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 24 octobre 2015
Do These 6 Things on Sunday to Lose Weight All Week Long
You know you should be eating right and exercising all week to reach your weight-loss goals, but when you're so rushed between work and family responsibilities, it's tough to have time to make it happen. A little planning goes a long way, so here are some things you can do on Sunday to ensure you stay on a healthy path all week long.
Plan Your Workouts
Don't just think to yourself that you'll squeeze in a run here and a trip to the gym there - plan it out. Sit down with your weekly calendar and jot down every workout just as you would doctor's appointments and meetings. Use this time to call your fitness buddy or trainer to make dates, check out studio schedules to find classes you want to take, and check the week's weather to figure out which days will be best for outdoor workouts.
Hit the Hamper
Nothing puts a damper on a workout more than not being able to find a clean sports bra, so do a couple loads before Monday, making sure you have everything you need, from your running tights to yoga tops to the towel you use to wipe sweat from your brow. Lay out your outfits for each day's workout so you're not running around the house Tuesday morning trying to find your missing sock.
Gather Your Gear
Collect whatever you need to work out - a yoga mat, sneakers, or earbuds - and make sure everything is set so you can easily grab the items throughout the week. Pack your gym bag, and put it by the door or in your car so you won't forget it when you leave for the day. If you exercise at home, put your favorite fitness video in the DVD player and lay out your dumbbells and resistance band. Sunday is also a great time to make a couple new playlists to inspire your kick-ass workouts (if you don't have time, subscribe to our workout playlists on Spotify).
Plan Your Meals and Snacks
Sit down and write out a weekly eating plan including all meals and snacks for the week. If you need a little inspiration, check out these healthy recipes. After making out a grocery list to include everything you'll need to whip them up, hit the health food store and stock up for the week. Since produce is best enjoyed within a few days of purchasing, note what fruits and veggies you'll want to pick up halfway through the week.
Make things even easier by prepping in advance: wash, cut, and store veggies to be used in dinner recipes, cut up fruit for smoothies or snacks, and cook up some whole grains and store them in the fridge. Cook some of these make-ahead breakfasts in advance, or turn on the crockpot to make something you can eat a few nights that week, like these under-400-calorie meals.
Pack It Up
If you'll be away from home during the day, cut down on the temptation to go out to lunch or grab a cookie by packing lunches and snacks from home. Making five salads for the week is easy and healthy, or you can whip up a big pot of soup and freeze small portions in glass containers to grab for lunch. Also set aside 10 snacks for the week (two per day) such as Greek yogurt, cheese sticks, and containers of carrots and hummus, or measure out 100-calorie portions of trail mix, whole-grain crackers, or cereal. It'll probably take about an hour to get it all ready, but it'll end up saving you time during the rest of the week.
Hit the Hay
Once everything is all set, take a nice hot bath, slip on your PJs, and hop into bed early. Unwind with an evening yoga sequence or a calming book, and you're more likely to have a good night's sleep and wake up refreshed for the week ahead.
vendredi 23 octobre 2015
The Lazy Girl's Guide to Losing Weight
Losing weight takes a lot of sweat and discipline, but even when you're not powering through a treadmill interval workout or counting calories, there are a lot of simpler ways to see those pounds drop on the scale. Employing these 10 little tricks daily will help you lose weight, no gym or diet required.
Related: Health Advice I Wish I Could Have Given to My 20-Year-Old Self
- Always start a meal with a glass of water: You'll stay hydrated and feel fuller instantly, which can help keep you from overeating.
- Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.
- Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you'll be glad you're saving calories while having a healthy yet decadent treat.
- Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers so you're not tempted to go back for seconds.
- Move more: Even if you're not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
- Don't drink your calories: It's a common reason you're not seeing results - those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with fresh ingredients like cucumber, lemon, or mint in order to save on important calories.
- Don't go hungry too long: A little hunger can be good for you, but starving yourself all day in order to "splurge" on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood-sugar levels that cause you to crash.
- Snack on high-protein, high-fiber foods: When it's time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You'll be able to eat fewer calories while still feeling satisfied. One of these 150-calorie snacks will surely hit the spot.
- Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
- Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It's an easy and effective way to keep your weight-loss goals on the right track.
Related: If You Want to Lose Weight From Running, Read This
What to Do All Day Long to Lose Weight Fast
Losing weight isn't about doing one good thing like going for a run or throwing kale in your smoothie - it's made up of a million healthy choices that you make all day long, every day. Don't view this as a burden; view it as a fun challenge! Every hour is an opportunity to do something that can bring you closer to your weight goal. So tomorrow, when you wake up, here's your around-the-clock guide to feeling slimmer by bedtime.
Source: POPSUGAR Photography / Glen Giffen
6 a.m. - Wake up, and sip a big glass of water. It'll fill you up and get things moving to prevent belly bloat. Eat a small snack that offers quick carbs and a little protein such as half a banana and a few almonds - eating first thing jump-starts the metabolism. Now go work out! Morning exercisers tend to work out longer and more intensely than those who sweat it out during other times of the day. Plus, it'll keep the fire lit under your metabolism, so you burn more calories throughout the day.
7 a.m. - Do some stretches in the shower. Eat a filling breakfast that includes protein and fiber - at least 10 grams of each. Don't be afraid to fill up on healthy carbs, because enjoying them in the beginning of the day ensures you'll have time to burn them off.
8 a.m. - Make your lunch for later. These lunch-packing tips will help you lose weight.
9 a.m. - Fill your reusable water bottle once you arrive at work. Sip on it throughout the morning, since staying hydrated will prevent hunger pangs.
10 a.m. - Take a break from work to snack on some belly-filling fiber. Keep it under 150 calories like these snacks.
11 a.m. - Take a few minutes to fill in your food and fitness journal, writing down what you've eaten and how much you've exercised. It'll give you an idea of how many calories you're allowed the rest of the day, and seeing your stats from the previous weeks will motivate you to stay on the healthy path.
12 p.m. - Get moving by going for a walk with a co-worker, bike ride to run an errand, or grab that set of dumbbells under your desk and do these strength-training moves.
Related: Everything You Need to Know to Lose Weight at Lunch
Source: POPSUGAR Photography / Jenny Sugar
1 p.m. - Eat a healthy lunch that you packed from home that includes low-fat protein, fiber, fresh veggies, whole grains, and fruit for dessert. Enjoy it with nature's calorie-free beverage.
2 p.m. - Take that afternoon meeting for a walk. Whether you're on the phone or meeting in person, walking and talking can help you think more clearly while burning some calories.
3 p.m. - Have a 150-calorie snack to keep energy levels going till dinner. This could include a little something sweet like these 150-calorie desserts since indulging a little can prevent overeating later.
4 p.m. - Sip some green tea. The caffeine will give you a little pep, and green tea has been shown to suppress your appetite and increase your metabolism.
5 p.m. - Walk or bike home from work. Not only will it burn some calories, but it can also relieve work stress, which can trigger overeating.
6 p.m. - Make a low-cal dinner filled with veggies, low-fat protein, and whole grains. Here are some vegetarian options under 300 calories. After dinner is made, put away leftovers before sitting down to eat to prevent going back for unnecessary seconds.
7 p.m. - Brush your teeth while doing this two-minute butt-and-leg workout. It'll tone your tush, and that minty breath will prevent mindless late-night snacking.
Related: What to Do Tonight to Lose Weight Tomorrow
Source: POPSUGAR Photography
8 p.m. - If you like to relax in front of the TV, do these strength-training moves during commercial breaks.
9 p.m. - Get your workout gear ready for tomorrow morning. Slip into your pj's, and do these yoga poses to encourage sleepiness.
10 p.m. - Snuggle into bed on your way to dreamland. Getting enough sleep is proven to help with weight loss.
Related: These 20 Tips Will Have You Asleep in No Time
Disney's New Snack Line Won't Let Allergies Get in the Way of a Magical Trip to Its Parks
Anybody with dietary restrictions knows the struggle of finding appropriate snacks while out and about, especially during vacations and special events. But you can add your next Disney vacation experience (including theme parks and the Disney Cruise Line) to the list of times when you won't have that issue - thanks to the brand's new Snacks With Character line, you can enjoy gluten- and nut-free food options without ever feeling left out of the fun.
