Friday, November 28, 2014

The Fat-Burning Food that Works For Breakfast, Lunch, and Dinner

The Fat-Burning Food that Works For Breakfast, Lunch, and Dinner

Fuel your workweek with this easy and versatile ingredient.

Michele Promaulayko is the former editor-in-chief of Women's Health and author of 20 Pounds Younger.

By now, we've all heard about—and maybe even tried—the exalted quinoa grain. But until I started tapping into the great minds of nutritionists like Keri Glassman, R.D., one of the Life Stylists featured in my upcoming book 20 Pounds Younger, I didn't realize how incredibly versatile this ancient grain is. These days, I even eat it for breakfast! And why not? It's delicious and filling and totally unprocessed.

What's more, it's a great source of protein for when I don't want meat or dairy. It's what they call a "complete protein," one of the few sources in the grain family, because it contains all of the essential amino acids, just like eggs do. And like eggs, I eat it for breakfast, lunch, and dinner. My trick is to make a big batch on Sunday night so I have it on-hand several days in a row. Give it a try. Experiment with add-ins to develop your favorite recipes. To get you started, here are some terrific quinoa recipes—one for each of the main meals. You can even put your holiday leftovers to good use!

BREAKFAST

Sweet and Spicy Quinoa Hash
1/2 cup cooked quinoa
1 tsp coconut oil
Pinch of red pepper flakes
1/2 cup cubed sweet potato
1/3 cup chopped kale
1 clove garlic, minced
Pinch of salt

Warm coconut oil in a skillet over medium heat. Add red pepper flakes and sweet potato, then sauté for about five minutes. Stir in kale, garlic, and salt. Sauté until kale has wilted, about three minutes. Add quinoa, and heat through.

Makes 1 serving. Per serving: 425.5 calories, 10 g fat (5 g sat), 71 g carbohydrates, 3 g sugar, 206 mg sodium, 8.5 g fiber, 14 g protein

In a hurry? I toss a half-cup of cooked quinoa with almond milk and mixed berries when I’m on the go.

MORE: 31 Healthy Breakfasts That Will Promote Weight Loss All Month Long

LUNCH

Quinoa and Salmon Salad
2 Tbsp balsamic vinegar
1 Tbsp honey
1/4 tsp pepper
2 Tbsp olive oil
1 cup cherry tomatoes, halved
1/4 cup raisins
1/4 cup quinoa, warmed
3 cups mixed baby greens or watercress
1 pouch (7.1 ounces) pink salmon, flaked

Whisk together vinegar, honey, and pepper in a large bowl. Whisk in the oil until well blended. Stir in tomatoes, raisins, and quinoa. Place greens or watercress on two plates, and top with quinoa mixture and salmon flakes.

Makes 2 servings. Per serving: 467.5 calories, 20.5 g fat (3 g sat), 89 mg sodium, 44 g carbohydrates, 26 g sugar, 5 g fiber, 30 g protein.

Too much mixing? Try simply adding a half-cup of quinoa to greens and/or mixed veggies with a tablespoon of dressing and four ounces of the protein of your choice. Quinoa adapts well to any flavor combo.

MORE: How to Lose Weigth Without Changing What You Eat

DINNER

Cozy Quinoa Casserole
1 large onion, peeled and diced
1 Tbsp olive oil
6 white mushrooms, thinly sliced
1/2 acorn squash, sliced
2 cloves garlic, peeled and minced
1 lb ground dark turkey meat
1 1/2 tsp poultry seasoning or dried sage
1 tsp sea salt
1/4 tsp ground black pepper
1 1/2 cup low sodium chicken stock
1 cup quinoa
1/4 cup parsley, minced
6 oz reduced-fat Monterey jack cheese, shredded

Preheat the oven to 350°F. In a skillet, sauté onion in olive oil on medium-high heat for two to three minutes. Add mushrooms, squash, and garlic. Cook for another two to three minutes. Add turkey, breaking into small pieces as it browns, about three to four minutes. Season with poultry seasoning, salt, pepper, stock, and quinoa. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes. Transfer ingredients from pan to a 9x9” casserole dish or baking pan. Mix in parsley and three ounces of cheese. Sprinkle remaining cheese on top of the casserole, and bake for 30 to 35 minutes.

Makes 6 servings. Per serving: 354 calories, 17 g fat (6 g sat), 754 mg sodium, 26 g carbohydrates, 2 g sugar, 3 g fiber, 27 g protein.

Cooking for one? Try mixing a half-cup of quinoa with two cups of baby spinach or arugula, eight ounces of grilled chicken, and a quarter-cup roasted red peppers.

Adapted from 20 Pounds Younger (Rodale 2014). Pre-order your copy today to get three free gifts!

MORE: What You Should Eat Before Bed to Lose Weight

How To Make Your Hair Color Last Longer

How To Make Your Hair Color Last Longer

Because touchups, highlights, and dye jobs are expensive enough!

This article was written by Aly Walansky and repurposed with permission from Beauty High.

We regularly spend a good chunk of money to get perfect hair color—and then it fades before we get to enjoy it! The most budget-friendly hair color is the kind we can make last the longest, and there are lots of tricks to stretch the color and stop it from changing so quickly.

Avoid Hot Showers
Hot water doesn't only dry out your skin; it can decrease the life of your hair color, says CHI stylist Shawnee Heltsley. The temperature opens up your cuticle, releasing your precious color—and moisture. "I always tell my clients to shampoo and rinse with room-temp water, towel dry, condition, then rinse with the coldest water you can stand to seal that cuticle shut," says Heltsley. "This will provide longer-lasting color, keeping your locks nice and hydrated while also eliminating split ends."

Swim Smarter
Protect your hair in the sun and chlorine. Use a hair protector with SPF when in the sun, pool, and ocean to keep your color from fading, says Pasquale Caselle, international creative director/master hair colorist for IT&LY Hairfashion, N.A. A product with sunflower oil is great as it also has antioxidants to protect the hair.

Don't Overuse Hot Tools
Staying away from your hot tools the first week after coloring your hair will also help prevent the color from fading, says celebrity colorist Michael Boychuck. Hot tools such as blow dryers and straighteners actually speed up the process of color fading. While these tools are sometimes necessary, it is best to stay away from them the first week or so after you color your hair.

Wait to Wash Your Hair as Long as Possible
The new dry shampoo offerings on the market can be a boon to newly-colored hair because when you wash less, color lasts longer. "I always have my clients not wash their hair after color for as long as they can go—at least 24 to 48 hours," says Los Angeles-based celebrity hairstylist Mitch Stone. When you do have to wash, opt for a gentle sulfate-free shampoo.

Try a Shower Filter
This will remove chemicals, chlorine, and minerals from your shower water, says Caselle. Hard water strips your hair's color and natural oils; these filters minimize color rinsing down the drain.

