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.
dimanche 23 août 2015
A Plank Modification That Will Tone Abs Faster
You've probably done an elbow plank so many times by now that you know the drill by heart: straight back, belly button pulled in, and palms flat on your mat (trying not to clasp them in prayer pose if possible). But Cassandra Bodlak, group exercise manager at Equinox Sports Club, recommends her clients do a slight modification that's a little more challenging: when in elbow plank, flip your hands over so your palms are facing up.
Pressing through an elbow plank with palms facing down will help keep back muscles engaged and clasping hands together in a fist will enlist your chest muscles to help stabilize you, but flipping your hands over will make your plank even more about the core, Cassandra explains. "Performing a plank with palms up [will] disengage some of the support from the muscles of the hand and forearm," she says. In other words, simply moving your hands will help you get on the fast track to bikini-ready abs.
Another reason to go palms up? You'll help unround those hunched-over shoulders. "It takes the pronator teres (one of the major forearm muscles) and positions it in what is called the 'anatomical position' (palms forward when standing, palms up when prone in a plank), which is the most desirable position in which to function," Cassandra explains. "We are all busy typing on keyboards these days, encouraging a particular position of the forearm: palms down. Simply repositioning the forearms in your plank helps to create a balance."
Sculpted abs and looking taller are two great Spring-ready reasons to try the "palms up" modification the next time you're in an elbow plank, but don't worry if making this change has you collapsing into Child's Pose sooner than you're used to. Cassandra offers this encouragement: "When you perform a plank, perform it to the best of your ability in the moment you're in - palms in prayer, palms flat, or palms up, it's probably one more plank than you did yesterday, right? Keep it up!"
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The Secret to a Bigger Butt Is This Workout!
It's time to lift, tone, and round out your butt. Strong, toned glutes are essential to staying injury free and increasing your performance in all kinds of athletic endeavors. This workout is perfect for getting a bigger, stronger booty, as well as toning whatever assets you've got. Grab a set of weights - we recommend dumbbells between five and 10 pounds - then press play to build a better backside.
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The Top Tips For Zumba Class Newbies
Running might be the easiest, most effective form of cardio, but it won't help burn any calories if the monotony turns you off. If you need something more fun and seems more like a night out partying with your friends rather than a workout, you'll want to try Zumba. It's gained so much popularity that you can find a class at most gyms, so give it a try! Here's what to expect at your first class.
What Is Zumba?
Zumba is a fusion of Latin and international music combined with a heart-pumping cardio workout. It was founded in the '90s by Alberto "Beto" Perez, a fitness instructor from Colombia, when he forgot his music and improvised a traditional aerobics class with Latin music and moves that he grew up dancing to. The exhilarating class has a party-like atmosphere with the focus on having fun. There are no wrong moves - as long as you're moving and keeping your heart rate up, you're doing it right!
Newbie Tips
Certified Zumba instructor Michele Schmidt explains that beginners and students of all fitness levels are welcome in all classes. "Students should come to class with an open mind and be ready to sweat, move, and shake their booty! New students may want to arrive to class a few minutes early and let their instructor know they're a newbie, so that he or she can provide any additional cues during the class." Most new students tend to stand in the back, but Michele recommends standing near the front or in a spot that has a good view of the instructor. It typically takes a student three classes to feel like they "get" movements and routines. Michele says, "Instructors also have their own unique styles, so it's important to try out a few in your area to find one that jives with you."
What to Wear
Come dressed in comfortable fitness attire that's easy to move in and can handle sweat. Wear sneakers that support dance movement - think side-to-side movements and pivots rather than simple front-to-back movement. Good shoes can include cross trainers, dance sneakers, or even running shoes with a worn-out tread. Students should also bring water and a towel.
How Often Should You Take Zumba?
Michele recommends "starting out twice a week so your body and mind will begin to remember routines, and you'll build your strength and endurance." Students that get really addicted may attend class from three to five times a week. However, like any fitness program, it's good to balance out cardio classes with strength training, stretching (yoga), and rest days.
Will Zumba Help You Lose Weight?
Because Zumba is an intense cardio workout, it can help a person lose weight as well as increase muscle tone. Typically an hour long, "classes include interval training and strengthening movements (like squats and lunges) to maximize your calorie and fat burn, as well as to improve overall body tone," Michele says. "Proper diet and nutrition is also an important part of any weight loss program - many Zumba teachers have said that 'you can't out-dance a bad diet!'"
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14 Dinners That Make Even Better Next-Day Lunches
Packing your own lunch is a tried-and-true way to stick to a healthy and budget-friendly meal plan. But bringing something you're not excited about to the office may just have you heading to the nearest takeout joint. Forgo this disappointment by making one of these healthy dinner recipes that will taste even better the next day.
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3 Tough Realizations to Help You Lose Weight (and Keep It Off!)
You've been trying to lose weight for months or maybe even years. You finally drop enough to fit into those jeans you wore in college, but sooner or later, you can't even slip them over your thighs again. Why does losing weight have to be so hard? Here are some difficult things you'll need to swallow in order to lose the weight and keep it off for good.
Diets Aren't the Answer
While many people lose weight ditching carbs or going on a liquid diet, these methods can't last forever. These diets are often not nutritionally sound or so restrictive you end up binging on all the foods you crave. Plus, when you hit your goal weight and go back to your old eating habits, the weight is bound to come back.
Slimming down and being able to maintain this smaller version of yourself is all about making a lifestyle change. That means figuring out a healthy diet that can be maintained for the rest of your life. What's been proven to work is a diet full of fruits and veggies, whole grains, and lean proteins. Of course you're allowed to cheat every once in a while - and it can actually help diminish cravings - but indulgences should be in moderation. It'll take some getting used to, but soon you'll adapt to your new healthy way of eating and wonder how you ever used to down cheeseburgers, soda, and cookies every day.
Counting Calories Is a Must
Losing weight is about basic math: calories in cannot exceed the amount of calories the body uses up. And to lose weight, you'll need to create a calorie deficit. Counting calories may seem strict, but if you don't keep track of how much you eat, you may never reach your goal weight. Start by talking with your doctor about how much weight you want to lose, and he or she can help you figure out an appropriate daily calorie amount.
Many find success writing down their daily diet in a food journal, or with a weight-loss app, which logs the calorie amounts for food eaten. If you like to cook, plug your recipe into this Calorie Count tool and you can keep track of how many calories your favorite mac n' cheese contains.
You'll need ways to keep track of portion sizes too, and here are some great products you can use at home and on the go. You'll also want to arm yourself with calorie-saving tricks for eating out, when you hit happy hour, and during the weekend, as well as learn some creative food-swapping tricks to save calories.
Walking Isn't Enough
A healthy diet is key to losing weight, but if you have more than a few pounds to lose, that alone isn't the most effective way to get you to your goal weight. You'll have to incorporate exercise as well, and I don't mean just a walk around the block. Most recommendations say that to lose weight, you must exercise for at least an hour a day, five times a week. We're talking the kind that gets your heart rate up such as running, biking, or a cardio class at the gym. An hour may seem like a lot, but once you carve out that time in your schedule, it'll be something you look forward to every day. If boredom is your complaint, here are some ways to switch up your cardio routine and keep you excited about working out.
Aside from burning calories, exercising will give you muscles, which boosts your metabolism and helps you burn more calories. It'll give your body some definition as well, making weight loss even more noticeable. Exercising can also be a way to feel good about indulging - if you go on a two-hour hike, you'll know you can enjoy dessert after dinner without a side of guilt. Exercising regularly is just as important as eating right, and once you adapt both to your life, losing weight and keeping it off will be a breeze.
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samedi 22 août 2015
7 Moves Toward Tight, Toned Thighs!
Leggings, skinny jeans, and minis are all fashion staples for Fall, so toned thighs will help you rock your Autumn wardrobe. Firming up the upper thighs with some sculpting exercise will certainly help, especially if you stick to a healthy eating plan and keep up a vigorous cardio routine. Here are a few of our favorite moves for toning those gams.
- Additional reporting by Susi May
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The Best and Worst Alcohol to Drink If You Want to Lose Weight
Summer often means hanging by the pool and sipping a cold one. But this can be tricky if you're trying to lose weight. YourTango is here with the best and worst alcohol to drink if you want to keep pounds off.
