Written on May 20, 2014 at 4:21 pm , by Lauren Cardarelli
Memorial Day weekend is just a few days away (who’s ready for a long weekend?). Kick summer off on the right sandal-sportin’ foot by snacking smart. We rounded up three bikini-friendly recipes to dip into without the guilt—or bloat. The secret ingredient? Avocado, which research has linked to lower BMI and waist circumference, among a laundry list of other health benefits. Um, win! And forget the greasy munchie pairings. Late July Organics’ new SubLime will rock your socks off.
Blue Cheese Avocado Dip
4 ripe avocados
1 garlic clove, minced
2 tablespoons olive oil
2 tablespoons lemon juice
1 cup Stonyfield Organic Greek Plain Nonfat Yogurt (or their Fat Free Plain works, too!)
½ cup blue cheese (crumbled)
Peel, seed and coarsely mash avocados. Chop the green part of the scallions. Combine all ingredients into a mixing bowl. Refrigerate until ready to serve.
Nutrition Info: 420 calories, 26g total fat, 65mg cholesterol, 890mg sodium, 17g carbohydrate, 3g fiber, 3g sugar, 25g protein
Wholly Guacamole Chicken Salad
2 tablespoons canola oil
1/2 teaspoon salt
3 chicken breasts
1/4 teaspoon black pepper
3/4 teaspoon ground cumin
2 limes, juiced (and zest from one)
1/4 teaspoon sugar
1/4 teaspoon chili powder
1/4 cup red bell pepper, diced
1/4 cup yellow bell pepper, diced
1/4 cup red onion, diced
2 tablespoons fresh cilantro, roughly chopped
1 cup Wholly Guacamole dip
Mix oil, salt, black pepper, cumin, sugar, chili powder, lime zest and juice of 1 1/2 limes. Combine with chicken to marinate for 20 to 30 minutes. Grill chicken on each side for 2 minutes. Finish cooking in 400°F oven for 8 minutes and allow chicken to rest for 5 minutes before dicing. Once cool, fold chicken in with bell peppers, onion, cilantro, Wholly Guacamole dip, the rest of the lime juiced and the remaining salt.
Nutrition Info: 340 calories, 17g total fat, 90mg cholesterol, 570mg sodium, 9g carbohydrate, 4g fiber, 2g sugar, 35g protein
In a blender, blend the tofu, avocado, lemon juice, garlic, salt and cilantro until smooth. Place mixture in bowl and stir in onions. Cover and refrigerate for 2 hours. Serve chilled.
Nutrition Info: 110 calories, 9g total fat, 0mg cholesterol, 150mg sodium, 6g carbohydrate, 4g fiber, 4g protein
Photo courtesy of Late July
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- How to Make Avocado Pops
- Memorial Day Weekend Playlist
- Flat-Fighting Meals: 7 Flat-Belly Dinner Recipes
Written on May 16, 2014 at 10:44 am , by Lauren Cardarelli
Tick. The 4-lettered word alone gives me the heebie-jeebies—and for good reason. These creepy crawlers are the perpetrators of one of the fastest growing epidemics to date, Lyme disease (LD). And now that the temps are finally warming up, ticks are back in full swing. (I’ve already pulled two of the little buggers off my pup. Not cool.) Are you prepared? We talked about the nasty pests with A Twist of Lyme author Andrea H. Caesar, who has battled chronic LD since she was 11-years-old. Here are the must-know dirty deets to bite back.
The No-Zone Walking Fido around the block? Catching up on the newest FITNESS issue poolside in the shade? Risky business, girlfriend. “You can get a tick [bite] in a parking lot…anytime of the year,” warns Caesar. Like us, ticks are most active from April to September. Steer clear of wooded, shady areas as much as possible; in particular, stonewalls and moist leaf piles are their playgrounds. Hitting the open trail? Stick to the middle of the path, away from weedy edges.
