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 3 novembre 2015
Khloé Kardashian's Thoughts on Body Confidence Are Seriously Refreshing
While promoting her upcoming talk show Kocktails with Khloé on FYI, Khloé Kardashian sat down with Yahoo Style's Joe Zee to chat about her body image, sibling competitiveness, and some . . . questionable weight-loss methods.
In the new episode of I Yahoo'd Myself, Khloé admits that she never saw herself as "the fat one," although she was continually regarded as such. In an extended feature for the website, she said, "Before the show, I always felt really good in my own skin but people called me 'the fat one,' so I would almost beat them to the punch. In interviews I was like, 'I know I'm the funny fat one.'" She added, "I always thought I had a pretty normal body - I could have lost weight six years ago; I could have done all of that. I don't want to do something for somebody else."
Now Khloé's getting seriously fit on her own accord - check out her full-body workout for yourself - and it's given her a refreshing perspective on body confidence. Khloé said, "It really comes from loving yourself from within. If Instagram were to take a picture of your soul, what would that look like? I know my soul is beautiful. I know I'm a good person - but that came from fat Khloé and that's going to come from skinny Khloé."
While we applaud her advice, Khloé also dished on some of her more unconventional weight-loss practices - which we don't recommend - like waist trainers and sauna suits. Khloé has been a fan of waist trainers for quite some time and frequently promotes them on Instagram. Comparing a sauna suit to Missy Elliott's garb in her music video for "The Rain," she explained, "It's basically like you're wearing a black garbage bag, and if you're just doing cardio, you'll burn double the calories. I'll do that at Equinox and people think I'm nuts."
The Best Belly-Fat-Fighting Interval Workout For Beginners
There are 1,001 ways to work out on a treadmill, but my favorite is intervals. Changing your pace every few minutes busts through the boredom often associated with indoor running, and once you set your pace on the treadmill, it's difficult to cheat. In this workout, the running speed pushes you beyond your comfort zone with a gradual build, and the minute-long recovery is just long enough to lower your heart rate and rev up for the next interval. Another reason to love intervals: they help fight belly fat. This workout combines running with walking, so if you're new to intervals, then you should definitely give it a try.
| Time | Speed (MPH) | Incline |
|---|---|---|
| 0:00-5:00 | 3.5 | 1.0 |
| 5:00-10:00 | 4.0 | 2.0 |
| 10:00-12:00 | 6.5 | 1.0 |
| 12:00-13:00 | 3.5 | 1.0 |
| 13:00-15:00 | 6.6 | 1.0 |
| 15:00-16:00 | 3.5 | 1.0 |
| 16:00-18:00 | 6.7 | 1.0 |
| 18:00-19:00 | 3.5 | 1.0 |
| 19:00-21:00 | 6.6 | 1.0 |
| 21:00-22:00 | 3.5 | 1.0 |
| 22:00-24:00 | 6.7 | 1.0 |
| 24:00-25:00 | 3.5 | 1.0 |
| 25:00-27:00 | 6.7 | 1.0 |
| 27:00-28:00 | 3.5 | 1.0 |
| 28:00-30:00 | 6.8 | 1.0 |
| 30:00-31:00 | 3.5 | 1.0 |
| 31:00-33:00 | 6.9 | 1.0 |
| 33:00-34:00 | 3.5 | 1.0 |
| 34:00-36:00 | 7.0 | 1.0 |
| 36:00-42:00 | 3.5 | 2.0 |
As always, feel free to adjust the speed up or down as you feel necessary; just make sure you're challenging yourself. If this workout doesn't float your boat, then check out our other treadmill workouts.
Click for an image-free printable version of this workout.
10 Grams or More! Fall Soups With Sky-High Protein
A healthy and hearty soup is a perfect weeknight supper, and these recipes are just as delicious as leftovers the next day. If you're trying to squeeze in a strength-training session, you'll be glad to know that all of these soups have more than 10 grams of protein - the ideal amount to help your muscles refuel and recover. This way you can run to the gym and have the perfect lunch waiting for you at work.
3D printed teeth kill bacteria
The research team, led by Andreas Hermann, has developed a process to manufacture 3D-printed teeth and braces capable of destroying bacteria using a special type of antimicrobial resin.
To test the antibacterial capacity of the resin the researchers applied a mixture of saliva and tooth decay-causing bacteria Streptococcus mutans on the samples of the replacement teeth and found that the material was effective in destroying 99 percent of the bacteria colonies on the sample.
The material can kill bacteria on contact but is not harmful to human cells, Hermann told New Scientist.
It's not all smiles though. In a review of the study Nicholas Staropoli, a research associate for the American Council on Science and Health, points out that while the teeth could prevent oral infections, such as endocarditis, and preserve dental implants, it could also wipe out helpful bacteria that help protect a person from harmful pathogens.
As of now the material is still a prototype and according to the researchers further testing will be required before human trials can be conducted.
In addition to inhibiting bacterial damage to teeth implants, the researchers believe the material may also be suitable for orthopaedic and non-medical applications, such as water purification, food packaging and children’s toys.
The research paper entitled 3D-Printable Antimicrobial Composite Resins is published in the journal Advanced Functional Materials.
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What's a Complete Protein? Inquiring Vegetarians Want to Know
There probably isn't a vegetarian on the planet who hasn't been asked "Are you getting enough protein?" While the amount is important - women need, on average, about 45 to 65 grams of protein a day - so is the type.
If you take a trip back to your old science class, you might remember that protein is made up of smaller components called amino acids, 12 of which are manufactured by the human body. Another nine, called essential amino acids, must be obtained from food. A complete protein is a protein that contains all of the essential amino acids. Animal proteins are complete, including red meat, poultry, seafood, eggs, and dairy, so what's a vegetarian or vegan to do? There are a few nonanimal sources that offer complete proteins, so it's important to get your fill of soybeans, blue green algae, hempseed, buckwheat, and quinoa if you're diet is meat-, milk-, or egg-free.
Then there are foods known as incomplete proteins, including beans, whole grains, nuts, seeds, peas, and corn. Combine two or more incomplete proteins and boom - you've got a complete protein. Enjoy them together in one meal or the combination can be consumed over the same day, such as black bean soup for lunch and brown rice with dinner. Here are some other food combinations that work:
- Beans with whole grains: hummus (contains chickpeas and tahini, which is made from sesame seeds) and pita bread, red beans and rice, chickpea and quinoa veggie burgers on a whole-wheat bun, split pea soup with whole-grain bread, lentil barley soup, black beans and polenta, and tortillas with refried beans
- Nuts or seeds with whole grains: sunflower seed butter on crackers, almond butter on toast, peanut noodles
- Beans with seeds or nuts: hummus, salad topped with sunflower seeds and chickpeas
Note that having a varied vegetarian or vegan diet is key to getting enough protein. As long as you focus on eating enough calories and consuming a variety of plant-based foods, like legumes, whole grains, vegetables, fruits, nuts, and seeds throughout the day, chances are you'll be getting the nutrients you need.
15 Healthy Sandwich Ideas That Make Lunchtime Special
When you need to change up a stale lunchtime routine, a sandwich is the perfect place to start. Something as simple as two pieces of bread leaves room for an indefinite amount of stacked creations. And when done the right way, it makes for a filling, healthy, and nutrient-rich option. Let the brown-bagging begin.
The 10 Scary Things That Happen When You Don't Get Enough Sleep
We only spend a third of our life actually sleeping, but the art of catching z's can rule the majority of our lives. Between figuring out our circadian clock, juggling work and home, and battling insomnia-inducing factors, we can't get enough of perfecting our sleep routine.
