By: Julia Savacool
You've worked hard to get in shape, but suddenly you're feeling more achy than athletic. Prepare for a speedy recovery with these drug-free DIY treatments.
Common Problems for Runners
Lance Armstrong might not let a shattered collarbone keep him from his Tour de France training, but most of us are slower to bounce back when injury strikes. The trick is knowing the right way to rehab. "Too often, a minor injury becomes a major bump in women's fitness routines," says Vonda Wright, MD, a sports medicine surgeon at the University of Pittsburgh and a FITNESS advisory board member. What's the best way to get back in the game? (Hint: It isn't always about speed-dialing your doc.) We asked the experts for tips on how to tackle the most common exercise aches and pains yourself.
Common Problem #1: Heel and Sole Tightness
The sole of your foot and heel are tight and tender.
Here's why: With overuse, the connective tissue that runs the length of your sole can
Blog Posts by FITNESS Magazine
By: Julia SavacoolRead More »from 3 Stretches to Fix Common Runner Problems
By: Nancy GottesmanRead More »from 5 Diet Must-Haves to Beat Skin Cancer
Some of the best protection against melanoma may come straight from Mother Nature. Discover how the right foods can help keep you healthy.
As you strive for the five or more daily servings of fruits and vegetables the American Cancer Society recommends, make sure there is plenty of dark green and orange in your mix. As part of your minimum 35 weekly portions, eat three servings of cruciferous vegetables, such as broccoli, cauliflower, and kale; another four to six of dark green leafy vegetables, like spinach, beet leaves, and collard greens; and seven of citrus fruits -- all of which were found by the Italian study to be skin cancer protective when consumed in large amounts. "These foods contain powerful antioxidants, including polyphenols, carotenoids, and other bioactive substances, that may decrease the risk for melanoma," comments study author Cristina Fortes, PhD, researcher in the clinical epidemiology unit at the Istituto Dermopatico
By: Bethany GumperRead More »from 4 Easy Ways to Become a Morning Person
I've always wanted to be one of those women who jump out of bed and into a pair of running shoes at 7 a.m. What an amazing feeling: to stroll into work after a three-mile jog, a Spinning class, or a series of sun salutations. But I wouldn't know.
To fix this issue, I met with sleep guru Colette Haward, MD, a psychiatrist in New York City. "There's a genetic component to your circadian clock. But for many people, behavioral changes make a big difference," Dr. Haward says. Read below to see how I finally became a morning person and you can, too.
Related: 8 Ways to Save Time at Home
Size Up Your Zzz's
The first question Dr. Haward asks me is how much I sleep. "A lot! I turn in by midnight and get up around eight. Why is it so difficult to get out of bed every morning?" I complain. She tells me to track when I get into bed, fall asleep, and get up and if I wake during the night for two weeks. "This is the best way to objectively assess whether you have a sleep
By: Liz PlosserRead More »from 6 Ways to Drink and Still Shrink
Glug, glug, glug. That's the sound of pounds being poured on. Studies show that we're chugging 411 liquid calories daily, almost 130 more than we consumed in 1990, and all those sips are adding up.
"We don't compensate for what we drink by cutting back on food," says Barry Popkin, PhD, a professor of nutrition at the University of North Carolina at Chapel Hill. "We still eat the same amount." So slurp a whipped coffee drink at breakfast, a few cans of soda in the afternoon, and a couple of cocktails with dinner and you've just doubled your calorie intake -- and your chances of weight gain -- without realizing it. "Drinks don't require as much effort to consume, so it's easy to overdo them," says Bonnie Taub-Dix, RD, a spokesperson for the American Dietetic Association.
You can still enjoy your faves and not gain an ounce: Just follow our sip-smarter guide.
Hit the Bottle
A water bottle, that is. The old eight-cups-a-day rule no longer has merit, researchers say,
By: Lambeth HochwalkRead More »from 5 Things Your Doctor Looks for in a Doctor
Finding a doctor you like is exactly like finding a needle in a haystack. Cut down on your research time and get the healthcare you deserve by discovering what real doctors demand from their own MDs.
Related: What Your Doctor Is Really Thinking
1. Knowledge About the Latest Research
"It doesn't matter to me if she went to Harvard Medical School," says Alice Chuang, MD. "What matters is what she knows now: Docs practicing at universities or academic hospitals are usually very up-to-date on new studies."
Related: QUIZ: Find the Right Doctor for Your Pain Problems
2. Proper Certification - and a Clean Record
"I want to know that my doctor has a reasonably good reputation. She should be licensed by the state she's in and board-certified, information that's available online," notes Christina Catlett, MD, an ER physician in Baltimore. "You can also check your doctor's malpractice history by contacting your state's medical board."
Related: Skincare SOS: When It's Time
By: Anna Roufos
Startling reports about germs seem to spread faster than the little buggers themselves these days. Your desk is dirtier than a toilet bowl! Your bathroom is cleaner than your desk! But are the millions of germs we're exposed to daily dangerous -- or just disgusting?
