Tuesday, 17 December 2019
Monday, 16 December 2019
10 Moves for a Cardio Workout at Home—No Equipment Required
Sure, you can schlep to the gym and hop on the elliptical for 45 minutes. Or you can lace up your sneaks and head outside for a long run to turn up your heart rate and calorie burn. But when the temperatures drop or you just don’t have time to leave your house, you can still squeeze in a solid cardio workout at home. All you need is a little room to move—and the ability to push yourself, just enough so your heart starts pumping and the sweat starts flowing.
How can you do that? Two words: plyometric exercises.“[These] exercises are perfect for a cardio workout at home, as they save space (all the movements can be done in one place) and time because it requires max effort—and thus, less overall time spent—while also offering strength, power, and cardio benefits,” Judine Saint Gerard, NASM-CPT, head coach at Tone House in New York City, tells Health. “With these added benefits of strength and power, it may be even better than just trotting away on the elliptical.”
RELATED: The 10-Minute Cardio Workout You Can Do at the Office
The key to working hard enough to reap all the fitness rewards: firing up your core temperature so you start dripping sweat. “Most cardio workouts produce heat in the body—the more strenuous the workout, the more heat it produces, and sweating is the body’s way of cooling down,” she says. If you work through a cardio workout at home and finish it sweat-free, you’ll want to power up your intensity on the next go around. That means working faster or taking fewer breaks.
If you need a cardio workout to kick off your at-home training, Saint Gerard has the perfect routine for you. Here, she offers 10 plyometric exercises, plus how to time them to your heart-pumping advantage. Each one also has a low-impact variation for anyone jumping back into fitness after a long hiatus or someone who's starting a regular exercise routine for the first time. They're also smart options for those with injuries. The only thing you have to remember is to work hard so you end in sweat—so don't be too easy on yourself.
RELATED: The 7 Best Strength Exercises You're Not Doing
The Workout
If you’re opting for the high-impact plyometric moves, do each exercise below for 30 seconds, and rest for 30 seconds between each exercise. Prefer staying on two feet and skipping the jumps? Follow the modified moves for 30 seconds each, with just 15 seconds of rest between each exercise. Do 2-3 rounds with 60-90 seconds of rest between each round. The best part: the more you practice the less rest you’ll need.
Mountain Climbers
1. Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.
2. Keep core tight and back flat. Drive one knee in toward chest, then place it back down.
3. Immediately drive the opposite knee in toward chest. Then, place it back down. Continue alternating.
Modification: Eliminate the hop and slow down your pace, still driving one knee at a time in toward your chest.
Vinyasa
1. Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.
2. Lower down as if you’re doing a push-up, keeping elbows tight by sides.
3. Then, move chest through arms, coming into a cobra or up-dog pose (slight arch in the back; chest toward the sky).
4. Next, push through hands and lift hips all the way up to a downward-facing dog position. Repeat, flowing back to a plank position.
Modification: Drop the knees while you lower into a push-up position for more support.
RELATED: 25-Minute Core-Strengthening Vinyasa Flow
Burpee
1. Start standing, feet hip-width apart.
2. Place both hands flat onto the ground in front of you and hop feet behind you into a plank. Make sure to keep hips up, core tight, forming a straight line from shoulders to heels.
3. Then, quickly hop feet back up toward hands.
4. Jump all the way up to stand, bringing arms above head and exploding off feet. Repeat.
Modification: Place hands flat on ground, step left foot back, then step right foot back and pause in plank. Then, step left foot in, step right foot in, and stand back up, bringing arms overhead.
Lunge Jumps
1. Start standing, feet together.
2. Step left leg back and lower into a lunge, both knees bent 90 degrees, back right knee just hovering off the floor.
3. Push through the heel of the front left leg to explode up, switching feet in the air.
4. Land softly back into a lunge position, right foot forward. Repeat with right foot forward and continue alternating.
Modification: Instead of jumping up from the lunge, drive through the heel of the front leg, bring back knee up toward chest and then kick it straight out in front of you. Place foot back down and step back with the opposite foot. Continue alternating lunges with a front kick.
RELATED: 5 Power Lunges for Killer Glutes
Squat Jumps
1. Start standing, feet slight wider than hip-width apart.
2. Push your hips back and down, keeping weight in the heels as you lower into a squat.
3. Explode off your feet, extending your hips to jump up into the air.
4. Land softly back into a squat position, knees bent. Repeat.
Modification: Eliminate the jump and push the pace of a regular bodyweight squat.
Pike-Ups
1. Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.
2. Hop your feet in so that your hips drive straight up into the air and you hit a reverse V shape.
3. Then, hop the feet back to a plank position. Repeat.
Modification: From your plank position, walk feet up toward hands to create the reverse V shape, and then walk them back to a plank. Repeat, while pushing your pace.
