About Health: October 2014

Friday, October 31, 2014

Why You Should Look at the Bottom of Your Running Shoes Right This Second

Why You Should Look at the Bottom of Your Running Shoes Right This Second

Grab your kicks and follow this step-by-step analysis to find out if you’re on the right track—or setting yourself up for injury.

In preparation for the New York City Marathon, I headed to NYSportsMed’s Athlete Performance Center a few weeks ago for an elite-level running analysis specifically designed for the everyday, uninjured athlete. They call it the “Runner’s Report Card."

“Getting a running analysis when you’re healthy allows us to observe your natural tendencies as you run, versus when you’re injured and 'biased' to run a certain way,” explains Francis Diano, physical therapist and NYSportsMed running director. "We can identify inefficiencies and tendencies that could potentially lead to an injury and address them before they become a more serious issue. … As they say, prevention is better than cure."

I was told to show up in a pair of shoes I'd been running in for a while. The first thing Diano did when I arrived was look at the bottom of my kicks. “Similar to a palm reading, a lot can be gleaned from a ‘wear reading’ of the bottom of a pair of old running shoes,” he says.

Take a look at these examples from one runner, provided by Diano, to find out what you can look for on your own shoes to potentially catch and fix any issues before they get you sidelined.

Francis Diano

How Do You Roll?
When you look at the soles of your shoes side by side, notice which areas show more discoloration or fading. If it’s the inner segments, you’re what runners call an “over-pronator,” meaning that after your heel strikes the ground, your foot rolls inward more than it should. Over-pronators should try a shoe with a little more support, such as the Brooks Adrenaline GTS 14 ($120, brooksrunning.com).

In the case of the running shoes above, however, the wear is mostly on the outer edges of the shoes—a clear sign that their owner is a “supinator,” says Diano. “I would suggest that this runner switch to a shoe that allows the foot to roll in more." He recommends a shoe like the Asics Gel-Nimbus 16 ($150, asicsamerica.com), "which has sufficient padding without being overly supportive or stiff, allowing for natural foot motion as it hits the ground,” says Diano.

Francis Diano

Are You at Risk for Shin Splints?
Now, look at the tops of the shoes. Notice any wearing in the toe boxes, like in the case of the shoes above? “Oftentimes, runners who have excessive dorsiflexion [or, runners who bring their toes up towards their shins] when they run will show signs of wearing or, in some cases, a hole along the big toe to second toe area of the shoe,” says Diano. And that’s definitely something you want to correct, as it can set you up for shin splints! Try shortening your stride by taking more frequent, shorter steps to reduce the stress on the shins.

Francis Diano

Could You Be in Blister Danger?
Check and see if there is any wearing of the material that surrounds your heels and holds them in place. Is it torn? Is there a hole? As you can see, this particular runner has those issues. It’s definitely worth checking your own kicks, too, as this is one of the most overlooked sources of foot problems, says Diano. Stretched-out, worn-down heel collars can decrease the stability of your shoes. When that happens, your feet will move around too much on a run, he says, and that's a common source of blisters, bruised toenails, or numbness in the toes. The fix, luckily, is simple: “Untying your shoelaces before taking off your shoes is a must for every runner,” says Diano. The reasoning: Kicking your shoes off while they’re still tied stretches the heel collars and wears down the padding along the heel areas.

The Move That Blasts Your Lower Body

The Move That Blasts Your Lower Body

You need this muscle-building, metabolism-boosting exercise in your life.

Join the Women's Health Weekend Challenge to help you meet your fitness goals fast and make your weekend workouts count. Thousands of women already have. Join them, and achieve your fitness goals faster!

Switch Lunges: Jump to it! This lunge move works your quads, glutes, and other leg muscles to help you sculpt a stronger lower body. Plus, the switch action gets your heart racing for an extra calorie burn.

SO…ARE YOU IN?!

We Tried the Franken Frappuccino, and Here's What We Think

We Tried the Franken Frappuccino, and Here's What We Think

Does it taste as weird as it looks?

In honor of Halloween, Starbucks has come up with its latest crazy limited-time creation—and it looks kind of freaky. The green monster named Franken Frappuccino made its debut at Starbucks coffee shops across the country on Wednesday and is available until today.

Like most things that really scare us this time of year—ghosts, people wearing masks, and Twisty from American Horror Story—the details about the drink, like the calorie count, are kind of a mystery. According to a Starbucks fan blog, Starbucks Melody, the Franken Frappuccino is made with a the coffee shop's Green Tea Crème Frappuccino, three pumps of white mocha sauce, three pumps of peppermint, java chips, whipped cream, and mocha drizzle.

Unfortunately (or fortunately), the number of calories in the green tea drink itself aren't posted on Starbucks Web site. However, three pumps of mocha syrup has 75 calories, and three pumps of peppermint has 60 calories, according to MyFitnessPal.com. The whipped cream has about 120 calories, according to Starbucks' site. Essentially, that's about 255 calories before you add the mocha drizzle, java chips, or, you know, the drink itself.

But in spirit of trying scary things, we picked up a couple of them and asked Women's Health staffers to give them a shot. Here's what they had to say:

"These taste like divine minty, chocolatey goodness in liquid form. I got just the slightest hint of tea when I tried it. I would definitely want to go for a tall, though, since they’re so sweet—in fact, just a few sips was good for me!" –Robin Hilmantel, senior online editor

"I'm not a fan of the mocha and mint flavor combination, so this was not the drink for me. It was almost overwhelmingly minty." –Charesse James, junior producer

"I couldn't really taste the green tea, so it was pretty much like a gross-looking but perfectly fine tasting mocha peppermint frap." –Anna Borges, reporter

"It reminded me of a mint chocolate calorie explosion. I don’t mind the flavor, but it’s not worth the monster-load—pun intended—of sugar and calories." –Kenny Thapoung, associate social media editor

"I'm pretty sure I'm drinking a mocha chip frappuccino, but it tastes really good!" –Alison Goldman, associate online editor

"I couldn't really taste the green tea flavor, but I think it made the overall taste a little strange. Maybe three flavors is too many?"-Elizabeth Natoli, graphic designer

"It tasted a lot better than it looked! Mostly like a mint chocolate chip milkshake with a hint of tea. Delicious—but not something I would order every day." –Casey Gueren, senior associate online editor

While it’s hard to say whether this drink is worth the calories without knowing exactly how many are in it, it's safe to say the Franken drink is a yummy Halloween treat for those who like green tea, mint, and mocha—and would rather drink their Halloween goodies than chew them. We can't wait to see what super-unique coffee creation Starbucks comes up with next.

The U.S. States Where Women Wear the Highest Heels

The U.S. States Where Women Wear the Highest Heels

Warning: This post may inspire you to do some serious shoe shopping.

Be sure to pack your stilettos if you're going on vacation to Nevada, Florida, or Arkansas (really). Those are three of the states in which women wear the highest heels, according to Gilt.com.

The company's principal data scientist and data analyst took a look at the average heel height purchased between January 2013 and June 2014 on their site. Then they divvied the data up by state in order to put together the captivating map below. The results are pretty varied: In Puerto Rico, which has the tallest heels, women are wobbling around in 2.87 inchers. In Texas, the average heel height is 2.35 inches. And in Kansas, women like their flats—heels there average just 1.97 inches.

Eye the map below to see how your state stacks up. Does your state's average reflect what's in your closet?

Gilt.com

Should Birth Control Be Over the Counter?

Should Birth Control Be Over the Counter?

