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.
lundi 8 juin 2015
Why Speed Training Isn't Just For Fast Runners
If you don't consider yourself a fast runner, focusing on increasing your speed instead of just making it to the finish line can feel like a waste of time. And if you're new to running, it can be easy to ignore any workout plan where increasing your speed is the goal. But no matter if you set the treadmill at 6 or at a 10, getting speedier as a runner should be a goal of yours. After all, who doesn't want to beat their personal best? We spoke with Nike trainer Joe Holder to get the details on how to be speedier no matter how "slow" of a runner you feel you are.
Focus on your own pace, not anyone else's: You may not think of yourself as fast, but that doesn't mean you shouldn't work on your pace. "People have this finite vision of fast, but instead of it having it absolute, compare against your own speed," Joe advises. We all can't run five-minute miles, but just shaving a few seconds of your 10-minute one is a legitimate reason to pat yourself on the back.
Think about endurance: Drills and exercises that focus on your speed also will help you perform better during longer races, which is motivation enough if you've just signed up for a race. Why? Speed drills put your body in anaerobic mode, which is when your muscles work without oxygen, and can help increase your speed, endurance, and overall fitness, Joe says. Get started with one of these treadmill workouts that incorporate speed play.
Start simple: If you're new to running, the idea of speed drills around a track may seem too technical for your runs. Instead, take Joe's anyone-can-do-it advice: go out for a two-mile run - without a time limit - starting at a pace slightly harder than what you're used to. Then "pick arbitrary periods of time where you pick up your pace," he says. After running at that fast pace, "slow it down to that quick pace that you started at." Using the Rate of Perceived Exertion (RPE) scale, think of it as fluctuating between a 6 and an 8 for those two miles. "You're in that level of slightly being uncomfortable and getting used to working hard," Joe says. The result? You may be surprised at how easy your normal pace feels when you go back to it.
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DIY Vegan Greek Yogurt That Takes All of 2 Minutes to Make
Thick and offering over twice the amount of protein as regular yogurt, Greek yogurt has become one of the top breakfast and snack choices for people trying to lose weight. But if you're following a dairy-free diet, you'll feel like you're missing out because there are no dairy-free options offering that much protein. A six-ounce container of soy yogurt only offers seven grams of protein, and even though it's "Greek-style," cultured coconut milk yogurt only offers two grams. Almond milk yogurt is also low on the protein scale, offering just two grams.
Here's a little hack for making your own protein-packed Greek yogurt - no cooking or straining required. All you need is your favorite dairy-free yogurt and your favorite (great-tasting) plant-based protein powder (I use Vega Sport vanilla). Just add half a scoop of protein powder to your yogurt, give it a good mixing until smooth and creamy, and boom! Depending on what protein powder you choose, your cup of yogurt now has 10 to 15 more grams of protein. It's an easy way to thicken otherwise watery yogurt and a quick way to get some extra protein in your day.
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Is a Pooping Stool the Answer to Your Bloating Issues?
Recently at a good friend's dinner party, while using her bathroom I noticed a stool next to the toilet. Her kids were way past the small-kid stage of needing a step in order to clamber onto the potty seat, so I made a casual joke about her needing it after one too many glasses of wine. She pulled me aside, got a very serious look on her face, and said, "No. I use it. To poop."
And there you have it. My mind was blown right then and there. As she explained how she used the stool - thankfully sparing me any specific details - it made total sense. Get ready because I'm about to lay down some serious bathroom talk.
The issue with sitting while having a bowel movement is that it totally blocks the flow from your colon. We all have a Puborectalis muscle that squeezes around the place where the colon meets the rectum, helping to maintain continence (it prevents solid waste from falling out until you're ready). Sitting only allows that muscle to partially relax, which is why it can take people a long time sitting (and straining) for anything to happen. When your body can assume a squatting position with your knees above your hips, it relaxes the Puborectalis muscle fully and allows your colon to empty quickly and completely.
There are even slanted stools specifically designed for this purpose, like the Squatty Potty. This space-saver has a cutout in the middle so it fits around your toilet when you're not using it. You can also buy a regular step stool so no one knows what you're using it for; just make sure it's the right height, allowing a comfortable squatting position.
Beginner squatters can keep their bum resting on the seat, but for those more adventurous types, you can try putting all your weight on the stool and actually squatting (heck, you'll get in a great butt and thigh workout while you're at it!). And don't feel frustrated if things don't go as planned on your first go at it - this could take some time to figure out the right stool height and feet positioning. And you might be surprised how much more you can eliminate from the simple act of opening up your hips. If constipation is all too familiar, this may be the cure to your digestive woes.
If you've never heard of using a stool for your stool, your skepticism is understandable. But hey, if you made it this far reading all about squatting while pooping, there's some part of you that's intrigued and can't wait until the urge comes on so you can try it for yourself. One thing we can all agree on is that it's amazing what taking a proper poop first thing in the morning can do for the soul - it sets the tone for the entire day. You owe it to yourself, and those around you to have a happier morning by giving this a try. It could change the way you poop forever.
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This New Nike Video Will Inspire You to Adopt a #NoMaybes Attitude
Sometimes it's hard to push yourself to the limit without someone there to motivate you. You're strong on your own, but you're stronger in a group of likeminded women encouraging you and inspiring you to be even better. No one knows that more than the US women's national soccer team, which will kick off the FIFA Women's World Cup tonight against Australia. In celebration of the team, Nike has released a new video that showcases the team's "no maybes" attitude and the incredible motivation the players give to each other when anyone feels like stopping.
"You have to have a team mentality with the competitiveness of the individual," said Abby Wambach, US women's national team captain. "You want to make sure that everyone around you has the same mentality and then enmesh those individualities. We are masters of controlling ourselves and bringing out the best in each other."
Set appropriately to "American Woman," the video not only gets us hyped to see players like Alex Morgan and Megan Rapinoe kill it on the field, but it also inspires us to embody the #NoMaybes attitude in our own routine workouts, especially when working out with a friend. "Strong alone. Unstoppable together."
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The Workout Gear You Never Knew You Needed in Your Gym Bag
- The essentials you should have in your workout bag - Women's Health
- What to know about the alkaline diet and why you should seek an even pH - Self
- Get the abs you have always wanted with this one move - Shape
- Why you should be eating these green superfoods - Real Simple
- 25 diet tricks from experts you can trust - Health
- Get hydrated with this guide to the benefits of drinking water - Cooking Light
- Amazing fruits and vegetables you can enjoy all year - POPSUGAR Food
- The hidden truth about your body and caffeine - Greatist
- A 20-minute high-intensity, low-impact workout for a total-body tone up - Fitness
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The Diet That Beyoncé Credits With Helping "Get the Weight Off Fast"
One look at Beyoncé's Met Gala appearance and it's clear - the singer's diet is working. Today, Beyoncé appeared on Good Morning America to discuss just how much she loves being a vegan (and to announce her new 22-day vegan meal delivery service as well). In a video on the morning show, Beyoncé admits that she "is not naturally the thinnest woman, and I have struggled since a young age with diets. And finding something that actually works for me and actually keeps the weight off has been difficult for me."
Beyoncé and husband Jay Z first tried the vegan diet in December 2013, when they completed a 22-day vegan challenge. They've done the challenge since then, and today Beyoncé credited it as the only way she's been able to drop pounds in a sustainable way. "[I] got the weight off fast, and the weight stayed off," she told the morning show. Other benefits? "I felt like my skin was really firm, a lot tight[er] than when I deprived myself of food," she said.
Beyoncé's new business venture with longtime trainer Max Borges is a vegan meal delivery service, but you don't have to drop $9 to $15 dollars per meal to reap the benefits of a vegan diet. Try one of our 22 vegan dinners to help you eat fresher, whole foods one dinner at a time.
Related: Beyoncé's Showstopping Secrets to Staying Fit and Fierce
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What You Learn From 30 Days of No Booze, Sugar, Gluten, or Dairy
Blogger Grace Boyle of Small Hands, Big Ideas describes what it's like to go through a 30-day cleanse.
I embarked on a 30-day food challenge. It was pretty strict. At a high level, I couldn't have:
- Gluten/Wheat
- Dairy
- Booze
- Sugar
That eliminates a lot of things we enjoy in our daily consumption of food. But ensures for a lot of clean eating, and it also promoted points for sleeping eight hours, five days a week of working out (I didn't always get five, but always worked out like I do anyway), and 10 minutes a day of meditation or some sort of quiet time without technology.
