Tuesday, December 17, 2019
Monday, December 16, 2019
10 Moves for a Cardio Workout at Home—No Equipment Required
Sure, you can schlep to the gym and hop on the elliptical for 45 minutes. Or you can lace up your sneaks and head outside for a long run to turn up your heart rate and calorie burn. But when the temperatures drop or you just don’t have time to leave your house, you can still squeeze in a solid cardio workout at home. All you need is a little room to move—and the ability to push yourself, just enough so your heart starts pumping and the sweat starts flowing.
How can you do that? Two words: plyometric exercises.“[These] exercises are perfect for a cardio workout at home, as they save space (all the movements can be done in one place) and time because it requires max effort—and thus, less overall time spent—while also offering strength, power, and cardio benefits,” Judine Saint Gerard, NASM-CPT, head coach at Tone House in New York City, tells Health. “With these added benefits of strength and power, it may be even better than just trotting away on the elliptical.”
RELATED: The 10-Minute Cardio Workout You Can Do at the Office
The key to working hard enough to reap all the fitness rewards: firing up your core temperature so you start dripping sweat. “Most cardio workouts produce heat in the body—the more strenuous the workout, the more heat it produces, and sweating is the body’s way of cooling down,” she says. If you work through a cardio workout at home and finish it sweat-free, you’ll want to power up your intensity on the next go around. That means working faster or taking fewer breaks.
If you need a cardio workout to kick off your at-home training, Saint Gerard has the perfect routine for you. Here, she offers 10 plyometric exercises, plus how to time them to your heart-pumping advantage. Each one also has a low-impact variation for anyone jumping back into fitness after a long hiatus or someone who's starting a regular exercise routine for the first time. They're also smart options for those with injuries. The only thing you have to remember is to work hard so you end in sweat—so don't be too easy on yourself.
RELATED: The 7 Best Strength Exercises You're Not Doing
The Workout
If you’re opting for the high-impact plyometric moves, do each exercise below for 30 seconds, and rest for 30 seconds between each exercise. Prefer staying on two feet and skipping the jumps? Follow the modified moves for 30 seconds each, with just 15 seconds of rest between each exercise. Do 2-3 rounds with 60-90 seconds of rest between each round. The best part: the more you practice the less rest you’ll need.
Mountain Climbers
1. Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.
2. Keep core tight and back flat. Drive one knee in toward chest, then place it back down.
3. Immediately drive the opposite knee in toward chest. Then, place it back down. Continue alternating.
Modification: Eliminate the hop and slow down your pace, still driving one knee at a time in toward your chest.
Vinyasa
1. Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.
2. Lower down as if you’re doing a push-up, keeping elbows tight by sides.
3. Then, move chest through arms, coming into a cobra or up-dog pose (slight arch in the back; chest toward the sky).
4. Next, push through hands and lift hips all the way up to a downward-facing dog position. Repeat, flowing back to a plank position.
Modification: Drop the knees while you lower into a push-up position for more support.
RELATED: 25-Minute Core-Strengthening Vinyasa Flow
Burpee
1. Start standing, feet hip-width apart.
2. Place both hands flat onto the ground in front of you and hop feet behind you into a plank. Make sure to keep hips up, core tight, forming a straight line from shoulders to heels.
3. Then, quickly hop feet back up toward hands.
4. Jump all the way up to stand, bringing arms above head and exploding off feet. Repeat.
Modification: Place hands flat on ground, step left foot back, then step right foot back and pause in plank. Then, step left foot in, step right foot in, and stand back up, bringing arms overhead.
Lunge Jumps
1. Start standing, feet together.
2. Step left leg back and lower into a lunge, both knees bent 90 degrees, back right knee just hovering off the floor.
3. Push through the heel of the front left leg to explode up, switching feet in the air.
4. Land softly back into a lunge position, right foot forward. Repeat with right foot forward and continue alternating.
Modification: Instead of jumping up from the lunge, drive through the heel of the front leg, bring back knee up toward chest and then kick it straight out in front of you. Place foot back down and step back with the opposite foot. Continue alternating lunges with a front kick.
RELATED: 5 Power Lunges for Killer Glutes
Squat Jumps
1. Start standing, feet slight wider than hip-width apart.
2. Push your hips back and down, keeping weight in the heels as you lower into a squat.
3. Explode off your feet, extending your hips to jump up into the air.
4. Land softly back into a squat position, knees bent. Repeat.
Modification: Eliminate the jump and push the pace of a regular bodyweight squat.
Pike-Ups
1. Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.
2. Hop your feet in so that your hips drive straight up into the air and you hit a reverse V shape.
3. Then, hop the feet back to a plank position. Repeat.
Modification: From your plank position, walk feet up toward hands to create the reverse V shape, and then walk them back to a plank. Repeat, while pushing your pace.
RELATED: 20 Plank Exercises You Can Do at Home
Skater Jumps
1. Start standing, feet hip-width apart.
2. Push off your left foot to hop to the right, landing with a bent knee, hips back, chest up, and bringing your left foot behind your right.
3. Then, push off your right foot, hopping to the left. Continue alternating.
Modification: Alternate curtsy lunges by stepping one foot diagonally behind you, lowering into a lunge position with knees bent 90 degrees. Step back up to standing and repeat on the other side. Continue alternating.
Tuck Jumps
1. Start standing, feet hip-width apart.
2. Lower into a shallow squat position and then explode up into the air, driving knees up into chest.
3. Land softly back down, with bent knees. Repeat.
Modification: Start in a kneeling position. Step left forward, and then right, coming into a low squat position. Then stand up. Lower back into a squat. Then place left leg back down to a kneeling position, and then right leg. Repeat, starting with the right leg. Continue alternating.
RELATED: 4 Fat-Blasting Jumping Exercises
Lateral Hurdle Hops
1. Start standing, feet together.
2. Place a yoga block or band next to you (or pretend there is a hurdle next to you). Bend knees slightly and drive up and over, hopping over the “hurdle” as you drive knees up.
3. Land softly with bent knees. Repeat, hopping to the other side. Continue alternating.
Modification: Instead of jumping over the “hurdle,” step over it, starting with the knee closest to the hurdle, and still driving the knees up toward chest. Keep arms straight overhead as you go.
High Knees
1. Start standing with feet together.
2. Drive one knee up toward chest, with the opposite arm driving forward (elbows bent 90 degrees).
3. Quickly place the foot back down and drive the other knee up and opposite arm forward.
4. Continue alternating, landing lightly with each step like you’re running in place.
Modification: March the knees up toward the chest, eliminating the hop.
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The 5-Move Resistance Band Workout for a Strong Butt
When you’re looking for a fitness tool that totally ups the ante on your strength workouts, particularly those that target your butt, look no further than a resistance band. Those looped mini bands work wonders for firing up your glutes and working your backside from all angles—a smart strategy for those who sit most of the day, who want to run faster, or for anyone aiming to feel stronger all over.
“One of my favorite body parts to train is my glutes—I used to be quite imbalanced, where I was really strong in my quads and my glutes were quite weak,” Emily Skye, Australian trainer and founder of Emily Skye FIT, tells Health. She credits a strong butt for helping to ease her back pain. Skye loves the bands for getting blood flow to the backside, the main goal when you want to warm-up for, say, a heavy lifting routine featuring squats or deadlifts. But she also turns to them for a glute-strengthening workout all on their own.
RELATED: 15 Transformations That'll Inspire You to Start Lifting Weights
The best part about using a resistance band to work your butt: it’s the prefect travel partner, taking up no space in your bag and requiring only a small square footage to do a full workout. Plus, they’re super inexpensive. (Try this set on Amazon for just $10.)
