Is weight loss part of your Type 2 diabetes prevention plan? If so are you struggling? Have you determined the reason why? Potentially, there may be several reasons. It is common to have a difficult time with weight loss, and often there is more than one challenge involved. It could have to do with nutrition or exercise, be due to poor habits, like overeating, snacking, or excessive consumption of alcohol. Even quality of sleep matters.
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Our mission is to advice, and to make the people of the world healthier through the power of information.
Healthcare Tips For the Mother and Child
Giving birth is a unique experience. You want to traverse the journey from preconception to post-delivery safely and happily. This requires proper health care before, during and after pregnancy and childbirth.
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Fast Weight Loss Success That Doesn't Cost A Fortune
Are you thinking about healthy weight loss and slimming down? Whether you want to enhance your health with a low carb diet, enhance you appearance, or do both, you may have an interest in finding a healthy weight loss strategy with fat burning foods. It's important to eat the foods that keep your toxicity level in check. When it pertains to fast weight loss tips and weight-loss success strategies, you will discover that you have a number of various alternatives. A few of your most common choices include paying a hefty price for a weight-loss strategy or developing your own. If this is your first time trying to "seriously," take on a fat loss diet and lose weight once and for all, you might be wondering whether you need to establish a commonly referred healthy weight loss through online instructions.
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5 Forgotten '90s Workout Vids You Absolutely Need in Your Life
I was living in a giant attic on Haight Street in San Francisco when I discovered Karen Voight's 1990s gem, The Power Packed Workout. I'd picked it up for a few dollars at Amoeba Records, and with nary a concern for the people living in the apartment below me, I leapt and kicked, arms flapping wildly, as I jogged around the attic, sweating profusely. It was old—there were headbands and leg warmers and shiny, iridescent tights—but that thing worked me.
EDITOR'S PICK
I'm not suggesting you need to do any of the exercises in this video—in fact, most trainers would probably have major notes about all of them. But if you want to goof around and have a boozy '90s workout party with your friends, we've got you covered.
The Right Stuff
The videos in this section are surprisingly still relevant. The outfits might be delightfully dated, but a lot of the moves can still do your body good.
Cindy Crawford: Shape Your Body (1992)
In 1992, The New York Times called Shape Your Body creator Radu "the toughest trainer in town," as well as an early proponent of plyometric exercise. This video is still blatantly awesome. It has solid production value, and although the amusement factor of her workout garb is sadly low, she does rock some big honkin' white Reeboks on set, and the butt-flossy white leotard over black tights that she wears on the roof set is good for a chuckle. The producers also shelled out for the rights to use actual songs, such as Seal's "Crazy," which makes this video even more of a delightful throwback.
Crawford also takes a ton of short breaks for water, during which she sounds legitimately out of breath, which is kind of endearing. Subsequent releases are awesome too, such as Cindy Crawford: The Next Challenge Workout.
Karen Voight Power Packed Workout (1996)
You'll definitely want privacy (some of the moves are… goofy, to say the least) and some extra space for this butt-whopping cardio extravaganza. Karen Voight, a fitness star of the '80s and '90s who put out roughly a million workout DVDs during those decades, leads a high-impact aerobic routine that basically involves jumping up and down for nearly an hour.
Voight is an experienced and energetic instructor who keeps bullsh*t to a minimum. The entire thing may be worth watching just for one point when she chastises her backup people for missing a cue and asks, "Are we jumping?" But the true benefit here is the outfits: The flavor of the '80s was still alive and well in the Power Packed Workout: One of the women wears burgundy tights under a camouflage leotard with a matching sweatband and—yes—leg warmers.
If you're super feeling it, you can even buy it on Amazon. We do not recommend this level of commitment.
How Bizarre
The 1990s had more than its share of cuckoo-crazy fitness videos, including almost anything by Denise Austin, who is prone to drift away in a reverie and forget to do an exercise on the opposite leg, and the silly but terribly popular "Tae Bo" workouts by Billy Blanks. But the following are kind of expert-level cuckoo crazy—which of course, makes them all the more fun.
Warm Up with Traci Lords (1990)
Produced by Marc Lemkin (who directed Swayze Dancing and also produced 1989's How to Get Revenge, hosted by Linda Blair), this workout's front cover reassures fitness seekers that the routine was designed by Tanya Everett and a then-member of the President's Council on Physical Fitness... both of whom totally signed on to produce an exercise video with someone famous for being an underage porn star.
