Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
vendredi 1 mai 2015
Mae Whitman and Nicole Richie to Star in 2 New POPSUGAR Shows
Are you ready to laugh? Good! We have two new shows to help. At the Digital NewFronts in NYC this week, POPSUGAR announced a whole slate of video content, including two scripted comedies starring Mae Whitman and Nicole Richie. In All My Friends Are Getting Married, Mae will play Chloe, a single 20-something who is up against a Summer of six bachelorette parties. Sound familiar? And in the second season of the critically acclaimed workplace comedy Seriously Distracted, the women of Le Grande PR are getting a new boss: Nicole Richie. She'll be taking the reins from Amy Sedaris, who starred in season one.
In addition to all our already successful food, fitness, and entertainment franchises, which will be coming back, we're also partnering with our favorite girl crushes. YouTube wonder Ingrid Nilsen will head up Ingrid Dishes. In each episode she will whip up a delicious meal alongside musicians, influencers, and fans, while having an intimate conversation. We're also excited about Hannahgram with fashion influencer Hannah Bronfman, Upstaged with home stager Cheryl Eisen, and Knock Knock with designer Rachel Antonoff. And for all you foodies, we have another new series, Eat, Sleep, Repeat, with food adventurer Eden Grinshpan.
Check out the scene from the NewFront celebration put on by POPSUGAR and Adweek. Bleachers totally rocked it.
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The Alarming Reason You Need to Quit Sugar Drinks For Good
- This study about sugar drinks might be the wake-up call you need - Real Simple
- 5 easy dinners that will help you lose 5 pounds - Women's Health
- Meet your new french-fry alternative: baked avocado fries - Cooking Light
- 10 ways to make working out in the morning easier - Self
- 25 inspirational fitness quotes guaranteed to make you work harder - Shape
- 9 benefits of using free weights - Fitness
- 25 ways to run faster - Greatist
- Healthy oatmeal that tastes like cookies (really) - POPSUGAR Food
Source POPSUGAR Fitness http://ift.tt/1GmWrsc
How Zumba Helped 1 Woman Lose Half Her Weight
If the fact that Zumba is scientifically proven to make you feel happier hasn't won you over, maybe this incredible weight-loss transformation will. After being told her cholesterol was too high and being denied life insurance, Alena Shifrin decided that she needed to make a change. She walked into a Zumba class one day at 300 pounds - now at 155 pounds lighter, her life has completely changed. Watch Alena's inspiring story above!
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12 No-Cook Breakfasts That Support Your Weight-Loss Goals
If you can't seem to set aside the extra time to cook breakfast in the morning, these no-cook recipes will change your life. Light, delicious, and easy to throw together, all of the following sweet and savory options come together in under two minutes. With these quick recipes under your belt, you'll never have to skip breakfast again!
Source POPSUGAR Fitness http://ift.tt/1y9mDB0
Your 5K Playlist: 8-Minute Mile
The right soundtrack keeps you motivated during any race. If you currently run an eight-minute mile, each of these tunes is the perfect pace - 170 bpm - to help you keep time during your next 5K. The indie-heavy playlist also offers a taste of rap and classic rock, but the most important thing is that every pick is powerful and upbeat. Subscribe to the Spotify playlist, then keep reading for the full list of tracks.
- "Swept Inside" - Future Islands
- "Not Fair" - Lily Allen
- "The Golden Age" - The Asteroids Galaxy Tour
- "Too Too Too Fast" - Ra Ra Riot
- "Good Life" - Kanye West featuring T-Pain
- "Let's Build a Home" - The White Stripes
- "Runnin' Down a Dream" - Tom Petty
Remember, you will need to download the free Spotify software or app to listen to our playlists.
Source POPSUGAR Fitness http://ift.tt/1DOwb74
Photos of Victoria's Secret Angels Sweating It Out Will Inspire You to Do the Same
Yes, the Victoria's Secret Angels are genetically blessed, but they also work hard to maintain their health and killer physiques. From veteran favorites like Adriana Lima and Candice Swanepoel to the 10 newest Angels announced this week, all the models live healthy lifestyles, and they love to share their snaps! Check out all the times the Angels motivated us to stay fit, and then try the Victoria's Secret 10-minute fat-blasting circuit - it's the perfect no-equipment workout that'll whip you into shape.
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You'll Feel as Strong as a Superhero After Doing This Workout
Just in time for this weekend's big opening of Avengers: Age of Ultron is a workout to make you feel like your best and strongest self. We love that it only requires a set of dumbbells and can be done anywhere. The results? Definitely worthy of superhero status! "This is a great functional workout that challenges your body from head to toe," says Tom Holland, Bowflex Fitness Advisor, MS, CSCS, and exercise physiologist. "It not only strengthens, but torches significant calories as well." All things we love to hear.
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The Workout Gear You Should Be Splurging On
When it comes to your exercise clothes, there are ways to splurge and ways to save. But even if you don't have unlimited funds to spend on an outfit you just use to sweat in, spend wisely and strategically by at least investing extra money in these three pieces.
Your sports bra: Besides the discomfort of having a bra that doesn't fit or support you, regularly exercising in the wrong sports bra can lead to breast damage (they're moving in a figure-eight pattern, after all!), so make sure your bra is getting the job done by finding a brand and style that gives you ample coverage and support, especially during high-impact exercises. Here's how to pick the right sports bra for you, whether you're small-chested or well-endowed.
Your shoes: Your feet are doing a lot of work while you exercise, especially if you run, so make sure you are getting the right pair to support your arches and ankles and giving your toes enough room to move. It's not just about investing in an expensive pair, however: you should buy your shoes based on your exercise - whether it's hiking, running, or a cardio class. For example, while you can run in any kind of shoe, buying a pair that's not made for running can lead to overuse injuries. To start, we've got a video on how to pick the right running shoe for you.
Your pants: It's not that less expensive pairs of exercise pants are bad - they're affordable and usually fit well, and you can collect a bunch to keep them in rotation. It's just that cheaper pants tend to lose shape, pill, and fade much faster than a better constructed, more expensive pair. Plus, quality exercise pants tend to have little details, like strategically placed venting or tiny pockets to hold your house keys, which can help your performance while you work out. Depending on your needs, you may want to splurge on a high-quality pair or two - or you may find a more affordable option that works well for you.
When it comes to saving on your gear, go for tops and tanks that don't break the bank. Just be sure to look for gear made from technical fabric - there's nothing worse than dealing with a sweat-drenched cotton tank after an intense workout.
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The No. 1 Way Your Partner Is Helping (or Hurting) Your Fitness
It's no surprise that having a fit partner-in-crime helps when committing to a new workout routine - but this new study explains it especially helps if that person is your literal partner. Research conducted at Tel Aviv University found that when one spouse improves his or her exercise routine, the other spouse is up to 70 percent more likely to be healthier.
Researchers examined records from a study that followed 3,261 couples, first at an initial medical visit and then at a follow-up visit six years later. At each visit, researchers asked the pairs about their physical activity levels to determine whether they met the physical activity guidelines for Americans: a minimum of 150 minutes per week of moderate-intensity aerobic exercise or at least 75 minutes of vigorous-intensity exercise per week. During the first visit, 45 percent of husbands and 33 percent of wives met the recommendations. When they revisited these couples year later, researchers found that when a wife met these recommendations at the first visit, her husband was 70 percent more likely to meet them at the next visit. Likewise, when a husband met recommended exercise levels, his wife was 40 percent more likely to meet the levels at the follow-up visit.
Tel Aviv University researcher Dr. Silvia Koton explained, "It was well known that spouses exhibit similar risky behaviors like smoking and drinking, but it wasn't clear how an individual's level of physical activity was influenced by changes in his or her spouse's level of physical activity . . . our study tells us that spouses can have a positive impact on one another in terms of staying fit and healthy over time."
A major takeaway from these findings for couples out there? To really make your new routine stick, you might consider training with each other. Here are some couple workout ideas to get your SO sweating by your side.
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jeudi 30 avril 2015
4 Ways I Trick Myself Into 4 Workouts a Week
This Winter I fell off the fitness train. Big time. I could tell you all the excuses that kept me from my workouts: my treadmill was broken (OK, so just the readout didn't work), it was way too cold to run or ski outside (holy crap, those -10 degree days were insane!), or that I was too busy baking to make it to my favorite hot yoga classes. Excuses, excuses! Really the reason was that with a full-time job, taking care of my family and all those household chores, it seemed impossible (and exhausting!) to squeeze workouts in.
