Friday, October 31, 2014

Low-Calorie Chocolate Chip Pumpkin Muffins

The following post was originally featured on Fitzala and written by Jenni K., who is part of POPSUGAR Select Fitness.

I think we're all entitled to a pumpkin overdose the last three months of the year. And I like my pumpkin overdose in the form of a muffin. Specifically, this healthy pumpkin muffin recipe.

Seriously though, I think the oven usually calls my name as soon as September rounds the corner. After a summer of neglect, it draws me back in with its wonderful smells and coziness that reminds me of a time when I lived in a cold, dark place (aka Seattle).

Now that I live in the eternal summer of California, I do my best to avoid warming up the house. It's the wonderful world of social media that says "turn on that oven make the house smell like pumpkin." Obviously, I have to obey that call.

Anyways back to this healthy pumpkin muffin recipe. How else can muffins be this soft and moist if not with pumpkin? Does anyone know? These muffins are so simple and easy to whip up, it takes less than five minutes. I'd love to incorporate those qualities, the moistness and ease, in to normal muffin recipes. Any tips for that would be greatly appreciated!

Healthy Chocolate Chip Pumpkin Muffins

Yummy and easy, this healthy pumpkin muffin recipe makes a perfect snack, dessert, or even breakfast.

Serves: 8 muffins

Prep time: 5 minutes

Cook time: 20 minutes

Total time: 25 minutes


  • ¾ cup whole wheat pastry flour

  • ⅓ cup Ideal, xylitol, or cup for cup Splenda

  • ¼ tsp baking powder

  • ¼ tsp baking soda

  • ½ tsp salt

  • ½ tsp cinnamon

  • ½ tsp pumpkin pie spice

  • 1 cup canned pumpkin

  • 1 egg beaten

  • ¼ cup non-fat Greek yogurt

  • ½ cup dark chocolate chips


  1. Preheat oven 350 degrees F

  2. Line muffin tin with paper liners and spritz with spray

  3. Combine flour, xylitol, and other dry ingredients

  4. Combine pumpkin, egg, and Greek yogurt in a separate bowl

  5. Add wet to dry and mix well

  6. Fold in chocolate chips

  7. Fill muffin tins ⅔ full

  8. Bake for 20-30 minutes or until muffins are firm and lightly browned on top

  9. Remove and allow to cool on wire rack or plate

from POPSUGAR Fitness

No Tricks, Just Treats! Find Out How to Save $10 on POPSUGAR Must Have

Halloween is here, but the little ones shouldn't be the only ones to expect treats at the door.

With POPSUGAR Must Have, you get the best products in fashion, beauty, fitness, home, food, and more delivered directly to you each month. All items inside each box are handpicked by POPSUGAR editors and sent right to your doorstep! Order your own Must Have box now and save $10 when you use code SPOOKY.

Promotion Code "SPOOKY" ("Code") valid from 8 a.m. PDT Oct. 30, 2014, until 11:59 p.m. PST Nov. 7, 2014, or while supplies last.

from POPSUGAR Fitness

A Few Words on Street Harassment and the Outdoor Exerciser


A few thoughts on Hollaback's street harassment video, and the experiences of active women outdoors.

The post A Few Words on Street Harassment and the Outdoor Exerciser appeared first on A Black Girl's Guide To Weight Loss.

from A Black Girl's Guide To Weight Loss

A Journey Just Begun: How I Lost 60 Pounds in 6 Months and Became a Man on a Mission

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

Friday Faves

Happy Friday and Happy Halloween! Any fun plans tonight? We’re off to a friend’s party later today, and I’m trying to think of a fun activity for this morning. (Bell is thankful to not be reliving the hot dog shame again this year.) Some faves from the week and around the web: The Kale Yeah […]

from The Fitnessista

POPSUGAR Shout Out: '90s Couples Costumes That Are the Bomb Dot Com

Thursday, October 30, 2014

9 New Running Shoes That Will Cure Your Winter Blues

The days are getting colder and shorter, but that doesn't mean you need to be stuck in a running rut. Be inspired with these nine pairs of the newest running-shoe models. From cloud-like cushioning to fun colorways, you're bound to find one that will cure your Winter running blues.

from POPSUGAR Fitness

Here's Proof That Chronic Fatigue Syndrome Is Real

For people with chronic fatigue syndrome, fighting overwhelming tiredness, insomnia, and aches and pains every day is normal - as is dealing with a illness that many people think doesn't exist. But thanks to a new study from Stanford Medical School, they may finally have proof that their mysterious disease is real.

The study, published in Radiology, compared brain scans from 15 patents with chronic fatigue syndrome with 14 healthy volunteers. The researchers found noticeable differences in the images; among them was that those with chronic fatigue syndrome had less white matter in their brains and thicker connection points than the healthy volunteers. It also found that the worse a patient's fatigue was, the bigger the differences between that patient's brain and a healthy one.

Since there's no test that can be done to confirm chronic fatigue syndrome, this finding is one of the first indicators to help prove that those with the illness are actually experiencing debilitating symptoms like muscle and joint pain, swollen lymph nodes, and, of course, never-ending fatigue - and not, as some people and doctors believe, being lazy or making it up. While the study was small and more research is needed, this latest news is a step in the right direction for chronic fatigue sufferers who have trouble finding help.

from POPSUGAR Fitness

Triple Threat: Three-Machine Cardio Circuit

Instead of spending your whole workout on a single piece of equipment, start machine-hopping around the gym. This triple-threat workout has you on the stationary bike for 15 minutes, then the elliptical, and finally ending on a powerful note with the treadmill. By keeping you on your toes, it leaves little chance of getting bored, but you can expect to build up some serious sweat.

Stationary Bike

Time RPM Resistance
00:00 - 05:0045Low
05:00 - 10:0075Medium
10:00 - 12:0090Medium
12:00 - 15:0075Low


Time SPM Resistance
00:00 - 03:001304
03:00 - 06:001406
06:00 - 09:001408
09:00 - 12:001306
12:00 - 15:001305


Click here for a printable version of this workout to bring to the gym!

Time Speed Incline
00:00 - 04:004.02.0
04:00 - 06:005.51.0
06:00 - 07:007.01.0
07:00 - 10:005.01.0
10:00 - 11:007.01.0
11:00 - 13:004.51.0
13:00 - 15:005.01.0

from POPSUGAR Fitness

The Oft-Ignored Vegetable That's Packed With Vitamin C

If your curiosity piqued after seeing Michelle Obama's hilarious Vine post celebrating the turnip, you're not alone. Much more than cornucopia decor, turnips are also nutritional powerhouses, containing almost as much potassium as a banana. Now head down to the grocer, pick up some of the vegetable for yourself, and get cooking with these recipes!

from POPSUGAR Fitness

Healthy and Fast Ingredients to Cut Cooking Time

POPSUGAR Shout Out: Where Celebs Like Jessica Biel Get Fit

Are You Sacrificing Your Health?

