Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
vendredi 8 mai 2015
5 Things Superhealthy People Do Every Single Morning
Being your healthiest self starts the moment you wake up. Registered Holistic Nutritionist Yuri Elkaim shared these science-backed tips with YourTango on how to have the best morning ever.
The way you start your morning can affect your health. After all, it's the morning that sets you up for the rest of the day and starting off on the wrong foot may cause you to make poor health choices later on. So . . . what does a successful morning look like? There seems to be a common thread among healthy people as to how they start their day. Let's look at the five things healthy people do every morning - and how to incorporate them into your morning routine:
1. Expose yourself to bright light. Wake up and get outside. Research shows that people who are exposed to bright light early in the morning had lower BMIs regardless of diet or exercise. Another great benefit to bright morning light exposure is it encourages earlier nocturnal melatonin release, so you'll be able to go to bed more easily at night. How much light do you need?
"Dr. Phyllis C. Zee, senior study author and director of the Circadian Rhythms and Sleep Research Program at Northwestern's Feinberg School of Medicine says many people work in poorly lit settings that have about 200 to 300 lux (a measure of luminosity), but they need about 500 lux to lower their BMI. Cloudy skies are just as good for getting sun exposure - they can offer more than 1,000 lux of brightness. Outdoor light is best; it's tough to replicate the same results with indoor lighting." (via Northwestern.edu)
2. Drink 16 ounces of cold water, right after you wake up. It sounds pretty simple, but a glass of water in the morning has myriad incredible health benefits:
It boosts metabolism. One study by German researchers showed drinking cold water right after you wake up increased metabolic activity by 24 percent for a full 90 minutes. That's an effortless way to lose more weight.
It kickstarts your brain. Your brain is 75 percent water. When it's hydrated, it can work right. Water gives the brain the electrical energy for all brain function, including thought and memory process.
It flushes toxins. Imagine not drinking anything for a full 8 hours. That's essentially what your body has been doing as it sleeps. Drinking water in the morning helps flush your body of toxins that build up at night. It can also energize your muscles.
3. Express gratitude aloud. Gratitude has specific health benefits worth enjoying every morning. Gratitude researcher, Robert A. Emmons, Ph.D. has scientifically proven the link between gratitude and happiness: "In an experimental comparison, those who kept gratitude journals on a weekly basis exercised more regularly, reported fewer physical symptoms, felt better about their lives as a whole, and were more optimistic about the upcoming week compared to those who recorded hassles or neutral life events."
4. Meditate for at least 5 minutes. Meditation experts have long recommended that you begin your day with meditation. It's referred to as the time when you're closest to your "source." I like to think it's the only time of the day that you'll have a clean slate. Though 30 minutes of meditation is ideal, just 5-10 minutes can help lower stress and anxiety. Starting your day in a stress-free state allows for more focused concentration, clearer decision making, and productivity.
5. Move your body. Ever start the day feeling sluggish? The fastest way to boost your a.m. energy is to start moving. You'll rev your metabolism and release serotonin, the "feel good" hormone into your body. This will also help relieve stress and increase your overall emotional state.
One study from Kansas State University and published in Medicine and Science in Sports and Exercise found big benefits for people who workout just after fasting (aka: a whole night without food). They found no difference in caloric output between workouts following a fasted or fed state. But individuals who fasted prior to exercising burned a greater amount of fat than those who ate their last meal up to an hour and a half before exercising.
Yuri Elkaim is a registered holistic nutritionist and author of the NYTimes bestselling book The All-Day Energy Diet. In his upcoming book, The All-Day Fat-Burning Diet (Rodale, 2015) he walks readers through a five-day food cycling program guaranteed to double your weight loss. Look for it in bookstores December 2015.
More From YourTango:
7 Foods That Turn Your Body Into a Cancer-Fighting Machine
10 Signs That Your Food Issues Are Way Out of Control
7 Aches and Pains Magically Cured by Orgasms (Yes, Really)
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The Stressful Stages of a Morning Workout
I love working out in the morning (when I can actually get up). It starts my day out on strong, energized notes, and it cuts most excuses out of the equation. However, waking up, heading to a group fitness class, then heading straight to the office can prove to be a little bit of a juggling act.
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Find Out What Lindsey Vonn's Perfect Prerace Meal Is and So Much More!
Olympian Lindsey Vonn is a busy lady. Thanks to her domination in the sport of skiing, it's no surprise that she's quickly become one of the most notable female athletes today. Our friends at The New Potato caught up with Lindsey to talk about everything under the sun, from her go-to healthy snacks to what she would say to female athletes who are just starting out.
From start to finish, what would be your ideal food day?
Without thinking about my diet, my ideal food day would consist of french toast with real maple syrup for breakfast, a BLT for lunch, and a nice steak for dinner. And cookie dough ice cream!
How do you practice beauty from the inside out?
I practice beauty through being healthy. I eat a balanced, low-sodium diet with a lot of protein and I stay active. Working out is a part of my job so it's easy to stay motivated.
What are the best and worst foods/drinks to have seventy-two hours before a race?
I make sure to eat a lot of carbs and proteins before a race to keep me energized. I might have a salad, some pasta, and fish. The worst thing to eat would be something heavy like a hamburger and fries - that would really weigh me down!
The most motivating advice you've ever received . . .
The most motivating advice I've ever received was from my personal trainer Lindsay during my recovery after my second knee surgery. She told me to keep pushing myself further. You need someone who doesn't let you make excuses for yourself and believes in you.
Advice you'd give female athletes just starting out . . .
I would tell future female athletes that I didn't get to where I am overnight. You have to love what you're doing, want to put everything you have into it, and you have to earn it day after day. Always think positive and set goals for yourself. You are in control of your strength - mentally and physically.
What are the best workouts to get in shape fast?
I would say running but I really hate to run! For me, I love biking or swimming. Anything that gets your heart rate up and keeps it up will get you in shape quickly.
What are your go-to healthy snacks for energy?
Almonds, granola bars, or Chobani yogurt are great for energy and keeping you full.
Head on over to The New Potato to read Lindsey's full interview!
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Why Your Time of the Month Causes Digestive Distress
It's beyond rough when you suffer from digestive issues during your period. To help answer a reader's question on this matter, we turned to a board-certified physician who practices in southern California for her expert advice.
Dear Doctor,
I am wondering why my digestion goes haywire during my menstrual period. I always keep my diet clean and exercise daily, but I can't seem to combat the gas, diarrhea, constipation, and constant gurgly noises coming from my gut! What could this be and how can I stop it?
Oh, what fun menstruation is! It's our monthly reminder that we are capable of reproducing, which is a beautiful thing! But, unfortunately, it brings with it some not-so-fun symptoms, including the ones you've listed: gas/bloating, diarrhea, and constipation. The most straightforward answer for your question is that these symptoms you have are due to hormones and chemicals!
The intricate balance of hormones and chemicals is what allows ovulation and menstruation to take place. Estrogen is the hormone that is important in preparing the egg for ovulation. According to MedicineNet.com, it is the progesterone, and to a lesser extent estrogen, that is the culprit for a few of the symptoms you have. Progesterone is the hormone that increases immediately after ovulation and decreases slowly until its levels drop enough to trigger menstruation. The main symptoms that progesterone (and estrogen) cause are bloating, gas, and constipation. This is secondary to the slowing or quieting effect on the contractility of the smooth muscle of the digestive tract that progesterone causes.
