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 5 juin 2015
Here how to move as others on the track of dance
Do you want to surprise on the dance floor? We have established a partnership with Gillette® venus® move to partager™ of turbulence that will glide effortlessly as in the track of dance as Gillette® venus® Swirl™ not more curves.
There is no need of a diameter in the track of dance. Bust out of your comfort zone with unique moves that are fun and increase their level of Cardio. Since you don't like looking at the good in obtaining foot - and you faufiler at a training session in the same time, right? Let your body to feel the music while the mixture of these movements of dance this return you as possible on the track of dance in its own Cardio Dance Party.
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Here the bride! How do you Detox your way to the altar (healthy)
Many flanges they want to see their best on the big day and may even reach the extreme measures to do so. Before spending large benefits on a juice is clean or you will put on a diet of deprivation, follow these tips and tricks on the debugging of course before the marriage.
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Celebrate the day with the beignes national income of the healthy
This is the day of national beigne! And what better way to celebrate with certain income healthy for this favorite dunkable treat? If you are another, without gluten, sugar or not, there is a Income beigne in here for you.
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7 HEALTHY Trader Joe's Copycat Income
We amateurs of Trader Joe's of ideas and options, but there are often ingredients we wish have been excluded from the mix. All seven of the copies of income are inspired by the classic Trader Joe's food and snacks we like, only has relieved and more aligned with its healthy and clean-eating goals!
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jeudi 4 juin 2015
What to or (and when) Before Working out
When it comes to work, it is important to feel excited, but it is not always as simple as addressing a snack on your way toward the exit. Eating too close to the exercise is a recipe for the inconvenience, but the position of the room of gyms hunger is not ideal.
To know how to optimize the potential of training, I have spoken with Nutritionist heidi Skolnik, MS, CDN, FACSM, and author of stalling of nutrients for optimum results ( $ 15) to know something to eat and when, before going to the gym.
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How to Prevent Crazy PMS Cravings From Making You Gain a Few
You just ate lunch but 30 minutes later, you can't stop thinking about chocolate, so you eat it. Then 10 minutes after that you want something salty and crunchy, so you down a few handfuls of pretzels. Then 10 minutes later ice cream seems like the best idea you ever had. What gives? Then you realize you're due for your period next week. Damn those PMS cravings!
You can thank your hormones, specifically cortisol and serotonin. Nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition explain the "stress hormone cortisol tends to spike right before your period and the calm-inducing hormone serotonin tends to dip. This combo causes cravings for sweets and carbs as well as fatty foods." Here's how to make sure your PMS cravings don't sabotage your goals.
Skip These
Willow and Stephanie recommend choosing the least-processed carbs you can to keep blood sugar levels steady. That means skipping crackers and chips and choosing cooked whole grains and starchy veggies such as potatoes, sweet potatoes, corn, beans, lentils, peas, and winter squash. Bake up some sweet potato fries, satisfy your salty-sweet cravings with these honey-roasted cinnamon chickpeas, or snack on crunchy and salted roasted edamame.
Eat This For Breakfast
Eating at least 20 grams of protein at the first meal of the day can also help stabilize blood sugar levels and keep you feeling more satisfied. Plain Greek yogurt with nuts and fruit, eggs with half a cup of sautéed potatoes and eight ounces of soy milk, or a vanilla milkshake protein smoothie are great high-protein options.
Hunger is Your Enemy
Since your willpower is already waning and strong carb cravings can get even stronger if you're overly hungry, avoid feeling anything close to famished so your crazy-cravings don't cause you to mindlessly pig out. Aim to eat a snack or meal at least every three hours to keep hunger at bay.
Two Cents About Caffeine and Alcohol
Consuming too much caffeine can make you feel more irritable and stressed out, but cutting out your usual daily cup can leave you even more on edge. So while Willow and Stephanie don't recommend cutting out caffeine entirely, they do recommend having a smaller cup of joe. And definitely cut out the afternoon cup, since caffeine can disrupt your sleep, which adds to the grumpiness and low-energy that makes you want to reach for sugary pick-me-ups. Alcohol can have the same affects on sleep, and can also make you feel down and decrease your inhibitions and your ability to say no to over-indulging. Skipping those evening glasses of wine the week before Aunt Flo arrives might seem like the absolute worst idea ever, but try it this month to see if it helps curb cravings.
How to Beat Bloat
PMS bloat can make you feel less like exercising and can also be a culprit in, "I've already gained weight so it doesn't matter what I eat" thinking. But exercise is just what you need help boost your mood and reduce PMS symptoms, so try to keep up with your regular workouts. If cramps make that impossible, try gentler exercise such as long walks, swimming, or yoga. In addition, Stephanie and Willow suggest skipping the sugary, carby, and fatty foods that can cause bloating, and to take a probiotic to help keep your body's natural good bacteria in balance, which can also help to reduce that puffy feeling.
WTH, Just Give In!
You can also say "F* it, it's only one week," and give in to your cravings. But there are lower-calorie ways to satisfy your needs so you can keep your mood happy, without gaining weight this time every month. For ice cream cravings make this dairy-free cherry chocolate chip ice cream. If ooey gooey pizza's on the brain, make this low-carb version with a cauliflower crust. In the mood for a candy bar? Skip the Snickers and make these chocolate-covered caramels made with dates and sunflower seeds. Then once the cravings subside, you can go back to eating clean and healthy.
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You Probably Aren't Drinking Enough Water Every Day
- How dehydration is affecting your overall health - Health
- These apps will help you push through every type of workout - Real Simple
- Check out this no-guilt guide to healthy dinners - Shape
- Train like a pro with these sculpting moves from the US women's soccer team - Self
- See what these fitness instructors can't hit the gym without - Women's Health
- Everything to know about starting off your Summer the right way - Cooking Light
- What to eat to feel good and keep injuries away - Women's Running
- Find the perfect suit to flaunt your beach body with this guide - POPSUGAR Fashion
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Subway Is the Latest Fast-Food Chain to Announce Major Ingredient Changes
The latest fast-food chain to hear consumer cries for healthier options? Subway, which announced today that it will phase out all artificial colors, flavors, and preservatives over the next 18 months.
The changes will affect Subway's soup, sandwich, and cookie offerings, and the chain has already introduced a new recipe for their roast beef, steak, and pastrami, which now contains no artificial flavors, colors, or preservatives. "We felt it was important to set an ambitious goal as a means to give us something to shoot for and demonstrate our unwavering commitment to wellness," said Elizabeth Stewart, Subway's director of corporate social responsibility.
Last year, Subway eliminated high-fructose corn syrup from its sandwiches and salads, and after much public outcry also announced that it was getting rid of azodicarbonamide, dubbed by many as the "yoga mat chemical," from its breads. Its announcement also comes on the heels of other commitments from big chains to eliminate artificial ingredients in their foods, including Panera Bread, Pizza Hut, and Taco Bell.
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How This Curvy Yogi Is Helping Others Embrace Their Body Shapes
The first time you walked into a yoga class, most likely you chose to sit on the side or in the back, where no one can stare directly at you. Not only is yoga hard (it can take months or years to learn advanced poses), it can also make any person feel self-conscious about her body - especially if she is more curvy.
Enter Jessamyn Stanley.
The self-described yoga enthusiast and fat femme, has taken to social media to challenge the notion of the ideal yoga body and, in the process, made #curvyyoga happen. "We live in a society where we are trained to think that being overweight is wrong, so people are going to stare at you," she said in an interview with New York Magazine. The plus-size yogi, who has been practicing Bikram yoga since 2011, admits her body isn't what people expect of a yogi (or from a yoga teacher), but she doesn't let her weight deter her from teaching or doing what she loves. Jessamyn added that the ambivalence people have toward her melts away after taking her class because they're sweating and "they're in a different place."
Although she says it can be intimidating to walk into a classroom and see the typical yoga bodies, the main point of yoga is not about whether a person is large or slender. "The whole point of this practice is to burn away the parts of our lives that are built up over the years that don't matter and to burn that away to who you truly are," Jessamyn said.
