How to Wear Braces as an Adult

You were one of the lucky ones who got through adolescence without the humiliation of wearing braces. Twenty years later, though, as your orthodontist glues those little pieces of metal to your teeth, you are about to find out what it’s like to wear braces as an adult. However, with some minor lifestyle adjustments, you can survive wearing braces as an adult.


  1. Invest in oral-hygiene tools. Wearing braces as an adult draws your attention to your oral hygiene. You will quickly discover how hard it is to clean your teeth and gums when you have a mouth full of wires. A water pick, a device that uses a small, high-pressure stream of water to remove debris from small spaces in your mouth, can be a lifesaver. Ask your orthodontist which one he recommends. Also invest in a selection of different sized toothbrushes and a fluoride rinse. When your teeth feel clean, you will be less self-conscious.
  2. Drink plenty of water. Drinking water washes food particles out of your mouth, dilutes sticky or acidic substances and keeps your mouth lubricated. Moist tissue slides better across braces and won’t get caught on rough edges and tear. Also, drinking water helps maintain fresh breath, making you less self-conscious.
  3. Abstain from sticky foods. Give up trying to chew gum or eat candy while you have braces. Also, pass on food with small particles, like popcorn. These foods will get stuck in your braces and increase your anxiety of being seen with food stuck on your teeth. Your orthodontist should provide you with a list of foods to avoid.
  4. Learn snappy come-backs. Be prepared for strange comments about your appearance with braces from friends and strangers. Kids usually just get “railroad tracks.” Because the braces make you look like a teenager, adults get interesting descriptions of people’s preferences for younger partners.
  5. Smile. Know that as an adult, your self-esteem goes deeper than your appearance. Allow your personality to shine through the braces because that’s what most people really like about you. Remember, it’s only a temporary condition, anyway. The braces will come off and your teeth will be straighter than they’ve ever been.

How industry makes ice cream

The summer weather is here, and if you’ve been out in the sun, you’re probably craving some ice cream to cool off. In the American Chemical Society’s latest Reactions video, American University Assistant Professor Matt Hartings, Ph.D., breaks down the chemistry of this favorite frozen treat, including what makes ice cream creamy or crunchy, and why it is so sweet.

When you’re not being told by the brain to stop eating, you overeat. That’s what can happen when you eat enough ice cream that has a taste you enjoy the most, for example chocolate mint chip, or crunchy dark chocolate crumbled cookies in ice cream, which a lot of people like. You may wish to check out the YouTube video, “Ice Cream Science.” Reactions looks at the chemistry involved in making the treat creamy and sweet. Most people don’t like ice cream full of sharp, watery ice lumps. And some people taste fat as creamy and delicious, whereas others taste whipped frozen fat as simply fat and somewhat nauseating, especially if its not sweet enough or too sweet or too tart. Others like the taste of cinnamon, cloves, and a touch of ginger and walnuts in ice cream.

Dark chocolate lovers show higher tolerance for bitterness in chocolate ice cream

To make the inherent bitterness of cocoa in chocolate ice cream more palatable, manufacturers add high levels of fat and sugar. Yet, bitterness is an integral part of the complex flavor of chocolate. In a 2013 study, “Explaining tolerance for bitterness in chocolate ice cream using solid chocolate preferences,” published in the August 2013 issue of the Journal of Dairy Science®, (Elsevier Health Sciences) investigators report that consumers who prefer dark chocolate in solid form tolerate twice the amount of bitter ingredients in chocolate ice cream than those who prefer milk chocolate. Elimination of some added sugar and fats in chocolate ice cream may be acceptable, and perhaps preferable, to some consumers.

“Our primary goal was to determine whether rejection thresholds for added bitterness in chocolate ice cream could be predicted by individual preferences for solid milk or dark chocolate,” says senior author John E. Hayes, according to a July 24, 2013 news release, “Dark chocolate lovers show higher tolerance for bitterness in chocolate ice cream.” Hakyes is an assistant professor of food science and Director of the Sensory Evaluation Center, College of Agricultural Sciences, The Pennsylvania State University, University Park, PA. “Estimating rejection thresholds could be an effective, rapid tool to determine acceptable formulations or quality limits when considering attributes that become objectionable at high intensities.”

