Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
samedi 18 juin 2016
This Tip From Scientists Will Make You Question Everything You Ever Knew About Making Coffee
A recent study has coffee-lovers questioning everything they thought they knew about brewing a simple cup at home. The study, published in Scientific Reports and titled The Effect of Bean Origin and Temperature on Grinding Roasted Coffee, found that chilling coffee beans before grinding and brewing coffee results in a more flavorful cup.
If you're like me (a self-proclaimed coffee addict), you keep your coffee in an airtight container on the countertop near your coffee maker, which results in a totally fine and tasty pot of coffee. But I just might start keeping the container in the fridge to see if it makes a difference. This study, led by a team of scientists from the University of Bath in the UK, claims that "cooling of coffee beans significantly decreases the rate of mass loss through volatile sublimation/evaporation. Thus, coffee that is ground and brewed cold could potentially demonstrate increased aroma and or flavor in the eventual brewed cup." If you don't grind your own beans at home, chilling already-ground coffee should have the same effect.
The lengthy study goes into a ton of detail and science-heavy explanations (read in full if fancy charts and particle comparisons are your thing), but the bottom line is:
Refrigerating coffee beans = a better start to your morning.
Renew Your Love of the Mason Jar With These Summery Meal-Prep Ideas
Meal prep, aka planning out a week's worth of meals and divvying them out into containers, has completely taken over Instagram. While it's popular among the fitness community, foodies can appreciate the ease of planning out a week's worth of meals in advance. Allow these Instagrammers to inspire you to make the most of Summer produce by prepping and storing it in mason jars to last you all week long.
Oreo's Latest Releases Are 100 Percent Worth Trying
The latest from the Oreo flavor vault, Chocolate and Lemon Oreo Thins, didn't seem to exciting at first (especially since Oreo just released Fruity Crisp Oreos), but the taste test proved our preconceptions wrong.
Chocolate
Tasters could imagine these chocolate wafers as the ideal base for an icebox cake or ice cream pie crust. Those reviewing raved about the not-too-rich chocolaty icing and crispy, thin cookies. The ratio between the two is restrained, making them a lovely, less-gluttonous treat to enjoy.
Lemon
Even if you don't find yourself reaching for lemon-flavored desserts, these Oreo Thins may change your mind. However, our reviewers had mixed feelings about this flavor, either giving it a perfect five stars or measly two. One taster said she preferred the reduced amount of icing, because the regular lemon Oreos can be too overpowering. Some say the filling tastes like Pine Sol, while others liked the refreshing, light taste that is reminiscent of something your grandma would keep stocked in her pantry.
Chocolate and Lemon will join Original, Mint, and Golden as "permanent offerings to the Oreo Thins portfolio," according to a press release.
25 Cooking Challenges to Conquer This Summer
Everyone loves a challenge, especially when it involves margaritas, ice cream, and cheeseburgers. And I'm not talking about an all-you-can-eat contest, either - I'm talking about a Summer cooking challenge! Consider this your official bucket list of must-make recipes, whether you've always wanted to conquer your fear of grilling a perfect steak or want to take it up a level with homemade ice cream or cold-brew coffee. You've got all season to check off each of these foodie challenges, from drinks to grilling to unique no-bake desserts. Ready to get started?
This Hot Vet Is Saving Animals' Lives . . . and Winning Over Human Hearts
Dr. Evan Antin's love of animals and serious good looks have earned him the unofficial title of Instagram's Hottest Vet. Watch on to learn more about him!
Starbucks's New Granitas Will Add a Refreshing Pop to Your Summer
Starting today, Starbucks will have three new frozen beverages on the menu, and they will add a refreshing twist to your Summer. These granitas are part of the coffee chain's new Sunset Menu that will be available in participating US and Canada stores after 3 p.m. Each drink starts with finely shaved ice and is topped with a variety of flavors.
The first is the Teavana Youthberry White Tea Granita, a lemonade-flavored shaved ice that is topped with a subtly fruity tea. It's really refreshing and is faintly sweet. The second is the Strawberry Lemon Limeade Granita, a lemonade base with limeade poured over and strawberries dotted in. The flavor is reminiscent of the slushies of my childhood. The third option is for loyal coffee-lovers: the Caramel Espresso Granita. This drink starts with sweetened shaved ice and is topped with espresso and cream and, of course, the caramel drizzle. This granita is perfect for those days when you want a frozen coffee but want something a bit lighter than a Frappuccino.
The new granitas and the Sunset Menu will only be available at Starbucks through the Summer, so get your fix now while you can. If these drinks aren't your kind of thing, we also recommend you take advantage of Nitro Cold Brew when it rolls out throughout the coming months.
25 Cookie Recipes That Prove Peanut Butter Is Way Better Than Chocolate Chip
Move over, chocolate chip. These cookie recipes are the only ones you'll need if you're obsessed with peanut butter. Because as good as PB is on its own straight out of the jar, it's most perfect when baked into ooey, gooey, warm cookies straight out of the oven (or not, if they're no-bake!). Keep reading for all the peanut butter cookie recipes you could ever need.
5 Beautiful Ladies Who Have Been Romantically Linked to Justin Bieber
It's no secret that Justin Bieber enjoys dating beautiful women - just take a look at his ex Selena Gomez. Throughout his time in the spotlight, the "Sorry" singer has been rumored to have dated a handful of models, including pal Hailey Baldwin and Chantel Jeffries. While some of his fans just can't seem to get over his romance with Selena, Justin recently added fuel to the fire by following the star on Instagram (again) earlier this month. Even so, it appears Bieber is still single - at least for now. Keep reading for a look at all the women Justin has been romantically linked to, then feast your eyes on his hottest Instagram moments.
vendredi 17 juin 2016
These Pictures of the Mr. Robot Cast Filming a Flashback Are Oddly Mesmerizing
Mr. Robot is so full of twists and turns that we almost don't want to know what's going to happen in the second season, just so we can be surprised. Then again, we can't resist some good behind-the-scenes pictures. Rami Malek, Christian Slater, Carly Chaikin, and Vaishnavi Sharma were seen filming what looks like a flashback scene at Coney Island in New York on Thursday. There's something about Slater dancing around that makes me feel happy inside? It's hard to describe, but look at the pictures and you'll know what I mean. If you can't wait for the new episodes, brush up what we know about the new season, make sure you're caught up on how season one ends, and find out what other places you've seen star Rami Malek!
The Night Is Dark and Full of Terrors: 14 Horror Films Starring Game of Thrones Actors
We've seen a lot of terrifying stuff on Game of Thrones, but for those times when we want to get spooked after the season finale, we can still rely on the GOT cast to provide scares. The talented actors on the show have branched out into basically every other entertainment medium - like hip-hop music - including horror films. We know that you want to see the bone-chilling projects your favorite cast has worked on outside of the Seven Kingdoms, so we've rounded up all the scary movies that they've starred in. This list is dark and full of terrors . . . enjoy!
Jason Momoa's Game of Thrones Audition Tape Will Make You Love Him Even More
Jason Momoa was born to play Khal Drogo on Game of Thrones. Need proof? Just check out his incredibly awesome (and incredibly intense) audition tape for the show, which just hit the internet a couple years ago. The actor is seen performing the haka, a war dance and cry that is used by the Maori people of New Zealand. Watch the full dance above, and be sure to check out more must-see viral videos.
Gwendoline Christie Is Just One of the Many Stars Making Cameos in Absolutely Fabulous
If the news that a movie version of the BBC's classic hit series Absolutely Fabulous got you excited, you're going to be beyond thrilled to see three new featurettes! Edina and Patsy (played by Jennifer Saunders and Joanna Lumley) are back, attempting to secure Kate Moss as a client. There are a ton of big names like Jon Hamm, Cara Delevingne, Gwendoline Christie, Rebel Wilson, and Kim Kardashian making cameos, and these sneak peeks are everything we could have asked for. Check it out: the movie will premiere in the United States on July 22!
