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 18 janvier 2018
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.
The Workout That Helped Tracee Ellis Ross Look Flawless For the NAACP Image Awards
Tracee Ellis Ross may be Hollywood royalty, being Diana Ross's daughter and all, but there's no doubt that she's carved out a legendary name for herself over the past several years. At the 2018 NAACP Image Awards on Jan. 15, Tracee won Outstanding Actress in a Comedy Series for her lead role in Black-ish. This wasn't surprising, because anyone who has seen the show knows that she plays the matriarch of the family with as much heartfelt emotion as laugh-out-loud humor.
Along with taking home the award, Tracee had an especially successful night on the red carpet. She wore a slinky gold, sequined dress that hugged her curves perfectly, and her statement fur coat added a layer of glam to the ensemble.
The spaghetti strap dress showed off her toned arms, and we can't help but stare at her hourglass figure and wonder what her secrets are to looking so fit and healthy. Lucky for us - and for you, if you've been wondering the same thing - we don't have to guess. Tracee absolutely loves the Tracy Anderson method, and it's the one workout she does most regularly.
You'll often find Tracee in a Tracy Anderson band class, and she loves to take photos or videos of herself sweating profusely and giggling uncontrollably. We're pretty sure nobody has ever had more fun working out than Tracee Ellis Ross, and we're inspired to enjoy our workouts more because of her!
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."
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.
A 30-Minute Walk-Run Treadmill Workout That Anybody Can Do, Especially Beginners
If getting better at running is one of your goals but you're still new to the game, incorporating more walk-run workouts into your routine will help you build up the endurance and strength needed to run a whole mile without stopping. Luckily, Michael Olzinski, Purplepatch endurance coach and Equinox run coach, has created an exclusive 30-minute walk-run treadmill workout for POPSUGAR, so you've got every reason to lace up your shoes and get to the gym.
"This is a great workout that can really help someone learn how to handle a running session with good form and good hip power," Mike says. "Good running is all about good, stable hip alignment and letting the glutes do the majority of the work."
This workout is split up into power walking and hill runs. "Power hill walking is a great way to establish that connection in your body, and then doing some light running after it will help you run in great form, allowing you to progress in a happy, healthy way," he concludes.
The Workout
You'll start with a five-minute warmup that will be performed off the treadmill. "Take your time here, and don't skip a chance to loosen up and get the body ready for some movement," Mike advises. No matter what kind of rush you're in, you should never skip your warmup!
After you get the body nice and loose, you'll start alternating between a power walk at an incline and a light run on a much lighter incline.
You'll actually only spend 25 minutes on the treadmill because your warmup will take about five minutes. Do three rounds of the following movements to get yourself warmed up before you start running:
- Marching high knees, 30 seconds
- Air squats, 15 reps
- Shoulder circles, 15 reps
- Jumping jacks, 15 reps
Here's your main workout:
| Time | Speed | Incline |
|---|---|---|
| 0:00-5:00 | Power walk (about 4.0 mph) | 8.0 |
| 5:00-8:00 | Easy run (about 6.0 mph) | 1.0 |
| 8:00-13:00 | Power walk (about 4.0 mph) | 8.0 |
| 13:00-16:00 | Easy run (about 6.0 mph) | 1.0 |
| 16:00-21:00 | Power walk (about 4.0 mph) |
8.0 |
| 21:00-24:00 | Easy run (about 6.0 mph) |
1.0 |
| 24:00-25:00 | Recovery walk | 0.0 |
The 1 Simple Thing You Can Do to Reduce Your Stress Right Now
Lately, I have experienced heart-racing, stomach-turning signs of stress interrupting my day and ruining my ability to sleep through the night more times than I can count. I realized I needed to make a change in order to take back my life from the constant stressors. But I wasn't able to remove all of them - hectic workdays, budgeting crises, and disagreements with my significant other will inevitably happen!
I turned to SHIFT, a stress and anxiety workshop lead by Chris Swayne, psychotherapist and lead health coach at One Medical, to learn ways to manage my symptoms for when these moments arise. Along with mastering deep-breathing exercises, Chris taught me that understanding what is happening inside of my body during stress is an important step toward finding the right practice to alleviate stress symptoms once and for all.
Your Body on Stress
When you body perceives a threat - which may come in the form of moving to a new apartment, having a difficult conversation with your significant other, or tightening your budget - it springs into action. Our physiological stress response is also known as "fight or flight", which we humans have been preprogrammed with since our caveman days running from sabertooth tigers.
"During this [fight or flight] response, your body pumps itself with adrenaline and cortisol. You may experience changes to your breathing, tension in major muscle groups, such as your legs and shoulders, and digestive issues like a loss of appetite as your body prioritizes blood flow to areas that mobilize," said Chris. "It can be understood as our biological impulse to survive."
Stress Intervention
While our fight or flight response can threaten to hijack our day, interventions such as deep breathing exercises and other self-care practices can give you a moment to pause, regulate your heart rate, and calm down.
Deep breathing stimulates the vagus nerve, which "is responsible for certain sensory activities and motor information for movement within the body," according to Medical News Today. "Essentially, it is part of a circuit that links the neck, heart, lungs, and the abdomen to the brain." The vagus nerve sends signals to your brain and body to remind you you're not in imminent danger so you can tackle your day.
While there are a variety of breathing exercises out there, you don't need anything to get started - just yourself. Take a few minutes right now and give it a try.
Deep Breathing Exercise
- Find a quiet space if it is available to you, otherwise sit tall in your chair (at work, at home, or wherever you may be reading this!) for a moment of stillness. "Bring awareness to your breathing as it is. Without judging or changing anything, first simply notice what's physically happening," Chris instructed.
- Bring your focus inward, giving awareness to your breath. "As this happens, continue to tether your awareness to noticing the air entering and leaving your body."
- Start breathing. "Allow yourself to take a full inhale, directing the breath all the way down to your low belly, and slowly, fully exhale," Chris advised. Bring mindfulness to your practice by gently placing your hands on your belly and chest to feel the rise and fall of your inhalations. Repeat three to five times, or until you begin to feel your stress ease. Don't get discouraged if this feels uncomfortable the first time; just try again once you're ready.
