Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
jeudi 28 décembre 2017
How a Necklace Made Me Question My Abilities as a Mother
While celebrating a past birthday with friends, we decided to wander the shops of our edgy downtown street. We stepped into one of my favorite places, a shop where vintage artwork popped from every corner and handmade jewelry hung from pegs. I hadn't planned on buying anything, but then I saw it: a pendant necklace that said, "Best Mom Ever."
"Can I buy this for myself?" I chuckled to my friends. Immediately, of course, they all said, "Yes." I took it to the register and paid.
I am my children's only mom, and therein lies a gift beyond any bronze chain, a gift that says no one else can validate nor eradicate what I know to be true.
When I got home, I showed it to my husband. "That's hilarious," he said, and we laughed together. I admit that I felt somewhat like Michael Scott from The Office, who kept a self-purchased "Best Boss Ever" mug on his desk. I know these types of things aren't meant to be purchased by the wearer, but given as a gift. But that necklace was beautiful and seemed like the perfect thing to dress up my frequent outfits of t-shirts and jeans. So why couldn't I get it for myself?
My children are still in the stages where they constantly shower me with love no matter what. They still want to snuggle in the morning and they always want extra hugs at bedtime. I'm still a valuable teammate for checkers, and I do all the good voices when reading their favorite books. "Your kids are great," my family and friends assure me, "and you're a great mom." But those words are just flattery unless I believe them, too.
When my oldest child - an always curious 6-year-old - saw my necklace, he read it out loud. "Best. Mom. Ever." Then he snickered and continued playing. A couple weeks later, he asked me why I wear it. "I like it," I said. "Do you agree with it?" "No," he said, "because sometimes we do bad things and you yell at us." I nodded, impressed with his honesty, and kissed him goodnight.
And he's right. I yell sometimes, frustrated over the little things. I can be grumpy every morning and snippy in the afternoons, and I question anyone's authority to speak to my parenting strategies. I know that no matter how rightful and loving my motherly discipline is, it doesn't always come out in the calm manner I know it should.
No, when compared to many other moms, I would likely not win the title that my necklace boasts. Still, I wear it because I have three children whom I love. Three self-purchased red words hang over my heart and speak a truth that goes beyond opinion or anecdotes. This truth is something that may take years to develop, but something that seeps positivity into all the minutes I spend with my children.
I am my children's only mom, and therein lies a gift beyond any bronze chain, a gift that says no one else can validate nor eradicate what I know to be true. I am the best if I choose to take on the title.
16 Signs You've Made It Through the Worst of the Newborn Phase
The newborn phase is pretty darn difficult. Don't get me wrong, I loved loving on my brand-new babies and the whole miracle-of-life bit, but what I didn't love was the other stuff: the sleepless nights, the endless diaper changing, the feeling that I couldn't leave the house, etc. So I'll be the first to admit that I was more than OK when I started to see the light at the end of the proverbial newborn tunnel and my babies went from being mushy newborns to being just regular old babies.
So whether you've just brought your bundle of joy home from the hospital, or you're in the thick of it, here are a few telltale signs that you've made it through the newborn phases.
What Every Nursing Mom Needs to Know About Avoiding Foods
One of the hardest parts of being pregnant was having to avoid some of my favorite foods and drinks (things like sushi and certain teas were forbidden). I thought that once I had given birth, I could go back to eating and drinking to my heart's content. While this is mostly true, there are still some things that need to be limited by women who nurse. Here are 10 foods and drinks to be careful of when breastfeeding.
- Coffee and chocolate. Even though this is the time where you need caffeine the most, it's still best to limit caffeine while nursing, especially while the baby is young, since newborns have difficulty metabolizing caffeine. Chocolate, which contains caffeine, should consequently also be avoided.
- Fish. Mercury is a worry for nursing moms, thus fish is problematic. It's best to limit fish to no more than twice a week, choose fish that is lower in mercury like salmon, and avoid sushi to prevent the likelihood of food poisoning. According to the FDA, nursing women should still avoid tuna, swordfish, and other fish with high levels of mercury.
- Dairy. Some babies develop dairy allergies that can surface in things like eczema or trouble when breathing. It's a rare condition but still best to talk over any concerns with your doctor.
- Peppermint. That soothing cup of tea may sound great, but it's also possible that it lowers milk supply. It's best to proceed with caution.
- Orange juice. Even though there aren't any studies to support this claim, women are often told to avoid orange juice and other citric-heavy foods. Considering the potential risk of doing damage to the baby's GI tract, it may be best to limit just in case.
- Wheat. If your baby starts to show signs of stomachache and painful stools, talking with your doctor about avoiding wheat for a while might help.
- Garlic. Yes, garlic is flavorful, but it also can flavor your milk, which might not be the desired taste you were going for. If your baby starts to avoid the breast or seem discomforted, try limiting your garlic intake.
- Sugar. Sugar can dehydrate you, and when you're nursing, you need all the hydration and healthy nutrition you can get.
- Gassy foods. If a food, like beans and cauliflower, makes you gassy, it's possible that the baby will get gassy too.
- Spicy foods. Those flavorful and hot dishes, while delicious, can alter the taste of breast milk. Beyond creating a flavor that might be unappealing to babies, there is also a potential for the baby to experience gastric distress and become colicky.
A Letter to the Person Sitting in Front of My Son on the Airplane
Editor's note: this post has been updated from its original version.
Sir,
I apologize for my son pushing your seat. Traveling can be stressful, and I know that it's annoying. But with all due respect, would you please sit back down and mind your own business? What gave you the right to discipline my 3-year-old son? I am his mother, and I'm pretty sure that's my job.
The first mistake you made was calling him "sweetheart." I get that he has long hair, but he's not a girl. The second mistake you made was bringing too much attention to the situation. You have poked the bear, and he now thinks it's funny to kick your seat. The third mistake you made was pissing ME off by addressing him and not me - your only hope.
He's been flying since he was 4 months old (32 different planes to be exact), and he's usually a trooper. Since his legs have grown longer, I've found it somewhat difficult to keep them off the seat in front of him. Holding them for two hours is usually the best course of action, but it's not the most practical. I occasionally need to remove them to do other things. Maybe now I should just order a Bloody Mary and relax. Boy, wouldn't that be a dream.
It's been a long holiday weekend. Over Thanksgiving, washing the dishes after dinner was my only time to relax. How was your Thanksgiving holiday? My holiday was spent tending to my child's needs (and tantrums). I don't know your story or your past, but let me assume for a second that in your younger years, you flew with a toddler. Can you try to remember how difficult that was?
I've spent the past four hours lugging around his 34-pound body and a seven-pound car seat. Not only do I have his stroller to keep up with, but I also have his backpack, his snacks, his pillow, my computer, my purse, his iPad, and our boarding passes. I've had to visit the disgusting airport restroom 10 times to ensure he doesn't wet himself on the plane. I encountered dirty looks and stares while pleading with him to stop screaming "Jingle Bells" at the top of his lungs. My only chance to get him to eat something nutritious today was to bribe him with ice cream, which I never allow and now realize wasn't the best idea.
After boarding the plane with my son, I hoped and prayed for a tiny break. I even thought that break might come in the form of the person sitting in front of him showing me some compassion in my vulnerable, stressful situation. Instead of that break, however, I got YOU: rude, unsympathetic curmudgeon. Our plane hadn't even taken off yet, and everyone was still getting settled. I could have easily diffused the seat-pushing situation had you let me handle it. You never gave me a chance. As a parent, that is disrespectful.
When you first stood up, I was caught off guard. I even took away his iPad in an attempt to discipline him. But after I had a second to think, I was pissed at you and myself. Instead of punishing him, I should have defended him. Had you and your older son not conveniently been bumped up to first class (because our flight was overbooked), I would have. I hope that next time you decide to stick your nose where it doesn't belong, you will think twice. So, thank you for adding stress to my already nerve-racking day.
