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 5 février 2019
If You Want to Lose Weight and Keep It Off, a Doctor Says to Skip Keto and Intermittent Fasting
It's no surprise that the low-carb, high-fat keto diet and intermittent fasting are the most popular diets of 2018. Both approaches have helped people lose weight and improve their health, but according to obesity medicine physician and scientist Fatima Cody Stanford, MD, MPH, they aren't sustainable for long-term weight loss.
"When I prescribe things to patients, I like for them to be scientifically sound, meaning there's been a study done that's been done well," Dr. Stanford told POPSUGAR. Specifically, Dr. Stanford looks for studies that show long-term benefits when it comes the keto diet and intermittent fasting.
"When we look at the ketogenic diet, the research or the literature that's been done long-term really points to the ketogenic diet being excellent for patients that have seizure disorders or refractory seizure disorders," Dr. Stanford explained. Experts have also found that people with type 2 diabetes benefit from following the keto diet, because it lowers blood sugar and insulin levels and enables their bodies to use fat as the main source of energy.
While the keto diet has been proven effective for people with specific medical issues, "With regards to long-term benefits for weight and weight regulation, the studies have not been supportive," Dr. Stanford said. Although the keto diet may work for some in the long-term, Dr. Stanford said to consider whether or not you'll be able to (or want to) sustain it for five, 10, 15, or even 20 years.
"When we flip over to intermittent fasting, there are better studies that have been done long-term," she explained. There are a variety of ways to follow intermittent fasting, with 12:12 (you eat in a 12-hour window, and fast for 12 hours) considered to be the easiest. While intermittent fasting beats keto on long-term sustainability, Dr. Stanford said, "Overall, there's a limited population that's able to really conform to intermittent fasting, or IF, over the long-term."
This doesn't mean that IF and keto won't work to help you initially begin to lose weight. But if your goal is long-term (we're talking longer than a few months) weight loss, Dr. Stanford advised finding a way of eating that you can commit to for years to come. This will look different for everyone, but Dr. Stanford recommends beginning to eat lean proteins, whole grains, vegetables, and fruits to help you achieve your goals.
A Dietitian Explains Why Going Gluten-Free Won't Help You Lose Weight
Going gluten-free is trendy, feels healthy, and is definitely something to consider for those of us with intolerances and sensitivities. It involves cutting products with wheat, rye, barley, and other gluten-filled ingredients out of your diet, and people who've done it tout benefits such as weight loss, higher energy, and just feeling better. It's persuasive, but maybe worth a second look.
"Gluten has been completely vilified in the past decade," registered dietitian Kristin Kirkpatrick of the Cleveland Clinic's Wellness Institute told POPSUGAR. Shows, books, blogs, and celebrities including Gwenyth Paltrow and Miley Cyrus have hopped on the trend, for intolerance reasons and more, and spread it far and wide. But Kristin told us that "for someone not sensitive to gluten" - that is, if you don't have celiac disease or a gluten sensitivity - it's probably just fine.
This is especially true when it comes to weight loss. People transitioning to a gluten-free diet may well lose some weight, Kristin noted, but research has shown "that this usually has nothing to do with the gluten content." Most gluten-free weight loss actually comes from separate dietary improvements, like higher intake of fruits, veggies, and fiber that come along as positive side-effects.
Related: What Happened After I Gave Up Gluten For 10 Years? It's Not What You Think
That means that, for the most part, you can make other healthy choices and still glean the weight loss benefits you might get from going gluten-free. Upping your intake of fruits, vegetables, and healthy fats, Kristin says, plus eating more fiber and keeping your carb load within healthy limits (45-65 percent of your daily diet, or about 130 grams) are all weight-loss strategies you can grab without giving up your regular bread and pasta. Here's a two-week clean eating plan you can use to get started.
That being said, there are clear benefits to going gluten-free if you have a gluten intolerance or sensitivity. Those can come with symptoms as common as bloating and abdominal pain, according to Healthline, and if you think you have a sensitivity, Kristin recommended seeing a doctor to confirm it with a blood test or DNA nutrigenomics test, like 23andMe. Celiac disease is another possibility that you'll need to consult with a doctor to diagnose.
For the rest of us, if you feel fine eating gluten, there's no weight-loss-related reason why you need to stop. Try a few other strategies instead, like going for whole foods and getting more exercise (check out this weekly workout plan to get started). Then, pass the pasta.
Related: The 10 Most Essential Grains (and What to Cook With Them)
Try Not to Get Jealous as You Watch Misty Copeland Teach This 3-Year-Old How to Dance
When I think about inspiring women, one of the first who comes to mind is Misty Copeland. As the first black female principal dancer with the American Ballet Theatre, Misty is paving the way for women of color in ballet and beyond. When she isn't busy performing, you can find her enjoying one of the biggest events on TV like the Super Bowl.
If you found the lowest-scoring game in history to be boring, it's because you didn't have Misty performing live in your TV room. In the video, Misty is seen teaching 3-year-old Belle how to do chainé turns. Then, Belle takes charge of the session by showing off her leg extensions, to which an impressed Misty replies, "That's so good!"
"Belle took her first ballet lesson last week and became instantly obsessed," Priya Shukla, Belle's mom, told POPSUGAR. Not going to lie, we're slightly jealous of Belle and very impressed with her skills. Be sure to check out the adorable video above.
This Winter, Hit the Slopes in a Seriously Chic Ski Outfit
We're excited to take on the mountains and go skiing. If you're getting ready for a snowy getaway, there are so many cute ski outfits to choose from. Whether you're a black diamond expert or learning to tackle the bunny slopes, you want to stand out on the mountain with a cute look. Everyone will be able to spot you in these 16 pieces.
If You Want to Lose Belly Fat, a Trainer Says Do HIIT Training This Many Days a Week
You know, you know: abs are made in the kitchen, with a focus on portion size, eating whole foods, and limiting the refined carbs, sugar, and alcohol. But while diet plays a huge role, exercise has its place too. Personal trainer and dietitian Jim White, RD, ACSM, told POPSUGAR that with a combination of diet, exercise, and other lifestyle habits, you can see results in as little as two weeks!
