by Candice Kumai for SHAPE.com
Whip up one of these bikini-friendly blends when you're in need of a post-workout snack, belly-flattening breakfast, or grab-and-go lunch.
Clean green smoothie1. Clean Green: After a weekend (or a couple weeks) of indulging, break out the blender to clean up your cravings and reboot your digestive system. Watch out, because this baby gets you moving-fast.
1 frozen banana
2 cups kale
1 tablespoon spirulina
2 tablespoons chia seeds
1 1/2 cups unsweetened almond milk
1 cup ice
Combine all ingredients in a blender and blend until smooth.
Nutrition score per serving: 177 calories, 7g fat (0g saturated), 26g carbs, 8g protein, 7g fiber, 327mg calcium, 205mg sodium, 7g sugars
RELATED: 5 Satisfying Summer Salads
Avocado chocolate smoothie2. Chocolate Avocado Goddess: Avocado and chocolate make an incredibly indulgent combo. Here, their flavors blend with banana and other natural ingredients to create a uniquely delicious, creamy treat.
Blog Posts by SHAPE magazine
by Candice Kumai for SHAPE.comRead More »from 5 Slimming Summer Smoothies
- SHAPE magazine | Healthy Living – Tue, Jul 23, 2013 10:50 AM EDT
by Jessica Smith for SHAPE.comRead More »from 5 Little White Lies that Sabotage Your Weight-Loss Results
Are you guilty of these little white lies?Are you guilty of stretching the truth to your trainer--or yourself? We've probably all stretched the truth once or twice in our lives (no? just us?), but if you find yourself repeatedly telling your trainer one of these little white lies, you're sabotaging your weight, your health, and your fitness progress.
1. "I don't eat that much!"
This is probably one of the most common 'lies' personal trainers hear from their clients, and it's the one most likely to prevent any major changes from happening in your body.
"Many clients don't realize that total caloric intake has an impact on results," says Pete McCall, an exercise physiologist for the American Council on Exercise (ACE). Forgetting that you had just a 'small slice' of birthday cake at the office, or mindlessly munching that sleeve of cookies in front of the TV last night easily cancels out any calories burned at the gym (and then some).
RELATED: The Once-a-Week Abs Workout
Maybe you really don't
by Jené Luciani for SHAPE.comRead More »from 7 Tips for Your Best Orgasm Ever
Never have boring sex again!It may seem obvious-have sex, and then feel great, right? But that's not always the case. "Not that this is a big revelation or anything but, unlike guys, we need to be in the mood to have sex!" says Dr. Alyssa Dweck, co-author of V is for Vagina. "If we're stressed, pissed off, feeling unattractive, thinking about the laundry, the kids, work, money woes, or anything else life brings our way, chances are, no matter how hard our partner tries, we're going to be as likely to have an orgasm as Lady Gaga joining a nunnery."
With so many obstacles in our way, can we ever achieve that all-encompassing 'screaming O' we see in the movies? Experts say it is possible. There are different kinds of orgasms (some go deeper than others) and even if you're regularly having an orgasm during sex, you could be having a better one. Here's how:
RELATED: 25 Superfoods for Better Sex
1. Tools and toys: You don't have to be a rocket scientist to know that foreplay equals
by Jessica Girdwain for SHAPE.comRead More »from The Beginner's Guide to the Paleo Diet
The easy way to go PaleoThe Paleo diet has been reported to eliminate bloating, clear up acne, eradicate seasonal allergies, free you from migraines, and even help you shed a few pounds. While none of this is guaranteed, cleaning up your diet and focusing on whole, fresh foods is definitely a good idea.
"Real foods in the right portions help you feel more satisfied because they help keep blood sugar levels even and your hunger hormones balanced," says Diane Sanfilippo, a holistic nutritionist and author of Practical Paleo.
The basic guidelines-skip grains (both refined and whole), legumes, packaged snacks, dairy, and sugar in favor of vegetables, fruit, meat, seafood, eggs, nuts, seeds, fats, and oils-seem easy, but to successfully go cavewoman takes some savvy. Follow these 11 rules to get started.
1. Clean Out Your Kitchen
Gather all the "no" foods-grains, cereal, vegetable oils, beans, yogurt, cheese, milk, packaged foods, you get it-and toss them in the trash. Doing
by Keri Gans, R.D.N., for SHAPE.comRead More »from Does Your Apple Juice Contain Arsenic?
Is your apple juice safe to drink?After pressure from many consumer groups, the U.S. Food and Drug Administration is proposing a maximum limit for arsenic levels in apple juice. The plan is to limit the amount of inorganic arsenic to 10 parts per billion, the same amount the Environmental Protection Agency allows in drinking water.
A lot of you might remember the big hoopla that occurred after a segment on the Dr. Oz show in September 2011. They revealed that several brands of apple juice contained high levels of arsenic and a wide panic among consumers set in. At that time the FDA expressed disapproval that the show did not distinguish between the two types of arsenic: inorganic and organic.
