Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
samedi 16 mai 2015
Training For Your First Half Marathon? Follow This 16-Week Plan
If you have a few 5Ks and 10Ks under your belt, you're probably thinking about running your first half marathon. Doubling your racing distance means building endurance by increasing your weekly mileage. Don't be daunted by this! Try this 16-week training schedule that adds miles safely. There are cross training, strength training and stretching, and rest days built into the program to help prevent injury. Plus, the long runs are on Saturdays when you have time to go the distance, giving you Sundays to recover.
Click here to print an image-free version of the training program.
Source POPSUGAR Fitness http://ift.tt/1w0ko4Z
10-Minute Workout to Tighten the Arm Jiggle
Sculpted arms are always in season, so it's time to say adios to the arm jiggle. Here's a 10-minute workout to tone your arms with extra focus on the triceps. Grab a set of dumbbells, from three to five pounds, and get ready to bare arms.
Source POPSUGAR Fitness http://ift.tt/1xmhxzS
Trust Us, This Weight-Loss Tip Is Actually Doable
Before trainer Kit Rich became a Pilates instructor to the stars (and healthy-lifestyle ambassador for brands like Lucy), she was just a woman trying yet another crazy, extreme, or unhealthy diet in order to lose weight. "I tried everything," she recently told us, adding that she also suffered from eating disorders and body dysmorphia. "I was desperate to lose weight. So I would do, like what most women do, those freaking crazy juice diets. I would do all these extreme things, but it always brought me back to the other extreme."
After years of yo-yo dieting, Kit finally hit on her problem: she was working out in a way that wasn't sustainable. Her solution was one that helped her lose 30 pounds and one that she still shares with her students today, whether she's teaching a private class in LA or going on tour with a musician client. Her tip? Make it manageable. Specifically, Kit says that her mantra of "three miles or 30 minutes, every day" is what helped her finally break free from weight fluctuations and keep the pounds off for good. As in: run, walk, or hike your way to three miles a day, or do a 30-minute workout instead. "I really do believe wholeheartedly that the middle road is the way to go," she says. "Anything extreme is not long-lasting."
As a former athlete, this manageable mantra helped keep Kit from burning out on her workouts when she was trying to lose weight. "I come from a background of injury, and I had knee surgery, so you can't tell me to go and take some crazy bootcamp class," she says. "Because my knee will start to hurt, and then what's going to start to happen, I'm going to freak out that I won't be able to do that for the rest of my life." Instead, just telling yourself to do something little every day can help you get a hold of your health and your weight-loss goals. "Women need to feel empowered," she says. "They need to feel like what they're doing is something that they somewhat enjoy and that they can have a grip on. And that's why I believe in this three or 30 rule."
Inspired by Kit's message? Check out all our 30-minute workouts here!
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vendredi 15 mai 2015
Better With a Friend: Strength-Training Moves That Are More Effective With a Buddy
Working out with a buddy is definitely more fun, but with partner exercises, you can work your muscles differently and more efficiently. In this move, one partner holds elbow plank while the other does elevated push-ups, resting their feet on their partner's lower back. Try these moves the next time you're with a fitness friend.
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Burn Fat and Build Muscle With 1 Move
Any exercise with the name "bunny hop" sounds cute and easy, but this powerful plank variation burns fat and builds muscle at the same time. This jumping action of this plyometric move will get your heart rate soaring, but your abs will be burning as you twist from side to side. Keep a steady pace to make the most of this fast-paced exercise.
- Begin in a plank position with your feet touching.
- Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
- Jump your feet back to plank to complete one rep.
- Repeat on the other side, and continue alternating sides for 20 reps total.
Source POPSUGAR Fitness http://ift.tt/1H7iwJj
How to Make the Perfect Green Smoothie
This general how-to guide from YourTango ensures you will be making the perfect smoothie whenever the mood strikes.
Quick quiz: think back to yesterday. How many fruits did you eat? How many vegetables? How many cups of leafy greens?
You should be aiming for 8-12 servings of vegetables and fruit daily. A healthy body is best fueled by raw, fresh produce, so do your best to aim for these numbers.
Still, most people struggle to eat even just a few servings of fruits and veggies in a day.
Smoothies are a fantastic way to boost your fruit and vegetable intake.
In a single glass, you can blend up 10+ cups of fruits, vegetables, and greens - more than most people eat in a whole week.
Increasing your vegetable and fruit intake will have an incredibly positive impact on your blood alkalinity and thus your cell health. You'll be repairing your body on the cellular level.
Now let me play nutrition coach here for a second, and throw a loop into that statement: you don't just need more fruits and vegetables.
You need more greens.
Dark leafy greens like kale, spinach, and collards contain amino acids, antioxidants, and vital phytonutrients. Phytonutrients are plant-based chemicals that decrease inflammation, support a strong immune system, and may reduce chronic disease.
A large review of the literature in 2004 looked at the relationship between fruit and vegetable intake and the incidence of cardiovascular disease, cancer, and deaths from other causes. The study included intake from 71,910 females and 37,725 males. Of the food groups investigated, green leafy vegetables had the strongest protection against major chronic disease and cardiovascular disease. Essentially, the more greens consumed, the lower the risk of all disease and overall death.
How to Make a Perfect Green Smoothie
The simplest way to eat more greens is to drink them back smoothie style. Even if you don't like the flavor of green veggies, most have a mild flavor that can be easily masked with cleansing citrus and low-sugar berries. The secret to a good green smoothie is blending up the right combination.
Instead of giving you pages and page of insights and ideas, I wanted to make smoothie-making irresistibly easy. So I rounded up the top tips for green-smoothie-making and pulled them into a single printable.
Hang it in your kitchen and use it to make thousands of delicious green smoothie combinations. These tips will help you make the most delicious smoothies you've ever tasted. You'll never again think it's a chore to get in your greens.
Yuri Elkaim is a Registered Holistic Nutritionist and author of the New York Times bestselling book The All-Day Energy Diet. In his upcoming book, The All-Day Fat-Burning Diet (Rodale, 2015), he walks readers through a five-day food-cycling program guaranteed to double your weight loss. Look for it in bookstores December 2015.
Are You Addicted to Sugar?
A Caramel Green Apple smoothie That's Raw, Vegan, and Paleo
What Superhealthy People Do Every Day
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Even After 10 Years of Running, the First 10 Minutes Still Suck
Throughout high school, I was tasked with having to take a mile test - at the beginning and end of each year. The goal was to ramp up your running speed. And guess what? I cheated. While I'm not proud that I lied to my gym teacher Mr. Facet - I said I was on my last lap when it was really my second - there was no way in hell he was going to get me to run it. My strong hatred for running continued through college until I gained so much weight eating crap, I had to do something about it. A dear friend who was sensitive to my struggle casually suggested I do a little cardio to burn calories. You mean run?! Ugh. I hated the idea of pounding the pavement, but I hated how I felt in my unhealthy body even more.
So I sucked it up, picked up a pair of New Balance sneakers from Marshalls, stuffed my Double Ds (that used to be Cs) into two sports bras, stepped out my front door, and ran around the block. And those 10 minutes were so brutal. My legs hurt, my back ached, and I was breathing so heavily, I thought my lungs would explode. I envisioned the local news team posting a pic of me with the headline, "Girl Takes Casual Run, Dies Sad Death."
