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.
samedi 5 mai 2018
So This Is What It Means to Have a Heavy Period, According to a Doctor
After years of living with your period, you know a thing or two about your cycle by now. Although there are many common symptoms, like bloating and cramps, each of us experiences our period in a different way, so it's hard to say what's normal and what's not. But there are a few red flags that you should never ignore, according to Alyssa Dweck, MD, gynecologist in New York, author of The Complete A to Z For Your V: A Woman's Guide to Everything You Ever Wanted to Know About Your Vagina, and the latest spokesperson for Monistat.
One thing Dr. Dweck is often asked is what constitutes a heavy period? More importantly, when does a heavy period become something to speak to your doctor about? It's a question that many women don't feel comfortable asking because talking about blood isn't exactly the most pleasant thing in the world - but it's a topic that needs to be discussed, especially if you think you might have an abnormally heavy flow.
"It's so hard to quantify the amount of blood that people are passing," Dr. Dweck said, particularly because it always looks like a lot more when it's sitting in a bowl of toilet water. But here's the distinguishing factor: "Our usual guideline is if you're soaking through two super tampons or pads in an hour, that's heavy enough to warrant concern."
If this sounds familiar, don't hesitate speaking to your doctor. Having this kind of heavy period, which is technically called menorrhagia, could mean you have a hormonal imbalance, which would cause the lining of your uterus to get too thick and result in a whole lot of blood. It could also point to growths of polyps or fibroids in your uterus, which result in heavier, longer periods.
All of these are treatable, but only if you speak to your doctor and come up with a game plan. Another thing Dr. Dweck says to keep an eye out for is "if something changes significantly" in your cycle. If your flow suddenly gets heavy for no apparent reason and it stays that way for a couple of months, schedule an appointment with your doc.
When it comes to your menstrual health, it's better to err on the side of caution. Besides, you have nothing to lose by simply talking to your doctor, even if it turns out there's nothing wrong.
This Is the Workout I Did For 1 Year That Finally Helped Me Lose My Belly Fat
Last July, I only signed up for a month of CrossFit so I could write a post about how stupid I thought it was. Coming from a running and yoga background, and never once setting foot in a gym, I thought those people doing countless burpees, flipping tires, and grunting while lifting weights were nuts. I'm the first to admit that I was absolutely wrong. After just one month, CrossFit jump-started the most life-changing physical and mostly mental transformation I have ever experienced (aside from becoming a mom).
I decided to commit to CrossFit for an entire year, going four to six times per week, to see what would happen. I just hit my one-year CrossFitversary (fist bump to me!) and feel compelled to share my experiences in the hopes that they might inspire someone else who is thinking about trying CrossFit to finally take the (box)jump!
Before: July 2016
My journey actually didn't really go as planned, so I wanted to map out each month so you can see that progress wasn't all uphill for me. There were a few times when I actually lost faith in CrossFit and wanted to throw in the kettlebell towel - sorry, these puns are just too easy! I think anyone on any sort of fitness or weight-loss journey will be able to relate to this.
Throughout the 12 months, I weighed myself regularly and took monthly photos, just because I'm a science nerd and wanted to have actual data to compare from month to month. The numbers actually kind of shocked me.
Month 1, July: Starting weight: 122 pounds. Feeling awesome, I just wanted to get into the groove of learning all the different exercises and the correct form. I gave up running for CrossFit - bye-bye hour-long runs and hello seven- to 12-minute WODs! Goal number one: do a pull-up.
Month 2, August: Weight: 118 pounds. Still on my CrossFit high, I was actually bummed that I had to miss about two weeks of classes because of traveling, but I tried to do workouts while on the road, like this 200-rep bodyweight workout.
Month 3, September: Weight: 121 pounds. I climbed a frickin' 15-foot rope! Enough said. I also hurt my back in the middle of the month, putting too much weight on the bar when doing front squats (I was trying to keep up with the 60-year-old woman next to me!). So I took a little break, worried that maybe people were right about CrossFit causing injuries. But after a few days, I felt fine. It was a good lesson in not allowing my ego to get the best of me and in paying more attention to my body and my ability level.
After: July 2017
Month 4, October: Weight: 122 pounds. The weather was starting to get chilly and the mornings a little darker, but I still stuck with getting up at 4:40 a.m. for those 5:45 workouts. I was really starting to get to know my CrossFit community, and every night these two women and I would text each other: "Class tomorrow?" It helped motivate me to go, even when I was insanely tired or sore.
Month 5, November: Weight: 123 pounds. After four months, my arms and back started getting thicker, my sports bras and jeans felt tighter, and I actually wanted to quit CrossFit and stopped going for few days. I was pissed that I was getting up so goddamn early every day, working my ass off, and eating clean . . . and still had my baby belly. My husband was actually the one who convinced me to stick with it, knowing how happy it made me, and how strong and confident I was feeling. Other women at my gym also made me feel better about my muscles bulking up a little, reminding me not to focus on how I looked, but on what I could accomplish. They also said that for them, nine months was when they started to lose weight, so I stuck with it.
Month 6, December: Weight: 124 pounds. For some reason, I thought the six-month mark would be monumental and I would finally have the slim and ripped body I was convinced CrossFit would offer me. So when I compared photos from Month 1 to Month 6, I was embarrassed that my body wasn't there yet. I had to remind myself that any progress was still progress, no matter how small, and it motivated me even more to push myself during those workouts and stick to eating healthy.
After: July 2017
Month 7, January: Weight: 126 pounds. Holidays + my birthday = tons of cookies, overeating, not exercising much, and feeling like crap. Oh well. I did finally get two strict pull-ups: goal crushed! I didn't think it'd take me seven months, but better late than never.
I also had conflicting emotions about adding weight to my bar because I was worried that lifting heavier would make me bulk up even more. So I started to back off on the weight. One day my coach, Kristi, joked a little and said, "Sugar, your bar is looking a little light." So I told her my concerns, and she admitted to having the same thoughts when she started CrossFit six years ago. She basically threw out her scale and slowly started to fall in love with feeling strong, and now she loves her big muscles. "I wish mine were bigger," she said. So that started to change my perspective about how I felt women were supposed to look and how I thought I wanted to look. I said, "F*ck it!" and started adding more weight and really challenging myself. It's an amazing feeling to press a heavy bar over your head!
Month 8, February: Weight: 123 pounds. After seven months of doing CrossFit, I felt like I was gaining muscle, but I still had a layer of fat that wouldn't budge. I knew it had everything to do with me eating too much! Aside from giving up sugar for the month of January, about halfway through the month I started doing intermittent fasting (IF) to see if it would help.
Month 9, March: Weight: 123 pounds. I did three ring pull-ups! I also completed one month of intermittent fasting and noticed my belly getting a little slimmer. Woot!
