Tuesday, September 30, 2014

Think Yoga Is Just Glorified Stretching? See These Health Stats http://ift.tt/1xyZ87R

If you're still convinced that yoga is nothing but stretching, it's time to get the facts. There is so much this ancient practice can do for your body, mind, and spirit beyond sheer relaxation - hey, there's got to be a reason it's been around and revered by so many for so long!

Headache relief: The tension in your neck, tight shoulders, or back pain can cause major headache pain, but instead of popping a pill for relief, these yoga poses can gently stretch and open those areas, helping to circulating blood to your head.

Alleviated anxiety: You know that yoga can help you unwind, but it can have big benefits for people with more serious anxiety issues. One study has shown that yoga increases GABA, a chemical in the brain that people with mood and anxiety disorders lack, more than other forms of exercise.

No more insomnia: Yoga before bed can be some of your best defense against insomnia. By calming down your body and your mind, you're putting yourself in a better position for restful slumber. This before-bed yoga sequence has rescued me from many a sleepless night.

Improved fertility: While there's really no hard scientific evidence that yoga is effective when it comes to fertility, many women have found success from this ancient practice. Some experts believe that by increasing blood flow to your pelvis, stimulating hormone-producing glands, and releasing muscle tension, you're putting your body in a better position for healthy, natural conception.

Boosted immunity: Think that loading up on vitamin C is the only way to boost your immunity? Guess again. All exercise can help you stay healthy, but one Norwegian study suggests that yoga may be better than traditional exercise when it comes to strengthening the immune system.

Lightened-up cramps: If you tend to pop meds every time your time of the month rolls around, consider this: getting your body moving with yoga can alleviate those uncomfortable cramps. These poses stretch out your hips, belly, and back - all the places where cramps can hit you hard.

Natural detox: An active, heat-building practice (one where you sweat a lot) full of twists detoxifies and purifies your digestive system and internal organs. Try this strong yoga sequence that is designed with natural detox in mind - plan to twist and sweat with this one!

Want more yoga resources? Check out:

How I Learned to Stop Hating Yoga

10 Things to Know Before Your First Time - Yoga Edition

The Short and Sweet Yoga Sequence You Can Do Every Morning

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Is This the Smoothie That Helped Transform Gwyneth Paltrow's Butt? http://ift.tt/1v2h6Lm

Tracy Anderson is known as the go-to trainer to megawatt stars like Gwyneth Paltrow and Jennifer Lopez, but what you might not realize is that she also has an awesome arsenal of recipes, including one seriously delicious smoothie. This delicious five-ingredient drink is full of vitamins and fiber - it's the perfect pick-me-up.

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Rekindling old hobbies http://ift.tt/eA8V8J

Hi! How’s your day going so far?? We’ve been relaxing around the house -Liv is feeling much better!- and having a blast because the nanas are here! They flew in yesterday, and needless to say, we’ve been pretty happy to have them around. The Livi Show is in high gear, and she was so excited […]

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Transform Your Health Summit http://ift.tt/eA8V8J

Hey everyone! We wanted to let you know about this years Transform Your Health Summit from our friend Marcie Peters. The summit is happening now through Oct 5th! These presentations in the summit cover all aspects of health, body, mind and soul. There’s something for everyone: brain health, longevity, leaky Read more...

from The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness http://ift.tt/1nHdnEF

Burn Calories and Fight Belly Fat: 45-Minute Treadmill Workout http://ift.tt/1rDN29P

Intervals are the antidote to boring treadmill workouts. Playing around with speed, timing, and rest periods keeps both the mind and body busy. Interval training is also one of the best ways to beat belly bulge. So torch some serious calories with this 45 minute, treadmill workout.

Set the incline to one percent to prevent shin splints. As with all our workouts, feel free to increase or decrease speed depending on your level of fitness. But doing so will alter the amount of calories you burn.

Click here for the easily printable PDF of this workout. If this workout doesn't appeal to you, here are a bunch of other treadmill workouts to try.

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Kelly Ripa's Hilarious "Butt Selfie" Incident Will Make You Cringe http://ift.tt/1v1AvvV

Kelly Ripa works hard for her hot bod, so it comes as no surprise that she's guilty of taking a sexy selfie every once in a while. But - as Kelly learned the hard way - no matter how buff your backside may be, you don't necessarily care to show it off to others. Kelly stopped by Late Show With David Letterman and shared her horror story of showing her in-laws a little more of her toned and tan body than they probably ever wanted to see.

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3 Moves For Flat Abs by Halloween http://ift.tt/1vu6siM

With Halloween parties and the holidays quickly approaching, it's time to get (or keep) those abs in tip-top shape - after all, you don't want Spanx accompanying you as your dinner party date! The next time you hit the gym or go to stretch after a workout, bring these three ab exercises to your usual routine. This combination doesn't take very long, nor does it require equipment (commercial break activity, anyone?), but the combination of the three will tighten and tone your tummy in no time, so you can rock that costume or LBD with confidence.

Russian Twist

Russian twists are a great way to tone your abs, especially your obliques. You can do them without equipment, but for quicker results, try holding a dumbbell or adding a medicine ball at chest height. Watch this video for a few Russian twist variations, or follow these steps:

  • Sit on the ground with your knees bent and your heels about a foot from your bum.

  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, so don't let it curve.

  • Place your arms straight out in front of you with your hands holding either side of the dumbbell. Your hands should be level with the bottom of your ribcage.

  • Pull your navel to your spine, and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center, and rotate to the right. This completes one rep. Lift your feet off the ground for a more advanced variation.

