Trying to Lose a Few Pounds? Don’t Make These Mistakes

If you are trying to shed some pounds through diet and exercise it is easy to believe certain myths that will help the weight come off fast. But the fact is that they are myths because they simply do not work. This article from Women’s Health explains why the four common mistakes brought to attention will not help you lose weight.

With that in mind, we spoke with experts to find out what mealtime hangups could be keeping you from your #absgoals. Once you find out where you’re going wrong, it’s time to start tackling each habit, one at a time, says Jennifer McDaniel, R.D., of St. Louis University.

“Target just one or two of these behaviors at first—ones that you can make the most difference by changing,” says Jennifer McDaniel, R.D., of St. Louis University.

That’s because recent studies show that we have only so much willpower, which can make trying to break several bad habits at once overwhelming, says McDaniel. By following the slow and steady approach, you’ll increase your odds of sculpting a thinner, fitter physique—and keeping it for life, she says.

Let’s get started!

1. You Skip Meals or Snacks

Not eating can mess with your body’s ability to control your appetite. But it also destroys willpower, which is just as damaging. “Regulating yourself is a brain activity, and your brain runs on glucose,” says Kathleen Martin Ginis, Ph.D., a professor of kinesiology at McMaster University. If you skip breakfast or a healthy snack, your brain doesn’t have the energy to say no to the inevitable chow fest.

So skipping a feed turns us into gluttons at night. Your starving brain “just doesn’t have the fuel it needs to keep you on track, monitoring your diet,” says Martin Ginis.

Break it:  Change your mindset, says Liz Applegate, Ph.D., director of sports nutrition at the University of California, Davis. Think, “I’m going to start a new routine,” not “I’m going to restrict myself,” she says. Restriction leads to overeating.

2. You’re Always Speed-Eating

You’re not denying yourself food, you’re just eating it slower, allowing your body time to digest so you don’t keep eating when you’re full. In an experiment published in the Journal of Clinical Endocrinology & Metabolism, 17 healthy men ate one-and-a-quarter cups of ice cream. They either scarfed it in five minutes or took half an hour to savor it. According to study’s author Alexander Kokkinos, M.D., Ph.D., levels of fullness hormones (called PYY and GLP-1), which signal the brain to stop eating, were higher among the 30-minute men. That means the guys who ate quickly didn’t feel as full as the dudes who took their time.

Break it: Your body is trying to tell you something, so give it a chance, says Kokkinos. Put away the newspaper, turn off the TV, and try this breathing trick from The Yoga Body Diet: Inhale while slowly counting to five, then exhale for the same amount of time. Repeat this three to five times before eating to start your meal in a mindful place.

3. You Pig Out on Weekends

For a recent study published in the Journal of Clinical Investigation, researchers used rats to examine the effects of palmitic acid, found in saturated fat, on leptin, a hormone that helps regulate appetite. “We found that within three days, the saturated fat blunts or blocks the ability of leptin to regulate food intake and body weight,” says study author Deborah Clegg, Ph.D., of the University of Texas Southwestern medical center. That can prime your brain to overeat on Monday, says Clegg.

Break it: You don’t have to go cold turkey (though turkey on whole-wheat is always smart). McDaniel says that your reward for a healthy week should be one cheat meal, not an entire weekend of them. After all, having an all-you-can-eat weekend is like eating poorly for nearly 30 percent of your week.

4. You Drink Often

Here’s an exercise to start tonight: Write down how much beer, wine, and other drinks you consume in a week. (Use that cocktail napkin.) You may surprise yourself. Calculate the calories and expect another surprise. A reasonable-sounding two beers a night can mean more than 2,000 calories a week—roughly an extra day’s worth. Besides the empty calories, booze undermines your willpower, says Dawn Jackson Blatner, R.D., spokeswoman for the American Dietetic Association. That leads to impulse orders of, say, Buffalo wings.

Break it: Try quitting—for just a week. Check your weight, how your pants fit, and see if you can live on less. When you do drink, switch to lower-carb dry red wine (about four grams of carbohydrates compared with almost 13 in a regular beer) or low-carb beer.

Source: http://www.womenshealthmag.com/weight-loss/mistakes-keeping-you-fat

The Anxious Women

Sandra’s mind was not right, she felt something had gone wrong but could not quite explain it. The actual feeling she was experiencing made no sense. It felt like something dangerous was about to happen, but there was nothing she could point to. Just a feeling of unease and low grade panic.

At first Sandra only felt this sense of impending disaster occasionally, quietly managing her unease with will power. It was not until she found herself unable to drive her car that she sought medical help.

It isn’t easy to share your feelings with a doctor. Appointments are scheduled in 15 minute increments. No matter how hard the clinician tries, it is difficult to create a trusting relationship in a rushed environment. Only when a woman feels safe will she allow herself to be vulnerable enough to open up.

