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.
dimanche 31 janvier 2016
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.
Side Stitch: What Causes It and How to Prevent It
Whether you're a newbie or an accomplished marathoner, side stitches happen. With all of the research we have available, it sounds strange, but we're still not exactly sure why this pain in the rib cage occurs. Some physiologists have theorized that the common side stitch comes from your stomach and other organs bumping into each other as your feet hit the ground. And others speculate it happens when the ligament that attaches your liver to your diaphragm becomes overstretched. We can't shift the science that occurs in our bodies, but there are some steps to prevent those pesky cramps.
Don't fill up: Running on a full stomach is never a good idea. And this doesn't just refer to a big meal; it goes for water as well. Staying hydrated is absolutely necessary, but overloading on H2O or a sports drink right before you head off can lead to bad cramps.
Stretch appropriately: Improper or lack of stretching may be linked to annoying side pains that cramp your style. While the verdict is still out on whether stretching before a run prevents injury, get in an active running warmup to cover all your bases.
Breathe deeper: Learning to breathe with your diaphragm can be some of your best defense against cramps. If you're not sure where to start, take our tips and learn to breathe correctly when you run.
If you're suffering from a side stitch in the middle of a run, slow down your pace and your breath. If that doesn't help, stop completely and press your hand into the right side of your body and push up. Once the pain goes away, feel free to jump back on the running wagon. Have you dealt with the side-stitch dilemma? What's worked for you?
Tabata For Your Trouble Zones
Tabata is the ultimate fitness trifecta. It's fast. It's fun. It's effective. We've tweaked the standard structure a bit, turning each Tabata into a superset. Rather than doing one exercise for four minutes, you alternate between two complementary moves for a total of eight minutes. This modification gives your working muscles a bit more rest time between sets, which translates into better form for all your reps during each Tabata.
Get set to burn major calories. Print out this workout and get your timer ready (we like the free programmable app SIT - simple interval timer). Hope you dig this workout as much as we do.
Tabata One
Jumping jacks: This classic calisthenic move gets the heart rate going; add in some cross jacks for variety.
Walkouts: This full-body move takes you slowly from standing, through plank, to a deep lunge stretch, and back to standing.
One-Minute Rest: Standing leg cradle
Tabata Two
Squats with reach: Take your basic squat, lift your arms overhead, and you've increased the core strength needed for each rep.
Up-down planks: Move steadily and smoothly between plank and elbow plank, which works your arms and your core.
One-Minute Rest: Standing quad stretch (30 seconds each leg)
Tabata Three
Alternating backward lunges: Step backward into a lunge and alternate legs with each rep.
Mountain climbers: Holding a plank position, move your legs like you're running in place to work your arms and abs.
One-Minute Rest: Deep hip flexor stretch (30 seconds each side)
Tabata Four
Alternating side lunges: Keep your chest high as you step wide to the side. Return to standing and repeat the lunge on the other side.
Bicycle crunches: Don't blast through your reps of this classic ab exercise. Keep your shoulder blades off the ground and twist through your ribs to bring your elbow to your opposite knee.
Should You Go to Bed Hungry If You're Trying to Lose Weight?
You finished dinner two hours ago. You're hopping in the hay soon, but your brain and belly say to hop into the kitchen first. You're trying to slim down, though, so is it better to go to bed with a little something in your belly or absolutely nothing?
Nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition say there's no black and white answer to this question, because it depends on your personal habits and healthy goals. But you ask, "shouldn't you feel hungry at night if you're trying to lose weight?" Let's just debunk a popular myth right now - eating late at night won't cause you to gain weight. As long as you're not exceeding your calorie needs for the entire day, it won't affect the scale. So there's no need to avoid eating for the sheer sake of dropping pounds.
Related: Do I Have to Be Hungry to Lose Weight?
