মঙ্গলবার, ২৮ জুলাই, ২০১৫
Yale study identifies ‘major player’ in skin cancer genes
শনিবার, ২৫ জুলাই, ২০১৫
Make Exercise a Habit
We all know that regular exercise is good for us, but actually putting that knowledge into practice isn’t always easy. While we may take out expensive gym memberships, splash the cash on new running gear and high-tech kit in a bid to feel healthier and slimmer, staying committed for the long haul is another thing. No matter how serious we are about achieving our goals or how good our intentions, our get-fit resolutions can often slip off our to-do-list.
Need some motivation to recharge your get-up-and-go? Health and wellness coach Joanne Henson dedicates her new book to doing just that. What’s Your Excuse For Not Getting Fit? (£4.99, amazon.co.uk) provides easy-to-follow advice and smart tips to stick with exercise long enough to see some pretty awesome results. ‘I wrote the book to help people take a fresh look at their own self-sabotaging behaviours and limiting beliefs, and to motivate them to change their mindsets, and move forward,’ she explains. Here she shares the top reasons for skipping that all-important workout and her simple solutions to stay on track.
Excuse 1: I don’t have time to exercise
Workouts don’t necessarily have to be lengthy or laborious if you’re looking to lose weight or get healthier. A short, sharp sweat sesh will see you bid farewell to hundreds of calories while targeting a whole range of different muscle groups. ‘Three to four times per week is ideal – this still leaves another three to four days a week when you don’t have to exercise. High-intensity interval training sessions could be as short as 10 minutes, and the best way to ensure that it gets done is to prioritise and diarise. And if you think you don’t have time, try keeping a log of how you spend your time and re-evaluate what’s important,’ says Joanne.
Excuse 2: I live too far away from the gym
Brrrr! When it’s freezing cold and chucking it down outside you’d probably prefer a date with your duvet over dragging yourself all the way to the gym – especially if it involves an epic commute. We get it. Even those of us with the loftiest intentions can falter when inconvenience prevails over our fitness plans. ‘There’s no point in joining a flash new gym if it’s a 15-minute drive away, which you might not fancy after a long day at work. Much better to join the more basic gym at the end of your road. Then you’ve only got to find time for the workout, not the workout and a journey,’ says Joanne. Gym still not near enough? Try out a range of fitness DVDs and apps that fit easily into your lifestyle.
Excuse 3: I’ve lost my fitness mojo
Having motivational dips every so often is normal, and if that means you miss a few sessions, so be it – but don’t let that derail you getting back on track. ‘If you do skip a few workouts, remember that the longer you leave it the harder it’s going to feel when you go back. And consider how far you’ve already come – do you really want to waste the effort you’ve already put in? Capitalise on the progress you’ve made so far and stick with it,’ advises Joanne.
Excuse 4: I find exercise boring
Exercise doesn’t have to be difficult and unpleasant. Ease yourself into it and up the ante when you’re ready. ‘Find something you enjoy. This is an obvious one, but so many people treat exercise as a form of punishment, as something to be endured not enjoyed. But there are dozens of different forms of exercise which you might find more fun, from dancing to rock climbing,’ says Joanne. And if you get bored of your routine, switch things up a notch by trying new classes, working out different body parts and varying the intensity of your workout.
Excuse 5: I’m not seeing results
Let’s be realistic; you won’t see results overnight, but the more dedicated you become, the faster you’ll see improvements in your overall fitness /and/ your figure. ‘Be patient, give it some time, and remember that exercise has long-term, ongoing health benefits beyond body shape,’ says Joanne. Try keeping a workout journal so you can chart your progress, writing down small achievements after every session, whether it’s going for two minutes longer on the treadmill or reaching your PB in press-ups.
Achieve your best-ever results
Try Joanne’s shortcuts to help you stay on track.
1 Make exercise a priority
If you treat exercise as an afterthought, and put it at the bottom of your list after checking Facebook, drinks after work and binge-watching a box set, you’ll run out of time every day. However, if you schedule a workout into your day and plan your other activities around it, it /will/ get done.
2 Don’t expect miraculous results
One of the reasons people go so hard at first and then give up so quickly is that they are looking for a quick fix, and when they don’t get one, they become disillusioned. In fact, you’re not going to undo months or years of unhealthy living with a month of exercise, nor are you going to dramatically change your body shape in that time. But be patient, give it some time, and you will see results.
3 Make sure you’re doing it right
If you have a specific goal, and you’re going to invest time and effort in exercising, make sure that time and effort is well spent. What is it you want to achieve? Be honest with yourself and then, if necessary, get some advice on what would be most effective (e.g. if you want to tone up your bingo wings, target that area with resistance training rather than going running).
Get-started kit
Make a trolley dash for these must-have fitness buys
Blackspade Thermal Sports Top
Defy the cold weather with this insulating top. It’s super-breathable, lightweight and moisture-wicking.
£20.95, amazon.co.uk
Anita Active Air Control Sports Bra
A good sports bra is an essential investment for every budding fitness enthusiast. This stylist number by Anita Active minimises bounce whilst maximising comfort.
£51, figleaves.com
Adidas Supernova Glide BOOST
Keep morale and performance at an all-time high with these sleek running shoes. Designed to complement the shape of your foot, they also offer good grip and ultra-soft cushioning.
£105, adidas.co.uk
বৃহস্পতিবার, ২৩ জুলাই, ২০১৫
Jennifer Garner's privacy invaded during an emotional call
Garner, who is in the midst of a divorce from husband of ten years Ben Affleck, was recently spotted outside of her restaurant in Atlanta taking what appeared to be a very emotional phone call. Pacing, holding her hand over her mouth, with a very dour expression on her face, the star looked on the verge of tears — and one photographer caught every minute of it.
But is it news? Well, no. It could have been anything. She could have been discussing a production issue with the director of an upcoming movie she's currently filming in the area, or talking to the nanny about the giant mess made by the new puppy Ben Affleck delivered to the kids (true story), or, since it was outside of her own restaurant, having a deep discussion with her favorite vineyard about the rosé shortage. Any of these things are possible topics of conversation that would leave Garner looking emotional during the phone call, and none of them are newsworthy.
