How to Stop Sabotaging Your Fitness Goals

Ugh.. you’re tired of being out of shape.

You stumble across that new popular fitness plan, and decided to commit.
This time it’s no sugar, low carbs, and an hour of exercise a day.

Everything goes great on day one. You have the veggie platter for lunch, chicken and veggies for dinner, and you nail your workout. You’re pumped.

A few days later, you begin craving sweets. You tell yourself, “just once won’t hurt.” Next, you crave something greasy. You skip your next workout, order fast food, and binge eat in front of the TV.
Soon, you begin feeling guilty.
You wonder how you’ll stick to your plan, and just like that, you’re back into your old habits.

Sound familiar?

This is one of the four most common ways that people sabotage their fitness goals. Learn to tackle this challenge, as well as three others, to set yourself up for success.

1. Expecting perfection

That one sweet? Not so bad.
The fast food binge? Not great, but manageable.
Letting a few setbacks ruin your fitness plans? Definitely bad.

Don’t expect perfection in following your new diet or workout plan.

Instead, we suggest that you look for progress and allow yourself one cheat meal a week while you learn to create new habits.

2. Expecting too much too soon

Everywhere you turn, fitness ads claim instant success. Results now. One-week weight loss.

In reality, these promises are too good to be true.
If you are unhappy with your current fitness, it likely results from years of bad habits. How can you expect to turn it around quickly?

Start your fitness journey with the right expectations.
There is no instant gratification.
Fitness is a process that takes time, goal setting, and commitment.

3. Focusing on that single big goal

Goals are a tricky thing.
Setting fitness goals is great, but focusing on a single big goal can be paralyzing.

To avoid being paralyzed by your goal, break it down into smaller goals.

Create attainable goals for each day, week, and month.
Then focus on one goal at a time, and create a plan for attaining the goal.
What will your actions be? How often will you take these actions? How will you measure your goal?
When you accomplish a single smaller goal, then set your sights on the next one.

For example, if my overall goal is to lose 30 pounds, my first goal might be to lose one pound a week.
This is a trackable, attainable goal.
To achieve that I plan on working out 3 days a week. After sticking with this plan for two months I might increase my commitment by following the nutrition plan and adding a 4th workout each week.

4. Fixating on what you can’t have

When you begin a new diet, it is easy to focus on the things you can’t have: cookies, chocolate, fast food, and sugar.
The problem is this often makes you want them even more. To counteract this, quit focusing on what you can’t have, and start focusing on what you can have.

At first, you might fell limited by all of your dietary restrictions. However, while searching for tasty, healthy foods, you will soon realize that the list is actually endless. Options include chia seeds, flax seeds, quinoa, amaranth, millet, and more.
There are so many possibilities!

Healthy eating can taste great, and isn’t as hard as it seems.
Just experiment with healthy recipes to find the foods and spices that work for you.
Combine healthy grains, spices, meats, fruits, and veggies for tasty meals that don’t take hours to make and give you great nutritious meals.

How to achieve your fitness goals

OK, enough about sabotaging yourself.

Just like that last point, we don’t want to focus on what not to do. We want to focus on what you should be doing. To wrap things up, here are four ways to think about your fitness goals that improve your chances of success:

  • Work on making progress. There is no perfection; only progress (and the occasional setback!).
  • Have patience. Change takes time. Fitness is a lifestyle, which takes a lifetime to achieve and maintain.
  • Take small steps. Set small achievable goals and tackle them one at a time
  • Focus on the cans. Spend your time and effort on what you can have, and what you can do.

Lastly, enjoy the ride and look at this as a new adventure!

Why Cutting Calories Could Be Sabotaging Your Health Goals?

One of the many reasons why most of the diets fail is because they ask you to count your calories, weigh your food or remove certain food groups from your diet.

However, even though various diets just don’t mention anything about watching, tracking and counting calories, most people would still believe that they need to reduce their calorie intake if they want to lose weight.

This whole concept of tracking and restricting our calorie intake is so deep-rooted within us that even if we allow ourselves to eat breakfast, we will limit ourselves to consuming a protein bar, a hard-boiled egg or a green juice.

But, here is the truth – calorie restriction would not help you in losing weight, but it backfires. Keeping a rigid check over calorie intake ignores your biological needs, hormonal reactions and blood sugar responses.

