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.
jeudi 14 mai 2015
Just in Time For Spring! 21-Day Arm-Sculpting Challenge
Everyone has their own reasons for wanting strong, defined arms; we're here to help. After following this 21-day arm plan, not only will your arms look toned - you'll also be stronger. First things first: don't worry if you've never lifted a dumbbell in your life. This arm challenge was designed with everyone in mind - whether it's your first time working out or you're at the gym on a daily basis.
Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for each exercise.
Below is an explanation of how to do each of the five exercises, followed by the plan itself. Choosing the appropriate size weight is key here - you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that's your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.
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Even Healthy Foods Have Limits: Proper Portion Sizes For Calorie-Dense Foods
Some of the healthiest foods are high in calories, so it's important to learn the correct serving sizes before you go overboard. Can't resist extra guacamole? Love to munch on spoonfuls of nut butter? Check out the recommended portions and try to tweak your habits accordingly:
- Avocado: Sure, avocado is full of good-for-you fats, but you should stick to eating just half of the fruit (114 calories) to avoid overload. Quick tip: cut avocados width-wise (pictured here) so that when you store the second half, there's less surface area exposed that might brown.
- Whole-grain pasta: When it comes to carbohydrates, complex is certainly the way to go. With extra fiber, protein, and vitamins, they're a crucial part of any diet. But a full plate of whole-grain pasta? Not your best bet. Learn what serving sizes look like so that you can eyeball it on your own, and keep in mind that a half cup of dry whole-grain pasta is around 200 calories.
- Energy bars: Although they shouldn't replace meals too often, that's what most energy bars are meant to do - a single bar can contain up to 300 calories, after all. They're convenient and usually healthy, but it's smart to study labels and scrutinize ingredients. That way, you'll recognize which bars are healthy snacks vs. those that should be eaten as meal replacements.
- Yogurt: Creamy yogurt packs a great protein punch, plus a healthy serving of calcium. Not so nutritious? The ones with lots of added sugars. Stick to one cup of yogurt to keep sugar intake in check and calories right around 150.
- Wine: Yes, red wine has health benefits, but that doesn't mean you should empty an entire bottle; one glass of the heart-healthy drink will set you back about 123 calories. To reap the benefits without hurting your health, pour carefully and steer clear of giant goblets.
- Nut butters: Packed with protein and healthy fats, nut butters are a great topping for fruits or sandwiches, but a little goes a long way - just two tablespoons equals 200 calories! Can't resist that extra spoonful? Buy individual servings, like Barney Butter Almond Butter Squeeze Packs to control your portions.
- Spreads: It's easy to overdo it with tasty spreads like hummus, pesto, or cream cheese, and even though they can be a great source of protein and healthy fats, they can run upwards of 100 calories. Be sure to check labels and measure portion sizes.
- Eggs: If vitamin-rich eggs are your main dish, two will provide plenty of protein and only set you back about 160 calories. Adding them as a salad topper? Chop just one to keep the calories to a minimum.
- Cereal: A morning bowl of cereal is the perfect way to get your whole grains, but stand by the two-cup serving size (on average, 200 calories) so that you don't consume too much sugar. Round out your bowl with milk and fresh fruit.
- All-fruit smoothie: A smoothie is a vitamin-packed way to sneak in extra nutrients, but the high sugar content means they shouldn't be part of every meal. Drink one for breakfast or as an afternoon snack to keep your servings in check, and be sure to add greens and protein to make it more of a complete meal.
Related Stories:
What 1 Serving of Fruit Really Looks Like
Healthy Snacks Under 150 Calories
How to Swap Avocado For Butter in Baked Goods
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The All-Abs Workout
We've traded in cozy sweaters for crop tops and bikinis, so start drawing your navel toward your spine. Here are nine great exercises for toning your midsection. Remember, the ol' Pilates trick of pulling the belly button in ensures that you're working the deepest ab muscle (known as the transverse), which helps create a sleek midriff.
The exercises are divided into three sections: upper abs, obliques, and lower abs. You can approach this workout three different ways: pick one exercise from each section and perform two to three sets, pick two exercises from each section and do one to two sets, or for the ultimate boredom buster, do one set of all nine exercises.
Combining these exercises with regular cardio and clean eating and incorporating these flat-belly foods into your diet will help you keep flat abs throughout the year.
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Quick Post-Workout Snacks Under 150 Calories
Just as important as it is to fuel up before you exercise, don't forget to eat a little something once your workout is complete. Your body needs a combo of protein and carbs to build and repair muscle and quickly recharge lost energy. Don't go overboard and consume so many calories that it cancels out the ones you burned while sweating it out. Here are some ideas for post-workout snacks, all under 150 calories.
- Half a medium apple smeared with a mixture of two ounces of vanilla Greek yogurt, half a tablespoon of peanut butter, and a quarter teaspoon of cinnamon and topped with sliced grapes: 151 calories
- Four ounces low-fat cottage cheese (82 calories) mixed with three-quarters cup fresh blueberries (63 calories): 145 calories
- One extrasmall apple (53 calories) with one tablespoon peanut butter (94 calories): 147 calories
- 20 baby carrots (70 calories) with two tablespoons hummus (70 calories): 140 calories
- One organic mozzarella cheese stick (80 calories) and 20 grapes (68 calories): 148 calories
- 5.3-ounce container organic vanilla Greek yogurt (110 calories) and seven cherries (36 calories): 146 calories
- One small banana (89 calories) with eight raw almonds (55 calories): 144 calories
- Eight ounces organic low-fat chocolate milk (150 calories) or eight ounces Silk Chocolate Soymilk (120 calories)
- Half a Kind Dark Chocolate Nuts and Sea Salt Bar (100 calories) and eight medium strawberries (31 calories): 131 calories
- Trail mix made with 18 peanuts (97 calories) and a mini box of raisins (45 calories): 142 calories
- Three-quarters cup shelled edamame: 150 calories
Related Stories:
18 Satisfying Breakfasts Under 300 Calories
7 Hydrating Watermelon Recipes For Hot Days
4 Things You Should Never Eat
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The New Breakfast Trend You Need to Try Immediately
Fun to say and even more fun to eat: the pitaya bowl. Reminiscent of an acai bowl, this trendy breakfast is made from pitaya (aka dragon fruit), which is packed with immunity-boosting vitamins, can improve weight loss, and aids in prevention of high blood pressure. With a bright-magenta hue that's 100-percent natural, these beautiful bowls make an antioxidant-rich, filling, and pretty meal that's definitely Instagram approved.
It looks fancy, but it's so easy to make your own and customize it with your favorite toppings. The basic recipe combines pink dragon fruit, a liquid such as unsweetened almond milk, and a handful of frozen fruit like berries or mango. You can either use fresh pitaya or the popular Pitaya Plus smoothie packs (organic, raw, GMO-free pitaya) available at many health-food stores. Follow this basic recipe, and then read on for even more inspiration to make the most delicious and vibrant versions.
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mercredi 13 mai 2015
13 Quick and Easy Breakfast Ideas to Eat Clean Every Morning
On days when you need a quick breakfast, try one of these healthy cereal recommendations from Self!
While we'll always have a soft spot for the nostalgic, cartoon-covered cereals of childhood, our grown-up selves are wise enough to know by now that the sugary stuff doesn't cut it anymore. Thankfully, a host of innovative companies have come out with artisan protein- and fiber-packed cereals and muesli worth exploring (lentils in your cereal? It's a thing). And if you need another reason to pour yourself a bowl, the latest research connects whole grain and cereal fiber consumption with lower risk of chronic disease. "A cereal should have no more than 6 grams of sugar per 1/2 cup or 100 calories and have a whole grain listed as the first ingredient," says Bonnie Taub-Dix, nutrition expert and author of Read It Before You Eat It. Armed with these parameters, we braved the ever-expanding cereal aisle to round up the best new clean eating options that you can feel safe spooning up, guilt-free.