Sandra explained to her physician how her symptoms had been building for a few years, she also thought it was important that symptoms were worse with her period. All this was met with a few nods. In the end she was diagnosed with anxiety. He tried to reassure her that it was normal for a woman to experience this. He did not mention the association between her anxiety and her periods, he only offered her a prescription for Xanax.

Sandra’s medical experience was typical for a woman diagnosed with anxiety, in a word: it was disappointing. The visit was brief, the prescription is highly addictive, and at no point did the clinician try to get to the bottom of Sandra’s symptoms.

When Sandra came to my office she was frustrated. I remember her telling me “Im only here because my sister-in-law said you could help”. Sandra was using Xanax daily now. She hated how she felt taking it, “I don’t feel like myself when I take it, I’m zoned out. And when I need a refill, I feel like an addict asking my dealer for more”

Sandra believed she had a personal defect, and the only way to manage it was with drugs. In fact many women feel this way. Society, and the medical industry has conditioned women to believe that it is normal for them to be more anxious then men.

Women are twice as often diagnosed with anxiety than their male counterparts. This statistic begs the question why, why do women experience anxiety in such higher levels then men. Fortunately the answer is very straightforward, and is found in the hormonal balance of a woman.

There is a rhythm in a woman’s cycle, the first two weeks of the cycle are under the influence of estrogen the second two are likewise under the influence of progesterone. The balance between these hormones provides the foundation for a woman’s health. A disruption in this balance can lead to symptoms both physical and  emotional.

In the case of Sandra, I ran labs timed for when progesterone should be at its highest. It is an often overlooked medical fact that progesterone deficiency leads to anxiety. Progesterone is converted to 5-allopregnenolone (5-Allo-P) in the brain. 5-Allo-P in turn binds to the GABA receptor. The GABA receptor is the part of the brain that regulates anxiety. Xanax, Valium, Alcohol all bind to the GABA receptor, but I would argue that the receptor is better stimulated by 5-Allo-P. While the former three have addictive qualities the latter most does not.

Sandra’s lab work showed a severe deficit in her progesterone levels. I prescribed progesterone and asked her to take it the last 10 days of her cycle. After a month I re-ran Sandra’s labs and found her levels were corrected. We sat down to review the results and her feelings. She told me her sense of panic was gone, she was no longer taking Xanax. It was like a weight had been lifted from her. She also shared with me her frustration. “Why didn’t my previous doctor run this test? Why did he just prescribe me Xanax?”

Sometimes I try to answer the question, I try to explain different levels of training, different points of view. Most times I don’t try to explain, I just listen to them and allow them a space to vent their frustration. Either way, I feel accomplished for having sought out the cause of the condition.

Taking a Different Route After Mental Challenges

Whether you are a college student who has just studied six hours straight for that big midterm or an attorney who has gone over legal brief after legal brief, sometimes the most comforting next step is sitting down with a snack or delicious meal. However, there is evidence that you should really consider exercising to give your mind a break. Read why in the article below:

Could the solution to post-study session cravings be a 15-minute jaunt on the treadmill? According to new research in the journal Medicine & Science in Sports & Exercise, short but strenuous workouts may curb the hunger pangs that tend to follow challenging cognitive tasks.

For anyone who’s ever ordered Domino’s after pouring over a spreadsheet, or wrapping up a complex report, the brain-fried binge is all too familiar. “Mental work utilizes the brain’s energy resources, and the brain then signals that it needs additional energy,” researcher William Neumeier, PhD, a postdoctoral scholar at the University of Alabama at Birmingham (UAB), explained in an email to Health. “If food is available, the brain will use it to replenish energy. This could lead to overeating.”

Neumeier and his colleagues suspected that physical activity might counteract that urge to eat: “Exercise, especially high-intensity exercise, can increase available energy in the body’s bloodstream, and promote satiety in the short term,” says Dr. Neumeier. The researchers hypothesized that the brain could replenish its energy deficit from a mentally-taxing chore by utilizing byproducts of exercise—primarily glucose and lactate—and halt cravings for more food.

To test their theory, they offered 38 healthy college students pizza (to see how much they ate under normal circumstances). On another day, they had the participants do 20 minutes of math and reading comprehension problems to tire out their brains. Afterwards, one group rested for 15 minutes while another group did interval training on a treadmill. Then the researchers served a pizza lunch, and tracked how many calories the volunteers consumed.

RELATED: 11 Reasons You’re Always Hungry

The results lined up with what the researchers expected: “Mental work increased food intake by 100 calories, unless there was an intense bout of exercise in between,” study co-author Emily Dhurandar, PhD, an assistant professor in UAB’s Department of Health Behavior, said in an email. “Among those who exercised, there was no increase in food intake resulting from mental work.”

