Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
lundi 4 janvier 2016
Beauty Supply,beauty magazine,beautiful homes,beautiful skin: 13 Beauty Resolutions That Lazy Gals Will Adhere to All Year
Honestly, what would New Year's resolutions be if you didn't fail 90 percent of them by Jan. 31? No, there's no way we're going to go to the gym every day, give up sugar altogether, or start a 20-step Korean beauty routine. It's just not going to happen.
Instead of filling your resolution list with things you are pretty much guaranteed to let fall to the wayside before February, we think it's about time to start making more reasonable goals - ones that you'll actually stick to. And there's no better type of resolutions to make than ones to step up your beauty game.
To convince you that not all objectives are destined for failure, we've put together 13 goals that are both attainable and game-changing. From taking off your makeup before bed to changing up your part, these are resolutions even the laziest beauty-lover can (and will!) keep.
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Healthy,Food Magazine,Healthy Recipes,Food Guide :13 Insanely Helpful How-Tos For the Kitchen
Look, we all need a little step-by-step direction when it comes to anything in the kitchen - and nothing beats having visuals. Allow these how-tos to inspire you to whip up everything from shredded cabbage to matcha green tea lattes with success.
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dimanche 3 janvier 2016
Beauty Supply,beauty magazine,beautiful homes,beautiful skin: How 1 Stylist's Rainbow Hair Selfie Exposes the Problem With Social Media
When it comes to creating mesmerizing rainbow hair, stylist Ursula Goff is one of the best. The Kansas-based colorist crafts vibrant manes that a unicorn would envy, and her skill recently made her go viral on Facebook - but not for the reason you'd think.
Goff shared these two selfies featuring her own vivid strands. The pictures are unedited (though taken several days apart), and she pointed out how lighting, angles, makeup, and facial expressions make a huge difference between the images. Goff posted these photos in an attempt to reveal the truth (and reality) behind social media.
"Social media can make it easy to feel like everyone else is awesome and perfect all the time, but that's really never true," she explained on her Facebook page. ". . . behind every pretty face or perfect lifestyle is a regular person, and that there's really no point in comparing amongst ourselves because this is all cultivated. The best way to be happy with yourself is to cultivate YOURSELF, vs. cultivating an IMAGE, or comparing yourself to everyone else."
In today's world, it can be difficult to avoid the feelings of inadequacy that social media can cause. Goff's powerful statement is an important reminder to forget about creating a persona or brand, but to focus on being yourself.
Her post wasn't the only one to go viral this year. Social media star Essena O'Neill made headlines around the world when she quit Instagram and exposed the truth behind each of her popular photos. Beauty vlogger NikkieTutorials also triggered an empowerment revolution when she (and her fans) revealed the power of makeup, showing off their half-finished beauty looks. Read on to read Goff's entire Facebook post.
So I didn't edit either one of these photos, but they were taken just a few days apart. I think it's important to note...
Posted by Ursula Goff on Tuesday, December 8, 2015
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Healthy,Food Magazine,Healthy Recipes,Food Guide :18 Irresistible Spins on Grilled Chicken
If you've grown tired of pairing grilled chicken with barbecue sauce, then it's time to step up your grilling game and take on one of these grilled chicken recipes. Venezuelan marinade, citrus-herb vinaigrette, and a spicy raspberry sauce are just a few new things you can slather on smoky, crisp grilled chicken. Take a look at the other grilled chicken recipes we're pulling out of the POPSUGAR Food recipe vault.
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Healthy,Food Magazine,Healthy Recipes,Food Guide :How to Caramelize Onions the Right Way
Can we make a suggestion? The next time you have a spare hour and are looking for a simple kitchen project, brown up a big batch of caramelized onions. While this is a relatively simple task, it does take time - typically 45 minutes to an hour - and requires frequent attention. So catch up on a favorite food podcast, or do the dishes during the downtime, and know that your efforts will be rewarded with a pile of glossy, robustly flavored onions that are sure to add spunk to meals throughout the week.
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:Nutritionist-Recommended Foods to Suppress Your Appetite Naturally
There may be no magic pill for weight loss, but dietician Julie Upton, MS, RD, of Appetite For Health, stays on top of the science behind taming your appetite naturally. Here, she deciphers recent research and shares six foods that will keep your appetite in check.
