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.
dimanche 30 août 2015
What to Eat (and Not Eat) Before Your Run
Whether you're tackling your first 5K or training for a marathon, it's important to fuel your body in order to kick some butt during your sweat session. While exercising on an empty stomach isn't the best idea, fueling up the wrong way before a run can cause stomach cramps, dizziness, and headaches. Check out the chart below to learn some good choices for noshing before lacing up those sneaks.
2 Hours Before
What to eat: 300- to 400-calorie meal containing carbs, protein, and healthy fats:
- Quinoa and chickpea wrap
- Whole wheat pasta with cheese and veggies
- Oatmeal with fruit and nuts
- Farro-and-tofu stir-fry
- Peanut butter and jelly sandwich
- Greek yogurt with fruit, nuts, and granola
- Wrap filled with grilled fish, avocado, and mango
- Fruit, yogurt, and greens smoothie (or this vegan protein smoothie that tastes like a vanilla milkshake!)
- Veggie omelet with toast
What to avoid: Fibrous veggies and high-fat foods that are hard to digest:
- Broccoli, onions, and a large serving of beans
- Cream-based soups, burgers, fries, and ice cream
1 Hour Before
What to eat: 150-calorie snack containing easily digestible carbs and a little protein:
- Whole wheat toast with nut butter
- Banana and a small handful of cashews
- Whole grain crackers and hummus
- Small bowl of cereal
- Half a fruit-and-nut bar
- Cheese stick and carrots
What to avoid: Large meals and foods that are difficult to digest:
- Spicy foods
- Pears, apples, and melons
15 to 30 Minutes Before
What to eat: Small serving of easily digestible carbs:
- Half a banana
- Applesauce
- A few saltine crackers
- Raisins
What to avoid: Large serving of protein and carbs or high-saturated fat and high-fiber foods:
- Pasta
- Bagel and cream cheese
- Fried foods
- Granola or energy bar (high in calories and fiber)
Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.
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How to Lose Those Last 5 Pounds
In the beginning of a weight-loss journey, pounds melt away like ice cream on a hot Summer's day. But as you get closer to your goal, it's not unusual to hit a plateau. Here's how to keep those pounds dropping and keep the weight off for good.
Beef Up Your Workouts
If you've been steadily working out and following the same schedule, your body has probably grown accustomed to the routine. Rattle your body's chain a little and kick up the intensity of your workouts to further challenge your muscles. Work out longer or harder, increase the size weights you're lifting, do more reps of strength-training moves and vary the order, or try doing two workouts in one day.
Go For Fiber
Since your metabolism is already working pretty efficiently, eat fibrous foods that take longer to digest so your body has to expend more energy to break them down. Fruits, veggies, whole grains, nuts, and legumes are where it's at, but focus on these foods with the highest amounts of fiber.
Munch On These Foods
Imbalances in your digestive tract have been linked to weight gain. So to restore the balance of bacteria in your gut, take a probiotic supplement or eat yogurt (if you don't eat dairy, choose yogurt made from soy milk or coconut milk that contains active cultures). Lack of calcium as well as vitamin D can also make it harder to lose weight, so be sure to eat dairy products and these calcium-rich fruits and veggies, as well as these foods high in vitamin D. Omega-3s are also vital for a healthy metabolism, so include fish, eggs, walnuts, chia seeds, and flaxseed in your diet, too.
Get Your Zzz's
Not getting adequate sleep (at least six hours) can also decrease leptin, the hormone that makes you feel satiated, while it increases ghrelin, the hunger hormone. Research shows that feeling sluggish the following day causes you to eat an average of 549 extra calories without even realizing it. Lack of sleep also slows down your metabolism, making you burn 20 percent fewer calories a day.
Cut Out the Cocktails
Boozy beverages not only offer your body empty calories, but since your body is working so hard to get rid of toxins, they also inhibit the production of glucose, which is needed for maintaining normal blood sugar levels and in turn slows down your metabolism. Not to mention, getting a little tipsy also clouds your judgment, so you're more likely to say yes to another cosmo and a slice of cheesecake to go with it. Go for water or metabolism-boosting green tea instead.
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The Best F*cking Guided Meditation You've Ever Heard
For those constantly looking for the antidote for life's daily stresses and worries, meditation can have an enormous impact on the way you view the world - and it's not just hippie bullsh*t. Study after study has shown a correlation between meditation and reduction of gray matter in the amygdala, the region connected to anxiety and emotional regulation. It's been proven to lengthen your attention span, lessen stress levels, and decrease insomnia by 42 percent. And with just two months of a consistent practice, meditation literally changes your brain chemistry, making you more resilient when difficult situations arise.
With all that said, it can be really f*cking hard to sit still for 10 minutes, and that's where this hilarious and surprisingly calming meditation video from Jason Headley comes in handy. If guided meditations have been too strange, far-out, or boring for you in the past, prepare to breathe in the good sh*t and exhale the bad sh*t with this hysterical NSFW-language-filled video.
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Look Good Under That Sweater: Ab Exercises For Fall
Even though you're staying warm in bulky, oversize sweaters and bikinis are pushed to the back of the closet, you shouldn't skimp on core-strengthening exercises. That's right - now's the perfect time to get a sweater-ready six-pack with these five tummy-toning moves. Aside from helping you attain fantastic abs, these exercises will help with strength, balance, and posture, too.
- Additional reporting by Emily Bibb
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If This 76-Year-Old Can Do CrossFit, So Can You
While there are plenty of bogus valid excuses for skipping out on your workout - I'm busy, I'm too tired, I'm too stressed - those will quickly melt away once you meet Constance Tillett. She's a 76-year old CrossFit athlete, and she knows excuses aren't an option. She's had hip replacements, knee replacements, shoulder replacements, and says, "I'm a diabetic, I have a cardiac problem, and I have arthritis." After her last surgery, she had a moment of realization about what was going on for people her age, and she decided to do something about it. She says, "each day it's a challenge, but you have to think positive. . . I'm not ready to die yet, and I'm trying to keep hope alive."
If you've always wanted to try CrossFit, check out this 10-minute workout video you can do at home.
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3 Reasons to Care About Your Butt That Have Nothing to Do With Looks
You might be concerned about sculpting a strong booty to fill out your favorite pair of jeans, but there's so much more to a tight tush than the way your pants fit! Your backside consists of three major muscles: the glute maximum, glute medius, and glute minimus. This important group of muscles extends the hip (pulls the thigh behind you), abducts the hip (your lateral movement to the side), and does internal and external rotation of hip. In short, they're incredibly important, but they're often weak and underworked.
So many of our jobs require us to spend so much time sitting that our glutes "turn off" or stop firing as efficiently, effectively, and strongly as they should. Once our glutes stop firing, our hip flexors (the muscles that pull the thigh forward) get tight and can lead to injury. When you build a stronger booty, here are a few of the benefits you can expect.
Beat back pain: I couldn't believe how much of my lower back pain dissipated after I started concentrating on building up my glute muscles. Your glutes work to stabilize the pelvis and keep integrity of movement in the hip joint. When they're strong, your lower back doesn't bear the brunt of your motion.
Increase athletic performance: If you want to be a stronger athlete, it's time to start squatting. Stronger glutes will improve your speed, agility, and jumping skills, and quick side-to-side movements will also become much easier. Every time you take a step, your glute max shores up your pelvis and SI joint for stability. When you run, this is even more important, since the force of impact increases exponentially on each foot strike.
Prevent knee pain: Strong glute meds keep the pelvis stable from swaying side to side. When your pelvis isn't stable, it puts a lot of pressure on your knees and ankles to compensate. When your backside is strong, it helps prevents this naturally, keeping you safe from injury.
Now you know what your glutes do for you, so here are four moves you can do for them!
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40+ Treats For the Ultimate Healthy Halloween
The never-ending deluge of Halloween junk food can make it hard to stick to any healthy-eating resolutions. Thankfully, there are fun ways to say no to the candy bowl while still feeling like you're indulging. Read on for over 40 healthy smoothies, candies, shakes, snacks, and other treats that'll make your Halloween happy and healthy!