More research is needed to investigate the effects of workouts of varying types, lengths, and intensities. But the current findings might be helpful for workhorses looking to lose a few pounds. “People who find themselves hungry after completing mentally-demanding tasks should consider adding a bout of exercise to their schedule to help curb their appetite,” says Dhurandar.

So next time you finish a big item on your to-do list, try reaching for your running shoes before a bag of chips, and you may leave your cravings in the dust.

Source: http://www.health.com/fitness/exercise-curbs-cravings

Pros and Cons of Exercising in Different Environments

Exercising is sometimes the last thing we want to spend our time doing. But if you are in the right setting it can be a little more tolerable. Some prefer only working out at a gym while others go for a run through their neighborhood every morning. There are pros and cons to both indoor and outdoor workouts that this article points out very clearly. If you haven’t been able to decide where you like to exercise most, this might help you do that.

This time of year, debating between hitting the gym and kicking it outside can be as tricky as choosing between hot or iced coffee. Here to make your life easier? Research. Check out the perks and pitfalls of both, so you can get exactly what you want from your workout.

INDOORS

  • Perk: More Intensity. Without natural distractions that are annoying (gah, wind) or cool (what a view!), you can laser-focus on your routine, allowing you to maintain your level of ferocity.
  • Perk: Better Results. Increased intensity brings greater physiological changes, as in more fat loss and a stronger cardiovascular system.
  • Pitfall: Are We Done Yet? There’s not much stimulation to keep you motivated on the treadmill—though endorphins, in any setting, do help. (Beat workout boredom with Women’s Health’s Ignite routine by 2015 Next Fitness Star Nikki Metzger!) 

OUTDOORS

  • Perk: Reduced Stress. Studies show people have less anxiety after exercising alfresco. Green spaces are inherently calming, giving your antsy mind a rest.
  • Perk: Stick-to-it-iveness. That soothing feeling? It’s pretty addictive. If you’re starting a new program, begin outside to lock down the habit—then take it indoors when temps plummet.
  • Pitfall: Ugh, Rain. You have to prepare yourself for unexpected variables that may cramp your game. Not ideal if you’re training for speed.

Source: http://www.womenshealthmag.com/fitness/indoor-vs-outdoor-exercise

Easy ideas to change your makeup

It is really easy to get into a routine with makeup and style. It takes time, effort and money to craft a look and once you find one that works for you, it is easy to just stick to that look. But take a look at these quick and easy suggestions that can help you vary up your look using what you already own or with inexpensive additional items.

by Chelsea Burns
From Health magazine

We get it: When you find a makeup routine that works, it’s understandable that you may want to stick to it. But if you’ve been wearing the same combination of brown eyeliner, berry lipstick, and beige eyeshadow since your college days, maybe it wouldn’t hurt to mix things up a bit. The following five makeup updates take timeless trends and spruce them up for 2016.

Next: If you always wear: Black eyeliner

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Try: An extra swipe of color

Add a streak of colored liner for eyes that really pop.

Black defines; blue brightens. Get the best of both hues: “A second swipe of color brings the focus to eyes without shadow,” notes New York City celebrity makeup artist Troy Surratt. Trace your upper lash line with black liquid liner from inner to outer corners, then top with a stroke of deep blue liquid liner. Finish with pink cheeks and a rosy lip stain.

Your new go-to: Make Up For Ever Aqua Liner in #6 Iridescent Navy Blue, $21; sephora.com.

Next: If you always wear: Natural blush

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Try: A bright pink

The fresh new way to wear blush: go bold.

Think barely-there blush is the only kind that works for you? Nope. “Electric pink wakes up every skin tone,” says New York City celebrity makeup artist Tomy Rivero. Sweep a fuchsia shade up cheekbones, then dab a creamy highlighter on the apples; blend for a glowy sheen. Add mascara and lip gloss-that’s it.

Your new go-tos:Urban Decay Afterglow Blush in Quickie, $26; sephora.com. Becca Shimmering Skin Perfector Travel Pen, $25; sephora.com.

Next: If you always wear: Earthy shadows

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Try: Shimmery bronze

Bench your neutrals; sexy bronze shadow for the win!

Matte, taupey eyeshadow: not always your friend. “It tends to look flat and can make the eyes recede,” cautions Rivero. Instead, use a bronze with a bit of glimmer. If your skin is light or medium, grab one with silver flecks. Have an olive or dark complexion? Look for a bronze that skews golden. Smudge just above lashes for day and all over lids for a night out. Wear with bronzer, mascara and tinted lip balm.

Your new go-tos: Estée Lauder Magic Smoky Powder Shadow Sticks in Slow Burn and Scorched Gold, $22; nordstrom.com.

Next: If you always wear: Low-key mascara

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Try: The lay-it-on-thick look

Forget subtle definition-the thicker, the better.