Once menstruation is triggered, chemicals called prostaglandins are released. Everyday Health explains that prostaglandins are important in that they cause the uterus to contract to slough off the uterine lining during menstruation. Prostaglandins, especially if present in excess, can lead to uterine cramping and discomfort that some women experience during their menstrual period. In a published study on prostaglandins and the menstrual cycle, prostaglandin levels measured in women during their periods showed that women with diarrhea had higher levels of prostaglandins in their system. Thus, it is possible that higher or excess levels of prostaglandins could be the cause of the diarrhea and gurgly noises you experience during your period, as they cause increased contraction and motility of the smooth muscle of the digestive tract.
Typically, most women experience constipation prior to their menstrual period and this resolves within the first few days of menstruation. Also, according to Everyday Health, generally speaking, women who experience diarrhea during their menstrual cycle typically get it once menstruation has started and it usually occurs in the first three days of your menstrual period. However, all women are different in terms of the levels of hormones they have, and thus, different women can experience different symptoms at different times during their menstrual cycle.
Another study found that women with irritable bowel syndrome (IBS) are more likely to experience digestive disturbances during their menstrual periods compared to women without chronic bowel problems. Not all women who experience gastrointestinal problems during menstruation have IBS, but it's something to talk to your physician about if your symptoms are extreme. Anytime your symptoms are extreme, or you are experiencing significant pain or bloody stools, you should consult with your physician for further workup and treatment.
There are many things that can be done in the premenstrual and menstrual period to try and alleviate your symptoms. You can alter your diet to include lots of high-fiber foods, whole grains, and vegetables, and limit intake of extra salt, dairy, sugar, alcohol, spicy foods, and caffeine. You can manage or decrease stress by using relaxation techniques such as yoga or meditation or by talking with someone. Regular exercise is also recommended during your premenstrual and menstrual period, which can help reduce stress and help your digestive system function more smoothly. Keeping a diary of your GI symptoms prior to and during your period may help you identify patterns with symptoms and food/exercise/behaviors and then a plan can be developed to optimize or avoid certain things during these times to minimize symptoms. Some people's menstrual symptoms may improve by taking medications such as Advil or Aleve (non-steroidal anti-inflammatory drugs or NSAIDs) that decrease prostaglandin levels. These medications are relatively well tolerated with short-term use, although they can upset the stomach and are best taken with a small amount of food. Contraindications to use of NSAIDs include: pregnancy, history of stomach or intestinal ulcers, asthma, bleeding abnormalities, and history of allergy to this type of drug. For more information on whether this type of medication is safe for you to take, you should consult with your primary care physician.
DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.
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8 Things Food-Safety Experts Never Eat
- Why food-safety specialists never eat these foods - Women's Health
- The 7 habits of healthy, stress-free people - Real Simple
- All women will love the results of this worldwide study on marathons - Self
- Eat this, not that at popular chain restaurants - Cooking Light
- Energy-boosting recipes that'll have you glowing - Shape
- How a stroke survivor who returned to running - HuffPost Healthy Living
- Toning yoga poses you can do at your desk - Health
- Lightened-up french onion dip to make at home - POPSUGAR Food
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Our Favorite Healthy Gifts For Mom
Mom spends all year taking care of her family, so Mother's Day is the perfect time to give her something that keeps her health and happiness a top priority. These fun, delicious, useful gifts are sure to inspire a healthy habit or feed a fit obsession!
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Beyond the Treadmill: Triple-Threat Cardio
Keep things interesting at the gym with this Better-Body Challenge cardio workout plan that keeps you moving for a solid 45 minutes using three different machines. It's a boredom-busting, fat-burning, triple-threat cardio workout using the rowing machine, elliptical, and treadmill. Don't know much about the rowing machine? Don't sweat it! Watch this video demonstration full of tips on using this machine.
| Time | Machine | Notes |
|---|---|---|
| 0:00-10:00 | Rowing Machine | Set between 3 and 5; increase your strokes per minute for the last 15 seconds of every minute. |
| 10:00-20:00 | Elliptical | Set resistance between 6 and 8. Go forward for first minute, then go backward for the second; continue alternating directions every minute. |
| 20:00-30:00 | Treadmill | Set incline to 1 percent, and keep speed at a pace you can hold steady for 10 minutes. |
| 30:00-35:00 | Rowing Machine | Set damper between 4 and 5, increase strokes per minute for last 20 seconds of each minute. |
| 35:00-40:00 | Elliptical | Set resistance between 6 and 8. Every other minute, let go of the handles to work out your core more. |
| 40:00-45:00 | Treadmill | Set incline to 5.0 and speed to 3.5 mph. |
If you don't like to run, skip the treadmill and hop on a bike instead. Don't have access to a gym with all these machines? No worries. You can run outside, swim, rock it old-school with step aerobics - just get active and keep your heart rate up for 45 minutes. Click here for a printable, image-free version of the workout.
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The Secret to Ellie Goulding's Fitness Success
Ellie Goulding has always struck me as someone who genuinely loves to work out, but it wasn't until seeing her at this year's N+TC Tour LA (which I attended as a guest of Nike) that I understood how much her life is focused on health. It was during an interview before the night's festivities that Ellie touched on the importance of fitness in her day-to-day routine. It's empowered her to be better in all aspects of her life and continues to challenge her in ways she previously thought unimaginable. It's also what gives her the energy to keep going through major tours and back-to-back shows.
As someone who struggles to make it to the gym four times a week, I was impressed at how Ellie is able to find time to work out despite her crazy schedule. Lucky for me, Ellie's tips are simple to follow - no fancy trainer or high-priced gym required.
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How Your Favorite Berries Can Help You Lose Weight
When pints of beautiful berries show up at my farmers market, I know my favorite season is not too far off. From that Sunday forward, there's at least two varieties in my fridge at all times for whenever a sweet craving strikes. Beyond their flavor, berries have a lot to offer when it comes to weight loss. Here's how your favorite berry works to support your goals.
They boost your metabolism: Blueberries and raspberries both contain the flavonoid anthocyanin, which helps your body produce adiponectin, a hormone that's been linked to lower glucose levels, curbed cravings, and boosted metabolism.
They fight belly fat: Your favorite blueberry smoothie or batch of muffins is more than a treat for your taste buds. Research out of the University of Michigan found a diet rich in blueberries may change how your body stores and processes sugar for energy and, in turn, diminishes belly fat.
They're high in fiber: Whether they're fresh or frozen, berries are a great source of fiber, an essential nutrient that improves digestion and helps beat bloat. For the highest fiber content out there, opt for strawberries or raspberries; one cup of strawberries offers three grams, while one cup of raspberries offers a whopping eight grams.
They're low in calories: The next time you're in need of a quick sweet snack, skip out on cookies or candy, opt for berries, and start seeing results. For so much sweet and tart flavor, berries are surprisingly low in calories. One cup of blueberries weighs in at 84 calories per cup, while blackberries are 62 calories and raspberries are 64 calories per cup.
Eat your fill with these healthy berry recipes we'll be enjoying all Summer long!