From,
A Protective and Tired Mother
PS - And to the woman who was also sitting in the row in front of my son, thank you for not being like the man above. Your kindness and humanity were a breath of fresh air. My son had kicked your seat multiple times, and yet you smiled. I was worried when you first stood up that, once again, I would be scorned. He has acrobatic feet, a larger-than-life personality, and an ear-piercing roar. I was pleasantly surprised when you wanted to see his "adorable face," as you so pleasantly put it. The way you delicately tickled his feet made him giggle.
I want you to know that you are my hero. Not only did you take a mountain of stress off my shoulders, but you also renewed my faith in people. Going forward in life, I will think of you often and remember how you treated my son. I'll remember that for every crotchety, intolerant person who rolls their eyes, there are also people like you. From the bottom of my heart, thank you.
This Woman Gives Us Reason #5,793 That Vaccinating Your Kids Is a Nonnegotiable
Alecia Rankin has a pretty important message for parents who are still refusing to get their children vaccinated: just do it. After her 7-week-old niece was rushed to the hospital with a life-threatening case of Hib - or Haemophilus influenzae - Alecia decided to speak out by posting a very important PSA to Facebook saying why every parent should vaccinate, even if it's "their choice":
Reason #1736493983283763 to vaccinate your kids? My 7-week-old niece has [the] Hib flu. [It's] so rare that her doctor hasn't seen it in her career because this bacteria caused by the Hib flu was all but eradicated by vaccines. Babies get [the vaccine] at 2 months old, which she hasn't [turned] yet. So before you decide not to vaccinate your children because "it's your choice" and "those who are vaccinated won't be affected" remember that babies can get sick before they have the chance to get their vaccine.
If that doesn't convince you to vaccinate, the terrifying ordeal the family went through certainly will. Alecia told POPSUGAR just how quickly things escalated for her niece. "My sister took her to the doctor because she was spitting up a lot, had diarrhea, and a fever," she explained. "After a full [blood] workup, the doctors told her it was viral and sent her home. She continued to get worse and began vomiting. The fever wouldn't stay down, so they took her back."
Unfortunately, that was only the tip of the iceberg for her niece. "We were told it was life-threatening if not treated," Alecia said. "She ended up with an IV in her [hand] and in her head, which both came out. Due to dehydration, they had to stick her with a needle eight times to try to [find] a vein in her arm. And eventually, she had to have a PICC line (an intravenous catheter used in long-term cases) put in because the IV in her head and hand stopped working. The spinal tap had to be done without anesthesia. No baby or child should have to deal with all of that."
Damn straight, no child should ever have to deal with that. When all was said and done, her baby niece had to spend 10 whole days in the hospital for something that could've been avoided entirely if every parent vaccinated their kids.
Thankfully, Alecia's niece is finally recovering at home, but that doesn't mean her opinion on vaccines has wavered. "I hope [kids who aren't vaccinated] don't catch one of these horrible diseases one day. The number of prayers and well wishes have been overwhelming and great to see."
You've Never Seen C-Section Birth Photos as Mind-Blowingly Beautiful as These
Alyssa Leon, a labor doula who also specializes in birth photography, is every mom's biggest advocate when it comes to being aware of the options they have during their births. Of late, she's doing so with the most gorgeous and mind-blowing C-section photos from a family-centered birth center in Phoenix, AZ, that gives the option for moms to request a clear plastic drape during their birth so that they can see what's going on and be more connected (rather than an opaque drape that would block a mom's view of her baby being born).
"We remember every detail of the day we brought our babies into this world," Leon wrote in a post to her Facebook page, Cherry Blossom Doula. "How we were treated, and what the birth environment looked and sounded like. My goal from day one has been to help normalize the variations of birth and this will continue to drive my desire to grow and support families in our community. Through my photos, I have been able to help educate women of their options and hopefully take away some of the fear and misconceptions surrounding birth."
See her gorgeous C-section photos ahead.
Parenting Resolutions You Need to Make Based on Your Kid's Age
While they can be helpful, parenting resolutions aren't created equal and for everyone. The needs of a 7-year-old aren't even close to the same as a newborn, and consequently it's important to think of resolutions in the same vein. Instead of telling yourself to exercise more or sleep more, which just isn't going to happen with a newborn, here are some parenting goals for 2018 that are a little more realistic based on the age of your child.
10 Simple Things You Can Do Right Now to Say "Screw You" to Your Anxiety
I have yet to meet another mother who isn't anxious. From the moment you find out you're going to be in charge of a little human, the mind turns on a bright "OPEN" sign, signaling to all of your worries, concerns, fears, and irrational fantasies to come in, take a seat, and stay awhile. However, unlike most unwelcome guests, a mother's worry and anxiety never leave. From getting pregnant to staying pregnant to labor (LABOR!), or going through the adoption process, the anxiety is a struggle, and the struggle is real.
How do any of us anxious mamas cope (besides watching hilarious mom parodies and taking solace in some very real and honest memes about #momlife)? I've conducted some self-tested research to find 10 simple ways to clear your space of worry and make more room for those moments that make it all worthwhile.
- Don't read every parenting book! Spare yourself the time and anguish. If you see something that interests you and you want to read it, go for it. But don't stock up on every parenting book. There's way too much information and you can and should trust your instinct to figure out what's best!
- Write yourself love letters. Journal your worries and your fears, and how you plan on conquering them. You'd be surprised at how easily nurturing others translates into nurturing yourself.
- Take long, deep breaths. You don't need to join your local yoga studio or google breathing techniques. Simply take equal count inhales and exhales, on repeat, until you notice a change in your body's energy.
- Abolish "perfection" from your vocabulary. You are enough.
- Keep your space serene. Be mindful of your environment. Keep your music soft, your voice low, and the energy around you peaceful. This may mean making some drastic changes like redecorating your bedroom, or small changes like lighting a candle every night. Making this shift happen will have a big result on your daily peace of mind.
- Read your body's cues. Give your body what it needs and not what you crave. Our bodies need water to flush out toxins and vitamins to keep our minds sharp and body's strong. Trade your caffeine for decaf, increase your exercise, and maximize your sleep. Don't sell yourself short from these long-term benefits.
- Make self-care a daily ritual. Morning yoga? Evening bath? Set aside time for yourself each and every day. You deserve a break.
- Take up a hobby. Been meaning to take up tennis? Or learn how to knit those cozy, chunky blankets? Find an activity just for you that helps distract the mind and tire your body. Sometimes we just need to disperse our energy, and focusing on a simple task or new challenge is a great way to do that!
- Find your tribe. You aren't alone, though you might feel like it sometimes. Seek support via mom groups or community events, and find strength in numbers. When you need help, seek it, and when it's offered, take it.
- Organize your time. Buy and use your planner. It's been said that we are anxious when we think about the future. Rather than fear the future, clearly write it down, and feel in control of what lays ahead.
14 Baby Shower Gift Ideas For Parents Expecting Twins
Although most expectant parents register somewhere for baby gifts, there are a few gifts for parents expecting twins that could be the lifesaving products they didn't even know they needed. Some of these are purely practical (like a double nursing pillow), some are downright adorable (like a "Buy One, Get One" onesie set), and all will - hopefully - be appreciated, whether they were on the registry or not.
Read through to see 14 products that are must haves for parents expecting twins.
Drink Up! 8 Tips For Crafting the Perfect Hot Cocoa Station
One of the joys of the weather getting colder - besides things like sledding and bundling up in cozy scarves - is sipping a yummy cup of hot cocoa. Whether you're throwing a party or just want to make yourself a cup for a quiet night in, a hot cocoa station is the perfect thing to warm your whole house (and your heart) for the Winter. And bonus? It's really easy to put together! Keep reading for eight tips to make a fantastic hot chocolate bar that will have your friends begging to come over.