Not only does she inspire curvier girls to try yoga without the fear of being judged, her honesty and frankness are also magnetic. Just take her personal website, where she wrote, "I think it's really important for me to say that my first yoga experience was hell on earth. Are you hearing me? HELL. ON. EARTH," before she goes on to describe her yoga journey. Currently, as a yoga instructor, Jessamyn also added that she thinks it's important yoga teachers be "familiar with how to work with a larger-bodied person." Keep reading to see the inspiring images Jessamyn has shared so far.
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I Went Paleo and Now I Hate Everything
Dieting in general can be tough, not to mention going fully Paleo and cutting out carbs, dairy, and gluten altogether. Blogger Geraldine DeRuiter of The Everywhereist describes her experience going Paleo and why this nutritional approach didn't exactly work out for her.
Recently, I went pseudo Paleo.
I say pseudo, because, like most things in my life, I've jumped in headfirst without putting any thought or research into it (this is also how I ended up taking a workout class called "Insanity." Afterward, I was drooling and delirious. So I guess it delivered).
So, despite being totally unclear on what Paleo entailed, I figured I would try it because the hot guy from the gym told me I ate too many carbs.
Parenthetically, I really should stop listening to people just because they're attractive. If Jeff Goldblum told me to get a bowl haircut and rob a bank, I totally would.
As far as I can tell, Paleo is based off of the premise that humanoids were never sexier or healthier than when they were cavemen. Even though they had no birth control or penicillin or dental floss, and everyone was probably covered in lice, they were supercut and sexy, and that's a lifestyle to which we should aspire. Behold:
Source: NBC
The Paleo diet demands that you only eat what cavemen did, which means that you need to chew raw woolly-mammoth meat for hours with a mouth full of rotting teeth and wash it down with a nice refreshing gourdful of mud.
I KID! I kid. Apparently with Paleo, you need to eat a lot of protein, in the form of meat, seafood, and eggs. Plus a ton of veggies. A crazy quantity. Like, "the neighbors will start asking if you are in trouble with the local CSA-mob" number of veggies. "You might be having an affair with the guy from the farmers market" quantity of veggies.
This has curious side effects, especially gastrointestinally. Without going into too much detail, some days are . . . biologically slower than others. And some days . . . on some days, things flow way too quickly. Like, I'm basically a human Play-Doh press.
Source: Hasbro
Paleo also requires you to give up processed food, refined sugars, and alcohol, which makes sense because those things are wonderful. But you're also supposed to avoid grains, starches, and natural sweeteners (like honey), and you are supposed to limit your fruit intake. It's sort of like the Inquisition, but less fun.
In some respects, it's worked: being Paleo has killed my will to live, so I'm too sad to snack. My abs look pretty damn good, but I suspect that's from all the nights I spend wracked with sobs because I can't eat anything fun. I would take a selfie to show you, but this isn't Facebook and I'm not your misguided teenage niece.
To give you an idea of the waking nightmare that is my life, I'd like to walk you through today's Paleo abomination, in which I endeavored to make something called "carrot cake cookies" - a name which is at best a misnomer, and at worst a cruel mockery. The recipe describes them as "savory cookies," which is something that, if your blood sugar is low enough, you can almost pretend is a real thing.
But it's not. Savory cookies do not exist. There are real, honest-to-god cookies, which are filled with sugar and flour and all sorts of wonderful things that some random hot guy said I can't eat. And then there are crumbly pucks of carrot and nut that are held together by the indelible resilience of failure and good intentions. I ate three in a matter of seconds. And you know what? They weren't bad . . . though they were seasoned by a bit of forbidden honey and the salt of my own tears.
Carrot Cake Cookies (aka, Pucks of Suffering)
Ingredients:
- Carrots
- The salt of your own tears
- Nuts or something
- Ennui
- You know what? It doesn't matter what I list here. You should not make these.
If you want to go Paleo, you'll probably need a food processor, which doesn't really make sense, because cavemen didn't even have pants, so they obviously didn't have food processors or ovens or organic coconut oil. Take your ingredients (none of which are even remotely cookie-like), and grind them in the food processor until they resemble cat vomit.
(This is the first and only time in my life I didn't want to eat the cookie dough.) Take the mushy chunks and form them into little patties of sadness.
Bake them in the oven for 30 minutes at 350°F, or just toss them directly into the trash because life is meaningless.
Remember when we cared about things? Remember when our great aunt sat us on the counter of her kitchen in Rome and we watched her fold tortellini by hand, which she made just for us? And how she smiled as we sat there, staring intently at her hands?
Remember that little girl? Who spoke Italian effortlessly and ate carbs with abandon? What would she think of all this?
Source: New Line Cinema
"We forgot the taste of bread, the sound of trees, the softness of the wind. We even forgot our own name."
The cookies look exactly the same before they are digested as after. They are eternal and unchanging. As time passes, they don't decline in quality or taste because they can't. They've already started out at theoretical zero on that scale.
I weep as I take a bite. These cookies will outlive me unless I destroy them.
Tomorrow, I am getting a slice of cake from the French bakery down the street and eating the entire thing. Then I will eat a plate of pasta and think of people I loved who are no longer with me. Tomorrow, I will do this. And the cookies will be waiting, watching.
F*cking Paleo.
PS You don't want the actual cookie recipe. You don't. But here it is.
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6 Healthier Versions of Classic Girl Scout Cookies
When Girl Scout cookies are near, it's tough to stop after just one or two cookies. The season of boxes on every corner may have passed, but these lighter treats inspired by the classic cookie flavors are delicious any time of year! Whether you're a Samoa-lover or a Thin Mint enthusiast, we've got a lighter homemade treat just for you.
Sources: POPSUGAR Photography / Jenny Sugar / Lizzie Fuhr / Anna Monette Roberts
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This Is Your New 15-Minute Recharge
Busy days can leave you feeling sluggish after lunch, which is why we partnered with Chobani Flip on this post that will turn your 3 p.m. slump into an afternoon win.
Bust through long-afternoon sluggishness with a recharge that only takes 15 minutes. Bonus? You don't even need to leave your desk. You'll feel focused and ready to tackle the rest of the day - and your evening too. It's a mindful and healthy practice that gives your brain and body time to stop, regroup, and refresh, so carve out time for this break starting right now.
- Meditate - three minutes: Start with this simple practice that focuses the mind and body. And even a few minutes will benefit the rest of your day. Meditation can lengthen your attention span and reduce stress, making it your new daily practice. Sit quietly at your desk and focus on your breath and nothing else. Or plug in and listen to this guided three-minute session.
- Have a snack - five minutes: Now that you're relaxed, reach for a snack that nourishes your bod and fills you up, like Greek yogurt. Packed with protein that gives you energy to get through the rest of your day, a Chobani Flip is not only made with only natural ingredients that keep you powering through the afternoon but comes in flavor combos so good you'd swear you were eating dessert.
- Laugh - two minutes: Laughing out loud actually has health benefits. Getting a good chuckle relaxes your muscles, strengthens your immune system, and lowers blood pressure. Watch this adorable video, and you'll laugh yourself better.
- Stretch out - one minute: Take a minute to get up and stretch, moving your body, refreshing your muscles and your spirits. You can also do a few spinal twists and even a few hip-relaxers too.
- Jump - one minute: Get up and do a bit of cardio right at your desk. Do jumping jacks, pretend you're jumping rope, or do squats for 60 seconds. The quick session pumps blood to your brain, helps reduce stress, and ups your energy levels. If you don't feel like getting your sweat on in front of co-workers, take a brisk walk around the office.
- Breathe - one minute: Spritz your face and body with an aromatherapy mist, such as lavender-infused water, for an instant boost. Certain scents can instantly change your mood, like citrus, floral scents, lavender, and mint. DIY your own facial mist by watching this video that infuses rose petals into the mix. Spritz your face and body, then breathe deeply for one minute.
