health and wellness

To eat or not to eat before a workout is sometimes a complex question because what you eat and when you eat can greatly affect your performance and fitness goals. While skipping meals is a big mistake, how to eat for exercise should be the main focus and is dependent on several factors; specifically, how long you exercise, your type of exercise, your exercise level, and any health factors that may play a role in how you process food. Nutrition plays a key role in building the framework to fitness, and optimizing health. So let’s take a look:

Eating Before A Workout  

One thing is certain, you should eat before a workout. Food is fuel and serves several functions such as providing you with the energy you will need for optimal performance, while preventing fatigue, headaches and light-headedness. Ultimately, it helps prevent low blood sugar (hypoglycemia) . What you choose to eat can make or break your workout. Choosing healthful foods are key in keeping your metabolism and blood sugars level. If you are an early riser, I recommend starting your day by eating good breakfast an hour to an hour and a half before your workout and choosing a balanced diet of rich wholesome foods such as oatmeal or omelets. You can always get creative, as I like to do, and add different fruits, and protein powder to your oatmeal, and lots of fresh vegetables and a variety of meats to your omelets. If you must; have a light snack up to a half hour before but not more than a slice of toast or a piece of fruit. Save your eating for after your workout as too large a meal will make you feel sluggish and may promote stomach cramping.  On the flip side, not eating before you exercise can be just as bad as eating too much and will only lead to your being weak or tired, dizzy, and with a loss of mental clarity.

Getting The Most From Your Workouts

When you choose to exercise, as a rule of thumb, allow 3 -4 hours for a bigger meal to digest; 2 -3 hours for a small meal, and an hour or less for a small snack, depending on your body. If you are going to exercise for less than an hour, choose foods that are light and digest easily so that it won’t bog you down or slow metabolism. If your workouts would extend an hour, choose foods that stay with you longer such as bananas or yogurt. Likewise, eat larger meals at least three to four hours before exercising. If you’re having a small meal, eat two to three hours before exercising. As always drink plenty of water before, during, and after all your exercise routines.

Eating After A Workout

Studies show that 15 - 60 minutes after a workout is the optimal time to eat carbohydrate and protein rich foods because this is when enzymes that make glycogen are most active and will most quickly replace depleted glycogen stores in the muscles. Protein also helps with recovery in that it repairs muscles and helps with glycogen replacement. At this time, drinking nutritional liquids is vital in replacing what you have sweat out. Also a good protein shake is a great choice after a workout especially if time is a factor.

If you aren’t used to eating before or after exercise, remember that it’s a learned behavior. Teaching your body the optimal time for fuel will give you a boost, and a heads-up for faster and better results.

Green Tea is an extract made solely from Camellia sinensis leaves that has undergone minimal oxidation during its processing. Originating from China, and well recognized among many different cultures for well over 4000 years, Green Tea has become all the rage since making its way to Western culture. The ingredients in this beverage are so unique and can only be found in highest concentrates. These same ingredients are what is responsible for its magical powers.

Benefits of Green Tea 

Chinese Green Tea is certainly in a class of its own for its diverse ways in supporting good health. Almost every system of the body is beneficially affected since it lowers cholesterol and blood pressure, which reduces the risk of heart attack and stroke; prevents cancer from starting and spreading; boosts immunity and fights infection; protects against digestive and respiratory infections, and even helps prevent dental cavities.

Green Tea For Weight Loss?

The benefits of green tea extract on weight loss are outstanding mainly because of its important ingredient, Epigallocatechin Gallate (EGCG) found in green tea.  It helps with thermogenesis and aids in the metabolism of fat. Now through drinking green tea, dieters get the weight loss benefits without any of the jittery effects, especially in obese individuals with hypertension and other cardiovascular complications. (EGCG), a potent antioxidant, is over 200 times more powerful than vitamin E in neutralizing the pro-oxidants and free radicals that attack lipids in the brain. Clinical evidence suggests that you should drink several cups per day for weight loss.

Other Uses For Green Tea 

Green Tea can be applied directly to your skin such as in a spritzer bottle and combining it with mineral water. The leaves can be dried and ground and used as a gentle exfoliate, guaranteed to give your skin a healthy glow. You can cook with it since it’s so divine tasting, and you can also grow it for its beauty and lustrous green leaves, allowing you to have plenty on hand for all your health needs.

This is for everyone who has loved, lost, found, searched, and tried. These are life’s little lessons on love to reflect upon, learn from, and ultimately, to grow from.

Target Heart Rate 

When it comes to our Aerobic Workouts, we all want to get the most out of those 30 or so minutes on the treadmill, or any other kind of cardio sport we have chosen. We first need to understand the importance of maximizing the benefits of cardiovascular activity by learning how to calculate and exercise within the zone of our targeted heart rate (THR).

Today, using a heart rate monitor has become the easiest way to regularly check your heart rate, but to do this manually, (and you should at least once for better understanding) you can learn a simple method  to check your pulse in order to keep track of your intensity. As a rule of thumb, your (THR) is 60% - 80% of your maximum heart rate (MHR). The Karvonen Method of calculating (THR) is one of the most effective methods of determining target heart rate because it takes into account resting heart rate. Here’s how to find your THR.

How To Find Your (THR)

• First start by finding your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example:

(76 + 80 + 78) /3 = 78 (RHR)

• Find your maximum heart rate (MHR) with the formula 220 minus your age, like this:

The MHR for a 40 year old, would be 220 - 40 = 180  beats per minute (bpm)

With these figures, an example of a targeted training rate goal would be 70% of 180 (MHR) which is 126 (bpm). Let’s say that a good range for you would them be between 120 - 130 (bpm) which would be your targeted heart rate (THR). This is only a guide, and should be reconsidered if there are any medical conditions in which to take in account. Your doctor can advise you on what’s the safest zone for you.

To ensure you are exercising in a safe zone, you can combine the training target heart rate zone with the talk test. The talk test allows you to gauge yourself during exercise. You should never feel completely breathless and unable to talk, but you should be breathing “somewhat hard.” By staying in your training target heart rate zone, you should be able to achieve the same results with the talk test.

I use to wear my heart rate monitor religiously, until I got so use to recognizing my targeted zone, that many times I just didn’t bother with it anymore - and most people don’t. It became an instinct for me, and I always knew if I wasn’t in it. Once you get a real good understanding of your targeted zone, you will soon be able to monitor yourself without any device or calculations, should you choose. It is, however, vital to learn it well for safety precautions.

