To Reduce Cellulite

• Use cinnamon sticks to make tea.
• Add cinnamon powder to coffee beans before grinding to give your morning java a blood sugar boost.
• Add ½ to 1 teaspoon to oatmeal or any hot cereal.
• Add ½ to 1 teaspoon to your favorite smoothie.
• Make sweet potato cinnamon “fries.”  Cut a sweet potato into “disks.”  Spray a cookie sheet with olive oil and place potato disks in single layer on the cookie sheet. Spray the potatoes with the olive oil. Sprinkle potatoes with cinnamon and bake at 425°F for 20–25 minutes, turning halfway through the cooking time.
• Core an apple, then cut in half from top to bottom. Sprinkle with cinnamon and bake at 375°F for 20 minutes or until the apple is soft.

• Invest in a good pair of comfortable shoes. Make sure you go to an actual running store to be fit for running/walking shoes that fit your particular feet.
• Stretch before and after each walk. Take 10 to 15 minutes to loosen up your legs, arms, back, and shoulders before and after each workout.
• Exercise outside if weather allows. Take time to rejoice in nature and the change of the seasons. Listen for the crunch of snow underfoot and the crispness of the winter air. If the weather in your area simply doesn’t allow for outside activity, move your routine to a nearby mall or try the treadmill at a nearby gym.
• Never rest on your laurels. In order to avoid plateauing, be sure to build upon each success. If you start off walking for 10 to 15 minutes a day three days a week, try building to 20 to 30 minutes a day 4 or 5 days a week; work towards a goal of walking for one hour a day, 6 to 7 days a week. You can also include more hills in your walk, or gradually increase your rate of speed.
• Build a community around exercise. Find a walking partner or join a running club. It is easy to find excuses for not taking your morning walk, but it becomes more difficult if someone is waiting for you on the corner or at the gym.

Along with hot flashes, night sweats, and loss of libido, many women have to worry about bone loss when they reach menopause. Osteoporosis is a common effect of menopause that, fortunately, can be prevented. However, mainstream medicine would have you believe that prevention is as easy as taking a pill once a day or once a month. But emerging science has shown that these so-called "bone-building drugs"--or bisphosphonates--are not all they're cracked up to be.

I wrote about the increasing dangers of bisphosphonates in the September issue of my newsletter. The mainstream media reported on these same dangers just last week. The most recent news is that the FDA is requesting labeling changes in the Warnings and Precautions section of bisphosphonates stating that these drugs could make bones weak and more likely to break. You read that right--the very drugs that are used to prevent bones from breaking are actually making them more likely to break!! 

As I wrote a few months ago in my newsletter, your body is designed to naturally rebuild bone. And as we get older, we can help that process along:

Every three to six months, your bones undergo a complete renovation. During the breakdown process, a team of bone cells—osteoclasts—secretes an acid that dissolves old bone. Once they have broken down enough bone to create a small hole, they die and the remodeling phase begins. At this point, a new team of cells—osteoblasts—takes over. Osteoblasts are responsible for producing collagen fibers and other substances that allow your bones to be stronger and more flexible, thereby enabling the bone to withstand physical trauma and injury.

Sadly, conventional medicine’s attempt to treat osteoporosis only addresses one-half of the problem…and not the right half. As it turns out, the supposed “bone-building” bisphosphonates, like Boniva and Fosamax, don’t build new bone at all. All they do is prevent the osteoclasts from breaking the bone down, thereby keeping old, tired bone around longer than Mother Nature intended. This reduces bone quality and actually increases fractures in unusual locations, such as mid-shaft on the thigh.

However, many doctors continue to push bisphosphonates on patients while ignoring all of the dietary, exercise, and supplement research out there (with the occasional nod to vitamin D and calcium). Worse yet, they also continue to ignore the myriad of disturbing side effects associated with bisphosphonates, including arthritis, muscle pain, esophageal cancer, and kidney and liver toxicity, and rotting of the jawbone.

If you are taking bisphosphonates, I urge you to talk to your doctor about taking a more natural approach to protecting your bones that includes exercise; nutrients like calcium, vitamin D, and magnesium; cutting-edge treatments like low frequency pulsed electromagnetic field therapy; and maintaining a healthy, alkaline diet.

