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5 Ways to Reward Yourself After Significant Weight Loss

2017-07-26T10:40:00.000-07:00

If you want to lose weight successfully, you need to reward yourself whenever you achieve significant weight loss. A good reward system can do wonders to help you stay motivated throughout your weight loss program, because it makes your attempt to lose weight more focused and purposeful. By concentrating on the rewards that you will get at the end of your struggle, you will be inspired to overcome all the temptations and negative thoughts that can hinder weight loss. Here are 5 ways that you can reward yourself after you have lost a significant amount of weight.

1) Buy a New Dress
One of the main benefits of weight loss is that it can make you look slimmer and more attractive. As such, the best way to celebrate weight loss is to buy a new dress to show off your leaner and meaner figure. You can wear your new dress to a dance club or a party, and you can be assured that you will get encouraging comments from your friends. When you reward yourself with a new and smaller dress, you will be truly convinced that your weight loss efforts are effective, and you will be motivated to stay faithful to your program.

2) Get a Mini Makeover
Other than getting a new dress, you may also want to do a mini makeover to complement your leaner figure. You can change your hairstyle or hair color or change your makeup. With a mini makeover, you can create a fresh new identity and improve your self-esteem.

3) Pamper Yourself With a Good Massage
When you are exercising on a regular basis to lose weight, your muscles may become stressed over time. One way to reduce stress in your muscles is to go for a good massage. A massage does not only help you relax physically; it can also relieve mental stress and help you stay focused on your weight loss plans. Losing weight can be a stressful endeavor, and it is a good idea to reward yourself with a massage once in a while.

4) Take Part in Outdoor Activities
Another way that you can reward yourself after significant weight loss is to take part in outdoor activities. You can take a break from your stressful lifestyle by spending a weekend hiking or biking with your family members or friends. Outdoor activities will not only provide good exercise; they can also reduce the mental and emotional stress that comes with losing weight.

5) Buy a New Exercise DVD
After watching and practicing the same exercises for a few weeks, you may want to get a new exercise DVD. Buying a new exercise DVD is a great reward for successful weight loss, because it will make your exercise regime more interesting. You can purchase an exercise DVD for training parts of the body that you did not work on previously, so that you can develop well-toned muscles throughout your body.

7 Workouts That'll Help You Get the Most Bootylicious of Derrieres

2017-07-26T10:30:00.000-07:00

Beyonce didn't sing a song about being bootylicious for nothing! So, if you've been looking for some exercises to help get your booty into shape then look no further.

Front Lunges
Stand up straight then take a step forward with one leg bending at the knee, ensuring that it is at a 90-degree angle. Then return to your normal standing position, and repeat for a duration of 15 to 20 times. Lunges are also great at tightening your leg muscles and giving your abs a workout!

Hip Lift
Lie straight on your back with your arms on your side, your knees bent, and your feet flat on the ground. Raise your hips in the air and then hold, before lowering back down to the ground. Repeat this in intervals of 60 seconds -- and be careful not to overarch your spine.

Barbell Deadlift
Using weights will help tone your booty (it also works the entire back side of your body). For a barbell deadlift, you need to
bend at the hips and knees, grab the bar with an overhand grip, and ensure that your hands are beyond shoulder width.
Thrust your hips forward as you stand with the barbell (to around your waist level) and then lower it again.

Single Leg Squats
Begin by standing straight with your arms in front of you, then bend at the knee. Bring one of your legs backward and lower yourself to a 90-degree angle. Squats hurt, but the end result is definitely worth it.

Single-Leg Lift
Stand straight, keeping your legs as straight as possible with your hands at your hips. Then lift one leg in front of you and hold it in position for around 10 to 15 seconds before switching to the other leg. Repeat these sets at least 15 times.

Try the Elliptical Machine
Not only does this machine help give you a good cardio workout but it's great for toning your muscles, including your bottom.

Kickbacks
These exercises are great for toning your legs and butt ! Stand with your hands touching the ground and your butt in the air, then raise one leg upwards away from your body. Remember not to get carried away and do these sets at a steady pace.

How Climate Change Will Affect Your Health

2017-07-26T10:18:00.000-07:00

When we talk about climate change, we often talk about the impact that changing conditions will have on our physical environment. Heat waves, natural disasters, melting ice caps, and rising sea levels are just a few examples of the effects of climate change.
But climate change isn't just bad for the planet. It's also bad for human health. Though it's hard to pinpoint exact outcomes, research has already shown that climate change has the potential to seriously impact human health. The World Health Organization estimates that
between 2030 and 2050, global warming will cause approximately 250,000 extra deaths per year
.
Though how you're affected will depend on several factors, including where you live, the direct and indirect effects of climate change are pretty scary.
1. It's bad for your heart.
With high temperatures, pollutants such as ozone, a key component of smog, start to accumulate in the air we breathe on a day-to-day basis. These occurrences usually correspond to increased hospital admissions for cardiac issues. Other studies have found that warm weather can have an impact on heart health.
2. It's bad for your lungs.
Respiratory illnesses, including allergies and asthma, are already on the rise in the United States. For example, between 2001 and 2011, the CDC reported that the number of Americans who have asthma
increased by 28 percent . Experts believe that rising temperatures may be a factor. With both asthma and allergies, environmental factors play a key role. A longer pollen season, for instance, can exacerbate allergy sufferers' symptoms.
3. Natural disasters will become more common.
Around the world, weather-related natural disasters have tripled since the 1960s
. Each year, more than 60,000 deaths are reported in connection to natural disasters around the world. Most of these deaths occur in developing countries, but developed countries are also affected. Floods, tsunamis, hurricanes, heat waves, wildfires, landslides, tornadoes, and droughts can all have wide-ranging health effects.
4. It makes it easier for infectious diseases to spread.
Diseases like malaria and dengue fever, which are both transmitted through mosquitoes, may become more prevalent with climate change. Malaria already kills nearly 600,000 people each year
, but with rising temperatures, mosquitoes may thrive in an expanded region.
5. Mental health will also suffer.
Most of the research to date has focused on the physical health effects of global warming. But climate change is also expected to have a profound impact on mental health. Research has shown that
cases of conditions such as PTSD rise after severe natural disasters
.
But as the American Psychological Association reports
, natural disasters won't be the only source of adverse mental health effects. Food insecurity, displacement, mass migration, and physical illnesses can contribute to fear, anxiety, strained social relationships, aggression, loss of autonomy, and depression, among other negative emotions.

6 Halloween Candies That Aren't Too Bad for You

2017-07-26T10:09:00.000-07:00

Halloween is just around the corner and you know what that means...CANDY. You can barely escape it. It's everywhere: at the grocery store, your office, in advertisements. You probably have a big bowl of it at home just waiting to be gobbled up by trick-or-treaters.
It's not always realistic to abstain from all the treats that will be popping up between now and the end of the year. And it's OK to have a piece of candy every now again, especially as a reward after a a great workout. Just make sure that one piece doesn't turn into ten. And don't forget, not all candy is created equal. So, if you're going to treat yourself this October 31, take a look at these five options.

1. 3 Musketeers
The fun-size bar has only 63 calories, 2 grams of fat, and 11 grams of sugar, which isn't too bad when you're talking about a chocolate bar. 3 Musketeers are a perfect snack because instead of being packed with caramel, the bar is infused with a lighter nougat.

2. York Peppermint Patty
The York Peppermint Patty contains just 165 calories for a full-sized bar with 3 grams of fat and 27 grams of sugar. Compared to other full-size candy bars, this one is significantly lower in calories.

3. Peanut M&Ms
Your kids might not be a huge fan of this version of the M&M, so why not save them for yourself! One fun-sized bag of peanut M&Ms has 90 calories, 5 grams of fat, and 9 grams of sugar. Plus, peanuts have protein--so it's not all bad for you.