- For further grounding, shift your thoughts on pressing your feet to the floor (if sitting in a chair). As Chris put it, "Quite literally focus on your connection with the ground."
As with any practice, it takes time to discover the and technique that works best for you. I've found it helpful to set an alarm for 3 p.m. every day (the time I usually become most stressed or unfocused). I take a pause and a few deep breaths wherever I am at. While at first this might seem foreign, I promise, the more you practice your deep breathing, the more effective it will be.
Now get out there and conquer your day!
If You're Trying to Give Up Diet Soda, Here Are 4 Tips That Will Get You There
By now, you've probably heard about all the reasons you should pass on diet soda. It causes bloating, weight gain, and mood swings, and it can even increase your risk for heart attack and Type 2 diabetes. The sooner you can nix this beverage from your diet, the better. But it's easier said than done, so instead of leaving you out in the cold to fend for yourself, here are some useful tips for kicking diet soda out of your life.
Have a Game Plan to Wean Yourself Off
If you give it up in one fell swoop, you'll likely have a really hard time kissing diet soda goodbye. If you have a diet soda every single day of the week, aim to only have five next week. And the week after that, only have three. By gradually cutting down, you give yourself the chance to adjust slowly and effectively to a life without diet soda. Before you know it, you'll be having zero diet sodas a week!
Find Tasty Replacement Beverages
We get it - that cold, fizzy drink is refreshing AF. Just find something healthy to replace it. A great substitution is kombucha; it's slightly carbonated because of the fermentation process, so it will satisfy that craving. However, it's packed with all kinds of benefits. It's a strong probiotic that improves your digestive system, and it's generally low in calories and contains no artificial sweeteners. Another good replacement is unsweetened iced tea or even a cold green juice. The options are endless!
Drink a Lot of Water
Many people don't drink enough water as it is, and this might sound particularly familiar if you drink a lot of diet soda. When you give up this beverage, you may feel a little dehydrated because you aren't getting as much fluid into your system. Toss back lots of water throughout the day to ward off headaches, fatigue, and a foggy brain.
Stay Away From Junk Food
When you're weaning yourself off of something you're addicted to, you may feel inclined to reach for other equally dangerous vices. Maybe the lack of diet soda will make you crave potato chips or brownies, but instead of grabbing whatever is most convenient, stick to whole foods and healthy snacks, whether it's a homemade granola bar or a banana. The healthier you eat all around, the more likely you'll be to stick to your plans of giving up diet soda. Good luck!
10 Healthy Chili Recipes to Cozy Up With This Winter
Winter cuisine can be a struggle for those of us who are trying to get a head start on our New Year's resolutions-to-be. And while we love the comfort and spice from a bowl of great chili, it doesn't exactly scream diet-friendly.
But just because chili is hearty doesn't mean it has to be unhealthy; there are plenty of ways to cut the calories without cutting the flavor profile. In fact, many of the main components, including meat, beans, and chilis, are not inherently fattening and can in fact work well into a resolution-worthy meal rotation. It's the toppings - just a few scoops of sour cream and a handful of shredded cheese - that push chili into the trouble zone for calories and fat.
These healthy chili recipes prove that dieting - or simply just trying to stay healthy - isn't only possible during the wintertime, it's delicious.
If You Fear Having a Panic Attack From Smoking Weed, Read This Before Lighting Up
While some of us may think of weed as a way to mellow out, some have had an opposite reaction. Sometimes, for some people, panic attacks can happen.
"Street marijuana will not cause panic attacks if it has low levels of THC," said addiction specialist Dr. Cali Estes. "However, if they're dabbing or have a high THC content, such as one of the higher strains of marijuana, it will likely cause panic attacks because it acts more like LSD," Dr. Estes said. Some strains of marijuana help users relax, while others may cause paranoia and anxiousness.
However, it strongly depends on how much you take. For example, if you take an edible with high levels THC - think 10mg or higher - which is the active ingredient in weed that gets you high, you're far more likely to feel extremely anxious. "For users who have built a tolerance over time, ingesting an edible with similar THC content is more likely to make the user feel sleepy. So it just depends on the individual and how much they take, in addition to which strain they take," Dr. Estes said.
But how common is this anxiety, and is it anything to worry about? "Some cannabis users can experience anxiety from certain strains - but it's important to note that certain cannabinoids will affect each person differently," said Athena Taylor, budtender at The Herbal Connection in Eugene, OR.
Too much THC can cause some patients nervousness, restlessness, and inability to focus, whereas other patients find a calm from high levels of THC. And for those unfamiliar with sativa and indica, sativa is the strain of weed that generally has a higher THC content and gives you that high feeling. Indica has a lower THC content but higher CBD level. Ultimately though, you should look at the THC/CBD levels of the specific strain you're buying. "Anxiety from weed is not connected to just sativa strains, but also can be cause by some indica strains. High levels of the cannabinoid THC can cause anxiety to those patients sensitive to THC's psychoactive effects," Taylor said.
A good way to avoid anxiety from marijuana use is to know your cannabinoids and know your needs. "THC is the most widely advertised and known cannabinoid, but not the only one," Taylor said. "For those people that get high anxiety from the Mary Jane, I strongly recommend they switch from strains high in THC to those strains containing a higher percent of CBD (like indica types). CBD functions as antianxiety and anti-inflammatory cannabinoid, providing stress relief, a state of calmness, and body buzz," Taylor said. When smoked, CBD provides great relief from headaches and nausea without the psychoactive effects of getting high.
CBN is another cannabinoid found in marijuana that works as a relaxer for the mind and body. "I always encourage people to go online and read about all the wonderful healing cannabinoids found in weed," Taylor said.
Other factors that can cause anxiety are lack of hydration, using on an empty stomach, and current stress levels. "When going into a dispensary to buy marijuana products, make your budtender aware of what effect you want from a strain/product and any past experiences with anxiety," Taylor said.
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.
