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3 Healthy Weight Loss Tips for Women

June 16, 2016 by

It can be difficult to lose weight on your own, but with some dedication and a few smart tips from the professionals, your weight loss goals are completely attainable. Here are three healthy ways for women to lose weight. (Be sure to ask for doctor for advice, too!)

  1. Never skip a meal. Many people skip meals while dieting in order to cut calories (or because they went overboard with a previous meal), but this is one of the worst things you can do in the long run. Not only does skipping meals make you feel hungry and even faint or dizzy, it also slows your metabolism and can even cause you to overeat at your next meal. Shoot for five small, balanced meals per day.
  2. Be realistic about your weekly weight loss. While it is possible to drop a lot of weight all at once, you’re much more likely to gain the weight back if you follow this plan. Instead, aim to lose 2 to 2.5 pounds per week, which is the amount that most doctors consider healthiest for the average woman.
  3. Plan short, intense blocks of exercise each day. It’s not always easy to work out every day, but studies show that shorter, more intense bursts of regular exercise are more conducive to weight loss than working out for longer periods only a few times per week.

Our 75 Best Tips for Losing Weight [Woman’s Day]
Women's Health [WebMD]
6 Weight Loss Tips to Steal From French Women [Shape]

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Spring Into Shape With These Outdoor Exercise Tips

April 21, 2016 by

The dreary winter cold can leave you in a bit of an exercise rut, but the springtime sun makes everyone more motivated to get outdoors and get in shape. These exercise tips will help you get in your best shape ever—all while experiencing the great outdoors.

Buddy up.
There are a number of different reasons why working out with another person is helpful, but the number one reason is because it’s more fun! You’ll look forward to working out much more if you have a friend by your side, and being outdoors will be that much more motivation.

Improve your gear.
It’s beneficial to have the proper shoes and workout attire, especially when you’re exercising outdoors. Warm thermal shirts are important for the days when it’s not quite springtime weather, and breezy, breathable fabrics help once the temperature reaches its full potential. Having the proper outdoor running shoes can also prevent injuries and make you feel more comfortable on the pavement.

Experiment with exercises you haven’t tried before.
You probably haven’t jumped rope since gym class, but this fun and simple outdoor activity burns up to 208 calories in just 20 minutes. Swimming is another fun outdoor activity, and starting slow with a few leisurely laps makes it much less intimidating.

Spring Training Fitness Tips [Shape]
Great Spring Exercise Ideas [Fitness.com]

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Did You Know These Foods Are Rich in Antioxidants?

February 18, 2016 by

You’ve likely heard about the health benefits of antioxidants, but do you know where they come from? If you’re one of the many people who would say that they aren’t entirely sure how to get that daily dose of antioxidants, these antioxidant-rich foods are great places to start.

  • Raisins. Dried fruits, like raisins, contain well over 2,000 total antioxidants per serving.
  • Blueberries. These sweet, plump berries have more antioxidants than a whopping 40 other types of fruits.
  • Strawberries. One of the next best berries is the delicious strawberry, which helps to protect your body’s cells.
  • Plums. Plums contain more than 4,800 antioxidants per serving, and dried versions offer even more.
  • Oranges. Oranges are rich in the antioxidant beta-cryptoxanthin. It helps to lower your risk for arthritis.
  • Spinach. That’s right—some veggies contain antioxidants, too. Spinach is packed with the types that promote healthy eyes and prevent blindness.
  • Brussels sprouts. This tasty vegetable is becoming increasingly popular, which is a great thing because it is packed with isothiocyanates antioxidants that help to prevent cancer.
  • Beets. Pink beets not only look pretty on top of a salad, they also deliver a hearty dose of antioxidants.
  • Eggplant. Eat eggplant to take in the antioxidants that protect against plaque buildup in the arteries and prevent cancer.

