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 14 juillet 2015
The 30-Day Program That Heals Unhealthy Food Habits
Tens of thousands of people have taken on the Whole30 program, a monthlong clean-eating program that promises a bevy of health and emotional benefits. Developed by Dallas and Melissa Hartwig, a husband-and-wife team with backgrounds in sports nutrition, anatomy, and physical therapy, the program aims to reset your metabolism and reshape your relationship with food.
After a co-worker read the essential Whole30 text, It Starts With Food, and took on the challenge, I was interested to see what all the hype surrounding this monthlong "diet" was really about.
What Can I Eat?
On the surface, the Whole30 menu looks a lot like the Paleo diet (low carb, high protein), but think of it more as an elimination diet, except there's no 80/20 balance either - no cheating, no indulgences for one month. For one month, it completely strips away "hormone-unbalancing, gut-disrupting, inflammatory food groups," considered to be grains, sugar, dairy, alcohol, and legumes. Equally as important as eliminating these groups is not to be tempted to "junkify" their old favorites - for example, a meaty "Paleo pizza" or "coconut-flour pancakes" are off-limits. For Whole30 participants, it's not about stretching the rules of the diet to their furthest limits. It's about learning to enjoy whole, clean, simple foods that fuel your body.
The Promises
The program promises a laundry list of potential benefits, such as improved body composition, higher energy levels, better quality of sleep, improved athletic performance, and a reduction of food cravings, particularly when it comes to sugar and carbs. Participants have chimed in with their testimonials, crediting the Whole30 program with everything from clearing up acid reflux to complete elimination of autoimmune disorders. Beyond the physical benefits, the Whole30 program aims to reshape "long-standing, unhealthy patterns related to food, eating and your body image."
The Verdict
While a rigid diet with no allowance for indulgences is not sustainable over time, there's no reason you shouldn't be able to push yourself for a month - sometimes drastic times call for drastic measures! The Whole30 program could be a good option for individuals looking to give themselves a healthy reset or discover what food sensitivities they might have. But before you sign on board, it's essential to read their book that outlines the program to make sure it's right for you.
Has anyone completed the Whole30 program? Share your thoughts and experiences below.
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This New Ad Campaign Proves Strong Is the New Sexy
Prominent names Misty Copeland, Lindsey Vonn, Kelley O'Hara, Gisele Bündchen, and Brianna Cope all share characteristics beyond their ridiculous bods - they're strong, and they're inspiring. These five powerhouses are Under Armour's Women of Will and the faces of UA's new Armour Bra campaign, inclusive of all active women.
Each of their photos is simple but powerful, showcasing total strength and grit. And we think that's sexy. See why we love who's representing.
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20 Ways to Ensure Workouts Happen Every Day
You sit in a car to commute to your desk job where you sit for eight or more hours straight, only to continue the ever-popular tush time by sitting on your commute home. Of course, once there, you end up back on a chair at the dinner table and then plop your butt on the couch to binge on your latest Netflix addiction - no wonder sitting too much can take years off your life! That's why it's imperative that you make it a priority to move - here are 20 tips to help inspire you to get off your butt every single day.
- On Sunday, map out your weekly workout plan so you know exactly what you're doing each day. This saves time trying to decide, "Hmm, should I go for a run or ride my bike?" Mix up your workout routine to keep you excited, and have alternate plans for outdoor workouts in case it rains.
- Schedule workouts just as you would any other nonnegotiable important meeting. Tell co-workers and family members so they know you're unavailable during those times.
- Sign up and pay for classes ahead of time - it's much harder to skip out when you know you've already shelled out $20 or more.
- Prep everything you'll need the night before, including your outfit and your pre-workout snack.
- Get your workout done first thing in the morning so your busy schedule doesn't get in the way of your workout.
- If you're not a morning exerciser, wake up early to get 30 minutes of work done so you can steal away later during the day.
- To save time and motivate morning workouts, wear part of your gear to bed, including wicking socks and workout pants. If you're already wearing it, you'll be less likely to skip out.
- Even if you're not working out first thing, wake up and put on your entire workout outfit including sneakers and your iPhone armband. You're more likely to make it happen if you're already ready.
- Be OK with a shorter workout - even 15 minutes is better than nothing! Maximize your time with these high-calorie-burning workouts.
- Be OK with less intense workouts. Even a relaxing stretch session counts as moving.
- Instead of taking a lunch break, hit the gym or take a class, then eat your lunch afterward while working (make sure it's already made so you don't have to waste time going to pick up lunch).
- Set an alarm on your phone with a meaningful message such as "Busier people are already at the gym," "You know you'll feel better afterward," or "Today's choices are tomorrow's body."
- Follow the five-minute rule. Even on days when you're not feeling 100 percent, set your timer and go for five minutes - chances are that once you get moving, you'll be inspired to keep going.
- Find a consistent workout buddy. Committing to meet someone makes it much harder to skip out.
- Choose the same time to work out every day, and within a week or two it'll become a habit and something you look forward to instead of a chore.
- Use specific and attainable goals to motivate you. They can be small, such doing 20 push-ups every day, or large, such as building up to running a half marathon.
- Mark every workout in your calendar. Sometimes the satisfaction of seeing every day crossed off will motivate you to keep going for that week or that month.
- Reward yourself! Have a little something to look forward to after every workout, whether it's a hot shower with a new shampoo, a warm and cinnamony post-workout crockpot breakfast, or buy a new song on iTunes.
- Share your workouts on social media. You'll be so surprised by all the positive feedback and encouragement that it's sure to motivate you on days when you feel like chucking your sneakers out the window. It may even serve as a source for helpful workout tips.
- Don't beat yourself up if you miss one day or maybe even half the week. Tomorrow is a new day, a chance to make a fresh start. So get right back on that exercise-every-day wagon.
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If You're Not Drinking Kefir, Here's Why You Should
It looks like supermodel Miranda Kerr's mother, Therese, shares her penchant for clean and healthy living! In a recent edition of Sunday Life, Therese's diet was featured in the mag's My Day on a Plate feature, and her healthy choices have been raising certain eyebrows on Twitter ever since.
While many people have criticized her diet, we commend it! In fact, Miranda's mama has one daily habit that more people should know about: sipping on kefir. If you've never tried it before, kefir is a thick and creamy yogurt-like beverage with a tart, slightly sour taste. Beyond the flavor, it contains a mixture of yeasts and bacteria that can seriously benefit your body. Here's why we support Ms. Kerr's habit:
It supports healthy digestion: Containing 10 types of active microorganisms, kefir is richer than yogurt in probiotics, the good-for-you bacteria that live in your gut. Sipping on kefir may keep you regular and prevent bloating or more serious IBS-related symptoms.