RELATED: 20 Plank Exercises You Can Do at Home
Skater Jumps
1. Start standing, feet hip-width apart.
2. Push off your left foot to hop to the right, landing with a bent knee, hips back, chest up, and bringing your left foot behind your right.
3. Then, push off your right foot, hopping to the left. Continue alternating.
Modification: Alternate curtsy lunges by stepping one foot diagonally behind you, lowering into a lunge position with knees bent 90 degrees. Step back up to standing and repeat on the other side. Continue alternating.
Tuck Jumps
1. Start standing, feet hip-width apart.
2. Lower into a shallow squat position and then explode up into the air, driving knees up into chest.
3. Land softly back down, with bent knees. Repeat.
Modification: Start in a kneeling position. Step left forward, and then right, coming into a low squat position. Then stand up. Lower back into a squat. Then place left leg back down to a kneeling position, and then right leg. Repeat, starting with the right leg. Continue alternating.
RELATED: 4 Fat-Blasting Jumping Exercises
Lateral Hurdle Hops
1. Start standing, feet together.
2. Place a yoga block or band next to you (or pretend there is a hurdle next to you). Bend knees slightly and drive up and over, hopping over the “hurdle” as you drive knees up.
3. Land softly with bent knees. Repeat, hopping to the other side. Continue alternating.
Modification: Instead of jumping over the “hurdle,” step over it, starting with the knee closest to the hurdle, and still driving the knees up toward chest. Keep arms straight overhead as you go.
High Knees
1. Start standing with feet together.
2. Drive one knee up toward chest, with the opposite arm driving forward (elbows bent 90 degrees).
3. Quickly place the foot back down and drive the other knee up and opposite arm forward.
4. Continue alternating, landing lightly with each step like you’re running in place.
Modification: March the knees up toward the chest, eliminating the hop.
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The 5-Move Resistance Band Workout for a Strong Butt
When you’re looking for a fitness tool that totally ups the ante on your strength workouts, particularly those that target your butt, look no further than a resistance band. Those looped mini bands work wonders for firing up your glutes and working your backside from all angles—a smart strategy for those who sit most of the day, who want to run faster, or for anyone aiming to feel stronger all over.
“One of my favorite body parts to train is my glutes—I used to be quite imbalanced, where I was really strong in my quads and my glutes were quite weak,” Emily Skye, Australian trainer and founder of Emily Skye FIT, tells Health. She credits a strong butt for helping to ease her back pain. Skye loves the bands for getting blood flow to the backside, the main goal when you want to warm-up for, say, a heavy lifting routine featuring squats or deadlifts. But she also turns to them for a glute-strengthening workout all on their own.
RELATED: 15 Transformations That'll Inspire You to Start Lifting Weights
The best part about using a resistance band to work your butt: it’s the prefect travel partner, taking up no space in your bag and requiring only a small square footage to do a full workout. Plus, they’re super inexpensive. (Try this set on Amazon for just $10.)
Skye suggests getting a few bands of varying resistances, so you can learn each move with a lighter band, and as you get stronger, move up to a heavier resistance. You’ll know you’re using something with enough resistance if by rep 12, the move feels nearly impossible to complete with perfect form, she says.
Ready to feel that fire in your glutes? Skye offers five resistance band exercises below that you can do anytime and anywhere to strengthen your butt. One key form tip to keep in mind: Do each exercise with good posture. “You do that by standing nice and tall with your belly button drawn in toward your spine. And then, slightly squeeze your glutes before you start,” Skye explains.
When you’re standing tall and strong, step right into this butt workout.
RELATED: 20-Minute Pilates Butt Workout for Stronger Glutes
The Workout
Do each exercise below for 10-12 reps and 2-3 rounds. If you’re new to these moves, start with the band above the knees for all of them. If you’re intermediate or advanced, you can move the band around your ankles for the first three exercises. You want to feel the burn, so keep working for it!
Banded Squat
1. Start standing with feet hip-width apart and band around ankles, hands clasped in front of you.
2. Push hips down and back, bending knees and lowering into a squat. Make sure chest stays tall, back flat, and core tight. Resist knees collapsing in toward each other by driving them outward.
3. Then, drive heels and toes into the ground to stand back up. Repeat.
Crab Walks
1. Start standing with feet hip-width apart and band around ankles.
2. Lower into a shallow squat position, sending hips down and back and bending knees. Hold this position as you take three steps to the left.
3. Next, take three steps to the right. That’s one rep. Make sure your chest stays tall, back flat, and core tight. Resist knees collapsing in toward each other by driving them outward and aim to keep feet parallel the entire time. Repeat.
RELATED: This Full-Body Resistance Band Workout Only Takes 15 Minutes
High Plank Leg Lifts
1. Start in a push-up or high plank position, with band around ankles, forming a straight line from shoulders to heel. Line shoulders directly over wrists.
