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.
mardi 22 janvier 2019
The Bachelor: Here Are the Women Who Colton Has Already Eliminated
Are you ready for a whole lot of Colton? Because the 23rd season of The Bachelor has officially kicked off, and the former NFL player has taken his first steps toward finding true love. The man of the hour, who was dumped by Becca Kufrin on the last season of The Bachelorette and also linked up with on-again, off-again flame Tia Booth on Bachelor in Paradise, is searching for his soulmate, and he certainly has some interesting women trying to woo him.
But sadly - for the ladies, anyway - not everyone has made it through with a rose. In fact, the first batch of contestants have already been sent packing without roses. Check out the status of all the women on the show ahead, and keep checking back each week to see who is still in the running for Colton's heart!
If You're Rooting For Tayisha Adams to Be Colton's Pick on The Bachelor, This Is For You
Are you falling in love with Tayisha Adams's bright, beautiful smile and positive attitude on The Bachelor? This California girl and potential love interest for this season's virgin Bachelor is more than just a pretty face. Adams is a phlebotomist, which means she knows how to draw blood, and according to the 28-year-old's official ABC bio, she was also a Girl Scout for 12 years, and recently completed a mission trip to Africa through her church. So yeah, Adams is a cool human all around.
Her dedication to serving others doesn't mean she doesn't know how to have some serious fun, though. Adams confesses she loves to go wine tasting in her spare time. And as we learned from her Instagram, she's hooked on travel and adventure. Here are more things to know about this potential front runner for Underwood's heart.
Excuse Us, but We're So Impressed by This Bachelor Contestant's Makeup Skills
On The Bachelor's first group date this season, Elyse Dehlbom won over fans (and Colton!) by sharing a story about her age. Colton gave her the group date rose, so why is Elyse saying she "can't accept a proposal" in the previews for future Bachelor episodes?
At the time of season 23's filming, Elyse was 31, putting her on the older end of the contestants' age spectrum. So when the ladies were asked to describe a "first" on their group date, she used her age to her advantage, admitting that The Bachelor marked the first time she was dating a younger man. (Colton is 26 during this season.) Colton was so impressed with her honesty and willingness to address her age head-on that he decided to keep her on for another week.
It seems like Colton is pretty intrigued by Elyse, or at least he was at first. So it's a bit baffling to see she will be having second thoughts in the trailer for the show's upcoming episodes. Then again, a lot can change in a short amount of time on The Bachelor.
Whatever's in store for Elyse and Colton's future, though, Elyse seems like a really unique person, and she's got a lot going for her. Here are a few things fans should know about the Arizona-based makeup artist.
The Bachelor's Ridiculous Cougar Comments Are Laughable, but the Ageism Flows Both Ways
At the age of 27, you better apply for an AARP card - or, at least, that's what the "cougar" standard on the current season of The Bachelor would suggest. From hair length to skin color, the pool of women who are likely to be accepted as contestants on The Bachelor is already limited. Now the topic of age has come into play, and the judgment is going both ways.
We already know that the dating franchise has an age issue. No men ages 21 or 22 years old have ever appeared on The Bachelorette, and only very few 23- and 24-year-old men have ever competed. However, the same can't be said about the women on The Bachelor, where the tables are flipped and more women in their earlier 20s are cast. This season in particular is putting lots of emphasis on the women's age, maybe because Colton Underwood is one of the youngest Bachelors we've ever had (or maybe because there's a stereotype that men prefer younger women), and, in a strange turn of events, being "younger" and being "older" have become negatives on the show.
This leads us to the second episode of season 23 of The Bachelor. During the first group date, Elyse Dehlbom, who is 31 years old, shared during an onstage storytelling that she has a history of dating men who are older than her, and that Colton, who is 26 years old, is the first younger man she's ever dated. She joked that the contestants 27 and older were part of the "cougar den." Colton gave her the group date rose that night and praised her for being "brave" for sharing her age on stage. Since when is being in your 30s something to hide?
That's not where it ends. There's an off-putting age dynamic among the women. If you're 21 or 22, you're likely deemed too young and someone who doesn't know what she wants - in this season, even called "a child" - but if you're in your late 20s or older, you're too old. So what's the perfect age? 24? 25? 26? What if the Bachelor is in his 30s? Does that make a difference? History has told us no. Most recently, Arie Luyendyk Jr. became the Bachelor at age 35, and gave his final rose to now-wife Lauren Burnham, who was 25 years old during filming.
Twenty-three-year-old Demi Burnett has made less than favorable comments about the "older" contestants. "I'm not worried about it, because there's no advantage to being an older woman here," Demi said during the second episode. Demi, who claimed "I don't have competition here," gives the impression that her age is an advantage. "The cougar attacks do not get to me at all," Demi said. "It's water off my back."
The stereotyping based on age goes the other way as well, though. Elyse called herself and the "over 27" contestants "cougars" as well (though it appeared to be a light-hearted comment in response to Demi) and 31-year-old Tracy Shapoff highlighted Demi's young age as a reason why she might not be mature enough for a commitment - we don't think we have to tell you that maturity level doesn't necessarily coincide with age. The issue seems to be such a focus for the women on the season that producers on the show centered a large part of the episode around the dynamic. From previews, it seems the conversation will continue.
