Saturday, May 31, 2014

What REALLY Happens When You Cook Every Day for a Month?

What REALLY Happens When You Cook Every Day for a Month?

<em>Women's Health</em> food and nutrition editor Jill Waldbieser took our #31Mealsin31Days Challenge. Here's what she learned.

I’ll be honest, when someone first proposed a month-long cooking streak to me, I was skeptical. Sure, I think about food for a living, get excited about meals, and enjoy challenging myself with new recipes, gear, and techniques. But while I don't consider cooking itself to be particularly difficult or a chore, finding the time to do so definitely is.

That, I discovered, is the beauty of the cooking streak challenge. Committing to cooking once a day, ever day, for a month, forces you to find the time. You start to get creative with grocery shopping (weekday morning runs when the checkout lines are the shortest are my favorite) and using leftovers (grilled salmon made a great next-day salad). And the more you cook, the easier it gets.

Posting the photos did more than just keep me accountable. It made me seek out colorful recipes, which, as you've heard time and time again, tend to be healthier. I ate a lot more salad and fruit and fewer carbs (hello, ruby and orange salad). I tried things out of my usual comfort zone, such as the saffron rice dish from the cooking special in our May 2014 issue. And I discovered plenty of recipes I'll be making again—whether I'm tweeting them or not.

I hope you enjoyed this challenge as much as I did—and I hope to see and share some meals again with you next year!

More from Women’s Health:
See All 31 Meals—And Get the Recipes
Could You Cook a Meal Every Day for a Month?
50 Cooking Tips That Will Change Your Life

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Friday, May 30, 2014

6 Ways You're Doing Squats Wrong

6 Ways You're Doing Squats Wrong

Lean legs and a tight tush are just a few tweaks away.

Squats are one of the best exercises for a stronger, fitter you—but only if you do them right. So before you crank out another rep, make sure your squats aren't falling victim to these all-too-common mistakes:

Letting Your Knees Fall In
A combination of wide hips and weak inner and outer thighs makes this mistake pretty much ubiquitous among women. Unfortunately, when your knees move in toward each other during a squat, it can put undue pressure on your knee ligaments, resulting in injury, says exercise physiologist Marta Montenegro, C.S.C.S. But correcting this mistake isn't as simple as willing your knees into place. You need to strengthen your inner and (especially) outer thighs, she says. Lateral band walks are a great way to do just that.

Not Lowering to 90 Degrees
If you don't complete the exercise through its full range of motion—all the way down until your thighbone is parallel with the floor—you won't fully engage your glutes and the upper part of your hamstrings, says Montenegro. Basically, you won't get a better butt. To train your body to complete the entire move, try practicing some squats in front of a knee-high box or step. Lower your body until your butt just barely touches the box, and then push back up.

Arching Your Back
Your back naturally has a slight "S" to it. If you don't have enough lower back strength—and many women don't—it's easy to add some extra arch while squatting. The problem: That dumps the weight into your lower back and means you risk injury, says Montenegro. To shore up your lower-back strength, try performing this dumbbell straight-leg deadlift.

Doing the Same Squat Over and Over
If you aren't regularly switching up your foot positions, you aren't taking advantage of what a versatile exercise the squat really is, says Montenegro. For instance, if you stand with your feet closer than shoulder-width apart, you'll target your glutes. Take a wide stance, and you'll work those hard-to-tone inner thighs. Move one leg forward a bit, and your booty will burn. Interested? Here are seven squat variations you NEED to try.

Lifting Too Little
If you complete your squats with lighter-weight dumbbells in-hand, you might want to consider reaching for something heavier. "Women tend to think that because we want to slim our legs, we should do a lot of reps with a low weight," says Montenegro. "But if you don't lift more weight, you aren't going to tone anything." Plus, when you lift heavier, you burn more calories. Her advice: Try upping the poundage of your hand weights so that you can only eek out six reps at a time (with proper form, of course!).

Going to Too-Great Pains to Keep Your Knees Behind Your Toes
"For so many years, it has been ingrained in our brains that the knees should never go past the toes when squatting," says American Council on Exercise-certified personal trainer Jessica Matthews, assistant professor of exercise science at Miramar College. While letting your knees move past your toes increases the stress placed on them by 28 percent, trying to restrict any forward movement of the knees ups the stress placed on your hips by a whopping 1,000 percent, according to a 2003 University of Memphis study. So instead of dwelling on your knees and toes, focus on starting the squat by pushing your hips back before lowering your body toward the floor, says Matthews. That will automatically reduce how far forward your knees travel, but without pre-registering you for a hip replacement.

More from Women’s Health:
9 Butt Exercises for a Super-Toned Tush
4 Big Weight-Lifting Mistakes (and How to Fix Them!)
7 Exercise Moves for Lean, Sexy Legs

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Are You Inside Right Now? Then This Will Make You SO Jealous

Are You Inside Right Now? Then This Will Make You SO Jealous

#FitnessFriday with a dose of fresh air

June starts on Sunday, which basically makes spending time outdoors this weekend a requirement. And if you haven't noticed already, the WomensHealthMag.com team is majorly in favor of exercising outside. These five ways to get an awesome outdoor workout should have you headed out into the open in no time. But just in case you need a slightly bigger push through your front door, check out the #FitnessFriday-ers below—they clearly know what's up:

More from Women’s Health:
3 Things to Know Before Using a Fitness Tracker
You'll LOVE This 50-Minute Cardio Playlist
The Easy Way to Exercise More

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5 Mistakes You're Making in the Produce Aisle

5 Mistakes You're Making in the Produce Aisle

Plus, how to fix them for a healthier, tastier five-a-day

You're actually visiting your produce aisle. Congrats! That's an awesome start. But as any woman who has ever sorted through a bin of mushy tomatoes knows, taking a trip to the supermarket and walking out with the best-of-the-best produce is definitely not a given.

So, with the help of Eric Stone, FreshDirect's produce merchant, we dug into the worst fruit and veggie shopping habits. See which ones you're committing—and how to avoid them on your next stroll down the produce aisle.

Buying Produce Just Once a Week
You aren't shopping for dried goods here. Produce goes bad fast! And every day it sits around in your refrigerator or on your countertop, it loses a bit more of its nutrients. So shop for your fruits and veggies as close to when you plan to eat them as possible, says Stone. Sure, that might mean making a few more trips to the store, but your grub will taste so much better—and half won't end up rotten in the trashcan.

Shopping at the Start of the Season
It's tempting to load up on strawberries, tomatoes, and watermelon as soon as they show their rose-y little faces in the supermarket. But it's better to hold off. "The first produce—especially fruit—of the season isn't necessarily the best to buy," says Stone. "It will often be very expensive and won't taste as good as later-in-the-season varieties." If you're not sure if your supermarket's produce is good yet, ask if you can try a sample. 

MORE: The Best Spring Produce for Weight Loss

Buying Internationally
Where are your veggies from? If they're from overseas, they might not be as fresh as you'd like. "Usually, you'll get the freshest and best-tasting produce if you buy domestically or locally because it's getting from the farm to you faster," says Stone. If you don't have direct access to local farmers (think: farmers markets), he suggests checking the stickers on your produce for countries of origin.

Picking Pre-Sliced
If it's between buying some already-sliced pieces of watermelon and grabbing a whole melon you'll end up avoiding until it rots and you're forced to throw it away, then sure: Pre-sliced is better. But buying whole helps guarantee your produce is as fresh from the farm as it can be, says Stone. Plus, produce’s skin, rind, whatever, is there for a reason: It protects the plant from deteriorating. 

Not Knowing What's Ripe
You can't judge every piece of produce the same way. With some, you know they're ready to go based on color. With others, texture is the indicator. With avocados, it's about whether or not their stem falls out easily. Learn how to tell when your produce is ripe.