  • Do 16 full rotations.

Elbow Plank

A traditional elbow plank offers total-body tone and is a great way to target your entire middle. There are many variations to challenge your plank, but first master the basic elbow plank following these steps:

  • Start on the floor resting on your forearms and knees.

  • Step your feet out one at a time, coming into a plank position.

  • Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.

  • Hold for 30 seconds; work your way up to one minute as you build strength.

Toe Touches

If you often do traditional crunches, try bumping up the intensity with toe touches. The challenge here is trying not to bend your knees to fully target your upper abs. Follow these easy steps:

  • Lie on your back on the floor. Raise your arms to your ears or directly above your chest.

  • Without lifting your hips from the ground, raise your legs, holding them there throughout the set.

  • Use your abs to slowly curl your shoulders off the ground, bringing your fingertips to your toes. Now slowly lower your shoulders to the ground, pausing at the starting position to complete one rep. Don't use your neck as momentum to make the motion.

  • Do 20 reps.

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Drool-Worthy New Ways to Enjoy Spaghetti Squash http://ift.tt/Zoya4Q

We Are Family: PrimalCon Oxnard 2014 http://ift.tt/eA8V8J

Oh, man. What a weekend! It’s the Monday after PrimalCon Oxnard, and I’m still trying to process it all. Let’s set the scene for those who don’t know: Mandalay Beach Resort, Oxnard, CA. Nestled right on the coast between Malibu and Santa Barbara, this sleepy little resort hovers at a perfect 72-75 ºF through September, […]

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Coconut-Mango Sticky Rice For Real Girls http://ift.tt/1v08GnG

Print It, Do It: 30-Day Squat Challenge http://ift.tt/1xw7GMO

Give your backside some attention and try our four-week squat challenge! Learn the specifics on each style of squat included in this circuit, then put your knowledge to practice with this plan. You can also download and print the PDF version of the challenge, too. Be sure to hang it on your fridge to inspire you to work it!

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POPSUGAR Shout Out: When Disney Princesses Do Halloween http://ift.tt/1wTfC7A

Monday, September 29, 2014

best inxpensive red wines http://ift.tt/eA8V8J

Hey! How’s the day been? What did you do for today’s workout? I’m about to teach BODYPUMP and excited-nervous to do a few songs from the new release. I’ve been walking around the house singing and marking the moves. Totally normal. Feels good to be back Now that I’m back from my detox -we say […]

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Beat Belly Fat: 5 Research-Proven Ways to Trim Inches From Your Middle http://ift.tt/1vrRA3y

American's waistlines are expanding at an alarming rate! Dietitian Julie Upton, MS, RD, of Appetite for Health, has five research-proven ways to trim inches from your middle.

Women's waistlines have increased whopping 1.5 inches in just over a decade, according to new research published in JAMA last week. What's more, waistlines of women in their 40s expanded some 2.5 inches during the study period. Researchers from the Centers for Disease Control and Prevention used national surveillance data of more than 32,000 US men and women from 1999-2012 to their findings. The results are worrisome because reams of research reveal that larger waistlines equal shorter lifespans.

Waist circumference is a measure of belly fat, including the deep visceral fat that is linked to increased risk for heart disease, type 2 diabetes, metabolic syndrome, asthma, breast cancer, and much more. If your waistline measures 35 inches or greater, you're considered "abdominally obese," even if you're not overweight or obese based on a scale or BMI measures. An ideal waistline for women is up to 32 inches.

How to Whittle Your Middle

Losing love handles comes down to the quantity and quality of the calories in your diet. Research also suggests more sleep and managing stress can help, too.

Here are five research-backed ways to help you trim inches from your waistline:

Eat More Protein and Produce

Eating more lean proteins from low-fat greek yogurt, fish, poultry, beef, and beans in place of low-quality carbs has been shown to help banish belly fat. Strive to get 25 grams of protein at each of your meals to provide the optimal effects on maintaining lean muscle and helping to keep hunger in check. Filling up with fruits and veggies is recommended because the antioxidants and other bioactive compounds in produce make it harder to store calories as abdominal fat.

Limit Added Sugars

Diets rich in added sugars are linked to abdominal obesity, so keeping soda, candy, baked goods, and the vast majority of processed foods sold in supermarkets should be limited in order to The American Heart Association recommends no more

than 6 teaspoons of added sugars per day - equal to no more than 100 calories.

Focus on Whole Grains

Women who eat more of their grain servings as whole grains tend to gain less weight over time and have smaller waistlines. On the other hand, eating too many highly refined grain-based foods like white flour, white bread, and baked goods have just the opposite effect. Added sugars and other fast-burning carbs (white bread, baked goods) cause rapid rises in blood sugar and insulin spikes, which lead to a shuttling of excess calories to be stored as fat. Studies have linked increased ab fat with diets rich in high-glycemic carbs.

Enjoy Healthy Fats

Healthy fats are monounsaturated and polyunsaturated and diets containing plenty of unsaturated fats (like the Mediterranean diet) are associated with smaller waistlines, while saturated fats are more likely to be stored as harmful visceral fat. Beneficial unsaturated fats are found in nuts, seeds, avocados, fatty fish, and vegetable oils like olive or canola oil. Saturated fats are found in full-fat dairy products, fat-rich meats, and fried foods.

