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.
samedi 7 novembre 2015
Detoxify Asana: 8 Yoga and fitness Presents Far from the Solution You
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Recently been overdoing that slightly? Should your entire body could use several fine-tuning, that can be done more than glass on cleansing green fruit juice. Hop on your yoga exercise sparring floor, in addition to complete these types of seven creates made to detoxify our bodies. You might have your circulatory, the disgestive system, in addition to lymphatic methods in order to give thanks to intended for getting rid of harmful toxins in addition to squander, in addition to these types of creates promote people methods. Find this creates your body requirements or perhaps practice all, and you should always be along in order to feeling being a completely new you.
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vendredi 6 novembre 2015
A 5K That Challenges You to Color Outside the Lines
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If the Color Run hasn't already come to your city, it's probably in the works. This popular 5K is sort of like a crayon box exploding: as participants make their way through the course, volunteers cover them in colored powder. As you can probably already tell, this is a fun run that welcomes all ages and athletic ability, but just because it's fun doesn't mean there shouldn't be some prep involved. After running it for ourselves, here are some insider tips on how to prep and what to expect when doing a Color Run!
Related: How to Train For Your First Serious 5K
- You don't need to be a runner: The Color Run is a beginner's dream: it's not timed, families and children are welcome, and there's a designated walking lane. Serious runners, take note: unless you are part of the lead pack or especially good at dodging crowds, you probably won't be able to run for time. During our run, the sheer amount of participants coupled with the stop-and-go color stations and the small size of the running lane made it difficult to consistently run any faster than an 11-minute mile. If you've never run continuously prior to the event, this is a great pace for a beginner runner. If you'd like to try and run the entire course, get started on a couch-to-5K plan at least two months before the Color Run.
- The earlier, the better: With more than 10,000 entrants, it counts to be early when it comes to the Color Run. Because registration fees increase as the day of the event draws near, make sure to sign up early (registration starts around $45). The week of the Color Run, pick up your bib packet in advance; otherwise, expect to be waiting in a long line when you arrive the day of the run. For those who are hoping to set a new PR, show up a few hours before the start in order to position yourself in the lead pack. But really, this run is not about going fast - take your time and enjoy the experience!
- Protect yourself: From the beginning of the run to well after you cross the finish line, there is colored powder coming at you from every direction. Protect your eyes and mouth with a pair of sunglasses and bandana, and make sure to keep any valuables sealed in plastic bags - especially cameras and phones. If you don't want to be completely doused in powder, stay in the middle of the lane when going through a color station.
- Bring a buddy: This is definitely a fun run dominated by costumed teams, groups of friends, and families. Adding to the social feel of the Color Run, the finish-line celebrations consist of a huge dance party and a gathering of food vendors. Because of the Color Run's party element and the absence of a timed race, it's one event that is better enjoyed with friends.
- Save your color packet until the end: While you may be tempted to bust open the color powder that came in your entry packet before you start running, save it for the finish. You'll have plenty of opportunities to be doused in color by volunteers during the run. More importantly, you'll later be left out of the fun if you're without a color packet when everyone lets their color out onto the dance floor.
- The cleanup: It may only be colored cornstarch, but the powder can still stain. First off, do not wear anything that you'll be upset to lose. While the colored powder may come out in the wash, there's a good chance it won't depending on how much it's set. Plan on giving yourself a good scrub in the shower once it's over, and don't be surprised if it takes a few washings to get rid of all the color - especially if you have blond hair (you may want to save yourself the hassle by just wearing a hat during the run). There are cleaning stations past the finish line that consist of air blowers, but you might want to bring a towel (or change of clothes) if your car has light-colored seats.
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Power Up With a Protein-Packed Dessert
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All six of these sweet recipes offer at least five grams of protein power in a delicious, decadent-tasting treat. Whether you're dairy-free, gluten-free, or even vegan, there's at least one tasty option on this list for you!
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Victoria's Secret Model Workout: 20-Minute Torch and Tone
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This 20-minute body-sculpting workout helps get Victoria's Secret model Alessandra Ambrosio runway ready. Created by Alessandra's trainer Heather Dorak, founder of Pilates Platinum, the workout is loaded with moves to work multiple body parts at once, making it efficient for toning your whole body and great for torching calories. Press play, and get ready to work out like an Angel.
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Ariana Grande and Ariel Winter Shut Down Body Shamers
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Ariana Grande is once again schooling the Internet about body positivity while calling out cyberbullies for body shaming. E! News explains the singer's reaction after an anonymous user posted comments on an unnamed forum pitting her physique against Modern Family actress Ariel Winter. Ariana took to Instagram to let the body shamer know that she's not having it with this strong statement.
And Ariel was quick to respond with support via Twitter.
Thank you @ArianaGrande ❤️ Women should empower one another.Celebrate each other- you're all beautiful. https://t.co/FpmCmB0K5W
- Ariel Winter (@arielwinter1) November 2, 2015
Great to see divisive comments bringing these two closer together and reminding women everywhere to define and love themselves.
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Allison Williams Credits This Workout For Completely Transforming Her Midsection
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For four season, fans of the HBO show Girls have watched Allison Williams portray Marnie Michaels - the professional counterpart to Lena Dunham's aloof Hannah Horvath - but Williams's latest Harper's Bazaar cover is a serious departure from her buttoned-up character. For the magazine's December/January 2016 issue, Williams showed off her insanely fit physique in belly-baring crop tops and a cool selection of denim and leather.
The stunning editorial is personally significant for Williams, who expressed being self-conscious about her stomach. On her Instagram, Williams shared a photo from the shoot and wrote, "I am particularly proud of this one. For my whole life until 2 years ago, I was super self-conscious about my stomach. I dreaded bikini season. I kept it covered. Boyfriends weren't allowed to touch it. No amount of crunches seemed to strengthen it."
Her turning point? Discovering Pilates. She added, "Then I met Ilaria Cavagna who introduced me to the magic and focus of Pilates. I have never felt stronger, healthier, more focused, or more feminine. Now, I love my stomach because it keeps me grounded to my core. And it's still the same stomach! Here's to proving yourself wrong."
Williams is one of many celebrities, like Kerry Washington and Lea Michele, to publicly praise the core-burning workout as of late (try it yourself with our two-minute Pilates ab workout). While we can totally get behind the transformative workout, we are surprised by her activewear advice. In Harper's Bazaar, she said: "This is my gift to you: Spanx makes the most incredible exercise spandex. I wear them almost every day. They have a little control top, so they're flattering."
Related: The Ultimate 30-Minute Cardio Pilates Burner!
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Serena Williams Chased Down a Phone Thief, Is an Actual Superhero
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Serena Williams is one of few women to hold all four Grand Slam titles simultaneously . . . twice - in 2001 and then again in 2014. She has an astounding 36 major titles, has four Olympic gold medals, and is an all-around inspiring badass. So, yeah, she's someone you don't want to mess with.
Williams was recently dining at a Chinese restaurant in San Francisco when a patron unsuccessfully tried to steal her phone on the sly. In a hilarious Facebook post, Williams explained, "My phone was sitting in the chair but I just didn't feel right. He was there too long. . . . Than [sic] when least expected low and behold this common petty thief grabbed my phone and swiftly left." That's when the tennis all-star sprang into action. She added, "I jumped up, weaved my way in and out of the cozy restaurant (leaping over a chair or two) and chased him down." Surveillance footage from the restaurants shows the entire exchange.