Seven Sundays Bircher Unsweetened Muesli
The husband and wife team behind this new brand discovered muesli on their honeymoon to New Zealand. They couldn't find anything like it back home, so they made their own. Yummy hot or cold, this Swiss-style muesli made with oats, barley and rye is raw and sweetener-free, but that doesn't mean it's flavorless. Almonds, apples, dates, currants, plus flax and sunflower seeds, pepitas, brazil nuts and banana chips, all coated in a heavy dose of cinnamon, equal yummy, filling, and amazing with almond milk. Their Vanilla Cherry Pecan is also delish and a little higher in sugar (9g for 1/2 cup).
240 cal, 8g fat, 7g fiber, 6g sugar, 8g protein per 1/2 cup. $4.99 for 12 oz.; available nationwide at Target, The Fresh Market, select Whole Foods stores and other retailers (find a store here)
18 Rabbits Jr. Organic Granola Cereal
These new blends from artisan organic granola maker 18 Rabbits were made exclusively for Target. They were also made for kiddies, but hey, we aren't above borrowing from the kids' aisle. Made from organic and non-GMO ingredients, this better-for-you line comes in two delicious flavors, Caramel Apple and Chocolate Banana, both surprisingly low in sugar.
Chocolate Banana, 140 cal, 6g fat, 3g fiber, 5g sugar, 3g protein per 1/2 cup; Caramel Apple, 130 cal, 5g fat, 2g fiber, 6g sugar, 3g protein per 1/2 cup. $4.99 for 8 oz.; available at Target stores nationwide
Purely Elizabeth Ancient Grain Organic 6-Grain Hot Cereal
There's a new ancient grain in town and it's in this cereal from Purely Elizabeth. Kaniwa is a cousin of quinoa and has similar nutrition stats: gluten-free, high in protein, fiber, amino acids, iron and zinc. Blended with organic gluten free oats, buckwheat groats, millet, quinoa, amaranth, chia, hemp and flax, this is a superstar super-grain line-up if we've ever heard one. They also have quick-cooking apple cinnamon pecan version that has less than 1 gram of sugar per serving.
170 cal, 3.5g fat, 5g fiber, 0g sugar, 7g protein per 1/3 cup dry (about 1 cup cooked). $6.39 for 14 oz.; available at natural food stores nationwide, including Whole Foods and at purelyelizabeth.com
Food for Life Baking Co. Flourless Flake Cereal
Ezekiel Bread has long been a fave of healthy eaters, and their brand new line of cereal is just as cult-worthy. Made of lentils, soybeans, and grains that have been soaked in water until they sprout (this makes them low glycemic and easier to digest), the hearty flakes are lightly sweetened with agave, delicious, and contain all 9 essential amino acids (a.k.a. a complete protein). You also get a healthy dose of omega-3s with the Flax + Chia flavor.
105 cal, 1g fat, 3g fiber, 3.5g sugar, 4g protein per 1/2 cup (recommended serving size is 3/4 cup). $5.49 for 16 oz.; available in natural food stores nationwide
Bob's Red Mill Gluten-Free Muesli
This hearty mix of extra-thick rolled oats is packed with the good stuff: plump, juicy raisins, sweet-tart dried cranberries, raw sunflower seeds and pumpkin seeds, almonds, brown rice crisps, dry roasted soybeans, and unsweetened coconut flakes.
220 cal, 6g fat, 4g fiber, 10g sugar, 6g protein (recommended serving size is 1/4 cup). $6.29 for 16 oz.; available in most grocery stores nationwide and online at BobsRedMill.com
Ancient Harvest Ancient Grain Hot Cereal
Quinoa, millet, amaranth, and rolled oats pump up the protein in this earthy hot cereal. And just like your regular oatmeal, all you have to do is pour it into a bowl, add water or milk, stir and microwave for a few minutes. It comes in flavors like Banana and Brown Sugar, but we say stay with the lower-sugar plain version and add fresh fruit yourself.
180 cal, 3g fat, 4g fiber, 0g sugar, 7g protein per pouch. $6.99 for box of 6 single-serve pouches; available at natural grocers nationwide (buy online or find a store here)
Love Grown Foods Power O's & Mighty Flakes
Cereal made with navy beans, garbanzo beans and lentils? Whaaaa? Yep. This brand brings to mind two classics (cough, Cheerios and Wheaties), but with more fiber and protein thanks to the legumes.
Power O's, 65 cal, 1g fat, 2g fiber, 1g sugar, 3g protein per 1/2 cup (recommended serving size is 1 cup); Mighty Flakes, 110 cal, 1g fat, 2g fiber, 4g sugar, 4g protein per 1/2 cup. $4.99 for 10 oz. Power O's and 12 oz. Mighty Flakes; available at Kroger, Sprouts, select Whole Foods and lovegrownfoods.com
Great Grains Protein Blend
Crunchtastic whole grain flakes (cracked wheat and whole kernel barley) sweetened with molasses and honey, topped off with pumpkin seeds, almonds and sunflower-seed-studded clusters make for one satisfying mix.
110 cal, 2.5g fat, 3g fiber, 4.5g sugar, 4g protein per 1/2 cup (recommended serving size is 1 cup). $4.99 for 13.5 oz.; available at grocery stores nationwide, including select Walmart stores
GrandyOats Real Granolas
Based in rural Maine, GrandyOats is committed to making real food. Translation: hearty, wholesome, organic, non-GMO, no refined sugar or artificial sweeteners, and lots of healthy fats from nuts, seeds, and coconut. Classic Granola and Swiss-Style Muesli are their two lowest sugar options, but the Mainely Maple is really tasty, too, and not outrageously high in sugar (9g for 1/2 cup).
Classic Granola, 260 cal, 13g fat, 5g fiber, 7g sugar, 7g protein per 1/2 cup; Swiss-Style Muesli, 210 cal, 5g fat, 6g fiber, 5g sugar, 8g protein per 1/2 cup. $6.99 for 13-15 oz.; $15.99 for 48-oz. value pack; available at grandyoats.com and select natural food stores
Back to the Roots Stoneground Organic Flakes
Back to the Roots founders/entrepreneurs Nik Arora and Alex Velez, the people who made it possible to grow organic mushrooms from a box of recycled plant-based soil, are getting into breakfast biz with an impressively minimalist (and tasty) 3-ingredient organic cereal made of non-GMO stoneground wheat from California, cane sugar from Florida and a pinch of sea salt from the San Francisco Bay.
80 cal, 0g fat, 2.5g fiber, 2.5g sugar, 3g protein per 1/2 cup (recommended serving size is 1 cup). $4.99 for 11 oz.; available in select Whole Foods and Costco stores, via Amazon Prime or at backtotheroots.com
Peace Cereal Maple Buckwheat Hemp Supergrains
This non-GMO brand delivers a protein- and fiber-packed cereal that tastes like a crunchy version of soul-satisfying buckwheat pancakes with organic maple syrup. Plus, they make a contribution to non-profit causes for every box of cereal sold.
120 cal, 2.5g fat, 2.5g fiber, 4g sugar, 4.5g protein per 1/2 cup (recommended serving size is 3/4 cup). $5.49 for 9 oz.; available at select grocery stores and PeaceCereal.com
ThinkThin Original Sprouted Grains Oatmeal
Get your fiber and protein on-the-go with this new whole grain hot cereal-a mix of rolled oats, steel cut oats, sprouted buckwheat and sprouted quinoa with a hint of brown sugar.
200 cal, 3g fat, 5g fiber, 7g sugar, 10g protein per packet. $5.49 for box of 6 packets; available at select grocery stores, including Sprouts and Kroger Stores or thinkproducts.com
Pereg Quinoa Cocoa Pops
Cuckoo for cocoa…quinoa pops? A yummy alternative to puffed rice or corn cereal, these itty bitty gluten-free puffs are made by popping whole grain quinoa under high pressure and a bit of heat (like popcorn). With only three other ingredients-sugar, cocoa powder and vanilla-they're super-chocolately, but a little light on fiber and protein, so enjoy in small portions with milk or Greek yogurt and fruit.