"We listened to guests who said they wanted options when it comes to snacks at Disney Parks," reports the Disney Parks Blog of the new launch. "The Snacks With Character line was developed in collaboration with Merchandise Product Development, Food and Beverage Health and Wellness, Disney Design Group, and various suppliers in this field. We hope guests will enjoy these new tasty treats that are fun to share."
Including yummy options ranging from chocolate chip cookies to seed and fruit mix, the Snacks With Character were developed in partnership with leading specialty food brands like Enjoy Life Foods and Way Better Snacks. Needless to say, we've got high hopes! So next time you visit Disneyland, Disney World, Aulani Resort, or a Disney Cruise ship, check out various merchandise locations to taste these allergy-friendly options - they're sure to make your experience extramagical.
You've Never Seen Tennis Star Serena Williams Quite Like This
When Harper's Bazaar announced its 2015 list of Daring Women, it came as no surprise that tennis star, fashion designer, and all-around badass Serena Williams was a top choice. With Olympic gold medals and several US Open trophies under her belt, 34-year-old Williams has completely redefined tennis - many pro players retire by 30 and definitely aren't winning world titles past that age. Williams has a refreshing take on athletics, womanhood, and the sort of "daring" for which she is being honored by the fashion publication.
Citing her sister, Venus, and UFC fighter Ronda Rousey as other "daring" women in sports, Williams opened up to the magazine about her own career and role models. Read some of our favorite snippets below, then check out the full interview when the November issue hits newsstands later this month.
On what the word "daring" means to her: "Daring to me is taking a chance but not doing it blindly. A very calculated change. Think of amazing women like Sheryl Sandberg and Oprah Winfrey - they're daring, but they're not jumping off a building without a parachute, you know?"
On turning her passion into an inspirational career: "Some people are born to do certain things, and I think I was born to do tennis. I definitely didn't miss my calling!"
Health Advice I Wish I Could Have Given to My 20-Year-Old Self
If I met my 20-year-old self, I wouldn't recognize me. I weighed 40 pounds more, and I'm sure at least 10 were divided between my face and my boobs. I was tired all the time, ate Swedish Fish by the bagful, was constantly bloated and gassy, had trouble sleeping, and was so miserable. I knew I could be feeling and looking better, but I just didn't know what to do. Time has been good to me, and once I found yoga, a healthier diet, running, and a healthier attitude, at 38 years old, if time travel was a realistic option, here's the advice I'd share with my younger self.
Dear Me,
I know you're not happy. You wish things were different. Please don't wait 10 years to make a change. You'll probably roll your eyes at me quoting Oprah, but it's time to "live your best life," and here's how:
- Love yourself. Every action and every thought, make it tender and supportive. That fragile, little voice inside is listening intently, being shaped by your every judgment - feel good about what she hears.
- Quit being critical of your body. You spend way too much time nitpicking what you hate and comparing yourself to others - spend that time celebrating the awesomeness that is you. What you look like isn't as important as you think because the size of your jeans is no measure for the size of your heart.
- Trust your instincts. You know in your heart what's good for you (like not going to bed at 3 a.m., or baking on the beach with no sunscreen). Don't be afraid to follow your gut, even if it goes against what other people are doing.
- Stop caring about what other people think. Let hurtful, crushing comments roll off you like water on a duck's back. You don't need anyone's approval to know your value. Choose to spend time with people who lift you up. Negativity is contagious. So is positivity.
- Do things that make you feel beautiful. When you feel strong, confident, and full of life, it shows.
- Don't let insecurities prevent you from trying new things or doing what makes you happy. Looking good in a bathing suit is not a prerequisite for being good at surfing. Whatever you've been itching to try - signing up for that half-marathon, taking snowboard lessons, or traveling an hour away to try flying yoga - if you don't do it now, it may never happen
- Stop eating crap, and so much of it. Living on your own is exciting with no one telling you how to eat. You can have doughnuts for breakfast and ice cream for dinner! But if you don't start eating a balanced diet now, it's going to take years to lose the weight you've piled on.
- Move every single day, and make it a priority. Some days run five miles, some days take a walk. Life looks different from a bike seat or standing at the top of a mountain, and you'll experience things and meet people you never would have met before. If you start now, it'll become a habit. Make sure it's fun so you stick with it.
- Use fitness as therapy. Endorphins are powerful things, and they're a healthy way to boost your mood when you're feeling down or upset - way healthier than polishing off an entire pint of Ben & Jerry's. And bonus points for working out in nature - it amplifies the benefits.
- Take care of yourself every single day. With every bite you eat and every minute you spend, ask yourself, "Is this nourishing my body and soul?"
- Change isn't as scary as you think. It may seem brutally hard at first, but it gets easier, I swear, and it's totally worth it.
- Seek help. No one said you have to go at it alone. A strong support system will get you further than you can go on your own.
- Arm yourself with information. Don't just go by assumptions about how you think you need to lose weight - you waste a lot of time making mistakes and even more effort being unhappy about it. Ask experts so you can start seeing progress and stop feeling frustrated.
- Never stop feeling like you're 20. Don't become too preoccupied with becoming an "adult." Keep that creative and fun energy going strong, because your mental health is equally as important as your physical health.
- Appreciate your changing body and all that it's able to do. If you think you're unhappy with the way your body looks now, just wait until things start descending and expanding as you become older and throughout your two pregnancies (yes, you're a mom, congrats!). Your body will never be perfect, so celebrate its changes and stop wasting time and energy on wishing for what can't be. Love your body for what it brings to your life.
PS: I love you. Even though it may not feel like that right now - it took me a long time to realize that - I love you. I appreciate you for you and all the things you've allowed me to experience and learn. I feel like at almost 40, I'm just getting started with taking life by the horns, so thanks for the beautiful head start.
If You've Struggled With Body-Image Issues, This Is a Must Read
Curvy. Thick. Voluptuous. These are all words I've been hearing people call me for most of my life, and in my younger years, they all felt like an insult every single time.
For as long as I can remember, I've been just a little bit chubby. I was a chubby kid and a thick teenager, and now I'm a curvy woman.
In high school, I was incredibly healthy. I was too busy to eat too much and didn't have any interest in crappy food. I was a year-round cheerleader, so I had practice (which included running, weight-lifting, and tumbling) two hours a day, five days a week, in addition to basketball games, football games, and cheerleading competitions. I was strong, I was in shape, and I was still thick.
After one of my last cheerleading competitions my senior year in high school, a mom of a young girl on a different squad pulled me aside and thanked me. I asked her what she was thanking me for, and she told me I was a role model for her daughter who thought she was too heavy to be a successful cheerleader. She told me that when her daughter saw me out there, tumbling with my squad, she felt like she could grow up to do the same, despite what she weighed. At the time, I didn't know how to take that. At 18, I felt like she was telling me I was the fat cheerleader, and let's be honest, I already felt like I was. But thinking about it now, I realize how amazing it was to show that little girl that you don't have to be skinny to do the things you want to do. I flipped my fat ass over my head better than half the girls in that gym, and that little girl knew it.
Once I left high school and my daily activities shifted away from constant exercise and more toward TiVo and nap time (I was a really lazy college student), I realized I needed to make some serious changes to keep healthy. I started going to the university gym at least five times a week and tried not to eat anything stupid, but nothing worked. I started down a dangerous path that I nearly didn't pull myself out of.
But then I tried a doctor-monitored diet a few years later and lost about 50 pounds, still placing me on the "overweight" side of normal for my height by about five pounds. Maintaining that weight was not even close to manageable. I had a resting energy expenditure test done at the end of the weight-loss journey and found out that I literally have a metabolism slower than that of a middle-aged woman. With no activity, I barely burn a thousand calories a day, which surprised even the nutritionist who did the test for me. We tried the test twice to make sure there were no errors, and nope, I just have a really, really crappy metabolism.
I tried maintaining that weight. I was eating the healthiest (and littlest amount) I've ever eaten in my life, and I was exercising an average of an hour a day, seven days a week. No matter what I did, the weight crept back on. But I didn't really mind, because I was still really healthy and active.
But then I had a backslide. Just like always. Just like after every other diet I'd tried in my life - and I'd tried them all. I went back to living how I was used to and how I was comfortable, which included mostly healthy eating with treats here and there and exercise a few times a week. I was happy, I was healthy, and I was still thick.
