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.
mercredi 28 octobre 2015
15 Ways to Feel Slimmer by Tomorrow
Slimming down takes time and dedication, but a few quick tricks can help you feel a little bit lighter in just one day. Read on to get our tips for feeling less bloated and puffy - and having a flatter belly - by the end of today!
8 Tips For Staying Healthy During Halloween
Halloween is just around the corner, and you know what that means: sweets! Between scary (and sexy!) costumes and overall good mischief, you might want to be prepared for the onslaught of chocolate bars, candy corn, and empty calories. Whatever your favorite treat, don't let the sweets spook you. Trinh Le, a registered dietitian with MyFitnessPal, has provided some handy advice on how have a better-for-you Halloween and avoid the scary consequences.
Related: 64 Snacks to Satisfy Hunger, All Under 150 Calories
From helpful tricks to alternative treats, these tips are to die for.
- Eat before you (trick or) treat: This is a good idea whether you're spending an evening trick-or-treating with your loved ones or spending a night out on the town. Fill up on a healthy, balanced meal made with veggies, lean protein, and whole grains. The protein and fiber in your meal will make you more satisfied and less likely to sneak treats from your kid's sugary stash. If you're going to a grown-up Halloween party, being full before knocking back your first drink is also a great idea!
- Tuck your candy out of plain sight: We know the pre-Halloween candy sales are scary tempting. If you've got a mighty sweet tooth, stow these goodies in the back of your pantry, and hold off on opening them till right before the trick-or-treaters get there.
- Have healthier snacks on hand: Be different! Stock up on nontraditional snacks that are healthier and more balanced. Instead of sugary candy bars, you can munch on trail mix, cheese crackers, individual fruit cups, animal crackers, and so forth.
- Bottoms up (with your water bottle): Staying well hydrated can help you control your sweet cravings. I like to take a swish of water after finishing my first candy, which gives my mouth a different taste so I'm not hunting for the next sugar fix. This also has the added benefit of rinsing down the sugar and protecting my pearly whites.
- Shower your trick-or-treaters with toys: Trick-or-treaters are bombarded with sweets this season, so break up the monotony with toys like bouncy balls, sidewalk chalk, jump ropes, glow sticks and hacky-sacks. You'll still help the kiddos celebrate Halloween with the added benefit that these toys will encourage them to be more active.
- Be picky with your sweets: Don't settle for whatever is on the table. If you're going to satisfy your sweet cravings, go for treats that'll hit the spot. Leave the ones that just don't do it (we're looking at you, candy corn!) alone. Also, remember to pick smallest (fun-size) portion because you can always go back for more if you really want to.
- Trick-or-treat? Track your treats: It's so easy to get your share of empty calories from candy bars and lollipops without even realizing it. Those mini, snack-sized bars may not seem like much, but the calories, fat, and sugar can quickly add up to a full-sized candy bar. Take a tally using pen and paper or an online calorie counter, or hold onto your candy bar wrappers.
- Let yourself celebrate! If you make healthy eating a habit, a day (or two!) of overindulgence is perfectly acceptable. Halloween happens just once a year, and you should be able to celebrate it without guilt. Give yourself a deadline for when the celebration is over, then plan to get back on track by cooking a nutritious meal or going for a run. Remember that your overall health and happiness rests on more than just a few days.
Related: The Calorie Counts of Your Favorite Halloween Candy
BaubleBar Turns Your Jawbone Up Into the Ultimate Statement Piece
If you wish your wearable tech had more style, BaubleBar has you covered. The jewelry company released a new collection of bracelets designed for the Jawbone Up Move ($50) that features lots of gold, leather, and crystal embellishments everywhere. It's the ultimate way to turn your tracker into a can't-miss statement piece. Take a look at the collection, which ranges from $45 to $65, here.
Related: Jawbone Gives Its Fitness Trackers a Major Makeover
When to Eat Your Largest Meal During the Day If You're Trying to Lose Weight
When you're on a mission to lose weight, what you choose to eat needs to line up with your goals. However, according to Break the Weight founder and health coach Ricki Friedman, how and when you eat is just as crucial. If you tend to eat light all day and chow down on a large dinner, you might be standing in the way of your success.
According to Ricki, your largest meal of the day should fall between 1 p.m. and 5 p.m. After a large midday meal, you have an opportunity to go for a walk, work out, or move in some capacity that will support your digestion, but after a large late dinner, people tend to sit down to relax and go to bed on a full stomach - not a good idea if you want to wake up full of energy with healthy digestion, said Ricki.
Related: The Easiest Way to Prevent Overeating
This plan may sound easy enough, but Ricki explained, "It's often more of an emotional challenge than a physical challenge for people to make dinner light. Most of us use dinner as an activity for us to do when we get home out of loneliness or boredom, so you'll need some structure or alternative activities to fall back on!" Ricki's number-one activity she suggests to clients? Take a 20-minute walk every night after dinner. An evening walk supports healthy digestion, takes your focus off of food, and gives you an opportunity to check in with your emotional state.
If you're not sure what constitutes a light dinner, Ricki's only hard-and-fast rule is to make it less than 400 calories. Here are four options she recommends to her clients:
- Four ounces of salmon with grilled veggies and half a sweet potato
- Vegetable or lentil soup
- Half a cup of quinoa with lots and lots of veggies
- Half a veggie or beef burger with grilled vegetables
"If you want something like pizza, only have one piece or two, and then take your nighttime walk. It's not about taking all the things you love away from yourself; it's about learning how to have them, so you can go to bed feeling good, light, and satisfied," said Ricki.
Related: Before and After: The 1 Change That Helped This Trainer Lose 15 Pounds Fast
5 Healthy Reasons to Eat Dark Chocolate
There's no need to nix chocolate from your diet for good. When satisfying a sweet tooth, choosing dark chocolate can be a good decision for your health. In fact, here are five healthy reasons to eat dark chocolate.
- It helps you exercise longer: A recent study found that eating a tiny amount of dark chocolate before a workout helps fight fatigue, which means you can go that much further during your workout. The amount that worked in the study was tiny - just half a square - but if it's good quality chocolate, a small square will go a long way.
- It's stress relieving: And not just when you're PMSing. A study found that when highly stressed participants ate an ounce and a half of dark chocolate (the equivalent of a Hershey's bar) a day for two weeks, the level of stress hormones in their bodies dropped significantly. While eating a candy bar a day can contribute to a whole new set of stresses if you're watching your weight, it's nice to know that dark chocolate has a measurable effect on stress levels.
- It's heart-healthy: A study found that dark chocolate increases blood flow, which helps keep your ticker in top shape. Those who ate a small amount of chocolate a day had increased blood flow due to more-dilated blood vessels as well as better heart function.
