Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
mardi 28 juillet 2015
Cilantro-Lovers, This Troubling News From the FDA Will Make You Feel Icky
When it comes to cilantro, there is no middle ground: people either love it or loathe it. Thanks to a genetic property that makes the herb taste like soap to some, there are very passionate camps on either side of the cilantro debate. Now, thanks to a newly announced partial ban on the green plant, cilantro haters are going to have a field day: human feces and toilet paper were recently found in a Mexican cilantro crop, ending with literally crappy results.
Following hundreds of cyclosporiasis cases in Texas, the Food and Drug Administration is now seizing cilantro for inspection at the Mexican border. The illness, an intestinal infection brought on by microscopic parasites, is often caused by fecal contamination and causes diarrhea. To combat more cases of cyclosporiasis, the FDA sent out an alert for districts to detain fresh cilantro shipments from Mexico dated between April 1 and August 31.
"It is good news that FDA has identified the problem and can now turn away potentially tainted cilantro at the border," read a Center For Science in the Public Interest release about the ban. "The real challenge, though, is for FDA and its counterparts around the world to stop food from being contaminated, and consumers from becoming ill, in the first place. In this particular instance, it means ensuring that farmworkers have the kind of adequate toilet, hand-washing, and sanitation facilities that will prevent the appalling conditions FDA found in Puebla [Mexico]."
So if you're a fan of cilantro, be wary of the herb throughout August . . . while the FDA is paying extra close attention to fresh cilantro at the border, "multi-ingredient processed foods that contain cilantro as an ingredient are not covered under this alert and neither is cilantro that has been processed in other ways besides being cut or chopped." And try to go easy with the "I told you so" statements, cilantro haters; while this one crop might have been sh*tty, the leafy green herb is amazing on tacos.
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The Harmful Chemicals Hidden in Your Workout Clothes
Our friends at Shape Magazine tell us how harmful chemicals in our prized yoga leggings could be hurting rather than helping our health.
We consumers are good at telling brands what we want-and getting it. Green juice? Virtually non-existent 20 years ago. Mainstream organic skincare and makeup that actually works? Popped up in the noughties. Alternatives to plastic water bottles? Hello, Bkr. It's no surprise Whole Foods has more than 400 stores. Our hard-earned dollars demand healthy, better alternatives, and the market has started supplying them.
And now, we look smoking hot while we strive to be our healthiest selves, because workout clothes have become off-the-hook gorgeous. Function and fashion have merged to form a new breed of figure-flattering, high-performance activewear-for all budgets and body sizes. In fact, workout clothes are the daily uniform for a growing number of women, according to global information company the NPD Group. We've swapped our skinny jeans for yoga pants, athleisure is officially a thing, and our lust for stylish gear is single-handedly buoying fashion sales. (See the 10 Best Instagram Accounts to Follow for Athleisure.)
But therein hides the blind spot in our otherwise noble quest for a life healthily lived. We buy the cleanest products and food we can, avoid toxins where possible and exercise, but are the workout clothes we wear while doing all this undermining our efforts?
The findings from two Greenpeace reports on chemical content in sportswear and fashion suggest they might be. Their analysis found that sportswear from major brands contained known hazardous chemicals, like Phthalates, PFCs, Dimethylformamide (DMF), Nonylphenol ethoxylates (NPEs), and Nonylphenols (NPs). And a Swedish study estimates that ten percent of all textile-related substances are "considered to be of potential risk to human health."
In an article exploring toxic chemicals in sportswear, published by The Guardian, Greenpeace's Manfred Santen suggests we can't know the effects of these chemicals and how repeated exposure to them might affect us. "The concentration [of chemicals] that we find in clothing may not cause acute toxic problems for the wearer in the short-term, but in the long-term you never know," Santen said. "Endocrine disruptors [chemicals that can mess with the hormone system], for example, you don't know what the impact of long-term exposure is on human health."
This is new territory. There is little research on the topic (although it's growing), and right now many industry insiders dismiss this line of inquiry as a non-issue. We're reluctant to look our Spandex-clad gift horse in the mouth. Afterall, business is booming and we look so good that no one wants to return to the days before activewear brands knew the value of a well-placed dart.
The potential presence of harmful chemicals in any amount our workout gear, however, should be troubling in large part because it's designed to sit against and interact with the skin in high-friction, high-movement, high-heat, high-moisture environments-like when we work out. Independent Swiss company bluesign technologies-creator of the toughest textile certification system, which aims to prevent chemicals of concern from entering into materials in the manufacturing process-puts clothing for "next to skin use" and "baby-safe" in the same category, their "most stringent" one "concerning [chemical] limit values/bans."
Yet, retailer REI says that "some type of chemical finish is applied to nearly every synthetic fabric in order to boost wicking performance." A look at the tag in activewear garments reveals most are fashioned from synthetic fabrics. Plus, most trademarked technical fabrics-the ones we pay major bucks for-are chemically coated synthetic fabrics, says Mike Rivalland, director of activewear brand SilkAthlete. Santen agreed, telling us that "the bigger problem is that brands use additives to make gear stain repellent with per-fluorinated substances (PFCs) or to avoid unpleasant sweat odors by using toxic substances like Triclosan."
But don't despair. Adam Fletcher, Patagonia's global director of public relations, points out how difficult it would be to absorb a harmful level of some chemicals in question through the skin. "Wearing [a] jacket does not offer a significant risk of exposure," he says. "If one were to eat a closet-full of jackets, maybe then you would get on par with the exposure risk from food contact applications of these chemicals."
Some big brands are taking action, though, sourcing high-performance organic fabrics and recycled materials, and seeking natural alternatives to chemical finishes. Patagonia has invested in Beyond Surface Technologies, which develops "textile treatments based on natural raw materials" and is phasing out PFCs, similar to Adidas, which has promised that their products will be 99 percent PFC-free by 2017. Both brands partner with bluesign technologies, as do REI, Puma, prAna, Marmot, Nike, and Lululemon.
Smaller brands have also been producing outstanding non-toxic activewear with high-tech traits we demand. Ibex specializes in organic cotton and merino wool activewear. Evolve Fitwear only sells American-made gear with organic cotton (like LVR's 94 percent organic cotton leggings) and recycled materials. Alternative Apparel's soft, slouchy basics in organic and eco-fabrics easily transition from yoga to brunch. SilkAthlete's stylish silk-blend garments are not only naturally breathable and antimicrobial, they feel light as air and don't chafe like synthetic fabrics can. And Super.Natural makes high-performance, flattering workout clothes from engineered natural-synthetic fabrics hybrids. And these companies are a step ahead of the game in our highly health-aware, eco-concious culture. (And check out this Sustainable Fitness Gear for an Eco-Friendly Workout.)
What chemicals are in your favorite workout gear? Find out-plus, learn how to protect yourself.
What's Lurking In Your Yoga Pants?
Below, we rounded up some of the potentially hazardous chemicals that could be in your workout clothes-plus, why you should care.
Phthalates: Commonly used as platicizers in textile printing (found in tons of consumer goods), they're linked to certain cancers, adult obesity and reduced testosterone in men and women, and are on the Environmental Working Group's Dirty Dozen list.
PFCs (poly- and per-flourinated chemicals): Used in water- and stain-proof gear. Clothing is one of the most common ways we're exposed to them, according to The EWG, which classifies them as toxic to humans.
Dimethylformamide (DMF): The CDC says DMF is "an organic solvent used in acrylic fiber spinning, chemical manufacturing... It is also present in textile dyes and pigments..." It warns people to avoid skin contact with the chemical as it's easily absorbed through the skin and "can cause liver damage and other adverse health effects."
