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.
mercredi 9 mai 2018
Is It Safe to Eat Raw Oats (as in Overnight Oats)?
You fell hard for the overnight oats craze, and we don't blame you for becoming completely obsessed (we did too!) Overnight oats taste amazing because you can come up with all kinds of delicious flavor combinations from chocolate coconut almond, to banana cashew, to vanilla almond raspberry. They're easy to throw together and eat on-the-go, and they're one of the quickest breakfasts you can make that keep you feeling full all morning long. The only issue is that you may have heard that eating raw oats isn't safe because they contain phytic acid.
Why is phytic acid bad? Also known as phytate, it's found in grains, nuts, seeds, and beans and binds to essential minerals such as calcium, zinc, and iron, preventing your body from being able to absorb them. So it makes sense that if you consume too much phytic acid, you can have issues with mineral deficiencies. But don't worry! Nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition say that even though "oats do contain phytic acid, soaking them overnight will remove some of it."
Soaking oats also helps to break down the starches, so they're easier to digest (read: less bloating) than cooked oats. If traditionally prepared oatmeal made with rolled or steel cut oats have always been off-limits because it bothers your stomach, overnight oats may not.
So go ahead and eat overnight oats every morning of the week! They're safe, easy on the tummy, and a great choice if you're watching your weight because the complex carbs and fiber keep you fuller. If you really crave a warm bowl, pop your glass jar in the microwave for 30 to 60 seconds.
If You Want to Build to a Push-Up, This Is the Modification You Should Be Doing
Mastering a push-up is no easy feat. The classic bodyweight move challenges your abs and upper body all at once, and requires a tremendous amount of strength and control. While doing push-ups on your knees is a classic modification, it's not the most effective in helping you build up the strength to perform the exercise on your toes. To be honest, doing push-ups on your knees will only really help you get better at just that - doing push-ups on your knees. The best modification is one that mimics the same movement, while simultaneously activating all of the same muscle groups.
Performing negative push-ups is an ideal modification to get you to a full push-up, but can still feel challenging for beginners. If this sounds like you, opt for an incline push-up, said Austin Lopez, BS, CSCS, and personal trainer at DIAKADI. It stresses your body in the same way as a traditional push-up, but takes some of the weight out of it due to the angle.
- Start in plank position, placing your palms on a stable surface like a wall, chair, kitchen counter, back of couch, or bench. Keep your arms and legs straight with weight on your toes, shoulders above the wrists, and core engaged.
- Take a breath in, and as you exhale, bend your elbows out to the sides and lower your torso in one piece (it's common to leave your pelvis behind, aka sticking your butt out) toward your hands. Stop when your shoulders are in line with your elbows. Inhale and straighten your arms to return to your starting position. This counts as one rep.
- Perform three sets of 8-12 reps.
As you become stronger and progress in the move, lower your incline until eventually you will be able to perform them parallel to the floor. If using a wall, take a step or two back to increase the angle.
Make Salads Faster and Healthier With These Amazing Hacks
Salads are one of the healthiest meals we can eat, but man, are they time-consuming to make! Increase the nutrition value and make your salads faster with these tips.
Is the SWEAT App With Kayla Itsines Worth $20 a Month? Here's How to Decide
It's no secret that Kayla Itsines has the ability to transform women's bodies. The BBG (Bikini Body Guide) program exploded in the fitness world and catapulted Itsines into international stardom (and Instagram fame). The PDF guides have been out for years, so when the SWEAT app launched (it encompasses BBG in addition to other workout programs), many fans were wondering if it was worth the extra monthly fee.
So is it worth it? You decide! Though we're fans of the app and have our own opinions, we wanted to break down some things to consider if you're thinking of making the investment yourself. Let's get into it!
The Price
It's $20 a month, $55 for three months (a little over $18 per month that way), or $120 for a year (a 50 percent savings). While it may seem steep at first, Kayla once broke it down this way: it's like one Starbucks drink a week (or only twice a month if you get the year package).
If you have fitness expenses already and no extra budget to tack on another $10-$20 each month, this is something to consider. However, if your out-of-pocket costs right now are relatively low (and you can sacrifice a latte a week to make this work), then the app might be well worth it, especially for all the benefits. Let's get into those.
The Workouts
There are four workout programs on the SWEAT app, including two from Kayla: BBG, BBG stronger, Body and Mind yoga with Sjana Elise, and SELF postpregnancy with Kelsey Wells.
This means you can choose from bodyweight (no equipment) workouts, strength workouts with machines and heavy weights, yoga, or a specific postpartum program. Each program incorporates LISS cardio to complement the strengthening workouts.
You can start over whenever or jump ahead to a certain week, but the programs are 12 weeks long, meaning you'll have a comprehensive fitness and nutrition plan that you can customize to your own schedule for three months.
The Nutrition
Speaking of that nutrition plan . . . from blueberry and lemon breakfast quinoa to a passionfruit and mango mousse afternoon snack, every meal is programmed out for you in the plan and complete with ingredients, instructions, grocery lists, and estimated prep times. Most recipes are marked as "easy" with a rare few venturing into "moderate" difficulty. Each recipe has photos, so you can get a feel for what your meal might look like.
You can choose regular, pescetarian, vegetarian, or "other" (ovo-vegetarian, lacto-vegetarian, and vegan are some other options). The program consists of five meals a day: breakfast, lunch, and dinner, plus a morning and afternoon snack.
The Interface and Experience
On the app itself, you can log your resistance training, cardio minutes, and recovery (hooray for foam rolling!) all while using guided videos and instructions. You can even log how many ounces of water you're drinking to keep on top of your hydration!
The app sets daily goals, which you can access on one page, in addition to giving you a calendar view to monitor your steps, workouts, cardio (which can be walking!), recovery, and nutrition from a weekly or monthly perspective. There's also a place to take and share progress photos, as well as an education section to learn more about resistance training, macronutrients, food intolerances, and more.