4. Jolly Ranchers
If chocolate isn't your thing, Jolly Ranchers are a great alternative. Three of these sweet candies contain 70 calories, 0 fat and 11 grams of sugar. If you're looking for candy that will last a while, suck on Jolly Ranchers for a delicious treat.

5. Reese's Peanut Butter Cups
For the same reason why Peanut M&Ms aren't a bad choice, the peanut butter in Reese's will help you feel fuller longer than some other options. Just be careful--remember portion control because those mini peanut butter cups can add up quickly and so can those calories.

6. Dum Dums Lollipops
If you're looking for something sweet and sugary but don't want to waste a day's worth of calories in one sitting, lollipops are a great choice. Lollipops are portion controlled and take time to eat (unless you're biting them of course). Even though the sugar content is high, Dum Dums still have less sugar than chewy caramel candies.

What's the Best Home Gym Equipment

2017-07-26T10:05:00.000-07:00

The stuffy, at-the-gym grind can sometimes make you wonder if your monthly bill is actually worth the hassle of making the pre- and post-workday trek. Although it's important to regularly exercise to maintain a healthy lifestyle and slimmed-down physique, you don't necessarily need a premium gym membership in order to improve your well-being. We all have our own individual preferences when it comes to working out. If you're considering cancelling your public fitness regimen, you might be in the market for home gym equipment to satisfy your weightlifting needs. The following list highlights five high-quality home gym options.
According to TopTenReviews.com, a website dedicated to educating consumers on important purchasing decisions, the Body-Solid Freeweight Leverage Gym is the best home gym equipment solution for at-home workout junkies. This highly-touted home gym unit allows users to perform a variety of different exercises, such as lat pull downs, shoulder press, preacher curls, incline and decline bench press, squats and calf raises. It has the capability to enable up to 40 different exercises, and is also adjustable to fit your range of motion and posture. Its retail price is listed at $1,579.99.
Bowflex PR1000
You've probably seen the cheesy "get ripped fast" Bowflex infomercials on television, and although you won't experience noticeable results overnight, the Bowflex PR1000 is both affordable and effective. This inexpensive home gym doesn't take up a ton of space, in part because it incorporates the use of resistance rods instead of weight plates. The Bowflex PR1000 allows you to perform up to 30 different exercises, including those that target the chest, back, shoulders and arms. The price tag attached to it is $449.99.
Powertec Workbench Leverage WB-LS
The "LeverGym" is an efficient at-home gym unit that allows for customization based on individual preference. It's touted for its sophisticated design and quality of manufacturing, specifically because each weigh sleeve is coated in PVC. The Powertec Workbench Leverage WB-LS utilizes high- and low-pulley cables that are cushioned with vinyl pads to ensure a quiet workout experience. It allows users to perform up to 20 different exercises. It sells for roughly $937.00.
Total Gym XLS Trainer
The Chuck Norris-endorsed Total Gym XLS Trainer might not cause you to push the Earth instead of yourself when performing pushups, but it will help improve your physical fitness level in the comfort of your own home. Like many state-of-the-art home gyms, the Total Gym XLS uses a pulley-and-cable system instead of traditional weight plates. It's a specially designed resistance system that forces you to work against gravity, and allows for varying levels of enhanced difficulty. It also includes five workout DVDs and allows users to perform up to 80 different exercises. Its retail cost is approximately $650.00.
Weider Total Body Works 5000
The Weider Total Body Works 5000 is a cheap alternative for your casual workout regimen. It includes resistance bands that are connected to a pulley system, like the Total Gym XLS. It supplies users with an additional 50 pounds of resistance on top of your natural body weight, which increases the difficulty of each workout. Its sleek design may appear simple at a glance, but it enables users to perform 50 different exercises. It's also very affordable, and is listed at a modest $131.78.

The 5 Most Fattening Thanksgiving Foods

2017-07-26T09:46:00.000-07:00

It's no secret that Thanksgiving is among the least diet-friendly holidays on the calendar. Who can resist the savory aromas of casseroles and pies wafting from the kitchen, no matter how strong their dedication to fitness? Unfortunately, the foods of the season are often laden with butter, cream and sugar, all of which spell trouble if you're watching your waistline. But by avoiding the most fattening dishes on the table--or at least partaking in moderation--you can help spare yourself the post-feast guilt. Here are the worst offenders of Thanksgiving.
1. Sweet Potato Casserole
Those soft orange tubers laced with melting marshmallows have a healthy main ingredient--sweet potatoes are high in fiber and vitamin A, and very low in calories--but the butter, brown sugar and fluffy marshmallow topping make this indulgence one of the most fattening components of your dinner plate. Just one serving has about 460 calories, enough for a small meal. For a leaner version, go easy on the butter and sugar, and add just a few marshmallows.
2. Pecan Pie
Again, this dish starts with a relatively healthy base (pecans are nutritious, if naturally high in fat) and adds gobs of butter and sugar. Pair it with ice cream or whipped cream, and you're in even deeper diet trouble. If you can't resist the pie, lighten the calorie load by eating around the crust and avoiding toppings.
3. Stuffing
Stuffing packs a one-two punch of refined carbs from white bread and fat from butter. Some versions also include fatty sausage or other meats. To make a healthier stuffing, use vegetables such as onions and carrots instead of meat, ensure half of the breadcrumbs are whole wheat, and use just a pat of butter.
4. Mashed Potatoes and Gravy
Butter strikes again, and along with cream or milk, jacks up the fat content of an ordinary potato to artery-clogging levels. And who eats mashed potatoes without gravy? While the brown sauce may add juicy flavor to your spuds, it only adds more fat and calories. For a healthier side, use skim milk and just a touch of butter, and top your mashed potatoes with scallions and fat-free sour cream to enhance the taste.
5. Alcohol
OK, so it's not really a food. But calories from "adult beverages" can add up faster than you think. Each 4-ounce glass of red wine you put away with dinner has about 100 calories, and each regular beer has 140 calories. Sweet liqueurs like amaretto and Kahlua may wash down the meal nicely, but each shot of just 1.5 ounces has 165 calories. Mixed drinks are often the worst alcohol offenders of all--a 5-ounce serving of a margarita has a mind-blowing 550 calories. Where do they all fit in that tiny glass?
One last tip: drink plenty of water before and during your meal. The calorie-free beverage will fill you up so can't overindulge, and you won't even miss the extra calories.

