The Best Time-Saving Workout

Posted on February 11, 2013 by admin

Finding the time to work out is sometimes harder than actually working out. Well, this might be the timesaving—and even more slimming—solution to logging hours upon hours at the gym. According to a new study published in The Journal of Physiology, three sessions of sprint interval training are as effective as five sessions of longer endurance exercise.

Researchers separated participants—all young men, for the record—into two groups: the endurance training (ET) group and the sprint interval training (SIT) group. The ET group exercised for a longer period of time (40-60 minutes of cycling, 5 times a week), while the SIT group performed fewer, more intense workouts (four to six 30-second sprints with 4.5 minutes of low intensity cycling in between, 3 times a week). Though both exercise methods were beneficial, SIT, in just 90 minutes per week, “improved exercise capacity, insulin sensitivity, vascular health, and fat metabolism within the muscle,” according to Sam Shepherd, PhD, one of the study authors and lecturer in sport & exercise nutrition at Liverpool John Moores University.

But consider this before you hit the gym: SIT is an “extreme” form of high intensity interval training (HIIT), according to Shepherd. That’s why this intense kind of workout might be geared toward people who are already healthy and fit. The good news: “You can use less extreme forms of high intensity interval training, but the benefits should hopefully remain,” he says.

Great news, considering you can tailor HIIT to your fitness level—and reap some pretty awesome healthy-body benefits. The main thing you need to know about interval workouts: the work-to-rest ratio that works for you, according to Rachel Buschert Vaziralli, Schwinn Master Trainer, and New York City-based group fitness instructor and trainer.

“A beginner might need to do 1:3 ratios (ex. push for 30 seconds and then recover for 90), an intermediate exerciser might do 1:2 (ex. push for 30 seconds and then recover for 60), and a highly trained exerciser might be able to handle 1:1 (30 on 30 off) or even 2:1 (30 on 15 off),” she says. “It’s very individual, but the key is to push to a level of high exertion and feel like you need the recovery times.” The bottom line: The “sprint” or “push” portions should be tough, but not to the point where you can’t complete the workout or recover properly before going onto the next push.

With that in mind, try this beginner cycling interval plan created by Buschert Vaziralli.

photo: iStockphoto/Thinkstock

More from WH:
The Best Spinning Workout
Yoga for Pain Relief
How to Avoid Muscle Weaknesses
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The Best Post-Workout Snacks

Posted on January 30, 2013 by admin

Want to reap better results from your workout—without trying any harder? Add some soy and dairy to your post-workout snack: The combo is more effective at repairing and building muscle than pure dairy protein alone, according to a new study published in the Journal of Nutrition.

In the study, 19 people worked out and then refueled one hour later with a drink made of carbs, fat, and protein. Some drinks only contained whey protein, while others contained a blend of soy, whey, and casein proteins (whey and casein both come from dairy). Afterward, researchers assessed how quickly the participants’ bodies broke down the protein into amino acids (also known as “protein synthesis”) and used it to repair and build new muscle. Compared to whey protein alone, soy-dairy drinks generated a longer-lasting boost in protein synthesis. Meaning? The combo cocktail worked better than whey alone.

While soy, whey, and casein are all high-quality sources of protein on their own, each contain different levels of amino acids, and are digested at different rates. When you eat them all at once, though, you get each protein’s unique benefit and prolong the effects, says Paul Reidy, lead investigator and exercise physiologist at the University of Texas Medical Branch.

To make your fitness routine even more effective, eat a combo soy and dairy snack that contains about 20 grams of protein within an hour of completing your workout—that’s primetime for protein synthesis. Try one of these post-workout pick-me-ups:

To start your day…
TOFU SCRAMBLE: Sauté about 4 oz soft tofu, chopped bell pepper, Portobello mushrooms, and spinach for 5 to 7 minutes, stirring often. Serve on sandwich thin and top with a sprinkle of shredded mozzarella and oregano to taste.

For a quick sip…
SOY-MILK SMOOTHIE: In any smoothie recipe that calls for milk, use half cow’s milk and half soy milk. MORE: 331 Delicious Smoothie Recipes

For a grab-and-go snack…
STRING CHEESE AND EDAMAME: Slip a low-fat string cheese and bag of dry-roasted edamame into your gym bag to refuel on the run.

To fill up…
CHEESY VEGGIE BURGER: Feed a colossal appetite with a prepared, soy-based veggie burger topped with a slice of low-fat cheddar cheese. Or make your own tofu cheese burger.

To lighten up…
MASHED EDAMAME PITA: In a food processor or blender, puree cooked, shelled edamame minced garlic, and add water to reach desired consistency. Stir in reduced-fat feta cheese and oregano, and spread the mixture on a light whole-wheat pita. Then stuff with balsamic-dressed greens.

