Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
jeudi 2 juillet 2015
This Is Why Your July 5 Morning Run Could Be Unhealthy
- Why your July 5 morning run could be unhealthy - Self
- Everything you need to know about matcha tea - Real Simple
- What unused vacation days are costing you (besides your tan) - Shape
- 20 things you shouldn't do before bed - Health
- The 20-minute workout that'll help you get a dancer's body - Women's Health
- Smart strategies for staying hydrated - Cooking Light
- How many rest days do I really need? - Greatist
- Hot Summer nights call for easy margherita pizza pasta - POPSUGAR Food
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It's a Cardio Day - So Get Moving!
It's time to do some cardio in our No-Excuses Workout Challenge. And today we are putting you in charge! You get to pick how to get your heart rate up. It doesn't matter what you do, as long as you keep moving for 30 minutes. The easiest option is running; just lace up your sneakers and hit the streets. But you can also take Zumba, hit the pool, or hop on your bike. The options are endless.
If you have access to cardio machines, like a treadmill or an elliptical, and want a plan to follow, we have you covered. Here are two options.
Treadmill
| Time | Speed (MPH) |
Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 4.0 | 2.5 | Warmup |
| 5:00-6:00 | 5.0 | 1.0 | |
| 6:00-7:00 | 6.0 | 1.0 | |
| 7:00-8:00 | 5.0 | 1.0 | |
| 8:00-9:00 | 6.5 | 1.0 | |
| 9:00-10:00 | 4.0 | 1.0 | |
| 10:00-11:00 | 6.5 | 1.0 | |
| 11:00-12:00 | 5.0 | 1.0 | |
| 12:00-13:00 | 7.0 | 1.0 | |
| 13:00-14:00 | 5.0 | 1.0 | |
| 14:00-15:00 | 7.5 | 1.0 | |
| 15:00-16:00 | 4.0 | 1.0 | |
| 16:00-17:00 | 6.5 | 1.0 | |
| 17:00-18:00 | 5.5 | 1.0 | |
| 18:00-19:00 | 7.0 | 1.0 | |
| 19:00-20:00 | 5.5 | 1.0 | |
| 20:00-21:00 | 8.0 | 1.0 | |
| 21:00-22:00 | 5.0 | 1.0 | |
| 22:00-23:00 | 7.0 | 1.0 | |
| 23:00-24:00 | 5.5 | 1.0 | |
| 24:00-25:00 | 6.5 | 1.0 | |
| 25:00-30:00 | 4.0 | 2.0 | Cooldown |
Elliptical
| Time | Resistance | Incline | SPM* |
|---|---|---|---|
| 0:00-2:30 | 3.0 | 5.0 | 110-130 |
| 2:30-5:00 | 5.0 | 7.0 | 120-130 |
| 5:00-10:00 | 9.0 | 11.0 | 130-140 |
| 10:00-15:00 | 9.0 | 13.0 | 130-140 |
| 15:00-20:00 | 9.0 | 15.0 | 130-140 |
| 20:00-25:00 | 11.0 | 15.0 | 120-130 / Go backward |
| 25:00-27:00 | 9.0 | 15.0 | 130-140 / Go forward |
| 27:00-30:00 | 5.0 | 5.0 | 120-130 |
*SPM = Strides Per Minute
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This Track Workout Will Have You Running Like a Pro
If you want to become a faster runner (and, after all, why wouldn't you?), logging endless miles on a leisurely run isn't going to cut it. Instead, scheduling regular sprinting workouts - the kind that leave you out of breath and dreaming of your couch - will help you pick up the pace when it counts. This workout, from Blue Benadum, head coach of Nike+ Run Club in LA, will definitely get your heart racing.
Speed workouts like these are particularly important for long-distance runners who'd like to improve on their PRs, but anyone who wants to shave seconds off their normal everyday pace should add these to their routine. "From milers up to marathoners, every runner will benefit from speed training," Blue says. Start with adding speed workouts to your regular running routine twice a week to see results.
Note: If you don't have a nearby track, Blue recommends breaking this workout into the suggested "equivalent time" segments below. For sprints, percentages are based on your all-out pace, so a sprint at 95 percent would be a perceived 95 percent of your maximum speed.
Here are some terms you need to know:
Turnarounds: Sprint 100 meters, then turn around and sprint back for one full rep.
Mile/5K pace: How long it takes you to run just one mile or a 5K (3.1 miles). Your mile pace will be faster than your 5K pace but slower than your 90-percent sprint.
| Run | Equivalent Time | Pace |
|---|---|---|
| 4 x 100m turnarounds | 4 15-second sprints | 90 percent of max |
| Rest 60 seconds | ||
| 400m | 60-second run | Mile pace |
| Rest 60 seconds | ||
| 4 x 100m (100m recovery after each) | 4 15-second sprints, jog back to start after each | 90 percent-95 percent of max |
| Rest 60 seconds | ||
| 800m | 2-minute run | 5K pace |
| Rest 60 seconds | ||
| 4 x 100m turnarounds | 4 15-second sprints | 95 percent of max |
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From the Inside Out: How to Feel Confident in Any Summer Outfit
Before you rock your bikini and expose more skin than usual, it's natural to feel a little nervous. If you can relate to this sentiment, then forget what everyone else will be thinking and start focusing on how you want to be feeling. Looking good in a bikini doesn't necessarily mean having a rock-hard body - it's all about your confidence! If you're tired of being in a cover-up all Summer long, then take these tips to heart the next time you slip your suit on.
Your Suit
While almost no one loves to go swimsuit shopping, it doesn't have to be such a painful process. Bring a close confidant or trusted friend along for advice, and take a few moments to touch up your hair, shave your legs, and add a little self-tanner. If you feel comfortable in your appearance from the start of this shopping trip, then it will be easier to keep up your confidence once the street clothes come off. Once you're in the store, grab a variety of suits in tons of sizes and styles to find the best bathing suit for your body. This will not be a quick in-and-out trip; you're going to need to spend a decent amount of time trying things on to find out what feels best.
Your Diet
A strict, unwavering diet is not sustainable for continued success. Even nutritionist Heidi Skolnik says there's "nothing pretty [about] looking four pounds thinner because [you] starved yourself the week before." Instead of keeping a rigid list of foods you can't have before you sport a bikini, focus on what you can (and should) enjoy all the time: clean, unprocessed whole foods. If you're one day out from the beach and in a bind, then try our one-day debloating meal plan full of fresh, satisfying recipes. You can't make a huge change overnight, but choosing foods that serve your body will help you feel lighter the next day.
Your Posture
Good posture is not only essential for your spine's health, but it can also help you look 10 pounds thinner. If you know you tend to slouch, then visualize your new posture not like the letter "C" but more like the letter "S." Untuck your pelvis, engage your abs, and drop your shoulders back and away from your ears. This physical shift in your stance is a great tip not only for wearing a bikini but also for looking and feeling more confident wherever you are!
Your Attitude
If you're committed to seeing big changes in your body, then start an exercise regimen at least six weeks out. But when you're not trying to take off extra pounds, that's cool, too! Bikini season is full of certain stresses, but remember that it's also a blast. So many months out of the year we're bundled up indoors, doing our best to stay warm. Summer is all about sunshine, warm weather, and taking time to relax. With so much pressure to look perfect in a bikini, the best thing you can do is take a step back and chill. Recognize that while outside sources are sending specific messages, you are the only person who can change the way you feel about your body.
