Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
mardi 19 mai 2015
Why an Active Rest Day Feels Better Than Couch Time
Source: Shutterstock
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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Tomorrow's Weight Loss Depends on These 4 Things
While losing weight isn't something that happens overnight, doing some prep work the night before can make all the difference when you step on the scale. If slimming down and becoming healthier are two goals at the top of your priority list, here are four must dos to make part of your weeknight routine.
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Nutritionists Share Their Tricks to Make Dinner Work For Weight Loss
Want to know how the last meal of the day can help you drop pounds? We've enlisted the expertise of two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition - to share the perfect equation for what to eat for supper to help you lose weight. Follow their advice below to start seeing results.
Source: POPSUGAR PhotographyCalories
Aim for a range between 450 and 550 calories. If you're trying to lose weight, stay closer to 450, and if you're trying to maintain weight, especially if you're working out, shoot closer to 550 calories.
Carbs
About 45 to 55 percent of your dinner calories should be devoted to carbs, which is about 50 to 75 grams of carbs. Don't be afraid to eat carbs at night because you're worried you won't have time to burn them off. As long as you're sticking to your total calorie amount for the day, eating carbs at this meal isn't more likely to cause weight gain. Actually, eating enough carbs at dinner can dissolve those postdinner carb cravings for sweets and chips.
Protein
About 20 to 25 percent of your dinner calorie amount should be protein, which works out to 25 to 35 grams. Protein is vital to help rebuild and maintain muscle, and since your body does a lot of rebuilding at night, ensuring your dinner includes enough protein is important. Protein also makes you feel satisfied, which is another tool for preventing postdinner noshing sessions.
Fats
Shoot for about 15 to 25 grams, which is about 30 to 35 percent of your total supper calories. Instead of saturated fats like beef and cheese, go for monounsaturated fats (MUFAs) like olive oil, sesame oil, coconut oil, avocado, olives, and nuts and seeds.
Fiber
To help you reach the recommended daily total of 25 grams per day, aim for at least eight grams at dinnertime. This should be coming primarily from fiber-rich carb choices like whole grains, starchy veggies, beans, small amounts of fruit, and fiber-containing fats such as avocado, nuts, and seeds.
Sugars
Stick to no more than seven grams or fewer of total sugars. And when it comes to added sugar, try not to exceed four grams - that's about one teaspoon of any sweetener used in sauces or dressing.
Timing
Ideally you should eat dinner about two to three hours after your 3:30 p.m. afternoon snack. If you plan to exercise after work, fuel up with a later-afternoon snack around 4:30 p.m. Then you can exercise at 5:30 p.m. for an hour and eat dinner by 7/7:30 p.m. As mentioned above, don't worry about eating dinner too late. As long as you don't exceed your daily calories, what time you eat won't impact your weight.
A Few Examples of Perfect Dinners
Source: POPSUGAR Photography / Jenny Sugar- Mexican Quinoa Bites With Salsa: Enjoy four of these quinoa and black bean bites with one-quarter of an avocado and two tablespoons of mild salsa.
Calories: 506
Total fat: 22.2 g
Saturated fat: 7.9 g
Carbs: 55.1 g
Fiber: 13.9 g
Sugars: 6.5 g
Protein: 24.2 g - Source: POPSUGAR Photography / Lizzie Fuhr
- Panko-Crusted Fish Over Kale With a Side of Wild Rice: Follow this simple recipe to make one serving of panko-crusted halibut, and enjoy it with a curly kale salad and half a cup of cooked wild rice mixed with one-eighth cup of kidney beans.
Calories: 550
Total fat: 20.4 g
Saturated fat: 4.3 g
Carbs: 52.8 g
Fiber: 7.4 g
Sugars: 3.3 g
Protein: 41.9 g - Source: POPSUGAR Photography / Lizzie Fuhr
- Grilled Chicken Burrito Bowl With Brown Rice: Whip up this easy dish made with chicken, black beans, and salsa, and stir in half a cup of cooked brown rice and half a tablespoon of olive oil to make it even more filling.
Calories: 518
Total fat: 11.7 g
Saturated fat: 1.4 g
Carbs: 58.7 g
Fiber: 10.1 g
Sugars: 4.7 g
Protein: 45.1 g - Source: POPSUGAR Photography / Jenny Sugar
- Butternut Squash and Lentil Soup With Bread: For the vegans out there, throw all the ingredients in your slow cooker in the morning, and you'll come home to a hot bowl of creamy butternut squash lentil soup. Enjoy your bowl with two small slices of warm sourdough bread smeared with half a tablespoon each of Earth Balance.
Calories: 538
Total fat: 14.3 g
Saturated fat: 4.3 g
Carbs: 76.8 g
Fiber: 18.5 g
Sugars: 6.5 g
Protein: 25.5 g
Dinner Mistakes to Avoid
- Skipping carbs: People often go carb-free as a way to lose weight quickly, but forbidding yourself this important nutrient will make carb cravings even stronger, leading to carb bingeing. Including healthy fiber-rich carbs such as whole grains, starchy veggies, and beans will actually satiate your hunger longer and make eating a balanced diet easier to sustain in the long term.
- Enormous plates: Dinner-size plates are pretty standard, but the amount of food you can pile on one can add up to two or three times the amount of calories you should have at dinner. Downsize your plates and use either smaller-sized salad plates or cereal bowls. Don't be afraid to measure out portions, and once you do, pack leftovers away in the fridge for tomorrow's lunch so you're not tempted to grab a few extra bites.
- Setting a strict dinner time: While there's something to be said for giving yourself guidelines for not snacking after a certain time (e.g., after you've already eaten dinner), if you find yourself skipping dinner because it's too late, then you may be setting yourself up to overeat the following day. Eating after 8 p.m. (or any time) won't make you gain weight, so there's no need to skip it. Just be sure your dinner is balanced and doesn't make you exceed your daily calorie limit for the day.
Looking to lose weight during other times of the day? Here's what to eat for breakfast and what to eat for lunch, as well as what to eat at snack time to lose weight.
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lundi 18 mai 2015
These Hilarious Running Tees Will Actually Make You Want to Run
Let's face it, sometimes running is the worst. When the motivation just isn't striking, what you need is a hilarious message to get you going. These supercute tees are basically mind readers - run now, wine later, right? Treat yourself with one of these graphic workout shirts, and you'll be motivated to hit the pavement or show it off at the gym.
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An Elliptical Workout That Feels Like Running
Sometimes, you head to the gym craving a treadmill run and arrive only to find all the machines full. Bummer! But remember: there are some creative ways to work around this situation. Instead of throwing in the towel and heading straight for the sauna, try this elliptical workout instead. To make this joint-friendly machine feel like running, don't hold the handles and pump like you do when you're running. Going hands-free on the elliptical is great for your core, and it might help you work on evening out your stride. We did throw in some reverse action at the end of the workout for your cooldown.
| Time | Resistance | SPM |
|---|---|---|
| 0:00-2:00 | 3 | Warm up |
| 2:00-5:00 | 5 | Warm up |
| 5:00-10:00 | 7 | 155-160 |
| 10:00-15:00 | 10 | 140 |
| 15:00-18:00 | 7 | 160 |
| 18:00-21:00 | 10 | 150 |
| 21:00-24:00 | 7 | 160 |
| 24:00-25:00 | 10 | 150 |
| 25:00-26:00 | 8 | 140 |
| 26:00-27:00 | 10 | 150 |
| 27:00-30:00 | 7 | 150 |
| 30:00-35:00 | 7-5 | Backward |
My elliptical is set at an incline of 20 degrees. Feel free to play around with the incline level, but keep it at least 10 degrees.
This is also a great cardio workout if your knees have been bothering you while running or you're coming off a hamstring strain.
