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.
mardi 16 juin 2015
The treatment of medical emergencies such as burns, bites and rashes,healthinessfit,healthiness,healthiness nutritions
is always useful to know at least the basic first aid so that you can address problems such as burns, rashes and Bites when they occur. However, there are a number of cases in which the home remedies are not enough and that it is necessary to obtain a medical treatment for the problem immediately.
healthinessfit
The following are different ways of addressing these problems so that the person can heal quickly and appropriately.
How do processes-you a burning sensation?
There are three "grades" of burns, whose you should be aware.
A burning sensation of the first degree is the one that only affects the top layer of the skin. In this case, the skin will probably pink in this sector and you could begin to see a blister form there. For a burning sensation of first grade, creams that contain Aloe or antibiotics can help reduce the burning sensation and make that cure more quickly.
A second-degree burn is one in which the first and second layer of the skin is affected. In this case, the skin is bright red and in the area that was burned down.
A burning sensation of the third degree is even worse and there are moments in which the skin is burned and the bone can be seen.
In second and third degree burns, it is necessary to obtain an immediate medical attention so that you can be treated properly.
How do you treat a drilling?
There is no home treatment for bites. If you or a next was invaded by a serpent an insect or an animal, it is necessary to obtain medical attention immediately. Of course, this does not mean that you to go to the emergency room, if you have been wrecked by a regular mosquito. But for all kinds of bites that forms an abnormal increase or if you have taken outside voltage anywhere on the skin, there should be checked immediately for all the venom you can obtain contained as soon as possible.
How to deal with a rash?
Rashes can be caused by a certain number of irritants such as detergents, plant pollen, etc. If none of these irritants will come in contact with the skin, the skin may begin to experience itching and skin rash can be seen. The rashes can occur as a torment or can arise from time to time. If you suspect that the rash is caused by an allergy, it is recommended that you consult your doctor for an anti-allergen can be managed. If this is not simply a rash and then you can also try to treat it as home in the first place, eliminating the irritating and then the application of ointment on the rash to calm the itching sensation.
OWL is urgent care is a clinic after hours of work that functions as a mechanism of urgency for the people who suffer from all sorts of medical problems. This clinic consists of a well-trained medical team that takes care of everything from infections to injury. This establishment of urgent care helps you save time
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How do I grow in the course of puberty - 5 things you can do to improve your healthiness and healthinessfit
height growth workshop during puberty is not complicated, but there are some factors that you will avoid any growth workshop. For example, the genes you have inherited from their parents. There are some things you can do to improve your chances of winning the height. I would like to share with you these following methods:-
healthinessfit
1) avoiding trying to stunt its growth of
caffeine is indirectly the if its growth. Caffeine the same does not curb the growth, however, disturb your natural style of sleep and the regularity of sleep during the night.
Take anabolic steroids is also a very bad idea if you seek to grow in the course of puberty, because steroids inhibit bone growth. With the reduced its number of sperm, this is not really a good choice if you are looking for be larger.
2) Start to wear clothes more strict
of a hardening of the clothing will help to accentuate the lines of your body. When you perform extensive clothing, the lines of your body will disappear and you publish shorter. In the election of their clothing, make sure that they fit in good condition and you feel confident in them.
3)Improve its height
women have the possibility to increase its height during the puberty by high heels. This simple technique, but definitely will increase effective 2-3 inches on your height. Women should avoid carrying multiple or apartments. Men can buy special soles that will increase your height.
4) Include garments of dark color in its custody-ROBE dress
dark color is another thing you can do to publish larger. If you are able to look more compact will be subsequently in conditions of increased. Dark colors such as dark blue, green, and black can contribute to the research, both workshop and elancees. Dressed in bleak in the face of the upper and lower body further improve this issue,
5) commit to the team of the Shanghai School to remain
physically active is an excellent way to grow in the course of puberty. Many adolescents neglect this and in turn, does not see all the results. Presentation of the physical activity in your routine can produce higher levels of growth hormone. It is an effective means to remain in their shape and in good health, increasing its height.
GROWING workshop does not have to be difficult or complicated. There are many ways security to take the height and i have highlighted some of these techniques here today. But, like everything else in life, what you have put to you receive. Take action and YOU SHALL BE certainly start to see concrete results, taking consistent is also a key element.
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Get Totally Toned Triceps With This Yoga Move
You've probably done a Vinyasa the same exact way in every yoga class. You know the drill - come into Plank Position (top of a push-up), bend the elbows while lowering down to Chaturanga, sweep forward into Up Dog, and then press back to Down Dog. Well, no more! Once you try this Vinyasa variation that targets triceps and builds upper-body strength, you'll never be able to do a regular Vinyasa again.
Source:POPSUGAR Fitness http://ift.tt/1GuyD74
Your No-Excuses Bodyweight Workout
Let your body be your gym with this no-equipment workout. It's quick and fun and will torch calories while toning you all over. Press play, and get ready to rock this workout. No excuses - it's only 15 minutes long.
Source:POPSUGAR Fitness http://ift.tt/1ccRlEe
6 Next-Level Fitness Apps That Are Going to Change Your Workouts
Working out is so much more fun when you have something motivational to listen to. That's why we partnered with C9 Champion® at Target to highlight the best fitness apps available.
No one likes exercising alone, but thanks to the large number of smartphone apps available, we never have to. From tracking tools that charge you for skipping out on a sweat session to game-like programs designed to make you feel as though you are being chased by zombies, here are six fun fitness and nutritional apps you'll want to download right now.
- POPSUGAR Active (free, iOS and Android): This app comes loaded with fun video exercises that you can do anywhere, like butt-toning yoga and effective treadmill workouts.
- Yoga Stretch ($1, iOS): Don't feel like attending class but want to work on your Vinyasa pose? This app comes with an audio instructor that will make you feel as though you're right in the middle of a yoga studio.
- Map My Run (free, iOS and Android): Use this to track every point of your run, including pace and calories burned, or discover new jogging trails altogether by seeing what routes other users are going on.
- Pact (free): This is the ultimate tool if you want to stay on track of your fitness routine and hold yourself accountable. Set your fitness or nutritional goals ahead of time, and wager money against them. If you hit your goals, you'll get an incentive. Likewise, if you skip a workout, you'll get docked.
- Zombies, Run (free, iOS and Android): You'll be transported to a postapocalyptic world where zombies chase you around the city as you race to collect necessities like medicine and weapons. You'll be surprised how fast you move.
- GoSwim (free, iOS and Android): Summer is officially here, which makes it a great time to incorporate swimming into your routine. Not sure how to get started? This app will provide you with all sorts of training and tips to improve your strokes and time.
More from C9 Champion® at Target
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lundi 15 juin 2015
The Best Snacks to Fuel Your Workout
You've got to have energy to have an effective workout, so let your pre-workout snack help you push yourself to do your best. What works for you the best will depend on when you eat your snack as well as any stomach sensitivity issues you have, but a good rule of thumb is to make your snack a mix of mostly carbs and a little bit of protein for exercise success. Here are a few pre-workout snack ideas that do just that!