Clumpy mascara is no longer the enemy. “Dark, chunky lashes spotlight the whites of your eyes, making them seem bigger,” says Stiles. The trick: Apply three coats of mascara from root to tip, then hold the brush vertically and swipe through lashes from side to side until they get that spidery effect. Fill in the lash line with black liner; add a hint of blush and a natural pink lip.

Your new go-tos: Maybelline New York Colossal Chaotic Mascara, $8; amazon.com. Ciate Chisel Liner, $19; sephora.com.

Next: If you always wear: Berry lipstick

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Try: Glossy mocha

Cocoa-colored lips with a touch of metallic gloss: surprisingly flattering.

That ’90s brown lip is back-and way better, thanks to a metallic finish. First fill in lips with a nude lip pencil to help color stay put. Using a lip brush for precision, layer on a deep brick lipstick and finish with a slick of gold-tinted gloss.”This creates the illusion of fuller lips,” says Rivero. Keep the rest of your face naked for max mouth impact, then walk out the door with newfound makeup mojo.

Your new go-tos: Elizabeth Arden Lipstick in Chocolate, $25; amazon.com. Rituals Sparkling Lipgloss in Golden Brown, $17; amazon.com.

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Get the latest health, fitness, anti-aging, and nutrition news, plus special offers, insights and updates from Health.com!

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by Melanie Rud Chadwick
From Health magazine

What are the biggest beauty secrets of Hollywood’s hottest stars? We got top stylists and makeup artists to give us the scoop on how they get A-listers beautiful for awards season. Take their advice, and paparazzi-ready skin, buzzworthy makeup, and stylist-on-call hair may be within your reach.

Next: Be so smooth

Source: http://www.health.com/health/gallery/0,,20975060,00.html

Murdering your muffin top and more.

For many men and women, the abs are a huge area of focus for working out. The abdominals for most people are an area where they carry the most fat so logically, they are looking for exercises that target that specifically. Here is a great article from exercise experts on how to work out these areas of the body.

When most people think “abs,” they think the muffin top that blooms over the top of too-tight pants. But abdominals, a set collectively known as the core, includes the many interconnected muscles that run up the back and stretch down to the butt and the front and inner thighs, says Michele Olson, PhD, professor of physical education and exercise science at Auburn University-Montgomery, Alabama.

Here are 24 moves, from simple to killer, that will keep your daily core workouts interesting!

Next: Get more from your core

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You’ll get more from your Pilates, yoga, or core-focused moves-meaning a slimmer, flatter belly-by following these tips:

.Move from your waist. Whenever you twist, make sure the movement happens from your bottom rib up. Keep hips still.
.Tighten up. Throughout each move, you should feel a tightening, similar to zipping up a pair of tight jeans, from one hip bone to the other.
.Exhale deeply. To help strengthen your abs and protect your lower back, be sure to exhale thoroughly with every breath.

Watch the video: How to Do Plank Hip Dips  

Next: A new kind of crunch

Source: http://www.health.com/health/gallery/0,,20664616,00.html

Ordering out on a diet

When you’re on a diet, most people feel so restricted about traveling and ordering out because there are so few healthy options and so many temptations to cheat. Being on a diet however is not the end of your life. You just have to know what to order when you do go out. A popular chain, Panera, was recently visited by a group of nutritionists and here are the dishes they recommend ordering if you’re on a diet.

But clean ingredients and all, it’s still pretty easy to go calorie crazy at Panera. Yes, we want a roll. And the potato chips. And an apple, please. So we asked six nutritionists to share their go-to orders.

The nutritionist: Victoria Holthaus, M.S., R.D.N., founder of YES! Nutrition, LLC
The order: Mediterranean Quinoa Salad or You Pick Two: Black Bean Soup and a Classic Side Salad.

“I love the quinoa salad because it has 19 grams of plant-based protein from golden quinoa, red quinoa, and almonds,” says Holthaus. “But sometimes I just can’t pick one thing. The black bean soup has balanced amounts of carbohydrates, fiber, and protein. I grab a bottle of coconut water for a potassium boost to help balance the sodium in the black bean soup.”

The nutritionist: Mitzi Dulan, R.D., board-certified sports dietitian, nutritionist for the Kansas City Royals, author of The Pinterest Diet
The order: Fuji Apple Chicken Salad

“In addition to the nutritious greens, this salad provides healthy fats from the pecans. It also has 29 grams of protein (mostly from the chicken!),” says Dulan. “Since the oils boost the calorie and fat counts of the salad, I try not to use all of the dressing you’re given.”

The nutritionist: Marie Spano, M.S., R.D., board-certified sports dietitian, certified strength and conditioning specialist, team nutritionist for the Atlanta Hawks
The order: All-Natural Turkey Chili and Mediterranean Quinoa Salad

“The turkey chili is loaded with fiber and protein,” says Spano. “Lots of spices, like garlic and onion powder, give it a delicious kick (though it is loaded with sodium). The quinoa salad has a lot of great textures and tastes, with crunchy almonds and cucumbers, and soft olives and quinoa. The plant-based salad is high in antioxidants, plus the extra-virgin olive oil provides healthy fats.”