Green, Fruity, or Protein-Packed: Sip Any of These Smoothies For Weight Loss
Need a weight-loss boost? Kicking off a healthier eating plan? Keep things as easy - and as delicious - as possible with dozens of frosty, fresh smoothie ideas. Whether you want to add more greens into your diet, amp up the protein, or make breakfast a breeze, there's a recipe in here you'll love.
Can Weed Help With Anxiety? I Tried It For Myself and Here's What I Discovered
It has been nearly one year since I was diagnosed with generalized anxiety disorder. At first, I only noticed it occasionally - a chest-tightening, heart-dropping, ear-ringing moment when the world seemed to speed up faster than I could keep up with. But then panic attacks began to hit.
I would be sitting at my desk at work and suddenly have a need to be anywhere but where I was - I would run to the hall, shaking uncontrollably, hyperventilating, and usually holding back a tidal wave of tears. There was even a full week in January where I could hardly leave my house because of my anxiety. I knew something needed to change.
After consulting with my doctor, we decided prescription medicine, specifically Xanax and SSRIs, would be the most effective way for me to soothe my nervous system and manage my symptoms. Always a fan of seeking out natural remedies as well, we discussed the use of essential oils, breathing exercises, and CBD to balance out my treatment plan.
Out of curiosity, I shifted our conversation toward medical marijuana. I'd heard mixed reviews before when it came to weed and anxiety - while some may find relief, others find it can aggravate anxiety further and even cause panic attacks. After thorough discussion, I decided I wouldn't knock it until I tried it, so after receiving my medical card in California, where I reside, I began my trial (and error). Here's what I learned.
Everybody Is Different
"Marijuana can heighten anxiety as a side effect for many people - but for others, it can also help with relaxation and sleep, both of which improve anxiety," my healthcare provider said. "Each person reacts differently to medication, so it is about balancing the side effects and maximizing the benefit."
One of the first times I ever smoked weed, I became super paranoid and anxious instantly - not the effect I was going for at all. I was coached to try a different strain and a smaller dose and to not be scared away from all types of marijuana because of one negative experience. Thankfully, I didn't take anybody else's personal experiences as fact, and my trials paid off. I was able to hone in on the dose and strain that was right for me.
There Are Many Different Strains to Experiment With
Marijuana contains over 60 different cannabinoids, a few of which are psychoactive (aka they make you feel high). A study published in American Family Physician states, "The clinical effectiveness and cannabinoids and adverse effects depend on the ratio of tetrahydrocannabinol (THC) to nonpsychoactive cannabinol components."
The other primary cannabinoid is cannabidiol, or CBD. "CBD is considered to have a wide scope of potential medical applications despite its reputed lack of psychoactive properties," the study claimed. My healthcare provider said, "There is, in particular, good evidence for pain management - and marijuana is, arguably, to our knowledge, safer by far than regular opioid use. Also, marijuana can be very helpful for sleep and insomnia, and to common knowledge, safer than hypnotics or benzodiazepines."
The first step in finding the right strain is discovering your tolerance and sensitivity. Remember this: start low and slow - work your way up to find your ideal dose. During my own use, I have discovered strains with a higher ratio of CBD to THC are the most effective in calming my anxiety rather than provoking it.
Some of my favorites include the Girl Scout Cookies vape pen and the various flavored pure CBD vape pens from Select CBD (infused with essential oils such as peppermint and lavender). The higher CBD levels in these products appear to dull the edges of my anxiety more without the high (or risk of more panic and paranoia) from too much THC.
It's Good to Sample Different Methods
Marijuana can be ingested, smoked or vaped, and taken sublingually with a tincture. You may find you prefer one way over another. My personal preference is to vape, as I find it much easier on my lungs than smoking and portable without the telltale smell. If I am at work and need a quick pick-me-up, tinctures are the way to go - they are discreet and fast-acting. For a focused and productive calm, I prefer my high-CBD Ritual 20:1 Daytime Oil.
Keep in mind that different methods take longer to experience than others - for example, cannabis edibles may take one to two hours to hit, while you may feel the effects of tinctures and vaping in mere minutes.
You Should Talk to a Professional First
Remember, always talk with your healthcare professional when experimenting with adding marijuana to your anxiety-busting arsenal. They can offer advice custom-tailored to you, especially if they have previously helped establish a treatment plan for your anxiety. "I recommend that a patient work with a medical marijuana dispensary that is well-versed in recommendation for a good balance of CBD and THC, different strains, and methods for relief of the particular symptoms they are looking to treat," my health provider advised.
When you're ready to go for it, be mindful of your specific state's laws surrounding the use of medical marijuana. Purchase only from a legal, credible source, such as a dispensary or delivery service like Eaze. When at the dispensary, be open and honest with the consultants about what you are looking for. Do you want to feel high or not? Would you rather find an uplifting daytime strain or a calming one for sleep? Let them know how you are currently managing your symptoms. Don't be shy and ask as many questions as you want - educating you is what the consultants are there for! Remember, there really is no such thing as a dumb question, especially when it pertains to your well-being.
Take charge of your health and your anxiety by beginning your own research and calling on a trusted professional - you're worth it!
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.
The 1 Piece of Fitness Gear That Finally Turned Me Into a Runner
One thing I never thought I'd become is a runner. I used to cringe at the very thought of running, and I was always terrible at it. I'm not saying that to be cute or modest. I truly could not run a whole mile without stopping - and complaining. Several times.
Last year was the time to change my tune, though. I started running regularly, and although it was miserable for the first few months, I eventually got the hang of it. I'm no pro yet, but I'm getting better and better. However, I couldn't have become friendly with the pavement without one piece of fitness gear that got me through all my runs: the Vi headphones ($159, originally $249).
These headphones are one of the first that use artificial intelligence to track all your stats, and a real-life person speaks to you while you're running rather than a robotic-like voice awkwardly saying words of encouragement to you. With my Vi headphones, I can, at any point in my run, ask what my current speed is, what my average speed is, how far I've run, and how many calories I've burned, and a very normal-sounding woman answers me in the blink of an eye. She even cracks a few jokes here and there that put a smile on my face. It's like having a familiar friend in your ear, helping you trek through every mile.
