Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
vendredi 3 août 2018
J Lo Has Incredible Abs, but We Can't Help but Notice How Hot Her Leggings Are
Jennifer Lopez's schedule seems busier than ever these days, but regardless of what she's got going on, she never skips her workout sessions.
J Lo was spotted leaving a workout with her abs on full display, but her rock-solid stomach wasn't the only thing that caught our attention. She's rocking the hell out of these python-print leggings, and we're filing this look under "too hot to handle." Continue scrolling to find out the brand behind J Lo's best workout looks.
How Training For a Half Marathon Changed My Mindset
I'd always been a reasonably fit person. I played soccer through college and lived an active lifestyle after that. My husband and I enjoyed bike riding, kayaking, jogging, and staying healthy. But after having kids, my body turned to mush. I was out of shape and gasped while trotting up the stairs or even attempting to get back on my bike. So after my youngest turned 1 year old, I finally decided to start working out again. Only, after a few short months, I still wasn't satisfied. Although I was back into decent shape, I missed being competitive against others and within myself. After talking to my friend, she suggested, "Why don't we train for a half marathon?"
I stared at her blankly. She knew that running was the one form of exercise I despised. To be honest, I was scared of the failure. I didn't think I could finish all 13 miles of a half marathon. In the past, I'd joke that I'd run if someone was chasing after me or toward the clearance rack, but for enjoyment? No. Yet she persisted. "Come on, it won't be that bad and we can do it together." I gave in. We signed up for our first 5k. The entire race seemed to go uphill and I gasped for air the entire run. I thought I was dying. My mind was not conquering the pain that my body was in.
After that race, we signed up for two more 5Ks and a 10K. I never thought I'd be able to run over six miles. I used to think someone needed to keep 911 on their speed dial when I tried. But after the second 5K, which wasn't that bad, I started to increase my mileage with each run. I'd add only a half mile or so each time, but I did it. I put the ear buds in my ear and blasted "Lose Yourself" by Eminem, "This Girl Is on Fire" by Alicia Keys, and more. It became easier for my mentality to push through those hard miles. I'd blaze through my quiet trail with my adrenaline running through me. Finally, I realized . . . I could do it.
And I did. My friend and I managed to finish that 10K thanks to our "mind over matter" mindsets. I finished fifth in my age group, which is no great feat, but to me it was. It felt good to know that my mind could push my body to accomplish something new, conquer any old fears, and kick ass like I used to when I was younger. A couple months later, we finished our goal - we crossed the finish line of that half marathon. During the last mile of that race, I had to run up a steep hill. Anger ran through me and my legs turned to pudding. I wanted desperately to stop. But my mind told me to run, so I did. There were several other times during that race when I thought I had hit the wall, but my mind thought otherwise. I kept going despite the pain that my body was in.
After the half marathon, I've used what I learned in all aspects of my life. I let my mind conquer my body or any other uncertainties I may be having. If I'm feeling doubtful about my writing, for example, I work harder and then submit to the big publications. I have nothing to lose, after all. If I feel nervous about attempting a new kind of workout, I just remember that I have already pushed through a half marathon and that I can do anything. I'm grateful that my friend suggested running that half marathon because now I know that my body and mind are capable of so much more. And it's great that I get to live my life with no limitations!
Eating Low-Carb Is a Breeze With These Keto-Friendly Instant Pot Recipes
The keto diet can be great for helping you lose weight quickly, getting your blood sugar under control, and overall feeling better. But to do the diet successfully, it requires a ton of cooking, planning, and meal prep. Luckily, you can whip up some keto-friendly recipes using just your Instant Pot.
The Instant Pot ($60-$109 on Amazon) is essentially a pressure cooker that also lets you sauté and cook things like a slow cooker. Basically, it's a few appliances rolled into one and is ideal for amateur and seasoned cooks alike. It's also excellent for people on the keto diet because you can make big batches of your favorite high-fat, low-carb keto-friendly meals and enjoy them all week for meal prep.
Here are some of our favorite keto recipes using the Instant Pot. Keep your kitchen cool without firing up the oven or the stove and keep your sink clean without all those dirty pots and pans.
Related: Ready to Try the Keto Diet? Here's a 7-Day Meal Plan to Get You Going
Do Air Squats Burn Fat? Here's What Trainers Had to Say
Air squats seem to be the favorite bodyweight exercise for HIIT classes and other boutique fitness studios. Since you use no other equipment except your body, air squats are supposed to help you tone your legs, build a booty, and torch lower-body fat. But are these promises too good to be true? (Spoiler alert: squats alone won't transform your butt.)
We asked personal trainers the truth about air squats and whether or not they are actually an effective exercise. If you're embarking on a squat challenge and busting out dozens of air squats a day, will you see any results? Here's what the experts had to say.
Air Squats Are a Beginner Move
For more advanced gym-goers, air squats may seem like a waste of time, especially if you're able to sidle up to the squat rack and take on 150 pounds. But for beginners, air squats can be a great place to start.
Personal trainer and dietitian Jim White, RD, ACSM health fitness specialist, and owner of Jim White Fitness and Nutrition Studios, recommended people start out with air squats before advancing on to other squat variations.
"Air squats are the beginner squat; they help to ensure that your squat form is correct in order to avoid injuries," he told POPSUGAR. "As the person advances and the air squats become easier, they should try regular squats and jump squat intervals because it will keep their heart rate high and in the anaerobic part of their workout. Then weights should be added to the squats that will lead to more calories being burned as well as increasing the BMR (basal metabolic rate) and cardiovascular for burning a higher amount of fat."
Using Your Bodyweight Is a Functional Movement
Some people may be so into weightlifting that they dismiss bodyweight moves and neglect the importance of functional movement for not only muscle building but overall fitness. Certified personal trainer Kendall Janicola, NCSF and instructor at Fhitting Room in New York City, told POPSUGAR that air squats are a functional movement with a "plethora of benefits," even if you just use your bodyweight.
