Wednesday, December 31, 2014

Get Fit 2015: Follow the 10:1 Rule

Many people believe carbs are the enemy, but complex carbs like whole grains can help you lose weight and feel satisfied. But when it comes to choosing packaged foods, what's on the label counts. "When you want to enjoy a healthier whole grain, read beyond the 'whole grain' or 'made with whole grains' claims on the label and look to the nutrition facts panel," advises Julie Uption, MS, RD, of Appetite For Health. Because many products overstate "whole grain" claims, your best bet is to find out for yourself. Harvard School of Public Health researchers recommend choosing whole grain foods that have one gram of fiber per every 10 grams of carbohydrates; not only is this the correct ratio for whole grain foods, but these products tend to be the healthiest choices and have fewer added sugars as well.

Pin or print this reminder, and then get more nutrition coaching, workouts, and meal plans at our Get Fit 2015 page.

from POPSUGAR Fitness

Get Fit 2015

from POPSUGAR Fitness

Happy New Year!

(lyrics translated here)

The post Happy New Year! appeared first on Perfect Health Diet.

from Perfect Health Diet

New Podcast: Living the PHD Life at PaleoRunner

Aaron Olson of Paleorunner and I have done a new podcast, discussing how to put PHD into practice. We cover circadian rhythm entrainment, general food guidelines, exercise recommendations and how to make the Perfect Health lifestyle work, even with a …

Read more »

The post New Podcast: Living the PHD Life at PaleoRunner appeared first on Perfect Health Diet.

from Perfect Health Diet

Savor the Flavor of the Holidays With These Gingerbread Bites

End of the Year Review: What We Learned in 2014

At the dawn of a new year, I like to go back and revisit everything from the past year on the blog. It helps me reflect on the past and plan for the future. 365 posts a year is a lot to remember, and sometimes you need to go back and jog your memory. Then […]

from Mark's Daily Apple

The Doctor's Appointment You Should Never Skip

How often do you really need to visit the doctor? Our friends at Self help break down the facts about visiting your gynecologist.

Should you knock that yearly gynecologist visit off your to-do list? Some doctors now claim it may do more harm than good.

The pelvic exam is an annual rite of dread for women ages 21 and over. It's also been the norm for decades. But should it be? Recently, the American College of Physicians, a national organization, recommended that asymptomatic, nonpregnant women reduce the frequency of their pelvic exams from once a year to ... never. That's right-never. Their new guidelines, published in the Annals of Internal Medicine, are based on a review of all pelvic-exam studies conducted over the last 70 years. They found that even when doctors detected abnormalities-like ovarian cysts-they were almost always benign and would have gone away on their own. They also found that the potential downsides of yearly exams may outweigh the benefits.

One of those downsides? False positives. For instance, a doctor might detect an ovarian cyst, and that could lead to its removal-which is painful and distressing and carries the risks of any surgery, such as infection-only to find it was harmless. This is a surprisingly common occurrence, argues the ACP, noting that 97 percent of abnormal pelvic examinations in asymptomatic women did not turn up serious issues, like ovarian cancer. "When it comes to preventive health care, the benefits must outweigh the harm," says George Sawaya, M.D., professor of obstetrics, gynecology and reproductive sciences at the University of California San Francisco School of Medicine. Dr. Sawaya sides with the ACP's guidelines. "The ACP was struck by what little evidence there was that pelvic exams offer any benefits," he says.

But not everyone agrees with the new recommendation. The American College of Obstetricians and Gynecologists ardently opposes the proposed change. "Discovering a problem early in a seemingly healthy woman always leads to better outcomes," says Barbara Levy, M.D., vice president for health policy at ACOG. During a routine pelvic exam, your doctor is on the lookout for several things: She feels the uterus and ovaries for abnormalities, visually screens for infections and can perform a Pap smear to test for cervical cancer. "Certain STDs do not have symptoms and can only be identified through this exam," Dr. Levy says. Gynecologists can also initiate conversations about problems that a patient may be too embarrassed to raise, like pain during sex or incontinence, which is common after childbirth. The doctor can then discuss medical options.

So what's the upshot? Until this debate has been resolved, play it safe and keep that annual appointment.

from POPSUGAR Fitness

Tuesday, December 30, 2014

First bone broth experience

Hi friends! How’s the day going? It’s been a cloudy, gloomy and comfy day over here. To catch up on some lost sleep (Liv was sick while we were in Tucson, so we were up all night for a few nights) I decided to skip my alarm today. It was a wise choice. I’m also […]

from The Fitnessista

Get Fit 2015: Your Monthlong Workout Plan

No need to get overwhelmed this New Year; take on 2015 one day at time with our workout challenge. We created a monthlong plan that starts on Jan. 1, and it's filled with daily doses of cardio, strength training, and yoga, along with ample rest days. No workout is longer than 30 minutes, so you can easily fit this challenge into your busy schedule.

Use your own workouts to follow the calendar, or join the Get Fit 2015 Challenge and follow along as we share the workouts daily. You can even keep up with the challenge on the go with our POPSUGAR Active app, which now has workout challenges, including Get Fit 2015.

To make this year your healthiest yet, we have a mix-and-match meal plan and nutrition coaching for you to use along with the workout schedule.

from POPSUGAR Fitness

Heidi Klum Will Inspire You to Start Your Fitness Resolution Now

With 2014 coming to an end, your favorite stars are taking every opportunity they can to squeeze in one last workout. Staying healthy through the holidays is a challenge, but celebrities like Heidi Klum prove that it is possible. If you're struggling to find the time to visit the gym, find what works for you, whether it's hitting the slopes like Gwen Stefani or just heading out for a walk around the block. Get inspired by these stars to keep your energy up and make 2015 your best fitness year yet!

from POPSUGAR Fitness

6 Lucky (and Healthy) Foods For the New Year

Food has always played a pivotal role in shaping culture, and many great traditions are based around its symbolism. New Year's Eve is no exception; throughout the world, specific foods are eaten because they are believed to bring good luck and fortune to the eater. Given that a lot of these lucky foods are good for you, it already seems like a winning situation. Here are a few ideas of what you should be chowing down on, come NYE.

