3-Ingredient Cleaning Recipe to Make Your Oven Shine With No Scrubbing Required

We will do it in two steps: First the oven itself and then the window.

 This is what you´ll need:


Spray bottle

Baking soda

A rag


A small bowl

This is how you clean your oven:

The Oven

1. Remove the oven racks.

2. Mix a couple spoons of baking soda with some water in the bowl. The goal is to mix it into a paste that´s easily spreadable on the surfaces that need cleaning.

3. Spread the paste on the inside of the oven. The baking soda will turn brown.

4. Let sit over night. The baking soda will need at least 12 hours to work it`s magic.

5. The day after: Take a wet rag and wipe out as much of the baking soda as possible.

6. Put some vinegar in the spray bottle and spritz it on the surfaces where you still see residues of baking soda.

7. Wipe with a wet rag.

8. Put the racks back in to the oven.

9. Turn on the oven on a low temperature for 15-20 minutes to let it dry.

The Window

1. Take the baking soda and add some water to get a thick paste.

2. Apply the paste on the window.

3. Let sit for 30 minutes.

4. Use a rag to wipe the window clean.

The result really is mind-blowing. I wish there was these kind of smart hacks for everything in life!

You need to take care of your surroundings and all the electronic items so that it will last longer. If you neglect these items it will get rusted and gets spoiled easily. The electronic items don’t have much resale value too, hence you cannot dispose of them easily and the money you invested to buy them initially will go waste. You need to value all the belongings, so the money spent is accounted for and utilized to its maximum. Making money and saving up for the future should be the financial goal for everyone. There are different ways one can earn additional money from home like writing blogs, offering tutorial services, starting up a catering service from home, conducting online trading, etc. Online trading of digital currencies is the latest trend many people are following as the money can be earned within the initial few weeks using trading softwares. Read through the bitcoin loophole review to learn all about the workings of the software.

Man Puts A Shirt With Vinegar On A Sink And An Hour Later Shows Off What’s Below

Vinegar has many uses people are not aware of.

A powerful cleaning agent is one of them. This guy puts this particular vinegar use to work as he magically removes years of hard water buildup. He uses a T-shirt which he soaked in vinegar, and it only takes him an hour. He then scrubs with a sponge and removes the deposits with ease.

He had previously experimented with his showerhead by soaking it completely in vinegar to successfully remove the deposits. But how could he apply this to his kitchen sink? Naturally the faucet wasn’t going to come off, so he figured out if he took a T-shirt, soaked it in vinegar and just left it on there for a bit, he could have success.

After a successful trial in the bathroom, he decided to video the procedure for the kitchen sink.

While vinegar has many uses for cleaning, it is limited in certain areas. There was a study done in the Journal of Environmental Health which stated that the removal of microbial contamination was Vinegar’s strong point, but it’s weak point was removing soil, compared to other alternative cleaning agents.

One would be quite surprised to know about all these hidden uses each product offers. One can easily use other various products available at home like baking soda to clean up the harsh stains. You need to keep aside one day for deep cleansing your house once in a while just using commonly available products at home. However, if you are pressed for time as you do trading, you can easily use the auto-bots to conduct transactions for you when you take the break to clean your house. Anyone who does not have any previous experience can take part in trading using these auto-bots. You could get all the information here related to these software’s like, how to register, the benefits of using them, etc.

Baking soda is actually a good soil remover, but it lacks Vinegar’s strong point, the microbial contamination removal. It seems the study found the commercial cleaners to be better all in all, yet they contained harsh chemicals such as bleach. This guy showed that natural alternatives to the chemically laden cleaning products can indeed be effective as is seen in the video. He mentions in the comments that he used %5 vinegar and he warned that anything higher than that may cause damage to metal.

Train Your Brain to Fall Asleep In 30 Seconds. Here’s How

If it takes you around 15 minutes to fall asleep each night, that’s more than 91 hours per year that you’ve lost. You’re basically spending more than two 40-hour workweeks just lying in bed, waiting to fall asleep! If you have insomniac tendencies and take more than an hour to fall asleep each night, you’re spending more than nine 40-hour weeks on that pointless activity every year. That’s a tremendous amount of wasted time!

If you’d like to change this situation, keep reading. I’ll share a way to train your brain to fall asleep almost instantly when you’re ready to go to bed.

Note: Remove Caffeine From Your Diet!

I strongly recommend that you get off all caffeine for at least 2 weeks before you attempt to improve your sleep habits. Common foods and beverages in your diet that you should avoid for better sleep include:

  • Coffee
  • Caffeinated Tea (including green tea, decaf tea and white tea)
  • yerba mate
  • Cola
  • Chocolate (including cocoa and cacao)

Even a small cup of coffee in the morning can disrupt your ability to fall asleep quickly at night. You may also sleep less restfully, and you’ll be prone to awaken more often throughout the night. Consequently, you may wake up tired and need extra sleep.

If you really love your caffeine, the good news is that it’s okay to add it back once you’ve gone through this adaptation training. It will still disrupt your sleep a bit, but once you’ve mastered the habit of being able to fall asleep in 30 seconds or less then, most likely, you’ll still be able to fall asleep even if you consume some caffeine during the day.