Feel like you need some help with hunger management? You're not alone. Most of my clients who struggle with weight loss or maintenance also struggle with hunger. Of course, it's no coincidence - it's hard to walk around feeling famished, particularly when you're faced with the temptation of high-calorie treats everywhere you turn. No wonder willpower wilts!
Related: Eat These 6 Everyday Foods to Burn More Calories
The good news is that several new studies have identified compounds in certain foods that trigger the release of hormones in the stomach that help you feel full and neurotransmitters in the brain that suppress appetite and reduce cravings. Eating more of these foods can help keep your hunger in check, even as you cut calories to peel off pounds. It's a weight-loss win-win!
Image Source: POPSUGAR Photography / Nicole Perry
Apples
An apple a day may keep extra pounds away, according to research that shows this fruit contains filling soluble fiber as well as ursolic acid, a natural compound that has been found to boost fat burning and which may promote lean muscle mass. In one study, researchers from the University of Iowa note that animals given ursolic acid supplements increased their muscle mass and energy expenditure (or calorie burn). And a study that was done on people and published in the journal Appetite shows that women who added three small apples (total calorie cost: 200) to their diet per day lost a little more than two pounds in 10 weeks - more than dieters who did not include the fruit in their diet.
Related: Apple Cinnamon Quinoa Bake: Guaranteed to Keep You Full Until Lunch
A medium apple has 95 calories and 6 grams of fiber; a small apple has 75 calories and 3.5 grams of fiber. Be sure to eat the whole apple, as the ursolic acid as well as beneficial antioxidants are concentrated in the skin.
Beans (. . . and peas, lentils, and chickpeas)
Beans, peas, lentils, and chickpeas are a triple threat against hunger because they contain a lot of fiber; are excellent sources of slow-to-digest protein; and have a low glycemic index to keep blood sugar and carbohydrate cravings in check. A recent meta-analysis published in the journal Obesity indicates that people who ate about one cup (5.5 ounces) of legumes felt 31 percent fuller than those who didn't eat these fiber-filled foods. Another study, published recently in the Journal of Human Nutrition and Dietetics, reports that overweight people who ate a bean-rich diet lost nearly 10 pounds in 16 weeks while simultaneously improving their blood cholesterol levels.
Image Source: POPSUGAR Photography / Jae Payne
Eggs
Here's some egg-citing news: eating a breakfast that's rich in protein (20 to 30 grams) suppresses ghrelin, a hormone that stimulates your appetite, while elevating peptide YY and GLP-1, two hormones that enhance satiety, according to research. One study in the European Journal of Clinical Nutrition suggests that when subjects ate eggs for breakfast (versus equal-calorie breakfasts of either cereal or croissants), they consumed up to 438 fewer calories over the entire day. In fact, studies have found that an egg breakfast may help control hunger for a full 24 hours. (To keep blood cholesterol in check, you can enjoy one egg yolk per day and use egg whites for the additional protein they provide.)
Related: How Eggs Help With Weight Loss
Greek Yogurt
Need a reason to go Greek? A landmark study, published in Nutrition, Metabolism & Cardiovascular Diseases, reports that among more than 8,500 European adults, those who enjoyed a serving or more of European-style yogurt every day (either low fat or full fat, but with less added sugars compared to US varieties) were 20 percent less likely to become overweight and 38 percent less likely to become obese during the six-year follow-up compared to those who ate less than two servings of yogurt each week. How could thick and creamy Greek yogurt whittle your middle? The researchers believe that the protein, calcium, and probiotics may all play a role.
Plain Greek yogurt is your best bet because it's strained to lose the watery whey and some of the natural sugars. It has roughly twice the protein as traditional yogurt (a cup of plain Greek yogurt packs 24 grams of protein, as much as four large eggs) and half the sugar (with only about eight to nine grams of natural dairy sugars and no added sugar).
Mangos
Mangos are not only delicious, but they're also diet-friendly. A study in The Journal of Nutrition and Food Sciences suggests that mango-eaters weighed less and had better diets than those who missed out on mangoes. This stone fruit contains many bioactive ingredients, including mangiferin, a compound that has been shown in preliminary research to help reduce body fat and control blood sugar levels. Research published in the British Journal of Nutrition reports that mango added to the diets of rodents prevented weight gain and improved blood sugar and insulin levels when the animals were fed a high-fat diet to promote weight gain.
A cup of sliced mango has just 100 calories and 3 grams of filling fiber. Say, mmm, mango!