I've come to realize that what's great about the world we live in today is that, even though it seems like models are getting thinner and thinner, society seems to be getting more and more comfortable with highly visible people who aren't stick-thin. I've got people from every angle preaching at me to love myself and be comfortable with who I am, but my brain just wouldn't accept that. My brain still wanted me to be skinny. It has been an unbelievably frustrating battle for virtually my whole life.
And now today, I'm what doctors would consider to be overweight, but you know what? I'm also really healthy. I even ran two half-marathons last year. I eat right, I exercise regularly, but my genes just don't want me to be skinny. No one in my family is skinny. It's just not going to happen. But if I'm healthy, does being skinny really matter? Sure, I'd love for shopping trips to be less stressful. I'd love to look in the mirror and not think my arms look terrible. I'd love for people to stop telling me that blaming my genes is an excuse. But I'm coming up on 30 now, and I've decided it's time to stop being mad at myself. It's time to stop constantly agonizing over the number on the scale and the number on the tag in my pants. It's time to embrace being thick. It's time to embrace being curvy.
It's time to love me.
We've Unwrapped the Calorie Counts of Your Favorite Halloween Candy
Who isn't tempted by a little fun-sized trick-or-treating candy? From the tiny Reese's Peanut Butter Cups to the Snickers bar you can wrap your hand around, there are Halloween candy jars everywhere these days. Remember, the little indulgences add up - just because they're small doesn't mean they are calorie-free. Take a look at the chart below and see how your fave candy stacks up.
| 1 treat size (fun size) | Calories | Fat (g) | Sugar (g) |
|---|---|---|---|
| 3 Musketeers | 63 | 2 | 10 |
| 100 Grand | 95 | 4 | 11 |
| Almond Joy | 80 | 4.5 | 8 |
| Baby Ruth | 85 | 5 | 10 |
| Butterfinger | 85 | 4 | 10 |
| Charleston Chew | 30 | 0 | 10 |
| Dots | 70 | 0 | 11 |
| Heath Bar | 77 | 4.7 | 8.7 |
| Hershey's Bar | 67 | 4 | 7.7 |
| Jelly Belly Jellybeans | 35 | 0 | 7 |
| Kit Kat | 70 | 3 | 7 |
| M&M's (Plain) | 73 | 4 | 11.5 |
| M&M's (Peanut) | 90 | 4.7 | 9.1 |
| M&M's (Peanut Butter) | 95 | 4 | 11.5 |
| Milk Duds | 40 | 2 | 6.3 |
| Milky Way | 80 | 3 | 10 |
| Milky Way Dark | 81 | 3 | 11 |
| Mike & Ike | 50 | 0 | 9 |
| Mounds | 80 | 4.5 | 7 |
| Mr. Goodbar | 90 | 4 | 7 |
| Nerds | 50 | 0 | 12 |
| Nestle Crunch | 60 | 3 | 7 |
| PayDay | 90 | 5 | 8 |
| Raisinets | 67 | 2.7 | 9.7 |
| Reese's Peanut Butter Cup | 110 | 6.5 | 10.5 |
| Reese's NutRageous | 95 | 5.5 | 7.5 |
| Skittles | 80 | .8 | 14.5 |
| Snickers | 80 | 4 | 8.5 |
| Snickers (Peanut butter) | 130 | 7 | 12 |
| SweeTarts | 10 | 0 | 2.4 |
| Take 5 | 100 | 5.5 | 9 |
| Twix | 80 | 7 | 8.5 |
| Whoppers | 100 | 4 | 13 |
| York Peppermint Pattie | 60 | 1 | 11 |
This 63-Year-Old Personal Trainer Proves That Being Fit Isn't Just For the Young
Sixty-three-year-old Ellen Ector might have four grandkids, but she's certainly not your average grandma - she's a kickass personal trainer who runs a fitness website, and she's got the body to prove it! After a career in social work, Ector decided to pursue fitness full time, founding "Black Girls Workout Too!" with her daughter, Lana. Specifically focusing on health issues that face African American women, the workout DVD series and website aims to demolish the statistic that four our of five African American women are overweight.
Ellen also organizes walks for adults with diabetes and trains kids in track, field, and cross-country running - basically, she wants to help people from all walks of life learn to take care of their bodies. If you're ever in Georgia, you might run into the grandmother-turned-trainer at her Atlanta gym or cold-pressed juice company . . . or you can simply follow her impressive fitness journey on Instagram. In the meantime, get inspired by Ellen's incredible physical shape, and remember that anyone - no matter their age - can lead a healthy life!
Related: The Advice Everyone Should Follow From This 60-Year-Old CrossFit Superstar
You Will Not Be Disappointed by Jimmy Kimmel Dancing in a Tutu With Misty Copeland
While visiting NYC, Jimmy Kimmel wanted to take in some culture and brush up on his ballet skills. Of course, he only wanted to learn from the best, Misty Copeland, who is the first black principal dancer (the highest rank!) in the incredibly prestigious American Ballet Theatre. Jimmy brought along his sidekick Guillermo Rodriguez, both proudly outfitted in pink tutus, tights, and all. Showing off his skills (not to mention his hairy legs and, ahem, more), Jimmy said, "Isn't this good, though?" Misty's priceless response: "Uh, no." Watch the hilarious clip above.
Related: Our Favorite Motivational Advice From Ballerina Misty Copeland
You Won't Believe How Little This NBA Dancer Says She Was Paid
We all know that professional basketball players make an insane amount of money, but you'll be extremely surprised to learn just how little NBA dancers may be making. The topic has been kept relatively under wraps until Lauren Herington, a former Milwaukee Bucks cheerleader, filed a federal lawsuit against the NBA with the claim that she was not paid a minimum wage or overtime for her work. If true, this violates both the the US Fair Labor Standards Act and Wisconsin's wage and payment laws.
Dancer Lauren Herington says she worked an average of 30 to 40 hours every week, making about $3.50 to $4.50 an hour. According to the lawsuit, the Bucks pay their cheerleaders $65 per home game, $30 per practice, and $50 for each special appearance. Given their display of athleticism and intricate dance routines, we don't doubt that NBA dancers put in a ton of work to prepare for big games and fan appearances. They're constantly learning new choreography, forced to comply with the team's personal appearance policies, and more. While a Bucks spokesperson "strongly disagrees" with the lawsuit, Lauren's claims are beyond shocking and sadly not the first of its kind. The NFL has been faced with similar lawsuits from its former cheerleaders - many of which have resulted in financial settlements and legislative action. If Lauren's lawsuit proves to be true, we hope that this is the first step in NBA cheerleaders and dancers receiving appropriate compensation for all their hours, effort, and the entertainment they provide to fans.
Related: Work Out Like an Indianapolis Colts Cheerleader
12 Weird Yet Effective Ways to Lose Weight
You're sick of hearing that eating smaller portions and exercising are the key to weight loss. Find out what else works - these may sound weird, but give them a try!
Related: 100 Simple Ways to Lose Weight
Oprah Reveals to Ellen How Much Weight She's Lost on Weight Watchers
Oprah isn't just a new part-owner of Weight Watchers - she's a proud pound-dropping member, too! She appeared on The Ellen DeGeneres Show to discuss why the diet works for her.
"Weight Watchers has actually given me the tools to have accountability to myself," Oprah said. And it's clear that it's working: since joining in August, Oprah said she's already lost 15 pounds. "I am excited about Weight Watchers being able to bring a healthier, more holistic approach for everybody," she told Ellen.
The friends (and garden-loving neighbors) also discussed Oprah's big payday - after she announced that she had bought a 10-percent stake in the company, stock prices more than doubled. "It's good that you're not hurting [financially] anymore," Ellen joked. Watch the clip above to learn more about why Oprah loves Weight Watchers so much.
Bat Wings, Begone! 3 Moves to Tone Up Triceps
Unless you'll be rocking a Batgirl costume come Halloween night or a set of bat wings, that notorious underarm jiggle does not need to be part of your costume! Nothing can change overnight, but if you're looking to tone and tighten up your arms, then this 3-move triceps workout will help you reach those healthy goals.
The Sit-Up Variation You Need For Flat Abs
Take your sit-ups to another level with this powerful variation that feels more like a full-body move than a simple ab exercise. Adding the twist works the obliques and lifting a leg fires up muscle fibers in your lower abs. This exercise will likely leave your abs pleasantly sore the next day.