White agreed that squats are an essential move for overall fitness. "Squats are one of the most intense exercises you can do," he said. "They work out the complete lower body for an intense metabolism boost." He said that while air squats are a good place to start, you should move on to adding weights to keep boosting your metabolism and burning fat.
So, Do Air Squats Actually Burn Fat?
This answer is a little complicated since you can't spot-target fat loss. If you're looking to lose fat in your lower body, doing an endless number of squats alone won't get you there. You need to lose weight overall to burn fat, and this is done by eating in a calorie deficit and working out. Ultimately, your genetic makeup determines where fat is lost on your body.
However, air squats can help get you there. White said air squats can help you burn fat, but they may not be as effective as other squats, such as squats with barbells or jump squat intervals. Janicola agreed.
"Air squats can and absolutely do burn fat and build lean muscle," she told POPSUGAR. "If you're new to weight training, the air squat is the perfect place to start to turn on those muscles and learn the right technique to get things going." However, you can only do so many air squats for so long before you'll eventually plateau, in which case you should add weight to burn fat, build muscle, and get stronger.
In short: yes, they burn fat, but you shouldn't rely on them as an exercise that will burn leg fat and build your butt muscles. Combined with other strength-training moves, bodyweight exercises, and functional movement, they can help you shed fat and sculpt muscle. Just don't expect that doing 100 air squats a day will magically transform your body (or your booty) - eventually, you'll have to pick up some weights.
How This Practice Can Prevent You From Binge Eating and Help You Lose Weight
You're snacking on a bag of chips while watching a show. You look down at the end of the episode and realize that you've just eaten the entire bag. Or even if it's not that extreme, maybe you simply don't remember what you ate for breakfast today. It may not seem like a big deal, but it could cause you to unwittingly make bad food choices and/or overeat. That's where mindful eating comes in.
Mindfulness encourages you to be more present and aware of your thoughts, feelings, and physical sensations. When this concept is applied to food, it encourages you to be more conscious of what you're putting into your body (as well as environmental sustainability) and to be more in tune with your body's cues (aka whether you're hungry or full). Dr. Lilian Cheung, a nutritionist and lecturer at Harvard T.H. Chan School of Public Health, told Harvard Health that "mindless eating" could be contributing to our national obesity epidemic. On an individual level, being more mindful when you eat can improve your relationship with food and serve as an effective long-term weight-loss solution.
The whole idea is to pay attention to not only what you eat and how much, but what you buy and how you prepare it as well. In doing so, you become much more appreciative of food and you're less likely to overindulge. According to Healthline, it takes about 20 minutes for your brain to realize that you're full. So instead of scarfing down your dinner, chew and eat slowly and free your table of any distractions. This means not responding to texts until you're finished eating, not scrolling through Instagram as you eat, and not eating in front of a TV.
According to the Center For Mindful Eating, the practice consists of the following:
- "Allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom."
- "Using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body."
- "Acknowledging responses to food (likes, dislikes, or neutral) without judgment."
- "Becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating."
Apply this practice starting with your next meal!
Cheese-Lovers, Here's All the Dairy You Can Eat on the Keto Diet
Over the last year, the keto diet has skyrocketed in popularity, probably for one very distinct reason: it encourages you to eat fatty foods. The only major caveat is that you have to keep your carb intake low. Offsetting this often-difficult task, however, is the keto diet's allowance of another beloved food group: dairy. Most cheeses are low in carbs, making them perfectly acceptable for the keto meal plan. The same goes for fatty dairy foods like butter and heavy cream, which almost seems too good to be true. A diet that gives you the thumbs-up when you eat butter? It's not hard to see how it caught on and spread like wildfire.
Although you won't be able to enjoy the glorious combination that is cheese and bread (bye-bye, buttered toast and bagels with cream cheese) if you've gone keto, you'll still be able to indulge in plenty of decadent recipes. Click through to see which dairy products you can eat on the keto diet, along with some keto-friendly recipe ideas.
We Tried Those Trendy, Vegan Ice Cream Pops - and They're Just as Delicious as They Are Pretty
Those plant-based frozen treats you're seeing all over Instagram are in fact just as delicious as they are pretty. We taste-tested vegan-friendly Dream Pops at POPSUGAR's San Francisco office, and surprisingly, no one gave a rating less than a four or five (out of five). Both vegans and non-vegans gave the thumbs up for each of the three flavors we tried: Chocolate Lion, Berry Dreams, and Coconut Latte.
Each coconut-milk-based pop is under 100 calories and free of dairy, gluten, soy, and artificial additives. And if the no-dairy part is turning any of you hardcore ice-cream-lovers off, I can honestly say that Dream Pops are creamy and rich enough to make you forget all about milk.
So, what makes these so special? For one, the health-centered company partnered with a three-star Michelin chef and sourced quality ingredients to make its treats clean yet tasty. But these aren't good for vegan ice cream pops - they're good. Period.
See how we rated each flavor ahead!
Why Blake Lively's Trainer Says Lifting Weights Is Better Than Cardio For Losing Fat
Celebrity trainer and Drive 495 founder Don Saladino is known for sculpting the bodies of some of Hollywood's finest, like Zazie Beetz, Blake Lively, and Ryan Reynolds.
Don's approach to fitness is simple. "I'm always trying to get someone to be a good athlete first . . . then we can do more with their body, and if we can do more with their body, once you dial in on their diet, that's where we're able to create pretty good progress and results," he told POPSUGAR.
When it comes to the cardio vs. weightlifting debate for fat loss, Don explained, "I almost always say weights is better than cardio because you can make the weight training session somewhat cardiovascular by just reducing the rest time." When asked what people should be doing - cardio or lifting weights - Don said, "It's always weights. Scientifically, you're going to burn more fat calories through resistance training."