The research team produced a control sample of plain chocolate ice cream and samples with varying levels of sucrose octaacetate, a food-safe bitter ingredient used to alter the chocolate ice cream’s bitterness without disturbing other the sensory qualities of the samples, like texture

These samples were offered in pairs to 96 members of the Penn State community who were non-smokers between the ages of 18 and 45. Forty-six participants preferred milk chocolate. All participants were asked to indicate which of the two blind samples they preferred. They each tasted one spoonful of ten different samples, rinsing with water between pairs.

As expected, the group that preferred solid dark chocolate showed a significantly higher rejection threshold – about twice as high — for sucrose octaacetate in the chocolate ice cream than the group that preferred milk chocolate. “These results suggest that this approach could be used to make chocolate ice cream with less added sugar to be marketed for dark chocolate lovers, though this needs to be formally tested,” says Dr. Hayes, according to the news release.

“Rejection thresholds can also be applied to other dairy foods in quality control or product optimization applications as a means to determine specific concentration limits associated with preferences.” Further, the research team has demonstrated that the use of the rejection threshold methodology can be used effectively with solid, and not just liquid, foods.

Ice cream may target the brain before your hips, a 2009 UT Southwestern study suggests

Blame your brain for sabotaging your efforts to get back on track after splurging on an extra scoop of ice cream or that second burger during any given Friday night’s football game. Findings from a new UT Southwestern Medical Center study suggest that fat from certain foods we eat makes its way to the brain. Once there, the fat molecules cause the brain to send messages to the body’s cells, warning them to ignore the appetite-suppressing signals from leptin and insulin, hormones involved in weight regulation.

The researchers also found that one particular type of fat – palmitic acid – is particularly effective at instigating this mechanism. “Normally, our body is primed to say when we’ve had enough, but that doesn’t always happen when we’re eating something good,” said Dr. Deborah Clegg, according to a September 14, 2009 news release, “Ice cream may target the brain before your hips, UT Southwestern study suggests.” Clegg is an assistant professor of internal medicine at UT Southwestern and senior author of the rodent study, “Palmitic acid mediates hypothalamic insulin resistance by altering PKC-θ subcellular localization in rodents,” appearing in the September 2009 issue of The Journal of Clinical Investigation.

When your brain gets ‘hit’ with food high in fat, you become resistant to insulin and leptin

“What we’ve shown in this study is that someone’s entire brain chemistry can change in a very short period of time. Our findings suggest that when you eat something high in fat, your brain gets ‘hit’ with the fatty acids, and you become resistant to insulin and leptin,” Dr. Clegg said, according to the news release. “Since you’re not being told by the brain to stop eating, you overeat.”

Dr. Clegg said that in the animals, the effect lasts about three days, potentially explaining why many people who splurge on Friday or Saturday say they’re hungrier than normal on Monday. Though scientists have known that eating a high-fat diet can cause insulin resistance, little has been known about the mechanism that triggers this resistance or whether specific types of fat are more likely to cause increased insulin resistance. Dr. Clegg said she suspected the brain might play a role because it incorporates some of the fat we eat – whether it is from healthy oils or the not-so-healthy saturated fat found in butter and beef – into its structure.

Based on this suspicion, her team attempted to isolate the effects of fat on the animals’ brains. Researchers did this by exposing the animals to fat in different ways: by injecting various types of fat directly into the brain, infusing fat through the carotid artery or feeding the animals through a stomach tube three times a day. The animals received the same amount of calories and fat; only the type of fat differed. The types included palmitic acid, monounsaturated fatty acid and oleic acid.

Palmitic acid is a common saturated fatty acid occurring in foods such as butter, cheese, milk and beef. Oleic acid, on the other hand, is one of the most common unsaturated fatty acids. Olive and grapeseed oils are rich in oleic acid.