And we have good reason. Not getting enough sleep can lead to a multitude of not-so-great things. Why is sleep so important? Here are 10 consequences of not getting enough sleep.
- You'll eat more. Three-hundred calories more, to be precise. A recent study found that sleep-deprived subjects, when allowed to eat whatever they wanted, ate more than when they had a full night's sleep, even though they stuck to their normal eating schedule.
- You may not live as long. Researchers may have found the secret to long life - a study found that women who slept fewer than five hours a night were less likely to live as long as those who got more.
- You'll weigh more. Logically, if you are regularly consuming more calories every day it stands to reason you may weigh more, but the weight gain is not only caused by what you consume. Not enough sleep also causes stress on the body, which triggers it to slow metabolism and store fat.
- It shrinks your brain. Researchers found that chronic insomniacs had smaller, less-dense brains, which affected crucial parts of their neurological systems like decision-making.
- It raises your blood pressure. A study found that adults who missed an hour of sleep each night for five years ended up increasing their risk for hypertension by almost 40 percent.
- It increases your risk of getting sick. Not enough shut-eye has been proven to leave people susceptible to cold viruses.
- It can worsen your memory. Ever feel like you can't remember your to-dos after a night of tossing and turning? Those REM waves we experience at the beginning of a sleep cycle can boost memory and creativity, so if you've underslept the night before, try a quick power nap to recoup some of your memory skills.
- You'll skip your workouts. Lack of sleep means lack of energy, which probably means lack of gym time. In fact, research has shown that sleep deprivation is a key reason people stay inactive.
- It makes you cranky. Or, as researchers say, more "primitive." Without sleep, we revert back to a more primal version of ourselves, meaning we can't appropriately cope with emotions or respond maturely to situations.
- You're not on your game. On top of all these consequences, not enough sleep just makes us feel, well, blah. We've all found ourselves reacting less quickly after a sleepless night, not to mention foggy-headed, so if you need to catch more z's, check out some of our eating and exercise tips to help you sleep soundly.
Here's Why Your New Exercise Habit Makes You So Hungry
If you've stuck to a new workout routine, chances are you know what the fuss is all about: the exercise-induced endorphins, the sense of accomplishment after you crush a workout, the realization that you actually like being sweaty. But one thing that may not make you love your workout routine: that ravenous, want-to-eat-everything feeling you get after a workout.
Since weight loss is a combination of burning enough calories and eating fewer calories to create a deficit, if you're trying to drop pounds, chances are you don't exactly love the fact that you want to eat all the calories in your fridge when you've spent the last 45 minutes burning just a fraction of that. So what exactly makes you hungry after you work out, and how can you change your habits?
Why You're So Hungry After a Workout
It could be the type of workout you're doing. Studies have shown that the more intensely you exercise, the less ghrelin (the "hunger hormone") your body produces, so a long, low-intensity session could be the reason why you're ravenous. But other research in women shows that even those who exercise intensely eat more calories after exercise than those who don't work out, so this isn't the only appetite-inducing culprit. If you've just finished an intense session and still feel like downing an entire pizza, it could be dehydration. Many times our bodies mistake thirst for hunger, so if you're not adequately hydrated during a workout, you may feel superhungry afterward.
One study found that the more fit you are, the less you feel like rewarding yourself with food after a workout, so another reason why you're famished after exercise might be your body and brain haven't gotten used to your workout habit yet.
How to Prevent Disproportionate Hunger After a Workout
If you're noticing that you're eating more than you should after a workout, it can be discouraging to want to keep up with your routine. But regularly exercising at least 20 to 30 minutes a day is important for not just weight loss, but also for preventing diseases, boosting immunity, and feeling happier - which means quitting your gym routine because you may be eating a few extra calories is not a good excuse. Instead of forgoing fitness altogether, try these habits to see if they make a difference in your post-workout meal habits.
- Try doing HIIT (high-intensity interval) workouts instead of low-intensity ones; these bursts can help suppress your hunger hormone.
- Drink enough water before and during your workout; here's how to make sure you're getting enough.
- Make sure you're strength training at least three times a week; muscles boost your metabolism so you're burning more calories all day long, even when you're sitting at your desk.
- Eat a small pre-workout snack at least 30 minutes before your session so you perform better and won't deplete your body of all its energy stores.
- Have a high-carb, high-protein snack after a workout, then eat your dinner a little later. It will help build muscle and energy stores, and eating a low-calorie pre-workout snack before sitting down to a meal can prevent you from overeating when you've got a full plate in front of you.
- Stick with it. As your body adapts to your new healthy habit, you'll figure out what works for fueling it while still sticking to your weight-loss goals.
Got 1 Can of Pumpkin? Make These 3 Healthy Recipes
Your recipe called for half a cup of pumpkin, so you put the rest in the fridge, vowing to use it for another recipe. A week later, you find your sad little pumpkin puree and regretfully throw it out, feeling bad that yet another leftover can of pumpkin went to waste. Consider your pumpkin puree problems solved! Crack open a can and make these three recipes - they add up to 15 ounces of canned pumpkin.
Ariana Grande and Ariel Winter Shut Down Body Shamers
Ariana Grande is once again schooling the Internet about body positivity while calling out cyberbullies for body shaming. E! News explains the singer's reaction after an anonymous user posted comments on an unnamed forum pitting her physique against Modern Family actress Ariel Winter. Ariana took to Instagram to let the body shamer know that she's not having it with this strong statement.
And Ariel was quick to respond with support via Twitter.
Thank you @ArianaGrande ❤️ Women should empower one another.Celebrate each other- you're all beautiful. https://t.co/FpmCmB0K5W
- Ariel Winter (@arielwinter1) November 2, 2015
Great to see divisive comments bringing these two closer together and reminding women everywhere to define and love themselves.
lundi 2 novembre 2015
12 Dumbbell Exercises For Strong, Chiseled Arms
When you want to isolate specific muscle groups in the arms, using dumbbells is truly effective - get ready to feel the burn! Depending on your strength, grab at least two size weights ranging from five to 15 pounds so you can switch up the appropriate size dumbbells for each move.
This Woman's Amazing Finish of the NYC Marathon Proves That Anything Is Possible
Long after the crowds had gone home and the other runners had showered and were settling into their celebratory dinners, Saskia van Waaijenburg crossed the finish line of the NYC Marathon using a walker to aid her. Waiting for Saskia were a handful of volunteers who stayed long past the race's official cutoff time to ensure that every participant received a medal. Saskia's boyfriend - who finished the race four hours prior - was also in her cheering squad.
Just over a month ago, Saskia underwent spinal surgery. And despite the many obstacles - both physical and emotional - that she faced during her recovery, focusing on the upcoming marathon helped give her the will to live and push on. It's hard to not get choked up while watching Sakia's finish and reading her emotional letter. It's just further proof that a marathon is so much more than a foot race.
The Only 5 Butt Exercises You Need to Do
Your tight pants are impatient. They want to look good right now and don't want to waste time in the gym making it happen. So we've rounded up the top five most effective exercises, just for your butt. They're all you need.
The Workout That Got Allison Williams Her Insanely Toned Abs
For four season, fans of the HBO show Girls have watched Allison Williams portray Marnie Michaels - the professional counterpart to Lena Dunham's aloof Hannah Horvath - but Williams's latest Harper's Bazaar cover is a serious departure from her buttoned-up character. For the magazine's December/January 2016 issue, Williams showed off her insanely fit physique in belly-baring crop tops and a cool selection of denim and leather.