More: Jennifer Garner and Ben Affleck just took the most awkward vacation ever
However, since the actress is currently in the middle of a split with her even more famous husband, her probably innocent but definitely private moment is being turned into tabloid fodder.
With this kind of scrutiny, it's no wonder her marriage didn't last. How can any couple deal with the constant pressure of the presence of the paparazzi, especially while at the same time dealing with the types of rumors that dogged the two for years, including reports of Affleck's cheating and gambling problem.
We say, leave pics like these where they belong: On the cutting room floor.
বুধবার, ২২ জুলাই, ২০১৫
Gene knockout: loss of a gene can be compensated by another gene
Why blueberries do wonders for your skin, plus 2 DIY face masks
Why add them? How do we know they provide any benefit at all? Of all the botanicals we could have chosen to add to a soap, the addition of blueberries was a no-brainer. Natural antioxidants, natural vitamins A, E & C and beta-carotene are all present in copious amounts. But what is even more amazing... the benefits remain in the soap.
Research has shown that the antioxidant power of blueberries is retained even after freezing and heating. Individual-quick-frozen (IQF) blueberries retain as much antioxidant power as fresh-picked berries. By holding its shape and texture in a quick freeze, the phtyonutrients, the color and the anti-oxidant properties are still intact.
In cold-process handcrafted soap, the process of saponification (converting fat to soap) generates heat which is typically damaging to nutrients. However, this is what makes the blueberry all the more incredible!
In terms of cooking and applying heat, research in 2009 by the University of Berkeley found no substantial loss of antioxidants even after baking, simmering or microwaving! So even with soap-making temperatures rising to 200 degrees F during saponification, we know that the blueberry antioxidants are still intact in the final bars.
Since 2004, there has been a massive amount of research on blueberries by the FDA, scientists, universities and blueberry growers themselves. They have shown that blueberry antioxidants protect the skin from cellular damage. The vitamin C content helps strengthen blood vessels and reduce the appearance of spider veins under the skin. Also rich in vitamin A, blueberries have been successfully used in the treatment of acne.
The next time you pick up blueberries at the market, set a few aside for the following skin recipes. Treat yourself to one of these blends and feel the difference for yourself.
Moisturizing blueberry mask
Ingredients:
- 1-1/4 cups pureed fresh or thawed blueberries (blender or other method)
- 1/2 cup raw or organic milk (full fat)
- 1/2 cup pulverized oatmeal (processed to fine powder in a blender)
- 1/8 cup virgin olive oil
- 1/8 cup raw honey
Directions:
- Mix well, apply to face and leave on for 15 – 20 minutes.
- Refrigerate and use the remainder for up to 1 week.
Blueberry acne mask
Ingredients:
- 1 cup fresh or thawed blueberries
- 1/2 cup pulverized oatmeal powder
- 1 teaspoon lemon juice
- 1 teaspoon turmeric powder
Directions:
- Mix well, apply to face for 10 – 15 minutes, twice daily
Mini key lime pie cookie cups: Our favorite party trick
One of my favorite desserts of all time is Key lime pie. I love the tangy citrus flavor the Key limes add and the creamy texture that whipped cream lends, balancing out the tartness. While traditionally this pie uses a graham cracker crust, I opted to swap that out for sugar cookie dough I picked up at my grocery store.
Another ingredient commonly used in Key lime pie? Egg yolks, which are sometimes beaten into the filling. Since I didn’t want to be bothered with the worry of raw eggs or taking the extra time to cook the filling, I simply skipped the eggs and made a whipped Key lime filling using lime juice and heavy whipping cream.
Not only is this dessert super simple to prepare, it's wonderful to serve when entertaining guests or if you want to have just a tiny bite of dessert to satisfy those pesky sweet tooth cravings.
Key lime pie sugar cookie cups recipe
This popular tangy citrus pie is transformed into a full-flavored lime treat in bite-size form.
Yields 16-20
Prep time: 20 minutes | Bake time: 15 minutes | Inactive time: 30 minutes | Total time: 1 hour 5 minutes
Ingredients:
- 1 (1 pound) roll store-bought sugar cookie dough
- 2 cups heavy whipping cream
- 1 (14 ounce) can sweetened condensed milk
- 1/2 cup Key lime juice
- 1 teaspoon pure vanilla extract
- 1 lime, zested
- Pinch sea salt
- Fresh lime zest and wedges, for garnish (optional)
Directions:
- Heat the oven to 350 degrees F.
- Spray a mini-size muffin pan with nonstick cooking spray, and set aside.
- Place about 1 teaspoon of the sugar cookie dough into each muffin cup, and with your fingers, form the dough into the muffin cup.
- Bake for 12 to 15 minutes or until the cookie dough is lightly golden brown.
- Remove the cookie cups from the pan, and let them cool on a wire rack for 30 minutes.
- Meanwhile, in a mixing bowl, combine the condensed milk, lime juice, vanilla, lime zest and sea salt, and mix well.
- To a separate mixing bowl, add the heavy whipping cream.
- Using a hand mixer, mix the heavy cream on high until it becomes very thick and creamy, about 4 to 5 minutes.
- Fold the whipped cream into the lime mixture until smooth.
- Using a piping bag or a small spoon, fill each sugar cookie cup with the Key lime filling.
- Garnish with whipped cream and fresh lime wedges or zest, and serve immediately, or keep chilled in the refrigerator until ready to serve.
More Key lime pie recipes
Key lime pie in a jar
Key lime pie bars
Key lime pie milkshake
শনিবার, ১৮ জুলাই, ২০১৫
Scott Disick's back in LA being even more reckless than before
Disick has always played the bad boy role on Keeping Up with the Kardashians, but he is taking things to a whole other level with his latest antics.
Is he acting out worse now in the wake of the official breakup from longtime girlfriend and baby mama Kourtney? Or has his behavior always been this bad and we just didn’t have this spotlight on him as closely. Disick was spotted back in Los Angeles recently and on his worst behavior yet.
