How to Set a Goal You’ll Actually Achieve

Posted on June 27, 2013 by admin

Even goals with the best intentions—like giving up sugar or hitting the gym every day—can backfire fast. But there might be a way to help ensure that you don’t ditch your next plan of action. People are more likely to stick with something when they have a flexible goal, rather than a fixed one, according to a new study published in the Journal of Consumer Research.

In one study, people in a weight-loss program either set goals that incorporated a range (for example, lose 2-4 pounds) or specific fixed goals (for example, lose 3 pounds). At the end of the program, the people who set flexible goals were more likely to reenroll in the weight loss program than those who set specific goals, even though both groups lost the same amount of weight on average. The researchers found the same results in experiments with other types of goals, including ones that revolved around saving money or solving puzzles.

“The reason is that the high-low range (read: flexible) goal offers the best of both worlds,” says study coauthor Maura Scott, PhD, assistant professor of marketing at Florida State University. While the low end of the goal makes it seem attainable, the high end gives you something to aspire to—a combination that makes it more approachable than a super-specific end point. “The result is that high-low range goals tend to lead to a greater sense of accomplishment for the person pursuing the goal. Having a greater sense of accomplishment makes people want to reengage in a goal.” And since most intentions require some follow-through, that willingness to reengage is crucial to actually achieving your goal.

Ready to make a mid-year resolution? Scott suggests structuring your goal so that the low point is similar to attainable goals you’ve achieved in the past and the high point is your aspirational target. Check out these swaps to get you started:

Old: Lose 5 pounds
New: Lose 3-7 pounds

Old: Save $ 100 every month
New: Save $ 50-$ 150 every month

Old: Cook dinner five nights a week
New: Limit takeout to 1-3 times per week

Old: Hit the gym every day
New: Exercise 3-6 days per week

photo: iStockphoto/Thinkstock

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Which Impacts Your Weight More: Diet or Exercise?

Posted on June 27, 2013 by admin

You know you should exercise and eat healthfully to keep your weight in check. The thing is, research suggests that when people devote time to one healthy habit, they spend less time on the other. So which is more important if you’re worried about your waistline: your workout or your diet?

Turns out, people who think that diet is the most important factor in weight control tend to have a lower body mass index (BMI) than those who believe that exercise is the key, according to six new studies published in the journal Psychological Science.

In the studies, researchers asked a total of more than 1,200 people in the U.S., Canada, China, France, and South Korea about the main factor that makes people overweight. They also took participants’ height and weight measurements to calculate their BMIs. Interestingly, those who said it’s most important to stay active to prevent obesity had higher BMIs than the people who said eating right is the key to weight control.

As you might expect, people’s weight-control theories impacted their food choices. In two studies, when researchers offered participants unlimited chocolate, the people who said they think staying active is key to maintaining a healthy weight ate more.

“Our beliefs guide our actions,” says study co-author Brent McFerran, PhD, an assistant professor at the Ross School of Business at the University of Michigan. Think about it: If you think exercise is the key to weight control, you might move more and focus less on what you eat. While exercise can definitely support weight loss—and make you feel awesome, among other benefits—people tend to overestimate the amount of calories they burn while working out and compensate for the extra activity by eating more, says McFerran.

On the flip side, if you believe that eating a healthy diet is the best way to maintain your weight, you might worry less about exercise—but closely watch what you eat. And that’s smart, especially because most people grossly underestimate the amount of calories they consume, says McFerran.

The problem: Many people think they can work off extra pounds—but there’s a ton of scientific evidence to support the fact that changing your diet is a more effective way to drop weight, says McFerran. “If we eat a 3000-calorie lunch, nearly no one has enough free time in the rest of the day to exercise it off,” he says.

Luckily, McFerran’s best advice for weight control doesn’t take much time: Steer clear of foods that are high in calories, and trade large plates and bowls for smaller ones to ensure you fill them with more restrained portions.

That said, you should probably hold onto your gym membership, too. Although it’s tough to slim down with exercise alone, staying active does help with weight control—and it’s absolutely crucial for your health, says Keri Glassman, RD, a Women’s Health weight loss expert. Not only does exercise produce endorphins that increase your metabolic rate and motivate you to eat better—it also supports heart health, strengthens your bones, helps you sleep, decreases stress, and boosts mental health. All awesome reasons to hit the gym when you can!

photo: Brand X Pictures/Thinkstock

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4 Questions to Ask Yourself Before Hooking Up

Posted on June 26, 2013 by admin

A hot-and-heavy night should leave you doing a stride of pride the next day. But if you’ve ever hooked up with someone, only to find yourself in a post-sex funk afterward, you’re definitely not alone: New research links casual sex to negative well-being, lower self-esteem, and higher levels of anxiety and depression, according to an article published in the Journal of Sex Research.