That's not, however, giving you the green light to devour an entire sleeve of Oreos before slipping on your pj's. You don't want to eat so much that indigestion, discomfort, or pain makes sleep impossible, or that you're too full by morning that you need to skip breakfast, which can mess with your metabolism. But you also don't want to starve yourself because hunger pangs could be so intense that it makes it difficult for you to fall asleep or stay asleep. Holding off and depriving yourself can also backfire, leading you to inhale an entire pint of ice cream.
It's up to you to find a happy medium. If you're always hungry an hour or two after dinner, the solution may be just as simple as eating a little bit more for that last meal. Also make sure you're eating a balanced meal that includes protein, high-fiber carbohydrates, a little bit of healthy fat, and plenty of veggies, because that will help you to feel satisfied for longer. Or maybe eating a little something before bed is a nice little habit you're not ready to break up with. So don't! Just be sure you map out your day's eating schedule to allot enough calories (about 150) for after dinner. Preplan some healthy, properly portioned snacks - these snacks will satisfy your dessert cravings - so you can feel good noshing.
16 Healthy Chili Recipes That Are Perfect For a Crowd
It's no wonder that chili is a cold-weather staple: this one-pot meal is easy to cook, serve, and clean up. It's also packed with protein, metabolism-boosting spices, and iron. Best of all, there's a chili recipe for just about anyone - regardless of dietary restrictions. If you need to feed a crowd this season, make one of these healthy chili recipes to keep guests full throughout the day.
The Lower-Ab Workout You've Been Waiting For
Try this quick and focused workout to tone the lower part of your abs and work off the pooch. We concentrate on the abs for five minutes and guarantee you feel the burn. You don't need any equipment, but don't forget to breathe!
17 Times Disney Princesses Totally Felt Our Workout Struggles
Working on your fitness isn't always easy, and navigating the gym . . . Well, let's just say sometimes it's a struggle, but luckily you're not in it alone. You might not think so, but there's a group of savvy screen sirens who are right there with you. Sure, they may seem prim and proper, but Disney princesses are a surprisingly active bunch. Belle dances, Pocahontas runs, and Mulan . . . does just about everything. OK, so we're not sure that every Disney princess can really break a sweat like the rest of us, but at least they understand our struggles.
A 20-Minute, Calorie-Burning Treadmill Workout
If you only have a short window to spare for a workout, try this challenging 20-minute treadmill routine. Beyond switching up the speed every two minutes, you'll also be changing the incline, which challenges the body to work even harder. Even after this short cardio session, you'll feel light, energized, and ready to power through the rest of your day.
Before you head for your run, be sure to print this workout to bring to the gym with you!
Related: 20-Minute Abs and Arms Blast
The 10 Secrets of Happy, Healthy Women
Ready to make space for some much needed balance in your world? Follow these simple and straightforward rules to cultivate the happy and healthy life you've always craved.
Related: How to Become a Morning Person
Number One: Keep Mornings Calm
Even five minutes of pure relaxation make a huge difference in your mood and energy all day. Leave plenty of time to eat a filling breakfast, stretch or meditate, and have a calm commute to start every day out on a happy Zen note.
Number Two: Make Time to Move
Exercise ups endorphins, boosts immunity, relieves stress, and keeps you feeling strong and confident in your body. There's no need to go crazy with an intense hour-long workout every day of the week, but a little daily exercise is some of the best medicine available for the body and mind.
Related: Find the Perfect Workout With FitFinder, Our Workout Generator
Number Three: Eat Real Food
Processed junk food makes your blood sugar spike, pumps your body with unnatural ingredients, and leaves you feeling hungry and unsatisfied soon after you eat. Choosing real, whole, all-natural clean foods just makes sense if you are serious about your health and happiness.
Number Four: Reach For Water
When feeling fatigued or in need of a boost, don't immediately reach for a caffeinated or sugary beverage. Often, a foggy, tired brain is a sign of dehydration, so sip on plenty of water all day to keep energy levels up and soaring.
