Simple Fitness Facts

A walk a day...keeps the weight away!

Simple walking can actually be the best exercise for everyone. A well planned walking program is simple to start, has low risk, requires no monetary output and can be incorporated into your daily schedule, anywhere at any time.

Studies have shown that a brisk, 30 minute walk each day can help:

• Burn Calories and reduce your weight or depending on your caloric intake, at least keep weight stable
• Increase cardiovascular endurance
• Lower blood pressure
• Reduce Cholesterol levels
• Boost your bone strength & agility

Get Ready To Walk

• Invest in a good pair of walking shoes. New Balance and Nike are some of the best brands on the market.
• Comfortable, loose fitting clothing is always important. Keep in mind that your body temperature will rise. Pay attention to the temperature if walking outdoors. Make sure to stay hydrated and wear a hat to avoid burning in the sun.
• Briefly warm-up before walking, stretch out your muscles to avoid injury - this gets your blood flowing and warms up the leg muscles. Don't forget to stretch out your back, shoulders and arms, this eliminates tension and will make your walk more enjoyable and effective.

Three Rules For walking

1. Start your walking program at your own pace. Forget about speed in the beginning. Focus on good posture, relax your shoulders and keep your head high.
2. Swing your arms naturally and breathe deeply, straight through your diaphragm. Your heart rate should accelerate naturally, but not so you can't catch your breath.
3. Make sure you can talk when walking. If you can't converse, then you are walking too fast. Avoid hills and slow your pace should this occur.

Once you have progressed to where you can easily walk a few miles per day, this would be a great time to vary the intensity - perhaps add hills and stair climbing to increase your cardio workout. Taking long strides and increasing your speed is a great way to tone your leg muscles.

If you choose to walk indoors on a treadmill, try using headphones, reading or watching the television. This will pass the time away and increase your burn in calories which leads to fat loss.

There are no hard rules to walking, that's the beauty to it! Fit walking into your daily schedule and begin to reap the rewards.

Dori Schwaiger is an expert author on diet and fitness, she is also the owner of Tophealthspot.com, which has become a destination on the web for all health minded people. Please visit the Sports & Fitness section of her website, TopHealthSpot.com for all your sports health & fitness needs.

Can the Benefit of Make-up Create a More Beautiful You

It has long been said that 'beauty lies in the eyes of the beholder', but to be honest, it also lies in some well practiced make up tricks and cutting edge cosmetics. Today's new make-up has flooded the fashion and beauty industry and is in fact a growing world wide billion dollar industry. The right make-up application can work miracles for a woman's looks not to mention her self esteem. If you need a confidence booster just head straight to your nearest department store for a complete make over from one of the well known cosmetic lines Make-up adds just the right color and definition to the face and can highlight your best features as well as disguising facial imperfections. Admittedly, one may be blessed with the best of features yet with the benefit of make-up there is always room for improvement. Make- up has been worn by women as an adornment since the times of Cleopatra and has been used by each generation of women to attract the opposite sex as well as enhance their natural beauty.

Choosing the right level of coverage and color in your foundation will act as the basis for the entire make up application that will follow, just as a painter chooses the correct canvas and color hues to begin his masterpiece. The right foundation can smooth an uneven texture of skin and help camouflage any tell tale blemishes. Concealer may also be used to disguise any sallow skin or dark under eye circles. Blush in the form of cream, gels, and pressed power can be used to accentuate cheekbones and add a rosy or bronzed tone to otherwise pale skin tone.

Your eyes are the mirror to your soul and also the focal point of your face. When your eyes are made even more expressive with smoldering colors of eye make-up you can speak volumes without even uttering a word. Different colors of eye shadows and eye liners can well enhance the natural color and shape of your eyes. Like fine delicate lace your eyelashes can be well defined with deft strokes of mascara while sparse eyebrows can be better outlined with brow pencils. Lip pencils, lip plumper's, lipsticks and shimmering lip gloss can give definition and give even the thinnest of lips that ripe full look that is so popular and sought after right now.