There’s that saying people throw out when a hypothetical situation is profoundly unappealing or flat-out unconscionable to them – “Not for a million dollars…”. Not for a million dollars. Not for ten million. Not for…what? Think for a second and identify the most important, precious, valuable principles and priorities that you wouldn’t sacrifice for anything […]

from Mark's Daily Apple

Barre/HIIT Combo {video}

Hi guys! How’s your day going?? LOVE all the KALE YEAH shirts rolling in. I’m so excited to make the order and be on a KALE YEAH team, providing emergency meals with all of you <3 Also, since I’m packing up the orders, a little surprise may sneak its way in there. Just sayin’. Also, […]

from The Fitnessista

Wednesday, October 29, 2014

The Dos and Don'ts of Recovering After a Race

Whether your after-race ritual is to throw your running shoes into the back of your closet or to sign right up for your next marathon, you shouldn't overdo it - or completely neglect your running routine. Here are a few dos and dont's to think about as soon as you cross the finish line in order to recover well and keep your body feeling as healthy as it can be.

Don't forget to stretch: Recovery starts as soon as you cross the finish line, so don't neglect your body in the excitement of the moment. Like always, you should spend 10 minutes to cool down with a stretching routine that hits your tight, sore muscles; this sequence of eight stretches targets your overworked hip flexors, lower back, quads, and hamstrings. Stretching both immediately after and regularly after your race will help you recover. And while it may be painful, a regular session with the foam roller whenever you have down time will help knead out knots and get you back on track.

Do make rest a priority: It can be hard to imagine your schedule without your daily mileage or cross-training goals, but now's the time to make sure that you're giving your body a much-needed rest. You don't have to lay on the couch doing nothing (unless you want to - you've earned it, after all!), but you should take a few days to scale back your routine.

Don't stop moving: Resting after a race shouldn't mean a string of sedentary days. You need to move to ensure that your blood circulates to your muscles and to lessen the stiffness that sets in post-race. Go on an easy jog, take a walk, or sign up for a yoga class in the week after your race to help you recover faster and feel your best again.

Don't neglect your diet: Finishing a marathon or half marathon is a huge accomplishment, so it's no wonder that all those miles have taken a toll on your body. You'll need to eat to restore both your muscles' energy levels as well as your immune system. Be sure to grab the recovery drinks and snacks that are handed to you at the finish line, and - after you've appropriately celebrated your finish with an indulgent meal of your choice - load up on complex carbs, lean proteins, and fresh produce in the days after the race.

Do get back out there: You've spent months working on your endurance and speed, so keep it up by sticking to a regular running routine. Just be sure to add cross training, like these exercises that help prevent injuries, so you aren't sidelined by a running injury.

from POPSUGAR Fitness

New Study Finds Link Between Milk Consumption and Death

Milk does a body good? Maybe not, according to a new study, which found that daily milk consumption may lead to more bone fractures and earlier death.

The large study, published this week in the British Medical Journal, tracked the dietary habits of over 100,000 people in Sweden. After following the participants for 20 years and controlling for differences in lifestyle and demographics, researchers found that women who drank three or more glasses of milk per day were twice as likely to die earlier than those who drank less than one glass of milk per day; men had a slightly higher risk of dying early as well. The study also found that the more milk the women in the study drank, the more likely they were to experience bone fractures, especially hip fractures.

That milk may not be great for your bones or your health is surprising, especially since the US Food and Drug Administration recommends that adults drink three glasses of milk a day to prevent fractures and osteoporosis. While the study's authors can't yet pinpoint the reason behind this new finding, they point to lactose, the sugar found in dairy products, as the most likely culprit. When digested and absorbed in your intestines, lactose is converted into two types of simple sugars: glucose and galactose. In animal studies, too much galactose in the body has been shown to cause aging symptoms like increased oxidative stress damage and chronic inflammation as well as decreased immune response and brain function.

While this study did find a link between milk consumption and death, more research still needs to be done to see if milk sugar is indeed the cause. No matter what, dairy-lovers have no need to despair; while this current study may mean cutting back on your milk habit, the researchers also noted that fermented milk products like yogurt and cheese probably don't have the same effect on your health, since they have lower levels of lactose. So go ahead and enjoy Greek yogurt with your breakfast - you just may want to wash it down with a tall glass of almond milk instead. And if you're concerned about the nutrients you may miss if you cut milk from your diet, you'll be happy to know there are many other foods that are excellent sources of calcium and vitamin D.

from POPSUGAR Fitness

21 Easy Morning Hacks For Your Best Day Ever

If you often wake up feeling like you're on the wrong side of the bed, you aren't alone. Mornings are exhausting and hectic and all we want is to get back in bed. Luckily, there are things we can do to have our best AM ever. Armed with these tiny tweaks you can make your day healthier, happier and just more fun.

Don't hit snooze: The alarm clock can feel well, alarming, but hitting snooze too many times actually makes it harder to wake up.

Work out: Sure, it can be hard to find the motivation, but a morning workout can help boost your energy (and metabolism) through the day

Breathe: Before you run off on your busy day take a moment to breathe, you'll feel balanced and ready to start the day off right.

Stretch: Sleeping can make your body stiff, so take a moment to stretch out all the kinks.

Or do yoga: This 10 minute series is all about boosting happiness.

Drink coffee: Don't overindulge, but a cup of coffee can improve memory, help muscle pain, and more!

But skip the sugar: Sweetening up your cup of joe can actually harm your immune system and promote belly fat so try taking a few days off from sugar.

Have everything ready: If your in the habit of packing your purse and gym bag the night before, getting out the door early is totally stress-free. Just grab what you need and go.

Bring your lunch: Grabbing a meal from your fridge can help you save money and calories, yippee!

Drink water: It will boost your metabolism and keep your skin feeling fresh.

Listen to music: Turning on the tunes can help you get energized and excited about the day ahead. Plus, feel free to add your own dance moves while you get ready.

Smile: Start the day off feeling positive, a smile can actually boost your mood.

Eat a balanced breakfast: Get all the nutrients you need and start the day on a healthy note.

Focus on fruits and veggies: Eating clean can help your body detox and reenergize for the day ahead.