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mercredi 1 juillet 2015
Study Says Vegan People Lose More Weight Than Others
Going vegan isn't for everyone (have you ever met cheese?), but you might want to start incorporating more vegan meals into your diet if you're trying to lose weight. A new study published in the Journal of General Internal Medicine found that following a vegan diet can lead to greater weight loss compared to eating meat or being vegetarian. The study, conducted by Ru-Yi Huang of Taiwan's E-Da Hospital, followed 1,151 people for up to 74 weeks while they embarked on specific eating regimens. The groups who upheld a vegetarian diet lost "significantly more weight than dieters who ate meat and animal products." The participants who followed a strictly vegan diet lost even more weight than the dairy-eating vegetarians.
This is "the first study to combine the findings from various independent projects that weighed up the results of vegetarian diets against other eating plans," and Huang credits the difference in weight loss to the vegans' "abundant intake of whole grains, fruits and vegetables." The good news for those trying to shed some extra pounds but aren't sure if they could go completely vegan is that there are so many options for breakfast, lunch, and dinner - oh, and snacks. The healthy items don't include potato chips and soy ice cream, as one editor learned the hard way (those are vegan, after all!). The important takeaway is that eating clean foods that make you feel good and energized, like the ones the study lists, combined with a steady exercise regimen, is the key to a healthier you - vegan or not.
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The Beer Brands to Reach For When You're Watching Your Weight
Summer wouldn't be the same without cooling off with an ice-cold beer. If grabbing a beer is your go-to beverage but you're trying to stick to a healthy diet, it's important to know the calorie counts of common brands. Check out this list of a few of the highest- and lowest-calorie beers so you can choose the one that's right for you.
High-Calorie Beers
- Samuel Adams Boston Lager: 180 calories
- Guinness Extra Stout: 176 calories
- Sierra Nevada Pale Ale: 176 calories
- Pete's Wicked Ale: 172 calories
- Anheuser-Busch Ice Pale Lager: 171 calories
- Harpoon IPA: 170 calories
- Heineken: 166 calories
- Long Trail: 163 calories
- Killian's Irish Red: 162 calories
- Molson Ice: 160 calories
Low-Calorie Beers
- Budweiser Select 55: 55 calories
- Beck's Premier Light: 63 calories
- Miller 64: 64 calories
- Amstel Light: 95 calories
- Anheuser-Busch Light Pale Lager: 95 calories
- Michelob Ultra: 95 calories
- Natural Light: 95 calories
- Miller Light: 96 calories
- Heineken Light: 99 calories
- Corona Light: 99 calories
If looking at all those calorie counts has inspired you to drink light beer, find out which light beer tastes the best here.
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How to Work Out Like a Ballerina
Just like all athletes, dancers need to cross-train too. So when it comes to trading pointe shoes for sneakers, we wanted to know how a professional dancer stays long and lean. We asked Lauren Fadeley, a principal dancer at the Pennsylvania Ballet, to let us in on her regular workout (the one she does when she's not rehearsing for six hours a day). Her favorite? The elliptical, which she hops on during the weekends when she feels like she needs more cardio. "I like it because it's non-weight-bearing," Lauren says. "I can't really run because my metatarsals are always kind of out of place from being in pointe shoes." Lauren says she and other ballerinas like to also bike on the weekends as a way to exercise for fun - again, no running, since they shy away from the high impact that running can have on legs ("We do that all day!" she explains). When it comes to muscle toning, Lauren favors free weights and high reps - eight pounds for exercises like bicep curls, and five pounds for other moves.
Try it yourself: Go easy on your joints with these heart-pumping elliptical workouts that burn major calories without the impact, then sculpt your upper body with the best dumbbell exercises for arms.
Want to know more about what it takes to be a professional ballerina? Check out what Lauren eats every day.
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Even Channing Tatum Admits It's Unrealistic to Have Perfect Abs
It's hard to believe that Channing Tatum is ever anything less than the chiseled sex god of your dreams, but he admitted that he works really hard for that body and isn't afraid to let it go after a movie wraps up. Reuters caught up with him on the red carpet in London for the Magic Mike XXL European premiere, and it's refreshing to hear an honest response from him about his picture-perfect abs. "My Magic Mike body . . . lasts for about five days, like when we're shooting. You time it until that day and then you lose it immediately," he said.
"You gotta get naked. It's nervous getting naked in front of one person, much less a thousand people, so it's nerve-racking . . . all of it," he added. When asked if he thinks "dad bod" is coming in, he said, "Even if it's not, I'm gonna try to make it 'in.'" While we're not exactly proponents of the term (read: it's sexist), we are proponents of positive body image and hearing realistic responses from celebrities who often give the public an unrealistic standard for what it means to look good and, more importantly, be healthy.
Sidenote: who's ready to go to the movies?
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10 Veggie Burger Recipes That Will Convert Serious Meat Eaters
The classic burger is a staple of any Summer BBQ. If you're looking to mix (or lighten) up things at your next burger bash, bring out one of these tasty and tempting veggie burgers. Both omnivores and strict vegetarians will love these creative and satisfying recipes; you might even find a new favorite!
- Additional reporting by Jenny Sugar
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23 Team USA Pictures That Will Get You Excited to Watch the Women's World Cup
The US Women's National Team includes veterans and newbies alike, but if there's one thing the 23 women have in common, it's that they know how to work hard - and play hard. We can't watch to watch them kick ass Sunday night in the finals, but we're also loving their behind-the-scenes Instagrams. Let's see how these strong competitors are prepping for game day.
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The Shower Habit That's Scientifically Proven to Stop Stress
Your vocal performance in the shower is not performed in vain. Study after study has looked at the amazing effects singing has on our brains and bodies. Before you belt out your favorite tune under the fixture or sing solo to the radio in the car, give yourself a big bravo! You're supporting your health with every note.
It's as calming as yoga: Experts have said that the calming effect of singing has similar benefits to yoga. When you sing, your body releases endorphins, the happiness hormone; cortisol levels are lowered; and stress-fighting oxytocin increases in the brain. The combination of the three leaves you with that feel-good mood, very similar to what you experience as you float out of yoga class.
It adds years to your life: A joint study by Harvard and Yale universities looked at what was going on in a Connecticut town with a very high life-expectancy rate. Researchers found that many residents took part in choral singing groups; the activity was linked to improved heart function and a healthy mental state.
It helps combat pain: A study from the Journal of Music Therapy demonstrated that patients who suffered from chronic pain were able to alleviate symptoms through singing, boosting levels of feel-good chemicals in the brain and being forced to direct attention and energies away from the pain. Singing is fun, but it requires concentration, too!
It relieves anxiety and depression: Multiple studies out of Canada have found that singing fights against depression, enhancing participants' sense of emotional and physical well-being and improving their connection to others. This is proof that grabbing some friends, turning on some tunes, and singing your heart out seriously helps when things feel rough.
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Editors' Picks: Must-Have Fitness Gear For July
The beginning of a new month is the perfect time to get motivated and treat yourself with new fitness gear. As July is heating up, we're obsessed with workout clothes that make running and hiking more enjoyable, from a compact fanny pack (no granny vibes) to the best no-slip hiking shoes and more. These are the products you'll want to get your hands on ASAP.
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6 Dos and Don'ts to Becoming a Runner
- How to become a runner: 6 dos and don'ts - Fitness
- 8 things that happen when you stop drinking diet soda - Women's Health Magazine
- Nutrition for strength - Cooking Light
- Get speedy with these 4 interval workouts - Women's Running
- 5 reasons you absolutely need more sleep - Real Simple
- Tighten and tone in just 10 minutes - Shape
- Doing this 1 thing will improve your mood instantly - Self Magazine
- Running with your dog: 17 dos and don'ts - Health Magazine
- Headache relief aromatherapy shower tablets - POPSUGAR Smart Living
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5 Easy Tips For More Energy, Instantly
Some mornings we wake up feeling fresh and ready to take on the day, and others leave a lot to be desired. If you've woken up wiped out or in a funk, one of these easy-to-follow tips will cure all.
