Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
samedi 15 août 2015
Gold Medalist Katie Ledecky Casually Breaks a World Record Without Trying
Who run the world? Girls. Who runs the swimming world? Katie Ledecky. The 18-year-old Olympic gold medalist just blew everyone's minds when she not only beat her own impressive world record for the 1500m freestyle, but also did it without even meaning to. At the FINA World Championships in Kazan, Russia, Katie swam the distance during a preliminary race, and when she looked at the scoreboard, she saw her all-time fastest time staring back at her: 15 minutes and 27.71 seconds.
The swimmer simply followed her coach's instructions during the warmup: "My coach told me to swim the first 900m easy, build over the next 300, then the final 300 was my choice and to be honest, it felt pretty easy," Katie told Yahoo Sports.
And guess what? It doesn't stop there. During Tuesday's finals, Katie broke that brand-new world record by swimming the 1500m in 15 minutes and 25.48 seconds, two seconds faster than before, and a mere 24 hours later.
She probably never expected her efforts to be record breaking, but we have a feeling she's pretty stoked about it.
"I think the biggest takeaway is when you can relax and perform without expectations, those are where the highest-level performances come," said her coach, Bruce Gemmell, of the first "accidental" record.
Indeed! Next time you feel like you're pushing too hard and slowing down, scale back and pace yourself - you never know what you might be able to accomplish without overthinking it.
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I'm Not a Germaphobe, But . . .
As the daughter of a nurse and a safety officer, I'd like to think I know a thing or two about injury and illness prevention. When it comes to cold and flu season, I'm especially vigilant because I do not have time to be sick (and I'm sure you don't either). So behold, a few tips I have to avoid germs and stay your healthiest all year.
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vendredi 14 août 2015
400-Calorie Lunches to Help Reach Your Weight-Loss Goals
No need to eat just carrot sticks and celery at lunch to lose weight! These 400-calorie lunches are filling, flavorful, and easy to whip up the night before.
Hummus and Veggie Sandwich
- 2 slices sprouted whole-grain bread: 160 calories
- 2 tablespoons hummus: 46 calories
- 3 thin slices cucumber: 11 calories
- 2 thin slices tomato: 3 calories
- 3 slices avocado: 102 calories
- 1/4 cup alfalfa sprouts: 2 calories
- 1/4 cup grated carrots: 11 calories
- 10 raw almonds: 69
- Calories: 404
Turkey and Cheddar Wrap
- 1 whole-wheat lavash wrap (square-shaped): 110 calories
- 2 ounces (2 slices) organic roasted turkey: 50 calories
- 1 slice organic cheddar cheese: 80 calories
- 1/2 cup baby romaine: 4 calories
- 1 roma tomato: 11 calories
- 1/4 avocado: 80 calories
- 10 strawberries: 58 calories
- Calories: 393
Salad With Protein
- 2 cups baby romaine: 30 calories
- 1/4 cup shredded red cabbage: 5 calories
- 1/4 yellow pepper: 11 calories
- 1/4 red pepper: 11 calories
- 1/4 cucumber: 11 calories
- 1 small carrot: 21 calories
- 8 almonds, chopped: 55 calories
- 3 ounces grilled chicken: 140 calories or 1/2 cup chickpeas: 130 calories
- 2 tablespoons Annie's Naturals Lite Gingerly Vinaigrette: 40 calories
- 1 cup fresh blueberries: 84 calories
- Calories: 408 (chicken) or 398 (chickpeas)
Veggie Omelet
- 3 large eggs: 215 calories
- 1/4 red pepper: 8 calories
- 3 large mushrooms: 15 calories
- 1/4 cup broccoli: 7 calories
- 1 cup spinach: 7 calories
- 1/4 cup shredded Monterey jack cheese: 105 calories
- 1/2 cup raspberries: 32 calories
- Calories: 389
Chicken Salad Sandwich
- 1 serving Greek-yogurt chicken salad: 139 calories
- 1 whole-wheat english muffin: 120 calories
- 1 medium apple: 93 calories
- 8 peanuts: 47 calories
- Calories: 399
Black Beans and Quinoa
- 1/2 cup cooked quinoa made from 1/4 cup dry: 111 calories
- 1/2 cup black beans: 105 calories
- 1/2 medium sweet potato, baked in skin: 50 calories
- 1 small banana: 89 calories
- 5 raw cashews: 43 calories
- Calories: 398
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Cheers to Good Health With Red Wine
It seems like no one can get enough of red wine, scientists included; every day there seems to be another study touting the amazing benefits of the plum-colored beverage. Lucky for us, the proof is in the long-stemmed glass (just one, since drinking more may be detrimental to your health). Here are five reasons unwinding with a glass of red after a long day should be on your list of to-dos - one reason for every workday!
- It's good for your heart: Antioxidants in red wine called flavonoids have been shown to reduce the risk of heart disease by lowering LDL (bad cholesterol) levels and increasing the production of good cholesterol. According to researchers at the University of California, Davis, certain varietals have more concentrations of flavonoids than others. Of the most common red varietals, Cabernet Sauvignon has the most flavonoids, followed closely by Petite Sirah and Pinot Noir, then Merlot and Red Zinfandel.
- It can lower depression: While heavy drinking has been linked to mental health problems, drinking a glass of red wine a day may do the opposite. A recent study found that moderate drinkers (those who drank two to seven small glasses of wine a week) were less likely to suffer from depression than those who drank more or less.
- It can help your gut: That morning bowl of Greek yogurt isn't the only thing that's helping your gut. A study found that drinking red wine increases the amount of good bacteria levels in your digestive tract.
- It may help you lose fat: New research is studying the effects of piceatannol, a compound found in red wine that is converted from the antioxidant resveratrol, has on fat. A recent lab study found that piceatannol blocks fat cells from forming, and more studies are looking at how the compound can help us slim down.
- It can improve memory: Polyphenols, also found in tea, nuts, berries, and cocoa, can improve your memory and may also decrease the risk of Alzheimer's disease.
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Lea Michele’s Inspiring Advice on Self-Confidence and Happiness
Lea Michele is used to having all eyes on her, but what makes her the most confident? "Not caring what anyone else has to say about you," she said. The actress, singer, and bestselling author appears in the September issue of InStyle, and she's inspiring us with her powerful quotes about body image, self-confidence, and happiness.
She's completely committed to living a healthy lifestyle, but not in a "calorie-counting kind of way." Her fitness-filled Instagram account makes it clear that she maintains a healthy lifestyle by doing things that make her feel good, like hiking, yoga, meditation, and cooking. "I see how it affects my hair and skin: I don't look as tired as I used to, and I have more energy," she told InStyle.
And the best way to compliment her? Not by saying she looks skinny or has lost weight. "Telling me that I look healthy," she said. "We women are constantly saying things to each other like, 'Oh my god, you look good! Did you lose weight?' For me, someone saying, 'Wow, you seem healthy - your skin is glowing!' is a better compliment."
Amen to that! You can read Lea's full interview in the magazine, on stands now.
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How You're Sabotaging Your Morning Workout
If getting your sweat on in the wee hours of the morn is the only time you can fit it in, kudos to you for resisting the urge to hit the snooze button and skip out. Make setting your alarm and pulling yourself out of bed worth all the effort and avoid these morning exercise mistakes.
- Not eating: Even though it's super early, not noshing before your workout not only slows down your metabolism, but it also mean no fuel for your workout. No need to eat an enormous meal - munch on something small while you're getting ready, like half a banana or half a piece of toast with a little peanut butter. You'll not only avoid the gnawing hunger pangs, but you'll also have an extra pep in your step to exercise harder or longer than you would on an empty stomach. When you get home, you can enjoy your usual breakfast, which is always something to look forward to.
- Loading up on fiber: While it's important to eat a little something, you don't want to load up on bulky fiber, like pears or chia flax granola bars that can make you feel too full or upset your stomach.
- Not hydrating: Aside from food, you also need water. Definitely don't down half a gallon before you hit the gym because too much water can cause cramping, but make sure you sip a short glass of H2O while enjoying your small snack.
