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.
lundi 19 octobre 2015
Do These 4 Things Before Bed to Lose Weight Tomorrow
While losing weight isn't something that happens overnight, doing some prep work the night before can make all the difference when you step on the scale. If slimming down and becoming healthier are two goals at the top of your priority list, here are four must dos to make part of your weeknight routine.
If You Eat Greek Yogurt, Read This
Need a quick breakfast, protein-packed post-workout snack, or a sweet treat after dinner? Greek yogurt has your back, but with so many brands on the shelves, how do you know which one to choose? See how popular brands stack up, so you can pick the one that meets your nutritional needs best.
| 5.3 oz. Yogurt | Calories | Total Fat (g) | Chol. (mg) | Carbs (g) | Sugars (g) | Protein (g) | Calcium (%) |
|---|---|---|---|---|---|---|---|
| Chobani Nonfat Plain | 90 | 0 | 0 | 7 | 4 | 15 | 15 |
| Chobani Nonfat Vanilla | 120 | 0 | 5 | 16 | 13 | 13 | 15 |
| Chobani Low-Fat Mixed Berry | 150 | 2.5 | 15 | 19 | 16 | 12 | 15 |
| Fage Total 0% Plain (6 oz.) | 100 | 0 | 10 | 7 | 7 | 18 | 20 |
| Fage Total 2% (7 oz.) | 150 | 0 | 0 | 20 | 18 | 15 | 15 |
| Fage Total 0% Split Cup Strawberry | 120 | 4 | 20 | 8 | 8 | 20 | 20 |
| Dannon Oikos Nonfat Plain | 80 | 0 | 10 | 6 | 6 | 15 | 15 |
| Dannon Oikos Nonfat Vanilla | 120 | 0 | 5 | 19 | 18 | 12 | 15 |
| Dannon Oikos Nonfat Strawberry | 120 | 0 | 5 | 19 | 18 | 12 | 15 |
| Dannon Oikos Triple Zero Vanilla | 120 | 0 | <5 | 15 | 7 | 15 | 15 |
| Stonyfield Organic 0% Fat Plain | 80 | 0 | <5 | 6 | 6 | 15 | 20 |
| Stonyfield Organic 0% Fat Vanilla | 130 | 0 | <5 | 20 | 19 | 12 | 15 |
| Stonyfield Organic 0% Fat Strawberry (5.3 oz.) | 130 | 0 | 10 | 19 | 18 | 11 | 15 |
| Yoplait Vanilla | 140 | 0 | <5 | 22 | 18 | 11 | 10 |
| Yoplait Strawberry | 140 | 0 | <5 | 22 | 18 | 11 | 10 |
| Wallaby 0% Fat Plain (6 oz.) | 100 | 0 | 5 | 6 | 4 | 17 | 20 |
| Wallaby 0% Fat Lemon | 120 | 0 | 5 | 18 | 15 | 12 | 15 |
| Wallaby 0% Fat Mixed Berries | 120 | 0 | 5 | 17 | 15 | 12 | 15 |
Disney's New Snack Line Won't Let Allergies Get in the Way of a Magical Trip to Its Parks
Anybody with dietary restrictions knows the struggle of finding appropriate snacks while out and about, especially during vacations and special events. But you can add your next Disney vacation experience (including theme parks and the Disney Cruise Line) to the list of times when you won't have that issue - thanks to the brand's new Snacks With Character line, you can enjoy gluten- and nut-free food options without ever feeling left out of the fun.
"We listened to guests who said they wanted options when it comes to snacks at Disney Parks," reports the Disney Parks Blog of the new launch. "The Snacks With Character line was developed in collaboration with Merchandise Product Development, Food and Beverage Health and Wellness, Disney Design Group, and various suppliers in this field. We hope guests will enjoy these new tasty treats that are fun to share."
Including yummy options ranging from chocolate chip cookies to seed and fruit mix, the Snacks With Character were developed in partnership with leading specialty food brands like Enjoy Life Foods and Way Better Snacks. Needless to say, we've got high hopes! So next time you visit Disneyland, Disney World, Aulani Resort, or a Disney Cruise ship, check out various merchandise locations to taste these allergy-friendly options - they're sure to make your experience extramagical.
200+ Healthy Recipes For Every Meal of the Day
It's tough staying healthy when you're eating the same boring bowl of oatmeal or lifeless salad day after day. Add a little much-needed pizzazz to your meals with one of these exciting, good-for-you recipes. Whether you're Paleo, gluten-free, vegan, or eat everything under the sun, we've got a recipe for you. Browse through them all or click the link below to skip ahead.
- Additional reporting by Michele Foley, Lizzie Fuhr, and Leta Shy
You've Never Laughed This Hard About Thigh Gaps Before
Meet Luisa Omielan and remember her name, because when you're feeling down about your jeans feeling a little snug or inhaling that entire batch of brownies you just baked, you'll want to watch this video over and over again. This London comedian preaching the truth about body image, Beyoncé, and thigh gaps is all too real - you'll totally relate. And the end is the absolute best part! Just note that there's a little language that's NSFW.
Oprah Gives Weight Watchers a Major Stamp of Approval
Oprah Winfrey has always been a poster child for living your best life and has publicly shared her own path to living healthier and losing weight. So it's no surprise that she'd team up with Weight Watchers. In fact, the billionaire believes so much in the company's mission that she is now the proud owner of 10 percent of Weight Watchers International, the company announced today.
"Weight Watchers has given me the tools to begin to make the lasting shift that I and so many of us who are struggling with weight have longed for. I believe in the program so much I decided to invest in the company and partner in its evolution," Oprah explained. She joins other celebrities like Jessica Simpson and Jennifer Hudson who have become proud spokespeople for the brand often rated as one of the most effective diets around. Weight Watchers also announced that it's expanding its brand to not only be about weight loss but to emphasize living a healthier and happier life - that's like the definition of Oprah!