Play It Safe Sport light-colored clothing to your next outdoor BBQ so you can easily spot the bad guys and tie long locks back into a tight ponytail. “Then they can’t crawl right up into your scalp,” says Caesar. (Your fave baseball cap will do the trick, too!) Swap out the shorts for leggings or pants tucked into tall socks when tackling yard work. The latter is a total fashion faux pas, we know, but hey—wouldn’t you rather be safe than sorry!? And don’t forget the repellent sprays/lotions. The CDC suggests products with 20 percent or more DEET, although Caesar—who lives a non-toxic life—prefers catnip oil. “It can be ten times more effective [than DEET]!” Her fave: Ava Anderson’s Natural Bug Spray ($19.95, avaandersonnontoxic.com).
Check Mate “In my house, we do a tick check morning and night from head to toe,” says Caesar. “The problem is that deer ticks are the size of a piece of dirt so you’re not only looking—it’s a sensory test, too.” Thoroughly comb through your hair with your fingers and be sure to examine your, err, nooks and crannies (where they unfortunately love to take cover). According to the CDC, it takes more than 24 to 36 hours of attachment for ticks to transmit LD bacteria…hence the hide-and-seek urgency. Found one? Start by disinfecting the area with an alcohol swab. Next, use tweezers to grab the tick “head” as close to the skin as possible. Pull straight out and disinfect the bite site. “Put it in a plastic bag with a damp cotton ball if you want to send it away for testing,” advises Caesar. “It’s much more effective and easy to test a tick than a person!”
Tick’s Best Friend You may follow all of the prevention rules, but your pooch? Doubtful. Animals are LD carriers, which includes those not-so-welcome houseguests. “Set mouse traps to keep them under control!” says Caesar. As for pets, discuss repellent products with your vet, inspect their coats daily and reduce tick habitats in your yard, if possible. “My dogs are crated downstairs [at night] because of LD,” Caesar says.
Ticking Time Bomb “In its chronic form, Lyme disease can represent a complex set of infections involving the nervous system and its most basic functions,” says Caesar. “But it really also represents all of the body systems.” Translation: There is a seemingly endless rap sheet of symptoms, making the illness difficult to diagnose. Some general indicators to be aware of include achiness, headaches, tingling or numbness in extremities, fatigue and fever, which can have severe implications if undetected or ignored.
Photo courtesy of Andrea H. Caesar
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Written on April 18, 2014 at 2:18 pm , by Lisa Haney
Call your mother! And your grandmother. And your aunts and uncles. Interviewing your relatives about their health can help you improve yours.
“You can change your genetic destiny as long as you find out early enough what you’re at risk for,” explains Sharon Moalem, M.D., Ph.D., author of the fascinating new book, Inheritance: How Our Genes Change Our Lives and Our Lives Change Our Genes. Luckily, a pricey DNA test to map your genome isn’t required—just a family health history. “It’s the lowest tech thing: The next time your family is together, sit down, draw a family tree and say OK, Who are we related to? What does everyone have? Are there any patterns that pop out?” he says.
Then tell your doctor about any diseases that run in the family. Flag any early deaths, in particular. For example, if you have relatives who died unexpectedly at a young age from heart issues, it may be a sign of hypertrophic cardiomyopathy—an inherited condition that causes the heart muscle to thicken—and you’ll want to talk to your doc before signing up to run a marathon, Dr. Moalem says. Relatives who’ve had blood clots could indicate the genetic blood clotting disorder Factor V Leiden. If you have it (bruising easily is a sign), being on the Pill further ups your risk of deadly clots, so you’ll need to talk to your ob-gyn about your birth control method STAT. And, of course, a family history of breast and ovarian cancers may mean you have a BRCA gene mutation that greatly increases your risk of the diseases.
If your family doesn’t gather often, start dialing your loved ones today. “When you lose relatives—like your great-grandparents—then you lose that information that they may have known about their siblings and parents,” Dr. Moalem says. Once you create a detailed family history, it’s part of your health toolkit and you can pass it down to your kids as well. “It’s information that you don’t want lost,” he says.