- Not laying your outfit: You don't have oodles of time in the morning, so don't take away from your exercise time by scrambling to find your missing sock. Plan your outfit before you go to bed so you can just slip it on and go.
- Not getting enough sleep: Exercise is very important, but your body equally needs adequate rest - you can't stay up till midnight and expect to feel bright and perky for a 5:30 a.m. workout. Hit the hay early enough so you'll get at least seven to eight hours of sleep before your alarm goes off.
- Scheduling a boring workout: If you're not that psyched to run on the elliptical, then you're more apt to miss your morning workout. Plan something exciting like a power yoga class with your favorite instructor or meet a buddy for a bike ride in the woods. Make the workout so enticing that you're not tempted to skip out.
- Not warming up: Since you barely woke up, it's even more important to take a few minutes to warm up before starting your real workout. Brisk walking, jogging up and down stairs, or doing this active warmup will not only warm up your muscles, but they'll also get blood flowing to wake up your brain, which can reduce morning fogginess that could result in an injury. Save the stretching for after the workout when your muscles are warm.
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24 Vegan Breakfast Recipes That Will Fuel Your Day
If you're vegan - or just looking for healthier recipes - but all you think of when it comes to breakfast is eggs, bacon, and yogurt, we've got just the inspiration you need for delicious and healthy breakfast recipes completely free of dairy and meat. From protein-packed smoothies to fiber-rich oats with fresh fruit, these many options will allow you to stick to your goals while still enjoying a hearty meal first thing in the morning.
- Additional reporting by Lizzie Fuhr and Jenny Sugar
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Summer Sports That Will Challenge Your Muscles and Torch Serious Calories
- Summer sports that'll challenge your muscles and torch serious calories - Fitness
- You'll never skip a workout again with this trick - Real Simple
- The only fitness app researchers say really works - Shape
- If you love a challenge then you'll want to try this up-and-coming activity - Self
- The worst fat that you're probably eating - Health
- Make your weekend workout count with this back challenge - Women's Health
- Cut carbs and calories in half with fresh zucchini noodles - Cooking Light
- Quick and easy breakfast ideas that are packed with veggies - Greatist
- Save dollars with this at-home Chipotle guac recipe - POPSUGAR Food
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A Woman Got Her Period the Night Before a Marathon and Decided to Bleed Freely
Kiran Gandhi is making headlines for an inspiring, empowering reason. She not only crossed the finish line at the London Marathon, but she also did it after making a bold choice: to run while on her period and to bleed freely. The 26-year-old, who recently got her MBA from Harvard Business School and toured with Grammy-nominated artist MIA as a drummer, got her period the night before the marathon, a day for which she had been training for a year. Imagining running 26.2 miles with "a wad of cotton material wedged between my legs" wasn't sitting right with her - it "just seemed so absurd." Kiran explains it all in a piece she wrote entitled "Going With the Flow: Blood and Sisterhood at the London Marathon."
But then I thought . . . If there's one person society can't eff with, it's a marathon runner. You can't tell a marathoner to clean themselves up, or to prioritize the comfort of others. On the marathon course, I could choose whether or not I wanted to participate in this norm of shaming.
I decided to just take some midol, hope I wouldn't cramp, bleed freely and just run. A marathon in itself is a centuries old symbolic act. Why not use it as a means to draw light to my sisters who don't have access to tampons and, despite cramping and pain, hide it away like it doesn't exist?
So that's exactly what she did, and we couldn't applaud her more for it. Kiran wants to use her widely circulated story to send a positive message to other women and to inspire a global conversation about the stigma surrounding women's menstrual cycles, especially for women in other countries who don't have the same access to materials as we do. Ahead, see photos from the marathon and read what Kiran has to say about the experience in her own words.
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15 Amazing Disney Memes For Fit Folks
Think that your obsession with Disney and passion for the gym only go together in your dreams? Guess again. All these hysterical Disney memes offer the perfect dose of funny fitness for your afternoon. You'll be inspired to hit the gym after scrolling through this Internet gold!
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Why Peeing in The Shower Will Make Your Sex Life Way Hotter
Is this tip from YourTango the secret to a better sex life?
Generally we, as humans, are advised to only pee in a toilet. If you live in California, you're advised to pee in the toilet but not to flush. We're in a drought, so we're supposed to follow the "if it's yellow let it mellow" rule. And while they might not admit it, most people pee in the shower, even Kelly Clarkson.
But now, Gwyneth Paltrow's lifestyle publication Goop isn't only admitting to peeing in the shower - they're advising it! And it all has to do with strengthening your pelvic floor muscles, and, ultimately, having better sex.
Your pelvic floor muscles are the layer of muscles that support the pelvic organs and span the bottom of the pelvis. They stretch like a muscular sling and go from the tail bone to the pubic bone.
The pelvic floor muscles give support to the organs (bladder, uterus, and bowel) that lie on it; they also support the baby during pregnancy, working with the abdominal and back muscles to support the spine. And on top of all that, the squeezing of the pelvic floor adds to sexual sensation and arousal.
Pelvic floor problems can happen when the muscles are stretched, weakened, or too tight. Some people have weak pelvic floor muscles from an early age, while others become aware of problems after certain life stages such as pregnancy, childbirth, or menopause.
If you have pelvic floor problems, you might have to pee all the time, or pee when you sneeze, laugh, cough, or exercise, have pain in your pelvis, or have painful sex or a vaginal prolapse (a dragging sensation).
One of the ways you can improve your pelvic floor according to Goop is to pee in the shower.
They suggest, "Try peeing in the shower squatting down. When you squat to pee as opposed to sitting up straight on the toilet, you automatically engage your pelvic floor and it naturally stretches and tones."
The sexual benefits to a properly stretched and toned pelvic wall include an increase in the strength and awareness of sexual sensation, a reduction of vaginal and pelvic pain during sex, and even help with lubrication.
In other words, peeing in the shower can lead to mind-blowing orgasms.
So go ahead and pee, but be sure to squat down when you're doing it - you'll want to get all the benefits.
More from YourTango:
- What Your Sleeping Position Says About Your Relationship
- 6 Important Ways to Model a Healthy Lifestyle For Your Kids
- If You Have This Lucky Gene, You'll Live Longer Than Most People
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7 Healthy Trader Joe's Copycat Recipes
We're huge fans of Trader Joe's ideas and options, but there are often ingredients we wish were left out of the mix. All seven of these copycat recipes are inspired by the classic Trader Joe's meals and snacks we love, only lightened up and more aligned with your healthy, clean-eating goals!
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Why You Should Load Up on Protein in the Morning
It's time to add another voice to the ongoing debate of whether or not breakfast is an absolute must when it comes to weight loss. While Marie Purvis might not be a household name - not yet, anyway! - if you use the Nike Training Club app (free), then you've probably worked out alongside her and know how effective she is at pushing the body. Not only is Marie a Nike Master Trainer, but she is also responsible for designing the sweat-inducing, full-body workouts you'll find on the app. Marie's breakfast mantra? "Thirty grams of protein within 30 minutes of waking up." While 30 grams sounds like a lot to manage in one sitting, Marie told us that starting the day like this is essential for weight loss, staying lean, and powering through the day.
Marie explains that while asleep, the body is in recovery mode and essentially fasting. Once we get up and start moving, we're running on empty. If the body isn't nourished quickly, Marie says, it starts holding onto fat and burning muscle instead, which is a less-than-ideal scenario whether you're trying to tone up or slim down. Muscle is essential for burning fat - the less you have, the slower your metabolism. In essence, your body's calorie-burning potential slows down, she says. And while no one can accuse Marie of being a carb-hater, she puts an emphasis on protein in the a.m., because it's what gives the body the boost of energy it needs to perform at its best. Marie also adds that giving the body a good dose of energy-sustaining protein in the morning helps stave off fatty cravings throughout the day. All in all, it adds up to an energized, leaner you.
If 30 grams of protein for breakfast seems unmanageable, take a cue from Marie's typical meal: a spinach and turkey sausage scramble (whole eggs and egg whites) served with some quinoa. For those times when you're on the go, Marie recommends a hard-boiled egg or two along with a protein-filled smoothie.