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jeudi 7 mai 2015
12 Types of Runners - Which One Are You?
It's one of the most popular forms of exercise for a reason, but we all rock the sport in different ways. Tell us: which type of runner are you?
The Running-Is-My-Therapy Runner
Source: New Line Cinema
Goes in pissed, comes out blissed.
The Sweating-Buckets Runner
Source: Paramount Pictures
It feels like I got caught in a thunderstorm! But wait - I'm inside!
The Loving-Life Runner
Source: Disney
Hooray for running! Running is the best! I feel like I could run another 12 miles and still be smiling. Yay!
The Singer
Source: Screen Gems
Might as well turn your music down since I'll sing you my entire playlist.
The Hating-Life Runner
Source: Cartoon Network
Ugh, every step hurts. It hurts to breathe. Can I be done already?
The Loner
Source: NBC
If I run, I run alone.
The Parkour Runner
Source: New Line Cinema
Watch me leap over this bench, spin around this stroller, and jet between this crowd. Just. For. Fun.
The On-a-Mission Runner
Source: National Geographic
Like a cheetah chasing prey, I run like it's my job.
The Runs-Like-Nobody's-Watching Runner
Source: DreamWorks
I'm doing my thing, not a care in the world, not worrying what anyone thinks.
The All-About-My-Gear Runner
Source: Fox Searchlight Pictures
All decked out in the latest running gear, I definitely look the part, even when I'm not running.
The Morning Person
Source: Fox
I'm psyched to get in five miles before most people are even awake.
The Something's-Chasing-Me Runner
Source: Giphy
I'm running fast just to get this over with (or maybe I've got a postrun glass of wine waiting for me!).
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Feeling Uninspired to Make Time For a Workout? This Video Is Exactly What You Need
Your alarm goes off, and you're forced to make a choice: are you going to press snooze again, or are you going to stick to your initial plan of making it to the gym? It's a tough choice, and all too many times, you've probably chosen the former. But every time you choose the latter, you end up feeling so much better, right? As busy as our lives can get, it's important to fit in fitness - to make time for a healthier, stronger life. That's the mentality behind Dick's Sporting Goods' new campaign, "Who Will You Be?"
It's the retailer's first campaign aimed solely at fitness-minded women, and it urges you to ask yourself, "When no one is watching, and the smallest decisions mean the most . . . who will you be?"
Watch the inspiring video above, and keep that question in mind the next time you're thinking about giving up.
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These Weight-Loss Transformation Photos Are Like None You've Ever Seen Before
Women's Health recently featured these photos from "The Beth Project" - such a fun and creative approach to documenting a weight-loss journey.
You've seen before-and-after photos before (probably on this site!). But this series from photographer Blake Morrow that features his friend (and fellow photographer) Beth Beard take the idea to a much more creative place: in each of the below pictures, Beth posed once pre-gastric-bypass surgery and then again two years later, after she'd lost more than 150 pounds.
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5 Ways to Stretch Your Calves (a Must For Runners and Heel-Wearers!)
The calves are one of the most overused and overlooked muscles in the body, and if you wear heels, run regularly, or both, stretching your calves is a must, since tight, shortened calves can lead to injury. These five calf stretches can be done almost anywhere, so click through to learn how to do them and then add these stretches to your daily routine!
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43 Fat-Blasting Moves For Those Who Hate to Run
Exercising hard enough to raise your heartbeat will burn major calories, but not everyone loves to run. Luckily, there are many ways to hit your cardio goals that don't involve miles. These 43 cardio moves will help burn fat and build muscle, no running required. Find your new favorite ways to cardio here.
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Legs? Check. Butt? Check. Arms and Abs? Check! This Running Workout Has It All
I live on the northern East Coast, where frigidly cold weather (we're talking in the teens if we're lucky) dominates more than six months of the calendar year, so when warmer temps blow in - anything above 40 degrees - I slip on my shorts and head outside for a run.
Once a week, I'm all about doing a quickie 20-minute hill repeat workout to build endurance and leg power. There's just something about being in the fresh air and getting to the top of a big hill that makes me feel so strong and badass (cue the Rocky music). Don't get me wrong - I am totally winded by the time I sprint to the top, so I started doing a few basic arm and ab moves as an active recovery. Then I run down and repeat those same three moves. It totally breaks up the difficulty and monotony of running up and down the same hill, gives my lower body a rest, and strengthens the muscles running leaves behind.
Try this workout the next time you're running outside. It could definitely work on a treadmill if that's what you prefer, as long as you don't feel funny about hopping off every minute. Find a decent hill that takes about a minute to run up, and repeat this circuit as many times as you want (I do it about eight times).
- Run uphill for one minute
- Do 10 push-ups, 10 triceps dips, and 10 V crunches (instructions below).
- Run downhill.
- Do 10 push-ups, 10 triceps dips, and 10 V crunches.
- Repeat.
Feel free to mix up the strength-training moves. Instead of regular push-ups, I'll bust out Chaturanga push-ups, because it feels so good to arch my spine. Or T push-ups, since they also target the waist. Try lifting one leg up when doing triceps dips, and mix up the ab move with bicycle crunches or scissor abs.
Then afterward, find a nice sturdy tree and do these postrun stretches before grabbing some protein (mmm, this hydrating watermelon smoothie is my new go-to) and cooling off in the shower.
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7 Hydrating Watermelon Recipes For Hot Days
There's nothing sweeter than snacking on a juicy slice of watermelon. But you might not realize that this is a very healthy habit. Watermelon is 92 percent water and rich in vitamin A, vitamin C, and lycopene, an antioxidant that supports a healthy heart and bones. Go beyond the bowl of cubed pink melon and enjoy inventive recipes for a delicious change of pace.
Spicy Watermelon Gazpacho
Source: POPSUGAR Photography / Lizzie Fuhr
Sweet and spicy, this watermelon gazpacho soup blends a healthy array of hydrating produce with herbs and the right hit of heat.
Watermelon Caprese Salad
Source: POPSUGAR Photography / Nicole Perry
Give your standard tomato and mozzarella caprese a hydrating makeover with this inventive watermelon caprese salad. You'll be surprised what a natural flavor fit cubed watermelon is in this Summer favorite.
Strawberry-Watermelon Hydrating Smoothie
Source: POPSUGAR Photography / Jenny Sugar
After a hot and sweaty workout, refresh and recover with this strawberry-watermelon smoothie. It's only 145 calories for one tall decadent-tasting glass.
No-Bake Watermelon Cake
Source: POPSUGAR Photography / Anna Monette Roberts
Certain occasions call for a festive cake, but on a hot day, this crowd-pleasing no-bake watermelon cake hits the spot. Each sweet slice is lower in calories than traditional cake - it's a highly hydrating treat.
Watermelon, Radish, and Avocado Tacos
Source: POPSUGAR Studios
Haylie Duff stopped by POPSUGAR Food to spread the good word about her vegan-friendly watermelon taco recipe. Paired with crunchy radish and creamy avocado, these watermelon tacos are a light and refreshing take on classic Mexican fare.
Watermelon-Cucumber Cooler
Source: POPSUGAR Photography / Nicole Perry
Perfect for hot days, this hydrating, cold-pressed watermelon juice is a healthy hack of one of our favorite OnJuice offerings. Even better, it helps banish belly bloat.