If you want your six-pack to pop, you can't spot-train to reduce belly fat. NASM-certified trainer Tamara Pridgett says, "Instead of obsessing over a 'problem area,' focus on training your entire body." When you lower your total body fat percentage, you'll lose weight in your stomach.
David Chesworth, an ACSM-certified personal trainer and wellness coach at Hilton Head Health, told POPSUGAR that a combination of high-intensity interval training (HIIT) and diet can help with weight loss, especially with reducing belly fat.
What Is HIIT?
HIIT involves short intervals done at almost your max effort, followed by shorter recovery periods or rest. The secret to HIIT is in how hard you work during your intense intervals, explained Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit. Your goal is to work out at 90 percent of your max, which trains your body to work in anaerobic mode, helping you become more efficient at producing and using energy. This increases your body's fat-burning potential, helping you get lean faster than steady-state cardio.
How Often Should You Do HIIT?
So HIIT is where it's at when it comes to reducing belly fat, but how often do you need to do it to see results? ACE-certified trainer John Kersbergen said, "The most efficient way to get results is to do some form of HIIT for a total-body workout." And no need to suffer for hours at the gym. John said, "The whole workout, including warmup, doesn't need to be more than 45 minutes to be effective." Nike Master Trainer Betina Gozo said that three to four times a week of HIIT workouts is enough. That's totally doable, right?
HIIT Workouts
Here are some long HIIT workouts you can try:
- 45-minute total-body HIIT workout
- 45-minute Tabata workout video
- 40-minute bodyweight and dumbbell HIIT workout
- 40-minute total-body CrossFit HIIT workout
- 40-minute basic HIIT workout with dumbbells
If you can't do a whole 40- to 45-minute session, do shorter workouts more often in the week. Here are some shorter HIIT workouts:
- 30-minute lower-body HIIT workout
- 30-minute Tabata workout video
- 20-minute no-equipment full-body HIIT workout
- 30-minute bodyweight HIIT workout
- 30-minute running HIIT workout
If even these are too long, break it up throughout the day with these quick yet intense HIIT workouts:
From Hot Yoga to Winter Running, Must-Have Gear to Motivate You This February
Keep up with those healthy New Year's resolutions with this amazing health and fitness gear that we're loving this month. We've got you covered, from leggings for your favorite group fitness class to CBD muscle recovery cream to adorable yet supportive sneakers. Through chilly February temps and Valentine's Day, stay motivated with these products we're loving right now.
I Meditated For 10 Minutes Every Night For a Week, and It Helped Me Fall Asleep Faster
Those close to me know I'm not the most relaxed person. I love being active and doing higher-energy things, so meditation and yoga have never really worked for me. I don't find sitting in silence or being still with my thoughts appealing, and I prefer HIIT and cardio with loud, pounding music over a yoga flow. Yet, I've heard so much about the benefits of mindfulness and other forms of meditation, including that they can reduce stress levels and quiet the mind and body. I figured it couldn't hurt to try to implement such a technique when I have energy to burn and need to power down fast.
I'm truly a night owl, and I usually eat dinner super late, like around 9 or 10 p.m. (I know, not great), so by the time I go to bed closer to midnight, I'm way too alert and energized to doze off. So, I embarked on this little experiment, in hopes that meditating for 10 minutes before bed would help me fall asleep and finally convince me of meditation's magical powers.
The first night did not go well. I tried focusing on my breath, bringing my attention back to it when my mind started to wander, but I couldn't get into it, and I actually felt a bit anxious. Instead of finding inner peace, I started thinking about what I had to do the next morning or if I had done enough work that day, and I hated the silence. I was bored and weirdly alert, so once I realized that I had stayed up longer than I planned, I took some melatonin (I know, I know) to help me fall asleep.
How I Turned a Corner
I was ready to quit after night one, but instead I decided to try something a little different. Meditating in silence clearly doesn't work for me, so I put on some light music. While I considered an app for guided meditation, I was afraid that would bore me; instead, I found relaxing spa music (So soothing, right?), and put it on a very low volume so it would fill that awkward stillness without distracting me from the meditation.
It was just enough to help me through it. I was able to concentrate on my breath, and while my mind still drifted at times - to an article that was due the next day or an idea I wanted to pitch - I simply reminded myself that this is normal for beginners. I embraced those thoughts, let them go, and went back to focusing on my breath, in and out to the rhythm of the music, for the duration of the 10 minutes. By the end, I was drowsy.
I did that for the rest of the week, and each time I got better at not letting my thoughts take over or getting bored. Of course, I'm still not perfect at meditating or even falling asleep, but I'm definitely more tired after practicing mindfulness than I am after watching an episode of Riverdale before bed. I plan to keep this habit up, as it really did help me fall asleep faster, and 10 minutes is nothing when measured against the benefits. I guess I'm sort of into meditation now.
This 1 Thing Eased My Anxiety Almost Immediately, and I Never Would Have Guessed
I've been suffering from a mysterious illness that causes fatigue, dizziness, inflammation, and severe anxiety for several years. When I began taking a more holistic approach to treating my symptoms, I never thought acupuncture would be on my list of things to try. For one thing, I think my illness partially stems from my anxiety, and needles terrify me. I faint when I get my flu shot, so I couldn't imagine that being treated like a human pincushion would help me relax.
I changed my mind when a friend told me how acupuncture had changed her life. The frequency and severity of her migraines decreased significantly just from her first few treatments. I told her I was afraid that it wouldn't be worth the money (acupuncture can be expensive), but she assured me that if I was going to invest in anything, it should be self-care. I took the chance and made an appointment, and I'm so glad I did.
The acupuncturist actually listened. She let me cry. She sympathized. She offered advice. And she didn't make me feel crazy or overdramatic or try to blame my physical symptoms on anxiety and depression alone. Rather than getting impatient or frustrated by the things I described, she assured me that she could help. She acknowledged that I'm a very sick person, just not in a way Western medicine traditionally recognizes. That alone healed a part of me that I didn't know was so damaged.
