These Common Grocery-Store Staples Will Help You Reach Your Weight-Loss Goals
https://ift.tt/2GWYDM3 If you're trying to lose weight, there are a variety of things you can do. Eating more vegetables, making changes like lifting weights, and researching weight-loss tips can all be helpful, but food can either help you achieve or diminish your goals. If the majority of the food you're eating isn't healthy, it can offset those weight-loss plans. That doesn't mean cutting out foods, it means you should add more nutrient-rich, healthy foods to your diet. Try keeping these seven foods on hand and see what works for you when you're trying to lose weight. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 28, 2018 at 10:18AM
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The Keto Flu Is Real (and Terrible) - Here's How to Survive It
https://ift.tt/2LEh0c3 About 24 hours into the ketogenic diet, I began to get cranky. This was a crankiness beyond my usual slightly irritated (OK, very irritated) demeanor when I'm hungry. I was tired, starving, headachey, craving carbs, and on the verge of tears. When you embark on a keto diet - which involves eating lots of healthy fats, a moderate amount of protein, and very few carbs - it's actually pretty normal. It's even got a nickname: the keto flu. "If you follow the ketogenic diet, you reduce your carbohydrate intake to extremely low levels," Michelle Routhenstein, MS, RD, CDE, CDN, the owner of Entirely Nourished, a nutrition counseling and consulting private practice, tells POPSUGAR. "The body then has to adapt to break down fat for energy instead of using glucose, the primary fuel your brain is used to using to survive." She explains that your body can convert carbs to usable energy pretty easily, but it takes your body a few extra steps to use fat and protein as fuel. "Since fat is usually reserved as a secondary fuel, the body has to adapt to the shock and 'withdrawal' of its usual source of energy, which can lead to flulike symptoms," she says. She tells POPSUGAR that the keto flu can last anywhere from three to seven days, though not everyone will experience symptoms. "It depends on the overall health and nutritional status of the individual before starting the ketogenic diet," she says. "Nutrient deficiencies, age, activity level, sleep, stress, hydration status, and prior carbohydrate intake (including the amount and consumption of complex and/or simple) can all impact if and how severe the keto flu may be." Note: "People with certain medical conditions such as diabetes or kidney disease should be monitored closely by a doctor prior to starting the ketogenic diet, as there can be dangerous reactions to ketosis," Routhenstein says. Here are the common symptoms of the keto flu:
To help make the keto flu less terrible, there are a few things you can do. First off, increase the amount of water you drink. Routhenstein recommends at least two to three liters of water per day. "When carbohydrates are reduced, carbohydrate storage (glycogen levels) dips to low levels, and since carbohydrates hold onto water, water is excreted more from the body," she explains. Basically, that means you'll get dehydrated, so it's really important to drink water. Also, stick to light exercise while you're experiencing the keto flu. "Exercise uses more fuel (primarily glucose), and since glucose is being severely reduced, avoiding intense exercise can assist with the new transition," Routhenstein explains. Because the keto diet is quite restrictive, it's easy to miss out on essential nutrients - especially potassium, calcium, B vitamins, and magnesium. "Some individuals may become sodium deficient because when insulin levels are kept low (due to low carbohydrate intake), the kidneys excrete sodium at a higher rate," Routhenstein explains. Being nutrient deficient can cause many of the keto flu symptoms. She recommends incorporating lots of green leafy vegetables, almonds, and avocado into your diet. Routhenstein also says that slowly transitioning to a keto diet can also help minimize the symptoms of the keto flu. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 28, 2018 at 10:02AM A Trainer Shares an Exclusive 12-Week Program to Help You Lose Weight - Let's Get Started!5/28/2018
A Trainer Shares an Exclusive 12-Week Program to Help You Lose Weight - Let's Get Started!