It was time to get real. I mean an hour during the day doesn't just fall into your lap! If I wanted workouts to happen, I had to make them a priority, and for me, that meant penciling them into my schedule so they were as important as any of the other appointments I had on my calendar. Here's how I was able to trick myself into getting in four workouts a week.
I Finally Said Yes
A running buddy's relay partner for an upcoming marathon had to back out because of an injury, and she was desperate for a new partner. In my 15 years of running, the only race I've ever done was a 5K, so I said, "What the hell?" Knowing I have to be ready to run 13.1 miles by the end of my training sure makes fitting in those weekly workouts nonnegotiable. The other day I woke up to 36 degrees and flurries. Normally I would have said "F that!," but I knew I had to work on hills that day. Then a week later, I did a five-miler in the rain. I hated pretty much every step, being pelted with drop in my eyes, but afterward, I was damn proud of myself. And it felt good writing it down in bright orange on my calendar (another little motivating trick).
The Alarm Is Set
The time change was crucial in getting my workouts in, and I'm taking advantage of the early morning light. Three times a week, I set my alarm for 5:45 a.m., and without even thinking, I slip on my workout clothes that I've laid out the night before, eat half a banana with some water, and get outside for a run. I'm not going to lie - in the beginning, it felt like torture, pulling myself from my warm blanket cocoon, but within five or 10 minutes of my workout, I was totally into it and loving the quiet serenity of my still-sleeping neighborhood. Now when the alarm goes off, I can't ignore it. Even if I want to sleep in, I can't. My brain wakes up, my dog, Reuben, wags his tail excitedly, and I know I can't let myself or him down.
Sundays Are My Day
I've been teaching yoga classes on and off since 1999, but after two pregnancies and mommyhood in full force, it was a little too much to keep up with. I finally committed to Sundays at 9 a.m., and since I demonstrate the poses while I teach and I get to pick what we work on, I get in a great practice. My hubby watches the kids, and my friends come to the class, so it's something I look forward to every week. And because I'm the teacher, skipping out is not an option.
It's All About the Gear, Baby
Jewelry, expensive shoes and clothes, vacations - those aren't my thing. But splurging on new fitness gear? Now that really gets me excited. After every workout, I put a dollar in a jar ($5 for superlong workouts). Then every month or so I empty the jar and get a new top, a pair of capris, or a pair of kicks. And this Summer, I may add a mountain bike or GPS watch to my fitness gear family. On a day-to-day basis, the gear inspires me because I'm psyched to try it out. And with more expensive gear, I want to get my money's worth, so that motivates me too. Getting new gear is the best healthy reward! I work out, then I get new gear, which in turn gets me excited for more working out, and the cycle keeps going and going.
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Workout Mistakes That Prevent Weight Loss
If you're trying to lose weight, burning calories through exercise is key. But if you're not burning enough, then you won't see the scale budge. If this sounds familiar, keep reading to learn what you might be doing wrong when it comes to burning calories.
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Not Just For Smearing! Ingenious Ways to Use Nut Butter
Whether you make your own nut butter or buy it in a jar, it's not just for smothering on a piece of warm toast. Check out these creative ways to reap the benefits of the protein, fiber, and healthy fats nut butters offer. Feel free to use your favorite nut butter made from almonds, peanuts, cashews, or sunflower seeds.
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With This Plan, You Only Need 2 Months to Go From Walker to Runner
A runner isn't born overnight; it takes weeks of building up and training the body to get used to moving this way. If running is one of your goals, here's an eight-week plan to get you running 30 minutes straight. Whether you enjoy running outside in the fresh air, or hitting the treadmill at your gym, this plan will turn you into a runner in just two months.
This plan involves three running workouts per week. On the days you're not running, it's OK to work your muscles in other ways by doing different forms of cardio, strength-training sessions, or yoga or flexibility training. As always, listen to your body and adjust the schedule as needed to allow for much-needed recovery time. Begin each workout with a five-minute warmup, followed by a five-minute cooldown.
Here's a printable version of this workout you can take to the gym or share with your friends.
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Get Ready For Summer With 7 Calorie-Blasting Moves
- These 7 quick exercises tighten and tone - Fitness
- 56 healthy ways to eat more blueberries - Greatist
- Lighten up your egg salad sandwich with avocado - Cooking Light
- This is what top trainers really eat before a workout - Self
- 3 tips for the best smoothie ever - Real Simple
- Why it's OK to work out at a lower intensity - Shape
- Will doing workouts that are twice as long double your results? - Women's Health
- 12 superfoods that relieve stress - Health
- This is why green bell peppers are cheaper than red - POPSUGAR Food
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The Magic Number to Remember on Your Cheat Day
According to Chris and Heidi Powell, the celebrity-trainer power couple on the ABC show Extreme Weight Loss, "Anytime you deprive yourself of food, or of anything, all you want is what you can't have!" This is one of the major reasons that cheat days - or what the Powells prefer to call "reward days" - are built into their clients' weight-loss plans.
While these indulgent days can be part of a healthy weight-loss plan, the Powells don't recommend a calorie free-for-all at breakfast, lunch, and dinner! The magic number for Heidi and Chris is 1,000. One day a week, many of the Powells' clients are allowed to have "up to 1,000 extra calories of whatever kind of food they want." This reward helps clients "stick to the plan for a longer period of time and see results forever." Heidi and Chris believe these rewards are essential so we never feel guilt when we indulge; when guilt is eliminated, dieters can make a permanent shift and reshape old habits.
There is one limitation: the 1,000-calorie reward cannot be a trigger food. You know, those foods that easily lead to an out-of-control or out-of-body overeating experience. Trigger foods tend to be calorie-dense, sugar-rich, and carb-heavy, and it's important to recognize which foods trigger you in this way. The couple recommends their clients stay away from the foods that lead to the "slippery slope" of overeating, since they "put you in a state where you can't control yourself." Once you're aware (and steer clear) of the foods that affect you in this way, those 1,000 calories are up for grabs!
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Summer Refreshment: 18 Cucumber Recipes to Beat the Heat
Cucumbers don't just hydrate - there's more to this nutritious treat. Cucumbers are a good source of vitamin C and fiber, not to mention silica, which is responsible for healthy tissue, bones, and skin. Luckily, Summer is the perfect time to enjoy this refreshing veggie. Check out these 18 cucumber recipes that will help you beat the heat!
- Additional reporting by Aemilia Madden
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Eat These Foods to Fall Asleep Faster
These snack suggestions from Shape will have you falling asleep quickly and waking up more refreshed tomorrow morning.
Q: Are there any foods that can help me fall asleep?
A: If you have trouble sleeping, you're not alone. More than 40 million Americans suffer from insomnia, a terrible condition brought on by stress, anxiety, medication interactions, and overconsumption of caffeine (which helps you stay awake due to lack of sleep, creating a vicious cycle). Recent research has also linked inadequate sleep to metabolic disease, as it increases hunger hormones and reduces the release of two major fat-loss hormones, leptin and adiponectin.
Fortunately, there are, in fact, some foods that can help you catch more shut-eye without reaching for a bottle of pills.
1. Tart cherry juice: A 2010 study published in the Journal of Medicinal Food found that drinking two glasses of tart cherry juice helped people suffering from insomnia sleep better. Participants fell asleep faster and spent less time awake during the night compared to their sleep patterns before they enrolled in the study. While the specific mechanism that aids in insomnia relief is not fully understood, researchers think that it has to do with the potent anti-inflammatory effects of tart cherry juice as several inflammatory compounds play a role in regulating sleep.
RELATED: Why Sleep Is the No. 1 Most Important Thing For a Better Body
2. Warm milk: This classic cure for bedtime woes may be more of a psychological "trick" to fall asleep than a physiological fact. Initially it was thought that tryptophan, the amino acid found in milk, helps you fall asleep by converting into serotonin, a powerful modulator of sleep. However, new research shows that other amino acids found in milk hinder this process. Still, many people swear by its use as a sedative, so it’s likely the effects are all in our heads. Since two of the major driving forces that keep people up at night are stress and anxiety, the comfort associated with the nightly ritual of warm milk may help quell these stressors to help people fall asleep better.