Pistachios (. . . and other nuts)
Go ahead, get a little nutty! Despite being high in calories (160 to 170 calories per ounce), nuts can be very slimming. Studies show that nut lovers are thinner than those who avoid or rarely eat nuts. Why? Nuts keep you fuller longer; their calories aren't fully absorbed by the body, and nuts provide a modest boost to your metabolism, according to research.
In-shell pistachios provide a unique advantage for waistline-watchers. A preliminary study from Eastern Illinois University suggests that people who snacked on in-shell pistachios consumed 41 percent fewer calories than those who ate shelled pistachios. The authors say the empty shells might be a helpful visual cue about how much has been eaten, thereby encouraging you to eat less.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: Kylie Jenner's Biggest Fan Flaunts His Love With ENORMOUS Lip Kit Tattoo
Sure, you're a huge fan of Kylie Jenner, but how far would you go to prove you're her biggest fan? You've already purchased her controversial Lip Kit, you tried plumping your pout like hers, and you've even rocked rainbow hair to get her look. But would you get a huge Kylie-themed tattoo?
That's exactly what superfan Johnny Cyrus did: after snagging his Candy K lip kit, he was inspired to pay homage to it by permanently decorating his arm with the packaging's artwork. He documented the entire process on his Instagram account, from conception to finished product. You may have noticed that the pigment on the tattoo isn't an exact match to Candy K, but is more of a red hue. "It was too close to my skin color and I wouldn't be able to see it," Cyrus explained.
This isn't his first Kylie-related tattoo - he also has a large "K" topped with a crown inked on his wrist. His Instagram profile declares that "Kylie Jenner is [his] religion" and he frequently wears a shirt that says "Kylie Is My Fave."
Cyrus seems to be dealing with a lot of rude comments regarding his ink, with many Instagram users saying the tattoo artist did a poor job. But he's unbothered by the haters, and slammed them on an Instagram post showcasing his new body art. "For everyone who's saying that the artist did a sh*tty job, y'all are clearly blind!!!" He added, "f*ck the haters. I don't care what anyone says. I love my tattoo and I think it's dope." Read on to get a closer look at his piece!
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:If You Exercise to Lose Weight, Read This
I've always been active, but weight loss was never top of mind for me until I was a freshman in college. My first months away from home, I packed on some serious weight, but instead of cleaning up my diet, I started doing two-a-day cardio workouts, barely ate a bite all day, and binged on a calorie bomb late at night. The results? General exhaustion and minor, unsustainable weight loss. I wish I could say that I did my research, talked to a doctor, and changed my ways, but this vicious cycle continued for many, many years. Years later, I would kick my ass with an insane workout four or five times a week, and while I was stronger, I would not see any results on the scale or in my clothes. Things only changed when I was able to fully digest this fitness adage: "Abs are made in the kitchen."
Related: Nutritionist-Recommended Foods to Suppress Your Appetite Naturally
There's data to back up this claim. In meta-analysis from Behavioural Weight Management Review Group, researchers determined that over the course of a year, the combination of diet with exercise leads to sustainable weight loss, but over a six-month period, adding exercise made no difference to participants' weight-loss success. Trainer Sam Kelman can vouch for this study's efficacy. Despite her intense workout schedule, she couldn't manage to shed the last 15 pounds she'd be holding on to. Without making any shifts to her workout routine, she let go of the weight she hadn't been able to lose in just a few months by changing her diet, specifically in terms of portion control.
Related: I Started Saying No and Began Losing Weight
Weight loss is not my primary fitness goal right now, but for many years, it absolutely was. It was only when I got honest about my propensity to emotionally eat that I was able to take off weight, keep it off, and refocus my workout goals to improved energy and strength. I only wish I had gotten the memo sooner, so I could have saved myself from years of miserable yo-yo dieting and self-doubt about my ability to achieve my goal. It was celebrity trainer Anna Kaiser who helped me make the shift with a dose of tough love: "Put down the fork. No one needs to be eating five bowls of pasta a week and think that they're going to get rid of saddlebags if they're doing 500 leg raises. It's just not going to happen." A little harsh? Yes. But true? Unfortunately.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: 30 Beauty Tasks to Check Off Your Bucket List
Just like you can't be a sports expert without understanding the difference between a touchdown and a home run, there are a few things that beauty buffs need to know. If you love hair, makeup, and everything in between, go through this checklist to make sure that you're a true maven. You'll be surprised by the things you haven't mastered! Perhaps you've never cut your own bangs or simply can't get the hang of falsies. For all the beauty must-knows that you've yet to learn, we have your back - simply click the link to discover what you're missing!