It's rich in protein: If you want to cut back on fat or calories but amp up your protein intake, add a glass of plain kefir to your daily diet. Just one low-calorie serving of nonfat kefir offers over eight grams of protein, and studies have shown eating more protein can help you lose weight.
It supports a healthy nervous system: For strict vegetarians, getting essential B vitamins can be a struggle without a supplement. Luckily, kefir is a great natural source of B vitamins - especially vitamin B12, one of the most difficult to come by if you don't eat meat, fish, eggs, or poultry. Vitamin B12 is essential for maintaining a healthy nervous system as well as healthy blood cells.
You can easily find kefir in your supermarket alongside other milk products, or you can DIY kefir in your own kitchen. All you need are the kefir grains and milk.
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What Khloé Kardashian Completely Cut Out of Her Life to Achieve That Body
If you keep up with Khloé Kardashian on Instagram, you'll notice a proud display of her physical progress and active lifestyle. But the key to her success isn't attributed to short-term thinking - she approaches weight loss realistically and advises healthy habits over any diet.
One item she did eliminate? Soda. And clearly, it's working well for her. "I've made major cutbacks. I used to love soda. So I've cut out soda completely and I'll drink iced tea or water for what I drink throughout my day. I just made that like a lifestyle change," Khloé told radio station Nova 96.9. Get more of Khloé's sound weight-loss advice (and take a peek at her workout routine) here.
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Say Hello to Gazpacho, the Newest Cleansing Trend
- Step aside, juice, gazpacho is the new cleansing trend - Self
- What you need to read on nutrition labels, besides calories - Shape
- Stop feeling completely exhausted with these 8 tips - Real Simple
- Satisfying snacks that will cover your cravings - Health
- Push through workout walls with advice from these trainers - Women's Health
- Give a new meaning to packing light on your next picnic - Cooking Light
- Try this delicious cucumber melon salad - POPSUGAR Food
- These women defy body shaming with these beautifully unretouched images - YourTango
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Cut Major Carbs With 11 Veggie Noodle Recipes
Swapping out noodles for veggies is all the rage for good reason! It's an easy technique to cut carbs and bring more nutrition to your plate. Whether you prefer zucchini, spaghetti squash, carrots, or even cauliflower, there's a veggie-filled recipe on this list that you'll enjoy.
- Additional reporting by Leta Shy
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The Breakfast Trend You Need to Try Now
Let us introduce you to a satisfying and guilt-free breakfast: the acai bowl. This diet-friendly treat marries the refreshing taste of a fruit smoothie with the crunchy satisfaction of a filling bowl of granola. Thanks to the superfruit acai, this healthy and delicious bowl is packed with vitamins, antioxidants, and essential amino and fatty acids that will keep you feeling healthy and strong, both inside and out.
It's easy to whip up your own version of this delicious treat at home. The basic recipe combines acai juice, powder, or smoothie pack (which you can pick up at your local grocery store or order online) with a mixture of your favorite frozen and fresh ingredients. Make sure to look for acai products that are 100 percent pure so you can enjoy the full, rich taste of the fruit. To make your own bowl, blend your acai (we like using the smoothie packs) with a mix of your favorite frozen fruits along with a splash of liquid, like almond milk. You're aiming for a smooth, rich texture - like a healthy version of ice cream. Once you're done, top with your favorite healthy toppings, like granola, fresh fruit, and chia seeds, and enjoy!
To help you get motivated to try this delicious morning meal, we've rounded up 16 acai bowls that are fueling our craving and providing some serious breakfast inspiration. Scroll through to find out the creative ways to enjoy this healthy, sweet treat.
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The Top Tips to Sculpt and Show Off a Strong Six-Pack
The following post was originally featured on The Fitnessista and written by Gina H., who is part of POPSUGAR Select Fitness.
Summer is officially here, which means social media is flooded with reminders to train our core to reduce back pain and improve posture! (Except not at all. It's telling us to work on our "bikini body" which means . . . put a bikini on your body. That's all you need to do.)
In all seriousness, core training is an integral component of any balanced fitness plan. Not only does it help stabilize us in everyday movements, but like I mentioned before, a strong core can improve posture, reduce back pain, and decrease the risk of injuries from lack of stabilization.
Some tips for core training:
- You can train your core anywhere. Sit up tall, lift up your chest and drop your shoulders down and back. Now, think about bracing your core and draw in the spot two inches below your belly button towards your spine. Hold for 10 seconds. Rest for three to five seconds and repeat. Sneaky core training! You can do this driving, at the office, watching TV, or during overdrawn conversations.
- Make sure to train all components of the core. This is not just your crunching six-pack muscles (rectus abdominis). I like to think of the core as our entire trunk: everything but our arms and legs. In your core training, be sure to include some transverse abdominis work (like planking), oblique training (like Russian twists), back work (deadlifts and supermans), and if you're an extra credit type person, pelvic floor strengthening (hi, kegels) and glute exercises (like bridges and squats).
- It's typical to train the core as a moving muscle, but that's not how we functionally use the core in everyday life. The core's main job is stabilization. We do a lot of deadlifts during the day (especially if you have a tendency to drop things like yours truly), squats (sitting to standing), stabilizing (all day!) and rotations. Think about how the exercises you choose will mimic and strengthen the movements for everyday activities.
Implementing core training in your routine:
- You do not need to train your core every day. The muscles in your core are just that: muscles. Like all other muscles, they need time to rest and recover. You are already "accidentally" working your core every day, so for dedicated exercises, I would recommend every other day, max.
- Include a mixture of isolation work, unilateral work (training one side and then the other, either using kettlebells or a dumbbell), standing core work (I have a workout here!) and functional movements like medicine-ball slams and woodchops.
- Change it up! A good rule of thumb is if you did it last time, don't do it this time. By constantly changing your routine, you will keep your body guessing and fight plateaus. Play with sets, reps, and various types of exercises.
- Plank wisely. The plank can become a total-body exercise because after 10 or so seconds our other muscles kick in to support our bodyweight. If you want your plank to only work your core, rest for three seconds after planking for 10 and repeat.
- Add in a balance component. Challenging balance is a great way to kick in the deep core stabilizing muscles, and also work on proprioception (nerve responses to tell our body where it's located in space, which can help prevent falls as we age). An easy way to add a balance component: try variations of the exercises on a stability ball, BOSU, or standing on one leg.
For visible results:
When my core has looked its strongest (you know, when there isn't a human inside), four things were happening all at the same time:
- Extremely clean eats
- Drinking alcohol once or twice a week (instead of the nightly glass of vino)
- HIIT workouts two to three times a week
- Consistent strength training
That's it! Usually how often you train your core will not have a huge visible impact, but train your core for health, stabilization, posture, injury prevention and the countless other benefits. (And because it's fun!)
