you need to do to avoid those allergens.

Clean up the air : Consider purchasing an air purifier to rid  indoor air  of potential allergens . Also , if you suffer from seasonal allergies , keep the windows closed and the air conditioning running to minimize the amount  of allergen that enters your home.

Use the Internet :If you have food allergies , the internet can be a great  source of information . You can find recipes that cater to your particular food allergy as well as lists of great food substitutes and instructions for substitutions in recipes .

But regardless of why they vary , allergies are no fun . If you have multiple allergies , make sure you keep regular appointments with your allergist.

Cool Down Those Hot Flashes

What  middle-aged woman  hasn't   asked, " Is it warm in here  or is it me ?"

That hot , hot feeling that comes over  you at the most inopportune times is a natuaral part of life ; hot flashes . But they can be avoided .

The first step is figuring out what brings them on. Personal triggers could include stress , alcohol , caffeine , diet pills , spicy or hot food , hot tubs , saunas , hot showers , hot beds , hot weather and smoking .Even if you can't avoid hot flashes  , you can survive them .

Here are some tips from breastcancer.org :

* Dress in layers , so you can peel off one layer  after another as you get warmer.

* Don't wear wool over synthetics  , and be wary of silk . That leaves cotton,                 linen, rayon and more cotton .

* Avoid turtlenecks . Stick to open-neck shirts .

* Keep ice-water  on hand that you can sip to cool down .

* Whenever possible, lower the thermostat . Maybe it's time for a decent air conditioner, or a ceiling fan or portable fan.

* Wear cotton pajamas or nightgown . If you perspire  a lot at night, your night-clothes are easier to change than the sheets , which shoud be cotton and not synthetic .

* Take a cool shower before   going to bed .

Hang in there sister-friends. It will pass.

Five Ways To Ruin Your Feet

We'd like to re-introduce you to a part of your body you may have not seen for a while , and you may loke what you  see.

Fashion friend : Meet your feet . You know , the ones that have been wrapped up in socks and boots all winter . The ones you have neglected , ignored  and abused . How have you been hurting them ? Let us count the ways :

1)  The wrong shoes :
Cheap shoes , uncomfortable shoes  , or shoes that don't fit won't just giv e you aching feet ...they could create serious medical problems  that last a lifetime . So choose your shoes carefully  ... the wrong footwear can lead to stress factures , plantar fascitis  (swelling of the tissure at the the bottom of your feet), or hammer toes.
Some ground rules , the heel should be firm and the toes shouldn't bend or twist , "Look at your feet , look at your shoes . If they don't resemble each other , you shouldn't be walking around in them ,"  says Dr. Johanna  Youner , a New York City-based podiatrist .
Bad news for ladies  who love their Loubouting : Five inch heels may be okay for a party or a date  , but they're certainly not for everyday . "Stilettos  are gorgeous  and everybody loves the way they look in them , but to wear them to walk around is not the best way to go ," says Dr. Youner.

2) Perils of the pedicure :
A pedicure  may be relaxing  ... and a great way to get winter feet looking presentable again ... but an ingrown toenail will certainly stress you out   . Germs  picked up during a pedicure can lead to an ingrown toenail  or an infection .
If that happens don't go back to the salon , says Dr. Youner  ...see a podiatrist beforw it gets worse . A good rule of thumb is to choose a salon where the foot-soaking tub is either disposable or removable  , because a lot of infections may originate in the plumbling .
It can't hurt to  bring your own tools  either ...and even if it's yurs  , clean them before you head out  , and when in doubt , apply some  Bacitracin  to your feet when you get home .

3)  Yoga mat yuck :
Forgetting your own mat  when you go to  yoga may cost more than a $1 mat rental fee ...yoga mats  are notorious for spreading  plantar warts .
Sweat creates the humid atmosphere in which warts flourish , and that combined with a shared mat can add up to plantar warts or athete's foot .
"I would be reticent to take my own socks off in  a yoga studio , not because I'm accusing anyone of being dirty  , just because it's very human to transmit warts ," says Dr. Youner  . So bring your own yoga mat or pick up some yoga socks . Gaiam's No-Slip Yoga Soc ks  are  a popular choice  ...and loose yourself in practice.