Source: Flickr user yajico

from POPSUGAR Fitness

How to Fully Commit to Your Fitness Resolutions This Year

A 15-Minute Arm and Ab Workout You Can Do Anywhere

The following post was originally featured on Peanut Butter Fingers and written by Julie Fagan, who is part of POPSUGAR Select Fitness.

Today's workout began nice and early, since I had to head off to the gym to teach a 6 a.m. indoor-cycling class. The class went well and our group was in a great mood, making little jokes between songs which kept things light and fun! Once my class was over and I was done cleaning off my bike and chatting with everyone, I quickly took myself through a 15-minute arms and abs circuit that looked like this:

To learn more about this workout, check out Julie's blog!

from POPSUGAR Fitness

POPSUGAR Shout Out: Bring on the New Year's Bubbly

Monday, December 29, 2014

Brownie batter protein bites

(gluten-free and vegan!) Hi guys! How’s the day going? I’ve loved reading about your fitness resolutions for the new year. Keep ‘em coming! Also, now is a great time to start working on those inspiration boards. I’ll be putting the call out to link to them (or email a pic) on Wednesday and would love […]

from The Fitnessista

How a Tiny Little Note Can Yield Big Inspiration!

Stick one on your bathroom mirror, on your computer screen, on your freezer door, on your treadmill, in your car, or on your computer screen. These little post-it notes offer big inspiration to keep you happily on your healthy path.

Source: Instagram user beyondmilkandcookies

from POPSUGAR Fitness

Make 2015 the Year You Exercise Together

Fitness may be a priority for you, but your husband, boyfriend, or partner might be another story. If you wish your better half's daily routine included more exercise, whether it's to relieve stress, drop a few pounds, or spend more time together, it's safe to say that nagging, bribing, and insulting are surefire ways to get your partner to shun sweating it out. If your goal for the New Year is to get your special someone involved in your healthy lifestyle choices, then it's time to employ a tactic that will actually get your SO pumped up. Check out these fresh ideas that will get you running, lifting, or cycling side by side.

  • Work the money angle: Mention that the gym you want to go to offers huge deals if you join with a friend. Who doesn't jump at the opportunity to save a little moolah?

  • Speak the language: If saving dough isn't exciting enough, lure your significant other with talk about air-conditioning, deals on massages, and huge TVs to watch sports and/or The Food Network.

  • Make it about the dog: If you have a four-legged friend, mention that you went to the vet and your doc is really concerned about recent weight gain leading to a doggie heart attack. That'll pull on the old heart strings a little and certainly inspire regular walks or runs with Fido, but really, Fido will be walking or running your hubby (wink).

  • Surprise! You're exercising: There's no backing down if you casually sign the two of you up for a partner yoga retreat, salsa dance class, or dodgeball team.

  • Throw a compliment: Come home from the gym all upset and say, "I really wish you were with me to spot me on the machines, because you're so patient and strong. I'd much rather have you help me than one of the random muscly trainers at the gym. Could you meet me after work tomorrow?" Flattery can work wonders, and maybe once your SO shows up, he or she will do a few sets and like it so much that you'll have yourself a permanent spotter and gym buddy.

  • Plan a romantic (fitness) date: Do something active together that's fun so it doesn't seem like exercise. Go hiking, play tennis, go swimming in a nearby lake, or plan a weekend surfing trip. Try to do a fun physical activity together at least once a week.

  • Involve some sweet gear or gadgets: You may have to drop some cash on a GPS that tracks mileage on hiking routes, a heart rate monitor, a new armband to listen to tunes while working out, a CamelBak to stay hydrated, or some new fitness clothes.

  • Give a fitness-related gift: Treat your fave person to a session with a personal trainer, a subscription to a health mag, or golf or tennis lessons. Isn't the gift of health the best gift of all?

  • Schedule the annual exam: You can preach your health concerns till you're blue in the face, but when a statement like "your high blood pressure and extra weight are putting you at risk for an early death" comes from a trusted doctor, it's a much more effective kick in the butt.

  • If all else fails, turn on the tears: Telling your other half about your unending love and wanting to live a long life together is sure to be emotional for you both and is bound to inspire a jump on the healthy boat. Use this one as a last resort.

What's your technique?

from POPSUGAR Fitness

The Consequences of Skipping the Gym

Equinox's New Ads Are Its Most Boundary-Pushing Yet

If upping your fitness game is a major resolution for the coming year, you may just want to turn to Equinox for some inspiration. The brand's 2015 ad campaign, shot by fashion photographer Rankin, has just been released, and while these aren't the sweaty, sexy ads of years passed, they still keep to their can't-be-tamed persona. The campaign explores exactly the kind of trouble you can get in after a great workout. An amazing sweat session can leave you feeling strong, confident, and free of any inhibitions, and that's exactly what Equinox wanted to capture.

As in previous campaigns, the new ads are directed at the lifestyle of Equinox members, rather than the facilities or amenities actually offered by the gym. Chief Marketing Officer Carlos Becil said, "Everything we do at Equinox is grounded in the idea of high-performance living, empowering our members to be bold, be risk takers, and push their limits, inside and outside of the club. This campaign embodies that pride and the adventurous spirit that speaks to the idea that it's about more than just taking risks; it's about owning the consequences." If you need a little inspiration to kick your fitness routine into gear in 2015, Equinox is hoping these ads might just do the trick. So, do these risk-taking pictures evoke your sense of adventure?

from POPSUGAR Fitness

Eat These Foods All You Want and Still Lose Weight

If trying to eat healthfully is leaving you feeling famished, don't despair! Dietitian Julie Upton, MS, RD, of Appetite For Health offers a list of low-calorie foods that will fill you up the healthy way. So, once you start to hear your stomach grumbling, add these foods to your meal or snack, and prepare for total satisfaction. The beauty of this list? It's totally fine to keep snacking until you finally feel satisfied.