- Do whatever you want - two minutes: Make a quick call to a friend, check your socials, or read a page of the book you're devouring. It's a final reset before checking back in at work.
More From Chobani
Flip for the perfect snack when the afternoon slump hits. Chobani Flip Greek Yogurt is a unique combination of creamy Greek yogurt and real, delicious ingredients for an irresistibly crunchy snack that will help turn up your energy levels. How you satisfy your cravings matters, so make a moment for pure escape.
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Banish Your Belly Pooch With 3 Ab-Sculpting Moves
Crop top and bikini season is nearly upon us! You can't spot reduce belly fat, but strengthening and sculpting the muscles underneath will only help you feel more confident in your skimpy styles. Add these three effective moves to your strength-training routine for big results. And you'll be glad to know there's no equipment necessary whatsoever.
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How to Feel Less Bloated by the End of the Day
Slimming down takes time and dedication, but a few quick tricks can help you feel a little bit lighter in just one day. Read on to get our tips for feeling less bloated and puffy - and having a flatter belly - by the end of today!
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Vegan Barbecue Sides That Will Have Guests Wanting More
The Fourth of July holiday is almost here, and that means camping, grilling, and backyard parties. While classic barbecue sides like potato salad and macaroni and cheese are big favorites, they don't always work for those following a vegan diet. If you're planning a barbecue this holiday, here are more than 20 side dishes that will have vegan friends coming back for seconds.
- Additional reporting by Marina Liao
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mercredi 3 juin 2015
Don't Stop at Just One: 22 Healthy Cookie Recipes
Baking cookies often leads to a predicament - one is never enough! Luckily, if you make any of our cookie recipes, indulging a little won't cause a problem. Read on for 22 deliciously healthy cookie recipes.
- Additional reporting by Leta Shy
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There Is a Reason You Overindulge Late at Night
- What your brain is really saying when you are reaching for that midnight snack - Real Simple
- Staying hungry isn't necessarily the answer to a flat belly - Shape
- 10 videos that will help you get a killer core - Self
- Give your achy knees a rest with this pain-free workout guide - Health
- You should avoid these 8 foods even though you think they are delicious - Women's Health
- Check out this fit girl's guide to fueling for your workout - Cooking Light
- The reason you should ditch the deodorant for an armpit detox - POPSUGAR Beauty
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With This Plan, You Only Need 2 Months to Go From Walker to Runner
A runner isn't born overnight; it takes weeks of building up and training the body to get used to moving this way. If running is one of your goals, here's an eight-week plan to get you running 30 minutes straight. Whether you enjoy running outside in the fresh air, or hitting the treadmill at your gym, this plan will turn you into a runner in just two months.
This plan involves three running workouts per week. On the days you're not running, it's OK to work your muscles in other ways by doing different forms of cardio, strength-training sessions, or yoga or flexibility training. As always, listen to your body and adjust the schedule as needed to allow for much-needed recovery time. Begin each workout with a five-minute warmup, followed by a five-minute cooldown.
Here's a printable version of this workout you can take to the gym or share with your friends.
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10 Ways to Be a Better Runner (Without Logging Miles)
If you want to be a better runner, the answer is simple, right? After all, the more you run, the easier it'll become. But what you do off the course can really affect your time and distance as well. Whether you're trying to improve your running stats or you just want to be able to run two miles without stopping, here are 10 ways to be a better runner that have nothing to do with the miles you log.
- Foam roll: If you're running a lot, you'll really feel those tight muscles. Loosen them up to help prevent injuries with these self-massage techniques you can do with a foam roller.
- Fuel up: Before and after a run, think carbs and protein. Carbs help fuel your muscles, while protein builds them up. These pre-workout snacks are the perfect combination of what you need for a good run.
- Cooldown: Your run isn't over until you've spent a few minutes on cooldown stretches. These help relieve muscle tightness and soreness, so you can bounce back and be ready for your next run. Try these postrun stretches after your next jogging session, and see how you feel.
- Do yoga: Regular running leads to tight joints and muscles - regular yoga helps undo it. These must-do yoga poses for runners will open up tight hips, relieve lower back pain, and unhitch those shoulders.
- Stretch for speed: Certain stretches can help you become a faster runner. Try incorporating these stretches for speed into your regular postrunning routine; they'll help you improve flexibility and strength over time.
- Hydrate: Chances are, you're not drinking enough water, which is especially important if you're running a lot. Beat fatigue and muscle cramps by hydrating well every day.
- Energize: Need a little boost? Drink coffee about an hour before your workout - it'll improve your endurance. You can also try beet juice, which studies show may improve oxygen flow in your body.
- Strength-train: If you want to become a better runner, you need to cross train. Complement your running routine with workouts that strengthen muscles like your core, upper body, and quads.
- Sleep: Your body needs to recharge if you want to have enough energy for a good run, so make sure you get between seven and nine hours of sleep per night. If you're not meeting that number, your nighttime habits probably need a revamp. Here are 20 ways to get better sleep tonight.
- Prehab: You'll want to make sure that you're doing everything you can to prevent injuries that can sideline your running hobby. While strengthening muscles, stretching after a workout, and foam rolling will all help prevent injuries, specific prehab techniques are essential for areas where you are injury-prone. Try one of these:
- Pre- and postrun foot stretches
- Exercises to prevent runner's knee
- Ankle-strengthening exercises to avoid twists and sprains
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Full-Body Circuit Workout With Weights
Why do we love circuit workouts? It's simple: they torch calories while building muscle. So we created this efficient full-body circuit that combines several exercises to work multiple body parts at once. And since you can easily do this workout in the comfort of your living room, it's excuse-proof, too. It takes about 20 minutes! All you need is a set of dumbbells between five and eight pounds. Even if you don't have weights, you can still give it a go.
Instructions: After warming up with light cardio for five minutes, repeat each three-exercise circuit twice, resting for 60 seconds after completing one round of an entire circuit.
Find the printable version here.
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Your Toothbrush Probably Contains Other People's Poop
You may have heard this before, but leaving your toothbrush out in the bathroom can lead to some gross consequences. A new study of found just how disgusting - if you share a bathroom, chances are there's someone else's poop on your toothbrush, no matter how you store it.
Researchers at Qunnipiac University tested toothbrushes from communal bathrooms at the university and found that, regardless of storage methods, at least 60 percent of toothbrushes were contaminated with fecal matter. Disinfecting by rinsing with cold water, hot water, or mouthwash failed to help - in fact, all toothbrushes rinsed with mouthwash tested positive for fecal contamination.
The problem, researchers say, isn't so much about your own fecal matter, but poop particles from someone else. Using a toothbrush contaminated with someone else's fecal matter can spread "bacteria, viruses or parasites that are not part of your normal flora," said Lauren Aber, a graduate student at Quinnipiac University. The research team found that of the toothbrushes tested, there was an 80 percent chance that those that were contaminated contained fecal particles not from their owners.
More surprising news from the study: while you may think that using a toothbrush cover will shield yours from germs, the researchers found that those actually became prime breeding grounds for bacteria to thrive. Instead, they recommend following the American Dental Associations guidelines for toothbrush hygiene:
- Thoroughly rinse toothbrushes with tap water to remove any remaining toothpaste or debris.
- Store your brush in an upright position and allow it to air dry.
- Don't cover your toothbrush or store in a closed container.
- Replace your toothbrush every three to four months.
The American Dental Association also suggests storing your toothbrush in antibacterial mouthwash, although notes that more studies need to be done to see if this method actually works for sanitization. Grossed out? Here are more ways to keep your toothbrush germ-free.
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The 10 Commandments of Weight Loss
There's no magic bullet or secret pill - sustainable weight loss does not happen overnight. If want to take off weight and keep it off for good, some major healthy lifestyle changes need to occur in order for your results to last. Here are the 10 rules to live by every day.