10 Fire Safety Tips That Will Teach Your Kids More Than Stop, Drop, and Roll
Fire safety is a topic we should all be discussing with our children more frequently. Not only does it seem like everything is a fire hazard these days, but as parents, we all know that sinking feeling when our kids get ahold of something they shouldn't. According to the National Fire Protection Association (NFPA), there were more than 1.3 million fires reported in the United States in 2016. Even more troubling is that their study found that fire play by children started an average of more than 49,000 fires per year with 43 percent of those fires stemming from children under the age of 6.
Long story short: kids loooove things they shouldn't, which is all the more reason to actively educate your little ones on fire safety. Whether that means having a detailed family plan in case of an emergency or just showing them this list (GIFs make everything more interesting), we have 10 tips to help keep your children safe.
Early puberty linked to depression in girls
Girls who go through puberty early could be more likely to experience depression and behaviour problems that last into their 20s compared to peers who start menstruation later, a U.S. study suggests.
Non-drinkers pushing bars for better alcohol-free cocktails
It's not completely commonplace yet, but there is a growing push from some establishments to offer more interesting and complex alcohol-free drink options.
How slaying dragons and rolling dice can help people with autism
Autism Nova Scotia has set up a group of Dungeons and Dragons games to help people with autism practise their social skills.
Extreme cold weather grips much of Canada
Environment Canada issued a slew of extreme cold warnings across the country today. Atlantic Canada is being spared from the plummeting temperatures, but much of Newfoundland and Labrador is subject to blizzard warnings.
'Best Christmas present': Lifelong best friends discover they're actually brothers
Two Hawaii men who grew up as best friends recently learned that they're actually brothers. They revealed the surprise to family and friends over the holidays.
RCMP officer anxiously awaiting life-altering kidney transplant
RCMP Cpl. Shane Burridge says he can't wait to finally get his kidney transplant, so that he can get back to work.
'Pressure to be happy': Holidays can be a struggle for those who suffer from depression and anxiety
The holidays can be a time of joy and celebration, but they can also be the opposite for those living with depression and anxiety.
27 Quotes That Will Inspire Weight Loss AND Self-Love
Making the decision to get healthy and lose weight is a big deal all in itself - so, well done! Whether you can't remember the last time you set foot in a gym or you've simply fallen off the wagon, these quotes will give you that extra push, especially when it all seems impossible. You're gorgeous anyway, but now it's time to do your body right and make it strong. If there are any takeaways, they are: everyone starts somewhere, don't compare yourself to others, and wake up every day with the purpose to kick ass!
A Cheat Sheet to Using Adaptogens to Lower Stress, Increase Energy, and Improve Digestion
Ease anxiety, boost libido, reduce bloat, enhance your skin's natural glow - do any of these benefits sound too good to be true? Well, they're not. These are all very real benefits of some magic little plants and herbs called adaptogens.
Dr. Will Cole, DC, a functional medicine practitioner from Pennsylvania, told POPSUGAR that what makes this plant family so special is that "they have a common bond of having a balancing impact on your body's immune system and hormones." Dr. Josh Axe, DC, a major proponent of natural health, echoes Dr. Cole's belief in adaptogens, especially in their ability to keep your cortisol levels in check.
Research has shown when cortisol levels are high, there is a correlation in weight gain and inflammation. Dr. Axe also said that healthy cortisol levels are the key "to looking younger, feeling younger, and being healthy." Both are fans of taking adaptogens, encouraging their patients to consider adding them to their wellness regimens for optimal well-being, as they can help lower stress levels, increase energy, and boost immunity.
If you're interested in introducing adaptogens into your own wellness regimen, this guide is a great place to start.
Ashwagandha - the Mood-Boosting Anxiety-Killer
- Can help to ease anxiety (in small studies, it's been shown to ease anxiety up to 44 percent)
- Helps to reduce stress
- May help to promote weight loss by balancing cortisol levels
- Supports your thyroid
- Can enhance your mood
Rhodiola - the Coffee Alternative
- Boosts alertness/mental performance
- Boosts seratonin levels, boosting mood
- Can help with symptoms of depression
- Supports adrenal fatigue
- Commonly used as a coffee alternative
Pearl - Your Skin's Fairy Godmother
- Rich in minerals and antioxidants
- Great source of amino acids
- Great for your skin
- Helps keep hair nourished
Maca - the Powerhouse (in and Outside of the Bedroom)
- Boosts libido
- Can aid physical performance
- Can help boost sex drive and endurance
- Boosts mood and energy
Schisandra - the Liver-Lover
- Supports your adrenals
- Contains antioxidants to help remove free radicals from your body
- Supports cancer prevention
- Reduces stress and helps to balance hormones
- Great liver support
Cordyceps - the Fountain of Youth
- Rich in antioxidants
- Helps with antiaging
- Helps fight oxidative stress
- Contains anti-inflammatory properties
- Supports your liver and aids healthy detox
Holy Basil - the Stress Slayer
- Fights fatigue and stress
- Supports cancer prevention
- Boosts your immune system
- Regulates blood pressure and cholesterol
- Supports digestion and helps to reduce gas and bloat
Ginger - the Anti-Inflammatory, Immunity Booster
- Helps with digestion
- Helps prevent nausea
- Soothes sore muscles
Ginseng - the Ancient Chinese Weapon
- Full of antioxidants
- Improves brain power
- Lowers blood pressure
- Boosts endurance
- Regulates blood sugar
Astragalus - the Immune Booster
- Boosts immunity
- Helps to prevent cancer
- Aids digestion
- Promotes heart health
Licorice Root - the PMS Problem-Solver
- Relieves PMS symptoms
- Helps alleviate pain
- Helps with adrenal fatigue and high cortisol levels
- Balances gut bacteria
- Supports your liver
He Shou Wu - Your Friend . . . With Benefits
- Believed to support your hair (getting rid of grays and hair loss)
- Can boost sexual activity
- Can boost testosterone and sperm count in men
- Supports the immune system
As you can see, adaptogens are a very powerful natural medicine, and with their growing popularity, they can now be consumed in a variety of ways. Whether it's in a powder form, like with Moondeli, Sun Potion, or Moon Juice blends; topped on toast or blended in your morning shake with spreads like Pearl Butter; or simply dropped into your favorite smoothies with liquid tonics like Bioray, they're popping up all over! Which adaptogens are you eager to try out?
A Doctor Reveals Exactly How to Use Cannabis For Anxiety
Chances are you've heard all sides of how marijuana can affect anxiety. While cannabis can have a calming effect for some people, it can also induce a panic attack for others. And aside from all that, some people just don't want to experience a high or feel intoxicated at all, but they do want to reap the antianxiety effects of cannabis.
While CBD (the nonpsychoactive compound of a cannabis plant) on its own can help with anxiety and won't create any intoxication effect (read: won't make you high), we've been told by several doctors that using THC in conjunction with CBD has significantly stronger, more synergistic effects. But THC is psychoactive and can cause that intoxicated feeling. So what do you do? You want to chill out, but you don't want to feel high, right? Solution: sleep it off. Use your marijuana products at night before bed.
Dr. Jordan Tishler, MD, a Harvard-trained physician and the president of both InhaleMD and the Association of Cannabis Specialists, gave POPSUGAR this tip for using the full effects of cannabis without experiencing any intoxication side effects: "If you use a THC-forward medicine at bedtime, even though the intoxication wears off overnight, the antianxiety and antidepressant benefits last throughout the next day." Quick clarification: THC-forward would mean if you're using a product that's higher in THC than it is in CBD.
"The intoxication wears off overnight, [but] the antianxiety and antidepressant benefits last throughout the next day."