4 Guilt-Free Thanksgiving Desserts

2017-07-26T09:43:00.000-07:00

Thanksgiving marks the beginning of pretty much the most festive season on the American calendar. With Christmas and New Years following close behind--and the abundance of celebratory drinks, dinners and sweet treats mandatory for these holidays--the months of November and December can be quite fattening.
If you're looking to have a healthier Thanksgiving than years gone by, and you'd like the only stuffing to be the kind in your turkey, make sure your menu includes a few guilt-free Thanksgiving desserts.
Chocolate Walnut Cake
Aside from being delicious, decadent and perfectly suited to the holiday, this chocolate walnut cake is loaded with healthy omega-3 fats. At only 285 calories per serving with 10 grams of fat, this healthy cake will be a winner at your Thanksgiving.
Ingredients:
8 eggs
1 cup granulated sugar
1/2 cup packed dark brown sugar
1 ½ cups toasted ground walnuts
2 tsp. vanilla extract
6 tbsp. flour
1/3 cup sifted cocoa powder
1/2 tsp. salt
1/4 tsp. ground cinnamon
3/4 cup orange marmalade
1 tsp. confectioners' sugar
To find out how simple it is to whip up this special Thanksgiving cake, you can follow the recipe at Delish.com .
Oatmeal Apple Pie
Who doesn't love apple pie? At just 385 calories per serving, with 13 grams of fat, this delicious apple treat is sure to impress everyone at Thanksgiving this year.
Ingredients:
Crust:
1 cup flour
1/2 cup whole-wheat pastry flour
1/4 tsp. salt
4 tbsp. unsalted butter, cubed
2 ounces low fat cream cheese
2 tbsp. canola oil
3 tbsp. cold water
Filling:
3 peeled Granny Smith apples, finely cut
3 peeled McIntosh apples, finely cut
1/2 cup brown sugar
1 tbsp. lemon juice
1/2 tsp. ground cinnamon
2 tbsp. flour
Topping:
1/2 cup whole-wheat pastry flour
1/3 cup rolled oats
1/4 cup brown sugar
1/2 tsp. cinnamon
1/8 tsp. salt
2 tbsp. unsalted butter, cubed
2 tbsp. orange juice, frozen yet softened
1/4 cup chopped walnuts
Check out Lifescript for the easy-to-follow recipe instructions.
Frozen Pumpkin Mousse Pie
While pumpkin pie is certainly mandatory on Thanksgiving, the timeless dessert has been known to be rather filling and fattening. If you can't bear to go through Thanksgiving without a taste of pumpkin (rightly so!), try this slightly healthier alternative that clocks in at 279 calories.
Ingredients:
30 gingersnap cookies
2 tbsp. raisins
1 tbsp. canola oil
1 cup canned pumpkin puree
1/3 cup packed brown sugar
1/2 tsp. ground cinnamon
1/4 tsp. ground ginger
1/4 tsp. grated nutmeg
2 cups frozen, low-fat vanilla ice cream
Food Network will show you how to make the delicious frozen pumpkin mousse pie.
Flourless Honey Almond Cake
Quite possibly the easiest recipe on our list, the flourless honey almond cake is perfect for a guilt-free Thanksgiving dessert. At only 234 calories per serving and with 14 grams of sugar, what more could you ask for from a healthy dessert recipe?
Ingredients:
1 ½ cup toasted almonds
4 eggs, separated
1/2 cup honey
1 tsp. vanilla extract
1/2 tsp. baking soda
1/2 tsp. salt
2 tbsp. honey
1/4 cup sliced almonds

How to Avoid Drinking Way Too Many Calories This Holiday Season

2017-07-26T09:40:00.000-07:00

You know better than to stuff yourself silly with buttery rolls and pies at the holiday table, but are you aware that your drink choice can also contribute to the seasonal bloat? While a beverage or two may seem harmless enough, the truth is that sometimes even a single drink--alcoholic or not--can potentially be even more dangerous for your waistline than a slice of dessert.
If you love to indulge in a flavorful drink during festive occasions, never fear--by learning to become a smart sipper, you can keep the calories in check and still have fun at holiday parties and feasts.
The Worst Offenders
Let's start with the worst offenders: creamy, sweet, alcoholic drinks. These triple-punch combos have beaucoup
calories from fat, sugar and alcohol, spelling trouble for your figure. For example, a single cup of eggnog spiked with a shot of bourbon contains nearly 450 calories--and who limits themselves to just one cup? Also containing about 450 calories each, the chocolate martini and the white Russian are two more examples of the fat-sugar-booze triad.
Even without alcohol, creamy-sweet beverages can bust any diet fast. A virgin eggnog has about 343 calories per cup, while simple hot chocolate made with whole milk can set you back about 330 calories.
Alas, drinks from restaurants, coffee houses and fast-food chains tend to be even more fattening than homemade varieties, partially due to the jumbo portions. A grande Starbuck's Pumpkin Spice Latte has 380 calories and one-fifth of the fat you need in an entire day. And a Candy Cane Chill Royal Shake from Dairy Queen? Just one pint contains 730 calories, which is more than a normal meal.
What Should You Drink?
As disturbing as these numbers may be, don't despair; you can still have some holiday fun and respect yourself the next morning. If you prefer alcohol, wine is a sane-yet-tasty choice, providing an average of 123 calories per 5-ounce glass. Just avoid the sweet versions, which have about 165 calories in just 3.5 ounces.
Light beer can be even more diet-friendly than wine, containing just about 103 calories per 12-ounce bottle. But surprisingly, the most weight-friendly alcohols are distilled spirits such as vodka, rum, whiskey, gin and tequila. These contain just 97 calories per 1.5-ounce shot.
For a flavorful cocktail with minimal calories, mix vodka with club soda and add a spritz of fresh lime for flavor. You can also add just a splash of cranberry for festive color with just a few calories. Similarly, add diet tonic water to gin, or diet coke to rum. Both mixers are calorie-free.
If you're skipping the alcohol, club soda with lime is a sparkly, non-caloric choice. Try adding a splash of cranberry or orange juice to brighten it up. If you crave hot, creamy drinks, spare yourself some calories by using nonfat milk for lattes or hot chocolate.
Because even low-calorie drinks can bust your diet if you consume too many, limit yourself to just one or two alcoholic or sugary beverages per sitting. Drink water or club soda in between the more-fattening beverages, and you'll find yourself well hydrated without breaking your calorie budget.

How Many Calories Do You Really Burn Each Day

2017-07-26T09:38:00.000-07:00

While it seems like it might be a relatively easy question to answer, the number of calories a person burns each day can vary widely based on several factors:
Genes: The Centers for Disease Control and Prevention (CDC) states, "Most likely, genes regulate how our bodies capture, store, and release energy from food." Your parents' and their parents' genes can be a determining factor on how your body uses and burns calories.
Body Composition / Muscle Mass: Because muscle tissue uses more energy than fat tissue, individuals with larger, more muscular bodies, burn more calories.
Gender: In general, men have more muscle mass than women and will burn more calories.
Weight: The more weight a person is carrying on their body, the more calories they will require. As the weight is reduced, so are the calories needed by the body.
Age: According to the National Institutes of Health, as we age, lean muscle mass tends to deteriorate, especially if an individual is less active. Muscle loss can slow down the rate at which your body burns calories.
Illness/Trauma/Disease: Fever, burns, hyperthyroidism, Cushing's disease, and polycystic ovary syndrome are examples of other factors that can cause a shift in how the body uses calories.
Drugs: Seizure medications, antidepressants, corticosteroids, and nicotine can slow or increase the rate at which the body uses energy.
How Energy is Used
Basal Metabolic Rate (BMR) - is the minimum amount of calories the body needs to maintain regular functioning (breathing, moving blood around the body, building and repairing tissues, etc.). The BMR accounts for the greatest amount of calories burned daily--approximately 60 to 70 percent of total energy use. Depending on the person, this can vary 25 to 30 percent between individuals. BMR declines about two percent every 10 years after the age of 30.
Thermic Effect of Food (TEF) - this is the energy the body uses to digest, absorb and process food. This accounts for approximately five to 10 percent of daily energy use. The TEF value is higher for carbohydrate and protein-rich foods, because these take more energy to convert than fat does.
Physical Activity - Activity and exercise can use up an additional 20 to 40 percent of energy. People who tend to fidget throughout the day can burn anywhere from 100 to 800 extra calories a day.
How to Determine Your Calories
Calories can be determined with calorimetry (indirect or direct) or by estimations. Direct calorimetry is very expensive and is rarely used. This method figures calorie needs by measuring heat that emanates from the body, typically with the use of an isolated chamber. Indirect calorimetry, on the other hand, measures the amount of oxygen used by an individual since there is a relationship between the body's use of energy and oxygen. Indirect calorimetry can be performed with a number of instruments including a mounted cart or backpack.
The easiest, and cheapest, method for determining calories is by using an estimate. The method most widely used in hospitals and by registered dietitians is the Harris-Benedict Equation, which takes various factors into consideration including weight, height, age, physical activity and illness.
Technology also provides many tools and apps like calorie calculators , heart rate monitors, and wearable fitness trackers. However, to get the most accurate information about your personal calorie needs, talk to your doctor or dietitian.