I thought, "How the hell do people run marathons?" It must get better. So I stuck with it and was amazed at how quickly my endurance built up. After a couple weeks, I could confidently jog around the block - without stopping! Yes! I, the running-hater was actually running, and although I was in no way loving it, I could now call myself a running-tolerator. There was a huge sense of pride being able to say I ran for 10 minutes straight without dying. My body felt stronger, and more importantly at the time, it looked slimmer.
My lofty goal was to run for 30 minutes straight - without stopping and without pain. After a few months it happened. I went from running-tolerator to - gasp - running-lover! What worked for me was that I took it very slow (I could have probably walked briskly at the same pace), and took each day as it was. Some mornings, I'd run three times around the block without stopping, and other times getting around once was a huge feat.
I've been running on and off now for 10 years, and even at this point - training for my first half-marathon - those first 10 minutes are still the worst. My body just rebels with shin pain, sore feet, tight hamstrings, and a foggy brain. And it's not just me. Every runner I talk to agrees, and some say it takes them up to three miles to warm up and feel good on a run. But once you hit that moment, where your muscles feel strong and open, you feel light on your feet, and your energy's high, you feel so happy, free, and alive, like you can keep going and going; that moment makes those first 10 godawful minutes so incredibly worth it.
If you've always hated running, it doesn't have to be that way! Start off slow like I did, and just breathe through those first 10 minutes. Make sure you don't skip out on the warmup, know how to fuel yourself for a run, know what to eat afterward (I'm so into this hydrating watermelon smoothie right now), and remember how to stretch to prevent soreness and injuries.
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Why Contact Lenses and Apples Can Make Seasonal Allergies Worse
- Did you know these can trigger seasonal allergy symptoms? - Health
- How to de-stress in under 2 minutes - Real Simple
- 75 tips for a healthier Summer - Cooking Light
- Are the beauty products you use every day safe? - Women's Health
- Kettlebell moves to help you run stronger and faster - Women's Running
- 20 lies you tell yourself to justify skipping exercise - Shape
- 7 ways to get more sleep tonight - YourTango
- Nutritionists share their best breakfast tips - Self
- It's time to make our own definition of the "postbaby body" - POPSUGAR Moms
Source POPSUGAR Fitness http://ift.tt/1ELuSpR
Look-Good-Naked Yoga
That feeling of calm joy isn't the only thing you'll walk away from your mat with, which is why this workout is a key component of our Better-Body Challenge. The physical demands yoga places on your muscles also give you an amazing and strong body. Focusing on strength rather than flexibility, these 10 yoga poses will help you sculpt long, lean muscles so you feel confident in your skin, even when baring it all.
Source POPSUGAR Fitness http://ift.tt/1A4yRzn
Take Your Butt From Flat to Full With These 11 Moves
Whether you inherited it from your mother or losing weight has left you with a flat and tiny tush, you secretly may be hoping for a fuller, shapelier bottom (maybe even one like Jen Selter). It's time to step up your strength-training routine. Just like hiking and running hills, these 11 moves will build, sculpt, and lift your glutes in no time! And her are some beauty tips to help your toned tush look even smoother.
- Additional reporting by Emily Bibb
Source POPSUGAR Fitness http://ift.tt/1wpwaaH
The Secret to Amazing Abs
According to celeb trainer Gunnar Peterson, the secret to awesome abs is "working consistently, working in different planes of motion, and adding weights to your abdominal work." Take this advice to heart - here are a handful of exercises that put these principles into action using a set of dumbbells or a medicine ball. Incorporate a few of these exercises into your next workout to really kick your abs into action.
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7 Reasons Your Smoothie Is Making You Fat
After dusting off the ol' blender a few months ago, you've been proudly making smoothies instead of downing enormous bowls of cereal or bagels for breakfast. You expected the pounds to just fall off, but they're not. Here are some reasons why.
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jeudi 14 mai 2015
Ditch the Ice Cream and Cool Off With 23 Healthy Frozen Desserts
When it comes to healthy homemade frozen desserts, two-ingredient vegan chocolate ice cream is only the beginning. From ice cream to popsicles to 30-calorie froyo cupcakes (yes, it's true), there are so many ways to give in to your sweet tooth without regretting it later. Plus, as the weather gets warmer, what's better than sinking your teeth into a cool, refreshing treat? Read on for the 23 best healthy frozen dessert recipes you can make all Summer long.
- Additional reporting by Jenny Sugar, Lizzie Fuhr, and Hilary White
Source POPSUGAR Fitness http://ift.tt/1QNBmvY
Why Daenerys Targaryen Is My Workout Spirit Animal
Game of Thrones badass Daenerys Targaryen has been one of my favorite characters since the very first season. She is mentally strong as an ox and does not back down in the face of pressure. The next time those final reps or that last mile feels impossible, channel your inner Khaleesi. It's weird, but it works.
Source POPSUGAR Fitness http://ift.tt/1HjGs1f
Sore Neck? Here's How to Feel Better Instantly
Whether you slept in a funky position or have been staring tensely at your computer for hours on end, a crick in the neck is not only annoying, it can cause headaches and upper back pain. After a long, hot shower to loosen the muscles, try a few of these stretches for a little relief.
Source POPSUGAR Fitness http://ift.tt/1yPXHRG
Hilarious Weight-Loss Quotes to Instantly Feel Better About Your Diet
Anyone who's ever tried to lose weight feels for you. It doesn't matter if it's five pounds or 50. While we can agree that eating healthy and exercising feels great most of the time, somehow it makes us want everything we know we shouldn't eat even more, which makes us feel sad and angry at the same time. Ugh! Why can't pizza and ice cream be low-calorie?! Grab a carrot, pretend it's a mozzarella stick, and read these quotes - they might make you feel better.
Source: Instagram user lanajbrown
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No Cleanses Necessary: 6 Daily Detox Habits
The concept of detoxing doesn't have to be scary; there's no need to feel deprived, as you're taking care of your body! Incorporate these doable tips into your daily routine to support your health and feel your best every day.
- Drink hot water with lemon: Make a cup of hot water with fresh lemon juice part of your morning ritual. As you hydrate with H2O, the lemon works to balance your body's pH and aid in healthy digestion.
- Sweat it out: Beyond weight-loss goals, a quick cardio session at the gym builds sweat, which helps your body eliminate toxins. If you have access to a sauna or steam room at the gym, even better! A little extra time in these facilities after a solid workout will help you sweat, detox, and purify your body double time.
- Eat more produce: Keeping your diet consistently clean and full of natural, unprocessed foods is one of the most effective ways to detox every day - and a clean diet is full of fresh veggies and fruits. Be sure to incorporate detoxifying produce that supports healthy liver and kidney function like cabbage, beets, and leafy greens.
- Try yoga twists: Yogi superstar Tara Stiles puts it best: "Twists just get things moving." Your digestive system and all your internal organs reap benefits from twisting postures that put your body in positions it's not used to. Build your own internal heat with a detoxifying yoga sequence full of twists and strength-building postures.
- Cook at home: Eating out at restaurants should be an occasional treat - not an everyday occurrence. Cook at home to have complete control of the healthy ingredients going into your meal. You never know what restaurants toss into the mix with flavor - not health - in mind. Check out these detox recipes for kitchen inspiration.
