Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
mardi 27 octobre 2015
Nutritionists Reveal What to Eat at Lunchtime to Lose Weight
Lunchtime! You know scarfing down a burger and fries isn't the best choice if you're trying to slim down, but how do you know what is? We've enlisted the expertise of two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition - to share the perfect equation for how to make a delicious and satisfying lunch that will help you lose weight. Follow their advice below to start seeing results.
Calories
If you're trying to lose weight, aim for the 400-to-450 range. If you're trying to maintain your weight, especially if you work out, aim closer to 500 calories.
Carbs
Yes, you need to eat carbs! Go for 50 to 65 grams, which is 45 to 55 percent of your lunch calories. Carbs offer your brain and your body energy, so skimping can leave you feeling sluggish. Overdoing it can also have the same affect, so stick to this range. Avoid refined carbs, like foods made with white flour and white sugar, and go for whole grains, whole grain breads and pastas, and starchy veggies and fruits.
Related: Back Off Carbs With a 1-Day Meal Plan
Protein
Go for the gold and get 20 to 30 grams of protein, which is about 17 to 25 percent of your lunch calories. A healthy dose of midday protein will help prevent the dreaded afternoon slump and will keep you feeling satisfied post-lunch so you're less likely to reach for sugary pick-me-ups.
Fats
Including healthy fats in your lunch makes your meal more satisfying, so strive for 13 to 18 grams, which is 30 to 35 percent of your total lunch calories. Including healthful sources like nuts, seeds, oils, avocado, and olives can help beat sugar cravings later.
Fiber
Shoot for at least eight grams of fiber, which is 30 percent of the daily recommended total of 25 grams per day. Including fiber-rich carbohydrates (whole grains, starchy veggies, and fruit) and fiber-containing fats (nuts and seeds) will help you reach your fiber goals.
Sugars
Healthy lunches should have four grams of sugar or fewer, but if you enjoy foods that contain natural sugars (like grapes or dried cranberries in your salad, sweet potato or squash in soups, whole pieces of fruit, or natural sweeteners like maple syrup or honey in sauces or dressings), then aim for fewer than 20 grams of sugar. Be mindful of the hidden sugars in certain products like sandwich bread; read labels, and choose those without added sugars.
Timing
Enjoy your lunch about one to three hours after your morning snack. If you eat breakfast around 7:30 and your morning snack around 10, aim to eat lunch around 12. Or if you like to exercise at noon, enjoy your lunch when you get back around 1. If you tend to forget to eat because you're so busy, set an alarm on your phone or computer to remind you to stop and nosh!
Related: The Best Time to Eat, Weigh Yourself, and More
A Few Examples of Perfect Lunches
Image Source: Jenny Sugar
- Sesame Ginger Quinoa Salad With Vanilla Greek Yogurt (5.3 ounces) and Blueberries (1/4 cup):
Calories: 462
Total fat: 13.6 g
Saturated fat: 1.7 g
Carbs: 58.4 g
Fiber: 8.1 g
Sugars: 20.2 g
Protein: 28.1 g -
Image Source: Lizzie Fuhr
- Spinach Feta Wrap With a Pear and Raw Almonds (14):
Calories: 452
Total fat: 19.5 g
Saturated fat: 5.1 g
Carbs: 54.1 g
Fiber: 12.2 g
Sugars: 20.4 g
Protein: 20.5 g -
Image Source: Jenny Sugar
- Butternut Squash Lentil Soup With a Slice of Whole Wheat Bread Smeared With Avocado (1/4 fruit):
Calories: 433
Total fat: 9.5 g
Saturated fat: 1.6 g
Carbs: 67 g
Fiber: 22.4 g
Sugars: 20.2 g
Protein: 22.3 g -
Image Source: Lizzie Fuhr
- Greek-Yogurt Chicken Salad on a Whole Wheat Pita With an Apple and Salted Cashews (10):
Calories: 483
Total fat: 14.1 g
Saturated fat: 3.2 g
Carbs: 63.8 g
Fiber: 10.1 g
Sugars: 22.5 g
Protein: 29.7 g
Snack Mistakes to Avoid
- Waiting until you're famished: Busy schedules can make hitting that midday meal tough, but avoid heading to lunch when you're starving. Not only will you inhale your lunch quickly and reach for more food because your body hasn't had time to register that it's full, but also, it can also throw off your natural hunger and fullness cues for the rest of the afternoon, which can lead to eating more later in the day.
- Eating out: Do you know how many calories are in that soup and salad you ordered from the cafe? It seems like a healthy lunch, but hidden high-calorie ingredients could make your lunch well over 600 calories. Pack lunch from home so you know exactly how much you're eating.
- Not taking a break: When you mindlessly gobble down your lunch while doing something else like working or watching TV, your mind will be too distracted to be able to fully register each bite, so you'll tend to take in or crave more calories. Get away from your desk, get outside, or eat lunch with a friend.
Looking for other daily eating habits that will help you lose weight? Here's what to eat for breakfast, for dinner, and at snack time to lose weight.
5 Ways to Blast Fat That Don't Involve the Gym
There are exercises that target your abs to help you get the rock-hard stomach you've always dreamed of. But if you really want to double-team belly bulge, then you'll need to eliminate sugar and processed carbs while also incorporating fat-burning foods into your diet. Keep reading to see which foods can help trim inches from your waistline.
Related: A Flat-Belly Workout That Only Takes 10 Minutes!
lundi 26 octobre 2015
21 Motivational Songs That Will Make Your Workout Better
When you're not in the mood to work out, the right playlist - or perfect song - can change everything. If you've been feeling a little sluggish when it comes to your workout routine, let this awesome playlist reinvigorate your passion for fitness. It's a surefire way to ensure that you push your limits and appreciate your strength and power. Subscribe to the Spotify playlist and check out the full list of motivational tracks.