80 cal, 1g fat, 1g fiber, 5g sugar, 1g protein per 1/2 cup (recommended serving size is 25g, about 5/8 cup). $4.99 for 3.53 oz.; available at select grocery stores including Giant Foods and Fairway or pereg-gourmet.com
More from Self:
- 5 Moves That Will Transform Your Arms and Abs
- What New Workout Should You Try This Summer?
- 5 Health Questions You Need to Ask Yourself Every May
- Your 2-Minute Health Fix: Go!
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How Berries Boost Your Metabolism and Banish Belly Fat
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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25 Reasons You're Not Losing Weight
Even if you follow a fitness routine and you often choose healthier foods, you may not be seeing the weight come off the way you hope. While there are plenty of other healthy accomplishments to celebrate on this journey, it can be frustrating to not see results when you step on the scale. Sound familiar? Chances are, one of these reasons is all that's standing in the way of your weight-loss goals.
- Additional reporting by Jenny Sugar, Michele Foley, and Leta Shy
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Ellie Goulding's Fitness Tips Aren't as Hard as You Think
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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Your Zumba Habit Is Scientifically Proven to Make You Happier
Do you swear that you're happier since a cardio dance class like Zumba has become part of your life? You're not dreaming - there's real science to back you up!
In one study from the University of Derby, depressed patients who were given nine weeks of salsa dancing lessons experienced a huge lift in their moods. Researchers explained that it was the combination of exercise, social interaction, and the concentration learning a new skill requires that significantly boosted the mood of all the study's participants. While it might not be traditional salsa, Zumba classes are all about fostering a strong sense community, require plenty of focus, and offer an awesome sweat session in the process.
Exercise has long been linked to an increase in the body's release of endorphins, and some preliminary research shows a correlation between regular exercise and the less well-known neuromodulator norepinephrine, which may help the brain deal with stress more efficiently. Any form of exercise that gets your heart rate up and makes you sweat is going to have big benefits for your brain and body, but Zumba transforms any old, boring cardio routine into a big party!
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Instantly Open Tight Hips With These 8 Stretches
Tight hips seem to be a common problem for almost everybody - from runners to cyclists, from deskbound bloggers to dancers. Give this area a little extra love with this sequence of eight hip-opening stretches to increase your flexibility, reduce discomfort, and prevent injury. Try the series in the order listed here, or pick your favorites to incorporate into your workout routine.
Related:
5 Easy Hamstring Stretches
All the Stretches You Need to Know in One Place
The Stretches Your Lower Back Craves
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5-Minute Ab Exercises - No Equipment Needed
- Get abs fast with these effective workouts - Self
- The best foods for all-day energy - Cooking Light
- Ashley Tisdale's health and fitness tips - Health
- 5 small changes that improve your lifelong health - Women's Health
- The ultimate guide to planks - Fitness
- The best nondairy ice cream out there - Real Simple
- 10 gluten-filled recipes under 400 calories - Shape
- 10 tricks for the best fruit salad - POPSUGAR Food
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5 Pilates Magic Circle Moves For Your Glutes
You remember the scene - that one in Sex and the City when Richard's assistant walks in on Samantha in the shower.
He jumps back - aghast - and responds with a simple, "Wow." Samantha shrugs, crediting her killer physique to a dedicated Pilates routine. I remember that as a pivotal moment in my childhood . . . one of the first times I understood the unstoppable power of a confident woman. And sure, in the end Samantha may have used that scene to trick her boyfriend into saying, "I love you," but let's focus on the female-empowerment bit, shall we?
Whether you're a SATC fan or not, most of us know that Pilates is a standout form of exercise. Like yoga, it strengthens your core while improving flexibility. But like strength training, it has the muscle-boosting benefits you need to look toned. It also just so happens to be the best thing you can do to get that Summer-ready booty. All you need is a magic circle, which costs less than $30 on Amazon. Most of these exercises can even be done in the comfort of your own home.
Read on for my favorite glute-improving routine. We might not all be Kim Kardashian, but that doesn't mean we can't have a boastful backside.
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Full-Body Summer Shape-Up Circuit With Weights
It's time to throw your weights around! Well, at least swing them. For today's workout of our Better-Body Challenge, we're adding dumbbells to our sweat session to build some metabolism-boosting muscle. This circuit workout, full of multitasking moves, is incredibly effective for toning your entire body in little time. Learn the details of the exercises here, print the workout, then get pumped!
Directions: Warm up with five minutes of light cardio. Grab a set of dumbbells, between five and 10 pounds, and perform each three-exercise circuit three times before moving to the next. Cool down with five minutes of stretching.
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18 Satisfying Breakfasts Under 300 Calories
Looking for a low-calorie breakfast that doesn't disappoint? These 18 light recipes all clock in under 300 calories and will keep you satisfied and energized until your next snack or meal.
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Stay Hydrated With Healthy (and Pretty) Fruit Water All Summer Long
It's no secret that soda is bad news for your health (yes, even diet soda), but you might get tired of sticking to plain water all the time. Hydrating doesn't have to be boring when you add pretty - and detoxifying - fruits to the mix. With no added sugar except the few naturally occurring grams, fruit water is a great way to ensure you're getting the daily recommended amount of H2O. Plus, adding colorful fruit to a clear bottle or jar is just so pretty, you'll want to do it just for the Instagram! Read on for 10 ways to get creative with fruit water this Summer.
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mardi 12 mai 2015
4 Things You Should Never Eat
Despite its name, the Telluride WOW Fitness Festival isn't just about push-ups, crunches, and burpees. There is also great advice being shared - including this nugget from trainer Jonathan Ross: "One bad meal won't transform your body, just like one good meal won't equal immediate results; the body builds itself from habit." If you're curious to know which habits matter in the long run, Jonathan offered up his rules for things you should always - and never! - do when it comes to eating.
Always
Eat veggies and protein at every meal: We're not talking fried, cheese-covered, or canned vegetables, either. Not only are fresh veggies rich in vitamins and antioxidants, but their water and fiber content also help keep you full. If the thought of eating veggies all day long makes you gag, then get over it, says Jonathan. "Healthy food tastes boring for a little while. Your taste buds adapt." Alongside those veggies, make sure you have protein. Jonathan cites several studies showing that a diet rich in protein helps control cravings while also helping to build lean muscle mass, adding to the body's fat-burning potential.
Eat healthy fats: Forget what you think you know about low-fat diets; it's all bunk, says the trainer. Good-for-you fats help lower LDL (bad) cholesterol and boost your HDL (good) cholesterol; they've also been shown to reduce belly fat. Look to incorporate monounsaturated and polyunsaturated fats into your meals while avoiding saturated and trans fats. Avocados, olive oil, and nuts are all great options.
Plan, prepare, pack: The best way to maintain a healthy diet is to be in charge of it yourself. Jonathan recommends cooking meals at home and packing your lunch whenever possible. Another tip: keep water and healthy snacks in your purse, car, and gym bag. This way, you won't be tempted to order out when you're on the go.
Be kind to yourself: Even with the best intentions, binge-eating might happen. Whatever you do, don't beat yourself up, warns Jonathan. "Handle slipups as nothing more than they are," he says. Consuming yourself with guilt can make things worse; part of sticking to a healthy diet involves feeling good about yourself and the choices you make.
Never
Drink calories: You've heard it before, but soda, juice, and other store-bought beverages are some of the biggest obstacles when it comes to maintaining a healthy diet. They contain no real nutrition and are basically nothing but sugar, the trainer adds. The one exception Jonathan makes for this rule are healthy smoothies. Look for recipes that contain fiber, protein, and healthy fats.