3. Nuts: Magnesium, a mineral found in high levels in nuts, can help control blood pressure and blood sugar, but it can also serve as a relaxant to help you catch more z's. In fact, one of the symptoms of magnesium deficiency can be insomnia. Toss pumpkin seeds in soups or salads - just 1 1/2 ounces will give you more than 50 percent of your daily value for magnesium.
In the end, keep in mind that these are merely quick fixes. The real key to optimizing your sleep habits is to find out the root problem. Maybe you’re simply not getting in bed early enough? If so, an easy fix is to aim to get between the sheets 15 minutes earlier each week—compounded over six weeks, you’ll be in bed for 90 minutes longer each night. If your problem is more that you can’t fall or stay asleep once in bed, it may be a little more complicated. Try limiting your caffeine intake later in the day or talking to your doctor about changing medications that could be interfering with your sleep.
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12 Ways to Maximize Your Calorie Burn at the Gym
During a busy day, carving out an hour to head to the gym can be tough, so the question is this: are you making the most of those 60 minutes? With a few simple tweaks, you can increase your calorie burn instantly. Try these tips the next time you're at the gym to maximize your sweat session.
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How Long Should You Wait to Work Out After Eating?
How you space out meals during the course of the day might not make a big difference in the calorie department, but it has huge implications on your workout performance. Not only can ineffectively fueling your body hinder your performance, but also, eating too much before exercise can interfere with your goals. When it comes to eating before exercise, it's all about timing.
No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal. Going overboard with too much food right before a workout will leave you feeling sluggish and can lead to stomach discomfort. The last thing you want is your workout habits to hinder your digestion process.
If it's been a few hours since your last meal, then most experts agree that you should eat a small snack one hour before your workout to properly fuel your body. A combination of carbs and a little protein, all under 200 calories, will do the trick. If you're not sure what constitutes a good choice, then check out these healthy pre-workout snacks for inspiration. And if you're going for an early workout session, then remember that exercising on an empty stomach - even when you first wake up - isn't ideal. It might feel tough to eat first thing in the morning, but fueling your body with proper nutrients is essential for your workout. Consider one of these light breakfast snacks you can enjoy an hour before your morning workout.
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10 Do-Anywhere Exercises to Burn 200 Calories in Under 3 Minutes
If you find it hard to lose weight with your busy schedule, the news keeps getting better. First, just 20 minutes of exercise was proven to help increase your metabolism. Now, a study has found that working out intensely for just 2.5 minutes can spur calorie burn throughout the day - an extra 200 calories' worth.
Source: POPSUGAR PhotographyIn the latest study, five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all.
Even though this was a small study, the encouraging results are reason enough to add intense intervals into your workout routine. It's also good news for those of you who can never seem to fit a full workout into your day. Below are ideas on intense exercises you can do anywhere for 2.5 minutes so you too can reap the afterburn benefits. Perform these at maximum intensity; you can break them into 30-second or one-minute intervals to make it more manageable. Stick with one, or choose five to do for 30 seconds each!
- Jumping jacks. These do-anywhere moves pump up your heart rate in no time.
- Mountain climbers. This cardio move helps strengthen legs and core muscles as well. Learn how to do mountain climbers here.
- Burpees. Swiftly moving from standing to squatting to push-up position challenges all your muscles. Not sure how to do this classic move? Get instructions on how to do a burpee here.
- Running up stairs. Run up and down the stairs at home or at your office - you'll get the added bonus of a toned backside.
- Walking lunges. These lunges help you develop balance while strengthening your core and lower body. Do these briskly, but make sure your form stays correct to prevent knee or ankle strain. Here's how to do a perfect walking lunge.
- High knees: Run in place while engaging your core and pumping your arms. The goal should be to keep your knees high and maintain an upright posture as you do your speed bursts.
- Frogger: This plank-to-squat move seems simple, but you'll feel it as you do your 30-second bursts. Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor, then jump back to plank. Repeat in a quick succession (below).
- Lateral hops: Make small jumps side to side as if you are jumping over an invisible line (below).
- Jump squat: Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control (below).
- Box step: Find a step, stool, or box (or aim toes at an imaginary step) and lightly tap your left toes to the box, then jump to switch feet, bringing the right toes up (below).
Don't stop at just 2.5 minutes, though. Besides upping your total calorie burn, longer exercise helps you stay healthy and prevent disease. Aim for at least 150 minutes a week; here are five ways to make sure you hit that number.
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Our Favorite Healthy Gifts For Mom
Mom spends all year taking care of her family, so Mother's Day is the perfect time to give her something that keeps her health and happiness a top priority. These fun, delicious, useful gifts are sure to inspire a healthy habit or feed a fit obsession!
Source POPSUGAR Fitness http://ift.tt/1DXjXI9
Eat Pasta and Still Be Healthy
It's hard out there for a serious pasta-lover who also strives to be healthy. As someone who grew up in a big Italian family - two parents and 18 aunts and uncles all from New York, to be exact - pasta has always been a part of family meals, and it's by far my favorite food. Now that I'm trying to be an adult and I live on my own, I cook for myself and make healthy meals most of the time. While I eat plenty of fresh produce, lean protein, and unprocessed foods, I could never give up pasta entirely. The good news for me (and others who find happiness in carbs) is that the Italian staple does have some nutritional benefits, and there are plenty of ways to make it healthier.
And the health benefits of pasta are . . .
- Protein and fiber. A typical serving size of traditional pasta (two ounces uncooked, which comes to about one cup cooked) contains eight grams of protein and a little over 200 calories. It also contains 2.5 grams of fiber per serving, which is 10 percent of your RDA.
- Several essential nutrients. It's rich in folic acid, a B vitamin that's essential for women before and during pregnancy - it's necessary for proper development of the human body. Beyond that, the vitamin can prevent anemia, cervical cancer, and strokes.
- Low amounts of sodium and no cholesterol. While the sodium content and cholesterol level depend on what you put in it, pasta itself has only six milligrams of sodium and zero milligrams of cholesterol, making it a heart-healthy base to a meal.
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Take Our Squat Circuit Challenge! 30 Days to 200 Squats
Squat challenges are all the rage now, and while it certainly is an accomplishment to work your way up to 200, 500, or even 1,000 squats (yikes!), doing the same kind only works certain muscles. Here's a new challenge for you to try. It involves five different squat variations that you repeat and eventually work up to 200 reps in 30 days.
Here are instructions for the five different variations followed by a 30-day plan to get you all the way to 200. It's not advised to skip right to day 30 if you want to be able to walk the next day, so follow the plan and adjust it slightly according to your schedule and ability level. For a quick guide, here's a printable version of this Squat Challenge.
Number 1: Narrow Squat
- Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
- Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
Number 2: Narrow Squat With Back Kick
- Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
- Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
- Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
- This counts as one rep.
Number 3: Basic Squat
- Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can, keeping weight back in your heels.
- Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
Here's a video demonstrating the basic squat.
Number 4: Basic Squat With Side Leg Lift
- Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
- Then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute.
- As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.
- This counts as one rep.
Number 5: Sumo Squat
- Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heels
- Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
The Plan
Unlike other squat challenges, this involves five different variations to not only sculpt your legs and booty more effectively, but also to beat boredom and prevent overuse injuries. This plan incorporates rest days, so while you can hold off on squats that day, you can (and should) still do other workouts to target your nonsquatting muscles.
| Day of Month | Exercise | Number of Squats |
|---|---|---|
| Day 1 | 6 reps of each | 30 |
| Day 2 | 10 reps of each | 50 |
| Day 3 | 6 reps of each, repeat 2x | 60 |
| Day 4 | Rest | 0 |
| Day 5 | 5 reps of each, repeat 3x | 75 |
| Day 6 | 10 reps of each | 50 |
| Day 7 | 8 reps of each, repeat 2x | 80 |
| Day 8 | Rest | 0 |
| Day 9 | 9 reps of each, repeat 2x | 90 |
| Day 10 | 6 reps of each, repeat 2x | 60 |
| Day 11 | 5 reps of each, repeat 4x | 100 |
| Day 12 | Rest | 0 |
| Day 13 | 7 reps of each, repeat 3x | 105 |
| Day 14 | 6 reps of each, repeat 2x | 60 |
| Day 15 | 5 reps of each, repeat 5x | 125 |
| Day 16 | Rest | 0 |
| Day 17 | 9 reps of each, repeat 3x | 135 |
| Day 18 | 5 reps of each, repeat 3x | 75 |
| Day 19 | 7 reps of each, repeat 4x | 140 |
| Day 20 | Rest | 0 |
| Day 21 | 10 reps of each, repeat 3x | 150 |
| Day 22 | 8 reps of each, repeat 2x | 80 |
| Day 23 | 8 reps of each, repeat 4x | 160 |
| Day 24 | Rest | 0 |
| Day 25 | 7 reps of each, repeat 5x | 175 |
| Day 26 | 6 reps of each, repeat 3x | 90 |
| Day 27 | 9 reps of each, repeat 4x | 180 |
| Day 28 | Rest | 0 |
| Day 29 | 12 reps of each, repeat 3x | 180 |
| Day 30 | 10 reps of each, repeat 4x | 200 |
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mercredi 29 avril 2015
Flat-Belly Time! Your No-Equipment Abs Workout
Even if you won't be sporting cropped tops this Winter, a tight and toned stomach is always in season. Move through this effective circuit two to three times for a complete workout, and help tone your belly. The best part is that there's no equipment necessary! You can do this bodyweight routine just about anywhere.
