Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
jeudi 22 octobre 2015
Ellie Goulding Rocks Her Workout Clothes All Day Like the Rest of Us
If you LOLed from this activewear commercial parody, you will appreciate this new edition that stars one of our all-time favorite fit celebrities Ellie Goulding. Ellie is one strong and sexy singer who runs marathons, heads to the boxing gym, and gets creative with her workouts on the road, but it's clear that even though she's an A-list star, she's not immune to the activewear trend. Prepare to crack up as you watch "Ellie f*cking Goulding" in her activewear.
Related: The 3 Tips That Keep Ellie Goulding in Shape
4 Things I Wish I'd Known at the Start of My Weight-Loss Journey
I was no stranger to the freshman 15 in college - in fact, I experienced something closer to the freshman 30. It wasn't until I saw a photo of myself heading into my sophomore year that I realized I was carrying quite a few extra pounds and that it was time to do something about it. It took me a very long time to lose the weight (we're talking not until after graduation), all because I thought I knew what I was doing. Boy, was I wrong. Here are four things I wish I'd known at the start of my weight-loss journey.
Get That Spoon Out of the Jar!
While peanut butter is full of heart-healthy fats, it's not void of calories - one tablespoon contains 105. I found myself spooning it straight out of the jar, wondering why my jeans weren't any looser. This is important to remember with all healthy foods: just because they aren't considered junky doesn't mean you can eat as much as you want. Be aware of portion sizes when it comes to whole grains, nuts, seeds, and health-food-store snacks.
No Meat, No Dairy
My two roommates in college were tall, skinny, and vegan, so I thought eating a plant-based diet was the key to dropping pounds. I may have ditched animal products, but I ended up eating tons of pasta, bread, french fries, dairy-free ice cream, and vegan chocolate cupcakes instead. Had I focused on fresh fruits, veggies, legumes, and whole grains, a vegan diet might have helped me reach my weight-loss goal, but my junk-food vegan diet actually caused me to gain weight.
Related: I Had No Idea What Giving Up Dairy Would Do to My Body
How About a Walk?
Walking is definitely a better workout than just sitting on the couch, so I thought strolling through the mall and walking to class would do the trick. But walking isn't a major calorie burner like running. When it comes to losing weight, you need to burn or cut out 3,500 calories a week to lose a pound. A 30-minute walk only burns around 122 calories, which is well under the 500 it takes to affect a weekly weigh-in. If you want to lose weight, you'll need to kick up the intensity and the length of your workouts.
Related: The Lazy Girl's Guide to Losing Weight
Time to Dig In
After hitting a Step class with my college roommate, we'd hit the dining hall and fuel up. We worked out, so we deserved it, right? Little did I know I was undoing all the good I had done and actually eating way more than I had burned, which was making the scale numbers go even higher. If you need a little workout reward, don't do it with food. Download some new songs on iTunes, pick up a fitness mag, or buy yourself a new top to motivate you to get to the gym.
Large Study Confirms This Worrisome Link Between Alcohol and Breast Cancer
It's true that alcohol in moderation can be good for your health, but weighing the pros and cons of your daily glass of wine is always a good idea. A new, large European study reinforces this idea by confirming that every glass of alcohol you drink increases your risk of breast cancer.
Related: Foods That Prevent Breast Cancer
In the study, published in the International Journal of Cancer, researchers followed the habits of more than 334,000 women aged 35 to 70 for 11 years and found that alcohol consumption was a determining risk factor for developing breast cancer. In fact, they calculate that while drinking a glass a day increases the risk by one percent, drinking two glasses of wine or beer a day increases your risk of breast cancer by four percent. In other words, with each drink, you're quadrupling your risk of breast cancer. The scientists also found that long-term exposure to alcohol was also a risk factor, meaning that the longer you've been an alcohol drinker, the higher your risk of developing breast cancer.
Limiting alcohol intake has long been recommended by health organizations as a way to prevent diseases like cancer - in fact, one study from 2007 found that drinking three glasses of any type of alcohol a day increases your risk of breast cancer by 30 percent - but this large study is just one more big confirmation that habits like alcohol intake can have a direct and lasting impact on your health. Read more of our tips on how women of any age can reduce their risk of breast cancer here.
No Space, No Equipment, No Problem: Our 20-Minute Apartment Workout
No space, no money to invest in a home gym, and no time? No excuses! Work your entire body with the following circuit workout. You don't need a lot of space to do it; all you need is your living room or bedroom floor. And while it tones all your muscle groups, it doesn't take a lot of time: repeat this circuit twice, and you'll still be done in about 20 minutes!
The Habit That Will Help You Lose the Extra Weight
Feel like you've got a little extra padding to deal with? The health experts at Harvard have an answer for you to help you shed the weight: keep your glycemic index (GI) chart handy.
In the December issue of Harvard Health Review, researchers note that it's not fat that you should be worried about if you are watching your weight - it's refined carbs. Recent studies have shown that refined carbs and simple sugars may be worse for your heart than saturated fats and that sticking to a low-carb, high-protein diet is the key to weight-loss success. But since we can't live off BBQ meats alone, here's a simple solution: when faced with carb choices, go with low-GI foods, which slow down the rate that glucose (sugar) gets introduced into your body. High-GI foods, in contrast, cause a spike in your blood sugar as well as insulin, causing you to crave more sugary foods when your glucose levels drop.
Related: 5 Ways to Think Yourself Skinny: The Harvard Study That'll Shock You
The GI index ranks foods on a zero to 100 scale; in general, a GI of 1 to 55 is low, 56 to 69 is medium, and 70 to 100 is high - you should limit these high-ranking foods in your diet. If you know your GI values, you'll know that you need to avoid white rice, white flour, and packaged cereals, and choose whole grains, whole fruits, and other complex carbs instead. You can also choose foods that are low on the glycemic load scale, which measures the blood-sugar-raising power of that food. A glycemic load of 10 or less is low, 11 to 19 is medium, and 20 or more is high.
Related: Study: People Who Eat More of These Foods Lose the Most Weight
Following the glycemic index isn't a new concept, but it's a useful way to keep your eating habits in check when on the go. Knowing your numbers is a quick way to help ensure that you're making smarter choices whether you're at a party or just looking to get back on track. Check out a handy GI chart of a few foods below, and check out a list of GI and glycemic load values of 100 common foods here.
| Food | Glycemic index | Glycemic load per serving |
|---|---|---|
| Apple | 39 | 6 |
| Baguette, white, plain | 95 | 15 |
| Banana, ripe | 62 | 16 |
| Brown rice | 50 | 16 |
| Carrots | 35 | 2 |
| Dates, dried | 42 | 18 |
| Cranberry juice cocktail | 68 | 24 |
| Graham crackers | 74 | 14 |
| Grapefruit | 25 | 3 |
| Green peas | 51 | 4 |
| Ice cream | 57 | 6 |
| Instant oatmeal | 83 | 30 |
| Milk, full fat | 41 | 5 |
| Milk, skim | 32 | 4 |
| Orange | 40 | 4 |
| Orange juice, unsweetened | 50 | 12 |
| Parsnips | 52 | 4 |
| Potato, russet, baked | 111 | 33 |
| Potato, white, boiled | 82 | 21 |
| Quinoa | 53 | 13 |
| Spaghetti, white, boiled | 46 | 22 |
| Spaghetti, wholemeal, boiled | 42 | 17 |
| Sponge cake, plain | 46 | 17 |
| Shortbread | 64 | 10 |
| Sweet potato, average | 70 | 22 |
| White rice | 89 | 43 |
| White basmati rice, quick-cooking | 67 | 28 |
| Whole-wheat bread | 71 | 9 |
| Yam | 54 | 20 |
Why Rest Days Really Matter
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.