What I’ve Learned 

I’ve learned -

that you can get by on charm for about fifteen minutes.

After that, you’d better know something.

I’ve learned -

that no matter how thin you slice it,

there are always two sides.

I’ve learned -

that it’s not what happens to people that’s important.

It’s what they do about it.

I’ve learned -

that you can do something in an instant

that will give you heartache for life.

I’ve learned -

that sometimes the people you expect

to kick you when you’re down

will be the ones to help you get back up.

I’ve learned -

that you can keep going

long after you think you can’t.

I’ve learned -

that either you control your attitude

or it controls you.

I’ve learned -

that it’s taking me a long time

to become the person I want to be.

I’ve learned -

that there are people who love you dearly,

but just don’t know how to show it.

I’ve learned -

that regardless of how hot and steamy

a relationship is at first,

there comes a time when there had better be

something else in its place.

I’ve learned -

that our background and circumstances

may have influenced who we are,

but we are responsible for who we become.

I’ve learned -

that no matter how you try to protect

your children, they will eventually get hurt

and you will hurt in the process.

I’ve learned -

that no matter how bad 

your heart is broken

the world doesn’t stop for your grief.

I’ve learned -

that your life can be changed

in a matter of hours

by people who don’t even know you.

copyrights to: Kathy Kane Hansen

Working Through Muscle Soreness 

Let’s talk about what’s going to happen once you are well on your way to starting a new fitness program. To begin with, there will be a certain amount of “normal” soreness in your muscles once you begin to work out. The reason is, when you use muscles you have not used for a while or even certain muscles you have never used before, you are going to have a normal amount of muscular soreness. I know the feeling quite well, and to be honest with you, I love it and I live for it! Muscle soreness is caused by damage to the muscle fibers which is important for growth. Many women ask whether or not they should stop working out until the soreness subsides. The answer to this questions is emphatically no. You need to continue to work through the slight discomfort, and in about a week you will notice it to be gone. I once heard a gal talking about her muscle soreness after her second day being new to the gym, saying, ‘I could hardly walk down the stairs or sit down on the toilet seat.’ I laughed to myself knowing the feeling only too well. But she proceeded, ‘My legs felt like rubber, but the strangest part was that it really felt great and it gave me a sense of accomplishment. The ache let me know that I was getting stronger, that my workout program was working, and that my body was responding with positive change. I loved it!’ 

But the gal’s delight with her soreness is typical. There is a natural “high” that comes with the awakening of muscles that have been lying dormant for years. The feeling is that of rebirth, a renewed charge of energy, inner strength and a natural glow encompassing a fresh vibration. Often the feeling gives you an euphoric high and a sense that you could carry all the world’s problems on your shoulders, but you wouldn’t feel its weight.

Muscle Soreness vs. Injuries

You will learn to love your muscle soreness more and more because it will usually never be as discomforting as the initial few workouts. You do, however, want to aim to having a little soreness with each workout just to let yourself know that your program is still effective and that your body is still responding to it. If you aren’t getting that “good kind” of soreness, you are either not working within your optimal fitness level or your body is trying to tell you that it needs a change in order to respond again. The kind of ache you don’t want, however, is the “bad kind” of soreness that resembles more to actual “pain.” You will know if you are injured because you will not be happy about it nor will you feel a natural “high.” The good news is that there is little chance of injury in working out since, if you are a women, you will never be lifting so heavy that you lose control of the weight to begin with.  Sports offer a much greater chance to injuries but if certain injuries do occur from working out they will be due to carelessness such as sudden jerks or pulls on the weight. Tendinitis, which is inflammation of the tendon, can be avoided by warming up before a workout program and by not forcing yourself to lift an extra rep or attempt to lift a weight even though it is physically not possible. Using your common sense and good judgement should always be your guide.

Ways To Relieve Soreness

A hot bubble bath will always do the trick. Be sure to soak with Epsom salt as it is a magnesium sulfate mined in Epsom, England, since the seventeenth century. The Epsom salt also helps the body detoxify, soothe, calm swollen feet, and relieves aching muscles and joints. An easy recipe to remember is a formula of 50% Epsom salts, 50% sea salts, and a few drops of essential scent oils of your choice. Other ways include a good massage or soaking in the jacuzzi allowing the jets of hot water to massage your sore muscles. A steam room with a little eucalyptus oil is also quite beneficial along with a good night’s sleep to allow for full muscle recovery as this is the time when your body begins to repair itself.

What Is Circuit Training?

Circuit Training is the combination of resistance weight training that incorporates high-intensity aerobics all at the same time. It is designed to be easy to follow, while giving you a great workout that focuses on muscle building, fat loss, and heart-lung fitness. This is an ideal way for beginners new to training because you can complete one entire circuit in approximately 15 minutes that focus on basic exercises targeting the core muscle groups for a full body workout, that will leave your heart pumping. This is also a fantastic program for those that need to get a good workout within the shortest amount of time, especially during particularly busy times. You can chose to do one or two circuits initially, then progress to three or more, while adjusting weights and repetitions upward to suit your fitness level.

Aerobic Tips And Details

You should do the Circuit Training Program three times per week, while incorporating two or three days of just cardio sessions like treadmill, walking, running, or any other active sport of choice, that will keep your heart rate up for a period of at least 30 to 45 minutes. I personally, have always been fond of mixing up my aerobic activity into 15 minute intervals for the full 30 to 45 minutes to avoid boredom and joint fatigue. Simply put, I will get on the treadmill for 15 minutes, then without letting my heart rate rest, I immediately hop on a stationary bike for 15 minutes, and quickly proceed on the stair master to complete my final 15 minutes, giving me a total aerobic workout session for 45 minutes. Sometimes I just stay on the treadmill for 45 minutes to an hour, and shake things up by walking fast for 15 minutes, then going into a jog or changing the elevation to a high level to emulate hiking up a mountain, and finishing up my last 15 minutes by walking fast again.  Other factors come in to play too, in that I always take advantage of a beautiful day! There are endless ways to get your aerobic workout sessions in. Try roller blading through the park, get on a bicycle and feel the breeze on your skin, hit the tennis courts, swim laps in the pool. Sign up for a spinning class with your friends. Whatever you do, just have fun!