Related: 4 Detox Ingredients You Need to Add to Your H2O
Number Five: Listen When Your Body Talks
Happy people help their bodies work with them instead of against them. They put down their fork when they've had enough, hit up a yoga class when they need a release, and don't pour that third (or fourth) cocktail when they know it's not a good idea. If you're willing to listen, your body has plenty to say.
Number Six: Love Those Vegetables
Vegetables are not added to a plate because your body has to eat them: it's because it wants to eat them. Colorful produce is packed with nutrients that keep your body functioning at its top potential.
Number Seven: Invest in Fitness and Health
Don't wait until you're feeling poorly and out of sorts to take care of your needs. Commit to that studio package, get an occasional massage, and make those doctor appointments that it's time to schedule.
Related: DIY Massage With a Foam Roller
Number Eight: Remember to Be Grateful
When someone's attention is focused on lack, that's exactly what they're going to get: more lack. Instead of focusing on the job they don't have or a number on the scale they don't want to see, positive people are not afraid to give thanks for all the gifts they have in life - both large and small.
Number Nine: Slow Down to Smile
Life is not always so serious for happy and healthy folks. They make time to connect with loved ones and are not afraid to show kindness to strangers. Laughing helps too.
Related: 25 Hacks For Better Sleep Tonight
Number 10: Rest
When tired or feeling worn out, don't schedule another activity or commit to another event. Having healthy boundaries keeps you feeling safe, connected, and energized, so take alone time to recharge at home. And when it's time to get some sleep, turn off the computers, stop binging on Netflix, and get to bed.
If You Want to Lose Weight, Here's Why You Should Try Matcha
Ready to take your morning caffeine habit to the next level? It may be time to replace your loose leaves or cup of coffee with matcha. A powdered form of steamed and dried green tea leaves that has been used in Japanese tea ceremonies for centuries, matcha tastes like a grassier, brighter version of the regular stuff. Think of it as the "healthy espresso of green tea," say David Mandelbaum and Jessica Lloyd, owners of matcha purveyor Panatea. So just how healthy is the green powder? A study found that one serving of matcha has 137 times more disease-fighting polyphenols, called epigallocatechin gallate (EGCG), than a brewed mug of conventional China Green Tips - the equivalent of up to 10 cups of regular green tea! With such an antioxidant punch, it's no wonder that matcha just may be the new superfood. Read on for why it could just be a miracle in a mug.
Weight-loss concentrate: EGCG has been shown in some lab studies to boost metabolism, and other research has shown that EGCG may help stop the growth of new fat cells. While more studies are still needed to confirm results in humans, add to this the fact that drinking green tea instead of sugary drinks can help you save calories, and opting for a healthy matcha-based drink (like this lower-calorie version of Starbucks's green tea latte) may just be a wise weight-loss decision.
Disease-fighter: The concentrated levels of antioxidants in matcha are hard to beat, especially considering catechins in green tea have been shown to have cancer-preventing as well as immune-boosting effects, including helping prevent high-risk health workers from catching the flu.
Daily detox: Matcha may just help keep your body functioning in tip-top shape; a lab study in rats with type 2 diabetes found that a daily dose of matcha provided a protective effect on their liver and kidney systems. Other research has found that green tea drinkers had a 33 percent lower risk of developing type 2 diabetes by helping reduce blood glucose levels - the more green tea they drank, the lower the risk.
Jitter-free energy: A serving of matcha has less caffeine than an espresso, but its nutrient makeup just may give you more energy. Because the tea leaves used to make matcha are protected from sunlight before being harvested and steamed, the leaves retain much of their natural chlorophyll (which is why matcha is so green), a substance that has been shown to help boost energy. Plus, green tea is an excellent source of the mind-calming amino acid L-theanine, which means you may just feel more awake and alert without the late-afternoon caffeine crash.