Let’s have a quick look at few more such truths related to calorie counting, and what should be done instead.

  • It makes it difficult for you to meet your nutrient needs

We often tend to underestimate the importance of vitamins, fiber, minerals and other nutrients to our well-being.

But, anything that is not visible, doesn’t necessarily mean, that it won’t impact your quality of life in long-term. Let’s understand this with the help of a simple example. Dietary calcium is important for our body functions like blood circulation and muscle control.

For the first 30 years of our life, our body stores excess calcium in bones. After 30, your body stops gaining muscle mass and starts relying on existing calcium storage. Thus, if you don’t consume the right food, your body won’t be able to meet the calcium needs after a certain age, and you will become prone to the risk of hip fractures and osteoporosis.

  • It slows down your metabolism

When you start eating less just to limit your calorie intake, your body switches itself to survival mode and would start breaking down the muscles to release the stored glucose.

Losing muscle mass can have an adverse effect on your body. Further, it can even impact your weight loss goals, as our muscles burn calories 24 x 7, and when you have fewer muscles, they will burn fewer calories.

  • It compromises your brain’s performance

This might not be expected, but once you start cutting your diet, you also start losing your mental edge. This is because our brain runs on glucose, and it needs enough of it to keep working. If you keep yourself hungry, it is only obvious that you won’t be able to work at the top of your capacities.

  • It might give you gallstones

Low-calorie diets of around 800 calories per day can help you in losing the weight, but would also make you prone to the risk of gallstones. In the worst scenario, it might cause abdominal pain and would need surgery.

The bottom line here is to eat right and intake all daily nutrients, after all, at the end, it is your health that matters.

Are You Maintaining Your Health While You’re Young?

Health is an important part of being young.

Isn’t it energizing to cherish the peak years of your life?

Oh yes! It is believed that the age of 20s is the most life-changing, vivacious and integral phase of one’s life.

It is in your twenties when you embark upon a professional career, start earning your livelihood and some set forth with their conjugal life as well. Some even turn into proud parents. Well, in the midst of the paraphernalia of twenties’ life, you tend to forget the important aspects of your health.

Aspects Of Health To Think About In Your 20s

This is the right time when you can build some healthy habits that will let you have a great 30s and 40s life ahead.

  • Start exercising and paying attention to your fitness

Working out for an hour or more wouldn’t do any harm to your limbs or bones. The more you start paying attention to your fitness and exercise regularly, the muscles and bones would grow stronger and more flexible, reducing the chances of getting knee pain, backaches, joint pains, arthritis, etc. in the later years.

It also helps you to maintain a proper posture and prevents you to slump for the rest of your life.

  • Start eating healthy and cutting down on alcohol & unhealthy snacks

It is quite evident that this is the very age when you love to booze, binge on pizzas, pasta, burgers, hotdogs, wafers, etc. No one is telling you to stop consuming all this. However, it is highly recommended to lower down the intake of and restrict yourself to one or two cocktails.

Try it. It is not so tough. You can fill in by gorging on fresh fruits, veggies, whole grains, nuts, etc. This will benefit your health for a long, long time.

  • Sleep for 7 to 8hours

Going sleepless for nights may not show any serious effects now but it will definitely hamper your health in the next few years. So do not sacrifice your good night’s sleep for anything else.

  • Apply sunscreen every 4 to 5hours during the daytime

Whether you step out of your house or stay indoors, whether you have a field job or sitting in front of a computer, apply sunscreen to protect the skin from pigmentation, dark spots and tanning.

This habit is not only for your cosmetic appeal. It will slow down the aging of your skin and protect your body from the harmful UV rays that cause many skin and neurotic diseases.

  • Go for a health check-up twice in a year

You might feel that it is unnecessary to go for a health check-up as everything seems to be fine at this age. There is no harm in keeping a tap on your health aspects.

Wrapping Up

Since there are no serious health issues, the vital aspects of health might easily be ignored. But, just as the age-old saying goes—‘Prevention is better than cure’.

“I look back on my 20s. It’s supposed to be the prime of your life, the most vital, and beautiful. But you’re making your critical decisions and sometimes your most critical mistakes.”

–Ann Brashares

Look Youthful After Menopause With Effective Skin Care Regime

Menopause could be frustrating, especially due to the skin changes that it brings along. But take heart, with a little care you can still look healthy and attractive.

