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Exhausted Mother Writes An Open Letter To Husband Begging Him For Help With Kids So She Can Sleep

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It’s tiring being a parent, but it can be even more tiring when you feel like you’re holding down the fort all by yourself. And that’s exactly how Celeste Yvonne felt.

Raising a child is incredibly hard, as every parent can tell you, and the amount of sacrifices that parents make for their children is incredible. The first few years are especially difficult since parents spend sleepless nights quieting their crying babies, changing diapers, feeding their kids, and making sure that they don’t get into trouble. More often than not, moms find themselves bearing the brunt of this responsibility.

A blogger called Celeste Yvonne, who has a newborn and a toddler decided to write an open and honest letter to her hubby, letting him know how frustrated she was with all the responsibilities she had to bear. In a letter that has resounded with overworked mothers everywhere, she begs her husband to help her out because she can’t do it all on her own.

Heres’ the letter she wrote:

“Dear Husband,

I. Need. More. Help.

Last night was hard for you. I asked you to watch the baby so I could go to bed early. The baby was crying. Wailing, really. I could hear him from upstairs and my stomach knotted from the sound, wondering if I should come down there and relieve you or just shut the door so I could get some desperately needed sleep. I chose the latter.

You came into the room 20 minutes later, with the baby still frantically crying. You placed the baby in the bassinet and gently pushed the bassinet just a few inches closer to my side of the bed, a clear gesture that you were done watching him.

I wanted to scream at you. I wanted to launch an epic fight that very moment. I had been watching the baby and the toddler all damn day. I was going to be waking up with the baby to feed him all damn night. The least you could do is hold him for a couple of hours in the evening (so) I can attempt to sleep.

Just a few hours of precious sleep. Is that too much to ask?

I know we both watched our parents fulfill the typical mother-father roles growing up. Both our mothers were the primary caretakers and our fathers were relatively hands off. They were excellent dads, but they weren’t expected to spend a significant amount of time changing diapers, feeding, caring, and tending to the kids. Our mothers were the superwomen who maintained the family dynamics. Cooking, cleaning, and raising the children. Any help from dad was welcome, but unexpected.

I see us falling into these family dynamics more and more each day. My responsibility to feed the family, keep the house clean, and take care of the kids is assumed, even as I return to work. I blame myself for most of it too. I have set the precedent that I can do it. And in truth I want to. No offense, but I’m not sure I want to know what a week’s worth of dinner would look like with you in charge.

I also see my friends and other moms doing it all, and doing it well. I know you see it, too. If they can manage it, and if our mothers did it so well for us, why can’t I?

I don’t know.

Maybe our friends are playing the part in public and secretly struggling. Maybe our moms suffered in silence for years and now, thirty years later, they simply don’t remember how hard it really was. Or maybe, and this is something I berate myself over every single day, I’m just not as qualified for the job as everyone else. And as much as I cringe just thinking it, I’m going to say it: I need more help.

Part of me feels like a failure for even asking. I mean, you do help. You are an amazing father, and you do a great job with the kids. And besides, this should come easy to me, right? Motherly instincts, no?

But I’m human, and I’m running on five hours of sleep and tired as hell. I need you.

In the morning, I need you to get our toddler ready so I can care for the baby and make everyone’s lunches and drink a cup of coffee. And no, getting the toddler ready does not mean plopping him in front of the TV. It means making sure he went potty, giving him some breakfast, seeing if he wants water, and packing his bag for school.

At night, I need an hour to decompress in bed knowing our toddler is asleep in his room and the baby is in your care. I know it’s hard to listen to the baby cry. Believe me, I know. But if I can watch and pacify the baby for the majority of the day, you can do it for an hour or two at night. Please. I need you.

On weekends, I need more breaks. Times where I can get out of the house by myself and feel like an individual. Even if it’s just a walk around the block or a trip to the grocery store. And some days when I’ve scheduled swim class and play dates, and it seems like I’ve got it all under control, I need you to offer to lend me a hand. Or suggest I go lay down during the kids’ naptime. Or start putting away the dishes without me suggesting it. I need you.

Lastly, I need to hear you’re grateful for all I do. I want to know that you notice the laundry is done and a nice dinner has been prepared. I want to know you appreciate that I breastfeed at all hours and pump when I’m at work when it would be easier for me to formula feed. I hope you notice that I never ask you to stay home from your networking events and sport activities. As the mom, it’s assumed I’ll be home all the time and always available to care for the kids while you’re out and I feed that assumption by, well, being home all the time.

I know it’s not how our parents did it, and I hate even asking. I wish I could do it all and make it look effortless. And I wish I didn’t need kudos for doing things most people expect from a mom. But I’m waving a white flag and admitting I’m only human. I’m telling you how much I need you, and if I keep going at the pace I’ve been on, I will break. And that would hurt you, the kids, and our family.

Because, let’s face it: you need me, too.”

The letter went viral on social media, prompting Yvonne to record a video as a follow-up, letting people know how her husband had responded to the letter. She revealed that the letter had worked and that communicating with her husband had taken a huge burden off her mind. “Yes, absolutely. Communication works — most of the time,” she said. “I told [my husband] all the stuff I’m doing on the back end that he had no idea about. And then he told me all the concerns and the stress he’s been having as a new father. Things that I had no idea about. It was so eye-opening, and I’m so grateful for it.”