What easier access to contraception might really mean.

Imagine picking up your birth control at the pharmacy or grocery store whenever you need it—without worrying about a prescription or taking off a few hours from work to make an appointment with your gyno. Sounds fantastic, right? It's a premise that reproductive rights groups have been considering for years, and it's recently been cast into the spotlight again with several Republican candidates supporting it.

But here's the thing: OTC birth control probably wouldn't be as simple and carefree as you think.

"Over-the-counter birth control is an important concept," says Vanessa Cullins, M.D., vice president of external medical affairs at Planned Parenthood Federation of America. "It is another vehicle to increase access to contraception. It should not be the only vehicle, and most definitely—just as it's stated in the Affordable Care Act legislation—contraception should still be available without a copay."

See, the current Affordable Care Act birth control benefit allows women to receive any FDA-approved contraceptive method without a copay, as long as they have a prescription. What many politicians are supporting is a system where birth control comes out onto the store shelves to be more convenient, but it likely wouldn't be covered at no cost.

The OTC Debate
The reason some politicians are in favor of this is that it seems to be a compromise to the birth control mandate. If birth control was available over the counter, insurance companies wouldn't have to cover the full cost and employers wouldn't have to worry about covering it if they had an objection. As we saw with the Supreme Court decision in favor of Hobby Lobby, not everyone is in favor of covering all birth control methods without a copay, so putting it over the counter would be a way to shift the responsibility and the payment to each individual who wants protection.

There's no doubt that making birth control over the counter would be more convenient in certain situations—like when you accidentally run out of refills and need them ASAP or when you want to start the Pill but don't have time to schedule a gyno appointment.

That said, it could also create a barrier for women who can't afford birth control if the cost goes up (Cullins says there's no way of knowing at this time how much OTC birth control might cost). Unfortunately, more than half of women ages 18-35 report struggling with the cost of birth control at some point, causing them to use it inconsistently, according to a survey by Planned Parenthood.

Then, of course, there's the matter of what methods would even be available over the counter. Obviously, anything that needs to be inserted, like the IUD or implant, would not be available on a drugstore shelf. The birth control pill, the ring, and the patch could potentially be sold over the counter, as long as they meet all of the FDA criteria, says Cullins (this includes making sure people can understand the label, that they can determine whether or not they're an appropriate candidate for that particular drug, that it cannot be addictive, etc.).

Plus, if birth control became available over the counter, the OTC options for women would be more limited than what's currently covered under the Affordable Care Act. "There are well over 40 formulations of birth control pills," says Cullins, and each of those usually has a branded version and at least one generic. "So not every formulation will go over the counter."

This also means you would still need a prescription for the IUD, which is over 99 percent effective and the method used most by physicians. Sure, OTC pills would be more convenient, but with a failure rate of about nine percent with typical use, they're not the most foolproof method out there.

So while this plan sounds like a simple fix at first, it may mean paying more money for more limited and less effective birth control methods. It could even result in women going for the cheapest or most convenient option, when that might not be what's actually best for her individual needs.

"There are no magic bullets," says Cullins. "No one birth control method tends to serve one woman throughout her entire reproductive life. Women will try different methods to see what works best for them and under which circumstances." But if some methods become OTC while others are available with a prescription and a copay, it might mean even more confusion for women just trying to find the right contraception for them.

MORE: 7 Crazy, Mind-Blowing Facts About the Pill

What the Future of OTC Birth Control Looks Like
Perhaps the biggest problem with this debate is that politicians really can't control what medications are available where. "Congress cannot make any type of medication go over the counter," says Cullins. "That is a decision made in this country by the FDA and it is accompanied by research that is conducted by pharmaceutical companies." But get this: "As of now, there is no pharmaceutical company that has expressed concrete interest in taking [their method over the counter]," says Cullins.

For now, it's highly unlikely that any forms of birth control will be available without a prescription in the near future. "I've been involved with groups that have been discussing this for the past 10 years," says Cullins. "Given that, it really is safe to say it's going to be several years. There are additional studies that need to be done."

MORE: What if Buying Condoms Was as Much of a Process as Buying Birth Control?

That's certainly not for lack of support for increased access. In one recent poll, 70 percent of Americans said they were in favor of over-the-counter birth control. And previously, the American College of Obstetricians and Gynecologists (ACOG) stated that oral contraceptives are safe enough for OTC availability.

"The hope is that we would have coexistence of over-the-counter methods and pills and other contraceptive methods that are covered by insurance without a copay," says Cullins. "But we don’t know what the future will bring considering how charged this issue is."

In the meantime, stay informed about your contraceptive options and the latest news by visiting our birth control center.

MORE: 10 Birth Control Myths—Debunked

A Prostitute Tells All: Inside the Bedrooms of a U.S. Brothel

A Prostitute Tells All: Inside the Bedrooms of a U.S. Brothel

Uncensored (and sometimes shocking) tales from the diary of a legal sex worker

This article was written and provided by our partners at Men’s Health.

Have you ever wondered what really goes on inside one of Nevada’s legal brothels?

You're just curious, in the same way you might be curious about what it's really like for Sheryl Sandberg to work at Facebook. It's exotic and intriguing and something the majority of us will never experience. Maybe you've seen reality shows like HBO's Cathouse, or heard prostitutes talk about their lives on Howard Stern. But those are usually exaggerated performances and have about as much to do with reality as Survivor does with what it's actually like to live on a desert island.

Meet "Lydia" (not her real name), a legal prostitute who's lived and worked in Nevada for five years. Selling sex for a living wasn't her first aspiration. She originally considered a career in sports medicine, and then majored in art therapy in college. She settled on what she calls "a very, very good job with a huge, international financial company." Corporate downsizing led to her taking on "a string of jobs for several years, including being director of a grant-funded health-care clinic and pharmacy." She eventually moved to Nevada, deciding to give legal prostitution a try. "It looked like a no-brainer," she says. "Earn money doing something that, for me, is as easy as falling off that proverbial log. Or is jumping on the proverbial log?"

She's worked at several brothels across the state—she's avoided the streets, she says. "I chose legal for the safety." She's currently employed at a small brothel (which she prefers not to name) in a northern Nevada mining town, several hundred miles away from the bright lights (and big money) of Las Vegas. We asked her to keep a diary of her experiences during a typical week, and she was happy to oblige, warning us that it probably wouldn't be what we expected. "It's definitely not the misery anti-traffickers would have you believe," she says. "But it's also not all glitz."

This is not a user's manual, nor is it a salacious exposé, or an excuse for moral grandstanding. It's simply an honest, unadorned, unromanticized account of an industry that reflects, for better or worse, a segment of human sexuality. If you want an insider's look at what actually happens behind closed doors at a brothel—the good, the bad, and yes, sometimes the gross—keep reading.

FRIDAY
9:30 a.m.

Weekly doctor visit. Can't miss or work permit's pulled. At least I get to wear real clothes and a comfortable bra, not the boned thing that shoves boobs up to my chin.

Last night was long and tedious; full hooker gear until 4 a.m. Shiny pink stilettos are calf-killers.

9:40 a.m.

Coffee at bar with girls. Window shoppers will start around noon. Glad I don't have the early shift. Lily talking about customer who couldn't get off last night. Had him jerk himself to finish in time. She was pissed he got cum in her hair and she missed next lineup. We get both ends of the spectrum—customers like Lily's, or like my first who exploded the minute I touched him. Shortest booking in history. I caught another newbie last night whose wife won't give him a blowjob.