If you want to burn more fat, it's time to hit the weights and take less rest in between sets. Here's a four-week beginner's weightlifting plan to get you started.
Looking to Burn Belly Fat? Try These 5 Slimming, Dietitian-Approved Drinks
If you're trying to lose weight, odds are you probably want to eliminate your belly fat. After all, visceral fat, or the belly fat stored in your abdominal cavity, is the most dangerous. It's been linked to an increased risk of heart disease, stroke, type 2 diabetes, and other chronic conditions.
But getting rid of belly fat specifically may be easier said than done. You can't spot-target fat loss; your genetic makeup determines where you gain and lose fat. However, you can lose weight overall, including from your belly, with a mix of dietary changes, exercise, and other lifestyle factors.
When it comes to your diet, it's not just what you eat but also what you drink that's important. If you're downing sugary beverages on the regular, you may be ingesting hundreds of empty calories each day, which can lead to an excess of belly fat. On the flip side, there are some beverages you can drink that can help you lose weight and burn belly fat. We tapped dietitian Jillian Kubala, MS, RD, who told POPSUGAR her top five picks for what to drink to shrink your belly.
This Is the Ultimate Booty-Blasting Move - All You Need Are 2 Dumbbells
Lunges are one of the most basic and effective exercises you can do to target your booty and legs. Adding weights to the move makes it way more intense. Try this variation that will not only challenge your sense of balance but will also definitely leave you sore tomorrow.
- Stand with your feet together, holding a dumbbell in each hand, either by your sides or with bent elbows as shown in the photo.
- Put weight into your left foot and step your right foot back into a lunge position, so both knees are at 90-degree angles, with the back knee just barely touching the floor.
- Step your right foot forward.
- This counts as one rep.
You can do this exercise holding dumbbells or kettlebells, or place a barbell in the front or back rack position for more of a challenge. Be sure to do the same number of reps on each side.
The 16 Best Bodyweight Squat Variations For the Ultimate Booty Burn
No barbell? No dumbbells? No problem! You can still tone your legs and booty with the ultimate bodyweight move: the squat. Try these variations to up your booty gains.
I Haven't Eaten Dairy For 4 Years, and I've Experienced These 12 Massive Health Benefits
As a young animal lover, I stopped eating meat when I was 13 years old, and dairy was an absolute staple. I didn't think anything was wrong with it because it wasn't like the cows were being killed, right? Wrong. So wrong. It wasn't until four years ago, when I watched the documentary Vegucated, that I found out how inhumane the dairy industry is. I had no idea! Cows are artificially impregnated at an alarming rate, and after they gave birth, their babies are brutally taken away from them immediately and hooked up to a machine to give their milk to us. I was sobbing watching a farmer drag a newborn calf away from its mama while she screamed and tried to chase after it as they held her back.
I live in Vermont, where the joke is that there are more cows than people. I spoke to tons of small family farms to find out the truth. They all nodded. I was shocked that one very well-known organic farm explained, "The reason we separate the calf right away is so they don't bond. Already you can hear the moms and calves mooing to each other, and it'd be much worse if they stayed together." It made me sick. As a mother of two, my heart ached, and I felt compelled to give dairy up overnight.
Aside from feeling good about not supporting the cruel dairy industry, I had no idea how dramatically my life would improve over the past four years. Here are the amazing health benefits I experienced after going dairy-free.
Are You Eating Enough Protein? Here's What a Dietitian Has to Say
You probably already know that protein is an important macronutrient that can help you build muscle, keep you feeling satisfied, and even help you lose weight. And while everyone's goals are different, you may still be confused as to how much protein you should actually be eating in a day. But whether you track macros or track calories, the guidelines are all about the same.
Registered dietitian and personal trainer Jim White, ACSM, told POPSUGAR that the standard dietary reference for protein intake is approximately 0.8 grams of protein per kilograms of bodyweight. So if you weigh 150 pounds, which is about 68 kilograms, you should eat about 54.4 grams of protein a day.
However, he said most registered dietitians recommend something a little higher, typically one to 1.2 grams of protein per kilogram of bodyweight. So for that 150-pound person, they should eat between 68 and 82 grams of protein a day.
Although this is a standard reference, your target may vary depending on your goals. If you are looking to build muscle, you would want to eat a little more: 0.5 to 0.8 grams of protein per pound of bodyweight. If you want to lose weight, you may want to eat a little less, about 0.4 grams of protein per pound of bodyweight.
Your exact formula for protein may vary depending on your goals. In general, it's best to speak with a registered dietitian or your doctor to find out what works best for your needs.
The 1 Full-Body Strength-Training Move Most People Neglect, According to This Trainer
Image Source: Burst / Shopify Partners
Ready to meet an all-around smart exercise that offers a laundry list of amazing benefits? Great, let's talk about the viking press, a versatile move that Westin's Global Run Concierge Chris Heuisler says is one people shouldn't neglect. The viking press is essentially a kneeling, twisted-overhead press. Here are several reasons you should incorporate it into your workouts, according to Chris:
- It works your butt and core (especially your external obliques).
- It naturally tones your shoulders.
- It moves you transversely.
- It elevates your heart rate.
Sounds awesome, right? Most of your power comes from the transverse (horizontal) plane, making rotational movements especially important in your workouts. For example, a straight jab doesn't generate as much power as a hook would because it doesn't generate as much momentum. But according to Chris, "We don't move like that anymore. If you've ever seen kids move, what they're not doing is what we're doing every day, which is going in a straight path. That's actually to our disadvantage."
The viking press helps combat that as it calls for a complete rotation and lengthens your entire body. "I'm teaching my body how to stabilize in transverse," he told POPSUGAR. "My right glute has to connect to my core to make this work, otherwise if that's off, my stability is off. You have to have stability before you have mobility."
How to Do It
- Begin in a kneeling lunge, keeping your left leg bent in a 90-degree angle and your right leg bent perpendicular to the ground.
