6 Tips to Create and Maintain a Healthy Lifestyle

Maybe you had plans of leading a healthier lifestyle. It's not too late. Here are six tips to get you started.

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12 Everyday Habits That Secretly Slow Your Metabolism

You eat breakfast closer to brunch time

Mornings in your house are bananas. We get it. Between getting the kids to school on time and yourself to work on time—and the 3,000 things required to make those two feats happen—you’re lucky if you can sneak in a sip of OJ before your first meeting. But when you’re sleeping, you’re not eating, and after all those hours with no nutrients, your metabolism—the process by which your body converts food and drinks into energy—needs a little jump-start. To get your calorie-burning engine going, have breakfast within a hour of waking up—or even better, within 15 minutes, says Joanne Rinker, MS, RD, senior director for community health improvement at Public Health Improvement Partners. Here are some other easy ways to jump-start your metabolism.

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How to Use the I Ching - Basic Three Coin Method

This article discusses the simplest use of the ancient divination method known as the I Ching. This article discusses the 3 coin divination method.

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Reasons Which Make Fitness Gear the Trend Setter

Fitness is the latest mantra. Everybody is conscious about being fit. It is the latest upbeat and getting in vogue day by day.

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12 Healthy Breakfast Ideas for Any Weight Loss Plan

Why breakfast matters

You’ve heard that breakfast is “the most important meal of the day,” but not all of us enjoy eating it. Some folks simply can’t stomach a meal after they’ve just rolled out of bed, while others are sick of the foods deemed acceptable to eat before 11 a.m. But here’s the thing: A healthy morning meal can do a great deal of good when it comes to helping you reach your flat belly goals.

“Several scientific studies suggest people who eat a nutrient-packed breakfast have more slim-down success,” says Chicago-based dietitian Christine M. Palumbo, RDN, FAND. “One school of thought is that breakfast jumpstarts the metabolism, and that effect continues throughout the day.” In one Obesity Society study, research participants who consumed the bulk of the day’s calories at breakfast lost more weight and more fat around their midsection than folks who ate small breakfasts and large dinners. (Just be sure to avoid foods that slow down your metabolism.)

Eating breakfast can also improve your overall health. Research in The Journal of Physiology suggests that regularly eating a morning meal may lower diabetes and cardiovascular risk, whereas skipping breakfast has been associated with an increased risk of atherosclerosis, a condition that can cause kidney and coronary heart disease.

To help you fall in love with breakfast and fuel your slim-down efforts, we’ve hunted down nutritionist-recommended healthy breakfast ideas that will make your mouth water—no matter which weight loss plan you’re following. And as always, beware of these 17 healthy breakfast mistakes you might make this morning.

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How One Woman Lost 100 Pounds at 51—and Kept It Off

The massive, wrinkled fat rolls pictured on the Facebook post repulsed me. I blinked hard before I noticed the middle-aged women who had flashed their abdomens for the camera were smiling. And then I saw it—the “fat happens” mantra beneath the photo. This is the exact age it becomes harder to lose weight.

My immediate thought was to delete the post. As I kept studying the picture, though, I decided I had to respond. I couldn’t post anything—not even an “LOL”—that might signal agreement with the sentiment, even though a dear friend had shared it. As a former chair-busting 40-something, I knew karma would punish me if I didn’t speak out.

“It doesn’t have to be that way,” I typed, noticing my left hand tremble just a bit as I pecked out the letters. Candidly, it was difficult to write even that. But those words had changed my life, prompting me to start a journey that led to losing 100 pounds. I hoped at least they’d give others pause.

After I lost the weight, I promised myself I’d never again support the belief that middle-aged women—and men—are destined to grow fat, lose muscle tone, and develop heart disease. I just couldn’t propagate that falsehood once I knew differently.

I was never a fat kid. I ate right, I was active, and I just had fun. But that all stopped after college as I walked the tightrope of my stressful career. Food was my escape. Sure, I tried to lose weight through the years. After dozens of half-hearted, failed efforts—name a diet and I tried it—I gave up. I told everyone I would always be fat. I couldn’t change.

I believed that until my husband and I, joined by two of our closest friends, took a cruise to the Caribbean to celebrate my 50^th birthday. I was having incredible knee pain—that tends to happen when you weigh almost 250 pounds—and could hardly hobble around our cabin. Still I agreed to go on a shore excursion around one of the islands.