Some viewers found the cougar talk funny, while others took offense to it. One Twitter user said, "Please don't even joke about 27 yr olds being cougars. I only have a liter of wine in the house," and another pointed out Demi's comments specifically, saying "I can't wait until Demi turns 30 and all the 21 year olds call her an old cougar." Personally, I find the whole cougar talk ridiculous and actually kind of laughable. A 31-year-old woman dating a 26-year-old man is short from shocking, and worthy of that absurd label? It's disrespectful for Demi to talk about being "older" in such a negative light, but it's also not fair to make assumptions about someone's personality or readiness to find love and get married based on their young age. Either way, aging is unavoidable, and there will be a seat waiting for everyone at the table during the early bird dinner special, regardless.
7 Things to Know About The Bachelor's Troublemaker, Demi Burnett
She's from Texas, so you might say it's no surprise Demi Burnett is all about going big or going home. The bold blonde may be ruffling a few feathers at the Bachelor mansion in Los Angeles - hmm, kissing Colton in front of other girls during a group date and showing up in a robe to give the Bachelor a private massage? - but according to her social media, she's a down-home country girl at heart. Her official bio says the 23-year-old hails from a town called Red Oak in the Dallas-Fort Worth area, where she loves fishing and riding an ATV, and she is a huge Game of Thrones fan.
But there's more to know about this aspiring Victoria's Secret Angel (no, really - her bucket list item is to be the first petite VS Angel, according to ABC). Here are some things we learned scrolling through her Instagram feed. Spoiler alert, Colton: she's pretty darn cool and totally hilarious (her Instagram handle is @demi_not_lovato).
Hannah B. and Caelynn Didn't Get Along Way Before The Bachelor - Here's Why
The only thing more dramatic than drama on The Bachelor is previous drama that carried over to become drama on The Bachelor. Still with us? Two contestants after Colton Underwood's heart knew each other before the show, and let's just say they didn't start filming on good terms.
Hannah Brown and Caelynn Miller-Keyes, aka Miss Alabama USA 2018 and Miss North Carolina USA 2018, respectively, competed for the title of Miss USA 2018. Not only that, but the two were roommates during the competition. During the second episode of season 23, both women separately commented on the tension that started at the pageant and carried over to the show.
"Hannah. B and I know each other, and we're not necessarily the best of friends," Caelynn said. "We competed at Miss USA together. She's Miss Alabama, and I'm Miss North Carolina. We were roommates at Miss USA. We were super close, and then she was not happy that I was first runner-up. She was mad she didn't place. For sure, there were a lot of hurt feelings. With Hannah, there's a facade, and then it starts to crumble. Hannah kind of snapped. She flipped a switch, and I was like, 'Wow, this is a whole new Hannah.' So being in this environment, it's pretty similar." Caelynn thinks that switch will be flipped again on the show and that it will happen pretty quickly.
Hannah B. also had some choice words about Caelynn, saying: "I'm not happy that Caelynn's getting time with Colton. If I start thinking about it, I'll turn into a crazy woman. I think I definitely have more insight to, like, what type of person she is. Like, she's fake." Yikes! If only that room they shared could talk.
"It's just so funny because there's not one person in the world that I have a problem with, except her," Hannah B. said to Hannah Godwin about Caelynn. "It totally scares me for Colton."
While we don't know the full story yet about what happened during the big pageant, the ladies must know each other pretty well from sharing a room.
"My relationship with Colton was solidified last night that there is definitely something there," Hannah B. said. "But now, I'm really scared that she's gonna say something to him to really screw it up."
There's still some social media evidence of the contestants' friendship on Instagram, but the last photo of just the two of them was posted by Hannah B. in February 2018. Keep reading to see pictures of the pageant beauties from, uh, better times.
Mark-Paul Gosselaar and Mario Lopez Reunited, and My Bayside-Loving Heart Can't Take It
Time out! Mark-Paul Gosselaar and Mario Lopez had a Saved by the Bell reunion on Wednesday when Gosselaar stopped by Extra to talk about his new TV show, The Passage. After Gosselaar teased Lopez for always calling him rather than texting him, the former costars caught up on each other's lives, talking about what their kids are up to these days as Lopez looks forward to expanding his family.
Oh, and the important question: yes, of course they talked about their Bayside days! When Lopez asked Gosselaar what people ask him most often, Gosselaar said, "Where's Slater?" He added that while his wife didn't watch the show growing up, his kids do watch it, joking that they're "not impressed." Later, the two snapped a selfie and re-created one of their Saved by the Bell poses 30 years later. Yes, 30!
Check out the pair's full conversation in the clip above, then test your Saved by the Bell knowledge and relive The Tonight Show's epic Bayside reunion from a few years ago.
Whew! Ansel Elgort and Violetta Komyshan's Beach PDA Is So Hot, We're Sweating
While plenty of us are braving the cold weather in the US, Ansel Elgort and Violetta Komyshan have escaped to Mexico for some fun in the sun. The couple is currently enjoying a romantic vacation in Punta Mita, and on Sunday, they were seen packing on the PDA on the beach. Ansel and Violetta snuck in a few kisses and cuddled up near the shore. The 24-year-old actor ditched his shirt and debuted his new bleach-blonde hair, while the 22-year-old ballet dancer showed off her figure in a blue thong bikini.
Ansel and Violetta first crossed paths at LaGuardia High School in NYC and have been dating on and off since 2012. "I think he had his eye on me, because we were in the same lunch period or something," Violetta previously told Cosmopolitan."We exchanged numbers and became friends, and then we started dating when I was at the end of sophomore year." They fell in love, and the rest is history.