Arguably one of the coolest features of SWEAT (if you have an Apple Watch) is that it links with your Apple Watch, allowing you to seamlessly track your steps, do a workout or foam roll session (it shows you what to do - with video! - right on your wrist), log LISS or HIIT, and track progress without your phone.
Final Thoughts
The SWEAT app has pretty much anything you could ask for in a fitness and nutrition app - and then some! Yes, there's a cost involved, so it's up to you to decide if the $5 per week is worth it, but hopefully this gives you some insight as to what those dollars will get you in terms of health benefits and convenience. Our suggestion? Try the seven-day free trial and see for yourself!
The Ultimate Arm, Abs, and Butt Bodyweight Workout
Not every workout has to be complicated to be effective. The most basic of moves can offer the biggest burn, as long as you push yourself and keep moving. Which is why CrossFit is so addictive - it's simple, but it works!
This workout only involves three moves, but you push hard for five minutes straight without any rest until the five minutes are up. CrossFit coach and competitor Dani Horan of Champlain Valley CrossFit says the only way to get stronger is to push yourself past your comfort zone. So just when you feel like giving up, remember it's only five minutes long! A five-minute workout doesn't seem tough, you say? Give this a try and I promise your muscles will be burning in no time.
The Workout: An AMRAP workout means you complete as many rounds as possible in a certain amount of time. In this workout, you'll complete three five-minute AMRAPs with a one-minute rest in between them. During each AMRAP, move through all three exercises with no rest until the five minutes are up. Set the timer for 17 minutes, blast your favorite heart-pumping tunes, and have fun!
Round 1: 5-minute AMRAP
- 10 triceps push-ups
- 10 diamond sit-ups
- 10 jump squats
1-minute rest
Round 2: 5-minute AMRAP
- 10 triceps push-ups
- 10 diamond sit-ups
- 10 jump squats
1-minute rest
Round 3: 5-minute AMRAP
- 10 triceps push-ups
- 10 diamond sit-ups
- 10 jump squats
I Put Magnesium Oil All Over My Body For Pain Relief and the Results Were Surprising
During a late-night Google session in which I was attempting to find a solution for the particularly annoying (and sometimes painful) leg cramps I'd been having, I came across the idea of transdermal magnesium therapy (aka rubbing magnesium oil all over your body). I had been specifically trying to find an alternative to Epsom salt baths, since after moving into a tiny apartment - sans bath - I didn't exactly have the option of soaking my troubles away. So, after some further reading, I realized a lot of the slightly irritating (albeit normal) symptoms I'd been putting up with were linked to having low magnesium levels, including painful cramps (yes, I'm talking to you, evil period cramps), headaches, poor sleep, impaired memory, and my good friend anxiety!
Why Is Magnesium So Important?
Magnesium works in our cells and is a really big deal as far as bodily function is concerned. It's an essential mineral our body requires to properly operate. It's also responsible for energy production and cellular reproduction within the body. Transdermal magnesium therapy (as the pros call it) works by applying magnesium oil, lotion, or gel directly onto the skin. These products are essentially a concentrated mineral supplement of magnesium chloride that allows for easy absorption into the body (through your skin).
Let's Talk Application
For the first week or so, I applied it every night, which is recommended for quick restoration of magnesium levels. Then, after two weeks, I scaled it back to twice a week, or whenever I fancied covering my body in this dry, slightly stinging oil . . . which brings me to my next point. To be really honest, there is nothing luxurious about applying magnesium oil, so don't be expecting a spa-like experience. I'm one of those people who doesn't like to have oily or tacky-feeling skin, but as this was a dry oil, it was manageable (and nothing chucking on a pair of long PJs couldn't solve).
Also, I had been warned to expect a bit of stinging after applying, but for me the sensation was similar to getting into the ocean on the first day of Summer: slightly stingy, but not in an uncomfortable kind of way. However, please learn from my mistakes and don't apply this anywhere near your legs after shaving (trust me - it was zero fun). After about 10 minutes the stinging feeling would subside and turn into a warm sensation that actually left me feeling really calm and ready for bed. And, yes, I know this might be a placebo effect, but on the nights when I've used it, I've found myself falling asleep easier and feeling more rested (read: less grumpy) in the morning.
Take note: I'm obviously not a health professional, so I can only speak for the results I've seen in myself, but after using it for nearly three months, I've noticed enough of an improvement in my symptoms to feel the need to share and get everyone in my inner circle to indulge in a bottle of the magic stuff.
Not a Drop of Dairy in These Creamy Smoothies
If you're cutting down on dairy to help clear your skin or debloat, you can still have a creamy smoothie without throwing Greek yogurt or milk in the blender. Check out these flavorful, nutrient-dense smoothies that are completely dairy-free.
If Sex Gives You Anxiety, This Expert Says to "Find Pleasure" in Your Own Body
Sexual performance anxiety can affect anyone. Whether you're with someone new or a longtime partner, your mindset is always the most important component of getting aroused. "Once the slightest anxiety starts to swirl in your mind, it has taken you out of the moment, allowing stress responses in your body to take over," said Antonia Hall, MA, a psychologist, relationship expert, and sexpert and the award-winning author of The Ultimate Guide to a Multi-Orgasmic Life. And whether we're worried about sexual pleasure or have problems letting ourselves trust our partner, this sexual anxiety can derail our evening quickly.
Stress greatly diminishes the ability to get aroused, for both men and women. "If you are worried about body image, being able to please your partner, or even your own ability to enjoy the experience, that stress is likely killing the ability to stimulate desire within your own body. Fortunately, you have control of your mindset, so just as you created it, you can transform it," Hall said.
The trick is to find a way to relax and get out of your mind and into your body so you can enjoy the moment with your partner. "If you cannot do this on your own, you should admit to your partner, 'I'm a little nervous.' Any decent person is going to have empathy and help ease your stress," Hall said.