After he moved out of his family’s home (or, should I say, a woman moved some of his belongings out of the couple's mansion), he was spotted moving into a $3.2 million investment property.
More: Scott Disick could have his own reality TV show in the works
On Thursday, a gaggle of women, as well as the rapper Mally Mall, were seen arriving at Disick’s new digs. The model-esque women were caught taking selfies outside his pad among exotic sports cars and other high-end vehicles. At one point during the day, Disick received a delivery of several Alec Monopoly paintings, worth over $20,000 each.
More: The latest Scott Disick rumor of him praying with teenagers is just sad
The gathering is the exclamation point on a long line of erratic and dangerous behavior from a man some say is on the "bender of his life." Another source told Us Weekly, "Scott is running off the rails. He can’t keep going like this. It’s scary."
He has reportedly entered and left rehab facilities several times. Most recently, on July 5 in Florida, he entered a facility but left after only six hours. This bad behavior comes on the heels of him missing his daughter's birthday and it seems (based on both his and Kourtney's social media accounts) he might not even have seen his children yet.
Is he spiraling out of control? Tell us what you think in the comments
More: Scott Disick fans are completely panicking on Twitter (PHOTOS)
One-bite chocolate cream pies you won't believe are vegan
I used puff pastry as the crust, pricking it with a fork before baking so that it didn't rise too much. Vegans, be sure to check the ingredients on your package of pastry before using it to ensure it's dairy-free. Once the crusts were baked, I topped the rounds with a super-creamy chocolate pie filling containing a secret ingredient: avocado.
Don’t be dismayed when you spy avocado in this recipe. Not only does it make the chocolate topping ultra creamy, it also adds fiber and nutrients without giving the dessert an odd flavor. It definitely works here — give it a try.
Mini vegan chocolate cream pie bites recipe
Inspired by Amanda Nicole Smith
Decadent, creamy and plant-based, these bite-size chocolate pie treats are perfect for anyone looking for a delicious dessert while avoiding dairy.
Yields 12
Prep time: 15 minutes | Bake time: 15 minutes | Inactive time: 30 minutes | Total time: 1 hour
Ingredients:
For the pastry shells
- 1 sheet puff pasty dough, thawed
- 1 small biscuit cutter
For the chocolate filling
- 1-1/4 cups raw cashews, soaked
- 2 large, ripe avocados, halved, seeds removed
- 3/4 cup canned full-fat coconut milk
- 1/2 cup cacao powder (can substitute with dark chocolate powder)
- 1/4 cup raw agave nectar
- 1/4 cup coconut oil
- 1/4 teaspoon sea salt
- Cocoa powder, for garnish (optional)
- Coconut whipped cream (optional)
Directions:
- Heat the oven to 375 degrees F, and line a large baking sheet with parchment paper.
- On a lightly floured surface, roll out the thawed puff pastry dough.
- Using the biscuit cutter, cut 12 circles out of the dough, and place them on the parchment paper. Poke each piece of dough with a fork several times, and then bake for 15 minutes or until golden brown.
- Remove from the oven, and let cool for 15 minutes.
- In a large mixing bowl, combine all the ingredients for the chocolate filling.
- Using a hand mixer, mix the filling until it is very thick and creamy and there are no lumps. Cover, and chill the chocolate filling for 30 minutes.
- When ready to assemble, place the puff pastry shells on a serving platter.
- Spoon the chocolate filling into the center of each pastry shell, and garnish with coconut whipped cream and cocoa powder.
- Best served immediately.
- Tip: When soaking the cashews, place the nuts in a large bowl, and cover them with warm water. Allow to sit on the counter and soak for 4 hours or overnight.
For tons of great recipes, like our I <3 Comfort Food page on Facebook.
More vegan dessert ideas
No-bake vegan Meyer lemon tarts
Vegan almond cookies
Boozy vegan raspberry cupcakes
বৃহস্পতিবার, ১৬ জুলাই, ২০১৫
Christie Rampone Addresses Equal Pay Debate: 'We're Playing At An Amazing Level'
Fresh off earning her second World Cup gold, Rampone -- who just became the oldest woman to ever play in a FIFA Women's World Cup -- caught up with The Huffington Post to discuss why this year's team might be the best ever, why Hope Solo deserves recognition and why female soccer players need to be compensated more fairly.
This interview has been edited and condensed for clarity.
You're 40 years old. What is your next move?
[Giving back] will be fun, because that’s the next step for me. Obviously playing for so many years and having those under my belt, I’m so excited to give back to the youth and to be there for them.
I’m glad you said that, "the next step." Are you going to go into coaching? Or more specifically getting involved with youth soccer?
Personally I would love to stick with youth soccer. I feel like kids are sponges and I’ve been through it. I know what it takes in order to be the best individual you can be. Not saying that everybody wants to play at the highest level, but [I'll be] teaching kids how to be a bit more technical with the ball, and their vision, and their tactics. I hope with this World Cup victory that more kids will get outside and start kicking soccer balls.
I’m glad you brought up the technical stuff, because from everything I’ve read, it seems like everybody now is talking about the game in a much more technical element. Whereas in the late '90s and early 2000s, that wasn’t the case with women’s soccer.
Agreed. I’ve been on both sides of it. Back in '99 it wasn’t about the speed or endurance or athleticism -- it all just came along. I don’t think we were educated as much as we are now about how technical you have to be, because other countries are playing great soccer and catching up. [Americans] embrace it but we definitely have to get better on the technical side, and once we master that I think you’ll see our team explode again to another level.
Your teammate Megan Rapinoe said this might be the best team of all time. Have you heard that, and would you agree with her assessment?
If we weren’t growing, I’d be sad. Like, this team is definitely a phenomenal team and as you could see, we had 23 players who could have started in this tournament and done well. Our starting team did awesome. The depth of this team is the best it ever has been, and it’s going to make it harder and harder in the future for the coaches to pick the roster.
What is it about Coach Jill Ellis? I know everybody talks about how she comes in and she’s so positive -- but is there one thing that you could point out about her?
