The Best Way to Handle Dramatic People
https://ift.tt/2LFj6bP "Susie, it's just so stressful!" my friend Marni complained to me at dinner a few weeks ago. Inwardly, I rolled my eyes. Outwardly, I just took a big-ass sip of my Prosecco and exhaled. Marni was launching a new project and—once again—felt stressed as hell. This was a common pattern with my new friend Marni, I was rapidly starting to notice. Her apartment move was stressful—that's fair enough. Then her relationship with her mother was making her crazy. Then—flustered as usual—she'd send me frantic-sounding texts for my biz input on her various projects. It's one thing to be stressed out—heck, we all are at one time or another, right? But Marni's stress was constant. So much so that… dare I label it a victim loop? This is a term we refer to in coaching when someone has the same problem over and over and takes no responsibility for it or shows any plans to change it. (The solution is to be accountable for the problem and apply action to solve it.) Quite frankly, Marni's consistently drama-fueled energy was making me tired. I like her a lot, but her repetitive patterns cause two things to happen:
Put simply—when everything's urgent, nothing is urgent. It reminds me of "The Boy Who Cried Wolf" (found in this sweet collection on page 41). Here are some other examples:
Here are two key things you can do to silence the wolf cries in your life: 1. Tell the person what they've been doing—if possible. This might not work out if the culprit is your boss, but it can be a great tactic with someone in your personal life. For instance, I once told my best friend—who was in the habit of complaining nonstop about her ex-boyfriend—"Do something about Andrew or stop complaining about him to me." My unwillingness to listen to even one more sob story got her thinking… and she dumped him soon after. We shape up when someone we love holds a mirror to us. It might feel harsh, but in most cases, this can be incredibly helpful. 2. Give yourself a reality check. We're swift to highlight the faults of others, but I've yet to meet a person--ever—who doesn't cry something a little too often. It might not be wolf, but it could easily be "too busy," "too tired," "too fill in the blank." When I wail to my husband for the 917th time that I'm "stretched too thin" in my business and life, he tells me, "Stop choosing it, then!" Because I sure as heck pile on the fun projects and social commitments at will. You have way more power to choose your life's actions than you give yourself credit for. The most important steps toward dialing down the drama: Don't be the boy who cried wolf. Be accountable for your actions. If you don't, the price you pay is that you can't change a thing. Be honest with yourself and responsible for your life—self-awareness not only commands the respect the admiration of others, it's better and easier for everyone. But most importantly, it's better and easier for you. Susie Moore is Greatist's life coach columnist and a confidence coach in New York City. Sign up for free weekly wellness tips on her website and check back every Tuesday for her latest No Regrets column! Health via Greatist - Health and Fitness Articles, News, and Tips https://greatist.com/ May 29, 2018 at 12:33PM
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If You Track Calories For Weight Loss, Do Not Make This Rookie Mistake
https://ift.tt/2JaZEp3 Whether calorie counting is your solution to weight loss depends on a couple factors: how consistently you're tracking and how accurately. One common rookie mistake online health coach Ivica Fridrih pointed out on Instagram is measuring foods in both their raw and cooked forms. Notice in the photo above how the amount of calories change in their cooked state. For example, 100 grams of raw chicken breast contains 115 calories and 23 g of protein, while cooked chicken breast increases to 165 calories and 31 g of protein. So if you've been measuring your foods in both states, your numbers are probably inaccurate. "I see many beginner dieters making this mistake, they count raw calories but weigh in cooked food or vice versa," Ivica wrote in his caption. "If you are doing this, it may be the reason why you have not been losing/gaining weight as you thought you would." Luckily, there's an easy fix for this! Keep your measurements consistent by weighing and counting raw food or cooked food, not both. And remember that if tracking is becoming tedious, it won't be an effective method in the long run. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 29, 2018 at 12:19PM
Supplements Won't Prevent Heart Disease: Study