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Here's How to Be a Stellar At-Home Yogi
If you're new to yoga, getting hands-on attention from a teacher is the best way to build a strong foundation. But if you're strapped for cash, it's still possible to build a solid yoga practice on your own. Both seasoned students and newbies alike can benefit from these tips on creating a sustainable home practice.
Start slow: There's no need to dive into a 45-minute sequence from the get-go; start with just 15 or 20 minutes when creating your home practice. You'll be more likely to stay committed to your new routine if the length of your practice doesn't seem so daunting. Get started with our 20-minute total-body yoga sequence.
Timing's everything: Every day, do your best to hit your mat at the same time. Whether it's first thing in the morning or once you're home from work, a stable routine will train your mind to crave a regular practice time. You also won't have the excuse about where to find the time to practice if it's seamlessly built into your busy schedule.
Pick poses wisely: A great yoga teacher once told me to choose two poses I love and one I hate when building a practice at home. The ones you love will have you feeling confident and graceful, but the ones we hate are the ones our bodies need the most!
Create a sacred space: Make a sweet home for your practice. Whether it's a corner of your bedroom, a section on your living room floor, or even your back porch, find a place where you'll have ample room for your mat and for fluid movement. Consider lighting a candle or two to kick up the ambience a notch.
Have the essentials on hand: Whether you're a beginner or an advanced yogi, watch this video to learn all about the essential tools for yoga you should have at home. In addition to the quality DVDs we suggest, try out our 10-minute yoga sequences from YogaWorks and Jennifer Aniston's yoga teacher Mandy Ingber or this flat-belly yoga sequence from Travis Eliot to complement your practice and offer the instruction you need.
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The Habit That Will Help You Lose the Extra Weight
Feel like you've got a little extra padding to deal with now that Summer is around the corner? The health experts at Harvard have an answer for you to help you shed the weight: keep your glycemic index (GI) chart handy.
In the December issue of Harvard Health Review, researchers note that it's not fat that you should be worried about if you are watching your weight - it's refined carbs. Recent studies have shown that refined carbs and simple sugars may be worse for your heart than saturated fats and that sticking to a low-carb, high-protein diet is the key to weight-loss success. But since we can't live off holiday ham alone, here's a simple solution: when faced with carb choices, go with low-GI foods, which slow down the rate that glucose (sugar) gets introduced into your body. High-GI foods, in contrast, cause a spike in your blood sugar as well as insulin, causing you to crave more sugary foods when your glucose levels drop.
The GI index ranks foods on a zero to 100 scale; in general, a GI of 1 to 55 is low, 56 to 69 is medium, and 70 to 100 is high - you should limit these high-ranking foods in your diet. If you know your GI values, you'll know that you need to avoid white rice, white flour, and packaged cereals, and choose whole grains, whole fruits, and other complex carbs instead. You can also choose foods that are low on the glycemic load scale, which measures the blood-sugar-raising power of that food. A glycemic load of 10 or less is low, 11 to 19 is medium, and 20 or more is high.
Following the glycemic index isn't a new concept, but it's a useful way to keep your eating habits in check when on the go. Knowing your numbers is a quick way to help ensure that you're making smarter choices whether you're at a party or just looking to get back on track. Check out a handy GI chart of a few foods below, and check out a list of GI and glycemic load values of 100 common foods here.
| Food | Glycemic index | Glycemic load per serving |
|---|---|---|
| Apple | 39 | 6 |
| Baguette, white, plain | 95 | 15 |
| Banana, ripe | 62 | 16 |
| Brown rice | 50 | 16 |
| Carrots | 35 | 2 |
| Dates, dried | 42 | 18 |
| Cranberry juice cocktail | 68 | 24 |
| Graham crackers | 74 | 14 |
| Grapefruit | 25 | 3 |
| Green peas | 51 | 4 |
| Ice cream | 57 | 6 |
| Instant oatmeal | 83 | 30 |
| Milk, full fat | 41 | 5 |
| Milk, skim | 32 | 4 |
| Orange | 40 | 4 |
| Orange juice, unsweetened | 50 | 12 |
| Parsnips | 52 | 4 |
| Potato, russet, baked | 111 | 33 |
| Potato, white, boiled | 82 | 21 |
| Quinoa | 53 | 13 |
| Spaghetti, white, boiled | 46 | 22 |
| Spaghetti, wholemeal, boiled | 42 | 17 |
| Sponge cake, plain | 46 | 17 |
| Shortbread | 64 | 10 |
| Sweet potato, average | 70 | 22 |
| White rice | 89 | 43 |
| White basmati rice, quick-cooking | 67 | 28 |
| Whole-wheat bread | 71 | 9 |
| Yam | 54 | 20 |
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What the "Dad Bod" Really Tells Us About How We Label Men vs. Women
The "dad bod" trend is sweeping the nation, and it's time to explore what it really means. Here's all you need to know about the "dad bod" and how labels affect both men and women, thanks to our friends at Greatist.
Talking about guys who have a little added cushion around the middle-thanks to a not-so-serious gym habit mixed with a love of pizza and beer-seems oh-so-ordinary. These guys are our dads, our brothers, and maybe even the person staring back at you in the mirror. They're also the newest "it" guy-loved by women, admired by men-catapulted to Internet glory thanks to a story that explained "why girls love the dad bod."
Now talk of the dad bod is almost unavoidable. Some have championed the trend for helping men feel comfortable in their own skin. Others have called the trend sexist, pointing out that society still expects women to be lean and fit. (That explains why we talk about the "momshell"-yes, that's a combo of mom and bombshell-instead of the "mom bod.")
All of this discussion on dad bods got us thinking: While we talk about women's bodies all the time (from the booty babe to the waif), the dad bod is one of few examples where we're explicitly talking about men's bodies-their shape, size, and flabbiness. We usually label men based on their personality, style, and even the way they carry themselves. So we decided to take a little walk down memory lane for nostalgia's sake and look at the ways we've labeled men-from emo to bro-over the last 15 years. (You'll notice there's not much body talk here.)
Ah, the turn of the new millennium was a magical time when it was finally cool for men to be emotional and talk about their feelings-a major change from the "grown men don't cry" attitude. Guys took to their MySpace pages where they would paste lyrics from their favorite emo bands, like Jimmy Eat World and Dashboard Confessional. They'd dress in skinny jeans, preferably black ones they could snag from their sister's closet, and accessorize with a studded belt and a pair of worn Chuck Taylors. And you can't forget about the flat iron, the new must-have bathroom accessory to ensure perfectly swept bangs. Sure, skinny jeans suggest we're talking about slender body types here, but the term "emo boy" refers to sensitive types who were more in touch with their feelings.
The complete opposite of the rugged man wearing Wranglers, metrosexual came to define the more sophisticated and fashionable man who splurged on manis and pedis and didn't shy away from $40 moisturizer. The metrosexual man was all about style, from wearing tailored designer clothes to man jewelry. And then there was the rise of manscaping. As the label became more mainstream, many straight metrosexuals found themselves needing to "come out" and explain how they could be interested in fashion and beauty.
This label is reserved for guys who looked like they just stepped out of the library or a catalog from the 1950s. Just like metrosexual, the hipster label is closely intertwined with fashion: colorful pants with one leg rolled up (so it won't hit the chain on his fixed-gear bike!) paired with grandpa sweaters that make us nostalgic for Mr. Rogers and a neat pair of specs. A hipster guy's lifestyle often includes a socially conscious bend-single-sourced coffee and free-range chicken-that sometimes goes as far as railing against materialism (which would explain the thrift store purchases). The hipster label describes the way a person dresses, thinks, and acts.
Sure, a bro is at home in the gym. We've got the "Do you even lift?" meme (and their general affinity for protein powder) to thank for that. And they certainly are known for showing more skin than hipsters and metrosexuals-often sporting two tickets to the gun show in a frat tank. But, for better or worse, the bro label is less about the way someone looks and more about their attitude (sometimes douchey, hopefully always lovable) and the way they carry themselves.