Source: Paramount Pictures
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: Create These Frosty Winter Nail Art Designs in Less Than a Minute
Whether you're holed up inside due to snow, rain, or just pure laziness, DIYing some nail art is a fantastic way to beat the Winter blues. We dug through Instagram feeds to find the frostiest, most festive fingertips around. These 10 manicure tutorials will inspire you to add some snowflakes, wintry forests, and more chilly scenes to your claws. Want to be the ultimate ice princess? Consider rounding out your supercool look with some glacially gorgeous eye makeup that would even make Elsa jealous.
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:7 Myths Nutritionists Wish You'd Stop Believing
There's a lot of misinformation out there, but dietitian Julie Upton, MS, RD, of Appetite For Health, is here to shed light on seven nutritional myths that could mess with your weight-loss efforts and your health.
The Internet is like the Wild West when it comes to nutrition information: anything goes. Websites are rife with less-than-accurate nutrition facts, which only fuels food myths and adds to consumers' confusion about which picks are the healthiest. At best, you can hope there's a kernel of truth in what you're reading, but more often than not, there's no scientific basis for these myths. Below are seven of the most popular nutrition myths and the real deal on each.
Related: Look For These 46 Ways Added Sugar Can Appear on Your Food Label
Myth 1: You need to detox your body with a juice cleanse.
Fact: From celebrities to personal trainers, there's no shortage of so-called experts advocating fasts or juice cleanses to detox. If you Google "detox," you'll get nearly 64 million results for diet programs and treatments that are supposed to help "flush out your system," "remove toxic substances from the body," "give your GI tract a rest," or "speed up your metabolism" and "enhance your overall health." But despite all the hype and popularity, there's little proof that fasting or following a deprivation diet for several days actually delivers on any of the above promises.
While an occasional short fast or a day of following a "juice diet" won't cause harm for most healthy people, it will likely leave you feeling cranky and hungry. If you really want to be and feel your best, eat a healthy diet that includes plenty of fruits and vegetables, get adequate sleep, and don't drink more than one alcoholic beverage per day.
Myth 2: Diet sodas make you gain weight.
Fact: While you may have read that diet beverages make you gain weight, a recent clinical trial found just the opposite. In the 12-week study, published in the journal Obesity, dieters who drank diet beverages lost 13 pounds on average - 44 percent more than subjects drinking water only, who lost an average of nine pounds. What's more, the diet-soda drinkers reported feeling more satisfied. This study adds to a substantial body of research demonstrating that low-calorie sweeteners and the diet beverages that contain them do not hinder but can in fact help with weight loss. Two peer-reviewed studies published in the American Journal of Clinical Nutrition by researchers from the University of North Carolina in 2012 and 2013 randomly assigned subjects to drink either water or diet beverages (without making any other changes to their diet). After six months, the diet-beverage group had a greater likelihood of reaching a meaningful amount of weight loss - five percent of one's body weight - compared to the control group. These studies reinforce that if you're trying to lose weight, diet beverages may help you peel off pounds, as they can help you achieve and maintain a lower-calorie eating plan.
Myth 3: Canola oil is made from rapeseed plants, which are toxic.
Fact: Canola oil comes from the crushed seeds of canola plants - not rapeseed plants, which are, in fact, harmful. Rapeseed oil contains high levels of erucic acid, which is linked to heart disease and therefore is not allowed to be sold in the US. While the two plants are cousins, they're distinctly different in their composition. In the 1960s, farmers used breeding methods to help eliminate the erucic acid from canola plants, and canola oil is now regulated to contain negligible amounts of the compound, ensuring that canola oil is 100 percent safe. In fact, it also happens to be one of the healthiest oils (behind olive oil) because it has less saturated fat and more heart-protective omega-3s than other vegetable oils. Canola oil is just seven percent saturated fat compared to olive oil, which is 15 percent saturated fat.
Related: Confused About Added Sugars? Read a Nutritionist's Advice on the Matter
Myth 4: Sea salt has less sodium than table salt and is mineral-rich.