https://ift.tt/2xl2SkY When you're starting off on a weight-loss journey, it can feel overwhelming to know how to proceed. But we've got you! Ridge Davis, a personal trainer in West Hollywood, CA, put together an exclusive weight-loss plan for POPSUGAR, and there's no way you won't get fit AF if you follow his directions. "This plan is super easy for a beginner to navigate in the gym. It only requires dumbbells and a cable machine," Ridge told us. "Also, all the workouts last about 45 minutes and incorporate 10 minutes of core activation, 10 minutes of HIIT cardio, and 30 to 35 minutes of fundamental strength training. This combination is perfect for beginners because it develops both their cardiovascular systems and gets them acquainted with strength training in a nonintimidating way." Sounds pretty good to us! This weight-loss program lasts for 12 weeks and is comprised of three four-week cycles, so you can take it slow and steady. No need to rush. "The first cycle will probably feel the most shocking because it is going to require their body to use many muscles they haven't worked before," Ridge told POPSUGAR. "Also, the HIIT cardio component of the workouts will raise their heart rate and build a solid metabolism. Each cycle builds in weight and complexity." Ridge warns that you might feel hungrier as the program progresses because you "need to eat more to fuel your quicker metabolism." That's a good thing, though. "With this faster metabolism, you will see weight loss start happening," he said. "The second cycle takes it up a notch by more challenging HIIT cardio and a little more circuits added in the strength portion. Energy levels will be higher, and you will be excited to keep this momentum up! By this point, you will start seeing and feeling your body change. The third cycle will be the toughest, but you will look and feel like a badass with the change in your body, inside and out." Keep in mind that your diet is just as important. Steer clear of packaged and processed foods (sorry, sugar and diet soda!), and stick to whole, natural foods. Make sure you're getting plenty of protein to help you stay strong and build all the lean muscle you need. The Weekly ScheduleAs you go through these cycles, Ridge says your workout schedule will stay the same. You'll alternate between Program A and Program B from each cycle. This is what your week will look like:
Keep in mind that each program has a few different workouts within it, so read them carefully before you get started. See ahead for all the movements. You'll need a pair of dumbbells (you'll see these exercises noted as DB), a mini resistance band, and a cable machine, which you can likely find at your gym. Let's get to work! Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 28, 2018 at 09:19AM
Here's What Vegetarians and Vegans Can Expect After Trying Meat Again After a Long Time
https://ift.tt/2LBOoAj If you've been meatless for quite some time, your body might not know how to handle a 22-ounce ribeye steak. Of course, a tip might be to start slowly, only eating a little bit of meat to test it out, rather than scarfing down that bad boy, but either way, you might notice some immediate changes to your digestion or mood. While there are several benefits of being a vegan or vegetarian, if you have chosen to forgo that lifestyle and try meat again, you'll want to be prepared. Here's what you might feel upon taking that bite (or two) and how to make the transition easier.
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You Might Feel BloatedYou might get a bit full, and even constipated, as your body takes in a chunk of meat. "It takes quite a few enzymes to break down protein, so it's a good idea to start slowly with only 1 ounce (1 inch by 1 inch by 1 inch) with 2 cups of steamed vegetables and a papaya enzyme, and if you are into digestive enzymes that contain protease, lipase, and amylase, take one with your meal," says Mariana Daniela Torchia, MPH, RD, PhD. Papaya can improve digestion, and amylase breaks down carbs, protease breaks down amino acids (proteins), and lipase breaks down fats, she says, all helping your body adjust better. "Do not drink a bunch of water with your meal, as water dilutes your natural digestive enzymes," she adds. You'll Feel Fuller FasterOf course, if your meatless diet consists of lots of protein, found in tofu and legumes, for example, you might feel full already, but meat generally can make you feel more weighed down, she says. As you'll likely feel fuller, you might not need to eat as much, especially if your meatless diet was mostly made up of carbs or sugars. "Some people start to lose weight after having had a higher carbohydrate vegetarian diet, and you may feel fuller for a few hours longer, as it takes longer to break down meat than fruits," she says. Your Blood Sugar Won't Spike as MuchAs meat is lower on the glycemic index than carbs are, if you've been eating more carbs on your meatless diet, your body won't have as high a surge in blood sugar when eating meat instead. "Generally, animal proteins do have much lower glycemic index glucose responses (your blood sugar does not go up) than when you eat rice and beans and fruits," she says. You'll Have Fewer Sugar CravingsThis may also lead to decreased sugar cravings in some, too, she adds, although everyone differs. "As protein digests slowly, it does not spike your sugar, you do not produce a rush of insulin, and, therefore, you do not have a sugar crash," she explains. The stability helps fight cravings. You Could Experience a BreakoutUnfortunately, eating meat might trigger a breakout, as in general, plant-based diets are better for your skin. "There are not conclusive studies