Begin jumping and press down with your toes as you leave the surface. As you're jumping, come down as flat-footed as you can. When you're springing back up, use your toes to push off the trampoline. Dig them in right before the trampoline releases you and push off. As you come off the trampoline, lift your arms up until they're straight out in front of you. With a quick motion, bring them up above your head as you get to the top of your jump. As you're coming back to the trampoline, bring your arms down to your sides. Throughout the jump, try to keep your head and body in line. When you reach the top, extend your body fully. Point your fingers straight up into the air. Point your toes down toward the trampoline. As you jump into the air, bring your knees up as high as you can. Before you hit the trampoline, bring your legs back down. Try this over and over until you can do it without losing your balance.  This ensures you're getting enough air to do a front flip. Make sure you're slightly closer to the edge facing the middle so you have some room to flip forward. Technically, you should flip in place, but when you're learning, you may end up moving forward. Try to propel yourself upward mostly with your toes. When you jump off with the front of your feet rather than your whole foot, you naturally lean forward a bit. That will help you move into the front flip. If you're gaining height like you're supposed to, your arms should be up in the air at the top of the jump. At that point, swing them down as hard as you can in front of you. That will begin the rotation of your front flip. Act like you're slamming your arms down on a drum in front of you. As you start to rotate forward, tuck in your knees to help continue the rotational movement. That will give you the momentum to flip forward on the trampoline. Let your body ride through the rotation. Try not to panic the first time you start rotating to do a flip. Stay calm and keep spinning! As you come back around, straighten out your body. Try to land flat-footed and lift your arms up above your head to help you balance as you hit the trampoline. Keep practicing to get a feel for when you need to untuck and land. If you keep landing on your bottom, you're likely not getting enough air or not kicking your feet out enough for the rotation.

Summary: Jump as high as you can several times in a row. Pump your arms to help you gain height. Practice lifting your knees to your chest. Jump off with the balls of your feet to start your flip. Move your arms down quickly at the top of the jump. Tuck your knees into your chest at the same time and allow yourself to spin. Untuck and land on your feet.


Baking soda may be able to naturally remove your hair color, saving you from using a lot of chemicals. Mix equal parts baking soda and shampoo. Wash your hair with this mixture each day until the color fades. Usually, a one-to-one mixture works fine. However, if you have very thick hair, try adding slightly more baking soda than shampoo. Vinegar can strip color from hair. To use vinegar, opt for plain white vinegar. Use a one to one ratio of warm water and vinegar. Soak your hair in the mixture and then wrap your hair with a shower cap or plastic bag. Let the mixture sit in your hair for 15 to 20 minutes. Then, rinse your hair. The color should be reduced.  You may have to repeat this method several times to completely remove unwanted hair dye. Vinegar has a strong smell, so you may want to shampoo and condition your hair after this treatment. Try washing your hair with any brand of dish soap instead of your regular shampoo. The dish soap may work to strip your hair of dye. You may have to wash your hair with dish soap for a few days before you see the results you want.

Summary: Try baking soda. Treat your hair with vinegar. Apply dishwashing soap.


Different studies reveal that chronic exposure to environmental chemicals like dioxins can be a cause of endometriosis. Dioxins along with polychlorinated biphenyls (PCBs) are associated with an increased prevalence and severity of endometriosis. The intake of these chemicals can be reduced by decreasing your consumption of animal fat, mainly high-fat dairy, red meat, and fish. Dioxin and PCBs both get collected in animal fat and it is through them that you ingest it. Data supports the fact that flavones, a group of plant chemicals, can inhibit aromatase, an enzyme that converts androgens to estrogens.  Celery, parsley and capsicum pepper are good sources of flavones. Dietary indoles also help in regulating the estrogen metabolism in the body. Vegetables like broccoli, cauliflower, cabbage, kale, Brussels sprouts, and bok choy are good sources of indole. Flaxseeds are high in lignans and fiber. Lignans are good in estrogen-related conditions because the bacteria in your gut converts them into metabolites that produce a weak estrogenic effect (meaning they can help to regulate estrogen-related conditions like endometriosis). You should eat 3 to 4 tablespoons of unrefined flax seed every day to maintain healthy blood levels of enterolactone. Other sources of lignans are whole grains, sesame seeds, sunflower seeds, cashews, kale, broccoli and berries. Studies have found that omega-3 fatty acids may be beneficial for people with endometriosis as the fish oil contains two specific compounds, EPA and DHA, that can relieve pain by decreasing levels of an inflammatory chemical called prostaglandin E2. Omega-3 fatty acids are found in fish such as salmon, mackerel, sardines, and anchovies. Magnesium is a mineral that is believed to ease cramping caused by menstruation. It also helps in preserving water levels in the gut and can help combat constipation. The daily recommended dosage is 600 mg. Foods rich in magnesium are spices, cocoa, nuts, tea, cereals and vegetables like green leafy vegetables. Calcium levels in menstruating women decrease 10 to 14 days before the onset of menses. Deficiency can cause muscle cramps, headache or pelvic pain. The recommended daily intake is 1200 mg. Calcium can be found abundantly in milk, curd, cheese, butter, egg, amaranth, and other dairy products. Vitamin C is well known for helping to boost the immune system and help provide resistance to disease. It helps in building and maintaining collagen in the body. It is important that your immune system is functioning properly so that your body can combat endometrial patches that form. The recommended dosage of Vitamin C is 1000 to 4000 mg and can be procured by consuming citrus fruits, lemon, papaya etc. Vitamin E plays an important role as it strengthens the immune system and reduces inflammation due to its antioxidant nature. It is also thought to be able to relieve menstrual cramps.  The recommended dosage is 800 IU. Almonds, avocados, etc are rich in vitamin E. Selenium when taken along with vitamin E helps in reducing inflammation associated with Endometriosis, and is also an immune system booster. Dosage is 400 mg. It is herb that may have anti-biotic, anti-inflammatory, astringent  and immune stimulating properties. Goldenseal contains calcium, iron, manganese, vitamin A, vitamin C, vitamin E, B-complex, and other nutrients and minerals.  The astringent quality may help in cases of excessive menses and internal bleeding. It can be taken as a tincture about 2-4 ml or 0.5-1 gm decoction made by boiling goldenseal. As its name implies, cramp bark may be useful in easing uterine cramps. Being a muscle relaxant, it is effective on other organs, like the intestines and the skeletal muscles. For dysmenorrhea (painful menstruation), cramp bark may work most efficiently when taken regularly. Begin with 1/2 dropperfuls every half hour till some effect is seen, then every one to three hours. Decrease the dosage as symptoms wane.
Summary: Reduce your chemical intake by limiting your intake of animal fat. Eat more vegetables. Eat more flaxseeds. Introduce more omega-3 fatty acids to your diet. Take magnesium supplements. Boost your calcium intake. Eat more vitamin-C rich foods. Increase your vitamin E intake. Experiment with an herb called goldenseal. Try an herbal remedy made from cramp bark.