Fact: Run-of-the-mill Morton table salt and gourmet Himalayan sea salt contain essentially the same amount of sodium per teaspoon - 2,300 milligrams. As for minerals, neither contains enough of any mineral to make it a clear winner over the other. For instance, a teaspoon of table salt has just 1 mg calcium compared to 12 mg in sea salt. Since 12 mg is just one percent of your daily needs, it's not a very healthy way to get calcium into your diet.
Most people believe that sea salt tastes better and, in some cases, you may be able to use less of it (and therefore reduce your sodium intake), but it is by no means a lower-sodium and more mineral-rich option. Keep in mind, sea salt lacks iodine - and not getting enough of this compound can lead to goiter, intellectual impairments, growth retardation, and much more. In fact, iodine deficiency is a serious health threat, especially among pregnant women, according to Boston University researchers, so don't use sea salt exclusively in your diet.
Myth 5: Some foods, like celery, have negative calories.
Fact: When something sounds too good to be true, well, it probably is. Take "negative-calorie foods" as an example. The notion is that digesting certain foods burns more calories than those foods provide. The faulty logic of this urban legend is based on the scientifically proven thermic effect of food (TEF), which simply means the amount of energy the body uses to digest a food. The thinking goes, if you were to eat a very low-calorie food - common examples include celery, apples, and limes - then you'd actually create a calorie deficit. In other words, these foods would end up costing less-than-zero calories.
Sadly, there are no negative-calorie foods. The TEF generally ranges from 10 percent to 20 percent of the calories in a food. So let's say a celery stalk has seven calories. Even if you assume a 20 percent TEF, that means you're still left with about five and a half calories.
Myth 6: It takes 21 days to break a bad habit (or form a new one).
Fact: Popular self-help gurus and many diet plans claim that it will take 21 days to form a new healthy habit - or break a bad one. The truth is, there is no magical time frame for breaking bad habits. One study that evaluated behavior change found that creating a new habit, like eating a piece of fruit daily, took an average of 66 days. However, there were wide variations - anywhere from 18 days to 254 days. The authors found the adaptation time was a function of how hard the new behavior is as well as the individual. If you're trying something new, like daily exercise, give yourself time to make it a routine. It may not happen overnight - or even in 21 days!
Myth 7: Muscle can turn to fat ( . . . and vice versa).
Fact: You'll often hear someone at the gym say something like, "Since my injury, my muscles have turned to mush." But this isn't the case because muscle and fat tissues are entirely different, and therefore they can never transform from one to the other. It's the equivalent of saying you can turn water into wine or lead into gold.
What really happens when you stop exercising is that your muscle mass declines. And how you gain fat tissue is when you eat more calories than you burn off, which is much easier to do when you're not exercising. And likewise, when you up your exercise routine, you'll add lean tissue and might start burning excess body fat, but your fat didn't turn into muscle.
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:This Is the Diet to Go on If You Want to Lose Weight (According to Harvard Researchers)
If you want to lose weight, what's on your plate is often more important than the minutes you spend in the gym. And if you want to see the most change, a new study from Harvard says you should be cutting carbs, not fat.
Related: Low-Carb Dinner Recipes You'll Want to Add to Your Rotation
For the study, published in PLoS One, researchers from Harvard and Brigham and Women's Hospital reviewed 53 randomized trials of over 68,000 patients who had been assigned to either low-fat or low-carb diets. They found that low-carb diets were consistently better at helping patients lose weight than low-fat diets; the participants on the low-carb diets lost 2.5 pounds more than those on low-fat diets, with the average weight loss among all groups at about six pounds.
This latest study on the weight-loss benefits of a low-carb diet adds further evidence that if you want to lose weight, ditching bread - not olive oil - can help you see success. Another recent study, for example, showed that dieters who ate fewer than 40 grams of carbohydrates per day lost about eight pounds more than dieters who were put on a low-fat diet. Other studies have shown that high-carb diets may be the real heart-disease culprit, not saturated fat. All in all, this new review is a good reminder that if you want to lose weight, you should choose a diet rich in healthy fats, lean proteins, and fresh produce. Of course, not all fats are created equal - find out which healthy fats you should be incorporating into your diet here.
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Healthy,Food Magazine,Healthy Recipes,Food Guide :11 Totally Awesome Breakfast Scrambles
When it comes to fast and easy breakfasts (or breakfast for dinner), scrambled eggs are king. Not only are they speedy to cook, but they're stick-to-your-ribs kind of food; light, but satiating. Another reason we love a good scramble: it's near-infinitely riffable, as these 11 variations back up. Keep reading to learn a new technique or two (poached scrambled eggs, anyone), or to find a new favorite mix-in combination.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: 32 Inspiring Beauty Instagram Accounts You Need to Follow in 2016
There are a few new things we can expect to see in 2016: wacky Pinterest hacks, uberpopular makeup trends, addicting tutorials, and, our personal favorite, top beauty Instagram accounts.
