Migraine - Mayo Clinic

Migraine

Definition

By Mayo Clinic staff

A migraine headache can cause intense throbbing or pulsing in one area of the head and is commonly accompanied by nausea, vomiting, and extreme sensitivity to light and sound. Migraine attacks can cause significant pain for hours to days and be so severe that all you can think about is finding a dark, quiet place to lie down.

Some migraines are preceded or accompanied by sensory warning symptoms (aura), such as flashes of light, blind spots or tingling in your arm or leg.

Medications can help reduce the frequency and severity of migraines. If treatment hasn't worked for you in the past, talk to your doctor about trying a different migraine headache medication. The right medicines, combined with self-help remedies and lifestyle changes, may make a tremendous difference.

Symptoms

Migraine headaches often begin in childhood, adolescence or early adulthood. Migraines may progress through four stages — prodrome, aura, attack and postdrome — though you may not experience all the stages.

Prodrome

One or two days before a migraine, you may notice subtle changes that may signify an oncoming migraine, including:

• Constipation
• Depression
• Diarrhea
• Food cravings
• Hyperactivity
• Irritability
• Neck stiffness

Aura

Most people experience migraine headaches without aura. Auras are usually visual but can also be sensory, motor or verbal disturbances. Each of these symptoms typically begins gradually, builds up over several minutes, then commonly lasts for 10 to 30 minutes. Examples of aura include:

• Visual phenomena, such as seeing various shapes, bright spots or flashes of light
• Vision loss
• Pins and needles sensations in an arm or leg
• Speech or language problems

Less commonly, an aura may be associated with aphasia or limb weakness (hemiplegic migraine).

Attack

When untreated, a migraine typically lasts from four to 72 hours, but the frequency with which headaches occur varies from person to person. You may have migraines several times a month or much less frequently. During a migraine, you may experience some of the following symptoms:

• Pain on one side of your head
• Pain that has a pulsating, throbbing quality
• Sensitivity to light, sounds and sometimes smells
• Nausea and vomiting
• Blurred vision
• Diarrhea
• Lightheadedness, sometimes followed by fainting

Postdrome

The final phase — known as postdrome — occurs after a migraine attack, when you may feel drained and washed out, though some people report feeling mildly euphoric.

When to see a doctor

Migraine headaches are often undiagnosed and untreated. If you regularly experience signs and symptoms of migraine attacks, keep a record of your attacks and how you treated them. Then make an appointment with your doctor to discuss your headaches and decide on a treatment plan.
Even if you have a history of headaches, see your doctor if the pattern changes or your headaches suddenly feel different.

See your doctor immediately or go to the emergency room if you have any of the following signs and symptoms, which may indicate other, more serious medical problems:

• An abrupt, severe headache like a thunderclap
• Headache with fever, stiff neck, rash, mental confusion, seizures, double vision, weakness, numbness or trouble speaking
• Headache after a head injury, especially if the headache gets worse
• A chronic headache that is worse after coughing, exertion, straining or a sudden movement
• New hea
• New headache pain if you're older than 50

Causes

Although much about the cause of migraines isn't understood, genetics and environmental factors seem to both play a role.

Migraines may be caused by changes in the brainstem and its interactions with the trigeminal nerve, a major pain pathway. Imbalances in brain chemicals, including serotonin — which helps regulate pain in your nervous system — also may be involved.

Serotonin levels drop during migraine attacks. This may trigger your trigeminal system to release substances called neuropeptides, which travel to your brain's outer covering (meninges). The result is headache pain.

Migraine headache triggers

Whatever the exact mechanism of the headaches, a number of things may trigger them. Common migraine triggers include:

• Hormonal changes in women. Fluctuations in estrogen seem to trigger headaches in many women with known migraines. Women with a history of migraines often report headaches immediately before or during their periods, when they have a major drop in estrogen. Others have an increased tendency to develop migraines during pregnancy or menopause. Hormonal medications — such as oral contraceptives and hormone replacement therapy — also may worsen migraines, though some women find it's beneficial to take them.
• Foods. Some migraines appear to be triggered by certain foods. Common offenders include alcohol, especially beer and red wine; aged cheeses; chocolate; aspartame; overuse of caffeine; monosodium glutamate — a key ingredient in some Asian foods; salty foods; and processed foods. Skipping meals or fasting also can trigger migraine attacks.
• Stress. Stress at work or home can instigate migraines.
• Sensory stimuli. Bright lights and sun glare can induce migraines, as can loud sounds. Unusual smells — including pleasant scents, such as perfume, and unpleasant odors, such as paint thinner and secondhand smoke — can also trigger migraines.
• Changes in wake-sleep pattern. Either missing sleep or getting too much sleep may serve as a trigger for migraines in some individuals, as can jet lag.
• Physical factors. Intense physical exertion, including sexual activity, may provoke migraines.
• Changes in the environment. A change of weather or barometric pressure can prompt a migraine.
• Medications. Certain medications can aggravate migraines, especially oral contraceptives and vasodilators, such as nitroglycerin.

Risk factors

Several factors make you more prone to having migraines.

• Family history. Up to 90 percent of people with migraines have a family history of migraine attacks. If one or both of your parents have migraines, there's a good chance you will, too.
• Age. Migraine can begin at any age, though most people experience their first migraine during adolescence. By age 40, most people with migraine have had their first attack.
• Gender. Women are three times more likely to have migraines. Headaches tend to affect boys more than girls during childhood, but by the time of puberty, more girls are affected.
• Hormonal changes. If you're a woman who has migraines, you may find that your headaches begin just before or shortly after onset of menstruation. They may also change during pregnancy or menopause. Some women report that their migraine attacks got worse during the first trimester of a pregnancy, though for many, the attacks improved during later stages in the pregnancy.

Complications

Sometimes your efforts to control your pain cause problems.