https://ift.tt/2L6Umbt TUESDAY, May 29, 2018 (HealthDay News) -- When it comes to preventing heart disease, vitamin and mineral supplements are probably a waste of money, a new research review concludes. The findings, published May 28 in the Journal of the American College of Cardiology, largely confirm what's already known: Supplements may be popular, but in most cases, there is no evidence they protect against heart disease. There was one exception, researchers said. A more recent clinical trial in China found that folic acid supplements helped curb participants' risk of stroke. However, experts said, it's not clear whether the same benefit would be seen in countries where folic acid is added to grain products, and people generally have sufficient levels of the B vitamin. It's found in leafy green vegetables, fruits, dried beans, peas and nuts. The bottom line? Eat a healthy diet and do not rely on supplements, said Dr. David Jenkins, who led the review. "There are big health benefits from a mostly plant-based diet," said Jenkins, a professor of nutritional sciences at the University of Toronto. "In my opinion, that's the way to go." Dr. Andrew Freeman, a cardiologist who was not involved in the research, agreed. "If you eat a healthy diet rich in plant foods, you're likely to get all the nutrients you need without supplements," said Freeman, who is a member of the American College of Cardiology's Prevention of Cardiovascular Disease Section Leadership Council. "Taking all those supplements," he added, "really just makes your pee very expensive." Plus, Jenkins said, there is scientific evidence that certain diet patterns do lower the risks of heart disease and stroke. The latest version of the U.S. dietary guidelines recommends three diet patterns for protecting cardiovascular health: the traditional Mediterranean diet; a vegetarian diet; and the so-called "healthy American" diet, which is low in red meat and heavy on fruits and vegetables. What all three have in common, Jenkins said, is an emphasis on plant foods and limits on things such as red meat and sugar: That means plenty of fiber-rich grains, fruits and vegetables, legumes and nuts, fish (in the non-vegetarian diets) and "good" unsaturated fats from sources like olive oil. Health via WebMD Health https://www.webmd.com/ May 29, 2018 at 12:18PM
A Young Life Lost to High Insulin Prices
https://ift.tt/2JgOleX The next morning Smith called in sick to work. His girlfriend tried to reach him repeatedly on Monday, but had to work. She planned to check on him Tuesday morning. She did, but it was too late. As Smith-Holt recounted the story, she said her son never asked for help. "I wish he would've come to me," the Richfield, Minn., woman said, but added that he was very independent. And although it's hard for her to tell the story of her son's death, she said, "I'm hoping the story gets out there. Somebody needs to make a change. This can't continue. More people will die or end up in the hospital. I want to try to save other lives." More than 7 million Americans require insulin Smith-Holt isn't alone in trying to draw attention to this problem. Two years ago, the American Diabetes Association asked Congress to hold hearings to determine why the cost of insulin was skyrocketing. Congress recently did just that, and the ADA's chief scientific, medical and mission officer, Dr. William Cefalu, testified before the U.S. Senate's Special Committee on Aging. "Insulin is a life-sustaining medication for approximately 7.4 million Americans with diabetes, including approximately 1.5 million individuals with type 1 diabetes. There is no substitute," Cefalu said. He told senators insulin costs about $15 billion a year in the United States. Between 2002 and 2013, its average price tripled, according to Cefalu. So, why has the price of insulin gone up so dramatically? Unfortunately, there are no easy answers. The ADA found there was little transparency in pricing along the insulin supply chain. It's not clear how much each intermediary (wholesalers, pharmacy benefit managers and pharmacies) in the supply chain benefits from the sale of insulin. It's also not clear how much manufacturers are paid as this information isn't publicly available either. The ADA also noted that the current pricing and rebate system encourages high list prices (that's what someone without insurance or who has a high deductible is often stuck paying). Pharmacy benefit managers (PBMs) have substantial market power and can control which insulins are approved to be on an insurer's list of approved medications (formulary). PBMs receive rebates and administrative fees, but don't have to disclose them. They can exclude insulins from a formulary if their rebate is too low, according to the diabetes association. Health via WebMD Health https://www.webmd.com/ May 29, 2018 at 12:18PM
