Friday, 28 December 2018
Thursday, 27 December 2018
How to Make Your Resolutions Last All Year
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Did you resolve to make a change this year? Whether your goal was to eat healthier, run a marathon, or finally start meditating, keep those shiny new resolutions and avoid backsliding with these proven strategies from Gretchen Rubin, author of Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life ($16; amazon.com).
RELATED: If You’re Going to Make One Diet Change in 2018, Make It This One
1. Name it
Aiming to be fitter or healthier is a laudable goal, but what does that mean? "Choose a goal that is concrete and measurable and tied to an actual behavior," says Rubin. Examples: You want to be more active, so you’ll walk your dog every morning in the park. You want to eat better, so you’ll snack on fruit instead of chips.
2. Know yourself
Ask, "What kind of person am I, really?" If you’re not a morning person, don’t resolve to wake up at 5 a.m. to go to the gym before work—that approach is not only unrealistic, it’s going to fail fast. Rubin suggests recalling past successes to clue you in to what will work for you.
RELATED: How to Make Over Your Worst Health Habits
3. Plan for failure
Things are bound to go wrong along the way (you’ll attend a party and be surrounded by to-die-for cupcakes, say). The key is to anticipate those challenges and make an if-then plan, notes Rubin. For instance, tell yourself: "If there are cupcakes at this party, then I’ll take one, relish every bite and walk away."
4. Show yourself some love
"When you feel energized and cared for, it’s easier to resist temptation," says Rubin. So beyond basic self-care, make sure you’re regularly treating yourself in healthy (i.e., not food- or shopping related) ways: Do a crossword puzzle when you drink your coffee, or burn a scented candle.
RELATED: 13 Weight Loss Resolutions You Shouldn't Make
5. Reframe it
People sometimes feel "done" when they achieve their goal, says Rubin. "Don’t think of it as a finish line. Consider it just one milestone out of many," she says. Think about how you can build on your original goal so you have a new target to shoot for—even before you reach the first one. That way, the good-for-you momentum will carry on
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Wednesday, 26 December 2018
19-Year-Old Thriving After Surgery for Severe Scoliosis That Caused His Spine to ‘Bend by the Hour’
John Sarcona, a 19-year-old who was once facing a severe form of scoliosis, is now feeling better than ever, thanks to a life-saving surgery.
The New York native has had 18 surgeries since he was six years old to help correct his kyphoscoliosis — a deformity of the spine characterized by abnormal curvature of the vertebral column.
Every six months, he had rods surgically adjusted to lengthen his spine — a decision made after seeing several specialists.
After a spinal surgery when he was 16 years old, he was “struggling to breathe and could hardly walk across the room” because his spine was quickly crushing his internal organs.
RELATED: Try These 3 Yoga Moves for a Healthier, Stronger Spine
He was immediately taken to Dr. Lawrence Lenke, a world-renowned spinal surgeon at New York-Presbyterian, who said “John’s spine is bending by the hour” and he needed vertebral column resection (VCR) surgery.
“John’s kyphosis was severely angled — over 140 degrees of curvature in the end,” says Dr. Lenke. “His situation was only going to get worse. I looked at his mom and dad, and I just said, ‘You have to trust me. This is my area of expertise and I’m optimistic that we can help him, but, unfortunately, your son doesn’t have a lot of other options.’”
RELATED: Your Complete Guide to a Healthy Back
NewYork-Presbyterian Hospital
In preparation for the serious surgery, John met with respiratory therapists, nurses, physical therapists and nutritionists, which helped him to gain nearly 10 pounds, heal his previous incisions and lengthen his neck and spine.
The surgery, which took place on December 8 and lasted 13 hours, required his spine to be separated into two sections, realigned, then placed back together.
He spent the next few days in intensive care, but was able to stand up and walk by day three.
“He recovered extremely well. But he also had a great attitude, and that certainly helps,” Dr. Lenke says.
NewYork-Presbyterian Hospital
Now, two years later, John is seven inches taller and plays sports like golf and basketball and is learning how to drive.
“I remember looking in the mirror and thinking, ‘Wow, is that really me?’” he says. “It felt good to see myself standing up so straight.”