- Additional reporting by Aemilia Madden
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Don't Just Make a Smoothie - Make Art!
Since smoothies take minutes to prepare, why not spend a little extra time creating something truly beautiful to sip on? These gorgeous photos are sure to inspire happier mornings.
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All the Reasons I Loved Being on the Paleo Diet (and the Reason I Decided to Stop)
Over the years, I've allowed myself to be a guinea pig when it comes to diet trends; I've gone pescatarian, vegetarian, vegan, and most recently, Paleo. Based on the dietary habits of our cave-dwelling ancestors, the Paleo diet has continued to gain popularity within health circles, especially CrossFit enthusiasts. This high-protein, low-carb diet strictly prohibits foods like grains, beans, wheat, and dairy and has been linked to story after story of successful weight loss and the elimination of digestive issues. After months of wavering back and forth, I decided to take the plunge, clean up my diet, and embark on a short Paleo project.
Each stint in a different diet has taught me something, but I can say with complete sincerity that my Paleo experiment had profound effects on my relationships with food and my body . . . but I couldn't stick with it forever.
What I Loved
I Stopped Stressing About Calories
As someone who had been a slave to counting calories in the past, I found new freedom in taking the focus off of the numbers and on to the ingredients. By default, I was consuming higher-quality, whole foods on the Paleo diet. Not only did I lose weight, but I felt energized from the inside out. Today, I still consider calories when making food choices, but going Paleo helped me realize that calories are not always king - and they're certainly not the only thing you should be considering when planning meals.
I Achieved a New Level of Body Awareness
As an avid yogi, I always considered myself to be hyperaware of how food relates to my energy levels and mental clarity. But it only took one week on the Paleo program to see just how strong of a connection exists between diet and workout performance. Before going Paleo, dairy and grains were part of most meals, leading to major belly bloat every day. Yes, different foods do different things to different people, but after going through a small elimination period, I was able to scale back on the foods that were weighing me down.
I Started Treating Food as Fuel
In my teenage and college years, I had a serious love-hate relationship with food. Meals regularly felt like battles, and I achieved a false sense of control wavering back and forth all day between periods of fasting and binging, wreaking havoc on my health, my energy, and, not to mention, my metabolism. I've come a long way from those days, but taking on a rigid clean-eating program helped me embrace my food in a whole new way.
For the first time in my life, I was not a member of the clean-plate club. During my Paleo experiment, I never left a meal feeling stuffed and started finding smaller portions more satisfying. The project also forced me to take stock of just how much of my diet had relied on wheat, grain, and dairy products - and how my body feels different when I scale back those foods. Almost out of nowhere, it happened. I was practicing what I had been preaching: I officially grasped the concept that food is not standing in my way; it's helping me function at my top potential.
I Got Back in the Kitchen
I've always loved cooking, but with a full-time gig and a serious workout schedule, all of my social engagements and catch-up sessions with friends revolved around dinners out. Taking on a Paleo experiment meant I was going to have to spend a lot more time in my kitchen to prepare Paleo-friendly meals, but I was up for the task.
The first day I went overboard. I decided to prepare four over-the-top, labor-intensive recipes I had spent hours looking for on Pinterest . . . on one Sunday afternoon. Once I got that stressful experience out of my system, I learned how to prep meals in advance and throw together an easy breakfast or supper at home. While I still enjoy the occasional meal out during the week, a lot more of my weeknights are spent cooking with friends in my kitchen.
Why I Stopped
I have many friends who have found success with a Paleo lifestyle, but most of them take an 80/20 approach to the program; 80 percent of the time you follow all Paleo rules, and 20 percent of the time you have the freedom to indulge as you please. Some people thrive in this system of clear-cut rules, but my Paleo experience solidified a fact I've known about myself for a long time: I am just not one of those people.
When someone tells me I can't eat something, it's all I can think about, and then I would eat it. A lot of it. Since I've struggled with food in the past, it's important for me to feel like I have options. While eliminating certain food groups from my diet helped me achieve a new sense of body awareness, I didn't like that some foods were strictly off-limits in the Paleo diet. According to trainers Chris and Heidi Powell, "Anytime you deprive yourself of food . . . all you want is what you can't have," and for me, this could not be more true.
Now, I'm eating in a way that supports my needs, tastes delicious, and keeps me satisfied. I don't eat bread, pasta, and pizza every day, but when I'm craving it or it's a special occasion, I eat what I want - when I want! - in moderation instead of binging later. Without all the strict diet restrictions comes a more relaxed and balanced relationship with food that naturally aligns with the rest of the relationships in my life. My days of mindlessly scarfing down a big baguette with butter or a huge pizza are long behind me, and I credit my Paleo experiment with this newfound natural balance. It's a priceless and delicious gift I never anticipated receiving from the cavemen.
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The Look-Good-in-Your-Leggings Workout
There's not much to hate about leggings, a wardrobe staple both in and out of the gym. While they cover up, these skintight pants leave little room for forgiveness. The good news: we can assure you that this 20-minute workout will help you rock the tights with confidence. Grab a stability ball, and give it a whirl!
Instructions: After completing the five-minute cardio warmup, perform the workout moving from one exercise directly to the next. Repeat the strength-training circuit two times, then cool down with the lower-body stretches.
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25 Decadent Dairy-Free Desserts
If you deal with digestive issues or bad bloating, lactose could be the culprit behind your belly woes. A life without dairy takes a little getting used to, but a life without dessert is just not an option. These 25 decadent desserts will spark your creativity in the kitchen and allow for the occasional sweet indulgence you deserve.
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Bye-Bye, Bra Bulge! Your 10-Minute Workout
No one move will make back fat disappear - decreasing the overall percentage of body fat is key for that. But keeping your upper back and the area around your shoulders toned and tight will help diminish that pesky bra bulge. Working this area will also improve your posture and can help decrease back fat. It's a win-win-win! Grab two sets of weights - a light one and a heavy one - and get ready to reshape your back.
This 10-minute workout is great on its own, after a cardio session or paired with our 10-minute killer ab workout.
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The Happiest Running Playlist Ever
If you just can't seem to back in the groove of your running routine, it might have something to do with your music. Give your standard mix a happier facelift with new, upbeat tunes that will keep bringing a smile to your face as you're hitting your stride. Gear up, plug into this 90-minute Spotify playlist, and get ready to have the best run ever.
- "Somebody Loves You" - Betty Who
- "International Smile" - Katy Perry
- "Raindrops" - Basement Jaxx
- "Goodness Gracious" - Ellie Goulding
- "The Walker" - Fitz and the Tantrums
- "My Number" - Foals
- "Thunder Clatter" - Wild Cub
- "Something Good Can Work" - Two Door Cinema Club
- "Closer" - Tegan and Sara
- "Dancing Song" - Little Comets
- "My Doorbell" - The White Stripes
- "Chelsea Dagger" - The Fratellis
- "Hello" - Martin Solveig, featuring Dragonette
- "Tightrope" - Janelle Monáe, featuring Big Boi
- "Love Today" - MIKA
- "Time to Dance" - The Shoes
- "Call It What You Want" - Foster the People
- "The City" - Madeon
- "DVNO" - Justice
- "Que Veux-Tu" - Yelle
- "Summer" - Calvin Harris
- "Cheers (Drink to That)" - Rihanna
- "How Do I Know" - Here We Go Magic
- "Daylight" - Matt and Kim
If this mix isn't your speed or style, then check out all our workout playlists here to find something that suits your needs and taste.
Remember: you will need to download the free Spotify software or the app to listen to our playlists.
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The Lazy Girl's Guide to Cooking For Weight Loss
If you're serious about losing weight, your lazy-girl habit of taking out dinner every night has got to change. Luckily, cooking at home to support your needs doesn't have to be a crazy struggle or time suck. These tips will help you get organized and make simple swaps! Results are in your reach.
