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.
vendredi 29 décembre 2017
How to Get Your Partner to Love You by Loving Yourself
The spark in your relationship has dimmed and you have no idea why. You've been overwhelming them with love and affection and still, your partner is distant. Terrified they might be losing interest, you continue to pour more unrequited energy into the relationship, hoping it'll bring back the fireworks. This is a completely natural reaction but unfortunately, often the beginning of the end. You end up pushing them away even further, or worse: you teach them that it's OK to take you for granted.
We've all been there. I know I have. After tons of harsh dating experiences, I've gleaned that the best way to attract a healthy relationship and maintain the heat is by doing exactly the opposite. Instead of giving your all to your partner, you should really be giving your all to yourself. Your partner's most likely growing distant because the relationship is obscuring the person you were when they fell for you: the person you were before you got together. Your perspective on the world, the hobbies and interests you have, your drive, passions - all of it drew them toward you like a moth to a flame. Chances are, you've left those things on the back burner for the sake of this relationship . . . and it's ruining what made it interesting in the first place.
You're probably thinking that this seems easier said than done, but don't worry! We've got a few tips that'll help you get on the right track to worshiping yourself. Not only will prioritizing your needs, before any relationship, transform this flicker into a fire, but it'll also help you lead a much more satisfying dating life from here on out.
1. Treat yourself the way you want to be treated
All that attention you wish your partner was giving you? Give it to yourself. Instead of waiting around for your partner to shower you with the respect and adoration you deserve, shower yourself with it. Would you want a significant other to constantly break plans with you? To bore of you? To ghost you? Probably not. So why do we always feel so inclined to do these things to ourselves? If you drain all your energy giving your partner attention that they don't reciprocate, you're letting yourself down. And if your partner sees how easily you forget yourself, they'll be willing to forget you too.
If you want your partner to think you're the greatest person ever, you must treat yourself like the greatest person ever. Focus on your goals, projects, and dreams. Remember how special they are! No one understands your needs better than you do, so it's up to you to define them for the world. Your partner is learning how to cherish you based on how you cherish yourself. Treat yourself like the rarest treasure of a human being and there's no doubt your partner will be inspired to prove themselves worthy.
2. Don't encourage bad behavior
It's beyond important that you set boundaries for what you're willing to allow from your partner. If they're cold one day then hot the next, and you act like this this roller-coaster ride of a relationship is totally fine with you, they'll believe it! If you let inconsiderate behavior slide because you're just happy to be back in their arms again, the moment of bliss probably won't last. They'll be back to their careless ways by tomorrow. The problem here is that they think they can have you however they want. Don't allow it!
Reward behavior you appreciate with your attention and pull away from them when they do the opposite. Your partner will only behave as badly as they know they can get away with, so stand your ground and don't follow their rules. Write your own.
3. Quit dropping everything for them
If your partner drops in whenever they feel like it without any consideration for how that affects you, it's because they think they can. You've trained them to think that you've got nothing better to do than hang out with them by canceling all your plans whenever your partner comes around.
It's imperative that your significant other knows your time is valuable. You have a busy schedule that you stick to, no matter what. If they call you while you're out with your friends, tell them you'll call them back later. If they ask you to hang out last minute, tell them that you're busy at the moment but free after 7 o'clock on Tuesday. Plans with them feel up in the air? Then they're not real plans. You don't have time to deal with their ambiguity! They'll see that it's not as easy to get a hold of you as they thought, so they'll work a lot harder to make it happen. Time with you is special and must be earned. Never forget that.
4. Independence is hot
When your partner begins to sense that your overall happiness depends on them, the relationship will feel like a sacrifice of their freedom rather than an equal partnership. If your thoughts are consumed by their whereabouts, thoughts, and feelings toward you, your partner will feel like they're being monitored. You want to be their better half, not their mother! Which is why you must show them that you don't need to be with them, you choose to be with them.
You know what independence from the relationship says? You're probably out there somewhere, fascinating everyone you meet. You've got a universe of your own that's constantly evolving. You have options. You're in demand. There's nothing sexier than the thought of your partner learning from and affecting the world on their own time. It makes you interesting and they'll feel lucky to be in your life. Instead of your relationship becoming a boring routine, it remains a thrill!
5. Learn to love being on your own
The key to having a relationship that is truly worthwhile is to already love spending time with yourself. You don't shudder at the thought of having to spend time alone. In fact, you look forward to it! Since you're the greatest person alive, who wouldn't embrace quality time with that person?
If you can master the art of loving alone time, you won't even have to worry about keeping your partner's interest. Your core of self-love will shine through you like an iridescent gem and it'll be impossible for your partner to forget you. Also, everything else mentioned in this article? It will become second nature.
Remember that worshiping yourself is not a selfish act. It's not isolating one's self from your partner and neglecting their needs. It's about taking care of and protecting your own, so that you're free to reach your fullest potential as a partner, which will automatically bring out the best in your partner as well.
Wow, Jennifer Lopez's $7,680 Outfit Was Made For the KiraKira App
Jennifer Lopez's Wednesday night was lit because she, alongside her boo Alex Rodriguez, decided to throw a "Taco Wednesday" party with celebrity guests like Kim Kardashian, her bestie Leah Remini, and more. The pictures and videos on social media prove it was the party to be at, but what stopped us dead in our tracks was Jennifer's outfit.
The 48-year-old wore a purple and black $3,700 crystal-embroidered top and matching $3,980 trousers from Gucci's 2018 Cruise line. She dressed the outfit up with a pair of black heels and equally sparkly jewelry. One person in awe of her outfit was Kim. She posted a quick snap of Jennifer and said, "Who else would host a Taco Wednesday in this outfit? This gorgeous girl!" Gorgeous is right! Keep scrolling to get a closer look at the singer's outfit, then shop similar options ahead.
Paul Ryan Magazine Is the Satirical Publication We All Need Right Now
Satire isn't easy. For a piece of satire to work, it needs to strike the perfect balance of humor and truth - and to be received by an audience that has enough knowledge of the original subject to appreciate all the intricately crafted, slightly askew details contained within. As a result, a successful piece of satire can provide the most astute commentary on life as we know it. And with the release of a parody magazine called Paul Ryan, a brand-new bar has been set for how to knock satire out of the park.
The brainchild of Andrew Lipstein and James Folta - the creative force behind last year's New Yorker parody, Neu Jorker - Paul Ryan takes the form of a glossy magazine, right down to the full-page ads and bonus puzzle section. For all intents and purposes, it's a publication that you might find on a table in the waiting room of a dentist's office or slotted into a rack in an airport kiosk . . . right down to every last, perfectly placed detail. But there's a very good reason you probably won't be thumbing through the pages of Paul Ryan anywhere but in the comfort of your own home: at the end of the day, it's a blistering parody of the unwavering adoration that the GOP has for our current speaker of the House. Yet there's so, so much more to the magazine than just the jabs it takes at Paul Ryan.
"We figured, like everyone, that Hillary [Clinton] was going to win and that Paul Ryan would be the guy left holding the bag," Folta told me when I caught up with him and Lipstein by phone in early December, describing how they'd started working on the idea before Donald Trump became president but decided to stick with it regardless. "Like a lot of Republicans, Paul Ryan paved the way for - and abided - Trump's rise, so he still seemed like the perfect paradigm figure to go after."
And there's a very good reason Paul Ryan is the perfect candidate for a satirical publication: he barely seems real. "I think that it only works because a lot of people do wonder about Paul Ryan and have some idea of what he stands for, but overall it seems like he is this impenetrable vacuum that you can get at from any angle, which sort of allowed us to do just that," Lipstein said. "To have an ESPN mock draft about him or a People-esque story about him - you can see him through any angle because that's sort of what he represents to America is a kind of 'fill in the blank.' Whatever you believe in, whatever your values are, as long as you're relatively conservative, Paul Ryan is your guy."
Knowing that they had the perfect subject matter was only half the battle, though. From there, they had to deal with the fact that the duo couldn't just ignore the fact that Trump was president. Instead, they rallied the contributors who were already on board, pushing them toward a more intense vision of what was to come. "We ended up upping the satire and upping the aggressiveness of a lot of the jokes after the election, which came from both us as well as our writers having increased zeal for wanting to go after Ryan and the others," Folta said.
"We first contacted writers last year," Lipstein said, noting that the process for recruiting talent was fundamentally different this time around than with their last endeavor. "When we were parodying The New Yorker, we basically found someone for each piece. It was like, one person's going to do this food-and-drink story - and before I even saw the piece, I knew the concept. But for Paul Ryan, we really just took pitches [for one-off stories]. There's a huge overlap in the writers and illustrators who are involved with both projects . . . but this time, we asked people what they wanted to do."