Alec Baldwin Reveals How He Keeps His Wife, 26 Years Younger Than Him, Still Madly In Love After 8 Years Together

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“When you’re 26 years older than your wife, you’ve got to keep them faked out a lot,” the 61-year-old once joked in an interview.

It was purely by chance, unplanned and unexpected, when Alec Baldwin ended up at the same place and at the same time, where he would meet the woman who completely changed his life. It didn’t matter to him how old she was or what her story is. Nothing stopped the urge he had to walk up to Hilaria Thomas, take her hand, and say, “I must know you”.

And that was the beginning of their whirlwind romance.

“8 years ago, I wandered into Pure Food and Wine on Irving Place, on an unseasonably warm February evening,” the actor wrote on Instagram. “My friend, @bocartist and I sat down (outside!) and as I turned to my left I saw a woman who would change my life. Entirely. 8 years today. Thanks for all you’ve given me. You are a gift.”

The 26-year age gap never came in the way as they built a connection. Baldwin, who was previously married, wasn’t completely ready for another relationship until that fated encounter with Thomas.

“I’ve dated a lot of people since my divorce, and have thought a lot about what I wanted and what I wanted to do,” Baldwin said, according to The New York Times. “I thought about it too much, I suppose. I wasn’t really ready to take that chance and to act until I met Hilaria.”

When they first met, Thomas even wondered if he just wants to be friends. She told Beach Magazine, as quoted by the Daily Mail, “He didn’t kiss me for six weeks! He shook my hands for six weeks. We’d have the most romantic dinner date, and afterward he’d drop me off at my house and shake my hand.”

But within no time, their relationship quickly moved forward and they got an apartment together roughly five months into their relationship.

Even though he is in his early 60s, Baldwin still gifts his 35-year-old wife with plenty of romantic moments. “…One place where I’m really lucky is, Alec is really romantic,” Thomas revealed in Brit + Co’s #CreateGood summit, according to Yahoo Lifestyle. “Like, he’s way more romantic than I am. So I have to like be the one — I’m like, ‘OK, I have to do this too.'”

She went on to say, “He’s happy to sit and look in your eyes across the table, and just be like, ‘Wow, you’re so beautiful.’ Sometimes I’m like, ‘Oh, thank you,’ and he’s like, ‘And you know what? I say it to you too much.’ And then I stop, and I realize, wow, I’m pretty lucky, you know? I’m lucky that, you know, we’ve been together, I don’t know, like eight years now and he still wants to spend that kind of time with me.”

Talking about their age difference, Thomas said, “I didn’t really think too much of it because we’re so different. Everyone has commented on our age difference, and it is big; and I’m not someone who watches TV. So he’s somebody completely out of my world—not someone I’d necessarily think of.”

About a year after they met, the two of them exchanged wedding vows on June 29, 2012, as reported by Oprah Magazine.

Ever since then, he’s worked extra hard to keep his wife, whom he’s “madly in love” with, happy. “When you’re 26 years older than your wife, you’ve got to keep them faked out a lot,” he joked during an interview Ellen. “…You’ve got to keep her off balance so she doesn’t really think about what’s going on.”

To celebrate their 5th anniversary, the couple renewed their vows and Baldwin shared his reason to do so, saying, “I need reassurance. I need to know I still got you there. I need to know you’re not going anywhere.” And, as quoted by E! Online, Thomas added, “once you get married, you’re done. But it’s really good to say ‘hey I’m still in this.'”

Together, they are parents to four children and Baldwin still manages to share date nights with the woman he loves.

“Most nights, we have date night, which could mean we’re doing a puzzle. On Valentine’s Day, we ordered takeout,” Thomas previously told People’s Mom Talk.

Even if it’s simple, ordinary things like takeout, they make it a point to regularly spend time with each other. Thomas added, “My husband had just gotten his hip replaced. We walked, on one of his first [post-surgery] walks, to go get food, and we ate it out of the plastic. And then we looked at each other like, ‘Can we go to bed now?'”

She admitted that when it comes to parenting, Baldwin doesn’t take a step back. “He’s a good dad, a very good dad. I don’t think you ever know how they’re going to be until you experience it,” she said. “Everybody says, ‘Oh yeah, sure. I’m going to be with you, and I’m going to change diapers and do all these things,’ and you always worry that at 2 am you’re going to be alone with your child and your husband’s going to be snoring. But no, [Alec’s] really great. He wakes up with me every single time that she wakes up. He’s sweet.”

According to The Sun, Baldwin is now expecting his fifth child and he couldn’t seem happier to share a marriage and family with Hilaria.

When he’s note joking about his relationship, Baldwin admits without any hesitation, “I’m totally in love. I’m madly in love.”

Update: After this article was published, there has been news of Hilaria Baldwin having suffered an unfortunate miscarriage of their fifth child. Our thoughts and prayers are with the family.