You've been working out hard since kicking off this challenge, and today is all about practicing some restorative self-care. No, this doesn't mean you should go for a quick run or sweat-inducing yoga class with friends. It means you should take the day off and rest, because it will support your journey to a better booty - and there's nothing lazy about it. Taking rest gives your body the chance to rebuild and strengthen your muscles and prevent injury that could take you out of commission for the rest of the challenge.
Today's your chance. Take a long hot bath with the special salts you've been saving for a special occasion. Dig into the book that's been staring you down on your bedside table. Cook up a special healthy dinner for a loved one while sipping on a nice glass of red wine. Treat yourself to the gift of recovery and relaxation. You've earned it. Then, get ready to gear up for whatever tomorrow's challenge will bring.
8 Signs You're Totally Addicted to SoulCycle
Have you ever taken a moment away from tapping it back to step back (ha!) and see just how much you love your trusted cycling class? Is it just a thing you go do sometimes after work or is. it. everything?! Read on to see if you're guilty of the following.
10 Savory Toppings For the Perfect Brown-Rice Bowl
One of the best healthy habits I've picked up over the years is prepping one grain on Sunday night, and more often than not, that complex carb is brown rice. Inexpensive, rich in fiber, and easy to prep, there are so many flavors this versatile grain can handle. Here are 10 easy and healthy combinations (all with five ingredients or less!) that will help you make dinner simple, delicious, and nourishing all week long.
- Easy eggy breakfast: 3/4 cup brown rice (164 calories) + 1/4 avocado (58 calories) + 1 fried egg (78 calories) + 1 dash hot sauce (1 calorie) = 301 calories
- Gone Greek: 1 cup brown rice (218 calories) + 8 grape tomatoes, halved (20 calories) + 1/2 cup cucumber slices (8 calories) + 1 ounce low-fat feta cheese (58 calories) + 2 tablespoons balsamic vinegar (20 calories) = 324 calories
- Italian tuna: 3/4 cup brown rice (164 calories) + 2 ounces tuna packed in oil (110 calories) + 1/2 ounce kalamata olives (45 calories) + 8 grape tomatoes, halved (20 calories) + 2 tablespoons fresh lemon juice (12 calories) = 351 calories
- Portabella pizza: 3/4 cup brown rice (164 calories) + 1/4 cup part-skim mozzarella cheese (90 calories) + 1 cup grilled portabella mushrooms (35 calories) + 1/4 cup marinara sauce (32 calories) = 321 calories
- Pesto chicken: 3/4 cup brown rice (164 calories) + 2 tablespoons prepared pesto (115 calories) + 2 ounces roasted chicken breast (71 calories) = 350 calories
- Teriyaki tofu: 3/4 cup brown rice (164 calories) + 3 ounces extra-firm tofu (86 calories) + 1/2 cup chopped broccoli (27 calories) + 1/2 cup carrots (27 calories) + 2 tablespoons teriyaki sauce (30 calories) = 334 calories
- Burrito fixings: 3/4 cup brown rice (164 calories) + 2 ounces lean ground turkey (85 calories) + 2 tablespoons nonfat Greek yogurt (10 calories) + 5 tablespoons chunky salsa (25 calories) + 2 slices avocado (40 calories) = 324 calories
- Spicy salmon: 3/4 cup brown rice (164 calories) + 3 ounces salmon (127 calories) + 1/4 cup edamame (63 calories) + 2 teaspoons sriracha (10 calories) = 364 calories
- Tahini chicken: 3/4 cup brown rice (164 calories) + 2 ounces roasted chicken breast (71 calories) + 1/2 roasted sweet potato (57 calories) + 1/2 cup roasted broccoli (27 calories) + 1 tablespoon tahini dressing (70 calories) = 389 calories
- Squash and goat cheese: 3/4 cup brown rice (164 calories) + 1 cup butternut squash (82 calories) + 1 ounce soft goat cheese (76 calories) + 1/2 cup spinach (3 calories) + 1 tablespoon balsamic vinaigrette (50 calories) = 375 calories
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Sculpt Your Legs For Halloween in 3 Moves
If you'll be donning a costume with a short skirt, tiny shorts, or oh-so-tight leggings, these moves will help you feel more confident come Halloween night. Up until the big day, incorporate a few rounds of this quick leg-sculpting circuit into your regular workout routine. Each exercise has a plyometric component to get your heart rate up while toning your gams - a win-win combination to see the results you're after!
The Secret to Losing Belly Fat
While focusing on crunches will strengthen your abs, it unfortunately will not get rid of the muffin top around your waist. To get rid of ab flab, it's essential to regularly include calorie-burning cardio in your routine. And not just any kind of cardio - it's important to focus on interval training; alternating between moderate and speedy bursts of exercise is the key.
A study in the International Journal of Obesity revealed that when compared to women who cycled at a consistent pace for 40 minutes, women who worked out for 20 minutes, but alternated between eight-second sprints and 12 seconds of low-intensity cycling, lost more belly fat after 15 weeks. Work out half as long and lose more fat? Sounds good to me!
You can do intervals with virtually any type of activity. Here are some ways to incorporate them into your routine:
- Use visual goals: Run or bike at a moderate pace, and then look ahead and sprint to the mailbox that's 50 feet away, or up the hill, or to the end of the street. Once you reach your goal, reduce back to your moderate speed. After your breathing returns to normal, choose another goal to race to.
- Use time: Watch the clock and move moderately for two minutes and then zoom as fast as you can for one minute. Repeat this pattern for at least 30 minutes.
- Use music: Make an interval playlist, alternating between fast-paced peppy tunes and slower, chill tunes. Walk, run, or dance to the beat. Here's a 60-minute walk-run playlist, or for a faster-paced workout, try this 40-minute running playlist.
- Use a POPSUGAR Fitness interval workout: If you find it easier to follow a cardio routine, check out these interval workouts:
- 45-minute fat-burning treadmill workout
- Tush-toning hill repeat intervals
- 45-minute walk-run-sprint workout
- 45-minute elliptical interval workout
- 10-minute HIIT (high-intensity interval training) video workout
- 30-minute pyramid intervals
- 30-minute Barry's Bootcamp running workout
- 30-minute beginner intervals
- 60-minute walking-jogging workout
Study: People Who Eat More of These Foods Lose the Most Weight
As we age and our metabolisms slow, it's easy to pack on a few pounds without realizing it. But a new study has found that making consistent changes to your eating habits can lead to big weight-loss results over time.
Related: The Magical Protein Formula For Weight Loss
The study, published in the American Journal of Clinical Nutrition, followed the dietary habits of over 120,000 people for 16 years and found that those who ate foods that had a high glycemic load (which includes refined grains, starches, and sugars) gained more weight than those who ate foods with a low glycemic load (foods such as nuts, dairy, and certain fruits and vegetables). This isn't surprising or new; other research has shown that going lower on the glycemic index (GI) scale will help you lose weight. What is interesting in the new study, however, is that other key habits can mean the difference between pounds on the scale. Check out what else the researchers found about weight gain and loss:
- Those who ate more yogurt, seafood, skinless chicken, and nuts lost the most weight; in fact, the more people ate of these foods, the less weight they gained.
- The researchers found, however, no difference in weight gain in those who ate low-fat vs full-fat dairy.
- Diets with more red and processed meat intake were associated with weight gain, especially when meat was paired with refined grains or starches.
- Eating meat paired with low-GI foods, however (like vegetables), helped reduce weight gain.
