Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
samedi 6 octobre 2018
That Instant Bond When You Give Birth? Nope - My Baby Was a Stranger
If you're a mom, there's a pretty good chance that the day your baby was born is one that is forever seared into your memory. Most moms I know will talk about that moment when they met their baby for the first time. You know, that moment when you finally meet the person who's been inhabiting your body for the better part of a year, and your heart pretty much bursts out of your chest. The moment when you're completely overcome with love and joy, the likes of which you've never known before. You know what I'm talking about, right? No? That's OK. Neither do I. When my daughter was born, that wave of inexplicable love didn't wash over me. There was no immediate and unbreakable bond between us. My daughter was a complete stranger.
I was sure that something was wrong with me, and I agonized over the fact that this feeling everyone told me I would have hadn't come.
It wasn't that I hadn't been excited to meet her. I wanted nothing more than to be a mother, and after years of trying along with a handful of failed fertility treatments, I was ecstatic when I finally learned that I was pregnant. I was even more excited when I found out that I was expecting a little girl. I spent the months of my pregnancy planning, shopping, decorating, and dreaming of what life would be like when we finally welcomed our baby. I also looked forward to this rush of unconditional love that I was supposed to experience, and on the big day, when it didn't come, I was beside myself with an ugly mix of worry and guilt.
The day she was born wasn't without emotion. In fact, it was riddled with it. I was nervous on my way to the hospital, excited when they were prepping me for the OR, calm once I got in there, elated when I heard her first cry, and awestruck by the sheer perfection of such a tiny human. But there was no rush; no wave of love so great or so intense that it manifested itself as physical pain in my chest. There was no great bond when we locked eyes for the first time. I was sure that something was wrong with me, and I agonized over the fact that this feeling everyone told me I would have hadn't come. My joy was momentarily replaced by guilt over the fact that this perfect, tiny human was a perfect, tiny stranger. I hoped that maybe, if we took some time to get to know one another, then everything would be OK. And that's exactly what happened.
I can't pinpoint the exact moment when it happened, but . . . eventually . . . that bond and wave of love did come. And now, four-and-a-half years later, it washes over me countless times a day. Unsolicited hugs, kisses, and just watching her live her life fills me with a type of love I never thought possible. I know my daughter, and I know that I would go to the ends of the earth for her.
Looking back, there was nothing wrong with me. Nor is there anything wrong with the countless other moms who don't feel an instant connection to their baby. Every mom, every baby, and every experience is different, and different is OK. I promise it will come, and I can assure you that you're doing better than you think you are.
13 Horror Films That Won't Scar Your Tweens For Life
As a Certified Wimp™, there are only a few scary movies that I can really handle watching to ensure I don't spend the next week having nightmares over a film's plot. However, I was forced to watch tons of horror movies as a kid at sleepovers and birthday parties, because it's apparently some kind of rite of passage as a tween and teen to sit through scary movies with friends and not completely freak out (which I never once succeeded at, for the record).
Whether you're a horror film buff or not, you may have a budding scary-movie-lover on your hands (or just a kid who wants to watch all of the movies in various Halloween movie marathons on TV without really knowing what they're getting into). To ease your 9- to 13-year-olds into scary movies, there are a handful of classics and a few newer horror films that have just the right amount of fright - there's nothing too terrifying, but nothing too childish on this list. (You know your kid best, so before watching some of these films, you may have to consider what your child can handle, despite the age each film is considered appropriate for.)
Read ahead for 13 scary movies that are perfect to pop on at your tween's next sleepover, during a Halloween party, or on your next family movie night (and check out this larger list of Halloween movies for kids of all ages).
16 Ways to Spend That Precious and Essential Kid-Free Time
Motherhood is hard. The emotional and physical toll being needed 24/7 takes on you can cause some serious burnout. I love spending time with my kids, but moms need kid-free time just as much as kids need independent playtime. But when you do manage to carve out some time to yourself, it's essential to not think about that endless to-do list, and instead focus on your needs. Whether it's a night out with friends, checking yourself into a hotel for the night, or just taking a quiet bath - do whatever it is that helps you feel human again. And if you're a little stuck for ideas, keep reading for 16 things you can do to recharge.
I Put My Marriage Before My Kids, Because Their Happiness Depends on Ours
My parents were married for over 25 years before my dad passed away. It sounds sweet, right? Living out the whole "'til death do us part" part of your vows. But it wasn't necessarily 25 plus years of marital bliss. Growing up, I remember more screaming matches than conversations, more door slams than jokes being cracked, and more crying than laughing. I remember worrying about having friends over for fear of being embarrassed by one of their brawls. And even at the very end, as my dad was dying, it was evident that my parents didn't like each other very much. I would never say that I had a bad or unhappy childhood, but it was, at times, stressful. And for that reason, I make sure to put my marriage first, even before my children. Their childhood and their happiness depends on it.
We're the parents, and we make the decisions. And usually those decisions are based on what's going to be in the best interest of our marriage.
My husband and I were married for almost six years before our daughter entered the mix. For years, I thought we had waited too long before having children. But now, I realize it was for the best. We were 24 and 25 when we got married; not children by any means, but we still had a lot of growing up to do. We'd dated for almost four years before getting married, but didn't move in together until after our wedding, so it didn't take long before we realized that there was a whole new set of kinks that had to be worked out. Some of those kinks were small and quirky, while others were more serious and actually threatened our marriage. And, most importantly, we hadn't really learned how to work through our disagreements. When we would argue, which wasn't all that frequent, my husband didn't want to talk much about it, whereas I wanted to talk it to death. So each of us would sit there in silence, letting things fester. And the longer he went without talking, the more infuriated I became. Eventually, all hell would break loose and our argument turned into a days-long fight, and neither of us was willing to yield. On top of our not knowing how to communicate effectively, those first years of our marriage were riddled with tragedy: one death after another in both families and then an infertility diagnosis that nearly broke us for good. If we had brought a baby into the mix before we had fixed the problems in our marriage, things would have almost certainly gone downhill fast.