This video also boasts that it's the "first and only completely non-impact 'jazz-thetics' exercise system," a workout trend that sadly did not catch on, perhaps because it sounds like a rip-off of Jazzercise, which had been around for at least a decade by then.
Backed by a man and a woman in a vaguely depressing living room set, Lords performs standard moves such as neck circles, leg lifts, and pelvic thrusts punctuated by a lot of arm swinging. Much of it is too jerky and fast, and Lords's rap doesn't include any advice for protecting one's lower back during the moves.
Yes, I did say "rap," which brings us to why this workout is a must-watch (but uh, a please-don't-follow-along-to): the bizarre rap spurring you on during Lords's hip thrusts. I'm pretty sure Lords herself is rapping the hilarious workout with barely high school cheerleader-level lyrics like: "Keep your tummy flat and tight / If it hurts, you've gotta fight!" and "Push your pelvis to the air / Keep your can nice and square!" Yes, she calls your butt a can. This video is amazing.
Step-Up with LaToya Jackson (1993)
Surrounded by fitness star Gay Gasper and other fit people in sedate black workout outfits, Jackson sticks out like a deranged doll in a blinding yellow leotard with a huge black pleather belt wrapped around her impossibly tiny waist. One online reviewer said Jackson seems like she's on drugs, which is not totally out-of-line speculation—but she does seem to be half-assing it through this, whispering comments now and then that make it seem like she thinks she's supposed to be somewhere else. At one point, Gasper says, "Watch LaToya if you want to get a little funky!" Or…something.
Alyssa Milano Teen Steam (1988)
OK, this one wasn't technically released in the 90s, but if you watch it, you'll understand why I couldn't possibly omit this gem. Imagine being in front of a camera at 15 years old, singing a song written by your dad about how tough it is being a teen girl–which is how this thing actually begins–and you get a glimmer of the glorious awkwardness of Teen Steam. Pop's odd lyrics include, "Sometimes I feel, I'm living on the edge / 'bout halfway in-between a feather and a sledge (note: a toboggan or sleigh)."
And it just gets weirder. After talking on the phone with her friends, one of whom complains she is grounded but inexplicably can come over anyway, Milano's high-school gal pals show up to "let out some steam" and exercise with her in her bedroom, under the watchful eye of Corey Haim in a framed photo. They complain about having to babysit a little brother and getting a D in school, adolescent angst and pressures that can only be alleviated by low-impact aerobics.
And don't worry, there's a rap here too: Milano and her pals make up a rap about toe raises while performing them. Then, suddenly—magically—Milano disappears through a mirror into a music video set with so much smoke you can't see the dance moves they're doing. Perfection.
Pro tip: Don't read the YouTube comments, which are almost all men enthusing how enjoyable this workout is to masturbate to.
Virginia Pelley is a freelance writer in Tampa, Florida. Follow her on Twitter @VirginiaPelley.
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7 Reasons This Cheese Might Be the Healthiest Thing on Your Plate
This article is sponsored by Daisy Cottage Cheese.
Little Miss Muffet knew a thing or two about eating good food. While we still have no freakin’ clue what a tuffet is, one thing is for sure: We could eat cottage cheese (a.k.a. those delicate curds from our favorite fairytale) all day, every day. It’s a powerhouse of nutrition and perfect for layering with other flavors. Whether you like it chunky and topped with savory spices and veggies, or puréed to a smooth cream with berries and honey, it’s the ideal food for satisfying any craving morning, noon, and night. Let’s take a look at why its curdles rock.
1. Packed With Protein
There’s a reason cottage cheese is a fitness industry favorite. Just one cup of 2 percent cottage cheese packs 26 grams of high-quality protein and only 194 calories. And it’s not just any protein: It’s the slow-digesting casein protein, which is an excellent muscle-builder. Get home from the gym, take off your sneakers, and serve yourself a two-minute cottage cheese snack for the perfect post-workout meal.
2. Helps Maintain Bone Health
Since it's dairy and all, we bet you could guess that cottage cheese is a good source of bone-supporting calcium. In one cup, you can consume 21 percent of your recommended daily calcium intake. It’s also a good source of phosphorus and is packed with protein, both of which are key for strong bones.