Got doctor money and a bit extra from bartender. Not being allowed to have cash in-house just sucks. Madam's always late getting our pay ready. Now I know why Cinda used to roll money in a condom and carry it inside her—the only place they won't check in a room search.

1:20 p.m.

Back at House. Cops are checking doctor slips. Time to get ready for work.

2:25 p.m.

Phone call from regular who will stop in over weekend. He drives from Oregon every few months, for the same thing. Strips me down, puts me hands-and-knees on the bed, checks out my ass like he's a doctor, starts talking about Canadian politics while he reams me. (Reminds me, need more lube.) Every visit same thing, same talk, always 90-minute booking. Good money. We've nicknamed him Doc Banal.

4 p.m.

Showtime! Two lineups already. Doorbell just rang again so about three minutes before the Avon Calling lineup bell.

6:40 p.m.

Bunch of jerks just came and went. Once, just once, I wish we could make them line up so we could point and giggle like they do. But most are nice, just want someone who'll listen to them, make them feel like most important thing in the world for a few minutes.

SATURDAY
12:30 a.m.

Feet hurt. I've switched shoes again. Booked three, changed clothes twice, brushed teeth four times. Noshed on London Broil sandwich. Glad we have a swing-shift bartender who can actually cook. Sex makes you hungry.

Shit. Doorbell, again. Shoes back on, will try not to hobble to lineup. Ouch.

3:20 a.m.

Caught one more for the night. Repeat customer who likes to hogtie me. First two visits, I charged him a double rate so that another girl, Bella, could be in the room with us for safety. Turned out to be okay guy, so now it's just me.

Strips me down with fake roughness, puts me facedown on bed. Restrains and gags me, not too tightly, with torn strips of sheets, ankles fastened to wrists. Early adolescent training as a gymnast means I'm flexible. It comes in handy.

He sits in a chair across the room, naked, jerking off, while I struggle and moan. Finish. Thirty minutes all-in, if that. A towel he puts on floor in front of him ensures no sticky clean up.

Washes himself, unties me, asks if he tied too tightly. He never does. Fifteen minutes at bar, quick drink and small talk, he's gone. Four or five months he needs another fix.

Nearly bedtime. I'm toast. Clothes can stay on the floor tonight. Love my down comforter.

11:15 a.m.

Giggling in the hallway woke me up. Almost asleep again, then a crash and non-stop, really ugly cursing. Peaches returning from two weeks off. Darius was dragging her suitcases into her room and knocked over lamp. Peaches is tiny with amazing gold-blonde hair. Darius is six-five, black as black, a schlong almost the length of my forearm.

Peaches won't line up for black customers "out of respect for Darius." She calls him her boyfriend but we know better. He's her pimp. I know better because he tried to recruit me—smooth talker—after he booked and fucked me, once. Can't believe I looked that easy or desperate.

3 p.m.

Time to get ready. Half of a major New England fire department is spending a week at the Fire Science Academy, next town over. One of them called, asking about rates. Bartender quoted the minimums and assured them there's no obligation.

All Houses used to accept Fire Bucks—“currency” doled to the trainees to be spent in any business in the two towns—until some prude with power in the Academy squashed that. Brothels would not be reimbursed for Fire Bucks. So it's cash on the barrelhead for these guys.

Whoever killed our Fire Bucks is probably another orally deprived dude in desperate need of a blowjob.

7:30 p.m.

Peaches is on the House computer, logged in on the brothel boards. Seven or eight lineups, half-dozen parties booked. Barely legal guys show up earlier in the evening before heading for a local bar to drink the night away. They're usually with older buddies who brag they "don't have to pay for sex." We remind them they've always paid for it, one way or another.

7:40 p.m.

Firefighters are here!

11:15 p.m.

Twenty-seven of them. They were friendly and polite and fun. Which seems to be true of all the firefighters we've had visit. Most of them look, not book, but they're generous with drinks and tips, right there at the bar. They're also smart. A breath of fresh air.

Last summer I sat at the bar next to a pair of suits who couldn't stop with the shoptalk even in a brothel. Sporadically, they'd try including me. Finally one said to the other "well, that would be an equine of a different hue," and he turned to face me. "Sorry, you probably have no idea what that means, do you?"

"Related to a bovine of dissimilar tint," I shot back, and left them there.

The firefighters are gone, along with a good part of our inventory of Scotch and beer. Two of the single guys booked girls. A few whispered that they'll be back in a few days, alone.

SUNDAY
Noon

Sunday. Slowest day of the week—local fellas are nursing hangovers. Lily and I outlined holiday plans for the House. Single guys always get invited for Thanksgiving and Christmas, everyone cooks, gifts all around.

5 p.m.

Exhausted from two nights of party and noise. With Peaches back in-house, I'll be able to beg off early at least one night this week.

Shot an e-mail off to my "guy." We're pushing a decade, probably because we recognize that each of us are individuals; neither of us fit a traditional mold. I recapped the most insane moments of past week, for him to read. He's sending me a new Bullet pen, industrial strength. He kids that I need one that'll plug directly to a generator.

He's checking fares to Italy for me, again. And maybe one day... a flat in an ancient building off Florence's Piazza del Duomo, Brunelleschi's masterpiece from my window each morning. If you ain't got a dream....

10:40 p.m.

Eight doorbells, three lineups since five. I'm catching up on brothel boards. Message popped up from a guy I've talked to past six months. He lusts after bald women. My hair's pretty short. He wants to make it shorter. Keeps asking if I'll let him shave everything off my body before he fucks me. Answer's always been no. Don't want unfamiliar people having razors near me. Plus the offered price has been too low.

Tonight he says he just sold a business in Vegas, might I reconsider his request? I prevaricated. He pressed. It remains unresolved.

MONDAY
7:15 p.m.

Van of barely legal Mormon boys arrived from Salt Lake. Younger girls got a few, the rest are drinking.

7:25 p.m.

Another lineup. Boys still drinking hard.

Religion. Holy f—. I know an older man who drives from Salt Lake to the nearest Nevada brothel. Always arrives after the girls are asleep, hits the men's room right off, spends ages in there. Makes the bartenders nervous until they get used to him. He comes out as a woman. Dress, stockings, heels, wig, makeup, handbag. Says he "can't do this in Salt Lake." He's a Mormon Church Elder. Hidden his cross-dressing most of his life. Nevada's the only place he feels safe.

Last year a young guy visited us to do his hair and makeup. Made a fantastic girl! With stunning wardrobe. A year of pep talks and we set him up online with gay groups, the support he needed. He moved to Reno where being different doesn't risk his life. Never came out to his religious family but keeps in touch with us.

Jeez. Effin doorbell again.

TUESDAY
1:20 a.m.

Dozed off for a while. No traffic and the Mormon boys are gone.

2:40 a.m.

Bella just woke me, she got a call from Double Dan, a regular we trade off on. He's wanted Double the Pleasure, both of us together, for ages. Has never liked the cost. Just sold a restored vintage vehicle and ready to party. Wants 12 hours in the VIP suite. I'm good with price she suggested so she's calling him back. He'll be here Thursday.

12:30 p.m.

Great to sleep most of the night. Lily's "friendly" doctor, two hours away, has scheduled her for late afternoon. He's bringing syringes of vitamin B. Thank God. We pay him, he uses that toward paying her.

6 p.m.

One lineup so far. Other doorbells are regular clientele who'd rather sit here and drink than endure the mayhem of a downtown bar. Mandi's got them feeding the jukebox, she's pole dancing. I made lemon bars for everyone. Might try to finish Madeleine Albright's bio.