• Abdominal problems. Certain pain relievers, such as ibuprofen (Advil, Motrin, others), may cause abdominal pain, bleeding and ulcers — especially if taken in large doses or for a long period of time.
• Rebound headaches. In addition, if you take over-the-counter or prescription headache medications more than nine days per month or in high doses, you may be setting yourself up for a serious complication known as rebound headaches. Rebound headaches occur when medications not only stop relieving pain, but actually begin to cause headaches. You then use more pain medication, which traps you in a vicious cycle.
• Serotonin syndrome. This potentially life-threatening drug interaction can occur if you take migraine medicines called triptans, such as sumatriptan (Imitrex) or zolmitriptan (Zomig), along with antidepressants known as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs). Some common SSRIs include Zoloft, Prozac and Paxil. SNRIs include Cymbalta and Effexor. Fortunately, serotonin syndrome is rare.

Preparing for your appointment

You're likely to start by seeing your primary care provider, but you may be referred to a physician who specializes in headache (neurologist).

Because appointments can be brief, and because there's often a lot of ground to cover, it's a good idea to be well-prepared for your appointment. Here's some information to help you get ready for your appointment, and what to expect from your doctor.

What you can do

• Write down symptoms you're experiencing, even if they seem unrelated to your migraines.
• Write down key personal information, including any major stresses or recent life changes.
• Make a list of all medications, vitamins or supplements you're taking. It is particularly important to list all medications that you have used to treat your headaches. Include the dosages of the medications.
• Take a family member or friend along, if possible. Sometimes it can be difficult to soak up all the information provided to you during an appointment. Someone who accompanies you may remember something that you missed or forgot.
• Write down questions to ask your doctor.

Your time with your doctor is limited, so preparing a list of questions will help you make the most of your time together. List your questions from most important to least important, in case time runs out. For migraine headaches, some basic questions to ask your doctor include:

• What is likely triggering my migraine headaches?
• Are there other possible causes for my symptoms?
• What kinds of tests do I need?
• Is my condition likely temporary or chronic?
• What is the best course of action?
• What are the alternatives to the primary approach that you're suggesting?
• What changes to my lifestyle or diet do you suggest I make?
• I have these other health conditions. How can I best manage them together?
• Is there a generic alternative to the medicine you're prescribing for me?
• Are there any brochures or other printed material that I can take home with me? What websites do you recommend?

In addition to the questions that you've prepared to ask your doctor, don't hesitate to ask questions during your appointment.

What to expect from your doctor
Your doctor is likely to ask you a number of questions. Being ready to answer them may reserve time to go over any points you want to spend more time on. Your doctor may ask:

• When did you first begin experiencing symptoms?
• Have your symptoms been continuous or occasional?
• How severe are your symptoms?
• What, if anything, seems to improve your symptoms?
• What, if anything, appears to worsen your symptoms?

What you can do in the meantime

• Keep a headache diary. A diary can help you and your doctor determine what triggers your migraines. Note when your headaches start, how long they last and what, if anything, provides relief. Be sure to record your response to any headache medications you take. Also note the foods you ate in the 24 hours preceding attacks, any unusual stress, and how you feel and what you're doing when headaches strike.
• Reduce stress. Because stress triggers migraines for many people, try to avoid overly stressful situations, or use stress-reduction techniques like meditation.
• Get enough sleep but don't oversleep. Aim for six to eight hours of sleep a night.

Tests and diagnosis

If you have typical migraines or a family history of migraine headaches, your doctor will likely diagnose the condition on the basis of your medical history and a physical exam. But if your headaches are unusual, severe or sudden, your doctor may recommend a variety of tests to rule out other possible causes for your pain.

• Computerized tomography (CT). This imaging procedure uses a series of computer-directed X-rays that provides a cross-sectional view of your brain. This helps doctors diagnose tumors, infections and other possible medical problems that may be causing your headaches.
• Magnetic resonance imaging (MRI). MRIs use radio waves and a powerful magnet to produce very detailed cross-sectional views of your brain. MRI scans help doctors diagnose tumors, strokes, aneurysms, neurological diseases and other brain abnormalities. An MRI can also be used to examine the blood vessels that supply the brain.
• Spinal tap (lumbar puncture). If your doctor suspects an underlying condition, such as meningitis — an inflammation of the membranes (meninges) and cerebrospinal fluid surrounding your brain and spinal cord — he or she may recommend a spinal tap (lumbar puncture). In this procedure, a thin needle is inserted between two vertebrae in your lower back to extract a sample of cerebrospinal fluid (CSF) for laboratory analysis.

Treatments and drugs

 A variety of drugs have been specifically designed to treat migraines. In addition, some drugs commonly used to treat other conditions also may help relieve or prevent migraines. Medications used to combat migraines fall into two broad categories:

• Pain-relieving medications. Also known as acute or abortive treatment, these types of drugs are taken during migraine attacks and are designed to stop symptoms that have already begun.
• Preventive medications. These types of drugs are taken regularly, often on a daily basis, to reduce the severity or frequency of migraines.

Choosing a strategy to manage your migraines depends on the frequency and severity of your headaches, the degree of disability your headaches cause, and your other medical conditions.
Some medications aren't recommended if you're pregnant or breast-feeding. Some aren't used for children. Your doctor can help find the right medication for you.