And that brings us to the dad bod. Many people have explained exactly what the dad bod looks like: "a nice balance between a beer gut and working out," "a cuddly torso and a gentle paunch," and "a formerly fit athlete [who] has gone a bit to seed and grown a nice layer of protective fat around his muscular girth." But these definitions often go beyond body image and describe a lifestyle of guzzling beer and chowing down on pizza, and most notably an attitude where you don't care about the way you look (or at least what other people think of you).
The Takeaway
We label both men and women, but what those labels describe is very different. For men, the label defines an all-compassing person-his style, his habits, his preferences. For women, it's almost always squarely focused on her appearance (and more specifically her body). That's part of the reason you'll find workout plans to help you get a bootylicious body but not one for achieving a dad bod.
Check out more great stories from Greatist:
- See How the "Perfect" Female Body Has Changed in the Last 100 Years
- This Will Help You Stop Being Disappointed in Your Body
- This Trainer Just Shared Her Most Embarrassing Secret With the Internet
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Sweat and Strengthen! 45-Minute Printable Cardio-and-Toning Workout
Yes! You can get a solid full-body workout done in under an hour. This efficient 45-minute sweat session starts with a push of cardio and finishes with strength training, focused on ab and arm work.
Click here for an image-free printable of this workout to keep on hand at the gym!
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25 Ab-Toning Moves - No Crunches Required
Let's be honest: crunches aren't the most exciting of exercises. And they're not always the most effective way to tone your abs anyway. If you're bored with your sit-up routine, here are 25 fun and effective moves to mix up your workout and tone your midsection!
- Additional reporting by Emily Bibb and Jenny Sugar
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5 Postrun Habits You Need to Stop Now
You're finally done with your run, but what you do afterward is just as important for your health. Are you sabotaging your fitness goals by making these mistakes? Read on to see the consequences of these post-workout habits that are a normal part of your running routine.
Mistake #1: You Forget to Stretch
Just 10 minutes of stretching can alleviate aches and pains that can last much longer if you skip out. Stretching after your run helps accelerate muscle repair and keep fascia and muscles supple, both of which are important for preventing injury and increasing flexibility. If you don't want to have to trade your running hobby for injury-induced couch time, take a few minutes after each run to stretch; these postrun stretching moves will help.
Mistake #2: You Don't Refuel
You're meeting friends for happy hour after a 45-minute treadmill session, and after a shower, hair and makeup session, and a round of drinks, it hits you - you're starving! Eating a post-workout snack isn't just important for your grumbling stomach, though; having a protein- and carb-rich snack between 30 minutes and two hours after you work out replenishes your muscles' energy stores as well as helps them become stronger. After all, why undo all the hard work you've done right away? Keep a simple post-workout snack in your gym bag if you're not going to be able to make or order healthy food in your two-hour window.
Mistake #3: You Don't Drink Enough Water
After a run, make sure you hydrate, hydrate, hydrate, especially if you didn't drink water during your workout. Dehydration can lead to fatigue, cramps, mood swings, and other unpleasant symptoms that are the opposite of the workout euphoria you should be feeling.
Mistake #4: You Don't Change Out of Your Clothes
After-gym errands and resting on the couch can postpone shower time indefinitely, but the results aren't worth it: perma-odor on your workout clothes, body acne, and even yeast infections. Change out of your workout clothes as soon as you can, and use these tips for getting the stink out of your workout clothes.
Mistake #5: You Don't Schedule Your Next Run
You didn't want to wake up early to go on a run, but you did and are feeling pretty proud. Instead of using it as an excuse to postpone your next run, let that enthusiasm carry you to your next workout. Pencil in your next run, find a fun running workout, and keep it consistent - your health will thank you for it.
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How Edward Became a Runner and Lost 200+ Pounds in the Process
In 2012, when Edward Maar weighed over 410 pounds, he decided to start changing his lifestyle for the better. He started walking, then running, and before he knew it, he was addicted to his new hobby. In fact, running helped Edward lose over 200 pounds in 13 months - and he just completed his goal of running a half marathon at this month's Airbnb Brooklyn Half Marathon. Read on about how he's maintained his new 190-pound figure for over two years, then check out our other Before & After weight-loss stories here!
Edward: Before
POPSUGAR Fitness: What made you decide to start?
Edward Maar: I had been helping my mother and spending time with my father who suffers from Alzheimer's. He had been a tough Marine and lived the hard life eating red meat with an indomitable swagger; that was until the dementia began to strip away at him. During this time I was big, very big. I didn't even know what I weighed. Spending time with a loved one who suffers from dementia you become informed about the disease and causes. A little-known fact is that the disease begins 20 years prior to the first symptom appearing, and genetic predisposition aside, one of the best ways to mitigate this disease and many other issues people encounter later in life is to live a healthier life style when you are younger and live that out into the golden years.
When I decided to ask for help, I did not intend to lose all the weight I would end up losing. I started by just asking for help. I engaged a new primary care physician who worked in a collaborative practice. I weighed in at 410 pounds when I began, and my doctors offered me two paths from which they would care for me either way. One path was staying overweight and managing that with medication for hypertension, cholesterol, and the looming prospect of diabetes, heart disease, and stroke. The other path was to just try and lose some weight by working with my primary care, internal medicine doctor and the endocrinologist mostly; however, throughout the early days of the journey, I would work with various other doctors too. I started down the path to limit medication and try to take some of the weight off. They were candid about the situation and were encouraging. They were going to work with me but it would be up to me to make the most of the tools that they shared with me.
Edward: Before
They helped me learn about me, my body, and its vitamin and nutrient deficiencies. They also taught me about food and how I was interacting with it and misunderstanding it. I learned about how to treat food as fuel and not comfort. The simplest form of the model I worked with was low-sugar, low-salt, low-carb, low-fat and how to identify that in foods. I learned the glycemic index chart, and that lean proteins, nuts, seeds, olives, and avocados are positive fats. I was being open and receptive to this process, which is how I learned to commit to it. I embraced a positive mentality, believing that a negative mentality can create a vicious cycle. While becoming positive, I did not focus on things as, "I can't." I looked at it as how "I can" do things, be it rework recipes or spending time exploring new foods and spices. This started to make the process fun, and the weight literally began to melt away.
PS: What's your favorite way to work out?
EM: My doctors encouraged me to begin working out, and at 400 pounds it's not easy. I simply started by walking, just to move my heart. I walked a little at first, then farther and farther, until I could speed walk farther and farther. Then I added interval jogging. Five months into my weight loss, I was down 90 pounds, and I entered my first 5K. I couldn't run the whole way, but I was proud to cross that finish line the best I could. I continued this path with the speed walking/mixed jogging, but I felt something was holding me back. I remember the first time it happened. I was on the East River and the momentum was there and suddenly I was running harder and faster than ever. It felt like I was about launch into flight. I became hooked; I was a runner . . . I was free. I look to running as more than exercise; it provides me time to think, time to wonder, and generally makes me feel much more positive.
Edward: After
PS: What's your weekly exercise schedule?
EM: I try to work out five to six days week. I get up early in the morning, and I run four to seven miles four to five days a week, with typically one longer run each week on top of that for 8-12 miles, and a day of rest. I combine this cardio with core training, crunches, planks, push-ups, dips, leg lifts, etc. Also some light weight training to build strength; not looking to gain mass but keep lean.
PS: How do you keep workouts exciting?
EM: By having goals, it encourages the reasons why I run and train. The Airbnb Brooklyn Half was a really exciting event - a full half marathon taking me through the heart of Brooklyn to the original beach vacation getaway of Coney Island. That's really exciting, the sights and sounds out on the streets with my fellow runners. I stay positive and focused, and I keep on running and training for this event, and on to the next one. I now #RunforLife.
Edward: After
PS: How much weight have you lost?