Skye suggests getting a few bands of varying resistances, so you can learn each move with a lighter band, and as you get stronger, move up to a heavier resistance. You’ll know you’re using something with enough resistance if by rep 12, the move feels nearly impossible to complete with perfect form, she says.
Ready to feel that fire in your glutes? Skye offers five resistance band exercises below that you can do anytime and anywhere to strengthen your butt. One key form tip to keep in mind: Do each exercise with good posture. “You do that by standing nice and tall with your belly button drawn in toward your spine. And then, slightly squeeze your glutes before you start,” Skye explains.
When you’re standing tall and strong, step right into this butt workout.
RELATED: 20-Minute Pilates Butt Workout for Stronger Glutes
The Workout
Do each exercise below for 10-12 reps and 2-3 rounds. If you’re new to these moves, start with the band above the knees for all of them. If you’re intermediate or advanced, you can move the band around your ankles for the first three exercises. You want to feel the burn, so keep working for it!
Banded Squat
1. Start standing with feet hip-width apart and band around ankles, hands clasped in front of you.
2. Push hips down and back, bending knees and lowering into a squat. Make sure chest stays tall, back flat, and core tight. Resist knees collapsing in toward each other by driving them outward.
3. Then, drive heels and toes into the ground to stand back up. Repeat.
Crab Walks
1. Start standing with feet hip-width apart and band around ankles.
2. Lower into a shallow squat position, sending hips down and back and bending knees. Hold this position as you take three steps to the left.
3. Next, take three steps to the right. That’s one rep. Make sure your chest stays tall, back flat, and core tight. Resist knees collapsing in toward each other by driving them outward and aim to keep feet parallel the entire time. Repeat.
RELATED: This Full-Body Resistance Band Workout Only Takes 15 Minutes
High Plank Leg Lifts
1. Start in a push-up or high plank position, with band around ankles, forming a straight line from shoulders to heel. Line shoulders directly over wrists.
2. Without arching back, squeeze right glute and lift right leg up toward the ceiling. Then place it back down.
3. Then, squeeze left glute and lift left leg up toward the ceiling. Then place it back down. That’s one rep. Don’t let your hips drop or pike up; pull belly button up toward spine and push the floor away from you with hands. Continue alternating.
Banded Glute Bridge Abductions
1. Start lying on back, with band above knees. Bend knees, place feet flat on the floor about shoulder-width apart. Make sure heels are close to butt and back is flat against the floor.
2. Drive through the feet and squeeze glutes to lift hips toward ceiling. Make sure to maintain a slight posterior pelvic tilt, so you’re not arching low back.
3. When you reach the top with hips forming a diagonal line from knees to shoulders, drive knees out against the band, going wider than shoulders.
4. Then bring knees back to shoulder-width, and slowly lower back down to floor. Repeat.
RELATED: Hate Squats? 7 Glute Exercises for an Instant Butt Lift
Banded Clamshells
1. Start lying on right side, with the band above knees. Place right forearm on the ground and stack right shoulder over right elbow, pushing the floor away to create space in right side. Bend knees and hips about 45 degrees and stack knees and hips on top of each other. This is your starting position.
2. Then, squeeze left glute and rotate left hip outward, lifting left knee toward ceiling.
3. Slowly lower back down. Repeat for reps, then switch sides.
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Friday, December 13, 2019
15 Hip Stretches Literally Every Body Will Benefit From
If you've got a pair of hips, there's a really good chance they've felt "tight" once or twice (or uh, maybe even right this second). And you're not alone: “I hear people complain about tightness in their hips during every single [personal training] session,” says Lauren Kanski, NASM-CPT, personal trainer and coach at Performix House in New York City. “Multiple times, every single day, it’s the most common area people ask for help on besides their lower back.”
The reason? We all tend to spend a majority of the day sitting down—in the car, at your desk, on the couch—and staying off your feet plays a major role in this type of tightness. That's because that seated posture means your hips hold a flexed (or shortened) position all day, which can make moving afterward—even just standing up—feel tough. Stretching out your hip muscles, as well as moving regularly throughout the day, can help ease stiff hips and ward off pain and injury.
But even if you don’t feel tight, it’s important to tend to your hips, especially if you feel stressed. “We store a lot of stress and emotions in our hips,” Kanski explains. “We transfer energy between the upper part of the body and the lower part of the body to function and move, and the hips are the primary transfer point of that energy.” Sometimes, opening up the hips can even alleviate some overall tension and perk up your energy levels.
RELATED: This 6-Step Yoga Flow Will Open Up Your Tight Hips
To keep your hips healthy, show ‘em some TLC every day. Kanski suggests you stretch them out after you wake up in the morning, before your workouts, and before you head to bed. But even more important: stretching our hips out before and after a workout. Keep stretches active or dynamic when warming up before your workout—that means only holding for a few seconds and moving in and out of the pose. Go for passive or static stretches to cool down after a sweat, holding each position for about 30 seconds. The stretches below, shared with Health by Kanski, are a mixture of both—one through eight are dynamic stretches to keep things moving, while stretches nine through 15 are meant for when you finally slow things down.
1. Adductor Rock Back
Start in a tall kneeling position on the floor. Extend one leg straight out to the side, keeping foot flat on the floor. Place both hands on the ground, about one to two feet in front of bent knee and rotate foot of extended leg so it faces inward. Keeping your spine long, push hips back toward heel. Then, return to starting position. Perform three sets of 10 rock backs on each side. Kneel on a pillow, folded blanket, or yoga mat if needed.
2. Quadruped Hip Half Circles
Start on hands and knees, shoulders over wrists and knees under hips. Extend right leg behind you. Create a counterclockwise circle with knee, bringing it to right arm. Try to keep hips level and knee bent 90 degrees. Complete the half-circle by extending right leg behind you again. Repeat for a total of three to five reps. Do three sets per side.
RELATED: What the Heck Are Hip Dips?
3. Spiderman Lunge
Start in a high-plank position with hands directly under shoulders. Bend right knee to step right foot forward, just outside right hand. Keep left leg extended and abs tight. Step right foot back to plank and pause. Repeat. Do three sets of five lunges per side.
4. Squat-to-Stand
Start standing with feet hip-width apart. Soften knees and bend forward at waist to reach hands to toes. Once hands reach toes, or as close as possible, bend knees to squat down. In your squat position, keep your elbows on the inside legs and use them to gently push knees apart. Lift chest, pause, then straighten legs and re-fold forward to return to starting position. Do three sets of five reps.
RELATED: How Low Should You Squat? And How to Improve It
5. Walking Lateral Lunges
Start standing with feet shoulder-width apart, arms at sides. Step right foot wider than hip width and bend right knee to sit hips down and back. Keep opposite leg straight with toes pointing forward. Press through the floor away with right foot to return to starting position, left foot meeting right. Do three sets of 10 lunges per leg.
6. High Knees
Start standing. Drive right knee up to hip-height and drive the opposite arm forward, elbow bent 90 degrees. Immediately place right foot back down and drive left knee up. Then step it down. Repeat. Stay light on your feet and continue alternating for 10 reps per side. Do three sets.
RELATED: 10-Minute Cardio Workout You Can Do at Home
7. Glute Bridge
Lie on your back with knees bent and feet on the floor, hip-width apart. Engage abs and push into the floor with heels to lift hips so knees, hips and shoulders align. Squeeze glutes to the top of the movement, then slowly lower hips back down to the floor. Do three sets of 10 reps.
8. Lateral Band Walk
Loop a small resistance band around legs slightly above ankles. Stand tall with feet about hip-width apart. Soften knees and take a small step to the side with one foot. Then, slowly follow with opposite foot so feet are hip-width apart again. Avoid leaning to the side as you step and prevent lead knee from collapsing inward; knee should stay over ankle the entire time. Do three sets of 10-15 steps per side.