Nanoparticle silver: Used in anti-odor and antimicrobial activewear but not tested for safety in consumer goods, says Pew Charitable Trust. A 2010 study found "exposure to silver would be 'significant' for anyone wearing these clothes, in an amount that's three times higher than the amount you'd get if you take a dietary supplement that contains silver." A 2013 study links nanomaterials to potential endocrine disruption and a 2014 MIT study found nanoparticles can damage DNA.
Nonylphenol ethoxylates (NPEs) and Nonylphenols (NPs): Used in detergents and dust-control agents. According to the CDC, they're absorbable through the skin and shown to have "estrogenic properties in human cell lines". The EPA says they're "associated with reproductive and developmental effects in rodents" and they wreak havoc on the environment. The European Union classifies them as "reprotoxic."
Triclosan: Used as a coating in antibacterial and antimicrobial garments and gear, triclosan has been linked to liver and inhalation toxicity and has been shown to cause liver cancer in mice.
Buy Less Toxic Workout Clothes
If you want to avoid some of the nastier things found to fitness gear, follow our tips for a "cleaner" workout wardrobe.
- Avoid screen printing and plastic prints, a potential source of phthalates.
- Buy natural and organic fabrics (or hybrids) like silk, cotton and wool. Natural fabrics are naturally antimicrobial and antibacterial, good at thermal regulation, and breathable.
- Seek the bluesign System certification. The bluesign label means hazardous chemicals are kept to a minimum (and are potentially absent) during manufacturing and in the end product.
- Pass on trademarked technical "fabrics"-most are chemically coated synthetics that wash out.
- When will you use it? If you're wearing something against your skin all day, invest in a piece with as few potentially hazardous chemicals as possible.
Wash Them Smarter
Whether you have a closet full of silk sports bras or you don technical fabrics 24/7, keep your fitness gear clean, intact, and functional for as long as possible.
- Wash every item before use. Santen says, "washing removes adherent substances that could be potentially hazardous."
- After a super sweat-inducing workout, wash clothes immediately. Synthetic fibers, particularly polyester, are breeding grounds for stink-producing bacteria.
- Hand wash or use the gentle cycle on with cold water so garments aren't destroyed by high heat or agitation.
- Line dry or lay clothes flat to dry. Some brands say using the lowest-heat dryer setting is fine, but anything hotter will break affect the coating on technical fabrics and could harm synthetic (i.e. plastic) fabrics, like Lycra, which becomes brittle if dried with high heat.
- Use gentle wash or specialized wash. Harsh detergents can ruin or wash out properties for which you bought a garment in the first place, and sports wash helps break down oily sweat and odor buildup. (Try one of these 7 Safer All-Natural Homemade Cleaners.)
- Avoid fabric softener and dryer sheets. They work by leaving a film on the fabric, which ends up blocking the wicking/absorbing/cooling/anti-odor ability of the garment.
More from Shape:
- Do Ice Baths Live Up to the Hype?
- The Scary Side Effect of Running in the Heat
- How Many Almonds Are Really in Your Almond Milk?
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"I've Never Felt as Comfortable in My Own Skin Than I Do Now," Says Khloé Kardashian
Khloé Kardashian has never been shy about her fitness regimen, frequently sharing photos of her workouts and giving insights into her diet. And soon, people worldwide will be able to read about the A-lister's journey in her book, Strong Looks Better Naked, set to release this Fall. The upcoming memoir, which includes "inspirational, revealing stories of her own struggles with weight, relationships, and her self-image," touches on the emotional roller coaster that Kardashian has endured when it comes to her own body.
But now, the Keeping Up With the Kardashians fan favorite has discovered a sense of peace with herself through a healthy lifestyle and exercise. In a fitness-themed cover story for Complex Magazine, she shared a bit of insight into her current body image. "I don't know if I'm ever gonna feel like 'Daaamn, you look good,'" said Khloé, "But I've never felt as comfortable in my own skin than I do now."
To Khloé, strong is the epitome of sexy . . . and the photos in the Complex spread prove it. Be sure to check out the full shoot (spoiler alert: there are dumbbells, medicine balls, and resistance bands featured), then stay tuned for her most shocking quotes from the corresponding interview.
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Victoria's Secret Model Workout: 10-Minute Fat-Blasting Circuit
This fat-blasting workout video, created by Andrea Orbeck, will work your entire body in 10 minutes. Andrea has trained many Victoria's Secret models, and now she'll train you in the comfort of your living room - no props needed. So no excuses!
Press play, and follow along as Andrea leads you through this short but intense workout.
Related Workouts:
- The Angels' Ultimate Ab Workout
- Victoria's Secret 20-Minute, Full-Body Sculpt Session
- Supermodel Butt-Lifting Workout Video
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lundi 27 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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How to Deal With Cravings to Addictive Foods
We've all seesawed between depriving ourselves then binging on cravings, usually because we crave things that we know we should avoid. According to Annemarie Colbin, Ph.D., founder of The Natural Gourmet Institute and prominent author and lecturer on natural health and holistic medicine, we should listen to some cravings. They are the body's signal to search for nutrients it needs to operate properly. However, we often crave addictive foods and substances that are nonessential (and often harmful) to our body.
People who experience a food addiction indulge in stimulants such as sugar, white flour, chocolate, coffee, and alcohol. Giving them up can lead to withdrawal symptoms like unpleasant headaches, intense cravings, depression, and anxiety. One bite can instantaneously alleviate these symptoms while propelling the body to pig out. Remember, easily ridding yourself of the symptoms won't reverse the addiction. Dr. Colbin says the first four days of a cleanse are the hardest, but the cravings will diminish with patience and time.
Let's take a look at the biggest culprit. We all know that white sugar is detrimental to our heath, but here's why sugar should be hard to swallow. In her book Food and Healing ($16), Dr. Colbin explains, "To metabolize refined sugar, the body draws out the missing companion nutrients (needed as catalysts in the digestive process) from other sources." The "other sources" can be additional foods eaten during the meal, or else your body strips the micronutrients from its own tissues. Dr. Colbin warns that to digest sugar, "We lose B vitamins, calcium, phosphorus, [and] iron . . . from our own reserves." This is obviously a body's last resort, and the body will try to flash a hunger signal first to search for foods with essential nutrients. Instead of bulking up on unnecessary calories to find the right food to satisfy your munchies, Dr. Colbin has mapped out an easy-to-use chart.
Refer to Dr. Colbin's chart of "Common Cravings and How to Deal With Them" to figure out types of food your body really wants when you are craving food you shouldn't eat.
| To Diminish Cravings For | Have More | Eat Less | Substitute |
|---|---|---|---|
| Sugar (cakes, cookies, pastries, candy, ice cream) | Whole grains, baked yams, squash, apples, dates, cooked fruit | Meat, salt, dairy products | Frozen bananas (for ice cream), desserts sweetened with barley malt, rice syrup, maple syrup |
| Alcohol | Complex carbohydrates, vegetables, corn, leafy bitter greens | Fats, salt, miso, soy sauce, animal protein | Nonalcoholic beer, fruit |
| Coffee | Vegetables, salad | Meat, sugar, flour, grain, salt | Grain coffee |
| Salt | Seaweed, black beans, vegetables | Sweets, fats, alcohol, meat, grain | Natural soy sauce, miso (small amounts), herbs and spices |
| Milk Products | Leafy greens, whole grains, beans, fish | Sugar, baked goods, fruit, meat | Tofu (small amounts), nut milk |
| Fats and Sweets | Protein: beans, fish, chicken, eggs | Grain, fruit, salad | Try to eliminate from diet |
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Why You Might Prefer a Mirena IUD Over the Pill
The pill, the patch, the ring - they're all great in theory, but if you constantly forget to take your pills or hate the waiting period for both the patch and ring, these might not be the best choices for pregnancy prevention. For a more long-term form of birth control, many women are using the Mirena.