Palmitic acid (very high in foods rich in saturated fat) reduced the ability of leptin and insulin to activate signaling inside cells

“We found that the palmitic acid specifically reduced the ability of leptin and insulin to activate their intracellular signaling cascades,” Dr. Clegg said, according to the news release. “The oleic fat did not do this. The action was very specific to palmitic acid, which is very high in foods that are rich in saturated-fat.”

Dr. Clegg said that even though the findings are in animals, they reinforce the common dietary recommendation that individuals limit their saturated fat intake. “It causes you to eat more,” she said, according to the news release.

The other key finding, she said, is that this mechanism is triggered in the brain – long before there might be signs of obesity anywhere else in the body. The next step, Dr. Clegg said, according to the news release, is to determine how long it takes to reverse completely the effects of short-term exposure to high-fat food.

Other UT Southwestern researchers involved in the study included Dr. Carol Elias, assistant professor of internal medicine, and Drs. Boman Irani and William Holland, postdoctoral research fellows in internal medicine. Researchers from the University of Cincinnati, Tennessee Valley Healthcare System, Vanderbilt University School of Medicine and the University of Paris also contributed to the study. The National Institute of Diabetes and Digestive and Kidney Diseases supported the study.

Use chia seeds to create unique gel for hydration, weight loss, energy: Recipes

Ch-ch-ch-chia. If you think of chia pets when you hear the word “chia,” you’re missing out on a great way to boost your health and weight loss, says Janie Hoffman, author of “Chia Vitality: 30 Days to Better Health, Greater Vibrancy, and a More Meaningful and Purposeful Life.”

Although other seeds also offer benefits, such as omega-3 fatty acids, protein, fiber and antioxidants, Janie says that chia seeds are unique. As the CEO of Mamma Chia, she’s become an expert. Her products include Mamma Chia Squeeze Vitality Snacks in various fruit flavors.

“Chia seeds can be absorbed and enjoyed whole, while flax seeds and its nutrients are best absorbed by the body when ground,” she told me. In addition, “when combined with liquid, chia seeds form a unique gel. This gel is very important for a number of reasons. It helps one feel fuller longer, helping you maintain a healthy diet. The gel also surrounds the seed’s carbohydrates during digestion slowing its release into the blood stream and helping to moderate blood sugar levels. The chia gel also helps with hydration, as the gel retains water, making chia a favorite ingredient for endurance athletes and other active souls. Lastly, chia seeds are richer in soluble fiber, calcium, phosphorus and magnesium than flax seeds.”

For those who want to use chia seeds for weight loss, Janie notes:

At only 70 calories per tablespoon, chia seeds are one of the most efficient, healthy low-calorie foods for helping people achieve weight loss goals. Chia seeds absorb TWELVE times their weight, taking up space in one’s stomach that might otherwise be filled with excess calories. Also, as a result of the high fiber content and satiating protein, chia seeds quench hunger and reduce the total number of calories one absorbs, keeping one fuller for longer. Lastly, chia seeds stabilize blood sugar, eliminating those roller coaster highs and lows that can be found in even low-calorie, but carbohydrate rich, foods.

Are you a vegan? Then get ready to dig into chia seeds.

“Chia seeds contain the highest level of Omega-3 fatty acids of any plant source. Just two tablespoons of chia seeds have a whopping 5.1 grams of omega-3s, FIVE times the USDA’s dietary guideline of alpha- linolenic (the kind of omega-3s in chia) for women,” Janie says.

“Chia seeds are one of the very few vegan sources of “complete proteins.” These proteins have all nine of the essential amino acids and are found in eggs, beef, pork, poultry, fish and dairy products. For vegans, chia seeds are also one of highest quality complete proteins, with a high proportion of essential amino acids. The amount of protein in a chia seed – 4.7 grams per a one-ounce serving – is similar to that in lentils and chickpeas, and higher in protein than wheat, corn, rice oats and barley. And, gram for gram, chia has more than TWICE the protein of vegan dietary staple tofu.”

We asked Janie to share her favorite recipe. You can get more recipes and details on how to use chia seeds for weight loss and health by clicking here for: “Chia Vitality: 30 Days to Better Health, Greater Vibrancy, and a More Meaningful and Purposeful Life.”