My knee threatened to give out several times as I slowly walked out of the cabin, around the stairways, and down the gangplank to the van. After hoisting myself into the van and taking a seat, I watched as a massively obese woman (even compared to me!), slowly climbed aboard. Everyone pretended not to notice the woman’s face, scrunched in pain, as she slowly shuffled to her seat.

“Ah, a glimpse into my future,” I jokingly whispered to my friend Sherry.

“No, it’s not,” my friend said in a dead-serious whisper. “It doesn’t have to be that way. You can diet. You can exercise. You can change.”

That simple statement triggered something in me. I started to think about my life and how I’d gone from semi-athletic kid to queen-size pantyhose wearer who could hardly walk a few hundred feet. And how my mom—who didn’t have the internet or DVD workout programs or any of the other more modern conveniences we have now—kept weight gain at bay.

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Modern weight-loss systems weren’t working. Why not give the tried-and-true method a chance? Don’t miss the 50 things your doctor wishes you knew about losing weight.

These are the lessons I learned in my mission to lose 100 pounds:

• You can’t buy weight loss. Yes, there are plenty of high-priced diets and workouts available. Unless you are committed to losing weight, though, no pricey systems will do a shred of good.
• Calories count. Count them. When I began my serious weight-loss journey, I used (and still use) the free tracking system SparkPeople. Yes, it takes time to track food, but the accountability you gain is well worth the time and money.
• Think ahead. If I knew I was going to dine out, which I rarely did, I would pre-plan my meal. Then I could put the calories into my tracker ahead of time. Pre-planning let me know exactly how much I could eat the rest of the day so as not to exceed my calorie limit.
• Network. SparkPeople has a recipe database and forums where members share ideas. I credit those forums with introducing me to healthier versions of recipes I enjoyed (chicken fingers, tuna casserole). The quality of your food calories count, and this program helped me eat healthy, appealing foods. Another bonus: The other members gave me words of encouragement when I didn’t lose weight or, sadly, gained weight. Their words meant a lot, because they understood.
• Set aside time to exercise. You don’t need to join a gym or buy expensive equipment. You do need to set aside the time to move and commit to moving during that time. Yes, you’re busy. We all are. But how much is your health worth? I started moving by thinking about what I liked to do as a kid—swimming. So I joined a community gym and began swimming. I branched out to other exercises from there. One of my favorites is “walking workouts” by fitness guru Leslie Sansone. There are plenty of other at-home exercises that work well too.
• Choose to move. Remember: All movement counts toward fitness and weight loss, even housework and laundry. Set a timer to remind yourself to move at least once an hour—no, you won’t remember. A timer can help build the habit.

Now that you’ve heard about Nancy’s journey, it’s time to start your own. Make changes to  your lifestyle with these 50 ways to lose weight without a lick of exercise.

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17 Healthy Breakfast Mistakes You Might Make This Morning

You eat something different every day

According to a recent British study, people with the most day-to-day variation in the calorie count of their morning meal were 
90 percent more likely to have a large waist, a heart disease risk factor.

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21 Worst Habits for Belly Fat

You’re a social media junkie

If you can’t stay away from Facebook and Instagram, you may start to notice yourself packing on the pounds. A large study found that if participants had a friend who became obese, their chance of also becoming obese rose by 57 percent, according to Harvard Health Blog. Scientists suspect that social network influences what people perceive as normal and acceptable—if you see your high school friends getting heavier, you feel like it’s OK if you do too. (On the other hand, these social media habits can actually help with weight loss.)

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37 Secrets Nutritionists Won’t Tell You for Free

Sorry but there is no such thing as “healthy” sugar

“There is a misconception that switching from white sugar to honey, maple syrup, coconut sugar or agave is healthier. Sugar is sugar and eating too much of any of these alternative sweeteners will have the same effect on the body as white sugar. There may be a higher nutrient content in some ‘natural’ alternatives but these occur in very small quantities so in order to glean anything useful you would end up eating a lot of sugar. Natural alternatives tend to be richer in flavor so you may be likely to use less of them, but better to focus on healthier additions to the overall diet and limit all sources of sugar.” —Rob Hobson, nutritionist and head of Healthspan. Find out how to tell if you’re eating too much sugar.

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How to Get Rid of Fatigue and Increase Vitality

You can actually unlock the keys to vitality, wellness and happiness if you are able to naturally control fatigue which is more of an emotional state than a physical one. Exhaustion is a feeling and if you are not very careful with the way you handle it, it may be very difficult to overcome. However, since you are capable of reading this piece right now, the solution is far-fetched if only you can read on.