What it is: The Mirena is a type of intrauterine device (IUD) that is placed inside your uterus by a health-care provider to prevent pregnancy for up to five years. It's a T-shaped piece of soft, flexible plastic less than 1.5 inches long that emits a small amount of progestin directly into your uterus (it's estrogen-free). There are two threads attached to the end that hang down out the opening of your cervix to help you check whether it's in the correct place.
Effectiveness: It's 99-percent effective at preventing pregnancy, but like the pill, it won't protect against STDs such as HIV. It is effective immediately if inserted within seven days after the start of your period, otherwise you'll need a backup form of birth control for the first seven days after getting the Mirena.
How it works: The small amounts of levonorgestrel (a type of progestin) released by Mirena thicken your cervical mucus to prevent sperm from entering your uterus so they can't reach your egg, and thus can't fertilize it. It also thins the lining of your uterus, and may stop the release of your egg from your ovaries. In the unlikely event that a sperm does fertilize your egg and it survives, an IUD causes inflammation of the uterus making it harder for the fertilized egg to implant. To ensure the Mirena remains in place, insert a finger into your vagina, feel for the cervix, and check for the threads once a month.
Who should use it: Since this is a long-term form of birth control, it's recommended for women who aren't planning on having children for several years, are done having children, or don't want to have children. Since it doesn't offer protection against STDs, it's recommended for women who are in long-term relationships with someone they know is STD-free.
The pros: Insertion only takes a few minutes and it'll prevent pregnancy for up to five years. After a year of use, one out of every five users will have no period at all - think of all the money you'll save on pads and tampons! If you need birth control for longer than five years, you can choose to have another one inserted after the first one is removed. It's also easily reversible, which means if you decide you want to become pregnant, just have the Mirena removed and you can start trying right away. Since the hormones stay in the uterus, it won't cause significant weight gain like oral contraceptives sometimes do or increase breast tenderness.
The cons: Insertion can be very painful and can cause some women cramping, bleeding, and dizziness. Some women complain of irregular periods, spotting, and some have heavy bleeding for the first several months of use. IUDs also increase the risk of pelvic inflammatory disease (PID), although the percentage of women using the Mirena who develop PID is less than one percent. A rare life-threatening infection called sepsis could also occur within the first few days after Mirena is placed. The Mirena could also become embedded in the uterine wall, or even perforate it, and in either case, the user would no longer be protected from pregnancy, and the Mirena would need to be surgically removed. Another not-so-great thing about the Mirena is that since the threads hang down out the opening of your cervix, your partner may be able to feel them during intercourse.
How it differs from ParaGard IUD: The ParaGard contains copper and is completely hormone-free, so it won't interfere with your natural menstrual cycle. This is good news for women who don't want to take hormones and who like getting their monthly period to let them know they're not pregnant. Some women experience heavier periods or spotting while using the ParaGard, but this usually subsides after three months. Like the Mirena, it's also 99-percent effective at preventing pregnancy and is effective immediately after insertion, regardless of where you are in your cycle. The ParaGard, however, lasts twice as long as the Mirena, for up to 10 years.
How it differs from Skyla IUD: Another hormone-releasing IUD, it works just like the Mirena and is also 99-percent effective at preventing pregnancy. It's just over one inch, so it's slightly smaller than the Mirena and needs to be replaced every three years. Irregular spotting and periods may occur for the first three to six months, but after that, many women experience shorter, light periods or no periods at all.
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Who Knew There Were So Many Quotes About Burpees?
Whether you're a fan of the basic burpee, you like to mix it up with crazy variations, or you just do them so you can drink that evening glass of wine, you'll appreciate these quotes all about the love and hate of burpees.
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The Dream Wedding For the Couple That Eats, Sleeps, and Breathes Fitness
Long before saying "I do," newlyweds Derrick and Brittany made a commitment to the gym. It should not surprise you then that they call their perfect date night a serious sweat session together. "It's amazing to have a partner with the same goals and interests, and it helps push and motivate you to be your best," Brittany says. "Exercise is just as natural to us as breathing. It's what we love to do, and [we] fell in love with each other doing it."
When you think of these two, the story of how they met is suddenly perfect: Derrick caught his first glimpse of Brittany at their gym in LA, lifting in the back of the room! It only seemed natural for the couple to share their passion for the gym at their wedding celebration. Check out all the beautiful and fun photos from their nuptials.
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How to Win in the Battle Against Back Fat
Back bulge around the bra area and that pesky muffin top plague plenty of women, and there are lots of ways to feel more confident in your own skin with a little extra effort. Spot-reducing doesn't work - but these healthy tips can help you achieve the results you're after!
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This Inspirational Twitter Trend Will Make You Feel Stronger Than Ever
When do you feel your strongest? Is it when you hit your 40th burpee, or when you're nearing the end of a long run? Because everybody has a different fitness journey, no two answers to this question are completely alike. Using the #ImStrongestWhen hashtag, Twitter users worldwide are sharing what moments make them feel most powerful - and citing everything from teamwork to endurance, the Twittersphere's answers about their strongest moments will inspire you. Read some of these powerful responses, then chime in with your own secret to strength.
#ImStrongestWhen I'm doing a great, workout, sweating, and can see in the mirror my muscles moving and flexing. Makes me <3 my body.
— Zen DiPietro (@ZenDiPietro) July 27, 2015
#ImStrongestWhen I compete with the best
— Jager Hill (@Jager_Dillon) July 27, 2015
#ImStrongestWhen my mind is sharp and calm. And when I'm helping others get #fit. #PersonalTraining #getmoving #workout #getstrong
— allison kalsched (@akalsched) July 27, 2015
#ImStrongestWhen
My teammates have my back. http://pic.twitter.com/1wpjYpSu2l
— USA Football (@usafootball) July 27, 2015
#ImStrongestWhen I eat clean, sleep well and help others.
— Baenerys (@Auragasmic) July 27, 2015
#ImStrongestWhen I'm part of something bigger than myself. http://pic.twitter.com/v4AkTIInuG
— Five-Star Basketball (@5starbasketball) July 27, 2015
#Imstrongestwhen I feel completely positive about myself after crushing a workout
— Madeline Giese (@MadelineGiese) July 27, 2015
#imstrongestwhen I've got my headphones, music blaring & am running along the beautiful running paths in #chicago https://t.co/L5ObsADBYN
— Emily Thieme (@emilythieme) July 27, 2015
#ImStrongestWhen I have weights in my hand and music in my ears
— Shirrelle (@ShirrelleC) July 27, 2015
#ImStrongestWhen the odds are stacked against me and I push back against them. #StaythePath http://pic.twitter.com/Kqq6WzLxkT
— CALIA by Carrie (@CALIAbyCarrie) July 27, 2015
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Why Healthy Foods Might Be Making You Eat More
- Don't let these "fit" foods fool you - Real Simple
- Hit the trails with these helpful running tips - Shape
- Find out the best time to work out - Greatist
- A gym guide that will help you master all the equipment - Self
- Weight-loss foods you must add to your grocery list - Women's Health
- Jump-start daily calorie burn with these metabolism-boosting tips - Health
- Start your day off on the right foot with these breakfast hacks - Cooking Light
- How to use battle ropes - Fitness
- Can cleaning up help improve your health? - POPSUGAR Smart Living
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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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4 Poses, 4 Minutes, and Your Hips and Back Will Thank You
If you have the ever-popular office job that involves sitting at a desk for eight hours a day, it can wreak havoc on your precious body, creating tight hips and lower back pain. Many stretches for your hips also stretch out your lower back, so these poses are like two for the price of one. It will only take about four minutes, but that's all you'll need to ease tension.