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Prepare to Cry: This Amazing Athlete's Raising 1 Million Dollars For His Mom's Health
Meet Sam Fox, the 28-year-old endurance athlete who's on a mission to cure Parkinson's disease. After his mother Lucy was diagnosed with the debilitating disesase 15 years ago, Sam knew he had to take action. Never one to "sit on the sidelines," Sam mapped out the Tour de Fox, a three-month long trek around the lower contiguous US; he'll cover an astounding 14,000 miles and climb the highest peak in 48 states, all while raising one million dollars for Parkinson's research for the Michael J. Fox Foundation. The tour is currently under way, and on July 2, Sam was all ready halfway to reaching his one million dollar goal! Check out the official Tour de Fox video and candids below. You'll be inspired to see when Sam's in your state,
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5 Ways a 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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lundi 13 juillet 2015
Beat the Crowds With These 10 Secret Healthy Vacation Spots
There's no reason to forgo the mountains in the Summer - these ski resorts give us beautiful, compelling reasons to make the trek. With everything from adrenaline-producing mountain biking to lazy-day gondola rides, our favorite Winter resorts have just what we want for our next healthy, active Summer trip.
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Skip the Squats, and Do These 13 Booty-Sculpting Moves
Squats have their place in strength training, but there are plenty of other butt exercises out there! Mix up your routine, and try out the following moves that tone and lift your derrière. Who knows? You might say so long to squats (for now) and find a new favorite exercise in the bunch.
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This 1-Day Cleanse Will Reset Your Body ASAP
Was your weekend filled with greasy, cheesy, or alcohol-infused fun? Now's the time to get back on track. Undo your weekend with our meal ideas, from breakfast to dessert, that take advantage of the best detoxifying foods around. Read on for the recipes!
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In an Unprecedented Move, Every Member of the USWNT Is Getting Her Own Sports Illustrated Cover
It was a historic weekend for the US women's soccer team - ahem, World Cup champions. After taking part in the first-ever ticker-tape parade to honor a women's sports team, they celebrated on stage with Taylor Swift during her concert in East Rutherford, NJ, to the tune of 60,000 fans cheering, "U-S-A! U-S-A!"
The pinch-me-I'm-dreaming moment didn't end there. For the first time in history, Sports Illustrated shot a total of 25 covers for an upcoming issue - one for each member of the team, one for coach Jill Ellis, and the group shot seen here. "The USWNT has plenty of recognizable, even famous names, but we couldn't think of a group so thoroughly identified with a team as this one," said Chris Stone, Sports Illustrated managing editor. "We could go two ways: a team shot, which seemed a little conventional here, or something different and fresh: honoring not just one or two players, but all 23 of them with their own cover." We couldn't agree more.
Keep reading to see even more covers and how members of USWNT felt about the big win!
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Miss USA's Instagram Account Proves Why She's Our Favorite Winner Yet
Miss USA Olivia Jordan of Oklahoma represents more than just a crown. Not only did the former Boston University alum earn a B.S. in health science, but she also kept busy during her college years as a group fitness instructor and personal trainer. Plus, she spearheaded a self-defense workshop at her sorority Alpha Phi that will long continue as tradition.
When we thought her ever-impressive résumé was enough, Olivia won us over even more with her Instagram account. It's all the things we love: body-positivity quotes, inspiring fitness shots, and a sense of humor. The newest Miss USA is the epitome of beauty and brains, and so much more.
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This T-Swift Parody Will Convince You to Fill the Blank Space in Your Day With CrossFit
We're not sure whether Taylor Swift's limbs have seen the inside of a CrossFit gym, but the crew from Average Joe's CrossFit in Florida paid homage to her popular tune while showing off all the strong bodies sculpted inside their box. Whether you're a CrossFit regular or simply curious about what happens during a WOD (workout of the day), you'll get a kick out of this "Blank Space" parody. From kettlebells to burpees to, yes . . . even puking, this video explains all.
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These Summer Activities Will Have You Torching Calories Without Even Knowing It
- Summer activities that burn crazy amounts of calories - Fitness
- Why your ability to multitask will get you faster results at the gym - Self
- Healthy snacks that taste so good you won't be able to put them down - Shape
- You will never skip another workout with this trick - Real Simple
- This workout will help you build a bulk-free body - Health
- 5 minutes to a totally toned body all over - Women's Health
- These healthy foods can power up your plate with nutrients - Cooking Light
- 8 splurge-worthy ingredients definitely worth the extra cash - Greatist
- Houseplants that will actually benefit your health - POPSUGAR Home
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Lose Weight With These 50+ Meals Under 500 Calories
No matter when you eat your biggest meal of the day, your calories should still work for you. These meals are jam-packed with nutrients - from energy-sustaining protein to disease-fighting antioxidants - while still ensuring you keep calorie counts low. Each of these comforting and filling meals is well under 500 calories, meaning you'll be full and satisfied afterward without sacrificing weight-loss goals. Check out the recipes below!
- Additional reporting by Michele Foley, Lizzie Fuhr, and Jenny Sugar
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At-Home Fat-Blasting Cardio
Finally! A killer cardio workout you can do in your living room. Part of our No-Excuses Workout Challenge, this is cardio you can do anywhere. It's perfect for torching calories without having to go for a run.
Here's the workout to follow! But do scroll down further for detailed explanations of each exercise.
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Moms, This Is the Most Important Reason to Work Out
Moms, it's important to know that working out is not selfish. Yes, you do it for you, but it may be even more important to do it for your kids. Staying healthy shows your children how essential it is to take time each day to care for yourself, to challenge your fears, to push through your struggles, and to prove to yourself how many amazing things you're capable of when you put your mind to it. This video is an empowering reminder of how much children notice every push-up, squat, and burpee you make time for.
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dimanche 12 juillet 2015
Hate Running? You Need to Read This
Running, while an easy exercise to pick up, isn't for everyone; one person's meditative mile is another's boredom-inducing march. But if you're an erstwhile enthusiastic new runner who can't quite seem to get into the sport, make sure you read these tips before you write off your new hobby for good.
- Don't go overboard: You may be ready to pound the pavement with the best of them (at least in your mind), but enthusiasm and skill don't always match up - which can lead to discouragement and injuries that can set you back. Don't push yourself too far or fast when you first start running; just focus on learning the right form and how to breathe while you run rather than your pace when you first start. Once you're comfortable with how running feels, try following a plan designed to make you a faster, better runner, like this beginner's 5K training plan.
- Go at the right time: When you run when you have the most energy, you'll be more likely to actually like your new hobby. Try out different times to run to see when you feel your best. You may find that running those three miles in the morning is a breeze compared to mustering up enough energy to hit the treadmill after work.