3. May Help Balance Blood Sugar
In addition to being good for the bones, research has also found that calcium may help our bodies improve glucose metabolism, which, in turn, can help with type 2 diabetes. One study even found that a combined intake of 1,200 milligrams of calcium along with 800 IU of vitamin D was associated with a 33 percent lower risk of type 2 diabetes.
4. Helps You Stay on Track
If you're watching your weight or trying to shed a few pounds, eating cottage cheese may make it easier to stick to your goal. In addition to helping build that lean muscle mass, the slow-digesting casein protein in cottage cheese helps you stay fuller longer, which may keep your hands out of the cookie jar. Research has also linked dietary calcium to accelerated weight and fat loss, particularly in regards to stubborn belly fat.
5. Helps Ease Muscle Cramps
Cramping up after leg day? We got you. Or cottage cheese does, rather. The curds contain a combination of nutrients (calcium, magnesium, potassium, and sodium) that work together to help relieve achy, cramping muscles. Lucky for us, they’re all bundled up in a delicious little package when we sit down to a cup of cottage cheese. All the more reason to make this cheese part of your post-workout routine.
6. May Help Your Heart
We've already mentioned cottage cheese is high in calcium, which has been linked to a reduced risk of high blood pressure and heart disease. But it's also a good source of selenium (a mineral that acts as an antioxidant). Though there's still more work to be done, some research suggests selenium may play a role in reducing your risk of cardiovascular disease. For the most heart-healthy option, choose a low- or no-sodium version or give your curds a quick rinse in a colander to remove some of the excess salt.
7. Boosts Energy
Sure, you could rely on caffeine for your daily wake-up call, but the nutrients in cottage cheese may help give you the energy you need without the inevitable crash. Cottage cheese is packed with vitamin B12, which, like other B vitamins, helps your body turn the energy from food into the kind it can actually use.
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The Secret Swap That Can Make Your Meals Healthier (and Higher in Protein)
This article is sponsored by Daisy Cottage Cheese.
You’ve probably heard a million “simple swaps” that promise to make your meals healthier, only to find out they aren’t so simple after all. “I just need to swap out my mac and cheese for kale or add flaxseeds to my cupcakes?” No, thanks. But here’s a healthy cooking swap we swear is actually easy: cottage cheese. Don’t believe us? Hear us out.
Cottage cheese has the same creamy texture as standard ingredients such as heavy cream, butter, cream cheese, and ricotta. But with less fat and 13 grams of protein in a half-cup serving, it can transform your favorite morning muffins into energizing pre-workout fuel.
Whether this is news to you or you’re already a cottage cheese aficionado, these 10 surprising swaps will show you just how easy it is to add it to any sweet or savory meal.
1. Pancakes
There are so many ways to make pancakes, but almost every recipe calls for milk. If you want to add some extra fluff, sub in cottage cheese for half the milk in any standard recipe. It'll also add some protein to your favorite brunch staple, so you won’t need a snack an hour later.
2. Toast Topper
Serious question. Do you like sweet or savory toast? Either way, cottage cheese is the perfect toast topper. Just slather some cottage cheese on your favorite bread and drizzle with honey, chopped mint, and nuts for a sweet treat. Or go the savory route and try olive oil, cherry tomatoes, and cracked pepper for a snack reminiscent of a fancy tartine.
3. Soup
There’s nothing more comforting than a bowl of creamy soup. But it usually calls for heavy cream. To lighten it up, use cottage cheese in place of the heavy cream in a 1-to-1 ratio. Just make sure you blend the cottage cheese first for that nice, creamy consistency.
4. Avocado Spread
Avocados are one of the best fruits to have for breakfast, lunch, dinner, dessert, snacks... OK, we'll stop there. Only problem is they can be an expensive habit. Stretch that dollar by adding cottage cheese to your mashed avocado. So if you normally go for a whole half on your toast, use just one quarter and see how far the combo can take you. It not only has the same creamy consistency, but it'll also add a hefty portion of protein for a well-balanced meal.
5. Tzatziki Dip
If you’ve ever made homemade tzatziki, you know it’s as simple as mixing yogurt, cucumbers, onions, lemon juice, and dill. But did you know you can sub in small-curd cottage cheese for yogurt for the same taste and a thicker consistency?
6. Cheesecake
Yep, you read that right. You can use cottage cheese to create a cheesecake that tastes just as decadent at a fraction of the calories. While all cheesecake recipes are slightly different, try replacing half the cream cheese for cottage cheese in your favorite recipe. Opt for the small-curd variety and drain the cottage cheese in a strainer for at least 30 minutes before adding to the cake mix. The final product will have a lighter texture, but it’s also lighter in general, so we say, go ahead and have that second slice.