Dark Chocolate vs. Milk Chocolate vs. White Chocolate

2017-07-26T09:35:00.000-07:00

Derived from cocoa beans and providing a flavor desirable to many people, chocolate is a product commonly consumed in the United Sates. Many different types of chocolate products exist (i.e. dark, milk, and white chocolate) and some provide more health benefits than others. If you decide to add chocolate to your daily menu, do so in moderation as part of a well-balanced meal plan. Eating too much chocolate can lead to unwanted weight gain.
Ingredient and Flavor Variations
Flavor variations between dark chocolate, milk chocolate and white chocolate are present because of differences in the way each type of chocolate is produced. Dark chocolate is made by combining cocoa solids, cocoa butter and sugar, but contains little or no milk. Dark chocolate often provides a semi-sweet, slightly bitter flavor compared with milk and white chocolates. Milk chocolate contains more milk and dairy fat than dark chocolate, giving it a creamier texture, less bitter flavor and lighter brown color. White chocolate, which is white in color, doesn't contain cocoa solids like dark and milk chocolates do, but does have cocoa butter, milk and sugar in it.
Nutrition Content
White chocolate often contains more calories than dark and milk chocolates. One tablespoon of Hershey's dark chocolate chips contains 70 calories, while the same portion of Hershey's milk chocolate chips provides 70 calories and
Hershey's white chocolate chips contain 80 calories per tablespoon. All three of these different types of chocolate provide about 1 gram of protein, 8 to 9 grams of sugar and about 4.5 grams of fat -- much of which is saturated fat. Milk chocolate and white chocolate provide small amounts of calcium, while dark chocolate contains a little bit of dietary iron.
Healthiest Choice
Dark chocolate generally offers more health benefits than milk chocolate or white chocolate. A review published in 2011 in Antioxidants and Redox Signaling found that because cocoa in chocolate (especially dark chocolate) is rich in antioxidants, it provides cardiovascular benefits by reducing inflammation, protecting the skin from oxidative damage and helping to improve cognitive function and mood. It may also reduce the risk for diabetes and increase satiety. Another study published in 2013 in the European Review for Medical and Pharmacological Sciences
found that eating dark chocolate containing 70 percent cocoa is associated with increases in good high-density lipoprotein cholesterol and reductions in waist circumferences in women.
Concerns
Despite potential benefits of consuming cocoa, dark, milk and white chocolates are all fairly high in calories and added sugar. Therefore, eating too much chocolate often leads to weight gain and could put you at risk for becoming overweight or obese. The American Heart Association , or AHA, suggests that most American women consume no more than 100 calories per day from added sugar, which equates to 25 grams of added sugar daily. The AHA also recommends most U.S. men eat a maximum of 150 calories from added sugar, which equals 38 grams of added sugar per day.

Does Alcohol Really Cause "Beer Belly"?

2017-07-26T08:09:00.000-07:00

You might notice a man struggling to fit his large stomach underneath the bar at a pub and assume he's a regular beer drinker because of his weight--but is that beer really the reason behind that belly? In a word, no--but it's a bit more complicated than that. What really causes the infamous "beer belly"?
It's Not the Alcohol Itself
While drinking beer isn't the direct cause of fat accumulation around the waist, the calories consumed from alcohol can add up very quickly and lead to weight gain. Per gram, alcohol contains the second highest concentration of energy of the macronutrients (protein, carbohydrates and fat) at seven calories--just behind fat (nine calories per gram). Weight gain isn't necessarily due to the alcohol itself, but the high consumption of a high-calorie drink.
A 12-ounce glass or bottle of light beer is generally around 100 calories, and heavier types can range from 150 to 170 calories. This doesn't sound too bad, right? But how many people stop at just one? The recommendations for drinking in moderation are two drinks per day for men and one per day for women, but most people have a few drinks over the course of an evening. Once you start calculating the calories of, for example, four heavy beers (600 to 680 calories total), you realize it is equivalent to the amount found in a full meal.
Why Is a Large Waistline Associated with Beer?
Wine and spirits are often consumed slower than beer due to the higher alcohol content; therefore, a person might drink more beer in one sitting than other types of alcohol. The increase in volume consumed will typically lead to more calories consumed and more weight put on, which is potentially where the "beer belly" idea stems from.
Don't Completely Blame the Beer
Unlike carbohydrates, protein and fat from whole foods, alcohol doesn't provide any feelings of satiety. Therefore, a lot of calories are consumed in liquid form, but you don't register feeling as full as you would by getting those calories from solid food. Adding fuel to the fire, alcohol increases your appetite and impairs your decision making, which leads to eating a few slices of pizza or chicken wings for dinner, instead of your usual roast chicken and vegetables.
You can see now how the calories really add up during a night out. Excess calories, wherever they come from, are stored as fat. Where that fat storage occurs, however, typically depends on genetics, age and hormones. In general, men seem to store extra fat around the belly, while women tend to store fat around the hips and thighs. This probably adds to the "beer belly" stereotype of an older man with a gut.
While a large belly isn't necessarily due to drinking beer, high consumption of alcohol often leads to weight gain and, therefore, the "beer belly" stereotype.

6 Awesome Ways to Burn 400 Calories in One Hour

2017-07-26T08:06:00.000-07:00

Burning 400 calories in a single hour is an attainable goal for most able-bodied individuals. Of course we burn calories by breathing and performing normal daily activities, but there are a wide variety of exercises to suit any person's lifestyle and have fun at the same time. It does not require a significant investment in time or equipment. The following list are easy activities that you can perform on a daily basis to burn off at least 400 calories in one hour.
1. Walking
This is one of the most basic exercises that most anyone can do. Depending on your weight, walking between 4.5 and 5 miles per hour will burn 400 calories in one hour. Not only is it a heart-healthy exercise, it is simple, can be done almost anywhere, and is a great activity to partake in with friends. All you need is some comfortable clothes and a good pair of walking shoes. If you are in moderately good shape, try incorporating barbells during your walk for added calorie torching power.
2. Lifestyle Alterations
It doesn't require a regimented program to burn 400 calories throughout your day. When you go to the grocery store, park extra far in the lot. You can also take the stairs instead of the elevator or jog up and down the stairs for 10 minutes during your daily lunch break. Lastly, completing household chores such as scrubbing floors instead of mopping or raking leaves instead of using a blower are great calorie burners. Also, light work in the garden for one to one-and-a-half hours can burn at least 400 calories.
3. Dancing
This is one of the most fun fat-burning activities around that does not feel like work. Most gyms and many community spaces (including churches) offer classes such as Zumba, hip hop cardio, cardio dance party, Jazzercise, belly and salsa dancing. You'll torch calories without the boredom. You can even dance around your home to music you love or at a nightclub for an hour and burn at least 400 calories.
4. Tennis
Tennis is a fantastic anaerobic exercise that will get you outside and teaming up with a friend. Doubles tennis will burn 400 calories in one hour for those that are 170 pounds. And you can actually burn 400 calories in less than one hour playing singles tennis: 40 minutes for someone that is 160 pounds.
5. Circuit Training
An hour of performing resistance work on all of the major muscle groups not only burns at least 400 calories, but the strength training keeps your body burning calories even while at rest.
6. Interval Training
Most High Intensity Interval Training (HIIT) programs are geared toward more advanced individuals, but you can tailor any type of cardio program to fit your goals and level of conditioning. For example, swim for five minutes then perform pool stretches for five minutes to cool down and repeat this cycle six times. Or jog for five minutes, then walk for five minutes and repeat six times to complete an hour. Once you get into better shape, you can increase the intensity for a shorter duration and burn the same number of calories in less time

How Many Calories Should I Eat to Lose Weight?