I think she embraces the fact that we’re going into a seven-game tournament. We had amazing game plans going in, and some of them weren’t working out in the beginning or we weren’t playing our best soccer. But when it started to count, I think the team really locked in and bought into game plans. This World Cup for us was all about set pieces and realizing that was our strength, and we executed from the delivery to the finishes. It was fun to be a part of. The world doesn’t know what’s going on, but we know what’s going on, and when you score a goal it means more to us.
Women’s soccer has come very far, but the way you are being compensated moves at a glacial pace. How frustrating is it knowing how much more money the men are making?
We’ve been fighting since 1999 for salaries and bonuses and continuing to get paid more, but now with the fan support and the sponsors, that’s where it all comes together. So we’re hoping that U.S. Soccer re-evaluates and sees how powerful this team is -- not just for us but for other women’s sports. When you put the money behind it with the marketing and the media, good things can happen. I think a lot of people witnessed in this last month now that women can play, and seeing the slow-mo and the retakes of certain tackles, that it’s a powerful sport, a powerful game. Yes, we’re women, but we’re playing at an amazing level.
What allowed you, at 40, to play this long, especially after having had kids?
It’s knowing my body. Knowing when to push it and when I could go after it, and knowing when I needed to back off a little bit. But I’ve been a multiple-sport athlete, and I talk about it all the time because I think that cross-training really helped me. I was a late bloomer with soccer, and granted, I’m not the most technical player but I really know the game of soccer. When I’m home, my training is all cross-training and making sure I’m not pounding the same muscles by doing the same thing over and over again. I trick my body with different types of workouts, and really, I’m on a health kick with what I put into my body. As I’ve gotten older, I got more educated with blood type, [became] gluten free, just so that I can manage the complete package, from the mental and the physical side of it.
When you look at your daughters or other young women, would you recommend that they find their one sport and play it? Or do you like the fact that you can play other sports as a kid and not burn out, necessarily?
What I’m doing with my children is [having them play] multiple sports as long as they can. And I get it: Different generations are more and more focusing on one sport and there are a tremendous amount of practices and it’s hard to mix. If you’re playing five days a week and then games on the weekend, that’s too much on your body. They need something for fun, they need that outlet, because if it is something that’s going to be career-oriented and they want to play in college, you’re going to need that balance and to not just focus on one sport. So I encourage it if they love one, but try to have another one so you can get a release from it.
Abby Wambach did not have a classic tournament for her standards. What is her legacy at this point?
Abby’s been brilliant. She has been a tremendous teammate, friend, leader on this team. Her energy on the field and how loud she is and how emotional she is -- I think brings so much to our team. She’s always the one who knows what to say at the right time. She’s a gamer. No one understands, in those big moments throughout her career, she’s always done something brilliant. Obviously in this World Cup she had a bit of a different role but she still brought it. She still had that energy and passion for the game. She’ll go down in my eyes as the best player who has come out for the U.S. team. She’s proven it over and over again.
What about Alex Morgan's future as a marquee face of the game?
Alex has got a big career ahead of her. She started getting a name for herself with the types of goals that she was scoring. She’s so strong and so gifted. Her release when she strikes the ball is so quick and tough for defenders, and she causes havoc out there on the field. It’s just pacing herself. I think that’s what Abby was very good at -- she wasn’t just going to go 100 percent her entire career. I don’t think people really understand how much we’re away from home. I think [Alex] just needs to manage herself and look at her body.
Finally, let’s look at Hope Solo. Obviously she has become a highly controversial figure, but it seems like she figured it all out in this World Cup?
Yeah, off-the-field stuff happens. It was just trying to not make it a distraction, because at the end of the day she has to take control of that. She is the best keeper in the world. She’s by far the most athletic, she has a knack for being able to focus on the ball and follow the ball. You have to credit her.
Email me at jordan.schultz@huffingtonpost.com or ask me questions about anything sports-related at @Schultz_Report, and follow me on Instagram @Schultz_Report.
-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.
মঙ্গলবার, ১৪ জুলাই, ২০১৫
Breakthrough Study Reveals Biological Basis for Sensory Processing Disorders in Kids
The Skinny On Eating Too Much Healthy Fat
"Healthy fat is still a fat, and just like unhealthy types of fat, is loaded with calories," Bella explains in the above #OWNSHOW video. "If you eat too much, you will gain weight."
Not only that, but Bella says excessive amounts of any type of fat increase your risk of cancer. "Fat is a hormonally active tissue," she says. "It produces estrogen, making people prone to certain cancers such as breast cancer, colorectal cancer and prostate cancer. Even with the healthiest types of fat, such as avocado and peanut butter, you need to watch the quantities."
To put it into perspective, a single avocado can have up to 500 calories.
Though the numbers are eye-opening, that doesn't mean you should stay away from healthy fat altogether. The important thing, she says, is to limit your portion sizes. For instance, if a recipe calls for one tablespoon of butter, substitute it for one tablespoon of olive oil -- not three or four.
As a rule of thumb, Bella says to incorporate one serving of fat per meal. Examples include:
- A quarter of an avocado
- 10-15 nuts
- 10 olives
- 1 tablespoon of almond butter, peanut butter or any other nut butter
Flax seeds and chia seeds may be all the rage right now, but Bella says to be careful with these high-fat superfoods. "Make sure you use measuring spoons with your fats and level those spoons," she says. "Unless level, the calories can almost double -- and so can the fat."
Along with sticking to one serving of healthy fat per meal, Bella says her biggest healthy eating tip is to diversify the foods in your diet. "Have meat on Monday, have chicken on Tuesday, have fish on Wednesday," she says. "And ensure six colors of produce in your diet."
Purple produce, for example, contains a lot of antioxidants, she says. Orange produce is rich in vitamin A and green produce is full of calcium.
"You need a rainbow of colors in one day to have an adequate, nutritious, low-calorie diet," Bella advises.
More: The food that could be wreaking havoc on your skin.
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Follow Us On Twitter-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.