1. Thou Shalt Eat Breakfast
Healthy foodie trends may come and go, but breakfast is a must. People who eat breakfast regularly lose more weight, since it jump-starts your metabolism, helping your body to burn more fat. With that said, any old breakfast won't do! Follow this nutritionist-approved weight-loss breakfast formula to choose yours wisely and start seeing results sooner.
2. Thou Shalt Keep It Clean
One of the very fastest ways to see and feel results is to cut out processed foods and fill up on fresh foods straight from the Earth. Whenever possible, opt for whole, natural foods and follow our clean eating dos and don'ts. Once you clean up your diet and cut out the junk, you'll start feeling and seeing enormous changes. After a few weeks, you'll wonder how you ever ate any other way.
Source: POPSUGAR Photography / Jenny Sugar3. Thou Shalt Control Portions
Even when you choose healthy foods, overeating these good-for-you choices can sabotage your weight-loss goals, and you might not even realize you're overdoing it. Use this handy printable chart to start learning about just how much constitutes one serving, or instead of eyeballing your meals, pick up some portion-control products so you can be as precise as possible.
4. Thou Shalt Welcome a Sweaty Workout Session
When it comes to working out and losing weight, 15 minutes a few times a week is simply not enough. For her clients who want to lose weight, Michelle Bridges of The Biggest Loser Australia recommends working out "six days a week, ideally for 50 to 60 minutes at a time," and you can't be afraid to go intense, feel the burn, and build up a sweat. Your clothes should not be dry when you leave the gym! Not every workout has to be a crazy sweat session, but Michelle says three of your workouts every week should be "hard" exercise like interval training in order to see results.
5. Thou Shalt Set Minigoals
As you move along on your weight-loss journey, there is so much more to revel in beyond a tiny number on the scale. Setting specific and personal minigoals like training for a race, slipping into the old pair of jeans, or grabbing heavier weights will help you stay connected and realize just how much progress you're making every day. These may seem like small wins, but they're absolutely worth celebrating.
Source: POPSUGAR Photography / Kat Borchart6. Thou Shalt Drink (More) Water
You'd be surprised just how many people confuse hunger with dehydration. Keeping your water bottle full all day long keeps your body in tip-top shape and helps you steer clear of unnecessary snacking. To maximize your water intake for weight loss, dietitian Julie Upton, MS, RD, recommends "drinking about half of your body weight in fluid ounces of water (or other calorie-free beverages). Cold water provides a brief shock to your metabolism, raising it by about 30 percent so that over the course of a day, your body will burn about 100 more calories."
7. Thou Shalt Plan Ahead
Occasionally enjoying a sweet treat or special meal out are essential parts of any sustainable weight-loss plan, but it only works when you're realistic about your indulgences and learn to plan ahead. Heading to the beach next weekend? Keep your diet extraclean leading up to your getaway. This way you have a little more wiggle room to enjoy as you please. We're big believers in the 80/20 rule over here; eighty percent of the time you keep your diet clean and the other 20 percent of the day you're able to indulge freely. The math is simple: if you eat three square meals a day, three of those meals are the 20 percent of your week up for grabs.
Source: POPSUGAR Photography / Kat Borchart8. Thou Shalt Strength Train
If you were fed the myth that strength training impedes weight loss and messes with results, it's time to change your tune. Strength training builds muscle mass while boosting your metabolism. You might not tip the scale, but strength training is where the real resculpting of your body happens. Once you start lifting and moving through bodyweight moves at home, you'll be hooked.
9. Thou Shalt Rest Well
Getting adequate sleep every night makes sure you have the energy to power through your workout, but it's also been proven to help curb a ravenous appetite, since those who get adequate sleep eat an average of 300 calories less than those who don't. Sleep also surprisingly fights against "fat" genes. In one study that looked at twins, the twin who slept longer had a lower BMI than the twin who did not. In short? Wind down and get to bed earlier. Your body thanks you in advance for supporting all its hard work in the kitchen and the gym.
10. Thou Shalt Remain Positive
When you treat yourself with kindness, you're able to bounce back faster and stay on track for longer. Keep a healthy sense of humor, leave room to laugh, and take it day by day. Every experience won't be perfect, but when you're kind to yourself and keep a positive outlook, this whole weight-loss thing will feel a lot easier.
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A Flatter Belly With Just 1 Move
The secret to amazing abs? This basic workout move. Self shows us how to make it even harder.
Planks. You're probably doing them wrong.
Okay, maybe not. But chances are, you could make this amazing-for-your-abs move even better. "Making simple tweaks to a basic plank helps create more tension throughout your entire core, so you'll see results faster," says Jessi Kneeland, a trainer at Peak Performance in NYC and creator of Remodel Fitness. We turned to her for four simple ways to supercharge the move. She recommends to hold each plank variation below for up to 30 seconds, rest, then repeat one to two more times.
Pull Your Weight
Start in forearm plank. Holding your body still, imagine you could drag your elbows down toward your toes. "It might not look like you're doing anything different," says Kneeland, "but it creates more tension in the abs - and more muscle tension equals better results."
Take a Step
Start in forearm plank with your arms on the floor, but your feet elevated on a step or bench behind you. Hold this as you would a regular plank. Even just a few inches of elevation under your toes will change your base of support and make your abs work harder, says Kneeland.
Straighten Up
Do a regular (straight-arm) plank, but make sure the soles of your feet are perpendicular to the floor, and then gently drive your heels away from each other. "Many people push their heels way back, almost like a calf stretch, and their heels collapse in," she says. "Those things make the exercise easier and less effective."
Stir the Pot
Start in plank position with your feet on the floor and your forearms on a Swiss ball. Slowly move your forearms to the right to make small circles with the ball, keeping the rest of your body as still as possible. Do up to 10 circles, then repeat in the opposite direction.
These tips will take your planks up a notch now - you can thank us with washboard abs later.
More from Self.com:
Your 7-Minute Total-Body Workout
The 8 Things No One Tells You About Doing Yoga
Pop Quiz! When's the Best Time to Go For a Run?
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21-Day Butt-Lifting Challenge
A shapely, rounded, perky tush not only gives you confidence in your yoga pants and bathing suit, but toning your backside will also make you stronger for your active lifestyle whether you run, cycle, swim, dance, climb, or play sports. This challenge takes minutes to do each day, requires no equipment, and is simple enough even for bodyweight-exercise newbies.
Getting started: This challenge consists of five basic exercises that target your glutes and thighs. 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. If the challenge ever feels too easy, go ahead and increase the number of reps, or repeat the circuit for another round.
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The Pros and Cons of Sleeping on Your Side, Back, and Stomach
When it's time to get some shut-eye, not all sleeping positions have the same positive impact on your body. In some cases, the way you sleep could negatively affect your body's well-being - far outside the bedroom. While it's tough to change your habits at first, it's best to know if your preferred sleeping style is supporting or hindering your health.
Sleeping on your back
The pros: This position is great for balancing out your body weight, keeping your internal organs aligned, and preventing neck and back pain. Just be sure to keep a pillow under your knees to help maintain proper alignment of your back.
The cons: If you're a snorer, then you might want to turn to one side; sleeping on your back may make your snoring even worse.
Sleeping on your side
The pros: Lying on your side in the fetal position with your knees bent and a pillow between your legs can help take stress off your back. It's important to use a pillow to keep your head in a neutral position, so your head won't drop and affect your posture. An added bonus is that sleeping on your left side also reduces heartburn pain.
The cons: You're in luck - there aren't really any, since this position follows the natural curvature of the spine.
Sleeping on your stomach
The pros: When you have lower back pain, occasionally sleeping on your stomach can relieve pressure on your disc spaces. I know when I've been leaning over all day, falling asleep like this feels fantastic, since it resembles the Cobra yoga position (lots of pillows required).
The cons: Even if you love to sleep on your stomach, this is the position with the most risk. According to Jonathan FitzGordon, an alignment specialist from NYC, "Sleeping on your stomach flattens the natural curve in the lower back and keeps your head turned to one side all night, which distorts the alignment of the spine in your neck." This position can also exert unnecessary pressure on your nerves, which will cause pins and needles when you wake up.