4)  Beware of moisture :
Foot scourges like athlete's foot and plantar warts thrive in winter ... so you should do your best to keep your feet protected and dry . If you take a  shower after your workout   at the gym , try to remember to bring your flip-flops .
But even  if you don't  , donn't despair : You can wipe your feet down with a little  alcohol to make sure all is clear , say Dr. Youner .
When you're wearing shoes  , make sure your feet stays dry , she urges . "The best protective thing is just to put some  cornstarch in your closed shoes ," says Dr. Youner . "it protects you from all sorts of things that can break down your skin." This is especially important with boots .

5)  Running a risk :
Yes ,  execise is good for you ; but repetitive actions can hurt your feet , especially if you're not wearing the best footwear . Dancing ...particularly in ballet  toe shoes  (See  Black Swan)  is particularly hazardous for your feet , so dance with care.
Running , too , which causes the foot to be repeatedly pushed into heel and toe   can cause  bleeding under the nail . If that happens , the toe won't grow back normally ...ever.
This is a common problem podiatrists see around marathons , says Dr. Youner . If this ( or any of the above foot problems ) does happen , she urgues , see a podiatrist as soon as possible  . "Don't let your injury get to the poin t where the nail falls off ,"  she warns.

Why Women Lose Interest In Sex

Men often complain that their wives or girlfriends lose interest in sex , but do they really know why this occurs ?  Obviously , there can be multiple factors  , but not a single one of them means she's lost interest in you . It is entirely possible for a woman to lose interest in sex and still find her husband or boyfriend attractive  ; there are simply extenuating circumstances  that reduce the sex drive and curb libido.

Six top reasons  :
1) Body image :
When a woman doesn't feel attractive , it can be difficult for her to maintain interest in sex . She's thinkin g about  the way her husband or boyfriend  perceives her body and that she has trouble getting aroused . Men have a hard time understanding this because they don't normally translate their  body image into their sex life , but this is just one way in which men are patently different from women.
Fear of  Intimacy  :
Unlike men , women have a tendency to equate sexual intimacy with emotional intimacy , which can be one reason why they lose interest in sex .  If a woman fears getting close to a man emotionally, she isn't going to want to be intimate with him sexually . This doesn't necessarily mean that there's  anything wrong with her partner ; it simply means that both people need to work on building trust.
Lack of Sleep :
Fatique can wear down all of  the senses , which might be why women lose interest in sex . If all you can think about is catching a few  Z's , sex is low on the priority list . If  your wife or girlfriend  hasn't been getting enough sleep --  or is experiencing low-quality sleep -- she may lose her desire to have sex . Try taking a nap together  or watching televison in bed  until you fall asleep rather than pushing the sex issue.
Increase in Stress :
This is something that your wife or girlfriend my experience from time-to-time  . When women (and even men) experience high levels of stress  at work or at home , sex becomes a non-issue . This is because the mind is preoccupied with other matters and doesn't have the ability to become interested in sex. If your wife or girlfriend are experiencing high levels of stress , try doing what you can to allieviate it .
Relationship Disagreements :
Some men can have a fight with their wives or girlfriends  and then jump into bed  five minutes later  with no thought to the subject of that disagreement . Most women are different ; when they are experiencing discord in relationships , many women lose interest in sex . Rather than trying to push for physcial intimacy , resolve the issue about which you are fighting  and then head for the bedroom .
Feeling of Inadequacy
Men often think that they are the only ones who experience feelings of inadequacy in bed , but women go through the same emotions . If your wife or girlfriend  feels as though  she can't please you when you're intimate , she might lose interest in sex . Make sure that you tell her what she's doing right  and encourage her to be adventurous . Don't let her go on thinking that you're dissatisfied  with your sex life.

All  of these are emotional reasons why your wife or girlfriend  might lose interest in sex, this article  doesn't really touch the physical side . Breast-feeding  has been known to decrease libido as have low levels of  testosterone and high levels of   SHBG ( sex  horomone binding globulin) . If you think that the reasons might be physical , talk to your  primary care physician about your options .