A woman’s skin is all about hormones. The youthful skin that you get is all due to the perfect balance of the hormones. But after menopause, your skin starts to change beyond your imagination.

Your postmenopausal skin might show symptoms including of wrinkling, slackness, dryness and withering. After menopause, tearing and bruising of skin are common, and you are prone to dry skin conditions.

After the menopausal damage, the least you could add is the sun. It is a perfect storm that leaves you imbalanced and dull. However, here are some skin care remedies you can follow.

Ways to Keep Your Skin Glowing Even After Menopause

In order to look youthful even after your menopause, the best way is to focus on activities that would build collagen and elastic fibers in your skin. Here is what you can do!

Scrub it out

One of the best ways you can enhance the collagen levels in your skin is by scrubbing them regularly. Once the outer layer of the skin is shed, the deeper layers of the skin automatically get the signal to become more active. Choose gentle and good scrubs and avoid over scrubbing, especially when you have a sensitive skin. Stick to twice a week. If you have an oily and tough skin, gentle daily scrub might be okay.

Get hold of creams that build collagen

Grab all those creams that would help your skin build collagen. This will make your skin glow and make you look youthful. It is highly recommended to go for vitamin creams. Renova/ Tazorac/ Tretinoin are a few good names you can reply upon. There are also proof that vitamin C serums enhance the production of collagen. Further, alpha and beta hydroxy acids do wonders in building collagen as well.

Building collagen through lasers

Yes, you read that right! Lasers could also help in building collagen, especially longwave lasers. Intense pulse light devices (IPLs) with photo-rejuvenation send signals to skin instructing it to build more collagen. You won’t get to see the results almost instantly. However, five monthly treatments can have visible results.

Keep your skin well hydrated

Water does more good to your skin than anything else! Your skin is more prone to dryness after menopause and this is when you need to keep your skin hydrated all the more. Use steeply hydrating moisturizers and sensitive skin cleaners to avoid dryness. This would also avoid your skin from looking dull, wrinkled and crinkled.

Boost the production of hyaluronic acid

In order to get youthful skin, look for products with glycolic acid. This will enhance the levels of hyaluronic acid in your skin, thus making you look young.

Whatever you do, stay happy and embrace the change. With a little bit of hard work, you can manage to look young and dynamic forever.

Your Sensitive Skin – What Do You Have To Do About It?

If your skin is very dry, tends to blush or flush, and you can see visible skin reactions; chances are you have a sensitive skin. Whether you’re a man or a woman, you may find this condition troublesome, and you’re definitely prone to acne, skin bumps, or irritation. Achieving clear complexion seems to be impossible, but that’s not the case!

WHAT YOU CAN DO TO YOUR SENSITIVE SKIN

Sensitive skin requires a lot of effort to keep it clear, but you can always start from home. Here are some clear skin remedies for sensitive skin:

  1. ALOE VERA
    Dubbed the best natural ingredients for sensitive skin, aloe vera provides cooling effect that will reduce redness or itchiness. If you have a hard time finding aloe plant, opt for in-the-counter products made of aloe vera gel.
  2. SUNSCREEN
    Exposed to sunlight for a long period of time may causes your skin to irritate and causes discomfort. If you’re especially sensitive toward sunlight, apply sunscreen before leaving your house or when you’re having outdoor activities to keep your skin protected.
  3. LEMON WATER
    Not only rich in Vitamin C, lemon is also a great source of antioxidants. Drinking lemon water daily removes toxins from your body and as the result; you will see improvement in your skin condition.


WHAT YOU SHOULD NOT DO

Now that we learn what is good for your skin, let’s learn what is bad for it. Basically, you’ll need to beware of antibacterial or deodorant ingredients, alcohol, and synthetic products. Your cosmetic would have to be carefully chosen; free of coloring agents, acid, petrochemicals, and harsh exfoliants. When choosing facial scrub, choose the product that has softer and smaller beads. Use homemade remedies such as sugar with olive oil. Don’t share your makeup with others, and go with minimal makeup if possible.

WHAT TO WEAR

Having sensitive skin would also affect you to a certain degree in how you dress. Choose fine cotton and silk fabric for your clothes, or rayon and linen. You don’t want to wear something too tight or with a lot of creases and folds. When outside, wear sunglasses and wide-brimmed hat, especially if you want to hit the beach. Use moisturizer afterwards, and take warm baths after heavy activity.

