In a perfect world, one industrial sized bottle of vitamins would fulfill the nutritional requirements of your entire clan. Alas, the reality is that you, your kids, your husband, and even your Mom and Dad all have different needs. To make sure everyone is covered, follow this cheat sheet:
Your pre-teen or teen needs: Calcium. This is their one big shot at building a strong skeleton, but kids usually get far less than the 1,300 mg of calcium they need, according to experts.
Food or Supplements? Food. The calcium in milk, cheese, yogurt and dark leafy greens helps build more bone mass that popping a pill. Not all kids are milk drinkers (or green eaters) so stock up on string cheese or low-fat Greek yogurt--paired with fruit and honey it's practically dessert.
You and your husband need: Vitamin D. Study after study shows that the "sunlight" vitamin can lower risk of several cancers by as much as 50% and lower your risk of death from ANY cause--yet 74% of all Americans don't get enough
Blog Posts by Liz Vaccariello, Editor-in-Chief, PREVENTION
In a perfect world, one industrial sized bottle of vitamins would fulfill the nutritional requirements of your entire clan. Alas, the reality is that you, your kids, your husband, and even your Mom and Dad all have different needs. To make sure everyone is covered, follow this cheat sheet:Read More »from Daily dose: Best vitamins for your family
Stress, dieting, not getting enough sleep: three major reasons women have no energy. Because getting a solid 8 hours every night, having zero worry, and eating a diet that balances itself aren't possible, here's the next best thing: food. What you eat is like the gas you put in your car-use the wrong amount or the wrong kind and you'll stall. What I avoid: big, sweet coffee drinks (sugar, excess caffeine, and empty calories) and vending-machine snacks such as candy bars and cookies. Here's what stressed, tired, or weight-watching women should choose instead:Read More »from Best and worst foods for all-day energy
If You're Stressed:
Carb-rich foods Think whole wheat English muffin or sweet potato; both are rich in carbohydrates, which the body converts to serotonin, a calming brain chemical.
Dark chocolate Cocoa is loaded with mild mood- and energy-boosting stimulants such as caffeine and theobromine. As always, moderation is key.
If You're Sleep Deprived:
Vitamin B-rich foods They include turkey and milk and can help insomniacs by
The scene: Me, this morning, dredging the remains of a lip gloss a year or so past its prime. But I love the shade and couldn't find another, so I poked around for one last smidge and then relegated it, finally, to the trash. Now, it's unlikely that a gloss would do me any harm, but my mascara might-the applicators used to apply liner, shadow, and mascara are repeatedly exposed to bacteria in the air and on your lashes, and should be replaced after 6 months. Here, a few more everyday items that won't live forever-and the healthiest time to give them the boot:Read More »from 3 THINGS to toss right now
1) The Best Time to Toss Your Vitamins: After 2 years. Although independent tests found that most nutritional supplements are still good after 3 years if stored in a cool, dry place, there's a good chance they sat on a shelf for a while before you bought them. If there's no expiration date, chuck 'em after 2 years. (They won't necessarily hurt you; they just won't work well.) Or check out this handy vitamin encyclopedia that has
Last week I told you how to quickly firm up your butt: This week is part 1 of my flat ab fest. A slim middle not only looks and feels good (no pesky pooch) but also is good for you; a smaller waist is associated with a reduced risk of heart disease, diabetes, and other serious illnesses. But I'll admit that I'm not a big "cruncher." I take more of a "whole life" approach to ab toning-because a bazillion studies show that it's the little stuff you do all day long that adds up to results. These are my favorite tricks:Read More »from 5 easy secrets to a flat, sexy belly! (Part 1)
1. Stand up straight This will automatically pull in your abs and make you look instantly leaner. Slumping also shortens your abdominal cavity, so your belly has nowhere to go but out. Plus it looks, well slumpy. You know how dancers walk? Shoulders down, chin out, chest up, spine straight? Channel your inner ballerina-or pretend you spine is made out of steel. Either way, just make it a habit.
2. Try the magnet trick I do this one everywhere-in meetings, on the train ride
Getting your lower half slim and trim isn't rocket science. My trick: I'm a walker-and I highly recommend walking as a joint-friendly, easy, and cheap workout. It really really works. Need proof? Walking is the exercise of choice for more than 2,300 members of the National Weight Loss Registry, a database of people who've lost an average of 66 pounds and kept it off for 5 years. Do I have you convinced? Then lace up, plot a route, and add these tweaks to your next walk for even faster toning:
SQUEEZE your butt: Imagine the crease where your butt and upper thighs meet and clench it with every step. It takes a little getting used to, but pretty soon, it will become automatic.
SKIP or do jumping jacks at regular intervals. You may feel a little silly (who cares?), but intervals help burn more calories and strengthen your bones.
- SWING your arms while you walk, keeping them bent at your sides. This helps you cover more ground and burn up to 15% more calories.