Oprah bought her shares at $6.79 for a total investment of $43.2 million and is also joining the board and becoming an advisor to the company as well; CEO Jim Chambers believes it's clear that her mission resonates well with people. Her ability to connect and inspire will complement the company's "powerful community, extraordinary coaches, and proven approach," he said. We're sure that Oprah's stamp of approval will help encourage more people to find success on their weight-loss journeys.
How Long It Takes to Burn Off Your Favorite Fun-Size Treat
Those bags of Halloween treats don't have to taunt you; sweat off a few fun-size indulgences on your next workout. Check out just how many of your favorite fun-size candies you're burning off at your next workout!
All calorie counts are based on a 130-pound woman.
| To Burn Off . . . | You Need to Do . . . |
|---|---|
| Charleston Chew (30 calories) | 10 minutes of leisurely walking (2.5 mph) |
| Nestle's Crunch or York Peppermint Patty (60 calories each) | 25 minutes of yoga |
| 3 Musketeers (63 calories) | 26 minutes of Pilates |
| Hershey's milk chocolate bar (67 calories) | 15 minutes of dancing |
| Kit Kat (70 calories) | 10 minutes of rowing (moderate effort) |
| Regular M&M's (67 calories) | 9 minutes of jumping jacks |
| Heath bar (77 calories) | 12 minutes of aerobics |
| Milky Way, Mounds, Snickers, or Twix (80 calories each) | 9 minutes on the elliptical |
| Butterfinger or Baby Ruth (85 calories each) | 10 minutes of Zumba |
| Peanut M&M's or Mr. Goodbar (90 calories each) | 13 minutes of hiking |
| 100 Grand (95 calories) | 10 minutes of kickboxing |
| Take 5 (100 calories) | 17 minutes of leisurely bike riding (10-12 mph) |
| Reese's Peanut Butter Cup (110 calories) | 7 minutes of jogging (10-minute-mile pace) |
7 Healthy Recipes That Make the Most of Hard-Boiled Eggs
Eggs are one of those budget-friendly staples that deserve a home in every healthy kitchen. High in protein and a proven weight-loss aid, they're tasty scrambled, baked, or folded into an omelet, but hard-boiling is one preparation that couldn't be easier. Boil a batch on Sunday for an easy-to-grab, quick source of digestible protein that you can add to nearly any meal. Here are a few fresh ideas to help you make the most of this cheap and delicious superfood.
Today's Better-Butt Challenge Workout: Boost Your Backside With Weights
Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.
This quick and effective workout will build butt muscle while working your entire body. Adding dumbbells means extra work for your glutes, and that extra work is what builds the muscle. Grab a pair of dumbbells, between five and 15 pounds.
Directions: After warming up with five minutes of light cardio, do each three-move circuit twice. End with three minutes of stretching to cool down.
Week one, day one: eight reps of each exercise
Week two, day eight: 10 reps of each exercise
Week three, day 15: 12 reps of each exercise
This workout is around 25 minutes long, including warmup and cooldown.
25 Classic Comfort Foods Lightened Up
Breakfast pastries, creamy soups, pizza, and apple pie are just a few of the nostalgic, comforting foods we tend to crave when the weather is chilly. Even when nutritional value is on your mind, these 25 healthy twists on decadent recipes prove that it is totally possible to please your palate and satiate comfort-food cravings at the same time.
Source: Lizzie Fuhr, Michele Foley, Leta Shy, Jenny Sugar
dimanche 18 octobre 2015
Cool Down, Stretch Out: The Postrun Yoga Sequence You Need
After a tough run, this yoga sequence is the perfect way to cool down. By targeting the legs, lower back, and hips, these poses stretch all the areas that need special attention after running. And since the muscles are already warmed up, it's the primetime to work on extending flexibility.
The Do-Anywhere Bodyweight Workouts You Need to Know
Lack of a gym membership is no longer an excuse for skipping workouts. Instead of relying on equipment, let your body be the gym. These 13 bodyweight workouts are effective, easy to follow, and plenty of fun! You can do these in the comfort of your living room!
Get a Glimpse Into Snooki's Lifestyle Turnaround - Her Workout Is Tougher Than You Think
You may remember Nicole "Snooki" Polizzi from MTV gem Jersey Shore, but probably not in the same way she is today. The little "meatball" swapped out her signature leopard print, slippers, and a giant hair pouf for activewear and a headband and has made a total lifestyle turnaround since the fist-pumping era. "My life is crazy, so I try to hit the gym as much as possible. No more Jersey Shore days anymore," she said in the Women's Health video above. The video features Nicole and her trainer demonstrating full-body-working moves, and you'll be surprised at how intense her workout is. Not to mention how amazing she looks - especially as a mother of two! Her trainer notes how Nicole worked her way up to her current fitness level, "I was 50 pounds overweight [when I started working out]. I couldn't even lift a five-pound dumbbell." Clearly, Nicole's living by the famed "gym, tan, laundry" mantra - with more emphasis on the gym part - more than ever.
Nicole discusses her physical and lifestyle transformation in her fifth and newest book, Strong Is the New Sexy, which has just been released. The memoir details how the reality-star-turned-retail-mogul put her party days behind for a better and healthier life as a wife and mother.
Who would have guessed while watching Snooki's wild nights on screen that we'd be inspired by her six years later? Her positive turn despite the brutal criticism she continues to face is impressive, and we warmly welcome this new-and-improved Nicole. You go, girl!
Rock the Elliptical With This 1-Hour Workout
The elliptical gets a bad rap for not being as hardcore as other cardio machines, but as long as you're willing to put in the effort, this low-impact machine can provide a killer workout. Try out this hour-long elliptical plan that throws in minute-long sprints to get your heart rate up and the sweat pouring down, all while helping to blast away belly fat. During these sprint periods, your feet will be moving fast, so let go of the moving arm handles, and hold on tight to the bar in front of you.