QUESTIONS AND ANSWERS

  1. Should I choose “hypoallergenic” products?
    Products labeled as hypoallergenic can varies between a manufacturer and another. Basically, they are not made for people with sensitive skin, so you need to be very careful when making your purchase. Read the ingredients carefully and stop usage if you experience any symptoms.
  2. Can I get facials?
    Yes, but choose a skilled aesthetician and make sure they use products that won’t cause sensitiveness.
  3. How should I treat acne?
    Use a topical gel that contains chloroxylenol or bisabolol. Don’t wash your face with hot water and use soap-free liquid and warm water to wash your face.

Having sensitive skin shouldn’t stress you out, since you can always achieve clear skin by applying the do’s and don’ts above. You may need to avoid direct sunlight, certain types or fabrics and clothing, as well as makeup products; but if you stick to the recommended diet and treatment mentioned above you will get a clear skin, regardless of your skin type!

8 Ways to get in Shape Without Trying too Much

Are you planning to improve the shape of your body, but not able to take out time from your busy schedule? Just remember that your life can always be what you make it to be.

So, wait no more, and get started in the right direction and get a body shape of your dreams, that too without hitting the gym!

Check out.

  • Say good bye to stress

Stress makes you eat even when you are not hungry, thus making you gain weight.  Thus, whenever you are in a stress, go outside and have a walk in fresh air. It will not only help you in relieving stress but will also help in burning extra calories from your body, maintaining your body weight and will help you to come in shape faster.

  • Stay active throughout the day

You might have a 9-to-5 job, but let not your busy office schedule interfere with your body health. Stop being a couch potato and make sure that you are doing enough physical activity throughout the day. A simple two-minute brisk walk or small exercises and lift-ups in your workstation can increase your fitness levels.

  • Eat right on right time

Try to take your food on time and never skip your meals. Don’t live in misconception that skipping meals would help you achieve your body shape quickly. This way your body will only find it difficult to function properly, thus making you weak and dull.

  • Balanced diet is the key

Avoid taking junk foods and plan your food according to the demand of your body. Incorporate foods items that are low in calories and boost your energy and activity levels. Eat food from each food group every day such as pulses that are rich in proteins, fruits and vegetables rich in fiber and whole grains.

  • Watch your water intake

Water is an important constituent of our body. This pretty much explains why you should drink enough water daily along with other liquids. Drinking enough water would not only keep your skin glowing but would also help you in cutting down extra calories from your body.

  • Go for gardening

This might sound a bit weird, but gardening is a strenuous exercise that doesn’t require any investment. You may choose to grow fruits, vegetables and flowers regardless of your choice, without knowing that you are burning enough of your calories. It is also one of the easiest ways to take a break, forget about all your troubles, connect to nature, and get in shape faster.

  • Enhance your sitting skills

Regular sitting for more than 6-7 hours on office chairs may lead to spine and other health problems. Thus, it is highly recommended to sit on a stability ball as it activates the abdomen, hip and the back muscles and balances your body perfectly.

  • All work and no play?

Do you remember when you had played your last game? Try to remember your childhood memories and play your favorite game whenever you are free. This will not only relieve you from stress but would also help you burn calories.

Wait no more. Get started today.

How You Look Can Cost You Your Career!

Have you ever wonder why some people are successful in their career while others aren’t?

Various studies have conclude that people who look more attractive or taller are far likely to advance in their career than their less attractive counterparts.

Research done by Journal of Labor Economics show that attractive people (regardless of gender) earn 5% more than those who are average looking, who in turn earn 9% more than the plainest looking colleagues.

To put that into context, imagine an average-looking worker makes $50,000 a month. Their most attractive colleagues will make $52,500 a month while their least attractive colleagues will bring home just $45,500.

Youthfulness is another significant factor in career advancement.

A study done by the American Society of Plastic Surgeons found that up to 73% of women felt that youthful appearance played a significant role in getting a job, promotions or a raise.

Are We That Shallow?

Isn’t our career advancement dependent on the inner qualities such as competencies, intelligence and attitude?

Unfortunately, looking good is still plays a huge role in our society because humans are hard wired to perceive attractiveness to productivity since ancient times.

