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12 Pancake Mixes That'll Help You Hit Your Daily Protein Goal in a Freaking Delicious Way

10/31/2018

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12 Pancake Mixes That'll Help You Hit Your Daily Protein Goal in a Freaking Delicious Way

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Having a diet adequate in protein is crucial for weight management (loss, gain, and maintenance). "Protein helps to repair and build muscle tissues in the body," says Jim White, RD, adding that the standard daily protein intake is approximately 0.8 grams of protein per kilogram of bodyweight. That means if you weigh 150 pounds, which is about 68 kilograms, you should eat about 54.4 grams of protein a day! Shocking, right?

So how do you go about eating that much protein? A balanced diet is important, but there are a few store-bought products that can help, including our favorite: pancake mix. We've rounded up 12 protein-packed mixes that'll keep you feeling full and power you with the energy you need to tackle the rest of your day and get your body moving.

Related:
Keto Meat and Protein List
A List of All the Keto-Approved Meat and Protein - and Recipes to Make For Each of Them




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October 31, 2018 at 11:41AM
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Have Your Cake and Eat It Too Thanks to These Paleo Mixes

10/31/2018

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Have Your Cake and Eat It Too, Thanks to These Paleo Mixes

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Even though you might feel your best on a Paleo diet, we're all only human when the the smell of pancakes in the morning hits. Fear not. Paleo baking mixes exist, which means you can enjoy cakes, waffles, and even pizza while still sticking to your eating plan. Plus, they're all available on Amazon, so you can have pumpkin paleo muffins in just two days! Our stomachs are grumbling already.

Related:
Pumpkin Paleo Fudge Recipe
You Only Need 4 Ingredients to Make This Paleo Pumpkin Fudge




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October 31, 2018 at 11:24AM
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I'm a Trainer and a Mom and Finding Time to Work Out Is HARD - Here's How I Do It

10/31/2018

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I'm a Trainer and a Mom, and Finding Time to Work Out Is HARD - Here's How I Do It

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Working out is an incredibly important part of my life. I have worked in fitness my entire career, teaching Pilates and body toning classes on a regular basis, and even training for a race once or twice a year over the last decade. On average, I spend at least 60 minutes per day in a gym or outside, working to burn calories and get my heart rate up. It's imperative for my physical and emotional well being, and not something I can ever see myself giving up. In fact, I'll sacrifice almost anything else in my life before skipping my daily workout.

When I became pregnant, I knew things would change dramatically. Once the baby arrived, I would need to coordinate with my husband or child care in order to keep up my routine. To be clear, I'm a personal trainer and exercise instructor by profession, but I rarely exercise during sessions, because I spend that time coaching my clients and correcting their form. Like anyone else, I have to find time outside of work every day to exercise, especially since I want to practice what I preach.

I find that I'm more consistent and accountable if my workouts are mapped out in advance.

My days of exercising whenever I wanted and wherever I wanted were on their way out, so I immediately began talking to my husband about my workout goals for maternity leave and beyond. I explained that I wanted to start walking outside or on our treadmill in the basement for at least 30 to 45 minutes a day as soon as I could, and I would need his help to make sure this happened. Luckily, he was happy to provide the support I needed to work out during those first months of motherhood. He knows exercise is a huge part of my life, if nothing else to de-stress and recalibrate my mind and body at the end of the day.

Related:
Personal Essay on Using Exercise to Treat Depression
Exercise Helped Me Through My Depression - but Not in the Way You Think

After our son came, we were lucky enough to both be able to take a decent amount of leave from work. At the beginning of each day, once I calculated the approximate time I would spend nursing, I let my husband know exactly when I planned to exercise. I wanted him to be able to structure his day, but also be aware he would need to be present for our newborn while I hit the gym or walking trail. I also made sure this was reciprocated. If he wanted to take some time to himself and exercise, he could also do it.

I've always been a planner, but it was more important than ever that my workouts and classes were on both of our calendars and we were in sync. Having a baby means nothing goes exactly as you thought it would, but I find that I'm more consistent and accountable - and feel less guilt for taking some time for myself - if it's mapped out in advance. By marking off and reserving an allotted time to exercise, there are no surprises and fewer incidents of "double booking" in our household.