- Eating foods like eggs and cheese along with high-GI foods was linked to weight gain, while eating these foods with low-GI foods led to weight loss.
Related: Make These 5 Changes to Boost Metabolism All Day
In general, the researchers found that the best diets for weight loss were high in protein-rich foods like fish, nuts, and yogurt, which helped prevent weight gain. Avoiding refined grains, starches, and sugars further helped, as did replacing red meat consumption with other protein-rich foods like eggs and cheese. It may seem like common sense, but taking the time to fill your plate with lean proteins and vegetables and other low-GI foods will help you lose or maintain weight throughout the years. Learn more about the glycemic load and how foods rank on the glycemic index here.
Related: Low-Carb Dinner Recipes You'll Want to Add to Your Rotation
mercredi 21 octobre 2015
18 Thanksgiving Recipes For a Perfectly Paleo Celebration
Going Paleo is a huge lifestyle change, but it can make for one delicious Thanksgiving meal. Here are 18 tasty, clean-eating approved recipes for your holiday celebration.
3 Moves For Flat Abs by Halloween
With Halloween parties on the way, it's time to get (or keep) those abs in tip-top shape! The next time you hit the gym or go to stretch after a workout, bring these three ab exercises to your usual routine. This combination doesn't take very long, nor does it require equipment (commercial break activity, anyone?), but the combination of the three will tighten and tone your tummy in no time, so you can rock that costume or LBD with confidence.
Power up Your Brunch: 12 Protein-Filled Egg Recipes
When you're busy, tired, or unable to bother with an elaborate meal, there's nothing like an egg breakfast to fill you up and get you ready for the day. Get your dose of protein, iron, vitamins, and more with these 12 creative and healthy egg recipes!
17 Treats to Celebrate Halloween the Healthy Way
Halloween can be tricky to navigate if you're trying to eat healthy. Candy, drinks, and sweets abound, and while you deserve to treat yourself, having a few healthy ideas in your arsenal is always a good idea. From spooky party dishes to revamped candies, these fresh ideas are as festive as they are delicious. So scroll through for some Halloween snacks that are spooky good (and good for you!).
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
7 Myths Nutritionists Wish You'd Stop Believing
There's a lot of misinformation out there, but dietitian Julie Upton, MS, RD, of Appetite For Health, is here to shed light on seven nutritional myths that could mess with your weight-loss efforts and your health.
The Internet is like the Wild West when it comes to nutrition information: anything goes. Websites are rife with less-than-accurate nutrition facts, which only fuels food myths and adds to consumers' confusion about which picks are the healthiest. At best, you can hope there's a kernel of truth in what you're reading, but more often than not, there's no scientific basis for these myths. Below are seven of the most popular nutrition myths and the real deal on each.
Related: Look For These 46 Ways Added Sugar Can Appear on Your Food Label
Myth 1: You need to detox your body with a juice cleanse.
Fact: From celebrities to personal trainers, there's no shortage of so-called experts advocating fasts or juice cleanses to detox. If you Google "detox," you'll get nearly 64 million results for diet programs and treatments that are supposed to help "flush out your system," "remove toxic substances from the body," "give your GI tract a rest," or "speed up your metabolism" and "enhance your overall health." But despite all the hype and popularity, there's little proof that fasting or following a deprivation diet for several days actually delivers on any of the above promises.
While an occasional short fast or a day of following a "juice diet" won't cause harm for most healthy people, it will likely leave you feeling cranky and hungry. If you really want to be and feel your best, eat a healthy diet that includes plenty of fruits and vegetables, get adequate sleep, and don't drink more than one alcoholic beverage per day.
Myth 2: Diet sodas make you gain weight.
Fact: While you may have read that diet beverages make you gain weight, a recent clinical trial found just the opposite. In the 12-week study, published in the journal Obesity, dieters who drank diet beverages lost 13 pounds on average - 44 percent more than subjects drinking water only, who lost an average of nine pounds. What's more, the diet-soda drinkers reported feeling more satisfied. This study adds to a substantial body of research demonstrating that low-calorie sweeteners and the diet beverages that contain them do not hinder but can in fact help with weight loss. Two peer-reviewed studies published in the American Journal of Clinical Nutrition by researchers from the University of North Carolina in 2012 and 2013 randomly assigned subjects to drink either water or diet beverages (without making any other changes to their diet). After six months, the diet-beverage group had a greater likelihood of reaching a meaningful amount of weight loss - five percent of one's body weight - compared to the control group. These studies reinforce that if you're trying to lose weight, diet beverages may help you peel off pounds, as they can help you achieve and maintain a lower-calorie eating plan.
Myth 3: Canola oil is made from rapeseed plants, which are toxic.
Fact: Canola oil comes from the crushed seeds of canola plants - not rapeseed plants, which are, in fact, harmful. Rapeseed oil contains high levels of erucic acid, which is linked to heart disease and therefore is not allowed to be sold in the US. While the two plants are cousins, they're distinctly different in their composition. In the 1960s, farmers used breeding methods to help eliminate the erucic acid from canola plants, and canola oil is now regulated to contain negligible amounts of the compound, ensuring that canola oil is 100 percent safe. In fact, it also happens to be one of the healthiest oils (behind olive oil) because it has less saturated fat and more heart-protective omega-3s than other vegetable oils. Canola oil is just seven percent saturated fat compared to olive oil, which is 15 percent saturated fat.
Related: Confused About Added Sugars? Read a Nutritionist's Advice on the Matter
Myth 4: Sea salt has less sodium than table salt and is mineral-rich.
Fact: Run-of-the-mill Morton table salt and gourmet Himalayan sea salt contain essentially the same amount of sodium per teaspoon - 2,300 milligrams. As for minerals, neither contains enough of any mineral to make it a clear winner over the other. For instance, a teaspoon of table salt has just 1 mg calcium compared to 12 mg in sea salt. Since 12 mg is just one percent of your daily needs, it's not a very healthy way to get calcium into your diet.
Most people believe that sea salt tastes better and, in some cases, you may be able to use less of it (and therefore reduce your sodium intake), but it is by no means a lower-sodium and more mineral-rich option. Keep in mind, sea salt lacks iodine - and not getting enough of this compound can lead to goiter, intellectual impairments, growth retardation, and much more. In fact, iodine deficiency is a serious health threat, especially among pregnant women, according to Boston University researchers, so don't use sea salt exclusively in your diet.
Myth 5: Some foods, like celery, have negative calories.
Fact: When something sounds too good to be true, well, it probably is. Take "negative-calorie foods" as an example. The notion is that digesting certain foods burns more calories than those foods provide. The faulty logic of this urban legend is based on the scientifically proven thermic effect of food (TEF), which simply means the amount of energy the body uses to digest a food. The thinking goes, if you were to eat a very low-calorie food - common examples include celery, apples, and limes - then you'd actually create a calorie deficit. In other words, these foods would end up costing less-than-zero calories.
Sadly, there are no negative-calorie foods. The TEF generally ranges from 10 percent to 20 percent of the calories in a food. So let's say a celery stalk has seven calories. Even if you assume a 20 percent TEF, that means you're still left with about five and a half calories.
Myth 6: It takes 21 days to break a bad habit (or form a new one).
Fact: Popular self-help gurus and many diet plans claim that it will take 21 days to form a new healthy habit - or break a bad one. The truth is, there is no magical time frame for breaking bad habits. One study that evaluated behavior change found that creating a new habit, like eating a piece of fruit daily, took an average of 66 days. However, there were wide variations - anywhere from 18 days to 254 days. The authors found the adaptation time was a function of how hard the new behavior is as well as the individual. If you're trying something new, like daily exercise, give yourself time to make it a routine. It may not happen overnight - or even in 21 days!