Prep Your Hair Before Coloring
One to two days before a ‎color service, use a chelating shampoo to remove styling product build-up, says Caselle. You might also want to use a deep-conditioning mask once a week to put hydration back in the hair; this will help keep color from fading after you switch up your hue.

Use a Thermal Protectant
This will protect against heat damage from styling tools. Thermal protectants will help reduce color fade by keeping the integrity of the hair in good condition, says Caselle.

Deep Condition Less
While deep conditioning or at-home masks are a good idea before you color, they can fade a rich brunette or vibrant red, says Meche Salon colorist Kari Hill. The conditioner or mask is designed to get deep in the hair follicle to moisturize. However, when it's rinsed out, it takes the color molecule with it—resulting in the color fading. To avoid this, a good daily conditioner will do the trick (just don't leave it on for a long period of time).

That Time I Went Out With Two Guys in One Night At the Same Bar

That Time I Went Out With Two Guys in One Night At the Same Bar

Spoiler: It was actually super-empowering.

Excuse me for the cliché here, but I'm allowed one Sex & the City reference, right? Remember that time Charlotte had back-to-back dates planned and it all blew up in her face? Well, that kind of happened to me accidentally a few weeks ago—but it wasn't a fiasco; it was kind of awesome.

I made plans on a Saturday night (something I normally don't do, but hey, I was free, and he was cute) to meet up with Casey. He was new to the city from Toronto, and via texting, he seemed normal and rather charming. He left it up to me to choose a place, which I usually prefer not to do. But because he was a NYC newbie, I gave him a break. Until of course, he texted me 10 minutes before our date to say he was just now getting in a cab and would be late.

Thirty minutes later when he was still MIA, I considered getting up and leaving, but I was having a nice banter with the bartender and relented. No joke, twenty minutes later, I finally decided enough was enough and headed out the door. I turned the corner to meet my friend Kristin for a drink, and I ran into Casey. He claimed he had been standing on the corner for the last half hour, unable to find the place (mmmhmm, sure) and he was sorry. I didn’t know how to just bail on him while standing face-to-face, so I led him back to the bar.

When we sat down and I revealed I was a writer, he was amazed. He said he wrote screenplays (and apparently for some movies I would know), in addition to being an investment banker on Wall Street. Then he threw out this gem: "But I write about things that matter. What are you actually contributing? And I don't believe you write more than five pages a day; I'm the only person who does that." Come again?

At that point, I was ready for the check and gave the bartender an eye—but as I excused myself to the bathroom and returned, another champagne cocktail showed up in front of me. The bartender had left the check (thank you for small miracles), and I instantly offered to pay. My date insisted. After chugging the drink down, I told him I needed to stop by the grocery store (yes, a lie), and he said he did, too. Finally, unable to stand one more second around him, I calmly told him that I wanted to go alone. I wish I could say I didn't run as soon as I saw him out of sight, but I did.

I snuck into a doorway to call Kristin again, and she invited me to a party in the neighborhood. I wasn't sure if I was in the party mood, but I felt strange wasting my evening, mood—and my outfit—on just some guy that pissed me off. I already had a date planned with a guy named Stephen on Tuesday, and though I doubted he was free on a Saturday night, I texted him just in case. I tried not to worry about how lame it made me look that I was asking for a last-minute date at 9 p.m., but when he responded 10 minutes later and said he could meet me in 30 minutes, I was oddly excited. And because I couldn't think of anything better before he caught the train, I picked the same bar I was just at.

MORE: 15 Horrible Date Stories That Will Make You Cringe

Stephen was one of those perfectly fine guys, and maybe it was because I was three champagne cocktails in or tired from date one, but I actually liked him. We left the bar and took up real estate on one of the comfy couches in the back, laughing about the same news articles, discussing why we loved NYC and which neighborhood was best, and sharing a same love for truffle mac 'n cheese. He was tall, blonde, and had a big smile, and when I went to order us another round—and appropriately swayed at the bar to Fine Young Cannibals' "She Drives Me Crazy"—he told me he liked my style.

That night, he walked me back to my door and didn't try to come upstairs. And as I crawled into bed, I was oddly really proud of myself for turning around a bad date into a good one. Sure, Stephen could have sucked, too, but he didn't—and while we didn't make it past a second date, it was refreshing to have that instant reminder that there is something better out there. Even if it's not the relationship, almost every really crappy date can be followed with at least someone you can tolerate for a few drinks.

MORE: So I'm Pretty Sure I Was Catfished

If nothing else, going on two dates in one night helped me see just how many guys are out there, and though I know ultimately (hopefully, for the love of all things good) one will be the right one for me, I often get caught up thinking there are no good guys left. So when a date is disappointing, I'm quick to damn all men to the land of impossible and lose sight on the gent that's most definitely in my future.

I’m not sure if I'd recommend double-booking on purpose a la Charlotte, unless you're sure you can swing it (what if the first date is awesome?), but a last-minute set-up after a sucky one might actually do you some good. And if you don't have the luxury of a dating app that finds who is near you, try simply flirting with someone at a nearby bar and seeing what happens.

At the very least, you'll really entertain the bartender. The one who witnessed my back-to-back dates later slipped me a note that said, "You can have two dates here anytime you like, the entertainment is great!" Curtain close.

MORE: 23 Things That Will Probably Happen on Your Next OkCupid Date

Lindsay Tigar is a 26-year-old single writer, editor, and blogger living in New York City. She started her popular dating blog, Confessions of a Love Addict, after one too many terrible dates with tall, emotionally unavailable men (her personal weakness) and is now developing a book about it, represented by the James Fitzgerald Agency. You can find her running along the East River, drinking champagne with her dog Lucy (don’t judge), and constantly tweeting and instagramming. In addition to Dater Diary, Lindsay also writes for AskMen.com, eHarmony, Shape, Engagement 101, and more. E-mail her at lindsay@loveaddictnyc.com.

8 Things Men Think While Going Down on You

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The Food You Should Pack for Lunch Every Day

The Food You Should Pack for Lunch Every Day

You’ll never be starving an hour later again.

This article was written by Catherine Lamb and repurposed with permission from Food52.

Here’s how to stave off lunchtime boredom: Go to the store and buy a dozen eggs. Boil them. Return the eggs to their carton, label them assertively to ward off peckish coworkers, and store them in your office mini-fridge. Voilà: There’s your ticket to dependably satisfying lunches.

Hardboiled eggs are a breeze to cook. They last forever. They’re cheap, versatile, and just plain delicious. Plus, they’ve got enough protein to get you through your 3 p.m. conference call or give you the motivational push you need to finally make it to that hot yoga class you’ve heard so much about.

Here’s how to enjoy hardboiled eggs for lunch every which way.