Skip meals: When you want to change your body, nutrition is key. "Fill your gut to lose your gut," says Jonathan. "It's the best way to lose weight and keep the body going." Jonathan also advises to eat "real food" - the more you know about where it came from or what it's made of, the better. Eat four to six small meals each day, and make sure that protein is a component in everything you eat, he says.
Eat fried foods: Yes, Jonathan did say that occasional indulgences are OK, but fried foods are something he almost always steers clear of, saying they're "completely destructive to the body." Fried foods are widely available (and cheap), making them hard to steer clear of, but the amount of trans fat they contain should be enough to scare anyone, he says.
Eat sugars or grains at night: While Jonathan is a huge fan of whole grains, he says to avoid them at night, along with sugar and starches. Just like trainer Bob Harper, Jonathan believes that breakfast should be the heartiest meal of the day; from there, gradually lighten as you get closer to dinner. Starches and grains are more calorie-dense and unneeded at night when the body is winding down, says Jonathan.
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How to Not Feel Completely Spent After a Long Run
While training for my first half-marathon, those longer training runs did me in. It wasn't so much that my muscles couldn't handle it, as I was following the training schedule to a tee, but I felt completely spent the rest of the day. I'd get a bad headache and feel so physically exhausted with hardly any energy to climb the stairs, and sometimes it'd last through the next day.
It really put me off to longer workouts, until I read a tip from Kara Goucher that she heard from her coach Alberto Salazar: drink a post-workout protein shake. I was definitely noshing on a snack after a long workout, but I realized a banana and peanut butter wasn't enough. So after a 10-miler, I gave it a try. I sipped on this strawberry-watermelon smoothie, which offers 15 grams of protein. What a difference! I instantly felt energized, and although my body was a little sore and tired, I didn't feel totally depleted, and I was pleasantly shocked.
Protein is key for repairing muscles, so it leads to a faster recovery. That's why this little trick also works for intense strength-training workouts. Be sure to eat between 10 and 20 grams of protein within 15 to 30 minutes of a completed workout (the sooner the better!). No need to go overboard with protein, as you also don't want to overdo it on calories. And pair your protein with carbs to replenish fuel.
A protein smoothie is a perfect choice because it's quick to make and sip down. But you can also treat yourself to this vegan recovery ice cream, or snack on a protein bar (store-bought or homemade), yogurt with nuts, chocolate milk, or two hard-boiled eggs. If you've finished a long workout right before mealtime, make sure your plate includes lean protein sources, such as grilled chicken, beans, tofu, or whole grains. Refueling with enough protein is sure to make a difference in how you feel after a grueling workout.
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This Adorable Pup Fights the Odds Against Her With Love and a Treadmill
Meet Pegasus, the Great Dane puppy who was rescued from a backyard breeder at just 4 weeks old. She was born "double merle," which means she has two copies of the merle gene that causes white pigmentation, and in many cases, hearing and vision problems. Due to the health complications that come with reckless breeding practices, sadly her brothers and sisters died at birth or were deformed. Dave Meinert, the man who rescued Pegasus, was told she would most likely die young or become deaf and blind.
To celebrate the healthy days she had, and to track her growth and achievements, Dave documented Pegasus's life by filming her daily while working with an animal therapist using a treadmill. These daily exercises helped her to overcome her weakness as well as some of her disabilities. The time-lapse video above documents her amazing transformation, growing up from 4 weeks old to 7 months, showing her strength and determination to overcome the odds against her. The next time you hop on the treadmill, find inspiration by thinking of sweet Pegasus and her strong spirit.
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These Transformation Tuesday Posts Will Motivate You to Kick Ass in the Gym
When you've worked hard to kick your own butt and get in shape, it's natural to want to show off your results. Thanks to Instagram, the inspiration you need is just a hashtag away. In the spirit of #TransformationTuesday, we've rounded up 12 inspiring posts from ladies who have committed to health and fitness for a better, stronger life (after all, strong is the new skinny). Read on to see what these women had to say about their transformations, and search the hashtag for even more motivation!
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The Secret to Beating Your Saddlebags For Good
If you're trying to tighten up the extra padding around your butt and upper quads, you're not alone. This area is a problematic spot for women, and there's no single cure to change things overnight. According to celebrity trainer Anna Kaiser, increasing the intensity of your cardio and strength-training program is a great start. Anna's other piece of advice? "Put down the fork. No one needs to be eating five bowls of pasta a week and think that they're going to get rid of saddlebags if they're doing 500 leg raises. It's just not going to happen."
So stick to a healthy eating plan, add plenty of cardio to your workout routine, and try out these helpful exercises to help you feel more confident the next time you slip into something slinky.
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The Right and Wrong Way to Eat Chia Seeds
There's good reason chia seeds have been on everyone's minds these days. These tiny seeds are high in protein, fiber, calcium, antioxidants, and omega-3s, but there is a right and wrong way to eat them, and one man recently learned the hard way.
In one patient case study, one man experienced intense dysphagia, or difficulty swallowing, after ingesting a tablespoon of dry chia seeds and chasing it with water. One of the reasons chia seeds are touted for weight loss is because they expand multiple times their size in water and help you feel full for longer. However, taking down a dry tablespoon and chasing it back with H2O is not going to lead to a comfortable experience, since they don't have time to reach your stomach to expand.
Soaking chia seeds in water before you eat them is safe; after they're soaked, chia seeds develop a gelatinous coating which some raw foodists believe helps them to move swiftly through the digestive track. Other evidence suggests that consuming ground chia seeds, rather than whole seeds, allows significantly more ALA (the plant form of omega-3 fatty acids) to reach the bloodstream. With all that said, there is limited scientific research to which method is truly the best when it comes to nutrient absorption.
Photo: Lizzie FuhrWhen they're included in a recipe, our bodies can digest chia seeds whole (an appropriate quantity, of course), soaked, or ground in order to reap their healthy benefits. If you're ready to get these nutrient-rich seeds into your diet, these recipe ideas will help you out.
Chia pudding: Chia seeds and coconut milk marry for a Paleo-friendly make-ahead pudding that works great for breakfast. Mix together the ingredients the night before, pop it in the fridge, and look forward to a special treat the next day. It's that easy.
Debloating beverage: If you've been feeling sluggish and bloated, it's time for a new morning ritual that includes chia. Celebrity trainer Valerie Waters starts the day with this before-breakfast, pre-workout drink that only calls for three ingredients. These chia seeds are combined with water, making this a much safer alternative to consuming chia and chasing it down with water.
Blueberry chia muffins: Blueberry muffins get an upgrade with this chia-filled recipe for extra nutrient power. They're baked into the batter, so you can't even taste them.
Antioxidant berry smoothie: If you find their crunchy texture a little off-putting on their own, try tossing them into this refreshing morning smoothie. High in vitamin C and boasting more than 10 grams of fiber, this antioxidant breakfast blend will become your new favorite recipe.
Sprinkled on yogurt: If you're looking for a quick omega-3 punch in your snack, you can simply sprinkle a teaspoon of seeds on your fruit, mix them into your yogurt, or make a delicious combination of the two!
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How to Pack Salads Tonight So They're Fresh All Week
Eating a big salad at least once a day is a great way to maintain healthy habits. Don't have time to cut up a salad every single night? Here's a way to make all the salads you need for your workweek at once. Follow these simple salad-making rules, and your meal will taste just as fresh on Friday as it does on Monday!
This is just a general guide with lots of room for creativity. Even though you're making all five salads at one time, you can still make them all a little different with the types of toppings and dressings you use for each one. It's a great way to save time and money and ensure you're getting a dose of daily veggies for health and weight loss.
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The Lazy Girl's Guide to Losing Weight
Losing weight takes a lot of sweat and discipline, but even when you're not powering through a treadmill interval workout or counting calories, there are a lot of simpler ways to see those pounds drop on the scale. Employing these 10 little tricks daily will help you lose weight, no gym or diet required.