- It's good when you're sick: If you can't get the rest you need because of a nagging cough, try dark chocolate. The theobromine, an ingredient in dark chocolate, has been proven to suppress a cough, but just be careful - if you're trying to go to sleep, remember that a dark chocolate Hershey's bar has 30 milligrams of caffeine, which is the equivalent to a cup of tea.
- It lowers blood pressure: Increasing blood flow also helps your heart in another way. A study found that eating a small square of dark chocolate a day helps regulate your blood pressure by increasing blood flow as well as dilating blood vessels and releasing nitric oxide. If you're managing your blood pressure levels, a daily, small dose of dark chocolate may help.
The Surprising Things That Happen to Your Body When You Cut Sugar For 10 Days
If you need more convincing that refined sugars are wreaking havoc on your health, then look no further than this newest study, which shows that cutting added sugar for just a few days dramatically improves health.
Related: How to Kill You Sugar Addiction Before It Kills You
The study, published in Obesity, followed 43 obese children with chronic metabolic conditions such as hypertension. The researchers changed their diets for nine days, substituting their normal snacks and drinks with ones that kept the calorie counts the same but restricted sugar - so instead of sugary yogurts, pastries, and cereals, the kids were fed hot dogs, bagels, fruit, and pizza. The results were "striking," says lead author and pediatric endocrinologist Robert Lustig, MD. Even though the children were eating the same amount of calories, just eliminating added sugar from their diets improved almost all areas of their metabolic health, such as lower blood pressure, LDL ("bad") cholesterol, blood sugar, and insulin levels, and improved liver function tests. Plus, even though the experiment was designed to maintain weight - the children were given more food whenever they started to lose weight - the kids told researchers that they felt fuller on the lower-sugar diet.
Lustig calls this finding "the strongest evidence to date that the negative effects of sugar are not because of calories or obesity." "This study definitively shows that sugar is metabolically harmful not because of its calories or its effects on weight; rather sugar is metabolically harmful because it's sugar," he says. The findings are also a clear indication that monitoring added sugars in your family's diet is extremely important for improving health and may affect how your body deals with cravings and satiety cues. Added sugars can show up as many different names on ingredient lists, so it pays to read nutrition labels and go for unprocessed foods whenever possible. Take it from Lustig, who explains that when it comes to what you put on your plate, a calorie is not just a calorie, and in fact, "sugar calories are the worst."
Related: What's So Bad About Added Sugar?
Last-Minute Costume Ideas For Your Halloween Weekend Race
Halloween is this weekend and you don't have a costume for your Halloween Hustle? Don't worry. Here are some easy costume ideas you can throw together whether you're running solo or in a group.
Injury Prevention Workout For Runners
Training for a race is no easy task, and proactively preventing injuries is key to crossing the finish line with zeal. We created a prehab stretching and strength-training workout to keep you healthy and strong as you log all your miles. Performed in order, this combination of exercises can help minimize common running injuries that often occur as you increase your weekly mileage or up your speed.
mardi 27 octobre 2015
14 Expert Breakfast Hacks That Make Traveling Healthier
Eating right while traveling is as much of a struggle as going through security checkpoints. As much as we want to believe that salad or sandwich we hastily grabbed near our gate is sodium-free and fat-free, that's not often the case. No one knows this better than flight attendants, who basically live at the airport. So we thought, why not ask how they stay healthy on the job? We picked the brains of three frequent fliers and compiled a list of tried-and-true healthy hacks they swear by. Read on for some life-changing tips.
When the Going Gets Tough, Show Them One of These Marathon Posters
If you've ever run in a race, you know the cheers and posters on the sidelines are so important in keeping your spirits up so you keep on going. So if you're watching a marathon this year, get those markers and poster boards ready! Here are some ideas for inspirational, clever, and hilarious posters you can make for any race - think of how psyched runners will be when they see these around mile 20.
Vegan Halloween Candy You Can Make in Less Time Than Your Costume
Halloween comes with many traditions, from the careful selection of your costume to carving the perfect pumpkin. Then there's the ever-loved excuse of indulging in more than our fair share of Halloween candy. However, these treats are often filled with heaps of refined sugar, chemical additives, gelatin, and allergy-causing ingredients. Whether you're looking for options with natural ingredients or ones that are vegan friendly, we've got you covered with these 13 vegan alternatives to your Halloween favorites. With each one of these recipes clocking in at fewer than 10 ingredients, grab your food processor and enjoy these wholesome treats this Halloween season!
How to Make Halloween Healthier (Without Your House Getting Egged!)
Yes! You can hand out healthy treats on Halloween without disappointing the neighborhood kids. Julie Upton, MS, RD, of Appetite For Health, shares her top seven picks - including candy!
Halloween is right around the corner, and talk about fright . . . I'm having a full-on panic attack about the holiday this year.
Here's my dilemma: As a dietitian, I don't feel good about giving kids oversize, empty-calorie treats to add to their already over-sugared budget. But I also don't want to be the Grinch who stole Halloween or be known as "those people," the types who hand out - egads! - raisins, pennies, or toothbrushes.
If you're like me and you don't want to have your house egged or your trees draped with toilet paper due to "lame" treats, try these seven goblin- and ghoul-pleasing goodies.
1. Peanut M&M's
The good news about peanut M&M's is, well, the peanuts. Peanuts provide 30 essential nutrients and are a good source of protein, fiber, and B vitamins. Instead of handing out regular M&M's, opt for the snack packs of Peanut M&M's to get the goodness of the peanuts with less added sugar of traditional chocolate bars and a bit of protein.
Peanut M&M's (1 Fun Size Pack): 90 calories, 5 g fat (2 g sat fat), 7 g sugar
2. Hershey's Kisses With Almonds
Hershey's Kisses are a great option for Halloween due to their diminutive portion size and only 25 calories per kiss. Kids can have four to five kisses and get fewer calories than a regular candy bar, plus the almonds provide positive nutrients, like protein and vitamin E.
Hershey's Kisses (1 piece) With Almonds: 25 calories, 1 g fat (<1 g sat fat) 2.5 g sugar
3. Kind Nuts & Spices Bars
Instead of a "full-size" candy or energy bar, I'll hand out Kind Bars, which are made from wholesome ingredients like nuts, whole grains, and dried fruit that pack in protein, fiber, and unsaturated fats. Kind Nuts & Spices line has 50 percent less added sugar (just 5-6 grams) compared to energy bars and pack in a lot more filling protein and fiber.
Kind Nut Delight: 210 calories, 16 g fat (2 g sat fat) 5 g sugar, 6 g protein, 3 g fiber
4. Noncandy Tricks
I'm planning to mix in noncandy tricks with my treats because a study from Yale University found that children are just as excited about getting a toy as they are candy.