Heather Martin Is Way More Than Just The Bachelor's "Never Been Kissed" Girl
Much has been made of Colton's virginity on this season of The Bachelor, but he's not the only one with a limited sexual past. Heather told Colton that she's never kissed anyone before, and he, well, could relate.
Even though Heather was nervous on the second episode of the season to tell Colton she'd never smooched anyone, she wasn't exactly hiding it on the show. Her official Bachelor contestant bio lists her job as "Never Been Kissed." In reality, though, Heather is gainfully employed - in an Instagram post about the show, she added the hashtag #ihaveajob, just so everyone was on the same page.
In fact, according to Heather's LinkedIn profile, she's an assistant program manager at a company called Aethercomm. The California-based company makes products to be used in combat, according to its own LinkedIn page. Impressive and so much more than that show tagline gave away.
So what else don't we know about Heather? Here are a few things we've learned about the sweet Bachelor contestant so far.
Reese Witherspoon's Family Ski Vacation Looks Like a Winter Wonderland Dream
When I go on vacation, I typically choose someplace sunny and tropical, but Reese Witherspoon's ski vacation is giving me major FOMO. The 42-year-old actress is currently vacationing with her family in Montana, and it looks like a blast! Despite the cold temperature (23 degrees Fahrenheit, to be exact), Reese and her mom Betty seem to be having the best time taking Boomerang videos, skiing, and curling up by the fire. Reese's 15-year-old son, Deacon, is also on the trip, and I can't get over how grown-up he looks!
Reese and Betty were both recently featured in Vogue's February issue, along with Reese's 19-year-old daughter, Ava. In the magazine, Reese opened up about her mission to fight against inequality and diversity in Hollywood. "The idea is to put women at the center of the story. I was sick of making movies where I was the only female lead on the set," Reese explained. The actress has since vowed to take on projects that reflect the real world, and I hope this inspires others to do the same.
The Bachelor's Catherine Is an Aspiring DJ, but She Has a Fascinating Day Job, Too
On Monday night's season premiere of The Bachelor, a number of contestants were quick to single out Catherine Agro as a potential season villain. She talked to Colton a record four times at the cocktail party ahead of the rose ceremony, leaving others miffed they didn't get more time with him.
But what does 26-year-old Catherine do when she's not vying for Colton's love, or caring for her dog, Lucy? According to her Bachelor contestant bio, she's a recreational DJ, in addition to being a real estate agent. "By night, Catherine is DJ Agro - an up-and-coming hip-hop DJ making a name for herself on the Ft. Lauderdale club scene," her bio reads.
With that in mind, can local Bachelor fans go see DJ Agro in action? Catherine's Instagram bio says that she's a producer/DJ, so it looks like this isn't just a joke she made up for the show. Unfortunately, her Instagram account features just 27 posts, none of which show her DJ skills in action.
Catherine's Instagram bio also links to a website for Jade Green Consulting, "an elite professional advisory firm focused on international cannabis business initiatives." Her bio on the site reads: "After receiving dual degrees in Communications and Business Marketing, Catherine studied International Business at RMIT in Melbourne, Australia. Prior to joining Jade Green Consulting to lead business development initiatives, Catherine spent over four years in commercial real estate sales and development in South Florida." Among that, real estate, and her apparent DJ endeavors, Catherine definitely keeps busy.
It's worth pointing out that Catherine's ABC bio lists her as an "up-and-coming" DJ. So it's possible that she didn't have many gigs before going on the show, and that The Bachelor will help her draw more business to her side hustle, whether or not she and Colton end up together. For now, though, there doesn't seem to be much evidence of Catherine's DJ career online, so fans will just have to take her word for it.
Jennifer Garner and Ben Affleck Have a Friendly Reunion at Church With Their Kids
Jennifer Garner and Ben Affleck may have finalized their divorce back in October, but the exes appear to be keeping things friendly. On Sunday, Jen and Ben reunited for church service in LA with their kids, Violet, 13, Seraphina, 10, and Samuel, 6. The pair seemed to be on good terms as they chatted and Jen flashed a few smiles. "Ben and Jen have immense love and respect for one another," Us Weekly previously reported. "They still coparent together and that will always come first."
Jen has since moved on with tech CEO John Miller and from the looks of it, their romance is heating up! After it was rumored that they were planning a romantic holiday getaway together, the couple was spotted showing some sweet PDA just before the new year. Ben, on the other hand, continues to work on his sobriety and is busy filming his new movie, Torrance.
23 Award Season Movies You Can Watch From the Comfort of Your Own Home
While we all wait to find out which prestigious films will earn Oscar nominations, you might as well check out the critically acclaimed movies that have nabbed nods and award from the Critics' Choice, Golden Globes, and SAG Awards in the meantime. Although a few are still making their way out of theaters, likely Oscar nominees like Black Panther, Roma, and Crazy Rich Asians are only one click away from being on your TV screen. Keep reading to see which hits you can watch ASAP!
Lady Gaga Calls Out Mike Pence and His Wife For LGBTQ+ Discrimination: "You Are Wrong"
Lady Gaga is currently in the midst of her Las Vegas Enigma residency, but on Saturday night, the 32-year-old powerhouse singer paused her show to call out Vice President Mike Pence and his wife, Second Lady Karen Pence. Earlier in the week, Karen announced her plans to resume teaching at an anti-LGBTQ+ Christian school, and Gaga is not here for it. "If Mike Pence thinks it's acceptable that his wife works at a school that bans LGBTQ, you are wrong," she said in a Twitter video posted by a fan. "You are the worst representation of what it means to be a Christian. I am a Christian woman and what I do know about Christianity is that we bear no prejudice and everybody is welcome."