- Begin lying on the floor with your legs straight and arms out wide to the sides, making a T with your body.
- In a slow and controlled motion, sit up, lifting your right leg and twisting to the right to bring your left hand to your right toes. Hold this position for a moment, pulling your abs toward your spine.
- Slowly roll down to return to the starting position to complete one rep. Repeat on the other side.
- Do two to three sets of 12 reps.
Better-Butt Challenge: Tone Your Backside on the Elliptical
Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.
Today you'll take a break from strength training to pump up your heart and burn away extra calories and fat. Choose from the following joint-friendly elliptical workouts - one that gives your butt a little extra love by turning up the incline, and another that will have you dripping in sweat as you pedal through sprint intervals.
Butt-Toning Workout
By raising the incline on the elliptical, you'll help tone your butt while still upping your heart rate.
| Time | Resistance | Incline | SPM* |
|---|---|---|---|
| 0:00 to 2:30 | 3.0 | 5.0 | 110 to 130 |
| 2:30 to 5:00 | 5.0 | 7.0 | 120 to 130 |
| 5:00 to 10:00 | 9.0 | 11.0 | 130 to 140 |
| 10:00 to 15:00 | 9.0 | 13.0 | 130 to 140 |
| 15:00 to 20:00 | 9.0 | 15:00 | 130 to 140 |
| 20:00 to 25:00 | 11.0 | 15.0 | 120 to 130 / Go backward |
| 25:00 to 30:00 | 9.0 | 15.0 | 130 to 140 / Go forward |
| 30:00 to 32:30 | 5.0 | 5.0 | 120 to 130 |
| 32:30 to 35:00 | 3.0 | 5.0 | 120 to 130 |
Click here for an image-free, printable version of the workout to take to the gym!
35-Minute Interval Workout
Get ready to sweat with this truly creative elliptical workout that will have you pedaling backwards and sprinting.
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00-3:00 | 5 | 130 | Warm Up |
| 03:00-5:00 | 5 | 140 | Warm Up |
| 05:00-07:00 | 7 | 150-160 | No Hands |
| 07:00-09:00 | 9 | 150-160 | Hands - Push |
| 09:00-10:30 | 7 | 130-140 | Backward |
| 10:30-11:00 | 8 | 170-180 | Sprint |
| 11:00-12:00 | 7 | 130-140 | |
| 12:00-12:30 | 8 | 180-190 | Sprint |
| 12:30-13:30 | 7 | 130-140 | |
| 13:30-14:30 | 8 | 180-190 | Sprint |
| 14:30-16:00 | 5 | 140-150 | No Hands |
| 16:00-17:00 | 8 | 180-190 | Sprint |
| 17:00-18:00 | 6 | 130-140 | Backward |
| 18:00-18:30 | 8 | 190-200 | Forward and Sprint |
| 18:30-19:00 | 5 | 130-140 | |
| 19:00-19:30 | 8 | 190-200 | Sprint |
| 19:30-20:00 | 5 | 130-140 | |
| 20:00-20:30 | 8 | 200-210 | Sprint |
| 20:30-21:00 | 5 | 130-140 | |
| 21:00-21:30 | 8 | 200-210 | Sprint |
| 21:30-22:00 | 5 | 130-140 | |
| 22:00-22:30 | 8 | 200-210 | Sprint |
| 22:30-23:00 | 5 | 130-140 | |
| 23:00-23:30 | 8 | 200-210 | Sprint |
| 23:30-24:00 | 5 | 130-140 | |
| 24:00-24:30 | 7 | 140-150 | |
| 24:30-25:00 | 5 | 130-140 | |
| 25:00-27:00 | 7 | 130-140 | Backward |
| 27:00-30:00 | 5 | 130-140 | Forward and Pull |
| 30:00-35:00 | 5 | 130-140 | No Hands |
Click here for an image-free, printable version of the workout to take to the gym!
*SPM =
Strides Per Minute
6 Ways to Work Out While Watching TV
There's absolutely nothing wrong with binge-watching your favorite shows after a long day, but that doesn't mean you have to turn into a couch potato. You can work your body and make your way through your Netflix queue at the same time. Do a few couch push-ups, follow with pillow toe-taps, and change channels while holding a remote-control Warrior III pose. Check out these six moves that you can do in the comfort of your living room.
Feel Happier and Healthier Every Day With 10 Simple Tips
Ready to make space for some much needed balance in your world? Follow these simple and straightforward rules to cultivate the happy and healthy life you've always craved.
Related: How to Become a Morning Person
Number One: Keep Mornings Calm
Even five minutes of pure relaxation make a huge difference in your mood and energy all day. Leave plenty of time to eat a filling breakfast, stretch or meditate, and have a calm commute to start every day out on a happy Zen note.
Number Two: Make Time to Move
Exercise ups endorphins, boosts immunity, relieves stress, and keeps you feeling strong and confident in your body. There's no need to go crazy with an intense hour-long workout every day of the week, but a little daily exercise is some of the best medicine available for the body and mind.
Related: Find the Perfect Workout With FitFinder, Our Workout Generator
Number Three: Eat Real Food
Processed junk food makes your blood sugar spike, pumps your body with unnatural ingredients, and leaves you feeling hungry and unsatisfied soon after you eat. Choosing real, whole, all-natural clean foods just makes sense if you are serious about your health and happiness.
Number Four: Reach For Water
When feeling fatigued or in need of a boost, don't immediately reach for a caffeinated or sugary beverage. Often, a foggy, tired brain is a sign of dehydration, so sip on plenty of water all day to keep energy levels up and soaring.
Related: 4 Detox Ingredients You Need to Add to Your H2O
Number Five: Listen When Your Body Talks
Happy people help their bodies work with them instead of against them. They put down their fork when they've had enough, hit up a yoga class when they need a release, and don't pour that third (or fourth) cocktail when they know it's not a good idea. If you're willing to listen, your body has plenty to say.
Number Six: Love Those Vegetables
Vegetables are not added to a plate because your body has to eat them: it's because it wants to eat them. Colorful produce is packed with nutrients that keep your body functioning at its top potential.
Number Seven: Invest in Fitness and Health
Don't wait until you're feeling poorly and out of sorts to take care of your needs. Commit to that studio package, get an occasional massage, and make those doctor appointments that it's time to schedule.
Related: DIY Massage With a Foam Roller
Number Eight: Remember to Be Grateful
When someone's attention is focused on lack, that's exactly what they're going to get: more lack. Instead of focusing on the job they don't have or a number on the scale they don't want to see, positive people are not afraid to give thanks for all the gifts they have in life - both large and small.
Number Nine: Slow Down to Smile
Life is not always so serious for happy and healthy folks. They make time to connect with loved ones and are not afraid to show kindness to strangers. Laughing helps too.
Related: 25 Hacks For Better Sleep Tonight
Number 10: Rest
When tired or feeling worn out, don't schedule another activity or commit to another event. Having healthy boundaries keeps you feeling safe, connected, and energized, so take alone time to recharge at home. And when it's time to get some sleep, turn off the computers, stop binging on Netflix, and get to bed.
Detox Tips For a Halloween Sugar Overload
Even the healthiest among us can't help but get into the Halloween fun, and while everything's good in moderation, sometimes a night of temptation means going overboard (no regrets!). Whether you've snacked on trick-or-treating purchases too much or know you have a big weekend ahead, here are some ideas to detox when you're ready to get back on track.
Related: Clean Up Your Diet With 5 Detox Dinners
- Drink more water: Make water consumption a priority the day after your Halloween festivities; not only will it help flush out all those indulgent decisions (that is, it'll help your hangover), but it'll give you more energy to tackle the day.
- Break the sugar addiction: Eating a lot of sugar will only make you crave it more, so your night of fun-sized celebration may be leading to mindless reaching for your candy stash the rest of the week. Ready for a challenge? If you're craving sweets, take celebrity trainer Jackie Warner's advice: take five days to wean yourself off sugar and refined carbs by eating lots of fresh fruits and veggies instead. If forgoing sugar altogether seems impossible (especially in light of leftover holiday treats), check out our tips for reducing your sugar cravings.
- Fight fatigue: Whether you hosted a Halloween party or spent an exhausting couple of hours corralling trick-or-treaters, the holiday can eat into your sleep time. To make sure you don't feel tired all day, fill your diet with these fatigue-fighting foods, and make a point to go to sleep early tonight - you may benefit from recovery sleep so you don't feel overly tired for the rest of the week.