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This article originally appeared on People.com
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Friday, 21 December 2018
Recruit Your BFF for This Killer Total Body Workout for Partners—and Get Ready to Sweat
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I Tried a Body-Contouring Treatment—and This Is What It Really Feels Like
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20 Ways to Motivate Yourself to Work Out
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Thursday, 20 December 2018
3 Dumbbell Moves People Always Get Wrong—and How to Fix Them
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This 10-Minute Circuit Works 2 Major Muscle Groups at the Same Time
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Tuesday, 18 December 2018
Monday, 17 December 2018
Friday, 14 December 2018
All You Need is a Dish Towel to Do Katie Austin’s 60-Second Upper-Body Workout
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Thursday, 13 December 2018
How to Fix 3 Total-Body Moves You Might Be Doing Wrong, According to Anna Victoria
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7 Health Benefits of a Mediterranean Diet
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The Hangover Cures Health Editors, Experts, and Influencers Actually Use
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So last night a glass of wine turned into, well, a lot more than that—and now your stomach is churning and your head feels like it's splitting into a million tiny little pieces (oy). Before you swear off alcohol forever, check out these go-to hangover cures from health experts, influencers, and a few of our editors. These are the remedies they swear by to calm the nausea, replenish electrolytes, and get back on their feet after having one (or a few!) too many.
Tea with ginger + a banana
"I'll have tea with organic honey and fresh grated ginger root, and a banana. Ginger is a natural nausea fighter, and this trio also provides antioxidants, which can guard against some of the inflammation and damage caused by drinking (especially to your aching brain!). As for the banana, when you get dehydrated from drinking you lose not only water, but also electrolytes, including potassium. And too little potassium can lead to cramps, fatigue, nausea, dizziness, and heart palpitations. Bananas are a good source, so they can provide some quick relief." —Cynthia Sass, MPH, RD, contributing nutrition editor
RELATED: 15 Foods That Are High in Potassium
Fruit smoothie
"My go-to cure would be a smoothie made with strawberries, blueberries, OJ, and a banana—this drink will help with hydration and is chock-full of antioxidants and potassium." —Roshini Raj, MD, Health's contributing medical editor
Greasy food
"When I know I am planning to go out and play a little harder than usual, I'll take magnesium and turmeric in advance, and chug lots of coconut water to keep my electrolytes high. This combination usually helps me manage the consequences of a rowdy night on the town. But the truth is, you're going to hurt a little anyway. If you allot a "cheat day," let it be the day after the party. Mexican food, burger, and fries, maybe some pancakes—heavier, greasy food usually helps me feel a little better. Then rest! I do some twists, throw my legs up against the wall, and let it ride!" —Lauren Taus, a yoga instructor in L.A.
Berocca tablet
"My fiancé got me hooked on these effervescent vitamin supplement tablets called Berocca—they're popular in his home country of Australia—which you dissolve in a glass of water ($14, amazon.com). They're marketed as a way to get a boost of vitamins and energy, but I find they're particularly good for those mornings when you wake up feeling not-so-great after too many drinks." —Kathleen Mulpeter, senior digital editor
RELATED: 8 Alcoholic Drinks Ranked From Most Calories to Least
Ginger-infused kombucha
"Don't go for the sugary sport drinks, instead grab a kombucha—we recommend the ginger-infused [kind]. Kombucha is an alkaline-forming food, which reduces the level of acid in your stomach that comes from drinking. The slight carbonation combined with your now-balanced alkaline levels will help reduce an upset stomach. Not to mention, ginger helps soothes nausea so you'll be covered twice over!" —The Tone It Up girls
1 Tbsp. apple cider vinegar
"After any night of drinking I make sure to drink a bottle of water before bed. When I wake up hungover I like to have a tablespoon of apple cider vinegar in 8 oz. of water (gross going down) and it clears my stomach right out, followed by a good breakfast and fresh air." —Sarah Levey, yogi and co-founder of Y7 Studio
A fitness class (paid for in advance)
"I’m the annoying friend that forces myself to a sweaty class the day after drinking (it just might be a noon class instead of a 9 a.m.!). I usually feel like crap when I wake up if I drank more than I should have, but knowing that I committed to a class and paid for it already helps me snap out of that “I’m hungover, poor me” mindset. I get up, chug water, have a yogurt or oatmeal, put on my workout clothes, and get moving. I almost always feel better after the class. It’s mind over matter!"—Jacqueline Andriakos, senior editor
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An outdoor run