- Fuel right: You need energy for your run, but slipping on your sneakers right after a big meal is a recipe for disaster. Stop the stomach aches by planning out your meals with your running times. You should wait at least two to three hours after a main meal before you go for a run. If it's been longer, have a small, easily digestible pre-workout snack at least 30 minutes before you go.
- Warm up: Every runner has been there - the feeling of lead-filled legs that just make running that much more of a chore. While there are many reasons why you can be feeling low energy before a run, one sure way to start off on the wrong foot is to not ease into your run. Take a few minutes to jog slowly to warm up your body before you ramp up your speed.
- Entertain yourself: While running itself can be an endorphin-boosting, stress-relieving hobby, let's face it - it's incredibly repetitive. If you're bored out of your mind running, switch up your route, get off the treadmill and on the trail, and make sure you load up your phone with enough adrenaline-inducing workout playlists to take you through your workouts.
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2 Reasons to Make Smoothie Freezer Packs
You want a healthy breakfast, but you also want it to be fast and simple. Smoothies are a great option over a quick bowl of cereal, especially if you use frozen fruit and boxed or bagged prewashed spinach. But if you're into switching up your greens and using other fruit such as pears and avocado that you can't find in the freezer section, then making a smoothie in the a.m. could turn into a 15-minute production.
Check out this time-saver: Prep all the fruit and greens you use in your smoothies, and freeze individual serving sizes in quart-sized freezer bags (glass mason jars work well, too). Note any ingredients that need to be added to the blender, and your smoothie is as good as done.
Here's an example that includes:
1 cup kale: 33 calories
1 cup spinach: 7 calories
1 banana: 105 calories
6 strawberries: 23 calories
1/2 cup blueberries: 42 calories
1/2 cup mango: 50 calories
Add to the blender:
3 oz. vanilla Greek yogurt: 65 calories
1/2 scoop vanilla protein powder: 45 calories
1 cup water: 0 calories
Total calories: 370
Want to know what produce freezes well? Check out this handy guide to freezing fruits and veggies that's actually designed for those making their own baby food. As far as yogurt is concerned, freezing could destroy some of its billions of beneficial cultures, so you're better off adding it to the blender prior to making your smoothie. Nut butters as well as dry oats and seeds such as flax or chia freeze well, but they can also be quickly added to the blender when you're ready to make your smoothie.
You can prep a whole week's worth on Sunday night so a nutritious fiber- and protein-packed breakfast is just minutes away. It's a great way to not only ensure a healthy start to your day, but you'll save money since you can buy greens and fruit in bulk and won't have to worry about them spoiling by the end of the week. Aim to use your smoothie freezer bags within a few weeks to avoid freezer burn.
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Relax and Renew: A Restorative Yoga Sequence
This restorative yoga sequence will help open your heart and relieve tension after a long day. If you're feeling stressed out, then you might notice that your breath is a little shallower than you'd realized. Place emphasis on deep, full breaths, and each of these poses will feel easier and easier.
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Why Do I Bruise So Easily?
You accidentally walk into the corner of your coffee table and the next day there's a huge bruise on your leg. Or maybe bruises show up and you don't even remember hurting yourself. Bruising with the slightest bump doesn't mean you have a serious health problem, especially if your bruises tend to be small and don't show up often.
A bruise develops when small blood vessels under the skin tear or rupture. Blood leaks into tissues under the skin and causes the oh-so-attractive black and blue color. They can also become bumpy, which is called hematoma, which happens when blood collects and pools under the skin. As bruises heal (usually within two-four weeks) they often turn all colors of the rainbow, including purplish-black, reddish-blue, or yellowish-green. Sometimes the area of the bruise even spreads down the body in the direction of gravity. A bruise on a leg usually will take longer to heal than a bruise on the face or arms.
A tendency to bruise easily sometimes runs in the family, so you might have inherited this trait from one of your parents. Women bruise more easily than men, especially from minor injuries on the thighs, upper arms, and butt. The amount of fat covering your body may also play a part - if you don't have much, there's less cushioning protection, so bruises will appear with the slightest knock. If you notice more bruises now than you did several years ago, it could be due to all those hours spent outside without sunblock, as sun-damaged skin causes blood vessels to break more easily.
Sudden unexplained bruises, bruising that happens frequently, or bruises that don't go away after a month, could be a sign of a health issue, such as an infection or a vitamin deficiency of B12, C, or folic acid, so if you're concerned about it, it's best to make an appointment with your doctor.
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A 5-Minute Do-Anywhere Butt Workout
A shapely backside is never out of style, no matter the season. This five-minute workout features squats and lunges that target all areas of your butt to sculpt envious glutes in no time.
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25 Things to Do Tonight For a Healthier Tomorrow
1. Drink green tea to boost your metabolism.
2. Set your alarm an hour earlier to squeeze in a morning workout.
3. Have sex to help beat stress and boost immunity.
4. Stop eating out, and pack your lunch ahead of time to save money and calories.
5. Drink a glass of water to help clear your skin.
6. Ditch late-night carbs to lose weight; save them for breakfast instead.
7. Do a short yoga sequence to de-stress and relieve anxiety.
8. Eat salmon (or other omega-3-rich foods) for dinner to help lower the risk of developing breast cancer.
9. Skip sugary sweets to beat belly fat.
10. Clean your gym mat to fight off germs and fungus.
11. Try preparing overnight oats for a grab-and-go healthy breakfast.
12. Sip on a glass of wine to reduce the risk of heart attack and increase bone strength.
13. Finish your workout early (at least three hours before bedtime) to help you wake up refreshed in the morning.
14. Whip up homemade energy bars to have a healthy snack ready for when you hit the gym.
15. Pack a gym bag so you're ready to start your workout in the morning.
16. Enjoy a square of dark chocolate to beat fatigue and lower blood pressure.
17. Keep a food journal to lose weight faster.
18. Slow down your dinner; eating quickly can stop you from realizing when you're really full.
19. Detox and debloat by adding a few simple ingredients to your water.
20. Pack healthy snacks so you don't give in to junk-food cravings at work tomorrow.
21. Prep for sleep earlier than usual to wake up with ease.
22. Find time to meditate - it will help you focus and relax.
23. Try eating clean to improve your energy.
24. Be body positive and give yourself some extra love.
25. Lighten up your favorite dish for dinner, and bring the leftovers to work.
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Oprah Magazine Makes a Fat-Shaming Faux Pas, and Instagram Erupts
According to a recent issue of O, The Oprah Magazine, crop tops are not for every body. The popular mag's answer to the question "Can I pull off a crop top?" was shocking: "If (and only if!) you have a flat stomach, feel free to try one." Once this bogus advice was published, Instagram erupted with proud women of all shapes and sizes rocking their favorite crop top. After checking out these beautiful women who #rockthecrop, you'll be inspired to pull one on this weekend.