Source:POPSUGAR Fitness http://ift.tt/1w8OIee
Here's Your Total-Body Barre Burner
The following post was originally featured on The Fitnessista and written by Gina H., who is part of POPSUGAR Select Fitness.
Today, I have a fun new barre workout to share! Here's a printable which should still be easy to follow. Just remember full range, pulse, and hold.
Visit The Fitnessista to learn more about this workout!
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Around-the-Clock Weight Loss: What to Do Every Hour to Drop Pounds All Day
Losing weight isn't about doing one good thing like going for a run or throwing kale in your smoothie - it's made up of a million healthy choices that you make all day long, every day. Don't view this as a burden; view it as a fun challenge! Every hour is an opportunity to do something that can bring you closer to your weight goal. So tomorrow, when you wake up, here's your around-the-clock guide to feeling slimmer by bedtime.
Source: POPSUGAR Photography / Glen Giffen6 a.m. - Wake up, and sip a big glass of water. It'll fill you up and get things moving to prevent belly bloat. Eat a small snack that offers quick carbs and a little protein such as half a banana and a few almonds - eating first thing jump-starts the metabolism. Now go work out! Morning exercisers tend to work out longer and more intensely than those who sweat it out during other times of the day. Plus, it'll keep the fire lit under your metabolism, so you burn more calories throughout the day.
7 a.m. - Do some stretches in the shower. Eat a filling breakfast that includes protein and fiber - at least 10 grams of each. Don't be afraid to fill up on healthy carbs, because enjoying them in the beginning of the day ensures you'll have time to burn them off.
8 a.m. - Make your lunch for later. These lunch-packing tips will help you lose weight.
9 a.m. - Fill your reusable water bottle once you arrive at work. Sip on it throughout the morning, since staying hydrated will prevent hunger pangs.
10 a.m. - Take a break from work to snack on some belly-filling fiber. Keep it under 150 calories like these snacks.
11 a.m. - Take a few minutes to fill in your food and fitness journal, writing down what you've eaten and how much you've exercised. It'll give you an idea of how many calories you're allowed the rest of the day, and seeing your stats from the previous weeks will motivate you to stay on the healthy path.
12 p.m. - Get moving by going for a walk with a co-worker, bike ride to run an errand, or grab that set of dumbbells under your desk and do these strength-training moves.
Source: POPSUGAR Photography / Jenny Sugar1 p.m. - Eat a healthy lunch that you packed from home that includes low-fat protein, fiber, fresh veggies, whole grains, and fruit for dessert. Enjoy it with nature's calorie-free beverage.
2 p.m. - Take that afternoon meeting for a walk. Whether you're on the phone or meeting in person, walking and talking can help you think more clearly while burning some calories.
3 p.m. - Have a 150-calorie snack to keep energy levels going till dinner. This could include a little something sweet like these 150-calorie desserts since indulging a little can prevent overeating later.
4 p.m. - Sip some green tea. The caffeine will give you a little pep, and green tea has been shown to suppress your appetite and increase your metabolism.
5 p.m. - Walk or bike home from work. Not only will it burn some calories, but it can also relieve work stress, which can trigger overeating.
6 p.m. - Make a low-cal dinner filled with veggies, low-fat protein, and whole grains. Here are some vegetarian options under 300 calories. After dinner is made, put away leftovers before sitting down to eat to prevent going back for unnecessary seconds.
7 p.m. - Brush your teeth while doing this two-minute butt-and-leg workout. It'll tone your tush, and that minty breath will prevent mindless late-night snacking.
Source: POPSUGAR Studios8 p.m. - If you like to relax in front of the TV, do these strength-training moves during commercial breaks.
9 p.m. - Get your workout gear ready for tomorrow morning. Slip into your pj's, and do these yoga poses to encourage sleepiness.
10 p.m. - Snuggle into bed on your way to dreamland. Getting enough sleep is proven to help with weight loss.
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Strengthen and Stretch! The 12 Moves All Runners Need to Do
Whether you're training for your ninth marathon or just want to prevent nagging lower-back pain from your weekly runs, here are the moves missing from your life. Start with these six exercises to help you strengthen your body, run faster, and prevent injury. Then follow that up with these six essential yoga poses to target tight areas that often come from running. Start doing these 12 moves regularly, and you're sure to notice a difference.
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How to Pack Your Lunch For Optimum Weight Loss
You're feeling pretty proud of yourself, strolling into work, carrying your new Bistro Bento with a lunch you packed from home - take that, crazy calorie counts at cafes! But wait - your lunchbox is filled with an 800-calorie serving of homemade mac and cheese. Yikes! While bringing lunch from home can be healthier than heading out at noon, it doesn't mean it's automatically the magic key to dropping pounds. Follow these three tips when packing lunch to ensure you lose weight.
1. Fill It With These Two Things
While a sandwich is one of the most popular choices on the bagged lunch menu, it's not necessarily the best choice for weight loss. Carbs may fill you up, but they can also make your brain foggy and your body feel heavy - which means feeling too tired for that afternoon run and an increased craving for a sugary pick-me-up later. Instead, go for fiber and protein. The fiber takes longer to digest so hunger pangs won't cause you to reach for more calories soon after lunch ends. And the protein will sustain your energy. Aim for at least 10 grams of fiber and at least 15 grams of protein.
2. Do the Math
Since weight loss is a matter of calories in vs. calories used up, it's important to count calories to make sure you're not exceeding your daily limit. Have a specific number in mind for each meal and snack so you don't mindlessly pack lunch - remember that even healthy foods can be high in calories. Depending on your daily calorie intake, this midday meal should be between 400 and 500 calories. Use a website such as Calorie King to help you add up your food, Calorie Count for recipes, or a trusted calorie-counting app to help you keep track of the rest of your meals and snacks.
3. Open Up and Smile
There's already a lot to consider: lunch needs to be healthy and filling, it needs to be low in calories, but it also has to taste good so that you want to eat it and feel satisfied when you're done. You have the best intentions when packing a baby kale salad, but if your taste buds aren't into it, your cravings will convince you to find something better. Speak to your specific desires, and find healthy ways to quench them. That may mean finding ways to lighten up your favorite comfort foods or throwing in a few squares of dark chocolate to satisfy your postmeal sweet tooth.