Sip smartly: There's nothing wrong with enjoying a smoothie or green juice

but be smart. Since some pre-made versions can be full of extra sugar and calories, make your own!

Boost your immunity: If you're feeling under the weather, whip up a quickimmunity tonic to beat any cold that may be coming on.

Make your bed: No, it isn't just a waste of time. Taking a second to straighten out your sheets and covers will make coming home feel so wonderful.

Wait to sign online: Give yourself time before checking your email, that way you won't start the day off feeling super stressed.

Make a to-do list: If you've got a lot on your plate, or you just want to make sure to squeeze in time for yoga class, write it all down. A to-do list will help you feel organized and acomplished.

Don't freak out: There's no need to feel overwhelmed by the day ahead. Know, that even your busiest day will come to an end.

Give yourself some love: Look in the mirror and share a positive affirmation with yourself. You are smart, talented and gorgeous so be sure to remind yourself.

from POPSUGAR Fitness

A Peek Inside the Exclusive Gym Where Jessica Biel Trains

In LA, exclusive gyms come with the territory, and for those looking for a no-nonsense approach to fitness, Rise Movement is the address they seek out. Founder and personal trainer Jason Walsh has a pretty impressive list of celebrities clients - Jessica Biel and Hilary Duff are just a few of the notables he sees on a one-on-one basis. And the workouts he puts these ladies through? Definitely not for the weak.

from POPSUGAR Fitness

Carve Some Muscles Before Carving Your Jack-o'-Lantern: Pumpkin Workout

Who needs a kettlebell when you have a pumpkin? Before you scoop the guts out of your pumpkin, use it as a weight to keep your own gut in check! You can replace a medicine ball or kettlebell with a pumpkin in many traditional exercises. Press play to learn a few moves to do before carving your jack-o'-lantern.

from POPSUGAR Fitness

It's Soup Season! The Perfect Dinner For Chilly Weather

This Amputee Created a Mind-Blowing Foosball Player Costume

Josh Sundquist has taken the meaning of dressing up for Halloween to a whole new level. The former Paralympic ski racer who lost his leg at 9 years old is known for his elaborate costumes - he's dressed up as a gingerbread man with its leg bitten off, a flamingo, and even the leg lamp from A Christmas Story. Check out the finished product of this year's masterpiece below.

Source: Facebook user Josh Sundquist

from POPSUGAR Fitness

8 Foods For a Flat Belly

Working on your six-pack? These flat-belly foods from Self will help get you there.

Ready for toned abs? Combine our 5 Minutes to Flat Abs workout with these slim-down foods from Self's Eat Like Me blogger, Sarah-Jane Bedwell, R.D., and you'll be on your way to a slender holiday season!

from POPSUGAR Fitness

Score Big With These Nutritionist-Approved Game-Day Snacks

Dietitian Julie Upton, MS, RD, of Appetite for Health loves football! Here are her snack recommendations for game day. They'll elevate your tailgating while keeping calories low.

If you're like me and love game-day snacks as much (or maybe more than?) sacks, you're not alone. Many sports fans fess up to enjoying football food more than the game. Problem is, typical tailgate fare like brats and burgers; chips and dip; pizza; wings and beer can add up to more than 1,500 calories and several days' worth of saturated fat - all before kick-off!

Here are 10 nutritionist-approved sports snacks to help you survive football season without feeling like a lineman.

Skinny Dips: To contain calories when there's a "blitz" on chips and dip, I opt for dips with more filling fiber and fewer calories than a typical ranch or queso dip. Best bets: Skinny Guacamole, hummus, and bean dip. Serve them with fresh-cut veggies like carrot, bell pepper, and sugar snap peas and whole-wheat baked pita chips. Dip Tip: Replacing a cup of regular sour cream with nonfat Greek yogurt shaves 315 calories and 45 grams of fat from your dip recipes.

Mini Caprese Bites Skewers: Appetizers and sides often pile on more calories than main courses, so look for ways to make your apps veggie-packed. To make: Slice cherry tomatoes in half and put on toothpick, add 1 small slice fresh mozzarella cheese, and 1 basil leaf. Sprinkle with salt and pepper and drizzle with olive oil and balsamic vinegar.

Turkey Cocktail Meatballs: Ground skinless turkey breast has one of the highest protein-to-calorie ratios and using it in place of 90% lean ground beef saves 80 calories and 9 grams of fat per serving (about 4 mini meatballs). I usually make classic Italian-style or an Asian-style with a hoisin sauce.

Hummus Deviled Eggs: Upgrade this egg-cellent low-carb savory snack by using fiber- and protein-rich hummus instead of mayo for the filling. To make: Boil 6 eggs and cut in half and to the yolks add 1/2 cup hummus, 1 tablespoon extra-virgin olive oil, salt and pepper, and puree in food processor. Using a piping bag, fill each egg white half with about 2 tablespoons of the yolk mixture and sprinkle with paprika.

Veggie (. . . and Bean) Chips: The snack food aisle is packed with so-called "veggie" and "bean" chips, but unfortunately, most are nothing more than potato or corn chips sprayed with worthless veggie powders. Look for chips that list a vegetable (or bean) as the first ingredient. Best bets: Beanitos Original Black Bean lists black beans as the first ingredient and a serving of these crowd-pleasers packs in 4 grams of plant-based protein compared to just 1 gram of protein in potato or tortilla chips. Or, try one of these six DIY delish crunchy kale chip recipes.

Chicken Salad Apple Rounds: Use apple rounds instead of bread to create these mini chicken salad rounds. Core and slice several of your favorite crisp apples into 1/4-inch thick rounds. Then top each apple round with your favorite chicken salad and sprinkle each round with chopped pecans.

Air-Popped Popcorn: This game-day munchie is one of the skinniest options, weighing in at 100 calories per three-cup serving. In fact, a study published in Nutrition Journal reported that adults felt less hungry after eating 100 calories worth of air-popped popcorn versus 150 calories worth of potato chips. The fiber and larger serving size of popcorn enhances feelings of fullness.