When buying matcha, be sure and check each product so you know you're buying high-quality tea with the most health benefits. "The more vibrantly green the matcha is, the higher the chlorophyll and amino acid content," David and Jessica advise. Also, check labels and watch out for additives and sugars, which some matcha products contain. For the perfect cup, David and Jessica recommend heating water until before boiling (180°F) and whisking in matcha powder in a "M" or "W" motion.
Related:
Green Tea: Your Secret to Staying Flu-Free This Winter
Indulgent Weekend? Back Off Carbs With a 1-Day Meal Plan
If you're looking to lose weight, cutting back on carbs can be part of an effective strategy. For those who want to shed a few pounds, Manhattan-based nutritionist and registered dietitian Shira Lenchewski recommends that the carb-heaviest meal should be breakfast, "trending smaller as the day goes on" - and this plan does just that.
Most low-carb plans recommend eating between 50 and 150 grams of carbs per day, and this day of eating falls on the lower end of spectrum with 64.2 grams of carbohydrates, 1,236 calories, and a whopping 98 grams of protein. Try it out for yourself one day this week!
Say Goodbye to the Jiggle With This Arm Workout
We all know that Kelly Ripa is ripped. Her secret weapon? Workouts with trainer Anna Kaiser of AKT in Motion. And here is a 10-minute arm workout from Anna for you to try. You will tone and sculpt sexy, shapely shoulders while working your entire body. Now that's efficient! Grab a set of dumbbells, between three and eight pounds, and get ready to work your arms, legs, and core.
Gym Moments You Can Never Unsee
Most gym days are pretty uneventful. You get in, get out, and repeat. But then some days you see someone doing something that makes you say, "WTF?!" On days when you're just not feeling the gym, just think that you might catch one of these people, and it's sure to motivate your butt off the couch. Note that the language in some of these videos makes them NSFW.
Full-Body Circuit Workout With Weights
Why do we love circuit workouts? It's simple: they torch calories while building muscle. So we created this efficient full-body circuit that combines several exercises to work multiple body parts at once. And since you can easily do this workout in the comfort of your living room, it's excuse-proof, too. It takes about 20 minutes! All you need is a set of dumbbells between five and eight pounds. Even if you don't have weights, you can still give it a go.
Instructions: After warming up with light cardio for five minutes, repeat each three-exercise circuit twice, resting for 60 seconds after completing one round of an entire circuit.
Find the printable version here.
samedi 30 janvier 2016
5 Ways to Make Running Feel Easier
Lacing up those sneaks the first few times can feel so hard. Your muscles ache, your lungs burn, it's hard to breathe, and all you can think about is stopping. Don't give up! Here are five techniques to incorporate every week to help running feel like a breeze instead of a chore.
Pencil It In
In order for your body to become more accustomed to the demands running places on it, you have to run regularly. Instead of fitting in random runs whenever you can or when the weather is nice, it's imperative to stick with a weekly running schedule that includes running at least three or four times a week. Running often will strengthen the muscles in your lower body and core that are needed to make running feel easier, and it will also build your endurance. Ease into running regularly with shorter runs, and as it begins to feel easier, gradually increase the mileage per workout.
Slow Down
There's no need to start off running seven-minute miles. Slow down your speed enough so you're breathing faster than you would if just walking, but not huffing and puffing so much that your lungs hurt or you're gasping for each breath. Skip the interval training, because even though it's great for targeting belly fat, running at a comfortable, consistent pace is easier than sprinting. Slowing down will allow you to focus on correct running form, which can alleviate common running aches, and you'll also be able to take in the scenery or have the energy to chat with your workout buddy, all of which can actually make you love going out for a run. As your body becomes stronger, your pace will increase naturally, and you can begin to challenge it with sprinting intervals.
Make It Fun
If you hate every second of your run, you're doing something wrong. Find ways to make it enjoyable either by bringing your dog or best friend along, exploring running in new places, listening to your favorite tunes or a book on tape, splurging on new gear, tracking your run with an app, or running near water so after your run you can jump in to cool off.