You can set up your Vi headphones to track all your runs, whether it's on a treadmill or outside, and you can also keep an eye on your heart rate during each workout. Vi headphones do a great job of reminding you of your personal bests and encouraging you to push a little farther. The whole thing is customizable as well, so if you feel like your Vi buddy is talking to you a little too much on your run, you can change the settings in the app. Vi will even help you fix up your step cadence if you allow her to.
All in all, I truly don't think I would enjoy running this much if it weren't for Vi. I love how the headphones fit and stay put in my ears, and seeing (and hearing!) all my data keeps me motivated and allows me to make a comprehensive running plan for myself. These headphones have helped me fall so deeply in love with running that I'm actually signing up for my first half marathon this year! And I know Vi will be right there to accompany me with every step, every mile, and every drop of sweat.
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.
Keep These Diet-Busting Ingredients Out of Your Smoothie If You Want to Lose Weight
If weight loss is on your list of New Year's resolutions, you'll soon be putting together a healthy meal plan (let's just enjoy the holidays first, OK?), and no doubt there will be a few smoothies thrown in there. Smoothies are a great option for a healthy breakfast or snack because they are easy and quick and you can pack a lot of nutrition into just one glass.
Smoothies can quickly turn into dessert (and I don't mean this healthy blueberry cheesecake smoothie), though, if you aren't careful about what (and how much) you throw into your blender.
We spoke with holistic nutrition consultant Julia Visser to find out which foods to keep out of your smoothie if you're trying to keep it weight-loss friendly.
Chocolate Chips
We'd all love for our smoothies to taste just like a chocolate milkshake, but if you go this route, the calories and sugar can add up fast. One-quarter cup of semisweet chocolate chips will add 280 calories and 32 grams of sugar to your smoothie! You can slash major calories and all of the sugar by subbing cacao nibs or unsweetened cocoa powder instead. If you can't resist that chocolate milkshake, try this vegan chocolate milkshake smoothie instead.
Honey
Just because Winnie the Pooh can survive off honey doesn't mean that you can (not that we don't love his little bear belly). Lots of smoothie recipes include honey (or other liquid sweeteners), but they aren't necessary. Just a few tablespoons of honey can add almost 200 calories to your smoothie. Fruit is plenty sweet on its own, so there's really no reason to add extra sweeteners on top of it. Visser also suggests using spices like cinnamon and vanilla to "give a smoothie plenty of sweetness without the added sugar." This almond strawberry-banana yogurt smoothie is sweet as can be, with no added sugar in sight.
Too Much Nut Butter
We are big (OK, huge) fans of peanut butter, but you've got to keep the spoonfuls in check if weight loss is your goal. Visser says, "Nut butters are great for satiety, which can actually help with weight loss." A tablespoon of peanut butter carries about 100 calories, and that is just for the no-sugar-added varieties. We won't deny you if banana and peanut butter is your thing, but it's best to measure out the nut butter until you've done it enough times to easily eyeball it.
Fruit-Flavored Yogurt
Yogurt gives smoothies their, well, smooth texture, and avoiding the fruit-flavored varieties is "key to avoiding too much sugar," according to Visser. An eight-ounce container of plain, nonfat Chobani yogurt has only four grams of sugar, but if you opt for the Banana Fruit on the Bottom instead, you'll be getting 14 grams. That may not seem like a big difference, but it adds up. If you want to get that sweet fruit flavor, stick with real fruit so you can get some fiber. Here are a few yogurt-powered smoothies to get you started.
So, what's your favorite healthy smoothie ingredient?
This Mary Poppins Line Will Make You Want to Sing About a Spoonful of Protein Powder
Mary Poppins might have sung all about a spoonful of sugar, but this "supercalifragilisticexpialidocious" activewear line from Main Street Bella will make you want to sing about protein powder! With running shoes, leggings, and a muscle tank inspired by the retro Disney film, the affordable collection is perfect for the gym or a visit to the Disney parks. Heck, why not kill two birds with one stone and wear it to one of Disney's famous races?
Check out the cute finds ahead, then get ready to add to your Disney-inspired workout gear collection!
11 Healthy Aldi Staples I Always Have on Hand - and You Should Too
I never knew the joys of Aldi until very recently. It wasn't a store I frequented growing up, for some reason or another, but now that I've really seen all the ridiculously affordable foods that the store offers, I'm never turning back. Better yet, this store, which keeps its products' prices low by cutting costs elsewhere (like not using shelves but instead keeping food in its boxes), still offers high-quality food. Case in point, the produce section. You can find amazing produce at the lowest of low prices.
It was the produce section that roped me into shopping for my healthy staples at Aldi, but once I ventured down the other aisles, I realized the store was so much more than just some ripe avocados and cheap cherries. From oatmeal to jars of salsa, Aldi truly carries a little bit of everything, including those diet-friendly foods some of us want to keep stocked in our kitchens at all times. For a few of my favorites, keep reading.
mercredi 17 janvier 2018
Ski Slopes Around the World You Don't Want to Miss Out On
It's that time of year that has us all itching for a cozy, altitude-filled getaway. From Europe to Japan and across North America, there are stunning slopes around the world that skiers and snowboarders of every level will fall in love with. Knock out trails, beautiful lodges, and strong-hearted ski culture - this is the equation for a ski-lover's ideal ski town. If you're like us and you're craving early mornings on the mountain and warm nights by the fire, then you'll want to keep reading for our top seven picks.
Download Your Google Data With Just a Few Clicks
Nothing is permanent - especially on the internet - so Google is allowing users access to emails anytime, even long after the company's online services are gone. Google offers an export system to download a copy of your data from Gmail and Google Calendar.
Previously, users had to turn to not-always-effective third-party backup or extraction services. Now, Gmailers can download their entire archive of mail in a .zip, .tbz, or .tgz format. You can also send the download link to your email or add it to Google Drive, Dropbox, and OneDrive, plus download other data from services like Hangouts or Google Plus.
Ahead, see the steps you need to take to export your personal data. You'll be thankful you know how!
