If you grew up in a house where red meat and butter always took center stage in your kitchen and on your plate, then healthy cooking techniques might feel a bit foreign. Whether you're a seasoned chef looking to make conscious changes or a kitchen novice, there's a healthy and helpful tip on this list for everyone.
— Additional reporting by Susi May, Michele Foley, Leta Shy, Emily Bibb, Jenny Sugar, and Zelena Montminy
If you just can't manage to drop your fork once you're full, Jillian Michaels has some advice that could help. The celebrity trainer shared a tip with Fitness magazine for people with overeating issues. "Pour salt on it [leftovers] or put your drink on it" — just wreck any remaining food.
Jillian explains that even tossing leftovers in the garbage doesn't always do the job, since "we've all had that Miranda [from Sex and the City] moment where we'll eat it out of the trash." If you're concerned about being wasteful, Jillian has an answer for that: "It's not going to children starving in Africa, it's going to the trash. It's not worth cellulite, muffin top, cancer, or heart disease." It's a little extreme, but Jillian might have a point here if your self-control has been failing you in the face of temptation.
If you just can't manage to drop your fork once you're full, Jillian Michaels has some advice that could help. The celebrity trainer shared a tip with Fitness magazine for people with overeating issues. "Pour salt on it [leftovers] or put your drink on it" — just wreck any remaining food.
Jillian explains that even tossing leftovers in the garbage doesn't always do the job, since "we've all had that Miranda [from Sex and the City] moment where we'll eat it out of the trash." If you're concerned about being wasteful, Jillian has an answer for that: "It's not going to children starving in Africa, it's going to the trash. It's not worth cellulite, muffin top, cancer, or heart disease." It's a little extreme, but Jillian might have a point here if your self-control has been failing you in the face of temptation.
Many pre-workout snacks involve too much prep time, but this quick fix will help you reserve all your energy for the gym. These peanut butter protein balls taste like chocolate chip cookie dough but offer the ideal blend of protein and carbs you need before a tough strength-training session. Roll these up ahead of time, and pop two an hour before your workout. If you need this simple snack in your life, keep reading for the recipe.
Feeling bored with your everyday cardio workout? Shake up your routine with this challenging 45-minute interval plan that uses two machines. Kick things off with a lengthy session on the low-impact elliptical trainer, and end on a strong note with a quick treadmill session to torch calories.
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00 - 03:00 | 3 | 130 | Warmup |
| 03:00 - 05:00 | 5 | 130 - 140 | |
| 05:00 - 07:00 | 6 | 140 - 150 | |
| 07:00 - 09:00 | 7 | 160 - 170 | |
| 09:00 - 10:00 | 8 | 190 - 200 | Sprint |
| 10:00 - 12:00 | 5 | 130 - 140 | |
| 12:00 - 14:00 | 7 | 140 - 150 | |
| 14:00 - 15:00 | 9 | 190 - 200 | |
| 15:00 - 17:00 | 6 | 140 - 150 | |
| 17:00 - 18:00 | 10 | 190 - 200 | Sprint |
| 18:00 - 20:00 | 7 | 140 - 150 | |
| 20:00 - 22:00 | 5 | 150 - 160 | |
| 22:00 - 23:00 | 9 | 190 - 200 | Sprint |
| 23:00 - 25:00 | 6 | 150 - 160 | |
| 25:00 - 27:00 | 5 | 160 - 170 | |
| 27:00 - 28:00 | 7 | 190 - 200 | Sprint |
| 28:00 - 30:00 | 3 | 140 |
*SPM = strides per minute
Incline = 20 percent
Keep reading for the 15-minute treadmill segment.
There's no one-size-fits-all rule when it comes to finding the "best" cardio workout, but with a little research, you can determine the right cardio workout for your needs. If you're ready to stick to your fit game plan once and for all, take the following points into consideration.
Be honest about injuries: For anyone brand-new to a cardio program, talk to your doctor or physical therapist about the most suitable options. If your knees or hips have given you issues in the past, your doctor might explain that a low-impact workout is best. Take their advice to heart and understand that training for a marathon may not be the best at this time. If you have any concerns whatsoever, be sure to consult your physician before you start anything new.
Get real about your goals: Is this just about getting your heart pumping every day? Are you trying to take off a significant amount of weight? Long-term health goals will inform your cardio choices. Someone who wants to improve their heart health will benefit from working out at a steady pace, but this alone won't make kilos fly off the scale. The best workouts for weight loss typically include some form of interval training, alternating between periods of pushing your body to the max and rest periods. Try a Tabata workout that burns a ton of calories for an effective workout for weight loss. Keep reading for two more things to consider when choosing a cardio workout.