Here's a sample lunch that utilizes all three of these tips. In the vegan lunch shown in the photo above, the salad is packed with grapes for added fiber and topped with chickpeas and sunflower seeds for additional protein. On the top right is quinoa mixed with black beans, which offers even more fiber and protein. On the bottom right, there are fresh apple slices (more fiber) smeared with homemade mixed nut butter (more protein plus healthy fats) to satisfy dessert cravings. Here's the breakdown:
Salad:
- 2 cups baby spinach: 14 calories, 0.2 grams fiber, 0.3 grams protein
- 10 carrot slices: 12 calories, 0.8 grams fiber, 0.3 grams protein
- 5-inch celery stalk: 2 calories, 0.3 grams fiber, 0.1 grams protein
- 5 cherry tomatoes: 15 calories, 1 gram fiber, 0.7 grams protein
- 1/2 cup chickpeas: 130 calories, 5 grams fiber, 7 grams protein
- 8 grapes: 27 calories, 0.4 grams fiber, 0.3 grams protein
- 1/2 tablespoon sunflower seeds: 23 calories, 0.4 grams fiber, 0.8 grams protein
Total: 223 calories, 8.1 grams fiber, 9.5 grams protein
Side of quinoa:
- 1/3 cup cooked quinoa: 67 calories, 1.6 grams fiber, 2.4 grams protein
- 1/4 cup black beans: 55 calories, 3 grams fiber, 3.5 grams protein
Total: 122 calories, 4.6 grams fiber, 5.9 grams protein
Apple treat:
- 1/4 apple: 23 calories, 1.1 grams fiber, 0.1 grams protein
- 1 tablespoon mixed nut butter: 94 calories, 1.2 grams fiber, 3 grams protein
Total: 117 calories, 2.3 grams fiber, 3.1 grams protein
Lunch Total: 462 calories, 15 grams fiber, 18.5 grams protein
Source:POPSUGAR Fitness http://ift.tt/1BQoe34
This Wedding Ring Lets People Know You're Married, Even in the Weight Room
Source: Instagram user tiffanngonzalez
Crossfitters and kettlebell enthusiasts in gyms everywhere have run into this problem: what do you do with your wedding or engagement ring while you're exercising? Intense workouts can damage or dent your jewelry, while you risk losing your ring during outdoor adventures. If you're the type of person who still wants everyone to know you're married even when you've safely stashed your ring in your gym bag, the creators of QALO ring ($16-$20) have a solution.
Source: Instagram user _organicfitness_
The QALO founders say they developed the inexpensive rings as a way to "show our commitment of marriage and wear a comfortable wedding band that could withstand our active lifestyle." Made of medical-grade silicone, the ring is a temporary replacement for your main bling and lets you be as active and intense as you want without worrying about what's on your finger. Would you showcase your love to your spouse all the time with a QALO ring, or is taking off your wedding ring until it's safe to wear it again enough of a declaration of your devotion?
Source:POPSUGAR Fitness http://ift.tt/1BpFOYt
This 7-Minute Workout Targets Belly Fat
Get the printable version of this seven-minute HIIT workout here!
When it comes to high-intensity interval training (HIIT), the pros definitely outweigh the cons. While it may feel unpleasant to push your body to go faster and harder for that short time period, the rewards are worth it: HIIT helps you blast more belly fat, save time, and burn way more calories (even after your workout is long over) than a lower-intensity workout alone. A recent study published in the American College of Sports Medicine's Health and Fitness Journal found that a few minutes of training at almost your max can accomplish all of this in way less time than a traditional workout. How much less? Try just seven minutes total. The ACSM's interval workout consists of 12 exercises, which should be done at an intensity of eight on a scale of 10; each exercise lasts 30 seconds, with a 10-second rest in between. Repeat the circuit if you'd like a longer workout. Keeping the intensity up - and the rest periods short - is key, so keep reading to learn the moves and then get going! You'll need a mat and a chair or bench.
Source:POPSUGAR Fitness http://ift.tt/1u2pgHy
The Absolutely Ridiculous "Health" Challenge That You Don't Need to Do
If you've been on the Internet lately, you've probably seen photos and coverage of the viral "belly button challenge." You know, the ridiculous "test" to see if you can reach your arm around your back and touch your belly button, supposedly determining if you need to lose weight. According to BuzzFeed, "the challenge started on Weibo, the Chinese version of Twitter," which is why there are many Chinese girls and women posting photos of the completed - or not completed - challenge. Naturally, with the help of the hashtag #bellybuttonchallenge, the test has gone viral, and photos are being posted by women everywhere; some girls even appear to be under the age of 10. As if girls need more reasons to scrutinize their bodies and compare them to unrealistic standards.
Cosmopolitan.com spoke to a weight-loss specialist to find out if the belly button challenge has any credibility in determining one's health status. "If you can touch your belly button from behind your back, you could be in better shape than someone who can't - but you shouldn't have a false sense of security about your health. You might have a small waist and look healthy, but your blood work could show that you're just as unhealthy as someone who weighs 400 pounds," said Charlie Seltzer, M.D.
You're probably tempted to try the challenge now if you haven't already (I was, and no, I couldn't do it). Maybe you have short arms, maybe you're not that flexible, or maybe you're, you know, more concerned with your physical health regardless of the size of your waist. Here's your reminder that strong is the new sexy, and you don't have to listen to what anyone else - or a silly Internet challenge - tells you about being skinny.
Source:POPSUGAR Fitness http://ift.tt/1LbebLK
Hey, Vegans! Complete-Protein Meals Under 400 Calories
If you want gorgeous, radiant locks or to heal fast from that pulled hammy after dropping into a split, then protein is a must. Every cell, tissue, and organ in our bodies is made up of protein, so getting your fill is important when it comes to building and repairing your cells. Protein is made up of amino acids, 12 of which are produced by the body. The other nine, called essential amino acids, must be obtained from our diet. Complete proteins contain all nine, and since red meat, poultry, seafood, eggs, and dairy are complete proteins, those who eat meat and milk are in the clear. If you're avoiding animal products, then you'll need to eat plant-based complete proteins and combinations of foods to make up the difference.
While it isn't necessary to eat complete proteins at the same meal - you can eat beans for lunch and rice for dinner - if you're a busy vegetarian, you'll find it easier to enjoy them together. This dish of Mexican tempeh with black beans and quinoa is a perfect example of a complete protein as it contains both legumes and whole grains. Keep reading for more vegan meal ideas that contain complete proteins - all under 400 calories.
Source:POPSUGAR Fitness http://ift.tt/1GcPKMK
No, You Don't Need to Eat After Every Workout
Whenever I finish a dance or yoga class, my friends begin talking about what they're going to eat as soon as they leave the studio. For years, this was certainly part of my post-workout ritual, and I thought this was what was supposed to happen to help the body recover from the hard work it just went through. You sweat it out during a cardio session, you eat something right after, and you see big results, right? Not necessarily.
In comparison to a strength-training workout where the muscles are broken down and depleted of the carbohydrate glycogen, cardio burns calories by raising the heart rate. You might feel strong and energized after your indoor-cycling class or treadmill run, but if you only completed a 30- or 45-minute workout, there's no rush to eat, since relatively speaking, the fuel you burned is low. According to LA-based dietician Shira Lenchewski, MS, RD, "There's no hard-and-fast rule that says you need to refuel after a short cardio session with anything other than water."