I plan to go back to teaching exercise classes when my baby is 3 months old, and my husband has already adjusted his schedule to be home from work earlier on those evenings so I don't have to worry about getting to class on time. I'm lucky to have the support and teamwork needed to make sure we both stay as healthy as we can. These first months of motherhood have taught me that staying physically fit - and at the same time, working to relieve stress - is even more important when you're sleep-deprived and tasked with taking care of another human being.





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October 31, 2018 at 11:24AM
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The Real Reasons Parents Refuse HPV Vaccination

10/31/2018

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The Real Reasons Parents Refuse HPV Vaccination

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By Robert Preidt

HealthDay Reporter

TUESDAY, Oct. 30, 2018 (HealthDay News) -- Safety concerns are a main reason American parents hesitate to have their children vaccinated against the sexually transmitted human papillomavirus (HPV), according to a new study.

The finding challenges a common reason given by doctors for not recommending the vaccine more forcefully -- that parents are concerned the vaccination will lead to greater sexual activity among children.

The vaccine protects against the HPV virus, which can cause cancers of the cervix, vagina, vulva, mouth and anus. Despite recommendations to include the HPV vaccine in routine childhood vaccinations, its use remains low in the United States.

The study findings appear in the November issue of the Journal of Adolescent Health.

"We wanted to better understand why parents choose not to vaccinate their children against HPV, since that information is critical for developing improved public health campaigns and provider messages to increase vaccination rates," study author Anne Rositch said in a journal news release. She's an assistant professor of epidemiology at Johns Hopkins School of Public Health in Baltimore.

The findings show that public health campaigns should focus on persistent concerns about the safety and necessity of the vaccine for both boys and girls, the researchers said.

"We think all physicians need to be champions of this vaccine that has the potential to prevent tens of thousands of cases of cancers each year," said study co-author Dr. Anna Beavis, an assistant professor of gynecology and obstetrics at Hopkins. "Providing a strong recommendation is a powerful way to improve vaccination rates."

The study looked at data from a series of surveys on vaccine usage conducted by the U.S. Centers for Disease Control and Prevention between 2010 and 2016. Thousands of parents of teens ages 13 to 17 were asked if their children had had the vaccine, if they planned to get it and, if not, why.

Among parents of girls in the most recent survey, 22 percent cited safety as the reason for not having their daughters vaccinated against HPV. One in 5 parents withheld the vaccine because they didn't think it was necessary. Thirteen percent didn't have enough knowledge about HPV; 10 percent said their doctor hadn't recommended it, and 10 percent cited their child's lack of sexual activity.

Continued

Among parents of boys, the chief reasons for not having their sons vaccinated against HPV were: lack of necessity (22 percent); followed by no doctor recommendation (17 percent), and lack of knowledge (14 percent).

Fourteen percent of parents of boys mentioned safety concerns, 9 percent cited their son's lack of sexual activity, and 2 percent said gender was the reason.

In 2016, only 50 percent of eligible females and 38 percent of eligible males had completed the HPV vaccine series, according to background notes with the study.

WebMD News from HealthDay

Sources

SOURCE:Journal of Adolescent Health, news release, Oct. 24, 2018

Copyright © 2013-2018 HealthDay. All rights reserved.




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October 31, 2018 at 11:01AM
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Study: Pedestrian Kids' Deaths Rise on Halloween

10/31/2018

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Study: Pedestrian Kids' Deaths Rise on Halloween

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By Steven Reinberg

HealthDay Reporter

TUESDAY, Oct. 30, 2018 (HealthDay News) -- Trick-or-treating is a Halloween tradition that can quickly turn disastrous, with new research showing a more than 40 percent spike in pedestrian deaths on the spooky holiday.

Kids wearing dark costumes, zigzagging across streets and popping out between parked cars are potentially tragic targets for drivers rushing home after work, explained study author Dr. Donald Redelmeier. He is a researcher at the University of Toronto's Institute for Clinical Evaluative Sciences.

"On Halloween, there is a 43 percent increased risk of a pedestrian death -- about four extra children are killed trick-or-treating," he said.

More boys than girls are killed, Redelmeier said. That's because boys often wear dark costumes -- "pedestrian ninjas," he calls them.

The time when most deaths occurred was 6 p.m. That's when the really young kids are out and some folks are rushing home from work, he explained.

Children between the ages of 4 and 8 had the highest risk of being accidentally struck by a vehicle, the findings showed, and a lot more children are injured than killed.

"Our study only looked at deaths," Redelmeier said. "For every child who dies, there's probably one or two dozen children who are run over, survive, but are left with all sorts of disabilities."