Ghoulishly Great Ideas:
- Spooky school supplies (pencils, erasers)
- Scary stickers
- Plastic rings and bracelets
- Temporary tattoos
- Arts and crafts supplies
- Glow sticks
- Bouncy balls
5. Jelly Beans
Yes, they're 100 percent pure sugar, but jelly beans are a great option because they satisfy a sweet tooth with just four calories per bean! An average jelly bean has just 3-4 calories, so I can give out "snack packs" without adding too many calories to kids' diets.
Jelly Belly Assorted Jelly Bean Flavors (1 snack pack): 28 calories, 7 g sugar
6. S-L-O-W Sweets
Treats that take kids a long time to eat help slow down consumption so that hopefully they'll eat fewer calories. Some of my favorite s-l-o-w treats to hand out include lollipops, taffy, Tootsie Rolls, and licorice.
Jolly Rancher (1 piece): 20 calories, 4 g sugar
Twizzlers (2-piece pack): 30 calories, 4 g sugar
Tootsie Roll Pops (1 pop): 60 calories, 10 g sugar
Tootsie Rolls Juniors (1 piece): 35 calories, <1 g fat (<.5 g sat fat), 5 g sugar
7. Peppermint Patties
Peppermint patties are a surprisingly better choice because they are low in fat so their calorie counts are kept in check. Plus, they're made with dark chocolate, which naturally has less added sugar than milk chocolate.
York Peppermint Patties (1 piece): 50 calories, 1 g fat (<1 g sat fat), 9 g sugar
President Barack Obama Just Made Everyone Smile by Calling the US Women's Soccer Team "Badass"
President Barack Obama confirms what we've known all along - that the US Women's soccer team is a bunch of fierce, inspiring ladies who kick butt on and off the field. In a news conference, the president addresses one important lesson the team has taught all children - that "playing like a girl means you're a badass." The ladies took home the FIFA Women's World Cup title in July, beating Japan 5-2. Now with the president's official stamp of approval, they are truly badass gals who can't be stopped. If you're overdue for a smile, watch the powerful statement above.
Do This Every Day to Lose Weight (20 Pounds in 6 Months!)
No matter how you feel about the weighing yourself, Dietitian Julie Upton, MS, RD, of Appetite For Health, shares details from a new study on how the scale can help with weight loss.
According to a first-of-its-kind study published in the Journal of the Academy of Nutrition and Dietetics, researchers from Duke University Obesity Prevention Program reported that those who weighed themselves daily lost about three times as much weight and body fat, compared to those stepped on the scale less frequently.
Related: Nutritionist-Recommended Foods to Suppress Your Appetite Naturally
The Duke obesity researchers enrolled 47 overweight men and women into a weight loss clinical trial that used electronic scales that were networked to the researchers' computer network. All subjects were instructed to weigh in daily and were given some basic advice about healthy eating and exercise behaviors (i.e., increase water consumption, walk more, eat fewer snacks, enjoy more fruits/veggies).
Using data from the subjects' escales, the researchers could objectively track the frequency of weigh-ins as well as the actual weights recorded. Previous studies have relied on subjects' self-reported information about weigh-ins, which is considered less reliable.
After six months, the researchers evaluated both body weight and composition of all subjects and found that those who weighed in daily (51 percent of all subjects) lost an average of 20 pounds, compared to about seven pounds lost among those who weighed themselves about five days per week. Subjects who weighed themselves daily were also more likely to report following through on more healthy diet and lifestyle behaviors.
The authors concluded: "Daily weighing may trigger the self-regulatory processes that promote behavior change. Those who weigh daily report greater adoption of diet and exercise behaviors associated with weight control."
Related: Weighing Yourself With Clothes On? Feel Free to Subtract This Much
This study adds to previous studies that also reported that those who weigh themselves more frequently lose more weight and are less likely to gain weight over time. As a dietitian, I've always been hesitant to recommend getting obsessed with the number on the scale, but newer studies suggest that it's important to keep tabs on your body weight so that you can alter behaviors when you notice small increases in weight gain. It's a lot easier to lose three or five pounds than it is to lose 20 or more, so frequent weigh-ins are one way to keep your weight stable for a lifetime.
You Will Relate So Hard to This Woman at Her First Indoor Cycling Class
If you've been to a SoulCycle class, you know what to expect: a dark room, music on blast, and one happy, chatty instructor who peddles at superhuman speed while you desperately try to keep up. The new Hulu show Casual knows your struggle; in it, first-timer Valerie's facial expressions - and off-the-beat pedaling - say it all. If you've ever been the newbie in an indoor cycling class, you'll be able to relate to this hilarious clip.
Related: Before You Sit in the Front Row at SoulCycle, Read This
Hack Your Kitchen For a Healthier Life
Making your kitchen a healthy haven should not feel like a constant struggle. Whether you're constantly chopping, tossing leftover produce, or talking yourself out of enjoying your favorite foods, check all the time-saving, food-optimizing hacks we swear by.
- Additional reporting by Jenny Sugar and Michele Foley
Heartfelt Response to "Anna Rexia" Costume From Someone Who's Actually Lived the Nightmare
There are some gory and distasteful Halloween costumes out there, but this one of "Anna Rexia" is absolutely offensive.
Making a joke about this devastating eating disorder is completely insensitive, and two years ago, Jessi Davin, a 26-year-old woman from Florida, wrote a powerful response. Diagnosed with anorexia at age 19, she battled with it for four years. In her blog post, she posted photos of herself in the hospital with the caption, "Real sexy, huh? This is "Anna Rexia's" real monstrous face."
She also wrote, "Wanna dress up like an Anorexic? All it takes is:
- 4 years of hospitalization
- A nasogastric feeding-tube because you've starved yourself so much that your body doesn't recognize food as a good thing and tries to attack itself.
- Re-Feeding Syndrome, which can kill you.
- A father crying and pleading on his knees begging for you to get help
- A mother who cries every time she sees you because you look and SMELL like death.
- Almost every major organ in your body failing.
- And if you don't get help like I do, or even if you do, a coffin. Because I've lost more friends to this eating disorder then anything I've ever faced."
She wants people to know that she almost died from this mental illness, and it shouldn't be marketed as a sexy costume. Jessi concluded the post with, "Want to dress as "Anna Rexia"? Just go as a Vampire, or a Zombie. Because 1/3 of us are dead."
It's difficult to fully recover from anorexia, even with treatment, you can fall back into old habits. Jessi was recently married and is happily 27 weeks pregnant with a baby girl. Yay! Unfortunately, she's back in treatment and staying in the hospital due to her high-risk pregnancy, doing everything she can for her daughter's well-being.