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Here's How to Burn 300 Calories
Intense cardio sessions burn boatloads of calories, but what about that walk in the park or that Zumba class? Check out the chart below to see how different types of exercise compare when it comes to burning calories the fastest. Can you believe kettlebells burn so many calories?
| Activity | Minutes to Burn 300 Calories |
|---|---|
| Aerobics class (step aerobics, P90X) | 48 |
| Ashtanga yoga | 67 |
| Cycling at a pace of 14-16 mph | 34 |
| Dancing (Zumba, hip-hop) | 56 |
| Elliptical | 42 |
| Golf (carrying clubs) | 96 |
| Hiking (uphill) | 47 |
| Indoor cycling class | 44 |
| Jumping rope | 28 |
| Kettlebell training | 15 |
| Light yoga/stretching | 74 |
| Pilates | 125 |
| Rock climbing | 28 |
| Rowing machine | 48 |
| Running at a pace of 6 mph | 34 |
| Skiing (cross-country) | 42 |
| Skiing (downhill) | 56 |
| Snowboarding | 56 |
| Snowshoeing | 42 |
| Step machine | 56 |
| Surfing | 56 |
| Swimming (crawl stroke) | 31 |
| Tennis | 50 |
| Vinyasa yoga | 67 |
| Walking at a pace of 4 mph | 74 |
| Weight lifting | 89 |
All calculations are based on a 130-pound woman.
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Follow These 11 Steps to Reach Your Goal Weight
The jeans don't lie. You knew you let yourself go a little bit, and after throwing the stupid bathroom scale away because it said you were (insert red-flag number here), you went for the true test - slipping on your favorite jeans. Ugh. Not being able to pull your pants past your thighs sure does tell you something. If you're at a loss as to how to begin, here's a no-fuss, straightforward, 11-step guide to losing weight.
- Calories per day: Losing weight is all about creating a calorie deficit. One pound equals 3,500 calories, which breaks down to 500 calories a day. Do a combo of exercise and cutting calories to reach 500, and you'll lose a pound a week. You can meet with a nutritionist or your doctor to find a more specific daily calorie count, but don't dip below 1,200 as it will slow down your metabolism.
- Keep track: Monitor your calories as accurately as you can. Look up calorie amounts, and write them down in a food journal, or use a weight-loss app. Everything you put in your mouth gets written down - yes, even that handful of M&M's you grabbed off your co-worker's desk! It may not seem like much, but at 70 calories, those little nibbles will add up. Then weigh yourself once or twice a week to keep track of your progress.
- Measure and repeat: Have measuring cups, spoons, and food scales on hand to measure correct portions. Eyeballing a cup of cereal is not exactly accurate, and you'd be surprised how easy it is to overestimate when you're hungry. In the first few months, you'll need to measure everything, from the milk you pour into that bowl of cereal to the dressing you drizzle on your salad. After a while, you'll become familiar with what correct portions look like.
- Eat five times a day: In order to prevent that famished feeling that drives us to overeat, plan on eating three meals and two snacks a day, timing them so you eat every two to three hours. Here's a sample schedule:
7 a.m. - Breakfast
9:30 a.m. - Snack
12:30 p.m. - Lunch
3:30 p.m. - Snack
6:30 p.m. - DinnerDon't skip meals or snacks to save calories since it'll slow down your metabolism and cause weight gain. If you're up late, enjoy a snack after dinner, but be sure to finish it at least an hour or two before bed, so digestive issues don't keep you up - getting enough sleep will help you lose weight.
- What to eat: Every time you nosh, be sure to include protein to satisfy your hunger, fiber to fill you up, and healthy carbs to sustain your energy. Breakfast, lunch, and dinner can be between 300 and 500 calories each, and the two snacks 150 each. Break them down to fit your needs, but you might want your midday meal to be the highest to ensure you have enough time to burn off those calories.
- Save calories: Find simple ways to cut calories, whether it's swapping your daily Coke for water, using one slice of cheese on your sandwich instead of two, substituting spaghetti squash for pasta, or choosing a turkey patty instead of beef.
- Plan ahead: Dealing with hunger is the worst part about trying to lose weight, so in order to prevent those pangs from pushing you to grab the nearest cookie, plan out your meals and snacks ahead of time. Write out what you'll be eating for the entire week, and you'll be even more successful if you pack and label foods for each day.
- Get moving: Diet is one part of the weight-loss puzzle, and the other part is exercise. In order to burn calories to reduce your overall body fat, include 60 minutes of heart-pumping exercise five times a week. A leisurely walk around the block unfortunately isn't enough. We're talking running, biking, swimming, and high-intensity classes for cardio, strength training to build fat-burning muscles, and stretching to keep those muscles supple and to prevent injury. Here's a 60-minute workout to get you started that incorporates all three.
- Set small goals and celebrate them: Losing weight is a long journey, so it's helpful to set smaller goals along the way to your big goal. Find healthy ways to celebrate those milestones such as a pedicure after 10 workouts or a cute workout top after losing five pounds.
- Come to some tough realizations: The first one is that diets aren't the answer. There is no quick-fix diet and no one food you can or cannot eat that has magical slimming powers. Anything that sounds too restrictive or not nutritionally sound is not the way to go. Find a way of eating that can be sustained for the rest of your life, where you eat healthy most of the time and allow for occasional splurges. The second realization is that you can't go back to your old habits once the weight melts away. If you gained weight chomping on half a dozen doughnuts each morning, you can bet your sweet new buns that you'll gain the weight back if you head to that bakery once the scale says what you want it to.
- Be patient and remember why you're doing it: Just as those pounds slowly crept on, losing weight the right way takes time, which means dropping about a pound or two a week. Practice patience, reveling in each pound lost, and when you feel like giving in to that second cupcake at your friend's birthday party, have one enormously personal reason you want to lose weight that resonates strong and keeps you motivated no matter what. Thinking "I want to be there for my family" is sure to be more effective than "I want to look good in my jeans."
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samedi 29 août 2015
This Consumer Report Confirms What You Knew All Along About Organic Meat
Red-meat eaters, before you savor that last Summer burger or celebrate #TacoTuesdays, you might want to read this. According to a new report, approximately 80 percent of conventionally produced beef contains two or more types of health-causing bacteria such as E. coli and Staphylococcus aureus (a common cause for skin infections and food poisoning).
In the Consumer Reports study, researchers bought 300 packages of ground beef from 103 stores across the country. Of those, 181 packages were conventionally produced - meaning the cows were raised on feedlots, given antibiotics, and fed a mixture of soy and corn diet - while 119 packages were listed as sustainable - the cows were not given antibiotics and were raised in pastures.
When the contents were analyzed for samples of bacteria, not surprisingly, the conventional meat had a greater risk of making someone sick. More concerning was the fact conventional beef contained more antibiotic-resistant bacteria like S. aureus bacteria called MRSA, which kills 11,000 people in the US per year.
Why do conventionally raised cows lead to bacteria-filled beef? The focus on feedlot-raised cows is to make them as fat and big as possible, which is why farmers use corn and soy instead of grass. Cows can't digest this feed very well, so it creates an acidic environment in the cow's digestive tract, which can lead to ulcers and infections. Research shows that these digestion problems can lead to higher levels of E. coli in cattle waste. The cows' unnatural diet is further induced by farmers feeding their cattle almost anything to fatten them up, including gummy bears, lemon drops, chocolate, and even plastic pellets, which can also lead to unsafe meat.
Scary news, although those in favor of conventionally produced meat, like Mindy Brashears, a Texas Tech University food safety professor, still say the beef industry in the US is safe. Furthermore, the USDA pointed out that none of the E. coli found in the consumer report was the toxin-producing variety.
Ready to completely give up meat? If you're shaking your head, then remember to choose organic meat when possible, cook your ground beef thoroughly - at least to 160 degrees Fahrenheit - and use these four ways to cook a burger that's safe to eat to keep your meat-lover soul content.