Keep in mind that the above rule doesn't apply when it comes to a longer or more intense cardio session - the more intensely you move, the more energy you use, and as a result, it becomes more important to refuel. When you're training for a race and logging a lot of miles, do your best to eat 200 to 300 calories within 30 minutes of your workout. If you're into kicking your butt with HIIT, intense sprints at the track, or kickboxing, nutritionists agree: you need to refuel and recover with a combination of protein and carbs. Clinical and holistic dietitian Esther Blum recommends a protein smoothie that includes a highly absorbable carb like banana or mango because it "shuts down your cortisol levels and stress hormones and raises your growth hormone levels to help you build muscle mass."
Of course, if you're hungry after your workout, listen to your body, but be smart about what you eat: a protein smoothie is very different from face-planting into a pizza. To help combat post-workout hunger after moderate workouts, women's strength-training expert and author of Lift to Get Lean Holly Perkins recommends making sure you have a nutritious meal two to three hours prior to your workout or enjoy a light pre-workout snack 30 to 60 minutes beforehand. When you fuel your body appropriately, you'll be less tempted to grab the first thing staring you in the face when you walk out of the studio door!
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The Broke Girl's Guide to Exercising
When you're on a budget you have to get creative with your spending habits, and signing up for a pricey gym or class membership is definitely not on your list of splurges. For those who still want to exercise, however, there are inexpensive ways to try that new cycling class you've been obsessing over or that CrossFit workout everyone's talking about. And yes, you can definitely work toward that Beyoncé body without spending an insane amount of money on a personal trainer. Read on to see all the creative ways you can stay fit while maintaining the budget you have set for yourself.
Source:POPSUGAR Fitness http://ift.tt/1IfTTe2
Stretching This Body Part Will Help Eliminate Pain in Your Body
- You should be stretching this part of your body after every workout - Shape
- If your shin splints are bothering you, you should read this - Self
- Protect your skin with the best sunscreen for workouts - Women's Health
- The benefit of exercise you don't always think about - Real Simple
- Clean-eating recipes made easy - Health
- Your Summer farmers market healthy recipe guide - Cooking Light
- How to do a perfect lunge - Fitness
- What health professionals eat to kick-start a healthy day - Greatist
- The only workout circuit you need this Summer - HuffPost Healthy Living
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The Advice Everyone Should Follow From This 60-Year-Old CrossFit Superstar
Sandy Hill is one seriously fit and inspiring woman. After spending 18 months training for the 2015 Reebok CrossFit Games, Sandy took eighth place in the Masters Qualifier Round, sending her straight to the games later in July. Did we mention that Sandy is 60 years old?!
Never one to fall for a fitness fad, Sandy has always led an incredibly active lifestyle. She's the second American woman in the world to ascend all of the Seven Summits, trained with a Romanian gymnastics coach in her 20s, and became a CrossFit enthusiast in her late 50s - completely defying preconceived notions of what conventional aging looks like. To achieve what she's accomplished, it's no surprise that Sandy is committed, but like any person, she experiences moments where she needs extra motivation to stay engaged in such strenuous training. She has a self-proclaimed high threshold for pain, but there's one tip everyone can take away from this awe-inspiring woman: she isn't afraid to address her feelings during a workout.
Sandy never ignores emotions that come up for her during a workout. Instead, she chooses to acknowledge them, and more often than not, she finds that "the feeling is fleeting." It might seem strange, but you'll be surprised what happens once you listen up and try to get honest about what's really going on. You'll often find that any negativity or self-doubt you experience naturally dissipates after acknowledgement; and instead of giving up, walking out, or having a sub-par sweat workout, you're able to recommit and keep going. The next time your strength-training session, sweaty indoor-cycling class, or training schedule feels like too much, think of Sandy. You might not be training for the CrossFit Games, but you'll be amazed at what you can accomplish.
Source:POPSUGAR Fitness http://ift.tt/1JGuUWK
Is It Better to Sleep In or Work Out?
If you can't decide between sleeping in or hitting the gym, this article from Shape will help you figure out if it's worth waking up for an early morning workout.
Staying healthy is so easy, right? Log eight hours of sleep, work out for an hour a day at least five days a week, and steer clear of processed foods. But that math doesn't always add up-trying to fit in the recommended dosage of sleep and exercise, on top of all the other variables in your life (kids! work! relationships!), can seem impossible. So when you're debating the choice of lying in bed for another two hours or dragging yourself to the gym, sometimes shuteye wins.
But is that such a bad thing? After all, some mornings you just don't feel well, or maybe you overdid it yesterday. Is it ever worth it to sleep in and skip the gym? Turns out, science still doesn't have the hard and fast answer (but if you find it, be sure to let us know!). "Both sleep and exercise are main behaviors that contribute to physical and mental health," says Kelly Glazer Baron, Ph.D., a clinical psychologist and sleep researcher at the Feinberg School of Medicine at Northwestern University. Her research has found that clocking at least seven hours of sleep can actually help you work out longer and harder the next day. And the exercise/sleep equation goes both ways-people with insomnia who started a regular aerobic exercise program improved the quality of their sleep and felt less tired during the day, another study from Northwestern University found. (You should also be aware of The Unhealthy Food Cravings Caused by Just One Less Hour of Sleep.)
Considering multiple studies point to the direct relationship between sleep and exercise, there's no denying that you should strive for adequate amounts of both, adds Shannon Fable, director of exercise programming at national gym chain Anytime Fitness. "If that's impossible, try to only sacrifice your sleep two to three days during the week in order to hit the early morning cycling class. Get some extra sleep the other days and on the weekends." That said, there are still a few hard and fast rules you can follow to determine what to do on those tough days when your bed feels oh-so-comfy.
If you got seven to eight hours of sleep the night before . . . You're good to hit the gym, says Fable. Seven to nine hours of sleep is what most adults need, according to the National Sleep Foundation.
If you've been sleeping less than six hours most nights that week . . . It's time to rethink your schedule, recommends Baron. See where you can cut corners to be more efficient: Head to bed 15 minutes earlier or shave 10 minutes off your morning routine to get a bit more sleep. If you're not a morning person, consider a lunch break or an after work gym time. (Try this Insanely Effective 15-Minute Workout when you're crunched for time.)
If you were up all night . . . Definitely skip the a.m. sweat sesh, says Fable. Not only do you need the sleep, but your coordination will be affected, making exercise potentially more dangerous. Your ratings of perceived exertion will also make exercise feel harder than it is, she warns. Even if you're working out at the same intensity as you usually do, sleep deprivation can mess with your mental performance, according to research in the journal Sports Medicine.
If you've only worked out once that week (and it's Friday) . . . If you're aiming for three to four workouts per week, it's time to move, says Baron. Just 40 minutes of moderate to vigorous exercise three times per week can lower your risk for heart attack and stroke, says the American Heart Association. So don't hit snooze!
If you've been consistently killing it at the gym that week . . . Skip your workout, advises Fable. Everyone deserves a day off and your body needs sleep to repair after heavy workouts. Rest days allow for protein synthesis, which is crucial for building muscle, according to a study in the Journal of Strength and Conditioning Research.