MORE: The Foods on the Latest Dirty Dozen List

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The 5-Minute Equipment-Free Total-Body Workout

The 5-Minute Equipment-Free Total-Body Workout

No time? No equipment? It turns out you also have no excuses.

Here's what you need to get fit: 1) five minutes and 2) you.

This total-body workout uses super-fast bodyweight moves to torch calories and tone muscles in whatever time you have. The key is going all-out. Perform the first exercise at your max intensity for 50 seconds, rest for 10 seconds, and then move to the next exercise (again, as hard and fast as you can). After completing all five exercises, we guarantee you'll be sweating. If you have more time, rest for a minute and then complete the circuit two or three more times.

Ready to go? Follow along with Women's Health fitness director Jen Ator, C.S.C.S., author of the book Shape Up Shortcuts:

Most used player for workouts, articles, and cover models
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Here are the moves you'll be doing:
1.    Lateral Lunges
2.    Pushups
3.    Switch Lunges
4.    Body Walks
5.    Side Hurdles

Want more five-minute workouts? Try out these time-savers:

All-Over Toning in 5 Minutes

The 5-Minute One-Dumbbell Workout for Total-Body Toning

The 5-Minute No-Crunches Workout for Incredible Abs

The Fat-Blasting 5-Minute Circuit

5 Minute Fat-Blaster: Crush Calories with This Quick Workout

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What You Need to Know About That New Study That Says Diet Soda Helps You Slim Down

What You Need to Know About That New Study That Says Diet Soda Helps You Slim Down

Read this before you add the drink to your weight-loss plan.

A new head-scratching study is challenging just about everything we think we know about diet soda—namely, that it makes you gain weight. According to the new research, published in the journal Obesity, the reverse is true: Drinking diet soda can speed your weight-loss efforts.

But before you revert back to your former diet soda habit, you need to consider the whole picture.

First, here's how the study—which was funded by the American Beverage Association (members include Coca-Cola and Pepsi)—went down: Researchers divided about 300 diet soda-drinking adults who each weighed approximately 200 pounds into two groups: one that was instructed to continue drinking diet soda, and one that was told to cut out the drink altogether. While the average person banned from drinking diet lost nine pounds over 12 weeks, those who kept drinking the stuff lost 14 pounds on average in the same amount of time. Hm.

MORE: Study: Exercise Can't Make Up for Your Soda Habit

But that doesn't mean diet soda is some weight-loss miracle drink. First off, both groups were regular diet soda drinkers to begin with. As the researchers note, going cold turkey (especially on addictive substances such as artificial sweeteners) is extremely difficult and can sap motivation for other weight-loss efforts. Therefore, the participants who were allowed to drink diet soda may have been better able to curb other unhealthy cravings. In fact, science suggests that willpower is a limited resource, says nutritionist Jaime Mass, R.D.N., L.D.N. Use it up on one thing (like forgoing diet soda), and you have less left over for saying no to trans fat-laden cookies or pushing yourself just a bit harder at the gym.

MORE: Drinking Soda is Even Worse For You Than We Thought

However, sticking with diet soda when you're trying to rehab your other eating habits does pose some risk. Artificial sweeteners can throw off your body's hormone levels, contributing to poor blood sugar control and mounting cravings, says Mass. Artificial sweeteners are between 180 and 13,000 times sweeter than sugar, and your body reacts to sweetness with signals to eat more sweet stuff, according to the Harvard School of Public Health. Plus, by providing so much lip-smacking sweetness without any calories, artificial sweeteners thwart your body's natural ability to gauge your calorie consumption. That's likely part of the reason the average two-a-day diet soda drinker has a waist circumference that's five times larger than someone who shuns the stuff, according to 2011 research from the University of Texas.

Basically, there are still gaps in the research on diet soda's effects on weight, and no one really knows what the long-term health impacts of diet soda are, says Mass. But one thing's for certain: Diet soda is no weight-loss superdrink.

MORE: Diet Soda Sales Have Tanked

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8 Easy Ways to Cut Back on Added Sugar

8 Easy Ways to Cut Back on Added Sugar

Defeating the health-offender never seemed so possible.

Cutting down on sugar (or, imagine: cutting out sugar) can be a smart health choice, but it can also feel completely overwhelming. It's no surprise why: That crap is everywhere. 

To make things easier, here are eight simple, totally doable ways to rid added sugar from your diet. Pick one tip to start, and when you've mastered it, move on to the next. Before you know it, you'll feel better than ever.

1. Satisfy Your Sweet Tooth (Really)
Depriving yourself is a recipe for disaster. Instead, try satiating your sugar cravings in a better-for-you way—like with these sweet and healthy snacks.

2. Make Your Own Dressing 
Even if your salad dressing doesn't taste sweet, it's probably riddled with added sugar—it's an all-too-common "flavor enhancer." Avoided hidden sugar in your veggie bowl by mixing up one of these healthy DIY dressings.

3. Start Subbing
No idea what to use in place of sugar? Check out these 30 (count them, 30) smart sugar substitutes and when to use them. 

4. Spot Imposters
Hitting up healthy food aisles and stores isn't enough. Some seemingly nutritious grub has more sugar than a candy bar, so stay on high alert.

5. Get More Z's
Skimping on sleep (show of hands, please?) is guaranteed to leave you feeling groggy and pining for a quick jolt of sugar. Stop cravings before they start with these easy tricks to sleep better tonight.

6. Decode Labels
Don't know the difference between "unsweetened" and "no sugar added"? You need to. Here's what the food labels really mean.

7. Play Soda Fountain
You don't have to go cold turkey when it comes to soda—rather, whip up one of these way-less-sugary fizzy drinks.

8. Make Dessert
…One of these no-added-sugar desserts, that is. Your taste buds won't even miss the white stuff.

More from Women's Health:
"My Week Without Sugar"
There's HOW Much Sugar in That Coffee? 
You'll Never Believe This Dessert Has NO Added Sugar

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Why Charlize Theron Isn't Rushing To Get Married

Why Charlize Theron Isn't Rushing To Get Married

The talented actor opens up about her personal life decisions

Known for playing strong, complex characters (see: Monster, North Country, Young Adult), Charlize Theron is no less bold in her personal life. In a recent interview with Esquire U.K., the actress opens up about being unmarried and being happy in spite of what people might expect: 

"Oh, I'm sure there's a lot of aspects to my life that a lot of people wouldn't want," she explains. "Just personal choice things. Like the fact that I'm single at 38. That's not necessarily what a lot of women want...I mean unmarried. But I'm just saying, a life is good if it's the life that you want." 

MORE: 3 Signs You Should Be Single – For Now

And although it's slightly unconventional, it's not a surprise that her life makes her happy. She's an incredibly talented actor, adopted her son Jackson several years ago, and is dating actor Sean Penn. In fact, she says she wasn't looking for a relationship when she and Sean initially got together.

MORE: Happy and Single 

There's no doubt that being in a healthy relationship is satisfying, but it's equally important to enjoy your single life and realize that you don't need to be part of a couple to be happy. In fact, one study found that a fear of being single can drive people to stay in bad relationships or settle for less-than-desirable partners. So take a cue from Charlize and remember that there's no need to rush to the altar.   

MORE: 10 Reasons It's Better To Be Single On Valentine's Day

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Mindy Kaling Gives the Best Graduation Speech Ever

Mindy Kaling Gives the Best Graduation Speech Ever

We've already watch this video twice. OK, three times.

Serious question: What could possibly make graduation day even better and more exciting? Pretty much nothing... except actress and comedienne Mindy Kaling delivering an awesome 17-minute speech at your ceremony. On Wednesday, Mindy took the podium at the Harvard Law School Class Day 2014 and gave a hilarious—and still very inspirational—pep talk to the new graduates. Here are our favorite quotes from her standup, err, speech.