"There's very rarely a reason to dose people during the daytime," he said. "For my anxiety patients, I have tremendous success giving them a low-dose - 10 to 15 milligrams of vaporized flower around bedtime - and that's all they need."
So you don't need to be "feeling it" to get the effects you need - and why that is still remains something of a mystery. Dr. Tishler says, "That remains entirely to be explained, but I'm seeing [the results] loud and clear."
Why add THC if CBD is a great antianxiety medication on its own? "I use CBD as an adjunct to THC," said Dr. Tishler. "For the average patient, I think in terms of THC with the idea of the entourage effect: if you're using a whole plant, you use the plant or an extract; [this way] you get CBD and other supportive chemicals," he said. "CBD is more complementary." Essentially, you can get more powerful results - and because it's nontoxic and not harmful, it's definitely worth a try.
So if you live in a state where THC is legal to consume or you have a medical card that allows you to use prescription cannabis to treat anxiety, this might just be your new bedtime routine to beat anxiety.
Here's What Happened After I Ran a 5K Every Morning For a Week
Summer in New York City can be downright rough. As if staring at your electric bill isn't depressing enough on its own (thank you, air conditioner), working out in the muggy afternoons is much less than ideal. Only a few weeks into the season, I noticed a pretty crappy byproduct of the season: my fitness routine was slipping. Warm mornings had made it tough to leave the comfort of my cool bedroom for a sunrise run. As someone who swears by early a.m. workouts, I saw my productivity slipping by the wayside as my lazy mornings became more frequent. Despite managing to get to midday Spin classes or even the occasional hot yoga situation, I still felt blob-ish.
I knew I needed to get my mojo back. So, I decided to commit to running every morning for a week. The rules: Hit a 5K first thing (after, of course, the whole wash my face, brush my teeth, put clothing on schtick). The pace didn't matter. All that mattered was that I would get up, get out, log the miles, and well, the rest of the day was mine to conquer.
A quick note on me and my running capabilities: I've run five marathons (I've also lost 70 pounds in the process). The last one was almost a year ago. Still, these daily 5Ks didn't come easy to me. There were days I hated it, and there were days I loved it. Days five and six, the temperatures were perfection - 60 degrees, sunny, and low humidity - making me fall in love with this city all over again with each step. Throughout the week, here are the four biggest lessons I learned running a 5K every morning for a week:
1. Preparation is everything.
Getting out the door at an early hour is a whole lot easier if you set yourself up for success. Before bed each night, I'd set aside a pair of shorts or tights, a sports bra, and a tank. Knowing exactly what I was going to put on gave me one less excuse to procrastinate before walking down the four flights of stairs from my apartment to the street. Plus, have you seen what happens when you try to put together a matching outfit pre-6 a.m.? No wonder why most New Yorkers only wear black.
2. The earlier, the better.
I despise humidity like I despised sophomore year statistics class in college. While sleep is amazing, there's no denying that beating the heat is 100-percent worth setting that alarm for an hour earlier. Maybe I'm just super sensitive, but I found that leaving after 6:30 meant it was harder for me to breathe. By setting a 5:45 a.m. alarm, I was able to get up, dressed, and my act together before hitting my stride by 6:10 a.m. This, for me, was ideal.
3. Partnering up can save your stride.
On day one of my 5Ks, I joined my boyfriend for a 10K. (He's an overachiever and after a glutenous date night, I felt like the jump-start could do me good.) I'll be the first to admit that I was in the front seat on the struggle bus. Last month, the man spontaneously decided to run 20 miles because "he was feeling great." So just envision this scene with me: it's mile two of our run, he's cruising along like a gazelle, and I stare in his general direction using puppy eyes asking him if we can take a pitstop so I can assault a water fountain.
Still, without him being there to push me past my comfort zone, I doubt I would have finished the miles that day. I became competitive, not just with him, but with myself. You've run marathons, I thought to myself. You can run a 10K. Although I didn't get to that desirable happy place on my run where you blink and suddenly it's done, I did check the box. After I felt appreciative to have had him to get me through. I also felt appreciative when he made coffee upon returning to the apartment.
4. When something becomes habit, it's easier to stick with.
When I started running back in 2007, I committed to logging the same distance every day, rain or shine. I didn't love those give-or-take 14-minute pavement dates, but after two Summer months of running daily, it had become routine. I started to look forward to taking that time for myself. Regardless of the snail-worthy pace, I felt like I had finally done something for myself. I felt accomplished.
This week of 5K running brought me back to that time. I found that by day eight (yes, I know that there are seven days in a week), I was still waking up to run 3.1 miles before going on with my day. Yes, I kept it going even AFTER I was "done." It took me one week to make this 5K morning situation habit. One week a 5Ks to find some inner peace and jump-start my fitness back to where I'm happiest. Maybe for you, it's not running. But perhaps you too can be surprised at what you're capable of when you set your mind to a goal - and execute.
18 Healthy Dinners That Are 5 Ingredients or Less
We've all been there - the fridge is almost empty, the cupboard is gathering cobwebs, and that trip to the grocery store just keeps getting pushed back. In times like this, it's easy to reach for that bowl of microwavable mac 'n' cheese or order takeout, ultimately throwing any health-conscious decisions to the wind. But rest assured the following recipes all contain five ingredients or less and the varying contents of your spice cabinet and are as satisfying as they are healthy.
Your Definitive Guide For Preventing and Coping With the Cold and Flu Season
Feel a cold coming on? Maybe you're already down for the count with the flu. Whether you're fighting off aches and chills or the people who bear the germs for aches and chills, we've got a guide for every step you can take to prevent and stave off a cold or the flu. Stay safe out there, people.
The Perfect Nap Length (and Why You Need a Nap Daily)
Let's face it: napping is awesome! Anyone who tells you otherwise is simply not someone you need in your life. Napping, however, you most definitely do need in your life. You love it, we love it, and there are many scientific reasons why your body needs it, too! But not all naps are equal. Are you the long napper? Do you take little catnaps? Do you wake up feeling more tired than when you fell asleep? Are your naps planned or are you the spontaneous snoozer? Here's your guide to why you need to nap and the best scenario for the most restful nap of your life.
Why You Need to Nap
How much sleep do you get at night? A CDC study found that more than 40 million workers get fewer than six hours a night, in spite of a National Sleep Foundation report that indicates that we all need between seven and nine hours a night. Needless to say, coming up that light on your sleep needs makes naps a necessity to just catch up on rest and be able to get through all the tasks we have on our schedules on a daily basis. If you reach for sugar in the afternoon to stave off the Zs, then you're also a person who could use a nap - and better nutrition!
Science Says You Should Nap
A recent study published in the Journal of Sleep Research found that very short naps improve cognitive alertness and mental capacity. These could be as short as a few minutes or up to 10 minutes of solid shut-eye. Researchers at Clinical Neurophysiology found that a 20-minute nap in the midafternoon could mean the difference between you being at your best for the remainder of the day or not. Another study published by Psychiatry and Clinical Neurosciences echoed the same findings about the 20-minute power nap. Yet another study done at Berkeley discovered that getting a solid hour of quality sleep exponentially increases and improves brain function. That makes you a better student, worker, or just a better person in general with an amazing short-term memory to boot!
How Long Should You Nap?
It's obvious there are benefits to napping, but how long should you really be dozing for? The above listed research indicates the benefit of short naps from minutes to an hour, but how long is the best nap? Research published in The Archives of Internal Medicine studied more than 20,000 Greek men and women between ages 20 and 86 and found that the best napping length was 30 minutes. Not convinced? Study participants found that people who took at least three naps of this length per week had a more than 30 percent lowered risk of death via coronary episodes, especially women!