9:10 p.m.

Tom, a Haulpak driver, just left. Didn't book tonight, bought me wine and visited at the bar. Has some real health issues starting. Just diagnosed with gout and he's using a cane. He liked the lemon bars. Maybe he shouldn't be eating them?

Midnight

Booked quick blowjob around 11. Covers R&B for today.

WEDNESDAY
Noon

Email from a trucker who fancies himself a Dom. He's so un-Dom, I have to fight to not giggle at him during a party. He puffs and postures, I "yes Master" and "no Master" him for 30 minutes (20, after wipe down and D— Check). He's on a budget, cheapest Dom on the planet.

8:15 p.m.

Ed, a 78-year-old retired rancher from Idaho drives three hours, every month, to sit and visit with me. Too old to do anything in bed but loves my company. Eyesight's failing, we worry about him driving back so late at night. He gets sandwiches packed for a promise to call when he makes it home. Don't think it'll be much longer we won't hear from him again.

THURSDAY
9 a.m.

Bella just woke me. Double Dan's hit town. Checking into his hotel now, he'll be here in 20. Which means he'll be his usual stinky self after the long drive from Tacoma. Have to check temp in VIP hot tub.

7:25 p.m.

Double Dan wore out after 7.5 hours. So did Bella and I. First thing when he arrived this morning, we put him in a bubble bath. Which he fought. Didn't want to lose any precious sucking and fucking time. But he is oh so gross. Tag-teamed him in tub, trying to clean turd berries from his ass hair without being obvious. He always smells. Getting my face close to his groin—or trying to find his tiny d— among the fat rolls—makes me nauseous.

He's an awful lot of work. We traded off quick breaks under variety of pretenses, he complained every time one of us left. Thank God we exhausted him before 12 hours were up. Neither of us thought he'd want a girl on his d— the entire flippin' time.

He's back at the hotel now. Bella's asleep in the recliner in the parlor. I'm collapsed in bed.

11:30 p.m.

Mr. Bic just called. He's offering six grand, plus a $1,000 tip in total secrecy from the House. Wow. And I wouldn't have to talk Canadian politics or clean up his ass.

I need a vacation.

My hair grows fast.

I can tell people I lost a Superbowl bet.

6 Foods That Boost Flavor Without Adding Calories

6 Foods That Boost Flavor Without Adding Calories

Bonus: You’ll feel like a fancy chef.

Many restaurant dishes taste delicious because they’re packed with way more butter, salt, and oil than you would ever add if you were cooking at home. Luckily, there are ways to get rich, complex flavor without packing on the calories and sodium. Try these low-fat additions to make your dishes sparkle.

MORE: The Most Amazing Veggie Dishes EVER

Miso Paste
There are many different tastes and textures in miso paste varieties, but they will all give a rich, salty kick to your dishes. Try it in a marinade, like this miso-glazed salmon recipe.

Chicken Stock
A kitchen isn’t fully stocked without stock, which can be used over proteins, grains, veggies, and in sauces and soups. Every recipe becomes a little warmer and more “homemade” tasting with stock. You can make it yourself or buy it in a store (here’s one brand we love).

MORE: How to Make Herb Salts in 30 Seconds

Herbs Like Mint or Basil
If you’re one of those people who just can’t get behind the taste of water, take a cue from the bartender: You can steep herbal leaves in your H20 overnight for a glamorously refreshing (and pretty!) way to rehydrate.

Scallions, Shallots, Leeks, and Ramps
You already know that starting a dish with garlic and onion gives it a rich, delicious base—and makes your kitchen smell amazing. Swap out those aromatics for others in the bulb family, like shallots or leeks. They are just as easy to work with and are also packed with vitamin C and other antioxidants.

Spices
A study has found that low-fat meals flavored with spices taste just as good as their full-fat alternatives. Experiment with your whole rack—oregano, paprika, dried basil—in pastas, salads, and on protein to feel both satisfied and extra-fancy. Here are some easy DIY blends to try.

Lemon and Lime
Your dish is done? Squeeze a bit of lemon or lime on top of the plate before you dig in. It acts to brighten all the flavors in your recipe—almost like salt, without the added sodium.

MORE: 5 Ways to Make Any Baking Recipe Healthier

Why You SHOULDN'T Freak Out About Childbirth

Why You SHOULDN'T Freak Out About Childbirth

One mom shares her super-reassuring labor story—and explores the factors that can affect how difficult your delivery ends up being.

When I was pregnant with my son, all I heard were labor horror stories.

My friends would coyly say things like, “Oh…we’ll talk about what I went through after your baby is born,” followed by comments like, “Yeah, the epidural only worked on half of my body,” or, “I thought I was going to die. Seriously.” Because that didn’t freak me out.

Being the masochist that every pregnant woman becomes, I immediately bought every childbirth book I could get my hands on and devoured them at the same rate I was putting away pancakes. All that newfound knowledge did was (a) scare the crap out of me and (b) leave me wondering whether it was possible to invent a new way to give birth within the next few months—preferably one didn’t involve a small human coming out of my vagina. (I’m still working on that, BTW.)

When my labor day arrived, I was no closer to a solution and still completely freaked about what lay ahead. The fun kicked off during a normal check-in after doctors realized that my son was ready to come out and decided to induce me…20 minutes before I was supposed to be at work. Cue hysterical crying, frantic e-mails to coworkers, and multiple phone calls to my husband, Chris, to ask him to bring everything from my overnight bag to a bagel and the biggest decaf latte he could find. I’d read the books: I was going to need every ounce of safe-for-pregnancy strength I had to get through this experience.

MORE: 16 Things Every Woman Thinks During Labor

And I can honestly say that was the craziest part of my labor experience. When I look back at the 24 hours leading up to my son’s birth, the biggest thing that jumps out at me is that there was a Top Chef marathon running all night. I would know—I watched most of it when I wasn’t chatting with Chris and my mom. When the time came for my son’s big debut, he was out in five pushes. It was easy. My hair even looked awesome afterward, bizarrely enough.

Korin Miller

It was the complete opposite of everything that I’d heard. There was no screaming, no cursing, no shrieking “You did this to me!!!” at Chris. I’m kind of bummed about the last one—it sounds liberating. I essentially hung out in a hospital, snuck a bagel when I wasn’t supposed to be eating solids (I know—I’m a rebel), watched a bunch of TV, and then my baby arrived. That’s it.

Don’t get me wrong: It wasn’t exactly fun when they realized my son was facing the wrong direction and had to turn him, or when I was induced with a drug that gives you hard and fast contractions right away. But it was tolerable, and the pain was short-lived, like being forced to sit through Britney Spears’s Crossroads just before a screening of Magic Mike. I had an epidural after a while, which doctors typically recommend when you’re induced, and I can honestly say I didn’t feel a damn thing afterward.

MORE: The Right Time to Have a Baby

“You know you were insanely lucky, right?” said my friend Julie afterward. Totally! But…was my experience that rare? My friend Liz had twins after a three-hour labor. “Mine was easy, too,” she says. “I feel like a jerk for saying that.”

Curious to know whether I scored the Grand Slam of labors, I reached out to board-certified OB-GYN Bruce Lee, M.D., co-founder and chief medical officer of Halt Medical, Inc. He says that the definition of “easy” varies for women depending on pain tolerance, anxiousness, preparedness, and expectations—and that all of those factors can even impact the labor. It’s possible that by expecting days of agony, I was pleasantly surprised when my labor didn’t measure up.