One factor that is optimal though, is combining weights and aerobics on alternate days. This allows the body to fully recover before it’s next workout. So you should choose a regime that has you doing circuit training one day following a cardio session the next, and alternating it in that manner.

What You Will Need

1. A step or other sturdy crate/box platform at least 12″ tall.
2. Good pair of sneakers
3. Two dumbbells

What You Will Be Doing In This Circuit Program

1. One full circuit will take approximately 15 minutes to complete and involves five exercises that will target the core muscles groups; shoulders, chest, back, arms, legs, butt, and abdomens.
2. The basic exercises performed will be step ups, dumbbell overhead press, dumbbell triceps kickback, walking lunge, and squat.
3. The dumbbells should be of a weight so that the maximum number of repetitions of the upper body exercises, the overhead press and triceps extension, is 10 to 12 repetitions, and that you are unable to reach one more. It is vital that these weights are heavy enough to build strength and muscle. The lower body exercises, walking lunge, and the squat, are preformed using the dumbbells held at your sides allowing for more support and flexibility. The step ups will be done free of weights because speed is the focus to this exercise, however, once you progress, you can add 1 or 3 pound dumbbells at your side as long as speed is not sacrificed. 
4. It is important that your circuit is adjusted - dumbbell weight, number of repetitions, number of circuits - to get the kind of workout required for optimal results and growth.
5. The great part about this circuit is that it can be done at home, in the gym, at the park, on the school grounds etc. Make it fun, and get creative with it!
6. The exercises involving the leg movement such as step ups, lunges and squats are meant to raise the cardio intensity, while the standing weight exercises provides some comparative interval rest; but at the same time, they are all designed for muscle and strength development. You are only meant to rest after your circuit is finished, as it is a busy schedule, on purpose! If you find you are way too out of breath, then that means you have chosen too heavy a weight and is why it is important to make the adjustments to your circuit that suits your fitness level. However, if you find that it is taking you much longer than 15 minutes to complete your circuit, that should be an indicator that you are moving too slowly throughout your workout. This is designed to target cardio while working out with weights. This is why it is called “circuit training”.
7. Most importantly, and as always, before starting any fitness program, you need to ensure that you are medically fit before you commence. Ask your doctor for a clearance if you are unsure. 

How To Perform The Circuit Exercises

1. Warmup. Start with a light warmup such as stretching out all the muscle groups. In addition, you can jog in place, or walk slowly on a treadmill. Get the blood moving!
2. Step ups, fast - 40 steps. Step up onto your step platform starting with the right foot, following with the left, then reverse it down again, alternating the starting foot half way through the set. Keep your abs pulled in, and in the braced position. Keep your back properly aligned. Don’t lean forward through the movement, and feel the squeeze at the top of the movement in the butt. This is great for toning the tush!
3. Dumbbell Triceps Kickbacks. Stand up straight, and leaning slightly forward while keeping your back straight and your abs tucked in, hold the dumbbells, arms bent at each side at chest level, palms facing inward (like a hammer grip) and kick back your arms to extend straight out from behind you, pausing to squeeze your triceps muscles tightly once fully extended, then repeating from the start position. Do 12 alternating triceps kickbacks. Watch your triceps firm up, and put a stop to their flapping in the wind once and for all!
4. Step ups, fast - 40 steps. Repeat #2.
5. Walking lunges. Hold dumbbells keeping them at each side with long arms, hammer grip, (these can also be done holding a short barbell across the back of your trapezius muscles) lunge forward with each foot alternately to the other side of the gym and back that will yield approximately 12 to 16 lunges per leg for one total set. These are done lunge walking not lunging in one place. Ensure that the knee does not extend beyond the toes and that your abs are kept in the braced position. Your lunge should be as deep as possible while maintaining a straight back perpendicular to the floor; never allowing yourself to lean forward. If you are leaning forward during the movement, you are using too heavy a weight. Beginners may need to start with no weight at all until they’ve mastered perfect form. You do not need a lot of weight to get the benefits of this exercise anyway. An overall, good weight to gradually work up to is 10 or 12 pounds in each hand. Speaking in terms of this particular exercise, it is much better to lunge farther with less weight than lunge a shorter distance with heavier weight. These are king, and one of the BEST exercises in the world, so master this movement and watch your lower body whip into shape in no time!
6. Overhead Press. You will be doing 10 to 12 overhead dumbbell presses (these also can be done holding a short barbell). Hold dumbbells horizontally at the shoulders, palms facing forward, and lift the dumbbells overhead with full arm extensions making sure not to lock the elbows out explosively. Return to the shoulders at start position and immediately repeat the exercise. Use strict form, while always making sure your back is kept straight and properly aligned never allow it to arch; again, while keeping your abs pulled in. You can build beautiful shoulders with this exercise! 
7. Step ups, fast - 40 steps. Repeat #2.
8. Squat. Do 20 squats; rest for 20 seconds after you’ve reached 10, if required, otherwise do the 20 without rest. Hold dumbbells at the sides with either long arms or positioned on your shoulders, with chest out. (These also can be done using a short barbell for beginners, or an Olympic barbell for more advanced; placed across the back of your trapezius muscles.) With feet shoulder width apart, back secured in a stand-up straight position, abs flexed and tucked in tight, head held high looking closely near the ceiling, begin to squat down; bending at the knees until the thighs are near or at parallel with the floor. Straighten to the starting position squeezing the butt muscles at the top of the movement; then repeat the squat. Ensure that the knees do not extend beyond the toes. Do not allow yourself to lean too far forward during the movement; this will ensure to keep the pressure off your back, and keep the pressure in your glutes where it belongs. If you are having trouble with this, you have chosen too heavy a weight. Again, it may be important for beginners to start with no weight at all until they have mastered perfect form. Once perfected, this is a particular exercise that allows for a considerable amount of weight as you become more advanced, and serves well to go heavier, if this is your desire. The best way to describe good form is to pretend you are going to sit down in a chair, and then get back up again. This is an extremely effective exercise for a total overall lower body workout, so it is imperative that caution and strict form is used. This is an exercise, that once learned, will earn you a knock out, rear view mirror!
9. Circuit Repeat. If you are at the fitness level to repeat the circuit, you will be given a 2 minute rest only before you begin again. Remember to move quickly between exercises. Run if you can!
10. Cool Down. Cool down with gentle stretching of the working muscles, and again slowly walking for a total of 5 minutes. This is important to dissipate muscle lactate - a product of high-intensity exercise, and to prevent undue soreness the next day.

