By Sharlene K. Johnson
Always hungry? Research shows that filling up on foods with fiber can boost your health, keep you from overeating, and help you lose weight. The average American woman consumes about 10 to 15 grams of fiber a day -- about half of what's needed to meet the basic recommendation of 25 grams. And experts say that more is even better -- about 30 to 40 grams a day, according to David L. Katz, MD, MPH, an associate professor adjunct of public health and director of the Prevention Research Center at Yale University School of Medicine.
But not all grains were created equal! Before you put that healthy-looking loaf of bread in your shopping cart, be sure you know what you're getting, advises FITNESS advisory board member Kathy McManus, RD, director of nutrition at Brigham and Women's Hospital in Boston. Read the label carefully -- and check the fiber content. In bread, for instance, look for at least 3 grams of fiber per serving (one brand we like: Nature's Own 12 Grain).
Blog Posts by FITNESS Magazine
- FITNESS Magazine | Healthy Living – Fri, Oct 7, 2011 6:18 PM EDT
By Sharlene K. JohnsonRead More »from The Whole (Grain) Truth: How to Pick the Best Fiber
- FITNESS Magazine | Healthy Living – Fri, Oct 7, 2011 6:00 PM EDT
By Lindsey Emery
Yes, you can get slim without the gym. Here, the top tips and tools you need to tighten and tone right at home when you're on a tight budget.
Related: I Did It: "I Dropped 30 Pounds with My At-Home Gym!"
Basic Workout Tools for Less Than $100
1. In a Jamb
Loop your resistance band or tubing through the Xergym Door Attachment to anchor your rows and other reps. ($4, spri.com)
2. Feather Weights
The GoFit Flat Band Kit includes three bands of varying resistance -- light (equivalent to a 5-pound dumbbell), medium (10-pound), and heavy (15-pound) -- as well as a clip to attach, lengthen, or shorten them, so you can sculpt at every level. ($20, store.gofit.net)
TIP: "This is a good move to start with if you're new to bands," trainer Michelle Lovitt says: Stand with feet hip-width apart on the center of the band, holding the band's ends in each hand, arms by sides. Bend elbows by sides, curling hands up to shoulders, palms facing you; then turn palmsRead More »from The Best Fitness Tools for Your Home Gym Under $100
By Sarah D'Angelo
Attention, walkers: Those annoying aches that arise as you pile on the miles "are your body's red flags that something needs adjusting," says Katy Bowman, director of the Restorative Exercise Institute in Ventura, California. She offers these easy tweaks for instant relief.
Related: Heal Better: More Smart Workout Pain Solutions
1. The Ache: Lower back pain
The Cause: Tight thigh and hip muscles can cause the lower back to rotate as you stride -- "as in mambo dancing," Bowman says -- so that it, not your legs, bears the impact.
The Fix: Walk a bit with hands on hips as a cue not to twist.
Related: The 8-Minute Better Back Workout
2. The Ache: Swollen fingers
The Cause: Swinging your arms repetitively pushes blood into your hands, causing them to swell.
The Fix: As you walk, periodically make a fist and release several times, stretching your fingers out.
Related: 3 Moves to Getting Amazing Arms for Good
3. The Ache: Tingly Feet
The Cause: Too snug sneakers andRead More »from Walk This Way: 4 Ways to Prevent Aches and Pains
Fancy home gym equipment, organic food and a wardrobe of the latest fitness apparel can be pricey, but consumer savings expert Andrea Woroch says that doesn't have to be the case.Read More »from 10 Ways to Save Money and Stay Healthy and Fit
"As a young girl, I tagged along with my mom on shopping trips and learned that you don't have to spend a lot to look good," she explains. Woroch herself ranks health as one of her top priorities (besides helping others save money), and loves bike riding, hiking, running, swimming and skiing-"anything and everything that gets me moving." So we asked Woroch to share her insider intel about how we all can keep our wallets happy while staying fit and looking and feeling great.
1. Subscribe. Group coupon emails offer deals for more than clothes shopping and restaurant meals! "Sites like LivingSocial and Dealery often offer discounts for health clubs, fitness studios and outdoor activities at up to 70 percent off," Woroch says. Another plus? There's no long-term commitment, so if you like, you can just continue
By Ayren Jackson-CannadyRead More »from The Truth About Your Body After Baby
With celebrity moms showing off shockingly svelte bodies just weeks after giving birth, it's no wonder new mothers are so confused about what to really expect after delivery. Here, we separate fact from fiction.
Related: The Best Foods to Eat After Baby
You'll Instantly Lose 10 Pounds
True. Take one seven- to eight-pound baby, plus about two pounds of blood and amniotic fluid, and you're pretty much assured a 10-pound weight loss in the hospital after you deliver. "In the first week you will probably lose another three to five pounds of water weight. However, it will take time until you return to your pre-pregnancy weight," says Lisa Druxman, a San Diego-based fitness trainer and author of Lean Mommy. "It took nine months for you to put the weight on, so you should give yourself at least that to take it off."