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Train Your Brain to Fall Asleep Faster

A decade ago, it might have taken me 15-30 minutes to fall asleep most nights. Sometimes, it would take more than an hour if I had a lot on my mind. Today it’s normal for me to fall asleep within 30 seconds or less, and often I’m able to fall asleep in less than 1 second. My best is probably around 1/4 of a second.

I’m not able to do this 100% perfectly. If I have a stressful day and there’s a lot on my mind at night, I may find it more difficult to relax and go to sleep. But most of the time under normal conditions, I can get to sleep within 30 seconds or less.

I reached this point not by the exertion of conscious will but rather through a long-term process of sleep training. So don’t think that there’s some mental trick that you can use right away to make this happen instantly. However, once you’ve trained yourself to this point, the process is effortless. You’ll be able to do it automatically. It will be no more difficult than blinking.

Understanding the Training Process

The training process may take a long time — months or even years, depending on how far you want to go — but it’s not at all difficult, and it needn’t take a serious time commitment. In fact, the training will most likely save you a significant amount of time. The only challenging part is maintaining consistency long enough to get results.

First consider that it’s possible for you to fall asleep faster. Have you ever been really tired and sleepy at the end of a day, and you fell asleep very quickly after getting into bed? Have you ever drifted off while watching a movie or reading a book? Have you ever fallen asleep within less than 2 minutes after lying down? If you’ve done it before, then consider the possibility that your brain already knows how to fall asleep quickly, and if you create the right conditions, then you’re capable of doing this again. You just need to train your brain to do this more consistently.

The main reason that you aren’t falling asleep faster is that you haven’t trained your brain to do so. You may be able to reach that point eventually, but you’re not there yet. Similarly, you may be able to do the splits if you engage in flexibility training, but in the absence of such training, you probably won’t be able to do the splits at all.

If you want to fall asleep faster, you must incentivize your brain to drop all other activity and immediately transition into sleep when you desire to do so. That is the essence of this approach. If there are few consequences for a lazy approach to falling asleep, then your brain will continue to be lazy and inefficient in this area. You haven’t given it a good enough reason to select more efficient behaviors.

Your brain is always active, even during deep sleep, and it operates in different modes of consciousness, including beta (waking), alpha, theta, and delta phases. When you lie in bed waiting for sleep, you’re waiting for your brain to switch modes. An untrained brain will often take its own sweet time making the necessary state change. So you may dwell on other thoughts… or toss and turn… or just lie awake until your brain is finally ready to transition. This is a common experience. Without incentives to become more efficient, your brain will remain naturally lazy by default.

Your conscious mind might very much like to go to sleep, but it isn’t in charge. Your subconscious determines when you fall asleep. If your subconscious mind is in no hurry to fall asleep, then your conscious mind will have a hard time forcing it. In fact, your subconscious may continue to bubble up thoughts and ideas to occupy your conscious mind, distracting you with mental clutter instead of letting you relax and slide into sleep.

A trained subconscious mind is obedient and fast. When the conscious mind says to sleep, the subconscious activates sleep mode immediately. But this only works if you’re feeling at least partially sleepy. If the subconscious doesn’t agree with the need for sleep, it can still reject the request.

The process I’ll share next will teach your brain that putzing around isn’t an option anymore and that when you decide to go to sleep, it needs to transition immediately and without delay.

The process involves using short, timed naps to train your brain to fall asleep more quickly. Here’s how it works:

If and when you feel drowsy at some point during the day, give yourself permission to take a 20-minute nap. But only allow yourself exactly 20 minutes total. Use a timer to set an alarm. I often do this by using Siri on my iPhone by saying, “Set a timer for 20 minutes” or “Wake me up in 20 minutes.” The first one sets a countdown timer, while the later phrase sets an alarm to go off at a specific time. Sometimes I prefer to use a kitchen timer with a 20-minute countdown.

Begin the timer as soon as you lie down for your nap. Whether you sleep or not, and regardless of how long it takes you to fall asleep, you have 20 minutes total for this activity… not a minute more.

Simply relax and allow yourself to fall asleep as you normally would. You don’t have to do anything special here, so don’t try to force it. If you fall asleep, great. If you just lie there awake for 20 minutes, also great. And if you sleep for some fraction of the time, that’s perfectly okay too.

At the end of the 20 minutes, you must get up immediately. No lingering. This part is crucial. If you’re tempted to continue napping after the alarm goes off, then put the alarm across the room so you have to get up to turn it off. Or have someone else forcibly yank you off the couch or bed when they hear the alarm. But no matter what, get up immediately. The nap is over. If you’re still tired, you can take another nap later — wait at least an hour — but don’t let yourself go back to sleep right away.

I think it’s best to do your nap practice during the day if you can, but you can also do it in the evening, as long as it’s at least an hour before your normal bedtime. Perhaps the best time for an evening nap is right after dinner, when many people feel a little sleepy.

You don’t have to take the naps every day, but do them at least a few times a week if you can. I think the ideal practice would be one nap per day.