References:
https://www.nytimes.com/2012/07/01/fashion/weddings/hilaria-thomas-alec-baldwin-weddings.html?mtrref=www.google.com&mtrref=www.nytimes.com&gwh=8DE7F7D59B8967512B304B4C9CA1EF43&gwt=pay&assetType=REGIWALL
https://www.dailymail.co.uk/tvshowbiz/article-2478048/Hilaria-Baldwin-opens-early-courtship-husband-Alec-takes-photo-shoot-baby-Carmen.html
https://www.yahoo.com/lifestyle/hilaria-baldwin-says-alec-way-romantic-hes-happy-sit-look-eyes-201357672.html
https://www.oprahmag.com/entertainment/a28101102/alec-baldwin-wife-hilaria-baldwin/
https://www.dailymail.co.uk/tvshowbiz/article-4880716/Alec-Baldwin-tells-Ellen-keeps-younger-wife.html
https://www.eonline.com/news/863608/alec-baldwin-accidentally-shares-secret-anniversary-plans-with-wife-hilaria
https://www.thesun.co.uk/tvandshowbiz/9958508/hilaria-baldwin-pregnant-alec-baldwin-fifth-baby-miscarriage/

Birth Photographer Captures Dad Delivering His Baby on the ER Floor in Extraordinary Photos

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As a mom of six, Jes Hogan thought she knew what to expect before welcoming her little boy. Yet when her baby Maxwell Alexander arrived in July, this little boy proved that his delivery was also going to be completely different than his siblings’ births — and one that the witnesses will never forget.

    • Hogan went to the hospital but was sent home when she wasn’t progressing. Four days later, she knew it was time.

      Birth photography

      Little Leapling Photography

      Hogan had experienced an uncomplicated pregnancy and wanted an intervention-free birth. After she didn’t dilate past four centimeters, she and her husband, Travis, went home to patiently wait for her contractions to intensify before heading back to the hospital four days later

  • But before they could get there, her water broke and Hogan knew this baby was coming fast.

    Birth photography

    Little Leapling Photography

    Hogan woke up in the middle of the night to a “strange, long” contraction and things started moving quickly. They left the house before she could even put shoes on and Hogan felt the baby coming as they were in the car. But Travis promised to get her to the hospital and he was determined to keep his word — even if that meant running a few red lights.

  • She barely got out of the car and just made it into the emergency room before screaming that the baby was coming.

    Birth photography

    Little Leapling Photography

    Hogan just made it through the second set of automatic doors and noted that she was lucky the floor wasn’t carpeted. She knew, even if the hospital staff didn’t realize it yet, this baby was being born right here. “I then started to take my pants off because I could feel my body pushing the baby’s head out,” she wrote on her birth photographer Little Leapling’s blog. “I reached down and could feel his head crowning with my hand.”

  • And she meant it. Hogan took off her pants right there and a nurse grabbed the baby’s head.

    Birth photography

    Little Leapling Photography

    Travis and the nurse both held the baby’s head as they laid her down.

    “I looked at my husband and said, ‘Travis catch him!'” Hogan recalled. “Without any hesitation he did just that as I felt my body involuntarily pushing his head the rest of the way out.”

  • Just the day before, Travis said there was no way he wanted to be involved in the delivery.

    Birth photography

    Little Leapling Photography

    “Of course when the time came, he didn’t have much of a choice,” Tammy Karin of Little Leapling Photography tells CafeMom. “Later, he told her, ‘It wasn’t as gross as I thought it would be.’ He was really excited and feels like he has a special bond with both his son and wife because of it.”

    More from CafeMom: This Is What It Looks Like to Be ‘Postpartum & Pregnant’ at the Same Time

  • It only took one push, and then baby Maxwell was born.

    Birth photography

    Little Leapling Photography

    After the baby’s head was delivered, the nurse removed his cord that was wrapped around Maxwell’s head. “He arrived on the floor just inside the entrance of the emergency room at 3:38 a.m.,” she wrote. “Less than 25 minutes from the time my water broke at home, and only a few moments after we stepped inside the hospital.”

  • Maxwell’s head was bruised from being delivered so fast.

    Birth photography

    Little Leapling Photography

    He also wasn’t crying at first and gave everyone a scare. “As it turns out, this is just his demeanor so far,” she wrote. “It was a bit scary only because he was so incredibly bruised from his entrance, but then he let out several more cries as they rubbed his back.”

    More from CafeMom: This Baby Rocks a ‘Placenta Bag’ & His Mom Doesn’t Care If People Hate It

  • But Hogan believes that everything was meant to be.

    Birth photography

    Little Leapling Photography

    “It’s worth mentioning that fate must have had a hand in this, the nurse that first reached us and helped guide baby the rest of the way out was an OB nurse at another hospital,” Hogan wrote. “She worked part time at our local ER, and I couldn’t be more glad that she was there that morning!”

  • After Travis delivered Maxwell, Hogan has a new sense of love for her husband.

    Birth photography

    Little Leapling Photography

    Travis cut the baby’s cord on the hospital floor, and after checking Mom’s vitals, they started to move her to the maternity ward. “I was also totally in love with the little person laying on me, and even more completely in love with my husband who didn’t miss a beat and kept his word that we would, in fact, make it to the hospital,” she wrote. “Even if it was only a few steps inside! My god, I truly don’t think I’ve ever been more enamored with that man.”

  • Maxwell was officially their smallest, quickest, and last delivery.

    Birth photography

    Little Leapling Photography

    “It’s still surreal. Baby is healthy, bruised, but so healthy …. And I know I mentioned him before, but Travis is truly my hero. I don’t have words for how thankful I am for him. He kept me calm, he kept us safe, he always takes excellent care of us, and he is the most beautiful father and husband,” she wrote. “…. It was my craziest birth, but also, the most perfect. It was not at all what I had planned, but it ended without any intervention, with a healthy baby, and amazing [supportive] people by our sides.”

Dog Lost for 2 Years in Disbelief When She Sees Her Owner — Then She Smells a Familiar Scent

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Pakita is a lovely dog. She was dropped off at a rescue shelter by a Good Samaritan after she got lost. She appeared depressed and sad.

