Saturday, October 31, 2015

5 Reasons People Give Up on Losing Weight (and How to Overcome Them)

Whether it's the Freshman 15, breakup weight, baby weight, or can't-stay-away-from-the-dessert-cart weight, losing those extra pounds is not as easy as putting them on. It doesn't matter if you have five or 105 pounds to lose, here are the top reasons most people abandon their weight-loss goals, and what you can do to prevent it from happening.

It's Taking Too Long

Just as those pounds seemed to slowly creep on, it also takes time to slowly shake them off; coming to terms with this will make it easier to stick with your plan. Know that to safely lose weight and keep it off, you'll only drop one to two pounds a week, so do the math and you'll have an idea of how much time it'll be before you're near your goal weight. Find ways to celebrate your smaller goals and it'll help keep you on track.

I'm Hungry

Weight loss comes down to simple math: calories in cannot exceed the amount of calories out. If you choose high-calorie foods, you'll only be able to have a few bites, which will leave your belly empty and unsatisfied. Eat smarter by choosing low-calorie foods like vegetables, high-fiber foods like whole grains, and foods with high water content like fruit. These foods will keep you feeling full, preventing hunger pangs.

Related: Why a Little Hunger Is OK When Dieting

I Miss My Favorite Foods

French fries, pizza, burgers, chocolate cake, ice cream - it's hard not to spend every minute thinking about the foods you shouldn't eat. Plain and simple: diets don't work. You can't sustain an eating plan that is too restrictive. Of course, you won't lose weight on a diet of doughnuts alone, so eat healthy most of the time and allow yourself a little splurging to prevent feeling deprived; or find healthier ways to enjoy the foods you crave, like with this pizza quinoa polenta instead of a regular slice from the pizzeria, or this three-ingredient chocolate ice cream that's completely dairy-free.

I Hate Exercising

If you don't love it, find something you do. Maybe running on the treadmill isn't for you, but try giving that indoor cycling class a shot. Maybe you can't stand working out alone, and need to join a gym to get involved in some group classes. Or maybe exercise can't seem like exercise at all, and you'd rather go for an adventurous hike or mountain bike ride. If you look forward to your workouts, they're more likely to happen. Also be sure to mix up your workouts, because even though you're obsessed with Zumba, you don't want to go so often that you get burnt out.

I've Tried Everything and Nothing Works

When you're eating right and exercising and the scale isn't budging, it's understandable why that frustration would make a person give up. There are many reasons why what you're doing may not offer results, such as not doing the right kind of exercise, not exercising enough, overdoing it on healthy foods that are high in calories, or miscounting calories. Seek out the help of a professional like a nutritionist or a personal trainer, or sign up for a weight-loss program that offers support. Experts in weight loss can offer tips and shed some light about what mistakes you might unknowingly be making that are sabotaging your weight-loss goals.

Related: 100 Simple Ways to Lose Weight

from POPSUGAR Fitness

Quick & Easy Salmon Cakes

This is a guest post from Diane Sanfilippo, author of Practical Paleo and the wildly popular blog, Diane often leaves a lot of space to make her recipes your own, and this one is no exception. This recipe can easily be modified to switch up flavors, or for those following a low FODMAP diet. […]

from Mark's Daily Apple

DIY Healthy Almond Joy Couldn't Be Easier to Make

100-Calorie Quinoa Pancakes Packed With Protein

Friday, October 30, 2015

You'll Be So Inspired by What This Woman Looks Like Now After Her Battle With Anorexia

Support and motivation go hand in hand when it comes to losing weight, but the same can also be said for gaining weight. For those who suffer with anorexia, like 37-year-old Rachael Farrokh, the acceptance and guidance from those around them can contribute dramatic weight transformations. The 5'7" woman used to weigh 40 pounds and was so weak she could barely speak. All that changed, however, when she created a GoFundMe account to help her raise money for treatment. Her plea to the public didn't go unheard; she was able to raise nearly $200,000 to pay for her hospital bills and now she's gained back most of the weight she had lost.

"I have a huge family - it's called the world. They embraced me with one big hug!" Rachael said to NBC.

Now the determined activist plans to help raise awareness about the impact of eating disorders, saying she will join other families in rallying for Congress to implement insurance coverage of inpatient care for people with eating disorders. "I have so many people backing me now and I have a platform to actually create this awareness so to sit on the sidelines is impossible for me."

from POPSUGAR Fitness

How Hummus Helps You Lose Weight

When it comes to having a healthy fridge, staying stocked with low-calorie, high-nutrient foods makes eating right an easy choice. That's why we love keeping ours stocked with hummus. Here's why the condiment classic can help you drop pounds.

  1. It's a low-calorie substitute: Who needs mayonnaise (90 calories per tablespoon) when a dollop of hummus (27 calories per tablespoon for a basic hummus recipe) on your sandwich satisfies just as well? The creamy spread also works well to quiet dip cravings or as a salad dressing substitute to help you shave calories in your daily meals.
  2. It keeps you full: Made from chickpeas, hummus is a great source of protein and fiber, both of which will help keep you feeling full. Adding hummus to your favorite healthy meal will help give your body sustained energy for your workouts or will keep you from reaching for junk food when your stomach starts grumbling in the afternoon. In fact, a small study even found that people who ate more chickpeas in their diet ended up eating less low-fiber, high-fat foods - and ended up losing more weight because of it.
  3. It's easy to make: It's well known that homemade food helps you keep pounds in check, since you know exactly what's in your meals. Luckily, not only is making a batch of hummus simple to make - just throw your ingredients in a blender - but also, the versatile condiment lends itself to many different flavor profiles to keep your taste buds from becoming bored. Check out a few of our favorite healthy hummus recipes to get inspired!

from POPSUGAR Fitness

21 Effortlessly Beautiful Ballerina Photos You Won't Be Mentally Prepared For

If there is one thing we remember from Darren Aronofsky's Black Swan it's that becoming a professional ballerina is a grueling, beautiful journey. Not everyone can do it, and those who do make it become an inspiration to aspiring dancers everywhere. While we tend to picture ballerinas in tutus and elegant costumes all the time, the reality is all the dancers spend their time in tights in the studio six hours a day, if not more, perfecting their pirouette and croisé. The countless hours of training and stretching their muscles to their limits proves that ballet is not only an art, but also a sport.

And the best part is that the artistry can be appreciated by anyone. If you follow the Ballerina Project on social media, then you know exactly what we're talking about. If not, after looking through the photos below, you'll hit "follow" immediately. The project, created by photographer Dane Shitagi, is a series of photos featuring ballerinas and their craft in real-life environments like train stations, sidewalks, and even on the ledge of a roof. The dancers, who come from companies like the American Ballet Theatre (where Misty Copeland became its first African-American principal dancer) and New York City Ballet, bring their own effortless style and athleticism to the photos, and pretty much every image so far has left us in awe. Just take a look at some of the effortless snaps ahead.


from POPSUGAR Fitness

This Is the Diet to Go on If You Want to Lose Weight (According to Harvard Researchers)

If you want to lose weight, what's on your plate is often more important than the minutes you spend in the gym. And if you want to see the most change, a new study from Harvard says you should be cutting carbs, not fat.

Related: Low-Carb Dinner Recipes You'll Want to Add to Your Rotation

For the study, published in PLoS One, researchers from Harvard and Brigham and Women's Hospital reviewed 53 randomized trials of over 68,000 patients who had been assigned to either low-fat or low-carb diets. They found that low-carb diets were consistently better at helping patients lose weight than low-fat diets; the participants on the low-carb diets lost 2.5 pounds more than those on low-fat diets, with the average weight loss among all groups at about six pounds.

This latest study on the weight-loss benefits of a low-carb diet adds further evidence that if you want to lose weight, ditching bread - not olive oil - can help you see success. Another recent study, for example, showed that dieters who ate fewer than 40 grams of carbohydrates per day lost about eight pounds more than dieters who were put on a low-fat diet. Other studies have shown that high-carb diets may be the real heart-disease culprit, not saturated fat. All in all, this new review is a good reminder that if you want to lose weight, you should choose a diet rich in healthy fats, lean proteins, and fresh produce. Of course, not all fats are created equal - find out which healthy fats you should be incorporating into your diet here.

from POPSUGAR Fitness

You Won't Believe What This Woman's Abs Can Do With 9 Quarters

This is how to train to Belly Dance.

Posted by Baila Mi Rey-Just Dance on Saturday, October 24, 2015

Belly dancers have a uniquely mesmerizing way of moving their tummies, but this? Wow. Just wait until you see the amazing ab control on this woman. Can't. Stop. Watching. BRB, finding nine quarters . . .

from POPSUGAR Fitness

Whip Up Pumpkin Pie Chia Pudding

I Have Never Felt So Free and in Control of My Health

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

Does HIIT make you hangry?