It also might have helped that I ran several miles a day until the day my son was born. Lee says that physical fitness and good general health are crucial elements to having a good labor, along with good nutrition and a healthy attitude. Aside from developing a serious fudge brownie habit, I’d say I met all of those criteria.

Lee adds that labors are rarely “easy” but that some women are able to deliver easier than others—we just don’t hear about it as often. “Labor stories are like war stories,” he says. “We all love to talk about the difficult things, and this often produces a fearful reaction in others. Bad labor stories can overshadow the good ones.”

So, okay: I had an epidural. I get that if I’d had a natural childbirth, this would probably be a different story. I have plenty of friends who chose to go au natural, and more power to them. It was never for me, and it didn’t work out that way, anyway. I also know that my story is completely obnoxious to women who had a tough time of it—epidural or no epidural. I had no major complications, and I’m so thankful for that.

But I’m happy to tell women who are freaked at the idea of giving birth that it’s possible to have an easy labor. If it happened to me, it can happen to you. (And I’m really, really glad it happened to me.)

MORE: 11 Tiny Life Changes That'll Bring You Major Bliss

Korin Miller is a writer, SEO nerd, wife, and mom to a little one-year-old dude named Miles. Korin has worked for The Washington Post, New York Daily News, and Cosmopolitan, where she learned more than anyone ever should about sex. She has an unhealthy addiction to gifs.

How to Conquer Race-Day Jitters

How to Conquer Race-Day Jitters

Don't let nerves psych you out!

This article was written by Emily Abbate and provided by our partners at Fitbie.com.

Fitbie editor Emily Abbate is training for the 2014 New York City Marathon. In this week's installment of our series following her training journey, she stops by the finish line with Jen Ator, Women's Health's fitness director, and talks race-day anticipation.

I think I've stopped dead in my tracks at least three times over the past week, really coming to terms with what's about to happen. It's hard to believe that I'll be running the New York City Marathon so soon. This…it's all come down to this. I realize that the opportunity cost for doing something like this is, well, high. The nights spent inside. The hours spent pounding pavement. The early morning runs and 8,000 extra loads of laundry. That cost will become worth it the second I cross the Verrazano and begin my journey through the five boroughs.

Sunday, November 2, 2014, I'll cross the finish line and officially join the 956,171 men and women who've done so before me in the race's 44-year history. Exciting? Of course. But you can't blame a woman for having some pre-race nerves. That's where Jen Ator, Women's Health's fitness director, comes in.

Ator recently added "Ironman" to her résumé after completing the Ironman World Championship in Kailua-Kona, Hawaii. (For the record—that's a 2.4-mile swim, 112-mile bike ride, and a 26.2-mile run!) Needless to say, she knows a thing or two about managing race-day jitters and arriving at the finish line with a smile. Whether you're conquering your first 5-K or striving to finish that 26.2-mile race like I am, check out Ator's race-day tips for your best run yet:

Most used player for workouts, articles, and cover models

Have you been following along with Emily's journey to the New York City Marathon? If not, check out the other episodes in the series:

My Journey to the New York City Marathon

Why Cross-Training Is Great for Runners

'Runner's World' Training Tips for Your Best Race Ever

What You Really Don't Understand Until You Train for a Race

Expert Nutrition Advice for Your Best Run Yet

10 Things Every Man Wants in Bed

10 Things Every Man Wants in Bed

The <em>Women's Health</em> Guy Next Door dishes on what most dudes are really craving.

Rare is the man who demands acrobatic porno stunts and a closet filled with ball gags and leather whips. Sure, those men exist, and if that’s your cup of kink, go for it. But the truth is, most guys are a little more predictable in their bedroom proclivities. We just want a sex life that’s a little spicy, a little sweet, and still occasionally surprising. Easy enough, right? Sure it is! To make the bedroom a sexual sanctuary, here are the things dudes desire most.

1. To See You Take Initiative
We’re happy to make the first move, and if you don’t, we will. But it’s so much more rewarding when we know how eager you are. Because no matter how much you seem to enjoy the heat, if you never light the match, we have to wonder if you don’t secretly prefer the cold.

2. Sexy Lingerie
We know you mostly wear it to turn us on, and we really, really appreciate it—even if we seem to barely notice as we rip it off and toss it on the floor.

3. Foreplay
Don’t be fooled by guys you see in movies who are always horny and ready to screw like RIGHT NOW. Truth is, we love the slow build as much as we love the crescendo. And good sex provides both.

4. Spontaneity
It’s impossible for a couple not to fall into some kind of rut, even if it’s a shallow one. So don’t ever be afraid to change things up. Pre-work sex, sex without penetration, and sex on the living room coffee table all do the trick. Just be sure to wipe it down before you put the magazines back.

MORE: 11 Things That Make You Great in Bed

5. Dirty Talk
Or at the very least, some encouraging moans to let us know when we’re on the right track.

6. To Hear His Name
Nothing keeps us in the moment like the sound of our own name. Use that to your advantage.

7. Safety
Unless we’re in a long-term relationship, you’re taking the Pill, and we’ve both been tested for STDs, then condoms are still part of the equation. Odds are, we have one with us. But what if we run out? Or we forget it? If you can whip out a rubber like sexual Houdini, that’s hot. Even better is if you occasionally pull it out before we have a chance to. It shows us that you’re committed to our sex life, and that you’re willing to take joint responsibility for our safety.

MORE: 9 Signs He's Only Interested in Sex

8. A Game-for-Anything Attitude
If we want to play out a fantasy or try a new position, we hope you’ll at least be open to trying. And we promise—we’ll do the same for you.

9. A Sense of Humor
When things go wrong, it can either be hilarious, or devastating. Our ability to laugh together makes the difference.

10. To Make You Orgasm
It’s not all about us, and we know it. So, please—tell us what you want. We aim to please.

MORE: 9 Things Men Think When They See You Naked

Attention: Starbucks Just Announced a Delivery Service!

Attention: Starbucks Just Announced a Delivery Service!

Satisfying your coffee addiction is about to get even easier.

Sure, there’s a Starbucks on just about every block in America. But soon, you won’t have to take a single step to get your morning java fix.

Last night, during a company conference call, Starbucks’ CEO described his plans to start delivering coffees, muffins, and more to customers, according to NBC.

Here’s what we know so far: Late next year, Starbucks will start delivering its goods to loyalty program customers in a few select cities. Users will be able to order and pay through the Starbucks mobile app. If things go well, delivery services will extend nation-wide.

Happy Halloween indeed!

Expectations vs. Reality: What Your Wedding Day is ACTUALLY Like

Expectations vs. Reality: What Your Wedding Day is ACTUALLY Like

Our marriage blogger gets real about your big day.

The day you get married is filled with people bowing down at the altar of your beauty, while rainbows and butterflies flutter out of every orifice. Err, not exactly. While your wedding day will no doubt be amazing, the pressure to make it the Best Day Ever is a little intense, not to mention a serious buzz kill.

To help you better prep for the day, here’s a breakdown of what many women expect on their wedding day vs. what actually goes down. It’s not always pretty, but one thing’s for sure: You’re getting married to someone you love, and nothing trumps that.

The Morning Of
Expectation: You’ll gently awaken to the sound of doves cooing outside your window, prepping you for a morning of delicate pampering and relaxation.