In the past the words make-up and good for your complexion were seldom spoken in the same sentence, however in the last 10 years the cosmetic industry has begun to create their products with the consumers health in mind. Most products are put through stringent chemical and animal free testing before they reach the store shelves they are usually hypoallergenic, dermatologist tested and many popular make-up lines are moving towards creating their products with natural and organic ingredients that are kind to sensitive skin and offer some degree of sun block in the form of SPF protection for your skin.

As we all know it is impossible to turn back time, but with todays scientific technology in the form of natural age defying, anti-wrinkle and anti-aging make-up products it is possible to keep them guessing longer. Thanks to the benefits of make-up keeping that dewy youthful glow comes in the form of lotions and potions that will keep you smooth, supple and looking younger from your tinted conditioned hair to your perfectly pedicured toes. Most makeup products have been shown to improve the skin's elasticity and reduce the tell tale signs of aging leaving the well made up women feeling beautiful through all the seasons of her life.

So the next time you gaze into your mirror and wonder "Mirror, mirror, on the wall, who is the fairest of them all?" You just might say 'Thank you' to the great benefit of make up that help enhance and preserve your natural beauty.

Dori Schwaiger is an accomplished author on health & beauty as well as diet and nutrition, she is also the owner of Tophealthspot.com which has become a destination on the web for all health minded people. Shop for name brand health & wellness products from around the globe Tophealthspot.com offers money saving online health coupons

Organic Baby Products for Your Expected Bundle of Joy

Lean towards "green" when it comes to choosing the right baby products for your child.

The impending birth of a child is indeed a great expectation. Nature has been kind to us in the fact that she has given us nine long months to prepare for this life altering occasion. From your first visit to the doctor to confirm your pregnancy to your anticipated hospital visit to give birth there is a long list of things to do before the arrival of your child. Whether this is your first or your fifth child rest assured that your need of new organic baby products and services will be as unique as the precious life you carry within.

The baby product industry has reinvented itself to cater to the needs of a new generation of parents that are extremely read read on the subject of child birth and are indeed more environmentally conscious when it comes to planning for their child's future and deciding what baby products will be purchased to care for their newest member of the family. With a large emphasis of organic, green baby products to burst on the marketing scene everything from disposable Eco-green diapers to natural raw cotton baby clothes and bedding are available in most stores and online Eco-conscious green websites and the good news is that these products do not cost much more than their inferior counterparts.

With the ever looming problem of imperfect imports from china and other unregulated markets that lack the stringent guidelines of the United States and other quality European countries new parents today must be more vigilant then ever before when it comes to making the right baby product choices.The joy of picking out your child's baby stroller, baby crib, toys, bottles and clothes has all been daunted with the fear of chemical dyes that come in the form of dangerous life threatening carcinogens that are found in plastics, paint finishes and cloth fibers that may come in contact with tender new skin and cause harmful rashes and side effects to newborns. It is important to arm yourself with the proper knowledge as to where, when and how the products you choose for your family were made

Five major ingredients to avoid when purchasing baby products:

Phthalates - Chemicals found in most mainstream consumer products.They are found in soft plastic toys, such as bath toys for babies. They are also found in baby powders, baby shampoos, lotions and fragrance.

Mineral Oil - One of the most commonly used products on babies and potentially the most dangerous.Serious carcinogens can be found in mineral oil. Mineral oil, also known as baby oil, can cause dehydration to a babies skin by blocking the absorption of natural moisture.

Lanolin - Often used for moisturizing or diaper cream may cause an allergic contact skin rash. Lanolin, derived from sheep also contains pesticides that were used on sheep and wool products

Cornstarch - Not recommended for use on yeast related diaper rashes, cornstarch encourages the growth of yeast that will perpetuate diaper rash instead of cure it.

Sodium Lauryl Sulfate - Before you buy baby shampoo, think again. Sodium Lauryl Sulfate is mainly used to create foam in bath and body products. It can cause irritation to a babies scalp as well as penetrate an infants eyes and systemic tissue this is of concern to babies who are under going substantial eye growth.