The next part of this process is to always wake up with an alarm in the morning. Set your alarm for a fixed time every day, seven days a week. When your alarm goes off each morning, get up immediately regardless of how much sleep you actually got. Again, no lingering. If you need help with this, read How to Become an Early Riser,How to Become an Early Riser – Part II, and How to Get Up Right Away When Your Alarm Goes Off. Those articles have helped many thousands of people improve their sleep habits.

Now when you go to bed at night, seek to go to bed at a time that will essentially require you to be sleeping the whole time you’re in bed in order to feel well rested in the morning. So if you feel you need a good 7 hours of sleep each night to feel rested, and you plan to get up at 5am every morning, then get yourself into bed and ready to sleep at about 10pm. If you take 30 minutes to fall asleep, then you’re getting less sleep than you need, and this is a disincentive to continuing that wasteful habit.

The message you’re sending to your brain is that the time you have to sleep is limited. You are going to get out of bed after a certain number of hours no matter what. You’re going to get up from your nap after a specific amount of time no matter what. So if your brain wants to sleep, it had better learn to go to sleep quickly and use the maximum time allotted for sleep. If it wastes time falling asleep, then it misses out on that extra sleep, and it will not have the opportunity to make it up by sleeping in later. Sleep time squandered is sleep time lost.

When you go to bed whenever and allow yourself to get up whenever, you reward your brain for continued laziness and inefficiency. It’s fine if you take a half hour to fall asleep since your brain knows it can just sleep in later. If you awaken with an alarm but go to bed earlier than necessary to compensate for the time it takes you to fall asleep, your still tell your brain that it’s fine to waste time transitioning to sleep because there’s still enough extra time to get the rest it needs.

Coffee and chocolate are also crutches because if you don’t get enough sleep, your brain can come to rely on a stimulant to keep it going when necessary. If you remove these outs, then your brain will soon connect the dots. It will learn that taking too long to fall asleep equals not getting enough sleep, which means going through the day tired and sleepy. By closing the door on potential outs like stimulants and extra snooze time, you leave only one remaining option for a solution. Sooner or later your brain will determine that going to sleep faster is indeed the solution, and it will adapt by transitioning into sleep much more quickly, so as to secure the full amount of rest it desires.

Instead of continuing to give your brain the message that oversleeping is okay or that stimulants are available, begin to condition it to understand that sleep time is a limited resource. Your brain is naturally good at optimizing scarce physiological resources; it evolved to do so over a long period of time. So if sleep time appears to be a limited resource, your brain can learn to optimize its use of this resource just as it has learned to optimize the use of oxygen and sugar.

If you get sleepy during the day as a result of limiting your sleep time at night, that’s perfectly okay. Take naps as needed. It’s okay to take multiple naps during the day if you need to, but keep them limited to 20 minutes max, and don’t have two naps within an hour of each other. Whenever you get up, stay up for at least an hour.

Once you get used to 20-minute naps — or if you don’t have that much time available for napping — try napping for shorter intervals. Give yourself 15, 10, or even 5 minutes for each nap. I sometimes take 3-4 minute naps (with a timer), which are surprisingly refreshing, but only if I fall asleep quickly.

Teach your brain that a 20-minute nap means 20 minutes of total time lying down. If your brain wants to ruminate during part of that time, it always means less sleep.

Also teach your brain that X number of hours in bed at night is all it gets, and so if it wants to get enough sleep, it had better spend virtually all of that time sleeping. If it spends time on non-sleep activity, it always robs itself of some sleep.

Once you’ve adapted and you’re able to fall asleep quickly when you desire to do so, you can slack off on the training process, ditch the alarm, and wake up whenever you want. Most likely the training will stick. You can even add the caffeine back if you so desire. But for a period of at least a couple months to start, I recommend being strict about it. Take naps regularly, and use an alarm to get up at a consistent time every single day.

If this is too strict for you, I doubt you’ll succeed with this approach. If you give your brain an easy out, it will take that out, and it won’t learn the adaptation you’re trying to teach it here.

Everyone is different, so how long it takes you to adapt depends on your particular brain. I’m sure some people will adapt fairly quickly, within a few weeks, while others may take significantly longer. There are many factors that can influence the results, with perhaps the biggest one being your diet.

In general, a lighter, healthier, and more natural diet will make it significantly easier to adapt to any sort of sleep changes.

Regular exercise also makes it easier to adapt to sleep changes; cardio exercise in particular help to re-balance hormones and neurotransmitters, many of which are involved in regulating sleep cycles.

If you eat a heavily processed diet (i.e. shopping mostly outside the produce section) and you don’t exercise much, just be aware that I rarely see such people succeed with worthwhile sleep changes of any kind.

Man Found “Cures For All Diseases” HIV, AIDS, Diabetes, Cancer, Stroke, STDs, Arthritis & More….. AND Has The Supreme Court Ruling To Prove It

A true healthcare reformer, who stood up against the American Medical Association in court, the list of diseases he can cure stretches to some of the most unsettling conditions people face today including: bipolar disorder, depression, ADHD, Mesothelioma, acid reflux and drug addiction.