- Sip on green tea: Overstimulating with loads of coffee can leave you feeling anxious and unfocused, so swap out your second cup of joe for antioxidant-rich green tea. It's high in catechins, which speed up liver activity and increase the production of detoxification enzymes.
Source POPSUGAR Fitness http://ift.tt/11PyRoQ
Why We're More Accepting of "Dad Bod" Than "Mom Bod"
- "Dad bod" vs. "mom bod." What's with the double standard? - Women's Health
- Best dairy-free frozen treats - Real Simple
- Get more out of yoga by grabbing a friend - HuffPost Healthy Living
- How to clean your blender after making smoothies - POPSUGAR Food
- Apricot pistachio quinoa salad perfect for a light Summer lunch - Cooking Light
- 6 mistakes that make squats less effective - Fitness
- 10 rules all fit people follow - Health
- Hilarious GIFs showing your thoughts during an indoor cycling class - Shape
- Snack on these lower-calorie baked onion rings - Greatist
- The grocery-shopping trick that encourages weight loss - Self
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Keep the Calories Burning: Hold-Steady Cardio
Interval training can be daunting, since upping your speed means pushing past your comfort zone. While mixing sprints into your runs may torch tons of calories, it can be hard on your joints, requiring a bit more recovery after your sweat session. This is where steady-state cardio comes into play. It's great for recovery; moving at a manageable pace for a sustained period actually helps repair your workout-weary muscles - especially the day after a full-body weight-training session.
Today's workout in our Better-Body Challenge is 30 minutes of cardio keeping your heart rate in a moderate zone. The good news is that some people even find steady-state cardio meditative. You just find your pace or level of effort, and go!
To determine what moderate intensity means for you, try the talk test. If you're new to cardio and can recite the Declaration of Independence while exercising, then you're working at a moderate pace. If you're fit, moderate intensity will mean you need to struggle a bit at the end of each line. Or you can also use the Rate of Perceived Exertion scale, which places different intensity levels on a scale from one to 10, with one representing no exertion and 10 being an intensity you could not sustain for more than one minute. Moderate level is around a six on the RPE scale.
Here are some ideas for your steady-state cardio workout:
- Walk fast and try some hills - your pace may slow on the incline, but your effort should remain steady.
- Run at a moderate pace.
- Dance! Take a Zumba class, try some cardio hip-hop, or experiment with belly dancing.
- Bike either on mostly flat terrain or a stationary bike at a manageable pace.
- Test out the elliptical, and work your upper and lower body at the same time. Go both forward and backward.
- Sit down and work out with a rowing machine.
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Just in Time For Spring! 21-Day Arm-Sculpting Challenge
Everyone has their own reasons for wanting strong, defined arms; we're here to help. After following this 21-day arm plan, not only will your arms look toned - you'll also be stronger. First things first: don't worry if you've never lifted a dumbbell in your life. This arm challenge was designed with everyone in mind - whether it's your first time working out or you're at the gym on a daily basis.
Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for each exercise.
Below is an explanation of how to do each of the five exercises, followed by the plan itself. Choosing the appropriate size weight is key here - you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that's your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.
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Even Healthy Foods Have Limits: Proper Portion Sizes For Calorie-Dense Foods
Some of the healthiest foods are high in calories, so it's important to learn the correct serving sizes before you go overboard. Can't resist extra guacamole? Love to munch on spoonfuls of nut butter? Check out the recommended portions and try to tweak your habits accordingly:
- Avocado: Sure, avocado is full of good-for-you fats, but you should stick to eating just half of the fruit (114 calories) to avoid overload. Quick tip: cut avocados width-wise (pictured here) so that when you store the second half, there's less surface area exposed that might brown.
- Whole-grain pasta: When it comes to carbohydrates, complex is certainly the way to go. With extra fiber, protein, and vitamins, they're a crucial part of any diet. But a full plate of whole-grain pasta? Not your best bet. Learn what serving sizes look like so that you can eyeball it on your own, and keep in mind that a half cup of dry whole-grain pasta is around 200 calories.
- Energy bars: Although they shouldn't replace meals too often, that's what most energy bars are meant to do - a single bar can contain up to 300 calories, after all. They're convenient and usually healthy, but it's smart to study labels and scrutinize ingredients. That way, you'll recognize which bars are healthy snacks vs. those that should be eaten as meal replacements.
- Yogurt: Creamy yogurt packs a great protein punch, plus a healthy serving of calcium. Not so nutritious? The ones with lots of added sugars. Stick to one cup of yogurt to keep sugar intake in check and calories right around 150.
- Wine: Yes, red wine has health benefits, but that doesn't mean you should empty an entire bottle; one glass of the heart-healthy drink will set you back about 123 calories. To reap the benefits without hurting your health, pour carefully and steer clear of giant goblets.
- Nut butters: Packed with protein and healthy fats, nut butters are a great topping for fruits or sandwiches, but a little goes a long way - just two tablespoons equals 200 calories! Can't resist that extra spoonful? Buy individual servings, like Barney Butter Almond Butter Squeeze Packs to control your portions.
- Spreads: It's easy to overdo it with tasty spreads like hummus, pesto, or cream cheese, and even though they can be a great source of protein and healthy fats, they can run upwards of 100 calories. Be sure to check labels and measure portion sizes.
- Eggs: If vitamin-rich eggs are your main dish, two will provide plenty of protein and only set you back about 160 calories. Adding them as a salad topper? Chop just one to keep the calories to a minimum.
- Cereal: A morning bowl of cereal is the perfect way to get your whole grains, but stand by the two-cup serving size (on average, 200 calories) so that you don't consume too much sugar. Round out your bowl with milk and fresh fruit.
- All-fruit smoothie: A smoothie is a vitamin-packed way to sneak in extra nutrients, but the high sugar content means they shouldn't be part of every meal. Drink one for breakfast or as an afternoon snack to keep your servings in check, and be sure to add greens and protein to make it more of a complete meal.
Related Stories:
What 1 Serving of Fruit Really Looks Like
Healthy Snacks Under 150 Calories
How to Swap Avocado For Butter in Baked Goods
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The All-Abs Workout
We've traded in cozy sweaters for crop tops and bikinis, so start drawing your navel toward your spine. Here are nine great exercises for toning your midsection. Remember, the ol' Pilates trick of pulling the belly button in ensures that you're working the deepest ab muscle (known as the transverse), which helps create a sleek midriff.
The exercises are divided into three sections: upper abs, obliques, and lower abs. You can approach this workout three different ways: pick one exercise from each section and perform two to three sets, pick two exercises from each section and do one to two sets, or for the ultimate boredom buster, do one set of all nine exercises.
Combining these exercises with regular cardio and clean eating and incorporating these flat-belly foods into your diet will help you keep flat abs throughout the year.
Source POPSUGAR Fitness http://ift.tt/1A28LPi
Quick Post-Workout Snacks Under 150 Calories
Just as important as it is to fuel up before you exercise, don't forget to eat a little something once your workout is complete. Your body needs a combo of protein and carbs to build and repair muscle and quickly recharge lost energy. Don't go overboard and consume so many calories that it cancels out the ones you burned while sweating it out. Here are some ideas for post-workout snacks, all under 150 calories.