- "Something Good Can Work" - Two Door Cinema Club
- "Born to Run" - Bruce Springsteen
- "Beautiful Day" - U2
- "One More Time/ Aerodynamic" - Daft Punk
- "Centerfold" - The J. Geils Band
- "Stronger" - Kelly Clarkson
- "Back in Black" - AC/DC
- "All I Do Is Win" - DJ Khaled
- "Lose Yourself" - Eminem
- "The Wire" - Haim
- "Mama Said Knock You Out" - LL Cool J
- "Can't Hold Us" - Macklemore & Ryan Lewis
- "Tightrope" - Janelle Monáe
- "The Edge of Glory" - Lady Gaga
- "Every Teardrop Is a Waterfall" - Coldplay
- "Breathe and Stop" - Q-Tip
- "Heads Will Roll" - Yeah Yeah Yeahs
- "Raise Your Glass" - Pink
- "P.Y.T. (Pretty Young Thing)" - Michael Jackson
- "Run the World (Girls)" - Beyoncé
- "Eye of the Tiger" - Survivor
If this mix doesn't suit your musical tastes, check out all our workout playlists here.
Remember: you will need to download the free Spotify software or app to listen to our playlists.
How Running Helped 1 Man Lose 80 Pounds, Stay Sober, and "Save His Life"
Our latest Before and After story is a reminder that exercise isn't just about weight loss. Three years ago, Grover Gunn III was struggling with alcoholism and had the health conditions to prove it. Once he learned that he had high blood pressure and cirrhosis of the liver, he decided to turn his life around. Grover started running for his health but soon fell in love with his hobby. "Running absolutely saved my life. It's my therapy, my home, and my salvation," he says. Now, he's 80 pounds lighter and crossing a marathon off his bucket list when he runs in the TCS New York City Marathon this weekend. Read Grover's inspiring story here!
Grover: Before
POPSUGAR: What made you decide to start?
Grover Gunn III: I was racked with cirrhosis and high blood pressure. I had to reclaim my life so I could be here with my son.
PS: What's your favorite way to work out?
GG: Running. I do bike and hit the gym, but running is my sanctuary.
PS: What's your weekly exercise schedule?
GG: Monday - rest. Tuesday - speed work and gym. Wednesday - middistance run. Thursday - midwork or rest. Friday - rest or midwork. Saturday - race. Sunday - long run.
PS: How do you keep workouts exciting?
GG: I like to mix things up: vary tempo and courses, run with friends - keep things fun and interesting.
PS: How much weight have you lost?
GG: 80 pounds! I went from a high of 230 down to about 150.
Grover: After
PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited?
GG: Without a doubt running my first mile nonstop. It felt so amazing to see all my hard work pay off. Once I hit that goal, I knew that I would eventually be able to take on the TCS New York City Marathon.
PS: How do you track your weight loss?
GG: Phone apps and ledger.
PS: What's a typical day of meals and snacks?
GG: I usually have a filling breakfast with eggs, fruit, and whole grains. For lunch I like to have a salad or a light sandwich. I usually snack on granola and protein bars. For dinner I'll have fish, chicken, or turkey with fresh veggies and brown rice or pasta.
PS: What's the range of calories you eat per day?
GG: About 1,500-3,000 depending on workouts for the day.
PS: What are the healthy staples that are always in your fridge?
GG: Fruit - a lot of fruit - fresh veggies, greens, and fish.
PS: How do you strategize for meals out?
GG: Eat smart. I still have cheat days, but even then I try to think about what goes into my body. And I love to cook, so I try to avoid eating out or grabbing fast food whenever I can.
PS: What advice do you have for anyone starting out on a weight-loss journey?
GG: Set goals - the TCS New York City Marathon was my ultimate goal, and I've been working up to it from the start. Don't give up! Even if you slip up, keep trying. With work and determination, you can get there.
If You Want to Drop Weight, Exercise This Much
The contestants on The Biggest Loser spend hours a day in the gym with one goal in mind - to lose the most weight. But how frequently should you exercise to drop pounds in the real world? For Michelle Bridges, a trainer on the Australian version of the show and author of Total Body Transformation ($23), the amount of time you work out every week can unlock a key to weight-loss success that is about more than just caloric burn.
Related: How to Create Your Own Gym Workout
Michelle's magic number for her weight-loss clients: six days a week, ideally for 50 to 60 minutes at a time. But while hours of exercise a week will surely help you create a calorie deficit, that's not the only reason Michelle wants her clients to find time for a workout almost every day. "We're setting up habits and rituals," Michelle explains. "Think about the last time you had to psych yourself up to brush your teeth." In other words, when your workout becomes just another part of your day, you're more likely to do it without a second thought.
Related: Add This 2-Minute Ab Routine to Any Part of Your Day
If the idea of almost-daily hour-long workouts sounds exhausting, Michelle assures you that it won't feel like that. She recommends you break up your workouts three "hard" days of exercise, such as Tabata or interval training, along with two moderate days and one "passive," or light-exercise day. "You don't have to train like an Olympian all the time, but it's [about] building in those habits," Michelle says. "I guarantee that someone who has the habit of training six days a week, even if they miss a couple, is going to be more consistent than someone who only trains three days a week." Just like how regular brushing maintains your bright, healthy smile, a habitual workout routine will produce real weight-loss results.
24 Healthy Recipes That Prove There Is More to Pumpkin Than Pie
Love pumpkin pie but hate the calories? Or maybe pie just isn't your thing. Whatever the reason, life doesn't seem right without enjoying pumpkin treats. From muffins to cookies, frozen treats to flan, we have a healthy pumpkin recipe to satisfy any sweet tooth. (Don't worry - there is even a pie!)
Our Go-To Move For a Firm Butt
I like being a little sore the day after strength training. I consider it positive feedback that I am building new muscle right where I want it. This single-leg toe tap is so simple and effective that it always leaves my butt sore, in the best way possible. This move fires up your glutes through a large range of motion combining the benefits of a deadlift with a deep single-leg squat without putting extra pressure on your knees. What's not to love?
- Holding a 10-pound dumbbell in your right hand, stand on your left leg with your right foot lifted.
- Keeping your back flat, bend your left knee while bending forward at your hips to lightly touch the dumbbell to the ground. Keep your right knee bent and your right leg close to your body.
- Push through your left heel and return to the starting position to complete one rep; try to keep your right foot off the ground as you complete all your reps.
- Do 12 reps each leg for a set, and do two to three sets.
If you're new to strength training, try this exercise without a dumbbell and work up to adding weight.