Busy Philipps Has Mastered the Art of Balancing Indulgences With a Healthy Lifestyle
https://ift.tt/2L2zTo6 Who wouldn't want to look as buff and healthy as 38-year-old actress and mom Busy Philipps, and not even have to cut out all fun to achieve it? Seriously, the star has mastered the art of living a healthy lifestyle but also knowing when to cut loose and eat what she wants and even enjoy a cocktail when the occasion calls for it. Read on to see how she does it! What Busy EatsThe star recently did a Whole30 elimination diet because, as she explained on Instagram, "I just did it cause literally every person I've ever known was doing it and I thought it would be good to get myself back on track before the holidays and an interesting challenge. Which it was. Both of those things. Yay!! I am actually proud that I made it through all 30 days cause there were a few days that were rough. (Especially when I really wanted tequila or gummy bears...)." According to the diet's website, Whole30 is "designed to change your life in 30 days." It's basically a short-term nutrition reset that helps individuals "put an end to unhealthy cravings and habits, restore a healthy metabolism, heal [their] digestive tract, and balance [the] immune system." Busy cut out sugar, grains, dairy, and legumes for 30 days in an effort to restore her energy levels and improve her overall health, including her skin tone. The benefits of following Whole30 are many, but of course, as she admitted, it isn't easy to stick to such a strict regimen. Luckily, her husband, Marc Silverstein, helped keep her accountable to the plan, according to Self, and cooking at home as much as possible allowed Busy to stay on top of exactly what she was eating. Aside from the 30 days, Busy maintains her commitment to eating healthy. As she told Cosmopolitan, the day starts early with a Bulletproof coffee concoction meant to jump-start her metabolism. "I've been doing it for almost a year now. It is 8 to 10 ounces of freshly brewed coffee, 2 tablespoons of grass-fed butter or Ghee (I use Kerrygold butter), 1 tbsp. of Brain Octane Oil, and 2 scoops of BulletProof brand Collagen Protein Powder," she told the magazine. For lunch, it's chlorophyll water, which may help reduce inflammation, and a salad or healthy wrap from her favorite juice bar, Kreation. Snack time for Busy is "generally hummus on Rice-Thins or Nut-Thins crackers and some guacamole," she told Cosmopolitan. The star also indulges in dark chocolate chips or her favorite treat: cinnamon gummy bears! For dinner, the mama tries to cook something both she, her husband, and her two daughters, Birdie, age 9, and Cricket, age 4, can eat. One go-to recipe is ground turkey and marinara sauce. "I eat it over greens and asparagus and serve whole-wheat pasta to the girls," Busy told Cosmopolitan. Although her weekday eating plan seems very disciplined, on the weekends, Busy eats what she wants when she goes out with friends. And she doesn't restrict herself from giving into cravings and even indulges in cocktails when she feels like it. How Busy SweatsThe star is a self-professed LEKFit devotee, regularly attending classes at the Los Angeles-based fitness boutique. According to the studio's website, LEKFit was created by Lauren Kleban and is "a dance-inspired fitness method designed to create long and lean muscles by using intervals of low-impact, high-intensity, fat-burning cardio with muscle-sculpting techniques created to strengthen and tone." Busy is known to hit a Bounce class after taking her kids to school. This "signature intense cardio and muscle-sculpting workout" utilizes trampolines and helps the actress work up a serious sweat, which she said on an episode of her podcast We're No Doctors makes her body feel good and even helps her cope with depression and anxiety, as well as be a better mom. The star often posts photos of herself sweating to the max on Instagram. Busy also attends Sculpt classes at LEKFit, which are ballet- and yoga-inspired sessions leading to optimal muscle recovery. Overall, Busy often says on her Instagram Stories that she swears LEKFit has totally changed her body. We second the notion that Busy looks great and is clearly winning at leading a healthy and happy life! Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 29, 2018 at 11:19AM
Study: Weekend Sleep-Ins May Help You Live Longer