After: July 2017
Month 10, April: Weight: 123 pounds. This is the month I noticed my upper-body strength coming in handy during yoga. I could now hold handstands for over 20 seconds. And with two months of IF under my belt, I was starting to see some definition in my abs! Lifting heavier and pushing myself more during workouts coupled with getting a handle on my diet are what really started to make my body transform.
Month 11, May: Weight: 124 pounds. I pressed into a handstand, crushing a goal I've had ever since I started yoga in 1999. And after three months of continuing with IF, I was pretty psyched that my baby belly fat started to shrink more, even though the scale showed weight gain. I was also drinking more water (like a gallon a day), which helped with eating less and belly bloat.
Month 12, June: Weight: 122 pounds. The final month of my year-long CrossFit journey, I experimented a little more with my diet to try to solve some bloating issues, and I committed to a two-week fruit, veggie, and nut diet, which helped reveal my first glimpses of a real six-pack. I actually wore a bikini at a public pool for the first time ever, which for me was a HUGE deal. But even huger was the fact that from kettlebell swings to wall balls to overhead squats, I was lifting way more than I was when I started. I not only looked stronger; I WAS stronger!
Final Thoughts
I drank the CrossFit Kool-Aid and now I'm hooked. I am so grateful for the inner strength and confidence I feel every day, in the gym and in my life. The absolute greatest benefit is the freedom I feel from the constant negative thoughts I used to have about my body, of always trying to lose weight and get leaner and more toned. Of incessantly thinking about food: what I should eat, what I shouldn't eat, feeling bad when I ate too much, and worrying about when I was going to fit in my next workout. And what I was doing wasn't working at all, so it's an amazing feeling to put in the effort and actually see results. And I'm not done yet. I just signed up for a year-long membership so I can crush some more goals - muscle up; I'm coming for ya!
I know what you're thinking - that CrossFit is cult-like or too extreme or "not your thing" - because I was there, too. I thought it was only for burly men or athletic women or 20-year-olds or people who are already crazy-fit. But anyone can benefit from CrossFit, no matter their ability level or age (there's a 72-year-old woman in my class who can deadlift as much as me!). Everyone has to start somewhere, and I'm so glad I took the plunge a year ago. CrossFit is hands down one of the best things that's ever happened to me, because it's helped me love myself in a way that I never thought possible, and that love spreads out into every aspect of my life. It could be the same for you, but you'll never know unless you try. So what are you waiting for?
4 Important Physical Symptoms of Emotional Stress You Shouldn't Ignore
For many of us, stress is just a byproduct of our everyday lives that we've learned to cope with, but it's important to deal with and resolve the causes of stress, because when left unchecked, stress can trigger mood disorders that can affect our mental health. According to Tim Hipgrave, Nuffield Health's emotional health lead, emotional stress can manifest itself in telltale ways, many of them physical. Read on to learn four physical signs that your mental and emotional health may be buckling under the strain.
Lack of Energy
Stress doesn't just affect your mind, it also affects you physiologically by releasing the hormone cortisol into your bloodstream, which mimics physical exertion by accelerating your breathing and heart rate, and leaves you feeling unduly tired and lethargic. Stress can also be to blame for lack of sleep as it disrupts your body's ability to regulate its sleep-wake instincts, causing insomnia.
Tooth Grinding
Teeth grinding can cause major problems with your oral health including jaw ache, permanent tooth damage, and headaches. Stress-induced tooth grinding is linked to heightened activity in your subconscious when you're asleep; as you're not alert, your body uses your mouth as the physical outlet for the increased stress.
Getting Sick Easily
When stress triggers the release of cortisol into the bloodstream, it inadvertently hinders your immune system's regular function. One important way it does this is by suppressing the release of the hormone DHEA, which supports immune function.
Changed Eating Habits
It's no shocker that when we're stressed, we tend to reach for short-term food fixes for our problems, but stress can affect our eating habits by making us grab the nearest chocolate bar. "Stress eating" is often triggered by the release of cortisol, which increases your appetite and coinciding with your low morale, leads you to reach for typical comfort foods. On the other hand, many who suffer from stress also experience a loss of appetite, which is believed to be linked to the presence of a corticotropin-releasing hormone that suppresses appetite.
The Very Best Carbs For Weight Loss
Yes, a low-carb diet can help you shed weight quickly, but if you're an active person looking to achieve sustainable weight loss, it's time to stop demonizing all carbs. We're here to make complex carbs, the good kind of carbs, feel a little less complicated.
Carbohydrates, along with proteins and fats, are macronutrients. We need to all three in large quantities since they provide energy, aka calories. Carbs can be broken down further into two categories: simple and complex. Both simple and complex carbs turn into glucose (blood sugar) in the body, which our muscles use as fuel. The classification depends on the carbohydrate's molecular structure, which affects how the carbs are broken down and absorbed by the body. Complex carbohydrates are made of longer molecule chains than their simple counterparts and therefore take longer for the body to break down and absorb.
Simple carbohydrates - found naturally in foods like fruit, milk products, white bread, and table sugar - are broken down and absorbed quickly, causing a sharp rise in your blood sugar levels that can leave you feeling tired and hungry soon after eating them. On the other hand, complex carbohydrates are fibrous and starchy and are found in foods like legumes, starchy vegetables, and whole grains. Complex carbs release glucose more slowly into the bloodstream, offering a steadier source of energy to keep blood sugar levels stable and pesky hunger pangs away.
Luckily, complex carbohydrates leave you more satisfied than their simple counterparts, but when trying to lose weight, portion control of healthy, nutritious foods is just as important as the foods we choose to eat. Many dietitians suggest incorporating appropriate portions of complex carbohydrates into their weight-loss meal plans, since they can help you lose the weight and keep it off.
Recipes
If you're still loading up on simple carbs and aren't sure what to opt for in the kitchen, we've got you covered. Here are some recipes full of complex carbohydrates we love that you will too:
- Apple cinnamon quinoa bake: Protein- and fiber-packed quinoa is the perfect complex carb to kick-start your metabolism. Make this hearty quinoa bake on Sunday night, so you'll have breakfast for the whole week.
- Overnight oats with chia seeds and slivered almonds: High in protein and fiber, this whole-grain recipe will keep hunger at bay all morning long. Even better, this recipe supports healthy digestion and can even help you beat belly bloat.
- Brown rice sushi bowl: This brown rice bowl is topped off with an inventive mix of bright and colorful produce plus tender, sustainable albacore tuna, full of B vitamins, protein, and healthy omega-3 fatty acids. If you're on a weight-loss mission, only serve up one-third or a half cup of brown rice rather than a full cup to keep calories in check.
- Spicy sweet potato salad: Instead of white spuds, opt for this spicy sweet potato salad that's much higher in fiber than the standard. It comes with a spicy, antioxidant-rich red pepper and jalapeño dressing ties everything together.