  • Salad greens, including leaf lettuce, romaine, kale, cress, baby greens, spinach

  • Fresh vegetables, including celery, carrots, cucumber, tomato, broccoli, cauliflower, beets, sugar snap peas, bell pepper

  • 1 cup vegetable or chicken broth

  • 1/2 cup fresh berries (strawberries/raspberries/blueberries)

  • 1/2 cup watermelon chunks

  • 1 clementine

from POPSUGAR Fitness

Dear Mark: Burning Off Holiday Sugar, Long Bike Commute, and Low Calorie Diets for Teens

For today’s edition of Dear Mark, we’re answering three questions. First up, how can you mitigate and overcome an acute holiday sugar binge? What are the best exercises for getting rid of all that sugar, fast? Next, is a long (like, really long) bike commute congruent with a healthy Primal lifestyle, assuming you also want […]

from Mark's Daily Apple

A No-Weight Barre Blast Workout For the Holiday Season

The following post was originally featured on Fitnessista and written by Gina H., who is part of POPSUGAR Select Fitness.

Hi friends! Here's a barre workout I filmed yesterday. It's a barre blast workout - my little combo of HIIT and barre. It emphasizes muscular endurance (through high reps) and an awesome sweat plus calorie burn from the cardio blasts.

To learn more about this workout, check out Gina's blog.

from POPSUGAR Fitness

Shop Smarter, Eat Healthier With Our List of Healthy Pantry Staples

Because healthy eating starts at home - and with the right ingredients - it's essential that your pantry is always stocked with basic, good-for-you items. Your mission: go directly to the grocery store and load up on our healthy pantry essentials! By doing so, you guarantee yourself a series of healthy, home-cooked meals full of fiber, protein, and nutrients. Just add fresh produce to the mix, and voilà - dinner is served!

Click here for a printable version of our pantry list that you can take with you to the grocery store!

from POPSUGAR Fitness

6 Signs Your Diet Needs a Major Makeover

With the New Year fast approaching, it's time to start thinking about what your resolution will be for 2015. If these six signs your diet needs a makeover (courtesy of our friends at Shape) seem familiar, you may want to work on improving your diet in the New Year.

Bad diets are like bad breath: You don't always realize when yours is gross (but here are 11 "Bad-for-You" Foods That You Should Add Back to Your Shopping List!). Dozens of studies and national polls have found people to be poor judges when it comes to their own diets-in fact, almost everyone thinks they're eating pretty well (or at least better than the average person), even if they're most definitely not, suggests one big survey from the International Food Information Council Foundation.

So, there's a pretty good chance your own health compass might be busted. Here are six signs-besides an expanding waistline-that you need to make some changes.

1. Your Hair Is Whack

From iron deficiencies to too little protein or plant polyphenols, problems with your diet tend to show up in your hair, concludes one UK study. If your mane feels brittle, seems to be growing slowly, or is falling out in clumps, your crappy diet-or, a lack of fatty acids, vitamin B12, or folic acid-could be to blame, the research shows. Here are The Top 5 Foods To Add to Your Diet for Healthy Hair!

2. You Have Skin Issues

Itchy rashes, pimples, and premature aging are just a few of the signs your diet is messing with your skin. Vitamin or mineral deficiencies, too few fatty acids, and plenty of other diet-related issues can wreak havoc on your hide, shows a review study from the Netherlands. Find out How to Get Rid of Acne with Face Mapping.

3. You're Down in the Dumps

Depression has been linked to eating too few omega-3 fatty acids (like those found in olive oil), as well as very low-carbohydrate diets, shows a large review study from India. Ditto for protein, vitamin D, and lots of essential nutrients. Your brain doesn't work properly if you're malnourished, so you're more susceptible to the blues if your diet sucks, the authors say. Find out whether you're just having one of those days or if You Could Have Seasonal Affective Disorder.

4. Your Poop Is Persnickity

Sorry to go here, but your feces is one of the best indicators of some big-time diet shortfalls. Research from the Cleveland Clinic shows soluble fiber is super important for heart function and digestive health, but most women aren't eating close to the 25 daily grams their bodies need. If your poo is hard and pebbly, or doesn't seem to leave your body without a fight, you need more fiber, says gastroenterologist Anish Sheth, M.D., in his book What's Your Poo Telling You? Not sure if you're normal? We've got your back . . . side covered with this Not-So-Gross Guide to Your Poop!

5. You're Always Wiped Out

Eating lots of heavily processed snack foods can torpedo your blood sugar levels (but when you do feel like noshing on a sugary snack, 50 Best Snacks for Weight Loss are fantastic substitutes!), leaving you feeling drained, shows a study from Pomona College. If you're frequently tired, dehydration could also be to blame, shows research in the Journal of Nutrition.

6. You're Sick All the Time

Your immune system requires a healthy range of vitamins and minerals to fend of disease and illness. If you're often under the weather, chances are good that your diet is lacking in some essential nutrients, shows research from Cornell University. Start adding these 14 Super Boosters to your morning smoothie to strengthen your immune system this winter!

from POPSUGAR Fitness

Testimonial: my experience has been life changing and saving

Testimonial written by: Tezza Hi, I just thought I would drop you a line explaining my Paleo experience. I am 66 years of age, had been on 2 insulin injections 3 times daily.. would go from low of 2.5 to high of 25 all in 24 hours.. absolutely diabolical. I Read more...

from The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness

Stay Fit and Healthy With This Swimming Workout

The following post was originally featured on Fit Bottomed Girls, a blog created by Erin and Jenn W., who are part of POPSUGAR Select Fitness.

I know some (but not all!) people think of swimming as solely a summer sport, and while I understand that hopping in a pool in the middle of winter might not appeal to everyone, I have to say that I, personally, think swimming is a perfect holiday season workout.

This is one of my favorite swims from Coach Patrick - I've been doing it once every week or so recently and am just loving the variety it offers. And, it's a cinch to modify if you want a longer or shorter workout. Plus? Fartleks. In the pool. Everybody does it. Don't try to tell me you're not giggling.