Piña coladas are not your friend.
We live for our happy hour dates but by doing so, are we derailing our diet? When it comes to watching calories and weight control, alcohol can actually be a major foe, no matter how badly we need that cocktail.
"When it comes to weight loss, the number one factor affecting the waist line is how many calories we consume. Weight gain happens when we consume more calories than we burn, whereas weight loss happens when we burn off more calories than we use," says Rene Ficek, a registered dietitian and lead nutrition expert at Seattle Sutton's Healthy Eating.
Alcoholic beverages can be very high in calories and easily lead to weight gain. It's perfectly fine to have a cocktail or two, but if you aren't careful, it can easily add hundreds of calories to your daily intake.
Obviously, if weight loss is your goal, then drinking any form of alcohol will postpone your results. Why?
"Unlike the macronutrients protein, fat, and carbs, alcohol is comprised solely of empty calories with no nutritional value. As a result, it is the first fuel to be used, putting the fat-burning process on the back burner," says certified health and lifestyle coach, Allison Hagendorf.
Here are a few of the best (and worst) drinks to ensure you keep your alcohol calories in check:
The Best
Dry wine, not sweet
Sweet wine typically has an additional 100-150 calories per glass, says Ficek. If you do drink wine, consider mixing it with club soda and making it a spritzer to cut down on the calories. Consider going red, too, as it has heart health benefits.
Club soda (as a mixer)
Club soda pairs well with vodka or gin and is calorie free. Plus, you will be helping to rehydrate yourself to prevent a hangover. Lemons and limes can help flavor this mixer, plus it will add a nutritional boost of vitamin C. Say no to adding juice, sports drinks, energy drinks or soda to any alcoholic beverage, says Ficek.
Light beer
Light beer can have between 95-140 calories per 12 oz. serving. It contains the same amount of alcohol as regular beer but with fewer carbohydrates and calories, says Alexandra Miller, RDN, LDN, and corporate dietitian at Medifast. Beer also contains polyphenols, which have been associated with a reduced risk of heart disease.
Mimosas
Mimosas generally contain equal parts of sparkling wine (champagne) and fruit juice (particularly orange juice). "Stick with a small amount of 100% or lower calorie fruit juice and forego adding any additional alcohol or sweeteners. If made in this way, a 4 oz. mimosa comes in at about 75 calories," says Miller.
Wine or straight alcohol
"If drinking it straight or on the rocks is too intense, add club soda and a splash of fresh juice. For example, my go-to 'Fit To Feast' cocktail is tequila on the rocks, club soda, fresh squeezed lime," says Hagendorf.
The Worst
Pina Coladas
"This summer-time favorite includes rum, crème of coconut, and pineapple juice, all of which add a combination of calories, fat, and sugar. A 6 oz. pina colada can have well-over 300 calories plus a nice dose of added sugars," says Miller. Instead try unsweetened coconut water (in place of cream) with rum and a splash of pineapple juice.
Long Island Iced Tea
With a combination of rum, vodka, gin, tequila, and triple sec, this cocktail can have up to 700 calories per 8 oz. serving, says Miller. Instead try unsweetened tea with vodka and a splash of lemon or lime juice.
Margaritas & Daiquiris
Icy, fruity, and 500-700 calories, all in one glass. "For a refreshing margarita, try tequila on the rocks with a splash of lime juice. To slim down your daiquiri, combine fresh berries, rum, ice, and a dash of stevia; blend and enjoy," says Miller.
White Russian
With vodka, coffee liqueur, and heavy cream, this drink has about 450 calories, says Miller. Instead try chilled brewed coffee with skim milk, vodka, and ice.
Sangria
Sugary syrups, table sugar, and fruit juice means a lot of calories and sugar, says Miller. Make your own sangria with a combination of fresh fruit, wine, and calorie-free seltzer.
Craft beers and cocktails
Avoid calorie-dense craft beer (and any beer for that matter) and cocktails, says Hagendorf. Yes, even the delicious mixology ones. Agave syrup is still sugar.
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- This Post Will Make You Stop Drinking Soda. Like, Instantly
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- What A Man TRULY Sees When You're Naked (It's Not What You Think)
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The New Breakfast Trend You Need to Try Immediately
Fun to say and even more fun to eat: the pitaya bowl. Reminiscent of an acai bowl, this trendy breakfast is made from pitaya (aka dragon fruit), which is packed with immunity-boosting vitamins, can improve weight loss, and aids in prevention of high blood pressure. With a bright-magenta hue that's 100-percent natural, these beautiful bowls make an antioxidant-rich, filling, and pretty meal that's definitely Instagram approved.
It looks fancy, but it's so easy to make your own and customize it with your favorite toppings. The basic recipe combines pink dragon fruit, a liquid such as unsweetened almond milk, and a handful of frozen fruit like berries or mango. You can either use fresh pitaya or the popular Pitaya Plus smoothie packs (organic, raw, GMO-free pitaya) available at many health-food stores. Follow this basic recipe, and then read on for even more inspiration to make the most delicious and vibrant versions.
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No Gym? No Problem! At-Home Cardio Workout
You can get your heart rate up in the comfort of your own home. Skip the gym and the cardio machines for this short, fun, and challenging cardio workout. We think you'll love it! And your arms and legs will feel worked, too. Equipment wise, you will need a step (for step-ups) and a jump rope. If there are no stairs in your home, use a small bench, march in place with some vigor, or up the intensity by running in place doing the high-knee run - this advanced variation works the abs, too. If you don't have a jump rope, just imagine you do and hop over your imaginary rope.
The Warmup
| Exercise | Time / Reps |
|---|---|
| March in place | 2 minutes |
| Step-ups | 2 minutes |
| Jump rope | 2 minutes |
| Stretch | Hamstrings, quads, calves, inner thighs |
The Workout
| Exercise | Time / Reps |
|---|---|
| Jumping jacks and cross jacks | 2 minutes |
| Squats | 1 minute |
| Alternating side lunges | 20 reps |
| Jump rope | 1 minute |
| Jump squats | 15 reps |
| March in place | 1 minute |
| Burpees | 15 reps |
| March in place | 1 minute |
| Walking lunges | 20 reps |
| Squats | 1 minute |
| Jump rope | 1 minute |
| Jump squats | 15 reps |
| Jump rope | 1 minute |
| Step-ups | 2 minutes |
| March in place | 2 minutes |
| Push-ups | 20 |
| Ab work / your choice | 5 minutes |
| Triceps dips | 30 reps |
Need help with the five minutes of ab work? Here are a few workouts to follow:
This workout is definitely not low impact, and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees - modify if needed. Remember to stretch your entire body when you're done.
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13 Tricks and Tips For Keeping Produce Fresh Longer
There's nothing worse than loading up during your weekly trip to the farmers market and then forgetting about all your goodies, only to find them languishing limply in your crisper drawer days later. To keep produce fresher for longer, follow these tips.
- Some fruits and veggies produce a gas called ethylene as they ripen. This gas can prematurely ripen foods that are sensitive to it, so keep ethylene-producing foods away from ethylene-sensitive foods. Avocados, bananas, cantaloupes, kiwis, mangoes, nectarines, pears, plums, and tomatoes, for example, should be stored in a different place than your apples, broccoli, carrots, leafy greens, and watermelon. Get a longer list of fruits to store separately here.
- Keep potatoes, onions, and tomatoes in a cool, dry place, but not in the fridge. The cold will ruin their flavor.
- Store unripe fruits and veggies like pears, peaches, plums, kiwis, mangoes, apricots, avocados, melons, and bananas on the counter. Once they're ripe, move them to the fridge. Banana peels will turn dark brown, but it won't affect the flesh.
- Store salad greens and fresh herbs in bags filled with a little air and sealed tightly.
- Citrus fruits such as oranges, tangerines, lemons, and limes, will do fine for up to a week in a cool, dark place, away from direct sunlight, but you can lengthen their lives by storing them in the fridge in a mesh or perforated plastic bag.
- Wrap celery in aluminum foil and store it in the veggie bin in the fridge.
- Other types of produce such as carrots, lettuce, and broccoli start to spoil as soon as they're picked, so place these in separate plastic baggies in the crisper in your fridge ASAP (make sure they're dry since moisture speeds up spoiling).