And how to tame the beast. Hi friends! How’s the day going so far? Hope you’re having a great morning. We are enjoying the week with our newest little family member, and looking forward to Halloweekend. Also, MY MOM COMES IN TODAY! We can’t wait to see her.  Right about now, you’d usually see a post with Friday […]

from The Fitnessista

Simple Low-Calorie, Slow-Cooker Chicken Fajitas

Can a Ketogenic Diet Help Autism

Written by: Kevin Cann Autism seems to always be at the forefront of debate. Whether it be vaccines leading to autism, or the modern diet, or genetics, or a combination of all of these, people are always debating on the cause and proper treatment for it. We can’t deny that autism is on the rise.… Continue Reading

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

Thursday, October 29, 2015

A No-Cook Healthy Pudding That Lazy Girls Will Love

What Happened to This Girl After Wearing Her Halloween Costume Contacts Will Freak You Out

A 17-year-old girl has become partially blind after wearing nonprescribed contact lenses she bought from the mall. Leah Carpenter and her group of friends dressed up as zombies for Halloween, and she didn't think anything of putting in the contact lenses that came with her costume until she woke up the next day with "swollen and red" eyes. According to her parents, the lens had ripped out a top layer of her cornea.

"I missed out on homecoming. My school work is really behind," Carpenter said to ABC. "My vision is not going to be 100%. I have a long road."

Wearing nonprescription contacts, especially ones from dubious sources, can be dangerous. According to the FDA, you should never buy contact lenses of any kind from street vendors, salons, Halloween stores, beach shops, or the Internet without a prescription. The FDA also stressed that contact lenses are not "one size fits all," and buying them from any of the places listed could lead to dangerous consequences, including blindness.

"They are a medical device and they require a prescription. To buy or sell them without a prescription is illegal," Special Agent Lorin Alaine said. And if you do have prescribed lenses, there are plenty of measures you can take to make sure you don't suffer from infections or any other future eye problems.

So if you're thinking about changing your eye color for Halloween or for fun, the short answer is: don't. Risking your eye for a cool photo is simply not worth it.

"I wish I never did it, to be honest," Carpenter added.

from POPSUGAR Fitness

Why Is White Rice So Much Unhealthier Than Brown Rice?

It's been about six years now that I haven't been able to eat gluten. Through trial and error, after finally cutting out bread, pastas, cakes, pizza, beer, and more, the tumultuous stomach tailspins stopped. Brown rice became my savior, since I was easily able to add it to many dishes and I was able to make the switch to brown rice pasta, brown rice bread, brown rice crackers, and more (and no, contrary to belief, it doesn't taste like cardboard!).

I like to have a glass half full outlook on life, so when I learned that my croissant-obsessed days were over, I got creative in the kitchen, real creative. And not only that, but what I learned is that staying away from white rice and its cohorts is actually much better for me healthwise! Compared to white rice, brown rice is light years ahead in terms of nutritional value. Did you know that if you eat just two servings of brown rice a week, you can reduce the risk of type 2 diabetes, while eating white rice on a regular basis increases the chances of type 2 diabetes by 20 percent? Here's a little tip for all you sushi lovers: If a restaurant doesn't offer brown rice sushi, ask them if they can make your sushi without the rice. Tell them you're not a stickler if it falls apart and they'll usually oblige.

White rice is what's inside brown rice after the brown rice is polished down, removing the bran and the beneficial nutrients.

Nutrients removed in the milling process include 67 percent of the vitamin B3, 80 percent of B1 vitamins, 90 percent of the vitamin B6, half the maganese and phosphorus, 60 percent of the iron, and all of the fiber and essential fatty acids. That's why white rice comes "enriched" with B vitamins and iron.

Here's the nutritional breakdown of both white rice and brown rice, which clearly illustrates how brown rice is in a league of its own when it comes to being packed full of nutrients.

1 Cup Serving White Rice Brown Rice
Calories 169 216
Maganese 0.5 (mg) 1.76 (mg)
Selenium 9.7 (mcg) 19.11 (mcg)
Magnesium 8.7 (mg) 83.85 (mg)
Potassium 17.4 (mg) 83.85 (mg)

Wondering how to make the perfect pot of brown rice? This handy guide will help you.

from POPSUGAR Fitness

Why I Exercise in Just My Underwear

We all have our trouble spots, and for me, it's my belly. Even before two pregnancies, I've always been a little self-conscious about that extra squishiness above my belt. I'm a full-bathing-suit-in-the-Summer, never-take-off-my-shirt-while-working-out kind of gal. That is until a few weeks ago.

I do yoga and strength training at home to complement my runs, and one day I wanted to try out this new move, but I was in my everyday clothes. I quickly got hot in my jeans so I just took them off. I didn't want to get my shirt all sweaty, so I took that off too. There I was, half-naked, doing plank variations with my TRX, and something shifted. Now I prefer exercising in my underwear! Here's why.

  • Damn, what's that indentation? After having two kiddos, my mummy-tummy is in full force. I'm proud that it grew two beautiful children, but if it could be a little smaller, that'd be awesome. When working out in just my bra and undies, I can actually see my belly - seeing the skin shows me way more than a tight-fitting tank. The other day I even started to see a little definition. I was shocked! And so psyched to know that what I've been doing is actually working. That's the best motivation right there.
  • You got this! Working out with a lot of skin showing means I can see all my muscles working. Whether it's biceps curls or squats, it's motivating to see how each exercise targets each muscle. Seeing them flex pushes me to throw in an extra few reps.
  • Who cares where my capris are? I can't tell you how many times I've passed on a workout because I wasted too much time trying to find an outfit. This is a no-fuss solution - just strip down and you're ready to go. I don't even wear my socks and sneakers. You won't get as sweaty, and you'll have less laundry later!

Granted I could totally get the same effect wearing a sports bra and tight shorts, but of course, that would mean planning ahead to locate and put them on. This allows for some spontaneous exercise, because sometimes you've got to fit it in whenever you can.

from POPSUGAR Fitness

Bake up This Tasty Grain-Free Pumpkin Bread

Misty Copeland Motivates All of Us as One of Glamour's Women of the Year

Next month, ballerina Misty Copeland will be honored by Glamour magazine as one of its Women of the Year, and for good reason. The Under Armour athlete was just named principal ballerina by the American Ballet Theatre, the first black female in the prestigious company's 75-year history to do so. But it was her journey to her new role that just may be the most impressive. From living in a motel when she was a child to being told by a doctor that she may never dance again, Misty has had her share of struggles to make it to the top of the classical dancing world (including being told that her body was too muscular for a ballerina). What helped her get to her where she is? Her words to live by. "Be strong, be fearless, be beautiful. And believe that anything is possible when you have the right people there to support you," she shared with the magazine. Serious motivation from a seriously amazing athlete.

Related: Misty Copeland Giving Jimmy Kimmel a Ballet Lesson Is as Funny as You'd Imagine

from POPSUGAR Fitness

Intro to Ayurveda: Grounding Vata

Hi friends! Happy almost-Friday. We are back from the hospital (wahoo!!) and starting to get in the swing of things. Thank you again for all of the lovely wishes this week, and hanging in there while we’re getting settled as a family of four (six with the pups!). This week, I have some special posts going […]

from The Fitnessista

This 2-Minute Commercial Will Change the Way You Think About Weight Loss

When you're working hard to lose weight, that goal can often become an all-consuming thought. This commercial, from Lean Cuisine, is a touching reminder that there are more important factors in life to celebrate other than obsessing over your weight. In the spot, women of all shapes and sizes talk about their most important life accomplishments, from donating bone marrow to having a baby, and all can agree there are some things in life that just can't be weighed by a scale. Like us, you'll find yourself agreeing with the powerful message.

from POPSUGAR Fitness

How 1 Man Lost 24 Pounds in 1 Month on a Pizza-Only Diet

A diet where you eat pizza all day and lose weight sounds like one of those hilarious Someecards. But for Florida cyclist Matt McClellan, he's proven that a pizza diet can help you lose weight. A longtime cyclist and owner of Tour de Pizza in St. Petersburg, FL, Matt wanted his diet to be about flexibility and moderation, and he wanted it to not be so restrictive. So the "pizza diet" was born!

It's based on the "flexible diet" approach designed by nutritionist and bodybuilder Layne Norton, PhD, who's all about eating a balance of macronutrients: fats, carbs, protein, and fiber. Matt said, "Under the flexible dieting concept, there is no such thing as a 'good' or 'bad' food," and that keeping track of your macronutrients can encourage a healthier relationship with food. Layne said that the pizza diet is so successful and sustainable because "instead of diets that encourage extremism," incorporating your favorite foods into a healthy overall diet prevents cravings and feeling like you're missing out.

Related: Here's That Cauliflower Pizza Crust Everyone Keeps Talking About

Here's the breakdown of the diet: He ate 2,400 calories a day and included six total slices, which was equal to one extralarge pizza. But he didn't eat sausage and pepperoni pizza with extra cheese. On no! He chose the healthiest toppings possible to maximize nutrition. We're talking less cheese and high-fat meats and more antioxidant-rich veggies, good fats, and lean protein. Every two hours, he'd eat one slice. He also included one hour of exercise a day five times a week, alternating between cycling, swimming, and running.

After four weeks, Matt had lost 24 pounds, miraculously lowered his cholesterol from 243 to 157, and his body fat percentage reduced from almost 20 percent to nine percent. That wasn't all! He felt more powerful on his rides, had better endurance, and had faster recovery. He said, "The healthier I felt, the more inclined I was to stay active and cycle more." Matt even took his pizza diet on the road and pedaled 1,300 miles over 30 days from his Florida store to Times Square in New York, speaking to people along the way about his experiences. He said, "My intent is for people to change their perception of pizza as junk food," and here are some tips he shared on how to make your slices the healthiest possible, as he told Bicycling magazine.