"The Neu Jorker was based on one magazine, so the tone and the style and the design - the general thrust of the content, really - was all decided beforehand," Folta added. "But for this one, the pitches were a little more complex in that we were asking people to not only come up with a piece and a comedic angle, but also format it like a magazine, column, article, or some existing reference point that they would be directly satirizing. So there was an added layer of complexity in it that made things a little trickier on all levels, which we did intentionally. We wanted to do something much crazier and more intense."
But finding the right writers to shape each section of the magazine was crucial - and not something that Folta and Lipstein took lightly. The idea was that each person had to be able to successfully conjure up a piece that brought you into an alternate universe that resembles our reality, but with the right level of skew. To make the whole magazine work as a cohesive unit, they needed to make sure that each piece felt like it added up to an organic whole. But that's what the duo is best at: working together, as a team, to create a work far larger than what they would've done alone.
Lipstein and Folta initially met while doing improv comedy years ago, and they instantly bonded over their shared love for reading, writing, and literature. As creative partners, they survive mainly on their dual willingness to do something they feel passionate about, without having to worry about it potentially going wrong.
"I think the reason why we were able to work together on both these projects is because we both have this blind willingness to do something that goes off momentum alone, going through the phases of actually accomplishing it as if we aren't aware of how much work it's going to be, or how many people are going to have to get involved, or the many things that don't make sense about it," Lipstein said. "Actually, both with this project and The Neu Jorker, I remember telling people about it, and while they didn't say it was a terrible idea, you could tell they just didn't get it or thought it just didn't make any sense."
Even if it didn't make sense to some people, neither Folta nor Lipstein felt like that was a deterrent to the creative process. In fact, it only drove them harder toward an idea that they knew was unique, untapped, and unparalleled. "I think that the opposite metric is used all the time, to terrible results, this whole 'this seems like a really good idea that doesn't have a lot of downsides' thing. If it seems like that, then there are probably a whole lot of other people who are doing it, or at least trying to. It's like that whole 'pivot to video' thing," Lipstein said. "'Everyone else is doing it. It seems like an easy thing.'"
But if there's one thing that has never, ever been an easy thing, it's satire. And in Trump's America, it's even harder to get the tone right in a way that doesn't feel like pandering or a cheap shot. And that sentiment is lost in the ever-increasing sea of content centered on Trump that is exaggerated, goofy, and clearly crafted toward outrage.
"I feel like a lot of people will tell us, 'Oh, wow. The Trump administration must be so good for you as a comedy person. You must be so happy - there's so much to do!'" Folta said. "But combined with the fact that everyone's making jokes on Twitter all the time, political jokes are as common as anything. All these first-level jokes like 'he has small hands' or 'his hair is ridiculous' have been around forever and will keep being beaten to death forever until Trump is blessedly out of office. It makes it hard to do something that feels fresh, that feels interesting, that feels like it's challenging in a way that satire kind of has to be or is pushing a boundary in a way that satire needs to be."
"I think that's one of the reasons why we really wanted Paul Ryan to push the boundaries," he added. "To challenge that first-pass, simple take on everything. But it feels hard to make jokes about politics now when the news is already so crazy. It's hard to know where to heighten things when it's already so heightened and so scary every day."
From Lipstein's perspective, the more we pile on the same topics, the less challenging and hard-hitting the humor becomes. And then it becomes more a matter of making people laugh on Twitter and not about crafting a perfect work of comedy that has a lasting effect.
"Before the Trump era, liberal comedians were actually more able to look inward to create humor and make fun of themselves. But because we now have a certifiable enemy and somebody who is so easy to poke fun of, we're all looking in that direction. And it's not that funny because it's like everyone's in on it, the humor's straightforward, and while it's political and it feels right, it isn't challenging," he told me. "And it doesn't create the sort of uncomfortable urge in yourself that, I think, is where all humor is. There's probably more humor out there than there's ever been. I mean, every single humor section of The New Yorker since Trump was elected has just been a kind of very straightforward poke at him, but it doesn't feel as angsty or even as existential - though I hate to use that word - as it did before that era."
The decision to create Paul Ryan, then, was more about bucking that norm than anything else. And the decision to create something that praised him to the heavens makes it a complicated kind of comedy that possesses a strength well beyond anything we see on TV or read on blogs.
"In a lot of real ways, Paul Ryan actually is praiseworthy, and it's scary because he's such a political ninja," Lipstein said. "So there are a lot of aspects within the magazine that, of course it's satire, but if you are actually a fan of him, you might well just read that as actual praise for him. Which kind of feels like - what's the word? Subversive. Subversive against liberal comedy in a way that I appreciate."
Ultimately, the type of smart, savvy satire that is found in the pages of Paul Ryan is the most organic kind of humor that can be found in the world right now. It's the type of comedy that makes us feel disquieted, question what we know, and wonder if we're actually in on the joke after all - all while laughing our asses off. And that, in my book, makes it something that we all should have a bit more of in our lives these days. And I can't recommend highly enough that everyone pick up a copy and spend some real quality time with one hell of a piece of satire.
5 Reasons Independent Women Make the Best Partners
Many find independent women to be incredibly attractive. What's not to love? They know what they want and don't take sh*t from anybody else. But just because they can thrive on their own doesn't mean they're incapable of love. In fact, this type of woman makes an especially amazing partner because she's choosing to be with you. If she's making the decision to commit to you when she's perfectly fine by herself, you know that she's in it for the right reasons. Here's why you should get yourself an independent woman.
1. She knows how to exist without you.
You won't have to worry about neediness with her because she has a life of her own. She also won't guilt you into spending time with her over your friends. She'll encourage you to do your own thing while still knowing how to be very present when you are together.
2. She'll push you to pursue your goals.
Independent women are typically driven and assertive. She's going after her passions, so she will want you to do the same. She'll be your biggest cheerleader and resource while she handles her own business. Also, nothing turns her off more than a lack of ambition.
3. She can take care of herself.
She's self-sufficient and doesn't need anybody but herself, meaning you won't be expected to be by her side at all times. Of course she'll appreciate your support along the way, but she's fine with falling and picking herself back up.
4. She lets you be you.
She will never try to change you or mold you to be someone she wants you to be. If she's with you, chances are that you fit the bill already. She values being her own person and wants the same for you.
5. She makes you feel wanted, not needed.
She doesn't need you, which makes your relationship even more meaningful. She's not just keeping you around just for the sake of avoiding loneliness; she wants to be with you because she loves you and values you. Remember, she won't commit to just anybody. Though you may even feel useless at times, just know that she cares deeply and will come to you when necessary.
We Can't Let Trump Normalize Sexism
President Donald Trump is obsessed with appearances and has never been afraid to lash out at anyone who threatens to tarnish the way that he and those around him look. As a wealthy real-estate developer, Trump's penchant for picking fights was seen as a personality quirk, something that made him appealing to reality TV show audiences and the subject of many a tabloid headline. As president of the United States, it has the potential to topple the values by which the American people live their lives. Most egregiously, there's an obvious undercurrent of sexism that drives Trump's feuds, takedowns, and insults - and it not only reveals much about his worldview, but threatens to validate a breed of sexist language and misogyny that has no place in 2017.
Melania Trump's comms director: "As First Lady has stated publicly...when her husband gets attacked, he will punch back 10 times harder."
- Kaitlan Collins (@kaitlancollins) June 29, 2017
When it comes to public life in the US, scrutiny is a given. Alongside unspoken rules of ethics, integrity, and decency, we also have a free press, which serves to interrogate anything that seems to be even the slightest bit outside of the norm. But scrutiny suggests doubt, and doubt can shift appearances and beliefs. Doubt is something that Trump is very uncomfortable with - "believe me" ranks among one of his most commonly repeated phrases - and often the mere suggestion that things aren't the way that they appear to be can throw him completely off course.
It should come as no surprise, then, that his tweets and public statements have become more aggressive in recent weeks, especially when directed toward the media and journalists. Trump sees them as trying to cast a pall on him, and his reflex is to constantly try to make them look bad to prove that he looks better. As a private citizen, he could get away with such behavior because he did not possess the power to dictate policy and public opinion. But when he goes after someone like MSNBC's Mika Brzezinski by calling her "low I.Q." and decrying her physical appearance, Trump is suggesting that it's OK to make sexist statements in order to "get back" at someone. Washington - though notably, not the press operation at the White House - was quick to distance itself from the president's comments and the underlying sentiment of the early-morning tweets.