The stunning editorial is personally significant for Williams, who expressed being self-conscious about her stomach. On her Instagram, Williams shared a photo from the shoot and wrote, "I am particularly proud of this one. For my whole life until 2 years ago, I was super self-conscious about my stomach. I dreaded bikini season. I kept it covered. Boyfriends weren't allowed to touch it. No amount of crunches seemed to strengthen it."
Her turning point? Discovering Pilates. She added, "Then I met Ilaria Cavagna who introduced me to the magic and focus of Pilates. I have never felt stronger, healthier, more focused, or more feminine. Now, I love my stomach because it keeps me grounded to my core. And it's still the same stomach! Here's to proving yourself wrong."
Williams is one of many celebrities, like Kerry Washington and Lea Michele, to publicly praise the core-burning workout as of late (try it yourself with our two-minute Pilates ab workout). While we can totally get behind the transformative workout, we are surprised by her activewear advice. In Harper's Bazaar, she said: "This is my gift to you: Spanx makes the most incredible exercise spandex. I wear them almost every day. They have a little control top, so they're flattering."
Related: The Ultimate 30-Minute Cardio Pilates Burner!
The Very Best Carbs For Weight Loss
Yes, a low-carb diet can help you shed weight quickly, but if you're an active person looking to achieve sustainable weight loss, it's time to stop demonizing all carbs. We're here to make complex carbs, the good kind of carbs, feel a little less complicated.
Carbohydrates, along with proteins and fats, are macronutrients. We need to all three in large quantities since they provide energy, aka calories. Carbs can be broken down further into two categories: simple and complex. Both simple and complex carbs turn into glucose (blood sugar) in the body, which our muscles use as fuel. The classification depends on the carbohydrate's molecular structure, which affects how the carbs are broken down and absorbed by the body. Complex carbohydrates are made of longer molecule chains than their simple counterparts and therefore take longer for the body to break down and absorb.
Simple carbohydrates - found naturally in foods like fruit, milk products, white bread, and table sugar - are broken down and absorbed quickly, causing a sharp rise in your blood sugar levels that can leave you feeling tired and hungry soon after eating them. On the other hand, complex carbohydrates are fibrous and starchy and are found in foods like legumes, starchy vegetables, and whole grains. Complex carbs release glucose more slowly into the bloodstream, offering a steadier source of energy to keep blood sugar levels stable and pesky hunger pangs away.
Luckily, complex carbohydrates leave you more satisfied than their simple counterparts, but when trying to lose weight, portion control of healthy, nutritious foods is just as important as the foods we choose to eat. Many dietitians suggest incorporating appropriate portions of complex carbohydrates into their weight-loss meal plans, since they can help you lose the weight and keep it off.
Recipes
If you're still loading up on simple carbs and aren't sure what to opt for in the kitchen, we've got you covered. Here are some recipes full of complex carbohydrates we love that you will too:
- Apple cinnamon quinoa bake: Protein- and fiber-packed quinoa is the perfect complex carb to kick-start your metabolism. Make this hearty quinoa bake on Sunday night, so you'll have breakfast for the whole week.
- Overnight oats with chia seeds and slivered almonds: High in protein and fiber, this whole-grain recipe will keep hunger at bay all morning long. Even better, this recipe supports healthy digestion and can even help you beat belly bloat.
- Brown rice sushi bowl: This brown rice bowl is topped off with an inventive mix of bright and colorful produce plus tender, sustainable albacore tuna, full of B vitamins, protein, and healthy omega-3 fatty acids. If you're on a weight-loss mission, only serve up one-third or a half cup of brown rice rather than a full cup to keep calories in check.
- Spicy sweet potato salad: Instead of white spuds, opt for this spicy sweet potato salad that's much higher in fiber than the standard. It comes with a spicy, antioxidant-rich red pepper and jalapeño dressing ties everything together.
- Red pepper and lentil bake: Looking for a protein-rich complex carb? Bring on the lentils! This red pepper and lentil bake is a winning weight-loss dish you can enjoy after a workout.
Find Out What Makes This 400-Meter Race So Excruciating
Sprinting 400 meters doesn't seem so bad. Sprinting uphill the entire time? Holy cramping calves! This video shows what it's like to race the steepest 400-meter race in the world - the Red Bull 400. Races are set up on ramps usually used for ski jumps, and this one took place in Park City, UT, where competitors climbed up a 36-degree incline at an altitude of 7,000 feet. A race isn't a race unless you need an oxygen mask at the end.
Related: The Amazing Obstacle 1 Person Conquered to Win $1 Million on American Ninja Warrior
This Video of a Pregnant Woman Doing Handstands Will Make Your Jaw Drop - but Is It Safe?
Hold on to your yoga mat because you are about to see some pretty advanced poses, and this isn't from an ordinary yogi - this woman is 39 weeks pregnant. Backbends, handstands, splits, crazy arm balances, and forearm stands - these would be challenging for anyone, but with a full-grown baby taking up all the room in her belly, it's amazing she can do any of this.
This woman obviously had a strong yoga practice before getting pregnant, and doctors say that it's usually OK to continue with your exercise routine, as long as it doesn't put you or the baby in harm's way. Yoga is a great way to keep the body flexible and the mind relaxed, but some poses are off limits, such as deep forward bends and twists, and hot yoga is also a no-no to avoid dehydration. Yoga instructors would also recommend that pregnant women new to yoga avoid inversions because of the risk of falling, since the extra weight in the belly can make it harder to hold yourself balanced. But this woman looks insanely strong and capable of holding herself steady.
We asked Susan Cline Lucey, a pre- and postnatal yoga instructor and doula (someone who assists a pregnant woman during birth), for her thoughts on this advanced yoga practice. Her verdict? "All of those poses are not new to her or new to her body, so I wouldn't say they are specifically all bad," Susan said. In fact, Susan noted that this woman's backbends look even, so she's not just bending in her lower back, meaning "she obviously doesn't have any physical instabilities due to her pregnancy."
Related: The Best Prenatal Workouts For Fit Mommas-to-Be
Susan did say that doing all of these ab-related poses are cause for concern. During pregnancy, the ab muscles get stretched so much that they can separate (a condition called diastasis), which means the uterus, bowels, and other organs have only a thin band of connective tissue in front to hold them in place. This can lead to lower back pain, urine leaking (what else is new?!), and risk of the organs poking out (a hernia) and can make a vaginal birth more difficult. Exercises that target the core can make the separation worse, which is why ab exercises such as crunches and planks, yoga poses like backbends that overstretch the abs, and heavy lifting should be avoided. Susan said by the looks of this woman's backbend, it appears her ab muscles "are coning some," which is an indication of separation.
Another thing to consider is relaxin, the hormone that courses through a pregnant woman's body that's responsible for loosening up the muscles, joints, and ligaments. It's supposed to help the body expand gracefully while growing the baby, as well as make birth easier. This softening can cause joints to be unsteady, which is why it's harder for expectant mommas to do balancing poses, especially inversions. Since you feel more limber, poses like splits and hip openers may feel easier, but overstretching muscles can cause injury.
But the number-one question is, what about the baby? It's difficult to say whether this advanced yoga practice is causing harm. Susan said that "babies are resilient as well as the home (meaning the womb)," but this woman is doing some crazy stuff! This wouldn't be something Susan said she would recommend to her students, saying that the end of pregnancy should be about relaxing and respecting the body and there's no need to do such a fiery practice. But every person is different - some women lift weights or run marathons while pregnant. So as long as your doctor gives you the green light and the safety of the baby is your first consideration, momma knows best.