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Build Muscle, Burn Calories, and Blast Fat in Just 20 Minutes
If you only have 20 minutes to exercise, then we highly suggest that this is the workout you choose. Trainer Yumi Lee of Reebok CrossFit Lab will take you through an intense kettlebell workout that will not only work every part of your body, but is also sure to get your heart beating quickly too. Think of it as your go-to for building muscles and burning calories, all in one shot.
For this workout, Yumi suggests using a kettlebell that weighs 20 pounds or less.
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5 Smoothie Hacks For Weight-Loss Success
Smoothies are a delicious and nutritious way to support your weight-loss goals, but your favorite mix of ingredients could be holding you back from meeting your goals. Read up on these helpful hacks and take notes before your next blend!
- Up the protein: Amping up your protein intake is a must. Protein helps to regulate your appetite since it takes longer to digest than other macronutrients. Protein powder is an easy way to boost the nutritional value of any smoothie you blend up, but yogurt, beans, and yes, even silken tofu are awesome sources, too.
- Add more fiber: Fiber is your friend. In addition to protein, fiber keeps you satisfied until your next meal, plus high-fiber foods aid in digestion, making sure things are moving smoothly while keeping belly bloat at bay. Check out these high-fiber smoothies for inspiration.
- Keep sugar in check: Naturally occurring sugars, like those from fruit, are welcome in a balanced diet, but a ton of sugar in your smoothie isn't a good idea, especially if you're trying to cut back on carbs. Consider these low-sugar ingredients the next time you're creating a blend. Your blood sugar thanks you in advance.
- Go green: Whenever possible, add a green ingredient to the mix. It amps up the nutritional and mineral value of your smoothie tremendously without affecting flavor. I always add a cup of spinach to my blend, because it doesn't change flavor the way other greens might. Try it for yourself, and be amazed.
- Consider calories: You might be tempted to add a whole avocado for its creaminess or three chopped dates for their sweetness, but it's essential to consider calories when it comes weight loss. Write down the ingredients as you add them to your blender, so you know exactly what you're getting! You may be surprised at the calorie count when you go to press the blend button.
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18 Produce-Packed Summer Salads That Help With Weight Loss
If you're looking to lose weight, salads are bound to be a big part of your life. Luckily, there's no better season than Summer to enjoy the bounty of produce the season has to offer! There's nothing like wandering around the stalls of a farmers market on a bright, sunny day as you sample all the ripe produce. If you're wondering how to make full use of all those fresh fruits and veggies, here are 18 in-season salads to help you celebrate Summer and stick with the game plan.
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These Celebrity Instagram Snaps Are Your New Workout Motivation
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 Ellie Goulding kicking butt in a boxing gym to Nikki Reed being active outside with her husband, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
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Double Down With This Legs and Abs Bodyweight Workout
In our No-Excuses Workout Challenge, today's workout is short and focused. The bodyweight exercises target either the abs, the legs, or both.
Directions: Warm up with five minutes of light cardio, then perform this five-exercise circuit three times. Cool down with three minutes of stretching.
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samedi 11 juillet 2015
This Is the No. 1 Reason You're Not Losing Weight
Working out, eating right, and still not seeing the results you're after? Nothing can be more frustrating. But CrossFit competitor Christmas Abbott, author of The Badass Body Diet ($28), knows what could be the issue.
"The biggest mistake people make when trying to lose weight is they restrict themselves too much," says Christmas. And this means not only the food choices people are making but also the amount they're eating. Christmas adds that when you deprive the body of food, it will go into starvation mode and store what food it does get as fat. But if the foods you are eating are all foods that you hate, Christmas warns that you "won't stick with the program, and the bigger picture of a lifestyle change is lost."
Your best bet is to try and find a happy medium between eating enough calories to keep you satiated, but enough to also create a calorie deficit to result in a pound or two lost a week. You can't live on kale alone, so be sure to include foods you love, and if they're not the healthiest, either find healthier ways to enjoy them - check out these lightened-up versions of your favorite comfort foods - or allow yourself just a small taste each day, say of chocolate, to satisfy your cravings. This way of eating will be much easier to maintain for a period of time, so you'll be more apt to stick with it and reach your goal.
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The 12 Best Body-Positive Quotes From ESPN's Naked Athletes
The annual ESPN The Magazine Body Issue celebrates athletes of every shape and size, and we love that the athletes are willing to bare it all - not just their muscled physiques (not that we're complaining!) but also their honesty about the insecurities anyone can face, even the fittest among us. Read on for our favorite body-positive quotes - and be sure to catch the six eye-popping magazine covers - from 2015's crop of in-the-buff athletes. Be sure to look out for the Body Issue, which hits newsstands Friday.
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The Best Advice For New Runners
If you've been itching to take a run outside, now's your chance! Spring is the perfect time to work on your exercise hobby. If you're new to running, keep these running tips in mind the next time you head out for a confident and effective workout.
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Perfect Lunch Equation For Weight Loss
Lunchtime! You know scarfing down a burger and fries isn't the best choice if you're trying to slim down, but how do you know what is? 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 delicious and satisfying lunch that will help you lose weight. Follow their advice below to start seeing results.
Calories
If you're trying to lose weight, aim for the 400-to-450 range. If you're trying to maintain your weight, especially if you work out, aim closer to 500 calories.
Carbs
Yes, you need to eat carbs! Go for 50 to 65 grams, which is 45 to 55 percent of your lunch calories. Carbs offer your brain and your body energy, so skimping can leave you feeling sluggish. Overdoing it can also have the same affect, so stick to this range. Avoid refined carbs, like foods made with white flour and white sugar, and go for whole grains, whole grain breads and pastas, and starchy veggies and fruits.
Protein
Go for the gold and get 20 to 30 grams of protein, which is about 17 to 25 percent of your lunch calories. A healthy dose of midday protein will help prevent the dreaded afternoon slump and will keep you feeling satisfied post-lunch so you're less likely to reach for sugary pick-me-ups.
Fats
Including healthy fats in your lunch makes your meal more satisfying, so strive for 13 to 18 grams, which is 30 to 35 percent of your total lunch calories. Including healthful sources like nuts, seeds, oils, avocado, and olives can help beat sugar cravings later.
Fiber
Shoot for at least eight grams of fiber, which is 30 percent of the daily recommended total of 25 grams per day. Including fiber-rich carbohydrates (whole grains, starchy veggies, and fruit) and fiber-containing fats (nuts and seeds) will help you reach your fiber goals.