Note: Look for chia seeds in health food stores. It’s also available online, and we recommend going for organic versions, such as Navitas Naturals Organic Raw Chia Seeds.

Chia Caesar Kale Salad

Just think, until recently, most us only ate kale cooked … and then, suddenly kale salad became a restaurant staple. I’m in love with kale salads and particularly like the Caesar variation – which tastes a lot like a traditional Caesar salad but is a whole lot better for you (and the heartier kale makes it extra satisfying). The kale leaves will become a little softer when they sit in the dressing for 10 minutes. You can also soften the leaves up by massaging the dressing into the kale.

Makes four 2-1/2 cup servings
8 cups packed fresh baby kale or chopped kale leaves, thick stems removed
1 recipe Chia Caesar Dressing (recipe below)
2 ounces small gluten-free crackers, such as Mary’s Gone Crackers Organic – Original flavor
1/4 cup grated Parmigiano-Reggiano or Pecorino Romano cheese
1/4 teaspoon freshly ground black pepper, or to taste
4 lemon wedges, for garnish

1.In a large bowl, toss together the kale, dressing, and half of the crackers until well combined. Let stand about 10 minutes. Add the cheese and black pepper and toss again.
2.Arrange the salad on a platter or four plates, top with the remaining crackers, and serve the lemon wedges on the side.

Chia Caesar Dressing
Makes 2/3 cup
1/3 cup Chia Gel (recipe below)
2 tablespoons grainy Dijon mustard, regular or spicy
2 large garlic cloves, chopped
1 tablespoon vegetarian Worcestershire sauce
1 tablespoon fresh lemon juice
1 tablespoon extra virgin olive oil
1/4 teaspoon freshly ground black pepper, or to taste

In a blender, puree all the ingredients together until smooth. Adjust the seasoning. Use immediately or store covered in the refrigerator for up to 1 week.

Chia Gel

Makes slightly more than one cup

Whisk together 1 cup of room-temperature purified water and 2 tablespoons of black or white chia seeds. Let stand for at least 20 minutes. Use immediately or store well covered in the refrigerator for up to 1 week. It’s ok to double this recipe, if desired.

Excerpted from Chia Vitality by Janie Hoffman Copyright (c) 2014 by Janie Hoffman. Excerpted by permission of Harmony, a division of Random House LLC. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

The Best Diet for a Pear Shape

Not all body types are created equal, and dieting needs can often vary depending on individual body shape. In general, there are two body shapes–apples and pears. Apples tend to store more fat around the midsection, providing them with a thicker appearance. Pears, on the other hand, tend to store their weight on the hips and thighs, increasing the overall width of the lower body while leaving the waist relatively untouched. As a pear, you will want to focus on a higher-carb, lower-fat diet.

Pear Diet

Consume a diet focused on the consumption of healthy carbs and a moderate amount of protein while minimizing your consumption of dietary fat if you have a traditional “pear” shape, according to information from Dr. Marie Savard, author of “Apples & Pears: The Body Shape Solution for Weight Loss and Wellness.” The general break point to determine whether you have a pear-shaped body is hip-to-waist ratio. If your hip to waist ratio is 0.80 or below, you have a pear-shaped body and you should adhere to these dietary standards.

Consume around 50 percent carbohydrates, 30 percent protein, and 20 percent dietary fat per day if you have a pear-shaped body. Regarding carbohydrates, focus your consumption on healthy carbs like fruits, vegetables, and whole grains while avoiding unhealthy and overly processed carbs like sugars, white flour, processed foods, and alcohols. Regarding protein, the best protein sources are lean sources of meat and dairy, so aim to eat plenty of chicken, turkey, low-fat meat, seafood, and low-fat dairy with each meal to fulfill your protein requirements without adding additional fat to your diet. Regarding fat intake, focus on the consumption of healthy natural fats like avocados, coconuts, olive oils, nuts, and seeds while avoiding saturated fats from animal meat and trans fats from fried foods and other sources. Check the nutritional information on each product to determine both how much and what type of fat is in any one entree.