Everyday it seems to become evermore clear that the human body has a powerful ability to heal itself naturally. One man in America took this notion all the way, changing history and widening the path towards the cure of all disease, his name is Dr. Sebi. A healer, pathologist, herbalist, biochemist and naturalist who immigrated from Honduras, he is a man dedicated to service as he shows people how to take care of themselves no matter the obstacles he faces.

Finding a cure for dreaded diseases is quite pleasant news but most of the cure comes with a high medical bill which leaves a big hole in your pocket after the treatment is done. Many will not be prepared for such an expense nor would be having any medical insurance. It is the worst scenario one can be in. In order to avoid such situations, you should save up money. You can do online trading using trading bots to earn money quickly. Read review here to know all about it and understand how this software’s can help you in making money. This money earned can be used to meet future medical expenses.

In 1988, he took on the Attorney General of New York in a Supreme Court trial where he was being sued for false advertisement and practice without a license after placing ads in a number of newspapers, including the New York Post where he had announced:



Pre-trial, the judge had asked Dr. Sebi provide one witness per disease he had claimed to cure however when 77 in person witnesses joined him in court, the judge had no choice but to proclaim the Doctor NOT GUILTY on all accounts, proving he did in fact have the cure to all the diseases mentioned in the newspapers.

Several celebrities have sought out healing through the Doctor including: Michael Jackson, Magic Johnson, Eddie Murphy, John Travolta and the deceased Lisa Left Eye Lopes who proclaims in the video below:



Syrup That Burns Tummy Fat Effectively Everyday

The main ingredient is fresh horseradish, rich in vitamin C, potassium, vitamin B1, vitamin B6, iron, calcium, vitamin B2, magnesium and phosphorus.

Horseradish cleanses the body, accelerates the metabolism, eliminates fatigue and also encourages the development of beneficial bacteria in the stomach.

Drinking lemon water and honey mixture on an empty stomach everyday morning boosts metabolism which helps in losing weight eventually. However, this mixture helps your body more than speeding up weight loss. It helps in keeping constipation under control. Even though there are various other options which help in controlling constipation, a warm mixture of honey and lemon is the best solution in beating constipation. The warm water gets easily absorbed by the stool and this makes the bowel movement easier.
Also, this mixture helps in improving the digestion. Lemon is the key ingredient which helps the liver in producing more bile that assists the digestive system to break down the complex foods so that the essential components of the food can be easily absorbed. On the other hand, honey has various anti-bacterial properties which prevent the infections.
Another most important benefit of drinking this mixture is that it improves the colon functioning. This mixture cleanses the colon. It expels the intestinal cells, undigested foods along with other toxins that are accumulated in it. Removal of the toxins helps the body to absorb the nutrients and keeps the body hydrated too. It helps in preventing bloating.
Apart from taking care of your body by eating right and staying fit, you also need to take care of your financial health too. You could think of different ways to earn money and one being doing online trading from home. This site here will help you to get started with the trading process. You need to have a laptop or desktop with a good internet connection to begin the trading process. The money earned from that could be kept in a savings fund. Back, to the recipe of the syrup to help you cut down tummy fat.

For this syrup you need just these three ingredients:

  • 125 g horseradish
  • 3 lemons
  • 3 tablespoons honey


Mix the horseradish in a blender. Squeeze the lemons, add the juice in the blender and mix another 2-3 minutes.

Add 3 tablespoons of honey, mix it again until you get syrup and transfer it into the jar.

Take 1 teaspoon, 2 times a day before meal.

Consume it 3 weeks and then take a break of a few days.

The results are visible instantly.

Scientists Finally Discover The Function of the Human Appendix

For generations the appendix was thought to have no purpose. But now, researchers say they have discovered the true function of this organ, and it is anything but redundant.Researchers now say that the appendix acts as a safe house for good bacteria. The body uses this to essentially “reboot” the digestive system when one suffers from a bout of dysentery or cholera.

Conventional wisdom used to claim that this small pouch protruding from the first part of the large intestine was simply redundant or an evolutionary shadow of a once useful organ. For years doctors advised people have their appendix removed and in spite of it’s now-apparent use, most seem none the worse for having it removed.

Duke University Medical Centre in North Carolina researchers say that following a severe bout of cholera or dysentery, which can purge the gut of bacteria essential for digestion, the appendix acts as a reserve for good bacteria to emerge.

In spite of the findings, Professor Bill Parker says that this does not mean we should cling onto our appendices at all costs.
“It’s very important for people to understand that if their appendix gets inflamed, just because it has a function it does not mean they should try to keep it in,” he explained.

“So it’s sort of a fun thing that we’ve found, but we don’t want it to cause any harm, we don’t want people to say, ‘oh, my appendix has a function’, so I’m not going to go to the doctor, I’m going to try to hang onto it.”

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Nicholas Vardaxis, an associate professor in the Department of Medical Sciences at RMIT University, says that the theory put forward by the Duke University team makes a lot of sense.

“As an idea it’s an attractive one, that perhaps it would be a nice place for these little bacteria to localize in, a little cul-de-sac away from everything else,” he weighed in.