Hills and Squats
Having strong leg muscles will make running feel like a breeze. One way is to incorporate leg-strengthening work into your runs by adding hills. Running uphill will feel incredibly challenging, but as soon as you get to the top and start running on a flat surface, you'll be amazed at how much easier running feels. Or you can focus on toning your lower body when you're not out for a run, with moves like squats, lunges, or step-ups, or try this yoga sequence for runners.
Don't Just Run
Running regularly will train your body to make running feel easier, but if running is the only workout you do, boredom and repetitive-stress injuries can make it unbearable. Mix up your cardio routine with biking, hiking, dancing, or swimming. Doing other types of cardio will strengthen your body in different ways, so every time you lace up your sneaks, it'll feel easier to head out for a run. But the best part about taking breaks from running is that it'll actually make you miss it, and if you're excited to get out for a run, it'll make it that much more enjoyable.
Related: A Belly-Fat-Blasting, Booty-Burning Treadmill Workout
This Yoga Sequence Knows That Summer Bodies Are Made in the Winter
Sure, yoga is great for calming the mind, but this ancient practice can also give you a strong and sexy body to boot! Get psyched for beach time (or naked time!) with these 12 challenging yoga poses that will tone your tush, thighs, abs, and upper body. Follow this 12-pose sequence through on the right side, and then repeat on the left.
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.
You've Never Laughed This Hard About Thigh Gaps Before
Meet Luisa Omielan and remember her name, because when you're feeling down about your jeans feeling a little snug or inhaling that entire batch of brownies you just baked, you'll want to watch this video over and over again. This London comedian preaching the truth about body image, Beyoncé, and thigh gaps is all too real - you'll totally relate. And the end is the absolute best part! Just note that there's a little language that's NSFW.
Related:
Shape and Tone Your Butt in Just 3 Weeks
A shapely, rounded, perky tush not only gives you confidence in your yoga pants and bathing suit, but toning your backside with butt exercises will also make you stronger for your active lifestyle whether you run, cycle, swim, dance, climb, or play sports. This challenge takes minutes to do each day, requires no equipment, and is simple enough even for bodyweight-exercise newbies.
Getting started: This challenge consists of five basic exercises that target your glutes and thighs. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for each exercise. Below is an explanation of how to do each of the five exercises, followed by the plan itself. If the challenge ever feels too easy, go ahead and increase the number of reps, or repeat the circuit for another round.
7 Ways to Run Like a Pro
For some, running is a fun pastime; for others, it's a tiresome necessity. But no matter where you fall on the running spectrum, if you're striving to become better, then here are seven things you can do to become a better runner.
- Keep it consistent: If you stop running for a while, then you'll have to build your conditioning back up. So if you want to take your workout to the next level, then make sure you're staying consistent. Sign up for a race and start a training program (like this 5K training schedule) to track your progress; you'll be able to see how much your hard work has paid off.
- Learn proper form: It may seem like the simplest way to work out, but running does take skill to make sure you don't leave your body prone to injury. When running, keep your head stacked over your spine, relax the shoulders, and engage your abs. Find out how the rest of your body should be with our running-form checklist.
- Dress the part: There's no need to invest in anything fancy, but be sure to spend wisely. The perfect pair of shoes can be the difference between feeling sluggish and being light on your feet, and it can also help prevent injuries. Whether you need a full-support shoe or want in on the minimalist shoe trend, watch our video for tips on how to pick a running shoe.
- Fuel right: Running on an empty stomach can keep you from having the right amount of energy, but eating too much can lead to cramping. Look for a small snack containing carbs and protein for sustained energy. Timing is everything, however; if you're rushing out the door and haven't eaten anything, then go for something with 15 grams of easily digestible carbs (like a slice of white bread). Read more about the best foods to eat before a workout (and when to eat them) here.