- Additional reporting by Ann-Marie Alcántara
Ski Slopes Around the World You Don't Want to Miss Out On
It's that time of year that has us all itching for a cozy, altitude-filled getaway. From Europe to Japan and across North America, there are stunning slopes around the world that skiers and snowboarders of every level will fall in love with. Knock out trails, beautiful lodges, and strong-hearted ski culture - this is the equation for a ski-lover's ideal ski town. If you're like us and you're craving early mornings on the mountain and warm nights by the fire, then you'll want to keep reading for our top seven picks.
A Beginner Lower-Body Workout to Get Your Best Legs in 2018
Getting back into the swing of things after the holidays isn't exactly easy, but if you're ready to get back in the gym (or your living room) with a set of dumbbells, we've got a great workout for you. This session will tone your legs, glutes, and hamstrings while also revving up your heart rate and helping you to get a sweat on.
The Workout
All you need for this workout is a pair of medium dumbbells, so you can either do this at your local gym or in the comfort of your own home. There are five moves you need to know, and it's not necessarily about getting through them all as fast as you can. You want to perform each exercise with the correct form so you really feel it in your lower body. You'll see that you alternate back and forth between classic strength-training moves and cardio exercises. Get ready to sweat!
You'll go through all five of these exercises once and then repeat them three more times, which leaves you with four rounds total.
- Dumbbell squats, 12 reps
- Split lunge jumps, 15 reps
- Dumbbell deadlifts, 12 reps
- Jump squats, 15 reps
- Side lunge to curtsy squat, 8 reps each leg
Descriptions for each movement follow.
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!
11 Healthy and Creative School Lunches Your Kids' Friends Will Want to Trade Them For
As much as kids love Lunchables and brightly colored yogurts - and as easy as those foods are to pack - they're not the most nutritious sources of fuel for young minds. Luckily, the following meals pack nutritiousness and deliciousness into any lunchbox on the quick . . . and they don't skimp on creativity or fun.
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!
Behold, the Most Hated Comment in Reddit History
I will always be the first to admit that a lot of what I consume on the internet is a direct result of what I see being upvoted on Reddit. If you're not familiar with the phrase, upvoting is the equivalent of "liking" something on Facebook or "faving" something on Twitter - with the ultimate goal being not just the crowd's approval, but to land your post at the top of the Reddit charts and onto the so-called front page of the internet. That being said, despite making several trips to Reddit.com every hour of every day for the last several years, I rarely come across a post that gained attention not because of the number of upvotes that it garnered, but because so many people gave it a negative rating (or, more colloquially, downvoted it).
But that all changed on Nov. 12, when Electronic Arts (EA) decided to respond to some user criticism of the forthcoming Star Wars Battlefront II.
The title of Reddit user MBMMaverick's post is "Seriously? I paid 80$ to have Vader locked?" and reflects a sincere sense of dissatisfaction with the price paid for the forthcoming game. "This is a joke. I'll be contacting EA support for a refund . . . " the user writes, adding, "I can't even playing f*cking Darth Vader?!?!? Disgusting. This age of 'micro-transactions' has gone WAY too far. Leave it to EA though to stretch the boundaries." A little strong, perhaps - but certainly not anything too controversial. If I had a quarter for every time someone said a video game was overpriced . . . well, you get the idea. Anyway, the response from EA was swift and straight to the point:
Unfortunately for the gaming giant, Reddit is never the right forum for customer service jargon. As such, the post has racked up an absolutely staggering 443,000 downvotes in the span of a single day, with thousands more voting it down with each passing hour. For context, it's worth noting that the previous record holder for most downvoted comment on Reddit clocked in at a mere 24,333 downvotes - and it happened to be a comment that was explicitly asking Reddit users to click the downvote button. Literally.
Suffice it to say, EA is now unquestionably the company behind the most hated post in Reddit history, and we're willing to bet that it wasn't the record that it hoped it'd be breaking with the release of the first Star Wars game in years. The moral of this story? If you don't have anything nice to say, you probably shouldn't say anything at all - and you definitely shouldn't say it in a Reddit forum.
How to Check Your iPhone Data Usage
Wondering just how much data you're pulling down in a given month on your iPhone? There are a few ways to check your usage, one being to head to AT&T's wireless website, log into your account, and create a billing report (under "Bills and Payments," click "Create Billing Report," and then "Data Usage Trend"), which gives you a detailed graph on how much data you're using. You can also estimate how much you use with your provider's online data calculator. Find your usage for AT&T, Verizon, or by signing in to your Sprint account. However, a third way only requires you and your iPhone to see how much data you're devouring . . .
First, head to your iPhone's settings app. Tap on "Cellular," then scroll down to "Cellular Data Usage." You'll see your data usage (sending and receiving) over the cellular network for the current period, as well as call time in the section above it. Easy, right?
10 Healthy Breakfast Sandwich Recipes to Jump-Start Your Day
For many of us, breakfast is easily the most anticipated meal of the day - especially if there's something delicious and satisfying involved. Everyone loves a good breakfast sandwich, even though they don't always have a reputation for being healthy. Luckily, there are many ways to make one so. Here are 10 healthy breakfast sandwich options, from open-faced avocado toast to lightened-up egg wraps.
Queen: Jackie Aina Just Won an NAACP Image Award - and It's Damn Well-Deserved
Congratulations are in order to @jackieaina NAACP YouTube Creator of the Year. A true beacon of creativity and inspiration to millions of viewers worldwide. http://pic.twitter.com/t88w5DkaTd
- Derrick Johnson (@DerrickNAACP) January 14, 2018
The NAACP Image Awards recognize people of color who have contributed to music, art, entertainment, and literature in order to help improve the lives of Americans of color. This year, a new award was announced, YouTuber of the year, and it was awarded to none other than Jackie Aina. Jackie is an American YouTuber who shares her top beauty tips and knowledge with over 1.8 million subscribers. Not only is Jackie one of the most entertaining beauty influencers in the business - she makes everything so fun - but she's also an advocate for diversity and inclusivity within the beauty industry.