- Cut the leafy tops of your pineapple off and store your pineapple upside down. This helps redistribute sugars that sink to the bottom during shipping and also helps it keep longer.
- Avoid washing berries until right before you're ready to eat them. Wetness encourages mold growth.
- If you like to wash, dry, and cut your fruits and veggies all at once, store them in covered glass containers lined in paper towels. You'll not only be able to see them - which reminds you to eat them - but you'll also be keeping moisture out.
- If you normally forget to use up fruits and veggies if you put them in the crisper, store your veggies in plain sight in Evert-Fresh or reusable produce bags that mimic your crisper's function.
- Buy only what you need. Go to the market more frequently, or if that's not possible, plan out your meals ahead of time so you only buy what you know you'll use.
- If you notice any rotten produce, compost it immediately before it starts to spoil the rest of the produce.
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6 Reasons to Try Interval Training
Mixing the speeds of both the tortoise and the hare, interval training is the ultimate fitness mashup - and we love it. You can soup up any cardio workout with intervals; this training technique is not limited to running. There are so many benefits to alternating between speed bursts and recovery periods that you will be motivated to push yourself while you push your speed.
Fight Belly Fat
While cardio exercise is necessary to losing fat all over your body, according to research published in the International Journal of Obesity, interval training targets your waistline. Adding speed bursts can help you lose stubborn abdominal fat, which is a boon for this seasons crops tops and your overall health. If you're a woman, having a waist size over 35 inches puts you at a higher risk for heart disease and some cancers.
Get Faster
The most obvious benefit, but still worth noting, is that interval training will make you faster. Picking up your pace when training with intervals helps to increase your speed, whether you run, bike, or swim. If you're working toward a personal record for an upcoming race, then don't skip your speed work in your training plan.
Up Your Afterburn
Interval training increases the afterburn effect. This means that after an interval workout you burn more calories, even during rest or sleep, than you would after doing a steady-paced workout. Science suggests that to maximize this effect, you should alternate between three minutes of speed and three minutes of recovery, for 30 to 60 minutes - after warming up, of course.
Save Time
No doubt about it - interval training is efficient. Pushing your cardiovascular system by adding intervals means you burn more calories in less time. By alternating between fast and slow, you can work out harder and longer than if you were just pushing your max speed. Efficient intervals mean you can spend less time working out and more time doing things you love.
Go Longer
Even though interval workouts might be shorter than your other workouts, this form of exercise will increase your endurance. Long runs and rides will be easier if interval training is part of your regular exercise routine. Another bonus is that climbing hills will feel easier, too.
Decrease Your Resting Heart Rate
The fewer times your heart beats per minute, the less wear and tear there is on the mechanics of the organ. Interval training makes your heart more efficient, so it pumps more blood with each beat, reducing the number of beats per minute.
Workouts to Try
- Intervals in the Pool: A Swim Workout
- Treadmill Intervals For Beginners
- Get Faster While Burning Belly Fat: Treadmill Intervals
- A Short and Sweet 35-Minute Elliptical Interval Workout
- Indoor Cycling Interval Workout
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Bookmark This Page For When You Forget to Take Your Birth Control
Accidentally skipping a birth control pill, or two, can leave you beyond worried. We turned to a board certified physician to offer advice on when you've missed a dose, or two, or three, of birth control pills. Keep reading to hear what she has to say on the matter.
I have receives countless questions from women who have inadvertently skipped a birth control pill, so I will be giving a general overview on what to do when you realize you have missed a dose. While this column will have general information on oral contraceptives and how to manage missing doses, I stress that it is best to talk with your health care provider who prescribed the pills about what to do. Different brands of pills have varying hormonal formulations and thus different potential effects when pills are missed. In some cases, you may be able to simply resume taking pills at your regular time the day after missing a pill and move on with life. In other cases, skipping even one pill (or extending the placebo week) could result in a serious threat to effective pregnancy prevention; it really depends on the type of pill you take. An additional factor to be aware of is that some brands of pills are multiphasic, meaning that pills in a single pack of birth control have differing levels of hormones. Depending on which pill you missed (or which "phase" pill it was), your health care provider may have different recommendations about how to proceed. This column will provide information from Planned Parenthood on the most common type of birth control pills, the combination pill.
Depending on when you miss pills and how many pills you miss, you could become pregnant. Planned Parenthood reports that there is a highly increased risk of pregnancy if you go without taking the pill for seven or more days in a row. This could happen if you forget to start a new pack on time (i.e. right after the seven days of placebo you take during your period) or if you forget to take the last few pills in your pack. Planned Parenthood has a great chart on the general directions of what to do if you have missed pills.
- If you miss the first one to two pills at the beginning of the pack, then you should take a pill as soon as you remember and take the next pill at the usual time. If this happens you will need a seven-day backup method of birth control.
- If you miss one to two pills from day three through day 21 of your pack, then take a pill as soon as you remember and take the next pill at the usual time. If this happens, Planned Parenthood reports you do not need a backup method of birth control.
- If you miss three or more pills in the first two weeks of the pack, take a pill as soon as you remember and take the next pill at the usual time. Seven-day backup birth control will be necessary in this situation.
- If you miss three or more pills in the third week of the pack, do not finish the pack and throw it away. Start a new pack and use seven-day backup birth control.
While you need specific information from your health care provider about what to do, you may not actually need to have an in-office visit. If you can provide enough information to your provider (or one of her or his staff) over the phone, s/he may be able to give you an answer that way. You could also look for the explanatory pamphlet that comes with each pack of pills (usually a small, folded piece of paper), which may have some guidance about the brand's formulation and what to do in the case of a missed pill. If pregnancy is a concern, you could consider taking emergency contraception (EC).
Hopefully this information is helpful; however, I urge anyone who misses birth control pills to contact their health care provider for specific instructions based on what type of birth control you are taking in order to be certain that you are doing the right things to help prevent pregnancy!
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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If the Gym Is Your Second Home, These GIFs Are For You
Sometimes it feels like the gym is my second home - but I'll take the name "gym rat" in stride! If you can relate, you'll get a kick out of these GIFs.
When you walk in, you're pumped to see your favorite front-desk attendant.
You tend to get a little excited when your favorite treadmill is open.
You've got the class schedule memorized.
There is no new workout class you won't try! No matter how crazy the uniform . . .
You'll be rocking (at least part of) your gym gear at work.
Before you pencil in any extracurricular plans, you make sure they don't conflict with your workout schedule.
Because having to skip your favorite instructor's class brings you close to tears.
You have a go-to crew of workout buddies.
You're not afraid to lift.
People always comment on your great form.
But those compliments never get old.
Source: Comedy CentralYou're rarely fazed when someone hits on you during a workout.
Even if it's a trainer.
But most importantly, you know it's about more than weight loss; this is a lifestyle.
Working out makes you feel awesome!
And that's why you're committed.
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From Fries to Brownies, 12 Healthy, Zucchini-Filled Recipes
Zucchini - the tasty star of the Summer squash family - is low in calories but high in fiber, potassium, and vitamin C. Make the most of this seasonal veggie with one of these recipes. Whether you want to enjoy zucchini at breakfast, lunch, dinner, or even snack time, there's a recipe here that will suit your dietary needs.
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1 Move to Tone Your Entire Body
Here's a multitasking move to add to your booty-sculpting arsenal that'll give you shapely shoulders, work your abs, and tone your back. Not to mention it gets the heart rate pumping, too. Finally! A whole-body toner that is not a burpee.
- Stand with your feet hip distance apart with a dumbbell beside each foot.
- Take a breath in as you bend your knees, placing your weight in your heels as you squat down and grab the right dumbbell with your right hand.
- Breathe out as you stand up, pressing the dumbbell all the way up into an overhead press.
- Inhale to lower your right arm, squatting down, and bring the dumbbell back to the floor.
- Stay low and grab the dumbbell on the other side with your left hand.
- Exhale as you rise up, pressing your left hand overhead.
- Inhale to squat and release the dumbbell back to the floor.
- This counts as one rep. This movement should be fluid, focusing on correct squat form by keeping the thighs parallel and your body weight back into the heels.
- Complete three sets of 15 reps.