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00-3:00 | 3 | 130 | Warmup |
| 03:00-5:00 | 6 | 140 | |
| 05:00-08:00 | 7 | 140-150 | |
| 08:00-09:00 | 8 | 190-200 | Sprint |
| 09:00-12:00 | 6 | 150-160 | |
| 12:00-13:00 | 8 | 190-200 | Sprint |
| 13:00-16:00 | 6 | 140-150 | |
| 16:00-17:00 | 8 | 190-200 | Sprint |
| 17:00-20:00 | 5 | 140-150 | |
| 20:00-21:00 | 6 | 190-200 | Sprint |
| 21:00-24:00 | 7 | 150-160 | |
| 24:00-25:00 | 5 | 190 | Sprint |
| 25:00-28:00 | 6 | 150 | |
| 28:00-31:00 | 7 | 160-170 | |
| 31:00-32:00 | 8 | 190-200 | Sprint |
| 32:00-35:00 | 6 | 160-170 | |
| 35:00-38:00 | 7 | 140-150 | |
| 38:00-39:00 | 8 | 190-200 | Sprint |
| 39:00-42:00 | 6 | 150-160 | |
| 42:00-43:00 | 7 | 190-200 | Sprint |
| 43:00-46:00 | 6 | 140-150 | |
| 46:00-47:00 | 8 | 190-200 | Sprint |
| 47:00-50:00 | 6 | 140-150 | |
| 50:00-51:00 | 7 | 190-200 | Sprint |
| 51:00-54:00 | 5 | 150-160 | |
| 54:00-55:00 | 8 | 190 | Sprint |
| 55:00-60:00 | 4 | 130-140 | Cooldown |
*SPM = Strides per minute
Incline = 20 percent
Click here for a printable version of this workout to keep handy at the gym.
Guilt-Free Comfort: 14 Fall-Friendly Pasta Recipes
While pasta certainly isn't an everyday food, anyone looking for a little comfort during the colder months will find that these lightened-up pasta dishes hit the spot. You'll be glad to know most of these options weigh in well under 400 calories per serving.
Healthy Women 101: How to Handle Yeast Infections
Every woman has a small number of healthy yeast cells in her vagina, but when there's an overgrowth of these, it's likely that she's experiencing a yeast infection. With symptoms like unusual discharge, pain, or irritation, a yeast infection may be a big bother, but the issue is very common, relatively easy to treat, and may be preventable if you take the right measures.
Stay dry: Wearing wet bathing suits or staying in sweaty workout clothing is not a good idea, since excess moisture causes yeast (candida) to flourish. Always have a change of underwear when possible; this is especially important if you've been in a hot tub, lake, or river, since bacteria flourishes in these environments.
Don't douche: It may seem like douching would help the cause, but it's just not the case. The process flushes out the good bacteria that keep your pH in balance.
Related: What You Need to Know Before Quitting the Pill
Learn about lube: All personal lubricants are not created equally. If you're prone to yeast infections, then stay away from glycerin-based choices. Yeast thrives on sugar, and since glycerin is a sugar-based liquid, you're better off choosing a different option.
Pick up probiotics: Eating yogurt with active cultures provides excellent protection from yeast infections. If you're not a fan, then take probiotic supplements instead. Going for a diet that's low in sugar will also keep the yeast beast at bay.
Related: 10 Facts You Didn't Know About Vaginas
Clean up your diet: Candidiasis is by far the most common type of yeast infection. While it hasn't been proven that a full-blown candida cleanse diet clears up infections, many in the holistic health community believe that cutting out sugar, white flour, yeast, and cheese can drastically clear up major candida overgrowth issues. For those suffering from consistent yeast infections, cleaning up your diet might be something to consider.
Slow down: According to the US Department of Health and Human Services Office on Women's Health, even stress and lack of sleep can cause yeast infections - just another reason to slow down, take time to relax, and get at least seven hours of sleep every night.
When you're dealing with a yeast infection, don't let it go untreated or expect it to clear up on its own. As soon as you've identified your symptoms, you'll want to treat it right away. Otherwise, you could be dealing with a far more gnarly situation later.
- Go to the doctor: If you're not sure that you're working with a yeast infection, then head to your doctor as soon as possible. Your doctor will be able confirm the issue and prescribe antibiotics to clear things up ASAP.
- Go over-the-counter: When heading to the doctor is not an option, there are a few messier over-the-counter treatments available. Most likely you'll choose a vaginal antifungal cream that comes with an applicator so you can measure the right dose. Follow the instructions very carefully, and be sure to finish your entire treatment.
Sculpt Your Lower Body Without the Inner-Thigh Machine
Don't waste precious time squeezing your legs together on the boring adductor machine. Instead, opt for these three effective exercises that require no equipment whatsoever.
Carrie Underwood Shares Wellness Tips and How She Dealt With Her Postpartum Weight
With a 10-month-old son, an upcoming album, and an activewear line, it seems as though Carrie Underwood can do it all. We know what it takes to get that rocking figure and clearly, her postbaby body tells all. At 32, Carrie takes serious care of herself, whether it's finishing up Tabata paired with a three-mile run or squeezing in a workout at the playground. So it's no wonder she's the covergirl of Shape magazine's November issue, to hit newsstands on Oct. 20. Read on for quotes from the country superstar on flat belly-tips, postpartum weight, and more.
The Budget-Friendly Superfood That Can Help You Lose Weight
Scrambled, poached, or hard-boiled, there are so many ways to make eggs exciting to eat. One large egg clocks in at just 72 calories, but beyond the calorie count, there are so many healthy reasons you should always have a carton ready to go in your fridge.