Today is the last day of the challenge, and I'm happy to say I stuck to - I'm most happy about the no booze and no sugar.
The biggest win for me was about forming new habits. There are a lot of two-week cleanses or 10-day challenges, and for me, I knew I needed to do a full 30 days. I feel like anyone could do anything for 30 days, and I needed to commit to it - all or nothing. No point to skimp here or there - might as well do it all the way. Besides a few little hiccups, or not being able to control what my food was cooked in or when I ate out, I was as strict as could be.
What I learned:
- Clean food can be good. I scoured Instagram, Pinterest, magazines, etc. to find delicious recipes that were clean eating/Paleo-inspired, and when I cooked for people, they all enjoyed it. It wasn't like I was limiting myself from all good food, because whole and healthy food is good too, banishing the misconception that you have to eat bland food to eat clean.
- I cooked a lot more. I love cooking, so that was great to get back to. Especially in the Winter, I've gotten into habits being so tired after work or working out, so we would resort to takeout or throwaway meals, because it was easy (frozen pizza anyone)? Not only does it save money, but it's also good to cook together and find that balance of being creative in the kitchen.
- I slept better. I don't sleep well even with a few drinks, so I slept really well the last 30 days.
- I felt very clear. I think it's largely to do with gluten, but I generally didn't feel foggy. Your food and diet have such a big impact on this.
- Self-control is an amazing thing. I felt powerful and loved knowing that I didn't "need" anything and that I'm not addicted to anything. It's a good feeling to be able to say no and put my foot down, and that's that.
- Muscle weighs more than fat - go by how you feel. The point is to feel good. I don't own a scale, and with all the heavy lifting I do at CrossFit, my weight doesn't really reflect what I look like (or feel like). I did weigh myself near the end of the challenge at a doctor's appointment, and I was let down to realize I weighed the same as I remembered, perhaps even more. After talking myself off a ledge, I reminded myself that I feel good and fit into clothes far better than before. I also measured inches before and after, and lost a total of 7.5 inches (waist, bust, thighs), which is where it really matters for me. In my waist alone, I am down 3.5 inches.
- This particular challenge eliminated not only sugar but also healthy ones like honey, for instance, so because this challenge is so strict, it isn't really that sustainable. I still want to have the flexibility to go out and enjoy with friends, but I think I've swung the pendulum back. I think, for most of the time, I will eat clean and, for a smaller percentage, eat when I feel good and right without being stressed. Now that I saw that I can do it and that I feel better overall, I'm apt to try it more often than not.
- If you set your mind to it, you can do it. The biggest fear I had, was that I would fail and that I wasn't strong enough. That I'm just that fat kid who wants to eat a bag of cookies and can't restrain myself (parts of this may always be true because I truly love food). I held off on similar challenges at my own CrossFit gym because of the pressure and I felt too overwhelmed. Finally with other co-workers doing this with me and feeling stuffed from the holidays, I decided to take the leap. It's a huge resurgence for me to remember that my physical and mental toughness is strong. I did have a few freak-outs during the 30-day period, I'll admit that, and there were times where I had to forgo social outings. I missed certain foods a lot or watched everyone indulge in cheese and wine while I chugged soda water, but it was worth it. And I made it. Unscathed even!
Although today is the last day, I'm not rushing off to get a bottle of wine and I will keep cooking more and probably eating like I have for the last 30 days (with some windows for fun). For now, I'm going to give myself a hug and relax a little though. 'Cause, I did it!
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How to Kill Your Sugar Addiction Before It Kills You
While excusing yourself from sugary celebrations is no fun, neither is dealing with a post-sugar-binge hangover. And on top of it, the more sugar you eat, the more you crave - it can take a few days to weeks to get over an addiction to refined sugar once you start. Not only that, but studies have shown that eating too much refined sugar can speed up your body's aging process. If you know you can't resist sweet temptations, read on to learn nutritionist-approved strategies that will keep you on the right track.
- Choose wisely: If you're going to indulge, go for seasonal sweets that you know you can't get when it's not the holidays. "You can have chocolate any time of the year," says registered dietitian, nutritionist, and Academy of Nutrition and Dietetics spokesperson Tamara Melton. Go for a seasonal dessert you crave all year, like a treat from an ice cream truck in the Summer or pumpkin pie in the Fall. Just remember that just because these treats are only available for a limited time doesn't mean you should go overboard. Practice portion control by having a plan, Tamara advises.
- Think positive: Set yourself up for success by telling yourself that you got this. "Words are powerful," says Kathie Dolgin, author of Sugar Savvy Solution: Kick Your Sugar Addiction for Life and Get Healthy. "If you think resisting sugar is going to be hard, it will be hard. Change that negative self-talk if you are going to take control of your diet and your health. Believe you can do this!"
- Not being hungry is key: Don't want to chow down on the entire candy bowl? Set yourself up for success by eating a balanced meal or snack every three to four hours, Tamara says. Simone Gloger, a registered nutritionist and Dukan Diet nutritionist, recommends three protein-rich meals and two protein-rich snacks every day to help you resist cravings. "I usually pack my lunch and snacks each day so I don't give into the temptation that is all around me," Simone says.
- Know that cravings might be something else: Before you reach for that peanut butter cup, think about what you really need. "People mistake thirst for hunger or cravings," Kathie says. "That dip in energy that sends you hunting for a snack is often just a sign of dehydration. So hydrate and hydrate and drink water, not juice or soda." Kathie recommends spa water - water infused with your favorite fruits - to hit sugar cravings the natural way. If you are craving a treat, opt for a small piece of dark chocolate or a single-serving yogurt that comes with sweet mix-ins like chocolate or granola, Tamara advises.
- Don't dwell: Tried your best, but couldn't resist the siren song of holiday treats? Don't beat yourself up about it. "Forgive yourself and get back on track," Kathie says. "Forgiving and being kind to others (as well as yourself!) boosts self-esteem and gratitude for what you have (thus combating the negative self-talk that can send you running for the cookie jar) and gives you the same endorphin rush as sugar." Afterward, make sure your next meal is only when you are hungry, Tamara says. "Resolve to eat healthier at your next meal, then load up on plenty of fiber-rich foods like fruits, vegetables, whole grains. Be sure to also include lean sources of protein, which help to keep you satisfied."
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Tame Back Bulge With These 4 Moves
Yours might be more exposed when the weather is warm, but a strong, toned back is always in season. Spot-reducing fat doesn't work, but according to celebrity trainer Jennifer Cohen, working your back can make you look appear "10 to 15 pounds thinner" and, more importantly, fit and strong. Consistent fat-burning cardio is a must when it comes to fat loss, but adding the following upper- and lower-back exercises into your regular strength-training routine can make a huge difference. Put your back into it with these four effective moves!
Source: POPSUGAR Photography / Blake Smith
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The Veggie Hack That Cuts Calories and Carbs From Comfort Food
As a child, I turned my nose up whenever cauliflower appeared on my plate, but my relationship with it has come a long way. This versatile cruciferous vegetable has revamped my favorite comfort foods (even mac and cheese and pizza!) into nutrient-dense, satisfying, and lower-in-carb meals. Let these four creative preparations help you change your tune about cauliflower, too.
Source: POPSUGAR Photography / Nicole Perry
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dimanche 7 juin 2015
The Short and Sweet Yoga Sequence You Can Do Every Morning
Regardless of how I slept the night before or what's on my agenda for the day, I always feel more relaxed and focused after even a handful of minutes on my mat. Start your day out on a centered and strong note with this short yoga sequence that energizes your body and brain. Wake up five minutes earlier in the morning, and reap the benefits all day long.
Source: POPSUGAR Photography / Kat Borchart
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10 Healthy Reasons to Start Squeezing Lemons
Saying that lemons are a superfood is an understatement. Not only do they add abundant flavor to a variety of dishes, but they also boast a ton of health benefits. The flavonoids within the juice are said to contain antioxidants, which is why lemons are useful in treating so many ailments and conditions. Here are 10 reasons to enjoy them ASAP.
- Prevent kidney stones: Drinking one half-cup of lemon juice every day raises citrate levels in the urine. Studies have shown that this could protect against calcium stones in the kidney.