“The thing is that if we observe what’s been happening through evolution, the higher on the evolutionary scale we are and the more omnivorous animals become, then the smaller and less important the appendix becomes and humans are a good example of that.

“The actual normal flora bacteria within the appendix, as well within our gut, are the same, so we’ve lost all of those specialized bacteria.

“So it doesn’t have that safe house type of function anymore, I don’t think.

“It’s a vestige of something that was there in previous incarnations, if you like.”

Scientists were led to the discovery by examining the appendices of koalas. Unlike the short human variety, the koala is famous for having an extremely long appendix.

This aids in their diet which is almost exclusively made up of eucalyptus leaves.

Professor Vardaxis says that in spite of the fact that the human appendix acts in a similar manner to that of koalas, it is unlikely that we will see a shrinking of the Australian marsupial’s organ any time soon.

“Unless of course we have a massive blight and we get the eucalypt on which the koala thrives dying, then we may find some mutant koalas out there perhaps that will start eating other things, and as they start to eat other things, then over generations and hundreds of thousands of years of time, then surely, yes, the koala’s appendix will shrink as well.”

Professor Vardaxis says that the human shrinkage of the appendix was due to changes in our diet that took place over many thousands of years. Still, it is possible that any species with a larger appendix now, could find themselves in a similar situation if their diet were to significantly change, and their appendix began to shrink. Koalas, Vardaxis explained, might be afflicted by appendicitis and have to have it taken out at times, just like humans.

Know Your Mouth: Oral Cancer Signs, Symptoms, and Prevention

No one wants to spend time thinking about oral cancer. However, with more than 43,000 Americans estimated to be diagnosed this year, educating yourself on prevention methods, early detection, and treatment options is more important than ever.

While the number of people expected to be diagnosed with oral and throat cancers is concerning, the good news is that ensuring early detection is as easy as attending your routine dental exams every six months. What you may not realize is that oral cancer screening is part of your regular exam.

A dentist can see and feel precancerous tissue changes and early cancer, and can diagnose them during the curable stages. When oral cancer is detected early, the survival rate is an encouraging 80% to 90%.

Due to the rapidly growing number of HPV-related oral cancer diagnoses, people 18 years and older should get screened yearly.

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What Is an Oral Cancer Screening?

An oral cancer screening takes only three minutes. It consists of a verbal, visual, and physical examination and includes the following:

  • – A thorough review of your oral health history, as well as your overall health history, which includes questions that help assess your level of risk for mouth cancer


  • – A visual inspection of all the areas of your mouth and throat in an effort to locate any abnormalities, such as sores and red or white patches; this inspection includes the lips, cheeks, gums, tongue, floor of the mouth, roof of the mouth, and far-back section of your tongue

    Oral Cancer Signs and Symptoms

    In between routine dental exams, you should perform self-examinations, and be sure to keep an eye out for the following signs and symptoms that may indicate the presence of oral cancer:

    • – Red or white patches on the lining of the mouth or tongue
    • – Swelling or thickening of areas inside the mouth
    • – Unexplained bleeding
    • – Sores on the face, neck, or mouth that do not heal
    • – Chronic sore throat
    • – Hoarseness
    • – A change in the way your dentures fit
    • – Suspicious lumps found by palpating your mouth, jaw, and neck
    • – Dramatic weight loss

      Oral Cancer Prevention Tips

      While oral cancer is prevalent, there are measures you can take to minimize your risk.

      • – Avoid smoking and the use of all tobacco products.
      • – Limit or refrain from drinking alcohol.
      • – Avoid overexposure to the sun, and use sunblock on your skin and lips.
      • – Practice safe sex.
      • – Maintain a healthy diet.

      So you just completed an at-home oral cancer exam, but you would like some additional reassurance. No problem! Call Family Tree Dental’s Colegate location at (740) 236-4524 or our Outreach location at (740) 885-3166 today to set up an oral cancer screening and receive the peace of mind you deserve.

12 Simple Flat Tummy Workouts You Can Do At Home

Of course, there are many fitness centres to flatten your tummy. But many people don’t have time to go for fitness centres and some people can’t afford that much of money.You can maintain a good diet to make your tummy flat, but some of you cannot follow the diet rules due to the lack of will power.

Keep aside some time to do the workout. No pain, no gain. Hence there’s no way out that doing a workout if you want the fit body. Use the help of trading robots to do trading for you so that you could get some free time. You could check it out and try here the workings of the robots.

It is not always possible to control ourselves from not eating the delicious food. But no need to worry, here are some simple workouts that you can try at your home. So, it costs nothing to get a flat tummy!

First you have to know the size of your tummy to reduce it. Get a measuring tape and wrap it around your waist at your belly button and check your girth. Take the measurement while you are standing up. Make sure that the tape measure is level.

For women, the healthy waist size is 35 inches and for men, it is 40 inches.

Flat Stomach Workouts

1. Burpees/Squat Thrust

Burpees can burn calories and make you stronger. There is no need of any equipment for this workout. Try it!