Rivalries Are Pointless
"Yale law is always number one, and you are always number two. Sometimes Stanford comes in there and bumps you to number three. But listen, let me tell you something, from where I stand from an outsider's perspective, here's the truth: You are all nerds. All of you."

Justice Isn't Always Black-and-White
"Law is that pesky thing that often gets in the way of justice. I believe in the Clint Eastwood school of the law: An eye for an eye? I don't think so. You take my eye, I take your life my friend; in a duel, Aaron Burr-style." 

Don't Take Advice from Hollywood
"Try to be the kind of people that give advice to celebrities, not the other way around."

Every College Has Something Different to Offer
"Little known fact: Dartmouth has a law school. It's just one semester, and its coursework is entirely centered on how to beat a DUI."

You Have the Power to Change the World
"I look at all of you and see America's future: attorneys, corporate lawyers, public prosecutors, judges, politicians, maybe even the President of the United States. Those are all positions of such great influence. Understand that one day you will have the power to make a difference—use it well."

So funny, right? Check out her entire speech right here:

Tell us: What's the best thing that you learned from your graduation that still holds true today?

More from Women’s Health:
9 Ways to Experience More Joy in Life
The Best Lessons from This 2013 Graduation Speeches
And the Most Noteworthy Years of Your Life Are...

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Check Out the Kim and Kanye Wedding Photo That Just Became the Most Liked Instagram Post EVER

Check Out the Kim and Kanye Wedding Photo That Just Became the Most Liked Instagram Post EVER

They basically own Instagram right now.

Sure Kim and Kanye have gotten flack for their splashy, headline-grabbing love affair, but according to Instagram, the couple's first married kiss is melting the hearts of haters everywhere. The pic, uploaded less than a week ago, has already landed the coveted title of "Most Liked Photo Ever" in the app's three-year history, garnering 1.97 million likes (and counting).

We get it: This epic first kiss as man and wife—in front of a towering wall of flowers—is pretty damn romantic. Everything about this fairy tale scene might just be picture perfect. So what do you think: Does this record-breaking photo of the Kimye union deserve the title?

More from Women’s Health:
Over-the-Top Proposals: Adorable or Tacky?
8 Amazing Proposal and Wedding Videos That Will Make You Feel Things
The Cutest Wedding Accessories Ever

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The Bachelor's Juan Pablo is Headed to Couples Therapy

The Bachelor's Juan Pablo is Headed to Couples Therapy

Rumor has it there's trouble in post-<i>Bachelor</i> paradise.

Well this doesn't sound like good news: The Bachelor's Juan Pablo and girlfriend Nikki Ferrell are joining the cast of VH1's Couples Therapy next season, according to E! News. Maybe Jenn Berman, Ph.D., the show's resident psychotherapist, can help the reality couple stay on track.

MORE: Major Relationship News for The Bachelor's Juan Pablo

But hold the phone, didn't they say they wanted their relationship to be totally off-camera from here on out during the After the Final Rose special? That sure didn't last too long. Maybe watching Andi's season of The Bachelorette is bringing back a little camera crew nostalgia. (After all, Juan Pablo recently posted a bonkers Facebook status to Andi that was pretty cynical and weird.) And who knows, maybe they just want to give their relationship the best shot possible, and if that means heading to couples counseling, we wish them all the best!

MORE: The Bachelorette’s Andi Dorfman Tells Us What to Expect This Season

While the couple wasn't officially announced as cast members yet, a recent press release from VH1 said that a surprise pair would join the other couples, and a source told E! News that it’s definitely happening.

Tell us: Do you think Juan Pablo and Nikki will (or should) be on the show? Would you tune in to see how they're doing? Let us know in the comments below.      

MORE: What The Bachelor Can Really Teach Us About Relationships

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Josie Maran's Favorite Beauty Tips

Josie Maran's Favorite Beauty Tips

Beauty

Though she’s been modeling since age 12, Josie Maran always knew she was more than just a pretty face. “I wanted to do something to help the world,” she says. “I wondered how I could make an impact for the better.” During a photo shoot while pregnant with her first daughter, Rumi Joon, now 7, everything clicked. Concerned about the chemical-laden products slathered on her during shoots, she decided to develop a line of nontoxic, eco-friendly cosmetics—concealer, mascara, hair oil and more. Her brainstorm became a big business: Josie Maran Cosmetics has grown to 50 products sold in eight countries. Here, the sweet, down-toearth model mama talks about her obsession with argan, her favorite family moments and her secret weapon for fluttery lashes.

1 Her face fixer “While modeling in France years ago, I met a woman who looked 40 but was actually 70. I asked what her secret was, and she introduced me to argan oil. It transformed my skin.” Josie Maran 100% Pure Argan Oil ($48, josiemaran.com)

2 Her desert-island tool “I’m super low-maintenance, but I need my Shu Uemura Eyelash Curler. It lifts and shapes my lashes perfectly!” ($21, shuuemura-usa.com)

3 Her travel tip “Wear sunscreen—even on a plane! It’s not just the dry air that damages skin when you fly. There’s less of a barrier between you and the sun up there.” ($34, laroche-posay.us)

4 Her domestic destresser “I love to make homemade pizzas with my girls, Rumi and Indi Joon. We top the pies with fresh veggies from the garden on our farm.”

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Eat Like a Human

Eat Like a Human

Pets

Going Vegetarian
If you forgo meat you may feel squeamish about feeding it to your hound. But your pet may not want to be an herbivore too. “Dogs can survive on a plant-based diet, but they won’t thrive,” says Marcie Fallek, D.V.M., a holistic veterinarian in Fairfield, Conn., and New York City. Still, if it’s important to you to keep meat out of the house, you can make it work. “There are some good commercial vegetarian dog foods on the market, such as PetGuard, but I advise feeding your pet fresh raw vegetables and working with your vet to form a meal plan,” Fallek says. The challenge will be making sure Rover gets enough protein. “A deficiency taxes a dog’s kidneys and liver, and puts him at risk of anemia,” Fallek warns. To protect your pet, supplement a vegetable diet with plant-based proteins, like quinoa or beans.

Going Raw
Raw food diets, which are increasingly popular among humans, also come highly recommended by many holistic veterinarians as the best form of nutrition for dogs. But raw food for canines is raw meat, which you can buy in patty form (often mixed with raw fruits, vegetables, bones and organ meats) and store in the freezer. It’s certainly not what you’d feed yourself, but it is pretty close to what your pooch would eat in nature, points out Robert Mueller, a pharmacist in Iola, Wis., and a specialist in biologically appropriate raw foods. “A dog is an omnivore,” Mueller says. “In the wild he’d be searching out protein, especially meat.” Conventional dog chow contains ingredients like propylene glycol and other preservatives that canine systems never encountered before they were domesticated. So for dogs, “going raw” feels similar to what we humans experience when we stop eating processed stuff and switch to whole foods, raw food diet supporters claim. “It’s analogous to a cleanse,” Fallek says. “The switch can boost his energy and immune system, help him lose weight, and even clear up skin and ear infections.”

Still, raw food for dogs is expensive—up to $5 a day versus about $1 a day for premium dry food. And in addition to the freezer overcrowding, it can also pose a health risk. FDA researchers tested 196 samples of raw pet food and found that 15 contained salmonella and 32 contained listeria, which can cause disease for you and your animal. If you do the raw route, be extra careful about food safety. Thaw raw meat in your fridge instead of on counters, wash your hands thoroughly after handling, and avoid face licks from Fido. Too much hassle? Try switching from dry food to canned; it’s slightly healthier and less preservative-packed than kibble, and much less timeintensive than fully embracing the whole raw diet thing, says Jill Elliot, a veterinarian in New York City.< /p>

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Eat Like a Human?

Eat Like a Human?