An acupuncturist treats mind, body, and soul as one entity. Essentially, the fine needles help redirect energy (or qi) in the body, stimulating the nervous system. Depending on the pressure points triggered, acupuncture can help ease a number of conditions. Research has shown it to be effective for treating anxiety, though more studies are needed.
Still, I was skeptical and nervous. Fortunately, the acupuncturist reassured me throughout the appointment, always telling me what she was doing so I wouldn't be surprised and providing a distraction when I needed one. She talked to me the whole time because I was anxious, but she explained that some people like to meditate or sleep during that time.
The acupuncturist hugged me when I left, and I fought the urge to cry tears of relief.
For the most part, I didn't feel the needles at all, not even a prick. And when they were in, I swear I could actually feel the energy moving. It was so strange, like a buzzing, tingling sensation. My arms and body just melted; I felt like I was sinking into the table. The acupuncturist hugged me when I left, and I fought the urge to cry tears of relief.
I could have fallen asleep at my desk prior to that appointment, but afterward, I felt like I'd had about five shots of espresso, minus the shakes, jitters, or anxiety. My mind seemed clear. I felt awake and alert and yet somehow less reactive. I was calm and thoughtful in my responses, instead of feeling panicked, acting on impulse, or snapping unnecessarily.
Before I left my appointment that day, we laid out a treatment plan that includes six weeks of acupuncture treatments, followed by appointments on a case-by-case basis. I'm also making changes to my diet, practicing meditation for five to 10 minutes each morning, and focusing more on the things that bring me joy. While I'm not sure this will solve my problem, it feels good to treat the physical and emotional symptoms together, rather than dismissing them as separate issues. She seems so certain that there's a light at the end of this painful, exhausting tunnel, and now I am, too.
The 1 Thing You Should Discuss With Your Doctor If Your Sex Drive Has Suddenly Stalled
Talking to anyone, let alone your doctor, about your sex life can feel awkward, but if your libido seems nonexistent, that's exactly the conversation you should be having. What you shouldn't do? Chalk it up to your birth control. "The majority of women who take hormonal contraception have no libido issues, and for some women, it can actually increase their libido because they're not worried about getting pregnant," said ob-gyn Lauren Streicher, MD, founder and medical director of the Northwestern Medicine Center For Sexual Health and Menopause. However, "there is a small percentage of women that do have a low libido because of the pill, and it's not in their heads."
Related: The Dos and Don'ts For Increasing Your Sex Drive
How Does the Pill Affect Your Sex Drive?
While losing your desire for sex is the exception and not the rule on the pill, it can happen for a number of reasons. "For some people, it can be a cumulative effect," Suzanne Gilberg-Lenz, MD, a board-certified ob-gyn in Los Angeles, told POPSUGAR. "It may not affect you at first, but over a longer period of time, it ends up decreasing your libido." That's because the pill increases levels of sex hormone-binding globulin (SHBG), a protein that attaches itself to the hormone testosterone, quite literally tying up a key player in libido.
"There also seems to be a genetic component that makes testosterone receptors work improperly for some women on the pill," Dr. Streicher explained. "You can get two outcomes from this: a low libido and vaginal dryness." If that's the case, Dr. Streicher suggests going off the pill completely and applying a local testosterone and estrogen cream (prescribed by your doctor) to the opening of the vagina to help reverse the dryness and pain.
Related: Here's Why I (Mostly) Love My Copper IUD
Should You Consider Switching Pills?
"It would be nice if the solution was just to change the pill, but we find that's not the case because there are so many things that can cause libido to fluctuate," Dr. Streicher said. If a woman notices that her sex drive has significantly decreased since going on the pill but really wants to stay on it - as opposed to trying another method like the IUD - Dr. Streicher said she may suggest changing formulas. "It seems to be that the third-generation lower-dose [estrogen] pills are more a problem than earlier developed pills," she said.
Switching to a pill with a different level of progestin - the hormone that's responsible for halting ovulation - may also help, but only in a small percentage of women. "Progestin is driving the train regarding side effects, which is why we keep having new generations of pills," Dr. Streicher said, noting that some help with PMS symptoms or skin, for example. Some women are fine on any pill, while others need options, she added.
Dr. Gilberg-Lenz agreed and emphasized just how complex uncovering the cause of low libido can be. In fact, a study in Obstetrics & Gynecology found that 40 percent of female participants reported low libido prior to any birth control use, and researchers found no association between any method of birth control and a lack of interest in sex, reaffirming that most women on the pill won't encounter this issue.
Still, if you notice significant changes and side effects from the pill, it's worth mentioning to your doctor. Your ob-gyn can determine if it's your birth control or some other underlying issue. "What we try to stay away from is trying different types of pills to see if the libido comes back, and the whole time the root cause was another factor, like a patient's antidepressant prescription," Dr. Streicher said. "It's important to look at all the factors."
Related: Ever Felt Itchy or Uncomfortable After Sex? You Might Have an Allergy and Not Know It
Learn Your Target Heart Rate to Work Smarter, Not Harder
Whether you run, bike, swim, or lift, knowing how to find your target heart rate can help you achieve maximum results. You might be asking: What is a resting heart rate? What's a maximum heart rate? Can this math help make the most of every workout? Knowing your heart rate cues can help you work smarter, instead of harder, and see results faster. But let's start with the basics: what does "heart rate" mean?
Resting Heart Rate
Simply put, your heart rate is the number of times your heart beats in a minute. We spoke with chiropractor and certified strength and condition specialist Alex Tauber, who recommends this simple technique to find your resting heart rate. Before exercise, Alex says, to measure your resting heart rate, "put your index and middle finger on the notch right below the hinge of your jaw." When you feel the pulse, start counting for 30 seconds, and multiply the number you get by two to get the number of beats per minute, and that's your resting heart rate.
Maximum Heart Rate Formula
The Mayo Clinic suggests using a simple mathematical formula to calculate it. Simply subtract your age from the number 220 to find your maximum heart rate. For example, if you're 30 years old, you subtract 30 from 220 to determine that 190 beats per minute is your maximum heart rate. You can only sustain your maximum heart rate for a few seconds before you collapse from exhaustion. If you have a medical condition and need a more specific number, a doctor or sports laboratory can perform a stress test to determine your maximum and target heart rates.
