Blog Posts by Healthy SELF, SELF Magazine

  • How to Beat the Crowds at the Gym

    Condé Nast Digital StudioCondé Nast Digital StudioBy Bari Lieberman, SELF magazine

    January means the gyms are packed with new get-fit folks, which is great, but can add some unwanted crowds for the regulars. Luckily, there are some ways to manage the uptick in gym goers so you can still have an enjoyable (and productive) sweat sesh.

    See more: The Healthiest Cities for Women


    Monica Vazquez, master trainer at the NYSC gyms in New York City, shares her secrets for maneuvering at the gym when it is crazy packed:

    When to avoid:

    Monday-Thursday after work (about 5-8PM) are the peak times, Vazquez says. To be able to make the most of your tight schedule, try working out on an "off peak" hour.

    See more: How to Dine Out and Still Lose Weight

    If peak hours can't be avoided:

    Be bold-- is someone not sticking to the designated time limit on the cardio equipment? Don't be afraid to (nicely) ask them to be respectful. If a gentle confrontation isn't appealing (or you're not 100 percent sure they're over the time limit, but you have a strong

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  • 5 Things You Are Doing to Damage Your Hair

    Fairchild ArchiveFairchild ArchiveBy Shannon Romanowski, SELF magazine

    Cold weather, dry air and harsh winds can wreck havoc on hair, particularly if you have dry hair to begin with. While you can't control the weather, there are some things you may be doing that cause damage. And while some are obvious, you may be surprised by others. Here are a few tips on how to reduce minimize damage and keep hair healthy looking all year long.

    Related: 5 Ways to Beat Dry Skin

    1. Frequent Washing

    Yes, washing your hair is damaging. Even just getting hair wet can lead to more breakage! When hair becomes wet, the shaft swells, resulting in hair that is more elastic and easier to break. In addition, shampoos can sometimes work too well, removing the oils your hair naturally produces resulting in hair that looks dull and dry.

    Solution: Wash you hair less. Dry shampoos are a good option for spot treating on those in-between days. If you must wash daily, use a mild shampoo (avoid products labeled as deep cleansing or clarifying) and

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  • Could This Popular Supplement Be Making You Fat?

    Condé Nast Digital StudioCondé Nast Digital StudioBy April Hussar, SELF magazine

    When you hear the word "omega," you probably think, "healthy!" However, just as we've been learning over the past few years that all fats are not created equal, turns out, neither are all omegas.

    See more: The Healthiest Cities for Women


    William D. Lassek, M.D., a public health doctor and the co-author of Why Women Need Fat, says there are two types of polyunsaturated fats that are essential to your health and must come from your diet: omega-6 and omega-3.

    "Both types are required by our bodies and both are found in large amounts in our brains," explains Lassek. "Omega-3 polyunsaturated fats are unquestionably beneficial, because they reduce both weight and inflammation and are very critical to healthy brain function," he says.

    However, while our bodies do require some omega-6, Lassek says the excessive amount in the average American's diet has been shown to increase appetite and weight, and also promote inflammation in your body tissues. "Our

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  • How to Dine Out and Still Lose Weight

    Condé Nast Digital StudioCondé Nast Digital StudioBy April Hussar, SELF magazine

    It seems like the quickest way to ruin your diet is to go out to dinner -- all those choices, the wine list, the dessert menu ... yum! But a new study, published in the current edition of the Journal of Nutrition Education and Behavior, shows that with a certain technique, you can dine out to your heart's content, and still slim down to your skinny jeans' content.

    See more: The Healthiest Cities for Women


    So what's the secret? According to researchers from The University of Texas at Austin, it's all in your mind. Literally. Using mindful eating techniques, the study's subjects were able to dine out regularly (as per their usual patterns) over a period of six weeks and not only not gain weight, but lose it!

    Wow. What's going on here? SELF's Eat Like Me blogger, Sarah-Jane Bedwell, R.D., says she's not at all surprised at the results of the study. "I constantly tell my clients that how we eat is just as important as what we eat," she says. "Eating only

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  • Four Ways to Shorten Your Grocery Store Trip

    CN Digital StudioCN Digital StudioSarah-Jane Bedwell, SELF magazine

    According to the Food Marketing Institute, for every minute we spend in the grocery store, we spend $2! So getting in and out with a cart full of healthy groceries in record time is super important if we want to keep our spending in check. There are a few tricks of the trade that I use myself and share with my clients when it comes to shortening your grocery trip...

