Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
mercredi 9 janvier 2019
I Used to Be a Bully, but Having the Roles Reversed Changed Everything
I remember it like it was yesterday. I was heading back to my second grade classroom after lunch, and without warning, Emily - whose name has been changed for anonymity - turned around and threw up a next-level disgusting combination of calzone and chocolate milk all over my brand new cat sweater. I was traumatized, shaking and crying with embarrassment. Eventually, one of the nuns at the Catholic school I attended whisked me away to the nurse's office to change.
Although it was clearly an accident, 8-year-old me vowed to seek whatever revenge looks like at that age. With the the help of a few friends, I drummed up ways to make Emily's life miserable - not letting her sit with us at lunch, making excuses as to why we wouldn't play with her, and making her continually "try out" to be our friend at recess. Such an audition required her to walk like a model down an imaginary catwalk, say silly things to boys in our class, and think of new compliments to give us. It was asinine, and I made her do it all fully knowing I was just going to tell her no when the whistle blew to go back to class. It was especially brutal.
The torment lasted six months. That's when Emily's mom placed a phone call to our teacher explaining what was going on. I vaguely remember being summoned by a particularly scary teacher with a single wiggle of a finger, and at that point I knew I was in for it.
It took a single conversation for me to leave Emily alone for good. The gist? "If you so much as look at her wrong, you'll be spending recess inside with me for the rest of the year." Despite being a bona-fide bully, my fear of authority kept the bad behavior at bay indefinitely.
"Despite searching for Emily on social media to apologize for my wrongdoing, I never could find her. So I did what I considered the next best thing: I stood up for someone else who was being bullied."
I was able to avoid what could have been big trouble - or worse, if my parents ever found out - and because of that, I never thought about what I did until years later when the same thing happened to me in high school.
I'd generally steered clear of stereotypical teenage girl melodrama until I was accused of showing interest in a friend's ex-boyfriend. Spoiler alert: I had zero interest, but that didn't stop a handful of 15-year-olds from treating me like garbage.
Face-to-face drama was hardly a requirement anymore. The cruel text messages and the rumor mill that came with it were nasty. They would send me an invite on social media just to redact it moments later, and they attempted to shatter my self-image by hitting a few buttons on a cellphone. Nevertheless, after a few weeks I was out of the doghouse, and I couldn't stop thinking about how terribly I treated Emily as a kid.
Despite searching for Emily on social media to apologize for my wrongdoing, I never could find her. So I did what I considered the next best thing: I stood up for someone else who was being bullied. Sadly, it didn't take long to find that girl.
Within a week of my newfound mission, my partner in AP biology confided in me through tears about how she was being relentlessly tormented by two other girls via text messages. And what her bullies were saying was incredibly dangerous. There's nothing any person can do to warrant being told they "should die" or that "the world would be better off" without them. Absolutely nothing.
After asking my biology partner to send me the messages, I confronted the girls who were harassing her and told them that If they did anything like that again, I'd send all the messages to their guidance counselors, at which point they could kiss their chances of college scholarships goodbye. As one could've guessed, the communication stopped after that conversation.
No one deserves to be bullied, for anything, ever. And while I will always regret being mean to Emily, I can't change my behavior. It doesn't take years upon years of bullying to negatively affect someone's life, and my short-lived transgression as a grade schooler could have still caused irreparable damage. The only thing left to do is to put as much kindness into the world as possible. Hopefully, I'll cross paths with Emily sooner rather than later to give her the apology she deserves, even if she doesn't want to hear it.
9 Things Every Parent Should Take Away From Marie Kondo's Tidying Up Series
When Marie Kondo first released her bestselling book, The Life-Changing Magic of Tidying Up, parents everywhere called foul. Sure, it's possible to employ her decluttering methods as a young millennial or empty nester, but for those of us in the throes of early parenthood, the prospect of only keeping things that "sparked joy" was a practical joke. I myself am a tidy person with a passion for organizing, and even I was skeptical of her process. Sorry, but 90 percent of kid gear - battery-operated walkers, plastic sippy cups, grass-stained polka-dot leggings my kid demands to wear daily – doesn't give me the euphoric "ching!" feeling she writes about.
When Marie - a mom to two girls, a 2-year-old and a 1-year-old, who admits that "even my house gets cluttered sometimes" - brought her philosophy to Netflix with Tidying Up, I gave it another chance.
I'm sure glad I did because over the course of the eight-episode series, I learned a handful of skills that would benefit most parents struggling to survive the day-to-day chaos that comes with having toddlers for roommates. It might not feel like "life-changing magic," but the following lessons, if practiced consistently, well help any family become not just tidier, but happier, too.
These $4 Heated Gloves on Amazon Will Keep Your Hands Warm in the Office
A cold office can be distracting to work in - nobody likes to be chilly, especially if they're typing and their fingers are rigid. That's where these Iusun USB Heating Gloves ($4) come in. The ridiculously affordable mittens each plug into a USB port and warm up in minutes.
The gloves come in two different colors, and the material they're made with is super soft. The cord that's attached is about eight inches long, which gives you plenty of space to move around while they're plugged in. They're great for office environments, and avid gamers love them too. We would even use them while surfing the internet at home.
We can't wait to give this product a try during the Winter months. Score yourself a pair while they're in stock on Amazon!
These Moms Put a Hilarious Spin on Bird Box, and We've Never Felt More Seen
MOM BOX: A Bird Box Parody by Leeann & MichelleWinter break is almost over. Never lose sight of survival.
Sure, the mini-tornados are decimating your house now, but only one thing is certain: if you see it, you'll have to clean it.
MOM BOX: A Bird Box Parody. Reality is scarier, Sandra Bullock. You know that.
Posted by Leeann & Michelle on Thursday, January 3, 2019
Ever since the thriller Bird Box was released on Netflix in mid-December, it's pretty much been all everyone's been talking about. And while we can't get enough of the hilarious parenting-inspired memes, blindfold and all, this spoof of the Sandra Bullock flick will really hit home. From the pure fear in the moms' eyes at the sight of their kids making a mess to their ability to find ice cream and wine with their eyes covered, the clip is definitely relatable. Now if only we didn't have to clean the messes we couldn't see, right?!