EM: In 13 months, I had lost 210+ pounds; since that time I have spent almost two years in my new, or renewed life, as it were.
PS: What was the first big difference, other than the number on the scale that really made you feel proud and excited?
EM: Just to go shopping. It was like a play land. At 400+ pounds, I was XXXL – XXXXL, and there are not many clothing options available. When you down size to XL, to L, to M, there is a whole world of clothes to try on that not only fit but look really great and fun. It was really nice to be able to go in to any store and feel like, "I think I will try that on for size."
PS: How do you track your weight loss?
EM: Every two weeks I would return to the doctor and I would weigh in and review my food diary. I learned in the process to not be afraid of the scale but to use it as a tool, to keep me in a proper frame of reference. Weight is not a single number; it's going to fluctuate. It will live in a range. For me it was about finding the range I wanted to be in and how to stay there. I check in on the scale regularly and keep myself focused in the moment. I still follow up with my doctors on a regular basis about every two months to check in and see how things are going and to let them know how I am feeling.
Edward: After
PS: What's a typical day of meals and snacks?
EM: I have become a creature of habit with regard to food. I start the day with a whey protein shake mixed with ground psyllium husks, chia seeds, and sometimes a piece or fruit or berries. Lunch is often a salad. Greens (spinach, kale, mustard greens), a mix of veggies (carrots, onions, mushrooms, broccoli, jalapeños, etc.), a little fat in form of olives, avocado, or almond slivers, and a protein – grilled chicken, dry tuna, or egg whites. Snacks: whole fruit such as an apple or pear or Quest or Pure Protein bar (200 calories or less) Dinner: Often homemade; a large portion of fresh seasonal vegetables and lean protein (fish, skinless chicken, turkey, fat trimmed pork.) Dessert: fat-free cottage cheese with some berries or a small portion of fruit.
PS: What's the range of calories you eat per day?
EM: 2,000-2,200 calories a day.
PS: What are the healthy staples that are always in your fridge?
EM: I try to keep food in the fridge that needs to be prepared, such as vegetables or pieces of fruit, to limit my ability for grab-and-go snacking.
PS: How do you strategize for meals out?
EM: It often depends on why I am eating or if it's a special occasion. I tend to treat that as something special and indulge as such. However, if it's a work function or date night with the missus, I follow my basic rule of thumb: low sugar, low salt, low carb, and low fat. Using the tools that my doctors helped me with, I try to make the best choices I can. I am not afraid to ask to make substitutions or clarify how a meal is prepared. Chefs are going to cook with olive oil and salt, and there is no harm or shame in asking them to use it sparingly or lightly. I try to avoid the bread and butter and will often start with a salad.
PS: What advice do you have for anyone starting out on a weight-loss journey?
EM: That it is a journey to be taken one day at a time. Every day you try again and it is about stringing personal good days together as best you can. Be mindful of your immediate goals and what you are trying to do. Do not let the past depress you or the future create anxiety, because it is happening now. Live in the moment and work on it in the moment. I did not start out to lose all this weight, but by staying positive and keeping it in the moment, it happened one day at a time.
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In Just 3 Minutes, Your Arms Will Be on Fire From This Plank Workout
No weights? No problem. Tone your abs and core with one single bodyweight move - the plank. These five variations will get your heart pumping and your arms and core burning. It only takes three minutes, so if you want a longer workout, repeat this circuit two or three times.
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Lost Your Workout Mojo? Then You Need FitFinder
Working out is hard. And motivating to get to the gym can be even harder. For the days when you have lost your workout mojo, keep on the fitness track with our new workout generator, FitFinder. Just tell us whether you're in the mood for cardio, strength training, or yoga, and how long you want to work out, and we'll find a workout for you. Want to focus on your abs? Your legs? We can drill down to find the perfect workout for you. So leave the thinking to us so you can get your sweat on in style.
Ready to find your fit? Get started now!
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Why Your Tummy Looks Bigger Even After Doing Tons of Ab Exercises
- Do crunches make your belly look bigger? Here's why - Women's Health
- Make these gorgeous flower-, fruit-, and herb-infused ice cubes - Cooking Light
- Scandal star Portia de Rossi opens up about her battle with bulimia - Health
- No-cook low-cal lunch ideas - Shape
- 5 rules for getting the most out of strawberry season - Real Simple
- Don't waste your time doing these 7 exercises - Fitness
- 12-minute core-sculpting bodyweight video - Greatist
- Exercise moves to do before breakfast - Self
- 10-minute fiber-filled raspberry chia jam - POPSUGAR Food
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Better-Body Challenge: Quick Cardio Shred With Arm Workout
In our Better-Body Challenge, it's time to blast belly fat with intervals on the treadmill, and follow up that cardio session with a 10-minute video arm workout that targets the triceps. If you're not a fan of running, here's an elliptical plan to use instead. Now get to it!
Treadmill Workout
| Time | Speed (MPH) |
Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 5.0 | 1.0 | Warmup |
| 5:00-6:00 | 6.0 | 1.0 | |
| 6:00-7:00 | 6.5 | 1.0 | |
| 7:00-8:00 | 7.0 | 1.0 | |
| 8:00-9:00 | 6.0 | 1.0 | |
| 9:00-10:00 | 6.5 | 1.0 | |
| 10:00-11:00 | 7.0 | 1.0 | |
| 11:00-12:00 | 6.0 | 1.0 | |
| 12:00-13:00 | 6.5 | 1.0 | |
| 13:00-14:00 | 7.0 | 1.0 | |
| 14:00-15:00 | 5.5 | 1.0 | |
| 15:00-16:00 | 7.0 | 1.0 | |
| 16:00-17:00 | 5.5 | 1.0 | |
| 17:00-18:00 | 7.0 | 1.0 | |
| 18:00-20:00 | 5.0 | 1.0 | Cooldown |
Arm Workout
Grab a set of five-pound dumbbells, press play, and get ready to tone your triceps.
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Workout Guru Tracy Anderson Explains the Problem With Quick-Fix Diets
Health and wellness pioneer Tracy Anderson is the real deal. She has famous clients like Madonna, Gwyneth Paltrow, and Nicole Ritchie, and her fitness programs are changing the lives of men and women everywhere. Check out her interview with The New Potato to get the inside scoop on her go-to snacks and even her favorite new workout fads.
From start to finish, what would be your ideal food day?
I start my morning off with my wellness shake mixed with fresh-made nut milk or organic whole milk and blended with a pitted date. Lunch is normally something on the go from Mulberry & Vine in New York City or Cavaniola's cheese shop near my home in Sag Harbor - both have delicious and fresh selections. For dinner, I like to have a grilled piece of fish with a purple rice and a great salad and, of course, a glass of red wine and a real dessert.
Words to yourself upon waking up every morning . . .
I check in with everything I am grateful for, connect with my children, and think about how I can best serve all of the people that count on me.
In terms of health and diet, how do you practice beauty from the inside out?
By not wanting to look like or be anyone else. I like to listen to my gut and what I am attracted to. I also don't ignore education and balance. I am a huge fan of organic foods and of making sure that my lifestyle fits my needs from a health perspective and from an emotionally in-touch perspective.
What are your go-to snacks throughout the day?
Green & Black Chocolate Toffee bars are my favorite and really the only thing I snack on. I am not really a snack gal. I move too fast throughout the day.
Breakfast is most often X and lunch is most often Y . . .
Breakfast is my Wellness Shake, always. Lunch is freshly made gluten-free spinach quesadillas.
Three pieces of advice to those looking to change their health habits . . .
1. We are emotionally programmed from an early age to love certain foods and the emotional stress of depriving yourself of these foods can be damaging. So my advice would be to not completely deprive yourself of foods that you know you love. Know your body and understand which foods may cause you sensitivity or chronic inflammation. Take that information and feed your body right.
