Are You Slacking on Your Shots?

Posted on February 6, 2013 by admin

If you were sporting pigtails and braces the last time you remember getting a shot, then it’s time to call the doc. A new report from the Center for Disease Control and Prevention (CDC) says the majority of adults are not keeping up to date with their vaccinations.

Although more men and women are getting the shots for human papillomavirus (HPV) and whooping cough, there are around ten additional adult vaccines that haven’t seen significant increases. These include shots for hepatitis A and B, and pneumococcal illness.

“There are at least two big reasons adults aren’t getting their vaccinations: they’re not necessarily aware they need them and they don’t generally go for annual check-ups where their vaccine needs may be assessed,” says Carolyn Bridges, MD, Associate Director of Adult Immunization at the CDC. “They tend to go to the doctor after they get sick, and often just don’t make time for preventative measures.”

In order to figure out what shots you need and stay up to date, Bridges suggests keeping these ideas in mind:

Vaccinations aren’t “one size fits all”
Nearly everyone should get the flu vaccine, but other shots are based on multiple factors, like age, medical conditions, travel habits and lifestyle issues. “The adult schedule is a little more complicated than the pediatric schedule in some ways,” Bridges says. She recommends taking the CDC’s adult vaccination quiz, which tells you which shots you might need, and then following up with your healthcare provider.

Get your Tdap shot
If you’re due for a tetanus booster, you should get the Tdap vaccine instead. This shot protects against tetanus, diphtheria and whooping cough. Although the number of adults receiving the vaccine jumped from 8.2 to 12.5 percent in a year’s time, Bridges says there’s still “a lot of room for improvement.” Getting the Tdap vaccine is especially important if you will be around children less than one year old or if you are pregnant.

There’s still time to get the HPV vaccine
If you’ve never gotten the HPV shot, there’s still time to get on track and protect yourself against conditions like cervical cancer and anal cancer. “Ideally it’s given in adolescence,” says Bridges. “But if you’re less than 26, you should get it if you haven’t already.”

Check with your doc
Ultimately, you should consult your doctor about what vaccines you need. She can tell you if you’re up to date, need a certain shot before traveling or what shots you should avoid — for instance, if you’re pregnant, you’ll want to steer clear of live-virus vaccines like varicella (chicken pox) and measles, mumps and rubella (MMR).

Don’t fear
You might hear scary news about vaccines from time to time, but you shouldn’t lose sleep. Bridges says the CDC and FDA monitor vaccines constantly for safety, the side effects are rare and usually mild, and the benefits are huge. “Most are to prevent common diseases,” she says. “These vaccines can have significant impact in reducing your risk of developing an illness, some of which can have long-term consequences.”

photo: Nixx Photography/Shutterstock

Burn Fat Fast! All it takes is 60 seconds a day to balance your body’s chemistry and turn on your fat-burning furnace! Buy 60 Seconds to Slim today!

javahut healthy feed

The Nasty New Workplace Epidemic

Posted on February 6, 2013 by admin

Gossiping, bullying, backstabbing—no, this isn’t high school. It’s the workplace. Half of workers say they are treated rudely at their job at least once a week, up from just a quarter in 1998, according to a recent article published in the Harvard Business Review.

The researchers polled 800 managers and employees in 17 industries. They found that being the victim of office rudeness led to decreased effort, quality of work, and time spent on the job. And even more shocking: 12% of people said that they left their jobs because of it. “People don’t tend to report it, mainly out of a sense of hopelessness or fear of potential repercussions,” says study co-author Christine Porath, Ph.D., associate professor at Georgetown University’s McDonough School of Business.

But your work won’t be the only thing to suffer. These stressful situations can affect your mental and physical health, too. Instead of ending this in an office brawl or your two-weeks’ notice, use these expert tips to shut it down:

The Situation: Your judgey cubemate says “Oh, leaving early again today?” and it’s long past time to leave.
The Fix: Respond in a way that ends the conversation and shows her that you’re totally unfazed. “They want a reaction, but you don’t want to give it to them,” says Marie McIntyre, Ph.D., author of Secrets to Winning at Office Politics. Keep your response polite and abrupt—like, “Yes, I’m all finished up here. Good night!” It ends the discussion and shows that you’re not letting her concerns affect you.