It will be important to change the exercises occasionally so that your muscles will continue to grow. Once the body gets use to the same routine over and over again, it is vital in changing the methods of exercises in order for your body to continue to respond. It is also important for your well being so that you don’t become bored with your program. As I have said before, I will continue to write about different exercises preformed, and this will give you different ideas along the way to allow yourself to change up your fitness routines. It is important to keep things fresh and ever changing so that your body is always kept in a “responsive” mode.  

Be sure to send in your comments with any questions that come to mind. And let me know how you are coming along. Good luck!

Toning your body with weights is one of the best ways in defying age. The truth is, as we age, we slowly atrophy, or “shrink”. Somewhere after the age of thirty we start to lose a small amount of muscle each year. In addition, we often start seeing the scale go up a pound or two after this same time-frame, making it sometimes even more difficult after child bearing. But this is not something we have to accept as our outcome. In fact, we can reverse the aging process by adding muscle tone through moderate weight lifting, which in turn will aid in preventing osteoporosis. There are many other benefits in that it not only increases your energy levels, but also raises your endorphins; the happy feelings you get after a brisk walk.

How Is This Done?

By building and toning muscles through exercise that time would otherwise wear down. The way I see it, the best years of life are our middle years, and we can gracefully enter into our golden years with zest through daily exercise. Celebrity figures such as Jane Fonda, Suzanne Somers, Linda Evans, Raquel Welch and many, many others are great examples of defying age through daily exercise. It is a key factor to staying vigorous, and youthful-looking. Today, women of all ages and shape fill the gyms more than ever before. It is no longer a place of the past where most women found themselves completely lost, riddled in fear and stricken with intimidation. Today, it has become the place to be. But, must one go to the gym in order to achieve their goals? Absolutely not. Your goals can easily be achieved right from your own living room with a few dumbbells, bands, a step such as a sturdy platform, a medicine ball, and a good pair of sneakers.

What Results Will I See?

First and foremost, it is important to understand the different effects between toning with weights vs the engagement through aerobic exercise. Weight training is the process of lifting, sculpting, and shifting the body; to promote the replacement of soft, sagging tissue by reshaping  your body through the training of weights. No other method can achieve this. Aerobic programs, on the other hand, helps to condition the heart and lungs, and helps to burn excess fat from the body. Aerobic exercises can not transform your body. Even though certain sports such as tennis, racquetball, cycling etc. do play a roll in the development of the leg muscles, it still cannot shift and sculpt the body, and therefore, must be achieved through the working out of weights. Through a combination, however, miracles are achieved!!

I will be writing much more on this subject in how to achieve these goals as we continue to move along, so stay tuned! If at any time you have questions that come to mind, or comments to add, be sure to write in and be a part of the growing community toward our pursuit to happiness, health, and wellness.

As a final note, it is always important to check with your doctor before starting any fitness regime. Safety is key here. 

I am very powerful!

Whatever I set my mind on having, I will have.

Whatever I decide to be, I will be.

The evidence is all around me.

The power of my will has brought me precisely to where I am right now.

I have made the choices. I have held the thoughts.

I have taken the actions to create my current reality.

And I have the power to change it into whatever I want it to be.

With the choices I make, I am constantly fulfilling the vision I have for my life.

If that does not seem to be the case — then I am deceiving myself about what I really want.

Because what I really, truly want, I will get!

What I truly wanted in the past, I already have.

If I want to build a billion-dollar business, I will take the actions necessary to do it.

If I want to sit comfortably watching TV night after night — I will take the actions necessary for that.

Don’t be disappointed in my results — they’re just the outward manifestation of my thoughts.

I will be sure of what I truly want, because I am sure to get it!

People often complain about their abdominal muscles being flabby, but bigger problems could be more the culprit. Many people suffer from stomach bloating, while others don’t even recognize it as one of the main problems. One of the causes of stomach bloating or abdominal distension, is a digestive system that is not working quickly enough. Stomach exercises won’t do a thing for your bloating, so it’s important to determine how much of your problem stems from this common occurrence. Sometimes it can be difficult to determine if the distension is caused more by abdominal fat, bloating or both. But before we attempt to counter flabby abs, we must first deal with the more core problem by taking a look at improving the effectiveness of the digestive system, and by taking a look at what we are eating.

What Can Be The Possible Causes?

The most common causes of chronic stomach bloating are the irregular digestive processes which produce gases at a much higher rate than normal. It is important to note that women make up nearly 75% who suffer from this disorder. This is often called Irritable Bowel Syndrome (IBS), and now we take a look at some of the common causes:

• Premenstrual Tension (PMT) - The symptoms, which include swelling of the stomach, tend to disappear or greatly improve once menstruating actually starts.
• Contraceptive pill
• Excessive alcohol
• Caffeine
• Certain foods such as flour, chocolate, and milk products
• Salt, or processed foods in the diet
• Not enough protein and too much starchy carbs in your daily diet
• Medication

Below are some tips that can be quite helpful to your diet, and can make a significant difference toward a flatter stomach.

• Water - Many women believe that drinking too much water will give them puffy eyes, and bloat their stomachs, but just the opposite is true. Water actually flushes out the digestive tract and helps rid the body of excess bloating. Drinking at least eight glasses of water per day is very important. In fact, dehydration actually promotes bloating.
• Eat plenty of fresh fruits and vegetables as they act as a cleanser.
• Avoid ice in your beverage especially after your meal. Research suggests that ice, or the cold temperature of a beverage, can greatly slow down digestion.
• Fennel Tea - Fennel Tea is an organic tea that is very effective for eliminating gas and bloating by relaxing the stomach muscles and relieving spasms in the digestive tract. It is especially good for IBS sufferers.
• Exercise on a regular basis - A 10 minute walk around the block after dinner will help tremendously.
• Over eating - Portion control is key since over eating will ruin all your efforts and do nothing but clog up the digestive tract. By not skipping meals, you will better be able to control your portions, which in turn, will help speed up your metabolism and help accelerate the digestive system into working much more quickly and efficiently. 

Being Polite

I walked with a friend to the newsstand the other night, and he bought a paper, thanking the owner politely.

The owner, however, did not even acknowledge it.

“A sullen fellow, isn’t he?” I commented as we walked away.

“Oh, he’s that way every night,” shrugged my friend.