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4 Healthy Reasons You Need Coconut Oil in Your Life
The growing popularity of oil pulling may be undeniable, but the actual benefits of coconut oil continue to be a topic of debate. Some experts like Dr. Oz swear by its superpower properties, but others like Dr. Weil feel that the research isn't ready to make these claims. With that said, there are a number of studies and promised benefits worth considering.
- It soothes persistent skin conditions: Instead of relying on heavily medicated creams, coconut oil can do wonders for dry and irritated skin. Many tout regular use of coconut oil for helping improve symptoms of both eczema and psoriasis. Lauric acid, one of the saturated fats in coconut oil, has also been shown to fight off fungal infections.
- It raises HDL: Coconut oil got a bad rap over the years, but previous studies were performed on partially hydrogenated coconut oil, rather than raw, virgin coconut oil. While many hydrogenated saturated fats raise bad cholesterol levels, raw coconut oil has been shown to increase levels of good cholesterol. As long as you buy virgin coconut oil, you'll be able to reap this healthy benefit.
- It combats tooth decay: A recent study out of Ireland showed that coconut oil can even prevent tooth decay. The research revealed that coconut oil stopped the growth of most strains of S. mutans bacteria - the strain responsible for tooth decay. While many mouthwashes wipe out all the bacteria in your mouth, coconut oil could be the key to creating a mouthwash that only targets the bad bacteria.
- It can improve your complexion: One of the most touted beauty benefits of oil pulling is the detoxifying effects it can have on your complexion. Some doctors believe that when you remove the bacteria and toxins from your mouth, which can affect the rest of your body, it can have profound effects on your complexion, namely improving brightness or acne issues.
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The Ultimate Inner-Thigh Workout
Whatever your fashion choices, toned inner thighs will help you rock your look. We have created a 10-minute workout that focuses on toning and tightening the inner thighs. But don't you worry. Your entire body will be worked. Grab a mat, press play, and get ready to work your legs like never before.
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4 Poses, 4 Minutes, and Your Hips and Back Will Thank You
If you have the ever-popular office job that involves sitting at a desk for eight hours a day, it can wreak havoc on your precious body, creating tight hips and lower back pain. Many stretches for your hips also stretch out your lower back, so these poses are like two for the price of one. It will only take about four minutes, but that's all you'll need to ease tension.
Butterfly
- Sit on the floor, bend both knees, and bring your feet together. Using your hands, open your feet up like a book, pressing your knees toward the floor with your elbows. If you want more of a stretch, extend your arms out in front of you.
- Stay here for five breaths (about 30 seconds).
Half Happy Baby
- Lie flat on your back. Bend the left knee and hold onto the outside edge of your flexed foot with your left hand. Keep your left arm on the outside of your leg.
- Gently use your upper body strength to press the left knee to the floor below your armpit. Try not to tense your shoulder or chest, but keep everything relaxed.
- Stay like this for five deep breaths, and then switch legs.
- Then do both legs together for another five breaths.
Pigeon
- Sit with your right knee bent and your left leg extended straight behind you. If your hips are flexible, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
- Rest your hands on your hips or walk your hands out in front of you, allowing your torso to rest over your right knee.
- Hold here for five breaths, and then repeat Pigeon on the left side.
Double Pigeon
- Sit on the floor with your legs straight out in front of you. Bend your right knee and place your knee, shin, and foot on the floor so they're parallel with your pelvis. Bend your left knee and place it on top so your knees, shins, and ankles are stacked. You'll know you're doing it right when you gaze down and see that your legs make a little triangle.
- To make this pose more intense, place your hands in front of your shins and walk them out as far as you can, folding your chest toward your legs.
- Stay here for five breaths, slowly release, and then switch legs so your right knee is on top.
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This Snacking Habit Is Fewer Calories Than You Think
Surprising news: we may be overestimating how many calories we eat. The New York Times reports that, according to nutrition experts, healthy eaters may be consuming several hundred calories fewer than they think.
The problem lies in the way that calories are counted, which is based on a system from the 1800s that fails to take into account how many calories are lost when we digest foods that are harder to break down, especially those that contain a lot of protein or fiber, like nuts. If your healthy snacking habits include a handful of nuts (and there are many weight-loss reasons to eat them), here's the good news: one serving of 23 almonds is actually 120 calories instead of 160 calories as they are currently labeled - 40 fewer calories than previously thought. While these calorie savings shouldn't give you license to grab a second helping all the time, if you're trying to lose weight by eating right and counting calories, small savings like this can help you reach your goals.
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Gaining Weight? Your Healthy Breakfast May Be to Blame
You're not downing doughnuts or pounding piles of pancakes with maple syrup. You're choosing healthy breakfasts like green smoothies, oatmeal, and homemade baked goods. But the scale doesn't lie - pounds are creeping on, and you're wondering what gives. That healthy breakfast could be the culprit, and here are three reasons why.
But Nuts and Avocado Are Healthy
Whether you're into smoothies, bowls of cereal, or omelets, be careful about all the high-calorie ingredients you love to add on. We're talking nuts, nut butters, dried fruit, avocado, and cheese - adding these to your breakfast can rack calories up quickly. Don't shy away from these nutritious ingredients; just be sure to keep track of how many you're adding so your breakfast doesn't contain more calories than a cinnamon bun. For smoothies, use water instead of milk, fill up on greens, drink half the smoothie, and follow these other calorie-cutting tips.
Yeah, That's a Cup
When you're in a rush, a bowl of cereal or oatmeal is a quick, healthy option. But if you just eyeball portion sizes and mindlessly pour to fill the bowl, you may end up with three times the recommended serving size. Keep measuring cups and spoons on hand during breakfast time so no matter what you're noshing on, you can easily measure and know exactly how many calories you're taking in.
These Muffins Are Made With Flax!
It's fun to health-ify your favorite breakfast baked-good recipes like muffins, quick breads, scones, and pancakes, but just because you switched the butter for Earth Balance and replaced half the sugar with mashed banana doesn't mean your healthy treats are that much lower in calories. Definitely enjoy getting all of Julia Child's ideas in the kitchen, but be mindful about how many banana smoothie muffin wrappers you're unwrapping. Pair your baked good with Greek yogurt or scrambled eggs and some fresh fruit - the protein and fiber will satiate your hunger much longer than if you just scarfed down a huge chunk of pumpkin bread.
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8 Things Food-Safety Experts Never Eat
- Why food-safety specialists never eat these foods - Women's Health
- The 7 habits of healthy, stress-free people - Real Simple
- All women will love the results of this worldwide study on marathons - Self
- Eat this, not that at popular chain restaurants - Cooking Light
- Energy-boosting recipes that'll have you glowing - Shape
- How a stroke survivor who returned to running - HuffPost Healthy Living
- Toning yoga poses you can do at your desk - Health
- Lightened-up french onion dip to make at home - POPSUGAR Food
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3 Moves to Melt Away Your Muffin Top
We are pumped to share one of our favorite stories from Self here on POPSUGAR Fitness!
Source: ShutterstockThe snow has finally melted, but are you ready to embrace your favorite short shorts? If a newfound muffin top is making you wary of ditching your cozy Winter layers, rest assured, there are plenty of ways to whittle away those extra pounds without hitting the gym seven days a week.
"Muffin tops are a problem spot for everyone who overeats," says celebrity trainer Barry Jay, founder of Barry's Bootcamp, the bicoastal workout that's attracted everyone from Katie Holmes to Alanis Morissette to Kim Kardashian. "That part of our body catches excess easily, and it seems like it's the last to change."