To treat yourself…
SWEET ‘N SALTY SOFT-SERVE: Swing by an ice cream shop and order a plain-flavored cup of frozen yogurt topped with crushed, dry-roasted edamame. (If they don’t stock it, bring your own.)

photo: iStockphoto/Thinkstock

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Best Apps for Weight Loss

Posted on December 14, 2012 by admin

When it comes to losing weight, two methods are better than one. According to a new Northwestern University study, you’ll be more successful at losing weight if you pair weight-loss apps with regular monthly attendance at diet and exercise meetings, rather than just taking the classes alone.

The study, published in the Archives of Internal Medicine, tracked 69 overweight adults who attended diet and exercise meetings on a monthly basis. Each participant received weekly calorie goals based on their current weight, and weekly activity goals based on their current activity level. The group was then spilt up: One group recorded their eating and activity on paper, and the other used a weight-loss app. Those who used the app and attended 80 percent of the meetings lost 15 pounds. Overall, the average weight loss for the app users, including those who did not attend the meetings, was 8.6 pounds. Significantly, those who attended the meetings but didn’t use the app lost little to no weight.

“Weight-loss apps provide real-time feedback, which not only helps you track what you’re eating, but helps you make smarter decisions in the first place” says study researcher Bonnie Spring, PhD, a professor of preventive medicine at Northwestern University Feinberg School of Medicine in Chicago. It gives a stronger sense of accountability than tracking your diet and exercise on paper, she adds.

But if you’re substantially overweight—like the study participants—the app alone is not always enough. “The combination of the app and meetings creates a sense of accountability and establishes your peer group,” Spring says. “You’re interacting with folks who are walking the same trail as you,” Spring adds, which gives you a sense of comradery.

Whether you’re looking to lose a handful or a hundred pounds, weight-loss apps are an excellent place to start. If you really want to give yourself a greater chance at weight-loss success, pair your app with a supportive community with similar goals. Here are the three top-rated weight-loss apps that include community support, recommended by Chad Catacchio, a tech expert for thenextweb.com.

MyFitnessPal (free on iOS and Andriod)
“One of the best reviewed weight-loss apps on Google Play, and an editor’s pick from both PC Mag and Wired, MyFitnessPal has a pretty impressive food database of over 2 million foods that it can count calories for,” Catacchio notes. The app syncs with the service’s website, which has a large community where users can exchange weight-loss triumphs and difficulties.

Noom (free & paid on Andriod)
If you like to be told what to do, this is the app for you. Noom tells you exactly what to do every day with daily weight-loss tasks, which it tracks in real-time. Your progress is then graded, which allows the app to continually adjust itself to help you lose weight. Think of it like a game! “The nice-looking app uses gamification tactics to get you motivated,” Catacchio mentions. It’s also integrated with Facebook and Twitter so you can get your friends in on the pound-dropping action.

Diet Point (free & paid on iOS and Andriod)
If you’re looking for the basis, Diet Point is the way to go. It claims to have the largest list of diet plans (55 for free, more than 150 for paid users) as well as the largest mobile weight-loss forum. The app comes with BMI and BMR calculators along with real-time meal reminders. “The app is relatively basic looking, but the reference and community seem to be its strengths,” Catacchio reports.

photo: iStockphoto/Thinkstock

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The Best Travel Tips for Women

Posted on December 12, 2012 by admin

Planning to fly over the holidays? Better hope you sit next to a woman. Turns out, men and women have completely different travel habits, according to airline data and interviews with airline crews and frequent flyers reported by The Wall Street Journal.

Women prefer the window seat, men prefer the aisle, and no one likes the middle seat (no surprise there). While women tend to curl up in their seat to avoid touching anything or anyone, men often sprawl out, taking up as much legroom and arm room as they can. But changes in on-flight behavior aren’t the only differences between genders. “Women who travel a lot say one of the biggest frustrations is that men often assume women don’t have the top-tier elite status or first-class seat for early boarding,” according to the article. Because of this, women tend to get cut in line, jostled around, and sometimes pushed out of the way while boarding.

Unfortunately, there’s not much you can do to combat the jostling, especially in line. But the good news is flying doesn’t have to be complete bedlam. Use these tips from Lee Abbamonte, travel blogger for the Huffington Post who’s been featured as a Travel Channel expert, to make your next plane ride as pleasant and stress-free as possible.