The nutritionist: Kristen Smith, M.S., R.D.N., founder of 360 Family Nutrition
The order: Lentil Quinoa Bowl with Chicken

“This is a great well-balanced lunch choice,” says Smith. “The chicken provides lean protein, and this bowl uses spinach and kale instead of romaine or iceberg lettuce. (That means extra calcium and vitamin K!) To keep the sodium in check, I remove about half of the broth.”

The nutritionist: Lauren Harris-Pincus, M.S., R.D.N., owner of Nutrition Starring You, LLC
The order: You Pick 2: Low-Fat Vegetarian Garden Vegetable Soup with Pesto and either BBQ Chicken Salad and a Whole Grain Roll or Chicken Soba Noodle Salad with Peanut Sauce and an Apple

“I love that Panera makes it so easy to enjoy fruits and veggies as part of a delicious meal,” says Harris-Pincus. “These combos clock in around 400 calories and are nutrient-rich with a nice balance of protein, fiber, and lots of produce.”

The nutritionist: Elizabeth Shaw, M.S., R.D., owner of Shaw’s Simple Swaps
The order: Low-Fat Vegetarian Black Bean Soup with a Sprouted Whole Grain Roll

“I love that this soup has over 15 grams of protein and almost 10 grams of fiber to keep me full and satisfied,” says Shaw. “Black beans are filled with vitamins and minerals like iron and folate that make this a nutrient-dense meal on the go.”

Source: http://www.womenshealthmag.com/food/nutritionist-panera-orders

Want to lose weight? Add these to your diet

Losing weight is not easy. Starving yourself certainly doesn’t help and is not only potentially very dangerous to your health but can actually slow down your metabolism and cause you to overeat, negating all your efforts of dieting. It’s about eating the right foods and having the right balance of nutrients, sufficient exercise and homeostasis of your hormones. Call Protea Medical Center for more information.

by Kathleen Mulpeter

If you’re trying to shed pounds, consider this the ultimate guide to what you should be putting on your plate. These good-for-you foods contain powerful nutrients and antioxidants that have been shown to help your body lose weight, feel full for longer periods of time, and have more energy. As a bonus, many have added benefits, too, such as preventing various diseases or reversing the signs of aging.

Here are 50 weight loss superfoods to start incorporating into your diet, plus delicious ways to prepare them from Health‘s contributing nutrition editor Cynthia Sass, MPH, RD.

Next: Almonds

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Almonds are a great source of mono- and polyunsaturated fats, which can help lower your cholesterol and keep you slim. They also contain fewer calories than most other varieties of nuts (just 163 calories for 23), as well as plenty of fiber and vitamin E. According to a study in the International Journal of Obesity, people who added a daily serving of almonds to a low-calorie diet lost more weight than those who followed the same diet but ate a carb-heavy snack such as crackers instead.

To reap the benefits, Sass recommends using almonds to crust a lean protein such as salmon or sprinkling them onto salads and cooked veggies. “You can also whip them into smoothies or use nut butter as the base for a savory sauce seasoned with garlic and ginger,” she says.

RELATED: The 20 Best Foods to Eat for Breakfast

Next: Apples

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Apples contain pectin, an ingredient that naturally slows digestion and encourages feelings of fullness. Studies show that eating a whole apple with your meal (as opposed to apple juice or applesauce) is a natural appetite suppressant, helping you consume fewer overall calories without feeling deprived. Sass likes using shredded apple in slaws and stir-fry, or mixing them into burger patties to add moisture.

Apples are also a good source of antioxidants, vitamin C, and fiber. Just be sure not to skip the skin, which contains much of the fruit’s nutritional benefits.

RELATED: 25 Amazing Apple Recipes

Next: Artichokes

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Artichokes are incredibly filling-in fact, they are one of the highest-fiber vegetables, says Sass. A single boiled artichoke contains a whopping 10.3 grams of fiber-almost half the recommended daily amount for women. To curb your appetite before a meal, Sass suggests enjoying the veggie as a pre-dinner appetizer: try them in a refreshing salad with edamame and asparagus, or make homemade salsa with artichoke hearts, tomatoes, olives, and red onions.

Next: Avocados

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Is there anything avocados can’t do? This creamy superfood (loaded with monounsaturated fats, potassium, magnesium, folate, and vitamins C and E) has been linked to improved vision, good heart health, and a reduced risk of certain cancers. And avocados can also help whittle your middle: according to one study, people who regularly consume them weigh less and have smaller waists than those who do not. Another study found that women who eat half an avocado at lunchtime might experience reduced food cravings later in the day.