To read more about this workout, get all the details at Fit Bottomed Girls!

from POPSUGAR Fitness

Sunday, December 28, 2014

Sculpt, Stretch, and Stretch: Full-Body Yoga Toning

Stretch and sculpt your muscles with this CorePower Yoga toning workout. This yoga will boost your metabolism while lengthening and strengthening your entire body. Press play, and warm up with some sun salutations before grabbing your weights (two- or three-pound dumbbells) and going for the burn.

from POPSUGAR Fitness

Caramel Apple Pie Pancakes Are Perfect For a Guilt-Free Breakfast

Saturday, December 27, 2014

Beef Carpaccio

Carpaccio is little more than thinly sliced raw meat, but the dish is so delectable it’s hard to believe that’s all there is to it. In a dish as simple as this, high quality (ideally grass-fed) beef tenderloin is a must for its fresh, pure, meaty flavor. Sliced paper thin, the meat will practically melt […]

from Mark's Daily Apple

Ecuadorians are no longer eating this traditional food

In an era of trendy diets and “superfoods” from around the world, it is hard to believe that those foods could be inaccessible or even rejected by the people who live near or grow them. Here is a summary of the complex story of why people in the tropical regions Read more...

from The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness

Khloé Kardashian Will Motivate You to Work Out This Weekend

Do you think finding the time to work out around Christmas sounds impossible? Khloé Kardashian doesn't seem to think so. If you've fallen off your healthy wagon in the midst of seasonal celebrations, these stars will inspire you to get back on track - a few have even made holiday travel plans that require a lot of athleticism.

from POPSUGAR Fitness

Friday, December 26, 2014

I heart my new HP Sprout

This post is sponsored by Collectively on behalf of HP Sprout. Santa arrived at our house a couple of weeks early when my friends at HP delivered one of their brand new Sprout workstations. When I first learned about this project, I was instantly intrigued because my contact said it would “revolutionize the way we […]

from The Fitnessista

Why You Need More Vitamin D in Winter

The short, dark days of Winter are here, so it's even more important to make sure you are getting enough vitamin D. Dietitian Julie Upton, MS, RD, of Appetite For Health explains why.

The cold, dark days of Winter may be a real threat on your health, thanks to the precipitous drop of vitamin D, aka the "sunshine vitamin," during this time of year.

Seasonal variations in vitamin D status are well documented: a recent University of California-Irvine and Mayo Clinic study with 3.44 million blood samples of Americans found that serum vitamin D levels are highest in August after several months of exposure to sunshine and lowest in February due to dwindling daylight. In fact, a national survey of US women reported that 42 percent are considered vitamin D deficient.

While vitamin D is essential to absorb calcium for bone health, the sunshine vitamin's benefits extend well beyond your bones. Vitamin D is essential for the immune system and improves insulin sensitivity, mood, and muscular strength. It's also thought to help in reducing belly fat and protects against autoimmune diseases like type 1 diabetes, rheumatoid arthritis, and multiple sclerosis. Some studies even suggest low vitamin D may up risk for several types of cancer (including breast) and dementia.

How Much Vitamin D Is Enough?

The Institute of Medicine recommends 600 IU per day for adults, but many other experts believe that 1,000-2,000 IU is optimal. Try incorporating natural sources of vitamin D and vitamin-D-enriched foods into your diet to get at least 600 IU per day. A supplement of vitamin D2 or D3 can also help ensure that you're getting enough.

Vitamin-D-Rich Foods

Vitamin D is notoriously hard to get because only a few foods naturally contain it. Cod liver oil, fatty fish, egg yolks, liver, and mushrooms are the few foods that naturally contain significant amounts of vitamin D, but you can also find foods and beverages fortified with it, like milk and nondairy beverages. Use the list below to boost vitamin D in your diet.

Other Foods With Vitamin D

  • 1 tablesoon cod liver oil: 1,360 IU

  • 3 ounces wild Alaskan Sockeye (red) salmon (all salmon contains vitamin D, but wild Alaskan is highest and is also sustainable): 930 IU

  • 3 ounces canned Alaska Sockeye (red) salmon: 790 IU

  • 1 large fortified egg: 120 IU

  • 1 cup fortified soymilk, 120 IU

  • 1 cup fortified milk, 100 IU

  • 6 ounces yogurt (varies by brand; many contain no vitamin D): 40-100 IU

  • 1 cup fortified orange juice (varies by brand): 100-130 IU

  • 1 tablespoon Country Crock With Calcium & Vitamin D: 80 IU

  • 1 large egg yolk: 40 IU

  • 1 ounce swiss cheese: 12 IU

Values from USDA Nutrient Database and manufacturers' websites.

from POPSUGAR Fitness

Make Your Own Salad Dressings at Home With This Helpful Chart

The following post was originally featured on Kath Eats Real Food and written by Kath Younger, who is part of POPSUGAR Select Fitness.

"What do you put on your salads?" is one of my most frequently asked questions. It seems everyone is out to find the magic salad dressing they'll use for the rest of their lives! I don't really care for most of the bottled dressings out there. I don't know if they use too much onion or garlic or if it's the preservatives that taste off to me, but many bottled dressings literally leave a bad taste in my mouth long after the salad is gone.

The following oh-so-beautifully-designed (= sarcasm) infographic outlines my formula for a quick homemade dressing and the ingredients I draw from to create one.

To read more on this homemade salad dressing recipe, check out Kath's blog!

from POPSUGAR Fitness

From Overtraining to Success with Primal Blueprint Fitness

It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep […]

from Mark's Daily Apple

POPSUGAR Shout Out: Perfectly Printable 2015 Calendars

Thursday, December 25, 2014

Happy Holidays

In the dim light of morning here, I’m thinking we’ll all wake up to varying ways of observing the day. Whether or not yours is a spiritual celebration today, there’s something to the collective tradition and cultural pause. We might gather with ones we love or send our greetings from afar. We might share our […]

from Mark's Daily Apple

Stay Warm All Winter Long With This Bootcamp Workout

The following post was originally featured on Peanut Butter Fingers and written by Julie Fagan, who is part of POPSUGAR Select Fitness.