Jackie acts as a spokesperson for her followers and uses her voice to call out brands for their lack of diversity, helping to provide a platform for change within the industry. Followers come to her channel to learn about topics surrounding shade undertones, life experiences as a black beauty guru, and SPF (seriously, if you're struggling to find a fit, watch this!). She gives women of color a guide and voice within the beauty world that was severely lacking for a long time.
But Jackie doesn't just create content online; she recently announced a collaboration with Too Faced. She'll help it develop a more inclusive foundation shade range, something that is still a big problem within the industry.
Recent events have highlighted some high-profile YouTube stars in a negative light, but Jackie proves that the platform can be used for activism and equality, as well as entertainment, within an industry that still has a long way to go.
Jackie's award was so well-deserved, and we can't wait to see what else she will accomplish in the social sphere and her influence in the beauty industry.
me and @rolandsmartin today at the @NAACP image awards brunch! http://pic.twitter.com/tSUUIHpwTz
- La Bronze James (@jackieaina) January 14, 2018
9 Black-Girl Beauty Looks From the NAACP Image Awards That Have Us in Awe
Award season always promises an unimpeded look at our favorite stars, and last night's NAACP Image Awards didn't disappoint. A host of glamorous women of color from the world of TV and film graced the red carpet in their finery to celebrate their achievements and accept awards. To say the beauty looks were out of this world would be an understatement. Read on for nine moments of red carpet glamour that'll keep you going until the next glitzy award show.
Why You Must Clean Your Earbuds ASAP - and How
You probably use your earbuds all day - during your commute to work, work itself, and your commute home. As many times as you pull them in and out of your bag, you probably don't think often enough about keeping them clean. Unsurprisingly, earbuds can transmit bacteria from person to person if they're shared, and in some cases can even cause ear infections. Clearly they need to be kept clean, but what's the best way?
Obviously you can't just toss your earbuds in the dishwasher to clean them. While doing some research, I came across a few suggestions of how to properly clean earbuds. Here's how:
- Use a gentle cleaner, like soap and warm water. No need to go too heavy-duty here; try a mix of dishwashing detergent and water.
- Use a gentle cloth with just a small amount of the soap mixture. Too much soap could leave a residue on your earbuds, and too much water, well that goes without saying.
- If there's a lot of dirt or dust in the metal part of your earbuds, try brushing them with a dry toothbrush to dislodge the dust.
- Some earbuds, like Apple's In-Ear Headphones, come with removable (and replaceable) silicone covers, so try removing them and cleaning those separately.
- Never submerge them in water. You'll damage the wiring. Ditto for running them under the faucet, even for just a second.
- Remember to only clean your earbuds when they're detached from your iPod or other device!
The 11 Most Stunning Brooches in the Royal Vaults
When all eyes are turned to the royal family's headline-grabbing tiaras and engagement rings, it means many incredible pieces of jewelry in the royal collection can be overlooked. For the biggest and best-quality diamonds in the world, as well as symbols of the deepest love, it's all about the royals' brooches. From priceless antiques to more contemporary creations, the pretty trinkets of a young princess to the knockout bling of a grand matriarch, we rounded up the best and most beautiful royal brooches.
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!
7 Features That Finally Make the New Apple Watch Worth It
Despite releasing the Apple Watch Series 2 just one year ago in September 2016, Apple has decided to amp up its game with a new device in the lineup: the Apple Watch Series 3. However, unlike the previous two models, this Apple Watch finally comes with LTE service. Find out what else Apple revealed about the Apple Watch Series 3 at an event on Sept. 12:
- It has cell service: You no longer need your iPhone near you at all times to receive or make calls on the Apple Watch!
- It shares the same number as your personal phone: Instead of coming up with a new number and giving it to your friends and family, it'll carry the same one as your personal phone.
- It has a new crown color: The crown, instead of matching whatever color your watch is, will be red.
- It'll come in the following colors: Gold aluminum, silver aluminum, and space gray, as well as a gray version in ceramic.
- New sports and Hermés bands: The Apple Watch Series 3 will be available with a more breathable sports loop band, as well in new Hermés styles and watch faces.
- It still has some of the awesome features of Apple Watch Series 2: It'll still come with a built-in GPS tracker and have a water resistance of 50 meters.
- A new watchOS: With watchOS 4, out on Sept. 19, the Apple Watch will come with a slew of new features, like smart activity coaching, new Toy Story watch faces, and a new Heart Rate app that can measure your heart rate while it's resting, during a workout, and while it's recovering.
The Apple Watch Series 3 starts presale on Sept. 15 with the 38mm and 42mm models retailing for $399. Apple is also offering a noncellular Apple Watch Series 3 option at $329. It ships out on Sept. 22. Check out more photos of Apple's newest watch ahead.
This Firefighter Caught a Child Thrown From a Fiery Building - and It Was Caught on Tape
Prepare for your heart to catch in your throat, because this newly released video from the Dekalb, GA, County Fire and Rescue Department will definitely have that effect. Shot from a firefighter's body-worn camera, the video captured a truly harrowing moment as said firefighter went about their job fighting a Jan. 3 apartment fire that injured a dozen people and displaced even more. Around the 55-second mark in the video above, you can see one of the firefighters catch a falling child whose parent had desperately thrown them from the third story, which is engulfed in flames.
In a Facebook post containing the video, one of the Dekalb County firehouses described:
New HD Video of Dekalb County Fire Rescue Department firefighters rescuing a dozen trapped occupants from an apartment with heavy fire involvement on arrival. Third generation DCFR firefighter Captain Scott Stroup can be seen catching one of the children that was dropped from the third floor balcony. Great job by all hands operating on this fire as several lifesaving grabs were made that night.
The catch is a lucky one, but according to local press, it was one of several during the same terrifying blaze. One Dekalb fire captain told The Atlanta Journal-Constitution that members of his department were "catching babies like a football" when desperate parents tossed them from balconies as their homes burned down around them. The youngest child saved from the apartment fire in this fashion was reportedly a 1-month-old infant.
The accidental footage of the shocking save only shows one child being flung to their rescue, but it's terrifying enough to instill a whole new level of respect for the dangerous work firefighters do every day. Give it a watch, and thank your local first responders next time you get the chance!