As you're planning meals for the rest of this week, take to heart this simple yet profound tip from author and activist Michael Pollan.
If you're tired of grabbing a sugar-laden bar or greasy bag of chips every time you're in the mood for a snack, we don't blame you! Now more than ever, there are plenty of healthy (and creative) snack options readily available on the market. No need to worry about having fridge access for these five products — each tasty snack will hold up in a desk drawer or gym bag.
There's no one-size-fits-all rule when it comes to finding the "best" cardio workout, but with a little research, you can determine the right cardio workout for your needs. If you're ready to stick to your fit game plan once and for all, take the following points into consideration.
Be honest about injuries: For anyone brand-new to a cardio program, talk to your doctor or physical therapist about the most suitable options. If your knees or hips have given you issues in the past, your doctor might explain that a low-impact workout is best. Take their advice to heart and understand that training for a marathon may not be the best at this time. If you have any concerns whatsoever, be sure to consult your physician before you start anything new.
Get real about your goals: Is this just about getting your heart pumping every day? Are you trying to take off a significant amount of weight? Long-term health goals will inform your cardio choices. Someone who wants to improve their heart health will benefit from working out at a steady pace, but this alone won't make pounds fly off the scale. The best workouts for weight loss typically include some form of interval training, alternating between periods of pushing your body to the max and rest periods. Try a Tabata workout that burns a ton of calories for an effective workout for weight loss.
Keep reading for two more things to consider when choosing a cardio workout.
According to the American Heart Association, most women should be consuming no more than 24 grams, or 6 teaspoons, of added sugar per day. If you know you're part of the population that needs to cut back, this 1,425-calorie meal plan will help you reach your low-sugar goals deliciously.
Breakfast: Quinoa Spinach Scramble (1.6 grams)
Whip up a quick and hearty quinoa spinach scramble that's high in essential vitamins and protein but incredibly low in sugar.
Pre-Workout Snack: Four Strawberry Banana Creams (7.2 grams)
The perfect balance of protein and carbs makes this low-cal and relatively low-sugar strawberry banana cream recipe a sweet treat you can enjoy guilt free.
Keep reading for the rest of the low-sugar meals.
If you've grown accustomed to celebrating healthy accomplishments with food, it's time to change your tune. Instead of heading to a boozy happy hour or booking a reservation at yet another restaurant, slow down, think things through, and consider one of these healthier — and just as enjoyable — rewards.
Shop for new clothes: Show off your hard work with new threads you've been coveting. If you are in need of a dress for a special occasion, this is the perfect time to shop. Otherwise buy some new fitness gear to help your new habits stick.
Book a spa treatment: A massage or facial is quite the luxury, but even something as simple as a quick hair blow dry or manicure can make you feel equally pampered and rewarded.
Order event tickets: Look online to see if any bands you love are coming to town. If music isn't your thing, buy seats to a big sports game or play rolling through town. When you have something to look forward to, you'll want to be looking and feeling your best.
Send yourself flowers: Instead of sinking your teeth into a cupcake, call your favourite florist or stroll through a farmers market to pick out a big bouquet of flowers. Every time you look at the arrangement, you'll be reminded of all the hard work they represent.
Running a 5K anytime soon? Let this upbeat playlist serve as the soundtrack to your race. Every song in this mix is the perfect speed for your needs, so if you run a 12-minute mile, you won't need to shuffle through your iPod or switch tracks in the middle of your run. Subscribe to the Spotify playlist, then keep reading for the full list of fun tunes.
Looking to lighten things up a little for your upcoming Cinco de Mayo celebrations? The fun and festive holiday is this weekend, but all the food can get a little overwhelming. If you're planning a big bash or you want healthier versions of calorie-laden favorites, tempt your taste buds with these 18 recipes.
If you've grown accustomed to celebrating healthy accomplishments with food, it's time to change your tune. Instead of heading to a boozy happy hour or booking a reservation at yet another restaurant, slow down, think things through, and consider one of these healthier — and just as enjoyable — rewards.
Shop for new clothes: Show off your hard work with new duds you've been coveting. If you are in need of a dress for a special occasion, this is the perfect time to shop. Otherwise buy some new fitness gear to help your new habits stick.
Book a spa treatment: A massage or facial is quite the luxury, but even something as simple as a quick hair blowout or manicure can make you feel equally pampered and rewarded.
Order event tickets: Look online to see if any bands you love are coming to town. If music isn't your thing, buy seats to a big sports game or play rolling through town. When you have something to look forward to, you'll want to be looking and feeling your best.