Reality: You’ve been up since 4 a.m., thanks to a combo of nerves, excitement, and the realization that you’re about to make the single most important decision of your life. You still feel like you’re in high school—who decided you’re adult enough to do this?! Oh…yeah, you did.

Your Hair and Makeup
Expectation: You will wake up looking like Gisele Bundchen. You will be Gisele Bundchen for the day, Brazilian accent and all. No, screw that. You will be the most attractive woman EVER. It’s a shame you’re about to go off the market because every man wants a piece of that.

Reality: Oh, hey—that zit you’ve been fending off for days decided to RSVP for the big day. And your hairdresser apparently decided that the tightly-braided velociraptor look is in, because your coif is giving “Jurassic Park” a run for its money. But that’s okay, you look like a really gorgeous and classy velociraptor.

Your Bridesmaids
Expectation: Your every whim will be catered to by your adoring coterie of best friends and token soon-to-be in-law. You will want for nothing.

Reality: Everyone’s so worried about how their hair/makeup/fugly dress (haha—just kidding! You picked the best dresses ever!) looks that they don’t have as much time for, um, you. At least one of them will annoy the crap out of you, and money’s on the token in-law.

Your Vows
Expectation: Delicate tears will slide down your cheeks as your husband-to-be professes his love in the most poetic, moving speech you’ve ever heard. Your own vows will be equally moving. The officiant will retire on the spot because no one can ever love as deeply as you two.

Reality: You both know you wrote them the night before, after going to the rehearsal dinner and downing a gallon of champagne. But it’s cool—you get that while his notes clearly say “lkjdoi lijli,” he really means “I’ll love you forever.”

The First Kiss
Expectation: Fireworks will shoot out of both of your lips, culminating in a lightshow that rivals the Fourth of July. This kiss will set the stage for the rest of your marriage.

Reality: He goes for tongue; You aim for a grandma-appropriate extended peck. Meeting in the middle ain’t always pretty.

The Photos
Expectation: Kim and Kanye have got nothing on you. You’re going to break Instagram with your wedding photo awesomeness.

Reality: You’ll be forced to do cheeseball poses even your third-grade self would balk at. Peeking around a tree at each other? Wandering off alone in a field of wheat while your new husband stares adoringly from a distance? Have fun with that.

The First Dance
Expectation: You’ve seen the finale of Sleeping Beauty—you’ll float around the dance floor with the grace of a million Auroras gliding on a rainbow-filled cloud.

Reality: This is awkward. What the hell is everyone staring at?! Also, while incredibly sweet and the best husband ever, your man apparently didn’t get the Sleeping Beauty memo. Yep, should have rehearsed this.

The Food
Expectation: You agonized over the menu and sat through multiple tastings to make sure the food is absolutely perfect. Now that you don’t have to worry about fitting in your dress, you’re going to do some serious chowing down.

Reality: Between reception duties and thanking everyone for coming, you’ll have time to scarf down a passed hors d'oeuvre, if you’re lucky.

The Cake Cutting
Expectation: After a little playful banter, you’ll delicately feed each other a slide of heavenly wedding cake, followed by a gentle kiss.

Reality: The man you pledged to love and protect for all of eternity will probably shove cake in your face. Just go with it.

Wedding Night Sex
Expectation: You’ll have multiple orgasms on a rose petal-strewn bed, surrounded by a ring of flickering candles. Afterward, you’ll gently wipe his tears away while he thanks you for giving him a night of sex hotter than he could ever imagine.

Reality: You’ll wind up together in bed naked…but only because your pajama-locating skills went out the window around the time you had your fifth glass of champagne. You have a whole lifetime of hot sex in front of you, but right now, you're freaking wiped.

All gifs courtesy of giphy.com

Thursday, October 30, 2014

4 Myths About Your Metabolism

4 Myths About Your Metabolism

Your misconceptions may be holding you back from true change.

It's a word people love to throw around related to their weight-loss struggles: metabolism. Simply put, metabolism is the way in which your body converts your food consumption into energy, and you should be careful about what you blame (and thank!) your metabolism for. Karen Ansel, M.S., R.D., believes way more people blame their metabolism for their weight struggles than actually should. Here are the myths you might still be holding on to:

Myth #1: It Drops at Age 30
If you’re dreading the milestone birthday because you hear your metabolism will crash into a wall, there is some good news: You have more time. "I don’t know about 30," says Ansel. "I think 40 is more like it. When you get into your forties, you start to lose muscle, and muscle burns more calories than fat.” The even better news is that you can take control of this change by exercising to replace the muscle, especially with resistance training.

MORE: Boost Your Metabolism All Day Long

Myth #2: You Either Have a Good Metabolism, or You Don't
"Everyone thinks they have a slow metabolism," says Ansel. It’s very easy to blame your weight-loss issues on something that seems like it's beyond your control, but Ansel believes that instead of comparing your metabolism to other people’s, you should look at your calorie consumption and your activity level. There is more variation there—and more ability to change your habits for the better.

MORE: How Your Workout Routine Needs to Change If You Decide You Want to Lose Weight

Myth #3: You Can't Change Your Metabolism
Similar to the idea above, you might believe that you were born with a slow metabolism and there is nothing you can do about it. But "if you don’t exercise and you have no muscle, yes, you change your metabolism," says Ansel. Making those healthy lifestyle changes can boost your metabolism. "There are some foods that have a teeny advantage, like those you'd see from caffeine or red pepper," says Ansel, but you can't rely on those alone for any major change.

Myth #4: Super-Skinny People Must Have a Great Metabolism
Everyone knows someone who is naturally thin and can chow down on whatever she wants. When asked about her secret, she usually shrugs and says, "I have an awesome metabolism.” Eh, not so fast, says Ansel. "Super-skinny people likely compensate," says Ansel. "If they eat too much at one meal, they eat less later on. They tend to be in tune with their body’s cues, and I think that's the key with people who seem naturally thinner." Those people may not even be aware that they’re adjusting their eating patterns or that they’re good listeners. But you can still learn from them! Take note of your body's hunger cues, feed it when you notice you need sustenance, and reward it with physical activity. That's how you really make metabolic magic happen.

MORE: 7 Things You Can Do in the Morning to Promote Weight Loss

The Most Amazing Veggie Dishes EVER

The Most Amazing Veggie Dishes EVER

Even better? You can make them at home.

If you've ever been to one of Yotam Ottolenghi's restaurants—or made one of his recipes—then you know: The man is basically a vegetable whisperer. The chef, who's based in the U.K., has an uncanny ability to take normal foods like zucchini and carrots and turn them into culinary masterpieces. The best part? You can use the same techniques he does to whip up plant-based dishes that will take your breath away, thanks to his latest cookbook, Plenty More. The book contains more than 150 delicious vegetable recipes—and we have three of the easiest to make right here.

Note: Each recipe makes enough to serve four people.

Jonathan Lovekin

Zucchini "Baba Ghanoush"

5 large zucchini
1/3 cup goat’s milk yogurt
½ oz Roquefort cheese, coarsely g rated
1 egg, lightly beaten
1 Tbsp unsalted butter
2 ½ Tbsp pine nuts
½ tsp Urfa chile flakes, or a pinch of regular chile flakes
1 tsp lemon juice
1 clove garlic, crushed
½ tsp za’atar, to finish
Salt and black pepper

1. Preheat the broiler. Place the zucchini on a baking sheet lined with parchment paper, and broil for about 45 minutes, turning once or twice during the cooking, until the skin crisps and browns nicely. Remove from the oven, and once cool enough to handle, peel off the zucchini skin, discard it, and set the flesh aside in a colander to drain; you can also scoop out the flesh with a spoon. The zucchini can be served warm or at room temperature.