There are countless ways to enjoy the fruit (yes, technically it is one), but you can’t beat the classic combination of whole-wheat toast with mashed avocado, lemon juice, and sunflower seeds. Sass also recommends whipping avocado into a smoothie, pureeing it with herbs and citrus juice to make a creamy salad dressing, or adding it to a veggie omelet.

RELATED: 8 Avocado Recipes (Besides Guacamole)

Next: Bananas

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Although they’re best known for containing potassium, bananas are also a great source of resistant starch, a type of starch that’s important for weight loss. Your body digests resistant starch slowly-helping you feel full for longer-while simultaneously encouraging your liver to switch to fat-burning mode. And no need to wait for them to become completely ripe; bananas actually contain more of this calorie-torching ingredient when they’re still a little green.

Even more reasons to add a bunch to your shopping cart: Bananas can help regulate blood pressure, ease digestive problems, replenish nutrients after a workout, and may even help prevent strokes in older women.

Next: Black beans

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Black beans are a member of the pulse family, a food group that’s been shown to help burn calories, reduce belly fat, and curb appetite. Just one cup of black beans packs 15 grams of protein without the saturated fat you often find in other high-protein sources, such as red meat.

“Black beans work great in both savory and sweet dishes,” says Sass. “You’ve probably had black bean soup, but you can also make black bean brownies or whip them into puddings and smoothies.”

RELATED: 10 Protein-Packed Pulse Recipes That Satisfy

Next: Blueberries

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One cup of antioxidant-rich blueberries contains just 80 calories and 4 grams of fiber, which helps your body feel full for longer. They’re also a good source of manganese, which can speed up metabolism and make you feel energized.

More reasons to love them: blueberries contain a compound that attacks cancer-causing free radicals, and research suggests they may also help ward off UTIs, keep skin bright, and reduce age-related memory loss.

Next: Broccoli

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A great source of calcium and important cancer-fighting compounds, broccoli also has loads of filling fiber and will set you back only 30 calories per serving. If eating this cruciferous veggie makes you bloat, try steaming it first, which makes it easier to digest while still preserving the cancer-fighting ingredients that could be lost when you boil or cook it in the microwave.

RELATED: 13 Veggies You Only Think You Don’t Like

Next: Brown rice

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This healthy grain is a great source of phytonutrients, which have been linked to decreased risks of cancer, diabetes, and heart disease. Brown rice is also packed with fiber, contains 1.7 grams of fat-burning resistant starch, and is a low-energy-density food (in other words, it’s filling but still low in calories).

Feeling adventurous? Try adding black rice to your shopping cart instead of brown. It contains even more antioxidants than blueberries and significantly more vitamin E than brown rice.

Next: Cabbage

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Cabbage is rich in antioxidants and vitamin C but extremely low in calories (just 22 per cup), so you can fill your plate with the leafy green guilt-free. And while you’re probably familiar with the infamous Cabbage Soup Diet, there are plenty of alternate ways to eat this veggie that won’t leave you feeling hungry. It’s delicious in a variety of slaws or salads, and makes a crunchy garnish atop tacos or burgers.

RELATED: 23 Easy Cabbage Recipes

Next: Carrots

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Because carrots have high water and fiber content, they can increase feelings of fullness as you eat. To boost their calorie-burning potential, try roasting them: in a University of Arkansas study, roasted carrots contained three times as many antioxidants as raw ones.

Also good: The beta-carotene in carrots can help maintain a strong immune system and good eyesight.

Next: Cauliflower

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Cauliflower is an especially low-calorie vegetable-just 25 calories per cup. It’s also packed with filling fiber and good-for-you nutrients like potassium and vitamins C, K, and B6.

Like its cruciferous cousin broccoli, raw cauliflower can cause bloating, but steaming can make it easier to digest. Try steaming then blending the veggie to give it a mashed potato-like texture, pureeing it into soup, or making cauliflower ‘rice’ by pulsing florets in a food processor before heating them in a wok.

Next: Chia seeds

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Small-but-mighty chia seeds are a terrific source of essential nutrients like omega-3s, calcium, potassium, and magnesium. They also pack a serious fiber punch-4 grams per tablespoon-so when you add them to your favorite healthy foods, they’ll help ward off hunger.

The versatile seeds can be blended into smoothies, stirred into oatmeal, used to thicken pudding, or added to yogurt. “You can even whisk them into a homemade citrus vinaigrette,” says Sass. “The gel-like texture when they absorb water is both filling and satisfying.”

RELATED: 10 Delicious and Healthy Ways to Use Chia Seeds

Next: Chili peppers

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The effect of chili peppers on your metabolism is real, says Sass. They contain a chemical compound called capsaicin that can increase your body’s ability to burn fat (as much as 90 extra calories following a meal), and are also a good source of vitamin C.

“You can add chili peppers to omelets or egg salad, sprinkle them into a stir-fry, or mix them into salad dressing, tahini, or guacamole,” says Sass. “You might even stir a little chili pepper into melted dark chocolate to drizzle over fruit.”