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Natural Minerals - The Spark Plugs of Life

It is essential that our body is fed an adequate supply of "Natural Minerals" which of course is provided by the 'food' we eat. Unfortunately we no longer get enough of them because our food no longer contains sufficient to meet the bodies demands. Find out why?

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37 “Healthy” Things You Have Permission to Stop Doing Right Now

Eating egg-white only omelets

“Many years ago we would advise patients to eat a low-fat, low-cholesterol diet to reduce their risk of coronary heart disease. This theory has now been disproven. Now the research shows that a Mediterranean diet, complete with extra-virgin olive oil and nuts is associated with a reduced risk of major cardiovascular events. I now tell patients not to worry about avoiding cholesterol, and to eat plenty of healthy fats. Today the real danger to heart health is added sugars, especially those in sweetened beverages such as soda.” —Andrew D. Atiemo, MD, an interventional cardiologist in Flagstaff, Arizona. These “healthy” foods actually aren’t that good for you.

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Quick Facts and Details Worth Knowing About a Discogram

There are many ways to find the sources of back pain, and a discogram is one of them. Read on to find some of the factors and other details.

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Tips to Make Your Family Healthy and Lively

Throughout our lives, we run so fast in achieving a better life that we forget to think what actually counts. I have seen a lot of obese people who are rich and have no control over their eating habits.

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9 Healthy Habits You May Not Realize You’re Overdoing

Drinking wine for a healthy heart

Vino’s heart-health perks are a good justification to imbibe, but it’s still important to stick to one glass a day (about 4 ounces). A study in the American Journal of Cardiology found that people who think of wine as heart-healthy drink 47 percent more if it, on average, than those who don’t. Drinking too much can lead to high blood pressure, weight gain from the extra calories, and increased risk of stroke, according to Dr. Oz The Good Life magazine, so stretch that bottle of Malbec to last for a few days. Find out what happens to your body when you stop drinking alcohol.

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How Real People Lost Weight on the Whole30—and Changed Their Lives

Utilize the support of the Whole30 community

When Judith Forman says her life changed because of Whole30, she isn’t joking. The first time she tackled this tall order, she was inspired to push past her post-pregnancy weight gain and collect control on her body and health again. “What I discovered during that first round was that when on Whole30, I felt the best I had ever felt in my life. My thinking was clear, my energy was sky-high, my sleep was deep and rewarding, and my fitness levels exploded. I could run faster, jump higher, squat lower, and lift heavier when I was on Whole30,” she shares. And she says she couldn’t have done it without the good vibes from the Whole30 Facebook support group, of which she’s now an administrator. Racking in more than 35,000 members (and growing), she now eats, lives, and breathes Whole30 (she’s completed five 30-day rounds of Whole30, and one 60-day round), and serves as a guide and cheerleader for newbies. “It is one of the first things I talk about when I meet someone and I am always recruiting people and coaching them along when they decide to jump in,” she shared. “I am teaching my four-year-old daughter about the importance of eating healthy and that, to me, is priceless. It’s given me my strongest, leanest, and happiest body yet—at age 41!”

Use these tricks to become a more mindful eater.

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12 Sneaky Ways to Stay Fit When You’re Too Busy to Work Out

Check your mindset

Too busy to exercise? Or not motivated enough? A recent U.K. study analyzed what happened when healthy people took a break from physical activity for two weeks (they reduced their daily step count from 10,000 a day to 1,500 per day). They discovered that their new sedentary habits lead to a loss of muscle, more fat, and reduced cardio fitness. But it doesn’t have to be that way. One way to minimize fitness losses when you can’t exercise as much is to adopt the right mindset, says Cris Dobrosielski, spokesperson for the American Council on Exercise and owner of Monumental Results in San Diego. Forget the “all or nothing” approach that keeps you thinking that one or two days a week isn’t good enough—so you might not get in any activity at all. “That’s an unfortunate cognitive approach that leads to destructive behavior,” he says.

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The Many Benefits of Sandalwood

Sandalwood is produced from the sandal tree and it is scientifically known as Santalaceae Santalum Album. It is an evergreen tree commonly found in the southern areas of India, Indonesia and some parts of Australia. It can grow to thirty feet in height and it is considered to be at its peak when it reaches the age of sixty.

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Top Benefits of Almonds You Must Know

Almonds are the oldest and most widely grown nuts in the world. Incorporating them into your diet will add value to your total wellness and this piece tends to expose the great benefits you can derive from doing this.