  1. Stand with your feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you.
  2. Now jump the feet out and come to a pushup position, on the hands and toes with the body in a straight line.
  3. Now jump the feet back to the start position.
  4. Continue jumping feet out and in for 30 to 60 seconds for 3 sets of 10 reps.

2. Crunches

Crunches is a great exercise to reduce stomach and for building strong abdominal muscles. Anyone who wants to get flat tummy can perform this exercise.


  1. Lie flat on the floor with your knees bent and feet flat on the floor, hip-width apart.
  2. Place your hands either sides of your head, don’t lock your fingers or don’t pull your head up.
  3. Push a little of your back into the floor to engage the abdominals.
  4. Tilt your chin slightly. Leave a few inches space between your chin and chest.
  5. Now roll your shoulders off the floor.
  6. The gap between your shoulder and floor should be 4 inches and your lower back should remain always on the floor.
  7. Just be like that for a moment at the top and then move back down slowly.
  8. Do this 3 sets of 15 reps.

3. Hindu/Judo Push-up/Dive Bombers

This exercise also helps you flatten the tummy. If you are a beginner, you can perform the exercise by putting the knees on the floor and only the movement of the upper body is required. Try it!


  1. Put your hands flat on the floor. Maintain a distance shoulder’s width apart.
  2. Keep your back straight and extend your legs behind you forming the push-up position.
  3. Keep your feet wider than your shoulder’s width. Your body should be supported only by your toes and hands.
  4. Start position: Take your hands in the backward direction towards your feet. Maintain your arms straight. Now arch your chest and body in the forward direction so that your hips move down towards the floor.
  5. Final position: Now, when you reach the start position again, straight your arms and arch your back. Doing this pushes your torso in the upwards direction such that your chest is outwards and your sight should be in a direction above you.
  6. Do this exercise 3 sets of 12 reps.

4. Mountain Climbers/Alternating Knee-ins

Mountain climbers show effect on your abs. Try this exercise to flatten your tummy fast. You can do this at home without any equipment.


  1. Place your hands flat on the floor, shoulder-width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line. Your weight should be supported on your hands and toes only.
  4. Start with either leg. Flex your knee and hip at the same time to bring your knee up and then under your hip. You should keep the other leg extended completely.
  5. Now reverse the position of your legs by extending the leg back which is extended. And simultaneously flexing the straight leg until it is in the start position.
  6. Do this for 3 sets of 15 reps.

5. Jump Squat

You can do this exercise without equipment. Just follow the below steps and reduce your tummy size easily.


  1. Stand with your feet shoulder-width apart.
  2. First do a regular squat, later engage your core and jump up.
  3. When you land, lower your body back into the squat position to complete one rep.
  4. Do this exercise 3 sets of 15 reps

6. Lying Leg Lift

Lying leg lift offers many benefits along with flat tummy. Try it doing at home, this exercise also don’t need any equipment.


  1. Use a bench if available. Let your legs hang off the edge that will increase your range of motion.
  2. Place your hands under your glutes with your palms facing down.
  3. Keep your legs straight and hold a dumbbell between your feet if your need added resistance.
  4. Slowly raise your legs perpendicular to the floor. Hold the contraction at the top for one second.
  5. Do this exercise for 3 sets of 15 reps.

7. Windshield Wipers

It is a core exercise and fun also. But it is not for beginners. Know here how to work on this exercise to flat your tummy. First it is needed to do cycling for several months to get your obliques strong.


  1. Swing left and right like a windshield wiper.
  2. In the start position only go for 45 degrees to each side. When you are strong and flexible you can go to 180 degrees range of motion.
  3. Now swing back and forth slowly.
  4. Do this exercise for 3 sets and 15 reps.

8. Superman / Extended Arms & Legs Lift

Superman can help you to reduce your tummy. It also strengthens your lower back. No equipment is required for this exercise also.


  1. Lie down your face on your stomach with arms and legs extended. Keep your neck in neutral position.
  2. Keeping your arms and legs straight and torso stationary, lift your arms and legs up towards the ceiling to form an elongated “U” shape with your body.
  3. Hold for 3 to 5 seconds and lower back down to one completely.
  4. Do 3 sets of 15 reps.

9. Leg Pull-In Knee-up

This exercise shows the effect on your tummy as well as on lower back. There is no need of equipment for this exercise. Try it!


  1. Lie down flat with your hands under buttocks.
  2. Keep your knees together and pull them in towards you and move your torso towards them. Also lift your neck, head, and shoulders up.
  3. Hold and then return to starting position.
  4. Do this exercise for 3 sets of 15 reps.

10. Side Plank

This exercise will reduce the size of your tummy and also it shows the effect on your lower back. Try it!


  1. Hold your whole body in a straight line with your elbow beneath your shoulders.
  2. Without letting your hips drop, hold in that position as long as you can.
  3. Repeat the same on the other side.
  4. Do this exercise for 3 sets of 30 reps.

11. Inchworm/Walk Out

Inchworm has many benefits for your fitness along with tummy reduction. Try it at your home.


  1. Stand straight with your legs extended.
  2. Bend over from your hips and touch the floor with your palms flat on the floor.
  3. Keep your legs straight as you walk your hands as far forward. Don’t allow your hips sag.
  4. Take small steps and walk your feet to hands.
  5. Do this exercise 3 sets of 15 reps.