- Red pepper and lentil bake: Looking for a protein-rich complex carb? Bring on the lentils! This red pepper and lentil bake is a winning weight-loss dish you can enjoy after a workout.
I Gained Weight When I Started Intermittent Fasting - Here's the 1 Mistake I Made
When I was researching the crap out of intermittent fasting (IF), one of the most appealing reasons to try it was that I could eat whatever I wanted and still lose weight. So many experts said not to worry about calorie counting. Just eat within your window and you'll get lean and ripped.
Um, that is so not true. Though condensing your meals and snacks into a shorter eating window can help you create a calorie deficit, which is necessary if you want to lose weight, intermittent fasting doesn't automatically equal weight loss. It does allow you the freedom to eat larger meals, but you most definitely cannot eat whatever you want.
That's the mistake I made. In the first few months of doing IF, I'd skip eating breakfast, but then I'd eat three meals plus a snack and then maybe dessert after dinner. It was all within eight hours, so I thought it was all good. I ended up losing belly fat that first month, but then I started gaining weight.
Was I the only person on the planet doing intermittent fasting and gaining weight? I didn't understand why until I did more research and realized I still needed to watch my calorie intake.
So I went down to two meals and one snack - and that's my sweet spot. I'm more mindful about appropriate portions, and I started taking pics of my food before I eat it to keep myself accountable. I also condensed my eating window and dropped it down to six to seven hours instead of eight, and that seems to help prevent overeating at night. I also found that drinking tons of water during the day helps; I discovered that when I think I'm feeling hungry, I'm usually just thirsty.
Learn from my mistake! If you're diving into intermittent fasting and one of your main goals is weight loss, keep an eye on portions and calories. Be conscious about eating until you're satisfied, but not stuffed. And don't just eat because you can or just because it's during your eating window - recognize when you're truly hungry. Eat healthy most of the time and keep track of your food if you need to. Once that happens, you'll find that intermittent fasting is the most effortless way to lose or maintain weight.
A Fitness Editor Shares Her Week of Meals and Workouts
Since becoming a fitness writer, I can't tell you how many questions I get about my routine, my food, my favorite products . . . actually, I can tell you. I get one to four questions a day from anyone from family to complete strangers. Most recently, a co-worker asked me what my typical week looks like, so I decided to lay it all out.
This is a sample week, spliced together from two different weeks because of the holiday weekend and travel throwing off my usual routine, but this is actually a very accurate (and painfully honest) account of what my days look like on any given week. Some days my nutrition is on point, other days I'm in a downward spiral of processed carbs. I'm a human, OK!
The through line with my food is that I make a lot of cleaner choices, so I don't actually have an issue if I decide to eat half a pint of ice cream or go out to dinner with friends. I also make healthy foods that I LOVE, and I don't force myself to eat things I don't enjoy. I eat often, so I'm never super hungry (that's when I make my worst decisions - food and otherwise), and try to plan ahead as much as possible.
Sunday
Exercise: This past Sunday was a rest day for me in terms of workouts, but I still was a bit active - I headed up to the Muir Woods National Monument (one of my favorite places!) for a brisk early morning trail walk (not sure if you can call it a hike) for a couple miles before heading back to the city.
Note: I've been following the Tone It Up nutrition plan's eight-week challenge, so on Sundays I meal prep to set up for a healthy week. I use this time to make protein muffins for the week, chop and prep veggies, cook quinoa, make chia pudding, etc. I also typically have an apple cider vinegar metabolism drink every morning, but since it's so redundant, I left it out of the food diary.
Food:
M1: Rebbl's Maca Mocha (I'm OBSESSED, and you need to try it). There's no coffee in it, just maca!
M2: Small fresh-squeezed OJ from Whole Foods while grocery shopping and a lemon protein muffin that I ate fresh from the oven while meal prepping.
M3: Hefty salad and an Icelandic yogurt (skyr - another obsession of mine).
M4: Cauliflower-acaí smoothie (TBH, it was pretty flavorless . . . I need to work on my recipe).
M5: Quinoa bowl with chicken, wilted kale and garlic, roasted sweet potatoes, edamame, and a little truffle salt - holy yumminess.
Monday
Exercise: Mondays and Tuesdays vary for me, but it's usually a studio class of some kind, like Flywheel, SoulCycle, Core40, or yoga. On this particular Monday, I did a 60-minute C2 CorePower Yoga, with my friend Janine teaching. It was sweaty, challenging, yet powerfully relaxing and restorative. Lots of balance work and single-leg poses!
Food:
M1: Iced almond milk latte from Starbucks with a whole lot of cinnamon.
M2: Protein muffin - this week I made lemon chia seed (in lieu of poppy) from the TIU plan and added a little almond extract (great decision, TBH). They're probably my favorite protein muffins to date!
M3: Leftovers from that miraculous quinoa bowl the night before.
M4: Chia pudding with cacao nibs and strawberries.
M5: TIU "tahini tray dinner" with chickpeas, cauliflower, broccoli, and roasted sweet potatoes. I prep these in bags with olive oil, tahini, and minced garlic so I can throw it all on a cookie sheet, bake it, and call it a night. For "dessert," I had GT's guava goddess kombucha.
Tuesday
Exercise: I love the slow, low-impact, muscle-shaking burn from Lagree-method Megaformer classes, and there's a Core40 on my train line to work! I do the Core40 Ramped class, which is Megaformer with an extra gravity challenge thanks to the carriage getting a little incline.
Food:
M1: Two coconut Perfect Fit protein pancakes with coconut flakes and a little organic maple syrup.
M2: Protein muffin.
M3: Greek chicken quinoa salad (I made it myself! Kalamata olives, cucumbers, tomatoes, artichoke hearts, chicken, quinoa, greens, and a little olive oil and salt with a half a lemon squeezed in.).
M4: Icelandic yogurt.
M5: Tahini tray dinner and a little bit of Halo Top's birthday cake flavor ice cream for dessert.
Wednesday
Exercise: Wednesday was a rest day! I don't always use this as my rest day, but that's just how it turned out. Sometimes I go for a run, sometimes I try a new studio or something like boxing, but I gave my body a break on this day.
Food:
M1: Another iced almond milk latte (I'm a creature of habit) and a protein muffin.
M2: Protein smoothie (I went to Barry's Bootcamp across the street, solely for the Fuel Bar).
M3: Greek chicken quinoa salad.
M4: Icelandic yogurt (word to the wise, Smári's mango flavor is like mango lassi in a cup).
M5: Crispy tofu nuggets and sautéed zucchini. One of my weeknight staples (so easy to make and so cheap!).