7. Tuna/Chicken/Chickpea Salad
Some of you may find this as a surprise, but not everyone is on Team Mayo. Whether people pass on it because it can add up quickly in the calorie department or the consistency just isn’t your thing, you can exchange all the mayo in your favorite tuna, chicken, or chickpea salad sandwich for cottage cheese. The saltiness of the cottage cheese will pair nicely with whatever protein you choose.
8. White Pizza
We know you don’t like anyone messing with your pizza, but what if we told you cottage cheese can make it a bit healthier (so eating the whole pie in one sitting won’t leave you in a food coma). By using it in place of ricotta, you can do just that. Top the 'za with your favorite veggies and a sprinkle of mozzarella, and ladies and gents, you have yourself a protein-rich pizza.
9. Mac and Cheese
Everyone makes mac and cheese a little differently, but one thing is for certain—it’s almost always a super-heavy side dish (that we can’t get enough of). Swap in cottage cheese for half the regular cheese in a traditional recipe to lighten things up. The result will have more protein and fewer calories, and no one will know the difference. Not even picky Uncle Pete.
10. Gratin
If you don’t know gratin, let us get you acquainted: Gratin is a dish that has cheese and butter and is topped with browned breadcrumbs. Sounds like heaven, right? Rather than making a gratin that puts you to sleep, transform it into a protein-packed, creamy miracle by swapping out the butter and heavy cream for cottage cheese.
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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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Why I Think Porn Is (Extra) Important for Women of Color
It's 2018, and most progressive-thinking people recognize that porn can be great. But it might be even better than we thought—especially for women of color hoping to figure out some stuff.
New research published in the Journal of Sexuality and Culture found that porn is useful in helping women explore their sexual interests. According to the study, women who watched porn were more likely to embrace sex, and in addition to being more in touch with their sexuality (no pun intended—OK, maybe some pun intended), women who watched porn were more likely to use the internet to find community with other women who did the same.
EDITOR'S PICK
The benefits of these actions can't be overstated: We live in a society that predominantly discourages sexual expression unless it's for the benefit of male partners. But finding community with other women who embrace their sexuality can allow women to develop sexual relationships in which they can present their authentic selves, instead of bending to fit into narrow categories of acceptable expression. This can be especially true for women of color.
But why is this issue connected to race? Limitations on women's sexuality aren't limited exclusively to Black women: For generations, women have been bound to others' sexual expectations. This struggle affects all women—but as usual, our statuses affect how these expectations are expressed, and women of color, especially Black women, still face disproportionately greater restrictions on their sexuality.
Alicia Wallace, a gender rights activist and public educator, explains that the history of misogynoir—or misogyny directed toward Black women—has negatively impacted Black women's sexual expression. Wallace notes that our sexual identities are further complicated by the fact that we are aware of how our past has led to the struggles we continue to contend with today.
"We're fully aware of the ways our bodies have been used for the gratification of others—for example, as sex slaves and wet nurses," Wallace says. "It often feels as though we have only two options: The first is to actively fight against sexual objectification by hiding our bodies, refusing to talk about sex, and putting other parts of our humanity and personalities in the center of our beings and presentations of ourselves, often to the exclusion—and possible detriment—of our sexuality."
Alternatively, she says, the other option is to take control of our own sexual image and define it for ourselves before anyone else has the chance to.
"We're in a complicated situation, fighting for the right and the comfort to do what we want today while acknowledging the distance we've covered and the oppression we still face," Wallace says. "This is true in online dating—where racism masquerades as a fetish—as well as in the artists we love putting people like us on display specifically for the male gaze."
So what can porn and sexual exploration mean for women of color?
Is it possible that porn might offer the same—or even greater—benefits to those of us burdened by chronic racism? According to the experts, the answer is yes—this expression of sexuality might even be exceptionally important for women of color.
"Porn can be a great way to safely explore and normalize sexual behaviors that you're interested in," says Cameron Glover, sex columnist and sex educator. "A lot of people can be turned on by visuals, and porn is one of the most accessible means of being stimulated in that way. I think for WOC and non-binary folks, porn is another tool that you can add to your sexuality arsenal."
