BlackHeart's

The Mayo Clinic Pregnancy Guide has a lot right about what's important to eat during pregnancy. They speak of how it's critical to have good eating habits while trying to conceive because major organs form during the first few weeks of pregnancy-before you even know you are pregnant! Without the proper nutrients during this time your baby may be at risk for both short and long-term health issues.

They cover the usual suspects of pre-natal vitamins - calcium, folate, and iron which are indeed important, BUT none of them help with...

...fetal development of lung, visual system, skull, skeleton, kidney ...baby brain development

...assistance with utilization of minerals like calcium, water soluble vitamins

...your protein digestion

...your optimal thyroid and immune system function

...your production of sex and stress hormones

What nutrient does all this?

It's Vitamin A!!

Okay, now you may be thinking you've heard vitamin A is that vitamin associated with birth defects.

This claim is inaccurate and based on a study that used questionnaires from 22,000 pregnant women to find out about their eating and supplement habits. Researchers found a high rate of neural crest defects with increased dosages of vitamin A.

But - they did not distinguish between natural and synthetic forms of vitamin A nor did they get lab results for vitamin A blood levels.

Processed foods are fortified with synthetic form of vitamin A.

Also, people can't be trusted to be good record keepers, so questionnaires are an unreliable way to measure a person's nutrient intake. Do you remember what you ate yesterday??

Too bad the media didn't jump all over another study done in Rome, Italy that found no congenital malformations in 120 infants exposed to 50,000IU or more of vitamin A per day.

The real issue is not how much, but what form- synthetic or natural.

The best all natural sources: cod liver oil, liver, butterfat, egg yolks, seafood, organ meats, grass-fed dairy and meats. Notice that these are all fat sources too. This is Mother Nature packaging the foods in the way your body needs them. Moms always know best.

Laura Flynn, Registered Dietician, is Co-Author of The Fit and Healthy Pregnancy Guide - your source for holistic coaching on pregnancy nutrition and exercise. Visit FitandHealthyPregnancy.com for Free Special Reports and articles.

Article Source: http://EzineArticles.com/?expert=Laura_Flynn

Back in 1980 the FDA published a warning advising pregnant women to restrict or eliminate their intake of caffeine because of its teratogenic effects (cause birth defects). This was echoed in 1994 with a review of over 200 medical journals by Dr. Astrid Nehlig that was published in The Journal of Neurotoxicology and Teratology.

Currently, the advice on caffeine intake during pregnancy is moderation - meaning less than 300mg. This is because new studies show no harm with intakes less than that. Due to the fact that scientific studies are showing new and different results, I tend to be conservative in my personal view on caffeine and pregnancy.

What does caffeine do?

Caffeine stimulates your central nervous system, leaches calcium, reduces iron absorption, has a diuretic effect and crosses the placenta into your baby. This means it has the following results in your body:

o             Raises your heart rate

o             Decreases the amount of calcium in your body

o             Dehydrates you

o             Increases your blood pressure

o             AND the same things occur for your baby (except baby will steal from your bones to get needed calcium)

That's not all - it also interferes with a normal fetal growth, is associated with lower birth weight and weakens adrenal glands, which affect your blood sugar regulation and stress coping abilities.

It is best to avoid or at least reduce your caffeine intake to no more than 300mg per day. Some experts say no more than 150mg per day. You may be able to handle the caffeine, but baby's liver is immature and not able to get rid of it like you. Imagine if that 1 cup of morning coffee lasted you 40-130 hours as it does for your baby.

Common caffeine sources

o             Coffee (100-200 mg per 8 ounce)

o             Tea (black 60mg, green 40mg)

o             Soda (40-75mg per can)

o             Dark Chocolate (5-35mg per 1 ounce)

o             Milk Chocolate (1-15mg per 1 ounce)

o             Headache medicine (65-130mg)

If you are a caffeine user, I recommend reducing to less than 300mg per day (some studies show increase miscarriages with more than 300mg). Then gradually reducing to as close to zero as possible, which will not only benefit your baby, but also your ability to handle stress.

Laura Flynn, Registered Dietician, is Co-Author of The Fit and Healthy Pregnancy Guide - your source for holistic coaching on pregnancy nutrition and exercise. Visit FitandHealthyPregnancy.com for Free Special Reports and articles.

Article Source: http://EzineArticles.com/?expert=Laura_Flynn

Many of my pregnant friends would say that it really shouldn't be called "Morning sickness." They said that a more accurate term would be "Day sickness." I was lucky and only had the morning version in a mild form, but it still wasn't fun.