If you look good, you are sending non verbal messages that indicate that you are productive, healthy and intelligent.

What Can You Do?

Now, we all want to get ahead in our career. So here are some tips for you to look good and get ahead.

  1. Walking upright – People who walk upright are perceived to be more confident and physically attractive that those who slouch or with their head bow.
  2. Remove your wrinkles – Like I said, youthfulness plays a big part in getting that promotion or raise. Therefore, you should try to remove as much wrinkles as possible.
  3. Get the right size – Make sure your clothes fit. If it’s too big or too small, you are not going to look good in it. That is why, it’s necessary to have some of your office wear tailored.
  4. Pay attention to colors – You should also pay attention to the color of your clothes. Dark colored clothing sends the message of authority. While bright colored clothes are distracting and visual equivalent of shouting.

Don’t lose hope if you don’t find yourself”attractive” because even though attractiveness can open doors, it requires competencies and intelligence to remain open.

Health-related resolutions that aren’t just simply to ‘lose weight’ !

  •  Resolve To Drink More Water and Less Caffeine

Staying hydrated sounds simple enough, right? But most of us are chronically dehydrated. And chugging caffeinated beverages doesn’t help.

Resolve to drink more water. Purchase a good water filtering system and a solid reusable container that you can carry with you. Your kidneys and lymph nodes need to filter daily. By buying your own home filtering system, you are contributing less to cluttered waste for the earth.

It may seem like a small goal, but staying hydrated can have drastic positive effects on your overall health, from more energy to better skin to increased productivity at work.

Swapping that pre-meeting cup of java for some H2O may boost your energy and improve focus instead!

  • Sleep Better

Lack of sleep is often the underlying cause of many of our health issues, including stress and anxiety, weight gain and low immunity. But sticking to a rigid sleep schedule can be tricky, especially after the holidays when we’re all recovering from disrupted bedtime routines. So in the New Year, we can vow to start small.

Getting black out curtains or masking any light with electrical tape are all good starts. We may also want to consider eliminating screens from our bedrooms, cutting back on caffeine and alcohol before bed, and aiming to get at least seven hours of sleep each night.

  • Practice Mindful Eating

Just because I’m not looking to lose weight doesn’t mean I’m ruling out ways to improve my diet and habits around food. Eating mindfully can mean stopping the habit of digging into a bag of chips in front of the TV or eating lunch at my desk.

It involves slowing down while we eat and paying attention to our body’s appetite, hunger and fullness signals. One of the primary focuses of mindful eating is to help us learn how to feed ourself when we are hungry, and stop when you are full.

Ask these questions when you are choosing what you might want to eat: What does my body need to be nourished? What am I craving? Will I enjoy eating it? How will my body feel after I eat it?

  • Pay Down Debts

With the vast majority of us living paycheck to paycheck, many of us can benefit from dedicating more effort into dealing with our finances, which undoubtedly add stress to our lives that can affect our health and happiness. (In fact, 65 percent of Americans lose sleep over financial stress.)

We’ve all heard it’s good to pay more than the minimum on credit card and auto loan debt, but we don’t always think of paying extra on our mortgages, and we’re missing out on the bigger savings.

Everything You Need To Know About Retinol Peel Anti-Aging Treatment

Retinol is one skin ingredient about which you must have heard a lot of times but still might not have an idea what it is all about.

Simply put, a retinol is a miracle ingredient which can provide you with noticeably brighter and a fairer looking skin. It protects your skin from the visible signs of aging. This is the reason why perhaps retinol has become one of the most popular choices at the dermatologist’s office.

So, what the heck is retinol peel anti-aging treatment? Let’s have a look.

What Is Retinol Peel Anti Aging Treatment?

In a nutshell, retinol anti-aging treatment helps you get over the visible signs of aging.

Retinol, which is primarily vitamin A, penetrates deeper into the skin due to its small molecular size. It helps you improve the tone and texture of the skin in a very efficient way.

The retinol peel anti-aging treatment is suitable for almost all the skin types, particularly for women suffering from pigmentation-related issues. The treatment makes your skin hydrated, reduces fine lines and wrinkles, boosts the skin’s elasticity and helps maintain the overall appearance and health of the skin.

How Does It Work?

Retinol peel anti-aging treatment works by producing your skin cells rapidly and corrects the imperfections. Further, it shrinks the dilated pores so they are less likely to clog and become blackheads and whiteheads.