Check out this cool tool from the Surgeon General’s office. You can use it to create a digital family health history, which you can print and bring to your doc.
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Written on March 5, 2014 at 12:12 pm , by Samantha Shelton
Last July, Nickolay Lamm, a 25-year-old artist and researcher, created a digital rendering of what Barbie would look like if she were modeled after an average 19-year-old woman, based on measurements from the Centers for Disease Control and Prevention. The result: a shorter, shapelier-looking doll image that went viral. We fell in love with the new version as quickly as you did, which highlighted that average is, in fact, beautiful. “I simply wanted to show that a doll like Barbie can look good with typical body proportions,” says Lamm.
FITNESS fans had mixed reviews – some of you loved the idea of creating a more realistic-looking doll, while others thought the whole concept silly. “I did play with Barbie growing up, but I didn’t strive to become her,” said one reader. “I saw her as more of a friend, not a sexual image that I need to become.”
Regardless of whether or not you thought the idea to be the next genius step in doll production or a silly farce, very few believed the creation of this new toy to be bad, and many said they would even purchase and use it to help teach their children about healthy body image. “I got a lot of emails saying, ‘Hey, where can we buy a doll like this,’” explains Lamm. “I think that the popularity of the images themselves kind of validated the design of the body.” That said, Lamm is ready to take his vision to the next level.
Today Lamm launched a crowdfunding campaign on his website, Lammily.com, with the hopes of raising the $95,000 he needs to support the creation of 5,000 dolls. He’s offered an exclusive first edition Lammily to every person who decides to back his project with a minimum $17 donation. As of press time, 237 backers had raised $5,375, and the numbers are rapidly growing.
With the help and guidance of former Vice President of Manufacturing at Mattel, Roger Rambeau, Lamm took his digital design and turned it into the Lammily doll. “Lammily is designed off the same body I used in the original project,[which was based on the classic Barbie]” he says. “But I changed her face, her hair, her articulation—even her skin tone a little—so that it’s my original design.”
Interestingly enough, this all comes on the heels of Mattel launching an “unapologetic” campaign for the original Barbie doll, which included featuring her in the latest Sports Illustrated swimsuit edition. Of course, the Lammily doll would also be in competition with market-dominating, overly-sexualized Bratz dolls. And with a petition floating around for a Disney plus-sized princess, it’s clear there’s a demand for more diversity in the toy market.
Lamm says that his Lammily doll is about promoting a healthy, fit lifestyle, along with realistic beauty standards. He describes her as fun, fit and strong (just like our readers!). She’ll come dressed in a simple blue-white ombre blouse, jean shorts and white sneakers, with minimal makeup.
If this crowdfunding endeavor is successful, Lamm hopes to create more dolls with different ethnicities and body shapes. But we want to hear from you. Sound off in the comments and tell us whether you would buy a Lammily doll over the classic Barbie. Why or why not?
Additional reporting by Jordan Clifford, editorial intern. Photos courtesy of Lammily.com
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Written on February 10, 2014 at 9:02 am , by FITNESS Intern
Written by Alena Hall, editorial intern
We’re sure you know by now that the biggest date night of the year is swiftly approaching. While some are thrilled to be spending a romantic evening with their beaus and others are boycotting the holiday altogether, we’re concerned about something else entirely: our health. Unfortunately, Valentine’s Day coincides with the peak of cold and flu season, making us wonder if we’ll regret cozying up to that special someone when we wake up the next day with a fever, runny nose, cough or worse – all of the above.
To calm our over-anxious hearts, we reached out to kissing experts William Cane, author of The Art of Kissing, and Sheril Kirshenbaum, author of The Science of Kissing: What Our Lips are Telling Us, to find out if a flirty make-out sesh is worth the risk. Luckily, there’s good news:
It’s safer than shaking hands. “You’re a lot more likely to get sick from shaking hands with people during the day than from the people that you kiss,” says Kirshenbaum. “You’re touching a lot more stuff with your hands than you are with your lips.” So now we have one more reason to stress about work, but at least our love lives are in the clear.