For the study, researchers from 30 institutions across the U.S. looked at 3,907 straight college students between the ages of 18-24. Each participant was given a survey about their risky habits—including having casual sex—as well as various aspects of their mental health. What they found: Both men and women who’d had casual sex in the past week were more likely to report anxiety, depression, and negative wellbeing.

“I really want to emphasize that this was just correlational,” says study author Melina Bersamin, PhD, professor of child development at Sacramento State. “We don’t know what causes what—it could very well be that students who are depressed and anxious seek out those casual sex relationships; it’s not necessarily that having casual sex causes anxiety and depression. … More research is really needed.”

Still, it doesn’t take a scientist to know that hooking up with a guy can be fun, carefree, and sexy, or that it can leave you feeling like crap— depending on the circumstances. So what can you do to ensure that your hookups bring you nothing but bliss? Kristen Mark, PhD, MPH, an assistant professor at the University of Kentucky, suggests asking yourself these questions to figure out how a potential roll in the hay might affect you emotionally—before you take your clothes off:

“What do I really want out of this?”
Men aren’t the only ones with needs—women crave physical pleasure, too. So if some spine tingling is really what you’re hankering for—and you’ve got a guy who’s willing and able to help—then by all means, go for it. But if you’re really looking for a longer, more intimate relationship—even if you tell him (and yourself!) that you’re not—you’re setting yourself up for disappointment. “When expectations aren’t met, anxiety and depression may increase,” says Mark. “Assess your needs and wants, and communicate them with your casual sex parter. If this results in the casual sex not happening, that’s likely for the best.”

“Was I feeling anxious or depressed going into the night?”
When you’re down in the dumps, an orgasm may seem like a great way to lift your spirits—but it’s not. “That’s really just a Band-Aid that may make things worse in the end,” says Mark. Since negative wellbeing usually has more to do with your emotional needs than your physical ones—and casual sex won’t help you feel more emotionally connected to others—getting busy to boost your mood will probably backfire.

“Am I getting weird vibes from this guy?”
You definitely want to make sure the person you’re hooking up with seems respectful, says Mark. That way, when you ask him to put on a condom, or if you change your mind, you don’t have to worry that he’ll give you grief or make you feel bad about for your choices or requests.

“Is there any other reason I think I may regret this in the morning?”
This may seem like a no-brainer, but taking the time to do a gut check and really being honest with yourself is crucial. If you’ve tried having casual sex in the past, for example, and have never been able to enjoy it, then no-strings-attached flings may just not be for you—and that’s OK. And if you do hook up with a guy, only to wish you hadn’t later? “Don’t be so hard on yourself,” says Mark. “Take it as a learning experience, and move forward with new knowledge that you can apply to any future encounters you may have.”

photo: iStockphoto/Thinkstock

More From Women’s Health:
6 Moves for Better Sex
Assume a New Position
Have Great Morning Sex

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Get This: The Flu Shot Is More Effective Than You Think

Posted on June 26, 2013 by admin

Check out the list of links that should be on your radar today:

The flu shot is totally worth getting—it can help protect you even if you’re exposed to a different strain than what was in your shot, according to a new study. [EurekAlert]

Bill Clinton actually thanked the SCOTUS for striking down the Defense of Marriage Act today, which he signed in 1996. [USA Today]

Just when you thought Channing Tatum couldn’t get any sexier, he reveals that he used to work with baby animals when he was a vet tech. [Vulture]

Texas Governor Rick Perry called a special legislative session to revisit the anti-abortion bill that state Senator Wendy Davis had blocked with her filibuster. [Office of the Governor Rick Perry]

Even chefs have a hard time spotting seafood fraud. [NPR]

The biggest single source of calories for adults in the U.S.: soda, closely followed by bread. [Prevention]

After getting a divorce, a billionaire released a sex tape to let ladies know he’s back on the market. *Facepalm* [The Cut]

Over the course of a lifetime, women spend close to a year stressing about their weight, according to a new survey. [Mail Online]

photo: iStockphoto/Thinkstock

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The Truth About Fertility After 35

Posted on June 26, 2013 by admin

If you’re 30 or older and hope to be a mom one day, then a new story in the June issue of The Atlantic is probably already on your radar. Its much-buzzed-about premise: That baby-making panic among 30-something women is overblown, and the fertility cliff you hit during this decade isn’t as steep as you’re led to believe.