2. Put the yogurt in a small saucepan with the Roquefort and egg. Heat very gently for about three minutes, stirring often. You want the yogurt to heat through but not quite reach the simmering point. Set aside, and keep warm.

3. Melt the butter in a small sauté pan with the pine nuts over low heat, and cook, stirring often, for three to four minutes, until the nuts turn golden brown. Stir in the chile flakes and lemon juice, and set aside.

4. To serve, put the zucchini in a bowl, and add the garlic, a scant half-teaspoon salt, and a good grind of black pepper. Gently mash everything together with a fork, and then spread the mixture out on a large serving platter. Spoon the warm yogurt sauce on top, followed by a drizzle of the warm chile butter and the pine nuts. Finish with a sprinkle of za’atar, and serve at once.

MORE: The 11 BEST Foods to Eat When You're Stressed Out

Jonathan Lovekin

Slow-Cooked Chickpeas on Toast with Poached Egg

1 rounded cup dried chickpeas, soaked in water overnight with 2 tsp baking soda
1 Tbsp olive oil, plus 1 Tbsp to finish
1 medium onion, coarsely chopped
3 cloves garlic, crushed
1½ tsp tomato paste
¼ tsp cayenne pepper
¼ tsp smoked paprika
2 medium red peppers, diced
1 beefsteak tomato, peeled and coarsely chopped
½ tsp superfine sugar
4 slices sourdough bread, brushed with olive oil and grilled on both sides
4 eggs, freshly poached (see video below for instructions on how to do this)
2 tsp za’atar
Salt and black pepper

1. Drain and rinse the chickpeas, and place them in a large saucepan with plenty of water. Place over high heat, bring to a boil, skim the surface, and boil for five minutes. Drain, and set aside.

2. Place the oil, onion, garlic, tomato paste, cayenne, paprika, red peppers, one teaspoon salt, and some black pepper in a food processor, and blitz to form a paste.

3. Wipe out the chickpea saucepan, return it to the stove over medium heat, and add the paste. Fry for five minutes (there’s enough oil there to allow for this), stirring occasionally, before adding the tomato, sugar, chickpeas, and a scant one cup water. Bring to a low simmer, cover the pan, and cook over very low heat for four hours, stirring from time to time and adding more water when needed to retain a sauce-like consistency. Remove the lid, and cook for a final hour: The sauce needs to thicken without the chickpeas becoming dry.

4. Place a piece of warm grilled bread on each plate, and spoon the chickpeas over the bread. Lay a poached egg on top, followed by a sprinkle of za’atar and a drizzle of oil. Serve at once.

Use for embed where you don't want auto play

MORE: 8 Genius Ways to Use Veggies You Never Would Have Thought Of

Jonathan Lovekin

Honey-Roasted Carrots with Tahini Yogurt

Scant 3 Tbsp tahini paste
2/3 cup Greek yogurt
2 Tbsp lemon juice
1 clove garlic, crushed
Salt
Scant 3 Tbsp honey
2 Tbsp olive oil
1 Tbsp coriander seeds, toasted and lightly crushed
1½ tsp cumin seeds, toasted and lightly crushed
3 sprigs thyme
12 large carrots, peeled and each cut crosswise into two 2½-inch batons
1½ Tbsp cilantro leaves, coarsely chopped
Black pepper

1. Preheat the oven to 425°F

2. Place the first four ingredients (through garlic) in a bowl with a pinch of salt. Whisk together, and set aside.

3. Place the honey, oil, coriander, cumin seeds, and thyme in a large bowl with one teaspoon salt and a good grind of black pepper. Add the carrots, and mix well until coated, then spread them out on a large baking sheet and roast in the oven for 40 minutes, stirring gently once or twice, until cooked through and glazed.

4. Transfer the carrots to a large serving platter or individual plates. Serve warm or at room temperature, with a spoonful of sauce on top, scattered with the cilantro.

MORE: 4 Things Culinary School Teaches You About Healthy Eating

5 Habits People Who Successfully Lose Weight Have in Common

5 Habits People Who Successfully Lose Weight Have in Common

Follow in their footsteps to shed a size.

Ever look at someone who's managed to slim down and wonder: What's her secret? We tapped the experts at MyFitnessPal, an app that lets users track their weight, activity, eating habits, and more, and asked them to dive into the data from their more than 65 million users to find out what separates the people who manage to drop pounds from the rest. Adopt these habits to see your own weight-loss success.

They Seek Social Support
MyFitnessPal members with friends who also use the app drop twice as much weight, on average, as users who don't have a community on the app—and that number only goes up if you have more friends within the app: Users who have 10 or more friends lose, on average, four times as much weight as users who have none. "It's generally shown that people who have community and support groups tend to do better," says Elle Penner, R.D. for MyFitnessPal and author of the healthy-lifestyle blog According to Elle. Research published in the American Journal of Medicine confirms this: People in the study who joined a weight-loss intervention group lost a bigger percentage of their original body weight than those who tried to go it alone.

They Track Their Food Consistently
…And you don't even have to do it for very long to see results: According to MyFitnessPal data, 88 percent of users who log their meals for seven days lose weight. "A lot of times we eat even without even realizing it," says Penner. "[Logging] just kind of brings attention to what we're putting in our body—and it also helps people understand the energy that some foods have." Even if you don't have an app like MyFitnessPal, keeping a food journal can help you drop more pounds than you would otherwise.

MORE: 4 Food Journal Mistakes You Might be Making

They Hold Themselves Accountable
If you want to see the best results from of the two the tips above, combine them: MyFitnessPal users who share their food diaries with just one other user tend to drop two times the weight of users who don’t open up about what they eat. Yes, it may feel a little weird to put your munching habits on display, but it's the best way to keep yourself honest, says Penner. "Knowing someone is going to check on you or that they might look at your diary as a source of inspiration can help keep you on track."

They Stay Motivated to Work Out
Per MyFitnessPal, users who connect their accounts with at least one other fitness or health app—something like Strava or MapMyRun, for example—are nearly twice as likely to lose weight as members who don't. This is probably because the apps help keep them motivated to stay active, says Penner. But you don't have to use an app to get encouragement—you can also try these tips to find your fitness motivation.

They Cook for Themselves
MyFitnessPal doesn't track cooking directly—but it does have an option for users to enter a recipe so they can calculate nutrition info on that recipe and add it to their logs. And on average, users who logged a recipe this year lost nearly 40 percent more weight than users who didn't (and presumably didn't cook as much). They also log almost twice as much exercise as their kitchen-averse counterparts. You know that home-cooked meals are likely to be more nutritious and less calorie-dense than packaged foods or restaurant dishes—but you may not realize what an impact this has on your goals: On days when MyFitnessPal users didn't log a recipe, they were more than six times more likely to exceed their calorie, carb, fat, and sugar goals for the day. And they were more than seven times more likely to go over their daily sodium goals. "I definitely think it's eye-opening," says Penner. "Cooking at home just provides more nutrition overall than eating out, and you can eat a lot more if you cook at home and feel fuller because there's more protein and fiber in those meals."

MORE: 50 Food Tips That Will Change Your Life!

What You Should Know Before You Say That Someone Looks 'Anorexic'

What You Should Know Before You Say That Someone Looks 'Anorexic'

One Runner's World editor's take on thin shaming and what running means to her.