12. Plank

In 5 minutes of this daily exercise helps you to lose your tummy weight naturally. Try it at your home.


  1. Get into a press-up position.
  2. Bend your elbows and rest your weight on your forearms.
  3. Your body should form a straight line from shoulders to ankles.
  4. Suck your belly button into your spine to engage your core.
  5. Hold in this position for a few seconds.
  6. Do this exercise 3 sets of 30 reps.

These are the best exercises that can help you to get flat tummy and you can have more benefits by doing these exercises regularly. No equipment is required for all the exercises mentioned above. Try them at your home and get your tummy flat.

6 Ways To Instantly Stimulate Your Vagus Nerve To Relieve Inflammation, Depression, Migraines And More

This post first appeared on Darou Wellness. Go check out their amazingly informative blogabout all things health related with advice from some of the leading Naturopathic Doctors in North America.
I read an article yesterday that has me extremely excited about the implications. The article is called “Hacking the Nervous System” by Gaia Vince (http://mosaicscience.com/story/hacking-nervous-system). In the article, the author describes the experience of a woman who suffered from severe, debilitating rheumatoid arthritis and her eventual treatment with a device which minimized inflammation by simply stimulating the vagus nerve. What this means, is that by activating the vagus nerve which works through the parasympathetic nervous system, we can greatly influence inflammation and the immune system. The role of the brain on body inflammation can be profound.If you suffer from digestive complaints, high blood pressure, depression or any inflammatory condition, please read on. Let me explain the possible implications step by step.

What is the vagus nerve?

First of all, the vagus nerve is the longest nerve in the body which originates in the brain as cranial nerve ten, travels down the from go the neck and then passes around the digestive system, liver, spleen, pancreas, heart and lungs. This nerve is a major player in the parasympathetic nervous system, which is the ‘rest and digest’ part (opposite to the sympathetic nervous system which is ‘fight of flight’).

Vagal tone

The tone of the vagus nerve is key to activating the parasympathetic nervous system.The vagus nerve stimulation is a therapy for the depression by inhibiting the synthesis of the cytokines. The depressed person will be having the high level of cytokines in the plasma and in the cerebrospinal fluid. Inhibitory action of the VNS can be verified by testing by estimating the number of cytokines before and after the therapy. Visit Website to know about the VNS therapy for the treatment of depression. Vagal tone is measured by tracking your heart-rate alongside your breathing rate. Your heart-rate speeds up a little when your breathe in, and slows down a little when you breathe out. The bigger the difference between your inhalation heart-rate and your exhalation heart-rate, the higher your vagal tone. Higher vagal tone means that your body can relax faster after stress.

What is high vagal tone associated with?

High vagal tone improves the function of many body systems, causing better blood sugar regulation, reduced risk of stroke and cardiovascular disease, lower blood pressure, improved digestion via better production of stomach basic and digestive enzymes, and reduced migraines. Higher vagal tone is also associated with better mood, less anxiety and more stress resilience. One of the most interesting roles of the vagus nerve is that it essentially reads the gut microbiome and initiates a response to modulate inflammation based on whether or not it detects pathogenic versus non-pathogenic organisms. In this way, the gut microbiome can have an affect on your mood, stress levels and overall inflammation.

What is low vagal tone associated with?

Low vagal tone is associated with cardiovascular conditions and strokes, depression, diabetes, chronic fatigue syndrome, cognitive impairment, and much higher rates of inflammatory conditions. Inflammatory conditions include all autoimmune diseases (rheumatoid arthritis, inflammatory bowel disease, endometriosis, autoimmune thyroid conditions, lupus and more).

How do we increase vagal tone?

In the article above, vagal tone was increased through a device that stimulated the vagus nerve. The good news is that you have access to this on your own, but it does require regular practice. To some degree, you are genetically predisposed to varying levels of vagal tone, but this still doesn’t mean that you can’t change it. Here are some ways to tone the vagus nerve:

  1. Slow, rhythmic, diaphragmatic breathing. Breathing from your diaphragm, rather than shallowly from the top of the lungs stimulates and tones the vagus nerve.
  2. Humming. Since the vagus nerve is connected to the vocal cords, humming mechanically stimulates it. You can hum a song, or even better repeat the sound ‘OM’.
  3. Speaking. Similarly speaking is helpful for vagal tone, due to the connection to the vocal cords.
  4. Washing your face with cold water. The mechanism her is not known, but cold water on your face stimulates the vagus nerve.
  5. Meditation, especially loving kindness meditation which promotes feelings of goodwill towards yourself and others. A 2010 study by Barbara Fredrickson and Bethany Kik found that increasing positive emotions led to increased social closeness, and an improvement in vagal tone.
  6. Balancing the gut microbiome.

The implications of such simple and basic practices on your overall health, and in particular on inflammation are far-reaching. If you suffer from an inflammatory condition, digestive upset, high blood pressure or depression, a closer look at vagal tone is highly recommended. We’ve known for years that breathing exercises and meditation are helpful for our health, but it is so fascinating to learn the mechanism by which they work. I hope this short article has inspired you to begin a meditation practice, as it has for me, and also to look for other means to manage the body’s inflammatory response.