Related: Yoga Sequence to Ease Pregnancy Back Pain
You'll Feel Like a Badass After Finishing This Treadmill Workout
Given that running is such a solitary sport, it can be quite an endeavor to push past a plateau. It's not at all unusual for months to go by before realizing you've been doing the same stale run over and over again. Equinox's latest running class offering, Precision Running, changes that for the better. Designed to help students become both stronger and faster runners, the entire class takes place on a treadmill and is led by an extensively trained (and motivating) running coach. Trainer David Siik, the creator of Precision Running, explains that no two classes are alike, but all will help you progress to become a better runner - before you know it, you're setting PRs.
For those not able to make it to a Precision Running class, David designed this pyramid speed workout to use the next time a treadmill beckons you. "The challenge is to build speed as intervals get shorter going up a pyramid. You must then use your fastest speed you reach at the end of the first segment on every interval as they get longer again in reverse," says David. Before beginning, David says to imagine the fastest you can go for a 30-second sprint, then start this workout exactly two miles per hour under that goal. (We've included some suggested speeds depending on your level.) The workout is designed in such a way that even though you never reach your peak sprinting pace, you are still conditioning the body to become faster overall. This method puts less impact on the body, preventing injury later down the road.
| Time | Speed (mph) | Incline | Notes |
|---|---|---|---|
| 1:00-1:20 | 5.0 (beginner), 7.0 (moderate), or 9.0 (advanced) | 5.0 | 80-second interval |
| 1:20-2:20 | Walk or jog | 5.0 | 1-minute recovery |
| 2:20-3:30 | 5.3, 7.3, or 9.3 | 4.0 | 70-second interval |
| 3:30-4:30 | Walk or jog | 4.0 | 1-minute recovery |
| 4:30-5:30 | 5.6, 7.6, or 9.6 | 3.0 | 60-second interval |
| 5:30-6:30 | Walk or jog | 3.0 | 1-minute recovery |
| 6:30-7:20 | 5.9, 7.9, or 9.9 | 2.0 | 50-second interval |
| 7:20-8:20 | Walk or jog | 2.0 | 1-minute recovery |
| 8:20-9:00 | 6.2, 8.2, 10.2 | 1.0 | 40-second interval |
| 9:00-10:00 | Walk or jog | 1.0 | 1-minute recovery |
| 10:00-10:30 | 6.5, 8.5, or 10.5 | 0 | 30-second interval |
| 10:30-13:00 | Walk or jog | 0 | Complete recovery/end of segment one |
| 13:00-13:30 | Fastest speed from segment 1 (6.5, 8.5, or 10.5) | 2.5 | 30-second interval |
| 13:30-14:30 | Walk or jog | 2.5 | 1-minute recovery |
| 14:30-15:10 | 6.5, 8.5, or 10.5 | 2.5 | 40-second interval |
| 15:10-16:10 | Walk or jog | 2.5 | 1-minute recovery |
| 16:10-17:00 | 6.5, 8.5, or 10.5 | 2.5 | 50-second interval |
| 17:00-18:00 | Walk or jog | 2.5 | 1-minute recovery |
| 18:00-19:00 | 6.5, 8.5, or 10.5 | 2.5 | 60-second interval |
| 19:00-20:00 | Walk or jog | 2.5 | 1-minute recovery |
| 20:00-21:00 | 6.5, 8.5, or 10.5 | 2.5 | 70-second interval |
| 21:00-22:00 | Walk or jog | 2.5 | 1-minute recovery |
| 22:00-22:30 | 6.5, 8.5, or 10.5 | 2.5 | 80-second interval |
| 22:30-25:30 | Walk or jog | 0 | Cooldown |
The Secret to Dropping Pounds Is Filling Your Plate With These Foods
The secret to dropping pounds, reducing your risk of heart disease, and feeling better overall may just be filling your plate with fats. While eating more fat doesn't mean drowning your veggies in butter, it does mean focusing on two types of "good" fats: MUFAs, or monounsaturated fats, and PUFAs (polyunsaturated fats), which include omega-3 and omega-6 fatty acids.
Why are good fats so, well, good for you? For one, unsaturated fats contain disease-fighting antioxidants like vitamin E, and have been shown to help lower bad cholesterol levels to reduce your risk of heart disease. Plus, omega-6 and omega-3 fatty acids are important for keeping many of our body functions, like our immune system and heart, in top shape. If you're trying to drop pounds here's another important reasons to embrace good fats: MUFAS have been shown to help burn away belly fat.
While MUFAs and PUFAs reign supreme, a little bit of saturated fat in your diet may not be as bad as previously thought. Recent studies have suggested that saturated fats in foods like milk, cheese, and meat may not be as harmful as previously thought, after a analysis found no correlation between a high saturated fat diet and an increased risk of heart disease. Coconut oil, a plant-based saturated fat, has actually been shown to raise levels of the "good" cholesterol, HDL, in recent studies. Current guidelines still suggest limiting your saturated and trans fats intake, however, so it's up to you to make educated decisions about how much you should eat.
That said, eating more fat isn't a bad thing, as long as it's done in moderation. Remember that fats, whether good or bad, are still high in calories, so be sure to keep this in mind when you plan your diet; current dietary guidelines suggest that for a 2000-calorie diet the daily intake of fat, including healthy fats, should be no more than 65 grams. Registered dietitian Julie Upton recommends replacing "low-quality carbs or other foods rich in saturated fats" with foods high in MUFAs and PUFAs to help accommodate the extra calories. Check out our list of some of the best sources of unsaturated fats below, and keep these numbers in mind while you adjust to adding more fat to your diet.
| Food | Portion | Calories | Total Fat (grams) | MUFAs (grams) | PUFAs (grams) |
|---|---|---|---|---|---|
| Almonds | 1 ounce (23 almonds) | 164 | 14.36 | 3.5 | 9.1 |
| Avocados | 1/4 avocado | 60 | 6 | 1 | 4 |
| Canola oil | 1 tbsp. | 124 | 14 | 4.1 | 8.3 |
| Chia seeds | 1 ounce | 137 | 8.6 | 0.6 | 6.5 |
| Dark chocolate | 1 square | 27 | 1.9 | 0.05 | 0.6 |
| Flaxseed | 1 tbsp., ground | 37 | 3 | 2 | 0.5 |
| Olive oil | 1 tbsp. | 119 | 13.5 | 1.4 | 9.8 |
| Peanut oil | 1 tbsp. | 119 | 13.5 | 4.3 | 6.2 |
| Pistachios | 1 ounce (49 kernels) | 158 | 12.6 | 3.8 | 6.6 |
| Safflower oil | 1 tbsp. | 120 | 13.6 | 2 | 10.1 |
| Salmon | 4 ounces | 166 | 6.7 | 2.3 | 2.4 |
| Soybean oil | 1 tbsp. | 120 | 13.6 | 7.9 | 3.2 |
| Trout | 1 fillet | 109 | 4.3 | 1.4 | 1.2 |
| Walnuts | 1 ounce (14 halves) | 185 | 18.5 | 13.4 | 2.5 |
Chipotle to Close 43 Stores After E. Coli Outbreak
An E. coli outbreak in the Pacific Northwest has been traced back to Chipotle, causing the company to close 43 stores throughout the region. The Oregon Health Authority reported three people sick with the bacteria in Oregon and 19 in Washington - all of whom had recently eaten at the Mexican chain restaurant.
This particular strain of E. coli, derived from a Shiga toxin, happens when a person ingests human or animal feces. While some cases of E. coli are harmless and barely noticeable, it can cause vomiting, bloody diarrhea, and in some cases, death. The Oregon health department is urging anyone who ate at Chipotle between Oct. 14 and Oct. 23 who has experienced possible E. coli symptoms to see their healthcare provider and mention the outbreak.