2. Without arching back, squeeze right glute and lift right leg up toward the ceiling. Then place it back down.
3. Then, squeeze left glute and lift left leg up toward the ceiling. Then place it back down. That’s one rep. Don’t let your hips drop or pike up; pull belly button up toward spine and push the floor away from you with hands. Continue alternating.
Banded Glute Bridge Abductions
1. Start lying on back, with band above knees. Bend knees, place feet flat on the floor about shoulder-width apart. Make sure heels are close to butt and back is flat against the floor.
2. Drive through the feet and squeeze glutes to lift hips toward ceiling. Make sure to maintain a slight posterior pelvic tilt, so you’re not arching low back.
3. When you reach the top with hips forming a diagonal line from knees to shoulders, drive knees out against the band, going wider than shoulders.
4. Then bring knees back to shoulder-width, and slowly lower back down to floor. Repeat.
RELATED: Hate Squats? 7 Glute Exercises for an Instant Butt Lift
Banded Clamshells
1. Start lying on right side, with the band above knees. Place right forearm on the ground and stack right shoulder over right elbow, pushing the floor away to create space in right side. Bend knees and hips about 45 degrees and stack knees and hips on top of each other. This is your starting position.
2. Then, squeeze left glute and rotate left hip outward, lifting left knee toward ceiling.
3. Slowly lower back down. Repeat for reps, then switch sides.
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Friday, 13 December 2019
15 Hip Stretches Literally Every Body Will Benefit From
If you've got a pair of hips, there's a really good chance they've felt "tight" once or twice (or uh, maybe even right this second). And you're not alone: “I hear people complain about tightness in their hips during every single [personal training] session,” says Lauren Kanski, NASM-CPT, personal trainer and coach at Performix House in New York City. “Multiple times, every single day, it’s the most common area people ask for help on besides their lower back.”
The reason? We all tend to spend a majority of the day sitting down—in the car, at your desk, on the couch—and staying off your feet plays a major role in this type of tightness. That's because that seated posture means your hips hold a flexed (or shortened) position all day, which can make moving afterward—even just standing up—feel tough. Stretching out your hip muscles, as well as moving regularly throughout the day, can help ease stiff hips and ward off pain and injury.
But even if you don’t feel tight, it’s important to tend to your hips, especially if you feel stressed. “We store a lot of stress and emotions in our hips,” Kanski explains. “We transfer energy between the upper part of the body and the lower part of the body to function and move, and the hips are the primary transfer point of that energy.” Sometimes, opening up the hips can even alleviate some overall tension and perk up your energy levels.
RELATED: This 6-Step Yoga Flow Will Open Up Your Tight Hips
To keep your hips healthy, show ‘em some TLC every day. Kanski suggests you stretch them out after you wake up in the morning, before your workouts, and before you head to bed. But even more important: stretching our hips out before and after a workout. Keep stretches active or dynamic when warming up before your workout—that means only holding for a few seconds and moving in and out of the pose. Go for passive or static stretches to cool down after a sweat, holding each position for about 30 seconds. The stretches below, shared with Health by Kanski, are a mixture of both—one through eight are dynamic stretches to keep things moving, while stretches nine through 15 are meant for when you finally slow things down.
1. Adductor Rock Back
Start in a tall kneeling position on the floor. Extend one leg straight out to the side, keeping foot flat on the floor. Place both hands on the ground, about one to two feet in front of bent knee and rotate foot of extended leg so it faces inward. Keeping your spine long, push hips back toward heel. Then, return to starting position. Perform three sets of 10 rock backs on each side. Kneel on a pillow, folded blanket, or yoga mat if needed.
2. Quadruped Hip Half Circles
Start on hands and knees, shoulders over wrists and knees under hips. Extend right leg behind you. Create a counterclockwise circle with knee, bringing it to right arm. Try to keep hips level and knee bent 90 degrees. Complete the half-circle by extending right leg behind you again. Repeat for a total of three to five reps. Do three sets per side.
RELATED: What the Heck Are Hip Dips?
3. Spiderman Lunge
Start in a high-plank position with hands directly under shoulders. Bend right knee to step right foot forward, just outside right hand. Keep left leg extended and abs tight. Step right foot back to plank and pause. Repeat. Do three sets of five lunges per side.
4. Squat-to-Stand
Start standing with feet hip-width apart. Soften knees and bend forward at waist to reach hands to toes. Once hands reach toes, or as close as possible, bend knees to squat down. In your squat position, keep your elbows on the inside legs and use them to gently push knees apart. Lift chest, pause, then straighten legs and re-fold forward to return to starting position. Do three sets of five reps.
RELATED: How Low Should You Squat? And How to Improve It
5. Walking Lateral Lunges
Start standing with feet shoulder-width apart, arms at sides. Step right foot wider than hip width and bend right knee to sit hips down and back. Keep opposite leg straight with toes pointing forward. Press through the floor away with right foot to return to starting position, left foot meeting right. Do three sets of 10 lunges per leg.