Finding Your Target Heart Rate
When you're at rest during a workout session, your heart rate should be low, you feel comfortable, breathing comes easily, and you can handle a conversation with your workout buddy. As your intensity increases, your heart rate rises, breathing becomes more difficult, and you may only be able to utter a word or two at a time. Somewhere between your resting heart rate and maximum heart rate is the gold standard for exercise.
NASM Certified Personal Trainer and ACE Certified Group Fitness Instructor Cassy Velez told us that once you know your maximum heart rate, "you'll be able to determine your target heart rate zone depending on the level of intensity of your workout." Your target heart rate range is simple calculation, i.e. 65 percent to 75 percent of your max heart rate. Your target heart rate should be sustainable for the duration of your workout, but the intensity zone, at 85 percent of your max, is the zone that gets you to your maximum results most quickly - but you likely can't hang out there for the entire workout. Push yourself and then back off to bring your heart rate back to a hard but sustainable rate. Your realistic goal should be to stay in the range of 50 to 85 percent of your maximum heart rate during each workout.
Working With Your Target Heart Rate
Knowing your resting, maximum, and target heart rate can get you to your goals faster and eliminate any wasted time on the road or in the gym. After calculating your maximum heart rate using the formula above, you can easily keep track of your heart rate with a heart rate monitor before, during, and after your workout. Or count your pulse under your jawbone just like how you found your resting heart rate.
If you are consistently exercising at a lower heart rate than your target zone, you know it's time to increase the intensity. If your heart rate exceeds 85 percent of your maximum, you can lower the intensity, by slowing down your speed if you're running or cycling, and make exercise more comfortable and sustainable. Do the math and listen to your body to zero in on that target heart rate for maximum success.
The fitter you become, the longer you will be able to push yourself in the upper range of your target heart rate. As you get stronger, track your heart rate in an app or a workout journal, and notice when it changes and look for patterns. Has your heart rate changed since you started working out? Has your resting heart rate lowered? These are good things and mean you're getting fitter. It also means you will need to increase your intensity during workouts to continue to see progress. There are exercises or workouts that increase your heart rate more quickly, like HIIT or Tabata, which give you continued after-burn effect that lets you burn calories even when your workout is over.
Trouble Staying in the Zone
Don't give up. There may be legitimate reasons that you struggle to stay in the target heart rate zone. If you find it difficult to raise or lower your heart rate during exercise, talk to your doctor, a cardiologist, or an exercise physiologist to determine whether exercise is safe for you and to reset your goals. A medical professional can order a stress test to accurately determine your maximum heart rate and help you structure goals that fit your needs.
A Cardiologist Tells Us the Worst Thing For Heart Health
When it comes to protecting your heart, you probably have heard countless times to stay at a healthy weight, watch your saturated fat intake, don't smoke, and get enough exercise. And while all these tips are great to maintain a healthy ticker, there's another type of food that trumps them all as being the absolute worst for your heart.
"Sugar has been finally recognized as the ultimate villain wreaking havoc on our health," cardiologist Luiza Petre, MD, told POPSUGAR. "We owe the obesity and heart disease epidemic to the sugar and high fructose corn syrup propaganda of the 1980s."
"Fructose converts straight into fat, as the body cannot process it as a source of energy the same way as glucose," she added. "So suddenly we ingest food that goes straight to our fat deposits. Visceral fat is one of the biggest inflammatory triggers for heart disease and becomes an endocrine organ that sabotages individuals and makes them even fatter."
She said that while the connection between fat and heart health is still up in the air, "sugar is way more harmful than fat or proteins could be."
That being said, you should still watch your intake of some fats: trans fats should be avoided at all costs, and saturated fat should only constitute 10 percent of your daily caloric intake. However, it's extra important that you also watch your sugar intake - switch from drinking soda and other sugar-sweetened beverages to sparkling and detox waters.
In fact, the American Heart Association only recommends no more than six teaspoons (or 25 grams) of added sugars for women a day. Be sure you're reading your nutrition facts and ingredients label closely: added sugar has dozens of names, including corn syrup, dextrose, glucose, and sucrose.
By limiting your added sugar intake you'll not only be protecting your waistline; you'll be protecting your heart, too.
Red Meat Is Still Bad For Heart Health, Study Finds - but Not Just Because of Saturated Fat
Doctors and experts have long warned against eating too much red meat for heart health. In fact, the American Heart Association (AHA) recommends only eating lean meat such as chicken or fish without the skin because they are lower in saturated fat and saturated fat raises cholesterol and could lead to heart disease. (Although these are the AHA's guidelines, more recent studies haven't found a direct link between saturated fat and coronary heart disease).
But now, a new study has found it's not just saturated fat from red meat that can impact your heart - a chemical called trimethylamine N-oxide (TMAO) has been linked to heart disease when consumed in high levels. Researchers found that people who eat a lot of red meat have three times the amount of TMAO compared to those who eat white meat or a plant-based diet. In the study, the red meat participants ate the equivalent of eight ounces of steak or two quarter-pound beef patties a day, compared to participants who were just given white meat or just given plant-based protein sources. However, those who stopped eating red meat lowered their levels of TMAO.
TMAO is formed by gut bacteria when red meat is digested. TMAO can be measured using a simple blood test, which may be another strategy in helping prevent heart disease.
"These findings reinforce current dietary recommendations that encourage all ages to follow a heart-healthy eating plan that limits red meat," said Charlotte Pratt, PhD, the NHLBI project officer for the study, according to Science Daily. "This means eating a variety of foods, including more vegetables, fruits, whole grains, low-fat dairy foods, and plant-based protein sources such as beans and peas."
If you're looking to cut back on your meat consumption and eat a more plant-based diet, check out these 10 tips.