- Soothe a sore throat: Mixing lemon juice with honey can help alleviate the discomfort that comes from a nasty sore throat.
- Support weight loss: Beyond the old notion that the Master Cleanse was the only way lemons could help you lose weight, new studies have shown the ways lemon juice supports your goals. Lemon juice contains pectin, a soluble fiber that has been shown to aid in weight-loss struggles.
- Start your day right: Leave caffeinated drinks behind, and start your day off with hot water and fresh lemon juice to stimulate your digestive track and add vitamin C.
- Stop an itch: When it comes to poison ivy or insect bites, rubbing lemon juice on the area can soothe the skin, since it has anti-inflammatory and anesthetic effects.
- Aids in digestion: Dr. Oz is a big believer in the power of lemon juice for weight loss. He suggests drinking a mixture of lemon juice and flaxseeds in order to eliminate waste more quickly from your body.
- Anticancer properties: Studies have supported the anticancer activity of citrus liminoids, compounds that protect your cells from damage that can lead to the formation of cancer cells.
- Potassium power: Bananas aren't the only way to get a big helping of potassium in your system. In addition to vitamin C, lemons offer 80 milligrams of this mineral that helps your body stay strong and nimble.
- Bring down a fever: Forget the days of starving a fever! When your temperature goes up, drinking a lemon juice mixture can help bring your fever down faster.
- Balance pH: While lemons may seem quite acidic, they're a surprisingly good source of an alkaline food that can help balance your body's pH.
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Stressed Out? This Breathing Trick Can Help to Instantly Relieve Anxiety
Plagued by anxiety night after night? Relying on over-the-counter meds? Just not getting the seven hours your body requires? If any of this sounds all too familiar, this breathing trick will help you get to bed sooner - no prescriptions required.
The exercise is called the 4-7-8 technique, and Dr. Andrew Weil calls it a "natural tranquilizer for the nervous system." Study after study has linked meditation to lowered stress levels, and this easy-to-follow exercise will help you reap some of the de-stressing benefits that come along with consistent meditation practice.
Beyond bedtime, Dr. Weil recommends performing this exercise whenever dealing with a stressful situation. The next time you can't curb sugar cravings, get into a fight with your partner, or can't hit the hay because you're overwhelmed, try it out for yourself. You'll start feeling more relaxed immediately. Here's how to do it:
- Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.
- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight.
- This is one breath. Now inhale again and repeat three more times for a total of four cycles.
For more explanation, plus a video tutorial, check out this video:
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How Sweet It Is: 10 Creative Recipes Using Protein Powder
Even if you regularly toss in protein powder to boost your smoothie's nutrition, sometimes you need a break from the blender. Skip that shake, and try one of these inventive recipes instead. Each has a sweet twist to help incorporate the powder and hit your daily recommended protein intake deliciously.
Single-Serve Pancake
Image Source: POPSUGAR Photography / Lizzie FuhrThe sky-high protein content in this quick single-serve vanilla pancake recipe comes from the combination of low-fat cottage cheese and protein powder. In under 10 minutes, you can have a satisfying, 350-calorie breakfast treat.
Total protein (per pancake): 38 grams
Breakfast Bars
Image Source: POPSUGAR Photography / Jenny SugarThese easy and quick gluten-free breakfast bars can be made the night before and enjoyed the following morning. Munch down two bars, and that's a 350-calorie breakfast full of protein.
Total protein (per two bars): 17 grams
Pre-Workout Bites
Image Source: POPSUGAR Photography / Lizzie FuhrSkip all the prep, and opt for this quick pre-workout snack that reserves your energy for your workout. These peanut butter protein balls taste like chocolate chip cookie dough but offer the perfect blend of protein and carbs for a strength-training session.
Total protein (per two balls): 9 grams
Protein Cake
Image Source: POPSUGAR Photography / Leta ShyCelebrity trainer Holly Perkins created this molten lava cake that adds both a chocolate protein bar and a scoop of protein powder to the mix. This double dose is the secret to this recipe's sky-high protein content.
Total protein (per cake): 20 grams
Post-Workout Bar
Image Source: POPSUGAR Photography / Jenny SugarThese satisfyingly chewy protein bars are the perfect snack for after a workout. They taste so sweet and cookie-like that your taste buds will call them dessert, plus they're vegan, which keeps cholesterol levels down.
Total protein (per bar): 13 grams
Cherry Energy Chunks
Image Source: POPSUGAR Photography / Jenny SugarProtein and carbs is the magic post-workout combo, and these cherry almond chunks offer what you need with a low calorie count. You'll love their soft center and satisfying crunch.
Total protein (per three chunks): 7 grams
PB and Banana Snack
Image Source: POPSUGAR Photography / Jenny SugarFor a pre- or post-workout snack, this banana and peanut butter snack couldn't be easier. The banana offers quick carbs, and the peanut butter offers a little protein. For a more refreshing treat, try freezing it.
Total protein: 14 grams
Almond Protein Pancakes
Image Source: POPSUGAR Photography / Jenny SugarLooking for a stack of pancakes full of protein? You'll flip for almond protein pancakes; made with whole-wheat flour, they're topped off with a rich-tasting yet light banana cream sauce.
Total protein (per three pancakes with sauce): 30 grams
Brownie Bites
Image Source: POPSUGAR Photography / Jenny SugarBring a dose of protein powder to a classic dessert. These chewy and tasty brownie bites have the flavor and texture you're craving. You'll be glad to know these cholesterol-free treats are also vegan, so you can lick the spoon without worry.
Total protein (per two bites): 10 grams
Strawberry-Banana Recovery Popsicles
Image Source: POPSUGAR Photography / Jenny SugarFor a quick, cool, and low-cal post-workout treat, these strawberry protein-powder popsicles are the perfect treat. This will be your go-to post-workout snack all Summer long.
Total protein (per popsicle): 10 grams
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7 Moves to Stronger Arms! Work It With a Circuit
When it comes to solo workouts, many women tend to focus on working their legs and core but forget all about their upper body. However, if you're going for that allover toned look (and well, aren't we all?), it's time to stop ignoring your arms! Expert trainer and KIND spokesperson Jennifer Cohen created a fun and effective arm workout using moves from her new book Strong Is the New Skinny to help you build strength and sculpt the defined arms you're pining after. Repeat this seven-move circuit three times for a complete arm workout.
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This Is Why You Wake Up Completely Exhausted
Do you constantly wake up feeling like you could sleep for another three hours? Not everyone's a morning person, but when you wake up so tired you have a pounding headache, pour orange juice into your cereal, or practically fall asleep while checking your morning emails, then something's not right. Keep reading to find out what might be preventing you from waking up energized.
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Why You Shouldn't Pick Up an E-Cigarette Habit
Battery-powered e-cigarettes were initially revered as a healthier alternative and method of therapy to help the addicted quit smoking, but according to research presented at this year's American Thoracic Society International Conference, there is little evidence these devices are effective in helping people quit nicotine for good. Even worse, many young people who were educated about the deadliness of a cigarette habit have started vaping since it's been deemed a "healthier" option, and the numbers of new users are staggering. According to the CDC, e-cigarette use among middle school students tripled between 2013 and 2014.
It's true: certain levels of toxic chemicals are lower in e-cigarette vapor than tobacco smoke and one study found them to be less addictive than regular cigarettes, but powering up an e-cigarette doesn't come without any risk. In 2009, the FDA found a number of cancer-causing chemicals in e-cigarette solution, including one ingredient used in antifreeze, and more recently, one 2015 study found that in some cases, when heated at a high-temperature setting, electronic cigarettes can produce significantly higher levels of cancer-causing formaldehyde than traditional tobacco smoke. Some think that opting for a nicotine-free solution in an e-cigarette cartridge removes any risk to your lungs, but new research has found that both the nicotine and nonnicotine solutions damage the lungs, affecting the lining on a cellular level. So far, there is evidence that this change in the lining leads to lung injury and inflammation.
E-cigarettes were introduced to the public less than 10 years ago, and until research has taken place over an extended period of time, we won't know just how harmful they are to our health. With more and more studies being released about the harmful chemicals found in e-cigarettes, why take the risk?