Next: Coconut oil

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Coconut oil is having a moment right now: it can be used as a butter or olive oil substitute in everything from baked goods to salad dressing, and can even be used as an alternative to milk in lattes (yes, really). Sass is a fan of the heart-healthy oil whipped into smoothies, and you can also use it to sauté veggies, sear fish, or as an olive oil replacement in soups and stews. (It’s also a must-add to your beauty routine, and makes a wonderful natural moisturizer for skin and hair.)

Luckily, trendy coconut oil is also good for your waistline. Because it’s a satisfying source of healthy fats, coconut oil fills you up quickly and helps you consume fewer overall calories. It also contains medium-chain triglycerides, which are easily digestible and quickly converted into energy.

RELATED: 10 Surprising Beauty Uses for Coconut Oil

Next: Coffee

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Good news for java lovers: The caffeine in coffee could speed up your metabolism and help your body burn slightly more calories (about 26 per cup). A study in Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee was 16% higher than those who drank only decaf. Just be mindful of how much cream and sugar you add to your cup, which could offset any health benefits the beverage provides.

“You may be surprised to learn that you can actually eat your coffee, too,” says Sass. “Whip coffee grounds into a smoothie, stir them into oatmeal, or use them as a rub for meat.”

Not a fan of the taste? Exfoliating your skin with coffee grounds could help temporarily minimize the appearance of cellulite. Because coffee is a diuretic, it draws fluid away from fat cells, causing them to shrink in size.

Next: Collard greens

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“No other food on the planet contains the unique natural substances found in dark chocolate,” says Sass. The sweet treat is a good source of monounsaturated fatty acids, which could help speed up your metabolism. Research suggests that dark chocolate might also help curb your cravings for sweet, salty, and fatty foods.

“I love to chop dark chocolate into squares and add them into a smoothie,” says Sass. “You can also melt it and season with cinnamon, grated ginger, or fresh mint.”

RELATED: 5 Decadent (and Healthy!) Chocolate Recipes

Next: Eggs

Source: http://www.health.com/health/gallery/0,,20978353,00.html

How to Keep Your Hair From Aging

It may seem kind of crazy, but as you get older your hair even starts to change. It may not be as full as it used to be. It can become less naturally oily and can sometimes become incredibly difficult to style on a regular basis as it seems to become more uncooperative with your style methods Here’s why this happens and how to prevent/manage it.

younger hair

Getty Images

What is up with my hair?!

If it doesn’t seem as

healthy

as it used to, blame it on.life. “

Aging

can make hair thinner, drier and less manageable,” notes dermatologist Shani Francis, MD, director of the Hair Disorders Center of Excellence in Skokie, Ill. The trick is to restore hydration, add volume and

replenish shine

. Here’s your total plan.

Bring Back Softness
“I love how dry and brittle my hair is!” said no one ever. There’s a scientific explanation for why it’s like that: “Since oil glands are mostly under hormonal control, they can become less active as your body changes over time,” says Dr. Francis. Turning up the heat on your dryer or curling iron only adds to the parching problem.

TREAT IT

Restore your hair’s natural lipids with a weekly fix such as Kérastase Paris Resistance Masque Therapiste ($34;

amazon.com

), which packs hydrating plant sap plus peptides and

amino acids

to strengthen abused follicles.

STYLE IT
Coat damp hair with a thermal protectant that hasceramides; they bind to hair and reduce breakage, found a study in the International Journal of Cosmetic Science. Try Phyto Phytokeratine Repairing Thermal Protectant Spray ($32; sephora.com). The suppler your strands, the less breakage youll see.

RELATED: 6 Nutrients for Healthy Hair

Boost Fullness
Thinning often happens gradually, but for some of us, it seems to occur overnight. One day you look in the mirror and-gasp!-you can see scalp. Or you notice your ponytail isnt as full. “Hair goes through growing cycles, and at a certain age, it can slow down,” says Dr. Francis. But all is not lost: Those sluggish follicles can be awakened.

TREAT IT
OD’ing on products leaves behind buildup that can impede hair growth. ReGenesis Thickening Shampoo ($34; nordstrom.com) has willow bark to de-gunk and flax protein to plump strands. For significant thinning, the go-to ingredient is minoxidil. It’s the only over-the- counter drug that’s FDA-approved for stimulating hair growth in women. Find it in Women’s Rogaine Hair Regrowth Treatment ($30 for a one-month supply; ulta.com). With daily use, you can expect results in as early as 12 weeks. Also FDA-approved to spur hair growth: low-level red-light laser therapy. The HairMax LaserComb Ultima 12 ($495; neimanmarcus.com) is an investment, but it can be as effective as minoxidil, says Dr. Francis, and more so if it’s used in conjunction with the drug. Run the pronged wand over your scalp three times a week for eight minutes to see improvement in 12 weeks.