RELATED: This 30-Day Squat Challenge Will Lift Your Butt and Tone Your Legs
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Celebrity Snaps That Prove Working Out Can Be Fun
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 Serena Williams practicing her splits to Miley doing some Ashtanga, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
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Sculpt Your Legs With the Squat Walk
Sculpt sexy legs by taking your squats for a walk. Watch this video and learn how to do just that! It's a simple exercise that you can do with or without weights. Looking for a longer leg workout? Try our 10-Minute Leg-Sculpting, Hot-Pants Workout.
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Beginner Runners, This Workout Is For You, and It Will Burn Over 300 Calories
Calling all beginner runners! If lacing up your sneaks is one of your New Year's resolutions, this workout is a must! Since it mixes walking with jogging, it's the perfect way to ease your body into it. This 60-minute walk-jog workout alternates between walking briskly and jogging slowly, perfect for the treadmill or an outdoor workout. Get ready to burn just over 300 calories.
This workout is an hour long, including five minutes each of a warmup and cooldown. If it seems too long or intense, feel free to shorten the workout or modify the pace based on your skill level.
Click here for a photo-free printable version of this workout to take to the gym. If you prefer running outside, then use the RPE (Rate of Perceived Exertion) column to determine how fast you should be going.
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Fit in 5: Sexy Arms and Sleek Shoulders Workout
Grab a set of five-pound dumbbells and take five minutes to sculpt some seriously sexy arms! This quickie workout, created by celebrity trainer Astrid McGuire, will burn out your biceps and triceps to sculpt arms you will want to show off, no matter the season.
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The Basic Strength-Training Moves Everyone Should Know
Some of the most effective moves are the simplest or the ones that build on the basics. Here are eight beginner strength-training moves you should master, along with tips and variations to make your workout even better!
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Because Size Matters: How to Pour a Correct Serving of Red Wine
We gleefully cheers to the fact that one glass of red wine a day is good for our health, but how much, exactly, is a glass? The answer depends on who's pouring, and the differences in those few ounces can make all the difference.
While a normal serving of wine is five ounces (and 127 calories per glass of red), a recent study found that the size, shape, and location of your wineglass influences how much you pour. The study participants poured 12 percent more when using a wide glass than when using a standard one, for example, as well as when they held the glass instead of placing it on a table. If you have a glass of wine every night, then that 12 percent can really add up. Those extralarge glasses just mean more empty calories, and drinking more than one glass a night can lead to weakened bones and an increased risk of certain diseases. The detrimental effects of a daily "large" glass of wine on complexion was even chronicled by a Daily Mail article in 2013.
The good news is that the wine-pour study found that participants tended to overpour white wine rather than red (since the color contrast of the wine and the clear glass isn't as apparent), so if you are sticking to red for its health benefits, then you may not be overpouring as much as researchers think. Either way, this study is a great reminder to be conscious of when you imbibe; these tips can help you pour correctly.
- Use a narrow wineglass rather than a wider tumbler or glass when you drink wine.
- Always pour with your wineglass on the table, not in your hand.
- When pouring in traditional red-wine glasses (which are larger than white-wine glasses), stop once the wine reaches the "bell," or the widest part of the glass. Usually this will be around four or five ounces.
- If you like to enjoy a glass of wine every night, then make sure the bottle of wine lasts you five nights; there are about five glasses of five-ounce pours in every 750 mL bottle of wine.
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vendredi 21 août 2015
According to This New Paleo Diet Theory, Cavemen Actually Did Eat Carbs
Although some people have successfully lost weight following the eating regimen of our ancestors, it's no secret that the Paleo diet is not the most popular diet plan out there. Read on to find out more about a new theory involving the Paleo diet in this post originally featured on The Cut.
The Paleo diet philosophy is that we should eat like our ancestors did, focusing on meat, vegetables, and fruit while limiting grains, legumes, and dairy. The theory (one that Paleo followers are more than ready to tell you about) is that these foods are what helped humans evolve - even though our Paleolithic ancestors were hunting and gathering for real, not at Whole Foods. Bad news for the high-protein/low-carb set: It looks like there has been starchy goodness in the mix all along.
According to a new study published in the journal Quarterly Review of Biology, not only were carbs readily available, they're a better explanation than the Paleo diet theory for the dramatic increase in brain size that happened over the last 800,000 years. Dr. Karen Hardy's research team says that the acceleration may actually be due to carbs, not to their absence, stating in a press release: "Up until now, there has been a heavy focus on the role of animal protein and cooking in the development of the human brain over the last 2 million years, and the importance of carbohydrates, particular in form of starch-rich plant foods, has been largely overlooked."
Hardy's team posits that not only did our ancestors have access to plant-based carbs (in the form of tubers, roots, seeds, and some fruits) but the high-glucose demands of our growing brains wouldn't have been met from meat and veggies alone. Around that same time, cooking became more widespread (cooked starches are much better tolerated than raw ones) and we also got more copies of a handy salivary gene to help us digest the stuff, so there is all the more reason to believe that this food group is connected to that long-ago growth spurt. Have some science with your baked potato.
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What Works (and What Doesn't) For Faster Metabolism
There are things you can't help about your own metabolism, like aging and genetics, but they don't have the final say in how revved up it can be. If you feel like your metabolism could use a boost, check out what works (and what doesn't) below.
- Start or amp up your strength training: If you're a cardio girl through and through, you've probably heard people telling you that you should add weight training to your routine. That's because muscles burn calories at a higher rate than fat, so your metabolism will be getting a bigger boost the more muscle mass you have. Already incorporating strength training without seeing more results? Try amping up your routine, switching the type of workout, or adding a yoga or Pilates class to your routine.
- Get working on those intervals: There are many benefits to interval training, like better endurance, stamina, and speed, not to mention increased fat burn, so if you haven't incorporated interval training into your routine, now's the time to start! Here are some interval workouts to get you started.
- Eat the right foods: Slow-burning protein keeps you feeling full, and not only that, but it increases your metabolic rate as well, since your body is working to digest all that nutritionally rich food. Whole grains and citrus fruits are other foods that rev up your body's fat-burning potential; check out more foods you should eat to increase your metabolism here.
- Eat at the right time: It's not just what you eat; it's when. Eating breakfast shortly after you wake up, for example, is one of the most important dietary practices you can follow when you want to up your metabolism. So make sure you eat breakfast as soon as possible, and eat at regular intervals to keep your metabolism revved up.
If you want to boost your metabolism, don't let yourself get too hungry - not only will you be more susceptible to your cravings, but also, more importantly, your metabolism will slow down to compensate for the lack of energy you're providing your body. While a little hunger can be good - it signals that your body is efficiently using up nutrient resources - forgetting to eat or otherwise taking too long between meals does the exact opposite to your metabolism than you want, so make sure to eat up!
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This 8-Year-Old's Moves at the Zumba Convention Will Put You to Shame
This year's Zumba Instructor Convention in Orlando, FL, showcased many talents, including those of 8-year-old dancer Aidan Prince. Known as "Bah Boy" by the dance community, the young star is no stranger to Zumba. Aidan blew attendees away with a solo performance that highlighted his impressive popping skills and adorable stage presence. Try resisting the urge to dance when you watch him hype up the crowd. And it's completely OK if your moves aren't on Aidan's level - the great thing about Zumba is that anyone can do it.
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How Switching Up Your Workouts Can Help You Reach Your Fitness Goals
Our friends at Shape Magazine have the scoop on cross-training workouts that will help you reach your fitness goals.
Whether you love cycling, running, or playing tennis, it's tempting to do your favorite sport for all of your workouts. But switching up your routine is worth it, says trainer and exercise science professor Jessica Matthews. Not only does it lower your risk of injury, but cross-training helps boost your total fitness - and can even make you better at the activities you love most. Reach your fitness goals by choosing the right alternate workouts.
If you want to: sprint faster
Try: HIIT
High-intensity interval training, or HIIT workouts, will help you gain speed, says Matthews. (Try The HIIT Workout That Tones in 30 Seconds!) "Working at a high intensity improves your aerobic capacity and metabolic function," she says. And you don't always have to be running to make those gains - doing intervals on a bike or elliptical or in a HIIT class will help boost your velocity on the track.
If you want to: jump higher
Try: Pilates
Whether you're a dancer or a basketball player, if you want to gain more height, head to a Pilates class. Jumping requires power, and a Pilates class will strengthen your leg muscles and also boost your ability to contract your muscles and quickly lengthen them - which is exactly what you need to leap into the air.