Wonderful Salt and Pepper Pistachios: Nuts provide a stress-relieving crunch when anxiety levels rise. Instead of snacking on shelled nuts (too easy to overeat), get cracking with in-shell pistachios. Opening the shell of these spiced-up nuts can help calm your nerves and slows down consumption. Plus, pistachios have more protein and fiber than most other snack nuts, making them an ideal snack for sports nuts.

from POPSUGAR Fitness

POPSUGAR Shout Out: Your Ultimate Guide to the "Normcore" Trend

Tuesday, October 28, 2014

Polenta bruschetta

Hi guys! Hope your day is going well <3 Thank you so much to those of you who have ordered your Kale Yeah tees already! Remember, we’re only doing one run of this fun design and each one of these cute shirts will feed 12 emergency meals this holiday season. <3 I can’t wait to […]

from The Fitnessista

The Best Hairstyles For Your Workout

Sometimes, as much as you pin, twist, or otherwise secure your hair before a workout, it still manages to fall out at exactly the wrong time during a run or a stint on the elliptical. Having the right hairstyle is important when it comes to a great workout, so the next time you're at the gym, try one of these hairstyles that will keep your focus on your workout and not what's happening on your head.

Source: Instagram

from POPSUGAR Fitness

Healthy Snacks For Your Halloween Party

The "See Ya Later, Saddlebags" Workout

Saddebags! They are tricky to treat. You cannot spot-reduce, but along with a healthy eating plan and plenty of cardio, these moves can help tone the area. We keep your heart rate up in the quick workout so you burn maximum calories too. Press play and get ready to say adios to this trouble zone.

More from C9 by Champion.

from POPSUGAR Fitness

Superfast Workouts That Will Burn Fat Fast

If you're a fan of fast and effective workouts (and who isn't?) you're in luck; The New York Times recently released a new seven-minute high-intensity interval workout that will help whittle your waistline in under 10 minutes flat.

Like the original seven-minute interval workout created by the American College of Sports Medicine, this advanced version will raise your heart rate and burn major calories thanks to 30- to 60-second intervals of intensity, followed by 10 seconds of rest. These intense bursts - done at an intensity level of eight on a scale of one to 10 - have been proven to help improve heart and overall health as well as boost your metabolism for a better fat burn. The new workout requires a set of dumbbells and is slightly more advanced than the original ACSM version (yes, there are burpees and deadlifts involved), but focus on doing the moves correctly during each interval and you'll be able to scale up once you become more fit. Even better news? You don't even have to worry about counting down or memorizing the workout; the site's timed web-based app means you can pull up either the basic or advanced seven-minute workout on your phone or laptop and follow along hands-free.

Adding this short session to your day will improve your health and fitness level, but it's important to vary your routine so you continue to see results. Mix up your regimen and start feeling stronger, slimmer, and healthier in no time with our intense video workouts that are just as quick and effective. Just press play and follow along to a 10-minute video of your choice.

from POPSUGAR Fitness

POPSUGAR Shout Out: Disney Costumes For a Truly Villainous Halloween

Monday, October 27, 2014

The Total-Body Kettlebell Move You Need to Try

Wondering why you should strength train with kettlebells when you already use dumbbells? For the insane calorie burn! A study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. And more research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper body muscles, so it's a win-win. Not sure where to get started? Try this simple move to target your hamstrings, calves, glutes, lower back, and shoulders.

  • Stand with your feet slightly wider than hips-width distance apart.

  • Place the kettlebell in your left hand, squat down, and swing it in between your legs. Be sure to keep the back flat, engaging the abs, with your weight back in the heels.

  • Quickly reverse the direction, swinging the kettlbell forward so your arms are parallel with the floor as you stand up. Grab the kettlebell with the right hand, squat down, and swing the kettlebell between your legs again.

  • Quickly swing it forward, coming to a stand.

  • This counts as one rep. Complete three sets of eight to 10 reps, alternately flowing between sides without any rest.

Can't get enough? Here are nine more kettlebell exercises to add to your routine.

from POPSUGAR Fitness

Get Glowing: The Gear You Need to Run at Night

It's starting to get dark early, and your sunset runs are practically in the pitch black. There's nothing wrong with hitting the road after the sun goes down, but it's important to make sure that you are prepared. Reflective, day-glo, and glow-in-the-dark gear make all the difference. Armed with the right pieces to help you stand out to an oncoming car or bike (or even runner) will help you stay safe no matter what time of day or night you hit the pavement. So check out our favorite finds for the nighttime runner.

Source: Shutterstock

from POPSUGAR Fitness

There's a Great Reason Lauren Conrad Loves This Fat-Blasting Breakfast

Want a healthy and delicious breakfast you can enjoy hassle free? You need to be eating overnight oats. This one-jar recipe from Lauren Conrad is a grab-and-go breakfast that will blast belly fat and boost your metabolism – sounds great right? Plus, with so many delicious ways to whip it up there's no way you'll get bored. Check out the video now and get ready to enjoy your favorite new morning treat.

from POPSUGAR Fitness

Ouch! We've All Been There With These #FitnessFails

"I hope no one saw that!" Who hasn't had that thought once or twice during our workouts? These #fitnessfails are prime examples. I'm sure you can totally relate, but it's just a reminder that if you fall seven times, stand up eight! Note: many people were probably hurt in the filming of these GIFs.

Source: Thinkstock

from POPSUGAR Fitness

John Oliver Calls Out the Sugar Industry - and It's Hilariously Shocking

The next time you take a bite into, well, anything, think about how much sugar you're ingesting. Chances are, you have no idea just how much sugar is in your meal because food makers are working really hard to be sure it remains a mystery. With Halloween creeping up on us this week, John Oliver decided to dissect the sugar industry for his viewers on Last Week Tonight.

There's no doubt you'll be totally shocked at the tricky formulas and food labels companies use to conceal the amount of sugar that's contained in their products. Check out Oliver's witty investigation into the substance, and try not to freak out. Luckily, there are plenty of ways to resist a sugar overload and avoid the unhealthy truth behind many foods.

from POPSUGAR Fitness

Double Up on the Day's Most Important Meal

Dear Mark: Can’t Afford Good Meat, Allergy or Preference, Cold Pasta, and Protein in Pregnancy

For today’s edition of Dear Mark, we’ve got a four-parter. First up, how does a person hope to maintain a Primal lifestyle if they can’t afford pastured meats and eggs and are unwilling to eat factory-farmed meat? Is it possible? Yes; read on. Next, what’s the deal with waiters asking if we’re avoiding bread because […]

from Mark's Daily Apple

that one guy’s bday + weekend adventures

Hi! Happy Monday! Hope you had a wonderful and relaxing weekend. We spent ours celebrating the Pilot’s bday! (the famous dump cake) It started off with an amazing dinner at Stone Brewing in Liberty Station. As expected, they had an incredible beer selection, in addition to house wines and fantastic food. It was too dark […]

from The Fitnessista

Testimonial – I can’t stop yabbering to my friends and family about it

Testimonial written by: Diane Smith Hi Robb, I don’t contact people I’ve never met to tell them about myself but I kinda felt moved to do so given how I’m feeling. I’d been pondering all things paleo for sometime before being encouraged by a colleague to take the plunge about Read more...