The Situation: Your colleague suddenly acts like you don’t exist.
The Fix: Ask twice if they’re upset with you, then move on. “It’s a passive-aggressive response. They want to let you know they’re mad, but they’re not comfortable talking about it,” says McIntyre. Her solution: Give them two chances to tell you what’s up, then pretend to believe that they’re “fine.” You can even say without a hint of sarcasm, “Great, I’m so happy to hear that!” Then go back to acting exactly how you normally would. Like a kid throwing a tantrum, they’ll eventually quit when they don’t get what they want.

The Situation: A coworker is badmouthing you behind your back.
The Fix: Confront her, but don’t start an interrogation. It’s tempting to immediately storm into someone’s office demanding an apology, but you run the risk of causing even more drama. Instead, wait until you catch them alone and tell them what you heard, without being accusatory. “Don’t make assumptions, state the facts, and use ‘I’ statements, like ‘I heard you may have said that…,’” says McIntyre. Even if they deny it, you’re letting them know that the gossip is getting back to you and that you’re not having it.

The Situation: Your coworker thinks office life is The Hunger Games, and she’ll do anything to get an edge.
The Fix: Create some distance between the two of you. If someone has set her sights on your job, you don’t want to give her an advantage. That might mean not telling her about a new project you’re working on or not swapping stories at happy hour. “If someone has an agenda, you can still be a pleasant colleague while not letting them gain an advantage over you,” says McIntyre.

The Situation: Your boss is trying her best to make your life miserable, and quitting isn’t an option.
The Fix: Focus on your work, but pull back in other areas. “Hold off on attending optional social functions and limit your work to normal office hours,” says Porath. And most importantly, don’t let the rudeness follow you home. “Leave your laptop at the office and don’t be plugged in 24/7,” says Porath. You’ll reduce stress from a toxic boss and show them that you’re there for one reason: To work your butt off. If that doesn’t impress them, at least you’ve bulked up your resume.

photo: Zoonar/Thinkstock

Burn Fat Fast! All it takes is 60 seconds a day to balance your body’s chemistry and turn on your fat-burning furnace! Buy 60 Seconds to Slim today!

javahut healthy feed

The Low-Calorie Way to Satisfy Cravings

Posted on February 6, 2013 by admin

Before you gorge yourself on a massive piece of pie, consider this: Having a few bites will satisfy you just as much as a larger serving, according to a new study published in the journal Food Quality and Preference.

Researchers from the Cornell University Food and Brand Lab fed study participants portions of apple pie, chocolate, and chips. Some received a large portion (1,370 calories), others received a small one (195 calories). The participants who were given larger portions ended up eating a lot more than the people given less—237 calories compared to 134 calories. And not only that, both sets of participants later said they were equally satisfied.

“Our eyes are bigger than our stomachs,” says Lisa Young, PhD, RD, CDN, expert on portion sizes, and author of The Portion Teller Plan. We tend to eat everything on our plates, even if we’re no longer hungry, according to Young. Research shows that we rely more on visual cues to tell us when we’re full, rather than our internal cues.

The good news is that when it comes to satisfying a craving, a little snack can go a long way. And while it’s not easy to reduce the amount of food you’re consuming, especially when you’re presented with a huge, mouth-watering portion of something delicious, it’s really the key to weight control, Young says.

To eat less—but still totally satisfy your cravings—teach yourself what serving sizes actually look like, says Bonnie Taub-Dix, MA, RD, CDN, author of Read It Before You Eat It.

For example, 3 oz of protein looks like a deck of cards, while the tip of your thumb is about the size of a tablespoon, and the tip of your index finger is the size of a teaspoon. Just be aware that using body parts as a way to measure foods can be tricky: Someone who is a lot taller and larger is going to have a different sized palm than someone who is smaller, so the measurement will not be accurate, she says. Here, an easier (and more reliable!) way to measure food portions:

And click here to see 28 healthy snacks that won’t make you pack on the pounds.

photo: Jupiterimages/Photos.com/Thinkstock (top), Thinkstock (bottom)

More from WH:
Foods That Make You Do Bad Things
8 Weight-Loss Tips That Work
The Truth About Serving Sizes
Burn Fat Fast! All it takes is 60 seconds a day to balance your body’s chemistry and turn on your fat-burning furnace! Buy 60 Seconds to Slim today!

javahut healthy feed

Not All Dairy Builds Stronger Bones

Posted on February 5, 2013 by admin

Think you can load up on ice cream and grilled cheese for stronger bones? (Hey, it’s dairy, right?) Unfortunately, that’s not how it works. Consuming more milk and yogurt can strengthen your bones, but you won’t get the same results from cheese and cream products, according to a new study published in the Archives of Osteoporosis.