Can the Keto Diet Mess With Your Cholesterol? Here's What Heart Doctors Had to Say
One of the most controversial topics in dieting and healthy living continues to be the ketogenic diet. The high-fat, low-carb diet has been a major success tool for weight loss, metabolic changes, and healing patients with diseases like epilepsy. But with all that fat intake, what happens to your cholesterol, and could it be damaging to your heart?
Because there's not a ton of clinical evidence just yet (though there is some!), it's difficult to know what ramifications a high-fat diet could have on your cardiovascular system. POPSUGAR spoke with cardiologists, heart surgeons, and a clinical nutritionist to find out what experts know at this point and how to navigate a low-carb, high-fat diet without the deadly risk of heart disease.
7 Foods That Will Help You Feel More Calm and Less Stressed
If you're dealing with stress or anxiety, sometimes it seems like nothing can take the edge off, and sometimes it's easy to comfort yourself with food. When you're reaching for chips or ice cream as an outlet for your tense feelings, try this trick: eating foods that can actually help de-stress your brain. There are minerals and vitamins that trigger the release of happy-feeling neurotransmitters in your brain, and they're in some of the most common foods you can find at your local grocery store.
We have some antianxiety recipes for you. Eat your way to better moods and less stress with the help of serotonin-releasing magnesium and tryptophan and mood-boosting omega-3s and B vitamins.
This Is the Gym Bag You've Been Seeing All Over - It's Definitely Worth the Hype
My workout essentials include a quality pair of sneakers that I can do everything in, quality workout gear (trust me, it's worth the investment), a good playlist, and a great bag to store all of my gear. The Nike Pegasus is my favorite training shoe (it's technically a running shoe but you can do so much in it), I have at least 20 playlists on Spotify, and I'm obsessed with Nike leggings. When it comes to gym bags, I still haven't found the one. I've received and purchased a handful of bags over the years, and I always find flaws with them. Too big, too small, no place for dirty clothes, not enough pockets; the list goes on.
As a part-time gym bag critic, I accepted the fact that I wouldn't find a bag that was up to my standards. One day, I was catching up with a friend when she whipped out her new gym bag raving about all the features - it was compact but could hold her clothes, shoes, laptop, a water bottle, and more. Shortly after she introduced me the Dagne Dover line, specifically the gym bag, I began seeing it everywhere.
I saw it so much, I asked a stranger at the gym her thoughts on the bag - she loved it. Plus, after hearing my coworkers talk about how much they loved their bags, I knew I had to try it for myself. I swapped out the backpack I've been using for a year with the Dagne Dover Landon Carryall (the brand sent me the bag to try out) and gave it a test drive. It's been a month since I got the bag, and let me tell you, I love it.
I have the bag in dune (it's a blush color), which is more exciting than black, and in my fitness-slash-fashion critic opinion, it's a great color for all seasons. It's expandable, which is what I need on most days, especially when I have my lunch with me and workout equipment. The neoprene fabric is smooth and easy to clean; I know this to be true because I spilled something on it after the first day of using it. It also has a shoe duster, a protective water bottle pocket, and lots of pockets for organization.
I never knew I could become obsessed with a gym bag, but here I am. If you're in the market for a bag that's functional and cute, check out the Dagne Dover collection ahead.
Start Your Week Off Right With This Full-Body Workout From Kayla Itsines
Kayla Itsines is expecting a baby girl in May, and ahead of her due date, the popular BBG trainer is staying fit. She continues to modify her exercise as her pregnancy progresses but still creates circuits that could kick our butt (with clearance from her doctor, of course). And the full-body workout above is no exception.
"Coming closer to the 3rd trimester, I'm leaning more towards full body workouts!" Kayla wrote on Instagram. "These are amazing for anyone wanting to give their abs a little break!" For this, you'll need a kettlebell, medicine ball, dumbbells, and a booty band. If you're not sure what weight works best for you, we've got you covered. For each of the following exercises, do 10 to 12 reps. Complete the circuit four times:
- Single arm upright rows with kettlebell
- Triceps kickbacks with dumbbells
- Bent-over row with resistance band
- Squat to overhead press with medicine ball
- Squat and hold (no weights)
- Kickbacks with booty band
- Bicep curls with dumbbells
Kayla also reminds us to warm up and cool down. If you want more, check out some of her at-home and gym circuits. (Note: if you are pregnant, make sure you get clearance from your doctor before trying out high-intensity workouts - and remember to listen to your body.) Now, let's get sweaty!
26 Snacks So Yummy, You'd Never Guess They Were Gluten-Free
We recognize that there are people in the world who can get through the day without a snack - we just aren't those people. Come 3 p.m., we need something to munch on, but it can be hard to find something great in a pinch if you're gluten-free. So, we've rounded up our favorite snacks that make the afternoon a little bit brighter, and they're all gluten-free!
This Is What a Dietitian Really Thinks About J Lo's 10-Day No Carbs and Sugar Challenge
In case you didn't know, Jennifer Lopez and Alex Rodriguez have started a 10-day no sugar and no carbohydrates challenge that is going viral. The couple also challenged a few of their celebrity friends like Michael Strahan, Leah Remini, and HoDa Kotb to join in on the, err, uhhh . . . fun? We love a good challenge, but we wanted to know the pros and cons of eliminating carbs and sugars from our diet. POPSUGAR spoke to Despina Hyde Gandhi, MS, RD at NYU Langone's Weight Management Program to find out if their challenge is worth following.
Is It OK to Eliminate Carbs From Our Diet?
"Our body preferentially burns carbohydrates for energy; it's our preferred fuel source," Despina told POPSUGAR. "So what happens when people restrict carbs to a really low amount, and that number is usually around 40 to 50 grams per day, the body has to shift gears so it needs to find another fuel source." Instead of burning carbs for energy, your body will begin to burn fat for energy which is a metabolic state called ketosis, she explained.
If you're trying to burn fat this may sound great, but Despina said when going low-carb, "Not everyone feels well. It may make you feel tired, lethargic, have headaches, and dizziness." People cut out obvious sources of carbs like bread, pasta, and rice, but according to Despina, it's hard to completely cut out carbs because foods like vegetables still contain carbs.