New Tip on Landmine 180's
Exercise: Landmine 180's
Tip: Love this exercise. Start light and gradually work your way up. Exercise your body, not your ego.
Author: cwh_jr
Date: Jul 9, 2015 6:22 PM
Maintain A Healthy Lifestyle
বৃহস্পতিবার, ৯ জুলাই, ২০১৫
The Healthy Diet Plan That Isn't About What NOT to Eat
The first thing to know is this: According to the CDC, "research shows that people eat a fairly consistent amount of food on a day-to-day basis. This finding holds true whether the amount of food contains many or few calories." What this means is we tend to eat the same quantity of food everyday -- it could be a big plate of fries or a big plate of roasted vegetables! We could eat an apple or a croissant -- and if you eat the apple first, you probably aren't going to want the croissant! When we add-in more good, our hunger is satisfied and we crowd out the bad.
I have a simple technique that will help you do this. It gives you a quick snapshot of both your positive eating habits as well as the areas where you're lacking. I call it "The Wheel of Healthy Eating." It underlines where you might want to make changes and seek improvement by giving you a quick visual of just how your diet is stacking up.
In the end, it helps you map out a diet/nutrition plan where you basically have to add more "good stuff" to your meals. Simply put, just increase the healthful components of your diet and when you do this, the unhealthy elements - the overly processed foods, sugar, simple carbohydrates, excess fats -- will all, as a natural consequence, decrease.
So, take a look at each of the food categories in the wheel and plot your general consumption for the week. How would you rank the amount of leafy greens, or whole grains, or legumes and pulses you have eaten on a scale of 1 to 10? One should signify that you have very little of that nutrient in your diet and 10 that you eat quite a bit of it. In the chart below you can see the results plotted for someone who needs to improve their intake in many categories.
Now take a look at the wheel as healthier, more nutritious elements are added to the weekly diet:
If you think of the white space as your less healthy food choices, just look at how they are being displaced and reduced.
Why these particular categories? Let's take a closer look at how they help you decrease the unhealthy foods in your diet and lose weight.
1. Leafy greens
We can easily fill ourselves up on large portions of certain foods that are less calorically (and energy) dense than others -- it's a matter of choice. Studies have shown that eating a salad before meals reduces the number of calories eaten during the meal -- you actually fill up more quickly when you eat the leafy greens first. As a result you will eat less of the high calorie foods that come after.
2. Vegetables and 3. Fruits
Vegetables and fruits can play a very similar role in weight loss although vegetables with lower sugar content should be emphasized. Once again, studies have demonstrated that eating these foods at mealtime increases satiety -- that great sense of satisfaction that tells us we're done eating. This is because fruits and vegetables have a high water content, which lowers the energy density (the calories -- and of course water has no calories). At the same time, the ample water content gives the food weight, which in turn makes you feel as if you are actually eating more. The beauty of this is that you can make any dish healthier and lower in calories per portion by adding more water rich vegetables to soups, pastas, chilis, casseroles, etc. So load in foods like zucchini, celery, spinach, broccoli and peppers. It's easy and delicious, and you will see the benefits.
4. Legumes and pulses
Chickpeas, beans, lentils, peas -- recent studies have shown that eating a serving a day of any of these foods increases your feelings of "fullness," which in turn makes it easier to lose weight. Another study of chickpeas found that when they were added to participants' usual diets they ended up eating fewer calories and less processed food, but they felt more satisfied. Loaded with fiber, high in protein and nutrients, and low in fat, legumes and pulses have so many benefits.
5. Whole grains
Whole grain foods are simply good for you. They're loaded with vitamins and nutrients. When you add in whole grains, the simple carbs in your diet will naturally decrease. Refined grains have little fiber and nutrients and are known to cause weight gain. They're not as filling, so you want to eat more quickly than if you ate whole grains. As an added incentive, studies have shown that consuming whole grains in place of refined grains leads to a significantly greater reduction in that hard-to-shake abdominal fat!
6. Lean Protein
Protein is an essential component in our diet and keeps the body working well. In terms of watching weight, the benefits are vital -- protein helps to stave off hunger and costs your body extra energy to digest and use, so, it helps you lose weight. But some proteins are high in saturated fat and harmful cholesterol, so it's important to choose your protein wisely. Focus on proteins such as lean meat and poultry, fish, beans, low-fat dairy, eggs, and quinoa.
7. Nuts and Seeds
Many people avoid nuts and seeds because of their high-fat content and high-energy density (calories), but studies have shown that the fat in nuts and seeds is actually the "slimming monounsaturated kind" and help reduce belly fat! In addition they are rich in protein and fiber, which we know fill you up and keep you feeing full for a long time. Research has shown some remarkable benefits. People who eat nuts weigh less than people who avoid them, and those on a weight-loss diet that included nuts lost more weight, body fat, and, "ended up with a smaller waist." Eating nuts and seeds as a snack is a more satiating and considerably more nutritious choice than typical snack foods. But keep in mind, this does not mean that you should eat large quantities of nuts and seeds, and you must stick to the no salt, no sugar and no fat added varieties.
8. Water
Drinking water does not create weight loss, but it can make it easier for you to lose weight, for a number of reasons. First, people often confuse the feelings of being thirsty with being hungry, so if you drink a glass of water first before you grab for a snack, you just might feel satisfied. Second, studies have shown that people who drank water before meals consumed fewer calories during the meal. Third, people who drink more water consume fewer sugary sodas, sweetened teas, coffee drinks and juices -- hence, fewer calories. And, finally, research has shown that reducing the number of calories you drink leads to greater weight loss than reducing the number of calories you eat.
The end result of using my Wheel of Healthy Eating is that you appreciate just where you need to make improvements in your diet. You will clearly see where you are coming up short and know just what you need to "add-in" for a maximal healthy balance. You focus on improving the ratio of healthy foods to less healthy, even detrimental ones. The beauty of this add-in strategy is that as you fill up and are satisfied, the natural consequence is that you eat less of the highly processed, high fat, empty calorie foods -- and you will lose weight.