If you want to: lift more
Try: plyo
Whether you're a CrossFit regular or just looking to up the weights on your power lifts, plyometric training - moves like jump squats, burpees, and box jumps - will help you get there. "You train for power doing rapid movements," says Matthews. Quick, repeated movements (like the ones in a plyometric power plan) don't use any external resistance, but they'll have your muscles working hard - and making big gains.
If you want to: go the distance
Try: interval training
When you're training for an endurance event, like a 100-mile bike ride, you need a combined approach of increased steady-state distances as well as intervals for shorter times. If your distance event is a bike ride, get off the bike and do some shorter running workouts to prevent too much repetitive movement. If you're training for a 50-mile run, get on the bike for those interval workouts. (While you're at it, try out some of these Fitness Tips to Toughen Up Your Workout.)
If you want to: react more quickly
Try: sports conditioning
In sports like tennis, reaction time and agility are crucial. "Sports conditioning classes are a great option," says Matthews. "The exercises will boost your body's ability to quickly accelerate and decelerate, so you can turn on a dime." If you're working out on your own, do speed work and agility moves like ladder-based drills.
If you want to: swim more efficiently
Try: yoga
The steady, rhythmic breathing that swimming requires is part of what makes it really tough for otherwise fit people to do well in the pool. To get more control, try incorporating yoga into your routine. "The breathing emphasis in different mind/body disciplines translates well to any sustained aerobic exercise," says Matthews. (It's no wonder that Yoga Is More Popular Than Ever!) "That steady breathing pace can really be helpful in the pool." Runners and cyclists, who often add swimming to tackle a triathlon, will also benefit from strength training, since swimming is a total-body workout.
More from Shape:
- A Libido-Lifting Dinner? How Food Is a Huge Turn-On For Women
- The New No-Sweat Solution For Sweaty Underarms
- Are Organic Food Labels Tricking Your Taste Buds?
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5 Science-Backed Benefits of Apple Cider Vinegar
If it's not there already, apple cider vinegar deserves a home in your kitchen cupboard. It's rich in vitamins E, A, and P and magnesium, iron, calcium - the list goes on and on. If the vitamins and minerals alone are not enough reason to have you hooked, here are five reasons you should always have apple cider vinegar on hand.
Support weight loss: If you're looking to shed a few pounds, it's time to start using apple cider vinegar. Studies have shown that vinegar may help keep you from feeling hungry by slowing stomach emptying; it also lowers the glycemic index of high-carb foods like pasta, meaning it can help you feel fuller longer by slowing the release of glucose into your bloodstream.
Improve digestion: The pectin in apple cider vinegar has been known to move things along when bellies get backed up. Up your fiber intake with a green salad with plenty of roughage topped off with this honey apple cider vinaigrette to improve your digestion situation.
Zap warts: This may come as a surprise, but soaking a cotton ball in apple cider vinegar and securing it on a pesky wart with medical tape can get rid of it quickly and naturally. Keep this in mind before you immediately call your dermatologist next time!
Add a pep to your step: Apple cider vinegar is also credited with improving energy levels. If you're cutting out caffeine at work, just a few tablespoons of ACV mixed with a full glass of water can keep you from feeling cloudy and get you back to work.
Boost immunity: When you're adding that many healthy vitamins and minerals to your system, it's going to help your immune system ward off illness. If you're already sick and in need of a little help, drink hot apple cider vinegar brew that combines cayenne, lemon, and honey, which will help open up your sinuses and replenish your body with the minerals it needs to recoup.
RELATED:
Best Foods For Weight Loss
6 Foods That Double as Appetite Suppressants
Follow These Rules to Reach Your Goal Weight
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Treadmill Tips From Fitness Experts That Will Burn Calories in Way Less Time
- Treadmill tips from fitness experts that will burn calories in way less time - Shape
- You'll never skip a workout again with this 1 simple trick - Real Simple
- These habits could be holding you back from seeing results - Self
- Foam roller techniques for full-body relief - Health
- Trim inches in the pool with a swim workout that torches fat - Women's Health
- DIY snack bars packed with wholesome grains, nuts, and fruit - Cooking Light
- A strength circuit that makes you run faster without next-day soreness - Fitness
- A glute challenge for a backside the Kardashians would be envious of - Greatist
- Easy dressing recipes that guarantee your salad won't suck - POPSUGAR Food
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10 Celebrities Who Refused to Be Fat-Shamed
Celebrities are often put on pedestals. We look to them for red carpet style inspiration, add their photos to our Pinterest boards, and try to DIY their looks. But often, just as much as they're praised for being more beautiful than the average human, they are also torn down. Especially when it comes to their curves. But these A-listers are not afraid to speak out against the Internet trolls and talk back to the haters. Anyone who has ever been bullied or tormented for their appearance can benefit from reading these comebacks that have us saying, "You go, girl!"
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3 Reasons to Care About Your Butt That Have Nothing to Do With Looks
You might be concerned about sculpting a strong booty to fill out your favorite pair of jeans, but there's so much more to a tight tush than the way your pants fit! Your backside consists of three major muscles: the glute maximum, glute medius, and glute minimus. This important group of muscles extends the hip (pulls the thigh behind you), abducts the hip (your lateral movement to the side), and does internal and external rotation of hip. In short, they're incredibly important, but they're often weak and underworked.
So many of our jobs require us to spend so much time sitting that our glutes "turn off" or stop firing as efficiently, effectively, and strongly as they should. Once our glutes stop firing, our hip flexors (the muscles that pull the thigh forward) get tight and can lead to injury. When you build a stronger booty, here are a few of the benefits you can expect.
Beat back pain: I couldn't believe how much of my lower back pain dissipated after I started concentrating on building up my glute muscles. Your glutes work to stabilize the pelvis and keep integrity of movement in the hip joint. When they're strong, your lower back doesn't bear the brunt of your motion.
Increase athletic performance: If you want to be a stronger athlete, it's time to start squatting. Stronger glutes will improve your speed, agility, and jumping skills, and quick side-to-side movements will also become much easier. Every time you take a step, your glute max shores up your pelvis and SI joint for stability. When you run, this is even more important, since the force of impact increases exponentially on each foot strike.
Prevent knee pain: Strong glute meds keep the pelvis stable from swaying side to side. When your pelvis isn't stable, it puts a lot of pressure on your knees and ankles to compensate. When your backside is strong, it helps prevents this naturally, keeping you safe from injury.
Now you know what your glutes do for you, so here are four moves you can do for them!
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5 Secrets a HIIT Trainer Wants You to Know
Short, fast intervals (called HIIT, or high-intensity interval training) are the way to go if you want to melt fat and target a muffin top. But if you're not quite certain if you're doing it right, Sean Bartram, the trainer for the Indianapolis Colts cheerleaders and author of High-Intensity Interval Training For Women ($18), will let you in on a few secrets. Stop fearing HIIT and start reaping the sweat-inducing workout's benefits with these beginner-friendly tips.
- You don't have to go all out at the start: That image of a sweaty, muscly man defying gravity doing box jumps is enough to make anyone intimidated about trying an interval workout. But almost any explosive movement can be modified until you're ready to take your workout to the next level. "Don't be intimated by HIIT," Sean says. "If you don't feel comfortable taking on the plyometrics exercises, you can always substitute." For example, Sean recommends doing a reverse lunge instead of a jump lunge if you're not ready for jumps. Focus on mastering these moves first, and add more explosive ones when you're ready.
- Form is more important than reps: That speed demon who's racking up squats like nobody's business? Don't pay her any attention - it's more important to focus on your own form and ensuring that you're doing your reps correctly. "We have one golden rule and that's always form first, speed second. We're about quality, not so much quantity," Sean says. So if you can only do five perfect squats in 30 seconds, pat yourself on the back for focusing on form.
- Yes, you can modify in the next round, but you still have to try: Even if you can't sustain multiple rounds of perfect push-ups, it's OK. You can modify a move as rounds progress - just push yourself each round to at least do one complete rep, even if your muscles are shaking and you're not sure if you can. "Start with a regular push-up and even if you only [do] two, I want those two regular push-ups before you drop down into modified push-ups and then continue the reps from that position," Sean explains. "It might be in round three maybe you only [do] one regular push-up before you drop down but [doing at least one full one] should allow you to build more strength."