Related: I Trained With J Lo's Trainer, and Now I Know the Secret Behind Her 6-Pack
Despina doesn't promote eliminating carbs because, "When you cut out carbs, you're saying no to fruit, you're saying no to legumes and lentils, sweet potatoes, and all these wonderful foods that provide fiber for us. It's really hard to get fiber from protein and most vegetables so carbohydrates provide a good source of fiber and also vitamins and minerals," she explained. Despina said people may overeat carbs but, "I don't think we need to cut them out completely." Instead, she recommends incorporating "a reasonable amount at each meal" in order to stay balanced.
In a previous interview with POPSUGAR, Lori Zanini, RD, CDE said, "45 to 65 percent of the average person's daily caloric intake should be made up of carbohydrates." The USDA recommends that people one year and older consume a minimum of 130 grams of carbohydrates per day.
Related: J Lo's Trainer Shared 4 Moves You Should Do to Strengthen and Sculpt Your Lower Body
Is It OK to Eliminate Sugar From Our Diets?
Eliminating carbs may make you feel lackluster but cutting out added and processed sugars won't do you any harm. "If you cut out sugar from added sources it's going to be a good thing. In the American diet we probably get too much of that," she said. A benefit of eliminating added sugars is that you'll more than likely begin to eat more whole foods as opposed to foods that have been processed, Despina said. You may also experience a boost in your mood as added sugars disrupt our insulin levels and tend to make us feel unwell and tired.
But when you cut out complex carbohydrates (the "good carbs") like sweet potatoes and lentils, which are technically a form of sugar, you miss out on fiber which promotes digestion and can actually help you lose weight. According to Despina, naturally-occurring sugars like fructose, which occurs in fruits, and lactose, which naturally occurs in milk and yogurt, provide nutrients in the form of minerals and protein for us. "If you say goodbye to all of those things just because they have sugar, you're going to miss out on nutrients that your body needs."
Despina's final verdict on the no carbs and sugar challenge: "Instead of taking the approach of cutting [them] out completely . . . make sure that you're eating healthy, high-fiber complex carbohydrates and eliminating refined sugars and added sugars and processed carbs."
Get Ready For More Goop: Gwyneth Paltrow Is Launching a Series With Netflix
Gwyneth Paltrow's empire just keeps growing. On Feb. 4, it was announced that her eccentric wellness brand, Goop, will be launching a series with Netflix. According to Variety, the currently untitled series will consist of 30-minute episodes starring Gwyneth, Goop Chief Content Officer Elise Loehnen, and other editors. Episodes will touch upon the variety of health and lifestyle topics associated with the brand.
"Gwyneth is a highly visual, tactile person. The quality of everything that we produce is very important to her," Elise told Variety. "She's always looking for white space. Whether it's developing physical products or thinking of content. With this show, I think she's only really interested in opportunities where we can uniquely be ourselves and do things potentially disruptive."
For readers of Goop's quarterly print magazine, however, the series will come at a cost: production will be paused on the magazine until the release of the Netflix series, which is slated for Fall 2019. Hey, at least it's for the sake of even more quirky Goop content - whether we asked for it or not.
According to a Dietitian, Food Isn't the Only Factor That Causes Belly Fat - It's Also This
Determining the cause of your belly fat isn't as simple as doing a quick Google search. Your search results may help you pinpoint possible contributing factors, but at the end of the day, it will vary from person to person. What you eat and your activity level can affect your body composition, and to figure out if there are foods correlated with higher levels of belly fat, POPSUGAR spoke to Nicole Lund, MS, RDN, a clinical nutritionist at NYU Langone's Sports Performance Center.
"It's a hard answer because there's a lot of things at play," Nicole told POPSUGAR. "There are a lot of hormonal implications with belly fat. There's the genetic component," she said. Nicole also explained that as women age, "they tend to carry more weight in their belly, and that's just the shift in the estrogen and testosterone."
Another factor that contributes to belly fat is your body type. This is because everyone stores fat in different regions of the body. As far as food is involved, Nicole explained that another culprit of belly fat is food sensitivities. "That's why I think everyone's a little bit different. It's hard for us to say, 'Oh yeah, dairy or bananas' . . . because I think everyone is sensitive to different foods.'"
Nicole explained that people have their own individual responses to certain foods and how their bodies digest them, which is why some people choose to cut out particular foods. There isn't a universal list of foods that cause belly fat, but Nicole said dairy, sugar, and different fruits with high amounts of fructose can cause bloating, gas, and GI distress, which often appear as belly fat.
By removing offenders that trigger a bad response from your body, Nicole said you can expect to have a flatter stomach. Stress, hormones, a poor diet, and low activity levels are contributing factors to belly fat, and body fat in general, which it's why it's important to maintain a healthy lifestyle. If you eat clean and exercise and still aren't able to lose body fat, we recommend speaking to your physician or an endocrinologist.
A CrossFit Coach Created This 40-Minute Home Workout to Torch Fat and Build Muscle
Can't make it to the gym but you still want to get in a muscle-building, fat-burning workout? Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, crafted this simple (yet intense!) 40-minute interval workout you can do anywhere.
It involves heart-pumping cardio as well as bodyweight moves that will strengthen and tone your legs, butt, arms, and core. All you need is a clock and your own motivation to push yourself during the fast-paced intervals.
40-Minute Home Workout
Equipment needed: Aside from your own body, all you need is a set of stairs you can run up and down. If you don't have access to stairs, use a sturdy ottoman or bench and do step-ups.
Directions: Perform each exercise for 30 seconds followed by a 30-second rest. Repeat the four-minute circuit 10 times for a total of 40 minutes. Want to make it harder? Perform each exercise a little longer for 40 seconds, followed by a 20-second rest.
| Exercise | Time |
|---|---|
| Burpees | Minute 1: 30 seconds on, 30 seconds rest |
| Air squats | Minute 2: 30 seconds on, 30 seconds rest |
| Run up and down the stairs (or step-ups) | Minute 3: 30 seconds on, 30 seconds rest |
| Hollow hold or plank | Minute 4: 30 seconds on, 30 seconds rest |
Keep reading for details on how to do each move.