Pack lighter
“This is the number one thing I see women having trouble with,” Abbamonte says. “Women pack too much, and then they can’t lift their bags up into the overhead compartment.” His rule of thumb: A carry-on bag should weigh about 15 lbs or less. An easy way to drop some weight? Leave your hair dryers, flat irons, and unnecessary cosmetics behind.

Choose your outfits wisely
Would you rather your seat mate chat you up, or leave you alone to read the latest Women’s Health in peace? If you want to avoid chit-chat, consider dressing more conservatively, Abbamonte says. He has often seen—and often hears about this from his readers—that men will talk to a less conservatively dressed woman throughout the entire flight.

Claim your space
“The person in the middle should get the armrest,” Abbamonte says. But a woman in the middle seat can often end up with no armrest whatsoever—especially if she’s sitting between two guys. The solution? “Firmly stake your claim to the space,” he says. If you nicely put your elbow up on the armrest, it’s pretty unlikely that the person sitting next to you is going to shove you out of the way.

photo: David De Lossy/Photodisc/Thinkstock

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The Best Shades to Protect Your Eyes

Posted on December 11, 2012 by admin

If you’ve ever left the beach looking like a lobster, you know that sun exposure can seriously harm unprotected skin. But as it happens, the sun’s rays can also burn your eyes—and you might not even notice until after the damage is done.

Just ask Anderson Cooper: Last week, the host of Anderson Live temporarily lost his vision after he filmed for several hours on the coast of Portugal. The culprit, he said, was UV light, which bounced off the water and into his peepers. The diagnosis? Eye sunburn, also known as UV keratitis or photokeratitis.

Eye sunburn may sound strange, but it’s not uncommon, according to David Sendrowski, O.D., chief of the ocular disease and chronic care service at Southern California College of Optometry. Whenever visible areas of the eye are exposed to the sun for more than 30 minutes, UVA and UVB light can damage the cells on the top layer of the eye. The highest-risk locations for trouble are in warmer climates, and near snow or water, where sunrays enter the eyes from both the sky and the reflective surface, says Sendrowski. The result: pain and burning, the feeling that something is stuck in your eye, light sensitivity, and blurry vision. According to Sendrowski, these symptoms generally develop 24 to 36 hours after outdoor exposure, and can last anywhere from a few days to two weeks in more severe cases.

The good news: You can keep your sight safe with a good pair of shades. Here’s what to look for:

Protection
Any sunglasses that provide 99 to 100 percent UVA and UVB protection will effectively shield your eyes, according to recommendations from the Centers for Disease Control and Prevention. If you’re not sure whether your shades qualify, check the label, or bring them to your eye doctor to test the lens.

Size
The lens should be on the bigger side, and the specs should come with thick plastic temples. They should sit close to your face so sunrays can’t sneak between the glasses and your eye. And don’t worry about the color or thickness of the lens: while dark lenses might protect your identity, they won’t necessarily do the same for your eyes, says Sendrowski.

Material
Glass lenses are your best bet, because the material is a natural UV protector, but coated plastic lenses are more common and can be just as effective. Sendrowski says a good coating should last for the life of the lens, unless you leave them in nail salon where acetone in nail polish remover can peel the coating, or on the beach where salt water can cause erode it.

Too much to think about? We did the hard work for you. Grab one of these eye-protective specs, hand-selected by Women’s Health senior fashion editor Thea Palad:

Dior Taffeta sunglasses, $ 310, Polyvore
100% UV protection
“I love the simple, architectural update on the oversize style. It’s very stoic, like a vault for your peepers,” says Palad.

Ray-Ban 4186 sunglasses, $ 130, lenscrafters.com for stores
100% UV protection; prescription friendly
This mod take on the classic Wayfarer has rosy lenses (good for overcast days) which can take on prescriptions, so you can give your eyes a break.

Nike Miler sunglasses, $ 110, marchon.com for stores
100% UVA/UVB protection
The cutout at the bridge makes this shield style fresh, all the while protecting the sensitive skin around the eyes.

Oakley Break Point sunglasses, $ 130, oakley.com
100% UVA/UVB/UVC protection; polarized and prescription options available
Oakley offers the option of iridium-coated lenses, so no one can see your eyes. “I love that these look like fashion sunglasses, but they’re totally technical,” says Palad.

Chanel CH5233 sunglasses, $ 380, iloristyle.com for stores
100% UV protection
The thicker stems of these acetate aviators offer more coverage at the temples than traditional metal aviator styles.

photo: iStockphoto/Thinkstock

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The 10 Best Get-It-On Songs

Posted on October 30, 2012 by admin

The right tunes can motivate you during a sweat-session. Turns out, music can also get you pumped for another type of workout—the kind you have between the sheets. According to a new survey commissioned and released by music streaming service Spotify, music is pretty much a must-have during sex. In fact, over 40% of the 2,000 men and women (between the ages of 18 and 91) interviewed said that the tunes played during sex were a bigger turn-on than being physically touched by their partners.