Gaga also spoke out against the ongoing government shutdown and took a shot directly at Donald Trump. "If the f*cking president of the United States could please put our government back," Gaga urged. "There are people who live paycheck to paycheck and need their money."
Just last week, Karen announced that she would be teaching art again at Immanuel Christian School in Virginia after she previously stopped when Mike left Congress to become the governor of Indiana. The school not only requires that its employees follow rules that discriminate against gay and transgender people, but its application form also asks applicants to confirm that their marriage is "the uniting of one man and one woman." Gaga has been a longtime supporter of the LGBTQ+ community, and we love that she continues to use her voice for causes she believes in.
Sex Education: Here Are All the Songs From the Show You'll Want to Have on Repeat
If you haven't watched Netflix's new series Sex Education yet, then you're not only missing out on a hilariously awkward comedy, you're also missing out on its insanely catchy soundtrack. In Sex Education - starring Gillian Anderson and Asa Butterfield - an inexperienced high school student, who ironically has plenty of sexual knowledge thanks to his sex therapist mother, decides to team up with a bad girl and open an underground sex therapy clinic at school. The soundtrack combines the best of the '80s and '90s - including music from A-ha, the Violent Femmes, and Billy Idol - with jams from songwriter Ezra Furman, who teamed up with the Sex Education creators to make the soundtrack. The result is basically magic. Take a listen to see for yourself.
Hold the Phone - Did You Know Meghan Markle Was in a Sorority?
Before Meghan Markle rose to fame as an actress (and eventually a royal), she was just an ordinary college student and a sorority sister. While studying at Northwestern University, where she double-majored in theater and international relations (how fitting!), Meghan was also a member of Kappa Kappa Gamma, a sisterhood founded in 1870 at Monmouth College on the tenets of friendship, support, self-growth, and continuing education. To celebrate her nuptials last May, KKG even released Meghan's 2000-2001 sophomore sorority portrait, and - no surprise - she hasn't aged a day (minus the gorgeous ring and the baby bump).
Though Meghan has largely remained mum about her time during college, reporting that she was a theater nerd and loved that Northwestern gave her a chance to explore her biracial identity through an African-American studies class, her fellow Kappa sisters have nothing but good things to say about the future royal, who also served as a recruitment chairwoman for the sorority. As Liz Kores Graham, a woman who rushed Kappa Kappa Gamma alongside Meghan when they were freshmen, told the Chicago Tribune, "Meg was sort of always this ethereal, sophisticated, beautiful creature who lived with us and was always willing to lend you a top."
Her Kappa sister Liz also mentioned that Meghan was always diplomatic as she navigated conflict in the sorority house, which we imagine was great preparation for navigating the many rules and complications of the royal family, though Kappa's core values may have also played a role. According to Cari Hahn, who was a sister from the same sorority but in another chapter in Florida, Kappa is very passionate about philanthropy and Meghan is a perfect embodiment of those values. "I think Meghan will be able to use the skills she's learned and use them with her new role in the royal family," Cari told Express.
Another Northwestern Kappa Kappa Gamma member who graduated a year before Meghan, Coulter Bump, recalls how she and her sisters were instantly drawn to Meghan's charm and worked hard to recruit her. "She always had this manner to her of being dignified and poised, just very appropriate in every circumstance," she said. "A person like that is what I wanted to ensure we had in our house and luckily, she liked us back." Considering how smitten we are with the glowing beauty, it's no surprise that an 18-year-old Meghan was a top pick when it came to recruitment.
12 Nicki Minaj Videos So Sexy They Could Cartoonishly Break a Thermometer
Nicki Minaj has worked hard over the past decade to become the ultimate rapper, and her videos only keep getting sexier. The take-no-prisoners artist, notorious for her fast mouth and smokin' hot body, often knows how to create a video that is all kinds of fire. While she is in no way done making music that's hot (have you seen the music video for her recent collaboration with Ariana Grande?), here are her top 12 sexiest videos so far.
And in case you haven't seen the aforementioned video for "Bed," it's on our list.
Crunches Are Bad For Your Back - Here Are 10 Ab Exercises to Do Instead
Whether you work out every single day or hit the gym every blue moon, you're probably familiar with the popular ab exercise crunches. If you had to take a guess, how many crunches do you think you've done in your lifetime? Hundreds? Thousands? You more than likely did them in your high school gym class, during a quick at-home ab workout, and you probably do them during your favorite group fitness class. It's understandable why crunches are such a popular exercise - they're simple and can be done anywhere, but that doesn't necessarily mean they're good for you.
World-renowned professor of spine biomechanics, Stuart McGill, PhD, found that crunches and sit-ups place 3,300 newtons (340 kilograms/749.60 pounds) of compressive force on the spine when it's in a flexed position. The repeated force of crunches can cause the discs in your back to bulge (the gel nucleus of the disc bulges), pressing on nerves causing lower-back pain and potentially causing a herniated disc. Whether you're a regular at the gym or love to do cardio dance workouts every now and then, a disc injury can sideline you for quite some time.
If you're currently experiencing lower back pain or would rather not run the risk for injury, Dr. McGill came up with the "Big 3" exercises to strengthen the core, focusing specifically on stability and control. If you're looking to expand your repertoire of ab exercises that are back-friendly, consider the following moves for a strong core and a healthy back.