In an interview with the Associated Press, Marisa D'Angeli, a medical epidemiologist with the Washington State Department of Health, said that a specific food item is the likely cause of the outbreak, but they have yet to determine which food item that might be. She added, "We actually would expect there might be a jump in cases on Monday," since anyone experiencing these symptoms will probably seek medical attention after hearing the news.
So if you're really craving Chipotle guac, you might want to consider making it yourself for the time being.
How Eating Chocolate For Breakfast Can Help You Lose Weight
If you love chocolate, you LOVE chocolate - there's no in between. You think about it all the time. You'd eat an entire bar if it didn't affect your waistline. But it does. So you hold back. You deny yourself the chocolaty goodness you crave until you can't handle it anymore and end up eating that entire chocolate bar you were trying so hard to ignore. There's a solution to end this crazy, unhealthy cycle. Just eat chocolate for breakfast.
Yes, you heard it right. To deal with an insatiable sweet tooth, giving into your cravings can actually curb them, preventing sweet binges later in the day. We're not suggesting you eat half a dozen chocolate-frosted doughnuts with your coffee, but go ahead and have a little taste. Add a few chocolate chips to your overnight oats, sip on a chocolate protein smoothie, or bite into a homemade chocolate almond protein bar. Getting a little taste of something sweet in a healthy way will take your mind off it, so you'll devour fewer chocolate calories later.
Related: This Overnight Oats Recipe Is Like Eating a Reese's For Breakfast
21 Photos That Show the Grueling and Beautiful Side to Being a Ballerina
If there is one thing we remember from Darren Aronofsky's Black Swan it's that becoming a professional ballerina is a grueling, beautiful journey. Not everyone can do it, and those who do make it become an inspiration to aspiring dancers everywhere. While we tend to picture ballerinas in tutus and elegant costumes all the time, the reality is all the dancers spend their time in tights in the studio six hours a day, if not more, perfecting their pirouette and croisé. The countless hours of training and stretching their muscles to their limits proves that ballet is not only an art, but also a sport.
And the best part is that the artistry can be appreciated by anyone. If you follow the Ballerina Project on social media, then you know exactly what we're talking about. If not, after looking through the photos below, you'll hit "follow" immediately. The project, created by photographer Dane Shitagi, is a series of photos featuring ballerinas and their craft in real-life environments like train stations, sidewalks, and even on the ledge of a roof. The dancers, who come from companies like the American Ballet Theatre (where Misty Copeland became its first African-American principal dancer) and New York City Ballet, bring their own effortless style and athleticism to the photos, and pretty much every image so far has left us in awe. Just take a look at some of the effortless snaps ahead.
Related:
- If You Thought Barre Workouts Were Hard, This Clip Will Leave You Speechless
- A Look at What 1 Professional Ballerina Eats All Day
- This Professional Ballerina's Workout Might Surprise You
Our Winter Workout Must Haves For November
This month, we're staying active - and warm! - with running leggings made for the cold, to-go glass mugs for a cozy pick-me-up, and the perfect solution to at-home workout boredom. See how we're staying fit for Winter with our favorite fitness products here.
While Most of Us Were Brunching, Alicia Keys Ran the NYC Marathon
Alicia Keys should be very proud of herself right now. While most of us were sleeping, binging on Netflix, or planning where Sunday's brunch would be, the Grammy Award-winning singer ran the NYC Marathon - her first marathon ever! Alongside a group that included her brother, the singer ran the marathon to raise money for Keep a Child Alive, an organization that helps children and families affected by HIV. Alicia first announced her intent to run on her Instagram account, and has managed to squeeze in training over the last few months amidst her responsibilities as a mother and entertainer. When Sunday came, she was ready for the challenge, and crossed the finish line with a huge smile on her face, finishing with a time of 5:50:52.
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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Stressed Out? This Breathing Trick Can Help to Instantly Relieve Anxiety
Plagued by anxiety night after night? Relying on over-the-counter meds? Just not getting the seven hours your body requires? If any of this sounds all too familiar, this breathing trick will help you get to bed sooner - no prescriptions required.
The exercise is called the 4-7-8 technique, and Dr. Andrew Weil calls it a "natural tranquilizer for the nervous system." Study after study has linked meditation to lowered stress levels, and this easy-to-follow exercise will help you reap some of the de-stressing benefits that come along with consistent meditation practice.
Beyond bedtime, Dr. Weil recommends performing this exercise whenever dealing with a stressful situation. The next time you can't curb sugar cravings, get into a fight with your partner, or can't hit the hay because you're overwhelmed, try it out for yourself. You'll start feeling more relaxed immediately. Here's how to do it:
- Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.
- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight.
- This is one breath. Now inhale again and repeat three more times for a total of four cycles.
For more explanation, plus a video tutorial, check out this video:
dimanche 1 novembre 2015
17 Veggie-Filled Sides You Need to Try This Thanksgiving
While that big bird seems to be the main event of a Thanksgiving spread, I'm always drawn to piling my plate high with a variety of delicious sides. Many of these dishes are lightened-up versions of comforting favorites, while others take a big twist on tradition, but their common denominator is big, bold flavor that all your guests are sure to enjoy.
- Additional reporting by Aemilia Madden
Quick, Intense, Effective: Your 5-Minute Arm Workout
Tone up your arms with our five-minute, five-move plan. Perform the following exercises for one minute each; all you need are a yoga mat and a pair of light five- or eight-pound weights to get started.
This Amazing Woman Just Set a PR at the NYC Marathon and Still Managed to Take Selfies the Entire Way
If you think running is a lonely sport, Kelly Roberts of Run, Selfie, Repeat is here to prove you wrong. Last year, we fell in love with Kelly for not only making it through the grueling 26.2 miles of the NYC Marathon, but also managing to take more than 20 selfies along the way. This year Kelly brought her same fun spirit to the race, snapping pics of strong men along the course to help give her that extra boost to charge across the finish line. But the message on her final snap is what resonates with us the most: "It's been my goal since my first marathon back in 2013 to break 4 hours and it just happened . . . I did it. I fucking did it. Screw looking for a boyfriend, I'll take this PB any day."
As anyone who has ever run a marathon can tell you, it's no easy feat - so if a little eye-candy is what helped Kelly hit a personal record, we are in full support. Who knows? Maybe she will fare as well as Steve Bergstrom did. Earlier this month he scored a date by writing a single ad on his back for women to see as he ran the Chicago Marathon. Follow Kelly's race from start to finish, and be prepared to laugh - and cry - alongside her epic journey.
Run For Weight Loss: 40-Minute Upbeat Interval Playlist
Interval training will help you reach your running goals, and this rocking playlist will keep you feeling motivated. Interval training not only alternates between intervals of pushing your body to the max and slower periods proven to help you lose belly fat, but also revs up your metabolism.
| Song and Artist | Incline | Speed |
|---|---|---|
| "Digital Love" - Daft Punk | 2.0 | 3.8 |
| "By Surprise" - Gemini Club | 1.0 | 4.8 |
| "I Can See it in Your Face" - Pretty Lights | 1.0 | 6.5 |
| "How Do I Know" - Here We Go Magic | 1.0 | 7.0 |
| "Hot 'n Cold" - Basement Jaxx | 1.0 | 5.5 |
| "Hello" - Martin Solveig, Dragonette | 1.0 | 7.0 |
| "Walking on a Dream (Remix)" - Empire of the Sun | 1.0 | 4.2 |
| "I Love It" - Icona Pop | 1.0 | 5.5 |
| "Forever (Remix)" - Haim, Lindstrøm | 2.0 | 3.5 |
Be sure to subscribe to the playlist here! And remember, you will need to download the free Spotify software or app to listen to our playlists.