Black women need the space to explore and normalize sexual behaviors, and porn is a safe place to do this. Black women, in particular, are often limited from discussing wants and desires in social spaces, especially concerning more taboo sexual topics. Sexual repression—especially when compounded with the pressure of systemic oppression—can become exhausting.
In 2016, feminist studies scholar Mireille Miller-Young made a study of the history of African-American women in pornography, delving into archives of pornographic material and interviewing porn stars. She argues that despite the history of oppression, pornography has also been a resistance tool against both the racist and sexist views that hold down Black female sexuality.
Porn can help women of color explore their own desires.
Patrice Thomas, 28, started using porn to explore her sexuality at the age of 18 when her aunt suggested she use it to learn more about sex. "I didn't have sex education in school or at home, but I was curious about sex. I wanted to know what it looked like and how it worked."
Watching porn helped her discover that she didn't fit into the fundamentalist religious household she was brought up in. "I grew up under the assumption that I'm heterosexual and was startled to find myself aroused by the female form and get off on watching female pleasure. I don't claim a bisexual identity, but I don't consider myself entirely straight, either," she says.
In the Black community, religion and spirituality are very important. While that cultural custom might be a wonderful coping mechanism when searching for the strength to deal with systemic oppression, it often conflicts with healthy sexual development. Traditional Christian doctrine has conservative views on sexual expression, exploration, and sexual orientation—especially for women. This can discourage many Black women, like Thomas, from prioritizing sexuality.
Watching sex online gives us the chance to explore topics we might not be comfortable discussing in public—even with friends. This is particularly important for women of color because expectations about who we are and how we are allowed to express sexuality limit our access to exploration in real life. If you are like Thomas and hail from a background that gives specific instructions for how you are expected to perform Black womanhood, there is relief in porn.
Porn can be a form of self-care.
Day after day, Black women experience racialized sexism that weighs heavily on both our mental and physical health. For us, there is often no refuge from the oppression of the patriarchy or the stress associated with racism, and these experiences lead to a heightened need for self-care and self-love. At times, the pressure of living life as a marginalized individual becomes so much that checking in this way can be extremely important.
For Monica Smith, 26, porn has been an outlet to explore her sexuality and promote self-acceptance. "I think giving myself space, time, and love to do this on my own terms—without judgment—has been emotionally, physically, and mentally freeing," she says. "It's helped me accept myself, my identity, and my sexuality, and I've grown to accept and love myself so much more. I never realized how important it is, but it's vital—especially if you want to be intimate with others."
EDITOR'S PICK
"I think porn can open a new world," Wallace says. "It can make imagination possible, especially for people who have had limited sexual experience. It's a means to consider other ways of being sexual and intimate without having to practice, or feeling vulnerable with someone else."
However, many WOC are unsure about the best way to ease into porn. If you're thinking about it, consider starting small. "I started out watching GIFs on Tumblr and slowly graduated to videos. I keep a bookmark file of my favorites called 'petit mort,'" Thomas jokes.
Finding porn that doesn't suck for women—especially women of color—can be difficult.
Once we overcome the pre-conditioned guilt associated with watching porn, women may find another barrier: A lot of pornographic content is aimed pretty exclusively at a male audience. "There are so many different types of porn, and many interpretations and understandings of the material. Much of it seems to subjugate women, even when we seem to be in power—the performance aspect of porn feeds masculinity, from the positions to the sounds," Wallace says.
Thankfully, there are subcategories and communities to provide women with more direct access to better-tailored content. Terms like the quickly-multiplying "Porn for Women" tag lead the way to videos that tend to be less male-centered. "When the only videos I could find were anal or incest/rape, I spent a lot of time googling 'free ethical porn' and found a subreddit of links that women vet and share with descriptions and reviews," Thomas says.
Of course, there are downsides to porn when it comes to the sexual identity development for women of color. The phrasing of porn categories can be reflective of stereotypes that are harmful: Just like in the real world, the pornography industry limits the range of acceptable scenes of individuals of color.
"In mainstream porn, fetishization is still how many people of color are allowed space," Glover says. "You see a similar overlay with how trans bodies are hyper-consumed when they are allowed to exist in porn, and representation for gender nonconforming individuals is still largely nonexistent.
But I think this is definitely improving as more independent porn options, like CrashPadSeries, are becoming more available," says Glover, referring to a porn site that offers porn for queer individuals of all genders and orientation. They prioritize ethical consumption and dissemination of material along with advocating safe sex, ethnic diversity, equal pay, and comfort for their contributors. While these kinds of sites are few and far between, they can provide a framework for prioritizing sexual identity development for individuals overlooked in traditional porn.