- Rest means rest: Don't worry, those 30 seconds go by quick. Make sure to rest during your rest period in order to get your heart rate back down, Sean advises. That way, you'll be able to tackle the next round with the intensity you desire.
- Hydrate before: HIIT workouts will make you thirsty, but gulping down water during a workout is a stomach cramp waiting to happen. Sean recommends drinking five to 10 ounces of an electrolyte-rich sports drink 30 minutes before your workout, then sipping water or a sports drink throughout your session.
Ready to give HIIT a try? Check out Sean's under-20-minute beginner-friendly workout.
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The 10 People You Hate When Trying to Lose Weight
Whether your hanger just makes you supercranky or your plummeting blood sugar levels are making you more sensitive, if you're trying to lose weight - and you want to stay on that path - it's best to steer clear of these people.
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11 Sperm Facts Every Woman Should Know
Sperm, as tiny as they are, can affect us in a huge way. For instance: did you know that there is anywhere from 40-400 million of those little guys in the average amount of semen produced each time a man ejaculates? And that's just for starters . . .
- Sperm are produced in the man's testes, and it takes 10 weeks for a single sperm to reach maturity.
- Mature sperm can wait up to two weeks for their big day. Until then, they hang out in the epididymis - a coil like structure that runs across the top of each testicle.
- If sperm is not ejaculated, it is broken down and reabsorbed by the body.
- Semen only contains about 10 percent sperm - the rest consists of enzymes, vitamin C, calcium, protein, sodium, zinc, citric acid, and fructose sugar. All of these nutrients are needed to help sperm survive and thrive.
- While the studies on the subject are slim, there does seem to be some correlation between what men eat and the taste of their sperm. Red meat, dairy products, onions, garlic, and coffee may not go down as sweet as foods containing natural sugars, such as pineapple.
- Healthy males produce about 70-150 million sperm a day - but when they ejaculate, they can lose up to three times that amount.
- The average man ejaculates enough semen to fill half of a teaspoon.
- While men make millions of new sperm each and every day, the entire maturation process takes anywhere from two to three months.
- Most sperm survive in a woman's body for about 72 hours. However, under the right conditions, it's possible for sperm to survive for five to seven days.
- There's such a thing as abnormal sperm: two heads, short tails, little heads, big heads – you name it, it happens.
- There are male and female sperm. Female sperm are slower, but stronger, while the males are faster, but weaker.
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The Flutter Kick Ab Exercise Is Your Flat-Belly BFF
Take your ab workout to the next level with this Pilates ab series! Watch this video to learn three variations of the flutter kick exercise that will get your abs burning! Then try our Flat-Belly Workout video, which features this exact move!
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An Open Letter to Myself When I Haven't Been to Yoga
Hello You,
First of all, I love you. I know you're doing the best you can today. I'm sure things feel tough, your body feels tight, and you're not necessarily interested in hearing from me. But I'm the swift kick you need today. Girl, get yourself to a f*cking yoga class.
You need to balance out the aggression of your morning runs and loud group-fitness classes where house music and the instructor's voice pound in your skull. I know you'd rather go to a workout where you have to step outside yourself to make it through and complete the session; this is exactly why you have to go to yoga. Today. The times when you don't want to roll out your mat to practice are the moments when you need it the most. Trust me on this one. I know you.
I know you're busy, stressed, and pressed for time. I know it doesn't seem like the best use of your evening. I know you're afraid to be alone with yourself when you feel fragile, and breathe deep from your belly. I know you might get dizzy on your mat because you haven't released energy from these muscles in months. I know you might get a case of the giggles you can't seem to control or make sad noises and weep during Savasana. No one will care. Go and show up for yourself.
I know how scary it is to be quiet when things are stressful, but think about how good it feels to slow down and take a moment and be kind to yourself. Think about how it feels to stretch and bend and move and truly inhabit your body. Think about the epiphanies you've had when you're on the mat. Yoga has gotten you through bad fights and heartbreaks and friends unexpectedly passing. It's helped you release old wounds and realize your emotional and physical strength. You've felt just as silly and beautiful and confident dripping in sweat, practicing Lion's Breath with your mouth wide open, tongue towards your chin, making an audible hahhh as you have on any promising first date. When you go to yoga, you sleep better, you're less reactive, and your heart is wide open. You say it yourself, "I'm a better version of myself when I'm doing yoga regularly."
Please, for me . . . err . . . us, just go. We really deserve it.
Love,
Yourself (who has been to yoga three times this week)
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jeudi 20 août 2015
The Flat-Belly Trick That Has Nothing to Do With Diet
Having good posture can really make you look 10 pounds thinner! A rounded spine makes your abdomen pooch out. And if you spend hours hunched over a computer, you need to combat the inevitable slouch every chance you get to help relieve back and neck pain. Try this variation on the reverse fly; it's the perfect antidote to bad posture. It not only strengthens the upper-back muscles (both the rhomboids and the middle part of the trapezius), but it also tones the back of the shoulder (aka posterior deltoid).
Grab an exercise band (or Thera-Band) and follow these steps. Modify the difficulty of this exercise by altering the amount of slack you have in the band before opening your arms: more slack will be easier, and a tighter band will offer more resistance.
- Stand with your feet shoulder width apart, keeping a slight bend in the knees. With straight arms, hold the exercise band in front of you with your hands slightly lower than your shoulders. Keep your elbows slightly soft to avoid hyperextending the joint.
- On an exhale, pull abs to spine to stabilize your torso as you open your arms out to the sides, focusing on the shoulder blades sliding together. Inhale as you slowly return your arms back to starting position.
- It's easy to arch your spine and push your rib cage forward when opening your arms, so really focus on the abs keeping the spine stable. Do imagine yourself growing taller as you open you arms to reinforce good posture.
- Do three sets of 12 to 15 reps.
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4 Ways to Substitute Cooking Fats With Greek Yogurt
Greek yogurt is more than just a breakfast food; it also makes a healthy fat substitution in recipes. Skip oil, butter, and heavy cream, and bump up levels of calcium, protein, and probiotics with these easy swaps!
- Sour cream: Replace sour cream with Greek yogurt, and most people won't even be able to tell the difference. Use it on top of baked potatoes or serve alongside Mexican fare. You can also use yogurt as a sour-cream substitute when making chip or veggie dips like in these recipes for guacamole and onion dip.
- Baked goods: Greek yogurt also makes an excellent substitution for butter and oil in baked goods. Yogurt keeps cake from tasting overly sweet while also giving it a more dense and homemade feel. Instead of making cream cheese frosting, make Greek yogurt frosting; the ratio of Greek yogurt to cream cheese is 1:1.
- Heavy cream or milk: In stovetop dishes that call for dairy, like mashed potatoes, curries, soups, or pasta, use yogurt. (Or add yogurt to any sauce-based dish that you'd like to make rich and creamy.) To avoid curdling, stir in the yogurt once the dish has been taken off the heat, then gradually reheat if necessary. Start with this recipe for spaghetti with Greek yogurt tomato sauce.
- Mayonnaise: Skip the oil-based mayo in tuna, macaroni, and potato salads; same goes for salad dressings like Caesar, Russian, or ranch: just use a 1:1 ratio. The tang that yogurt brings these recipes is even tastier than mayo. You'll especially love it in our recipe for chicken salad.
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Cross-Training Options That Better Your Running and Scenery
- Cross-training options that better your running and scenery - Women's Running
- Brush up on your gym etiquette with these commandments - Real Simple
- Drink this sweet juice before you head to the bars to help your hangover - Shape
- These hot studios have stuck around with body-transforming results - Self
- Gym-free workouts that will show results and put a smile on your face - Health
- Glorious glutes are just a sweat session away with this workout - Women's Health
- Ensure sweet dreams by choosing 1 of these late-night snacks - Cooking Light
- A quick recipe for Vietnamese pho with zucchini noodles - POPSUGAR Food
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4 Healthy Reasons You Need Coconut Oil in Your Life
The growing popularity of oil pulling may be undeniable, but the actual benefits of coconut oil continue to be a topic of debate. Some experts like Dr. Oz swear by its superpower properties, but others like Dr. Weil feel that the research isn't ready to make these claims. With that said, there are a number of studies and promised benefits worth considering.