2. You have to move your body. I think you should move it smartly and strategically from a fitness perspective to set yourself up for fun and games, like a game of football in the yard or a good tennis match.
3. Eat and drink all organic. Period!
Words to eat by . . .
Eating is life giving. You should love it, and your body should know what to do with it!
New workout fads you're loving . . .
I am not a fan of the word "fad" in your workouts. Focus is key. I am a fan of tools like the new Xbox One's technology and fitness platform. I created the Transform series for that console, and the technology allows me to train you at home and actually know what you are and aren't achieving.
New workout fads you're finding it hard to get on board with . . .
Indoor cycling and the misuse of the work "method" without any real backbone.
Most common misconception in terms of weight loss . . .
That quick fixes work. You don't own that weight loss.
The difference between male and female body image . . .
I feel like it's starting to become similar. Men want to feel just as balanced, connected, and in proportion as women now. They want to perform well and without injury and look lean in a tailored suit. Women want to feel feminine and sexy, connected, and balanced.
What are your morning and nightly live-by beauty regimens?
I love organic and paraben-free products, and my go-to skin care lines are Le Mieux and Original Sprout. I have very sensitive skin, so I make sure that there is an integrity of ingredients on everything that I put on my skin and especially on my daughter's.
What are your favorite places to travel to? What won't you travel without?
I love the Maldives and any place that has sun and a beach. I do not travel lightly and pack everything that I can wear from a day on the beach to an event and every provision from Benadryl to cases of bottled water. I really can take on any adventure as long as I am prepared. Everyone always makes fun of me but then always wants or needs what I brought.
What's a good trick to eating out or ordering in while staying healthy?
I often ask to have no oil put on anything that I order, from meat to veggies. Eliminating the oil added on your order or takeout is an easy way to keep things healthier. It isn't just oil they put things in. It's filled with sodium and many times low-quality seasonings. I love places that take care in what they create. Then I feel safe to make zero requests!
What are your favorite cities for food? What restaurants do you go to in each?
Growing up in Indiana, I have an affinity for barbeque and a delicious burger. In New York, I love Terra, Locanda Verde, Bouley, Mulberry & Vine, and in Los Angeles, I love Tavern, Blue Plate, Toscana, and Salt Air. In the Hamptons where I live, my favorite spots are Tutto Il Giorno, Navy Beach, and Topping Rose. In Aspen, I love Spring Cafe. In Indiana, I just can't go without a 96th Street Steakburger. In Chicago, I am obsessed with Giordano's Pizza and the great soul food there. In Miami, Pubbelly Sushi.
What's the magic number in terms of how many days/hours a week one should work out? Is there one?
I recommend four to six times a week, but think that the magic number is really six times per week.
If you could host a dinner party, with any five people living or dead, who would be there? What would you cook?
Anaïs Nin, Albert Einstein, Betty Grable, Fred Astaire, and Tina Turner. Probably just wine and great cheese and chocolate!
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Paying Yourself For Workouts May Be Just the Motivation You Need
Am I naturally motivated to exercise four times a week? Hell no! While doing it to have energy, to act as a role model for my kids, and to be strong and healthy for myself are huge motivators, some days I'm, like, "F*ck this. Can't I just sleep or eat all day instead?"
To keep me bolted to the healthy path, I have a few tricks up my capris for those days when I'm just not feeling it: this workout piggy bank is definitely one of them. For every completed 30- to 60-minute workout, I take a dollar from my wallet, and I place it in the jar. For longer, more intense workouts (like my recent half-marathon training runs), I pay myself $5.
Yes, it is technically my money to begin with, but being able to put a dollar into my workout piggy bank gets me psyched. Once the jar is filled, I'm like an 8-year-old after a night of trick-or-treating: I lay out all the money, count it up, and then think about how I want to spend it - in a healthy way, of course. I use it to splurge on a pricey fitness top I normally would never buy, or this time around, I'm putting it toward that GPS watch I've had my eye on. Not only do I get rewarded for my hard work, but using the reward that comes from the money I have saved also reminds me how hard I've been working and makes me want to keep it up.
The jar sits on my kitchen counter so I see it a few times a day. It stares back at me when I'm thinking about eating ice cream for dinner, prompts me to pack a healthy lunch, and reminds me to get that load of laundry in the washer so I have a sports bra for tomorrow's workout. It acts as a visual reminder that although my workouts are just a small part of my day, they are priceless in the grand scheme of things - and a huge investment in my future health.
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All the Highlights From This Year's Billboard Music Awards
The Billboard Music Awards took over Las Vegas on Sunday, and the music world's biggest stars came out for the occasion. The night was jam-packed with adorable PDA, jaw-dropping fashion, and of course, a flood of electric performances. Keep reading to see the night's biggest highlights, including Britney Spears's first time performing "Pretty Girls" live and an adorable acceptance speech from Sam Smith.
- Let's go back to where it all started: the red carpet. Take a gander at all the stars who were in attendance and all the gorgeous outfits they wore.
- Don't forget to zoom in on all the gorgeous hair and makeup from the evening.
- We couldn't help but notice a bit of an alternative edge among some of the night's guests! Check how these two stars showed off their tattoos with cutout dresses.
- By the way, did you catch that sneak preview of the Balmain and H&M collaboration? We can't wait until it hits stores.
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dimanche 17 mai 2015
The Pull-Up Guide - It's Not as Scary as You Think!
Despite what you might think, pull-ups are not impossible and can be adjusted for any fitness level. This infamous exercise offers a great upper-body workout that quickly tones the back, arms, and chest. Not only will it make you stronger, but conquering this move will also give an extra boost of confidence and help you feel like you can tackle anything - because let's face it, you can.
Beginner Pull-Ups
- Assisted Pull-Up Machine: The pull-up machine is a great way to try your first go at pull-ups. The machine uses counterbalance weights, which means the higher the weight you set the machine, the easier the exercise becomes. Start by setting the weight to 20 pounds less than your weight, complete three to five reps, and then adjust the weight accordingly. Here are step-by-step instructions on how to use the assisted pull-up machine at your gym.
- Band Pull-Up: With the help of a superband - a giant, two-inch-thick rubber band - you can tackle consecutive pull-ups. All you have to do is wrap the rubber band securely around the pull-up bar, put it under one knee (or one foot for even more assistance), grab onto the bar (stepping off a stool if needed to reach), and begin your pull-up. Superbands are the same length, but the wider the band, the more assistance. Eventually, you will no longer be a "groupie" to the band and will be able to use your body weight!
Intermediate Pull-Ups
- Jump Pull-Ups: Consider jump pull-ups (pull-ups with a jump start) the next level after the assisted pull-up machine. Standing under the bar, jump up to grab the bar, harnessing the momentum of the jump to pull your body and chin to the bar. If your chin doesn't come close to the bar, don't give up - this move often takes practice.
Advanced Pull-Ups
- Traditional Body Weight Pull-Ups: Using your body weight is the most traditional, but often the most challenging, way to complete a pull-up. With palms facing away from you, grip a pull-up bar with arms extended. Keeping your core tight while engaging your back and lats, bring yourself up until your chin passes above the bar, then lower yourself down into the starting position. The trick (and challenge) to any pull-up is to avoid swinging your entire body or using your neck for added momentum.
- Weighted Pull-Up: When you're ready, let your inner gymnast shine. Following the movements for a traditional pull-up, add a weighted plate for an extra challenge. Using a weight belt or simply holding a weight between your knees, you will be the star of the gym and any workout.
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Skip the Crunches: 7 Ways to Work Your Abs Standing
You can tone your abs without ever doing do a crunch again. And the good news gets even better. Standing ab exercises tone your middle while working your entire body, increasing your caloric burn. Try these seven full-body exercises; since they're functional moves, they will make you stronger for activities outside the gym, too.