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The Many Health Benefits of Aloe Vera You Must Know

Aloe vera is one of the chief plants used in folk-medicine. Its healing benefits were recognized in the ancient Indian, Chinese, Greek and Roman civilizations. The Egyptians refer to it as "the plant of immortality" and it is usually among the funeral gifts buried with the pharaohs. In the traditional setting, aloe vera is used for healing wounds, relieving itching as well as swelling and it is known for its antibacterial as well as anti-inflammatory properties.

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How To Make The Best Use of Raisins

Raisins are dried grapes and they complement a great meal because of their medicinal value. When grapes are dehydrated to produce raisins, the nutrients become more concentrated and they become more beneficial to the body. If you are wondering how best to make use of raisins or the particular benefits you can derive from using them, this piece is definitely for you.

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Amazing Health Wonders Of The Neem Tree

Neem tree has been known as a wonder tree for ages due to its many benefits to mankind. It is commonly referred to as the friend of a villager because it can be used to cure common ailments like urinary disorders, diarrhea, fever, skin diseases, burns, inflammatory diseases and so on.

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What You Should Know About Blood Clots In Your Leg Before You Visit The Doctor

Chances are that when you see some of the notes your doctor may write about your latest visit, you may not be able to read his or her handwriting, but you'll certainly understand little things like "blood clot in leg" or "blood clot lower extremity". You're not a doctor, but you know enough to understand that as soon as the notion of a blood clot is mentioned, things just got really serious.

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5 Vital Tips to Stay Fit and Healthy Before Your Wedding

Getting hitched is a life-changing occasion of your life and one thing that you just can't ignore at this time is your health. This is because health does not only ensure that you look like a dream on your special day but also sees to it that your immunity is enhanced so that you can enjoy every bit of your big day by keep diseases at bay.

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5 Reasons Why Every American Should Drink Matcha Tea for Health

Informative article on the health benefits of drinking matcha green tea powder. Uses scientific research to support the main points. Health benefits include increase in energy, antioxidants, weight-loss, immune system support, reduce inflammation and prevent heart disease.

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12 Ways to Get the Metabolism of a 25-Year-Old

Drink more H2O

Ensuring you get the proper amount of water every day is probably one of the oldest health tricks in the book, but it’s not just because it keeps our skin hydrated or helps prevent overeating by helping us feel fuller. A small study in the journal Frontiers in Nutrition found that drinking water can actually lead to weight loss, possibly because it can increase metabolism. “It takes calories to process water, because everything we do takes calories,” says nutritionist Lauren Pincus, “The more water, the more calories you need to expend.” She suggests aiming for around two liters a day, but the exact amount depending on your activity level and age.

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8 Health Benefits of Hydrogen Water

Hydrogen water has the potential to offer the body a wide range of positive health benefits. This type of water is made by changing the composition of standard tap water. This is achieved with a water ionizer which creates a reaction in the water through electrolysis or by using a magnesium stick.

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6 Useful Ways to Stay Hydrated

Water is an essential nutrient that our body demands. It is necessary for virtually every bodily function, such as carrying oxygen to the cells, lubricating joints, removing waste and regulating body temperature.

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How to Lead a Healthy Lifestyle in College

College life can get quite stressful and every student needs to stay fit and maintain a healthy lifestyle in order to perform well. So, mentioned below are a few ways which can help college students stay fit as a fiddle!

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Live a Healthy Lifestyle Easily

Good health is the gift of God. In this busy life, it is very difficult to maintain a good and healthy lifestyle. Which is the core of attaining the good health.There are a few things that can make your lifestyle a healthier lifestyle, hence helping you to get a good health.

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8 Fitness Motivation Secrets That Actually Work

The sky’s the limit as long—as you focus on one step at a time

As a teenager, RJ Kayser would sit for hours on the couch binging on TV and chips. Then Kayser discovered a passion for basketball and decided to train to make the high school team. Not only did he change his body, his love for fitness led him to train for Canada’s Natural Strongest Man competition. He placed eighth, and is now a coach for Olorin Nutrition. “Snowball small successes into bigger victories. Write down small tasks to complete daily, or plan your goal out for however many days per week you can handle to start out. Cross your daily mini-goal off when you’ve completed it and give yourself a win for the day: actually write a big W on the page or in the app,” he says. “Psychologically, these wins will build momentum and confidence in your self and as the mini-goals become easier for you to complete you can increase the challenge or add a second goal to cross off each day.”