An important aspect of getting into the moment with them is by finding pleasure in your own body. "Feel their lips against yours or the softness of their skin. Let their desire to be with you ease any fears," Hall said. They are there with you because they want you, so call BS on your nagging fears! "Then take some time to focus on your partner's pleasure - because you can please them - and any thoughts otherwise [are] nonsense after all," Hall said.
Understand, though, that it's normal to feel some level of anxiety, especially with a new sexual partner. "Getting naked is an incredibly intimate and vulnerable experience. One way to face your fears in the bedroom is to try to get out of your head and into your body," said Andrea Syrtash, relationship expert and author of Cheat on Your Husband (With Your Husband).
Remember to pay attention to what feels good in this exact moment. "It's also helpful to consider that your sexual partner is generally happy to be there and isn't analyzing your body or moves. If you find that your anxiety stems from something from your past or an issue that is deeper that may require clinical help, though, it's good to work through this anxiety with a trained professional," Syrtash said.
I Practice Intermittent Fasting, and This Is What 1 Week of My Food Looks Like
When people find out I do intermittent fasting, where I only eat from noon to 7 p.m. and fast the rest of the day, and that I'm vegan, they always want to know what the heck I eat!
Although I don't eat breakfast, I eat lunch, a snack, and dinner. And just like any healthy eating plan, prepping food ahead of time is key. If I don't take a few hours each Sunday to plan out my meals, shop, wash, cut, and cook, then I'm likely to eat bowls of cereal for every single meal. I also find if I'm scrounging around for meals, I tend to overeat, so this helps keep my portions in check.
The entire process of meal prep is actually very calming for me. I love looking for new recipes on Instagram, writing out my detailed list, strolling through the grocery store aisles, and listening to music while I chop and prep. Meal prep is like self-care for me because it's the one time during the week I can devote to me, it ensures I eat healthy all week long, and it sets the tone for other healthy choices throughout the week.
Since I don't eat dairy or meat, planning ahead ensures I get my daily fill of protein, as well as healthy fats and carbs. Come with me into my kitchen, and take a peek at what I prep on Sunday afternoons so I have a week full of nutritious, delicious food for the next five days.
The Truth About What Microwaving Plastic Dishes Can Do to Your Health
Whether we're reheating last night's leftovers or popping some popcorn, the microwave is a way to eat something hot and fast. But the way we microwave sometimes gives us reason to worry. There has always been a concern about using plastics (either wrap or containers) in the microwave because of potential toxins that when heated could leak, subsequently contaminate food, and be harmful when ingested.
"Some of the initial concerns regarding this surrounded dioxins, which are highly toxic compounds released when trash is incinerated and can lead to reproductive issues and even cause cancer," said internist Dr. Matthew Mintz. However, plastics do not contain dioxins. Plastics do contain two potentially harmful compounds: bisphenol-A (BPA), which is added to make plastic hard and clear, and phthalates, which make plastics more pliable and soft. "Even without heat, there is some concern that plastics that come in contact with food or beverages for a long period of time can be dangerous, which is why there are so many BPA-free bottles now available on the market," Dr. Mintz said.
Heat Can Remove Nutrients
"Microwaves use short waves of energy, which mostly affect water molecules, causing them to vibrate back and forth creating thermal energy and, in return, heat," said internist/pediatrician and EPITOMEDICAL's chief medical officer and founder of the Vedius app, Dr. Constantine George.
The heat we use to cook or warm up food breaks down nutrients on a cellular level, so cooking foods at the proper temperatures for a shorter amount of time is key to preserving those nutrients. "Overheating or overcooking certain foods can break down and remove the desired nutrients (vitamins, antioxidants, etc.) and 'good stuff' from food," Dr. George said.
There's a Chemical Reaction
"There is controversy over a group of compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAH), which are typically found in meats such as poultry or fish that have been cooked at high temperatures," Dr. George said. "HCAs and PAHs have been shown to cause changes in DNA, which can increase the risk of cancer." However, higher levels of these chemicals can be found in food that has been cooked over a flame such as grilling, broiling, or barbecue. Avoid prolonged cooking times when reheating food to decrease your chance of consuming these potentially harmful chemicals.
Fertility Issues
"Exposure to phthalates has been associated with fertility issues, and when developing fetuses are exposed to BPA, developmental issues and certain disease (diabetes, heart disease) have been seen," Dr. Mintz said. BPA is now banned for use in infant bottles and cups. However, there is no definitive proof that exposure to plastic-contaminated food (microwaved or not) causes serious adverse affects in humans.
Fortunately, the FDA regulates and rigorously studies plastics so that any plastic product that says "microwave safe" appears to be safe for normal usage. "There are several plastics that are known to be at risk for BPA and phthalate food contamination when heated in a microwave: plastics marked 3 (PVC or vinyl), 6 (polystyrene foam), or 7 (other, can contain BPA) on the bottom," Dr. Mintz said. These types of plastics include takeout containers, condiment squeeze bottles, and water bottles.
The 25 Best Exercises to Tone Your Abs (and None of Them Are Crunches)
Let's be honest: crunches aren't the most exciting of exercises. And they're not always the most effective way to tone your abs anyway. If you're bored with your sit-up routine, here are 25 fun and effective moves to mix up your workout and tone your midsection!
- Additional reporting by Emily Bibb and Jenny Sugar
Can You Eat the Pain Away? Here's What Happened When I Followed an Anti-Inflammatory Diet
Training for a marathon has a lot of caveats. The biggest one, of course, is that you actually have to run 26.2 miles in the end. But you have to do a lot of other things, too. You have to take care of your body and specifically make time for things like foam rolling. You also have to be mindful about what you eat. With the Boston Marathon on my bucket list, I knew it was time to get my mind and body right. Triggered by a little bit of pain in my lower back (screw you, arthritis) and my left hip (ugh, Spin classes), I wondered if there was anything I could do differently with my diet to better my situation. And that's when a friend of mine recommended eating an anti-inflammatory diet.