RELATED: This Full-Body Resistance Band Workout Only Takes 15 Minutes
9. 90/90 Hip Stretch
Sit on the floor with your knees bent and feet flat on the floor in front of you. Place both hands behind you, shift knees to the right, and lay both shins on the floor, keeping knees bent 90 degrees. Right shin should be in front of body, and left shin to the left of body. Keep chest tall. Lean forward at waist to deepen the stretch. Hold here for 30 seconds before returning your knees to center and shifting them to the left, bringing both shins to the floor and keeping knees bent 90 degrees. Do three sets of 30-second holds per side.
10. Pigeon Pose
Start in a high plank position with your hands directly under your shoulders. Then, bring right knee forward toward right wrist. Lay shin flat on the floor, parallel to chest. Keep left leg extended. Hold for 30 seconds. Lean forward at the waist to deepen the stretch. Then switch sides. Do three sets of 30-second holds per side.
RELATED: Best Yoga Poses for Your Trouble Spots
11. Child’s Pose
Start on hands and knees. Then, spread knees wide while allowing big toes to touch. Sit back into hips to rest butt on heels. Inhale and sit up straight to lengthen spine through the crown of your head. On an exhale, fold forward at the waist, allowing chest to rest between or on top of thighs, and bring forehead to the floor. Keep arms extended in front of you with palms on the floor. Keep butt touching heels. Hold here. Do three sets of 30-second holds.
12. Couch Stretch
Start in a half-kneeling position, right foot forward and knees bent 90 degrees. Place the top of left foot on a couch, chair, or bench behind you. Hands can go on hips or on front knee. With chest tall, gently press hips forward and hold for 30 seconds. Do three sets of 30-second holds per side.
RELATED: 15 Stretches You Should Do Every Day
13. Frog Stretch
Start on hands and knees. Spread knees slightly wider than hip-width apart but keep feet in place and turn the toes outward. Then, come down onto forearms and keep spine straight as you try to “spread the floor” with knees and sit hips back toward heels. Hold here. Do three sets of 30-second holds.
14. Supine Figure-Four Stretch
Lie flat on back with legs extended. Extend arms out to the sides and flat on the floor. Bring right knee toward chest and grab with left hand. Gently pull knee across body, making sure right shoulder stays flat on the floor. Hold for 30 seconds. Do three sets of 30-second holds per side. Place a yoga block, pillow or folded blanket under bent knee for support, if needed.
15. Half-Kneeling Hip Flexor Stretch
Start in a half-kneeling position, right foot forward and both knees bent 90 degrees. Place hands on front thigh for support. Tuck hips forward and pull belly button toward spine. Then, rock forward gently without un-tucking hip or rounding back. Hold for 30 seconds. Do three sets of 30-second holds per side.
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6 Flavorful Recipes for a Healthier New Year
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Thursday, December 12, 2019
What Are Pre-Workout Supplements—and Should You Try Them?
Most days it's hard enough lacing up your sneakers and making it to the gym, let alone powering through an entire workout. If only there were an easy button of sorts—or at least something to help you kickstart a workout (and maybe also help you work out a little harder and longer).
That's where the idea of pre-workout supplements and drinks come into play (you've probably seen your fittest friend pop some into her water bottle before heading to the studio). But what's exactly in these supplements—and do they even work to help enhance your workout? Health spoke to experts—both nutritionists and trainers—to get the lowdown on pre-workout supplements and help you decide whether you want to try 'em or skip 'em.
What exactly are pre-workout supplements?
Basically, these pre-workout supplements—which often come in powdered form—are supplements meant to boost your workout if you take it beforehand.
“The main goal of pre-workout supplements, based on the research but contrary to most pre-workout claims, is to enhance the feelings or perception of a superbly charged workout,” says Jim White, RD, owner of Jim White Fitness & Nutrition in Virginia Beach. “Most pre-workout supplements do this by using stimulants which increase blood flow, heart rate, energy, and focus. This makes an individual feel like they can work out harder and with more intensity in order to get more out of their training.”
Just FYI: No two pre-workout supplements are the same, but many contain a few matching ingredients, like carbohydrates and caffeine for fuel and energy. (Carbs are your body's preferred source of fuel, says Nancy Clark, RD, author of Nancy Clark’s Sports Nutrition Guidebook.
Pre-workout supplements can also include nitrates, which have been found to improve blood flow and work efficiency (meaning you use less energy to perform a similar amount of work); sodium bicarbonate, aka baking soda, to help reduce lactic acid and improve short-term performance; creatine, to improve muscle strength and high-intensity performance; and potentially beta-alanine, to help balance the pH of muscles, according to White.
RELATED: Do Supplements Cause Cancer? Here's What a New Study Says
Can pre-workout supplements help you lose weight?
Maybe, but don’t bank on it. Supplements that contain stimulants (again, like caffeine) and other energy boosters like B vitamins could kick up your drive so much that you get a better workout and therefore, burn more calories. You just have to make sure you don’t end up eating those calories right back.
“I know many people that jazz themselves up with pre-workout supplements, burn off 500 calories in their workouts, and then eat 700 to 800 calories at breakfast,” say Clark. “It doesn’t matter how much you burn at a workout, what matters is if you created a deficiency.” Translation: Even if you do work harder at the gym because of pre-workout, that doesn’t necessarily mean you’ll lose weight.
Also, if exercise makes you hungrier or you feel like you deserve to eat more because of a hard workout, it’s very easy to eat those calories burned and then some. “I totally separate exercise and weight,” Clark says. “Most of weight loss is about pushing away from the dining room table and eating less food.” And that doesn’t involve pre-workout supplements.
RELATED: 3 Things People Get Completely Wrong About Vitamin Supplements
Are there any safety concerns with taking pre-workout supplements?
Most pre-workouts contain caffeine—that’s where you get that heightened energy. But beware: some can sneak in more than four cups of coffee worth of the stimulant, according to testing done by the third-party company, LabDoor. Check to see how much you’re consuming, noting that one cup of coffee typically contains 95 milligrams of caffeine, according to the USDA.
Keep in mind: “Supplements are not regulated in the same way that foods are,” says Jen Bruning, RDN, a spokesperson for the Academy of Nutrition and Dietetics. “Looking for a label from a testing organization is a good first step in making sure your supplements contain what is listed.”
Experts suggest searching for stamps of approval from companies like Informed Sport, NSF Certified for Sport, BSCG Certified Drug Free, or US Pharmacopeia. “No supplement can ever be deemed 100% risk free, however, these certifications help to mitigate risk and keep it at a low level of possibility,” White says.
Because you can never be 100 percent sure what you're getting in a supplement, White warns against other ingredients that could lead to problems like heart conditions, including amphetamine-like stimulates (think ephedrine, which the FDA banned in 2004 due to the serious side effects) or testosterone-promoting hormone boosters.
Also, keep in mind, that if you're supplementing your meals with the pre-workout supplements, you could end up getting too much a good thing. “Most people can see results from the right combo of foods and hydration, and supplements simply aren’t needed,” says Bruning. “Over-consuming nutrients and other supplements can be wasteful—our bodies can’t always use the high amounts of nutrients sometimes found in supplements, shakes, mixes, and more. It can also be dangerous to over-consume some micronutrients or other ergogenic aids. Supplements can also be expensive for the results that you may see.” And those are only potential results for the price you pay.
RELATED: The Supplements That Can Actually Help With Diet and Weight Loss—and the Ones That Can't
So, should you try pre-workout supplements?