If You're Thinking About Getting Pregnant, This Is When to Stop Taking Birth Control
Women take birth control for a variety of reasons - to regulate hormones, to help with period cramps, or to prevent pregnancy. But if you're thinking about starting a family and getting off your birth control, you may not know where to start. You want to make sure you're doing what's right for your body, but you also want to make conceiving as easy as possible. So when exactly should you stop taking your birth control before trying to get pregnant?
Dr. Mary Jane Minkin, a gynecologist, told POPSUGAR that women should "stop taking the pill about three months before trying to conceive," adding that it often takes that long for cycles to regulate, especially if you've been on the pill for a while. "Some women forget how irregular they were before going on the pill. Those women often return to irregular cycles."
In addition to getting off the pill, Dr. Minkin advises to start taking a multivitamin in its place, since, "Birth control pills can also delete B vitamins, which can lead to birth defects. Specifically, prenatal vitamins can help reduce the risk of neural tube defects due to the folic acid that is found within them." In other words, ovulation should naturally (and safely) commence three months after being off birth control. If you want to give your body a few extra months before trying to conceive, that's fine, too.
As always, be sure to talk to your doctor about any questions or concerns you may have prior to conception.
This GENIUS New Tech Product Is For Parents Worried About Ever Losing Their Kids
While my 11-month-old baby hasn't mastered - or done anything close to mastering - the art of walking yet, I know that milestone isn't far off. And with walking comes a whole host of fun adventures and memories to be had. But with walking, unfortunately, also comes the very real fear many parents have that their children might accidentally wander off one day.
That's why one of the latest in baby tech devices is particularly exciting. The winner of this year's Babylist Best in Baby Tech Awards at CES, Jiobit ($100, plus $13/monthly), is the leading the way in tracking technology for families. It's an incredibly small and lightweight tracking device that can be worn on a child's belt loop, shoelace, or even hidden inside of a shirt. It syncs to an adult's phone so that they can track their kid anywhere - no distance limits!
"Parents like to keep their kids close in public crowded places, and Jiobit is an extra precaution and peace of mind for them," Lindsay Slutzky, CMO of Jiobit, told POPSUGAR. But the use goes far beyond just finding peace of mind in crowded places. "Many of our users are kids and adults with a special need, and for them this type of tech is a must have. Many children with autism have a tendency to [run away], so this can be a life saver."
See more of it in action!
This Dog Responds to Harry Potter Spells as Commands, So He Basically Just Aced His Charms OWL
Anna Brisbin and her dog are shocking the internet with a two-minute video of the mini Dachshund listening to commands. But we're not just talking sit or stay here - the 10-month-old dog responds (very obediently, might I add) to Harry Potter spells. Oh, and his name's Remus.
"Oh, you trained your dog in German?" Anna wrote on Twitter. "Coolcoolcool I trained my dog in Harry Potter spells."
Remus will turn on a light to the command of "Lumos" (and turn it off with "Nox"), stand on his hind legs at "Wingardium Leviosa," go fetch his ball when Anna yells "Accio ball," eat when he hears "Engorgio," and pee - yes, pee - when Anna says "Augumenti." It's truly incredible.
The video of Remus, which has nearly two million views on Twitter at press time, is garnering tons of reactions from other Harry Potter-loving Twitter users. See some of the best (and funniest) ahead, and watch Remus's full Harry Potter spells routine in the video above.
Here's Exactly When You Should Start Taking Prenatal Vitamins Before Trying to Conceive
When planning for a baby, you probably do a ton of research about the early steps you need to take to maximize your chances at getting pregnant. From exercising to eating nutritious food to staring acupuncture, it's totally normal to want your body to be healthy and strong for your future baby. And one thing many women do to ensure this is by taking prenatal vitamins. But exactly when should you start taking them?
POPSUGAR spoke with Dr. Zaher Merhi, director of Research and Development at IVF Technologies at New Hope, and he recommended that prenatal vitamins should be taken "at least one month before getting pregnant." The CDC, or Center for Disease Control and Prevention, recommends this time frame as well. Dr. Zaher explained that one of the reasons it's important to take your prenatal vitamins before actually getting pregnant is because of the folic acid component within the vitamin: "Folic acid lowers the chances of having a Neural Tube Defect - which can create several problems with the brain and spine of the unborn baby." So getting the vitamin in your system for at least one month prior to getting pregnant is vital.
Just remember to talk to your doctor, and find a prenatal vitamin that works for you. By giving your body the nutrients it needs to conceive, you're also giving your baby the same benefits, too.
30 1-Syllable Baby Girl Names With Lots of Personality
Congratulations! You're getting ready to welcome a baby girl into the world. Now it's time to pick a special name for your little lady. There are so many beautiful and unique options, but if you're a fan of keeping things short and sweet, one-syllable baby names sound like the perfect choice for you. These 25 girl names are easy to pronounce and absolutely adorable.
- Belle
- Anne
- Bliss
- Bea
- Gayle
- Elle
- Fait
- Kate
- Hope
- Mae
- Skye
- Blake
- Noor
- Liv
- Rose
- Jade
- Cyd
- Joy
- Skye
- Claire
- Jade
- Brynn
- Pearl
- Sage
- Rae
- Emme
- Val
- Quinn
- Shay
- Tess
- Bree
- Wren
- Mauve
- Zo
- Wynne
Within the Harry Potter Series Are Countless Life Lessons For Kids to Take Away
Though the Harry Potter novels and movies take place at a magical school in a world quite a bit different from our own, the characters' adventures serve up countless lessons about life, love, and humanity that children can learn from, even at a young age. If you're unfamiliar with Harry Potter, or your kids haven't read or watched it yet, we've rounded up 18 lessons to convince you that your kiddos may be able to learn something valuable from the boy with the lightning scar and his friends.
I'm a Trainer, and This Is How Heavy Your Weights Actually Need to Be to Build Muscle
Strength training is an essential component to your workout regiment, especially if your goal is to lose body fat and build muscle. Not all exercises are created equal, which is why experts recommend doing multijoint movements called compound exercises to help you build muscle and burn more calories and fat.
You'll also need to make sure that you're doing the appropriate amounts of sets and reps in order to build lean muscle. Another extremely important factor is ensuring that you're lifting the right amount of weight. Simply telling you to lift heavy is subjective, which is why you should use the following guide to determine how to choose the correct weight for strength exercises.