The 1 Self-Care Tip Literally Anyone Can Benefit From
A handful of weeks ago, I interviewed a series of wonderful women in wellness - gurus of all kinds - to ask what their favorite form of self-care was. Much to my surprise, a lot of it was centered on food.
The way in which we feed ourselves is surprisingly one of the easiest and simplest forms of self-care. And there are two ways of doing this. Let's start with the physical, health-focused one.
Cook a nourishing meal
Eating healthy in and of itself is self-care. Different foods have different properties - some boost your mood, others energize you, and some help you sleep more soundly. Putting good food in your body is a sure-fire way - physiologically - to ensure you feel your best. This tip comes from Liz Letchford, MS, ATC, who said "spending the time to make myself a healthy meal nourishes both my body and my mind." She shared that in addition to making her body feel good, the cooking in and of itself "is very meditative; I like to slow down and enjoy every second of the meal prep."
Just indulge a little
Now for the emotional form of self-care. You'll probably love how two of our favorite registered dietitians both show themselves some self-care TLC with a tasty treat. "Sometimes, you should eat a little more dessert," said Lori Zanini, RD, CDE. "So much advice we see is about not caving to cravings, but no one food should always be off limits."
Lisa Eberly-Mastela, RD, MPH, feels similarly. She told us that she schedules self-care days on her calendar to grab a coffee and a chocolate croissant. No, it's not organic, non-GMO, raw, fresh produce, but it does wonders for feeding the soul.
Indulging every so often for the sake of health care can also have latent healthy effects on your diet. "I've found that when we have this 'all foods can fit into a healthy lifestyle' mentality, we are actually less likely to overeat, and we end up enjoying our meals so much more!" said Lori. So indulge now and end up back at point A (cooking a nourishing meal) later.
20 Deliciously Easy Recipes to Kick-Start Your Keto Diet
Eating foods high in fat, like butter, cheese, and bacon, sounds counterintuitive, but that's just what the ketogenic diet entails. It means high-fat, low-carb eating in order to reach ketosis, a natural metabolic state in our bodies that forces the use of ketones over carbohydrates for energy. The good news is there are plenty of really delicious low- to no-carb meals out there, like this spaghetti squash mac and cheese or this one-pan salmon and crispy kale dish. Of course, healthy, balanced meals, research, and consulting your doctor are always recommended before starting any diet.
Maintaining this diet may seem nearly impossible with the holidays coming up, but check out these keto-friendly recipes that are as delicious as they are easy to whip up. This is the perfect start for those wanting to try the keto diet, those wanting to cut down on carbs in general, or those who just need some new recipe ideas. Keep in mind, though, that a couple of these recipes may require very slight substitutions to be fully keto!
15 Ground-Chicken Recipes That Are Finger-Lickin' Good
Poultry doesn't have to mean boring. You'll be craving seconds when it comes to these lightened-up burgers, flavor-packed (yet healthy) chilis, satisfying stir-fries, and guilt-free lettuce wraps - all loaded with chicken, just minus the fat. New year, new you, new white-meat recipes that don't suck.
5 Simple Ways to Stay Mentally Healthy When You Can't Exercise
As a personal trainer and Pilates instructor, I work with a very active population. When one of my clients gets injured, it doesn't just take a toll physically, but also mentally. I offer these tips on how to manage your daily stress as you're recovering and healing your body to everyone.
Stay in Control
Focus on what you can control when it comes to your health. Even though you may not be able to "exercise" or even move very much with your injury, you can control what you eat, what you drink, and your attitude toward health. If you focus on fueling your body with the right foods, your blood sugar and mood will stay more even-keeled and you'll feel a lot better emotionally and physically.
Start Something New
Take this as an opportunity to spend time on a new project that does not involve something physical. Maybe you have always wanted to refresh your Spanish, read the Harry Potter series, or start a journal, but it didn't seem feasible. Your body needs to rest, but your mind should stay active. Create a goal and follow through and a sense of accomplishment will help keep you strong mentally.
Adjust Your Workout
Depending on your injury, you may still have an opportunity to perform some movements. I've had clients with knee injuries who completely stopped moving, gained weight, and were miserable. I've also had clients who took the opportunity to work on other parts of their bodies while continuing to rest their knee and were able to make progress physically and keep the pounds off. Look at what your options are and determine the best course of action.
Track Your Progress in a Notebook
When you're hurt and restricted, it feels like you're never going to get better. I have worked with stroke patients who were unable to see the small improvements in their mobility that as an outsider I was viewing. When I was able to remind them of things they couldn't do even two weeks prior, their attitudes toward their physical limitations were completely transformed. By making daily notes about how you feel, your pain level, and your mobility, you will be able to track progress and see real results that you may have been blind to otherwise. Celebrate the little victories!
Meditate
Although it might not be for everyone, there are many ways to meditate. Deep breathing can be helpful for reducing heart rate and stress and provides mental clarity. Come up with a daily saying that works for you and repeat it to yourself as you're recovering and rebooting!
Laura is the CEO of Matriarc, a health and wellness company for moms, with an app for postpartum exercise, nutrition, and meditation and more coming in 2018. Find her on Facebook or email Laura at Matriarcapp@gmail.com for more information.
Why You - Yes, You - and Everyone Else Need to Be Doing Pilates
There are so many workouts we love, but one in particular offers a bevy of benefits that are absolutely invaluable: Pilates. Honestly, everyone can benefit from doing it, and we're not exaggerating. Addicted to group fitness? This needs to be part of your routine. Never had a personal training session? Get to a Pilates studio. Injury? Jump on that reformer.
While group fitness is awesome (it's encouraging, welcoming, inspiring, and seriously fun!), more often than not, a group fitness class doesn't take the time to teach you proper form and functional movement in necessary depth, leaving you potentially injury-prone. A Pilates class is the exception to that rule, rendering it the necessary addition to your weekly routine.
Let's take a look at what makes this workout so special.
It's an All-in-One Package
In Pilates, what you're paying for is far more than just a great workout for 40 to 60 minutes; you're getting a bit of physical therapy and a whole lot of education on how to properly move your body well beyond the carriage, chair, and box.
While I still love my group fitness classes, more than ever I've come to recognize the importance of supplementing my boot-camp-and-cycling routine with reformer Pilates - the ultimate hybrid of low-impact exercise, strength training, physical therapy, and physical education.
And you're still getting a kickass workout! "Some folks think that Pilates is an 'easy' workout because it can be easy on your joints," said Cricket Wardein, founder of Mighty Pilates. But it's far from the case. "[These classes are] intense and focus on building long, lean muscles and a strong core."
You Get More Specialized Attention Than You Would in Most Other Group Fitness Classes
Pilates is still a group fitness class, but you actually get specialized attention in Pilates that you don't normally see in other sessions.
Similar to personal training, if you have an instructor who knows their stuff, you're not only getting an excellent strength-training session, but you'll be learning a better mind-body connection that you can take with you into other workouts. "Pilates is about gaining an awareness of your alignment while creating a balanced muscular structure," said Rachel Reis, a Balanced Body Pilates trainer at EHS Pilates in San Francisco. "It is also about connecting your breath to movement and activating your core, which can translate to any sport or movement-based practice."
"You'll not only be getting an excellent strength-training session, but you'll be learning a better mind-body connection that you can take with you into other workouts."
Diana Guerci, Pilates instructor at Mighty Pilates, agreed but noted it's not just limited to workouts and sports. "The cues that your teacher is giving you during a Pilates exercise are also cues that you should bring with you in your day-to-day life - from driving to washing the dishes to walking to holding your kid, etc."
You'll Learn a Lot About Your Body
That breath-to-movement idea is just one part of the body awareness you'll gain in Pilates classes. You'll also probably pick up a few anatomy terms that'll help you better understand how your body moves and functions ("cervical spine" and "transverse abdominis" are sure to impress at parties).