"Exercise is usually the last thing you feel like doing, but it's the only thing that really works (at least, in my opinion!). I think it's a combination of getting a good sweat, rehydrating, and fresh air and (hopefully) sunshine. I'm usually pretty grumpy about it in the moment, but afterward I'm so glad I ran." —Sarah Klein, senior digital editor
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Wednesday, 12 December 2018
Tuesday, 11 December 2018
5 Stretches to Try With Your Workout Buddy
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Chickpea Pasta With Squash And Broccoli
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Turkey-Vegetable Bolognese With Spaghetti Squash
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Roasted Sweet Potato Quesadillas
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Veggie Reuben
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Cauliflower Smoothie
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Huev-Oats Rancheros
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Monday, 10 December 2018
Brighten Your Winter Mood
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20 Habits That Make Holiday Stress Worse
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Friday, 7 December 2018
Try This 6-Move Holiday Barre Workout
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Thursday, 6 December 2018
Cancer Took Her Best Friend, But Mira Sorvino Still Lives By These Optimistic Words
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Wednesday, 5 December 2018
How to Burn Off 24 Holiday Foods
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21 New Year's Resolutions You'll Actually Keep
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Tuesday, 4 December 2018
Gear Up for the New Year: Everything You Need to Get in Shape in 2019
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The Case for Skipping Parties and Making New Year's Eve a Night of Self-Care
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New Year's Eve is a time of festive celebration—of dressing up, hitting a dance floor or crowded bar, and counting down to midnight, all to the sounds of music blasting and champagne corks popping. It's about being with friends and loved ones, and waving good-bye to the old and welcoming in the new.
Well, we're totally on board with the out with the old, in with the new part. Which is why we're making the case for skipping the party scene and instead staying in and treating yourself to a night of self-care TLC. Doing these moves can help you breathe a sigh of relief, restore your spirit, and get in the right headspace so you launch your get-healthy resolutions on a strong note.
RELATED: 7 New Year's Resolutions That Put Your Mental Health First
If you have big hopes coming up for 2018—such as losing weight, running a half marathon, doing a digital detox, getting more sleep—you’ll stack the cards in your favor if you’re physically and mentally prepared to tackle the challenge. Once you’ve made that mind shift, you can be on your way toward crushing your new year goals. These four self-care ideas for New Year's Eve will set you up for success.
Plan your first move for January 1
So your plan for 2018 is to build muscle, or learn to cook, or start practicing meditation. Now's the time, in the quiet of your home, to figure out what your first step will be toward making that goal happen. Don't aim too high—come up with something realistic that will launch you on your way. In other words, instead of an 8 a.m. run, plan it for a more doable 10 a.m. or 3 p.m. Think of one thing you can do every day that will help you make your resolution a reality. Write it down, and vow to stick to it.
“Figure out what is one minimum change you can make for your well-being,” advises says Stacey Morgenstern, certified health coach and co-founder of Health Coach Institute. Is that eating a nourishing breakfast? Taking a brisk walk with a pal? Stashing your phone away after work so you cut that digital cord? “Drastic changes won’t last, and you’ll set yourself up for self-bullying or failure," she says. "It’s the mini habits that make a big, positive impact over time."
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Reach out to your support team
Even if you’re riding solo this December 31, that doesn’t mean you can’t be with loved ones. Reach out—call, text, leave a sweet message on their Instagram. Connecting with the people who know you and support you can give you the feels, but it’ll also clue you into who you want as part of your support team as you tackle your 2018 goals. Tell them what you're up to, so they can cheer you on as the year moves along.
“Setting a resolution is easy. Keeping it is hard, unless you have the right support and accountability,” says Morgenstern. Who’s going to cheerlead you through the rough days or check in? “That is really what will make this year different,” she adds.
Clear the clutter
We get it, going through your closets and pantry and deciding what to keep and what to junk doesn't exactly sound like an ideal New Year's Eve. But hear us out: There's something very empowering about cutting yourself free from things you don't use or need. Cleaning up and clearing out helps you feel in control and organized, and when your home is clutter-free, you'll feel less mentally cluttered as well.