Thursday
Exercise: Thursday is my morning for personal training with my PT, Liz. We do a different workout every week, using weights, kettlebells, battle ropes, sleds, and all sorts of cool gym things I had never used before working with her.
Food:
M1: Two scrambled eggs (I get pasture-raised eggs from Vital Farms; they're expensive but worth it for a variety of reasons I won't get into here) and another iced almond milk latte.
M2: Protein muffin.
M3: I work dangerously close to Sweetgreen, and I'm obsessed with the Bay Bowl. My trainer told me to trade kale for romaine since romaine is a little easier to digest. I also do no raisins, add a double serving of strawberries, and get extra sprouted almonds.
M4: Chia pudding with cacao nibs.
M5: Made dinner with friends: pistachio-crusted salmon, coconut rice (we made it with brown rice), and a pineapple mango pico I made with some jicama and jalapeño. For dessert, I made a superfood hot cocoa with coconut milk (from a can), lots of cacao powder, manuka honey, and Moon Juice's Brain Dust.
Friday
Exercise: I don't always double up (nor would I recommend it, unless you're in a conditioning program!), but Friday was a double day for me. I love starting Friday with an early a.m. SoulCycle class with Luigi (he's hilarious and inspiring, and he always starts my day off on a good foot). So, 45 minutes of intense cycling was workout one.
I was also shooting my Instagram Story and Snapchat show for POPSUGAR, You Glow Girl, on Friday, testing all-white activewear (spoiler: it's awesome), so I went to Barry's Bootcamp for a power lunch session (50 minutes of weights and running). Needless to say, I went to bed at 9 p.m. and slept very, very well that night.
Food:
M1: Luigi and I went to Project Juice in the Castro after SoulCycle for a "unicorn parfait" - coconut probiotic yogurt with blue majik layered under a dragon fruit smoothie bowl blend, topped with granola, fruit, and coconut flakes (pictured at the top of this post). YUM. Also a cashew milk coffee.
M2: Protein muffin.
M3: I didn't get to eat lunch right away because 1) Barry's and 2) was making the Instagram and Snapchat show. I grabbed a protein shake from Barry's immediately after class to refuel and keep my body nourished. I get the Skinny B*** (unfortunate name, excellent shake) with strawberries instead of blueberries. It's also made with vegan protein and BCAAs for recovery!
M4: OK, this is another food I don't really talk about, but I love celery with cream cheese! Is that weird? IDK. I grew up with it. So yeah, I ate celery with cream cheese.
M5: I stopped at Lemonade on my way home and got seared ahi with an edamame salad and soba noodles with kimchi vegetables. AND a strawberry rhubarb lemonade, because why not.
Saturday
Exercise: My weekends have been a little up in the air lately from travel, but this past Saturday I went to Level 2/3 Hot Yoga at Love Story Yoga in San Francisco. It's a shorter class than the Sunday one (70 minutes instead of 90), and while challenging, it's still gentle and low-impact, and it helps me wind down.
Food:
M1: Iced tea and sweet coconut toast from Samovar before heading into yoga.
M2: N/A
M3: Bowl of pork, rice, coconut slaw, and beans from Cuban restaurant Media Noche . . . and also a little guava cheesecake ice cream dipped in dark chocolate ("Mi Abuela Favorita").
M4: Literally so many cherry tomatoes and a little ranch for dipping.
M5: I'm not proud of this, but I 100 percent walked to a Walgreens to get Ben & Jerry's Half Baked and Top Ramen. NOW YOU KNOW MY SECRETS.
This No-Equipment Workout Will Ignite Parts of Your Body You Didn't Know Existed
There's so much to love about a strong midsection - most importantly, it's essential for a healthy body. Fact: strengthening the core helps improve posture, prevent everyday injury, and combat chronic back pain, which is all too common if you sit at a desk all day. This is exactly why no workout with Austin Lopez, BS, CSCS, and trainer at DIAKADI, is complete without a dedicated section of core work. During a recent session with Austin, he tortured treated me to the following bodyweight circuit, which he tacked on after an already-intense section of leg and shoulder work. It was tough and I sweated like a crazy person, but damn if I didn't feel every muscle in my core working. Austin also added that these are some of the best exercises for developing a long and lean midsection.
Austin recommends adding this circuit toward the end of any - and all - of your workouts since the body will be warmed up and ready for the challenge. Keep in mind that this isn't a beginner workout. "If you feel your back or hip flexors too much while doing these exercises, it's an indication that your abs aren't strong enough to perform them," he said. In that scenario, you can always reduce the amount of reps, modify the moves, or opt for a more beginner-friendly workout.
The workout: Run through the five-move circuit for a total of three times. Do your best to minimize breaks between each move.
Create Your Own Anti-Anxiety Diet With These Calming Foods
Anxiety sucks - we know that. No matter how it manifests in your life, it's troublesome, to say the least - but there are so many ways to manage it. Of course, your first line of defense is to consult with your therapist and/or doctor, but there are many natural treatments and resources available to help mitigate the often frustrating effects of this very prevalent disorder (read: you're absolutely not alone!).
One of those natural treatments? Your diet. While it's not a cure-all, optimizing your diet for your mental health is always a good idea. Does this mean eliminating your favorite foods? Heck no! It means adding in new ones. Certain foods contain nutrients that are helpful in fighting off anxiety, stress, and even panic attacks (chiefly, serotonin-releasing magnesium and tryptophan, B vitamins and iron, and mood-boosting omega-3s). Finding foods with these qualities can be a little daunting, so we did the legwork for you.
Add delicious foods like salmon, asparagus, and even chocolate into your everyday to start feeling the healing effects of your anti-anxiety diet.
To Maximize Fat Loss and Muscle Gains, Follow the 10 Commandments of Weightlifting
You have your sights set on booty gains! Or a six-pack. Or chiseled arms of steel. You've heard so much about how weightlifting is a must, and you're finally ready (although a little nervous) to get your hands on a barbell. If this sounds familiar, follow these 10 rules to make weightlifting fun, burn the most fat, reap muscle gains faster, and prevent getting hurt.
1. Thou Shalt Use Proper Form
Whether you work with a personal trainer or take a class, proper form is the absolute most important thing when lifting weights. Proper form ensures that you're not only doing the moves correctly to get the most out of them, but also lifting the most amount of weight you can, which will make you stronger, faster. Proper form will also prevent injuries that could sideline you from the gym. Whether exercises are old or new, have someone critique your form, perform in front of a mirror, or take a video so you can check form for yourself.
2. Thou Shalt Commit to Three Times a Week
Three times a week is the minimum amount of days you should strength train if you're focusing on total-body moves during those sessions. If you like working one part of the body at a time, fitness instructor John Kersbergen says to aim for three to five sessions per week. The same with running, cycling, or dancing - the more you do it, the better you'll get at it.