https://ift.tt/2L12TMX May 29, 2018 -- New research is trying to put to bed the idea that too little sleep during weekdays can't be counteracted by a longer sleep during weekends. A study of nearly 40,000 people showed that for people younger than 65, getting an average of 5 hours or less of sleep per night over the weekend increased the odds of death by 52%, compared with getting at least 7 hours of sleep. Having short sleep on both the weekdays and weekend, as well as having long sleep at both times, also raised the risk in this age group. But the death rate among people who got less sleep during week and more sleep on the weekends did not differ a whole lot from those who averaged 7 hours per night. "Possibly, long weekend sleep may compensate for short weekday sleep," write the investigators, led by Torbjörn Åkerstedt, PhD, of the Karolinska Institute's Department of Clinical Neuroscience in Stockholm, Sweden. But they say more research is needed. There were no significant links between sleep and risk of death in people 65 or older. No U-Shape? "Previous studies have found a ‘U-shaped relationship’ between mortality and (weekday) sleep duration," the investigators write. This means "both short and long sleep [was] associated with higher mortality," they add. But study results have been inconsistent, they say, especially when it comes to measuring weekday or weekend sleep. In the current study, the researchers studied 43,880 people in the Swedish National March Cohort, all of whom filled out a 36-page questionnaire on lifestyle and medical history. Of those, 38,015 people were followed for 13 years (October 1997 through December 2010). They were placed into subgroups based on average sleep at the beginning of the study, from "short" (less than 5 hours per night) to "long" (more than 9 hours per night). A reference group received 7 hours of sleep regularly. 'Speculative' Results? There was a 65% higher death rate for people who regularly slept less than 5 hours on all nights, compared with people who regularly slept 6 to 7 hours per night. There was a 25% higher death rate for people who averaged 8 hours or more of sleep on all nights. The suggestion that sleeping more hours over the weekend may compensate for staying up late during the week, at least in the younger age group, appears to differ from past research, the investigators say. But they point out that this is probably because "previous work has focused on weekday sleep only." The study was funded by AFA Insurance and the Italian Institute of Stockholm, Sweden. The study authors have disclosed no relevant financial relationships. Health via WebMD Health https://www.webmd.com/ May 29, 2018 at 10:10AM
This Is the Ultimate 15-Minute Resistance Band Workout You Can Do Anywhere
https://ift.tt/2IYkrbZ Vacations aren't all unicorn pool floats and fancy umbrella drinks. There's actually a $2 trick to staying on track when you're away from home. The resistance band loop (like these here) might be small, but it sure is mighty. Since it's barely bigger than the size of your back pocket, you can stash this little thing in your carry-on suitcase (sans additional luggage fees), and it can be used from your hotel room. Because it comes in varying levels of intensity - the thicker, tighter bans have more resistance than the lighter, thinner ones - you won't even need a gym to get a weight-room body. Research in the Human Kinetics Journal found that resistance bands are actually just as effective as using weight machines. "Resistance bands increase resistance - or tension - on the part of your exercise that usually has the least amount of resistance," says Rhonda Hunt, master trainer at Barry's Bootcamp in Scarsdale, NY. For instance, during a bicep curl, by the time your arms pass the 90-degree angle, most of the hard work is already done. By adding a resistance band, you force your muscles to work hard all the way to the top of the movement arc. "You're going to increase the strain on your muscles, making the move a little bit harder, and burn more energy overall," Hunt says. Her favorite way to pump up the burn of the bands is by adding pulses to the end of each movement, "this way you're working the muscle fibers to the point of fatigue," she adds. "When you use a resistance band over another tool, like dumbbells or a weight machine, you're being permitted to keep consistent tension on the muscle you're working." Basically, you're just going to be worker a heck of a lot harder if you using one of these, and because it's so little in size, you really have no excuse not to. Am I right? Check out Hunt's accessible routine that can be done anywhere (hotel room, beach, or maybe the boardwalk) in under 15 minutes, too. You'll be able to get back to your unicorn float in no time. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 29, 2018 at 08:59AM
Fitness Gurus Weigh in on Hot Workouts vs. Cold Workouts