If you want to drop some pounds, try these no-brainer 40 tips and tricks.

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51 Brilliant Health Tricks You’ll Want to Make a Habit

Eat your meals the same time every day

One of our biggest stressors is not finances or marriage but the lack of a regular routine, says oncologist David B. Agus, MD, in his book The End of Illness. Even simply eating lunch an hour later than usual can spike levels of the stress hormone cortisol and disrupt your body’s ideal state. Try to eat, sleep, and exercise at the same time every day, 365 days a year. Don’t miss these other 36 almost effortless ways to make your day less stressful.

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What Children Teach Us About Health

Some of you reading this may be enjoying your pinnacle years of health. Others may be struggling with a difficult diagnosis. Still others may feel trapped in a cycle of bad habits.

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Yes, You Can Eat Large Portions and Still Lose Weight—Here’s How

Ask any weight-loss expert and they’ll tell you shedding pounds requires deprivation: Eat less food by putting less on your plate, and eventually, you’ll lose weight. That may just be a fallacy, according to a new study. The results suggest you can eat as much as you want—as long as you’re smart about it.

Researchers at Penn State served volunteers meals of varying sizes and measured how much of each meal they polished off. As the researchers expected, people who got more on their plate ate more food than they would normally; for instance, a 75 percent increase in the portion size led the volunteers to eat an average of 27 percent more calories.

However, a third of the study participants had been part of a year-long weight loss trial in which they had been taught to make healthier food choices. While this group was just as likely to overeat when faced with larger portions, they tended to eat more of the healthy, lower-calorie foods on their plate; as a result, they still took in fewer calories than people who made poorer decisions about what they ate.

“If you choose high-calorie-dense foods but restrict the amount that you’re eating, portions will be too small, and you’re likely to get hungry,” says Faris Zuraikat, a graduate student and one of the study authors. The findings indicate that by filling up on low-calorie foods like vegetables and lean meats like chicken and fish, you can lose weight while still eating plenty. Check out some healthy food that’s even more nutritious than you thought here.

“The study supports the idea that eating less of the higher-calorie-dense foods and more of the nutritious, lower-calorie-dense foods can help to manage hunger while consuming fewer calories,” explained Barbara Rolls, professor and the Helen A. Guthrie Chair of Nutritional Sciences, Penn State. “You still have a full plate, but you’re changing the proportions of the different types of foods.”

Here’s another weight-loss trick that doesn’t require dieting—or exercise!

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How One Woman Lost 100 Pounds—and Has Kept It Off for Years

10 Kitchen Gadgets That Make Weight Loss a No-Brainer

To make healthy food more fun

If part of the reason why you haven’t been successful in the past when you’ve tried to go down a dress size is because you get bored with the food, here’s a solution. Since many so-called healthy recipes can get boring or tasteless when you repeat them, why not change the flavor profile by smoking your meats or vegetables? No space for a grill? You don’t have to have a backyard deck with this stovetop smoker. It easily infuses flavor without using fats, oils, salts, or the added calories those bring, all while maintaining moisture and natural cooking flavors. This means you’ll actually enjoy that grilled chicken instead of thinking it’s blah-and-dry. Try these 42 tips to lose weight fast.

Camerons Original Stovetop Smoker, $50

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15 Foods Nutritionists Eat Every Day—and So Should You

Nuts

Nutritionists are nuts about nuts, and for good reason. They provide plant-based protein, heart-healthy fats, and fiber to keep you feeling satisfied. Registered dietitian nutritionist Kristie LeBeau eats nuts every day because “research has shown they have many health benefits including promoting a healthy weight and a reduction in heart disease risk factors.”

Kate Chury, RD, makes it a habit to eat two Brazil nuts every day because they’re rich in selenium. “Selenium is an essential micronutrient that has antioxidant properties and is involved in thyroid health, the immune system, and fertility,” Chury says. Studies suggest that eating two Brazil nuts a day can improve selenium status, she says. Find out the dangers of a selenium deficiency.

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Carpal Tunnel Syndrome, Dry Needling, Graston and Other Chiropractic Treatments

Carpal tunnel syndrome (CTS) is the most commonly diagnosed disabling condition of the upper extremities (your arms). Chiropractic manipulation, dry needling, Graston or Gua Sha, myofascial release, cupping, and postural retraining exercises can be effective in treating this condition.

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The Workout That Keeps Meghan Markle Looking Like Royalty

Meghan Markle might be selling out jackets and bags all over the world (and breaking royal fashion rules), but there’s another trend that Prince Harry’s future wife has been setting for years: Living a healthy, well-balanced life.