“Then why do you continue being so polite to him?” I asked.

And my friend replied, “Why should I let him determine how I’m going to react?”

                                - Sidney J. Harris

Flower essences are the dilute extracts of various types of flowers and plants used to treat people of ALL ages, and animals, with a host of emotional and mental symptoms. Dr. Edward Bach (1886-1936) who was the first to discover and develop these herbal extracts, was a physician well ahead of his time. Moving away from orthodox medicine, he became increasingly dissatisfied with its limitations and started focusing on curing symptoms which involved addressing the causes of the illness; not the masking of the illness that orthodox medicine so often plays its role.

“Health is our heritage, our right. It is the complete and full union between soul, mind and body; and this is not a difficult far-away ideal to attain, but one so easy and natural, that many of us have overlooked it.” Dr. Edward Bach

Dr. Bach’s philosophy was simple and profound; diseases of the body come about as a result of imbalances or negativity at the level of the soul, and by correcting the problem on a homeopathic level, harmony would be restored between our spiritual and moral selves. “Disease is the re-action to interferences. This is the temporary failure and unhappiness and this occurs when we allow others to interfere with our purpose in life and implant in our minds doubt, fear, or indifference.”

How Do They Work?

Dr. Bach’s flower essences, like other forms of natural medicine, take effect by treating the individual, not the disease or the symptoms of the disease. They work specifically on the emotional condition of the person concerned. The effect of taking the essences is not to suppress negative attitudes but to transform them into positive one, stimulating one’s own potential for self-healing.

In his pursuit, Dr. Bach discovered 38 essences which he called, Rescue Remedy, and divided the 38 essences into seven groups, representing fundamental conflicts, which prevent us from being true to ourselves:

• Fear
• Uncertainty
• Insufficient interest in present circumstances
• Loneliness
• Oversensitivity to influences and ideas
• Despondency or despair
• Over-care for the welfare of others 

To name Bach Flower Essences on a very basic, keyword meaning, are listed below; but to study deeper into their abilities is rather fascinating, since I myself have been studying and using Bach Essences for myself, my children, and Heidi, our puppy, for at least five years now, and so I am happy to share what I know about them.

Agrimony: Hide Problems Behind A Cheerful Face. People who appear to be carefree and humorous, but is just a mask.

Aspen: Fears And Worries Of Unknown Origin; for no apparent reason. Seized by sudden fears. Nervous; anxious.

Beech: Intolerant Of Others. Critical of people’s shortcomings. Unable to make allowances; finds it hard to see the good.

Centaury: Weak-Willed And Easily Led; overly submissive by letting themselves be imposed upon.

Cerato: Seek Advice And Confirmation From Others. People who do not trust their own judgement in decision-making.

Cherry Plum: Fear Of Losing Control. People who fear of losing control of their behaviour. Verge of breakdown.

Chestnut Bud: Failure To Learn From Past Mistakes, which leads to an inability to make progress in life.

Chicory: Possessive, Over-Protective; these people expect other people to conform to their values.

Clematis: Dreaminess; Lack Of Interest In Present; for people who live in a world of their own.    

Crab Apple: Poor Self Image; Sense of Uncleanliness. May be obsessed with housecleaning, trivialities.

Elm: Overwhelmed By Responsibility of their workload; usually competent and capable, but a feeling of losing ground.

Gentian: Discouragement; Despondency. Sufferers are easily discouraged and depressed.

Gorse: Hopelessness; Despair. For people who have given up the fight. A feeling that they are at the end of the tunnel.

Heather: Self-Preoccupied; Self Concern; Talkative about their own situation or ailments.

Holly: Envious, Jealous, Feelings Of Hatred. They find it difficult to open their hearts to love.      

Honeysuckle: Dwells On The Past. People who tend to live in the past. Having regrets.

Hornbeam: ‘Monday Morning’ Feeling; mental rather than physical. Difficulty in coping with the day’s program.

Impatiens: Impatience; people who are easily irritated. Wanting everything done instantly.

Larch: Lack of Confidence. For people who won’t even try because they are sure in advance they will fail.

Mimulus: Fear Of Known Things, such as illness, death, accidents, pain, the dark, cold, poverty.   

Mustard: Deep Gloom With No Origin. For sudden depression out of the blue, and then lifts, such as suddenly.

Oak: Exhausted But Struggles On: For people normally strong whose inner strength wanes and fatigue sets in.

Olive: Lack Of Energy: Exhausted in body and mind after a long period of strain through personal difficulties.

Pine: Self-Reproach; Guilt: For people full of guilt who blame themselves for other people’s mistakes.

Red Chestnut: Fear Or Over-Concern For Others: Those who fear the worst or worry for the welfare of others.

Rock Rose: Terror. Such as may occur after being in an accident, having a near escape, or from witnessing it.

Rock Water: Inflexible, Self Denial.  People who set themselves very high standards thay may be self-denying.    

Scleranthus: Uncertainty, Indecision. People who suffer indecision or find it difficult to make decisions.   

Star Of Bethlehem: After Effects Of Shock. Trauma, mental or physical from a accident, bad news, bereavement.      

Sweet Chestnut: Extreme Mental Anguish. For agonizing, mental anguish, or loss of hope; despair. Reaching limit.

Vervain: Over-Enthusiasm. With fixed principles, ideas, which they are confident are right, but rarely change.

Vine: Assertive; Inflexible. People who dominate or bully others by using their gifts to manipulate or control others. 

Walnut: Protection From Change And Outside Influences. Finding it difficult to adapt to change, atmospheres, ideas.

Water Violet: Proud; Aloof. Calm and capable but private, and sedate who unwillingly impose their opinions or wishes.

White Chestnut: Unwanted Thoughts; Mental Arguments. Obsessive, and worrying thoughts that are uncontrollable.

Wild Oat: Uncertainty As To Correct Path In Life.  People who have reached crossroads in life and unable to decide.

Wild Rose: Resignation; Apathy. Those who have resigned to an unpleasant situation in work, illness or life.

Willow: Self Pity; Resentment. Self pity, and bitterness with a loss of sense of humor.

Like the little old lady who returned your wallet yesterday.

Like the taxi driver who told you that your eyes light up the world, when you smile.

Like the small child who showed you the wonder in simple things.

Like the poor man who offered to share his lunch with you.

Like the rich man who showed you it really is all possible, if you only believe.

Like the stranger who just happened to come along, when you had lost your way.