Myth 7: Muscle can turn to fat ( . . . and vice versa).
Fact: You'll often hear someone at the gym say something like, "Since my injury, my muscles have turned to mush." But this isn't the case because muscle and fat tissues are entirely different, and therefore they can never transform from one to the other. It's the equivalent of saying you can turn water into wine or lead into gold.
What really happens when you stop exercising is that your muscle mass declines. And how you gain fat tissue is when you eat more calories than you burn off, which is much easier to do when you're not exercising. And likewise, when you up your exercise routine, you'll add lean tissue and might start burning excess body fat, but your fat didn't turn into muscle.
The Store-Bought Weight-Loss Snack You Should Be Eating but Aren't
For many years, beef jerky had a bad rap, but the tide has shifted in its favor. Ever since becoming a preferred snack of Paleo dieters and CrossFit enthusiasts, it's been reintroduced into the healthy mainstream, and many clean, low-carb eaters looking to shed a few pounds are singing jerky's praises.
Snacking on jerky in between meals is an ideal way to get protein in your diet, a must if you're trying to lose weight. One study published in The FASEB Journal 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. In addition to offering 6.6 grams of protein per piece, beef jerky doesn't raise your level of insulin, one of the hormones that affects how your body stores fat.
Related: Are Egg Whites Healthier Than Egg Yolks?
With that said, not all jerky is created equally. The best option to ensure your jerky is free of artificial ingredients is to make your own. If you can't dedicate the kitchen time, just be sure to opt for a brand with all-natural ingredients that's free of preservatives and nitrates and isn't too high in sodium. And if you steer clear of beef, turkey jerky is a great option to help you reap these high-protein benefits. Krave Jerky and Epic Bites are two brands we love!
Related: 21 High-Protein Dinners That Won't Break the Bank
The Surprising Reason All Women Should Lift Weights
If you're looking for reasons you should be lifting weights, weight loss is a pretty compelling one - after all, lifting weights increases muscle mass, which burns more calories than fat - but the benefits to your mind are just as important. Besides putting you in a good mood and helping you de-stress, weight lifting may also boost your memory and cognitive functioning, a new study finds.
Related: Why Lifting Heavier Weights Helps You Slim Down, Not Bulk Up
The study, published in the Journal of the American Geriatrics Society, divided healthy 65- to 75-year-olds participating into three groups. Some women participated in light weight training once a week, some did it twice a week, and the remaining group did a twice-weekly regimen of stretching and balance training. After a year, scientists evaluated the women's brain scans and compared them against scans they had taken before beginning exercise. The result: the women who didn't include weight training in their workouts or who only lifted weights once a week showed a serious progression of white matter lesions, an indicator of memory loss and cognitive decline. By contrast, the twice-weekly weightlifters' brain scans showed slower white matter shrinkage and fewer lesions, and these weightlifters also performed better on walking tests than the other two groups. All in all, pretty compelling evidence that weight training should be part of your weekly routine. Here are a few tips to help you start:
- What Size Dumbbell Is Right For You?
- This Beginner Kettlebell Workout Burns a Ridiculous Amount of Calories
- Incinerate Fat and Build Muscle With This Kickass Workout
Is It Bad to Go to Bed Hungry?
You finished dinner two hours ago. You're hopping in the hay soon, but your brain and belly say to hop into the kitchen first. You're trying to slim down, though, so is it better to go to bed with a little something in your belly or absolutely nothing?
Nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition say there's no black and white answer to this question, because it depends on your personal habits and healthy goals. But you ask, "shouldn't you feel hungry at night if you're trying to lose weight?" Let's just debunk a popular myth right now - eating late at night won't cause you to gain weight. As long as you're not exceeding your calorie needs for the entire day, it won't affect the scale. So there's no need to avoid eating for the sheer sake of dropping pounds.
That's not, however, giving you the green light to devour an entire sleeve of Oreos before slipping on your pj's. You don't want to eat so much that indigestion, discomfort, or pain makes sleep impossible, or that you're too full by morning that you need to skip breakfast, which can mess with your metabolism. But you also don't want to starve yourself because hunger pangs could be so intense that it makes it difficult for you to fall asleep or stay asleep. Holding off and depriving yourself can also backfire, leading you to inhale an entire pint of ice cream.
It's up to you to find a happy medium. If you're always hungry an hour or two after dinner, the solution may be just as simple as eating a little bit more for that last meal. Also make sure you're eating a balanced meal that includes protein, high-fiber carbohydrates, a little bit of healthy fat, and plenty of veggies, because that will help you to feel satisfied for longer. Or maybe eating a little something before bed is a nice little habit you're not ready to break up with. So don't! Just be sure you map out your day's eating schedule to allot enough calories (about 150) for after dinner. Preplan some healthy, properly portioned snacks - these snacks will satisfy your dessert cravings - so you can feel good noshing.
Related: Do I Have to Be Hungry to Lose Weight?
Better-Butt Challenge: A Lazy-Girl Workout You'll Love
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 our Better-Butt Challenge! Good news: for today's workout, all you need is a mat and your floor. We like to call this our Lazy-Girl Workout because you don't even need to stand up, but don't be fooled - your backside will feel worked, and you'll be proud that you're already done with your workout for the day.
Directions: do two rounds of this complete eight-exercise circuit. Stretch your back with Child's Pose as needed throughout the workout.
Week one, day three: eight reps
Week two, day 10: 10 reps
Week three, day 17: 12 reps
This Is How You Wear Your Workout Gear to the Bars
Barre class is over and your friend just texted you and asked you to come meet her at your favorite pub. If you go home to change, it's going to tack on at least an hour (you're not the fastest showerer), so it's best to go as is and throw on a few pieces to modernize your look. Ahead, all the fashion inspiration you need for your next barre-to-bar jaunt.
14 Healthy Apple Recipes to Celebrate That You'll Make All Fall Long
We love apples: the sweet and crunchy snack is full of all sorts of nutritional goodness, and they taste good on their own and in salads, desserts, and savory dishes, too. These healthy recipes celebrate this favorite fruit of the Fall, keeping you full and satisfied all season long!
If You Exercise to Lose Weight, Read This
I've always been active, but weight loss was never top of mind for me until I was a freshman in college. My first months away from home, I packed on some serious weight, but instead of cleaning up my diet, I started doing two-a-day cardio workouts, barely ate a bite all day, and binged on a calorie bomb late at night. The results? General exhaustion and minor, unsustainable weight loss. I wish I could say that I did my research, talked to a doctor, and changed my ways, but this vicious cycle continued for many, many years. Years later, I would kick my ass with an insane workout four or five times a week, and while I was stronger, I would not see any results on the scale or in my clothes. Things only changed when I was able to fully digest this fitness adage: "Abs are made in the kitchen."
Related: Nutritionist-Recommended Foods to Suppress Your Appetite Naturally
There's data to back up this claim. In meta-analysis from Behavioural Weight Management Review Group, researchers determined that over the course of a year, the combination of diet with exercise leads to sustainable weight loss, but over a six-month period, adding exercise made no difference to participants' weight-loss success. Trainer Sam Kelman can vouch for this study's efficacy. Despite her intense workout schedule, she couldn't manage to shed the last 15 pounds she'd be holding on to. Without making any shifts to her workout routine, she let go of the weight she hadn't been able to lose in just a few months by changing her diet, specifically in terms of portion control.