They're packed with protein: Doubling your protein intake can help you lose weight, and if you have a hard time eating a lot of meat, eggs are a great alternative. Just one large egg offers 6.3 grams of protein.
They can help you lose weight: Due to the fact that they're high in protein and low in carbohydrates, eating a regular egg breakfast has been linked to weight-loss results. Researchers found that subjects who ate an egg-filled breakfast were more likely to lose weight than those who started the day with a breakfast that was high in carbs.
They ease period symptoms: If you tend to feel run-down when that time of the month rolls around, eggs might help you perk up and feel more like yourself. These symptoms may be linked to an iron deficiency, and eggs are a good source of this essential mineral.
They support a healthy pregnancy: Whole eggs (with the yolk) provide choline, a long-recommended nutrient for expecting moms; high amounts of choline can support healthy growth and development and may even reduce the risk of birth defects.
They reduce your cancer risk: In one study of more than 3,000 women, researchers found that the risk of developing breast cancer was 24 percent lower among women with the highest intake of choline-rich foods (like eggs) compared to women with the lowest intake. Looks like it's time to stock up on a second carton ASAP.
The New Procedure That Promises Big Weight Loss
If you overeat and don't have the willpower to stop yourself, the pounds will pile on, and one day, you'll find your doctor putting you in the "obese" category. If you've tried every diet in the book but found them too restrictive to stick with, there's a new nonsurgical procedure that takes 15 minutes and serves as built-in portion control.
It's known as the gastric balloon, and it's marketed under two names, the Orbera (single balloon) and the ReShape (two connected balloons). How does it work? Once the patient is sedated, a doctor uses an endoscope (a tube with a camera on the end) to insert a deflated balloon through the mouth, down the throat, and into the stomach. The balloon is then filled with saline solution, taking up space in the stomach, so the person feels less hungry and loses the urge to overeat. It stays in for six months, deflates, and is then removed.
It may seem like an amazing solution for those who've been struggling with their weight but who don't weigh enough to qualify for gastric bypass surgery. To qualify for a gastric balloon, the patient has to have a BMI between 30 and 40. In the first few days of insertion, the patient can expect to experience severe nausea, vomiting, and pain from stomach spasms. The good news is after three days, patients feel fine and can expect to lose between 20 and 70 pounds within that six-month period.
Both are FDA approved, and your doctor can help you choose which version is best. The ReShape holds twice as much saline as the Orbera, so it's recommended for bigger weight loss. The gastric balloon is not covered by insurance and costs between $7,500 to $10,000 - yikes! But for those who've found success, it's worth the cost to gain control of their life and eating habits.
Your Strong and Fierce 10-Minute Total-Body Blast
When it comes to workouts, you can accomplish a lot in 10 minutes, and this fitness quickie proves just that! Every exercise in this workout is a challenging full-body move, and many have a bonus cardio component. Add weights to this workout, and you will reap even more benefits. Grab a set of dumbbells between five and eight pounds, and get at it.
And be sure to tune in to CBS to check out Supergirl in action: it premieres Monday, Oct. 26, at 8:30/7:30 p.m. Central.
After an Intense Butt Workout, Do This 10-Minute Yoga Sequence
Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.
After all those squats and lunges to get a bounce-quarters-off-your-buns butt, here's a relaxing and essential yoga sequence to stretch out the quads, hips, hamstrings, and lower back. After moving through the seven-sequence flow, repeat again on the other side.
This Might Be the Reason You're Not Losing Weight
When designing a weight-loss meal plan, it might be time to look further down the label than the calorie count and start focusing on upping your protein intake. If you're having a hard time incorporating adequate protein into your diet, here's why it's time to start.
It keeps you satisfied: According to Esther Blum, clinical and holistic dietitian and the author of Cavewomen Don't Get Fat, high-protein foods regulate your appetite since they take more work to "digest, metabolize, and use, which means you burn more calories processing them." With Esther's clients, she's found that many start to shed pounds with more ease once they start to eat more protein.
It repairs muscle tissue: A recent study shows that in addition to a regular exercise routine, doubling your protein intake may be the key to losing fat pounds without dropping muscle mass. According to Tim Rich, a fitness manager at Crunch Gym, anyone doing endurance or strength training needs at least 10 grams of protein right after an intense workout to make sure the body receives the proper nutrients to aid in muscle repair and recovery. This is important to keep in mind as you're choosing the perfect post-workout snack.
It helps you look beyond calories: Sure, knowing the calories in the foods you're consuming is essential to hit your weight-loss goals, but it's not everything. While they might be higher in calories, protein-rich foods such as lean meats, fish, nuts, and pseudograins like quinoa and amaranth round out a healthy (and satisfying) diet and keep energy levels up. If you hopped on board a vegan or vegetarian diet with the hopes of losing weight, make sure you take stock of these high-protein foods that should be incorporated into your diet.
The 1 Move You Should Be Doing For Flat Abs
Our schedules don't always allow for a 20-minute abs workout - we get it. But for those mornings that do grant you a few extra minutes, Tone It Up cofounders and trainers Karena Dawn and Katrina Scott suggest taking your standard plank up a notch with this tummy toner that targets your core and obliques. Add this plank variation to your existing routine or try it alone for a quick toning session.
- Begin in a plank position with your hands below your shoulders and your core engaged.
- With control, slowly bring your right knee up toward your right elbow, squeezing your lower abs to activate the obliques, perform the move on the other side. This counts as one rep.
- Complete three sets of 10 to 15 reps.
If you're looking to refuel - but don't want to feel bloated - after working your abs, Karena and Katrina suggest adding Perfect Fit Protein (or any protein) to coconut water for a lighter alternative to smoothies.
4 Desk Stretches to Relieve Neck and Shoulder Tension
Sitting at a desk for hours on end, staring at your computer screen, and scrunching your shoulders as you type can create a stiff neck and tense shoulders, or even a headache. Take a break and do these four stretches at your desk to offer some stress relief.