If you're sore . . . Sleep in and take a day off. Overtraining can cause a decrease in sleep quality and duration, says Baron.
Related links:
How a Cynical Attitude Hurts Your Health and Wealth
3 Ways Airports Are Making It Healthier to Travel
How Weights and Cardio Cut Breast Cancer Risk
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dimanche 14 juin 2015
25 Salads to Help You Lose Weight
If you're looking to lose weight, salads are bound to be a big part of your life, but that doesn't mean you need to pile on the same old toppings day after day! All 25 of these nutrient-dense salads support weight-loss goals, fuel the body, and satisfy your taste buds with their fresh flavors and healthy ingredients.
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Don't Fear the Free Weights: 4 Effective Dumbbell Exercises For Beginners
Plenty of folks gripe about picking up dumbbells, but there's no need to fear free weights. A few pointers: It isn't necessary to overload on heavy weights right away; start with a pair that feels comfortable for your needs and tires you out in about eight to 10 reps. The last thing you want is improper form that can affect your body's mobility, or worse, lead to injury. Before you start pumping, make sure you know how to use dumbbells correctly. Now you're ready to try these simple exercises that will have you feeling like a pro in no time.
Deadlift With Front Row
Work your shoulders and your backside with this double-duty combination move that's easy to follow.
- Stand upright holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
- Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
- Squeeze your glutes to return to standing, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.
- Do 15 reps.
Use five- to 10-pound dumbbells.
Squat, Curl, and Press
Moving from a squat to an overhead press gets the heart rate going while working your butt and legs.
- Stand with your feet directly under your hips, holding a dumbbell in each hand. Sit back into your squat, keeping the weight in your heels, bringing your thighs parallel to the floor without letting your knees go beyond your toes.
- Push through your heels to return to standing while bringing the weights to your shoulders, performing a bicep curl.
- Stabilize your torso and keep your arms moving upward, performing an overhead press with the palms facing out.
- Lower your arms back to your side to complete one rep.
- Do 10 reps to complete a set.
Use eight- to 10-pound dumbbells.
Bent-Over Row
This beginner-friendly move ups the weight and makes for shapely shoulders and a powerful back.
- Lean forward and bend both knees, remembering to keep a flat back.
- Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
- Slowly lower the weights back to the starting position to complete one rep.
- Do 10 reps to complete a set.
Use 10- to 15-pound dumbbells.
Skull Crusher
Hit the ground to tone up those triceps! Try this simple lying triceps extension, and feel the burn in the backs of your arms.
- Grab a set of dumbbells, and start by lying on your back.
- With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
- Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
- Lift arms back up to starting position. This is one rep.
- Do 10 reps to complete a set.
Use five- to eight-pound dumbbells.
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10 Foods That Help Detoxify the Body
If you went a little overboard and are now feeling the urge to eat clean, you've come to the right place. Since most detoxes are usually calorie-deprivation diets in disguise, it's wise to steer clear of them, but not to worry - there are still ways to get your body back on track. Exercising, cutting out alcohol and refined sugars, and eating a healthy diet do wonders. A little extra help doesn't hurt either.
Here are 10 healthy foods with natural cleansing properties. Include them in your next meal and get rid of that extra junk left over from the big feast.
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The 10 Scary Things That Happen When You Don't Get Enough Sleep
We only spend a third of our life actually sleeping, but the art of catching z's can rule the majority of our lives. Between figuring out our circadian clock, juggling work and home, and battling insomnia-inducing factors, we can't get enough of perfecting our sleep routine.
And we have good reason. Not getting enough sleep can lead to a multitude of not-so-great things. Why is sleep so important? Here are 10 consequences of not getting enough sleep.
- You'll eat more. Three-hundred calories more, to be precise. A recent study found that sleep-deprived subjects, when allowed to eat whatever they wanted, ate more than when they had a full night's sleep, even though they stuck to their normal eating schedule.
- You may not live as long. Researchers may have found the secret to long life - a study found that women who slept fewer than five hours a night were less likely to live as long as those who got more.
- You'll weigh more. Logically, if you are regularly consuming more calories every day it stands to reason you may weigh more, but the weight gain is not only caused by what you consume. Not enough sleep also causes stress on the body, which triggers it to slow metabolism and store fat.
- It shrinks your brain. Researchers found that chronic insomniacs had smaller, less-dense brains, which affected crucial parts of their neurological systems like decision-making.
- It raises your blood pressure. A study found that adults who missed an hour of sleep each night for five years ended up increasing their risk for hypertension by almost 40 percent.
- It increases your risk of getting sick. Not enough shut-eye has been proven to leave people susceptible to cold viruses.
- It can worsen your memory. Ever feel like you can't remember your to-dos after a night of tossing and turning? Those REM waves we experience at the beginning of a sleep cycle can boost memory and creativity, so if you've underslept the night before, try a quick power nap to recoup some of your memory skills.
- You'll skip your workouts. Lack of sleep means lack of energy, which probably means lack of gym time. In fact, research has shown that sleep deprivation is a key reason people stay inactive.
- It makes you cranky. Or, as researchers say, more "primitive." Without sleep, we revert back to a more primal version of ourselves, meaning we can't appropriately cope with emotions or respond maturely to situations.
- You're not on your game. On top of all these consequences, not enough sleep just makes us feel, well, blah. We've all found ourselves reacting less quickly after a sleepless night, not to mention foggy-headed, so if you need to catch more z's, check out some of our eating and exercise tips to help you sleep soundly.
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If You Do 1 Workout, It Better Be This
Build muscle and blast calories with this effective bodyweight workout. And it's excuse-proof, too, because you can do it anywhere since it requires no equipment at all. The workout should take you around 20 minutes, so get moving!
Directions: Warm up with five minutes of light cardio, then repeat each three-exercise circuit three times. Start with 10 reps of each exercise, building up to 15 reps of each move as you get stronger.
Here's a printable version of this workout. Now you really have no excuses!
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At-Home Boxing Workout - It's Only 15 Minutes
Boxing is a killer workout, and Hollywood loves it - it's model Gigi Hadid's go-to workout. We partnered with Prevail Los Angeles to create this 15-minute, at-home boxing workout. You don't need gloves or a bag to get a good workout! Press play, grab some light dumbbells, and get ready for a knockout workout.
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From Head to Toe: The Ultimate Stretching Guide
After a tough week of workouts, give your body some love for all that hard work with a lengthy stretching session. Make sure you start with your neck, giving extra attention and time to the places where you're experiencing soreness or tension. Check out the index below to jump to the perfect place easily.
Jump to:
[Neck] [Arms] [Shoulders] [Back] [Glutes] [Quads] [Hamstrings] [Calves] [Feet]
- Additional reporting by Susi May
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25 Salads in a Jar That Make Brown Bagging Fun
Have you hopped on the #saladinajar craze yet? Not only do these colorful layers look enticing, but with a little prep, you can whip up an entire week's worth, all at once. Buy some mason jars and get ready to be inspired.