Watermelon Granita
Source: Flickr user Mari Liis
For a sweet ending to a Summer meal, enjoy a scoop of icy watermelon granita that doesn't require a fancy kitchen appliance or ice cream maker. We like to think of this dessert as a grown-up snow cone.
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How to Not Eat Complete Crap When You Have a Crazy-Busy Schedule
- Quick, healthy, and tasty meal ideas for busy ladies - POPSUGAR Food
- Scientifically proven ways to make workouts more exciting - Real Simple
- Vegetarian meals done in 45 minutes or less - Cooking Light
- These before-and-after pics are like nothing you've ever seen - Women's Health
- Gel nail polish manicures might cause cancer?! - YourTango
- Why you need more magnesium in your diet - Health
- P90X founder Tony Horton shares his total-body burn workout - Shape
- 10 things that make female runners cringe - Women's Running
- Turn a park bench into a gym with 5 moves - Self
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Tabata For Your Trouble Zones
Tabata is the ultimate fitness trifecta. It's fast. It's fun. It's effective. We've tweaked the standard structure a bit for our Better-Body Challenge, turning each Tabata into a superset. Rather than doing one exercise for four minutes, you alternate between two complementary moves for a total of eight minutes. This modification gives your working muscles a bit more rest time between sets, which translates into better form for all your reps during each Tabata.
Get set to burn major calories. Print out this workout and get your timer ready (we like the free programmable app SIT - simple interval timer). Hope you dig this workout as much as we do.
Tabata One
Jumping jacks: This classic calisthenic move gets the heart rate going; add in some cross jacks for variety.
Walkouts: This full-body move takes you slowly from standing, through plank, to a deep lunge stretch, and back to standing.
One-Minute Rest: Standing leg cradle
Tabata Two
Squats with reach: Take your basic squat, lift your arms overhead, and you've increased the core strength needed for each rep.
Up-down planks: Move steadily and smoothly between plank and elbow plank, which works your arms and your core.
One-Minute Rest: Standing quad stretch (30 seconds each leg)
Tabata Three
Alternating backward lunges: Step backward into a lunge and alternate legs with each rep.
Mountain climbers: Holding a plank position, move your legs like you're running in place to work your arms and abs.
One-Minute Rest: Deep hip flexor stretch (30 seconds each side)
Tabata Four
Alternating side lunges: Keep your chest high as you step wide to the side. Return to standing and repeat the lunge on the other side.
Bicycle crunches: Don't blast through your reps of this classic ab exercise. Keep your shoulder blades off the ground and twist through your ribs to bring your elbow to your opposite knee.
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Healthy Meals Have Never Been So Easy
It might seem like hard work to prepare healthy meals every day, but dietitian Julie Upton, MS, RD, of Appetite For Health is here to tell you how you can make it an easy task.
After working all day and trying to figure out how you're going to get some items off your "to-do" list, the last thing you want to worry about is what you're going to make for dinner. That's when takeout becomes the only sane option you can think of.
In fact, for the first time, Americans are spending more money at restaurants than they are buying groceries, according to a report by the American Enterprise Institute. Unfortunately, away-from-home meals can add inches to your waistline, as restaurant meals - from fast food to five-star - add an extra 200 calories to your overall daily diet, according to research published in Public Health Nutrition. Luckily, there are services that provide expert meal plans, meal kits containing fresh and healthy ingredients with recipes, or prepared meals right to your door. Here are three that will help you have a delicious, healthy, and stress-free meal:
The Fresh 20
Planning is considered the most important factor in healthy eating. But what if you don't know how to plan a week's menu or simply don't have time? Enter The Fresh 20. This meal-planning service provides a weekly shopping list for 20 items, a detailed prep list, and five dinner recipes with nutrition facts that take no more than 20 minutes to prepare. Pesto-Crusted Mahimahi and Lamb Burgers With Pesto Potato Salad are examples of typical recipes. Meal plan options include classic, Paleo, vegetarian, for one, gluten free, among others. Two registered dietitians helped develop the recipes and meal plans so you know you'll be eating right.
Available from $18 for three months.
Freshly
If you want everything provided to you like a takeout meal but healthier, Freshly can help. A medical doctor and chef duo developed this healthy meal delivery service that brings calorie-controlled farm-fresh breakfasts, lunches, and dinners right to your door. All you need to do is reheat and enjoy. Gourmet meals like Sesame-Crusted Salmon With Squash Medley or Broccoli & Bacon Frittata are made from locally produced foods that are GMO-free, and they're naturally higher in protein while limiting ultra-processed carbs or added sugars to keep you satisfied. Each meal provides about 450 calories and 5 oz. of lean protein to help keep your diet on track.
Available from $69.99 per week.
Hello Fresh
While there are numerous recipe and ingredient delivery services like Plated, Blue Apron, and Gathered Table, Hello Fresh recipes and ingredients are generally more nutrition-forward, rather than gourmet, and they take no longer than 30 minutes to prepare. You'll get everything you need to create delicious recipes (minus a few common staples) for two or four people. You can also choose between an omnivore or vegetarian offerings. Some of the weekly options include Chicken Flatbread Pesto and Argentine-Spiced Steak With Couscous Salad & Cilantro-Scallion Chimichurri. All recipes come with full nutritionals so you know exactly how many calories you're eating.
Available from $59 per week.
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Core Connection: 5-Minute Ab Workout
Dedicate a handful of minutes a day to getting stronger and more defined abs. Perform each of the following exercises for one minute each. If you have 10 or 15 to spare for your future six-pack, then repeat this sequence two or three times.
Number 1: Mountain Climbers
- Start in a traditional push-up starting position - shoulders over hands and weight on just your toes.
- Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
- Switch legs, bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position.
- For an advanced variation to work your abs more, keep the ball of your foot off the floor as you bring the knee in toward your chest.
- Quickly move through this exercise for as long as possible without taking a break - at least 30 seconds! Take a quick breather if need be, but pick up again until one minute is up.
Number 2: Plank With Side Step
- Start on the floor, resting on your forearms and knees, and come up into a plank position. Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, your abs pulling toward the ceiling, and your feet should be close to hip-distance apart.
- Once you're in a strong elbow plank, step your left foot outward (about eight to 10 inches), keeping your core engaged and strong. Step your left foot back to the starting position. Now, step your right foot outward before coming back to center. This counts as one rep.
- Complete as many reps as possible for one minute.
Number 3: Bicycle Crunches
- Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Put your hands behind your head.
- Bring your knees in toward your chest, and lift your shoulder blades off the ground, but be sure not to pull on your neck.
- Straighten your left leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your left elbow toward the right knee. Make sure your rib cage is moving and not just your elbows.
- Now switch sides and do the same motion on the other side to complete one rep (and to create the "pedaling" motion).
- Perform exercise for one minute.
Number 4: Elbow Plank With Twist
- Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body.
- Place your left arm behind your head, and inhale to prepare.
- Exhale and pull your navel to your spine to engage your deep abs, and rotate your left rib cage toward the floor. Stay there for a second, and deepen your abdominal connection, pulling your navel in toward your spine even more.
- Return to starting position, repeat for 30 seconds, and then switch sides. Repeat series again until a minute is up.