High-Intensity Cardio + Resistance Training

Without losing excess body fat, crunches, planks, or any other type of abdominal exercise won't help you lose inches. What's best for a trim midsection? In one study, University of Minnesota researchers reported that women who participated in high-intensity interval training lost more abdominal fat compared to those who participated in lower-intensity aerobic training. Always strength train to maintain and gain more lean tissue to boost your metabolism.

Tip: How to Measure Your Waist Circumference

To accurately measure your waist, a tape measurer should be snug horizontally around your hip bones where your waist would be narrowest. Take the measurement as you exhale a normal breath of air. For most women, an inch off your waist is equal to about 5-6 pounds lost.

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The Veggie Hack That Cuts Calories and Carbs From Comfort Food http://ift.tt/1CBIu7s

As a child, I turned my nose up whenever cauliflower appeared on my plate, but my relationship with it has come a long. long way. This versatile cruciferous vegetable has revamped my favorite comfort foods (even mac and cheese and pizza!) into nutrient-dense, satisfying, and lower-in-carb meals. Let these four creative preparations help you change your tune about cauliflower, too.

Source: Shutterstock

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Why You Should Throw Away Your Scale http://ift.tt/1uX80iM

The following post was originally featured on fANNEtastic Food and written by Anne Mauney, who is part of POPSUGAR Select Fitness.

Many of my AnneTheRD clients are surprised to find that I don't own a scale. The last time I had consistent access to a scale was 10 years ago, when I was living at home briefly after college. I've told this to a number of my nutrition counseling clients lately who I've been encouraging to ditch their scales, and they are shocked. Not only shocked that I don't have one, but shocked that, in the end, it hasn't made any difference in my weight. But the area in which it has made a big difference? My happiness and self worth.

I'm certainly not a traditional dietitian - I don't give my clients rigid meal plans, I encourage them to stop tracking their food/calorie counting if they are when they come to me, and, most importantly, I encourage them to ditch their scales, no matter if they are working on weight loss, maintenance, or gain.

For many of my clients and people in general, I find that the scale has become a sort of evaluator of self worth. Each morning, they step on the scale and let it tell them how their day should go. If the number is low or where they want it to be, they feel happy. In control. Like the day will be a good one. But when the number is higher than they'd like (which, it's worth mentioning, isn't even accurate/indicative of true gain or loss - weight fluctuates all the time for a lot of reasons!), suddenly that number becomes something else entirely. It now represents their failure. They are out of control. Worthless. Not in charge of their own lives. They now feel uncomfortable in their own skin, even if a few minutes earlier they were feeling strong and confident. Negative self talk ramps up. A good day is now a bad one, and that sentiment carries them through the day. Maybe their normal, healthy breakfast is now no longer OK because of that number, so they decide to cut back, even though they're still hungry. Maybe that leads to overdoing it later, guiltily. Maybe this perceived failure translates into being unable to cope with stress at work. Maybe it means that something that normally wouldn't be a big deal does become a big one.

I work with my clients using the Intuitive Eating approach, and a big part of this is encouraging them to break up with the scale. No matter how hard one works on being intuitive or mindful around food, or how much they work on self care and stress relief and positive self talk, if they are letting a number rule their lives, they will ever make progress. Recently, I've had success convincing a few of my clients to trash their scales. Not just hiding them upstairs or in another room - but truly getting rid of them. A few days later, they have emailed me, shocked. "I had no idea how much of my self worth was tied to that number," they say. Or, "I've been able to focus on how I really actually feel rather than what a number tells me I should feel." Or, "Intuitive eating and positive self talk have become much easier."

I think a lot of my clients expect that if they ditch their scale, they will all of a sudden gain 20 pounds and not realize it. Or that they will be totally out of control. But actually, it's the opposite. Since when do we need a machine to tell us if we're where we want to be? If we feel strong and healthy? If we can kick butt at our workouts? If we're a good friend, or doing well at our jobs, or being a good spouse/parent/whatever? You don't need a scale to tell you any of that. When I broke up with the scale 10 years ago, guess what? Nothing happened. I didn't suddenly lose weight, or gain weight. But I did stop worrying about it. Instead, I was able to more clearly focus on how strong my body was and how it was powering me through some awesome workouts, what foods made me feel good, and so many other things that are way more important than a number on a scale.

Don't let a number tell you if you're worth it, friends. And even if you aren't ready to ditch the scale for yourself, if you have children, do it for them. No matter how much positive body image talk you share with them, they will pick up on your actions. How long will it be until they start tying that number on the scale to their self worth, too? And how can you tell them not to if you're doing it yourself?

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17 Times Disney Princesses Totally Felt Our Workout Struggles http://ift.tt/10fH191

Working on your fitness isn't always easy, and navigating the gym . . . Well, let's just say sometimes it's a struggle, but luckily you're not in it alone. You might not think so, but there's a group of savvy screen sirens who are right there with you. Sure, they may seem prim and proper, but Disney princesses are a surprisingly active bunch. Belle dances, Pocahontas runs, and Mulan . . . does just about everything. OK, so we're not sure that every Disney princess can really break a sweat like the rest of us, but at least they understand our struggles.

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Done in 5 Minutes, Homemade Sunflower Seed Butter Is Full of Fiber http://ift.tt/1vqcvF8

Carve Your Core! 10 Workouts All About Your Abs http://ift.tt/Ok7igz

Strong, sculpted six-pack abs are only a click away! Aside from making you feel confident in your formfitting clothes - without worrying about your muffin top hanging over your waistline - strong abs also prevent back pain, improve posture, and make you better at running and everything else physical (wink, wink). Make it happen with one of these five- or 10-minute videos, and get ready to feel your core burn.