- Hold a dumbbell slightly in front of your chest.
- Squeeze your glute, open your hip, and rotate your body to the left side, reaching up for the ceiling.
- Come back down in a slow, controlled movement to the front.
Image Source: POPSUGAR Photography / Nicole Yi
This move can also be completed with a kettlebell by turning it upside down.
Yes, You Can Lose Belly Fat Without Working Out - Here's How
Losing belly fat is no easy feat. It requires you to work hard and pay close attention to your daily habits. You might think that working out for hours on end is the best way to shed excess fat around your midsection, but that's not true. You can lose belly fat without exercising at all, in fact, as long as you make the right choices. Maybe you're injured and physically can't work out or you just don't have as much time to get to the gym as you used to. Either way, here are seven ways you can reduce belly fat without working out.
10 Pounds Left to Lose? Beachbody's Autumn Calabrese Says These 5 Things Are a Must
If you've recently hit a frustrating weight-loss plateau and you're struggling to lose those last five pounds, extra 10 pounds, or stubborn body fat, it can be hard. But it's not impossible! Beachbody supertrainer Autumn Calabrese shares these four tips to lose those stubborn pounds for good.
Stop and Shop Now! All of these Nike Essentials Are on MAJOR Sale
There are just days left of the Nordstrom Anniversary Sale, so it's time to get those last-minute deals immediately! In case you didn't know, a ton of beloved Nike products have been majorly discounted. Whether you need sneakers, leggings, or sports bras, we found the very best steals that should be on your radar. Shop them swiftly!
I Lost Weight and Boosted My Sex Drive - All by Getting an IUD
I woke up on the morning of my 13th birthday with a surprise gift from Mother Nature: my first period. Ever since that fateful seventh-grade year of gangly limbs, training bras, pimples, and braces, I've been on a hormonal roller coaster. One week out of every month brought on waves of cramps strong enough to keep me in bed, nausea and digestive issues, the token monthly breakouts, and mood swings to end all mood swings. My flows were so heavy, I would become lightheaded and extremely fatigued, and I went through super tampons with backup pads on a near-hourly basis. I went on birth control at age 15 to help ease the pain.
After being diagnosed with PCOS a few years later, I learned many of my horrid PMS symptoms could be attributed to the extreme hormonal imbalances taking place in my body. I tried nearly every birth control pill out there in an attempt to regulate my cycle, clear my skin, and calm my symptoms, to no avail. After my sister mentioned she got an IUD, I decided to ask my doctor about doing the same. A year and a half ago I got the Mirena IUD, and I haven't looked back since.
I will be honest: IUD insertion is less than comfortable. I experienced cramping for about a week after, but once the cramps subsided, I never noticed them come back that fiercely again. I can't feel my Mirena, except when I reach for the strings to check placement each month, so I hardly know it's there.
Pound by pound, the extra puffiness I'd gained around my middle from PCOS seemed to melt away.
At first, I continued to get my period monthly, with only two days of breakthrough bleeding in my first three months. As time went on, my flow became lighter and lighter until it stopped all together. Saving money on tampons is now one of the many perks of my IUD, especially when I was used to cycling through a super tampon nearly every hour.
But the biggest benefit of switching to Mirena? I lost weight. Yup - pound by pound, the extra puffiness I'd gained around my middle from PCOS seemed to melt away, and my sweet cravings all but disappeared. This feel-good benefit carried into the next few months, and I eventually adopted the Whole 30 diet and discovered a new way of eating more in line with what my body needs.
The IUD isn't perfect, and everybody is different, so what worked for me may not work for you. I still get some PMS symptoms, and I can anticipate my cycle (even sans bleeding!) like clockwork. I know when to expect my mood changes, my one token monthly zit, and minor bloating. But I no longer experience the loss of sex drive or extreme crankiness I once attributed to my cycle (my partner is more than stoked).
I finally feel like I am more in control of my cycle. No longer am I a slave to the birth control pill alarm on my phone, stopping by the pharmacy every month, and freaking out if I accidentally skip a pill, forget to bring it on vacation with me, or - gasp - drop one of those microscopic suckers into the great abyss that is my fluffy carpet. The IUD suits my lifestyle, PCOS, and lack of desire for children in the near future. For me, anything that helps lighten the load of an awful period is worth celebrating.
Abs Are Built in the Kitchen, but This 15-Minute Workout Will Help You Get There Faster
Is your ab workout beginning to feel a little stale? If so, give it a break and show your core some TLC with this strengthening workout. During this workout you'll be targeting and strengthening all the muscles that make up your core: the tranverse abdominis (your deepest core muscle), obliques, and rectus abdominis. Are you ready to put in work? Let's get started!
The workout:
- This workout is broken up into three circuits. You'll complete every exercise in the circuit and then take 90 seconds of rest before advancing to the next circuit.
- Once you've completed all three circuits, take one to two minutes of rest and repeat for one more round.
- If you're short on time, pick one circuit and repeat it three times.
Related: I'm a Trainer, and This Is the Ab Workout I Do For a Six-Pack
These Popular Millennial Pink Sneakers Are on Sale - Get Them Before It's Too Late!
We all know having a solid sneaker can make or break your workout. But is there such a thing as having too many good sneakers? We vote no. If you're in need of a new pair, we think this Puma Ignite Flash EvoKnit Training Shoe ($60, originally $80) is worth your next purchase. And it's majorly on sale right now!
The stylish pair is part of Nordstrom's mega Anniversary Sale, and it's a top-rated choice. Not only does it look cute, but it's also great for working out. One reviewer even raved, "I have flat feet and have a hard time finding shoes of this type, but these shoes don't make my feet ache." The sock-like sneaker features an EvoKnit upper layer that tightly wraps around your foot for extra support. In addition to its foam sole, you'll feel like you're walking on a cloud.