To reverse the damage you did this Winter, try asking a doctor or nutritionist how many calories you should be eating for your age, height, and ideal body weight. "Cardio helps, but food is 85 percent of the results we see," says Jay.
Once your diet is back on track, add these three waist-whittling moves to your regular workout once a week to keep love handles at bay.
Side Bends
Source: Self- Stand with your feet hip-distance apart, arms at your sides.
- As you reach down towards your toes with one arm, lift the other one up towards your waist, placing your hand on your hip.
- Alternate sides with one arm up, one arm down.
- Do 100 reps.
Standing Twists
Source: Self- Place your hands behind your head, elbows out wide and knees slightly bent. Isolate your core making sure your hips don't move.
- Twist to one side then the other alternating sides.
- Do 100 reps.
Jack Knives
Source: Self- Lay on the floor or a bench with your legs straight out, arms stretched above your head, toes pointed towards the ceiling.
- Raise your arms towards your toes as you raise your legs to a 45- to 90-degree angle, keeping your shoulders off the floor (above). You should bring your arms way up over your belly button so your body looks just like a jack knife.
- Then return back to the floor or bench with your legs and arms stretched out.
- Do 40 reps.
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10 Ways to Guarantee You Get Up For That A.M. Workout
"Exercising early in the morning jump-starts your metabolism, keeping it elevated for hours and energizes you for the day," says Jennifer Sherman, a Certified Indoor Cycling Instructor and Head Coach at Peloton Cycle in New York City. And while you may be tempted to sleep in, there are ways to make sure you get moving before you have time to come up with an excuse not to. Here, 10 of the best from some of the country's top trainers.
1. Snooze
No, not the snooze button. "Get enough sleep the night before so you're well-rested," says Sherman. Better yet, "move your alarm clock out of arm's reach. This way you will actually have to get out of your warm bed to turn it off."
2. Pair Up
"Scheduling your sweat session with a friend is a great way to ensure you get your butt out of bed for that a.m. workout," says Adam Rosante, author of The 30-Second Body. "When you know someone is counting on you, you'll be far less likely to bail."
3. Get Competitive
Rosante suggests making a bet with one of your girlfriends. "Plan to work out five times per week for six weeks," he says. "For each planned day, you'll each put a pre-determined amount of money into a 'pot.' Something like five bucks is great. The first person to bail on a session loses and the winner gets the cash. Watching that pool grow as your body tones is pretty addictive. If you both last all six weeks, take the money and go out to celebrate with a great meal."
4. Style Yourself
Workout clothes are so cute-and even cuter when you take the time to plan out your morning look the night before. "Be a few steps ahead in order to get out the door seamlessly," says Sherman. "Take a few minutes the night before to lay out your workout gear, charge up the iPod and have your water bottle filled and ready."
5. Be Patient . . .
"Half the battle is simply starting," says Liz Arredondo, an instructor at Be Shri Yoga. "In my early days, a teacher said to me, 'Just give it 10 minutes.' Just make it through that first 10 minutes and you'll have forgotten all the doubt and sluggishness of the start of your morning sweat sessions. You blood will be moving and you'll feel better."
6. And Be Gentle
"Morning bodies are very tight and need time to wake up," says Arredondo. "We sleep in all kinds of terrible, misaligned positions and most of us wake up a bit stiff. Let your body wake up with some slow, deep breathing paired with gentle stretches before you start moving more actively."
7. Make Yourself Accountable
"Post on social media that tomorrow you are going to go to Barry's Bootcamp, SoulCycle, yoga, whatever it may be and invite your friends to meet you there," says LA-based trainer Astrid Swan. "If you don't show, and they do, well, social media will be all over it!" In other words, #dontbail.
8. Prep Your Breakfast
Swan suggests preparing a make-ahead breakfast the night before. She prefers overnight oats for energy: Mix almond milk, acai, maca, and banana in a blender, then add chia seeds and oats; put in a mason jar and place in fridge overnight. "You will wake up to a healthy, filling breakfast so you can take on the sweat and the rest of the day," she says.
9. Take the "Work" Out
"Make it fun," says Arredondo. "Put on a good playlist. Spotify is great if you don't love making your own, and find a class or a video that you enjoy."
10. Stay Honest
"Are you dreading the schlep to the gym? Are you tired from staying up too late?" asks Rosante. "Do you feel like you just don't know what kind of workout to do? Spend a few minutes thinking about why you have such a hard time committing to your a.m. workouts and you can easily figure out a solution that's perfect for you. You may realize it's time to ditch the gym membership and just start crushing simple workouts right in your living room."
Easy. Done. Now go get #UpNOut!
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Overnight Oats: The Easiest Breakfast You'll Ever Make
That excuse of not having time for breakfast? Well, we don't buy it - especially when overnight oats exist in the world. The basic recipe is simple: half a cup of oats plus half a cup of milk mixed together, then left covered in the refrigerator to sit overnight. By morning, there's no excuse to skip breakfast, because a fiber- and protein-rich meal is already waiting for you. And because plain oats are just so boring, we suggest mixing in or topping with your favorite healthy additions.
Not sure where to start? Let the Instagram inspiration unfold!
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5 Things You Didn't Know Apple Cider Vinegar Could Help With
If it's not there already, apple cider vinegar deserves a home in your kitchen cupboard. It's rich in vitamins E, A, and P and magnesium, iron, calcium - the list goes on and on. If the vitamins and minerals alone are not enough reason to have you hooked, here are five reasons you should always have apple cider vinegar on hand.
Support weight loss: If you're looking to shed a few pounds, it's time to start using apple cider vinegar. Studies have shown that vinegar may help keep you from feeling hungry by slowing stomach emptying; it also lowers the glycemic index of high-carb foods like pasta, meaning it can help you feel fuller longer by slowing the release of glucose into your bloodstream.
Improve digestion: The pectin in apple cider vinegar has been known to move things along when bellies get backed up. Up your fiber intake with a green salad with plenty of roughage topped off with this honey apple cider vinaigrette to improve your digestion situation.
Zap warts: This may come as a surprise, but soaking a cotton ball in apple cider vinegar and securing it on a pesky wart with medical tape can get rid of it quickly and naturally. Keep this in mind before you immediately call your dermatologist next time!
Add a pep to your step: Apple cider vinegar is also credited with improving energy levels. If you're cutting out caffeine at work, just a few tablespoons of ACV mixed with a full glass of water can keep you from feeling cloudy and get you back to work.
Boost immunity: When you're adding that many healthy vitamins and minerals to your system, it's going to help your immune system ward off illness. If you're already sick and in need of a little help, drink hot apple cider vinegar brew that combines cayenne, lemon, and honey, which will help open up your sinuses and replenish your body with the minerals it needs to recoup.
RELATED:
Best Foods For Weight Loss
6 Foods That Double as Appetite Suppressants
Follow These Rules to Reach Your Goal Weight
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What to Skip (and Eat) to Support Your Run
If inflammation woes are affecting your runs, it's time to clean up your diet and start incorporating anti-inflammatory foods. Doing so may make that painful run a thing of a past.
When thinking of what to cut out, registered dietitian, Sports Club/LA trainer, and lifestyle coach Julie Barrett says that processed foods are often the source of inflammation. "[Avoid foods] that come in a package or have ingredients that remind you of high school chemistry," Julie says. Beyond processed foods, clinical and holistic dietitian Esther Blum explains that when carbo-loading before a long run or race, be smart about your choices by avoiding anything that is known to cause stomach or joint pain. "Steer clear of the pro-inflammatory gluten products: wheat, semolina, barley, rye, oats, spelt, and kamut," she says.
Now that you know what not to eat, the good news is there are tons of delicious foods out there to support your running routine and alleviate inflammation. Here's what these experts suggest.
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Watch a Boston Marathon Bombing Survivor Dance Across the Finish Line
Boston Marathon bombing survivor Adrianne Haslet-Davis lost her leg below the knee, but today she gracefully danced across the marathon's finish line - literally. The professional ballroom dancer, who now wears a prosthetic leg, donned a sparkly dress and high heels to dance over the revered finish line as part of a TV commercial shoot, but the event was full of meaning for Adrianne. She says that although her recovery has been challenging, she continued to work toward her goal of dancing again because it "helped her feel whole," CBS Boston reports.
