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 16 juillet 2015
Do These 3 Things to Stay Cool on Hot Summer Runs
High temps coupled with high humidity can make it pretty unbearable for your workouts. It's not only uncomfortable, but overheating could lead to cramping or even heatstroke. Here are some ways you can use the power of water to keep cool.
- Wet head: Before heading out, take a quick cold shower to cool down your skin. Soak your hair, leave it dripping wet, and stick it in a tight bun. As you run, the wind will feel amazing on your cool head. If your hair is short, sport a wet bandana instead. Bring along a bottle of water and periodically pour some on your head to keep up the cooling effects.
- Ice sock: Many athletes such as Olympic marathoner Deena Kastor wear an ice vest before competing. It lowers their body temperature, and in turn, it increases their endurance when exercising in the heat. You can get the same effects throughout your entire workout with an ice sock. Use an old piece of panty hose (because it's stretchy and lightweight) and fill it with ice cubes using a funnel until it's about six inches long. Knot the open end and stick it in your sports bra between your shoulder blades. No doubt, it'll feel shockingly cold at first, but once you start running and heating up, as the ice melts, it'll feel so good dripping down your back.
- Frozen towel: Keeping your neck cool will also prevent heat exhaustion, and one way to do it is with a frozen towel. Soak a thin, lightweight hand towel, wring out the excess water, and lay it flat in your freezer for at least an hour. Right before you're ready to head out, wrap the towel around your neck and secure it with safety pins. Granted, it's not the most attractive accessory, but it sure will keep you cool.
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10 Scale-Free Ways to Track Your Weight-Loss Progress
- 10 reasons you should ditch the scale - Shape
- The best daily mix of food to aid your weight-loss efforts - Women's Health
- No-fail ways to ease post-workout soreness - Self
- Don't let this grocery mistake cost you calories - Real Simple
- The best yoga moves for your trouble spots - Health
- How you can diet while still feeding your family - Cooking Light
- Simple swaps to kick-start a healthier day - HuffPost Healthy Living
- 5 running lies you should never believe - Women's Running
- How to pack for your next Summer getaway - POPSUGAR Fashion
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It's Time to Get It Up - We're Talking About Your Heart Rate!
What's your favorite form of cardio exercise? We're asking because for today's workout in our No-Excuses Workout Challenge, all we ask is that you keep your heart rate up for 30 minutes. Take that studio cycling class you love. Go for a run. Hit the pool for some laps. It doesn't matter what you do, just keep moving for 30 minutes
If you would like a little more direction, we have some workout plans for you to try - one using a treadmill and one using an elliptical, in case you have access to some cardio equipment.
Treadmill
| Time | Speed (MPH) |
Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 4.0 | 3.0 | Warmup |
| 5:00-6:00 | 6.5 | 1.0 | |
| 6:00-7:00 | 4.0 | 1.0 | Recover |
| 7:00-9:00 | 6.5 | 1.0 | |
| 9:00-10:00 | 4.0 | 1.0 | Recover |
| 10:00-13:00 | 6.5 | 1.0 | |
| 13:00-14:00 | 4.0 | 1.0 | Recover |
| 14:00-16:00 | 6.5 | 1.0 | |
| 16:00-17:00 | 4.0 | 1.0 | Recover |
| 17:00-18:00 | 6.5 | 1.0 | |
| 18:00-19:00 | 4.0 | 1.0 | Recover |
| 19:00-20:00 | 6.0 | 3.0 | |
| 20:00-21:00 | 4.0 | 1.0 | Recover |
| 21:00-23:00 | 6.0 | 3.0 | |
| 23:00-24:00 | 4.0 | 1.0 | Recover |
| 24:00-27:00 | 6.0 | 3.0 | |
| 27:00-30:00 | 4.0 | 1.0 | Cooldown |
Elliptical
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00-3:00 |
|
130 | Warmup |
| 03:00-5:00 |
|
130 | Warmup |
| 05:00-10:00 |
|
140 | Speed up |
| 10:00-15:00 |
|
140 | Backward |
| 15:00-20:00 |
|
140 | Forward |
| 20:00-22:30 |
|
140 | Push |
| 22:30-25:00 |
|
140 | Pull |
| 25:00-30:00 |
|
110 | Cooldown |
*SPM = Strides per minute
Set incline to 20 percent
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4 Detox Ingredients You Need to Add to Your H2O
When you're trying to get your health back on track, there are many ways to detox your way to feeling better. The best way to flush out toxins, however, is simple: lots and lots of water. But you don't have to drink it plain; you can add a little flavor as well with these delicious (and detoxifying) additions. Add all of these to a large pitcher or bottle full of ice and water and drink throughout the next day for an effective way to detox! It helps to let these pieces soak overnight in your fridge to let the flavors meld.
- Lemon: Lemon water makes for a powerful detox drink; lemon juice helps to cleanse and alkalize the body. Add one thinly sliced lemon to a large pitcher, or squeeze fresh lemon juice into your glass.
- Mint: Mint adds a touch of sweetness without the sugar to your water, and it also helps settle your stomach and aids in digestion as well.
- Cucumber: Cucumber water isn't just for spas. Adding a few slices of cucumber to your water makes for excellent rehydration, and cucumber also contains anti-inflammatory properties.
- Ginger: The spicy root helps cleanse out your system, aids in digestion, and settles your stomach. A little goes a long way, so start with a few thin slices or grate a tiny piece into your water and taste before adding more as necessary.
To make one serving of detox water, add three to five slices of cucumber, half a lemon, and a few sprigs of mint leaves to 24 ounces of ice-cold water. You can also add sliced peeled ginger (about a one-inch piece of ginger root, or to taste) for a spicy kick.
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The 10 Commandments of Weight Loss
There's no magic bullet or secret pill - sustainable weight loss does not happen overnight. If want to take off weight and keep it off for good, some major healthy lifestyle changes need to occur in order for your results to last. Here are the 10 rules to live by every day.
1. Thou Shalt Eat Breakfast
Healthy foodie trends may come and go, but breakfast is a must. People who eat breakfast regularly lose more weight, since it jump-starts your metabolism, helping your body to burn more fat. With that said, any old breakfast won't do! Follow this nutritionist-approved weight-loss breakfast formula to choose yours wisely and start seeing results sooner.
2. Thou Shalt Keep It Clean
One of the very fastest ways to see and feel results is to cut out processed foods and fill up on fresh foods straight from the Earth. Whenever possible, opt for whole, natural foods and follow our clean eating dos and don'ts. Once you clean up your diet and cut out the junk, you'll start feeling and seeing enormous changes. After a few weeks, you'll wonder how you ever ate any other way.
Source: POPSUGAR Photography / Jenny Sugar3. Thou Shalt Control Portions
Even when you choose healthy foods, overeating these good-for-you choices can sabotage your weight-loss goals, and you might not even realize you're overdoing it. Use this handy printable chart to start learning about just how much constitutes one serving, or instead of eyeballing your meals, pick up some portion-control products so you can be as precise as possible.
4. Thou Shalt Welcome a Sweaty Workout Session
When it comes to working out and losing weight, 15 minutes a few times a week is simply not enough. For her clients who want to lose weight, Michelle Bridges of The Biggest Loser Australia recommends working out "six days a week, ideally for 50 to 60 minutes at a time," and you can't be afraid to go intense, feel the burn, and build up a sweat. Your clothes should not be dry when you leave the gym! Not every workout has to be a crazy sweat session, but Michelle says three of your workouts every week should be "hard" exercise like interval training in order to see results.
5. Thou Shalt Set Minigoals
As you move along on your weight-loss journey, there is so much more to revel in beyond a tiny number on the scale. Setting specific and personal minigoals like training for a race, slipping into the old pair of jeans, or grabbing heavier weights will help you stay connected and realize just how much progress you're making every day. These may seem like small wins, but they're absolutely worth celebrating.