    See more: The Healthiest Cities for Women

    ...Here are my top four:

    1. Make a list, and divide it up by area of the store.

    It's great to have a list, but not just any list will help shorten your grocery trip. It may be great exercise to run back and forth from the produce section to the meat case for each item on your list, but you will end up taking more time and probably spending more moolah as well. Instead, write your grocery list in sections- have a column for all the items you need from produce, dairy, bread, and so on. This way, when you leave a section of the store, there will

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  • 3 Easy Ways to Eat Your Veggies in the Winter

    Condé Nast Digital StudioCondé Nast Digital StudioBy Sarah-Jane Bedwell, SELF magazine

    In the winter months it seems that it's harder to find fresh produce, so we tend to gravitate more towards warm comfort-food favorites. However, the nutrients like fiber, vitamins and minerals, and antioxidants that veggies provide are just as important in the winter as they are any other time of year!

    See more: The Healthiest Cities for Women

    ...I've taken the three most common excuses for avoiding vegetables in the winter and given you easy solutions so that you can have your veggies and eat them too!

    Excuse:
    "Vegetables are a lot more expensive in the winter than they are in the summer."

    Solution: While it is true that the price of many fresh vegetables change with the seasons, there is little difference in the price of frozen vegetables in the winter versus the summer. You can feel good about stocking up on frozen veggies this winter, not just because the price is right, but also because they are easy to make (many brands you can throw

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  • Three Easy Ways to Prolong Holiday Cheer

    Condé Nast Digital StudioCondé Nast Digital StudioAlready feeling nostalgic for the hustle and bustle of the holiday season? Now that December has come and gone, and we've rung in the New Year, many of us may be faced with a bit of the post-holiday blues. The good news is that feeling out-of-sorts for the first few weeks post-New Year is totally normal and usually easy to remedy. Try these tricks to make the long, cold days of January a little less blah!

    See more: The Healthiest Cities for Women

    1. There's no reason that merrymaking needs to end once the holidays do - extend the good stuff and schedule a date with a close pal ASAP. If you're feeling down and out, talking over what's causing your blues may help you recognize the root of your problem, giving you a better chance at pulling yourself out of your funk. At the very least, your night on the town will be a mood-boosting distraction from whatever is getting you down.

    2. Wish holiday cards with their messages of cheer were still flooding your inbox? Receive a similar boost with

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  • 8 Ways to Practice Safe Sexy Texting

    Condé Nast Digital StudioCondé Nast Digital StudioBy Erin Zammett Ruddy, SELF magazine

    Ninety-two percent of women say they exchange sexy texts. But sexting can be as perilous as it is popular. Learn how to, ahem, give good phone.

    See more: Food Swaps to Keep You Slim All Season Long


    Thanks to philandering politicians and cocky pro athletes, sexting has gotten a bad rap. Not fair! A SELF poll finds that 93 percent of sexters are sending suggestive texts not to some near stranger, but to a husband, a boyfriend, someone she's dating or a friend with benefits. Why? Thirty-five percent say it's fun and makes them feel sexy; 20 percent do it to let their guy know they want him. "Sexting is a simple way to spice things up and expand sexual boundaries," says Michelle Drouin, Ph.D., psychology professor at Indiana University-Purdue University Fort Wayne. Plus, some women feel freer to say racy things in a text than they do in person. Of course, that freedom can get you into trouble. Nearly a quarter of sexters have regretted pressing

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  • Yes, You Can Move in with Your Boyfriend (and Not Break Up with Him)

    Condé Nast Digital StudioCondé Nast Digital StudioBy April Hussar, SELF magazine

    In How to Move In With Your Boyfriend (and Not Break Up with Him), author Tiffany Current, a Los Angeles-based comedy writer who recently moved in with and then married the man of her dreams, explores the ins and outs of cohabitation. Think all move-ins must end in a move-out? Think again.

    See more: The Healthiest Cities for Women

    First of all -- is moving in together before you get married even a good idea? Current says yes. "Moving in together is like going to Costco," says Current -- you want to sample the goods before you buy them in bulk. Current feels moving in together is a great way to make sure you and your partner are compatible before you take the next step of walking down the aisle. "It's much harder to break up with someone once you're married," she says with a laugh.

    How do you know it's time to take your relationship from a toothbrush at his place to two toothbrushes at "our place"? According to Current, it depends on how long you've

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  • The 5 Tricks to Keeping Your New Year's Resolutions

    Condé Nast Digital StudioCondé Nast Digital StudioBy April Hussar, SELF magazine

    Happy New Year! Did you make a resolution (or several)? Planning to? Already break them? No worries!

    See more: The Healthiest Cities for Women

    First of all, don't believe the cynics: Whether you'd like to lose weight or score your flattest abs yet, it's not a waste of time to make New Year's resolutions. According to University of Scranton Psychology Professor John C. Norcross, PhD, coauthor of Changing for Good, 40 to 46 percent of New Year's resolvers will be successful six months later.

    What's more, research shows that you are 10 times more likely to change by making New Year's resolutions, compared to non-resolvers with identical goals and comparable motivation.

    So what's the trick to making sure you're one of the successful statistics? According to Norcross, it's important to understand that what gets you motivated in the first couple of days is not what keeps you maintaining the behavior change.

    "There's a continental divide," says Norcross,

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