here, but there is a possible connection between the intake of IGF-1 (insulin-like growth factor), which is present in meat and dairy (but not in plant proteins), and adult acne," Ginger Hultin, MS, RDN, CSO, spokesperson for the Academy of Nutrition and Dietetics, tells POPSUGAR. "Consuming IGF-1 has been linked to increased production of androgens in the body, which could lead to increased acne in some people," she explains. You Could Get HeartburnYour tummy might hurt after eating it, since it's a new substance, which can make digestion troublesome. When digestion is off, it could lead to heartburn, says Hultin. Plus, the high fat in meat won't help or go down too smoothly if you're not used to it. "High-fat meals are risk factors for heartburn symptoms in some people," she adds. "The biggest change someone might experience when reintroducing animal proteins is that the saturated fat content is much higher in meat - especially beef and pork. There is no fat in beans and no saturated fat in soy products," she says. Fat leaves the stomach more slowly than carbohydrates or protein, and so this can actually be the shift people feel in their digestion, she explains. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 28, 2018 at 08:18AM
You Need to Know the Striking Difference Between Ketosis and Ketoacidosis
https://ift.tt/2skETMV Between the trendiness of the ketogenic diet and prescription drug commercials warning you about symptoms of ketoacidosis, it can be hard to keep ketoacidosis and ketosis straight. It's easy to get the two confused since their names sound very similar. But ketoacidosis and ketosis are actually two very different things. For starters, ketoacidosis is an actual condition, often referred to as diabetic ketoacidosis, or DKA. According to Healthline, DKA is a life-threatening complication of type 1 diabetes that forms as the result of dangerously high ketones (or fat released from cells) and blood sugar levels. This ultimately makes your blood too acidic, which can affect your liver and kidney function. Factors leading to DKA can include illness or infection (such as pneumonia or a urinary tract infection), not following a proper diet, or not taking an appropriate dose of insulin. While this condition mostly occurs in people with type 1 diabetes whose bodies do not produce insulin, it can also happen to people with type 2 diabetes whose bodies also produce little to no insulin. DKA symptoms can include the following:
DKA symptoms may also be the sign of undiagnosed diabetes. It's important to seek immediate emergency medical attention if experiencing these symptoms, especially if you already are a diabetes patient, as DKA can develop in less than 24 hours. A simple blood test can confirm if you do in fact have DKA or are simply experiencing ketosis. With treatment, DKA can improve within 48 hours. Ketosis, on the other hand, simply refers to the presence of ketones (a chemical produced when the body burns stored fat) and is not a harmful condition. It simply means you have more ketones than usual in your blood or urine, but it's not high enough to lead to acidosis. Your body can experience ketosis when you're following a low-carb diet (such as the keto diet), if you're fasting, or if you've consumed too many alcoholic beverages. The low-carb, high-fat keto diet has the body produce ketones in the liver to serve as an energy reserve in place of the missing carbs with the goal of achieving rapid weight loss. Many medical experts are often quick to advise against trying the diet as it can cause an imbalance in the body's production of glucose and insulin, which are necessary energy sources. According to Dr. Josh Axe, DNM, DC, CNS, a certified doctor of natural medicine, doctor of chiropractic, and clinical nutritionist, the keto diet was originally created for epilepsy patients and consisted of getting about 75 percent of calories from fat sources, such as oils or fattier cuts of meat, 5 percent from carbs, and 20 percent from protein. He believes that a modified or "less strict" version of the keto diet can still help promote quick weight loss safely. This would entail alternating days of higher and lower carb intake. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 28, 2018 at 07:39AM
So Your Crush Isn't Into You—Here's How to Rise Like the Beautiful Phoenix You Are
https://ift.tt/2LD9H4H Having a "crush" sounds so trivial, but just think about the term for a second: The word crush is used to describe beating, breaking, and trampling—which is exactly how your heart feels after a fantasy love suddenly ends. Once you know that your daydreams are never coming to fruition, how can you learn how to get over a crush? As an adult, it can be much harder to talk about your hurt feelings when many of your friends might be dealing with long-term breakups (or even divorce). But I'm here to say: A crush is a real, strong emotion, and you have every right to feel sad, depressed, and even pissed that it's over. And this sentiment is backed by a host of psychologists and relationship experts I interviewed for advice on how to forget about your crush and move on. Feel Your Feelings, Then Rise Like the PhoenixWhen a crush is over, that pain is real. Literally. A study performed at the University of Michigan found that social rejection produced physical pain signals in the brain. Your unrequited crush may, in the words of Tommy Wiseau, be tearing you apart. "You may feel the need to grieve. Act on it. It helps the process," says relationship expert Caleb Backe. Backe insists that even one-sided relationships take an emotional toll, so you need to take a moment to let yourself feel the pain. Still, this hurt won't last, and