Researchers surveyed over 3,000 people about their diets and compared their dairy intake with their bone mineral density and hip fracture risk down the line. They found that eating 2.5-3 servings of milk or yogurt per day was associated with higher bone density. But get this: A higher intake of cream products (like cream, sour cream, ice cream, etc.) was negatively associated with bone density. “Cream has lower levels of bone-specific nutrients, it’s high in fat, and for the same serving of milk it has lower calcium and vitamin D,” says lead study author Shivani Sahni, Ph.D., instructor at Harvard Medical School. Basically, that pint of chocolate chunk won’t increase anything in your body—except maybe your waistline.

Cheese didn’t seem to affect bone health on it’s own, but when taken together with milk and yogurt it actually had a positive association with bone density. “I would think that cheeses high in saturated fat and sodium may have negative effects, while other cheeses may be better,” says Sahni. The lesson: Your bones can’t thrive on cheese alone, but adding them to a diet high in milk and yogurt is still beneficial.

If you’re striving for stronger bones, load up on 2.5-3 servings of low-fat milk, low-fat yogurt and lower-sodium cheeses (like mozzarella, goat cheese, or Swiss). And just because ice cream, cream cheese, and sour cream are dairy products, don’t assume they’ll pack a huge punch of bone-strengthening nutrients.

photo: iStockPhoto/Thinkstock

More from Women’s Health:
The Best Diary Products
Get Stronger Bones
The Best Milk For Your Health

Burn Fat Fast! All it takes is 60 seconds a day to balance your body’s chemistry and turn on your fat-burning furnace! Buy 60 Seconds to Slim today!

javahut healthy feed

The 10 Most Popular Workout Songs

Posted on February 5, 2013 by admin

Ever wonder what other people listen to while they work out? Chances are, it’s the kind of music that makes you want to dance.

To discover the most popular songs to sweat to, Spotify assessed the 2.8 million workout playlists created by its users in January 2013. The results: dance music topped the charts.

It’s smart to sync your sweat sessions to an upbeat soundtrack: music can inspire you to work out at a higher intensity, distract you from the extra effort, and help you relax, according to a 2007 review of 15 studies on the effects of music on exercise.

To make the most of your workouts, lace up your sneakers and tune into the 10 most popular workout songs:

photo: iStockphoto/Thinkstock

MORE FROM WH:
The Run Faster Playlist
The Ultimate Strength Training Playlist
Michelle Obama’s Workout Playlist
Burn Fat Fast! All it takes is 60 seconds a day to balance your body’s chemistry and turn on your fat-burning furnace! Buy 60 Seconds to Slim today!

javahut healthy feed

6 Secrets of Powerful People

Posted on February 4, 2013 by admin

There’s a reason why Beyonce and Kate Middleton always look so zen: Powerful people are happier because they feel more authentic, according to a new study published in the journal Psychological Science.

Researchers conducted online surveys in both the U.S. and Israel. They found that dispositional power (feeling that you’re in control and have a level of power) predicted happiness, and that was the case across several different platforms, including their career, relationship, and friendships.

So how do these pros balance power and happiness? The study showed that feeling powerful also made you feel more authentic. Basically, being a big deal (or at least thinking you are) makes you more likely to be true to yourself. When you feel powerful, you’re less worried about the opinions and evaluations of others, says lead study author Yona Kifer, doctoral study at Tel Aviv University. Essentially, you stop trying so hard to impress everyone.