About five years into our marriage, something happened. Everything got quiet. At first, I thought we were entering a real calm before the storm, but then all of a sudden, we figured out that the best way to approach things was together. It was something so painfully obvious, yet we had somehow missed it in the midst of everything going on around us. Once we figured this out, it was like magic. The dark clouds lifted, we fell in love all over again, and everything finally started falling into place. And when our daughter was born the following year, she only made things better. Growing up in a house that was in turmoil on a fairly regular basis, I knew that I wanted the opposite for my daughter. I also knew that that was only possible if my husband and I had a strong marriage that we put before our children.
Keeping our marriage strong is something we are constantly working on. We make it a point to date one another. We routinely put our phones away and talk about things other than our children (we now have three). And when it comes to our kids, we've set some nonnegotiable rules (much to their dismay at times) for the sake of our marriage.
For starters, they're not allowed in our bed. Ever. I've gotten some backlash for this one, because people say, "What if they're scared?" But, sorry not sorry, our bed is sacred. Another thing we don't budge on? Time to ourselves. Whether it's an actual date night or just some time to sit down together and talk uninterrupted at the kitchen table, we carve out time and space where our children are not to be included unless there's an actual emergency. And if something comes up that we can't successfully talk through, then we'll sit down with an objective third party: a marriage counselor who is wonderful at helping us see things from the other's point of view. And finally, we don't let our children dictate any decisions we make for our family (other than choosing the movie for Friday family movie night). We're the parents, and we make the decisions. And usually those decisions are based on what's going to be in the best interest of our marriage: what is going to keep us sane versus what is going to make them happy in that moment.
We love our children unconditionally, which is why we put our marriage first. Obviously, if it ever came down to saving one of us, my husband knows that he'd better save our children instead of me. But we know that if we're unhappy, they're going to be unhappy. Are there hiccups sometimes? Or course, because no marriage - and no family - is perfect.
Very recently, my daughter drew a picture of my husband and me. She drew us hugging with huge smiles and put a heart around us, and then decorated the page with more hearts. She's 4 and did it in pen. Of all the pictures she's ever made for us, this one is my favorite, because this one lets me know that in spite of all the mistakes we're undoubtedly making as we stumble through this whole parenting journey, if that's how she sees us, then we're doing something right.
New Study Finds Some BIG Behavioral Benefits to Kids Who Attend Daycare
If you send your child to daycare - and, more specifically, if you ever feel guilty about sending your child to daycare - you are going to love the results of a new study out of France.
Among other findings, researchers discovered that children who attended daycare before the age of 3 were more social than children who did not. Although such strides in socialization might be expected from daycare, what was more surprising was that these children were also better behaved than kids who were raised by a nanny or a stay-at-home parent or family member.
The study, created by Sorbonne University and published in the Journal of Epidemiology and Community Health, tracked the emotional well-being and development of nearly 1,500 children from when they were born until they turned 8 years old. During that time, parents were tasked with filling out surveys about their children's behavior and mental health as well as their childcare status in their first three years of life.
And the positive impact wasn't just evident during the early years in which the children attended daycare. These kids were also more likely to see a long-term effect on their development, exhibiting fewer behavioral and social problems into early adolescence.
"Access to high-quality childcare in the first years of life may improve children's emotional and cognitive development, prevent later emotional difficulties, and promote prosocial behaviors," Dr. Maria Melchior, one of the study's authors, said of the findings.
And although this certainly doesn't mean parents with babies at home should switch up their childcare structure, it is another reason for parents of daycare babies to feel good about the choice they made.
The Best Gifts For Kids and Tweens Who Love Music
For many children, a love of music starts at a young age and grows with them. Encourage this budding interest and help them hone their already-developing skills with holiday gifts that revolve around this fantastic hobby. From age-appropriate instruments, toys, and exciting DIY projects to must-have Bluetooth speakers so they can listen to their favorite tunes no matter their location, these are the ultimate gifts for your musically inclined kiddo this holiday season.
15 Retro Toys That Have Lasted the Test of Time
There is something almost magical about coming across an old-school, classic toy. With the gifting season upon us, let's take a nostalgic trip through time to find some of the most popular toys from back in the day that are still on the market.
Sometimes I Drink Wine While Breastfeeding, and I Don't Feel Bad About It
When I saw the viral photo of Jessie James Decker enjoying a glass of wine while breastfeeding, I wanted to clink glasses with her. Because like the celeb mama, I, too, sometimes drink a beer or a glass of wine while nursing my son. Also like Decker, I won't apologize for it.
If I tried waiting to relax, unwind, and enjoy some "me" time with an ice cold beer, I'd be waiting for a year.
I know mixing booze and breastfeeding isn't cool when you do it to excess. I'm talking about sipping one beer or a small glass of wine, and that's it. I don't follow that up with the rest of the bottle. And here's the thing: studies show very little alcohol passes into your breast milk. Admittedly, there is some that does get into the milk. Still, it's not as if the wine is passing from my lips directly into my baby's. My body has to process the alcohol first. Since this takes hours, it seems safe to imbibe while I'm nursing.
Also, I'm breastfeeding around the clock. My son is one hungry little dude! There is almost nothing I do while not breastfeeding. I make my other kids meals with my baby attached to my boob. I have my meals with him attached to my boob. My husband has had to hand me my son into the shower for me nurse him because the baby couldn't wait another second. If I tried waiting to relax, unwind, and enjoy some "me" time with an ice cold beer, I'd be waiting for a year.
And I understand why the photo of Decker and the idea of drinking and breastfeeding is alarming to some people. Obviously, babies and alcohol aren't a match made in heaven if you aren't mindful. But in my view, Decker's brave picture showed what the day-to-day reality of having an infant looks like. And can we please acknowledge that whether a mom has a glass of red on a given night is not the measure of a good mother? I know I'm a devoted mom. Breastfeeding my son is the top priority in my life. I schedule my entire day (and night!) around his feedings. I drink tons of water to keep my production up, and I'm committed to eating and exercising to stay healthy for him.