Most ingredients found in popular name brand adult and infant skin care products are extremely harmful to delicate and sensitive new skin. When you make the conscious decision to purchase pure, natural, organic baby products for your baby you are investing in their good health and giving them the best gift of all, a good start in an otherwise polluted world.

Dori Schwaiger is an accomplished author on natural health & wellness. Purchase name brand organic baby products as well as all of your health and wellness favorites at Tophealthspot.com a destination on the web with all health minded people.

Purchasing Health & Beauty Products Online

When it comes to our busy lifestyle it’s good to know that we can sit back at our leisure and browse the web day or night for all the current name brand health and beauty products that are available to us in stores, with just one big difference… we are not leaving the comfort of our home or office, fighting traffic, wasting precious time and energy running into I don’t know how many stores to compare the best products and price.

When it comes to purchasing any health or beauty item most of you know by now that knowledge of product is key to spending your money wisely. As you may know health, beauty, diet and nutritional products can be quite costly. Even the most seasoned shopper can become lost in a jungle of same products just trying to find the proper vitamin and supplement mix, not to mention the confusion of buying the right anti-aging skin care line. That’s what sets shopping online apart from trusting the advice of mere store clerks with your hard earned dollar .When you become accustomed to shopping online, it’s no different than frequenting your usual department store, just bookmark the page and your one click away from shopping for anything you can think of all in one place. You can be secure in knowing that all the factual information will be available to you on a well versed website in the form of interesting articles and advice pertaining to the special item you are interested in buying. Try finding someone with all the right answers just standing there waiting to help only you in a busy store. One of the largest health and wellness sites on the net today is Tophealthspot.com. They have become a destination on the web for all health minded people. This particular health coupon site prides them selves in carrying one of the largest brand name health & beauty product inventories from around the globe.

A Word of Advice when purchasing Health & Beauty Products Online

Browsing the net is one thing, but when you are looking for a particular article make sure you do a proper product search. Shopping a niche site for health and beauty items is probably better than going to sites like Ebay or Amazon.com. In my opinion they are just interested in selling the product. Websites like these are great for gadgets and technology but fall short on product knowledge and good advice when your health is concerned, not to that mention health and beauty products usually come with a guarantee and have a certain shelf life. A website that caters to a certain product will have undoubtedly more than one line of the same product for you to compare as well as offer you a good product review. For instance, when looking to buy a supplement of fish oil there can be over 20 different brands to choose from as well as different forms of the same supplement to be taken.

The world is changing and people have begun to use the internet for just about anything from online banking to booking vacations to speciality shopping. Shopping online is viewed by most people to be a great convenience. Most feel secure in the fact that their credit card information is extremely safe. Other perks for shopping online is notice of advanced sale and internet only specials. There is usually free shipping offered by most sites and the convenience of returning items even easier than returns to most stores. In the case of Tophealthspot.com, returning clients know that they receive special discounts in the form of money saving coupons that are exclusive to the internet.

Diet and Weight Loss Success Using a Clean Diet and Workout Videos

Diet and weight loss success can be achieved by sticking to a clean diet and using some great workout videos, it's that simple!

When you hear the words diet, workout or weight loss, what comes to mind? What if I asked you to conjure up the thought of health & workout videos? Would it be an absolute dread or your life long supreme challenge?

Well, those words should not bring any of those negative thoughts to mind - they simply should mean your living a healthy way of life. It is something that we all should look forward to. There are so many alternatives out there to keeping ourselves physically fit, heart healthy and mentally balanced. It is also important to know that no one is alone in their quest to find the right weight loss and workout regime that we can stick to and perform on a long term basis.

That is why I would like to discuss two very important steps in getting you to your goal or as I like to refer to it as my "happy place."

Different types of Exercise & A Low Fat, Clean Diet Plan.