Source: POPSUGAR Studios

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Here's What a Full Week of Fruits and Veggies Looks Like http://ift.tt/1uWvp3S

You know that it's important to eat your fruits and vegetables every day, but do you really know how much is enough? It seems simple enough: the USDA recommends two cups of fruit and two-and-a-half cups of vegetables every day, but putting it all together day by day, week by week is a different story. We've taken all the hassle and guesswork out of the picture with this seven-day plan that includes recipe ideas and serving suggestions. Click through to see all the gorgeous produce on your healthy menu for the week!

Photo: Grace Hitchcock

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20 Foods That Help Curb Overeating http://media4.onsugar.com/files/2014/09/19/145/n/1922729/71f7315aa117fe15_thumb_temp_cover_file8453211373471476.large.jpg

Eating well-balanced meals and snacks are both important for maintaining a healthy lifestyle. But whether it's because you find yourself mindlessly snacking or because your meals aren't keeping you as full as you'd like, sometimes you need something to keep you from rummaging through the pantry. Here are 20 appetite-suppressing foods that keep you feeling full!

from POPSUGAR Fitness http://www.fitsugar.com/Natural-Appetite-Suppressants-Keep-You-Feeling-Full-16417130

How Your Drinking Habits Are Causing Weight Gain 24/7 http://ift.tt/1mH5RbV

Testimonial – Paleo Remission Of Severe Rheumatoid Arthritis http://ift.tt/eA8V8J

I was diagnosed with RA in 2002. I am a second generation RA sufferer so I looked to my mother for guidance. She had advanced RA (which means that her joints had twisted) within 4 years of onset and traditional treatment by a Rheumatologist. In desperation she had researched the Read more...

from The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness http://ift.tt/1rvsLly

Like lightning in a jar http://ift.tt/eA8V8J

Hi! Happy Monday! Hope you’re having a wonderful morning and enjoyed a relaxing weekend. Mine included a traveling day to get home to my favorite people. We even had packed snacks (energy balls -recipe is below!- salad, and trail mix) to enjoy at the airport; far more delicious than most airport food I’ve seen. (salad […]

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POPSUGAR Shout Out: Easy Slow-Cooked Meals to Eat This Week http://ift.tt/1rwZSH3

Sunday, September 28, 2014

One Week of Group Exercise Classes - RECAP http://ift.tt/1nvQVOK

from Honey We're Healthy http://ift.tt/1nvQYtF

This IS the Ultimate Warmup http://ift.tt/YxU989

Fitness is an important part of a healthy life. And stylish, functional gear that supports your workouts makes those sweat sessions even more enjoyable. That is why we have partnered with maurices on this 10-minute warmup.

Before you hit the ground running or pick up your first dumbbell, you need to warm up. Getting the blood flowing with a little cardio and dynamic stretching preps your muscles and joints for a better, more effective workout. And do we have a warmup for you! This 10-minute video prepares you for any workout, helping to prevent injury and post-workout soreness. Press play to get your sweat session started.

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Get Energized With This Pumpkin Buckwheat Power Bowl http://ift.tt/1qJjMt3

On a Budget? Let These 25 Boutique Fitness Videos Help http://ift.tt/Yx96Y0

If you're tired of handing over your hard-earned dollars for expensive boutique classes at a studio week after week, let these workouts come to the rescue. Whether you're a Pilates buff, cardio dance junkie, or bootcamp enthusiast, you'll find a ton of videos that will challenge your skills and make you excited to move. Concerned about missing out on the group fitness experience? Invite some friends over, and create that energy at home!

Source: Shutterstock

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Saturday, September 27, 2014

Hot and Sour Soup http://ift.tt/eA8V8J

Hot and sour soup, with its bracing spicy and sour flavor, tastes intuitively like food that will give your immune system a boost. At the very least, it’ll warm your belly and provide a satisfying meal, and with this recipe, no take-out menu is needed. You can choose to seek out authentic ingredients (like lily […]

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Lose Weight Now! 10 Quick Calorie-Cutting Tips http://ift.tt/102mdln

Want to lose a pound this week? You need to burn or cut out 3,500 calories. The best way to approach it without feeling deprived is to cut out a few calories here and there throughout your day, making lower-calorie food swaps so your taste buds don't miss a thing. Here are 10 simple ways to reduce your daily calorie intake, so you can start dropping pounds right now.

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Khloé Kardashian Has a Healthy Pre-Gym Snacking Secret http://ift.tt/1t4fePO

If there's one thing we've learned about working out, it's that eating right first can make a big difference, which is why we were inspired by Khloé Kardashian's smart pre-gym snack this week. But she wasn't the only A-lister squeezing in a workout. See which celebrities made it to the gym this week!

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Friday, September 26, 2014

14 Homemade and Healthy Energy Bars http://ift.tt/1vbyejT

Whether you're on the go running errands or need a pick-me-up pre-workout, an energy bar is a perfect handy and healthy treat. If you're tired of the usual store-bought suspects, why not try making your own? Here are a group of yummy energizing recipes that will have you up and running in no time.