Too Light? Too Heavy?
A good indicator the weight you're using is too light is if you feel like you could do infinite amounts of reps without taking a break. While this may be great for your confidence, it's not going to help you build muscle. Common signs the weight you're lifting is too heavy are poor form and being unable to perform the designated sets and reps.
Define Your Goals
To help you get the most out of your strength sessions, you first need to know what your weightlifting goal is. Are you lifting for strength endurance, maximal muscle growth (hypertrophy), or maximal strength? From there, you'll be able to determine how much weight you should be lifting, along with the optimal set and rep range.
How to Find the Right Weight
A general rule of thumb is to find a weight that challenges you during the final few reps of an exercise, but that can also be sustained for multiple sets. Another, more accurate, way to determine how heavy you should be lifting for your specific goal is to first determine the heaviest weight you can lift for three to five reps of a given exercise. For example, to figure out the weight you should be using for a barbell back squat, first figure out the heaviest weight you can lift with proper form for three to five reps.
Next, you'll need to enter the weight you lifted and the amount of reps you performed into a one-rep max calculator. The calculator will provide you with a list of percentages of your one-rep max. Based on your goal, you can use that information, along with the following chart, to figure out sets, reps, and weight. You don't have to calculate your one-rep max for every exercise, but I do recommend doing it for essential lifts like the squat, deadlift, bench press, and bicep curl.
| Strength Endurance | Maximal Muscle Growth (Hypertrophy) | Maximal Strength | |
|---|---|---|---|
| Weight | 50-70 percent of your one-rep max | 75-85 percent of your one-rep max | 85-100 percent of your one-rep max |
| Sets | One to three | Three to five | Four to six |
| Reps | 12-20 | Six to 12 | One to five |
Nutrition Will Be Key, Too
Because you're strength training, you'll need to make sure that you increase your daily caloric intake to ensure your body is getting the accurate amount of macronutrients (especially protein) to help you build muscle. On average, you'll need to consume 0.5 to 0.8 grams of protein per pound of bodyweight. Be sure to consult your doctor before making any changes to your nutrition.
13 New Pink Sneakers So Pretty, You'll Never Want to Take Them Off Your Feet
Our love for pink is eternal. There's something about the color that makes us happy, and we're not going to question that. We love incorporating the hue into our activewear, which is why we rounded up our favorite pink sneakers. These kicks will motivate you to workout, plus they're very Instagram-worthy. That's pretty hard to resist!
I'm a Trainer, and This Strength Workout Will Boost Your Metabolism, Burn Fat, and Build Muscle
Nope, this isn't clickbait, just in case you were wondering. We know there are a lot of myths about boosting your metabolism: eating spicy foods and drinking water first thing in the morning are a few. It is possible to speed up your metabolism naturally, and it's actually rather easy to do. According to experts, you can and should begin to eat more high-protein foods and healthy fats because your body has to expend more energy (which means a greater caloric burn) to process them.
Another easy way to boost your metabolism is to begin lifting weights. Strength training will allow you to burn more calories and build more muscle. If you're wondering why you should do more strength training instead of Pilates (not that Pilates is bad), it's because you build muscle when you lift weights, and muscle is metabolically active. The more muscle mass you have, the more energy your body produces, which will increase your metabolic rate, which is your body's ability to burn calories.
Now that you've got the rundown on the importance of your metabolism, it's time to get ready to work. The goal of this workout is to help you build muscle. You don't need to repeat it every day, but it's a good starting point to help you increase your metabolism. If you're looking for more workouts to follow, try this four-week beginner weightlifting plan.
The Metabolism-Boosting Workout
The first step to any workout is a quality warmup. Here's a quick warmup you can do. Once your muscles are warm, it's time to get to work. You'll need at least one set of dumbbells. Since everyone has different strength levels, select a weight that you can lift with proper form for all the reps. If you don't feel challenged after a couple of reps, increase the weight. I usually have a medium set of dumbbells for upper body (10-20 pounds is a good starting point) and a heavier pair for lower-body exercises (15-30 pounds).
For each exercise, complete the listed sets and reps before moving on to the following exercise. Ideally, you should take no more than 30 seconds of rest in between each set and about 60-90 seconds of rest in between each exercise. If you need more rest, feel free to take it. Don't forget to cool down and stretch after your workout.
- Dumbbell bench press: four sets of 12 reps
- Bent-over row: four sets of 12 reps
- Barbell squat: four sets of 12 reps
- Dumbbell walking lunge: two sets of 10 reps
- Dumbbell thruster: three sets of 12 reps
- Romanian deadlift: four sets of 12 reps
This Sleep Disorder Could Be the Reason You're So Damn Tired All the Time
You might be a stickler when it comes to your sleep habits - avoiding certain foods and drinks that can mess with your sleep, practicing meditation and other breathing methods to help you unwind, and even investing in a weighted blanket to help you fall asleep faster. But if you do all of these things and still wake up groggy - or with a dry throat, feeling like you're hungover even when you didn't drink the night before - you may not be getting the restful hours of sleep you imagine.
Obstructive sleep apnea - the most common form of sleep apnea - is a sleep disorder in which the airway is repeatedly blocked during the night, disrupting your sleep.
"When we sleep, the muscles in the body relax, including the muscles in our airway. However, with this relaxation comes a narrower airway," Sujay Kansagra, MD, Mattress Firm's sleep health expert and the director of Duke University's Pediatric Neurology Sleep Medicine Program, told POPSUGAR. "When the airway is so narrow that the movement of air leads to a vibration, this results in snoring. But when the airway becomes so narrow that it is blocked, breathing can be obstructed causing the brain to wake you up."
Joseph Ojile, MD, DABSM, FCCP, CEO, founder, and medical director of the Clayton Sleep Institute, explained that the most common symptoms of sleep apnea are:
- Episodes of waking up multiple times at night
- Loud snoring while sleeping
- Gasping while sleeping
- Excessive daytime sleepiness
- Feeling irritable during the day
- Persistent dry mouth when waking up
- Morning headaches
Dr. Ojile told POPSUGAR that certain factors can increase the risk of sleep apnea, including excess weight; a larger neck circumference; use of alcohol, sedatives, or tranquilizers; smoking; and frequent nasal congestion. Aging in general can also be a factor, as throat tissue begins to loosen.