Sip On This: Peppermint Tea Supports Weight Loss
If you're trying to keep close tabs on added sugars and calories, it's time to rethink a daily Starbucks Peppermint Mocha. This seasonal drink should only serve as an occasional indulgence - not an everyday occurrence. Just one tall peppermint mocha (made with two-percent milk and no whipped cream) weighs in at 250 calories with 40 grams of sugar.
Backing off your Starbucks habit will help your waistline (and your wallet), but you can still enjoy the holiday scent and flavor regularly, just with a new tradition. Swapping out your peppermint mocha for a cup of hot peppermint tea keeps your drink in the spirit of the season while supporting your healthy goals.
It suppresses appetite: Mint's strong scent has been shown to help control appetite and suppress cravings. If you're always reaching for a sweet treat after dinner, consider sipping on a cup of hot peppermint tea to help curb your dessert desires.
It supports digestion: Multiple studies have shown that peppermint tea can calm down the gastrointestinal tract and allow for healthy bowel movements; in short, it keeps things moving and flowing naturally in your body. Dr. Oz says that peppermint tea can alleviate constipation, get digestion back on course, and that even folks suffering with IBS symptoms may find relief with peppermint oil capsules.
Related: This Rule Could Be the Key to Losing Weight
It keeps you relaxed: In a NASA-funded study, researchers found that during a stressful commute, subjects who smelled peppermint decreased their anxiety and fatigue levels by 20 percent and decreased frustration by 25 percent. When it comes to weight loss, increased cortisol levels from heightened stress can have negative consequences on your metabolism. The calming, soothing scent from your peppermint tea can help reduce stress and keep your body on track.
I'm a big fan of Yogi Tea's Purely Peppermint Variety ($13) that you can buy online or at the supermarket, but it's also easy to make your own fresh, homemade peppermint tea in your kitchen. If you don't love the minty flavor in your tea, try lighting a peppermint candle or taking a few whiffs of peppermint essential oil instead. Many natural forms of the scent could prove to be helpful and effective!
Related: When to Eat Your Largest Meal During the Day If You're Trying to Lose Weight
20 Lazy-Girl-Approved Fitness Hacks
Can't seem to make it to the gym these days? Stop with the excuses, and let these 20 lazy-girl-approved tips keep you on track all season long.
- Keep it short: Always opt for a short and intense workout over a longer one where you don't push yourself. HIIT it, then quit it.
- Get it out of the way: Start your day with a workout so you don't have a chance to skip it later. This one is great for all the procrastinating lazy ladies out there.
- Two birds, one stone: Cardio and strength training don't have to happen separately. Combine them in one workout like this 30-minute printable for a killer workout.
- Hit the floor: Yes, you can lie on the floor and still get an awesome workout. These lazy-girl-approved moves are proof.
- Double TV time: Your commercial breaks are mini workouts that add up after an hour or two of your favorite shows. Try this three-minute workout the next time you want to binge on the tube.
- Socialize: Grab friends for your next class. Scheduling a fitness date will make you more likely to stick with the game plan. No one likes to bail on someone they love.
- Pack up early: Get your gear ready to go the night before your workout. That way you don't have to rush around right before your workout . . . or end up skipping it altogether.
- Change your commute: Ride your bike or walk for a portion or all of your commute. Makings things active will help you burn calories and keep you off public transportation for as long as possible.
- Multitask the mundane: You can always sneak in some exercise. Move through calf raises when you're standing in a long line or waiting for the bus, and move through this two-minute workout you can do while brushing your teeth.
Related: 5 Things I Wish Someone Told Me Before I Started Running
- Enjoy your snack: The right pre-workout snack can fuel you up for better performance at your next workout. Try one of these and enjoy.
- Go slow: You don't have to look like the Energizer Bunny during every workout. Turn up the resistance, slow things down, and you'll feel the burn big-time.
- Drink up: More water helps your body burn more fat, and being properly hydrated improves your workout performance. Sip on H2O all day long.
- Make it routine: When your workout feels like second nature, you won't be as tempted to skip it. Keep your routine consistent every week, and start feeling results.
- Lift a little: If you're all cardio and no strength training, you're not going to see the changes you're after. These beginner-friendly dumbbell exercises are a great place to start.
- Go for 10: Even if you're not going to commit to a full workout, take 10 minutes and work out with one of these videos. Short workouts still count!
- Stay caffeinated: Too tired to hit the gym? Turn up with a few sips of coffee or green tea. You'll get your energy back on track, and caffeine has been linked to better workout performance.
- Cruise your feed: Start following fitness stars like Kayla Itsines and Hannah Bronfman, who will fill up your Instagram feed with a ton of motivation. It's hard not to want to work out after looking at these ladies!
- Hire outside help: Sign up for boutique classes with an awesome instructor, or hire a personal trainer for a handful of sessions at the gym. They'll keep you on track and revitalize your routine.
- Reward yourself: All work with no reward does not suit the lazy girl. Whether it's a piece of chocolate, new gear, or one hour of pure relaxation, give yourself a gold star after you put in the work.
- Stay in bed: You need those seven to nine hours every night to keep you energized throughout the day and during your workout - just another good excuse to linger a little longer.
Related: Follow These 11 Steps to Reach Your Goal Weight
Kenyans Take Top Honors at the 2015 New York City Marathon
Congratulations to the winners of the 2015 New York City Marathon! On a gorgeous day, the entire city rallied to watch these amazing athletes fight their way to the finish line. In the end, the Kenyans would come out on top, placing first in both the men's and women's races. This is the third year in the row that Kenyans have taken top honors.
REI Changes the Black Friday Retail Game With 1 Incredible Move
Some shoppers live for Black Friday deals, especially when it comes to stocking up on discounted gear for Winter activities. If you have your eyes set on a pair of skis or snowboarding pants, however, don't even think about buying them at REI. The outdoor equipment company announced it will be closing down all of its 143 stores on Black Friday but will still pay all 12,000 full- and part-time employees. The move comes as part of the company's #optoutside initiative, which encourages everyone to spend the day outdoors instead of duking it out for products in stores.
"For 76 years, our co-op has been dedicated to one thing and one thing only: a life outdoors. We believe that being outside makes our lives better," Jerry Stritzke, the president and CEO, said. "And Black Friday is the perfect time to remind ourselves of this essential truth."
While the stores will be closed, you'll still be able to place orders on REI's website, although the company will try to divert buyers with a cover screen to encourage them to spend the day outdoors. And while most retailers are tracking their profits from Black Friday sales, the CEO said he's not worried about REI losing much money on this day. The company, unlike most, doesn't have shareholders and is a "consumer co-op," meaning REI has member customers who pay a one-time fee and get back an annual dividend.
The focus, Jerry added, is to bring in new, passionate members rather than compete for holiday bargain hunters.
4 Ways to Wake Up and Work Out - Even in the Dark!
While a shift in seasons always helps things feel anew, waking up for a workout when it's dark out is a tough transition. Staying warm and cozy in bed feels like the obvious option when your alarm sounds off, but taking advantage of a.m. workouts helps in the long run. If you're struggling with waking up before the sun, these tips will help you rise up and stay motivated.
- Don't hit snooze: Just say no to the snooze button. It's the kiss of death for an early-morning workout. It seems like a feasible option, but making deals with yourself in the morning that allow you another three or 10 minutes of sleep is a slippery slope. When you hear your alarm go off, just get up.
- Have a reward ready: Knowing that a big cup of coffee or a delicious breakfast awaits you in the kitchen will make getting up so much easier. Consider cooking a make-ahead breakfast to enjoy once you're up, or leave out everything you need for your cup of morning coffee. It will make the process as carefree as possible - instead of worrying about something else on your laundry list of chores.