Number One: Overhead Circles With Medicine Ball
Stabilizing your torso against the weight of the moving medicine ball not only works your abs, but your arms will feel the burn, too. This is great exercise for your entire core.
- Stand with your feet hip-width apart with a slight bend in your knees. Keeping your spine in neutral, lift a five- to eight-pound medicine ball overhead.
- Begin to circle the ball to the right, in the largest circles you can make, while maintaining a still and stable torso.
- Circle eight times to the right; then repeat, circling eight times to the left. Do three sets.
Number Two: Side Bend With Dumbbells
Great for toning the waist and stretching the sides of the body, side bends are a simple move to add to your fitness routine. Don't speed through your reps; doing this exercise slowly and methodically is considerably harder and much more effective.
- Stand with your feet hip-width apart holding five- to 10-pound dumbbells at your sides.
- Bend sideways to the right, squeezing your waist on the right side. Keep your neck as neutral as possible, looking forward not down.
- Pull the left ribs down to return to standing upright. This focuses the work on the left obliques.
- Repeat for a total of 12 bends to the right, then switch sides. Do three sets.
Number Three: Reverse Lunge With Twist
This classic body-weight exercise is made much more challenging when you challenge your balance and work your core. Grab a medicine ball and get twisting!
- Stand with your feet shoulder-width distance apart. Grasp a five- to 10-pound medicine ball between both hands, your arms outstretched in front.
- Keep your core stable and weight on your heels. Take a large step back with your right foot, planting your foot and then lowering your body until both legs are bent in right angles.
- As you sink into the lunge, twist your torso to the left and over your left leg.
- Bring your torso back to center, and exhale as you extend your legs. Bring your feet back together, and then repeat with your left leg, this time twisting to the right.
- This completes one rep.
Number Four: Twisting Wood Chop With Medicine Ball
The wood chop works the entire body with a strong focus on the core. This move will also raise your heart rate for an added cardio component. Use a five- to eight-pound medicine ball for this move.
- Start with the feet a little wider than hip distance apart. Twist to the right raising the ball over to your right shoulder.
- On an exhale pull your abs toward your spine and "chop" the ball down diagonally across your body toward the outside of your left knee. Imagine you're chopping some wood at this angle and the ball is your axe - the move is a bit percussive.
- Focus on the rotation initiating in your torso.
- Control the ball back up to the starting position. This completes one rep.
- Remember you are moving with force but also control. Don't give into the momentum of swinging the ball around. Do three sets of 15 reps on each side.
Number Five: Shoulder Press and Side Crunch
Grab a set of five- to 10-pound dumbbells to tone your shoulders and waist with this exercise.
- Stand holding dumbbells at your shoulders. With your palms facing forward, press the weights overhead, straightening your arms.
- As you bend your elbows to lower the weights, lift your left knee up toward your left elbow. Squeeze your abs to exaggerate the side crunch.
- Lower your leg while raising the weights overhead, and repeat the side crunch on the right. This completes one rep.
- Do 15 reps, alternating sides.
Number 6: Alphabet Abs
There are two variations of this exercise: one for core stability and one for torso mobility. To start, grab a medicine ball that's between five and 15 pounds. Stand with your feet shoulder-width apart, making sure your knees are not locked.
For stability:
- Start with the ball at chest level, and slowly write the cursive alphabet in front of you.
- While your arms move around in all sorts of angles, you need to use your abs to keep your torso still. Think of keeping the area between your ribs and pelvis solid.
- For a more advanced version, try this move while standing on a BOSU.
For mobility:
- Start with the ball at chest level, but increase the range of motion of your arms by making your alphabet larger and using your torso and rib cage to write the letters as well.
- Keep your abs engaged the entire time, and start with a lighter medicine ball. For more of a challenge, try this version in a squat or a lunge.
Number 7: Standing Twist
Some call this move the flashlight, and we love it for the intense focus on the abs. Straighten your arms to increase the difficulty. Once you master the move, try speeding up.
- Stand with your knees slightly soft, holding a dumbbell at chest level.
- Keep your pelvis stable as you rotate your ribcage right and left, to complete one rep. Be sure to keep your abs pulled toward your spine as you twist from side to side.
- Do three sets of 30 reps each.
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10 Ways to Be a Better Runner (Without Logging Miles)
If you want to be a better runner, the answer is simple, right? After all, the more you run, the easier it'll become. But what you do off the course can really affect your time and distance as well. Whether you're trying to improve your running stats or you just want to be able to run two miles without stopping, here are 10 ways to be a better runner that have nothing to do with the miles you log.
- Foam roll: If you're running a lot, you'll really feel those tight muscles. Loosen them up to help prevent injuries with these self-massage techniques you can do with a foam roller.
- Fuel up: Before and after a run, think carbs and protein. Carbs help fuel your muscles, while protein builds them up. These pre-workout snacks are the perfect combination of what you need for a good run.
- Cooldown: Your run isn't over until you've spent a few minutes on cooldown stretches. These help relieve muscle tightness and soreness, so you can bounce back and be ready for your next run. Try these postrun stretches after your next jogging session, and see how you feel.
- Do yoga: Regular running leads to tight joints and muscles - regular yoga helps undo it. These must-do yoga poses for runners will open up tight hips, relieve lower back pain, and unhitch those shoulders.
- Stretch for speed: Certain stretches can help you become a faster runner. Try incorporating these stretches for speed into your regular postrunning routine; they'll help you improve flexibility and strength over time.
- Hydrate: Chances are, you're not drinking enough water, which is especially important if you're running a lot. Beat fatigue and muscle cramps by hydrating well every day.
- Energize: Need a little boost? Drink coffee about an hour before your workout - it'll improve your endurance. You can also try beet juice, which studies show may improve oxygen flow in your body.
- Strength-train: If you want to become a better runner, you need to cross train. Complement your running routine with workouts that strengthen muscles like your core, upper body, and quads.
- Sleep: Your body needs to recharge if you want to have enough energy for a good run, so make sure you get between seven and nine hours of sleep per night. If you're not meeting that number, your nighttime habits probably need a revamp. Here are 20 ways to get better sleep tonight.
- Prehab: You'll want to make sure that you're doing everything you can to prevent injuries that can sideline your running hobby. While strengthening muscles, stretching after a workout, and foam rolling will all help prevent injuries, specific prehab techniques are essential for areas where you are injury-prone. Try one of these:
- Pre- and postrun foot stretches
- Exercises to prevent runner's knee
- Ankle-strengthening exercises to avoid twists and sprains
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Don't Resist: 4 Beginner Moves With the Band
Resistance bands are a great tool for strength-training newbies. They help target specific muscle groups, improve coordination, and cost less than $15. If you're not sure where to start with a resistance band, each of these exercises will help you get acquainted with this toning tool.
Bicep Curls
The basic bicep curl is one of the first moves you'll learn in a strength-training routine. Skip the weights and try out a resistance band:
- Stand with both feet together, holding the handle of a resistance band in either hand. Step both feet onto the middle of the band, hips-width distance apart.
- Inhale, and as you exhale, simultaneously bend both elbows. Make sure you have the correct alignment.
- As you inhale, straighten both your arms, coming back to the starting position. This counts as one rep.
- Perform three sets of 15 reps.
Squats
Love 'em or hate 'em, squats are a surefire way to tone your legs and lift that booty. Be sure to engage your core as you move through this riff on the classic move:
- Stand up tall on the middle of a resistance band. Grip the handles of the resistance band at shoulder height with palms facing forward.
- Keeping your back flat, move into a squat position with control. Sit back and down like you're sitting into an imaginary chair, and lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.
- Press through your heels, and come back to standing. This completes one rep.
- Complete three sets of 10 to 12 reps.