We love the pink pair, but it also comes in a heathered black shade, if you want something more versatile. At this price, you can get them both! Hurry before your size sells out.
This Is How Long It'll Take For Intermittent Fasting to Work
When it comes to getting healthier and toning up your body, one of the most popular of the countless options out there right now is intermittent fasting (or IF, for short). IF includes several different approaches to choose from, but most involve eating for only a short period of time during the day and/or limiting the amount of calories you consume. The results are apparent to those who've tried the method, but according to the experts, you need at least 10 weeks of following a few basic rules to see any changes.
Read on for more details about how best to make IF work for you, including whether the time of day you're eating has an impact on your waistline and what other benefits you can expect from the method, aside from a lower number on the scale.
jeudi 2 août 2018
These Are the Best Nuts For Weight Loss, According to Dietitians
Whether you're trying to lose weight or just want to eat healthier, nuts are one of the best snacks you can opt for. They are wholesome, nutrient-dense, and packed with protein and healthy fats to leave you feeling satisfied.
"Nuts and seeds can help you lose or maintain weight because they help satiate appetite and steady blood sugars, thanks to their unique makeup; they contain fiber, protein, and healthy fats," Joy Bauer, MS, RDN, CDN, author of Joy's Simple Food Remedies, told POPSUGAR. "Plus, they're a satisfying swap for sugary candy bars and greasy chips, so it's a win-win for your body!"
However, they are also calorie-dense, which means serving sizes and portions are key to incorporating them into your meals and snacks. Although all nuts can fit into a healthy eating plan, there are some nuts that have fewer calories and more nutrients than others. Dietitians agree that these nuts will give you more bang for your buck and help you achieve your weight-loss goals.
These Editor-Curated Health and Fitness Picks Will Help You Enjoy the Last Days of Summer
We're coming up to the last days of Summer, and as excited as we are for all the exciting things Fall has to offer, we can't say we won't miss the barbecues, beach days, and endless sunshine. To celebrate the last few weeks of Summer, we've rounded up our favorite fitness gear, healthy essentials, and nutritious foods to keep you on the healthy path. Read on to see our picks for the month!
Related: Cozy Up to These 6 Drinks ASAP If You're Trying to Lose Weight
The Best Cardio For Fat Loss, According to a Trainer
We've discussed before how weightlifting is a crucial component to strengthening and losing weight, but now let's shift our attention to cardio. Cardio is another essential part to the equation that can promote results and help you build endurance. Additionally, "Regular cardio is a great tool to help put your body at a caloric deficit," Ridge Davis, a personal trainer in West Hollywood, CA, told POPSUGAR.
When it comes to shedding fat, Ridge has his clients incorporate HIIT and LIIS into their training programs. "I like to do both forms of cardio as a finishing component of my client's program," he said. "However, LISS is done after high-intensity strength-training sessions such as a lower-body training session. HIIT is great to do after an abs and upper-body weight-training session."
HIIT vs. LISS
High-intensity interval training (HIIT) consists of short bursts of activity with shorter rest periods in between. According to Ridge, it's an excellent way to burn fat throughout the day, including post-workout. On the other hand, low-intensity sustained state (LISS) is any cardio-based activity that's performed at a low intensity, but for typically 30 to 60 minutes. Examples of LISS activities include using the rowing machine or elliptical.
For fat loss, Ridge recommends performing cardio a minimum of three days a week and five days max.
Studies Prove That Showing Gratitude With a Simple Card Is More Powerful Than You Think
Think back to the last time you sent out a handwritten thank-you card. In the technologically advanced world we currently live in, this is not a common occurrence. But studies show that the simplest of cards actually have a much more powerful impact on people than we might think. Amit Kumar at the University of Texas at Austin and Nicholas Epley at Booth School of Business at the University of Chicago conducted studies and published their results in Psychological Science, finding that "expressing gratitude might not buy everything, but it may buy more than people seem to expect."
In other words, showing someone gratitude in a simple card can evoke some pretty strong feelings in another person. The study's authors tracked hundreds of participants who were asked to write a thank-you note to someone they felt gratitude toward. They then documented how these individuals felt sending the letters and receiving them as well.
Apparently, the folks who sent the thank-you letters significantly underestimated how positive the recipients would feel after reading the notes. Similarly, they vastly overestimated how uncomfortable their friends or family would feel when they read the letters and how incompetent their thank-you notes would sound. These misguided feelings are exactly what prevent us from engaging in a "powerful act of civility" that could actually be a game changer for a friendship or a relationship.
"If people engaging in prosocial actions are more concerned about competence than those benefiting from them, then our experimental results should be just one example of a broader tendency," the researchers said. So if you're on the fence about writing a thank-you note to someone and you perhaps feel awkward about it, get over your fear and just send it! It will do much more good than you can possibly imagine, and you just might make their day.
If you don't know where to start, consider signing up with the greeting card subscription service Blink from Mendokino, which allows you to send unlimited authentic, heartwarming notes from your phone or computer for just $8 a month. You start by entering your personal handwriting into your phone where it's stored in your account. Later, when you want to choose a card for someone - thank you, congratulations, happy birthday, etc. - you can type out your personal message and Mendokino will write that message in your personal handwriting (in ink!) onto the card and mail it straight to the recipient. That means you never have to go to the store to buy a card or visit a post office again in order to send a special card to someone you love. And judging by this study, this will be worth every penny!
This Is the Worst Thing You Can Do If You're Trying to Lose Body Fat and Build Muscle
Regardless of your fitness goals - weight loss, building muscle, becoming faster, growing a bigger booty - there's no magic pill or express lane for achieving results quick. As a personal trainer, my main goals are to educate people on how the human body works, help them become more functional, and help them achieve their fitness goals.
My experiences as a Division 1 All-American sprinter, group instructor, and personal trainer have revealed this: a common misconception people have about losing fat and building muscle is that they should focus on spot reduction.