Unfortunately, there is no "one size fits all" approach to dealing with the common pregnancy experience of morning sickness. It's more of a trial and error to find what works for you. Here are a few things to try:

o             Munch on dry crackers by Late July or Newman's Own graham cracker cookies (or look for brands that use butter, palm oil/fruit)-especially first thing in the morning

o             Keep hydrated by sipping on water or warmed stock

o             Drink raw real milk (read more on this in FHP guide)

o             Munch or suck on whole wheat pretzels

o             Try some ginger in the form of tea (can make it iced tea), crystalline, gingersnaps (Mi-Del is a good brand name)

o             Eat small mini meals every three hours (this also helps reduce food cravings)

o             Please be sure to see your OB/GYN if you are not able to eat, hold down food/fluids, not gaining or losing weight

o             Avoid spicy or heavy foods

o             Vitamin B6 may be of help which is found in these foods: raw full fat dairy, raw egg yolk from cage free pastured chicken (heat destroys B6), sprouted grains, onions, sweet potato, lacto- fermented foods (these foods increase the bacteria in your gut which produce vitamin B6).

Try any of these to see if they provide you some relief from your morning sickness. If one doesn't work, maybe another one will. The main idea is not to let your belly be empty and to keep fluids coming in. But, also to trust your instinct and seek medical advice if you are not able to keep fluids or foods down-if in doubt at least ask your OB/GYN.

Laura Flynn, Registered Dietician, is Co-Author of The Fit and Healthy Pregnancy Guide - your source for holistic coaching on pregnancy nutrition and exercise. Visit FitandHealthyPregnancy.com for Free Special Reports and articles.

Article Source: http://EzineArticles.com/?expert=Laura_Flynn

Up to 80% of women who took prenatal supplements were deficient in one important nutrient.

Curious? Read on to find out the details...

A study by the University of Pittsburgh reported in the Journal of Nutrition that prenatal multivitamin supplements do not prevent a Vitamin D deficiency!

Maybe you are saying, "I've heard of foliate and pregnancy, but not Vitamin D". Well, let me fill you in on the importance of Vitamin D for you and your baby.

What Vitamin D does for your baby...

proper tooth formation

insulin production

increased mineral absorption

fetal organ and brain development

In addition, babies born with a Vitamin D deficiency have been associated with having an increase of asthma, impaired growth, skeletal problems, Type 1 diabetes and schizophrenia.

What Vitamin D does for you...

protection against depression

insulin production

increased mineral absorption

improved bone health

prevention of blood pressure during pregnancy (preeclampsia)

prevention of colon and breast cancer

Are you ready to up your intake of Vitamin D?

During my 15 years as a Registered Dietician, I have counseled many pregnant women who were shocked to find out they were deficient in Vitamin D, even though they were taking relatively large amounts of prenatal supplements.

This may come as a surprise, but the best sources are grass-fed dairy and eggs, grass-fed meats, lard, butterfat, shellfish, Salmon, marine oil, and liver/organ meat.

You can also supplement with Vitamin D, but you need to be careful of the supplement company and also have proper gut function to enable you to fully absorb it.

Laura Flynn, Registered Dietician, is Co-Author of The Fit and Healthy Pregnancy Guide - your source for holistic coaching on pregnancy nutrition and exercise. Visit http://www.FitandHealthyPregnancy.com for Free Special Reports and articles.

Article Source: http://EzineArticles.com/?expert=Laura_Flynn

This is one of the most important questions every woman who is pregnant or trying to become pregnant should be asking. It is so important because they are solely responsible for feeding and nourishing their growing baby.

The best pregnancy diet is one that will supply all the nutrients needed to support optimal fetal development (such as brain, nervous and skeletal system) while also giving the mother's body its needed nutrients. It's also the one that will curb food cravings and prevent an unhealthy weight gain, which could put both the baby and mother at risk for many health complications.

Specifically, it will consist of the foods listed below:

High quality protein (grass-fed meats, eggs from cage free grass-fed chickens) High quality dairy (raw grass-fed: cheese, cream, milk and butter)

Soaked grains and nuts

Stocks (bone broths)

Organic or locally grown fruits and veggies

High quality fat

Lacto-fermented foods

High potency fish oil

Filtered water

Eating the foods above will provide all the necessary nutrients a mother and developing baby needs such as:

B vitamins

Calcium

Iron

Zinc

Copper

Magnesium

Vitamin D

Healthy omega 3 to omega 6 ratio

Conjugated Linolenic Acid

Vitamin A

Vitamin C

Folate

Cholesterol

This means that you will gain a healthy weight and have less to lose after pregnancy. Why? Because by giving your body and baby what is needed, you won't be tempted to overeat or be a victim to food cravings! And that's just another reason why it is the best pregnancy diet.