Source: POPSUGAR Photography / Kat Borchart6. Thou Shalt Drink (More) Water
You'd be surprised just how many people confuse hunger with dehydration. Keeping your water bottle full all day long keeps your body in tip-top shape and helps you steer clear of unnecessary snacking. To maximize your water intake for weight loss, dietitian Julie Upton, MS, RD, recommends "drinking about half of your body weight in fluid ounces of water (or other calorie-free beverages). Cold water provides a brief shock to your metabolism, raising it by about 30 percent so that over the course of a day, your body will burn about 100 more calories."
7. Thou Shalt Plan Ahead
Occasionally enjoying a sweet treat or special meal out are essential parts of any sustainable weight-loss plan, but it only works when you're realistic about your indulgences and learn to plan ahead. Heading to the beach next weekend? Keep your diet extraclean leading up to your getaway. This way you have a little more wiggle room to enjoy as you please. We're big believers in the 80/20 rule over here; eighty percent of the time you keep your diet clean and the other 20 percent of the day you're able to indulge freely. The math is simple: if you eat three square meals a day, three of those meals are the 20 percent of your week up for grabs.
Source: POPSUGAR Photography / Kat Borchart8. Thou Shalt Strength Train
If you were fed the myth that strength training impedes weight loss and messes with results, it's time to change your tune. Strength training builds muscle mass while boosting your metabolism. You might not tip the scale, but strength training is where the real resculpting of your body happens. Once you start lifting and moving through bodyweight moves at home, you'll be hooked.
9. Thou Shalt Rest Well
Getting adequate sleep every night makes sure you have the energy to power through your workout, but it's also been proven to help curb a ravenous appetite, since those who get adequate sleep eat an average of 300 calories less than those who don't. Sleep also surprisingly fights against "fat" genes. In one study that looked at twins, the twin who slept longer had a lower BMI than the twin who did not. In short? Wind down and get to bed earlier. Your body thanks you in advance for supporting all its hard work in the kitchen and the gym.
10. Thou Shalt Remain Positive
When you treat yourself with kindness, you're able to bounce back faster and stay on track for longer. Keep a healthy sense of humor, leave room to laugh, and take it day by day. Every experience won't be perfect, but when you're kind to yourself and keep a positive outlook, this whole weight-loss thing will feel a lot easier.
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5 Pre-Workout Hacks That You Should Commit to Memory
Your pre-workout routine is just as important as the workout itself, so we partnered with Chobani Simply 100® to highlight smart things you can do before exercising.
You're well accustomed with how to get the most of your training, but did you know that the time you spend before a sweat session is equally as important? If you were to attend a TRX class without having properly powered up with a protein-packed snack first, for example, you'd be setting yourself up for a brutal time. So in order to avoid these sort of fitness blunders, make sure you learn these five important pre-workout habits.
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How a Gym Became a Safe Haven For a Transgender Man
A powerful commercial aired during the ESPYs, just minutes before Caitlyn Jenner received the Arthur Ashe Award For Courage. The Google ad chronicles the journey of Jake Nothangel and his transition from female to male. As Jake, 26, explains in his own words, he grew up feeling like a boy trapped in a girl's body. For Jake, part of his transition included building the body he had always hoped for: "I wanted to be able to take off my shirt one day and have all these muscles." In his process to get there, Jake found a safe haven in a place that so many of us also have: the local gym. There he found a supportive community, a trainer who cares, and total acceptance amongst his peers.
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9 Healthy Foods That Can Cause Weight Gain
Cutting back on junk is a must when you're ready to shed a few pounds, but there are plenty of foods with good-for-you reputations that can mess with your progress if you're not careful. This is a problem wellness consultant and nutritionist Dana Kofsky sees again and again with her clients; people don't pay attention to portion control and eat oversize amounts of healthy foods without realizing. Dana is all about good fats and nutritionally dense foods, as long as the portions are in check! If you're looking to lose weight, check out Dana's recommended daily serving sizes for some of the most common (and delicious) healthy foods.
- Almonds: 1/4 cup kernels (206 calories)
- Avocado: 1/4 large or 1/2 small fruit (80 calories)
- Banana: 1 small or 1/2 large fruit (61 to 89 calories)
- Dark chocolate: 1 ounce (138 calories)
- Nut butter: 2 tablespoons (202 calories)
- Olive oil: 2 tablespoons (238 calories)
- Pistachios: 1/4 cup kernels (171 calories)
- Quinoa: 1/2 cup, cooked (111 calories)
- Walnuts: 1/4 cup shelled halves (163 calories)
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Why the Apple Watch Isn't a Fitness Tracker
At this point, it seems like you're in one of two camps - sporting a fitness tracker on your wrist, or in the market for one. Over the years, I've tested many different trackers to find the right one for my wrist, so when Apple asked me if I wanted to test the Apple Watch Sport ($349 and up), I was more than curious to see how this smartwatch could hold its own among the crowded fitness tracker field as well. A few months later, I can safely say this: while the Apple Watch may look good and have many features that make life more convenient, it's definitely not on par with much less expensive fitness trackers or similarly priced GPS watches. Here's why.
You Still Need Your Phone
This is perhaps the biggest gripe I have with the Apple Watch as a fitness device. Unlike GPS watches, much of the Apple Watch's functionality is based on its Bluetooth connection with your phone. That means if you don't normally bring your phone with you, the Apple Watch acts more like a regular fitness tracker than a features-filled GPS watch. Using Apple Watch's included workout app, you can see your pace, time, distance, and calories burned while you run, but you won't be able to map out your course or view your mile split times like you can with higher-end (and similarly priced) sports watches. Also, while the easy-to-read watch face still shows you relevant information along your run (in a much more convenient way than if you solely use a fitness tracker to record your workouts), the accuracy can be compromised if you don't have your iPhone with you. To calibrate, you first need to bring your phone along for a few workouts so the watch can use GPS data to help calculate your stride for better pace information.
The good news: If you do run with your phone (like I do), the Apple Watch's intuitive user experience makes anything easier, from changing the music on your phone to hearing your pace, mileage, and time every mile split through your earphones. And it's nice to know that you can still listen to music on your run with the Apple Watch without your phone by syncing a playlist of up to 2 GB and pairing with Bluetooth headphones before you head out.
It's Hard to Find Your Data
For me, one of the best motivators for tracking and completing a workout is the satisfaction of seeing my stats improve week over week. Apps like Fitbit or Jawbone Up keep a record of your runs in a user-friendly app, so when you're trying to remember your best pace from your weekend jog around the park or if you're wondering what my peak heart rate was, you can quickly go in and find a summary of each workout on my phone. Many GPS watches keep similar data in their history, so you can pull up relevant information from your latest runs right on your wrist. The Apple Watch's stats, however, are less robust; they sync with the Health app on your phone, and offer up a dry, text-based list of minutes, type of workout, calories burned, and distance (if it's a run). If you want pace information, you can use a third-party app - like the Nike+ Running app, which syncs seamlessly with the Apple Watch - but the included workout app makes it difficult (or impossible) to review your progress; while the watch does give you a summary of your workout once you end a session, the data disappears from the watch once you dismiss or save it. Instead of accessing it on your watch, you'll find your workout data in the Health app on your phone. However, I found the way the Health app organized my workout data to be useless and underwhelming - the workouts are grouped in a cut-and-dry list of numbers, without any interpretation or ability to look at overall progress to motivate you to do better the next time around (see below).