- Eat nourishing foods: You've had enough of the processed stuff - now it's time to eat real food. Start with a nutrient-packed smoothie, go for a kale salad for lunch, and a spicy carrot detox ginger soup for dinner. Eating a produce-rich meal plan will help your body crave the good instead of all the bad.
- Move more: Get your metabolism going - and sweat out all the bad stuff - with an intense workout; if you can't bear the thought of exercise, go for a walk or do a few of these detoxifying yoga poses to get things moving.
How This Woman Lost Over 60 Pounds and Gained Confidence by Pole Dancing
In the wake of a crippling eating disorder in her teens and early 20s, 25-year-old Eda Marbury got married and found happiness - but when binge-eating junk food led her to reach a peak weight of 330 pounds, the Saint Louis, MO, woman decided to make a change. Instead of facing a gym filled with unfamiliar equipment, Marbury signed up for classes at a female-only pole dancing studio in her hometown. Now, two years after beginning pole fitness, she has lost more than 65 pounds.
"I was in denial about how much weight I had put on and how I looked," she said of her first experience with pole fitness. "When I walked into the pole dancing studio for the first time, I weighed 330 pounds and the entire room was covered in mirrors. It was quite a shock." But her love for the hobby and the way weight seemed to fall off after dancing encouraged Marbury to continue with pole classes - a move that has changed her life for the better. "It's changed me in my everyday life, in my marriage . . . I'm happier," she reported joyfully.
While there has been plenty of controversy surrounding the videos Eda shares online of her routines, she said that the encouragement she's received from viewers makes it all worthwhile. Listen to her story in the video above and find out why having fun while working out is the ideal way to lose weight.
jeudi 22 octobre 2015
Why Olympic Skier Gus Kenworthy's Coming-Out Story Could Change Sports Forever
Twenty-four-year-old Gus Kenworthy is known for a number of things - most notably, his impressive track record as an Olympic slopestyle skier and for rescuing stray puppies while representing the USA during the 2014 Olympics. But after coming out as gay in an ESPN interview on Thursday, Kenworthy will also be recognized as one of the few professional athletes who chooses to live openly and authentically despite pressures within the sports industry.
In his emotional interview with the sports publication, Kenworthy revealed how the lack of acceptance in pro athletics (especially action sports) led him to hide the truth - and even contemplate suicide when he became depressed about keeping such a large secret. "They say it's a community of individuals and everyone is doing their own thing and it's not a team sport, so you get to be yourself," the Association of Freeskiing Professionals champion told ESPN. "But you don't really."
After years of covering up his sexuality, Kenworthy's decision to come out is already changing the sports world . . . in a good way. Now an openly gay athlete - and one of the best athletes in his sport, period - the skier is inspiring acceptance and openness within the world of athletics. In an Instagram post following his interview, Kenworthy wrote, "I hope to be that person [to look up to] for a younger generation, to model honesty and transparency and to show people that there's nothing cooler than being yourself and embracing the things that make you unique."
We hope that his openness will continue to change the athletics industry for the better and into a place where all are welcome. After all, shouldn't sports fans be more concerned about an athlete's performance, not who they love? In both cases, Kenworthy is doing an incredible job. "I want to be the guy who comes out, wins sh*t and is like, I'm taking names," he told ESPN, and we can't wait to see him do it. Check out the video below to hear Kenworthy's insights about being a gay athlete, and read the full ESPN magazine interview when the November issue hits newsstands.
13 Quick and Simple Halloween Costumes For Fitness Fanatics
You probably have an awesome Halloween costume hiding in your closet and don't even know it. Instead of going out and dropping bank on a costume, use your workout gear as inspiration. Check out these suggestions for fun, easy, and cheap fitness-inspired costumes to wear this Halloween. Best of all, almost all of these costumes have elements to them that any fitness fanatic already owns.
- Additional reporting by Emily Bibb
Why You Need to Snack on Raw Pumpkin Seeds ASAP
If you're not enjoying pumpkin seeds regularly, then it's time to start incorporating these little guys into your diet. While the seeds straight from the pumpkin are delicious - after they're roasted, of course - the more concentrated nutritional value comes from raw pepita seeds, the hulled, flat, green seeds you'll see in the bulk section of your supermarket. More than adding a seasonal flair to your favorite salad or bowl of yogurt, here are all the healthy reasons you should snack on pumpkin seeds as soon as possible.
They support weight loss: Raw pumpkin seeds are a great source of protein and fiber, which work to fill you up and keep you satisfied for longer. Snacking on them raw is great when you're in a bind for time, but you can also enjoy them in the form of this cilantro-pepita pesto that's a delicious dip for baby carrots or that you can easily spread on some whole-grain crackers or sliced turkey.They improve heart health: Rich in omega-3 anti-inflammatory acids, raw pumpkin seeds are a great plant-based source of these essential fats that support a healthy heart. But studies show it might go one step further; one recent pharmacology study found that pumpkin seed oil can lower your blood pressure.
They up your energy: Magnesium is a very overlooked mineral that's essential for our body's health, since it works to sustain our energy levels. Many women have a hard time getting enough magnesium in their diets, and raw pumpkin seeds might be the natural answer to this nutrient debacle; a quarter-cup of pumpkin seeds provides about half your recommended daily intake of magnesium.
They promote better sleep: Pumpkin seeds are great plant source of L-tryptophan, a compound that helps your body produce serotonin, known to improve your mood and help you sleep soundly through the night.
Why I (and Everybody Else) Should Learn to Take a Compliment
I recently boarded a plane where I had a 60-second encounter I can't get out of my mind. After a few days in Southern California, I wasn't quite ready to transition back to my standard boots, scarf, and jeans that cool San Francisco temperatures require year round. I had a killer tan, wore a new short t-shirt dress, and rocked my favorite pair of camel wedges. I have to tell you: I was feeling pretty good.
As I stood in line on a silent jet bridge, the beautiful older woman with a long gray ponytail right behind me gave me a compliment I wasn't anticipating. "I have to ask: how do you work out your legs? They are gorgeous. So lean and strong." At first, I didn't flinch and felt the rush of her praise. I told her about the combination of yoga and SoulCycle I swear by and thanked her for the kind words. But 30 seconds later something strange happened. I felt a need to follow up with the following words: "You know, I think it's really just the combination of the dress and shoes. Wearing wedges helps." Her face dropped as she replied, "You don't have to do that."
Immediately, I regretted what I had said. Why didn't I just take this compliment? As I tried to figure out what had happened, this skit from Inside Amy Schumer played in my mind.
I really work hard to stay in shape, and I love my strong legs. There was no need to follow up an authentic compliment with any sort of half-hearted disclaimer, so what was so hard about receiving these words? This woman was being genuine, but some part of me felt I had to shrink after this encounter. A bunch of other people had heard our interaction, and I was consumed by the fear that I sounded self-centered.
There's a quote from Marianne Williamson I've heard at many lectures and yoga classes over the years that perfectly sums up my thoughts on what happened: "We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, fabulous?' Actually, who are you not to be? . . . Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. . . . And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others." These are words I do my best to live by every day, but it can be especially trying when it comes to my appearance. I have curves, and I'm muscular. My thighs touch, and I'm shaped like a "real" woman. It's been a long time coming, but I'm getting more comfortable with myself every day. Now is a more important time than ever for me to really hear these compliments. These were not empty words.
Playing small and being timid about my beauty or strength are not doing anyone any favors - especially me. Next time, I'll just take the compliment, respond with kindness and a smile, and use my long, lean, and powerful legs to walk to my seat with a little extra swagger.
Apple Pie, Mashed Potatoes, Gravy, and More - No One Will Guess They're Vegan!
Between the turkey, gravy, and pies, Thanksgiving can be a carnivore's delight but a vegan's nightmare. Fortunately, we've put together our favorite meat-, egg- and dairy-free recipes so you can watch a delicious meal unfold. These recipes are so good, guests will be surprised to learn your secret!