2017-07-26T08:03:00.000-07:00

Overview
Being overweight increases your risk for chronic diseases, such as heart disease and diabetes, and may have negative psychological implications. A review published in 2010 in Archives of General Psychiatry found that being obese increases your risk for being depressed. Fortunately, healthy lifestyle changes can help you shed pounds. Reducing your calorie intake is often one of the most effective weight-loss strategies.
Safe Calorie Reductions
The Centers for Disease Control and Prevention
, or CDC, suggests overweight and obese adults reduce their current energy intakes by 500 to 1,000 calories daily with a weight-loss goal of 1 to 2 pounds weekly. Based on this guideline, if you normally eat 2,300 calories daily, aim for 1,300 to 1,800 calories per day instead to lose weight effectively. If your usual intake is 3,300 calories daily, shoot for 2,300 to 2,800 calories every day. While losing 1 to 2 pounds per week may not seem like much, this slower rate of weight loss is most effective for long-term success, notes the CDC.
Calories Based on Weight
If you're unsure what your usual calorie intake is and want to estimate your caloric needs easily, use your desirable body weight as a guide. A study published in 2013 in the Journal of Clinical Medical Research reports that eating 11.4 calories per pound of your ideal body weight is often recommended for weight loss in obese adults. For example, an overweight woman with an ideal body weight of 120 pounds needs about 1,368 calories daily, while a man with a desirable weight of 175 pounds should aim for 1,995 calories daily to shed pounds and keep the weight off. Individualized weight-loss calorie goals will vary based on your daily activity level.
Determining Ideal Body Weight
Your ideal body weight falls within a range based on your height and frame size. The University of Washington suggests ideal body weights for women are 100 pounds for the first five feet of height plus 5 pounds for each additional inch, while men's desirable weights are 106 pounds for the first 5 feet of height plus 6 pounds for each additional inch -- plus or minus 10 percent for variations in frame sizes. Based on this guideline, a 5-foot-4 woman has an ideal body weight of 108 to 132 pounds, and a 5-foot-10 man has a desirable weight within the range of to 149 to 183 pounds. Athletes with lots of muscle mass may exceed these ideal weight ranges but have low amounts of body fat, because muscle weighs more than fat.
Very Low-Calorie Diets
While a drastic calorie reduction may lead to rapid weight loss, it could also cause health problems -- such as fatigue, nausea, constipation, nutrient deficiencies and gallstones. Therefore, you should only follow very low-calorie diets -- often providing just 800 calories per day -- under medical supervision.
Harvard Health Publications suggests that women seek healthcare supervision when consuming fewer than 1,200 calories daily, and men have medical assistance if they drop below 1,500 calories per day. Obese adults with high risks of developing obesity-related health conditions should check with their doctor to see if a medically-supervised, very low-calorie weight-loss diet is appropriate.

Your Shoes Can Make or Break Your Workout

2017-07-26T07:59:00.000-07:00

Your shoes can make or break your work is an interesting statement. But you'll find that it's very true, no matter what type of workout you're doing.
Shoes and Running
Nowhere else can the importance of proper shoes be seen than when running. Running and jogging are two of the most common types of exercise, which is why nearly every gym around the world has at least a handful of treadmills.
Runners don't need too much stability when doing a low-intensity workout--such as jogging for 45 minutes. What they do need is cushioning, as the running involves a lot of impact on their joints. The shoes need support for their arches, as well as cushioning for the heels.
A good pair of shoes can make running for longer easier, so make sure to get a pair of shoes built for running.
Shoes and Cardio Machines
Cardio machines like the stairmaster, the elliptical trainer and the stationary bicycle can be found everywhere--both in homes and gyms. These machines are built for low impact workouts, so there's less strain on your joints.
The proper shoes will help to make the workouts on these machines easier. The workouts are low impact, but they still work the joints--often more than a run. The best shoes for a cycling machine will likely have a thinner sole than a pair of shoes used for running, but the shoes need some cushioning to reduce the strain on your joints.
Shoes and Sports
It goes without saying that you need the right pair of shoes for the sport that you play. Basketball involves a lot of running and jumping, so stability, support and cushioning are a must. Baseball, football and soccer involve running and sudden changes in direction, so the shoes need cushioning as well as good traction.
Shoes and Bodybuilding
You may not think you need a good pair of shoes to lift weights, but the right shoes are a must. The shoes will help to reduce the strain on your knees, ankles and toes, and will give you good stability as you lift. The shoes can help you to maintain proper posture, which will in turn reduce your risk of injury. They'll also provide support for your ankles, ensuring you are protected as you work out your legs.
Finding the right shoes for bodybuilding can be a bit more challenging. You may not want too thick of a sole, so minimalist or barefoot shoes can be ideal for some. If you want a bit more cushioning, you may want to consider special shoes designed specifically for bodybuilding.
The Four S's of Shoes
No matter what you're going to do, consider the Four S's of Shoes:
Size: Too small and they crush your toes (causing pain), too large and they don't offer sufficient stability.
Stability: Keep those ankles supported and provide a stable platform for your foot to press off of.
Shape: Find a shape that matches the curvature of your foot, as it will provide adequate support.
Style: The style of the shoes should match the use they will receive (i.e., basketball shoes for basketball, running shoes for running, etc.)
With the wrong pair of shoes, injuries are all but guaranteed--perhaps not today, but in the near future. With the right pair of shoes, it's one less thing to distract you from paying close attention to doing that workout just right.

The 5 Most Unhealthy Comfort Foods

2017-07-26T07:55:00.000-07:00

Comfort foods are a favorite among many, and for good reason. With the first bite, they instantly provide us that warm, fuzzy feeling and can bring us right back to our best memories. The problem which these comfort foods is that many of them are high in fat and calories. Luckily, these foods can still be enjoyed in moderation. Here are the worst offenders among comfort foods and simple ways to lighten them up without compromising flavor.
1. Macaroni and Cheese
Ask anyone what their favorite comfort food is, and macaroni and cheese will often top the list. Warm and gooey cheese packed into every bite, this meal is for the kid at heart. Unfortunately, a serving of Kraft macaroni and cheese has a whopping 380 calories. To lighten it up, making this meal from scratch allows you to control the ingredients. For one, try cutting back on the amount of cheese added. Vegetables such as broccoli or spinach can help to provide additional flavor as well as some much needed nutrition to this dish.
2. Fried Chicken and Waffles
Sweet and savory tied into one, fried chicken and waffles makes the perfect comfort food. Since this meal consists of refined carbohydrates and fried chicken, it is lacking in the nutrition department. IHOP offers this choice on their menu which weighs in at over 1,000 calories. For a simple swap, try baking the chicken in the oven instead of deep frying. This will help to cut the calories and fat significantly. You can also add some extra fiber to the waffles by substituting regular flour for whole wheat.
3. Chicken Pot Pie
Creamy and delicious, chicken pot pie is a warm and comforting meal but it comes at a cost. Banquet frozen chicken pot pie has 370 calories and 850 milligrams of sodium, almost half of our sodium intake for the day. If you want to lighten the calorie load, make this recipe using flour and low fat milk which works just as well in place of a cream of chicken soup or whole milk.
4. Meatloaf
Meatloaf is commonly served at family dinners for many generations. Not only is this meal delicious and easy to make, but it is viewed by many as a comfort food. The problem with this dish is that the fattier cuts of beef used can increase the overall saturated fat intake of this dish. An increased consumption of saturated fats has been linked with an increase in blood cholesterol levels. One easy swap is to use lean ground beef or turkey which has less saturated fat but does not skimp on flavor.
5. Cheese Enchiladas with Sour Cream
Enchiladas are a savory and delicious comfort meal. Loaded with cheese and meat, and topped with sour cream, this one dish is often loaded with calories. An easy way to make this dish more nutritious is by cutting back on the cheese. You can bulk up with nutrition by adding in lean chicken, beans, or even bell pepper and onion. Since sour cream can be high in fat, a healthier swap is replacing it with non fat Greek yogurt. It provides significantly more protein and takes just like the real thing.

Is There Such a Thing as "Good" Sugar

2017-07-26T07:49:00.000-07:00

Amid a whirlwind of attacks against high-fructose corn syrup, the health-conscious set has been scrambling for alternatives. Enter agave, cane juice and even a resurgence of pure cane sugar. But are there any benefits to using a different form of sugar, or is the sweet stuff damaging in all of its forms? The answer is that, unfortunately, your body treats most forms of sugar in the same way--and no type of added sugar is really healthy.