An anti-inflammatory diet, you say? I wondered, and then I did my research. Essentially, an anti-inflammatory diet consists of the same healthy, unprocessed foods a lot of popular diets recommend, plus being mega attentive to nutrition labels, trying to avoid added, unnecessary sugar. The goal is eliminating foods known to trigger inflammation in the body. Although eating anti-inflammatory foods is definitely trendy, like Bulletproof Coffee or the Paleo diet, research definitely reveals its total-body benefits. Studies show that unresolved inflammation has been linked to the early development of chronic disease.
"There are many foods that can help to combat inflammation in the body," says Alissa Rumsey, M.S., R.D., owner of Alissa Rumsey Nutrition and Wellness. "A diet that includes plenty of vegetables, fruits, whole grains, omega-3 fats, and antioxidants is your best defense against inflammation."
Building blocks. I could work with this, I thought. Rumsey gave me some more guidelines as to what specifically to hone in on, which seemed a lot like a Mediterranean diet. Think things like fatty fish, boatloads of fruits and vegetables, sweet potatoes, berries ("berries, especially, have been shown to have anti-inflammatory properties due to the high content of anthocyanin, a powerful phytonutrient"), and tomatoes - for their high concentration of lycopene, which reduces inflammation. Also: whole grains, olive oil, and foods with unsaturated fats, like avocado and seeds. On the "DO NOT EVEN THINK ABOUT IT" list: large amounts of refined sugar, highly processed foods (see ya later, Friday pizza nights), and too much alcohol.
My task: stick to this clean way of eating for a week to see if I felt any all-over body shifts. Here are four lessons I learned from my week of eating an anti-inflammatory diet.
1. My protein shakes needed to change.
Even though I was piling loads of healthy things into my shakes on the regular, the first lesson was that in order to stick to the guidelines, I had to ditch my typical protein powder. While it is plant-based, opting for a collagen instead was better for my overall gut health and still enabled me to get in 18 grams of protein (and 70 calories!) per serving. Plus, the best thing about collagen? It doesn't taste like anything. Huge fan of Vital Proteins Collagen Peptides.
2. My lunches needed to change.
Raise your hand if you're a victim of the whole grab-something-from-any-close-lunch-spot, most-days-eat-it-at-your-desk situation (raises hand). My name is Emily, and the biggest lesson I learned was I needed to put more of a focus on what I was grabbing on the run for my midday meal. While I love to pack my lunch, most days I'm already lugging around a massive gym bag filled to the brim. Hence, the ordering/grabbing sitch.
Hesitant to get anything from shops or markets where I couldn't double-check ingredients lists, I leaned into salads a lot throughout the week. I liked that I could stare at the fresh ingredients myself as they went into the salad bowl. I also developed a thing of sorts for Sweetgreen's Steelhead, a trout that actually tastes just like salmon and is high in omega-3s.
3. Keep the right snacks around at all times.
There are two times during the day that I typically look around for something to munch on: around 10 a.m. (I wake up at 6, after all) and after 4 p.m. (before dinner). The girlfriend who tipped me off to the anti-inflammatory diet gave me a few suggestions for items to keep in my fridge (like Coyo, a no-sugar-added, coconut-based yogurt alternative, and fresh sliced veggies) for these specific situations. I quickly learned that what I used to snack on (popcorn, too much fruit, protein bars that were high in unnecessary added sugar) was really just weighing me down by the end of the day.
Maybe it was the diet kicking in, or maybe it was simply scratching those protein bars from my day-to-day routine. Regardless, once I turned away from those, I felt a whole lot less bloated. As someone who is guilty of a two-a-day type of workout week, I felt less inclined to have to hit that nighttime workout. I started to feel light. But there was a catch: I also started to feel cranky.
4. The crash is real.
Envision a washing machine. The washing machine only cleans your clothes really well if you add soap, right? Well, throughout the week, I was slowly adding the "soap" (read: cutting out the bad foods) bit by bit. When the machine (read: my body) was loaded with soap (read: healthy foods), I expected to feel totally clean. Clear-headed. Fab-tastic. The catch: although I did feel less bloated, I felt cranky. I had headaches. I had eliminated unnecessary sugar from my diet (as well as meats, including chicken) and began to feel more lethargic than usual come 4 p.m. It's something I knew could happen, but I was ill-prepared for it, especially leading into a long weekend run. The run didn't go so well. By the end of it, I was drained. I sat down afterward with a friend in front of a salad toting chickpeas for days, when all I really wanted was a pizza.
Would I Do It Again?
Here's the thing: eating this way is good for your body. I'll be the first to admit that even though I was totally spent on the run, I didn't feel the same kind of hip pain I had the week prior. My body felt better and I felt lighter. I just felt . . . drained. And so I think, like most good things, it's about finding a compromise. Do I think if I continued on I'd feel stellar in about a week? For sure. And for that reason, I'll likely stick with some of the habits and foods going forward, especially the coconut yogurt. But at the end of the day, it's about moderation. And something tells me pizza Fridays are good for my health, cheese and all.