- Watch a funny video: Laughter is clinically proven to improve your mood and stimulate your organs, allowing fresh and energizing oxygen-rich blood to circulate throughout your body. Click here for help.
- Do this to your ear lobes: The next time you're feeling run down, vigorously rub your ears for one minute. This massaging motion stimulates acupressure points that can improve your circulation, and this improved blood circulation translates to improved energy. It's like "pushing a reset button," said Dr. Janet Zand. Is it weird? Yes. Does it work? Definitely.
- Make time to work out: Even when you're tired and fading fast, boosting your body with a quick workout can turn things around. Studies have shown morning exercisers burn more calories, but if energy if your primary goal, working out any time of day is awesome.
- Turn on some tunes: Music has the power to alter your mood and head space. When you're feeling sleepy or down in the dumps, turn on this happy running mix to pick up your spirit whether you're on the road or stuck at your desk.
- Grab a power nap: If you can swing it, give your body a break with a little quality shut-eye. Sleeping for too long midday can make you more tired, so be sure to set your alarm to hit the scientifically proven sweet spot; between 10 and 20 minutes is just right for a jolt of energy.
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Add These to Your Salad to Lose Weight Faster
Increasing your veggie intake by chowing on a huge salad is one of the best ways to cut down on calories and drop pounds, but not all salad toppings are created equal. Choose the wrong ones, and your healthy salad quickly turns into a calorie bomb. For those trying to slim down, add these to your bowl of greens.
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Follow This Daily Meal Plan to Cure Your Bloated Belly
If you're constantly battling a bloated-looking, uncomfortable belly, and you've ruled out an allergy or sensitivity to gluten, the answer may be as simple as eating more - more fiber, that is. As a daily recommendation by the American Heart Association, for a 2,000-calorie daily diet, aim for 25 grams a day. For cancer prevention, go for 30 grams or more (just don't overdo it too much or digestive upset will lead to more bloating). This works out to about seven grams for each of your three meals, and three for each of your two snacks. If you don't quite get enough for one meal, just make it up during another meal.
It's easy to eat this much fiber as long as your diet is mostly plant-based, focusing on getting fresh fruits, veggies, whole grains, and nuts. Check out a sample meal plan here.
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What Happens When You Work Out, Then Drink
Is it healthy to go from the barre to bar? Read this from our friends at Self before you have that postgym cocktail.
Sure you need to hydrate after your workout, but some gyms and fitness events are offering more than water to clients. Having a drink after exercise is gaining popularity thanks to studios that are hosting post-class wine parties, races that offer vino lovers special tastings and even obstacle course challenges, where a celebratory beer is often available at the finish line.
Not to be a total buzzkill, but the trend does raise the inevitable question: is it healthy to start drinking before your sweat even has a chance to dry?
As you probably figured, one drink is unlikely to have much of a negative impact, says Jakob Vingren, PhD, an associate professor of kinesiology and biology at the University of Texas who studies the association between alcohol and exercise. However, three or more could affect you-and your workouts-in unexpected ways. After cardio, alcohol could impact your body's store of glycogen, the primary fuel for working out at higher intensities, causing you to feel fatigued faster during your next workout. Drinking after resistance training could reduce protein synthesis, the process that's needed for your muscles to rebuild and grow stronger, Dr. Vingren says. So you might be slightly sabotaging your strength-building and toning. (Although enjoying a high-protein recovery snack while drinking might help a bit, found a study in the journal PLoS One.)
Swear you'll only have a few sips? Everyone does. But people tend to drink more than they planned on days that they exercise more than usual, found research by David E. Conroy, PhD, a professor in Preventive Medicine-Behavioral Medicine at Northwestern University.
The good news: having the occasional drink or two after a workout is an inarguably fun way to treat yourself after a grueling series of burpees, and it won't do much harm-unless you're training for a race or strength competition. In that case: save the bubbly until after your PR.
More from Self.com
Flat Abs Without a Single Crunch, Plank, or Burpee
Are You Reaching Your Workout Potential? Here's How to Burn More Fat and Tone Faster
4 Minutes to Perfectly Toned Tank-Top Arms
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A Quick Full-Body Workout - No Equipment, No Excuses
This quick, full-body workout is part of our No-Excuses Workout Challenge, helping you stay fit no matter where you are. With no equipment needed to work your entire body, there really are no excuses. Plus, it's short! This workout, including warmup and cooldown, takes between 20 and 30 minutes. It all depends on how much rest time you take between circuits.
Directions: Warm up with five minutes of light cardio, then perform this five-exercise circuit three times. Cool down with three minutes of stretching.
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No-Excuses Bodyweight Workout Challenge
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2 Weeks to the Aisle: Your Bridesmaid Shape-Up Plan
When you're supporting the bride on her big day, you want to look and feel your very best, too! Even with the best intentions to shape up slowly over time, things don't always go as planned, but it doesn't mean you need to throw in the towel altogether. Consider the following steps your two-week bridesmaid action plan. If you stay consistent for just 14 days, you will feel your very best once the wedding day arrives.
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3 Laundry Detergents That Will Clean Even the Funkiest Workout Clothes
When I work out, I sweat - a lot - and this happens at just about every workout you can think of: it's not unusual for me to walk out of a Pilates class looking like I just completed 60 minutes of Spin. And sadly, my sweat does not smell like roses. It's gross, but it's my reality.
While regular detergent might work on a pair of jeans, this does not hold true to my soaked-in-sweat workout gear. Before discovering detergent that actually got the funk out of my sports bras, capris, and tanks, it wasn't unusual for me to do an entire load of my favorite fitness items, just to find offensive odors still lingering once everything was dry. After playing around with plenty of DIY solutions and testing every detergent I could get my hands on, I've found three solid choices that work. Unlike most detergents, they don't leave a weird residue behind, won't harm the technical properties of good workout gear, and most importantly, eliminate that funk a good session at the gym is sure to leave behind.
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mardi 30 juin 2015
Over 1,000 Mud Runners Get Sick After Possibly Ingesting Feces
As mud runs are becoming increasingly popular, they're giving us more reasons not to do them. It was scary enough to read about the woman who went blind in one eye after doing a mud run, and now over 1,000 people who did a mud run in France contracted norovirus, a highly contagious virus that causes vomiting, diarrhea, and stomach pain. A French regional health agency confirmed that the mud run is what caused the participants' sickness, and that the virus "is known to be the leading cause of acute gastroenteritis in adults," aka stomach flu. I've never done a mud run, but I can imagine how easy it would be to accidentally ingest mud as you're running through it, which is likely what happened here. What's even worse is that "some runners took to Mud Day's Facebook page complaining that sections of the course smelled distinctly of horse manure," UPI reports.
These are certainly not the first incidents to link mud runs with health complications. The CDC notes similar occurrences and adds, "These races are commonly held in rural areas. If these areas were used for animal grazing, the soil could be contaminated with germs (bacteria, viruses) like E. coli, norovirus, and Campylobacter from the animal feces (poop). And, somehow, those germs can get into people's mouths."
Anyone else thinking of opting out of this trend and sticking with a good old pavement run?
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How to Host a Better Barbecue: Tips From the Nutrition Pros
Let's celebrate barbecue season! Dietitian Julie Upton, MS, RD, of Appetite For Health, has all the tips for hosting a fun and healthy barbecue.