The author, Jean Twenge, tears apart some scary statistics. First, an often-cited 2004 study, which shows that one in three women between 35 and 39 will not be able to conceive on their own, turns out to have been based on data from French births that took place from 1670 to 1830. And rather than fertility dipping at 27 before plunging hard at 35, a study of modern women shows only a 4 percent drop in conception rates from ages 28 to 37, reports Twenge.

Reassuring news, right? Well, not quite. While fertility anxiety for women in their early 30s is probably not warranted, well-established research left out of The Atlantic article shows that your ability to conceive a healthy pregnancy really does decline in your mid-30s.

“Most women who want to be moms in their 30s will be able to get pregnant on their own,” says Alyssa Dweck, an ob-gyn in Westchester, New York, and coauthor of V Is for Vagina. “But some won’t, and that fact can’t be brushed aside.”

What triggers the fertility fail? No matter how young you feel at 35, your eggs are more fragile than they were even a few years earlier. Data from the American College of Obstetrics and Gynecology (ACOG) demonstrates this: In analysis done on the embryo transfers that took place in the year 2006, 44.9 percent resulted in live births in women younger than 35 years—compared to 37.3 percent in women 35-37, 26.6 percent in women 38-40, 15.2 percent in women 41-42, and 6.7 percent in women 43-44. When the eggs were donated by healthy young women, however, 54 percent of transfers resulted in live births, no matter what the age of the recipient was (suggesting that eggs become less viable with age).

As you get older, you’re also more likely to deal with health problems that may affect your fertility, according to the Centers for Disease Control. Diabetes, obesity, and even high blood pressure all put a dent in your baby-making ability, says Dweck.

When older moms do conceive, they have higher odds of having a baby with chromosomal damage, which can result in birth defects such as Down Syndrome. They also face an increased risk of complications in the delivery room, according to a 2007 study that examined data from births between 1980 and 2004 (when more older women started having babies).

The Atlantic article does make some solid points, though. Fertility anxiety may be unintentionally fanned by reproductive specialists who regularly treat fertility-challenged women and don’t take into account all the older moms who pop out a kid problem-free, says Dweck. And the lower bambino rates among post-35 women might be skewed by the fact that in general, older women may be having less sex, she adds.

Finally, the post-35 plunge is just a guideline. Some women will have trouble conceiving in their 20s, while for others, it’ll be smooth sailing past 40. “But since you really can’t predict whether you’ll have problems or not, it’s best to play it safe and start trying to conceive by your early 30s,” says Dweck—if you can, that is.

If you’ve already hit that threshold and your life isn’t settled enough to try for a baby right now, there are some steps you can take to increase your motherhood odds when you are ready. “See your ob-gyn for a pre-conception exam, where she checks your overall health and tests you for conditions that can make it tougher to conceive and carry a child,” says Dweck. “By maintaining good health, you improve your chances of being a mom at any age.”

photo: iStockphoto/Thinkstock

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The Easy Way to Cut Cravings

Posted on June 26, 2013 by admin

Feel like inhaling every snack food in sight? Chances are you didn’t get enough sleep last night. Sleep deprivation may trigger cravings by increasing levels of a molecule in your body that makes eating more pleasurable, according to new research presented at The Endocrine Society’s 95th Annual Meeting earlier this month.

For the study, researchers from the University of Chicago Medicine and the Medical College of Wisconsin had nine young, slim, healthy adults spend two six-day stints in a sleep lab. During the first session, they slept 8.5 hours a night—and during the next, they slept just 4.5 hours a night.

The researchers found that the participants’ peak levels of 2-AG—a molecule that influences how much pleasure you get from eating—were 15 percent higher if the subjects were sleep deprived. The molecule is something called an endocannabinoid, which can trigger cravings for calorie-dense foods similar to the munchies caused by marijuana’s cannabinoids, says study author Erin Hanlon, PhD, research associate at the University of Chicago’s section of endocrinology, diabetes, and metabolism.

“Sleep deficiency influences hedonic mechanisms so that highly palatable or high-reward foods are preferred and consumed,” she says. Translation: Skimp on the shuteye, and you’ll want to load up on high-fat and high-sugar foods the next day.

Previous research shows that sleep deprivation contributes to increased appetite, weight gain, and type 2 diabetes. While sleeping fewer than six hours a night spikes hunger by influencing levels of appetite-regulating hormones leptin and ghrelin, this study explains why junk food might be so hard to resist after a sleep-deprived night—even if you aren’t feeling hungry. Researchers aren’t sure why a lack of shuteye raises 2-AG levels, but they say it could be your body’s way of ensuring you increase your energy (aka calorie) intake to perk up after a less-than-restful night.