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Celebrity Snaps That Prove Working Out Can Be Fun
Some days it's easy, but other times keeping up with your healthy lifestyle can feel like a serious struggle - and we'll take whatever healthy inspiration we can get! If you're in need of a push out the door and into the gym, check out the awesome Instagram action that some of our favorite healthy celebrities recently shared. From Serena Williams practicing her splits to Miley doing some Ashtanga, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
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Watch This Prescription Drug Spoof For a Healthy Dose of Laughs
You know you feel better after spending a little time with Mother Nature, but this spoof proves that it should be prescribed by an actual doctor, "to relieve the crippling symptoms of modern life." This hilarious ad just might inspire you to skip that indoor SoulCycle class so you can ride an actual bike up an actual hill.
"Caution: Nature may cause you to slow down, quit your job, or seriously consider what the f*ck you're doing with your life . . . Side effects may include confidence, authenticity, remembering you have a body, and being in a good mood for no apparent reason."
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The 13 Worst Fitness Instructors Ever
If back-to-school time has inspired you to get more serious about your workouts and you're a hit-the-gym-for-a-class kind of girl, I'm sure you've experienced your fair share of fitness instructors - some good, and some not so good. And then there's this group . . .
The Flirt
This person thinks everyone wants to date him or her; they're all touchy-feely, winking left and right, and giving away their phone number like class is happy hour. And they never get the hint that you're not interested.
The High and Mighty
We get it. You're great at what you do, and people love you for it. Please get off your pedestal and come down to sweat with the rest of us.
The Insane Hard-Ass
This teacher is so crazy-intense, you wonder if you walked into an actual boot camp by accident. Your body shakes, your sweat is pooling on the floor, and she makes you do an extra set. And don't you dare reach for your reusable bottle - water is for wusses!
The Singer
Oooh, I love this song, who sings it?! Beyoncé, you say? Let's keep it that way.
The Screamer
This teacher believes that motivation is measured by decibels in their voice - the louder they scream, the more reps you'll do. But we really don't need you to do that the entire 60-minute class, thanks.
The Oversharer
There's a fine line between connecting with your students and sharing information you'd only share with your doctor, your mom, or your BFF. Sorry, but no, I don't want to hear about your bathroom issues or any other issues for that matter.
The Show-Off
Inspiration is one thing, but when we're struggling to get through 20 squats and you're like, "Look how many I can do while holding this 20-pound medicine ball above my head," we secretly wish that ball would fall on your head.
The All-Up-in-Your-Space
Helpful adjustments are always appreciated, but it's totally creepy when you walk by and lay a lingering hand on me every two minutes. Also - that's my boob, not my shoulder.
The Dork
It's bad enough that he's embarrassing himself up there with those awful moves, but what's even worse is he wants you to follow along.
The Stinker
Stinky breath, stinky cologne, stinky I-know-you-haven't-done-laundry-in-weeks gym clothes - it all stinks.
The Doesn't-Practice-What-They-Preach
We don't expect you to do 100 push-ups without a break, but you probably shouldn't let everyone see you down a Snickers bar and Coke before class.
The Late Bloomer
We all struggle to get to class on time, but we don't expect the teacher to be later than us.
The Walking Cold
No cold or flu keeps you from class, but we wish it would. Really.
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Instantly Open Tight Hips With These 8 Stretches
Tight hips seem to be a common problem for almost everybody - from runners to cyclists, from deskbound bloggers to dancers. Give this area a little extra love with this sequence of eight hip-opening stretches to increase your flexibility, reduce discomfort, and prevent injury. Try the series in the order listed here, or pick your favorites to incorporate into your workout routine.
Related:
5 Easy Hamstring Stretches
All the Stretches You Need to Know in One Place
The Stretches Your Lower Back Craves
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How Pregnancy Ruins Workouts (and Ways to Deal)
Not everyone feels like running a marathon when they're pregnant or lifting heavy weights - heck most expectant mommas have a hard time making it off the couch to go pee! Symptoms of pregnancy can be so intense that they make exercising seem nearly impossible. Since our doctors want us to be active to stay strong and healthy, and to avoid excessive pregnancy weight gain, here's how you can alleviate some of the issues pregnancy brings up that might get in the way of your workouts.
- Urinating often: In a 30-minute workout session, you may have the urge to pee (or accidentally leak) three different times. Work out close to a bathroom so you can quickly relieve yourself, and get back to your workout.
- Feeling overheated: Head indoors where the AC is flowing, and make sure you're wearing comfortable workout clothes made of breathable wicking material. If you love being outside, move your workouts to a pool or lake.
- Round ligament pain: As your belly expands, the round ligaments that support your uterus are getting stretched out, so it makes sense that you'd feel intense cramp-like pains in your lower belly. Wearing a supportive compression band that's specifically designed for prenatal exercise might help. If you feel a sharp twinge during a sweat session, reduce the intensity of your workout, and if that doesn't bring relief, take a break.
- Lower back pain: As your baby grows, your lower spine begins to curve in response to your protruding belly. Stretching your lower back helps immensely. Try this hip and back stretching sequence. If shooting pains radiate from your back down your leg, these yoga poses should offer relief from sciatica.
- Upset stomach: Between nausea and constipation, you've got digestive issues covered, so try to eat bland foods that keep your tummy happy. Nausea may be worse at certain times of the day, such as early morning, so find times to work out when you're not worrying about having to run to the bathroom.
- Fatigue: Growing a baby is hard work, so it's no surprise that you feel like napping all the time. Resting your body is important, but so is keeping up with exercise. Find times to work out when you're least tired, and shorten workouts when necessary.
- Weak upper body: Release your expectations about what you used to be able to do and focus on your present abilities. That might mean doing modifications of exercises, like placing your knees on the floor when doing push-ups. When strength training, move to lighter-weight dumbbells.
- Restrictions on what you can do: You may not be able to lie on your back and do crunches, so find other ways to work your core like doing Seated Russian Twists and plank variations. Instead of lying on your belly to strengthen your back doing Superman, get on your hands and knees and do Alternating Two-Point Plank.
Pregnancy only lasts about nine months, so do what you can - here's a list of great workouts and videos - and remember you can get back to your old workout routine soon after your little one arrives.
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What Working Out at Home Is Really Like
You hear that sound? I'm applauding your efforts for attempting to work out at home. You have the best intentions to pop in a fitness DVD, hop on your home treadmill, or bang out some bodyweight exercises, but let's face it - unless you are super committed, keep reading to find out what working out at home tends to really be about.
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Why You Have a Nagging Night-Time Cough
You feel fine all day, but something happens when you tuck yourself into bed. A tickle in your throat leads to a nagging cough that only seems to happen at night, interfering with your sleep and leaving you irritable the next day. If you've ruled out the common cold or other respiratory infections, here are five common reasons you may be coughing at night.
- Asthma: Most people equate asthma with the image of someone gasping for air. Although this can definitely be a symptom, most people with asthma commonly experience a dry cough. Make sure to talk to your doctor about getting tested for asthma to rule it out as the cause of your coughing.
- Sinusitis: A chronic stuffy nose caused by allergies or a long-term sickness such as a sinus infection that won't go away could also be the culprit. When sinuses are clogged, the mucus can drip down the back of the throat (postnasal drip), causing that annoying tickle. If using a neti pot doesn't help, over-the-counter allergy meds or a prescription nasal spray could help clear your sinuses.
- Acid reflux: Acid reflux disease, aka GERD, can also cause coughing. When lying down, the acid in your stomach, which causes indigestion and heartburn, can also wash into your lungs. If you think that GERD is the problem, try eating a smaller dinner earlier in the evening and prop your head up on a couple pillows when you sleep. If this doesn't help, there are also OTC medications that work wonders.
- Iron deficiency: A diet lacking certain nutrients can also contribute to a chronic cough. If your body is low in iron, swelling and irritation in the back of your throat could be a symptom, which can lead to coughing. If this sounds familiar, then an iron supplement may be all you need.