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Signs That Your Workouts Are Too Intense
Working out is supposed to improve your health, but occasionally you might experience some unpleasant and downright frightening side effects like dizziness, nausea, or blurry vision. To find out if these post-workout symptoms are dangerous, we turned to a board-certified physician for advice.
We've been getting many questions from readers regarding odd symptoms experienced during and immediately after exercise. One reader experienced nausea, vomiting, and dizziness while exercising, which made her feel like she was going to black out, and another reader went running in 90 degree temperatures and developed exhaustion, blurry vision, imbalance, and impaired hearing. I'm sure that there are other readers out there who have had similar feelings when working out (including me) and wondered what the causes could have been. Typically, it's hard to diagnose exactly what happened to each of these readers, but there are only so many common causes of these types of symptoms that are related to exercise. The most common causes of these types of symptoms include dehydration, low blood sugar levels, overexertion, and, quite possibly, heat exhaustion.
Whether you're doing high intensity workouts or just working up a sweat walking your dog, hydration is important. The definition of dehydration is when you lose more fluid than you take in, so the body does not having enough water and other fluids to carry out its normal functions. It's obvious that with any form of exercise, fluid will be lost from sweating; however, in moderate to intense physical activity, the fluid loss will be much greater. Symptoms of mild to moderate dehydration include: dry and sticky mouth, fatigue, thirst, decreased urine output, muscle weakness, headache, and dizziness. Symptoms of severe dehydration (which is a medical emergency) are: extreme thirst, irritability/confusion, dry mouth and mucous membranes, lack of sweating, little to no urination, sunken eyes, low blood pressure, rapid heartbeat, and possibly unconsciousness.
Dehydration is best treated with rehydration! Water is typically the best bet in terms of rehydrating, but sports drinks containing electrolytes and carbohydrates are also appropriate. One way to prevent dehydration is to anticipate fluid loss during exercise by consuming fluids prior, during, and after exercise. Speaking with your physician or a registered dietitian certified in sports nutrition can help you formulate an individualized plan for adequate sports hydration.
Often, exercise-induced nausea or light-headedness can be secondary to high-intensity workouts or overexertion. Pushing too hard or performing exercise that is at a pace higher than one's fitness level are common causes of overexertion leading to nausea or light-headedness. I know sometimes I've pushed it too hard at spinning class towards the end of class and I've literally felt like I was going to throw up in front of the whole class. While pushing yourself to reach higher levels of fitness is important for many people so they can reach their goals, you must be careful to slowly increase your level of fitness and reach your goals over time.
Another cause of the symptoms our readers have asked about is hypoglycemia. Hypoglycemia is a condition wherein the blood glucose (sugar) level is too low. Hypoglycemia occurs when your body's blood sugar is used up too quickly, glucose is released into the blood stream too slowly, or too much insulin is released into the bloodstream. Hypoglycemia is a common occurrence in people who have diabetes; however, it can happen to nondiabetics as well if not enough fuel (food) is consumed prior to exertion or exercise.
According to the University of Maryland Medical Center, symptoms of hypoglycemia include: headache, excessive sweating, blurred vision, dizziness, lack of coordination/imbalance, anxiety, mental confusion, heart palpitations, slurred speech, fatigue, and, more seriously, seizures or coma. People who exercise in the mornings without eating anything or not much at all are at high risk of developing hypoglycemia. Prior to exercise, eating either a small meal or a hearty snack containing lean protein, a small amount of healthy fat, and complex carbohydrates can help prevent hypoglycemia. It is important to treat hypoglycemia immediately, by consuming food high in carbohydrates/sugar such as orange juice or bread.
Hopefully, by understanding and knowing about the most common causes of nausea/vomiting, dizziness, and weakness secondary to exercise, you can help prevent them by taking good care to keep yourself well hydrated and well nourished! If you experience any of the symptoms that I've discussed above on a frequent basis, it would be prudent to see your primary care physician to discuss proper evaluation and treatment.
DrSugar posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.
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jeudi 13 août 2015
The Workout Rules That Will Change Your Body
It can be frustrating to feel like you are logging hours in the gym without seeing the efforts manifest on your body. What gives? You may be doing it wrong, says fitness trainer and healthy chef Katy Clark, a former contestant on Food Network Star. She shared with us her top tips for ramping up your workouts to see results; check out her advice below.
- Reassess your workout: It's time to ask yourself - are you really working out to make a change? A good workout will leave you feeling one of three ways, Katy says. "You need to be sweating, you need to be breathing heavy, or you need to be sore the next day," she advises. "If you didn't hit any of those three, it wasn't a good workout."
- Be consistent: Find something you like so you'll stick with it, Katy says. "Anything you do consistently is going to bring about change," she says. "Challenge yourself, grab a friend, but nonetheless, just get out there." If you think you're too busy to fit in a workout, Katy says to think of it this way: "One hour of your day is just four percent of your day. Everyone's got four percent of their day to get a workout in."
- Use weights: Katy believes the best results come from weight training with weights heavy enough to fatigue muscles at 10 reps. "Whatever weight you're bearing - if you're doing five pounds, if you're doing 10 pounds - if you're not tired by [rep] number 10, then you need to go a little bit heavier. If you are consistently doing that, you're going to see changes in your strength and in your muscle mass." An added bonus? "It's empowering when you are in that weight room and you're the chick rocking it," Katy says.
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Defy Gravity With This Butt-Lifting Move
Gravity happens. And it can affect your backside. But you can fight gravity and strengthen your glutes with the simple step-up. Celeb trainer Valerie Waters recommends this functional exercise "if you have a flat or droopy butt and you need to pick it up." The move combines the action of the lunge with stepping upward, like climbing stairs, to really target your butt and upper hamstrings. All you need for the move is a short bench, sturdy chair, or solid coffee table to step onto. We've broken down the move into three variations so you can find the version that works best for your level of fitness.
Beginner
Before you start, find a step, chair, or bench that when you place your foot on it, your knee bends to a 90-degree angle. The weight benches or plyo boxes are often the right height, but a dining room chair can work too for an at-home strength-training session.
- To start, place your entire left foot onto the bench or chair. Press through your left heel as you step onto the bench, bringing your right foot to meet your left so you are standing on the bench.
- Return to the starting position by stepping down with the left foot, then the right so both feet are on the floor.
- Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your right foot. Do three sets.
Intermediate
This is a toe-tap variation that will challenge your balance and work your glutes even more. This version works best with a shorter weight bench or a coffee table rather than a chair - prepare to feel the burn!
- Start by stepping onto the bench with your left foot.
- Straighten your left knee to stand on the bench while lifting your right leg so the hip and knee are both at 90-degree angles (shown in the photo above). Keeping your left foot still, bend your left knee as you lower your right foot to tap the floor with your right toes without putting your weight onto your right foot. This completes one rep. Press through your left heel as you straighten your left knee to stand on the box. Essentially, your left glute should be engaged for the entire set of reps. That's why it burns!
- Repeat for 15 reps on each leg. Do three sets.
Advanced
- Try the beginner variation explained above while holding dumbbells - starting with eight-pound weights in each hand and working up to 15-pound dumbbells. If you're ready for an extra challenge, try the toe-tap version.
- Repeat for 15 reps on each leg. Do three sets.
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This Treadmill Workout Will Probably Be the Most Intense 30 Minutes of Your Day
It didn't take much convincing to see why Sandra Bullock, Amanda Seyfried, and Kim Kardashian all flock to Barry's Bootcamp - 15 minutes into my first class, I was in love. The hourlong mix of high-intensity treadmill intervals and circuit training left me a sweaty mess, and I was already planning my next class on the way out of my first.
While nothing beats the full 60-minute class, the running segments are a workout on their own. For days when strength training isn't in the mix, we have a 30-minute treadmill workout from Barry's Bootcamp trainer Alycia Stevenin to give you a taste of what the class is like. You'll move through sections of intervals, hill work, and sprints, which will challenge both your endurance and speed. While the workout is meant to be done as a whole, you can easily pull out any section and repeat it four to five times if you'd prefer to focus on a specific area.