Not planning to become a CEO or celebrity anytime soon? You don’t necessarily need to be in a position of power to reap the benefits. “In fact, perceived power may be more important than actual power,” says Kifer. Here, sneaky ways to score more authority in all areas of your life:

De-Clutter Your Space
If your desk is looking like a scene from Hoarders, tidy it up for a boost of control. “When your desk is cluttered, that causes stress and makes us feel helpless, which is the opposite of perceived power,” says Elizabeth Lombardo, Ph.D., author of A Happy You. For a quick fix, pick up a desk caddy and cord organizer. Then add a few storage bins to your space so you can keep the less essential work out of view.

Focus On What You Can Control
If you’re drowning in paperwork and feeling totally helpless during the week, take five minutes to think about how you’ll spend your next day off. Downton Abbey marathon? Brunch with your guy? “Focusing in on that sense of control, you’ll start to feel like you do have power that you were taking for granted,” says Lombardo.

Be the social planner
Even if you’re generally the go-with-the-flow one of your friend group, stepping up now and then can make you more satisfied with your friendships. Pick out the next happy hour spot or sign you and your friends up for a new bootcamp class. “It allows you to have the power in terms of coming up with new ideas, and you get the chance to do things that you’re really interested in,” says Lombardo. That increases power and authenticity for a double happiness boost.

Practice speaking up
Exuding authority at work requires some effort. To feel (and look!) more powerful, follow the lead of your outspoken peers. The key: Bring up a relevant point that you’re actually passionate about—like the results of a new project you’re working on—instead of just speaking to be heard. “That way, you’re exhibiting your power as well as being authentic,” says Lombardo.

Boss your guy around a little
Feeling power in your bond was associated with happiness, but that doesn’t mean you have to call all the shots. Just having the control to suggest new things—like choosing a cool date spot or trying something extra-hot in bed—can boost your perception of power in the relationship, says Lombardo.

Own up to your relationship mistakes
Just as crucial: Taking responsibility for rough spots, no matter who is at fault. “When you’re unhappy in a relationship, we often disempower ourselves by saying it’s all their fault or wishing he would do this or that,” says Lombardo. Instead, focus on the one thing you can change—yourself. “Realize your role in the discontent and think of what you can do to change it.”

photo: CollectionNameTK/Thinkstock

More from Women’s Health:
How To Get What You Want
How To Be Happy
Job Skills: Impress Your Boss

Burn Fat Fast! All it takes is 60 seconds a day to balance your body’s chemistry and turn on your fat-burning furnace! Buy 60 Seconds to Slim today!

javahut healthy feed

How to Become a Morning Workout Person

Posted on February 4, 2013 by admin

Put down the banana, rise-and-grinders: According to a new study published online in the British Journal of Nutrition, people who exercise early in the morning on an empty stomach burn more fat than those who nosh before hitting the gym.

Researchers at Northumbria University asked 12 physically active men to hit treadmills in the morning—some on an empty stomach, and some who had eaten breakfast. The results showed two significant findings: Early workouts didn’t cause participants to feel hungrier or eat more throughout the day, and those who exercised in a fasted state also burned 20 percent more fat than those who chowed down prior to sweating.

This news may be easy enough for early birds to swallow, but what if you’re the type of person who has a profound relationship with your snooze button? Here, seven tips to learn how to tackle exercise first thing in the AM—so you can take advantage of a study like this, too.

Sleep in your gym gear
Your gym shorts and sweatshirt are comfortable already, so why make an additional change before you exercise? “Sleep in your workout gear or work out in your pajamas,” says NYC-based trainer Larysa DiDio. “Sometimes the extra 10 minutes it takes to get dressed is the difference between going to the gym or ditching it.”

Wake up and smell the coffee
Auto-set your coffee maker in the evening, before you hit the hay. “Studies show that the smell of coffee energizes you,” says DiDio. “So the smell of brewing coffee in the morning will get you going before you get out of bed.”

Stretch while sleepy-eyed
Hit snooze, and then start stretching in bed to wake up and skip a step later. Didio recommends this routine:
1) Piriformis stretch. Bend your right knee, and cross it over your other leg. Pull your knee into your chest. Repeat with the other side.
2) Spine and upper body stretch. Extend your legs out straight, extend your arms overhead, and then reach.
3) Hamstring stretch. Bend your left knee slightly, and extend your right leg up toward the ceiling. Gently pull your leg at the ankle or knee towards your head. Repeat with the other side.