What Is Spot Reduction?
Spot reduction is the false belief that you can do isolated exercises to target a specific muscle (i.e., triceps, inner thighs, lower belly) and, as a result, lose fat in that area. Small muscle fatigue may leave your muscles feeling shaky, but ultimately it isn't improving your overall fitness, which is needed to lose fat.
Does Spot Reduction Work?
The short answer is no, spot reduction doesn't work. If your primary goal is to lose body fat, spot reduction won't work because you're targeting small muscles. There's nothing wrong with wanting to lose fat in your arms and build muscle, but doing countless triceps dips won't work. If you're already relatively fit and don't have much fat to lose, spot-toning - developing a particular muscle or muscle group - can help you see more muscle definition.
What Should I Do Instead?
Instead of obsessing over a "problem area," focus on training your entire body. This will help improve your overall strength and health, and you'll achieve the results you're looking for a lot faster. To improve and enhance your physique, don't focus on tiny muscles like your triceps - think bigger. Doing big, compound exercises recruiting multiple muscle groups at once will allow you to elevate your heart rate, burn more calories, and improve your coordination. Exercises like squats, deadlifts, lunges, bench presses, bent-over rows, and pull-ups are all great exercises to do if you want to burn fat and build muscle.
This Drink Is Commonly Used For Children, but I Always Drink It After Strenuous Workouts
If you don't have children or little kids in your family, you've probably never heard of Pedialyte. I'm going to let you in on a little secret of mine: Pedialyte is the sh*t. For the longest time, I thought that Pedialyte was only used by parents with children who were experiencing explosive diarrhea and dehydration as a result. Little did I know Pedialyte also doubles as a recovery drink.
I was introduced to using Pedialyte as a recovery drink by my collegiate track and field coach, and since that day, my life has forever changed. Don't get me wrong - I love Gatorade (especially the lime cucumber flavor), but sports drinks have been known to have high amounts of added sugar in them. Some of the added sugars will provide energy to fuel your muscles when consumed during exercise, but whether or not they're good for you depends on the amount you're drinking, how vigorously you're training, and how much sugar is in the drink.
| Brand | Serving Size | Calories | Total Sugars | Potassium | Total Carbohydrates |
|---|---|---|---|---|---|
| Pedialyte Classic Liter (mixed fruit) | 360 mL (one bottle) | 35 | 9 g | 370 mg | 9 g |
| Gatorade (fruit punch) | 591 mL (one bottle) | 140 | 34 g | 75 mg | 36 g |
| Powerade (mountain berry blast) | 591 mL (one bottle) | 130 | 34 g | 60 mg | 35 g |
It's a great option post-workout because it helps replenish fluid and electrolytes lost from sweating and dehydration. I don't have it after every workout, but on the days that I go HAM, I always make sure to have some in my gym bag. You don't have to get crazy with the concoction, either - buy the powder packets (best for traveling) and mix with water or buy the liquid form.
Pro tip: not only is Pedialyte great to supplement with if you're sick or after intense workouts, but it's also great for hangovers. It won't completely cure your hangover, but you'll be able to replenish your body with fluids and minerals lost to dehydration and vomiting.
Ashley Dropped Over 120 Pounds Doing This Twice a Day, 3 Times a Week
After a breakup, many people find going to the gym becomes a kind of therapy to boost their confidence, help them through feeling sad and lonely, and mend their broken heart. That's just what happened to Ashley Foster, 27 years old, and aside from healing after being heartbroken, she lost an astonishing 122 pounds. Keep reading to hear her inspiring transformation story and to see her incredible before-and-after photos.
A Trainer Says This Is How Many Squats You Should Do Each Day For a Bigger Booty
Knowing the right exercises for a rounder backside is only half the battle, because you can't achieve booty gains without consistency. It also helps to know how often you should be working out your butt to see a difference in shape and size. Luckily, the answer is totally doable. Clarence Hairston, Ignite master trainer, NASM certified personal trainer, and AGM of Fitness at The Bay Club Company, told POPSUGAR that "women who are trying to build fuller glutes should start with 50 bodyweight squats a day."
And you don't have to complete all 50 in one set. Clarence says you can split them up in ways that best fit your schedule. Once you've got the basics down, start adding weights and resistance, and try other squat variations and lower-body exercises. "Most importantly, don't stop challenging yourself and you'll see the results," he said.
Lastly, just like any other body transformation, growing a bigger butt also requires changing your diet. You'll want to increase your caloric intake as well as your daily amount of protein. Combine all of these tips and continue to challenge your body as you go!
5 Reasons Anal Sex Might Be Painful For You
Back to Basics: This Fundamental Workout Will Help You Strengthen at Any Level
Introducing strength training into your workouts can definitely seem like an intimidating move, but there are plenty of ways to ease into this new part of your fitness journey. For one, you don't have to jump straight into barbell work. Strength training encompasses bodyweight exercises that can also be enhanced with dumbbells. To help you narrow down your routine to the best beginner moves, Corey Phelps, nutrition expert, NASM personal trainer, certified BASI Pilates teacher, TRX and Spinning instructor, and creator of the fitness app Cultivate365, shared a strengthening workout that can help any level master fundamental movements.
Corey's biggest recommendation: "Keep it simple, start small, and build from there," she told POPSUGAR. "If you do too much in the beginning, you may end up overly sore, which can be discouraging and ultimately hinder you from keeping a consistent schedule."
Her workout below targets major muscle groups and serves as a helpful way to measure your progress. Once you're able to complete 15 reps with ease, it's time to move onto heavier weights.
The workout:
- Squats
- Walking lunges
- Shoulder presses
- Bicep curls
- Overhead triceps extensions
- Reverse abdominal crunches
Complete 10 to 12 reps for each move for a total of four sets. Not challenging enough? Increase your reps to 12 to 15 for a total of five sets.
See the moves ahead!