The First Teaser
Legacy Featurette
Cameos Featurette
Model Dream Sequence
Why Yes, You Can Do This Ab Workout in Your Hotel Room
If you're traveling a lot this Summer and worried that your ab workouts will fall to the wayside as a result - don't be! We're bringing you not one but three different exercises to tone your abs right in your hotel room. The only equipment you need is a bed and a chair, so you can work out and relax all in the same space. Does it get any easier?
20 Incredible Facts About Finding Dory
Is there anyone out there who didn't love Dory when she first splashed onto screens? With the character's film, Finding Dory, finally out, fans are clamoring for any details about it that keeps the movie alive.
We were invited to attend a preview screening and sit down with a slew of the film's crew including: Andrew Stanton, director; Angus MacLane, codirector; Max Brace, story supervisor; Steve Pilcher, production designer; Don Shank, sets art director; Jeremy Lasky, director of photography - camera; Ian Megibben, director of photography - lighting; John Halstead, supervising technical director; Jason Deamer, character art director; Mike Stocker, supervising animator; Jeremie Talbot, characters supervisor; and Lindsey Collins, producer.
We learned a lot of interesting tidbits about the film, like how long it took to create Hank to the new technology Finding Dory has that Finding Nemo didn't. Keep reading to find out more fun facts, and when you're done, learn more about the Pixar campus.
The 300-Calorie-Burning Walking-Jogging Workout
If you're just starting a workout routine, doing gazelle-being-chased-by-a-lion sprinting intervals will be just as painful as they sound. Ease into it by doing a brisk walking workout that includes short and slow jogging intervals. This lower-impact workout is not only great if you're a beginner, but those expecting or getting over an injury - or even runners who want to take it easy one day a week - will also love this plan.
This 60-minute workout alternates between walking briskly and jogging slowly, and you'll burn just over 300 calories.
Total calories burned: 306
Calculations are based on a 130-pound woman
*RPE = Rate of Perceived Exertion
Click here for a photo-free printable version of this workout to take to the gym. If this workout is too easy or too hard, just adjust the speed to fit your level. If you prefer running outside, then use the RPE column to determine how fast you should be going.
This Case Turns Your iPhone Into a Functioning Game Boy - Seriously
Update: After what felt like a big joke at first, you can finally start buying the Hyperkin Smart Boy device for $60. The case, which made its sneaky debut at the E3 conference, is currently only available for Android phones. The company is also offering a "royalty percentage" to people who can make the case, app, and firmware better. The case is expected to ship by Dec. 1 this year.
Original story: Dusty video game cartridges are about to have a new life. Thanks to Hyperkin's Smart Boy device, you can do the unthinkable and turn your iPhone into a vintage-style handheld Game Boy console. While the smartphone attachment is still in development, Hyperkin should release it sometime in the near future.
"We wanted to create a retro device that can be easily adapted into any modern gamer's arsenal of devices," said product developer Chris Gallizzi in a press release. Available in the retro gray color that will take you right back to your childhood, the Smart Boy comes complete with an 8-way D-pad, two action buttons, and start and select buttons so you can play your favorite games.
While the first Smart Boy model is only compatible with iPhone 6 Plus phones so far, Hyperkin aims to release devices that work on many types of smartphones. The company also wants to release more colors and develop new gameplay features, but for now we're extremely excited about the basic gray model! Which game will you play first? We're thinking Legend of Zelda.
Forgot a Card? 4 Last-Minute Ways to Say Happy Father's Day
If you're looking for a last-minute way to wish your dad a happy Father's Day, then we've come up with four thoughtful, creative alternatives he's sure to appreciate. Whether you have two minutes or two hours to spare, these ideas will help you tell Dad you love him. If paper cards aren't your thing, consider these options.
- Email an ecard - Whether it's a quirky, sarcastic pick from Someecards.com or a more heartfelt note from an online greeting card provider, there are plenty of fun, free options across the web. Even better? The card appears instantly in his email, not in several days like with snail mail.
- Create a gif - Get in on the gif craze and make your own to share with your dad. Use an app like 5SecondsApp (free) to create one right on your iPhone, then send it with some funny or thoughtful text to make it extra meaningful.
- Record an audio file - Can't make it home to celebrate? Sing a song, tell a joke, or say a sweet message, then send it to Dad as an mp3 file. That way he can hear your voice even if you're far from home.
- Make a Photoshop design - Create a funny magazine cover or a scrapbook-style collage in Photoshop. Another idea: go old-school with Microsoft Paint and draw a silly picture that's sure to make him laugh.
This New Smartphone Is Going to Change Your World
The current era of how we use our smartphones is about to change with the arrival of the Phab 2 Pro. Announced at the 2016 Lenovo Tech World, the Phab 2 Pro is the first phone to use Google's Tango - a new technology that makes your phone more useful than ever before.
Tango, formerly known as Project Tango, is an augmented reality (AR) technology that will use the Phab 2 Pro's camera and sensors to interact virtually with a real space. As Google explains in a blog post, it means the next time you're looking for a new bed, you can just use your phone and literally see how different bed options would look in your room - just from your phone.
Available in September, the phone uses "motion tracking, depth perception, and area learning" to utilize Tango. This means that in addition to the two cameras that phone has, it will also include depth- and motion-tracking cameras to create the Tango experience.
To use AR, the phone will come with a special app store with 25 apps ready for use with Tango, reports The Verge. Other details about the phone include:
- 6.4 inch display
- 16-megapixel rear-facing camera
- 8-megapixel front-facing camera
- 4 GB RAM
- Fingerprint scanner
- It will cost $499 to start and will come in Champagne gold and gunmetal gray
- It will be available online and at select Lowe's hardware stores
Ahead, check out photos of the phone as well as a video of how Tango works. Trust us - this technology is the future of smartphones.
5 Tips to Help You Stay Fit While Recovering From an Injury
The following post was originally featured on Eat Drink and Be Skinny and written by a contributor to Teresa Howes, who is part of POPSUGAR Select Fitness.
Allow me to introduce you to Emily Torres, a former state-ranked runner turned endurance athlete. She is also a sassy social media expert and the blogger behind the Post Grad Files. She's the youngest voice on Eat. Drink & be Skinny, bringing energy, insight, and a unique and thoughtful millennial perspective. Emily and I actually have quite a few mutual friends from our local workout group in San Diego. Her post today is heartbreaking (speaking as a gal who missed the Boston Marathon in 2012 due to a stress fracture) and inspiring. Yes, injuries do suck. But we do come back, and faster stronger days can still be ahead of you if you take time to maximize your recovery. Here are Emily's five tips to help you do that. Enjoy!
For the last 10 years of my life, I've defined myself as a runner . . . and was obsessed with the sport. So, come December, when a surgeon diagnosed my excruciating hip pain as a femoral neck fracture (simply, a crack in my hip joint), I was devastated to say the least. I gave up my goal of Boston qualifying at the Los Angeles Marathon with just seven remaining weeks of training and instead, took up crutches for four months while my fracture healed.
Yes, the first few weeks, I inevitably sulked around.
During these first few weeks, though, I also became concerned about how I was going to remain in decent shape without the ability to use the lower half of my body. Bitterness transitioned into a sense of determination to figure out how I could stay healthy and fit.
While every injury is different than the next - and definitely not all concentrated in the lower body - I wanted to provide people with a beginner's guide to staying fit while injured . . . and I promise, it does get better.
1. Focus on Strength Training and Set Specific Goals
Concentrate on areas you can work on without any pain - for me, abs and arms. Set specific goals to maintain this commitment. For example, try to hit a specific amount of push-ups or pull-ups! Strength training pays off post-injury by maintaining a level of endurance and helping your running form.
2. Stretch It Out
I suggest meeting with either a physical therapist or yoga instructor to safely decide what you can stretch and what you can't. Stretching will help your sore shoulders and arms if you are on crutches and will keep your mind and body refreshed and sharp. Similar to strength training, stretching will positively impact your running form when you're back on your feet.