6. High Knees
Start standing. Drive right knee up to hip-height and drive the opposite arm forward, elbow bent 90 degrees. Immediately place right foot back down and drive left knee up. Then step it down. Repeat. Stay light on your feet and continue alternating for 10 reps per side. Do three sets.
RELATED: 10-Minute Cardio Workout You Can Do at Home
7. Glute Bridge
Lie on your back with knees bent and feet on the floor, hip-width apart. Engage abs and push into the floor with heels to lift hips so knees, hips and shoulders align. Squeeze glutes to the top of the movement, then slowly lower hips back down to the floor. Do three sets of 10 reps.
8. Lateral Band Walk
Loop a small resistance band around legs slightly above ankles. Stand tall with feet about hip-width apart. Soften knees and take a small step to the side with one foot. Then, slowly follow with opposite foot so feet are hip-width apart again. Avoid leaning to the side as you step and prevent lead knee from collapsing inward; knee should stay over ankle the entire time. Do three sets of 10-15 steps per side.
RELATED: This Full-Body Resistance Band Workout Only Takes 15 Minutes
9. 90/90 Hip Stretch
Sit on the floor with your knees bent and feet flat on the floor in front of you. Place both hands behind you, shift knees to the right, and lay both shins on the floor, keeping knees bent 90 degrees. Right shin should be in front of body, and left shin to the left of body. Keep chest tall. Lean forward at waist to deepen the stretch. Hold here for 30 seconds before returning your knees to center and shifting them to the left, bringing both shins to the floor and keeping knees bent 90 degrees. Do three sets of 30-second holds per side.
10. Pigeon Pose
Start in a high plank position with your hands directly under your shoulders. Then, bring right knee forward toward right wrist. Lay shin flat on the floor, parallel to chest. Keep left leg extended. Hold for 30 seconds. Lean forward at the waist to deepen the stretch. Then switch sides. Do three sets of 30-second holds per side.
RELATED: Best Yoga Poses for Your Trouble Spots
11. Child’s Pose
Start on hands and knees. Then, spread knees wide while allowing big toes to touch. Sit back into hips to rest butt on heels. Inhale and sit up straight to lengthen spine through the crown of your head. On an exhale, fold forward at the waist, allowing chest to rest between or on top of thighs, and bring forehead to the floor. Keep arms extended in front of you with palms on the floor. Keep butt touching heels. Hold here. Do three sets of 30-second holds.
12. Couch Stretch
Start in a half-kneeling position, right foot forward and knees bent 90 degrees. Place the top of left foot on a couch, chair, or bench behind you. Hands can go on hips or on front knee. With chest tall, gently press hips forward and hold for 30 seconds. Do three sets of 30-second holds per side.
RELATED: 15 Stretches You Should Do Every Day
13. Frog Stretch
Start on hands and knees. Spread knees slightly wider than hip-width apart but keep feet in place and turn the toes outward. Then, come down onto forearms and keep spine straight as you try to “spread the floor” with knees and sit hips back toward heels. Hold here. Do three sets of 30-second holds.
14. Supine Figure-Four Stretch
Lie flat on back with legs extended. Extend arms out to the sides and flat on the floor. Bring right knee toward chest and grab with left hand. Gently pull knee across body, making sure right shoulder stays flat on the floor. Hold for 30 seconds. Do three sets of 30-second holds per side. Place a yoga block, pillow or folded blanket under bent knee for support, if needed.
15. Half-Kneeling Hip Flexor Stretch
Start in a half-kneeling position, right foot forward and both knees bent 90 degrees. Place hands on front thigh for support. Tuck hips forward and pull belly button toward spine. Then, rock forward gently without un-tucking hip or rounding back. Hold for 30 seconds. Do three sets of 30-second holds per side.
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Thursday, 12 December 2019
What Are Pre-Workout Supplements—and Should You Try Them?
Most days it's hard enough lacing up your sneakers and making it to the gym, let alone powering through an entire workout. If only there were an easy button of sorts—or at least something to help you kickstart a workout (and maybe also help you work out a little harder and longer).
That's where the idea of pre-workout supplements and drinks come into play (you've probably seen your fittest friend pop some into her water bottle before heading to the studio). But what's exactly in these supplements—and do they even work to help enhance your workout? Health spoke to experts—both nutritionists and trainers—to get the lowdown on pre-workout supplements and help you decide whether you want to try 'em or skip 'em.
What exactly are pre-workout supplements?
Basically, these pre-workout supplements—which often come in powdered form—are supplements meant to boost your workout if you take it beforehand.
“The main goal of pre-workout supplements, based on the research but contrary to most pre-workout claims, is to enhance the feelings or perception of a superbly charged workout,” says Jim White, RD, owner of Jim White Fitness & Nutrition in Virginia Beach. “Most pre-workout supplements do this by using stimulants which increase blood flow, heart rate, energy, and focus. This makes an individual feel like they can work out harder and with more intensity in order to get more out of their training.”