James Ransom

Boil it Just Right
Go the lazy route: Gently slip your eggs into boiling water and let them go for seven minutes, which will result in a semi-firm, bright-orange yolk with just enough gooey give. Be sure to time your eggs exactly so you don’t end up with a runny middle or a chalky, grey yolk. You could also follow this method, but that requires a little bit more diligence and a larger attention span.

When you bring your eggs into the office, be sure to pack some salt (extra points for the fancy stuff) and freshly ground pepper in a little baggie or container. You might as well start stashing some of both in your office drawer—a sprinkle will bring a little spark to your reheated soups and last night’s leftovers. You can even wrap your eggs and seasoning up together in bundles of parchment so they're ready to eat at a moment's notice.

Plate hardboiled eggs alongside hummus or baba ghanoush and vegetable slices, and you’ve got one of those excellent lunches that feels good, is interactive and snack-y, and can also hang out on your desk for a few hours if the mini-fridge is too packed.

James Ransom

Serve Atop Salads
You can also use your eggs to bolster salads (like this one) or add them to soups. Or make hardboiled eggs the stars of the show, and turn them into an egg salad or potato salad.

Hardboiled eggs are also there to add heft and protein to sandwiches (and save you from the threat of another humdrum ham and cheese.) I like to fan sliced eggs on top of bread with a spread of refried beans or hummus, layer them on a baguette on top of avocado, kale, and Caesar dressing, or tuck them into a Mediterranean-inspired pita sandwich.

If I leave you with one thought, let it be this: When in doubt (or in a crunch for time), hardboil. You’ve got lunch.

The True (And Oddly Fascinating) Story Of Eyebrow Transplants

The True (And Oddly Fascinating) Story Of Eyebrow Transplants

One woman went to a surgeon to "grow out" her brows. Here's what happened.

This article was written Ashley Wilkins and repurposed with permission from Refinery29.

I remember when it all started: I was 10 years old, sitting on my great-grandmother’s lap, eating strawberries covered in sugar. She looked at me with delight and said, "We have the exact same eyebrows!"

Hers were big, white, wiry, and out-of-control. I was mortified at the comparison. The next day, I asked my mom if she could take me to the salon to get them waxed. "Not a chance," she said. So I had to take matters into my own hands: I found our family's only pair of tweezers (in a first-aid kit) and went to town. My eyebrows never grew back.

Fast forward to when I was in college and working for the Lancôme beauty counter in Sarasota, Florida. We brought in professional makeup artists for many of our quarterly training sessions. At one event, a makeup artist singled out my brows as an example of what not to do when creating a custom look—she referred to them as "Ronald McDonald" arches.

Her words stuck with me, but when I tried to grow my brows out, I had very little success. Instead, I became an expert at penciling them in. Once I graduated, though, I wanted a more permanent solution. By then, I felt completely naked without my penciled brows, which made life very difficult. I tried brow-growth serums, Rogaine, hair pills—anything I could think of. Nothing worked. I finally decided that getting a brow transplant was the solution for me.

For my brow transplant surgery, I went to Marc Dauer, M.D., in Los Angeles, who is a true artist. I was going to get around 650 grafts of hair, and it would cost $5,000.

There are two types of eyebrow transplants: Follicular Unit Transplant (FUT) and NeoGrafting. FUT is where they remove a four-inch-wide slice of scalp from the back of your head and then dissect all the hairs to graft in wherever you'd like. This method sounds terrifying and leaves a scar (granted, it's one that is only noticeable if you have a shaved head). NeoGrafting, on the other hand, involves using a machine to suck out the hairs from your scalp without leaving a scar. This sounded much better to me, but it has a lower success rate. So after Dauer calmed my fears of "being scalped," I decided to use the traditional FUT method.

I created a stencil for my ideal eyebrows, just like the kind you can buy at Sephora. When I arrived in L.A. at Dauer's office, we discussed exactly what was going to happen during the procedure. Then he let me draw on my own stencil, which he would use to complete the surgery. (You do have the option to let the doctor do this, but I am way too much of a control freak!)

Click HERE to read what really happens during eyebrow transplants from Refinery29!

Delicious Ways to Mix Jicama and Orange

Delicious Ways to Mix Jicama and Orange

C in the spotlight! Both jicama and oranges are packed with the potent antioxidant vitamin.

Some foods, weirdly enough, just taste better together. Try these four jicama and orange recipes to see for yourself.

Romulo Yanes

Seared Tuna with Orange and Jicama Salsa
4 yellowfin tuna steaks (6 oz each)
1/2 tsp salt
1/2 tsp black pepper
2 tsp olive oil

Salsa
2 oranges
2 cups grated jicama
1/4 cup finely chopped red onion
1/4 cup chopped cilantro
1 Tbsp finely chopped red chili pepper
1 1/2 tsp grated fresh ginger 1 pinch salt

Zest one orange, then segment both over a bowl, reserving any juice. Combine orange segments, juice, and zest with remaining salsa ingredients. Cover and refrigerate for 1 hour. Remove tuna from fridge 10 minutes prior to cooking and season both sides with salt and pepper. Heat oil in a large skillet over high heat. Sear tuna for 2 minutes, flip, then sear 1 to 2 minutes longer. Using tongs, sear the edges. Serve with salsa.

Makes 4 servings. Per serving: 270 cal, 4 g fat (l g sat), 15 g carbs, 7 g sugar, 390 mg sodium, 5 g fiber, 41 g protein

Three More Delicious Recipes
1. Turkey club wrap: In a small bowl, mash 1 avocado with a fork. Peel and segment 1 orange over the bowl, squeezing juice from the membranes, and combine with avocado. Spread each of 4 large lettuce leaves (iceberg, romaine, or red leaf) with 1/4 of the avocado mixture. Top each with 1 oz deli turkey; 1 oz thinly sliced jicama; 1/2 slice cooked bacon, crumbled; 1/2 tomato, halved and sliced; and 1 Tbsp dried cranberries. Roll each leaf like a burrito and cut in the middle, securing each half with a toothpick. Serves 4.

2. Spicy roasted jicama and oranges: Cut 1 pound peeled jicama into logs 2 to 3 inches long and about 1/2 inch thick. Cut 2 oranges into 8 wedges, remove the center pith, then cut the wedges in half crosswise. Toss the jicama and oranges with 2 tsp olive oil and 4 1/2 tsp fajita seasoning mix. Spread on a parchment-lined baking sheet and roast in a preheated 400°F oven for 20 minutes, stirring once about halfway through. Cool slightly before serving. Serves 4.

3. Jicama-orange salad: Peel 1 pound jicama and cut into matchsticks. Thinly slice 4 scallions and 8 radishes and toss with jicama. In a small bowl, whisk together 1/4 cup fresh lime juice, 4 tsp extra-virgin olive oil, and 4 tsp honey. Pour liquid over jicama mixture and toss to coat. Peel and cut 4 oranges into about 6 slices each, dividing among 4 plates. Loosely pile the jicama mixture in the center of the oranges. Serves 4.