Related: Become a Healthy Baker With These Surprising Butter Substitutes
- Additional reporting by Jenny Sugar
Ellie Goulding Rocks Her Workout Clothes All Day Like the Rest of Us
If you LOLed from this activewear commercial parody, you will appreciate this new edition that stars one of our all-time favorite fit celebrities Ellie Goulding. Ellie is one strong and sexy singer who runs marathons, heads to the boxing gym, and gets creative with her workouts on the road, but it's clear that even though she's an A-list star, she's not immune to the activewear trend. Prepare to crack up as you watch "Ellie f*cking Goulding" in her activewear.
Related: The 3 Tips That Keep Ellie Goulding in Shape
4 Things I Wish I'd Known at the Start of My Weight-Loss Journey
I was no stranger to the freshman 15 in college - in fact, I experienced something closer to the freshman 30. It wasn't until I saw a photo of myself heading into my sophomore year that I realized I was carrying quite a few extra pounds and that it was time to do something about it. It took me a very long time to lose the weight (we're talking not until after graduation), all because I thought I knew what I was doing. Boy, was I wrong. Here are four things I wish I'd known at the start of my weight-loss journey.
Get That Spoon Out of the Jar!
While peanut butter is full of heart-healthy fats, it's not void of calories - one tablespoon contains 105. I found myself spooning it straight out of the jar, wondering why my jeans weren't any looser. This is important to remember with all healthy foods: just because they aren't considered junky doesn't mean you can eat as much as you want. Be aware of portion sizes when it comes to whole grains, nuts, seeds, and health-food-store snacks.
No Meat, No Dairy
My two roommates in college were tall, skinny, and vegan, so I thought eating a plant-based diet was the key to dropping pounds. I may have ditched animal products, but I ended up eating tons of pasta, bread, french fries, dairy-free ice cream, and vegan chocolate cupcakes instead. Had I focused on fresh fruits, veggies, legumes, and whole grains, a vegan diet might have helped me reach my weight-loss goal, but my junk-food vegan diet actually caused me to gain weight.
Related: I Had No Idea What Giving Up Dairy Would Do to My Body
How About a Walk?
Walking is definitely a better workout than just sitting on the couch, so I thought strolling through the mall and walking to class would do the trick. But walking isn't a major calorie burner like running. When it comes to losing weight, you need to burn or cut out 3,500 calories a week to lose a pound. A 30-minute walk only burns around 122 calories, which is well under the 500 it takes to affect a weekly weigh-in. If you want to lose weight, you'll need to kick up the intensity and the length of your workouts.
Related: The Lazy Girl's Guide to Losing Weight
Time to Dig In
After hitting a Step class with my college roommate, we'd hit the dining hall and fuel up. We worked out, so we deserved it, right? Little did I know I was undoing all the good I had done and actually eating way more than I had burned, which was making the scale numbers go even higher. If you need a little workout reward, don't do it with food. Download some new songs on iTunes, pick up a fitness mag, or buy yourself a new top to motivate you to get to the gym.
Large Study Confirms This Worrisome Link Between Alcohol and Breast Cancer
It's true that alcohol in moderation can be good for your health, but weighing the pros and cons of your daily glass of wine is always a good idea. A new, large European study reinforces this idea by confirming that every glass of alcohol you drink increases your risk of breast cancer.
Related: Foods That Prevent Breast Cancer
In the study, published in the International Journal of Cancer, researchers followed the habits of more than 334,000 women aged 35 to 70 for 11 years and found that alcohol consumption was a determining risk factor for developing breast cancer. In fact, they calculate that while drinking a glass a day increases the risk by one percent, drinking two glasses of wine or beer a day increases your risk of breast cancer by four percent. In other words, with each drink, you're quadrupling your risk of breast cancer. The scientists also found that long-term exposure to alcohol was also a risk factor, meaning that the longer you've been an alcohol drinker, the higher your risk of developing breast cancer.
Limiting alcohol intake has long been recommended by health organizations as a way to prevent diseases like cancer - in fact, one study from 2007 found that drinking three glasses of any type of alcohol a day increases your risk of breast cancer by 30 percent - but this large study is just one more big confirmation that habits like alcohol intake can have a direct and lasting impact on your health. Read more of our tips on how women of any age can reduce their risk of breast cancer here.
No Space, No Equipment, No Problem: Our 20-Minute Apartment Workout
No space, no money to invest in a home gym, and no time? No excuses! Work your entire body with the following circuit workout. You don't need a lot of space to do it; all you need is your living room or bedroom floor. And while it tones all your muscle groups, it doesn't take a lot of time: repeat this circuit twice, and you'll still be done in about 20 minutes!
The Habit That Will Help You Lose the Extra Weight
Feel like you've got a little extra padding to deal with? The health experts at Harvard have an answer for you to help you shed the weight: keep your glycemic index (GI) chart handy.
In the December issue of Harvard Health Review, researchers note that it's not fat that you should be worried about if you are watching your weight - it's refined carbs. Recent studies have shown that refined carbs and simple sugars may be worse for your heart than saturated fats and that sticking to a low-carb, high-protein diet is the key to weight-loss success. But since we can't live off BBQ meats alone, here's a simple solution: when faced with carb choices, go with low-GI foods, which slow down the rate that glucose (sugar) gets introduced into your body. High-GI foods, in contrast, cause a spike in your blood sugar as well as insulin, causing you to crave more sugary foods when your glucose levels drop.
Related: 5 Ways to Think Yourself Skinny: The Harvard Study That'll Shock You
The GI index ranks foods on a zero to 100 scale; in general, a GI of 1 to 55 is low, 56 to 69 is medium, and 70 to 100 is high - you should limit these high-ranking foods in your diet. If you know your GI values, you'll know that you need to avoid white rice, white flour, and packaged cereals, and choose whole grains, whole fruits, and other complex carbs instead. You can also choose foods that are low on the glycemic load scale, which measures the blood-sugar-raising power of that food. A glycemic load of 10 or less is low, 11 to 19 is medium, and 20 or more is high.
Related: Study: People Who Eat More of These Foods Lose the Most Weight
Following the glycemic index isn't a new concept, but it's a useful way to keep your eating habits in check when on the go. Knowing your numbers is a quick way to help ensure that you're making smarter choices whether you're at a party or just looking to get back on track. Check out a handy GI chart of a few foods below, and check out a list of GI and glycemic load values of 100 common foods here.
| Food | Glycemic index | Glycemic load per serving |
|---|---|---|
| Apple | 39 | 6 |
| Baguette, white, plain | 95 | 15 |
| Banana, ripe | 62 | 16 |
| Brown rice | 50 | 16 |
| Carrots | 35 | 2 |
| Dates, dried | 42 | 18 |
| Cranberry juice cocktail | 68 | 24 |
| Graham crackers | 74 | 14 |
| Grapefruit | 25 | 3 |
| Green peas | 51 | 4 |
| Ice cream | 57 | 6 |
| Instant oatmeal | 83 | 30 |
| Milk, full fat | 41 | 5 |
| Milk, skim | 32 | 4 |
| Orange | 40 | 4 |
| Orange juice, unsweetened | 50 | 12 |
| Parsnips | 52 | 4 |
| Potato, russet, baked | 111 | 33 |
| Potato, white, boiled | 82 | 21 |
| Quinoa | 53 | 13 |
| Spaghetti, white, boiled | 46 | 22 |
| Spaghetti, wholemeal, boiled | 42 | 17 |
| Sponge cake, plain | 46 | 17 |
| Shortbread | 64 | 10 |
| Sweet potato, average | 70 | 22 |
| White rice | 89 | 43 |
| White basmati rice, quick-cooking | 67 | 28 |
| Whole-wheat bread | 71 | 9 |
| Yam | 54 | 20 |
Why Rest Days Really Matter
Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.
You've been working out hard since kicking off this challenge, and today is all about practicing some restorative self-care. No, this doesn't mean you should go for a quick run or sweat-inducing yoga class with friends. It means you should take the day off and rest, because it will support your journey to a better booty - and there's nothing lazy about it. Taking rest gives your body the chance to rebuild and strengthen your muscles and prevent injury that could take you out of commission for the rest of the challenge.
Today's your chance. Take a long hot bath with the special salts you've been saving for a special occasion. Dig into the book that's been staring you down on your bedside table. Cook up a special healthy dinner for a loved one while sipping on a nice glass of red wine. Treat yourself to the gift of recovery and relaxation. You've earned it. Then, get ready to gear up for whatever tomorrow's challenge will bring.