I wanted to share a sweaty workout I completed yesterday. It was a bootcamp-style workout (my favorite!) and worked the whole body while also seriously elevating the heart rate.

To read more on this workout, check out Julie's blog!

from POPSUGAR Fitness

Wednesday, December 24, 2014

The Best Chain-Restaurant Dinners For Weight Loss

Whether it's a family get-together, work function, or busy evening, some dinners are inevitably spent out of your home and in a restaurant booth. Even if you aren't the chef in charge of the kitchen, it doesn't mean dinner has to be a complete calorie bomb. Going in with a plan is half the battle, so the next time the occasion necessitates a dinner out, suggest one of these four popular restaurant chains. From there, order up the following recommendations from dietitian Julie Upton, MS, RD, of Appetite for Health that will keep you on track to get fit in 2015.

Source: P.F. Chang's

from POPSUGAR Fitness

O Come, Christmas

Merry Christmas everyone! My favorite Advent hymn provides a good prayer for the PHD community: O come, Thou Wisdom from on high, Who orderest all things mightily; To us the path of knowledge show, And teach us in her ways …

Read more »

The post O Come, Christmas appeared first on Perfect Health Diet.

from Perfect Health Diet

Merry and bright

Sending lots of love to you all this holiday season! Thank you for being a part of my life; I’m so thankful to all of you! <3 Hope you spend the next couple of days with family, friends, perhaps some eggnog in there, and filled with happiness. See you on Friday. <3 xoxo Gina (The […]

from The Fitnessista

Quinoa Banana Bread Is a Perfect High-Protein Snack

The Ultimate Cheat Sheet for a Happy and Healthy Primal Christmas

Whether you’re celebrating Christmas, Hanukkah, the Winter Solstice, or any of the other holidays that fall in and around late December, there are common experiences. Hosts hustle to get their homes decorated, cleaned, and ready for guests. Workers send emails and get caught up on everything before the holiday slow down. Shoppers fight throngs for […]

from Mark's Daily Apple

No Time? Even 1 Workout Will Make a Difference

Think you have no time to exercise? Our friends at Self explain how one workout can make all the difference.

Recently, we learned that 90 minutes of daily yoga can have an enormous impact on your ability to handle stress. But don't fret if you can't carve out an hour and a half to devote to your asanas. Even one workout - yes a single workout - can make a difference in your long-term health.

According to new study published in Age, the journal of the American Aging Association, rigorous exercise (in this case, it was 45 minutes on a stationary bike) can deliver protective effects against aging and chronic disease, particularly among young adults.

Two age groups participated in the study, and those between 18 and 25 showed a much larger response to the workout than the over-50 crowd. "What we found is the young people got protection from this one bout of exercise, [and] their response to the oxidative stress challenge was lower," researcher Tinna Traustadóttir said in a press release. So, this study suggests that one solid workout can actually help you bounce back faster by reducing the negative effects of oxidative stress on the body.

Even though the younger participants showed the biggest improvement doesn't mean you should skip the gym if you're over 25. While researchers believe that aging can lead to impaired cell signaling, they also note that this process could be improved with regular workouts. And of course there are numerous benefits to working out - and doing so often - that go beyond those looked at for this study. But, if you needed more convincing to get moving over the holidays . . .

More from

from POPSUGAR Fitness

Tuesday, December 23, 2014

You Can Eat These Fast-Food Lunches and Still Lose Weight

Taking the time to pack up a healthy homemade lunch is worth the effort, but some days, you need to grab something easy and quick. The next time you can't decide what to eat for lunch, pick up one of these meals that come recommended from dietitian Julie Upton, MS, RD of Appetite For Health. If you're looking to lose weight in 2015, all these options have the right blend of nutrients and sufficient calories to help you hit your goals.

Source: Corbis Images

from POPSUGAR Fitness

Grill Up a Light and Filling Salmon Burger

One song workout: Holiday Fit Frenzy

Hi! How’s the day going so far? We’re going to spend the morning getting ready for Tucson travels. I can’t wait to see the family, and my bro Kyle is going to be home. I kind of missed him while he’s been across the world (in MA in the snow). I even miss him teasing […]

from The Fitnessista

The Healthiest Fast-Food Breakfasts

Cooking up a homemade healthy breakfast is best, but every once in a while, life gets in the way. When you schedule an early meeting or simply oversleep, you can still fuel your body and start the day on a healthy note. Dietitian Julie Upton, MS, RD, of Appetite For Health recommends these four fast-food breakfast options from popular chains for those mornings when a homemade breakfast isn't in the cards.

Source: Thinkstock

from POPSUGAR Fitness

A Flavorful and Festive Flank Steak Recipe Perfect For the Holidays

Ditch These Eating Habits So You Can Start Losing Weight

Your 5-Minute Flat-Belly Ab Workout

It's time to give up crunches and do some ab work that really works. This five-minute workout of standing ab exercises targets your abs and core to give you a sleek and strong midsection. So press play and get ready to work!

More From C9 by Champion

from POPSUGAR Fitness

Ballerina Pilot

Hi! How’s your morning going? It’s pretty good over here! I’m catching an Orangetheory class and then starting pre-holiday packing extravaganza. As part of our holiday traditions, we had a family outing to see The Nutcracker, performed by City Ballet. It was at the historic Sprekels Threatre, which is a gorgeous venue. Bonus: they have […]

from The Fitnessista

Simmer a Pot of Protein-Packed Vegan Soup

How to Eat Healthy in the Frozen Food Aisle

Source: Shutterstock

Shopping in the frozen aisle doesn't have to be unhealthy. Skip the typical TV dinners and opt for a low-calorie meal that just requires a little heating up. Dietitian Julie Upton, MS, RD, of Appetite for Health recommends these delicious options if you're looking for something you can store in the freezer, plus she gives some ideas for dessert - perfect for a low-key night when cooking just isn't on the menu.

Option One: Amy's Mexican Casserole Bowl

Add some spice to your life with this zesty and hearty Mexican casserole bowl (380 calories), then finish off your meal with a six-ounce container of nonfat plain Greek yogurt (100 calories) for dessert.