Honestly it depends. Elite or competitive athletes, for example, will probably get the biggest pay-off from pre-workout mixes, considering they need that little extra shot of performance benefit, says White.
Pregnant or breast-feeding women or kids under 18 shouldn’t take these supplements, because of the high level of stimulants, White adds. Those with conditions like heart arrhythmia, diabetes, or pre-diabetes, or those with a sensitivity to caffeine should probably skip, too.
If you have trouble sleeping, take blood pressure meds, have gastrointestinal issues, or have had issues with disordered eating, you should also be hesitant about taking pre-workout supplements, and talk to your doctor before doing so. “Pre-workout can leave you jittery and may lead to over-training and injuries in some people so it’s important to weigh all the risks with benefits of taking a pre-workout supplement,” White says.
For the most part, however, pre-workout supplements can't do anything whole foods can't also do. For example: While caffeine might work to boost your energy levels, a cup of coffee will do the same. And while many pre-workout powders tend to pack a carb-protein combo that fuels your body for an intense sweat, a banana with almonds will do that too. “I always trust food more than I trust a supplement. Most products have nothing magic in them, they’re just convenient," says Clark.
Ultimately though, the decision is up to you and your needs and goals. But all the experts said you likely don’t need them.
If you do want to try a supplement, just make sure you talk to your doctor first, especially if you have an underlying health condition. And chat with a dietitian who specializes in sports—he or she can help you figure out proper dosing and other safety details.
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Wednesday, December 11, 2019
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What is Empty Nest Syndrome? A Family Therapist Explains Symptoms and How to Cope
It’s basically the natural order of things: If you have children, you typically then raise them until they’re able to go through the world on their own (or, you know, until they hit 18 and move away to college).
It’s hard work, spending nearly two decades (and sometimes more) teaching them right from wrong—but many parents find that the hardest part of mother or fatherhood actually occurs when their children grow up and fly the coop, so to say, leaving parents with the often-dreaded “empty nest syndrome.”
But what exactly is empty nest syndrome—and is it truly something that’s easily diagnosed; or is it truly just about learning to adjust to a new situation? Health spoke to mental health experts to find out more about empty nest syndrome, and what you can do about it.
RELATED: I'm a Mom and a Child Psychologist: This Is the Behavior I Actually Worry About
What is empty nest syndrome?
“Empty nest syndrome is that feeling of emptiness, anxiety and loss that fills you after your children leave your home and make their way out in the world,” family therapist Paul Hokemeyer, PhD, tells Health.
In clinical terms, it would be diagnosed as something called an “adjustment disorder,” falling into the same class as other life transitions such as the loss of a job, a divorce, the loss of a parent or a move to a new city. “The underlying feature of these events is the profound impact they have on our identity and ability to fall grounded in the familiar,” says Dr. Hokemeyer.
What are the symptoms of empty nest syndrome?
According to Dr. Hokemeyer, the symptoms are those typically associated with anxiety and depression. They include the following:
Conflicted feelings of excitement and loss
“As parents we want our children to launch into the world,” says Dr. Hokemeyer. “For years we've poured our hearts and souls in their departure and have often fantasized about the freedom and opportunities we'd enjoy when we had only ourselves to attend to.”
But when the time comes for them to actually leave, many parents find themselves plagued by overwhelming sadness, fear and a deep sense of loss.
Interrupted sleep patterns and nightmares
“Our children are hard wired into our brains. We live and breathe them. They come from us and remain with us forever,” says Dr. Hokemeyer. However, when they leave the home, many parents find that their neurophysiology has a strong reaction that gets played out in their unconscious and dream life.
Guilt
Because many parents never feel like they have done enough, Dr. Hokemeyer explains that the void left behind by a child can exacerbate these feelings.
Marital conflict
Raising kids can be tough on a marriage. After the children are out of the house, Dr. Hokemeyer explains that many couples find that in the years they've devoted to raising their children they've grown apart. “This of course is natural as the physical, emotional and financial demands of child rearing are extraordinary,” he explains.
Self-medication with food, alcohol, drugs, and/or shopping
The empty nest syndrome is painful, and it involves feeling uncomfortable and ungrounded for a while—several years in fact, according to Dr. Hokemeyer. To manage this discomfort, parents often find themselves reaching for outside things to self soothe and fill the hole their child left behind. The most common of these substances are food, material goods, and mind-altering substances like alcohol and drugs.
RELATED: This Woman Says Bed Bugs Are Tearing Her Family Apart—and Now Her Story Is Going Viral
So what can you do about empty nest syndrome?
First and foremost, Dr. Hokemeyer says that if you are experiencing empty nest syndrome, it is nothing to be ashamed of. “It is perfectly natural for you to be feeling your feelings,” he explains. “Human beings are animals. We are biologically hard wired to protect and nurture our children. Of course we will feel out of sorts and diminished when they leave our nest.”
That being said, he suggests pushing yourself into concrete action steps to move forward with your life. “Re-engage in your community,” he says. “Take a class online or at your local college. Volunteer at the local animal shelter. Start experiencing with watercolor painting. The point is to move in lock step with your child in finding your place out in the world.”
Also, don’t keep your feelings and emotions bottled up. Talk about this transitional period of your life with your partner and best friends. “In challenging times, we are given an opportunity to discover the gifts in our lives. At the top of this list are meaningful relationships with other human beings,” he explains.
And finally, keep in mind that this too shall pass. “When times are challenging and think they will last forever, but they don't,” Dr. Hokemeyer says. “Like the seasons that give us spring, summer, fall and winter our relationship with our children evolve into deeper and richer experiences.”
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Monday, November 25, 2019
The Top 10 Trader Joe’s Gifts to Grab While You’re Getting Groceries
If you thought TJ’s wasn’t the best place to buy stocking stuffers, think again.
Whatever way you slice it, there’s no denying that Trader Joe’s is ~the place~ for finding one-of-a-kind, make-a-special-trip-to-purchase products. Where else can you find Everything But the Bagel Seasoning Dip, Peanut Butter Blondies, Apple Cider Drinking Vinegar, or Truffle Marcona Almonds? You certainly won’t be finding a jar of their pickled beets anywhere else, and we’d like to keep it that way, thankyouverymuch. Some things in this world are still sacred.
That being said. If TJ’s is the place for cult-worthy food finds, why not make it your last minute gift shop too? It’s convenient, affordable, and who wouldn’t want to bust open a bag of Chocolate Mousse Muffins, Pumpkin Body Butter, and Speculoos Cookie Butter on Christmas morning.
Welcome to our Trader Joe’s gift guide—a collection of special sanity-saving, stress-free items you can pick up while you’re stocking up on paper towels, $3 Pinot Noir, and Trader Giotto’s Penne Arrabbiata. You’d be crazy not to!
RELATED: Trader Joe’s Just Released Their 15 Favorite Recipes
Chocolate Advent Calendars
From cute cacao nibs to semi-sweet chips, baking chocolate, and countless bars, Trader Joe’s is the spot for chocolate gifts galore. In the month of December, we’re partial to their advent calendar aisle. With fun offerings like Holiday Traditions and Tidings, Design Your Own Ugly Christmas Sweater, and The Adventure of Fearless Fox and His Tangled-Up Scarf, kids and adults alike will love popping open daily windows to discover 24 unique treats made from delicious milk chocolate and a generous amount of cocoa butter. Best part? They’re only 99 cents.
Old-Fashioned Egg Nog
We’re all well aware of Trader Joe's' three-buck-chuck aisle. But when it comes to booze, the store has so many other worthwhile options that are great for gifting. For a festive Christmas cocktail party hostess gift, grab a bottle of Old-Fashioned Egg Nog Liqueur. It’s made from a combination of spiced rum, brandy, cream, and cinnamon, and tastes delicious on its own, in coffee, or over ice cream.