- Always start a meal with a glass of water: You'll stay hydrated and feel fuller instantly, which can help you from overeating.
- Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.
- Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you'll be glad you're saving calories while having a healthy yet decadent treat.
- Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you're not tempted to go back for seconds.
- Move more: Even if you're not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
- Don't drink your calories: It's a common reason why you're not seeing results - those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients like cucumber, lemon, or mint in order to save on important calories.
- Don't go hungry too long: A little hunger can be good for you, but starving yourself all day in order to "splurge" on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
- Snack on high-protein, high-fiber foods: When it's time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You'll be able to eat fewer calories while still feeling satisfied. One of these 150-calorie snacks will surely hit the spot.
- Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
- Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It's an easy and effective way to keep your weight-loss goals on the right track.
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POPSUGAR Weddings: Everything You Need to Know For Wedding Season
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Starbucks Frappuccinos Go Mini to Save You Calories
Those Starbucks Frappuccinos sure do look tempting on a hot, Summer day, but at 520 calories, ordering a 24-ounce Caramel Frappuccino wouldn't be the best choice for someone watching their weight. But Starbucks thinks you deserve to indulge a little! So for a limited time, Starbucks is adding Mini 10-ounce sized frapps to their coffee family, for health-conscious people who don't want to go crazy on the calories. Currently three sizes are available: 12-ounce, 16-ounce, and 24-ounce, and although this newer, smaller size is only being offered until July 6, perhaps they'll make it a permanent size if customers are into it.
Whether you're into Mocha Fraps, Green Tea Fraps, or the latest S'Mores Frap, all flavors are available in this smaller size. To give you an idea of how many calories you'll save, check out the comparison below:
24 oz. Coffee Frappuccino (made with whole milk): 350 calories, 69 grams sugar
16 oz. Coffee Frappuccino (made with whole milk): 240 calories, 50 grams sugar
12 oz. Coffee Frappuccino (made with whole milk): 180 calories, 36 grams sugar
10 oz. Coffee Frappuccino (made with whole milk): 120 calories, 24 grams sugar
24 oz. Coffee Light Frappuccino (made with skim milk): Info not available
16 oz. Coffee Light Frappuccino (made with skim milk): 110 calories, 23 grams sugar
12 oz. Coffee Light Frappuccino (made with skim milk): Info not available
10 oz. Coffee Light Frappuccino (made with skim milk): 60 calories, 13 grams sugar
Starbucks Frappuccinos are completely customizable, so aside from ordering this new Mini 10-ounce size, you can cut calories by using nonfat milk instead of whole, holding the whipped cream, and skipping the flavored syrup on top.
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The Daily Habit That Will Help You Drop Pounds
When you're trying to lose weight, it's hard to resist temptation at every turn. Unfortunately, those little tastes can add up in the calorie department. Even if you think you're being vigilant, you may not know that 100 calories of your favorite candy isn't as much as you thought. So one of the best ways to ensure you stay on the right track when you're looking to drop pounds? Keeping a food journal to track your calorie intake - every single thing you eat and drink.
It may seem tedious, but if you're serious about your goals, making sure you're jotting everything you eat down (or adding to a smartphone app like MyFitnessPal) will hold you accountable and keep right on your calorie goals. This habit has helped many people see results without feeling deprived when they first set out on a weight-loss journey: in fact, one study found that those who logged what they ate six days a week lost twice as much weight as those who only kept track of a day or less. Want your own success story? Remember this mantra: if you bite it, write it. Print out our poster for even more motivation on your bulletin board or fridge!
Need more weight-loss inspiration? Check out our 25 reasons you're not losing weight, here.
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Feel Fuller Longer With These Meat-Free Protein Sources
- Meat-free protein sources build muscle and help with weight loss - Greatist
- 9 things that make you want to eat and eat - Cooking Light
- Homemade granola recipes healthier than any you'll find at the store - Health
- One move away from a toned tush and thighs - Women's Health
- 7 signs it's time to break up with your personal trainer - Fitness
- 14 delicious and creative takes on basic hummus - POPSUGAR Food
- Why turmeric tea is good for your health - Real Simple
- Make outdoor workouts safer and cuter with these sporty sunglasses - Shape
- 2 healthy strawberry recipes you have to make this season - Self
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First Half-Marathon? Here's What to Wear
After running a few 10Ks, you're ready to tackle a half marathon. Running twice the distance not only requires more training (this is a great half-marathon schedule for first-timers), but it also warrants some wardrobe attention. Starting from the bottom up, here's what you should wear when running 13.1 miles in warmer weather. Be sure to test your race-day outfit in the weeks before on your longer training runs to ensure it's comfortable and pain free.
- Socks: Slip on a pair of lightweight ankle-length wicking socks that fit snugly and are seamless to prevent hot spots or blisters. I'm a fan of these Darn Tough No Show Ultralight Socks ($15) - they're totally worth the dough because they have a lifetime guarantee.
- Sneakers: Find a brand and model that is tried and true, one you've worn before that offers the stability and support you need for your foot type and your running style. Use them to train in, so your feet are used to them on race day. I've always been a fan of Brooks and love these Brooks Glycerin 12s ($150-$155).
- Compression gear: These are optional and not superpopular, but if your lower legs fatigue within the first few miles, and you suffer from crazy-sore calves for days after long runs, compression leggings, calf sleeves, or socks can help with recovery. If it's cold, the gear can add a little extra warmth, and if it's hot, find ones made out of breathable material. You can also opt to wear compression gear after your runs to reap the same benefits.
- Capris: What you wear on the bottom is based on personal preference. Wearing fitted capris or shorts is probably your best bet to cut down on any unnecessary rubbing. While loose-fitting running shorts may be great for runs that are five miles or less, they might cause painful inner-thigh chafing when you're running an hour or more.
- Sports bra: Splurge on one that's made for your chest size. Ones that have adjustable clasps in the back like you'd find in a regular bra are great because you can get the perfect fit and they are much easier to take off when sweaty. Moving Comfort's Jubralee has always been one of my favorites because you can easily adjust the straps and the band.
- Seamless top: Just like chafing between the thighs, underarm irritation is something you don't want to deal with. Look for tops made specifically for running that are seamless below the armpits. If you're a larger-breasted woman, tops with attached shelf bras are great for added support.
- Arm warmers: Since mornings can be 10 to 30 degrees cooler at the beginning of a race, arm warmers ($20) will give you an extra layer that can be easily slipped off and stored in a zipper pocket on your capris or hydration belt.
- Hydration belt: This is completely optional as most races have more than enough water stations set up. But if you don't like stopping and want access to water at the moment you need it, a hydration belt ($50) not only stores water, but it keeps energy gels and chews close at hand, as well as your keys and phone if you drove to the race.
- Sunscreen: Since you'll be outdoors for at least two hours, protect any exposed skin with waterproof sunscreen. Apply 30 minutes before the race.
- Sunglasses or a hat: Shield your eyes from UV rays and possible rain with sunglasses, and if you prefer, throw on a lightweight running hat to not only keep the sun off your face but to absorb sweat.
- GPS watch: Some people like to know their pace and time throughout the race, and a GPS watch offers that info whenever you need it. You can buy a basic model, or if you don't want to spend the dough, use a running app that utilizes GPS.
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How to Make Your Rest Day Work For You
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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Trust Us, This Weight-Loss Tip Is Actually Doable
Before trainer Kit Rich became a Pilates instructor to the stars (and healthy-lifestyle ambassador for brands like Lucy), she was just a woman trying yet another crazy, extreme, or unhealthy diet in order to lose weight. "I tried everything," she recently told us, adding that she also suffered from eating disorders and body dysmorphia. "I was desperate to lose weight. So I would do, like what most women do, those freaking crazy juice diets. I would do all these extreme things, but it always brought me back to the other extreme."