To learn more about protecting your bones, and staying healthy during all stages of menopause, visit my Web site.
 

1. Start in downward-facing dog. Inhale and draw your torso forward until your arms are perpendicular to the floor and your shoulders are directly over your wrists, torso parallel to the floor.
2. Press your outer arms inward and firm the bases of your index fingers into the floor. Pull your shoulder blades against your back, then spread them away from the spine.
3. Lower your hips and tailbone toward the floor as you lengthen toward your heels. Lift the base of your head away from the back of your neck and look straight down at the floor, keeping your throat and eyes soft. (This pose should feel like the beginning of a push-up.)
4. Hold 30 seconds to 1 minute.

Side Plank Pose

1. Start in downward-facing dog. Shift onto the outside edge of your left foot, and stack your right foot on top of the left. Now swing your right hand onto your right hip, turn your torso to the right as you do, and support the weight of your body on the outer left foot and left hand. Make sure that the supporting hand isn’t directly below its shoulder.
2. Position the hand slightly in front of its shoulder, so the supporting arm is angled a bit relative to the floor. Straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor.
3. Strengthen the thighs, and press through the heels toward the floor. Align your entire body into one long diagonal line from your heels to the top of your head.
4. If you'd like, you can stretch the top arm toward the ceiling, parallel to the line of the shoulders. Keep the head in a neutral position, or turn it to gaze up at the top hand.
5. Hold this position for 15 to 30 seconds.
6. Come back to downward-facing dog, take a few breaths, and repeat to the right side for the same length of time. Then return to downward-facing dog for a few more breaths, and finally release to the ground.

1. Start in downward-facing dog. Exhale and step your right foot forward between your hands, aligning your knee over the heel. Keep your left leg strong and firm.
2. Inhale and lift your body upright. At the same time, sweep your arms wide to the sides and raise them overhead, palms facing. Be careful not to overarch your lower back.
3. Lengthen your tailbone toward the floor and reach back through your left heel. This will bring the shoulder blades deeper into the back and help support your chest. Look up toward your thumbs.
4. Taking care not to press your front ribs forward, draw them down and into the torso. Lift the arms from the lower back ribs, reaching through your little fingers. Hold for 30 seconds to a minute.
5. Exhale, releasing your torso to the right thigh. Sweep your hands back onto the floor, and, with another exhale, step your right foot back and return to down dog. Hold for a few breaths and repeat with the left foot forward for the same length of time.

1. Stand straight, with arms to side, palms facing forward.
2. Inhale and raise your arms straight overhead. Keep the arms parallel, palms facing inward, or join the palms.
3. Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will bend over the feet, and your torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.
4. Keep your shoulder blades open and pushed toward your back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.
5. Hold for 30 seconds to a minute. To come out of this pose, straighten your knees as you inhale, lifting strongly through the arms. Exhale and release your arms to your sides and back into standing position.

Boat Pose

1. Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet. Lift through your chest and lean back slightly, working to keep your back straight. Be sure you are sitting on the "tripod" of your two sitting bones and tailbone.
2. Exhale and bend your knees, then lift your feet off the floor, so that your thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor and lift your pelvis toward your navel. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. If this isn't possible remain with your knees bent, perhaps lifting your shins parallel to the floor.
3. Stretch your arms alongside your legs, parallel to each other and the floor. Keep your shoulder blades open and pushed toward your back and reach out through your fingers. If this isn't possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs.
4. While the lower belly should be firm, it shouldn't get hard and thick. Try to keep the lower belly relatively flat. Press the heads of the thigh bones toward the floor to help anchor the pose and lift the top sternum. Breathe easily. Tip the chin slightly toward the sternum so the base of the skull lifts lightly away from the back of the neck.
5. Try to hold the pose for 10-20 seconds. Gradually increase the time of your stay to 1 minute. Release the legs as you exhale and sit upright as you inhale.

1. Stand straight, with arms to side, palms facing forward.
2. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.
3. Bring your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot.
4. Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.
5. Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in prayer pose. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.
6. Hold for 30 seconds to 1 minute. Step back to standing on the exhale.
7. Repeat for the same length of time with the legs reversed.