How to Bounce Back After a Food Binge

How to Bounce Back After a Food Binge

Too full to move? We can fix that.

This article was written by Maria Hart and repurposed with permission from Greatist.

'Tis the season to overdo it with stuffing, turkey, buttery rolls, and pie. With all the office parties, cookie swaps, and holiday potlucks this time of year, it's especially hard to avoid overeating. But really, stuffing yourself rotten isn't limited to the holidays. Sometimes that late-night frozen pizza somehow becomes a single serving with gut-busting repercussions.

Hey, it happens to the best of us. But the real problem is usually what happens after—in our body and our mind.

Are you filled with regret, dejectedly pondering starting a juice cleanse? Or do you feel the urge to go for broke, double down, and top it all off with a big bowl of froyo? Do you wallow in the damage for hours or even days?

And physically, do you fall into a food coma? Get that feeling like your food has turned to concrete in your abdomen or suffer from hours of nausea and discomfort?

Don't fret. Sometimes reframing the situation and having an action plan is all you need to rebound ASAP.

Think About the Situation Differently
It can be easy to beat yourself up. Things like "no self-control," "lazy," and "gross" can get thrown around. Maybe you run five miles and end up making yourself sick. Or swear off eating for an entire day. It's super-easy to treat your body to all types of abuse post-gorgefest, but here's where taking a step outside yourself is critical.

As the custodian for your body, you’re responsible for its care—just like you’d be responsible for a child that you’re babysitting. Imagine finding this kid knee-deep in candy bar wrappers, halfway into an all-out candy binge. Caught red-handed, this kid looks up at you, terrified, ashamed, awaiting punishment. What do you do? Do you yell insults at the child? March him or her over to the treadmill to run off every last calorie? Of course not. With that in mind, let any name calling and punishment stop. You will treat yourself with the same compassion you would treat this child.

Why is this helpful? In his book The Marshmallow Test, psychologist Walter Mischel, Ph.D., a professor at Columbia, describes how emotional situations like this can stay in a heated place, which could lead to more self-destructive or self-punishing behavior. To counter that, it helps to cool your distress by "self-distancing" and entering into "cognitive reappraisal." In other words, viewing yourself from a distance or as another (like a child) helps engage a cool, rational reaction where you can regroup and rebound.

So what should you do to regroup? We're glad you asked.

Take Action immediately
Let's handle the physical symptoms for bloating and food coma first.

Don't let the weight of your food baby take you down for the count (or straight to the couch). Lying down can give you heartburn and other gastro issues. It can even aggravate respiratory issues for people with asthma.

Do get moving. Light exercise is the best thing you can do to help your body bounce back. Operative word: light. Jogging around the block might not be smart, thanks to the high barf factor, but taking a walk can do a world of good. Not only does it speed up digestion, it'll also even out your blood sugar and clear glucose out of your bloodstream. Another idea is light yoga. Certain twisting poses have been known to assist and alleviate digestive woes.

Don't drink alcohol or coffee. Knocking back a boozy "digestif" drink after a calorie rager is a common practice for many, but they don't actually assist with digestion. In fact, alcohol can pump the breaks on your body's digestive process. Coffee may swing you back up from a food slump with a jolt of caffeine, but it also doesn't do any good for digestion.

Do drink water, seltzer, or teas. It might seem counterintuitive to drink water when your belly is full to bursting, but H2O helps move along digestion. It can also battle sodium and carb bloat, and it’s a preemptive strike against any post-gluttony constipation. You can also try seltzer, which is proven to relieve indigestion. Herbal teas with ginger, peppermint, and fennel have been shown to ease that I'm-so-stuffed feeling. In short, keep these liquids coming.

Click HERE to learn the next step to fighting a food coma from Greatist!

Weight Loss Success Story: How One Woman Shed Over 100 Pounds and Changed Her Life

Weight Loss Success Story: How One Woman Shed Over 100 Pounds and Changed Her Life

Leanna Reiling's small steps made a big difference.

Before: 256 lbs
After: 149 lbs

Leanna Reiling, a 32-year-old project manager from Beaverton, Oregon, rarely ate fresh fruits and veggies as a teen, preferring comfort foods like cheeseburgers and beef stroganoff. As she entered her 20s, her waistline only grew. "It was a downward spiral," she says. After a long day on the job, she'd plop onto the couch with a bowl of cheesy pasta and watch TV until she fell asleep. By age 29, Leanna, at 5'0", weighed over 250 pounds.

The Change
Leanna's mother died at age 47 due to complications from obesity. Leanna was devastated and feared she'd face the same fate if she continued her ways. But it was only after she gave birth to her son in April 2011 that her diet and exercise routine got a real kick-start. As Leanna sat with her infant son watching an episode of Extreme Weight Loss, she cried as she related to the overweight women on the show. She couldn't shake the feeling that she was bound to miss out on important moments in her son's life. "I just looked at him and thought, It's time," she says.

The Lifestyle
Instead of deleting entire food groups, Leanna paid attention to portions and measured what she ate. She also bought an elliptical machine and logged 15 minutes of cardio each day. "I tried strength circuits I found online, too," she says. "I fell in love with kettlebells!" It took her about a year to shed 50 pounds, but once she got under the 200-pound mark, there was no going back. Leanna hit the kitchen to whip up breakfast smoothies and healthy salad dressings. She starting walking and then—slowly—running outside. "You could hardly call it a run back then," she says. By January 2013, she'd lost another 25 pounds. She upped her speed and distance each week and soon found herself cruising through sub-eight-minute miles. When her weight loss plateaued, she changed up her routine with calorie-torching hot yoga or a cycling class. By July 2013, Leanna's total pounds lost hit the triple digits.

The Reward
"I celebrated losing 100 pounds with designer jeans—in a size 4!" says Leanna. She loves her new body, but what she loves even more is challenging it in races—to date, Leanna has run more than 20. "It's such an amazing release," she says. Now she likes to run up tough hills while pushing her son in a stroller. "I did all of this for me and my son," she says.

Leanna's Tips
See it. "I update a vision board every month with motivational quotes and pictures from magazines [including this very page!]. It helps me stay focused on my dreams."
Know your shape. "I'll always be heavier on the bottom. I just do more squats and lunges so it's shaped nicely."
Read before you eat. "Sometimes I reach for a convenience-store muffin, but then I look at the calorie count, and it deters me from doing something I'd regret later."

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Thursday, November 27, 2014

11 Foods That Crush Cravings

11 Foods That Crush Cravings

Squash your appetite before it gets out of control.

This article was adapted from The HD Diet and provided by our partners at Rodale News.

A food is considered hydrophilic if it fills up with water and, in turn, fills you up, satisfying your appetite. The term originated from the Greek words for water (hydro) and friendship (philia).