- Drink water: Drinking enough water is another way to ensure you'll have a good run. If you don't drink enough water before your run (as well as during), then chances are you'll have to stop before you'd like to because of fatigue or a cramp. Make sure you drink an ounce of water for every 10 pounds of body weight about an hour or two before your workout, and watch for these signs of dehydration during your run.
- Have a plan: It's not all about consistency; you should also keep your body challenged. Running outside instead of just on the treadmill, for example, builds your muscle to help increase speed and endurance, as does incorporating high-intensity intervals. And techniques like negative splits will help improve your overall mile time as well. Plan on doing these types of runs for the majority of your workouts if you're trying to increase your mileage or time, but be sure to incorporate easy runs into your weekly plan as well.
- Do more than run: Don't limit yourself to improving your pace just while you're on the road. There are many things you can do when you aren't running that can help you, like stretching after every run, strength training regularly, and getting enough sleep. Find out more about what you can do to be a better runner (without running) here.
I Was Overweight Before - Here's How I Handled Pregnancy Weight Gain
It's such a vivid memory, and one I'm not proud to admit. Within days of finding out I was pregnant, my first thought was, "Please be healthy," but immediately my second thought - without even a pause - was, "I don't want to get fat." Pumped with pregnancy hormones and already overly emotional, I started sobbing and confessed this to my husband, who hugged me and replied, "Well, you will." I almost bit his head off for such an insensitive comment. But he continued: "Your belly's gonna grow, and your boobs, and you might get cankles, but I'll love you and your body even more because you're growing our baby," and he hugged me tight until I stopped crying. Then he bent down, kissed my belly, and whispered, "Don't make Mommy too fat, OK?" We started laughing, but still, it wasn't a joke to me; I was determined to be adorably pregnant.
You see, I had already done the fat phase. In college I gained 40 pounds, and because it took me so long to lose the weight, I had such a fear about not only getting fat, but having to go through the hard work of losing the weight again. I was already eating well and exercising regularly, so I kept that up. But my four-mile runs had to come to an end at 11 weeks when I was suffering some severe round ligament pain. I panicked and worried I'd blow up, so I committed to hour-long walks and prenantal yoga classes twice a week.
It didn't take long for me to start showing. Since my belly wasn't exactly a firm six-pack to begin with and I have a short torso, my pooch started to pop by the end of the first trimester. And I was happy - I just let it all hang out because I wanted to look pregnant (and not like I had a few too many slices of pizza). I felt a newfound freedom in my round belly.
As I got further along in my pregnancy, though, I was angry at other mothers. Why didn't anyone tell me that your belly isn't the only thing that grows? OK, so yeah, my boobs were two cup sizes larger (and I was a C to begin with!), but I had extra squishiness all over; on my face, my arms, and my thighs. At seven months pregnant I had already gained 35 pounds, even though I was exercising and eating mostly healthy. I had an aversion to salads so I went for smoothies, soups, roasted veggies with whole grains, and of course, ice cream. My hunger was so strong I was now eating four meals a day and two snacks. I knew giving my baby the nourishment it needed was the most important thing, so whenever I felt hungry, I ate.
It was really crazy, witnessing my body changing so rapidly, and I had no control over it. It was bad enough that I had to buy new, larger maternity clothes every few weeks, but then the flood of comments came. With two months to go, I heard, "You're huge! Are you having twins?" and "You must be due any day now." One relative was constantly asking how much weight I'd gained (which was over 45 pounds by the end, thank you very much). And from my husband's mom I got, "At first I thought you were having a boy because your belly got so huge, but now I see you're getting fat all over, so I think it's a girl." Yep. You just have to smile and hold your tongue because being the crazy-emotional screaming pregnant lady is not who you want to be.