- Half a medium apple smeared with a mixture of two ounces of vanilla Greek yogurt, half a tablespoon of peanut butter, and a quarter teaspoon of cinnamon and topped with sliced grapes: 151 calories
- Four ounces low-fat cottage cheese (82 calories) mixed with three-quarters cup fresh blueberries (63 calories): 145 calories
- One extrasmall apple (53 calories) with one tablespoon peanut butter (94 calories): 147 calories
- 20 baby carrots (70 calories) with two tablespoons hummus (70 calories): 140 calories
- One organic mozzarella cheese stick (80 calories) and 20 grapes (68 calories): 148 calories
- 5.3-ounce container organic vanilla Greek yogurt (110 calories) and seven cherries (36 calories): 146 calories
- One small banana (89 calories) with eight raw almonds (55 calories): 144 calories
- Eight ounces organic low-fat chocolate milk (150 calories) or eight ounces Silk Chocolate Soymilk (120 calories)
- Half a Kind Dark Chocolate Nuts and Sea Salt Bar (100 calories) and eight medium strawberries (31 calories): 131 calories
- Trail mix made with 18 peanuts (97 calories) and a mini box of raisins (45 calories): 142 calories
- Three-quarters cup shelled edamame: 150 calories
Related Stories:
18 Satisfying Breakfasts Under 300 Calories
7 Hydrating Watermelon Recipes For Hot Days
4 Things You Should Never Eat
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The New Breakfast Trend You Need to Try Immediately
Fun to say and even more fun to eat: the pitaya bowl. Reminiscent of an acai bowl, this trendy breakfast is made from pitaya (aka dragon fruit), which is packed with immunity-boosting vitamins, can improve weight loss, and aids in prevention of high blood pressure. With a bright-magenta hue that's 100-percent natural, these beautiful bowls make an antioxidant-rich, filling, and pretty meal that's definitely Instagram approved.
It looks fancy, but it's so easy to make your own and customize it with your favorite toppings. The basic recipe combines pink dragon fruit, a liquid such as unsweetened almond milk, and a handful of frozen fruit like berries or mango. You can either use fresh pitaya or the popular Pitaya Plus smoothie packs (organic, raw, GMO-free pitaya) available at many health-food stores. Follow this basic recipe, and then read on for even more inspiration to make the most delicious and vibrant versions.
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mercredi 13 mai 2015
13 Quick and Easy Breakfast Ideas to Eat Clean Every Morning
On days when you need a quick breakfast, try one of these healthy cereal recommendations from Self!
While we'll always have a soft spot for the nostalgic, cartoon-covered cereals of childhood, our grown-up selves are wise enough to know by now that the sugary stuff doesn't cut it anymore. Thankfully, a host of innovative companies have come out with artisan protein- and fiber-packed cereals and muesli worth exploring (lentils in your cereal? It's a thing). And if you need another reason to pour yourself a bowl, the latest research connects whole grain and cereal fiber consumption with lower risk of chronic disease. "A cereal should have no more than 6 grams of sugar per 1/2 cup or 100 calories and have a whole grain listed as the first ingredient," says Bonnie Taub-Dix, nutrition expert and author of Read It Before You Eat It. Armed with these parameters, we braved the ever-expanding cereal aisle to round up the best new clean eating options that you can feel safe spooning up, guilt-free.
Seven Sundays Bircher Unsweetened Muesli
The husband and wife team behind this new brand discovered muesli on their honeymoon to New Zealand. They couldn't find anything like it back home, so they made their own. Yummy hot or cold, this Swiss-style muesli made with oats, barley and rye is raw and sweetener-free, but that doesn't mean it's flavorless. Almonds, apples, dates, currants, plus flax and sunflower seeds, pepitas, brazil nuts and banana chips, all coated in a heavy dose of cinnamon, equal yummy, filling, and amazing with almond milk. Their Vanilla Cherry Pecan is also delish and a little higher in sugar (9g for 1/2 cup).
240 cal, 8g fat, 7g fiber, 6g sugar, 8g protein per 1/2 cup. $4.99 for 12 oz.; available nationwide at Target, The Fresh Market, select Whole Foods stores and other retailers (find a store here)
18 Rabbits Jr. Organic Granola Cereal
These new blends from artisan organic granola maker 18 Rabbits were made exclusively for Target. They were also made for kiddies, but hey, we aren't above borrowing from the kids' aisle. Made from organic and non-GMO ingredients, this better-for-you line comes in two delicious flavors, Caramel Apple and Chocolate Banana, both surprisingly low in sugar.
Chocolate Banana, 140 cal, 6g fat, 3g fiber, 5g sugar, 3g protein per 1/2 cup; Caramel Apple, 130 cal, 5g fat, 2g fiber, 6g sugar, 3g protein per 1/2 cup. $4.99 for 8 oz.; available at Target stores nationwide
Purely Elizabeth Ancient Grain Organic 6-Grain Hot Cereal
There's a new ancient grain in town and it's in this cereal from Purely Elizabeth. Kaniwa is a cousin of quinoa and has similar nutrition stats: gluten-free, high in protein, fiber, amino acids, iron and zinc. Blended with organic gluten free oats, buckwheat groats, millet, quinoa, amaranth, chia, hemp and flax, this is a superstar super-grain line-up if we've ever heard one. They also have quick-cooking apple cinnamon pecan version that has less than 1 gram of sugar per serving.
170 cal, 3.5g fat, 5g fiber, 0g sugar, 7g protein per 1/3 cup dry (about 1 cup cooked). $6.39 for 14 oz.; available at natural food stores nationwide, including Whole Foods and at purelyelizabeth.com
Food for Life Baking Co. Flourless Flake Cereal
Ezekiel Bread has long been a fave of healthy eaters, and their brand new line of cereal is just as cult-worthy. Made of lentils, soybeans, and grains that have been soaked in water until they sprout (this makes them low glycemic and easier to digest), the hearty flakes are lightly sweetened with agave, delicious, and contain all 9 essential amino acids (a.k.a. a complete protein). You also get a healthy dose of omega-3s with the Flax + Chia flavor.
105 cal, 1g fat, 3g fiber, 3.5g sugar, 4g protein per 1/2 cup (recommended serving size is 3/4 cup). $5.49 for 16 oz.; available in natural food stores nationwide
Bob's Red Mill Gluten-Free Muesli
This hearty mix of extra-thick rolled oats is packed with the good stuff: plump, juicy raisins, sweet-tart dried cranberries, raw sunflower seeds and pumpkin seeds, almonds, brown rice crisps, dry roasted soybeans, and unsweetened coconut flakes.
220 cal, 6g fat, 4g fiber, 10g sugar, 6g protein (recommended serving size is 1/4 cup). $6.29 for 16 oz.; available in most grocery stores nationwide and online at BobsRedMill.com
Ancient Harvest Ancient Grain Hot Cereal
Quinoa, millet, amaranth, and rolled oats pump up the protein in this earthy hot cereal. And just like your regular oatmeal, all you have to do is pour it into a bowl, add water or milk, stir and microwave for a few minutes. It comes in flavors like Banana and Brown Sugar, but we say stay with the lower-sugar plain version and add fresh fruit yourself.
180 cal, 3g fat, 4g fiber, 0g sugar, 7g protein per pouch. $6.99 for box of 6 single-serve pouches; available at natural grocers nationwide (buy online or find a store here)
Love Grown Foods Power O's & Mighty Flakes
Cereal made with navy beans, garbanzo beans and lentils? Whaaaa? Yep. This brand brings to mind two classics (cough, Cheerios and Wheaties), but with more fiber and protein thanks to the legumes.