So I'm not going to apologize for kicking back with an adult drink now and again, baby on the boob and all, and no other mom who sips an occasional Chardonnay while suckling her offspring should feel bad either.
Editor's Note: This piece was written by a POPSUGAR contributor and does not necessarily reflect the views of POPSUGAR Inc. Interested in joining our POPSUGAR Voices network of contributors from around the globe? Click here.
Dear Baby, After Our Loss, Your First Christmas Means So Much More
To My Darling Baby Before Your First Christmas,
There were so many things I dreamed of doing with your sister. Taking her to the beach, singing to her, showing her what the color blue looks like. I also looked forward to her first Christmas. Hanging up her stocking, watching her watch the lights on the tree, including her in our family Christmas card. It breaks my heart that we will never get to do those things with her, because as I've already told you (not that you understand yet), we lost your sister while she was still in Mommy's belly.
The days after we said goodbye to her and every hope we had for her future were hazy and dark, and before I knew it, Christmas was upon us. As you can imagine, my love, the holiday season was very, very sad for me, your daddy, and your sisters. We wanted to make the holiday about honoring your angel sister, though, so we decorated a tree for her. But I didn't want any presents. And I couldn't wait for all the revelry to be over - the holiday parties, people wishing me a merry Christmas. I didn't feel merry. I just felt sad and hopeless. So hopeless that we couldn't even spend Christmas at home and had to go on a trip to spare ourselves some of the pain.
Then, by some miracle, you came into our lives. You, this beautiful, special spirit that lifted me up and gave me a reason to think things could get better. Now that you're in my arms, I find myself looking forward to Christmas again instead of dreading it. Even though I never thought I'd be in this place, I can't wait to hang up your stocking for the first time, see your reaction when the tree is lit up, and photograph you for the family holiday card. I can't wait to dress you up in Christmas pajamas, sing you holiday songs, and wrap too many gifts for you.
Sure, somebody will still be missing this Christmas. Your sister's absence will always be felt, at the holidays and all other times of the year. And yes, I might cry and feel sad and think about her when we're decorating the tree and opening gifts on Christmas morning. But I want you to know, my sweet baby, if you see Mommy smiling over in the corner of a holiday gathering, it's because of you. If you see Mommy laugh at a time I would have otherwise sobbed, like when we're unwrapping ornaments I wanted to show your sister, it's because you're here to see them.
Because of you, my child, this Christmas will be full of joy. Because of you, our family can reclaim the holiday as a celebratory time. Because of you, I want to decorate the house and go Christmas shopping and bake cookies. I want to hear Christmas songs on the radio and receive friends' holiday greetings. For all of this and more, I am forever grateful to you. You've lit up my world like a shining Christmas star. You are what the holiday season is all about: love, joy, acceptance, forgiveness, and peace.
Always,
Mom
Not a Trick: 15 Healthy and Adorable Halloween Treats
The thought of the highs and lows a child gets from binging on Halloween candy is enough to put the scare in any parent. But kids don't need to succumb to sugar's roller coaster ride. Though a few pieces of candy on Halloween night are almost non-negotiable, we've rounded up 14 healthier Halloween goodies that are not only adorable, but are sure to be a treat.
33 Gifts Your Mom Will Love So Much, You Won't Even Need a Receipt
Every year during the holiday season, finding a Christmas gift that my mom will actually like is quite literally my top priority. After all, is there really an appropriate gift for the woman who gave you life? Probably not. But regardless, I always feel that need to get her the perfect little something. If you tend to get stuck for ideas once the holidays roll around, have no fear. We've rounded up some of the best presents for moms that hit every price point and interest.
Scroll through to see some of our favorite gift ideas that your mama is sure to adore.
This Woman Reveals the Actual Reason Moms Are So Exhausted, and Wow, She's 100% Right
Amy Weatherly, a mom and blogger, wanted to do something nice for her son's teacher and stopped by Target to pick up a few bouncy balls to donate to his classroom's "treasure chest." After having her son pick out a few options, Amy considered texting his teacher to ensure that when it was his turn to pick out a prize from the chest, he got the basketball bouncy ball that he wanted. But rather than whipping out her phone, she had a revelation: maybe she should just let her son learn the valuable lesson that sometimes you get what you get, and you don't get upset. In a now-viral Facebook post, Amy explained that the back-and-forth involved with these decisions is why moms are so tired - and she's definitely onto something.
"My initial reaction was to text the teacher and ask her if she could hold one for him," Amy wrote. "After all, he helped pick them out, so he kind of deserves to get the one he wants, right? But then the other half of me thought 'No, you'd better not.' He needs to learn to be happy with whatever he gets. He needs to learn that you get what you get and you don't throw a fit. And you don't need to be interfering in his life anyways."
"And then it dawned on me: This. This is why moms are so exhausted."
Amy finally realized that the mental gymnastics required to analyze what's best for your kid is truly what does parents in at the end of the day.
"And then it dawned on me: This. This is why moms are so exhausted," she said, adding that, "Yes, we chase kids. Yes, we clean up after them like the guy scooping up poop behind the horses in the parade. But I don't believe that's the true source of our exhaustion. I believe it's this dance, this teetering back and forth between trying to walk this very, very fine line of what is right and what is wrong. What is black and what is white. What is good for our kids and what is even better."
And if you're one of the moms and dads who are constantly weighing the options in terms of raising your kids, Amy has a message for you: go easy on yourself.
"I can only tell you this: you're doing a good job," Amy wrote. "You're doing a hella good job . . . They're going to be fine, and so are you. Sometimes you'll miss the mark, sometimes you'll be off by a few feet, or even a few hundred."
41 Crocheted Newborn Costumes For Their First Halloween
The desire to dress tiny newborns in adorable little clothes always wins out over the feeling that maybe you shouldn't be spending that much money on such a small human who will grow out of anything new in a few days. However, to indulge your very natural enthusiasm to dress your teeny baby, we've compiled our favorite knitted outfits for your newborn to wear for their first Halloween - or even for their first photo shoot - that can be knitted or crocheted by the crafty mom or bought on Etsy.
