This Is the Sneaky Ingredient You Need to Pay Attention to on a Low-Carb Diet
http://bit.ly/2IVrbdh If you're eating low-carb, salad dressing is the sneaky ingredient you need to be paying attention to. You can make the healthiest salad imaginable, but some salad dressings are filled with sugars and carbohydrates, which can completely ruin your eating plan. Well, not to worry, because we found nine low-carb salad dressings. These options are perfect for marinades, dips, and, of course, salads. We found spicy picks, sweet picks, simple balsamic vinaigrette, and ranch. Yes, we said ranch. As an added bonus, they're all on Amazon. Your salad game will never be the same. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI April 24, 2019 at 11:25AM
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This Is the 4-Move, 5-Minute Bodyweight Glute Warmup That Got Me My Best Butt Ever
http://bit.ly/2W2A74B I'm 90 percent sure that, up until a few months ago, I had a case of dormant butt syndrome. It wasn't always that way; in college, I biked and walked everywhere while working out six days a week, rarely sitting for more than an hour at a time. After graduation, that changed. I was sitting all the time: at my desk, in the car, at dinner. I tried to compensate by going harder in my workouts and runs, even using a standing desk for hours at a time. But despite my best efforts, my glutes paid the price, quickly losing muscle tone and strength. After a year and a half of this frustration, I decided to try something new: glute activation. It was essentially an extra warmup that focused solely on "waking up" my glute muscles before a workout, ensuring that they'd get the highest possible benefit of the exercise. The four moves were easy to slip into my warmup routine and only took about five minutes to complete - a low cost for potentially big gains. I started activating my glutes before every strength workout, about three times a week. Within a couple of weeks, I started seeing results: my butt was noticeably tighter, more lifted, and more toned. The turnaround time was actually shocking; I wasn't sure whether this change, simple as it was, would work at all, and I definitely didn't expect it to happen so fast. The fact that all it took was a five-minute warmup circuit of bodyweight exercises - moves anyone, anywhere can do - made the surprise all the more pleasant. You can activate your glutes with several different moves (here's the full list), but I chose just four, sometimes three if I was short on time. I did two rounds of 10 to 12 reps for each move, completing them after a short dynamic warmup and four ab activation exercises. Sound simple? It is, and judging by my results, it's effective, too. Ahead, see the moves I did and add them to your warmup to tone and strengthen your butt. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI April 24, 2019 at 10:59AM
Doctors’ Pay Up in 2019; Orthopedists Paid Best
https://wb.md/2DxYJuJ April 24, 2019 -- Average doctor salaries rose to $313,000 from $299,000 last year, according to the Medscape Physician Compensation Report 2019. The report is the most comprehensive doctor salary report in the United States, representing almost 20,000 physicians in more than 30 specialties. The top three highest-paid specialties are:
The lowest-paid specialties are:
The specialists who were most likely to say they are fairly paid were public health doctors. The least likely to say they were fairly paid were infectious disease doctors and diabetes and endocrinology specialists (both at 42% salary satisfaction). Oklahoma was the top-earning state for all doctors, with an average income of $337,000, followed by Alabama at $330,000 and Nevada at $329,000. Gender Gap Widens A comparison of full-time salaries in primary care shows that male doctors’ earnings grew to 25% more than their female counterparts' earnings this year ($258,000 vs. $207,000). The gap was 18% last year, 16% in 2017, and 17% in 2016, the report shows. Women often choose to practice in many of the lowest-paying specialties, the report notes. Only 9% of orthopedists are women, for example, whereas 60% of pediatricians are female. "However, the