While having sleep apnea doesn't necessarily cause other health problems, there's a definite link between the condition and a number of even more serious diseases. "Obstructive sleep apnea appears to increase the risk for diseases such as hypertension, obesity, diabetes, congestive heart failure, atrial fibrillation, and stroke," Dr. Ojile said. In other words, this isn't something you want to take lightly.
According to report published by the American Academy of Sleep Medicine, approximately 5.9 million people in the U.S. are diagnosed with obstructive sleep apnea, but there are 23.5 million who remain undiagnosed. If you think you may have sleep apnea, be sure to discuss it with your doctor. She can determine if you need a sleep study and work with you to develop a treatment plan, which may include the use of a continuous positive airway pressure (CPAP) machine to help safeguard your breathing while you sleep, according to Dr. Kansagra.
If You Want to Strengthen Your Core, Try Celeb Trainer Gunnar Peterson's 5-Move Workout
Celebrity trainer Gunnar Peterson - yup, the one who trains the Kardashians, Kate Beckinsale, and the Los Angeles Lakers - wants to help you improve your core workout and make it as effective as possible.
"Your core wraps around your entire body and supports you," Gunnar told POPSUGAR. He explained that when it comes to strengthening the core, most people solely focus on the rectus abdominis (commonly referred to as the six-pack) instead of the entire core (internal obliques, external obliques, transverse abdominis, and rectus abdominis).
"When it comes to abs . . . there's a ton of work done in flexion and maybe at the most in extenstion," he said. According to Gunnar, this is "great" but not comprehensive. To completely work your core, Gunnar created this workout exclusivey for POPSUGAR while promoting his partnership with MitoQ. It's five moves, can be done anywhere, and will work your lower back, the top of your glutes and thighs, and obliques; what Gunnar constitutes as a complete core workout.
How to Do the "Around the World" Ab Workout
- Toe touch: 20 reps
- Side plank with hip dip (right side): 10 reps
- Superman: 10 reps
- Side plank with hip dip (left side): 10 reps
- Plank (optional): 30, 45, or 60 seconds
These 9 Sports Bras Are All Under $35, So Let's Get Moving!
Any athlete knows how crucial a sports bra is for a great workout. We just can't survive without them. With so many expensive options out there, we've scoured the internet for the best sports bras under $35. Whether you're a low-impact yogi or prefer to sprint, there's an option for you that won't break the bank. Just keep reading to shop our picks!
These 22 Self-Care Products Will Remind You to Breathe In and Breathe Out
A good book, a cup of soothing tea, and a hot bath. Sounds like perfection, right? Self-care is essential to our happiness, but we sometimes let it slip through the cracks while we're juggling everything in our lives. However, it's crucial that we make time for that good book and bath - or whatever it is that relaxes and rejuvenates us - and luckily, there are products that can help! We've rounded up self-care items that are just what you may need.
- Additional reporting by India Yaffe
I'm Choosing to Celebrate My Body in the New Year, Rather Than Trying to Change It
For many, this time of year signals an opportunity to change. It's as though the shift to a new calendar year holds gravitational weight, encouraging us to treat this simple passage of time as a catalytic event that will spurn us to transform our lives. But this January, I'm greeting the new year differently than I ever have before. I will not be making a resolution that centers around losing weight. Instead, I want to shift how I view my body and the desire to change it.
When I was in second grade, I asked my parents to buy me SlimFast bars. I saw the ads on TV all the time; just eat these bars or drink this creamy-looking shake, and you too would become slim, fast. For some reason, my parents agreed to let me try them. That Saturday, when my dad and I went to the grocery store to get food for the upcoming week, I was allowed to pick out a box of meal replacement bars from the vast selection in the fluorescent-lit aisle. I chose an apple cinnamon flavor. According to the instructions on the box, my lunch was to consist of a bar and a piece of fruit.
That Monday, I packed my SlimFast bar and a pear in my lunch box, and by the time lunch rolled around, the pear was so banged up that most of the delicate skin had been punctured, the bag's interior now a sticky, slimy mess. I can recall a sharp pang of self-pity as I launched the bruised and bleeding pear into the trash and attempted to wipe up the inside of my lunch bag, the holographic butterflies that covered the exterior flapping their wings as my small hands moved around the insulated inner lining. I gingerly unwrapped the rest of my lunch. The SlimFast bar tasted nothing like I expected it to. I never bought or consumed a meal replacement bar again.
That doesn't mean I gave up trying to change the way I looked. I have always been "chubby," a fact that so much of the world felt entitled to point out at various moments in my life. One time in middle school, I told myself I would only eat Jell-O from that moment on in a bid to lose weight. On the first day, I nearly passed out at lunch. As a teenager, I was essentially rejected by mass market clothing makers when many stores chose to neglect bodies like mine through their limited sizing. I still remember finding the first of the stretch marks that would come to adorn my body - thighs wrapped in faint ribbons of pink - and feeling deeply distressed at this new signal of abnormality.
I'm angry that we live in a world that has convinced us we are lacking.
I'm telling you this now because I am tired. I am tired from a lifetime of living in a world organized around my body. I am tired of feeling like I need to compensate for it. I am tired of carrying the weight of internalized shame and self-hatred. What if I just . . . didn't care? This mere physicality, this flesh on my bones, how have we let this become more representative of a person than the aspects that lie within?
I'm not only tired but angry. I am angry that we live in a world that has convinced us we are lacking, always one step away from being the best version of ourselves, like a sculpture that needs constant revision and adjustment. I am angry that the amazing women in my life, individuals that I cherish and draw inspiration from every day, still look in the mirror with eyes that are assessing their flaws and taking catalogue of areas that need improvement, instead of taking stock of the miracles we are lucky enough to bear witness to. I am angry that one of the most special people in my life - a 12-year-old girl I've known for years who has the most brilliant mind and the brightest future - came home from school one day last year and said she had been called fat by a peer.
I think about the reasons why perhaps I have carried "extra" weight for a majority of my life. I acknowledge the deeply rooted personal issues that tie emotions to food. A desire for control. Scrambling to fill perceived deficits in any way I can. Seeking comfort in a world that so often creates discomfort. Our bodies are so much more than we reductively make them out to be. They're a product of many elements - connections between heart and mind, which we often neglect in discussions about weight loss.