Pain-relieving medications

For best results, take pain-relieving drugs as soon as you experience signs or symptoms of a migraine. It may help if you rest or sleep in a dark room after taking them:

• Pain relievers. These medications, such as ibuprofen (Advil, Motrin, others) or acetaminophen (Tylenol, others) may help relieve mild migraines. Drugs marketed specifically for migraines, such as the combination of acetaminophen, aspirin and caffeine (Excedrin Migraine), also may ease moderate migraine pain but aren't effective alone for severe migraines. If taken too often or for long periods of time, these medications can lead to ulcers, gastrointestinal bleeding and rebound headaches. The prescription pain reliever indomethacin may help thwart a migraine headache and is available in suppository form, which may be helpful if you're nauseous.
• Triptans. For many people with migraine attacks, triptans are the drug of choice. They are effective in relieving the pain, nausea, and sensitivity to light and sound that are associated with migraines. Medications include sumatriptan (Imitrex), rizatriptan (Maxalt), almotriptan (Axert), naratriptan (Amerge), zolmitriptan (Zomig), frovatriptan (Frova) and eletriptan (Relpax). Side effects of triptans include nausea, dizziness and muscle weakness. They aren't recommended for people at risk for strokes and heart attacks. A single-tablet combination of sumatriptan and naproxen sodium (Treximet) has proved more effective in relieving migraine symptoms than either medication on its own.
• Ergot. Ergotamine and caffeine combination drugs (Migergot, Cafergot) are much less expensive, but also less effective, than triptans. They seem most effective in those whose pain lasts for more than 48 hours. Dihydroergotamine (D.H.E. 45, Migranal) is an ergot derivative that is more effective and has fewer side effects than ergotamine. It's also available as a nasal spray and in injection form.
• Anti-nausea medications. Because migraines are often accompanied by nausea, with or without vomiting, medication for nausea is appropriate and is usually combined with other medications. Frequently prescribed medications are metoclopramide (Reglan) or prochlorperazine (Compro).
• Opiates. Medications containing narcotics, particularly codeine, are sometimes used to treat migraine headache pain when people can't take triptans or ergot. Narcotics are habit-forming and are usually used only as a last resort.
• Dexamethasone. This corticosteroid may be used in conjunction with other medication to improve pain relief. Because of the risk of steroid toxicity, dexamethasone should not be used frequently.

Preventive medications

You may be a candidate for preventive therapy if you have two or more debilitating attacks a month, if pain-relieving medications aren't helping, or if your migraine signs and symptoms include a prolonged aura or numbness and weakness.

Preventive medications can reduce the frequency, severity and length of migraines and may increase the effectiveness of symptom-relieving medicines used during migraine attacks. Your doctor may recommend that you take preventive medications daily, or only when a predictable trigger, such as menstruation, is approaching.

In most cases, preventive medications don't eliminate headaches completely, and some cause serious side effects. If you have had good results from preventive medicine and have been migraine-free for six months to a year, your doctor may recommend tapering off the medication to see if your migraines return without it.

For best results, take these medications as your doctor recommends:

• Cardiovascular drugs. Beta blockers — commonly used to treat high blood pressure and coronary artery disease — can reduce the frequency and severity of migraines. The beta blocker propranolol (Inderal La, Innopran XL, others) has proved effective for preventing migraines. Calcium channel blockers, another class of cardiovascular drugs, especially verapamil (Calan, Verelan, others), also may be helpful in preventing migraines and relieving symptoms from aura. In addition, the antihypertensive medication lisinopril (Zestril) has been found useful in reducing the length and severity of migraines. Researchers don't understand exactly why these cardiovascular drugs prevent migraine attacks. Side effects can include dizziness, drowsiness or lightheadedness.
• Antidepressants. Certain antidepressants are good at helping to prevent some types of headaches, including migraines. Tricyclic antidepressants, such as amitriptyline, nortriptyline (Pamelor) and protriptyline (Vivactil) are often prescribed for migraine prevention. Tricyclic antidepressants may reduce migraine headaches by affecting the level of serotonin and other brain chemicals, though amitriptyline is the only one proved to be effective for migraine headaches. You don't have to have depression to benefit from these drugs. Other classes of antidepressants called selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) haven't been proved as effective for migraine headache prevention. However, preliminary research suggests that one SNRI, venlafaxine (Effexor, Venlafaxine HCL), may be helpful in preventing migraines.
• Anti-seizure drugs. Some anti-seizure drugs, such as valproate (Depacon), topiramate (Topamax) and gabapentin (Neurontin), seem to reduce the frequency of migraines. Lamotrigine (Lamictal) may be helpful if you have migraines with aura. In high doses, however, these anti-seizure drugs may cause side effects, such as nausea and vomiting, diarrhea, cramps, hair loss, and dizziness.
• Cyproheptadine. This antihistamine specifically affects serotonin activity. Doctors sometimes give it to children as a preventive measure.
• Botulinum toxin type A (Botox). The FDA has approved botulinum toxin type A for treatment of chronic migraine headaches in adults. During this procedure, injections are made in muscles of the forehead and neck. When this is effective, the treatment typically needs to be repeated every 12 weeks.

Lifestyle and home remedies

Self-care measures can help ease the pain of a migraine headache.

• Try muscle relaxation exercises. Progressive muscle relaxation, meditation and yoga don't require any equipment. You can learn them in classes or at home using books or tapes. Or spend at least a half-hour each day doing something you find relaxing — listening to music, gardening, taking a hot bath or reading.
• Get enough sleep, but don't oversleep. The average adult needs six to eight hours of sleep a night. It's best to go to bed and wake up at regular times, as well.
• Rest and relax. If possible, rest in a dark, quiet room when you feel a headache coming on. Place an ice pack wrapped in a cloth on the back of your neck and apply gentle pressure to painful areas on your scalp.
• Keep a headache diary. Continue keeping your headache diary even after you see your doctor. It will help you learn more about what triggers your migraines and what treatment is most effective.