preponderance of women in the lower-paying specialties doesn't explain the pay disparity within each specialty," the report notes. Male specialists earned 33% more than female specialists in this year's report ($372,000 vs. $280,000). In 2018, they earned 36% more. In primary care, men work an average of 4 hours more than women, and among specialties, men work 3 hours more, the survey shows. This also does not explain the gender pay gap. A racial gap persists as well. White doctors continued to make the most, on average, at $319,000. Hispanic/Latino and mixed-race doctors were next at $303,000, followed by Asians at $300,000 and African American/black doctors at $281,000. Health via WebMD Health https://www.webmd.com/ April 24, 2019 at 10:02AM
Tone Your Arms in Just 10 Minutes on YouTube, Because Nothing Beats Feeling Strong
http://bit.ly/2PyRLup Arms aren't just for hugging: they open heavy doors on your morning commute, hold boxes and loads of laundry, and pick up your heavy toddler (or dog). Whether or not you love your biceps and triceps, working on them is a good idea simply because of everything they do for you in your day-to-day life. Plus, we've got good news: a gym membership isn't a requirement, and we'll prove it. The following YouTube videos will burn your arms in 10 minutes or less (just think: doing laundry or commuting takes way longer). All you'll need is a pair of dumbbells - here's how to choose the right weight - and that awesome smile of yours (because we know). We've also included one bodyweight workout under 10 minutes. Give our three-week arm challenge a try if you're feeling extra motivated. Now, let's get to it. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI April 23, 2019 at 03:05PM
Americans Sit Way Too Much, But Exercise May Help
https://wb.md/2XAO1ep Journal of the American College of Cardiology: “Sitting Time, Physical Activity, and Risk of Mortality in Adults.” Journal of the American Medical Association: “Trends in Sedentary Behavior Among the US Population, 2001-2016.” Yin Cao, ScD, assistant professor of surgery, Division of Public Health Sciences, Washington University School of Medicine, St. Louis. Emmanuel Stamatakis, PhD, professor of physical activity, lifestyle, and population health, University of Sydney, Australia. Nieca Goldberg, MD, American Heart Association volunteer expert; medical director, Joan H. Tisch Center for Women's Health, NYU Langone Health, New York City. U.S. Department of Health and Human Services: “Physical Activity Guidelines, 2nd edition,” Nov. 12, 2018. American Heart Association: Scientific statement on sedentary behavior, Aug. 15, 2016. Sarah Williams, spokesperson, American Heart Association.
Health via WebMD Health https://www.webmd.com/ April 23, 2019 at 02:27PM Katelyn Ohashi "Correlated Greatness With Misery" Before She Found Joy in Gymnastics Again4/23/2019
Katelyn Ohashi "Correlated Greatness With Misery" Before She Found Joy in Gymnastics Again
http://bit.ly/2DsdmzO Katelyn Ohashi's relationship with gymnastics resembles an upside down bell curve. Doing the sport as a little girl made her feel like she was on top of the world, then her elite-level training brought that joy down to its lowest point. After breaking from the Olympic track and heading into her collegiate career, she finished her senior year at UCLA as one of the best college gymnasts in the nation on floor - with six perfect 10s and viral routines that have put smiles on millions of faces. She ended on top again. Katelyn performed her very last routine for UCLA at the NCAA Gymnastics Championships this past weekend (the team came in third). She's reflected on social media and in interviews that UCLA, especially retiring head coach Valorie Kondos Field, played a crucial part in helping her rediscover her passion for gymnastics. Katelyn has also been very open about the mental strain and body image issues that resulted from years of training as an elite gymnast (she wrote on her website that she was told, at 13 years old and 70 pounds, that she'd "swallowed an elephant"). Now, in a new op-ed for NBC News, Katelyn goes into more detail about her journey to take back that joy.