What 100 Calories Looks Like: Fresh Fruit Edition
Now that you know what 100 calories of baby carrots and other veggies look like, let's see how fresh fruits compare. Check out the chart below - you won't believe how many raspberries you'd have to eat to reach 100 calories!
| Fruit | Amount | Calories |
|---|---|---|
| Apples | 2 extra small | 105 |
| Apricots | 6 whole | 101 |
| Bananas | 1 medium | 105 |
| Blackberries | 100 berries (or 1 1/2 cups) | 100 (93) |
| Blueberries | 125 berries (or 1 1/4 cup) | 97 (103) |
| Cantaloupe | 2 cups, diced | 106 |
| Cherries | 20 | 103 |
| Clementines | 3 whole | 104 |
| Cranberries, raw | 2 1/4 cups | 98 |
| Dates, medjool | 1 1/2 whole | 100 |
| Grapes, red or green | 30 | 101 |
| Grapefruit, pink or white | 1 1/4 whole | 95 |
| Honeydew | 1 3/4 cups, diced; about 35 pieces | 98 |
| Kiwi | 2 whole | 93 |
| Mango | 1 cup, sliced (or 3/4 whole fruit) | 107 (101) |
| Nectarine | 1 1/2 medium | 94 |
| Orange | 2 small | 90 |
| Papaya | 2 cups, cubed | 109 |
| Peach | 2 1/2 medium | 96 |
| Pear | 1 medium | 96 |
| Plum | 3 whole | 91 |
| Pluot | 2 1/2 medium | 100 |
| Pineapple | 1 1/4 cups, chunks | 103 |
| Pomegranate | 1/2 whole | 117 |
| Raspberries | 100 berries (or 1 1/2 cups) | 99 (96) |
| Strawberries | 25 medium | 96 |
| Tangerine | 2 medium | 100 |
| Watermelon | 30 balls (or 2 cups, diced) | 110 (91) |
This 10-to-1 Bodyweight Workout Takes Just 4 Minutes
Sometimes you don't work out because you don't have a ton of time. Sometimes it's because you don't know what exercise to do when you do have time. The 10-to-1 workout is here for you. It involves basic moves you can do anywhere, anytime, without any equipment, but this workout will target all your muscles and get your heart pumping.
Directions: Perform each exercise the designated number of reps, moving quickly but with proper form and attention to your breath. This workout should take you about three to four minutes to complete.
10 jumping jacks
9 squats
8 burpees
7 triceps dips (rest hands on a bench or on the floor)
6 alternating lunges (three on each side)
5 push-ups (rest on your knees if you need to)
4 plank jacks
3 V crunches
2 up-down planks (do one starting with the right elbow, then one starting with the left)
1 Sun Salutation B
Got time for more? Repeat this 10-to-1 workout up to five times.
Sick of the Treadmill? Here Are 46 Cardio Exercises to Help You Burn Major Calories
Just admit it: the treadmill, stationary bike, and elliptical can get boring after a while. But we get that you don't want to give up cardio entirely. If you need to spice up your cardio, we've got you covered. Here are some tried-and-true exercises that will get your heart rate up and strengthen the hell out of your cardiovascular system. And if you're trying to lose weight, these will become your very best friends.
8 Mouth-Watering Vegan Recipes That Won't Knock You Out of Ketosis
As a high-fat, low-carb diet, many keto recipes call for lean meats, like pork, chicken, and fish. However, ketosis can also be achieved by consuming plenty of other things, like nonstarchy vegetables, making this diet flexible for vegans and vegetarians. It's just a matter of finding the right plant-based recipes that abide by the keto rules. Choose dishes with ingredients that are low in carbohydrates and high in healthy fats like avocado and cauliflower. For those of you looking for keto and vegan-friendly recipes, keep reading for meat- and dairy-free recipes that are delicious and full of flavor.
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.
9 Low-Carb Protein Bars Everyone on the Keto Diet Should Try - All on Amazon!
The keto diet is taking the fitness world by storm, and finding healthy food choices for it is getting easier by the day. Short for the ketogenic diet, this low-carb diet focuses on high-fat and moderate-protein foods, which ultimately helps burn fat. Whether you already practice the diet or want to try it out, we have one helpful hack for you: shopping premade snacks on Amazon. The megasite is filled easy food you can eat on the go when you're in a rush. We rounded up a list of low-carb and high-protein bars that will give you energy for the gym while helping curb your appetite. From chocolate chip cookie dough flavors to caffeine-packed choices, take a look.
Don't Waste Calories at a Bar: 5 Low-Calorie Cocktails to Order at Happy Hour
When you're worried about calories, drinking the wrong cocktail can make all the difference. Two drinks out with the girls suddenly turns into a 1,000-calorie night. Vodka sodas are always a safe bet but can get boring quickly. The next time you're out at a bar or restaurant, order one of these cocktails instead - all good and all well under 200 calories!
Want a Booty Like J Lo's? This Is How Many Times You're Going to Need to Hit the Gym
Take your butt to the next level - like J Lo's and Beyoncé's - by incorporating strength training into your current workout regiment. Weightlifting is the holy grail style of training when it comes to booty gains because your muscles are working against a load, causing microtears in the muscle, which then repair and adapt to handle the stimulus, leading to a bigger booty. POPSUGAR spoke with personal trainer and WNBA strength and conditioning coach Sarah Walls and New York Giants director of performance nutrition and assistant strength and conditioning coach Pratik Patel about how to best train your butt to achieve a bodacious, bootylicious ass.
According to Coach Walls, "The glutes are an often-underused and undertrained muscle group that can (and should) be trained during every training opportunity, especially if you have weak core muscles and balance in general." One of the most common causes for an undertrained and underused butt is sitting, as it tightens your hip flexors and essentially turns off your glute muscles. By spending more time targeting these muscles you'll not only enhance your booty, but you'll be preventing pain in areas like your knees and lower back too.
The amount of time spent training the lower body, specifically the glutes, should be determined by the following factors, according to Coach Pratik: the goals and fitness level of each person. For beginners, he recommended starting with one to two strength-training sessions spaced out in a week to ensure your muscles have enough time to recover. As tempting as it may be to do as many exercises and reps as you can in one session, if your body isn't accustomed to weightlifting, you'll find yourself sore and unable to move for a couple of days. Once you're comfortable with the movements and get past the initial soreness, gradually begin to transition to more advanced programs. "A more advanced person who works out most days of the week for the majority of the year will be able to train specific muscle groups two to three times per week with adequate rest and have no major issues," Pratik told POPSUGAR.