you may turn out the better for it, according to Backe. "Think of yourself as a phoenix who needs to burst into flame and 'die'—before being reborn." That may sound a bit melodramatic, but when it comes to a hard crush, I think it's the perfect level of dramatic. So take some time to be sad, then listen to this song on repeat and become your fiery, white-hot self. Let the Dream Die"I think it's more the loss of the dream than anything else," says licensed mental health counselor Erin Parisi. She goes on to say that most of the pain of crushing comes from developing an elaborate fantasy around your would-be partner. "We usually fantasize about how great dating the person would be. We don't fantasize about the dishes in the sink, dirty laundry, farts in bed, amiright?" Parisi recommends imagining what the relationship would be like in real life. "They definitely have habits that would annoy you, a family member who gets on your nerves, smelly morning breath, or a cat you're allergic to." Since the crush started in your imagination, you can use your mind to put it to an end. Parisi adds a hopeful message: "There's a reason the crush came to an end. You're better off crushing on someone new!" Get OutIt's tempting to dwell on the last time you talked to your crush or social-media stalk whoever they recently started dating, but it won't help you move on. Instead, you need to get out—both literally and figuratively. Licensed marriage and family counselor Heidi McBain recommends going out and having a good time with a close friend. Since the crush was such a mental affair, it's best to get out of your head and relate to other people instead. McBain suggests talking to friends, family, or a therapist about the emotional pain you are experiencing, which she says can help you recover faster. Or you can discuss the constant disappointment that is The Bachelor with your pals. Either way, the social connection and break from your swirling thoughts will do you good. Also, this is an ideal moment to have some real "me" time. "Figure out what else is important in your life and spend more mental energy on these pursuits," says Kelsey Torgerson, MSW, LCSW. By putting that crush intensity into something productive, you could learn a skill or master a new hobby. Even if you simply try something different and start meeting new people, you'll feel that crushing pain fade away. Since you're already out meeting new people, you might find yourself wanting to date again. "This crush might have been getting in the way of you wholly pursuing an available romantic partner," Torgerson says. When you spend half your time daydreaming about a Hawaiian vacation with a person who's not really into you, you're probably missing all the wonderful people who are interested. By letting go of the fantasy, you might make your relationship goals a reality. Next time those crush-y feelings start tingling in your chest, don't develop an elaborate dream world about your relationship. Just talk to the person. Ask a mutual friend to hook you up or use Facebook to do something other than argue with your weird uncle. Worst-case scenario, the other person isn't interested and you can move on, sparing yourself a lot of heartache. Best-case scenario, all your wonderful dreams of your crush come true—with somebody better. Health via Greatist - Health and Fitness Articles, News, and Tips https://greatist.com/ May 28, 2018 at 07:21AM
I Lost 130 Pounds—but Discovered That My Weight Wasn’t the Real Problem
https://ift.tt/2kwhyEN When I was heavy, I would stand in front of the mirror constantly. I'd examine every inch of my body and dream about the day I could wear clothes smaller than a XXL. Sometimes, I'd picture myself on a beach, confidently wearing a bikini. I weighed 300 pounds at the time, and those visions felt like they would never become a reality. I've struggled with my weight for most of my life. I was chubby as a child, then hit full-blown obesity by age 14. I would start fad diets, lose 20 pounds, and gain back 30. Nothing worked. Relatedly, I had very negative opinions of myself. I hated myself for getting so big. I would avoid hanging out with friends because I was afraid they were ashamed of me. I hated going out in public because I worried strangers would judge me. Rather than embracing who I was, I let the idea that I needed to be a certain size hold me back in every way. It wasn't until my senior year of high school—when a new gym opened close to my home—that I got serious about losing weight. I started waking up at 5 a.m. to go to the gym with my mom and do a half hour on the elliptical. I started gradually losing pounds by exercising and following a simple, healthy diet. When people ask me what made me decide to lose weight at that moment in my life, I don't really have an answer. It just clicked. It could've been because high school was ending and I wanted to "start fresh" for college or because adding exercise to my daily routine genuinely got me excited to get out of bed each morning. After joining the gym, I felt like I had more of a purpose. Exercising felt like a little secret I had—other people didn't see my results quickly, so every time someone made a comment about my weight, I would just think to myself, If only they knew how hard I worked on the elliptical this morning. By the end of high school, I was down 50 pounds. My diet consisted mostly of protein, fruits, and veggies, with occasional, healthy carbohydrates. I cut out soda and fast food. The weight continued to melt off, and I followed my routine through the first year of college. I even started to run and do some strength training. Before I knew it, it was sophomore year, and I was down 130 pounds.