Related:
Iconic UCLA Coach Miss Val Says Goodbye to College Gymnastics - Watch Her Emotional Farewell
On paper, Katelyn was doing everything right as an elite gymnast: she defeated Simone Biles to win the 2013 American Cup and was an Olympic hopeful. But, when she could no longer compete due to a back injury, she was relieved, revealing in this op-ed that the Olympics were never her goal. "As an athlete you learn to keep pushing through the pain until the pain eventually becomes unbearable," Katelyn wrote. "Even then, you are told to continue. I learned at a young age that my voice was not wanted or heard, so I went silent. I did what I was told and set goals based on what everyone else expected of me. This may sound shocking, but I never dreamed about going to the Olympics. It was just something people expected of me." "I was encouraged to use my voice and explore my passions outside of the sport. And when I did that, I was finally able to realize my true self-worth." Leaving the sport felt like "a weight was lifted from my shoulders," Katelyn wrote. But, she soon realized that she didn't know who she was without gymnastics. Two years after her American Cup win, she returned to compete as a level 10, then joined the UCLA team. Even still, finding that joy took time. "During my freshman year of college, it became undeniably clear that I didn't want to be great again," she admitted. "I correlated greatness with misery." Katelyn continued on to write that the UCLA program provided her with the trust and love that she needed to reconnect with happiness. "Too frequently, we hear about coaches and programs willing to win at any cost. Miss Val puts the human before the athlete. I was encouraged to use my voice and explore my passions outside of the sport. And when I did that, I was finally able to realize my true self-worth. I was more than that of a gymnast." Gymnastics, she wrote, no longer defined her, but she was able to find the joy she'd lost long ago. Katelyn also reflected that the sport itself is not cruel; rather, the culture is. Gymnastics allowed her "to grow and learn invaluable life lessons: sacrifice, dedication, discipline. Eventually, it [led] me to my voice." Read the full op-ed at nbcnews.com. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI April 23, 2019 at 01:19PM
Racing Heartbeat and the Shakes? It Could Be a Panic Attack
http://bit.ly/2ICz744 Trying to remember the first time you had a panic attack is like trying to recall your first day of kindergarten. You know it sent you careening down a Slip 'N Slide of emotions, but you can't for the life of you drop yourself back there and re-experience the nuance. There have been many panic attacks between my first and now, though attempts to remember the first cascade of accelerated heartbeats only grow foggier. I don't need to piece it all together, though, because every time I have one it feels like the first time. It's just as scary, just as alarming, and just as awful. What Is a Panic Attack?Over a decade ago I sat face-to-face with a clinical psychologist in my college town of Santa Barbara, CA. Our session began with me describing unyielding symptoms that were peaking at night (sweats, shaking, and accelerated heartbeat - more to come on this) and the session ended with a pretty bow, a label with which I could identify my neurological adversary: panic disorder. It was the first time I'd even heard of panic attacks and panic disorders. Mental health wasn't, at that time, omnipresent. The only disorders people talked about in school were of the eating and learning variety. A panic attack comes on fast and hard. According to the Mayo Clinic, a panic attack is "a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you're losing control, having a heart attack or even dying." Though I never felt like I was dying, the most relatable word in the explanation above is sudden. A panic attack comes on fast and hard. Giulia Suro, PhD, a licensed clinical psychologist, says something similar. "It comes out of nowhere and is immediately intense; there is no gradual build-up," she told POPSUGAR. "The extreme physical sensations that come quickly and out of nowhere are at the root of what distinguishes panic from anxiety and can eventually turn a single panic attack in to panic disorder." However, Dr. Suro makes it clear that a panic attack or even a few panic attacks doesn't mean you have a panic disorder; there's a key distinction. "Panic disorder is determined by how someone responds to a panic attack or panic attacks. For some, experiencing a panic attack is so incredibly terrifying that they begin to alter their behavior or make changes to their life to avoid having another one. At its worst, individuals with panic disorder begin to limit their lives out of fear of having a panic attack." Symptoms of a Panic AttackThe panic experience can be hard to describe, in part because it all happens so fast, almost like an earthquake. The symptoms, however, are easier to pinpoint. "For most, a panic attack is characterized by a rapid heart rate and the feeling the heart is pounding in an unsafe way," Dr. Suro explained. "Many people actually think they are having a heart attack and go to the emergency room. Other common symptoms are shortness of breath, hyperventilation, dizziness, tingling of extremities or numbness of arms and legs, as well as a fuzzy, dissociative experience that can feel very scary." Additional symptoms I routinely experience include acute heat in my chest that feels like someone is heating me up with