But it's worth it—for developing your own sexual identity (and sex with your partner too).
For many WOC, porn has been the only tool available to explore what we do and don't like sexually in a safe way. Black women have often been portrayed as insatiable, hypersexual beings. In an attempt to help us, our families often restricted sexual expression through messages about good Black girls not being "fast." Those messages about the strict boxes Black women must fit into remove our ability to connect with those around us without shame, but when seen in private, porn offers a bit of refuge from the stigma of sexuality for Black women.
There are many obstacles on the path to healthy sexual identities for women of color. Some of them are common to all women and taught through cultural influencers like religion; others are personalized through oppressive histories and exclusion. Unfortunately, the world isn't going to change so we can accept ourselves—but many Black women have decided that we aren't going to be limited by the metaphorical chains others apply to our sexuality.
The good news is, women are watching more porn than ever. According to PornHub's 2017 end of the year review, the term "Porn for Women," saw a 359 percent increase over the last year. And when porn is helping, it can help show us what we might be open to—and what we would absolutely not consider in real life. Porn is also a great place to explore possibilities that we may want to attempt in real life with our partners, such as kinks, fetishes, positions, accessories, and additional people, Thomas says.
In order to ensure sexual education considers the struggles and cultural concerns we face, Black women are founding their own sexual curriculums and networks, and becoming sex educators, which is helping create more conversation around sex—and porn—in our community. Despite being a nonconventional tool, porn shows a lot of promise as we choose how we will portray our sexual identities. It provides an unrivaled opportunity for women of color to test the boundaries of sex and interest with risks. And once we have established those boundaries and found empowerment, no one will ever remove our freedom again.
A. Rochaun Meadows-Fernandez is a diversity content specialist who produces materials relating to mental and physical health, sociology, and parenting. Her work can be seen on several national platforms. Check her out on Facebook and Twitter.
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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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All About Hair Care
Hair care is the most important part of the day due to pollution and other related factors the nourishment and strength of the hair nowadays is a lot lower as compared to the older times. So here are some tips and tricks to guide you through the process of hair-care.
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Why Is Counselling Recommended Before Bariatric Surgery?
Obesity is as common as cough and cold. It is no more limited to the people considered 'lazy' to move and exercise. Anyone from a working professional to a homemaker to a student can suffer from it. Maybe not everyone is an obese, but being overweight is no good news either.
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Curly Hair: Tips and Tricks
Curly hair is found in almost a lot of population today. It is really difficult to take care of curly hair as compared to the normal hair. The basic thing we can do is take care of the scalp as the nourishment comes from the scalp and dryness in scalp leads to dull and damaged hair.
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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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7 Cheap Superfoods That Are Good for Your Heart
Although you might think that "heart health" is only something for your grandparents need to worry about, it’s time to show your ticker a little love... starting now. Heart disease affects one in four Americans and is the leading cause of death in the U.S., so it’s never too early to start thinking about prevention.
Let's start by focusing on eating the right foods... superfoods. But don't worry, we aren't going to bore you with the same acai/chia seeds/goji berry story because while we love those foods, they can put a serious dent in your wallet before you've even finished at checkout. The good news is that there are plenty of inexpensive superfoods that don't require a visit to the local organic market and won’t leave your broke.
*All prices on Amazon Fresh
1. Beets: $1.98 for 2 pounds
We can't think of anything better than when we sit down at a restaurant and there's a beet and goat cheese salad on the menu. Then we say, "we can totally make this at home," but then we forget. Well here's your reminder because eating antioxidant-rich beets is a great way to beet (pun intended) inflammation. Beets are full of inflammation-fighting compounds, like anthocyanins, betaine, and lutein, and some research even suggests that betaine can lower the risk of developing cardiovascular disease.
And if you like your beets in juice form, studies have shown that the nitrates in beet juice may lower blood pressure. Stock up on these royal root veggies now while they are cheap, and DIY your favorite restaurant salad.
2. Citrus: $1.29 for a medium orange
You can’t step into a supermarket without being surrounded by the many varieties of winter citrus (even in the summer months you can find this seasonal winter fruit in the produce section). These beauties are juicy, vibrant, and good for your heart in more ways than one.