Use these good-for-you grilling tips for your Fourth of July barbecue. Your guests will thank you!
Eight in 10 Americans will be hosting or going to a BBQ this Fourth of July holiday, making it the most popular grilling day of the year. While grilling is considered one of the healthiest and tastiest ways to cook, a typical cookout menu of burgers, brats and dogs, served along side mounds of creamy sides, can be a diet disaster. In fact, you could easily scarf down more than 2,000 calories - and two days' worth of harmful saturated fat. Holy smokes!
Serve Smokin' Veggie Starters
Instead of munching on high-calorie fried chips and dips, serve a tray of mixed veggies with healthy dips like hummus and the walnut- and red pepper-based muhammara. If you want a chip, serve whole-wheat pita chips.
Slimmed-Down Sides
Traditional cookout sides-coleslaw and creamy potato salad-can pack in more than 350 calories per cup, so go with a lighter, veggie-rich Mediterranean-style pasta salad. While cooked pasta has a low glycemic index because it's a complex carb, when the starch is heated then cooled, the glycemic index drops even lower, which keeps your blood sugar levels stable and increases satisfaction. Here are two recipes to try.
Even the most veggie-averse guests will enjoy grilled veggies because the intense heat brings out the natural simple sugars in the veggies. Kebob them for convenience and use mushrooms, onions, summer squash, asparagus and bell peppers. Be sure to cut the veggies into similar sized pieces, toss with olive oil, salt and pepper, fresh squeezed lemon and herbs before grilling.
Marinate Like a Pro
If you're grilling beef, chicken, fish or veggies, be sure to marinate it first. Marinades amp up flavor, act as a tenderizer and help reduce the formation of harmful, cancer-promoting compounds called heterocyclic amines by as much as 88 percent, according to one study.
Build a Better Burger (…or Dog)
A typical cheeseburger can pack in 500 calories or more, while a hot dog or brat with all the fixings has more than 400 calories. Biting into a turkey breast burger in place of ground beef will trim more than 100 calories and 5.5 grams of sat fat from your burger. Enjoy with whole grain buns for the fiber and antioxidants they provide.
Decadent Guilt-Free Desserts
For something sweet, in-season fruit is the perfect choice. I use whatever is in-season and summer is full of fresh picks so there's really no excuse for not serving fruit-based treats. Summer stone fruit is great when grilled, including peaches and nectarines. And for a red, white and blue option, try a berry trifle made with strawberries and blueberries, Greek yogurt and angel food cake.
Sip Smarter
If you want to be bathing suit-ready all summer, stick with calorie-free options like water as much as possible. Limit alcohol because summery frosty drinks can be shockingly high in calories and added sugars (a single margarita can pack in more than 300 calories!) and the ethanol stimulates your appetite and makes you crave hi-cal foods. If you really want an adult beverage, stick with ultra-light beer as they range from about 55 to 100 calories per bottle or have distilled spirits with a calorie-free mixer like sparkling water.
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An Open Letter to First-Time SoulCyclers
Dear First-Time SoulCycler,
Welcome! I know there is a ton of hype about this indoor-cycling craze, so bravo for signing up and taking the plunge. I can go on for days singing the praises of this stellar workout that truly changed my life. It helped me get through a breakup, start waking up earlier, and lose the extra weight I had been holding on to since starting a desk job. When I'm having a tough time or feeling out of sorts, I know that sweating it out on the bike and pushing my body to the max with a stellar soundtrack makes everything feel a little lighter. SoulCycle is known to cause a state of euphoria, but it does not come at a cheap price, so if you get hooked, a portion of your income will be tithed to the tribe from now on. When I am paying $30 per class in San Francisco, I want to have the best workout possible. And a lot of that has to do with you, my sweet SoulCycle newbies.
In every studio, a list of five rules is plastered on the walls. Most are pretty obvious, but the last one is where people tend to get tripped up: "There is a direct correlation between your energy and your neighbor's ride. If you want to do your own thing, please don't ride in the front row." If you haven't been hitting up SoulCycle classes for a while, this language can be a little confusing. "Doing your own thing" may translate to paying no attention to the beat or skipping the strength-training portion of class, but in SoulCycle, there is great emphasis placed on moving together on the same foot, as a pack, which can be difficult for first-timers.
I get it: I sound like that episode of Unbreakable Kimmy Schmidt (pictured) where Kimmy has to earn her right to ride up front or in the first episode of Bravo's new (awesome) scripted series Odd Mom Out where Jill is called out by her instructor for not keeping up. Sure, these are both parodies of die-hard indoor-cycling culture, but there's some truth here for those of us who are die-hard front-row riders, so hear me out. Not every bike has clear view of the instructor, and front-row riders help the instructor keep the beat and lead choreography for the entire class. They're the first people to pop up and motivate the group when everyone else is fading. I've been in classes where the first row is filled out by regulars and others where it's a ton of new people, and when the front row is off, lots of people don't know what the f*ck is going on.
You have the right to sit wherever you want, future SoulCycler, and if you feel it's absolutely necessary to be up front to get the most out of your first time, you do you. I just hope there's someone a little more seasoned on either side of you, so that the people behind you, and the people behind them, and the people behind those people can also catch the beat.
All my love,
The Girl on Bike Six
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Tone Your Whole Body With 1 Challenging Yoga Sequence
Want lean, limber, and strong muscles? Here's a fluid sequence you can try on your own. These nine poses will tone and strengthen every part of your body, so hop on your mat and keep reading. If you love this sequence, print out a copy to keep in your gym bag.
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Simple Guide to Clean Eating at Restaurants
- How to eat clean at restaurants - Cooking Light
- 13 things girls who practice yoga do but will never admit to - Women's Health
- The 1,500-calorie diet plan to help you score your dream Summer body - Shape
- Flat abs without a single crunch, plank, or burpee - Self
- Yoga poses that boost metabolism - Health Magazine
- 5 habits of people who find time for themselves - Real Simple
- How to decide if yoga or Pilates is right for you - HuffPost Healthy Living
- Easy smoothie recipes with only 3 ingredients - Fitness
- 40 things you've been doing wrong all your life - POPSUGAR Smart Living
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The 5 Foods You Should Include in Every Meal
Eating right doesn't have to involve a complicated system of rules. If you strive to include the following five foods in every meal, not only will you feel satisfied and energetic, your body will get all the necessary nutrients it needs to stay healthy.
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Get Ready! Our No-Excuses Workout Challenge Starts Tomorrow
You can stay fit no matter where you are with our No-Excuses Workout Challenge starting July 1. With no equipment required for this monthlong workout plan, you can participate in the challenge no matter where your Summer travels take you. No workout is over 30 minutes, so once again, no excuses. Plus, you can follow the challenge on POPSUGAR Active our iPhone app. Seriously! The challenge is so easy to follow, all you need to do is sweat.
Sign up here and we will send you an email to kick it off.
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5 Ways to Sneak Healthy Foods in Every Day
We partnered with Chobani on this post that gives a new perspective on foods you should be eating every day. Grab a Chobani Simply 100® for a delicious way to stay healthy and strong!
Hitting your daily requirement of fruits, vegetables, and proteins should be easy, but busy days can result in not hitting healthy-eating goals. While the recommended serving per person varies depending on age and gender, you can boost your intake in deliciously sneaky ways.
- Oranges: Fresh, tart, and filled with a big boost of vitamin C, oranges promote healthy living, but sometimes one a day doesn't happen. These DIY vitamin C gummies are your deceptively healthy solution. Made with fresh orange and lemon juice, the gummies are irresistible thanks a cute silicon mold. Keep these babies in a small sealed container in your purse and pop one after lunch every day. It's a sweet - but healthy! - way to end your meal.