You might assume that I felt great at this point. I'd completely revamped my wardrobe, after all—I even bought myself that bikini I'd always wanted. But something was off. Where there used to be fat and plumpness on my arms, stomach, and thighs, now there was loose skin. I felt defeated. Instead of being proud of myself for losing all the weight, I beat myself up for getting so big to begin with, causing this extra skin to hang from my body. I thought I would be beaming with confidence, but instead, I just wanted to hide all the time. I even kept all my pre-weight-loss clothes because they still felt more comfortable than my new jeans or the bodycon dress my mom bought to congratulate me on my weight loss. I spent the next two years visiting doctors, personal trainers, and spas to try and get my skin tight. Strength training didn't help, lotion didn't help, even the weird Saran wrap thing I put myself in for an hour every weekend didn't make a difference. My doctor told it to me straight. "You're going to have to get surgery to get the skin removed. You can't fix it on your own." But plastic surgery freaked me out, so I figured I would just live with it. I'd find a way to become comfortable with my body—excess skin and all. It wasn't until I started dating someone that I realized how much I needed to work on my self-esteem. I cared a lot about what he thought, I discovered, and I had a constant fear of not looking good enough or having my "imperfect" body touched. Starting this relationship gave so much anxiety I started going to therapy. My first session was tough. My therapist told me I grappled with fear of intimacy, and after I told her that I wouldn't even let family or friends touch or hug me, she explained that I was too scared to be vulnerable with someone, in either a romantic or platonic way. I was holding myself back in a lot of areas in my life—jobs, friendships, relationships—because I just didn't feel good internally. My therapist also suggested I really look into skin removal surgery because it could give me the confidence boost I needed to feel comfortable in my own skin, so I gave plastic surgery a second thought. I tried to tell myself that people should love me for who I am, no matter what size, but if I wasn't happy with myself, how could I ever show my true self to people?
So after six months of research and consultations with plastic surgeons, I got a tummy tuck. It was supposed to be the first of two surgeries—I was going to do my arms and legs next. But then something changed, and I started to view myself in a different light. I stopped thinking, I will be happy when... and started thinking, I am great the way I am now. I read books by Gabrielle Bernstein and Jen Sincero that helped me work on myself mentally and emotionally. I continued to exercise, but in a different way—I signed up for races, tried different classes like boxing and CrossFit, and worked out with intention of reaching fitness goals, rather than losing weight. Instead of focusing on my looks, I've now started to focus on positive things in my life, like having a supportive family, great friends, and a blossoming career. When I feel down, I journal, go to therapy, or meditate. I've even gained back a little weight, and it doesn't bother me. I've learned that I am so much more than my size. It took me eight years to realize that being a certain weight doesn't fix all your problems or make your life easier, and I'm almost ashamed to admit that I used to think the way I did—I would never want anyone else to think their value lies in how much they weigh. In the end, my weight-loss journey has been more about changing my self-perception than my body—and the emotional journey has proven much harder, and more rewarding, than the physical one. Alexa Pipia is a social media editor in New York City, and received her master's at the CUNY Graduate School of Journalism. When she's not writing, you can find her honing her boxing technique or running a race. Follow her on Twitter or Instagram. Health via Greatist - Health and Fitness Articles, News, and Tips https://greatist.com/ May 28, 2018 at 06:15AM
The Dangerous Reason You Shouldn't Foam Roll Your Back Before Lifting Weights