Laura Flynn, Registered Dietician, is Co-Author of The Fit and Healthy Pregnancy Guide - your source for holistic coaching on pregnancy nutrition and exercise. Visit http://www.FitandHealthyPregnancy.com for Free Special Reports and articles.

Article Source: http://EzineArticles.com/?expert=Laura_Flynn

A pregnancy diet plan must include a regular intake of lacto-fermented foods. These are foods preserved the old fashioned way (before refrigerators or freezers). Eating these foods provides a natural food form of a probiotic.

Lacto-fermented foods to include in a pregnancy diet plan are:

o             Live sauerkraut, pickles, salsa and chutneys (fruit or vegetable)

o             kimichi

o             Yogurt

o             Kefir

o             Grass-fed cheese

o             Crème fraiche

*Live means they are not shelf stable and must be refrigerated. This is because they were not heated (pasteurized) or made with vinegar, but with whey and/or salt.

There are many health reasons why these foods are an important part of a pregnancy diet plan.

1.            Help reduce constipation

2.            They are a great natural vitamin C source

3.            Increase B vitamins

4.            Increase intestinal good bacteria

5.            Help neutralize anti-nutrients (those substances in food that make it hard on your body to absorb the good stuff).

6.            Strengthen the immune system

7.            Post-baby benefits-encourages lactation and helps baby build their good gut bacteria

They should be used as a condiment in a pregnancy diet plan. When looking for pre-made lacto-fermented foods-remember they have to be refrigerated (cannot be stored on the shelf), made with whey and/or salt (not vinegar). You also have the option of making your own which is worth the time to reap their benefits.

Below is a recipe for a lacto-fermented food to get you started on your way to having a healthy pregnancy diet.

Pickled cucumbers

4-5 pickling cucumbers  1 Tbsp mustard seeds

2 Tbsp fresh dill, snipped              2 Tbsp Celtic sea salt

1c filtered water

Wash cucumbers well and place in a quart-sized wide mouth mason jar. Combine remaining ingredients and pour over cucumbers, adding more water if necessary to cover the cucumbers. The top of the liquid should be at least 1 inch below the top of the jar. Cover tightly and keep at room temperature for about 3 days before transferring to the refrigerator. (Note: recipe from Nourishing Traditions)

Laura Flynn, Registered Dietician, is Co-Author of The Fit and Healthy Pregnancy Guide - your source for holistic coaching on pregnancy nutrition and exercise. Visit http://www.FitandHealthyPregnancy.com for Free Special Reports and articles.

Article Source: http://EzineArticles.com/?expert=Laura_Flynn

Most people start an exercise program to lose weight. Of course, this isn't the objective during pregnancy exercise but there are lots of other reasons to get started on or continue on a regular exercise routine when you're pregnant.

When you think of exercise, cardiovascular exercise is what usually comes to mind. Walking, jogging, swimming and many other activities that get your heart rate up are all part of this category. And, it's an important piece to the puzzle.

But - The other half of the formula for a well rounded pre-natal exercise routine is strength training. This is the one people often forget about. The running (i.e. cardio) craze of the 1970's is still in the forefront of people's mind when they think about good exercise, burning calories and a healthy, lean body.

The truth is, while cardio is great for your heart, it is strength training that will prepare you for the physical demands of being a mom. In addition, it is strength training that will play a bigger role in getting your pre-pregnancy body back, or making it even better than before!

All of the lifting, bending and carrying you have to look forward to in the upcoming months will be much easier with a functionally strong body. In the mean time, gaining or maintaining strength during pregnancy is the key to reducing aches and pains as your body continues to change.

Pregnancy strength training will help:

o             Reduce back pain

o             Increase your energy levels

o             Make labor and delivery easier

o             Keep you strong and injury free

o             Combat postural changes during pregnancy

o             Make post-partum weight loss MUCH easier and faster

o             Flatten your tummy after delivery

Studies now show that strength training during pregnancy is not only safe and beneficial, but a must for an overall healthy strong body. If you were a regular exerciser before your pregnancy, it is usually safe to continue your routine, although some modifications may be necessary.

If you didn't have a consistent program in place, the general rule of thumb is to wait until your 2nd trimester (when you'll be feeling much better) to ease yourself into a routine. Either way, checks in with your doctor first to be sure you don't have any complications that could be affected by a pregnancy exercise routine.

Michelle Ladd is a Holistic Lifestyle Coach and Expert Pre-Natal Personal Trainer. She is the Co-Author of The Fit and Healthy Pregnancy Guide. Visit FitandHealthyPregnancy.com for Free Special Reports on how to look and feel your best - before, during and after - AND have a healthy and happy baby.