- Greens: Dark, leafy greens offer tons of healthy goodness from being rich in fiber and containing wonderful, disease-fighting phytonutrients. Toss spinach or kale into your morning smoothie for a bright flavor; replace romaine with dark, leafy greens in salads; or add a handful of spinach leaves to your tomato sauce.
- Greek yogurt: We all know how important calcium is for our bones, but you could get tired of the same old yogurt and granola combination day after day. Kick things up a notch by including a Chobani Simply 100® in this chai vanilla smoothie that combines the good stuff like calcium, fiber, and protein without any artificial sweeteners, along with the calming benefits of chai. Streamline your morning smoothie process by making frozen smoothie packs. Grab one in the morning, toss in a blender, and go!
- Nuts: Swapping raw chopped nuts for croutons adds crunch, healthy proteins, and heart-heathy fats to your salads; it's a healthy swap that's a no-brainer, especially if you're cutting out gluten. Toss a handful of raw almonds in your morning smoothie for a protein boost or sprinkle over frozen yogurt as an after-dinner treat. Beat afternoon snack attacks and make your own trail mix, which is a great grab-and-go breakfast, too.
- Fiber: If you're looking to lose those last few pounds, adding more fiber to your diet is a must. You need 25 to 30 grams of the good stuff to keep you feeling full longer while keeping your digestive system happy, and there are so many delicious options. Chia seeds, raspberries, avocados, and pears are packed with fiber and can easily be snuck into desserts or your everyday eats. Make raspberry protein balls, whip up some chia seed pudding, or simply add avocado to your salad.
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lundi 29 juin 2015
5-Ingredient Healthy Breakfasts to Make Your Mornings Easier
There's nothing worse than getting excited about a recipe and seeing a laundry list of ingredients you don't have on hand - especially when it comes to breakfast! Keep breakfast simple with these sweet and savory breakfasts that all clock in at five ingredients or fewer. Some can be made the night before, others come together right before you're ready to eat, but they're all easy to make and totally delicious.
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As If Burpees Weren't Hard Enough, These Variations Will Work You Even More
Oh burpees. We HATE love you so, so much. To grow your love even more for the blessed basic burpee, here are some kick-butt variations to add to your routine to make you fall deeper than you ever could have imagined.
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Don't Get Ticked Off! Easy Ways to Prevent Lyme Disease
If you're the outdoorsy type - and I don't mean sipping cocktails on your patio - chances are you've come in contact with a tick or two. Blacklegged ticks, also called deer ticks, are the ones to watch out for since they carry the Borrelia burgdorferi bacterium, which causes Lyme disease. Seventy to 80 percent of people will develop a rash that looks like a bull's-eye within three to 30 days of being bitten, and other symptoms include severe headaches, dizziness, heart palpitations, neck stiffness due to meningitis, joint pain and swelling, and shooting pains. Antibiotics can cure most cases, but some patients will later develop complications, such as Bell's palsy (loss of muscle tone on one or both sides of the face) or other neurological complications, joint pain, or fatigue, when not treated in time.
Image Source: POPSUGAR Photography / Ericka McConnell
Any way you slice it, Lyme disease is not something you want to bring home from a hike or trail run. The best thing you can do is take some simple precautions to prevent those bugs from infecting you, and here's how.
- Stick to the trail: Ticks hang out in moist, humid grassy areas, so you can decrease your exposure by hiking, running, or biking on the clear, dirt trail. Avoid tromping through high grass, piles of leaves, and bushes.
- Sock it to me: Wearing pants is probably not an option when working out in the Summer heat, but you can keep your lower legs protected by wearing socks that cover your shins. It's not exactly the most attractive, but it definitely beats joint pain, dizziness, and a skin rash.
- Go for the chemicals: I'm always a fan of using all-natural products, but when it comes to protecting yourself against ticks, when used properly, DEET is your best bet. Spray small amounts on your clothes, and choose products with low concentrations of DEET for your skin. As soon as you get home, strip down and hit the showers.
Image Source: Flickr user fairfaxcounty
- Know your enemy: While in the shower, it's a good time to do a tick check. Look for a small dark-brown bug with eight legs, and check everywhere including your armpits, inside your belly button, and in your hair. If you discover an embedded tick, remove the tick using fine-tipped tweezers, grabbing the tick as close to its head as possible and washing the affected area of your skin with soap. You can also use a tick-removal tool. If it's removed within 24 hours, your chance of contracting Lyme disease is pretty small.
RELATED: Avril Lavigne Gets Emotional Talking About Her Experience With Lyme Disease
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Hot-Weather Running Gear That'll Have You Begging For Sun
Beating the heat when it's already baking outside can be hard, especially since you'll feel 20 degrees warmer than the actual temperature when you run! Investing in sweat-wicking and cooling performance gear is key to staying safe and feeling great during your Summer runs. These 10 cute picks do it right.
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This Woman Did a Mud Run - and Went Blind in 1 Eye
When you sign a waiver form, are you really understanding all the risks? From our friends at Women's Health, see how Brittany Williams's mud run caused much more damage than she ever imagined. Both sad and terrifying, it is a reminder that not everything goes as planned - even if you think you know what you signed up for.
When you register for a race, you sign a waiver for a reason: with fitness achievements come risks. That's obviously more so the case for some races than others, though, and mud runs are definitely up there in the danger department.
We've reported on the perils of mud runs before-from fever and diarrhea to burns to paralysis. Now, unfortunately, another hazard has been added to the list: a young mom says that bacteria from a mud run left her blind in one eye.
RELATED: The Dangers of a Mud Run
Brittany Williams participated in a mud run in Texas with her fiancé earlier this month. Afterward, she started experiencing severe pain in her left eye, as well as vision loss, according to a GoFundMe page that has since been set up for her.
"My eye started hurting, like maybe I've got mud or some debris in there," she told CBS DFW. "When I opened my eye, it was just like white. The whole room was white."
RELATED: Turns Out Mud Runs Can Be Seriously Dangerous
According to her GoFundMe page, she learned from a visit to the emergency room that she had "several abrasions on her cornea and what looked like a chemical burn-that she had a very slim chance of ever seeing out of that eye again." She's since spent a week in the hospital and racked up $100,000 in medical bills, reports CBS DFW. (She has two jobs but opted out of health insurance.)
Watch Brittany further explain her injury-and see it for yourself-in CBS DFW's video below. Warning: it's pretty gruesome.
RELATED: Know This Before You Do a Mud Run
Still interested in giving a mud run a go? Make sure you know these facts and bring along these essentials first.
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The Truth About Swallowing Pool Water Will Gross You Out
When we swallow a little pool water while swimming, we usually brush it off without a second thought. Chlorine kills all germs immediately, right? Unfortunately, that's not the case, and the Center For Disease Control and Prevention reports that germ-filled pools are causing a large increase in recreational water illnesses (RWIs) "caused by germs spread by swallowing, breathing in mists or aerosols of, or having contact with contaminated water in swimming pools, hot tubs, water parks, water play areas, interactive fountains, lakes, rivers, or oceans."
Yes, chlorine does kill harmful germs that make us sick, but what many people don't know is that it takes a longer amount of time to eliminate certain bacteria growth. For instance, the CDC says the most common RWI is diarrhea, which is caused by a common parasite in pools called cryptosporidium ("crypto" for short). Even in properly disinfected pools, crypto can last for days! This water-related illness became so common that from "2004 to 2008, reported crypto cases increased over 200 percent." So, if you find yourself with an upset stomach this Summer, it might not actually be from an undercooked hamburger.