Often seen toting her yoga mat to and from classes in Toronto, Markle has always been a big advocate of living well. Her lifestyle website, The Tig, was a source of inspiration for many—and editors would often share tips and tricks for living a well-balanced life. She’s since moved to London to be with her fiancé. Here’s the true story of how they met, by the way.

The Meghan Markle workout

Beyond her regular yoga practice, Markle keeps her princess physique (even though she won’t actually be called a princess!) in tip-top shape by attending Megaformer classes. The classes are each an hour long, and have been described as a “fat-burning workout.” They follow Sebastien Lagree’s Lagree Method using his Megaformer 3K machine.

According to Harper’s Bazaar, Meghan recently touted the machine’s benefits, saying the classes at Pilates Platinum (a studio in Santa Monica) are “hands down the best thing you can do for your body” and that “the results are incredible.” (Lucky for the new royal, they offer Megaformer classes in London.)

Doubling down on her support, she promised participants would see a difference in “two classes.”

The Markle Megaformer trend

And Markle isn’t the only one who feels this way. Some of the buffest bods in Hollywood have the Megaformer to thank for their physique—we’re talking Kim Kardashian West, Calvin Harris, Sofia Vergara, and Victoria’s Secret model Alessandra Ambrosio.

However, the classes are certainly not for the faint of heart.

An editor at People compared the pain of exercising on the Megaformer to childbirth and, despite being a runner and regularly doing CrossFit, said the workout was “incredibly tough.”

If you’re feeling like a good challenge, follow Markle’s lead and try the Megaformer—but be prepared not to be able to walk for a few days. Or check out this other, less brutal fat-burning workout. For more about Markle and her fitness routine, check out her gorgeous cover shoot with Best Health.

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10 Foods to Never Eat If You Want to Live a Long Life

Processed meats

While having an occasional deli sandwich for lunch isn’t likely to kill you, consistent consumption of deli and processed meats over time has been linked with many types of illness, including heart disease and cancer, explains Roger E. Adams, PhD, Houston-based dietitian and nutritionist and founder of eatrightfitness.com. In fact, the World Health Organization (WHO) classifies processed meat (most deli meats, hot dogs, ham, bacon, and sausage) as a carcinogen. “Twenty-two experts from ten countries reviewed more than 800 scientific studies and concluded that consuming 50g (about 1.75 oz) of processed meat daily increased the risk of colorectal cancer by 18 percent,” says Adams. “Additionally, the high sodium content of most processed meats can lead to both acute and long-term increases in blood pressure.” Here’s what happens to your body if you stop eating red meat.

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How Drinking Water Makes You Healthier

Scientists have disputed if water has any effect on weight loss, but almost 59% of adults in the US believe it does, and these are some of the reasons why. For those looking for the light at the end of the tunnel, why not try water to help you lose weight? Here are a few reasons why you need to think of water as an assistant in weight loss.

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Body Basics: Alimentary Canal - How the Digestive System Works

Food is the fuel of the body. But before it can be of any use, it must be properly processed. The body's food processing plant is the alimentary canal, a muscular tube about 10 m (33ft) long which starts at the mouth and ends at the anus.

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A Sound Mind in a Healthy Body

All of us have heard of the famous saying "Health is Wealth". Good health is a secret of every happy human being. Health can be the greatest wealth in the world. Health is the condition in which an individual becomes sound socially, mentally, emotionally and spiritually. Good health means that your body and mind should function as they are supposed to.

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10 Life Hacks for All

Are you feeling stressed out due to overwork? Have lost your focus on your work? That's what happens when you don't follow a proper healthy schedule and take a burden on yourself by delaying your work.

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The Increasing Rate of Suicides

Statistics have shown that there is an increase in the rate of suicides and attempted suicides all over the world. Though the rate seem to indicate that young girls have been noticed to have much to experience in this department-some say the rate has jumped from 11% to 13% from 1999 to 2015-the young men also have a high rate of success in committing suicide. This has been attributed to the fact that boys use more violent means to achieve their aim.

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Running Low on These Nutrients Could Trigger a Mood Disorder

Food and your mood

There’s little question that your emotions are influenced by what you eat. “Brain health and our mental health depend on certain key nutrients, like B12 and omega-3 fats,” says clinical psychiatrist Drew Ramsey, MD. “Eating an American/Western diet almost doubles the risk of depression in large research trials, while a more traditional or Mediterranean pattern cuts the risk of clinical depression by 40-50 percent.” Indeed, an article in the Indian Journal of Psychiatry suggests nutrition can play a crucial part in the severity and duration of depression: “Nutritional factors are intertwined with human cognition, behavior, and emotions.” Getting enough of these key nutrients from your diet could prevent you from developing a mood disorder.