The people who came to visit the dogs in the shelter always passed over since she was old. Most people prefer younger dogs.

Fortunately, one of the volunteers, Sivia Ferreyra, took Pakita under her wings and cared for the dog. All along, nobody knew Pakita had a home and was missing her owners already.

Nobody was able to take a good picture of the dog since she was always cowering and putting her head down. The workers were able to take a good shot of the dog and shared online for potential adopters.

One woman saw the dog and realized it was her son’s dog. They had been looking for Pakita for a long time. Ariel Naveira, her son, lost her two years ago. They had given up hope of seeing her again.

When Pakita’s photos surfaced online, Ariel set up a meeting for the next day. The dog was brought out but she appeared doubtful and withdrawn. Moments later, things changed when Pakita captured a familiar scent.

The dog burst out in excitement after spotting her owner. It was a moment of total disbelief from everyone.

Watch the story and SHARE on Facebook.

7 Foods That Cause Mucus In Your Body

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mucus

Many people only think about mucus or phlegm when they’re feeling ill. Mucus is that sticky annoying substance that makes your nose feel blocked. Phlegm is very similar to mucus in that way – but it’s produced from your lungs instead. Mucus is different, as it’s mostly in your nose and it can cause some nasty conditions such as sinusitis, or make you wake up with crusty eyes and a puffy face. It might not surprise you that there are some foods that cause mucus. Consuming these foods, especially when you are already under the weather, can make you feel worse.

The best way to avoid being affected by the effects of mucus is to rid your diet of foods that cause mucus production. That might not be very easy – and you don’t have to quit those foods cold turkey – but making a conscious effort to reduce them in your diet will yield effects straightaway. Eating these foods in moderation is also a good step to take. If you suffer from problems caused by excessive mucus, you’ll find yourself feeling much better just after a week of adjusting your diet. Without further ago, let’s get to this list of foods.

HERE ARE 7 FOODS THAT CA– USE MUCUS IN YOUR BODY

“Mucus is the cause of every disease. Eliminate the mucus and you eliminate the disease.” – Dr. Sebi

1. MILK AND DAIRY

Cheese, milk, yogurt and all other dairy products contain casein – molecules that increase mucus secretions. Therefore, consuming a lot of dairy products means that there will be more mucus in your throat and sinuses. Lactose, in general, is very bad for mucus production, too. Try replacing the milk in your coffee or cappuccino with a dairy alternative like almond. There are also a variety of plant-based milk that can do the trick – and feel free to experiment until you find the one that you like. If you’re feeling adventurous, try some dairy-free cheese and ice cream, too! You’ll be surprised at the great tastes you can find.

2. SUGAR

As much as you love sugary treats, you need to be aware of the fact that sugars are one of those foods that cause mucus in your body. Even sugar in your coffee or tea is in danger of making your body produce more mucus, as well as processed fruits and even simple things like glazed fruits. Try to replace sugar with anything you can find; honey and agave nectar are always two good alternatives. In baking, you can just use more fruit, which is a natural source of sugar.

3. MEAT AND OIL

This doesn’t mean that you need to turn vegetarian; however, if you do have the flu, it’s a good idea to avoid any kind of meat or fish because they will make your mucus discharge even worse. In the long-term, try to limit your meaty meals to several a week, rather than eating meat every day. With fish, try to consume even less, because fish is very rich in fatty acids and oils that can also contribute to mucus production.

4. SOY

If you’re looking for a dairy or meat alternative, try to steer clear from soy-based products, such as soy milk, tofu, and tempeh. They’re fine to eat in moderation – as is pretty much everything on this list – but when you’re ill, soy products can make you feel worse, so try to avoid them then. Look for something that has coconut in it instead, as that’s a good antioxidant and doesn’t cause as much mucus to be produced.

5. NUTS AND GRAINS

Bread, pasta, pizza dough, and all other carb-related foods are very rich in grains, which can worsen mucus production while you’re sick. Additionally, try to stay away from most beans and legumes when you’re ill because they’ll only make you sniff harder. Try to replace them with some freshly cooked vegetables instead.

6. ALCOHOL

No matter whether it’s beer, whiskey, vodka, or any other type of alcohol – drinking is discouraged while you’re ill because alcohol tends to dehydrate you and dehydration means that stronger mucus is going to form in your body. If you’re think about replacing alcohol with soft drinks, take note that carbonated sugary drinks can dehydrate you too. The best source of hydration while you’re ill is water – because there are no additives in it, and it can easily break down the mucus.

alcohol - foods that cause mucus

7. POTATOES

Fruit and vegetables are a part of every healthy diet, but that doesn’t mean that there are no vegetables that can cause increased mucus production in your body. Potatoes – and potato-like plants such as plantains – are full of carbohydrates, which isn’t great if you’re trying to fight mucus off, as they are foods that cause mucus in your body! Try to avoid potatoes while you’re ill and consume them sparingly when healthy.

FINAL THOUGHTS

It’s difficult to deal with excessive mucus because it feels like it’ll never go away – but it will, as long as you keep up the positive thinking and the healthy mucus-defeating diet! Continue to be positive and don’t deprive yourself of useful nutrients though, and if you feel very ill, always consult your doctor!