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Reebok joins the mixed martial arts movement
There’s no denying that MMA is one of the fastest-growing sports in the world – it’s got everyone hooked, or at least intrigued, from athletes to pop stars, guys and girls all being included in the demographic of fans that the UFC boasts.
The UFC can sleep sound with the knowledge that they’ve made massive progress both for the sport and as a company in recent years: in 2013, women were introduced into the organisation, and in 2014 a second women’s division was announced. Although the men’s division still has eight weight categories to shout about while the women can only claim two, it’s safe to say that it’s female bantamweight champion, Ronda Rousey, who’s the talk of the UFC town. Since claiming the title in December 2012, she’s become a true crossover star, with appearances on huge US show Jimmy Kimmel Live and cameos in Hollywood blockbusters The Expendables 3 and Entourage both firmly under her shiny championship belt.
Despite how popular the UFC has been in the past though, it was only last week that it officially launched its partnership with Reebok. Prior to this deal, no major sportswear brand had ever made specific training gear for combat sports – hard to believe since MMA is seriously sky-rocketing the numbers of people taking up martial arts. More problematic though is the difficulty professional fighters have experienced in finding gear that actually works while training and fighting. And what makes it extra hard? Being a woman. ‘Being a woman who does combat sports, there has never really been anything designed for us,’ explains Ronda Rousey. ‘So I’ve always been forced to try and make do with clothing that was designed for something entirely different.’ Ever tried running in a yoga bra? Then you'll understand the issue.
‘Women have different requirements because we have different bodies,’ she adds. ‘I’d always get annoyed when my lats would hang out the back of a [sports] bra and it would just look terrible – so we needed something rigid at the front and loose at the back.’
It's not all talk and no action, either. Ronda made sure she worked hands on with the Reebok team getting this kit ready – after all, she’d be wearing the stuff day in, day out while training (4 hours a day!) for her championship bouts. ‘I went to the Reebok campus and talked to them about the shorts,’ she says. ‘They sent me several different types and I was going back and forth with them. We thought of having a grip on the inside of the leg – and they also came up with the no-seam technology.’ The result? A gentle grip that stops the shorts from riding up while allowing the thigh to maintain its natural shape – no adjusting, just comfort.
Reebok’s deal with the UFC also just about confirms how MMA-crazy the world is getting. Dana White, President of the UFC, praises the women for being so integral in the deal, too: ‘There’s no doubt that the women have helped seal the deal,’ he says. ‘Ronda and Joanna [Jedrzejczyk – the female UFC strawweight champion] alone are so badass and changing the way everybody looks at women – definitely the way people look at women’s fighting, anyway.’
So what do you guys want to see next? A new weight division for women? We’d personally love to see Joanna – who hails from Poland – defend her title in Europe so we can see the champ up close. Let us know on Twitter!
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Do You Have What it Takes?
Lucy Ash, 20, RAF ICT Tech
Why did you decide to join the RAF as an ICT Technician?
I joined the RAF when I was 17 years old straight after high school. I decided to join as an ICT Technician because I had no idea what I wanted to study when I finished school, but knew it was important that I further my education. By joining the RAF as an ICT technician I got my qualifications while gaining life experience and starting a career.
What do you enjoy most about your role?
It’s a big positive that my work values my fitness as much as I do. I also enjoy working on such a variety of technical equipment.
What opportunities has the RAF presented to you?
Since graduating from training the most enjoyable experience has been working as security for the 2014 Commonwealth Games. It was amazing to meet all the athletes and watch the sports when your shift finished or you had a break.
What type of training have you had to do?
During basic training you are taught physical and military skills to a basic level. Then you are sent to trade training where you receive specialised skills for your trade.
What is the RAF lifestyle like?
Being in the RAF is a way of life – it is certainly not the average 9 to 5! There are always opportunities to get involved in a whole host of activities that take place during and outside working hours.
What kind of facilities do you have on your station?
Our camp has a gym which we can access 24 hours a day, with a wide variety of equipment, from a studio spinning suite, sports hall and cardio room to a weights room and climbing frame! There are football and rugby pitches and a High Ropes facility, too.
Have you done any adventurous training?
There are opportunities to organise and attend adventurous training. You can do anything from sky diving, scuba diving, climbing, mountain biking, skiing, gorge walking and kayaking. These activities can take place anywhere in the world, from the USA and Germany to Wales, Scotland and Poland.
What sports do you play or hobbies do you have?
I’ll try my hand at anything sport-wise, but I mainly play football and lift weights, I’ve also got into athletics over the last few months. Wanting to improve my speed for football I went along to track coaching and really enjoyed it. The sprint coach competed at the Sochi Winter Olympics helped me become a lot faster.
How does the RAF support these hobbies?
Netball and rugby are both hobbies of mine and I play both for the RAF. I really enjoy them work gives me time off to compete and train for it. I also enjoy the freedom I’m given to book leave when I want.
What educational opportunities have you had?
The RAF prides itself on providing plenty of education and personal development opportunities. I got an Advanced Apprenticeship upon completion of my technical training. Plus, there’s also a scheme run in conjunction with Staffordshire University that allows me to use many of my military specific qualifications towards a degree.
What are your top tips for joining the RAF as an apprentice?
Work on your fitness levels and your military knowledge before so you can cope with basic and trade training.
To find out more about the role follow the QR code or search RAF ICT Technician.Visit raf.mod.uk/recruitment, or call 0345 605 5555
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Invite some vegetables to lunch!
JERUSALEM ARTICHOKE FARRO AND HAZELNUT SALAD
Serves 4, Prep: 15 minutes, Cook: 40 minutes
200g farro
500g Jerusalem artichokes, scrubbed clean but not peeled, each cut into quarters
2tbsp olive oil
50g baby spinach leaves
1 small red onion, finely sliced
50g hazelnuts, toasted and roughly chopped
4 medium free-range eggs
1tsp red chilli flakes, for sprinkling
Salt and freshly ground black pepper
For the dressing
Juice of ½ lemon
2tbsp cider vinegar
50ml extra virgin olive oil
2tsp coriander seeds, crushed with a pestle and mortar
1 Tip the farro into a medium saucepan and cover with 5cm of water. Bring to the boil, reduce the heat and continue to cook over a low heat for about 25 minutes until the farro is tender.