Losing weight isn't as simple as buying a box of SlimFast bars. I have issues that manifest themselves in many ways, one of which happens to be physical. If I can work to mend myself, becoming healthier in mind and practice, perhaps this would lead my body to undergo some type of change, but that's simply a byproduct and not the goal of these endeavors. For now, I'm vowing to place more importance on these internal changes than the physical ones, and not the other way around.
I still believe in the power of resolutions - and in your choice to lose weight, if that's what you want and not simply what you believe the world expects of you - but I know now that I need to shift the focus of my resolve. This year, I'll continue to celebrate who I am, and that means resolving to nurture myself from the inside out. To treat myself with care, compassion, and patience. To accept myself as someone who does not need to be changed. I'm not perfect, but I'm me - that's a fact I couldn't change even if I wanted to, and so it must be celebrated.
I Travel With My Emotional Support Animal, and This Is What I Want You to Know
While I wasn't formally diagnosed with generalized anxiety and chronic depression until the beginning of last year, my doctor and therapist both agreed mental illness is something I have struggled with in waves during the course of my entire life. After suffering a string of panic attacks mostly brought on by cardio, I knew something was off in my system. Together we decided to take a more holistic approach to treatment including prescription medications, wellness coaching, and, yes, a furry companion.
At the time I was living in San Francisco, and with a packed schedule and tiny apartment, it didn't yet make sense for me to get my own dog. Instead I accosted every furball I met and borrowed my friends' four-legged babies for snuggles and walks around the park. One year later, I decided an even bigger change was necessary to find healing, so I up and moved to Hawaii. My sister is in the military, so when she needed someone to take care of her dog while she deployed this year, I stepped in - and got my first emotional support animal.
Those of us with animals are no strangers to their effects on our lives. Pets have been scientifically proven to help us lead healthier lives, according to pet researcher Allen R. McConnell, PhD, in a post on WebMD. From lowering our blood pressure and stress hormone levels to lifting our moods and providing an opportunity to socially connect with others, having a healthy relationship with your companion animal can improve your health and livelihood in a myriad of ways. Though I have grown up with family dogs ever since I was born, my relationship with Chesney, our tiny golden retriever, felt different. Her little underbite never failed to make me chuckle, and snuggles help me sleep better especially when I was in my new and unfamiliar home.
I began to bring Chesney with me around town and found not only does she brighten my day but she brightens the days of those around us as well. More often than not, you'll see those wandering by stop near my coffee shop table or happy hour spot for some puppy therapy of their own. I've even made good new friends this way! Sure, there are some who turn up their noses at the sight of dogs in public places and in airplanes - I've gotten my share of dirty looks and snide comments. I have the choice to either let this get to me or remember how much she does help me stay comfortable in crowded situations. I enjoy speaking with others about her role and seeing faces light up when they interact with her.
The benefits of spending time with Chesney were further revealed after our first month together. February was especially difficult as I was away from family and still making friends in my new home. A string of cloudy days were bringing me down, my medication was changing around, and I lacked routine while I shuffled freelance projects in an attempt to restart my career. I remember one moment when my vision began to cloud. My ears started ringing and chest squeezed. I sat heavily on the couch and fought to catch my breath - I was having another panic attack. Chesney placed her front paws on my knees and licked my face as if to check to see if I was OK, then heaved herself up onto the couch and in my lap when she proceeded to lean her entire body weight on my chest and heart area. I hugged her tight until the wave passed. She finally curled up next to me, laid her head in my lap, and fell asleep. Through her own emotional intuition, she sensed my panic attack, warned me of it, and provided the comfort necessary until I was able to calm down. Since then, she has not only calmed more attacks but prevented their full force.
The ability to bring Chesney with me most places, especially on the airplane, is a blessing - especially because flights from Hawaii to the mainland are longer than my usual quick trips. Approval procedures differ among airlines. I did my research before my flights and ended up needing a form filled out by my mental healthcare provider before I was able to take her on trips with me. Along with getting my documents in order, Chesney and I trained together to ensure her obedience when in crowds. Thankfully she's calm and well-behaved (most of the time!), making it easy to take her out with me.
Thinking of getting a companion animal of your own? Laws on service and emotional support animals vary from state to state - and it is important to do your research on the regulations of each area you're in. Consulting with the ADA definitions and regulations is a good place to start when seeking out your own service or support animal. And if you are taking your pet places, keep this in mind: due to those who have taken advantage of the privileges of service animals and emotional support animals, more airlines are cracking down on those who are approved to fly with their companion animals.
Suffering from mental illness is tough enough, and making it even more difficult for these individuals to travel comfortably is truly heartbreaking. Dogs can provide immense comfort for those of us suffering from severe anxiety and mood disorders and especially those with a fear of flying. So please - for those of us who do benefit or require a support animal, consider alternate transportation for your pets, and don't abuse this protection. Thankfully the ability to fly with Chesney underneath my feet allows me to sit back and relax from takeoff to landing.
Bookmark This WW Shopping List For Your Next Trip to the Grocery Store
Grocery shopping while you're on WW is pretty much exactly like grocery shopping on any other diet - or just grocery shopping in general. There are no hard-and-fast rules about cutting your favorite foods out of your eating plan. It's just a matter of figuring out your SmartPoints and budgeting it all into your day properly. However, it should be pretty obvious that the more lower-in-points foods you eat, the more you can eat overall.
I put together a grocery list of my favorite staples I like to always grab when I'm shopping, and it's mostly full of 0-point foods with a few little extras here and there. (Yes, bread is included!) Keep reading to get some ideas of what you should stock up on the next time you hit the grocery store.
5 Simple Tips For Creating Resolutions You'll Actually Stick With in 2019
Despite what all the memes might try to tell you about how it's inevitable - and humorous - that you'll fail at all your attempts to be a better version of yourself starting in the new year, the reality is that simply doesn't have to be true. Yes, it can be tough to stick to lofty goals you set for yourself on Jan. 1, but it is also totally possible to use the gift of a new calendar year to put new healthy habits into practice.
For me personally, this last year was proof I could make resolutions that I actually accomplished and stuck with throughout the whole year. Here are some simple steps to consider when trying to take your goals from resolutions to reality.