Source: Instagram user missshellie
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samedi 13 juin 2015
The Best Before-Bed Yoga Sequence For Slumber
Yoga before bed can be some of your best defense against insomnia. By calming down your body and your mind, you're putting yourself in a better position for sweet and restful slumber. Ready to get to bed? This yoga sequence will save the day.
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This Is Why You Wake Up Completely Exhausted
Do you constantly wake up feeling like you could sleep for another three hours? Not everyone's a morning person, but when you wake up so tired you have a pounding headache, pour orange juice into your cereal, or practically fall asleep while checking your morning emails, then something's not right. Keep reading to find out what might be preventing you from waking up energized.
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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 with butt exercises 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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Celebrity Snaps That Prove Working Out Can Be Fun
Some days it's easy, but other times, keeping up with your healthy lifestyle can feel like a serious struggle - and we'll take whatever healthy inspiration we can get! If you're in need of a push out the door and into the gym, check out the awesome Instagram action that some of our favorite healthy celebrities recently shared. From Demi Lovato sharing a sweaty post-workout shot to Lena Dunham showing off her hilarious emoji workout tights, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
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The Quickest Muffin-Top Workout
Even if you only have five minutes, you can fit in an ab workout. This workout targets the obliques to tone the muffin top and will work your middle from all angles. So press play, and get ready to work it!
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Find Out What It Means to Eat Clean
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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Dynamic Yoga Sequence to Build Your Best Bikini Body
Sure, yoga is great for calming the mind, but this ancient practice can also give you a strong and sexy body to boot! Get psyched for beach time with these 12 challenging yoga poses that will tone your tush, thighs, abs, and upper body. Follow this 12-pose sequence through on the right side, and then repeat on the left.
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vendredi 12 juin 2015
From Soups to Smoothies: 19 Recipes For Kale
Even though kale might be one of the healthiest veggies around - it's packed with vitamins, minerals, and cancer-fighting phytonutrients - it's also incredibly versatile. It's great in soups, smoothies, and almost everything in between. Here are 19 ways to prepare this hearty, healthy green.
- Additional reporting by Emily Bibb
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The Diet That Beyoncé Credits With Helping "Get the Weight Off Fast"
One look at Beyoncé's Met Gala appearance and it's clear - the singer's diet is working. Beyoncé recently appeared on Good Morning America to discuss just how much she loves being a vegan (and to announce her new 22-day vegan meal delivery service as well). In a video on the morning show, Beyoncé admits that she "is not naturally the thinnest woman, and I have struggled since a young age with diets. And finding something that actually works for me and actually keeps the weight off has been difficult for me."
Beyoncé and husband Jay Z first tried a sustained vegan diet in December 2013, when they completed a 22-day vegan challenge. They've done the challenge since then, and today Beyoncé credited it as the only way she's been able to drop pounds in a sustainable way. "[I] got the weight off fast, and the weight stayed off," she told the morning show. Other benefits? "I felt like my skin was really firm, a lot tight[er] than when I deprived myself of food," she said.
Beyoncé's new business venture with longtime trainer Max Borges is a vegan meal delivery service, but you don't have to drop $9 to $15 per meal to reap the benefits of a vegan diet. Try one of our 22 vegan dinners to help you eat fresher, whole foods, one dinner at a time.
Related: Beyoncé's Showstopping Secrets to Staying Fit and Fierce
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7 Healthy Trader Joe's Copycat Recipes
We're huge fans of Trader Joe's ideas and options, but there are often ingredients we wish were left out of the mix. All seven of these copycat recipes are inspired by the classic Trader Joe's meals and snacks we love, only lightened up and more aligned with your healthy, clean-eating goals!
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Must-Have Products to Keep Portions Under Control
Making your own snacks and meals is a surefire way to help you keep track of calories and maintain your weight. Since eyeballing your servings can be iffy, keep yourself honest and prevent overeating with these portion-control products.
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What You Learn From 30 Days of No Booze, Sugar, Gluten, or Dairy
Blogger Grace Boyle of Small Hands, Big Ideas describes what it's like to go through a 30-day cleanse.
I embarked on a 30-day food challenge. It was pretty strict. At a high level, I couldn't have:
- Gluten/Wheat
- Dairy
- Booze
- Sugar
That eliminates a lot of things we enjoy in our daily consumption of food. But ensures for a lot of clean eating, and it also promoted points for sleeping eight hours, five days a week of working out (I didn't always get five, but always worked out like I do anyway), and 10 minutes a day of meditation or some sort of quiet time without technology.
Today is the last day of the challenge, and I'm happy to say I stuck to - I'm most happy about the no booze and no sugar.
The biggest win for me was about forming new habits. There are a lot of two-week cleanses or 10-day challenges, and for me, I knew I needed to do a full 30 days. I feel like anyone could do anything for 30 days, and I needed to commit to it - all or nothing. No point to skimp here or there - might as well do it all the way. Besides a few little hiccups, or not being able to control what my food was cooked in or when I ate out, I was as strict as could be.
What I learned:
- Clean food can be good. I scoured Instagram, Pinterest, magazines, etc. to find delicious recipes that were clean eating/Paleo-inspired, and when I cooked for people, they all enjoyed it. It wasn't like I was limiting myself from all good food, because whole and healthy food is good too, banishing the misconception that you have to eat bland food to eat clean.
- I cooked a lot more. I love cooking, so that was great to get back to. Especially in the Winter, I've gotten into habits being so tired after work or working out, so we would resort to takeout or throwaway meals, because it was easy (frozen pizza anyone)? Not only does it save money, but it's also good to cook together and find that balance of being creative in the kitchen.
- I slept better. I don't sleep well even with a few drinks, so I slept really well the last 30 days.
- I felt very clear. I think it's largely to do with gluten, but I generally didn't feel foggy. Your food and diet have such a big impact on this.
- Self-control is an amazing thing. I felt powerful and loved knowing that I didn't "need" anything and that I'm not addicted to anything. It's a good feeling to be able to say no and put my foot down, and that's that.
- Muscle weighs more than fat - go by how you feel. The point is to feel good. I don't own a scale, and with all the heavy lifting I do at CrossFit, my weight doesn't really reflect what I look like (or feel like). I did weigh myself near the end of the challenge at a doctor's appointment, and I was let down to realize I weighed the same as I remembered, perhaps even more. After talking myself off a ledge, I reminded myself that I feel good and fit into clothes far better than before. I also measured inches before and after, and lost a total of 7.5 inches (waist, bust, thighs), which is where it really matters for me. In my waist alone, I am down 3.5 inches.
- This particular challenge eliminated not only sugar but also healthy ones like honey, for instance, so because this challenge is so strict, it isn't really that sustainable. I still want to have the flexibility to go out and enjoy with friends, but I think I've swung the pendulum back. I think, for most of the time, I will eat clean and, for a smaller percentage, eat when I feel good and right without being stressed. Now that I saw that I can do it and that I feel better overall, I'm apt to try it more often than not.