Like the friend who touched your heart, when you didn’t think you had one left to touch.

Angels come in all sizes and shapes, All ages and skin types.

Some with freckles, some with dimples, some with wrinkles, some without.

They come disguised as friends, enemies, teachers, students, lovers and fools.

They don’t take life too seriously, They travel light.

They leave no forwarding address, They ask for nothing in return.

They wear sneakers with gossamer wings, They get a deal on dry cleaning.

They are hard to find when your eyes are closed, But They are everywhere you look when you choose to see.

                             - Veronica M. Hay

Runners would no sooner skip pre-run carbs than dash out the door bare-foot. But when the miles are ran, those same athletes might not think much at all about what they eat, as long as they get something. Injured runners logging time on the bike might even skip a meal altogether, in fear of gaining weight. Big mistake. Whether you’re recovering from a tough tempo run, tendinitis, sore joints, a good work out, or any other high energy sport, food delivers the nutrients your body needs to repair itself, making smart eating crucial to a strong body and a speedy recovery. “Recovery is just like fixing a house,” says Cynthia Sass, R.D., a sports dietetics specialist in Tampa, Florida. “A crack in the foundation requires raw materials to patch things back together. In the body, those raw materials come from what we eat.”

A combination of proteins, fats, vitamins, and minerals helps your body heal micro-tears from exercise and overused tendons and sprained ligaments. “Every part of the body is dependent on food for repair,” says David Grotto, R.D., a spokesperson for the American Dietetic Association. On a cellular level, those repairs are constant, sidelining injury or not. Over time, if cells don’t get the nutrients they need, muscles and connective tissues can weaken, leaving them more susceptible to injury. “The decisions we make with our fork can set up roadblocks against future injuries,” Grotto says. So along with stretching, and icing if you need it, these healing foods will help you get back on the road as quickly as possible.

Red Bell Pepper

Just one red bell pepper provides 380 percent of the recommended Daily Value of vitamin C, a nutrient crucial for repairing connective tissues and cartilage. By contributing to the formation of collagen, an important protein used to build scar tissue, blood vessels, and even new bone cells, vitamin C facilitates the healing process. “Work in vitamin C throughout the day, every two or three hours or so,” says Sass, for five daily servings.

Runners-up: papaya, cantaloupe, oranges

Salmon

Salmon’s nutritional benefits have been much touted for good reason. Fresh or canned, salmon delivers two powerful healing nutrients: protein and omega-3 fatty acids. Protein does more than rebuild muscle after a grueling run; it also repairs bones, ligaments, and tendons. “We tend to forget that healing really means building new cells,” says Sass. “And your body needs protein to make those new cells.”

She recommends all persons active in sports, to eat protein at every meal; injured runners should aim for four to five servings a day, from low-fat sources like egg whites and lean turkey. Salmon, with two grams of essential fatty acids per four-ounce serving, is doubly valuable. “Omega-3s are significant anti-inflammatory,” says Grotto. “Eating fish high in omega-3s or taking supplements is like throwing a big bucket of ice water on inflammation.”

Inflammation occurs when waste matter generated by the body’s repair efforts builds up around the injury, inhibiting healing. Omega-3s help disperse that buildup, making them useful in addressing everything from sore muscles to stress fractures.

Runners-up: mackerel, flaxseeds, walnuts

Carrots

Eat carrots for a potent dose of vitamin A: a half-cup serving provides 340 percent of your Daily Value. This nutrient helps make white blood cells for fighting infection, “which is always a risk with injury,” says Sass. You might not think infection is likely with tendinitis, but your body takes no chances and activates the immune system, which ups vitamin A demand. Vitamin A also helps repair post workout micro-tears, so it’s a valuable ally every day.

Runners-up: sweet potatoes, dried apricots, spinach

Fortified Cereals

Zinc is an important healing agent, but foods highest in zinc, like red meats, often contain saturated fat, which aggravates inflammation. So when the body is taxed–from exertion or injury–you should reach for fortified whole-grain breakfast cereals, which can deliver as much as 100 percent of the Daily Value for zinc. By itself, zinc doesn’t repair damaged tissue, but it assists the proteins and fats that do. “Just don’t overdo it,” cautions Sass. Too much of this potent mineral lowers HDL cholesterol (the good kind) and actually suppresses your immune system.

Runners-up: shellfish, sesame seeds, pumpkin seeds

Almonds

Just one ounce of almonds (roughly 20) contains more than 40 percent of your Daily Value of vitamin E, an antioxidant that supports the immune system by neutralizing free radicals . Almonds, like hazelnuts and sunflower seeds, also supply beneficial mono- and polyunsaturated fats, which are key building blocks for healthy cells. “Fat is a structural part of your body, so don’t skimp on it, just eat the right kind,” says Sass. “Almonds supply heart-healthy fats that promote healing without clogging arteries.”

Runners-up: nut butters, avocados, vegetable oils

There are rules that we as humans must eventually learn in order for our souls to evolve. This is a chance to reflect; a chance to look into the soul.

Rules For Being Human

Well, there is stock and then there is stock. All we need to do is turn to our grandmothers for advice - they would certainly know how to make stock; a broth that is literally loaded with body and begins with plenty of gelatin-rich beef bones. I usually always keep a hefty amount of beef bones and store them in the freezer to have on hand whenever I need to make a fresh batch of stock. We use stock mainly to give a solid base to soups, gravies, sauces, and an array of dishes of different cultures. Making stock is the basis of any cook’s training in the kitchen. When you make a good stock, you are able to take home-made cooking to the next level. It is extremely nourishing, and it offers the rich goodness in taste that is surely unforgettable. It always adds to the smells and feelings of, “There’s no place like home!”

I always start out with a 12 to 16 quart stock pot so that I can make this in bulk, and freeze in individual containers to use as needed.  Once I have between 5 to 8 pounds of beef bones, I begin by roasting them on a cookie sheet in the oven set at 450 degrees for approximately 30 minutes to brown the bones along with its leftover meat to produce a richer and more flavorful stock. I like to include a couple of coarsely chopped yellow onions along with two large, cut up carrots to add to the bones as they are roasting. Once this is done I transfer the bones with the roasted vegetables and any browned, caramelized bits to the stock pot. You should then add to the stock pot a variety of fresh, cup up vegetables or whatever you have on hand. I have a list I use below, but this does not need to be exact:

5 to 8 lbs. meaty beef bones, ribs, oxtails, shank, beef knuckles, short ribs or the likes

3 large yellow onions, coarsely chopped

4 large carrots, cut up

3 stalks of celery, cut up including its leaves

1 or 2 tomatoes, coarsely chopped

3 large leeks, cleaned and coarsely chopped

1 or 2 turnips or parsnips

1 cup of dry red wine (optional)

2 bay leaves, 1 tsp. of thyme, 1 bunch of parsley

cold water to cover

I do not add salt and pepper, I prefer to do this later when I am certain what I am going to do with the broth.