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21-Day Butt-Lifting Challenge
A shapely, rounded, perky tush not only gives you confidence in your yoga pants and bathing suit, but toning your backside with butt exercises will also make you stronger for your active lifestyle whether you run, cycle, swim, dance, climb, or play sports. This challenge takes minutes to do each day, requires no equipment, and is simple enough even for bodyweight-exercise newbies.
Getting started: This challenge consists of five basic exercises that target your glutes and thighs. 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. If the challenge ever feels too easy, go ahead and increase the number of reps, or repeat the circuit for another round.
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20-Minute Fat-Blasting Workout
In only 20 minutes, you can work your entire body and rev your metabolism. We will keep you moving while adding lean, calorie-burning muscle to your frame. Just grab a set of five-pound dumbbells, press play, and get ready to bring it.
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20 Lazy-Girl-Approved Fitness Hacks
Can't seem to make it to the gym these days? Stop with the excuses, and let these 20 lazy-girl-approved tips keep you on track all season long.
- Keep it short: Always opt for a short and intense workout over a longer one where you don't push yourself. HIIT it, then quit it.
- Get it out of the way: Start your day with a workout so you don't have a chance to skip it later. This one is great for all the procrastinating lazy ladies out there.
- Two birds, one stone: Cardio and strength training don't have to happen separately. Combine them in one workout like this 30-minute printable for a killer workout.
- Hit the floor: Yes, you can lie on the floor and still get an awesome workout. These lazy-girl-approved moves are proof.
- Double TV time: Your commercial breaks are mini workouts that add up after an hour or two of your favorite shows. Try this three-minute workout the next time you want to binge on the tube.
- Socialize: Grab friends for your next class. Scheduling a fitness date will make you more likely to stick with the game plan. No one likes to bail on someone they love.
- Pack up early: Get your gear ready to go the night before your workout. That way you don't have to rush around right before your workout . . . or end up skipping it altogether.
- Change your commute: Ride your bike or walk for a portion or all of your commute. Makings things active will help you burn calories and keep you off public transportation for as long as possible.
- Multitask the mundane: You can always sneak in some exercise. Move through calf raises when you're standing in a long line or waiting for the bus, and move through this two-minute workout you can do while brushing your teeth.
- Enjoy your snack: The right pre-workout snack can fuel you up for better performance at your next workout. Try one of these and enjoy.
- Go slow: You don't have to look like the Energizer Bunny during every workout. Turn up the resistance, slow things down, and you'll feel the burn big-time.
- Drink up: More water helps your body burn more fat, and being properly hydrated improves your workout performance. Sip on H2O all day long.
- Make it routine: When your workout feels like second nature, you won't be as tempted to skip it. Keep your routine consistent every week, and start feeling results.
- Lift a little: If you're all cardio and no strength training, you're not going to see the changes you're after. These beginner-friendly dumbbell exercises are a great place to start.
- Go for 10: Even if you're not going to commit to a full workout, take 10 minutes and work out with one of these videos. Short workouts still count!
- Stay caffeinated: Too tired to hit the gym? Turn up with a few sips of coffee or green tea. You'll get your energy back on track, and caffeine has been linked to better workout performance.
- Cruise your feed: Start following fitness stars like Kayla Itsines and Hannah Bronfman, who will fill up your Instagram feed with a ton of motivation. It's hard not to want to work out after looking at these ladies!
- Hire outside help: Sign up for boutique classes with an awesome instructor, or hire a personal trainer for a handful of sessions at the gym. They'll keep you on track and revitalize your routine.
- Reward yourself: All work with no reward does not suit the lazy girl. Whether it's a piece of chocolate, new gear, or one hour of pure relaxation, give yourself a gold star after you put in the work.
- Stay in bed: You need those seven to nine hours every night to keep you energized throughout the day and during your workout - just another good excuse to linger a little longer.
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Triple Threat: Three-Machine Cardio Circuit
Instead of spending your whole workout on a single piece of equipment, start machine-hopping around the gym. This triple-threat workout has you on the stationary bike for 15 minutes, then the elliptical, and finally ending on a powerful note with the treadmill. By keeping you on your toes, it leaves little chance of getting bored, but you can expect to build up some serious sweat.
Stationary Bike
| Time | RPM | Resistance |
|---|---|---|
| 00:00 - 05:00 | 45 | Low |
| 05:00 - 10:00 | 75 | Medium |
| 10:00 - 12:00 | 90 | Medium |
| 12:00 - 15:00 | 75 | Low |
Elliptical
| Time | SPM | Resistance |
|---|---|---|
| 00:00 - 03:00 | 130 | 4 |
| 03:00 - 06:00 | 140 | 6 |
| 06:00 - 09:00 | 140 | 8 |
| 09:00 - 12:00 | 130 | 6 |
| 12:00 - 15:00 | 130 | 5 |
Treadmill
| Time | Speed | Incline |
|---|---|---|
| 00:00 - 04:00 | 4.0 | 2.0 |
| 04:00 - 06:00 | 5.5 | 1.0 |
| 06:00 - 07:00 | 7.0 | 1.0 |
| 07:00 - 10:00 | 5.0 | 1.0 |
| 10:00 - 11:00 | 7.0 | 1.0 |
| 11:00 - 13:00 | 4.5 | 1.0 |
| 13:00 - 15:00 | 5.0 | 1.0 |
Click here for a printable version of this workout to bring to the gym!
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Eat Carbs, Lose Weight: It's All About Timing
Despite what popular diets say, carbs are not the enemy. But if you're on a weight-loss mission, a diet that's heavy in calorie-dense carbs is not going to support these goals. Luckily, many experts agree: you can have your carbs - and eat them, too! - just make sure it's for breakfast.
Image Source: POPSUGAR Photography / Glen GiffenBiggest Loser trainer Bob Harper tells his clients on the ranch to "front load their carbohydrates." Many people ask Bob if they should be cutting carbs entirely, but he completely disagrees, since "your body needs carbs for fuel." When you eat carbs earlier in the day, however, "you'll know you'll have time to burn them off" with exercise.
Celebrity trainer Gunnar Peterson also recommends that his clients skip carbs later in the day - especially if they're getting ready for an important event! Foods like rice, grains, pastas, oatmeal, and potatoes make your body retain water, "which blurs, to a certain degree, definition and muscle separation," he says.
Manhattan-based nutritionist and registered dietitian Shira Lenchewski explains the science backs up these celebrity trainer claims. Our bodies' circadian rhythm, or "internal time-keeping system," plays a huge role in "metabolic and hormonal changes over 24-hour cycles." Carbohydrate metabolism fluctuates around the circadian cycle, meaning that "[carbs] are burned more efficiently in the morning than at night." For clients trying to lose weight, she recommends that the largest meal (higher in carbohydrates) is breakfast; the rest of your meals should be "trending smaller as the day goes on."
Not sure what constitutes a healthy carb-laden breakfast? Keep reading for some of our favorite recipes.
Apple-Quinoa Bake: 44.3 grams
Image Source: POPSUGAR Photography / Jenny SugarWhip up this gluten-free quinoa bake featuring soft, cinnamon-spiced apples; plump raisins; and crunchy almonds. Bake a batch ahead of time, so you can enjoy this healthy breakfast all week long.
Superfood Pancakes: 58.6 grams
Image Source: POPSUGAR Photography / Jenny SugarInject some greens into your favorite breakfast! These spinach, banana, and blueberry superfood pancakes might have an earthy hue, but don't fret - they do not taste too "green." Even better, they're full of fiber, calcium, iron, vitamin A, vitamin K, and folate.
Harley Pasternak's Breakfast Smoothie: 71.9 grams
Image Source: POPSUGAR Photography / Michele FoleyIt's not just about the bread - smoothies can be a healthy source of carbs from all that fresh fruit. Celebrity trainer Harley Pasternak recommends this apple smoothie made with just a few ingredients to many of his clients. This recipe packs major nutrients and vitamins to get your day off to a good start.
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9 Ways a Simple Ice Cube Tray Can Help You Drop Pounds
That unassuming little ice cube tray that sits in your freezer isn't just for water. It can actually be an effective tool to help you lose weight. Here's how.
- Cookies: Anyone who's ever baked a homemade batch of cookies knows it's impossible to eat just one. So the next time you craft a batch, bake half and scoop the rest into ice cube trays. Then when your sweet tooth kicks in, pop out one and bake it to satisfy your craving without breaking the calorie bank.