3. Thou Shalt Work All Parts of the Body
Maybe you're all about growing your booty, but that doesn't mean you should forget about your arms! Or your back, or your abs, or your legs. Your sessions should address all parts of your body. Lucky for you, moves like thrusters, deadlifts, and overhead squats work multiple parts of the body, so they're great to do if you're short on time.
4. Thou Shalt Use a Variety of Equipment
Barbells are essential for lifting heavy and doing basic, effective moves like squats and deadlifts, but they're not the only piece of equipment in the weightlifting sea. Explore using dumbbells, kettlebells, medicine balls, and machines if you have access to them. You can also use other types of equipment, like pull-up bars and rings, for moves that involve your own bodyweight. Or use weights in conjunction with a box or resistance bands for a double whammy.
5. Thou Shalt Perform a Variety of Exercises
The basic squat may be the perfect, basic move to target your legs and butt, but don't forget about other moves that work your lower body, like squat variations, lunge variations, hip thrusts, and step-ups. Make a point to try one new move every week to challenge your muscles in different ways, which will make them stronger and prevent weightlifting burnout.
6. Thou Shalt Push Thyself
Don't worry about getting bulky! Women have way less testosterone than men, so it's impossible for us to get huge muscles, unless we train for hours and hours a day and take extreme supplements. That means you can push yourself to lift heavy - that's where you'll see the fastest results when it comes to losing body fat and gaining muscle. Record your progress in a notebook and celebrate every time you hit a new PR (personal record).
7. Thou Shalt Not Eat Like Crap
While weightlifting burns calories and puts on calorie-burning muscle, if you eat unhealthy foods or too many calories a day, you won't be able to perform your best, and you could end up gaining fat instead of losing it. Exercising once a day doesn't give you the liberty to go nuts in the kitchen, so make sure you're still keeping tabs on your diet, whether you prefer tracking your portions or your macros. If you keep in mind that you can't out-train a bad diet and that food is fueling your workouts, it'll inspire you to stay on track.
8. Thou Shalt Take Rest Days
Weightlifting technically doesn't build muscle; it tears up your muscle fibers - it's the rest days that help them repair and get stronger. So rest days are essential! A beginner may need three rest days, while a more experienced lifter may only need one per week. Rest days don't have to mean sitting on your butt binging on Netflix. Do active recovery, like going for a walk or taking a yoga class.
9. Thou Shalt Not Give Up Cardio
If you're trying to decrease your body-fat percentage, cardio is still a must to burn more calories and offer faster results. Huffing and puffing is also essential for the health of your heart and brain, so include cardio a few times a week as a complement to your strength-training sessions (sorry if you hate it!).
10. Thou Shalt Stretch and Foam Roll
After all your hard work pumping iron, take time to take care of your newborn baby muscles. Stretch, foam roll, and massage - make this a priority so your muscles will heal well and avoid injury.
Here's Why Macronutrients Are an Important Part of a Healthy Diet
Are you finding yourself counting calories, sticking to your numbers, and even still not seeing results? The problem might be not about the number of calories, but the kind of calories.
We chatted with certified personal trainer and nutrition coach Carrie McMahon, author of the e-book Why You Should Count Macronutrients, Not Calories. With a life revolving around calorie counting and uncontrollable cheat days (sound familiar?), McMahon was stuck in a restrict-and-binge cycle that she couldn't seem to escape. She soon realized that in order to make a change in her health, she needed to change her approach to food - so she ditched the calorie counting in favor of a less mainstream concept: macronutrient counting.
"Macronutrients are what make up the caloric content of a food," says McMahon. Sometimes referred to as "macros," the three categories of macronutrients are carbohydrates, fat, and protein. The caloric combination of the macros is where that mysterious total number of calories comes from. Here's the breakdown:
- 1 gram of carbohydrates = 4 calories
- 1 gram of fat = 9 calories
- 1 gram of protein = 4 calories
So it's not about how many calories are in your food, but what kind of calories are in your food. Even if you set a strict calorie limit and stick to it, you could be eating total garbage and not getting the nutrients you need. McMahon herself said that back in her days of calorie counting, she would eat "low-fat bars and cereals, fat-free ready meals, et cetera . . . all day long." The result? "I felt like sh*t."
What are the benefits of ditching your calorie-counting ways? For starters, you can indulge with a little less guilt. "Let yourself eat those treats!" says McMahon. "Fit them into your macro allowances, and don't just stick to 'boring foods' or you'll burn out" - and in turn, binge. When you're eating a balanced diet, "cravings go away, because you're not deficient in anything." This balance will "give you more energy, better workouts, and better results." Feeling better, working out better, killing cravings, and treating yo'self? Sign us up!
Ready to get started? Decide whether you want to increase your metabolism, lose fat, or build muscle. McMahon recommends the following daily proportions to her clients beginning this nutritional program:
- Boost Metabolism and/or Build Muscle: 40 percent protein, 35 percent carbohydrates, 25 percent fat
- Lose Fat: 45 percent protein, 35 percent carbohydrates, 20 percent fat
Since tracking can be tough (and a tad math intensive), download a macro-counting app (she recommends My Macros+ app ($3)), where you can enter your foods for each meal while the app does the math for you. That way, you can see if you're reaching your daily numbers, and start reaching your healthy goals.
The Insanely Simple, Straightforward Tip That Helps Me Stay Active
Sometimes, getting motivated can be as easy as changing your outfit. That's the lesson I learned from one of my most active, put-together friends a few years ago when we were talking about how in the world she stays in shape. She's the type of person who manages to keep up a wildly busy schedule while also eating well, maintaining a spotless house, and working out regularly, so when I asked for the secret behind her endless energy, I couldn't believe how simple and straightforward her advice turned out to be.
Put on sneakers, she said. Keep a pair by the door, and when you get home from work, put them on right away - before you can be lured in by your cozy couch or make your way to the stocked fridge. You'll find yourself moving around a bit more, she said, whether that means cleaning up around the house, doing some chores, or deciding to toss on shorts and a t-shirt to head to the gym.
I was skeptical, and I knew there was obviously more to it than a pair of sneakers. Still, I decided to give it a try.
After a couple weeks, I was sold. And listen, I'm not going to say the tip changed my life, but it . . . sort of did? That split-second decision to put on sneakers seemed to trigger a let's-get-sh*t-done kind of energy, and the conscious choice to move around - rather than plopping in front of the TV or grabbing a snack - made me much more active each day. I found myself checking things off my to-do list left and right, whether it was organizing a closet or cooking healthy meals or staying on top of the laundry pile. When I woke up on weekend mornings feeling particularly lazy, I'd force myself to put on my sneakers and I'd feel guilty if I didn't get moving.