- It soothes persistent skin conditions: Instead of relying on heavily medicated creams, coconut oil can do wonders for dry and irritated skin. Many tout regular use of coconut oil for helping improve symptoms of both eczema and psoriasis. Lauric acid, one of the saturated fats in coconut oil, has also been shown to fight off fungal infections.
- It raises HDL: Coconut oil got a bad rap over the years, but previous studies were performed on partially hydrogenated coconut oil, rather than raw, virgin coconut oil. While many hydrogenated saturated fats raise bad cholesterol levels, raw coconut oil has been shown to increase levels of good cholesterol. As long as you buy virgin coconut oil, you'll be able to reap this healthy benefit.
- It combats tooth decay: A recent study out of Ireland showed that coconut oil can even prevent tooth decay. The research revealed that coconut oil stopped the growth of most strains of S. mutans bacteria - the strain responsible for tooth decay. While many mouthwashes wipe out all the bacteria in your mouth, coconut oil could be the key to creating a mouthwash that only targets the bad bacteria.
- It can improve your complexion: One of the most touted beauty benefits of oil pulling is the detoxifying effects it can have on your complexion. Some doctors believe that when you remove the bacteria and toxins from your mouth, which can affect the rest of your body, it can have profound effects on your complexion, namely improving brightness or acne issues.
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The Boozy Way to Support Your Weight-Loss Goals
Everyone out there who loves a big, bold red will appreciate these findings. One study shows that one compound found in red wine may block fat cell formation. Just another example of how wine is beneficial to your health!
As reported by the Journal of Biological Chemistry, a team out of Purdue University, piceatannol is the name of the compound you should get acquainted with. Kee-Hong Kim, an assistant professor of food science, found that the piceatannol compound actually binds itself to insulin receptors and blocks the insulin's ability to control cell cycles. By blocking these pathways, immature fat cells are unable to evolve and mature. Piceatannol could help delay the formation of mature fat cells, or even stop the formation completely. While the ongoing study is in its early stages, the findings could lead towards a method to help control fat growth in humans.
We love a good glass of vino as much as the next girl, but drinking is not the only way to ingest the compound. It's also found in some of our favorite fruits like red grapes, passion fruit, and blueberries, so if you're abstaining from alcohol, you can still reap the benefits!
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The Lazy Girl's Guide to Cooking For Weight Loss
If you're serious about losing weight, your lazy-girl habit of taking out dinner every night has got to change. Luckily, cooking at home to support your needs doesn't have to be a crazy struggle or time suck. These tips will help you get organized and make simple swaps! Results are in your reach.
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The Best Way to Catch Your Breath During a Workout - According to Science
No matter how experienced of a runner you are, some days it's harder to catch your breath than others. Read on for the most effective method of catching your breath the next time you're out on a jog from our friends at Men's Health.
Exercise form is important for increasing your gains and protecting yourself from injury. But when's the last time you thought about the way you hold yourself between sets?
In a recent study, scientists from Western Washington University set out to find out what works best when you're gasping for air: standing up with your hands behind your head or bending over with your hands on your knees.
(Looking for a new workout program? Try The Anarchy Workout - one guy lost 18 pounds of fat in 6 weeks.)
So why should you care? After all, isn't the whole point of a workout to get your heart rate up?
Recovering quickly offers a big advantage in sports and workouts, says study author Lorrie Brilla, Ph.D. If you can lower your heart rate and catch your breath in a shorter amount of time than your competition, then you can go harder, faster, and longer than him when the whistle sounds again.
Well, of course: that makes sense in a game, but when you're training for a game? (Or to just look better!) After all, ever been told by a coach that bending over is lazy? Not true. It's actually smart.
If you're doing cardio or high-intensity intervals, bringing your body closer to its baseline allows you to attack the following set or sprint with just as much intensity as the one beforehand. Ultimately, "you'll be able to perform more total work and reap a bigger benefit," Brilla says.
According to the researchers, bending over is ideal for recovery for multiple reasons. For one, it slightly moves your body's primary breathing muscle - the diaphragm - so you can bring more air into your lungs with each breath, says Brilla.
The position also allows your abdominal muscles to force out more carbon dioxide every time you exhale, she says. And that's important, because CO2 is a byproduct of exercise. In order to get rid of it, your heart rate increases to pump more blood to your lungs so the gas can be replaced with oxygen. However, if you can expel a greater quantity of the gas through your breaths, your pulse will slow down faster, Brilla explains.
A slumped, hunched-over position may also relay the message to your brain that it's time to relax, she says. This shuts off your sympathetic nervous system - the one that's wired to make your heart beat like crazy and your adrenaline spike - and kick starts your parasympathetic nervous system, which slows down your breathing and helps your body unwind.
Related Links:
- The Best Cardio Workout For People Who Hate Cardio
- The 1 Rule Everyone Follows at the World's Most Hardcore Gym
- Do This Stretch For Bigger, Bolder Shoulders
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The Drink That May Just Be Your Body's Best Friend
Coffee may have its place as a healthy beverage, but green tea is often touted as the miracle drink for your mug. Here's why you should drink the green stuff regularly this Winter.
- Weight-loss wonder: Drinking green tea regularly has been shown to help suppress appetite and increase your metabolism - both of which can help you save or burn a few calories while you celebrate the best of the season.
- Sickness prevention: Nonstop shopping, traveling, and socializing can mean the combination of cold-inducing pathogens and a weakened immune system, so give yours a boost with green tea. Several studies have shown that green tea has antiviral properties; one study found that taking green tea catechin capsules helped prevent health-care workers from catching the flu, and another found that Japanese schoolchildren who drank green tea for six days a week or more were less likely to catch the flu.
- Stress relief: Curling up with a warm beverage can be relaxing, especially when the rest of your day is hectic, but drinking too much caffeine has its downsides. Too much caffeine can lead to anxiety, stress, and trouble sleeping, so if you find yourself running out for a coffee break or having friends over for a cup several times a day, switch to green tea. Not only does green tea contain only half the amount of caffeine as a normal cup of coffee, but many people also say green tea's fresh, grassy flavor helps them relax.
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Your 3-Minute Butt Burner
No time to fit a workout into your busy weekend schedule? No problem. This tush-toning, 3-move workout takes just three minutes. Complete this three times a day, whenever you have a few minutes to spare.
Single-Leg Forward Reach
- Stand with all your weight in your left foot, abs engaged and chest lifted.
- Reach your torso forward as you lift your right leg behind you. Reach your arms out in front of you for balance as your torso and leg come parallel to the floor.
- Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
- Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the right foot lightly on the ground. This completes one rep.
- Do 30 seconds of reps on each side.
Sumo Squat Jump
- Stand in a wide sumo squat position with your feet slightly turned out, arms resting on your hips.
- Jump up explosively, keeping your core engaged.
- Land with control, lowering your body back into the wide sumo squat position to complete one rep.
- Do as many reps as you can for 60 seconds.
Basic Squat With Side Leg Lift
- Stand with your feet shoulder-width distance apart, feet parallel.
- Bend your knees, lowering the hips deeply, so your thighs are parallel with the floor, keeping your weight back in your heels.
- Rise back up, straighten the legs completely, and lift the right leg out to the side, squeezing the outer glute.
- As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position. This counts as one rep.
- Complete as many reps as you can for 60 seconds.
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Why It's Important to Breathe From Your Diaphragm
If you ever find yourself in the midst of a panicked or stressed moment, check in with your breathing. If it feels shallow or strained, try taking a deep breath - no, a really deep breath.
When discussing deep breathing, we're referring to breathing from your diaphragm (the large muscle right below your lungs). When you take a truly deep breath, you are expanding the lungs, pressing down the diaphragm, and causing your abdomen to expand as your lungs fill with air. This is not only wonderful for reducing tension, but research has shown that it may also help with diseases that inhibit breathing, like emphysema.
Diaphragmatic breathing rapidly and effectively calms you down and is an immediate stress buster. For athletes and runners, it's good to get in the habit of breathing this way, since it will help you take in lots of oxygen during physical activities, hopefully preventing dizziness and nauseousness.
If you're not sure you're breathing deep enough, find out with a helpful breathing exercise.