Number 5: Tabletop Lift
- Start in a tabletop position. Your hands should be directly underneath your shoulders and your ankles underneath your knees.
- On an exhale, lower your hips and straighten your legs so your hips are hovering above the floor. As you lower your hips and straighten your legs, your heels will rest on the ground. Flex your toes up toward the ceiling in order to engage your legs.
- Hold for a complete breath, then inhale and push yourself back into first tabletop position. This counts as one rep.
- Perform as many reps as possible, pivoting on your hands and heels, until one minute is up.
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These 15 Rich and Creamy Recipes Will Help You Give Up Dairy
More and more people are giving up dairy in hopes of improving their skin, diminishing belly bloat, and amping up their energy - one of our own editors can attest to the power of eliminating it from her diet!
If you're a person who craves velvety, comforting foods, giving up dairy is no easy feat. For those who are looking to take on a diet free of milk, cheese, and butter, these healthy, dairy-free recipes will curb creamy cravings (and keep you sane.)
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The 20 Secrets That Will Get You Flat Abs
It may not be a secret that the best way to a six-pack is a healthy diet (even if it's no diet at all) and regular exercise, but there's a right way and a wrong way to a flat belly. Read on for the ultimate guide to getting flat abs.
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mercredi 6 mai 2015
11 Greeting Cards People With Cancer Will Actually Appreciate
When a loved one is suffering a serious illness, it's hard to know just what to say. And when the supermarket greeting card aisle falls short - there's little between "get well soon!" and "my deepest sympathies" - many well-meaning people might err on not reaching out at all.
Illustrator Emily McDowell's own cancer struggle inspired her to create a line of empathy cards that "help people talk about hard things" with beauty and even a little laugh-out-loud humor - all without being too dramatic, too flippant, too saccharin, or too somber.
"Being sick can be really lonely, and I thought we needed some better, more authentic ways to communicate about illness and suffering," she told us. "'Get well soon' cards don't make sense when someone might not. Sympathy cards can make people feel like you think they're already dead. A 'f*ck cancer' card is a nice sentiment, but it didn't really make me feel better when I was sick. And I never personally connected with jokes about being bald or getting a free boob job, which is what most 'cancer cards' talk about."
Instead, for her just-released 11-card series, she thought about "what I wished more people would have said, and what I wished fewer people would have said . . . I hope these cards will help their recipients feel loved, heard, and understood."
Of course, it's something you hope you never need to buy, but if you do, the sentiment doesn't get much better than this.
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10 Ways to Deal With Shin Splints
Source: POPSUGAR Photography / Blake Smith
Shin splints are small tears in the area where the lower leg muscle attaches to the tibia, aka the shinbone. The tears result from overuse, and since the pavement taxes your muscles more than a treadmill, many runners complain of shin pain when they first begin outdoor runs. Shin splints often occur because the calf muscle becomes stronger than the tibialis anterior, the muscle on the outside of the shin. Even if the ache isn't that bad, it's still a minor injury. Pushing through the pain could result in more severe tears - an injury that could sideline your running routine altogether.
- Check your form: Are you a heel striker? Landing on the heel can result in shin splints, knee injuries, or a pulled calf muscle. To prevent shin pain, focus on landing midfoot rather than on the heel.
- Strengthen the lower leg muscles: Since shin splints can be caused by muscular imbalance, strengthen the muscles in the lower legs by doing variations of walking on your toes and heels as well as this seated shin-strengthening exercise using a dumbbell.
- Run on softer surfaces: Pavement is tough on the joints and muscles. As opposed to asphalt, running on dirt roads or woodsy trails could eliminate the pain immediately.
- Don't skip stretching: Make time for stretches that target the lower legs, including these seven calf stretches - even on days you don't exercise - and this yoga pose that stretches the shins.
- Don't just run: Cross-train with other types of exercise to strengthen all your muscles and to maintain flexibility. Bike, swim, hike, walk, do yoga, and hit the weight room at your gym.
- Rest: Some days of rest are in order, but that doesn't mean you have to stop all physical activity. Do low-intensity exercise that doesn't aggravate your shins, such as walking or swimming laps. If resting doesn't help, then make an appointment with your doctor to ensure it's not something more serious like a stress fracture.
- Ice, ice, baby: Taking a full ice bath may not be the best idea during the colder months, but using an icing cup for massage protects your fingers from freezing and provides a perfectly sized contact point for troubled shins.
- Roll out: A foam roller can be part of your best defense against shin splints. When you feel the pain start, simply foam rolling the muscles on the shin can ease the ache.
- Add an incline: Running downhill can make you more susceptible to painful shin splints by putting pressure on your shinbones, but running uphill can alleviate that stress (just be careful when you head down!). This also means you should add a little incline when you run on a treadmill. Just setting the machine to one percent can really help keep shin splints at bay.
- Ease into outdoor runs: Once the weather warms up, don't expect to be able to run at an eight-minute-mile pace for 45 minutes straight like you could on the treadmill. Wind resistance, uneven terrain, and the lack of a moving belt to propel your steps makes for a much harder workout. Doing too much, too soon, is a surefire way to end up with shin splints or another injury, so slow down your pace, run shorter distances, and don't be ashamed to take walking breaks when necessary.
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What Top Trainers Say You Should Eat Before a Workout
Always wondering what to eat before your next sweat session? Self asked top trainers to dish on their go-to meals and snacks. Never run out of fuel during a workout again!
When you find a trainer you love, you want to know everything about them, from how they get that perfect topknot to stay in place during tap-backs to exactly what they eat to stay fueled for their day of nonstop working out. (Fitness crushes are the best kind of crushes.) We tapped a few of the hottest fitness trainers to see what they reach for pre-sweat sesh. Click through, then go grocery shopping.
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Lose Weight Faster! How to Rev Up Your Metabolism All Day
Have a sluggish metabolism? Fight back by doing these things throughout your day to boost your metabolism from morning till night.
- Choose these every time you eat: Sounds crazy but the chewiness of fruits, veggies, and whole grains makes your mouth work harder, and the high-fiber content also takes more energy to digest, which combined adds up to a 10 percent increase in calorie burn. Choose these foods in their whole, natural state to reap more of the metabolism-boosting benefits.
- Lean protein, too: Protein also requires more energy to digest while keeping you feeling full and satisfied, so be sure to include this essential nutrient in every meal and snack.
- Drop and give me 20: Right before every meal and snack, get on the floor and do 20 to 50 push-ups (choose the amount for your strength level). Short bursts of exercise can lead to an afterburn of 200 calories throughout the day, and lean muscle also burns more fat.
- Sip green tea or water: Green tea contains catechins, an antioxidant that raises resting metabolism by four percent (about 80 calories a day). If you're not into this beverage, sip plain old water throughout the day to avoid dehydration, which can slow down metabolism.
- Take five: Stress not only leads to high-calorie snacking, it can actually slow your metabolism down. So it's important to take regular breaks from your busy day. If you have a desk job, meditating may not be the best choice as studies have shown that sitting for an hour or more reduces the fat-burning enzymes in your body by as much as 90 percent. Get up and dance to your favorite song, go for a quick five-minute brisk walk, or move through this de-stressing yoga sequence.