I want my GOP colleagues to explain to my 3 granddaughters why they think these viciously sexist comments are acceptable from our President. https://t.co/C0C4GJaYks
- Rep. Barbara Lee (@RepBarbaraLee) June 29, 201
Trump has always been an equal-opportunity bully, going after men and women alike. But the approach he takes differs quite a bit when it comes to men and women. If he's bashing men, Trump's focus is generally on a personality quirk or a negative characteristic that he believes that individual embodies. Think about the nicknames we heard most during the 2016 election season - Lyin' Ted, Little Marco, Low-Energy Jeb. These were all superficial jabs, meant to take the men down a notch and diminish the appearance of their integrity and masculinity in the eyes of the public. Trump's most common insult to level at men tends to be that they're liars or trying to "get him" in some way. Trump's behavior with men is childish and reprehensible but ultimately speaks to his larger insecurities when it comes to his stature among his peers.
With women, it's a different story. Rosie O'Donnell's weight, Carly Fiorina's face, Hillary Clinton's physique, the mere existence of Megyn Kelly's menstrual cycle: he aims for the lowest-hanging fruit, slamming his opponents for their physical appearance and what he apparently sees as the physical deficiencies of the lesser sex. Beyond the fact that it's unacceptable to speak to another human being in a way that is so crass, these outbursts also go against every effort toward gender equality and civility we've made as Americans in the last century. Given the amount of power that comes with Trump's office - combined with the repetitive and nonstop nature of his comments - it's hard for any reasonable woman not to wonder if President Trump will normalize the worst kind of behavior between men and women. And that's just not acceptable, on any level.
Hillary, when you complain about "a penchant for sexism," who are you referring to. I have great respect for women. BE CAREFUL!
- Donald J. Trump (@realDonaldTrump) December 23, 2015
Trump's actions toward both sexes can be classified as bullying, of trying to push people out of the way to make sure that he himself appears to be the best and the greatest. But it's the way that Trump handles being threatened by women that is truly insidious, and it's not likely that Trump will ever feel it necessary to apologize for his comments in any substantial way, nor curtail his behavior. Instead, it's up to all Americans - not just the women Trump so loves to attack - to drown out the partisan noise and remind the world that this is not about Republicans vs. Democrats. It's about human decency vs. blatant misogyny.
Mix Walking With Jogging in This Calorie-Burning Treadmill Workout
Kicking your cardio up a notch and adding different types of intervals to your run, like in this treadmill workout, will battle belly fat and increase your postexercise calorie burn. We've also added some hill work to increase your calorie burn while toning your gams. Once the incline hits six percent, shorten your stride and pump your arms to help you maintain your speed. Short on time? Try our 20-minute walk/run treadmill workout.
Intervals and Hills
| Time | Speed (MPH) | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 2.5 | 1.0 | Warmup |
| 5:00-6:00 | 3.0 | 1.0 | Interval One |
| 6:00-7:00 | 4.0 | 1.0 | Interval One |
| 7:00-8:00 | 5.0 | 1.0 | Interval One |
| 8:00-9:00 | 3.0 | 1.0 | Interval Two |
| 9:00-10:00 | 4.0 | 1.0 | Interval Two |
| 10:00-11:00 | 5.0 | 1.0 | Interval Two |
| 11:00-12:00 | 3.0 | 1.0 | Interval Three |
| 12:00-13:00 | 4.0 | 1.0 | Interval Three |
| 13:00-14:00 | 5.0 | 1.0 | Interval Three |
| 14:00-15:00 | 2.5 | 1.0 | Recover |
| 15:00-16:00 | 4.5 | 1.0 | Fast |
| 16:00-17:00 | 3.5 | 1.0 | Easy |
| 17:00-18:00 | 4.5 | 1.0 | Fast |
| 18:00-19:00 | 3.5 | 1.0 | Easy |
| 19:00-20:00 | 4.5 | 1.0 | Fast |
| 20:00-21:00 | 3.5 | 1.0 | Easy |
| 21:00-22:00 | 4.5 | 1.0 | Fast |
| 22:00-23:00 | 3.5 | 1.0 | Easy |
| 23:00-24:00 | 4.5 | 1.0 | Fast |
| 24:00-25:00 | 3.5 | 1.0 | Easy |
| 25:00-26:00 | 4.5 | 1.0 | Fast |
| 26:00-27:00 | 2.5 | 1.0 | Recover |
| 27:00-27:30 | 4.0 | 6.0 | Hill Run One |
| 27:30-28:30 | 2.5 | 1.0 | Easy |
| 28:30-29:00 | 4:0 | 6.0 | Hill Run Two |
| 29:00-30:00 | 2.5 | 1.0 | Easy |
| 30:00-30:30 | 4:0 | 6.0 | Hill Run Three |
| 30:30-31:30 | 2.5 | 1.0 | Easy |
| 31:30-32:00 | 4:0 | 6.0 | Hill Run Four |
| 32:00-33:00 | 2.5 | 1.0 | Easy |
| 33:00-33:30 | 4:0 | 6.0 | Hill Run Five |
| 33:30-34:30 | 2.5 | 1.0 | Easy |
| 34:30-35:00 | 4:0 | 6.0 | Hill Run Six |
| 35:00-36:00 | 2.5 | 0.0 | Easy |
| 36:00-36:30 | 4:0 | 6.0 | Hill Run Seven |
| 36:30-37:30 | 2.5 | 1.0 | Easy |
| 37:30-38:00 | 4.0 | 6.0 | Hill Run Eight |
| 38:00-39:00 | 2.5 | 1.0 | Easy |
| 39:00-39:30 | 4.0 | 6.0 | Hill Run Nine |
| 39:30-40:30 | 2.5 | 1.0 | Easy |
| 40:30-41:00 | 4.0 | 6.0 | Hill Run 10 |
| 41:00-46:00 | 2.5 | 1.0 | Cooldown |
Click here for a printable version of this workout without images.
Bono Thinks Music Is Too "Girly" Now, And I Think Bono Should Stop Talking
If you thought we were going to be be able to kiss this awful, dumpster fire of a year goodbye without another set of misogynistic quotes from a misguided celebrity, you thought wrong. Squeaking in just under the wire, Bono sat down with Rolling Stone to give an interview that is, well, actually a very fitting end for 2017 when you think about it. In addition to opening up about his near-death experience, the U2 frontman also discussed why he thinks it's sad that male musicians no longer have an outlet for their rage. And why is that? Well, apparently because women know how to dominate the charts now, too.
"I think music has gotten very girly," he said. "And there are some good things about that, but hip-hop is the only place for young male anger at the moment - and that's not good. When I was 16, I had a lot of anger in me. You need to find a place for guitars, whether it is with a drum machine - I don't care. The moment something becomes preserved, it is f*cking over. You might as well put it in formaldehyde."
So, what do you think he means by "very girly"? Have you noticed an abundance of, say, pink satin bows spilling out of your speakers anytime you turn on the radio? Does body glitter ooze from your headphones whenever you accidentally put Spotify's New Music Friday playlist on shuffle? I'm willing to bet that's code for "a lot of women at the top of the charts." Take Cardi B becoming the first female rapper to have a No. 1 solo hit on Billboard charts with "Bodak Yellow", for instance. Or all of the records Taylor Swift has smashed to pieces with Reputation. Or pretty much whenever Beyoncé breathes near a mic.
To be fair, that's just in the pop and hip-hop genres - the rock charts are a totally different story. Nine out of the top 10 tracks on Billboard's Hot Rock Songs chart, at the time of publishing, were released by male artists and bands like Imagine Dragons, Thirty Seconds to Mars, and Theory of a Deadman (Alice Merton's "No Roots" being the only exception).
"In the end, what is rock and roll?" Bono continued. "Rage is at the heart of it. Some great rock and roll tends to have that, which is why The Who were such a great band. Or Pearl Jam. Eddie has that rage."
The popularity of hip-hop or female artists (or female hip-hop artists) does not negate the years of male "rage" put to music by bands like The Who, Pearl Jam, Black Sabbath, Led Zeppelin, Pink Floyd, Nirvana, The Clash, Metallica, The Rolling Stones, and so many, many more. The landscape of modern music is changing just as it always has will continue to. Fortunately for Bono, his 18-year-old son Elijah just might save us all from the tsunami of femininity washing over the music industry: "[Elijah] believes that a rock 'n' roll revolution is around the corner."
Can't wait.
The Most Underrated TV Shows of 2017
The best shows of 2017 have rightfully gotten a lot of our attention, our ink, and many awards this year. But there's so much excellent TV out there that it's hard to narrow it all down into the best of the best, and sometimes, some of the best TV series are the ones that you tell your friends they should be watching and they look at you with the blankest of expressions. So this best-of list is to them, the unsung, the under-rewarded, the "who's in that?" shows that you keep telling your friends they are not watching but need to.