Even better: I found myself choosing to work out way more frequently. It's as if putting on sneakers after work channeled the days of throwing on my soccer uniform after school. Once the shoes were on, I'd get a weird, surprising burst of energy (or a clearer focus?) that prompted me to finish changing clothes and go for a run, try an online workout, or head to the gym. In other words, it worked.
Her tip fell along the same lines as laying out your workout clothes the night before. Something about taking that first, small step helps to spark the next step and the next, until you eventually find yourself running around the house to finish chores or sweating it out on the treadmill. Either way, it gets you moving and feeling positive, and every little bit helps, right?
These Are All the Beverages You Can Drink When You're Doing Intermittent Fasting
Starting a new diet is always a challenge, and intermittent fasting (IF) is no different, although some (including myself) would consider IF a lifestyle rather than a diet or trend. The most common form of IF is the 16:8 formula, where you fast for 16 hours a day and eat all your meals within an eight-hour window. It may sound difficult to someone who has never tried it before, but it's totally doable!
If you speak to your doctor or a dietitian and decide that IF is right for you, you'll probably have a lot of questions about how to embark on your fasting journey. One very common question is what you can and cannot drink during your fasting window.
I've been doing IF for about seven months now, and I struggled with this in the beginning. When you first start fasting, your body looks for just about any way to cheat because being hungry is initially uncomfortable (don't worry, though, your hunger will eventually decrease over time). That means you'll probably try to drink anything and everything in sight, from soda to juice to smoothies.
But there are pretty much only three things you can drink when you're fasting:
- Coffee: Unfortunately, you can't add anything into your coffee when you're in your fasting window, like cream, milk, or sugar, because this will throw off your fasting window.
- Tea: Same thing here - tea is only appropriate if it's free of sweeteners or additives.
- Water: Whatever you do, don't skip out on drinking plenty of water throughout the day. This will prevent dehydration and help curb your hunger.
That's your magical trio of IF beverages! If you find other zero-calorie beverages you like, like sparkling water or Hint water, feel free to add those to the list as well. I recommend stocking up on tasty teas that bring a little excitement into your fasting window, like rooibos, green tea, etc. Stay away from things like juice, sweetened tea and other beverages, and alcohol. If it feels impossible in the beginning to only drink the above, give it time. Your body will adjust before you know it.
Lose Weight Faster With One of These 12 Breakfast Smoothies
If you're looking to sip away the pounds, juice cleanses may not be the best idea. Smoothies, however, could be your best-kept weight-loss secret: the blended beverage offers you tons of nutrition as well as protein and fiber to help keep you full until your next meal. Whipping up a smoothie for breakfast will further help you rev up your metabolism first thing in the morning, so here are 12 smoothies to fill you up as the scale ticks down.
Why This Doctor Recommends Keto (With a Catch)
Would clinical nutritionist Dr. Josh Axe, DNM, DC, CNC, recommend the keto diet? "Absolutely," he told POPSUGAR. But there is a catch. You can't do it forever.
A brief refresher, if you don't already know: the keto diet is a high-fat, moderate-protein, low-carb diet in which you switch your body's primary energy source from carbohydrates to fat (i.e., from glucose to ketones). Up to 80 percent of your calories come from fat - we're not kidding when we say high-fat! That's what differentiates this diet from something like Paleo or Atkins - they're both low-carb, but with keto, the emphasis is on the fats.
"I don't think somebody should be on a full ketogenic diet for more than three months," he said. "What I teach is not that everybody should be on a ketogenic diet - the basis of what I teach is traditional Chinese medicine, or TCM - but if somebody has the goal of overcoming epilepsy, fighting cancer, overcoming blood sugar issues like diabetes, losing weight, or even some hormonal issues, the ketogenic diet is a great temporary diet."
"Everybody is different; depending on somebody's genetics, depending on somebody's health goals or struggles, certain people should be on certain diets," said Dr. Axe. For the patients he believes need the keto diet for what he calls "a breakthrough" in their health, he likes to limit it to three months.
"The ketogenic diet is a great temporary diet."
"When I put my patients on it, it has been for a maximum of three months. I know some people who have been on [the keto diet] and have done it for a year and done well with it. But I don't think people should be on a ketogenic diet fully for more than a year - absolutely not for more than a year."
His reasoning for this is rooted in human history and the biology of our ancestors. As Dr. Axe is a clinical nutritionist with methodology rooted in TCM, this totally makes sense. "If you look at the way our ancestors lived and ate, they would've been what I would call 'keto cycling' - going in and out of ketosis. Our ancestors - they weren't purely ketogenic, and we shouldn't be either. To be completely healthy and to fuel certain systems, going into ketosis can be healthy, but we do need carbohydrates in order for our systems to function."
Dr. Axe cited a handful of small but notable studies with really powerful results from the ketogenic diet, including one on 11 women with polycystic ovarian syndrome (PCOS), two of whom had struggled with infertility due to the disease and both of whom became pregnant after going on the keto diet for 24 weeks. Though the studies have been on smaller groups, they show a strong promise for the diet's efficacy for certain health conditions.
Add These to Your Smoothie to Drop Major Pounds
To kick-start your metabolism, eating breakfast is key. It not only fills you up to help prevent mindless snacking on unhealthy noshables, but it also energizes you for calorie-burning workouts. Smoothies are one of the best breakfasts you can have, because you can throw just about anything healthy into your blender, and all you'll taste is the fruit. To maximize your weight-loss potential, add these ingredients to your smoothies.
How Many Times a Day Should You Eat on the Keto Diet? An Expert Answers
The keto diet has exploded in popularity as a way to lose weight. This trendy (yet controversial) diet, which is high in fat, moderate in protein, and super low in carbs, puts your body in a state of ketosis where your body produces ketones in the liver to use as energy instead of carbs. But since the ultimate goal for many people following keto is weight loss, how many times a day should you eat to still lose weight?
Some people swear by three square meals a day while others prefer five or six small meals. And while similar diets such as the Whole30 frown upon snacking throughout the day, some have found success eating three moderate meals a day and two small snacks.
Turns out, eating on the keto diet doesn't have to be that complicated or regimented.
"When following a ketogenic lifestyle, and really any dietary pattern, the best advice is to eat when you're hungry and stop when you feel satiated," Catherine Metzgar, PhD, RD, and a member of the clinical team at Virta Health, said. "There are no hard and fast rules for what the best meal patterns are, and each person is different."
She added that the key is to not let yourself get too hungry in between meals, otherwise you may overeat later. Snacks are a great way to stay satisfied in between meals and an extra opportunity to get in more nutrients. Fat is a satiating macronutrient, so you shouldn't be tempted to eat much in between meals if you're following the diet correctly.
"If you find yourself hungry all of the time while following a ketogenic lifestyle, this usually indicates you're not getting enough fat," Dr. Metzgar said.