To prevent overtraining and injury, Coach Walls said not to train your glutes in the same exact way every day, but instead recommended a variation of both the load and exercises. "Two to three days a week can be fairly heavy, but the other days should be either light warmup focus or higher repetition work (with lighter weight)," said Walls. If a J Lo booty is what you're after, implement hip thrusts, deadlifts, hamstring curls (for that instant butt-lift effect), and sumo squats on your heavy days. Corrective exercises like glute bridges (both single leg and double leg), banded monster walks, and lateral band walks are all great exercises to implement into your warmup to activate your booty before any workout.
Pratik explained that recovery also plays an important role in achieving your booty goals, sharing that replenishing your body with nutrients and getting a minimum of seven hours of sleep will help your body produce the hormones that are responsible for helping repair damaged tissues and muscles. Stay on top of your recovery game by staying hydrated, foam rolling before (this helps increase range of motion) and after workouts, stretching after workouts, and doing hot and cold therapy to keep your body operating at its best.
Kick off your booty gains with these workouts:
Not Ready to Be Vegan? Try Being a Reducetarian
As more and more people are embracing a plant-based diet, they're cutting back on meat and even embracing a full-on vegan diet. Although it's not a new concept, veganism is gaining popularity; in 2017, about six percent of Americans called themselves vegan, while just one percent identified as vegan in 2014.
But if you want to eat a more plant-based diet but don't want to give up meat entirely? Then maybe you should try being a reducetarian. It's a pretty simple concept: a reducetarian is someone who purposefully reduces their consumption of meat and other animal products. This includes red meat, poultry, seafood, dairy, and eggs. Although the reducetarian movement has roots in an environmental cause, a reducetarian doesn't have to have a specific reason for eating less meat.
The term reducetarian was coined by Brian Kateman, who wrote the book The Reducetarian Solution, which contains over 70 essays about how cutting 10 percent or more meat from your diet can help your overall health, the environment, and animals. Brian made reducing the consumption of meat an initiative.
"Reducetarianism is inclusive of vegans (no animal products), vegetarians (no meat), flexitarian or mostly vegetarian (a little bit of meat), semivegetarian (some meat), and anyone else who reduces the amount of animal products in their diet," he told Forbes in 2017.
Being a reducetarian is the conscious goal of reducing the amount of meat and animal products you consume; unlike veganism, it's not an all-or-nothing approach. The reducetarian movement encourages people to cut back just 10 percent of the meat from their diet. It can be as simple as only eating meat for one meal a day, swapping the chicken on your salad for tofu, or having an entire Meatless Monday.
If you're thinking about dipping your toe into veganism or vegetarianism, try being a reducetarian - there are no hard and fast rules, and all the little changes really add up.
This Is the 1 Thing I Did Twice a Week to Break Through My Weight-Loss Plateau
Intermittent fasting (IF) isn't for everyone, but it's like my soulmate. We live together in perfect harmony, and I feel my best when I'm doing IF, specifically 16:8, where I eat from noon until 7 or 8 p.m. I know this works the best for me because I've experimented with a few different methods such as skipping dinner instead of breakfast (terrible for family dinners!) and shortening my eating window to four hours (really tough for grueling CrossFit workouts!). I also tried stopping IF for two weeks, and I felt horribly bloated and tired the entire time, my sugar cravings increased, and I ended up gaining weight. I was so excited to get back to IF.
While living happily in my 16:8 life, I wasn't able to lose the weight I had gained from that IF break. Since mixing things up is recommended by experts to break through a weight-loss plateau, I decided to try a method of IF that my father had success with years ago known as the 5:2 plan, or the Fast Diet. Instead of fasting daily, like I was doing, you only fast two days out of the week and eat normally the other five. The catch is on those two fasting days, you can only consume 500 calories (600 for guys).
What I Did
For three weeks, I ditched 16:8 completely and did 5:2. Each week, I chose to fast on Wednesdays and Sundays, because I don't work on those days and thought it'd be easier if I could distract myself (and stay away from my kitchen). I chose to fast all day and then eat my 500 calories in the evening. I ate a small snack while cooking dinner around 4 p.m. (about 100 calories) and then had the rest of my calories at dinner around 5:30 or 6 p.m. On the other days of the week, I ate from 10 a.m. to around 8 or 9 p.m.
How I Felt
Mentally, the inconsistency was really hard for me that first week. I'm a schedule kind of girl, and not following the same eating plan every day was weird and messed with my energy levels. I didn't experience the same level of laser focus and high energy on those fasting days as I'm used to with 16:8, and I felt especially sluggish on my nonfasting days because I found not having the structure of an eight-hour eating window made me want to eat all day.
"Five hundred calories is not a lot, and during those first 10 days, I felt extremely hangry when I fasted."
Low energy increased my sugar cravings, and eating sugar made me feel bloated and my face broke out. Five hundred calories is not a lot, and during those first 10 days, I felt extremely hangry when I fasted, and the following morning, my ravenous appetite made me overeat. But by the third week, my body was used to the days I didn't eat until 4 p.m. I didn't feel hungry and I actually enjoyed the feeling of lightness and the time and mental space I gained from not thinking about food. Since I stopped eating around 6 or 6:30, and I hadn't eaten a ton, I definitely went to bed hungry, and on some nights, hunger pangs woke me up in the middle of the night.
The Hardest Part
I was on vacation that second week, and that helped as far as keeping my mind off food on those fasting days, but it was also a little tricky because my family was constantly eating and offering me food. That was the hardest part! I wasn't hungry, but it felt a little awkward having to make up excuses about why I wasn't eating lunch. Most of them know I don't eat breakfast, but I didn't want to explain this whole experiment, so I just said I felt bloated from eating a lot the day before.