There Was 1 Big Star Wars: The Last Jedi Easter Egg Hidden in Rogue One This Whole Time
There are a bunch of spoilers for Star Wars: The Last Jedi lurking below, FYI!
One of the major plot points in Star Wars: The Last Jedi involves the First Order acting like a bad Tinder date that just doesn't get the hint: no matter how many times the Republic's fleet appears to escape their ships via hyperspace, they just can't shake the enemy. Thanks to the brilliant minds of Finn and Rose Tico, they eventually come to the conclusion that the First Order has devised a way to track the resistance's starships through hyperspace travel, which was previously assumed to be impossible. While the concept might be new to the characters in The Last Jedi, there's another set of Star Wars personalities who were already (at least somewhat) aware of the possibility.
As pointed out by Reddit user rhodetolove, who clearly has a memory like a steel trap, the concept is actually first brought up in 2016's standalone Star Wars story, Rogue One. Jyn Erso is searching for the Death Star plans in one scene when she inadvertently stumbles upon other Empire files that detail something called "hyperspace tracking."
With the knowledge that the events in Rogue One precede those in A New Hope, it means the Galactic Empire has been working towards hyperspace tracking for quite some time. It's not until The Last Jedi, decades later, that they appear to have finally succeeded in their mission. Lucasfilm executive Pablo Hidalgo confirmed the retroactive Easter egg on Twitter with a screenshot of text that explains hyperspace tracking was first explored by the "Tarkin Initiative," a secret think tank put together by the Advanced Weapons Research division of the Galactic Empire's intelligence agency.
http://pic.twitter.com/0fgqFX8vy4
- Pablo Hidalgo (@pablohidalgo) December 18, 2017
Pretty cool, huh? At the very least, it's something else to think about other than Kylo Ren's shirtless scene.
Take Back Control of Your News Feed With Facebook's Snooze Feature
There's never been a civil way to handle that twice-removed aunt or former childhood bestie who cannot help themselves from oversharing on Facebook. You know the one I'm talking about, that person who constantly posts photos of the same thing (a pet, a child, their meals) and clogs up your News Feed day after day. The statement that unfriending them would make is just not worth the headache, and honestly, you love to see what they're up to, but you don't want to be inundated with that (pet, child, meal) every time you open up Facebook. Well, as of Dec. 15, we finally have a way to properly filter our News Feeds - all while being completely invisible to those social media offenders who drive us up the wall.
The new feature is called Snooze, and it allows you to hide all posts from any given Facebook friend for 30 guilt-free days. The best part, though, is that you're not actually unfriending or blocking the individual - so while your News Feed gets a little breathing room and you get more visibility on what your other friends are doing, you can always view that person's profile directly and see all of what you're not seeing in your News Feed on your own time. The process is also simple; in the drop-down menu on the top-right corner of any post, click "Snooze" - and voila, you've just taken a much-needed step toward restoring your social media sanity.
Oh, and did we mention that this works for groups and pages as well? If you're tired of hearing about the same old bad news from a website but don't want to permanently kiss it goodbye, it's super easy to just Snooze it, too. Ultimately, it's the first time we've been able to have this level of control over what we see day to day in the News Feed, and I can't recommend highly enough that you test out some social hygiene over the holidays and see what your life would be like without feeling super jealous of your friend who travels the world or that page that constantly shows you delectable dishes that will kill your Winter diet. Unlike most things in 2017, it's a temporary decision that you can extend if you so choose - so don't be afraid to take the plunge, and give Snooze a whirl today.
A Comprehensive Guide to Who Taylor Swift's Songs Are About
In the wake of Taylor Swift's recent release of Reputation there's no better time to make sure you have your Swift facts straight. Most importantly, she writes from the heart, and a lot of her songs are about certain people. She doesn't reserve her songwriting for romance gone bad, either: she's also called out a couple of ladies and exes. Here is a brief history of Swift's songs about other famous people.
A Computer Ghost Wrote a Brand-New Harry Potter Chapter, and I'm in Tears
By now, diehard Harry Potter fans have probably read the book series countless times. Even so, there's a 100 percent chance they have yet to read this never-before-seen chapter. Before you get too excited, we need to add context. This "chapter" was written by a predictive keyboard that was developed by Botnik Studios. The keyboard was programmed using all seven Harry Potter books, and then it wrote its own chapter of its own imaginary book. Yep.
The brand-new, computer-generated Harry Potter "book" is called Harry Potter and the Portrait of What Looked Like a Large Pile of Ash. We've specifically been treated to Chapter 13, which is titled "The Handsome One." There's not much else to say; you really, really need to read the chapter for yourself. Even Voldemort and the Death Eaters make sensational cameos.
We used predictive keyboards trained on all seven books to ghostwrite this spellbinding new Harry Potter chapter https://t.co/UaC6rMlqTy http://pic.twitter.com/VyxZwMYVVy
- Botnik Studios (@botnikstudios) December 12, 2017
What's your favorite quote? Mine is "'Not so handsome now,' thought Harry as he dipped Hermione in hot sauce." But there are almost too many good ones to pick. Other standouts include, "Ron's Ron shirt was just as bad as Ron himself," and "Ron was going to be spiders. He just was," and "The password was 'BEEF WOMEN,' Hermione cried."
Can we, like, get a whole book of this please?!
Mix Walking With Jogging in This Calorie-Burning Treadmill Workout
Kicking your cardio up a notch and adding different types of intervals to your run, like in this treadmill workout, will battle belly fat and increase your postexercise calorie burn. We've also added some hill work to increase your calorie burn while toning your gams. Once the incline hits six percent, shorten your stride and pump your arms to help you maintain your speed. Short on time? Try our 20-minute walk/run treadmill workout.
Intervals and Hills
| Time | Speed (MPH) | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 2.5 | 1.0 | Warmup |
| 5:00-6:00 | 3.0 | 1.0 | Interval One |
| 6:00-7:00 | 4.0 | 1.0 | Interval One |
| 7:00-8:00 | 5.0 | 1.0 | Interval One |
| 8:00-9:00 | 3.0 | 1.0 | Interval Two |
| 9:00-10:00 | 4.0 | 1.0 | Interval Two |
| 10:00-11:00 | 5.0 | 1.0 | Interval Two |
| 11:00-12:00 | 3.0 | 1.0 | Interval Three |
| 12:00-13:00 | 4.0 | 1.0 | Interval Three |
| 13:00-14:00 | 5.0 | 1.0 | Interval Three |
| 14:00-15:00 | 2.5 | 1.0 | Recover |
| 15:00-16:00 | 4.5 | 1.0 | Fast |
| 16:00-17:00 | 3.5 | 1.0 | Easy |
| 17:00-18:00 | 4.5 | 1.0 | Fast |
| 18:00-19:00 | 3.5 | 1.0 | Easy |
| 19:00-20:00 | 4.5 | 1.0 | Fast |
| 20:00-21:00 | 3.5 | 1.0 | Easy |
| 21:00-22:00 | 4.5 | 1.0 | Fast |
| 22:00-23:00 | 3.5 | 1.0 | Easy |
| 23:00-24:00 | 4.5 | 1.0 | Fast |
| 24:00-25:00 | 3.5 | 1.0 | Easy |
| 25:00-26:00 | 4.5 | 1.0 | Fast |
| 26:00-27:00 | 2.5 | 1.0 | Recover |
| 27:00-27:30 | 4.0 | 6.0 | Hill Run One |
| 27:30-28:30 | 2.5 | 1.0 | Easy |
| 28:30-29:00 | 4:0 | 6.0 | Hill Run Two |
| 29:00-30:00 | 2.5 | 1.0 | Easy |
| 30:00-30:30 | 4:0 | 6.0 | Hill Run Three |
| 30:30-31:30 | 2.5 | 1.0 | Easy |
| 31:30-32:00 | 4:0 | 6.0 | Hill Run Four |
| 32:00-33:00 | 2.5 | 1.0 | Easy |
| 33:00-33:30 | 4:0 | 6.0 | Hill Run Five |
| 33:30-34:30 | 2.5 | 1.0 | Easy |
| 34:30-35:00 | 4:0 | 6.0 | Hill Run Six |
| 35:00-36:00 | 2.5 | 0.0 | Easy |
| 36:00-36:30 | 4:0 | 6.0 | Hill Run Seven |
| 36:30-37:30 | 2.5 | 1.0 | Easy |
| 37:30-38:00 | 4.0 | 6.0 | Hill Run Eight |
| 38:00-39:00 | 2.5 | 1.0 | Easy |
| 39:00-39:30 | 4.0 | 6.0 | Hill Run Nine |
| 39:30-40:30 | 2.5 | 1.0 | Easy |
| 40:30-41:00 | 4.0 | 6.0 | Hill Run 10 |
| 41:00-46:00 | 2.5 | 1.0 | Cooldown |
Click here for a printable version of this workout without images.