The Short Battery Life
While most fitness trackers last a few days (or, if they have a watch battery like the Garmin Vivofit, over a year), the Apple Watch's battery lasts around a day or a day and a half, depending on how much you use it to record your activity. That means nightly charging your watch to ensure it has enough juice to get you through the next day. If you're wondering how the Apple Watch tracks your sleep if it has to be charged every night, it's because, unlike most fitness trackers, the Apple Watch doesn't have sleep-tracking functionality. If knowing how well you're resting at night is important to you, then you should look elsewhere for your tracker.
Image Source: Instagram user popsugarfitnessThe Good
This isn't to say that there's nothing about the Apple Watch Sport that I liked. In fact, since I almost always run with my phone, I found the Apple Watch to be accurate when recording my distance and route. When I wanted to skip ahead to another song while streaming Spotify, I didn't have to fish my phone out of my armband to figure out which track I wanted - I could just raise my wrist and control options and volume from there. And while I don't have a gym, I've heard from several people that their Apple Watch's calorie counts and distance stats were similar to the calorie read on whatever cardio equipment they were on. When I used my Apple Watch in circuit classes, its calorie counts were similar to the amounts recorded by my Fitbit. Plus, you get the thoughtful, intuitive user experience that's characteristic of any Apple product, meaning it's easier to understand and use than many GPS watches. As a tracker, it pretty much delivers: you can take a peek at your Activity app either on your phone or watch to see how you're faring for the day, movement-wise (although basic information like how many steps you've taken are a little buried). If you're a casual exerciser who values look and tech over stats, you might appreciate the Apple Watch more than a watch that's made for a more-serious athlete. The Apple Watch will be getting better, too, with the release of its own iOS 2 software update sometime in the Fall.
The Verdict
The Apple Watch may have some impressive technological features - I appreciate not having to take out my phone when I'm juggling groceries or in line at the airport, for example - but if you're in the market for a fitness tracker or running watch, the bottom line is this: you can get a regular fitness tracker for less money with the same amount of features or more, or you can splurge on a GPS watch that tracks and records workout data all on its own (and leave your phone behind). My pick? The Fitbit Surge ($250), a fitness tracker, smartwatch, and GPS watch in one that has many of the same features as the Apple Watch (like text notifications and heart-rate monitoring) but clocks in at $100 cheaper than the basic Apple Watch Sport.
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mercredi 15 juillet 2015
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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The Easy Eating Formula For Getting Rid of Body Fat
If you feel soft in the middle, you can either thank your mother for inheriting her blessed genetic predisposition for belly flab or your sweet kiddos who were created there. Whatever the reason, if you'd much rather have a sleeker midsection, as a mom of two, I can totally relate.
Although it's impossible to spot-reduce fat from specific areas, we've enlisted the help of Christmas Abbott, CrossFit competitor and author of The Badass Body Diet ($28), to help us ditch our pinch-more-than-an-inch tummies. As a formerly "skinny fat" woman who transformed her body through CrossFit and a dialed-in diet, Christmas understands how real women feel and also what they need to do to get the body they crave. "Food is your foundation, and fitness is the accessory," says Christmas. She believes that every meal and snack needs to embrace the macronutrient trifecta of proteins, carbs, and healthy fats to help reduce overall body fat, which will aid in reducing stubborn belly fat.
Christmas explains that all food can be categorized into a protein, a carbohydrate, or a fat. "You can't go wrong by dividing your plate into thirds and filling each section with a primo protein, primo carbohydrate, and primo fat." There are only two foods Christmas says to avoid - processed foods and alcohol - since these contribute to unwanted fat. If you want to know specifics about how many of each to eat, The Badass Body Diet outlines a diet plan based on your personal body type and goals.
What about exercise? Short, high-intensity training sessions are proven to help reduce belly fat faster than steady-state cardio. Below are some great examples of this type of workout.
- 45-minute walk-run-sprint interval workout for beginners
- 10-minute HIIT video from celeb trainer Astrid McGuire
- 60-minute walk-jog workout
- 7-minute workout that targets belly fat
- 20-minute full-body HIIT video workout
- 30-minute pyramid interval workout for the treadmill
- Tush-toning interval workout with hill repeats
And once the belly fat begins to dissolve, you'll want to reveal a carved, toned core with this 10-minute ab workout. Working out three times a week is great if you're starting out, then you can add additional days as your body becomes stronger. As a CrossFit competitor, Olympic lifter, and head trainer at CrossFit HQ, Christmas also makes a point that your workouts should be fun so you stick with them longer.
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The 10 Commandments of Easy, Healthy Living
Ready to commit to a healthier lifestyle and just feel better every day? It doesn't have to be a pipe dream. Meet the 10 commandments that will allow you to see, feel, and reap results. You're worth the effort.
1. Thou Shalt Drink More Water
If you're working with a foggy, tired brain a lot of the time and aren't sure what's affecting your health, this may be a sign of regular dehydration. Staying hydrated helps energize your body, rids it of toxins, and helps your body work at its top potential. Sip on plenty of water all day to keep energy levels up and soaring and your body working hard for you.
2. Thou Shalt Take Part in Consistent Exercise
Regardless of any weight-loss goals, exercise needs to be a consistent part of your healthy lifestyle. It keeps sickness at bay, boosts your mood, increases productivity, and so much more. You will be amazed how much healthier you feel when you exercise regularly.
3. Thou Shalt Remember That Food Is Fuel
Choosing whole, natural clean foods over processed junk puts your body in a position to perform at its top potential. Treat your body like the luxury vehicle it is, and opt for premium fuel whenever possible! Making this shift in your mind is essential to sustaining a healthy diet for the long haul. These clean-eating rules are the perfect starter kit to developing a healthier relationship with food.
4. Thou Shalt Take Time to Breathe
For those who haven't gotten the memo yet, making time to meditate is worth the effort. Studies have shown a correlation between meditation and reduction of gray matter in the amygdala, the region connected to anxiety and emotional regulation; meditation has also been shown to decrease insomnia by 42 percent. Even if you're not ready to commit to a formal meditation practice, just taking three deep breaths when you're worried or stressed can help you loosen up and feel lighter. Try it right now - it works!
5. Thou Shalt Laugh More
Laughing helps keep stress levels low and positive feelings high. You might be surprised to learn that studies have shown that adults who have a sense of humor outlive those who don't. When things feel tough, watch a funny video, read your favorite article, or call a friend or family member who always makes you chuckle. Every giggle supports your healthy, happy goals.
6. Thou Shalt Not Eliminate Entire Food Groups
All protein? All carbs? All cookies? Too little (or too much) of anything is bad news. Our bodies need a balanced diet in order to survive and function at their highest potential. Depriving yourself of certain food groups may seem like a quick fix for a short time, but it's simply not sustainable for long-term weight-loss goals, and it does not support a balanced and healthy life.
7. Thou Shalt Get Some Fresh Air
Feeling stuck indoors leaves you feeling drained and disconnected. Step away from work, go outside for some fresh air and sunny rays, and take a walk during your break. It may feel like a luxury to leave, but you'll come back to whatever you were working on with a fresh perspective and much more energy. This also goes for the weekend! Take advantage of Summer's sunny skies and warm temperatures and relax in nature and reconnect with yourself.
8. Thou Shalt Strive For 80/20
The occasional indulgence is essential for a balanced and healthy life, and that's why following the 80/20 principle is a great technique. The breakdown is simple: 80 percent of the time you focus on eating clean, good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please. This means you can absolutely enjoy a meal out or refreshing cocktail, but it's not an everyday occurrence. (Your wallet also thanks you in advance for this one.)
9. Thou Shalt Listen to Thy Body
Consistently healthy people help their bodies work with them instead of against them. It can be tough when there's tons of fun plans on the horizon, but when you're feeling immunocompromised, it's essential to take a break for yourself. Folks who listen to their bodies put down their fork when they've had enough, hit up a yoga class when they need a release, and don't pour that extra cocktail when they know it's not the best idea. Once you find this awareness, you'll be amazed by how much your body has to say.