Pets

Going Vegetarian
If you forgo meat you may feel squeamish about feeding it to your hound. But your pet may not want to be an herbivore too. “Dogs can survive on a plant-based diet, but they won’t thrive,” says Marcie Fallek, D.V.M., a holistic veterinarian in Fairfield, Conn., and New York City. Still, if it’s important to you to keep meat out of the house, you can make it work. “There are some good commercial vegetarian dog foods on the market, such as PetGuard, but I advise feeding your pet fresh raw vegetables and working with your vet to form a meal plan,” Fallek says. The challenge will be making sure Rover gets enough protein. “A deficiency taxes a dog’s kidneys and liver, and puts him at risk of anemia,” Fallek warns. To protect your pet, supplement a vegetable diet with plant-based proteins, like quinoa or beans.

Going Raw
Raw food diets, which are increasingly popular among humans, also come highly recommended by many holistic veterinarians as the best form of nutrition for dogs. But raw food for canines is raw meat, which you can buy in patty form (often mixed with raw fruits, vegetables, bones and organ meats) and store in the freezer. It’s certainly not what you’d feed yourself, but it is pretty close to what your pooch would eat in nature, points out Robert Mueller, a pharmacist in Iola, Wis., and a specialist in biologically appropriate raw foods. “A dog is an omnivore,” Mueller says. “In the wild he’d be searching out protein, especially meat.” Conventional dog chow contains ingredients like propylene glycol and other preservatives that canine systems never encountered before they were domesticated. So for dogs, “going raw” feels similar to what we humans experience when we stop eating processed stuff and switch to whole foods, raw food diet supporters claim. “It’s analogous to a cleanse,” Fallek says. “The switch can boost his energy and immune system, help him lose weight, and even clear up skin and ear infections.”

Still, raw food for dogs is expensive—up to $5 a day versus about $1 a day for premium dry food. And in addition to the freezer overcrowding, it can also pose a health risk. FDA researchers tested 196 samples of raw pet food and found that 15 contained salmonella and 32 contained listeria, which can cause disease for you and your animal. If you do the raw route, be extra careful about food safety. Thaw raw meat in your fridge instead of on counters, wash your hands thoroughly after handling, and avoid face licks from Fido. Too much hassle? Try switching from dry food to canned; it’s slightly healthier and less preservative-packed than kibble, and much less timeintensive than fully embracing the whole raw diet thing, says Jill Elliot, a veterinarian in New York City.< /p>

Push Pictures/Corbis

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Should You Be Using Yoga Props?

Should You Be Using Yoga Props?

How they could take your practice to the next level (whether you're a newbie or a seasoned yogi)

You know that moment when you're about to nail Half Moon Pose—and then you topple over onto your mat? It might be because you simply lost your balance for a second—but it could also be because you needed a yoga prop. 

We know what you're thinking: 'Using a prop is cheating.' But that's not actually the case, says TaraMarie Perri, owner and director of the Perri Institute for Mind and Body. In fact, busting out a prop is the safest way to teach your body to achieve proper alignment in any pose, she says. Props free you up to master tougher poses (ahem: Half Moon Pose) and allow you to stretch a little deeper and reach a little farther in the poses you can already do confidently. Even the most advanced yogis can use props to fine-tune their practice, says Perri. Here, she gives the D.L. on four common yoga props:

BLOCK
Try it if: You have trouble reaching the floor

What it does: Brings the floor up to you

How to use it: If you struggle to reach the ground during standing poses like Half Moon Pose or Triangle Pose, place one block under your hand so you can deepen into a stretch you otherwise wouldn't be able to achieve. The beauty of a block is that you can adjust its height by placing it on its short or long ends, depending on how your body feels that day, says Perri. So if you always work with a block at a certain height, challenge yourself by turning it on its side to make it lower. 

What to look for: Cork blocks. They last longer than foam ones, and are heavy enough to support your bodyweight. 

BLANKET
Try it if: You have sensitive bones or joints

What it does: Cushions bony parts of the body

How to use it: Place a blanket under your pelvis during lying backbends such as Upward Facing Dog, or under your knee in Crescent Lunge. You can adjust the amount of padding by folding the blanket into smaller rectangles. A blanket is also great for restorative postures because it allows you to fully relax into a posture. Try resting your knees on two rolled blankets in Reclining Bound Angle pose—you won't have to use any physical effort to keep your legs in position.   

What to look for: Woven blankets made of cotton or wool—they're soft and easy to fold. 

STRAP
Try it if: You have trouble bringing your hand to your foot.

What it does: Makes up for the distance between two limbs

How to use it: Place the strap under your toes in Standing Forward Bend, and hold onto both ends of the strap. If you have trouble getting your hands to meet in shoulder-binding postures such as Bound Side-Angle Pose, hold onto a strap to compensate for the space between your hands, says Perri. Experiment by using different lengths of strap each time to vary the intensities of the bind. 

What to look for: Cotton straps that have a buckle so you can easily make a loop. 

WEDGE
Try it if: Your wrists get sore during weight-bearing postures or you have a wrist injury. 

What it does: Relieves pressure on joints

How to use it: When practicing weight-bearing postures such as Crow or Downward Facing Dog, place a wedge across the front of your mat to elevate your wrists. "Wedges are a great way to safely learn how to bear weight on your wrists," says Perri; when you use one, the angle of your wrist crease won't be as deep, so you can stay in a posture longer and without pain.

What to look for: Perri prefers cork wedges because they’re durable and sustainable. Some people might like foam wedges better, though, because they’re softer, she says. Either way, find one that is the same width as your mat.

More from Women's Health:
4 Say-What? Things Your Yoga Instructor Says (And What They Really Mean) 
7 Common Beginner Yoga Fails (and How to Avoid Them)
3 Yoga Poses You're Probably Doing Wrong

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8 Things NOT to Do With a Foam Roller

8 Things NOT to Do With a Foam Roller

Slow your roll and watch out for these eight common mistakes.

You already know the foam roller is a crucial addition to your fitness routine, but do you know how to use it correctly? Here are eight bad habits you'll want to avoid:  

Don't Hunch
Avoid bad posture—which creates more tension and stress in your body—by being mindful of your alignment while using the roller. Try to avoid straining your wrist joints while rolling by activating your arm muscles. Also, be sure to engage your core and practice good posture during your rolling session. Be present and aware in your body and foam rolling can be like a moving meditation with body scanning and enhanced awareness.
 
Don't Be Too Aggressive
This a great time to tune into, connect with and feel your body. You want to release the layers like peeling back an onion, so think of the connective tissue just above your muscles letting go first. Try not to go beyond "hurts so good" to avoid injuring yourself.
 
Don't Hold Your Breath
Breathing feeds your tissue oxygenated blood and helps release the excess stress and tension to increase circulation. Plus, breathing while you're rolling will help you go a little deeper. 

MORE: 7 Awesome Ways to Use a Foam Roller  
 
Don't Roll Too Quickly 
The whole point of rolling is to increase circulation, blood flow, range of motion and flexibility, so take your time tuning in to each area. You want to allow your neuromuscular system to let go and relax. Use slow and mindful moves to get the best results.
 
Don't Roll Over Bony Joints
Avoid rolling directly over joints like your knees. Applying pressure could make you hyperextend your joints. It's good to get close to the attachment of the joints, but best not to go over them.
 
MORE: The Best Foam Rollers  

Don't Roll On the Lumbar Spine 
It's not recommended to roll back and fourth on the lower back because it can create too much pressure or force on your discs and vertebra. There are other ways to get a release in the lower back, by placing the roller under your hips and then rolling your hips back and fourth.

Don't Roll for Too Long
You don't want to cause further inflammation by rolling each area for too long. Just a few minutes on each area will do the trick!
 