3. Make Sure to Eat - But, Eat Well
This was a shocker for me, but, injuries cause you to burn more calories than an average person. Your body is using energy to heal itself - and crutches are a cardio and strength workout in themselves. Up your calorie intake to fuel your recovery - but make sure it's valuable calories. Stick to foods like leafy greens, salmon, yogurt, and sweet potatoes, which have an optimal amount of minerals and nutrients to drive bone strength and physical healing. Toss in Vitamin C and Vitamin D supplements to fuel recovery and strength too.
4. Sleep!
Use your extra downtime to sleep. Sleeping a proper amount (I'm personally an eight to 10 hours/night girl) curbs cravings, prevents fat gain, and ensures you are more energetic and healthy.
5. Take Your Time
Yes, definitely strength train and stretch, but realize when you are uncomfortable and stop. Realizing when you need to take a break or slow down your pace prevents any further injury and ultimately keeps your body fit and back on the road to health.
Have you suffered an injury that took you off your plan? How did you survive?
Healthy Homemade Bars Make a Perfect Post-Workout Snack on the Go
While we love our Clif and Nature Valley bars for on-the-go and post-workout snacking, it's also so nice to make something yourself (and use whole, fresh ingredients). If you're heading out to go backpacking, hiking, camping, or maybe just on a road trip, don't just snack - snack smart! And make some of these before you head out.
Whether you're a granola bar gal or you need a bit of pre-workout protein, we've got a range of healthy recipes for you (including some copycats of our favorite brands!), with everything from chocolate to peanut butter to fruit and oats. Happy (healthy) snacking!
This Is What It Takes For a Woman to Qualify For the Olympics (Twice)
So, what does it actually take to qualify for the Olympics? US Olympic swimmer Cammile Adams is headed to the 2016 trials now and has a lot to say about the matter. From her perspective, it takes hours upon hours of well-planned training, a protein-heavy diet, tons of sleep, some country music, a lot of coffee, and a little chocolate.
We chatted with the 24-year-old athlete, as she's just begun tapering her superintense training schedule in preparation for the Rio trials. Here's what her program has looked like - training, nutrition, and stress management.
Training
Cammile has had a crazy schedule for her training - she referred to herself as an "OCD planner" and has her week planned out down to the hour. She's swimming every day, and three of those days, she doubles up. Three times each week she's also lifting at the gym, and when she's not lifting, she's getting a little cardio in.
Here's a look at a day in the life of Cammile.
- 7 a.m.: Rise and shine! Cammile wakes up early, but "not as early as the college athletes." This is a good thing, because as you'll learn, she loves sleep.
- 7:30 a.m.: Breakfast. Cammile eats a bowl of cereal and Greek yogurt with Blue Diamond almonds for a protein-packed punch. She also doesn't leave the house without a little caffeine. "I don't get far without a cup of coffee," she told us.
- 9:30 a.m.: Stretch it out. Cammile said that she and her teammates have a 30-minute "activate" session in which they "get sweaty" before they jump in the pool.
- 10 a.m.: Swimming time! She's in the pool practicing for two or two and a half hours.
- 12 p.m.: Breakfast, round two. After her first workout, she heads home for some more food and rest. This second breakfast is typically eggs, as she knows the golden rule of workout recovery: getting enough protein!
- 12:30 p.m.: Naptime. Cammile always takes a two-hour nap, which significantly aids in her recovery between her intense workouts.
- 2:30 p.m.: Lunch! Eating again to keep her body fueled, she makes a small meal to keep the energy up for her next workout. "Typically a sandwich or a piece of fruit," she said. "I'm big on fruits and vegetables."
- 3 p.m.: Another workout. For an hour and a half, Cammile hits the gym for some weightlifting and strength training. On days when she's not lifting, she loves riding a stationary bike for some cycling cardio.
- 4:30 p.m.: Back in the pool. For yet another two hours, she's back in the water, training away.
- 6:30 p.m.: Post-workout snack. "I try to never be hungry," she told us. "I'll have a Powerbar or a small bag of almonds." This helps hold her over (and promote recovery) while she cooks her last meal of the day.
- 6:45 p.m.: Cooking and eating dinner. Not only does this woman have a packed day of working her butt off in the pool and gym, but she takes time to make her own healthy meals at home. "I make lean proteins like chicken and fish, lots of vegetables of some sort, and I have a salad almost every night; I love putting fruit in my salad." She's good on her time management, too, and typically is done with cooking and eating by 7:30. "I've kind of nailed down how to cook quickly, which is great, because I'm usually so exhausted."
- 7:30 p.m.: Netflix and recover. Seriously though. Cammile hits the hay but unwinds by "watching Netflix or reading." She takes time to recover using a NormaTec device or by taking an Epsom salts bath.
- 10 p.m.: Zzz's. She always makes sure to get nine hours of sleep, which means a relatively early bedtime. The sleep, she said, is an essential part of making sure she has the energy and stamina to train as long as she does. We're guessing this also gives her ample time to dream of Olympic gold.
Total workout time: Six hours per day.
Nutrition
Eating the right foods is crucial to ensuring Cammile can train efficiently (and often) and also to keeping lean and light in the pool. Here are her key tips.
- Protein, protein, protein. As noted in her schedule, Cammile is consistent with her protein intake throughout the day and eats eggs, almonds, Greek yogurt, and lean animal proteins like fish and chicken.
- Small, frequent meals. Two breakfasts, one lunch, a post-workout snack, and dinner make up the five meals that she eats throughout the day to keep her body fueled on good nutrients. As mentioned, she makes sure to "never be hungry."
- Know what goes in your body. Despite her packed schedule, the Olympian cooks and prepares her own food and relies heavily on natural, whole ingredients.
- Chocolate milk. Cammile also emphasized that she drinks a lot of chocolate milk - this isn't the first time we've heard athletes and dietitians saying it's the ultimate recovery snack.
Recovery and Stress Management
As you might expect, gearing up for the Olympic trials comes with an incredible amount of pressure, both internal and external. We talked to Cammile about what she does to balance everything and stay sane. The key? Proper recovery, me time, and a bit of healthy indulgences.
- Sleep. Lack of sleep leads to increased stress. Cammile takes time for her naps and her nine hours of sleep at night not only to ensure proper recovery, but also to take care of her mind.
- Relaxation. In addition to being imperative recovery tools, the Epsom salts baths and massages Cammile gets allow her to unwind and decompress. She also takes plenty of time to watch her favorite shows on Netflix and read before bedtime. These elements of personal care keep the stress mitigated.
- Personal time. Even working out can be a way to let go of pressure and stress. Cammile's favorite bit of me time is solo cycling on a stationary bike in the gym. "I get there early, and usually there's no one there, so I can have some time to myself," she told us.
- Pump up the jams. Music is an excellent way to relieve stress - fellow US Olympian Simone Biles also told us that music was a key de-stresser for her. Cammile has a solid country music playlist that she listens to on and off the bike. Some of her favorite songs right now: "XO" by Kelsea Ballerini, "Heartbeat" by Chris Young, "Fight Like a Girl" by Kalie Shorr, and "Noise" by Kenny Chesney.
- Chocolate. Cammile's favorite indulgence happens to be a pretty healthy one. "I'm a big chocolate person, so there's always a good amount of chocolate around the house," she confessed. In line with the benefits of chocolate milk, chocolate on its own has magnesium, which is known to soothe muscle cramps. Beyond its medicinal benefits, it's just a downright comfort food and yet another way for Cammile to balance her insanely intense workouts with a little bit of a reward.
It's so far from easy, but she is making this whole Olympic life look effortless. Stay tuned and watch Cammile as the swimming trials begin on June 26. We're rooting for you, Cammile!