Sugars
Healthy lunches should have four grams of sugar or fewer, but if you enjoy foods that contain natural sugars (like grapes or dried cranberries in your salad, sweet potato or squash in soups, whole pieces of fruit, or natural sweeteners like maple syrup or honey in sauces or dressings), then aim for fewer than 20 grams of sugar. Be mindful of the hidden sugars in certain products like sandwich bread; read labels, and choose those without added sugars.
Timing
Enjoy your lunch about one to three hours after your morning snack. If you eat breakfast around 7:30 and your morning snack around 10, aim to eat lunch around 12. Or if you like to exercise at noon, enjoy your lunch when you get back around 1. If you tend to forget to eat because you're so busy, set an alarm on your phone or computer to remind you to stop and nosh!
A Few Examples of Perfect Lunches
Photo: Jenny Sugar- Sesame Ginger Quinoa Salad With Vanilla Greek Yogurt (5.3 ounces) and Blueberries (1/4 cup):
Calories: 462
Total fat: 13.6 g
Saturated fat: 1.7 g
Carbs: 58.4 g
Fiber: 8.1 g
Sugars: 20.2 g
Protein: 28.1 g - Photo: Lizzie Fuhr
- Spinach Feta Wrap With a Pear and Raw Almonds (14):
Calories: 452
Total fat: 19.5 g
Saturated fat: 5.1 g
Carbs: 54.1 g
Fiber: 12.2 g
Sugars: 20.4 g
Protein: 20.5 g - Photo: Jenny Sugar
- Butternut Squash Lentil Soup With a Slice of Whole Wheat Bread Smeared With Avocado (1/4 fruit):
Calories: 433
Total fat: 9.5 g
Saturated fat: 1.6 g
Carbs: 67 g
Fiber: 22.4 g
Sugars: 20.2 g
Protein: 22.3 g - Photo: Lizzie Fuhr
- Greek-Yogurt Chicken Salad on a Whole Wheat Pita With an Apple and Salted Cashews (10):
Calories: 483
Total fat: 14.1 g
Saturated fat: 3.2 g
Carbs: 63.8 g
Fiber: 10.1 g
Sugars: 22.5 g
Protein: 29.7 g
Snack Mistakes to Avoid
- Waiting until you're famished: Busy schedules can make hitting that midday meal tough, but avoid heading to lunch when you're starving. Not only will you inhale your lunch quickly and reach for more food because your body hasn't had time to register that it's full, but also, it can also throw off your natural hunger and fullness cues for the rest of the afternoon, which can lead to eating more later in the day.
- Eating out: Do you know how many calories are in that soup and salad you ordered from the cafe? It seems like a healthy lunch, but hidden high-calorie ingredients could make your lunch well over 600 calories. Pack lunch from home so you know exactly how much you're eating.
- Not taking a break: When you mindlessly gobble down your lunch while doing something else like working or watching TV, your mind will be too distracted to be able to fully register each bite, so you'll tend to take in or crave more calories. Get away from your desk, get outside, or eat lunch with a friend.
Looking for other daily eating habits that will help you lose weight? Here's what to eat for breakfast, for dinner, and at snack time to lose weight.
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What to Skip, What to Sip: Starbucks's Creamy, Icy Drinks
If Spring fever has you craving a cool, refreshing sweet treat - inspiring you to head to your local Starbucks for a creamy drink, like the Caffè Espresso Frappuccino - before downing 380 calories in a few chilly sips, you should consider your choices. These stats will help shave calories off your order.
Caramel
| Instead of | 16-oz. Caramel Frappuccino Blended Beverage: Coffee blended with caramel sauce, milk, and ice, topped with whipped cream and caramel sauce: 410 calories |
| Go For | 16-oz. Caramel Frappuccino Light Blended Beverage: Coffee blended with caramel sauce, milk, and ice: 140 calories |
| Calories Saved | 270 |
Mocha
| Instead of | 16-oz. Iced Peppermint White Chocolate Mocha: Espresso, milk, white chocolate flavored sauce, and peppermint flavored syrup on ice, topped with sweetened whipped cream: 500 calories |
| Go For | 16-oz. Iced Skinny Mocha: Bittersweet skinny mocha sauce, espresso, and nonfat milk served over ice: 100 calories |
| Calories Saved | 400 |
Vanilla
| Instead of | 16-oz. Caffè Vanilla Frappuccino: Coffee with vanilla bean powder, blended with whole milk and ice, topped with sweetened whipped cream: 430 calories |
| Go For | 16-oz. Caffè Vanilla Frappuccino Light: Coffee flavored with vanilla and blended with nonfat milk and ice: 180 calories |
| Calories Saved | 250 |
Strawberry
| Instead of | 16-oz. Strawberries & Crème Frappuccino Blended Crème: Strawberries and whole milk blended with ice and topped with a swirl of whipped cream: 370 calories |
| Go For | 16-oz. Strawberry Smoothie: A nourishing blend of natural strawberry puree, a whole banana, nonfat milk, whey protein, fiber powder, and ice: 290 calories |
| Calories Saved | 80 |
Chocolate
| Instead of | 16-oz. Double Chocolaty Chip Frappuccino Blended Crème: A creamy blend of rich mocha-flavored sauce, chocolaty chips, milk, and ice, topped with sweetened whipped cream and mocha drizzle: 420 calories |
| Go For | 16-oz. Mocha Frappuccino Light Blended Beverage: Coffee with rich mocha sauce blended with nonfat milk and ice: 160 calories |
| Calories Saved | 260 |
Java Chip
| Instead of | 16-oz. Java Chip Frappuccino Blended Beverage: Coffee with rich mocha-flavored sauce, blended with milk, chocolaty chips, and ice, topped with sweetened whipped cream and chocolate-flavored drizzle: 470 calories |
| Go For | 16-oz. Java Chip Frappuccino Light Blended Beverage: Coffee with rich mocha-flavored sauce blended with milk, chocolaty chips, and ice: 210 calories |
| Calories Saved | 260 |
Cinnamon
| Instead of | 16-oz. Cinnamon Dolce Frappuccino Blended Beverage: Coffee with cinnamon dolce-flavored sauce, blended with milk and ice, topped with sweetened whipped cream and cinnamon dolce topping: 380 calories |
| Go For | 16-oz. Cinnamon Dolce Frappuccino Light Blended Beverage: Coffee flavored with cinnamon syrup, blended with milk and ice: 110 calories |
| Calories Saved | 270 |
And there's other good news! For a limited time, Starbucks is offering a mini 10-ounce Frappuccino size. Learn more about just how many calories you can save here.