Just FYI: No two pre-workout supplements are the same, but many contain a few matching ingredients, like carbohydrates and caffeine for fuel and energy. (Carbs are your body's preferred source of fuel, says Nancy Clark, RD, author of Nancy Clark’s Sports Nutrition Guidebook.
Pre-workout supplements can also include nitrates, which have been found to improve blood flow and work efficiency (meaning you use less energy to perform a similar amount of work); sodium bicarbonate, aka baking soda, to help reduce lactic acid and improve short-term performance; creatine, to improve muscle strength and high-intensity performance; and potentially beta-alanine, to help balance the pH of muscles, according to White.
RELATED: Do Supplements Cause Cancer? Here's What a New Study Says
Can pre-workout supplements help you lose weight?
Maybe, but don’t bank on it. Supplements that contain stimulants (again, like caffeine) and other energy boosters like B vitamins could kick up your drive so much that you get a better workout and therefore, burn more calories. You just have to make sure you don’t end up eating those calories right back.
“I know many people that jazz themselves up with pre-workout supplements, burn off 500 calories in their workouts, and then eat 700 to 800 calories at breakfast,” say Clark. “It doesn’t matter how much you burn at a workout, what matters is if you created a deficiency.” Translation: Even if you do work harder at the gym because of pre-workout, that doesn’t necessarily mean you’ll lose weight.
Also, if exercise makes you hungrier or you feel like you deserve to eat more because of a hard workout, it’s very easy to eat those calories burned and then some. “I totally separate exercise and weight,” Clark says. “Most of weight loss is about pushing away from the dining room table and eating less food.” And that doesn’t involve pre-workout supplements.
RELATED: 3 Things People Get Completely Wrong About Vitamin Supplements
Are there any safety concerns with taking pre-workout supplements?
Most pre-workouts contain caffeine—that’s where you get that heightened energy. But beware: some can sneak in more than four cups of coffee worth of the stimulant, according to testing done by the third-party company, LabDoor. Check to see how much you’re consuming, noting that one cup of coffee typically contains 95 milligrams of caffeine, according to the USDA.
Keep in mind: “Supplements are not regulated in the same way that foods are,” says Jen Bruning, RDN, a spokesperson for the Academy of Nutrition and Dietetics. “Looking for a label from a testing organization is a good first step in making sure your supplements contain what is listed.”
Experts suggest searching for stamps of approval from companies like Informed Sport, NSF Certified for Sport, BSCG Certified Drug Free, or US Pharmacopeia. “No supplement can ever be deemed 100% risk free, however, these certifications help to mitigate risk and keep it at a low level of possibility,” White says.
Because you can never be 100 percent sure what you're getting in a supplement, White warns against other ingredients that could lead to problems like heart conditions, including amphetamine-like stimulates (think ephedrine, which the FDA banned in 2004 due to the serious side effects) or testosterone-promoting hormone boosters.
Also, keep in mind, that if you're supplementing your meals with the pre-workout supplements, you could end up getting too much a good thing. “Most people can see results from the right combo of foods and hydration, and supplements simply aren’t needed,” says Bruning. “Over-consuming nutrients and other supplements can be wasteful—our bodies can’t always use the high amounts of nutrients sometimes found in supplements, shakes, mixes, and more. It can also be dangerous to over-consume some micronutrients or other ergogenic aids. Supplements can also be expensive for the results that you may see.” And those are only potential results for the price you pay.
RELATED: The Supplements That Can Actually Help With Diet and Weight Loss—and the Ones That Can't
So, should you try pre-workout supplements?
Honestly it depends. Elite or competitive athletes, for example, will probably get the biggest pay-off from pre-workout mixes, considering they need that little extra shot of performance benefit, says White.
Pregnant or breast-feeding women or kids under 18 shouldn’t take these supplements, because of the high level of stimulants, White adds. Those with conditions like heart arrhythmia, diabetes, or pre-diabetes, or those with a sensitivity to caffeine should probably skip, too.
If you have trouble sleeping, take blood pressure meds, have gastrointestinal issues, or have had issues with disordered eating, you should also be hesitant about taking pre-workout supplements, and talk to your doctor before doing so. “Pre-workout can leave you jittery and may lead to over-training and injuries in some people so it’s important to weigh all the risks with benefits of taking a pre-workout supplement,” White says.
For the most part, however, pre-workout supplements can't do anything whole foods can't also do. For example: While caffeine might work to boost your energy levels, a cup of coffee will do the same. And while many pre-workout powders tend to pack a carb-protein combo that fuels your body for an intense sweat, a banana with almonds will do that too. “I always trust food more than I trust a supplement. Most products have nothing magic in them, they’re just convenient," says Clark.
Ultimately though, the decision is up to you and your needs and goals. But all the experts said you likely don’t need them.
If you do want to try a supplement, just make sure you talk to your doctor first, especially if you have an underlying health condition. And chat with a dietitian who specializes in sports—he or she can help you figure out proper dosing and other safety details.