- Additional reporting by Tara Block, Jaime Young, and Aemilia Madden

Photos: Leta Shy, Anna Monette Roberts, and Jenny Sugar

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Enjoy a Brew This Weekend - It's Good For You http://ift.tt/1Ctyqxf

Primal Living at Any Age: One Stubborn Senior’s Testimonial http://ift.tt/eA8V8J

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 […]

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Friday Faves http://ift.tt/eA8V8J

Hi hi! Happy Friday! Hope you’re enjoying the morning <3 It’s a beautiful one here (shocker haha) and I’m excited to see what the day brings. Some faves from the week and around the web: Passing my BODYPUMP assessment! I’m a real instructor now This was a huge sigh of relief and I’m excited to […]

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Thursday, September 25, 2014

Stay Warm in Style With These 11 Sporty Jackets http://ift.tt/YePaZL

When the weather starts to cool, making it to the gym can be tough - who wants to leave the comfort of bed when it's cold and gloomy? But there's an upside to the chill in the air: there's room in your life now for some stylish layers. Yes, you deserve to look as good leaving the gym as you do while you're there, and armed with these 11 toppers, you can walk out of the gym knowing that no matter where you're headed next (or how sweaty you may be), you'll be chic and comfortable.

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taking a hike http://ift.tt/eA8V8J

Hi! Hope you’ve had an wonderful day so far <3 Thanks for hanging in there with me this week with a slightly sporadic blogging schedule. Things should be back to normal around here starting tomorrow I’m still having an incredible time here In BC and am constantly blown away by the majestic scenery. I’ve had […]

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Have Your Cake and Lose Weight, Too http://ift.tt/1rh9XJ8

You don't discriminate. Whether we're talking about cakes, cookies, brownies, ice cream, cupcakes, chocolate, doughnuts, muffins, cheesecakes, or sundaes, you get excited about it all! Sugary sweets bring you so much joy, but they also send you shopping in search of larger jeans. Don't fret! We have your sweet tooth covered! Follow these 11 tips and learn how to indulge in dessert without gaining a pound.

Source: Thinkstock

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For Your Best Run Ever, Warm Up With These 4 Moves http://ift.tt/1CpHK5u

While static stretching before a run is a big no-no, yoga is a whole different ballgame because it involves movement-based stretching. These four exercises will get your blood circulating throughout your bod. Slowly loosen up typically tight areas such as the hips, hamstrings, and lower back with these dynamic stretches. They just feel so darn good and prep your body for a great run.

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7 Calorie-Conscious Casseroles You'll Love For Fall http://ift.tt/1v5nlA2

Think that casseroles are synonymous with calorie bombs? Guess again. Casseroles can be full of good-for-you ingredients and calorie-conscious nutrition that support weight-loss goals all day long. From breakfast through dinner, let these easy casserole recipes make your next meal even better.

Photo: Lizzie Fuhr

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Sky-High Yoga: Inspirational or Totally Insane? http://ift.tt/1viMuXg

Warning! If you have a fear of heights, this video is not for you. Twenty-five stories above the streets of New York City, Rachele Brooke Smith is getting her sky-high yoga on. She even smiles and says, "That's not scary at all." I hope she's joking. Who needs a yoga mat when you can do Dancer on a ledge that's half as wide? Just don't forget to use your drishti - a steady gaze could mean the difference between nailing a pose or falling to your death!

Front Page Image Source: Thinkstock

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This May Be the Coolest Workout Gear We've Ever Seen http://ift.tt/1n2iHCb

6 Mac and Cheese Riffs That Slash Calories and Fat http://ift.tt/1rfwvtU

Mac and cheese is one of the classic comfort foods everyone loves, but all that fat, cheese, and cream often sounds like a bellyache waiting for happen. Regardless of your dietary preferences or weight-loss goals, you can enjoy a bowl of this good stuff and still support your needs. Check out all our lighter spins on mac and cheese, and find one you can enjoy ASAP.

Source: Shutterstock

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Sculpt, Stretch, and Sweat With Buti: It's Yoga That Boogies http://ift.tt/1BbElVb

Get ready to shake your moneymaker like you never have before with this 10-minute Buti workout. A hybrid of dance and yoga, this increasingly popular Crunch class mixes traditional yoga poses with pulsing and gyrating moves to tone your entire body while raising your heart rate. It's fast-paced, fun, fierce, and feminine. And might even make you blush a little. Press play and get ready to sweat.

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How to Succeed with a Growth Mindset http://ift.tt/eA8V8J

A couple decades ago a Stanford University psychologist by the name of Carol Dweck became famous when she suggested parents praise their children’s efforts instead of compliment them on their “inherent” intelligence (“Joey, you’re such a smart boy! “Suzy, how’s Mama’s smart girl?”). The descriptive accolades telling kids how intelligent they are, her research demonstrated, […]

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POPSUGAR Shout Out: '90s Tech That Was Bomb.com http://ift.tt/1sZ3C0r

Wednesday, September 24, 2014

Tabata and strength workout! Build and burn http://ift.tt/eA8V8J

Hi! How’s your afternoon going? Hope you’re having a great one so far! I stayed back from hiking to catch up on some work, and also enjoy a rare treat: a nap! So good. Today, I have a new workout for you that’s a mixture of two of my favorite things: Tabata and strength. You […]

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4 Healthy Greens to Try (Because There's More to Life Than Kale) http://ift.tt/Y68msJ

I'll admit it: I'm a bit kale-obsessed. Whether it's massaged, steamed, sautéed, or blended, I'm into that tasty green and all the healthy benefits it brings to the table. Yes, there's no denying that kale is a nutritional powerhouse, but no heart should belong to just one green - there are plenty of other leafy options out there that deserve a try. Look for these delicious and nutritious vegetables that next time you're at the farmers market. There's no guesswork necessary when it comes to preparation; I've included a few of our favorite recipes starring each green.