Build better legs with these exercises

Strengthening the lower body muscles is important for the upcoming summer activities, like water skiing, surfing, and biking, and it is a great way to raise the metabolism. Try this simple, effective routine to build muscle in the quads, hamstrings, glutes, inner and outer thighs, and calves.

Curtsy lunges – Start with the feet shoulder width apart. Keep the right foot straight and step the left foot straight across behind the right foot as far as is comfortable. Bend both knees to lower the body toward the ground while keeping your weight in the right heel. Step the left foot back to starting position and repeat on the other side.

Squat with outer thigh lift – Start with the feet shoulder width apart. Bend knees to lower into a squat until thighs are parallel to the floor. As you push back to starting position lift one leg straight out to the side as high as is comfortable. Repeat on the opposite side.

Hamstring curl with exercise ball – Begin lying flat on your back with your heels resting on the center of an exercise ball. Place your hands by your hips with the palms down. Raise your body up off of the floor and tighten your core. Pull the heels toward the glutes by bending the knees. Straighten the legs to return to start position.

Inner thigh squat with calf raise – Start with the feet wider than shoulder width apart. Turn the feet out to 45 degrees. Bend the knees to lower into a squat until the thighs are parallel to floor. Push back up to starting position and raise up onto balls of the feet for a calf raise. Lower back to the start position.

Perform 3 sets of 12-15 repetitions, two times per week to start. To advance this routine hold 8-10 lb weights while performing the exercises. Increase the repetitions and weight as needed to challenge your leg muscles.

Dr. Oz: Smoking alcohol dangers, DHA supplements and pistachios for weight loss

Sounds like a great idea: Smoke alcohol to get high without a hangover or calories. But, warned Dr. Mehmet Oz on his Wednesday talk show, it’s extremely risky. Plus: Find out about DHA supplement benefits and how to use pistachios for weight loss.

Smoking alcohol has become popular at select bars, appealing to women who want to avoid a hangover and get a calorie-free high. Intrigued, Dr. Oz decided to try it himself.

Filming his experience, Dr. Oz, author of “YOU: The Owner’s Manual: An Insider’s Guide to the Body That Will Make You Healthier and Younger,” discovered that he quickly became drunk. Moreover, he warned that it is dangerous because of the potential both for damaging your lung and causing alcohol poisoning.

On the same episode, Dr. Oz discussed docosahexaenoic acid (DHA) supplements. These pills in dosages of 600 to 1,000 mg can improve your memory and reduce your risk for Alzheimer’s disease.

How DHA works: These supplements provide you with one of the three forms of omega-3 fatty acids. Dr. Oz calls it the “ultimate form” because most of us don’t get enough. He recommends taking either a fish oil supplement or one made from algae or krill.

DHA reduces inflammation and helps battle wrinkles. It also is helpful for your blood pressure, keeps your arteries clear and improves your cholesterol levels, all of which improves your brain function. In addition, Dr. Oz says it can help with depression.

Are you trying to lose weight? Dr. Oz also talked about pistachios for health and weight loss.

These little nuts are powerhouses of protein, fiber and healthy fats. Dr. Oz recommends enjoying a serving of pistachios each day.

A recent study revealed that pistachio nuts reduce triglycerides and body weight when compared to refined carbohydrates. The authors assigned obese individuals to eat either salted pretzels or salted pistachios for 12 weeks.

At the conclusion of the study, those who consumed pistachios weighed less and had improved triglycerides. The researchers concluded that using these nuts in place of typical snack foods is beneficial for dieters.

How to Get Rid of a Chest Cold

Chest colds, which are also known as bronchitis, are viral infections that affect the lungs. Symptoms of a chest cold include mucus congestion, chest pain, wheezing and fatigue. Whereas anyone can develop a chest cold, this infection is common in people who smoke, children and those who live with heart and lung disease. If left untreated, chest colds can worsen. Thus, it’s imperative to treat the condition at the first sign of infection.