The Debilitating Anxiety Symptom No One Ever Talks About
Until only recently, I kept a big aspect of my anxiety hidden from the world because I was deathly afraid of the consequences I would suffer if I talked about it. I was already fearful of the judgment I may experience from opening up about my anxiety, but this was huge. What if people thought I was actually crazy? The anxiety of this backlash made me feel physically ill, and I felt like there was no one I could turn to who would understand.
I'm talking about intrusive thoughts, which the Anxiety and Stress Disorders Institute of Maryland say "become obsessive, provoke fear and shame, and often lead to doubts about sanity, control, motives, character and safety." It's common in those struggling with general anxiety, post-traumatic stress disorder, panic disorders, and obsessive compulsive disorder.
A majority of my life has been spent dealing with anxiety, so as far as I can remember, this symptom has always affected me. I never understood why frightening images and scenarios would pop into my head, leaving me anxious and scared. I didn't know I was experiencing intrusive thoughts or why they were disrupting my reality.
People who suffer from anxiety often experience these episodes where they see an alarming event playing out in their head. These intrusive thoughts are frightening scenarios we create, causing us to think of harmful things we might do to ourselves or people we love.
The thing is, though, we would never act on these thoughts, and we know that, but we feel the fear as if they are really happening, and they make us incredibly uncomfortable. These thoughts are an automatic reaction and completely out of our control. Our brains become a movie reel of thoughts and actions we play out in our mind, and we can't look away.
When I was a kid, these intrusive thoughts came in the form of monsters, like the ones you saw in movies. Despite knowing monsters didn't exist, they came alive in my mind and gave me physical symptoms of fear. Sometimes it would get to be too much, and I would hide under my covers and cry at night. I knew in my mind nothing could hurt me because there was physically nothing there, but I couldn't understand why these images haunted me.
I just wanted to get to my destination, but these thoughts would keep running through my mind, and I couldn't stop them.
As I gained more life experiences, my intrusive thoughts developed into other fears. Now that I was older, these thoughts turned into new scenarios, ones that felt more real. For example, when I started driving, I'd see myself veering off the road, hitting a side rail, flying off a ledge, or running head-on into a semi. I didn't really want to do any of these things. I just wanted to get to my destination, but these thoughts would keep running through my mind, and I couldn't stop them.
I've learned that these intrusive thoughts are our brain's coping mechanism for fear. They distract us from the anxiety we are feeling in real life with a fictitious event we can focus on instead. This is your brain's way of trying to help you with the anxiety you're experiencing in real life. It's as if your brain is telling you, "Look, I know you're afraid, but it could be worse, so whatever is going on isn't that bad."
Believe it or not, my childhood monsters have followed me into adulthood, and I still see them when I get anxious. Because I've been experiencing them for so long, I've mostly become numb to their effects. However, I do pay attention when these intrusive thoughts surface, as it's an indication that my anxiety is off the charts and I need to stop and assess myself.
I've opened up about it to only a few of my closest friends; one has anxiety and confirmed that she herself experiences the same thing. She thought she was crazy like me and didn't dare tell a soul for fear of judgment and ridicule. It was relieving to both her and me that we were not alone.
I want those who don't experience intrusive thoughts to know this is not something to be alarmed about. We are in no way looking to hurt ourselves or anyone else, we are just trying to cope with our anxiety. If someone close to you experiences these intrusive thoughts, just love and support them. That understanding will help ease the anxiety we feel from even having these thoughts. Know, though, that this is not a problem you can solve; this is a process that we will go through regardless.
If you struggle with intrusive thoughts, share them. The more we share these experiences, the better we can understand ourselves and others and the more we can help each other. Know you are not alone and you are not crazy.
For resources and information about intrusive thoughts, please visit the Anxiety and Depression Association of America.
6 Expert Tips to Help You Get Fitter Than Ever in 2018
If you're just starting out at the gym for the first time, it can be a daunting task to embark on solo. Just remember, though, that every single fitness trainer and guru you look up to began in exactly the same place you're in now - and if they can get to where they are, so can you.
Whether you're training for a half-marathon for the first time or learning how to lift weights, these general fitness tips will help you reach your goals. And they're straight from the experts, so you know you're in for something good. Let these nuggets of advice be your greatest allies as you get fitter and healthier in 2018.
Make Yourself a Plan, but Start Out Slow
It's always a good idea to start off with a program, whether it's an online program like BBG, a program created for you by your trainer, or one you made up for yourself. Whatever you decide to do, though, make sure you take your time at the beginning, because biting off more than you can chew will set you up for failure in the long run.
"Rome wasn't built in a day, so expect to see good but steady results over time."
"Rome wasn't built in a day, so expect to see good but steady results over time," Kristi Castlin, bronze medalist in the 2016 Rio Olympics for the 100-meter hurdles, told POPSUGAR. Rather than trying to run five miles on your first day, slowly work your way up to it. The same goes for strength training. You won't be able to squat your bodyweight in the first month, so make sure you're slowly leading up to those big goals.
Start Strength Training More Often
Cardio is a great way to burn calories, build endurance, and strengthen your cardiovascular system, but if you want to get really fit and see significant changes in your body, you have to lift weights more regularly. That's how you build visible lean muscle and achieve that gorgeous toned look.
"Weightlifting raises your resting metabolic rate, which simply means the amount of calories your body burns in and out of the gym increases," added Ridge Davis, a personal trainer in West Hollywood, CA. If weight loss is on your agenda for 2018, weightlifting is for you.
Do More Compound Lifting Than Isolated Movements
Although exercises like donkey kicks and bicep curls have their place, it makes much more sense to spend your time doing bigger compound exercises since these movements will activate multiple muscle groups at once. Ridge suggests doing these five on a regular basis, and he also explains which parts of the body they target:
- Lunges: legs, core, stability
- Squats: back, legs, core
- Deadlifts: back, glutes, hamstrings
- Renegade rows: back, shoulders, core
- Dumbbell push press: legs, shoulders, core
If you incorporate these into your program more often, you'll see your body shaping up and getting stronger in no time.
Don't Skimp Out on Good Food
Eating is a crucial part of getting fit! Your muscles can't grow if you aren't feeding them enough nutrition. Dee (Diksha) Gautham, NASM-certified personal trainer and NPC bikini competitor, told POPSUGAR, "Protein is the building block of our muscle tissues and will support muscle recovery and building strength."
"Protein is the building block of our muscle tissues and will support muscle recovery and building strength."
Although the CDC recommends women eat about 46 grams of protein a day, experts say you should aim to consume more than that if you're doing strength training and working on your fitness. "The general rule is that it is necessary to eat at least 1 to 1.5 grams per pound of bodyweight per day," said Dr. Luiza Petre, a board-certified cardiologist and weight-loss specialist.
Don't be scared of carbs, either. Your body needs complex carbs like whole-grain toast and sweet potatoes to regain energy, recover, and give your muscles fuel to complete the next workout.
Incorporate Enough Rest Days Into Your Program
There is a tendency to work out often and hard when you first start out. It's an exciting new change in your life, and it doesn't take long for you to fall in love with exercising regularly. However, don't overdo it, because you won't get the results you're looking for - and you might end up getting hurt.
"Mismanagement of rest can lead to getting sick or injured, and this will put you out of the gym even longer than just putting in that one day of resting!" Ridge said. This is his recommended training schedule for beginners:
- Monday: train
- Tuesday: rest
- Wednesday: train
- Thursday: rest
- Friday: train
- Saturday: cardio
- Sunday: rest
Cross Train
We're creatures of habit, so when we find one kind of workout we love, we tend to stick with it day in and day out. But your fitness has much more room to improve if you choose to cross train. If you're a lover of running or cycling, toss in a few strength-training sessions. If you love to hit the weight room, do some yoga or mobility classes to balance it out.
In fact, Michael Olzinski, MSc, Purplepatch endurance coach and Equinox run coach, said, "I would put this as number one on my list. You have to do other modes of exercise to prepare your body to handle the stress of running."
"Mismanagement of rest can lead to getting sick or injured."
This goes for any other fitness goals you've got, not just running. Our bodies are capable of doing so many different types of movements, so we should give them a chance to get as fit as possible. For example, if you want a new kind of mobility workout to try this year to supplement your cardio and strength training, give Animal Flow a try.