Related: The Quick-to-Make Chia Pizza Crust Your Diet Needs

Crust: Go for whole-wheat and make it thin. "It gives you the fiber you need with some carbs for energy, but without having to worry about overindulging," Matt said.

Sauce: Add chopped garlic and olive oil to a traditional marinara sauce. Matt said, "Garlic is a great immunity-booster and the olive oil is rich with antioxidants."

Cheese: Keep it very light and minimal, like skim-milk mozzarella. "Less is more. You don't need a lot for flavor or texture," he said.

Toppings: Include toppings that mix protein such as lean chicken, with high amounts of antioxidant-rich green vegetables like broccoli and spinach, and finish up with slices of avocado for healthy fats.

The radical pizza diet basically encourages portion control, eating a healthy balance of protein, carbs, fiber, and healthy fats, and including regular daily exercise. And it helps you lose weight?!

Related: Quinoa Crust to Satisfy Your Gluten-Free Pizza Cravings

from POPSUGAR Fitness

Get All Your Favorite POPSUGAR Shows Now on Apple TV!

Apple TV has relaunched with a new POPSUGAR TV app (exclusive to Apple TV only) within the app store!

POPSUGAR TV brings you direct access to all of POPSUGAR's original franchise series and critically acclaimed videos. Follow our irresistible programming that entertains, inspires, and delights - including mouthwatering recipes, motivating workouts, exclusive celebrity interviews, hot fashion trends, beauty tips, and so much more. With new content added regularly, you're guaranteed to find something that you love.

Tune in any time to our programming:

  • Class FitSugar: Host Anna Renderer sweats alongside fitness experts and Hollywood's hottest celebrity trainers to bring you routines you can do anytime, anywhere.
  • Eat the Trend: Host Brandi Milloy uncovers trending food on social media and shares how to easily create it all in your own kitchen.
  • Get the Dish: Brandi Milloy translates her latest pop culture obsessions to culinary inspiration, creating easy recipes and entertaining tips.
  • POPSUGAR Beauty Junkie: Host Kirbie Johnson keeps you up on beauty tips and trends with help from beauty influencers and pro makeup artists.
  • POPSUGAR Rush: A lightning-fast daily show that keeps you current with all things pop culture.
  • We Spy Style: Host Allison McNamara and style experts break down the latest trends and most shareable style stories.
  • Seriously Distracted: This comedy is about a group of young smart ambitious women at a mediocre PR firm who are great at their jobs but completely obsessed with pop culture.
  • I'm a Huge Fan: Lucky contest winners get once-­in-­a-­lifetime chances to meet and interview their favorite stars.
  • One of a Kind: Follow one lucky winner as she wins the chance to meet and be styled by her favorite designer.
  • Find Your Happy: Celebrate the positivity in life and find happiness in every day.

from POPSUGAR Fitness

Can Exercise Affect Your Menstrual Cycle?

Exercise is the closest thing to a magical pill since it keeps you healthy in so many ways. Aside from helping you drop pounds and look sensational sporting your tightest pants, it keeps your heart healthy, improves your mood and energy levels, keeps sickness at bay, can prevent injuries or alleviate chronic pain, and can even help you have a better night's sleep.

Working out may also help when Aunt Flo comes for her monthly visit. If you suffer from bloating or gut-wrenching cramps (dysmenorrhea) - even though you may not feel up to your normal workout - walking, swimming, or doing another type of light exercise like yoga will improve circulation to relieve painful cramps and ease digestive distress (try these yoga poses that ease cramps). The release of endorphins from exercise is also helpful in getting rid of headaches, fatigue, and your cranky, I-want-to-throw-something-at-everyone mood. Getting your sweat on may also curb your insatiable cravings for junk food and prevent monthly weight gain.

Related: Sip Away PMS Symptoms With This Chocolate Cashew Smoothie

Unfortunately, exercise can also have a negative effect on your period. If you're exercising excessively or obsessively, and have a lower percentage of body weight than is normal for your height (possibly from anorexia), your body could go into rescue mode. Working out takes a ton of energy, so in order for your body to keep up it will begin to shut down unnecessary functions to use what little energy it has to keep your basic life functions going. Since menstruation's main purpose is for reproduction, it is not vital to you and your body will turn off the function to save energy. The good news is that usually when you begin cutting down on the exercise and your body gets the nutrition and calories it needs, your periods should come back. Likewise, if your body fat percentage is much higher than the normal level for your height, periods can also stop.

Exercise and body weight aren't the only things that can affect your cycle, and a missing period isn't a disease, it's a symptom. If you're suffering from irregular or missed periods, make an appointment with your gynecologist so they can help you figure out how to get your period back.

Related: You're Not Going to Like What Experts Say to Avoid When It Comes to PMS

from POPSUGAR Fitness

The What, Why and How of “Dispositional Mindfulness”

It’s okay to do the double take—dispositional mindfulness. How’s that? By now most people have heard of mindfulness meditation. I’ve written a bit about it for the blog, also noting that other forms of deep relaxation practice tend to work better for me. As quiet blocks of time devoted to emptying the mind and bringing […]

from Mark's Daily Apple

Video Interview with Joe Cohen of; and Optimal Performance Podcast

Back in September, I spent an enjoyable hour with Ryan Munsey of the Optimal Performance podcast, talking about PHD methods to improve your mental and physical performance. Here it is on iTunes and here is Ryan’s blog post. More recently, …

Read more »

The post Video Interview with Joe Cohen of; and Optimal Performance Podcast appeared first on Perfect Health Diet.

from Perfect Health Diet

Low-Carb, Veggie-Filled Zucchini Tortillas

Wednesday, October 28, 2015

Here's 100 Years of the Craziest Female Fitness Trends

The female body has seen its share of fitness trends, including the still-popular yoga and the questionable Prancercise. We can't help but look back and see how fitness was for women the past century, and we also can't help but ask ourselves, "Did we really do that?"

from POPSUGAR Fitness

5 Easy and Effective Dumbbell Exercises

If you're committed to seeing a change in your shape, strength training needs to be a part of your life. There's no need to throw yourself into the weight room right away, if you're a little intimidated. Instead, opt for these five easy-to-follow and effective dumbbell exercises that will help sculpt your arms and build your confidence.

from POPSUGAR Fitness

5 Rules To Foolproof Your Paleo Diet

Guest post by: Mike Sheridan If you’re already following a Paleo Diet, you know the drill: Eliminate grains, dairy, legumes and processed foods Only eat what runs, swims, flys, bleeds, and breathes If a caveman couldn’t eat it, you can’t Easy enough right? You’d be surprised. Regardless of the city, state, or country, it seems… Continue Reading

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

Chef Kyle’s Pumpkin Spice Chia Pudding

Hi friends! Hope you’re having a great afternoon. It’s been a wonderful week so far: a happy and euphoric blur, snuggling our newest family member as days blend into night. We’re hoping to head home from the hospital later today. Fingers crossed. This week, I have some special posts going up while we’re getting settled. This one is courtesy […]

from The Fitnessista

How the South Beach Diet Changed My Life

Twelve years ago, after weaning my first daughter, I decided it was time to lose the lingering baby weight. Breastfeeding had not been a weight-loss miracle for me, and now that my baby was no longer dependent on me as her primary food source, I was ready and willing to diet - something I had never really done before. The South Beach Diet had just hit the market and I rode the low-carb trend, and I will never do it again.

Living without carbs for the first two weeks of the diet, called the induction period, was particularly hellish. I had a 1-year-old; though small toddlers are loving and sweet, they are not known for their supportive qualities or sense of logic. Plus, my husband was living without carbs; he ate many a milkshake with me during my pregnancy and was also looking to get back to his prepregnancy weight. While dieting together was good for moral support, we were both awfully cranky. I have since learned that cutting out entire food groups is not necessary to lose weight. But the South Beach Diet did change my eating habits in many significant ways. Here are three elements to put into practice to lose or maintain your weight, while keeping it healthy.

Become Label Able

Knowing what is actually in your food leads to much better choices. The South Beach Diet is a quick education on the glycemic index, which basically measures how foods affect your blood sugar levels. Foods containing high amounts of sugar are higher on the index, and these foods cause blood sugar levels to spike, then drop, leaving you hungry again quite quickly. Sugar, hiding under many tricky pseudonyms on labels, is added to many foods you would never guess, like crackers and tomato sauce. So I started reading labels and looking at the amount of sugar and fiber per serving. I also started measuring out servings and quickly learned that serving sizes are much smaller than I had believed. Both were illuminating! When checking out any new product, especially ones that seem healthy, I read the label.

Whole Grains Rule

The South Beach Diet hammers home this principle: fiber delays the process of turning carbs into sugars, keeping you sated longer. It was on the South Beach Diet, during phase two when carbs are reintroduced, that I came to love whole-wheat bread. This is "love" as in, I truly prefer the flavor of whole wheat. It doesn't feel like some sort of health-food penance to eat whole-wheat bread. It's high in fiber and should be low in added sugars (you still need to read the label, though, since many brands add honey and/or molasses to whole-wheat bread). This South Beach tip has become my mantra: "the coarser and heavier the bread, the better it is for you." White bread, made with refined carbs stripped of fiber and nutrients, is really one (digestive) step away from cake. CAKE! Thinking of bread this way makes skipping the baguette before dinner really easy - who eats cake before dinner?