Pumpkin Body Butter
With its pretty packaging and downright delicious scent, you’re going to want to make sure you buy yourself a container of Pumpkin Body Butter while you’re gift shopping. It smells like fall, and thanks to shea butter and pumpkin seed oil, will leave your skin feeling super soft and smooth.
RELATED: I Just Found Out Canned Pumpkin Isn't Pumpkin At All, And My Whole Life is Basically a Lie
Gingerbread Flavor Dog Treats
Why should humans get all the grocery store goodies? Good boys deserve gifts. too. These festive gingerbread-flavored dog treats are the go-to gift for the puppy person in your life. They’re made just from whole wheat, rolled oats, molasses, and natural gingerbread flavor and will ensure weeks of wagging.
Pumpkin Spice Biocellulose Face Mask
Face masks are one of the most fun, festive ways to make someone feel pampered. Stock up on a bunch of Trader Joe’s Pumpkin Spice Biocellulose Face Masks (they’re made with ultra-soothing clove leaf, orange peel, and ginger root) and drop them into everyone’s stocking, or give them out on Christmas Eve for a before-bed de-stressing session.
RELATED: 5 Trader Joe's New Products to Try This Fall
Fresh-cut flowers
The flower section at Trader Joe's is not-to-miss. Quite literally: the second you walk into the grocery store you’ll likely be greeted with the sweet scent of fresh flowers and greenery. The section is stocked with an extensive collection of high-quality bouquets and potted plants, like Double-Dozen Roses for $10.99 or seasonal box arrangements for $12.99. Some stores can help you with special orders if you’re looking to gift a substantial centerpiece, too.
Champagne Gummy Candies
What’s more celebratory than popping open Champagne-shaped gummy candies? Share a bag of these sweet treats with someone special on Christmas and it’ll give them something festive to snack on come New Year’s Eve (if they last that long).
RELATED: Trader Joe's Sells a Halo Top Dupe That's 1/3 the Price and Double the Protein
Mediterranean Olive Oil Set
This tasty trio includes three types of extra virgin olive oil: Italian, Greek, and Spanish. Whether or not your loved one will be traveling this holiday season, they’ll (at very least) get transported across the globe as they taste these delicious oils. Pair with some of TJ’s fresh bread or pita chips and you’ve got yourself a great hostess gift for your token foodie friend or family member.
Festively Flavored Coffee Cup Celebration
Honestly, the name says it all. This giftable box of various high-quality Arabica beans from Brazil includes 20 single-serve coffee pods. There are four each of their beloved Wintry Blend, Gingerbread, Salted Caramel, French Vanilla, and Chocolate Mint-flavored coffees.
RELATED: 7 Vegan Thanksgiving Recipes That Will Make You Completely Forget About Turkey
Nutty Popcorn Trio
Here’s a fun game you can play with everyone you give this sweet treat to: it’s called "Try not to finish this in one sitting." It's next to impossible to lose once they taste the delicious combination of Pecan Praline Caramel Corn, Chocolate Almond Popcorn, and Macadamia Caramel Corn.
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Friday, November 22, 2019
Thursday, November 21, 2019
The 20-Minute HIIT Workout You Can Do Literally Anywhere
In a perfect world, we'd all have a good hour of free time every day, specifically for working out.
Unfortunately, that's not the case—and some days, between making time for work, friends, and family, it's hard enough to just find time to take a breath, let alone crush a workout. That is, until high-intensity interval training (HIIT) gained popularity.
For the uninitiated, HIIT workouts are a quick, efficient way to sneak in exercise, but the benefits go way beyond simply fitting it into your schedule. “HIIT training can improve anaerobic capacity, cardiovascular health, and result in fat loss,” says Lacee Lazoff, NASM-certified personal trainer based in New York City and creator of Bells Up. “It’s effective when work’s performed in short intervals at maximum capacity, followed immediately by modesty intervals of very low capacity or rest.”
RELATED: 7 HIIT Mistakes You’re Probably Making
So what does an effective HIIT workout look like? Lazoff suggests that you follow a 30-second on, 90-second rest formula. During those 30 seconds on, you’re really working as hard as possible. “Think of it as a rate of perceived exertion of least a nine,” she adds. And because they take so little time, HIIT workouts are a super-effective addition to any training plan with time restrictions, says Lazoff.
Once you're ready to kick things up a notch (and I mean that literally), try this 20-minute HIIT workout, courtesy of Lazoff—just make sure you've queued up a killer playlist first; you'll want those beats to keep you motivated, but you won't have time to switch the track.
The Workout
Do each move for 30 seconds, rest for 90 seconds before moving on to the next. Repeat the circuit once.
Mountain Climber
Start in a high plank position. Alternate running your knees into your chest as quickly as you can, keeping the hips lifted and feet flexed. Move as fast as possible. You should be out of breath by the end of the interval.
High Knees with Arms Overhead
Start in a standing position with feet hip-width distance apart, arms up overhead with hands facing in, with a slight bend in the elbows. Begin to run in place, bringing knees up your chest as high as possible while pumping your arms. Keep your chest lifted throughout movement and land on the ball of your foot. Repeat.
RELATED: The Best HIIT Workout—and Why It Burns So Many Calories
Jump Squat
Start standing with your feet slightly wider than hip-width apart with toes turned out. Lower into a squat position (your butt should be below your knees). Jump up and land as softly as possible. Repeat.
Frogger
Start in a high plank position with your shoulders directly over your wrists. Engage your core and jump both feet up and outside your hands so that you’re in a squat position. Jump back into plank. Repeat.
RELATED: This 4-Move Battle Rope Workout is Perfect for Beginners
Skater
Stand on left leg with right leg behind you. Explosively hop to right leg, placing left foot behind it to soften landing. Alternate sides. Repeat.
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5 Keto Pumpkin Pie Recipes to Complete Your Thanksgiving Menu
If you're on the keto diet, you might be worried about what you're going to eat at Thanksgiving dinner. Maybe you used to love your aunt's family-famous pumpkin pie, but now, it just doesn't fit into your low-carb regimen. Luckily, pumpkin pie isn't completely off-limits for keto dieters; there are plenty of tasty ways to make the classic Thanksgiving dessert low-carb. Here, we've rounded up five of the best keto-friendly pumpin pie recipes from food bloggers.
RELATED: 11 Keto Thanksgiving Recipes to Complete Your Low-Carb Menu
Pumpkin pie with flaky crust
Trust us, this recipe by gnom-gnom tastes even better than it looks. The silky pumpkin custard melts in your mouth, and the flaky crust is to die for. We have a feeling you'll be heading for seconds before you even finish your first slice.
Pumpkin pie with almond flour crust
If you're not confident in the kitchen, this recipe by That's Low Carb?! is for you. It's easy as can be, and it takes less than an hour to make. There's no need to go store-bought when you have a recipe this simple (and delicious).
Sugar-free pumpkin pie
Sugar-free dessert isn't always a hit, but with this recipe by Wholesome Yum, you don't have to worry. Just keep the ingredients list your little secret, and no one will be able to tell.
Pumpkin pie with homemade spice mix
You can get creative with the spice blend at the heart of this recipe by Green and Keto. Maybe you want to crank up the cinnamon and play down the ginger, or perhaps you want more allspice and less cloves. However you spice it, you can't go wrong.
Pumpkin pie with whipped cream
Be sure to snap a picture of this pie by Peace Love and Low Carb before you eat it. It might be hard to wait to dig in, but believe us, you'll want to remember its beauty after it's all gone.