- Juice: Freeze juice from fresh-squeezed lemons, limes, or oranges to add a touch of sweetness to water or seltzer - it'll be much fewer calories than a full glass of juice or soda.
- Herbs: Whether you grow your own or buy them fresh at the store, stuff washed and chopped herbs like basil, oregano, rosemary, and cilantro into each section and fill with veggie broth or water. Pop the frozen herb cubes out to add to soups, sauces, and whole grains for a flavor boost without a lot of calories.
- Smoothies: Make a huge portion of your favorite smoothie recipe when fruit is overripe or on sale. Fill an ice cube tray (or two) and freeze, then pop a bunch out to easily blend in a blender for a healthy and super quick low-calorie breakfast, snack, or dessert.
- Ice cubes with a boost: Instead of adding plain ice cubes to the blender for smoothies, throw in frozen cubes made of coconut water. It's a great way to add potassium to your diet, which will help you rehydrate even more effectively. You can freeze soy or almond milk too.
- Fruit: Puree fruit such as strawberries, peaches, pineapple, or mango and freeze. Pop out a cube or two and stir into plain yogurt to make your own flavored yogurt - it contains fewer calories than store-bought brands that contain added sugar. You can also add the pureed fruit to oatmeal instead of brown sugar or thaw and pour on top of pancakes instead of high-calorie maple syrup.
- Veggies: Freeze pureed veggies such as peas, spinach, sweet potato, squash, and carrot to add extra fiber to soups, baked goods like these oatmeal cookies, mashed potatoes, dips, smoothies, cooked whole grains, pancake batter, and pasta dishes, or use as a sandwich spread. Eating fiber fills you up so you eat less and it also keeps you feeling full longer so you're not tempted to reach for high-calorie pick-me-ups.
- Quick snack maker: Each section of an ice cube tray is roughly an ounce. Use it to quickly measure out one-ounce portions of nuts or cheese, and then spoon them out into your own snack baggies to take to work or throw in your purse or gym bag.
- Leftover vino: No need to polish off the last few ounces in that bottle of wine so it doesn't go to waste; you could end up drinking an extra 100 calories or more. Freeze it instead and you can use the frozen wine cubes in recipes later.
Remember, be sure to use BPA-free ice cube trays. These OXO Tot 2-pack baby food trays are meant for freezing homemade baby food, so you know they're safe. Plus they have a cover that slides on securely so you can stack a few trays without worrying about the contents spilling or getting contaminated.
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samedi 6 juin 2015
If You Want to Lose Weight From Running, Read This
You started running months ago, yet every time you hop on the scale, you're let down by the results. What gives? While running does burn mega calories, here are some reasons you may not be seeing the weight-loss results you're after.
Postrun Pig-Outs
Burning tons of calories can cause a famished feeling afterward, but it's important to fuel wisely. Choose junk food as your recovery food and not only are you overdoing it on the calorie front, you'll be hungry again in the next hour. Although a postrun snack is essential, make sure it's packed with protein and filling carbs and does not exceed 150 calories. If you exercised before a meal, enjoy a sensibly portioned plate, and don't go overboard as a way to reward your efforts. If you still find you're utterly famished after a workout, it probably means you need to fuel up before you exercise, so enjoy one of these pre-workout snacks before heading out for a run.
You Don't Run Enough
If you're running and not seeing results, take a look at your calendar. Doing one 45-minute run or a couple 20-minute runs a week won't burn enough calories to lose weight. In order to lose a pound a week, you'll need to cut 500 calories each day, through a combination of diet and exercise. If losing weight is your goal, run three to four times per week and incorporate other forms of calorie-burning cardio and/or metabolism-boosting strength training on the other days.
You're Burning Less Than You Think
You just got back from a run, you're covered in sweat, and you're convinced you burned over 500 calories. But did you really? A 150-pound woman will burn 495 calories running for 45 minutes at a 10-minute-per-mile pace. If you didn't run for that long or that fast, then you're not burning as many calories as you thought. It's best to track your workout just to be sure, using a heart rate monitor or one of these cheap running apps on your phone.
Same Workout, Different Day
If you found a great three-mile loop in your neighborhood, running it for a few weeks can help running become a habit. The problem lies with continually doing the same running workout. Your muscles will quickly adapt to the demands you're placing on them, which is a surefire way to hit a weight-loss plateau. Avoid this issue by mixing up your running workouts: include speed intervals, hills, long runs, and short runs, and run on different surfaces and in new places to keep your muscles guessing and continuously strengthening. Check out these four training techniques that will challenge your run. As mentioned earlier, it's also important not to make running your sole source of exercise. Include other forms of cardio as well as strength training since muscle mass burns more calories and speeds up your metabolism.
It's Not Just About the Scale
Running is one of the best ways to tone your lower body because it helps diminish fat while building muscle. Muscle tissue is more dense than fat tissue, so it takes up less space. This means that although your weight might not decrease (and might even go up a little), other body measurements will change, such as waist circumference, bra size, or the shape of your tush. The number on the scale isn't always the best way to monitor your progress. Even though the scale's not budging, you might be able to fit into those skinny jeans you had your eye on.
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The 10 Commandments of Weight Loss
Source: POPSUGAR Photography / Blake Smith
There's no magic bullet or secret pill - sustainable weight loss does not happen overnight. If want to take off weight and keep it off for good, some major healthy lifestyle changes need to occur in order for your results to last. Here are the 10 rules to live by every day.
1. Thou Shalt Eat Breakfast
Healthy foodie trends may come and go, but breakfast is a must. People who eat breakfast regularly lose more weight, since it jump-starts your metabolism, helping your body to burn more fat. With that said, any old breakfast won't do! Follow this nutritionist-approved weight-loss breakfast formula to choose yours wisely and start seeing results sooner.
2. Thou Shalt Keep It Clean
One of the very fastest ways to see and feel results is to cut out processed foods and fill up on fresh foods straight from the Earth. Whenever possible, opt for whole, natural foods and follow our clean eating dos and don'ts. Once you clean up your diet and cut out the junk, you'll start feeling and seeing enormous changes. After a few weeks, you'll wonder how you ever ate any other way.
Source: POPSUGAR Photography / Jenny Sugar3. Thou Shalt Control Portions
Even when you choose healthy foods, overeating these good-for-you choices can sabotage your weight-loss goals, and you might not even realize you're overdoing it. Use this handy printable chart to start learning about just how much constitutes one serving, or instead of eyeballing your meals, pick up some portion-control products so you can be as precise as possible.
4. Thou Shalt Welcome a Sweaty Workout Session
When it comes to working out and losing weight, 15 minutes a few times a week is simply not enough. For her clients who want to lose weight, Michelle Bridges of The Biggest Loser Australia recommends working out "six days a week, ideally for 50 to 60 minutes at a time," and you can't be afraid to go intense, feel the burn, and build up a sweat. Your clothes should not be dry when you leave the gym! Not every workout has to be a crazy sweat session, but Michelle says three of your workouts every week should be "hard" exercise like interval training in order to see results.
5. Thou Shalt Set Minigoals
As you move along on your weight-loss journey, there is so much more to revel in beyond a tiny number on the scale. Setting specific and personal minigoals like training for a race, slipping into the old pair of jeans, or grabbing heavier weights will help you stay connected and realize just how much progress you're making every day. These may seem like small wins, but they're absolutely worth celebrating.
Source: POPSUGAR Photography / Kat Borchart6. Thou Shalt Drink (More) Water
You'd be surprised just how many people confuse hunger with dehydration. Keeping your water bottle full all day long keeps your body in tip-top shape and helps you steer clear of unnecessary snacking. To maximize your water intake for weight loss, dietitian Julie Upton, MS, RD, recommends "drinking about half of your body weight in fluid ounces of water (or other calorie-free beverages). Cold water provides a brief shock to your metabolism, raising it by about 30 percent so that over the course of a day, your body will burn about 100 more calories."
7. Thou Shalt Plan Ahead
Occasionally enjoying a sweet treat or special meal out are essential parts of any sustainable weight-loss plan, but it only works when you're realistic about your indulgences and learn to plan ahead. Heading to the beach next weekend? Keep your diet extraclean leading up to your getaway. This way you have a little more wiggle room to enjoy as you please. We're big believers in the 80/20 rule over here; eighty percent of the time you keep your diet clean and the other 20 percent of the day you're able to indulge freely. The math is simple: if you eat three square meals a day, three of those meals are the 20 percent of your week up for grabs.