Williams confronted the thief just outside of the restaurant, asking him if he had "accidentally" mistaken her phone for his own. At this point, he nervously replied, "Gosh you know what I did! It was so confusing in there. I must have grabbed the wrong phone," according to Williams's account. He returned the phone, of course, because what else does one do when confronted by Serena Williams?
The proactive way Williams handled such a common issue only affirms her greatness - and perennial ability to inspire. Williams ended her post with, "When I got back into the restaurant I received a standing ovation. I was proud. I just showed every man in there I can stand up to bully's [sic] and other men. It was a win for the ladies." She added, "Always listen to your superhero inner voice."
Soooooo yesterday at dinner the CRAZIEST THING happened to me. I was sitting enjoying some Chinese food (delicious may I...
Posted by Serena Williams on Wednesday, November 4, 2015
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How Eating Chocolate For Breakfast Can Help You Lose Weight
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If you love chocolate, you LOVE chocolate - there's no in between. You think about it all the time. You'd eat an entire bar if it didn't affect your waistline. But it does. So you hold back. You deny yourself the chocolaty goodness you crave until you can't handle it anymore and end up eating that entire chocolate bar you were trying so hard to ignore. There's a solution to end this crazy, unhealthy cycle. Just eat chocolate for breakfast.
Yes, you heard it right. To deal with an insatiable sweet tooth, giving into your cravings can actually curb them, preventing sweet binges later in the day. We're not suggesting you eat half a dozen chocolate-frosted doughnuts with your coffee, but go ahead and have a little taste. Add a few chocolate chips to your overnight oats, sip on a chocolate protein smoothie, or bite into a homemade chocolate almond protein bar. Getting a little taste of something sweet in a healthy way will take your mind off it, so you'll devour fewer chocolate calories later.
Related: This Overnight Oats Recipe Is Like Eating a Reese's For Breakfast
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With Greek Yogurt, Saving Calories Is Just a Simple Swap-fitness magazine, health and fitness magazine, recipes for weight loss, weight loss smoothie and weight loss smoothie recipes
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It's no secret that we love Greek yogurt around here, and there's good reasons. It's a perfect way to get more protein and calcium in your diet, and the probiotics are nothing but good news for your insides. And not only that - substituting Greek yogurt for cream, mayonnaise, and other high-fat options saves big in the calorie department. From breakfast to dessert and everything in between, here are some of our favorite ways to add flavor, not calories, with Greek yogurt!
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What to Do in the Gym If You Really Want to Lose Weight-fitness magazine, health and fitness magazine, recipes for weight loss, weight loss smoothie and weight loss smoothie recipes
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If you're a cardio queen who hasn't heard that the secret to fast weight loss isn't on the treadmill, listen up: it's time to step into the weight room and start seeing results. Here's why.
You'll burn more calories: If you want to maximize your metabolism's potential, building muscle is the way to do it. The more muscle you have, the higher your body's fat-burning potential, so pick up some weights in order to burn more fat faster.
You'll see the results you want: Cardio may shrink your size, but if you want to shape certain body parts, it's time to focus on defining muscles. Trainer Tia Falcone, who helped former Miss America Nina Davuluri lose 50 pounds, tells us why a cardio-only routine won't cut it: "All your flaws will be the same, everything will just be smaller," she warns. Instead, she recommends picking up weights that challenge your body in order to really see the changes you've been looking for.
You can work out less: Weight training allows you to be efficient with your workouts and still see results. You'll sculpt enviable muscles that won't make you look bulky. Tia prefers weight training over strength training without weights because she says it's "what's going to get you the most amount of muscle the quickest." And celebrity trainer Katy Clark agrees: to change your body, you need to consistently go for heavier weights that fatigue your muscles by 10 repetitions.
Have we convinced you to stop being a slave to the treadmill and start lifting weights? Here's how you can incorporate weight training into your weight-loss routine:
- Incinerate Fat and Build Muscle With This Kick-Ass Workout
- The Best Arm Workout For Beginners
- Melt Fat, Build Muscle: Printable Workout With Weights
Be inspired with these weight-training weight-loss success stories:
- Kelsey's Aha Moment Began in the Weight Room
- How Katie Changed Her Habits and Finally Lost the Weight
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"Cholos Try Kale Chips & Kombucha" For the First Time, and the Results Are Hilarious-fitness magazine, health and fitness magazine, recipes for weight loss, weight loss smoothie and weight loss smoothie recipes
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Unless you live in Lulu, spend your free hours at SoulCycle, or reside in San Francisco, chances are you have no idea what kale chips and kombucha are. And even if you are a health nut, we'll wager that these foods were an acquired taste, which is why this video "Cholos Try Kale Chips & Kombucha" is a must watch. It basically nails what everyone probably thought when they were handed their first bag of crumbly kale chips and sour bottle of kombucha - except it's way funnier. The hilarious commentary includes things like "This looks like weed . . . you're trying to get me arrested" and one of our favorites, "It says 'organic and raw' - I'm organic and raw." Keep watching to see how the kombucha and kale chips fared, while we keep hoping that every food review could be this funny and honest.
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10 Sleek, Health-Conscious Gifts from Oprah's Favorite Things-fitness magazine, health and fitness magazine, recipes for weight loss, weight loss smoothie and weight loss smoothie recipes
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In the days following Halloween, there is a collective and practically immediate shift towards the Holidays - and while Thanksgiving definitely has its moment, people are already ravenous for the time of year that brings with it candy canes, tinsel, holly, and . . . Oprah's favorite things.
This year, Oprah Winfrey's iconic list includes luxe beauty products, cozy home finds, and a great selection of health-conscious items. This comes as no surprise since Oprah joined and bought an impressive 10 percent of Weight Watchers this October. (And has already lost weight on the plan.) Since giving the company her stamp of approval, Weight Watchers' stock has skyrocketed. So, yeah, we are just fine with taking a cue from her.
Related: 24 of Oprah's Favorite Things Under $50
Related: You're Going to Want Every Single Gadget From Oprah's Favorite Things List
Related: 7 Home Items You Need From Oprah's 2015 Favorite Things List
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jeudi 5 novembre 2015
Panera Bread Announces Another Major Change to Its Ingredients List-fitness magazine, health and fitness magazine, recipes for weight loss, weight loss smoothie and weight loss smoothie recipes
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Just months after announcing that it is removing artificial ingredients and antibiotics from its food, Panera Bread moves another step further in its quest to improve its food - the fast food chain will also make commitments to animal welfare.
As part of this new initiative, Panera Bread says that it wants to reduce confinement across its food chain, meaning by the end of 2015, pregnant pigs will be crate-free and cows raised for beef will be 89 percent grass fed and 100 percent free range as well. The company, which uses 120 million eggs in its dishes and baked goods every year, also plans to make all of its egg-laying chickens cage-free by 2020. In addition, all of its chickens and turkeys will be raised without antibiotics by the end of the year.
The chain said it is making this commitment as part of a larger initiative that has been happening for more than a decade. "While there is more work to be done, we are within reach of a menu without antibiotics and unnecessary confinement," said CEO Ron Shaich. "We are committed to transparency - which means sharing where we are and where we plan to go. We encourage other companies to join us by transparently sharing their progress."
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You'll Completely Relate to This Women's Made-Up Magazine Cover-fitness magazine, health and fitness magazine, recipes for weight loss, weight loss smoothie and weight loss smoothie recipes
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Scan the latest crop of women's lifestyle magazines or websites, and chances are you'll be inundated with advice on how to achieve your best body - in no time at all - by filling your cabinet with belly-shrinking superfoods and stacking your day with the latest and greatest workout trends. And let's not forget that all of these messages will be bordering a gorgeous model. Even with the best intentions, we at POPSUGAR can unwittingly emphasize an ideal that isn't always realistic.