Kill Fat Cells Instantly Just By Freezing Them! (You’ll Never Believe How It Works)

For most people, fat bulges are something they don’t want. It makes our thighs jiggle, our clothes fit tight and look bad, and typically lingers despite our torturous attempts to eliminate it. Too much of it increases our risk for certain illnesses like heart disease and type 2 diabetes, so for decades researchers have looked for ways to reduce it.

Humans have two types of fat: white fat & brown fat, and understanding the differences between the two, can help people lose weight. “White fat” is the thin layer of blubber we see on the human belly. backs of arms and on the thighs. This particular fat acts as a thermal insulator, that keeps body temperatures stable.

Studies Show Exposure to Cold Causes Fat Cell Death

Increased exposure to the cold helps turn on our brown fat, helping people keep weight off and lessen obesity issues. Researchers have suggested more people turn down their thermostats for a few hours each day during the winter months, and published the study in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism.

Ice packs should be applied to the specific area you want to burn fat cells. In the market ice containing some herbs and oil is available which is effective in losing weight. About 20 to 25% of the fat cells are reduced by the fat freezing method in particular areas. Look at the proven results in this website here.

When taking biopsies of patients’ fat deposits, scientists found that in the winter, belly and thigh fat showed greater signs of “browning” than did fat samples taken in the summer. This suggests that cold temperatures facilitate the transformation of white fat into beige. Most homes in winter are heated to around 69F (21C), but Maastricht University Medical Centre advises turning the thermostat down to between 62F (17C) and 59F (15) for a few hours per day. Experts say that because we spend so much of our time indoors in overheated homes and offices, it can cause our bodies to not naturally burn calories to keep warm.

An article in The New York Times highlights a study where a group of men slept in a metabolic chamber that was kept at a mildly chilly 66 degrees. After four weeks of sleeping at this temperature, the men had almost doubled their volume of brown fat, experienced an increase in insulin sensitivity, and even burned a few more calories throughout the next day.

 This practice is known as “cold thermogenesis,” and can lead to doubling of the volume of metabolically active brown fat, an increase in insulin sensitivity, and the burning of more calories.
  • Moderate intensity cold thermogenesis would be sitting in a 50-60 degree room while only wearing shorts, which is significant for brown fat formation.
  • Hardcore intensity cold thermogenesis can be achieved from wearing an ice vest and a pair of compression shorts filled with ice packs. This practice causes the body to start shivering, which then burns massive amounts of calories.

    Ice Therapy To Burn More Body Fat

    Tim Ferriss is the author of a book called The Four-Hour Body, which includes the concept of activating your brown fat, to boost fat burning by exposing yourself to frigid temperatures. He states you can increase your fat burning potential by as much as 300% by adding ice therapy to your healthy eating and workout routine. A Livestrong article backs up Ferriss’ claim stating:

    A NASA scientist told ABC News that’s no hyperbole. In studying the effects of temperature on astronauts, he saw people’s metabolism boost by 20 percent in environments as mild as 60 degrees. A Joslin researcher told National Public Radio that 3 oz. of brown fat could burn 400 to 500 calories daily.

    Scientists Find Popsicles Kill Fat, Causing Dimples In Children

    The theory of fat cells can be frozen and killed has also been proven through another strange way called the “Popsicle Panniculitis,” that shows excessive exposure to cold from popsicles can result in the dimpling of the cheeks.

    The parents of a 9-month-old boy were concerned about the enlarging areas of reddish discoloration on his cheeks.The infant was born healthy, had no significant medical or family health history, had no bug bites, trauma, or illnesses, and hadn’t been around anyone who was sick. His growth and development were normal and immunizations were up-to-date. However, the playful infant had symmetrical non-tender lesions on his cheeks, close to the edges of the mouth. His oral cavity was normal, and nothing more was found.

    Further questioning revealed that 2 days before the lesions appeared, his mother had given the infant a popsicles for teething, which led to a clinical diagnosis of popsicle panniculitis. Popsicles, icepacks, and exposure to cold have all been shown to cause “popsicle” or “cold panniculitis” in children. It predominantly occurs during infancy after a “cold injury” and generally affects the cheeks and chin. These are the areas that are rich in subcutaneous fat and more often exposed to cold. Popsicle panniculitis usually looks like areas of reddish discoloration or as red-purple, hardened, non-tender, swellings of the cheeks 24 to 48 hours after contact with a popsicle or ice cube. The subcutaneous fat in adults has predominantly unsaturated fats, which may explain why popsicle panniculitis occurs almost exclusively in children.

    Dr. Amy Brodsky, a Chicago board certified dermatologist, was also not born with a dimple, but at the age of six, she injured her left cheek in an accident that was then treated with ice compresses for several hours. Within days, her cheek turned into a solid firm mass, and six to eight weeks later, the injury resulted in a pronounced dimple.  For years she thought this was a result of her injury, until she studied Dermatology and found it to be the result of Cold Panniculitis