Empty Calories

Sugar by any name is still just empty calories. It contains four calories per gram, but provides no vitamins, minerals or other nutrients that your body needs to function. Eat enough sugar, and you simply can't get proper nutrition without consuming more calories than you need. This can lead to weight gain. Fast.

The Spike

The second problem with sugar is that it's rapidly absorbed into the bloodstream, causing a spike in blood-glucose levels. But that spike quickly turns into a crash, leaving blood sugar low and causing you to crave more sugar for energy. In contrast, non-sugar carbohydrates from complex foods like whole-wheat and quinoa are slowly absorbed into the bloodstream, so they provide lasting energy and won't cause cravings.

The Real Culprit: Fructose

While sugar products like agave syrup are sold as health foods, science tells a different story. In fact, agave syrups and nectars may contain up to 90-percent fructose. Meanwhile, the much vilified high-fructose corn syrup only contains about 55-percent fructose.

The latest research shows that fructose could be the worst of all types of sugar, possibly contributing more to obesity than other forms. Fructose is fruit sugar, so you'll also find it in foods sweetened with fruit concentrates. However, fresh fruits are still OK because they contain small amounts of fructose compared to processed sweeteners.

Fructose could be behind a new illness called fatty liver disease, which affects one-third of Americans, according to

Harvard Medical School . That's because fructose can only be broken down in the liver, and the process creates triglycerides and free radicals that can build up to dangerous levels.

Reducing Your Sugar Intake

Whichever sugar you prefer, the bad news is that there really is no benefit--just an increased risk of obesity and chronic illness. The good news is that you if you can break your sugar addiction, you probably won't miss it very much. To get the monkey off of your back, eat small meals at regular intervals, so you won't feel hunger pangs throughout the day and munch on sugary snacks. It also may help to chew a piece of gum or grab a piece of fruit to satisfy your sweet tooth without sugar overload.

Ideally, women should get no more than 100 calories per day from added sugar, and men should get no more than 150 calories. You'll probably get that much from sauces, condiments and packaged foods, without even touching any candy, sodas or pastries. Giving up sweets may be tough, but trust me: After a long break from sugar, that candy bar won't taste so good, anyway.

The 8 Most Unhealthy Items at Chinese Restaurants

2017-07-26T07:44:00.000-07:00

Traditional Chinese food varies significantly depending on what part of China you visit. Chinese food is not inherently unhealthy, but there is definitely a plethora of unhealthy options on the menu. Americanized Chinese food is quite different from the traditional cuisines of China. Oftentimes, many of American-Chinese dishes are based on fried foods with heavy sauces high in fat, sodium and sugar.
1. Crab Rangoon
Think about it. It's cream cheese and a tiny amount of crab meat (is there even any crab in there?) that is breaded and deep fried and then served with a sugar-laden sweet and sour sauce. This fan favorite is full of fat. Avoid this appetizer if you want to avoid going up a pant size.
2. Barbeque Spare Ribs
Although these hunks of fatty meat are somehow considered an "appetizer," they contain more than 600 calories per serving and more than 66 percent of your day's recommended saturated fat intake.
3. Fried Egg Rolls
A single fried egg roll can pack between 200 and 300 calories, depending on what is stuffed inside of it. This staple appetizer can easily catapult your meal into a calorie catastrophe, especially if you eat more than one egg roll.
4. Fried Rice
Huge portions of fried refined grains--yuck! One dish of fried rice houses about 75 percent of your daily caloric needs. Considering that one cup of cooked rice contains about 216 calories, and most servings of fried rice are about four to five cups of rice that are then fried in oil and generally have some sort of meat added--oftentimes fatty pork or beef--it's easy to see how the calorie count climbs. Additionally, fried rice is usually made from nutritionally-void white rice, as opposed to more nutritious brown rice, and it likely contains only a tiny amount of vegetables, if any.
5. Lo Mein
It clocks in at over 1,400 calories thanks to oil-covered noodles and fatty marbled meats. Plus, the seasoning used in this dish contains more sodium than you need in an entire day. Much like fried rice, lo mein is mainly low in beneficial nutrients, consisting mostly of large amounts of refined carbs, excessive oil and fatty cuts of meat that are added.
6. Chow Fun
Just like the lo mein, this dish is mainly fried noodles and not-so-lean meats. If you eat the entire dish, expect to take in more than 1,200 calories and more than a day's worth of sodium. Chow fun = not so fun for your waistline!
7. Sweet and Sour Chicken
Even though chicken is a lean protein, the calorie count shoots way up when you batter and deep fry it and then drown it in a sugary sauce. This dish's calorie count skyrockets to over 1,000 calories due to all of that oil-soaked batter and overly-sweetened sauce.
8. General Tso's Chicken
Much like the sweet and sour chicken, this dish is loaded with fat and calories because it's breaded, deep-fried and swimming in a heavy sauce. One serving of this popular dish racks up about 1,300 calories and more than half your day's allowance of heart-clogging saturated fat.
The Bottom Line
You can certainly find healthy options at Chinese restaurants. Opt for stir-fry dishes that are mainly vegetables rather than rice or noodles. Avoid battered, fried meats soaked in sauce. Split a meal with a friend or get half of it "to-go" to make for a more realistic portion size. If you eat rice, request brown rice rather than white rice and stick to a one-cup serving.

The Best Sources for Plant-Based Protein

2017-07-26T07:40:00.000-07:00

If you follow a vegan diet, or simply prefer plant protein to avoid potential hormones or antibiotics sometimes found in meat, eggs, and dairy foods, getting protein from plant foods is a must. The best sources of plant protein are those that contain significant amounts to meet your daily needs -- especially proteins that contain all of the essential amino acids.
Soy Protein
Soy is a complete source of protein because it contains all essential amino acids your body needs regularly to function properly. Soy protein powder is readily available, but you can also get soy protein from soy milk, tofu, tempeh, soy nuts, and soy yogurt. Just 1/4 cup of soy protein powder contains about 17 grams of protein. Three ounces of tofu provide you with about 15 grams, and 1 cup of soy milk contains about 8 grams of dietary protein.
Hemp Seeds
Hemp protein also contains all essential amino acids, according to a 2010 review published in Nutrition and Metabolism. Three tablespoons of hemp seeds contain just under 10 grams of protein, and 1/4 cup of hemp protein powder provides about 14 grams of high-quality dietary protein you can add to shakes, smoothies, hot cereals, and pancakes.
Quinoa
Quinoa is another plant source of complete protein, according to a 2015 review published in the Journal of Traditional and Complementary Medicine
-- and is rich in fiber and a variety of vitamins and minerals. One cup of
cooked quinoa provides about 8 grams of high-quality protein. Try eating cooked quinoa with beans and vegetables for dinner, as a hot cereal or added to pancakes for breakfast, as a topping with fruit and nuts on a yogurt parfait, mixed in soups, salads or veggie burgers, or blended into protein smoothies.
Seitan
While seitan (made from wheat gluten) isn’t a complete protein, it’s a rich source of protein that can easily be combined with legumes, nuts, or seeds to form a complete protein. Just 1/3 cup of seitan provides about 21 grams of protein. Try seasoning seitan like you would with beef, chicken or fish to create a meat-free protein you can use for a main course, as a salad topping, mixed in soups, used in stir frys, or mixed in meatless spaghetti sauces and vegetarian casseroles.
Peas and Other Legumes
Including peas and other legumes -- like lentils, chick peas, black beans, and navy beans -- in your daily menus significantly boosts your protein, fiber, and vitamin and mineral intake. Try mixing pea protein powder, containing about 21 grams of protein in each 1/4 –cup serving, with smoothies, yogurt, or cooked cereals. Many legumes contain about 15 to 20 grams of protein per cup (cooked). Combine legumes with whole grains or nuts and seeds for form a complete protein.