It is a result-driven treatment that works deeper within the skin for a long-lasting effect. It affects the retention of collagen and improves the skin’s elasticity. Further, it stops photo-aging before it starts. The retinoid prevents the rise of collagenase that breaks down collagen and thus delays the aging process.

How Frequently Should You Take This Treatment?

It is highly recommended to take three treatments with a gap of 4-6 weeks for a brighter and a smoother looking skin. The whole treatment takes about 30 minutes to work.

Experts also suggest that the results are not JUST cosmetic; the treatment also affects the pre-cancerous cells and makes them return to normal ones.

What Precautions Should You Take?

You should avoid doing any strenuous exercise after getting the treatment. Further, make it a point to wear sunscreen with SPF 30 while in sun.

Further, moisturize your face properly after receiving the treatment as the free radical production is high. Also, a moisturizer would help you make your skin comfortable.

The peel stimulates the melanin activity so to avoid any post inflammatory hyperpigmentation. The treatment is not recommended for pregnant women and the people suffering from rosacea (a condition that causes skin redness). Further, you should also avoid waxing while undergoing the treatment because it may tear the skin.

Wrapping Up

As a matter of fact, the results vary from person to person. Thus, you should try speaking to a skin care specialist before taking the treatment. They will discuss how the treatment works and if it would be the perfect fit for your skin.

This was all about retinol peel anti-aging treatment. Got any questions? Do sound off in the comments below!

DIY Teeth Whitening Hacks that Actually Work

Who doesn’t want to flaunt sparkling white teeth? But, visiting a dentist may not always be in the cards. Are you also trying to be photo-ready for the coming weekend party but worried about your yellow teeth?

Do it yourself and use these hacks to smile confidently!

  • Use baking soda

Baking soda is very efficient in removing plaque and discoloration of teeth. You can add ¼ of the baking soda in your toothpaste and brush your teeth it with. Once done, wash them with lukewarm water. For discolored teeth, brush with a mixture of lemon, baking soda and white vinegar.

  • Peels of orange

Before going to bed, scrub some orange peels on your teeth. This is because the vitamin C in the peels removes the bacteria and makes them look whiter.

  • Lemon

Lemon is known for its bleaching properties. You can directly rub it on your teeth or else combine some lemon juice and salt and rub it on the stained area. Use this remedy two times a week to prevent yellowness.

  • Strawberries

Grind some strawberries in a mixture and rub the paste on your teeth. The vitamin C content removes the plaque from the teeth. Do this two times a day for one week to keep your teeth healthy and white.

  • Salt

Salt is known for its cleansing properties; you can directly rub it on the teeth or mix it with baking soda.  The mixture prevents the teeth from turning yellow and keeps them white for a long time.

  • Hydrogen peroxide

Make a paste of two teaspoons of hydrogen peroxide and three teaspoons of baking soda and rub it on your teeth. Wash it off and use regular toothpaste for brushing.

  • Peels of banana

Banana is a rich source of minerals like potassium, magnesium. When you rub the peels on your teeth the minerals penetrate deep within the teeth and prevent them from discoloration.

  • Turmeric

Rub some turmeric directly on your teeth, or make a paste of some salt, oil and turmeric and rub it on the teeth. Wash it off and brush with your normal toothpaste. The whitening properties of turmeric will give your teeth a brighter appearance and keeps your gums healthy as well.

  • Carrots

These acts as natural cleansers for the teeth, prevents plaque formation and maintains the acid-alkaline balance inside the mouth thus destroying all the bacteria from the mouth. Normally chew the carrots every day and keep your teeth white.

  • Clove oil

Take a few drops of this oil and rub it across your teeth, brush your teeth normally with your toothpaste. Clove oil not only prevents your teeth from turning yellow but also gives you relief from tooth aches.

  • Coconut oil

Take a few drops of coconut oil and swish it around your mouth for at-least 15 minutes. The bacteria in the mouth have a fatty cell wall and are attracted towards the fatty component of the oil and thus killed.

  • Apple vinegar

One of the easiest home remedy for whitening of your teeth and removing stains. Simply dip your toothbrush in the apple cider vinegar and brush it normally on to your teeth. Vinegar is nothing but an acidic component that flushes the bacteria and stains from the mouth.