Pumpkin Party! 5 Treats Lightened Up With Puree
Pumpkin flavor is synonymous with autumnal baking, but pumpkin puree serves as a healthy substitute year-round. For oil, the ratio is one to one - one cup oil is simply replaced with one cup pumpkin puree.
To substitute pumpkin puree for butter, multiply the amount of butter by 3/4. If a recipe calls for one cup, use 3/4 cup puree in its place. If you're not ready to give up all the butter, consider splitting the bill. For one cup of butter, use 1/2 cup of butter and 1/2 cup of pumpkin puree. And be sure not to grab pumpkin pie filling at the store when you're looking for puree! It's easy to mix them up, but you won't be happy with the results. If want to taste a recipe that makes the most of pumpkin puree, try one of these perfectly seasonal sweet treats.
6 Things You Can Do Today to Feel Better About Cellulite
Just about all women have it, and whether genetics has blessed you with a little more than you'd like, cellulite is just one of those things we have to embrace. What causes that dimply, orange-peel-looking flesh? When fat cells push up against our skin and the fibrous tissue that connects our skin to our muscle pulls down, we're left with that signature bumpy skin. Although you can't get rid of cellulite completely, here are some simple things you can do to reduce its appearance.
Lea Michele Dishes About Her Active Lifestyle and Reveals Her 2 Favorite Workouts
Glee and now Scream Queens star Lea Michele graces the November cover of Women's Health with some major fitness motivation. The singer, author, and actress is an advocate for healthy living and has inspired us before with her thoughts on body image and self-confidence. Lea's amazing body isn't a result of calorie counting but of continuous activity and a positive mindset. And what we love most is that the 29-year-old still loves her food. Check out her gorgeous photos from the upcoming issue (hitting stands on Oct. 20) ahead accompanied by quotes about her balanced lifestyle.
samedi 17 octobre 2015
Trim, Tone, and Strengthen With These 80 Bodyweight Moves
Even if you've nixed your membership at the gym, there's no excuse to skip your workout. Forget the days of hauling around free weights, and focus on using your greatest tool - your body's strength! - with these 80 exercises. If you're trying to specifically focus on your upper body, lower body, or core or you want some new plyometric moves to get your heart rate up, click below to head to the right place.
6-Year-Old Audrey Is Becoming a Zumba Sensation and This Adorable Video Shows Why
We've seen 6-year-old Audrey Nethery sharing the stage with instructors and dancers at this year's International Zumba Convention. But this time, we get a solo performance to "Popee" by Francesca Maria that'll have you shaking along with her. Among her many Facebook videos that have helped raise awareness for Diamond Blackfan Anemia, this footage of Audrey in Zumba class really showcases her sassy moves. Prepare for some adorable attitude in the intro and her contagious energy.
Half the Women Who Smelled This Had an Immediate Orgasm
Hawaii might be one of the most romantic locations on the planet, but this scented study takes things one step further. Scientists discovered a bright orange mushroom in recent lava flows that can make women orgasm . . . just by smelling it. In this Hawaiian study, nearly half the women experienced instantaneous orgasm with the smell test. Researchers believe that hormone-like compounds found in this mushroom may have some similarities to the neurotransmitters released during sexual encounters. There is no pleasurable sensation quite like the big O, but you might not know just how good orgasming is for your overall health. It reduces stress, improves your cardiovascular fitness, and can even improve your vaginal health. If you're in need of a little help climaxing, these tips will help you and your partner hit the spot.
Roll With It: 21 Healthy Wrap Recipes
What we're craving these days are satisfying and easy wraps loaded with all our favorite fillings. While extra bread can load on the calories, swapping your standard bun for a tortilla wrap or tasty greens can make a huge, healthful difference in your meal. Let's get rolling! Here are 21 tasty wrap recipes that will inspire your fit palate.
Are Itchy Legs During a Run Cause For Alarm?
So what if it's been a while, and you've taking a break from running? You're finally inspired to lace up your sneaks and go! A few minutes into it, you start to experience an itchy sensation all over your legs, and it's so overwhelming that you have to stop running to scratch. What gives?
As your heart rate increases, blood flows faster, and the millions of tiny capillaries and arteries in your muscles begin to expand rapidly. The capillaries stay open to allow for maximum blood passage when you're fit, but if you're out of shape, your capillaries tend to collapse, not allowing as much blood to pass through. When your capillaries expand, the surrounding nerves become stimulated and send messages to the brain, which reads the sensation as itching. Unfortunately, your itchy legs are the price paid for falling off the exercise wagon. So if you want to prevent itchy legs, keep up with your regular exercise routine.
Just like a red face during exercise, itchy legs are no cause for alarm, that is unless the itch is accompanied by hives. Exercise-induced urticaria is in a sense an allergy to exercise, and if you're also experiencing stomach cramps, swelling of the face or tongue, or difficulty breathing, seek medical attention immediately.
Feel Instantly Inspired to Exercise 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 Ellie Goulding's partner moves to Julianne Hough destroying the Spartan Beast course, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
Got Tight Hips? Then Do These
This sequence of Pigeon pose variations are sure to loosen up hips made tight from running or simply sitting all day. Begin with your right knee forward, and then repeat on the other side.
Tone Your Arms and Core With This 3-Minute Plank Workout
No weights? No problem. Tone your abs and core with one single bodyweight move - the plank. These five variations will get your heart pumping and your arms and core burning. It only takes three minutes, so if you want a longer workout, repeat this circuit two or three times.
This Woman's Push-Up Routine Will Make Your Jaw Drop
Part acrobatic act, part strength-training routine, this push-up video is unlike anything I've ever seen. I can't imagine what my reaction would be if I saw this on my gym floor! This strong and sexy woman barely breaks a sweat while hopping and transitioning with perfect form. Let's just call this video something to aspire to.