Never ending fad diets are proven not to work well for the majority of people. You might read or hear of amazing results but they never tell you that they are usually short lived, leaving you back with the weight you have lost and then some. For those of you just starting out, I think the best suggestions I could give would be to begin with a Low Fat Diet, meaning keeping your fat intake to under 10-15 fat grams per meal. You will find that by doing this, your caloric intake should decrease or stay within the 1,000 to 1,800 calories per day.

• Never skip meals - especially breakfast. This is your most important meal of the day. Just as a vehicle cannot run without the proper fuel, neither can our bodies, as it is the most amazing machine known to man.
• You should break larger meals down to 4-6 smaller meals per day - eating them about 3 hours apart. When we keep fueling our bodies with high octane protein and complex carbs, you will experience a smooth ride throughout your busy day. In return, your metabolism will begin to burn higher and your insulin swings will diminish. No more extreme sugar cravings and temptations to stuff sugar laden, fat ridden foods into our mouths like donuts, candy bars and salty processed chips. And heaven forbid, PLEASE stay away from those fried foods and Super Sized Fast Food places! Here's a thought...When we don't plan our meals and shop accordingly, we set ourselves up for failure.

Another suggestion for even faster weight loss would be to eliminate sugar and all heavily processed foods from your diet. This at first might seem quite impossible to you. You might even ask...."Then what is left to eat in the world?"

My answer to you is in what I mentioned in my opening title to this article - Eat clean. This simply means to reset your thinking to eating all foods in their most natural form.

For instance, all fruit comes in natures most perfect package - so do vegetables, legumes, whole grains and all varieties of beans. It was not until man stepped in and started stripping these great foods of their natural nutrients by adding preservatives and processing them for a longer shelf life and aesthetics, that we started our "Battle of the Bulge." It is the reason for the alarming statistics of childhood obesity and heart disease in America today.

This is really so simple...learn to enjoy and taste foods in their natural state. Do not drown a nice fresh salad in creamy processed bottled dressing. Opt for fresh lemon juice and a small amount of Extra Virgin Olive Oil or Virgin Coconut Oil. Mix in some fresh garlic, oregano, cracked pepper and sea salt to taste. Then see your taste buds come to life.

Same advice goes for preparing all your meals:

• When grocery shopping or dining out, make all your choices with your health in mind. Choose only lean meats and fish, keep a large variety of fresh veggies and salads in mind. Opt for whole grain dark breads and forget about the butter. For those of you who just can't live without their pasta, make the switch to whole grain brands, they still have lots of carbs but contain high protein.
• Try and stay away from alcoholic beverages. The sugar content is high and will turn to fat.
• Try and do all your eating before 7pm. Don't make your last meal a heavy one. Opt for some organic plain yogurt with a portion of fresh fruit. Call that your dessert.

My last suggestion to you:

Don't forget to drink a least 100oz. of water per day to keep your system fully hydrated. Please try and avoid all diet and processed sugary drinks.

Now, on to the 2nd Step - Exercise

Before you sign up for that monthly, high priced gym membership, read the next paragraph. Don't get me wrong, I belong to a family type gym myself, and actually use the facility as least 4 times per week, but that was not always the case with me. I had to mentally and physically work myself up to committing to a gym membership. Here is how I did it...

One of the best resources available today, is the vast variety of health and workout videos. They are an extremely versatile way of working out and achieving weight loss, using professional methods. No matter what your age or level of fitness...there is a workout video that will best suit your individual needs and type of lifestyle. There are literally hundreds of videos designed for stretching, toning, weight loss and fat burning. You can exercise in the comfort and privacy of your own home. Unlike a structured gym, with set hours and time sensitive classes, a video can be used at any hour of the day or night- they are also great when traveling. They are fun to watch and extremely motivating. They are designed with background music, which as we all know can be a powerful tool when it comes to exercise. The more upbeat the music, the higher your enthusiasm level will be. When it comes to stretching, Yoga or Pilates, a softer, more instrumental music background might pass the time away and make your workout seem effortless.