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11 No-Sweat Ways to Sneak in a Workout During Your Lunch Break
Getting creative with your workout and sneaking one in during your lunch break makes smart use of your time while giving you an energy boost. And when done right, you won't even look like you broke a sweat. All of these suggestions get you away from your desk while changing the definition of taking a lunch break. So do a bit of premorning prep and toss something healthy - or your workout gear - in your bag and sneak in a workout.
- Break it up: Think of your workout as three sessions, one being a 10-minute cardio blast in the morning, another as a 10-minute walk around your office building during your lunch break, and then a 10-minute power yoga sequence to end the day.
- Walking chat: Instead of meeting a friend for lunch, plan a power walk that takes you on a 20-minute trek around the city. And it's a fun break to take while catching up. Pick a route that keeps you moving, and then return to your desk for a quick bite.
- Take the stairs: Before eating lunch, hit the stairs. Spend 10 minutes walking up and down a few flights, which gets your muscles burning, and you'll burn around 74 calories.
- Make a date: Book a session with a trainer or sign up for a group class for a quick and focused workout you can sneak in during your lunch break. Just leave enough time for eating a healthy lunch before heading back to work.
- Run 1 mile: Most can run a mile in under 15 minutes, so prep by styling your hair in a pony in the morning and tossing your running shoes and workout clothes in your bag. Run a quick mile, cool down with a 5-minute slow walk, and then pick up lunch on your way back to the office.
- Team up: Connect with a group of co-workers with the same idea and create a club that meets for a quick workout and group lunch. You can work through a 20-minute bodyweight workout or even head outdoors for a power walk.
- Desk workout: Even if you're swamped, think about switching to a standing desk and using it while multitasking through your lunch, which burns an extra 30 calories per hour. You can also do some seated stretches.
- Go static: Find an unused conference room and do some isometrics. Try variations on a basic plank, which really strengthens your core, arms, back, and legs. You can even do a few timed thigh-burning chair poses.
- Walk for it: Map a restaurant that's just far enough from the office to walk and get lunch, and then walk back. You might have to time the workout a few times to get it right, but once you find a few spots, it's a fun way to mix up your lunchtime routine.
- Book a room: Start a trend at work by booking a conference room for a refreshing yoga session, and you might find a yogi in your office who's happy to lead group lunch sessions. Or press play on any of these yoga sessions that work your entire body.
- Take 10: One of the quickest ways to get a cardio crunch without hitting the gym is doing a Tabata workout. Pack your joggers, leggings, and a tank, and change clothes before heading outdoors to bust through the routine. Cool down with a 5-minute walk, and you'll be totally refreshed without sweating buckets.
More from C9 Champion® at Target
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13 Reasons Why Working Out With a BFF Is Better Than Working Out Alone
Just because we outgrew the buddy system in elementary school doesn't mean we need to ditch the idea completely. Especially, when it comes to working out. Finding the motivation to exercise is hard. Very hard. And after a long day at work, all you want to do is Pitch Perfect character Fat Amy's favorite exercise - horizontal running. To avoid this, however, make a date with your BFF next time you plan to exercise. The buddy gym date is practically foolproof because once you make a plan with a good friend, it's much harder to back out last minute. And if you do, you know they will bring it up next time. Keep reading to see the benefits of dragging your BFF to the gym.
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mardi 2 juin 2015
Lose Weight Faster by Adding These to Your Blender
To kick-start your metabolism, eating breakfast is key. It not only fills you up to help prevent mindless snacking on unhealthy noshables, but it also energizes you for calorie-burning workouts. Smoothies are one of the best breakfasts you can have, because you can throw just about anything healthy into your blender, and all you'll taste is the fruit. To maximize your weight-loss potential, add these ingredients to your smoothies.
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Sorry, Your E-Cigarette Habit Doesn't Come Without Major Risk
Battery-powered e-cigarettes were initially revered as a healthier alternative and method of therapy to help the addicted quit smoking, but according to research presented at this year's American Thoracic Society International Conference, there is little evidence these devices are effective in helping people quit nicotine for good. Even worse, many young people who were educated about the deadliness of a cigarette habit have started vaping since it's been deemed a "healthier" option, and the numbers of new users are staggering. According to the CDC, e-cigarette use among middle school students tripled between 2013 and 2014.
It's true: certain levels of toxic chemicals are lower in e-cigarette vapor than tobacco smoke and one study found them to be less addictive than regular cigarettes, but powering up an e-cigarette doesn't come without any risk. In 2009, the FDA found a number of cancer-causing chemicals in e-cigarette solution, including one ingredient used in antifreeze, and more recently, one 2015 study found that in some cases, when heated at a high-temperature setting, electronic cigarettes can produce significantly higher levels of cancer-causing formaldehyde than traditional tobacco smoke. Some think that opting for a nicotine-free solution in an e-cigarette cartridge removes any risk to your lungs, but new research has found that both the nicotine and nonnicotine solutions damage the lungs, affecting the lining on a cellular level. So far, there is evidence that this change in the lining leads to lung injury and inflammation.
E-cigarettes were introduced to the public less than 10 years ago, and until research has taken place over an extended period of time, we won't know just how harmful they are to our health. With more and more studies being released about the harmful chemicals found in e-cigarettes, why take the risk?
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Torch Calories and Build Lean Muscle With a Power Workout
Torching calories and building lean muscles doesn't need to take all day. Give us half an hour, and we will help you burn up to 300 calories. This 30-minute workout keeps you moving, mixing cardio moves with weight lifting to maximize your metabolism. To burn those 300 calories, you're going to have to push yourself. But we know you're up for the challenge! Grab your dumbbells, between five and 10 pounds; press play; and get ready to burn it up.
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Forget Skinny, I'd Rather Be Strong
I've always been passionate about being active, but I'd be lying if I told you that passion wasn't once attached to the passion to be skinny. Skinny is a word I cringe at now, but for most of my life, skinny was everything.
Part familial and part societal pressure, I grew up truly believing that being thin was synonymous with being beautiful. I've been on a diet for most of my life, not because I was overweight, but because the idea of being overweight was always a lingering worry, taunting me in the background. Although I was active, healthy, and toned, I never felt skinny enough, and it haunted me. I truly believed if I was skinny I would be happy and feel more confident.
The first time I ever gained real weight was my freshman year in college. I was ordering in, eating out, and drinking nearly every night. Immediately, I started up with two-a-day cardio sessions, barely ate a bite all day, then binged on a huge late dinner. At the time, I felt like I was being "good" and taking control of my body. I dropped weight so quickly, but it was at the price of my mental clarity, energy, and happiness. It was an unsustainable solution, and I put back on the weight just as quickly as I had taken it off - I knew I had to go about things in a different way. I cleaned up my act, cut out processed foods, and starting doing yoga every day, but I am embarrassed to admit that yoga wasn't my primary form of exercise just because of all the healthy benefits it brought to my life - I saw it as a way to get skinny. A month into committing to a regular yoga practice, I began to acknowledge that my physical fitness was much more than a number on the scale or a body type I idealized. The stronger I felt in my yoga practice, the better I felt in the rest of my life. I stopped being as concerned about the skinny and started wanting more of that strong stuff.
This desire to be strong helped me realize the myth that lifting weights would bulk me up and make me feel unfeminine was just that - a myth. As soon as I unveiled the truth behind the myth, I started lifting and moving through bodyweight moves at home, and I began to see and feel a huge difference in my shape. I stopped stressing into fitting into a certain body type, because I was attaining something stronger, better, and more beautiful than I had anticipated. I was no longer about the number on the scale or the size of my jeans, and I found so much relief in giving up the numbers. Instead of obsessing over a tiny drop on the scale, I started reveling in the new definition I saw in my deltoids. Instead of trying to squeeze into my too-tight college pants, I realized that my backside had a little lift and was filling out my current jeans beautifully.