Related: I Started Saying No and Began Losing Weight
Weight loss is not my primary fitness goal right now, but for many years, it absolutely was. It was only when I got honest about my propensity to emotionally eat that I was able to take off weight, keep it off, and refocus my workout goals to improved energy and strength. I only wish I had gotten the memo sooner, so I could have saved myself from years of miserable yo-yo dieting and self-doubt about my ability to achieve my goal. It was celebrity trainer Anna Kaiser who helped me make the shift with a dose of tough love: "Put down the fork. No one needs to be eating five bowls of pasta a week and think that they're going to get rid of saddlebags if they're doing 500 leg raises. It's just not going to happen." A little harsh? Yes. But true? Unfortunately.
Subway Announces That It Will Stop Serving Antibiotic-Raised Meat . . . But There's a Catch
Shortly after Subway's announcement that they will soon stop using artificial ingredients in their food, the fast food brand has made another exciting announcement. Following in the footsteps of other brands (such as Panera, Target, and Chipotle) that aim to serve healthier food offerings, the sandwich chain will stop using meats that have been treated with antibiotics. However, there's a catch . . . Subway won't fully transition away from antibiotic-raised meat until 2025.
If you're a fan of turkey and chicken subs, though, have no fear - Subway aims to stock only antibiotic-free chicken by 2016, and introduce antibiotic-free turkey around the same time. However, customers that are hooked on beef and pork will likely have to wait until 2025. "A change like this will take some time, particularly since the supply of beef raised without antibiotics in the U.S. is extremely limited and cattle take significantly longer to raise," said the company in a press release. "Given the size and scope of the Subway brand, this commitment is the largest of its kind in the restaurant industry."
"We hope that this commitment will encourage other companies in our industry to follow our lead, and that, together, this will drive suppliers to move faster to make these important changes for consumers," added Subway's executive vice president of independent purchasing. With a worldwide span of more than 44,000 restaurant locations, we wouldn't be surprised if Subway's decision inspires other large chains.
So is this move toward antibiotic-free meat worth celebrating, or does the decade-long timeline simply demonstrate how reliant our go-to food companies are on undesirable ingredients? Let us know in the comments!
Why Beans Make a Big Difference in Weight Loss
Beans may be known mostly for their unpleasant odiferous side effect when eaten, but beans are actually nutritious little gems. If you follow these tips, you can eat beans without the bloat, which means you can reap these weight-loss benefits. Here are three reasons to plate-up with beans.
Hello, Fiber!
While the fiber content of beans helps keep things moving, it also gives you that "I'm full" feeling. Satiating your hunger is the key to preventing overeating and consuming too many calories for the day. But you don't just need to eat a plate of plain beans; in fact, you can add beans to smoothies - you won't be able to taste them at all. Or throw them in your scrambled eggs, add them to soups, pasta dishes, or as a topping on homemade pizza.
Related: High-Protein Vanilla Milkshake Smoothie Made With Tofu
Protein Punch
Beans aren't just for vegetarians. Omnivores can soak up bean protein as well. High-protein beans help keep energy and blood-sugar levels stable, which helps prevent cravings for sugary pick-me-ups that tend to be high in calories and void of nutrition. Since a couple hours between meals tends to be common crash times, including beans for breakfast and lunch will keep you peppy until your next meal. Whip up a sweet potato, chickpea, and quinoa veggie burger, a plate of polenta with beans, or a satisfying bowl of slow cooker chickpea coconut curry.
Smart Snacking
When trying to beat the scale, you need to make sure that you're eating quality foods low in calories and high in nutrition. Beans make perfect snacks too, so look beyond the typical carrot sticks and hummus pick-me-up and try pairing your fruit with this chocolate hummus. You can snack on honey-roasted cinnamon chickpeas, veggies with creamy white-bean dip, or these delicious edamame pear crostinis. You can also enjoy a low-cal dessert with fortified with beans, like these peanut butter oatmeal raisin cookies or black bean brownies.
Related: Best Healthy Snack Recipes
mardi 20 octobre 2015
5 Reasons Smoothies Are the Best Breakfast For Weight Loss
Believe the hype: smoothies are one of your best breakfast bets if you want to lose weight. Here's why.
They're filling: You can throw just about anything in your blender, even foods you'd never think to eat for breakfast, and as long as they're mixed in with some fruits or protein powder you won't even be able to taste them. Choose fiber-rich ingredients like greens, broccoli, beans, flaxmeal, avocados, cucumbers, nut butters, and chia seeds, and they'll fill you up for hours, crushing hunger. And since smoothies are also high in water content, that adds to the filling effect.
Consider your sweet tooth satisfied: If sugary pastries, doughnuts, and pancakes doused in syrup are what you crave, there's a fruit-filled smoothie out there to satisfy your needs, from banana bread, to carrot cake, to chocolate cashew. Naturally sweet and without added sugars, these smoothies clock in at a fraction of the calories of the baked stuff.
You choose the calorie count: Everyone's daily calorie needs are different depending on height, weight, amount of exercise, and lifestyle. Since you choose the ingredients to put in your smoothies, you can make that first meal of the day as many calories as you want. Specifically for weight loss, nutritionists recommend aiming between 300 and 400 calories, which makes for a large, satisfying smoothie. Just make sure to measure out your ingredients - it's easy to make a 600-calorie smoothie without realizing it.
They're protein-packed: There's more to a smoothie than banana and blueberries! Fill up on satiating protein by choosing high-protein ingredients. We're talking the usuals like Greek yogurt and protein powder, but don't be shy about adding cannellinni beans, lentils, silken tofu, and hemp seeds. And instead of water, increase the protein with unsweetened soy milk - it has way more protein than almond milk.
They're crazy quick: Breakfast done in minutes - you can't beat that. Plus you can make this fast meal even quicker by storing pre-cut fruit in the fridge, using frozen kale and spinach, or by pre-making smoothie freezer packs.
Related: Nutritionists Reveal the Perfect Weight-Loss Smoothie
8 Tasty Combos For Your Quinoa Bowl
High in protein, fiber, and potassium, quinoa offers plenty of healthy reasons to chow down. But if you enjoy quinoa in the same way all the time, the nutrient-packed food can lose its luster. Whether you're craving a savory meal or a sweet snack, check out these calorie-conscious topping combinations to help you fall in love with quinoa all over again.
Lightened Up, Just as Delicious: 46 New T-Day Recipes
If you're in need of a fresh take on a Thanksgiving classic, here's the answer to your recipe prayers! These 46 healthy and delicious recipes will delight your guests - and there's an option for everyone. Whether you're entertaining a group that's vegetarian, gluten-free, vegan, or even Paleo, there's a recipe here to get your creative juices flowing while you're in the process of developing a holiday menu. Click on the category below to hop right to the dish or course you're looking to lighten up this year.
CrossFitters and Paleo Dieters, This Funny Video May Hit a Nerve
Well, if you heard it at #CrossFit it must be true.
Posted by Casual on Saturday, October 17, 2015
A bacon burger is waaay healthier than fish served with rice pilaf. Right? Cavemen ate meat and lived longer, healthier lives than us, right?! This commercial for the new show Casual on Hulu is sure to make anyone chuckle, especially if you've ever gone Paleo in the name of CrossFit.
Related: I Went Paleo and Now I Hate Everything
Listen Up, Ladies! The American Cancer Society Has Changed Its Mammogram Guidelines
If you're a woman (or somebody who loves a woman), then listen up: this news is for you. The American Cancer Society, which has long been the authority on preventive screening protocols, has officially changed its guidelines regarding mammograms. In a move quite contrary to the ACS's former recommendations - which urged women to begin annual testing at age 40 - the institution now says that women with no predisposition for breast cancer begin exams later and less frequently. According to the new recommendations, 45-year-old women at an average risk for breast cancer should start annual mammograms until age 54, when they can reduce testing frequency to every other year.
