Satiate Your Sweet Tooth With These Under-150-Calorie Late-Night Treats http://ift.tt/1HfDVzb

Sure, you'd love some one-on-one time with a bowl of ice cream and a spoon, but that late-night treat can pack on over 250 calories. Whether you're craving a sweet, creamy dessert, a homemade cookie, or chocolate-anything, here are healthier ways to indulge so you can enjoy your treat without a dollop of guilt.

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How Beginner Runners Can Build Endurance http://ift.tt/1IC47JL

Many newbie runners give up on running because within a mile (or less), their legs are on fire and they're breathing so hard they feel like they're a huff and a puff away from passing out. Don't expect to be able to run five miles right from the get-go - it takes time to build endurance, and here are five ways to do it.

1. Check your form: A broken machine won't run well, and the same goes for your body. Poor running form can cause aches and pains that make you want to stop in your tracks, so check your running form to ensure your body will feel like it can keep going and going.
2. Run more often: As with anything, practice makes perfect. You can't expect to run like a gazelle if you only lace up your sneaks twice a week. Spread out your workouts over the week, running shorter distances more often. Try doing one- or two-mile workouts (choose a distance that works for your level of ability) five times a week. You'll be surprised at how quickly running starts to feel easier.
3. Increase slowly: Once your breath starts to even out and your muscles become less fatigued, you can start increasing your mileage. Don't get ahead of yourself, though. Follow the 10 percent rule: never increase your weekly mileage by more than 10 percent of the previous week. Not only will this help to prevent injury, but it'll also prevent your mind from feeling overwhelmed by doing too much too soon.
4. Intervals: Running faster may be harder, but it'll increase muscle strength and lung capacity, which are key to building your endurance. Start off by adding a few 10-second sprinting intervals every few minutes, and gradually build up to 30-second sprints.
5. Head for the hills: Running up hills is another way to build leg and core strength as well as lung endurance. Increase the incline on the treadmill, or find some natural hills outside and do a shorter version of this hill repeat workout. At first you'll curse the hills, but after a couple weeks, you'll be craving them.

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Coconut Fish Soup with Red Palm Oil http://ift.tt/eA8V8J

This gorgeous fish soup is quick and easy to make, rich in flavor, and filled with healthy fats. It’s also really delicious; a weeknight meal you’ll want to make over and over again But the real reason to check out this recipe is that it’s a perfect example of how (and why) you should cook […]

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Steve Hillbrand on the Perfect Health Retreat http://ift.tt/eA8V8J

Steve Hillbrand of Minnesota was a guest at the October 2014 Perfect Health Retreat. Steve kindly recorded a video for us discussing his experience at the retreat. Some highlights: “I’d like to say thank you for providing this opportunity, it …

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The post Steve Hillbrand on the Perfect Health Retreat appeared first on Perfect Health Diet.

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Our Favorite Healthy Picks For August http://ift.tt/1DYunIO

We're feeling our best this month, and these picks are the reasons why. We're loving sunscreen that stays put no matter what, cushioned shoes for a comfortable run, and skinny jeans designed to fit every body. Check out these and more of our favorite picks of the month!

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Cheat Your Way to a Healthy Weekend Brunch http://ift.tt/1OULy4t

Is there anything better than sitting around a big brunch table on a lazy Sunday morning? I'm pressed to find a simple pleasure I enjoy more. Occasional indulgences aside, a brunchy food coma can totally kill your day. If you're not ready to give up your weekend ritual, there are easy ways to lighten up the whole situation.

1. Skip the sweets: French toast and belgian waffles sound divine, but these sweet treats can be loaded with all of your calories for the day. If you're with a big group of people, consider getting one sweet item and sharing it as a side. This way everyone can have a taste and you won't have the opportunity to chow down on the whole plate.
2. Back off the booze: Bloody Marys and mimosas may have their share of vitamins and antioxidants from fresh juice, but that's not a reason to enjoy a whole pitcher. Linger on a single cocktail throughout the meal, and be sure to hydrate with water as you go.
3. Order eggs right: There's no reason to only go for whites, since we know that whole eggs are healthy for you. But there are some egg-filled favorites to put to rest. Eggs Benedict may sound like a dreamy option, but with all the saturated fat found in traditional recipes, it's best just to say goodbye. Opt for a scramble or omelet loaded with fresh vegetables.
4. Love lean meats: Instead of chowing down on sausage or bacon, learn to love less fatty options. Turkey bacon, ham, and chicken sausage are often lower in calories and saturated fats.
5. Say yes to subs: Don't be afraid to ask for a switch! You'll find that the kitchen is more than happy to make a healthy substitution. If that's not an option, just ask for a half order or omit something from your plate entirely. Even if you're really craving a taste of potatoes, there's no need to chow down on a supersized portion that will have you feeling sick once you're home.
6. Work out in the a.m.: After a big weekend night out, mustering up the strength to head to the gym or a yoga class will have you feeling positive and proactive. You'll be hungry once you sit down for brunch, but you won't be as ready to let your healthy plan fly to the wind.

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How to Turn a Basic Hike Into a Full-On Workout http://ift.tt/eA8V8J

Hiking is a great opportunity to spend time outdoors in a new surrounding, but it's also a chance to challenge yourself with a good workout. We partnered with Old Navy to outline a high-intensity series that will get your heart pumping.

Take your athletic goals outdoors by turning an ordinary afternoon hike into an adventurous fitness playground. Just reimagine your surroundings: Hills become an invitation for sprint intervals, and picnic benches or fallen tree trunks turn into a spot for arm work. Here, all the ways you can use nature as your gym on your next hike.

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