- Check your drugs: Meds, like ACE inhibitors prescribed for high blood pressure, can create the side effect of a dry cough. Talk to your pharmacist to see if your coughing could be caused by one of the medications you're on.
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The Best Inner Thigh and Ab Exercise
Looking for a way to strengthen your abs and tone your thighs at the same time? This move is so effective and done on the floor, so you can tone your body during commercial breaks!
- Sit on a mat or carpeted floor. Loop one handle of the resistance band on either foot. Hold on to the middle of the tube with both hands, and lie on your back.
- Draw your naval toward your spine, and press your lower back into the floor, and then lift both legs so they are almost pointing straight up toward the ceiling.
- Holding the band securely, scissor your legs up and down one at a time, starting with the left leg. Move slowly, and point your toes. Continue for 30 seconds.
- Then cross your legs, right over left, then left over right for another 30 seconds.
- To make this move more difficult, lower your legs as shown in the photo, below, so they are about six to 10 inches above the floor.
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The Ultimate Inner-Thigh Workout
Whatever your fashion choices, toned inner thighs will help you rock your look. We have created a 10-minute workout that focuses on toning and tightening the inner thighs. But don't you worry. Your entire body will be worked. Grab a mat, press play, and get ready to work your legs like never before.
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vendredi 28 août 2015
This Top Nutritionist's Ultimate Breakfast Is Guaranteed to Shock You
If you're looking for a quick breakfast that's highly nutritious, check out what top nutritionist Alan Aragon recommends to power your morning in this post originally featured on Men's Health.
At Men's Health, we receive a lot of good questions from readers. How do I banish my man boobs? What's the best sex position to get my wife pregnant? Should I take supplements?
But the one that we get more than any other: What should I eat for breakfast?
So we decided to definitively answer the question. And to do that, we turned to Men's Health nutrition advisor Alan Aragon. He's known as one of the most brilliant nutritionists on the planet, authoring groundbreaking scientific studies and working with everyone from bodybuilders to pro athletes to average dudes.
What's more, his lifestyle is similar to that of most MH readers - he works hard and trains hard. So he doesn't offer up any unreasonable fad diets or obscure recipe ingredients - just sound advice that every man can follow.
But when we posed the breakfast question to Aragon, his answer shocked us. He didn't mention go-to staples like eggs or sausage. He didn't suggest yogurt or oatmeal or a bowl of fruit.
Instead, he said: "My personal favorite breakfast is a blended mocha shake that consists of cold coffee, a frozen banana, unsweetened cocoa, chocolate protein powder, and walnuts."
That's right: a shake with chocolate and coffee.
But it works, says Aragon, who drinks this very meal every morning. That's because it's delicious, filling, healthy, nutritious, and packed with protein. Keep reading to find out just how awesome this single breakfast shake really is, and to get the recipe for yourself.
Coffee
Aragon not only likes java as a liquid base because it tastes good and delivers eye-opening caffeine, but it's also a nutritional powerhouse. A review in The American Journal of Clinical Nutrition concluded that coffee can help control your insulin levels, deliver antioxidants, and even ward off cancer.
Banana
No surprise this tree fruit is packed full of vitamins and minerals. But it's also an ideal source of fuel for athletes, says Aragon. "Bananas have a good mix of glucose and fructose, and studies show that's beneficial for people who train hard."
(Now that you have breakfast covered, sign up for the Lose Your Spare Tire program - a complete diet and exercise plan that'll help you drop 20, 30, or even 50 pounds.)
Cocoa
A study in Oxidative Medicine and Cellular Longevity found that cocoa has more healthy phenolic compounds and a higher antioxidant capacity than green tea, black tea, or red wine. Those chemical compounds may help prevent cardiovascular and metabolic diseases, says Aragon. "There's even evidence of cocoa benefitting blood flow and blood pressure."
Whey Protein
"Whey is a no-brainer as a multi-functional protein powerhouse," says Aragon. Here's why: It's one of the most bioavailable protein sources in the universe - meaning your body can easily absorb and use it - and there's mountains of research supporting its effectiveness for improving and maintaining your muscle mass and strength.
"It also has some lesser-known benefits," says Aragon. "Those include improving your ability to control your blood sugar and appetite, improving your immune system, and helping keep cancer away." (Here's The Best Whey Protein Powders for Every Guy.)
Walnuts
"These nuts have the highest omega-3 fatty acid content and antioxidant capacity compared to all other nuts," says Aragon. Plus, a review in The American Journal of Clinical Nutrition concluded that walnuts could improve your blood lipid profile and fight inflammation. "A new line of investigation even suggests that walnuts may potentially help maintain brain health as you age," says Aragon.
Directions
What you'll need:
14 oz. room-temperature or cold coffee (make this the night before)
1 frozen banana
1 1/2-2 cups ice
3 tablespoons unsweetened cocoa
2 scoops chocolate protein powder (Aragon uses Optimum Nutrition's Gold Standard Whey)
1 handful walnuts (as much as you can grab)
How to make it:
Place all ingredients in a blender and blend until you hit your desired consistency. If you want a thicker shake, use 2 cups of ice.
Calories: 615
Protein: 56
Carbs: 46
Fat: 23
Related Links:
- 20 Healthy, Protein-Packed Smoothie Recipes
- Why Chipotle May Be the Best Fast-Food Restaurant in the Country
- 5 New Foods That Carve Abs
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How to Lose Face Fat
Every body comes in different shapes and sizes, but if you're a little self-conscious about chubby cheeks or a double chin, you can take matters into your own hands. It's true: there's no way to spot-reduce fat, but if you incorporate these practical tips into your everyday life, you'll be putting your body in the best position to slim down all over, including your face!
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1 Week to the Beach? Here's How to Look and Feel Your Best Fast
It's T-minus seven days to your swimsuit-clad vacation, and you haven't accomplished any of the healthy goals you had in mind when you booked. We've all been there. Slow and steady wins the race when it comes to sustainable weight loss, but that doesn't mean you should give up completely! You can absolutely feel a difference in your energy and how your clothes fit in just seven days. Follow these healthy rules when you're one week out from the fun, and get ready to rock your favorite crop tops, shorts, and swimsuits with a little extra confidence.
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Watch: Usain Bolt Gets Knocked Down by a Segway on the Track
There's nothing that can stop Usain Bolt in his tracks, unless of course it's a Segway. Fresh off his win at the World Athletics Championships in Beijing, where he beat Justin Gatlin for a second time for the 200 meters title, Usain was taking his lap of honor around the track when a cameraman lost control of his Segway.
In the short clip below, we see the Segway bump into a railing, causing the cameraman to fall and roll right into Usain, who took a tumble before quickly somersaulting back on his feet. Both parties seemed shocked by this random incident, with the cameraman reaching out to apologize. Luckily it doesn't seem like Usain was seriously injured, but he may want to stay away from Segways in the future.
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Misty Copeland and Steph Curry Are Here to Make Sure You Don't Skip Your Workout
No matter what you're training for - your first half marathon, your soccer team's big season, or to wow in your favorite little black dress - this new commercial from Under Armour is sure to motivate. The ad features armies of a fierce-looking Misty Copeland (one seriously badass ballerina), NBA MVP Steph Curry, and two-time golf major champion Jordan Spieth doing what they do best, like leaping across the screen, dribbling basketballs, and perfecting a golf swing. The spot aims to show that performing on your big day is about putting in hours and hours beforehand to make what you want happen. The next time you feel the need to skip practice or a training run, take a look at these world-class athletes proving that practice makes perfect - or at the very least, "you are the sum of all your training."
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Is Counting Calories the Best Way to Lose Weight?