Another big change to the ACS guidelines regards clinical breast examinations, which your doctor usually performs during your gynecological exam: instead of the previously recommended annual exams, the society now says that women of average risk no longer need the tests at all. However, the American Cancer Society emphasizes that these new guidelines are "recommendations," allowing women to choose whichever route of breast cancer screening they feel most comfortable with. So to make an informed decision about your health, be sure to read the ACS's full statement for all the details, and always stay educated about ways that you can reduce your risk for breast cancer.
You'll Never Eat Another Gummy Bear Again After Hearing What It's Made From
If you look at the ingredients on a package of gummy bears - even organic ones - you'll see expected things like corn or brown rice syrup and sugar. But you'll also see something called gelatin. Seems innocent enough, but its source might surprise you. Gelatin is a yellowish, odorless, and nearly tasteless substance that is made by prolonged boiling of skin, cartilage, and bones from animals. It's made primarily from the stuff meat industries have left over - we're talking about pork skins, horns, and cattle bones. Ugh.
I guess if you're into the philosophy of using the whole animal, you'll be psyched about this. Plus gelatin contains 18 amino acids, so it does offer some nutritional benefits. But if you're vegan, you'll definitely want to skip the chewy candies and your great-aunt's Jell-O mold - it's made with gelatin, too. This animal-derived ingredient can also be found in some vitamins and medications, marshmallows (Peeps included), cheeses, yogurts, soups, salad dressings, jams and jellies, fruit snacks, and canned hams. If this tidbit of info grosses you out, you'll want to pay closer attention to these products' food labels.
If You Want to Lose Weight From Running, Read This
You started running months ago, yet every time you hop on the scale, you're let down by the results. What gives? While running does burn mega calories, here are some reasons you may not be seeing the weight-loss results you're after.
Postrun Pig-Outs
Burning tons of calories can cause a famished feeling afterward, but it's important to fuel wisely. Choose junk food as your recovery food and not only are you overdoing it on the calorie front, you'll be hungry again in the next hour. Although a postrun snack is essential, make sure it's packed with protein and filling carbs and does not exceed 150 calories. If you exercised before a meal, enjoy a sensibly portioned plate, and don't go overboard as a way to reward your efforts. If you still find you're utterly famished after a workout, it probably means you need to fuel up before you exercise, so enjoy one of these pre-workout snacks before heading out for a run.
You Don't Run Enough
If you're running and not seeing results, take a look at your calendar. Doing one 45-minute run or a couple 20-minute runs a week won't burn enough calories to lose weight. In order to lose a pound a week, you'll need to cut 500 calories each day, through a combination of diet and exercise. If losing weight is your goal, run three to four times per week and incorporate other forms of calorie-burning cardio and/or metabolism-boosting strength training on the other days.
Related: 500-Calorie-Burning Treadmill Workout
You're Burning Less Than You Think
You just got back from a run, you're covered in sweat, and you're convinced you burned over 500 calories. But did you really? A 150-pound woman will burn 495 calories running for 45 minutes at a 10-minute-per-mile pace. If you didn't run for that long or that fast, then you're not burning as many calories as you thought. It's best to track your workout just to be sure, using a heart rate monitor or one of these cheap running apps on your phone.
Same Workout, Different Day
If you found a great three-mile loop in your neighborhood, running it for a few weeks can help running become a habit. The problem lies with continually doing the same running workout. Your muscles will quickly adapt to the demands you're placing on them, which is a surefire way to hit a weight-loss plateau. Avoid this issue by mixing up your running workouts: include speed intervals, hills, long runs, and short runs, and run on different surfaces and in new places to keep your muscles guessing and continuously strengthening. Check out these four training techniques that will challenge your run. As mentioned earlier, it's also important not to make running your sole source of exercise. Include other forms of cardio as well as strength training since muscle mass burns more calories and speeds up your metabolism.
It's Not Just About the Scale
Running is one of the best ways to tone your lower body because it helps diminish fat while building muscle. Muscle tissue is more dense than fat tissue, so it takes up less space. This means that although your weight might not decrease (and might even go up a little), other body measurements will change, such as waist circumference, bra size, or the shape of your tush. The number on the scale isn't always the best way to monitor your progress. Even though the scale's not budging, you might be able to fit into those skinny jeans you had your eye on.
Related: What to Know Before Stepping on a Scale
These 10 Secret Diet Confessions Are All Too Relatable
If you've ever been on a diet, you'll relate to these anonymous (and hilarious) diet confessions, uploaded to the Whisper secret-sharing app. Commiserate, relate, and vow never to diet again with these tips that will help you ditch the diet for good.
Spooky Healthy Halloween Appetizers to Scare Away Hunger
Partying down on Halloween isn't just for the kiddos! Adults dig ghostly decorations, clever costumes, and spookily inspired munchies, too. And the party doesn't need to be all about candy, either! If you're hosting a Halloween gathering, here are some healthy and fun appetizers you can create that simply scream Halloween.
You Will Not Be Disappointed by Jimmy Kimmel Dancing in a Tutu With Misty Copeland
While visiting NYC, Jimmy Kimmel wanted to take in some culture and brush up on his ballet skills. Of course, he only wanted to learn from the best, Misty Copeland, who is the first black principal dancer (the highest rank!) in the incredibly prestigious American Ballet Theatre. Jimmy brought along his sidekick Guillermo Rodriguez, both proudly outfitted in pink tutus, tights, and all. Showing off his skills (not to mention his hairy legs and, ahem, more), Jimmy said, "Isn't this good, though?" Misty's priceless response: "Uh, no." Watch the hilarious clip above.
Ronda Rousey Shares Her Secret to Being a Badass
Just weeks after becoming the first woman to grace the cover of Men's Fitness Australia, UFC fighter Ronda Rousey strikes another fierce pose on the cover of Self's November issue. In the accompanying shoot, Ronda shows off killer judo moves and the badass gaze we've come to know her for, and she also gives us a little insight into what it takes to be the best - as in, an undefeated UFC fighter and Olympic medalist who was recently rated as the best fighter, pound for pound, in the world (made especially apparent when she knocked out her opponent in just 34 seconds at a recent UFC championship). If you need a dose of Ronda's steely determination in your own life (who doesn't?), get ready to be inspired with a few of Ronda's best quotes and her surprisingly simple workout, and look for the Self November issue on newsstands.
The Weight-Loss Strategy That Will Change Your Relationship With Food
While keeping calories in check is necessary, being healthy is built on more than numbers. In order to lose weight and keep it off, eating clean can be the key to your continued success. Instead of feeling like you're on a "forever" diet, committing to the clean-eating lifestyle can help you achieve the results you're after and feel more energized than you could have imagined. Here's how to do it.
Stop With Processed Food
One of the easiest ways to get started is to replace processed grub with natural, minimally processed ingredients. Not only are these options more nutritious, but their flavors are also more satisfying. The occasional indulgence is absolutely necessary, but cleaning up your daily diet is one of the best moves you can make to ensure consistent weight loss. Opt for natural whole foods with ingredients you can pronounce!
Eat More Produce
If you're not sure how to snack, always pick up some produce; fresh fruit and veggies will fill you up in a healthy way, and the fiber will keep you fuller, longer. Just like we've got to retrain our taste buds to stop with the salt and sugar, you'll find that your body will beg for produce once you start eating it consistently. These are the cravings we welcome with open arms.
Skip the Added Sugars
If your taste buds have been overloaded by sugar in the past, it's high time to clean things up. Natural sugar from fruit is what you're looking for on a clean-eating plan; the white sugar that goes into baked goods or your supersweet coffee beverage is not. And even if you're not a dessert junkie, you might be shocked at some of the everyday foods like bread and yogurt that pile on the sugar! Start being fastidious about reading labels and skipping added sugars whenever possible.