Butterfly
- Sit on the floor, bend both knees, and bring your feet together. Using your hands, open your feet up like a book, pressing your knees toward the floor with your elbows. If you want more of a stretch, extend your arms out in front of you.
- Stay here for five breaths (about 30 seconds).
Half Happy Baby
- Lie flat on your back. Bend the left knee and hold onto the outside edge of your flexed foot with your left hand. Keep your left arm on the outside of your leg.
- Gently use your upper body strength to press the left knee to the floor below your armpit. Try not to tense your shoulder or chest, but keep everything relaxed.
- Stay like this for five deep breaths, and then switch legs.
- Then do both legs together for another five breaths.
Pigeon
- Sit with your right knee bent and your left leg extended straight behind you. If your hips are flexible, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
- Rest your hands on your hips or walk your hands out in front of you, allowing your torso to rest over your right knee.
- Hold here for five breaths, and then repeat Pigeon on the left side.
Double Pigeon
- Sit on the floor with your legs straight out in front of you. Bend your right knee and place your knee, shin, and foot on the floor so they're parallel with your pelvis. Bend your left knee and place it on top so your knees, shins, and ankles are stacked. You'll know you're doing it right when you gaze down and see that your legs make a little triangle.
- To make this pose more intense, place your hands in front of your shins and walk them out as far as you can, folding your chest toward your legs.
- Stay here for five breaths, slowly release, and then switch legs so your right knee is on top.
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How to Use TRX For Yoga
The following post was originally featured on Fit Bottomed Girls and written by Jenn Walters, who is part of POPSUGAR Select Fitness.
Yoga is a funny beast.
Some poses are so welcoming to beginners - Child's Pose! Warrior I! - while others . . . well, it takes a little more practice and a whole lot of confidence before you're ready to attempt them in a class setting. (I'm looking at you, Half Moon Pose.)
And that's where it is incredibly handy to have a TRX suspension trainer available. It can make some of those tricky yoga poses a little easier to do, especially if you know the right steps to take!
To learn more about each of these moves and this workout, check out Fit Bottomed Girls.
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31 Vegan Lunches You Can Take to Work
Whether you follow the "vegan before 6 p.m." routine, you're taking a Beyoncé-like vegan challenge, or you're animal free through and through, it seems like more and more of us have tried a vegan diet. While going vegan may take a bit more thought and effort than an unrestricted diet, with a little preplanning - like checking ingredients in store-bought breads and stocking up on vegan pantry essentials - you can still enjoy delicious, exciting meals no matter what time of day. To start your workweek, we've found 31 tasty and creative vegan lunches that are perfect for brown-bagging to work. Click through for the recipes!
Source: POPSUGAR Photography / Jenny Sugar, Lizzie Fuhr; Flickr user veganfeast
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dimanche 26 juillet 2015
What to Eat All Day to Start Losing Weight Now
When you set your mind to dropping a few pounds and see the proof when you step on the scale, it's a pretty amazing feeling. Make it happen by following this formula designed by two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition - on what to eat every day for breakfast, snacks, lunch, and dinner.
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Lose Weight With These Mason-Jar Salads
Have you hopped on the #saladinajar craze yet? Not only do these colorful layers look enticing, but with a little prep, you can whip up an entire week's worth, all at once. Buy some mason jars and get ready to be inspired.
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3 Reasons You Should Buy a Fitness Tracker and Not an Apple Watch
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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No Need to Go Gluten-Free! A New Pill Lets You Eat All the Bread You Want
For those with celiac disease - an intolerance to the protein gluten found in wheat - some of the most simplest pleasures are off limits: no bread basket before dinner or a pint of beer to relax after a long day. But thanks to a new pill, those with a gluten intolerance may no longer have to miss out.
The new pill was developed by researchers at the University of Alberta in Canada and led by associate professor Hoon Sunwoo, who became interested in finding a solution for those with celiac disease after learning that his friend suffered from it. The researchers developed the natural supplement from the yolks of chicken eggs; when ingested, the pill binds to gluten in the stomach to neutralize it and prevent intestinal damage.
Professor Sunwoo hopes that this pill will help the one in 133 people who suffer from celiac disease, which can cause symptoms like bloating, fatigue, serious autoimmune complications, or cancer, as well as those with general gluten intolerance. "With gluten present in so much of our food, I wanted to find a way to improve the quality of life for my friend, his family, and others," he said.
The pill has proven effective in clinical trials in Canada, so plans are to have it available within three years in the country, with approval in the United States and Europe coming hopefully after. Soon, people who suffer from an often debilitating disease may be able to manage it in much the same way people with lactose intolerance can still enjoy a scoop of ice cream or glass of milk- by popping a simple pill before digging into that decadent pasta dinner.
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Got an Inch to Pinch? How to Ditch Your Ab Flab
You've been eating right and exercising for months, and although you've reached your goal weight and feel happy with your thinner frame, your belly is still a little pudgy. How can you get rid of the extra flab surrounding your abs?
Ab exercises, right? Unfortunately, all the crunches in the world won't slim down your middle. They will strengthen the muscles underneath the layer of fat, but until you eliminate that extra layer, your toned ab muscles will remain hidden. You can't spot-reduce fat from certain areas of your body; you have to reduce body fat as a whole. The best way to do that is with cardio.
If the exercise plan you're following isn't doing the trick, then it's time to kick it up a notch. Make sure to choose high-intensity cardio workouts that burn the most calories such as running, swimming, jumping rope, hiking, or high-impact cardio classes (try this 10-minute belly-busting workout). These burn mega calories and help to reduce your overall body fat. Also include speed intervals in your workouts since these are proven to target fat around the midsection.
You can also tackle a softer belly with your diet. Avoid foods containing trans fat such as certain packaged cookies, crackers, margarines, granola bars, and breads. If the list of ingredients says partially hydrogenated oil, then put it back on the shelf. Include foods that contain MUFAs (monounsaturated fat acids) instead, such as avocados, nuts, seeds, and olive oil. Other foods that fight belly fat or bloat include blueberries, pineapple, protein such as low-fat dairy products, and high-fiber foods such as pears and leafy greens. Try this flat-belly smoothie recipe that includes belly-busting foods all in one delicious drink, and munch on this flat-belly salad.
Stress can be another reason for belly fat, since it triggers the production of cortisol, a stress hormone linked to an increased appetite and more belly fat. Taking measures to reduce the stress in your life through relaxing yoga sequences, meditation, massage, sipping tea in a bubble bath, or these other completely free stress-relievers could be the difference between a flat belly and a flabby one.
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Stay Motivated With 100 Best Fitness Tips
Staying strong and fit takes dedication every single day, so keep these 100 tips in mind to keep you confidently chugging along on that healthy path.
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What Happened After I Gave Up Gluten For 10 Years? It's Not What You Think
At age 13, I made the connection that chicken nuggets were made from actual chickens and became a vegetarian on the spot. I was also insanely picky, so pasta, bagels, and pizza were my main staples. Sadly, vegetables, fruit, and whole grains hardly made it onto my plate, especially when I went off to college. Going vegan wasn't a big jump, since meat was already out of the picture, and I found giving up dairy eased my ongoing digestive issues. I still wasn't 100 percent though, until the day I gave up gluten.
No lie, the first day I passed on gluten, I felt instantly better. Without all those crackers, cereal, and bowls of pasta weighing down my digestive tract, my belly felt more at ease. Since I was new to the whole gluten-free scene, I ate foods I knew were gluten-free like fruits and veggies. So for the first few weeks, I had no bloating, no gas, no constipation. I felt like a new me, which almost made it easy to give up on all my favorite foods.