Set your alarm to blood-pumping beats
Are Rihanna and Gaga on your workout playlist? If that’s what livens you up, make a rockin’ song your wake-up call. “Set your alarm to kick-ass music,” DiDio says. “Fast-paced music gets us going and the heart rate moving.”

Make it habitual
Don’t think of morning workouts as forever, which will be too daunting a challenge for reformed night owls. Just find a way to get up a few days in a row. “Three times will make a habit,” DiDio says. “The more you work out in the morning, the more you’ll get used to it. Schedule your morning workouts in the beginning of the week and stick to them.”

Commit to a short workout
If you feel too tired at the start of your workout for a full hour, convince yourself to put in just 15 good minutes instead. “The shorter amount of time commitment will get you out of bed quicker, and chances are, you’ll stay for longer,” DiDio says.

Drink up
While this new study suggests you should exercise on an empty stomach, still sip some water before hitting the gym. “Put a glass of water by your bed and drink it first thing,” DiDio says. “Water energizes and refreshes the body, and gets you going.”

photo: Yellowj/Shutterstock

Burn Fat Fast! All it takes is 60 seconds a day to balance your body’s chemistry and turn on your fat-burning furnace! Buy 60 Seconds to Slim today!

javahut healthy feed

The 6 Trendiest Foods of 2013

Posted on February 4, 2013 by admin

Call it Fashion Week for Foodies: The Winter Fancy Food Show, an over-the-top marketplace showcasing over 80,000 specialty foods and beverages, was recently held in San Francisco. Missed it? Not a problem. Here are the six hottest food trends debuted at the show. Use this hip insider knowledge to cook up some sensational—and super trendy—dishes.

Trend: Exotic oils
Olive oil’s funky cousin, toasted pumpkin seed oil, is finally getting some well-deserved attention. The variety contains omega-3 fatty acids, which can slash heart disease risk, and can be drizzled on everything from vanilla ice cream to grilled fish.
Try this: Roasted Pumpkin and Pomegranate Salad with Pumpkin Seed Oil Vinaigrette

Trend: All things coconut
The coconut-craze is here to stay, and it’s flavoring everything from jams to ice creams. This tropical treat used to get a bad rap for being high cal, but it actually touts some serious health benefits. Coconut oil, an alternative to the hydrogenated variety, can actually raise good HDL cholesterol levels and is rich in antioxidants similar to those in berries and dark chocolate.
Try this: Pina Colada Popcorn

Trend: Beer-laced foods
Beer lovers rejoice! Not only can you drink your favorite brew but now you can eat it too—in everything from crackers to candy. Despite its bad rap for being less than healthy, beer is actually rich in a number of antioxidants and disease fighting-vitamins. Forget cooking with wine and liquor, stay hip by cranking up the flavor of your favorite dish with hops.
Try this: Mussels in Beer Broth

Trend: Botanical beverages
Herbal drinks are a winter staple, but if this year’s wild flavors—Broccoli Cilantro Tea and Licorice Mint Almond Water—intimidate your taste buds, try hibiscus. Not only is the herb hip and tasty, but it may also lower blood pressure, according to a The Journal of Nutrition study.
Try this: Hibiscus Margarita

Trend: Spicy sweets
Throw your taste buds for a loop with a surprising combination of sugar and heat. Chocolate and Chili is a classic pairing dating back to the Mayans, proving that every great trend makes a comeback. The best news of all is that Capsaicin, the spice responsible for giving chilies their fire, can help aid weight loss. So go ahead, take an extra bite of that chocolate!
Try this: Spicy Brownies

Trend: Go bananas
It’s official…trend spotters have declared the banana the “it” superfruit of the year. The food festival showcased sweet treats like Banana Peanut Butter, Peanut Butter & Banana Milk Chocolate Bars, and Banana Cinnamon Frozen Pops—yum! Need another excuse to chow down? Bananas can actually boost your happiness by releasing serotonin into your bloodstream, lifting your mood and calming your nervous system.
Try this: Grilled Banana Split

photo: Sea Wave/Shutterstock

Transform your body forever with The New Rules of Lifting for Women, a breakthrough fitness and diet plan for women. Order now!

javahut healthy feed

17 Creative Ways to Move More Every Day

Posted on February 1, 2013 by admin

You want to go to the gym. You plan to go to the gym. You don’t go to the gym. But it’s OK: Short bouts of activity can be just as beneficial to your health as a full-blown sweat session, according to a new Oregon State University study.