As Adrianne says on her website, "I refuse to be called a victim. I am not defined by what happened in my life. I am a survivor, defined by how I live my life." Watch the uplifting video about Adrianne's dance across the finish line, and read more incredibly inspiring Boston Marathon survivor stories.
Source: Twitter user AdrianneHasletSource POPSUGAR Fitness http://ift.tt/1GFAWpr
Don't Fall For These 7 Nutrition Myths
There's a lot of misinformation out there, but dietitian Julie Upton, MS, RD, of Appetite For Health, is here to shed light on seven nutritional myths that could mess with your weight-loss efforts and your health.
The Internet is like the Wild West when it comes to nutrition information: anything goes. Websites are rife with less-than-accurate nutrition facts, which only fuels food myths and adds to consumers' confusion about which picks are the healthiest. At best, you can hope there's a kernel of truth in what you're reading, but more often than not, there's no scientific basis for these myths. Below are seven of the most popular nutrition myths and the real deal on each.
Myth 1: You need to detox your body with a juice cleanse.
Fact: From celebrities to personal trainers, there's no shortage of so-called experts advocating fasts or juice cleanses to detox. If you Google "detox," you'll get nearly 64 million results for diet programs and treatments that are supposed to help "flush out your system," "remove toxic substances from the body," "give your GI tract a rest," or "speed up your metabolism" and "enhance your overall health." But despite all the hype and popularity, there's little proof that fasting or following a deprivation diet for several days actually delivers on any of the above promises.
While an occasional short fast or a day of following a "juice diet" won't cause harm for most healthy people, it will likely leave you feeling cranky and hungry. If you really want to be and feel your best, eat a healthy diet that includes plenty of fruits and vegetables, get adequate sleep, and don't drink more than one alcoholic beverage per day.
Myth 2: Diet sodas make you gain weight.
Fact: While you may have read that diet beverages make you gain weight, a recent clinical trial found just the opposite. In the 12-week study, published in the journal Obesity, dieters who drank diet beverages lost 13 pounds on average - 44 percent more than subjects drinking water only, who lost an average of nine pounds. What's more, the diet-soda drinkers reported feeling more satisfied. This study adds to a substantial body of research demonstrating that low-calorie sweeteners and the diet beverages that contain them do not hinder but can in fact help with weight loss. Two peer-reviewed studies published in the American Journal of Clinical Nutrition by researchers from the University of North Carolina in 2012 and 2013 randomly assigned subjects to drink either water or diet beverages (without making any other changes to their diet). After six months, the diet-beverage group had a greater likelihood of reaching a meaningful amount of weight loss - five percent of one's body weight - compared to the control group. These studies reinforce that if you're trying to lose weight, diet beverages may help you peel off pounds, as they can help you achieve and maintain a lower-calorie eating plan.
Myth 3: Canola oil is made from rapeseed plants, which are toxic.
Fact: Canola oil comes from the crushed seeds of canola plants - not rapeseed plants, which are, in fact, harmful. Rapeseed oil contains high levels of erucic acid, which is linked to heart disease and therefore is not allowed to be sold in the US. While the two plants are cousins, they're distinctly different in their composition. In the 1960s, farmers used breeding methods to help eliminate the erucic acid from canola plants, and canola oil is now regulated to contain negligible amounts of the compound, ensuring that canola oil is 100 percent safe. In fact, it also happens to be one of the healthiest oils (behind olive oil) because it has less saturated fat and more heart-protective omega-3s than other vegetable oils. Canola oil is just seven percent saturated fat compared to olive oil, which is 15 percent saturated fat.
Myth 4: Sea salt has less sodium than table salt and is mineral-rich.
Fact: Run-of-the-mill Morton table salt and gourmet Himalayan sea salt contain essentially the same amount of sodium per teaspoon - 2,300 milligrams. As for minerals, neither contains enough of any mineral to make it a clear winner over the other. For instance, a teaspoon of table salt has just 1 mg calcium compared to 12 mg in sea salt. Since 12 mg is just one percent of your daily needs, it's not a very healthy way to get calcium into your diet.
Most people believe that sea salt tastes better and, in some cases, you may be able to use less of it (and therefore reduce your sodium intake), but it is by no means a lower-sodium and more mineral-rich option. Keep in mind, sea salt lacks iodine - and not getting enough of this compound can lead to goiter, intellectual impairments, growth retardation, and much more. In fact, iodine deficiency is a serious health threat, especially among pregnant women, according to Boston University researchers, so don't use sea salt exclusively in your diet.
Myth 5: Some foods, like celery, have negative calories.
Fact: When something sounds too good to be true, well, it probably is. Take "negative-calorie foods" as an example. The notion is that digesting certain foods burns more calories than those foods provide. The faulty logic of this urban legend is based on the scientifically proven thermic effect of food (TEF), which simply means the amount of energy the body uses to digest a food. The thinking goes, if you were to eat a very low-calorie food - common examples include celery, apples, and limes - then you'd actually create a calorie deficit. In other words, these foods would end up costing less-than-zero calories.
Sadly, there are no negative-calorie foods. The TEF generally ranges from 10 percent to 20 percent of the calories in a food. So let's say a celery stalk has seven calories. Even if you assume a 20 percent TEF, that means you're still left with about five and a half calories.
Myth 6: It takes 21 days to break a bad habit (or form a new one).
Fact: Popular self-help gurus and many diet plans claim that it will take 21 days to form a new healthy habit - or break a bad one. The truth is, there is no magical time frame for breaking bad habits. One study that evaluated behavior change found that creating a new habit, like eating a piece of fruit daily, took an average of 66 days. However, there were wide variations - anywhere from 18 days to 254 days. The authors found the adaptation time was a function of how hard the new behavior is as well as the individual. If you're trying something new, like daily exercise, give yourself time to make it a routine. It may not happen overnight - or even in 21 days!
Myth 7: Muscle can turn to fat ( . . . and vice versa).
Fact: You'll often hear someone at the gym say something like, "Since my injury, my muscles have turned to mush." But this isn't the case because muscle and fat tissues are entirely different, and therefore they can never transform from one to the other. It's the equivalent of saying you can turn water into wine or lead into gold.
What really happens when you stop exercising is that your muscle mass declines. And how you gain fat tissue is when you eat more calories than you burn off, which is much easier to do when you're not exercising. And likewise, when you up your exercise routine, you'll add lean tissue and might start burning excess body fat, but your fat didn't turn into muscle.
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How 1 Celebrity Trainer Says You Should Eat to Lose Weight
Source: POPSUGAR Photography / Glen Giffen
Counting calories is important; you need to take stock of just how many you should be eating every day in order to make smarter choices about your meals. But dietitians, nutritionists, and fitness experts recommend looking beyond the sheer quantity of calories - especially when it comes to quality nutrition that supports sustainable weight-loss goals. Enter macro-based eating, the technique celebrity trainer Holly Perkins swears by when it comes to giving your diet a healthy weight-loss-powered makeover.
"Macro" refers to the three macronutrients carbohydrates, protein, and fat our bodies require for energy and proper function. A macro-based diet looks at the percentage combination of the carbs, protein, and fat in your diet instead of calorie counts alone. If you're looking to lose weight and haven't had success with calorie counts alone, Holly recommends following the 40-30-30 formula: make 40 percent of your daily diet carbohydrates, 30 percent protein, and 30 percent fat. According to the USDA, the AMDR (acceptable macronutrient distribution range) for carbohydrates is 45- to 65-percent, 10- to 35-percent protein, and 20- to 35-percent fat. While the carbohydrate percentage she suggests is five percent lower than the USDA range, Holly recommends this structure for women who are looking to lose weight and keep it off, since "this is the general ideal macro structure to keep blood sugar balanced." When your blood sugar is balanced, you don't deal with mood swings or crazy cravings that can throw you off course. She refers to 40-30-30 as the place "where you'll feel well and energized, think well, and be able to workout."
