Can't sleep? Try noshing on one of these tasty snacks and sleep better tonight!
1. Non-fat popcorn: The carbohydrates in nonfat popcorn help bring the amino acid tryptophan into your brain , where it's used to make a sleep-inducing neurotransmitter called serotonin. Since eating a heavy meal within two hours of bedtime can keep you awake, low-calorie popcorn (just 93 calories in three cups popped) is a great late-night snack . Choose plain, fat-free popcorn and jazz it up with some curry powder.
2. Halibut: Halibut is packed with two building blocks for better sleep: tryptophan and vitamin B6, which has a mild flavor and meaty texture that appeals to finicky seafood eaters. Other foods high in tryptophan include poultry, beef, soybeans, milk , cheese, yogurt, nuts and eggs. ("Milk" can mean a lot of different things these days. Check out this guide to find the best milk for you.)
RELATED: The Best Free Ipad Apps to Help You Sleep!
3. Garbanzo beans (chickpeas): High-fiber garbanzo
Blog Posts by SHAPE magazine
Can't sleep? Try noshing on one of these tasty snacks and sleep better tonight!Read More »from The Best Foods To Help You Sleep!
Suffering from PMS ? Don't let that stop you from moving! The right exercises can actually help alleviate period pain. Try these three moves the next time you get hit with cramps.Read More »from 3 Moves that Help to Ease Symptoms of PMS
1. The Cat/Cow:
How it helps: "The undulation of the spine gently stretches out and loosens the lower back (which tends to get tight and ache during PMS), and the abs gently contract and stretch so that the abdomen feels less tense," says Lara Hudson, star of the 10 Minute Solution: Pilates for Beginners DVD.
How to do it: On all fours, exhale and gently curl your spine so that your tailbone and the crown of your head point down to the floor and your stomach pulls up into your back. Then, inhale and arch your spine in the other direction, arching your back and bringing the crown of your head and your tailbone up to the ceiling. Repeat this movement eight times.
How it helps: This move is great for PMS because it stretches the low back and hips with a gentle twisting motion - both areas that
Dr. Alicia Stanton, an integrative medicine physician and author of Hormone Harmony and The Complete Idiot's Guide to Hormone Weight Loss, says the oil in flaxseeds is the richest plant source of healthy omega-3 fats, which are necessary for the function of every cell. These healthy fats help reduce inflammation, balance hormones, protect against mood swings and depression, and prevent heart disease, diabetes, and inflammatory diseases like arthritis. The superfood is also high in fiber and can help relieve constipation.Read More »from 5 Tasty Ways to Eat Flaxseeds
Stanton suggests eating 1 to 2 tablespoons of flaxseeds or flaxseed oil daily to reap maximum health benefits. Try adding toasted flaxseeds to salads, soups, and sandwiches for a pleasant crunch. Stanton adds that while flaxseed oil has the highest concentration of the plant's omega-3 fats, it has a low smoke point so it's not recommended for cooking but is good for smoothies, salad dressings, and other foods. Here are a few ways to eat flaxseeds that we're especially
Every once in a while we all get the blues, but certain foods can fight a case of melancholy. Here are three of the most potent, why they work, and how to gobble them up.
One cup supplies over 30 percent of your daily folate needs. A shortfall of this key nutrient has been known to trigger depression, mental fatigue and insomnia. In addition, several common medications can deplete your body's supply of folate, including cholesterol-lowering drugs, anti-inflammatory drugs, diabetes medications and birth control pills.
Fortunately fresh beets are in-season year round - just be sure to eat them fresh because the folate can plummet by up to 40 percent when cooked. Grate them for a delicious and colorful addition to garden salads; marinate freshly sliced beets in fresh lemon juice, extra virgin olive oil, balsamic vinegar and herbs; or add fresh beats to a smoothie or juice concoction along with fruit - it will add a gorgeous hue and a bit of sweetness withoutRead More »from 3 Foods that Fight Depression
- SHAPE magazine | Healthy Living – Tue, Nov 1, 2011 4:48 PM EDT
Less time in the gym doesn't mean you have to sacrifice fitness if you know this secret: Interval training . Research shows that interval training-workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods-increases fitness and burns more calories over a short period of time than steady-state cardio (you know: just doing the same thing for your whole workout time).Read More »from Interval Training: Short Workouts That Really Pay Off
So how do you get the most out of interval training, and how long should each push and recovery be? One of the many great things about intervals is that there's no single hard-and-fast rule. Different lengths of work and recovery bring different benefits-and they're all good.