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35 Tattoos That Show a Serious Commitment to Fitness
Summertime means baring more skin, and if that puts you in the mood to get inked, you might want to consider one of these fitness-inspired tats.
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13 Breakfast Smoothies That Will Help You Lose Weight
If you're looking to sip away the pounds, juice cleanses may not be the best idea. Smoothies, however, could be your best-kept weight-loss secret; the blended beverage offers you tons of nutrition as well as protein and fiber to help keep you full until your next meal. Whipping up a smoothie for breakfast will further help you rev up your metabolism first thing in the morning, so here are 13 smoothies to make in the morning to fill you up as the scale ticks down.
Metabolism-Boosting Smoothie
Source: Jenny SugarStart your day right with a glass of fat-burning ingredients, like calcium-rich Greek yogurt, almonds, and broccoli; high-fiber strawberries; and spicy cinnamon, among other metabolism-boosting ingredients.
Vegan Milkshake Smoothie
Source: Jenny SugarThis high-protein vegan vanilla milkshake smoothie seems like an indulgence, but it's not - you'll be excited to know that in this case, having dessert for breakfast is actually an excellent idea.
Sweet Spinach Smoothie
Source: Leta ShyProtein, fiber, and calcium make this sweet green smoothie a filling, fat-burning meal. From celeb trainer Harley Pasternak, it's a favorite among starlets looking to reset after an indulgent period.
Apple Flaxseed Cinnamon Smoothie
Source: Leta ShyAdding ground flaxseed to this apple cinnamon smoothie bulks up what's in your cup, making you feel more satisfied. The extra fiber will also keep you feeling full until lunch rolls around. Added bonus: you can make the smoothie the night before to thicken in your fridge overnight.
Chia Berry Smoothie
Source: Lizzie FuhrFor more fiber, protein, and thickness, add chia seeds to your next smoothie. They'll keep you full without the need to make a midmorning pastry run. This chia berry smoothie is also packed with antioxidants for your health.
Flat-Belly Smoothie
Source: Jenny SugarHad a big night? Start today right with a debloating smoothie that helps you depuff and reenergize. This filling flat-belly smoothie is a great way to kick off your morning after a few too many evening indulgences.
Apple-Cinnamon Breakfast Smoothie
Source: Michele FoleyThis thick, tasty apple-cinnamon smoothie is a favorite of celebs for keeping them satisfied for hours. It blends up quickly, so you can make it on a busy morning and feel full until lunch.
Berry Breakfast Smoothie
Source: Lizzie FuhrFor a fiber-rich smoothie without all the fuss, opt for this berry breakfast smoothie that supermodel Karlie Kloss loves. Made with just a few ingredients, it's a cinch to make and will keep you full for hours.
Banana Bread Smoothie
Source: Lizzie FuhrSkip the pastries, and opt for something lower in calories and better for you instead. Luckily, this banana bread smoothie tastes like what you crave with a healthy dose of protein, fiber, good fats, and more. It's perfect for when you need to fuel up before a hectic morning.
Debloating Papaya Smoothie
Source: Jenny SugarIf you've had a big night out or are just feeling a little overstuffed, wake up with this debloating papaya smoothie. Filled with enzymes to aid in digestion as well as potassium to help flush out excess sodium, this smoothie will help you start your day right and feel a little lighter as well.
Pineapple Kale Smoothie
Source: Jenny Sugar
This 350-calorie smoothie is chock full of nutrients as well as Greek yogurt and avocado for a creamy, filling breakfast.
Strawberry Spinach Smoothie
Source: Jenny Sugar
If you're looking for a protein-packed smoothie that's dairy-free, this vegan strawberry spinach smoothie is it.
Almond Berry Smoothie
Source: Jenny Sugar
At just over 350 calories, 9.2 grams of fiber, and 15 grams of protein, this almond butter and berry smoothie makes a delicious and filling breakfast smoothie to enjoy if you're trying to lose weight.
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How Many Burpees It Takes to Work Off a Grilled Cheese, Cupcake, or Glass of Wine
We all need to indulge a little and satisfy our cravings, but sometimes when you try to eat a tiny square of dark chocolate, you end up inhaling the entire bar! Now imagine if instead of calorie counts on labels, packages or menus listed the number of burpees it took to work off a serving. Yikes! Out of extreme curiosity, I did the legwork and figured it out for you. Don't hate me. As downright depressing as it is to see the amounts, it might make you think twice before grabbing another slice of pizza.
Let's say that for one minute of basic burpees done correctly (most people do between 10 and 20), it burns an average of 10 calories. Check out the stats below. They're not meant to make you cry cringe but are just good to keep in the back of your mind if you're trying to lose weight.
- Slice of pepperoni pizza (298 calories): 30 minutes of burpees
- Cheeseburger (423 calories): 42 minutes and 20 seconds of burpees
- Medium-sized McDonald's french fries (380 calories): 38 minutes of burpees
- Grilled cheese (580 calories): 58 minutes of burpees
- Homemade chocolate chip cookie (89 calories): 9 minutes of burpees
- Red velvet cupcake (496 calories): 50 minutes of burpees
- Half a cup of vanilla ice cream (230 calories): 23 minutes of burpees
- Half a bar of dark chocolate (300 calories): 30 minutes of burpees
- 5-ounce glass of red wine (115 calories): 11 minutes and 30 seconds of burpees
- 12-ounce bottle of beer (150 calories): 15 minutes of burpees
- 12-ounce can of Coca-Cola (143 calories): 14 minutes and 20 seconds of burpees
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Shape and Tone Your Butt in Just 3 Weeks
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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55 Snacks to Satisfy Hunger, All Under 150 Calories
There's so much more to snacking than cheese and crackers! Here are 45 different mouthwatering, hunger-curbing snacks to enjoy every day of the month (and then some!) - all at 150 calories or fewer.
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No-Excuses Workout Challenge: It's a Rest Day
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 No-Excuses Workout 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
A 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 smooths knotted muscles and primes 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
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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A 10-Minute CrossFit Workout Your Body Will Love
Get ready to take your workout to the next level with Jessica Alba's CrossFit trainer, Yumi Lee. This workout is excuse-proof: you don't need any equipment, and it's only 10 minutes long, but it will definitely get your heart pumping. No need to be intimidated by CrossFit either: Yumi provides level-appropriate variations for every move. Press play and get ready to work!
More workouts you will love:
Feel the Burn: 10-Minute Tabata Workout
The Hard Core, Look-Good-Naked Workout
40-Minute Metabolism-Boosting Workout
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vendredi 10 juillet 2015
Energize Your Body and Brain With This Beginner 15-Minute Yoga Sequence
When an afternoon feels stressful, yoga is some of the best medicine! You don't need to step out for an hour or 90 minutes to reap yoga's amazing benefits. This quick midday session will help you calm down, get focused, and amp up your energy. It's one of the best things you can do for your body when there's just 15 minutes to spare.