An Expert Explains the Proper Walking Form to Maximize Your Workout and Lose Weight
Looking to up your fitness game and lose weight? Try walking. Seriously! Not only is it totally free - you just need a pair of walking shoes and about 30 minutes - but it can help you increase endurance, boost heart health, and lose weight (and if you're not losing weight, it could be because of one or more of these reasons).
And while you should aim for about 10,000 steps a day to lose weight (in addition to eating in a calorie deficit and strength training), your form makes a difference to prevent injury and maximize your workout. Alexis Craig, an NASM-certified personal trainer and a coach at the live-streaming workout app Gixo (which includes a variety of walking classes), told POPSUGAR that many people actually have improper walking form.
"Focus on landing on the balls of your feet with every step, pushing off the back foot," Alexis told POPSUGAR. "This seems very weird to a lot of people because they are used to walking with a heel strike. Heel striking leads to hyperextension of the knee and can cause a chain reaction to all kinds of injuries, so really try to lift up your front knee and land on the ball of your foot as much as you can." She also recommends to use your arms and breathe in cadence with your steps and to breathe through your nose as much as possible.
Next time you hit the pavement or the treadmill, pay attention to how your foot strikes the ground. It may take some practice to land on the balls of your feet, but with enough repetition, you'll get it. Before you know it, you'll be ready to take on this 20-minute walking treadmill workout.
10 Sneakers on Sale So Cool, You'll Wonder How They're Still in Stock
When we say, "You can never have enough sneakers," we mean it. Whether you're using your kicks to go to the gym, take a class, or just stroll around town, there's always room for more. That's why we created an ultimate guide to our favorite sneakers of the year on sale. These discounted shoes come in every color of the rainbow and every style you can think of, too. The affordable price tags are a huge plus too. See the deals for yourself.
Spotify Announced Its Top Workout Songs of All Time, and They Shouldn't Come as a Surprise
If you're not listening to Eminem when you work out, according to Spotify, you're doing it wrong. The streaming service recently released an infographic about workout playlist trends, as well as its top workout songs of all time. Not only does Eminem top the list with "'Till I Collapse," but he also owns the second slot with "Lose Yourself." Spotify compiled this data from the 43.5 million workout playlists on the platform, and although this isn't all an exact science, the findings are pretty fun.
Here are other details worth mentioning: the top workout song for male listeners is the aforementioned "'Till I Collapse," while female listeners favor "Uptown Funk" by Bruno Mars and Mark Ronson. The top country for yoga music is Sweden, while Finland is the top country for slightly more fast-paced workout music. To no surprise, workout playlists don't get as much love during the last few months of the year, but they increase in popularity at the start of the year and in the Summer. Take a look at what else Spotify learned ahead.
I Drank Mushroom Coffee Every Day For a Week, and This Is What Happened
First we added nut milk, then we added butter, and now the world may have just gone mad with the addition of mushroom coffee. I'll be the first to admit that it sounds gross, but let me explain why I decided to try it.
The mushrooms in question are actually a new kind of "magic" mushrooms, called adaptogens. They come with a range of benefits, from increased focus to reduced anxiety, and can even contain antiaging benefits. With the rise in popularity of these adaptogenic herbs and mushrooms comes all sorts of fun, new, Instagram-worthy beverages, just like the mushroom coffee.
Now, when you think of mushroom coffee, you may think of these little veggies floating around in a hot cup of joe, but that's not what this is. It's actually a finely ground blend that's packaged into little pouches you mix with hot water. It's basically instant coffee with some (nearly tasteless) mood-enhancing adaptogens that pack an extra punch.
The Experiment
I tried two blends over the course of the week to truly put this trend to the test: Four Sigmatic Cordyceps Mushroom Elixir Mix ($38 for 20 packs), which I mixed into my regular brew, and Four Sigmatic Mushroom Coffee Mix ($15 for 10 packs), which I tried in just plain hot water. My initial reaction to trying the mushroom coffee was that it did have a slightly soup-y flavor to it. (After all, mushrooms are still mushrooms.) It was a little more earthy and savory than one might expect, but it's very subtle. Think of it as a standard cup of black coffee with a tablespoon of vegetable broth. It's not wildly noticeable, but it is different.
The first couple days, I drank the Cordyceps Mushroom Elixir in my regularly home-brewed coffee. It's the company's revive blend containing a mix of cordyceps extract, field mint extract, rose hips extract, and schisandra extract. Cordyceps is a medicinal mushroom that is great for athletic performance and contains antiaging properties. While I still felt forever-21 (as I normally do after my morning coffee), I did have a little extra pep in my step and felt a little more alert than usual throughout the day. Subtle, but still noticeable.
I also tried a second round in the afternoons, minus the coffee, to see if it stood the test. While it didn't pack the same punch, I did feel a little boost in my energy. On a scale of one to 10, I would say it ranked about a two, whereas a regular cup of coffee would rank about an eight. But that's understandable considering the lack of caffeine and the time it takes for your body to adapt to the change.
For the second half of the week, I tried the Mushroom Coffee Mix, which is a blend of instant coffee powder with lion's mane extract, chaga extract, and rhodiola extract. All three of these are thought to improve cognitive function. And in my view, they did! This blend was my favorite of the two, mainly because it contained actual coffee. I felt ready to tackle the day. In fact, I was amped enough to go for a run and still had enough energy to do some creative brainstorming. It was a very nice surge of mental alertness. The taste wasn't as bitter, either. It had a fruitier finish, which was nicer on the palette. It's definitely an upgraded cup of coffee!
What's the Verdict?
Mushroom coffee has an earthier flavor than anything you'll find at your local coffee shop, but the adaptogens certainly give it an edge. And in the case of the products I tried, even the price is fair, which isn't always the standard when it comes to fancy adaptogen blends. The coffee mix comes out to only $1.50 per cup, and the elixir is just a tiny bit pricier. Since I'm a true coffee person, I probably won't be opting for the elixir alone, but adding mushrooms to coffee? I'm officially sold.
Olivia Ate These 5 Meals Every Day and Lost 15 Pounds in Only 80 Days
At the beginning of 2018, Olivia and her husband began Beachbody's 80 Day Obsession program. The program, created by Autumn Calabrese, promises a total-body transformation with an emphasis on glute and core training. Over the course of 80 days, Olivia lost a total of 15 pounds and developed a better relationship with food and fitness. Continue reading for her full story as told to POPSUGAR.