It helps us chill out… and possibly eat less. Kissing makes us less likely to feel stressed by reducing the cortisol levels in the body, says Kirshenbaum. “That’s the bad stress hormone, which is also associated with overeating.” Being in an emotionally healthy relationship plays a key role in maintaining your physical health—and maybe even your waistline if you tend to handle stress with excessive snacking.
It puts us on cloud nine. Both Cane and Kirshenbaum noted how kissing increases our endorphin and serotonin levels, explaining that head rush you feel after a deep kiss or being intimate with someone you love. Cane calls it the afterglow, Kirshenbaum calls it the giddy, walking on air feeling—either way, its presence is undeniable after a really good smooch. These chemicals don’t necessarily boost our immune system, but they make us feel good and less depressed, therefore making us less susceptible to getting sick.
It helps us live longer. Kissing sends another powerful hormone circulating through the body that actually helps keep us alive and well. “Oxytocin is associated with bonding, connection and that sense of attachment you feel in a relationship,” says Kirshenbaum. “These kinds of bonds keep us healthier and less likely to die by any given cause.” Additionally, Cane noted a study that connected greater oxytocin levels with lower blood pressure. Sweet!
It helps us find that deeper connection. It’s not surprising that kissing makes us feel more connected to the people that we love. But according to Kirshenbaum, “it’s the most powerful, intimate way to show someone how you feel, beyond even sex.” Women use kissing subconsciously to identify compatible life partners, she notes. “It’s the ultimate way to get close—I would absolutely be promoting it all times of the year, but especially now.”
Alright, someone hand us the cutest gloss they can find. We’re ready to score some health benefits this holiday.
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Written on February 4, 2014 at 3:12 pm , by FITNESS Intern
Written by Alena Hall, editorial intern
Take a moment and think back to when you were a little girl watching your favorite Disney princess movie. You idolized everything about Cinderella,Belle or Snow White – from the color of her hair down to the sound of her melodic voice, we bet we weren’t the only ones who wanted to embody the princess in every way possible. But what if you were that child who couldn’t quite find her perfect princess role model? One who didn’t quite look like any of the childhood heroines? Walt Disney Pictures moved to solve this problem in 2009 when it unveiled Tiana, its first African-American princess character in The Princess and the Frog fairytale, and again in 2012 with red-headed tomboy Merida in Brave. But that wasn’t enough. Now, 17-year-old Jewel Moore is asking for a princess of her own size.
A high school junior from Farmville, Virginia, Moore posted a petition on Change.org on January 24 requesting that Walt Disney Animation Studios create a plus-size princess. “I made this petition because I’m a plus-size young woman, and I know many plus-size girls and women who struggle with confidence,” says Moore. “Disney films are highly influential, and they impact the lives of many children, especially girls. It would be revolutionary for Disney to show support to a group of girls who are otherwise bullied by the media. It would make many young girls feel confident and worthy to see a strong character that looks like them.”
Her petition has received more than 18,000 signatures in its first week, and it’s inspired others to create similar campaigns. For others, though, it ignited a backlash of petitions for Disney to not feature plus-sized princesses in its future animated films. Why? Perhaps it’s too close to promoting childhood obesity, or it feeds into the idea of complacency regarding obesity in America. Regardless, this young woman’s goal of helping other girls realize that every body is beautiful and giving them a figure to look up for a boost of self-confidence is nothing shy of empowering. Strength is beautiful because it can take on so many different forms. Moore’s courage makes her strong on the inside, but her actions make it clearly visible for the rest of us to see.
But what do you think? Should Disney start working on their next princess debut? Or do you think that would be the first step down the wrong road? Sound off in the comments below.
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Written on January 22, 2014 at 9:32 am , by Christie Griffin
ICYMI: Our week 2 #GetFitParty Instagram challenge was to show us your pics of working out with a buddy. Studies have shown that working out with a partner improves weight-loss results, which could be because you push yourself harder, have more fun, and have the all-important accountability factor influencing you.