The body awareness you gain from a class like this is "the key" to staying safe in all other workouts, according to injury prevention expert and personal trainer Liz Letchford, MS, ATC. In her one-on-one sessions, Liz says, "The first thing I teach my clients is postural awareness." A Pilates session creates space for the instructor to teach "proper body position while guiding you on what sensations you should be feeling in each exercise and position," which can bridge the gap between group fitness and personal training. Liz also noted she is "a huge fan of Pilates's emphasis on core stability and control," which impacts all other areas of functional movement.
During a recent reformer class I took with Diana, I immediately noticed her knowledge of the human body; instead of calling out generic cues like "Keep going!" or "Go faster!", Diana coached with an educational style. "Articulate your thoracic and lumbar spine" and "You should feel this in your postural muscles" were a few standouts from class - not to mention how she quickly picked up on my naturally hyperextended knees and gave personalized tips and adjustments on how to protect my vulnerable, injury-prone joints. In my experience, this doesn't happen in your average group fitness class.
Pilates (Typically) Offers All-Star Trainers
Finding an excellent coach can be tough; while every studio is different, for the most part, Pilates instructors are able to provide expert-level advice because of their serious education - one that doesn't just end once a certificate is issued. "We offer ongoing training for our instructors," said Cricket, who referenced Mighty Pilates's advanced Pilates training with expert Courtney Miller. Diana described her own training program experience, which required almost one thousand hours of education. Needless to say, she knows her stuff - and chances are, your local instructor does as well.
It's Ideal For Working Out With an Injury or Special Need
Perhaps you're past the point of injury prevention and you're already injured. This is yet another reason to check out Pilates; it's one of the most modifiable exercises and is adjustable for all types of physical needs, whether it's an injury, a posture issue, or pregnancy. "My background in movement has helped me grasp the interconnectedness of the human body . . . this has helped me work with a variety of bodies with all kinds of history and be able to speak generally in a group class setting to assist and bring something to the table for every student in the class," said Diana (It's true - the aforementioned instance with my hyperextended knees and her eagle-eyed awareness is proof!). "With every Pilates class, we are working on reversing [injury and postural problems], starting from the alignment of your feet to the crown of your head," she said.
Whether you're preventing injury, currently injured, need special attention, or just want to have excellent form and get stronger, Pilates could provide you with priceless, absolutely essential tools and benefits. "Pilates is a great foundational practice for other workouts because it is rooted in moving with both precision and concentration," said Katie Warmuth, instructor at Pilates ProWorks. "Every exercise incorporates not just a movement, but a breath and an objective, making you more aware of what muscles you are working and for what benefit. Bringing this kind of mind-body awareness into your other workouts helps you better understand your strengths and weaknesses and modify exercises accordingly to avoid injury."
A 30-Minute Treadmill Run to Work the Booty
I like appreciate a treadmill workout that does double duty, like this one that provides a serious cardio session while also toning my backside! By adding the incline to this indoor run, the glutes and hamstrings get worked a little extra. And that's a good thing. Another benefit of working the incline: it makes running on flats feel like a breeze. Check it out, print it, then hit the gym and work it.
30-Minute Incline Treadmill Workout
| Time | Speed/MPH | Incline |
|---|---|---|
| 0:00-5:00 | 5.5 | 1.0 |
| 5:00-8:00 | 5.5 | 6.0 |
| 8:00-9:30 | 4.5 | 2.0 |
| 9:30-11:30 | 6.0 | 6.0 |
| 11:30-13:00 | 4.5 | 2.0 |
| 13:00-14:00 | 6.5 | 6.0 |
| 14:00-15:30 | 4.5 | 2.0 |
| 15:30-18:30 | 5.5 | 6.0 |
| 18:30-20:00 | 4.5 | 2.0 |
| 20:00-22:00 | 6.0 | 6.0 |
| 22:00-23:30 | 4.5 | 2.0 |
| 23:30-24:30 | 6.5 | 6.0 |
| 24:30-26:00 | 5.5 | 2.0 |
| 26:00-30:00 | 4.5 | 1.0 |
Take a few minutes to stretch your legs after this treadmill session! Here are easy hamstring stretches, great ways to stretch your quads, and don't forget to stretch your glutes.
Model credit: @greicesanto/
If You're Feeling Extra Stressed, You Might Want to Avoid These Workouts
There are endless benefits to be had from exercising regularly, including but not limited to better sleep, fewer depressive symptoms, more energy, and a better mood overall. Although working out is great on so many levels, that doesn't necessarily mean that your body is ready for any kind of workout at any given time.
As someone who has been living with an anxiety disorder for several years, I realized that there are some workouts I'm better off steering clear of when I'm feeling particularly stressed out or frazzled. Some sweat sessions actually create more stress in my body, leave me feeling more exhausted than before and prevent me from fully relaxing for the rest of the day. If this sounds familiar to you, you may find this list useful. These are the four workouts I avoid when my anxiety is waging war on me.
Crowded Group Fitness Classes
Don't get me wrong: there is certainly a time and place for something like Barry's Bootcamp or CrossFit. In fact, I love to go to Barry's a couple times a month to the location near my office. But when I'm feeling especially anxious and worried about whether things in my life are going to work out, I just can't handle all the loud music that makes my heart feel like it's going to beat out of my chest. I also don't like having people right next to me, flinging their sweat all over my equipment and breathing heavily into my ear. It makes me feel claustrophobic.
If you are struggling with anxiety these days, opt for a more chill kind of workout, like a weightlifting session at your gym outside of peak hours. This kind of exercise always make me feel more grounded and less stressed in general.
Intense Cycling Classes
When I'm feeling energetic or in need of inspiration, I love doing the cycling classes (Cycle Beats or The Pursuit) at my Equinox gym. I also love a good Flywheel session. But, like many group fitness classes, I find that the blaring music, overenthusiastic instructor, and close proximity to numerous strangers only exacerbates my stress. I want to get a good workout in when I'm feeling wired, but, to be honest, I want to sweat without people bothering me.
If this sounds familiar, you may want to avoid those intense cycling sessions when you're feeling superstressed. I like to instead go to a contemporary or hip-hop dance class, where I have enough room to move my body in a stress-relieving way, and the teacher is a little more low-key.
A High-Intensity Interval Run
Running is a great way to blow off steam, but if you need to find a way to ultimately wind down, you might want to stay away from the high-intensity intervals. They will certainly give you a killer cardiovascular workout, but all that heavy breathing and the escalated heart rate may remind you of a panic attack - and that's the last thing you need when you're stressed AF.
Opt in instead for a brisk walk around the block or a low-intensity sustained state (LISS) cardio session. You will get just as much of a workout in, but you won't necessarily get your heart rate up to its very max.
Hot Yoga
I'm a hot yoga teacher, so it's not like I'm bashing hot yoga by any means. But I will say this: when I'm battling anxiety, I don't want to be in a 100-degree room where I'm pouring sweat from crevices of my body I didn't even know had sweat glands. It's stressful! And it leaves me feeling totally wiped out. I much prefer a Yin yoga session or a Vinyasa yoga class in a warm or nonheated room. These practices will help you gain flexibility and allow you to tune into your body, without all the extra noise and fuss.
Anemic? Study Shows That Treating Iron Deficiency Can Help You Lose Weight, Too
Are you anemic? Iron deficient? Many women are - in fact, roughly 20 percent of women (in childbearing age) have iron deficiency anemia, and that's not including women who are generally just low in iron. If you've experienced weight gain because of it, it's time to get serious about your iron supplementation - some research is showing it could help balance out your weight and jump-start your metabolism.
An Italian 2014 study looked at 21 anemic women over the course of four to six months while they took iron supplements orally to treat anemia. At the end of the trial, it was reported that their waists shrank, their weight dropped, and their BMI was "significantly reduced." Pretty amazing results, right?