According to previous research published in the journal SLEEP, nine hours a night is the optimal amount of sleep when it comes to your waistline. Still, everyone’s exact target number is different, says Nathaniel Watson, MD, MS, co-director of the University of Washington Medicine Sleep Center. Want to find yours? The next chance you get, go to bed when you feel tired and wake up in the morning sans alarm. After a few days of this, calculate the average number of hours you snoozed each night, says Watson. That’s how many you need to stay healthy—and slim.

Can’t remember the last time you woke up bushy-tailed and bright-eyed? Get the Zzzs you need with these sleep tips and tools:

10 Sleep Myths Busted

How Sleep Deprivation Makes You Fat

Yoga for Bedtime

15 Tricks to Sleep Better

How to Sleep with a Man (and Actually Sleep)

QUIZ: Are You Sabotaging Your Sleep?

Sleep Tips for More Energy

photo: iStockphoto/Thinkstock

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Get This: Saying No to Sweets Will Make You Happier

Posted on June 25, 2013 by admin

Check out the list of links that should be on your radar today:

Practicing self-control actually makes you feel more upbeat—not deprived, according to new research. Something to keep in mind when that cupcake is calling your name later… [TIME]

Texas State Senator Wendy Davis is in the middle of an amazing filibuster right now (she has to stay standing and talking the whole time—no leaning allowed), all in the name of blocking an anti-abortion bill. [Gawker]

The FDA has finally started regulating tobacco products, after being granted the ability to do so in 2009. It’s about time! [NYT]

A whopping 70 percent of people hate their jobs, according to a new poll. Here’s an easy way to make yours a little better. [NY Daily News]

Health officials say there’s a new bird flu in Taiwan. [LiveScience]

Fewer than one in three teenagers eat produce on a daily basis, finds recent research. [Huffington Post]

If this doesn’t make you question your faith in humanity, nothing will: “Don’t ask for permission, GRAB HER HAND, and put it right on your dick.” That would be a quote from the upcoming “seduction guide” Redditor Ken Hoinsky used Kickstarter to (successfully) fund. [The Cut]

Women find men in a white T-shirt 12 percent more attractive, according to new research. That stat goes up even more if your name happens to be David Beckham. [Telegraph]

There is a nationwide air sex championship—and the fourth annual contest just happened. [Huffington Post]

photo: iStockphoto/Thinkstock

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The Surprising Danger of Skipping Breakfast

Posted on June 25, 2013 by admin

You know that breakfast has plenty of benefits: It boosts your energy, curbs your midday cravings, and helps keep you at a healthy weight. But if you’re still skipping the first meal of the day, there’s another perk you’re passing up: Missing even one breakfast each week increases your risk of type 2 diabetes by 20 percent, according to a recent study published in the American Journal of Clinical Nutrition.

Researchers from the Harvard University School of Public Health analyzed the eating habits and health outcomes of 46,289 women over the course of six years. At the end of the study, they found that women who skipped breakfast here and there had a 20 percent higher risk of being diagnosed with type 2 diabetes than those who ate it on a daily basis. The risk is even higher for full-time working women who missed their morning meal sometimes: 54 percent. The importance of a daily breakfast held up after the researchers adjusted the results to account for the effects of age, BMI, carbohydrate consumption, cigarette smoking, alcohol intake, physical activity, and working status.

Another study of more than 3,000 men and women published in Diabetes Care found that eating breakfast frequently also lowers the risk of obesity and high blood pressure. That same University of Minnesota study revealed that only 35 percent of participants actually ate a meal every morning, though.

Why is eating breakfast so important to your health? Turns out, it’s all in the timing. “When you go to bed, your insulin level is flat—not too low, not too high,” says lead study author Rania Mekary, PhD, research associate at the Harvard University School of Public Health in the department of nutrition. When you don’t ‘break the fast’ in the morning, your insulin level drops—so when you have lunch later in the day, it’s more likely to spike, then crash again.

Over time, this constant flux in insulin levels can cause your body to build up an insulin resistance, which can lead to type 2 diabetes. Fortunately, you can cut your risk significantly by sticking to a daily breakfast schedule. You should aim to eat within an hour or two of waking up, says Mekary—and coffee or tea alone won’t cut it.

While even unhealthy breakfasts were better for lowering diabetes risk than no breakfast at all, researchers found the best outcomes resulted from daily breakfasts that were low in sugar and high in nutrients like fiber and protein.