If losing weight is a goal for you, then you want to make sure you get some soluble fiber in your diet, too. Hydrophilic fibers dissolve and form a gel in the intestines. The gel helps steady blood sugar, which in turn stops food cravings and makes us feel full longer. Being well hydrated also aids digestion. Eat these foods the next time you feel the urge to hit the vending machine.

Chia Seeds
Chia seeds can absorb up to 12 times their weight in water, which means they are filling. Because they are flavorless, they can bulk up your favorite snacks and meals without compromising taste! The seeds also help maintain electrolytes to encourage hydration and the efficient absorption of nutrients. The chia seed is rich in omega-3's, antioxidants, fiber, iron, magnesium, and calcium, too.

Okra
This vegetable is high in fiber and low in calories—one cup of cooked okra is only 36 calories. Many people shy away from okra because of its slimy consistency, but you can alleviate the goo factor by adding it to soups and stir-fries. And okra is high in vitamins C, A, and B6, as well as folate, calcium, iron, potassium, and magnesium.

MORE: The Top Meat Replacements

Oatmeal
This is a breakfast favorite because it is so satisfying. Oatmeal has six grams of protein per serving and contains phosphorous, potassium, selenium, manganese, and iron. Oats also protect your cardiovascular system: A 15-year study published in the American Journal of Lifestyle Medicine found that oatmeal lowers cholesterol and reduces the risk of heart disease. Just make sure your oatmeal doesn't contain mercury.

Barley
This grain—which is also highly water absorbent—has a delicious, nutty flavor and a pasta-like texture. Try adding it to salads, soups, and side dishes. It is sold in three forms: hulled, pearled, and pot. We recommend the pot barley—it retains its nutritive punch and is the easiest to work with. Try this chicken-barley recipe to get started.

Pears
Fruits containing pectin—such as apples and pears—absorb tons of water. They help with digestion, lower cholesterol, and regulate the body's absorption of sugar. Eat the pear's skin—it contains the antioxidant quercetin.

MORE: 5 Freaky Stats About Added Sugar

Brussels Sprouts
Brussels sprouts have enough hydrophilic fiber to keep you full for hours. It is also a food recommended by the American Cancer Society because it contains chemicals that can stimulate enzymes in the body that detoxify carcinogens. Brussels sprouts can be steamed, sautéed, or roasted, but don't overcook them—they'll lose their nutritional value and flavor.

MORE: Control Your Cravings by Building a Healthier Gut

Kidney Beans
All beans are highly hydrophilic foods. They also decrease the risk of coronary disease. We prefer kidney beans because they are great in chili and thick soups. Use the beans instead of meat or tuna fish for the protein in a salad. Here are five more reasons to eat beans.

Oranges
Oranges are an excellent source of vitamin C. Instead of peeling and disposing of the pith—the white layer beneath the orange skin—eat it. It too contains pectin and vitamin C. Oranges are also wonderful sources of vitamin A, B-complex vitamins, potassium, and calcium. When you're choosing fruit, be sure to avoid the produce on this dirty dozen list.

Agar
Agar is a gelling agent made from seaweed. Widely used in Southeast Asia, agar consists mostly of hydrophilic fibers that reabsorb glucose in the stomach, quickly pass through the digestive system, and then inhibit the body from retaining and storing excess fat. You can make delicious pudding using agar. It's easy to prepare and less than 50 calories per serving (the agar itself is calorie free).

Nori
Nori—dried seaweed—is used to wrap sushi. Nori is around 35 percent fiber, most of which is hydrophilic. It's sold in thin, flat sheets at health food stores or online.

Chickpeas
High in fiber, chickpeas will keep you full for hours. For a snack, try grabbing some crudité and making a homemade chickpea spread made with roasted chickpeas.

MORE: 14 Foods You Should Never Eat

What's the Most Badass Exercise You Can Do?

What's the Most Badass Exercise You Can Do?

Performing reps of this metabolism-revving move can be just as hard as an all-out sprint.

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

Burpees make everything burn: your muscles, your lungs, and most importantly, a ton of calories. The exercise—which entails going from pushup position to a jump and back to a pushup position again—is so tough that performing about 10 fast-paced reps is just as effective at revving your metabolism as a 30-second all-out sprint, according to a recent study published by the American College of Sports Medicine.

In the study, researchers enlisted ROTC cadets for something called the Wingate Anaerobic Power Test: a 30-second sprint with four minutes of rest in between for four rounds. Some cadets performed 30 seconds of sprinting on a stationary bike while the others did 30 seconds of burpees as quickly as possible. The result: Both high-intensity exercises resulted in serious metabolic and cardiovascular spikes.

But here’s the difference: "Pedaling on a stationary bike is a relatively simple motor pattern, whereas the burpee involves some degree of agility, balance, coordination, and total-body strength” thanks to the exercise’s multiple steps, says lead researcher Nicholas H. Gist, Ph.D., deputy director of the department of physical education at the U.S. Military Academy.

And since the burpee is a total-body exercise, you feel the muscle-building benefits from head to toe, instead of just in your legs and lungs.

Watch Hamsters Eat a Tiny Thanksgiving Feast

Watch Hamsters Eat a Tiny Thanksgiving Feast

So. Freaking. Cute.

Happy Thanksgiving! There are a lot of things to be thankful for today, like friends, family, and good health. But we’re also grateful to have found an adorable video from the YouTube channel HelloDenizen that shows a hamster family sitting down to a tiny table to at a miniature Thanksgiving meal.

It’s too cute not to share, so enjoy:

The little hands grabbing the so-small pieces of pie get us every time! And in case you’re wondering, the makers of the video say they consulted with professional animal trainers to ensure that all of the food used was hamster-safe. We hope you enjoy your meal as much as these guys seem to have enjoyed theirs!

Are Your Makeup Habits Making You Look Old?

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Wednesday, November 26, 2014

6 Natural Cramp Cures That Actually Work

6 Natural Cramp Cures That Actually Work

Instead of scrounging for pain meds, try these.

No disrespect to OTC anti-inflammatory pain meds, but they’re not the only way to go when it comes to easing the agony of menstrual cramps. Sure, they generally have a track record of working well with few side effects. But sometimes they can be harsh on your stomach, and most people don't love the idea of popping back-to-back doses for several days every month. So if you're looking for a more natural approach, try these tactics the next time the red tide hits:

1. Take a Hot Bath or Shower
If period pain isn't a reason to draw yourself a steamy, sudsy bath or take a window-fogging long shower, then we don't know what is. "Heat brings blood flow to your pelvic area, and that helps relax the muscles causing cramps in the first place," explains Alyssa Dweck, M.D., ob-gyn in Westchester, New York and coauthor of V Is for Vagina.

2. Stick On a Heat Wrap
Since you probably can't stay in the bathtub all day, Dweck suggests using one of these adhesive heat pads that fit under your tights or jeans to provide constant uterine muscle-soothing relief for up to eight hours. It's a brilliant update from those old electric heating pads you probably relied on in junior high.