https://ift.tt/2KYQ1a4 Incorporating a foam roller into your pre-workout stretch is a great way to release tension in tight areas, especially in your calves and glutes. But if you're warming up, particularly before a weightlifting session, you should avoid rolling out your lower back. Foam rolling increases mobility - which makes unknotting your lower body helpful for getting deep into those squats - but loosening your lower back can increase your risk for injury. According to Equinox personal trainer Erika Bonifacio, it's fine to roll out your thoracic spine (located in the upper half of your body), as it should be mobile. However, she advises against going any lower than the chest area. "Having your low back too mobile can cause a lot of injury with lifting, but also just in daily motions," Erika told POPSUGAR. "For example, even sitting on a chair over time with too much flexion in the low back can eventually become a chronic injury, like a herniated disc." Now let's say you're performing a deadlift with a flexed low back. This will cause you to put a load on your spine in a similar fashion, which may result in a herniated disc or a slip or ruptured spinal disc. In addition to this tip, always keep proper form top of mind, and don't lift heavier than you can handle. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 27, 2018 at 03:42PM
Feeling Uneasy About Your Irregular Period? Here's What You Can Do
https://ift.tt/2LudSzD Even if you're not getting your period every month, it can still be on your mind quite often. Your menstrual cycle isn't always an easy thing to understand, and if you're not getting your period each month consistently, it can make you feel confused or worried. Some women might prefer the peace of mind that comes with having a period and the sense of routine it can bring. Plus, you can keep better keep track of your period for family-planning purposes if you're looking to get pregnant. Since there are many factors that contribute to an irregular cycle, you might have to talk to your doctor about multiple options that might be right for you. Genetics, weight, and your health status all play roles in your menstrual cycle, but there are lifestyle and diet changes you can consider making that can contribute to a regular cycle. Here are some things you might not know about your irregular cycle and how you can work toward a regular period. First, What Is an Irregular Period?"A normal period lasts three to seven days and comes at a steady frequency every 21-35 days," explains Dr. Sara Gottfried, MD, author of Younger: A Breakthrough Program to Reset Your Genes, Reverse Aging, and Turn Back the Clock 10 Years. "An irregular period is anything not within those intervals. It can come less than every 21 days, more than every 35 days (a hallmark of polycystic ovary syndrome or PCOS), and/or last for longer than seven days. It also can come at unpredictable intervals and last for varying lengths of time." Implement a Low-Carb, High-Fiber Diet"When a woman has a regular period, it means that her hormonal management system - called the hypothalamic pituitary adrenal thyroid gonadal axis (HPATG) - is working properly," explains Dr. Gottfried. Take a look at your diet and consider adding in some new sources of fiber-rich foods if you aren't already. "Scientists agree that for women with irregular periods, a low-carb, high-fiber diet is best," says Dr. Gottfried. "That's because unless you have sufficient fiber to remove it, most testosterone (the most common androgen) is secreted into the bile and then reabsorbed in the gut and used again. Fiber increases excretion of testosterone in the stool." Foods that contain fiber include fresh fruits and vegetables, certain whole grains, and beans. Amp Up Your Protein IntakeIn addition to fiber, you should also focus on eating more lean protein in your meals. "Getting enough lean protein is necessary to lower androgens," says Dr. Gottfried. "Eat organic chicken and turkey, low-mercury fish, and grass-fed beef. I recommend eating 0.75 to 1 gram of lean protein per pound of lean body mass." Live an Active and Healthy LifestyleIrregular periods are often associated with PCOS since they can be a very telling symptom. If you have been diagnosed with PCOS, you can focus on implementing an overall healthy lifestyle to manage stress and your androgen levels. "When it comes to PCOS, high androgens are linked to insulin resistance, so some of the best strategies to regulate androgens are to lose weight, committing to steady exercise, and eating healthier," says Dr. Gottfried. "We know that weight loss reduces insulin resistance and excess androgens, so this can be a big help." Consider Supplements and VitaminsDr. Gottfried also recommends combining healthy lifestyle changes with supplements that promote healthy hormone levels. "Start with healthy food, exercise, movement, sleep, and stress," says Dr. Gottfried. "Then when that foundation is in place, we can try supplements like vitamin C or chasteberry to raise progesterone, or inositol to lower androgens." Try Birth ControlIf you're not already on a method of birth control, talk to your gynecologist or doctor about the options that may help you experience a period each month. "The 'period' that someone has (when using monthly or extended-cycle OCPs (oral contraceptives) is really just withdrawal bleeding from the lack of hormonal support during the pill-free week and is usually much lighter than her normal period would be," Dr. Robert Berg said. Going with this option, however, could help you settle into a routine where you can experience the symptoms that come along with menstruation on a schedule you can keep track of since you will most likely bleed out during your placebo week. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 27, 2018 at 02:39PM