Here's an easy-to-follow rule that combines these two takeaways: bread should have no more than 3 grams of sugar and have at least, if not more than, 3 grams of fiber per serving.

Smart Snacking: Nuts and Hummus

Almonds and walnuts, just a handful for portion control, are still my afternoon snack of choice. Full of healthy fats, nuts are filling and can keep me full between lunch and dinner. Fat also slows down the digestive system to help keep blood sugars stable, but you need to focus on the good fats, monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). These days I like to pair my ounce of nuts with an apple or an orange - healthy fats mixed with healthy carbs.

Before the South Beach Diet, hummus was a dish I only ate at Greek restaurants, and now it's a staple in my fridge. Hummus, made of fiber-rich chickpeas and fat-filled sesame-seed-based tahini, is a great snack. Eaten with veggies - celery, carrots, cucumber - hummus fills you up. I will admit, after reaching my goal weight with the South Beach Diet, I couldn't eat hummus for a couple of years. I burned out on it. But hummus is back as a mainstay in my life, and I make my own, which means I can control the flavor. My favorites are sweet potato hummus and antioxidant-rich Thai-inspired hummus featuring turmeric and ginger. I use hummus as a condiment (way better than mayo) or the main protein in a sandwich.

Final Thoughts

In many ways, the South Beach Diet with its focus on healthy fats was a more wholesome redo of the no-carb Atkins Diet. It was also a forerunner to the now-popular Paleo diet trend. The original South Beach Diet book, from 2003, includes recipes for spaghetti squash pasta and cauliflower mashed "potatoes" that you see today on Paleo food websites. The promise of quick weight loss on the cover of the book should have been a red flag to me - but I wanted to fit into the jeans I wore before getting pregnant! I now know the slower the weight comes off, the more sustainable the diet and healthy habits are, the more likely the weight will stay off. But I thank the diet for what it taught me, both good and bad.

from POPSUGAR Fitness

You'll Love This Clean and Tasty Pumpkin Gingerbread Granola

8 Tips For Staying Healthy During Halloween

Halloween is just around the corner, and you know what that means: sweets! Between scary (and sexy!) costumes and overall good mischief, you might want to be prepared for the onslaught of chocolate bars, candy corn, and empty calories. Whatever your favorite treat, don't let the sweets spook you. Trinh Le, a registered dietitian with MyFitnessPal, has provided some handy advice on how have a better-for-you Halloween and avoid the scary consequences.

Related: 64 Snacks to Satisfy Hunger, All Under 150 Calories

From helpful tricks to alternative treats, these tips are to die for.

  1. Eat before you (trick or) treat: This is a good idea whether you're spending an evening trick-or-treating with your loved ones or spending a night out on the town. Fill up on a healthy, balanced meal made with veggies, lean protein, and whole grains. The protein and fiber in your meal will make you more satisfied and less likely to sneak treats from your kid's sugary stash. If you're going to a grown-up Halloween party, being full before knocking back your first drink is also a great idea!
  2. Tuck your candy out of plain sight: We know the pre-Halloween candy sales are scary tempting. If you've got a mighty sweet tooth, stow these goodies in the back of your pantry, and hold off on opening them till right before the trick-or-treaters get there.
  3. Have healthier snacks on hand: Be different! Stock up on nontraditional snacks that are healthier and more balanced. Instead of sugary candy bars, you can munch on trail mix, cheese crackers, individual fruit cups, animal crackers, and so forth.
  4. Bottoms up (with your water bottle): Staying well hydrated can help you control your sweet cravings. I like to take a swish of water after finishing my first candy, which gives my mouth a different taste so I'm not hunting for the next sugar fix. This also has the added benefit of rinsing down the sugar and protecting my pearly whites.
  5. Shower your trick-or-treaters with toys: Trick-or-treaters are bombarded with sweets this season, so break up the monotony with toys like bouncy balls, sidewalk chalk, jump ropes, glow sticks and hacky-sacks. You'll still help the kiddos celebrate Halloween with the added benefit that these toys will encourage them to be more active.
  6. Be picky with your sweets: Don't settle for whatever is on the table. If you're going to satisfy your sweet cravings, go for treats that'll hit the spot. Leave the ones that just don't do it (we're looking at you, candy corn!) alone. Also, remember to pick smallest (fun-size) portion because you can always go back for more if you really want to.
  7. Trick-or-treat? Track your treats: It's so easy to get your share of empty calories from candy bars and lollipops without even realizing it. Those mini, snack-sized bars may not seem like much, but the calories, fat, and sugar can quickly add up to a full-sized candy bar. Take a tally using pen and paper or an online calorie counter, or hold onto your candy bar wrappers.
  8. Let yourself celebrate! If you make healthy eating a habit, a day (or two!) of overindulgence is perfectly acceptable. Halloween happens just once a year, and you should be able to celebrate it without guilt. Give yourself a deadline for when the celebration is over, then plan to get back on track by cooking a nutritious meal or going for a run. Remember that your overall health and happiness rests on more than just a few days.

Related: The Calorie Counts of Your Favorite Halloween Candy

from POPSUGAR Fitness

The Low-Calorie Apple Cider Vinegar Drink You Need to Try

BaubleBar Turns Your Jawbone Up Into the Ultimate Statement Piece

If you wish your wearable tech had more style, BaubleBar has you covered. The jewelry company released a new collection of bracelets designed for the Jawbone Up Move ($50) that features lots of gold, leather, and crystal embellishments everywhere. It's the ultimate way to turn your tracker into a can't-miss statement piece. Take a look at the collection, which ranges from $45 to $65, here.

Related: Jawbone Gives Its Fitness Trackers a Major Makeover

from POPSUGAR Fitness

When to Eat Your Largest Meal During the Day If You're Trying to Lose Weight

When you're on a mission to lose weight, what you choose to eat needs to line up with your goals. However, according to Break the Weight founder and health coach Ricki Friedman, how and when you eat is just as crucial. If you tend to eat light all day and chow down on a large dinner, you might be standing in the way of your success.

According to Ricki, your largest meal of the day should fall between 1 p.m. and 5 p.m. After a large midday meal, you have an opportunity to go for a walk, work out, or move in some capacity that will support your digestion, but after a large late dinner, people tend to sit down to relax and go to bed on a full stomach - not a good idea if you want to wake up full of energy with healthy digestion, said Ricki.

Related: The Easiest Way to Prevent Overeating

This plan may sound easy enough, but Ricki explained, "It's often more of an emotional challenge than a physical challenge for people to make dinner light. Most of us use dinner as an activity for us to do when we get home out of loneliness or boredom, so you'll need some structure or alternative activities to fall back on!" Ricki's number-one activity she suggests to clients? Take a 20-minute walk every night after dinner. An evening walk supports healthy digestion, takes your focus off of food, and gives you an opportunity to check in with your emotional state.

If you're not sure what constitutes a light dinner, Ricki's only hard-and-fast rule is to make it less than 400 calories. Here are four options she recommends to her clients:

  1. Four ounces of salmon with grilled veggies and half a sweet potato
  2. Vegetable or lentil soup
  3. Half a cup of quinoa with lots and lots of veggies
  4. Half a veggie or beef burger with grilled vegetables

"If you want something like pizza, only have one piece or two, and then take your nighttime walk. It's not about taking all the things you love away from yourself; it's about learning how to have them, so you can go to bed feeling good, light, and satisfied," said Ricki.

Related: Before and After: The 1 Change That Helped This Trainer Lose 15 Pounds Fast

from POPSUGAR Fitness

5 Healthy Reasons to Eat Dark Chocolate

There's no need to nix chocolate from your diet for good. When satisfying a sweet tooth, choosing dark chocolate can be a good decision for your health. In fact, here are five healthy reasons to eat dark chocolate.

  1. It helps you exercise longer: A recent study found that eating a tiny amount of dark chocolate before a workout helps fight fatigue, which means you can go that much further during your workout. The amount that worked in the study was tiny - just half a square - but if it's good quality chocolate, a small square will go a long way.
  2. It's stress relieving: And not just when you're PMSing. A study found that when highly stressed participants ate an ounce and a half of dark chocolate (the equivalent of a Hershey's bar) a day for two weeks, the level of stress hormones in their bodies dropped significantly. While eating a candy bar a day can contribute to a whole new set of stresses if you're watching your weight, it's nice to know that dark chocolate has a measurable effect on stress levels.
  3. It's heart-healthy: A study found that dark chocolate increases blood flow, which helps keep your ticker in top shape. Those who ate a small amount of chocolate a day had increased blood flow due to more-dilated blood vessels as well as better heart function.
  4. It's good when you're sick: If you can't get the rest you need because of a nagging cough, try dark chocolate. The theobromine, an ingredient in dark chocolate, has been proven to suppress a cough, but just be careful - if you're trying to go to sleep, remember that a dark chocolate Hershey's bar has 30 milligrams of caffeine, which is the equivalent to a cup of tea.
  5. It lowers blood pressure: Increasing blood flow also helps your heart in another way. A study found that eating a small square of dark chocolate a day helps regulate your blood pressure by increasing blood flow as well as dilating blood vessels and releasing nitric oxide. If you're managing your blood pressure levels, a daily, small dose of dark chocolate may help.

from POPSUGAR Fitness

The Surprising Things That Happen to Your Body When You Cut Sugar For 10 Days

If you need more convincing that refined sugars are wreaking havoc on your health, then look no further than this newest study, which shows that cutting added sugar for just a few days dramatically improves health.

