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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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How to Safely Exercise Outdoors During the Summer

June 2, 2016 by

Even if you’re a very fit person, exercising outdoors in hot summer weather can be dangerous. Unless you take the necessary precautions, the heat and humidity can cause dehydration, dizziness, and exhaustion. Here are a few smart tips to help you exercise safely outside all summer long.

  • Stay hydrated. This one may seem obvious, but dehydration is the leading cause of illness and injury during hot weather exercise. Be sure to drink a lot of water not only during and after exercise, but also beforehand to fuel your body for your workout.
  • Choose smart times. Because the sun is lower (and so is the temperature) during the morning and evening, these are the smartest times to exercise outdoors.
  • Wear the right clothes. While you might wear sweatpants to exercise outdoors in the fall, you should invest in something lightweight and absorbent in the summer. Try synthetic fabrics like Spandex and Lycra, as these wick away moisture.
  • Listen to your body. Even if you’ve only been running for 10 minutes, that might be too much for your body in the dog days of summer. If you start to feel lightheaded and dizzy while exercising, make sure that you stop or slow down, no matter how long it’s been.

5 Ways to Exercise Safely in the Heat [U.S. News]
8 Tips for Exercising in Summer Heat [Active]
Essential Tips for Outdoor Exercise [Arm & Hammer]

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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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3 Health Benefits of Strength Training Exercises

June 18, 2015 by

Even if you don’t plan on bulking up or competing in weight lifting competitions any time soon, strength training is a crucial part of any exercise regimen. Here are three great reasons to incorporate weight training into your workouts.

  1. It promotes strong bones. Weakening bones is a concern that all people have to face as they age. The stress that strength training puts on your bones increases their density and prevents osteoporosis, keeping you strong and healthy as years pass.
  2. It helps to control your weight. While you might relate weight loss with intense cardiovascular workouts, strength training is just as important if you want to lose weight. Gaining muscle increases your metabolism and causes your body to burn calories more efficiently.
  3. It gives you more energy. Like all workouts, strength training increases your stamina and helps you to stay alert and focused. After a few weeks of regular weight lifting or body weight exercises, you’ll notice that you feel more energized throughout the day. Some scientific studies even show that years of regular strength training exercises help to sharpen your focus and keep your mind attentive as you age.

Strength training: Get stronger, leaner, healthier [Mayo Clinic]
7 Reasons to Add Strength Training to Your Workout Routine [Everyday Health]
Benefits of Strength Training [Body Building]

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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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Find Hiking Trails Near You With These Online Resources

May 1, 2014 by

You usually don’t associate browsing the web with hiking outdoors, but these handy websites aim to change that. There are a number of online resources that can help outdoor adventure-seekers to find hiking trails in any city, and they provide a variety of other hiking tips as well. Here are two of the best websites for finding the closest hiking trails in your area.

Trails.com
Trails.com offers a full list of hikes that corresponds with an interactive map of the United States. Simply click on your state (or a state you’re visiting) on the map and the website will bring up a list of trails for hikers of all skill levels. The list is sorted by the most popular trails in the state, trails with recent reviews, and even trails with other outdoor activities such as biking, fishing, waterfalls, or skiing.

Trail Link
Trail Link is a bit savvier than your usual hiking website, with a simple search feature that allows avid hikers to locate trails by zip code, trail name, state, or keyword. Once you enter the search terms, a full, interactive map appears with markers for each trail in the area, as well as high-quality photos submitted by real users. You’ll even find detailed information about each trail, including the terrain, length and difficulty level to make your decision easier.

Public Domain/Public Domain
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Greet the Day With These 3 Morning Stretches

November 20, 2013 by

For many of us, the day's frenzy begins as soon as that alarm clock sounds. Instead of jumping out of bed, take a few minutes to complete these stretches. Both invigorating and relaxing at once, they'll help awaken your muscles and get your blood moving, so you'll be better prepared to face the day. Bonus: You can do these without even getting out of bed!

Upward Stretch
Lace your fingers together and lift your arms over your head, reaching as high as you can, toward the ceiling. Feel the stretch all within your torso. Hold the position for 10 seconds.

Barnes TMJ Release
Open your mouth as wide as you can, and place gentle pressure on both cheeks with your hands. You should feel your face's skin and muscles stretch as you allow gravity to gently pull your hands toward the floor. This stretch is especially beneficial to those who grind their teeth while asleep. 

Cat-Cow Pose
Borrow this yoga pose to help open your spine: Look up toward the ceiling while on all fours. As you inhale, drop your back toward the floor. Then exhale, look toward your belly button, and curve your back toward the ceiling. Repeat for one or two minutes.

5 Good Morning Stretches [Fitsugar]
15 Stretches to Start Your Day Off Right [iVillage]
Yoga Basics: A Great Way to Start Your Day [Everday Health]

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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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