Zinc

This important mineral helps your body’s immune system fight viruses and bacteria, according to the National Institutes of Health (NIH) Office of Dietary Supplements. But it also impacts mental health. “Zinc has been used as a treatment for mood disorders, specifically depression and anxiety,” says Torey Armul, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Recommended daily intake is 9 mg for women and 11 mg for men, says Armul, who adds that good sources of zinc include oysters, red meat, poultry, beans, whole grains, and fortified cereals. Also make sure you’re eating these foods proven to put you in a good mood.

Omega-3 fatty acids

Omega-3’s are important to your immune system, endocrine system, lungs, heart, and blood vessels, according to the NIH. In addition, omega-3 fats are linked to improved mood and brain function, Armul points out. “The body can’t make omega-3 fats on its own, so it must get them through diet. Unfortunately, most diets are severely lacking in this healthy fat,” Armul says, adding that women should aim for 1.1 grams per day, and men should try for 1.6. Good sources are salmon, tuna, flaxseeds, chia seeds, walnuts, and canola oil.

Vitamin D

You really need to know the symptoms of vitamin D deficiency, because falling short on this crucial nutrient is hard on your body and mind, potentially contributing to a mood disorder. Research has identified vitamin D receptors on cells in brain regions associated with depression, writes James M. Greenblatt, MD in Psychology Today, adding that studies also suggest the depressive symptoms of seasonal affective disorder (SAD) could be due to dipping levels of vitamin D. He points to various studies supporting the link between mental illness and D deficiency, including research from the Netherlands that found low D levels correlated with depression symptoms in adults. The body makes vitamin D when exposed to sunlight, according to the NIH, but this nutrient could also be consumed through supplements and foods like fatty fish and fortified dairy. The recommended daily amount varies by age, with infants 12 months old and younger needing 400 IU, and adults 19-70 years old needing 600 IU.

Vitamin B

A study in the Journal of Clinical Psychiatry notes that, “Depression, dementia, and mental impairment are often associated with vitamin B12 and folate deficiency, especially in the elderly.” Vitamin B12 is found in lots of foods, including beef liver, clams, fish, poultry, eggs, and dairy products, as well as multivitamins and supplements, says the NIH. Recommended daily amounts vary with age: Infants six months and younger need .4 mcg, while adults need 2.4 mcg. Don’t miss these other vitamins that can help treat depression.

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Folate

This vitamin could play a big role in the development of a mood disorder, according to an Indian Journal of Psychiatry article. The authors point to findings that patients suffering from depression had blood folate levels an average of 25 percent lower than healthy individuals. “Depressive symptoms are the most common neuropsychiatric manifestation of folate deficiency,” they wrote. Many foods naturally contain folate, including asparagus, Brussels sprouts, dark leafy vegetables, oranges, peanuts, black-eyed peas, kidney beans, whole grains, and fortified cold cereals. Infants six months and younger should get 65 mcg a day, while adults aged 19-70 should aim for 400.

Iodine

The thyroid gland plays a role in many important body functions, like your metabolism, immune response, and brain function. For the thyroid to work properly, it demands iodine, explains Healthy Holistic Living.com. Sources of this nutrient include iodized salt, fish, and dairy products; the NIH recommends adults consume 150 mcg daily.

Proteins

Serotonin, a neurotransmitter, is crucial to mood, which is why it’s a target for many antidepressant medications, says Armul. To make serotonin, you need an amino acid called tryptophan, and you can get that from protein-rich foods such as poultry, nuts, and dairy. Folate-containing foods like leafy greens, beans, and lentils also support serotonin, she adds.

Iron

In some children with attention-deficit/hyperactivity disorder, iron deficiency can play a role, write the authors of the Indian Journal of Psychiatry article. Low iron (anemia) may also be linked to depression. Fortunately, you can get iron from many sources, including foods such as lean meat, poultry, seafood, and fortified cereals, as well as supplements. Adult men aged 19-50 should aim for 8 mg of iron daily, and adult women aged 19-50 need 18 mg.