Article Source: http://EzineArticles.com/?expert=Michelle_Ladd

When you think of a typical pregnancy exercise program, stretching and warming up are easily forgotten. But they are a MUST for any safe and effective workout.

Aside from just feeling good, stretching helps to keep your pregnant body healthy in a number of ways:

1. Prevents injuries by pulling your body gently back into balance.

2. Increases circulation - more blood flow to the muscles means a healthier muscle.

3. Gives you more energy! Along with greater blood flow comes more oxygen which keeps us from feeling sleepy during the day.

4. Eases the aches and pains of pregnancy by loosening the tight muscles that cause low back pain, headaches and other common complaints.

5. Enhances your workout by increasing your range of motion.

6. Improves your posture which helps you look and feel better as your body continues to change.

Keep in mind that being gumby is not the goal - being too flexible can be just as dangerous as not being flexible enough. So, it's important to stretch only those muscles that are tight and to combine your stretching with a good pregnancy strength training program.

Top Ten Tips for Stretching Success

Stretching is essential to any pregnancy exercise program. But, most people don't realize HOW to stretch.

Just going through the motions can be more dangerous than not doing it at all. Follow these ten tips to round out your workout.

1. Warm up with 5-8 minutes of cardiovascular exercise - that is, an activity like jogging, biking or walking that will get your heart rate up and your blood pumping. Then begin your stretching routine.

2. Stretch only those muscles that are tight.

3. Don't stretch muscles that are already loose - if you don't "feel the stretch", you may not need to do it.

4. Avoid over-stretching. During pregnancy your joints are especially loose and prone to injury.

5. Stretching should NOT hurt. Stretching a tight muscle should feel good, back off if there is any pain.

6. Hold stretches for 20-30 seconds each.

7. Never bounce while you stretch.

8. Stay relaxed and breathe deeply to help lengthen your muscles.

9. Do not lock out your joints, keep elbows and knees slightly bent to reduce stress on them.

10. Stretch after your exercise session too, to help your body cool down and prevent injury.

There you have it, the basics of stretching! Follow these simple guidelines and reap the benefits of stretching during pregnancy.

Michelle Ladd is a Holistic Lifestyle Coach and Expert Pre-Natal Personal Trainer. She is the Co-Author of The Fit and Healthy Pregnancy Guide. Visit FitandHealthyPregnancy.com for Free Special Reports on how to look and feel your best - before, during and after - AND have a healthy and happy baby.

Article Source: http://EzineArticles.com/?expert=Michelle_Ladd

Safe pregnancy exercise of any kind - cardiovascular or strength training - requires extra circulation of blood throughout your body.

As you move, your muscles require more oxygen and nutrients to keep them going. Your blood carries these essentials throughout the entire body. As your muscles begin to work harder, your heart needs to pump faster to keep up.

If you jump right into a workout with out warming up, your heart is not pumping fast enough to the oxygen and nutrients around in an efficient manner. This is especially important for expectant mothers because you need blood not only for your hard working muscles, but for your baby as well.

A good warm up ensures that your body is prepared well enough for both in advance, keeping you and your baby safe during your exercise session.

So, before you do anything - even before you stretch - get a light sweat going with 5-10 minutes of light to moderate activity. Walking, jogging, rowing and biking are just a few examples of activities that will start you off on the right foot.

At the other end of the workout, cooling down is just as important as warming up.

Your body required extra circulation in order to keep up with the demands of your workout, so you'll want to give yourself some time to return to normal before going back to your daily routine.

Using the same light activities as your warm up, take 10 minutes after your workout to let your heart rate, blood pressure and body temperature drop before sitting in your car to head home, hopping in the shower, etc.

Complete your safe pregnancy exercise session with these simple tips - your body and your baby will thank you!

Michelle Ladd is a Holistic Lifestyle Coach and Expert Pre-Natal Personal Trainer. She is the Co-Author of The Fit and Healthy Pregnancy Guide. Visit FitandHealthyPregnancy.com for Free Special Reports on how to look and feel your best - before, during and after - AND have a healthy and happy baby.

Article Source: http://EzineArticles.com/943956

As you no doubt already know, millions of men and women alike obsess over the subject of penis size. You see jokes on TV referencing the issue, overhear people in the street discussing the topic, and read – on a daily basis – of the displeasure and embarrassment of men with small penises in the columns of dozens of magazines. So it pretty much goes without saying that penis size is an internationally popular subject of debate.

So, what can us men do about what we have down south? And what do women really want from us and our members? Is it sheer size they want? Length? Girth? Both? Neither? The whole thing’s a quagmire of uncertainty and guesswork – at least, on the surface.