The Ultimate Guide to the Best Exercises to Help Reveal Your 6-Pack
Your six-pack is on its way! The important thing to remember is that, as Jillian Michaels has said, "You can't spot-reduce fat." You need to lose overall body fat to reduce your belly fat so you can show off your amazing abs. You can do this through diet and cardio, specifically HIIT workouts. While you're on your journey to get leaner, you still want to include these effective ab exercises to strengthen your core, and once your belly looks slimmer, you'll reveal your sculpted abs.
Get Sexy and Sweaty With The Fitness Marshall's Latest Dance Video to "Bed"
Nicki Minaj and Ariana Grande brought the heat in their latest collaboration, "Bed" (watch their sultry video here), and now you can unleash your sexy side to a dance cardio workout set to the song. The Fitness Marshall shows us how to work in his newest routine, which features squats, body rolls, and a whole of fierce.
"This sexy cooldown will get you HOT and bothered," TFM told POPSUGAR. "This dance is perfect for beginners and veterans alike who just want to have a good time and feel sexy in the their brand new Egyptian cotton sheets (watch the video, you'll understand)."
See his moves above!
Our Editors Rounded Up the Year's Best Running Shoes - Shop All 53 Pairs!
If there's one universal gym essential, it's a great pair of sneakers. They're not all created equal, and different people want different things from a shoe. Whether you're looking for a pair that's super supportive, has a sock-like fit, or just looks really good on your foot, we found the pair for you. Just keep reading to shop all 53 pairs!
Cannabis 101: Everything You Need to Know About Weed
As marijuana use continues to become legalized around the country (and most recently, Canada), it's no wonder a rising number of adults are open to learning more about it. Gone are the days when one used to just ask their dealer for "whatever you've got." Modern cannabis has grown to encompass hundreds of unique strains that come in a variety of consumption methods and doses that fit the needs of every type of consumer. But all this comes with some required knowledge, like the difference between a sativa and indica, for example. If cannabis has recently piqued your interest, read on to get fully educated ahead.
Where is recreational marijuana currently legal?
- Alaska
- California
- Colorado
- Maine
- Massachusetts
- Nevada
- Oregon
- Washington
What's the difference between a sativa and an indica strain?
Think of sativas as your daytime weed; great for being active and social. Indicas on other hand are ideal to ingest before bed, as they generally make you sleepy, or for a relaxing night in. Hybrids offer the best of both worlds, although there are sativa-dominant hybrids and indica-dominant hybrids, as well.
What forms does cannabis come in?
- Flower/bud - for smoking or vaping
- Hash oil cartridges - for vaping
- Edibles (cookies, chocolates, chips, infused beverages, etc.) - for consuming
- Hash or wax (cannabis concentrates) - for dabbing (heating on a hot surface)
Weed can also be infused in a variety of products including bath salts, lotions, and salves.
What's the best consumption method for beginners?
I always recommend newbies to smoke or vape for their first time because the effects are instant and therefore easier to gauge. Edibles can take 30 minutes to two hours to kick in, which often results in impatient overdoses. Edibles are also more difficult to measure unless they come in the form of low- and precisely dosed chocolates or gummies. I'd also stay away from bongs for your first go.
How much should I smoke/eat?
Always, always start low and go slow. See how your body reacts after one hit and wait about half an hour before taking your next puff. Most strains range between 18 and 22 percent THC, but you may want to look for varieties ranging on the lower end with noticeable amounts of CBD. As for edibles, start around 2 to 5mg THC.
What's the difference between THC and CBD?
There are a hundred-plus cannabinoids found in the cannabis plant, but the most well-known are CBD and THC. THC is responsible for making you feel "high," while CBD is nonpsychoactive (at least in recommended doses) and counteracts some of THC's adverse effects such as paranoia. Together, they produce that euphoric and relaxing high we enjoy.
What is CBD oil?
It's a cannabidiol (CBD) extract that's most popularly taken orally in the form a tincture. It doesn't have a mind-altering effect (unless you take more than the recommended dose) and is known to help with anxiety, sleep, pain, and epileptic seizures. It's all-natural and safe and legal as long as its packaging specifies that it's "hemp-derived." You also don't have to worry about CBD showing up on a drug test, either. Although CBD oil is most popular, it can also be enjoyed in the form of vapes, topicals, and edibles.
What will I feel when I'm high?
It really depends on the strain and the individual, but you can expect to feel all or some of the following: uplifted, euphoric, giggly, hungry, sleepy, relaxed, calm, and/or creative. You may also notice pain relief. Additionally, I always recommend that people smoke or ingest weed in a safe space with people they're comfortable with, as some adverse effects can include paranoia and anxiety.
What should I do if I get too high?
Don't worry - this happens to even the most seasoned stoners. Taking CBD has shown to be effective in reversing the adverse affects of THC, but if you don't have any CBD readily available, the most important thing to do is to get as comfortable as possible. Take deep, slow breaths and reduce any stimuli (turn down/off music, TV volume, etc.), or look for a quiet space if you're not at home. Being in crowded settings can induce more anxiety, so try to remove yourself from hectic situations. Unfortunately, the only thing you can really do is ride it out or sleep it off.
What are the benefits of cannabis?
The number of cannabis's medicinal benefits is endless, but here are the biggest, to name a few:
- Antiepileptic
- Antianxiety
- Antinausea
- Pain relief
- Anti-inflammatory
- Sleep aid
- Antispasticity (generally for multiple sclerosis)
- Antipain (nociceptive, neuropathic, and central)
Is marijuana addictive?
Smoking weed once or a even a few times will not result in an addiction. When we consulted a neuroscientist, Josh Kaplan, PhD, about the risks of regular usage, he shared that cannabis dependency is possible but not common. Around 10 percent of users become dependent from frequent consumption, but only rare cases of "true cannabis addiction" have been reported so far. But it's also worth noting that the risk is increasing as modern products contain more THC. One group that shouldn't use cannabis is adolescents, as cannabis use can impact their cognitive development.