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

6 Foods to Fix Your Mood

Good food can be a cure for anything! Check out these six mood-boosting foods and recipes from Shape to learn how you can eat your way out of your next emotional slump.

As the days get longer, many of us are feeling even more tired, so we reach for a coffee or energy drink for a quick boost. But a new study warns that your pumpkin spice latte may be backfiring as caffeine inhibits the absorption of several minerals, especially iron. And guess what the primary symptom of low iron is? Yep, fatigue. This isn't to say you can never enjoy your java again, but if you want your comfort food to be comforting in the right way, here are a few pro tricks from Shawn Talbott, PhD, a nutritional biochemist at Harvard and author of The Secret of Vigor - How to Overcome Burnout, Restore Biochemical Balance, and Reclaim Your Natural Energy.

from POPSUGAR Fitness

A Power Workout For Your Next Gym Trip

Need some workout inspiration? Take this poster with you the next time you hit the gym: it's based on a typical workout at BLITZ, Sports Club/LA's intense conditioning class that incorporates cardio and strength-training moves as well as small class sizes to help you increase your power, strength, and endurance. I've taken a few classes and love the individualized attention and at-your-own-pace setup (it reminds me of CrossFit). The following workout is similar to a recent BLITZ class we attended: set aside at least 45 minutes to go through the entire total-body warmup and workout.

Get a printable version of this workout poster here.

You'll need a medicine ball, a pair of dumbbells, a barbell, TRX straps, and a mat for the workout. Learn how to do the moves here.

from POPSUGAR Fitness

The Foods All Nutritionists Agree You Should Avoid

You are what you eat, which is why what's on your plate matters. Want to look and feel your best? Find out the ingredient and type of food that many nutritionists say to always avoid.

The One Ingredient to Always Avoid

If there's one type of food you should avoid at all costs, foods containing trans fats would be it. "I try to avoid any foods with trans fats, since they can increase the risk for heart disease or stroke," says Tamara Melton, a registered dietitian nutritionist and an Academy of Nutrition and Dietetics spokesperson. "While there are other foods I definitely wouldn't eat in excess, I try to enjoy all other foods/nutrients in moderation."

Trans fats are used to improve taste and texture in processed or fried foods, so they can be hiding in many things we eat. Even if you check labels, you could still be eating foods with trans fats without even knowing it. That's because US regulations allow companies to round down to zero grams if their food contains less than 0.5 grams of trans fat per serving. Since that can add up to unhealthful levels if you're not careful, it's better to look for words like shortening, partially hydrogenated oil, or hydrogenated oil. Common foods that contain trans fats include salad dressings, frozen pies, and cake frosting, so be sure to limit your consumption of these processed foods.

Steer Clear of Sugary, Processed Foods

In general, you can't go wrong by just avoiding processed foods altogether. It's not just trans fats you have to worry about: foods made with any type of refined sweeteners like high-fructose corn syrup can contain more than a day's worth of added sugar to your day, which is harmful to your health for more than a few reasons. "It ages the skin and causes joints to stiffen," says Simone Gloger, a registered dietitian and head nutritionist for the Dukan Diet. Not only that, but opting for something processed means that you're missing out on the nutrients you need to feel and look your best.

How to Do It

Limiting these foods can be hard when you're running around town and starving enough to grab the first snack you see at the convenience store. That's why preparation is key. "I always carry healthy snacks with me throughout the day to avoid getting in a scenario when I am hungry and have to resort to junk food or processed food items," says nutritionist Kathie Dolgin, author of Sugar Savvy Solution. Allison Enke, a Whole Foods registered dietitian, goes even further. "One food I avoid eating is movie theater popcorn: depending on the size and toppings, [it] can contain anywhere from 500 to 1,500 calories and be a significant source of fat and sodium," Allison explains. "If I want to snack at the movie theater, I usually smuggle in a healthy, portion-controlled one like a baggie of trail mix or fresh fruit." When it comes to trans fats, always read labels and limit the fried foods you order at restaurants and fast-food chains, since many use trans fats to deep-fry (some states and countries, however, have rules against using trans fats in restaurant foods).

from POPSUGAR Fitness

Spice Up Your Standard Overnight Oats With Pumpkin

POPSUGAR Shout Out: Do You Still Need to Buy Your Halloween Costume?

Sunday, October 26, 2014

Weekend Link Love – Edition 319

We’ve got a cool new tool on Mark’s Daily Apple that you might find handy. Check it out. Death By Food Pyramid, Denise Minger’s exposé of the shady science of nutrition in this country, is now available in audiobook format on Amazon and Audible. I had a great chat with Tom Woods on the Tom […]

from Mark's Daily Apple

Saturday, October 25, 2014

Kelp is the New Kale

I have to share with you how much I love eating kelp. You can buy it in the dehydrated form in many health food stores, but recently I got to try some raw kelp in a slaw and it was so much better. Kelp has been a staple for thousands Read more...

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

“Matambre” Rolled Flank Steak

“Matambre” loosely translates to “kill hunger” and that’s exactly what this meal of meat and veggies rolled into one will do. Traditional fillings for this South American dish include garlic, spinach, bell pepper, carrots, olives, hardboiled eggs and fresh herbs. But you can, and should, stuff whatever you like inside the rolled and sliced steak. […]

from Mark's Daily Apple

How to Burn Extra Calories on Weekend Workouts

You made it to the weekend! Aside from a break from the daily grind, it means a lighter schedule to do what you want when you want. With no meetings to run off to or deadlines to make, you have more time to devote to your sweat sessions, so here are some ways to get more out of your weekend workouts.

  1. Go long: Without having to squeeze in your workout before, during, or after your 9-to-5er, you have more time to devote to exercising, so use your weekend to do longer workouts. If you normally run or swim for 30 minutes, go for 45 or even 60. Or sign up for a two-hour hip-hop dance workshop.

  2. Fill in holes: With limited availability during the week, you might only have time to do cardio and that's it. So use your time on the weekend to devote to areas of your workout that you miss, like strength training or stretching.

  3. Break away from routine: During the week, you stick to the workouts you're used to, ones that take the least amount of prep, and ones you know are effective. That can get superboring, though, so use your weekends to ignite your passion for moving by trying something new or doing workouts that take more time. Go indoor rock climbing, sign up for paddleboard yoga classes, or try that new Tabata workout at your gym.