The report mentioned that the study was indeed small, and that there would need to be more studies to give a concrete recommendation, but the initial findings suggested that "treatment of iron deficiency may improve not only haematological but also metabolic and anthropometric parameters." Big words, even bigger significance. You'll be helping balance your blood while you boost your energy and your metabolism, all while changing the shape your body (ideally, if all goes to plan and you continue eating healthily).
Talk to your doctor and see how much iron is safe for you to take to treat your anemia. You may be pleasantly surprised with the change in your weight!
8 Healthy Booze-Free Cocktails You'll Actually Want to Drink
It's party season, but that doesn't mean you need boozed-up drinks. After all, you know how to make a tasty spiked eggnog and holiday sangria like a pro. What can be more challenging, though, is getting a mocktail just right. It should be sweet but not too sweet, refreshing, and have enough zip to get you in the mingling mood. Oh, and you also want it to be kind to your waistline. After all, mocktails can be so delicious, you're not going to stop at just a sip. We've rounded up eight that fit the bill, so get stirring, sipping, and socializing.
Do Cheat Meals Slow Down or Speed Up Weight Loss? A Dietitian Answers
You eat healthy all week long, so once the weekend rolls around, you treat yourself a little. Everything in moderation, right? The weird thing is that you can go a little nuts with the french fries, pizza, cupcakes, and wine, and when Monday morning rolls around, you look leaner and maybe even weigh less. Is this a dream?!
POPSUGAR caught up with Stephanie Ferrari, a registered dietitian with Fresh Communications, to ask her about this puzzling question: do you need to have cheat meals or cheat days to lose weight? Meaning, if you don't, and you never stray from your healthy eating ways, is it one reason your weight loss might be stalling?
You'll be happy to know that Stephanie says that cheat meals do help with weight loss, in two ways: "metabolic pathways and motivation." As for metabolic pathways, leptin is the hormone that makes you feel full. "When you diet for prolonged periods of time, leptin levels decrease and you become more sensitive to it. That increased sensitivity means you'll feel more hungry when leptin is absent and you'll feel more full when leptin is present."
Stephanie goes on to explain that when you eat a large helping of carbohydrates (we're looking at you, pizza!), insulin is released in your blood. Insulin (along with a few helpful neurotransmitters) increases leptin activity in your brain, making you feel satisfied. When you feel full faster, you may actually end up eating fewer calories than you think on cheat days!
In one (small) study, researchers discovered that both metabolism and leptin levels increased in female participants who were on diets and then ate a large quantity of carbohydrates. Stephanie says, "When your leptin levels increase, you eat less. When your metabolism is increased, you lose weight. This may explain how, metabolically, cheat days can help with weight loss."
As for motivation, since we're all about eating healthy and treating yourself every once in a while, this can explain why having cheat days or cheat meals can help you lose weight. It has to do with the 80/20 rule, where you eat a healthy diet rich in fruits, vegetables, lean protein, healthy fats, and whole grains 80 percent of the time, and then allow yourself the occasional chocolate cupcake or bowl of ice cream 20 percent of the time.
If a person's diet is too strict, they'll end up feeling deprived. They're more likely to have extreme cravings that lead them to binge. Stephanie says, "They might feel like they've screwed the whole thing up and will end up sabotaging their plan by eating way more calories than they would have initially. That's where the phrase 'yo-yo dieting' comes from. It results in weight fluctuations and increased fat in your body composition."
This is the exact reason Stephanie recommends "cheat days" for her clients who are trying to lose weight and keep it off. It builds in an acceptable time frame to indulge so if you know you have a party coming up, you feel empowered to eat a little treat and enjoy it. Giving yourself permission to satisfy your cravings once in a while will actually help motivate you to continue eating healthy the rest of your week.
Stephanie advises, "If you don't give yourself permission to indulge sometimes, you're setting yourself up for failure. On the flip side, by allowing yourself cheat days here and there, you're setting yourself up for success." Revenge Body star and celeb trainer Latreal Mitchell agrees that it's all about balance.
So yes, go ahead and indulge! Maybe you like having a little treat each day, like a square of dark chocolate after dinner. And maybe you like to go all out on Saturday, loving up chocolate chip pancakes for breakfast, mac and cheese for lunch, and lasagna with wine and cheesecake for dinner. Find a way to indulge that works for you and your goals.
This Rowing and Strength-Training Workout Will Torch Up to 1,000 Calories
You want a workout that works as hard as you do, plain and simple. If you want to get results and challenge yourself to progress to a new level, we've got just the session for you. All you need for this workout is a pair of dumbbells and a rowing machine. That's it. It's to the point, and every move integrates your whole body, from your arms to your shoulders, your butt to your legs.
This full-body, 1,000-calorie-burning workout was put together by Youfit Health Clubs's national director of fitness, Raphael Konforti. "This five-round, five-exercise circuit workout is a pride maker. You can't help but leave the gym feeling like you've conquered it," Raphael told POPSUGAR. "The best part is that, since this workout is done at a high intensity, it keeps you burning calories long after you've left your mark in the gym for the day."
The movements in this workout are "simple and effective," according to Raphael. "Do them right, push yourself, and the rewards will be all yours!"
The Workout
Complete five rounds of this circuit, resting at the end or only as needed to maintain intensity. Start round one by rowing 500 meters each time you're instructed to row, and then add 100 meters with every round, so you row 900 meters each time in the last round. These are the five exercises you'll do in each round.
- Row 500 meters (increase by 100 meters every round)
- Lunge with biceps curl, 15 reps each leg
- Squat to overhead press, 15 reps
- Standing dumbbell woodchops, 15 reps each side
- Row 500 meters (increase by 100 meters every round)
- Rest 1 minute
As you can see, every round of this workout starts and ends with rowing. "Most people think that the faster they row, the faster they go. Increasing your tempo will get your heart rate up, but when your goal is to go for distance - not time - like this workout, it pays off to slow down," Raphael explained.
These are Raphael's tips for perfecting your rowing form.
- Adjust the foothold so the strap tightens at the base of your toes. Bring your body in as close as you can.
- Keeping your spine neutral, start by extending your legs. Once your legs are almost fully extended, lean back with your torso until about 30 degrees and finish off by pulling with the arms.
- Reverse the motion back to start. About 60 percent of your power should come from the legs, 20 percent from the core, and the final 20 percent from the arms. The first and last muscle group you should feel rowing is hands and the legs.
- Remember to take your time on each rep and really pull for power. Your return to start should be steady and take about twice as long as your pull.
Descriptions for the rest of the exercises are ahead.
Francesca Dropped 150 Pounds, and It All Started With This 1 Choice
Francesca Lara began her weight-loss journey in January 2017 not only to make a New Year's resolution, but because she had recently suffered a miscarriage in late November 2016. Francesca shared with POPSUGAR, "After that, I felt an extreme sense of guilt. I couldn't help but think that the miscarriage was related to my size or health."
Francesca: Before
Francesca was already a mom to two children, and she recalls that she was hospitalized for most of the time during her second pregnancy. She thought for sure a third pregnancy would be worse since she was larger and older. She shared, "My mind just started racing with all the ways I was failing as a mother, all because of my size. Once I built up strength from the miscarriage, I started."
"I'll never forget that night my dad asked me what was my goal weight. I told him 199 pounds. He laughed!"
With a beginning weight of 368 pounds, she told her family on New Year's Eve that she was going to start her weight-loss journey and that she needed them to hold her accountable. She promised to check in with them with her meals and her progress - something she had never done.
She said, "I'll never forget that night my dad asked me what was my goal weight. I told him 199 pounds. He laughed! That hurt - not because he didn't believe me, but because of how many times I failed at weight loss. I told myself, 'This is it, Franie. You're going to do this and you will prove yourself right!'"