MORE: 7 Weird Things You Might Be Able to Blame On PMS

3. Break a Sweat
A decent sweat session cranks up production of mood-boosting endorphins, which can actually help block cramp pain, says Dweck. Exercise fights period pain in the moment, but it can also reduce the intensity of your cramps or even prevent them in the first place. "Consider ramping up your workouts the week before your period is supposed to start," says Dweck. "Women who exercise regularly often note improvement in cramps."

4. Have an Orgasm
Seriously, there's something to this. "An orgasm really does relieve cramps for some women," says Dweck. It's not exactly clear how it works, but why not find out if you're in this lucky club by grabbing your guy (this period-sex primer explains how to get it on without ruining your sheets) or your vibrator for a solo session.

MORE: 10 Ways to Ease PMS and Period Pain

5. Sip Ginger or Cinnamon Tea
Consuming any warm liquid can reduce cramp agony a little bit, but the secret here is the spice, says Dweck. Ginger has a long history as a natural pain-fighter, and cinnamon is considered an anti-inflammatory that helps reduce the uterine spasms that cause cramps. Here's more crucial info for what to sip and eat while on your period.

6. Do This Style of Yoga
A study out earlier this year found that a certain type of yoga called Yoga Nidra can relieve menstrual pain and even help with other period issues, like a very heavy flow. Yoga Nidra is a style that focuses on deep relaxation and involves guided meditation. The study found that this deep relaxation state was linked to a drop in hormones that play a key role in menstruation.

MORE: 8 Major Period Problems—Solved!

How 10 Women Successfully Lost Weight During the Holidays

How 10 Women Successfully Lost Weight During the Holidays

Yep, you read that right.

With all the temptations the holidays have to offer, you might think that you'll have enough trouble maintaining your weight, let alone shedding a few pounds before the New Year. But shrinking during the period from Thanksgiving to Christmas is possible—just check out these tips from real women who were able to enjoy festive food and holiday parties and drop weight:

@WomensHealthMag recovery is key! I commit to fitting in workouts and clean eating on the days that I'm not "celebrating."

— Ali Maffucci (@Inspiralized) November 24, 2014

@WomensHealthMag Volunteer to take care of all snow shovelling/dog walking etc. Eat whatever on Xmas but get back on the wagon the next day

— Sylvie Tremblay (@sylvieltremblay) November 24, 2014

@WomensHealthMag eat all the goodies of the season, but in the right quantities. Snack & strategically walk away to focus on other things.

— Julie (@juliegiga) November 24, 2014

@WomensHealthMag I have dessert only on weekends... that has helped the holiday temptations!

— myactiveparents.com (@myactiveparents) November 24, 2014

@WomensHealthMag Always eat healthy up until my big, cheat meal - which is the holiday meal in this case - then back on track after that!

— Shauna Carpenter (@shaunareinhold) November 24, 2014

@WomensHealthMag 1. Get outdoors as much as possible 2. Allow/limit yourself to one treat a day 3. Keep to the one plate rule

— Jemma Young (@jem_002) November 25, 2014

@WomensHealthMag I signed up for a Black Friday gym membership. Made it my goal to loose weight during the holidays & did!

— Carla Hashley (@CarlaAH) November 25, 2014

@WomensHealthMag a few xmas' ago,I stayed ,just around the corner from the hotel gym.exercised every oppurtunity and ate raw broccolli.

— courtney fuller (@courtneyjaune) November 24, 2014

@WomensHealthMag Focusing on time with friends & family rather than food helps us stick to our healthy eating habits during the holidays

— Another Root (@AnotherRoot) November 25, 2014

@WomensHealthMag #planking with my kids in AM & PM during the holidays motivates me to stay strong in food choices! pic.twitter.com/kjwUMGCViW

— Jala Wharton (@fitnessmodelmom) November 25, 2014

The Hand Washing Mistake You May Be Making

The Hand Washing Mistake You May Be Making

Green Living

The Hand Washing Mistake You May Be Making

Getty Im ages

Hand dryers are blowing a lot more than just hot air—they’re spreading germs, according to a new study published in the Journal of Hospital Infection.

Over six weeks, researchers coated participant’s hands with the innocuous bacteria Lactobacilli (benign bacteria usually found in your gut that converts lactose and certain sugars into lactic acid) to simulate hands that weren’t properly washed. The study then tested the air around warm-air dryers, jet-air dryers and paper towel dispensers. The air around the jet-air dryers ranked the worst, with the high-powered machines creating a turbine of bacteria—levels were 27 times higher than those around paper towel dispensers and 4.5 times higher than warm-air dryers. The germs were also detected in the air up to 15 minutes after use near the hand dryers.

When it comes to the dilemma between hand dryers versus paper towels, we won’t leave you out to dry. Here’s a list of tips to keep you healthy (and eco!).

1. Wash your hands the right way.

“There’s germs in the air in the bathroom—you can’t avoid that,” said Dr. Donald Levy, medical director of the Osher Clinical Center for Integrative Medicine at Brigham and Women’s Hospital in Boston and assistant clinical professor of medicine at Harvard Medical School. “But you can control keeping high concentrations of bacteria off your hands. And old-fashioned hand washing is the best thing you can do.” But you have to do more than just swipe your fingers under water. “Use a decent amount of soap and sing Happy Birthday be fore stopping,” Levy said. Also, use warm water, said Eva Pendleton, manager of integrative health at NYU Langone Medical Center. Hot water can cause chapping and cracking of the skin—an open gateways for germs.

2. Skip the sink.

If you’re hands aren’t visibly dirty, our experts said you can bypass the whole hand washing process and use hand sanitizer instead. “If you choose one that contains at least 60 percent alcohol, it will kill off microbes very effectively,” said Renée Loux, eco-advisor and author of Easy Green Living. “Just be sure to coat your hands evenly and allow it to dry completely.”

3. BYO paper towel.

Does tossing a paper towel into the trash make your inner green girl cringe? Consider bringing your own cloth towel, suggested Loux. It’s as ea sy to stash in your purse as a tube of lipstick. Let it air dry in between uses and wash it weekly with the rest of your towels.

4. Lather on some lotion.

After you wash your hands and dry them off, consider coating them in a hand moisturizer that contains an essential oil like tea tree, lavender, rosemary or peppermint. “These oils have anti-viral, anti-fungal and anti-microbial properties, so when applied after hand washing it can only help,” Pendleton said.

5. Build up your resistance to infection.

A feisty immune system is an integral piece in keeping you in tip-top shape (especially when confronted with gales of germs blowing around in the bathroom!). Levy recommended a variety of natural methods to give your body a boost: cod liver oil, Vitamin D, probiotics, green tea extract, black elderberry extract and quercetin. Talk t o your physician about the amount and frequency in which you should take any of the supplements.