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Of Course Katie Holmes Found This Year’s Coziest Winter Boot
Nothing’s worse than cold feet. That’s why come winter’s slush and sleet, it’s especially important to invest in shoes that will keep them warm and dry. While there are plenty of boot options that promise to do both, it seems celebs and royals alike have been especially keen to Sorel, a brand known for its fashionable all-weather shoes that won’t leave you with cold feet.
Kate Middleton wore a pair of Sorels to a royal outing in 2018, and since then, it’s safe to say that interest in the brand’s practical footwear has spiked even more. After all, a fashion find becomes a can’t-pass-up item when it’s functional, wallet-friendly, and royal- or celeb-approved.
RELATED: This is the Only Jacket I’ll Be Living in This Winter
Most recently, though, it was Katie Holmes who was seen walking around the Big Apple in a pair of Sorels. Hers, which are from the brand’s collaboration with Chloé, are designed with a durable rubber sole that grips icy surfaces and a soft shearling-lined interior that keeps your toes toasty.
Shearling coats have been a popular pick in the outerwear department for many seasons now, so it only seems natural that the plush fabric finds its way into the footwear world, too. Plus, a shearling-lined interior makes shoes feel 10 times cozier and warmer.
RELATED: Forget Black Booties, Amal Clooney and J.Lo Are Wearing This Weather-Resistant Boot Trend Instead
While Holmes’ exact pair is sold out everywhere, luckily, Sorel has a bunch of other shearling-lined styles that are nearly identical to the star’s. Bonus: Most are under $300. Below, shop the cozy, winter-ready boots before the first real snowstorm of the season hits.
SOREL Joan of Arctic II Lux Wedge Genuine Shearling Bootie
COURTESY
Shop now: $270; nordstrom.com
RELATED: The $99 Boots That Both Rihanna and Meghan Markle Swear By for Bad Weather
SOREL Joan of Arctic II Cozy Genuine Shearling Wedge Bootie
COURTESY
Shop now: $250; nordstrom.com
RELATED: The 14 Best Waterproof Hiking Boots, According to Customer Reviews
SOREL Phoenix Luxe Genuine Shearling Waterproof Bootie
COURTESY
Shop now: $210; nordstrom.com
RELATED: The Best Fall Boots for Your Feet, According to Podiatrists
SOREL Joan of Arctic Next Faux Fur Waterproof Snow Boot
COURTESY
Shop now: $250; nordstrom.com
RELATED: These Celeb-Loved Comfy Sneakers Are One of Oprah's Favorite Things This Year
SOREL Tofino II Luxe Waterproof Boot
COURTESY
Shop now: $200; nordstrom.com
SOREL Perfect Pairs Blake Waterproof Bootie
COURTESY
Shop now: $220; nordstrom.com
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Wednesday, 11 December 2019
Black Bean–Quinoa Skillet Casserole
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Kimchi Soba Bowls
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Tuesday, 10 December 2019
What is Keto 2.0—and Is It Any Healthier Than The Standard Keto Diet?
I am not a fan of the keto diet, particularly as a registered dietitian specializing in sports and performance nutrition and plant based eating. In my opinion, a traditional keto plan is far too limited in carbs and fiber, and the emphasis on animal based foods, like red meat, has been linked to an increase in inflammation and health risks. And those are just a few of my concerns.
Now, a new version of keto, called keto 2.0, aims to resolve some of these limitations. It allows for more carbs, emphasizes healthier plant based fats, and as a result may be more sustainable long term and better for your health (note: the jury is out on the latter, as the diet hasn’t been studied). Here’s my take on it as a nutritionist, and my bottom line advice on how to determine the best diet for you, not just for weight loss, but for your overall health of mind, body, and spirit.
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What is keto 2.0?
When keto began to bubble up, I hoped it would be a passing fad. But it has turned into quite the dietary juggernaut. In a traditional keto diet, 75-90% of the calories come from fat, about 5% from carbs, and the remaining percent from protein. (On a 1600-calorie diet, that’s just 80 calories from carbs, or 20 grams.)
Those strict macros wind up forcing people to forego many whole grains and healthy, higher-carb veggies, and instead load up on products that are carb- and fiber-free, like cheese and pepperoni. And even with weight loss, I have seen this eating pattern result in spikes in “bad” LDL cholesterol, in addition to other unpleasant side effects, including constipation, hemorrhoids, and irritability.
In keto 2.0, the proposed macros shift to 50% fat, 20% carb, and 30% protein. For that same 1600-calorie diet, that’s now 320 from carbs, or 80 grams worth. While still limiting overall, this modification makes room for more plant based foods, like fresh fruit, oats, and lentils.
As for fat, one of the reasons keto works so well for weight loss (healthfulness aside) is because fat is highly satiating. At 50%, keto 2.0 is still high enough in fat to promote fullness and delay the return of hunger, which helps prevent overeating.