"Animal Flow is a ground-based movement program that's designed to improve the function and communication of the 'Human Animal,'" Mike Fitch, trainer and creator of Animal Flow, explained. "Although, if I want to simplify the explanation, I'll usually just say that it looks like a combination of gymnastics, yoga, and breakdancing with some animals thrown in."
Imagine how much stronger and more flexible your body will be next time you hit the gym. Success in your fitness program is all about giving your body a well-rounded program that will keep it guessing and growing. And always remember to have fun with it!
My Hypothetical Daughter Propelled Me Into Next-Level Fitness
Image source: Pexels / Josh Willink
This year, just after reaching my annual dating quota of emotionally unavailable men, I suddenly wanted to get in shape for the daughter I haven't even birthed yet. Let me be even more transparent when I say that I'm also single right now, so the probability of nuclear family procreation is currently slim. But there was something about opening SHAKTIBARRE - the New York yoga-barre empowerment hub in Brooklyn (and soon in Harlem) - that made me feel like a mom already . . . and envision a few hypothetical children in the future, as well as the day I'll be a fit mom.
One fitness strategy I learned through creating SHAKTIBARRE that will inevitably benefit my future daughter was strength training. Let's start by saying that SHAKTIBARRE used to be an NYC family's garage that wasn't even on the market yet. In the time it took to renovate the space, I carried countless pieces of delivered furniture with my bare hands from my apartment a mile away - not to mention how many boxes I broke down and carried to the trash truck, how many shelves I scaled ladders for and lifted overhead, and how much dirt-moving, hammering, and rigorous cleaning it took to turn nearly 2,000 square feet of ceiling-less hazards into a beautiful and welcoming studio.
A month after opening my nephew was born, and I got to put my muscle gains into action by carrying 10 million (small exaggeration) bags of baby supplies to the studio and back every Friday, as I offered my only free day to babysit. Then came the "hold the baby for long enough in the most awkward pose ever just so he falls asleep" moments and a plethora of stroller hauling. Meanwhile, I was teaching anywhere between six and 12 classes per week. Needless to say, getting fit for the sake of an impending family of my own started becoming more and more real.
Image source: Corinne Wainer
Mindful eating was the second strategy for fitness that SHAKTIBARRE taught me, meaning I could no longer isolate myself and binge (with a side of exercise addiction) when I had to lead and manage a team of 30. Our teachers, though close in age to me, became daughters in a way. Whether it was training them, helping them find subs, guiding them in their outside professional advancements, lending an ear during their sick times or family challenges, or other sacred shares, I felt a more profound reason to be healthy than ever before. I realized that though fit, I could be in even better mental shape, too. I was able to see how my work family and all the ways I needed to show up healthy and strong inspired even deeper yearnings to have a daughter of my own someday.
Image source: Corinne Wainer
The third fitness strategy I learned was flexibility. As a former four-sport athlete (soccer, ice hockey, lacrosse, and equestrian), I never had time to stretch. In other words: my yoga life was virtually nonexistent until about 10 years back. Once my fellow SHAKTIBARRE cofounder, Shauny Lamba, took me to my first yoga class, I realized not only how tight and unforgiving my body was but also how my mind was cycling through the same unproductive patterns and habits.
Fortunately, doing just as much "brain yoga" as I now do actual vinyasa motivated me to change my approach to dating as well. Now when I date, I'm thinking, "Can this person be a reliable, adventurous, special, and memorable leader? Can this person occupy less of my energy in a negative way and more in a manner that encourages me to make healthy time for my next level of fitness? Can we and our maybe baby go on epic hikes together - strong, snacking mindfully along the way, and able to stretch both our muscles and perspectives on the regular?"
It's not to say I need a husband and daughter to be my fittest self: my fitness inspiration is a higher purpose. SHAKTIBARRE and my nephew have been the best things I've witnessed in this lifetime, showing me the power of a bigger goal than being fit. Ironically, that more monumental aspiration of #daughtergoals makes me want to be even more fit. I've begun to focus on exercises that continually raise the bar for my strength and flexibility. While that "all the single ladies" necessity of being fit for yourself is what I'm 100 percent into, I must say envisioning the end of an Iron Man finish line, where I run with sweaty, outstretched arms toward a kid of my own, gives me all the feels and lets me know it's time to pause here so I can go train.
Listen Up! These 5 Things Might Be Making Your Period Cramps Even Worse
Do you tend to want curl up on the couch with Netflix during that time of the month? If so, you're certainly not alone. Unfortunately, while you might feel extra tired and a bit crampy, you know that life still goes on when you're on your period and you've got to make the best of it. While you might not be able to completely avoid all the less-than-pleasant symptoms that come with having your period, there are certain things you can avoid to possibly feel a bit better. Here are five things that can sometimes cause menstrual pain and some potential solutions.
Certain exercises
According to Rachel High, D.O., an OB-GYN and fellow at Baylor Scott & White Health in Central Texas, current research indicates that light exercise such as easy-paced running on a treadmill or low-impact exercises like yoga and Pilates can improve unpleasant menstrual symptoms such as pain and emotional changes. "Even if you might not feel up to doing your usual hour-long run or high-intensity Spin class, doing a different activity and taking it easy are still more likely to help than to hurt," she said.
Alcohol and sweets
It can be tempting to reach for chocolate during that time of the month, but it turns out it can sometimes worsen your symptoms. "It is recommended to limit alcohol and sweets or desserts because they can cause blood sugar spikes, bloating, and more fatigue," said Starla Garcia, M.Ed, RDN, LD, a registered dietitian in Houston.
Caffeine
"Caffeine has been shown to have some diuretic activity, which could predispose women to dehydration," High said. "While it is also a stimulant, which can potentially irritate the uterus and increase cramping, avoiding caffeine hasn't been proven to improve to decrease menstrual pain." So if your morning cup of coffee is a typical part of your routine and keeps you sane more than it bothers you, you may find that you're better off sticking with it, she said. However, if you have an iffy relationship with caffeine as it is, avoiding it while on your period may be a good idea.
Stress
While stress doesn't necessarily worsen menstrual pain, it can worsen mood changes. Most people can't completely avoid stress, but they can add something that calms them to their day, such as going on a walk with good conversation, doing yoga, taking a warm bath, or playing with their pets, High said.
Not eating at least three meals a day
While the standard recommendation is to eat three meals a day, if you feel nauseated, you should try to have several smaller, more frequent meals, Garcia said. "You just don't want to end up going very long periods of time without anything in your stomach, because it can lead to stomach acidity and nausea," she said. "Eating frequent meals can also help you keep consistent energy levels up and from blood sugars dropping that leave you feel weak, tired, moody, and irritable."
Here's How to Eat Clean in 2018: A Quick Guide to This Year's Plan
Start the new year by nourishing yourself and eating clean for the first two weeks of 2018. Our new Clean-Eating Plan, created by the registered dietitians Stephanie Clarke and Willow Jarosh of C&J Nutrition, sets you up for success with easy-to-make recipes and meal-prep directions, plus printable shopping lists and menu plans. We even offer vegetarian options!
The plan focuses on whole foods: fruits, veggies, whole grains, healthy fats, and lean proteins. To keep it simple, some meals repeat and many of the lunches use leftovers from the night before. It's streamlined - we want you to enjoy cooking for yourself, but we also want you to get out there and enjoy life. You'll eat three meals, a snack, and a treat daily. That's right! Eating clean doesn't mean skipping dessert.
If you're into the numbers, all five daily meals, with snacks and treats included, add up to about 1,600 calories per day. The carb, protein, and fat ratio is close to 50:20:30. The carbs are all whole grains, so they're high in fiber. The protein is lean, and the fats are primarily plant-based. And all the food is tasty. The plan is alcohol-free, but you can have your morning cup of caffeine provided you drink it without cream since the the plan is dairy-free.
How the Plan Works
The 14-day plan is divided into two weeks, with a separate printable shopping list and printable menu calendar for each week. We suggest shopping the day before starting the plan so you have all your healthy ingredients on hand for the first clean breakfast. If you're following the vegetarian version, look for the vegetarian-specific shopping lists.
While you can start the program on any day of the week, you should follow it in sequence since this plan uses leftovers throughout each week. You will do bits of meal prep throughout the week - just look for the prep notes at the top of each recipe for what to use, save, and make ahead.
Tips For Success
- Clean Out Your Fridge: Since you will be buying a bunch of fresh ingredients and then making fabulous meals with all this yummy food, you'll need ample storage for both the ingredients and the leftovers. Take some time to create space in your fridge to make this process easier. Trust us. We learned from experience.