  4. Double up: You barely have time to fit in a 60-minute indoor cycling class during the week, so when Saturday and Sunday roll around, the extra time affords you the luxury of doubling up on classes. Burn some calories in Zumba, and then tone up in a Body Pump class. Hitting two different classes in a row will allow you to work your entire body, burn more calories (to make up for the ones you consumed during that enormous brunch), and can be extremely exhilarating when you're used to only taking one.

  5. Exercise to your workout: You drive to your workouts during the week to allow as much time for your actual workout, so on the weekends, use the extra time to burn more calories by walking, running, or biking to the gym.

  6. Get sweaty: You may not have time to shower after your workout during the week, so on Saturdays and Sundays, do as intense a workout as you can, with no worries about how stinky and sweaty you get - you'll have a relaxing shower to look forward to afterward.

  7. Explore: A more flexible weekend schedule means you have more time to travel to your workouts. Go some place new to hike, run, or bike ride, or hit that yoga studio across town everyone's been raving about. You could even make an overnight trip out of it and drive a few hours away to a new exercise destination.

  8. Get together: Since your friends are most likely off these two days as well, make a plan to get together with a few and work out. It's amazing how a group can motivate you to push harder than you normally would on your own.

Source: Flickr user eugeneyoga

from POPSUGAR Fitness

Friday, October 24, 2014

7 Staples Nutritionists Love to Keep in the Fridge

Want to eat right and watch the pounds melt off? You need to set yourself up for success. We asked registered dietitian nutritionist and an Academy of Nutrition and Dietetics spokesperson Tamara Melton, Whole Foods registered dietitian Allison Enke, and plant-based registered dietitian Julieanna Hever, as well as nutritionists Simone Gloger and Kathie Dolgan to tell us what's always in the fridge at home. Stock up on these foods they love and stay committed to eating healthy and seeing results.

  • Fruit: "I always have foods that I can take along as healthy snacks," Tamara says. She recommends stocking up on apples, oranges, grapes, and berries so you can grab and go when you're rushing out the door.

  • Leafy greens: Go for kale, collard greens, and spinach. "Dark, leafy greens are packed with calcium, fiber, vitamins A and C, and folate, and when added boost the nutritional content of smoothies, soups, sandwiches, and stir-fries," Allison says.

  • Yogurt: Yogurt makes a great portable food for your busy days. "I always have unsweetened organic yogurt, as I eat that as a healthy and unsweetened snack," says Kathie.

  • String cheese: It's another great protein-rich option for a portable healthy snack, Tamara says.

  • Plant milks: Stir into your coffee or oatmeal, or blend up a homemade creamy dressing or soup with almond, soy, or coconut milks. "They provide hefty doses of calcium and vitamin D and are culinary staples in my kitchen," says Julieanna.

  • Eggs: Eggs make for an optimal protein-rich breakfast or hard-boiled snack. Opt for higher-quality organic, pasture-raised eggs over the conventional supermarket kind. "These are higher in omega-3s as they are fed a grass diet and not a grain fed diet," says Simone.

  • Frozen veggies: Many flash-frozen vegetables packs have the same or more nutrients as their fresh counterparts, and they keep a lot longer as well. Keep your freezer well stocked with frozen veggies so you can add them to almost any recipe when you're in a rush. "I always have a bag of frozen, ready-to-cook curled kale in my freezer," Allison says.

from POPSUGAR Fitness

Stuff Smarter! 8 Spaghetti Squash Recipes For Weight Loss

Subbing in spaghetti squash for noodles slashes carbs and calories from all your favorite comfort foods! This versatile veggie just adds an extra crunch, and once you know how to cook it correctly, the possibilities are endless. Instead of just relying on tons of cheese to make things tasty, these creative topping combinations will help you serve up spaghetti squash as a light dinner or hearty side dish. Plate your cooked squash like pasta, or toss the toppings together with the squash and restuff appropriately.

Italian style: 1/2 medium spaghetti squash (about 1 1/2 cups) (63 calories) + 1/2 cup marinara sauce (65 calories) + 1/4 cup ricotta cheese (107 calories) + 2 ounces ground turkey (85 calories) = 320 calories

Spicy bleu: 1/2 medium spaghetti squash (about 1 1/2 cups) (63 calories) + 3 ounces grilled chicken breast (100 calories) + 1/4 cup hot sauce (6 calories) + 2 tablespoons chopped green onion (4 calories) + 1/4 cup blue cheese (119 calories) = 292 calories

Pad thai delight: 1/2 medium spaghetti squash (about 1 1/2 cups) (63 calories) + 1 tablespoon peanut butter (94 calories) + Juice from 1 lime (11 calories) + 1/2 cup cooked carrots (27 calories) + 1/2 cup sautéed green peppers (144 calories) + 2 tablespoons chopped cilantro (0 calories) = 245 calories

Taco night: 1/2 medium spaghetti squash (about 1 1/2 cups) (63 calories) + 1/2 cup black beans (114 calories) + 1/2 cup diced tomatoes (20 calories) + 4 tablespoons nonfat Greek yogurt (40 calories) + 2 tablespoons pickled jalapeño slices (20 calories) = 257 calories

Taste of Mediterranean: 1/2 medium spaghetti squash (about 1 1/2 cups) (63 calories) + 3 ounces grilled chicken breast (100 calories) + 2 tablespoons feta (50 calories) + 10 kalamata olives (130 calories) = 343 calories

Mac attack: 1/2 medium spaghetti squash (about 1 1/2 cups) (63 calories) + 1/4 cup sharp cheddar cheese (110 calories) + 1/4 cup parmesan cheese (108 calories) + 1 cup chopped broccoli (55 calories) = 336 calories

Spicy veg: 1/2 medium spaghetti squash (about 1 1/2 cups) (63 calories) + 1 cup cooked kale (36 calories) + 1/2 cup white kidney beans (55 calories) + 1/4 cup parmesan cheese (108 calories) + 2 teaspoons red pepper flakes (0 calories) = 262 calories

Clean Paleo eats: 1/2 medium spaghetti squash (about 1 1/2 cups) (63 calories) + 4 ounces grass-fed ground beef (149 calories) + 1 cup steamed spinach (41 calories) + 12 grape tomatoes (30 calories) + 2 tablespoons fresh basil (2 calories) = 285 calories

from POPSUGAR Fitness

Skeptical Journalist Turned Primal Advocate

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

Give Up These 6 Things to Lose Weight For Good

Friday Faves (+ happy birthday, Pilot)

Hi! Happy Friday! What are you up to this weekend? We have a fun event this Saturday, and today is the Pilot’s birthday! Livi and I are going to make a cake, and per her request, we have a piñata ready to go. Last year, his birthday was pure shenanigans. We had a surprise party […]

from The Fitnessista

The Light and Filling Fall Salad You'll Crave

Slow Cooker Chicken Tacos

from Honey We're Healthy

POPSUGAR Shout Out: Make the Most of Harvest Season

Thursday, October 23, 2014

The Post-Workout Habit That Burns More Calories

Eating after a workout should never be optional; in fact, it's almost as important as the workout itself. Here's why you should always grab a post-workout snack, the best time to eat it, and the perfect recovery snacks that make the cut.