https://ift.tt/2siSuoX People have been uncomfortably sweating it out in notably hot gyms for years now, with countless fanatics who swear by the heat's purifying, energy-boosting effects. While that may be old news to you, it may surprise you to learn that a few gyms have opted to do the opposite by reducing their thermostats to sometimes as low as 40 degrees. Curious about the pros and cons of both hot and cold workouts - and somewhat skeptical about the claims - we hit up some fitness gurus for their input. Hot Workouts
From barre and yoga to Spin and beyond, it seems that no gym is safe from cranked temps these days. "The amount of heat used in heated or hot classes varies wildly. For example, at my company's Health Yoga Life's yoga studios in Boston and Cambridge, MA, our heated yoga classes are warmed to just around body temperature 95 to 98 degrees. Another style of yoga, Bikram, heats its classes to more than 105 degrees," explains Vyda Bielkus, the cofounder of Health Yoga Life. Bielkus says that raised temps may potentially help your body ease into difficult postures. She also says that some research has shown that heated environments may increase blood flow in the body, improve blood circulation, and help improve cardio and immune system function. As an interesting aside, a recent study even found that frequent visits to the sauna decreased stroke risk by 60 percent in some people. Clarence Hairston, a certified personal trainer and fitness director at the Bay Club Company, says, "The benefits of hot workouts are [an] accelerated heart rate, which can help to build cardiovascular endurance, and faster calorie burn. They also help to cleanse the body through sweating at a higher rate than normal." Of course, there are some potential cons associated with hot workouts, as well. For starters, Hairston says there's a risk of injury or heat exhaustion if you aren't properly prepared. "Since you are likely to sweat at a higher rate, your body will need assistance in replacing what is lost during the workout. The key is to hydrate before, during, and after," he advises. Erika Strimer, CEO of Total MOVEment in West Palm Beach, FL, and a lead instructor during CityPlace's District Fit wellness festival, agrees. She says that while she's a fan of a moderately warm vinyasa session - anything over 85 degrees isn't ideal. "Hot workouts inhibit your ability to get the best workout. It compromises your overall metabolic function, making you tired and weak," she noted. "When I took my 200 Hour Yoga Alliance Training, there was no research to prove a room over 100 degrees to be any more effective. Before teacher training, I found myself being able to go deeper in the poses, but that doesn't mean it is safe for the average person. If you're going to do a workout in a hot room, a safe temperature would be below 85 degrees." Our experts agree that while hot workouts may improve mental vigor for those already fit, people who are new to working out should focus on increasing their physical abilities first. Even if you're in superior shape, hot workouts should be sparse and supplemental at best - not a replacement. Cold WorkoutsAs you probably guessed, a cold workout is literally the exact opposite of a hot workout. This is a very new trend we're seeing, with only a couple studios specializing in the experience. One of those studios is NYC's Brrrn, cofounded by Jimmy T. Martin. While the temperatures don't get painfully cold at Brrrn, they range between a chilly 45 to 60 degrees. The real question is: what are the benefits outside of potentially feeling more "in the moment?" "Cold workouts or training in the cold - such as running outside in colder temperatures can help build mental toughness and by some is believed to help burn more calories," says Bielkus. "Unfortunately, in regard to the extra calorie burn, this is not the case. Although it is proven that shivering burns extra calories as your body tries to stay warm, once you start exercising, you actually burn the same amount of calories as if you were exercising at a normal temperature." Similar to hot workouts, though, it may also help build confidence and stamina in your fitness capabilities. The biggest con - and it's one to be taken seriously - is that if you have heart issues, cold workouts should be avoided. "Exercising in extreme cold can put strain on a person's heart," explains Bielkus. "People with any underlying heart conditions should avoid extraneous effort in the cold - shoveling [ice], for example, can sometimes spur a heart attack - as the heart needs to work harder to circulate blood." Another con of cold workouts would be potential injury if you're not properly warmed up before the workout starts, notes Strimer. She advises, "Please be sure to properly warm up before starting any workout routine - hot or cold - to avoid