Option Two: Amy's Single Serve Margherita Pizza

Heat up this cheesy pie (400 calories) for dinner, and treat yourself to one half-cup of reduced-fat frozen yogurt (100 calories) for dessert.

from POPSUGAR Fitness

POPSUGAR Shout Out: Kanye Spent How Much on North West's Presents?!

Monday, December 22, 2014

3 Tips to Amp Up Your Weight-Training Workouts

Our friends at Shape have come up with three useful tips to help you safely step up your weight workouts.

It's hard to forget about your breath during yoga (have you ever taken a yoga class where you haven't heard the phrase: "focus on your breath" every third pose!?) The teacher usually guides you through class by counting breaths and telling you when, exactly, to inhale and exhale. But, you don't often hear bootcamp instructors yelling out breathing instructions during sets of push-ups - and if you're lifting on your own, you may even find that you're actually holding your breath during certain moves. Which is too bad, since breathing at the right times can not only make lifting feel easier, it can help you get better results, says Susan Stanley, a Tier 4 Coach (or master instructor) at Equinox in New York City. (In fact, you can actually Breathe Your Way to a Fitter Body.)

"One way to tell if the exercise is beyond the scope of the exerciser is whether they feel like they need to hold their breath," says Stanley. If you do find you're holding your breath while executing a move, use lighter weights or scale the exercise down so it's easier. As you get stronger - and breathe easier - you can pick up the heavier weights again. (Try this Heavy Weight Workout.) But there's more to it than simply not holding your breath. You can use each inhale and exhale to help you get more out of every exercise you do so you get fitter, faster! Here are three ways to maximize every breath you take:

  • Exhale during the "work" portion of the move (so, the "up" movement of a biceps curl, for example) and inhale when you're lowering the weights back down. "Generally, exhaling during the work means you are engaging the transversus abdominus, a critical spinal stabilizer in the core, as well as other stabilizers," explains Stanley. "This is necessary for form, safety, and maximizing strength and range of motion."

  • When exhaling, think about blowing the air out forcefully and purposefully. "You don't want to 'deflate,' you want to exhale like you're trying to blow up a balloon," says Stanley's fellow T4 Coach Jane Lee. (Try Yoga Breathing to Fall Asleep Fast.)

  • Watch yourself in the mirror when possible. Make sure your belly is rising when you inhale. This is diaphragmatic breathing, and it's important to stabilizing your core and keeping you injury-free. "If only your chest moves when you breathe, that means you are taking in some oxygen, but probably not expelling enough CO2, which is equally important," says Stanley.

from POPSUGAR Fitness

What This Man Can Do on a Treadmill Will Blow You Away

Fitness trainer Leo Cort has a special talent: he's mastered a dangerous dance on the treadmill that will make your jaw drop. Leo's fast footwork allows him to run across six (yes, six!) treadmills while managing to keep his balance. While we can barely run on a single treadmill gracefully, Leo makes it look like his workout is nothing more than a stroll in the park. Clearly, we're impressed by his moves, so check them out yourself, and then watch more must-see viral videos.

from POPSUGAR Fitness

150-Calorie Snacks to Smash Hunger and Lose Weight

Snacking seems like the last thing you want to do if you're trying to slim down. But it'll actually help you lose weight since it keeps hunger at bay, which prevents overeating. Aside from your main meals, dietitian Julie Upton, MS, RD, of Appetite for Health, recommends including one of these 150- to 200-calorie snacks.

  • One apple with two teaspoons nut butter

  • One pear with one ounce reduced-fat cheese

  • One cup red or green grapes with two Mini Babybel Light Cheese Wheels

  • Quarter cup Post Great Grains Super Nutty Granola with half cup nonfat milk

  • Two large hard-boiled eggs

  • Quarter cup hummus with fresh cut veggies (bell pepper or carrots)

  • Two coconut date rolls

  • Five cups air-popped popcorn

  • Six-ounce serving of nonfat plain Greek yogurt with one cup fresh or frozen fruit

  • Half a turkey sandwich (one ounce sliced turkey breast on one slice whole wheat bread with lettuce, tomato, and mustard)

  • 12-ounce nonfat or soy latte with one small banana

  • One ounce whole grain crackers with one ounce reduced-fat cheese

  • Seven jumbo olives with one ounce reduced fat cheese

  • Two Peanut Butter Banana Smudgies

  • One serving kale chips

from POPSUGAR Fitness

Scratch Factory: The Fastest (and Healthiest!) Spinach and Artichoke Dip Ever


Making spinach and artichoke dip out of siggi's Greek Yogurt is easily one of the quickest and easiest appetizers ever. Let me show you how it's done!

The post Scratch Factory: The Fastest (and Healthiest!) Spinach and Artichoke Dip Ever appeared first on A Black Girl's Guide To Weight Loss.

from A Black Girl's Guide To Weight Loss

Double chocolate Paleo gooey cake

(that you would never guess are kind of healthy!) As you can guess from the title, this recipe is all things good in the world: chocolate, gooey, cake, yes. They’re also grain-free and accidentally egg-free. I went to add in the egg and we were OUT OF EGGS. Emergency crisis. I ended up giving them […]

from The Fitnessista

Slow-Cooker Success: Low-Calorie Beef and Vegetable Stew

Stay Fit This Holiday Season With a Fast-Paced Upper-Body Workout

The following post was originally featured on Peanut Butter Fingers and written by Julie Fagan, who is part of POPSUGAR Select Fitness.

This workout targets all of the major muscle groups in the upper body and moves quickly thanks to supersets (the pairing of two exercises back to back with no rest).

(And yes, I couldn't resist using the holiday graphics available in PicMonkey to create the above image.)

Links to demos of some of the exercises:

This workout can easily be completed at home if you have a set of dumbbells - just substitute triceps extensions for the triceps push-downs!