But if scheduling a workout sesh with a bud or even just getting to the gym creates a problem, we’ve got a stellar recommendation for you: Skypercise. Whether you’re partnering up with a pal to workout over the world wide web or enlisting a professional trainer to help you out virtually, it’s an excellent way to ditch the excuses so that you can stick to your resolutions.
Which is why we’re thrilled to offer a lucky reader a fabulous Skype prize package, courtesy of Skype!
One lucky FITNESS reader will score a $100 Skype gift card and two one-on-one sessions with Marc D. Thompson, a fitness trainer, personal coach, owner of Virtufit.net, and Skypercise pro. All you have to do is enter here by January 31, 2014. [Official Rules]
Good luck! Now get to work, #GetFitParty crowd!
Written on January 13, 2014 at 9:55 am , by Guest Blogger
Paige climbed in India to support Apne Aap Women Worldwide, which works to combat sexual exploitation of women and girls. Help Paige raise $10,000 for Apne Aap on her Crowdrise page and don’t miss this bonus video from Louder Than 11 about the three million women currently trapped in prostitution.
By Paige Claassen
In our society, we strive towards a similar ideal. Whether that comes in the form of a high ranking, high paying job, a slender waist, or elegant clothes, the model women of magazines all look much the same. We’re praised for creating our own paths and for defining ourselves as individuals; but if we step too far outside the box, our motives might be questioned. I, for example, am currently traveling around the world to rock climb. I’m not earning a salary, I haven’t worn makeup or fixed my hair in months, and I don’t have a permanent home. The path I’m taking is not straight, it’s not predictable, and I don’t know what’s around the next bend.
I spent the month of December in India, and my goal was to climb the hardest route in India, called Ganesh and graded 5.14a. Unfortunately, the hot Indian sun beat down on Ganesh all day, making it nearly impossible to climb. I woke up at 5 a.m. each day to put in my attempts before the sun rose at 7 a.m. My day ended at 9 a.m., when I walked away from the cliff, dripping in sweat, hair disheveled, and frustrated with my efforts. This route lent itself better to a male’s strengths. The moves were long and powerful and I would need to channel all my strength and motivation to complete this climb.
Meanwhile, India offered a few additional obstacles of its own. The small, dusty town I visited had a reputation for inflicting the dreaded traveller’s diarrhea on visiting foreigners (which I did not avoid). A high risk of malaria in the region also had me taking preventative medication, rumored to have a variety of unpleasant side effects. Oily food, few fresh fruits and vegetables, and no opportunities to run or cross train provided further fitness challenges.
But I had traveled all this way for one route, which was one of the best in the world. I knew I was capable. So with that determination, the matter was settled. I punched through the long moves that a girl isn’t supposed to be capable of doing. I finished the route, and I finished it before the boys. A little extra icing on the cake!
I realized that my path, with all its turns and unknowns and new challenges each month, is a path of choices. Sure, India wasn’t the most comfortable month of travel, but it was a month I’ll never forget. The sites I saw, the people, and the colors each left their own special imprint in my mind and opened my eyes to a new world.
Part of that world is beautiful, but deep scars lay behind the beauty. Lead Now’s non-profit partner in India, Apne Aap, offered a glimpse into the struggles many women in India face. Apne Aap says that “every year, nearly two million people are trafficked for sexual exploitation; of these, the vast majority are female, and half are aged 12-16.” This is a statistic I can’t even begin to grasp, but I want to do what I can in reducing that figure so that other women can have the choices that I enjoy day to day. Join me by donating online at http://www.crowdrise.com/leadnowtourindia
To get involved and donate online to help combat sexual exploitation, visit Crowdrise.
Check back next month for a video and update about Paige’s next location. And stay tuned for the video of Paige’s time in India! FitnessMagazine.com, with thanks to Marmot and Louder Than 11, will have the first-look exclusive video .
Written on January 10, 2014 at 9:37 am , by Christie Griffin
It’s a #GetFitParty all month long for our FITNESS followers and we’ve got the perfect motivation for your workouts this weekend: Hot music videos that are fun to sweat to!