Related: The Moves You Should Be Doing For a Perkier Butt
This Rule Could Be the Key to Losing Weight
The 80/20 principle is no diet - it's a lifestyle change that can lead to sustainable weight loss. Folks who have suffered on rigid, limiting diets in the past find that this new rule teaches them about balance and moderation, a concept that never exists in a fad diet. When you practice 80/20, you have the space to go out socially and enjoy a meal (or a cocktail!) with friends, but most importantly, it makes the whole clean-living thing feel doable for the long run.
The breakdown is simple: 80 percent of the time you focus on eating clean, good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please. Don't be concerned about the math, but it's simple: if you eat three square meals a day, three of those meals every week are your 20 percent cheat meals; if you eat five small meals a day, then seven of those small meals are up for grabs.
If you're worried about loosening the reins, look to Hollywood for 80/20 success stories. When we spoke to Jessica Alba's trainer Yumi Lee, Yumi credited the 80/20 rule when it came to Jessica's ability to maintain her healthy weight. She explains, "You can't be 100 percent all of the time, but you can be 80 percent all of the time." Yumi recommends small, frequent meals throughout the day, aiming to make healthy choices 80 percent of the time.
Supermodel Miranda Kerr has also explained how the 80/20 rule has done wonders for her relationship with food. Without guilt or conditions placed on meal choices, Miranda says, "Food is my friend, and consistency is the key. I believe that everything in moderation is best." We could not agree more.
Related: Why It's Good to Take a Cheat Day Each Week
Swap This Food For Greek Yogurt and Lose Weight
Greek yogurt gets all the love when it comes to excellent protein sources for weight loss, but it's not the only food that can offer you sustained energy, satiate your hunger, and help curb your sugar cravings. Don't leave out the unsung hero of the protein world - cottage cheese! Here are some ways this simple food can help you drop pounds.
Related: Can Sweet Potatoes Help You Lose Weight?
Breakfast: High-Protein Addition
You know how after you eat a bagel for breakfast it's tough to shake that sluggish feeling all morning? Protein has the opposite effect. It offers you energy for hours, so you feel bright-eyed and ready to tackle the day. Eggs and yogurt are popular choices, but for something a little different, whip up a smoothie and, you guessed it - add low-fat cottage cheese to the blender. For just 82 calories, four ounces will add a whopping 14.1 grams of protein to your glass. The blender purees the cottage cheese into a smooth consistency, so you won't even know it's in there. Not into smoothies? Enjoy cottage cheese spread onto a slice of whole-wheat toast.
Related: Why You Should Be Eating Oatmeal If You Want to Lose Weight
Snack: Low-Calorie Swap
If you're a huge fan of veggies and dip, skip the high-calorie dips made with sour cream. Swap it for cottage cheese and save over 150 calories, 20 grams of fat, and 45 mg of cholesterol, yet gain over 10 grams of protein. Here's what to do: take a four-ounce serving of one-percent cottage cheese and mix it with a tablespoon of fresh lemon juice, one teaspoon of chopped fresh dill, and one finely chopped clove of garlic, and top with salt and pepper. If you prefer a creamier consistency, add two tablespoons of skim milk and puree it with a hand blender.
Related: Experts Share the Perfect Snack For Maximum Weight Loss
Dessert: Creamy, Sweet, and Low in Calories
Obsessed with hitting the freezer for spoonfuls of ice cream? The high-fat and high-calorie bites won't help your waistline, and the sugar overload will just have you craving more. Whip up this dessert alternative - creamy fruit popsicles - that's much lower in calories but still satisfies your sweet tooth. Here's how: put one cup of low-fat cottage cheese in a blender and add one banana, six strawberries, half a cup of crushed pineapple or peaches, and one teaspoon of vanilla. After mixing to a smooth consistency, divide it into four popsicle molds (or kid-size cups lined with foil), insert popsicle sticks, and freeze. After four hours or so, you'll enjoy your guilt-free, low-calorie treat without affecting the numbers on the scale.
10 Mistakes That Lead to Overeating
If you often feel uncomfortably full after a meal, it's time to make a change. Tackle your overeating issues for good by getting honest and asking yourself if any of these habits are holding you back from having a healthy relationship with food.
Is Olive or Coconut Oil Better For You?
Just when you thought olive oil was the absolute healthiest oil, now you keep hearing about coconut oil. Both contain healthy fats known as monounsaturated fatty acids, or MUFAs, which can lower total cholesterol levels. This can reduce a person's risk for stroke as well as heart problems like high blood pressure. MUFAs can also improve insulin sensitivity, which is great news for those with type 2 diabetes. Incorporating these healthy fats into your diet can also help with weight loss. So is one oil better than the other?
Related: 19 Unusual Uses For Coconut Oil
Let's first compare them nutritionally. The chart below shows a similarity in calorie and total fat amount. The daily recommendation for total daily fat should be between 33 and 55 grams. For saturated fat, the daily limit shouldn't exceed 16 grams. Although coconut oil does contain more saturated fat, it's primarily lauric acid. This saturated fat is different than those found in animal products because it has an unusually high amount of medium-chain fatty acids, which are harder for our bodies to store and easier to burn. Lauric acid also increases both levels of HDL (good) and LDL (bad) cholesterol levels; while coconut oil isn't thought to negatively affect overall cholesterol levels, some experts say to use coconut oil in small amounts to be on the safe side. The chart also shows that olive oil contains significantly more monounsaturated fats - over five times as many - so in comparison, olive oil offers more health-beneficial MUFA bang for your buck.
| 1 tablespoon extra-virgin olive oil | 1 tablespoon coconut oil | |
|---|---|---|
| Calories | 119 | 116 |
| Total fat (g) | 14 | 14 |
| Saturated fat (g) | 1 | 12 |
| Monounsaturated fat (g) | 9.8 | 0.8 |
| Polyunsaturated fat (g) | 1.4 | 0.2 |
| Cholesterol (mg) | 0 | 0 |
As far as weight loss is concerned, including healthy fats in your diet can make you feel fuller, which can translate to fewer daily calories consumed. A diet rich in MUFAS has also been shown to reduce belly fat, and a few small weight-loss studies have shown that coconut oil can reduce waist size. Coconut oil is also slightly lower in calories, so over time, that little difference could add up.
Both oils are great for salad dressings and sauces, but for recipes that require higher heat such as roasting or stir-frying, choose olive oil. Coconut oil is great for light sautéing and also for baking - if you're vegan, coconut oil makes a great substitute for butter since it gives baked goods that same flaky, rich consistency and taste.