"When our budget (from eating out) and our belts were bulging, we decided we needed to take control and really focus on our health as a first priority," Olivia said. Initially, she felt discouraged because she wasn't "losing a ton of weight quickly," but shortly after, she started losing inches around her waist, which she considered to be "much more motivating." At first, Olivia found the program to be "really tough," but she credits her husband for holding her accountable to keep pushing and complete it.
Olivia used the timed nutrition plan that comes with the program to help with her diet. She ate five meals a day that consisted of the following:
- Meal 1: Greek yogurt and berries
- Meal 2: Two eggs over easy with a piece of bacon and roasted sweet potatoes over spring lettuce mix
- Meal 3: Grilled chicken, avocado, lettuce, and dairy-free ranch dressing
- Meal 4: A banana, almond butter, and celery
- Meal 5: A protein shake with sweet potatoes and a green vegetable
Olivia told POPSUGAR that on the days she lifts heavy, she makes sure to have carbs before and after her workout. "On rest days, I usually skip the post-workout carbs and eat more protein." She explained that she doesn't count calories because "timed nutrition is more about portion control and being smart about balance. When you're working out six days a week, keeping your body fueled properly becomes more of the priority." Her main focus when it comes to food is eating whole, minimally processed foods.
As for her nonscale victories, Olivia says by following 80 Day Obsession, "you really get to see yourself get stronger, and that feeling is empowering." She added that being able to fit into clothes she couldn't wear before is another victory. Before 80 Day Obsession, Olivia stressed over the "all or nothing" mentality when it came to eating healthy and being active. She told POPSUGAR, "Once I accepted the idea that health and fitness is a journey - and I'm playing the long game - I was able to focus on what I was doing and stay motivated." For those looking to embark on their weight-loss journey, Olivia says to "find what works for you and stick with it!"
If You Are on the Mediterranean Diet and You Like Wine, We Have Some Good News
The year has just begun and already the best diet of the year has been named the Mediterranean diet. With health benefits ranging from helping you lose weight to living longer, reducing the risk of heart disease, and boosting brain health, it's no wonder this popular eating plan is getting all the praise.
The Mediterranean diet is based on the traditional diet of Mediterranean countries and is mostly plant-based with lots of nonstarchy veggies, fruit, healthy fats (mostly from olives and olive oil), nuts, seeds, whole grains, legumes, and fish. Red meat is eaten sparingly, and sugars and refined, starchy foods are generally off limits.
But that doesn't mean you can't indulge on this popular eating plan. In fact, one staple of the Mediterranean diet is something that's not only good for your heart but could also help you wind down and reduce stress: wine. Specifically, red wine.
"Trying to mimic what people drink on the Mediterranean, red wine is a more popular choice," registered dietitian Lauren Manaker, MS, RDN, LD, told POPSUGAR, noting that red wine offers more heart-health benefits thanks to its concentration of the antioxidant resveratrol. She recommends no more than one five-ounce glass of red wine a day for women and two for men, although she said you can drink it every day.
"One component of the Mediterranean diet is that it encourages eating meals with others, and I interpret this as including wine as well," Lauren said, adding that if you are going to drink on this diet, do so with friends or family, rather than drinking alone.
However, just because you are following the Mediterranean diet doesn't mean you have to imbibe. Too much alcohol is inflammatory and may cause you to gain weight and make less healthy choices. It also depends on your goals, Lauren said; if you are a woman trying to get pregnant, she doesn't recommend drinking any wine.
Registered dietitian and chef Julie Andrews, MS, agrees. She told POPSUGAR that while many health professionals warn against drinking alcohol since excessive alcohol can have negative health effects, drinking alcohol (especially red wine) in moderation can be beneficial.
"In general, I say if you love wine and have a healthy relationship with drinking alcohol, [as in] no personal or family history [of alcohol abuse], then go for that five ounces a day," she told POPSUGAR. "It may help support overall health, but it certainly is just a tiny part of a giant overall picture of what a healthy diet looks like. Be sure to consume plenty of vegetables, fruits, whole grains, beans, legumes, nuts, seeds, heart-healthy fats, lean meats, and omega-rich seafood."
These Are the Most Common Mistakes Women Make While on the Pill, According to an Ob-Gyn
Birth control can be complicated. First you have to find the right method for you, weighing all the pros and cons of an IUD, the pill, an implant, or the shot. And even once you've settled on your choice of contraception, there are all sorts of rules you need to follow to ensure that it's working as effectively as possible - especially if it's the pill. We asked Jennifer Landa, MD, a gynecologist and chief medical officer at BodyLogicMD in Maitland, FL, how to keep yourself safe and prevent any unwanted pregnancies or complications. These are the common errors you'll want to avoid.
If You Want to Burn Fat During Your Workout, This Is What Your Heart Rate Should Be
You know working out is an essential part of any weight-loss plan: cardio torches calories and strength training builds lean muscle, which helps you burn more calories at rest. But when you hit the gym, you want to make sure you are getting the most out of your workout.
That's why your heart rate is so important; to get in an effective workout, especially with cardio, your heart rate needs to be elevated from its resting state to reap the heart-healthy and calorie-burning benefits. This is why heart-rate monitors are so popular and boutique fitness classes such as Orangetheory Fitness have built an entire business model based on your heart rate. But what does that mean? Turns out there's a simple formula you can use to find out your max heart rate and how to get into the fat-burning zone.
Cardiologist Nieca Goldberg, MD, medical director of the Joan H. Tisch Center For Women's Health at NYU Langone Medical Center, told POPSUGAR that determining your max heart rate is as simple as taking 220 minus your age. So if you're 30, your max heart rate is 190 beats per minute. To get into the fat-burning zone, you need to be at 60 to 70 percent of your max heart rate during exercise. Since each person's heart health and activity level is different, one person could reach his or her 60 percent after just a minute of exercise, while others could take longer (or shorter) to get there. Dr. Goldberg said that certain medications that affect heart rate could render that equation inaccurate; if that's the case, it's best to talk to your doctor to determine your target heart rate.