@RingsideNews Severe morning sickness caused me to relapse into my anorexia. But I'm fighting hard for me & baby! http://pic.twitter.com/BvpCS0js0i
- Jessi Davin (@jessithebuckeye) July 20, 2015
Jessi told BuzzFeed, "If my post helps spread awareness for anorexia and other eating disorders and helps those who don't understand maybe comprehend just a little bit more, then I've accomplished what I set out to do."
In the Hospital, but Baby Scarlett and I are still all ready for the game! 27 weeks! GO BUCKS! #OhioState #GoBucks http://pic.twitter.com/saPA6rKc8T
- Jessi Davin (@jessithebuckeye) October 17, 2015
Serena Williams Adds Magazine Editor to Her List of Accomplishments
Serena Williams, indisputably one of the best tennis players ever, lands the cover of Wired's November issue - and a spot as guest editor as well. In the issue, Serena addresses race and gender equality and handpicks 10 "trailblazing heroes," including undefeated UFC bantamweight champion Ronda Rousey and the NFL's first female coach, Jen Welter. The tennis star explains why being one of the first at anything is so important for future generations. "I'm a black woman, and I am in a sport that wasn't really meant for black people," she said. "I want young people to look at the trailblazers that we have assembled [in this issue] and be inspired."
Serena's ultimate goal, she said, is to help "change the future." Read more of Serena's inspiring quotes from the Wired issue below.
On dealing with bullies: "When someone's harassing someone else, speak up!"
On equality and diversity: "We can keep working even more to increase equality - whether it's making sure to interview black candidates for tech jobs or standing up to cyberbullying or making sure that our technology is designed by all kinds of people. Eventually we're going to make the world better."
On embracing positivity: "I started using affirmations as the passwords to my phone and my computer. You should try it. You'll be surprised how many times a day you log in and have an opportunity to trigger that positivity."
REI Changes the Black Friday Retail Game With 1 Incredible Move
Some shoppers live for Black Friday deals, especially when it comes to stocking up on discounted gear for Winter activities. If you have your eyes set on a pair of skis or snowboarding pants, however, don't even think about buying them at REI. The outdoor equipment company announced it will be closing down all of its 143 stores on Black Friday but will still pay all 12,000 full- and part-time employees. The move comes as part of the company's #optoutside initiative, which encourages everyone to spend the day outdoors instead of duking it out for products in stores.
"For 76 years, our co-op has been dedicated to one thing and one thing only: a life outdoors. We believe that being outside makes our lives better," Jerry Stritzke, the president and CEO, said. "And Black Friday is the perfect time to remind ourselves of this essential truth."
While the stores will be closed, you'll still be able to place orders on REI's website, although the company will try to divert buyers with a cover screen to encourage them to spend the day outdoors. And while most retailers are tracking their profits from Black Friday sales, the CEO said he's not worried about REI losing much money on this day. The company, unlike most, doesn't have shareholders and is a "consumer co-op," meaning REI has member customers who pay a one-time fee and get back an annual dividend.
The focus, Jerry added, is to bring in new, passionate members rather than compete for holiday bargain hunters.
Can You Believe This Woman Ran a Marathon and No One Knew About It?
Can you train for and actually run a marathon without posting about it on every social media platform imaginable? I mean, isn't the whole point of running the grueling 26.2 miles to be able to tell people every single detail? Isn't it your job to show photos of the poop you stepped in on that training run, a sad pic of you lying on the couch icing your knee with a crying emoji, or the 12 different flavors of Gu packets you bought? If no one sees the snapshot of your bib and your race-day outfit all laid out, a pic of the breakfast you ate that morning, the selfies at every mile, and, of course, a proud photo of you dangling that huge medal at the finish line, then did it ever really happen?!
Nutritionists Reveal What to Eat at Lunchtime to Lose Weight
Lunchtime! You know scarfing down a burger and fries isn't the best choice if you're trying to slim down, but how do you know what is? We've enlisted the expertise of two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition - to share the perfect equation for how to make a delicious and satisfying lunch that will help you lose weight. Follow their advice below to start seeing results.
Calories
If you're trying to lose weight, aim for the 400-to-450 range. If you're trying to maintain your weight, especially if you work out, aim closer to 500 calories.
Carbs
Yes, you need to eat carbs! Go for 50 to 65 grams, which is 45 to 55 percent of your lunch calories. Carbs offer your brain and your body energy, so skimping can leave you feeling sluggish. Overdoing it can also have the same affect, so stick to this range. Avoid refined carbs, like foods made with white flour and white sugar, and go for whole grains, whole grain breads and pastas, and starchy veggies and fruits.
Related: Back Off Carbs With a 1-Day Meal Plan
Protein
Go for the gold and get 20 to 30 grams of protein, which is about 17 to 25 percent of your lunch calories. A healthy dose of midday protein will help prevent the dreaded afternoon slump and will keep you feeling satisfied post-lunch so you're less likely to reach for sugary pick-me-ups.
Fats
Including healthy fats in your lunch makes your meal more satisfying, so strive for 13 to 18 grams, which is 30 to 35 percent of your total lunch calories. Including healthful sources like nuts, seeds, oils, avocado, and olives can help beat sugar cravings later.
Fiber
Shoot for at least eight grams of fiber, which is 30 percent of the daily recommended total of 25 grams per day. Including fiber-rich carbohydrates (whole grains, starchy veggies, and fruit) and fiber-containing fats (nuts and seeds) will help you reach your fiber goals.
Sugars
Healthy lunches should have four grams of sugar or fewer, but if you enjoy foods that contain natural sugars (like grapes or dried cranberries in your salad, sweet potato or squash in soups, whole pieces of fruit, or natural sweeteners like maple syrup or honey in sauces or dressings), then aim for fewer than 20 grams of sugar. Be mindful of the hidden sugars in certain products like sandwich bread; read labels, and choose those without added sugars.
Timing
Enjoy your lunch about one to three hours after your morning snack. If you eat breakfast around 7:30 and your morning snack around 10, aim to eat lunch around 12. Or if you like to exercise at noon, enjoy your lunch when you get back around 1. If you tend to forget to eat because you're so busy, set an alarm on your phone or computer to remind you to stop and nosh!