8 Signs You're Totally Addicted to SoulCycle
Have you ever taken a moment away from tapping it back to step back (ha!) and see just how much you love your trusted cycling class? Is it just a thing you go do sometimes after work or is. it. everything?! Read on to see if you're guilty of the following.
10 Savory Toppings For the Perfect Brown-Rice Bowl
One of the best healthy habits I've picked up over the years is prepping one grain on Sunday night, and more often than not, that complex carb is brown rice. Inexpensive, rich in fiber, and easy to prep, there are so many flavors this versatile grain can handle. Here are 10 easy and healthy combinations (all with five ingredients or less!) that will help you make dinner simple, delicious, and nourishing all week long.
- Easy eggy breakfast: 3/4 cup brown rice (164 calories) + 1/4 avocado (58 calories) + 1 fried egg (78 calories) + 1 dash hot sauce (1 calorie) = 301 calories
- Gone Greek: 1 cup brown rice (218 calories) + 8 grape tomatoes, halved (20 calories) + 1/2 cup cucumber slices (8 calories) + 1 ounce low-fat feta cheese (58 calories) + 2 tablespoons balsamic vinegar (20 calories) = 324 calories
- Italian tuna: 3/4 cup brown rice (164 calories) + 2 ounces tuna packed in oil (110 calories) + 1/2 ounce kalamata olives (45 calories) + 8 grape tomatoes, halved (20 calories) + 2 tablespoons fresh lemon juice (12 calories) = 351 calories
- Portabella pizza: 3/4 cup brown rice (164 calories) + 1/4 cup part-skim mozzarella cheese (90 calories) + 1 cup grilled portabella mushrooms (35 calories) + 1/4 cup marinara sauce (32 calories) = 321 calories
- Pesto chicken: 3/4 cup brown rice (164 calories) + 2 tablespoons prepared pesto (115 calories) + 2 ounces roasted chicken breast (71 calories) = 350 calories
- Teriyaki tofu: 3/4 cup brown rice (164 calories) + 3 ounces extra-firm tofu (86 calories) + 1/2 cup chopped broccoli (27 calories) + 1/2 cup carrots (27 calories) + 2 tablespoons teriyaki sauce (30 calories) = 334 calories
- Burrito fixings: 3/4 cup brown rice (164 calories) + 2 ounces lean ground turkey (85 calories) + 2 tablespoons nonfat Greek yogurt (10 calories) + 5 tablespoons chunky salsa (25 calories) + 2 slices avocado (40 calories) = 324 calories
- Spicy salmon: 3/4 cup brown rice (164 calories) + 3 ounces salmon (127 calories) + 1/4 cup edamame (63 calories) + 2 teaspoons sriracha (10 calories) = 364 calories
- Tahini chicken: 3/4 cup brown rice (164 calories) + 2 ounces roasted chicken breast (71 calories) + 1/2 roasted sweet potato (57 calories) + 1/2 cup roasted broccoli (27 calories) + 1 tablespoon tahini dressing (70 calories) = 389 calories
- Squash and goat cheese: 3/4 cup brown rice (164 calories) + 1 cup butternut squash (82 calories) + 1 ounce soft goat cheese (76 calories) + 1/2 cup spinach (3 calories) + 1 tablespoon balsamic vinaigrette (50 calories) = 375 calories
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Sculpt Your Legs For Halloween in 3 Moves
If you'll be donning a costume with a short skirt, tiny shorts, or oh-so-tight leggings, these moves will help you feel more confident come Halloween night. Up until the big day, incorporate a few rounds of this quick leg-sculpting circuit into your regular workout routine. Each exercise has a plyometric component to get your heart rate up while toning your gams - a win-win combination to see the results you're after!
The Secret to Losing Belly Fat
While focusing on crunches will strengthen your abs, it unfortunately will not get rid of the muffin top around your waist. To get rid of ab flab, it's essential to regularly include calorie-burning cardio in your routine. And not just any kind of cardio - it's important to focus on interval training; alternating between moderate and speedy bursts of exercise is the key.
A study in the International Journal of Obesity revealed that when compared to women who cycled at a consistent pace for 40 minutes, women who worked out for 20 minutes, but alternated between eight-second sprints and 12 seconds of low-intensity cycling, lost more belly fat after 15 weeks. Work out half as long and lose more fat? Sounds good to me!
You can do intervals with virtually any type of activity. Here are some ways to incorporate them into your routine:
- Use visual goals: Run or bike at a moderate pace, and then look ahead and sprint to the mailbox that's 50 feet away, or up the hill, or to the end of the street. Once you reach your goal, reduce back to your moderate speed. After your breathing returns to normal, choose another goal to race to.
- Use time: Watch the clock and move moderately for two minutes and then zoom as fast as you can for one minute. Repeat this pattern for at least 30 minutes.
- Use music: Make an interval playlist, alternating between fast-paced peppy tunes and slower, chill tunes. Walk, run, or dance to the beat. Here's a 60-minute walk-run playlist, or for a faster-paced workout, try this 40-minute running playlist.
- Use a POPSUGAR Fitness interval workout: If you find it easier to follow a cardio routine, check out these interval workouts:
- 45-minute fat-burning treadmill workout
- Tush-toning hill repeat intervals
- 45-minute walk-run-sprint workout
- 45-minute elliptical interval workout
- 10-minute HIIT (high-intensity interval training) video workout
- 30-minute pyramid intervals
- 30-minute Barry's Bootcamp running workout
- 30-minute beginner intervals
- 60-minute walking-jogging workout
Study: People Who Eat More of These Foods Lose the Most Weight
As we age and our metabolisms slow, it's easy to pack on a few pounds without realizing it. But a new study has found that making consistent changes to your eating habits can lead to big weight-loss results over time.
Related: The Magical Protein Formula For Weight Loss
The study, published in the American Journal of Clinical Nutrition, followed the dietary habits of over 120,000 people for 16 years and found that those who ate foods that had a high glycemic load (which includes refined grains, starches, and sugars) gained more weight than those who ate foods with a low glycemic load (foods such as nuts, dairy, and certain fruits and vegetables). This isn't surprising or new; other research has shown that going lower on the glycemic index (GI) scale will help you lose weight. What is interesting in the new study, however, is that other key habits can mean the difference between pounds on the scale. Check out what else the researchers found about weight gain and loss:
- Those who ate more yogurt, seafood, skinless chicken, and nuts lost the most weight; in fact, the more people ate of these foods, the less weight they gained.
- The researchers found, however, no difference in weight gain in those who ate low-fat vs full-fat dairy.
- Diets with more red and processed meat intake were associated with weight gain, especially when meat was paired with refined grains or starches.
- Eating meat paired with low-GI foods, however (like vegetables), helped reduce weight gain.
- Eating foods like eggs and cheese along with high-GI foods was linked to weight gain, while eating these foods with low-GI foods led to weight loss.
Related: Make These 5 Changes to Boost Metabolism All Day
In general, the researchers found that the best diets for weight loss were high in protein-rich foods like fish, nuts, and yogurt, which helped prevent weight gain. Avoiding refined grains, starches, and sugars further helped, as did replacing red meat consumption with other protein-rich foods like eggs and cheese. It may seem like common sense, but taking the time to fill your plate with lean proteins and vegetables and other low-GI foods will help you lose or maintain weight throughout the years. Learn more about the glycemic load and how foods rank on the glycemic index here.
Related: Low-Carb Dinner Recipes You'll Want to Add to Your Rotation
mercredi 21 octobre 2015
18 Thanksgiving Recipes For a Perfectly Paleo Celebration
Going Paleo is a huge lifestyle change, but it can make for one delicious Thanksgiving meal. Here are 18 tasty, clean-eating approved recipes for your holiday celebration.
3 Moves For Flat Abs by Halloween
With Halloween parties on the way, it's time to get (or keep) those abs in tip-top shape! The next time you hit the gym or go to stretch after a workout, bring these three ab exercises to your usual routine. This combination doesn't take very long, nor does it require equipment (commercial break activity, anyone?), but the combination of the three will tighten and tone your tummy in no time, so you can rock that costume or LBD with confidence.
Power up Your Brunch: 12 Protein-Filled Egg Recipes
When you're busy, tired, or unable to bother with an elaborate meal, there's nothing like an egg breakfast to fill you up and get you ready for the day. Get your dose of protein, iron, vitamins, and more with these 12 creative and healthy egg recipes!