This Is What Your Macros Should Be If You're Trying to Lose Weight, According to a Dietitian
You've already heard this before: weight loss is all about calories in, calories out (or CICO). And while that seems like an easy-enough concept, it's much more complicated. Everyone burns calories at a different rate, thanks to a little thing called your metabolism. And with other factors - such as age, sex, and activity level - in the mix, finding your exact calorie target isn't a one-size-fits-all number. (To get a close estimate of how many calories you should eat to lose weight, check out this formula).
This is why many people have turned to counting macros. Macronutrients are what make up the calories in food, and the three types are carbohydrates, protein, and fat. One gram of carbs is four calories, one gram of protein is four calories, and one gram of fat is nine calories. The theory behind counting macros is that you focus on the quality of foods you are eating rather than just calories alone. And if you focus on good-quality food and balance out your macros, you will get a well-rounded diet full of fiber-rich carbs, healthy fats, and lean protein.
But what should your macro profile look like if you're trying to lose weight? "Ideal macronutrient breakdown will vary from person to person, as there are a variety of factors that go into calculating the optimal ratio," registered dietitian and ACSM-certified personal trainer Jim White, owner of Jim White Fitness and Nutrition Studios, told POPSUGAR. And while it will depend on your caloric needs, activity levels, and goals, Jim recommends a standard macro breakdown as a good place to start, which he shares below.
What Your Macro Breakdown Should Be For Weight Loss
"For weight loss, we typically try to increase protein and fat intake and decrease carbohydrate intake," Jim explained. "Protein increases a person's metabolism. With a decreased carbohydrate intake, the body has less fuel to use to get through a high-intensity workout. An increased fat intake allows the body to start using fat as the main source of energy and thus is burned more so than any of the other macronutrients."
Still, he doesn't think people should completely give up carbs or even eat a low-carb diet. For weight loss, Jim recommends a general breakdown of 40:30:30 - 40 percent carbs, 30 percent protein, and 30 percent fat. This ensures you are getting enough carbs to give you energy and fuel your workouts, protein to build muscle and keep you satiated, and fat to also increase satiety and help your body burn fat.
To find out exactly how many calories should come from each macro, you need to know your daily calorie intake. So if you are eating 1,900 calories a day, 760 should come from carbs, 570 from protein, and 570 from fat. For a more in-depth way to calculate your calories from macros, find the equations here.
All in all, counting macros is an excellent weight-loss tool that can also help you create a healthy, well-rounded diet. And while 40:30:30 is a good place to start, you may want to meet with a registered dietitian to determine your exact macro needs. The best part? You can make room for splurges; IIFYM is all about fitting your favorite foods and treats into your diet.
These Celebs Are Already Starting Off 2019 Healthy and Fit - We're Inspired to Do the Same!
Nothing makes you want to get in shape more than seeing a hot, and we mean hot, Instagram gym picture of your favorite celeb. These celebrity photos made us break a sweat just by looking at them, not to mention, they are exactly who you should follow in 2019 if you are in need of some fitness inspiration.
So if your resolution is to get fit, these photos will give you all the motivation you need for the rest of the year . . . trust us.
This Is How Long It'll Take For Intermittent Fasting to Work
When it comes to getting healthier and toning up your body, one of the most popular of the countless options out there right now is intermittent fasting (or IF, for short). IF includes several different approaches to choose from, but most involve eating for only a short period of time during the day and/or limiting the amount of calories you consume. The results are apparent to those who've tried the method, but according to the experts, you need at least 10 weeks of following a few basic rules to see any changes.
Read on for more details about how best to make IF work for you, including whether the time of day you're eating has an impact on your waistline and what other benefits you can expect from the method, aside from a lower number on the scale.
A Chef Explains How to Make the Crispiest Brussels Sprouts Ever Without Deep Frying Them
Pumpkin and butternut squash get all the attention during Fall and Winter (and rightfully so because they are both delicious), but my favorite comfort food during the cold months is a plate of roasted brussels sprouts. It's the perfect complementary side dish to a roasted chicken, vegan curry, or even Thanksgiving turkey.
But as much as I love brussels sprouts, I can never make them as well as restaurants do. Without fail, every restaurant I go to serves up a plate of brussels perfectly brown and crispy, while mine have more of a mushy and soggy texture - not exactly appetizing. And while some restaurants fry them or coat them in bacon fat, which of course makes them so tasty, you don't need vats of oil to make brussels sprouts crispy and delicious.
During a press trip to Cape Cod, Anthony Cole, executive chef at Chatham Bars Inn, revealed his secret for roasting the perfect brussels sprouts every time. "Use a very light amount of fat, then just put it in a really, really hot oven, like 450 degrees is what we do at home," he told POPSUGAR. "Lay the sprouts flat on a sheet tray so they're not piled up on top of each other, and just roast those suckers."
Making sure they are evenly spread out and not on top of each other is key. He also said to make sure you roast them long enough at that high temperature. About 10-15 minutes should be good, but keep an eye on them; when they start to get browned, caramelized, and crispy, it's time to take them out.
Chef Cole is a fan of olive oil and primarily uses it when roasting veggies. But for cooking at higher temps, he also recommends canola oil or grapeseed oil: lighter, clearer oils that have a high smoke point. You don't need a ton of oil to roast your brussels, but he said you can finish them off with a drizzle of olive oil afterward or top with roasted garlic or even roasted chickpeas.