10. Thou Shalt Get to Bed
Not getting enough sleep can lead to a whole slew of consequences from higher blood pressure to memory loss. Be sure to get at least seven hours of sleep every night to keep you alert and energized to take on the day. And if you're having a hard time getting adequate shut-eye, these sleep tips will help you get to bed.
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What I Stop Eating When I Want to Feel My Best
As a fitness editor, I get asked an exorbitant amount of health questions every week. The one that pops up more than any other is not surprising: what do you do when you want to lose weight? And when I respond with my honest answer, everyone's response is equally unsurprising.
I don't know whether they're expecting me to offer a magic pill or weird statistic they haven't heard, but when I say, "I cut back on carbs," faces drop and the subject almost immediately changes. You would be hard-pressed to find a woman who enjoys bread products as much as I do, but when I'm zapped of energy or want to feel my very best before a special event or vacation, I eat them very sparingly.
I had always considered myself to be a relatively clean eater, but it wasn't until I went Paleo for the first time that I realized just how often I was eating grains, bread, and pasta, and how different I felt when I stopped eating these foods. Once I cut these foods out of my diet for the sake of my cavewoman project, my experience of feeling bloated after every meal went away and my energy soared. I felt like I had been lifted out of a haze where everything looked a little clearer and sharper. And there was another welcome change I wasn't anticipating: I took off a significant amount of weight faster than I ever had before. Eliminating high-carb foods allows the body to get rid of glycogen (excess carb-stores held in the muscles) and with it, associated water weight. Whenever I cut back on carbs in my diet, the results are instant and dramatic.
Keep in mind that I would never commit to cutting out bread or grains forever. In terms of long-term and sustainable weight loss, cutting out a single food group forever is never a good idea. While cutting out carbs is what works for me when I want to take off weight quickly, it's important to point out that once I reintroduce high-carb foods, the water weight is quick to return. The only way weight loss lasts is when you're willing to make a real lifestyle change that includes an all-around balanced diet. That being said, cutting carbs does work when I want to jump-start my diet after an indulgent period or when I'm looking to shape up for a special event. All I have to do is keep up with my regular workout schedule and cut back on high-carb foods, and a week to 10 days later, my muscles look more defined, my clothes slide on easier, and my energy levels go through the roof. It has nothing to do with hitting a specific weight or trying to look "skinny," but it has everything to do with feeling a little more confident in that special dress, that tiny bikini, or . . . nothing at all.
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Don't Make This Mistake With Chia Seeds
There's good reason chia seeds have been on everyone's minds these days. These tiny seeds are high in protein, fiber, calcium, antioxidants, and omega-3s, but there is a right and wrong way to eat them, and one man recently learned the hard way.
In one patient case study, one man experienced intense dysphagia, or difficulty swallowing, after ingesting a tablespoon of dry chia seeds and chasing it with water. One of the reasons chia seeds are touted for weight loss is because they expand multiple times their size in water and help you feel full for longer. However, taking down a dry tablespoon and chasing it back with H2O is not going to lead to a comfortable experience, since they don't have time to reach your stomach to expand.
Soaking chia seeds in water before you eat them is safe; after they're soaked, chia seeds develop a gelatinous coating which some raw foodists believe helps them to move swiftly through the digestive track. Other evidence suggests that consuming ground chia seeds, rather than whole seeds, allows significantly more ALA (the plant form of omega-3 fatty acids) to reach the bloodstream. With all that said, there is limited scientific research to which method is truly the best when it comes to nutrient absorption.
Photo: Lizzie FuhrWhen they're included in a recipe, our bodies can digest chia seeds whole (an appropriate quantity, of course), soaked, or ground in order to reap their healthy benefits. If you're ready to get these nutrient-rich seeds into your diet, these recipe ideas will help you out.
Chia pudding: Chia seeds and coconut milk marry for a Paleo-friendly make-ahead pudding that works great for breakfast. Mix together the ingredients the night before, pop it in the fridge, and look forward to a special treat the next day. It's that easy.
Debloating beverage: If you've been feeling sluggish and bloated, it's time for a new morning ritual that includes chia. Celebrity trainer Valerie Waters starts the day with this before-breakfast, pre-workout drink that only calls for three ingredients. These chia seeds are combined with water, making this a much safer alternative to consuming chia and chasing it down with water.
Blueberry chia muffins: Blueberry muffins get an upgrade with this chia-filled recipe for extra nutrient power. They're baked into the batter, so you can't even taste them.
Antioxidant berry smoothie: If you find their crunchy texture a little off-putting on their own, try tossing them into this refreshing morning smoothie. High in vitamin C and boasting more than 10 grams of fiber, this antioxidant breakfast blend will become your new favorite recipe.
Sprinkled on yogurt: If you're looking for a quick omega-3 punch in your snack, you can simply sprinkle a teaspoon of seeds on your fruit, mix them into your yogurt, or make a delicious combination of the two!
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What Is Stomach Vacuuming and Does It Help With Weight Loss?
- Does stomach vacuuming actually help with weight loss? - Women's Health
- Sunburn remedies that really work - Fitness
- 3-ingredient breakfast smoothies for a quick and easy morning - Self
- Look no further, this app will get you up for your morning workout - Shape
- Getting an online diagnosis is more dangerous than you think - Real Simple
- How to keep off the Summer weight - Health
- Your guide to packing the perfect mason jar salad - Cooking Light
- All the details about staying hydrated this Summer - Greatist
- 12 ways to make your groceries last longer - POPSUGAR Smart Living
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5 Multitasking Exercises For Fast Results
Don't waste your time! These multitasking moves from Self help you see results fast.
Weights aren't the only way to get sculpted: Resistance bands are powerful (and portable) tools for strength training anywhere. These low-tech, lightweight fitness props are perfect for at-home workouts or tossing into your suitcase. (Maybe that's why so many celebs, including Jessica Biel and Sofia Vergara, use them when they're on the road.)
Bands have other advantages, too. They're great for targeting multiple muscles at once and give you a greater range of motion than other kinds of equipment. Plus, "by creating resistance in multiple directions, your core has to stabilize to maintain the correct movement pattern," says Dennys Lozada, personal trainer and instructor at The Fhitting Room in New York City. As a result, your body builds more muscle fiber and burns more calories both during and after exercise.
Perhaps the best thing about resistance bands, though, is how adaptable they are to any fitness level. "You are the one who dictates how much tension there will be when you're pushing or pulling," Lozada says. A set of flat, looped bands of varying resistance levels (light, medium and heavy) will give you the most versatility, he adds; start with the light band and move up from there. Here are five multitasking exercises to try:
The Workout: Do 20 reps of each move, with a light-resistance looped band. Do 4 to 5 sets, 3 times a week.
- Squat & Press: Stand with feet shoulder-width apart, band under middle of feet. Hold band with palms up at chest level so band forms a rectangle between hands and feet. Keeping weight on heels, lower into a squat until thighs are parallel to floor. Stand and thrust arms overhead. Return to start.
- Leg Raise: Start on hands and knees with band looped around thumbs and right foot. Extend right leg straight back, foot flexed, toes to floor. Lift foot to hip level. Lower and repeat. Do reps. Switch sides; repeat.
- Band Push-Up: Start in a high plank, wrists under shoulders, band stretched across back (just below shoulder blades) and looped around thumbs. Bend elbows to lower toward floor. Press back to start.
- Bent-Over Row: Stand with feet shoulder-width apart, band under middle of feet, knees soft. Hinge forward, keeping back flat, and grab band on both sides at knee level. Hold elbows close to body as you pull hands to chest, squeezing shoulder blades at top of each row. Return to start.