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The Ultimate Arm-Transforming Workout
- Sculpt your arms with this celebrity-trainer plan - Women's Health
- Don't do these 5 things when you're tired - Real Simple
- 7 things you don't realize are killing your knees - Shape
- The best plyometric exercises you aren't doing - HuffPost Healthy Living
- 11 trainers share the 1 move they do every single day - Self
- Easy baked oatmeal for one - Greatist
- 5 ways to get seriously toned with a medicine ball - Health
- 13 crazy thoughts you've had before a 7 a.m. workout - Fitness
- 17 things girls are actually doing in the bathroom - POPSUGAR Love
- 50 healthy dinners ready in 25 minutes or less - Cooking Light
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How to Get Beyoncé's Met Gala Body
Jennifer Lopez is a fan; Beyoncé credits it for her svelte Met Gala figure. Their weight-loss secret? The 22-day vegan challenge, created by Beyoncé's trainer, Marco Borges. The challenge is built on the concept that it takes 21 days to break a habit, and its premise is simple: eat a healthy vegan diet for 22 days and see how you feel. The result, according to 22-day devotees: more energy, a better relationship with food, and even weight loss. "I didn't know how good you can feel when you put healthy stuff in your body," Jennifer said after forgoing meat and dairy for three weeks (and then some!).
Think you have what it takes to tackle Beyoncé and Jennifer's challenge? We've rounded up 22 vegan dinners that may surprise you: filling, flavorful meals that satisfy without depriving you of nutrients - or taste. Check out our dinners here, and don't forget about our vegan breakfasts and vegan lunches!
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Make Your Day Better With This Morning Yoga Sequence
Between the Sun Salutations and forward bends, this morning yoga sequence gets the body feeling stretched, limber, and ready to embrace the morning. Plenty of vinyasas (Four-Limbed Staff to Up Dog to Down Dog) link the sequences to get cardio in, and extra breaths in each posture will work like a mini meditation for the mind.
| Yoga Pose | Rounds/Breaths/Time |
|---|---|
| Child's Pose | 1 Minute (until you hear the song say "all wash out") |
| Sun Salutations A | 4 Rounds |
| Sun Salutations B | 4 Rounds |
| Standing Forward Bend | 10 Breaths + 1 Vinyasa |
| Warrior 1 Pose | 10 Breaths on Each Side + 1 Vinyasa |
| Warrior 2 Pose | 10 Breaths on Each Side + 1 Vinyasa |
| Half Moon Pose | 10 Breaths on Each Side + 1 Vinyasa |
| Pigeon Pose | 10 Breaths on Each Side + 1 Vinyasa |
| Seated Forward Bend | 10 Breaths |
| Corpse Pose | Take rest until the music runs out |
Before you hit the mat, be sure to familiarize yourself with each posture, and get a feel for all the songs on the Spotify playlist. The timing is not an exact science since everyone works within their own individual breath, but if you hear the last song come on and you're not in Savasana, it's time to lie down and rest before taking on your day.
- "All Wash Out" - Edward Sharpe and the Magnetic Zeros
- "For What It's Worth (India Dub)" - DJ Drez and Joey Lugassy
- "Your Arms Around Me" - Jens Lekman
- "Better Than" - John Butler Trio
- "Flower" - Moby
- "Even After All" - Finley Quaye
- "All That I'm Good For" - Hem
You will need to download the free Spotify software or app to listen to our playlists.
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7 Ways to Detox at Breakfast
There's no better way to start off the day right than with breakfast, and all the better if your first meal of the day helps get your body back on track from any less-than-healthy transgressions from the day before! If you're looking for healthy ways to detox, read on for seven breakfast drinks and recipes to help you feel your best.
Source: POPSUGAR Photography / Anna Monette Roberts / Lizzie Fuhr / Nicole Perry
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From Fitness Feat to Fitness Fail
Reaching a fitness goal can be as simple as giving it a go - you never know what you can accomplish unless you try, right? Sometimes you surprise yourself and nail it, and well, other times, like these, you don't.
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Active Rest Day: Walk, Roll, and Stretch
Source: Shutterstock
Best news ever! If you want to get stronger, you have to rest. Your muscles need time to repair themselves - this is when the strengthening actually happens. Part of our Better-Body Challenge is taking a little time off to give your body a chance to recuperate and recharge. But your recovery will be faster if you keep active. Really! Get your blood flowing to help feed your weary muscles, and take yourself for a 20-minute stroll, then give your muscles some TLC. Here's our simple prescription for making the most of your rest day.
Roll
Source: POPSUGAR PhotographyA weekly massage would be great for your body but not so great for your wallet. Instead, invest in a foam roller for some DIY muscle relief. Rolling out smooth knotted muscles and prime tight spots for stretching. Here are three resources to kick off your massage session.
- Foam rolling to energize tired legs
- A video tutorial to check out a roller in action
- Massage your back with a roller and feel taller instantly
Stretch
Source: POPSUGAR Photography
After walking and rolling, lengthen tight muscles with some stretching. Pick one or two stretches for each body part, and hold your stretches for 30 seconds each.
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Your Guide For Getting Legs Like Carrie Underwood
There's no sitting down when faced with a two-hour show in front of a sold-out arena, something Carrie Underwood knows all too well. To make sure she can give the best to her fans, Carrie turns to trainer Erin Oprea to keep her in shape. This leg workout is full of moves that Erin does with Carrie on the regular to help keep the country star's lower body in top shape. In fact, Erin tells us that there's not one inch of the leg that will go ignored when doing this circuit. As Carrie herself says you're guaranteed to feel the burn.
Once the body is warmed up, Erin suggests repeating the circuit three times.
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Run, Row, and Blast Calories With This Orangetheory-Inspired Workout
Last week, Orangetheory Fitness kicked my ass. I was down in Florida where these studios are abundant, and after my first class, I was hooked. I loved the combination of cardio and strength training in a fast-paced class, plus wearing a heart rate monitor held me accountable from start to finish. At my first class, the cardio WOD was a run-row combination that was fun and flew by - a win-win in my book!
Even if you don't have an studio nearby, you can get a feel for the class at your gym with this cardio workout inspired by my very first Orangetheory experience. You'll be running back and forth from the treadmill to the rowing machine, so get ready to move.
Orangetheory trainers instruct and encourage you to go at your own pace. Power walkers keep a speed between 3.5 and 4.5; joggers stay between 4.5 and 5.5; runners go 5.5 or faster. If 5.5 feels too quick, don't be afraid to walk or jog during the "run" portions of this plan. You'll still get an awesome workout.
Run and Row Workout
Run: 0.5 miles
Row: 150 meters
Run: 0.4 miles
Row: 150 meters
Run: 0.3 miles
Row: 150 meters
Run: 0.2 miles
Row: 150 meters
Run: 1 mile
*Keep your incline at 1.0 during all the running portions of this workout.
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The Ab-Tastic Move 1 Olympian Swears By
Source: Getty / Mpu Dinani
If you're familiar with professional volleyball player and three-time Olympic gold medalist Kerri Walsh Jennings, chances are you're familiar with her strength - most noticeably her core (ahem, defined abs). But a strong core goes way beyond washboard abs; it helps to prevent injuries, improve posture, and remedy chronic back pain.