The big picture

Focusing on individual vitamins and minerals can help, says Armul, but you really need to make sure you’re eating a healthy and complete diet. A 2015 study published in the British Journal of Health Psychology found young adults who ate more fruits and vegetables reported greater well-being, as well as more curiosity and creativity, as opposed to people who ate fewer fruits and veggies. “If you’re hoping to boost your mood with lifestyle habits,” Armul says, “the best approach is to eat more overall fruits and vegetables, reduce your intake of simple carbohydrates, and get more exercise.” For more tips, check out these science-backed ways to overcome depression naturally.

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Adding This Food to Your Breakfast Could Help You Lose Weight

If breakfast is the most important meal of the day, then you better get it right. Picking a healthy, filling breakfast can set your day up for a chain of good food choices. Best of all, there’s a way to lose weight by adding to your morning meal instead of cutting foods out.

Berries don’t just help you sneak fresh produce into a likely carb-heavy breakfast, but they have some specific properties that can help you shed pounds. For one thing, they’re chock-full of fiber—you’ll get about a third of your daily need in just one cup of raspberries. Your body can’t break that fiber down, so it slows down digestion and keeps you fuller longer. “Raspberries in particular have the best ratio of carbohydrate to fiber. Of their 15 grams of carbohydrates per cup, eight are fiber,” registered dietitian Cynthia Sass, MPH, MA, RD, CSSD, writes for Self. Add that to your breakfast and you’ll stay full until lunch. Don’t miss these other incredible things that happen when you eat more fiber.

But that’s not all. A study in BMJ found that adults whose diets had the most flavonoids—a compound found in strawberries, blueberries, blackberries, and other produce—were less likely to gain weight during the 24-year study. Plus, some studies in mice and test tubes suggest ketones, a compound in raspberries that gives them their aroma, could boost the metabolism and speed up the breakdown of fat. Those studies used higher concentrations than you’d get from a bowl of berries, but they might still provide some benefit. If blueberries are more your thing, another study found that eating the fruit lowered insulin resistance—which makes it hard to lose weight—and reduced fat in obese rats. (Here are more incredible benefits of eating blueberries at breakfast.)

Even though their sweetness makes them feel like a treat, berries are low-calorie—you don’t have to worry about going overboard. Stir some into your yogurt, blend them into a smoothie, or have a cup on the side with your eggs. Even better: Add them to this breakfast that helps you burn calories all day. When they’re not in season, skip the overpriced cartons and stick with frozen—they’re just as nutritious. (Don’t miss these other myths about frozen food you need to stop believing.) No matter how you eat them, they’ll keep you full and help you shed that extra fat.

Don’t miss these other incredible health benefits of strawberries.

[Source: shefinds.com]

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This 10-Second Daily Habit Could Be Your Secret Weapon for Weight Loss

For as a long as I can remember, I have always been on some sort of diet. However, they never stuck for too long because one thing or another would set off my emotional eating, and I would be right back to cheeseburgers and lots of ice cream.

My body gains and loses weight pretty evenly, but when I suddenly found myself 30 pounds heavier, I knew I had to make a change. I started running and followed a modified Wheat Belly diet, but still made room for treats like ice cream and wine. I dropped almost 15 pounds fairly quickly, but while I was losing, I realized that one thing I was doing every morning was helping me reach my goal.

I was weighing myself. Every single day, first thing in the morning, before my coffee—and my busy schedule—could mess with my results.

Eventually, I started making excuses for why I couldn’t get on the scale. I had a big dinner. I didn’t get to the gym the day before and my results would be skewed. My pants didn’t feel different, so why should I get on?

Guess what? When I finally did step back on the scale, I found I had gained most of the weight back.

Researchers (and my friends!) have mixed feelings about getting on the scale on a daily basis. It’s easy for things like bowel movements, bloat, lack of sleep, and more to cause the scale to fluctuate a bit every day. However, I found that stepping on the scale every day—or at least every other day for consistency—has been the key to my continued weight loss success. In fact, a 2012 study proved that people who weigh themselves after losing weight have less of a chance of gaining it back.

While getting on the scale isn’t the best part of my morning, it allows me to make better choices throughout the day. If I notice the scale has bumped up significantly, I know to drink more water than usual and watch my portions. If it has stayed the same or gone down, I’m doing something right and will continue on that path.

But you can’t let numbers on a scale dictate your mood or attitude for the day, something I have been guilty of in the past. Understand that weight loss is a marathon, not a sprint, and keeping a positive attitude about it will yield even better results.

Don’t miss even more secrets from people who have maintained their weight loss.

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