Related: How to Kill You Sugar Addiction Before It Kills You

The study, published in Obesity, followed 43 obese children with chronic metabolic conditions such as hypertension. The researchers changed their diets for nine days, substituting their normal snacks and drinks with ones that kept the calorie counts the same but restricted sugar - so instead of sugary yogurts, pastries, and cereals, the kids were fed hot dogs, bagels, fruit, and pizza. The results were "striking," says lead author and pediatric endocrinologist Robert Lustig, MD. Even though the children were eating the same amount of calories, just eliminating added sugar from their diets improved almost all areas of their metabolic health, such as lower blood pressure, LDL ("bad") cholesterol, blood sugar, and insulin levels, and improved liver function tests. Plus, even though the experiment was designed to maintain weight - the children were given more food whenever they started to lose weight - the kids told researchers that they felt fuller on the lower-sugar diet.

Dr. Lustig calls this finding "the strongest evidence to date that the negative effects of sugar are not because of calories or obesity." "This study definitively shows that sugar is metabolically harmful not because of its calories or its effects on weight; rather sugar is metabolically harmful because it's sugar," he says. The findings are also a clear indication that monitoring added sugars in your family's diet is extremely important for improving health and may affect how your body deals with cravings and satiety cues. Added sugars can show up as many different names on ingredient lists, so it pays to read nutrition labels and go for unprocessed foods whenever possible. Take it from Dr. Lustig, who explains that when it comes to what you put on your plate, a calorie is not just a calorie, and, in fact, "sugar calories are the worst."

Related: What's So Bad About Added Sugar?

from POPSUGAR Fitness

What Does the WHO Report Mean for Your Meat-Eating Habit?

I’m sure you’ve seen the rash of fear-mongering headlines proclaiming red meat to be as carcinogenic as smoking. In fact, I know so because dozens of you have asked me for my thoughts. What’s going on? Do we need to worry? What actually happened? Why have your vegan friends become even more smug than before? Why […]

from Mark's Daily Apple

What to do about knee pain?

Hi friends! Thank you so much for all of the kind comments and love surrounding baby P’s arrival, and for sharing in our joy during such a special time. We’re still getting settled, and I have some very special posts going up this week. I’m excited about today’s post because it was written by my […]

from The Fitnessista

Bake Up Lower-Carb Spaghetti Squash Alfredo

Last-Minute Costume Ideas For Your Halloween Weekend Race

Halloween is this weekend and you don't have a costume for your Halloween Hustle? Don't worry. Here are some easy costume ideas you can throw together whether you're running solo or in a group.

from POPSUGAR Fitness

Injury Prevention Workout For Runners

Training for a race is no easy task, and proactively preventing injuries is key to crossing the finish line with zeal. We created a prehab stretching and strength-training workout to keep you healthy and strong as you log all your miles. Performed in order, this combination of exercises can help minimize common running injuries that often occur as you increase your weekly mileage or up your speed.

from POPSUGAR Fitness

Tuesday, October 27, 2015

The Healthy Breakfast Trend That You Should Be Making at Home

14 Expert Breakfast Hacks That Make Traveling Healthier

Eating right while traveling is as much of a struggle as going through security checkpoints. As much as we want to believe that salad or sandwich we hastily grabbed near our gate is sodium-free and fat-free, that's not often the case. No one knows this better than flight attendants, who basically live at the airport. So we thought, why not ask how they stay healthy on the job? We picked the brains of three frequent fliers and compiled a list of tried-and-true healthy hacks they swear by. Read on for some life-changing tips.

from POPSUGAR Fitness

Vegan Halloween Candy You Can Make in Less Time Than Your Costume

Halloween comes with many traditions, from the careful selection of your costume to carving the perfect pumpkin. Then there's the ever-loved excuse of indulging in more than our fair share of Halloween candy. However, these treats are often filled with heaps of refined sugar, chemical additives, gelatin, and allergy-causing ingredients. Whether you're looking for options with natural ingredients or ones that are vegan friendly, we've got you covered with these 13 vegan alternatives to your Halloween favorites. With each one of these recipes clocking in at fewer than 10 ingredients, grab your food processor and enjoy these wholesome treats this Halloween season!

from POPSUGAR Fitness

How to Make Halloween Healthier (Without Your House Getting Egged!)

Yes! You can hand out healthy treats on Halloween without disappointing the neighborhood kids. Julie Upton, MS, RD, of Appetite For Health, shares her top seven picks - including candy!

Halloween is right around the corner, and talk about fright . . . I'm having a full-on panic attack about the holiday this year.

Here's my dilemma: As a dietitian, I don't feel good about giving kids oversize, empty-calorie treats to add to their already over-sugared budget. But I also don't want to be the Grinch who stole Halloween or be known as "those people," the types who hand out - egads! - raisins, pennies, or toothbrushes.

If you're like me and you don't want to have your house egged or your trees draped with toilet paper due to "lame" treats, try these seven goblin- and ghoul-pleasing goodies.

1. Peanut M&M's

The good news about peanut M&M's is, well, the peanuts. Peanuts provide 30 essential nutrients and are a good source of protein, fiber, and B vitamins. Instead of handing out regular M&M's, opt for the snack packs of Peanut M&M's to get the goodness of the peanuts with less added sugar of traditional chocolate bars and a bit of protein.

Peanut M&M's (1 Fun Size Pack): 90 calories, 5 g fat (2 g sat fat), 7 g sugar

2. Hershey's Kisses With Almonds

Hershey's Kisses are a great option for Halloween due to their diminutive portion size and only 25 calories per kiss. Kids can have four to five kisses and get fewer calories than a regular candy bar, plus the almonds provide positive nutrients, like protein and vitamin E.

Hershey's Kisses (1 piece) With Almonds: 25 calories, 1 g fat (<1 g sat fat) 2.5 g sugar

3. Kind Nuts & Spices Bars

Instead of a "full-size" candy or energy bar, I'll hand out Kind Bars, which are made from wholesome ingredients like nuts, whole grains, and dried fruit that pack in protein, fiber, and unsaturated fats. Kind Nuts & Spices line has 50 percent less added sugar (just 5-6 grams) compared to energy bars and pack in a lot more filling protein and fiber.

Kind Nut Delight: 210 calories, 16 g fat (2 g sat fat) 5 g sugar, 6 g protein, 3 g fiber

4. Noncandy Tricks

I'm planning to mix in noncandy tricks with my treats because a study from Yale University found that children are just as excited about getting a toy as they are candy.

Ghoulishly Great Ideas:

  • Spooky school supplies (pencils, erasers)
  • Scary stickers
  • Plastic rings and bracelets
  • Temporary tattoos
  • Arts and crafts supplies
  • Glow sticks
  • Bouncy balls

5. Jelly Beans

Yes, they're 100 percent pure sugar, but jelly beans are a great option because they satisfy a sweet tooth with just four calories per bean! An average jelly bean has just 3-4 calories, so I can give out "snack packs" without adding too many calories to kids' diets.

Jelly Belly Assorted Jelly Bean Flavors (1 snack pack): 28 calories, 7 g sugar

6. S-L-O-W Sweets

Treats that take kids a long time to eat help slow down consumption so that hopefully they'll eat fewer calories. Some of my favorite s-l-o-w treats to hand out include lollipops, taffy, Tootsie Rolls, and licorice.

Jolly Rancher (1 piece): 20 calories, 4 g sugar
Twizzlers (2-piece pack): 30 calories, 4 g sugar
Tootsie Roll Pops (1 pop): 60 calories, 10 g sugar
Tootsie Rolls Juniors (1 piece): 35 calories, <1 g fat (<.5 g sat fat), 5 g sugar

7. Peppermint Patties

Peppermint patties are a surprisingly better choice because they are low in fat so their calorie counts are kept in check. Plus, they're made with dark chocolate, which naturally has less added sugar than milk chocolate.

York Peppermint Patties (1 piece): 50 calories, 1 g fat (<1 g sat fat), 9 g sugar

from POPSUGAR Fitness

President Barack Obama Just Made Everyone Smile by Calling the US Women's Soccer Team "Badass"

Obama Hosts U.S, Women's Soccer Team

Obama says the U.S. women's soccer team taught children an important lesson: "Playing like a girl means you're a badass."