Get fall and winter skincare secrets.

11 Dates Every Woman Should Go On At Least Once

11 Dates Every Woman Should Go On At Least Once

And in some cases, maybe even a few more times

There are dates that you’ll remember forever, and there are some you definitely want to forget. Whether you're on your first date with someone or your 50th, there are some encounters that every woman should experience at least once. Hey, even the not-so-great ones can make you appreciate the good ones more (and hopefully make for some pretty memorable stories).

1. The One You Hope Will End ASAP
Ugh, where to begin with this one. He was late, he forgot his wallet, and he forgot your name multiple times. After an hour that felt like an eternity, you managed to politely excuse yourself and make a mad dash home.

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2. The One Where You Accidentally Get Drunk
You were a little nervous (and he’s so freaking hot), so you might have overestimated your tolerance. Those glasses of wine before the food came hit you a little hard, and by the time you left for the concert he got tickets for, you were actually kind of drunk. Whoops! Oh, well, at least he thought it was cute!

3. The Amusement Park Date
You thought that an amusement park date might be a little juvenile since you were way past 16, but, boy, were you wrong. What could be a better match for that first-date-high than soaring 20 stories in the air on a rollercoaster? Being stuck on the ridiculously slow Ferris wheel made for some good make-out time, too, and it was pretty hard not to find it totally cute when he won you that stuffed animal at the ring toss. Come to think of it, more dates should be like this!

4. The Double Date with the Couple You Love
After a few dates with a new guy that went well, you decided to introduce him to your BFF and her BF on a double date. They were awesome to be around as a couple, and it made you all the more into your dude seeing him get along with her man over beers and bowling. It was also a good way to get their opinion on him in a laid-back atmosphere, and you might have just spawned a new double dynamic duo in the process.

5. The Double Date with the Couple You Would Rather Not Go On a Double Date With
They might be nice people separately, but together, this couple is a double-date terror. First, they argued about what restaurant you should all go to. Then, they did a complete 180 and spent the next few hours engaged in some cringe-worthy PDA while you tried to maintain polite conversation and eat your meal. Finally, they finished the night with some judge-y comments about you and your date. The only saving grace is that now you know exactly who you won’t be modeling your relationship after.

6. The One Where You Realize He's Perfect…for Your Best Friend
He’s totally sweet, cute, and charming—and totally not right for you. Funnily enough, he does actually remind you of someone—your friend since the fifth grade. What started as a setup turns out to be a matchmaking session. She’s gonna owe you for this one!

7. The Date Where You Were Set Up
Setups are a major dating rite of passage, whether you go on one with your friend’s cousin or your coworker’s brother’s best friend. The night may have started out awkwardly because the stakes were high, but you decided to go for it anyway and enjoy the ride. It was kind of exciting knowing nothing about each other apart from what your mutual acquaintance had told you. In the end, setups are kind of like the original Internet dating, right?

8. The Date Where You Pretend You Don’t Know Each Other Even Though You’ve Been Together For Years
It's great to spice up an LTR with a romantic first date. You asked him to meet you at a place you’d never been, and you arrived totally dressed to kill. The only catch is you had to spend the whole night acting as if you’d just met. Pretty genius, right? You probably saw him in a whole new light, and if you played your cards right, you might just have gotten at the end of the night.

MORE: 12 Daily Habits of Super-Happy Couples

9. The One Where You Spend the Entire Time in Bed Together
It was supposed to be a chic night out at the hottest club downtown, but you couldn’t keep your hands off each other and barely had time to finish a conversation before you rushed back to your place. Hey, a little horizontal dancing beats a crowded venue with overpriced drinks any day.

MORE: Where Men Draw the Line with PDA

10. The Date Where You Don’t Make Plans and Just See Where the Night Takes You
An elaborately planned date can be fun sometimes, but throwing caution to the wind and playing it by ear can be even more thrilling. You could end up walking through the historic section of town eating ice cream together at midnight or watching the sunrise on your roof or discovering a new club you had no idea was on your street. Spontaneity is always sexy.

11. The Date Where You’re Sure It’s Not Going to Work with the Guy, But Everyone Is Telling You To Give It A Try Anyway
Your friends had been pushing for you to go out with this guy for ages, so you finally gave in, even though he’s your polar opposite. You aren’t into sports, and he’s a sports writer. You have two cats and a dog, and he’s allergic. It was clear this could never work—but you met up with him anyway, just to satisfy your friends. It may have been doomed from the start, but you actually found him charming and funny. Uh oh…

MORE: How You Can Get a Date TONIGHT

12 Hilariously True Thoughts Everyone Has During Thanksgiving

12 Hilariously True Thoughts Everyone Has During Thanksgiving

From the second you walk in the door until you finally roll out of it.

Food and family are quite the combo. And on Thanksgiving, they yield everything from delight and drool to regret and mind-numbing frustration. Case in point: These thoughts that everyone has during the big day. So this Thursday, give thanks for the simple fact that you are not alone.

1. This Is Going to Be Epic
There is so much food coming your way. And you're ready for it.

2. Carving a Turkey is Hard
Stop fighting it, and get on my plate!

3. Seriously, I'm at the Kids' Table?
As your knees become firmly wedged between your breasts.

4. Hello, Great Aunt I Don’t Remember
Yes, I'm sure I was much shorter the last time you saw me.

5. What's In Canned Cranberry Sauce?
And why does it taste so good? It's gross.

6. Is There Wine?
Pass it here.

7. Just One More Slice of Pie
It would be rude to refuse seconds, after all.

8. Why Did I Do This to Myself?
The post-dinner-stuffed discomfort is real. Every single year.

9. Are All Families Really This Crazy?
For humanity's sake, I hope not.

10. Would It Be Totally Rude If I Went Into the Bedroom to Sleep This Off?
Everyone is so enthralled in their desserts, they might not even notice.

11. It Really Sucks for NFL Players That They Have to Work Today
But if they didn't, what would we watch after the meal?

12. I Should Really Do a Turkey Trot Next Year
This day hits me harder and harder every year.

Those Bruises You Have the Morning After a Steamy Night in Bedâ€”Explained

Those Bruises You Have the Morning After a Steamy Night in Bedâ€"Explained

No, you're not the only person who's noticed a sex injury after the fact.

Have you ever woken up the day after a particularly steamy romp of a night, only to notice you've got a bruise, hickey, or kink in your neck that you have no recollection of? You're not alone, you sex kitten, you. A new survey by the online dating site Meetville.com found that 40 percent of people who’ve had a sex injury didn't realize it until the morning after.

What exactly is going on here? During sex, your levels of dopamine rise, says Suzanne Gilberg-Lenz, M.D., an OB-GYN in Beverly Hills. "Dopamine is an excitatory and arousing hormone that can block some pain—as can endorphins." In other words: The chemicals making you feel crazy-good are also keeping you from noticing pain that would otherwise have you wincing.