a pitchfork, uncontrollable shaking of my limbs, and intense gastrointestinal distress that sends me into the bathroom every few minutes. What's the Difference Between Anxiety and Panic?While anxiety and panic are certainly good friends (though perhaps your enemies), an easy way to think about the difference is that anxiety is a reaction to a stressor, whereas panic can appear completely unprovoked. "Anxiety is connected to some tangible fear, whether it's real or in our own minds, we can point to what is making us anxious," Dr Suro explains. "Panic is not tied to any concrete threat; that is what makes it so disorienting. Panic represents the farthest, most extreme end of the anxiety spectrum in terms of the physiological symptoms. The level of fear and physiological arousal may feel as if someone has a gun pointed to your head." The important thing to remember is that with panic, the fear someone is experiencing isn't reasonable; it's not actually an appropriate reaction to the events around you. There is no gun pointed to our heads. "This mismatch between how you are feeling internally (high-level danger) and what is going on internally (no danger present) can contribute to the cognitive element of panic." Related: The Debilitating Anxiety Symptom No One Ever Talks About Health via POPSUGAR Fitness http://bit.ly/2mWxwLI April 23, 2019 at 12:30PM
These 3 CrossFit Moves Are Inspired by Gymnastics - and You Can Do Them at Home
http://bit.ly/2ICzM5g CrossFit features exercises like ball slams, burpees, and lots of heavy lifting, but it has a major gymnastics component, too. Here's an easy example: handstands. Or, anything that involves defying gravity. As a former gymnast, I've read up on similarities (and heard about them from my CrossFitter colleague) between my favorite sport and this functional-movement workout. To learn more about their ties, I recruited the help of two women who made the seemingly natural transition from collegiate gymnastics to the world of CrossFit. Making the Switch From Gymnastics to CrossFitFour-time CrossFit Games athlete Jennifer Jones competed as a collegiate gymnast with Western Michigan University all four years. She told POPSUGAR that she felt "very unfulfilled" in her fitness post-college until she picked up CrossFit. Gretchen Kittelberger, another gymnast-turned-four-time-CrossFit-Games-athlete, competed for University of Maryland. While she was in law school, she heard about CrossFit from a former teammate who told her, "You'd be great at it. There's gymnastics-type stuff in it." Gretchen listed a handful of gymnasts who also got into CrossFit after their college careers ended: six-time CrossFit Games athlete Emily Bridgers, who competed for the University of Georgia, to name one. (Emily finished sixth in 2014, and her last Games in 2018 came to an abrupt halt when she dislocated and tore ligaments in her ankle.) Related: I'm a Chiropractor and a CrossFitter, and Here's What You Need to Know to Get Started (Safely!) Both Jennifer and Gratchen agreed that making the transition wasn't very difficult because of upper body strength they already had thanks to gymnastics. "As a female athlete, the upper body stuff came very easily for me," Jennifer said, "Where I think other athletes just coming into the sport of CrossFit had to build the strength that I already had. I felt like I had a little bit of an advantage in that realm." Body awareness that you learn as a gymnast also helped the transition, Gretchen said, especially with heavy lifting, which she hadn't done prior to starting CrossFit. She'd never done Olympic lifting before, which involves two parts: a snatch and a clean and jerk. "But you're taught from day one in gymnastics how to understand your body and how to move your body through space. It makes the learning curve so much faster in CrossFit," she explained. This, in turn, makes for better technique, she said. "And if you have better technique, then you can lift more weight, right? And it all just kind of snowballs in a positive direction." Gretchen is also a CrossFit coach and learned that not everyone has that same spatial awareness and some people have difficulty translating her verbal cues and correction into their bodies and the movemens. All in all, "The skills that are hardest for people to learn are things [gymnasts] come in already knowing how to do," she concluded. There are some exceptions like, Gretchen said, exercises requiring endurance - because gymnasts are more power-oriented - and the rings, which is one of the six events in men's gymnastics, not women's, and something both Jennifer and Gretchen said challenged them at first. Gymnastics Exercises in CrossFitMany moves these women have been doing since they were young athletes are also done in CrossFit: handstands and handstand walks, hanging leg lifts, hollow holds, etc. Ahead, find some of these gymnastics-inspired CrossFit moves you can do at home at your own discretion, no equipment needed; do note, this collection of moves is not a workout. More moves you can try at a CrossFit gym are added at the end for bonus footage, so you can see how they're done. This doesn't cover it all, but you'll get a glimpse of some "easier" and advanced examples that Jennifer and Gretchen both mentioned. Bonus points if you purchase a leotard to do these in. Related: 13 Bodyweight Exercises That Keep Me Strong After 10 Years as a Competitive Gymnast Health via POPSUGAR Fitness http://bit.ly/2mWxwLI April 23, 2019 at 12:19PM
Could Diabetes Drug Metformin Help Keep People Slim?