Everything You Need to Know About RDI
Are you getting enough calcium? What about vitamin B12? If you're curious to know how much you need of your basic vitamins and minerals each day, this chart is for you. It tells you the recommended daily intake (RDI) of each nutrient for a typical adult woman as well as what you need to eat to obtain it.
| Vitamin / Mineral | Amount | Eat This to Obtain RDI |
|---|---|---|
| Vitamin A | 2,310 IU (700 mcg) | 2 medium baby carrots: 2,758 IU |
| Vitamin B1 (Thiamine) |
1.1 mg | 1 cup oatmeal: 1.2 mg |
| Vitamin B2 (Riboflavin) |
1.1 mg | 1 cup cottage cheese: .4 mg 3 oz. salmon: .4 mg 1 cup cooked spinach: .4 mg |
| Vitamin B3 (Niacin) |
14 mg | Half an avocado: 1.3 mg 2 large carrots: 1.4 mg 3 oz. salmon: 8.6 mg 1 medium sweet potato: 1.7 mg 1 oz. almonds: 1.1 mg |
| Vitamin B5 (Pantothenic acid) |
5 mg | 1 1/2 cups oatmeal: 1.4 mg 1 cup plain nonfat yogurt: 1.6 mg 3 oz. roasted chicken: .9 mg 1 cup brown rice: .6 mg 1 small sweet potato: .5 mg |
| Vitamin B6 (Pyridoxine) |
1.3 mg | 3 oz. salmon: .8 mg 1 cup long-grain brown rice: .3 mg 1 cup raw broccoli: .2 mg |
| Vitamin B7 (Biotin or Vitamin H) |
30 mcg | Our bodies recycle a significant amount of biotin so deficiency is rare. |
| Vitamin B9 (Folic Acid) |
400 mcg | 1 cup cooked spinach: 263 mcg 1/2 cup kidney beans: 115 mcg 1 cup fresh orange juice: 74 mcg |
| Vitamin B12 (Cobalamin) |
2.4 mcg | 1 oz. cheddar cheese: .2 mcg 3 oz. roasted chicken: .3 mcg 1 cup plain nonfat yogurt: 1.5 mcg 1 1/2 tbsp. nutritional yeast: 3.1 mcg |
| Vitamin C | 75 mg | 1 large orange: 98 mg |
| Vitamin D | 600 IU (15 mcg) | 1 cup milk: 100 IU 1 cup Silk plain soy milk: 119 IU 1 can tuna: 154 IU 1 egg: 41 IU 1 cup orange juice fortified with vitamin D: 137 IU 1 cup yogurt: 80 IU |
| Vitamin E | 22.5 IU (15 mg) | 1 cup cooked spinach: 3.7 mg 2 tbsp. olive oil: 3.8 mg 1 cup quinoa: 1.2 mg 1 oz. almonds: 7.3 mg |
| Calcium | 1,000 mg | 1 cup plain nonfat yogurt: 488 mg 1 cup Silk plain soy milk: 299 mg 1 cup cooked spinach: 245 mg |
| Iron | 18 mg | 1 cup cooked spinach: 6.4 mg 1 cup oatmeal: 3.4 mg 1/2 cup lentils: 3.3 mg 1 cup barley: 2.1 mg 2 beets: .8 mg 1 medium baked potato with skin: 1.9 mg |
| Potassium | 4,700 mg | 1 large banana: 487 mg 2 large kiwis: 568 mg 1 cup plain nonfat yogurt: 625 mg 1 cup fresh orange juice: 496 mg 1 medium russet potato: 952 mg 1 cup diced cantaloupe: 417 mg 1/2 cup edamame beans: 338 mg 1 cup cooked swiss chard: 961 mg |
| Zinc | 8 mg | 3 oz. oysters: 63 mg 3 oz. ground beef: 3.9 mg 1/4 cup peanuts: 1.2 mg 1 cup brown rice: 1.2 mg 1 cup skim milk: 1 mg 3 oz. roasted chicken: .6 mg 1 medium baked potato with skin: .6 mg |
Better-Butt Challenge: A Bodyweight Workout That Challenges Your Backside
Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.
Welcome to our Better-Butt Challenge. Today's workout is all about low maintenance and no fuss. And since it requires absolutely no equipment, you can do it just about anywhere! Not only does each move work to strengthen and tone the butt, but your core and legs will also be challenged.
Directions: After five minutes of light cardio, perform this five-exercise circuit twice (see reps below). Cool down with eight reps each of the two floor exercises, then follow that up with some light stretching.
Week one, day six: eight reps of each exercise
Week two, day 13: 10 reps of each exercise
5 Ways a Flight of Stairs Can Heat Up Your Winter Workouts
Just because we are headed into a busy Winter season, it doesn't mean you should put your fitness goals on hold. If you have access to a staircase, you can get a great cardio workout right at home. Up ahead, everything you need to switch up your workout routine and torch calories using steps.
Feel Happier and Healthier Every Day With 10 Simple Tips
Ready to make space for some much needed balance in your world? Follow these simple and straightforward rules to cultivate the happy and healthy life you've always craved.
Related: How to Become a Morning Person
Number One: Keep Mornings Calm
Even five minutes of pure relaxation make a huge difference in your mood and energy all day. Leave plenty of time to eat a filling breakfast, stretch or meditate, and have a calm commute to start every day out on a happy Zen note.
Number Two: Make Time to Move
Exercise ups endorphins, boosts immunity, relieves stress, and keeps you feeling strong and confident in your body. There's no need to go crazy with an intense hour-long workout every day of the week, but a little daily exercise is some of the best medicine available for the body and mind.