Alternative medicine

Nontraditional therapies may be helpful if you have chronic migraine pain:

• Acupuncture. In this treatment, a practitioner inserts many thin, disposable needles into several areas of your skin at defined points. Clinical trials have found that acupuncture may be helpful for headache pain.
• Biofeedback. Biofeedback appears to be especially effective in relieving migraine pain. This relaxation technique uses special equipment to teach you how to monitor and control certain physical responses related to stress, such as muscle tension.
• Manual therapy. Massage and chiropractic treatments may help reduce the frequency of migraines. And it can improve the quality of your sleep, which can, in turn, help prevent migraine attacks.
• Herbs, vitamins and minerals. There is some evidence that the herbs feverfew and butterbur may prevent migraines or reduce their severity. A high dose of riboflavin (vitamin B-2) also may prevent migraines by correcting tiny deficiencies in the brain cells. Coenzyme Q10 supplements may decrease the frequency of migraines, but they have little effect on the severity of the headache. Due to low magnesium levels in some people with migraines, magnesium supplements have been used, but with mixed results. Ask your doctor if these treatments are right for you. Don't use feverfew or butterbur if you're pregnant.

Prevention

Whether or not you take preventive medications, you may benefit from lifestyle changes that can help reduce the number and severity of migraines. One or more of these suggestions may be helpful for you:

• Avoid triggers. If certain foods seem to have triggered your migraines in the past, avoid those foods. If certain scents are a problem, try to avoid them. In general, establish a daily routine with regular sleep patterns and regular meals. In addition, try to control stress.
• Exercise regularly. Regular aerobic exercise reduces tension and can help prevent migraines. If your doctor agrees, choose any aerobic exercise you enjoy, including walking, swimming and cycling. Warm up slowly, however, because sudden, intense exercise can cause headaches. Obesity is also thought to be a factor in migraine headaches, and regular exercise can help you keep your weight down.
• Reduce the effects of estrogen. If you're a woman who has migraines and estrogen seems to trigger or make your headaches worse, you may want to avoid or reduce the medications you take that contain estrogen. These medications include birth control pills and hormone replacement therapy. Talk with your doctor about the best alternatives or dosages for you.

 http://www.mayoclinic.com/health/migraine-headache/DS00120
 

Strength & Stretch with the FitBALL Roller - About.com

Strength & Stretch with the FitBALL Roller

This routine offers exercises using a either a foam roller or, as shown, a FitBall Roller. The FitBall Roller works the same as a foam roller, but has more give to it, which may make some exercises more comfortable or more difficult, depending on the move. The roller is a great tool for adding support or for adding challenge to traditional exercises, but it's hard to know exactly how to use it in your workouts. The following moves, which generally target the core, lower body and flexibility, are some examples of moves you can try using a foam or FitBALL Roller.

Beginners, perform 1 set of each strength exercise for 8-16 reps. Stretches can be done as many times as you like.

Int/Advanced Options:     

• Perform 2-3 sets of 10-16 reps of each exercise with a short rest in between
• Perform each move for 10-16 reps (or for a timed interval), one after the other for 1-3 circuits
• Alternate a each exercise, performing each for 10-16 reps, with no rest between sets

	Click on pictures for closer view
Pushup On Roller In pushup position (on knees or toes) place hands on roller a bit wider than shoulder-width apart. Lower into a pushup, keeping back straight and abs in. Push up and repeat. Placing just one hand on the roller and one on the floor makes this move easier.
Back Extension on Roller Lie face down on floor with arms stretched out in front, wrists resting on roller. Squeeze the shoulder blades together and down and keep the abs contracted as you press into the roller, lifting the chest off the floor. Lower and repeat.
Front Body Stretch With the roller under the hips, place hands on the floor and stretch up, looking up at the ceiling and feeling a stretch in the chest and abs. Hold for 10-30 seconds.
One-Legged Hip Extension on Roller With the roller under the hips and chin resting on forearms, bend one leg until the shin is perpendicular to the floor. Keep the abs in and squeeze the glutes to lift the bent leg straight up, sole of the foot towards the ceiling. Try not to arch the back.
Bent-Leg Hip Extension on Roller In the same position as the previous exercise, bend both legs, squeeze the feet together and lift the feet up towards the ceiling, using only the glutes and not the back.
Straight Leg Extension on Roller In the same position as the previous move, straighten the legs behind you and squeeze the glutes to lift the legs, again, without arching the back.
Bridge on Roller Lying face up, position feet on roller, knees bent and hands at your sides. Slowly, uncurl your spine off the mat, one vertebrae at a time until you're in a bridge position, body in a straight line from knees to head. Lower and repeat.
One-Legged Bridge In the same position as previous move, extend one leg out, keeping it even with the other leg. Roll the body off the mat as high as you can into bridge position. Roll down and repeat all reps on the same leg before switching sides.
Outer Thigh Stretch on Roller From the previous exercise, keep one leg on roller and cross the other foot over the knee. Use the foot to roll the roller towards you to deepen the stretch in the glutes. Hold for 10-30 seconds and repeat on the other side.
Side Leg Lift on Roller Lie on your side with the roller under the hip. Rest on your forearm and take the top arm in front of you, hand on floor for support. Life the top leg up, foot flexed, squeezing the outer thigh. For a challenge, keep that leg up and try to lift the bottom leg up to meet it (this is tough!). Lower and repeat before switching sides.
Roll-Ups on Roller Lie vertically on the roller, knees bent and feet in front of you. Cross your arms over the chest or extend them in front of you as you roll up off the roller. At the top, reach the arms out then lower and repeat.
Reverse Crunch on Roller In the same position as previous move, contract the abs and bring one knee up towards the chest. If that's challenging, continue for all reps and switch sides. For more challenge, after you bring one knee up, bring the other knee up as well. Then lower one foot at a time, alternating sides. Don't arch the back.
Modified Crunch on Roller Place the roller behind the mid-lower back and cross arms over the chest. Squeeze the abs and crunch up, allowing the roller to support the back. Lower and repeat.
Hamstring Stretch Sit on the roller and stretch the legs straight out in front of you, feet flexed. Keeping the back straight, tilt forward from the hips while reaching out with your hands, stretching the hamstrings. Hold for 10-30 seconds.
Inner Thigh Stretch In the same position as previous move, bend the knees and bring the heels together in front of you, gently stretching forward and feeling it in the inner thighs.
Chest Stretch While seated on roller, place hands behind you on the floor, arch the back slightly and open the chest up, stretching through the chest and shoulders.