As if we weren't grossed out enough by the news that chlorine is not what makes our eyes red in the pool (it's urine!), now we're going to be extracautious in public areas like water parks and pools - especially in mysteriously warm areas.
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Your Guide to Choosing the Best Lean Proteins
One of the best ways to see weight-loss success? Loading up your plate with protein. In fact, many trainers and nutritionists recommend at least 20 grams of protein at breakfast, which should be within 30 minutes of waking for the best weight-loss success. But not all protein is created equal; when searching for the best way to fuel up, you should always opt for the lean protein options. But what exactly qualifies as a lean protein?
According to the USDA, lean meats contain less than 10 grams of fat and 4.5 grams of saturated fat, as well as less than 95 milligrams of cholesterol, per 3.5-ounce serving. In general, beef cuts like roasts, top loin, top sirloin, and shoulder are the leanest cuts of beef, while cuts like pork loin, tenderloin, center loin, and ham are the leanest cuts of pork. When it comes to choosing poultry, opt for skinless breast meat or turkey cutlets for less-fatty options like thigh meat. For more on how to choose a lean cut of meat, read this list on the leanest cuts of red meat like bison, lamb, and veal.
Many types of seafood are also considered lean even though their fat content may be high. That's because seafood is a great source of unsaturated fats, the "healthy fats" that help keep your heart and brain healthy and fight belly fat as well. When choosing seafood, look for sustainable choices that are high in omega-3 fatty acids, like salmon, trout, or herring.
Lean protein isn't just about choosing the right cut of meat, however. There are plenty of vegetarian sources that make a prime protein source, like beans, quinoa, tofu, and unsalted nuts. In fact, switching out your meat routine just once a week may help you be healthier by reducing your risk of diseases like cancer. Don't always equate protein with meat; there are many other foods that are sky-high in protein. Use this list of high-protein meats, dairy products, and plant-based foods to help you decide which protein is right for you; be sure to pay attention to the fat content as well.
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15 Problems Every Fit Girl Encounters During the Summer
- 15 problems fit girls have during Summer - Shape Magazine
- 7 scientifically backed ways to boost your metabolism - Real Simple
- 4 minutes to perfectly toned tank-top arms - Self Magazine
- 17 easy ways to burn calories this Summer - Health
- The playlist that'll make even your toughest workouts less intimidating - Women's Health
- The 7 best calorie-burning workouts - Cooking Light
- The surefire way to never be dehydrated ever again - YourTango
- This 6-ingredient grilled corn recipe will become a Summer staple - POPSUGAR Food
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20 Healthy Habits That Lead to Big Results
You don't have to exercise every morning before dawn or stick to nothing but salads - these simple tips will ensure you'll be your healthiest, happiest, and most energetic yet. Even better? Being consistent with these small habit changes can lead to big results if you're looking to lose weight. Get ready to feel your best ever with these 20 simple ways to be your healthiest self yet.
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How Trista Lost Over 60 Pounds and Became a Bodybuilder in the Process
Before Trista Elaschuk became a successful bodybuilding competitor, she endured years of diets that just didn't work. "I struggled with weight my entire life and went on my first diet at the age of 16," she told us. "This started the cycle of yo-yo dieting that would continue into my 20s." It wasn't until she was introduced to weight-lifting that she really saw results and changed her lifestyle for good. Read on for Trista's story, from how she lost the weight to what it really takes to be a professional female bodybuilder.
Trista: Before
POPSUGAR Fitness: What made you decide to start?
Trista Elaschuk: In 2006, shortly after I graduated from high school, I topped the scale at 195 pounds. I knew I had to made a change. I joined Weight Watchers and was able to take off 50 pounds. The problem was I wasn't committed to making a full lifestyle change. After six months, I stopped attending meetings and slowly fell back into old habits. Those old habits caused me to put the weight back on and before I knew it I was back up to 185 pounds.
At the age of 24 I realized I needed to make a change. I was unhappy and most importantly I was unhealthy. I didn't enjoy life to the fullest and I knew my weight was holding me back from reaching my full potential. I decided to join Weight Watchers again and commit to transforming my life. After losing 20 pounds I felt I needed to step it up a notch and join the gym. I started running on my treadmill but was extremely intimidated by the weight room. After about a month attending the gym regularly, I met my boyfriend, Kale, and he introduced me to bodybuilding. I was hooked.
Shortly thereafter we attended our first bodybuilding competition on a double date. I was so inspired and motivated by these women on stage and knew I had to be one of them. I decided to hire a coach and bust my butt in the gym! After a 23-week prep, I stepped on stage and placed 3/15 in the Southern Alberta Bodybuilding Championship. I was elated. This was what I was meant to do and I couldn't wait to step on stage again!
Trista: Before
PS: What's your favorite way to work out?
TE: I love strength training. Lifting heavy weights is so empowering and I love feeling the muscles contract and work. It doesn't get much better than that. Women should not be intimidated to lift heavy, it is such an empowering feeling and the results are extremely rewarding!
PS: What's your weekly exercise schedule?
TE: I wake up every morning at 4:30 a.m. and do 60 minutes of cardio on the stepper in my basement.
Monday - circuit training
Tuesday - leg training
Wednesday - back training
Thursday - shoulders
Friday - chest
Saturday - legs and arms
PS: How do you keep workouts exciting?
TE: I change up my workout routine every month. I go into the gym with a piece of paper for every day and stick to the schedule, even if I don't like training that specific muscle group, I always stick to the plan and never waver.
Trista: After
PS: How much weight have you lost?
TE: I have lost 65 pounds
PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited?
TE: Shopping!! I love shopping now, I am confident and can pick out any of the clothes on the rack. It is such a rewarding feeling knowing you don't have to hide behind big, oversize clothes anymore!
PS: How do you track your weight loss?
TE: I have weekly check-ins with my coach. She helps keep me accountable in the off season and while during prep. She takes my measurements and makes adjustments to my diet accordingly.
PS: What's a typical day of meals and snacks?
TE: Meal 1: 1 cup egg whites, 1/2 cup oats, 1/2 banana, 1 teaspoon vanilla, stevia to taste, cinnamon, cook on the stove top like oatmeal. When cooked add 1 tablespoon peanut butter, topped with Walden Farms chocolate syrup
Meal 2: 10 oz. plain fat-free Greek yogurt sweetened with stevia, 3/4 cup blueberries and 1/2 cup all bran, with 1 tablespoon hemp hearts
Meal 3: 4 oz. chicken breast with 1 cup green beans and 1 tablespoon olive oil
Meal 4: 4 oz. chicken breast with 4 oz. cooked yams and 1 tablespoon olive oil
Meal 5: 4 oz. chicken breast with 1 cup cooked peppers and 1 tablespoon olive oil
Meal 6: 7 oz. fat-free plain Greek yogurt mixed with 1/2 scoop chocolate casein protein powder
Trista: After
PS: What's the range of calories you eat per day?
TE: The meal plan I provided is a typical day in the off season. The calories range from 2,100-2,500
PS: What are the healthy staples that are always in your fridge?
TE: Plain fat-free Greek yogurt, egg whites, chicken breast, cucumbers, peppers, Walden Farms sugar-free, calorie-free syrups (they make everything taste better).
PS: How do you strategize for meals out?
TE: I always have a look at the menu online before heading to the restaurant. I decided what I'm going to order before we get there, so I'm not tempted by the other options on the menu.
PS: What advice do you have for anyone starting out on a weight-loss journey?
TE: Trust the process and don't expect it to happen overnight. The weight didn't come on in one day and it won't come off in one day. It takes time but it's worth it! One of my favorite quotes that helps push me through tough days is "Do something today that will get you closer to where you want to be tomorrow."