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This 4-Move Battle Rope Workout is Perfect for Beginners
There’s no two-ways around it: Battle ropes look fierce. Varying in thickness, weight, and length, the fitness training tool is right up there with kettlebells and dumbbells as a must-have for gyms and trainers everywhere.
But it's not just because using them can make anyone feel like a warrior—they’re super effective for total-body conditioning. “The ropes are a great tool for fat loss and overall strength because it allows anyone, at any level, to spike their heart rate in short bursts improving cardiovascular output; giving you a whole lot of bang for your buck,” Rachel Prairie, NASM-certified personal trainer at Anytime Fitness, tells Health. She adds that often times you’ll see battle ropes anchored to a wall, beam, or pole. (Just FYI: For this story, Health used the Hyper Rope, Hyper Wear's unanchored battle rope.)
RELATED: Get Your Heart Pumping With This Jump Rope Workout
Before you start eyeing battle ropes, though, you'll want to get acquainted with proper battle-rope position: “Stand with your feet slightly wider than shoulder-width apart, knees bent in a half-squat, and hold one rope in each hand," says Prairie. "If you’ve played sports in the past, this is often referred to as the ‘ready’ position.”
Typically, battle rope exercises involve dynamic, fast movements. The range of these movements is wide, but you’ll want to get comfortable with the basics before moving on to more advanced work, says Prairie. “For beginners, keep it simple,” she says.
To help, Prairie came up with a great beginners routine for anyone looking to add battle ropes into their workout rotation regularly. Here, four moves you can do in the gym for a quick, heart-pumping battle rope workout.
The Workout
Beginners: Two to three sets of 15 reps, resting 90 seconds between each.
Intermediate: Four to six sets of 15 reps, resting 90 seconds between each.
Advanced: Eight sets of 15 to 20 reps, resting 90 seconds between each.
Alternating Speed Wave
- Stand with your feet at shoulder-width distance in a quarter-squat, holding one end of the rope in each hand.
- Rapidly lower and raise your right arm to about chest height, causing a wave motion throughout the rope; repeat on the other side for one rep. Continue for 15 total reps.
RELATED: This Full-Body Resistance Band Workout Only Takes 15 Minutes
Grappler Toss
- Stand with your feet at shoulder-width distance in a quarter-squat, holding one end of the rope in each hand with a thumbs-up grip.
- Bring both hands up and overhead, then down down to the right side of your body, ending at around mid-thigh height.
- Repeat on opposite side for one rep. Do 15 total reps.
The Wave
- Stand with your feet at shoulder-width distance in a quarter-squat, holding one end of the rope in each hand.
- Rapidly lower and raise both arms simultaneously to about chest height, causing a wave motion throughout the rope. Your goal is to be explosive from the hips and keep the wave in a continuous motion, adds Prairie. Continue for 15 total reps.
RELATED: Get a Full-Body HIIT Workout at Home
Jumping Jack
- Stand with your feet at shoulder-width distance, holding one end of the rope in each hand.
- Rapidly jump your feet out to the sides while simultaneously bringing the rope up and out overhead, as if you were doing a jumping jack.
- Slam the rope down while bringing our feet back together for one rep. Do 15 total reps.
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Wednesday, November 20, 2019
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Mom Explains the Invisible Load Mothers Carry in Moving Reddit Post
From commercials for cough syrup to jokes on late night TV, buzz around the mental load moms carry has reached a fever pitch. Now, a mom has broken down what the "invisible load" of motherhood looks like for her on Reddit's Parenting subreddit, and it's poignant and relatable.
In a powerful post called "The Invisible Load of Motherhood is Killing Me Slowly," the original poster (OP), writing under the handle cmillz87, shared that in addition to facing impending seasonal affective disorder (SAD), she's been "slowly succumbing to the very real invisible load of motherhood."
"I have effectively been battling this giant for almost 12 years, and it has finally caught up with me, now I feel like it’s killing me," cmillz87 explained. "If you are a mom and don’t immediately recognize the expression 'invisible load,' I can guarantee you are more familiar with it than you believe. You know all those things that you do, the things that go unnoticed—but if you stopped doing them would immediately be felt by the entire household? All those intricacies that keep everyone comfortable, aligned, balanced and organized. The things that everyone thinks happen magically and are necessary but after you put that last kid in bed (for the third time) leaves you screaming in a pillow or sobbing uncontrollably in the closet because you are exhausted and overwhelmed."
RELATED: Dad Breaks Down All the Ways Fathers Can Help Moms Breastfeed in Much-Needed Viral Post
The OP offered a laundry list of to-dos that contribute to a mom's invisible load:
- Making sure your family is social
- Planning and attending get-togethers
- Knowing your kids’ friend’s names along with the names of their parents
- Remembering to send thank you cards
- Managing the family calendar while avoiding conflicts
- Changing out the seasonal clothing and knowing when and where to donate or pass on to a friend
- Doling out punishments and restrictions
- Changing rules as they age out, figuring out what is appropriate for them to watch or listen to, what apps they can or can not have
She noted that parents of children with any special needs (like her) will prep kids for blood draws and extra doctor appointments, explaining why and how every step of the way.
RELATED: 8 Ways to Be a Better Spouse, According to a Relationship Expert
Moms are also:
- Keeping up with vaccines
- Lysoling all the doorknobs and light switch cover during flu season
- Planning dinner, snacks, and lunches making sure the kids aren’t overindulging in trash food
- Fostering healthy habits
- Knowing who is going to fight you at dinner because they hate carrots
- Asking themselves about their child's grooming schedule
- Coordinating with teachers, making sure no one is falling behind, staying up to date on class goings-on, pick up and drop off logistics, encouraging practices for music, sports, and other extracurriculars
- Overseeing homework
- Assisting with projects
- Picking up supplies for class parties
- Taking mental note of the "cool kid" and the bully at each child's school
- Noting peers who are positive influences
- Managing social media activity and screen time
- Navigating trends
- Worrying about and then explaining the latest and ongoing tragedies of the world
RELATED: This Mom's Photo of Eating While Breastfeeding Is Going Viral Because It's So Relatable
"This, ladies and gentlemen, is the invisible load of motherhood," cmillz87 wrote. "Most people would be tired just reading this list very abridged list. If you are a mom, this is just a day in the life, nothing surprising here. You (mama) also understand this doesn’t even scratch the surface of what you think about daily. Every mom carries it. Its weight can vary day to day but it never lets up. I didn’t even delve into the psychological and emotional needs of a family. Am I disciplining enough? Am I disciplining too little? How much time have I spent with each of my children individually? How do I help my babies cope with anxieties and anger individually? Which of the kids needs extra support right now, who is thriving, who needs an extra push?!"
The OP explained that the invisible load isn't just physical; it's mental, emotional, and exhausting. "Attempting to constantly control, define and interpret all the facets of your family life can affect everything from your friendships, your marriage, your sex life, and ultimately your overall mental well-being," cmillz87 noted, elaborating that she doesn't believe in gender roles, so she does laundry, fixes a leaky toilet, scrubs the toilets, takes the car in for service—all more visible things that moms do to keep their households running smoothly and keep their families safe and healthy.
RELATED: Photographer Captures 'Magic' as Moms Feed Babies in Different Ways: 'Nourishing Them with Love'
Given all of the invisible and visible things on a mom's plate, "BURNOUT IS AN UNDERSTATEMENT. This stuff is never-ending," the OP wrote.
"Some days feel like 15 years and some days I am overjoyed with the thought that I have four amazing human beings who never cease to amaze me," she shared.
The OP explained that she's a freelance designer and photographer who works from home, she has a "wonderful and supportive husband who works extra hard to provide for the family," and they have four children: daughters 3, 8, 10 and a son who is almost 12.