Form Pointers:

• The roller is not a stable surface, so take care when using it and make sure you have control during each exercise.
• In some exercises, the roller provides added support (as in the hamstring and inner thigh stretch) which may make some moves more comfortable. In other moves (as in the pushups and leg lifts), the roller adds difficulty and intensity. Be aware of how the roller changes the exercises and take your time learning the moves.

http://exercise.about.com/library/blfoamrollerworkout.htm

Exercises for Round Shoulders - eHow

Exercises for Round Shoulders

 

Sarka-Jonae Miller                             

                        

By Sarka-Jonae Miller, eHow Contributor

Rounded shoulders is a common postural problem caused by tight chest muscles and weak upper back and rear shoulder muscles. This problem can be easily corrected through stretching and corrective exercises. If you have this problem you should work to remember to check your posture throughout the day and pull your shoulders back.

Stretching Exercise for the Chest

• An easy way to stretch your chest is to stand sideways about a foot away from a wall and to place your right palm against a wall. Turn your hand so it is held horizontally with your fingers pointing behind you. Twist your body to the left and feel a stretch throughout your right shoulder and pec. Hold for 30 seconds or more and breathe deeply. Turn around and stretch your other side.
• You can also interlace your fingers behind your back with your arms straight and pull your shoulders back to stretch your chest. Hold this for 30 seconds or more as well.
  Stretch daily, preferably two to three times throughout the day. Only stretch to a point of discomfort at most, never pain.

Reverse Flye

• The reverse flye is an exercise commonly done with dumbbells. It strengthens the rear delts and upper back. This exercise involves lifting light weights while pulling your shoulders back so it will make it easier for your to hold your shoulders back with good posture all the time. Sit on a bench, chair, or stability ball and bend over toward the floor. Keep your back straight.

• Hold a dumbbell in each hand. Three or five pounds might be good but adjust the weight to find the correct weight that will fatigue you on your last rep. Bend your elbows slightly and hold your palms together in front of your shins and below your knees. Exhale and lift your arms up and to your sides while keeping your arms mostly straight with the same slight bend in the elbows. Pull your shoulder blades together. Exhale as your lift your arms. Inhale and bring your arms back into the starting position in front of the shins. Do two sets of 12 to 20 reps.

Upright Rows

• The upright row exercise strengthens your upper back and shoulders. It can be done with a barbell, resistance cable, or dumbbells. Dumbbells are best because the weight can be modified by a pound at a time and each arm has to work independently. Stand up straight with your hips tucked under you and your ab muscles tight. Bend your knees slightly and point your toes forward. Hold a dumbbell in each hand in front of your body at waist height. Exhale and lift the dumbbells up the center of your body as your elbows lift out to the sides. Lift the dumbbells to shoulder height and pull your shoulder blades together as you do so. Inhale as you lower the dumbbells back in front of your waist. Do two sets of 12 to 20 reps. Choose a weight that will fatigue your muscles on the last rep. Start with 5 to 10 lb. dumbbells and modify up or down from there.

Read more: Exercises for Round Shoulders | eHow.com http://www.ehow.com/way_5263478_exercises-round-shoulders.html#ixzz2DZg41hJz

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Excellent exercise videos for round shoulders.


Pec Stretch Exercise for Neck Pain, Headaches, Pinched Nerves and Rounded Shoulders

 

 

 

Interscapular/Rhomboid Exercise for Neck Pain, Pinched Nerves, Rounded Shoulders / Dr. Mandell 

 

 

 

5 Exercises To Fix Hunchback Posture

 

 

 

 Thoracic Spine Mobilizations with Foam Roller 

 

 

 

Your Best Butt - Working the Glutes, Hips and Thighs - About.com

Your Best Butt - Working the Glutes, Hips and Thighs

 

By Paige Waehner, About.com Guide

Updated March 26, 2010

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

 Working Your Butt 

The lower body is made up of a variety of muscles, including the largest or the gluteus maximus. The gluteus maximus is the most visible gluteal muscle, but there are two smaller muscles underneath it: the gluteus medius and gluteus minimus. The glutes are responsible for hip movements, such as extension, rotation and abduction (moving the thigh away from the body). It's also heavily involved in that dance many of us have tried - shaking your booty.

Below the glutes and on the back of the thighs are the hamstrings, which include three different muscles: The biceps femoris, the semitendinosus and the semimembranosus. The hamstrings work to bring the heel toward the butt (knee flexion) and to move the leg backward (hip extensions).

The quadriceps make up the front of the thighs and include the rectus femoris, which is a larger muscle in the middle of the thigh, and the vastus lateralis, intermedius and medialis, which lie under the rectus femoris. These powerful muscles are involved in a variety of activities (walking, running, jumping, squatting, etc.) and work to extend the knee as well as flex the hip.

Why Should You Work Your Butt, Hips and Thighs?

The lower body includes some of the largest muscles in the body, muscles that are involved in almost every movement we make, from standing and walking to running and squatting. Working these muscles means you'll not only build strength and lean-muscle tissue, but you'll also burn more calories. Strong legs will also make daily activities easier and help protect you from injury.

How Often Should You Train Your Lower Body?

Like all muscles in your body, you can perform lower-body exercises up to three nonconsecutive days a week. If you're lifting heavy weights (enough that you can only complete six to eight repetitions), you'll need two or more days of rest before you perform the exercise again. For this reason, you might only work your lower body once or twice a week. If your goal is endurance and strength, stick with 1 to 3 sets of 12 to 16 repetitions and at least one day of rest before you perform the exercises again.

What Exercises Should You Do?

The most common exercises for the butt, hips and thighs are squats, lunges and deadlifts. Try to include a variety of exercises that target all the lower-body muscles for a well-rounded routine. These lower-body exercises offer a variety of options for working your butt, hips and thighs.