Woodchoppers
If you're over slews of side planks or endless bicycle crunches, try this exercise to tone your obliques:
- Step on top of the band with your left foot, and step your right foot out so your feet are a little wider than hips-width distance apart. Reach the handle of the band with both hands. Your left hand should hold the band with your left palm up, and your right hand should hold on with your right palm down. Keep your arms straight, and make sure the band has a little bit of give, so you'll be able to pull it across your body.
- Lead with your right hip and pivot with your left foot as you "chop" the band across your chest, drawing a diagonal line over your right shoulder. With control, come back to the starting position. This completes one rep.
- Perform two sets of 15 reps moving to your right, before you switch sides and perform an additional two sets of 15 reps.
Flutter Kicks
Strengthen your abs and tone your thighs at the same time with one move you can do lying on your back:
- Sit on a mat. Loop one handle of the resistance band on either foot. Hold onto the middle of the tube with both hands, and lie on your back.
- Draw your navel toward your spine, and press your low spine into the floor to protect your lower back, then lift both legs up so they are almost pointing straight up toward the ceiling.
- Holding the band securely, scissor your legs up and down one at a time, starting with the left leg. Move slowly, and point your toes. Each time your right foot lowers down counts as one rep. Complete 10 to 15 reps with each set. Start with 10 reps, and work your way up to 15 with time.
- To make this move more difficult, lower your legs so they are about six to 10 inches above the floor. Make sure to keep your abs scooped when you work with your legs close to the ground. Scissor your legs for another 10 to 15 reps.
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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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The Ultimate 5-Minute Tank-Top Workout
Grab a set of weights, and get ready to bare arms! Tank-top season is upon us, and it's time to tone. This five-minute workout will define your arms and shoulders, so you can rock the sleeveless fashions of the season.
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The 5 Fat-Blasting Foods You Need in Your Diet
There are exercises that target your abs to help you get the rock-hard stomach you've always dreamed of. But if you really want to double-team belly bulge, then you'll need to eliminate sugar and processed carbs while also incorporating fat-burning foods into your diet. Keep reading to see which foods can help trim inches from your waistline.
Source: Shutterstock
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Printable Workout: Sculpt Session For Abs and Butt
Today's short sweat session from our Better-Body Challenge will work your entire body with a little extra attention on your abs and butt. From warmup to cooldown, it's just a little over 20 minutes, so it should be easy to fit into your busy day. In the first circuit, we recommend using 10-pound weights, but these moves will still be effective with lighter weights or no weights at all.
Read up on the specifics of each more here, then print the workout to take to the gym.
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9 Healthy Changes That Burn More Fat
Ready to boost your body's metabolism and burn more fat? There's no reason to go overboard with any crazy supplements, but there are plenty of easy, healthy ways you can support your goals all day long. From your morning routine to your before-bed rituals, practice these tips to start seeing results.
- Additional reporting by Leta Shy
Source: Shutterstock
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Someone Finally Explains What That Extra Set of Shoelace Holes Is For
We all have them, and most of us just ignore them. I'm talking about that extra pair of holes on the top of our sneakers. Nope, they're not just for decoration! Try this shoelace tying trick called the "heel lock" to prevent the back of your foot from sliding up and down, which will prevent heel blisters. If you're a runner, this just may be the best thing you hear all day!
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samedi 16 mai 2015
Type in the Name of Your Sunscreen and Find Out If It's Safe
Probably not something you want to think about when it's gorgeously sunshiny out, but every year more than two million Americans find out they have skin cancer. Slathering on sunscreen is an effective way to protect yourself, and aside from actually remembering to apply it, you also need to make sure the bottle you use is safe. The Environmental Working Group (EWG) released its 2014 Sunscreen Guide; in order to make the list, a sunscreen must be free of oxybenzone and retinyl palmitate, must be broad spectrum (protect against both UVA and UVB rays), and not have an SPF above 50, be in the form of a spray, or combined with bug repellent.
What's wrong with oxybenzone? Although it does a great job of absorbing ultraviolet rays, some studies show that it can be absorbed through the skin and into the bloodstream. The EWG and toxicology experts believe this chemical can disrupt hormones, damage cells, and potentially lead to skin cancer. Other experts disagree, like the American Academy of Dermatology, since oxybenzone has been FDA-approved since 1978 for use in children older than 6 months.
Retinyl palmitate is another chemical to be leery of, since animal studies show that this type of vitamin A may increase the risk of skin cancer when used on sun-exposed skin. The EWG says retinyl palmitate doesn't really increase the effectiveness of sunscreen, so it's a good idea to avoid.
Your bottle should also clearly state "broad spectrum," to ensure it protects against both UVA and UVB rays. SPF is also important, but the higher the number doesn't necessarily mean better protection. The EWG recommends purchasing sunscreens with SPFs higher than 15 but no greater than 50. The FDA doesn't have adequate data that shows sunscreens with an SPF higher than 50 offer greater protection, and many doctors argue that a higher number tricks people into thinking their sunscreen lasts longer than one with a lower SPF, causing them to reapply less often, so they're more at risk for burns. Also, SPF only refers to protection against UVB rays, the ones responsible for burning the skin. It doesn't have anything to do with protection against UVA rays that penetrate the skin deeper and can lead to skin cancer.
So what's a consumer to do? All it takes is a little label reading to find a sunscreen that is both effective and free of these chemicals. You can type in the brand of sunscreen you normally use and see how it stacks up, or check the full list of the top safest sunscreens. Here are some it recommends:
- Alba Botanica Very Emollient Kids Mineral Sunblock, Fragrance Free, SPF 30
- All Terrain AquaSport Face Stick, SPF 28
- Badger Sport Sunscreen Cream, Unscented, SPF 35
- Kiss My Face Natural Mineral Sunscreen with Hydresia, SPF 40
- Nature's Gate Aqua Sunscreen Lotion, SPF 50
- Sunology Lotion for Body Natural Sunscreen, SPF 50
Using these sunscreens properly is key to protecting your skin from harmful UV rays. Use at least two ounces (size of a shot glass), apply 30 minutes before heading out in the sun, and reapply every two hours or after you've been sweating or swimming.
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Save Calories by Choosing This Type of Pasta
Penne with tomato sauce, spaghetti and meatballs, spinach lasagna, spirals with pesto - there's something magical about sitting down to a big, comforting bowl. With so many healthy ways to enjoy pasta, there's no need to swear off this food for good. While whole-wheat pasta is a popular choice, it's not the only healthy option. Check out this pasta comparison.
Here's the nutritional info for half a cup of dry pasta.
| Pasta | Calories | Total Fat (g) | Carbs (g) | Fiber (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|
| Bean and quinoa (2 oz.) | 190 | 1 | 35 | 7 | 1 | 12 |
| Corn | 187 | 1.1 | 41.6 | 5.8 | - | 3.9 |
| Durum semolina (Plain) | 156 | .6 | 31.4 | 1.3 | .7 | 5.5 |
| Kamut | 210 | .8 | 19 | 3 | 1 | 5 |
| Kamut and quinoa | 210 | 2 | 40 | 5 | 2 | 8 |
| Kamut and buckwheat | 105 | .8 | 19.5 | 2.5 | 1.5 | 4.5 |
| Quinoa and corn (2 oz.) | 205 | 1 | 46 | 4 | 0 | 4 |
| Rice (2 oz.) | 192 | 3 | 40.5 | 4.1 | 1 | 4.1 |
| Rye | 206 | 0 | 45.4 | 8.2 | 1 | 6.2 |
| Soba (buckwheat; 2 oz.) | 192 | .4 | 42.5 | 3.7 | 1.1 | 8.2 |
| Spelt | 210 | 2 | 41 | 5 | 1 | 7 |
| Spelt and buckwheat | 210 | 2 | 41 | 4 | 2 | 6 |
| Whole wheat | 183 | .7 | 39.4 | 4.4 | - | 7.7 |
| Whole wheat egg (2 oz.) | 220 | 3 | 39 | 5 | 1 | 10 |
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10 Ways to DIY the Best Fruit Water Ever
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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Strengthen and Stretch! The 12 Moves All Runners Need to Do
Whether you're training for your 12th marathon or just want to prevent nagging lower-back pain from your weekly runs, here are the moves missing from your life. Start with these six exercises to help you strengthen your body, run faster, and prevent injury. Then follow that up with these six essential yoga poses to target tight areas that often come from running. Start doing these 12 moves regularly, and you're sure to notice a difference.