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This 1 Simple Realization Shifted My Overeating Patterns
I've always considered myself to be a healthy eater. I rarely crave sugar or sweets, and I've always been that person making appropriate adjustments to my orders at restaurants to find a dish that will support my body's needs. With that said, I've also dealt with major portion-control issues. As a health and fitness writer, I'm always seeking a new piece of advice to help me make a shift in my daily diet, and I recently had a conversation that turned things around for me in a big way.
Founder of the popular boutique studio in Michigan, Cycle & Row, Sam Kelman can relate to my overeating struggles. She was working out five to seven times a week and teaching class at her studio, but could not seem to achieve the leaner shape she was after. A self-described "good eater," Sam dealt with quantity and portion-control issues and found herself feeling stuffed after meal time. She linked up with good friend and health coach Ricki Friedman to determine what was holding her back, and the two determined the piece that Sam was missing: she needed to learn how to approach food with a new perspective. It needed to serve as fuel instead of comfort. There were so many moments of strength, grace, and clarity in my talk with Sam and Ricki, but Sam's parting words are what have stuck with me nearly a month after our first talk: "I'm literally depriving myself of anything other than feeling sick."
I've never been the girl who can easily leave leftovers on her plate; I've always had a difficult time recognizing when I'm full, emotionally and physically. Call it an Oprah cliche, but I had a true aha moment from those 10 little words. I can not begin to count the number of times I've inhaled a meal out with friends only to stand up and feel sick, bloated, and uncomfortable for the rest of the night. Finally something clicked: eating too much and feeling sick doesn't mean you treated yourself - it means you didn't treat yourself with kindness and respect. I've taken Sam's words to heart, and over the last few weeks I've been able to check in, take a break, and finally wrap up those leftovers with a little more ease. And I've got to tell you, it's been nothing but empowering.
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Shannen Doherty Opens Up About Her Battle With Breast Cancer
If you were alive in the '90s, you knew Shannen Doherty from TV classics Beverly Hills, 90210 and Charmed. But the star sadly revealed in an exclusive statement to People that she's now fighting breast cancer.
The 44-year-old actress is currently undergoing treatment and looking to fitness and loved ones to help her through. "I am continuing to eat right, exercise, and stay very positive about my life," said Doherty. "I am thankful to my family, friends, and doctors for their support, and, of course, my fans who have stood by me."
Doherty was first diagnosed in March 2015, but only recently came out due to exposed legal documents on TMZ that revealed a lawsuit against her former business manager. The lawsuit found him responsible for the period Doherty was medically uninsured because of neglecting insurance payments. Had her finances been properly settled, it's possible that the cancer could have been kept from spreading when it did in 2014.
Just because we never know when or if it might happen to us does not mean we shouldn't be aware of changes in our body. Knowing the right foods to help prevent breast cancer and actively taking preventative measures can go a long way toward staying protected. Don't wait until you're given a reason to care.
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mercredi 19 août 2015
This Trick Saves Major Calories When Dining Out With Friends
When it comes to dining out and losing weight, resisting temptation of all things fried, buttered, and sautéed can test the limits of your willpower. This is especially true when you go out with a group of friends who just don't seem to care about calories the same way you do - there's nothing like having to stick to your side salad while everyone is digging into fries. But try this trick from registered dietitian and Women's Health contributing editor Keri Glassman the next time you're at a restaurant and you might be surprised at how healthy your night out will be: be the first one to order, and pick something healthy that supports your goals. When you do, "It's amazing how everyone follows," she says. In contrast, "If someone orders something unhealthy [first], everyone is like, 'All right, fine, I'll indulge too.'"
The next time you get together with friends at a restaurant, try Keri's advice and take the lead. Setting an example for your friends will help you focus on what you can eat, not the siren song of your favorite indulgences filling up the table. So how should you order to save calories? Research the restaurant online before you go; choose items that are grilled, broiled, or steamed; and ask for any sauces or dressings on the side. Check out even more tips on how to order healthy at a restaurant here.
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5 Quick Prenatal Stretches For Expecting Mamas
The following post was originally featured on Fitnessista and written by Gina H., who is part of POPSUGAR Select Fitness.
My neck . . .
My back . . .
My neck and my back.
Ok, and my glutes, hips, and round ligament pain, but they can't really make a hip-hop song with that.
During this pregnancy, while I'm fortunate that things have been overall very pleasant and enjoyable, I've definitely had some aches and pains. It comes with the territory of growing a small human, which can alter our center of gravity, put additional pressure on our limbs, and hormones are surging through the body to support the little one. One of the major hormone shifts that occurs during pregnancy is through relaxin, which loosens the joints and makes us extremely flexible. Because we have so much relaxin coursing through the body, it's easier to overstretch the muscles, which can be painful and take a long time to heal. This is a huge reason why it's important to exercise and stretch within stable limits, and avoid trying to reach your "max," whether it's through a workout, yoga class or stretching. Like I've said many times before, focus on maintaining, not adding!
Stretching can help to ease some of the aches of pregnancy, and can also help to promote full range of motion within the joints. When we have full range of motion, we're less likely to alter our movement patterns, which can lead to muscle imbalances and potentially injury. Also, stretching feels so good.
Here are some of my favorite prenatal stretches. As always, check with a doctor before making any fitness changes and honor your body. Instead of stretching to your max, stretch to a comfortable point (without trying to force yourself into a deeper version of the stretch) and focus on taking deep breaths.
1. Cat to Cow
Come onto your hands and knees with your knees stacked under your hips and your hands stacked under your shoulders. Lift up through your core and keep your neck long so your spine is straight.
Take a nice big inhale, drop your belly, and gaze up towards the ceiling.
As you exhale, round your back, gaze towards your belly button (or if you're like me: where your belly button used to be), and feel the nice stretch through the length of the spine. Continue this pattern, taking long deep inhales, and long, cleansing exhales.
2. Spinal Balance
Once again, start on hands and knees with knees under your hips and hands stacked under your shoulders. Keep your neck long (chin lifted and spine straight) and press down through the knuckles of your hands.
Lift one foot off the floor, and straighten the leg behind you, while lifting the opposite hand, extending it in front of you. Press out through your heel and try to keep your hips parallel to the floor.
Gently lower down and repeat on the opposite side.
3. Tailor Sitting
Start in a seated position and bring the soles of the feet together. Let the knees gently fall out towards the sides as far as they'll go. Do not press down on the thighs at all, and enjoy this awesome inner thigh (adductor) stretch. Focus on sitting up tall, and take nice deep breaths.
4. Gentle Spinal Extension to Forward Flexion
Start standing with your hands supporting your low back. Drop the shoulders and gaze towards the ceiling as you gently arch through the back. (Avoid over-stretching the abdominals here. Keep the movement small and gentle.)
Keep your hands where they are as you carefully exhale and fold forward. Bend your knees as much as you need to, and enjoy the hamstring stretch. Slowly rise, making sure your head is the last thing to come up.
5. Standing Hip-Flexor Stretch
Start standing with feet hip's distance apart. Step one foot back and come up onto your back toes. Carefully lower the back knee down. You can stay right here to stretch out your quadriceps and hip flexors, or if you want more, take one arm overhead (whichever leg is back, use the same arm) and reach up and over. Hold and breathe for about 15 to 20 seconds before repeating on the other side.
As great as it feels to stretch, remember that our muscles also need stability during pregnancy through strength exercises where the pelvis remains stable. (My lovely friend Jess, who is a physical therapist, taught me about this.) Strengthen the muscles to support the ones that are causing you discomfort. For example, for my sore hips, I've been working on exercises like squats, outer thigh work (mostly though band exercises at barre), hip extensions, and bridges. As always, talk to a doc or physical therapist if you need help with your pregnancy aches and pains.
To learn more about these stretches, check out The Fitnessista.
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11 Moves For a Shapelier Backside
Whether you inherited it from your mother or losing weight has left you with a flat and tiny tush, you secretly may be hoping for a fuller, shapelier bottom (maybe even one like Jen Selter). It's time to step up your strength-training routine. Just like hiking and running hills, these 11 moves will build, sculpt, and lift your glutes in no time! And her are some beauty tips to help your toned tush look even smoother.
- Additional reporting by Emily Bibb
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