More sexy tunage stats: As for the most arousing music to play while getting it on, both guys and girls voted on any songs from the Dirty Dancing soundtrack. And one in three participants could pick a song that they think is better than sex. (“Bohemian Rhapsody” by Queen was the winner in this category, with “Sex on Fire” by Kings of Leon coming in second.)

“From neuro-scientific research we know that music can activate the same pleasure centers of the brain that also respond to much less abstract rewards such as food, drugs, or indeed sex,” says study author Daniel Müllensiefen, Ma PhD, of Goldsmiths, University of London in a press release.

With that in mind, we turned to Women’s Health Facebook users to see what artists and songs light their fires. And while “(I’ve Had) The Time of My Life” didn’t make the cut on this list, these numbers are guaranteed to put you in the get-it-on mood. The next time you want to hit the high notes, fire up a playlist with these 10 sexy tunes:

Does your iPod need some sprucing up? Click here to see the top-notch tunes that’ll liven up ANY of your playlists.

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The Best Pill For Your Aches and Pains

Posted on August 30, 2012 by admin

While it may protect you from heart disease, prevent cancer, and safeguard your skin, aspirin isn’t always the right pill to pop for treating your everyday aches and pains.

When you think of over-the-counter meds, the main categories are acetaminophen (Tylenol), and non-steroidal anti-inflammatory (NSAID) drugs like ibuprofen (Advil, Motrin) and naproxen (Aleve), says Mary Lynn McPherson, Pharm.D., a professor at the University of Maryland School of Pharmacy.

All of these medicines will lower your fever, but some help your symptoms more than others, she explains. So to put an end to your confusion, follow these simple guidelines for choosing which remedy to reach for when you feel pain. (Discover hundreds more doctor-approved, do-it-yourself fixes for every injury imaginable in The Athlete’s Book of Home Remedies.)

The Issue: You rolled your ankle while jogging
Your Rx: Motrin or Advil
The half-life for ibuprofen is about 6 hours, says McPherson. So if the sprain isn’t causing excruciating pain, take an Advil or Motrin. By choosing either one over Tylenol, you’re reaping both pain-relieving and anti-inflammatory rewards. Any time you have something red and hot like a joint, NSAIDs are the way to go, McPherson says.

The Issue: That nagging headache is back
Your Rx: Tylenol
If it’s just a regular headache, acetaminophen is fine, says McPherson. But if you have a past history with liver disease, then take it with caution, since too much acetaminophen can lead to liver damage. (Heavy drinkers, take note.)

The Issue: You overdid it at the gym, and now your joints kill
Your Rx: Aleve
Naproxen’s half-life is about 12 hours, which means it beats out the shorter-lasting ibuprofen for especially painful joints, says McPherson.

The Issue: You’ve got a head-splitting migraine
Your Rx: Excedrin
Since side effects tend to get worse when a headache grows into a migraine—think nausea, vomiting, throbbing pain, or sensitivity to light—you’ll need more than a basic painkiller to cure it. Your move: Reach for an Excedrin, which contains aspirin, acetaminophen, and caffeine all in one tablet, McPherson says. (Sometimes you don’t even need meds to ease your pain. Learn The Pill-Free Headache Fix.)

Get more info on how to treat cuts, allergies, cold sores, and other common health woes in the October 2012 issue of Women’s Health magazine, on newsstands September 11.

photo: iStockphoto/Thinkstock

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The Best Fiber for Weight Loss

Posted on August 8, 2012 by admin

Chowing down on fiber-enriched foods such as yogurt, soy milk, and breakfast bars might seem like an easy way to hit your nutritional goals, but it may not help you lose weight.

A new study published in the Journal of the Academy of Nutrition found that eating bars with added fiber for breakfast does not decrease hunger, food cravings, or food consumption throughout the day. Previous research from the same team found that oatmeal and fruit is more filling than a beverage with the same amount of fiber.

How Fiber Tips the Scale
By taking up space in your stomach, fiber from foods such as fruit, vegetables, whole grains, and nuts keeps you feeling full—and helps prevent you from overeating. What’s more, eating fiber-packed foods can lower your body’s absorption of calories from carbs. One U.S. Department of Agriculture study found that women who increased their daily fiber intake from 12 to 24 grams absorbed 90 fewer calories a day than those who ate the same amount of food but less fiber.