Ready to do this at the gym? Take our printable workout with you!
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Make the Most of High-Elevation Runs With These Tricks
- Make the most of high-elevation runs with these tricks - Women's Running
- How the size of your family can affect your health - Real Simple
- New technology that you'll want to replace your fitness tracker with - Shape
- 20 flavorful quinoa salads perfect for lunch or dinnertime sides - Cooking Light
- Yoga moves that will help alleviate a painful period - Self
- Tricks to making your workout a healthy and fun everyday habit - Health
- Swap these drinks out to drop pounds faster- Women's Health
- Make the most of Fall's signature veggies with these salads- POPSUGAR Food
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Is Butter Back? The Truth About Our Favorite Fat
If you're anything like us, then you too are waiting for the day when nutritionists confirm that butter is actually superhealthy for you. OK, maybe that's never going to happen, but there have been rumors that this well-loved fat is actually not as bad as you think. Thanks to our friends at Details, now we finally know whether or not butter is truly back.
Read enough health studies and you come to realize damn near every theory has one study proving one thing and another study proving the exact opposite. It's a cold, confusing world out there, and though science tries to make sense of it all, absolute truths and facts are hard to come by. That doesn't mean science is going to give up, though.
Consider the case of butter. For the past however many years, we've been drilled to think butter is bad. Butter is a saturated fat and heaps of research have found that saturated fats lead to heart disease. Plus, the molecules of saturated fats are packed closely together, meaning they store loads of energy. Translation: lots of calories, stay away. There isn't a set date when fat became the enemy, but some look to July of 1976 as a good starting point. Heart disease was becoming a problem and Senator George McGovern called a hearing that led to the first set of dietary guidelines for Americans. Fat became the enemy, carbs were good for you, and the food industry responded with countless fat-free offerings, from yogurt to muffins to pretzels and everything in between. The problem was, the fats had to be replaced with something, and refined carbohydrates and sugar stepped in to fill the void. By trying to cut down on fats and prevent heart disease, we loaded fat-free and nearly fat-free foods with carbs and sugar, people gobbled them up thinking they were healthy, and people got fatter, with spikes in diabetes and obesity following along for the ride.
Eventually, science began realizing the error of our ways. Studies started finding that unsaturated fats, especially polyunsaturated fatty acids found in foods like nuts, raised the "good" HDL cholesterol and lowered the "bad" LDL cholesterol. Saturated fats were found to raise both the "good" and "bad" cholesterol, making them not as healthy as polyunsaturated fats from nuts and vegetables but not as bad as trans-fats, which lowered "good" cholesterol and raised "bad" cholesterol. Unfortunately, the public and the U.S. dietary guidelines lagged behind science. The message was complicated, members of the media aren't scientists, and explaining all of the ins and outs was difficult, especially for people who didn't fully understand it all themselves. Fat was still the enemy. People kept gobbling up foods high in sugar and refined carbs but low in fat, and our waistlines got larger.
Then, last year, an Annals of Internal Medicine study came out and created a huge commotion. Using metadata analysis (a statistically powerful technique for revealing overarching trends from many individual studies), researchers explored more than 70 studies and investigated the comparative impact saturated fats (butter, cheese, meat) and unsaturated fats (fish, nuts, vegetable oils) had on heart disease. The conclusion was unconventional - and direct: "Current evidence does not clearly support guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats." The media rushed to cover it, people read it, and butter was back, baby!
But, the study was flawed. Researchers mixed up the results of certain studies, for instance claiming a study showed omega-3 fats, an unsaturated fat, had no significant effects in reducing heart disease when in fact, the study showed it did. Researchers also whiffed on two important studies of omega-6 fatty acids. Scientists understood this, but by the time all the flaws and problems were revealed, the media's message was out, and there was no going back.
So where does that leave butter?
The answer was never going to be cut and dry. First, let's get this out of the way: Polyunsaturated fats are widely accepted in the science community as reducing the risk of heart disease. Second, replacing saturated fats with refined carbohydrates and sugar will not reduce your risk of heart disease. Third, vegetable oils like olive oil and soybean oil are considered good for you. So are nuts. Lastly, omega-3 and omega-6 fatty acids are extremely important (from building healthy cells to helping brain and nerve functions) and fish, nuts, seeds, and vegetable oils will help you get enough of these fatty acids.
Back to butter. Dariush Mozaffarian, dean of the Friedman School of Nutrition at Tufts University and a coauthor of the 2014 metadata-analysis study, believes that eating less fat, and saturated fat in particular, is less important than what you replace the fats with.
"Although saturated fat content is unhelpful for judging foods, people should prioritize those foods that we know improve health, and butter is not one of them."
Walter Willett, chair of the Harvard School of Public Health, agrees:
"Butter is not back. Long-term health will be better with olive and other oils."
In the end, scientists and nutritionists seems to agree on this: Eating less fat, and saturated fat in particular, isn't as important as how you're replacing these fats. In addition, changing our understanding of diets from a nutrient-based approach to a food-based approach may be the best option going forward. So, butter doesn't seem to be back, but don't be afraid of it, either. The question may be black and white, but the answer is somewhere in between. A shade of gray, we guess, but definitely not 50 shades. Definitely. Not.
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How Working Out Is Better Than Therapy
Having a bad day? Heading out for a run or fitness class is sure to flip your mood around, but exercise can also change your outlook and give your life deeper meaning. Here are 16 quotes that illustrate how working out can teach you life's most important lessons.
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A Quick Full-Body Workout - No Equipment, No Excuses
This quick, full-body workout will help you stay fit no matter where you are. With no equipment needed to work your entire body, there really are no excuses. Plus, it's short! This workout, including warmup and cooldown, takes between 20 and 30 minutes. It all depends on how much rest time you take between circuits.
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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This May Be the Best Advice For New Runners
If you've always wanted to run but don't know where to start, everything from words of encouragement from a fellow runner on the track to knowing that runners come in all shapes and sizes can help motivate you to stick with it at the beginning, when running a mile can seem unimaginable. But many times, finding the courage and motivation to stick with it can still be an uphill battle. So we asked Erica Schenk, who provided serious motivation for real girls and new runners everywhere as the plus-size cover model for the August 2015 issue of Women's Running, for her best advice for anyone who needs a little extra push at the beginning of their running routine.
As a decade-long runner, Erica has some sound tips for beginners: "Start off with a friend, either a veteran to running or a friend who is a newbie too," she says, and also stresses the importance of proper hydration and a pre-workout snack to help set you up for success (her pro move: add a drop of peppermint oil into your water bottle to help you feel refreshed while you're on your run). But we think Erica's best advice for anyone who thinks their size is holding them back may be something you can do from your desk or couch: "Google 'Olympic plus-size athletes,'" she suggests. "They come in all shapes and sizes. Yes they can do incredible things slightly out of reach for a lot of us but it proves that you can be an incredible athlete and plus size." Instead of worrying about what people may think of your new hobby, "if running makes you feel happy and healthy, don't let culture hold you back," she says.
Related: 1 Woman's Perfect Response to a Man Who Yelled Fat Jokes While She Ran
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Trust Us, This Weight-Loss Tip Is Actually Doable
Before trainer Kit Rich became a Pilates instructor to the stars (and healthy-lifestyle ambassador for brands like Lucy), she was just a woman trying yet another crazy, extreme, or unhealthy diet in order to lose weight. "I tried everything," she recently told us, adding that she also suffered from eating disorders and body dysmorphia. "I was desperate to lose weight. So I would do, like what most women do, those freaking crazy juice diets. I would do all these extreme things, but it always brought me back to the other extreme."
After years of yo-yo dieting, Kit finally hit on her problem: she was working out in a way that wasn't sustainable. Her solution was one that helped her lose 30 pounds and one that she still shares with her students today, whether she's teaching a private class in LA or going on tour with a musician client. Her tip? Make it manageable. Specifically, Kit says that her mantra of "three miles or 30 minutes, every day" is what helped her finally break free from weight fluctuations and keep the pounds off for good. As in: run, walk, or hike your way to three miles a day, or do a 30-minute workout instead. "I really do believe wholeheartedly that the middle road is the way to go," she says. "Anything extreme is not long-lasting."