Related: Get Your Best Body Ever with Our Weekly Plans
Your Hair Will Start to Shed
True. Up to 50 percent of women experience an increased shedding
From the editors of FITNESS Magazine
While period cramps may send you cowering back under the covers, it's exercise, not bed rest, that will revive you the most. And yoga is particularly effective in easing your pain. "Yoga incorporates deep breathing, which helps relieve the effects of oxygen deprivation to the tissues, one of the main causes of cramps," says Suzanne Trupin, MD, a gynecologist at the Women's Health Practice in Champaign, Illinois. Here, how to find relief in just five minutes with these simple moves from Cyndi Lee, director of OM yoga in New York City.
Related: The Complete Beginner's Guide to Yoga
- Stand with feet together and arms at sides.
- Sink feet into the floor, inhale, and reach arms toward ceiling.
- Exhale, bringing arms out to sides as you hinge forward from hips to touch the floor. If you can't reach the floor, bend your knees.
- Hold for 1 minute.
Minutes: Read More »from 5 Easy Exercises to Ease Your Cramps
By Tricia O'Brien
Cure your cramps, ease fatigue, and snap out of your crankiness with these munchies that' will fix your most common mood and body woes.
Related: What to Eat to Cure Anything
Try: Low-fat popcorn, honey, graham crackers, whole wheat pretzels
Low-fat carbohydrates can increase production of serotonin in the brain, which helps relax you, says Judith Wurtman, PhD, director of the program in women's health at MIT.
How much? Diane Grabowski-Nepa, RD, a dietitian in Camarillo, California suggests having whole-grain toast or oatmeal topped with one teaspoon of honey. Or try snacking on a cup of air-popped popcorn or five small graham crackers when you're feeling anxious.
Avoid: Caffeine, which is a stimulant and can make you more nervous.Related: Fast 2-Second Stress Cures
Prostaglandin production is also a large factor in monthly cramps. "As the prostaglandins are released into the tissue, the uterus reacts byRead More »from 8 Food Cures for Common Ailments
- FITNESS Magazine | Healthy Living – Mon, Oct 3, 2011 6:57 PM EDT
By Jennifer Matarazzo
Get stronger and more self-assured by learning these basic self-defense moves, courtesy of Joanne Harris, creator of the Urban KnockOut DVD ($14.98; urbanknockout.com). Engage your muscles at the end of every strike, and keep your knees and elbows soft. Do each move 10 times; switch sides and continue alternating to reach five minutes.
Related: More Fast Workouts to Sculpt and Shape
Horizontal Elbow Strike
Targets: quads, hips, upper back, shoulders
- Standing with feet shoulder-width apart, hold left fist with right hand at chest level, left elbow pointed toward left side.
- Lunge left foot out while striking out your left elbow 3 to 5 inches, keeping left arm parallel to floor.
Uppercut Elbow Strike
Targets: quads, core, upper back, shoulders
- Hold left fist with right hand at chest level, left elbow pointed up on the diagonal with feet at shoulder-width.
- Lift left heel and shift weight to
By Melissa Roth
Although exercise can help ease your aches it pains, it can sometimes also be the cause of it. Here, some of the most common triggers to getting a workout headache and how to fix it.
Related: Heal Better: Smart Workout Pain Solutions
The Trigger: Improper Breathing
Holding your breath is smart only when plunging under water. Do it during intense activity, like strength training or a sudden spurt of running, and you're likely to give yourself a head splitter. A piece of the puzzle: Straining your core can temporarily and rapidly push your blood pressure up and cause headaches, explains Douglas McKeag, MD, director of the IU Center for Sports Medicine at the Indiana University School of Medicine in Indianapolis.
Let it out. "No matter what exercise you're doing, if you must grunt to get through it, you need to focus on your breathing or take the intensity down," says Michael Esco, PhD, assistant professor of exercise science at Auburn University at Montgomery,Read More »from Is Exercise Giving You a Headache?
By Chee Gates, Additional reporting by Cary Zahaby
Your age can predict your risk of breast cancer and the severity of the disease, research shows. But every woman has the power to outwit her biological clock. Here, we tell you how.
Related: The Easiest Way to Lower Your Breast Cancer Risk
What to Do in Your 20s
- Break a sweat
"Regular physical activity reverses the effects of high insulin and estrogen levels -- both of which have been linked to an increase in breast cancer risk," says Douglas Yee, MD, director of the Masonic Cancer Center at the University of Minnesota. In the Nurses' Health Study II of nearly 65,000 women, those who reported an average of 3.25 hours per week of running or 13 hours per week of walking when they were younger had a 23 percent lower risk of developing premenopausal breast cancer than those who exercised less. Activity from ages 12 to 22 seemed to provide the strongest protection against cancer, the researchers say.
Related: The OtherRead More »from How to Fight Breast Cancer at Any Age