- Shop Early: Plan your grocery shopping day one day ahead of your prep day, if possible, since shopping and cooking all in one day can be a little daunting. And since you are only shopping once each week, you will be freezing some of the meat on the plan. Just make sure to start thawing those items the day before, but don't worry - we remind you about it in the daily rundown.
- Bulk Bins: Shop the bulk bins to save money by ensuring you have just the amount you need and no more. Look for nuts, seeds, spices, dry goods, and even chocolate in the bulk bins of your local grocery store.
- Clear Containers: Store prepped produce and other ingredients in clear containers. The more you can see what's in the fridge, the more likely you are to eat it and not forget about it!
- Hydrate: Be sure to drink at least 64 ounces of water each day and even more when you exercise. Some people need more water than others, and the best way to tell if you're dehydrated is to check the color of your urine. It should look pale yellow to almost clear. If it's looking more like apple juice, it's time to drink up! Water and herbal tea are great ways to hydrate.
- Freezing Meat: After shopping, you should freeze any meat that you are using later in the week. You want to protect the meat from air, which can "burn" it. Wrap the meat tightly in plastic wrap, and then place in a Ziplock bag. Label the bag with the freezing date and type of meat.
- Thawing Meat: The safest way to thaw meat is in the fridge. The night before you plan on cooking frozen meat, take your cut of meat out of the freezer and place it in the fridge, still wrapped. Small cuts take about 24 hours to thaw. You can also place small cuts of meat in a bowl of lukewarm water.
We're sure you have a few questions, so do check out our frequently asked questions, and hopefully you will find your answers there.
Make the Most of Your Meal Prep With Protein-Packed Hard-Boiled Egg Recipes
If you boil eggs every Sunday during your meal-prep sesh, it's time to expand your horizons beyond a simple protein-dense snack. In fact, there are tons of ways to use your nutrient-rich eggs in a variety of recipes for each and every meal of the day. Check out these creative (and delicious!) ways to capitalize on a simple and inexpensive food you're already making week after week.
All the Healthy Recipes You Need Are in These Cookbooks - and You Can Get Them on Amazon
I used to not see the point in cookbooks when you can simply look anything up online that is until I received a few of my own and found a new love and appreciation for having hard copy recipes to reference. There is something so simple and nice about disconnecting and cooking straight from a book, not going back and forth to your phone or laptop. This list compiles a multitude of cookbooks that contain dishes that are nutritious and tasty. All have stunning photos to match that will make you instantly hungry.
9 Common Side Effects of Intermittent Fasting and How to Deal With Them
You've heard so much about the benefits of intermittent fasting (IF), including weight loss, reduced inflammation, improved digestion, reduced bloating, increased mental clarity, better sleep, and getting a handle on sugar cravings.
You're ready to give it a try, but you need to be aware of some not-so-awesome side effects that you'll likely experience in the beginning. POPSUGAR caught up with Stephanie Ferrari, a registered dietitian, who said, "Think about it this way - people don't go from couch potato to triathlete overnight. Your body needs time to acclimate to any extreme changes. So you're going to experience some side effects when you suddenly stop eating for long periods of time." These can be unbearable at the beginning, but as long as you know how to deal with them, you'll be able to stick with IF and reap all the benefits.
Before starting any new diet plan, including intermittent fasting, be sure to check in with your doctor first.
Hunger
When you're used to eating five to six times a day, your body comes to expect food at certain times. Stephanie said, "The hormone ghrelin is responsible for making us feel hungry. It typically peaks at breakfast, lunch, and dinner time and is partially regulated by food intake. When you first start fasting, ghrelin levels will continue to peak and you will feel hungry." At first, it will take serious willpower. Days three through five may feel the worst, but there will come a time when you reach the beginning of your eating window and you don't even feel hungry!
Dr. Luiza Petre, a nutrition and weight-loss specialist and board-certified cardiologist, suggests combating hunger in that first week or two by drinking tons of water to keep your belly full, help you feel more alert, and help satiate that habit of having to put something in your mouth. Within 30 minutes of waking up, pound at least 12 ounces. If you feel a pang of hunger, drink another 12 ounces or more. One thing intermittent fasting will teach you is that what you thought was hunger was probably thirst or boredom.
Drinking black coffee and tea can also curb hunger. Also get enough sleep, keep busy, and avoid strenuous workouts in the first couple weeks, since that can increase hunger. Eating enough the day before and getting your fill of carbs, healthy fats, and protein is also key in preventing hunger.
Cravings
Stephanie said, "If I told you that you couldn't eat watermelon ever again, chances are, all you'd want to do is eat a slice of watermelon. During intermittent fasting, you're going extralong periods without eating. So chances are, you'll only be able to think about eating. That's when the cravings kick in. You'll also find that you're more likely to crave sweets and/or refined carbohydrates because your body is looking for that glucose hit."
Do whatever you can to not think about food, and be sure to indulge a little during your feeding window so you have the chance to satisfy those cravings.
Headaches
As your body is getting used to this new eating schedule, dull headaches that come and go are pretty common. POPSUGAR caught up with Edward Vasquez, who has an intermittent fasting YouTube channel called Fledge Fitness which offers information, tips, and inspiration for IF. He said dehydration can be one factor, so make sure you're drinking tons of water during both your fasting and feeding windows.
Stephanie adds that headaches can also be caused by blood sugar levels decreasing and by stress hormones released by your brain while fasting. With time, your body will get used to this new eating schedule, but try to remain as stress-free as possible.
Low Energy
Your body is no longer getting the constant source of fuel you used to get from eating all day long, so expect to feel a little sluggish those first couple of weeks. Try to keep your day as relaxed as possible so you can exert the least amount of energy. You might want to give your workouts a break or just do light exercise like walking or yoga. Getting extra sleep may also help.
Irritability
Feeling hangry is real, and it sucks. Stephanie says to expect to feel a little cranky when your blood sugar levels drop or you're dealing with the other side effects of IF, like cravings and low energy. You can deal with this by avoiding situations and people that might make you more annoyed and focusing on doing things that make you happy.
Heartburn, Bloating, and Constipation (Oh My!)
Your stomach produces acid to help digest your food, so when you're not eating, you may experience heartburn (this side effect isn't as common as the others). This could range from mild discomfort to burping all day to full-on pain. Time should cure this side effect, so just keep drinking water, prop yourself up when you sleep, and when you do eat, avoid greasy, spicy foods that could make your heartburn worse. If it doesn't go away, speak to your doctor.
Intermittent fasting can also cause constipation, which can cause bloat and discomfort. Stephanie suggests drinking tons of water to help.
Feeling Cold
Cold fingers and toes while fasting is pretty common, but for a good reason! When you fast, blood flow increases to your fat stores. Called adipose tissue blood flow, this helps to move fat to your muscles, where it can be burned as a fuel. Stephanie says that when your blood sugar decreases, that can also make you more sensitive to feeling cold. Combat coldness by sipping hot tea, taking warm showers, wearing extra layers, and avoiding being outside in the cold for prolonged periods of time.
Overeating
Edward also brought up this negative side effect, and Stephanie agrees. People tend to overeat in the beginning of the IF journey, either because they heard calories don't matter (they do!) or because they are so excited about food that they overdo it. Planning out your meals ahead of time can keep portions in check.
You may also feel so famished by the time your fasting window ends that you eat really fast and end up eating way more than you normally would. Stephanie warns, "When the fasting period is over during IF, you need to be mindful about your first meal. You may feel like reaching for a slice a pizza (or four), but opt for the grilled chicken and salad instead. Your future self will thank you."
Bathroom Trips
Because you're drinking oceans of water to stay hydrated and fill you up, you're going to feel the need to run to the bathroom more often. We're talking maybe even twice an hour! Sorry to say there's no way around this. You definitely don't want to reduce your water intake, so just make sure you're always close to a bathroom.
Also Important: Know When to Quit
All of this sounds pretty bad, but I speak from experience - these symptoms generally only last a week, maybe three at most. The best way to alleviate the side effects is to ease into intermittent fasting - don't go from eating six meals a day to eating two. Dr. Petre adds, "Just give it some time and intermittent fasting becomes natural and healthy, with less appetite, more mental sharpness, and an enviable waistline in the long run."
Always Listen to Your Body
Stephanie says, "Intermittent fasting is not for everyone. For example, people with diabetes, pregnant or nursing mothers, and children should not practice intermittent fasting. People who are managing chronic illnesses should always check in with their doctor prior to starting any new diet or eating regime. Finally, anyone with a history of or risk for developing eating disorders should avoid fasting of any kind."