As a former athlete, this manageable mantra helped keep Kit from burning out on her workouts when she was trying to lose weight. "I come from a background of injury, and I had knee surgery, so you can't tell me to go and take some crazy bootcamp class," she says. "Because my knee will start to hurt, and then what's going to start to happen, I'm going to freak out that I won't be able to do that for the rest of my life." Instead, just telling yourself to do something little every day can help you get a hold of your health and your weight-loss goals. "Women need to feel empowered," she says. "They need to feel like what they're doing is something that they somewhat enjoy and that they can have a grip on. And that's why I believe in this three or 30 rule."
Inspired by Kit's message? Check out all our 30-minute workouts here!
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Bake-Ahead Breakfasts For Weight-Loss Success
A well-balanced, healthy breakfast may be what you plan on eating, but one too many snooze buttons later and you're rushing out the door and grabbing a cafe muffin on the way to work. Stop the weight-loss sabotage by taking time during the weekend to bake a big batch of healthier, lower-calorie, and lower-fat options that you can grab as you head out the door. These breakfast batches are just what you need.
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This Woman Wrote an Open Letter to the Man Who Called Her Fat
Pro tip: don't call someone fat ever, but especially if that person is minding their own business while jogging. After a Lindsey Swift was criticized by a man who yelled "fat jokes" while she was on a run, she took to Facebook to give him the response he deserves.
"I can see why comments like these might put a person less confident than me off from running, and that is shameful. Everyone starts somewhere," she wrote. Preach, Lindsey. Read her entire letter for yourself:
An open letter to the idiot who thought it was ok to heckle me with fat jokes on my run yesterday,Your comment was a...
Posted by Lindsey Swift on Friday, August 7, 2015
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Whether You Want to Lose Weight or Fight a Cold, We've Got the Smoothie For You
A smoothie is a convenient meal or snack option anytime - just throw your ingredients in a blender, pour into a glass, and enjoy. Even better: the ingredient possibilities for shakes and smoothies are endless. We should know; we're always in the kitchen creating and re-creating our favorite healthy smoothie recipes. Keep reading to see which healthy smoothies we've been blending up lately!
- Additional reporting by Lizzie Fuhr, Michele Foley, and Jenny Sugar
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mercredi 12 août 2015
Here's What Happens When You Go Off Birth Control
Between reports of health complications and more women thinking about IUDs, you might be considering a break from birth control pills. If you're concerned about what this change will do to your body, here's some information and advice from a board-certified physician who practices in southern California.
Dear Doctor,
I have been taking birth control pills for 10 years and things have shifted in my personal life and I no longer need to worry about getting pregnant. I want to go off this pill but am worried what will happen to my body and my cycle. Can you tell me what I should expect when I stop taking the pill? Will I gain weight? Will I break out? Will my period be just awful? Also, how long will it take for my hormone levels to return to normal?
- No More Pill For Me
Let me take off my lady doctor cap for a moment and share with all of you that I went through this very same issue last year. After years on the pill, I stopped taking it and will give both some professional and personal advice on this matter with you.
To begin, the birth control pill works by preventing ovulation. Once you stop taking the pill, the hormones are out of your body quickly, usually within a couple of days (this is why women who miss a couple days of pills on birth control have a chance of ovulating and getting pregnant!). Another important point to make is that it does not matter how long you were on the pill, from 10 weeks to 10 months to more than 15 years, your body will still be rid of the hormones within a couple of days!
Once the hormones are out of your system, your body will begin to start producing hormones to initiate menstrual cycles. Some women will begin to ovulate in a couple of weeks, whereas it may take several months for other women to begin to ovulate. Generally speaking, your body should be back to "normal menstruation mode" within two to three months after stopping the pill. It is important to emphasize that if you had problems with ovulation prior to starting the pill, you may continue to have irregular ovulation/periods after stopping the pill. Most women with normal ovulation/periods prior to starting the pill will continue to have normal ovulation/periods after stopping the pill. But some women who had regular periods prior to starting the pill may have irregular ovulation after stopping the pill. The key point here is that everyone's experience with ovulation/periods after stopping the pill is different!
There is a condition called post-pill amenorrhea (or lack of menstruation) that can occur after stopping the birth control pill. According to the Mayo Clinic, the reason for lack of menstruation in these women is that the body is just taking longer to produce the hormones necessary for ovulation and menstruation. If you still haven't had a period after three months, they recommend taking a pregnancy test. It would be prudent to also schedule an appointment with either your primary care physician or gynecologist for evaluation. Some women never get a period after they stop taking the pill because they ovulate and conceive right away after the discontinuation. If you do not want to become pregnant, use another form of contraception such as condoms or a diaphragm.
Many women take certain birth control pills to regulate their acne. Once you stop using birth control, you may notice an increase in acne on your face or on other parts of your body. When your body's hormone levels regulate again, the acne can subside in some cases. As far as weight fluctuation is concerned, it has been shown that birth control pills that are higher in estrogen may cause weight gain and water retention. Therefore, your body may adjust after stopping the pill and some weight loss may occur due to a decrease in water retention. Again, each woman's experience may be different. Case in point, I did gain some weight after I stopped the pill, but it may have been because of other factors due to the stress of trying to conceive, which is why I stopped taking the pill. Many birth control pills are designed especially to help treat exaggerated premenstrual syndromes or, in certain women, premenstrual dysphoric disorder. Thus, some women will notice increased breast tenderness and other premenstrual symptoms such as nausea, headaches, and fluctuating emotions.
I'll finish by telling you more about my experience with stopping birth control. I had regular menstrual cycles before I started the pill, but this was not the case after I stopped the pill. It took approximately two months to get my first period off the pill, and they were very irregular after that (ranging from five weeks to 12 weeks between periods). After seeking consultation with my gynecologist after one year of irregular cycles, I was diagnosed with oligo-ovulation, which basically means I ovulate very infrequently. They could not find any medical cause for this problem after an extensive workup. At first, I felt like something was wrong with me or that I had done something in my lifetime to cause this. But I now realize I am not alone and that there are many women out there going through the same problems I am going through! Hopefully, if any of my readers are going through the same problem as me, they can feel better knowing that there are many women out there (including myself) that are going through it as well!
DrSugar posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.
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The 39 Trader Joe's Items You Need in Your Life
The following post was originally featured on Fit Bottomed Girls and written by Jenn, who is part of POPSUGAR Select Fitness.
We're big-time TJ's fans. Like, big time big time. And, with our Trader Joe's super-fan status, we like to consider ourselves a bit of an expert on what to buy there. But, if there's anything we've learned since the site started, sharing is caring. And the best thing to share, when it comes to food, is what's good! So, in order to compile the ultimate list of what to buy at Trader Joe's, we put our fit foodie heads together and then reached out to you on social media for your favorite things to buy there. The result is pretty epic.
What to Buy at Trader Joe's
- Organic arugula
- Organic chopped kale
- Beets
- Smoked salmon
- Nuts of any and all kinds, but especially the single-serving packages of almonds
- Nut butters, also of all kinds!
- Creamy polenta with spinach and carrots
- Popcorn (really, any kind of it)
- Cilantro and chive yogurt dip
- Veggie and flaxseed chips
- Sweet basil pesto sausage
- Young, fresh turkey at Thanksgiving
- Coconut oil
- Coconut oil spray
- Almond meal
- Balsamic vinegar
- Dark chocolate - all of it
- 100% Jamaica Blue Mountain Coffee
- Canned beans (no additives or other ingredients!)
- Brussels sprouts
- Balsamic glaze
- Hard-boiled eggs
- Goat cheese
- Spelt risotto
- Frozen brown rice
- Light coconut milk
- Wine (all of the wine, but especially this wine)
- Arrabbiata sauce
- Apple cider vinegar
- Pomegranate white tea
- Frozen seafood medley
- Steamed lentils
- Mahi-mahi
- Greek yogurt
- Almond milk
- Hearts of palm (in the jar)
- Organic tomato and roasted red pepper soup
- Sea salt and turbinado sugar dark chocolate almonds
- Frozen naan
To learn more about these picks, check out the post on Fit Bottomed Girls.