Related: Too Cold to Get Out of Bed? A 5-Minute Energizing Warmup
- Lay out your clothes: Neatly prep all your workout clothes before you hit the hay. Double check to make sure you've got anything and everything you need ready to go. If you're heading to the gym, don't forget the outfit you'll need for work the next day or any of your favorite toiletries for the shower.
- Find a friend: Early-morning workouts seem a little less painful when you've got a friend along for the ride. Whether you're hitting the streets for a run or getting in the car to head to a bootcamp class, having a partner in crime on a similar mission will help you stick to your plan. You'll be far less likely to bail if you'd be letting someone you love down.
Related: The Workout That Made Me a Morning Person
Why You Need More Water This Fall
Most people already know that drinking water in Summer's heat is important, but getting yourself to drink enough water when the weather cools off is a different story. If helping your body function at its top potential - and preventing headaches - isn't enough, then let these four beauty-inspired reasons urge you to toast with water more regularly.
Support skin: Forget expensive creams and treatments; drinking water is one of the best things you can do to keep your skin looking young and glowing all year long. Staying hydrated promotes skin circulation at its base so that skin repair doesn't decrease. If you feel like you're constantly overloading on lotion with no results, drinking more water every day could improve your condition.
Related: 20 Quick Tips For the Healthiest Week Ever
Suppress appetite: Drinking a glass of water before meals helps you eat less, since thirst is often mistaken for hunger. In fact, studies have found that folks who stay on top of their water intake actually consume fewer calories. This is also a great technique for someone who tends to overeat when they're bored.
Keep belly bloat in check: Staying away from salty foods and dairy certainly helps, but one of the best ways to make sure you don't retain water is to drink plenty of water. It seems a little counterintuitive, but filling up on water and keeping your body hydrated keeps bad belly bloat at bay.
Boost metabolism: We know that drinking more water helps you before, after, and during your workout, but it actually helps you burn more calories! One study showed that people who drank eight to 12 glasses of water a day burned more fat than those who only drank four.
Related: The ACV-Powered Morning Drink That Supports Weight Loss
Print This Now! Full-Body Circuit With Weights
Circuit workouts are a great technique to keep things interesting and bust boredom at the gym, and it doesn't hurt that this workout gets your heart rate up while building strong muscles! Learn how to do all the moves in the three circuits, and then get the printable poster of the workout here. This way you can always have it on hand at the gym.
Burn It Up: 20-Minute 200-Calorie Blasting Workout
If your schedule is feeling tight, don't skip your workout. We have made a quick calorie-burning workout just for you. In only 20 minutes, you can burn up to 200 calories. So grab a set of five-pound dumbbells if you have them, press play, and work it.
When to Eat Your Largest Meal During the Day If You're Trying to Lose Weight
When you're on a mission to lose weight, what you choose to eat needs to line up with your goals. However, according to Break the Weight founder and health coach Ricki Friedman, how and when you eat is just as crucial. If you tend to eat light all day and chow down on a large dinner, you might be standing in the way of your success.
According to Ricki, your largest meal of the day should fall between 1 p.m. and 5 p.m. After a large midday meal, you have an opportunity to go for a walk, work out, or move in some capacity that will support your digestion, but after a large late dinner, people tend to sit down to relax and go to bed on a full stomach - not a good idea if you want to wake up full of energy with healthy digestion, said Ricki.
Related: The Easiest Way to Prevent Overeating
This plan may sound easy enough, but Ricki explained, "It's often more of an emotional challenge than a physical challenge for people to make dinner light. Most of us use dinner as an activity for us to do when we get home out of loneliness or boredom, so you'll need some structure or alternative activities to fall back on!" Ricki's number-one activity she suggests to clients? Take a 20-minute walk every night after dinner. An evening walk supports healthy digestion, takes your focus off of food, and gives you an opportunity to check in with your emotional state.
If you're not sure what constitutes a light dinner, Ricki's only hard-and-fast rule is to make it less than 400 calories. Here are four options she recommends to her clients:
- Four ounces of salmon with grilled veggies and half a sweet potato
- Vegetable or lentil soup
- Half a cup of quinoa with lots and lots of veggies
- Half a veggie or beef burger with grilled vegetables
"If you want something like pizza, only have one piece or two, and then take your nighttime walk. It's not about taking all the things you love away from yourself; it's about learning how to have them, so you can go to bed feeling good, light, and satisfied," said Ricki.
Related: Before and After: The 1 Change That Helped This Trainer Lose 15 Pounds Fast
The Short and Sweet Yoga Sequence You Can Do Every Morning
Regardless of how I slept the night before or what's on my agenda for the day, I always feel more relaxed and focused after even a handful of minutes on my mat. Start your day out on a centered and strong note with this short yoga sequence that energizes your body and brain. Wake up five minutes earlier in the morning, and reap the benefits all day long.
Image Source: POPSUGAR Photography / Kat Borchart
Cohabitation Conundrum: How to Eat Healthy When Others Don't
You may have the best intentions of sticking to a healthy meal plan, but when temptations arise in the comfort of your home, it's 10 times harder to do. Nutrition and healthy living guru Cynthia Sass MPH, RD, tells us that many of her clients go through this exact scenario, but that there are ways to make sure it doesn't get in the way of a relationship or healthy diet.
Sass's first piece of advice is to "remember why you're on this path." Instead of focusing on sheer weight management, consider how healthy eating improves quality of life on a day-to-day basis. Sass explains that when her clients stick to their healthy meal plans, "it translates into a better mood, they don't feel as stressed out, and they feel more calm and confident when they're at work or in stressful situations." But Sass also recognizes that compromise is a necessity in these situations. "Whether it's your roommate or it's your partner, find ways to eat similar foods together, but you don't have to eat exactly the same thing or the same amount."
- Similar ingredients, different dish: Sass says that in her own relationship at home with her husband, compromises are made. "We can't [always] split a meal, so when we cook together we'll have similar ingredients, but make different things. I have to make peace with the fact that we don't have the same needs, or maybe we're not on the same page as far as our goal." For example, on taco night, Sass enjoys a healthy taco salad with avocado and pico de gallo, while her husband goes for a big burrito with all the fixings.
- Takeout from two places: If your partner or roommate is going for a loaded pizza, Sass suggests going for Japanese food or something a little healthier. "It's the same price!" she says. "The only difference is you're just two deliveries instead of one." If you're not sure where to start when it comes to a takeout menu, be sure to check out all of our healthy takeout tips for everything from Italian to Indian.
- Focus on quality time: Don't allow mealtime to be the main course in your relationship. "A lot of people focus on eating together, but really why people spend time together doesn't have anything to do with eating; it has to do with sharing thoughts and spending quality time with people that you care about. We get programmed from a young age to think that eating is a way of bonding and it can be, but really just spending time with someone is the most important." Take the focus off food and consider a new relationship ritual that's healthier. Who knows? Maybe your old foodie buddy will be your new fit partner in crime.
A Guide For Detoxing After Halloween
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.
You Will Relate So Hard to This Woman at Her First Indoor Cycling Class
If you've been to a SoulCycle class, you know what to expect: a dark room, music on blast, and one happy, chatty instructor who peddles at superhuman speed while you desperately try to keep up. The new Hulu show Casual knows your struggle; in it, first-timer Valerie's facial expressions - and off-the-beat pedaling - say it all. If you've ever been the newbie in an indoor cycling class, you'll be able to relate to this hilarious clip.