But after the first two weeks, I was so, so sad - I didn't realize I was obsessed with gluten until I had to give it up. I found myself daydreaming about stealing muffins from the bakery and swimming in bowls of Honey Nut Cheerios. I became completely focused and utterly upset over all the foods I couldn't have. I mourned for all the times I was hanging with friends and couldn't sling back a beer, grab a slice of pizza, or enjoy someone's adorable birthday cupcakes. It seems silly to get depressed over missing out on Gramma's baked ziti, but it was very real for me.
Before spiraling into a deep, dark, gluten-free hole, I took my first trip to the health food store and discovered all the gluten-free alternatives to my fave foods. I bought it all and ate it all. I even bought foods I never ate like gluten-free waffles and mini pecan pies, just because I could eat them. These foods uplifted my spirit tremendously, but big shocker here - my stomach once again waged war. And to make matters worse, after two months of eating this way, I found my need for elastic waistbands increasing. Isn't going gluten-free supposed to help with weight loss? Uh, not if you eat gluten-free junk food full of empty calories.
I realized I needed to cut back on all the gluten-free crap if I ever wanted to fit into my jeans again - a woman cannot live on French fries and gluten-free cookies alone! It forced me to really take a look at my diet, and I slowly started eating fewer gluten-free alternatives and more actual food. I began branching out, enjoying such a huge variety of healthy foods that I started feeling as good as I did those first couple of gluten-free weeks. And it wasn't because I wasn't eating gluten - it was because I was eating real food and less processed junk.
After 10 years of living without gluten and eating a superhealthy diet, I felt amazing. My new boyfriend at the time (my now-husband) suggested I try eating gluten, just to see if my body had changed. The thought had never crossed my mind, but love makes you do crazy things. On an apple-picking trip in the Fall of 2005, a freshly baked cider donut was calling my name. That's me in the photo above, taking my first magical bite, and I couldn't believe it, but I felt totally fine. No tummy issues whatsoever. Even after going back to whole-grain bread, crackers, and pasta - gluten didn't bother me anymore. It took me 10 years to realize this, but gluten wasn't my enemy. This might be TMI, but constipation caused by a crappy diet was. Giving up gluten forced me to get out of the habit of eating bread 24/7, to start branching out to eating more nutritious foods, and to get more fiber into my diet. Now I'm able to enjoy gluten without going overboard, and because my vegetarian and dairy-free diet is so much healthier than it was 10 years ago, I'm also able to maintain a healthy weight. Hooray for gluten! And hooray for whole foods!
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Why Researchers Recommend Eating Half a Grapefruit Before Breakfast
You don't have to adopt the extreme 1980s fad diet to enjoy the health benefits of grapefruit and watch your waistline shrink. Although this sweet and tangy fruit is mostly known by its diet reputation, it is actually loaded with health benefits (like lycopene and vitamin C) and is versatile enough to be enjoyed as a treat beyond breakfast. It's considered a fat-burning food that can kick-start your metabolism, so there is no reason to let this fruit be deemed an '80s has-been. Since it's currently in season, here are four reasons why grapefruit can help you lose weight.
- Keeps you full: Grapefruit is loaded with fiber, keeping you full longer and reducing the likelihood of mindless snacking. One serving of grapefruit has only 53 calories and about 2 grams of fiber. Research has also found that eating half a grapefruit before every meal can lead to greater weight loss in dieters. While trying this at every meal may be a bit extreme, this tactic would work well for breakfast.
- Makes a low-calorie substitution: There are several ways to enjoy grapefruit beyond breakfast. Consider substituting dried fruit for slices of grapefruit in salads or using it to serve up a satisfying dinner alongside jerk grilled chicken. You can even use it to satisfy your sweet tooth as a light dessert using this sabayon gratin recipe.
- Stabilizes blood sugar: Study shows that this magic fruit has compounds that can reduce insulin levels. Low levels of insulin mean your body can more efficiently use food for energy rather than storing it as fat; a candy bar can't claim that.
- Curbs cravings: There is something to be said about kick-starting your day with grapefruit. Studies show that the mere smell of grapefruit can aid in weight loss. Researchers speculate that sniffing grapefruit oil has an effect on liver enzymes, which can help to nix cravings and spur weight loss. Time to consider those grapefruit-scented bath products!
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The Ultimate Flat-Belly Workout
This flat-belly workout will tone your abs from all directions, making for a tighter, stronger core. We mix ab toning moves with cardio bursts and full-body core exercises to tone your midsection. Press play and get ready to feel the burn.
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Find Out How This 400-Calorie Workout Targets Your Tush
If you want to burn 100 calories in 10 minutes, and tone your tush and legs at the same time, go for a run. For even greater lower-body-sculpting power, you'll need to add hills to your workout.
I know. I know. Hills suck! And if running up hills is way too challenging, walking briskly will do the same magic. This interval workout combines walking hills and short sprints with just a bit of incline to reduce the chance of developing shin splints. Aside from a toned tush and thighs, intervals are also proven to target belly fat, so it's doubly effective. In about 40 minutes, you'll burn over 400 calories!
Set the treadmill incline to one, and get started! For each three-minute brisk walking interval, you'll need to raise the incline to 15 percent (or as high as it'll go), and for each 60-second sprinting interval, you'll need to lower it to one. Adjust the speed as necessary if either the walking or sprinting pace seems too slow or fast.
Total calories burned: 416
*Calories burned calculations are based on a 130-pound woman
Click here for an image-free, printable version of this workout to take with you to the gym.
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20-Minute Burn and Tone Tabata Workout
It's Tabata time! This effective HIIT (high-intensity interval training) mixes well with bodyweight exercises. And for today's workout in our No-Excuses Workout Challenge, we've paired complementary exercises for each four-minute interval. This way you maintain good form while working intensely!
Here's the workout and directions. Keep scrolling for explanations on the moves.
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Sculpt Arms Faster With These 8 Push-Up Variations
If you want to strengthen your arms and build definition in your upper body and back, then drop and give me 20. Yep, I'm talking push-ups. Because this simple exercise is also one of the most effective. Changing up the kind of push-up you do will target different areas of your arms and back. Learn which variation works which part of your body, then just pick your push-up.
- Additional reporting by Macy Williams
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samedi 25 juillet 2015
How to Lose Weight Without Giving Up Dessert
You don't discriminate. Whether we're talking about cakes, cookies, brownies, ice cream, cupcakes, chocolate, doughnuts, muffins, cheesecakes, or sundaes, you get excited about it all! Sugary sweets bring you so much joy, but they also send you shopping in search of larger jeans. Don't fret! We have your sweet tooth covered! Follow these 12 tips and learn how to indulge in dessert without gaining a pound.
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Strut Your Sexy Self in the Sand After Doing This Full-Body Yoga Sequence
Sure, yoga is great for calming the mind, but this ancient practice can also give you a strong and sexy body to boot! Get psyched for beach time with these 12 challenging yoga poses that will tone your tush, thighs, abs, and upper body. Follow this 12-pose sequence through on the right side, and then repeat on the left.
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Differences Between Working Out in Your 20s vs. Your 30s
When you hit the 30-year mark, it not only means more candles on your birthday cake than someone in their 20s, but it majorly affects your workouts as well. Give a little nod or chuckle (or shed a little tear) if you can relate to these.
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Our Workout Generator Is Here to Make Your Workouts a Little Bit Easier
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Not Feeling Like Going For a Run? Read Through These
Running regularly takes a certain degree of motivation, but that doesn't mean runners don't need inspiration every day to keep up with their workouts. On days when you don't feel like slipping on your sneaks, read through these quotes to feel instantly psyched about your next run.