Nurse Explains What Smoking Every Day Does To Your Lungs

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smoking

Most people today know that smoking can seriously damage their health, yet 38 million Americans still smoke according to the CDC (Centers for Disease Control and Prevention).  The terrible health effects of what smoking does to your lungs merely scratches the surface about the health complications that can arise due to smoking. If you smoke or know someone who does, read on to find out just how severely smoking can impact your well-being.

HERE’S WHAT SMOKING EVERY DAY REALLY DOES TO YOUR LUNGS:

According to the NHS (National Health Service), smoking cigarettes every day poses the following risks to your lung and respiratory health:

  • First of all, smoking cigarettes lowers your immune system, making you more susceptible to coughs and colds. It can lead to more severe and fatal diseases such as emphysema, pneumonia and lung cancer. Smoking causes 84% of deaths from lung cancer and 83% of deaths from chronic obstructive pulmonary disease (COPD).
  • Smoking narrows airways and destroys lung tissue, which makes it harder to breathe. People with COPD will find themselves short of breath much faster during activities and usually have a persistent cough with phlegm and frequent chest infections.
  • You can also get mouth and/or throat cancer. Smoking causes more than 93% of oropharyngeal cancers (cancer in part of the throat).

Smoking every day can lead to inflammation build up in your lungs, which will make it harder to breathe and restricts air passages. Your lungs have tiny air sacs, or alveoli, that help with oxygen exchange. Smoking destroys these air sacs, and they don’t grow back, so you cause permanent damage to your lungs when you smoke.

If you’ve been wondering why smokers tend to get more colds and infections than non-smokers, it’s because smoking paralyzes and even kills cilia, the tiny hairs in your airways. These hairs clean out mucus and dirt so your lungs stay healthy and debris-free. Without these hairs, you will have a higher risk of infection because nothing is there to filter out contaminants.

Even if you don’t develop lung cancer or other lung complications, you still have a higher risk of mortality than non-smokers. According to a study in BMJ Journals, men and women in Norway who smoked 1-4 cigarettes per day had a significantly higher risk of dying from ischaemic heart disease and other causes. Women had a higher risk of dying from lung cancer.

Now that we’ve gone over the risks of smoking every day and what it does to your lungs, we want to actually show you what your lungs will look like after smoking every day for 20 years (just in case the possible development of disease wasn’t enough).

stop smoking

Amanda Eller, a nurse from North Carolina, decided to upload videos to Facebook illustrating what a smokers’ and non-smokers’ lungs look like after 20 years. In the first video, she blows air into the lungs of the smoker to illustrate what happens to your lungs from smoking. In the second video, she blows air into the lungs of the non-smoker. You can easily tell which lungs belong to the smoker based on the color; the black lungs are the smokers’, and the pink, healthy looking ones are the non-smokers’.

What Exercises You Need to Choose According to Your Leg Shape

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We are all perfect in own imperfections. But if you think that your leg shape may need a bit of a correction, it’s possible to accomplish if you just select the right exercises. The workouts can’t be random and the selections differ depending on what you need to work on. For some corrections, you may need to strengthen the outer muscles and stretch the inner ones, while for others it’s exactly the opposite.

Stand straight, place your feet together, and have a look in the mirror at where your legs touch. Pay attention to your thighs, knees, calves, and ankles.

1. Bow-legged shape

What Exercises You Need to Choose According to Your Leg Shape

If your knees bend slightly outward when you are standing straight, you might have a bow-legged shape. To fix this, you need to work on strengthening the muscles that will pull your knees closer to each other and also on stretching the muscles that are pulling them out. This will indirectly improve their shape.

Pistol squats

One-leg squats, or pistol squats, work on gluts and the insides of the thighs.

  • Stand straight, engage your core.
  • Lift your left leg keeping the knees soft.
  • Lower down squatting on the right leg.
  • Repeat 10 times for each leg.

Note. At first, you may need to use a wall or a chair for some balance while building enough strength.

Figure 4 stretch

The figure 4 stretch works on the hip’s internal rotators and improves the flexibility of the hip muscles.

  • Lay on your back, place your right ankle on the top of your left knee.
  • Bring the legs up.
  • Grab the left leg below the knee, hold for 30 seconds.
  • Slowly return to the starting position.
  • Repeat on the other leg.

Toe touch

Toe touch focuses on stretching the hamstrings and the outer thighs.

  • Stand straight, place your feet just a bit apart.
  • Bend down and reach for your toes.
  • Pay attention to keeping your knees together, you can use a towel if you need help. Just roll up the towel and hold it with your knees.
  • If it feels too easy, elevate your heels slightly.
  • Repeat 10 times.

2. Knock-kneed shape

What Exercises You Need to Choose According to Your Leg Shape

If the thighs are close to each other, but the shins don’t touch you might have knock-kneed legs, also called X-shaped. This might be caused by weak muscles on the outside of the hips and thighs, and very tight muscles on the inside of your thighs.

Side lunges

Side lunges target the inner and outer thighs and hips.

  • Stand straight, place your hands on your hips.
  • Take a big step to the right, bending the right leg, and keep the left leg straight.
  • Repeat 10 times.
  • Repeat on the other side.

Lying hip abduction

What Exercises You Need to Choose According to Your Leg Shape

Lying hip abduction works on the outer thighs and hips.

  • Lay down on your side
  • Raise your top leg up. You can keep your legs straight or slightly bent.
  • Repeat 10 times on each leg.

Side step-ups

What Exercises You Need to Choose According to Your Leg Shape

Side step-ups also improve the strength of the outer thighs.