After my three-day-long labor and pushing out my baby girl with no meds, I felt a superpower I've never felt before. And although pregnancy changed my body, it more so changed how I viewed my body. Sure my boobs were now an F (WTH?) and my belly looked six months preggo when I left the hospital, but I realized that it took me 40 weeks to put on this weight, so it might take that long or longer to take it off. I worked out and ate healthy, but not because I hated my body and was determined to lose weight. My goal was now to take care of myself so I'd be able to take care of her.
Life teaches you valuable lessons, and this was a big one. While I was so fearful of pregnancy making me fat, it actually helped me overcome my fear of being fat. I'm so grateful to have witnessed - twice - my body changing and growing and doing what it was made to do. I no longer see my body for its flaws but for its amazing abilities. While I'm down to my prepregnancy weight, things are definitely not proportioned as they were, but every time I hear one of my children giggle or look down to see my stretch marks, I love my body a little more.
10 Healthy Reasons to Start Squeezing Lemons
Saying that lemons are a superfood is an understatement. Not only do they add abundant flavor to a variety of dishes, but they also boast a ton of health benefits. The flavonoids within the juice are said to contain antioxidants, which is why lemons are useful in treating so many ailments and conditions. Here are 10 reasons to enjoy them ASAP.
- Prevent kidney stones: Drinking one half-cup of lemon juice every day raises citrate levels in the urine. Studies have shown that this could protect against calcium stones in the kidney.
- Soothe a sore throat: Mixing lemon juice with honey can help alleviate the discomfort that comes from a nasty sore throat.
- Support weight loss: Beyond the old notion that the Master Cleanse was the only way lemons could help you lose weight, new studies have shown the ways lemon juice supports your goals. Lemon juice contains pectin, a soluble fiber that has been shown to aid in weight-loss struggles.
- Start your day right: Leave caffeinated drinks behind, and start your day off with hot water and fresh lemon juice to stimulate your digestive track and add vitamin C.
- Stop an itch: When it comes to poison ivy or insect bites, rubbing lemon juice on the area can soothe the skin, since it has anti-inflammatory and anesthetic effects.
- Aids in digestion: Dr. Oz is a big believer in the power of lemon juice for weight loss. He suggests drinking a mixture of lemon juice and flaxseeds in order to eliminate waste more quickly from your body.
- Anticancer properties: Studies have supported the anticancer activity of citrus liminoids, compounds that protect your cells from damage that can lead to the formation of cancer cells.
- Potassium power: Bananas aren't the only way to get a big helping of potassium in your system. In addition to vitamin C, lemons offer 80 milligrams of this mineral that helps your body stay strong and nimble.
- Bring down a fever: Forget the days of starving a fever! When your temperature goes up, drinking a lemon juice mixture can help bring your fever down faster.
- Balance pH: While lemons may seem quite acidic, they're a surprisingly good source of an alkaline food that can help balance your body's pH.
Come Inside For Cardio: 30 Treadmill Workouts For All Levels
While there's nothing quite like running outdoors, unruly weather sometimes makes it impossible. For those rainy or blustery days, there's the trusty treadmill. Whether you're a beginner runner or have a few marathons under your belt, we've got a running workout for you. From a run that mimics going up and down San Francisco hills to another that has you ascending a mountain, you'll swear you're actually running outside.
- Getting started: If you're new to running, then try our 40-minute beginner treadmill workout. The workout combines walking and running to get your heart rate up while also priming your body for distance and speed. If you feel like the workout is too easy or hard, then play around with the speed, but be sure to give your body time to adjust to the physical demands of running for the first time. Once you're ready, try out our 300-calorie workout, or if you need something a bit shorter, try our 30-minute beginner treadmill workout.
- Walk-jog workout: Once you're feeling a bit more comfortable on the treadmill, give this workout that mixes walking and jogging a chance. The 60-minute workout alternates between walking briskly, jogging, and running slowly; plan to burn around 300 calories. If you're in a rush, this 42-minute version will put you to work.