  1. Suppress a cough with over-the-counter medication. Coughing is common with chest colds because of the presence of mucus. Use OTC cold medications with an added cough suppressant to help remedy a cough and clear congestion in the chest. Use medication as directed.
  2. Take an anti-inflammatory medication to stop aches. Coughing can produce chest and back pains, and fevers are common with infections. Choose a cold medication with a pain reliever or take a separate anti-inflammatory such as ibuprofen to relieve pain.
  3. Drink up to help clear congestion. Mucus trapped in the chest triggers congestion, which can lead to coughing and wheezing. Drink extra fluids such as water, hot teas, soup and juices to break up mucus.
  4. Take off a few days to recuperate. Rest is imperative when battling a chest cold and other infections because it gives your body a chance to heal. Call in sick and take a couple of days off work or school to help your body fight the infection.
  5. Turn on the humidifier. Use a cool-mist humidifier (available from drugstores) to increase moisture in the air and help break up congestion in your chest.
  6. Apply vapor rub to your chest. Use over-the-counter vapor rub and apply a generous amount to your chest throughout the day to help clear your lungs and stop coughing from a chest cold. Use as directed.

Things You’ll Need

  • Medication
  • Fluids
  • Humidifier

Teeth Talk With Amee Janus – Candidate for Salem Town Supervisor

Amee Janus is running for Town of Salem Supervisor in Kenosha County. She has had meet and greets at locations that all appear to be at least 100 years old; Siebert’s Pub in Salem, The Colony House and Towne Square in Trevor. Town Square in Trevor has a huge dance hall on the upper floor that is under construction and was interesting to see and also had Karaoke going on at the same time as Janus’ meet and greet.
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Janus is running against two incumbents and has never run for office before. She agreed to do an interview with me about dentistry.

Q. Do you believe dental care should be covered for everyone and not just children like it is now?

A. I don’t know much about the state coverage on dental insurance, since we have dental coverage through my husband’s employer. But, if the coverage isn’t there, yes absolutely dental care should be covered.

Q. Where do you go to the dentist?

A. I currently got to Dr. Mark McGuire in Kenosha.

Q. Do you bleach your teeth?

A. No. I don’t bleach because there are risks to bleaching. I rather not put chemicals in my mouth for cosmetic whitening purposes.

Q. Why did you have all of your amalgams removed and replaced with composite fillings?

A. I have had my mercury amalgams removed because studies and research have shown they cause hundreds of health issues.

Q. Why do you want to run for Salem Town Supervisor?

A. I am running for Salem Town Board because I am truly passionate about our community and where we live. I want the choices we make to be the seed we plant for future generations. I put my heart into everything I do and work hard at seeing results.

Q. Where do your kids go to the dentist and how do they like going?

A. My girls, ages 7 and 8 also go to Dr. Mark McGuire. They enjoy going to the dentist and always look forward to it.

Q. What was the name of the program where you are trying to get people to slow down?

A. WISE, Wisconsin Initiative Safety Education is what I developed that is now growing beyond Kenosha County. It’s a grassroots initiative to bring awareness to drivers in our neighborhood streets to slow down and be aware of our children who play or ride their bikes in our streets. The county doesn’t have sidewalks where these children can ride or play, so many times they are out on the roads with the cars and the dangers are even higher.

Q. Do you think there are enough dentists out in Kenosha County/Salem?

A. They are plenty of dentists all over, however there are very few holistic dentists in our area. I think we need more dentists that actually have a true caring and understanding of overall health that many of the side effects fluoride and mercury fillings have.

Q. I know someone who didn’t know the difference between Indians from India and Native Americans until I explained it to her a few days ago. Does that ever happen to you?

A. Yes, I have had that brought up before. Christopher Columbus thought he was in India when he discovered America and so he called them Indians. I simply differentiate by referring to myself as East Indian or South Asian.

Q. Did you have braces?

A. No, I have never had braces.

Q. Do you have any dental stories you want to share?

A. I have no dental stories per say, but just to say that our teeth need the utmost care since they cannot grow back. You only get one set and we should take care of what we have.

Garden Fresh Pasta with Asparagus

Summer provides a lot of chances to use fresh produce inn your meals. It’s a great way to eat healthy meals, and to stay in shape for your swim suit.