But all these deaths and injuries could be prevented, he added.

Here's a few quick tips to follow:

  • Look both ways before crossing the street.
  • Don't get distracted by your smartphone.
  • Instead of crisscrossing streets, go to houses on one side, and then the other -- so you're only crossing the street once.
  • Have reflectors or flashing lights on your kids' costumes.
  • Worry a lot more about road safety and a lot less about hidden dangers like razorblades in your child's candy bag.
  • Drivers need to slow down in residential neighborhoods.

Dr. Barbara Pena, research director of the emergency medicine department at Nicklaus Children's Hospital in Miami, said she sees more injuries on Halloween.

"We see big increases in trauma because all these kids are walking around in dark costumes at night," Pena said. "We always have to stack the emergency department with extra people because we see a jump in injuries."

Continued

Pena also thinks that communities can help by closing streets so kids can trick-or-treat safely. In addition, parents need to keep a tight leash on their kids to prevent accidents and deaths.

Using data from the National Highway Traffic Safety Administration, Redelmeier and his colleagues looked at the number of pedestrian deaths on Oct. 31, from 1975 to 2016. They focused on the hours between 5 p.m. and midnight.

The investigators compared these deaths with those occurring during the same time period on Oct. 24 and Nov. 7.

Over 42 years, 608 pedestrians died on the 42 Halloween evenings, while 851 died on the 84 other evenings used for comparison.

The absolute death rates averaged 2.07 per hour on Halloween and 1.45 on other evenings, the researchers found.

The absolute risk of pedestrian deaths per 100 million Americans was small, Redelmeier's team noted. And that rate dropped from 5 to less than 3 deaths per 100 million Americans during the years between 1975 and 2016.

According to Maureen Vogel, a spokeswoman for the National Safety Council, "There's no reason to keep kids from trick-or-treating. There's just more reason, in light of this study and others, to be aware of your surroundings and exercise caution."

The report was published online Oct. 30 in the journal JAMA Pediatrics.

WebMD News from HealthDay

Sources

SOURCES: Donald Redelmeier, M.D., researcher, Institute for Clinical Evaluative Sciences, and professor, medicine, University of Toronto, Ontario, Canada; Barbara Pena, M.D., research director, emergency medicine, Nicklaus Children's Hospital, Miami; Maureen Vogel, spokeswoman, National Safety Council; Oct. 30, 2018,JAMA Pediatrics, online

Copyright © 2013-2018 HealthDay. All rights reserved.




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October 31, 2018 at 11:01AM
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Work Your Abs and Arms Like Never Before With This Intense Strengthening Exercise

10/31/2018

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Work Your Abs and Arms Like Never Before With This Intense Strengthening Exercise

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If the weather's nice, I can guarantee that you'll find me training outside. As much as I love dropping heavy weights, I love to be able to move without being confined to a set space. During a recent outdoor workout, I decided to do some agility work and then began playing around with some core strengthening exercises. Instead of crunches (I'm not a fan of them) and planks, I decided to really challenge myself. Push-ups and pikes alone are hard enough, and once you combine them together, you've got yourself an insanely hard core and arm exercise.

If you're watching this video like, "Damn, in my dreams," you can still work your way up to this move. Start by breaking down each movement, doing them individually without the sliders, and then as you become stronger, combine them together with the sliders.

Related:
4-Week Ab Workout Plan
Strengthen and Tighten Your Abdominal Muscles With This Trainer's 4-Week Program

How to Do a Push-Up and Pike

  • Start in a plank position with each of your feet on top of a slider. Your hands should be directly underneath your shoulders, your spine should be in a neutral position, and your core should be engaged.
  • Lower down into push-up as you simultaneously abduct your legs (moving them away from the midline of your body). If you can't complete a standard push-up, feel free to do a modified push-up on your knees.
  • Press back up, returning to the starting position. From here, raise your hips up. Imagine that there's a string attached to your tailbone pulling you up. Lower back down to a plank position.
  • This counts as one rep. Complete three sets of eight reps.




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October 31, 2018 at 10:59AM
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If Chocolate is an Essential Part of Your Healthy Diet You'll Love These 25 Memes

10/31/2018

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If Chocolate is an Essential Part of Your Healthy Diet, You'll Love These 25 Memes

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Cake, cookies, brownies, ice cream, candy bars - you don't discriminate. You'll eat chocolate in any form, at any time of day (chocolate for breakfast, did you say?) because it's essential to your well-being. If you enjoy a little taste of chocolate every day, and you have a major obsession with all things chocolate-covered, grab a few handfuls of chocolate chips, and read through these memes that support your love of chocolate.