MORE: The Best Sex Positions Ever

"You can enjoy sex and not feel that developing back strain or hip flexor pull or rug burn," says Gilberg-Lenz, who says that increased blood flow and flexibility may contribute to some injuries, the same way doing a tough workout can leave you sore and stiff the next day.

MORE: 11 Must-Know Oral Sex Tips from Real Women

Granted, there can be other factors at play, too. "If you are altered, thanks to alcohol or drugs, you definitely are at risk because your judgment isn't intact and you aren't attending to lots of things," says Gilberg-Lenz.

Obviously, if you're experiencing something more serious than the occasional sore thighs or love-bite mark, you should see a professional. "If you bleed during or after sex, see your doc," says Gilberg-Lenz; it could be the sign of something serious.

When it comes to avoiding less-serious injuries, it's really just a matter of being aware, says Gilberg-Lenz. "It's pretty hard to not be in the moment when you are having sex, but paying some attention to your environment can go along way to enhance safety and decrease injury," she says. And if a certain position or location seems too dangerous to try, don't be afraid to suggest a less-hazardous alternative.

"That lovely delicate shaker chair?" says Gillberg-Lenz. "Maybe try the super sturdy chaise instead."

MORE: Have Better Sex With These Moves

8 Surprising Ways You're Slowing Your Metabolism

8 Surprising Ways You're Slowing Your Metabolism

Fire up your natural calorie burn ASAP.

This article was written by Paige Greenfield and provided by our partners at Prevention.

Yeah, yeah, yeah, you've heard it all before—all you need to speed up your metabolism is to build more muscle, drink lots of ice water, and try to spend less time sitting, right? But there are actually a ton of other factors to consider, and you might be messing with your metabolism without even realizing it. Read on to learn what you're doing wrong—and how to fix it.

You Ditched Dairy
Muscle is essential for keeping your metabolism humming, and women who consumed three to seven servings of dairy per day lost more fat and gained more muscle mass than women who downed less, according to research from McMaster University. Check out these 10 portable protein-packed snacks for ideas.

You Crank Up the Heat
To fry fat, dial down the thermostat. Participants who slept in bedrooms cooled to 66°F for a month doubled the amount of brown adipose tissue—a type of fat that burns rather than stores calories, researchers at the National Institutes of Health found. "Brown fat becomes more active in cooler temperatures to help keep us warm," says Aaron Cypess, M.D., an endocrinologist at the National Institutes of Health. So the more active your brown fat, the more calories you'll burn throughout the day. While it's too early to say how long you need to spend in the cold to reap the calorie-burning rewards, turning down your heat, sleeping in cooler temps, and spending time outdoors (Cypess forgoes a coat when it's 55°F and over) may make a difference.

You Cut Carb Completely
True, study after study shows that for weight loss, a low-carb diet trumps a low-fat one. But that doesn't mean you should eliminate carbs completely, especially if you exercise regularly. "During exercise, your muscles demand glycogen from carbohydrate stores in your body," says Precision Nutrition coach Brian St. Pierre, R.D. "If you don't consume enough carbohydrates, your glycogen levels will be too low and you won't have the energy to exercise as intensely." As a result, you'll burn fewer calories during your workout as well as post-exercise since your body won't require as much energy to recover. His advice: Consume a serving of carbs (about the size of one cupped palm) such as oatmeal, brown rice, or sweet potato at each meal.

MORE: 18 Metabolism-Boosting Foods

You Rush Through a Strength-Training Workout
Bicep curls, bench presses, and deadlifts are great ways to build muscle. But speeding through the reps causes you to miss out on the major metabolism-boosting benefits that come from the eccentric—or lowering—aspects of these movements. Eccentric movements are more muscularly damaging, so they require more effort from your body to repair and recover compared to concentric or lifting motions, says St. Pierre. That equals more calories burned. Researchers in Greece found that women who performed one weekly strength workout that focused on eccentric movement increased their resting energy expenditure and fat burning by five and nine percent, respectively, after just eight weeks.

You Snack Wrong
Instead of reaching for low-calorie eats like rice cakes, welcome nuts back to snack time. Research suggests that polyunsaturated fatty acids—especially in walnuts—may enhance the activity of certain genes that control fat burning, so you torch more calories throughout the day, according to a review in The American Journal of Clinical Nutrition. Aim for about one to 1.5 ounces (a small handful) of walnuts per day. And steer clear of these 15 terrible snacks for weight loss.

You Go Easy While Exercising
There's a reason it seems like you've been hearing about high-intensity interval training (HIIT) for years now—it works! When women performed a 20-minute HIIT workout three times per week, they shed nearly six pounds more than those who exercised for 40 minutes, three times a week at a steady pace, Australian researchers found. "Interval training also results in greater post-exercise oxygen consumption than exercising at a sustained pace, which means you continue burning calories for a period of time afterward," says St. Pierre.

MORE: The Ultimate Metabolism-Boosting Workout For A Flat Belly

You Sprinkle Sea Salt in Food
Sea salt is a tastier option than plain old table salt, but it lacks iodine—a key element that gives your thyroid gland (which controls your metabolism) its mojo. Without adequate iodine, your thyroid is unable to produce thyroid hormones and your metabolism can take a major nosedive, says St. Pierre. Reach for iodized salt instead. Each quarter-teaspoon provides nearly 50 percent of your recommended dose of iodine. In addition, regularly put iodine-rich eats such as seaweed, cod, shrimp, and eggs on the menu.

You Skip Your Morning Workout
Daylight is essential for your metabolic health, so step outside for a jog or walk first thing in the a.m. In fact, people who soak up the most sunlight early in the day have a lower body mass index compared to those who are out in the sun later in the day. Northwestern University researchers speculate that early-morning sunlight may help regulate your circadian rhythm, which controls countless functions in your body, including how well you sleep, how much food you consume, and how much energy you burn—all essential components of a healthy metabolic rate.

MORE: 13 Metabolism-Boosting Foods You Should Always Keep On Hand

About Health

Friday, November 28, 2014

The Fat-Burning Food that Works For Breakfast, Lunch, and Dinner

How To Make Your Hair Color Last Longer

That Time I Went Out With Two Guys in One Night At the Same Bar

8 Things Men Think While Going Down on You

The Food You Should Pack for Lunch Every Day

The True (And Oddly Fascinating) Story Of Eyebrow Transplants

Delicious Ways to Mix Jicama and Orange

How to Bounce Back After a Food Binge

Weight Loss Success Story: How One Woman Shed Over 100 Pounds and Changed Her Life

TestoZyte Reviews - Is It A Scam Like Penatropin & Zyatropin!!!

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Thursday, November 27, 2014

11 Foods That Crush Cravings

What's the Most Badass Exercise You Can Do?

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