Neither olive nor coconut oil are magic elixirs for weight loss, though. It's not like just because you deep-fry french fries in coconut oil, you'll lose 10 pounds. Since both are calorie-dense, they should be used in moderation. And be sure to choose unrefined virgin coconut oil to reap the health benefits.
Related: Cook Rice With Coconut Oil to Reduce Calories
Creamy, Comforting, and Low-Carb Mashed Potato Substitutes
Fluffy, creamy mashed potatoes may be what your Thanksgiving dreams are made of, but the side, high in saturated fat and empty calories, isn't exactly diet-friendly. If you're trying to save a few calories this Thanksgiving and are looking for healthier, lower-carb, and low-calorie mashed options, any of these four recipes would be an excellent addition to your holiday plate.
It's Spooky How Great This Pumpkin Workout Is
Don't get weighed down by bags of Halloween candy this year; blast calories and get in the spirit with a fun and festive workout that requires one piece of equipment that you'll definitely have at home - a pumpkin! Instead of focusing on the chocolate, candy corn, and other spooky confection at your fingertips, celebrate with a workout that will tone your legs, abs, and arms. There's no need to fear Halloween anymore when you have this workout on your side.
These Zumba Zombies Are Guaranteed to Get You Dancing
This new video from Zumba is guaranteed to get you in a ghoulish mood. Featuring founder Beto Perez and a group of Zumba employees, all completely in character with rotting flesh, torn clothes, and the works, this "Zumba Zombies Come Back to Life" choreography video is the perfect workout for Halloween. Channel your inner undead and follow along!
37 Pumpkin Recipes You'll Want to Pin Like Crazy
As far as we're concerned every season is pumpkin season. Perhaps it's because there's no end to what you can make with the sweet and savory squash. Pumpkin muffins, pumpkin curry, pumpkin pie - if it has pumpkin in it, you can be sure the dish will be good. From breakfast to dessert - and everything in between! - these recipes will have you running to the kitchen.
Sorry Folks, But Experts Say Bacon Causes Cancer
Bacon lovers are not going to like this news. World Health Organization (WHO) experts have found that consumption of processed meats can lead to cancer. The International Agency for Research on Cancer (IARC), part of the WHO, has put processed meats like hot dogs and ham in the group 1 list of carcinogens, which includes tobacco, asbestos and diesel fumes.
The WHO made this decision after convening 22 health experts from around the world, who reviewed 800 studies on meat consumption and cancer. In addition to finding "sufficient evidence" that processed meats cause cancer, the organization classified red meat including beef, lamb, and pork, as "probable" carcinogens, putting these meats in the group 2A list which includes glyphosate, the active ingredient in many weedkillers. Yes, weedkillers! The IARC found links mainly with bowel (colorectal) cancer, but meat consumption was also associated with pancreatic and prostate cancers.
Related: Reasons Not to Eat So Much Red Meat
The IARC cited an estimate that 34,000 cancer deaths per year worldwide are attributed to diets high in processed meat. That's in contrast to about 1 million cancer deaths per year due to tobacco smoking, 600,000 a year due to alcohol consumption, and more than 200,000 each year due to air pollution. The WHO says that how much processed meat you consume affects your risk. So how much meat is too much? The experts estimated that eating a daily portion of 50 grams would increase risk by 18 percent, the equivalent of just two strips of bacon. One hamburger patty is 82 grams.
Meat consumption is by far not the only risk factor when it comes to cancer - smoking, alcohol consumption, body weight, exercise, and genes also play a role, and the North American Meat Panel has argued that categorizing meat on the same carcinogenic level as tobacco "defies common sense." But if eating less processed and red meats can help, then pass the beans and tofu!
Related: Fatty Fish and Other Foods That Help Prevent Breast Cancer
Our 25 Favorite Workout Songs of the Year
The right pop music can make or break your workout. Whenever I have a fresh playlist loaded on my Spotify, it makes going to the gym or on a run a whole lot more fun. If you've been losing your motivation this month or are simply in need of a music refresh, we've got you covered with this mix that includes almost 90 minutes of our favorite workout music. Subscribe to the Spotify playlist, and check out our top 25 tunes of this year so far.
- "Can't Feel My Face" - The Weeknd
- "Trap Queen" - Fetty Wap
- "What Do You Mean?" - Justin Bieber
- "Peanut Butter Jelly" - Galantis
- "Lean On" - Major Lazer and DJ Snake
- "Hold My Hand" - Jess Glynne
- "Time of Our Lives" - Pitbull
- "7/11" - Beyoncé
- "Uptown Funk" - Mark Ronson, featuring Bruno Mars
- "Blame" - Calvin Harris, featuring John Newman
- "Cheerleader (Remix)" - OMI
- "Shut Up and Dance" - Walk the Moon
- "Want to Want Me" - Jason Derulo
- "Sugar" - Maroon 5
- "Bills" - LunchMoney Lewis
- "The Nights" - Avicii
- "On My Mind" - Ellie Goulding
- "Good Times Roll" - GRiZ and Big Gigantic
- "Roses" - The Chainsmokers
- "Cool For the Summer" - Demi Lovato
- "King" - Years & Years
- "Break Free" - Ariana Grande, featuring Zedd
- "Watch Me (Whip/Nae Nae)" - Silentó
- "Easy Love" - Sigala
- "The Wolf" - Mumford & Sons
If this mix isn't your style, then check out all our workout playlists here to find something that suits your needs and taste.
Remember: you will need to download the free Spotify software or the app to listen to our playlists.
20 Breakfast Recipes That Can Help You Lose Weight
What you regularly choose for breakfast could make or break your weight-loss results. If you're on a mission to shed a few pounds, look to these 20 recipes for help. They're all high in protein, fiber, and other essential nutrients that will keep you satisfied and on course.
dimanche 25 octobre 2015
The Best Before-Bed Yoga Sequence For Slumber
Yoga before bed can be some of your best defense against insomnia. By calming down your body and your mind, you're putting yourself in a better position for sweet and restful slumber. Ready to get to bed? This yoga sequence will save the day.
15 Satisfying Snacks Under 200 Calories
Tired of the same old low-calorie snack? Find fresh and satisfying inspiration with these 15 homemade snacks that are all less than 200 calories per serving. Whether you're craving something savory or sweet, (at least) one pick on this list will hit the spot - while holding the guilt.