For the up-and-coming, beauty-centric Instagram accounts we've picked out, 2016 is their year to shine. And right now is your chance to get in on the action before they, inevitably, blow up. Like Brooklyn hipsters rolling their eyes at people bandwagoning their favorite alt-rock bands from three years ago, you will have bragging rights to say you followed these accounts "way back when."
Find nail artists, hair colorists, and makeup gurus who will keep you inspired and entertained . . . all from the palm of your hand. Get in before these best-kept Instagram secrets get out.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: The 16 Emotional Stages of Getting Your First Tattoo
Hi, I'm Tara. I'm 30 years old, and I just got my first tattoo. The earliest I can remember wanting a tattoo was when I was 15 years old and I cut out a magazine photo of Kate Hudson's tattoo - a tiny open star on her foot - and taped it inside my planner for reference. Years passed, and I researched shops and prices in college and even sat with multiple friends as they got their ink, but I never took the plunge. First of all, I'm just a teensy bit scared of needles and have some minor fainting tendencies. (I got pricked by a pin during a wedding dress fitting and had to lie down on the floor of the dressing room taking deep breaths for 10 minutes.) Oh, also, I'm the world's biggest baby when it comes to pain tolerance (and scary things in general). But then I turned 30, and I decided that I'm a grown-up, dammit, and I can handle getting a tattoo! Also, after thorough research, I found the perfect subtle tattoo idea to fuel my Harry Potter fandom. Surprisingly, it's not too far off from what I wanted when I was 15. If you're a tattoo virgin, let me walk you through my first time (it's not so bad).
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:Follow These 11 Steps to Reach Your Goal Weight
The jeans don't lie. You knew you let yourself go a little bit, and after throwing the stupid bathroom scale away because it said you were (insert red-flag number here), you went for the true test - slipping on your favorite jeans. Ugh. Not being able to pull your pants past your thighs sure does tell you something. If you're at a loss as to how to begin, here's a no-fuss, straightforward, 11-step guide to losing weight.
- Calories per day: Losing weight is all about creating a calorie deficit. One pound equals 3,500 calories, which breaks down to 500 calories a day. Do a combo of exercise and cutting calories to reach 500, and you'll lose a pound a week. You can meet with a nutritionist or your doctor to find a more specific daily calorie count, but don't dip below 1,200 as it will slow down your metabolism.
- Keep track: Monitor your calories as accurately as you can. Look up calorie amounts, and write them down in a food journal, or use a weight-loss app. Everything you put in your mouth gets written down - yes, even that handful of M&M's you grabbed off your co-worker's desk! It may not seem like much, but at 70 calories, those little nibbles will add up. Then weigh yourself once or twice a week to keep track of your progress.
- Measure and repeat: Have measuring cups, spoons, and food scales on hand to measure correct portions. Eyeballing a cup of cereal is not exactly accurate, and you'd be surprised how easy it is to overestimate when you're hungry. In the first few months, you'll need to measure everything, from the milk you pour into that bowl of cereal to the dressing you drizzle on your salad. After a while, you'll become familiar with what correct portions look like.
- Eat five times a day: In order to prevent that famished feeling that drives us to overeat, plan on eating three meals and two snacks a day, timing them so you eat every two to three hours. Here's a sample schedule:
7 a.m. - Breakfast
9:30 a.m. - Snack
12:30 p.m. - Lunch
3:30 p.m. - Snack
6:30 p.m. - Dinner
Don't skip meals or snacks to save calories since it'll slow down your metabolism and cause weight gain. If you're up late, enjoy a snack after dinner, but be sure to finish it at least an hour or two before bed, so digestive issues don't keep you up - getting enough sleep will help you lose weight.
Related: An Hour After Breakfast, You're Hungry - What Gives?!
- What to eat: Every time you nosh, be sure to include protein to satisfy your hunger, fiber to fill you up, and healthy carbs to sustain your energy. Breakfast, lunch, and dinner can be between 300 and 500 calories each, and the two snacks 150 each. Break them down to fit your needs, but you might want your midday meal to be the highest to ensure you have enough time to burn off those calories.