Source: POPSUGAR Photography / Kat Borchart8. Thou Shalt Strength Train
If you were fed the myth that strength training impedes weight loss and messes with results, it's time to change your tune. Strength training builds muscle mass while boosting your metabolism. You might not tip the scale, but strength training is where the real resculpting of your body happens. Once you start lifting and moving through bodyweight moves at home, you'll be hooked.
9. Thou Shalt Rest Well
Getting adequate sleep every night makes sure you have the energy to power through your workout, but it's also been proven to help curb a ravenous appetite, since those who get adequate sleep eat an average of 300 calories less than those who don't. Sleep also surprisingly fights against "fat" genes. In one study that looked at twins, the twin who slept longer had a lower BMI than the twin who did not. In short? Wind down and get to bed earlier. Your body thanks you in advance for supporting all its hard work in the kitchen and the gym.
10. Thou Shalt Remain Positive
When you treat yourself with kindness, you're able to bounce back faster and stay on track for longer. Keep a healthy sense of humor, leave room to laugh, and take it day by day. Every experience won't be perfect, but when you're kind to yourself and keep a positive outlook, this whole weight-loss thing will feel a lot easier.
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Follow This 1-Month Lunch Plan to Help You Drop Pounds
Counting calories and planning out your meals is a surefire way to drop pounds. To help, we've created a plan that maps out healthy lunches for an entire month. It maps out four weeks, Monday through Friday, with each day's meal consisting of 400 calories or fewer. There's a theme for each week to keep your taste buds from getting bored, complete with simple recipes you can whip up the night before. Skip the takeout, and by the end of a month, your midday meal will be the reason you're dancing on the scale.
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Tone in 20! Printable Total-Body Circuit Workout
Build muscle and blast calories with this effective bodyweight workout. And it's excuse-proof, too, because you can do it anywhere since it requires no equipment at all. The workout should take you around 20 minutes, so get moving!
Directions: Warm up with five minutes of light cardio, then repeat each three-exercise circuit three times. Start with 10 reps of each exercise, building up to 15 reps of each move as you get stronger.
Here's a printable version of this workout. Now you really have no excuses!
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25 Foods That Will Help You Lose Weight
Regular exercise is great for building muscle and losing fat, but if you want to see real weight-loss results, what you eat matters. But dropping pounds isn't about depriving yourself - it's about choosing the right foods that satisfy without the calories. Revamping your diet is an important place to begin if you want to lose weight. For a clean start, add these 25 foods to your rotation.
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Your Guide to the Best Ways to Lose Thigh Fat
Even though full hips and thighs are a beautiful thing, many a woman has looked begrudgingly at her legs in the mirror. Unfortunately there's no one exercise or food that does the trick - spot reducing fat doesn't work - but keep reading to find out what can help.
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Cure Headaches With These Yoga Poses
If you're not a fan of heading to the medicine cabinet when you feel a headache coming on, then head straight to your yoga mat. Headaches can be caused by a variety of reasons such as tension in your neck, tight shoulders, or back pain, and these yoga poses are designed to gently stretch and open those areas, while circulating blood to your head. You can do one pose, a few, or follow the entire sequence.
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These Celebrity Instagrams Will Inspire You to Hit the Gym - Right Now
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 Demi Lovato sharing a sweaty post-workout shot to Lena Dunham showing off her hilarious emoji workout tights, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
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Print Out This 45-Minute Interval Workout and Say Goodbye to Belly Fat
Think treadmill workouts are too boring to endure? Intervals are the antidote! Playing around with speed, timing, and rest periods keeps both the mind and body busy. Interval training is also one of the best ways to beat belly bulge, so torch some serious calories with this 45-minute treadmill workout.
Set the incline to one percent to prevent shin splints. As with all our workouts, feel free to increase or decrease speed depending on your level of fitness. But doing so will alter the amount of calories you burn.
Click here for the easily printable PDF of this workout. If this workout doesn't appeal to you, here are a bunch of other treadmill workouts to try.
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Follow This Formula For Breakfast to Lose Weight
Did you know you can use the first meal of the day as a tool to lose weight? Want to know how? 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 how to make a scrumptious and satisfying breakfast that will help you lose weight. Follow their advice below to start seeing results.
Calories
Aim for a range between 300 and 400 calories. If you're trying to lose weight, stick with the 300 to 350 range, and if you're trying to maintain weight, especially if you're working out, shoot closer to 350 to 400 calories.
Carbs
About 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies.
Protein
About 15 to 20 percent of your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk, protein powder in smoothies, nuts and seeds, and whole grains are great sources of protein.
Fats
Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for monounsaturated fats (MUFAs) like olive oil, nuts and seeds and the butters made from them, and avocado.
Fiber
Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about six grams, but it's OK to go above that, as long as it doesn't bother your digestive system. Berries, pears, apples, greens and other veggies, nuts, seeds, and whole grains can help you reach that goal.
Sugars
If you follow the equation for carbs above, then you won't have to worry about going overboard on sugars, especially if you're eating a combination of foods like fruits, whole grains, and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed six grams - that's about 1.5 teaspoons' worth of any sweetener (white sugar, brown sugar, maple syrup, honey, or agave).
Timing
Ideally you should eat breakfast within 30 to 60 minutes of waking up. If you're not keen on eating anything big first thing, split this meal up into two parts, having something light close to waking up and the other half about an hour and a half later. This also works well if you're a morning exerciser and prefer not to have a full stomach while you work out. If you're exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit, toast, etc.) prior to working out and the more protein-centric portion afterward.
A Few Examples of Perfect Breakfasts
- Steel Cut Oats With Fruit and Nuts: Steel cut oats not only have more fiber than an equal amount of rolled oats, but they also have more protein since you're eating more of the original grain. Cook one-half cup steel cut oats in a mixture of one-half cup water and one-half cup unsweetened soy milk. Top with one-half cup blueberries, one tablespoon chopped walnuts, and one teaspoon drizzle of maple syrup.
Calories: 328
Total fat: 9.7 g
Saturated fat: 1.0 g
Carbs: 51.1 g
Fiber: 7.2 g
Sugars: 16.6 g
Protein: 11.8 g -
Source: Instagram user airzinnn
- Mexi-Egg Wrap: Scramble one egg and one egg white with two tablespoons black beans, one-quarter cup chopped tomato, and two tablespoons onion, until eggs are set. Stir in one cup spinach. Fill a nine-inch whole-wheat tortilla with the egg mixture and top with one-quarter of an avocado, cubed, and one tablespoon salsa. Add salt, pepper, cumin, and chili powder to taste.
Calories: 345
Total fat: 15.7 g
Saturated fat: 3.5 g
Carbs: 36.8 g
Fiber 9.7 g
Sugars: 3.2 grams
Protein: 17.4 g -
Photo: Jenny Sugar
- Smoothie and a Hard-Boiled Egg: Pair a carrot cake smoothie made with two medium carrots, half a frozen banana, two cups spinach, one cup unsweetened soy milk (you can use almond), half a scoop plant-based protein powder, one-eighth cup golden raisins, cinnamon, nutmeg, and cloves. This is easy to split - have half of the smoothie before your workout, then have the rest plus the egg after the workout.
Calories: 368
Total fat: 12.6 g
Saturated fat: 5.1 g
Carbs: 49.5 g
Fiber: 9.4 g
Sugars: 25.5 g
Protein: 25.4 g
Breakfast Mistakes to Avoid
- Skipping out: When you sleep, your body slows down while you're not eating. So when you wake up, if you don't break the fast (yup, that's where the name comes from), your body will burn calories slowly. To jump-start your metabolism and get your body burning calories, you need to eat. Not fueling up also deprives your brain of glucose, which is why you feel foggy-headed and cranky. Think of breakfast as an opportunity to get your fill of valuable nutrients such as calcium, iron, and vitamin C.
- Skimping: You know skipping breakfast entirely is a no-no, but not eating enough will also backfire. It'll leave you feeling hungry soon after eating, which will cause you to need more food and can translate to more calories consumed over the course of the entire day. Stick to the formula above, and you'll not only feel satisfied longer, you'll also have more energy for the workouts that can make you drop pounds even faster.