- The pros and cons of counting calories - Shape
- Don't believe these myths about getting great abs - Women's Health
- Don't let this grocery mistake cost you calories - Real Simple
- Start your day off on the right foot with these breakfast hacks - Cooking Light
- 20-minute high-intensity, low-impact total-body workout - Fitness
- 6 secrets for a faster metabolism - Health
- Veggie recipes that won't leave you missing carbs - POPSUGAR Food
- Is skipping breakfast really that bad? - Greatist
- Being single could actually make you healthier - Self
- Eating flax and sesame may prevent weight gain - HuffPost Healthy Living
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Burn More Calories and Lose Weight Faster With These Tabata Workouts
What's not to love about high-intensity interval training? Not only does HIIT save you time, but it also burns tons of calories, both while you work out and after (even if you're doing nothing at all!). One of our favorite ways to HIIT is Tabata, a type of workout that combines 20 seconds of intense bursts of workouts with 10 seconds of rest in four-minute rounds. Does a short and effective workout sound good to you? Get started here.
- Printable Tabata workout: Take it with you; this printable Tabata workout may be the only thing you need to stay in shape. Packed with so many different types of moves, from backward lunges to burpees, so you don't get bored, this workout will keep you interested in your workout while you burn major calories.
- 10-minute, no-equipment Tabata: For an all-in-one workout, just press play. This 10-minute Tabata workout video combines two Tabata sets with a short warmup and cooldown to get you in and out in just 10 minutes! All you have to do is follow along.
- And another: Can't get enough of our Tabata workouts? This 10-minute Tabata video workout adds even more intensity to your routine. Play it back to back with the above or on its own for an effective, intense workout.
- Tabata mashup: Two classic moves, one killer workout. This Tabata mashup workout video combines 20 seconds of push-ups and 20 seconds of squats, along with short rest intervals, for a sweat-inducing HIIT workout.
- Eight-minute Tabata: Don't have time for a long workout? Tabata makes a great quick and effective workout for when time is limited. This eight-minute Tabata workout is basically two rounds of Tabata, so if you decide to do more, you can repeat the workout.
- Living room Tabata: Too hot or wet to run outside? Amp up your cardio routine with this printable home Tabata workout. Perfect for any small space, it'll have you doing heart-rate-raising moves like mountain climbers and squat jumps to burn calories fast.
- 20-minute Tabata: If you're short on time, this do-anywhere workout will help you burn major calories in no time at all. A mix of cardio and bodyweight exercises done at high intensity will sculpt your body with no equipment necessary. Learn how to do the entire 20-minute Tabata-inspired workout here.
- 40-minute Tabata workout poster: Get serious at the gym - and be the inspiration to your fellow gym rats - with this intense, 40-minute Tabata superset workout you can print and take with you anywhere.
- Total-body Tabata: For a longer workout that will make you feel like you spent hours at the gym, go for this 30-minute full-body Tabata workout. Be warned: even the rest periods will sculpt muscles with targeted isometric exercises like planks and wall sits.
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5 Low-Calorie Pumpkin Desserts
You can easily enjoy a tasty Fall treat without blowing all your calories for the night. All five of these tasty desserts clock in well under 200 calories!
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7 Superstrange, WTF Things You Never Knew About Your Body Hair
Whether we like it or not, body hair is something we all have to deal with (some of us more than others). Check out this YourTango article on the seven quirky facts you'll be surprised to learn about hair.
Good news for hairy people
We spent a lot of hard-earned money shaving, waxing, and lasering our body hair. And while we aren't recommending showing off your hairy armpits, you may want to take a moment to consider the major role body hair plays in every aspect of your life.
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This Plus-Size Model Has Some Serious Wise Words For Anyone Who Wants to Run
In case you missed it, there's no such thing as a runner's body - if you want to be a runner, it's as simple as lacing up your shoes, setting a goal, and working your way toward it. Need some encouragement? We can think of no better motivator than Erica Schenk, a plus-size Wilhelmina model who was this month's Women's Running cover girl. Erica was universally praised for not looking like the typical runner, even though she's been a twice-weekly athlete for 10 years ("I started during volleyball camp and just haven't stopped!" she told us). She gave us some wise words that anyone can use when hitting the pavement for the first time (or the first time in a long time). "Any person who feels like they are a runner [is one], no matter if you enjoy jogging, sprinting, long distance, or any other kind of running. The difference is if you enjoy it," she said.
But even a seasoned runner like Erica knows that it can be hard to believe in yourself when bombarded with photos of what a runner should look like. "The misconception comes from magazines and advertisement," Erica said. "Most show a size 2/4 and very well-toned women and men." Erica said that while she is still "working on my own self-acceptance," she hopes that her cover story will encourage other women to find something they love. "I hope it will inspire others to find an exercise they enjoy, whether it's running, biking, or swimming - it doesn't matter!" she told us.
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How to Burn More Calories on the Treadmill
Chillier Fall air, possible thunderstorms, and unpredictable weather as well as less sunlight this time of year may be one reason to take refuge in your trusty ol' gym. Treadmills might feel safer and more controlled, but you might even find the workout feels a little easier. Don't sell yourself short! Use these tips to upgrade your treadmill time and maximize the benefits of your run.
To Burn More Calories
- Do intervals: Running at a consistent pace is great for longer training runs, but during shorter workouts, increase the intensity by including speed intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.
- Gradually increase your speed throughout your workout: Running faster burns more calories, and since you don't want to start your run at a seven mile per hour (mph) pace, start out with a brisk walk (four mph) and every two to five minutes, give your speed a little push until you're running at a five to eight mph pace.
- Run longer: It's good to mix up the type of running workouts you do, so on days that you're not running intervals or building up speed, do a longer run at a consistent pace. If you run for 30 minutes (at a pace of 10 minutes per mile) you'll burn 270 calories. Forty-five minutes burns 405 calories, and an hourlong run burns 540 calories.
To Strengthen Your Muscles
- Raise the incline: Hills help to target your thighs, calves, and booty, so pump up the incline and you'll notice a little extra power in your lower body. Doing hill work will also help prevent shin splints.
- Incorporate walking lunges: Slow down the speed, take wider steps, and do walking lunges to tone your tush and legs.
- Let go of the handles and pump your arms: Using your upper body while running not only tones your biceps, triceps, and shoulders, but since you're balancing without holding on, you'll also tone your core.
To Increase Your Speed
- Incorporate tempo runs: If you want to run faster, you must practice running at a faster pace. Tempo work involves running slightly faster than your normal, comfortable pace for a steady period of time. After warming up, set your desired pace on the treadmill and run. The treadmill is like a metronome forcing you to keep tempo.
- Practice negative splits: This technique involves running the second half of a run at a faster pace than the first half. It seems like it might make your total time slower, but conserving your energy in the beginning and allowing your muscles to warm up will actually help you comfortably increase your pace on the second half of your workout, so you end up with a faster time. Find more about the benefit of training with negative splits here.
- Include intervals with incline: Throughout your workout, periodically raise the incline for a few minutes to represent the hills you'd find on a trail run. Then when you lower the slope to a flat position, you'll feel stronger and be able to run much faster.
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If You Want to Sleep Better Tonight, Try This Fun Tip
The consequences of a sleepless night extend well beyond yawning through a morning meeting. Lack of sleep can lead to weight gain, increased levels of stress, and a host of other health issues. One of the more fun ways to combat insomnia? Sex.
While a great orgasm is enticing enough on its own, thanks to the "love drug" oxytocin, it has the added benefit of helping relax the body and calming anxiety - the perfect recipe for a good night's rest. And while oxytocin isn't only produced alongside the big "O," sex is a surefire way to increase its levels. Beyond feeling relaxed, oxytocin also helps in reducing pain and increasing generosity, and can act as a natural antidepressant. Even more reasons to strip down.
And if sex isn't on the agenda tonight, not to worry! Singing and dancing are also great options for increasing oxytocin levels .