Power O's, 65 cal, 1g fat, 2g fiber, 1g sugar, 3g protein per 1/2 cup (recommended serving size is 1 cup); Mighty Flakes, 110 cal, 1g fat, 2g fiber, 4g sugar, 4g protein per 1/2 cup. $4.99 for 10 oz. Power O's and 12 oz. Mighty Flakes; available at Kroger, Sprouts, select Whole Foods and lovegrownfoods.com
Great Grains Protein Blend
Crunchtastic whole grain flakes (cracked wheat and whole kernel barley) sweetened with molasses and honey, topped off with pumpkin seeds, almonds and sunflower-seed-studded clusters make for one satisfying mix.
110 cal, 2.5g fat, 3g fiber, 4.5g sugar, 4g protein per 1/2 cup (recommended serving size is 1 cup). $4.99 for 13.5 oz.; available at grocery stores nationwide, including select Walmart stores
GrandyOats Real Granolas
Based in rural Maine, GrandyOats is committed to making real food. Translation: hearty, wholesome, organic, non-GMO, no refined sugar or artificial sweeteners, and lots of healthy fats from nuts, seeds, and coconut. Classic Granola and Swiss-Style Muesli are their two lowest sugar options, but the Mainely Maple is really tasty, too, and not outrageously high in sugar (9g for 1/2 cup).
Classic Granola, 260 cal, 13g fat, 5g fiber, 7g sugar, 7g protein per 1/2 cup; Swiss-Style Muesli, 210 cal, 5g fat, 6g fiber, 5g sugar, 8g protein per 1/2 cup. $6.99 for 13-15 oz.; $15.99 for 48-oz. value pack; available at grandyoats.com and select natural food stores
Back to the Roots Stoneground Organic Flakes
Back to the Roots founders/entrepreneurs Nik Arora and Alex Velez, the people who made it possible to grow organic mushrooms from a box of recycled plant-based soil, are getting into breakfast biz with an impressively minimalist (and tasty) 3-ingredient organic cereal made of non-GMO stoneground wheat from California, cane sugar from Florida and a pinch of sea salt from the San Francisco Bay.
80 cal, 0g fat, 2.5g fiber, 2.5g sugar, 3g protein per 1/2 cup (recommended serving size is 1 cup). $4.99 for 11 oz.; available in select Whole Foods and Costco stores, via Amazon Prime or at backtotheroots.com
Peace Cereal Maple Buckwheat Hemp Supergrains
This non-GMO brand delivers a protein- and fiber-packed cereal that tastes like a crunchy version of soul-satisfying buckwheat pancakes with organic maple syrup. Plus, they make a contribution to non-profit causes for every box of cereal sold.
120 cal, 2.5g fat, 2.5g fiber, 4g sugar, 4.5g protein per 1/2 cup (recommended serving size is 3/4 cup). $5.49 for 9 oz.; available at select grocery stores and PeaceCereal.com
ThinkThin Original Sprouted Grains Oatmeal
Get your fiber and protein on-the-go with this new whole grain hot cereal-a mix of rolled oats, steel cut oats, sprouted buckwheat and sprouted quinoa with a hint of brown sugar.
200 cal, 3g fat, 5g fiber, 7g sugar, 10g protein per packet. $5.49 for box of 6 packets; available at select grocery stores, including Sprouts and Kroger Stores or thinkproducts.com
Pereg Quinoa Cocoa Pops
Cuckoo for cocoa…quinoa pops? A yummy alternative to puffed rice or corn cereal, these itty bitty gluten-free puffs are made by popping whole grain quinoa under high pressure and a bit of heat (like popcorn). With only three other ingredients-sugar, cocoa powder and vanilla-they're super-chocolately, but a little light on fiber and protein, so enjoy in small portions with milk or Greek yogurt and fruit.
80 cal, 1g fat, 1g fiber, 5g sugar, 1g protein per 1/2 cup (recommended serving size is 25g, about 5/8 cup). $4.99 for 3.53 oz.; available at select grocery stores including Giant Foods and Fairway or pereg-gourmet.com
More from Self:
- 5 Moves That Will Transform Your Arms and Abs
- What New Workout Should You Try This Summer?
- 5 Health Questions You Need to Ask Yourself Every May
- Your 2-Minute Health Fix: Go!
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How Berries Boost Your Metabolism and Banish Belly Fat
When pints of beautiful berries show up at my farmers market, I know my favorite season is not too far off. From that Sunday forward, there's at least two varieties in my fridge at all times for whenever a sweet craving strikes. Beyond their flavor, berries have a lot to offer when it comes to weight loss. Here's how your favorite berry works to support your goals.
They boost your metabolism: Blueberries and raspberries both contain the flavonoid anthocyanin, which helps your body produce adiponectin, a hormone that's been linked to lower glucose levels, curbed cravings, and boosted metabolism.
They fight belly fat: Your favorite blueberry smoothie or batch of muffins is more than a treat for your taste buds. Research out of the University of Michigan found a diet rich in blueberries may change how your body stores and processes sugar for energy and, in turn, diminishes belly fat.
They're high in fiber: Whether they're fresh or frozen, berries are a great source of fiber, an essential nutrient that improves digestion and helps beat bloat. For the highest fiber content out there, opt for strawberries or raspberries; one cup of strawberries offers three grams, while one cup of raspberries offers a whopping eight grams.
They're low in calories: The next time you're in need of a quick sweet snack, skip out on cookies or candy, opt for berries, and start seeing results. For so much sweet and tart flavor, berries are surprisingly low in calories. One cup of blueberries weighs in at 84 calories per cup, while blackberries are 62 calories and raspberries are 64 calories per cup.
Eat your fill with these healthy berry recipes we'll be enjoying all Summer long!
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25 Reasons You're Not Losing Weight
Even if you follow a fitness routine and you often choose healthier foods, you may not be seeing the weight come off the way you hope. While there are plenty of other healthy accomplishments to celebrate on this journey, it can be frustrating to not see results when you step on the scale. Sound familiar? Chances are, one of these reasons is all that's standing in the way of your weight-loss goals.
- Additional reporting by Jenny Sugar, Michele Foley, and Leta Shy
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Ellie Goulding's Fitness Tips Aren't as Hard as You Think
Ellie Goulding has always struck me as someone who genuinely loves to work out, but it wasn't until seeing her at this year's N+TC Tour LA (which I attended as a guest of Nike) that I understood how much her life is focused on health. It was during an interview before the night's festivities that Ellie touched on the importance of fitness in her day-to-day routine. It's empowered her to be better in all aspects of her life and continues to challenge her in ways she previously thought unimaginable. It's also what gives her the energy to keep going through major tours and back-to-back shows.
As someone who struggles to make it to the gym four times a week, I was impressed at how Ellie is able to find time to work out despite her crazy schedule. Lucky for me, Ellie's tips are simple to follow - no fancy trainer or high-priced gym required.
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Your Zumba Habit Is Scientifically Proven to Make You Happier
Do you swear that you're happier since a cardio dance class like Zumba has become part of your life? You're not dreaming - there's real science to back you up!