  • Stand near a bench, place your left foot on the bench, and lift up your body, placing your second foot on the bench.
  • Repeat 10 times on each side.

3. False curvature

What Exercises You Need to Choose According to Your Leg Shape

If your knees touch but your lower legs go outward and look too skinny, you might have false curvature. The key for correcting this is increasing the muscle bulk in your lower legs to make up for the visual imperfection.

Heel raises

What Exercises You Need to Choose According to Your Leg Shape

Heel raises increase calf strength.

  • While standing, place your feet flat on the ground in their natural position, and hold a chair or a wall for balance.
  • Raise up on your tip-toes.
  • Repeat 10 times.

Walking or running on stairs

  • Walking or running on the stairs will strengthen your glutes, calves, and hamstrings. Stairs or a step machine — the choice is yours.

Deep knee bends

Deep knee bends cause your muscles to contract, which increases blood flow, and makes all exercises more effective, while also preventing strains.

  • Place your feet shoulder-width apart.
  • Squat as low as you can manage, keeping your feet flat on the floor.
  • If it feels too easy, elevate your heels slightly.
  • Repeat 10 times.

4. Normal shape

What Exercises You Need to Choose According to Your Leg Shape

If your legs touch each other at the upper thighs, knees, calves, and ankles, having only one tiny gap from the ankles up to the middle of the calves, consider yourself lucky. This shape is considered normal. But as we all know, perfection has no limits, so it might be a good idea to practice some of the most common exercises to keep your legs toned and strong.

Squats

Squats cover multiple muscle groups including hamstrings, calves, abs, and glutes and are considered to be one of the most effective exercises for your lower body.

  • Place your feet shoulder-width apart and squat.
  • Make sure that you keep your back straight. Remember, you can use weights or just your body weight, it all depends on your personal strength.
  • Repeat the exercise 10 times.

Glute bridge

The glute bridge tones abs, hamstrings, and glutes (hence the name).

  • Lay flat on the floor, bend your knees, and keep your feet directly under your knees.
  • Lift your hips up and squeeze your glutes.
  • Hold for a few seconds and return to the starting point.
  • Repeat 10 times.

Walking lunges

Walking lunges work your entire leg, including your thigh muscles, and also help with symmetrical toning.

  • Grab weights, if you use any, take a big step forward, and lower your body into a lunge.
  • Push your back foot up and step next to your front foot.
  • Do 10 walking lunges, then turn around and do another 10 walking lunges back to the starting point, making sure that the front leg knee is always at a 90° angle.

Keep in mind, exercises cannot change the way bones and joints are structured, but it can improve the severity of some conditions and totally help with some mild issues.

What do you think about our selection? Which one would you try first? Or maybe you know of other workouts that are very effective at making the legs look perfect. Tell us your thoughts in the comment section below.

9 Easy Health Life Hacks to Make Your Body Feel Like New

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Most of the time, we think that being healthy takes a lot of effort, time, and money. But in reality, you can turn your life around and feel healthier simply by incorporating a few new habits into your daily routine. For example, you can whiten your teeth using fruit and enjoy an extra cup of hot coffee for a healthy gallbladder. In this article, we’ll show you how many natural and affordable ways there are out there to treat yourself.

1. Try grape juice to heal your migraines.

9 Easy Health Life Hacks to Make Your Body Feel Like New

If you suffer from migraines and are looking for a more natural way to stop the insufferable pain, then grape juice is the answer. Since migraines mainly come from an imbalance in brain chemicals such as serotonin, grape juice can come in and save the day. It will not act as a painkiller but as a preventative. So the minute you feel a migraine coming on, take some grape juice to prevent it.

Since grapes are rich in vitamin C, vitamin A, and vitamin B2, they can help stop you from getting a migraine. Let us break it down for you. Vitamin B2, otherwise known as riboflavin which is responsible for treating migraines, helps to balance out the chemicals in your brain and acts as an iron antagonist to reduce the iron levels in your blood that might be causing migraines.

2. Eat salmon to help your hair grow out shiny and healthy.

9 Easy Health Life Hacks to Make Your Body Feel Like New

Healthy looking hair is something that all of us dream of, especially those mornings when we wake up, look in the mirror, and wonder how our bad hair days far outnumber the good ones. The thing is, it’s not just what you put on the ends of your hair, but also what you eat. The key trick here is salmon. Salmon is rich in vitamin D and omega-3 fatty acids which are essential to keep your hair and scalp hydrated.

In addition, omega-3 lubricates the scalp and keeps hair follicles clean and healthy. Since omega-3 is really a protein, a lack of it prevents the normal pace of hair growth. So the more salmon you eat, the healthier you and your hair will be. In addition, due to its moisturizing effects, omega-3 reduces inflammation, helps treat dandruff, and reduces dryness which all contribute to hair breakage.

3. You can shed extra pounds by drinking lemon + salt water.

9 Easy Health Life Hacks to Make Your Body Feel Like New

It’s a known fact that lemon water in is healthy for you, but most of the time it’s just not as tasty as a glass of orange juice or even an energy drink. Lemon and salt are the 2 magic ingredients that help flush out toxins from your body and help shed extra pounds quite fast. This is because it increases your bowel movements and decreases your appetite, thus eliminating excess calorie intake.