You see, when you actually ask women (under the right circumstances!) what matters to them regarding their sexual partner’s penis size, you get some interesting and pretty encouraging answers. First off, a large portion of women do love BIG penises, simply because of the pleasure that they can so often bring. The majority of women aren’t size queens, however, but DO universally look and hope for two definite attributes in the penis of their potential partners, neither of which relates to size. The first can be classified as ‘power’ & ‘strength’, the second is lasting power.

Power and strength in a penis is shown through it’s hardness when erect and the angle at which it points. A weak erection is quite soft and droopy, a powerful erection, full of strength, is the opposite: rock hard, meaty and robust – and it’s what women crave, and savour when they encounter it. Lasting power, as you can probably guess, is quite simply an ability to use that rock hard erection for a long enough time period, without ejaculating too soon.

So, how can a guy improve his penis strength and give it more weight and power and an improved angle of erection? The answer lies in a simple exercise, performed every other day of the week for a couple of months. Its effectiveness is noticeable in just a couple of weeks, but its true capability can produce amazing results that last a lifetime.

TOWEL HANGING:

Step 1: Massage yourself to a full erection.

Step 2: Place a LIGHT flannel or wash-cloth onto your penis near the base.

Step 3: ‘Tense’ your penis so it bobs gently, lifting the towel a little. Tensing and releasing once constitutes one repetition.

Step 4: Do up to 25 reps, but stop if you feel you can’t do that many.  Do 25 reps every other day of the week for a few weeks.

Once you’ve been performing towel hanging for a while, you’ll notice 2 main results: First, your penis will be rock hard when you have an erection, veins will be more noticeable and it will look and feel weightier. Many men even report an added half inch in length and girth due to the increased blood flow to the penis. Second, your ability to hold back from ejaculating while masturbating and having sex will be massively increased. The reason for this is because you’re exercising your PC muscle when you do towel hanging, which is central to the functioning of your penis and is also what triggers ejaculation prematurely when it’s unfit and un-toned.

Roger is a ‘personal trainer’ at PenisAdvantage – a site containing a guide that details exactly how any guy can enlarge his penis using natural exercises and techniques, as well as how to improve their sexual performance, restore their foreskin or correct a curve in their erect penis.

By the 1970’s, 80% of American infant boys were being circumcised. These days that figure is lower, at 60%, but still pretty massive when compared to the international average, which is a mere 15%.

The fact that you’re reading this article suggests that you’re circumcised and have at least some interest or curiosity in the subject of foreskin restoration – that is, getting back the skin around the head of your penis that you no longer or have never really had.

You’d probably be surprised at how many circumcised men are interested in the subject, too. Years ago, you’d never hear about it, because circumcision was much more widely accepted as the norm and as the obvious option to take by many parents. Today, however, with the discussion of sex and sex-related subject matter considered much less of a taboo, people are thinking outside the box a little more. For example, it’s now agreed in all medical and most social circles that being uncut or uncircumcised is not at all unhygienic or “wrong.” Furthermore, fewer and fewer men are embarrassed about being uncut when in public locker rooms or when messing around with a girl for the first time.

So, that leads us to an interesting set of questions. First, is it possible to restore your foreskin (without surgery!) and second, what benefits would restoring your foreskin offer?

Using simple exercises (like the one below), it IS completely possible to create a new “hood” of skin that covers some or all of your penis head for the first time ever. And although you can never truly get back what was taken away when you were young, you can enjoy the following advantages once you’ve “restored” your foreskin:

Because the head of your penis is now covered by skin, it will no longer rub against the fabric of your underwear. This means the maximum amount of your penis sensitivity is maintained and that your penis doesn’t become too dry, as it would if exposed to the air all the time like a circumcised penis.

Sex and masturbation can become more pleasurable; thanks to the increased “slack” skin that covers your penis. This skin – your new foreskin – allows your penis to glide in and out much more freely and pleasurably during intercourse.

Natural penis enlargement exercises are MUCH easier to do because, as above, of your new ability to slide the skin of your penis up and down. Because of the increased ease with which you can perform wet and, most notably, dry jelqs, the amount of new size you can add to your penis using natural penis enlargement exercises is often increased by up to 70%.

Here’s how the first foreskin restoration exercise is performed:

Obtain a full erection by gently massaging your penis.

Now do 30 - 50 PC contractions and fill your penis with blood - you need your penis to be as erect as possible.

Grip your skin firmly at the base with an ‘OK’ grip and slide your hand up the shaft with the hand keeping contact with the same area of skin. (Do not move your hand over the skin). At the moment you feel the skin really start stretching, hold that position for a count of 10 seconds or until your erection starts to subside, whichever comes first.