She explained, "This is our first year with a child in middle school—a big transition for him but I never expected the transition to hit me as hard as it has. On any given day I am a glorified Uber, short-order cook, referee, maid service, a teacher and psychologist. I’m called to drop off instruments at school when they are left behind and also instill in them a sense of responsibility for their actions. Not to mention tending to your friendships and your family relationships, and your marriage. By the time you get to thinking about yourself—it’s hard to imagine even attempting to do anything for yourself outside of just catching your breath. The juggle is real!"
Because of the invisible load, and her feelings about it, cmillz87 says her friends and family have been left wondering where she's been. Her husband has been scared watching her laugh-cry herself into a frenzy and her closest family has checked in to make sure she hasn't run away from home. "I’m hiding out because I’m feeling empty, literally hanging on by a thread but still pour from what feels like an empty pitcher into every member of your beautiful family," she wrote. "Even the dog and the cat need individual love and attention. Drained but pushing on I am working on finding ways to combat these feelings and thrive in my day-to-day rather than barely survive."
RELATED: This Mom Just Shared a Raw Photo Showing What Postpartum Depression Really Looks Like
The OP noted that she's not detailing her experience as an "end-all solution." Instead, she wanted to share, because she knows she's not alone.
"It is reassuring just to know that you are not the only one that isn’t in love with being mommy 24/7, who is struggling to make it through her day-to-day or that the people who look like they have everything together fall apart more often than we realize," cmillz87 wrote. "Again I’ll say, some days are better than others; some days I put a good face feeling like I’ve got it, other days I am one book bag on the floor from losing my shit. I am doing my best to improve my feeling overwhelmed by sharing more with my husband about things he can help me with as well as trying to make time alone more of a priority. Time to myself isn’t always possible but when I do have a few minutes, I use them to meditate, read or do yoga. I specifically choose these activities because I know even in short doses they have the biggest mental pay off for me."
She concluded that "the trenches of motherhood are real." "I imagine the struggle doesn’t get easier but just changes as your children get older," cmillz87 noted. "So for me, it’s all about staying vulnerable, introspective, and adjusting my approach to keep the load from crushing me."
The OP's post was met with compassion from other parents who've been there and shared tips and words of wisdom.
One Redditor named 780lyds wrote, "I used to think this stuff was all on me, until I developed severe PPD after our 3rd child a year ago. I stopped functioning, and my husband took over. He made sure we had a Christmas, ordered all the presents, did everything I do. Share the invisible load, and trim the stuff that doesn't matter." A dad, writing under the handle ANeighbor, said he agreed, writing, "What OP is describing should be the invisible load of parenthood, not motherhood. Rebalance with your partner to make it more workable. Is that not a fundamental part of partnership and parenting?"
TakeMyUpvotePlus1 suggested going back to basics, noting, "Reading what I did made me think that you are taking on way too much and need to delegate or just NOT do it."
AhavaZahara shared a "simple truth": "We train people how to treat us—stop training everyone that you'll take care of everything. How? Stop doing everything."
RELATED: Meghan Markle Is Being Mom-Shamed for the Way She Held Baby Archie
But one Redditor named JadieRose empathized with the OP, stating that it's not that easy to just stop doing all of the things. "You can definitely stop doing SOME of this stuff, but other things simply have to get done. Someone has to remember to make the doctors' appointments, plan meals, etc. And the family probably needs things like family pictures once a while, new clothes, gifts, etc. So SOMEONE has to do these things and the default is so often the woman."
JadieRose said she's made progress in her house by dividing "realms of responsibility" with her husband. "It's helped somewhat," she shared. "But the non-routine tasks so often fall to me, and it's exhausting."
She also theorized that she's picking up the slack with the invisible tasks, because her husband was raised to believe that's just what a wife and mom does. She explained, "When we had our first baby last year, my MIL helpfully sent me an email a few weeks after to let me know that her friends still hadn't gotten a thank you card for a gift they sent (that she knew we got because I'd mentioned it). I just forwarded her email to him and CCed her and said, '[Husband] - I think your mom meant to send this to you.'"
Clearly, antiquated gendered socialization has failed to prepare men to be aware of, anticipate, and step up to handle the household and parenting must-dos that the OP listed. But another piece of the puzzle is both parties' willingness to divide and conquer—and, in many cases, streamline—which is key to maintaining well-being. There's no doubt that given its complexity, the issue of a mother's invisible load requires a multifaceted solution. Here's hoping posts like the OP's, and the conversations that stem from them, will empower more couples to work together to share the invisible and visible tasks of family life.
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This article originally appeared on Parents.com
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Wednesday, November 13, 2019
Tuesday, November 12, 2019
The 5 Biggest Hair Color Trends of Winter 2020
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Friday, November 8, 2019
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Jennifer Aniston Says She's on the 16:8 Intermittent Fasting Diet—But What Is That?
Let’s face it, we all want the Jennifer Aniston glow. Does this woman ever not look like she’s just walked out of a wellness retreat? Clearly, she knows a thing or two about health and well-being, and she’s finally sharing some of her secrets.
In an interview with UK magazine Radio Times during the promo trail for her new Apple TV+ show The Morning Show, Aniston revealed that she’s a big fan of intermittent fasting, particularly a version called the 16:8 diet.
“I do intermittent fasting, so no food in the morning. I noticed a big difference in going without solid food for 16 hours,” she said, per CNBC.
RELATED: Is Celery Juice Healthy? Here's What a Nutritionist Thinks
Aniston’s preferred way of intermittent fasting limits her eating time window to eight hours per day, while fasting for the other 16 hours, Tanya B. Freirich, MS, RD, New York-based nutritionist and registered dietitian for Sweet Nova, tells Health. Other types of intermittent fasting diets include the 5:2 diet, which involves fasting for two nonconsecutive days each week and eating without restrictions on the other five days. There's also the OMAD—or one meal a day—diet.
Intermittent fasting has become increasingly popular, and it's easy to see why. For starters, there's no prescribed calorie limit, which means no crunching numbers and relying on calorie counting guides before eating. But what else is involved in the 16:8 eating plan and similar fasts, and are they actually safe? Here's what nutrition experts have to say.
Does the 16:8 intermittent fast diet actually work?
As far as the benefits of intermittent fasting go, one study found that it helped people lose a “modest” amount of weight and also lowered their blood pressure. “It’s suspected that the reason it helps people lose weight is that eating within an eight-hour window simply limits the total amount of calories consumed in a day,” New York-based nutritionist Lauren Harris-Pincus, RD, tells Health. “But ultimately, the only way to lose weight is to create a caloric deficit where you consume fewer calories than you expend.”
RELATED: What to Know About the Snake Diet, an Extreme Fasting Plan for Weight Loss
Is the 16:8 diet good for you?
Some advocates of the 16:8 diet claim it helps control blood sugar levels and boost brain function, but there’s little scientific evidence to back these up. And if you don’t stick to nutritious food during the eight-hour window, any positive effects are quickly negated. In other words, 16 hours of fasting doesn’t compensate for eight hours of stuffing your face with junk food.
For the best results, you should be careful about your choice of eating window. According to Freirich, it should start early in the day, preferably no later than about 10 a.m., and finish early in the evening. “This allows for the energy you consume during your eating window to serve your activities throughout the day, plus it’s in line with our natural circadian rhythms, presuming you wake up around 6 a.m. to 9 a.m.,” she explains. If you choose a much later eating window, say 4 p.m. to 12 a.m, you could actually see weight gain, she warns.
Wait... is celery allowed during fasting? Doesn’t it have some calories?