The Habit That Will Help You Lose the Extra Weight
Feel like you've got a little extra padding to deal with? The health experts at Harvard have an answer for you to help you shed the weight: keep your glycemic index (GI) chart handy.
In the December issue of Harvard Health Review, researchers note that it's not fat that you should be worried about if you are watching your weight - it's refined carbs. Recent studies have shown that refined carbs and simple sugars may be worse for your heart than saturated fats and that sticking to a low-carb, high-protein diet is the key to weight-loss success. But since we can't live off BBQ meats alone, here's a simple solution: when faced with carb choices, go with low-GI foods, which slow down the rate that glucose (sugar) gets introduced into your body. High-GI foods, in contrast, cause a spike in your blood sugar as well as insulin, causing you to crave more sugary foods when your glucose levels drop.
Related: 5 Ways to Think Yourself Skinny: The Harvard Study That'll Shock You
The GI index ranks foods on a zero to 100 scale; in general, a GI of 1 to 55 is low, 56 to 69 is medium, and 70 to 100 is high - you should limit these high-ranking foods in your diet. If you know your GI values, you'll know that you need to avoid white rice, white flour, and packaged cereals, and choose whole grains, whole fruits, and other complex carbs instead. You can also choose foods that are low on the glycemic load scale, which measures the blood-sugar-raising power of that food. A glycemic load of 10 or less is low, 11 to 19 is medium, and 20 or more is high.
Related: Study: People Who Eat More of These Foods Lose the Most Weight
Following the glycemic index isn't a new concept, but it's a useful way to keep your eating habits in check when on the go. Knowing your numbers is a quick way to help ensure that you're making smarter choices whether you're at a party or just looking to get back on track. Check out a handy GI chart of a few foods below, and check out a list of GI and glycemic load values of 100 common foods here.
| Food | Glycemic index | Glycemic load per serving |
|---|---|---|
| Apple | 39 | 6 |
| Baguette, white, plain | 95 | 15 |
| Banana, ripe | 62 | 16 |
| Brown rice | 50 | 16 |
| Carrots | 35 | 2 |
| Dates, dried | 42 | 18 |
| Cranberry juice cocktail | 68 | 24 |
| Graham crackers | 74 | 14 |
| Grapefruit | 25 | 3 |
| Green peas | 51 | 4 |
| Ice cream | 57 | 6 |
| Instant oatmeal | 83 | 30 |
| Milk, full fat | 41 | 5 |
| Milk, skim | 32 | 4 |
| Orange | 40 | 4 |
| Orange juice, unsweetened | 50 | 12 |
| Parsnips | 52 | 4 |
| Potato, russet, baked | 111 | 33 |
| Potato, white, boiled | 82 | 21 |
| Quinoa | 53 | 13 |
| Spaghetti, white, boiled | 46 | 22 |
| Spaghetti, wholemeal, boiled | 42 | 17 |
| Sponge cake, plain | 46 | 17 |
| Shortbread | 64 | 10 |
| Sweet potato, average | 70 | 22 |
| White rice | 89 | 43 |
| White basmati rice, quick-cooking | 67 | 28 |
| Whole-wheat bread | 71 | 9 |
| Yam | 54 | 20 |
T. Rex + American Ninja Warrior = The Most Impressive Video You'll See All Day
If you loved watching Wonder Woman compete on American Ninja Warrior, then feast your eyes on this T. rex and his amazing skills of strength and agility. Watch as he leaps, hangs, swings, climbs, and totally dominates this extreme obstacle course. The real question is, does he make it to the end?
Stay Full All Morning Long With These 52 Breakfast Recipes
A healthy day should always include a good-for-you breakfast. It boosts metabolism, fuels you through the morning, and inspires an all-around healthy lifestyle. This year we cooked up a lot of healthy breakfast recipes - both sweet and savory for long brunches and those times we found ourselves rushing out the door. Take a look at some of our favorites that will keep you full well beyond the end of Winter.
- Additional reporting by Lisette Mejia and Aemilia Madden
Wilmer Valderrama Has a New Job - and It's Super Secretive
Maybe you've seen Wilmer Valderrama in his guest role as Kyle Diaz on Grey's Anatomy, but the actor, who recently split from his longtime love Demi Lovato, is officially making a full-time return to TV - on season 14 of NCIS.
On the show, Wilmer will play an agent returning from years on a deep undercover assignment. Sounds super interesting, right? According to executive producer Gary Glasberg, the thrilling role is going to afford Wilmer the opportunity to "flex his dramatic, physical, and comedic talents." We seriously can't wait to see his character's storyline play out! If you can't either, celebrate the star's exciting career move and take a scroll through his sexiest pictures ever.
Did Bella Thorne Just Debut a New Shade of Red Hair on the Red Carpet?
From her signature amber hue to her purple wig at Coachella, Bella Thorne's hair keeps getting better and better. The former Disney star just revealed what looks to be a new hair color change on the red carpet - and it's gorgeous!
Going against the typical lighter-in-the-Summer move, Bella's hair appears to be a darker, richer shade of red all over with subtle hints of her previous honey strands acting as highlights throughout. The result? A chic, mature, and subtly edgy auburn look that beautifully flatters her fair skin. Read on to admire more pictures of Bella's beauty, and then take a scroll through her enviable style evolution.
Dascha Polanco's Trendy Hairstyle at the OINTB Premiere Is One You Can Rock, Too
Dascha Polanco didn't hold back on the red carpet at the season four premiere of Orange Is the New Black. The actress, who plays Dayanara Diaz on the hit Netflix show, wore one of the trendiest hairstyles around: the gold leaf look. Her hairstylist, Cynthia Alvarez, partnered with Dove to craft the sleek pulled-back style with hints of gold - and it's actually super easy to re-create at home. If you need more convincing, read on to discover exactly how simple.
Cynthia started by applying the Regenerative Nourishment Serum in Oil ($6) to Dascha's wet strands from the roots all the way to the ends to create maximum shine, while simultaneously taming pesky frizz. She then went in with her hair dryer, working with small sections at a time until fully dry before going over the bottom portions with a flat iron. Getting into the updo, Cynthia aligned Dascha's deep side part with her brow arch for a superflattering effect, pulling the hair back into a low ponytail, securing it, and wrapping a piece of hair around the base.
For the trendy effect, Cynthia applied a small amount of gel where she planned to apply gold foil (at the part and on the base of the ponytail). Using a bobby pin like tongs, she grabbed small pieces of foil and began the application process, choosing wisely where she wanted to place them for optimal leafy-ness. Once finished, she set the entire look with a generous spritz of Style + Care Flexible Hold Hairspray ($5). And that's it! All Dascha needed to do is work it, and oh did she do that! Keep scrolling for more pictures.
Beauty Poll Proves Millennials Love Contouring, Hate Washing Their Hair
One of our favorite pastimes is observing as strangers apply makeup during our commutes. Why? It's an opportunity to see what products our peers are loving and using - and to add new items to our beauty shopping lists. Now Influenster, a beauty product discovery and review platform, is offering us even more insight to millennial behavior when it comes to hair and makeup.
Influenster interviewed over 5,000 millennial American women on their beauty habits and put together this infographic of their findings. We've long known that millennials shirk traditional trends, but even we were surprised by some of the survey results. Did you know that over one third of gals ages 18-34 only wash their hair every three days or more? No wonder dry shampoo is so popular with our generation! And as much as women complain about the contouring trend, 51 percent of those polled by Influenster admitted to trying it out and liking their sculpted look.
Other findings were less shocking. MAC Cosmetics, NYX Cosmetics, and Kat Von D were celebrated as the most beloved lipstick brands, while CoverGirl, Maybelline, and Too Faced were celebrated for their mascaras. Considering that those are some of our favorite companies in those categories, we weren't too stunned by this news. Read on to see the rest of Influenster's poll results - how do you measure up?