- Imbalanced meal: Leaving out a key component of the breakfast formula such as avoiding all carbs or going too heavy such as having an all-protein meal means you're not going to get enough satisfaction or nutrition from this first meal. Following the formula above will allow you to eat a balanced meal while also helping you see weight-loss results.
Looking to lose weight during other times of the day? Here's what to eat for lunch and what to eat at snack time to lose weight.
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Train Like a Victoria's Secret Model With This 10-Minute Arm Workout
Toned arms never go out of style. Take 10 minutes to work your biceps and triceps with Andrea Orbeck. She's trained many Victoria's Secret models, and now she'll train you in the comfort of your living room. Grab a set of dumbbells and get ready to sculpt sexy arms. Press play and follow along as Andrea leads you through this short but intense workout.
More workouts you will love:
The Ultimate Triceps Workout to Decrease the Jiggle
Combat Cellulite With This Workout
The Quickest Muffin-Top Workout
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Here's How Your Muffin Tin Can Help You Lose Weight
Your muffin tin's sole purpose is not baking up sweet treats! If you're on a weight-loss mission, it's time to start making more use of this common kitchen tool. Here's how yours can support all your healthy goals by keeping portion control in check.
Source: POPSUGAR Photography / Leta ShyTake eggs on the go: Think that eggs are a breakfast only to be enjoyed on a quiet, lazy morning? Guess again! Bake a batch of eggs in ham cups or turkey sausage and broccoli muffins on Sunday afternoon, and enjoy a protein-packed breakfast all week long.
Hack your oatmeal obsession: Starting the day with whole grains can support weight-loss goals and keep you satisfied, but steel-cut oatmeal doesn't have the quickest turnaround time. Make things easier by baking up these handheld oatmeal muffins you can grab on the go, or bake a batch of steel-cut oats in advance and freeze them up; nuke one or two frozen muffins when you're in the mood for a faster bowl of piping-hot goodness.
Enjoy a healthier pizza party: The next time you're craving pizza, skip the takeout call and make your own healthier portion-controlled alternative. Try these quinoa pizza bites - one our all-time favorite muffin-tin recipes! - or these cute mini Mexican pizzas, a low-calorie twist on the classic dish you'll also love.
Cook miniloaves: Meatloaf is a nostalgic and protein-packed meal that everyone grew up on, but it's easy to go overboard with your portions. Instead of going cutting extra-large slices, keep portions in check with these tasty Paleo meatloaf muffins. Each 139-calorie muffin offers over 18 grams of protein.
Make comfort bite-size: You can still have your favorite indulgent side dishes every now and again - you just need to be smart about the serving size. If you crave macaroni and cheese like I do, make a batch of these macaroni bites, freeze them, and defrost one whenever you have a hankering for something mac and cheesy (instead of eating half a pan in one sitting).
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Get Ripped Fast! Best Arm Exercises With Weights
When you want to isolate specific muscle groups in the arms, using dumbbells is truly effective - get ready to feel the burn! Depending on your strength, grab at least two size weights ranging from five to 15 pounds so you can switch up the appropriate size dumbbells for each move.
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Why Beans Make a Big Difference in Weight Loss
Beans may be known mostly for their unpleasant odiferous side effect when eaten, but beans are actually nutritious little gems. If you follow these tips, you can eat beans without the bloat, which means you can reap these weight-loss benefits. Here are three reasons to plate-up with beans.
Hello, Fiber!
While the fiber content of beans helps keep things moving, it also gives you that "I'm full" feeling. Satiating your hunger is the key to preventing overeating and consuming too many calories for the day. But you don't just need to eat a plate of plain beans; in fact, you can add beans to smoothies - you won't be able to taste them at all. Or throw them in your scrambled eggs, add them to soups, pasta dishes, or as a topping on homemade pizza.
Protein Punch
Beans aren't just for vegetarians. Omnivores can soak up bean protein as well. High-protein beans help keep energy and blood-sugar levels stable, which helps prevent cravings for sugary pick-me-ups that tend to be high in calories and void of nutrition. Since a couple hours between meals tends to be common crash times, including beans for breakfast and lunch will keep you peppy until your next meal. Whip up a sweet potato, chickpea, and quinoa veggie burger, a plate of polenta with beans, or a satisfying bowl of slow cooker chickpea coconut curry.
Smart Snacking
When trying to beat the scale, you need to make sure that you're eating quality foods low in calories and high in nutrition. Beans make perfect snacks too, so look beyond the typical carrot sticks and hummus pick-me-up and try pairing your fruit with this chocolate hummus. You can snack on honey-roasted cinnamon chickpeas, veggies with creamy white-bean dip, or these delicious edamame pear crostinis. You can also enjoy a low-cal dessert with fortified with beans, like these peanut butter oatmeal raisin cookies or black bean brownies.
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vendredi 5 juin 2015
12 Team USA Pictures That Will Get You Excited to Watch the Women's World Cup
The 2015 FIFA Women's World Cup Canada starts this weekend, and if Team USA is any indication, it's going to be a fun, wild month. The US Women's National Team includes veterans and newbies alike, but if there's one thing the 23 women have in common, it's that they know how to work hard - and play hard. We can't wait to see them on the field, but we're loving the behind-the-scenes Instagrams of their journey to Canada. Check out a few of our favorites here, then catch the US's first game against Australia on Monday!
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6 Easy Ways to Keep Your Vagina SUPREMELY Happy (and Healthy)
Keep your vagina healthy and happy with some tips from our friends at YourTango.
After all, she IS your pride and joy!
When was the last time you thought about ... how your vagina is feeling?
Does that seem like a crazy question? It's not! And here's why ...
With your never ending daily to-do list, you don't give your vagina the attention she needs.
Discomfort, pain, itching and burning are your vagina's way of communicating that she needs some tender loving care. But numbness is another way she lets you know she's feeling neglected.
And this matters because - when your vagina isn't happy, neither are you.
Long before menopause you can experience changes in your vaginal health because of stress, side effects of medication, as well as hormonal changes. These changes occur in your early 20s and 30s, as well as into your 40s and beyond.
They also affect the vitality of the tissue, lining and walls of your vagina. The lining, which once protected your vaginal walls and tissue, thins as you lose estrogen, which causes discomfort in the forms of pain, tissue tearing, and dryness (which in addition to affecting general comfort, obviously impairs sexual pleasure, as well).
The good news is, there are simple things you can start doing now to keep your vagina healthy and happy. No matter what your age, it's never too early (or too late) to start taking care of your vagina - here are six simple ways to do so:
1. Work Out!
Kegels are exercises you can do anytime/anywhere that strengthen your vagina muscles; keeping them strong supports you in enjoying sex more, having more intense orgasms and hopefully not developing incontinence later in life.
You can do Kegels while you're watching television, driving (a great way to kill time at red lights), and even working on your computer - so there's NO EXCUSE.
2. Go Commando Or Au Cotton - Your Choice!
Wear cotton paneled underwear or pop Go Commandos cotton patches into your pants. If you don't like underwear or want to let your vagina breathe while feeling cleanly, the Go Commandos patch is the next best thing to wearing nothing at all. Your vagina will love the freedom!
Why does breathability matter? Synthetic fabrics that don't allow your vagina to breathe lead to trapped moisture and irritation which leads to infection. It's no surprise that yeast infections are so common today.
3. Self-Pleasure is Self Care.
If you don't know how to please yourself, how do you expect someone else to succeed at it? If you don't experience sexual pleasure regularly, you are depriving yourself of a basic human need.
Self-pleasuring is a way to get to know your body so that you can experience pleasure, release and be able to communicate those turn-ons to your partner.
A survey conducted by Cosmopolitan found that women are severely orgasm deficient. So ladies, make sure you know how to please yourself so you're always taken care of - whether you're in a relationship or not.
Either way, knowing your body and what makes you feel good is a win-win!
4. Ditch Toxic Bath Products
Use only organic products in your bath. Make sure the soap and bathing products you use do not contain ingredients that could be harmful to the delicate tissue and lining in your vagina.
When you sit in the tub, anything that is in the water ends up in your vagina. Toxic chemicals in your bath can dramatically affect your vagina PH which leads to a variety of unpleasant issues.
5. Use Natural Products
In the same vein, wash your underwear with natural detergent. An itchy vagina could be caused by the ingredients in your laundry detergent. Get rid of the toxic ingredients and the itchiness too.