Related:
Funny Wine Memes
Is White or Red Wine Healthier? These 35 Memes Say, "Who Cares?! Let's Drink!"




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October 31, 2018 at 10:59AM
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Tighten Your Tush With These Booty Exercises From Jillian Michaels

10/31/2018

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Tighten Your Tush With These Booty Exercises From Jillian Michaels

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Jillian Michaels is back with another hard-as-hell workout, this time targeting your booty. The former The Biggest Loser trainer, who shares workouts on her app My Fitness by Jillian Michaels, shared her butt circuit video on Instagram.

Since many of these moves require gym equipment such as dumbbells, weight plates, weight benches, and cable machines, it's best performed in a gym. Jillian recommends doing each exercise for 30 seconds and three rounds total.

Related:
Jillian Michaels Ab Workouts
11 Core Workouts Jillian Michaels Does to Carve Her Enviable Abs

With a mix of lunges, leg lifts, and one-legged deadlifts, these moves will target not just your glutes but your legs, too. Although some moves are more advanced, they can be modified to fit your level. If you're a true beginner, Jillian recommends starting with her beginner's program on her app. "So you can build solid foundation, get results, and not feel intimidated," she told POPSUGAR at an event for AquaHydrate. "You want to take action, but action that is misinformed is going to do a lot of damage."

Use this lower-body circuit as motivation to tone that tush, and get ready to put in work at the gym!





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October 31, 2018 at 10:38AM
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30 Songs That Are Pop Perfection to Power Your Next Workout

10/31/2018

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30 Songs That Are Pop Perfection to Power Your Next Workout

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I'm of the opinion that every workout needs a proper playlist, and science backs me up: music may actually rewire the brain, making every sweaty second of a workout more enjoyable. Whether you need a healthy dose of motivation or just want to move to the beat of the year's best tracks, you'll find your perfect playlist on POPSUGAR. This one is every pop-music-lover's dream - with everything from Ariana Grande to BTS in one bopping Spotify playlist.

Remember, you'll need to download the free Spotify software or app to listen to our playlists.

Related:
'90s Workout Music
The Ultimate '90s Workout Playlist That'll Make You Sweat More Than a Vengaboys Concert




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October 31, 2018 at 10:19AM
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In Teens Halting Pot Use Clears Thinking Issues

10/31/2018

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In Teens, Halting Pot Use Clears Thinking Issues

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TUESDAY, Oct. 30, 2018 (HealthDay News) -- Teens who stop smoking pot can think and learn better afterward, even if they are only light users, a new study reports.

Compared to teenagers and young adults who continued using marijuana, those who abstained for a month displayed a "modest but reliable improvement in their ability to learn," said lead researcher Randi Schuster.

"Most of this improvement surprisingly happens rather quickly, within the first week of abstinence," added Schuster, director of neuropsychology at Massachusetts General Hospital's Center for Addiction Medicine.

The results show that kids need to be kept from using pot, Schuster said. This is a growing concern as recreational marijuana becomes legal in more U.S. states, she added.

"As we as a country move toward widespread legalization, we should pay attention to smart prevention programming for children," Schuster said.

The researchers cited a 2016 survey that found almost 14 percent of middle and high school students had used pot in the prior month. It also showed daily use doubling between eighth and 12th grades.

Maturation of critical parts of the brain occurs in adolescence, and regular pot use in those years may cause more harm than later use, the researchers said in background notes.

Marijuana legalization proponents countered that the new study supports their contention that the effects of pot are temporary.

"These conclusions are consistent with those of prior studies finding that cannabis exposure is not likely to be associated with any sort of permanent adverse impact on the brain or cognitive performance," said Paul Armentano, deputy director of NORML.

"These findings dispute the long-standing 'stoner-stupid' stereotype and should help to assuage fears that cannabis' acute effects on behavior may persist long after drug ingestion, or that they may pose greater potential risks to the developing brain," Armentano said.

For their study, Schuster and her colleagues asked two-thirds of a group of 88 marijuana users ages 16 to 25 to drop pot for a month.

The Boston-area participants were not all heavy users, but did use regularly. "We have kids using a minimum of one day a week or more," Schuster said.





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October 31, 2018 at 10:11AM
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