Another suggestion I have for your at home workout routine, would be to purchase the right tools to make your workout as productive as possible. Invest in a good exercise mat, stability ball, a set of hand weights ranging from 5, 10 and 12 pound weights should work just fine. As well as a set of resistance bands. You can invest in other props as you advance in your workouts and your strength levels increase. When adding these simple suggestions into your daily routine, it will make it easier to stick to a program you have basically custom designed for yourself. You will improve your health and energy level and move closer to your desired fitness goals.

Dori Schwaiger is an expert author on diet and fitness, she is also the owner of Tophealthspot.com, which has become a destination on the web for all health minded people. Check out our vast selection of workout videos and top diet plans!

Dieing For The Perfect Tan

How can something that makes you look and feel so healthy...be so bad for you?

There is no such thing as a "safe tan"

• Facts taken from the Skin Cancer foundation:
• Cancer is the most common form of cancer in the United States.
• More than 90% of all skin cancers are caused by the sun.
• The risk for skin cancer doubles after 5 or more sun burns.
• Approximately 59,940 melanomas will be diagnosed this year alone, over 8,110 will result in death.

Despite these alarming hard core facts, sun tanning is on the rise among teenagers and older 30's to 50 year olds alike. The quest for a healthy glow and a bronzed body has become a national past time. Whether it's from the sun or a tanning bed, these sun worshipers are slathering on the expensive sun tan oil with blatant disregard to the long term damaging effects of UVA and UVB Rays. Unbelievable as it may be, these self proclaimed sun lovers admit to using little to no sun protection at all.

Baking your skin in the sun or tanning bed for an extended period of time is an extremely dangerous and often fatal idea. The undisputed facts show that over exposure to the sun can have you ultimately dieing for a tan.

How Do We Damage Our Skin?

The first sign of skin damage is sunburn. Sunburns, no matter how mild you think they may be result in DNA damage. This most certainly paves the way to skin cancer, also known as melanoma.

Did you know that getting a tan is your body's way of defending itself from the harmful rays of the sun?

Tanning zaps your skin's youthful appearance, the damage builds up over time. What most of us don't realize is that while your busy building that perfect tan, you skin is slowly and silently building a case for skin cancer. The Ultra Violet Radiation is responsible for pre-mature skin damage that is called Photo Aging.

Photo Aging - Do You Look Older Than You Really Are?

Over the years we all age naturally. People that tan age at an accelerated rate due to over exposure to UV Light. Once this process is set in motion, it is almost impossible to reverse.

Yes, there are expensive procedures available, but your skin will never be able to regenerate at the pace the sun is working to make you look older. No amount of money in the world can give you back your skin's collagen, natural elasticity and youthful glow.

Signs of Photo Aging

• Deep wrinkle patterns & fine lines
• Dried, parched look and feel to skin
• Freckles and liver spots, most prevalent on your face, chest, hands and back area
• Dilation of small blood vessels under the skin
• Destruction of elasticity
• Dry, rough patches
• Sallow complexion
• Mottled, spotted complexion
• Thinner, more delicate looking translucent skin

Smart Protection From The Sun

The warm glow of the sun beckons to everyone. Summer months and warm winter vacation spots have us all heading for the boats and bathing suits. Many of us enjoy the great outdoors on golf courses, pools and playgrounds. It is inevitable that the searing sun will be there to do its damage. Most people will not make the commitment to stay out of the sun, and you don't really have to. Just learn to be sun smart and protect yourself from the harmful rays.

Here Are Some Smart Prevention Tips

• Stay away from all UV Tanning Beds. (no matter what they claim, they are not safe)
• Stay out of the sun between the hours of 10am - 4pm (these are the dangerous hours, seek the shade if possible.)
• Limit exposure time while in the water. UV Rays are magnified by the water.
• Wear proper sun gear - A good sun hat with a broad brim or sports cap. Wear UV protected sunglasses. Always wear a shirt when in the sun for long periods of time.
• Apply sunscreen to all exposed skin areas. Make sure it has an SPF of 15 or higher. Apply sunscreen at least 20 minutes before exposure to the sun, as well as reapply every 2 hours.
• Keep all babies under the age of 6 months out of the sun.
• Do not allow small children to become sunburned. Apply sunscreen to all children over the age of 6 months.
• Pack an umbrella when heading to the beach or park.
• Have a skin exam by your physician annually.