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The Calories You'll Save Drinking the New Starbucks Mini Frappuccinos
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-size Frappuccinos to its 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 the chain will make it a permanent size if customers are into it.
Whether you're into Mocha Frappuccinos, Green Tea Frappuccinos, or the latest S'mores Frappuccinos, 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 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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It May Look Gross, but the Liquid on Top of Your Yogurt Matters
You sit down at your desk, grab a yogurt container from your lunchbox, carefully pull back the foil lid, and see a familiar sight. A thin layer of clear liquid is sitting on top of the creamy goodness below. You have two options here: pour it out or mix it in. So what do you do?
Although it may gross you out, what you should do is grab that spoon and stir it all together, and here's why. That liquid is known as whey (yes, like Little Miss Muffet's curds and whey). Although it consists mainly of water, whey also contains a little bit of protein, potassium, and calcium. Stirring in the whey not only adds nutrition to your yogurt but also offers a creamier consistency.
If you don't like seeing the whey separated at the top, try this instead. Before pulling off the lid, shake the container, like you do with orange juice. Then when you open it, the whey and yogurt will already be mixed up for you. This is also a good trick if you prefer yogurt with fruit on the bottom. Then just scrape the lid on the edge of the container to avoid wasting any yogurt.
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Your Thighs Will Burn From This 5-Minute Workout
Forget the baggy pants! Feel proud showing off your thighs with this five-minute workout. It combines cardio and strengthening moves to target your inner and outer thighs instantly - your upper legs are guaranteed to be on fire by the end.
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Your Shape-Up Session: Cardio Mixed With Bodyweight Moves
Mix bursts of cardio into your strength training for a metabolism-boosting workout from our Better-Body Challenge that will tone you from head to toe! We've created a mashup workout with a 1:1 ratio of cardio to strength training. The cardio portion is jumping rope, but don't worry, you won't have to do all those minutes back to back. The jumping is mixed with targeted strength-training moves. Don't have a jump rope? Fake it. Seriously, you might feel a little silly, but jumping in place for a minute is killer (and easier than dodging a rotating rope).
Read up on the specifics of each move here, then print the chart, and get at it!
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Get Inspired by These Instagram Snaps From Fit and Healthy Celebs
Some days it's easy, but other times, keeping up with your healthy lifestyle can feel like a serious struggle - and we'll take whatever healthy inspiration we can get! If you're in need of a push out the door and into the gym, check out the awesome Instagram action that some of our favorite healthy celebrities recently shared. From Nina Dobrev doing yoga on a stairwell to Lena Dunham hitting up a Tracy Anderson workout, these snaps will motivate you to work out and stay healthy in a fresh, new way this weekend.
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The 10-Minute Fat-Incinerator Workout
Work your entire body, build muscle, and burn fat with this intense full-body workout compliments of Equinox. Take 10 minutes to stoke your metabolism, then give yourself a pat on the back, which will also provide a much-needed shoulder stretch.
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Why You Should Never Buy the Shiny Apples From the Grocery Store
One of these is not like the other.
Those shiny apples gleaming from the produce section look perfect and delicious, making it easy to load up a bag to add to your cart of other healthy foods. Usually less than a dollar a pound? Even better! The problem? That glaring shine on those vibrant, bruise-free apples is everything but natural, and you're not doing your health any favors by consuming it. What you're ingesting is far from a fresh-picked apple from the tree.
Food producers use shellac on apples to restore the fruit's natural wax that can be lost when washed. Shellac gives them a shiny coating, prevents bruising, and prolongs shelf life. In case you're unfamiliar with shellac, here's a crash course: it's a resin secreted by a bug called the lac bug. According to a study about apple coatings by the USDA's Agricultural Research Service, "Commercial apple coatings are either shellac or carnauba-shellac based. These materials are associated with nonfood uses such as floor and car waxes." Carnauba wax is not derived from a bug, but from a Brazilian palm - less gross-sounding, but still unsettling, since it's most commonly used to shine cars and shoes.
Yum.
Beyond the shellac glaze, apples rank as some of the most chemically laden fruits in the US. For the fifth year in a row, apples topped the Environmental Working Group's list of the most pesticide-contaminated fruits and vegetables. Furthermore, a chemical widely used on nonorganic apples in the US called diphenylamine (DPA) was banned in Europe in 2012 because "its makers could not show it did not pose a risk to human health."
Of course, the price of organic apples (and other produce) often serves as the deciding factor when you're browsing the store. It's not always possible, but getting organic and in-season produce from a local farmers market ensures the highest quality, and you can always ask the grower what's used on it.
A study published this year by Environmental Health Perspectives found that people who eat organic produce are less likely to have organophosphate pesticides in their bodies, the "most commonly used insecticides in the United States for more than three decades." The US Environmental Protection Agency classifies these pesticides as "highly or moderately toxic." Buying good-quality groceries on a budget can be tough, but when it comes to food, spending the extra dollars is worth it.
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Don't Stop! How to Ease Shin Pain During a Run
No pain, no gain? No way! Even though exercising is supposed to be good for the body, it doesn't always feel good. Shin pain is a common complaint when running. If it's excruciating, you definitely do not want to run through it. But if you're experiencing a little discomfort on the front of your legs and you don't want to end your workout, try these four techniques to ease shin pain.
- Use a tree: Sometimes all you need is a little time to stretch out the muscles in the lower legs. Do this standing quad stretch that will also stretch the shins, and using a tree, wall, or curb, do this calf stretch. Do both legs and repeat one to three times.
- DIY foam roll: Since you obviously didn't bring a foam roller on your run, use the heel of your palm to rub the shin from just below the knee toward the ankle, then reverse the direction, moving toward the knee, pressing firmly and slowly. Repeat one to three times, doing both legs. This little self-massage feels amazing.
- Run differently: If you're prone to heel striking, which means you land on the heel of your foot with each step, that can overwork the shins, causing pain. Really focus on landing on the midfoot instead. If you're already doing that, take 30 to 60 seconds to purposely run landing on the balls of the feet, almost like your tiptoe running. This will put more emphasis on the calves, giving your shins a break. Lengthening your stride (taking bigger steps) while doing this can make this easier and encourage you to land softer and more gazelle-like. After 30 to 60 seconds, go back to running normally.
- Go soft: Taking softer steps is helpful, but you can cushion the blow even more by running on softer surfaces. Try moving off the sidewalk or street to the grass or a dirt trail.
- Walk-run: If those things don't work, before throwing in the towel, turn your run into a walk-run. That means run for three minutes, walk for one. Or if that's too much, shorten the running interval to one minute. Walking will give your shins time to recover.
If all of these don't work, your shin pain may be trying to tell you something. Ask yourself these questions to get to the root of the pain.
- Have I increased my mileage too much, too soon? A good rule of thumb is to follow the 10 percent rule, and if you have an upcoming race, be sure to follow a training program that gives you enough time to gradually increase mileage while giving you time during the week to cross-train. This half-marathon training schedule and this marathon plan are at least four months long.
- Am I wearing the right sneaker to offer the most stability and support I need? These sneaker buying tips are perfect to take with you to the store.
- Am I in need of new sneakers? If it's been over 500 miles, the answer is absolutely yes.
- Do I strengthen my lower legs outside of running? This seated dumbbell exercise is a must.
- Do I remember to stretch after a run? These postrun yoga poses not only target the lower legs, but the hips and lower back as well.
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