So there's no one-size-fits-all answer: in general, eat when you're hungry and stop when you're full. Unless you're doing keto along with intermittent fasting, in which case your body's hunger cues may take some time to adjust, the fat in your diet should keep you satiated throughout the day.
I Started Working Out With a Personal Trainer at Age 13 and It Completely Changed My Life
By all accounts, I had a happy, idyllic childhood with a nice home in the suburbs and a loving family; I was a good student and had a lot of friends. But even though I was always enrolled in sports - softball in the Summer, soccer in the Fall, swimming year round - I was still an overweight kid.
The term "childhood obesity" wasn't thrown around much back then, but I was definitely larger than most of my classmates. I was self-aware about my size from a young age; I remember being in first grade thinking I needed to lose weight. By fifth grade, my mom enrolled me in Weight Watchers, to little success. My parents did the best they could and we always had home-cooked meals, but it was the '90s, so there was a lot of refined carbs (think: spaghetti and garlic bread, white rice, and fried potatoes).
Even though I was always playing sports, I wasn't exactly athletic; running the mile was a challenge for me in middle school, and I could never meet the right results for the Presidential Physical Fitness Tests we had to do in gym class. I was always picked last for dodgeball and I couldn't do a push-up to save my life. I was fortunate that I didn't experience much of the bullying and name-calling that a lot of overweight kids undergo, but I did have my fair share of teasing and mean-spirited comments. I was unhappy, and by sixth grade, I had suicidal thoughts.
In an effort to help me adopt healthier habits, my mom had me meet with a personal trainer the Summer before my eighth-grade year. Jennifer Cobb was a former NFL cheerleader and a petite, upbeat ball of energy. She was already training my grandma and my mom, and they thought she would be a positive role model for my sister and me. But not only did she help me learn how to lift weights and get comfortable in the gym - she totally changed my life.
She Taught Me Fitness Is a Lifestyle
Before training with Jen, I had viewed eating well and exercising as a means to an end. I figured if I logged so many hours in the gym and ate healthy, I would lose weight and then I could go back to the way my life was before. Jen always talked about how fitness was a lifestyle, not something that's to punish your body or an endeavor for the short-term. You should work out to move your body and feel stronger and eat well to fuel yourself and have more energy. Her motto was "it's not the food that's the problem; it's the habits." Having a cookie every now and then is fine; eating a half-dozen cookies every night before bed is unhealthy.
I Became Comfortable in the Gym
Before working out with Jen, my exercise was limited to the pool or soccer field. Even when we did calisthenics for practice, it was only using our own bodyweight. Jen showed me how to lift free weights and maintain proper form. She had me use a variety of the weight machines around the gym so I knew what muscle groups each machine targeted and how to use them properly. By the time I got my driver's license and could go to the gym on my own, I had no problem navigating the weight room and getting my reps in.
She Helped Me Lift Heavy
When I started working out with Jen in the early 2000s, health and fitness magazines were still focused on cardio for fat loss. Most of the workout tips available emphasized burning calories through cardio and to only lift heavy weights if you wanted to bulk up. Instead, the media insisted, women should do multiple reps of light weights to get lean. This was a myth Jen debunked early on and she reminded me that you get a better workout in if you do a mix of cardio and strength training instead of just cardio alone. Although I started with smaller weights, we eventually worked up to heavier weights and I became impressed with my own strength. I noticed not only muscle definition, but also that I was able to lift heavier objects and carry my books with ease. In college, I was one of the few women who used the weight room, unafraid to chest press or deadlift.
She Was There For Moral Support
Working out can be an incredibly emotional experience, especially when you're first starting out. And since I was already a teenager with hormones all over the place, it wasn't uncommon for me to shed tears during and post-workout. If I couldn't finish a rep or just had a bad week at school, Jen was there to listen to me and offer me guidance. I was much more willing to open up to her than my own parents about my personal problems, and she offered feedback with no judgment. At times, she felt more like a therapist than a trainer.
She Instilled a Love of Fitness in Me
If I hadn't started working out with a trainer at such a young age, I'm not sure I would have ever grown to love fitness - after all, I was the chubby, awkward kid who despised running and couldn't even do a push-up. Getting comfortable in the gym and developing a routine during my formative years had such an impact on me. I worked out with Jen almost every Saturday from the Summer before my eighth-grade year until the Summer after I graduated high school. As soon as I got to college, I implemented a regular workout schedule at my campus's rec center and made fitness a top priority. While my peers were struggling for the first time navigating a gym or trying to undo years of unhealthy habits, I already knew how to made good choices in the dining hall, get a quality workout in at the rec center, and dodge the dreaded freshman 15.
More than 15 years later, Jen is still a family friend and we keep in touch regularly - she was even a guest at my bridal shower and wedding! Although she no longer trains, she has used her love of health and fitness to run a charity in the St. Louis area called Team Gateway to a Cure, which raises money and awareness for The Michael J. Fox & Muhammad Ali Parkinson's Center Foundation. And while I'll break up my fitness routine with a boutique Spin or HIIT class every once in a while, I usually work out on my own at the gym, armed with the experience and confidence to crush it (almost) every time.
These Astounding Before-and Afters Will Make You Head to the Nearest CrossFit Box
From losing hundreds of pounds to gaining a six-pack, these CrossFit transformations are more than just physical! You can see the strength and confidence just beaming from happy faces! These before-and-after photos are just the thing to inspire you to do box jumps, burpees, and barbell lifts. If you've been contemplating trying CrossFit, after scrolling through these pics, you'll feel compelled to head to your nearest box to sign up!
People LOVE This Low-Cal, Half-Pint Ice Cream With 70 Percent Less Fat Than the Regular Stuff
Health-conscious people who also happen to love ice cream have a lot of options these days thanks to the plethora of brands offering healthier alternatives. Joining the club is Chilly Cow, a new ice cream from the same manufacturer as Blue Bunny that hit shelves nationwide in March. It's got 70 percent less fat, 60 percent less sugar, and 55 percent fewer calories than regular ice cream, according to a press statement, and it comes in a wide range of flavors like Brownie Batter, Sweet Cream Peanut Butter, and Cookies 'n' Cream. The secret ingredient is an unexpected one: "ultra-filtered" nonfat milk.
While a lot of lower-calorie ice creams use milk protein concentrate, Chilly Cow claims the ultrafiltered milk lends a much creamier texture and gets as close to the regular stuff as possible. Bonus: each half-pint serving has 12 grams of protein. But the million-dollar question is how does it taste?! The new ice cream is already getting lots of love from shoppers who spotted it at Walmart, Winco, and other grocery stores, and people are sharing their favorite flavors on Instagram.
One person who tried it said, "I wasn't expecting it to be as sweet as it was," and another described it as "super creamy and delicious." Considering adding a new ice cream to your roster of must-try desserts? Scope out more photos of Chilly Cow ahead.