Your butt. You look at it, study it, poke it and even yell at it. You lament the effects of gravity, the donut you ate yesterday (the one that apparently bypassed every part of your body in favor of your butt) and even your parents for so thoughtfully passing on such a blubbery body part. There are some things, though, you can do to target your backside.

The Best Cardio for Your Butt

• Walking

Walking activates your glutes and hamstrings, particularly as you walk up an incline (mountain, hill or treadmill). The plan: If you're on a treadmill, shake things up by increasing your incline periodically throughout your workout (i.e., increase your incline 1% every minute for five minutes, then reduce your incline in the same manner, repeating six or more times). If outdoors, find a long, medium-grade hill in your neighborhood and walk up it as fast as you can, then slowly walk back down and repeat 5 to 10 times. Add this type of workout to your weekly routine to burn more calories and work your butt and legs.

• Sprints/Intervals

Have you ever noticed that sprinters have great butts? That's because sprinting is a powerful activity that requires incredible strength. You don't have to train like an Olympian to get a great butt, but you can introduce sprinting (also called "fartlek training") into your routine. The plan: On your next walk/run, choose an object in the distance and sprint to it as fast as you can. Slow to a walk until you're fully recovered and repeat about 5 to 6 times or try this interval workout.

• Cycling

Riding a bike is an incredible exercise for your hips, thighs and glutes, whether you ride outside or indoors at a spin class or on a stationary bike. The plan: On your next cycling workout, pay attention to your technique; get your glutes involved by leading with your heel when you push down on the pedals. On the upswing, pull up on the pedal (if you've got foot straps) to make sure you're using every part of your legs during your workout. Isolations are another option: Increase your resistance, lift your butt off the seat and slowly pedal using ONLY your legs (your body shouldn't move or bounce).

• Other Ideas

Other great cardio exercises that target your fanny include kickboxing and stair climbing. In kickboxing, all those kicks (side, roundhouse, back and fronts kicks) will target your butt, quadriceps and hamstrings. They will also help you with your balance and flexibility. Using the Stairmaster or Step Mill will also make maximum use of the glutes, hamstrings and quads.While cardio is great for involving the legs, to really see results, you'll need some strength-training exercises. For ideas, check out these examples of exercises for the butt, hips and thighs.



http://exercise.about.com/cs/butthipsthighs/a/bestbodybutt.htm
 

High-Protein Diet on a Budget - My Mad Methods

High-Protein Diet on a Budget

 

 

If you're hard training athlete or just an ordinary fitness enthusiast that is trying to gain strength, build muscle and lose fat high-protein diet would probably be the best option for you (of course if you have no kidney diseases). But have you ever wondered how the hell you are supposed to follow high-protein diet and don't spend all your income on it? How to make it happen? I'll try to answer these questions in the post and show you on my own example how I made high-protein diet more affordable for me here in Ukraine.

 

What is High-Protein Diet?

I don't use macro-nutrient ratios in my diet (I mean accurate percentages). Dieting is no fun (well, at least for me (maybe just a little) and percentages make it even less fun. So I'm using bodyweight ratios. I count only calories and protein. Calories were determined in experimental way. As for protein, any diet that consist at least 1 g of it per 1 lb of bodyweight (of course, if you're not obese) is considered by me as high in protein.

 

Ok, here's my numbers for those who is interested:

Height: 180 cm (5'11'')
Weight: 82.5 kg (181.5 lbs)
Maintenance: ~2500 kcal per day

 

How to Create Your Own High-Protein Diet

As you can see my bare minimum of protein per day is approximately 180 grams. If I want to gain muscle I'll need to increase it to approximately 270 grams (maybe even more). Why so much protein? You can read here. Well, you may need less in several occasions. But I'll discuss this later. Remember, all this is just an advice. If I want to lose some fat I'll be ok with 180 grams.

 

So the next step would be to create a menu that will satisfy our protein requirements. You can pick from several protein sources. They could be animal or plant. In my experience animal protein products ar far superior to plants. I don't know whether it's because of incompleteness of plant protein sources or any other reason but I see less results in muscle building and fat burning when eating plants compared to tasty dead animals and their products. Of course, vegetarian and vegan diets would be cheaper here in Ukraine but, man, I hate those beans and lentils. I gave them a try. I wasted my time.

 

So I pick from animal protein sources. My top picks would be:

• Meat

• Poultry

• Fish

• Eggs

• Cottage cheese

I like to keep it simple and don't add any fancy stuff. If you have an OCD you can go ahead and calculate the price of 1 g of protein in each of these sources. But this isn't needed. Just compare prices and concentrations of protein in all these sources.

 

My top picks again would be: chicken breast, 0% cottage cheese (it tastes like shit (I'm not saying that I've tasted shit but I guess that it may taste even better than this devil's trick)), 9.5% cottage cheese, 17% cottage cheese (it tastes awesome) and eggs. Also I can eat occasional lean beef, lean pork or fish.

 

These are the cheapest high-protein sources available here in Ukraine. I wouldn't eat canned food. And we don't have organic craze here. So I don't really know whether my food organic or not. As the proverb says: "The less you know - the better you sleep."

 

Then create menus for your workout and non-workout days according to your calories and protein needs. I like to add some carbs on workout days and to go low-carb on non-workout days. And workout days should have generally more calories and non-workout - less.

For example, here's two menus for fat loss for me or someone with my stats:

 

1) Workout Day

-250 g fried chicken breast
-230 g 9.5% cottage cheese
-6 fried eggs
-250 g 17% cottage cheese with dry fruits
-130 g rice (I measure it dry before boiling; it's half a cup)
+ any amount of veggies

 

Total: 2549 kcal
Protein: 187 g
Cost: 40 UAH ($5) per day

 

2) Non-WO Day

-10 hard-boiled eggs (you may think "holy shit!" but I just love eggs and their price)
-460 g 0% cottage cheese
-250 g 17% cottage cheese with dry fruits
+ any amount of veggies

 

Total: 2013 kcal
Protein: 186 g
Cost: 40 UAH ($5) per day

As you can see such diet will cost me $150 per month. And there's no supplements included (when we're talking about diet on a budget food should be your number one priority). Of course, you should remember about variety and once you hit plateau you'll need to create new menus.