Behati Prinsloo Shared Sweet Behind-the-Scenes Glimpses of Adam Levine's Super Bowl Show
Just like Travis Scott, Adam Levine had some extra-special fans tuned into his 2019 Super Bowl performance on Feb. 3. While the 39-year-old musician took the stage with Maroon 5 in Atlanta on Feb. 3, his daughters Dusty Rose and Gio were watching on a screen, dressed in their PJs. Adam's wife, model Behati Prinsloo, shared the adorable behind the scenes photos on Monday, along with a sweet message for Adam.
"No words can describe all of this," Behati wrote in the caption of one picture. "I love you." Could she be at a loss for words because she's standing so close to Adam's shirtless, tatted chest? The jury's still out on that one. Either way, it's clear Adam "will be loved" by his biggest fans: Behati, Dusty, and Gio.
The Bachelor's Bekah Martinez Is Officially a Mom! See the First Photos of Her Baby Girl
Congrats are in order for former Bachelor contestant Bekah Martinez and her boyfriend, Grayston Leonard! The couple welcomed a baby girl on Feb. 2 via water birth, according to People.
Bekah, 23, stepped into the spotlight during Arie Luyendyk's season of The Bachelor last year. Months after the show ended, she shared her pregnancy news. "I was in disbelief and thought, 'Is this really happening?'" Bekah said. "I immediately called Grayston and then went across the street to the Dollar Tree and bought two more pregnancy tests. They, of course, were both positive."
While her pregnancy came as a surprise, she called it "a dream come true" and reinforced her excitement for motherhood. Grayston posted photos of their little one on Instagram following her birth. "No photos please," he captioned the post. We wish Bekah and Grayston the best with their adorable new addition.
What Happened Between Nicole and Onyeka on The Bachelor? Things Escalated QUICKLY
It wouldn't be The Bachelor without some drama, and this week's episode provided plenty. Elyse exited the show of her own accord, but not before leaving Onyeka with a dilemma. According to Onyeka, Nicole told Elyse that she went on the show to find an "opportunity" to leave Miami. And with Demi's encouragement, Onyeka decided to take things straight to Colton.
After Onyeka relayed the remarks to Colton, he said that having a contestant not be on the show for him was his "greatest fear." Colton then pulled Nicole aside, and she denied Onyeka's claim immediately. "That couldn't be further from the truth," she said to him. "I'm here because I haven't been able to find love. And it just kills me if you were able to take that and believe it."
Here's where things really get awkward, though. When Onyeka subsequently told the other women what she revealed to Colton, Tayshia jumped in, saying she heard Elyse and Nicole's conversation - and that Nicole didn't say things the way Onyeka was making it seem. As Tayshia told it, Nicole spoke of life-changing opportunities, but she didn't explicitly talk about leaving her hometown. "She never said that she needs to get out of Miami," Tayshia said to Onyeka. "It was misconstrued . . . she did not feel that way."
Nicole then came back into the group, telling Onyeka (in front of the others) through tears that she is, indeed, there "for the right reasons." She then accused Onyeka of "spreading rumors to Colton." Tayshia jumped in again, adding that the situation could have been solved if Onyeka had just addressed Nicole first, rather than going to Colton.
"I've been nothing but honest and real this entire process," Nicole said to the camera. Onyeka, meanwhile, said during her interview that Nicole has been crying a lot on the show, so she's not "fazed" by her tears.
Unfortunately, things got way worse at the rose ceremony. Nicole told Colton that she was on the show to find a "partner in life." She added that Onyeka had been "bullying" her and suggesting that she was "emotionally unstable." Colton responded with concern, saying he didn't want anyone to feel that way on the show. But when he pulled Onyeka aside, she was quick to say that the bullying claims are "all lies." "I would never in a million years call anyone mentally unstable," Onyeka told Colton - just before telling the cameras that Nicole is "literally a psycho."
The two women proceed to have another confrontation, with Onyeka calling Nicole a liar. It sounds like it was all a misunderstanding and that Colton, like Nicole, may have thought that calling someone "emotionally unstable" and "mentally unstable" were similar insults. I mean, this is all one big game of telephone at this point. (And it shouldn't need repeating, but Nicole doesn't need the show to leave Miami - she's a grown woman who can make her own decisions about where to live.)
Eventually, the bickering got loud enough that Colton stopped what he was doing and went over to the two women. They kept fighting, though, and he ended up walking away from the conversation to have a few minutes alone on the beach. Both of them tried to catch up with him, but he said he wanted to be alone, and the episode ended on a "to be continued" note. Yikes!
Of course, viewers were quick to take sides in the feud.
Onyeka: I would NEVER in a MILLION YEARS call anyone mentally unstable...???
**five seconds later**
Onyeka: Omg Nicole is literally a PSYCHO#TheBachelor- Brett S. Vergara (@BrettSVergara) February 5, 2019
Nicole: I can't believe you're spreading rumors about me
Onyeka: I'm not spreading rumors, I'm just [definition of spreading rumors].#TheBachelor #BachelorMonday #BachelorNation #wyatr @annahossnieh @ArdenMyrin- 3d_dorito (@jashall) February 5, 2019
And some fans were just over the whole thing entirely.
Nicole and Onyeka should both be sent home @colton 🌹
- Kaid (@kaidbanasss) February 5, 2019
if i was @colton i wouldve sent both nicole and and onyeka home
TO MESSY‼️ #bachelor- nai | multifandom (@naomiaubri) February 5, 2019
Nicole, meanwhile, retweeted a clip of Tayshia's statement about the whole thing. "That's what best friends do," she wrote in her tweet.
That's what best friends do ❤️ #taycole https://t.co/Ecn0PDVqoJ
- Nicole Lopez-Alvar (@nicolelovar) February 5, 2019
Since we don't get to see the entirety of what goes on when the cameras aren't rolling, we probably won't ever know all that went down between Nicole and Onyeka. But it was enough to cause some major waves this week, not to mention annoying the other women. Going to the show's lead about the drama with the other contestants never ends well, and it looks like these two learned that the hard way.