Posted by NBC News on Tuesday, October 27, 2015

President Barack Obama confirms what we've known all along - that the US Women's soccer team is a bunch of fierce, inspiring ladies who kick butt on and off the field. In a news conference, the president addresses one important lesson the team has taught all children - that "playing like a girl means you're a badass." The ladies took home the FIFA Women's World Cup title in July, beating Japan 5-2. Now with the president's official stamp of approval, they are truly badass gals who can't be stopped. If you're overdue for a smile, watch the powerful statement above.

from POPSUGAR Fitness

6 Hidden Superfoods You Probably Already Have In Your Pantry

I generally don’t subscribe to the idea of superfoods. While I’ll try your obscure Amazonian berry that spent a fortnight fermenting in a capybara’s colon, I won’t join your pyramid scheme to help sell it. I may very well add a teaspoon of gelatinized maca root to my smoothie, but I won’t claim it’s responsible […]

from Mark's Daily Apple

The Evolution Radio Show

While in Germany in July for the Berlin Paleo Convention, a meeting of the German Paleo Medical Society, and an event at the PHD restaurant in Dusseldorf, I videotaped an interview with the Evolution Radio Show. The English language show …

Read more »

The post The Evolution Radio Show appeared first on Perfect Health Diet.

from Perfect Health Diet

You Will Relate So Hard to This Woman at Her First Indoor Cycling Class

Yes, Valerie, people actually go spinning for fun.

Posted by Casual on Saturday, October 24, 2015

If you've been to a SoulCycle class, you know what to expect: a dark room, music on blast, and one happy, chatty instructor who peddles at superhuman speed while you desperately try to keep up. The new Hulu show Casual knows your struggle; in it, first-timer Valerie's facial expressions - and off-the-beat pedaling - say it all. If you've ever been the newbie in an indoor cycling class, you'll be able to relate to this hilarious clip.

Related: Before You Sit in the Front Row at SoulCycle, Read This

from POPSUGAR Fitness

Heartfelt Response to "Anna Rexia" Costume From Someone Who's Actually Lived the Nightmare

There are some gory and distasteful Halloween costumes out there, but this one of "Anna Rexia" is absolutely offensive.

Making a joke about this devastating eating disorder is completely insensitive, and two years ago, Jessi Davin, a 26-year-old woman from Florida, wrote a powerful response. Diagnosed with anorexia at age 19, she battled with it for four years. In her blog post, she posted photos of herself in the hospital with the caption, "Real sexy, huh? This is "Anna Rexia's" real monstrous face."

She also wrote, "Wanna dress up like an Anorexic? All it takes is:

  • 4 years of hospitalization
  • A nasogastric feeding-tube because you've starved yourself so much that your body doesn't recognize food as a good thing and tries to attack itself.
  • Re-Feeding Syndrome, which can kill you.
  • A father crying and pleading on his knees begging for you to get help
  • A mother who cries every time she sees you because you look and SMELL like death.
  • Almost every major organ in your body failing.
  • And if you don't get help like I do, or even if you do, a coffin. Because I've lost more friends to this eating disorder then anything I've ever faced."

She wants people to know that she almost died from this mental illness, and it shouldn't be marketed as a sexy costume. Jessi concluded the post with, "Want to dress as "Anna Rexia"? Just go as a Vampire, or a Zombie. Because 1/3 of us are dead."

It's difficult to fully recover from anorexia, even with treatment, you can fall back into old habits. Jessi was recently married and is happily 27 weeks pregnant with a baby girl. Yay! Unfortunately, she's back in treatment and staying in the hospital due to her high-risk pregnancy, doing everything she can for her daughter's well-being.

Jessi told BuzzFeed, "If my post helps spread awareness for anorexia and other eating disorders and helps those who don't understand maybe comprehend just a little bit more, then I've accomplished what I set out to do."

from POPSUGAR Fitness

Serena Williams Adds Magazine Editor to Her List of Accomplishments

Serena Williams, indisputably one of the best tennis players ever, lands the cover of Wired's November issue - and a spot as guest editor as well. In the issue, Serena addresses race and gender equality and handpicks 10 "trailblazing heroes," including undefeated UFC bantamweight champion Ronda Rousey and the NFL's first female coach, Jen Welter. The tennis star explains why being one of the first at anything is so important for future generations. "I'm a black woman, and I am in a sport that wasn't really meant for black people," she said. "I want young people to look at the trailblazers that we have assembled [in this issue] and be inspired."

Serena's ultimate goal, she said, is to help "change the future." Read more of Serena's inspiring quotes from the Wired issue below.

On dealing with bullies: "When someone's harassing someone else, speak up!"

On equality and diversity: "We can keep working even more to increase equality - whether it's making sure to interview black candidates for tech jobs or standing up to cyberbullying or making sure that our technology is designed by all kinds of people. Eventually we're going to make the world better."

On embracing positivity: "I started using affirmations as the passwords to my phone and my computer. You should try it. You'll be surprised how many times a day you log in and have an opportunity to trigger that positivity."

from POPSUGAR Fitness

REI Changes the Black Friday Retail Game With 1 Incredible Move

Some shoppers live for Black Friday deals, especially when it comes to stocking up on discounted gear for Winter activities. If you have your eyes set on a pair of skis or snowboarding pants, however, don't even think about buying them at REI. The outdoor equipment company announced it will be closing down all of its 143 stores on Black Friday but will still pay all 12,000 full- and part-time employees. The move comes as part of the company's #optoutside initiative, which encourages everyone to spend the day outdoors instead of duking it out for products in stores.

"For 76 years, our co-op has been dedicated to one thing and one thing only: a life outdoors. We believe that being outside makes our lives better," Jerry Stritzke, the president and CEO, said. "And Black Friday is the perfect time to remind ourselves of this essential truth."

While the stores will be closed, you'll still be able to place orders on REI's website, although the company will try to divert buyers with a cover screen to encourage them to spend the day outdoors. And while most retailers are tracking their profits from Black Friday sales, the CEO said he's not worried about REI losing much money on this day. The company, unlike most, doesn't have shareholders and is a "consumer co-op," meaning REI has member customers who pay a one-time fee and get back an annual dividend.

The focus, Jerry added, is to bring in new, passionate members rather than compete for holiday bargain hunters.

from POPSUGAR Fitness

Can You Believe This Woman Ran a Marathon and No One Knew About It?

Can you train for and actually run a marathon without posting about it on every social media platform imaginable? I mean, isn't the whole point of running the grueling 26.2 miles to be able to tell people every single detail? Isn't it your job to show photos of the poop you stepped in on that training run, a sad pic of you lying on the couch icing your knee with a crying emoji, or the 12 different flavors of Gu packets you bought? If no one sees the snapshot of your bib and your race-day outfit all laid out, a pic of the breakfast you ate that morning, the selfies at every mile, and, of course, a proud photo of you dangling that huge medal at the finish line, then did it ever really happen?!

from POPSUGAR Fitness

Episode 293 – Dr. Jack Wolfson – The Paleo Cardiologist

Download Episode Here Featuring guest: Dr. Jack Wolfson The Paleo Cardiologist: The Natural Way To Heart Health     30 Day Guide to the Paleo Diet Want some extra help? Have you been trying Paleo for a while but have questions or aren’t sure what the right exercise program is for you? Or maybe… Continue Reading

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

Monday, October 26, 2015

The Single-Serve Pumpkin Cake You Need in Your Life

21 Motivational Songs That Will Make Your Workout Better

When you're not in the mood to work out, the right playlist - or perfect song - can change everything. If you've been feeling a little sluggish when it comes to your workout routine, let this awesome playlist reinvigorate your passion for fitness. It's a surefire way to ensure that you push your limits and appreciate your strength and power. Subscribe to the Spotify playlist and check out the full list of motivational tracks.

  1. "Something Good Can Work" - Two Door Cinema Club
  2. "Born to Run" - Bruce Springsteen
  3. "Beautiful Day" - U2
  4. "One More Time/ Aerodynamic" - Daft Punk
  5. "Centerfold" - The J. Geils Band
  6. "Stronger" - Kelly Clarkson
  7. "Back in Black" - AC/DC
  8. "All I Do Is Win" - DJ Khaled
  9. "Lose Yourself" - Eminem
  10. "The Wire" - Haim
  11. "Mama Said Knock You Out" - LL Cool J
  12. "Can't Hold Us" - Macklemore & Ryan Lewis
  13. "Tightrope" - Janelle Monáe
  14. "The Edge of Glory" - Lady Gaga
  15. "Every Teardrop Is a Waterfall" - Coldplay
  16. "Breathe and Stop" - Q-Tip
  17. "Heads Will Roll" - Yeah Yeah Yeahs
  18. "Raise Your Glass" - Pink
  19. "P.Y.T. (Pretty Young Thing)" - Michael Jackson
  20. "Run the World (Girls)" - Beyoncé
  21. "Eye of the Tiger" - Survivor

If this mix doesn't suit your musical tastes, check out all our workout playlists here.

Remember: you will need to download the free Spotify software or app to listen to our playlists.

from POPSUGAR Fitness

How Running Helped 1 Man Lose 80 Pounds, Stay Sober, and "Save His Life"

Our latest Before and After story is a reminder that exercise isn't just about weight loss. Three years ago, Grover Gunn III was struggling with alcoholism and had the health conditions to prove it. Once he learned that he had high blood pressure and cirrhosis of the liver, he decided to turn his life around. Grover started running for his health but soon fell in love with his hobby. "Running absolutely saved my life. It's my therapy, my home, and my salvation," he says. Now, he's 80 pounds lighter and crossing a marathon off his bucket list when he runs in the TCS New York City Marathon this weekend. Read Grover's inspiring story here!

Grover: Before

POPSUGAR: What made you decide to start?