For women who want to take fat off fast, a 30-40-30 formula (30 percent carbohydrates, 40 percentage protein, and 30 percent fat) can work, but it might not last. Studies show that low-carb dieters lose more weight, but according to Holly, it's not sustainable for the long run. Registered dietitian Julie Upton agrees: "it's impactful . . . [but] most people find very restricted low-carb diets hard to follow and they fall off the wagon." Generally speaking, Holly suggests the 40-30-30 combination to women who are committed to making lifestyle changes to lose weight and keep it off, since this macronutrient combination "allows your body to burn fat more easily and freely without the fear of starvation. You'll feel energized, brain-strong, and minimize cravings and hunger . . . it has just enough carbs to keep your brain happy, but not too many where you go into fat-storage mode." If you're ready to give 40-30-30 a go, doing the math is simple! Let's break it down for a woman who eats 1,500 calories per day:
Carbohydrates
1,500 calories x 40% carbohydrates = 600 calories of carbohydrates
600 calories / 4 calories per gram of carbs = 150 grams of carbohydrates
Protein
1,500 calories x 30% protein = 450 calories of protein
450 calories / 4 calories per gram of protein = 111.2 grams of protein
Fat
1,500 calories x 30% fat = 450 calories of fat
450 calories / 9 calories per gram of fat = 50 grams of fat
This means a woman who eats 1,500 calories a day would eat 600 calories (or 150 grams) of carbohydrates, 450 calories (or 112.5 grams) of protein, and 450 calories (or 50 grams) of fat per day.
If you're concerned about doing all this math for every meal, I have great news. Livestrong's MyPlate app has all ready done it for you. Simply plug in the foods you're eating every day to determine how close or far you are from hitting your macronutrient percentages. You can check it out in the caloric-breakdown chart below.
Source: Live StrongIt's important to note Holly is all about eating clean, since the higher-quality nutrition you put into your body, the better results you're going to see and feel. Always opt for whole, unprocessed, and natural foods, high-quality organic or wild meats, and healthy fats. According to Holly, "food is fuel." You can either fuel your body up like it's a beaten-down tractor with cheap gas or like it's a Maserati requiring the best fuel out there. What you choose is up to you.
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mardi 28 avril 2015
Save Yourself From $5 Bags of Frozen Berries With This Tip
With the farmers market in full bloom, I'm often guilty of going overboard when it comes to buying produce. After years of (sadly) throwing out moldy strawberries and brown bananas, I've learned a simple trick that saves money, reduces waste, and ensures that there are always fruits and veggies in my house. Instead of throwing out rotting fruit, I now freeze my produce, which preserves its nutritional content and also halts the ripening process. Frozen produce can last in the freezer for up to a year, and the actual freezing process is remarkably simple to do.
If there's an abundant amount of produce in the house, estimate how much you'll need to last the week and then freeze the rest. Keep in mind that produce is best frozen when it's perfectly ripe.
When it comes to fruit, wash, peel, and dice before freezing. Put the fruit slices onto a cookie sheet and freeze overnight, then transfer the frozen fruit pieces into moisture-proof containers. By first freezing fruit on a cookie sheet, you avoid ending up with a massive block of frozen fruit later. Although I freeze fresh fruit as is, you can use sugar to maintain a fruit's flavor, color, and texture if you won't be using it soon after freezing. Lemon juice can also be used to preserve the color of fruits that would normally brown when exposed to air, like apples or pears. There's a ton of ways to use frozen fruit, but I love adding it to smoothies, oatmeal, and in fresh sauces, marinades, or salad dressings.
Before freezing vegetables, it's highly recommended that you blanch them first. Blanching halts the action of vegetable enzymes, which cause veggies to lose their color, flavor, and texture. Keep in mind that blanching time varies depending on the vegetable, and you want to make sure that veggies are cooled before you freeze them. Vegetables that you freeze at home can be cooked in the exact same way you would use frozen vegetables from the grocery store.
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Former "Fattest Man in the World" Undergoes Skin-Removal Surgery After Losing 600 Pounds
Paul Mason made headlines in 2010 after the TLC special World's Fattest Man, but is now back in the news for continuing his weight-loss journey after already losing over 600 pounds. The 54-year-old man from England underwent gastric bypass surgery at 980 pounds in 2010, but even at his postsurgery weight, Paul felt physically limited by his excess skin. That's why a skin-removal surgery was so important to him, and after years of hoping, that surgery finally happened today.*
*Warning: this post contains a graphic image of Paul's skin during surgery.
Source: Facebook user Paul Jonathan MasonThe reason Paul's surgery has been widely circulated on the Internet today? New York Times reporter Sarah Lyall was assigned to witness and live-tweet the surgery from the operating room at Lenox Hill Hospital in New York. You can follow the process and view more photos there, but one of Sarah's photos, shown below, is of doctors holding some of Paul's excess skin during the operation.
"24 pounds of loose skin," Sarah wrote.
Paul's long-awaited surgery will help him continue to turn his life around and be as active as possible as he works toward his goal weight of 200 pounds. "I'll be glad to take my dog for a walk down the road. I want to start looking for a job, and get on with life," Paul told BBC News. The life-changing surgery would not have been possible without Rebecca Mountain, a woman who met Paul online in 2012 - and is now his fiancée. Paul moved from his home in England to be with Rebecca in Orange, MA, and Rebecca raised nearly $5,000 on a fundraising page dedicated to helping "Paul complete his extraordinary journey."
Today, Paul's fiancée has been updating the public about Paul's surgery through his Facebook page. "The surgery was a success!" she happily shared today.
Paul wants to use his experiences to help spread awareness about living a healthy life, no matter when you start. As stated on his website, "Paul is reaching out to those who are struggling with obesity and emotional addiction to food . . . with a desire to change, anyone can turn their life around."
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The Best Light Dinners For After a Late Workout
After breaking down your muscles during a weight-training workout, they need the right kind of food for recovery - and that means adequate protein, about 10 to 20 grams within 30 minutes to an hour after your workout. The following light dinners won't leave you feeling too full before bed, but they're still packed with the nutrition you need. Each of these quick recipes has at least 10 grams of protein along with a dose of healthy carbs and weighs in at 350 calories or less.
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I Started Saying "No" and Began Losing Weight
Saying "no" has never been my forte. I'm a social creature and a "yes" person. Long before FOMO permeated the pop culture landscape, I hated passing up any enticing invitation for a night out - the phrase "I'll sleep when I'm dead" comes to mind when I think about my first years in San Francisco.
Eventually, I woke up and found myself with a complete lack of energy, a totally shot immune system, and a body I barely recognized. The irony of it all was I was coming up on my one-year anniversary of writing for POPSUGAR Fitness. I was sitting at my desk writing all day and going out (almost) every night from work. I was left with exactly zero time to dedicate to my physical fitness or general wellness. Somewhere in my mind I had worked out this deal: since I was writing about health all day long, I was obviously being healthy. Then, I saw one Instagram proving that this was not the case. Seeing this photographic proof was the push I needed to recommit to a consistent routine, but seeing results was much tougher than I had anticipated. And it wasn't because I wasn't making time to work out; it's because I had to start saying "no" to people I love.
No, I can't eat nachos tonight. No, I can't go to your show at 11 p.m. on Wednesday; I have SoulCycle at 7 a.m. (and then, I work all day). No, I can't stop by the bar, because I don't want to be coaxed into drinking a bunch of Manhattans and wake up hungover and hating life. No, I need to leave early, so I can prep meals for the week and clean my house. No, I am not interested in your cupcake. Well . . . I am interested in your cupcake, but no, no thank you.
If you're new to this whole healthy-living gig, heed my advice, and consider this a warning. There are people you love and love spending time with who will do everything in their power to get in your way. They'll tell you they miss seeing you, ask you to skip a Sunday morning class so you can meet them for brunch, and say everyone keeps asking where you've been hiding. Even after explaining that "no" has become more rampant in my vocabulary because of my health, I still felt like I was letting friends down. Guilt plagued me for some time, but once I started reaping the benefits of all my hard work, the response became easier and more natural. And honestly? It feels really good to put my foot down, take the reins, and do what's best for me.
Don't get me wrong: making time for fun is absolutely essential to live a balanced life, and trust me, I have plenty of fun. But I realized that if I was serious about changing my body and changing my life, it was only going to work if I set healthy boundaries that were on my terms. Sure, there are still weeks I spread myself too thin and nights I stay out way too late, but the vast majority of my time is dedicated to living a healthier, more balanced life - and I've got the results to prove it.
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This Intense Workout Will Get You the Body You Want
Not every workout has to be a no-holds-barred sweat fest, but we're not going to lie: those days when you crush it at the gym are the ones that are going to help you see results fast. So pound that pre-workout shake, and take this hour-long workout with you the next time you want an effective workout. The intense workout is one of The Biggest Loser: Australia trainer Michelle Bridges's secrets for burning calories fast, and it's not for beginners. This particular workout from Michelle's newest book, Total Body Transformation ($17), comes at weeks nine and 10 of her 12-week plan, so if you're new to the gym, then start off slow, modify, or try one of our beginner-friendly workouts instead. If you're up for a challenge, however, check out the workout below, learn the moves, print the workout, and get ready to burn calories and boost your metabolism.