What Are the Best Fitness Trackers

2017-07-26T07:33:00.000-07:00

As many move to make physical activity a more engrained part of their lives, technology is keeping pace. The latest crop of wearable gadgets can track your every move, the amount of calories you burn and even the quality of your sleep.
An activity tracker can help you see how much you exercise (or don't), and can motivate you to make small changes to your daily routine to get out and moving more. At the very least, they will make you more mindful of where your present activity level is, which is the biggest first step in getting fit. Finding the right one will be based on your individual needs. Whether that's step counting, sleep tracking or around-the-clock heart rate monitoring, there is something for everyone on the market. It's all about finding the right fit for you.
The Basics
If you are new to the world of fitness tracking and technology, your smart phone is a great place to start. Apps such as Moves, Runtastic, or Apple's Health program run in the background and use your phone to figure out what you're up to. These apps provide a great way to tackle your basic tracking, whether it be daily steps, daily nutrition or nightly sleep activity.
The biggest secret in buying fitness trackers? You don't need to spend a small fortune to land yourself a tracker that does the fundamentals. The more inexpensive clips and bands are a good place to start to track your basic steps and estimated calories burned in a day. While you may not have a screen, these fitness trackers will still sync to your phone via Bluetooth so you can easily check your status in their corresponding apps. Both the Misfit Flash and Jawbone UP Move sell more inexpensive trackers that you can clip to your pants or wear on a wristband.
The Upgrade
If a sleeker looking band and a better screen are on your list of must-haves, there are many more options available at a slightly higher cost. For the most part, these trackers provide the same features, with possibly some upgrades such as sleep tracking and heart rate monitoring. The Nike+ FuelBand, FitBit, Runtastic Orbit, Mio Fuse and Garmin Vivosmart are a few such options.
The Future
One of the downsides of fitness trackers is that they are great at generating a lot of data, but often don't give much guidance on what to do with that data. This is where fitness bands are headed. Instead of merely looking at basic activity monitoring, the next generation of bands have sensors that can track your heart rate, location and even your perspiration. These will begin to make sense of all of the incoming information to provide you with better health and fitness advice. The Basis Peak and Microsoft Band are two early examples of that future. For a steep price, you can get all of that technology right on your wrist.
Fitness trackers and technology seem to be shaping up even faster than we are. The sheer number out on the market today is staggering. However, concentrating on the basics and starting small is the best place to begin. Focus on your daily patterns and where you can make small improvements. Then, as you begin to widen your physical activity and health horizons, your technology can begin to evolve right along with you.

Do Cardio Machines Actually Help You Lose Weight

2017-07-26T07:28:00.000-07:00

It doesn’t require expert advice from a trained fitness professional to understand that cardiovascular activity is an integral aspect of your overall fitness level. Cardiovascular exercise has been scientifically tested to improve heart function and muscular endurance, in addition to fueling a bounty of other health benefits. But is the slog of jogging on a treadmill for seemingly countless hours per week the most efficient method of cardio exercise, and do these machines actually spur sustainable weight loss?
Cost of Not Running Outdoors
Popular belief might lead you to think that running outdoors causes innumerable stress on joints and ligaments in the lower extremities, but the cost of running outdoors is less than that of a treadmill. According to a study published by the Journal of Sports Sciences in 1996, the lack of air resistance within the general climate of a typical gym results in less energy expended in comparison to outdoor activity. This does not render cardio machines incapable of aiding your weight loss efforts, however, it does indicate that running outdoors is slightly more efficient, and should be regularly incorporated into your workout routine.
Gauging Intensity
The habitual routines that we endure on an everyday basis have the potential to let up daily workout regimens. If your exercise goal is to lose weight, this could prove costly, especially if you don’t increase your heart rate to moderate intensity. According to the MayoClinic, a 160-pound person burns approximately 606 calories per hour during a one-hour run at 5 mph, whereas the same person burns just 314 calories at a 3.5-mph pace. This variance could ultimately determine whether you’re able to reach your weight loss goals. A slight boost in heart rate will yield added calories burned. An optimal level of intensity is between 75 and 90 percent of your maximum heart rate, which can be calculated by simply subtracting your age from 220.
Caloric Deficiency
Exercise is merely one aspect of weight loss. Burning fat can be boiled down to simple science; it requires caloric deficiency, which essentially means that you need to burn more calories than you consume to stave off unsightly fatty tissues. Although semi-frequent usage of elliptical machines, Stairmasters and treadmills will help you burn calories, it’s important to understand that you may need to alter your diet in order to shed some extra pounds. This doesn’t equate to starving yourself, however, it’s important to eat at least 1,800 calories per day, even while dieting.
Recommendations for Improvement
It’s important to incorporate variation into your workout regimen. This concept doesn’t require a complete overhaul of your weekly exercise schedule, but it does demand a few minute changes, like occasionally running outside, or taking a hike instead of spending an hour on a Stairmaster. Cardio machines do indeed help you lose weight, but avoiding the lull of the daily grind at the gym could help increase your level of workout intensity, and boost your motivation.

Sauna Etiquette: Do's and Don’ts for the Steam Room

2017-07-26T07:25:00.000-07:00

If your gym has a sauna, consider yourself truly fortunate! Saunas are a wonderful place to relax and loosen up after an intense workout. The steam can help you to sweat out toxins, the heat will drain the tension from your muscles, and the quiet will be wonderfully restful.
But, as with every other part of the gym, there are rules of sauna etiquette that must be followed! Here are a few do's and don'ts for the sauna:
Do:
Be quiet -- Public saunas are a place for silence and meditation. If you're carrying on a conversation with a friend, do so as quietly as possible.
Get in and out quickly - - Leaving the door open will let the steam out. Close the door as quickly as possible when entering or leaving the sauna.
Bring your own towels - - You want one to wear, one to sit or lay on, and another to dry off once you leave. (Only bring the first two into the sauna--leave the other outside where it's dry)
Behave -- You're in a public place, so treat the room and everyone in it with respect.
Shower first -- This will get rid of any bad body odors, bacteria, and sweat. You want to enter the sauna clean!
Dress the part - - This isn't a Scandinavian sauna, and no one wants to see what you've got under the towel. Either leave the towel on or wear a bathing suit!
Ask first - - If you want to change ANYTHING (heat, steam, etc.) ask first. The last thing you want is to piss off the people sharing the sauna with you.
Don't:
Spit -- It may be fun to hear your saliva sizzle on the rocks, but that's poor sauna etiquette. Water is the only thing to touch those rocks!
Over-water the rocks -- If you put too much water onto the rocks, you can fill the room with excessive heat and make it uncomfortable for those who prefer the steam. Ask the others in the room if they want more heat/steam before splashing water!
Bring your electronics - - Not only will they be damaged by the heat and steam, but you'll annoy your fellow sauna-goers if you start chatting, texting, or playing games.
Work out -- The sauna is a place to relax and sit, not to grunt and groan as you work out. DO NOT work out in the sauna. If you can't sit still, get out!
Shave/Groom -- It should go without saying, but we're saying it anyways: leave your grooming for the bathroom. The sauna is NOT a place to brush your hair, brush your teeth, or shave.
Relax too much -- Groaning, sighing, or moaning will anger everyone around you. Yes, it feels wonderful to relax, but you need to prevent your relaxation from affecting everyone else's.
Treat the sauna as a clothes dryer - - This is not the place to hang up your wrinkled clothes! The sauna stove is for producing heat and steam, not for drying off your outfit.
Follow this advice, and you'll avoid angering the people sharing the sauna with you. Above all, remember: you are in a public place!