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Hold the Butter and the Eggs, Please: 40+ Vegan Dessert Recipes
If the idea of a dessert made without butter, milk, or eggs confuses you, these vegan recipes will change your mind. Besides being lower in saturated fat and cholesterol, many of these sweet treats contain good-for-you ingredients like avocado, almonds, and coconut oil. Not only do these recipes taste good - and, yes, sometimes better - than their dairy-filled counterparts, but you probably wouldn't even know that they were vegan unless someone told you.
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The Perfect Post-Workout Cocktail
Sometimes the only thing that will quench your thirst after a long workout is a good ol' fashioned cocktail. Check out this recipe for the perfect post-workout beverage from our friends at Details.
You've just ripped through a workout and you're thirsty. Not for another protein shake. Not for some colored, sugary sports drink. No, you want a cocktail that will quench your thirst, cool you down, and maybe even give you a little buzz to go with your endorphin rush. Sure, it isn't the greatest post-workout option, but sometimes you just need to "treat yo self." That's why we have friends like Jim White, R.D., owner of Jim White Fitness & Nutrition Studios and the national spokesman for the Academy of Nutrition and Dietetics, who gave us the perfect post-workout cocktail that will have you sipping, smiling, and sustaining those gains you just worked so hard for.
Slim Sangria
- 5 ounces red wine
- 1/2 small orange
- 1/2 small apple
- 1/4 lime, cut into slices
- 1/4 lemon, cut into slices
"This post workout drink will supply carbohydrates, fiber, essential vitamins and minerals to support recovery," says White. Red wine is also full of antioxidants, and according to a 2014 study in the Journal of Nutritional Biochemistry, contains ellagic acids, which were found to delay fat-cell growth and inhibit the development of new fat cells. White recommends drinking at least one glass of water for each cocktail consumed, as well as eating an appetizer high in protein to aid muscle recovery. So sit down, drink up, and enjoy, but remember, anything more than two drinks can turn your recharging session into a boozy trip down drunken munchie lane.
Related Links:
- The Best and Worst Booze to Drink If You Want to Lose Weight
- Can You Guess the Age of These Hot Celebrity Bodies?
- Brad Pitt Is Back and Sexier Than Ever
- Eat Your Way to a Better Sex Life
- The 14 Healthiest Snack Foods to Buy
- Shirtless Nick Jonas Explains How He Got His New Buff Body
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jeudi 27 août 2015
This Food Baby Video Is Gross and Hysterical
If you've ever felt like you were pregnant with a food baby, you will get a kick of Fiber One's new video. Watch one man struggle (with his supportive partner by his side) for weeks on end only to give "birth" in the bathroom. Yes, this video is gag-worthy, but for anyone who has suffered from a similar predicament, staying regular is no laughing matter. And while it's associated with older folks, getting enough fiber seriously helps.
The Mayo Clinic recommends women consume 25 grams of fiber per day, but most women are falling far short, only taking in 14 to 15 grams per day. While there are fiber supplements available on the market, eating fiber straight from the source really is the best option. Raspberries are one of the top fruity fiber sources, but there are plenty of other produce options that help you fill up on fiber deliciously. If you're a smoothie junkie, try out one of these high-fiber smoothie recipes that offer seven grams of fiber or more, nearly 30 percent of your recommended intake for the whole day.
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Sugar Switch: Baking With All-Natural Sugar Alternatives
If you're trying to lose weight, limiting refined white sugar is a step in the right direction: one cup contains 774 calories and 200 grams of sugar. But when you're craving a chocolate chip cookie, you want it to taste like Grandma's - not like a dull, tasteless cracker. There are many all-natural sugar substitutes, but are they really healthier than refined white? Check out the details below.
Agave Nectar (also called agave syrup)
Replace 2/3 cup for every one cup of sugar
449 calories, 100.3 grams sugar
- How it's made: Produced from the same spiky plant as tequila. Once the blue agave plant reaches seven to 10 years old, the leaves are removed revealing the core of the plant called the pina. Sap is extracted from the pina, filtered, and heated at a low temp to break down the carbohydrates into sugars.
- Additional info: Lower on the glycemic index, it offers sweetness without the spike in your blood sugar levels. However, like white sugar, most agave syrup is highly processed.
- Baking tips: Since it is a syrup, you'll need to reduce the amount of liquid in the recipe by one-quarter cup. Combine agave with the liquid or fats in your recipe before adding to the dry ingredients in order to prevent oil from layering on top. Since agave browns faster, lower the oven temp by 25 degrees, and because it can be a little sticky, you might want to line your pan with parchment paper.
Blackstrap Molasses
Replace 1 1/3 cup for every one cup of sugar
1,002 calories, 259 grams sugar
- How it's made: During the sugar-making process, juice extracted from sugar cane is boiled down until the sugars crystallize. The syrup left over after crystallization is known as molasses. Sugar cane juice usually undergoes three cycles of boiling and blackstrap molasses is the by-product of the third boiling cycle. This variety of molasses contains the least amount of sugar and has the highest concentration of vitamins and minerals.
- Additional info: Blackstrap molasses is rich in nutrients; one cup contains more than the RDA of calcium, potassium, and iron. It's also full of copper and B vitamins, which helps eliminate cancer-causing free radicals.
- Baking tips: With such a distinct, robust flavor, molasses is best saved for spiced breads and cookies. Since it's acidic, add half a teaspoon of baking soda to the recipe if it's not already used, and reduce the liquid in the recipe by one-third cup.
Honey
Replace 3/4 cup for every one cup of sugar
773 calories, 209 grams sugar
- How it's made: Bees gather nectar from flowers, and spread it throughout the honeycombs in the hive where it evaporates and turns into a thick syrup, which is used to feed the colony.
- Additional info: It offers 132 mg of potassium and may help reduce sore throats. Raw honey is rich in B vitamins and also vitamin C.
- Baking tips: Decrease the liquid in your recipe by one-fifth, and lower the baking temp by 25 degrees to prevent browning.
Maple Syrup
Replace 3/4 cup for every one cup of sugar
600 calories, 159 grams sugar
- How it's made: Sap is collected from maple trees, boiled to evaporate the water, and the syrup is then filtered and bottled. It takes between 35 and 50 gallons of sap to make just one gallon of real maple syrup.
- Additional info: A one-cup serving offers 180 mg of calcium, and also contains manganese, iron, and zinc, important minerals for a strong immune system; it also contains 322 mg of omega-6 fatty acids.
- Baking tips: Always use real maple syrup - not maple flavored. Reduce the amount of liquid in recipes by three tablespoons for each cup of maple syrup used. Baked goods will have a brownish tint and also brown much faster so bake for less time or lower the temp of the oven by 25 degrees.
Raw Cane Sugar (evaporated cane sugar)
Replace one cup for every one cup of sugar
758 calories, 202 grams sugar
- How it's made: Freshly cut sugar cane is crushed to extract the juice. Then the cane juice is heated to evaporate the water, and then spun in a centrifuge to produce crystals that are golden-colored due to the fact that the molasses is not removed.
- Additional info: Also know as demerara or turbinado sugar, it's less refined than white sugar though it is not any better from a nutritional standpoint; although it contains some molasses, it's too small an amount to really offer the health benefits that molasses does.
- Baking tips: Since the crystals can be larger than regular sugar (depending on the brand), you might want to dissolve it in the liquids or beat it in with the eggs to ensure a smooth texture.
Stevia (Pyure Bakeable Blend)
Replace 1/2 cup for every one cup of sugar
0 calories, 0 grams sugar
- How it's made: Glycosides are the components of stevia leaves responsible for the plant's sweetness. The leaves are placed in hot water, which is passed through a resin material to trap and collect the glycosides. The resin is then washed with alcohol to free the glycosides, and is then crystallized into the form you buy.
- Additional info: Some research shows it can lower blood pressure and blood sugar levels. Since it's calorie-free it's helpful for weight management.
- Baking tips: Reduce pan size and baking temp by 25 percent, add an additional egg white or slightly increase baking powder/soda, and add fruit puree or yogurt for moistness.