Here's the deal: Arsenic is a naturally occurring element that is found in combination with either inorganic or organic substances to form many different compounds. It occurs naturally in our soil and water supplies. Inorganic arsenic specifically has been classified as a human carcinogen,
by Stephanie Clarke, R.D., and Willow Jarosh, R.D., for SHAPE.comRead More »from The Best Power Foods for Women
The best foods for women of any ageYou grind in the gym every day to look and feel your best, but if your diet doesn't include these 12 power foods, you're doing yourself and your health a disservice!
To strengthen bones: parmesan cheese
Calcium is key for preventing osteoporosis (especially in your 20s). Yogurt and nonfat milk help, but who wants them three times a day? Work Parmesan cheese into your diet; its 340 mg of calcium per ounce - compared to about 200 mg in cheddar or Swiss - goes a long way toward your 1000 mg/day quota.
To boost immunity: apples
Smart and sweet, apples are rich in quercetin, an antioxidant that can bolster your body's disease-fighting abilities. In one study from Appalachian State University, just 5 percent of people who ate more quercetin came down with a respiratory infection over a two-week period, compared to 45 percent of those who didn't.
RELATED: The Top 50 Summer Foods for Weight Loss
To build your iron stores: lentils
by Linda Melone, C.S.C.S., for SHAPE.comRead More »from 7 Goals for Your Fitness Bucket List
What's on your fitness bucket list?Creating a bucket list of things you want to do before you die won't do much good if you're not healthy enough to follow through on them. So before you make good on your plans to run with the bulls or swim with the dolphins, why not make a separate fitness bucket list?
Each of the following challenges targets a different aspect of fitness, from endurance to flexibility and strength. Once you've mastered one, strive to go to the next level by adding intensity, time, or reps. For example, once you finish a 10K, try training for a half-marathon. Read on for seven goals every fit woman should conquer and expert tips on the why and how.
RELATED: The Once-a-Week Abs Workout
1. Complete 25 pushups: Mastering the ability to perform 25 pushups is a very reasonable, realistic, and reachable goal for most women, says Timothy L. Miller, MD, assistant professor at the Ohio State University Orthopaedic Surgery and Sports Medicine, OSU Track and Field Team
by Locke Hughes for SHAPE.comRead More »from 8 Surprising Sources of Nutrients
Surprising sources of nutrientsAdd variety to your diet and fuel your body with the nutrients and minerals it needs to run with these oft-overlooked foods.
1. Vitamin C
You know it's in: Citrus, red bell pepper
Surprising sources: Also known as ascorbic acid, vitamin C is a powerful antioxidant that helps your body protect against free radical damage, heal wounds, and prevent disease. And luckily for your taste buds, it comes in a variety of produce, not just oranges and red bell peppers.
A cup of chopped broccoli packs more than an entire day's worth of C, and a cup of sliced green pepper also satisfies your daily need. Brussels sprouts, kiwi fruit, cantaloupe, and cauliflower are also loaded, while cup of chopped cabbage or tomato both clock in at around a third of your DV.
You know it's in: Milk, yogurt, cheese
Surprising sources: While the vast majority-a whopping 99 percent-of calcium in your body takes up space in your bones and teeth and supports their structure and
by Candice Kumai for SHAPE.comRead More »from 3 Must-Try Avocado Recipes
Creamy, delicious avocados are a healthy way to add tons of nutrients and flavor to your meals, from breakfast to dessert. Full of monounsaturated fat, fiber, and vitamins, this versatile super fruit can be used in so many ways, both in and out of the kitchen, as these recipes prove.
Tell us on Twitter how your avocado creations turned out @CandiceKumai and @Shape_Magazine.
Smoked salmon with avocado and toast1. Avocado and smoked salmon on toast: Streamline your morning routine with this quick breakfast. It provides healthy fats from the avocado, protein from the smoked salmon, and tons of flavor from the tamari and lemon.
2 slices gluten-free bread
1 ripe avocado, halved
Juice of 1/2 lemon
1 dash tamari soy sauce
2 slices smoked salmon
Directions: Toast bread. In a small bowl, use a fork to mash avocado with lemon juice, tamari, and pepper to taste. Spread avocado mixture on toast and top with salmon.
Nutrition score per serving: 297 calories, 16g fat
by Elizabeth Goodman Artis for SHAPE.comRead More »from 6 Reasons Drinking Water Solves Any Problem
The benefits of water go way beyond hydrationScientifically speaking, water is the basis of life, but beyond being essential to your very existence, water serves all sorts of purposes that help you feel your absolute best. No, it can't cure cancer (though it may help prevent it), pay your rent (though it does save you money), or take out the trash, but here are six reasons H2O can help solve many annoying day-to-day health issues-and possibly prevent a few big ones-from headaches to those last few pounds.
1. It boosts metabolism: Trying to lose weight? Drinking water can boost your body's ability to burn fat. A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking water (about 17oz) increases metabolic rate by 30 percent in healthy men and women. The boost occurred within 10 minutes but reached a maximum 30-40 minutes after drinking.
Studies also suggest that drinking one or two glasses of water before a meal can fill you up so you naturally eat