After years of yo-yo dieting, Kit finally hit on her problem: she was working out in a way that wasn't sustainable. Her solution was one that helped her lose 30 pounds and one that she still shares with her students today, whether she's teaching a private class in LA or going on tour with a musician client. Her tip? Make it manageable. Specifically, Kit says that her mantra of "three miles or 30 minutes, every day" is what helped her finally break free from weight fluctuations and keep the pounds off for good. As in: run, walk, or hike your way to three miles a day, or do a 30-minute workout instead. "I really do believe wholeheartedly that the middle road is the way to go," she says. "Anything extreme is not long-lasting."
As a former athlete, this manageable mantra helped keep Kit from burning out on her workouts when she was trying to lose weight. "I come from a background of injury, and I had knee surgery, so you can't tell me to go and take some crazy bootcamp class," she says. "Because my knee will start to hurt, and then what's going to start to happen, I'm going to freak out that I won't be able to do that for the rest of my life." Instead, just telling yourself to do something little every day can help you get a hold of your health and your weight-loss goals. "Women need to feel empowered," she says. "They need to feel like what they're doing is something that they somewhat enjoy and that they can have a grip on. And that's why I believe in this three or 30 rule."
Inspired by Kit's message? Check out all our 30-minute workouts here!
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70 Healthy Desserts For Guilt-Free Indulgence
If you've got a serious sweet tooth but are determined not to let it ruin your healthy lifestyle, look no further. All of these sweet treats are healthier than their traditional counterparts, and many are nutritionally boosted with superfoods like chia seeds, flax, and blueberries. And don't you worry, vegan, lactose-intolerant, Paleo, vegan, and gluten-free friends - there are lots of treats for you, too. Take a look at all the cakes, cookies, ice cream, and bars that you'll want to try ASAP!
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How Ciara Sculpted That Crazy 6-Pack
My first introduction to Ciara was this music video from 2010. Even beyond its in-your-face sexuality, you can tell that this woman is seriously, seriously strong. My girlfriends and I watched this YouTube video on repeat in amazement . . . and maybe trying to mimic her moves. Flash forward to five years later: Ciara gives birth to a gorgeous baby boy, and less than a year later, she releases her video for her single "I Bet," which stars Ciara in four different outfits on a gray backdrop, and she's looking incredible in each look.
Ciara's said she's been blessed with a natural athletic ability and told E! Online when she does the work, "her body responds," but it requires a lot of work. Check out her crazy-strong gym routine.
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The Foods Celebrity Trainers Won't Eat
We asked top celebrity trainers one question: is there any food item you won't eat and recommend your clients avoid too? What we ended up with was a wide variety of answers, and while many of these off-limits foods seemed to make everyone's lists, there were a few answers that surprised us. Keep reading to see which foods celebrity trainers like Harley Pasternak, Jackie Warner, and Tara Stiles keep out of their kitchen, and then vote on whether or not you agree.
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lundi 11 mai 2015
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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Dr. Oz Admits to His Big Boo-Boo
Since his first appearance on Oprah in 2004, Dr. Oz has made a name for himself as a premier health and wellness expert for the masses. He's celebrating the 1,000th episode of his show, but Dr. Oz has found himself in hot water. In April, a group of 10 fellow doctors called for his dismissal from the Columbia University faculty, and last Summer, Dr. Oz appeared in front of a Senate panel, where he was criticized over his claims that certain weight-loss products can be "miracles." Finally, Dr. Oz has spoken out and admitted he made a "big mistake."
"I wish I'd never used the laudatory terms I used for weight-loss supplements. That was the big mistake I think we all acknowledge," Oz told Fox & Friends. "I stopped doing that a long time ago, over a year ago." His statements led many supplement marketers to piggyback off his name, stealing his likeness to sell their products without his consent. He was up-front about his show toggling "back and forth between hardcore medicine" and general wellness and prevention; the show "is not a medical press show," said Oz. "I do many other things (I think) on the show to help people in a positive way, and we get a lot of good feedback for that. And that's always been the mission."
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Fire Up Your Legs With a Short and Sweet Circuit
The following post was originally featured on Eating Bird Food and written by Brittany Mullins, who is part of POPSUGAR Select Fitness.
Source: POPSUGAR Photography / Blake SmithThis workout is short, sweet, and perfect for getting your legs fired up. Start with a five-minute run to warm up, then complete the five-exercise circuit three times through. Your heart will be racing, your legs will be burning, and before you know it, you'll be done.
Source: Eating Bird Food
You can do this workout absolutely anywhere, because you don't need any equipment! A pair of sneakers would probably be good (especially for the warm-up jog), but you'll be using your bodyweight, so no weights are required. So far I've been focused on workouts that require little to no equipment, because I want them to be accessible to everyone. That said, please make this workout your own, and modify it to meet your level of fitness and needs. Got weights and want a challenge? By all means, use them!
To learn more about each of these moves and this workout, check out Eating Bird Food.
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7 Kettlebell Moves That Burn Major Calories
Kettlebell fans love the heavy, round-shaped weights for a reason - kettlebell exercises combine cardio and strength training for a time-saving calorie burn. The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper body muscles.
Does all that convince you to add more kettlebell to your life? Read on for tips on choosing the right kettlebell and a few calorie-torching exercises to try.
Source: Shutterstock
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Listen Up, Runners! This Foam-Roller Massage Will Help Keep You on the Road
When you're training for a race, foam rolling is vital. This self-massaging technique loosens stiff muscles and helps keep fascia (connective tissue in muscles) loose. Foam rolling, along with stretching and cross training, can help prevent repetitive stress injures that could disrupt training. We want to keep you healthy and strong leading up to race day. This preventive routine takes only 10 to 15 minutes - you could do it every day if you like but should aim to roll at least once or twice a week. Your body will thank you.
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The Food Trend Jordana Brewster Thinks Is Overrated
Actress Jordana Brewster, star of the megahit Furious 7, proved she's also pretty fearless when she posed in her birthday suit for Allure's annual naked issue. Keep scrolling to read her interview with The New Potato and find out what food trend she thinks is totally overrated.
From start to finish, what would be your ideal food day?
For breakfast, four shots of espresso over ice from Starbucks and a homemade healthy breakfast sandwich consisting of a Thomas English Muffin, a slice of turkey bacon, egg whites, tomato, and avocado.
For lunch, the chopped salad from La Scala or a Barney's Beach Body Salad (grilled chicken, beets, avocado) with a side of curly fries.
For dinner, Craig's Tito's vodka martini and chocolate pizza.
What are your morning and nightly beauty routines?
Once or twice a week I use a facial scrub, and I make sure to take off my makeup every night. I drink a ton of water every day, and if I wake up with puffy eyes, I wear a disposable eye mask for a couple of minutes.
How do you practice beauty from the inside out?
I drink a ton of water, I try really hard to limit sugar, and I eat lots of vegetables. I also sweat every day by running, lifting weights, or doing circuit training. I practice meditation twice a day, which helps to calm me down and keep perspective.
A beauty mainstay that hasn't changed since your teen years . . .
Baby oil; it works like a charm to get eye makeup off with no raccoon eyes.
A few quick go-to recipes on a week you want to keep it healthy . . .
1. Healthier pancakes: Oats, egg whites, fruit, and honey. Mix them all in a pan in the shape of a pancake and voilà!
2. Healthier pizza: Tomato sauce, low-fat cheese, Yves pepperoni, basil, and oregano on a high-fiber tortilla.
3. A stir-fry with quinoa, egg, hummus, and any vegetable that is in the fridge.
Any morning rituals? What are they?
I love walking to Starbucks with my son, Julian, and my husband, Andrew. It makes my day to see him screaming with joy at the school buses picking the kids up.
What are your vices?
Sugar, frozen yogurt, and sugar . . .