And for the best brussels sprouts possible, start with a quality veggie. Chef Cole recommends hitting up the farmers market instead of the supermarket for the best, freshest options. Brussels sprouts are in season all Fall and Winter long, so make sure you hit up your local farmers market, and get to roasting!
Travel and expenses for the author were provided by Chatham Bars Inn for the purpose of writing this story.
Skip the Mat and Work Your Abs Standing For a Strong, Lean Core
If you're a person who loves working your abs because you get to lie down on a mat, this post may not be for you. We've rounded up our favorite standing ab exercises to show you how to work your abs upright because these moves will help you in your everyday activities far more than crunches will. And if you have neck pain every time you do ab work on the floor, try some of these standing moves and see how you feel.
There's quite a variety of ways to work your abs once you are off the floor - some of the moves use weights and some don't. We'll teach you how to do the wood chopper and the tuck jump. Program these moves into your next workout; we recommend adding two to five of these in a sweat session. Say goodbye to the mat, and read on to see all the ways you can work your abs standing.
One Simple Change Can Revamp Your Workout - and Weirdly, It Has to Do With Your Face
I'm all about quick fixes that make workouts more effective, and if there's a trick to make a workout seem easier, I've probably tried that too. Those things don't usually come packaged together, but science may have hit the jackpot, and it has nothing to do with physical form or mental mantras. Nope, it's just smiling.
There's already evidence to suggest that smiling can trick your brain into thinking that you're happy, triggering the release of feel-good hormones such as dopamine and serotonin that can lift your mood in reality. A 2017 UK study tested the benefits of smiling in a fitness capacity, and their findings suggest that smiling can actually help you perform better during workouts.
Researchers tested the trick by asking groups of runners to jog while smiling, frowning, relaxing their upper body, or using their usual mental workout strategies. As the participants ran, scientists measured how much oxygen they used per stride (their "running economy"), with lower numbers showing a more efficient workout.
The study was small, with 24 participants, but results showed that the runners who smiled were the most efficient. That group also reported lower "perceived effort" than the frowning group, meaning that they didn't feel they had to work as hard. So, what's behind the results? Lead researcher Noel Brick told the New York Times that smiling probably leads to overall muscle relaxation, which in turn leads to better overall performance.
One interesting caveat: according to Brick, the more forced your smile is, the less likely you are to relax and activate those performance gains. Genuine smiles, the ones that light up your eyes, brighten your cheeks, and feel the most natural, are your best bet to having a better workout and feeling better while you do it.
It sounds like a strange trick, but some of the best athletes in the world have used it. Champion marathoner Eliud Kipchoge smiled through the last few miles of his two-hour, 25-second marathon in May 2017, the fastest 26.2 ever. He was smiling, he told Wired, in hopes of relaxing himself and dealing with the pain.
Testing With Runs and HIIT
I can modestly say that I'm no record-breaking marathoner, but if the best in the world are trying it, and if science is confirming it, I'm willing to try out any weird-sounding trick. Mimicking the study, I first tried smiling through the pain on a few hot, hilly, 10-mile runs this Summer. Specifically, I used it when I hit a "here goes nothing" moment, like a steep incline or a long, shadeless stretch of sidewalk: something that seemed impossible or that I knew would be painful. These were the moments when I felt so crazy ("Why am I doing this to myself, again?") that I just had to smile, or almost laugh at myself. That made it feel genuine and weirdly empowering. It wasn't that that I suddenly knew I could conquer that hill, or even that I suddenly wanted to; it still felt impossible, and I definitely still wanted to stop. But it gave me a "throw caution to the wind" mentality that was enough to get started.
I tried grinning during the toughest moments of HIIT workouts- lunge jumps, squat jumps, burpees, and any other time I wanted collapse on the floor - and found the same result. It felt strange, because smiling was the last thing I wanted to do in those situations, but it also gave me an unexpected jolt of energy and confidence. I couldn't track my oxygen efficiency like in the study, but the workouts and runs just felt better: less work, but also more fun. And I'm a firm believer that the best workouts are the ones you'll stick to, and that the ones you'll stick to are the ones you enjoy.
I will say, it definitely feels awkward at first. If you don't feel like you can spontaneously sport a genuine smile mid-workout, try streaming a funny video on the treadmill, listening to a funny podcast or comedian, or smiling when a class instructor says something hilarious (or tells you to do something that seems hilariously impossible). Performance gains and efficiency are great results, and if smiling during a workout can also make it seem easier and more fun, then it might just be worth a try.
Improve Your Posture and Relieve Shoulder Tension With These 5 Simple Stretches
Sitting all day, stress, looking down at your phone, tension, and overuse are all causes of poor posture and tight shoulders. If you've been experiencing tightness in your upper body, specifically your shoulders, and need a remedy, we've got you covered.
POPSUGAR tapped Kajuan Douglas, founder of Merge New York and certified yoga instructor, for stretches to relieve shoulder tension. These moves are simple enough to add into your daily routine and take less than five minutes to do. Check them out ahead.
7 YouTube Ab Workouts to Burn Your Core in 10 Minutes or Less
When life gets busy, YouTube workouts have your back. Or, in this case, your abs. Quick workout videos are a great go-to when you don't have time for the gym, and with the right moves, you can get your abs burning in 10 minutes or less. You can do all of these workouts with nothing but a mat or soft floor. (Although, if weighted abs are your thing, we've got you covered too.) Add a video to the end of your workout or do it as a standalone to squeeze in some at-home core work on a hectic day.