Additional Upper-Body Workouts:

from POPSUGAR Fitness

Dear Mark: Candle Fumes Safety, Quest Bar Carbs, Minimalist Shoes for Track, and Walnut Oil

For today’s edition of Dear Mark, we’ve got a four-parter. First up, how safe are indoor candles? Do some emit toxic fumes? Are there certain types of candles we should prefer over others? The second question concerns the carb content of Quest Bars. Can we really disregard all the fiber and sugar alcohols when determining […]

from Mark's Daily Apple

Count These Instead of Calories For Faster Weight Loss

Testimonial: Paleo was the answer

Testimonial written by: Sandra Choate Here is my story. I have been over weight all my life. I have been on so many diets since I was 12. I took Dexatrim when I was 13 and starved my self. I did the cabbage soup diet, then tried the so called Read more...

from The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness

The Old-Fashioned Remedy One Dietitian Calls Her "Drug of Choice"

Holly, jolly

Hi! Happy Monday! Hope you’re having a wonderful week, and that those of you who are celebrating are enjoying a fantastic holiday season! Totally wearing my leopard-print Santa hat to teach BODYPUMP this morning haha. Nothing says “holiday season” like a trip to the Air and Space Museum. (For an airplane-loving guy and his equally […]

from The Fitnessista

The Best Cereal For Weight Loss

Can't get enough of cereal? We don't blame you. It's a quick, easy, and convenient food that makes breakfast a no-brainer. However, if your favorite variety is loaded up with the wrong ingredients, it's not supporting your weight-loss goals and healthy resolutions for 2015. Dietitian Julie Upton, MS, RD of Appetite For Health, recommends one and one-half cups of Post Great Grains Protein Blend served with low-fat or nonfat milk and one small banana sliced on top.

If you're not a fan of that particular cereal, you still have options, but you'll need to closely read the back of the box. According to Julie, when choosing a cereal, it needs to include eight grams of protein, four grams of fiber, and no more than 10 grams of sugar per serving. It may be rough to give up your favorite sugar-laden cereal, but if you follow Julie's recommendations, you'll start seeing results sooner!

from POPSUGAR Fitness

POPSUGAR Shout Out: What Happens When You Regret Your Tattoo

Sunday, December 21, 2014

Is It OK to Offer Health or Fitness Advice?

Say you're eating lunch with a friend who's overweight. She's sipping a Diet Coke while dousing her salad in gobs of Ranch dressing, croutons, and shredded cheese. Would you politely offer some tips about how to make her meal lower in calories, or would you keep your mouth closed? Offering health and fitness advice is a tricky thing. There's a fine line you can cross over, where you end up hurting her feelings instead of helping her become healthier.

Is it your duty to spread the word of health and fitness to the world, or are you careful about who you spread the word to?

from POPSUGAR Fitness

Saturday, December 20, 2014

Download POPSUGAR Active For a Healthy New You!

Oven Baked Chowder

Meals like this oven-baked chowder are exactly the type of recipes that instantly become keepers. Why? The chowder is deeply flavorful and the fish and veggies cook perfectly every time, with little assistance from you. Plus, it’s a one-pot meal that serves up both protein and veggies and leaves behind only a few dirty dishes. […]

from Mark's Daily Apple

Feeding people is important, but feeding people well should be a priority.

Guest post from: SeaShare Of the 4 billion pounds of food distributed through the Feeding America food bank network, less than 2 percent is nutrient-dense, animal-based protein and seafood makes up only a fraction of that. More than 49 million people in the US have limited access to nutrient-dense foods Read more...

from The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness

Sweet Meets Savory in These Sweet Potato and Carrot Latkes

5 Things I Wish Someone Told Me Before I Started Running

When I first got into running, I experienced everything from painful blisters to chafing to unsupported bosoms - no wonder I hated it. I wish someone had sat me down and told me these basic tips and tricks to help smooth my transition from nonrunner to runner. If you're just starting out on your own journey pounding the pavement or treadmill belt, here are things you should know about running.

It Gets Easier

As with most things, the more you do it, the easier it becomes. To strengthen your muscles, acclimate your heart and lungs, and increase your endurance, run at least three times a week. Start off with a doable distance such as two miles. Once that distance feels good, gradually increase your mileage. The key is to move at a comfortable pace for a reasonable amount of time. If you do too much too soon, you could end up with an injury or a deep hatred for the sport.

You Don't Have to Wear Two Sports Bras

If you're well-endowed, running can be painful. I wore two sports bras for the longest time because I couldn't find one that prevented the uncomfortable bounce. A cheap cotton sports bra from Target just won't do. You might have to spend $50 or more, but it's worth it when you only have to wear one bra you trust.

Don't Skimp on Gear

For my first run, I picked up a $25 pair of sneaks and a pack of cheap cotton socks and wondered why I had screaming blisters. You don't need a ton of gear, but what you do need, you shouldn't skimp on. Spring for a trusty pair of well-fitting sneaks ($60-$120), a good pair of wicking socks ($10-$15), a super supportive sports bra ($30-$70), a seamless tank to prevent chafing ($20-$40), and a lightweight pair of running shorts to avoid wedgies ($20-$40). Technical gear specifically designed for running makes a huge difference and could make or break your new running career.

There Are Apps to Chart Your Run

I often drove running routes in my car to figure out mileage until my hubby introduced me to the wonderful world of iPhone running apps. The GPS not only keeps track of your distance, but it'll also chart your workout time, pace, calories burned, and elevation and give you a map of your run. Being able to track your workout might motivate you to keep going so you can beat your personal records.

Running Outside Is Harder Than the Treadmill

My power was out one morning - meaning no treadmill time for me - so I decided to run outside instead. It was so much harder! The real hills, the uneven terrain, the wind, the sun, the heat - it all makes running tougher than it already is. But I'll tell you, once I started running outside, I saw a huge improvement in my strength and endurance. I even lost the five extra pounds I could never quite shake, and my muscle definition was noticeable to others ("Damn, look at your calves!"). I know people are in love with their treadmills, but I wish someone suggested I run outside because the difficulty made me a better runner.

from POPSUGAR Fitness

Friday, December 19, 2014

How People Magazine's Sexiest Woman of the Year Tones Up Before a Shoot

At the first-ever People Magazine Awards last night, Kate Upton was named sexiest woman of the year! We chatted with celebrity fitness guru David Kirsch, who prepped Kate for her Sports Illustrated swimsuit edition cover shoot. Learn how David whipped Kate into shape and helped her adopt a healthier lifestyle.