Grover Gunn III: I was racked with cirrhosis and high blood pressure. I had to reclaim my life so I could be here with my son.

PS: What's your favorite way to work out?

GG: Running. I do bike and hit the gym, but running is my sanctuary.

PS: What's your weekly exercise schedule?

GG: Monday - rest. Tuesday - speed work and gym. Wednesday - middistance run. Thursday - midwork or rest. Friday - rest or midwork. Saturday - race. Sunday - long run.

PS: How do you keep workouts exciting?

GG: I like to mix things up: vary tempo and courses, run with friends - keep things fun and interesting.

PS: How much weight have you lost?

GG: 80 pounds! I went from a high of 230 down to about 150.

Grover: After

PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited?

GG: Without a doubt running my first mile nonstop. It felt so amazing to see all my hard work pay off. Once I hit that goal, I knew that I would eventually be able to take on the TCS New York City Marathon.

PS: How do you track your weight loss?

GG: Phone apps and ledger.

PS: What's a typical day of meals and snacks?

GG: I usually have a filling breakfast with eggs, fruit, and whole grains. For lunch I like to have a salad or a light sandwich. I usually snack on granola and protein bars. For dinner I'll have fish, chicken, or turkey with fresh veggies and brown rice or pasta.

PS: What's the range of calories you eat per day?

GG: About 1,500-3,000 depending on workouts for the day.

PS: What are the healthy staples that are always in your fridge?

GG: Fruit - a lot of fruit - fresh veggies, greens, and fish.

PS: How do you strategize for meals out?

GG: Eat smart. I still have cheat days, but even then I try to think about what goes into my body. And I love to cook, so I try to avoid eating out or grabbing fast food whenever I can.

PS: What advice do you have for anyone starting out on a weight-loss journey?

GG: Set goals - the TCS New York City Marathon was my ultimate goal, and I've been working up to it from the start. Don't give up! Even if you slip up, keep trying. With work and determination, you can get there.

from POPSUGAR Fitness

Our Go-To Move For a Firm Butt

I like being a little sore the day after strength training. I consider it positive feedback that I am building new muscle right where I want it. This single-leg toe tap is so simple and effective that it always leaves my butt sore, in the best way possible. This move fires up your glutes through a large range of motion combining the benefits of a deadlift with a deep single-leg squat without putting extra pressure on your knees. What's not to love?

  • Holding a 10-pound dumbbell in your right hand, stand on your left leg with your right foot lifted.
  • Keeping your back flat, bend your left knee while bending forward at your hips to lightly touch the dumbbell to the ground. Keep your right knee bent and your right leg close to your body.
  • Push through your left heel and return to the starting position to complete one rep; try to keep your right foot off the ground as you complete all your reps.
  • Do 12 reps each leg for a set, and do two to three sets.

If you're new to strength training, try this exercise without a dumbbell and work up to adding weight.

Related: The Moves You Should Be Doing For a Perkier Butt

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Meet Chris Kresser in London next weekend

My good friend and colleague Chris Kresser (one of the smartest and most knowledgeable guys in this whole scene) is leading two seminars next weekend in London: one for the general public on the “Paleo Template” and one for health care practitioners that will focus on functional medicine and ancestral health in clinical practice. Saturday, October 31 Chris will… Continue Reading

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

Is Olive or Coconut Oil Better For You?

Just when you thought olive oil was the absolute healthiest oil, now you keep hearing about coconut oil. Both contain healthy fats known as monounsaturated fatty acids, or MUFAs, which can lower total cholesterol levels. This can reduce a person's risk for stroke as well as heart problems like high blood pressure. MUFAs can also improve insulin sensitivity, which is great news for those with type 2 diabetes. Incorporating these healthy fats into your diet can also help with weight loss. So is one oil better than the other?

Related: 19 Unusual Uses For Coconut Oil

Let's first compare them nutritionally. The chart below shows a similarity in calorie and total fat amount. The daily recommendation for total daily fat should be between 33 and 55 grams. For saturated fat, the daily limit shouldn't exceed 16 grams. Although coconut oil does contain more saturated fat, it's primarily lauric acid. This saturated fat is different than those found in animal products because it has an unusually high amount of medium-chain fatty acids, which are harder for our bodies to store and easier to burn. Lauric acid also increases both levels of HDL (good) and LDL (bad) cholesterol levels; while coconut oil isn't thought to negatively affect overall cholesterol levels, some experts say to use coconut oil in small amounts to be on the safe side. The chart also shows that olive oil contains significantly more monounsaturated fats - over five times as many - so in comparison, olive oil offers more health-beneficial MUFA bang for your buck.

1 tablespoon extra-virgin olive oil 1 tablespoon coconut oil
Calories 119 116
Total fat (g) 14 14
Saturated fat (g) 1 12
Monounsaturated fat (g) 9.8 0.8
Polyunsaturated fat (g) 1.4 0.2
Cholesterol (mg) 0 0

As far as weight loss is concerned, including healthy fats in your diet can make you feel fuller, which can translate to fewer daily calories consumed. A diet rich in MUFAS has also been shown to reduce belly fat, and a few small weight-loss studies have shown that coconut oil can reduce waist size. Coconut oil is also slightly lower in calories, so over time, that little difference could add up.

Both oils are great for salad dressings and sauces, but for recipes that require higher heat such as roasting or stir-frying, choose olive oil. Coconut oil is great for light sautéing and also for baking - if you're vegan, coconut oil makes a great substitute for butter since it gives baked goods that same flaky, rich consistency and taste.

Neither olive nor coconut oil are magic elixirs for weight loss, though. It's not like just because you deep-fry french fries in coconut oil, you'll lose 10 pounds. Since both are calorie-dense, they should be used in moderation. And be sure to choose unrefined virgin coconut oil to reap the health benefits.

Related: Cook Rice With Coconut Oil to Reduce Calories

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These Zumba Zombies Are Guaranteed to Get You Dancing

This new video from Zumba is guaranteed to get you in a ghoulish mood. Featuring founder Beto Perez and a group of Zumba employees, all completely in character with rotting flesh, torn clothes, and the works, this "Zumba Zombies Come Back to Life" choreography video is the perfect workout for Halloween. Channel your inner undead and follow along!

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Sorry Folks, But Experts Say Bacon Causes Cancer

Bacon lovers are not going to like this news. World Health Organization (WHO) experts have found that consumption of processed meats can lead to cancer. The International Agency for Research on Cancer (IARC), part of the WHO, has put processed meats like hot dogs and ham in the group 1 list of carcinogens, which includes tobacco, asbestos and diesel fumes.

The WHO made this decision after convening 22 health experts from around the world, who reviewed 800 studies on meat consumption and cancer. In addition to finding "sufficient evidence" that processed meats cause cancer, the organization classified red meat including beef, lamb, and pork, as "probable" carcinogens, putting these meats in the group 2A list which includes glyphosate, the active ingredient in many weedkillers. Yes, weedkillers! The IARC found links mainly with bowel (colorectal) cancer, but meat consumption was also associated with pancreatic and prostate cancers.

Related: Reasons Not to Eat So Much Red Meat

The IARC cited an estimate that 34,000 cancer deaths per year worldwide are attributed to diets high in processed meat. That's in contrast to about 1 million cancer deaths per year due to tobacco smoking, 600,000 a year due to alcohol consumption, and more than 200,000 each year due to air pollution. The WHO says that how much processed meat you consume affects your risk. So how much meat is too much? The experts estimated that eating a daily portion of 50 grams would increase risk by 18 percent, the equivalent of just two strips of bacon. One hamburger patty is 82 grams.

Meat consumption is by far not the only risk factor when it comes to cancer - smoking, alcohol consumption, body weight, exercise, and genes also play a role, and the North American Meat Panel has argued that categorizing meat on the same carcinogenic level as tobacco "defies common sense." But if eating less processed and red meats can help, then pass the beans and tofu!

Related: Fatty Fish and Other Foods That Help Prevent Breast Cancer

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This Hot Marathon Runner Wants You to Know He's Single and on Facebook

Dear Mark: Sugar in Blackstrap Molasses, Eating Cheat Foods All at Once or in Installments, and Healthy Pooping with a Fused Knee

For today’s edition of Dear Mark, I’m answering three questions. The first one concerns blackstrap molasses, a type of sugar I’ve suggested people eat for its rich mineral content. Does the value of the minerals outweigh the impact of its sugar content? Next, say you’ve got a slice of birthday cake you’re committed to eating. Is […]

from Mark's Daily Apple

Our 25 Favorite Workout Songs of the Year

The right pop music can make or break your workout. Whenever I have a fresh playlist loaded on my Spotify, it makes going to the gym or on a run a whole lot more fun. If you've been losing your motivation this month or are simply in need of a music refresh, we've got you covered with this mix that includes almost 90 minutes of our favorite workout music. Subscribe to the Spotify playlist, and check out our top 25 tunes of this year so far.