https://wb.md/2DtWmJb By Serena Gordon HealthDay Reporter MONDAY, April 22, 2019 (HealthDay News) -- New research suggests a first-line drug for treating type 2 diabetes -- metformin -- may help people with pre-diabetes maintain long-term weight loss. People who lost weight while taking metformin maintained a loss of about 6% of their body weight for six to 15 years. People who lost weight through lifestyle changes -- eating healthily and exercising regularly -- managed to keep off just under 4% of their initial body weight for the same period, the study found. Metformin doesn't seem to be particularly helpful for shedding pounds in the first place, though. In fact, an earlier phase of the study found that people were much more likely to lose 5% or more of their body weight through lifestyle changes -- healthy eating and exercising -- than by using metformin. "Although lifestyle changes were superior for inducing weight loss early on, metformin was better for long-term weight maintenance," said senior study author Dr. Kishore Gadde. He's a professor in heart disease prevention at the Pennington Biomedical Research Center in Baton Rouge, La. Not everyone is convinced that metformin can keep you slim, however. After reviewing the findings, Dr. Joel Zonszein, director of the Clinical Diabetes Center at Montefiore Medical Center in New York City, said, "This study was very well done, but it doesn't show metformin is effective for everyone. The ones on metformin who did lose weight only regained a little less weight." He added that metformin isn't well-tolerated by a lot of people. It can cause digestive problems, such as nausea and diarrhea. An effective intervention for losing weight and maintaining that loss is clearly needed. Nearly three-quarters of the American population is overweight or obese -- a major risk factor for type 2 diabetes, according to the U.S. Centers for Disease Control and Prevention. Losing a significant amount of weight -- more than 5% of your body weight -- seems to help prevent pre-diabetes from turning into type 2 diabetes, and can help delay the progression of type 2 diabetes. The latest study was a continuation of the three-year diabetes prevention clinical trial that compared three different groups of people with pre-diabetes to see what type of intervention would help prevent type 2 diabetes from developing. One group was given metformin, another was coached on intensive lifestyle changes, and the third group was given a placebo. ContinuedThis study found that lifestyle changes led to the greatest initial weight loss, followed by the metformin group, according to Gadde. From the original study group -- more than 3,000 people -- just over 1,000 lost more than 5% of their body weight. The researchers followed this group for as long as 15 years to see who maintained their weight loss. People taking metformin had the greatest weight loss from years six to 15, according to the study. The study also found that being older and losing a greater amount of weight in the first year were consistent predictors of lasting weight loss, the study authors said. Gadde said it's not exactly clear why the metformin group was better at maintaining weight loss. "Metformin does reduce food intake a little bit, but it's not a dramatic effect. And, from what we know, it doesn't significantly alter energy expenditure." He said other recent research suggests that metformin may alter the body's microbiome (the healthy bacteria in your gut). It also seems that metformin may have some effects on muscle function. But Gadde said, more research is necessary to know for sure. This study only looked at people with pre-diabetes, so how the drug might affect people without the condition isn't clear from this study. The findings were published April 22 in the Annals of Internal Medicine. Health via WebMD Health https://www.webmd.com/ April 23, 2019 at 11:37AM
Save Your Skin This Summer With These 11 Protective Rash Guards That Really Work
http://bit.ly/2DxKq9A I'm a dermatologist's worst nightmare: red hair, pale skin, a tendency to freckle, a love of the beach and outdoor sports - and I grew up in sunny-365-days-a-year Southern California. I know my way around skin protection, from high-SPF sunscreen to the biggest-brimmed hats you can imagine, but nothing works as well as covering up that sensitive skin. Rash guards in particular make a huge difference when I'm at the beach or even swimming laps in an outdoor pool. Brands are making more effective, protective options every year, with a sporty, surfer-girl vibe that works in and out of the water. These 11 options range from super stylish to purely functional, but they all have a UPF of 50, which stands for ultraviolet protection factor - the SPF of clothes. (For reference, a regular white t-shirt, aka your usual beach cover-up, has a UPF of seven.) Pull one of these skin-saving choices over your swimsuit top, and leave unhealthy, painful sunburn in the past. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI April 23, 2019 at 11:19AM |
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