Training For a Marathon? You Need This Video in Your Life
If marathon training isn't feeling very fun(ny) right now, this cute video is the swift kick you need to help you hit the road. Full of important motivational tips such as "You have to keep running . . . put duct tape on your blisters!" and expert advice on dealing with tired feet, heat, and waning enthusiasm, these kiddos' voices (and storytelling skills) lay the informative script adult actors follow. Press play, and prepare to crack up.
Related: Your Brain Before, After, and During an Early-Morning Workout
5 Afternoon Habits For Healthy Weight Loss
Sticking to a healthy weight-loss plan sometimes seems like a full-time gig. You'll soon find that making little changes to your old routine throughout the day can make all the difference. Starting the day off right is integral, but each of these afternoon habits will help keep your weight-loss goals on a path headed for success.
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 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.
Related: All About Oil: Choosing the Healthiest Cooking Option
You Won't Believe How Much This 94-Year-Old Woman Can Lift!
If you think you're too old to start power lifting, look to 94-year-old Edith Traina for the inspiration you need. This strong Florida woman is a champion power lifter who started training at the ripe age of 91! Edith trains three times a week and has taken part in more than a dozen competitions. While she can currently lift 135 pounds, Edith has an even bigger goal in mind. "I'm looking forward to doing at least 200 pounds by the time I'm 100 so I can celebrate my centennial," she told Fox13 Tampa. Check out Edith's big lift, so you can head to the weight room with a little extra enthusiasm and confidence.
Related: The Advice Everyone Should Follow From This 60-Year-Old CrossFit Superstar
Why You Should Be Eating Oatmeal If You Want to Lose Weight
If you're looking to lose weight, it's time to skip the cold cereal and start enjoying a comforting bowl of oatmeal in the morning. It's the perfect breakfast for Fall!
It's backed by science: A small study found that those who ate oatmeal daily for six weeks had a greater decrease in cholesterol levels and waist size than those who ate the same amount of carbs in noodles over the same time period. It's proof that you can have your carbs and eat them, too!
It keeps you satisfied: There's no need to reach for an unhealthy convenience snack in the morning when you've got oatmeal on your side; it offers the calories and fiber you need to stay satisfied all morning long. Unlike sugary breakfast cereals full of refined carbs, the body digests oatmeal at a slower pace, keeping blood sugar levels steady, energy up, and hunger away.
Related: 12 Odd Weight-Loss Tricks That Work
It helps you time carbs right: When it comes to weight loss, celebrity trainers Bob Harper and Gunnar Peterson agree: you should eat carbs for breakfast. According to Manhattan-based nutritionist and registered dietitian Shira Lenchewski, "[carbs] are burned more efficiently in the morning than at night," so they don't go unused and get stored as fat in the body. Shira also recommends that the largest meal (higher in carbohydrates) be breakfast.
It's quick to come together: Rolled oats take well under 10 minutes from prep to bowl. It might be a little more time than that instant packet you're used too, but these varieties don't come with any added sugars often found in those flavored packets. Or there's always the option to go with overnight oats that require just a little prep the night before and are ready to eat from the fridge the next morning.
The possibilities are endless: This warming breakfast should never feel boring or blah. Liven up your oatmeal bowl with these healthy combinations that keep your meal feeling fresh, filling, and satisfying to your taste buds, too.
Related: Jennifer Aniston's Healthy Breakfast Is Simple Enough For Anyone to Copy
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.
Get the Arm Definition You're Looking For - No Equipment Required
A weight-training routine is a great idea for anyone looking to tone up (or lose weight), but there are plenty of effective moves you can do anywhere with absolutely no equipment or gym membership required. Add these bodyweight moves to work your biceps, triceps, and deltoids - and there's an added bonus: many of these exercises work much more than your arms. Start with 10 to 15 reps for each exercise, adding extra sets as you become stronger.
The 10-Minute Ab-Sculpting Workout You've Been Waiting For
This short 10-minute workout will leave you breathless with your abs burning - two things we love from a short sweat session! It's full of killer combination moves that strengthen your abs from all angles while getting your heart rate up to torch calories. Celeb trainer Idalis Velazquez keeps you moving and inspired for the entire workout! Grab a five-pound dumbbell, press play, and get ready to work.
What I Do on Sunday to Stay Healthy All Week Long
Image Source: ShopStyle Photography
I've always had the intention to make Sundays about my health and well-being, but until recently, I loaded up the rest of the weekend with plans, leaving me wiped me out. I spent Sunday recuperating. I'll admit it: sometimes I still have a little too much fun on Saturday night, and I'll only make my way down half of this checklist, but when I accomplish all of these tasks, I feel happy, healthy, and in control all week long.
Go to the farmers market: I'm very spoiled to live within (very close) walking distance of an awesome farmers market. I kick off my Sunday morning checking out the stands and getting inspired by whatever's looking fresh and available. This is where the majority of my healthy meal planning takes place, since I tend to keep lunch and dinner very simple at home during the week.
Supplement at the grocer: I head to the farmers market first since it's local, fresh, and surprisingly cheaper. From there, I make a quick pit stop at the grocery store to supplement whatever else I'll need for the week. Typically, this is just meat and whatever pantry staples I've run out of the week prior. This is a place I head to with a list, so I don't cave to all the tempting junk on the checkout line.
Prep produce and one grain: Once I'm home with all my goods, I head to the kitchen to start prepping for the week. My roommate and I make a big batch of one grain (typically quinoa) that's ready to toss into quick salads and serve alongside veggies and protein all week long. This was a game-changing step for me to make healthy eating easy and help me steer clear of quick takeout every night.
Pack my lunch: When I layer my ingredients and prep a homemade lunch, I always know exactly what I'm getting, so I can make sure it supports my needs at work. This helps me maintain my weight through portion control and saves me a ton of money come Friday afternoon. I also find that when I bring a homemade lunch to work on Monday, I'm much more likely to follow suit all week.
Image Source: POPSUGAR Photography / Maria Del Rio
Schedule my workouts: Even with the best intentions of working out, life gets in the way all week long. It's only when I've planned morning workouts in advance that I'm able to balance my workload and social calendar. I sit down, look at class schedules, and hit up friends to figure out where I'll be working out when. I sign up and pay for class in advance whenever possible to make sure I actually go.