Stan Dutton, NASM-certified personal trainer and head coach at Ladder, recommends ramping that up a little bit to reap the most benefits. He said if you're doing steady-state cardio, such as running, walking, or cycling, you should aim for 70 to 80 percent of your max and stay there for a while. "In general, it will take around 18 minutes for your body to start using fat as fuel," he told POPSUGAR. If you want to do a shorter, more intense workout like high-intensity interval training (HIIT), you want to get your heart rate up to 80 to 90 percent for short bursts, then recover until your heart rate is back down to 60 percent.
As for how to measure your heart rate, it's best to use a wearable heart-rate monitor. If you don't have one available, Dr. Goldberg said you can also go off your perceived exertion on a scale from one to 10. "When you exercise at your target zone, you should feel like your heart rate is faster and your breathing has increased," she said. A one out of 10 is resting, while 10 out of 10 feels like you need to be picked up off the floor. Using this scale, you should be at a six, seven, or eight out of 10 when you are in the target zone.
The 3 Exercises a Celebrity Trainer Says You Need to Do More of For a Bigger Butt
If you thought the booty-building hype would die down, you were wrong. We're actually glad people are still interested in getting a bigger butt because we can teach you why having stronger glutes is important. Obviously, strong glutes means your butt will be tighter and probably get a little larger - all good things. More importantly, strengthening your glute muscles will ensure that they're firing during everyday activities like walking and lifting things. Not to mention they'll prevent dormant butt syndrome, which is when your hip flexors tighten and your glute muscles shut off from sitting for extended periods of times.
To find out the best booty-building and -strengthening exercises you should be doing, POPSUGAR spoke to Gunnar Peterson, NSCA, CSCS, a celebrity trainer and MitoQ ambassador. "You should be doing a number of squat variations and a number of deadlift variations," Gunnar told POPSUGAR. "Don't be afraid of the deadlift," he added. "You're deadlifting whether you realize it or not," he said, explaining that whenever you do movements where you lift something off the ground, you're performing a deadlift.
Continue reading for instructions on how to perform these three butt-strengthening exercises.
You Can Lose Over 20 Pounds in 3 Months - Here's How
Losing weight can seem daunting; if you have a target number of pounds you want to drop in a certain amount of time, it may seem like it will take forever until you see progress. In reality, you can notice results in a pretty short amount of time. If you have three months, you can definitely see changes not only on the scale but also in body composition.
Whether you want to lose 30 pounds or 100, here's how much you can expect to lose in three months. We spoke to registered dietitian and personal trainer Jim White, RDN, ACSM, owner of Jim White Fitness and Nutrition Studios, who explained how to maximize your weight loss in just a few months. The time will pass whether you make lifestyle changes or not, so you might as well maximize your efforts in the next three months to see the results you're after!
Keep reading to find out just how much weight you can expect to lose and how to make it happen.
There Can Be 100 People in a Room, but Only 1 Will Wear This Tuxedo Dress, and It's Lady Gaga
Lady Gaga's week of high fashion is far from over. After wowing the whole world with her Cinderella-blue gown (and matching hair) at the 2019 Golden Globes on Sunday and then blowing our minds with her Grace Kelly-esque trench coat the next day, her wardrobe had even more to give when she stepped out for the 2019 National Board of Review Gala in NYC on Jan. 8.
Gaga wore a sexy, sparkling Ralph Lauren tuxedo gown - complete with a plunging neckline, dramatic train, and thigh-high slit - as she accepted the award for best actress. The custom halter dress was embellished with more than 23,000 jet crystals, perfect for this shining star. She paired the outfit with Gianvito Rossi satin pumps and Messika earrings, and she carried a gold feathered cape jacket on the red carpet. Ahead, see her look from all angles - it's truly unforgettable.
40+ Stylish Reasons to Have a Winter Wedding
Between the Winter light, the sparkly effect of a snowy night, and plenty of seasonal ways to style your wedding gown, there are about a million reasons a Winter wedding might just be the chicest kind of nuptials - because really, is there a better way to wear your Winter white?
If you're in the midst of planning your own Winter ceremony, read through for all the gorgeous shots you'll want to capture on your big day. And, if you still haven't landed on a date, these dreamy shots of real weddings might just convince you to set a date in the snow. Check out all the inspiration ahead.
- Additional reporting by Lauren Harano
16 Cocktail Dresses So Pretty, You'll Find Any Excuse to Attend a Party
Anytime you need a cocktail dress, everything in your closet suddenly seems unworthy. Let's face it, if we're going to a fun event, it's really special to get to wear a new dress. So, for all those cocktail parties you've got to attend in 2019, pick up a new dress (or two). From minidresses to floor-length options, these are the 16 picks we want to wear all year long.
Your Definitive Guide to Wearing Sneakers This Winter - Yep, It's That Easy
If you're wondering how to wear your sneakers in the Winter while still staying practical, warm, and stylish, this is the guide you've been waiting for. Whether you're pairing your favorite white kicks with a statement-making puffer jacket or a cozy turtleneck and plaid wool skirt, the options are truly endless. Read on to see how our fave street style stars are wearing their sneakers this season, and then shop our favorite selects for your collection.
14 Stylish Coats So Fabulous, The Under-$75 Price Tags Almost Seem Fake
We love coat season so much that many of us have entire closets dedicated just to outerwear. If you haven't stocked up on some warm options yet, it's time to face the fact that the temperature is dropping. Luckily, there are plenty of affordable coats to buy online, so we curated a selection of our favorite designs for under $75. Shop through these essentials and get prepared for Winter.
Priyanka Chopra's Honeymoon Dress Is So Dreamy, We'd Be Grasping onto Nick Jonas's Hand, Too
Priyanka Chopra and Nick Jonas have officially begun their honeymoon! After a month full of wedding celebrations and countless outfit changes, the newlyweds have headed to the Caribbean to enjoy some alone time. The gorgeous actress, who held Nick's hand while exiting the plane, wore a pale blue silk dress that's perfect for a tropical getaway. Priyanka accessorized her poofy-sleeved midi dress with oversize sunglasses and a Saint Laurent bag. Nick opted for a gray long-sleeved tee, jeans, and a Balenciaga fanny pack worn across one shoulder. Read on to get a closer look at her stunning dress, and shop similar versions for your wardrobe ahead.
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