Need some morning meal motivation? Try one (or more) of these tasty, healthful recipes:

Oats-Almond Mixed Berry Crisp

Photo: Kana Okada

Fruit and Spice-Cut Oatmeal

Photo: Mitch Mandel

Minted Honey-Lime Fruit Salad

Photo: Mitch Mandel

Double Tomato and Turkey Bacon Omelette

Photo: Mitch Mandel

Soy Milk Berry Smoothie

Photo: Kurt Wilson

photo (top): Lifesize/Thinkstock

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Confused About Your Health Insurance Options?

Posted on June 25, 2013 by admin

As you may know, the Affordable Care Act (ACA) is launching a Health Insurance Marketplace on October 1 to help simplify the open enrollment process and demystify the different health insurance plans and rates available to Americans who don’t receive health benefits through their employers. But what can you do to learn more about your options until then? Dial into the newly available call centers or log onto the new website from the Department of Health And Human Services (HHS).

Yesterday, the Obama administration launched a new education effort around the Health Insurance Marketplace by opening new call centers and re-launching its website, www.HealthCare.gov to provide more information to consumers.

“The new website and toll-free number have a simple mission: To make sure every American who needs health coverage has the information they need to make choices that are right for themselves and their families—or their businesses,” HHS Secretary Kathleen Sebelius said in a press release.

Consumers can reach the call centers 24/7 at the toll-free number (800) 318-2596. The call centers, which HHS will eventually staff with as many as 9,000 workers, can answer questions about coverage, premiums, plans, and enrollment. Those with hearing impairments can call (855)-889-4325 for assistance.

Like the call centers, the website provides detailed information on the Affordable Care Act itself, coverage eligibility, how to get lower cost on coverage, plans for small businesses, and more.

The site features a countdown to the Oct. 1 start of open enrollment, as well as to the Jan. 1 coverage start date and the Mar. 31 enrollment end date. Additional features include informational videos, a health insurance blog, live chat capability, social media integration, and an email update alert system.

“In October, HealthCare.gov will be the online destination for consumers to compare and enroll in affordable, qualified health plans,” says Marilyn Tavenner, administrator of the Centers for Medicare & Medicaid Services. When that date hits, you’ll be able to view specific plan and pricing options, create accounts, and fill out enrollment applications online. But by checking out the site and calling in for information before the big day, you’ll be ready to register and find the coverage that fits you best right from the get-go.

photo: HealthCare.gov

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Some OTC Pain Meds Linked to Heart Disease

Posted on June 25, 2013 by admin

Most of us pop an OTC pain reliever from time to time for a rough headache, cramps, or sore muscles—and think nothing of it. But regularly taking high doses of NSAIDs, or non-steroidal anti-inflammatory drugs, can pose serious health risks, according to a recent large international study published in the journal The Lancet.

For the study, researchers analyzed data from more than 600 trials. They found that people who take high, daily doses of NSAIDs—such as ibuprofen (like Motrin and Advil)—have a higher chance of heart attack or death from heart disease. The only NSAID that didn’t seem to increase patients’ heart-related health risks were naproxens (like Aleve). However, naproxens and the other NSAIDs were associated with an increased risk of upper gastrointestinal complications, such as bleeding from ulcers.

Many of the people who take these very high doses on a daily basis are treating rheumatoid arthritis or osteoarthritis, says Marie R. Griffin, MD, MPH, a professor of preventive medicine and medicine at the Vanderbilt University School of Medicine, who wrote a commentary on the study, which was also published in The Lancet. If you take a standard dose of ibuprofen once or twice a month during your period or the day after a crazy-challenging cycling class, you should be fine: For young, healthy people, taking an OTC NSAID as recommended on the bottle for a short period of time is probably safe, she says.

If, however, you find you’re taking them on the regular, you should talk to your doctor about whether this is a good idea—or you’d be better off treating your pain in some other way. “They’re really adjuncts for pain, and most people don’t need to be on these drugs every day,” says Griffin.

photo: BW Folsom/Shutterstock

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Athens Java Hut

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

How to Set a Goal You’ll Actually Achieve

Which Impacts Your Weight More: Diet or Exercise?

4 Questions to Ask Yourself Before Hooking Up

Get This: The Flu Shot Is More Effective Than You Think

The Truth About Fertility After 35

The Easy Way to Cut Cravings

Get This: Saying No to Sweets Will Make You Happier

The Surprising Danger of Skipping Breakfast

Confused About Your Health Insurance Options?

Some OTC Pain Meds Linked to Heart Disease