Nest and chill: Chilling out is not heading to a biergarten with friends or making a huge dinner at a friend's house where I know the wine will be flowing. Sunday afternoon and early evening are all about turning on some records, lighting a candle or four, cleaning up my house, taking time to read outside, or tossing in a load of laundry. My week is crazy and I like it that way, but practicing major self-care on Sunday night ensures I feel balanced all week long. This is a nonnegotiable for me.
Get to bed early: During the week, I don't always get to bed as early as I'd like, but Sunday is one night I can make sure it happens. I turn off electronics, get my phone and computer out of grabbing range, and unwind with whatever book has been staring me down on my bedside table. I make a point to get to bed before midnight, so I can tackle the week with as much energy and enthusiasm as possible.
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The Surprising Reason All Women Should Lift Weights
If you're looking for reasons you should be lifting weights, weight loss is a pretty compelling one - after all, lifting weights increases muscle mass, which burns more calories than fat - but the benefits to your mind are just as important. Besides putting you in a good mood and helping you de-stress, weight lifting may also boost your memory and cognitive functioning, a new study finds.
Related: Why Lifting Heavier Weights Helps You Slim Down, Not Bulk Up
The study, published in the Journal of the American Geriatrics Society, divided healthy 65- to 75-year-olds participating into three groups. Some women participated in light weight training once a week, some did it twice a week, and the remaining group did a twice-weekly regimen of stretching and balance training. After a year, scientists evaluated the women's brain scans and compared them against scans they had taken before beginning exercise. The result: the women who didn't include weight training in their workouts or who only lifted weights once a week showed a serious progression of white matter lesions, an indicator of memory loss and cognitive decline. By contrast, the twice-weekly weightlifters' brain scans showed slower white matter shrinkage and fewer lesions, and these weightlifters also performed better on walking tests than the other two groups. All in all, pretty compelling evidence that weight training should be part of your weekly routine. Here are a few tips to help you start:
- What Size Dumbbell Is Right For You?
- This Beginner Kettlebell Workout Burns a Ridiculous Amount of Calories
- Incinerate Fat and Build Muscle With This Kickass Workout
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.
Better-Butt Challenge: Your Glutes Are Going to Love These 5 Stretches
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. Welcome to Day 21!
You deserve major congrats - you've made through to the end of our 21-Day Better-Butt Challenge! To celebrate, we're giving you (and your backside) some much-needed attention. These five stretches only require a few minutes of your time. So grab your mat, give your glutes some love, and take time to celebrate your new shapelier, perkier butt.
This Video About the Absurdity of the Paleo Diet Is Hilariously on Point
Well, if you heard it at #CrossFit it must be true.
Posted by Casual on Saturday, October 17, 2015
A bacon burger is waaay healthier than fish served with rice pilaf. Right? Cavemen ate meat and lived longer, healthier lives than us, right?! This commercial for the new show Casual on Hulu is sure to make anyone chuckle, especially if you've ever gone Paleo in the name of CrossFit.
Related: I Went Paleo and Now I Hate Everything
Follow These 11 Steps to Reach Your Goal Weight
The jeans don't lie. You knew you let yourself go a little bit, and after throwing the stupid bathroom scale away because it said you were (insert red-flag number here), you went for the true test - slipping on your favorite jeans. Ugh. Not being able to pull your pants past your thighs sure does tell you something. If you're at a loss as to how to begin, here's a no-fuss, straightforward, 11-step guide to losing weight.
- Calories per day: Losing weight is all about creating a calorie deficit. One pound equals 3,500 calories, which breaks down to 500 calories a day. Do a combo of exercise and cutting calories to reach 500, and you'll lose a pound a week. You can meet with a nutritionist or your doctor to find a more specific daily calorie count, but don't dip below 1,200 as it will slow down your metabolism.
- Keep track: Monitor your calories as accurately as you can. Look up calorie amounts, and write them down in a food journal, or use a weight-loss app. Everything you put in your mouth gets written down - yes, even that handful of M&M's you grabbed off your co-worker's desk! It may not seem like much, but at 70 calories, those little nibbles will add up. Then weigh yourself once or twice a week to keep track of your progress.
- Measure and repeat: Have measuring cups, spoons, and food scales on hand to measure correct portions. Eyeballing a cup of cereal is not exactly accurate, and you'd be surprised how easy it is to overestimate when you're hungry. In the first few months, you'll need to measure everything, from the milk you pour into that bowl of cereal to the dressing you drizzle on your salad. After a while, you'll become familiar with what correct portions look like.
- Eat five times a day: In order to prevent that famished feeling that drives us to overeat, plan on eating three meals and two snacks a day, timing them so you eat every two to three hours. Here's a sample schedule:
7 a.m. - Breakfast
9:30 a.m. - Snack
12:30 p.m. - Lunch
3:30 p.m. - Snack
6:30 p.m. - Dinner
Don't skip meals or snacks to save calories since it'll slow down your metabolism and cause weight gain. If you're up late, enjoy a snack after dinner, but be sure to finish it at least an hour or two before bed, so digestive issues don't keep you up - getting enough sleep will help you lose weight.
Related: An Hour After Breakfast, You're Hungry - What Gives?!
- What to eat: Every time you nosh, be sure to include protein to satisfy your hunger, fiber to fill you up, and healthy carbs to sustain your energy. Breakfast, lunch, and dinner can be between 300 and 500 calories each, and the two snacks 150 each. Break them down to fit your needs, but you might want your midday meal to be the highest to ensure you have enough time to burn off those calories.
- Save calories: Find simple ways to cut calories, whether it's swapping your daily Coke for water, using one slice of cheese on your sandwich instead of two, substituting spaghetti squash for pasta, or choosing a turkey patty instead of beef.
- Plan ahead: Dealing with hunger is the worst part about trying to lose weight, so in order to prevent those pangs from pushing you to grab the nearest cookie, plan out your meals and snacks ahead of time. Write out what you'll be eating for the entire week, and you'll be even more successful if you pack and label foods for each day.