Graffiti Hair Is the Most Artistic Take on the Rainbow Trend Yet
We never cease to be amazed by the innovation when it comes to colorists and their rainbow hair creations. Glittery undercut tattoos and vibrant, hidden roots are just a few examples of the clever, crafty coifs that stylists have come up with, but most recently, we're impressed by Janine Ker of Salon Aguayo's stenciled styles.
We first spotted Ker's work in January, when we showcased her in a story about inspiring beauty-based Instagram accounts. For her stencil work, the mane maven seems to first sketch out a design then bring it to life on her clients' heads. She's created everything from polka dots to lotus blossoms on hair, but we're particularly impressed by the garden of flowers she imprinted into one woman's strands.
The best part? The color is temporary! Ker shared that she's used Joico InstaTint Temporary Color Shimmer Spray ($10) to spray festive flair onto hair. Getting a cool new look is as easy as designing graffiti art. Read on and see her mesmerizing work for yourself!
How to Master a 10-Step Korean Skin Care Routine in Under 15 Minutes
When I introduced the Korean 10-step skin care routine for the very first time in 2014, the reaction was unexpectedly positive. I say "unexpectedly" because, sure, I was obsessed with the results I got from a multistep regimen, but I wasn't sure if others would be as into it as I was (thankfully, they were).
Since then, a lot's changed for me and my face. My skin care needs are different (hello, 30s and hormonal acne!), and a whole slew of new products have come on the market. Naturally, my skin care routine has changed too. Here's an updated, two-years-in take on my own Korean 10-step routine.
The Scary Connection Between Your Feet and Skin Cancer
Using sunscreen is one of the most effective ways to defend your body against harmful UVs, but turns out, skin cancer could be lurking in places you wouldn't even think to apply SPF. Researchers say melanoma can be found on the soles of the feet due to damage from walking or running.
How can you get skin cancer on a place that rarely sees the sun? "Our clinical observation suggests that mechanical stress - such as plantar pressure and shear stress - is involved in the development of melanoma on the sole," senior researcher Dr. Ryuhei Okuyama of Shinshu University School of Medicine in Matsumoto, Japan, told Health Day. "Plantar" areas include places that receive the most pressure like the heel, ball of the foot, and side foot arch.
Although rare (especially under the feet), melanoma can be a deadly form of cancer, and most patients with it on their soles discover it in its advanced stages. According to the study, the average age of those with this rare cancer was 73.5 years.
Consider adding a sole check to your routine screening, and look for any signs of melanoma such as moles, unusual coloration, or any other irregularities that change in size and shape.
I'm a Family Psychologist and These Are the 20 Most Common Parenting Mistakes I See
Most parents try to do what's best for their children. What happens when we don't even realize our behavior is harmful? Our friends at Fatherly share with us 20 common partenting mistakes.
What are some common mistakes parents make that could actually hurt their children's mental and physical health in the long term?
I have seen so many good intentions go horribly wrong over the years that can result in self-harm, suicide and, in extreme cases, even murder. Here are some of the most common mistakes that can be really harmful to kids.
1. Giving Them Too Many Choices
Many parents think children always should have endless choices, when the reality is kids can be overwhelmed if they're always given so many options.
2. Praising Them For Everything They Do
It's very common now to see kids who are almost junkies for praise. They won't do anything unless there is a payoff for them.
3. Trying to Make the Child Happy
Their job is to learn to make themselves happy, and you can never force a child to be happy.
4. Overindulging Them
They will almost always end up believing acquisitions lead to happiness. This sets up chasing the never-satisfying carrots, and can result in addictions and compulsions.
5. Keeping Them Too Busy
Most commonly with sports. Many parents wrongly believe "activities" will keep their kid out of trouble, but often times this will lead to the child being burned out or even becoming a bully.
6. Thinking Smart Will Save Them
It can be tempting for parents to promote smart as the end-all-be-all. Yet this can lead to a child becoming arrogant, thinking everyone else is stupid or secretly believing that they have to put on an act and are a fraud. As a result, nobody likes them.
7. Thinking a Strict Religion Will Give Them Perfect Values and Save Them
The first time they see hypocrisy in their parents or the touted beloved leaders, the house of cards start to fall.
8. Withholding Common Information About Important Topics - Like Sex
Many parents are terrified of talking about sex, and believe avoiding discussing it with their children will save them. But I've seen 13-year-old girls get pregnant, sometimes just to flaunt it at their parents.
9. Being Hyper-Critical of the Child's Mistakes
It can be easy to assume intense scrutiny promotes success and makes kids better. But kids raised this way are driven to perfection in everything from looks, likability, sports, smarts, or you name it. When a mistake happens, they are worthless as a human being and start getting so angry that in some cases they will resort to self-harm even to the point of suicide.
10. Using Shame, Shunning, or Threats
Never imply that there is a chance you might not love your child due to their actions, as some parents do so in order to get their kids to achieve compliance. It is a short term gain with abandonment lurking in the shadows. Then the child doesn't care either.
11. Making Kids Do Things Inappropriate For Their Age
I have 3 patients right now who, by age 4, were having to feed themselves and/or had to be in charge of a sibling also. I've seen many who didn't have children of their own because as they all said; "I raised my family."
12. Not Limiting Screen Time
Whether it's TV, video, games, phone or texting. I know a family where the mom and teenage son text each other constantly and no one else can get into their relationship link.
13. Not Letting Kids Get Bored
Some parents think children are supposed to be stimulated at all times and it's their job to avoid boredom. Then kids don't learn to be creative and find the way out of boredom in themselves.
14. Protecting Kids From Their Own Consequences and Loss
I see parents with good intentions get their kids everything, from a simple toy to buying them out of legal trouble, and suddenly are surprised when the child respects nothing. All of us need to learn losing is just another way to gain wisdom and experience about what not to do.
15. Not Letting Kids Play Dangerously
The Forest Kindergarten schools have shown the children get sick less, are more well adjusted and also get along better than their regulated indoor peers.
16. Not Debriefing Kids at Bed Time
"What happened today?" Children sleep better and feel loved when the parent shows an interest in what happened that was significant to them in their own lives.
17. Not Reading to Very Young Children
Reading requires the child to be still, be quiet, and use their imagination. All the things videos don't. It prepares them for listening in school and being able to use their imagination for creativity and alternatives as a resource.
18. Pulling Pacifiers Too Soon
Parents know the pacifier is an outward symbol of insecurity, so they tend to take it away as soon as they can, instead of getting the child secure where it would drop-out naturally. I have adult patients who secretly suck their thumbs.
19. Not Regulating Food
And especially inquiring: "Are you full?" When this happens, typically your kid will load the plate again. That is an old survival program from our heritage as scarcity, when food was not available. Kids then chase a full-filled sensation, not understanding each time you fill yourself, your stomach adapts to that as normal and expands.
20. Spanking Children Older Than 5
Parents think it will teach them to be good, but using corporal punishment never works as well as love. I see all kinds of patients where the concept of 'Spare the rod - spoil the child' was anything but. No spoiling, just oppositional, angry, bullying, deceiving, fearful or performing automatons.
Author Mike Leary is a psychologist who primarily deals with relationships and parenting.
9 Ways Having Kids Is Like Living in a College Dorm
Ah, college. What a time to be alive. Maybe in your younger days living in a college dorm with loud and messy students didn't seem like such a big deal, but now that you've had kids, you may be realizing that there are quite a few similarities between raising children and living in a college building (that you totally didn't sign up for). But this time around, those "neighbors" don't go home for the holidays and aren't sticking around for just four years.
Read through for nine ways having kids is like living back in your college dorm.
6 Reasons It's Amazing to Be the Parent of a Geeky Kid
While some might consider calling a child a "geek" a derogatory term or wince at the thought of their child being referred to as a nerd, Valya Dudycz Lupescu knows the truth: it's something to be proud of.