- If you set your mind to it, you can do it. The biggest fear I had, was that I would fail and that I wasn't strong enough. That I'm just that fat kid who wants to eat a bag of cookies and can't restrain myself (parts of this may always be true because I truly love food). I held off on similar challenges at my own CrossFit gym because of the pressure and I felt too overwhelmed. Finally with other co-workers doing this with me and feeling stuffed from the holidays, I decided to take the leap. It's a huge resurgence for me to remember that my physical and mental toughness is strong. I did have a few freak-outs during the 30-day period, I'll admit that, and there were times where I had to forgo social outings. I missed certain foods a lot or watched everyone indulge in cheese and wine while I chugged soda water, but it was worth it. And I made it. Unscathed even!
Although today is the last day, I'm not rushing off to get a bottle of wine and I will keep cooking more and probably eating like I have for the last 30 days (with some windows for fun). For now, I'm going to give myself a hug and relax a little though. 'Cause, I did it!
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Do You Have a Stomach Bug, or Was It That Chicken Salad?
It's that time of year when illness spreads like jam on toast. Have you been hit by a stomach virus? Or maybe it was food poisoning? It's good to know which it is, so you know whether or not you are contagious or if other people shouldn't eat the mystery meat in your fridge.
| Stomach Virus | Food Poisoning | |
|---|---|---|
| Cause | Passed by a virus that attacks the intestines; you catch it by coming in contact with someone who is infected, or by touching something he or she has touched. This virus can also be passed on through contaminated food or water. | You get it by eating contaminated food that contains infectious organisms, bacteria (like E. coli), viruses, or parasites. |
| Symptoms |
Symptoms appear one to two days after exposure to the virus and usually last for one to two days but can last for up to 10 days. |
Symptoms can show up within hours of eating contaminated food, but exposure to certain contaminants may not cause symptoms until a few weeks later. Sickness lasts from one to 10 days. |
| Complications |
|
|
| Method of diagnosis | A doctor will ask about your symptoms or take a stool sample. If they see bacteria, they know it's not a bug. | A doctor will ask you questions about food you've eaten and how long you've felt symptoms and will perform tests such as checking your blood and stool. She may also check for parasites. |
| Treatment |
|
|
| Prevention | Avoid coming in contact with an infected person or anything he or she has touched. Wash your hands thoroughly and often, especially before you eat and after you use machines at the gym. Don't share personal items like cups, utensils, or towels. | Keep your hands, cooking surfaces, and utensils clean. Keep hot food hot and cold food cold. Throw out food that has been sitting out or foods you're not sure about. Cook foods safely and thoroughly. For more tips, check out this post on preventing food poisoning. |
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13 Reasons to Sweat It Out With a Workout Buddy
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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These Bodyweight Exercises Could Help Determine Your Lifespan
- The fitness tests that could determine your life expectancy - Shape
- The ingredient that will transform your breakfast - Self
- Cold temps could be the answer to shedding a few extra pounds - Women's Health
- You probably believe these 4 allergy myths - Real Simple
- Yoga moves to help fight cellulite - Health
- Clean eating out is possible at these restaurants - Cooking Light
- The brutal truth you need to hear about body image - Greatist
- Your kitchen could be causing you to pack on the pounds - Fitness
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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've 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 make you want to reach for sugary pick-me-ups. Alcohol can have the same effects on sleep and can also make you feel down and decrease your inhibitions and your ability to say no to overindulging. 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 to 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*ck 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 containing dates and sunflower seeds. Then once the cravings subside, you can go back to eating clean and healthy.
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These Workouts Will Help You Have Earth-Shattering Orgasms
Reaching that perfect orgasm can be a struggle for some. YourTango shares amazing workout tips that will help you get that big O.
Eric Amaranth, a sex life coach, tells you how to target your workout for hotter O's.
It is absolutely true that a sex life can be enjoyed regardless of the shape someone is in. My sex life coaching works for a wide range of body types. It is also true that people in better shape have certain advantages in the bedroom. This blog post will cover several of the most relevant muscle groups for both women and men plus the effect they have on your sex and orgasm quality and possibilities.
1. Abs
This muscle group is one of the most important for men or women on top. The abs are called on most to drive the pelvis during missionary and sideways missionary intercourse, which is still quite popular. Speeding up the rhythm of his thrust multiplies the effort required to keep up that pace. Slow is also great, it can contribute perfectly to big orgasms, and fast can make it feel like a blur of friction that isn't as good as the details you can feel with a slower pace.
That being said, fast has its place and specific advantages too. There are times when certain types of penetration must be done at a rapid rate based on the needs of his partner's body/genitals to reach orgasm or have the best time possible. There are still other situations that have nothing to do with the receiving partner's needs and everything to do with the man expressing his overpowering desire for his partner and masculine sexual intention.
Abs also play a lesser role in many other positions because they will be recruited for most forms of thrusting. This is why I put ab workouts at the top of the list. The more crunches you can do, the more endurance you'll have, which translates into being able to thrust rapidly for a longer period of time. This is exactly what your partner may need for a favorite type of big orgasm. Triggering certain orgasms in a given person can also require specific forms of energy-intensive stimulation. If you have what it takes to trigger it, great! If not, then that's okay, but it's time to get back in the gym.
My favorite way to workout my abs is with an abs machine that allows me to up the weight over time in a precise way. After you do crunches to a certain point, curling your own body weight won't be enough for further gains. Crunches on the floor are hard on your tail bone and lower back. You also won't be able to add more weight resistance to your crunches in a way that is easy to manage for the majority of people. I've seen my most consistent gains in my abs since using a crunches machine.
2. Quads
This muscle group is equally important to abs for both women and men. Strong, developed thighs allow a woman to sit astride her man (or penetrating woman) and buck and grind for as long as she wants or needs to drive him or her or herself over the edge into a big-O. This is a popular position for indirect clitoral stimulation during intercourse which works nicely for those women with a clitoris sensitive enough to build up and orgasm from vaginal penetration, plus indirect clitoral stimulation against her partner's pelvis. Even if a woman is not sensitive enough, she can still use this position and combine other forms of direct clitoral stimulation with it.
I have a personal attraction to women with developed thighs. I call these thighs "sex engines" because besides looking sexy, driving a woman's thrusts during female superior/cowgirl is one thing they're made for. This position when done a certain way provides a unique form of stimulation to the head of the penis via her cervix.
Thighs are also important in other positions for men, as well; particularly positions with men and doing the thrusting on their knees. The usual weight training for thighs are good: squats and quad-targeting machines. On any of my weight training workouts, I follow a pattern of 10 reps at such and such weight, rest one minute, 8 at a bit higher weight, rest one minute, then a weight setting where I can do 4 to 6 reps before my muscles can lift no more. Rest for two minutes, then do 4 to 6 again. I repeat two more times and then I'm finished with that muscle group.