Plus, others might need some of the things you're tossing more than you do. So look into local charities you can donate clothes, books, and other items. You'll like the way it feels to start the new year by giving back—stronger and more connected, and that ultimately will help you with your goals.
RELATED: 15 Inspiring Things Celebs Have Said About Anxiety
Treat yourself to indulgences
Self-care is all about doing what nourishes you. Feel like a glass or two of pinot, or making brownies, or hanging on the sofa doing pretty much nothing? Or maybe hitting the spa for a bunch of treatments or ordering in dinner from a decadent but delicious restaurant? Ignore the judgy voice in your head that's second-guessing or criticizing what you want and just enjoy yourself.
“Give yourself permission to have it your way and not feel guilty about it,” says Morgenstern. Indulgence doesn't always mean spending big money or lazing around—even turning in before midnight to score a few hours of extra sleep or popping in a yoga video is a way to treat yourself well and feed your soul. The positivity boost will help you make the changes you're planning and 2018 a success.
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These 5 Apps Can Help You Achieve Your New Year's Resolution
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It's New Year's resolution time, and you know how it goes: You stock up on new cookbooks, restart that gym membership, buy blackout shades so you can score quality sleep, and take other steps to prep you for making your healthy pledge happen. But before January is over, you drift back to your old ways.
Instead of going down this same path this year, we suggest using your smartphone to help you achieve your goals (hey, you already use it for everything else, right?). Here are five apps to download that can make 2018 the year your resolution sticks.
RELATED: 8 Amazing SWEAT App Workouts From Kayla Itsines, Sjana Elise, and Kelsey Wells
If your resolution is to lose weight
App: MyFitnessPal
MyFitnessPal isn't new, but with a database containing the calorie counts for more than five million foods, it's an essential tool for anyone hoping to keep track of what they eat. And if your meal is homemade from an online recipe, just paste in the recipe URL and the app will give you the calorie count. Log your eating habits and physical activity (the app has 350 exercises loaded on it) while sharing tips and advice with your friends.
Get: Free, IOS and Android
If you want to be more productive and organized
App: Any.do
The Any.do app is like having personal assistant in your pocket. Keep track of events and tasks with this easy-to-use reminder tool. We love this app because you can share your lists and chat about your to-dos with your family and friends. Another bonus, the Any.Do Assistant uses robot technology to accomplish those mundane and tedious responsibilities you put off for as long as possible, like online shopping and scheduling appointments.
Get: Free, IOS and Android
RELATED: 7 New Year's Resolutions That Put Your Mental Health First
If your goal is to feel calm and centered
App: Pacifica
Manage your stress and anxiety with this free psychologist-designed cognitive behavioral therapy app. Pacifica provides users with relaxation techniques, mood tracking devices, and self-help audio lessons to help you feel less overwhelmed and more relaxed. You also have access to a community of other users dealing with mental and emotional health issues.
Get: Free, IOS and Android
RELATED: 15 Everyday Habits to Boost Your Libido
If you want better sex
App: IKamasutra/IKamasutra Lite
A healthy sex life means trying new things, and this sexy app has that covered. IKamasutra features more than 100 different sex positions in nine categories, and it's always suggesting new ones for you. Swipe right ones you like, and the app moves them to a to-do list that includes how-to and descriptions.
Get: IKamasutra Lite is free; the regular app is $2.99 IOS, Android
If you hope to run a marathon
App: Couch-to-5K
If making it to the finish line of a 5K is your 2018 goal, this app is the running coach that'll get you there. This training program is designed to take users from couch potato to in-shape runner in just nine weeks. Select your own trainer, sync it with your music playlists, and track your daily progress . . . and imagine how awesome you'll feel when you've completed those 3.1 miles.
Get: $2.99, IOS and Android
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5 Easy Ways to Kickstart Your Clean-Eating Goals Before January 1st
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Many people refer to the days between Christmas and New Year’s as a "twilight week." The bulk of the holiday season is behind us, but the fresh start of the new year still lies ahead. It's tempting to consider this cozy in-between time as your last hurrah before January 1st. But indulging freely in wine and snacking on leftover sugar cookies likely won't leave you feeling your best! Instead, why not use this week to ease into a healthier routine? By the time 2018 rolls around, you'll be off to a running start with your goals—whether you're aiming to slim down or simply eat more mindfully. Here are five completely doable strategies to focus on, to get your wellness back on track.