Tired of what she was seeing, blogger Anastasia Amour made her own magazine cover - starring herself! - that's full of empowering and relatable headlines, which send the message that there is no ideal way to look, feel, or aspire to be - simply that you are enough as you are now. While we have definitely seen a more positive turn in the media when it comes to body image, there's still a ways to go. Hopefully it won't be too long before Anastasia's mock magazine becomes something women everywhere can buy.
On the cover of Australian Women's Health mag this month, I saw some ridiculous headlines filled with the usual fear...
Posted by Anastasia Amour on Sunday, November 1, 2015
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Celebrate National Doughnut Day With These Healthy Recipes-fitness magazine, health and fitness magazine, recipes for weight loss, weight loss smoothie and weight loss smoothie recipes
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It's National Doughnut Day! And what better way to celebrate than with some healthy recipes of this favorite dunkable treat? Whether you're vegan, gluten-free, or not into sugar, there's a doughnut recipe in here for you!
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How One Man's "Invisible" Disease Is Changing How People View Disability
From his town in West Yorkshire, England, Stephen "Ste" Walker is changing the way people perceive disability. Walker suffers from Crohn's disease - a chronic inflammatory bowel disease that causes abdominal cramping, anemia, fatigue, and other symptoms - and recently penned a powerful Facebook post about how people negate his disability because he appears fine on the outside.
In the post - which has since gone viral - Walker wrote, "People are too quick to judge these days, just because I look normal and speak normal, that doesn't mean I don't have a major disability . . . To look at me, I look like any normal guy my age, but that's because I want you to view me like that."
Walker then went on to outline the various ways his disease interferes with his daily life. Like many people suffering from Crohn's, Walker had an ileostomy procedure to drain his waste through a stoma, or opening on the abdomen. He also has a Hickman line, or venous catheter, that runs to his heart and a nasogastric tube that can be used for feeding.
Because of his condition, Walker is also frequently dehydrated. He explained, "At least I can use medication to help me cope, but the downside to this is it has caused one of the arteries in my liver to clog up. My kidneys are also not in the best condition as I am dehydrated constantly."
As a result of his viral post, a GoFundMe account has since been created to help Walker pay for his treatment.
Related: Chronic-Illness Sufferers Are Coming Together in the Most Powerful Way Possible
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The New Rules Keeping Miranda Lambert in Shape
It looks like Miranda Lambert had a big night at the Country Music Association Awards! Besides picking up an award for female vocalist of the year, the singer stunned on the red carpet, sporting newly dyed pink hair and a black dress. Since Miranda's big weight-loss reveal in 2013, the public has kept a close eye on the talented country sensation. When the rumors swirled that she had undergone weight-loss surgery, Miranda wrote an open letter on her website explaining that they couldn't be further from the truth. Miranda lost weight "the healthy and good old-fashioned way. Watching what I eat and working out with my trainer Bill Crutchfield."
Even with a year filled with highs and lows, including promoting an album and splitting from husband of four years, Blake Shelton, Miranda has continued to experience healthy success through sustainable lifestyle changes and regular exercise. Here are some of the rules she's choosing to live by today.
She keeps healthy snacks on hand: On past tours, Miranda was notorious for keeping junk food on hand, but as of late, "almonds and bananas" are the only snacks allowed on the bus. She understands that taking temptation out of the picture is essential; she's even said, "I don't want Cheetos anywhere around me!"
She mixes up her exercise routine: When she's at home in Oklahoma, Miranda has taken up a new hobby: English riding lessons. Miranda says the sport allows her to clear her mind and do "something [that's] positive and physical and a hard workout." She still complements her equestrian endeavors with more traditional workouts with her trainer. Miranda says the two do a lot of "the stuff nobody loves" - but works - like bodyweight exercises, resistance-band moves, and circuit training.
She's learned to sip on green juice: Miranda says that she likes her vegetables - just with cheese and ranch dressing on the side. Instead of reverting back to old habits, Miranda has learned to drink green juice, since she's not a huge fan of veggies on their own. When she sips something green, Miranda feels like she's consuming "straight-up vitamins and good food," which supports her goals and keeps her energized, she says in Women's Health.
She won't obsess over the scale: Miranda has called the scale "your worst enemy when you're trying to lose weight or gain weight," since stepping on can put you in a sour mood really quickly. Instead of looking for a specific number, Miranda recently told Women's Health she's now choosing to judge her weight loss by how her clothes are fitting. If you've struggled with a similar sentiment, this might be the one tip of Miranda's to take to heart.
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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 |
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Roll With It: 21 Healthy Wrap Recipes
What we're craving these days are satisfying and easy wraps loaded with all our favorite fillings. While extra bread can load on the calories, swapping your standard bun for a tortilla wrap or tasty greens can make a huge, healthful difference in your meal. Let's get rolling! Here are 21 tasty wrap recipes that will inspire your fit palate.
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The Intense Push-Up Variation That'll Change the Way Your Abs Look
Push-ups have got to be my all-time favorite upper-body exercise since they are so effective at targeting your chest and shoulders. There are so many variations to this basic exercise, so here's another one to add to your routine. Bonus: this move helps define your core, especially your obliques, the muscles on the sides of your torso that cinch your waist.
- Come into plank position (top of a push-up), with your hands under your shoulders, and your body in one straight line. If you can't do a push-up this way, just lower your knees to the floor (as shown in the second half of the video).
- As you bend your elbows out to the side and lower your torso toward the floor, bend your left knee and touch it to your left elbow.
- As you straighten your arms, come back to plank position with your left foot next to your right. Now lower your torso down and touch your right knee to your right elbow. Then return back to plank position.
- This counts as one repetition. Complete as many as you can, then stretch out your lower back and shoulders in Child's Pose for five breaths and then stretch out your pecs by doing Seated Heart Opener for five breaths.
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What to Do Tonight 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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How Not to Hate Running If You're a Beginner
Starting out a running routine can be exciting until you realize that your enthusiasm has waned - sometimes just minutes into a hard run. Before you start dreading your jogging sessions, make sure you don't make these mistakes.
- Keep checking your watch: When you first start running, it can be easy to want to know how fast you're going and how long you have left. But keeping tabs on the ticking seconds can be discouraging, especially if you're already feeling exhausted by the first mile. Don't worry too much about how fast you're going - in fact, ignore that treadmill display or running watch for the most part, and only check on it periodically.
- Ignore body signs: Feel a twinge in your lower back or a dehydration-induced headache? Now's not the time to power through. To prevent injuries that can sideline your new running habit, pay attention to how you're feeling - grab water if you're thirsty, and stop if you're feeling injured anywhere. Be sure that you're stretching afterward as well in order to prevent day-after soreness and flexibility issues.
- Push yourself too hard: All-out sprints are great for some short runs, but if you're a beginner, it's better to start off slow. Don't worry about if you need to slow down even more - just because you're taking walk breaks doesn't mean you're not a runner. Try it yourself: this 300-calorie walk-run workout is perfect if you're just starting out.
- Compare yourself: Everyone has a different pace, so don't feel bad if you aren't keeping up with that seasoned runner who just passed you. While it can be fun (and beneficial) to run alongside someone who challenges your time, when you first start, your focus should be on finishing those miles, not winning a race.
- Pick the same route: You love that lakeside loop for its views and lack of inclines, but running it every time you head out isn't going to make you a better runner. Make sure you switch up your route to keep things interesting and challenge new muscles; you'll be more likely to stick to your running habit if you keep switching things up.