Bow Down to Target, Because We’ve Never Seen Pet Costumes This Good
If you've been guilty of throwing an old bed sheet with two eyes cut out over your Golden Retriever and calling it a Halloween costume, your floppy best friend deserves better. Not that the DIY pet ghost you created previously wasn't adorable, but there are so many cute costumes available now, we implore you to take a look. Whether you want to transform your cat into a slice of pizza, or your dog into a bright rainbow, Target has the best pet Halloween costumes we have ever seen.
Zodiac-Themed Wedding Stationery Will Make You Thank Your Lucky Stars
If you want your wedding to be like heaven on earth, then you may be destined for a zodiac-inspired wedding. To up your wedding game with this on-trend theme, zodiac wedding invitations are an absolute must. With help from our friends at Be Inspired, we have compiled the best tips and tricks from wedding pros so that you can reach for the stars when it comes to perfecting your wedding paper goods. Without further ado, here are some ways to incorporate astrology into your wedding stationery!
7 Sexy Reads to Get Cozy With This Fall
Sometimes all you need to keep you warm as the temperatures begin to drop is a sexy new read. Whether you love fiction or nonfiction, these steamy new books will have you blushing from beginning to end.
13 Things You Didn't Know About Witches
The month of October culminating in Halloween is known as the season of the witch. And while we all might think we know what a witch is - thanks to The Wizard of Oz, Harry Potter, and other onscreen interpretations - the stereotypical green skin, pointy hats, and blood-red fingernails are more fiction than fact. A Wiccan herself, author Judika Illes knows a fair amount about witch folklore and the modern witch, and in her book, Encyclopedia of Witchcraft: The Complete A-Z For the Entire Magical World ($24), she explores the history and mysteries of witches. Here she shares 13 of the most unusual facts about witches paired with excerpts from the book.
This Día de los Muertos Wedding Shoot Was Inspired by a Mexican Artist
To celebrate her models' Latinx heritage and culture, photographer Christine Barker chose to orchestrate a gorgeous Día de los Muertos-styled wedding shoot at California's Santa Ana Train Depot. Día de los Muertos, or Day of the Dead, is a Mexican holiday when friends and family gather to honor loved ones who have passed away.
This beautiful shoot was inspired by a 1910 illustration of "La Catrina" by Mexican artist Jose Guadalupe Posada. In fact, if you take a closer look at the invitation, you'll see that it is for Catrina and Jose. The women in the shoot are wearing gorgeous vintage-inspired gowns, and the bride carries a hand-crafted bouquet accentuated with a rosary and black feathers. The groom is wearing a thrifted coat with hand-painted skeleton detailing. Fun fact: that coat was originally worn by Daniel Craig in the James Bond movie Spectre, which explains the impeccable tailoring!
"From the precise makeup to the beautiful rosary on the bouquet to the intricately decorated Calavera on the top of the gorgeous cake, no detail was overlooked," said Barker. The huge effort clearly paid off for this beautiful shoot - keep reading to see the amazing pictures!
If You Always Feel Groggy, You Might Be Missing Out on This Specific Type of Sleep
For you, getting to sleep may be simple: head hits the pillow, eyes shut, lights out. Or, if you're like me, it's more like: head hits pillow, eyes shut, mind races for 45 minutes, then lights out. But whether you immediately doze off or toss and turn for hours, sleep is a lot more complicated than you may realize. There are four stages of sleep that you go through every night in two basic states: non-rapid eye movement (NREM) and rapid eye movement (REM). Though the terms may suggest otherwise, you start out in a lighter NREM sleep and then transition to a REM sleep, which is usually where dreaming occurs. It's this deep REM sleep that's vital for your brain and overall health.
Curious whether it's possible to feel better rested, POPSUGAR asked sleep experts how REM sleep works, why it's so important, and how to make sure you're getting enough of it.
What Happens During REM Sleep?
"Unlike other stages of sleep, which include movement and turning, the body is very still during REM sleep," Rebecca Robbins, PhD, a postdoctoral fellow at the NYU School of Medicine and a Beautyrest sleep expert, told POPSUGAR. However, "the brain is highly active."
During REM sleep, your brain takes all the information it picked up during the day, stores it, and rests up for the next day. (Think of it as clearing your brain cache - the way you would clear your computer's browser history.) It's the most common stage of sleep for infants and decreases as we age. "REM aids the growing and developing brain by providing the neural stimulation that newborns need to form mature neural connections," said Nathaniel Watson, MD, the codirector of the University of Washington Medicine Sleep Center, an expert for SleepScore Labs, and the former president of the American Academy of Sleep Medicine. Since everything is new to an infant, it makes sense, then, that less REM sleep is required as you grow older.
But REM sleep does a lot more than file away new information and skills. "The function of REM sleep includes benefits in terms of learning and memory consolidation, balanced mood, and general restoration of the brain from the prior day," Robbins said. In other words, it can be a big problem if you're not getting enough of it.
How Can You Make Sure You're Getting Enough?
On an average night of seven to eight hours of sleep, "a healthy sleeper will enter REM sleep between four and five times," Robbins said, noting that it makes up about 20 to 25 percent of adult sleep. If you're ever feeling cranky, irritable, and fuzzy when going about your normal day, it may be that you didn't get enough REM sleep the night before. Another side effect of not getting enough REM sleep? Increased appetite, Dr. Watson said, which means your ability to maintain a healthy weight is closely linked with sleep. (After all, it's tough to cut back on calories when a lousy night of sleep has you cruising for day-old birthday cupcakes in your office kitchen at 10 a.m.!)
If you want to cash in on that deep REM sleep, you'll have to plan for it. "REM sleep occurs more toward the end of the night, so avoid very early wake times to ensure you are not truncating your REM opportunities," Dr. Watson said. That means going to bed early enough that you can get your roughly seven hours of sleep before they're disrupted by an alarm or your kids.
Robbins adds that practicing good sleep hygiene can help you fall asleep and stay asleep. "Keep a consistent bedtime schedule," she said, even on weekends. "Get 20 to 30 minutes of daily exercise, avoid excessive caffeine, and try to keep electronics and other sources of blue light out of the bedroom."