Was I Able to Work Out?
For all three weeks, my workouts surprisingly felt fine. Since I'm used to working out in the early morning and not eating until noon, nothing had really changed there since I had energy from eating dinner the night before. If I ate dinner too late on those nonfasting days, I felt more bloated and tired, but other than that, workouts felt great. On those fasting days, I even felt inspired to walk more since getting outside was another good distraction and made me feel more energized. I also had enough stamina to attend a crazy-intense two-hour handstand workshop (where I learned the below pose, called Fallen Angel).
Did I Lose Weight?
To really see if this was an effective method of breaking through my weight-loss plateau, I weighed myself every morning for the first and third weeks. After that first week, I had actually gained (due to overeating), but once I got that under control, I found that by the end of the third week, I lost about two pounds. The before-and-after photos basically look the same. I can tell I was more bloated in the "after" photo, but I can also tell that my face and belly look a tad slimmer. Overall, I just feel less puffy and more comfortable in my skin.
Final Thoughts
I'm not a fan of 5:2, but it did get the job done. I hated the inconsistency in my schedule and in my energy levels. I felt less in control of my sugar cravings. I also have the tendency to want to keep eating once I start, even if I'm not hungry, and 5:2 definitely didn't help with that! Once I got used to not eating until 4 p.m. on those fasting days, I really didn't feel that hungry, and I enjoyed that "high" feeling so many IF-ers talk about. I also appreciated that changing up my eating routine helped me lose the extra weight I had gained during my IF break.
Will I keep going? Hell no! The 5:2 plan isn't something I can sustain, and that's what I love most about 16:8. I will say that not thinking about food, having to prepare food, or clean up dishes freed up time to do other things - I felt really productive on those days! But only eating 500 calories limited what I could do, and that part was frustrating. I think what I'll experiment with next is doing daily IF, but consuming all of my daily calories in a shorter eating window, from 1 until 7 p.m. I have some fitness goals like increasing my running pace, pressing into handstand, holding handstand longer, and being able to do more push-ups and pull-ups, and I feel like getting a little leaner will help. I'll keep you posted!
This Eyeliner Trick Is the Ultimate Lazy-Girl Lash Hack
Traditionally, Summer makeup looks use formulas with dewy or satin finishes. After all, it's refreshing to let a bit of skin peek through after covering it up all year! But in this beauty tutorial, YouTube vlogger PrincessMei eschews tradition in favor of all matte products - and the result is stunning.
This flawless finished face gives off a vintage vibe thanks to the subtle pops of color. PrincessMei used a light dusting of TheBalm Instain Long-Wearing Staining Powder Blush in Argyle ($22) and NYX Soft Matte Lip Cream in Cannes ($6) to add hints of muted rose to her complexion without overwhelming it.
What we're especially enamored by in this tutorial is how PrincessMei draws on her lower lashes. It nicely counteracts the bold effect of her cat eye, balancing the look out. She finishes her eyes by applying mascara exclusively to the fringe on her lower lid.
"It's a hassle to come home after a long day and wrestle off my mascara," she explained. The light touch of product she uses on her lower lashes (plus the faux, drawn-on ones) makes her eyes appear extralarge with minimal effort!
Watch the video to discover how to re-create the look at home and which products PrincessMei used, and then shop more Spring beauty products here.
Wannabe Ariels Will Flip For These 11 Little Mermaid Tattoos
Are you obsessed with all things The Little Mermaid? There's no shame in your Ariel game. If you're certain that your love for the movie is eternal, we rounded up our favorite tattoos inspired by the Disney film. Check them out and consider one for yourself. There's always room for more ink.
Neutrogena Responds to Backlash After Claims That Its Towelettes Burned Customers' Skin
Neutrogena makes plenty of products we love: the Hydro Boost sunscreen is our new Summer staple, and we've been using the makeup remover towelettes since we can remember. So it surprised us when we learned that recently, some devoted fans have reported that their favorite Neutrogena products are causing their skin to burn, breakout, and develop hives.
According to several claims made on Consumer Affairs and on Neutrogena's website, products like the Makeup Remover Cleansing Towelettes, Oil-Free Acne Wash, and the Pore Refining Exfoliating Cleanser have caused adverse skin reactions, ranging from burning, swelling, blisters, redness, dryness, and more.
We reached out to Neutogena for comment on the matter, and they let us know that they are taking these complaints seriously and are looking into it after seeing a spike in complaints in the past week. Nothing has been recalled - yet - but the company has launched an investigation into the matter. It should be noted that they are not aware of any change to the ingredients of these products, but they are also looking into this as a possibility.
"We are deeply concerned about recent Neutrogena Makeup Remover Wipes complaints and ask that Consumers who have experienced an adverse reaction, please call us at 1-800-582-4048 or send us a DM @Neutrogena immediately as we gather more details and get you answers. Our brand promise – we will respond to every complaint as soon as we have more information to share."
Neutrogena also hopes more people who are experiencing these issues will send the product causing concern to them for testing. We'll keep you updated on any developments with this story.
Have a tip? E-mail Kirbie at kirbie@popsugar.com
5 Apple Cider Vinegar Shampoos That Will Clarify Your Hair in 1 Use
Achieving and keeping clean hair (as in the lightweight and bouncy kind you can't stop running your hands through) isn't always an easy feat, but experts say the secret to gunk-free (add to that nourished and strong) strands could be right in your kitchen cabinet.
"Apple cider vinegar can act as a natural clarifier for buildup or an oily scalp. It's great to use an alternative to harsh shampoos that can strip your hair from natural oils. It also leaves hair with incredible shine," says Liana Zingarino, a hairstylist at the Serge Normant at John Frieda Salon in New York.
This is especially true in the days of dry shampoo and lived-in hair. "The cider works to remove residue from all of those styling products and impurities to make your hair feel squeaky clean," explains Giovanni Vaccaro, creative director at Glamsquad.