The researchers assessed 6,000 Americans’ physical activity and health risk factors. To their surprise, people who were active throughout the day–even for just one or two minutes here and there–were nearly as healthy as the people who crammed a full day’s worth of exercise into a single session. In fact, 43 percent of the people who didn’t purposefully exercise met the physical activity guidelines of 30 minutes of daily exercise, anyway.

The bottom line: Moving more takes very little effort but adds up throughout the day. And while short bouts of activity won’t necessarily help you lose weight or keep it off, everyone can benefit from a little more movement—especially when you can’t squeeze in a proper workout. That said, there are plenty of super-simple ways to be more active without screwing up your whole schedule. Just check out these suggestions from Women’s Health Twitter followers! Then pin the ideas you promise you’ll try.

Women’s Health asked…

TELL US: How do you sneak more physical activity into your day? #FitTip

— Women’s Health Mag (@WomensHealthMag) January 29, 2013

Followers answered:

@womenshealthmag Just by waking up earlier. I may be tired but it’s so worth it!

— Heather TJ-Palmer (@HeatherTJPalmer) January 29, 2013

@womenshealthmag shower calf raises, belly dancing while dryin hair, crunches b4getting dressed, p-ups after, ballet stretches while cooking

— Shan (@ffwickswife) January 29, 2013

@womenshealthmag side leg lifts and leg circles to firm up the glutes in my spare time. I have a job where I stand all day. #sneakyglutes

— Whitney Wettstein (@whitwettstein) January 29, 2013

@womenshealthmag A pedometer. The guilt will make you move. Not that I have any experience of that ..;)

— A Lot More of Magic (@ALotMoreofMagic) January 29, 2013

@womenshealthmag drink a lot of water so you have to keep going to the bathroom! (and go to the bathroom upstairs)

— bettinatam (@bettinatam) January 29, 2013

@womenshealthmag I always tell my self that a day has 24hrs, and if i use just 60min for physical activity,then i will still have 23hrs

— Peter Mugisha(@peter_musharip) January 29, 2013

@womenshealthmag old school tip. Park as far away as I can from my destination! #getfit #everystepcounts

— Catherine Grych,RD (@SportyCatRD) January 29, 2013

@womenshealthmag I sit on a gym ball for a few hours each day & do some mini workouts whilst working. It’s a great energy booster too!

— Hayley (@catladyhayz) January 29, 2013

@womenshealthmag fidget…

— s l harrison (@shaluv7) January 29, 2013

@womenshealthmag do star jumps to dry my hands in the bathroom at work

— Rebecca Wallace (@Fergaroo) January 29, 2013

@womenshealthmag I purposely take the long way to the bathroom at school if I’m downstairs ill go upstairs!

— Fitcurvesaresexy (@missionfitgirl) January 29, 2013

@womenshealthmag longer dog potty walks in the city. Taking the stairs. Squats while brushing teeth. #FitTip

— Nicole (@NicMarie17) January 29, 2013

@womenshealthmag I am trying a standing work setup at work #FitTip twitter.com/fitbelleatl/st…

— Amelia Pavlik (@fitbelleatl) January 29, 2013

@womenshealthmag I take the stairs and do them by two’s if I’m home.

— Gabriella Stark (@GabbyTalkingSex) January 29, 2013

Squats during commercials! “@womenshealthmag: TELL US: How do you sneak more physical activity into your day? #FitTip”

— Whateveruwantittobe (@curligirlibabe) January 29, 2013

@womenshealthmag lunges in the lady’s room #FitTip

— Audra Achiu(@aachiu) January 29, 2013

@womenshealthmag #fittip dance in my home office every 30 minutes or so.Play a great song from #spotify and shake it #nooneiswatching

— Helea (@helea03) January 29, 2013

photo: ULTRA F/ Digital Vision/Thinkstock

Transform your body forever with The New Rules of Lifting for Women, a breakthrough fitness and diet plan for women. Order now!

javahut healthy feed