The Worst Nutrition Advice That Dietitians Want You to Stop Following ASAP
It seems like nutrition advice is constantly evolving. First fat was unhealthy, then it was good again. Egg yolks were deemed bad for your heart, but now we can eat them again. Some people eat a strict Paleo diet, while others forgo animal products and eat entirely plant-based. Grains, gluten, and sugar, which used to be staples in the American diet, have been demonized in recent years.
But while nutrition is nuanced and there's no one diet that works for everyone, there are some major nutrition myths that dietitians want to bust. As research evolves, some once-held nutrition beliefs are horribly outdated. We spoke to several registered dietitians who set the record straight once and for all.
"Eating Fat Makes You Fat"
Fat was once demonized as the culprit behind America's collective expanding waistline, which ushered in the '80s and '90s low-fat craze. Turns out, that may have done more harm than good.
"Nearly two in three Americans believe that dietary fat is their enemy. But here's the truth: certain fats can actually help you lose weight," Joy Bauer, RDN, CDN, told POPSUGAR. "In fact, you should go out of your way to eat moderate amounts of the good stuff, like monounsaturated and polyunsaturated fats found in nuts, seeds, avocado, fatty fish, and vegetable oils." She says these fats can help you slim down and reduce your risk for heart disease. Load up on omega-3 fatty acids like the ones found in salmon, walnuts, flax seeds, chia seeds, and nut-based oils.
"Juicing Will Help You Lose Weight"
Plenty of juice bars offer multiday juice cleanses, which promise to "detox" your body and help you jump-start your weight-loss goals. The problem? You end up ingesting more sugar than other valuable nutrients.
"Juicing is all the rage right now, but by squeezing out all of the juice from a fruit, you are missing out on one of the best parts: fiber! By extracting the juice from fruit, you're leaving behind the pulp, which is where the fiber is," Brooke Zigler, RDN, LD, told POPSUGAR. "Fiber slows digestion, which gives you a steady blood glucose level and sustained energy. It also helps to give you more regular bowel movements, thus reducing constipation. Fiber is a an important part of our diets and is also a great tool for weight loss."
Adding a few vegetable-based juices into your diet each week is a good way to get vitamins and phytonutrients; replacing entire meals or just drinking juice for days at a time is not a good idea. Better yet? Just eat the fruits and vegetables you would juice whole for a more filling, fiber-rich option.
"Fruit Has Too Much Sugar and You Should Avoid It"
As people remove sugar from their diets, they often cut out fruit, which is a source of natural sugars. But cutting out sugar also means you're cutting out valuable fiber and other nutrients.
"When comparing food groups, fruits as a whole have the highest antioxidant levels of any other food group," Dina Garcia, RD, LDN, told POPSUGAR. "You can lessen your blood sugar spike by combining fruit with a food that has protein and/or fat."
"Gluten-Free Snacks Are Healthier"
Gluten-free diets have been all the rage over the last few years, with regular breads, cookies, cakes, and snacks being replaced with their gluten-free counterparts. The problem? These options aren't necessarily any healthier.
"For people with celiac disease, these foods are essential if they want a treat once in a while; however, for the rest of the population, they are completely unnecessary and can be even worse for you than their gluten-containing counterpart," Alyssa Rothschild, RDN, CDN, told POPSUGAR. "Things such as gluten-free cookies and cakes are still cakes and cookies. Also they are usually higher in sugar, fat, and other ingredients to improve their taste."
If you want a gluten-free treat, remember that it's still a treat - it shouldn't be treated as a healthier alternative to any other cookie or cake.
"Sea Salt and Himalayan Salt Are Healthier Than Regular Table Salt"
It seems like every trendy health food is now sprinkled with sea salt or pink Himalayan salt, but they actually aren't much different from regular old table salt.
"While sea salt and Himalayan have a higher mineral content than table salt, based on the amount of salt we generally use, the difference isn't even close to significant," Dina said. "Plus, most people get the majority of their iodine intake from iodized table salt, something most sea salts and Himalayan salts are missing."
"You Need to Ban Carbs to Lose Weight"
High-protein, low-carb diets are all the rage, and many people assume they need to ditch this important macronutrient group altogether to see any success on the scale.
"It's more important to look at the quality of foods that you are eating," Dina said. "I also like to put an emphasis on the importance of eating carbs that are high in fiber. Fiber helps to stabilize blood sugar levels and provides food for the beneficial bacteria in our digestive tracks."
5 Things That Happened When I Gave Up Alcohol For a Month
The author partaking in one of her favorite Sunday afternoon activities, drinking at Mission Dolores Park.
I f*cking love alcohol, but when I gave it up for a month, a lot of things changed. I guess you could call it a late New Year's resolution, but really it was just a decision I made after a realization that treating myself to a large glass of red wine "because I had a long day and I deserve it," ordering that second Bloody Mary at brunch, and spending too much time drinking recreationally were all things that were catching up to me, physically and financially. I decided the best way to cut back and reel in the habit was to go cold turkey - just for a month. Would going 31 days without a drop of alcohol really make much of a difference? Turns out, it would.
I'm not going to pretend that this is some heroic tale or really inspiring before-and-after transformation. I mean, we're just talking about giving up drinking for a month, which, for a lot of people, is so easy it's an almost laughable challenge. But it's always a good idea to make health-focused changes to your lifestyle, no matter how small they may seem. And if you happen to be like me and have no shame in pouring yourself another glass but have also wondered what it might be like to go on a brief detox, here's what you might want to know.
I Had More Energy
"How do my co-workers manage to do a 6 a.m. SoulCycle class before work or fit in evening workouts even on the busiest days?" I often ask myself. I've learned that energy is likely the root of that answer. Going out for trivia on a Wednesday night and ordering a couple beers or finishing a glass of red wine before going to sleep are little things that really did affect the quality of my sleep, but I think it took me eliminating them to realize it. Furthermore, erasing the possibility of drinking on the weekends opened up a whole new world of possibilities for me! There's a zero percent chance I'd have a hangover, so I started booking early workout classes like Pop Physique and not only getting there on time, but also enjoying them a lot more. Sleeping better, waking up easier, and not suffering from wine-induced sleepiness all transformed the amount of energy I had.