Step 5 to Cellulite Free Skin: Professional Treatment

Every so often, it's nice to be pampered--especially when the treatment results in cellulite free skin! When it comes to reducing the appearance of cellulite, you can indulge in a professional treatment called VelaSmooth, which is the first FDA-approved noninvasive medical treatment for cellulite reduction. It uses a combination of radiofrequency and infrared emissions. During the 30-minute session, the system mechanically manipulates, massages, and vacuums the skin, all to increase circulation and metabolism, stimulate fibroblast activity for increased collagen production, and enhance distribution of fat cells.

Step 4 to Cellulite Free Skin: Boost Your Collagen

It takes great nutrition to produce the abundant, strong, and healthy collagen that supports beautiful, smooth, cellulite free skin.

To reduce cellulite, the collagen-boosting nutrients you should be taking daily include:

• Silicon (4 mg)
• Vitamin C (1,000 mg)
• Biotin (2,500 mcg)
• Bioflavonoids (100–300 mg)
• Rutin (400 mg twice daily)
• N-acetyl glucosamine (500 mg), and
• Alpha lipoic acid (25 mg)

In addition, studies show that conjugated linoleic acid (CLA) increases collagen levels while also keeping fat cells from accumulating more fat and becoming larger. I recommend 3,000 mg of CLA daily, in divided doses and taken with meals. Try Tonalin CLA  or TonaLean-3.

Biopsies of cellulite show that, unlike fat in other areas of the body, the fat within cellulite is inflamed. Research on diabetics has clearly established that the high-carbohydrate diet of affluent cultures not only predisposes a woman to diabetes but also profoundly increases her circulating levels of inflammatory compounds, increasing her risk of developing cellulite.

To dampen inflammation and, as a result, reduce the appearance of cellulite, adopt a Mediterranean-type diet that’s rich in fruits, veggies, whole grains, legumes, raw nuts, and the occasional cold-water fish like salmon, trout, and tuna.

Step 2 to Cellulite Free Skin: Boost Your Cardio and Metabolism

Increasing your lean-to-fat ratio requires gaining muscle first, which naturally makes fat melt away. So engage in muscle-building exercises at least two to three days per week. 

In addition, boosting your metabolism is important because, as your metabolism ramps up, your body’s sensitivity to insulin—which interferes with fat breakdown in cellulite-prone areas—sharpens, and circulating insulin levels go down. Enhanced metabolism also increases fat loss throughout the day, even when you’re idle.

To increase oxygen supply, boost your metabolism, and reduce the appearance of cellulite, engage in aerobic exercise for at least 45 minutes, at least six days a week.

Cellulite is a misunderstood condition. Here are some common myths debunked:

Myth #1: Cellulite is due to obesity. No, it isn’t. It’s true that increased fat can accentuate cellulite’s appearance. But even slender, fit female athletes can have cellulite.

Myth #2: Cellulite is caused by advancing age. No, it isn’t. It occurs in up to 98 percent of women over 20.

Myth #3: Cellulite is abnormal fat tissue. No, it isn’t. It’s a connective tissue disorder that happens when strands of the connective tissue “fishnet,” which normally hold subcutaneous fat smoothly in place, break. Fat then bulges through the breaks and creates that lumpy look.

Myth #4: Cellulite is inherited. Only in the sense that being female is inherited. There are several contributing factors, including insulin resistance, lack of exercise, and the hormonal peaks and valleys associated with menstruation and pregnancy.

Knowing this, I am going to give you five steps you need to know to be cellulite free. These steps can be used in addition to the other tips Kimberly and I have given you on this blog, including dry brush massaging and using my latte lather.

Step 1 to Cellulite Free Skin: Hormone Balance

I briefly touched on the connection between cellulite and estrogen levels here. To reduce the appearance of cellulite, some of the best hormone-balancing supplements you can use include black cohosh, genistein, and hops.





 

To reduce cellulite, use any of the hormone-balancing solutions I discuss throughout my blog. You can also try dry brushing and my "latte lather," both of which reduce the appearance of cellulite from the outside.