To start, do a warmup: three minutes on the rowing machine, ending with a 500-meter (1/3-mile) sprint. Follow it up with 20 minutes on the treadmill (Michelle recommends 5 to 6 mph at 2 percent incline for 20 minutes or 10 minutes at 5 to 6 mph and 2 percent incline followed by 10 minutes at 3.5 mph at 12 percent incline.) Aim to get your heart rate up to 150 bpm by the end of your warmup. Then follow with these two circuits below, repeating each circuit three times. End with a cooldown stretch.
This workout is made for the gym, but you can modify any of these moves to suit the equipment you have at home (jog in place or use dumbbells in place of the barbell, for example).
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Your 4-Week Plan For Flat Abs, No Crunches Required
- Work your way to a flat stomach with these effective ab workouts - Shape
- Protein-packed dinner recipes starring peanut butter - Fitness
- 7 green superfoods you should be eating - Real Simple
- Vegan, gluten-free lemon cookies? It's true - POPSUGAR Food
- Satisfy your cravings with these lightened-up Mexican recipes - Self
- 19 songs perfect for a relaxing yoga session - Women's Health
- Eat these foods to make sure you're getting enough magnesium - Health
- What to do when you've hit a weight-loss plateau - Cooking Light
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You'll Want to Skip the Studio Once You See These Beachy Yoga Pics
Somehow doing yoga on the soft, warm sand, gazing up at sapphire blue skies and breathing in the fresh ocean air with the sunshine kissing your skin, makes you feel stronger, more serene, and more at one with yourself and the world. The next time you find yourself on the beach, try one of these inspiring yoga poses.
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The Number 1 Bad Habit You Need to Stop If You Want to Lose Weight
Kimberly Snyder might just be the queen of detox. Not only does she have practically all of Hollywood sipping on her Glowing Green Smoothie, but she also just released a new book, The Beauty Detox Power ($19), to address the more emotional aspects of what it means to detox. In fact, she believes in how your emotional state helps or hinders weight loss so much that she wants you to stop a habit that's common among many women. If you do, you'll see weight-loss results even faster, Kimberly promises.
Your new mission? Stop with the negative talk if you want to lose weight. It may sound like it won't be effective, but Kimberly's reason for wanting you to stop body shaming yourself in order to see the pounds drop actually has scientific heft. "Most people don't even realize what they're saying to themselves, and most people only think that the only factors that affect their weight are what they're eating and how they're working out," Kimberly said. In fact, studies have shown that your thoughts matter when it comes to your waistline. Kimberly points to a Harvard study that followed 84 cleaning women; half were told that their physically demanding jobs met the requirements for exercise as set by the Surgeon General, while the other half weren't given any information about their activity level and calorie burn. After a month, researchers found that the group of women who were told that what they were doing was good for them lost body fat, waist-to-hip ratio, and BMI - even though they hadn't changed anything about their actual physical habits or altered their diets at all. The other group, on the other hand, didn't lose any weight. "Your thoughts are nutrition in the way that food is," Kimberly explained about the study results. "Your mind really has a big part in shaping your body. If you keep saying to yourself, 'It's so hard for me to lose weight, I'm just going to gain it back,'" then you aren't setting yourself up for success.
Kimberly's advice to stop with the "I'm fat" talk can be easier said than done, especially in a world of constant online judgment and photoshopped images of the "ideal" woman. Even Kimberly herself admits that she used to participate in casual body bashing when with friends. But knowing that thoughts can affect actual change should help you nix the habit, she says. "It's just a shift in listening to what you're saying," she advised. "Stop saying negative things about your body, whether it's out loud or in your head. It's the first important thing" if you want to lose weight.
RELATED: Everyone Should Watch Blogilates's Powerful Video About Body Positivity
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Here's Why the Fat in Your Hips and Thighs Won't Budge
It's not all in your head: there's a reason you can't lose those last three to five pounds. Most often found in your trouble zones, or what celebrity trainer Holly Perkins calls "the final frontier," those stubborn pounds are the toughest to take off. But it's not because of lack of effort - it's because of homeostasis.
All of your body's systems work together to maintain a "happy, cozy, and unchanging" environment, Holly says. Your body does whatever it can to maintain this status quo, and when you're dedicated to making major lifestyle changes, you'll need to get comfortable with being uncomfortable because your body is doing everything it can to fight back. Even after you've revamped your lifestyle and started reaping all the healthy benefits of being fit, a weight-loss plateau inevitably hits, and you find yourself frustrated that certain areas just won't budge.
According to metabolism investigator at the University of Texas Southwestern Medical Center Deborah Clegg, it's more difficult for women to take off weight in certain areas due to evolutionary causes that were once advantageous but are no longer serving our bodies. "[Women] fight against losing weight in our hips and thighs. And the reason we're programmed that way is that we rely on the calories in our hips and thighs evolutionarily to provide us with calories for breastfeeding or to help sustain a potential famine while we're pregnant." Let's take a minute to let that soak in, shall we? Your body is capable of some pretty impressive stuff.
For most women, trouble zones exist in the hips, thighs, glutes, and abs - all areas that are biologically predisposed for reserving fat that also have a lot of muscle that goes unactivated. With strength training, your metabolic rate gets amped up, and as you build strong muscle underneath your troubled areas, the fat on top looks much leaner. Here's the deal: you won't be able spot reduce away your troubled zone quickly, but strengthening this area can only help your cause to feel stronger and more comfortable in your skin. This is one of those times that stepping into that pair of jeans you've been dying to zip up is the success to celebrate - not the a number on the scale.
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The Best Exercises to Prevent Running Injuries
If you're a runner, chances are you've experienced a running-related injury or two. "The most common issues I've seen from runners include knee pain, shin splints, tight hip flexors, and IT bands," says trainer Eric Chen, who's spent years teaching injury prevention classes. "Most of these injuries can be prevented with regular foam rolling, increasing range of motion, and adequate rest." All it takes is a few minutes a few times a week, Eric says, to strengthen weak areas of the body, so you can run without pain. He shared with us his five favorite exercises that help keep runners injury free. Bonus: you can do the first two almost anywhere, anytime - starting right now!
Throughout the Day
1. Toe Flutters
Raising and lowering your toes activates the tibialis muscle, which runs along your shin bone. You can do these toe flutters while sitting at your desk or standing against a wall (ideally without shoes with heels on). Do these three times a day to "strengthen and increase range of motion to prevent those shin splints," Eric recommends.
- Sit in a chair or stand against the wall with feet flat on the ground.
- Keeping your heels on the ground, lift and lower your toes in a quick motion. Try to keep your toes from touching the ground the whole time, if possible.
- Repeat for 30 to 60 seconds.
2. Wall Drags
If your normal day involves you hunched over your desk, this exercise is for you. It may seem simple, but it is an excellent way to open up your chest, fix your posture, and make running feel easier. "The muscles in the shoulders and neck are actually pretty important for running, because everything's connected, and you get a lot of arm drive from them," Eric explains. "Just by doing [wall drags] once a day, you'll activate those muscles that rarely ever get touched if you're sitting at a computer."
- Stand against the wall with your head, shoulder blades, and butt touching the wall (move your feet out slightly, so they aren't touching the wall).
- Bend your elbows 90 degrees, so your arms are out on each side of your body, pointing up, so your body looks like a goal post.
- Slowly drag your arms up the wall, and keep reaching until they are straight and next to your ears. Make sure your shoulder blades maintain contact with the wall the whole time you are doing this.
- Drag your arms back down so that they are back to a 90-degree angle, engaging the muscles in your shoulders, so they stay in contact with the wall.
- Repeat for one minute.
After doing wall drags, Eric recommends one minute of wall flaps, as well. Start at the same position, with arms at 90 degrees pointing up and backs of hands touching the wall. Then hinge them over at the elbow, so they are making 90-degree angles but are now facing down and palms are flat against the wall. Repeat for one minute.
During Your Workout
Supplement the above do-anywhere exercises with these moves you can add to any workout. Doing these at least two times a week will increase your range of motion and strengthen important muscles, Eric says.
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