I Lost Weight
I can't tell you how much the exact number on the scale changed, because I don't even own a scale - that's not what this was ever about. But I can tell you that, yes, I lost weight. My too-tight jeans began to fit a little looser, my stomach felt flatter, and I didn't feel as weighed down or bloated (drinking hot water with lemon helped, too). I'm one of those people who avoids reading the calories in wine and beer - over 100 calories for a four-ounce pour?! - so it was easy for me to forget how fast each glass or pint could add up, and my body definitely reaped the benefits when I gave it all up. Plus, since I had more energy at the end of each day, I spent more time hitting the gym instead of crashing on the couch as soon as I got home. Challenging yourself to make better choices isn't necessarily about immediate and calculated change, but about feeling like a better version of yourself, and I definitely did.
I Saved Money
It's true that little things add up, and that's especially true when it comes to drinking. This mini hiatus was a painful (and helpful) reminder that alcohol can seriously drain your bank account and that cutting back for short periods of time can have a noticeable impact. I found myself relishing in the fact that the absence of brunch drinks, postwork cocktails, and corner-store wine runs also meant the absence of their price tags. I instead took this opportunity to save money and treat myself to some much-needed self-care.
I Ate Better
It's funny how healthy choices tend to have the snowball effect: one leads to another. Because of the fact that I had more energy, I suddenly found myself way more inspired to cook. Instead of spending Sundays day drinking in the park (ahem, pictured above), I became a meal-prep goddess. Part of my weekend routine became making plenty of spaghetti squash for a week's worth of lunch, and I stocked my fridge with protein-packed egg muffins to ensure I never skipped breakfast before work. Plus, what's the one way to guarantee you don't go on a pizza-eating rampage at 2 a.m. on a Saturday and wake up feeling gross? Don't get the drunk munchies!
I Taught Myself a Lesson in Moderation
Do I want to give up alcohol permanently or even on a bimonthly basis? LOL, no. But do I have a better understanding of my body and how it reacts to what I put in it? Absolutely. I thought I'd have such a hard time neglecting my stash of wine and declining invites to happy hours, but it was surprisingly easy. As the days went on, cravings went away and didn't feel like I "needed" a glass of wine after a long day. I've now reevaluated my habits and have learned that moderation is the key to feeling - and looking - your best.
I'll cheers to that . . . preferably with a glass of Cab.
This CrossFit Move Mixes Strength Training and Cardio, and It Will Destroy You (in a Good Way!)
You're gonna be sore tomorrow. Just set yourself up for that. These wall balls are that intense! Walking might be an issue, because your legs and butt are going to feel a little wobbly. Oh, and your abs - try not to laugh tomorrow. Your arms? Someone else will have to brush your hair.
This standard CrossFit move is a total-body exercise; it will make you strong and build muscle, and it's also a cardio move. Really, it's the complete package! All you need are a soft medicine ball (not a hard slam ball) and a wall or a target on a rig. Start off light, with an six- or eight-pound med ball, and work your way up to a 14- or 20-pound ball.
Wall Ball
- Stand in front of a wall holding your med ball with both hands in front of your chest.
- Squat down low with your hips below your knees. As you straighten your legs, throw the ball up to a specific spot on the wall or a target, about eight to 10 feet from the floor. You want to use the power of your lower body to propel the ball up, coming onto the balls of your feet.
- Keep your arms extended, ready to catch the ball after it bounces off the wall. This counts as one rep.
- Complete three sets of 15 to 20 reps.
When you catch the ball on its way down, absorb its weight into your squat. Try to maintain a graceful, rhythmic movement, although your legs and arms will be on fire and you'll feel like your lungs might explode. You may hate wall balls more than burpees, but there's no denying it's the ultimate exercise for an efficient workout if you're short on time.
I'm a Nutrition Coach, and This Is What You Need to Know About Carb Cycling For Fat Loss
Following a carbohydrate-restrictive diet like the low-carb, high-fat keto diet isn't the only way to burn fat and lose weight. If you aren't about the low-carb life, and are unsure on how to lose fat, I'd like to introduce you to an eating method called carb cycling. As the name implies, carb cycling is a pattern of eating where you cycle the amount of carbs you eat in a given day, and by doing so, you can lose weight and have a leaner body composition.
Disclaimer: Being a Precision Nutrition coach isn't the same as being a registered dietitian. I cannot diagnose medical conditions, prescribe diets or supplements to treat medical and clinical conditions, or symptoms of any of these conditions. I am able to encourage you to eat healthy, provide strategies to improve eating habits, and share resources from recognized nutrition organizations like Precision Nutrition.
If you are looking to make any drastic changes to your diet, please consult your physician and a registered dietitian.
Looking to Lose Belly Fat? Here's What You Need to Be Doing at the Gym
If you find that your midsection is your biggest trouble spot, you're not alone. Many people, especially women, find their bellies are the first place they gain weight and the hardest area to shed fat. Whether you're looking to flatten your tummy or sculpt abs, blasting away belly fat is no easy task.
Here's a tough dose of reality: getting a flat belly can't be done by exercise alone. In fact, as you lose weight, it's impossible to spot-target fat loss. That means you could do all the crunches in the world and still not reveal a flat stomach if you aren't actively losing weight. To shed belly fat, you need to lose weight overall by eating in a calorie deficit. If you're not sure what your daily caloric intake should be, using this formula is a good place to start.
Once you've dialed in your nutrition (eating whole, unprocessed foods and minimal sugar is best), then you can focus on what you're doing at the gym. Getting a flat belly requires a mix of cardio, HIIT workouts, and core exercises. The cardio will rev up your calorie burn, HIIT has been proven to boost fat loss, and core exercises will strengthen your ab muscles.