20 Common Foods With the Most Antioxidants [WebMD]
Which Antioxidant-Rich Fruits and Vegetables Should You Be Eating? [Reader’s Digest]
8 Foods Rich in Antioxidants [FitDay]
10 Antioxidant-Rich Foods [Food Network]

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Beware of These Three Surprising Sources of High Fructose Corn Syrup

September 17, 2015 by

Avoiding high fructose corn syrup seems like it would be fairly easy if you read your labels and eat a plant-based diet. However, there are still ways in which this artificial sweetener can find its way into the food you eat. Here are three surprising sources of high fructose corn syrup that you might want to avoid:

  1. Salad dressing. Low-fat or not, many salad dressings contain high fructose corn syrup as a main ingredient. Make your own with oil and vinegar dressing or buy organic to avoid this.
  2. Honey-roasted peanuts. There are only seven ingredients in this sweet snack, and corn syrup is one of them. Choose raw or oven-roasted nuts instead.
  3. Ketchup. It might be no surprise that ketchup includes sugar, but some brands contain exceedingly high amounts. Look for all-natural brands or use ketchup sparingly.

Corn Syrup in Unexpected Foods [Huffington Post]
Surprising Products That Contain High Fructose Corn Syrup [Divine Caroline]
(Not So) Sweet: Surprising Foods Containing High Fructose Corn Syrup [Babble]
6 Popular Foods with High-Fructose Corn Syrup [FitDay]

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You Might Be Surprised That These Common Foods Are High in Sugar

March 19, 2015 by

Some foods are obviously high in sugar, such as cakes, sodas, and ice cream. But did you know that there are sneaky high-sugar foods that may be sabotaging your diet without you even knowing it? Here are a few foods that are surprisingly high in sugar.

  1. Fat-free yogurts. Sure, fat-free yogurts don’t contain fat, but that doesn’t necessarily mean that they’re low in sugar, too! In fact, the majority of low-fat and fat-free yogurts overcompensate by adding quite a bit of sugar to sweeten up the taste. Be sure to check the label on your favorite sweet side, because some 0% yogurts can contain as many as 20 grams of sugar.
  2. Marinara sauce. Marinara sauce is often viewed as a healthy alternative to creamy Alfredo sauces, but this savory pasta topping can be packed full of sugars. Beware of store bought cans and jars especially, as they’re the most common culprits.
  3. Bread. Even supposedly healthy breads, like whole grain and wheat, can contain about three grams of sugar per slice. Processed breads are usually much higher in sugars than freshly baked options, so opt for a loaf from the bakery or a sprouted wheat bread from the health food store.

6 Surprising Sources of Sugar [Eating Well]
6 Hidden Sugar Mines in Your Diet [Next Avenue]
Sugar: Five Foods Surprisingly High in Sugar [BBC]

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How To Cook With Pumpkins

January 23, 2013 by

Not many people think of pumpkins as food — they use them for Jack-o-Lanterns at Halloween and table decorations on Thanksgiving. But this versatile squash is actually a wonder in the kitchen, and it also packed with nutrients! Here are some recipe ideas.

–        Pureed pumpkin makes a great substitute for zucchini or carrots in breads and muffins. its hearty sweetness adds a lot to the flavor and a wonderful color. It's best to use a cheese grater to roughly grate the flesh before you mix it into the batter.

–        Pumpkin seeds are actually very high in vital nutrients and make a delicious and healthy snack. Known as “pepitas” when roasted, it’s very easy to make them yourself. Separate the seeds from the pulp, wash them, and dry them well. Then season the seeds with olive oil, salt, and pepper, and roast them at 400 degrees until they become fragrant and shine.

–        Pumpkin also works really well as a base for Mexican soups and sauces. Roast and puree the meat before seasoning it with garlic, jalapeno, salt, and pepper. It’s wonderful over enchiladas or served with spicy chorizo sausage.

–        If you're a coffee fan, you've likely tried a seasonal pumpkin spice lattes. To make this treat at home, use two teaspoons of pumpkin puree, lightly sweetened, along with vanilla extract, and pumpkin pie spice. Add this mixture to any hot beverage for a warm, comforting autumn flavor.

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