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  These
buttocks exercises are excellent for women who tend to be flat-butted
and want to build a nice round muscle back there. And for those
of us who carry around a large posterior, remember: if it's big,
make it high, round and hard! - and these exercises will do it.
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  Processed
food tends to be high in salt and sugar and low in nutritional
value. The process of milling, refining, flaking, puffing and
preserving destroys many of the essential vitamins, minerals and
trace elements. Few of these are replaced by "enriching."
In addition, processed foods often contain chemical additives
which can cause allergic reactions, upset the delicate chemical
balances within the body and impede the absorption of essential
vitamins and minerals. Hyperactivity and learning disabilities
in some children have been linked to food colorings and flavorings.
Make a habit of reading food labels before you buy. Avoid products
that contain such questionable additives as nitrates, saccharin,
sodium, artificial colorings and petroleum additives such as BHA
and BHT.
This month, try to junk the junk food entirely and stick to foods
that are as close to their natural, living or growing state as
possible. |
***
 
Stuffed
Chard Leaves
16 large leaves Swiss chard
2 1/2 cups cooked brown rice
1 onion, chopped
1/4 cup low-fat cottage cheese
1 egg, beaten
1/2 cup chopped parsley
3/4 cup raisins
1 teaspoon dill weed
Preheat oven to 550°. Saute onion in oil. Mix all ingredients
except chard.
Wash and dry chard leaves and remove stems. Place 2 tablespoons
of filling on the underside of the leaf, a third of the way from
the bottom. Fold over the sides of the leaf and roll up into a
square packet. Place seam-side down in a greased casserole. Cover
and bake for about 50 minutes, or steam in a steamer basket over
boiling water until the leaves are tender, about 20 minutes. Bake
any extra filling and serve with stuffed leaves. Serves 6 to 8.
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***
 
Exercise 1.
Buttocks Stretch
Lying on your back with legs straight, flex your left knee, grab
your left foot with both hands, and stretch it across your groin
until you feel a good stretch in the left hip. Repeat to the other
side. |
 Exercise
2.
Buttocks Lift
1. Lie on your back, knees bent, feet and knees parallel and a
little more than hip-distance apart. Raise your pelvis and lower
slightly as you release the muscle. Do not touch the floor with
your but-tocks during the exercise. The movement is small but
very concentrated. As you lift up, squeeze the buttocks muscles.
Be careful not to let your back arch. Continue this raising and
lowering in a rhythmic motion until the muscle begins to burn.
2. Place your feet wider apart. Bring the knees farther apart
as you release the buttocks; press the knees together as you push
the buttocks up and squeeze. Continue this opening and closing
of the knees, resisting the motion as you close the knees and
squeezing hard as you lift the buttocks. Keep a steady and rhythmic
tempo going for as long as you can. Be careful not to arch your
back.
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Exercise 3.
Groin and Hip Stretch
Sit with your legs spread a comfortable distance apart. Slowly
lean forward from your hips, keeping your hands out in front for
balance. Don't round your back or drop your head. The movement
is from the hips. The back must be straight, the backs of the
knees pressed into the floor. Hold and release. Remember to breathe
normally. After stretching to the center, repeat to the right
and to the left. |
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Jane Fonda's Abs, Buns & Thighs workout can be purchased
from Amazon (Click Here to View)
and ebay - which usually works out to cost less. Note:
Video box cover may vary depending on the year it was
published (or republished due to popularity!)
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