Here’s a recipe for a Garden Fresh Salad. The fresh basil provides a tasty level of flavor in your pasta sauce. Adding fresh asparagus will provide a great dose of vitamin K.


1 pounds of whole wheat spaghetti, uncooked
5 Roma tomatoes, seeded and chopped
1 15-ounce can Italian-flavor tomato sauce
2 tablespoons chopped fresh basil
1/2 teaspoon freshly ground black pepper
1 tablespoon Extra Virgin Olive Oil
1 pound fresh asparagus, cut into 1-inch pieces
1 medium zucchini, halved and thinly sliced
1 medium red bell pepper, cut in 1/2-inch pieces
Freshly grated Parmesan cheese

1. Cook your pasta according to the directions on the package.

2. In a large saucepan, combine the tomato sauce, Roma tomatoes, chopped basil and black pepper; mix together well and bring it to a boil. Reduce the heat, cover, and simmer for 20 minutes. Remove the cover and continue to cook for an addition 15 to 20 minutes, stirring occasionally.

3. In a large skillet, heat the olive oil over medium-high heat. Add the asparagus, zucchini, and bell pepper. Stir-fry the vegetables until they are tender. Combine the pasta with the cooked vegetables and toss until they are mixed together.

4. Spoon the tomato sauce over the pasta mixture and sprinkle with the freshly grated Parmesan cheese.

5. Serve hot, and enjoy.

How to Lose Your Belly, Butt & Thighs

It’s common to want to trim a few pounds off a specific area of the body — or two, or three. But finding a method to blast that fat off for good isn’t easy. Your body’s metabolism is stubborn, as it wants to maintain status quo and keep that layer of fat right where it is on your belly, butt or thighs. Combat the body’s tendency for stasis by making lifestyle changes and committing to a lifelong healthy eating and exercise strategy to lose the fat and keep it off.


  1. Start and maintain a healthy eating strategy that will help you lose weight and reduce fat. Read nutrition labels and avoid foods that contain saturated fats and refined carbohydrates. Don’t eliminate fat from your diet altogether, as some fat is necessary for the body to function, but consume healthy polyunsaturated fats such as those found in nuts, seeds, olives and fish. Swap white, refined carbohydrates for hearty whole grains that will fill you up in less time. Follow serving sizes to consume sensible portions, and reduce your calorie intake, but you don’t need to do anything drastic. Consuming 100 fewer calories a day is all that’s necessary to reduce belly fat.
  2. Tone the abs. Strength training can’t reduce fat in a specific area, but can tone the muscles underneath the body fat to flatten the stomach. Lie on an exercise mat and do crunches, first with your knees bent and then with your legs straight for an additional challenge. Perform pelvic tilts and leg lifts, which also work the butt and thighs. Do crunches or sit-ups for the abs. Perform pelvic tilts and lifts for the lower abs, butt, and thighs. Firm and tone the thighs and core with squats, using a set of dumbbells.
  3. Tone the butt and thighs to help make it look sculpted and lean. Most exercises will work the butt and thighs together. With a set of dumbbells and an exercise mat, do sets of squats and lunges. Do sets of variations on leg lifts while on all fours on an exercise mat. Work one leg at a time. Do three sets on each leg of lifting it straight out at a 45-degree angle, bending at the knee and lifting out to the side, and kicking up and back with the knee bent.
  4. Incorporate cardio or aerobic exercise into your daily routine to lose weight and body fat. You won’t be able to dictate where the pounds come off, but consistency and dedication will result in losing fat in the belly, butt and thighs as well as other parts of the body. Daily, moderate exercise is the best way to lose body fat. Take brisk walks of at least 30 minutes, or do a dance routine or go for a run or jog. Anything that elevates your heart rate for at least 30 minutes, every day, will help you lose weight and burn fat.
  5. Measure your progress. Use a measuring tape to keep track of the circumference of your waistline, hips and thighs. Gradually, you should see the numbers go down as you lose fat from these areas and tone the muscles underneath.