She sweat outside: "We started out in East Hampton and did very basic track and field work. We did wind sprints at the high school on the track, when the sun went down, we did bleacher drills up and down. And she wasn't very happy about that. That's where we started . . . When we were out at the beach or playground, we did hanging knee raises and the monkey bars. Whatever was around us, we did it."

She changed her diet: "I didn't know how she had been eating before, but I knew how I wanted her to eat going forward. She would come over, and we'd eat together. So she saw how I ate and how I fed my daughter, and she saw that it would be tasty and fun. It wasn't going to be an oppressive, tasteless experience . . . we dialed her into the fact that she could eat, get fit, and lose weight. Starving yourself is the furthest thing from my philosophy."

She made it fun: "Does she like running, sprinting? No, I'd probably say that's her least favorite thing to do. But she loves boxing and kickboxing, because she loves kicking my butt."

She cleansed before the shoot: "Seven days before the shoot she did my lemonade cleanse, which was a great way to debloat, and she is and was a huge fan of Thermo Bubbles - even when she was traveling she took it with her. Obviously there was no alcohol, there were no processed carbs, there were no diet drinks."

She stayed dedicated: "I've done this for a very long time, but for a woman of 20 years old, it was incredibly remarkable to me the dedication and drive and single-minded focus: This is what I have to do, whatever I have to do to get it done. We accomplished great things. We did two-a-days, we trained in the morning and in the evening."

from POPSUGAR Fitness

Why This Short-Distance Race Is My New Year's Resolution

As a former high-school sprinter who used to balk if I had to make more than one lap around the track, I've never thought of myself as an endurance runner. So when I trained for my first marathon in 2013 I was pretty nervous about whether or not I'd be able to finish the course - I didn't even entertain the thought of giving myself a time goal. Post-race, I'm proud I can now call myself a marathoner, and I now love racing so much that I never say no to a half marathon. But one thing's for certain: my New Year's resolution for 2015 is definitely not to run another 26.2 miles.

Instead, I'm going back to my roots and cutting my next race goal short. What's next on my bucket list? A mile race. The shorter distance is one of the trendiest ways runners are challenging themselves, and I'm ready to jump on the bandwagon. Here's why.

  1. It's a different challenge: Sure, it's only a mile, but that doesn't mean you don't have to train for it. In order to be able to sprint for an entire mile, you'll have to incorporate lots of speed work into your running routine. Since I've been trying to improve my pace over the years, training for a mile race will give me the push I need to make gains against the clock.

  2. It doesn't take over your life: One of my biggest complaints about marathon training is just how much of your life becomes about the race: you can't say yes to any weekend plans without first consulting your training calendar, and you don't dare sit down for a meal before making a quick calculation about when you need to go for your next run. Training for a shorter race, however, gives you a goal to work toward without overtaking all your free time.

  3. It's an adrenaline rush: One reason why I love interval treadmill workouts and classes like Barry's Bootcamp is because they challenge me to go my fastest and embrace my inner sprinter. When I'm training for a long race, however, I'm more worried about conserving my energy in order to have a solid performance from start to finish on the course. A mile course is the perfect length to run like the wind and clock just how fast I can go when I'm not worried about the miles and miles ahead.

from POPSUGAR Fitness

3 Easy Sandwiches to Help With Weight Loss

On days when you need a quick lunch that satisfies, let these sandwich recipes come to the rescue. All three of these tasty combinations are recommended by dietician Julie Upton, MS, RD, of Appetite For Health, since they offer the ideal combination of ingredients to fill you up and help you lose weight.

Number One: Turkey and Apple Pita Pocket

Source: Lizzie Fuhr

  • 1 small whole wheat pita or 2 slices whole wheat bread

  • 3 ounces turkey breast

  • 2 pieces leaf lettuce

  • 4 pieces thinly sliced apple (save remainder of the apple for a side snack)

  • 1/2 ounce gruyère cheese

Serve sandwich with one six-ounce container of Greek yogurt and the remainder of the apple.

Number Two: Tuna Salad Sandwich

Source: Thinkstock

  • 1 small whole wheat pita or 2 slices whole wheat bread

  • 3 ounces canned light tuna in water

  • 1/4 cup celery, chopped

  • 1/4 cup green onion, chopped

  • 2 tablespoons light mayo (or 1 tablespoon regular mayo)

  • Salt and pepper to taste

  • 2 slices leaf lettuce

Serve with one piece fresh fruit or one cup chopped fruit.

Number Three: Cobb Salad Pocket

Source: Corbis images

  • 1 small whole wheat pita or 2 slices whole wheat bread

  • 2 cups romaine or mixed greens

  • 1 hard-boiled egg, sliced

  • 2 ounces cooked chicken breast

  • 1/4 cup cherry tomatoes

  • 1/4 cup sliced cucumber

  • 2 tablespoons vinaigrette

Tuck some of your salad into your pita pocket, or simply serve the pita or bread on the side.

from POPSUGAR Fitness

The Way I Used to Live Life Was Slowly Destroying Me

It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep […]

from Mark's Daily Apple

POPSUGAR Select Blogger Buzz: Recipes to Help Ease the Winter Blues

Follow This 7-Day Vegan Meal Plan to Help You Shed Pounds

Celebs like Beyoncé and Jay Z took on the 22-day vegan challenge for good reason. A diet free of animal products can improve your health, increase your energy, offer better digestion, speed up your metabolism, and help you lose weight. If you're ready to take on this good-for-you diet that's also good for animals and the planet, check out this seven-night dinner plan to help make it happen.

These seven dinners include links to each recipe plus a shopping list at the end to bring to the grocery store. To ensure you follow through with this meal plan, shop for all the ingredients over the weekend. You can either take time on Sunday to cut up ingredients and cook up some whole grains or follow the "time-saving tips" included for each night to help prep for later meals.

from POPSUGAR Fitness