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The Lower-Body Exercise to Lift Your Butt and Tone Your Thighs
This move is tough, but let me tell you, it is so worth the sweat and struggle. A set of surrenders strengthens your legs, tones your butt, and works your core. It also keeps your heart rate up as you go from kneeling to standing over and over again. You guys! Changing levels takes a lot of effort.
Before attempting this move, find some padding for your knees. I like to fold my yoga mat in half to double the cushion.
- Stand with your hands behind your head with your elbows wide, and bring your right knee gently to the ground.
- Bring your left knee down so you are kneeling. Keep your chest up and squeeze your glutes to keep yourself stable.
- Lift your right foot up and place it in front of you. Bring the left foot forward to stand up, pressing through your right heel.
- This completes one rep. Start the next by bringing your left knee to the floor.
- Do two to three sets of 12 reps each.
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mercredi 4 novembre 2015
Study Finds Significant Link Between Polycystic Ovary Syndrome and Anxiety
A study published by the Proceedings of the National Academy of Sciences of the United States of America found that women with polycystic ovary syndrome are at a higher risk of developing depression and anxiety disorders. Leading the investigation was Dr. Elisabet Stener-Victorin - a researcher from the Department of Physiology and Pharmacology at the Karolinska Institutet in Sweden - who typically focuses on the female endocrine system and metabolic disorders.
Polycystic ovary syndrome, or PCOS, is a hormonal disorder that leads to ovarian cysts and high testosterone levels. The study states that women with PCOS show higher testosterone levels during pregnancy, which can cause anxiety-like symptoms that may also be passed on to their children.
To conduct their research, Dr. Stener-Victorin and her team exposed pregnant rats to high levels of testosterone and studied the behavior of their fetuses. They found that both the male and female offspring exhibited noticeable, anxious behavior. Interestingly, the anxious behavior was lessened once the rats were exposed to flutamide and tamoxifen - prescription drugs that counteract high testosterone.
While the study confirms another unfortunate way PCOS can affect women, we're hoping that the new findings can lead to additional treatment methods and that this will open the door to
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Even After 10 Years of Running, the First 10 Minutes Still Suck
Throughout high school, I was tasked with having to take a mile test - at the beginning and end of each year. The goal was to ramp up your running speed. And guess what? I cheated. While I'm not proud that I lied to my gym teacher Mr. Facet - I said I was on my last lap when it was really my second - there was no way in hell he was going to get me to run it. My strong hatred for running continued through college until I gained so much weight eating crap, I had to do something about it. A dear friend who was sensitive to my struggle casually suggested I do a little cardio to burn calories. You mean run?! Ugh. I hated the idea of pounding the pavement, but I hated how I felt in my unhealthy body even more.
So I sucked it up, picked up a pair of New Balance sneakers from Marshalls, stuffed my Double Ds (that used to be Cs) into two sports bras, stepped out my front door, and ran around the block. And those 10 minutes were so brutal. My legs hurt, my back ached, and I was breathing so heavily, I thought my lungs would explode. I envisioned the local news team posting a pic of me with the headline, "Girl Takes Casual Run, Dies Sad Death."
I thought, "How the hell do people run marathons?" It must get better. So I stuck with it and was amazed at how quickly my endurance built up. After a couple weeks, I could confidently jog around the block - without stopping! Yes! I, the running-hater was actually running, and although I was in no way loving it, I could now call myself a running-tolerator. There was a huge sense of pride being able to say I ran for 10 minutes straight without dying. My body felt stronger, and more importantly at the time, it looked slimmer.
My lofty goal was to run for 30 minutes straight - without stopping and without pain. After a few months it happened. I went from running-tolerator to - gasp - running-lover! What worked for me was that I took it very slow (I could have probably walked briskly at the same pace), and took each day as it was. Some mornings, I'd run three times around the block without stopping, and other times getting around once was a huge feat.
I've been running on and off now for 10 years, and even at this point - training for my first half-marathon - those first 10 minutes are still the worst. My body just rebels with shin pain, sore feet, tight hamstrings, and a foggy brain. And it's not just me. Every runner I talk to agrees, and some say it takes them up to three miles to warm up and feel good on a run. But once you hit that moment, where your muscles feel strong and open, you feel light on your feet, and your energy's high, you feel so happy, free, and alive, like you can keep going and going; that moment makes those first 10 godawful minutes so incredibly worth it.
If you've always hated running, it doesn't have to be that way! Start off slow like I did, and just breathe through those first 10 minutes. Make sure you don't skip out on the warmup, know how to fuel yourself for a run, know what to eat afterward (I'm so into this hydrating watermelon smoothie right now), and remember how to stretch to prevent soreness and injuries.
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10 Ab Exercises You Need to Know
Crunches are so passé. And, let's face it, a little boring and not so effective. Watch this video to learn 10 exercises - no crunches in the bunch - that will strengthen your core and sculpt your abs. We recommend adding two to three of these moves to your next strength training session.
These Reasons to Work Out Have Nothing to Do With Getting a Perfect Body
It can be easy to stress out about working out in order to feel confident in a bikini or skinny jeans - but there are many more reasons to exercise that have nothing to do with your waistline. A regular workout routine is essential for feeling your best and living a long, high-quality life; here are a few reminders of why exercise should be a part of your day, whether or not you're trying to drop pounds.
- More energy: No, that three-mile run isn't going to wear you out. On the contrary, research has shown that the more you exercise, the more energy you have. So if you find yourself feeling sluggish all day or can't keep your eyes open when the afternoon hits, try adding a few exercises to your routine.
- Disease prevention: Exercise is a cornerstone of any healthy lifestyle, and it can help prevent a wide variety of diseases and illnesses. Not only does regular exercise help strengthen your heart, but it can also alter the type of bacteria in your gut, which may be beneficial in helping reduce inflammatory and other diseases (in addition to helping with weight management). Add to that the fact that exercise sheds disease-causing internal fat, and it's clear that a regular workout routine can keep you on the healthy track.
- Mood boost: Stressed, annoyed, angry? Go exercise. The endorphins released when you exercise can help put you in a better mood, which can lead to all sorts of happier living moments, from socializing to a better love life.
- Better sleep: Even though exercising can rev you up, it's the perfect remedy for too many restless or sleepless nights, since it'll help you burn any excess energy you have during the day.
- Increased pain tolerance: A study found that regular cardio three times a week significantly increased participants' tolerance to pain. For anyone who's been knocked down by post-workout muscle soreness, it may seem surprising that exercise can help you feel less pain in the long run, but researchers think regular exercise could be a possible prescription for people who live with chronic pain.
- Better brain function: Problem-solving, crafting the perfect email, or nailing a presentation can be easier if you've exercised beforehand. The endorphins that pep you up also help clear your mind, so you can think better and smarter.
A Warming Detox Breakfast For a Fresh Start on Chilly Mornings
Sometimes nights out lead to mornings filled with dietary regret. If that's the case, then you'll want to help undo the bad with a healthful breakfast made with detoxifying foods. With chilly mornings a near certainty for the next few months, a breakfast that warms you while helping you get off to a good start is in order, so here's a warming detox breakfast to make the next time you feel bloated and blah from the night before.
Oatmeal with fresh fruit: Whole grains help regulate your digestive tract, a major key in a detoxifying diet. Choose a bowl of natural, plain oatmeal - not the prepackaged sugary kind - and add slices of apple or another fruit. Fresh fruit contains high levels of antioxidants and fiber, which help flush toxins from your body. Get more healthful oatmeal recipes here.