4 of the Best Performance Sneakers out Right Now

2017-07-26T07:21:00.000-07:00

It takes extraordinary endurance to conquer the depths of high-intensity cross training and athletic adventures, but performance is often dictated by external factors—like the sneakers on your feet. The sneaker fad isn’t merely associated with collecting the most recent edition of Air Jordans, it deals with athletic performance, too. The best performance sneakers on the shoe market might not help you run faster or jump higher, but they will decrease your chance of contracting a foot or ankle injury while also enabling you to perform at a high level.
New Balance 1500v2
The New Balance 1500v2 was awarded the best performance sneaker in Winter 2015. Its unique design provides devout athletes and casual joggers with dual-density midsole support, and light-cushioned insole for swift mobility. This performance sneaker also features a bridge under the arch for comfort of stride. It retails for $110 at most department stores.
Adidas Adizero Boston Boost 5
The Adidas Adizero Boston Boost 5 was specifically designed for women. This performance sneaker won Best Update in Winter 2015 for its re-engineered concept. The shoe features a mesh material that provides both support and comfort. The material’s elasticity creates a snug feel while also stretching to allow ease of movement. Its retail price is $120.
Nike Air Zoom Odyssey
The Nike Air Zoom Odyssey is a state-of-the-art performance sneaker designed to enhance the runner experience. This shoe was awarded Best Debut in Winter 2015 for its sleek design concept and smooth ride. The Odyssey provides a high level of stability through its segmented midsole, which enables movement without constricting control. The Odyssey also features toe-top mesh that allows the foot to breathe.It retails for $150.
Brooks Ghost 8
The Brooks Ghost 8 is renowned as one of the most comfortable performance sneakers on the shoe market. It won Editor’s Choice for the Best sneaker in Fall 2015 for its combination of cushion and support. The Brooks Ghost 8 provides a balance of stability and comfort that rivals most performance sneakers. It retails at $120.

Lose Weight: How to Lose a Pound of Fat per Week

2017-07-26T07:15:00.000-07:00

You can lose weight in less than a week. In fact, if you have been thinking about losing weight for a long time now, you should know that you can typically lose
at least one pound of fat per week by following a few simple tips. Try these tips if you want to lose a pound of fat per week.
Watch What You Eat
In order to lose a large amount of weight, you need to pay close attention to what you eat and exercise. But in order to lose your first few pounds, you can likely just change your diet up. Here's a number for you to remember: 3,000. In order for your body to lose a pound of fat, you need to create a deficit of about 3,000 calories in your body. Because your body requires about 2,000 calories every day, you can lose a pound of fat in a week by taking in about 1,500 calories per day for a few days. There are some simple ways to accomplish this, too. First, sit down and try to create a food journal. To do this, write down everything that you eat for a few days and use Fitday's online journal to count how many calories you're taking in from your daily diet. Then, find foods that you can cut out of your diet in order to cut calories from your daily intake. This is not only an effective way too lose a pound of fat per week. It's also a fun way to teach yourself how to eat better.
Get More Exercise
After cutting back on a few foods and losing some weight, you may realize that you struggle to continue to lose a pound of fat per week. However, you can get over this hurdle. You need to add exercise to your daily routine in order to continue to lose a pound of fat per week. Sit down and think of the types of exercise that you enjoy. If you enjoy walking, start walking a mile or two every day and go for longer distances once you get the hang of it. Over time, you should see that you're losing weight by incorporating exercise into your diet. Keep it up and you'll continue to lose a pound of fat per week.
Keep Up With Your Diet Routine
Losing a pound of fat per week is not impossible. The truth is that it's easy to gain weight back if you don't stick with the diet and exercise routine that you lay out for yourself. Slipping up even for just a day or two can cause you to gain weight. Snacks like cookies and cakes often have so many calories in them that they will harm your diet. But don't sacrifice everything, either. Allow yourself one treat per week so that you don't crave it so much that you quit altogether. Stay focused and keep dieting and using exercise until you reach your goal weight. It'll be well worth it when you are losing a pound of fat per week.

Top 10 Healthiest Vegetables

2017-07-26T07:13:00.000-07:00

You know that it's important to get in your daily servings of vegetables, but may have wondered which vegetables are the healthiest to consume. If you concentrate on this list of 10 nutritionally packed dynamos, you will be well on your way to a healthy diet.
1. Kelp
This sea vegetable is high in iodine, vitamin K and folate, and contains a large variety of trace minerals. The minerals in kelp are in a naturally chelated form, which makes for easy assimilation by the body.
2. Bok Choy
Also known as Chinese cabbage, bok choy is loaded with nutrients. This vegetable is high in potassium, calcium, iron, and vitamins A and C.
3. Red Bell Peppers
Red bell peppers are an excellent source of vitamins A and C, and they are also high in beta-carotene.
4. Collard Greens
These easy to grow greens are a good source of calcium, folate and vitamin C, and provide important fiber to the diet.
5. Sweet Potatoes
This delicious tuber is loaded with complex carbohydrates, dietary fiber and healthy beta-carotene. They are also a good source of vitamins C and B6.
6. Beets
These tasty vegetables are high in potassium, magnesium and folate.
7. Artichokes
Don't let these funny looking vegetables intimidate you; they are low in calories and high in nutrition. Artichokes contain lots of fiber and are a good source of potassium, vitamin C, folate and magnesium.
8. Tomatoes
Though technically a citrus fruit, many people consider tomatoes a vegetable. Research shows that the lycopene they contain may ward off certain types of cancer. Processed or cooked tomatoes contain even more lycopene than fresh ones. Consuming tomatoes with a little bit of fat, such as olive oil, helps the body to absorb the lycopene.
9. Brussels Sprouts
These small cabbage-like vegetables are a part of the mustard family. For a green vegetable, they are uncommonly high in protein and are an excellent source of vitamins C and K.
10. Lima Beans
Lima beans are high in both protein and fiber, making them a nutritional power house. They are also a good source of B vitamins and minerals, including potassium and magnesium.
The USDA recommends that adults consume at least 2-3 cups of vegetables per day. This can include 1 cup of raw or cooked vegetables or juice, or 2 cups of leafy greens. People tend to consume fewer calories when they eat a vegetable rich diet because the fiber they contain provides a feeling of fullness. Having a salad or vegetable based soup before a meal is an easy way to ensure that you are getting your daily requirements in.
It's important to include a variety of foods in your diet to make certain that you are covering all of your nutritional needs. The foods on this list are a good start to a nutritionally sound diet, but there are many other tasty vegetables out there; don't be afraid to try them all. Vegetables are one food group that you really can't overdo.

7 Canned Food Sources of BPA

2017-07-26T07:12:00.000-07:00

Bisphenol A, or BPA as it is commonly referred to, can be harmful to your health. However, BPA is included in many everyday items that you probably use and even eat. For instance, it is used in many plastic bottles, including baby bottles, and other plastic containers that you probably reuse all the time. BPA is more commonly used in canned foods to prevent the aluminum can from getting damaged. There is no limit to how much
BPA companies can use in canned goods or plastic containers.
Foods Containing BPA
There are a number of canned food sources of BPA. You probably use at least one of them often to make meals or feed your family. Here are seven of the most common canned food sources of
BPA:
Chicken noodle soup
Infant formula
Fruit cocktail
Beans
Tuna
Beets and other types of vegetables
Soda
Of course, this is not to say that all of these foods contain BPA. Certain companies, however, do use BPA in order to prevent food from rotting in its can. Therefore, if you eat the foods above, you may need to check with the manufacturer to see if BPA is used.
Negative Effects of BPA
When it comes to BPA, there are many harmful side effects that you may experience if you ingest too much of it on a regular basis. In men, BPA often acts as a female hormone and can cause everything from an increased chance of getting prostate cancer to trouble with the reproductive system. In women, BPA has shown to result in higher cases of breast cancer. And in children, asthma and hyperactivity are two common side effects from prolonged exposure to BPA.
Avoiding BPA
The good thing about BPA is that it can be avoided relatively easily. Remember that canned sources of food are not the only way to go. Try incorporating more fresh fruits and vegetables into your diet to avoid relying on canned fruits and vegetables. You can also try making your own soup and cutting soda out of your diet to make sure that you're not taking in BPA. Finally, talk to your baby's doctor about infant formulas that are safe and do not include any traces of BPA.
Although BPA is fairly common in many canned foods and beverages, you can avoid it and avoid its negative side effects by being more conscious about what you're putting into your body.