Related: The Best Time to Eat, Weigh Yourself, and More
A Few Examples of Perfect Lunches
Image Source: Jenny Sugar
- Sesame Ginger Quinoa Salad With Vanilla Greek Yogurt (5.3 ounces) and Blueberries (1/4 cup):
Calories: 462
Total fat: 13.6 g
Saturated fat: 1.7 g
Carbs: 58.4 g
Fiber: 8.1 g
Sugars: 20.2 g
Protein: 28.1 g -
Image Source: Lizzie Fuhr
- Spinach Feta Wrap With a Pear and Raw Almonds (14):
Calories: 452
Total fat: 19.5 g
Saturated fat: 5.1 g
Carbs: 54.1 g
Fiber: 12.2 g
Sugars: 20.4 g
Protein: 20.5 g -
Image Source: Jenny Sugar
- Butternut Squash Lentil Soup With a Slice of Whole Wheat Bread Smeared With Avocado (1/4 fruit):
Calories: 433
Total fat: 9.5 g
Saturated fat: 1.6 g
Carbs: 67 g
Fiber: 22.4 g
Sugars: 20.2 g
Protein: 22.3 g -
Image Source: Lizzie Fuhr
- Greek-Yogurt Chicken Salad on a Whole Wheat Pita With an Apple and Salted Cashews (10):
Calories: 483
Total fat: 14.1 g
Saturated fat: 3.2 g
Carbs: 63.8 g
Fiber: 10.1 g
Sugars: 22.5 g
Protein: 29.7 g
Snack Mistakes to Avoid
- Waiting until you're famished: Busy schedules can make hitting that midday meal tough, but avoid heading to lunch when you're starving. Not only will you inhale your lunch quickly and reach for more food because your body hasn't had time to register that it's full, but also, it can also throw off your natural hunger and fullness cues for the rest of the afternoon, which can lead to eating more later in the day.
- Eating out: Do you know how many calories are in that soup and salad you ordered from the cafe? It seems like a healthy lunch, but hidden high-calorie ingredients could make your lunch well over 600 calories. Pack lunch from home so you know exactly how much you're eating.
- Not taking a break: When you mindlessly gobble down your lunch while doing something else like working or watching TV, your mind will be too distracted to be able to fully register each bite, so you'll tend to take in or crave more calories. Get away from your desk, get outside, or eat lunch with a friend.
Looking for other daily eating habits that will help you lose weight? Here's what to eat for breakfast, for dinner, and at snack time to lose weight.
5 Ways to Blast Fat That Don't Involve the Gym
There are exercises that target your abs to help you get the rock-hard stomach you've always dreamed of. But if you really want to double-team belly bulge, then you'll need to eliminate sugar and processed carbs while also incorporating fat-burning foods into your diet. Keep reading to see which foods can help trim inches from your waistline.
Related: A Flat-Belly Workout That Only Takes 10 Minutes!
lundi 26 octobre 2015
21 Motivational Songs That Will Make Your Workout Better
When you're not in the mood to work out, the right playlist - or perfect song - can change everything. If you've been feeling a little sluggish when it comes to your workout routine, let this awesome playlist reinvigorate your passion for fitness. It's a surefire way to ensure that you push your limits and appreciate your strength and power. Subscribe to the Spotify playlist and check out the full list of motivational tracks.
- "Something Good Can Work" - Two Door Cinema Club
- "Born to Run" - Bruce Springsteen
- "Beautiful Day" - U2
- "One More Time/ Aerodynamic" - Daft Punk
- "Centerfold" - The J. Geils Band
- "Stronger" - Kelly Clarkson
- "Back in Black" - AC/DC
- "All I Do Is Win" - DJ Khaled
- "Lose Yourself" - Eminem
- "The Wire" - Haim
- "Mama Said Knock You Out" - LL Cool J
- "Can't Hold Us" - Macklemore & Ryan Lewis
- "Tightrope" - Janelle Monáe
- "The Edge of Glory" - Lady Gaga
- "Every Teardrop Is a Waterfall" - Coldplay
- "Breathe and Stop" - Q-Tip
- "Heads Will Roll" - Yeah Yeah Yeahs
- "Raise Your Glass" - Pink
- "P.Y.T. (Pretty Young Thing)" - Michael Jackson
- "Run the World (Girls)" - Beyoncé
- "Eye of the Tiger" - Survivor
If this mix doesn't suit your musical tastes, check out all our workout playlists here.
Remember: you will need to download the free Spotify software or app to listen to our playlists.
How Running Helped 1 Man Lose 80 Pounds, Stay Sober, and "Save His Life"
Our latest Before and After story is a reminder that exercise isn't just about weight loss. Three years ago, Grover Gunn III was struggling with alcoholism and had the health conditions to prove it. Once he learned that he had high blood pressure and cirrhosis of the liver, he decided to turn his life around. Grover started running for his health but soon fell in love with his hobby. "Running absolutely saved my life. It's my therapy, my home, and my salvation," he says. Now, he's 80 pounds lighter and crossing a marathon off his bucket list when he runs in the TCS New York City Marathon this weekend. Read Grover's inspiring story here!
Grover: Before
POPSUGAR: What made you decide to start?
Grover Gunn III: I was racked with cirrhosis and high blood pressure. I had to reclaim my life so I could be here with my son.
PS: What's your favorite way to work out?
GG: Running. I do bike and hit the gym, but running is my sanctuary.
PS: What's your weekly exercise schedule?
GG: Monday - rest. Tuesday - speed work and gym. Wednesday - middistance run. Thursday - midwork or rest. Friday - rest or midwork. Saturday - race. Sunday - long run.
PS: How do you keep workouts exciting?
GG: I like to mix things up: vary tempo and courses, run with friends - keep things fun and interesting.
PS: How much weight have you lost?
GG: 80 pounds! I went from a high of 230 down to about 150.
Grover: After
PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited?
GG: Without a doubt running my first mile nonstop. It felt so amazing to see all my hard work pay off. Once I hit that goal, I knew that I would eventually be able to take on the TCS New York City Marathon.
PS: How do you track your weight loss?
GG: Phone apps and ledger.
PS: What's a typical day of meals and snacks?
GG: I usually have a filling breakfast with eggs, fruit, and whole grains. For lunch I like to have a salad or a light sandwich. I usually snack on granola and protein bars. For dinner I'll have fish, chicken, or turkey with fresh veggies and brown rice or pasta.
PS: What's the range of calories you eat per day?
GG: About 1,500-3,000 depending on workouts for the day.
PS: What are the healthy staples that are always in your fridge?
GG: Fruit - a lot of fruit - fresh veggies, greens, and fish.
PS: How do you strategize for meals out?
GG: Eat smart. I still have cheat days, but even then I try to think about what goes into my body. And I love to cook, so I try to avoid eating out or grabbing fast food whenever I can.
PS: What advice do you have for anyone starting out on a weight-loss journey?
GG: Set goals - the TCS New York City Marathon was my ultimate goal, and I've been working up to it from the start. Don't give up! Even if you slip up, keep trying. With work and determination, you can get there.