Here are some of the best exercises and workouts you can incorporate at the gym to flatten your tummy and lose belly fat for good.
If You Want to Work Your Abs, Grab a Pair of Disc Sliders (or Two Towels!) and Get to Work
What if we told you to get a strong core and sculpted abs you never have to do another crunch again? After screaming "hallelujah!" you may wonder where that leaves you in terms of effective ab exercises. And while other ab moves such as planks and Russian twists can tone your tummy, you can get in a killer core workout using a pair of disc sliders ($10 on Amazon). If you don't have a pair of sliders, grab two washcloths or smaller towels to place under your feet.
Check out these disc slider exercises to create a soreness-inducing ab workout. Incorporate these into your core day to change it up from those boring crunches and planks. Best part? If you have hardwood or tile floors, you can do these right at home - no gym required!
Amazon Reviewers Can't Stop Raving About These 5 Top-Rated Sports Bras
One of our favorite ways to shop is by reading customer reviews. It's the best way to learn unbiased information about the products you're about to buy. Plus, you can relate to other people's personal experiences. If you're on the hunt for a new sports bra, we know it's not always easy to find the perfect fit. To save you both time and money, we scoured Amazon for its most affordable and highest-rated picks, so all you have to do it shop. Whether you're looking for an underwire choice or something strappy with medium support, we have you covered. Keep scrolling to see what reviewers love and find your perfect match.
Go Ahead, Get Yourself a New Pair of Sneakers - These Picks Are All Under $100
We always need a new pair of running sneakers; if you're using them regularly, they should be replaced around every six months. But if you want a great pair that won't break the bank, you've got to check out these options; they're all under $100. Whether you're looking for a lightweight sneaker or a more supportive pair, we've got you covered. Just keep reading to shop our picks.
4 Dietitians Agree: These Are the 9 Most Effective Ways to Lose Belly Fat
If everything you've tried hasn't helped you reach your lean-belly goals, we've asked four dietitians to share the most effective ways to reduce belly fat. While exercise can help burn calories and build lean muscle, you'll get the most results if you take a hard look at your diet.
Seattle-based registered dietitian nutritionist and Arivale Coach Ginger Hultin, MS, CSO, and Vermont-based registered dietitian nutritionist Maddie Kinzly MS, LD, told POPSUGAR that while you can't choose where on your body you gain (sorry boobs!) or lose fat, some people are more predisposed to holding weight in their bellies. "Much of this is driven by genetics, so you can look to your parents and other relatives to better understand the body shape that you naturally have and where you may deposit fat stores," Hultin explained.
Although you can't specifically tell your tummy to slim down on command, Kinzly said you can see reductions in your belly fat and other areas of your body when you lose weight overall. Here are the most effective eating tips to reduce belly fat.
A Trainer Reveals the 1 Thing You Should Do Before Every Workout
Image Source: POPSUGAR Photography / Diggy Lloyd
When POPSUGAR sat down with Jeff Carlson, a Barry's Bootcamp and SoulCycle trainer from Southern California, we asked, "What's the one move you always turn to in your workouts?" And we were shocked when he didn't say planks, squats, or even bicep curls (because to be honest, it looks like all of the above). His go-to? Intention.
"I have a slew of habits and patterns that make me successful," said Carlson. "The only thing I can really say I do before I do anything is figure out why I'm doing it - to set an intention."
This is the most important thing you can do before you start your workout, according to Carlson. "Make sure you know what you want before you start moving," he said. "Whether it's a tight butt or just a better mood - it literally doesn't matter. Just set an intention."
He shared that by doing so, he's able to push through more strenuous, difficult moments of his workouts. "Goal setting, for me, is most important when I'm feeling challenged in class, whether it's SoulCycle, Barry's, or the gym." This, in turn, leads to more consistency, stronger workouts, and reaching goals more than ever.
Ready to crush your own goals? Set your intention, large or small, and then get to work while remembering your "why."
I Meal Prepped Every Meal For 5 Days - These Recipes Made It Super Easy
In college, meal prepping every Sunday night was a huge part of my healthy routine. It saved me not only time but also money. It kept me on track to meet my healthy goals, because I knew I had no excuse to grab something unhealthy on the go. All I had to do on a weekday was go home, and a nutritious meal would be waiting for me.
If you're looking to live a healthy lifestyle, meal prepping can be a huge step in the right direction. A few minutes cooking meals for the week on a Sunday night might be your savior when you feel tempted to turn to processed and fattening foods. To make things easy for you, I've gathered my favorite breakfast, lunch, and dinner recipes to prep for the five-day workweek.
If Cardio and Dumbbells Hooked Up, This Fat-Burning Workout Would Be the Sweaty Result
Most experts agree that you don't necessarily need cardio to lose fat. But they also agree that including a bit of cardio, specifically HIIT, can speed up fat-loss results. This workout is all over that!
We've included cardio bursts with full-body dumbbell exercises that build muscle but also keep the heart rate up. CrossFit coach Sefton Hirsch of Champlain Valley CrossFit told POPSUGAR, "I like these dumbbell exercises because you can get the legs involved." It was his idea to include the man maker burpee, so when you fall to the floor after this 20-minute workout, you have him to thank!
The Workout
Equipment needed: A jump rope (just pretend if you don't have one) and a set of medium-weight dumbbells
Directions: After warming up for five minutes with some light cardio and dynamic stretching, complete two rounds of these 10 exercises for a 20-minute workout (or three rounds for a 30-minute workout). Do 40 seconds of each move, then take a 20-second rest. Push yourself hard, getting in as many quality reps as you can!
| Workout |
|---|
| Jump rope (single or double unders) |
| Deadlift with front row |
| Jump rope |
| Dumbbell thruster |
| Jump rope |
| Surrender |
| Jump rope |
| Man maker |
| Jump rope |
| Alternating forward lunges with bicep curl |
Keep reading for details on how to do each move.