In one study from the University of Derby, depressed patients who were given nine weeks of salsa dancing lessons experienced a huge lift in their moods. Researchers explained that it was the combination of exercise, social interaction, and the concentration learning a new skill requires that significantly boosted the mood of all the study's participants. While it might not be traditional salsa, Zumba classes are all about fostering a strong sense community, require plenty of focus, and offer an awesome sweat session in the process.
Exercise has long been linked to an increase in the body's release of endorphins, and some preliminary research shows a correlation between regular exercise and the less well-known neuromodulator norepinephrine, which may help the brain deal with stress more efficiently. Any form of exercise that gets your heart rate up and makes you sweat is going to have big benefits for your brain and body, but Zumba transforms any old, boring cardio routine into a big party!
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Instantly Open Tight Hips With These 8 Stretches
Tight hips seem to be a common problem for almost everybody - from runners to cyclists, from deskbound bloggers to dancers. Give this area a little extra love with this sequence of eight hip-opening stretches to increase your flexibility, reduce discomfort, and prevent injury. Try the series in the order listed here, or pick your favorites to incorporate into your workout routine.
Related:
5 Easy Hamstring Stretches
All the Stretches You Need to Know in One Place
The Stretches Your Lower Back Craves
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5-Minute Ab Exercises - No Equipment Needed
- Get abs fast with these effective workouts - Self
- The best foods for all-day energy - Cooking Light
- Ashley Tisdale's health and fitness tips - Health
- 5 small changes that improve your lifelong health - Women's Health
- The ultimate guide to planks - Fitness
- The best nondairy ice cream out there - Real Simple
- 10 gluten-filled recipes under 400 calories - Shape
- 10 tricks for the best fruit salad - POPSUGAR Food
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5 Pilates Magic Circle Moves For Your Glutes
You remember the scene - that one in Sex and the City when Richard's assistant walks in on Samantha in the shower.
He jumps back - aghast - and responds with a simple, "Wow." Samantha shrugs, crediting her killer physique to a dedicated Pilates routine. I remember that as a pivotal moment in my childhood . . . one of the first times I understood the unstoppable power of a confident woman. And sure, in the end Samantha may have used that scene to trick her boyfriend into saying, "I love you," but let's focus on the female-empowerment bit, shall we?
Whether you're a SATC fan or not, most of us know that Pilates is a standout form of exercise. Like yoga, it strengthens your core while improving flexibility. But like strength training, it has the muscle-boosting benefits you need to look toned. It also just so happens to be the best thing you can do to get that Summer-ready booty. All you need is a magic circle, which costs less than $30 on Amazon. Most of these exercises can even be done in the comfort of your own home.
Read on for my favorite glute-improving routine. We might not all be Kim Kardashian, but that doesn't mean we can't have a boastful backside.
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Full-Body Summer Shape-Up Circuit With Weights
It's time to throw your weights around! Well, at least swing them. For today's workout of our Better-Body Challenge, we're adding dumbbells to our sweat session to build some metabolism-boosting muscle. This circuit workout, full of multitasking moves, is incredibly effective for toning your entire body in little time. Learn the details of the exercises here, print the workout, then get pumped!
Directions: Warm up with five minutes of light cardio. Grab a set of dumbbells, between five and 10 pounds, and perform each three-exercise circuit three times before moving to the next. Cool down with five minutes of stretching.
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18 Satisfying Breakfasts Under 300 Calories
Looking for a low-calorie breakfast that doesn't disappoint? These 18 light recipes all clock in under 300 calories and will keep you satisfied and energized until your next snack or meal.
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Stay Hydrated With Healthy (and Pretty) Fruit Water All Summer Long
It's no secret that soda is bad news for your health (yes, even diet soda), but you might get tired of sticking to plain water all the time. Hydrating doesn't have to be boring when you add pretty - and detoxifying - fruits to the mix. With no added sugar except the few naturally occurring grams, fruit water is a great way to ensure you're getting the daily recommended amount of H2O. Plus, adding colorful fruit to a clear bottle or jar is just so pretty, you'll want to do it just for the Instagram! Read on for 10 ways to get creative with fruit water this Summer.
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mardi 12 mai 2015
4 Things You Should Never Eat
Despite its name, the Telluride WOW Fitness Festival isn't just about push-ups, crunches, and burpees. There is also great advice being shared - including this nugget from trainer Jonathan Ross: "One bad meal won't transform your body, just like one good meal won't equal immediate results; the body builds itself from habit." If you're curious to know which habits matter in the long run, Jonathan offered up his rules for things you should always - and never! - do when it comes to eating.
Always
Eat veggies and protein at every meal: We're not talking fried, cheese-covered, or canned vegetables, either. Not only are fresh veggies rich in vitamins and antioxidants, but their water and fiber content also help keep you full. If the thought of eating veggies all day long makes you gag, then get over it, says Jonathan. "Healthy food tastes boring for a little while. Your taste buds adapt." Alongside those veggies, make sure you have protein. Jonathan cites several studies showing that a diet rich in protein helps control cravings while also helping to build lean muscle mass, adding to the body's fat-burning potential.
Eat healthy fats: Forget what you think you know about low-fat diets; it's all bunk, says the trainer. Good-for-you fats help lower LDL (bad) cholesterol and boost your HDL (good) cholesterol; they've also been shown to reduce belly fat. Look to incorporate monounsaturated and polyunsaturated fats into your meals while avoiding saturated and trans fats. Avocados, olive oil, and nuts are all great options.
Plan, prepare, pack: The best way to maintain a healthy diet is to be in charge of it yourself. Jonathan recommends cooking meals at home and packing your lunch whenever possible. Another tip: keep water and healthy snacks in your purse, car, and gym bag. This way, you won't be tempted to order out when you're on the go.
Be kind to yourself: Even with the best intentions, binge-eating might happen. Whatever you do, don't beat yourself up, warns Jonathan. "Handle slipups as nothing more than they are," he says. Consuming yourself with guilt can make things worse; part of sticking to a healthy diet involves feeling good about yourself and the choices you make.
Never
Drink calories: You've heard it before, but soda, juice, and other store-bought beverages are some of the biggest obstacles when it comes to maintaining a healthy diet. They contain no real nutrition and are basically nothing but sugar, the trainer adds. The one exception Jonathan makes for this rule are healthy smoothies. Look for recipes that contain fiber, protein, and healthy fats.
Skip meals: When you want to change your body, nutrition is key. "Fill your gut to lose your gut," says Jonathan. "It's the best way to lose weight and keep the body going." Jonathan also advises to eat "real food" - the more you know about where it came from or what it's made of, the better. Eat four to six small meals each day, and make sure that protein is a component in everything you eat, he says.
Eat fried foods: Yes, Jonathan did say that occasional indulgences are OK, but fried foods are something he almost always steers clear of, saying they're "completely destructive to the body." Fried foods are widely available (and cheap), making them hard to steer clear of, but the amount of trans fat they contain should be enough to scare anyone, he says.
Eat sugars or grains at night: While Jonathan is a huge fan of whole grains, he says to avoid them at night, along with sugar and starches. Just like trainer Bob Harper, Jonathan believes that breakfast should be the heartiest meal of the day; from there, gradually lighten as you get closer to dinner. Starches and grains are more calorie-dense and unneeded at night when the body is winding down, says Jonathan.