Now repeat steps 1 to 3 and do this exercise for 5 - 10 minutes per day. On the last 5 stretches of the day, increase the stretch slightly each time so by the last stretch, you are pulling the skin toward your head as hard as you can without feeling pain.

Get into the habit of performing this exercise every day and within just a couple of weeks you should already begin to see your new foreskin developing.

Roger is a ‘personal trainer’ at PenisAdvantage – a site containing a guide that details exactly how any guy can enlarge his penis using natural exercises and techniques, as well as how to improve their sexual performance, restore their foreskin or correct a curve in their erect penis.

The average penis size has been a “bone” of contention for decades and decades. The reason it’s so frequently debated, argued over and worried about is because the issue affects so many people, male and female. For men, a small penis means possible harassment in gym showers and embarrassment in bed. For women it presents a different problem: its below-average size could well limit their sexual pleasure and at the same time inhibit the man’s confidence so much that his sexual performance could also be unsatisfactory.

It’s really no wonder penis size, and the average length and girth of the male anatomy, is talked about so much – by millions of people all over the world, of both sex, it’s almost considered a yardstick for a guy’s manhood. A small penis is bad, while a big, thick penis is good – the line has been clearly drawn in the sand, regardless of whether it’s right or wrong. I’ll tell you right now what the average size is. Forget about the average penis sizes of different races; even if there is a slight difference it won’t affect you much. Here’s the only figure that might: the average size is about 5 and 3 quarter inches in erect length. The average girth is about 5 inches around (which might sound a lot, but wrap a fabric tape measure around your own and it’ll seem much more modest).

Thing is, knowing those numbers doesn’t put most men at ease and I doubt it has you. Why? Because it doesn’t change anything. Yeah, you might be half an inch bigger than average, or perhaps an inch thicker down below than most other guys, but that feeling of inadequacy, of wanting more, is probably still there. It’s completely natural, too. Let’s say you’re 6 and a half inches long when erect, knowing you’re an inch and a bit bigger than average is great, right? But at the very same time, you know lots of guys have 7, 8 or 9 inch penises – how great would that be? And that right there is the true subject of this article. Forget averages, let’s talk enlargement.

Right off the bat, natural penis enlargement (that is, making your penis longer and thicker without surgery, without pills and without crazy suction devices) is completely possible. Instead of telling you how it is or why it works, I’ll describe how you can see for yourself how truly achievable new penis growth is. Let’s look at a technique called a ‘Dry Jelq’ – it’s used to target new, permanent growth in the thickness of your erect AND flaccid penis.

Step 1. Get a 40-50% erection, no more, no less.

Step 2. Create a circle using the thumb and forefinger of your right hand. It should look like the ‘OK’ sign people make when they want to signal something’s good or acceptable. Your other fingers (middle, ring and pinky) should be outstretched.

Step 3. Firmly grip the base of your penis using the ‘OK’ sign and slowly move your grip upwards towards the head of your penis. Don’t slide over the skin. Instead, focus on keeping your fingers on top of the same area of flesh all the time, while still sliding up and along the shaft. Think of it like the motion used when milking a cow. The blood in your penis is forced up towards and into the head.

Step 4. After you’ve milked from the base to just below where the head of your penis starts, release your grip. You’ve completed one repetition or ‘rep’. Do 20-30 reps for your first session and increase it to 50 once you’ve been doing it a couple of weeks.

The Dry Jelq is just one technique of dozens that have been specially designed and tested and that truly work, with a little bit of patience and practice, at increasing the size of your penis. After using dry jelqs for a couple of weeks you’ll already notice that your penis hangs heavier and lower day-to-day and that it feels more weighty and solid when you’re hard. Using this and the other fundamental techniques as a routine that you do a couple of times a week, you can not only TRULY forget about averages but also forget about BEING average.

Roger is a ‘personal trainer’ at PenisAdvantage – a site containing a complete guide that details exactly how any guy can enlarge his penis using natural exercises and techniques.

These days, you can change almost anything about your physical appearance easily.

Want to jumpstart your weight loss? Liposuction.

Want a sexier smile? Dental surgery.

However, there are still things about our bodies that require us to work out diligently to get real results. For example, a healthier body or better stamina.

One other thing that would need patience and a little effort on our part is if we want a bigger and better penis.

Sure, there are a lots of promises of easy and convenient solutions out there, but nothing beats penis exercise to increase size and performance. Not only does it give your permanent gains, it is also one of the safest methods out there.

Let’s look at your “easy” options:

Pills, herbal pills, lotions and patches. These solutions sell on the basis of convenience. You don’t have to lift a finger to get the results that you want. Just pop a pill or apply the lotion and the patch, and all you need to do is wait and watch it grow. But like all miracle cures that promises instant gratification, these devices could also be too good to be true.