Once I realized I didn't need to be thin in order to feel whole or content, I felt like I had been handed the keys to the kingdom. I am both thrilled and relieved that what was once referred to as a trend is starting to have some serious staying power. There is so much power in strength, and even more when there's strength in numbers - I'm so ready for even more women to live by this truth! If you can relate to the anxiety I grew up with or you simply feel like the standard of skinny is unattainable (or, honestly, doesn't sound like that much fun), stop being intimidated by the weight room, and try a workout program that supports your strength. If you're anything like me, it will transform your life.
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The Rock's Diet May Even Rival That of Michael Phelps
One look at Dwayne "The Rock" Johnson, and you just feel like you're getting stronger. The actor and wrestler recently shared his diet and exercise routine with Muscle and Fitness, and the San Andreas star is not messing around.
He eats seven protein-heavy meals a day, and four of those contain at least eight ounces of cod. His midday meal? Just a simple serving that includes a heaping serving of fish, two cups of rice, one cup of veggies, and one tablespoon of fish oil. The actor also fills his plates throughout the day with chicken, steak, and lots of protein powder.
We plugged all his meals into Calorie Count's Recipe Analyzer, and his daily meal plan nearly breaks 8,000 calories, which is more than some people eat in four days.
With such a protein-packed, high-calorie diet, you know The Rock is supplementing with several workouts to keep his muscular physique. His daily routine includes one hour of cardio and 90 minutes of weightlifting.
See the body builder's full diet and exercise plan on Muscle and Fitness.
- Additional reporting by Michele Foley
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Has the Quest For Wellness Gone Too Far?
- See the case against wellness and how society has taken it too far - Real Simple
- The tips you need to hear before hitting the sand for a beach run - Shape
- These 5 books will tell you the secrets of getting a better belly - Self
- Simple tricks to cut down on your sugar intake every day - Health
- All you need to know about the dangers of self-diagnosis - Women's Health
- How eggs can be a vital and healthy addition to your diet - Cooking Light
- 7 quotes that are sure to kick your fitness routine into gear - YourTango
- Make sure you are pool party ready with these stylish looks - POPSUGAR Fashion
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Trader Joe's Best Low-Calorie Snacks
Trader Joe's is my happy place. Aside from all the healthy ingredients like fresh fruits and veggies and some of the tastiest (and cheapest!) vegan options, they are also bursting with unique good-for-you snacks. The next time you're shopping, pick up some of these noshables - all 150 calories or less.
Bars
- Fruit Bar (apple + mango): 1 bar; 90 calories, 2 grams fiber, 20 grams sugar, 0 grams protein
- Fruit Bar With Flax & Chia Seeds: 1 bar; 140 calories, 3 grams fiber, 26 grams sugar, 1 gram protein
- Fruit Wrap (apple strawberry): 1 bar; 50 calories, less than 1 gram fiber, 11 grams sugar, 0 grams protein
- Granola Bar (sweet, savory, & tart trail mix): 1 bar; 150 calories, 1 gram fiber, 9 grams sugar, 3 grams protein
Chips, Crackers, Pretzels, and Other Crunchy Snacks
- Animal Crackers: 17 crackers; 120 calories, less than 1 gram fiber, 6 grams sugar, 2 grams protein
- Baked Lentil Chips: 22 chips; 120 calories, 2 grams fiber, .5 grams sugar, 4 grams protein
- Blue Corn Chips (with sprouted amaranth, quinoa, and chia seeds): 8 chips; 130 calories, 2 grams fiber, 0 grams sugar, 3 grams protein
- Crunchy Curls (lentil and potato snack): 31 curls; 130 calories, 4 grams fiber, 0 grams sugar, 3 grams protein
- Inner Bean (baked black bean snack): 22 pieces; 130 calories, 5 grams fiber, 1 gram sugar, 5 grams protein
- Inner Peas (baked green bean snack): 22 pieces, 130 calories, 4 grams fiber, less than 1 gram sugar, 5 grams protein
- Peanut butter filled pretzels (salted): 11 pieces; 140 calories, 2 grams fiber, 2 grams sugar, 5 grams protein
- Peanut butter sandwich crackers: 12 crackers, less than 1 gram fiber, 3 grams sugar, 2 grams protein
- Popcorn Chips (with chia seeds, flaxseeds, quinoa, and sunflower seeds): 17 chips; 110 calories, 1 gram fiber, 2 grams sugar, 2 grams protein
- Popcorn With Olive Oil: 2 cups; 130 calories, 3 grams fiber, 0 grams sugar, 3 grams protein
- Sesame sticks: 25 pieces; 152 calories, .9 grams fiber, 0 grams sugar, 2.7 grams protein
- Sweet Potato Tortilla Chips: 9 chips; 130 calories, 2 grams fiber, 2 grams sugar, 1 gram protein
- Wheat Crisps: 14 crackers; 130 calories, 2 grams fiber, 4 grams sugar, 3 grams protein
- Woven Wheats Wafers: 8 crackers; 130 calories, 3 grams fiber, 0 grams sugar, 3 grams protein
- Pretzel Slims (everything): 23 pieces; 110 calories, 1 gram fiber, 2 grams sugar, 3 grams protein
Fruit and Nuts
- Freeze Dried Bananas: 1/2 bag, 150 calories, 3 grams fiber, 30 grams sugar, 2 grams protein
- Freeze Dried Fuji Apple Slices: 1 bag, 130 calories, 4 grams fiber, 22 grams sugar, 1 grams protein
- Fruit Crushers (apple banana): 1 pouch; 50 calories, 1 gram fiber, 11 grams sugar, 0 grams protein
- Fruit Crushers (apple carrot): 1 pouch; 50 calories, 1 gram fiber, 11 grams sugar, 0 grams protein
- Just Mango (unsulfered & unsweetened): 4 pieces; 120 calories, 2 grams fiber, 20 grams sugar, 2 grams protein
- Raw Almonds: 21; 145 calories, 3 grams fiber, 1.2 grams sugar, 5.4 grams protein
- Raw Cashews: 17; 147 calories, .9 grams fiber, 1.6 grams sugar, 4.9 grams protein
- Tamari Roasted Almonds: 1/8 cup; 85 calories, 2 grams fiber, 0 grams sugar, 2.5 grams protein
- Trail Mix (Nuts about Raspberries and Chocolate Trek Mix): 1/4 cup; 150 calories, 3 grams fiber, 6 grams sugar, 5 grams protein
Refrigerated
- Cage-Free Fresh Hard-Cooked Peeled Eggs: 2 eggs; 120 calories, 0 grams fiber, 0 grams sugar, 12 grams
- Cold Pressed Juice (green): 15.2 oz. bottle; 100 calories, 1 gram fiber, 11 grams sugar, 5 grams protein
- Cultured Coconut Milk Yogurt (vanilla): 6 oz. container; 140 calories, 2 grams fiber, 19 grams sugar, 1 gram protein
- Guacamole: 2 tbsp; 60 calories, 2 grams fiber, 0 grams sugar, 1 gram protein
- Hummus: 2 tbsp; 80 calories, 2 grams fiber, 1 gram sugar, 2 grams protein
- Muhammara (spread similar to hummus made with walnuts, roasted red pepper, and pomegranate juice): 2 tbsp; 110 calories, 2 grams fiber, 1 gram sugar, 2 grams protein
- Organic Nonfat Vanilla Greek Yogurt: 5.3 oz.container; 120 calories, 10 grams sugar, 0 grams fiber, 13 grams protein
- Organic Soy Yogurt (strawberry): 6 oz. container; 160 calories, 2 grams fiber, 21 grams sugar, 6 grams protein
Frozen
- Fruit Frenzy Bar (raspberry, lemon, strawberry): 1 bar; 130 calories, 1 gram fiber, 30 grams sugar, 0 grams protein
- Gone Bananas (chocolate-covered banana slices): 4 pieces; 130 calories, 1 gram fiber, 12 grams sugar, 2 grams protein
Jars
- Corn & Chile Tomato-Less Salsa: 2 tbsp; 45 calories, 1 gram fiber, 6 grams sugar, 1 gram protein
- Cowboy Caviar (corn, black bean, and pepper salsa): 2 tbsp; 25 calories, 1 gram fiber, 2 grams sugar, 1 gram protein
- Salsa Authentica: 2 tbsp; 10 calories, 0 grams fiber, 0 grams sugar, 0 grams protein
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This Hilarious Video Proves You Shouldn't Obsess Over a Thigh Gap
When we look in the mirror, we tend to focus on the parts of our body we want to change rather than the parts we should celebrate. Many women (and men) can relate to the feeling of wanting to lose that excess weight, whether it be in the arms or thighs. The term thigh gap, used to describe the space between your inner thighs, once dominated social media with images of users trying to achieve a sometimes impossible and unhealthy task through exercise and diet. Since then, the hashtag #strongisthenewsexy, has taken over to promote a more positive view on body image.