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How to Not Feel Completely Spent After a Long Run
While training for my first half-marathon, those longer training runs did me in. It wasn't so much that my muscles couldn't handle it, as I was following the training schedule to a tee, but I felt completely spent the rest of the day. I'd get a bad headache and feel so physically exhausted with hardly any energy to climb the stairs, and sometimes it'd last through the next day.
It really put me off to longer workouts, until I read a tip from Kara Goucher that she heard from her coach Alberto Salazar: drink a post-workout protein shake. I was definitely noshing on a snack after a long workout, but I realized a banana and peanut butter wasn't enough. So after a 10-miler, I gave it a try. I sipped on this strawberry-watermelon smoothie, which offers 15 grams of protein. What a difference! I instantly felt energized, and although my body was a little sore and tired, I didn't feel totally depleted, and I was pleasantly shocked.
Protein is key for repairing muscles, so it leads to a faster recovery. That's why this little trick also works for intense strength-training workouts. Be sure to eat between 10 and 20 grams of protein within 15 to 30 minutes of a completed workout (the sooner the better!). No need to go overboard with protein, as you also don't want to overdo it on calories. And pair your protein with carbs to replenish fuel.
A protein smoothie is a perfect choice because it's quick to make and sip down. But you can also treat yourself to this vegan recovery ice cream, or snack on a protein bar (store-bought or homemade), yogurt with nuts, chocolate milk, or two hard-boiled eggs. If you've finished a long workout right before mealtime, make sure your plate includes lean protein sources, such as grilled chicken, beans, tofu, or whole grains. Refueling with enough protein is sure to make a difference in how you feel after a grueling workout.
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This Adorable Pup Fights the Odds Against Her With Love and a Treadmill
Meet Pegasus, the Great Dane puppy who was rescued from a backyard breeder at just 4 weeks old. She was born "double merle," which means she has two copies of the merle gene that causes white pigmentation, and in many cases, hearing and vision problems. Due to the health complications that come with reckless breeding practices, sadly her brothers and sisters died at birth or were deformed. Dave Meinert, the man who rescued Pegasus, was told she would most likely die young or become deaf and blind.
To celebrate the healthy days she had, and to track her growth and achievements, Dave documented Pegasus's life by filming her daily while working with an animal therapist using a treadmill. These daily exercises helped her to overcome her weakness as well as some of her disabilities. The time-lapse video above documents her amazing transformation, growing up from 4 weeks old to 7 months, showing her strength and determination to overcome the odds against her. The next time you hop on the treadmill, find inspiration by thinking of sweet Pegasus and her strong spirit.
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These Transformation Tuesday Posts Will Motivate You to Kick Ass in the Gym
When you've worked hard to kick your own butt and get in shape, it's natural to want to show off your results. Thanks to Instagram, the inspiration you need is just a hashtag away. In the spirit of #TransformationTuesday, we've rounded up 12 inspiring posts from ladies who have committed to health and fitness for a better, stronger life (after all, strong is the new skinny). Read on to see what these women had to say about their transformations, and search the hashtag for even more motivation!
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The Secret to Beating Your Saddlebags For Good
If you're trying to tighten up the extra padding around your butt and upper quads, you're not alone. This area is a problematic spot for women, and there's no single cure to change things overnight. According to celebrity trainer Anna Kaiser, increasing the intensity of your cardio and strength-training program is a great start. Anna's other piece of advice? "Put down the fork. No one needs to be eating five bowls of pasta a week and think that they're going to get rid of saddlebags if they're doing 500 leg raises. It's just not going to happen."
So stick to a healthy eating plan, add plenty of cardio to your workout routine, and try out these helpful exercises to help you feel more confident the next time you slip into something slinky.
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The Right and Wrong Way to Eat Chia Seeds
There's good reason chia seeds have been on everyone's minds these days. These tiny seeds are high in protein, fiber, calcium, antioxidants, and omega-3s, but there is a right and wrong way to eat them, and one man recently learned the hard way.
In one patient case study, one man experienced intense dysphagia, or difficulty swallowing, after ingesting a tablespoon of dry chia seeds and chasing it with water. One of the reasons chia seeds are touted for weight loss is because they expand multiple times their size in water and help you feel full for longer. However, taking down a dry tablespoon and chasing it back with H2O is not going to lead to a comfortable experience, since they don't have time to reach your stomach to expand.
Soaking chia seeds in water before you eat them is safe; after they're soaked, chia seeds develop a gelatinous coating which some raw foodists believe helps them to move swiftly through the digestive track. Other evidence suggests that consuming ground chia seeds, rather than whole seeds, allows significantly more ALA (the plant form of omega-3 fatty acids) to reach the bloodstream. With all that said, there is limited scientific research to which method is truly the best when it comes to nutrient absorption.
Photo: Lizzie FuhrWhen they're included in a recipe, our bodies can digest chia seeds whole (an appropriate quantity, of course), soaked, or ground in order to reap their healthy benefits. If you're ready to get these nutrient-rich seeds into your diet, these recipe ideas will help you out.
Chia pudding: Chia seeds and coconut milk marry for a Paleo-friendly make-ahead pudding that works great for breakfast. Mix together the ingredients the night before, pop it in the fridge, and look forward to a special treat the next day. It's that easy.
Debloating beverage: If you've been feeling sluggish and bloated, it's time for a new morning ritual that includes chia. Celebrity trainer Valerie Waters starts the day with this before-breakfast, pre-workout drink that only calls for three ingredients. These chia seeds are combined with water, making this a much safer alternative to consuming chia and chasing it down with water.
Blueberry chia muffins: Blueberry muffins get an upgrade with this chia-filled recipe for extra nutrient power. They're baked into the batter, so you can't even taste them.
Antioxidant berry smoothie: If you find their crunchy texture a little off-putting on their own, try tossing them into this refreshing morning smoothie. High in vitamin C and boasting more than 10 grams of fiber, this antioxidant breakfast blend will become your new favorite recipe.
Sprinkled on yogurt: If you're looking for a quick omega-3 punch in your snack, you can simply sprinkle a teaspoon of seeds on your fruit, mix them into your yogurt, or make a delicious combination of the two!
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How to Pack Salads Tonight So They're Fresh All Week
Eating a big salad at least once a day is a great way to maintain healthy habits. Don't have time to cut up a salad every single night? Here's a way to make all the salads you need for your workweek at once. Follow these simple salad-making rules, and your meal will taste just as fresh on Friday as it does on Monday!
This is just a general guide with lots of room for creativity. Even though you're making all five salads at one time, you can still make them all a little different with the types of toppings and dressings you use for each one. It's a great way to save time and money and ensure you're getting a dose of daily veggies for health and weight loss.
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The Lazy Girl's Guide to Losing Weight
Losing weight takes a lot of sweat and discipline, but even when you're not powering through a treadmill interval workout or counting calories, there are a lot of simpler ways to see those pounds drop on the scale. Employing these 10 little tricks daily will help you lose weight, no gym or diet required.
- Always start a meal with a glass of water: You'll stay hydrated and feel fuller instantly, which can help you from overeating.
- Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.
- Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you'll be glad you're saving calories while having a healthy yet decadent treat.
- Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you're not tempted to go back for seconds.
- Move more: Even if you're not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
- Don't drink your calories: It's a common reason why you're not seeing results - those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients like cucumber, lemon, or mint in order to save on important calories.