 

Intermittent Fasting and High-Protein Diet

As you could already notice I'm a big proponent of intermittent fasting. It keeps you energized, it promotes fat loss, it trains your mind and your body, it gives you freedom, it keeps you full and satisfied and it regulates your hormones to name few advantages. Another great thing about it that while you're fasting and not eating protein your sensitivity to it increases. According to Ori Hofmekler, author of the Warrior Diet, protein absorption during periods of overfeeding preceeded by underfeeding periods increases up to 160%. That's quite big advantage for me. But as everything in life intermittent fasting is not for everyone.

 

Closing Thoughts

So now you have all the keys to create your own high-protein diet and have no excuses to fail. High-protein diet shouldn't be expensive as many may think. Make smart food choices and spend all the rest money on strippers and booze (: As always, thanks for reading. Comment, ask, like, share.




http://www.mymadmethods.com/articles/nutrition-articles/1316-cheap-high-protein

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Contributor Information:

Alex Zinchenko is a personal strength trainer, strength athlete, fitness information provider, founder and owner of RoughStrength.com. The goal of Rough Strength is to provide fitness information and help other people in reaching their health and fitness goals rough. And by 'rough' I mean without any luxuries and conveniences. Pure raw strength is of course the number one priority. Find out more.

Cardio vs. Strength-Training Workouts - Women's Health

Cardio vs. Strength-Training Workouts

A WH Fitness Face Off

 

In one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules.

By Liz Plosser, Photography By Dan Forbes

A WH Fitness Face Off In one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules. 

 

 

 

Passat or Prius?

Trader Joe's or Whole Foods? And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus insist that strength training is where it's at. Some even suggest ditching cardio altogether.

To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits. Now, let's get ready to rumble...

 

To KO fat -- and keep it off...

Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.

Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.

Winner: Strength

To squash stress...

Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression," says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.

Strength's edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio's benefits. So, for now

Winner: Cardio

To love standing naked in front of the mirror...

Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear.

Strength's edge Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.

Winner: Strength

To stay off the sideline

Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.

Strength's edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes. "Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries," says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game.

Winner: Strength

 

To add years to your life

Cardio's edge There are more health perks in cardio's corner than Kabbalah bracelets in Hollywood. "Nothing compares with cardio for optimizing longevity," says Mike Meyers, Ph.D., an American College of Sports Medicine -- certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. "It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer." The ticker-strengthening benefits are especially sweet: A stronger heart pumps more blood with each beat, circulating oxygen more efficiently throughout your body; aerobic activity prevents inflammation around your thumper; and lacing up your sneaks can increase the "good" cholesterol in your blood by up to 8 percent in just 8 weeks, according to a 2007 study published in the Journal of Internal Medicine.

Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat -- the kind that wraps around organs and constricts blood vessels.

Winner: Cardio

To reach the finish line faster

Cardio's edge If you want to smoke your frenemy at your next 5-K, put in the miles. "The best way to train for an endurance event is by practicing it," Meyers says. "Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence."

Strength's edge For a speed boost, strength training is essential -- especially for your core and legs. "Plyometrics will improve your stride power, or the force you pedal with," says Diane Vives, C.S.C.S., owner of Vives Training Systems in Austin, Texas. For explosive power, she recommends the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot. Quickly hop forward onto your left foot, then hop back and land on both feet. Continue for 4 to 6 reps. Do 3 sets, resting 60 to 90 seconds in between.

Winner: Draw

 

 

 

 

http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts?page=1

 

 

 

To Drink or Not to Drink: Calories in Post-Workout Recovery Drinks - fitsugar

Calories in Post-Workout Recovery Drinks

To Drink or Not to Drink: Calories in Post-Workout Recovery Drinks

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Updated Nov 3 2012 - 6:15pm · Posted Nov 3 2012 - 6:10pmby Jenny Sugar

 

 

Hydrating and refueling after a workout is an absolute must. If it's a light workout, then water and one of these low-calorie, carb- and protein-packed snacks will do the trick. If you sweat a lot, then you'll need to replace lost electrolytes such as sodium and potassium with a sports drink, and if it was a particularly grueling workout, then you probably need to gulp down a calorie- and protein-filled recovery drink. Whatever your post-workout needs, check out the breakdown below to see how they compare.

Beverage (8 oz.)	Calories	Carbs (g)	Sugars (g)	Protein (g)	Sodium (mg)	Potassium (mg)
Almond Strawberry Banana Yogurt Smoothie	154	16.4	13.4	9.4	52.5	395.8
Coconut Water	43	10.8	10	0.7	25	480.3
Gatorade G Series Recover 03 Drink	110	20	20	8	105	40
Gatorade G Series Recover 03 Shake (1 carton)	270	45	20	20	320	680

Keep reading to see the calories in chocolate milk and Vitamin Water.