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Low-Weights, High Reps: Feel the Burn With These Arm Exercises http://ift.tt/1v0IgUZ

We all want those arms that don't flap in the wind when we're waving hello, right? These five exercises with light weights make it look easy, but the small isometric moves ensure you feel the burn. Grab your two- or three-pound dumbbells and get going, but don't worry if you don't have weights - you can even do them without for some excellent toning.

Source: POPSUGAR Studios

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22 Healthy Soup Recipes to Warm You Over http://ift.tt/1vi43FS

Whether it's cold weather, the flu, or a lousy mood, there's nothing like the pick-me-up that a bowl of soup can provide. Instead of feasting on calorie-laden, cream-based soups, make one of these healthy recipes instead. Whether you're a meat eater, vegan, or vegetarian, you'll find the perfect soup to fit your diet.

Photo: Lizzie Fuhr

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This Kid Gets That Weight-Loss Shakes Are Silly http://ift.tt/ZMWDRp

Hopefully you know that there's no cure-all miracle when it comes to weight loss, but if you've ever fallen victim to a late-night infomercial full of empty promises, you'll love this video. Two cute kiddos' voices (and storytelling skills) lay the commercial script these adult actors perfectly lip-sync. They've got the buzzwords like "gluten-free" down pat, but about halfway through, one spokesperson changes his tune, throwing a bit of a wrench in the other's money-making scheme. Press play for a good laugh.

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From Flabby to Flat: The Ultimate Guide to a Sexy, Toned Belly http://ift.tt/Y7VliA

Are you battling with a pudgy pooch? If your belly is the one place fat just won't disappear, while there's no magic one-step cure, here are some must dos that are proven to whittle your middle.

Source: Thinkstock

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Get Results - Sign Up For the POPSUGAR Fitness Newsletter Now! http://ift.tt/1mTxiQ9

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Hate Yoga? Here's How to Change That http://ift.tt/1xgY2gW

Blogger friends’ books http://ift.tt/eA8V8J

Hey! How’s the morning going? Hope you’re having a great one so far <3 I just finished up a morning stretch, an awesome breakfast, and am ready to enjoy the day’s adventures. I feel inspired with recipes lately. It’s certainly a mixture of a few things: the fall produce (gimme ALL THE SQUASHES), enjoying new […]

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What Does 1 Serving of Vegetables Really Look Like? http://ift.tt/1r8hGcs

When it comes to eating your vegetables, do you really know how much is enough? According to the US Department of Agriculture, the average 19- to 30-year-old woman requires two and one-half cups of vegetables per day. If this amount sounds out of reach, don't fret. The following photos will show you how to measure (and eyeball) the vegetables you need to meet these requirements every day.

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POPSUGAR Shout Out: Why Is Added Sugar Bad For You? http://ift.tt/1xcIBX7

Tuesday, September 23, 2014

Hi from the Mountain [Trek] http://ift.tt/eA8V8J

Hey! How’s your night going? Hope it’s been a great one so far <3 I’m enjoying a beautiful time here in British Columbia. It’s not a difficult thing to do; check out this scenery. Oh Canada, you are a beauty indeed. It’s been pretty amazing to discover an entirely new location via my preferred mode […]

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What's So Bad About Added Sugar? http://ift.tt/1xao2dS

Sugar has been getting a bad rap over the last few years - and in the case of added sugar, it's for good reason. While naturally occurring sugars, like those from fruit, are welcome in a healthy, balanced diet, added refined sugars, like those in a powdery doughnut or soft drink, are a different story. Added sugars come in the form of granules, powders, and syrups that are cooked into foods or added at the table.

According to the American Heart Association, most women should be consuming no more than 100 calories from these added sugars per day, or about 24 grams (six teaspoons of sugar) - for reference, one 12-ounce can of regular Coca-Cola has 39 grams of added sugar. If you're not convinced that it's time to cut back, here are all the reasons to get serious about the sweet stuff ASAP.

It's addictive: While the levels are lower than highly addictive drugs, sugar affects your brain and releases dopamine into your bloodstream much like cocaine. Like with any other drug, your high diminishes with continued use, so you start craving more and more in hopes of feeling better and better. In fact, there's a trend among newly sober individuals; many get off drugs and pick up a sugar addiction instead.

It's linked to heart disease: Recent studies have shown a link between high sugar consumption and heart disease, even for individuals who aren't overweight. Over the course of one 15-year study, participants who took in 25 percent or more of their daily calories as sugar were more than twice as likely to die from heart disease as those whose diets included less than 10 percent added sugar.

It promotes belly fat: One laboratory study has drawn a link between high levels of fructose in a childhood diet with an increase in belly fat. When fructose, a sugar widely used in processed foods and sodas, was present as children's fat cells mature, research found that "more of these cells matured into fat cells in belly fat." Beyond a larger waistline, abdominal obesity raises the risk of heart disease and type 2 diabetes.

It affects your immune system: According to naturopath practitioner Dr. Holly Lucille, too much sugar is one of the biggest problems that contributes to being "immuno-compromised or susceptible to catching flus." If you're constantly coming down with a new bug or infection, it might be time to look honestly at your sugar consumption.

If you're ready to cut back, then try out our low-sugar meal plan, and take these tips to curb your habit to heart.

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Why Do My Legs Itch When I Run? http://ift.tt/1wKQdNl

It's a beautiful September day. There's a cool breeze blowing, not a cloud in the sky, and it's inspired you to lace up your shoes after taking a break from running all Summer. A few minutes into it, you start to experience an itchy sensation all over your legs, and it's so overwhelming that you have to stop running to scratch. What gives?