Don't Think of It As JUST A Massager
Use it as a workout tool, too! It can mimic many Pilates core exercises done on the reformer. Check out this awesome foam roller workout to get you started.  

MORE: Why You Should Be Using a Foam Roller  

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Lauren Roxburgh is considered one of the country's premier fitness experts, and will be featured in the book 20 Pounds Younger: The Life-Transforming Plan for a Fitter, Sexier YOU (Rodale) by Michele Promaulayko, Editor-in-Chief of Women's Health. Dubbed the "Body Whisperer" by her loyal client following, which includes numerous celebrities and professional athletes, Lauren has studied health and wellness on many levels, with a degree in nutrition and exercise science, certifications in Pilates and pre- and post-natal yoga. She is a structural integration practitioner (fascia expert), and a Thai-Yoga Massage therapist.

Lauren's secret weapon is the foam foller, and she can't live or train without it! She has helped scores of people transform their bodies, look and feel younger, slimmer, more relaxed and become pain-free by empowering them with the knowledge of how to tone, strengthen, self-massage, re-structure and align their own bodies by using the foam roller. Lauren's technique is so incredibly transformative that she is now writing a book on this unique method. Follow her on Twitter and Facebook

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My Pregnancy Gave Me Cancer

My Pregnancy Gave Me Cancer

Kathleen Lombardo knew that something didn't feel right, but she never expected this.

Nothing in my life could have possibly prepared me for that moment. I was in a scenario that most women know all too well: vulnerable, naked except for a thin cotton gown, open in the back. I was waiting for the doctor to come in and tell me to put my feet in the stirrups, scoot down on the table. But I was even more nervous than usual, because I had just given birth to my son Jack six weeks before, and this wasn't a typical gyno appointment.

When the doctor came in, he didn't ask me to scoot down on the table. He just sat down on his little stool. My mind wandered as I pondered the absurdity of this short little man, this tiny little stool. I glanced over at my sleeping baby and my husband, Jim. He looked terrified. When the doctor started to speak, the words coming out of his mouth didn't make any sense. He was saying strange, foreign things, things that were impossible. Things like aggressive...metastatic...could be in your lungs. He was talking about CT scans, inpatient chemotherapy, MRIs. Then he said: "This is a very aggressive cancer, and we are going to treat it aggressively, with multi-agent chemotherapy called EMA/CO."

Using a pelvic ultrasound, the doctor pointed to a tumor growing inside my uterus. He told me I would need a D&C to get it out. He said that I had choriocarcinoma, a rare type of cancer that occurs in the uterus during pregnancy. I learned a few months later that it was stage III and metastatic, meaning it had spread to my lungs. While they never quite determined how this happened, it's likely that I'd had a molar pregnancy (when a fertilized egg develops into a growth instead of an emrbyo), and that it had occurred before, during, or after my pregnancy with Jack. And that at some point, the molar pregnancy had grown into a life-threatening cancer.

10 Months Prior
The day I found out I was pregnant with Jack was the best day ever. My husband Jim and I had been trying for 13 agonizing, heartbreaking months. This particular month, I took a pregnancy test on the 29th day of my cycle. I just couldn't wait. My husband asked me if the test was positive, and as I lay on the bed crying I said, "Of course its not. It's never going to be."  

Later that night, after I got home from work, I picked up the test, which I had forgotten about and had left lying on the bathroom sink. I felt like I might be hallucinating, because I detected the tiniest shadow on the little plastic stick. I called Jim and told him I thought the test morphed. I wanted to take another, but he talked me out of it. I only had one left, and he was working overnight as a paramedic. I told myself to forget it and go to bed, only to toss and turn all night.

When I heard the key turn in the lock at 7AM, I leapt out of bed and peed on the stick as fast as possible. I tried to look somewhere else for sixty seconds, and when I looked back, there it was: the faintest—yet slightly darker than the day before—but unmistakably pink line. I flew out of the bathroom and ran down the stairs and outside, where Jim was taking our dogs out. All of my Pinterest-worthy pregnancy reveal ideas flew out the window as I screamed to my husband "Soooo...... WE'RE HAVING A BABY!!!!!" Like I said: Best. Day. Ever.

My "Not Uncommon" Pregnancy
My pregnancy was, for the most part, healthy and unremarkable. I did wind up diagnosed with gestational diabetes around 28 weeks, which at the time felt like a huge disaster. I am literally chuckling as I write this, because before my pregnancy tried to kill me, before I was diagnosed with stage III choriocarcinoma, I truly thought that having to prick my finger to take my blood sugar after meals was the end of the world. Turns out, perception changes everything. I also caught a stomach bug around 22 weeks and had some spotting on Christmas. The doctor said it was fine, normal, the first of many "not uncommon" occurrences in my pregnancy.

But I always thought that something was wrong. When my son was born, almost everything seemed like a blur, but I do recall the midwife calling my husband over. She showed him my placenta, spread out in this weird plastic tray. She said that I had two amniotic sacs, and she told him that in her nearly 30-year career as a midwife she had never seen anything like it. They sent the placenta for pathology, and I promptly forgot all about it, wrapped up in my love affair with my beautiful, perfect baby boy. Something still felt off, but I chalked these feelings up to first mom jitters and tried to silence my instincts. I was discharged from the hospital after two uneventful, unremarkable "not uncommon" days, and got started on loving my new son and life as a family of three.

Kathleen Lombardo

Still Hushing My Intuition  
One day when Jack was about four weeks old, I bent over to plug in my phone and felt a gush in my underwear. I felt like I wet myself. I had recently stopped bleeding postpartum, so I wasn't even using a pad. But it cramped, too. I went to the bathroom to investigate, and gasped. There was so much blood. I sat down on the toilet until it passed, then called my husband. He said one drop of blood can turn the whole toilet pink—it was probably less blood than I thought.

I changed my clothes, leaving the underpants and sweats on the bathroom floor. When I looked later, I found three extremely large clots. It looked like something out of a science fiction movie. I called my OB-GYN and that's when he used those famous words: He said bleeding after childbirth—even if the bleeding had stopped and was starting up again—was, you guessed it, "not uncommon."

One morning shortly after that I woke up in bed with a horrible ache in my belly. I tried to sit up, and I remember saying to Jim, "Something is wrong. Something is really, really wrong." I was still bleeding, so I called the OB again. "It's just your period, Kathleen," the nurse said condescendingly. It sounded like she knew what she was talking about, so when they refused to see me until my six-week follow up, I didn't think much of it. It was only two more weeks away. I called a few more times but again was told it's "not uncommon."

When I finally got to that appointment, the midwife arrived and began a pelvic exam. I braced myself, but it wasn't as bad as I anticipated. Until she said, "Hm, why is your uterus over here?" She continued to prod my cervix and mumbled something about how she wished she had seen me two weeks ago (I nearly fell off the table). I explained that I had been telling them something was wrong, calling, begging to come in.

She told me she didn't know what it meant and sent me to the hospital for an ultrasound. Afterwards, my doctor called and sounded calm. They still didn't know what it was, but "it's probably just a bit of retained placenta. We'll see you in the office on Monday. Maybe give you some medication to expel the tissue." I was livid. I couldn't believe this was happening. But little did I know that in less than I week, they would be telling me I had cancer.

MORE from Women's Health: 5 Questions You Must Ask Your Doctor Before Getting Any Tests

The Aggressive Approach
So, that's how we got to that appointment—with the silly little man on his silly little stool, telling me that I need chemotherapy. He told me I'd have a D&C to remove the tumor and we needed to schedule the surgery the next day. He said there wasn't time to wait and explained that my regimen would be 14 days long, with a 12-hour infusion of chemotherapy on day one. They referred me to Aasim Sehbai, M.D., at Tunnel Cancer Center, who would eventually become one of the most trusted and valuable people in my life.