Green tea with lemon: Green tea contains high levels of catechins, which speed up liver activity and promote the production of detoxifying enzymes. Add a squeeze of lemon for an alkalizing kick.
Ginger green juice: Need extra detoxifying help? Whip up this spicy green juice; while it's served cold, the addition of ginger to the simple recipe warms your body, and the lemon, ginger, and parsley in the juice all help your body detox. Make this in the morning, and take it along with you to work in a mason jar for a midmorning pick-me-up.
When Healthy Eating Becomes an Eating Disorder
Most people have never heard the term "orthorexia." After all, blogger Jordan Younger hadn't heard of the disorder that would change her life just one year ago, when she was a dedicated vegan running plant-based blog The Blonde Vegan.
A year later, we spoke with Younger on how orthorexia has not only become a huge part of her life - but also a huge part of her brand identity.
What is orthorexia, exactly? Defined by Dr. Karin Kratina as "an 'unhealthy obsession' with otherwise healthy eating," orthorexia can cause severe psychological trouble surrounding eating habits - although, as of now, it's not recognized as a clinical diagnoses. In Younger's case, she developed an obsession with healthy eating - one that made Younger ignore her body's signals and ultimately (and ironically) sacrifice her physical and mental health. "Orthorexia was extremely noticeable in my everyday life. It hindered me from being my happy, vibrant, social, balanced, alert self. It held me back in far too many ways," Jordan told us.
After months of insatiable hunger, muscle and bone pain, and lack of energy, Younger discovered orthorexia while searching her symptoms online: "I was searching my symptoms online to see if anyone else experienced the struggles I was dealing with, and orthorexia popped up," she says. "I thought I was late to the game in learning about it, but it turns out I was still one of the early discoverers. It fit the bill for me in every way. I had an obsession with healthy, pure, plant-based food from the earth, and I had developed a fear and intense avoidance of anything that didn't fall under that category."
Receiving a diagnosis and making the decision to transition away from veganism was just step one. After all, veganism was more than a diet to Younger - it was a lifestyle, a career, and a brand. "Coming forward about my eating disorder and my transition from veganism caused me a ton of anxiety. I was terrified about what my audience would think, and I was fearful that I might lose the brand I had worked so hard to build when I knew it was time to bare my soul via this post," she says.
After debating how to sync her vegan brand and career with her now nonvegan lifestyle, she bravely went public with her disorder and the lifestyle changes it required - including changing her brand from The Blonde Vegan to The Balanced Blonde. But making the decision to publicly transition away from veganism wasn't without backlash - Younger received death threats and angry messages, lost followers, and even had friends turn their back on her.
Thankfully, the death threats and angry messages have finally started to settle into the dust (only a year later . . . ), and Younger has emerged as a voice for the serious, but relatively unknown condition orthorexia. Since becoming The Balanced Blonde, she's begun vlogging, working with new brand partnerships, receiving nationwide press, and helping encourage others to learn about orthorexia and find a healthy lifestyle that works for their individual body. "I am so much more comfortable and fulfilled now that I have a platform to express what I truly believe in: balance, listening to our bodies, and setting ourselves free of the labels we so easily allow to bind us," she says.
For more info on POPSUGAR select blogger Jordan Younger's journey, check out her blog The Balanced Blonde and follow her on Instagram.
The Amazing Way One Anorexia Survivor Is Using Instagram to Promote Body Positivity
Megan Jayne was diagnosed with an eating disorder at 14 and battled anorexia for the next two years. At her lowest point, she weighed 61 pounds and was told by doctors that she had weeks left to live. She was kept alive by a feeding tube and eventually became accustomed to a regular diet. These days, she can be found blogging about body positivity, feminism, and the cathartic power of social media.
On her website, Body Posi Panda, Jayne details her recovery journey and her initial fear of falling back into the same unhealthy patterns. She explained, "My weight never relapsed back down to dangerously low, but my mind never truly recovered. Being weight restored and being recovered are two very different things, and in a culture that's so fixated on what our bodies look like, it's no wonder that so many people never feel truly recovered." Everything changed when she stumbled upon the body-positive realm of Instagram.
Like those who inspired her, Jayne's own Instagram is adding to the conversation about body diversity and acceptance. In it, she posts fearless photos, quotes, and commentary on certain narrow ideals of beauty for her 40,000 followers.
Click through to see some of Jayne's inspiring snaps and profound captions.
Related: You'll Be So Inspired by What This Woman Looks Like Now After Her Battle With Anorexia
You Have to Watch Gymnastic Sensation Simone Biles's Floor Routine
Get ready for Rio, because US gymnast Simone Biles just may take next year's Olympic Games by storm. The 18-year-old just made history over the weekend, becoming the female gymnast with the most gold world records in history. One look at her explosive floor routines and it's easy to see why everyone is talking about "The Simone Show." We can't wait to watch her as she attempts to nab a spot on the always talented US women's gymnastic team! Take a look at how Simone racked up 10 golds over the weekend, and see her stick her dramatic endings below.
Transformation Tuesday: Simone Biles closes out each of her three World all-around title wins!
Posted by USA Gymnastics on Tuesday, November 3, 2015
Lose Weight With These 50+ Meals Under 500 Calories
No matter when you eat your biggest meal of the day, your calories should still work for you. These meals are jam-packed with nutrients - from energy-sustaining protein to disease-fighting antioxidants - while still ensuring you keep calorie counts low. Each of these comforting and filling meals is well under 500 calories, meaning you'll be full and satisfied afterward without sacrificing weight-loss goals. Check out the recipes below!
- Additional reporting by Michele Foley, Lizzie Fuhr, and Jenny Sugar
10 Luxe Fitness Brands You've Never Heard Of
For years all we've heard is Lululemon this and Lululemon that, but aside from this iconic activewear line, there are a ton of other high-quality athleticwear brands we love that you might not know of - yet! If you're not sure where to start, check out these labels that do their best to flatter women of all different shapes and sizes.
The Workout That Helped This Woman Lose 230 Pounds
Weight-loss success happens when you truly love to live a healthy lifestyle, as Cynthia Ortega found out. Here, she tells Zumba's lifestyle blog, Zlife, about her struggles with weight and how she finally found what works - and lost 230 pounds!
Cynthia: Before
Born and raised in Houston, Cynthia Ortega used to look in the mirror and hate what she saw. "I felt horrible and sad," she says. "I used to dread going to restaurants with my husband because I knew I wouldn't fit in the seat." Often smiling on the outside, deep down inside, she wasn't happy. She was trapped in her own body, desperately wanting to be someone else. Even her husband, who was very supportive, felt helpless.
Heavy mostly her whole life, she had never exercised and had many failed attempts with crash diets. One day, while standing in line to order pizza with her husband, a little girl pointed at Cynthia and said to her mom, "Look mom, that's a big lady!" Everyone heard it and Cynthia was mortified. In 2009, she was hospitalized with the swine flu and couldn't even fit through the MRI machine. She went into an induced coma and had to learn to walk and eat again. Due to her weight, she also discovered she had sleep apnea and diabetes.
Cynthia: Before
At a crossroads in her life, it finally clicked for Cynthia that she had to get healthy for herself and her young son who looked up to his mom and needed a positive influence. In 2013, she stumbled across a gym near her home and peeked in to see people taking a Zumba class. "It just looked like a lot of fun and something I could do." She and her friend signed up and, within one month of taking two classes per week, she lost 30 pounds! And that was just the beginning of her transformation.