Related: Find the Perfect Workout With FitFinder, Our Workout Generator
Number Three: Eat Real Food
Processed junk food makes your blood sugar spike, pumps your body with unnatural ingredients, and leaves you feeling hungry and unsatisfied soon after you eat. Choosing real, whole, all-natural clean foods just makes sense if you are serious about your health and happiness.
Number Four: Reach For Water
When feeling fatigued or in need of a boost, don't immediately reach for a caffeinated or sugary beverage. Often, a foggy, tired brain is a sign of dehydration, so sip on plenty of water all day to keep energy levels up and soaring.
Related: 4 Detox Ingredients You Need to Add to Your H2O
Number Five: Listen When Your Body Talks
Happy people help their bodies work with them instead of against them. They put down their fork when they've had enough, hit up a yoga class when they need a release, and don't pour that third (or fourth) cocktail when they know it's not a good idea. If you're willing to listen, your body has plenty to say.
Number Six: Love Those Vegetables
Vegetables are not added to a plate because your body has to eat them: it's because it wants to eat them. Colorful produce is packed with nutrients that keep your body functioning at its top potential.
Number Seven: Invest in Fitness and Health
Don't wait until you're feeling poorly and out of sorts to take care of your needs. Commit to that studio package, get an occasional massage, and make those doctor appointments that it's time to schedule.
Related: DIY Massage With a Foam Roller
Number Eight: Remember to Be Grateful
When someone's attention is focused on lack, that's exactly what they're going to get: more lack. Instead of focusing on the job they don't have or a number on the scale they don't want to see, positive people are not afraid to give thanks for all the gifts they have in life - both large and small.
Number Nine: Slow Down to Smile
Life is not always so serious for happy and healthy folks. They make time to connect with loved ones and are not afraid to show kindness to strangers. Laughing helps too.
Related: 25 Hacks For Better Sleep Tonight
Number 10: Rest
When tired or feeling worn out, don't schedule another activity or commit to another event. Having healthy boundaries keeps you feeling safe, connected, and energized, so take alone time to recharge at home. And when it's time to get some sleep, turn off the computers, stop binging on Netflix, and get to bed.
27 Ways to Boost Your Metabolism and Torch Fat Today
If you're looking for a way to burn more calories with little effort, you've come to the right place. We've got over 25 simple ways you can boost your body's fat-burning potential, all day, the easy way.
- Additional reporting by Michele Foley, Lizzie Fuhr, and Jenny Sugar
vendredi 16 octobre 2015
I Started Saying "No" and Began Losing Weight
Saying "no" has never been my forte. I'm a social creature and a "yes" person. Long before FOMO permeated the pop culture landscape, I hated passing up any enticing invitation for a night out - the phrase "I'll sleep when I'm dead" comes to mind when I think about my first years in San Francisco.
Eventually, I woke up and found myself with a complete lack of energy, a totally shot immune system, and a body I barely recognized. The irony of it all was I was coming up on my one-year anniversary of writing for POPSUGAR Fitness. I was sitting at my desk writing all day and going out (almost) every night from work. I was left with exactly zero time to dedicate to my physical fitness or general wellness. Somewhere in my mind I had worked out this deal: since I was writing about health all day long, I was obviously being healthy. Then, I saw one Instagram proving that this was not the case. Seeing this photographic proof was the push I needed to recommit to a consistent routine, but seeing results was much tougher than I had anticipated. And it wasn't because I wasn't making time to work out; it's because I had to start saying "no" to people I love.
No, I can't eat nachos tonight. No, I can't go to your show at 11 p.m. on Wednesday; I have SoulCycle at 7 a.m. (and then, I work all day). No, I can't stop by the bar, because I don't want to be coaxed into drinking a bunch of Manhattans and wake up hungover and hating life. No, I need to leave early, so I can prep meals for the week and clean my house. No, I am not interested in your cupcake. Well . . . I am interested in your cupcake, but no, no thank you.
If you're new to this whole healthy-living gig, heed my advice, and consider this a warning. There are people you love and love spending time with who will do everything in their power to get in your way. They'll tell you they miss seeing you, ask you to skip a Sunday morning class so you can meet them for brunch, and say everyone keeps asking where you've been hiding. Even after explaining that "no" has become more rampant in my vocabulary because of my health, I still felt like I was letting friends down. Guilt plagued me for some time, but once I started reaping the benefits of all my hard work, the response became easier and more natural. And honestly? It feels really good to put my foot down, take the reins, and do what's best for me.
Don't get me wrong: making time for fun is absolutely essential to live a balanced life, and trust me, I have plenty of fun. But I realized that if I was serious about changing my body and changing my life, it was only going to work if I set healthy boundaries that were on my terms. Sure, there are still weeks I spread myself too thin and nights I stay out way too late, but the vast majority of my time is dedicated to living a healthier, more balanced life - and I've got the results to prove it.
Someone Finally Explains What That Extra Set of Shoelace Holes Is For
We all have them, and most of us just ignore them. I'm talking about that extra pair of holes on the top of our sneakers. Nope, they're not just for decoration! Try this shoelace tying trick called the "heel lock" to prevent the back of your foot from sliding up and down, which will prevent heel blisters. If you're a runner, this just may be the best thing you hear all day!
RELATED:
10 Ways to Be a Better Runner (Without Logging Miles)
How to Make That Long Run Feel Easier
Strengthen and Stretch! The 12 Moves All Runners Need to Do
Tone Your Butt and Improve Your Posture With 1 Move
Your backside. Chances are, if you don't look at it regularly in the mirror, you forget to work it. Having a strong back helps reduce aches and pains from living a sedentary life. A strong butt not only looks good, but it also keeps your lower back, hips, and knees healthy. To keep your entire backside strong while challenging your balance and core, try this multitasking move: single-leg deadlift with row.
- Stand up straight, and hold two dumbbells with palms facing each other.
- Lift your left foot up a bit, and balance on your right leg. Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body.