Start with these three interval training plans. Just know this: Interval training is tough, so if you're just starting to work out, spend a few weeks to a month building your stamina with cardio workouts before adding interval training to your routine. Add these interval training plans to your gym
By Faye Masterson
Bad skin? Always tired? Try one of these juice recipes today to get rid of your pesky skin woes. Plus, it's an easy way to increase your intake of fruits and vegetables!
1. The best juice for healthy skin: "Fruit and vegetable juices, prepared in the right combination, can help you to remove crud from your blood and tissues and restore alkalinity and balance to your system," says Noelle Swatland of GreenLemonade.com. "You see the benefits of this crud removal in younger looking skin and greater energy."
Swatland's favorite skin booster? Cucumber. "Consisting of over 90-percent water, cucumbers are a naturally cooling and hydrating food," she says. Plus, they're rich in minerals such as potassium, magnesium, and silica, which is believed to improve complexion and youthful radiance of your skin .
For a touch of sweetness, add a small piece of apple.
2. The best juice to fight aging: When stress , free-radicals, and lack ofRead More »from The Best Juice for Your Health Woes
By Cynthia Sass, MPH, RD.
Carbs, fat, protein, and sugar always seem to be triggering some sort of debate, but good old water? It doesn't seem like it should be controversial at all, but it's been the source of some scuttlebutt recently after a health expert claimed that the need for eight glasses per day is "nonsense." So what's the deal? Here are five hard facts about agua.
TRUTH: Fluid needs aren't the same as water needs
According to the Institute of Medicine, women 19 and over need 2.7 liters of total fluid per day (about 11 8-oz cups) and men need 3.7 (about 15 8-oz cups). But that's total fluid, not just water, and foods can provide a significant chunk. For example an 8 ounce container of plain, nonfat yogurt supplies 7 oz of fluid, a cup of watermelon 5 oz and even a medium banana, which you don't think of as being "watery" provides 3 oz. Now that said, if you racked up 20 percent of your fluid needs from food that still leaves nearly nine cups of fluid to go forRead More »from 5 Truths About Drinking Water
Strawberries may not be in season right now, but there's good reason to eat this berry year round, especially if you drink alcohol or are prone to stomach ulcers. A new study has found strawberries to have a protecting effect on stomachs damaged by alcohol.
The new study was published in the journal PLoS ONE and used rats to see how strawberry extract affected stomach health . Researchers found that the rats who had strawberries for 10 days before being given alcohol had fewer stomach ulcerations than those rats who didn't ingest any strawberry extract.
Researchers believe the positive effects of strawberries are linked to their high amounts of antioxidants and phenolic compounds (which have anti-inflammatory and anti-clotting properties), and that the berries activate important enzymes of the body, according to ScienceDaily. Researchers guess that the positive effects would be seen in humans, too, though more research is needed.
It's important to note that eatingRead More »from Eat Strawberries, Protect Your Stomach?
By Cynthia Sass, MPH, RD.
The other day as I walked through Whole Foods, I felt like I was in an aquarium. Everywhere I looked I saw seaweed! Seaweed snacks are the new coconut water, and varieties like wakame are popular in prepared dishes such as chilled seaweed salad.
It seems that sea veggies are a hot new superfood, with reported benefits ranging from heart protection to weight loss. Currently researchers are studying potentially protective compounds in eight species of seaweed from Ireland and Canada that may help reduce blood clots and hardening of the arteries , two major risk factors for heart disease. Another recent report published in the Journal of Agricultural and Food Chemistry reviewed almost 100 previous studies and concluded that some seaweed proteins work just like blood pressure meds. And in animal research a component in brown seaweed was shown to help rats burn more body fat.
RELATED: The 12 Best Power Foods for WomenRead More »from Is Seaweed the Next Big Superfood?
By SHAPE diet doctor Mike Roussell, PhD
Aloe vera juice is quickly becoming popular in the health-conscious world. We've heard a lot about the benefits of drinking it, but wanted to get more information, so we went to the SHAPE diet doctor, Mike Roussell, to get his take on it. Here's what he had to say:
If you do a Google search for 'aloe vera juice' you'll quickly conclude that drinking aloe vera juice is the ultimate healthy habit, as it seemingly aids in weight loss, digestion, immune function, and even 'easing general discomfort'. But when you look beyond the first 40+ search results (all of the sites that list the amazing benefits of aloe vera juice just before they sell you an ongoing monthly supply), it's a different, more accurate story .
What is interesting about aloe vera juice is that despite the huge marketing push to educate people on its benefits, there is very little scientific data to support its use in humans. What's more, some of the toxicity research done inRead More »from What Are the Benefits of Aloe Vera Juice?