Are there any health risks that come with marijuana consumption?
The long-term consequences of cannabis on cardiovascular risk are still unclear. According to Dr. Kaplan, "High amounts of THC may have negative long-term consequences on the heart by promoting plaque development" - however, "CBD seems to be protective against this." Additionally, these tests were conducted with synthetic versions of THC, which are often stronger than the THC found in cannabis. Marijuana smoke does contain carcinogens and cocarcinogens, but it has far less risk for lung complications compared with cigarettes, and the risk can be improved once you stop. Additionally vaping has shown to be less harmful than smoking as vaporizers heat instead of burn, though there are limited studies.
13 Reasons Why You're Bloated All the Time, and How to Cure It Instantly
It's hard to feel confident rocking your fitted workout tank, crop top, or bathing suit if your belly is superpuffy. If you suffer from extreme, inexplicable bloating, avoid these common mistakes.
I Experienced a Crystal Light Bath, and Here's What Happened
When I got the opportunity to experience a crystal light bath treatment, I had no idea what to expect. Would there be water? Would I be showered in amethyst? Ouch. To answer both those questions, the energy-healing treatment involved crystals, color, light, and vibration - and neither of what I had originally anticipated. I met with Mytrae Meliana, a sound and energy healer and a women's empowerment teacher, in a beautifully lit room in San Francisco's Marina district, where I received my first crystal light bath. Before I climbed onto a comfortable massage table, I was instructed to set an intention and to let it go. I then spent the next 45 minutes with my eyes closed as a crystal-pronged apparatus stood over me.
The machine was quiet, but its colorful lights flickered throughout the treatment. Mytrae explained how crystals can amplify intention, thought, and emotion, and that by the very end of my session I would feel restored and at peace. Unexpectedly, I quickly fell into a deep sleep, which is apparently very common. Though everyone's experience varies, some report feeling tingling sensations or emotional release.
According to Mytrae, who was introduced to this work by a spiritual healer from Brazil in 2009, a crystal light bath can have the following benefits:
- It can cleanse, rejuvenate, and align your chakras.
- It can clear and balance your energy field.
- It can heal you on an emotional, mental, spiritual, energetic, and karmic level.
- It can provide you with insight, guidance, and soul perspective.
- It can restore balance, harmony, joy, and peace.
- It can build and evolve your crystalline.
The apparatus featured seven polished Vogel quartz crystals and are set to suspend above your seven chakras, or energy center. "Vogel crystals, cut to the teachings of Marcel Vogel, are specially cut to attract, amplify, and transmit the Universal Light Force into your energy fields, including chakras and meridians," Mytrae told POPSUGAR. Vogel was a research scientist who worked at IBM for 27 years, where he realized that crystals have the ability to amplify energy fields. But long before then, crystals had been used for ages by shamans and healers and continue to be used for healing today. "Our body is 90 percent water, which is crystalline in nature - there's a direct resonance," Mytrae said. And because crystals can absorb and emit energy, they're able to help release anything that wasn't originally part of our "cellular blue print."
The seven chakras' functions include:
- Grounds and centers.
- Deals with sexuality and creativity.
- Deals with power and will.
- Relates to the heart, love, empathy, and compassion.
- Relates to communication and self-expression.
- Relates to insight and intuition.
- Connects to spirit.
The experience is meant to serve as a release. Whether your energy blocks are caused by stress, environmental toxins, or emotion or mental distress, a crystal light bath is said to promote better energy flow between your body and the universe. And because it helps broadcast your intention, Mytrae says that it can be great for creating new opportunities and connections.
When I woke up, I definitely did feel recharged from my power nap. Though I didn't feel a noticeable difference by the end, the point of the treatment is to help you renew. So many of us are in need of a break from our busy lives that sometimes, a crystal light bath is exactly what we need to achieve a restful experience.
I'm a Trainer, and These Are My 16 Favorite Ab-Sculpting Exercises
As a trainer, one of the most common areas my clients and friends always want to strengthen and tone is their abdomen. I wouldn't be doing my job if I didn't let them - and all of you - know that spot reduction won't help you lose fat and build muscle anywhere, especially in your stomach.
It's also important for me to remind you that ab workouts alone won't transform your stomach. As annoying as it may be to hear, "abs are built in the kitchen." Better yet, ab visibility is built in the kitchen. It's going to take a combination of clean eating and the right workouts (I prefer high-intensity exercises to burn fat) to begin to see a change in your abs.
The options of exercises to strengthen and sculpt your core are endless, and these are my favorite to program into my clients' and my own workouts. Make your very own ab workout by choosing four to six of the following moves, completing each exercise for 30 seconds each for a total of four rounds.
Harry Potter Fans Will Love This Hot Topic Merch So Much, It's Almost Riddikulus
It's clear Potterheads can't get enough of spellbinding merchandise, so Hot Topic released a captivating Harry Potter collection that's sure to sweep even the most stubborn Muggles off their feet. The clothing line features a variety of styles inspired by some of our favorite characters and moments from the books. A Weasleys' Wizard Wheezes dress? Why didn't we think of it sooner?
If full-on outfits aren't the way you like to express support for your fandom, never fear - Hot Topic's collection also includes subtle Harry Potter-themed jewelry and home decor. Shop some of our favorite picks ahead. We solemnly swear they're worth peeking at.
The Grey's Anatomy Guide to Seattle - For True Superfans Only!
Chances are, if you're a fan of Grey's Anatomy, at one point you also considered a trip to Seattle, Washington. I've got you covered. While there may be no official tour for Grey's fans, here is a guide for must-see sites to save from photo-ops at exact filming sites to locations inspired by scenes from the drama (because, unfortunately, Joe's Bar does not exist). When you're ready, go beyond the screen and book your next trip to experience this iconic city in real life!
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