Once the fresh vegetables are added to the stock pot, along with the herbs, and wine if using, add cold water to cover. Do not disturb the contents of the pot from this point forward; the aim is to make a clear broth. If you stir it or boil it, you will get cloudy results for your broth. You can set the stock on high heat to start, but you must take it down to a simmer on the lowest setting before it reaches a boiling point. Keep the stock set on low, covered ajar, and maintain a continual simmer for ten to twelve hours. Don’t rush this. Ever so often, skim the surface for scum that may have formed, but do not disturb the liquid beneath. Once the stock is done, remove from heat and let cool at room temperature. Next you will need to strain the contents through a sieve reserving the broth and discarding the solids. Before freezing or using the broth for your recipes it’s a good idea to let the stock settle over night in the refrigerator and then skimming off the thin layer of fat that may form on the top the next morning. The more gelatinous your broth, the better, as this means that much of the gelatin found in the bones has been extracted and now all the goodness is ready for all your cooking needs.

Forgiveness is a powerful but underrated and often overlooked force in our lives. It is an essential part of living life to the fullest. Give yourself the freedom and allow yourself to raise your awareness of those that you may silently hold past resentment, and allow yourself to release the subconscious blocks that may hold you back from experiencing the life that you were intended to live, and created to enjoy. But forgiveness doesn’t mean forgetting, condoning or excusing whatever happened. It’s acknowledging hurt and then letting it go, along with the burden of anger and resentment.

Regain Empowerment

You must remember that, “FORGIVNESS is not something we do for OTHER PEOPLE.  We do it for OURSELVES - to GET WELL and MOVE ON.” Forgiveness is a letting go. It is a freeing of yourself.

If this is true, then why is forgiveness so difficult?

It is difficult because it can seem like “giving in” or being weak. We don’t want to be weak, so we don’t forgive. It can seem like an approval of what happened. We may worry that forgiving might be an invitation to be mistreated again. Also, not forgiving can give you a sense of power and control through the holding of a grudge. These are illusions, and only keeps you bound to your pain.

Some shared wisdom:

“Forgiveness is a funny thing. It warms the heart and cools the sting.” -William Arthur Ward

“To forgive is to set a prisoner free and discover that the prisoner was you.” -Lewis B. Smedes

“When you forgive, you in no way change the past - but you sure do change the future.” -Bernard Meltzer

“Forgiveness is the fragrance the violet sheds on the heel that has crushed it.” -Mark Twain

“Anger makes you smaller, while forgiveness forces you to grow beyond what you were.” -Cherie Carter-Scott

“The hatred you’re carrying is a live coal in your heart, far more damaging to yourself than to them.” -Lawana Blackwell

Forgiveness recaptures the energy that you were giving away to sadness, anger, and resentment. Forgiveness also empowers you. It actually puts you back in charge of you.

Mayo Clinic Women’s HealthSource offers four steps in learning forgiveness:

• Acknowledge the pain and anger felt as a result of some one’s actions. For forgiveness to occur, the situation needs to be looked a honestly.
• Recognize that healing requires change.
• Find a new way to think about the person who caused the pain. What was happening in that person’s life when the hurt occurred? Sometimes, the motivation or causes for the incident have little to do with those most affected. For some people, this step includes saying, “I forgive you.”

Begin to experience the emotional relief that comes with forgiveness. It may include increased compassion for others who have experienced similar hurt.

And finally:

Forgiveness is acquired. It is not inherent in the mind. Forgiveness is the key to happiness.

Let us hold in our mind:

Forgiveness offers everything I want.

Today I have accepted this as true.

Today I have received the gifts of God.

                      - A Course In Miracles

Improving Your Body Image 

All of us perceive how our bodies appear in different ways. Some people feel they are too fat, others lament being too thin. You may obsess about the size of your nose, while your best friend may wish her feet were smaller.

Our perception of how we look is known as body image. Some people are pleased with their body image, however, many more dislike one or more aspects of their physical appearance.

Such feelings are especially prevalent among women. Peer body image can lead to significant problems, including depression, eating disorders or other health issues. It doesn’t take much to alter our body image for the worse. A recent study by the University of Missouri-Columbia found that women of all sizes felt more negative about their bodies after viewing the models in magazine ads.

Fortunately, there are ways to help boost your body image.

Know What You Can and Can’t Change

Improving your body image is as simple as changing your mind about how you look. As most of us realize, this is much easier said than done, however, that doesn’t mean it is impossible to shift your feelings about your appearance. To start, it may help to realize that virtually everybody has hang-ups about some aspect of their bodies. Even the most successful and seemingly confident people privately fret about at least one of their physical attributes, including women who model for magazines.

It is also important to recognize what you can and cannot change about your body. In some cases, it is relatively straightforward to change the aspect of your appearance that you dislike. For example, changing your eating habits and taking up an exercise program can shed pounds if you are unhappy with your weight. In other cases, achieving physical change may be more difficult. If you dislike the shape of your nose, your only real options are to undergo plastic surgery to have it altered for a more aesthetic appeal.

For the things you can change, focus on establishing goals and creating a plan for achieving them while using positive self-talk. Making specific goals is crucial. Don’t say, “I want to lose weight,”  instead, say, “I want to lose one pound a week for the next three months.”

Shifting Your Attitude

Of course, there are always some things about your body that cannot be changed. We can never gain that extra 2 inches of height that we believe will make our lives perfect.

It is important that you learn to accept these aspects of yourself as they are. Poor body image can have serious consequences - a recent study by three organizations (Bradley Hospital, Butler Hospital, and Brown Medical School) found that poor body image contributes to depression, anxiety and suicidal feelings in adolescents.

Negative self-talk is the main source of poor body image. It is all too easy to obsess about the handful of things you don’t like about your body and to forget about all the other aspects of your appearance, and your person, that you do like.