3. Butt
The glutes are a big deal in sex, both practically and visually. For both genders, it's simple: everyone loves to view and touch a partner's toned, attractive bum. On a practical note, the glutes do join with the abs to help give locomotion to thrusting and other hip movements. This is an opportune time to mention that one of the things I learned early on was that rocking hips are not just a male form of physical sexual expression.
I found that women also rock their hips often as their body's way of expressing the enjoyment of the sensations. I was taught that hip bobbing in women is often good to build arousal because it is sexual body language and will urge the mind to go into a more deeply aroused place. I suggest to female clients, as does my mentor, to experiment with different levels of hip bobbing and thrusting to see how it affects them and makes things better.
I've tried a number of different exercises that do work the glutes, but no exercise does it for me like a glutes machine...not even squats. Squats can't isolate the glutes like that machine can. I don't see them in every gym, but look around in yours and try it out for a month or two using the workout method I described above. Because glutes are a large muscle group, you'll see noticeable changes faster than in smaller muscle groups like the arms. Speaking of which....
4. Arms
We all know women love men with a pair of muscled arms. It reminds me of what men lust for in breast size and shape. The visual appeal is obvious and also the strength they can exert during sex is exciting. Specifically along these lines is going back to endurance again. The stronger the arms, the more endurance they have to do manual sexual skill sets (using your hands and things held by your hands) that require higher energy output for a given partner whose sex organs need more speed and power to best facilitate specific types of intense orgasms. Not running out of juice right as she's rising up to climax was a good reason for me to get into curls and triceps work.
I like doing standing dumbbell curls for my biceps and standing cable pulldowns for my triceps. They are done with the same format as above. My decision to target first the specific muscle groups that serve me best in sex turned out to be a very good idea.
Two more things:
- Google different workouts to increase breast size. You won't increase the breast tissue volume, but a bit more prominence of the pecs will improve the overall look.
- I prefer sprints and then resting for a minute or two on the treadmill rather than long-distance running for cardio. That being said, throwing some cardio in there is really good, as well, for stamina during intercourse.
As always, I speak in my blog about the basics and omit a lot of details. The details are what my clients enjoy. Contact me today to schedule a complimentary 30 minute session to give my sex life coaching a try.
More From YourTango:
19 Playful and Supersexy Texts to Keep Things HOT
A Woman's Guide to Masturbation
This Woman Wore a Vibrator Around Town - and Let Her Husband Control It
Men Love These Sex Positions
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Is a Pooping Stool the Answer to Your Bloating Issues?
Recently at a good friend's dinner party, while using her bathroom I noticed a stool next to the toilet. Her kids were way past the small-kid stage of needing a step in order to clamber onto the potty seat, so I made a casual joke about her needing it after one too many glasses of wine. She pulled me aside, got a very serious look on her face, and said, "No. I use it. To poop."
And there you have it. My mind was blown right then and there. As she explained how she used the stool - thankfully sparing me any specific details - it made total sense. Get ready because I'm about to lay down some serious bathroom talk.
The issue with sitting while having a bowel movement is that it totally blocks the flow from your colon. We all have a Puborectalis muscle that squeezes around the place where the colon meets the rectum, helping to maintain continence (it prevents solid waste from falling out until you're ready). Sitting only allows that muscle to partially relax, which is why it can take people a long time sitting (and straining) for anything to happen. When your body can assume a squatting position with your knees above your hips, it relaxes the Puborectalis muscle fully and allows your colon to empty quickly and completely.
There are even slanted stools specifically designed for this purpose, like the Squatty Potty. This space-saver has a cutout in the middle so it fits around your toilet when you're not using it. You can also buy a regular step stool so no one knows what you're using it for; just make sure it's the right height, allowing a comfortable squatting position.
Beginner squatters can keep their bum resting on the seat, but for those more adventurous types, you can try putting all your weight on the stool and actually squatting (heck, you'll get in a great butt and thigh workout while you're at it!). And don't feel frustrated if things don't go as planned on your first go at it - this could take some time to figure out the right stool height and feet positioning. And you might be surprised how much more you can eliminate from the simple act of opening up your hips. If constipation is all too familiar, this may be the cure to your digestive woes.
If you've never heard of using a stool for your stool, your skepticism is understandable. But hey, if you made it this far reading all about squatting while pooping, there's some part of you that's intrigued and can't wait until the urge comes on so you can try it for yourself. One thing we can all agree on is that it's amazing what taking a proper poop first thing in the morning can do for the soul - it sets the tone for the entire day. You owe it to yourself, and those around you to have a happier morning by giving this a try. It could change the way you poop forever.
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This Is How to Bust Through a Workout Plateau
Breaking through plateaus requires hard work. That's why we partnered with Propel Electrolyte Water, which comes packed with electrolytes to keep you working hard through any fitness routine.
If you've ever felt completely unmotivated during a workout or just stopped seeing results entirely, you might have hit the dreaded fitness plateau. The first few weeks or months of a new exercise routine might help you gain muscle and achieve your overall wellness goals, but once your training becomes routine, it can get harder for your body to build strength and respond to the work you're putting in. But the good news is that you can do something about it. By introducing new hurdles, your muscles - and your attitude - can get a quick recharge. Here, six ways to bust through your workout plateau like a pro.
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9 Healthy Changes That Burn More Fat
Ready to boost your body's metabolism and burn more fat? There's no reason to go overboard with any crazy supplements, but there are plenty of easy, healthy ways you can support your goals all day long. From your morning routine to your before-bed rituals, practice these tips to start seeing results.
- Additional reporting by Leta Shy
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jeudi 11 juin 2015
The Best Cardio Music For Summer 2015
Quality music makes or breaks my workout. It doesn't matter how committed I am to my goals or how prepared I am for my class or run; if my music is off, the sweat session is subpar. If you can relate and are in need of a music refresh, this playlist is just for you. All you need to do is plug in and get moving - full of songs currently topping the pop charts, this playlist takes care of the rest. Subscribe to the Spotify playlist, and check out the full list of tracks below.
- "Be Together" - Major Lazer, Wild Belle
- "Runaway (U & I)" - Galantis
- "Hey Mama" - David Guetta, Bebe Rexha, Nicki Minaj, Afrojack
- "Rock It Out" - Crush Effect
- "She Came to Give It to You" - Usher, Nicki Minaj
- "Waiting For Love" - Avicii
- "Lean On" - Major Lazer
- "Queen of Peace" - Florence + The Machine
- "Verge" - Owl City, Aloe Blacc
- "Emergency" - Icona Pop
- "American Oxygen" - Rihanna
- "Break Free" - Ariana Grande, Zedd
- "Often (Kygo Remix)" - The Weeknd
- "21" - Hunter Hayes
- "The Night Is Still Young" - Nicki Minaj
- "The Handler" - Muse
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11 Things You Hate When You're Trying to Lose Weight
Losing weight sucks. Plain and simple. Certain people make dropping those pounds even harder, but there are also certain things you can't stand because they make you want to eat and eat and EAT! If you're trying to slim down, you'll want to avoid these things.
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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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