- Get moving: Diet is one part of the weight-loss puzzle, and the other part is exercise. In order to burn calories to reduce your overall body fat, include 60 minutes of heart-pumping exercise five times a week. A leisurely walk around the block unfortunately isn't enough. We're talking running, biking, swimming, and high-intensity classes for cardio, strength training to build fat-burning muscles, and stretching to keep those muscles supple and to prevent injury. Here's a 60-minute workout to get you started that incorporates all three.
- Set small goals and celebrate them: Losing weight is a long journey, so it's helpful to set smaller goals along the way to your big goal. Find healthy ways to celebrate those milestones such as a pedicure after 10 workouts or a cute workout top after losing five pounds.
- Come to some tough realizations: The first one is that diets aren't the answer. There is no quick-fix diet and no one food you can or cannot eat that has magical slimming powers. Anything that sounds too restrictive or not nutritionally sound is not the way to go. Find a way of eating that can be sustained for the rest of your life, where you eat healthy most of the time and allow for occasional splurges. The second realization is that you can't go back to your old habits once the weight melts away. If you gained weight chomping on half a dozen doughnuts each morning, you can bet your sweet new buns that you'll gain the weight back if you head to that bakery once the scale says what you want it to.
- Be patient and remember why you're doing it: Just as those pounds slowly crept on, losing weight the right way takes time, which means dropping about a pound or two a week. Practice patience, reveling in each pound lost, and when you feel like giving in to that second cupcake at your friend's birthday party, have one enormously personal reason you want to lose weight that resonates strong and keeps you motivated no matter what. Thinking "I want to be there for my family" is sure to be more effective than "I want to look good in my jeans."
Related: The Simple Tip That Can Help You Lose Weight (and Always Feel Satisfied)
samedi 24 octobre 2015
Subway Announces That It Will Stop Serving Antibiotic-Raised Meat . . . But There's a Catch
Shortly after Subway's announcement that they will soon stop using artificial ingredients in their food, the fast food brand has made another exciting announcement. Following in the footsteps of other brands (such as Panera, Target, and Chipotle) that aim to serve healthier food offerings, the sandwich chain will stop using meats that have been treated with antibiotics. However, there's a catch . . . Subway won't fully transition away from antibiotic-raised meat until 2025.
If you're a fan of turkey and chicken subs, though, have no fear - Subway aims to stock only antibiotic-free chicken by 2016, and introduce antibiotic-free turkey around the same time. However, customers that are hooked on beef and pork will likely have to wait until 2025. "A change like this will take some time, particularly since the supply of beef raised without antibiotics in the U.S. is extremely limited and cattle take significantly longer to raise," said the company in a press release. "Given the size and scope of the Subway brand, this commitment is the largest of its kind in the restaurant industry."
"We hope that this commitment will encourage other companies in our industry to follow our lead, and that, together, this will drive suppliers to move faster to make these important changes for consumers," added Subway's executive vice president of independent purchasing. With a worldwide span of more than 44,000 restaurant locations, we wouldn't be surprised if Subway's decision inspires other large chains.
So is this move toward antibiotic-free meat worth celebrating, or does the decade-long timeline simply demonstrate how reliant our go-to food companies are on undesirable ingredients? Let us know in the comments!
Lose Weight By Noshing on These High-Fiber Snacks
Woman need between 25 and 30 grams of fiber each day, and sorry to say, but that morning bowl of cereal probably isn't enough. So here are some high-fiber, low-cal snacks you can nosh on to make sure you're getting your fiber fill for the day.
- 1 large apple (with skin): 120 calories, 5.5 grams fiber
- 1 cup fresh raspberries: 32 calories, 8 grams fiber
- 3 large figs: 142 calories, 5.6 grams fiber
- 1 cup blackberries: 62 calories, 7.6 grams fiber
- 2 large kiwis: 46 calories, 4.1 grams fiber
- 20 baby carrots: 70 calories, 3.6 grams fiber
- 1 large orange: 86 calories, 4.4 grams fiber
- 1 slice Pepperidge Farm Whole Grain Bread with 1 tablespoon Sabra Hummus: 135 calories, 4.5 grams fiber
- 1 large pear (with skin): 133 calories, 7.1 grams fiber
- 1/4 cup dried blueberries: 150 calories, 5 grams fiber
Related: 14 Fresh and Fruity Fiber-Filled Smoothies
Gluten-Free? These Halloween Candies Are Totally Safe
Holidays can be a real drag if you have dietary restrictions, and with Halloween being all about the candy, it can be downright scary. But there's good news for those avoiding gluten: although you'll have to steer clear of homemade mummy-shaped cakes and brownies decorated adorably with spiderwebs, most candy bars and hard candies get the green light - just stay away from Twizzlers, because they surprisingly do contain gluten! Now, we're not saying to go crazy with the candies, but when a majority of "fun size" bars are only 100 calories, a little indulging might be necessary.
First things first. Always read the label on your candy before consuming. Unless labeled "gluten-free," candy may contain traces of gluten, be produced in a facility that also processes products with wheat, or be made on equipment that is shared with products that are not gluten-free. Also note that a product labeled as gluten-free in one country may not be gluten-free where you live. For instance, Smarties in the US are g-free, whereas Smarties in Canada are not. Another reason to read the label? Companies are constantly changing the ingredients they put in products, so always double check just to be sure. When in doubt, you can call the 1-800 number located on the packaging to speak with a customer service representative to find out for sure if it's free of gluten.
Here's a list of popular candy that is currently gluten-free:
Chocolate
- Almond Joy
- Baby Ruth
- Bit-O-Honey
- Butterfinger (original flavor only)
- Charleston Chew
- Goobers
- Heath Bar
- Hershey's Milk Chocolate Bar (1.55 oz. only)
- Hershey's Milk Chocolate With Almonds Bar (1.55 oz. only)
- Hershey's Special Dark Chocolate With Almonds Bar
- Hershey's Special Dark Chocolate With Toffee and Almonds Bar
- Hershey's Kisses
- Hershey's Nuggets
- Oh Henry!