Ridiculously Awesome Swimsuits That Show Off Your Geeky Side
When the sun comes out, sometimes it's too hot for fangirls to rock their comic book t-shirts and Star Wars paraphernalia. What's a geek to do?! Well, thanks to these supercute swimsuits, you can show off your nerdy side all Summer long. There's a bathing suit here to fit every geeky girl's tastes, from Game of Thrones to Doctor Who. Which one are you most excited about?
The Best Smart-Home Devices of 2018
We may have only learned to embrace the smart home in 2017, but 2018 is shaping up to be the year we finally take our technology to the next level - and let it do all the heavy lifting in our homes. Regardless of whether you've just dabbled or full-on decked out your home, ahead you'll find the products that we're quickly finding we can't live without and highly recommend you try out for yourself. From vacuums to thermostats to lighting and more, it's clear that the sky's the limit when it comes to the many, many tasks you can delegate to your digital assistant. Be sure to check back in here often, as we'll be updating this list as more devices are released over the coming year.
18 Hilarious Sext Message Fails That Will Make You LOL
No matter the stage of your relationship, one thing about sending a sexy text message stands true: sexting is a lot harder than it seems. While you may try to be cheeky with your boo, sometimes things just come out wrong, resulting in painfully hilarious conversations.
But if you're terrible at sexting, the good news is you are not alone. We've gathered some incredibly awkward screenshots that prove being a bad sexter is nothing to be ashamed of - in fact, it's actually pretty funny. Read on to check them out.
The 13 Best AR Apps and Games You Need to Download Right Now
Augmented reality – or AR, as it's more commonly known – is one of those things that lots of people talk about, but very few actually understand. Aside from being the phrase that was (loosely) used to denote the real-life component of Pokémon Go, or used to describe the 3D bitmoji that now live in Snapchat, it's the underlying technology that allows you to mash up real life and the imaginary by simply pointing your phone's camera lens at the world around you. And with the release of Apple's iOS 11, the ability to use it comes standard on every Apple device – and it's high time we all start using the rad new technology we've got at our fingertips more often.
To help you out a bit, we've tested a whole lot of the app offerings in the App Store in to come up with the very best in AR apps and games that are available to download right now. Ahead, click through 13 of these delightfully future-forward apps – all of which will help you get cracking on being the first of your friends to master the latest in ubercool tech.
30+ Pretty iPhone Wallpapers That Don't Cost a Thing
You'll need wallpaper as elegant and eye-catching as your iPhone, so we've gathered some beautiful background options for your device that won't cost a thing.
To download these backgrounds from your desktop, enter full-screen mode by clicking on each photo, then right-click on the wallpaper image to save it to your computer. Text or email the picture to yourself, and save the wallpaper to your camera roll. Change your background by viewing the wallpaper in camera roll, tapping the share button, and selecting "use as wallpaper."
If you're viewing this on your iPhone, press and hold down on an image to open it up, click "save image," and then tap the share button and select "use as wallpaper." Voilà! Extreme Makeover: iPhone Edition is now complete.
7 Spell-Binding Documentaries About Drugs to Watch on Netflix
Whether you're intrigued by the drug trade or simply want to educate yourself through documentaries, you might have guessed you can do that from the safety of your own home. Netflix's recommendations are not always easy to navigate, so we've gathered the best movies about drugs you can enjoy.
"Witness" This Moody, Mad Max-Inspired Wedding and Prepare For Serious Chills
Mad Max might not be the first film that comes to mind when planning for a wedding theme, but this styled shoot will make you question why! Complete with moody bridal attire, a hodgepodge of reclaimed-style decor pieces, and edgy, studded fashion accessories, the shoot took place in a greenhouse setting . . . but looks like a movie set!
"Our Mad Max-inspired installation was meant to be somewhat of a random collection of items found in an old gas station or garage but prettied up with some delicate softer pieces. We used tires, cinder blocks, and metals, as if found randomly at a garage. The overgrown wall of florals balanced the edgy and weird, keeping it pretty, punky, yet oddly practical," said planner and designer Jessica Kuipers of Onyx & Redwood. "Why not have fun pushing the boundaries?!"
Prepare for serious chills as you "witness" these stunning Mad Max-inspired photos from Anna Delores Photography. Who says you can't sit on truck tires at your reception?
49 Photos of Shakira and Her Sons That Are Melting Our Hearts
Shakira and her longtime boyfriend, Spanish soccer player Gerard Piqué, live for their two beautiful boys. Five-year-old Milan and 3-year-old Sasha are truly the light of their eyes, so we can't blame them for always posting photos of the two cuties on Instagram for the world to see.
The 41-year-old Colombian singer snaps photos of her family spending time outdoors, playing soccer, tennis, and basketball together, while Gerard loves to share videos of Milan singing. They are seriously one of the cutest (and most talented) families out there! Keep scrolling to see more photos - they'll make your hearts skip several beats.
71 Adorable Moments Between Zoe Saldana and Her 3 Kids
When it comes to motherhood, Zoe Saldana keeps it real, letting everyone know it's not always a walk in the park but a wonderful adventure. The actress has opened up about having difficulty sleep training her older kids, the struggles of being a mom in Hollywood, and the work that's required to lose weight postpregnancy, but she also openly shares her happiest moments as a mom on Instagram.
And even though Zoe and her husband, Marco Perego, have yet to share a portrait of their twins, Cy and Bowie, or their newborn, Zen - always keeping their full faces out of sight - we can already say they're three of the cutest munchkins on Instagram. Keep scrolling to see all the creative and sweet ways Zoe and Marco have shared their babies' photos with us, including Zen's debut.
100+ Outfits That Show Off Jennifer Lopez's Legs in All Their Glory
Jennifer Lopez switches it up every time she's on the red carpet. One day she's wearing a naked dress, and another she's rocking workout gear while walking the streets of New York. Usually we see Jennifer showing off her killer abs, but what we really love is when she shows off her amazing legs. We don't blame her because the 48-year-old star works out a lot to look the way she does. Prepare to stare and stare some more at 100 photos of Jennifer giving Angelina Jolie and her legs a run for their money. We promise you won't be disappointed!
17 of Selena Gomez's Sexiest Bikini Photos
You already know Selena Gomez is super sexy, and with even the most minimal insight, you probably also deducted that some of her hottest moments have come to us while she's been at the beach or by the pool in a skimpy swimsuit. And that's because the "Wolves" singer, who is currently working on a new album, isn't shy about showing off her gorgeous figure, often sharing sultry bikini photos on her Instagram for all of us to feast on.
Ahead we present to you those pictures and more, without further commentary - because they really don't need it and, let's be honest, you weren't going to read it anyway. Get ready to be sizzled by Selena's hottest bikini photos yet!
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