To date, no scientific study of sufficient scale that I'm aware of have found any of these devices to be effective. Furthermore, there have been studies that have shown that these pills sometimes contain contaminants such as molds, yeasts, e. coli and even pesticides. Remember, these devices are not regulated by the FDA, so there’s no one making sure that they follow certain standards of quality in the manufacture of these products.

Implants. Used primarily for the treatment of erectile dysfunction, the corpora caversona, which are 2 chambers that run the length of your penis are replaced with balloons. These balloons can be made to the exact size of your old corpora cavernosa, or made larger, which will cause an increase in the length and thickness of your penis.

This procedure, however, is not recommended for men who have normal penile function – meaning those who do not suffer from severe erectile dysfunction. This is because this procedure could cause you to suffer from erectile dysfunction.

Suction pumps. These pumps are fitted over the penis. The suction creates a difference in pressure, which forces blood to rush to the penis, helping to engorge it. This is also primarily used to help men who have erectile dysfunction

It is unclear whether this method does anything to help men gain inches in their penis length and girth. This method is also prone to misuse and injury. If used too vigorously, the change in pressure can be too much, and cause sensitive blood vessels in your penis. There are also cases of testicles being sucked in, causing pain and injury.

If you’re willing to extend a bit of effort to achieve the results you want using a safer method, then penis exercise to increase size is one that you should look into. It’s a method that works with the natural cell renewal process of your penile tissues. And best of all, the results you gain from this method are permanent – which means they don’t go away when you stop doing the exercises.

Men who have tried this method have reported gaining 1 to 3 inches within months, and seeing results as early as 2 weeks of doing the recommended exercises. Find out more about penisexercises to increase size and sexual performance now! Visit PenisAdvantage.com for full details.

Some people may argue that size does not matter and that it’s what you do with it that’s more important. If you truly believe this, you’re either a girl who hasn’t had your fill of variety or you’re a man with an average or a smaller than average dick trying to console yourself.

I for one believe that size matters a lot. There’s just so much more that you can do when you have a bigger package. And trust me, once a woman knows just how much more satisfying sex can be with a bigger and more powerful penis, there’s no denying the impact of size.

Just imagine, never having to wonder if she thinks she’s had better, because you know there’s no comparison. Imagine never having to worry about satisfying a girl in bed, because you know you easily can. Men with bigger packages have it easy. Imagine the impact it would have on your confidence, with the way you interact with women.

But what can you do if you had been given a modest sized dick? Actually, there are a lot of options available right now to men who would like to have a large penis size. There are pills, lotions, patches, implants, and even out right surgery. Of course, these options carry certain risks with them, which you need to be aware of before you decide to do any of them.

Penis enlargement pills and lotions are convenient and easy to take. Just pop a pill or rub it in and you’re done. However, numerous studies have shown that most of these pills are useless, sold only for profit and take advantage of men like us. Some studies have also revealed that these drugs may be manufactured in substandard processes, resulting in contamination such as molds, yeasts, pesticides and even e.coli. You must keep in mind that these drugs are not FDA approved, so their safety and efficacy profile are definitely questionable.

As for implants and surgery, these methods perhaps carry the most risks. These procedures, once done, are usually irreversible. Doctors do not recommend them for merely cosmetic reasons. These procedures also carry a high risk of erectile dysfunction.

Perhaps the safest method that you can explore when it comes to achieving a large penis size is natural exercises. These exercises work by stimulating your penis’ corpora cavernosa to create new cells. The corpora cavernosa are the 2 chambers that run the length of your penis. During an erection, these chambers fill with blood. They are responsible for your penis length and girth during an erection.

Through exercises, you stimulate the blood flow into the corpora cavernosa. This then encourages new cells to grow, which adds length and girth to your penis.

Why suffer through a small penis? Learn more about how you can apply natural exercises to obtain a large penis (and enjoy explosive sex!), head on over to PenisAdvantage.com for full details. It’s safe, discreet and most of all, it’s effective. Check it out today.

It doesn’t matter what your current size it. You could be well above the average and still feel like you need a bigger one. That is completely natural. After all, when it comes to our friend down there, bigger is always better.

For one, a bigger package can give you a natural boost in confidence that comes from you knowing you’re head and shoulders above the competition. Women love bigger packages. They may not come right out and say it, but you can bet that they do. Bigger means more satisfaction. And when you don’t have to worry about your performance in the bedroom, you can really concentrate on techniques that will blow her mind away.

Another benefit that you can gain from obtaining a larger penis size is better control and stamina. These benefits are not caused by simply having a bigger penis. Instead, it’s the pluses of exercising your way to naturally increasing your penis size.