Whoa! This Is How Much a Month of Workouts Can Cost in NYC
As my favorite SoulCycle instructor once said, you can't throw a penny in New York without hitting a gym or fitness studio. Allow me to confirm that she is, in fact, correct. From chain gyms to buzz-worthy boutique studios, nearly every street you walk down is home to several options. Like careers and good food, working out is one thing New Yorkers take very seriously.
But with New York City locations come New York City price tags. A standard boutique class (i.e., Barry's Bootcamp or Orange Theory) runs you about $34, excluding tax, water, or whatever rentals - cycling shoes, boxing gloves, or the like - you may need. Five classes a week would run you $680(!) a month. On the other hand, gym memberships can start at $10 for basic machines and range from $50 to over $200 with classes and luxury amenities included.
I've always been an active person, but having so many choices at my disposal really inspired me to kick it into gear. I needed to know if the hype around those buzzy classes was real and why. Little did I know, embarking on this "journey" of sorts would turn into somewhat of an addiction - one that kept my body in shape and my mind stress-free, but which deflated my budget in the process. So, to feed my own curiosity, I took a shameful dive into my bank statements and added up every fitness-related expense from the peak of my obsession last Summer. Read on to see the full breakdown.
Week One:
$26.13 - To avoid working out exclusively in group classes, I have a monthly membership at my neighborhood Blink Fitness. While it only has machines, weights, and a small floor area, it's moderately priced and a six-minute walk from my apartment.
$75 - As yet another effort to dodge the pricey boutique class fee, I use ClassPass, an app that lets you sign up for group fitness for a deal. This price is for the five-class option, but they also offer three and 10. This allows me to drop into any partnered studios and ends up costing $15 per class. Not too bad when you consider that so many of the expensive studios are on there! The only downsides are that openings can be at awkward times of the day (3 p.m. on a Monday, for example) or have limited spots for ClassPass users, so you have to act fast.
Week One Total: $101.13
Week Two:
$130.53 - At this rate, I've been Spinning so much that I decide to invest in my own pair of clip-in shoes. Each rental at Soul costs $3 and adds up quick (especially for shoes that are usually still sweaty from the last person who wore them), so I'm looking forward to having my own. My grandparents later reimburse me for these as a birthday gift.
$38.80 - Rumble Boxing is undoubtedly my favorite class in the city. It's an insanely sweaty mix of 10 rounds, split between individual bags and weighted, boot-camp-style floor exercises. I always leave high on endorphins and it's as therapeutic as it is result-producing. This price includes the class and glove rental.
Week Two Total: $169.33
Week Three:
$172.43 - Just like that, I've gone through another five-class pack at SoulCycle and decide to refresh it. It's $165 before tax, meaning each class ends up being $33 (a whopping $1 cheaper than an individual class).
Week Three Total: $172.43
Week Four:
$10 - ClassPass strikes again. Depending on what class package you have, there's a limit on the number of times you can visit the same studio per month. One of my favorite classes is Bode NYC's Hot HIIT, so I have to pay a small fee to visit two additional times.
Week Four Total: $10
Grand Total: $452.89 for 11 boutique classes, a pair of cycling shoes, and a monthly gym membership. Yikes! After I subtract the shoes and factor in POPSUGAR's (totally awesome) $50 employee wellness reimbursement, my actual total comes out to $272.36 out of pocket.
Well, folks, there you have it. You're probably looking at that number and judging me - and that's totally OK because I'm judging myself a bit, too. Of course you can stay active for significantly less - or even free - but do I regret it? Not one bit. Working up a good sweat and finding alone time (preferably in dark rooms with loud music) is one of my favorite things in the world. That being said, I'm still a 22-year-old who pays her own bills, so it's not quite the most sustainable habit. As a result, I've since dialed it back and shifted how (and where) I spend my money on working out. Group fitness keep me accountable, so I joined a gym that offers a range of classes I enjoy the most and which has awesome amenities to boot. I'll continue to pop into boutique studios when I feel like I need it or simply want to join a friend.
I absolutely love living in New York, but that doesn't mean it can't be mentally draining, lonely, and stressful all at once. Finding an outlet that makes you happy is more crucial than you might think. What I choose to spend on workouts is what others use to eat out, pay their bar tabs, or go to concerts. It's really just a matter of what's important to you. I certainly won't apologize for spending my money on what makes me feel good, and neither should you.
These Are the Most Effective Ways to Avoid Getting a Cold This Season
We are well into the throes of cold and flu season, where every doorknob and elevator button becomes an obstacle in the battle to stay sniffle-free. Current estimates project that Americans will come down with about half a billion (yes, that's a "b") colds this year, and anywhere between five to 20 percent of the population will develop the dreaded flu.
But salvation is possible, and it comes in the form of prevention. Here, we round up every science-backed method that has been shown to stop the spread of cold and flu viruses long before they cause illness.
Holy Hell, This 38-Minute CrossFit Workout Is Brutal (in the Best Way!)
If you're dying to try CrossFit but aren't quite ready to hit up a box, here's a total-body workout you can do at home. It involves heart-pumping, fat-burning cardio plus strength training with bodyweight and dumbbell moves that will leave your muscles on fire.
This 38-minute CrossFit workout was designed by Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit. If you have access to a barbell, use that. Otherwise, Jade suggests picking a dumbbell weight based on your abilities. You'll also need a jump rope.
Directions: After warming up, alternate between four minutes of the cardio of your choice with the eight-minute AMRAP workout listed below. AMRAP stands for as many rounds as possible. For example, for minutes 4:00 to 12:00, perform 10 deadlifts and 10 push-ups, and repeat those two exercises for as many rounds as you can until the eight minutes is up. Set a timer for 38 minutes, pump up some loud tunes, and push yourself hard!
The Workout
0:00 to 4:00 - cardio at a consistent moderate pace (jog in place or use the treadmill, bike, or rower)
4:00 to 12:00 - 8-minute AMRAP: 10 deadlifts + 10 push-ups
12:00 to 13:00 – 1-minute rest (transition back to your machine)
13:00 to 17:00 – cardio at a moderate pace
17:00 to 25:00 – 8-minute AMRAP: 5 shoulder to overhead press + 20 air squats
Make the shoulder to overhead press heavy and difficult to complete the 5 reps unbroken.