STYLE IT
You guessed it-use volumizing spray. Try BloPro Blow Back Time Texture Spray ($20; blowpro.com), which infuses hair with specks of bulk-boosting powder. (No worries; its invisible.) Focus on the roots of dry hair, holding up 2-inch sections and spritzing them, says Nunzio Saviano, owner of the eponymous salon in New York City. “Brush through for more oomph.”

RELATED: 10 Foods for Stronger Nails and Thicker Hair

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younger hair

Getty Images

Erase the Grays

You may blame stress, but the

reality

is that the production of pigment in hair follicles starts to lag

with age

(at what point depends on your genes).

TREAT IT
To go longer between salon visits, touch up your roots with a box color. Clairol Age Defy ($7; amazon.com ) hides silver and adds sheen.

STYLE IT
When you spot annoying grays, hide them with a temporary fix like Redken Color Rebel Naturals Hair Makeup ($20; ulta.com). It dries quickly and lasts through a couple of shampoos. For your hairline, use a Q-tip to apply. Later, roots!

RELATED: 10 Secrets of People Who Age Gracefully

Get a Whole Lot of Shine
When you want your hair to glow, “treat your scalp the same way you do your skin,” says Liz Cunnane Phillips, a trichologist at the New York Philip Kingsley Clinic. Lay off the drying products and help strands glisten with light.

TREAT IT
Cut back on shampooing-it strips hair of its natural oils and gloss-to once or twice a week. You also want to protect hair from shine-sapping UV rays. Try Rene Furterer Solaire Leave-In Moisturizing Spray ($22; amazon.com), which has jojoba wax and camelina oil along with a UV filter. For extra luster, consider a salon gloss (usually with a hint of tint) or glaze (typically clear), advises Jet Rhys, a Solana Beach, Calif., stylist to the stars. “It’s like waxing your car,” she says. “You get a noticeable shine boost that lasts a couple of weeks.”

STYLE IT
Make shine serum your final styling step. Try L’Oréal Paris Advanced Haircare Nutri-Gloss Mist ($10; amazon.com). “Apply a bit to the ends, which typically need the most TLC,” says Rhys. For extra de-frizzing, spritz your palms and run them over the length of your hair, avoiding roots.

RELATED: 15 Hair Products for a Shinier, Healthier Mane

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younger hair

Getty Images

3 Style Tricks for Younger Hair1. Zigzag your part.
“It can make hair appear fuller by hiding sparse spots,” says celeb stylist Jet Rhys. Use your finger to part instead of a comb for a natural look.

2. Go halfsies.
Pull just some of your hair back. “When you sweep the sides up toward the back of your head, it visually raises the cheekbones,” explains Rhys. Instant face-lift!

3. Do a high ponytail.
For a soft, flattering look, loosely brush hair back and up with a paddle brush, says Saviano, then secure with a ribbon hair elastic.”

Source: http://www.health.com/health/article/0,,20959317,00.html

How You Feel About Aging May Actually Determine How You Age

There have been many studies about how attitude and mentality can shape your overall health but there is a new study that links very specific attitudes with ironically fitting consequences. This new study shows that negative attitudes about aging actually cause you to age poorly. Check out the full study below.

These adults also showed a greater decline in the volumes of their hippocampus-a part of the brain vital for memory-than people who felt more positive about seniors.

Related: The Better Man Project-2,000+ awesome tips on how to live your healthiest life

The researchers aren’t exactly sure why it happens, but they speculate that holding negative beliefs toward seniors can spike your stress levels, which may lead to harmful changes in your brain over time, says study author Becca Levy, Ph.D.

And if you believe these age stereotypes now, then you’ll probably believe them with each passing birthday, too. That can affect your brain health even more when you’re older, she says.

RELATED: 6 Easy Fixes to Improve Your Memory

The even crazier part: It’s likely only cynical thoughts toward the elderly-not an overall negative attitude in general-that can be tied to Alzheimer’s disease, Levy says.

In her study, the significant link between aging stereotypes and brain changes still existed even after controlling for the participants’ wellbeing.

So if you’re negative about everything but seniors, you probably won’t be as likely to get Alzheimer’s as the guy who loves everything except for grandparents.

Ask yourself these questions: How do you feel about the seniors in your life or the ones you come into contact with? Do you get frustrated with them? Do you find yourself talking down to them?

Noticing a connotation of pessimism in your answers? Levy suggests finding an older man or woman to respect and emulate. Someone who is living his life in a way that you would be proud to live yours at his age. He could be a family member or even a celebrity. (Or one of these 7 Old Guys Who Can Kick Your Ass.)

It may seem like a silly task to you now, but Alzheimer’s is a debilitating disease. If the simple act of thinking more positively could potentially decrease your risk down the road, you should do it.

Source: http://www.menshealth.com/aging-stereotypes-Alzheimers