One of the safest and most effective methods of naturally increasing penis size is through penis enlargement exercises. These exercises target both the pubococcygeus muscle or the pc muscle and the corpora cavernosa of your penis. By targeting these muscles and chambers, you build not only size, but also the strength and stamina of your penis.

The pubococcygeus muscle stretches from the pubic bone to the tail bone. If you want to feel where it is, try stopping your pee mid way. The PC muscle is responsible for urination. It is also the muscle that controls ejaculation.

The corpora cavernosa on the other hand are the 2 chambers that run the length of your penis. They are responsible for the length and thickness of your erect penis. When you are aroused, penile muscles relax, allowing the corpora cavernosa to completely fill with blood, creating an erect penis.

Based on the description of these two parts of your penis, you can immediately understand why penis exercises can endow you not just with a bigger package. In fact, men who have undergone programs that teach proper exercises that target these muscles report better stamina, better control of their ejaculate and stronger and harder erections. They’ve also reported being able to hold their ejaculate in for longer periods of time. If nothing else, that should give you something to think about.

So how can exercises help you obtain a big penis and does the effect last only for as long as you exercise?

Well, it is ideal that you continue to exercise your muscles. The more toned they are, the better they will perform, and the longer they will stay in shape. But the gains from increased size of the chambers - if you do decide to stop exercising - are there to stay.

What happens is, to increase penis size, you will be stimulating the corpora cavernosa to produce new cells through exercise. Exercise encourages better and more blood to flow into the corpora cavernosa and this encourages new cells to form, adding length and adding girth to your penis. This is what makes exercise so effective and the results lasting.

Natural, Effective, Safe PenisEnlargement Exercise Program

Gain 1 to 3+ inches in as little as 3 months or so. First results are often seen as early as 2 weeks. Safe, effective, discreet and all natural.

When people talk about increasing penis exercise they usually mean exercising the corpora cavernosa. The corpora cavernosa consists of 2 chambers that run the length of your penis. It is filled with soft, spongy tissue. These chambers are responsible for your erection. When you are aroused, penile muscles respond, allowing blood to rush in and fill these 2 chambers, creating an erection. It then goes without saying that the total length and thickness of your penis when it is erect is dependent on the maximum size of your corpora cavernosa when it fills with blood.

Working with the corpora cavernosa to increase penis size is not just done through exercises. You might be interested to note that there is a surgical procedure where the corpora cavernosa is removed and replaced with balloon implants that mimic the function of the corpora cavernosa. Instead of balloons that match the size of your corpora cavernosa, larger ones can be implanted into your penis, making it longer and bigger. This surgery however, is not recommended for cosmetic purposes and is primarily intended for men who suffer from impotence. When increasing penis size, doing exercises are still the safest option I know of.

What makes the corpora cavernosa so special is that it is possible to encourage new cell growth in this area of your body. When you encourage new cells to grow, then you can make it bigger and longer. To encourage new cells to grow, you can do exercises that stimulate increased blood flow to the area.

One such exercise that you can do is called jelqing. This exercise makes use of your hands and is completely natural and safe. Here are the steps to this exercise:

Get yourself into a 40% to 50% erection.

Make a circle with your thumb and forefinger, and stretch out the middle finger, ring finger and the pinky. This should look like an OK sign.

Use mild lubrication if you wish. Place the OK sign at the base of your penis. Then, with a firm grip, gently move your hand towards the head of the penis. You should do this without sliding your hand over the skin of your penis.

Once you reach the maximum distance that your hand can move along the shaft without removing your grip, release it.

Initially do about 20 to 30 repetitions per session, gradually working up to 50 repetitions per session. You may alternate hands if you like.

Men who have tried this exercise have reported seeing results within a couple of weeks of doing this exercise. Real results – in as little as 2 weeks! Anyone can do it, but those who have severe health problems or have Peyronie’s disease should avoid doing this exercise without consulting with their physicians first.

If you are thinking of using these natural exercises for yourself, getting high quality advice will allow you to get your desired results faster – free sites like this are often NOT the best way to learn but can be a great way to get an overview. To learn more about how you can use increase penis exercise to achieve the gains you want in the fastest and safest possible way, visit PenisAdvantage.com.

If you are considering methods to increase the size of your penis, then safety should be your top priority. There are a lot of methods currently being touted from pills to lotions and even surgery and each one carries its own risk.

However, if you are looking for a method that’s effective, that’s been used by a lot of men over many, many years, and that’s safer than most other methods, then you should definitely look into natural exercises designed to enlarge the penis. One such exercise is called jelqing.