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You're Going to Want 1 of Ronda Rousey's "Do-Nothing B*tch" T-Shirts
Remember when there was anyone more badass than Ronda Rousey? Me neither.
We've been a fan of hers since the beginning, but our admiration for her has amplified even more lately. First, Ronda KO'd her sh*t-talking opponent in 34 seconds at the UFC 190 bantamweight championship, and then she gave us the body-image quote of our dreams, which is quickly becoming a mantra for women everywhere. To summarize, Ronda could not possibly care less about what you think of her "masculine" body, and she's confident as hell, as she should be. "There's not a single muscle on my body that isn't for a purpose, because I'm not a do-nothing b*tch."
Now, you can rock her quote on a t-shirt of your own. The best part? She's selling the shirts for charity. A portion of the proceeds of the DNB shirts will go to Didi Hirsch "for their work in mental health services and for women with body image issues."
Check out my first ever limited edition shirt! Don't be a #DNBhttp://t.co/YCZuFVhRD7 http://pic.twitter.com/SASb2vHjl9
— Ronda Rousey (@RondaRousey) August 6, 2015
You can buy the shirt here for $25, but hurry! They're only selling for a limited time, and thousands have already been sold. We can't wait to rock these in the gym.
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The Easiest Way to Prevent Overeating
Health coach, personal trainer, and Break the Weight founder Ricki Friedman has seen one technique work again and again when it comes to her clients who struggle with healthy digestion, portion control, and overeating. She tells them to take a walk.
Taking a walk may sound easy enough when you're eating solo, but Ricki tells her clients who overeat to make a point to get up for a walk even when they're eating with friends. I can't even count the number of times I've cleaned my plate, stood up after paying the check, and realized I was uncomfortably stuffed. Ricki's rule? "If you have been sitting down for more than 30 minutes during a meal, get up and remove yourself." Going for a short walk outside or around the restaurant midmeal will allow you to step away from the social aspect of dining and check in with what your body really needs. When you head back to the table, you have a clear mind about whether you're still hungry or whether it's time to package up your leftovers for tomorrow.
This is way easier said than done for those (like me) who struggle with emotional eating. If you can relate and continue to have a tough time terminating your membership from the clean-plate club, take Ricki's other piece of advice and ask yourself, "What would happen if I just sat the rest of the meal and didn't eat? Would it still be enjoyable?" And if the food is the only fun part about your experience, it might be time to find some new brunch or dinner dates.
If digestion is an issue, Ricki suggests immediately going on a two- to five-minute stroll once you're done eating. Your body is always working to digest food, your metabolism is always running, and continuing to sit after a meal, planned snack, or unexpected indulgence only holds your body back from functioning at its top potential. Not only will this new habit support your digestive system, but a short walk also burns extra calories, prevents mindless snacking, and offers a welcome boost of energy - a very different experience than moving from the table to the couch, turning on the TV, and opening up the fridge or pantry an hour later.
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A Day in the Life of a Bikini Competitor
The behind-the-scenes effort it takes to become a bikini competitor is insanely hard and takes more willpower than just choosing a salad over fries to go with your burger. I spoke with Taylor Chapman, an ACE-certified personal trainer, who has four competitions under her sequined bikini bottoms, and she shared just what it takes to hit the stage in heels, a skimpy two-piece, and a spray tan.
Preparing for a competition takes about three to five months, depending on how in shape you are. Taylor says if you're already in good shape, working out three to five times per week, it should take about 12 weeks. If you're not, you're looking more at 20 weeks. "You also want to be sure to allow enough time to lose the weight in a healthy manner, aiming to lose at most two pounds per week."
Strict doesn't even begin to describe her meal and workout plan. Take a look at what she eats in a day. If it's not on the list, it's off-limits. She admits, "I would dream about Mexican food pretty much every night, and I watched the Food Network religiously!"
Meal Plan
Meal 1: 7:00 a.m.
1/2 cup oatmeal
3 egg whites, 1 egg
Meal 2: 9:30 a.m.
Pro Whey 30 protein shake made with water (30g protein, 5g carbs, and 1g fat)
Meal 3: 12:00 p.m.
6 oz. grilled chicken
Large salad
2 tbsp. light dressing
Meal 4: 3:00 p.m.
Dannon Light and Fit Greek Yogurt
1/4 cup almonds
Meal 5: 5:00 p.m.
Protein shake
Meal 6: 7:30 p.m.
6 oz. chicken/tilapia/shrimp or 4 oz. lean ground beef
1 cup veggies
1/4 cup brown rice or 3 oz. sweet potatoes
Meal 7: 10:00 p.m.
1 flavored rice cake
Total daily calories: 1,100 to 1,200
Workout Schedule
For the first eight weeks of competition prep, she does 45-minute cardio sessions five times a week. For the last month, she steps it up to 60-minute cardio sessions, seven days a week. She says, "I got so tired of cardio that I had to mix up the exercise I did every 20 minutes." Example: 20 minutes stair stepper, 20 minutes arch trainer, 20 minutes treadmill. Actually, for best results, Taylor recommends interval training to keep your muscles guessing and to avoid overuse injury. As far as weights go, she trained five days a week. "You should build your plan based on muscle groups that need the most work. My typical week is as follows:"
Monday: Cardio, legs, and abs
Tuesday: Cardio, shoulders, and abs
Wednesday: Cardio, chest, and triceps
Thursday: Cardio, back, and biceps
Friday: Cardio, legs, and abs
Saturday: Cardio and abs
Sunday: Cardio and abs
Some competitors split workouts up, doing twice in one day, but Taylor preferred getting it all done at once. She admitted that in the last month, having no rest days was killer, so she'd do double cardio on Saturdays (one hour elliptical, then one hour soccer or tennis to mix things up) just so she could rest on Sunday.
Training for a bikini competition is no joke. The before-and-after pics are so impressive, to see what's possible with hard work and perseverance. But it becomes your only focus. "I hated that I basically had no life for three months. I lived in the gym and out of Tupperware containers," Taylor said. "You miss out on a lot of outings and events while competing because it can be very tempting to go out with your friends and not partake in eating or drinking. But in the end, it's worth it when you reach your goals."
Another tidbit you'll appreciate hearing is that this perfect body she achieved, with only 12-percent body fat, could only be maintained for that one day of competition. You can't possibly eat so strictly and work out that much all the time. Her off-season body was much healthier (pictured above), but she had to deal with nasty comments like, "Wow, so I guess you're done with the whole competing thing, huh?" It takes a very secure and strong person to brush those comments aside, and Taylor admits that competing never made her feel so insecure. But she also said, "This was one of the most challenging tasks I have ever done in my life and I learned the art of willpower and determination. I learned that I can truly do anything I put my mind to."
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Low-Carb Dinner Recipes You'll Want to Add to Your Rotation
Cutting back on carbs doesn't mean you have to give up meals that you'll actually crave - there are more dinner options out there than pasta! These 26 recipes are healthy, are packed with flavor, and range between 5 and 26 grams of carbs per serving. Sometimes you just need to get a little creative with your typical preparations - like substituting carb-heavy pizza crust with roasted eggplant or cauliflower. You'll want to add these recipes to your dinner rotation immediately.
- Additional reporting by Lizzie Fuhr and Leta Shy
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9 Healthy Changes That Burn More Fat
Ready to boost your body's metabolism and burn more fat? There's no reason to go overboard with any crazy supplements, but there are plenty of easy, healthy ways you can support your goals all day long. From your morning routine to your before-bed rituals, practice these tips to start seeing results.
- Additional reporting by Leta Shy
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This 7-Minute Workout Targets Belly Fat
Get the printable version of this seven-minute HIIT workout here!