In this BuzzFeed video, the creators continue to promote this healthier view of the body by asking men what they think about the thigh gap debate. Not surprisingly, all the guys agree that women look beautiful, whether their thighs are touching or not. One man said, "Usually I am looking for what is there and not what is not there," while another remarked, "I'm imagining all the women I've had the privilege of seeing naked . . . I can't recall a single thigh gap." Their humorous revelations remind us that we shouldn't obsess over our thighs (or any other parts of our body) because no one cares. Not even the guys.
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How to Deal With Insane Hunger When Exercising For Weight Loss
If you're exercising to lose weight, but insane hunger makes you eat more, the pounds may pile on instead of melt away. Talk about frustrating! To get a handle on your increased hunger, we've enlisted the expertise of two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition.
"It's important to have the internal dialogue conversation with yourself that, unless you're training for something intense, you will be eating the same thing on days you work out versus days you don't," say Willow and Stephanie. This sets a mental precedent to avoid situations where you overeat and tell yourself that it's OK because you worked out that day or that you'll work it off later.
You can also control hunger by eating the right foods in order to feel more satisfied. They suggest filling your plate with foods that pack in a lot of volume for fewer calories. Think fruits, veggies, protein, and complex carbs like whole grains and legumes. Limit refined carbs like bread, cereal, crackers, and chips, since those are easy to mindlessly snack on and overeat. When it comes to protein, make sure you're taking in at least 20 grams for breakfast, 30 grams for lunch and dinner, and five to 10 when snacking. Fiber is also essential since it adds bulk to your meals. Aim for six to eight grams per meal and at least three grams per snack to get your daily 25 to 30 grams. And don't forget fats! Nuts, seeds, olive oil, and avocado are also important since they can add to that full feeling, but use them sparingly since they're especially high in calories per ounce. Including good-for-you foods like these will likely lead to eating less and feeling more satisfied overall.
If you're the kind of person who wants to eat all day long, eating smaller meals more often throughout the day can also prevent you from feeling starved. Stephanie and Willow's clients have also had success using hot tea as a way to have something to sip between meals and snacks that keeps them hydrated with some flavor to offer a certain level of satisfaction.
Another great tactic is to time workouts so they happen right before meals. That way you can sit down and enjoy an entire plate of food without feeling guilty. Just be sure to eat a little pre-workout snack 30 to 60 minutes or so before your workout to avoid arriving at your post-workout meal completely famished, which will likely make you want to inhale two plates of food. Eat your meal slowly and drink it with water to fill you up. And remember to listen to your body's "I'm full" signals, so you stop once you're satisfied, not stuffed, even if that means leaving some food on your plate - just save it for your next meal!
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23 Times Yogis Defied the Laws of Physics
Yoga is a practice you can take from fitness classes and apply anywhere you go. If you're an adventurous yogi, you will want to test handstands and hummingbird poses outside of the classroom, from the beach to under the water. These advanced positions require balance, strength, and flexibility, and with years of practice, some yogis can effortlessly pull off moves just about anywhere - including on the ledge of a mountain. Read on to see the most beautiful places yogis have traveled to, all while showing off their insane yoga skills.
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The Clean-Eating Rules to Live By
While keeping calories in check is necessary, being healthy is built on more than numbers. In order to lose weight and keep it off, eating clean can be the key to your continued success. Instead of feeling like you're on a "forever" diet, committing to the clean-eating lifestyle can help you achieve the results you're after and feel more energized than you could have imagined. Here's how to do it.
Stop With Processed Food
One of the easiest ways to get started is to replace processed grub with natural, minimally processed ingredients. Not only are these options more nutritious, but their flavors are also more satisfying. The occasional indulgence is absolutely necessary, but cleaning up your daily diet is one of the best moves you can make to ensure consistent weight loss. Opt for natural whole foods with ingredients you can pronounce!
Eat More Produce
If you're not sure how to snack, always pick up some produce; fresh fruit and veggies will fill you up in a healthy way, and the fiber will keep you fuller, longer. Just like we've got to retrain our taste buds to stop with the salt and sugar, you'll find that your body will beg for produce once you start eating it consistently. These are the cravings we welcome with open arms.
Skip the Added Sugars
If your taste buds have been overloaded by sugar in the past, it's high time to clean things up. Natural sugar from fruit is what you're looking for on a clean-eating plan; the white sugar that goes into baked goods or your supersweet coffee beverage is not. And even if you're not a dessert junkie, you might be shocked at some of the everyday foods like bread and yogurt that pile on the sugar! Start being fastidious about reading labels and skipping added sugars whenever possible.
Learn to Look For Salt
Learning to relish the natural flavors of what you're eating can be a big adjustment if you're taking on a clean-eating plan - and salt is one of the ingredients that manages to sneak its way into strange foods like cottage cheese, bread, and cereal. As you start to exile processed or prepackaged foods from your life, you won't have to be as concerned about high-sodium products, but continue to keep your table-salt sprinkles to a minimum to beat bloat and reduce your risk of cardiovascular disease, stroke, and more.
Cut Back on Caffeine
One cup of high-quality coffee is approved on most clean-eating plans - the Paleo diet has its own strange butter brew you can try if you're inclined - but it's important to keep caffeinated beverages to a minimum. Too much coffee can mess with your energy and anxiety levels and undo all the hard work you're putting in with your healthy food choices. If you must, sub in your second cup for green tea to stay on course.
Back Off the Booze
Alcohol is full of empty calories and tons of sugar, which can mess with all the hard work you put in with meal planning. Keep the booze to a minimum, and opt for an all-natural mocktail or a healthy nightcap when the mood strikes.
Go Whole Grain
Refined grains are one of those sneaky products that always find a way into a grocery cart. It's integral to look for real whole-grain products. Advertisers simply saying that a loaf of bread is multigrain or organic doesn't make it a clean food since many of these items are composed of refined flour. Real whole grains will aid in healthy digestion while cutting back on belly bloat.
Seriously . . . Read the Label
The nutritional info on labels is some of the best defense against culprits that hinder clean-eating success. A low-calorie number is always great to see, but knowing to look for crazy amounts of sodium, trans or saturated fat, or ingredients you simply can't pronounce will help you make the shift toward healthier choices - and understand why you're doing so!
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10 Low-Calorie Late-Night Snacks For Delicious Midnight Dining
While late-night eating may not be as bad for your waistline as you think, that doesn't mean that all snacks are created equal. The best late-night snacks are easy to digest - carbs are good but not too much fiber, protein, or fat - so you don't lie awake from feeling too full. But if your late-night eating includes buttery grilled cheese, ice cream, or gobs of peanut butter, here are a few healthier options for you. Make these low-calorie options ahead of time for quick snacking when the mood strikes!
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Whether You Want to Lose Weight or Fight a Cold, We've Got the Smoothie For You
A smoothie is a convenient meal or snack option anytime - just throw your ingredients in a blender, pour into a glass, and enjoy. Even better: the ingredient possibilities for shakes and smoothies are endless. We should know; we're always in the kitchen creating and re-creating our favorite healthy smoothie recipes. Keep reading to see which healthy smoothies we've been blending up lately!