Certain skin types may be at greater risk to develop skin cancer. Sun damage occurs in everyone. Learn the early warning signs of melanoma. Early detection is your best defense at surviving skin cancer. Limiting your sun exposure and being sun smart could save your life.

Dori Schwaiger is an expert author on health & wellness, she is also the owner of Tophealthspot.com a destination on the web for all health minded people. Check out great name brand Skin Care and Sun protection products offered to you with money saving coupons!

Paws & Pesticides, A Deadly Combination

For the sake of your pets and family, please stop using chemical pesticides.

Toxic pesticides are considered an active poison. They are extremely dangerous to your health, your pets health and our environment.

Every year, thousands of domestic pets and wild life lose their lives to the ravaging effects of pesticide poisoning. Most pet lovers also enjoy gardening and the great outdoors. Little do they know what caustic ingredients are in the pesticides that are being sprayed on lawns and green areas. We take for granted that most herbicides used by gardeners or sold in stores are safe. Many name brands such as "Weed n' Feed" and "Round Up" contain the same deadly cancer causing ingredients that were found in Agent Orange. Another synthetic poison found in these two well known garden products is 2,4-D. It is also the active ingredient found in "Killex." It can cause loss of reflex in humans along with comas, kidney and liver failure. In dogs it is the number one killer causing malignant lymphomas, a form of cancer.

Sadly, just five percent of pesticides reach their target weeds and garden pest. The rest are absorbed into our earth, targeting our water supplies through a process called run off or simply just dissipates into our air. Major health damage can occur when Toxic Pesticides are absorbed through our skin, swallowed or inhaled. When not applied correctly, pesticides can settle on ponds, pools, children's toys, pets left outdoors and even drift through open windows settling on our furniture, bedding and even our floors. This deadly poison is often tracked into our homes by our shoes and pets paws.

We all face the continuing problem of toxic by-products through years of pesticide residue that is in our food supply and everyday environment. What we don't realize is how wide spread pesticide poisoning really is. These caustic chemicals are virtually used in all of our public buildings including our children's schools and play yards, restaurants, hospitals, hotels and private homes. Pesticide abuse is used in our agriculture and forest areas.

Why are Pets Vulnerable to Pesticide Poisoning?

• Pets spend most of their time close to the ground, this is where pesticide concentration is highest.
• Pets ingest most pesticides while grooming themselves. Any contact with chemicals connect with their fur and paws and is then ingested by the pet.
• Pets spend more time outside and play in heavily treated areas.
• Pets have higher absorption rates than human systems. Animals may be more sensitive and easily poisoned by conditions deemed safe to people.

Signs of Pesticide Poisoning In Pets

• Excessive drooling and foaming at the mouth.
• Loss of thirst and appetite.
• Vomiting or diarrhea.
• Immune function decline.
• Convulsions and disorientation.
• Birds and fish die due to toxic runoff in our water supply.
• Feline thyroid disease.
• Dogs contract cancer (malignant lymphoma)

What Can We Do To Stop Pesticide Poisoning?

• Adapt an alternative "green" solution for pest control.
• Enjoy your weeds and bugs. They are part of nature.
• Educate yourself about pesticides used by your HOA, Lawn Service and immediate neighbors.
• Do not allow your pets to drink from ponds or outside water sources - always keep fresh, clean water readily available.
• Leash your pets, allowing them to run free is not a good idea.
• Bathe and brush your pets often.
• Wash down your outdoor living area.
• Think eco-conscious when dealing with your environment.

Protect yourself and your pets from synthetic pesticides by being an educated consumer and willing activist in our eco-system.

Dori Schwaiger is an expert author on health & wellness, she is also an avid animal lover and passsionate about animal rights. Please visit the Pet Health section of her website, TopHealthSpot.com for all your pets needs.