Aniston also told Radio Times that she likes to start her day with a celery juice around 9 a.m., which some fasting purists might not agree with. (Typically, intermittent fasting permits nothing but water, tea, or coffee for the entire 16-hour fasting period). “There are no super specific rules to intermittent fasting, however, having anything with calories like celery juice is technically not fasting,” confirms Harris-Pincus.
But hey, it’s not as if Aniston’s having soda for breakfast. And she’s not the only one to extol the virtues of celery juice—it seems like every social media influencer is celebrating the green stuff right now.
Any magical health benefits of celery juice are exaggerated “beyond the fact [that] it’s a vegetable,” says Harris-Pincus. Yet if it works for you, go for it. “I always tell clients that if they like celery juice, then have some,” she adds. “Make half of your food volume fruits and veggies, and you’re good to go.”
RELATED: What Is Alternate-Day Fasting, and Is It Even Safe? Here's What Nutritionists Have to Say
Is there anyone who shouldn’t do intermittent fasting?
The 16:8 diet isn’t suitable for everyone. Freirich doesn't advise it for people with diabetes or problems with low blood pressure or low blood sugar, as well as children, athletes, and pregnant women. “These groups of people need food more consistently throughout the day or have high energy needs that are difficult to meet with time constraints,” she explains.
Are there any side effects to be aware of?
Intermittent fasting shouldn’t come with any nasty side effects, but—like all restrictive eating plans—it’s important to not let it take over your life. “Sometimes people shy away from social events because they interfere with the timing of the fast,” Harris-Pincus says. “I never recommend letting an eating behavior determine your interaction with friends, family, or coworkers.”
It’s also important to pay attention to exercise in relation to fasting. Harris-Pincus warns against exercising while fasting or waiting several hours after exercising to eat your first meal. “You want to feed those muscles and replenish carbohydrate stores after an intense workout,” she says.
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Tuesday, October 22, 2019
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Your Walking Speed Can Tell You How Fast You're Aging
If your stride has slowed down in your forties, you may be aging faster than you realize. That's the result of a new study, which found that your walking speed at age 45 can be an indicator of your physical and neurological aging.
While previous research has already found a link between an older person's gait and their health, the new study, published this week in JAMA Network Open, specifically looked at hundreds of 45-year-olds to get a much deeper sense of what walking speed reveals about aging.
“How fast people are walking in midlife tells us a lot about how much their bodies and brains have aged over time," lead author Line Jee Hartmann Rasmussen, a postdoctoral fellow who researches aging at Duke University, tells Health. Gait speed seems to be not only an indicator of aging, but also an indicator of lifelong brain health, adds Rasmussen.
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In the study, researchers examined more than 40 years of data collected from over 1,000 New Zealanders born between 1972 and 1973.
Starting at the age of three, each study participant was assessed by a pediatric neurologist, who measured everything from intelligence and language/motor skills to emotional and behavioral regulation. After that, each had their health regularly assessed and examined and underwent interviews every few years.
At the age of 45, researchers measure the gait speed of 904 participants using a simple test. The researchers also looked at how quickly they were aging, based on 19 health markers including body mass index, blood pressure, and cholesterol level. Additionally, they conducted the Wechsler Adult Intelligence Scale-IV test, did a brain MRI, and rated facial aging.
After analyzing the data, they compared those participants with the slowest average gait—around 3.9 feet per second—to people with the highest, averaging at about 5.7 feet per second. The results led researchers to three important conclusions.
First, slow gait was associated with “poor physical function at midlife,” according to the study. Despite the fact that most of the midlife subjects walked faster than older adults who were part of the earlier study, researchers made the same associations between walking speed and physical performance that were previously found.
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Second, researchers determined that slow walking was associated with accelerated aging—which was not only represented through rapid deterioration of organ systems but by facial aging and structural brain changes as well. Basically, those who walked slower physically aged faster than their speedier peers, and it showed.
Third, the research team made a connection between slow gait and worsened neurocognitive functioning. Those who walked faster, had a higher IQ, and a reduced risk of dementia.
The link between intelligence and gait proved even stronger: Participants whose neurocognitive functioning was lower at the age of three subsequently had slower gait in their forties. Researchers were able to determine how fast a person would walk at 45 by their intelligence at the age of three. “Gait speed at midlife may be a summary index of lifelong aging with possible origins in childhood central nervous system deficits,” Rasmussen pointed out in the study.
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So how should people be using this new information?
“Walking seems like such a simple thing, but walking actually requires the function and interplay of many different organ systems at the same time, including your bones, heart, lungs, muscles, vision, nervous systems, and so on,” says Rasmussen. Reduced walking speed can be a sign of advanced aging and deteriorating organ function.
“Keeping healthy and exercising your lungs, brain, heart etc., may improve your physical and cognitive health and thus your gait speed,” she says.
While measuring gait is a common practice with older adults, researchers suggest that incorporating such tests earlier in life may be beneficial. “Because gait speed shows meaningful aging-related variation already in midlife, it may prove to be a useful measure in aging trials aimed at preventing the onset of age-related disease,” Rasmussen pointed out in the study.
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She also points to the study’s supplementary invited commentary, provided by Stephanie Studenski, MD, a geriatrician at the University of Pittsburgh School of Medicine. “Gait speed is a simple, inexpensive indicator of well-being across adulthood. Let’s pay attention and use it,” suggests Dr. Studenski in his commentary.
Carolyn Fredericks, MD, Yale Medicine neurologist and expert in Alzheimer’s disease and research (who was not involved in the study), also endorses the significance of the findings.
“We knew that these kinds of relationships existed in older people, but to show that they are already present—and very strong—in individuals in their 40s is surprising, and very exciting,” Dr. Fredericks tells Health.
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She adds that while the study doesn’t say for certain that improving physical fitness can reverse these changes, “it certainly adds to the overall picture in the literature suggesting that the time to start getting on a healthier track—in terms of our cardiovascular fitness, our diet, our blood pressure—is not when we are older and worried about our memory, but right now.”
How to measure your own gait
You don’t need an expert to calculate how many feet per second you can walk. There's a simple equation to figure it out:
Choose how many feet you are going to walk. This study opted for six meters, equivalent to about 20 feet. Get a measuring tape and mark the distance with tape or a piece of chalk.
Using a stopwatch, determine how many seconds it takes you to walk the distance without exerting yourself. Make sure to walk with your regular pace.
Divide the total distance walked by the amount of time (in seconds) on your stopwatch. For example, if it took you five seconds to walk 20 feet your equation would be: 20 feet divided by 5 seconds equals 4 feet per second. To get a totally accurate read, you might want to try repeating the process a few times.
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Health and Shape Are Hosting a Women's Half-Marathon! Here’s How to Register
Health is proud to announce that we've joined our sister publication, Shape, as a sponsor of their annual women's half-marathon: the Shape + Health Half-Marathon. Next year's race will be held on Sunday, April 19 in New York City's Central Park, and registration opens today!
In addition to our new partnership as co-sponsors, the event will feature a new 5.8 mile race. This race is a great option for runners who are looking for something shorter than the traditional 13.1 mile half-marathon. Both courses promise beautiful views of Central Park and a team of supporters cheering you on.
Next year marks the 17th anniversary of the annual race, which attracts thousands of marathoners who cross the finish line and prove that #WomenRunTheWorld. Past years have even included appearances from runners like three-time Olympian Deena Kastor, who set new course records in 2014. NBC and MSNBC anchors Natalie Morales, Hoda Kotb, and Mika Brzezinski also hosted and participated in the race.
When it comes down to it, the Shape + Health Half-Marathon is really about bringing women of all ages and backgrounds together for a day of fun, fitness, and camaraderie. Whether you're coming from across the country or from around the corner, join us in Central Park for an unforgettable event.
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