2 Drain and set aside. Meanwhile, preheat the oven to 200°C/180°C fan/400°F/Gas Mark 6. Place the artichokes on a roasting tray, drizzle with the olive oil and season with salt and pepper. Bake in the oven for about 30 minutes until soft and cooked through.
3 Make the dressing by combining the lemon juice, vinegar, oil and coriander seeds and pour this over the cooked farro. Stir through the spinach, red onion and 25g of the chopped hazelnuts. Finally, add the artichoke.
4 Bring a wide saucepan of water to the boil. Poach the eggs gently in the water for a couple of minutes until softly set (2 eggs at a time might be easier than all 4 at once).
5 Taste and add more seasoning to the salad if necessary. Serve your farro salad warm, topped with the poached eggs, the remaining hazelnuts and a sprinkling of chilli flakes.
TASTY BITE
Farro has a beautiful nutty flavour and becomes tender quickly without turning mushy
GARLIC AND WHITE BEAN STEW WITH GREMOLATA
Serves 4, Prep: 15 minutes, Cook: 40 minutes
20 garlic cloves (about 2 bulbs)
25g salted butter
2 celery sticks, finely sliced into crescents
2 thyme sprigs
200ml white wine
1 x 400g can cannellini beans, drained
1 x 400g can butter beans, drained
2 bay leaves
250ml vegetable stock
75g young leaf spinach
3 tablespoons crème fraîche
For the gremolata
2tbsp roughly chopped flat-leaf parsley
1 fat garlic clove, crushed
Zest and juice of 2 unwaxed lemons
1 Put the garlic cloves in a medium bowl with their papery jackets still on. Pour over boiling hot water, about 300ml, and leave for 2 minutes. Remove the garlic from the water, keeping the water for later and, as soon as the garlic is cool enough, remove the skins and cut each clove in half lengthways.
2 Melt the butter in a heavy-based saucepan over a low heat. Add the garlic cloves, celery and thyme and cook slowly for 3-4 minutes, being careful not to colour the mix. Pour over the wine and increase the heat, allowing it to bubble and reduce by half.
3 Stir the beans, bay leaves, vegetable stock and garlic water into your pan. Reduce the heat to low and allow the pot to bubble at a languorous pace for 30 minutes, until the sauce has both thickened and reduced in quantity. Use a potato masher to gently mash some of the mixture at this stage, making the sauce a little thicker. Stir through the young leaf spinach just before serving and allow the leaves to wilt in the warmth of the stew.
4 Meanwhile, make the gremolata by combining the parsley, crushed garlic and lemon zest and juice.
5 Once the beans are beautifully tender remove the pan from the heat. Stir through the crème fraîche and season well. Serve in bowls with a spoonful of gremolata over the top.
TASTY BITE
Inspired by the Spanish Caldo Gallego stew, garlic is the star of the show here, but don’t be alarmed; the cloves soften in lengthy cooking and provide a gentle backdrop to the white beans.
HOT TIP
You can serve this with natural yoghurt or pesto instead of gremolata, if you prefer
RAINBOW CHARD MOZZARELLA AND HERB PANZANELL
Serves 6, Prep: 40 minutes, Cook: 10 minutes
300g rainbow chard
A thick slice of butter
3 garlic cloves, crushed
4-5 slices day-old ciabatta (roughly 100g)
1 × 200g ball of mozzarella
2tbsp (heaped) tarragon leaves
2tbsp chopped flat-leaf parsley
1tbsp (heaped) chopped dill fronds
100g pine nuts
Salt and freshly ground black pepper
For the dressing
4tbsp extra virgin olive oil
Juice of 1 lemon
1 Start by cooking the chard. Remove any tough-looking leaves and roughly chop the stems and leaves into 4cm chunks. Heat the butter in a medium shallow pan over a medium heat. Add the garlic and chard. Stir well and put the lid on. Steam for 3-4 minutes and remove immediately before all colour has left the stems.
2 Tear or cube the bread into 2-3cm chunks and put into a large bowl. Add the buttery garlic and chard mixture. Toss lightly to combine and evenly distribute all the ingredients.
3 For the dressing, mix together the olive oil and lemon juice. Pour over the bread and chard mixture, then leave to sit for 20 minutes in the fridge to give all the flavours a chance to combine.
4 Just before serving, toss through the mozzarella, herbs and pine nuts. Season and serve, preferably when you are holidaying in Italy!
HOT TIP
The general rule with chard is to cook the leaves as you would spinach and the stalks as you would asparagus
PUMPKIN TERRINE
Serves 6-8, Prep: 45 minutes, Cook: 1 hour 20 minutes
2 long courgettes, thinly sliced lengthways (you can use a mandolin)
Olive oil, to grease
500g pumpkin flesh, peeled, deseeded and cut into 7.5mm thin slices
70g rocket leaves, plus extra, to serve
75g cooked chestnuts, roughly chopped
75g blue cheese, crumbled
250ml double cream
2 medium free-range eggs, beaten
1tbsp Dijon mustard
20g Parmesan, finely grated
Salt and freshly ground black pepper
900g/2lb loaf tin (23 × 13 × 7cm)
1 Brush the courgette slices with oil and then griddle (see tip) over a high heat for 1-2 minutes on each side, until golden and softened. Preheat oven to 160°C/140°C fan/320°F/Gas Mark 3. Brush the loaf tin with oil to lightly grease.
2 Lay the strips of courgette across the base and up the sides of the tin – don’t worry about any overhang, this can be tidied away later. Finish each end with more charred strips, reserving some for the top.
3 Arrange a third of the pumpkin over the courgette and top with half the rocket, half the chestnuts and a third of the blue cheese. Season with salt and pepper. Make another layer using half of the remaining pumpkin. Top with the remaining rocket and chestnut and half of the remaining blue cheese. Season and then add a final layer of pumpkin.