- Additional reporting by Lizzie Fuhr, Michele Foley, and Jenny Sugar
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Must-Have Healthy Picks For Summer
It's time to get up and get moving now that Summer's in full swing. Luckily, we have just the gear to motivate us: flashy kicks, sandals that are actually good for our feet, and a running belt that stays put no matter where our adventures take us. Plus, we're excited about the Women's World Cup! See what we're loving for June here.
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The Link Between Happiness and Weight Loss
Losing weight is hard work, especially in the kitchen. Besides making your own healthy eats and timing your meals just right, celebrity nutritionist Kimberly Snyder has another tip to help budge the number on the scale that may surprise you.
Her tip? "People always hear: don't eat when you're stressed. I say only eat when you're happy," says Kimberly, author of The Beauty Detox Power ($35). She recommends that clients take a step back from the plate when they are experiencing an unhappy or stressful moment.
As Kimberly explains, recognizing your emotions when eating isn't just about enjoying mealtime, but about digesting your food better as well. Research has shown that up to 95 percent of the hormone serotonin, which regulates happiness, is found in your gut, not just your brain. Some studies have shown a link between this gut serotonin and metabolism, while other studies have shown that stress can increase your need for more serotonin - which can manifest itself as cravings for sugary foods. Low levels of serotonin can make you eat more and crave more foods, particularly carbohydrate-rich ones, so it makes sense that eating when you're happy can put you on the right track to losing weight.
The next time you're rummaging through the fridge or are meeting up with loved ones for lunch, take stock of how you feel. "Don't eat when you're having an intense conversation with your friends, or you're feeling very unhappy in yourself," Kimberly advises. Instead, take a break and walk around the block, or do something else until you're feeling better. If you're in a funk, drinking hot water with lemon before eating can boost your spirits, Kimberly recommends.
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A Kick-Your-Own-Ass Treadmill Workout - No Trainer Needed
Increase your endurance, raise your heart rate, and rev your metabolism with this interval workout. This ladder run - with the speed intervals increasing in duration as the workout progresses - is designed to push you out of your comfort zone to burn some serious calories. If this is not your pace, no worries! Find a speed that works for you, but keep the timing and increases in pace the same.
| Time | Speed/mph | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 5.5 | 0.0 | Warmup |
| 5:00-6:00 | 8.0 | 1.0 | Ladder One |
| 6:00-7:00 | 6.0 | 1.0 | Recover |
| 7:00-9:00 | 8.0 | 1.0 | |
| 9:00-10:00 | 6.0 | 1.0 | Recover |
| 10:00-13:00 | 8.0 | 1.0 | |
| 13:00-14:00 | 6.0 | 1.0 | Recover |
| 14:00-16:00 | 8.0 | 1.0 | |
| 16:00-17:00 | 6.0 | 1.0 | Recover |
| 17:00-18:00 | 8.0 | 1.0 | |
| 18:00-19:00 | 6.0 | 1.0 | Recover |
| 19:00-20:00 | 8.0 | 4.0 | Ladder Two |
| 20:00-21:00 | 6.0 | 0.0 | Recover |
| 21:00-23:00 | 8.0 | 3.0 | |
| 23:00-24:00 | 6.0 | 0.0 | Recover |
| 24:00-27:00 | 8.0 | 2.0 | |
| 27:00-28:00 | 6.0 | 0.0 | Recover |
| 28:00-30:00 | 8.0 | 3.0 | |
| 30:00-31:00 | 6.0 | 0.0 | Recover |
| 31:00-32:00 | 8.0 | 4.0 | |
| 32:00-37:00 | 5.0 | 1.0 | Cooldown |
Click here for a printable version you can take to the gym. Now get running!
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lundi 1 juin 2015
Lauren Conrad Is Not On Board With These Body-Shaming Words
Strong is the new sexy. While many women have shown this with the hashtags #strongisthenewskinny and #strongisthenewsexy, designer Lauren Conrad has taken the positive movement to a new level. Lauren announced on her site that her editorial team will stop using terms like "skinny," "slim," and "thin" to describe getting in shape and instead, they will focus on embracing a woman's strength with words like "fit," "toned," and "healthy."
Lauren wrote:
"When we've talked about getting in shape in the past, words like "skinny," "slim," and "thin" have often come up. Starting this month, we'll be banning any body shaming terms from the site, and replacing them with words like "fit" "toned," and "healthy." We try [to do] this for the most part anyway, but now we're making it official! The word skinny will now be reserved for skinny jeans. My editorial team and I had a long talk about it, and we want to make sure that the focus is on being fit as opposed to a number on the scale. Every body is created differently-and healthy bodies come in all shapes and sizes."
The goal is to celebrate every body shape, which is a movement we can all stand behind. The announcement comes just in time for the June theme of her site, Shape Up, where she'll share fitness and diet tips on getting healthy and in shape for Summer. Let us know in the comments below what you think of this change!
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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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26 Waist-Friendly Green Juice and Smoothie Recipes
Green juice and green smoothies are everywhere these days, and it's no wonder since they're such nutrient-dense beverages. So what better way to celebrate than to drink your greens? If you've been wanting to join the green monster movement, try making your own: it tastes fresher, is less expensive, and can be made to your exact liking. Here are a handful of green juice and green smoothie recipes to get you started!
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Got No Love For Love Handles? 5 Ways to Lose the Weight
There are certain spots where fat likes to hang around. For some, extra padding accumulates in the torso, resulting in a layer of softness above the waistline commonly referred to as the muffin top. Keep reading to find out how to help yours disappear.
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Wearing Sunscreen Could Protect the Health of Your Family For Generations
- How sunscreen could protect you and your future family - Self
- This trick will keep you focused throughout your workday - Real Simple
- The total-body dumbbell circuit that will help you reach your goals - Shape
- Check out the foods you have always been eating wrong - Health
- The sad truth about diets and why they are holding you back - Women's Health
- What you need to know about the health drinks you love - Cooking Light
- The mason jar lunch that everyone should try - POPSUGAR Food
- The truth behind calorie trackers and fitness monitors - Greatist
- The recipes that will make you forget that dessert exists - Fitness
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Skip the Oven: Creative No-Bake Desserts You'll Love
The last thing anyone wants to do on a hot day is bake - cranking on the oven when it's already sweltering outside sounds so unappealing. That's where no-bake desserts come in; they easily satisfy a sweet tooth, no oven required. And because there's no baking involved, they usually take minutes to make and omit the need for overly processed ingredients. Whether you follow a raw, vegan, or gluten-free diet, one of these desserts will surely satisfy. And many of these treats are healthy to boot!
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This 92-Year-Old Cancer Survivor Just Made Marathon History
When you need motivation to convince yourself to go for a run, just think of Harriette Thompson. Harriette, who is 92 years old, became the oldest woman to run 26.2 miles after competing in San Diego's Rock 'n' Roll Marathon on Sunday. The two-time cancer survivor ran her 16th race to raise money for the Leukemia & Lymphoma Society, a cause she holds close to her heart because of friends who have passed away from cancer, as well as her husband of 67 years, who passed away in January.
"That makes it personal, something that I really feel is important," Harriette said to Runner's World. Since she started running at 76, Harriette has raised more than $100,000 for the nonprofit organization.
The former concert pianist finished this year's marathon in 7 hours, 24 minutes, and 36 seconds. Last year, Harriette had broken 92-year-old Gladys Burrill's 2010 Honolulu Marathon record by finishing the Rock 'n' Roll race in 7 hours, 7 minutes, and 42 seconds. The secret to Harriette getting through a long race? The spirited woman revealed that she mentally plays old piano pieces in her head as she's running.
While everyone was cheering for her on the sidelines, she also received support from her son Brenny who snapped photos and videos to document his mother's inspiring journey. Harriette said Sunday's race was going to be her last, but she also shared, "My friends remind me that I say that every year." Read on to see photos of Harriette crossing the finish line with determination and a giant smile.
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