The mom and coauthor of Geek Parenting, understands that the meaning of the word has changed over the last few decades as geek culture has become more mainstream. Her coauthor, Stephen Segal, defines being a geek as "someone who is a brainy enthusiast," and raising this type of child has many benefits that outweigh the dated stereotypes. Lupescu spoke with POPSUGAR to share her perspective on geek parenting and shed some light on the unexpected benefits that come along with it. Check out the perks of raising a geeky child that should be celebrated.
The Disney Dresses This Dad Designs For His Daughter Are WAY Better Than the Fairy Tales'
Before taking a family trip to Disney World, Lili asked her dad if he could make her a special dress to wear at the park. Luckily for the 6-year-old, her dad, Nephi Garcia, is a fashion designer and has since created magical costumes for her to wear that are better than anything she could've imagined.
For his first dress, Nephi used old fabric scraps to great a fairy godmother dress from Cinderella and later progressed to imaginative transformation dresses. Within a matter of seconds, Lili - dressed as Cinderella or Belle - can go from rags to riches with one excited twirl. Some of her Cinderella dresses even come complete with friendly birds fluttering with the flowing material.
It takes Nephi around six hours to create a kids' dress and each custom order for a child's costume starts at $600. "I hate repeating designs, so I always try to vary each dress so that they're unique," he told BuzzFeed.
Although his dream is to design for Broadway shows or live-action movies, Nephi plans to continue creating costumes for little ones (and adults!) to enjoy - and his inspiration starts at home. "My daughter really wants me to make a frog costume that turns into a Tiana ballgown. And my wife suggested that I make a Princess Aurora dress that starts with her peasant dress, transforms into her pink dress, and then transforms into her blue dress," Nephi added. "But I will never give up making pieces for people who are not in the industry - I like to give them quality outfits that they can't get anywhere else."
This Sentimental Video Will Talk You Off the Ledge When You Fight With Your Kids
"Deep inside we all know . . . when we hold out to win against our children, someone always loses."
That's the message behind a sentimental video about one mom's struggle to know just how to handle the latest in a series of fights with her adolescent son. The 80-second clip - which has been viewed more than 30 million times - is from the perspective of a parent who, after another argument with her kid, walked into his room to find it a complete mess. What should she do?
Most would advise her to leave it as is, force her kid to clean it as soon as he gets home from school, and punish him until it sinks in.
This mom, however, did the opposite.
"It became clear that I had to do the last thing I really wanted to: forgive him," she states in the video. "I entered his room and looked at the mess. I sighed and did the only thing I could do. I served my child."
Watch the video, and tell us: would you do what this mom did?
9 Stars Who've Braved the Deep, Strange World of Tumblr
As time goes on, more and more celebrities continue to flood the complex world of social media. Hundreds of stars are on Instagram, and celebs are going crazy for Snapchat as well. One platform that most stars shy away from, though, is Tumblr. That's because it's kind of a enigmatic network - it's often more about aggregating content from the hundreds of thousands of other accounts out there than pushing your own stuff. Even so, a small and mighty few stars have wandered into the Tumblr void, giving us even more insight into their fascinating private lives.
It Turns Out Malia and Sasha Obama Are Ridiculously Good at Accessorizing
Whenever the Obamas step out together, we start to feel inspired. Not only to become leaders and possibly call our dads, but also when it comes to fashion. One look at whatever Michelle, Malia, and Sasha are wearing, and it's all too clear: this is one stylish family, and it's time to start taking notes.
Just take a look at the ladies - and the president, of course - walking the White House lawn as they gear up to visit the US National Parks. They're dressed in their Summer best, from layered looks to sundresses, and it's clear the girls aren't afraid to rock bright colors and bold patterns just like their mom. Plus, those extra details also deserve a shout-out: both Sasha and Malia wore cute black sandals and backpacks, and Sasha even dared to mix prints.
Look through for a bit of weekend outfit inspiration. Then, see how Malia is basically morphing into Michelle.
A Full Rundown of Taylor Swift's Hollywood Dating History
We imagine that one of the benefits of being a massively successful pop star is that instead of having to agree to go on an awkward date with Ted from Accounting, you have a whole buffet of Hollywood's hottest bachelors at your disposal. If anyone is a good example of this, it's Taylor Swift. The "New Romantics" singer has been linked to musicians and movie stars alike and has a penchant for memorializing her fallen relationships in song. From Jake Gyllenhaal to John Mayer, see every heartthrob who has been lucky enough to romance Taylor!
20 Stylish Watches That Will Look Just as Good on Dad as They Will on You
Father's Day is fast approaching, and one of the most classic gifts you can give is a watch. It's a great idea - dudes collect timepieces like you collect shoes. But we have an even greater idea: why not shop for yourself while you're browsing for the stylish dad in your life? All of the watches below are versatile, some featuring leather bands and others gold or metal, and they'd look just as good on your wrist as they would on a guy's. In fact, you might even find yourself purchasing two of the same accessory when you check out. If the designs below don't speak to you, these brands make women's styles that retail at similar price points, so you too can get your fill. Just scroll to get started.
Nick Jonas and Demi Lovato Just Made NYC Twice as Nice
On Friday, Nick Jonas and Demi Lovato appeared in NYC for an epic visit to Good Morning America. The two posed for photos before Demi took the stage to sing her hit song "Confident" on the Summer stage. As you might know, the duo is just days away from the kickoff of their joint North America tour, so this is really just a sneak peek of all the excitement to come. We have a feeling their travels will add plenty to Nick and Demi's long list of cute moments together.
21 Breathtaking Wedding Gowns Worn by Real-Life Princesses
There's a reason so many brides talk about their "princess moment" - there is just something so elegant about a royal wedding. While Kate Middleton and Princess Diana have forever captured our hearts, there are many other princesses - and gowns - that are nothing short of grand.
From the lust-worthy designers like Elie Saab and Armani to 25-foot lace trains, these wedding dresses are beautiful enough to make your heart stop. And while your Prince Charming may not come with an actual title, there's nothing wrong with dreaming, right? So read on and prepare to get swept away by what may be the most beautiful wedding gowns you will ever see.
Who Are Your Favorite Stars of the Year? Vote For Them All in Our POPSUGAR 100 Game!
It's time again for our annual POPSUGAR 100! We're gearing up to unveil our list of the year's hottest celebrities, from movie and TV stars to musicians and public figures. Past POPSUGAR 100 winners have included huge stars like Taylor Swift, Johnny Depp, Jennifer Lawrence, and Angelina Jolie - and this year, we're doing a little something different to collect your votes! Like Tinder, just swipe right to cast a vote for your favorite celebrities, or swipe left to move on to the next person. You can vote for as many celebrities as you want, and the stars who collect the most votes will be featured in our POPSUGAR 100 list.
Be sure to check back when we announce the winner, and happy voting!
Nick Jonas Just Described the Perfect Summer Date, Right Down to Your Sexy Outfit
There's always a lot of speculation on who Nick Jonas is dating: Kate Hudson? Lily Collins? A mystery woman we don't yet know? But if you ever get the chance to chill with the Last Year Was Complicated singer, you might want to break out your trustiest Summer staple. It turns out, a Summer dress is what he finds to be sexiest on a woman this time of year.
"I'm kind of a sucker for a Summer dress," he told us when we met up with him at the Altec Lansing x Nick Jonas collaboration event, where he was celebrating the launch of his new headphones. "It's like, a thing. It's hot outside, a glass of Rosé possibly, a Summer dress. It's great. Big fan of those."
Summer dress, Rosé - sounds like the perfect date to us! But what about the guys? Read on for Nick's opinion on shorts, closet staples, and uniform dressing. Then, check out his steamy music video with Shay Mitchell.