I fought the cancer for six months before my levels of beta HCG, the pregnancy hormone, fell to less than five. (When this all started, it was over 300,000.) My cancer metastasized to my lungs. I was lucky, because that made me only stage III. If left unchecked, the cancer can spread to the liver, lungs, and eventually, the brain. I had 13 rounds of EMA/CO, the "aggressive" chemotherapy drugs the funny little doctor mentioned. I had to have two blood transfusions, and my liver was failing at one point. They told me not to touch my son, they said that I was toxic, so the only one in my house that would touch me was my dog. It was a pretty dark time.

MORE from Women's Health: "I Had a Mini-Stroke at 24"

Getting My Life Back
It's now been more than six months since I finished chemotherapy and my journey "ended," but it feels like just the beginning to me. It has ushered in a new time in my life, where I slow down and enjoy things. I got to meet a doctor who changed my life and women who changed my life. I had the opportunity to learn things about myself I never would have known, like the fact that I apparently have a huge badass hiding inside of me.

This story is supposed to be about my pregnancy and my cancer. But, really, this story is about my life. Cancer is not what defines me. Cancer is just one small thing that happened to me. I was lucky they found this cancer, which falls under a category of diseases called Gestational Trophoblastic Disease, or GTD. What I had was rare—somewhere between 1 in 500,000 and 1 in 1,000,000. So much more could have gone wrong. Jack could have been a molar pregnancy, and then we wouldn't have him in our lives. Instead, the doctors think the molar pregnancy occurred before or after Jack, though it's also possible it occurred during that same pregnancy, which may have explained the unique issue with my amniotic sac. The tumor could have overtaken my uterus and killed Jack—or me. If you've ever watched The Little Couple, you know that Jen Arnold had the same thing, but she didn't get to have her baby. I wish that I knew more about my cancer. I still don't know for sure when it started or why it happened. I might not ever have the answers, and I think that's OK.

If you're wondering what you can do to prevent this from happening to you or a loved one, the best place to start is with your doctors. Let's open up the dialog about this horrible disease. Molar pregnancy was described by my primary care doctor as "just one paragraph in a medical textbook, that wasn't even discussed in class." My ob-gyn had never seen or treated it, and my gynecologic oncologist had never treated a choriocarcinoma, although he had treated molar pregnancies. So spread awareness. Talk to your sisters and mothers and friends. And if you have any of my symptoms, or feel what I felt—that instinct, that feeling that you couldn’t put your finger on—please, tell your doctors that you need to be seen immediately. Don’t assume that a quick phone call to an on-call doctor or nurse will suffice if you’re sure that something is wrong.

You can read more about my cancer on my blog, including near-daily updates from the time I started chemo until the final few weeks.

Kathleen Lombardo
 

MORE from Women's Health: 5 Ways to Make Sure Your Doctor is Listening to You

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Fresh-Squeezed Juice, Now More Accessible Than Ever

Fresh-Squeezed Juice, Now More Accessible Than Ever

Juice is having a moment: You’ve seen the paparazzi shots of celebs sipping green juice, you probably know someone who has completed a juice cleanse, and maybe you’ve even done a cleanse yourself.

But if you’ve found juicing to be expensive and difficult (a 5-day cleanse can cost you upwards of $200 and requires serious dedication), you’ll be happy to know that the movement is headed in a much more approachable (and accessible) direction.

Prime example: Jamba Juice is expanding its fresh-squeezed juice menu to over 500 Jamba Juice stores nationally. Starting June 2nd, you’ll see more high-nutrient whole foods, like kale beets, cucumbers, apples, and oranges on your local Jamba Juice menu (if your go-to JJ doesn’t have the new menu already).

Not only does this mean you no longer need to commit to pricey cleanses to enjoy the ben efits of fresh-squeezed juices, it also means you have a guaranteed nutritious breakfast/lunch/snack option almost everywhere you go. Happy sipping.  

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20 Real Women Share What They Learned After a Breakup

20 Real Women Share What They Learned After a Breakup

Some of the greatest life lessons can come from heartbreak.

We won't sugarcoat it: Changing your relationship status from "taken" to "single" is never easy. But there is a silver lining to your heartache—seriously. Breakups are the most opportune moments for you to step back and realize what you really want from love. To prove it, we asked Women's Health Facebook followers to share what they've learned after splitting up with a partner. Here are our 20 favorite responses:

"Never give more than you get back nor demand affection. Real love is willing and equal reciprocity." –Gabrielle S.

"Respect! It's not love but respect that I would want the most from my partner and appreciation for the sacrifices made." –Mitali J.

"I learned that my self worth does not depend on what he thinks of how my body looks, or what color my hair is. I alone am responsible for my happiness and self worth. Since leaving him, I have experienced true happiness and joy for the first time in a very long time." –Jen H.

"Going on nine months from my heartbreak, and I learned that you can't force somebody to love you the way you love them. And most importantly to never lose yourself in the process of loving someone else. You are so special and beautiful and for a man to make you feel unworthy of his love is not only his loss but can be your greatest mistake." –Marcie O.

"I've learned that there is so much more to life than finding a significant other. Marriage is not the end all be all of life! There are so many other aspects of life that so many miss out on wasting precious time and energy trying to find a supposed soul mate. Imagine what you could accomplish by putting that energy elsewhere!" –Dawn Z.

MORE: Is Timing the Reason You Haven't Found Your Soul Mate?

"I've learned that I can be independent, strong, and a role model for my kids. After my divorce, I found employment and was able to graduate from college at 39! And I can be self-sufficient—anyone can. [It] takes determination, drive, and desire to change one's life." –Felicia B.

"Don't change anything about yourself; keep your morals and values. Don't change to accommodate someone else. You'll regret it. Stay true to who you really are. And if he doesn't find you desirable or beautiful for the real you, get out of that. There's nothing sexier than a woman who knows what she's worth." –Leighanna P.

"Trust your gut... always." –Shelly T.

"I learned after being married for over 20 years that every woman should have their own financial advisor [and] not just listen to your husband!" –Debra M.

"I learned that you have to first love yourself to be loved by someone else. You have to know yourself and what you really want to get it." –Kim G.

"Do not jump to another relationship to get over past. Give yourself ample time." –Pooja S.

MORE: 3 Signs You Should Be Single—For Now

"As much as you want to focus on how bad the other person treated you during your marriage, both of you contributed to the issues within your relationship. You need to accept your responsibility." –Kelly H.

"It's not fair to expect people to change. They have the right to be who they are. You can only control how you react and what you're willing to deal with—and what you're not." –Brandee B.

"My divorce taught me to trust my instincts. Throughout my marriage, I relied on the opinions of others instead of giving weight to that voice inside me." –Anissa P.

"I learned that being [with] a partner does not define who I am. That I am an individual with my own brilliant ideas and thoughts, and my future partner will encourage me to shine as much as I encourage them." –Kimberly R.

"I found out why I could never get close to someone: I had a horrible fear of commitment. After we broke up, I sought to find a person to help me with it. Now, I am happily married with the greatest man I know." –Christine S.

"Nothing is wrong with giving someone a second chance. It sucks, especially after they’ve really hurt you. But it gives you a second chance to make things better for yourself and for the relationship. And if both ends are willing to work on things, then I think it's worth it." –Anjelina H.

"That a relationship should be an equal give and take. No ‘partner’ should be doing all of the giving or all of the taking." –Erin O.

"It is inevitable that you will change and grow as years pass. I learned that it's OK to let go of someone that will only hold you back. Never stop believing in yourself, or waiver on your dreams." –Evelyn M.

"Time heals the worst pain." –Eva H.

See! What did we tell you? Life goes on for the better. Of course, it takes time for a broken heart to mend, and everybody heals at different paces. To make the process go by more smoothly (however long it takes), check out these six rules for getting over a breakup the healthy way.