Also important: Keto 2.0 emphasizes leaner protein sources, like fish in place of steak. Perhaps most importantly, a higher allowance of plant based foods and fiber better supports the growth of beneficial microbes in the gut tied to anti-inflammation, immunity, and positive mood.
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So, is keto 2.0 healthy?
“Healthy” may be a stretch, but compared to the standard keto diet, keto 2.0 is better, and much closer to a traditional Mediterranean Diet, long considered a gold standard for weight loss and health. That said, I’m not convinced that this revamped keto plan is the most ideal diet.
First, keto 2.0 still doesn’t advocate for a entirely plant-based diet, which has been tied to lower BMI (body mass index), a reduced risk of chronic diseases, and improved longevity, in addition to being better for the planet.
This connects to the bigger issue, which is that healthful, sustainable weight loss is less about your exact macro ratio, and more about the quality and balance of what you eat. For example, while I don’t believe there is a one-size-fits-all approach to dieting, in my two decades of counseling clients, I’ve seen that long-term weight management and better health often results from nixing processed foods, eating plenty of non-starchy veggies and plant-based fats, opting for lean sources of protein, and eating whole-food carbs that match your body’s energy demands.
Noticed I mentioned carbs in that last paragraph—that’s because many people have come to believe that carbs are inherently fattening, and that’s not accurate. Carbs become problematic for weight management and health when they’re highly processed (stripped of nutrients and fiber, and combined with man made additives and/or sugar), and when the amount consumed exceeds your body’s ability to burn them—even healthy carbs. But, nixing carbs completely, or severely restricting them is also not the solution. Balance is key.
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Should you try the keto 2.0 diet?
Overall, keto 2.0 is closer to a balanced diet that standard keto—it ticks some of the key nutritional boxes, like more fiber, the inclusion of plant based fats, and leaner proteins. But, it still may not be 100% right for you.
Ideally, we need to get away from these all-or-nothing extreme diets and focus on balance and food quality. For long term weight loss and optimal health, it’s also important to consider how any particular diet makes you feel. Evaluate your energy, mental focus, sleep, digestive health, workout quality and recovery, immune function, mood, and happiness. If you’re eating in a way that detracts from your mental and physical well being, or negatively impacts your quality of life, it’s not supporting your health, even if you are losing weight; and it probably won’t be sustainable.
Still, if you want to give keto 2.0 a try, go for it. Just keep in mind that it’s always important to listen to your body and your gut instinct. And it’s OK to make tweaks to your eating plan that feel like a better fit, even if they aren’t in line with the newest trend.
Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.
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Monday, 9 December 2019
Caroll Spinney, Puppeteer Behind Big Bird, Dies of Dystonia. What Is That?
You may not be familiar with the name Caroll Spinney, but if you grew up watching Sesame Street, then you know this legendary performer. Spinney was the puppeteer behind iconic characters Big Bird and Oscar the Grouch. He died at age 85 on December 8 “after living with dystonia for some time,” according to a tweet from the official Sesame Street account.
What exactly is dystonia? The condition refers to a group of distinct disorders that are characterized by involuntary abnormal muscle postures, Melisa Petrossian, MD, neurologist and director of the Pacific Movement Disorders Center at Providence Saint John’s Health Center in Santa Monica, California, tells Health.
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“In medical terms, muscle tone refers to the ability of the muscle to properly relax when at rest; it has nothing to do with muscle definition sought out by exercising,” explains Dr. Petrossian. “When the muscles are not properly relaxed, they may show abnormal postures, tightness, or even tremor (shaking).”
These muscle movements can come in the form of spasms, which may be mild or painful, and they can interfere with daily life, according to Mayo Clinic.
In February, just after his appearance at Great Lakes Comic Con with some of his Sesame Street castmates, Spinney announced on Facebook that he was “slowing down” and shared some of the realities of living with dystonia.
“The fact is I’m 85 years old and also battle daily with the devastating symptoms of dystonia,” he wrote. “There is no cure. Some days are better than others.”
He went on to reveal that his symptoms included involuntary muscle contractions, slow repetitive movements, and cramps, which lead to an “abnormal posture at times.”
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Dystonia can be generalized (affecting the whole body) or focal (affecting just one body part), says Dr. Petrossian. Adult-onset dystonia is typically focal, and one of the most common types is cervical dystonia, which tends to present as neck spasm or pain, or as abnormal neck postures and head tremor. (FYI, cervical in this context refers to the neck, and has nothing to do with the reproductive organ.)
Another type of focal dystonia is spasmodic dystonia, which affects the muscles that control the vocal cords, causing a strangled or strained voice; blepharospasm, which strikes the muscles of the eyelids and results in excessive blinking and difficulty keeping the eyes open; and hemifacial spasm, which affects the muscles of one side of the face, leading to twitching or tightening of the muscles around the eye, cheek, or mouth on the affected side.