- Core Twist: Securely loop one end of band around a door handle, the other around your hands. Stand a few feet from door with left side facing it so band is taut. Extend arms in front of you, palms together. Engaging abs, rotate upper body 45 degrees toward door, lessening tension. Twist back to start. Do reps. Switch sides; repeat.
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How to Make Your Planks Even More Effective
Planks are one of the most effective exercises because they fire up so many muscles at once, especially the core and upper body. You can make them even harder - you know you want to! - by adding a pair of dumbbells. Grab a pair of three- to 10-pounders and throw these moves into your next routine. Since plank position can be tough on the wrists, alternate these plank variations with moves that give your hands a break, such as squats or lunges.
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The Busy-Woman's Workout
Make it quick. Make it efficient. Make it excuse-proof. Done, done, and done! This workout is about 20 minutes long, but it leaves no muscle unworked. Plus, with no equipment needed, you really have no excuses.
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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Mountain Climbers: The Move That Does It All
If you're a fan of exercises that work your body without machines, weights, or equipment, try doing mountain climbers! A POPSUGAR Fitness favorite, this exercise works the lower body and the core and is a great form of cardio. Learn how to do the complete move below.
- Start in a traditional plank - shoulders over hands and weight on just your toes.
- With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
- Continue "running" in your plank for one minute.
Fit tip: for a stint of cardio during weight workouts, use this exercise as an active break in between exercises or reps.
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You'll Crack Up (and Get Grossed Out) From This Insane Fitness Prank
We might not buy bologna anytime soon, but we got a serious laugh from Oscar Mayer's newest video that pokes fun at hot boutique fitness classes. Oscar Mayer invited trendy New Yorkers to get a sneak peek at a fake workout, appropriately named "FRIQ" (pronounced "freak"), where an overzealous instructor led students through a number of bizarre activities such as engaging their tongues, pretending to be bears in cages, wrapping themselves in bubble wrap, and so much more. The instructor's crazy vibe, the unconventional activities, and the disgusting-looking FRIQ Fuel beverage offered at the end of the workout remind us a lot of the weird things we've tried in the name of hot fitness trends.
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Sweet, Savory, and Healthy: 9 Almond Snacks You're Sure to Love
Almonds, with a dose of protein, iron, and calcium - what's there not to like? Whether you're seeking sweets or a snack, there are numerous ways you can ditch the peanuts and go nuts with almonds. Here are nine recipes to show you how!
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mardi 14 juillet 2015
The 30-Day Program That Heals Unhealthy Food Habits
Tens of thousands of people have taken on the Whole30 program, a monthlong clean-eating program that promises a bevy of health and emotional benefits. Developed by Dallas and Melissa Hartwig, a husband-and-wife team with backgrounds in sports nutrition, anatomy, and physical therapy, the program aims to reset your metabolism and reshape your relationship with food.
After a co-worker read the essential Whole30 text, It Starts With Food, and took on the challenge, I was interested to see what all the hype surrounding this monthlong "diet" was really about.
What Can I Eat?
On the surface, the Whole30 menu looks a lot like the Paleo diet (low carb, high protein), but think of it more as an elimination diet, except there's no 80/20 balance either - no cheating, no indulgences for one month. For one month, it completely strips away "hormone-unbalancing, gut-disrupting, inflammatory food groups," considered to be grains, sugar, dairy, alcohol, and legumes. Equally as important as eliminating these groups is not to be tempted to "junkify" their old favorites - for example, a meaty "Paleo pizza" or "coconut-flour pancakes" are off-limits. For Whole30 participants, it's not about stretching the rules of the diet to their furthest limits. It's about learning to enjoy whole, clean, simple foods that fuel your body.
The Promises
The program promises a laundry list of potential benefits, such as improved body composition, higher energy levels, better quality of sleep, improved athletic performance, and a reduction of food cravings, particularly when it comes to sugar and carbs. Participants have chimed in with their testimonials, crediting the Whole30 program with everything from clearing up acid reflux to complete elimination of autoimmune disorders. Beyond the physical benefits, the Whole30 program aims to reshape "long-standing, unhealthy patterns related to food, eating and your body image."
The Verdict
While a rigid diet with no allowance for indulgences is not sustainable over time, there's no reason you shouldn't be able to push yourself for a month - sometimes drastic times call for drastic measures! The Whole30 program could be a good option for individuals looking to give themselves a healthy reset or discover what food sensitivities they might have. But before you sign on board, it's essential to read their book that outlines the program to make sure it's right for you.
Has anyone completed the Whole30 program? Share your thoughts and experiences below.
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This New Ad Campaign Proves Strong Is the New Sexy
Prominent names Misty Copeland, Lindsey Vonn, Kelley O'Hara, Gisele Bündchen, and Brianna Cope all share characteristics beyond their ridiculous bods - they're strong, and they're inspiring. These five powerhouses are Under Armour's Women of Will and the faces of UA's new Armour Bra campaign, inclusive of all active women.
Each of their photos is simple but powerful, showcasing total strength and grit. And we think that's sexy. See why we love who's representing.
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20 Ways to Ensure Workouts Happen Every Day
You sit in a car to commute to your desk job where you sit for eight or more hours straight, only to continue the ever-popular tush time by sitting on your commute home. Of course, once there, you end up back on a chair at the dinner table and then plop your butt on the couch to binge on your latest Netflix addiction - no wonder sitting too much can take years off your life! That's why it's imperative that you make it a priority to move - here are 20 tips to help inspire you to get off your butt every single day.
- On Sunday, map out your weekly workout plan so you know exactly what you're doing each day. This saves time trying to decide, "Hmm, should I go for a run or ride my bike?" Mix up your workout routine to keep you excited, and have alternate plans for outdoor workouts in case it rains.
- Schedule workouts just as you would any other nonnegotiable important meeting. Tell co-workers and family members so they know you're unavailable during those times.
- Sign up and pay for classes ahead of time - it's much harder to skip out when you know you've already shelled out $20 or more.
- Prep everything you'll need the night before, including your outfit and your pre-workout snack.
- Get your workout done first thing in the morning so your busy schedule doesn't get in the way of your workout.
- If you're not a morning exerciser, wake up early to get 30 minutes of work done so you can steal away later during the day.
- To save time and motivate morning workouts, wear part of your gear to bed, including wicking socks and workout pants. If you're already wearing it, you'll be less likely to skip out.
- Even if you're not working out first thing, wake up and put on your entire workout outfit including sneakers and your iPhone armband. You're more likely to make it happen if you're already ready.
- Be OK with a shorter workout - even 15 minutes is better than nothing! Maximize your time with these high-calorie-burning workouts.
- Be OK with less intense workouts. Even a relaxing stretch session counts as moving.
- Instead of taking a lunch break, hit the gym or take a class, then eat your lunch afterward while working (make sure it's already made so you don't have to waste time going to pick up lunch).
- Set an alarm on your phone with a meaningful message such as "Busier people are already at the gym," "You know you'll feel better afterward," or "Today's choices are tomorrow's body."
- Follow the five-minute rule. Even on days when you're not feeling 100 percent, set your timer and go for five minutes - chances are that once you get moving, you'll be inspired to keep going.
- Find a consistent workout buddy. Committing to meet someone makes it much harder to skip out.
- Choose the same time to work out every day, and within a week or two it'll become a habit and something you look forward to instead of a chore.
- Use specific and attainable goals to motivate you. They can be small, such doing 20 push-ups every day, or large, such as building up to running a half marathon.
- Mark every workout in your calendar. Sometimes the satisfaction of seeing every day crossed off will motivate you to keep going for that week or that month.
- Reward yourself! Have a little something to look forward to after every workout, whether it's a hot shower with a new shampoo, a warm and cinnamony post-workout crockpot breakfast, or buy a new song on iTunes.