Three beauty products you can't live without . . .
Mascara, tweezers, Lucas' Papaw ointment because my lips are always dry.
A few tips on sprucing/shaping up with only 72 hours until a black-tie event . . .
I cut back on artificial sweeteners, sodium, and alcohol, as all three bloat me.
Have you ever had to shape up for a role? What was your routine?
I like maintaining a healthy weight so that I don't have to freak out right before a shoot or film. That said . . . interval training does the trick in a pinch.
Where do you love to travel? What won't you travel without?
Brazil. I lived in Rio for four years and have family there. The people are so open and warm and have less hang-ups. I also love warm climates, especially humidity. Put me on the beach with a caipirinha and I'm a happy girl.
What's always in your bag?
At least two pairs of glasses (prescription for driving), sunglasses, Newman's mints, Naty wipes for Julian, wallet, keys, and a water bottle.
Oddest thing ever tweeted at you . . .
Someone keeps asking me about a specific pair of Jack Purcell sneakers that I've worn in the past . . .
What ingredient do you love? Which do you consider overrated?
I love truffle oil, and I think anything gluten-free is overrated.
If you could host a dinner party with any five people, living or dead, who would be there?
Virginia Woolf, Carl Jung, Katharine Hepburn, my college roommate Deborah Friedell, and Homer.
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4 Reasons You're Ravenous All Day Long
- Why you're always so crazy-hungry - Women's Health
- Seasonal allergy myths you probably believe - Real Simple
- 50 top farmers' markets in the US - Cooking Light
- And the best time of day to exercise is . . . - Fitness
- Kate Upton's body-positive philosophy is inspirational - Health
- This move called "stir the pot" is the best exercise for your core - Shape
- Should you be worried about all these food recalls? - Greatist
- How to know if your running pain is worth a visit to the doc - Self
- The surprising skin health benefits of acupuncture - POPSUGAR Beauty
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After Seeing This Video, You'll Never Tie Your Shoelaces the Same Again
We all have them, and most of us just ignore them. I'm talking about that extra pair of holes on the top of our sneakers. Nope, they're not just for decoration! Try this shoelace tying trick called the "heel lock" to prevent the back of your foot from sliding up and down, which will prevent heel blisters. If you're a runner, this just may be the best thing you hear all day!
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A Cardio and Core Workout For Strong, Hot Abs
It's time for a workout dedicated to the abs! After all, a strong core is central to our Better-Body Challenge. This workout blasts belly fat with treadmill intervals followed by a 10-minute video ab workout. If you're not a fan of running, here's an elliptical plan to use instead. Now get to it!
Treadmill Workout
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Core Workout
Source POPSUGAR Fitness http://ift.tt/1AQYYXg
How a Jar of Money Gets Me to Slip on My Sports Bra
Am I naturally motivated to exercise four times a week? Hell no! While doing it to have energy, to act as a role model for my kids, and to be strong and healthy for myself are huge motivators, some days I'm, like, "F*ck this. Can't I just sleep or eat all day instead?"
To keep me bolted to the healthy path, I have a few tricks up my capris for those days when I'm just not feeling it: this workout piggy bank is definitely one of them. For every completed 30- to 60-minute workout, I take a dollar from my wallet, and I place it in the jar. For longer, more intense workouts (like my recent half-marathon training runs), I pay myself $5.
Yes, it is technically my money to begin with, but being able to put a dollar into my workout piggy bank gets me psyched. Once the jar is filled, I'm like an 8-year-old after a night of trick-or-treating: I lay out all the money, count it up, and then think about how I want to spend it - in a healthy way, of course. I use it to splurge on a pricey fitness top I normally would never buy, or this time around, I'm putting it toward that GPS watch I've had my eye on. Not only do I get rewarded for my hard work, but using the reward that comes from the money I have saved also reminds me how hard I've been working and makes me want to keep it up.
The jar sits on my kitchen counter so I see it a few times a day. It stares back at me when I'm thinking about eating ice cream for dinner, prompts me to pack a healthy lunch, and reminds me to get that load of laundry in the washer so I have a sports bra for tomorrow's workout. It acts as a visual reminder that although my workouts are just a small part of my day, they are priceless in the grand scheme of things - and a huge investment in my future health.
Source POPSUGAR Fitness http://ift.tt/1ItgSHp
How to Run Faster and Reduce Knee Pain All at Once
Tired of experiencing knee pain on your runs? This article from Shape is here to tell you about the best practice to combat it.
Slow and steady may seem like the best way to minimize impact and avoid injury on a run, but speeding up may save your knees. A new study in the Journal of Orthopedic and Sports Physical Therapy found that running at a faster speed reduces the overall stress to your knee by 30 percent - a massive difference for any runner with knee woes (about 13 percent of you, according to a Runner's World poll). (Check out these tips on Knee Pain and Running from Marisa D'Adamo.)
Researchers looked at runners logging 1,000 meters at five, 7.3, and 9.8 miles per hour. For each individual stride, they found that the faster people ran, the more stress was put on the knee. However, the faster you run, the fewer strides you make to cover the same distance. That means speeding up actually allows your knees to absorb less impact over your whole run.
But don't start the stopwatch just yet. Previous Danish research shows that increasing your speed can actually add load to your lower leg and foot, putting your Achilles and plantar fascia at risk. "You're going faster, but it's actually causing you to land with more force with each stride. Those intense forces in a short amount of time can be damaging to your body if you don't train properly," says Scott Weiss, a New York-based exercise physiologist and athletic trainer.
Training properly is key. The main issue people have when increasing speed: they tend to start running on their toes. But running on your toes can't be maintained without your lower legs taking a beating, Weiss explains. (Find out how to Run Faster, Longer, Stronger, and Injury-Free.) "Since we became bipedal (using two legs to walk), natural human gait has been to land on the heel of the foot - and that's the best way to absorb shock from the body," Weiss says.
And despite the idea that running on your toes or midfoot will help you speed up, a study from the University of Spain found that when people ran a half-marathon, those who landed on their heels were significantly more economical when pacing at 8:46 per mile or 7:25 per mile. In fact, midfoot strikers only clocked in 38 seconds faster, on average, for 13.1 miles than rear-foot strikers.
The safest way to learn to speed up while heel striking is with the help of a running coach. But if you're going it alone, focus on either increasing your stride length or frequency while maintaining your heel landing, Weiss suggests. "That will help you become faster and avoid loading both your knee and your lower leg muscles." (Also try these 6 Rules For Running Faster.)
Source POPSUGAR Fitness http://ift.tt/1Hc49Zy
The Brand-New Pop Music That's Fueling Our Spring Workouts
I can't do cardio without an upbeat soundtrack, and when it comes to motivating tunes, nobody does it better than today's pop artists. You know that moment where you feel like you're fading and then the perfect song comes on that inspires you to keep moving? This is a playlist packed with songs that have that superpower. Subscribe to the Spotify playlist, and check out the full list of new songs!
- "Peanut Butter Jelly" - Galantis
- "Hold My Hand" - Jess Glynne
- "Time of Our Lives" - Pitbull, featuring Ne-Yo
- "Long Way Down (Remix)" - Robert DeLong, featuring Sean Glass
- "Lean On" - Major Lazer and DJ Snake, featuring MØ
- "Need You Now" - Hot Chip
- "The Wolf" - Mumford & Sons
- "Pretty Girls" - Britney Spears and Iggy Azalea
- "Hey Mama" - David Guetta, featuring Nicki Minaj and Afrojack
- "If It Wasn't You" - Alesso
- "Hello" - OMFG
- "Psycho" - Rozzi Crane
- "Baby's in Love" - Jamie Foxx, featuring Kid Ink
- "That's How I'm Feelin'" - Ciara, featuring Pitbull and Missy Elliott
- "Want to Want Me" - Jason Derulo
- "Tonight Belongs to U!" - Jeremih, featuring Flo Rida
- "Cheerleader (Remix)" - OMI
- "Jealous (Remix)" - Labrinth, remixed by Seamus Haji
If this mix doesn't suit your musical tastes, check out all our workout playlists here.