- Holding this position, perform a row by bending your elbows back so that the dumbbells meet the sides of your chest while squeezing your shoulder blades together. Lower weights back toward the floor.
- With your back straight, return upright, coming to your starting position, to complete one rep.
- Do 10 to 12 reps on each side to complete a set.
Make sure you are adequately warmed up before doing this exercise - you don't want to pull a hamstring. Here's a short warmup that will definitely do the trick.
Related: The Moves You Should Be Doing For a Perkier Butt
The Ultimate Virtual Cookbook of Healthy Meals
It's tough staying healthy when you're eating the same boring bowl of oatmeal or lifeless salad day after day. Add a little much-needed pizzazz to your meals with one of these exciting, good-for-you recipes. Whether you're Paleo, gluten-free, vegan, or eat everything under the sun, we've got a recipe for you. Browse through them all or click the link below to skip ahead.
- Additional reporting by Michele Foley, Lizzie Fuhr, and Leta Shy
4 Detox Ingredients You Need to Add to Your H2O
When you're trying to get your health back on track, there are many ways to detox your way to feeling better. The best way to flush out toxins, however, is simple: lots and lots of water. But you don't have to drink it plain; you can add a little flavor as well with these delicious (and detoxifying) additions. Add all of these to a large pitcher or bottle full of ice and water and drink throughout the next day for an effective way to detox! It helps to let these pieces soak overnight in your fridge to let the flavors meld.
Related: A Ginger Smoothie Full of Detox Power
- Lemon: Lemon water makes for a powerful detox drink; lemon juice helps to cleanse and alkalize the body. Add one thinly sliced lemon to a large pitcher, or squeeze fresh lemon juice into your glass.
- Mint: Mint adds a touch of sweetness without the sugar to your water, and it also helps settle your stomach and aids in digestion as well.
- Cucumber: Cucumber water isn't just for spas. Adding a few slices of cucumber to your water makes for excellent rehydration, and cucumber also contains anti-inflammatory properties.
- Ginger: The spicy root helps cleanse out your system, aids in digestion, and settles your stomach. A little goes a long way, so start with a few thin slices or grate a tiny piece into your water and taste before adding more as necessary.
Related: 10 Natural Ways to Help Detoxify the Body
To make one serving of detox water, add three to five slices of cucumber, half a lemon, and a few sprigs of mint leaves to 24 ounces of ice-cold water. You can also add sliced peeled ginger (about a one-inch piece of ginger root, or to taste) for a spicy kick.
Related: This 1-Day Cleanse Will Reset Your Body ASAP
I Am Not a Runner and I Just Did a 5K - It Was Awesome
When our Fitness editor told me that I'd be running a 5K as a guest of the Tone It Up Retreat in Newport Beach, CA, several thoughts ran through my head after some initial laughter. Is it safe to run my first 5K without any training or preparation? Could I do it? Would I survive?
As someone who can barely walk home without panting, it was hard not to freak out a little. My friends' and family's responses went something like, "Oh, I don't know, man." The support was unreal.
Aside from a (sometimes) weekly dance class, I generally identify myself as a pretty inactive person. The last time I had competitively run a mile was in 8th grade PE - the last time I ran three miles? Oh, never. The running shoes I had purchased a month earlier for "motivation" barely left their box just the weekend before, and I could hardly call that a run. But I was so excited about this last-minute trip that I welcomed anything that was asked of me, including this 5K.
Fast-forward to the morning of when my nerves were stretching with me. Here I was, surrounded by 400 Tone It Up women, standing in my running shoes that had yet to be broken in.
Then, the shot was fired.
I started off slow, real slow. Ten minutes in, I was almost done with my first lap of four but my shins began to badly burn. Listening to Drake helped me push through to lap two when I thought, "OK, this isn't bad. I got this." But soon after, a fear of "Holy sh*t, I may not make it" quickly took over.
I tried to keep focused on the lyrics and my breathing, and it didn't hurt that this was a Rosé 5K with some bubbly waiting for us at the finish line. Half an hour in and I was on my final lap. Minus a couple 10-second walk breaks, I had maintained a steady pace the entire time and this, my friends, blew my freaking mind. As I approached the end, I surprisingly felt energized enough to pick up the pace so I decided to go full speed to the finish line. Yes, there were many girls who had finished long before I had, but I ended my very first 5K at 37 minutes, and hey, I felt pretty damn good for pushing through.
My first 5K made me realize that my fitness potential was completely hindered by how I viewed running. Since then, I've become more open-minded to fitness in general and less fearful of pushing my body. My new perspective has inspired me to continue to explore my physical limits and to even consider signing up for another 5K or even a 10K! But after some actual preparation next time around, of course.
In the meantime, here's seven things I learned from my first experience.
- Go at your own pace: As badly as I wanted to keep up with some of the runners, I knew I'd burn out quick if I tried. Instead, I kept slow, light steps throughout.
- A good playlist is everything: If it weren't for the help of Drake and Queen Bey, I'm really not sure if I could've made it on my own.
- It's OK to walk: There were many women who were killing it, but there were plenty of others who walked the race, too. Regardless of what anyone else is doing, just focus on what your body is capable of.
- Only take sips of water: While the sun was beating down hard on us, I had to resist the urge to gulp down. I took only enough sips to get me through each lap to prevent cramps from slowing me down.
- Nothing gets a girl running like Rosé: No, seriously, you should've seen some of these runners go. Why every race doesn't end with some is my question.
- It's all mental: I had the wrong outlook coming into the race, first of all. I already set myself up for failure based on what I thought I knew about my body. Especially feeling intimidated by the more experienced women around me, it was easy to get dissuaded. But self-encouragement can really make all the difference.
- You might surprise yourself: I definitely did. I was either going to embarrass or impress myself and thankfully, it was the latter. You really don't know what you're capable of until you try.
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