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dimanche 28 juin 2015
The Very Best Arm Workout For Beginners
If your gym routine is new to you, it's natural to feel hesitant about heading to the weight room. From weight loss to toning up, there are many reasons why weight training deserves to be a part of your life, but it can be a little nerve-racking if you're not sure where to start. Luckily, POPSUGAR Fitness host and personal trainer Anna Renderer has taken all that anxiety out of the equation with an easy-to-follow dumbbell circuit workout that's designed with the beginner in mind.
Anna says that doing two moves back to back is a great way to feel the burn, and this workout does just that. Perform the first move in the circuit 10 times to complete a set, then the second move 10 times to complete a set. Switch back and forth until you've completed three sets of each. Then, do the same for the second and third circuits.
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16 Easy Diet Tips That Really Work
Exercise plays an essential role in any weight-loss journey, but how you fuel your body is just as - if not more - important. If you're ready to embrace new lifestyle changes and even more ready to stop feeling like food is a constant struggle, here are the straightforward tips we live by that really work.
- Lose the mind-set that foods are off-limits: According to trainers Chris and Heidi Powell, "anytime you deprive yourself of food . . . all you want is what you can't have!" Take your mind-set away from sacrifice, and allow yourself everything in moderation.
- Keep it clean: Replace processed foods with clean (whole and natural) items. Not only are natural options more nutritious, you'll find that their flavors are more satisfying.
- Opt for whole grains: Refined and processed carbs weigh you down and muck up your progress. Fiber-rich whole grains keep hunger at bay, support healthy digestion, and are a crucial part of a long-term weight-loss success.
- Greek yogurt is your best friend: Instead of sour cream, dollop this protein-rich yogurt on your burrito bowl. Make it into a creamy pasta sauce that satisfies any Italian cravings. Honestly, is there anything this protein-rich dairy option can't sub for?
- Make your snacks smarter: Instead of a snack that includes just one food group, go for two - even three. The winning combination of protein, fiber, and carbs fuels workouts and keep you full.
- Eat (don't sip) your produce: According to Biggest Loser chef Cheryl Forberg, RD, when you eat a whole piece of fruit with all the fiber intact, your body will release blood sugar slowly, and you'll stay satisfied for longer. Enjoy the occasional fresh-pressed juice as a treat and learn to eat your produce!
- Eat carbs in the morning: Totally eliminating carbs from your life is not a long-term technique for success, but when you eat carbs earlier in the day, you have more time to burn them off, says trainer Bob Harper.
- Top your salad right: Croutons and preservative-laden dressings have got to go. Dress your favorite salad in a lighter homemade recipe instead, and pile on the veggies, protein, and produce. If you're craving crunch, add some nuts instead.
- Skip the fryer: Bake, steam, or sauté, but please don't fry! It packs on the calories and fat and can leave you in a serious food coma.
- More spice, less sauce: Sugar- and cream-based sauces cover up the natural flavors of the foods you're enjoying and add an extra layer of unnecessary calories. Go light and bright with a squeeze of citrus and experiment with fresh herbs.
- Seriously, say no to soda: The extra calories and chemicals that come from soda are just not worth it. If you love bubbles, sip sparkling water instead. In the beginning, it will be hard, but if soda is a part of your daily diet, this is 100 percent worth doing.
- Always add something green: When it comes to lunch and dinner, always add something green to your plate. Serve spinach with last night's leftovers or order a salad at your favorite takeout spot. It ups the nutrition of every meal, every time.
- Drink your coffee and tea without sugar: Instead of squeezing honey and adding packets of sugar into your morning beverage, keep your blood sugar level by skipping these unnecessary additions.
- Cook one serving: If portion control is a problem, cook single-size servings of your favorite foods. Simply divide your favorite recipes accordingly and skip out on temptation.
- A little bit of hunger isn't bad: According to Cynthia Sass, MPH, RD, "you should feel mild to moderate hunger three to four times a day at your scheduled mealtimes." When your hunger returns, it's a signal from your body that it's time to refuel!
- Leave space for smart indulgences: Plan ahead, and keep your diet extra clean leading up to your special indulgence. It will make the whole experience that much sweeter.
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Press Play and Move! Sweat With a 4-Part Video Plan
If you're jonesing for a fresh workout, it's time to press play (well . . . four times) with a 40-minute workout; it's a compilation of some of our favorite 10-minute routines. Get ready to jump, skip, lift, dance, and punch your way through an awesome sweat session.
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Is It OK to Eat an Avocado a Day?
From its creamy texture to its ability to fight belly fat, there is so much to love about the avocado. But can there be too much of a good thing - especially when it comes to calories? It's so easy to polish off a single avocado in one sitting. And while a single apple or banana counts as a serving of fruit, the avocado falls outside of this simple rule of thumb. Despite being high in good-for-you monounsaturated fats, which are considered a magic bullet in the battle against belly bulge and heart disease, fat is still fat even if it is the "good" kind.
For a 2000-calorie diet, the daily intake of fat, including MUFAs, is capped at 65 grams. A five-ounce, medium-size avocado (roughly one cup) contains 23 grams of fat - that's almost one third of your fat intake for a day - and roughly 250 calories. For comparison, a medium apple is just under 100 calories and is relatively fat free. I am sad to say, a serving size of avocado is not the entire piece of fruit, but one-fifth of it, which is only an ounce. That's about two to three slices.
Now, if you're accustomed to topping your salad with an entire avocado, fear not. Nutritionist Julie Upton says that habit is OK as long as you adjust your diet to account for those extra calories and use it to replace "low-quality carbs or other foods rich in saturated fats." She suggests skipping the croutons and topping your greens with avocado, or replacing the cheese on your turkey sandwich with avocado. She qualifies her statement by adding that "a half of an avocado per day is a more reasonable serving." Come clean and tell us, how much avocado do you usually eat?
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Tame Back Bulge With These 4 Moves
Yours might be more exposed when the weather is warm, but a strong, toned back is always in season. Spot-reducing fat doesn't work, but according to celebrity trainer Jennifer Cohen, working your back can make you look appear "10 to 15 pounds thinner" and, more importantly, fit and strong. Consistent fat-burning cardio is a must when it comes to fat loss, but adding the following upper- and lower-back exercises into your regular strength-training routine can make a huge difference. Put your back into it with these four effective moves!
Source: POPSUGAR Photography / Blake Smith
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Your Cheat Sheet to a Lower-Carb and Lower-Sugar Smoothie
Smoothies are a simple and easy way to load up on healthy ingredients in one tall glass, but the sky-high sugar content in many blends can make your jaw drop. For example, while delicious, one medium banana blended into your smoothie accounts for over 14 grams of sugar!
Yes, naturally occurring sugars, like those from fruit, are welcome in a balanced diet, but too much of anything isn't good - especially if you're concerned about elevated blood sugar levels or you're trying to cut back on carbs. The following charts break down some of the best low-sugar ingredient options to try out today. To go one step further, we've added five easy smoothie recipes at the bottom that keep sugar well under 10 grams per glass.