- Share your workouts on social media. You'll be so surprised by all the positive feedback and encouragement that it's sure to motivate you on days when you feel like chucking your sneakers out the window. It may even serve as a source for helpful workout tips.
- Don't beat yourself up if you miss one day or maybe even half the week. Tomorrow is a new day, a chance to make a fresh start. So get right back on that exercise-every-day wagon.
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If You're Not Drinking Kefir, Here's Why You Should
It looks like supermodel Miranda Kerr's mother, Therese, shares her penchant for clean and healthy living! In a recent edition of Sunday Life, Therese's diet was featured in the mag's My Day on a Plate feature, and her healthy choices have been raising certain eyebrows on Twitter ever since.
While many people have criticized her diet, we commend it! In fact, Miranda's mama has one daily habit that more people should know about: sipping on kefir. If you've never tried it before, kefir is a thick and creamy yogurt-like beverage with a tart, slightly sour taste. Beyond the flavor, it contains a mixture of yeasts and bacteria that can seriously benefit your body. Here's why we support Ms. Kerr's habit:
It supports healthy digestion: Containing 10 types of active microorganisms, kefir is richer than yogurt in probiotics, the good-for-you bacteria that live in your gut. Sipping on kefir may keep you regular and prevent bloating or more serious IBS-related symptoms.
It's rich in protein: If you want to cut back on fat or calories but amp up your protein intake, add a glass of plain kefir to your daily diet. Just one low-calorie serving of nonfat kefir offers over eight grams of protein, and studies have shown eating more protein can help you lose weight.
It supports a healthy nervous system: For strict vegetarians, getting essential B vitamins can be a struggle without a supplement. Luckily, kefir is a great natural source of B vitamins - especially vitamin B12, one of the most difficult to come by if you don't eat meat, fish, eggs, or poultry. Vitamin B12 is essential for maintaining a healthy nervous system as well as healthy blood cells.
You can easily find kefir in your supermarket alongside other milk products, or you can DIY kefir in your own kitchen. All you need are the kefir grains and milk.
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What Khloé Kardashian Completely Cut Out of Her Life to Achieve That Body
If you keep up with Khloé Kardashian on Instagram, you'll notice a proud display of her physical progress and active lifestyle. But the key to her success isn't attributed to short-term thinking - she approaches weight loss realistically and advises healthy habits over any diet.
One item she did eliminate? Soda. And clearly, it's working well for her. "I've made major cutbacks. I used to love soda. So I've cut out soda completely and I'll drink iced tea or water for what I drink throughout my day. I just made that like a lifestyle change," Khloé told radio station Nova 96.9. Get more of Khloé's sound weight-loss advice (and take a peek at her workout routine) here.
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Say Hello to Gazpacho, the Newest Cleansing Trend
- Step aside, juice, gazpacho is the new cleansing trend - Self
- What you need to read on nutrition labels, besides calories - Shape
- Stop feeling completely exhausted with these 8 tips - Real Simple
- Satisfying snacks that will cover your cravings - Health
- Push through workout walls with advice from these trainers - Women's Health
- Give a new meaning to packing light on your next picnic - Cooking Light
- Try this delicious cucumber melon salad - POPSUGAR Food
- These women defy body shaming with these beautifully unretouched images - YourTango
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Cut Major Carbs With 11 Veggie Noodle Recipes
Swapping out noodles for veggies is all the rage for good reason! It's an easy technique to cut carbs and bring more nutrition to your plate. Whether you prefer zucchini, spaghetti squash, carrots, or even cauliflower, there's a veggie-filled recipe on this list that you'll enjoy.
- Additional reporting by Leta Shy
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The Breakfast Trend You Need to Try Now
Let us introduce you to a satisfying and guilt-free breakfast: the acai bowl. This diet-friendly treat marries the refreshing taste of a fruit smoothie with the crunchy satisfaction of a filling bowl of granola. Thanks to the superfruit acai, this healthy and delicious bowl is packed with vitamins, antioxidants, and essential amino and fatty acids that will keep you feeling healthy and strong, both inside and out.
It's easy to whip up your own version of this delicious treat at home. The basic recipe combines acai juice, powder, or smoothie pack (which you can pick up at your local grocery store or order online) with a mixture of your favorite frozen and fresh ingredients. Make sure to look for acai products that are 100 percent pure so you can enjoy the full, rich taste of the fruit. To make your own bowl, blend your acai (we like using the smoothie packs) with a mix of your favorite frozen fruits along with a splash of liquid, like almond milk. You're aiming for a smooth, rich texture - like a healthy version of ice cream. Once you're done, top with your favorite healthy toppings, like granola, fresh fruit, and chia seeds, and enjoy!
To help you get motivated to try this delicious morning meal, we've rounded up 16 acai bowls that are fueling our craving and providing some serious breakfast inspiration. Scroll through to find out the creative ways to enjoy this healthy, sweet treat.
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The Top Tips to Sculpt and Show Off a Strong Six-Pack
The following post was originally featured on The Fitnessista and written by Gina H., who is part of POPSUGAR Select Fitness.
Summer is officially here, which means social media is flooded with reminders to train our core to reduce back pain and improve posture! (Except not at all. It's telling us to work on our "bikini body" which means . . . put a bikini on your body. That's all you need to do.)
In all seriousness, core training is an integral component of any balanced fitness plan. Not only does it help stabilize us in everyday movements, but like I mentioned before, a strong core can improve posture, reduce back pain, and decrease the risk of injuries from lack of stabilization.
Some tips for core training:
- You can train your core anywhere. Sit up tall, lift up your chest and drop your shoulders down and back. Now, think about bracing your core and draw in the spot two inches below your belly button towards your spine. Hold for 10 seconds. Rest for three to five seconds and repeat. Sneaky core training! You can do this driving, at the office, watching TV, or during overdrawn conversations.
- Make sure to train all components of the core. This is not just your crunching six-pack muscles (rectus abdominis). I like to think of the core as our entire trunk: everything but our arms and legs. In your core training, be sure to include some transverse abdominis work (like planking), oblique training (like Russian twists), back work (deadlifts and supermans), and if you're an extra credit type person, pelvic floor strengthening (hi, kegels) and glute exercises (like bridges and squats).
- It's typical to train the core as a moving muscle, but that's not how we functionally use the core in everyday life. The core's main job is stabilization. We do a lot of deadlifts during the day (especially if you have a tendency to drop things like yours truly), squats (sitting to standing), stabilizing (all day!) and rotations. Think about how the exercises you choose will mimic and strengthen the movements for everyday activities.
Implementing core training in your routine:
- You do not need to train your core every day. The muscles in your core are just that: muscles. Like all other muscles, they need time to rest and recover. You are already "accidentally" working your core every day, so for dedicated exercises, I would recommend every other day, max.
- Include a mixture of isolation work, unilateral work (training one side and then the other, either using kettlebells or a dumbbell), standing core work (I have a workout here!) and functional movements like medicine-ball slams and woodchops.
- Change it up! A good rule of thumb is if you did it last time, don't do it this time. By constantly changing your routine, you will keep your body guessing and fight plateaus. Play with sets, reps, and various types of exercises.
- Plank wisely. The plank can become a total-body exercise because after 10 or so seconds our other muscles kick in to support our bodyweight. If you want your plank to only work your core, rest for three seconds after planking for 10 and repeat.
- Add in a balance component. Challenging balance is a great way to kick in the deep core stabilizing muscles, and also work on proprioception (nerve responses to tell our body where it's located in space, which can help prevent falls as we age). An easy way to add a balance component: try variations of the exercises on a stability ball, BOSU, or standing on one leg.