There is a time when these side effects shouldn't be ignored. Stephanie says, "IF might not be for you if you experience dizziness due to low blood sugar, if fasting is interfering with your ability to keep up with your responsibilities, or you develop an unhealthy obsession with food." You may need to cut your fast short and eat earlier than you planned, or you may need to stop fasting altogether. If you have any concerns or issues, it's always a good idea to consult your doctor.
15 Keto-Approved Appetizers You'll Love Having in Your Rotation
If you're intrigued by the ketogenic diet craze but are feeling intimidated by the idea of coming up with tons of creative recipes, have no fear. The low-carb keto diet offers many opportunities to cook your favorite foods while still sticking to the plan. Here, we've rounded up 15 appetizer options, from egg cups to meat-and-veggie combos. Whether you're serving them up at a party or preparing them to enjoy solo, they are all sure to be winners.
12 Workout Leggings That Warrant a "Dangerous Curves Ahead" Warning
Every girl knows that shopping for leggings can either be an exhilarating or painful experience. When a pair is good, they're really good, but when something's off, you just want to give up and commit to sweats forever. For curvier girls, shopping for leggings can be especially challenging since some brands don't cater to all sizes, which is ludicrous because, in my opinion, leggings look better the more curves they're hugging.
With that in mind, we trekked the ecommerce terrains to find the best size-inclusive leggings for all types of exercise. Whether you're working up a sweat finishing day 29 of your 30-day squat challenge, stretching your limbs in a strengthening yoga sequence, or busting a move in your cardio dance class, these leggings will not only support your fitness game, but turn you into a stunning traffic-stopper.
3 Plant-Based Experts Say a Vegan Diet Might Be Exactly What You Need to Get Fit AF
The first thoughts many people have when it comes to a pro-fitness diet consist of lots of animal proteins like eggs, beef, and chicken. But there are more athletes than ever who are adopting a vegan diet, whether it's for ethical, environmental, or health reasons. For example, tennis champion and all-around legend Venus Williams says much of her success on the court has come from plant-based fuel.
I myself have witnessed many positive changes in my fitness levels since I went vegan. I recover much faster, I have way more energy, and I never deal with digestive issues that get in the way of my workouts. However, I wanted to get the experts' opinions on the subject; I was curious to find whether my experiences align with science. Here's what they have to say.
It Can Help You Recover Faster Between Workouts
"Improving fitness is all about recovery, meaning that you will optimize gains (i.e., endurance, strength, agility) from training with proper nourishment and rest," Julieanna Hever, aka the Plant-Based Dietitian, MS, RD, CPT, explained. "A plant-based diet supports recovery by providing a deluge of antioxidants and anti-inflammatories that are unique to whole plant foods, enabling the body to repair healthfully."
Julieanna went on to explain that plants are chock-full of phytonutrients, which are compounds that "quench the free radicals formed during exercise and help support the rebuilding process," which is exactly why many athletes see a shorter recovery window between big workouts or events.
Personal trainer and injury-prevention specialist Liz Letchford, MS, ATC, agreed, and she added, "One huge benefit of getting your protein from plant-based sources is that they are relatively nonacidic compared to animal-based sources. Consumption of animal protein without consumption of adequate dietary fat may contribute to an acidic blood pH, resulting in inflammation, ultimately resulting in poor performance and delayed muscular repair." Liz also follows a vegan diet.
"A plant-based diet supports recovery by providing a deluge of antioxidants and anti-inflammatories that are unique to whole plant foods, enabling the body to repair healthfully."
I also spoke with Jay Oliveira, a Brazilian ju-jitsu black belt athlete who has been eating a plant-based diet since 2011. He competes regularly and has been coaching people for the last five years on improving their fitness levels through a vegan diet. "As a die-hard ju-jitsu athlete, I noticed within two weeks a dramatic drop in inflammation," he explained. "My recovery is amazing! And it's much easier on the joints."
You'll Have More Energy
"All plant-based foods have protein."
While some people may frown upon the vegan diet for being high-carb, Julieanna explains that this is in fact the most useful characteristic of eating plants when it comes to fitness. You'll get "plenty of carbohydrates for fuel," like sweet potatoes, brown rice, and lentils. They're meant to provide your body with all the energy you need to get through a tough workout.
After he went vegan, his "cardio improved drastically," Jay said. He suddenly had boundless energy and had no trouble getting to the end of all his workouts.
Your Digestion Will Improve
"Plant foods tend to allow for easier digestion and absorption of nutrients, ultimately allowing you to process and store your nutrients easier and without stressing the digestive system like difficult-to-digest animal meat," Liz explained. You'll be much less likely to feel bloated and heavy from plant-based meals, two feelings that often stunt your physical fitness growth rather than promote it.
Jay added, "Digestion is improved so your body can focus on healing rather than digesting meat, dairy, and processed foods, which don't digest as quickly." Dairy has been known to cause bloating and indigestion for many people, and many studies show that it is much more difficult to digest meat than it is plants. By improving your overall digestion, you'll make it much easier to reach your fitness goals.
Yes, You'll Get Enough Protein
Now let's talk protein. There are a lot of myths out there that say you can't get enough protein on a plant-based diet. "All plant-based foods have protein," Liz said matter-of-factly. "The American College of Sports Medicine recommends 1.2 to 1.4 grams of protein per kilogram of bodyweight per day for endurance athletes and 1.6 to 1.7 grams per kilogram of bodyweight per day for strength athletes," Julieanna added. "This can easily be attained from plant foods."
Here's a little perspective. I weigh 130 pounds, which is about 60 kilograms. Since I lift weights regularly, that means I need about 96 grams of protein each day - and I eat well above 100 grams daily on a plant-based diet. According to Julieanna, vegan food gives you "the right amount of protein to rebuild - but not to stress - the body."
But There's a Catch
You won't magically become Venus Williams if you start eating vegan. There is some effort and energy you need to put into your diet if you want to try out plant-based foods. "The biggest thing I've seen coaching people is they don't eat enough if they're working out a lot," Jay said. "Due to the fact that plants have much lower calories per pound, you must eat a larger volume of food to eat the same amount of calories."
If you're an active person who loves to work out, you can't live off of spinach and carrots alone! Jay says you must get your nutrients and energy from "starchy vegetables, whole grains, legumes, and fruits, with a bit of fat daily from whole food fats like seeds." So just eating a measly salad for dinner isn't going to cut it. Try out some hearty meals that give you enough calories and sustenance, like this spicy sweet potato, chickpea, and quinoa veggie burger or this vegan bolognese recipe.
Finally, Liz chimed in to say, "It is important to note that this diet is not for everyone. Metabolic requirements, caloric absorption, and macronutrient needs are vastly diverse." Although there is no harm in trying it out, if you "begin feeling symptoms associated with vitamin deficiency," you may need to incorporate some other things into your diet, like eggs or grass-fed meat.
"My biggest recommendation to my carnivorous clients?" Liz said. "Cut out animal products to once or twice per week and fill up with nutritious plant-based foods."
If You Do These 5 Things Daily, You Might Never Bloat Again
No matter why you're bloating, it can become a chronic issue that causes more than discomfort. Is bloating a constant battle in your life? Do you suffer from digestive issues you can't seem to kick? We spoke with Dr. Josh Axe, DNM, DC, CNC, to get his best daily tips for preventing bloat. Consider this your daily antibloat routine!
Add: Herbal Tea
Dr. Axe recommends adding in a tea each day and drinking it one to three times. The blend? "An herbal tea of chamomile, fennel, peppermint, and ginger." These ingredients are known to both debloat and ease digestion, but they can also create a sense of calm, which can help mitigate stress bloating.
Add: Probiotics
"Take probiotic supplements and consume probiotic-rich foods," said Dr. Axe. Balancing the bacteria in your gut through either supplements or fermented foods (including yogurt!) can help create a healthy microbiome and eliminate the chance of bloating.
Add: Bone Broth
Dr. Axe told POPSUGAR you should aim to "drink bone broth daily" to help nourish your gut and digestive lining. Bone broth can be anti-inflammatory and thus prevent any upset and distention in your stomach.
Change: How You Eat Veggies
On a raw-food diet? Dr. Axe thinks you should switch it up if bloating is a problem. "Consume cooked vegetables," he told POPSUGAR. Raw vegetables can be difficult for the body to digest, but a few minutes of steaming or sauteing can do the trick.
Remove: Inflammatory Foods
This one will be a little tougher, but Dr. Axe recommends eliminating foods that may trigger bloating or an inflammatory response. "Remove gluten, sugar, raw vegetables, and refined dairy from your diet" if bloating is a chronic issue for you.
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