If You Want to Drop Weight, Exercise This Much
The contestants on The Biggest Loser spend hours a day in the gym with one goal in mind - to lose the most weight. But how frequently should you exercise to drop pounds in the real world? For Michelle Bridges, a trainer on the Australian version of the show and author of Total Body Transformation ($23), the amount of time you work out every week can unlock a key to weight-loss success that is about more than just caloric burn.
Related: How to Create Your Own Gym Workout
Michelle's magic number for her weight-loss clients: six days a week, ideally for 50 to 60 minutes at a time. But while hours of exercise a week will surely help you create a calorie deficit, that's not the only reason Michelle wants her clients to find time for a workout almost every day. "We're setting up habits and rituals," Michelle explains. "Think about the last time you had to psych yourself up to brush your teeth." In other words, when your workout becomes just another part of your day, you're more likely to do it without a second thought.
Related: Add This 2-Minute Ab Routine to Any Part of Your Day
If the idea of almost-daily hour-long workouts sounds exhausting, Michelle assures you that it won't feel like that. She recommends you break up your workouts three "hard" days of exercise, such as Tabata or interval training, along with two moderate days and one "passive," or light-exercise day. "You don't have to train like an Olympian all the time, but it's [about] building in those habits," Michelle says. "I guarantee that someone who has the habit of training six days a week, even if they miss a couple, is going to be more consistent than someone who only trains three days a week." Just like how regular brushing maintains your bright, healthy smile, a habitual workout routine will produce real weight-loss results.
24 Healthy Recipes That Prove There Is More to Pumpkin Than Pie
Love pumpkin pie but hate the calories? Or maybe pie just isn't your thing. Whatever the reason, life doesn't seem right without enjoying pumpkin treats. From muffins to cookies, frozen treats to flan, we have a healthy pumpkin recipe to satisfy any sweet tooth. (Don't worry - there is even a pie!)
Our Go-To Move For a Firm Butt
I like being a little sore the day after strength training. I consider it positive feedback that I am building new muscle right where I want it. This single-leg toe tap is so simple and effective that it always leaves my butt sore, in the best way possible. This move fires up your glutes through a large range of motion combining the benefits of a deadlift with a deep single-leg squat without putting extra pressure on your knees. What's not to love?
- Holding a 10-pound dumbbell in your right hand, stand on your left leg with your right foot lifted.
- Keeping your back flat, bend your left knee while bending forward at your hips to lightly touch the dumbbell to the ground. Keep your right knee bent and your right leg close to your body.
- Push through your left heel and return to the starting position to complete one rep; try to keep your right foot off the ground as you complete all your reps.
- Do 12 reps each leg for a set, and do two to three sets.
If you're new to strength training, try this exercise without a dumbbell and work up to adding weight.
Related: The Moves You Should Be Doing For a Perkier Butt
This Rule Could Be the Key to Losing Weight
The 80/20 principle is no diet - it's a lifestyle change that can lead to sustainable weight loss. Folks who have suffered on rigid, limiting diets in the past find that this new rule teaches them about balance and moderation, a concept that never exists in a fad diet. When you practice 80/20, you have the space to go out socially and enjoy a meal (or a cocktail!) with friends, but most importantly, it makes the whole clean-living thing feel doable for the long run.
The breakdown is simple: 80 percent of the time you focus on eating clean, good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please. Don't be concerned about the math, but it's simple: if you eat three square meals a day, three of those meals every week are your 20 percent cheat meals; if you eat five small meals a day, then seven of those small meals are up for grabs.
If you're worried about loosening the reins, look to Hollywood for 80/20 success stories. When we spoke to Jessica Alba's trainer Yumi Lee, Yumi credited the 80/20 rule when it came to Jessica's ability to maintain her healthy weight. She explains, "You can't be 100 percent all of the time, but you can be 80 percent all of the time." Yumi recommends small, frequent meals throughout the day, aiming to make healthy choices 80 percent of the time.
Supermodel Miranda Kerr has also explained how the 80/20 rule has done wonders for her relationship with food. Without guilt or conditions placed on meal choices, Miranda says, "Food is my friend, and consistency is the key. I believe that everything in moderation is best." We could not agree more.
Related: Why It's Good to Take a Cheat Day Each Week
Swap This Food For Greek Yogurt and Lose Weight
Greek yogurt gets all the love when it comes to excellent protein sources for weight loss, but it's not the only food that can offer you sustained energy, satiate your hunger, and help curb your sugar cravings. Don't leave out the unsung hero of the protein world - cottage cheese! Here are some ways this simple food can help you drop pounds.
Related: Can Sweet Potatoes Help You Lose Weight?
Breakfast: High-Protein Addition
You know how after you eat a bagel for breakfast it's tough to shake that sluggish feeling all morning? Protein has the opposite effect. It offers you energy for hours, so you feel bright-eyed and ready to tackle the day. Eggs and yogurt are popular choices, but for something a little different, whip up a smoothie and, you guessed it - add low-fat cottage cheese to the blender. For just 82 calories, four ounces will add a whopping 14.1 grams of protein to your glass. The blender purees the cottage cheese into a smooth consistency, so you won't even know it's in there. Not into smoothies? Enjoy cottage cheese spread onto a slice of whole-wheat toast.
Related: Why You Should Be Eating Oatmeal If You Want to Lose Weight
Snack: Low-Calorie Swap
If you're a huge fan of veggies and dip, skip the high-calorie dips made with sour cream. Swap it for cottage cheese and save over 150 calories, 20 grams of fat, and 45 mg of cholesterol, yet gain over 10 grams of protein. Here's what to do: take a four-ounce serving of one-percent cottage cheese and mix it with a tablespoon of fresh lemon juice, one teaspoon of chopped fresh dill, and one finely chopped clove of garlic, and top with salt and pepper. If you prefer a creamier consistency, add two tablespoons of skim milk and puree it with a hand blender.
Related: Experts Share the Perfect Snack For Maximum Weight Loss
Dessert: Creamy, Sweet, and Low in Calories
Obsessed with hitting the freezer for spoonfuls of ice cream? The high-fat and high-calorie bites won't help your waistline, and the sugar overload will just have you craving more. Whip up this dessert alternative - creamy fruit popsicles - that's much lower in calories but still satisfies your sweet tooth. Here's how: put one cup of low-fat cottage cheese in a blender and add one banana, six strawberries, half a cup of crushed pineapple or peaches, and one teaspoon of vanilla. After mixing to a smooth consistency, divide it into four popsicle molds (or kid-size cups lined with foil), insert popsicle sticks, and freeze. After four hours or so, you'll enjoy your guilt-free, low-calorie treat without affecting the numbers on the scale.