When it comes to high-intensity interval training (HIIT), the pros definitely outweigh the cons. While it may feel unpleasant to push your body to go faster and harder for that short time period, the rewards are worth it: HIIT helps you blast more belly fat, save time, and burn way more calories (even after your workout is long over) than a lower-intensity workout alone. A recent study published in the American College of Sports Medicine's Health and Fitness Journal found that a few minutes of training at almost your max can accomplish all of this in way less time than a traditional workout. How much less? Try just seven minutes total. The ACSM's interval workout consists of 12 exercises, which should be done at an intensity of eight on a scale of 10; each exercise lasts 30 seconds, with a 10-second rest in between. Repeat the circuit if you'd like a longer workout. Keeping the intensity up - and the rest periods short - is key, so keep reading to learn the moves and then get going! You'll need a mat and a chair or bench.
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A Surprising Habit That Could Be Forcing You to Overeat
- Happy hour might be your downfall - but not in the way you think - Self
- Use this 12-minute workout to determine your endurance - Greatist
- The right cross-training activity to help you crush your fitness goals - Shape
- One simple trick to get you up and exercising regularly - Real Simple
- An argument for constantly switching up your fitness routine - Women's Health
- Coca-Cola is funding a nonprofit group that argues weight-conscious Americans should pay less attention to their diet - Health
- Build a better and healthier sandwich with these 6 tips - Cooking Light
- Take your workout to the park with this playground routine - Fitness
- 11 documentaries you need to watch on Netflix tonight - POPSUGAR Entertainment
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The Butt-Lifting Exercise You Need to Try
Our friends at Self explaing how adding weights to this simple floor exercise gets you an even better butt lift.
Give your cheeks some attention-and give squats a rest-with this butt-sculpting move, the Weighted Donkey Kick, from Los Angeles-based trainer Astrid Swan.
The exercise is part of the Butt and Back Mega Burner workout from the brand-new, seven-day Best Bodies Challenge. Here's how to do it: Start on all fours with hands under shoulders, knees below hips. Bend left leg to 90 degrees and place one weight (start with 3- to 5-lbs.) behind left knee. Squeeze left leg to hold weight in place and kick left leg up into the air, then bring knee under hips. That's 1 rep-watch Astrid demonstrate how to perform the exercise in the GIF below. Do as many reps as possible in 90 seconds; then switch sides.
Score the rest of the routine (plus six additional total-body sculpting and fat-burning workouts and recipes) here. Anyone else thinking about their "before and after" belfies?
More from Self.com:
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Start Strength Training With Our Beginner Circuit Workout
If the thought of strength training makes you squeamish but you're ready to build some muscle, we have a plan for you. This beginner circuit workout will teach you basic exercises while toning you all over. Grab a set of dumbbells (we recommend 5 to 10 pounds) and get at it. If you don't have weights, you can use soup cans or full water bottles - seriously.
Directions: warm up with light cardio for five minutes (see our suggestions on the next slide), then repeat each three-exercise circuit two to three times, resting for 60 seconds between circuits as needed.
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The Best Cardio Music For Summer 2015
Quality music makes or breaks my workout. It doesn't matter how committed I am to my goals or how prepared I am for my class or run; if my music is off, the sweat session is subpar. If you can relate and are in need of a music refresh, this playlist is just for you. All you need to do is plug in and get moving - full of songs currently topping the pop charts, this playlist takes care of the rest. Subscribe to the Spotify playlist, and check out the full list of tracks below.
- "Be Together" - Major Lazer, Wild Belle
- "Runaway (U & I)" - Galantis
- "Hey Mama" - David Guetta, Bebe Rexha, Nicki Minaj, Afrojack
- "Rock It Out" - Crush Effect
- "She Came to Give It to You" - Usher, Nicki Minaj
- "Waiting For Love" - Avicii
- "Lean On" - Major Lazer
- "Queen of Peace" - Florence + The Machine
- "Verge" - Owl City, Aloe Blacc
- "Emergency" - Icona Pop
- "American Oxygen" - Rihanna
- "Break Free" - Ariana Grande, Zedd
- "Often (Kygo Remix)" - The Weeknd
- "21" - Hunter Hayes
- "The Night Is Still Young" - Nicki Minaj
- "The Handler" - Muse
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10 Ways to Recover After Your Workout - Fast
Trust us, we love to brag about our DOMs - the mark of a good workout! - but wincing in pain every time we sit down at our desks gets old fast. Luckily, we have an arsenal of workout recovery products that we love for relieving pain and preventing injuries. Check out our favorite tried-and-true post-workout products here.
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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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15 Healthy Sandwich Ideas That Make Lunchtime Special
Whether it's you or a little one heading back to school or you just need to change up a stale lunchtime routine, a sandwich is the perfect place to start. Something as simple as two pieces of bread leaves room for an indefinite amount of stacked creations. And when done the right way, it makes for a filling, healthy, and nutrient-rich option. Let the brown-bagging begin.
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Is the New Diet Pepsi Safer to Drink?
Consumers demanded it, and Pepsi listened. The company announced earlier this Spring that it would stop using the artificial sweetener aspartame in all its Diet Pepsi products - and those drinks should be on shelves next week, a bit earlier than expected.
The newly formulated Diet Pepsi products (including Diet Pepsi Wild Cherry, Diet Pepsi, and Caffeine Free Diet Pepsi) are being specifically marketed as "aspartame-free." Instead of the maligned sweetener, the new diet sodas contain a mix of the artificial sweeteners sucralose and acesulfame potassium, also called ace-k.
Many consumers have demanded that soda companies stop using aspartame (also known as Equal, NutraSweet, or AminoSweet) in their products because of potential side effects like cancer or dizziness and other neurological problems, and Pepsi is the first beverage company to ditch the sweetener from its diet sodas. But while sucralose is generally regarded as a safer sweetener, the consumer advocacy group Center For Science in the Public Interest notes that ace-k is poorly tested and may also pose a cancer risk, and therefore consumers should avoid this sweetener as well. The bottom line? Between possible increased risk of diseases as well as weight gain and accelerated aging, there's just no good reason to keep up a diet soda habit.
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mardi 11 août 2015
Ciara Tells Shape Magazine How She Lost 60 Pounds in 4 Months After Giving Birth
Ciara is the lucky cover star of Shape magazine's September issue, and she's looking absolutely incredible. The 29-year-old mom of 1-year-old Future, who is too cute to handle, opens up about her diet mantra and the workout regimen that got rid of 60 pounds of baby weight in just four months (hint: it's intense!). In fact, Ciara revealed that she works out with the same trainer as Khloé Kardashian, Gunnar Peterson, so it's no surprise that she whipped herself into shape so quickly. But, like everyone, the singer isn't afraid to treat herself or take a break. Keep reading to see what she has to say about boxing, pasta, success, and more.
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Is There a Link Between Eating Carbs and Feeling Depressed?
- New research shows that eating too much highly processed food might raise your risk of depression - Health
- Spicy food is really good for you, and here's why - Real Simple
- The butt-lifting move you need to add to your gym routine - Self
- 11 supersimple dinner swaps that will get you on your way to losing weight - Women's Health
- Your no-fail guide to finding the best workout clothes for your body - Shape
- Delicious lentil recipes that will get you ready for Fall - Cooking Light
- 5 so-called superfoods that might not be so super after all - YourTango
- 20+ delectable no-cook dinners - POPSUGAR Food
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How to Save 100+ Calories at Every Single Meal
Cutting calories doesn't have be a confusing battle. Whether it's morning, noon, or night, these helpful swaps will make a big difference in your total calorie count for the day. It might be difficult at first, but with time you'll find that these switches feel like second nature. Make one at every meal, and you'll be saving over well over 400 calories a day!
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Blast Fat, Build Strength: 60-Minute Calorie Meltdown
Burn 60 - Reese Witherspoon's a fan, and it shows. By combining high-intensity intervals on the treadmill with serious strength work, this 60-minute class targets every muscle group in the body while never letting the heart rate drop. Hard? Yes. Fun? Totally.