- Save calories: Find simple ways to cut calories, whether it's swapping your daily Coke for water, using one slice of cheese on your sandwich instead of two, substituting spaghetti squash for pasta, or choosing a turkey patty instead of beef.
- Plan ahead: Dealing with hunger is the worst part about trying to lose weight, so in order to prevent those pangs from pushing you to grab the nearest cookie, plan out your meals and snacks ahead of time. Write out what you'll be eating for the entire week, and you'll be even more successful if you pack and label foods for each day.
- Get moving: Diet is one part of the weight-loss puzzle, and the other part is exercise. In order to burn calories to reduce your overall body fat, include 60 minutes of heart-pumping exercise five times a week. A leisurely walk around the block unfortunately isn't enough. We're talking running, biking, swimming, and high-intensity classes for cardio, strength training to build fat-burning muscles, and stretching to keep those muscles supple and to prevent injury. Here's a 60-minute workout to get you started that incorporates all three.
- Set small goals and celebrate them: Losing weight is a long journey, so it's helpful to set smaller goals along the way to your big goal. Find healthy ways to celebrate those milestones such as a pedicure after 10 workouts or a cute workout top after losing five pounds.
- Come to some tough realizations: The first one is that diets aren't the answer. There is no quick-fix diet and no one food you can or cannot eat that has magical slimming powers. Anything that sounds too restrictive or not nutritionally sound is not the way to go. Find a way of eating that can be sustained for the rest of your life, where you eat healthy most of the time and allow for occasional splurges. The second realization is that you can't go back to your old habits once the weight melts away. If you gained weight chomping on half a dozen doughnuts each morning, you can bet your sweet new buns that you'll gain the weight back if you head to that bakery once the scale says what you want it to.
- Be patient and remember why you're doing it: Just as those pounds slowly crept on, losing weight the right way takes time, which means dropping about a pound or two a week. Practice patience, reveling in each pound lost, and when you feel like giving in to that second cupcake at your friend's birthday party, have one enormously personal reason you want to lose weight that resonates strong and keeps you motivated no matter what. Thinking "I want to be there for my family" is sure to be more effective than "I want to look good in my jeans."
Related: The Simple Tip That Can Help You Lose Weight (and Always Feel Satisfied)
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Healthy,Food Magazine,Healthy Recipes,Food Guide :Take Leeks From Gritty to Squeaky Clean
Leeks may look (and taste) lovely, but all it takes is one bite of tragically sandy potato leek soup to realize that there's a surprising amount of gritty soil lurking between their many layers. Over the years we've tried a few methods to deal with this unglamorous task - some more successful than others - and have since then settled on a quick-and-dirty method that'll help you speed through meal prep. Keep reading for our step-by-step tutorial.
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Healthy,Food Magazine,Healthy Recipes,Food Guide :26 Quinoa Salads That'll Save You From a Sad Desk Lunch
While lunchtime has much potential, in reality it's far too often a rotation of soggy sandwiches, flat-tasting soups, and wilted salads. Avoid midday meal disappointment by preparing a sturdy quinoa salad - many taste nearly as good on the second, or even third, day - to bring with you to work, to school, or on a picnic. Here are a few tasty options.
- Additional reporting by Nicole Perry
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: 15 Reasons Why Cold-Weather Beauty Isn't All That Bad
When it comes to Winter, it seems like nobody in the beauty world has anything good to say. While we aren't big fans of the dry skin, chapped lips, and frizzy hair commonly caused by crisper days, there are definitely some unexpected beauty benefits to Winter! So forget the cold-weather haters and stop dreading the next few months, because here are some seriously convincing reasons to love this chilly season. Not convinced? Keep reading . . .
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: 8 Multiuse Beauty Balms That Save the Day Every Time
If you buy one product this Winter, make it an all-purpose beauty balm. Here's why: you can seriously use these multifunctional, high-end versions of Vaseline (because let's call a spade a spade here, people) anywhere. Massage them onto your face as a makeup remover (and then take it off with a muslin cloth if you want to get fancy), dab it wherever you need more moisture (from your forehead to your feet), rub it on cuticles as a salve, use it to tame your brows, give your cheekbones a glossy sheen, cure chapped lips, mend split ends, and more. Plus, once temperatures drop, you'll be happy to have something seriously hydrating on hand. To make the shopping experience easier, we rounded up some of our favorite all-purpose balms on the market.