As your heart rate increases, blood flows faster, and the millions of tiny capillaries and arteries in your muscles begin to expand rapidly. The capillaries stay open to allow for maximum blood passage when you're fit, but if you're out of shape, your capillaries tend to collapse, not allowing as much blood to pass through. When your capillaries expand, the surrounding nerves become stimulated and send messages to the brain, which reads the sensation as itching. Unfortunately, your itchy legs are the price paid for falling off the exercise wagon. To prevent itchy legs, keep up with your regular exercise routine.

Just like a red face during exercise, itchy legs are no cause for alarm, that is unless the itch is accompanied by hives. Exercise-induced urticaria is in a sense an allergy to exercise, and if you're also experiencing stomach cramps, swelling of the face or tongue, or difficulty breathing, seek medical attention immediately.

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Apple Pumpkin Spice Muffins Made With Fiber-Rich Avocado http://ift.tt/1ujaBXQ

Coke, Pepsi, and Dr Pepper to Cut Calories by 20 Percent http://ift.tt/1x995sr

Much maligned in recent years and often pointed to as a major source of the obesity epidemic, soda is looking to change its image. During the Clinton Global Initiative meeting today in NYC, Coke, Pepsi, and Dr Pepper have pledged to reduce the calories Americans consume from beverages by 20 percent over the next decade. To cut calories by one-fifth by 2025, the big three plan to market smaller-sized packaging along with promoting zero-calorie and low-calorie products, like water and diet sodas. Former President Bill Clinton expressed his enthusiasm for the new program in a phone interview with The New York Times: "This is huge. I've heard it could mean a couple of pounds of weight lost each year in some cases."

The soda industry plans to sell drinks packaged in smaller portions while also educating consumers to drink fewer calories. This new program builds on a previous commitment to reduce the calories served in schools via sugary drinks. So far, there has been no word on the big three changing formulas or recipes to decrease the actual calories and sugar in their drinks. But as Michael Jacobson, executive director of the Center for Science in the Public Interest, told The Huffington Post, this announcement illustrates "the industry is seeing the writing on the wall." But Jacobson strongly believes that we need "bigger and faster reductions to adequately protect the public's health."

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Fresh Salmon Recipes to Try For Dinner Tonight http://ift.tt/1r4UgVq

Artificial Sweeteners May Leave You Absolutely Gutted http://ift.tt/eA8V8J

Several years ago, I covered the popular artificial sweeteners sucralose, acesulfame-k, aspartame, and saccharin, finding mixed results and little to confirm the widely-held view that they provoke an insulin response. I also wrote about diet soda in general, coming out generally against them while acknowledging the lack of hard evidence either way. But artificial sweeteners […]

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The Better Back Workout: It's Quick, Easy, and So Worth It! http://ift.tt/1mJDl9T

Don't let back pain keep you down! Here are six exercises that will keep your spine healthy and your core strong. This five-minute workout will teach you the essentials for maintaining a better back, from flexible hips to strong abs. Press play, get ready to stretch and strengthen your back, and feel relief. More from C9 by Champion.

Downloadable Guide

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Does PHD Immediately Normalize the Bodyweight Set Point? http://ift.tt/eA8V8J

The results from the Perfect Health Retreats continue to surprise me. Retreat attendees come for all sorts of reasons. In terms of weight, they have so far had a fairly similar profile to the general middle-aged population, with almost half …

Read more »

The post Does PHD Immediately Normalize the Bodyweight Set Point? appeared first on Perfect Health Diet.

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42 Healthy Lunches to Pack Up For Work http://ift.tt/Y0wI7z

Cooking and packing up a quality healthy lunch is a good idea for so many reasons. Whether or not you're on a weight-loss quest, bringing your own lunch to work keeps you in charge of the ingredients that fuel your body and helps you perform at your best both at work and in the gym. Regardless of your dietary limitations and preferences, (at least!) one of these 42 healthy recipes will fit the bill and make its way into your lunchtime rotation.

Source: Corbis Images

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Variety Is the Spice of Workouts: 8 Push-Ups and Their Benefits http://ift.tt/1v2ZqjL

If you want to strengthen your arms and build definition in your upper body and back, then drop and give me 20. Yep, I'm talking push-ups. Because this simple exercise is also one of the most effective, changing up the kind of push-up you do will target different areas of your arms and back. Learn which variation works which part of your body, then just pick your push-up.

- Additional reporting by Macy Williams

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POPSUGAR Shout Out: The 10 Best Things About Being Single http://ift.tt/1uUmbr1

Monday, September 22, 2014

White Plum Giveaway http://ift.tt/eA8V8J

This post is sponsored through my partnership with White Plum. Read on for an awesome giveaway opportunity + discount code! Hi from Canada! Hope you’re having a wonderful day. Thank you for the awesome comments on the kombucha post! I’ll be back soon with some adventures from lately, but in the meantime, how about a […]

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10 Healthy Life Lessons I Wish I Knew in College http://ift.tt/XYvj1g

When I first walked through the door of my teeny-tiny dorm room, my first thought was "freedom!" - my second thought was "I'm hungry," and so began my induction into the wild world of trying to live healthy during college. While everyone discusses the dangers of the freshman 15, weight gain isn't the only health issue college students find themselves faced with. Sleep, alcohol, stress, and exercise - these issues all play a huge role in a young woman's health, and while I came to learn the importance of taking good care of myself, there are some things I wish I had known from my very first day on campus. These 10 lessons are ones that I have continued to live by, even though I've left campus for the next chapter. Armed with these bits of knowledge, know that a healthier life is always possible.