Related: Before You Sit in the Front Row at SoulCycle, Read This
Celebrate the End of Daylight Saving With an Hour-Long Workout
Get ready to fall back and gain an hour this Sunday - it's much better than springing forward and losing an hour, don't you think? This year when you turn your clocks back, make the most of it - don't just go about your day as usual. Wake up in the morning when you normally would, and spend your freebie hour working out. Gone is your excuse about not having enough time to exercise. Check out how many calories you'll burn sweating it out for an hour!
| Exercise | Calories Burned |
|---|---|
| Cardio kickboxing class | 597 |
| Cycling at a moderate pace (14 to 15.9 mph) | 540 |
| Elliptical | 435 |
| Hiking | 387 |
| Raking leaves | 216 |
| Pilates | 144 |
| Running at a 10-minute-per-mile pace (6 mph) | 540 |
| Running at a 9-minute-per-mile pace (6.7 mph) | 600 |
| Soccer | 378 |
| Indoor cycling class | 413 |
| Swimming | 594 |
| Walking at a 15-minute-per-mile pace (4 mph) | 243 |
| Yoga class (fast-paced) | 269 |
*All calculations are based on a 130-pound woman.
samedi 31 octobre 2015
5 Reasons People Give Up on Losing Weight (and How to Overcome Them)
Whether it's the Freshman 15, breakup weight, baby weight, or can't-stay-away-from-the-dessert-cart weight, losing those extra pounds is not as easy as putting them on. It doesn't matter if you have five or 105 pounds to lose, here are the top reasons most people abandon their weight-loss goals, and what you can do to prevent it from happening.
It's Taking Too Long
Just as those pounds seemed to slowly creep on, it also takes time to slowly shake them off; coming to terms with this will make it easier to stick with your plan. Know that to safely lose weight and keep it off, you'll only drop one to two pounds a week, so do the math and you'll have an idea of how much time it'll be before you're near your goal weight. Find ways to celebrate your smaller goals and it'll help keep you on track.
I'm Hungry
Weight loss comes down to simple math: calories in cannot exceed the amount of calories out. If you choose high-calorie foods, you'll only be able to have a few bites, which will leave your belly empty and unsatisfied. Eat smarter by choosing low-calorie foods like vegetables, high-fiber foods like whole grains, and foods with high water content like fruit. These foods will keep you feeling full, preventing hunger pangs.
Related: Why a Little Hunger Is OK When Dieting
I Miss My Favorite Foods
French fries, pizza, burgers, chocolate cake, ice cream - it's hard not to spend every minute thinking about the foods you shouldn't eat. Plain and simple: diets don't work. You can't sustain an eating plan that is too restrictive. Of course, you won't lose weight on a diet of doughnuts alone, so eat healthy most of the time and allow yourself a little splurging to prevent feeling deprived; or find healthier ways to enjoy the foods you crave, like with this pizza quinoa polenta instead of a regular slice from the pizzeria, or this three-ingredient chocolate ice cream that's completely dairy-free.
I Hate Exercising
If you don't love it, find something you do. Maybe running on the treadmill isn't for you, but try giving that indoor cycling class a shot. Maybe you can't stand working out alone, and need to join a gym to get involved in some group classes. Or maybe exercise can't seem like exercise at all, and you'd rather go for an adventurous hike or mountain bike ride. If you look forward to your workouts, they're more likely to happen. Also be sure to mix up your workouts, because even though you're obsessed with Zumba, you don't want to go so often that you get burnt out.
I've Tried Everything and Nothing Works
When you're eating right and exercising and the scale isn't budging, it's understandable why that frustration would make a person give up. There are many reasons why what you're doing may not offer results, such as not doing the right kind of exercise, not exercising enough, overdoing it on healthy foods that are high in calories, or miscounting calories. Seek out the help of a professional like a nutritionist or a personal trainer, or sign up for a weight-loss program that offers support. Experts in weight loss can offer tips and shed some light about what mistakes you might unknowingly be making that are sabotaging your weight-loss goals.
Related: 100 Simple Ways to Lose Weight
58 Healthy Chocolate Recipes You'll Fall Head Over Heels in Love For
Chocolate doesn't have to be a guilty pleasure. In fact, it can be downright good for you! This Valentine's Day, enjoy the decadence without guilt; check out these recipes that will satisfy chocolate cravings without the added calories.
- Additional reporting by Brinton Parker
Source: Lizzie Fuhr, Leta Shy, Jenny Sugar
Transform Your Abs With This 2-Week Crunch Challenge
It's time for another workout challenge, and this one is all about the abs. Perfect for those new to strength training, it's short and sweet - all it takes is a few minutes each day for the next two weeks and you're sure to notice stronger and more defined abs. Instead of doing basic crunches, this challenge involves five crunch variations to target different areas of your midsection.
Here are instructions for the five different variations followed by a 14-day plan to get you all the way to 100. It's not advised to skip right to day 14 (if you want to be able to laugh the next day without rolling over in pain), so follow the plan and adjust it as needed according to your schedule and ability level. Here's printable version to help keep you on track.
Related: Try Our 30-Day Squat Challenge
Hate Running But Do It Anyway? Then You'll Love These Quotes
If you hate running, but you do it anyway, you'll totally relate to this.
Heartfelt Response to "Anna Rexia" Costume From Someone Who's Actually Lived the Nightmare
There are some gory and distasteful Halloween costumes out there, but this one of "Anna Rexia" is absolutely offensive.
Making a joke about this devastating eating disorder is completely insensitive, and two years ago, Jessi Davin, a 26-year-old woman from Florida, wrote a powerful response. Diagnosed with anorexia at age 19, she battled with it for four years. In her blog post, she posted photos of herself in the hospital with the caption, "Real sexy, huh? This is "Anna Rexia's" real monstrous face."
She also wrote, "Wanna dress up like an Anorexic? All it takes is:
- 4 years of hospitalization
- A nasogastric feeding-tube because you've starved yourself so much that your body doesn't recognize food as a good thing and tries to attack itself.
- Re-Feeding Syndrome, which can kill you.
- A father crying and pleading on his knees begging for you to get help
- A mother who cries every time she sees you because you look and SMELL like death.
- Almost every major organ in your body failing.
- And if you don't get help like I do, or even if you do, a coffin. Because I've lost more friends to this eating disorder then anything I've ever faced."
She wants people to know that she almost died from this mental illness, and it shouldn't be marketed as a sexy costume. Jessi concluded the post with, "Want to dress as "Anna Rexia"? Just go as a Vampire, or a Zombie. Because 1/3 of us are dead."
It's difficult to fully recover from anorexia, even with treatment, you can fall back into old habits. Jessi was recently married and is happily 27 weeks pregnant with a baby girl. Yay! Unfortunately, she's back in treatment and staying in the hospital due to her high-risk pregnancy, doing everything she can for her daughter's well-being.
@RingsideNews Severe morning sickness caused me to relapse into my anorexia. But I'm fighting hard for me & baby! http://pic.twitter.com/BvpCS0js0i
- Jessi Davin (@jessithebuckeye) July 20, 2015
Jessi told BuzzFeed, "If my post helps spread awareness for anorexia and other eating disorders and helps those who don't understand maybe comprehend just a little bit more, then I've accomplished what I set out to do."
In the Hospital, but Baby Scarlett and I are still all ready for the game! 27 weeks! GO BUCKS! #OhioState #GoBucks http://pic.twitter.com/saPA6rKc8T
- Jessi Davin (@jessithebuckeye) October 17, 2015
Tone Your Tush With This Yoga Sequence
We all know that yoga can increase your flexibility, but it turns out that many poses work your butt, too. If your backside could use a little tightening, try this yoga sequence. Work through the entire series on your right side first, and then repeat on the left side.
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