If You Want to Burn More Fat and Calories, These Are the Exercises You Need to Be Doing
People are always looking for the quickest way to lose weight, get in shape, and build muscle, and honestly, there's no get-fit-quick scheme. Depending on your genetics, body type, and fitness level, it can take anywhere from a couple of months to years to see a transformation - and there's nothing wrong with that.
One style of training that can help simultaneously lower your body-fat percentage and build muscle is weightlifting. There are a lot of ways to lift weights like circuit training, bodybuilding programs, and HIIT workouts. Regardless of how you decide to lift, I highly recommend incorporating compound exercises into your weightlifting routine. Instead of focusing on spot reduction, I find that these moves will strengthen and define multiple muscle groups at once and allow you to have more efficient workouts.
Compound exercises are multi-joint movements that work groups of large muscle like squats, deadlifts, and push-ups. These movements elicit a greater energy expenditure (they require more energy to perform) and as a result, your body burns more calories and fat. The more muscle groups working at once, the more energy you will expend, which means the more calories and fat you'll burn.
Begin incorporating the following exercises into your strength routine in order to get maximal results at the gym. If you aren't sure where to begin when it comes to lifting weights, you can follow this four-week strength training program to get started.
Burn Fat and Build Muscle With This Weightlifting Workout Plan
If you want to start lifting weights more often and have no idea what to do in the gym, we've got you covered. Follow along with this one-week weightlifting plan that's suitable for all levels. Grab your dumbbells, your water, and a towel and get ready to start. For maximal muscle growth and fat loss, we suggest following this program for four weeks. After that period, begin to increase your weights and progress the movements.
Don't forget to warm up before every workout and cool down after.
Are You Sure You're Doing Squats Correctly?
Love them or loathe them, squats are one of the most effective exercises you can do. It's very important, however, that you do them just right to maximize effectiveness and prevent injury.
Squats are also highly versatile: you can do them anywhere - even while brushing your teeth. Multitask by adding bicep curls and other moves to make them harder.
How to Do Squats
Here's a primer on how exactly to do the perfect squat.
- Stand with your head facing forward and your chest held up and out.
- Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
- Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
- Keep your body tight, and push through your heels to bring yourself back to the starting position.
Start with three sets of 10 squats, and then add more reps (12, 15) as you get used to the motion. It's definitely awkward at first, so don't expect to master the squat right away. Focus on your form, and then worry about adding reps. When you are ready, start experimenting with these squat variations.
Test Drive Your Squat With This Video Workout
These Gymnasts' Floor Routines Are So Good, We Can't Stop Watching
Last April, UCLA won its seventh NCAA Women's Gymnastics Championship, but not before a floor routine from one of its student-athletes went viral. The theme was Michael Jackson. The gymnast's name? Katelyn Ohashi. (And yes, she even did the moonwalk.)
In the Bruins' Jan. 12 meet against California, UC Davis, and Michigan State, Katelyn took the internet by storm with a new routine that earned her a perfect 10. This year, the senior dances to a mashup of classics like "September" by Earth, Wind & Fire and Tina Turner's "Proud Mary." Not to mention, she does the moonwalk yet again.
If you loved her dynamic routines, we're bringing you more electric performances from college gymnasts across the country. These women remind us that competition, especially in a sport as intense and dangerous as gymnastics, can actually be fun.
Packed with skill, good music, and lots of fearless attitude, these are a must see.
Eating Low-Carb and Getting Bored of Just Chicken? Here's a Full Week of Meal Ideas
When it comes to cutting down your carbs, it can be a struggle to feel full and satisfied after your meals, especially if you're craving that crunch of bread, bite of pasta, or crisp pizza crust. But you don't have to go hungry just because your carbs are restricted. Protein and fats are just as important in your diet because they provide lasting energy to keep you feeling full and satiated after a meal, and it's easy to load up if you plan in advance. Here's an easy-to-follow weekly meal plan for when you need to shake things up.
A Dietitian Says This Is the Best Carb to Help You Burn Belly Fat
If you're trying to lose stubborn belly fat, you've probably heard that you should cut carbs to banish the bloat and trim your waistline. And while limiting certain types of carbs, such as sugar, can help you lose weight, there is a carbohydrate that will actually help you achieve your weight-loss goals.
Dietitian Tracy Lockwood Beckerman, MS, RD, recommends people eat more soluble fiber to burn more belly fat. Fiber, which is a carbohydrate, has two forms: insoluble and soluble. Insoluble fiber doesn't dissolve in water so it passes quickly through your body, mostly intact. Soluble fiber, on the other hand, does dissolve in water and creates a gel-like substance that mixes with other partially digested food in your small intestine.
"This gel that forms slows digestion in the body, which keeps you feeling full for longer," Tracy told POPSUGAR. "Research supports that soluble fiber leads to a decrease in the amount of fat in the abdominal region."
Some examples of soluble fiber include oat bran, barley, lentils, beans, and some fruits and veggies such as cauliflower, apples, and citrus fruits. Tracy also recommends chickpea pasta, such as Banza Pasta, which means you can totally enjoy a plate of pasta and still lose belly fat!
While losing weight requires a number of factors including eating a calorie deficit, exercise, getting plenty of sleep, and managing stress, loading up on soluble fiber foods will help you feel full and burn that belly fat.
Learn How to Strength Train With This Beginner's 4-Week Strength Training Program
Now that you've decided to start lifting weights, you're probably wondering where exactly you should begin. We know the weight room can seem intimidating, which is why we created this guide to get you acclimated to lifting weights. This program is designed to first and foremost introduce you to weightlifting, and second help you build lean muscle - and yes, you'll lose fat as well.