Eva Mendes Looks Stunning During Her First Appearance Since Giving Birth to Her Second Child
Eva Mendes is glowing! Nearly two months after giving birth to her second child, daughter Amada, with longtime boyfriend Ryan Gosling, the actress stepped out to attend an event for her budget beauty brand, Circa Beauty, at the London West Hollywood in Beverly Hills. Eva, 42, who stunned in a floral-print dress, was all smiles as she mingled with guests and posed with fans in a cute photo booth. One woman took to Instagram to share her sweet snap with Eva, writing that she is a "beautiful, humble and funny woman." Eva and Ryan are also parents to daughter Esmeralda, who will turn 2 in September. Keep reading to see more of her appearance, then check out Ryan's cutest quotes on fatherhood.
20 Bold Kate Middleton Outfits That Probably Weren't Queen Approved
Based on her recent track record, it may be hard to believe Kate ever donned something that could raise eyebrows, but every once in a while we've caught her ditching her sophisticated brand of dressing for something a little more casual. From outings in lazy-day hoodies to laid-back blue jeans, we love seeing proof that sometimes Kate can mix it up.
While we may love Kate's foray into casualwear, we have a feeling the Queen wouldn't approve of these not-so-princessy pieces. Just try to imagine Queen Elizabeth donning the same sporty separates, sneakers, or funky hats - we all know, it just wouldn't happen. So while we're under the impression that it's basically impossible for Kate to wear a bad outfit, it's fun to imagine how the royals really felt when they saw these, ahem, nontraditional styles.
Even more Kate Middleton style coverage:
The Swimsuit Style You'll Be Seeing Shay Mitchell in All Summer
It's no secret that Shay Mitchell is fond of traveling. The Pretty Little Liars star is constantly uploading photos of her envy-inducing vacations and dishing on her adventures in her YouTube series, Shaycation, which has over one million subscribers.
Now, Shay is gearing up for the Summer travel season by sharing her go-to swimsuit style, which may not come as a total surprise after peeking at some of her steamy Instagram snaps. "I'm a huge fan of one-pieces . . . I love them," she told us. "I love bright colors, and there are so many amazing options to choose from as far as swim is concerned."
Keep scrolling to look back at some of her best swimwear moments, then shop the looks.
The 300-Calorie-Burning Walking-Jogging Workout
If you're just starting a workout routine, doing gazelle-being-chased-by-a-lion sprinting intervals will be just as painful as they sound. Ease into it by doing a brisk walking workout that includes short and slow jogging intervals. This lower-impact workout is not only great if you're a beginner, but those expecting or getting over an injury - or even runners who want to take it easy one day a week - will also love this plan.
This 60-minute workout alternates between walking briskly and jogging slowly, and you'll burn just over 300 calories.
Total calories burned: 306
Calculations are based on a 130-pound woman
*RPE = Rate of Perceived Exertion
Click here for a photo-free printable version of this workout to take to the gym. If this workout is too easy or too hard, just adjust the speed to fit your level. If you prefer running outside, then use the RPE column to determine how fast you should be going.
5 Tips to Help You Stay Fit While Recovering From an Injury
The following post was originally featured on Eat Drink and Be Skinny and written by a contributor to Teresa Howes, who is part of POPSUGAR Select Fitness.
Allow me to introduce you to Emily Torres, a former state-ranked runner turned endurance athlete. She is also a sassy social media expert and the blogger behind the Post Grad Files. She's the youngest voice on Eat. Drink & be Skinny, bringing energy, insight, and a unique and thoughtful millennial perspective. Emily and I actually have quite a few mutual friends from our local workout group in San Diego. Her post today is heartbreaking (speaking as a gal who missed the Boston Marathon in 2012 due to a stress fracture) and inspiring. Yes, injuries do suck. But we do come back, and faster stronger days can still be ahead of you if you take time to maximize your recovery. Here are Emily's five tips to help you do that. Enjoy!
For the last 10 years of my life, I've defined myself as a runner . . . and was obsessed with the sport. So, come December, when a surgeon diagnosed my excruciating hip pain as a femoral neck fracture (simply, a crack in my hip joint), I was devastated to say the least. I gave up my goal of Boston qualifying at the Los Angeles Marathon with just seven remaining weeks of training and instead, took up crutches for four months while my fracture healed.
Yes, the first few weeks, I inevitably sulked around.
During these first few weeks, though, I also became concerned about how I was going to remain in decent shape without the ability to use the lower half of my body. Bitterness transitioned into a sense of determination to figure out how I could stay healthy and fit.
While every injury is different than the next - and definitely not all concentrated in the lower body - I wanted to provide people with a beginner's guide to staying fit while injured . . . and I promise, it does get better.
1. Focus on Strength Training and Set Specific Goals
Concentrate on areas you can work on without any pain - for me, abs and arms. Set specific goals to maintain this commitment. For example, try to hit a specific amount of push-ups or pull-ups! Strength training pays off post-injury by maintaining a level of endurance and helping your running form.
2. Stretch It Out
I suggest meeting with either a physical therapist or yoga instructor to safely decide what you can stretch and what you can't. Stretching will help your sore shoulders and arms if you are on crutches and will keep your mind and body refreshed and sharp. Similar to strength training, stretching will positively impact your running form when you're back on your feet.
3. Make Sure to Eat - But, Eat Well
This was a shocker for me, but, injuries cause you to burn more calories than an average person. Your body is using energy to heal itself - and crutches are a cardio and strength workout in themselves. Up your calorie intake to fuel your recovery - but make sure it's valuable calories. Stick to foods like leafy greens, salmon, yogurt, and sweet potatoes, which have an optimal amount of minerals and nutrients to drive bone strength and physical healing. Toss in Vitamin C and Vitamin D supplements to fuel recovery and strength too.
4. Sleep!
Use your extra downtime to sleep. Sleeping a proper amount (I'm personally an eight to 10 hours/night girl) curbs cravings, prevents fat gain, and ensures you are more energetic and healthy.
5. Take Your Time
Yes, definitely strength train and stretch, but realize when you are uncomfortable and stop. Realizing when you need to take a break or slow down your pace prevents any further injury and ultimately keeps your body fit and back on the road to health.
Have you suffered an injury that took you off your plan? How did you survive?
Healthy Homemade Bars Make a Perfect Post-Workout Snack on the Go
While we love our Clif and Nature Valley bars for on-the-go and post-workout snacking, it's also so nice to make something yourself (and use whole, fresh ingredients). If you're heading out to go backpacking, hiking, camping, or maybe just on a road trip, don't just snack - snack smart! And make some of these before you head out.
Whether you're a granola bar gal or you need a bit of pre-workout protein, we've got a range of healthy recipes for you (including some copycats of our favorite brands!), with everything from chocolate to peanut butter to fruit and oats. Happy (healthy) snacking!
This Is What It Takes For a Woman to Qualify For the Olympics (Twice)
So, what does it actually take to qualify for the Olympics? US Olympic swimmer Cammile Adams is headed to the 2016 trials now and has a lot to say about the matter. From her perspective, it takes hours upon hours of well-planned training, a protein-heavy diet, tons of sleep, some country music, a lot of coffee, and a little chocolate.
We chatted with the 24-year-old athlete, as she's just begun tapering her superintense training schedule in preparation for the Rio trials. Here's what her program has looked like - training, nutrition, and stress management.
Training
Cammile has had a crazy schedule for her training - she referred to herself as an "OCD planner" and has her week planned out down to the hour. She's swimming every day, and three of those days, she doubles up. Three times each week she's also lifting at the gym, and when she's not lifting, she's getting a little cardio in.
Here's a look at a day in the life of Cammile.
- 7 a.m.: Rise and shine! Cammile wakes up early, but "not as early as the college athletes." This is a good thing, because as you'll learn, she loves sleep.
- 7:30 a.m.: Breakfast. Cammile eats a bowl of cereal and Greek yogurt with Blue Diamond almonds for a protein-packed punch. She also doesn't leave the house without a little caffeine. "I don't get far without a cup of coffee," she told us.
- 9:30 a.m.: Stretch it out. Cammile said that she and her teammates have a 30-minute "activate" session in which they "get sweaty" before they jump in the pool.