Remember, you will need to download the free Spotify software or app to listen to our playlists.
Source POPSUGAR Fitness http://ift.tt/1GYvIzS
Not Making It to the Gym? Start Following This Instagram Star
Stunning, stylish, and most importantly, strong, there are so many reasons we're loving Hannah Bronfman and her Instagram account these days. This NYC-based DJ turned beauty, style, and fitness guru has been flooding our feed with her gorgeous and inspiring photos. Earlier this year, she told us that "beauty starts with the inside . . . working out [and] feeling good helps you make right decisions into what you're putting into you mouth [and] what you're putting into your body," and it's clear that she's living proof! After checking out all her motivating and healthy shots, you might feel compelled to drop to the floor and work your core . . . because that's exactly what happened to me.
Source POPSUGAR Fitness http://ift.tt/1ugB9Dk
dimanche 10 mai 2015
No Cleanses Necessary: 6 Daily Detox Habits
The concept of detoxing doesn't have to be scary; there's no need to feel deprived, as you're taking care of your body! Incorporate these doable tips into your daily routine to support your health and feel your best every day.
- Drink hot water with lemon: Make a cup of hot water with fresh lemon juice part of your morning ritual. As you hydrate with H2O, the lemon works to balance your body's pH and aid in healthy digestion.
- Sweat it out: Beyond weight-loss goals, a quick cardio session at the gym builds sweat, which helps your body eliminate toxins. If you have access to a sauna or steam room at the gym, even better! A little extra time in these facilities after a solid workout will help you sweat, detox, and purify your body double time.
- Eat more produce: Keeping your diet consistently clean and full of natural, unprocessed foods is one of the most effective ways to detox every day - and a clean diet is full of fresh veggies and fruits. Be sure to incorporate detoxifying produce that supports healthy liver and kidney function like cabbage, beets, and leafy greens.
- Try yoga twists: Yogi superstar Tara Stiles puts it best: "Twists just get things moving." Your digestive system and all your internal organs reap benefits from twisting postures that put your body in positions it's not used to. Build your own internal heat with a detoxifying yoga sequence full of twists and strength-building postures.
- Cook at home: Eating out at restaurants should be an occasional treat - not an everyday occurrence. Cook at home to have complete control of the healthy ingredients going into your meal. You never know what restaurants toss into the mix with flavor - not health - in mind. Check out these detox recipes for kitchen inspiration.
- Sip on green tea: Overstimulating with loads of coffee can leave you feeling anxious and unfocused, so swap out your second cup of joe for antioxidant-rich green tea. It's high in catechins, which speed up liver activity and increase the production of detoxification enzymes.
Source POPSUGAR Fitness http://ift.tt/11PyRoQ
5 Protein-Packed Treats That Taste Like a Milkshake
Sometimes, there's nothing like a tall, frosty milkshake to cool you off in the Summer heat, but at over 500 empty calories (not to mention all that sugar and fat), one milkshake can be the undoing of your hard work. If you find yourself hitting the drive-through regularly, quench your thirst and cravings instead with a protein shake that will fill you up with healthy nutrients. Trust us, you won't even miss your normal indulgence.
Source POPSUGAR Fitness http://ift.tt/1GXXsok
Hate Morning Workouts? You Should Probably Read This
As a 20-something living in a big city, squeezing in a workout is tough. Some days it feels like I have to choose between hitting the gym or heading to happy hour - but I want both! So, though I'm definitely not a morning person, I embarked on a mission to master the morning workout. But there was just one little issue . . .
To me, waking up earlier than needed is like a unique form of torture. It's like there is an epic battle between my motivated self and my lazy self - a sort of tug-of-war between the comfort of my large, plush bed and the energizing hum of the gym. And though I've felt like I'm getting into the swing of things, I sometimes lose momentum and struggle all over again. Still, I feel like I've come closer to conquering this all-consuming battle, and the more I work at it, the more I notice certain tips and tricks that make it much easier to successfully get my butt out the door. Armed with this arsenal of ideas, the morning is yours!
1. Set multiple alarms
When I say I set multiple alarms, I don't mean two - I mean five or six, starting half an hour before I want to get up. If I'm not in the habit of getting up early to hit the gym, my body is not ready for the rude awakening, and I find myself hitting snooze and missing my workout. When you're just getting into the habit, bombard yourself with obnoxious alarms and know that while you're totally miserable in the moment, you'll thank yourself later.
2. Lay out everything the night before
Shorts, check. Sports bra, check. Water bottle, keys . . . check, check. Scrambling around half delirious in the morning is not the most effective way to start the day. I've found that when I can plan ahead and have everything ready at arm's reach, it's much more likely I'll make it out the door and to my 7 a.m. Spin class on time.
3. Make it a date
Some days it can be so difficult to get out of bed, especially when I know that there is nothing stopping me from staying snuggled under the covers. But when I know that someone is depending on me to show up, it's much easier to get out of bed and get my act together. Convince a friend to meet you for a morning run, and you won't be able to skip out.
4. Cut travel time
My gym is a 10-minute walk from home (or five-minute jog, if I'm feeling ambitious . . . ), and the quick commute means that I can sneak in every extra minute of sleep possible. Since a longer commute would mean getting up even earlier, finding a gym that was literally around the corner meant that making an excuse about travel time was no longer an option. Even if a nearby gym isn't an option, running outside or doing a video in your living room can help you sneak in a workout, no matter how short on time you feel.
5. Leave no escape
At my gym, signing up for a class and then not showing up is a major no-no that can lead to a ding on your account. So to get myself out of bed and into the gym, I've started signing up for morning classes the night before. If I know there are consequences for not showing up, it's more likely that I'll get up and get my act together. If your gym is more forgiving, make your own ultimatums. Live with a roommate or a significant other? Pay them $5 if you sleep in - when your money is on the table, getting to the gym will seem easy.
6. Don't sweat a slipup
Some days I miss the mark and end up skipping my workout, especially after indulging a little too much the night before. It's important to accept that I'm not going to make my goal every time. If you miss a workout, don't beat yourself up; just pay attention to what went wrong - were you up too late the night before? Did you just turn off your alarm instead of getting up? Listen to your body, and learn from what didn't work instead of getting upset.
7. Plan a reward
Call me crazy, but one of my favorite treats is a refreshing, rich iced latte. Since they can be pretty pricey, I try to keep this delicious treat to something I enjoy on the weekend only. But I've found that if I promise myself a slightly sweet, strong, and milky cup of deliciousness on the way to work if I hit the gym first, it's easier for me to face the day knowing that a treat is coming my way.
8. Crash early
OK, I admit it - this is the puzzle piece I consider my weakness. I'm a night owl, and as hard as I try to hit the hay at 9 p.m., I'll just toss and turn until my body decides it's ready for sleep, usually around 1:30 a.m. I've found the longer I work at adjusting my schedule, the easier it becomes, but there are still days I wish that I was able to magically pass out. I've learned that turning off the TV and closing my laptop an hour before hopping into bed does seem to help, so be sure to shut off the screens when you're trying to go to bed earlier than normal.
9. Remember the results
I never expected that switching my workout routine from after work to before it would affect my mood throughout the day, but I swear it has. Though I may feel sluggish getting out the door, once I've sweated out my morning weariness, I leave the gym feeling seriously refreshed and invigorated. Maybe it's the endorphins, or maybe it's the fact that the day is now full of possibilities - but I am ready to hit the ground running. If you're struggling to find the motivation, just remember the energy you will feel pulsing through your body as soon as you step out the doors and start the rest of your day.
Source POPSUGAR Fitness http://ift.tt/1vFJrsv
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