Natural Fiber vs. Added Fiber
It’s believed that our bodies perceive added fiber differently from natural fiber. And while studies have yet to explain why, we do know that whole foods require more chewing and more gut processing, and both make you feel fuller.

“It may be more visual than biological,” says senior researcher and registered dietician Joanne Slavin, Ph.D., professor of Food Science and Nutrition at the University of Minnesota. It’s the whole experience of eating fiber-rich food—from seeing your packed plate to breaking it down in your belly—that make you feel full, she says.

So how can you identify foods with added fiber? Just check out the list of ingredients and look for oat bran, barley bran, cellulose, pectin, gums, soluble corn fiber, inulin, polydextrose, agave, and fruit extracts, to start. “Fiber is in all plants so the list of isolated fibers is extensive and expanding,” says Slavin. Your best option: Rely on the fiber values listed in a food item’s Nutrition Facts.

Foods With Fiber
To get your recommended daily allowance of 25 grams of fiber (most of us eek by with just 14!), make sure these fiber-rich foods are on your plate:

Whole grains Fiber from bran (the outer layer of grains) is best at curbing hunger, Slavin says. To get your fill, start your mornings with one of the healthiest cereals (it should have at least five grams of fiber per serving), or go halfsies, mixing your usual cereal with a bran-packed variety. Swap white pasta for whole wheat and white rice for brown. Every cup of those little grains contains 3.5 grams of fiber.

Beans and legumes If you aren’t used to mowing down on these guys, it’s best for your tummy—and the air around you—if you introduce them into your diet slowly. Try tossing chickpeas or edamame into your salad or black beans and lentils (both pack about 15 grams of fiber per cup!) into your soup. Don’t forget: beans and legumes are also protein powerhouses.

Vegetables Serve up a fiber-packed salad. Spinach, topped with veggies like avocado, corn, and artichoke hearts, can get you more than halfway to your fiber goals. Also, make your mealtime sides veggie ones: Just one cup of split peas boasts 16.3 grams of fiber.

Nuts While all nuts will score you some fiber, just a handful of almonds will get you 4 grams closer to your fiber goals. Put some in a baggie before work and nosh on them throughout the day.

Fruit Start your morning with your favorite fruits and berries. One cup of raspberries will score you about a third of your daily fiber needs. Or if you’re a dessert girl with a sweet tooth, replace your treats with a piece of fruit. A medium-size pear has about 5.5 grams of fiber.

photo: iStockphoto/Thinkstock

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Ask Mindy: What’s the Best Nontoxic Floor Cleaner?

Posted on July 20, 2012 by admin

Got a green dilemma? Ask me! I’ll be answering a new …
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The Best Ways to Soothe Summer Bug Bites

Posted on July 9, 2012 by admin

Flirty dresses, fruity drinks…what’s not to love about summer? How about itchy, painful insect stings? New Orleans–based dermatologist Larry Millikan, M.D., explains how to identify and deal with bug bites so you can get back to the beach.

The Critter: Mosquito
The Sting: A red, itchy welt that can swell to the size of a quarter
The Fix: You can’t instantly erase a skeeter bite. But you can minimize swelling and scarring by swallowing an OTC antihistamine and rubbing calamine lotion over the site a few times a day. Calamine’s ingredients—zinc oxide and ferric oxide—signal your skin to quit itching.

The Critter: Deer tick
The Sting: A raised, round bite that can develop into a rash shaped like a bull’s‑eye
The Fix: Though tick bites rarely cause itching or aches, they can lead to bacterial infections, including Lyme disease. Give yourself a once‑over after walking through grassy, wooded areas. If you spot a tick, a bite, or a growing rash, see your doc (ASAP, if you feel dizzy).

The Critter: Bee, wasp, or hornet
The Sting: A half‑inch reddish bump that stings—badly
The Fix: Use a cotton swab to apply a basic meat tenderizer (available at any grocery store); enzymes in it can break down bug venom and reduce pain and swelling. Covering the site with hydrocortisone cream can also curb puffiness.

photo:iStockphoto/Thinkstock

More from WH:
Health Warning Signs You Should Never Ignore
18 Self Checks Every Woman Should Do
Your Body on Allergies

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Serving Jittery Joe's Coffee, Cecilia Villaveces, Cakes and Italian Gelato

Tag Archives: Best

The Best Time-Saving Workout

The Best Post-Workout Snacks

Best Apps for Weight Loss

The Best Travel Tips for Women

The Best Shades to Protect Your Eyes

The 10 Best Get-It-On Songs

The Best Pill For Your Aches and Pains

The Best Fiber for Weight Loss

Ask Mindy: What’s the Best Nontoxic Floor Cleaner?

The Best Ways to Soothe Summer Bug Bites