  1. "Can't Feel My Face" - The Weeknd
  2. "Trap Queen" - Fetty Wap
  3. "What Do You Mean?" - Justin Bieber
  4. "Peanut Butter Jelly" - Galantis
  5. "Lean On" - Major Lazer and DJ Snake
  6. "Hold My Hand" - Jess Glynne
  7. "Time of Our Lives" - Pitbull
  8. "7/11" - Beyoncé
  9. "Uptown Funk" - Mark Ronson, featuring Bruno Mars
  10. "Blame" - Calvin Harris, featuring John Newman
  11. "Cheerleader (Remix)" - OMI
  12. "Shut Up and Dance" - Walk the Moon
  13. "Want to Want Me" - Jason Derulo
  14. "Sugar" - Maroon 5
  15. "Bills" - LunchMoney Lewis
  16. "The Nights" - Avicii
  17. "On My Mind" - Ellie Goulding
  18. "Good Times Roll" - GRiZ and Big Gigantic
  19. "Roses" - The Chainsmokers
  20. "Cool For the Summer" - Demi Lovato
  21. "King" - Years & Years
  22. "Break Free" - Ariana Grande, featuring Zedd
  23. "Watch Me (Whip/Nae Nae)" - Silentó
  24. "Easy Love" - Sigala
  25. "The Wolf" - Mumford & Sons

If this mix isn't your style, then check out all our workout playlists here to find something that suits your needs and taste.

Remember: you will need to download the free Spotify software or the app to listen to our playlists.

from POPSUGAR Fitness

This Pumpkin Chai Protein Smoothie Is Healthy and Delicious

20 Breakfast Recipes That Can Help You Lose Weight

What you regularly choose for breakfast could make or break your weight-loss results. If you're on a mission to shed a few pounds, look to these 20 recipes for help. They're all high in protein, fiber, and other essential nutrients that will keep you satisfied and on course.

from POPSUGAR Fitness

Sunday, October 25, 2015

5 Afternoon Habits For Healthy Weight Loss

Sticking to a healthy weight-loss plan sometimes seems like a full-time gig. You'll soon find that making little changes to your old routine throughout the day can make all the difference. Starting the day off right is integral, but each of these afternoon habits will help keep your weight-loss goals on a path headed for success.

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Weekend Link Love – Edition 371

Want quality science used to determine the USDA dietary guidelines? Me too. Sign the petition. Chris Kresser is coming to London for a pair of single-day seminars. On October 31, join Chris for “Let’s Take Back Your Health,” a fluid talk/Q&A session about ancestral health and diet with the man himself. On November 1, Chris […]

from Mark's Daily Apple

The 10-Minute Ab-Sculpting Workout You've Been Waiting For

This short 10-minute workout will leave you breathless with your abs burning - two things we love from a short sweat session! It's full of killer combination moves that strengthen your abs from all angles while getting your heart rate up to torch calories. Celeb trainer Idalis Velazquez keeps you moving and inspired for the entire workout! Grab a five-pound dumbbell, press play, and get ready to work.

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What I Do on Sunday to Stay Healthy All Week Long

Image Source: ShopStyle Photography

I've always had the intention to make Sundays about my health and well-being, but until recently, I loaded up the rest of the weekend with plans, leaving me wiped me out. I spent Sunday recuperating. I'll admit it: sometimes I still have a little too much fun on Saturday night, and I'll only make my way down half of this checklist, but when I accomplish all of these tasks, I feel happy, healthy, and in control all week long.

Go to the farmers market: I'm very spoiled to live within (very close) walking distance of an awesome farmers market. I kick off my Sunday morning checking out the stands and getting inspired by whatever's looking fresh and available. This is where the majority of my healthy meal planning takes place, since I tend to keep lunch and dinner very simple at home during the week.

Supplement at the grocer: I head to the farmers market first since it's local, fresh, and surprisingly cheaper. From there, I make a quick pit stop at the grocery store to supplement whatever else I'll need for the week. Typically, this is just meat and whatever pantry staples I've run out of the week prior. This is a place I head to with a list, so I don't cave to all the tempting junk on the checkout line.

Prep produce and one grain: Once I'm home with all my goods, I head to the kitchen to start prepping for the week. My roommate and I make a big batch of one grain (typically quinoa) that's ready to toss into quick salads and serve alongside veggies and protein all week long. This was a game-changing step for me to make healthy eating easy and help me steer clear of quick takeout every night.

Pack my lunch: When I layer my ingredients and prep a homemade lunch, I always know exactly what I'm getting, so I can make sure it supports my needs at work. This helps me maintain my weight through portion control and saves me a ton of money come Friday afternoon. I also find that when I bring a homemade lunch to work on Monday, I'm much more likely to follow suit all week.

Image Source: POPSUGAR Photography / Maria Del Rio

Schedule my workouts: Even with the best intentions of working out, life gets in the way all week long. It's only when I've planned morning workouts in advance that I'm able to balance my workload and social calendar. I sit down, look at class schedules, and hit up friends to figure out where I'll be working out when. I sign up and pay for class in advance whenever possible to make sure I actually go.

Nest and chill: Chilling out is not heading to a biergarten with friends or making a huge dinner at a friend's house where I know the wine will be flowing. Sunday afternoon and early evening are all about turning on some records, lighting a candle or four, cleaning up my house, taking time to read outside, or tossing in a load of laundry. My week is crazy and I like it that way, but practicing major self-care on Sunday night ensures I feel balanced all week long. This is a nonnegotiable for me.

Get to bed early: During the week, I don't always get to bed as early as I'd like, but Sunday is one night I can make sure it happens. I turn off electronics, get my phone and computer out of grabbing range, and unwind with whatever book has been staring me down on my bedside table. I make a point to get to bed before midnight, so I can tackle the week with as much energy and enthusiasm as possible.


from POPSUGAR Fitness

Better-Butt Challenge: Your Glutes Are Going to Love These 5 Stretches

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside. Welcome to Day 21!

You deserve major congrats - you've made through to the end of our 21-Day Better-Butt Challenge! To celebrate, we're giving you (and your backside) some much-needed attention. These five stretches only require a few minutes of your time. So grab your mat, give your glutes some love, and take time to celebrate your new shapelier, perkier butt.

from POPSUGAR Fitness

Saturday, October 24, 2015

Lose Weight By Noshing on These High-Fiber Snacks

Woman need between 25 and 30 grams of fiber each day, and sorry to say, but that morning bowl of cereal probably isn't enough. So here are some high-fiber, low-cal snacks you can nosh on to make sure you're getting your fiber fill for the day.

  1. 1 large apple (with skin): 120 calories, 5.5 grams fiber
  2. 1 cup fresh raspberries: 32 calories, 8 grams fiber
  3. 3 large figs: 142 calories, 5.6 grams fiber
  4. 1 cup blackberries: 62 calories, 7.6 grams fiber
  5. 2 large kiwis: 46 calories, 4.1 grams fiber
  6. 20 baby carrots: 70 calories, 3.6 grams fiber
  7. 1 large orange: 86 calories, 4.4 grams fiber
  8. 1 slice Pepperidge Farm Whole Grain Bread with 1 tablespoon Sabra Hummus: 135 calories, 4.5 grams fiber
  9. 1 large pear (with skin): 133 calories, 7.1 grams fiber
  10. 1/4 cup dried blueberries: 150 calories, 5 grams fiber

Related: 14 Fresh and Fruity Fiber-Filled Smoothies

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Beef Tamale Pie

Tamale pie is simple fare, an unfussy but delicious casserole topped with a cornbread crust. The crust is an essential part of tamale pie. Without it, you’ve just got a skillet of ground beef and bell peppers. But cornbread just isn’t a tempting topping (especially when made from a box of Jiffy cornbread). So what’s […]

from Mark's Daily Apple

Friday, October 23, 2015

We've Unwrapped the Calorie Counts of Your Favorite Halloween Candy

Who isn't tempted by a little fun-sized trick-or-treating candy? From the tiny Reese's Peanut Butter Cups to the Snickers bar you can wrap your hand around, there are Halloween candy jars everywhere these days. Remember, the little indulgences add up - just because they're small doesn't mean they are calorie-free. Take a look at the chart below and see how your fave candy stacks up.

1 treat size (fun size) Calories Fat (g) Sugar (g)
3 Musketeers 63 2 10
100 Grand 95 4 11
Almond Joy 80 4.5 8
Baby Ruth 85 5 10
Butterfinger 85 4 10
Charleston Chew 30 0 10
Dots 70 0 11
Heath Bar 77 4.7 8.7
Hershey's Bar 67 4 7.7
Jelly Belly Jellybeans 35 0 7
Kit Kat 70 3 7
M&M's (Plain) 73 4 11.5
M&M's (Peanut) 90 4.7 9.1
M&M's (Peanut Butter) 95 4 11.5
Milk Duds 40 2 6.3
Milky Way 80 3 10
Milky Way Dark 81 3 11
Mike & Ike 50 0 9
Mounds 80 4.5 7
Mr. Goodbar 90 4 7
Nerds 50 0 12
Nestle Crunch 60 3 7
PayDay 90 5 8
Raisinets 67 2.7 9.7
Reese's Peanut Butter Cup 110 6.5 10.5
Reese's NutRageous 95 5.5 7.5
Skittles 80 .8 14.5
Snickers 80 4 8.5
Snickers (Peanut butter) 130 7 12
SweeTarts 10 0 2.4
Take 5 100 5.5 9
Twix 80 7 8.5
Whoppers 100 4 13
York Peppermint Pattie 60 1 11

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