Cynthia: After
Now 230 pounds lighter, she takes Zumba classes 12 times per week and puts more thought into her diet. She even started a YouTube page to chronicle her weight loss, called "BestFriendFitness" in the hopes of inspiring others out there to get healthy.
At 29 years old and married for eight years, Cynthia is inspiring her husband and family members to be healthy and eat foods in moderation. "Now, when my husband takes me out to a restaurant, I don't have to care about the chairs and if I'll fit in them. I love taking selfies and when I look in the mirror I feel great." She recently went back to the doctor for some tests and stayed four extra days to find out that all her health issues had disappeared and her heart rate was that of a fit person's!
Cynthia: After
So what is Cynthia's advice to others who are suffering from weight issues? "Find what works for you and something you're passionate about. You have to be persistent. You can't expect results from one day to the next. Zumba Fitness is challenging for me. My friends think I make it look easy, but I get out of breath . . . sore . . . tired. It's something that I truly love."
Cynthia: After
More from ZLife:
Here's an Indoor TRX Workout That Will Challenge Your Entire Body
You've become quite fond of suspension training but you've lost the motivation to leave the house and go to a class. The good news is that you can re-create TRX-style moves right in your home. Depending on the tools you have around you, you can challenge your muscles and get your heart rate pumping. Here's a five-move workout series that will get the job done.
5 "Fat Habits" Destroying Your Diet
If you're gaining weight and are unsure why, there could be a variety of explanations. Thankfully, dietitian Julie Upton, MS, RD, of Appetite For Health, offers five possible explanations for the upward creep of the scale and a few simple changes to prevent it.
If you weigh more than you want to, you've probably acquired a few "fat habits" over the course of your lifetime. These habits are behaviors and food choices that actually change the chemistry in your brain and can lead to intense cravings for high-calorie foods, an amped-up appetite, and the inability to stay satisfied - a triple threat for weight gain.
The good news is that by changing these behaviors (you can do it!), you can lose weight naturally - without going on a diet! Here are five habits worth changing:
1. Too Many Happy Hours
An unhappy side effect of happy hour is weight gain, and right where you don't want it: in your belly. Alcoholic beverages - beer, wine, or spirits - have been shown in some studies to increase the hunger hormone ghrelin; light up areas of the brain that trigger cravings for high-fat, high-calorie foods; and chip away at your willpower. That's why about 30 minutes after you drink your Cosmo, the chips and dip, fries, or potato skins become irresistible.
A study in the American Journal of Clinical Nutrition reported that drinking alcohol is more likely to cause overeating than watching TV or skimping on sleep. While moderate drinking (one drink per day) is less likely to increase your food intake - and pile on pounds - binge drinking (defined as having four or more drinks on one occasion) can certainly make your waistline go AWOL. According to the Centers for Disease Control, up to 24 percent of women ages 18 to 34 report binge drinking.
2. Lack of Zzz's
A sleep shortage will not only leave you feeling tired, but hungry, too. Several studies have concluded that sleep deprivation increases hunger hormones and negatively affects the region of the brain that processes negative consequences of one's choices. For instance, you might not even register the 450 calories and six grams of sat fat in a fudgy brownie - instead, you'll just think about how great it would taste.
The good news? The more sleep you get, the less you'll crave unhealthy foods. And really, who couldn't use a little more shut-eye? Make it a priority to get to sleep 30 minutes earlier tonight. Experts recommend at least seven to eight hours a night for most of us, but ideal sleep time is highly individualized.
3. Too Much TV
If you can't get enough Homeland, Game of Thrones, or House of Cards, don't be surprised if you can't get the scale to head south. Adults who log the most TV time are more likely to be overweight or obese. In fact, a six-year study of 50,000 middle-aged women published in JAMA reported that for every two hours they spent watching TV per day, they upped their risk of becoming obese by 23 percent. Researchers believe that television viewing stimulates appetite and increases the desire for high-calories treats. Meanwhile, eating while watching TV leads to overconsumption, as it takes more food to feel satisfied when you're distracted (working, watching TV, driving, or online shopping; more on this below). Experts recommend limiting TV to no more than two hours per day to keep calories and weight in check.
4. Distracted Dining
Between posting, texting, tweeting, and everything else we do - instead of doing what we're supposed to be doing - it's not surprising to hear that we've become a nation of mindless eaters. But being checked in while eating is one of the easiest ways to peel off pounds. A study reported in the American Journal of Clinical Nutrition randomly assigned adults to either play a computer card game while eating lunch or doing nothing while eating. The results? Those who were distracted ate faster, consumed more calories, felt less satisfied, and ate up to 100 percent more during their next eating occasion, compared to those who ate their lunch without being distracted. Eat sitting down, with a plate and silverware, and pay attention to feelings of fullness.
5. Eating Out More than Once a Week
For every time you eat out, plan on consuming an average of about 200 more calories than if you'd eaten at home, according to a new study published in Public Health Nutrition. The researchers say the additional calories stem from larger portions, higher fat and calorie counts, and less produce servings. A recent study in the International Journal of Obesity reported that more than 50 percent of adults who eat three or more away-from-home meals per week as well as those who eat out the most have higher BMIs than those who eat out less frequently. That would equal at least 600 additional calories per week, or 31,200 additional calories in a year, the equivalent of about nine pounds. Plan to eat in more often; choose quick and easy recipes or cook on weekends for the week ahead.
Are the Calories in Bananas Worth the Bite?
From smoothies to breads and muffins to all on their own, bananas are a heathy eater's dream food. They also happen to top the list of America's favorite fruits. But unfortunately for this all-natural snack, bananas get a bad rap. Many nutrition experts and trainers talk back and forth about whether bananas are a food to savor or skip. But don't fret - if you love bananas, it's still totally fine to enjoy.
One medium-size banana contains 105 calories with 27 grams of carbs, similar numbers per serving as apples and pears. And though they sometimes are maligned due to the higher amounts of sugar, don't be intimidated. Bananas do contain complex carbohydrates and are also full of potassium and vitamins B-6 and C. Talk to any runner, and they'll tell you that a banana makes a great pre-workout snack (it's a favorite of ultramarathoner Dean Karnazes) because it offers the boost of energy needed to power through a workout without weighing the body down.
Bananas also make for a great healthy substitute when baking or cooking. Supermodel Miranda Kerr's recipe for apple and banana oat muffins uses the natural sugar in the banana, so there's no need to pile on the sweet stuff. It's also a great replacement for butter and oil in breads and other baking recipes.
While bananas are not the lowest-calorie fruit available, there's no harm in enjoying the creamy treat in a smoothie or as part of a delicious dessert; the key is moderation.
Need some ideas for enjoying your bananas? Check out these healthy recipes:
- Banana "ice cream"
- Banana bread protein smoothie
- Single-serving vegan banana bread
- Peanut butter banana smudgies
- Vegan ice cream sandwiches
- Strawberry banana creams
mardi 3 novembre 2015
We Dare You to Make Your Plank Even Harder
When you're at the gym, there is no need to work on only one body part. Multitasking moves not only save time, they also challenge the body in new ways. Add some rowing action to your plank to target not only your arms and back, but your core and glutes, too. Talk about a full-body exercise!
- Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
- With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
- Keeping your neck long and energized, return the weight to the ground and repeat the movement on your left side.
- Do 10 reps per arm, and repeat for three sets.
Try this exercise first without dumbbells, and focus on your torso staying level as you alternate your arms in the reverse row. Then choose appropriate weight for your strength level, between five and 10 pounds.