Before you hop down on the floor to whip out 50 crunches, take a cue from Kerri and opt for a different exercise: Pilates 100s. "[This] basic Pilates move turns me into a furnace from the inside out," says Kerri, who is also the official spokesperson for Almond Breeze. "It just works the deep intrinsic muscles, which we need; you should be working on strength from the inside out." Kerri also adds that Pilates helps give her better body and breath awareness, making her more mindful overall. "It's more subtle, but I've gotten really good results from 100s."
Here's how to do the move yourself.
Source: Andrea Servidone Pelto
- Start lying on your back with your legs in tabletop position (hips and knees at right angles). Engage your deep abs to round your lower spine into the floor.
- Exhale and lift your upper back off the floor, until the bottom tips of your shoulder blades skim the floor. Straighten your legs to a 45-degree angle (but make sure your low back is staying connected to the floor). Reach your arms toward your feet. Your arms will be about two inches off the floor.
- Pump your arms up and down with a small range of motion, keeping your elbows straight. Inhale for five arm pumps, and exhale for five pumps. That completes one set or cycle. Repeat the cycle nine more times for a total of 100 pumps.
- Keep your upper body stable while your arms pump.
For more details, read Back to Basics: Pilates 100s.
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mardi 5 mai 2015
Want to Lose Weight? Keep These 10 Foods in Your Fridge
If you want to be healthier and lose weight, a fridge makeover may be just what you need. Keeping powerful perishables on hand will help you make a smart choice when you're tired, busy, or just craving junk. Stock up on these 10 foods and watch the pounds melt away.
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What to Do at Work to Stop Weight Gain
There are plenty of reasons your job may be making you fat, so take charge of your work life and add these healthy habits to your daily to-do list. They can certainly help prevent you from packing on those desk-bound pounds.
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The Push-Up Variation Every Beach Babe Needs to Try
Gear up for bikini season with this fun push-up that takes a twist on the classic; it's an ideal variation for a strength-training newbie who wants to build their way to a full push-up. This modified one-leg push-up (aka the beach babe push-up) challenges your arms while strengthening the abs. To make things even more effective, actively squeeze the glute of the lifted leg to work that booty.
- Begin in plank with your knees on the mat.
- Extend your right leg straight behind you so it's parallel with the floor. Engage your abs, and keep your left heel in line with your hips by engaging your glutes.
- With your right leg extended, exhale to bend the elbows, lowering into a push-up. Inhale to straighten your arms, keeping your leg lifted. This completes one rep.
- Do 12 reps on each leg to complete a set.
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Here's Why the Fat in Your Hips and Thighs Won't Budge
It's not all in your head: there's a reason you can't lose those last three to five pounds. Most often found in your trouble zones, or what celebrity trainer Holly Perkins calls "the final frontier," those stubborn pounds are the toughest to take off. But it's not because of lack of effort - it's because of homeostasis.
All of your body's systems work together to maintain a "happy, cozy, and unchanging" environment, Holly says. Your body does whatever it can to maintain this status quo, and when you're dedicated to making major lifestyle changes, you'll need to get comfortable with being uncomfortable because your body is doing everything it can to fight back. Even after you've revamped your lifestyle and started reaping all the healthy benefits of being fit, a weight-loss plateau inevitably hits, and you find yourself frustrated that certain areas just won't budge.
According to metabolism investigator at the University of Texas Southwestern Medical Center Deborah Clegg, it's more difficult for women to take off weight in certain areas due to evolutionary causes that were once advantageous but are no longer serving our bodies. "[Women] fight against losing weight in our hips and thighs. And the reason we're programmed that way is that we rely on the calories in our hips and thighs evolutionarily to provide us with calories for breastfeeding or to help sustain a potential famine while we're pregnant." Let's take a minute to let that soak in, shall we? Your body is capable of some pretty impressive stuff.
For most women, trouble zones exist in the hips, thighs, glutes, and abs - all areas that are biologically predisposed for reserving fat that also have a lot of muscle that goes unactivated. With strength training, your metabolic rate gets amped up, and as you build strong muscle underneath your troubled areas, the fat on top looks much leaner. Here's the deal: you won't be able spot reduce away your troubled zone quickly, but strengthening this area can only help your cause to feel stronger and more comfortable in your skin. This is one of those times that stepping into that pair of jeans you've been dying to zip up is the success to celebrate - not the a number on the scale.
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The Best Gluten-Free Pastas That Money Can Buy
With so many gluten-free pastas available, it's hard to know which ones deliver on flavor. This extensive taste test from GFF Magazine will help make your next visit to the grocery store a breeze!
We noodled over and noshed on more than forty bowls of plain spaghetti, penne, tagliatelle, rigatoni, and more to bring you our picks for the best fresh and dried gluten-free pastas on the market. Chosen for taste, texture, and national availability, these are the ones that won't string you along when you're hankering for the classic carb fix.
- Rustichella d'abruzzo Gluten-Free Organic Corn Orzo Pasta: Imported from Italy, organic, and 100-percent corn with good texture, tasty corn flavor, and a shape that's great for soups. ($9)
- Ronzoni Gluten-Free Rotini Multigrain: With corn, quinoa, and white and brown rice, neutral flavor, and reliable texture. ($3)
- Schar Bontà d'italia Naturally Gluten-Free Spaghetti: A great regular-pasta impersonator with a slight white rice flavor and a buttery finish. ($4)
- RP's Fresh Gluten-Free Fettuccine: Fresh pasta with excellent, slightly eggy flavor and thick, classic texture. ($6)
- Jovial Brown Rice Tagliatelle: Imported from Italy and organic, the best of the brown-rice pastas, with great texture and mild wheat flavor. ($5)
- Barilla Gluten-Free Penne: Neutral flavor, classic texture, about as close as it gets to pasta just like you remember it. ($3)
- Ancient Harvest Supergrain Quinoa Penne: Organic and non-GMO with a slightly nutty flavor. ($4)
- Cappello's Gluten-Free, Grain-Free Fettuccine: Fresh, grain-free, almond-based, and slightly salty with light almond taste. ($44 for four 9-ounce boxes)
More From GFF Magazine:
GFF Faves: The Best Gluten-Free Crackers
Subscribe to the GFF Magazine Newsletter
Amazing Gluten-Free Sandwich Bread
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In Just 3 Minutes, Your Arms Will Be on Fire From This Plank Workout
No weights? No problem. Tone your abs and core with one single bodyweight move - the plank. These five variations will get your heart pumping and your arms and core burning. It only takes three minutes, so if you want a longer workout, repeat this circuit two or three times.
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Celebrate Cinco de Mayo With Fresh and Healthy Guilt-Free Recipes
- Simple, healthy, and full-of-fresh-flavor Cinco de Mayo recipes - Self
- How Facebook stalking affects your body image - Real Simple
- What not to say to runners, like, "Aren't runners supposed to be thin?" - Shape
- Fire up your obliques with these 10 supereffective moves - Fitness
- Brilliant brunch idea: squash-egg-in-a-hole - Cooking Light
- 13 things yogis do but will never admit to - Women's Health
- Healthy Trader Joe's snacks for lunchboxes and beyond - POPSUGAR Moms
- What dermatologists want you to know about skin cancer - Health
- 20-minute bodyweight workout video for strong arms - Greatist
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Guess What Panera Is Ditching From Its Menu?