Send yourself flowers: Instead of sinking your teeth into a cupcake, call your favorite florist or stroll through a farmers market to pick out a big bouquet of flowers. Every time you look at the arrangement, you'll be reminded of all the hard work they represent.
How do you celebrate your healthy accomplishments? Tell me below!
A lot of dairy and re-fried beans in traditional seven-layer dips can be hard to digest. For a fresh take on a favourite, this lightened-up recipe still curbs cravings but with much less fat and far more fibre. And even though we're lightening up the layers with some healthy swaps, the dip will keep the festive look and variety of textures that everyone loves. Keep reading to make a smarter dip.
A gluten-free lifestyle seems to be all the rage these days, but only 1 in 133 people suffer from Celiac disease. If you're not part of this statistic, Heidi Skolnik, nutritionist to the Julliard School and the School of American Ballet and the Women's Sports Medicine Center, insists there's "no need to go gluten-free." Instead of following this restrictive diet, Heidi offers this helpful tip: diversify. Doing so can make for a healthier diet and quiet down digestive discomfort, says Heidi.
When it comes to carbs, Heidi says that in the US the primary focus is on wheat. While Heidi says "nothing is inherently wrong with wheat," replacing wheat-based carbs with other grains will add more nutrients to any diet and can also help stomach discomfort to disappear. It may be that just eating less wheat is all it takes stop the digestive issues you are suffering from, says Heidi.
For anyone who tends to have a wheat-based diet, help your digestive system work at its top potential by adding brown rice, quinoa, and even potatoes. By diversifying the sources of complex carbohydrates you're eating, you don't necessarily have to give up gluten for good. "It's just healthier," says Heidi.
She also offered a helpful reminder for anyone who thinks that all gluten-free snacks are healthy, "A gluten-free cookie is not better than a cookie with gluten." While a minor indulgence here or there is always welcome for a balanced life, a cookie is always a cookie.
Are you part of the population that has given up gluten without having Celiac disease? Share your experience below.
If you, your partner, or the majority of your guests aren't vegan, then the idea of a dairy- and egg-free cake might seem a little far out. But with all the dietary restrictions on your guest list, finding a happy medium can be a bit overwhelming. Luckily, we discussed this issue with Erin McKenna, the founder of the renowned NYC bakery Babycakes that specializes in vegan and gluten-free culinary creations.
According to Erin, you can't even taste the fact that the "Babycakes brownie cake with vanilla icing is vegan or gluten-free." But instead of going all out and ordering a vegan cake for every guest to enjoy, another trend that's picking up steam at wedding receptions, bridal showers, and even bachelorette parties is to offer additional vegan-friendly options.
Many brides are ordering vegan and gluten-free cookies, cupcakes, or doughnuts to supplement the traditional dessert served at their celebration. This way, every guest feels included and is able to take part in sweet celebration. If you don't want to single anyone out for their diet, then consider setting everything up together on a festive dessert table. Erin believes this is a "fun and clever way to have options for everyone."
Have you seen this trend at any weddings you've attended? Did you have a vegan option at your wedding? Share below!
Mother's Day is on its way, and we can't wait to celebrate our moms for all the amazing things that they do. If your mom loves her sweets but likes to keep things on the healthier side, we definitely want to help you support her style. These 12 tasty recipes that will help you on your mission to create a homemade healthy dessert that everyone will enjoy.
It's not hot enough to sweat outdoors in a sports bra or tank top alone, but these three hooded layers are perfect picks for all your fitness-related needs. From the best running zip-up to the cozy jacket you'll love to toss on after yoga, watch this video to check out three hoodies we're loving this season.
If you have the option to plug in at the workplace, then mix up your favorite music playlists with a healthy podcast or two. Each of the following options offers a fresh perspective on the topics that affect your everyday life.
The Dr. Christiane Northrup Podcast
Every week in her podcast The Dr. Christiane Northrup Podcast, Dr. Northrup, MD discusses different aspects of women's health. From getting the most out of a doctor's visit to sugar addiction, she tackles the issues that plague women head on — and many they'd be afraid to ask!
The Jillian Michaels Show
You don't have to wait until the next season of The Biggest Loser to enjoy a big dose of Jillian Michaels's tough trainer love. Jillian has her own weekly podcast, The Jillian Michaels Show, where she offers tools to help you live your healthiest, happiest life.
Dishing Up Nutrition
If you're constantly curious about how the food you eat affects every aspect of your life, then tune into Dishing Up Nutrition. A number of licensed nutritionists and dietitians discuss major obstacles and top trends in the world of nutrition and offer realistic solutions to alleviate dietary issues.
Do you have a favorite podcast you love to listen to? Share below!