The Most Fun Way to Work Your Upper Body and Core
This exercise does double duty. Not only is it one of the most effective ways to work your upper body and core, but it also improves your balance so you can master Handstand. Don't be intimidated if this looks a little out of your comfort zone or ability level. Below are some modifications so you can build up to it.
- From a standing position, bend at the hips and place your palms flat on the floor in a short Down Dog position. Make sure your fingers are spread wide and you're pressing firmly into the fingertips. Gaze at a spot on the floor slightly in front of you.
- Gently rock your weight forward as you push off the balls of the feet, trying to get space between your feet and the floor. Take small hops at first to get comfortable with having all your bodyweight in your hands.
- If you're nervous about kicking up and falling over into a backbend, do this move in front of a wall.
- Take bigger hops as you're ready. Think about getting the hips over the shoulders, and if possible bring the soles of the feet to clap together. Use the core to slowly and softly lower the feet back to the floor.
- For a challenge, kick up and see how many foot claps you can get. If that's easy, see if you can hold the position with the soles of the feet together for a few seconds.
- Practice hopping for 30 seconds, take a break, then do another set of 30 seconds.
Related: Upper Body and Core-Carving Yoga Poses
Adele Speaks Out Against the Myth of Perfection in the Pop Industry
Adele is anything but inconspicuous: all it took was one moody music video for the honest, ridiculously talented singer to basically break the Internet. The same can be said for her refreshingly frank interview style - which has been deeply missed these past few years during her professional hiatus.
In her recent cover story for Rolling Stone, the singer spoke against the way critics use her own image to comparatively demean other mainstream singers. She said, "I'd rather not be the person that everyone gets pitted against. If they do decide to get their body out, I would rather not be that person because that's just pitting a woman against another woman, and I don't hold any more moral high ground than anyone else. So that has pissed me off a bit. Not that I'm going to start getting my tits out now!"
A longtime advocate of body confidence, Adele also talked about how her career might be different if she embodied an ideal of industry "perfection." She said, "Would I show my body off if I was thinner? Probably not, because my body is mine. But sometimes I'm curious to know if I would have been as successful if I wasn't plus-size. I think I remind everyone of themselves. Not saying everyone is my size, but it's relatable because I'm not perfect, and I think a lot of people are portrayed as perfect, unreachable and untouchable." Something tells us that Adele - and her career - are doing just fine.
Cut Calories in Half With This Simple Baking Trick
Ovens are working overtime in the Fall with cooler temps and all those food-centric holidays. Cookies, muffins, cakes, bars, and quick breads are on the menu, and unfortunately, even when you try to cut calories by making ingredient substitutions like avocado for butter or applesauce in place of oil, a serving size will still run you 100 to 300 calories or more!
Here's an easy way to slash calories in half. Look at the serving size on your recipe, then double it by making the original serving sizes half the size. So instead of making one dozen muffins or cupcakes, make 24 minis. For cookies, scoop out smaller balls of dough and make 48 instead of two dozen. Instead of cutting 15 brownies (three rows of five), cut them smaller to make 20 (four rows of five) or 24 (four rows of six). When baking oatmeal pumpkin bread, cut the usual eight slices, but then cut those in half, so you get 16. Or instead of using a typical loaf pan, bake the batter in a 9-by-13-inch pan so you can cut 15 squares instead of eight slices. This will allow you to get a little taste of that home-baked goodness without going crazy overboard on calories. Just be sure to monitor baking times if you're using a different sized pan, since they will change depending on the size and volume of your treats.
Related: How to Replace Sugar in Baked Goods
50 Things to Say to Yourself to Support Your Weight-Loss Journey
I've got that "Cheerleader" song stuck in my head, and it's true: on the quest to lose weight and get fit, you're your own best cheerleader. Because if you don't believe in yourself, you won't have the motivation to keep going. For those times when the journey just seems so frickin' impossible and you're starting to lose faith that you can do it, whether you're on the treadmill or looking at yourself in the mirror, keep these phrases on hand to encourage yourself to keep at it.
- I'm doing it for me.
- I'm capable of more than I know.
- Progress is progress.
- One pound at a time.
- My future self will thank me.
- Today's a new day.
- I am strong inside and out.
- Change my mind, change my body.
- I got this.
- I'm almost there.
- I know how badly I want this.
- Make this time count.
- It'll get easier.
- Don't stop.
- Change or remain the same.
- Every day I'm one step closer to my goal.
- I don't have to like everything about myself to love myself.
- I am awesome!
- I am healthy.
- I know I can do this.
- I'm proud of my accomplishments.
- I work out because I love my body.
- Stick with it.
- I know it's hard, but it will pay off in the end.
- I'm worth it.
Related: 45 Quotes That Will Have You Running to the Gym
- Complaining doesn't burn calories.
- I'm on fire!
- I'm stronger today than I was yesterday.
- Every change helps.
- The struggle you're in today is developing the strength you need for tomorrow.
- Be patient.
- Keep going.
- A workout is just an hour out of my day.
- Just five more minutes.
- I can push my limits.
- Make it possible.
- Damn, look at those chiseled arms!
- My body is amazing.
- It's never too late to make progress.
- Don't give up.
- Strive for progress, not perfection.
- Stay committed.
- Mistakes are OK.
- Remember why I started.
- I am grateful for what my body allows me to do.
- I won't let my mind bully my body.
- I respect my body.
- I choose happiness.
- I am beautiful right now.
- Look how far I've come. Look at how far I can go.
Related: A Little Goes a Long Way! Motivational Fitness Quotes
Khloé Kardashian's Thoughts on Body Confidence Are Seriously Refreshing
While promoting her upcoming talk show Kocktails with Khloé on FYI, Khloé Kardashian sat down with Yahoo Style's Joe Zee to chat about her body image, sibling competitiveness, and some . . . questionable weight-loss methods.
In the new episode of I Yahoo'd Myself, Khloé admits that she never saw herself as "the fat one," although she was continually regarded as such. In an extended feature for the website, she said, "Before the show, I always felt really good in my own skin but people called me 'the fat one,' so I would almost beat them to the punch. In interviews I was like, 'I know I'm the funny fat one.'" She added, "I always thought I had a pretty normal body - I could have lost weight six years ago; I could have done all of that. I don't want to do something for somebody else."
Now Khloé's getting seriously fit on her own accord - check out her full-body workout for yourself - and it's given her a refreshing perspective on body confidence. Khloé said, "It really comes from loving yourself from within. If Instagram were to take a picture of your soul, what would that look like? I know my soul is beautiful. I know I'm a good person - but that came from fat Khloé and that's going to come from skinny Khloé."
While we applaud her advice, Khloé also dished on some of her more unconventional weight-loss practices - which we don't recommend - like waist trainers and sauna suits. Khloé has been a fan of waist trainers for quite some time and frequently promotes them on Instagram. Comparing a sauna suit to Missy Elliott's garb in her music video for "The Rain," she explained, "It's basically like you're wearing a black garbage bag, and if you're just doing cardio, you'll burn double the calories. I'll do that at Equinox and people think I'm nuts."