the risk of injury." To be fair, 60 degrees is really not that cold - it's a chilly Spring day. It just feels much colder when compared to the standard 68 to 75 degrees you'll find at most gyms and definitely colder than the 100-degree hot yoga studios mentioned above. Also, people have been hiking cold mountains or engaging in outdoor fitness activities - such as skiing or snowboarding - for a while now. The primary difference is that they're properly bundled up. Bottom LineIn the end, neither hot nor cold workouts should replace your current regimen. Instead, consider them a supplemental option for when you're trying to get out of a rut, or as a creative way to set and meet new fitness challenges. Either can help you sharpen that edge in your confidence and mental toughness. In terms of science, there's very little data to back up the benefits of higher or colder than normal gym temps, so don't drink too much snake juice as you head into your next sesh. Remember, fitness is about having fun. Don't torture yourself, but do engage in classes that make you feel accomplished and - most important - healthier. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 29, 2018 at 08:19AM
Here's What You Need to Know About Possible Bleeding After Sex
https://ift.tt/2siMzjC If you experience bleeding after sex, the immediate assumption for many of us is that it's your period, and of course, sometimes that is the case. Bleeding after sex can sometimes be as simple as vaginal dryness or trauma from a larger penis. "In the case of vaginal dryness, I recommend embracing sexual lubricants," says Caleb Backe, a health and wellness expert for Maple Holistics. In addition to using it for increasing arousal, many women report overall more pleasurable sexual experiences when using lube. "Try to find a lubricant that is pH balanced, 100 percent natural, and contains food-grade preservatives, and you can effectively reduce dryness and promote healthy lubrication that will improve all forms of intimacy," says Backe. But there's also a chance something is wrong: "The most common causes of bleeding after sex are glandular cells on the cervix (ectroprion), benign fleshy growths (polyps), and infection," says ob-gyn John Thoppil. Cancer is the scariest possibility, of course, but it's also pretty rare. "Cervical cancer is the most serious cause of bleeding after sex, especially in women who have been appropriately screened with Pap smears," says San Diego-based gynecologist Christine Carter Sterling, MD. "Some women have sensitive tissue normally found in the canal of the cervix on the portion of the cervix within the vagina. This condition is called cervical ectropion," says Dr. Sterling. While it is not dangerous, it can lead to bleeding after intercourse and/or increased discharge. There can also be growths on the cervix called polyps that are typically benign but can cause pesky bleeding. Infections of the cervix and vagina can also predispose women to bleeding after sex. "Women with more than one episode of bleeding after intercourse, also called postcoital bleeding, should see an ob-gyn," cautions Dr. Sterling. Since there are a number of different reasons you may be bleeding after sex, a good first step is to make an appointment with your doctor to rule out any serious conditions. Ultimately, as with any other health issue, it's always best to be cautious and reach out to your doctor if anything feels wrong or different. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 29, 2018 at 07:39AM
An Expert Says These Are the 3 Best Ways to Burn Over 200 Calories on the Treadmill
https://ift.tt/2JgcNxa
1. Utilize the InclineDavid knows a lot about how to get the most out of a treadmill workout, and he shared that "mixing up the incline and speed will really amp up your burn." Hills and sprints activate more muscles, which means you'll be able to burn calories quicker than if you did a long run. 2. Do a Combination of HIIT and LISSStudies have shown that high-intensity interval workouts burn an insane amount of calories in a short period of time, but David says you shouldn't solely focus on HIIT workouts because of the impact your body takes. Mix up your treadmill sessions with a combination of high-intensity treadmill runs and low-impact steady-state cardio to provide your body with balance. 3. Pay Attention to Your Heart RateOften overlooked, David said that it's important to get your heart rate up to maximize your burn. He emphasized that programming in adequate rest periods that lower the heart rate is also important "and sets you up for a great calorie burn." Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 28, 2018 at 03:23PM |
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