Learn to Look For Salt
Learning to relish the natural flavors of what you're eating can be a big adjustment if you're taking on a clean-eating plan - and salt is one of the ingredients that manages to sneak its way into strange foods like cottage cheese, bread, and cereal. As you start to exile processed or prepackaged foods from your life, you won't have to be as concerned about high-sodium products, but continue to keep your table-salt sprinkles to a minimum to beat bloat and reduce your risk of cardiovascular disease, stroke, and more.
Cut Back on Caffeine
One cup of high-quality coffee is approved on most clean-eating plans - the Paleo diet has its own strange butter brew you can try if you're inclined - but it's important to keep caffeinated beverages to a minimum. Too much coffee can mess with your energy and anxiety levels and undo all the hard work you're putting in with your healthy food choices. If you must, sub in your second cup for green tea to stay on course.
Back Off the Booze
Alcohol is full of empty calories and tons of sugar, which can mess with all the hard work you put in with meal planning. Keep the booze to a minimum, and opt for an all-natural mocktail or a healthy nightcap when the mood strikes.
Go Whole Grain
Refined grains are one of those sneaky products that always find a way into a grocery cart. It's integral to look for real whole-grain products. Advertisers simply saying that a loaf of bread is multigrain or organic doesn't make it a clean food since many of these items are composed of refined flour. Real whole grains will aid in healthy digestion while cutting back on belly bloat.
Seriously . . . Read the Label
The nutritional info on labels is some of the best defense against culprits that hinder clean-eating success. A low-calorie number is always great to see, but knowing to look for crazy amounts of sodium, trans or saturated fat, or ingredients you simply can't pronounce will help you make the shift toward healthier choices - and understand why you're doing so!
Change the Way You Do the Plank For a Six-Pack, Fast
You've probably done an elbow plank so many times by now that you know the drill by heart: straight back, belly button pulled in, and palms flat on your mat (trying not to clasp them in prayer pose if possible). But Cassandra Bodlak, group exercise manager at Equinox Sports Club, recommends her clients do a slight modification that's a little more challenging: when in elbow plank, flip your hands over so your palms are facing up.
Pressing through an elbow plank with palms facing down will help keep back muscles engaged and clasping hands together in a fist will enlist your chest muscles to help stabilize you, but flipping your hands over will make your plank even more about the core, Cassandra explains. "Performing a plank with palms up [will] disengage some of the support from the muscles of the hand and forearm," she says. In other words, simply moving your hands will help you get on the fast track to sculpted abs.
Related: Tone Your Entire Body With This 1 Move
Another reason to go palms up? You'll help unround those hunched-over shoulders. "It takes the pronator teres (one of the major forearm muscles) and positions it in what is called the 'anatomical position' (palms forward when standing, palms up when prone in a plank), which is the most desirable position in which to function," Cassandra explains. "We are all busy typing on keyboards these days, encouraging a particular position of the forearm: palms down. Simply repositioning the forearms in your plank helps to create a balance."
Sculpted abs and looking taller are two great reasons to try the "palms up" modification the next time you're in an elbow plank, but don't worry if making this change has you collapsing into Child's Pose sooner than you're used to. Cassandra offers this encouragement: "When you perform a plank, perform it to the best of your ability in the moment you're in - palms in prayer, palms flat, or palms up, it's probably one more plank than you did yesterday, right? Keep it up!"
6 Immunity-Boosting Foods
You might think that getting sick is random and inevitable, but practicing self care and eating a nutritious diet can help you stave off sickness. Incorporate six common foods into your daily diet - or pick them up at the first signs of a bug - to support your health all year 'round!
2 Ways to a Better Butt: Hilly Treadmill Walk-Run
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. Today is all about cardio! Be sure to check back tomorrow when we share the next workout of this three-week plan.
It's time to hop on the treadmill; not only will today's workouts help build a strong, shapely backside, but a dose of cardio will burn calories and melt away fat to help show off all that tone. Today, choose from two workouts depending on your running skill - a hilly treadmill run or a slower walk on higher inclines.
Rolling Hills
This rolling hills workout works your backside while burning major calories, too.
| Time | Speed/MPH | Incline |
|---|---|---|
| 0:00-5:00 | 5.0 | 1.0 |
| 5:00-8:00 | 6:5 | 1.0 |
| 8:00-13:00 | 6.0 | 3.0 |
| 13:00-15:00 | 6.5 | 1.0 |
| 15:00-18:00 | 6.0 | 4.0 |
| 18:00-20:00 | 6.5 | 1.0 |
| 20:00-23:00 | 6.0 | 5.0 |
| 23:00-25:00 | 6.5 | 1.0 |
| 25:00-28:00 | 6.0 | 3.0 |
| 28:00-30:00 | 6.5 | 1.0 |
| 30:00-33:00 | 6.0 | 5.0 |
| 33:00-38:00 | 5.0 | 1.0 |
Walking Hike
Not a runner? Try this walking treadmill workout that will ensure you feel the burn.
| Time | Speed | Incline |
|---|---|---|
| 0:00–5:00 | 3.0 | 2.0 |
| 5:00–8:00 | 3.5 | 4.0 |
| 8:00–11:00 | 4.0 | 5.0 |
| 11:00–16:00 | 4.5 | 8.0 |
| 16:00–21:00 | 4.0 | 10.0 |
| 21:00–26:00 | 4.5 | 8.0 |
| 26:00–31:00 | 4.5 | 10.0 |
| 31:00–34:00 | 4.0 | 8.0 |
| 34:00–37:00 | 3.5 | 10.0 |
| 37:00–40:00 | 3.5 | 5.0 |
| 40:00–45:00 | 3.0 | 2.0 |
Nutritionist-Recommended Foods to Suppress Your Appetite Naturally
There may be no magic pill for weight loss, but dietician Julie Upton, MS, RD, of Appetite For Health, stays on top of the science behind taming your appetite naturally. Here, she deciphers recent research and shares six foods that will keep your appetite in check.
Feel like you need some help with hunger management? You're not alone. Most of my clients who struggle with weight loss or maintenance also struggle with hunger. Of course, it's no coincidence - it's hard to walk around feeling famished, particularly when you're faced with the temptation of high-calorie treats everywhere you turn. No wonder willpower wilts!
Related: Eat These 6 Everyday Foods to Burn More Calories
The good news is that several new studies have identified compounds in certain foods that trigger the release of hormones in the stomach that help you feel full and neurotransmitters in the brain that suppress appetite and reduce cravings. Eating more of these foods can help keep your hunger in check, even as you cut calories to peel off pounds. It's a weight-loss win-win!
Image Source: POPSUGAR Photography / Nicole PerryApples
An apple a day may keep extra pounds away, according to research that shows this fruit contains filling soluble fiber as well as ursolic acid, a natural compound that has been found to boost fat burning and which may promote lean muscle mass. In one study, researchers from the University of Iowa note that animals given ursolic acid supplements increased their muscle mass and energy expenditure (or calorie burn). And a study that was done on people and published in the journal Appetite shows that women who added three small apples (total calorie cost: 200) to their diet per day lost a little more than two pounds in 10 weeks - more than dieters who did not include the fruit in their diet.
Related: Apple Cinnamon Quinoa Bake: Guaranteed to Keep You Full Until Lunch
A medium apple has 95 calories and 6 grams of fiber; a small apple has 75 calories and 3.5 grams of fiber. Be sure to eat the whole apple, as the ursolic acid as well as beneficial antioxidants are concentrated in the skin.