25:00 to 26:00 – 1-minute rest (transition back to your machine)
26:00 to 30:00 – cardio at a moderate pace
30:00 to 38:00 – 8-minute AMRAP: 10 burpees + 50 jump rope skips
25 Healthy Recipes That Make Chicken Breast Taste Exciting
Chicken has been known to be an excellent source of lean protein when abiding by a healthy meal plan. The protein in chicken plays an important role in weight loss, along with maintaining a healthy weight. It helps keeps you satisfied longer, along with aiding the production of muscle tissue, an important factor when following a regular workout routine. But all of us can admit the idea of chicken again for dinner can be a bit boring. These 25 healthy recipes will pull you out of that poultry rut, leaving you inspired to cook exciting new meals for your next dinner.
Here's What You Need to Know About the Big Changes Coming to Your Facebook News Feed
Big changes are coming to your Facebook News Feed, and they're all centered on "bringing people closer together."
On Jan. 11, the social media giant announced a massive algorithm shift that, according to Facebook's Head of News Feed Adam Mosseri, will "prioritize posts that spark conversations and meaningful interactions between people" and minimize the onslaught of news stories from brands and publishers. To be clear, you'll still see content from the pages you follow, but "posts from friends and family" will be ranked above "public content."
CEO Mark Zuckerberg explained the changes in a Facebook post, noting that the platform had "gotten feedback from our community that public content -- posts from businesses, brands and media -- is crowding out the personal moments that lead us to connect more with each other."
So what exactly do these changes mean for you? According to Facebook, here are four types of posts you can expect to see a whole lot more of in your News Feed going forward.
Major Life Events
You know how you've been seeing a bit more of your friends and family highlighting their most meaningful moments? Those births, engagements, first steps, first pets - all of them are going to make their way back to front and center on the News Feed.
Personal News
Instead of seeing what's going on in the world without any tether to the people you know, you're going to begin to see more of what people are grappling with on a daily basis. Be it brilliant news or the absolute worst, Facebook is aiming to make it easier to provide support to those who need it.
Big Events
Facebook uses Oprah Winfrey's epic Golden Globes speech as a touchpoint for what we'll be seeing in terms of newsy events - basically anything that gets people talking in a productive, meaningful way will be prioritized over "engagement bait" that's merely out for "likes" and comments.
Recommendations and Advice
Facebook prioritized all things local and community-based earlier this year, so it won't come as a surprise that it's going to start surfacing those little boxes that have begun popping up requesting advice and recommendations. To date, these have mainly been used to garner recommendations for a trip or a big move, but expect to start seeing this extend more toward personal advice and how to deal with the everyday issues we face in our lives.
Shop 5 Lipstick Hues Worn by Claire Foy in The Crown
The Crown has managed to captivate us all, taking the inherent allure of British royalty and transforming it into a magical, history-rich cinematic experience. For those unacquainted (umm . . . you should head to Netflix ASAP), The Crown tells the story of a young Queen Elizabeth II, following her through the trials and tribulations of her greenest and more settled years as a monarch.
The drama series boasts a plethora of award nominations and wins, including a 2017 Golden Globe and 2017 SAG Award for best actress for Claire Foy, who plays the queen. In addition to more award season accolades in 2018, The Crown was nominated by the Hollywood Makeup Artist and Hair Stylist Guild Awards for best period/character makeup. We're not surprised!
Claire Foy's makeup artists have transformed the actress's soft features into bone structure that better represents the real-world Queen Elizabeth, and the makeup choices are authentic to the time period. Here, we're showcasing some of our favorite lipsticks worn by Foy throughout the series and throwing you some shoppable options so that you can wear the same hues.
20 Simple Ways to Be a Better Mom in 2018
The pressures of modern parenting are enough to drive any mom to insanity, but if you take a step back and really look at your life as a parent, your kids don't need as much from you as you think they do. Not much has changed since you were a kid yourself, begging your mom to look at the Lego structure you spent hours building - kids just want to spend time with their parents and feel their love. It's easy to get distracted by our phones and busy schedules and to spend too much time comparing ourselves to the polished moms we see on social media, but the truth is, being a great mom isn't about how good the little square photos on our Instagram profiles look, it's about the connections we make with our kids and the things we do that will stick with them for a lifetime.
We're here to remind you that you're already a great mom, but if you're looking for ways to be a better parent in 2018, here are 20 simple things you can do to achieve your highest supermom status in the coming year.
This Is the Most Realistic Look at the First 2 Years of Motherhood We've Ever Seen
Motherhood is exhausting, but the first days, weeks, months, and years (yes, years) of it are perhaps the most tiring of all.
After giving birth to her daughter, photographer Anna Ogier-Bloomer decided to point her camera inward and capture the first two years in her "new role" as a mom, from the tender moments of nursing in bed to the painful aftermath of such experiences – a zoomed-in look at a pained nipple or a shot of her neck, replete with cuts and scrapes from a typical breastfeeding session.
"Here, I turn my lens on these physical elements: pain on the surface of the skin, illness, emotional outpouring of love and distress, the engorgement of the breast," she told POPSUGAR. "These things simultaneously bring excruciating physical pain and unparalleled emotional joy."
The new series, titled Letdown, demonstrates what she deems the "most difficult yet most meaningful work I'd ever done," and it shows. In just one image – her sitting up asleep, in just a bra with a nipple pad and hair tie strewn on the couch, with her dozing baby resting on her lap – she shows how demanding a journey motherhood is from the start.
"I confront the complexity of these seemingly contradictory states of being, and the ways in which women feel the pull of motherhood, their children, and their physical self and appearance in a way unlike anything or anyone else," Anna said.
Like any mother knows, her work is far from complete: "The physical act of motherhood begins at conception and continues to evolve through a child's life."
Keep reading to see her complete, relatable photo series. Some are NSFW, as they contain nudity, but the image of her in disposable diapers is sure to resonate . . .
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