So what do you need to worry about? We investigated the following germy claims to find out what you really need to do to stay clean and healthy.
Icky Spot #1: Unclean Office Objects
Claim: Your office desk is dirtier than a toiler bowl.True. The average desktop has 400 times more bacteria than a toilet bowl, simply because people usually don't clean their desks on a regular basis, says Chuck Gerba, PhD, a professor of environmental microbiology at the University of Arizona in Tucson. Most of these germs are harmless, but in a recent study Gerba and his colleagues found the parainfluenza virus, which causes colds and flu, on about one-third of office surfaces. The germiest object: the phone. Read More »from 4 Germ Hot-Spots in Your Home
By: Sara WellsRead More »from How to Fix the 7 Most Common Bad Eating Habits
Break your bad eating habits one chew at a time. Below, simple solutions for the most common eating offenders.
Related: 8 Diet Rules Meant to Be Broken
Tip #1: Make a Plan and Stick to It
Consuming the same simple, locally grown or organic foods week to week will help prevent you from resorting to last-minute fast-food (and unhealthy) meals. Avoid using treats, such as ice cream or other sweets, as a reward for a hard day.
Related: The 2011 FITNESS Healthy Food Awards
Tip #2: Don't Munch on the Run
Our brains feel gypped if we aren't mindful of the food we're eating. Make a point to eat breakfast and dinner at a table as often as possible. Otherwise, you may end up conditioning yourself to eat anytime, anyplace -- like when you're lying on the couch watching TV.
Related: 15 Ways to Eat Healthy
Tip #3: Avoid Noshing in the Car
You can quickly become trained to eat whenever you're behind the wheel. Plus, it's harder to keep track of what you're eating if you're driving
By: Myatt MurphyRead More »from 5 Workout Secrets from Celebrity Trainers
Wanna know how celebs like Reese Witherspoon and Eva Mendes earn their PG (Perfect Glutes) rating? Time and money help, but the real payoff comes from working out with trainers who know all the body-shaping tricks. Here, top pros help you sculpt an A-list body.
Related: Best Celeb Bodies After a Breakup
Take a Breath
Celebrity Trainer: Mark Blanchard, creator of The Sedona Experience DVD and trainer to Jennifer Lopez and Jennifer Aniston
Even if you're not in yoga class, being mindful of your breath can pay off. Inhaling and exhaling evenly and completely makes any workout more effective by bringing extra oxygen to your muscles. Aim for about 12 inhalations and exhalations per minute.
Related: Jennifer Aniston's Yoga Routine
Go for the Glutes
Celebrity Trainer: David Kirsch, author of The Ultimate New York Body Plan (McGraw-Hill, 2005) and trainer to Heidi Klum and Naomi Campbell
To sculpt your own box-office butt, try this move that's touted as the ultimate
By: The editors of FITNESS MagazineRead More »from 3 Tips to Quit Smoking Without Gaining Weight
Fear of putting on pounds shouldn't stop you from trying to kick the habit: Two recent studies show that female quitters aren't any more likely to gain weight than the general population and that repeated nicotine use may actually increase your appetite. Robin Mermelstein, PhD, a smoking-cessation researcher at the University of Illinois at Chicago, offers these tips:
Related: How to Eat for a Healthy Heart
Tip #1: Use a Nicotine-Replacement Patch
Studies show that women who use patches or gum are less likely to gain weight. "Both of these will help reduce feelings of hunger as well as cravings for cigarettes," says Mermelstein.
Related: The Heart Disease Prevention Guide for Your 20s, 30s, and 40s
Tip #2: Compensate for the Drop in Metabolism
"Nicotine causes the body to burn about 200 more calories a day," says Mermelstein. Fight the dip by leaving a bite or two of food on your plate at each meal and adding a brisk 15-minute walk to your day.
- FITNESS Magazine | Healthy Living – Mon, Jul 11, 2011 5:53 PM EDT
By: The editors of FITNESS magazine
Looking for something sweet without the lingering feeling of guilt once you lick your fingers clean? We scoped out the healthiest sweet snacks from the grocery store, tasted and approved by editors and nutritionists.
Related: FITNESS Healthy Food Awards: Healthiest Foods from the Store
Funley's Original Stix in the Mud
Get your sugar fix without going overboard. The luscious chocolate cookie clusters are individually wrapped for easy portion control.
Calories per 3 clusters: 170
Related: 4 Reasons to Eat Chocolate on a Diet
Glenny's Creamy Vanilla Brown Rice Marshmallow Treats
They taste as good as the classic version -- but with more fiber and fewer calories.
Calories per snack cake: 100
Related: Smoothie Recipes Perfect for Summer
Dove Roasted Almonds Covered in Silky Smooth Dark Chocolate
You'll go nuts (like we did) for this sweet and salty treat.
Calories per 13 pieces: 210
Related:Read More »from The FITNESS 2011 Healthy Food Awards: 5 Best Sweet Snacks