We were psyched to hear that Chipotle is removing GMOs from its menu, and for moms who make their kiddos Kraft Macaroni and Cheese, they're excited that the company is planning to swap the fake orange color for one made using paprika and turmeric. And now, in response to consumers wanting healthy foods made from ingredients they've heard of, there's good news for Panera Bread fans. The popular sandwich shop and bakery announced last Summer that by the end of 2016, all artificial preservatives, colors, sweeteners, and flavors will be removed from its food, and changes have already started to happen!
Panera calls the list of over 150 ingredients the "no no list." We're talking tons of ingredients any college-educated student would have a hard time pronouncing like azodicarbonamide, tertiary butylhydroquinone, and carboxymethyl cellulose. And don't forget the ones we can pronounce but don't want to see in our food such as MSG, artificial smoke flavor, and partially hydrogenated oils.
Thirty-four of the ingredients on this list have already been removed (woo-hoo!). And beginning Wednesday, all salad dressings will be "clean," made without artificial sweeteners, colors, flavors, and preservatives. No more propylene glycol alginate in your Greek salad! Panera aims to ditch the rest of the list in the upcoming months.
Some nutritionists question Panera's motives, hoping they're not just doing it for PR purposes but to ensure the foods served are actually healthier. Of course, there's still the issue that many of Panera's menu items contain white flour and high amounts of sugar. And while it's great that Panera openly posts calorie counts, that doesn't stop people from eating its high-calorie food - 740 calories for one Pecan Roll! Well, sometimes we're out and about and need a quick bite, so this news might make walking into a Panera Bread feel a little less painful.
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What's the Deal With Teatoxes?
For the last few months, my Instagram feed has been blowing up with friends documenting teatox experiments. Don't worry - this doesn't mean they're only consuming tea for an extended period of time! They're drinking multiple cups a day while keeping their diet healthy and clean with hopes of improving digestion, decreasing bloating, increasing energy levels, and in some cases, losing weight. While herbal tea has been a natural health remedy for thousands of years, no studies exist attesting to teatoxes' efficacy in terms of weight loss or detoxing the body, but after talking to a few girlfriends about their experiences, I decided to do some research, find the right brand for my needs, and take a two-week plunge.
According to the University of Michigan's Integrative Medicine program, it's safe to drink two to four cups of caffeinated tea per day, but it's not enough to just start sipping on whatever tea you have at home (or see online with pretty packaging). It's essential to read the ingredients carefully to ensure you're drinking tea that supports your health instead of harming your body. Some varieties of tea contain high levels of caffeine that can leave you feeling dehydrated and jittery, and many detox tea brands contain senna, a natural laxative that should not be consumed for longer than two weeks, according to the National Institute of Health. Overconsumption of senna can lead to potential heart problems, liver damage, or muscle weakness, and could upset normal bowel function, causing a dependence on laxatives. After reading these warnings, I decided to steer clear of a brand with senna and was also interested in a cup that was caffeine free. I finally settled on Your Tea's Tiny Teatox ($35 for 14-day supply) because of its short list of all-natural Chinese herbs, cassia seed, lotus leaf, radish seeds, orange peel, and barley sprout, plus a few health-conscious, clean-eating friends had recommended this particular plan.
Within two days, I noticed a calm boost of energy after each earthy cup, and even though I was traveling, my digestion was more regular than it had been in months. Multiple people commented that my skin looked awesome, and I noticed a slight reduction in belly bloat after eating. The only directions that arrive in the Tiny Teatox package instruct you to drink three cups a day, 30 minutes before or after meals. I drink a ton of water, so sipping three cups a day was easy in the office, but I found it a little more difficult to time it right on the weekends when I was out and about. I also started consuming my tea before dinner because the boost of energy that made my mornings awesome was not as helpful when I was trying to get to bed. Tossing and turning aside, my teatox experiment was very positive. I would absolutely do it again.
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Get Faster While Burning Belly Fat: Treadmill Intervals
Spice up your cardio and target belly fat with intervals! This 30-minute treadmill workout, day five of our Better-Body Challenge, plays with speed and changes minute to minute. Playing with speed like this not only improves your overall running stamina, but it also increases the calories you burn when the workout is over.
As always, feel free to adjust the speed up or down as necessary; just make sure you're challenging yourself. If you're looking to try running intervals but want to start a little slower, try this beginner's interval plan.
Click here for a printable version of this workout.
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5 Surprising Trainer Tips You Need to Know
Sometimes, one direction or a quick piece of advice can totally change the course of your workout. We've tapped into some of the most respected and sought-after celebrity trainers for those surprising tips and tricks you don't hear at the gym every day. From proper technique to making your workouts support weight-loss goals, take their expert advice to heart to see the results you're after.
- Additional reporting by Leta Shy, Michele Foley, and Susi May
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6 Things You Can Do Today to Feel Better About Cellulite
Just about all women have it, and whether genetics has blessed you with a little more than you'd like, cellulite is just one of those things we have to embrace. What causes that dimply, orange-peel-looking flesh? When fat cells push up against our skin and the fibrous tissue that connects our skin to our muscle pulls down, we're left with that signature bumpy skin. Although you can't get rid of cellulite completely, here are some simple things you can do to reduce its appearance.
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Everything You Need to See From the Met Gala
Source: Getty
The Met Gala gave us enough glamour for a lifetime on Monday. If you still can't process all the celebrity appearances, over-the-top beauty looks, and eye-grabbing fashions, read on for the details from across the POPSUGAR network.
- Feast your eyes on all the glamorous gowns
- Jennifer Lawrence's dress just might be her sexiest yet
- You can't miss Rihanna on the red carpet - literally
- There's a reason Kim Kardashian's dress looks familiar
- Jennifer Lopez wins the most-naked award
Source: Getty / Timothy A. Clary
- George and Amal Clooney make a stunning Met Gala debut
- Hit the red carpet with the stars!
- Robert Pattinson and FKA Twigs make their first-ever red carpet appearance together
- Kendall Jenner shows off her sexy side
- Celebrity couples turn heads with their sexy looks
- Former flames Lisa Bonet and Lenny Kravitz arrive together
- See all the British stars who made appearances
Source: Getty
- Every haute beauty look from the extravagant red carpet
- Stars take you inside their beauty prep for the big night
- Beyoncé pulls the ultimate sneak attack!
- Katie Holmes shocks everyone with her sneaky hair change
- Everything SJP's massive headpiece looks like
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Get a Jennifer Lopez-Worthy Butt With These Moves
Never one to shy away from a revealing dress, Jennifer Lopez stepped onto the red carpet at Monday's Met Gala in a red dress that showed off all her amazing assets - including her famously ample backside. Her sheer look may not be for the faint of heart, but for the rest of us, bikini season is the perfect time to show off a toned tush. We may not all have J Lo's genes, but a perkier backside can be had with these glute-strengthening moves that lift and sculpt:
- A 10-Minute Pilates Workout Video
- A 10-Minute Barre Video Workout to Tone Lower Legs
- This 30-Minute Incline Treadmill Workout Will Get You a Better Butt
- A 5-Minute Do-Anywhere Butt Workout
- 11 Moves That Take Your Butt From Flat to Full
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