For visible results:
When my core has looked its strongest (you know, when there isn't a human inside), four things were happening all at the same time:
- Extremely clean eats
- Drinking alcohol once or twice a week (instead of the nightly glass of vino)
- HIIT workouts two to three times a week
- Consistent strength training
That's it! Usually how often you train your core will not have a huge visible impact, but train your core for health, stabilization, posture, injury prevention and the countless other benefits. (And because it's fun!)
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Prepare to Cry: This Amazing Athlete's Raising 1 Million Dollars For His Mom's Health
Meet Sam Fox, the 28-year-old endurance athlete who's on a mission to cure Parkinson's disease. After his mother Lucy was diagnosed with the debilitating disesase 15 years ago, Sam knew he had to take action. Never one to "sit on the sidelines," Sam mapped out the Tour de Fox, a three-month long trek around the lower contiguous US; he'll cover an astounding 14,000 miles and climb the highest peak in 48 states, all while raising one million dollars for Parkinson's research for the Michael J. Fox Foundation. The tour is currently under way, and on July 2, Sam was all ready halfway to reaching his one million dollar goal! Check out the official Tour de Fox video and candids below. You'll be inspired to see when Sam's in your state,
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5 Ways a Muffin Tin Can Help You Lose Weight
Your muffin tin's sole purpose is not baking up sweet treats! If you're on a weight-loss mission, it's time to start making more use of this common kitchen tool. Here's how yours can support all your healthy goals by keeping portion control in check.
Source: POPSUGAR Photography / Leta ShyTake eggs on the go: Think that eggs are a breakfast only to be enjoyed on a quiet, lazy morning? Guess again! Bake a batch of eggs in ham cups or turkey sausage and broccoli muffins on Sunday afternoon, and enjoy a protein-packed breakfast all week long.
Hack your oatmeal obsession: Starting the day with whole grains can support weight-loss goals and keep you satisfied, but steel-cut oatmeal doesn't have the quickest turnaround time. Make things easier by baking up these handheld oatmeal muffins you can grab on the go, or bake a batch of steel-cut oats in advance and freeze them up; nuke one or two frozen muffins when you're in the mood for a faster bowl of piping-hot goodness.
Enjoy a healthier pizza party: The next time you're craving pizza, skip the takeout call and make your own healthier portion-controlled alternative. Try these quinoa pizza bites - one our all-time favorite muffin-tin recipes! - or these cute mini Mexican pizzas, a low-calorie twist on the classic dish you'll also love.
Cook miniloaves: Meatloaf is a nostalgic and protein-packed meal that everyone grew up on, but it's easy to go overboard with your portions. Instead of going cutting extra-large slices, keep portions in check with these tasty Paleo meatloaf muffins. Each 139-calorie muffin offers over 18 grams of protein.
Make comfort bite-size: You can still have your favorite indulgent side dishes every now and again - you just need to be smart about the serving size. If you crave macaroni and cheese like I do, make a batch of these macaroni bites, freeze them, and defrost one whenever you have a hankering for something mac and cheesy (instead of eating half a pan in one sitting).
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lundi 13 juillet 2015
Beat the Crowds With These 10 Secret Healthy Vacation Spots
There's no reason to forgo the mountains in the Summer - these ski resorts give us beautiful, compelling reasons to make the trek. With everything from adrenaline-producing mountain biking to lazy-day gondola rides, our favorite Winter resorts have just what we want for our next healthy, active Summer trip.
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Skip the Squats, and Do These 13 Booty-Sculpting Moves
Squats have their place in strength training, but there are plenty of other butt exercises out there! Mix up your routine, and try out the following moves that tone and lift your derrière. Who knows? You might say so long to squats (for now) and find a new favorite exercise in the bunch.
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This 1-Day Cleanse Will Reset Your Body ASAP
Was your weekend filled with greasy, cheesy, or alcohol-infused fun? Now's the time to get back on track. Undo your weekend with our meal ideas, from breakfast to dessert, that take advantage of the best detoxifying foods around. Read on for the recipes!
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In an Unprecedented Move, Every Member of the USWNT Is Getting Her Own Sports Illustrated Cover
It was a historic weekend for the US women's soccer team - ahem, World Cup champions. After taking part in the first-ever ticker-tape parade to honor a women's sports team, they celebrated on stage with Taylor Swift during her concert in East Rutherford, NJ, to the tune of 60,000 fans cheering, "U-S-A! U-S-A!"
The pinch-me-I'm-dreaming moment didn't end there. For the first time in history, Sports Illustrated shot a total of 25 covers for an upcoming issue - one for each member of the team, one for coach Jill Ellis, and the group shot seen here. "The USWNT has plenty of recognizable, even famous names, but we couldn't think of a group so thoroughly identified with a team as this one," said Chris Stone, Sports Illustrated managing editor. "We could go two ways: a team shot, which seemed a little conventional here, or something different and fresh: honoring not just one or two players, but all 23 of them with their own cover." We couldn't agree more.
Keep reading to see even more covers and how members of USWNT felt about the big win!
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Miss USA's Instagram Account Proves Why She's Our Favorite Winner Yet
Miss USA Olivia Jordan of Oklahoma represents more than just a crown. Not only did the former Boston University alum earn a B.S. in health science, but she also kept busy during her college years as a group fitness instructor and personal trainer. Plus, she spearheaded a self-defense workshop at her sorority Alpha Phi that will long continue as tradition.
When we thought her ever-impressive résumé was enough, Olivia won us over even more with her Instagram account. It's all the things we love: body-positivity quotes, inspiring fitness shots, and a sense of humor. The newest Miss USA is the epitome of beauty and brains, and so much more.
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This T-Swift Parody Will Convince You to Fill the Blank Space in Your Day With CrossFit
We're not sure whether Taylor Swift's limbs have seen the inside of a CrossFit gym, but the crew from Average Joe's CrossFit in Florida paid homage to her popular tune while showing off all the strong bodies sculpted inside their box. Whether you're a CrossFit regular or simply curious about what happens during a WOD (workout of the day), you'll get a kick out of this "Blank Space" parody. From kettlebells to burpees to, yes . . . even puking, this video explains all.
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These Summer Activities Will Have You Torching Calories Without Even Knowing It
- Summer activities that burn crazy amounts of calories - Fitness
- Why your ability to multitask will get you faster results at the gym - Self
- Healthy snacks that taste so good you won't be able to put them down - Shape
- You will never skip another workout with this trick - Real Simple
- This workout will help you build a bulk-free body - Health
- 5 minutes to a totally toned body all over - Women's Health
- These healthy foods can power up your plate with nutrients - Cooking Light
- 8 splurge-worthy ingredients definitely worth the extra cash - Greatist
- Houseplants that will actually benefit your health - POPSUGAR Home
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Lose Weight With These 50+ Meals Under 500 Calories
No matter when you eat your biggest meal of the day, your calories should still work for you. These meals are jam-packed with nutrients - from energy-sustaining protein to disease-fighting antioxidants - while still ensuring you keep calorie counts low. Each of these comforting and filling meals is well under 500 calories, meaning you'll be full and satisfied afterward without sacrificing weight-loss goals. Check out the recipes below!
- Additional reporting by Michele Foley, Lizzie Fuhr, and Jenny Sugar
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At-Home Fat-Blasting Cardio
Finally! A killer cardio workout you can do in your living room. Part of our No-Excuses Workout Challenge, this is cardio you can do anywhere. It's perfect for torching calories without having to go for a run.
Here's the workout to follow! But do scroll down further for detailed explanations of each exercise.
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Moms, This Is the Most Important Reason to Work Out
Moms, it's important to know that working out is not selfish. Yes, you do it for you, but it may be even more important to do it for your kids. Staying healthy shows your children how essential it is to take time each day to care for yourself, to challenge your fears, to push through your struggles, and to prove to yourself how many amazing things you're capable of when you put your mind to it. This video is an empowering reminder of how much children notice every push-up, squat, and burpee you make time for.