- Don't go hungry too long: A little hunger can be good for you, but starving yourself all day in order to "splurge" on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
- Snack on high-protein, high-fiber foods: When it's time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You'll be able to eat fewer calories while still feeling satisfied. One of these 150-calorie snacks will surely hit the spot.
- Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
- Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It's an easy and effective way to keep your weight-loss goals on the right track.
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POPSUGAR Weddings: Everything You Need to Know For Wedding Season
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Starbucks Frappuccinos Go Mini to Save You Calories
Those Starbucks Frappuccinos sure do look tempting on a hot, Summer day, but at 520 calories, ordering a 24-ounce Caramel Frappuccino wouldn't be the best choice for someone watching their weight. But Starbucks thinks you deserve to indulge a little! So for a limited time, Starbucks is adding Mini 10-ounce sized frapps to their coffee family, for health-conscious people who don't want to go crazy on the calories. Currently three sizes are available: 12-ounce, 16-ounce, and 24-ounce, and although this newer, smaller size is only being offered until July 6, perhaps they'll make it a permanent size if customers are into it.
Whether you're into Mocha Fraps, Green Tea Fraps, or the latest S'Mores Frap, all flavors are available in this smaller size. To give you an idea of how many calories you'll save, check out the comparison below:
24 oz. Coffee Frappuccino (made with whole milk): 350 calories, 69 grams sugar
16 oz. Coffee Frappuccino (made with whole milk): 240 calories, 50 grams sugar
12 oz. Coffee Frappuccino (made with whole milk): 180 calories, 36 grams sugar
10 oz. Coffee Frappuccino (made with whole milk): 120 calories, 24 grams sugar
24 oz. Coffee Light Frappuccino (made with skim milk): Info not available
16 oz. Coffee Light Frappuccino (made with skim milk): 110 calories, 23 grams sugar
12 oz. Coffee Light Frappuccino (made with skim milk): Info not available
10 oz. Coffee Light Frappuccino (made with skim milk): 60 calories, 13 grams sugar
Starbucks Frappuccinos are completely customizable, so aside from ordering this new Mini 10-ounce size, you can cut calories by using nonfat milk instead of whole, holding the whipped cream, and skipping the flavored syrup on top.
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The Daily Habit That Will Help You Drop Pounds
When you're trying to lose weight, it's hard to resist temptation at every turn. Unfortunately, those little tastes can add up in the calorie department. Even if you think you're being vigilant, you may not know that 100 calories of your favorite candy isn't as much as you thought. So one of the best ways to ensure you stay on the right track when you're looking to drop pounds? Keeping a food journal to track your calorie intake - every single thing you eat and drink.
It may seem tedious, but if you're serious about your goals, making sure you're jotting everything you eat down (or adding to a smartphone app like MyFitnessPal) will hold you accountable and keep right on your calorie goals. This habit has helped many people see results without feeling deprived when they first set out on a weight-loss journey: in fact, one study found that those who logged what they ate six days a week lost twice as much weight as those who only kept track of a day or less. Want your own success story? Remember this mantra: if you bite it, write it. Print out our poster for even more motivation on your bulletin board or fridge!
Need more weight-loss inspiration? Check out our 25 reasons you're not losing weight, here.
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Feel Fuller Longer With These Meat-Free Protein Sources
- Meat-free protein sources build muscle and help with weight loss - Greatist
- 9 things that make you want to eat and eat - Cooking Light
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First Half-Marathon? Here's What to Wear
After running a few 10Ks, you're ready to tackle a half marathon. Running twice the distance not only requires more training (this is a great half-marathon schedule for first-timers), but it also warrants some wardrobe attention. Starting from the bottom up, here's what you should wear when running 13.1 miles in warmer weather. Be sure to test your race-day outfit in the weeks before on your longer training runs to ensure it's comfortable and pain free.
- Socks: Slip on a pair of lightweight ankle-length wicking socks that fit snugly and are seamless to prevent hot spots or blisters. I'm a fan of these Darn Tough No Show Ultralight Socks ($15) - they're totally worth the dough because they have a lifetime guarantee.
- Sneakers: Find a brand and model that is tried and true, one you've worn before that offers the stability and support you need for your foot type and your running style. Use them to train in, so your feet are used to them on race day. I've always been a fan of Brooks and love these Brooks Glycerin 12s ($150-$155).
- Compression gear: These are optional and not superpopular, but if your lower legs fatigue within the first few miles, and you suffer from crazy-sore calves for days after long runs, compression leggings, calf sleeves, or socks can help with recovery. If it's cold, the gear can add a little extra warmth, and if it's hot, find ones made out of breathable material. You can also opt to wear compression gear after your runs to reap the same benefits.
- Capris: What you wear on the bottom is based on personal preference. Wearing fitted capris or shorts is probably your best bet to cut down on any unnecessary rubbing. While loose-fitting running shorts may be great for runs that are five miles or less, they might cause painful inner-thigh chafing when you're running an hour or more.
- Sports bra: Splurge on one that's made for your chest size. Ones that have adjustable clasps in the back like you'd find in a regular bra are great because you can get the perfect fit and they are much easier to take off when sweaty. Moving Comfort's Jubralee has always been one of my favorites because you can easily adjust the straps and the band.
- Seamless top: Just like chafing between the thighs, underarm irritation is something you don't want to deal with. Look for tops made specifically for running that are seamless below the armpits. If you're a larger-breasted woman, tops with attached shelf bras are great for added support.
- Arm warmers: Since mornings can be 10 to 30 degrees cooler at the beginning of a race, arm warmers ($20) will give you an extra layer that can be easily slipped off and stored in a zipper pocket on your capris or hydration belt.
- Hydration belt: This is completely optional as most races have more than enough water stations set up. But if you don't like stopping and want access to water at the moment you need it, a hydration belt ($50) not only stores water, but it keeps energy gels and chews close at hand, as well as your keys and phone if you drove to the race.
- Sunscreen: Since you'll be outdoors for at least two hours, protect any exposed skin with waterproof sunscreen. Apply 30 minutes before the race.
- Sunglasses or a hat: Shield your eyes from UV rays and possible rain with sunglasses, and if you prefer, throw on a lightweight running hat to not only keep the sun off your face but to absorb sweat.
- GPS watch: Some people like to know their pace and time throughout the race, and a GPS watch offers that info whenever you need it. You can buy a basic model, or if you don't want to spend the dough, use a running app that utilizes GPS.
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How to Make Your Rest Day Work For You
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Best news ever! If you want to get stronger, you have to rest. Your muscles need time to repair themselves - this is when the strengthening actually happens. Part of our Better-Body Challenge is taking a little time off to give your body a chance to recuperate and recharge. But your recovery will be faster if you keep active. Really! Get your blood flowing to help feed your weary muscles, and take yourself for a 20-minute stroll, then give your muscles some TLC. Here's our simple prescription for making the most of your rest day.
Roll
Source: POPSUGAR PhotographyA weekly massage would be great for your body but not so great for your wallet. Instead, invest in a foam roller for some DIY muscle relief. Rolling out smooth knotted muscles and prime tight spots for stretching. Here are three resources to kick off your massage session.
- Foam rolling to energize tired legs
- A video tutorial to check out a roller in action
- Massage your back with a roller and feel taller instantly
Stretch
Source: POPSUGAR Photography
After walking and rolling, lengthen tight muscles with some stretching. Pick one or two stretches for each body part, and hold your stretches for 30 seconds each.
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