Our Instagram challenge this week has been for you to show us your “workout view,” i.e. what you see while you exercise…and we noticed quite a lot of you are working out at home. We teamed up with Vevo, the world’s leading music video platform, to create this playlist of FITNESS editor-selected videos to watch while you’re planking, squatting, or just going nuts on the treadmill. Enjoy!
Watch the full playlist here: FITNESS Magazine on Vevo
Or cherry pick which one(s) you’d like to watch:
- Feel like a rockstar with Beyoncé’s End of Time
- Distract yourself with Lady Gaga’s Applause
- Get fired up with Katy Perry’s Roar
- Give your cardio a kick with Pitbull’s Timber featuring Ke$ha
- Get sassy with Robin Thicke’s Give It 2 U
- Pump things up with Jennifer Lopez’s Goin’ In featuring Flo Rida
- Work a little harder with Britney Spears’ Work, B**ch
- Get psyched for Saturday night with Fergie’s A Little Party Never Killed Nobody
- Put some inspiration in your perspiration with Sara Bareilles’ Brave
- End your workout with a smile with Pharell Williams’ Happy
Written on December 23, 2013 at 12:19 pm , by Lauren Cardarelli
‘Tis the season to be jolly—right? With last-minute presents to purchase, cookies to bake and traveling woes up the wazoo, the holidays can be just plain stressful. And when we’re stressed, we eat. But don’t worry, we’re here to help! It’s the most wonderful time of the year, after all.
“We overeat because the alarm center in our brain hijacks the thinking center—it’s an ancient mechanism, built to protect us from danger when food was scarce,” says Dr. Julian Ford, professor of psychiatry and director of the University of Connecticut School of Medicine traumatic stress center. “It tells us we have to keep eating even if we know we shouldn’t or no longer feel hungry.”
The external “joyful” holiday pressures, in addition to those we put on ourselves, cause our noggin to go into over-drive, explains Ford. “It’s a perfect storm for putting our brain’s alarms on high alert, leading to a feeling of constant pressure, exhaustion and ultimately disappointment when we can’t duplicate the Jimmy Stewart/Donna Reed wonderful life.”
Eating can be a break from the hullabaloo hassle, as well as a source of more stress. As we all know, indulging in our favorite sweets and savories can lead to a downward spiral and the residual guilt always outweighs the joy we get from that temporary fix. To make matters worse, colder temps play into these mental games, setting us up for a diet disaster. “Our bodies may need more calories to keep us warm in the cold weather,” says Ford. ”Eating more in the winter is also often a way to cope with feeling bored when cooped up inside or depressed with the long, dark nights and short days.”
So how can we stop all the stress? Follow Ford’s top tips to tackling holiday H-E-double hockey sticks and the overeating that seemingly comes with the territory:
Make Your List, Check It Twice. Write down all of the foods you enjoy—those that give you that warm and fuzzy feeling with every bite, says Ford. Include both naughty foods and nice options so that you have a complete menu of what hits your pleasure zone. Keep the “good” ones handy in times of trouble (a low-cal granola bar is the perfect munchie for those long, winding checkout lines!) and prioritize those items at your seasonal soirée.
Want vs. Need. When you find yourself about to eat as a reflex reaction, take a few seconds to get off auto pilot and focus your mind by asking yourself, “Is eating this, right at this moment, going to really satisfy me and give me a sense of personal control?” If the answer is no, don’t eat it. “Remember that it’s your choice, based on valuing yourself,” says Ford.
Silent Flight. What’s the best way to avoid temptation? Distraction. “Look for ways to free yourself from the holiday (and day-to-day) pressures and demands,” suggests Ford. Carve an hour out of your busy schedule to find your center in your fave yoga class or sweat it out with some cardio. “Besides burning calories and reducing the feeling of hunger, exercise can help focus our minds by providing the quiet time we all need to think carefully about the choices we’re making,” says Ford. It’s all about seeking enjoyment and having a sense of self control.
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