Also, without fail - use an organic sexual lubricant!
I can't stress this enough! Your vagina has NO filter and so many of the lubricants on the market today contain toxic ingredients such as: parabens, propylene glycol, artificial sweeteners, glycerin and more - which can cause issues with reproduction, the PH balance of your vagina, and lead to a myriad of disease, including cancer.
Sex Butter is an organic sexual lubricant that lubricates and enhances sexual desire while maintaining a healthy PH balance. The ingredients are plant-based (no petroleum oils) which are healthy for your most delicate parts, inside and out.
6. Clean Out the Toy Chest
Sex toys are NOT regulated. If you are using or have any sex toys that are porous, made of PVC, contain Phthalates, are jelly in texture, and/or smell like chemicals beware that they are harmful to your body.
Get rid of them immediately. They contain toxins and chemicals that are highly harmful to your vagina and are known to cause infection and serious disease.
If you haven't considered your vagina's health, in a long time ... NOW is a great time to start.
The sooner you start caring for your vagina the better the odds you'll have a happy and healthy vagina. With women living longer lives, issues not recognized by women in past generations are now extremely relevant and important today.
Your vagina's health is one of them!
More From YourTango:
- 7 Inspiring Quotes to Get Your Ass Off the Couch (and Into the Gym)
- A Woman's Guide to Mind-Blowing Masturbation
- I Had Vaginal Rejuvenation Surgery to Get My "Teenage" Vagina Back
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3 Ways to Detox Fast
Source: POPSUGAR Photography / Kat Borchart
Whether you're starting out on a new healthy routine or always recovering after an indulgent weekend, detoxing by eating clean and nutritious foods will help you feel less bloated and more energized. It's not all about the food, however: what you drink will also help you feel your best. Here are three detox drinks you should add to your daily routine.
Source: POPSUGAR Photography / Lizzie Fuhr
Lemon water: Start your day with a cup of hot lemon water, and it will aid the body in burning more fat. Drinking lemon water will also help your body detox and aid in digestion, so try drinking water and lemon when you first wake up. Go for hot water for even more digestive-cleansing benefits.
Source: POPSUGAR Photography / Anna Monette Roberts
Green tea: Green tea is high in antioxidants, which can fight disease while also helping your liver. And not only that, drinking more green tea will help your body increase the production of detoxification properties.
Source: POPSUGAR Photography / Jae Payne
A green juice: If you have a juicer, you should be making this green detox juice recipe, which includes ingredients with naturally detoxing properties, like watercress, spinach, lemon, and ginger. Make one every day for a quick, nutritious way to get all your daily greens. Even if you don't have a juicer, one of these green smoothie and juice recipes is bound to catch your eye.
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If Your Shins Hurt When Running, Read This
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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Time for dessert! Post-ambient snacks that satisfy a sweet tooth
You've spent 45 minutes to work hard to define those muscles, therefore not cancel all your work with a machine stop distributor. Satisfy your sweet tooth with nutritious post-workout snack sugary calm wishes, while helping you to redo the full of the energy and rebuild the muscles. Read the continuation of some of our favorite places!
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10 Training tops that show your stomach to the tons
Styles of 7/8 form a recurrence in sports and studies in the entire country! For years, I have rarely was something above my navel, but recently i have rocking of a shortening of the officials that they will not be in the way during a pool-class cyclist or long-term. Rafraîchissez her training session of summer wear with one of these short and sweet tops. After a carry in the course of a training session hot, YOU SHALL BE a crop-up convert, too.
I do loves me go to run? Read through these
RUNNING regularly take a degree of motivation, but this does not mean that the brokers do not need of inspiration each day to stay in phase with its practices. In the days that you don't feel like you drag on the sneaks, read these quotes to feel immediately any began in connection with his next career.
Changes and the beach: 25 exercises less frequent locations to revitalize your back
if you are database ennuyez the illegal and openings, here are some new moves to work the back before hitting the edge of sea this summer. To start focusing its fessiers, capture a bullet of exercise, weight, and weights, and a band of resistance - your back will be in full form in a nothing of time!
How the poop before a race (yes, this is important!)
If you have never known this feeling of duty unbearable "go" in the middle of a term, you now go number two its number one priority. All the stars must be in line with a view to this journey of magical pot to achieve, and here are some ways to prevent the Alcázar anxiety and to make sure that it does not need a visit from emergency in the porta-potty during a race.
Something to eat before: get enough fiber and water in the weeks before his career can ensure that you get your body on a regular schedule. This is especially important the day before his career is no longer want a end of the constipation for you curb. For the longest runs as a full or half marathon, if you are not carb-load in the days preceding the day of the race, be sure to always obtain its usual filling of 25 to 30 grams of fiber, and avoid new food or feed that cause digestive disorders. Not too eat or undereat the day before since you can reject intestine too. Avoid drinking alcohol a few days before the Great Program, because it can cause dehydration, which can simplify the step to the bathroom even more difficult. Drinking enough water is also essential. Target of 15 to 20 ounces of one or two hours before the race, not only of the hydrate but also to help you pass.
Bonjour, Joe: many people find success with a simple cup of coffee Fuming, since the hot liquid and caffeine can obtain your digestive system juice flowing. If you are not in the coffee, any hot liquid such that the hot water with lemon or tea may have the same effect.
What's for breakfast? Meals can also be magical key. Popular menu items include a cup of GRAÑONES with Véloroute des Bleuets, and peanut butter, or a small smoothie. Drink a glass of water with your meal to add to the effect of flushing.
Adopt a headquarters: If you don't have the urge to go immediately, sometimes the simple act of meet and bloating on the toiletries may refer to the print. Be sure to wake up early enough so that you at least 10 minutes to sit down and your body gently coax in go.
Exercise: it may seem crazy to work before an important race, but a little bit of physical activity may also refer to the temptation to go. Taking a long walk, do a little bit of Yoga misdirected, or simply pass by its usual running-you can pause in the bath room occur.
Select your alarm clock: all of these things take time, and given that you feel pushed can have conversely relaxing effect you go for, you want to allow for at least two hours before the start of the race to drink and eat, feel, and be able to do so in the comfort of your home or hotel meeting room - in the stinky porta-pots.
How total nerves: stressing and worrying about something or from where you can park the morning of career, if its the plantar rash act, to know whether or not you go fly its PR you can link your stomach knots up, causing problems ranging from the digestion go too to not be able to go to all. Do everything in his power to relieve your stress. If there is something that you're worried about it a little prep the night before you can fix, made-such as plans for the use of shared cars you both do not have to lead to the race. Overall for the race of the anxiety, Yoga is a perfect choice for not only facilitates your spirit, but can relieve tension in the muscle as well. A hot bath it has a calming effect and heat can also move the process forward. Talk to a friend or a family member from your reflections concern is so great remedy.
It is enough to go with it: your best bet is to stick to what works. The practice of a routine training on a more long-the days of execution, which seems to be that race day, you get up to a certain time, eat a breakfast, and sufficient
Here how to move as others on the track of dance
Do you want to surprise on the dance floor? We have established a partnership with Gillette® venus® move to partager™ of turbulence that will glide effortlessly as in the track of dance as Gillette® venus® Swirl™ not more curves.
There is no need of a diameter in the track of dance. Bust out of your comfort zone with unique moves that are fun and increase their level of Cardio. Since you don't like looking at the good in obtaining foot - and you faufiler at a training session in the same time, right? Let your body to feel the music while the mixture of these movements of dance this return you as possible on the track of dance in its own Cardio Dance Party.
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Here the bride! How do you Detox your way to the altar (healthy)
Many flanges they want to see their best on the big day and may even reach the extreme measures to do so. Before spending large benefits on a juice is clean or you will put on a diet of deprivation, follow these tips and tricks on the debugging of course before the marriage.
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Celebrate the day with the beignes national income of the healthy
This is the day of national beigne! And what better way to celebrate with certain income healthy for this favorite dunkable treat? If you are another, without gluten, sugar or not, there is a Income beigne in here for you.
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7 HEALTHY Trader Joe's Copycat Income
We amateurs of Trader Joe's of ideas and options, but there are often ingredients we wish have been excluded from the mix. All seven of the copies of income are inspired by the classic Trader Joe's food and snacks we like, only has relieved and more aligned with its healthy and clean-eating goals!
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