More from Women’s Health:
The 4 Biggest Breakup Mistakes
This Might Be the Best Breakup EVER
The 3 Best Ways to Get Over a Breakup

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Why Sober Sex is So Much Hotter

Why Sober Sex is So Much Hotter

Seriously, just hear us out.

Mixing sex and alcohol can be a tricky combination. One cocktail might really get you in the mood, but too many can ruin your libido and, let's face it, your memory of the evening. But get this: The most commonly reported accessory people note in their sex lives is alcohol—even more than lube and sex toys, according to data from a new sex tracking app and website called Nipple.

While we realize it's completely common to have a few pre-coital cocktails, we didn't realize it was pretty much a mainstay in a lot of sex lives. "So many people rely on alcohol during sex because they believe it lowers their inhibitions, allows them to be more adventurous and boosts their self esteem," says sex and relationship expert Emily Morse, Ph.D., co-founder of Emily & Tony. "Especially if they feel insecure about their bodies or ability to perform during sex."

MORE: 30 New Ways to Seduce Your Partner

Those are certainly real concerns and a cocktail or two may help alleviate them, but Morse warns that you should be careful not to make drunk lovin' a habit. Eventually you could get so used to it that you'll begin to think you can't have sex without alcohol. Plus, too much booze can actually dampen your arousal. Not to mention, 40 percent women say they're more likely to have sex without a condom if they've been drinking. Yikes!

MORE: 6 Moves for Better Sex

Because of all these issues, Morse wants people to realize that you will not be sacrificing great sex if you ditch booze. "The truth is, sober sex can be much more satisfying because you're actually clear headed and able to notice and communicate more clearly what you need and want," says Morse. "You'll be more in touch with your body and the sensations coursing through it." Now, doesn't that sound good? We know it can be difficult to go cold turkey, so Morse recommends doing something else that'll help you loosen up before sex. "Massage is a great way to calm nerves and get you and your partner in the mood," she says. "If you want to be adventurous and have incredible sober sex, try lighting a massage candle and taking turns using the warm oil to soothe, calm and get you both in the right mindset for sex." The biggest bonus: You won't be too h ung over for morning sex.   

MORE: 8 Ways to Make Sex More Fun

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Weekend Challenge: Mountain Climber

Weekend Challenge: Mountain Climber

Who's ready to sculpt a sexy, flat stomach? YOU ARE!

Join the Women's Health Weekend Challenge to help you meet your fitness goals fast and make your weekend workouts count. Check out our Facebook page every weekend and challenge yourself to try a new exercise. Thousands of women already have. Join them, and achieve your fitness goals faster!

Mountain Climber: Show your core some love with this abs-strengthening stability exercise. Trust us: You'll never want to do another crunch again!

SO… ARE YOU IN? Join here.

More from Women's Health:
5 Minutes to Tight, Toned Abs
Do You Live in One of the Fittest Cities in America? 
The Coolest Workout Tech You Haven't Heard of Yet

 

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Thursday, May 29, 2014

3 Things to Know Before Using a Fitness Tracker

3 Things to Know Before Using a Fitness Tracker

Trackers are all the rage right now. Here's how to make sure you buy the right one.

Everyone seems to be cataloguing their physical activity with a fitness tracker these days. And why not? They're another way to get ahead in your workouts and keep your health in check. 

These new devices are great, but only if you know how to choose 'em and use 'em right. Nate Meckes, M.S., Ph.D, an assistant professor of applied exercise science at Azusa Pacific University, has studied the accuracy of fitness trackers and how to wear them most effectively. Here, he explains three things to know before you take the plunge with a new device.

You Need to Consider Function and Form
To pick the best tracker, first you have to know what you want to track, what activies you do regularly. "Depending on where the monitor is worn, there will be limitations," says Meckes. "A hip-worn monitor, for example, tends to miss activities like cycling and push-ups." If you're more into weight lifting than long-distance cardio, certain devices will work better for you; Meckes says the PUSH ($149, pushstrength.com) assesses metrics related to strength training. If heart rate is most important, then make sure your tracker measures that—because not every tracker does. 

What should you keep in mind in terms of form? If you want to wear your tracker at the office, choose something discreet like the Fitbit Flex ($99.95, fitbit.com). If you want something lightweight, don't choose a device that straps to your chest. 

You Should Try a Smartphone App or Watch If You're a Beginner
Most fitness trackers today are catered toward the super-active. "These people want to know more information about the quality and quantity of their workout," says Meckes. "It's not enough to know that you ran eight miles, they want to know what was the heart rate breakdown per minute for the duration." He says people who simply want to become more active and start a fitness program should take a look in the smartphone and smart watch app categories. These apps are designed to get people motivated and moving, and provide feedback. Meckes suggests the GetTrainr app, which pairs with a Samsung Galaxy Gear smart watch ($174, amazon.com) and teaches users the proper way to do various forms of exercises.

Remember That Buying a Tracker Is Committing to a Lifestyle Change
The biggest thing to know before using a tracker? It will only be helpful if you use it regularly. "One day of data is never enough," says Meckes. "Start to look at trends over time with your activity patterns. One good day doesn't justify taking two days off. Use the data in an effective way." And note that that doesn't always mean you need to go harder. "If your heart rate is elevated one day and everything seems more difficult than normal, scale back on the workout. Your body is telling you that it needs to recover," says Meckes. The tracker can be your motivational tool or the tap on your shoulder telling you to back off a bit.

More from Women's Health:
The 5 Best Fitness Trackers
Is This the Future of Fitness Trackers? 
The Coolest Workout Tech You Haven't Heard of Yet

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5 Tips for a Whiter Smile

5 Tips for a Whiter Smile

No costly treatments required!

By Rachel Adler of Beauty High

Everyone loves a gorgeous, bright-white smile, but we don't all like the pain of DIY teeth whitening systems. If you don't want to suffer through night after night of white strips, you can try some easier, more natural methods to brightening your smile—or even a few simple tricks with makeup will do. We've heard of all sorts of strange tips in our day, but below we've pulled out some of the tried-and-true things that you can actually use in your mouth and on your lips to fake a brighter smile ASAP.

1. Swish Water Right After You Eat Anything
Right after eating, swish water around your mouth to get rid of anything that may have stuck to your teeth to help prevent any food from staining. Try to swish for at least 30 seconds in order to really make a difference!

2. Always Add Cream or Milk to Your Coffee
Everyone knows that coffee stains your teeth, but no one can quite kick the caffeine habit. By adding cream or milk to your coffee (or black tea if that’s your addiction) it will change the chemistry of the liquid and deter it from sticking to the surface of your teeth.

MORE: DIY Teeth Whitening: The Best At-Home Tricks

3. Load Up On Greens
Leafy greens are good for many things—their healthy reputation is well-founded. Stock up on broccoli and kale—a mineral in these vegetables can help to protect teeth against stains.

...Click HERE for even more ways to fake a brighter smile from Beauty High!

More from Beauty High:
8 Quick Tips for Instantly Better Skin
The Best Messy Braid Ever: How to Get the Look
How to Curl Your Hair: 10 Genius YouTube Tutorials

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What Would Happen to Your Body if You Drank 60 SHOTS of Espresso

What Would Happen to Your Body if You Drank 60 SHOTS of Espresso

Because that's what someone tried to do at Starbucks last weekend

Last weekend, in the name of record breaking, a guy walked into a Starbucks and worked with baristas to create their most expensive drink yet: a 128-ounce Vanilla Bean Mocha Frappuccino that rang up at $54.75, according to Consumerist.com. That's a lot of happy hours, folks.

But the price isn't the scariest part. The drink contained mocha flavor, white mocha flavor, mocha drizzle, caramel drizzle, protein powder (Um, why?), hazelnut drizzle, and 60 shots of espresso, according to the man's receipt, which he tweeted after his creation came to life. 