Produce
| Calories | Sugar (grams) | |
|---|---|---|
| Kale (one cup) | 33 | 0.0 |
| Spinach (one cup) | 7 | 0.1 |
| Avocado (1/4 fruit) | 103 | 0.3 |
| Broccoli (one cup) | 31 | 1.5 |
| Cranberries (one cup) | 51 | 4.4 |
| Raspberries (one cup) | 64 | 5.4 |
| Blackberries (one cup) | 62 | 7.0 |
| Strawberries (one cup) | 46 | 7.1 |
Liquid Base
| Calories | Sugar (grams) | |
|---|---|---|
| Rice milk, unsweetened | 45 | 0.0 |
| Almond milk, unsweetened | 40 | 1.0 |
| Soy milk, unsweetened | 60 | 1.0 |
| Coconut milk, unsweetened | 45 | 1.0 |
Thickeners
| Calories | Sugar (grams) | |
|---|---|---|
| Rolled oats (1/4 cup) | 75 | 0.5 |
| Cannellini beans (1/4 cup) | 60 | 0.5 |
| Low-fat cottage cheese (one cup) | 203 | 0.7 |
| Almonds (1/4 cup) | 107 | 0.8 |
| Almond butter (one tablespoon) | 90 | 1.0 |
| Soft tofu (1/2 cup) | 53 | 1.3 |
| Walnuts (1/4 cup) | 109 | 1.6 |
Extras
| Calories | Sugar (grams) | |
|---|---|---|
| Cinnamon (one teaspoon) | 6 | 0.0 |
| Ginger (one teaspoon, chopped) | 1 | 0.0 |
| Raw cacao nibs (one tablespoon) | 90 | 0.0 |
| Ground flaxseed (one tablespoon) | 37 | 0.1 |
| Fresh lime (one tablespoon) | 10 | 0.5 |
| Chia seeds (one tablespoon) | 67 | 0.5 |
| Spirulina powder (one serving) | 81 | 1.0 |
Easy Recipe Combos
- One cup kale, 1/4 avocado, one cup unsweetened almond milk, 1/4 cup rolled oats, 1/2 teaspoon cinnamon, 1/2 cup crushed ice = 239 calories, 0.9 grams of sugar, 7.6 grams of protein
- One cup spinach, 1/4 avocado, one cup unsweetened almond milk, one tablespoon nut butter, one tablespoon cacao nibs, 1/2 cup crushed ice = 381 calories, 1.4 grams of sugar, 10.2 grams of protein
- One cup spinach, one cup raspberries, one cup unsweetened rice milk, one cup cottage cheese, 1/2 cup crushed ice = 316 calories, 6.3 grams of sugar, 34 grams of protein
- One cup raspberries, 1/4 avocado, one cup unsweetened coconut milk, one teaspoon ginger, one tablespoon lime juice, 1/2 cup crushed ice = 225 calories, 6.9 grams of sugar, 3.5 grams of protein
- One cup kale, one cup strawberries, one cup unsweetened soy milk, 1/8 cup almonds, one serving spirulina = 228 calories, 8.6 grams of sugar, 12.5 grams of protein
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4 Protein-Packed Dinners For a Postwork Gym Session
A strenuous postwork gym session is sometimes a must when trying to fit a workout into a 9-to-5 schedule. One of the biggest problems? Arriving home late and having to figure out what's for dinner. Instead of grabbing whatever is in sight or ordering takeout on the way home, a little planning - and a lot of protein - will go a long way.
Bean Burger
Image Source: POPSUGAR Photography / Jenny SugarA riff on a traditional veggie burger, this bean-and-grain-based spicy chickpea, barley, and quinoa burger offers over 16 grams of protein. This recipe is easy to prepare; just make sure you have all these grains cooked in advance.
Vegetarian Chili
Image Source: POPSUGAR Photography / Michele FoleyYou won't miss the meat in this recipe for smoky tofu chili with black beans. Prep a big pot of this stew a day in advance and enjoy a heaping helping after an intense workout.
Baked Eggs in Avocado
Enjoy breakfast for dinner with a baked egg in avocado that offers more than 15 grams of protein per serving. Top off your avocado with leftover fresh herbs or a little hot sauce for an extra kick.
Roasted Salmon
Image Source: POPSUGAR Photography / Lizzie FuhrThis one-sheet salmon supper is an ideal meal to enjoy after a tough strength-training session. From prep to plate, it comes together in 15 minutes, and it offers 47 grams of lean protein.
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I Started Saying "No" and Began Losing Weight
Saying "no" has never been my forte. I'm a social creature and a "yes" person. Long before FOMO permeated the pop culture landscape, I hated passing up any enticing invitation for a night out - the phrase "I'll sleep when I'm dead" comes to mind when I think about my first years in San Francisco.
Eventually, I woke up and found myself with a complete lack of energy, a totally shot immune system, and a body I barely recognized. The irony of it all was I was coming up on my one-year anniversary of writing for POPSUGAR Fitness. I was sitting at my desk writing all day and going out (almost) every night from work. I was left with exactly zero time to dedicate to my physical fitness or general wellness. Somewhere in my mind I had worked out this deal: since I was writing about health all day long, I was obviously being healthy. Then, I saw one Instagram proving that this was not the case. Seeing this photographic proof was the push I needed to recommit to a consistent routine, but seeing results was much tougher than I had anticipated. And it wasn't because I wasn't making time to work out; it's because I had to start saying "no" to people I love.
No, I can't eat nachos tonight. No, I can't go to your show at 11 p.m. on Wednesday; I have SoulCycle at 7 a.m. (and then, I work all day). No, I can't stop by the bar, because I don't want to be coaxed into drinking a bunch of Manhattans and wake up hungover and hating life. No, I need to leave early, so I can prep meals for the week and clean my house. No, I am not interested in your cupcake. Well . . . I am interested in your cupcake, but no, no thank you.
If you're new to this whole healthy-living gig, heed my advice, and consider this a warning. There are people you love and love spending time with who will do everything in their power to get in your way. They'll tell you they miss seeing you, ask you to skip a Sunday morning class so you can meet them for brunch, and say everyone keeps asking where you've been hiding. Even after explaining that "no" has become more rampant in my vocabulary because of my health, I still felt like I was letting friends down. Guilt plagued me for some time, but once I started reaping the benefits of all my hard work, the response became easier and more natural. And honestly? It feels really good to put my foot down, take the reins, and do what's best for me.
Don't get me wrong: making time for fun is absolutely essential to live a balanced life, and trust me, I have plenty of fun. But I realized that if I was serious about changing my body and changing my life, it was only going to work if I set healthy boundaries that were on my terms. Sure, there are still weeks I spread myself too thin and nights I stay out way too late, but the vast majority of my time is dedicated to living a healthier, more balanced life - and I've got the results to prove it.
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healthiness:Jared Leto in National Parks Makes For the Most Gorgeous Photos You'll See Today
It's official: we want to take our next camping trip with Jared Leto. The actor has been on a nature tour of sorts, sharing photos from national parks like Yosemite and Yellowstone, where he's been hiking, rock climbing, and just generally embracing outdoor life. It's hard to imagine Half Dome looking more awe-inspiring than it already does, but put Jared in front of it, and its national-treasure status somehow increases tenfold. Add a nature quote next to it all, and the beauty is enough to crush you.healthiness
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healthiness:The Best Beginner Workout - No Equipment Needed
Strength training is key to living a fit life, and we are here to help you master the fundamentals. This is a 15-minute workout we designed for beginners, but anyone will benefit from this full-body sweat session. We will teach you the moves and the modifications you need to build strength and great form. Best of all, you don't need any fancy equipment for this workout, just a sturdy chair. Press play, and let's get started!.healthiness
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healthiness:The 75 Healthy Dinners You Need in Your Recipe Arsenal
If you're in the market for some new healthy dinner recipes, you've come to the right place. Whether you're vegan, vegetarian, gluten-free, or even Paleo, there are a number of delicious dishes in this long list of 75 that will satisfy your dietary preferences and your palate. Don't stay stuck in that healthy dinner rut one more night; start scrolling, and get cooking! healthiness
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