Welch's Sells Ripe, Precut Avocados So We Don't Have to Worry About Slicing Our Hands Open
How do I love thee, avocado? Let me count the ways: on toast, in smoothies, in salads, dressed up as pudding, baked into sweet treats. But as much as we love avocados for their healthy fats and ability to make meals satiating, they're kind of a pain in the ass to deal with. They take forever to ripen (and only stay ripe for about 3.5 seconds before turning brown), and slicing them open is a risky game where the goal is to not cut off your fingers. (If you're looking for the safe way to cut an avocado, check out our step-by-step guide.)
Welch's understands the struggle and has now created bags of frozen, precut avocado chunks that are perfectly ripe. This makes it super convenient to add them to smoothies to make them creamy and keep them cold, or you can thaw them out to use in a variety of recipes. However, these bags aren't widely available just yet. Right now, you can only buy the bags of frozen avocado in a selection of regional retailers.
If your grocery store is lucky enough to carry them, stock up so you always have avocados at the ready. In the meantime, we'll just wait patiently for our avocados to ripen so we can cut them up and freeze them.
These CBD Treats Are Just What Your Body Is Craving This Halloween
This Halloween fend off those cravings for sugary, calorie-laden candies, and treat yourself to these delicious, CBD-infused sweets. From organic peanut butter cups to gourmet chocolate bars, there's something here for every taste - and unlike traditional Halloween candy, these buys can do so much more than satisfy your sweet tooth.
Cannabidiol (CBD) is derived from cannabis or hemp, and while it's nonpsychoactive (meaning, it won't get you high), it may help ease anxiety and relieve muscle and joint pain, among other benefits. In other words, these candies are a treat in more ways than one. Halloween isn't just for kids.
I'm a Trainer, and This Is 1 of My Go-To Total-Body Strengthening Exercises
Ball slams are one of those exercises that will leave you feeling like you got your ass kicked in the best way possible. If your goal is to improve your athletic performance and overall strength and power, begin implementing ball slams into your routine.
The rotational ball slam with a lunge is more advanced than a traditional slam, and requires you to stabilize your core as you use your legs and arms to generate power. Grab an 8-15 pound soft medicine ball, and get ready to work.
Here's how to do it:
- Start in a lunge with your right leg forward. Be sure to keep your knee over your ankle, maintaining a 90-degree angle at the knee.
- With the ball on the left side of your body, raise it up overhead, rotate your arms to the right, and slam the ball down on the outside of your right foot.
- This counts as one rep. Keep it fast and light, and complete three sets of 12 slams on each side.
You Can Thank These Songs For Getting You Through All Your 2018 Workouts
If you're one of those people who can't imagine working out without music but have grown tired of all your current playlists, we have good news: 2018 brought the jams! Tunes from Justin Timberlake, Cardi B, and Taylor Swift are our musical obsessions. Sprinkle in viral hits like "Lemon" (the song Serena Williams couldn't help but twerk to), and you have one banger of a gym playlist with the best of the year.
How to Lose Fat For Good, According to This Weight-Loss Coach
Losing weight may seem like an uphill battle. After all, changing your lifestyle and implementing discipline takes work and forces you outside of your comfort zone. But if shedding fat seems overwhelming, health coach Sarah Duff explained that you really only need these five essentials for fat loss.
Sarah posted on Instagram her five key elements to losing fat. According to her, they are:
- Eating in a calorie deficit (with lots of nutrient-dense foods).
- Compromise.
- A willingness to take responsibility.
- Knowing your real why (usually more than just aesthetics).
- Consistency, consistency, consistency.
She explained there's no magical formula for finding your calorie deficit, but this formula is a good place to start and then adjust according to your results. As far as compromise, it could be a matter of choosing between wine or dessert or making sure you stick to just one doughnut. You also need to take responsibility for your actions and behaviors and not blame them on anyone else. Furthermore, finding your "why" will keep you motivated to keep going. And finally, you won't see any changes unless you stay consistent with your healthy habits.
If you can stick to these five things, you'll be able to reach your goals. It may not happen overnight, but with patience and consistency, you'll finally get the results you're looking for.
Build Muscle and Improve Your Stability With This Trainer's 5-Move Strength Workout
Morit Summers is an NSCA and RKC level 1 and 2 certified trainer who is changing the fitness industry with her all-inclusive approach. Morit believes that fitness is for everyone and wants all people - regardless of their ethnicity, size, and skill level - to feel welcome in any fitness environment, which led her to opening her own all-inclusive gym, Form Fitness, in Brooklyn, NY.
If you aren't based in NY and still want to check out Morit's style of training, follow along with this strengthening kettlebell workout she created. "Kettlebells are usually used as a tool to work on endurance and power," she told POPSUGAR. For those who don't like training with kettlebells or who have never used them, Morit said to substitute the kettlebell with a dumbbell, sandbag, or other weighted object.
The Workout
Be sure to warm up with dynamic drills or a light five- to 10-minute jog on the treadmill before getting started. Complete the five-move circuit two to four times.
- Kettlebell goblet squat with bicep curl: 8-15 reps
- Kettlebell reverse lunge with overhead press: 8-15 reps
- Kettlebell kneeling halo: 8-15 reps
- Kettlebell lateral lunge with high pull: 8-15 reps
- Kettlebell single-leg deadlift with row: 8-15 reps
Now it's time to get ready to work. Keep reading for detailed descriptions and GIFs of the moves. Don't forget to cool down after your workout.
How Bradley Cooper and Irina Shayk's Devastatingly Attractive Relationship Came to Be
It seems like Bradley Cooper and Irina Shayk just can't keep their hands off each other. Over the course of their relationship, the two have been spotted enjoying a few makeout sessions while on vacation, staying close at events, and just walking around outside holding hands. But who can blame them? Bradley is a stunner and Irina is absolutely gorgeous, so it makes sense that they can't help but to get all flirty.
Although they've been photographed on numerous occasions showing some PDA, they tend to keep a low profile when it comes to disclosing details about their relationship in interviews. But it's not hard to gather clues from their outings and appearances and know they're in love. From the first time they were spotted together in 2015 to their outing with baby Lea in 2018, read on to see how their romance has heated up over the years.
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