Sucanat
Replace one cup for every one cup of sugar
570 calories, 135 grams sugar
- How it's made: Whole sugar cane is juiced and that liquid is heated in a large vat until it becomes a rich, dark syrup. It's then crystallized, creating dry, porous, dark-brown granules.
- Additional info: Unlike refined white sugar, Sucanat contains iron, calcium, vitamin A, vitamin B6, potassium, and chromium.
- Baking tips: Very similar to baking with sugar, since it has a brownish color and tastes like warm molasses, it's best used to replace brown sugar.
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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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Lose Weight Now! 10 Quick Calorie-Cutting Tips
Want to lose a pound this week? You need to burn or cut out 3,500 calories. The best way to approach it without feeling deprived is to cut out a few calories here and there throughout your day, making lower-calorie food swaps so your taste buds don't miss a thing. Here are 10 simple ways to reduce your daily calorie intake so you can start dropping pounds right now.
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Steer Clear of These Foods For a Flat Belly
- The best and worst foods for flat abs - Shape
- 1 simple trick to make sure you exercise - Real Simple
- 7 jump rope moves everyone can do - HuffPost Healthy Living
- The fitness tool that can help you look taller - Self
- Surprising bad habits that lead to bloat - Health
- The cycling mistakes every newbie makes - Fitness
- 6 reasons to drink on your diet - Women's Health
- Bake up 25-calorie cheesy cauliflower biscuits - Cooking Light
- Meet your new favorite way to enjoy spaghetti squash - Greatist
- 8 reasons you need to have more orgasms - YourTango
- How to train alone, even if you hate it - Women's Running
- DIY a Magic Bullet with an everyday mason jar - POPSUGAR Food
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You'll Love Serena Williams Even More After This Sweet Video
Serena Williams exudes a ton of the traits we celebrate every day. She's athletic, strong, soulful, and, apparently, very loved! To wish her luck before competing in the US Open, a ton of her famous friends - Caitlin Jenner, Misty Copeland, and Jennifer Hudson, to name a few - came out sharing their words of praise and encouragement for everyone's favorite tennis star. Without a doubt, this video will bring a smile to your face and inspire you to take on your day with a little extra enthusiasm.
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The Total-Body Kettlebell Move You Need to Try
Wondering why you should strength train with kettlebells when you already use dumbbells? For the insane calorie burn! A study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. And more research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper-body muscles, so it's a win-win. After working on your basic kettlebell swing, try the alternating single-arm swing to challenge your body even more. This variation of the swing targets your core and glutes but also works your hamstrings, calves, lower back, and shoulders.
- Stand with your feet slightly wider than hips-width distance apart.
- Place a light- to medium-weight kettlebell in your left hand, come into a half squat, and swing the kettlebell in between your legs. Be sure to keep the back flat, engaging the abs, with your weight back in the heels. Stabilize your shoulders by sliding your shoulder blades down your back and toward your spine.
- Thrust your hips forward, squeezing your glutes to swing the kettlebell forward so your arms are parallel with the floor as you stand up. Grab the kettlebell with the right hand, squat down, and swing the kettlebell between your legs again.
- Quickly swing the kettlebell forward, coming to a stand. Remember, the movement comes from your pelvis, not your arms.
- This counts as one rep. Complete three sets of 15 to 20 reps, alternately flowing between sides without any rest.
Can't get enough? Here are more kettlebell exercises to add to your routine.
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Achieve Anything With These 8 Powerful Willpower Tips
It seems that the goals we set for ourselves, whether it be losing weight or organizing our home, can be achieved as long as we have the willpower to do it. Trouble is, willpower is not just something that can magically appear - it takes much more than talking yourself into doing something. In the book Willpower Instinct ($17), it's described as a metaphorical muscle that you can train to have more willpower. On the flip side, willpower is not an unlimited resource, and you can overexhaust it to the point where you give up. Here are some of the best strategies author Kelly McGonigal mentions in her book.
1. Meditate
Meditate for just five to 10 minutes a day, and you'll see a remarkable change in your willpower. Meditation can also help you better snap out of your cravings and bring you back to reality. And don't worry if you're having trouble meditating and focusing. McGonigal says that being "bad" at meditation is actually good for self-control. You'll be more focused after practicing, because you'll be able to better catch yourself moving away from the goal and recognize your impulses.
Get started by reading these helpful tips on meditation.
2. Relax
Relaxing will help ease stress, which in turns boosts your willpower reserve. You might think that's easy and start kicking back with your favorite TV show or a big meal. However, true relaxation, according to the book, is giving your body and mind a break to trigger the physiological relaxation response. In a relaxed state, your heart rate and breathing slow down, blood pressure drops, muscles release tension, and more.
McGonigal recommends to lie in bed, close your eyes, and take deep breaths. If your body is tense, she suggests flexing the muscle in the affected parts of your body and letting it go. Studies show that people who practice daily relaxation exercises had healthier physiological responses to stressful willpower challenges.
3. Make small deadlines
Researchers found that if participants control one small thing that they aren't used to controlling, it helps to train and strengthen the willpower muscle. You can do this by setting small deadlines and trying to tackle a task piecemeal. For example, if your goal is to eat healthy, you can set a minigoal of just browsing the produce aisle in the supermarket in the first week, then resolve to cook one healthy meal for the second week.
Keep setting these small deadlines for a few months, and without realizing it, you'll accomplish what you set out to do. The consistent act of self-control can increase overall willpower, says McGonigal.
4. Remember the reasoning
Before you give in to your impulse, try to remember why you resolved not to do it in the first place. Think of your long-term goals, and compare them to the short-term satisfaction you get from caving into temptation. You'll then realize that the "treat" is now a threat and an obstacle to your goals.
5. Be supportive of yourself, not critical
There's nothing that drains willpower faster than guilt and shame. So don't try to incentivize yourself by beating yourself up over your failures. Focus on what you can do instead of what you should not do. For example, resolve to eat more healthy meals instead of restricting desserts. McGonigal says if you berate yourself, you could trigger the "what-the-hell" effect, which basically derails you from your goal after a mistake and makes you more susceptible to temptation.
6. Precommit
Make it inconvenient to give into your temptation. It won't stop you, but it will make it harder to go against your goals. For example, schedule a session with a personal trainer, or bring a set amount of cash with you when you're on a budget, and leave your credit cards at home.
7. Associate with your future self
We often put off tasks we don't want to do and tell ourselves that we'll get it done later. However, "later" seems to get postponed, to the point where it sometimes doesn't happen. This may happen because you are disconnected with your future self. "Brain-imaging studies show that we even use different regions of the brain to think about our present selves and our future selves," writes the author. The brain has a habit of treating your future self like a stranger, which can affect your current efforts to reach long-term goals.
Think about it this way: you seem to assume that your future self will get everything done and is a superhuman who can do it all. You may be indulging in treats now, but you're letting your future self suffer the consequences. Don't treat your future self poorly; work to associate your current state to your future self. McGonigal says if you visualize your future, your brain will start to think more rationally about your current choices. Imagine yourself working out if your aim is to get fit. Another strategy that works is to write a letter or an email to your future self. Write about your hopes for the future, what you think you will be like, and what your future self will say about your current choices.
8. Don't fight your thoughts
Do you ever notice that the more you force yourself to stop thinking about something, the more it comes up in your mind? This is called the ironic rebound. To prevent it from happening, don't try to suppress your thought when it comes up. And just because you're thinking it doesn't mean it's true. If a negative thought or craving comes into your mind, think to yourself, "Oh, there it goes again. Thoughts randomly come and go in our minds, and just thinking it doesn't make it true."
Accept the thought instead of trying to fight it. Remind yourself that thoughts and feelings may not be under your control, but you can choose your actions. The author suggests an exercise in which you hold the thought, breathe in deeply, visualize the thought as a cloud passing through your mind, and imagine it dissolving.
These willpower exercises are just the tip of the iceberg, so pick up the Willpower Instinct to learn more. Another great read for developing the ability to accomplish difficult goals is The Power of Habit.
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