Viewers Had a LOT of Thoughts About Maroon 5's Super Bowl Show, and They Didn't Hold Back
It's safe to assume that Maroon 5's Super Bowl performance didn't get the reaction they were probably hoping for.
The band took the stage during Super Bowl 53 for a Pepsi halftime show that included a brief SpongeBob SquarePants tribute, a gospel choir, and features from Travis Scott and Big Boi. It's a wild combination of artists right off the bat, but that doesn't automatically spell out doom. The band gave us the safest and, probably intentionally, the least offensive halftime show, with a medley of their greatest hits including "She Will Be Loved" and "Harder to Breathe." While Scott and Big Boi hyped up the crowd with their biggest singles, the whole show just seemed like mismatched bits of different concerts forced together for an ultimately bland performance.
Of course, viewers didn't hold back their disappointment with the show online. We've gathered up some of the most relatable reactions, from annoyance with the too-brief SpongeBob interlude, to hopes that Adam Levine would put his shirt back on. Check them out, ahead!
Who REALLY Lost the Super Bowl: The Los Angeles Rams or Adam Levine's Tank Top?
Let's discuss the Super Bowl, shall we? There were inspirational commercials and some celebrity PDA, and most obviously, it was the lowest-scoring game in Super Bowl history. The New England Patriots took home the Vince Lombardi Trophy, but in the battle of the internet vs. Adam Levine's tank top, the internet definitely won. For the halftime show, the Maroon 5 frontman took the stage in a radiant bomber jacket straight out of a Richard Simmons workout video, but layer after layer, the internet just couldn't hold back.
Disclaimer: it is possible the same people responsible for Justin Timberlake's camouflage suit last year picked out Levine's outfit, but we're just going to pretend his vision board included some Joann Fabrics samples and a furniture catalog from the '70s.
Under Levine's colorful jacket was a revealing tank top covered in three-dimensional brown squares. Usually, we'd chalk it up to another questionable fashion trend, but Twitter had our backs with proof that this tank top legitimately resembled cushion covers, drapes, and, yes, throw pillows. Read on to see all the hilarious things the internet had to say about Levine's Super Bowl performance outfit.
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 is a few weeks in, and the former NFL player has already taken some serious 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, and one woman decided to leave of her own accord. 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!
Everything You Need to Know About Cassie, the Bachelor Contestant Colton's "Crazy About"
As soon as Cassie Randolph stepped out of the limo during The Bachelor's 23rd season premiere, we knew we smelled a front runner. The adorable California blonde greeted Colton Underwood with a box of butterflies in hand and said, "I have so many butterflies. Literally, I have so many butterflies." The semi-corny thought and sweet gesture definitely struck a chord with Colton, who slipped one of the fake insects into his jacket pocket while she walked into the Bachelor mansion.
Although Colton and Cassie's natural chemistry was evident right off the bat, sparks really flew when she landed her first one-on-one date in Thailand, where she spent the day swimming (and TBH, mostly making out) with Colton in the waters surrounding their own private island. During the nighttime portion of their getaway, things got intimate when they shared some alone time in Colton's bed, and he admitted that he's "crazy about" her. It's safe to say Colton's definitely smitten!
So, what else is there to know about the 23-year-old speech pathologist in training and Jimmy Kimmel's predicted winner of the season? Keep reading for some fun facts about Cassie.
The Bachelor's Latest Surprise Exit Might Be Frustrating, but It's Also Incredibly Relatable
Warning: spoilers for the latest episode of The Bachelor below!
It's not often that the cracks in the format of ABC's hit reality show The Bachelor show themselves, but every now and then, we get a reminder of just how far from reality it actually is.
Part of enjoying the series as an audience, as well as appearing on the show as a contestant, all but requires a suspension of disbelief. In real life, it's highly improbable that most people would be down with their boyfriend or girlfriend dating 20 or so other people for a few weeks until he can eventually whittle down who is worthy of his one-on-one attention. Of course, that's the exact premise of The Bachelor and its many spinoffs, which Chris Harrison continues to insist, from the rooftop of the same California mansion year after year, is the epitome of finding love.
Contestants know what they're signing up for . . . right?
Well, we'd like to think so. But clearly not everyone is cut out for this kind of courtship, something competitors might not realize until they're a few weeks into their season of the show. That's exactly what happened to Arizona-based makeup artist Elyse Dehlbom on Monday night, when she decided to break up with season 23's leading man, Colton Underwood. Elyse repeatedly says she realized she could no longer watch the guy she was falling for date other women, even after all the fun they had on their adorable one-on-one date at an amusement park earlier in the season.
"I had the world's most perfect date, and to watch people go on dates and come back and be so excited. For me, I just feel kind of heartbroken," the 31-year-old told fellow contestant Kirpa at the beginning of the episode, before elaborating later in a confessional. "I did not anticipate coming to Thailand - probably one of the most romantic places I've ever seen - and not get time with him. I think the reality is hitting home a little bit more after having a one-on-one."
All dolled up in her "statement dress," as Demi dubbed it, Elyse strolled over to Colton's hotel room to tell him that she needed to leave the competition. Naturally, it was a tearful interaction for both of them.
"I want to know all the silly, stupid things about you and how we are together. And I can't call Chris Harrison and say, 'I want every one-on-one for the next year,'" she told Colton while wiping her eyes. "I want the time and attention that a relationship deserves . . . I literally can't accept a proposal after a few months of sharing your time and attention with other people. I can't do it."
Even though Colton told Elyse that he was "genuinely excited for" their relationship, Elyse had clearly made up her mind and left, with that wedding gown statement dress flowing behind her. "How f*cking stupid am I?" she said to the cameras after her last interaction with Colton. "I'm leaving disgusted with myself and heartbroken."
Her decision to go has been praised by fans, as well as earning some eye-rolls from veteran members of Bachelor Nation who think she should've been prepared for what being on the show is like. At the very least, I think we should all admit that Elyse's problem with sharing Colton with a large group of women on TV is an understandable one and that leaving was the best choice if her heart wasn't in it.
See all the responses Elyse's shocking exit sparked on Monday night ahead.
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