A recent review found that overweight and obese people who regularly ate grapefruits experienced a significant decrease in their blood pressure. Other research indicates that women who eat citrus daily may significantly decrease their risk of developing cardiovascular disease. If you’ve got a juicer at home, throw the entire orange into that thing to reap the benefits of the antioxidant hesperidin, which is only found in the peel. Consumption of this antioxidant may decrease blood pressure.
3. Frozen Berries: $3.79 for a 16-ounce bag
Don’t be fooled by the $8 price tag on a carton of strawberries in the middle of winter. You can actually get berries on the cheap, but you need to venture past the produce section. Take a walk to the frozen food aisle and pick up a bag of frozen berries. One study found that women who eat more than three servings of blueberries or strawberries a week may have up to 34 percent lower risk of developing heart disease than those who don’t.
4. Kale: $2.50 for 1 bunch
You can still rock your Beyonce-inspired Kale sweatshirt, but the once trendy veg is now a superfood staple. With significant levels of vitamin A, B6, K, C, manganese, calcium, copper, fiber, potassium, and magnesium, kale is one of the most nutrient-dense veggies in the produce section for only about 35 calories per cup (that's before you cook it in oil, duh). Research has also linked the consumption of kale with a decrease in cholesterol.
Although your favorite salad place may charge $15 for a kale salad, there’s no need to spend that much. Kale can withstand cold temperatures, so it’s abundant in the winter and shouldn’t break your piggy bank when you buy it at the store. You got this; you can make your own kale salads.
5. Pulses: $0.79 for 16-ounce can of garbanzo beans
Otherwise known as chickpeas, beans, legumes and dried peas, pulses are the secret superfood that you're probably already eating (like when you come home after work and devour the entire tub of hummus). These plant-based stars are full of protein, fiber, and other heart-healthy nutrients, like folate, iron, and potassium.
Research has shown that eating pulses can lower cholesterol and blood pressure, and help with body-weight management. Not to mention that all varieties of pulses are extremely affordable, especially if you opt for dried beans or shop in the bulk section. Dried beans take one extra step to soak them, but you're an adult, you can handle it.
6. Oats: $2.99 for an 18-ounce container
The term "that's so oatmeal" is usually used to describe something painfully boring. But IMHO, the humble oat doesn’t get the love it deserves. Here’s why—it’s a super-versatile grain, fitting nicely into everything from your standard oatmeal and overnight oats to veggie burgers and meatloaf. Plus, those little flakes pack in 4 grams of fiber and 5 grams of protein in just a half cup. But here’s the real kicker: Oats contain a fiber called beta-glucan, which may lower cholesterol. Research suggests that eating 3 grams of beta-glucan fiber per day can reduce “bad cholesterol” (LDL) by five to 10 percent in healthy people. #bringbackoatmeal
7. Bananas: $1.58 per bunch
We know what you're thinking... Bananas, really? You can't get more basic than that. But this sweet tropical fruit is one of the best deals in the produce section. Nanners are super cheap and deliver big on one heart-healthy nutrient—potassium. Not eating enough potassium can raise your blood pressure, but increasing your intake of potassium by 1.6 grams per day can reduce your risk of stroke by 21 percent. To put that into perspective, one large banana has almost 500 milligrams of potassium. Add it to your awesome oatmeal, smear it with almond butter, or just take it as a snack on the go because bananas aren't as basic as you think.
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7 Reasons You *Need* to Be Doing Deadlifts
Deadlifts legit changed my workout routine. I'd spent years developing my skills as a cardio bunny, but after watching a YouTube video about how Chris Evans got ripped for his role as Captain America, I decided to turn to a professional. Until then, I'd tried everything: yoga, pilates, barre—I'd even dipped my toe into lifting weights at my local gym, but my knowledge was a combination of Google searches and a college gym class that produced few results. The first exercise my trainer added to my workout routine? Deadlifts.
EDITOR'S PICK
I'd never done them before (OK, I'd never so much as touched a barbell), and I was skeptical. Surely a single exercise couldn't revolutionize my workout in a way years of trial and error had failed? But fortunately, I was (dead, heh) wrong. Deadlifts changed my shape—whittling my waist and giving my butt a much-needed boost—while improving my posture, increasing my overall strength, and making me feel like a confident badass.
So why should you be doing deadlifts?