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jeudi 9 juillet 2015
Today's Your Day to Get Moving For 30 Minutes
It's time to do some cardio in our No-Excuses Workout Challenge. And today we are putting you in charge! You get to pick how to get your heart rate up. It doesn't matter what you do, as long as you keep moving for 30 minutes. The easiest option is running; just lace up your sneakers and hit the streets. But you can also swim, bike, or boogie. The options are endless.
If you would like a little more guidance, we have some plans for you to try - one with stairs and one with an elliptical, in case you have access to some cardio equipment.
Stairs
| Time | Move |
|---|---|
| 1 minute | Run up and down the stairs |
| 1 minute | Run up and down the stairs sideways, switching sides every time you ascend the stairs |
| 1 minute | Forward lunges: alternate between stepping the right foot on the first step, and then the left |
| 1 minute | Double leg jumps: starting on the ground, jump both feet onto the first step, then jump back to the ground |
| 1 minute | Toe tap: alternating tapping bottom step with your toes, jumping from leg to leg |
| 1 minute | Side squats: elevate your right foot on the first step for 30 seconds, then repeat on the left side for 30 seconds |
Elliptical
| 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 | 7-5 | Backward |
*SPM = Strides per minute
Set elliptical incline to 20 percent.
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You're Not Going to Like What Experts Say to Avoid When It Comes to PMS
You just ate lunch, but 30 minutes later, you can't stop thinking about chocolate, so you eat it. Then 10 minutes after that, you want something salty and crunchy, so you down a few handfuls of pretzels. Then 10 minutes later, ice cream seems like the best idea you've ever had. What gives? Then you realize you're due for your period next week. Damn those PMS cravings!
You can thank your hormones, specifically cortisol and serotonin. Nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition explain the "stress hormone cortisol tends to spike right before your period and the calm-inducing hormone serotonin tends to dip. This combo causes cravings for sweets and carbs as well as fatty foods." Here's how to make sure your PMS cravings don't sabotage your goals.
Skip These
Willow and Stephanie recommend choosing the least-processed carbs you can to keep blood sugar levels steady. That means skipping crackers and chips and choosing cooked whole grains and starchy veggies such as potatoes, sweet potatoes, corn, beans, lentils, peas, and Winter squash. Bake up some sweet potato fries, satisfy your salty-sweet cravings with these honey-roasted cinnamon chickpeas, or snack on crunchy and salted roasted edamame.
Eat This For Breakfast
Eating at least 20 grams of protein at the first meal of the day can also help stabilize blood sugar levels and keep you feeling more satisfied. Plain Greek yogurt with nuts and fruit, eggs with half a cup of sautéed potatoes and eight ounces of soy milk, or a vanilla milkshake protein smoothie are great high-protein options.
Hunger Is Your Enemy
Since your willpower is already waning and strong carb cravings can get even stronger if you're overly hungry, avoid feeling anything close to famished so your crazy cravings don't cause you to mindlessly pig out. Aim to eat a snack or meal at least every three hours to keep hunger at bay.
Two Cents About Caffeine and Alcohol
Consuming too much caffeine can make you feel more irritable and stressed out, but cutting out your usual daily cup can leave you even more on edge. So while Willow and Stephanie don't recommend cutting out caffeine entirely, they do recommend having a smaller cup of joe. And definitely cut out the afternoon cup, since caffeine can disrupt your sleep, which adds to the grumpiness and low energy that make you want to reach for sugary pick-me-ups. Alcohol can have the same effects on sleep and can also make you feel down and decrease your inhibitions and your ability to say no to overindulging. Skipping those evening glasses of wine the week before Aunt Flo arrives might seem like the absolute worst idea ever, but try it this month to see if it helps curb cravings.
How to Beat Bloat
PMS bloat can make you feel less like exercising and can also be a culprit in "I've already gained weight so it doesn't matter what I eat" thinking. But exercise is just what you need to help boost your mood and reduce PMS symptoms, so try to keep up with your regular workouts. If cramps make that impossible, try gentler exercise such as long walks, swimming, or yoga. In addition, Stephanie and Willow suggest skipping the sugary, carby, and fatty foods that can cause bloating and to take a probiotic to help keep your body's natural good bacteria in balance, which can also help to reduce that puffy feeling.
WTH, Just Give In!
You can also say, "F*ck it, it's only one week," and give in to your cravings. But there are lower-calorie ways to satisfy your needs so you can keep your mood happy without gaining weight this time every month. For ice cream cravings, make this dairy-free cherry chocolate chip ice cream. If ooey-gooey pizza's on the brain, make this low-carb version with a cauliflower crust. In the mood for a candy bar? Skip the Snickers and make these chocolate-covered caramels containing dates and sunflower seeds. Then once the cravings subside, you can go back to eating clean and healthy.
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If You Want to Lose Weight, You Should Be Eating More of This
One of the best ways to see weight-loss success? Loading up your plate with protein. In fact, many trainers and nutritionists recommend at least 20 grams of protein at breakfast, which should be within 30 minutes of waking for the best weight-loss success. But not all protein is created equal; when searching for the best way to fuel up, you should always opt for the lean protein options. But what exactly qualifies as a lean protein?
According to the USDA, lean meats contain less than 10 grams of fat and 4.5 grams of saturated fat, as well as less than 95 milligrams of cholesterol, per 3.5-ounce serving. In general, beef cuts like roasts, top loin, top sirloin, and shoulder are the leanest cuts of beef, while cuts like pork loin, tenderloin, center loin, and ham are the leanest cuts of pork. When it comes to choosing poultry, opt for skinless breast meat or turkey cutlets for less-fatty options like thigh meat. For more on how to choose a lean cut of meat, read this list on the leanest cuts of red meat like bison, lamb, and veal.
Many types of seafood are also considered lean even though their fat content may be high. That's because seafood is a great source of unsaturated fats, the "healthy fats" that help keep your heart and brain healthy and fight belly fat as well. When choosing seafood, look for sustainable choices that are high in omega-3 fatty acids, like salmon, trout, or herring.
Lean protein isn't just about choosing the right cut of meat, however. There are plenty of vegetarian sources that make a prime protein source, like beans, quinoa, tofu, and unsalted nuts. In fact, switching out your meat routine just once a week may help you be healthier by reducing your risk of diseases like cancer. Don't always equate protein with meat; there are many other foods that are sky-high in protein. Use this list of high-protein meats, dairy products, and plant-based foods to help you decide which protein is right for you; be sure to pay attention to the fat content as well.
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