- SQUEEZE your butt: Imagine the crease where your butt and upper thighs meet and clench it with every step. It takes a little getting used to, but pretty soon, it will become automatic.
Good health does NOT have to be expensive, time-consuming, or a lot of hard work. A much better approach: Realize that every little bit counts. For those of us with a perfectionist streak (guilty as charged), learning to relax your standards can save you loads of frustration-and you can still protect your health. Here's my short list of three healthy living essentials-the gold standard when there's time and the good enough version that will deliver all those disease-fighting, healthful-weight-maintaining benefits you're looking for.Read More »from 3 ways to be healthy (without being perfect)
Gold standard: Slathering on SPF 30 multiple times a day
Good enough: Applying SPF 15 once in the morning
Unless you're poolside or beach bound, you can easily stretch your sunscreen dollar by protecting your face, neck, and hands (and any other exposed areas) once early in the day. Studies show that SPF 15 blocks about 93% of rays (SPF 30 blocks about 97%), so if you're outside for only a short time, you're still getting substantial protection.
It's here: a weekend packed with burgers, beer, and junk food of all kinds. Fun, sure, and certainly patriotic; but if you're not careful, you could end up bloated, dehydrated, and less-than-thrilled about how you look in your bathing suit. Here's my four-part plan to beat Independence Day pooch, and still have an all-American good time.Read More »from 4 ways to have a flat belly 4th!
Hydrate with Sassy water This do-it-yourself infused H20 keeps you hydrated, soothes your belly from the inside out (thanks to calming ginger and mint), and makes staving off dehydration, which can make you feel tired and puffy, a whole lot tastier than drinking plain old water.
Make a Flat Belly burger Try my new favorite combo: lean ground turkey on a whole wheat bun with grilled red onions and a slice of MUFA-rich avocado. (MUFAs are monounsaturated fats that can help reduce belly fat.) You won't miss the cheese, and you'll do your tummy and heart a favor. Plus it tastes great and satisfies the burger itch nicely-sans sat fat. (Or try these other
- Liz Vaccariello, Editor-in-Chief, PREVENTION | Healthy Living – Fri, Jun 20, 2008 7:59 PM EDT
I'm a woman with a budget-in lean times and in high times because like you, I work hard for every red cent. But healthy shopping, cooking, and eating are non-negotiable for me (and for my family). So here's a quick list of a few things worthy of my hard-earned cash right now-and what I can happily live without.Read More »from Recession-proof foods: Healthy groceries to splurge and skip
WHERE I SPLURGE
Organic produce Yes, it costs a little more but here's how I save money: Buy what my family eats the most (for me that's apples, pears and carrots), skip the fancy packaging (i.e., loose whole carrots instead of packaged baby carrots) and buy in season when possible. But I'll still shell out the cash because study after study shows that produce grown without pesticides tastes better and has significantly more antioxidants than conventional produce.
Extra Virgin Olive Oil Short of bathing in the stuff I use it for just about everything-it's a great source of belly fat-attacking MUFA, it's rich and fruity and a little goes a long way, so I never skimp.
Exercise makes you happy, healthy, sexy, and, unfortunately-really, really hungry. Back when I had the time to log many workouts every week, I fought constantly not to eat back all the calories I burned. Sometimes I was successful, other times-like the day I came back from a lunchtime power yoga class to find a monster brownie on my desk-not so much. You want to fuel your body when you work out of course, but not with mammoth brownies or seconds of pasta, or giant protein shakes you could swim in. A better idea: Understand the source of your raging appetite. Exercise is believed to trigger the release of a hunger-boosting hormone called ghrelin (it sounds like gremlin for a reason). It's meant to protect the body from losing too much weight too quickly, but considering most gyms practically have a food court these days, that's not a danger most of us face. Here's how I keep the ghrelins at bay:Read More »from 3 surprising fat burning tricks
Snack First, Sweat Later
Twenty minutes later, to be exact. Exercising on an empty stomach
I love a baked potato much as the next gal, but I avoided them for years because I thought they were carb bombs that would go straight to my thighs. Not so. Potatoes are low in calories (161 for a medium baked potato, with 4 g of filling fiber). What also changed my mind? A recent roundup of 160 studies found that potatoes contain a nutrient called resistant starch, a fibrous substance that can help you lose weight. Cooking and cooling potatoes increases resistant starch, so this summer I'm all about my German grandmother's cold potato salad recipe (oil, vinegar, and loads of chopped scallions and dill). Click here for another terrific resistant starch packed recipe; otherwise, here are a few more unfairly maligned veggies you can feel good about eating again:
Iceberg lettuceDespite its reputation as offering little more than a watery crunch, iceberg delivers nearly 20% of your daily dose of vitamin K a nutrient that can help protect your bones. It also has Read More »from Healthy veggies (with a bad reputation)