Francesca: After
Franie went to see her doctor and found out she was borderline diabetic and had high blood pressure. Her husband said she snored and would sometimes even stop breathing when she slept. That was also a huge motivation. "With the new year, I wanted to get healthy."
"If I'm hungry, I eat. If I'm full, I stop."
As for her diet, Franie focused mostly on a high-protein, low-carb regimen, eating three meals and two snacks each day plus sugar-free Jello for dessert. In the beginning, she said, "My biggest hurdle was learning proper portions."
So for the first three months, she started drinking a protein shake for both breakfast and lunch, included a couple snacks such as cheese, Greek yogurt, nuts, apples, oranges, or a Pure Protein Bar, and then a regular dinner. Then she transitioned to eating three regular meals with a couple snacks; they mostly consisted of five ounces of protein, like grilled chicken and one cup of veggies. Franie used My Fitness Pal to track her calories in the beginning, but she doesn't do that anymore. "If I'm hungry, I eat. If I'm full, I stop."
After six months, she hit her goal of 100 pounds lost, losing about 15 to 20 pounds a month. After that, her weight wasn't coming off like it had been, so she researched intermittent fasting. When her weight stalls, she does IF for two weeks, fasting until lunch, and she finds it really helps. She's in touch with a nurse practitioner to ensure she continues to lose weight in a healthy way, whether or not she continues using IF.
As for workouts, to lose the first 100 pounds, Franie walked three miles five times a week. Then she joined a gym and started incorporating weight training and jogging, and she says she loves going up and down the bleachers during her daughters' softball practice.
Taking progress pics at the first of every month also served as a great motivation. Her 7-year-old daughter was usually the one to take the pics. "I told her when I started that one day she would be able to hug me all the way around. The day that she was able to finally do it was an amazing day."
The day her 5-year-old could wrap her arms around her entirely "was awesome!" Another nonscale victory was being able to ride the rides at the carnival with her kids. "I cried," she recalled. Francesca also loved when her husband picked her up for the first time and when she realized that boots could fit around her calves.
Franie admits that motivation isn't always there, but she likes to think that she's driven. Having that accountability helps tremendously, and having to send photos and videos of her progress keeps her on track. Being able to look through those old videos and photos reminds her how far she's come. She tells herself, "I've come too far to stop now."
One piece of advice Francesca has is to make monthly goals - and then smash them! Just focus on hitting that one goal that month and it'll add up to big results. One quote on her Instagram page is, "I didn't lose 150 pounds; I lost one pound 150 times!" Focusing on one pound at a time helped her stay inspired. She's lost 152 pounds so far, and she's got her eyes set on that goal of 199!
Stick to Your Paleo Diet With 20 Easy, Breezy Meal-Prep Ideas
If you think the Paleo diet has been trending for a while, you would be right. While people are continuing to get on board with this lifestyle, many would agree that it requires pretty serious dedication and planning, especially when it comes to cooking new Paleo recipes. Add weekday meal prep to the mix and you've got a whole new challenge. Luckily, we've got you covered with 19 easy-to-transport options to keep your meals fresh and interesting while you stay committed.
This Ancient Diet Is the Original "Personality Type Quiz"
Fan of the Myers-Briggs personality test and theories? Want something like that for your diet? It has existed for centuries within Chinese medicine! POPSUGAR sat down recently with clinical nutritionist Dr. Josh Axe, DNM, DC, CNC - a traditional Chinese medicine (TCM) practitioner - who explained more about the five types in TCM and what each should be eating.
As he explained to us, "Certain people should be on certain diets," and you're predisposed for a particular diet based on your "element" within TCM. There are five elements: wood, earth, fire, water, and metal. Learning which one you are can lead you to a perfect diet, specifically for your body's makeup and your needs. It's what Dr. Axe's approach is all about: "Food is medicine." And if you're eating the right foods for your body, you can help eliminate illness, curb symptoms, and possibly even treat disease.
The TCM diet has existed for "over 4 thousand years," Dr. Axe told us, but it isn't quite mainstream in Western culture (or Western medicine), so in the US (generally), we're not as familiar with our defining element and may have absolutely no idea as to how to eat for our element.
The first step is to get your diagnosis. This is most accurately done by a acupuncturist or a traditional Chinese medicine practitioner. Some nutritionists specialize in this and could also provide a diagnosis. They use a multitude of methods for diagnosis, but some tactics include looking at your tongue, checking your pulse, and asking you some medical questions.
Don't have a professional you can consult? Try a quiz (here, here, and here) - keep in mind that these may help, but may not be all that accurate.
Once you've discovered your element, you can find a "custom and personalized plan," according to Dr. Axe. He told POPSUGAR, "You should be eating for your element, but also eating seasonally," and explained that you should nourish a specific organ based on your constitution/element to help relieve symptoms and restore balance to the body. Check out which season you'll thrive in, in addition to which emotions (positive and negative) you experience most, your body type (in general, not always!), health issues to look out for, and some foods to add to your diet.
Wood
Season: Spring
Emotions: Inspiration, frustration
Typical body type: Lean
Susceptible to: Liver or gallbladder issues
Foods to eat: Sour and bitter foods; green foods (sauerkraut, dark leafy greens, fresh veggies)
Earth
Season: Late Summer/early Fall
Emotion: Compassion, worry
Typical body type: Round
Susceptible to: Candida and dampness issues, spleen and stomach issues
Foods to eat: Warm vegetables; mildly sweet foods (pumpkin, sweet potato, spaghetti squash, corn)
Fire
Season: Summer
Emotion: Joy, anxiety
Typical body type: Proportionate, with smaller hands and feet
Susceptible to: Heart issues, high cholesterol, circulatory issues
Foods to eat: Spicy foods (peppers, hot sauce)
Metal
Season: Late Fall/early Winter
Emotion: Happiness, grief
Typical body type: Strong, chiseled features; muscular
Susceptible to: Lung, colon, and immune system issues
Foods to eat: "White foods" (cauliflower, garlic, or horseradish); probiotic-rich foods (yogurt or kefir)
Water
Season: Winter
Emotions: Courageous, fearful
Typical body type: Soft and rounded
Susceptible to: Kidney, adrenal, and thyroid issues; hormonal imbalances
Foods to eat: Dark-colored foods (cherries, beets, spinach, cranberries)
Celebrity Makeup Experts Reveal Their Top Foundation Picks For Winter
Winter can be a joyous time, full of hot cocoa and time spent skiing in the mountains with family and friends. It can also wreak havoc on your skin, causing dull, dry, and flaky results. Choosing a foundation that will conceal and, in an ideal world, heal can be seemingly impossible. To help save you from the slope-weather beauty scaries, we asked some of the industry's most coveted makeup artists (who are tasked with keeping their high-profile clients looking flawless all year long) to share some of their personal product picks for finally attaining a hydrated, protected Winter glow.
50 States of Unbelievable Tourist Attractions
It's amazing how much there is to get out and do in the United States. Whether it's beautiful beaches to relax on or national parks to admire, there really is something for everyone. So pack your bags for a beautiful Fall vacation and check out one of these tourist attractions wherever your destination may be.
Michael Fassbender's 33-Step Guide to Seduction
Despite Michael Fassbender's humble assertion that it's purely his celebrity status that attracts women, I have a hard time believing that any woman (or man) could resist the hot Irish-German actor's sex appeal, famous or not. Sarah Paulson knows what we're talking about:
"He just looks at you, and you want to take your clothes off."
See, it's science. There are many, many reasons Michael Fassbender is one of the sexiest stars of our time, including his talent, looks, and sense of humor. But let's explore what it is about him that really reels you in, that je ne sais quoi. We'll be over here fanning ourselves.
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