4 Put the cream, egg, mustard, Parmesan and the remaining blue cheese in a medium bowl. Season and whisk gently until well combined. Pour the cream mixture over the pumpkin. Gently tap on the work surface to ensure the cream has run into any small holes. Fold over any overhanging courgette slices and then top with the remaining slices to cover.
5 Put on a baking tray and cook in the preheated oven for 1¼ hours or until the pumpkin is tender and the mixture is just set. Remove from oven and set aside for 15 minutes to cool slightly. Turn out onto a platter and use a serrated knife to cut into eight thick slices.
TASTY BITE
For a variation, replace the pumpkin with butternut squash.
HOT TIP
If you don’t own a griddle pan, simply fry the courgette slices until they are a little charred
STRIPY COURGETTE TOMATO AND POLENTA TART
Serves 4, Prep: 20 minutes, Cook: 1 hour 10 minutes
For the polenta crust
500ml hot vegetable stock
140g polenta
1tbsp unsalted butter
50g Parmesan cheese, finely grated
1 free-range egg, lightly beaten
Salt and freshly ground black pepper
For the tart
1tbsp olive oil
2tbsp crème fraîche
1 courgette, thinly sliced
2-3 medium tomatoes, sliced horizontally into thin slices
1tbsp thyme leaves, plus extra to garnish
25g Parmesan cheese, finely grated
21cm square tart tin
1 Start by making the polenta crust. Bring the vegetable stock to a simmer in a medium saucepan and pour the polenta into the water. Keep your pan over a low heat and, using a wooden spoon, stir the mixture constantly, thrashing out any lumps that try to form. Continue for around 6 minutes until the polenta is very thick – it’s a good idea to set a timer as it is easy to think you’ve done enough stirring at the 2-minute mark!
2 Remove the mixture from the heat and add the butter and Parmesan and stir until they have disappeared. Then stir through the beaten egg and a healthy seasoning of salt and pepper. Remove from the heat and allow the polenta to cool slightly.
3 Lightly grease the tart tin with olive oil. Put the polenta in the centre and, using a spatula or oiled fingers, gently tease it up the sides of the tin to create the sides of the crust.
4 Preheat the oven to 200°C/180°C fan/400°F/Gas Mark 6. Smother a thin layer of crème fraîche over the base of your tart and top with alternating slices of courgette and tomato. Finish with the thyme leaves and the Parmesan.
5 Cook on the middle shelf of the oven for 45 minutes. Reduce the temperature to 180°C/160°C fan/350°F/Gas Mark 4 and cook for a further 15 minutes. Remove and allow the tart to cool for 5-10 minutes to allow it to ‘come to’. Serve in slices.
TASTY BITE
This recipe is a very informal version of a tart – it’s a little bit messy, a mixture of courgettes, tomatoes and silky crème fraîche. The polenta base is gluten-free and adds a wonderful texture and flavour.
ASIAN SLAW
Serves 6, Prep: 10 minutes, Cook: 5 minutes
20g vermicelli noodles (also known as glass noodles)
½ head sweetheart cabbage, finely sliced
¼ small head red cabbage, finely sliced
60g mangetout, sliced on the diagonal
1 large green chilli, deseeded and finely chopped
6 small spring onions, finely sliced
A large bunch of mint, roughly chopped, keeping a few leaves whole to garnish
150g salted, roasted peanuts, roughly chopped, keeping a few whole to garnish
For the dressing
2 garlic cloves, finely chopped
2tbsp fish sauce
1tbsp caster sugar
Juice and zest of 2 unwaxed limes
1 Soak your noodles in boiling water for 3-4 minutes. Drain and run under cool water until the noodles are separated. A good trick is then to take scissors to your noodles, cutting them into shorter lengths; this makes the noodles a little more manageable to eat.
2 Meanwhile, make your dressing by combining all the ingredients. Allow it to sit for a few minutes, if you have the time. The garlic will infuse with the lime juice and it will taste all the better.
3 The next step is super simple. Put all the ingredients in a large bowl. Pour over the dressing and use a ‘lifting’ motion to make sure the whole salad is dressed.
4 Serve with fresh mint and a few peanuts sprinkled on top.
TASTY BITE
The lime, mint and fish sauce all sit together beautifully in this salad, but it’s the crunch of the salted peanuts that really finishes it off.
WANT MORE IDEAS?
These recipes are taken from Take One Veg by Georgina Fuggle (£15.99, Kyle Books. Photography: Tori Hancock). Women’s Fitness readers can receive a 20% discount, including p&p, at www.kylebooks.com.
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21 Killer Yoga Photos That'll Have You Dusting Off the Mat
June 21st, 2015 wasn't just Father's day or the Summer Solstice (if you're in the appropriate hemisphere), there was another event celebrated officially for the very first time on June 21st of this year: The International Day of Yoga.
Created by the UN General Assembly in December of last year, it was the first official celebration of a day inspired by Indian Prime Minister Narendra Modi.
In a speech to the UN in September of last year, Prime Minister Modi said yoga was "an invaluable gift of India's ancient tradition" that is 5,000 years old and, "embodies unity of mind and body; thought and action; restraint and fulfilment; harmony between man and nature; a holistic approach to health and well-being."
This, maintained Narendra, was something worth celebrating... and the UN General Assembly agreed. Which is why on June 21st, as some were opening Father's Day presents and others were hailing the longest day of the year and the arrival of summer, many many (many many) people around the world were getting out their yoga mats and celebrating something entirely different.
In honor of the first official and very successful celebration of this day, we've put together a collection of killer yoga images captured by talented members of the 500px community who contribute their work to the 500px Marketplace.
Captured in yoga studios, forest glens, mountain tops, and even a couple in the largest salt desert on Earth, we think these 21 images represent the sublime art of Yoga in all its glory:
To license any of the images above, just give them a click to head straight to the 500px Marketplace. And if you want to see more, you can find a lot more yoga awesomeness on 500px by clicking here.
A version of this post was published on the 500px ISO blog on June 21st
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