10 Mistakes That Lead to Overeating
If you often feel uncomfortably full after a meal, it's time to make a change. Tackle your overeating issues for good by getting honest and asking yourself if any of these habits are holding you back from having a healthy relationship with food.
Is Olive or Coconut Oil Better For You?
Just when you thought olive oil was the absolute healthiest oil, now you keep hearing about coconut oil. Both contain healthy fats known as monounsaturated fatty acids, or MUFAs, which can lower total cholesterol levels. This can reduce a person's risk for stroke as well as heart problems like high blood pressure. MUFAs can also improve insulin sensitivity, which is great news for those with type 2 diabetes. Incorporating these healthy fats into your diet can also help with weight loss. So is one oil better than the other?
Related: 19 Unusual Uses For Coconut Oil
Let's first compare them nutritionally. The chart below shows a similarity in calorie and total fat amount. The daily recommendation for total daily fat should be between 33 and 55 grams. For saturated fat, the daily limit shouldn't exceed 16 grams. Although coconut oil does contain more saturated fat, it's primarily lauric acid. This saturated fat is different than those found in animal products because it has an unusually high amount of medium-chain fatty acids, which are harder for our bodies to store and easier to burn. Lauric acid also increases both levels of HDL (good) and LDL (bad) cholesterol levels; while coconut oil isn't thought to negatively affect overall cholesterol levels, some experts say to use coconut oil in small amounts to be on the safe side. The chart also shows that olive oil contains significantly more monounsaturated fats - over five times as many - so in comparison, olive oil offers more health-beneficial MUFA bang for your buck.
| 1 tablespoon extra-virgin olive oil | 1 tablespoon coconut oil | |
|---|---|---|
| Calories | 119 | 116 |
| Total fat (g) | 14 | 14 |
| Saturated fat (g) | 1 | 12 |
| Monounsaturated fat (g) | 9.8 | 0.8 |
| Polyunsaturated fat (g) | 1.4 | 0.2 |
| Cholesterol (mg) | 0 | 0 |
As far as weight loss is concerned, including healthy fats in your diet can make you feel fuller, which can translate to fewer daily calories consumed. A diet rich in MUFAS has also been shown to reduce belly fat, and a few small weight-loss studies have shown that coconut oil can reduce waist size. Coconut oil is also slightly lower in calories, so over time, that little difference could add up.
Both oils are great for salad dressings and sauces, but for recipes that require higher heat such as roasting or stir-frying, choose olive oil. Coconut oil is great for light sautéing and also for baking - if you're vegan, coconut oil makes a great substitute for butter since it gives baked goods that same flaky, rich consistency and taste.
Neither olive nor coconut oil are magic elixirs for weight loss, though. It's not like just because you deep-fry french fries in coconut oil, you'll lose 10 pounds. Since both are calorie-dense, they should be used in moderation. And be sure to choose unrefined virgin coconut oil to reap the health benefits.
Related: Cook Rice With Coconut Oil to Reduce Calories
Creamy, Comforting, and Low-Carb Mashed Potato Substitutes
Fluffy, creamy mashed potatoes may be what your Thanksgiving dreams are made of, but the side, high in saturated fat and empty calories, isn't exactly diet-friendly. If you're trying to save a few calories this Thanksgiving and are looking for healthier, lower-carb, and low-calorie mashed options, any of these four recipes would be an excellent addition to your holiday plate.
It's Spooky How Great This Pumpkin Workout Is
Don't get weighed down by bags of Halloween candy this year; blast calories and get in the spirit with a fun and festive workout that requires one piece of equipment that you'll definitely have at home - a pumpkin! Instead of focusing on the chocolate, candy corn, and other spooky confection at your fingertips, celebrate with a workout that will tone your legs, abs, and arms. There's no need to fear Halloween anymore when you have this workout on your side.
These Zumba Zombies Are Guaranteed to Get You Dancing
This new video from Zumba is guaranteed to get you in a ghoulish mood. Featuring founder Beto Perez and a group of Zumba employees, all completely in character with rotting flesh, torn clothes, and the works, this "Zumba Zombies Come Back to Life" choreography video is the perfect workout for Halloween. Channel your inner undead and follow along!
37 Pumpkin Recipes You'll Want to Pin Like Crazy
As far as we're concerned every season is pumpkin season. Perhaps it's because there's no end to what you can make with the sweet and savory squash. Pumpkin muffins, pumpkin curry, pumpkin pie - if it has pumpkin in it, you can be sure the dish will be good. From breakfast to dessert - and everything in between! - these recipes will have you running to the kitchen.
Sorry Folks, But Experts Say Bacon Causes Cancer
Bacon lovers are not going to like this news. World Health Organization (WHO) experts have found that consumption of processed meats can lead to cancer. The International Agency for Research on Cancer (IARC), part of the WHO, has put processed meats like hot dogs and ham in the group 1 list of carcinogens, which includes tobacco, asbestos and diesel fumes.
The WHO made this decision after convening 22 health experts from around the world, who reviewed 800 studies on meat consumption and cancer. In addition to finding "sufficient evidence" that processed meats cause cancer, the organization classified red meat including beef, lamb, and pork, as "probable" carcinogens, putting these meats in the group 2A list which includes glyphosate, the active ingredient in many weedkillers. Yes, weedkillers! The IARC found links mainly with bowel (colorectal) cancer, but meat consumption was also associated with pancreatic and prostate cancers.
Related: Reasons Not to Eat So Much Red Meat
The IARC cited an estimate that 34,000 cancer deaths per year worldwide are attributed to diets high in processed meat. That's in contrast to about 1 million cancer deaths per year due to tobacco smoking, 600,000 a year due to alcohol consumption, and more than 200,000 each year due to air pollution. The WHO says that how much processed meat you consume affects your risk. So how much meat is too much? The experts estimated that eating a daily portion of 50 grams would increase risk by 18 percent, the equivalent of just two strips of bacon. One hamburger patty is 82 grams.
Meat consumption is by far not the only risk factor when it comes to cancer - smoking, alcohol consumption, body weight, exercise, and genes also play a role, and the North American Meat Panel has argued that categorizing meat on the same carcinogenic level as tobacco "defies common sense." But if eating less processed and red meats can help, then pass the beans and tofu!
Related: Fatty Fish and Other Foods That Help Prevent Breast Cancer
Our 25 Favorite Workout Songs of the Year
The right pop music can make or break your workout. Whenever I have a fresh playlist loaded on my Spotify, it makes going to the gym or on a run a whole lot more fun. If you've been losing your motivation this month or are simply in need of a music refresh, we've got you covered with this mix that includes almost 90 minutes of our favorite workout music. Subscribe to the Spotify playlist, and check out our top 25 tunes of this year so far.