@Starbucks @starbucksgold Most expensive Starbucks drink ever. $54.75. it has 60 shots, 128oz glass. #NewRecord pic.twitter.com/GBMpg01eyi

— Andrew Chifari (@ACIFH) May 25, 2014

Honestly, we're surprised this guy is still standing. It's pretty obvious that you should never attempt to guzzle a record-breaking frap in one sitting (or even 10 sittings), but we wanted to find out what would actually happen to your body if you had that much espresso. The result would be pretty terrifying, says nutritionist Jaime Mass, M.S., R.D., founder of Jamie Mass Nutritionals. "If someone called me and told me they just had 7 Frappuccinos, I would tell them to go to a hospital," she says. 

On 4500 milligrams of caffeine, the estimated amount in 60 shots, you could be at risk for serious digestive track malfunctions including cramping, bloating, and diarrhea. At the same time, drinking that amount could put you at risk for heart issues like heart palpitations, a spike in blood pressure, and a super-high heart rate, says Mass. Plus, such an extreme level of the stimulant can put your mental wellbeing at risk for panic attacks, irritability, and stress. Basically, it's a bad idea. 

MORE: How Caffeine Effects Your Body

Oh yeah, and that's also a ton of calories. The calories from 6.5 Venti fraps combined with all those syrups and toppings are enough to make you start calculating how many gym visits it'll take to work off. But get this: A registered dietitian featured on Starbucks' blog estimated that a single shot of the jolt juice was about 5 calories, which adds up to about 300 calories worth of espresso alone in that monster of a drink. 

MORE: The Perks Of Coffee Drinks

So even though we can appreciate a solid record-breaking feat, this is definitely one you should not try at home. 

MORE: The Healthiest Caffeinated Drinks

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13 Things You Should Never Ever Have to Do for Love

13 Things You Should Never Ever Have to Do for Love

Because you're a grown lady and sometimes you need to put your foot down.

Meat Loaf may have been on to something when he sang: "I would do anything for love, but I won't do that." Now, we understand that a mature relationship requires a healthy dose of sacrifice and compromise, but too much of that and you could lose sight of who you really are. After all, your partner fell for you—not a version of you who made a billion little tweaks and now only slightly resembles you. No matter how much you love someone, there's nothing wrong with putting your foot down every once in a while—even if we're just talking about picking something to watch on Netflix. So check out these 13 things no one should ever have to do for love:

Get a Questionable Tattoo
Since when does proving your love require needles and permanent ink? We get that your love is supposed to be just as long lasting as the tattoo, but come on, let's just have some good faith and keep the branding to a minimum.

Foot the Bill ALL. The. Time.
We are all for powerful women who can support themselves, but that doesn't mean you have to support your date every single time you go out. Plus, let's be honest, it's nice to be wined and dined every once in a while.

Do Weird Sex Stuff
...Unless you want to. Hey, experimenting is awesome and clutch in any good sex life, but if you're so not into something, speak up.

Pretend You Don't Have Certain Bodily Functions
We get that it seems gross at first, but eventually every couple has to get used to the not-so-sexy side of your body. He can't expect you to hold that in all night every night for the rest of your life! That's how you get a stomachache...

Watch Dumb and Dumber over and over and over again.
It was funny the first 20 times, but now it's just old. Just because we don't love your favorite movie doesn't mean we don't love you.

Ditch Your Friends
As the Spice Girls once said, "If you wannabe my lover, you gotta get with my friends." In the first few months you may want to spend every waking moment together, but after that, it's important to make sure you're both still logging time with your friends. And if he's not a fan of your crazy partying pal from college, well, maybe he can take a rain check the next time you're seeing her. Hey, it's not like you like every one of his old frat brothers.

Miss Your Favorite Show
We will not part with our Housewives or our Bachelorette, so he'll just have to jump on the bandwagon or leave the room. Besides, any male that pretends he isn't the slightest bit entertained by this stuff is fooling himself.

Adopt Their Crazy Hobby
They like to fish? Great! Paintball? Uh, sure, let's try it! Cliff diving? OK, no, stop. If they have a hobby that you have less than zero interest in, there is no harm in saying "See ya when you get back!"

Spend Every Single Holiday with Their Family
There is only so much you can take of his drunk Aunt Ruth. Plus, it's only fair to take turns seeing each of your folks every year.

Change Your Diet
That's fantastic that you're vegan, but...I love cheese. Seriously, if you change your diet, it should be because you want to. No one should come between a woman and her food.

Give Up Your Dog Because They're Allergic
Nope, sorry, Skip was here first and we've been through some very real stuff together. Plus, there are medications for that! Look, we've even spelled it out for him with these simple tips for dealing with pet allergies.

Trash Your Wardrobe
No partner should pressure you to dress in a way that just isn't you—especially if you love your clothes. A few tweaks here and there are one thing, but a complete wardrobe overhaul is out of the question. (Unless the cast of What Not to Wear shows up at your place of work. Then he's probably on to something.)

Betray Your Home Team
If you and your man happen to be fans of opposing teams, don’t let him convince you to switch sides. Besides, a little rivalry can be hot...

all gifs courtesy of giphy.com 

More from Women's Health
The 9 Most Ridiculous Lies We've Ever Told While Sexting
The New Love Rules
6 Dating Rules to Break  

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Is Your Yogurt Full of Nano Metals?

Is Your Yogurt Full of Nano Metals?

How and why these particles may be showing up in your food

You'd never know it, but foods you eat on the regular may contain tiny metals mixed up in their formulas.

Wait: Huh? You see, nanotechnology is the process by which nature is deconstructed at the most microscopic level, making metals super-small in order to deliver revolutionary new benefits you can't get from the original substance. The use of nanotechnology, especially in food, has increased dramatically over the past six years, according to a report by Friends of the Earth, an organization that promotes reforms for a healthier planet. It's especially prevalent in dairy products such as cheese, yogurt, and chocolate. For instance, according to Mother Jones, nanoparticles of titanium dioxide make white foods like yogurt whiter and more appealing to consumers, as well as brighten up the super-dark cocoa in chocolate. They're even found in some non-edib le products: Nano-sized silver, for instance, can be used as super-strong antibacterial agents—now found in bath towels, toothpaste, and other consumer products—whereas regular silver does not have the same potent effect. 

In total, there are more than 1,600 consumer products on the market now that utilize nanotechnology. The issue: While the technology sounds cool, experts don't yet know what unintended side effects these super-tiny, altered metals may have, and if they could negatively impact your health. According to a draft put forth by the U.S. Food and Drug Administration (FDA) proposing regulation of these nano metals in the food supply, "so-called nano-engineered food substances can have significantly altered bioavailability and may, therefore, raise new safety issues that have not been seen in their traditionally manufactured counterparts." Eek. Thing is, the FDA’s call for regulation has seemingly halted since the initial draft was introduced in 2012.

MORE: The Scary Ingredient in Antibacterial Soaps—And Why It Just Got Banned in One State

Friends of the Earth has worked on several reports looking at the potential impacts of nano metals. Although much is unknown, these particles may have the potential to "disrupt delicate and vital systems" if they travel to areas of the body they are not supposed to be in, according to their nanoparticle expert Ian Illuminato.

Again, right now we just don't know what the effects are. If you're concerned, Illuminato says cutting back on processed food will help eliminate exposure to these altered metals—and is always a good way to go, anyway. "Keep things simple," he says. "Lots of greens are key." Beyond that, as long as the impacts are unknown, we should just be aware that these tiny, altered metals are in consumer products and food items—and start talking about it. If you'd like to take a look at some of the products containing nanotechnology, you can find the list here.

MORE: 3 Easy Ways to Cut Back on Processed Foods

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