Spinney also suffered from some “less visible things this disease causes,” as he put it—namely light sensitivity in his eyes, twisting movements, and vocal box spasms. “This is why I can be very softly spoken or wear sunglasses indoors on certain days,” he explained. “It’s all related neurologically and also affects the ability to focus on a task at hand sometimes.”
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As many as 250,000 people in the United States have dystonia, making it the third most common movement disorder behind essential tremor and Parkinson’s disease. It is a condition that knows no age, ethnic, or racial boundaries; it can affect young children to older adults of all races and ethnicities, according to the American Association of Neurological Surgeons.
The cause of dystonia isn't known, but some forms are inherited, states Mayo Clinic. And while there is no cure for dystonia, as Spinney wrote in his Facebook post, treatment options do exist, and they depend on whether it is focal or generalized.
“Focal dystonia often respond to botulinum toxin, such as Botox, which targets the muscles that have abnormal activity," says Dr. Petrossian. "The injections are typically done every three months and remain effective even after years of therapy,” she explains.
Oral meds, such as baclofen, cyclobenzaprine (Flexeril) and benzodiazepines like diazepam, are often required for generalized dystonia to reduce muscle spasm. A baclofen pump is an alternative to oral meds, Dr. Petrossian says––this inserts the med straight into the spinal canal, and it may result in fewer cognitive side effects, such as imbalance and grogginess.
If botulinum toxin and oral meds don’t improve the symptoms of cervical dystonia, another option may be deep brain stimulation (DBS) surgery. In this procedure, electrodes are placed into the brain, then connected to a pulse generator or battery that is inserted under the skin below the clavicle.
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In Spinney’s Facebook post, he paid tribute to his “great support team” in Deb, his wife of 40 years, and his agents. “They help me get through these issues that can be tough even under the best circumstances,” he added.
Ultimately, he didn’t let his illness hold him back, even at age 85. “I may have retired but I’m not ready to relegate myself to solitary confinement yet,” he wrote. "Now that I’m not as active with day to day programming on Sesame Street, I have more time to get out and about to meet the world. My fans’ stories, pictures, smiles, and tears are uplifting to the soul and are why I keep going!”
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Sunday, 8 December 2019
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Monday, 2 December 2019
Can Eating Banana Peels Help You Lose Weight?
Bananas are insanely good for you. Not only are they packed with 12% of your recommended daily dose of potassium and 20% of vitamins C and B6, but a single piece of the fruit also boasts 3 grams fiber. They are also a great source of resistant starch, a type that naturally suppresses your appetite, ultimately aiding in weight loss. Did we mention they are also super delicious, whether you are eating them straight from the peel or blended into a smoothie, added to baked goods, or sliced up in your oatmeal? But according to one nutritionist, if you want to really amplify the health benefits of bananas, you should be eating the peel as well.
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“Specifically, you will increase your overall fiber content by at least 10 percent as a lot of dietary fiber can be found in the skin of the banana,” Australian nutritionist Susie Burrell wrote in a blog sponsored by Australian Bananas. “You will get almost 20 percent more vitamin B6 and almost 20 percent more vitamin C and you will boost both your potassium and magnesium intake.
She doesn’t suggest munching on the skins but cooking the skin to soften it first, which will “break down some of the cell walls within the skin helping to make the nutrients easily to absorb,” then blending it into recipes or smoothies.
She also maintains that the color of your banana skin makes a difference nutritionally. Green banana skins are both rich in the amino acid tryptophan (associated with good sleep quality) and also in resistant starch, which will benefit gut health. A ripened banana with yellow skin boasts a higher proportion of antioxidants associated with anti-cancer effects, she says.
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But before you start boiling your banana skins, keep in mind that while banana peels are edible and do have some proven nutritional value, scientific evidence to back up Burrell’s weight loss claims is lacking.
“There is no published research on this, so we don’t know for certain how eating them may impact weight loss,” Health's contributing nutrition editor, Cynthia Sass, RD, explains. While theoretically nutrients like fiber, prebiotics, and antioxidants may help with weight loss, because the studies are lacking, there is no established form (green versus ripe), specific amount/dose, prep method, or frequency (daily, weekly, etc.) tied to a specific amount of weight lost over a given time frame. “I don’t think it’s absolutely necessary to try to incorporate them into your diet,” she says.
Adds New York City-based nutritionist Jackie Newgent, RDN, CDN: “There are so many more enjoyable ways to get fiber in general—and resistant starch in particular. I would much rather recommend someone enjoy a bowl of oatmeal or snack on some hummus, or add oats or beans to delicious recipes.
If you do decide to give them a try, Sass encourages you to choose USDA certified organic, and wash them well to avoid pesticide residues. “You can also start with a small amount and incorporate into dishes with ingredients that help counter the flavor, like a smoothie with sweet fruit and a touch of ginger root or vanilla,” she suggests.
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