Why You Should Eat After a Workout

Chowing down after a workout is a no-brainer if you're famished after an exhausting session, but sometimes, you just don't feel hungry once you've finished a hard sweat session (this is especially true the more you work out). If you're ever tempted to skip out on your snack, it's important to remember why eating after training is so important. After a grueling session, your body needs to replenish its depleted stores of glycogen, electrolytes, and fluids. It also needs to repair damaged muscle tissue and build new tissue for a toned, strong body. This is where your post-workout snack or meal comes in.

When Should You Eat?

Replenishing your body's energy stores should be one of your first priorities once you've finished your workout. That's because timing is everything; you'll recover faster and build more metabolism-boosting muscle if you eat a snack within 15 minutes to an hour of your workout to ensure your body has what it needs to restore energy levels. Even better, eating the right snack immediately after exercise means that you're not canceling out your workout - instead of storing the calories as fat, you'll be replenishing lost energy stores and rebuilding muscle. More muscle equals more calories burned, so make it a point to eat your snack within two hours and have a larger meal afterward.

What Should You Eat?

The license to eat after you exercise is not a cue to dig into a piece of chocolate cake on your way back from the gym. If you're exercising to maintain or lose weight, you'll need to be careful about your post-workout snack calories. The wrong post-workout snack - like a high-calorie option or a sports drink after a normal-length workout - will just add unwanted calories to your day. Instead, go for a snack that's under 150 calories and that has 10 to 20 grams of protein and 30 to 40 grams of carbohydrates if you've been working out for an hour or more. If your workout was just a quick session, recovery becomes less important. Either way, if you can't stomach eating a snack, choose a high-quality protein recovery drink instead.

Here are some great ideas for a post-workout snack:

from POPSUGAR Fitness

The Biggest Loser Trainers Weigh In on the Latest Fitness Challenge

Who doesn't love the fitness challenges on The Biggest Loser? We were lucky enough to go behind the scenes and get the skinny on the latest challenge, known as "The Drop." Watch and tell us who you think survives the test.

from POPSUGAR Fitness

Ask the Experts: What to Eat at Lunchtime to Lose Weight

Lunchtime! You know scarfing down a burger and fries isn't the best choice if you're trying to slim down, but how do you know what is? We've enlisted the expertise of two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition - to share the perfect equation for how to make a delicious and satisfying lunch that will help you lose weight. Follow their advice below to start seeing results.

Source: Thinkstock


If you're trying to lose weight, aim for the 400-to-450 range. If you're trying to maintain your weight, especially if you work out, aim closer to 500 calories.


Go for the gold and get 20 to 30 grams of protein, which is about 17 to 25 percent of your lunch calories. A healthy dose of midday protein will help prevent the dreaded afternoon slump and will keep you feeling satisfied post-lunch so you're less likely to reach for sugary pick-me-ups.


Shoot for at least eight grams of fiber, which is 30 percent of the daily recommended total of 25 grams per day. Including fiber-rich carbohydrates (whole grains, starchy veggies, and fruit) and fiber-containing fats (nuts and seeds) will help you reach your fiber goals.


Yes, you need to eat carbs! Go for 50 to 65 grams, which is 45 to 55 percent of your lunch calories. Carbs offer your brain and your body energy, so skimping can leave you feeling sluggish. Overdoing it can also have the same affect, so stick to this range. Avoid refined carbs, like foods made with white flour and white sugar, and go for whole grains, whole grain breads and pastas, and starchy veggies and fruits.


Healthy lunches should have four grams of sugar or fewer, but if you enjoy foods that contain natural sugars (like grapes or dried cranberries in your salad, sweet potato or squash in soups, whole pieces of fruit, or natural sweeteners like maple syrup or honey in sauces or dressings), then aim for fewer than 20 grams of sugar. Be mindful of the hidden sugars in certain products like sandwich bread; read labels, and choose those without added sugars.


Including healthy fats in your lunch makes your meal more satisfying, so strive for 13 to 18 grams, which is 30 to 35 percent of your total lunch calories. Including healthful sources like nuts, seeds, oils, avocado, and olives can help beat sugar cravings later.


Enjoy your lunch about one to three hours after your morning snack. If you eat breakfast around 7:30 and your morning snack around 10, aim to eat lunch around 12. Or if you like to exercise at noon, enjoy your lunch when you get back around 1. If you tend to forget to eat because you're so busy, set an alarm on your phone or computer to remind you to stop and nosh!

A Few Examples of Perfect Lunches

Photo: Jenny Sugar

  • Sesame Ginger Quinoa Salad With Vanilla Greek Yogurt (5.3 ounces) and Blueberries (1/4 cup):

    Calories: 462

    Total fat: 13.6 g

    Saturated fat: 1.7 g

    Carbs: 58.4 g

    Fiber: 8.1 g

    Sugars: 20.2 g

    Protein: 28.1 g Photo: Lizzie Fuhr

  • Spinach Feta Wrap With a Pear and Raw Almonds (14):

    Calories: 452

    Total fat: 19.5 g

    Saturated fat: 5.1 g

    Carbs: 54.1 g

    Fiber: 12.2 g

    Sugars: 20.4 g

    Protein: 20.5 g Photo: Jenny Sugar

  • Butternut Squash Lentil Soup With a Slice of Whole Wheat Bread Smeared With Avocado (1/4 fruit):

    Calories: 433

    Total fat: 9.5 g

    Saturated fat: 1.6 g

    Carbs: 67 g

    Fiber: 22.4 g

    Sugars: 20.2 g

    Protein: 22.3 g Photo: Lizzie Fuhr

  • Greek-Yogurt Chicken Salad on a Whole Wheat Pita With an Apple and Salted Cashews (10):

    Calories: 483

    Total fat: 14.1 g

    Saturated fat: 3.2 g

    Carbs: 63.8 g

    Fiber: 10.1 g

    Sugars: 22.5 g

    Protein: 29.7 g

    Snack Mistakes to Avoid

    • Waiting until you're famished: Busy schedules can make hitting that midday meal tough, but avoid heading to lunch when you're starving. Not only will you inhale your lunch quickly and reach for more food because your body hasn't had time to register that it's full, but also, it can also throw off your natural hunger and fullness cues for the rest of the afternoon, which can lead to eating more later in the day.