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150-Calorie Snacks Made With Only 3 Ingredients
When you need to grab an easy snack, check out one of these recipes that are made with three ingredients or less! Craving something sweet? Whip up these popsicle-like yogurt- and chia-seed-covered frozen grapes. Each 10-grape serving is just 52 calories. Keep reading for more simple snack inspiration.
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The 1 Half-Marathon-Training Mistake That Made Me Gain Weight
I had always thought about doing a half, but honestly, running for over two hours straight didn't sound appealing whatsoever. That was until a dear friend came to me in desperation after her partner for a two-person marathon relay got injured and couldn't run. My immediate reaction when she asked me to fill in was, "Hell no, are you nuts?" Then I thought about it while falling asleep that night and realized at 38 years old, I wasn't getting any younger, so why the hell not?
I was a little worried as the race was just five weeks away, but seeing as I was already running four to five miles, four times a week, I was just about on schedule. One thought that got me through those long-ass Saturday morning training runs was, "I'm gonna be so ripped after this." And my legs and butt were getting crazy-strong. Even the hubs noticed. Walking behind me while going upstairs, he gave my tush a little push so I'd go faster, and said, "Damn, your butt is rock hard. Like, seriously." Bonus!
After the actual race, I was hooked on running longer distances. So I kept up with hour-long runs Mondays, Wednesdays, and Thursdays, then did 90- to 120-minute runs on Saturdays. I also kept up with the two to three weekly strength-training sessions I had been doing for several months. Two weeks postrace, I stepped on the scale to find I had gained seven pounds in less than two months. WTH! I've experienced weight gain from running before, so I was familiar with gaining muscle mass. But a flabbier belly and pudgier face weren't muscle. Not even close. And I was pissed. Damn you half-marathon training!
Although I was running four to five hours per week, I wasn't burning enough calories to make up for my insane hunger. When I stopped to think about it, I was eating way too much. Check out an example of my weekday meal plan:
5:45 a.m.: Pre-workout snack: banana or toast with nut butter
7:20 a.m.: Postrun snack: a few handfuls of almonds or a glass of soy milk
8:30 a.m.: Breakfast: huge protein, fruit, and greens smoothie or bowl of oatmeal
10:30 a.m.: Morning snack: trail mix or soy yogurt with fruit
12:30 p.m.: Lunch: big salad topped with chickpeas, sunflower seeds, and strawberries, followed by a square of dark chocolate (OK, maybe two)
3 p.m.: Afternoon snack: granola bar
5:30 p.m.: Dinner: pasta or quinoa with tofu and roasted veggies
8 p.m.: Evening snack (to carb up for tomorrow's morning run, of course): toast, cereal, pretzels, or crackers with hummus, banana with peanut butter
Extras: To add to that mega meal plan, I was also finishing half-eaten pieces of toast, extra slices of apple, or bowls of pasta that my kids didn't finish after their meals.
I realized that I was never hungry, like, ever. I just ate all day long. And since a little hunger is healthy in order to know when it's time for your next meal, and to avoid overeating like I was clearly doing, I knew I had to make some quick amendments to my eating free-for-all. I ended up cutting about 300 to 400 calories a day. I ditched the pre- and post-workout snacks and ate my breakfast around 7:30 after my postshower workout. Actually, I was pleasantly surprised that not eating before my 6 a.m. run made me perform better because I didn't get hungry toward the end of my run like I used to when I'd eat a little something beforehand. I skipped the morning snack and ate lunch a little earlier at noon. I kept the afternoon snack and made sure to keep it around 150 calories, ate dinner around 6 p.m., and then skipped on that evening snack. I also completely curbed snacking on my kids' leftovers.
Within two weeks, I saw the scale number decreasing, and I was so relieved. And I wasn't hungry or tired, and best of all, I could continue with my running schedule. Am I through with half marathons? No way. I'm taking this as a learning opportunity so the next race I train for, I'll monitor my diet a little closer, and not eat whatever the hell I want.
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Feel Instantly Inspired to Move With These Celeb Instagram Pics
Some days it's easy, but other times keeping up with your healthy lifestyle can feel like a serious struggle - and we'll take whatever healthy inspiration we can get! If you're in need of a push out the door and into the gym, check out the awesome Instagram action that some of our favorite healthy celebrities recently shared. From Britney Spears practicing her yoga backbends to Reese Witherspoon doing some barefoot golf, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
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Hate Running? Blast Major Calories With These Effective Cardio Moves
Exercising hard enough to raise your heartbeat will burn major calories, but not everyone loves to run. Luckily, there are many ways to hit your cardio goals that don't involve miles. These 43 cardio moves will help burn fat and build muscle, no running required. Find your new favorite ways to cardio here.
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Smoothies 101: A Foolproof Step-by-Step Guide
Do you have an almost-new NutriBullet or Vitamix that's collecting dust instead of making smoothies? You attempted to make one awhile back, but it tasted too much like liquid grass to be drinkable. Check out this easy, foolproof guide to building a nutritious and lip-smackingly good smoothie.
Greens (1 to 2 cups): Spinach and kale may turn your smoothie green, but once they're mixed with fruit, you'll hardly be able to taste them. You can also try adding beet or dandelion greens, sprouts, or arugula.
Fruit (1 to 2 cups): Frozen works best here, but if you use fresh, just add some ice cubes to give it a frosty consistency. Mix it up with two to four kinds of fruit such as banana, strawberries, blueberries, raspberries, blackberries, mango, peach, pineapple, pear, cherries, apple, grapes, papaya, oranges, melon, or kiwi.
Thickener (1/4 to 1/2 cup): For the perfectly creamy texture and for added protein and fiber, mix in some Greek yogurt or cottage cheese (3 ounces), nut butter (one tablespoon) or nuts (1/8 cup almonds, walnuts, or cashews), avocado (1/4 fruit), cannellini beans (1/4 cup), baked sweet potato (1/4 cup), oats (1/4 cup), or soft tofu (1/2 cup).
Liquid (1 to 2 cups): Water or some type of milk (cow, soy, almond, or rice) is always a winner, but you can also experiment with adding green tea; coconut water or milk; freshly squeezed juice such as carrot, beet, or orange; or chocolate milk.
Optional extras: Mix in a serving of your favorite protein powder to build muscle and stave off hunger. Or, for added fiber, add flax meal, wheat germ, or chia seeds (1/2 teaspoon). For a health boost, add fish or flaxseed oil or probiotics (recommended dosage). And for extra pizzazz and flavor, add cinnamon, nutmeg, vanilla extract, maple syrup, honey, dates, fresh herbs, or fresh ginger (1/4 to 1/2 teaspoon).
Here's a handy chart showing a basic 300-calorie smoothie with specific ingredients listed underneath.
2 cups kale (72 calories)
1/2 frozen banana (53 calories)
1/2 cup frozen strawberries (23 calories)
1/2 cup frozen blueberries (42 calories)
3 ounces vanilla Greek yogurt (68 calories)
1 1/4 cups cold water
1/2 serving vanilla protein powder (65 calories)
1/4 teaspoon cinnamon (2 calories)
Total calories: 321
Since diving into the world of smoothie-making can be intimidating, here are some other smoothie recipes you can try out that follow this basic plan.
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A Celebration of Women's Bodies - Stretch Marks, Cellulite, and All!
Sick of society's standards of the perfect body? So are we! These quotes celebrate women's bodies and all the shapes and sizes they come in.
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3-Weeks-to-Sculpted-Arms Challenge
Everyone has their own reasons for wanting strong, defined arms; we're here to help. After following this 21-day arm plan, not only will your arms look toned - you'll also be stronger. First thing's first: don't worry if you've never lifted a dumbbell in your life. This arm challenge was designed with everyone in mind - whether it's your first time working out or you're at the gym on a daily basis.
Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for each exercise.
Below is an explanation of how to do each of the five exercises, followed by the plan itself. Choosing the appropriate size weight is key here - you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that's your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.
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No-Excuses Workout Challenge: It's a Rest Day
Best news ever! If you want to get stronger, you have to rest. Your muscles need time to repair themselves - this is when the strengthening actually happens. Part of our No-Excuses Workout Challenge is taking a little time off to give your body a chance to recuperate and recharge. But your recovery will be faster if you keep active. Really! Get your blood flowing to help feed your weary muscles, and take yourself for a 20-minute stroll, then give your muscles some TLC. Here's our simple prescription for making the most of your rest day.
Roll
A weekly massage would be great for your body but not so great for your wallet. Instead, invest in a foam roller for some DIY muscle relief. Rolling out smooths knotted muscles and primes tight spots for stretching. Here are three resources to kick off your massage session.
- Foam rolling to energize tired legs
- A video tutorial to check out a roller in action
- Massage your back with a roller and feel taller instantly
Stretch
After walking and rolling, lengthen tight muscles with some stretching. Pick one or two stretches for each body part, and hold your stretches for 30 seconds each.
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The Workout That Will Get You Results
Not every workout has to be a no-holds-barred sweat fest, but we're not going to lie: those days when you crush it at the gym are the ones that are going to help you see results fast. So pound that pre-workout shake, and take this hour-long workout with you the next time you want an effective workout. The intense workout is one of The Biggest Loser: Australia trainer Michelle Bridges's secrets for burning calories fast, and it's not for beginners. This particular workout from Michelle's newest book, Total Body Transformation ($17), comes at weeks nine and 10 of her 12-week plan, so if you're new to the gym, then start off slow, modify, or try one of our beginner-friendly workouts instead. If you're up for a challenge, however, check out the workout below, learn the moves, print the workout, and get ready to burn calories and boost your metabolism.
To start, do a warmup: three minutes on the rowing machine, ending with a 500-meter (1/3-mile) sprint. Follow it up with 20 minutes on the treadmill (Michelle recommends 5 to 6 mph at 2 percent incline for 20 minutes or 10 minutes at 5 to 6 mph and 2 percent incline followed by 10 minutes at 3.5 mph at 12 percent incline.) Aim to get your heart rate up to 150 bpm by the end of your warmup. Then follow with these two circuits below, repeating each circuit three times. End with a cooldown stretch.
This workout is made for the gym, but you can modify any of these moves to suit the equipment you have at home (jog in place or use dumbbells in place of the barbell, for example).
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Our Favorite Workout Recovery Gear
Trust us, we love to brag about our DOMs - the mark of a good workout! - but wincing in pain every time we sit down at our desks gets old fast. Luckily, we have an arsenal of workout recovery products that we love for relieving pain and preventing injuries. Check out our favorite tried-and-true post-workout products here.
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vendredi 24 juillet 2015
I Transformed My Body in the Ultimate Way
If you wish to be moved, then read on as our friends from Self share the story of a woman and her experience of becoming who she truly is.
I'd been living in stealth since I was 17 years old, mostly for safety reasons. Only my very close friends knew I was transgender. Even my own nieces and nephews had no idea, since they were born long after I transitioned. But then my story broke on the national news two years ago, and everything changed. I was in the gym, working out alone when I saw my picture on TV, and I just fell to the floor and cried. My life would never be the same, I thought. The world now knows me for who I really am.
Here's what you didn't see on the news: 35 years ago, I was born in a boy's body, but from my earliest memories, I've always felt female. It's hard to explain. It's about more than just my love of Barbie dolls or my desire to be a cheerleader. It was an internal feeling. I had no name for it until I was 15 and saw my first transgender person on TV. She was on some horrible talk show, like Jerry Springer, but still, I recognized myself in her. Something clicked. The realization came as both a relief-and a terror. I, of course, didn't dare tell anyone.
School was difficult for me. I hated life, because I never belonged. My classmates would bully me all the time, because they thought I was gay. One day during my freshman year, after being pelted with rocks, I refused to go back. After three days of sitting at home, my parents finally sat me down in the kitchen and said, "None of us are getting up from this table until you tell us what's going on." For 20 minutes, we all sat together in silence, and then it all came pouring out of me. "I'm not gay," I said. "I feel like I'm a woman." I can't tell you how lucky I am to have such incredibly supportive parents. My dad said that he'd known, since I was about 5 years old. They immediately transferred me to a more progressive school, where I finished out the year before getting my GED, and they also got me into therapy right away, which helped me process my feelings. My mom took me shopping in the teen girls' department for all new clothes. She even bought me my first bikini.
At age 16, I officially changed my name to Chloie and started hormone therapy, which subtly changed my features, softening my face, raising my voice. Even though I was finally presenting as my true self, I still didn't feel at home in my skin. It wasn't that I was "trapped" in a male body. I was more repulsed by it. To me, having a penis made me feel disgusting, like, What is this thing?This is not supposed to be here. Gender reassignment surgery isn't necessary for every transgender person, but it was for me, and at 25, I had mine. It came as a major relief to me, and once my testicles were gone, I saw my body change even more. I finally developed breasts, hips and a butt, and because I felt boobs were the ultimate sign of femininity at the time, I got implants, too.
This was a decade ago now. Times were different back then. To feel secure in my identity, I felt I needed to be high-femme all the time-dainty and delicate. I never went out without wearing makeup, a short skirt and high heels. Very few people knew my history, and no one would have been able tell it from just looking at me or talking to me. Even my driver's license and birth certificate listed my correct name and gender: Chloie Jönsson, Female.
I still had a touchy few years in there. I partied a lot, like everyone does in their twenties, but eventually, I traded late nights out for early mornings in the gym. In 2011, I'd discovered CrossFit, which pushed me in a way I'd never been pushed before. I loved everything about it: the workouts, the results, the community. The more I did it, the stronger I got and the fiercer I felt. Through CrossFit, I learned that being strong doesn't make you masculine, just as being weak doesn't make you feminine. In fact, the degree of your femininity has nothing to do with how much of a woman you are. There are so many different ways to be a woman. I'm 5'4" and 150 pounds, and every day, I train with other women who are taller or shorter, stronger or weaker than me. Everybody is different.
Here's the part of my story you may have seen on the news: My CrossFit team was training for the 2013 CrossFit Games. I'd assumed the regulations would be the same as the International Olympic Committee's. That is, if you've had gender reassignment surgery more than two years ago, you've been on hormones a sufficient length of time to minimize gender-related advantages and you've changed your legal documents, you're good to go. But after back-and-forth correspondence with CrossFit and after eventually outing myself to them, they told me that I had to compete as a man-or not at all. [CrossFit maintains that being born as man, Jönsson is genetically male and retains certain physical characteristics (e.g., bone structure) that could give her an unfair advantage over cis-gendered (someone who identifies as the gender/sex they were assigned at birth) women. CrossFit also says that Ms. Jönsson "enjoys a physiological benefit conferred as a result of having gone through puberty as a male. This conveys significant physical and physiological advantages that even hormone therapy cannot erase."]
Their response left me devastated. I feel I should be able to compete as a woman, simply because I am a woman-externally, internally and legally. I figured, if I can't stand up for myself now, I'll never be able to. It wasn't an easy, or an immediate, decision, but I eventually sued CrossFit for my right to compete as a woman. I never expected it to be news, but it became this big thing and that's how everyone found out that I'm transgender. My teammates rallied around me. My friends sent me supportive messages. My nieces and nephews just sort of shrugged. Kids today don't care. Of course, I got a ton of hate mail, too. I'd be lying if I said it didn't affect me, but I can't be weighed down by what people who I don't know think about me.