1. Keep Healthy Snacks Handy

When I first moved into my dormitory, my living situation was a shock. Without a stove or refrigerator at my disposal, I was stumped - where could I keep the study snacks I enjoyed at home (pickles, anyone?). I watched my roommate stock her shelves with chips, candy bars, and other not-so-healthy snacks, but I had never been a big junk food eater. So I spent night after night listening to my stomach growl, refusing to cave in to my roommate's offer of sour cream and onion chips. Later, I came to realize that healthy snacks were more of an option than I had believed, I began to stock my drawers with protein-packed nuts, fiber-rich fruits (like apples), and store-bought snacks that had ingredient lists that I could actually understand (including a few too many bars of my favorite dark chocolate). Once I was armed with healthy snacks I could actually enjoy, I was happy to sit in bed and nosh away; satisfied, but on my terms.

2. Make the Most of Your Free Time

Picking classes every semester always felt like putting together a crazy-complicated jigsaw puzzle - it was hard to get everything to fit, and sometimes there were awkward spaces I just couldn't manage to figure out. When I was stuck on campus with an hour or two to kill between lectures, I found myself surfing the Internet on my laptop or taking a nap to kill time. That is, until one day I discovered that I could squeeze my workouts into the funny spaces in my schedule. Suddenly I was using the time for a productive and healthy, habit and I entered my next class feeling invigorated and ready to learn instead of antsy or tired.

3. Learn to Listen to Your Appetite

Walking into my college cafeteria felt like entering Willy Wonka's chocolate factory; I was dumbfounded by the limitless (and bottomless) choices in front of me. I could start my meal with pizza, move on to a plate of curry or a piping-hot grilled cheese, and finish with a brownie and bowl of cereal. Those first few months I spent many an evening nursing a stomachache from my overindulging. But eventually I learned my lesson: just because the food was available, didn't mean I had to eat it. The trick that saved me then and has continued to help me stay healthy through many a potluck and party is to start with a healthy salad or piece of fruit. Moderation is a challenge, but this trick helped me slow down and think before biting off more than I could chew, literally.

4. Don't Rely on All-Nighters

I need to admit something - I never pulled an all-nighter in college. Though these study sessions may seem like a rite of passage, for me, I always found that a night of solid studying followed by a good (albeit short) night of sleep kept me mentally prepared for whatever exams were coming my way. While some friends spent their nights fighting to stay awake and their days groggy and sleep deprived, I realized that for me it would never be an acceptable way to succeed. Instead of spending a whole night eating junk food and mindlessly reading textbooks, set a time limit and once you've reached it, go to bed. The sleep will help your memory and keep you energized for your test.

5. Skip Soda

As someone with an unreasonably active sweet tooth, an ice-cold bottle of Coca-Cola used to seem like the perfect midday pick-me-up - an ideal combination of caffeine and sugar that pushed me through my afternoon classes. But what I didn't think about was the fact that come evening time, I was cranky, and once I tried to sleep, I would toss and turn. Not only is kicking a soda habit for your waistline (even diet soda is a no-go), it's also extremely important for your health. Sure, when I was cooped up, a dorm vending machine seemed convenient, but I came to realize that kicking my soda habit (I switched to sparkling water instead) helped me leave my mood swings behind.

6. Find the Exercise That Moves You

Splitting time between friends, class, school, and work meant that the things at the bottom of my to-do list never seemed to get done. Finding a workout I looked forward to doing meant that I actually made my sweat sessions a priority. Scheduling in a half hour morning run became an important part of my college routine that helped me feel refreshed and at peace in the middle of my busy weeks. No matter how much you have to do, loving your workouts will help you learn to make them a part of your routine.

7. Let Loose - in Moderation

In college, students can sometimes treat drinking like it's a sport, spending nights and weekends downing drink after drink without giving thought to the hangovers, calories, or other consequences. The secret to balancing work and play was as simple as moderation. By keeping an eye on the number of drinks I would enjoy, I knew I could wake up the next day sans hangover, and even better - I never did anything I woke up regretting. There's nothing wrong with letting loose with your friends, but learning how to imbibe without going over-the-top is a skill that every college student should master.

8. Be Flexible

You don't have to be a devoted yogi to reap the benefits of Downward Dog and Shavasana. For me, yoga became not only a great way to loosen up my body after a full day of sitting and studying, but it also became an important activity for clearing my mind. Especially when I had a test coming up, it was easy for me to get stressed out and on edge, but just one yoga class could completely change my mood. An hour of reflective thinking and movement transformed me from a total mess to someone surprisingly serene.

9. Never Skip Your Meals

My life as a college student often involved waking up a mere 10 minutes before class, rolling out of bed, and running to my lecture hall (sometimes dressed in head-to-toe sweats), but one thing I learned was that skipping meals because I was too busy or stuck on campus just wasn't an option. Missing out on a meal would affect my energy and mood; plus, it can lead to weight gain. Getting in the habit of putting together food the day before meant that I could walk out the door prepared for the day ahead.

10. Walk It Off

No matter the distance or weather, it's always better to head to class on foot (or by bicycle). It's amazing how many steps I would rack up running from class to class, zigzagging across campus. I would even spend time between classes taking strolls to help clear my mind and prepare me for my next long lecture. Though walking may seem mundane, it's the easiest exercise that you can do anywhere, anytime.

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