1. Deadlifts work your entire body.
"The deadlift targets multiple muscle groups in a single lift, offering more bang for your buck than an isolation exercise," says Zach Mayer, a master trainer at Burn 60 Studios (studio of choice for Reese Witherspoon, Alessandra Ambrosio, and Naomi Watts). "Incorporating deadlifts one or two days a week into a weight training session will develop strength in the hamstrings, glutes, low back, and upper back."
They also rely on core strength to stabilize your body throughout the lift, which means you'll be working your abs on top of everything else. As if you needed more convincing, deadlifts often work your glutes more than squats do. According to Mayer, this means you can get faster results on your backside than relying on squats alone.
Building muscle helps increase your metabolism too, which in turn helps you lose more fat long-term.
2. Deadlifts build killer strength.
One study showed that deadlift training generated huge improvements in strength and stability—especially in women who were relatively new to lifting. Because you're using muscles on both the front and back of your body, deadlifts protect your joints from unnecessary stress and future injury, which is an awesome added benefit.
Even if strength isn't your main goal (or if you're afraid lifting weights will make you bulky… which, no, it won't), this is still a fantastic benefit—especially since it makes you feel like a badass.
3. Deadlifts help improve your posture.
A strong back can absolutely help with your posture, but another way deadlifts help fix bad posture is by helping correct it. To perform deadlifts properly, you need to make sure your form is right—and good form during deadlifts often translates to good posture.
"You can expect a noticeable change in walking upright and sitting without rounded shoulders after regularly performing this lift," Mayer says, which is especially important for those of us who spend a lot of time hunched in front of a computer screen.
4. Deadlifts can actually make you stronger in real life.
Instead of working on purely cosmetic gains, deadlifts involve movements and muscle routines that are a huge part of our daily lives. This means deadlifts will make it easier for you to perform basic tasks, which directly contradicts the assumption that gym training doesn't actually prepare you for the real world.
"Deadlifts are highly functional," Mayer says. "Increasing strength by deadlifting will prepare you for situations like carrying groceries, picking up someone who fell, or helping a friend on moving day."
5. Deadlifts help to prevent injury.
Some might avoid deadlifts out of fear of back injury, but studies have shown that deadlifts can be beneficial for reducing low-back pain in some cases.
"The deadlift requires total control of the deep abdominals, the hips, and the pelvis, which is paramount in the treatment and prevention of low back pain," says Nicholas Licameli, a physical therapist at Professional Physical Therapy.
Because the deadlift trains the posterior chain—which includes the spinal erectors, lats, rhomboids, glutes, and hamstrings—Licameli says it helps to prevent injury in muscle groups that are typically ignored.
"In fact, two predictors of tearing the ACL are actually an imbalance of strength in the quads and hamstrings, and gluteal weakness/instability," Licameli adds. "The deadlift will have you covered."
Remember that building strength takes time, so don't jump into too heavy weights or complicated lifts before you're ready. Be sure to watch your posture and technique to build muscle and ward against injury.
6. Deadlifts will save you precious, precious time.
Compound exercises like deadlifts work more than one muscle group at a time. Instead of working on three different machines, you can work the same muscle groups in less time by performing the deadlift—making it the ultimate time saver.
7. Deadlifts are easy to incorporate into your workout.
You don't need access to a barbell to use deadlifts, but it definitely doesn't hurt. Dumbbells or kettlebells can be used to do the exercise, especially variations like the straight leg or Romanian deadlift variation.
"Ask a trainer or coach for his or her guidance," Mayer recommends. "Your friend who is an 'avid lifter' may be well-intentioned, but chances are they don't know the best way to coach a beginner through the deadlift. While instructional videos may also seem helpful, for novice lifters who are developing body awareness, it is best to work with an experienced professional."
Basically, deadlifts are the unicorn of the fitness world. They're a great way to get a whole host of results without spending a lot of time in the gym, and even fitness newbies can utilize them. Still not sure? Watch this badass grandma deadlift 225 pounds like a boss. Let her be your deadlift inspiration and enjoy reaping all of the benefits deadlifts have to offer.
Jandra Sutton is an author, historian, and public speaker. After graduating from Huntington University with a B.A. in history, she went on to receive a master’s degree in modern British history from the University of East Anglia. In her spare time, Sutton enjoys fangirling, running, and anything related to ice cream. Pluto is still a planet in her heart. She lives in Nashville with her husband and their two dogs. You can follow her on Twitter and Instagram.
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