Meanwhile, I'm still training with my team, but the CrossFit Games have gone on without me, and my case is still pending. And while I feel more vulnerable than I ever have before, I'm no longer running from myself or anyone else. Win or lose, I'm happy to say that I'm finally able to own who I am-all of me.
At SELF, we love stories of physical and personal transformation that depict people getting closer to living their happiest lives. There may be no better or more urgent example of this than the tales of challenge and fulfillment in the emergent transgender community. We wanted to share a few of these stories-and add some insights about the shifting attitudes and policies that have shaped them-in our new Transgender Now series. We hope you'll be as moved by them as we were.
- America's Transgender Revolution
- How I Fight Through My Fears as a Transgender Woman
- Being Transgender Nearly Cost Me My Life
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Almond Milk May Contain Even Less Nuts Than You Think
Most almond-milk-lovers know that the product they buy in supermarkets isn't made with 100 percent real almonds. So just how much of the nut do popular brands like Blue Diamond Almonds use? Apparently, not much.
In a new class-action lawsuit filed in southern New York, Tracy Albert and Dimitrios Malaxianis argued that the company Blue Diamond Growers falsely advertised its Almond Breeze drink as being primarily made from almonds, when in reality, the milk most likely contains only two percent almonds. The rest is made mostly from water, sugar, carrageenan (a seaweed-based ingredient widely used for thickening), and sunflower lecithin.
The lawsuit noted that "upon an extensive review of the recipes for almond milk on the Internet, the vast majority of the recipes call for one part almond and three or four parts water, amounting to 25-33% of almonds." The suit also argued that the phrase "made from real almonds," coupled with photos of almonds on the milk's package, misleads consumers into thinking Almond Breeze contains a higher percentage of the nut.
While Blue Diamond doesn't share the amount of almonds used in Almond Breeze in the US, the ingredients list for UK Almond Breeze shows that it is just two percent almonds, a detail cited in the lawsuit.
Similar sentiments have been seen in the United Kingdom, where shoppers have also complained that Alpro UK was misleading the public by calling its products "almond milk," when it contained just two percent almonds.
As the New York lawsuit continues on, Almond Breeze drinkers may want to stop purchasing the milk in exchange for making their own. This easy, all-natural recipe - which uses real almonds (about 1 1/2 cups) - has no processed ingredients, so you can be sure it's healthier than any store-bought alternative.
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4 Secret Fears That Sabotage Your Ability to Lose Weight
Starting a diet can be hard - and even scary. YourTango shares the four secret fears that sabotage your ability to lose weight. Face your demons and start getting on the right track.
Time to figure out what's REALLY eating at you.
"I'll start my diet on Monday." - It's the universal dieter's excuse.
Putting off "taking it off" is a common challenge many of us face, even for those wanting to lose weight motivated by a strong desire to look and feel healthier. I call this waiting game a "weighting game." And, as I explain in my book EFT For Procrastination, what lies at the heart of all procrastination ... is fear.
But, why on earth would anyone fear achieving a healthy weight or their fitness goals?
Seems illogical but it turns out, in most cases, that's what the "weighting game" is all about. Every excuse dieters make hides an unconscious fear that something awful will happen if they successfully reach their fitness goals. The good news is though - when the root of those fears are confronted and addressed, people can finally leave the "weight" of those worries behind (physically and emotionally).
Having worked with hundreds of compulsive overeaters over the years, I've noticed four main hidden fears that sabotage weight loss success. See if you identify with any of them.
1. Fear of death
I know, it sounds dramatic, but it's a real fear. The columnist, Art Buchwald once said, "the word 'diet' comes from the verb 'to die' because that is how you feel when you are on a diet." Although he was joking, the fear of death IS sometimes the culprit that undermines weight loss.
My client, Alice, was six feet tall and weighed 270 pounds. During the first week of a stringent diet she raced to the emergency room thinking she was having a heart attack. Fortunately, it was only a panic attack, but she stopped dieting completely and couldn't seem to get back on track.
During our therapy session she realized that her hidden fear was that if she lost weight someone could overwhelm, hurt, or kill her. That was the way she felt when her father molested her in childhood. As a result, her inner "little girl" decided to put on some extra weight so that no one could overpower her again, not even her burly husband!
The same thing was true for, another client, Olivia. Many members of her family were tragically murdered in the holocaust. She feared that if another holocaust occurred and she was too thin, she would starve to death in a concentration camp.
2. Fear of illness
My client, Vivian, was afraid that if she lost weight it would mean she had cancer, since many people with cancer lose a lot of weight and look skeletal. When she looked at herself in the mirror and saw how her face was changing, she feared that she was "wasting away" and wouldn't be able to survive.
Another client of mine worried that if she became too thin she would be susceptible to the flu, or some other outbreak of illness and die from it. She remembered that when she was in her twenties she dated someone whose fiancée had died during a flu epidemic, making it all the more of a realistic possibility for her.
3. Fear of immoral behavior
Two of my clients surprisingly discovered that the unconscious fear keeping them from reaching their weight goal had to do with sex. Because Carol was happily married, it delivered quite the shock that her hidden belief was that if she lost weight she wouldn't be able to control her sexual appetite and would, as a result, be unfaithful.
Rose loved her husband of 25 years, but she harbored a secret fear-based fantasy that she would be attracted to other women and want to have lesbian relationships if she was thin and felt sexy.
4. Fear of success
When someone has been overweight for years their self-esteem is usually eroded. My client Bonnie was like this and on yet another diet. She dreaded visiting her parents in a nearby city because, the moment she arrived, her mom would march her into the bathroom and put her on the scale. Her mother had brain washed Bonnie into believing that she must never weigh less than her petite mother! Therefore, Bonnie had to sabotage her efforts anytime she neared that magic number or lose her mother's love.
Once you identify your hidden fears and underlying issues, it is easy to get rid of their hold on you.
Because Alice was sexually abused as a child and had not healed from that trauma, it was imperative that she finally release that trauma once and for all. "EFT tapping" is an excellent technique for healing the wounds of abuse without re-traumatizing a person. You may find that working with a licensed practitioner is best for this.
However, if you want to use EFT for yourself, start by tapping on the edge of your hand under the little finger and say to yourself:
"Even though losing weight terrifies me because it may mean 'I have cancer,' I am tapping on that now," or "Even though I'm afraid that being thin may make me more vulnerable to rape or attack, I want to let go of that fear now." (Important tip: Be sure to describe your fear after the words "even though ... ")
Next, using your index and middle fingers, gently tap each of these energy points for about 3 seconds each, as you think about your fear.
- The eyebrow near the nose
- The outside edge of the eye socket
- Underneath the lower eyelid
- Under the nose
- Under the lower lip
- Under the collarbone
- On the side of your body 4 inches under the armpit
Keep tapping for at least three rounds. Then stop, take a deep breath, exhale it out, and take stock. Do you feel less upset? Did another memory pop up? What thoughts or emotions surfaced for you? Focus on that and keep tapping until you realize that the past is over, you survived that scary event, and you are OK.
For more information about using EFT to end compulsive eating, read my books, Five Simple Steps to Emotional Healing and Desserts Is Stressed Spelled Backwards. Tap along with me on YouTube at Gloria Arenson EFT.
For more YourTango Fitness stories:
- How to Get It on Like a Total Pro (According to Total Pros)
- 20 Quotes That Boost Your "Damn, I Look Good Naked!" Confidence
- 20 Ways to Be Good to Yourself Today
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