    • Eating out: Do you know how many calories are in that soup and salad you ordered from the cafe? It seems like a healthy lunch, but hidden high-calorie ingredients could make your lunch well over 600 calories. Pack lunch from home so you know exactly how much you're eating.

    • Not taking a break: When you mindlessly gobble down your lunch while doing something else like working or watching TV, your mind will be too distracted to be able to fully register each bite, so you'll tend to take in or crave more calories. Get away from your desk, get outside, or eat lunch with a friend.

    Looking for other daily eating habits that will help you lose weight? Here's what to eat for breakfast and at snack time to lose weight.

from POPSUGAR Fitness

The Autoimmune Summit – Featuring Robb Wolf

Hey folks, We are excited to let you know about the upcoming free online Autoimmune Summit November 10-17 put together by our friend Dr. Amy Myers. As you know, we consider the topic of autoimmune disease very important. We are contacted by people all the time looking for help, answers, Read more...

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

The Most Luxurious Gift Is Back

It's back . . . Get excited for the Neiman Marcus POPSUGAR Must Have box! POPSUGAR and Neiman Marcus teamed up again to deliver the ultimate collection of gifts, although you might just want to keep them all for yourself.

Curated by POPSUGAR Editor in Chief Lisa Sugar and Neiman Marcus Fashion Director Ken Downing, this box features eight of our favorite items to make this a season to remember.

With limited quantities available, you'll need to order this luxurious Must Have fast. Last year, this one-of-a-kind box sold out in less than 24 hours!

Don't wait! Order the Neiman Marcus POPSUGAR Must Have box now.

from POPSUGAR Fitness

More Than the Scale: 3 Important Reasons to Move 20 Minutes a Day

Sure, the amount of calories you can burn in 20 minutes is nothing to sneeze at (neither is the fact that 20-minute workouts boost your metabolism), but there are more reasons to fit in a short workout than your jean size. In fact, the effect a small amount of any kind of exercise has on your health can be far more important. Here's why.

You'll be healthier and live longer: If you want to increase your chances of living longer, fitting in 20 minutes of exercise a day should be your top priority. Studies have found that even daily low-intensity exercise can be incredibly beneficial in your overall health, lowering your risk of diabetes, cancer, and other chronic diseases. And exercise doesn't have to mean a sweaty, exhausting run; gardening, walking, or other low-intensity exercise can offer many benefits, especially if you spend a lot of time sitting at your desk, says journalist Gretchen Reynolds, author of The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, Live Longer. "Fitness is almost certainly more important than fatness," she tells The New York Times. "If you have to choose, choose to be fit, whether you lose weight or not."

You'll become stronger: Keeping your muscles strong and healthy is important for everyone, not just those looking to sculpt the perfect body. Healthy muscles help your body function properly, from being able to lift grocery bags to helping you steady yourself (and prevent injury) when you miss a step on the stairs. A recent study found that it doesn't take much to help build strong muscles - researchers found that exercising for just 20 minutes causes immediate changes in muscle tissue DNA.

You'll boost your mood: Fitting in a short, easy workout can improve your mood for many reasons. Not only will being active increase your endorphin levels and help you relieve stress, but making 20 minutes of moderate exercise your daily goal can help keep you from feeling discouraged and beating yourself up for missing a workout; after all, it can be much easier to fit in a leisurely walk at lunch than all the prepping, changing, and showering that comes with a sweaty gym workout.

from POPSUGAR Fitness

Vegan Rapper Lays a Sweet Beat About Not Eating Beef

"Quick cold turkey, switched to Tofurky, ditch Slim Jims, and hit the soy jerky." Yep, this 40-year-old vegan rapper is all about coconut baconing, tofu scrambling, and vegan pancaking. Watching him rap to cows and pigs about not missing out with avocado sushi, bagels with cashew butter, and mocha fudge soy ice cream just might inspire you to take on this healthier, more compassionate lifestyle too.

from POPSUGAR Fitness

Walking/Running Shoes for a Cause

from Honey We're Healthy

Beware! Eating These 4 Foods May Shorten Your Life

This Paleo Smoothie Is a Crave-Worthy Treat

12 Healthy Ways to Treat Yourself Every Month

Everyone deserves a little treat, which is why we partnered with POPSUGAR's Must Have Box on this post.

Working up a sweat at the gym and eating right every day is no cakewalk - it takes dedication. So finding the right way to reward yourself when you hit a goal can sometimes be tricky. Instead of binging on sweets (only to regret it later), we found the best ways to treat yourself every month that are indulgent without any guilt. A good reward is also a great motivator, and these treats definitely deliver!

Source: Shutterstock

from POPSUGAR Fitness

POPSUGAR Shout Out: Put a DIY Spin on 2014's Biggest Halloween Hits

Wednesday, October 22, 2014

The “I don’t want to work out” workout

Hi guys! How was the day? So happy to hear you liked the dessert recipe. It’s a good one. In fact, it just made the perfect post-Zumba treat This week. Since I’ve been under the weather this week, I’ve received a couple of questions about working out while you’re sick. (Today, Liv and I went […]

from The Fitnessista

So Simple, So Effective: Lift This to Achieve Toned Arms

Achieving toned, beautiful arms doesn't have to feel like a constant struggle, but you can't rely on cardio and light weights for dramatic results. Expert trainer, KIND spokesperson, and author of Strong Is the New Skinny Jennifer Cohen doesn't need you to become an Olympic powerlifter, but she says you might have to get comfortable lifting more than you're used to.

Many women pine after toned arms but are afraid of lifting more than five pounds. If you want to see real results in your muscle definition, the answer lies in shocking your body with heavier weights. If you're currently strength training three or four times a week, Jennifer recommends lifting heavier weights one or two times a week in order to shock your body, build lean muscle, and achieve definition. If you tend to grab three- or five-pounders at the gym, Jennifer suggests opting for 10, 12, or 15 pounds on your heavier days. Working with lighter weights one day and heavier weights another will keep your muscles guessing so you don't plateau and continue to get stronger and stronger.

Beyond the weight you're lifting, Jennifer says consistency is key. Occasionally lifting or skipping out on your workout routine isn't going to cut it! If you're consistent with your program and continue setting (and accomplishing) new goals all the time, you're putting yourself in the perfect position to reach your goals.

from POPSUGAR Fitness