Re-think that drink
For most of my clients, alcohol is the number one factor that impacts their eating choices and energy levels. In addition to being caloric, alcohol can act as an appetite stimulant and lower your inhibitions. This combo often results in eating foods you typically skip when sober, and noshing more overall. Then there’s the next day lack of energy, which can lead to being less active and choosing comfort foods for breakfast (like a sugary muffin, greasy breakfast sandwich, or bagel with cream cheese).
This week, commit to curbing your alcohol consumption. Volunteer to be the designated diver, and have sparkling water while others imbibe. Plan activities with friends and family that don’t revolve around drinking. Or try doing activities like bowling or a Netflix marathon without sipping alcohol. Even if you toss back a few drinks on New Year’s Eve, you’ll feel a lot better on January 1st if the previous week has been primarily dry.
Up your H2O
In addition to supporting optimal metabolism, water tends to naturally curb appetite, meaning you may be less apt to nibble on the holiday goodies still floating around. Upping your H2O intake also flushes out excess sodium, which can help you de-bloat, and get your digestive system moving. If you’ve been eating fewer veggies and more carbs than usual, this change can be especially effective for helping you feel lighter and more energetic.
In the days ahead, make water your beverage of choice, and aim for 2-2.5 liters a day (about 8-10 cups). If you dislike it plain, infuse it with fruits, veggies, herbs, and spices to boost flavor and add antioxidants. This one simple change can create a domino effect that spills over into other areas of your personal wellness, from better sleep to clearer skin.
RELATED: 7 Infused Water Recipes That Will Make Your H20 Much Tastier and Even Healthier
Get into a healthy breakfast groove
The old adage "breakfast is the most important meal of the day" really holds up. A new study published in the Journal of Physiology, looked at 49 people (ages 21 to 60) who were asked to either eat breakfast or fast until mid-day for six weeks. Researchers found that breakfast consumption impacted genes in ways that help regulate blood sugar, and may protect against diabetes and other chronic illnesses. Other research shows that people who eat their largest daily meal at breakfast are much more likely to lose weight and shrink their waist lines, compared to those who eat a big dinner.
Start each day with something hearty but energizing—like a veggie, herb, and avocado omelet with a side of fresh fruit; or a smoothie made with a handful of greens blended with frozen fruit, pea protein powder or Greek yogurt, almond butter, almond milk, and fresh ginger root. Think whole, nutrient-packed meals that offer a mix of lean protein, veggies, good carbs and beneficial fats. Starting your morning with this combo can set you up (both mentally and physically) for a day’s worth of mindful, health-driven habits.
Start cooking, even just veggies
Cooking for yourself is one of the best ways to take charge of your eating, from the ingredients to how they’re prepared and the portions of food you eat. But if entering full-on cooking mode is not realistic just yet, commit to making just some of what you eat from scratch. This can help you strike a better balance, even when you order takeout.
For example, steam or oven-roast extra veggies to toss into a Chinese or Thai dish you split with someone else. Or whisk together extra virgin olive oil, balsamic vinegar, Dijon mustard, and Italian seasoning to dress greens and other veggies, like tomato, cucumber, and bell pepper. Pile up your plate with salad before digging into pizza, lasagna, or another heavy entree.
This add-your-own-veggies approach ups your intake of nutrients and fiber, and can help crowd out other high-calorie foods without making you feel like you’re dieting. In fact, it’s not dieting—it’s simply creating a healthier balance.
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Consider your splurges carefully
No doubt there are numerous opportunities to indulge this week, from whipped cream-laden hot cocoa to popcorn at the movies and decadent dinners out. But many of my clients say that if they could go back and relive certain moments, they would have skipped various foods because they just weren’t worth it.
This week pre-think your options before you dig in. Rank foods on a scale from 0 to 5, with 0 being “meh” and 5 being "can’t live without it." If something doesn’t rate at least a 4, pass. If it’s not an absolute favorite, saying no isn’t about willpower or deprivation; it just makes sense.
Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets.
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Monday, 3 December 2018
10 Foods That Fight Holiday Stress
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Get a Full-Body Workout in Only 5 Minutes With Kelsey Wells’ Dumbbell Routine
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