Lemon and salt water can also speed up your metabolism and there’s even research to back this up. According to the National Institute of Health, drinking plenty of water increases your metabolism by increasing the mitochondrial function (which helps to generate more energy in the body without needing any calories to do so) and generates thermogenesis (the metabolic process where calories are burned faster to produce heat).

4. Whiten your nails using toothpaste.

9 Easy Health Life Hacks to Make Your Body Feel Like New

Experiencing some yellowing around and on your nails is absolutely natural, but sometimes it’s not a good look. So if you’re looking for a way to naturally whiten your nails, toothpaste is the answer. Not only does toothpaste whiten and protect your teeth, but it also does the same for your nails since they are both keratin based.

  • For this hack, simply take a clean toothbrush, apply some toothpaste on the tip of it, and start to lightly scrub/brush your nails with it. Let it sit there for a minute, wash your hands as usual, and voilá!

5. Stimulate hair growth by creating your own hair growth serum.

As we mentioned above, diet is key when it comes to faster and healthier hair growth, but for those of you who would like to go a step further, we’ll show you how to create your own hair growth serum. The first ingredient you’ll need is castor oil. It contains important nutrients such as vitamin E to moisturize your scalp, omega-9, and omega-6 fatty acids, as well as minerals that will help moisturize and penetrate your scalp.

The second one is avocado oil which is rich in vitamins and minerals such as oleic acid, which is a monounsaturated omega-9 fatty acid that can help nourish your hair and protect it from breaking. It’s the only oil that has the ability to penetrate the hair shaft and moisturize it instead of just sitting on your hair and acting as an oily layer.

The final ingredient is coconut oil, which is considered the king of all oils for many different reasons. To begin with, coconut oil is the only oil that you can apply on your hair and prevent it from losing protein. Since it’s rich in omega-3, omega-6, and omega-9 fatty acids, it also protects the hair shaft from environmental and sun damage.

Here’s how you make the mixture:

  • Fill a small container with 1/3 castor oil, 1/3 avocado oil, and 1/3 coconut oil.
  • Shake the bottle really well.
  • Apply it to your scalp and hair and massage it in for 10 to 15 minutes.
  • Let it sit there for 30 minutes to 1 hour.
  • Shower and then apply some oil to the ends of your hair while it’s still wet.
  • Repeat this 3 times a week.

6. Eat your breakfast within the first 30 minutes after you wake up.

9 Easy Health Life Hacks to Make Your Body Feel Like New

Right after you’ve had your lemon and salt water right when you wake up, it’s important to have your breakfast within half an hour after you’ve opened your eyes. Even when you don’t feel hungry, missing your breakfast is a huge mistake especially when you’re trying to lose or maintain weight. According to the National Weight Control Registry, more than 70% of people who were on a successful diet ate breakfast within half an hour after waking up.

This is because your metabolism is relatively slow when you sleep, and it takes an hour for it to start working at a normal pace. So, eating breakfast before your metabolism is completely awake will make you feel fuller for a longer time and it will prevent you from eating a heavier breakfast or a bigger meal later in the day.

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7. Drink hydrolyzed collagen instead of applying it to your skin.

9 Easy Health Life Hacks to Make Your Body Feel Like New

Aging is something that most of us never really come to terms with and it’s often first noticed in your skin’s appearance. We all try to bring our skin “back to life” by purchasing moisturizers, masks, and serums that are rich in collagen (the protein responsible for keeping our skin tight and glowing in our 30s).

The thing is, collagen, or even hydrolyzed collagen, doesn’t penetrate the skin to the point where it will help it to bind with other proteins and improve your overall health. So the best way out of aging is to take supplements. According to research, taking hydrolyzed collagen can slow down aging by 27%, improve bone health, boost muscle mass, prevent bone loss and osteoporosis, and relieve joint pain.

8. Whiten your teeth using fruit.

9 Easy Health Life Hacks to Make Your Body Feel Like New

The best thing anyone can wear is a bright smile, but what about those times when you don’t feel confident showing your teeth because they seem a little bit yellow? Well, don’t worry because you can change all that depending on your diet. Fruits and vegetables that are rich in anti-oxidants can work wonders when it comes to removing yellow stains from your teeth.

  • Strawberries can help whiten your teeth and remove both coffee and wine stains.
  • Apples act as natural stain removers because they help produce more saliva in your mouth and serve as a “self-cleaning” agent.
  • Oranges or any kind of tart fruit help to neutralize the acidity of your mouth that causes tooth decay.

9. Drink more coffee for a healthy gallbladder.

9 Easy Health Life Hacks to Make Your Body Feel Like New

Even though coffee might be associated with an unhealthy diet, coffee in its purest form is actually good for you. Think about it: it’s bean juice made out of hot water and has a lot of health benefits that we’ve covered before in other articles. One of coffee’s most important benefits is that it promotes a healthy gallbladder.

According to research, coffee activates contractions in the gallbladder which is believed to be caused by the caffeine in it. In addition, research has revealed that increased gallbladder contractions resulting from coffee can prevent minor crystals in the gallbladder from becoming large gallbladder stones. So, you’d better get yourself a cup of hot coffee for a healthy gallbladder and next time someone tells you that you’re addicted, show them this article!

Which of these healthy life hacks would you like to try? If you have any health hacks or tips to offer us, we’d love to read them in the comments!