17 Treats to Celebrate Halloween the Healthy Way
Halloween can be tricky to navigate if you're trying to eat healthy. Candy, drinks, and sweets abound, and while you deserve to treat yourself, having a few healthy ideas in your arsenal is always a good idea. From spooky party dishes to revamped candies, these fresh ideas are as festive as they are delicious. So scroll through for some Halloween snacks that are spooky good (and good for you!).
40+ Treats For the Ultimate Healthy Halloween
The never-ending deluge of Halloween junk food can make it hard to stick to any healthy-eating resolutions. Thankfully, there are fun ways to say no to the candy bowl while still feeling like you're indulging. Read on for over 40 healthy smoothies, candies, shakes, snacks, and other treats that'll make your Halloween happy and healthy!
- Additional reporting by Aemilia Madden
7 Myths Nutritionists Wish You'd Stop Believing
There's a lot of misinformation out there, but dietitian Julie Upton, MS, RD, of Appetite For Health, is here to shed light on seven nutritional myths that could mess with your weight-loss efforts and your health.
The Internet is like the Wild West when it comes to nutrition information: anything goes. Websites are rife with less-than-accurate nutrition facts, which only fuels food myths and adds to consumers' confusion about which picks are the healthiest. At best, you can hope there's a kernel of truth in what you're reading, but more often than not, there's no scientific basis for these myths. Below are seven of the most popular nutrition myths and the real deal on each.
Related: Look For These 46 Ways Added Sugar Can Appear on Your Food Label
Myth 1: You need to detox your body with a juice cleanse.
Fact: From celebrities to personal trainers, there's no shortage of so-called experts advocating fasts or juice cleanses to detox. If you Google "detox," you'll get nearly 64 million results for diet programs and treatments that are supposed to help "flush out your system," "remove toxic substances from the body," "give your GI tract a rest," or "speed up your metabolism" and "enhance your overall health." But despite all the hype and popularity, there's little proof that fasting or following a deprivation diet for several days actually delivers on any of the above promises.
While an occasional short fast or a day of following a "juice diet" won't cause harm for most healthy people, it will likely leave you feeling cranky and hungry. If you really want to be and feel your best, eat a healthy diet that includes plenty of fruits and vegetables, get adequate sleep, and don't drink more than one alcoholic beverage per day.
Myth 2: Diet sodas make you gain weight.
Fact: While you may have read that diet beverages make you gain weight, a recent clinical trial found just the opposite. In the 12-week study, published in the journal Obesity, dieters who drank diet beverages lost 13 pounds on average - 44 percent more than subjects drinking water only, who lost an average of nine pounds. What's more, the diet-soda drinkers reported feeling more satisfied. This study adds to a substantial body of research demonstrating that low-calorie sweeteners and the diet beverages that contain them do not hinder but can in fact help with weight loss. Two peer-reviewed studies published in the American Journal of Clinical Nutrition by researchers from the University of North Carolina in 2012 and 2013 randomly assigned subjects to drink either water or diet beverages (without making any other changes to their diet). After six months, the diet-beverage group had a greater likelihood of reaching a meaningful amount of weight loss - five percent of one's body weight - compared to the control group. These studies reinforce that if you're trying to lose weight, diet beverages may help you peel off pounds, as they can help you achieve and maintain a lower-calorie eating plan.
Myth 3: Canola oil is made from rapeseed plants, which are toxic.
Fact: Canola oil comes from the crushed seeds of canola plants - not rapeseed plants, which are, in fact, harmful. Rapeseed oil contains high levels of erucic acid, which is linked to heart disease and therefore is not allowed to be sold in the US. While the two plants are cousins, they're distinctly different in their composition. In the 1960s, farmers used breeding methods to help eliminate the erucic acid from canola plants, and canola oil is now regulated to contain negligible amounts of the compound, ensuring that canola oil is 100 percent safe. In fact, it also happens to be one of the healthiest oils (behind olive oil) because it has less saturated fat and more heart-protective omega-3s than other vegetable oils. Canola oil is just seven percent saturated fat compared to olive oil, which is 15 percent saturated fat.
Related: Confused About Added Sugars? Read a Nutritionist's Advice on the Matter
Myth 4: Sea salt has less sodium than table salt and is mineral-rich.
Fact: Run-of-the-mill Morton table salt and gourmet Himalayan sea salt contain essentially the same amount of sodium per teaspoon - 2,300 milligrams. As for minerals, neither contains enough of any mineral to make it a clear winner over the other. For instance, a teaspoon of table salt has just 1 mg calcium compared to 12 mg in sea salt. Since 12 mg is just one percent of your daily needs, it's not a very healthy way to get calcium into your diet.
Most people believe that sea salt tastes better and, in some cases, you may be able to use less of it (and therefore reduce your sodium intake), but it is by no means a lower-sodium and more mineral-rich option. Keep in mind, sea salt lacks iodine - and not getting enough of this compound can lead to goiter, intellectual impairments, growth retardation, and much more. In fact, iodine deficiency is a serious health threat, especially among pregnant women, according to Boston University researchers, so don't use sea salt exclusively in your diet.
Myth 5: Some foods, like celery, have negative calories.
Fact: When something sounds too good to be true, well, it probably is. Take "negative-calorie foods" as an example. The notion is that digesting certain foods burns more calories than those foods provide. The faulty logic of this urban legend is based on the scientifically proven thermic effect of food (TEF), which simply means the amount of energy the body uses to digest a food. The thinking goes, if you were to eat a very low-calorie food - common examples include celery, apples, and limes - then you'd actually create a calorie deficit. In other words, these foods would end up costing less-than-zero calories.
Sadly, there are no negative-calorie foods. The TEF generally ranges from 10 percent to 20 percent of the calories in a food. So let's say a celery stalk has seven calories. Even if you assume a 20 percent TEF, that means you're still left with about five and a half calories.
Myth 6: It takes 21 days to break a bad habit (or form a new one).
Fact: Popular self-help gurus and many diet plans claim that it will take 21 days to form a new healthy habit - or break a bad one. The truth is, there is no magical time frame for breaking bad habits. One study that evaluated behavior change found that creating a new habit, like eating a piece of fruit daily, took an average of 66 days. However, there were wide variations - anywhere from 18 days to 254 days. The authors found the adaptation time was a function of how hard the new behavior is as well as the individual. If you're trying something new, like daily exercise, give yourself time to make it a routine. It may not happen overnight - or even in 21 days!
Myth 7: Muscle can turn to fat ( . . . and vice versa).
Fact: You'll often hear someone at the gym say something like, "Since my injury, my muscles have turned to mush." But this isn't the case because muscle and fat tissues are entirely different, and therefore they can never transform from one to the other. It's the equivalent of saying you can turn water into wine or lead into gold.
What really happens when you stop exercising is that your muscle mass declines. And how you gain fat tissue is when you eat more calories than you burn off, which is much easier to do when you're not exercising. And likewise, when you up your exercise routine, you'll add lean tissue and might start burning excess body fat, but your fat didn't turn into muscle.
The Store-Bought Weight-Loss Snack You Should Be Eating but Aren't
For many years, beef jerky had a bad rap, but the tide has shifted in its favor. Ever since becoming a preferred snack of Paleo dieters and CrossFit enthusiasts, it's been reintroduced into the healthy mainstream, and many clean, low-carb eaters looking to shed a few pounds are singing jerky's praises.
Snacking on jerky in between meals is an ideal way to get protein in your diet, a must if you're trying to lose weight. One study published in The FASEB Journal shows that in addition to a regular exercise routine, doubling your protein intake may be the key to losing fat pounds without dropping muscle mass. In addition to offering 6.6 grams of protein per piece, beef jerky doesn't raise your level of insulin, one of the hormones that affects how your body stores fat.
Related: Are Egg Whites Healthier Than Egg Yolks?
With that said, not all jerky is created equally. The best option to ensure your jerky is free of artificial ingredients is to make your own. If you can't dedicate the kitchen time, just be sure to opt for a brand with all-natural ingredients that's free of preservatives and nitrates and isn't too high in sodium. And if you steer clear of beef, turkey jerky is a great option to help you reap these high-protein benefits. Krave Jerky and Epic Bites are two brands we love!
Related: 21 High-Protein Dinners That Won't Break the Bank
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