Tips For Making That Shift

Don’t compare yourself to others - whether it’s the slim girl next door or the airbrushed ideals presented by Hollywood - it’s sure to undermine your body image. Instead concentrate on the positive aspects of your body and your life.

Remind yourself every day that your value reaches far beyond your physical appearance. Reflect on the positive things you have achieved during your day or in recent weeks. Think about the things for which you are grateful, from the love of your family to the warmth of the sun on a nice day.

Focus on the areas you can change in your life, and not on the areas you can’t. By doing this, you will learn to love the skin you’re in!

Some foods make it really difficult to lose weight. They create their own self-sustaining cravings [”Betcha can’t eat just one!”] and play havoc with your blood sugar and, ultimately, your waistline. But other foods do just the opposite. You might have heard that certain foods can help you shed pounds. It’s true! Here are some other tasty options that will fuel you up and generate weight loss. Make these foods a part of your daily diet and watch the pounds come slipping off.

1. Grapefruit. Ever tried the grapefruit diet? Turns out there may be some good research to back up grapefruit’s reputation as a fat fighter. In a 2004 study at the Scripps Clinic in La Jolla, California, researchers investigated the effect of grapefruit on weight loss and found that eating half a grapefruit before a meal can actually help people drop weight. The researchers studied the effect of grapefruit capsules, grapefruit juice and real grapefruit. All three seemed to help, but the folks eating the real grapefruit got the best results. The mechanism isn’t completely understood, but the results speak for themselves. As an added benefit, grapefruit contains cancer-fighting compounds like liminoids and lycopene, and red grapefruit has been shown to help lower triglycerides. And half a grapefruit has only 39 calories.
2. Sardines. Sardines might just be one of the greatest health bargains of all time, and they’re a boon to anyone wanting to lose weight. First of all, sardines are loaded with protein, which helps stabilize blood sugar, makes you feel full and helps stimulate metabolism. Second, they’re a great source of omega-3s, which not only strengthen the cardiovascular system but also are helpful in boosting mood. [And when you’re in a good mood, you tend to crave less junk food!] Third, sardines are convenient, easy to find and cheap. And because they’re very low on the food chain, they’re remarkably free of contaminants, such as mercury and heavy metals.
3. Pumpkin. You may know this vegetable for its central role in Thanksgiving celebrations, but it’s also one of the greatest weight-loss foods ever. Plain old canned pumpkin is absolutely loaded with fiber and has a mere 40 calories. Dozens of studies confirm that high fiber intake is associated with a host of health benefits, including weight management. Pumpkin is also among the easiest food in the world to prepare. You can sweeten it with your favorite low or 0-calorie sweetener, sprinkle it with blood-sugar-lowering cinnamon and nutmeg for good measure, throw in some healthy almonds and make it one of the best tasting weight-loss treats around. It’s filling and delicious.
4. Grass-Fed Beef. Meat is a great diet food - if it doesn’t contain antibiotics, steroids and hormones. Eat grass-fed beef and avoid the health concerns that go along with eating meat while getting all the terrific benefits. Buffalo burgers are a good alternative if you can’t find grass-fed beef. High-protein diets are associated with weight loss for a variety of reasons: Protein stimulates metabolism, helps you feel full longer and helps decrease the desire to overeat. Grass-fed beef has a high omega-3 content, giving you multiple health benefits into the bargain.
5. Green Tea. This natural weight-loss stimulant might not be a food, but green tea is still a great slimming solution, not to mention that it’s rich in antioxidants, promotes heart health, aids digestion and regulates blood sugar and body temperature. It raises the metabolic rate and speeds up fat oxidation, thus helping people lose weight. Drink it daily to boost your metabolism. Some research has shown that five cups a day is the magic number for fat loss. As an added benefit, the theanine in green tea is also a great natural de-stressor.

Detoxification 

It might be the right time for detoxification if you are feeling sluggish, bloated, or just feeling out of sync with your body. Other symptoms might be digestive problems, skin problems, aches and pains and the likes.

Practiced for centuries by many cultures around the world - including ayurvedic and Chinese medicine systems - detox is about resting, cleansing and nourishing the body from the inside out. Co-author, Peter Bennett, N.D., of 7-Day Detox Miracle explains that detoxification means cleaning the blood. This is usually done in a 7 day period by removing impurities from the blood in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymph and skin. Bennett suggests that everyone should detox once per year, but cautions against it without discussing it with your care practitioner first, should your medical conditions not support detoxification.

Where Do You Begin?

There are many choices to detoxification. Finding the right one for you should be the one that suits your lifestyle and personal preference. Be sure to take vitamin C, which helps the body produce glutathione, a liver compound that drives away toxins.

Juice Fasting

The  best for detoxification, because it supplies an abundance of nutrients, including enzymes and calories to reduce the cleansing intensity to a more comfortable level.  If you do not have a juicer, you can fast by blending fruit and filtering it. You should start on a day that will not require a lot of activity, and a period when stress levels are kept at bay.

Lemon Juice and Honey

This can be easier than water fasting. The honey and lemon supply nutrients that assist in detoxing while the honey provides a more comfortable level as well.

High Fiber Fasting

The high fiber content of fruits and vegetables is excellent for flushing toxic residues out of the body. Begin with drinking at least 2 liters of water per day. Herbal teas are ok as well. Choose fruit and vegetable juice - either carrot or apple juice and include fresh watermelon juice per day. The flesh of the watermelon is high in beta-carotene and vitamin C. The seeds are high in vitamin E, as well as the antioxidant minerals zinc and selenium. You can make a great antioxidant cocktail by blending fresh fruit and seeds in a blender making a great tasting drink.

Eat in Abundance:

Fruit - the most beneficial fruits with the highest detox potential include the flesh apricots, all berries, cantaloupe melons, citrus fruits, kiwis, papayas, peaches, mangoes, melons, and red grapes. Vegetables - especially good are artichokes, peppers, beetroot, Brussels sprouts, broccoli, red cabbage, carrots, cauliflower, cucumber, kale, pumpkin, spinach, sweet potato, tomatoes, watercress and bean sprouts. The vegetables should mostly be eaten raw, but can also be lightly steamed.

It is helpful to include exercise, and also to sweat in a sauna so your body can eliminate wastes through perspiration. Not only will you lose a lot of weight in a safe manner, but you will feel light and clean on the inside.