This article was written by Hannah McGoldrick and provided by our partners at Zelle.

I’ve been working in the digital world for a few years now, and as a journalist, I know it’s best to avoid reading the comments section.

Usually my articles don’t garner many comments. But when we launched our new Run Outfit of the Day (#RUNootd) series, I read the comments because I was genuinely curious what people thought.

What I read hurt. Instead of remarking on the actual content of the video, people used the video of me modeling one of my favorite running outfits as a virtual punching bag to release their anger (insecurities?). But the anger wasn't directed at what I was wearing, it was directed at my body.

I had effectively become the target for thin shaming.

"She could use a sandwich."

"We don’t want to see thin models."

"Why doesn’t Runner’s World show real runners with real bodies?"

"This girl looks like she weighs 90 pounds."

"She’s anorexic."

My answers:

"Thank you, but I already ate lunch."

"I’m not a model."

"I’m a real runner, and last time I checked, this is my real body."

"I don’t weigh 90 pounds, and it’s none of your business how much I weigh."

"I’m a recovering anorexic."

I desperately wanted to send these responses back to the Internet bullies who were hounding me but didn’t want to give them the satisfaction because then they win. But since when has calling a woman's body out, very publicly on social media, been okay? Oh, right. It always has been. But never would I have imagined members of the running community to be so terribly mean.

While I typically have a tough skin, it’s been hard to read these comments and not be affected by it. When I started running, I really did use it as my therapy. I was recovered from my eating disorder for about five years by the time I started, but anyone who has suffered from disordered eating knows it never really leaves you. I was a healthy weight when I started running, and I am a healthy weight now. If I wasn’t, my doctor (who knows my complete medical history) would have something to say about it.

I look the way I look because I run. I lift weights. I cycle. I eat healthy. I get a good amount of sleep. I indulge when I want. I drink wine, eat ice cream, and enjoy a good burger.

When I was anorexic, I couldn’t do any of that. I couldn’t run because I got palpitations. I was forced to give up my passion for ballet because the environment didn’t foster my recovery. My muscles were so weak, I could barely lift a five-pound weight. I didn’t eat. I had a very difficult time sleeping, despite being tired all of the time. I never indulged. Burgers gave me panic attacks.

The Internet lynch mob of thin shamers doesn’t know any of this. They see me in a Runner’s World video or on our Instagram account and call me “anorexic” as if it’s nothing. But it’s something to me.

So before you make an off-handed comment about someone on social media, think about the person you’re looking at. Because they are a person. And they don’t deserve whatever comment you choose to make on your lunch break while flipping through Facebook.

—

If you need help in figuring out how to approach someone who may be struggling with an eating disorder, visit the NEDA website.

If you yourself are battling an eating disorder or having thoughts about starvation, bingeing or purging, please call the NEDA helpline. It is anonymous and toll-free, and you can get a lot of information 1(800)-931-2237.

Reminder: The Flu Will Kill More Americans Than Ebola This Year

Reminder: The Flu Will Kill More Americans Than Ebola This Year

Why you should shelve the panic and get your flu shot

It’s easy to freak out about Ebola. The deadly disease has been national news for months now, and its arrival in the United States sent many Americans to new levels of panicking. That said, experts emphasize that it is difficult for the majority of the population to contract Ebola. Unless you or a loved one has visited western Africa recently or you are a healthcare worker treating an Ebola patient, your risk of contracting the virus is incredibly low.

Now, experts are warning the public about another virus that is much more likely to affect you, and one that kills many more people than Ebola: influenza.

MORE: Questions About the Ebola Virus That You’ve Probably Googled This Week

“A lot of people think of the flu as a pretty mild illness, right up until they get it themselves, and then they see how severe it can be,” said infectious disease physician David Cennimo, M.D., assistant professor at Rutgers New Jersey Medical School, in a recent interview with Rutgers Today. “I have treated severe cases where patients have been in intensive care on a ventilator…When you see a severe case, as I have, you get a whole new respect for the illness."

While complications and death from the flu are rare, they're certainly possible, especially in those with compromised immune systems. In the absence of more concrete statistics, the CDC can estimate the average flu-related deaths per year based on data from the 1976-1977 flu season to the 2006-2007 flu season. Based on that data, anywhere from about 3,000 to about 49,000 people die from the flu per year, depending on the season.

From another perspective, the CDC estimates that between five and 20 percent of U.S. residents will get the flu each year, which is way more than the amount of people who will be affected by Ebola.

MORE: Is There a Perfect Time to Get Your Flu Shot?

Of course, the first and most effective thing you can do is get a flu shot. Not only will this be your best defense against the virus, but it will help protect those around you. And don't scoff at it just because you're healthy or you've never gotten the flu or you're terrified of needles—these are all flu shot excuses that just don't hold up.

The bottom line? You should probably spend less time worrying about Ebola and more time on flu prevention—like getting a vaccine, boosting your immune system, and staying healthy. “It’s fascinating to me to see social-media panic and listen to people worried about Ebola who have never had an influenza vaccine, where statistically the thing you will get this year is influenza," says Cennimo in the interview. “You’ll probably do yourself and those around you the most good by getting a flu shot.” So stop tweeting about Ebola, and book it to your pharmacy for that shot!

MORE: 10 Weird Things That Destroy Your Immunity

The Health Symptom You Should Never Ignore

The Health Symptom You Should Never Ignore

Better safe than sorry, right?

Your heart does a lot of work throughout the day—routinely pushing 1.5 gallons of blood through 60,000 miles of blood vessels, for one—so when you feel some minor aches or pains, you might think that it's part of the job description. But if you tend to brush off heart symptoms and assume the problem will solve itself, you might want to rethink your laissez faire attitude, says a new study published in the Canadian Journal of Cardiology. Otherwise you might run into some serious trouble down the line.

The study, which focused on interviews of 31 cardiac patients who had experienced angina (the chest pain that tells you that you are at increased risk of heart attack, cardiac arrest or sudden cardiac death), found that women were 1.5 times more likely then men to wait for symptoms to become more severe and more frequent before seeking medical attention.

What's with the waiting game? Turns out, it had a lot to do with denial. All patients, regardless of gender, went through the same six stages after experiencing chest pain: uncertainty, denial, seeking help from a friend or family member, recognition of the severity of symptoms, seeking medical attention, and finally, acceptance. The main difference between men and women, they found, was that women stayed in the denial period longer and were more likely to wait for friends or family to notice they were unwell, instead of approaching them with the problem.

MORE: Prevent Heart Disease in Women

Even though it is the leading cause of mortality for women, some women still perceive coronary artery disease (CAD) as a "man's disease" and consequently don't recognize their risk, according to study authors quoted in a recent press release. Other research also suggests that women's focus on caregiving roles and responsibility might be at play, making them more concerned with how long they'd be out of commission if something was wrong, rather than seeking out treatment options.

MORE: 5 Big Questions About Your Heart

It is important to note that the women in the study were between the ages of 44 and 84, putting them at higher risk for CAD. That said, age isn't an excuse to dismiss your symptoms entirely; if something is wrong and you wait, there is a large chance you'll have a more severe problem than you would have if you had heeded the angina's warning sign—which will leave you with fewer treatment options. So if you feel pressure, squeezing, burning, or tightness in your chest, it's worth it to get it checked out. It might turn out to be nothing, but if not, you'll be glad you didn't wait.

Plus, check out these 13 heart-healthy habits you should adopt immediately.

MORE: 5 Simple and Easy Ways to Keep Your Heart Healthy