Beans (. . . and peas, lentils, and chickpeas)
Beans, peas, lentils, and chickpeas are a triple threat against hunger because they contain a lot of fiber; are excellent sources of slow-to-digest protein; and have a low glycemic index to keep blood sugar and carbohydrate cravings in check. A recent meta-analysis published in the journal Obesity indicates that people who ate about one cup (5.5 ounces) of legumes felt 31 percent fuller than those who didn't eat these fiber-filled foods. Another study, published recently in the Journal of Human Nutrition and Dietetics, reports that overweight people who ate a bean-rich diet lost nearly 10 pounds in 16 weeks while simultaneously improving their blood cholesterol levels.
Image Source: POPSUGAR Photography / Jae PayneEggs
Here's some egg-citing news: eating a breakfast that's rich in protein (20 to 30 grams) suppresses ghrelin, a hormone that stimulates your appetite, while elevating peptide YY and GLP-1, two hormones that enhance satiety, according to research. One study in the European Journal of Clinical Nutrition suggests that when subjects ate eggs for breakfast (versus equal-calorie breakfasts of either cereal or croissants), they consumed up to 438 fewer calories over the entire day. In fact, studies have found that an egg breakfast may help control hunger for a full 24 hours. (To keep blood cholesterol in check, you can enjoy one egg yolk per day and use egg whites for the additional protein they provide.)
Related: How Eggs Help With Weight Loss
Greek Yogurt
Need a reason to go Greek? A landmark study, published in Nutrition, Metabolism & Cardiovascular Diseases, reports that among more than 8,500 European adults, those who enjoyed a serving or more of European-style yogurt every day (either low fat or full fat, but with less added sugars compared to US varieties) were 20 percent less likely to become overweight and 38 percent less likely to become obese during the six-year follow-up compared to those who ate less than two servings of yogurt each week. How could thick and creamy Greek yogurt whittle your middle? The researchers believe that the protein, calcium, and probiotics may all play a role.
Plain Greek yogurt is your best bet because it's strained to lose the watery whey and some of the natural sugars. It has roughly twice the protein as traditional yogurt (a cup of plain Greek yogurt packs 24 grams of protein, as much as four large eggs) and half the sugar (with only about eight to nine grams of natural dairy sugars and no added sugar).
Mangos
Mangos are not only delicious, but they're also diet-friendly. A study in The Journal of Nutrition and Food Sciences suggests that mango-eaters weighed less and had better diets than those who missed out on mangoes. This stone fruit contains many bioactive ingredients, including mangiferin, a compound that has been shown in preliminary research to help reduce body fat and control blood sugar levels. Research published in the British Journal of Nutrition reports that mango added to the diets of rodents prevented weight gain and improved blood sugar and insulin levels when the animals were fed a high-fat diet to promote weight gain.
A cup of sliced mango has just 100 calories and 3 grams of filling fiber. Say, mmm, mango!
Pistachios (. . . and other nuts)
Go ahead, get a little nutty! Despite being high in calories (160 to 170 calories per ounce), nuts can be very slimming. Studies show that nut lovers are thinner than those who avoid or rarely eat nuts. Why? Nuts keep you fuller longer; their calories aren't fully absorbed by the body, and nuts provide a modest boost to your metabolism, according to research.
In-shell pistachios provide a unique advantage for waistline-watchers. A preliminary study from Eastern Illinois University suggests that people who snacked on in-shell pistachios consumed 41 percent fewer calories than those who ate shelled pistachios. The authors say the empty shells might be a helpful visual cue about how much has been eaten, thereby encouraging you to eat less.
A Simple Way to Get More Out of Your Push-Up
The push-up. It's a classic calisthenic exercise with so many benefits! It works your arms, chest, and core like no other bodyweight move. And working your pecs, the muscle directly under your breasts, gives the area a bit of lift. And who doesn't want to fight effects of gravity? You can change your hand positions to focus the work on different muscles, but if you want to truly challenge your pecs, try elevating your feet.
Related: 12 Ways to Push Your Push-Ups
I like to put my feet on a bench, or sturdy chair, that puts my shoulders and hips in one line, perpendicular to the floor. The higher your feet, the harder the push-up.
- Start in a plank position with your feet on a weight bench, park bench, or sturdy chair. Your hands should be directly under your shoulders.
- Pull your abs in and squeeze your glutes to stabilize your core. Inhale and bend your elbows to lower your head toward the floor; exhale, pulling navel to the spine, and straighten your arms, returning to plank.
- For an even more intense challenge, place your feet on an exercise ball. The instability of the ball will challenge your core even more.
Related: The Intense Push-Up Variation That'll Change the Way Your Abs Look
This variation is challenging, but push yourself to try to do as many elevated push-ups in a set as you do with your feet flat on the floor. But in pushing yourself, do not sacrifice your form. If you start sagging in your low back, take a break.
Related: This Push-Up Challenge Will Make You Insanely Stronger in 30 Days
Your Weight-Loss Prescription: Make One of These For Breakfast
If you're looking to sip away the pounds, juice cleanses may not be the best idea. Smoothies, however, could be your best-kept weight-loss secret: the blended beverage offers you tons of nutrition as well as protein and fiber to help keep you full until your next meal. Whipping up a smoothie for breakfast will further help you rev up your metabolism first thing in the morning, so here are 13 smoothies to fill you up as the scale ticks down.
"I Definitely Didn't Miss My Calling" Says Serena Williams of Her Kickass Tennis Career
When Harper's Bazaar announced its 2015 list of Daring Women, it came as no surprise that tennis star, fashion designer, and all-around badass Serena Williams was a top choice. With Olympic gold medals and several US Open trophies under her belt, 34-year-old Williams has completely redefined tennis - many pro players retire by 30 and definitely aren't winning world titles past that age. Williams has a refreshing take on athletics, womanhood, and the sort of "daring" for which she is being honored by the fashion publication.
Citing her sister, Venus, and UFC fighter Ronda Rousey as other "daring" women in sports, Williams opened up to the magazine about her own career and role models. Read some of our favorite snippets below, then check out the full interview when the November issue hits newsstands later this month.
On what the word "daring" means to her: "Daring to me is taking a chance but not doing it blindly. A very calculated change. Think of amazing women like Sheryl Sandberg and Oprah Winfrey - they're daring, but they're not jumping off a building without a parachute, you know?"
On turning her passion into an inspirational career: "Some people are born to do certain things, and I think I was born to do tennis. I definitely didn't miss my calling!"
You Won't Believe How Much This 94-Year-Old Woman Can Lift!
If you think you're too old to start power lifting, look to 94-year-old Edith Traina for the inspiration you need. This strong Florida woman is a champion power lifter who started training at the ripe age of 91! Edith trains three times a week and has taken part in more than a dozen competitions. While she can currently lift 135 pounds, Edith has an even bigger goal in mind. "I'm looking forward to doing at least 200 pounds by the time I'm 100 so I can celebrate my centennial," she told Fox13 Tampa. Check out Edith's big lift, so you can head to the weight room with a little extra enthusiasm and confidence.
20 Creative Quinoa Dishes You Won't Get Sick Of
There's lots to love about quinoa: it's full of fiber, protein, and folate as well as other vitamins and minerals and is incredibly easy to make. It also works with any meal - breakfast, lunch, dinner, and even dessert! But in case you feel like your quinoa rotation is getting stale, we've got recipes that'll make you fall back in love with the grain. Whether you're looking for a grab-and-go breakfast or a dinner that doubles as lunch the next day, keep reading for 20 of our favorite quinoa recipes!
- Additional reporting by Michele Foley
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.
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