The Best Belly-Fat-Fighting Interval Workout For Beginners
There are 1,001 ways to work out on a treadmill, but my favorite is intervals. Changing your pace every few minutes busts through the boredom often associated with indoor running, and once you set your pace on the treadmill, it's difficult to cheat. In this workout, the running speed pushes you beyond your comfort zone with a gradual build, and the minute-long recovery is just long enough to lower your heart rate and rev up for the next interval. Another reason to love intervals: they help fight belly fat. This workout combines running with walking, so if you're new to intervals, then you should definitely give it a try.
| Time | Speed (MPH) | Incline |
|---|---|---|
| 0:00-5:00 | 3.5 | 1.0 |
| 5:00-10:00 | 4.0 | 2.0 |
| 10:00-12:00 | 6.5 | 1.0 |
| 12:00-13:00 | 3.5 | 1.0 |
| 13:00-15:00 | 6.6 | 1.0 |
| 15:00-16:00 | 3.5 | 1.0 |
| 16:00-18:00 | 6.7 | 1.0 |
| 18:00-19:00 | 3.5 | 1.0 |
| 19:00-21:00 | 6.6 | 1.0 |
| 21:00-22:00 | 3.5 | 1.0 |
| 22:00-24:00 | 6.7 | 1.0 |
| 24:00-25:00 | 3.5 | 1.0 |
| 25:00-27:00 | 6.7 | 1.0 |
| 27:00-28:00 | 3.5 | 1.0 |
| 28:00-30:00 | 6.8 | 1.0 |
| 30:00-31:00 | 3.5 | 1.0 |
| 31:00-33:00 | 6.9 | 1.0 |
| 33:00-34:00 | 3.5 | 1.0 |
| 34:00-36:00 | 7.0 | 1.0 |
| 36:00-42:00 | 3.5 | 2.0 |
As always, feel free to adjust the speed up or down as you feel necessary; just make sure you're challenging yourself. If this workout doesn't float your boat, then check out our other treadmill workouts.
Click for an image-free printable version of this workout.
10 Grams or More! Fall Soups With Sky-High Protein
A healthy and hearty soup is a perfect weeknight supper, and these recipes are just as delicious as leftovers the next day. If you're trying to squeeze in a strength-training session, you'll be glad to know that all of these soups have more than 10 grams of protein - the ideal amount to help your muscles refuel and recover. This way you can run to the gym and have the perfect lunch waiting for you at work.
3D printed teeth kill bacteria
The research team, led by Andreas Hermann, has developed a process to manufacture 3D-printed teeth and braces capable of destroying bacteria using a special type of antimicrobial resin.
To test the antibacterial capacity of the resin the researchers applied a mixture of saliva and tooth decay-causing bacteria Streptococcus mutans on the samples of the replacement teeth and found that the material was effective in destroying 99 percent of the bacteria colonies on the sample.
The material can kill bacteria on contact but is not harmful to human cells, Hermann told New Scientist.
It's not all smiles though. In a review of the study Nicholas Staropoli, a research associate for the American Council on Science and Health, points out that while the teeth could prevent oral infections, such as endocarditis, and preserve dental implants, it could also wipe out helpful bacteria that help protect a person from harmful pathogens.
As of now the material is still a prototype and according to the researchers further testing will be required before human trials can be conducted.
In addition to inhibiting bacterial damage to teeth implants, the researchers believe the material may also be suitable for orthopaedic and non-medical applications, such as water purification, food packaging and children’s toys.
The research paper entitled 3D-Printable Antimicrobial Composite Resins is published in the journal Advanced Functional Materials.
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What's a Complete Protein? Inquiring Vegetarians Want to Know
There probably isn't a vegetarian on the planet who hasn't been asked "Are you getting enough protein?" While the amount is important - women need, on average, about 45 to 65 grams of protein a day - so is the type.
If you take a trip back to your old science class, you might remember that protein is made up of smaller components called amino acids, 12 of which are manufactured by the human body. Another nine, called essential amino acids, must be obtained from food. A complete protein is a protein that contains all of the essential amino acids. Animal proteins are complete, including red meat, poultry, seafood, eggs, and dairy, so what's a vegetarian or vegan to do? There are a few nonanimal sources that offer complete proteins, so it's important to get your fill of soybeans, blue green algae, hempseed, buckwheat, and quinoa if you're diet is meat-, milk-, or egg-free.
Then there are foods known as incomplete proteins, including beans, whole grains, nuts, seeds, peas, and corn. Combine two or more incomplete proteins and boom - you've got a complete protein. Enjoy them together in one meal or the combination can be consumed over the same day, such as black bean soup for lunch and brown rice with dinner. Here are some other food combinations that work:
- Beans with whole grains: hummus (contains chickpeas and tahini, which is made from sesame seeds) and pita bread, red beans and rice, chickpea and quinoa veggie burgers on a whole-wheat bun, split pea soup with whole-grain bread, lentil barley soup, black beans and polenta, and tortillas with refried beans
- Nuts or seeds with whole grains: sunflower seed butter on crackers, almond butter on toast, peanut noodles
- Beans with seeds or nuts: hummus, salad topped with sunflower seeds and chickpeas
Note that having a varied vegetarian or vegan diet is key to getting enough protein. As long as you focus on eating enough calories and consuming a variety of plant-based foods, like legumes, whole grains, vegetables, fruits, nuts, and seeds throughout the day, chances are you'll be getting the nutrients you need.
15 Healthy Sandwich Ideas That Make Lunchtime Special
When you need to change up a stale lunchtime routine, a sandwich is the perfect place to start. Something as simple as two pieces of bread leaves room for an indefinite amount of stacked creations. And when done the right way, it makes for a filling, healthy, and nutrient-rich option. Let the brown-bagging begin.
The 10 Scary Things That Happen When You Don't Get Enough Sleep
We only spend a third of our life actually sleeping, but the art of catching z's can rule the majority of our lives. Between figuring out our circadian clock, juggling work and home, and battling insomnia-inducing factors, we can't get enough of perfecting our sleep routine.
And we have good reason. Not getting enough sleep can lead to a multitude of not-so-great things. Why is sleep so important? Here are 10 consequences of not getting enough sleep.
- You'll eat more. Three-hundred calories more, to be precise. A recent study found that sleep-deprived subjects, when allowed to eat whatever they wanted, ate more than when they had a full night's sleep, even though they stuck to their normal eating schedule.
- You may not live as long. Researchers may have found the secret to long life - a study found that women who slept fewer than five hours a night were less likely to live as long as those who got more.
- You'll weigh more. Logically, if you are regularly consuming more calories every day it stands to reason you may weigh more, but the weight gain is not only caused by what you consume. Not enough sleep also causes stress on the body, which triggers it to slow metabolism and store fat.
- It shrinks your brain. Researchers found that chronic insomniacs had smaller, less-dense brains, which affected crucial parts of their neurological systems like decision-making.
- It raises your blood pressure. A study found that adults who missed an hour of sleep each night for five years ended up increasing their risk for hypertension by almost 40 percent.
- It increases your risk of getting sick. Not enough shut-eye has been proven to leave people susceptible to cold viruses.
- It can worsen your memory. Ever feel like you can't remember your to-dos after a night of tossing and turning? Those REM waves we experience at the beginning of a sleep cycle can boost memory and creativity, so if you've underslept the night before, try a quick power nap to recoup some of your memory skills.
- You'll skip your workouts. Lack of sleep means lack of energy, which probably means lack of gym time. In fact, research has shown that sleep deprivation is a key reason people stay inactive.
- It makes you cranky. Or, as researchers say, more "primitive." Without sleep, we revert back to a more primal version of ourselves, meaning we can't appropriately cope with emotions or respond maturely to situations.
- You're not on your game. On top of all these consequences, not enough sleep just makes us feel, well, blah. We've all found ourselves reacting less quickly after a sleepless night, not to mention foggy-headed, so if you need to catch more z's, check out some of our eating and exercise tips to help you sleep soundly.
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