Unfortunately, to get to an actual class, you need to be in LA. Luckily, Burn 60 trainers Michelle Lovitt and Anna Renderer made it easy for us. They simplified the studio workout just a tad, developing a perfect routine that can be used anywhere. Whether you take it to the gym, with you on your next business trip, or adapt it to an outdoor run, you'll be OK to sweat and bid farewell to hundreds - and hundreds - of calories! Let this be the perfect start to your weekend.
You'll begin the workout with the cardio section before moving on to strength, then repeat for a total of three times.
Cardio
Determine your fitness level (walk, run, or jog) and repeat the three-minute cycle a total of three times. Adjust speeds as necessary, but keep in mind that the fast section of the workout should feel like you are at your max capacity, and the easy speed should still keep the heart rate elevated. After running through the cycle three times, end with a one-minute cooldown at the speed of your easy pace. Total minutes performed: 10. Then quickly move on to the strength section!
Walkers
- One minute easy (speed 3.5)
- One minute moderate (speed 4.0)
- One minute fast (speed 4.5)
Joggers
- One minute easy (speed 4.5-5.0)
- One minute moderate (speed 5.5-6.5)
- One minute fast (speed 7.0-8.0)
Runners
- One minute easy (speed 6.0-7.0)
- One minute moderate (speed 7.5-8.5)
- One minute fast (speed 9.0-10.0)
Strength
Keeping the heart rate elevated will help build endurance and increase calorie burn. This circuit aims to do that while also working every muscle group of the body. Repeat the below strength-training circuit twice for a total of 10 minutes.
| Exercise | Reps | Notes and Tips |
|---|---|---|
| Side Plank Leg Lift | 10 reps on each side | Keep your waist up and lifted. |
| Jump Squats | 20 reps | Use your whole foot to jump, not just your toes. |
| Triceps Dips | 15 reps | If you don't have a bench, do them on the ground. |
| Burpees | 10 reps | If needed, modify by taking out the jumps. |
| Bicycle Crunches | 30 reps | Focus more on your form than speed. |
Play around with how many times you want to run through the cardio and strength sets, but to have a true Burn 60 experience, repeat the above three times. Here's what it should look like:
| Time | Section |
|---|---|
| 0:00-10:00 | Cardio |
| 10:00-20:00 | Strength |
| 20:00-30:00 | Cardio |
| 30:00-40:00 | Strength |
| 40:00-50:00 | Cardio |
| 50:00-60:00 | Strength |
| 60:00-70:00 | Cooldown |
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Want to Burn More Calories? Try This Kettlebell Workout
Get ready, because this five-move kettlebell workout will torch tons of calories. The workout, created by KettleWorx director of programming Laura Wilson, features basic kettlebell moves that should be in anyone's strength-training repertoire.
When learning these exercises, it's important to start with a light weight first - Laura recommends a five- or 10-pound kettlebell. You can increase the amount of repetitions as you become stronger, but first focus on your form and only increase the weight after you can do 20 reps of these moves correctly with a lighter weight. Once you've hit 20 reps, increase the weight but bring your repetitions back down to 10 until you've acclimated to the heavier weight. "It's about pacing yourself and listening to your body; it will tell you what's right," Laura says.
Repeat the following five-move circuit three times in order to work your entire body and keep your heart rate up. Click through to see Laura in action and learn how to do the workout!
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10 Common Terms Every Beginner Runner Should Know
If you're new to running, there's more to know than just putting one foot in front of the other (although that's 90 percent of it!). If you want to impress your running buddies, here are 10 terms every beginning runner should know.
- Cooldown: A less-intense exercise that will help your heart rate gradually recover after the end of a workout. The last few minutes of any run should be devoted to a cooldown such as jogging at a slow pace. And before you finish for good, don't forget your postrun stretches!
- Cross-training: Exercising in other ways to help improve your running performance. Strength training, biking, or swimming, for example, help balance out your body by strengthening muscles you don't use as much when you run, which improves your running performance. Yoga also helps stretch muscles and hips to help with your form and performance; check out must-do yoga poses for runners here.
- DOMS: The pain you feel in your muscles after a workout. Delayed onset muscle soreness, or DOMS, usually happens one or two days after your workout and can happen after any workout and especially if you're new to running or did a particularly intense run. DOMS comes from microscopic tears in the muscles you challenged during your workout. If you want to ease your DOMS symptoms, here are 10 things you can do to prevent and alleviate DOMS.
- Foot strike: How your foot lands on the ground when you run. While there is some debate, the midfoot strike (hitting the ground on the ball of your foot) is often considered the best running style - rather than heel- and toe-striking - since it helps absorb shock and puts less stress on your joints and muscles. Read about the pros and cons of each foot strike style here.
- Interval training: Dividing your run into short periods of alternating speeds, such as a slow interval of jogging followed by a high-intensity interval where you sprint as fast as possible. Interval training is important not only because it helps make you a better runner but also because it burns more fat than running at a steady pace alone. Fartlek, a Swedish word meaning "speed play," is a form of interval training.
- Pronation: The way your foot rolls as it hits the ground when you're walking or running. Overpronation, common in people with flat feet, is when your feet roll too much inward as they hit the ground. Underpronation is when your feet don't roll far enough inward and is common in people with high arches. Both over- and underpronating can lead to running injuries, so it's important to pick the right running shoes to help correct them.
- Running form: How your whole body looks and acts as you run; proper running form helps prevent injury and makes you a better runner. As you start your running hobby, take some time learning how to run correctly.
- Splits: The time it takes for you to run a predetermined distance (like a mile) within a race or workout. Knowing your split time helps you strategize when running a race or trying to increase your running pace. Negative splits, for example, means you run the latter half of a race or workout faster than the first half, which helps your overall time. Watch our video to learn strategies for using negative splits in your runs here.
- Tempo run: Running at a faster pace than you're used to for an extended period of time (vs. intervals, where you run fast for a short amount of time). Tempo running helps with speed and endurance; read our tips on how to find the right tempo-running pace for you.
- Warmup: The act of warming up your muscles and increasing your heart rate gradually before your main workout. Whether you're running or hitting the gym, make sure you jog for at least five minutes at the start of your workout, or try this active warmup sequence to get your muscles ready.
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32 Vegan Lunches You Can Take to Work
Whether you follow the "vegan before 6 p.m." routine, you're taking a Beyoncé-like vegan challenge, or you're animal free through and through, it seems like more and more of us have tried a vegan diet. While going vegan may take a bit more thought and effort than an unrestricted diet, with a little preplanning - like checking ingredients in store-bought breads and stocking up on vegan pantry essentials - you can still enjoy delicious, exciting meals no matter what time of day. To start your workweek, we've found 32 tasty and creative vegan lunches that are perfect for brown-bagging to work. Click through for the recipes!
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The Advice You Need If You're Training For a Race
Whether you're training for a race or are finally at the start line, when you've got a long run ahead of you, you need a strategy to tackle it. Take your pick from these three ways to make every long run a success.
- Take it slow: Go on - enjoy your run. Taking it slow is a smart strategy even if you are training for a marathon, since long runs, no matter what the pace, prepare your body for the feeling of running for so many hours while increasing your stamina. "The purpose of the long run is obviously to run long! Don't try to race yourself and attempt to figure out what you can possibly run for the race distance," says running coach Ben Hwa. "Build endurance and learn what running (or being on your feet for that matter) for the duration feels like." If you're trying to improve your time, you can focus on your pace during shorter tempo and sprinting runs, he says.
- Do a negative split: The last thing you want to do is hit the wall when you're in the middle of your run, so doing a negative split is a smart way to conserve energy while still running for time. Negative splits also help your body warm up safely and help you recover after your run quicker. To do negative splits, run at a slower pace during the first half of your run, and then pick up speed for the latter half. Read more reasons to do negative splits and strategies to do them here.
- Walk-run-walk: Called the Galloway method after Olympian Jeff Galloway, who popularized it, mixing running intervals with walking breaks can actually help you have a faster time overall, because incorporating walking breaks into your long run helps you prevent leg fatigue by distributing effort across all muscles. Walk breaks can also help you recover from your long run faster, which is especially important if you need to fit in several runs a week. Many people plan for a simple ratio during their runs, like running for four minutes and walking for one; learn more walk-run techniques here.
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