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dimanche 12 juillet 2015
Hate Running? You Need to Read This
Running, while an easy exercise to pick up, isn't for everyone; one person's meditative mile is another's boredom-inducing march. But if you're an erstwhile enthusiastic new runner who can't quite seem to get into the sport, make sure you read these tips before you write off your new hobby for good.
- Don't go overboard: You may be ready to pound the pavement with the best of them (at least in your mind), but enthusiasm and skill don't always match up - which can lead to discouragement and injuries that can set you back. Don't push yourself too far or fast when you first start running; just focus on learning the right form and how to breathe while you run rather than your pace when you first start. Once you're comfortable with how running feels, try following a plan designed to make you a faster, better runner, like this beginner's 5K training plan.
- Go at the right time: When you run when you have the most energy, you'll be more likely to actually like your new hobby. Try out different times to run to see when you feel your best. You may find that running those three miles in the morning is a breeze compared to mustering up enough energy to hit the treadmill after work.
- Fuel right: You need energy for your run, but slipping on your sneakers right after a big meal is a recipe for disaster. Stop the stomach aches by planning out your meals with your running times. You should wait at least two to three hours after a main meal before you go for a run. If it's been longer, have a small, easily digestible pre-workout snack at least 30 minutes before you go.
- Warm up: Every runner has been there - the feeling of lead-filled legs that just make running that much more of a chore. While there are many reasons why you can be feeling low energy before a run, one sure way to start off on the wrong foot is to not ease into your run. Take a few minutes to jog slowly to warm up your body before you ramp up your speed.
- Entertain yourself: While running itself can be an endorphin-boosting, stress-relieving hobby, let's face it - it's incredibly repetitive. If you're bored out of your mind running, switch up your route, get off the treadmill and on the trail, and make sure you load up your phone with enough adrenaline-inducing workout playlists to take you through your workouts.
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2 Reasons to Make Smoothie Freezer Packs
You want a healthy breakfast, but you also want it to be fast and simple. Smoothies are a great option over a quick bowl of cereal, especially if you use frozen fruit and boxed or bagged prewashed spinach. But if you're into switching up your greens and using other fruit such as pears and avocado that you can't find in the freezer section, then making a smoothie in the a.m. could turn into a 15-minute production.
Check out this time-saver: Prep all the fruit and greens you use in your smoothies, and freeze individual serving sizes in quart-sized freezer bags (glass mason jars work well, too). Note any ingredients that need to be added to the blender, and your smoothie is as good as done.
Here's an example that includes:
1 cup kale: 33 calories
1 cup spinach: 7 calories
1 banana: 105 calories
6 strawberries: 23 calories
1/2 cup blueberries: 42 calories
1/2 cup mango: 50 calories
Add to the blender:
3 oz. vanilla Greek yogurt: 65 calories
1/2 scoop vanilla protein powder: 45 calories
1 cup water: 0 calories
Total calories: 370
Want to know what produce freezes well? Check out this handy guide to freezing fruits and veggies that's actually designed for those making their own baby food. As far as yogurt is concerned, freezing could destroy some of its billions of beneficial cultures, so you're better off adding it to the blender prior to making your smoothie. Nut butters as well as dry oats and seeds such as flax or chia freeze well, but they can also be quickly added to the blender when you're ready to make your smoothie.
You can prep a whole week's worth on Sunday night so a nutritious fiber- and protein-packed breakfast is just minutes away. It's a great way to not only ensure a healthy start to your day, but you'll save money since you can buy greens and fruit in bulk and won't have to worry about them spoiling by the end of the week. Aim to use your smoothie freezer bags within a few weeks to avoid freezer burn.
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Relax and Renew: A Restorative Yoga Sequence
This restorative yoga sequence will help open your heart and relieve tension after a long day. If you're feeling stressed out, then you might notice that your breath is a little shallower than you'd realized. Place emphasis on deep, full breaths, and each of these poses will feel easier and easier.
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Why Do I Bruise So Easily?
You accidentally walk into the corner of your coffee table and the next day there's a huge bruise on your leg. Or maybe bruises show up and you don't even remember hurting yourself. Bruising with the slightest bump doesn't mean you have a serious health problem, especially if your bruises tend to be small and don't show up often.
A bruise develops when small blood vessels under the skin tear or rupture. Blood leaks into tissues under the skin and causes the oh-so-attractive black and blue color. They can also become bumpy, which is called hematoma, which happens when blood collects and pools under the skin. As bruises heal (usually within two-four weeks) they often turn all colors of the rainbow, including purplish-black, reddish-blue, or yellowish-green. Sometimes the area of the bruise even spreads down the body in the direction of gravity. A bruise on a leg usually will take longer to heal than a bruise on the face or arms.
A tendency to bruise easily sometimes runs in the family, so you might have inherited this trait from one of your parents. Women bruise more easily than men, especially from minor injuries on the thighs, upper arms, and butt. The amount of fat covering your body may also play a part - if you don't have much, there's less cushioning protection, so bruises will appear with the slightest knock. If you notice more bruises now than you did several years ago, it could be due to all those hours spent outside without sunblock, as sun-damaged skin causes blood vessels to break more easily.
Sudden unexplained bruises, bruising that happens frequently, or bruises that don't go away after a month, could be a sign of a health issue, such as an infection or a vitamin deficiency of B12, C, or folic acid, so if you're concerned about it, it's best to make an appointment with your doctor.
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A 5-Minute Do-Anywhere Butt Workout
A shapely backside is never out of style, no matter the season. This five-minute workout features squats and lunges that target all areas of your butt to sculpt envious glutes in no time.
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25 Things to Do Tonight For a Healthier Tomorrow
1. Drink green tea to boost your metabolism.
2. Set your alarm an hour earlier to squeeze in a morning workout.
3. Have sex to help beat stress and boost immunity.
4. Stop eating out, and pack your lunch ahead of time to save money and calories.
5. Drink a glass of water to help clear your skin.
6. Ditch late-night carbs to lose weight; save them for breakfast instead.
7. Do a short yoga sequence to de-stress and relieve anxiety.
8. Eat salmon (or other omega-3-rich foods) for dinner to help lower the risk of developing breast cancer.
9. Skip sugary sweets to beat belly fat.
10. Clean your gym mat to fight off germs and fungus.
11. Try preparing overnight oats for a grab-and-go healthy breakfast.
12. Sip on a glass of wine to reduce the risk of heart attack and increase bone strength.
13. Finish your workout early (at least three hours before bedtime) to help you wake up refreshed in the morning.
14. Whip up homemade energy bars to have a healthy snack ready for when you hit the gym.
15. Pack a gym bag so you're ready to start your workout in the morning.
16. Enjoy a square of dark chocolate to beat fatigue and lower blood pressure.
17. Keep a food journal to lose weight faster.
18. Slow down your dinner; eating quickly can stop you from realizing when you're really full.
19. Detox and debloat by adding a few simple ingredients to your water.
20. Pack healthy snacks so you don't give in to junk-food cravings at work tomorrow.
21. Prep for sleep earlier than usual to wake up with ease.
22. Find time to meditate - it will help you focus and relax.
23. Try eating clean to improve your energy.
24. Be body positive and give yourself some extra love.
25. Lighten up your favorite dish for dinner, and bring the leftovers to work.
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Oprah Magazine Makes a Fat-Shaming Faux Pas, and Instagram Erupts
According to a recent issue of O, The Oprah Magazine, crop tops are not for every body. The popular mag's answer to the question "Can I pull off a crop top?" was shocking: "If (and only if!) you have a flat stomach, feel free to try one." Once this bogus advice was published, Instagram erupted with proud women of all shapes and sizes rocking their favorite crop top. After checking out these beautiful women who #rockthecrop, you'll be inspired to pull one on this weekend.
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