Read on for five shampoos and rinses that will bring your hair back to its natural - and perhaps shiniest - state.
See EVERY Product in the Fenty Beauty Galaxy Collection Up Close and Personal
Shopping the Fenty Beauty Galaxy Collection at Sephora is going to take some planning. The initial debut of Fenty Beauty sold out quickly, with Rihanna-lovers leaving Sephora heartbroken and empty-handed. We predict this second iteration, which is also the holiday offering, will be just as hot-selling, so you need to be ready to hit "Add to Cart" fast.
Let us help you on your shopping journey by breaking down every damn thing you need to know about all 13 products, from the finish to how glittery each colorful shade is (and trust us, there's a lot of shimmer). Keep reading for the scoop, prices, and tips on how to wear the products. Plus, there's a photo of Rihanna in the latest campaign, looking as gorgeous as ever.
10 Best Body Washes Under $10
Whether you like bar soap, a fragrant gel, or something rich and creamy, you can never really have too many body washes in your bathroom beauty stash. From the relaxing to the stimulating, here are 10 of the best, all for under $10.
66 Cool Makeup Products Every Beauty Junkie Should Try in 2018
A new year isn't just for organizing your home and exercising more - it's time to play with your look, too! There are so many hot beauty releases we can't wait to try in 2018. We rounded up our favorite palettes, lipsticks, foundations, blushes, and more for you to test out. There's no better time than now, so treat yourself to an item or two. We're filling up our shopping cart ASAP! An instant makeover has never been so easy.
6 Key Mistakes You Might Be Making With Concealer
It's not just enough to spend five minutes a day applying your makeup: you need to make sure you have the right products, tools, and techniques to make the most of your look. While concealer might seem simple, there's actually more to it than you think. When it comes to finding the perfect concealer for your skin and complexion, it's all about trial and error to see what works and what doesn't. You should also visit a makeup artist for advice if you're struggling to pick your favorite. Here are the worst mistakes you could be making when putting on concealer in the morning.
I've Been Using the Same $8 Mascara For Years and It Makes My Lashes Crazy Long
When it comes to good makeup recommendations, I can always trust my mom. She taught me everything I know about beauty products - she can rock everything from a dark lip to a shimmery smoky eye. That's why I totally trusted her when she recommended L'Oréal Voluminous Original Mascara ($8) to me several years ago. Her lashes looked so long and fluttery with it on that I had to try it for myself.
I have always been frustrated with my own lashes. They're short and straight. It's hard to find a mascara that clings to each hair and truly gives off a luscious finish. That's when this new formula changed everything. The soft, classic brush combs through my lashes while applying plenty of product. With just one coat, my lashes are instantly thicker and longer. In the top photo below, you can see the difference when I apply the mascara to just my left eye. The photo beneath that shows both eyes fully coated.
Besides making my lashline more visible, the Carbon Black hue in inky and saturated. It pops against my blue eyes and nicely complements all eye shadow colors. The mascara also stays on all day without flaking or rubbing off. After a few swipes in the morning I'm all set until I wash my face at night.
I've been using this mascara for years now and it's still my favorite. If you're in the market for a new option, head to your local drugstore and give this one a try. I have no doubt you'll be as obsessed as I am.
Cruelty-Free Mascaras That Even Lash Extension Addicts Will Love
If you're thinking of transitioning your beauty routine to cruelty-free, we're here to help. There's no reason that cosmetics brands need to test on animals (it's not required by law in the United States), and many of your favorite brands have sworn off testing on our furry friends. Most beauty junkies don't want to sacrifice makeup quality - especially when it comes to getting long, thick, voluminous lashes - and you don't have to.
We've rounded up some of the blackest, thickest, most incredible mascaras on the market that all happen to be 100 percent cruelty-free. Keep reading to find your next go-to mascara without harming any animals.
12 YouTube Tutorials That Will Convince You to DIY Your Bridal Makeup
Once the initial excitement of planning a wedding wears off, most brides are faced with a tough reality: the wedding they've seen all over Pinterest may be out of their budget. But with some adjustments, any girl can have her dream day without forking over her life savings - with a little thriftiness, that is.
One of the best ways to save money without compromising on the ceremony or afterparty is by doing your makeup yourself (or convincing a trusted friend to do it for you). While choosing - and applying - bridal makeup yourself may sound daunting, it's much easier than you may think. Every bride wants makeup that feels classic, makes her glow, and will stand up against flash photography and a day of festivities, so it's really just finding the products and techniques that will help you achieve these makeup goals. Plus, you know your own face better than anyone!
To cover your bases, we've rounded up our favorite bridal tutorials aimed at those looking to DIY their big-day makeup. With these videos as your secret weapon, any bride can complete a look that she will love both the day of and for years to come.
I Refuse to Lend This Lip Mask to Anyone - It's Too Precious
I've tried hundreds of products in my time as a beauty editor and the truth is, most of them rotate in and out of my routine, and only few of them are truly life changing. However, one lip care product has consistently been a part of my beauty regimen since the first day I tried it: the Bite Beauty Agave Lip Mask ($26).
After seeing beauty lovers praising the mask on the Sephora Beauty Insider Community, I decided to give it a try. Over the last few years, it's become one of my holy-grail favorite products. This magical tube solves every lip problem I've ever had. Whether my pout is sunburned, chapped, cracked, or just generally dry, I can apply the mask before bed and wake up with my problem completely gone.
During harsh winds or especially dry weather, I wear the thick mask during the day, choosing from the four colors and one translucent shade. The formula contains the antioxidant resveratrol and jojoba oil to heal the skin as you wear the balm.
While I'm usually pretty generous about sharing my beauty products with my friends (I have a ton!), this is one product I hoard to myself. It's just too precious to share.
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