5 Ways to Eat Healthy, Even When Your Significant Other Doesn't Want To
https://ift.tt/2ISGu3M Whether you're just beginning your journey to get healthy or have always been that way, there's one little issue that can challenge us all - trying to eat well and focus on our health when our significant other just isn't on the same page. This is something I struggle with a lot, because as someone who has always focused on eating a healthy diet, I want to scream at my fiancé at least once a week to get with the program. Unfortunately, though, he's still hooked on fast food, freezer pizzas, and avoiding fruits and vegetables. After four years together and living completely different lives when it comes to our diets, I've developed some tricks on how to maintain a healthy diet while letting my SO do his thing, too. The key is to compromise, so here are my tips for living your best life alongside your SO when your definitions of the best life aren't always the same. (These can apply to friends and family, too!) Focus on Eating Well When You're Riding SoloDating involves a lot of eating with another person, and from dinner dates to breakfast in bed, eating just becomes more of a thing with your SO than it was when you were single. My advice here is simply to focus on fueling your body with the best foods you can during those times that you're on your own. If you know you're going out for dinner, start your day with a healthy smoothie and fill up on lean protein and veggies for lunch - or whatever you want to eat that will make you feel good - so you don't feel guilty enjoying a less-than-healthy dinner later. It's OK to indulge sometimes, and if you want your SO to occasionally try being healthy with you, it'll give you some points to occasionally be bad with them, too! Order Healthy or Make a Healthy Version of What You're CookingIf your SO has their heart set on going to a certain restaurant or cooking you a certain dinner, remember you can still make it a healthy experience for yourself. Order veggies or a salad instead of fries on the side or bake your meat while they deep-fry theirs. For the most part, you're still eating the same meal, yours is just one you can feel a little better about. Be Honest About When You're Down to Grub and When You're NotWhile you can usually make a healthy change to your meal, sometimes there's just not a good option. On these days, you have to be honest. If I go out with coworkers for an unhealthy lunch and want to have something clean for dinner to balance it, I don't want to go to a barbecue restaurant and feel like I'm stuck getting a salad. I'm just going to tell him the situation straight up and suggest we go another night when I can pig out on barbecue, too. He gets that and respects my feelings enough to choose a place with a wider variety of options. He also respects the rage of moi when he eats barbecue (our personal fave) without me. Be a Mooch (and Have No Shame)Trust me, I'm a pro when it comes to mooching food, and my fiancé (and my sister and mom and dad) knows this well. It's not glamorous (nor do I care if it is), and it truly helps when you're trying to stay on track with healthy eating. So next time you're planning to make or order something healthy but are tempted by your SO's bad-for-you choice, stay focused on your plan and remember you can have a bite – or five – of theirs. This will keep you feeling good without suffering from all-out food envy. Don't Be Embarrassed to BYOS (Bring Your Own Snacks)Before my fiancé and I moved in together, I spent a lot of time at his house, and he spent a lot of time at mine. The difference was, he never had ANY food. He's terrible at grocery shopping (something we're still working on), so back then we usually went out to eat for all our meals or would have to run to the store for something to eat. Eventually, I realized how much money I was wasting trying to buy healthy food at restaurants or convenience stores, so I started bringing my own healthy snacks from home. Granted, this is may be harder to do two months in vs. two years in, but if your SO thinks you're weird or wants to break up with you for bringing snacks, they're definitely not worth your time. So, if you're like me and feel like you're living on a separate planet from your SO when it comes to what you're eating, try giving some of these tricks a try! Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 27, 2018 at 01:58PM |
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