Preview photo credit depositphotos.com

If You Eat 2 Bananas Per Day For A Month, This Is What Happens To Your Body

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One of nature’s most underrated fruits, the bananas are one of the most popular foods in the world because of their perfect portion size, natural protective wrap and cheap price. But did you know that bananas can provide you with some amazing health benefits? Eating 2 bananas a day can help you control your blood pressure, keep your bowels healthy, lose more weight  in your body and protect your eyesight.

Bananas contain the natural sugars sucrose and fructose which give them their sweet flavor, but are also packed with vitamins, minerals and fiber which makes them a healthy addition to your lunch. In particular, bananas offer a decent amount of vitamin B6, vitamin C, manganese and potassium. The average banana contains 467 milligrams of potassium and only 1 milligram of sodium, which can protect against atherosclerosis. Besides the cardiovascular benefits, the potassium found in bananas helps promote bone health by decreasing the amount of calcium excreted through urine and preventing the bones from thinning out at a fast rate.

As with any other fruit, the nutrient content of bananas changes as they ripen. In this case, as a banana ripens and turns dark yellow, its levels of antioxidants that protect your body against heart diseases and cancer increase. And according to recent studies conducted in Japan, the full ripe bananas with dark patches on their skin produce the largest quantity of TNF (Tumor Necrosis Factor), a cytokine that fights abnormal tumor cells in the body by stimulating the production of white blood cells and assisting their communication.

So, the riper the banana the better it’s immunity-boosting and anti-cancer properties – in fact, bananas with dark spots are 8 times more effective in improving the function of white blood cells than green bananas. Research done on ripening bananas confirmed that TNF prevents tumor cells from growing and spreading. So instead of throwing away bananas that have developed dark spots with the assumption they’re rotten, eat them to get a nice boost of nutrients that can protect your health from various serious diseases.

But that’s not all that bananas have to offer to your health. Here’s a list of 6 more proven health-enhancing benefits of the tasty yellow fruit:

1. Heartburn

As an alkaline fruit, bananas are incredibly powerful for providing instant relief from acid reflux and heartburn. Eating bananas regularly will neutralize the acid in the stomach and help you get rid of acid reflux completely.

2. Energy

The potassium found in bananas protects your muscles from cramps, while the carbs provide you enough energy to endure a strenuous workout. Bananas release energy slowly, so they will keep you energized for longer than other popular sweet foods.

3. Anemia

Bananas are high in iron, so they can help those with anemia by stimulating the production of hemoglobin. Increasing the red blood cell count also contributes to increased circulation of blood to all parts of the body.

4. Ulcers

Bananas are maybe the only raw fruit that’s able to reduce the acids of ulcers by coating the stomach lining and protecting it against irritation. Bananas also contain protease inhibitors, which eliminate the harmful bacteria that have been linked to the development of stomach ulcers.

5. Constipation

The fiber in bananas will help remove the stool in the intestinal tract and restore healthy and regular bowel movements.

6. Stress and anxiety

Bananas contain tryptophan, a compound needed by our bodies in order to make serotonin. Furthermore, the potassium in it helps improve brain function by sending more oxygen to the brain cells, while the B vitamins calm the nervous system and contribute to an improved mood.

Source: http://www.trainhardteam.com

10 Reasons Why You Should Eat An Entire Avocado Every Day

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If there is one thing we can all agree on when it comes to fruits, is that avocado is somewhere on top of the list thanks to its incredible taste as well as health beneficial properties such as minerals, vitamins and nutrients.

Studies have revealed that consumingavocados on a regular basis can actually provide our bodies with numerousbenefits, which is why in this article we are going to tell you more about thefruit, and give you 13 more reasons to consume avocados every day.

1.Quality Nutritional Profile

For many unfamiliar, a single serving of avocado provides over 20 of the crucial vitamins, minerals and properties our body needs to function properly throughout the day. It contains vitamin C, K, E, B6, copper, potassium, folate, pantothenic acid and more.

2. Healthy Fat

Avocados are loaded with good monounsaturated fats which greatly help lower the cholesterol levels and reduce the risk of heart attacks and strokes.

3. Cholesterol Levels

As we mentioned above, this fruit does a great job when it comes to lowering the blood triglycerides and LDL cholesterol levels, while increasing the HDL levels.

4. Aphrodisiac

This greenish fruit is filled with saturated fats as well, which play a positive role when it comes to testosterone in our bodies and improving the love drive.

5. Weight Loss

Consuming avocados on a regular basis will make you feel full and prevent food, snacks, and sugar cravings.

6. Blood Pressure

All the potassium stored in avocados help regulate blood pressure.

7. Nutrient Absorption

Adding avocados to your meals helps boost the nutrients absorption processes in the body.

8. Arthritis

Numerous studies have shown that the extracts from avocado and soybean oil can efficiently treat the arthritissymptoms of the bones, known as osteoarthritis.

9. Eye Health

The fruit has been found to contain large amounts of zeaxanthin and lutein, two components which can help slow down and reverse the process of macular degeneration, and thus improve eye health.

10. Pregnancy

Avocados are packed with potassium, folate, vitamin C and vitamin B6, and all of these are essential for the baby’s tissue and brain development, as well as the fetus development.

11. Prevents Diabetes

Consuming half or a whole avocado per day will greatly help your body in regulating blood glucose levels, insulin and lower the overall risk of diabetes.

12. Fiber

Avocados are rich in fiber as well, 25% soluble and 75% insoluble.

13. Bone Health

Consuming this fruit on a regular basis will help strengthen the bones, as the fruit itself contains copper, vitamin K and folate.

Source: naturalcuresworld.com

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