You'll work out three times a week for four weeks. Ideally we'd like you to do the strength sessions with a lighter activity day in between (swimming, yoga, etc.), but we do understand that life happens, so move them around to fit your schedule! The first two weeks will be very simple but still challenging. On weeks three and four, the sets and reps will increase. A sample week will look like the following:
- Monday: Week 1, Workout A
- Tuesday: Foam roll for 15 minutes
- Wednesday: Week 1, Workout B
- Thursday: 20-minute easy run
- Friday: Week 1, Workout C
- Saturday: Hour long walk
- Sunday: Yoga
For the exercises that require weight, start with either 7.5-pound or 10-pound dumbbells. If this feels too light or too heavy, make necessary adjustments. It's more important to master the movement than to move carelessly with heavier weights. Don't forget to warm up and cool down after every workout. For your warmup you can do an easy run or dynamic exercises to activate your muscles like butt kicks, high knees, plank saws, and glute bridges.
Since you're being more active, you will more than likely notice that you have a larger appetite. Listen to your body and fuel it with nutritious foods like vegetables, protein, complex carbs, and healthy fats. Drink lots of water and be sure to replace the electrolytes you've lost with a sports drink or electrolyte tablets.
This Workout Is Designed to Carve Your Core and Sculpt Your Arms - Ready?
When heading to the gym, I usually opt for full-body workouts because they're so damn efficient. But in the day before to my favorite cycling class, I avoid working my legs; I want them to feel fresh and ready to push big gears and pedal fast. Since I'm avoiding taxing my lower body, I focus, instead, on my abs and arms. This is one of my favorite workouts in my current rotation.
Related: Carve Lean Abs and Ripped Arms With a Pair of Dumbbells and This 20-Minute Workout
To keep the workout streamlined, I concentrate each circuit in a specific area of the gym. After warming up, I start with the cable pulley machine, rotate to a bench with some dumbbells, and then end on the mat. This way, I don't have to worry about losing my equipment. You guys, my gym is so crazy in January; you have to stake a claim. I don't mind sharing (I will definitely let anyone rotate in), but I like to get my workouts done and head to the steam room to add a bit of luxury to my day. This workout, including warmup and cooldown, takes just under 40 minutes.
Abs and Arms Workout
Directions
Warm up with three to five minutes of light cardio followed by dynamic stretching. Then perform the recommended reps for each move in the three-exercise circuit, taking a minute break between sets. Repeat the first two circuits three times, and perform the last circuit twice. Cool down with three to five minutes of stretching.
Circuit One: Cable Pulley
Repeat: three times
- Wood chop: 10 reps, each side
- Palloff press: 10 reps each side
- Rope pullover: 15 reps
Circuit Two: Dumbbells and Bench
Repeat: three times
- Chest press: 10 reps
- One arm row: 8 reps
- Arm triangle: 5 each direction
Circuit Three: Mat Work
Repeat: two times
- Elbow plank with knee tap: 30 taps
- Seated Russian twist with dumbbell: 15 reps (30 rotations)
- Plank with shoulder tap: 20 reps
Keep scrolling to read more about each exercise, including recommended weights.
These Are the 11 Best Expert-Approved Weight-Loss Tips to Help You Crush Your Goals
Are you overwhelmed and confused by all the weight-loss advice bombarding you? Whether you're just beginning a weight-loss journey or you've been on one without success, read through these expert tips that will effectively help you reach your goals.
What 100 Calories Looks Like: Fresh Fruit Edition
Now that you know what 100 calories of baby carrots and other veggies look like, let's see how fresh fruits compare. Check out the chart below - you won't believe how many raspberries you'd have to eat to reach 100 calories!
| Fruit | Amount | Calories |
|---|---|---|
| Apples | 2 extra small | 105 |
| Apricots | 6 whole | 101 |
| Bananas | 1 medium | 105 |
| Blackberries | 100 berries (or 1 1/2 cups) | 100 (93) |
| Blueberries | 125 berries (or 1 1/4 cup) | 97 (103) |
| Cantaloupe | 2 cups, diced | 106 |
| Cherries | 20 | 103 |
| Clementines | 3 whole | 104 |
| Cranberries, raw | 2 1/4 cups | 98 |
| Dates, medjool | 1 1/2 whole | 100 |
| Grapes, red or green | 30 | 101 |
| Grapefruit, pink or white | 1 1/4 whole | 95 |
| Honeydew | 1 3/4 cups, diced; about 35 pieces | 98 |
| Kiwi | 2 whole | 93 |
| Mango | 1 cup, sliced (or 3/4 whole fruit) | 107 (101) |
| Nectarine | 1 1/2 medium | 94 |
| Orange | 2 small | 90 |
| Papaya | 2 cups, cubed | 109 |
| Peach | 2 1/2 medium | 96 |
| Pear | 1 medium | 96 |
| Plum | 3 whole | 91 |
| Pluot | 2 1/2 medium | 100 |
| Pineapple | 1 1/4 cups, chunks | 103 |
| Pomegranate | 1/2 whole | 117 |
| Raspberries | 100 berries (or 1 1/2 cups) | 99 (96) |
| Strawberries | 25 medium | 96 |
| Tangerine | 2 medium | 100 |
| Watermelon | 30 balls (or 2 cups, diced) | 110 (91) |
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