- "Can't Feel My Face" - The Weeknd
- "Trap Queen" - Fetty Wap
- "What Do You Mean?" - Justin Bieber
- "Peanut Butter Jelly" - Galantis
- "Lean On" - Major Lazer and DJ Snake
- "Hold My Hand" - Jess Glynne
- "Time of Our Lives" - Pitbull
- "7/11" - Beyoncé
- "Uptown Funk" - Mark Ronson, featuring Bruno Mars
- "Blame" - Calvin Harris, featuring John Newman
- "Cheerleader (Remix)" - OMI
- "Shut Up and Dance" - Walk the Moon
- "Want to Want Me" - Jason Derulo
- "Sugar" - Maroon 5
- "Bills" - LunchMoney Lewis
- "The Nights" - Avicii
- "On My Mind" - Ellie Goulding
- "Good Times Roll" - GRiZ and Big Gigantic
- "Roses" - The Chainsmokers
- "Cool For the Summer" - Demi Lovato
- "King" - Years & Years
- "Break Free" - Ariana Grande, featuring Zedd
- "Watch Me (Whip/Nae Nae)" - Silentó
- "Easy Love" - Sigala
- "The Wolf" - Mumford & Sons
If this mix isn't your style, then check out all our workout playlists here to find something that suits your needs and taste.
Remember: you will need to download the free Spotify software or the app to listen to our playlists.
20 Breakfast Recipes That Can Help You Lose Weight
What you regularly choose for breakfast could make or break your weight-loss results. If you're on a mission to shed a few pounds, look to these 20 recipes for help. They're all high in protein, fiber, and other essential nutrients that will keep you satisfied and on course.
dimanche 25 octobre 2015
The Best Before-Bed Yoga Sequence For Slumber
Yoga before bed can be some of your best defense against insomnia. By calming down your body and your mind, you're putting yourself in a better position for sweet and restful slumber. Ready to get to bed? This yoga sequence will save the day.
15 Satisfying Snacks Under 200 Calories
Tired of the same old low-calorie snack? Find fresh and satisfying inspiration with these 15 homemade snacks that are all less than 200 calories per serving. Whether you're craving something savory or sweet, (at least) one pick on this list will hit the spot - while holding the guilt.
Training For a Marathon? You Need This Video in Your Life
If marathon training isn't feeling very fun(ny) right now, this cute video is the swift kick you need to help you hit the road. Full of important motivational tips such as "You have to keep running . . . put duct tape on your blisters!" and expert advice on dealing with tired feet, heat, and waning enthusiasm, these kiddos' voices (and storytelling skills) lay the informative script adult actors follow. Press play, and prepare to crack up.
Related: Your Brain Before, After, and During an Early-Morning Workout
5 Afternoon Habits For Healthy Weight Loss
Sticking to a healthy weight-loss plan sometimes seems like a full-time gig. You'll soon find that making little changes to your old routine throughout the day can make all the difference. Starting the day off right is integral, but each of these afternoon habits will help keep your weight-loss goals on a path headed for success.
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 Healthy Reasons You Need Coconut Oil in Your Life
The growing popularity of oil pulling may be undeniable, but the actual benefits of coconut oil continue to be a topic of debate. Some experts like Dr. Oz swear by its superpower properties, but others like Dr. Weil feel that the research isn't ready to make these claims. With that said, there are a number of studies and promised benefits worth considering.
- It soothes persistent skin conditions: Instead of relying on heavily medicated creams, coconut oil can do wonders for dry and irritated skin. Many tout regular use of coconut oil for helping improve symptoms of both eczema and psoriasis. Lauric acid, one of the saturated fats in coconut oil, has also been shown to fight off fungal infections.
- It raises HDL: Coconut oil got a bad rap over the years, but previous studies were performed on partially hydrogenated coconut oil, rather than raw, virgin coconut oil. While many hydrogenated saturated fats raise bad cholesterol levels, raw coconut oil has been shown to increase levels of good cholesterol. As long as you buy virgin coconut oil, you'll be able to reap this healthy benefit.
- It combats tooth decay: A recent study out of Ireland showed that coconut oil can even prevent tooth decay. The research revealed that coconut oil stopped the growth of most strains of S. mutans bacteria - the strain responsible for tooth decay. While many mouthwashes wipe out all the bacteria in your mouth, coconut oil could be the key to creating a mouthwash that only targets the bad bacteria.
- It can improve your complexion: One of the most touted beauty benefits of oil pulling is the detoxifying effects it can have on your complexion. Some doctors believe that when you remove the bacteria and toxins from your mouth, which can affect the rest of your body, it can have profound effects on your complexion, namely improving brightness or acne issues.
Related: All About Oil: Choosing the Healthiest Cooking Option
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.
Related: The Advice Everyone Should Follow From This 60-Year-Old CrossFit Superstar
Why You Should Be Eating Oatmeal If You Want to Lose Weight
If you're looking to lose weight, it's time to skip the cold cereal and start enjoying a comforting bowl of oatmeal in the morning. It's the perfect breakfast for Fall!
It's backed by science: A small study found that those who ate oatmeal daily for six weeks had a greater decrease in cholesterol levels and waist size than those who ate the same amount of carbs in noodles over the same time period. It's proof that you can have your carbs and eat them, too!
It keeps you satisfied: There's no need to reach for an unhealthy convenience snack in the morning when you've got oatmeal on your side; it offers the calories and fiber you need to stay satisfied all morning long. Unlike sugary breakfast cereals full of refined carbs, the body digests oatmeal at a slower pace, keeping blood sugar levels steady, energy up, and hunger away.
Related: 12 Odd Weight-Loss Tricks That Work
It helps you time carbs right: When it comes to weight loss, celebrity trainers Bob Harper and Gunnar Peterson agree: you should eat carbs for breakfast. According to Manhattan-based nutritionist and registered dietitian Shira Lenchewski, "[carbs] are burned more efficiently in the morning than at night," so they don't go unused and get stored as fat in the body. Shira also recommends that the largest meal (higher in carbohydrates) be breakfast.
It's quick to come together: Rolled oats take well under 10 minutes from prep to bowl. It might be a little more time than that instant packet you're used too, but these varieties don't come with any added sugars often found in those flavored packets. Or there's always the option to go with overnight oats that require just a little prep the night before and are ready to eat from the fridge the next morning.
The possibilities are endless: This warming breakfast should never feel boring or blah. Liven up your oatmeal bowl with these healthy combinations that keep your meal feeling fresh, filling, and satisfying to your taste buds, too.
Related: Jennifer Aniston's Healthy Breakfast Is Simple Enough For Anyone to Copy
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