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:10 Exercises That Burn 200 Calories in Under 3 Minutes
If you find it hard to lose weight with your busy schedule, the news keeps getting better. First, just 20 minutes of exercise was proven to help increase your metabolism. Now, a study has found that working out intensely for just 2.5 minutes can spur calorie burn throughout the day - an extra 200 calories' worth.
In the latest study, five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all.
Even though this was a small study, the encouraging results are reason enough to add intense intervals into your workout routine. It's also good news for those of you who can never seem to fit a full workout into your day. Here are 10 intense exercises you can do anywhere for 2.5 minutes so you too can reap the afterburn benefits. Perform these at maximum intensity; you can break them into 30-second or one-minute intervals to make it more manageable. Stick with one, or choose five to do for 30 seconds each!
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Healthy,Food Magazine,Healthy Recipes,Food Guide :Oh Sh*t, I'm Out of . . . Don't Panic, Try These Substitutions Instead
We've all been there: you pull out the necessary ingredients for a recipe, only to discover that you ran out of (insert ingredient here). Rather than scrap the recipe altogether or make a desperate rush to the store, we'd like to think that with a little ingenuity and a sprinkling of know-how, frustration can be averted.
Pin or bookmark this list for future reference, or download our printer-optimized version and stick it on your fridge.
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Healthy,Food Magazine,Healthy Recipes,Food Guide :From Apples to Zucchini: Your Seasonal Produce Guide
Arguments abound for eating seasonally, but it can be a little tricky to keep track of what's available when. While one could always just take a stroll through the market to find out what's at its prime, that can make meal planning a bit tricky. Instead, check out this comprehensive glossary, and you'll know what to expect at your market, what to look forward to in months to come, and what to get your fill of before it's gone.
Rather browse by season? Check out our guides for each:
When you're done browsing, print out a seasonality guide to post on your fridge or tuck into your purse: we have one for fruit and one for vegetables.
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:Epic #FitnessFails Only CrossFitters Understand
If you've ever done a WOD (Workout of the Day), these #CrossFitFails may be all too familiar. Beware: they might make you never want to take a CrossFit class again - or ever!
Related: What to Expect at Your First CrossFit Workout
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: 5 Unexpected, Brilliant New Ways to Use Your Clarisonic Brush
If you've only ever used your Clarisonic brush to cleanse your face, then you've been missing out. The launch of the Smart Profile ($265) device has made the Clarisonic fit for body and feet, too. All with the same handle! We spoke with the brand cofounder Dr. Robb Akridge to get new ideas on how to use your classic cleansing tool.
RELATED: Stop, No! 10 Ways You're Using Your Clarisonic Totally Wrong
1. Longwear Makeup Removal
Drop the wipes. You can use your Clarisonic to remove your foundation and eye makeup. First coat your face in an oil cleanser like Shu Uemura Ultime8 Sublime Oil Cleanser ($42) and then use your brush to remove all the makeup. You don't want to pour any oil-based product directly onto the brush head or it will drip down into the bristles. Also make sure to cleanse the Clarisonic with shampoo or soap afterwards.
2. Self-Tanner Solution
While you're not supposed to use a physical exfoliant with the Clarisonic on your face, you can get away with the extra scrubbing power on your body. Make sure to select a scrub with fine granules (like sugar or salt based ones). Use the body brush to massage the exfoliant into your skin from the neck down. Using the skin care tool before using self-tanner is the best way to get a streak-free tan.
3. DIY Pedicure Tool
OK, this tip comes with one caveat. You've got to have the right pedicure attachment ($32). Please don't put the same tool you use on your face on your toes (gross)! Using the smart head gives the handle an extra boost of power to get rid of calluses and dead skin.
4. Multimask Removal
Whenever we use a mask, there's always a smear of clay left behind the ears (doh!). Use your Clarisonic to get every little bit off. Wet the brush and run through the regular four-step cycle to remove every trace of your skin care treatment.
5. Matte Lipstick Pretreatment
Fine-tuning your Clarisonic to fit into small spaces is the best way to get more uses out of a singular device. You can remove the outer ring in the classic brush to get a concentrated exfoliation or click in a premium attachment like the Satin Precision Contour Brush Head ($30). Scrub your pout with the smaller brush head before applying your favorite matte lip color. It will help the lip color go on smoother without settling into ridges.
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