- Switch to sprints: Once you feel like you've mastered the walk and jog combination, try stepping up the pace. This 30-minute interval workout is a great way to start increasing your speed. Mix up your routine with a sprinting and walking workout to help boost your endurance. Then, once you're ready for a tough challenge, give this 60-minute interval workout a try.
- Sweat like a celebrity: This 30-minute treadmill workout from celeb favorite Barry's Bootcamp is full of intervals, hill work, and sprints, which will challenge both your endurance and your speed. Or give the 25-minute version a try. In short: these workouts are anything but boring. Get ready to push it.
- Pyramid intervals: Keep boredom at bay with this 30-minute pyramid interval treadmill workout. By changing your running speed every minute, you'll also be winning the war against weight gain. Have more time to spare? Up the ante with our 45-minute pyramid interval treadmill workout. If you have even less time to spare, you'll love the challenge of this intense 25-minute pyramid interval workout; designed by a running coach, it will help you become a faster runner.
- Get in, get out: If you're short on time but still want to get in a solid run, then give this 20-minute treadmill workout a chance. Not only will you play with speed, but the incline also gradually increases, which means you'll get a challenging workout in under 30 minutes!
- Work your way up the ladder: Push your endurance, raise your heart rate, and rev your metabolism with this interval workout, or try this 40-minute version. This ladder run, with the speed intervals increasing in duration as the workout progresses, is just the thing if you're looking for an extreme challenge!
- The 500-calorie workout: If you can find about 60 minutes in your day to do this high-interval treadmill workout, then you'll burn about 500 calories. Do it four times a week, and you're already down half a pound.
- Climb a hill: This treadmill hill workout will show you what it's really like to run in San Francisco. After doing the incline variations in this workout, running flats will seem like a breeze. If you prefer to walk up a hill, give this treadmill incline workout a try.
- Go for a hike: Even if you can't make it to Yosemite, this treadmill hike workout will mimic what it's like to be in the great outdoors. The 45-minute workout involves walking and jogging up steep inclines, so you'll strengthen your quads and work your butt. If you're in a hurry, try this 20-minute version instead.
- Graduate to a mountain: Once you've hiked up some hills, why not try for a mountain ascent? This treadmill mountain climb mixes a brisk walking speed with steep inclines.
- Build strength: The treadmill doesn't have to be just about running. This 60-minute workout alternates between intervals on the treadmill and classic strength-training moves. This 45-minute plan starts on the treadmill and then finishes off with 15 minutes of strength training.
- Blast fat: Intervals are one of the best ways to fight stubborn belly fat. Say goodbye to your muffin top with this 45-minute treadmill interval workout. You'll run your heart out and walk out with 421 fewer calories than you came in with! And just so you don't get bored, we're throwing in a fat-fry interval-mashup treadmill run. This butt-toning interval workout will help you burn up to 400 calories in less than 45 minutes.
- Do double duty: Sometimes you need to mix things up. If you're just feeling bored on the machines, then try this two-cardio-machine workout that utilizes both the elliptical and the treadmill.
20 Minutes and Done! Full-Body Workout
This high-intensity workout is anything but boring - time flies by as you jump, twist, and lift. Celebrity trainer and Barry's Bootcamp instructor Astrid Swan McGuire created a 20-minute scorch session that works every muscle in your body. You will have tons of fun while blasting calories with this workout. All you need is a light set of weights. Press play and get ready to work!
23 Times Yogis Defied the Laws of Physics
Yoga is a practice you can take from fitness classes and apply anywhere you go. If you're an adventurous yogi, you will want to test handstands and hummingbird poses outside of the classroom, from the beach to under the water. These advanced positions require balance, strength, and flexibility, and with years of practice, some yogis can effortlessly pull off moves just about anywhere - including on the ledge of a mountain. Read on to see the most beautiful places yogis have traveled to, all while showing off their insane yoga skills.
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