- Junior Mints
- Milk Duds
- Mounds Bar
- Payday
- Raisinets
- Rolos (all except Rolo Minis)
- Reese's Peanut Butter Cup (all except Reese's Peanut Butter Cup Unwrapped Minis and seasonal shaped items)
- Reese's Pieces
- Skor Toffee Bar
- Tootsie Roll
- York Peppermint Pattie (all except York Pieces Candy, York Minis, and York Shapes)
Related: DIY Gluten-Free Almond Joy Couldn't Be Easier to Make
Candy
- Charms Blow Pops
- Dots
- Haribo Gold-Bears (not Juicy variety)
- Jelly Belly Jelly Beans
- Laffy Taffy
- Mike and Ike Original Fruits
- Hot Tamales Fierce Cinnamon
- Pixy Stix
- Red Hots
- Skittles
- Smarties (in the US)
- Starburst
- Sugar Babies
- Sugar Daddy
- Tootsie Pops
- Wonka Lik-M-Aid Fun Dip
If you're wondering about M&M's, Snickers, Twix, 3 Musketeers, and Milky Way, the company that makes these products, Mars, urges consumers to read the labels directly on the package for allergy information.
- Additional reporting by Heather Dale
Related: 5-Ingredient, Gluten-Free Peanut Butter Cookies
32 Vegan Lunches You Can Take to Work
Whether you follow the "vegan before 6 p.m." routine, you're taking a Beyoncé-like vegan challenge, or you're animal free through and through, it seems like more and more of us have tried a vegan diet. While going vegan may take a bit more thought and effort than an unrestricted diet, with a little preplanning - like checking ingredients in store-bought breads and stocking up on vegan pantry essentials - you can still enjoy delicious, exciting meals no matter what time of day. To start your workweek, we've found 32 tasty and creative vegan lunches that are perfect for brown-bagging to work. Click through for the recipes!
When Your WOD Doesn't Go as Planned
If you've ever done a WOD (Workout of the Day), these #CrossFitFails may be all too familiar. Beware: they might make you never want to take a CrossFit class again - or ever!
Related: What to Expect at Your First CrossFit Workout
25 Hot Dudes Who Love Yoga
There's nothing better than meeting a handsome man who loves yoga - and a little eye candy during a tough practice never hurts! If you're not sure about hitting up your local studio tonight, check these 25 impressive Instagram shots of strong and steamy men breathing deep while holding Handstand, Warrior 2, and much more. Let's just say these guys will encourage you to make moves to class.
A 20-Minute, Calorie-Burning Treadmill Workout
If you only have a short window to spare for a workout, try this challenging 20-minute treadmill routine. Beyond switching up the speed every two minutes, you'll also be changing the incline, which challenges the body to work even harder. Even after this short cardio session, you'll feel light, energized, and ready to power through the rest of your day.
Before you head for your run, be sure to print this workout to bring to the gym with you!
Related: 20-Minute Abs and Arms Blast
Feel Instantly Inspired to Exercise With These Celeb Instagram Pics
Some days it's easy, but other times keeping up with your healthy lifestyle can feel like a serious struggle - and we'll take whatever healthy inspiration we can get! If you're in need of a push out the door and into the gym, check out the awesome Instagram action that some of our favorite healthy celebrities recently shared. From Ellie Goulding's punching skills to Julianne Hough destroying the Spartan Beast course, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
7 Moves to Burn 400 Calories in 20 Minutes
Kettlebell fans love the heavy, round-shaped weights for a reason - kettlebell exercises combine cardio and strength training for a time-saving calorie burn. The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper body muscles.
Does all that convince you to add more kettlebell to your life? Read on for tips on choosing the right kettlebell and a few calorie-torching exercises to try. And do check out this kettlebell tutorial and workout to learn the basics.
How to Win in the Battle Against Back Fat
Back bulge around the bra area and that pesky muffin top plague plenty of women, and there are lots of ways to feel more confident in your own skin with a little extra effort. Spot-reducing doesn't work - but these healthy tips can help you achieve the results you're after!
60+ Healthy Recipes That Scream Fall
Do you find yourself bookmarking every delicious healthy Fall recipe you see? Now you can have them all in one place. Here are 60 recipes celebrating the flavors of Fall. Browse through them all, or click on the links below to get to your faves.
Moms, If You Feel Like Skipping the Gym, Watch This
Moms, it's important to know that working out is not selfish. Yes, you do it for you, but it may be even more important to do it for your kids. Staying healthy shows your children how essential it is to take time each day to care for yourself, to challenge your fears, to push through your struggles, and to prove to yourself how many amazing things you're capable of when you put your mind to it. This video is an empowering reminder of how much children notice every push-up, squat, and burpee you make time for.
Related: What Moms Have to Deal With When Working Out
Add These to Your Smoothie to Drop Major Pounds
To kick-start your metabolism, eating breakfast is key. It not only fills you up to help prevent mindless snacking on unhealthy noshables, but it also energizes you for calorie-burning workouts. Smoothies are one of the best breakfasts you can have, because you can throw just about anything healthy into your blender, and all you'll taste is the fruit. To maximize your weight-loss potential, add these ingredients to your smoothies.
Related: 5 Reasons Smoothies Help You Drop Pounds Fast
Ronda Rousey Shares Her Secret to Being a Badass
Just weeks after becoming the first woman to grace the cover of Men's Fitness Australia, UFC fighter Ronda Rousey strikes another fierce pose in an OYE Swimwear bathing suit on the cover of Self's November issue. In the accompanying shoot, Ronda shows off killer judo moves and the badass gaze we've come to know her for, and she also gives us a little insight into what it takes to be the best - as in, an undefeated UFC fighter and Olympic medalist who was recently rated as the best fighter, pound for pound, in the world (made especially apparent when she knocked out her opponent in just 34 seconds at a recent UFC championship). If you need a dose of Ronda's steely determination in your own life (who doesn't?), get ready to be inspired with a few of Ronda's best quotes and her surprisingly simple workout, and look for the Self November issue on newsstands.
Better-Butt Challenge: A Bodyweight Workout That Challenges Your Backside
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.
Welcome to our Better-Butt Challenge. Today's workout is all about low maintenance and no fuss. And since it requires absolutely no equipment, you can do it just about anywhere! Not only does each move work to strengthen and tone the butt, but your core and legs will also be challenged.
Directions: After five minutes of light cardio, perform this five-exercise circuit twice (see reps below). Cool down with eight reps each of the two floor exercises, then follow that up with some light stretching.
Week one, day six: eight reps of each exercise
Week two, day 13: 10 reps of each exercise
Week three, day 20: 12 reps of each exercise
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