Beverage (8 oz.)	Calories	Carbs (g)	Sugars (g)	Protein (g)	Sodium (mg)	Potassium (mg)
Gatorade G Series Fit 03 Recover (11 oz.)	120	14	10	12	280	35
Gatorade G Series Pro 03 Recover	110	20	20	8	105	40
Gatorade Natural Orange Citrus	50	14	14	0	110	30
Low-Fat Chocolate Milk	158	26.1	24.9	8.1	153	425
Nuun Active Hydration Orange (1 tablet added to 16 oz. water)	8	1	1	0	360	100
PowerBar Ironman Restore Powder (1 scoop)	90	20	10	3	250	10
Protein Smoothie (one glass)	169	25	15	16	106	—
Smartwater	0	0	0	0	0	2.5
Vitamin Water Coco-Refresh (20 oz.)	120	32	31	0	30	875

 

http://www.fitsugar.com/Calories-Post-Workout-Recovery-Drinks-24158310

Thanksgiving Detox Tips - fitsugar

Thanksgiving Detox Tips

Day-After Detox: How to Get Back on Track After Thanksgiving

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Updated Nov 19 2012 - 12:50am · Posted Nov 19 2012 - 12:46  by Leta Shy

 

We're happily anticipating Thanksgiving and all the epicurean celebrations that come with it, but we also are being realistic about it — on Thanksgiving, most people are prone to eating too much or indulging more than they meant to. But the day after the big meal is a chance to start fresh, so read on for our tips on how to detox after your Thanksgiving feast.

 

 

 

1. Yoga for digestion: You don't even have to wait for the next day to get a start on detoxing. Do these yoga poses for digestion after you wake up from your food coma or the next morning to keep everything running smoothly. Even better, go for a run the morning after Thanksgiving: cardio is a great way to detox.
2. Start with a green juice: Many Thanksgiving feasts are full of fat, salt, or sugar, so resetting your taste buds is a good thing to do once Thanksgiving is over. Blend a batch of this detoxifying green juice to naturally flush toxins from your body while also training your taste buds from craving sugar and fat.
3. Don't redo the feast: Thanksgiving day's decadent tablescape is Friday's overstuffed fridge. Just because you have a kitchen full of leftovers doesn't mean you should redo that heaping plate of food you made yesterday. Stick to small, reasonable meals instead, and go back to your normal healthy-eating schedule as much as possible (i.e., not going for your second piece of pie) to make detoxing a reality.
4. Stock up on detox foods: Fridge space may be lacking, but make some room for foods like dark leafy greens, beets, and whole grains to help aid in detoxing. Get our list of 10 detoxing foods you should eat here.
5. Eat soup: Don't relive that overly stuffed feeling from Thanksgiving. Keep yourself satiated without the bloat with a brothy low-sodium soup. This carrot detox soup recipe should be first on your list.

A Green Detox Juice Recipe to Ring In the New Year

Updated Apr 2 2012 - 12:09pm · Posted Jan 5 2012 - 3:06am by Michele Foley





Here's a fresh juice recipe that will help you shake off holiday indulgences and start clean. This recipe is made from an array of ingredients that have natural detoxing properties: watercress helps energize cleansing enzymes in the liver, and, like celery, it's a natural diuretic. Antioxidant-rich spinach boosts chlorophyll levels in the digestive tract, which helps the body get rid of environmental toxins. Lemon is a great source of vitamin C and helps alkalize the body. Spicy ginger aids digestion. And besides giving a boost of vitamins, apples add just enough natural sugar to mask the earthy taste of the greens. This juice is bound to become part of your daily ritual.
Get the green detox juice recipe after the break!

Green Detox Pressed Juice

From Michele Foley, FitSugar


Ingredients

1/2 bunch spinach
1 handful watercress
1/2 lemon, peeled
1 celery stalk
2 apples
1-inch slice of ginger

Directions

Use a juicer for optimal results. If you don't have one, turn the recipe into a smoothie by using a blender instead.

To make juice: In a fruit and vegetable juicer, juice all ingredients into a tall glass. Serve immediately.

To make smoothie: Prior to blending, chop apple and discard the core; peel and chop ginger; chop celery stalk; zest and juice lemon, throwing out remaining rind. Combine all ingredients, and blend on high until smooth. Add water or ice to help thin out the smoothie.

Detox Deliciously: Ginger-Carrot Soup

Updated Nov 13 2012 - 1:26pm · Posted Nov 13 2012 - 1:09pm by Lizzie Fuhr

 

 

You may be surprised to learn that it's celebrity chef Guy Fieri who created this perfect bowl of soup fit for a delicious detox. This ginger-carrot soup is high in vitamin A, vitamin C, and manganese, which helps to aid in digestion. To top it all off, there's no cholesterol whatsoever in this tasty recipe! To up the detox power and offer a more robust flavor, I added an additional tablespoon of ginger to give the soup a brighter flavor. Ready to detox deliciously? Keep reading for the healthy and fresh soup recipe.

 

 

Ginger-Carrot Soup

From Guy Fieri, Food Network

 

Ingredients

 

2 tablespoons extra-virgin olive oil
1 cup chopped sweet onion
Kosher salt
1 tablespoon minced garlic
2 tablespoons minced peeled ginger
2 pounds carrots, peeled and chopped
1 medium russet potato, peeled and chopped
6 cups low-sodium chicken or vegetable stock
1/4 cup pine nuts
1 1/3 cups plain low-fat Greek yogurt
1 teaspoon honey
1 teaspoon minced fresh thyme
Freshly ground pepper

 

Directions

1. Combine the olive oil and onion in a Dutch oven or heavy pot over medium-high heat. Sprinkle with 1/2 teaspoon salt and cook, stirring, 10 minutes, until just starting to caramelize.
2. Add the garlic and ginger and cook, stirring, 2 more minutes, being careful not to burn the mixture. Stir in the carrots, potato, and the chicken or vegetable stock. Bring to a simmer, cover, and cook until the carrots and potato are very tender, about 20 to 25 minutes. Keep warm.
3. Meanwhile, in a small sauté pan over high heat, lightly toast the pine nuts. Set aside to cool.
4. In a small bowl, combine the yogurt, honey, thyme, and 1/2 teaspoon pepper.
5. Puree the soup with an immersion blender until very smooth (or puree in a regular blender in batches). Adjust the seasoning with salt and pepper and serve with a dollop of the yogurt mixture and some pine nuts.

Makes 8 servings.

Source: Calorie Count

 

 

 

http://www.fitsugar.com/Thanksgiving-Detox-Tips-25946378