- 10 a.m.: Swimming time! She's in the pool practicing for two or two and a half hours.
- 12 p.m.: Breakfast, round two. After her first workout, she heads home for some more food and rest. This second breakfast is typically eggs, as she knows the golden rule of workout recovery: getting enough protein!
- 12:30 p.m.: Naptime. Cammile always takes a two-hour nap, which significantly aids in her recovery between her intense workouts.
- 2:30 p.m.: Lunch! Eating again to keep her body fueled, she makes a small meal to keep the energy up for her next workout. "Typically a sandwich or a piece of fruit," she said. "I'm big on fruits and vegetables."
- 3 p.m.: Another workout. For an hour and a half, Cammile hits the gym for some weightlifting and strength training. On days when she's not lifting, she loves riding a stationary bike for some cycling cardio.
- 4:30 p.m.: Back in the pool. For yet another two hours, she's back in the water, training away.
- 6:30 p.m.: Post-workout snack. "I try to never be hungry," she told us. "I'll have a Powerbar or a small bag of almonds." This helps hold her over (and promote recovery) while she cooks her last meal of the day.
- 6:45 p.m.: Cooking and eating dinner. Not only does this woman have a packed day of working her butt off in the pool and gym, but she takes time to make her own healthy meals at home. "I make lean proteins like chicken and fish, lots of vegetables of some sort, and I have a salad almost every night; I love putting fruit in my salad." She's good on her time management, too, and typically is done with cooking and eating by 7:30. "I've kind of nailed down how to cook quickly, which is great, because I'm usually so exhausted."
- 7:30 p.m.: Netflix and recover. Seriously though. Cammile hits the hay but unwinds by "watching Netflix or reading." She takes time to recover using a NormaTec device or by taking an Epsom salts bath.
- 10 p.m.: Zzz's. She always makes sure to get nine hours of sleep, which means a relatively early bedtime. The sleep, she said, is an essential part of making sure she has the energy and stamina to train as long as she does. We're guessing this also gives her ample time to dream of Olympic gold.
Total workout time: Six hours per day.
Nutrition
Eating the right foods is crucial to ensuring Cammile can train efficiently (and often) and also to keeping lean and light in the pool. Here are her key tips.
- Protein, protein, protein. As noted in her schedule, Cammile is consistent with her protein intake throughout the day and eats eggs, almonds, Greek yogurt, and lean animal proteins like fish and chicken.
- Small, frequent meals. Two breakfasts, one lunch, a post-workout snack, and dinner make up the five meals that she eats throughout the day to keep her body fueled on good nutrients. As mentioned, she makes sure to "never be hungry."
- Know what goes in your body. Despite her packed schedule, the Olympian cooks and prepares her own food and relies heavily on natural, whole ingredients.
- Chocolate milk. Cammile also emphasized that she drinks a lot of chocolate milk - this isn't the first time we've heard athletes and dietitians saying it's the ultimate recovery snack.
Recovery and Stress Management
As you might expect, gearing up for the Olympic trials comes with an incredible amount of pressure, both internal and external. We talked to Cammile about what she does to balance everything and stay sane. The key? Proper recovery, me time, and a bit of healthy indulgences.
- Sleep. Lack of sleep leads to increased stress. Cammile takes time for her naps and her nine hours of sleep at night not only to ensure proper recovery, but also to take care of her mind.
- Relaxation. In addition to being imperative recovery tools, the Epsom salts baths and massages Cammile gets allow her to unwind and decompress. She also takes plenty of time to watch her favorite shows on Netflix and read before bedtime. These elements of personal care keep the stress mitigated.
- Personal time. Even working out can be a way to let go of pressure and stress. Cammile's favorite bit of me time is solo cycling on a stationary bike in the gym. "I get there early, and usually there's no one there, so I can have some time to myself," she told us.
- Pump up the jams. Music is an excellent way to relieve stress - fellow US Olympian Simone Biles also told us that music was a key de-stresser for her. Cammile has a solid country music playlist that she listens to on and off the bike. Some of her favorite songs right now: "XO" by Kelsea Ballerini, "Heartbeat" by Chris Young, "Fight Like a Girl" by Kalie Shorr, and "Noise" by Kenny Chesney.
- Chocolate. Cammile's favorite indulgence happens to be a pretty healthy one. "I'm a big chocolate person, so there's always a good amount of chocolate around the house," she confessed. In line with the benefits of chocolate milk, chocolate on its own has magnesium, which is known to soothe muscle cramps. Beyond its medicinal benefits, it's just a downright comfort food and yet another way for Cammile to balance her insanely intense workouts with a little bit of a reward.
It's so far from easy, but she is making this whole Olympic life look effortless. Stay tuned and watch Cammile as the swimming trials begin on June 26. We're rooting for you, Cammile!
The Habit That Will Help You Lose the Extra Weight
Feel like you've got a little extra padding to deal with? The health experts at Harvard have an answer for you to help you shed the weight: keep your glycemic index (GI) chart handy.
In the December issue of Harvard Health Review, researchers note that it's not fat that you should be worried about if you are watching your weight - it's refined carbs. Recent studies have shown that refined carbs and simple sugars may be worse for your heart than saturated fats and that sticking to a low-carb, high-protein diet is the key to weight-loss success. But since we can't live off BBQ meats alone, here's a simple solution: when faced with carb choices, go with low-GI foods, which slow down the rate that glucose (sugar) gets introduced into your body. High-GI foods, in contrast, cause a spike in your blood sugar as well as insulin, causing you to crave more sugary foods when your glucose levels drop.
Related: 5 Ways to Think Yourself Skinny: The Harvard Study That'll Shock You
The GI index ranks foods on a zero to 100 scale; in general, a GI of 1 to 55 is low, 56 to 69 is medium, and 70 to 100 is high - you should limit these high-ranking foods in your diet. If you know your GI values, you'll know that you need to avoid white rice, white flour, and packaged cereals, and choose whole grains, whole fruits, and other complex carbs instead. You can also choose foods that are low on the glycemic load scale, which measures the blood-sugar-raising power of that food. A glycemic load of 10 or less is low, 11 to 19 is medium, and 20 or more is high.
Related: Study: People Who Eat More of These Foods Lose the Most Weight
Following the glycemic index isn't a new concept, but it's a useful way to keep your eating habits in check when on the go. Knowing your numbers is a quick way to help ensure that you're making smarter choices whether you're at a party or just looking to get back on track. Check out a handy GI chart of a few foods below, and check out a list of GI and glycemic load values of 100 common foods here.
| Food | Glycemic index | Glycemic load per serving |
|---|---|---|
| Apple | 39 | 6 |
| Baguette, white, plain | 95 | 15 |
| Banana, ripe | 62 | 16 |
| Brown rice | 50 | 16 |
| Carrots | 35 | 2 |
| Dates, dried | 42 | 18 |
| Cranberry juice cocktail | 68 | 24 |
| Graham crackers | 74 | 14 |
| Grapefruit | 25 | 3 |
| Green peas | 51 | 4 |
| Ice cream | 57 | 6 |
| Instant oatmeal | 83 | 30 |
| Milk, full fat | 41 | 5 |
| Milk, skim | 32 | 4 |
| Orange | 40 | 4 |
| Orange juice, unsweetened | 50 | 12 |
| Parsnips | 52 | 4 |
| Potato, russet, baked | 111 | 33 |
| Potato, white, boiled | 82 | 21 |
| Quinoa | 53 | 13 |
| Spaghetti, white, boiled | 46 | 22 |
| Spaghetti, wholemeal, boiled | 42 | 17 |
| Sponge cake, plain | 46 | 17 |
| Shortbread | 64 | 10 |
| Sweet potato, average | 70 | 22 |
| White rice | 89 | 43 |
| White basmati rice, quick-cooking | 67 | 28 |
| Whole-wheat bread | 71 | 9 |
| Yam | 54 | 20 |
Articles
