Blog Posts by Healthy SELF, SELF Magazine

  • Would Knowing that You're Predisposed to Skin Cancer Make You More Careful?

    Amanda MacMillan, SELF magazine

    You know how some people can follow recommended precautions and still end up with the dreaded C-word, while others spend their lives behaving badly--oiled up in a tanning bed, for example--and manage to escape scot-free? The answer isn't just about luck, of course; rather, it's a combination of genetics, ethnicity and other environmental factors--and now scientists say they've developed a way to better predict an individual's risk for developing the most common type of cancer.

    See more: Foods That Fight Belly Bloat

    Yes, protecting yourself from ultraviolet rays is still important for everyone; it's estimated that 80 percent of melanoma cases are caused by UV damage. But as much as we know that's true, so many of us still skimp, or totally skip out, on our SPF routine. One reason may be because we look toward those people who set a bad example but don't pay the price--we see celebrities often soaking up rays in the news, for example.


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  • Want Healthy Hair? Eat This

    Sarah-Jane Bedwell, SELF magazine

    I admit it, I have total hair envy of the Victoria's Secret Angels because they have such full, shiny locks--and their strands seem to only gleam brighter and bounce more while strutting their stuff. (Looking incredible in just lingerie, too.) And while I've spent my fair share of cash on hair products trying to get that star-like hair (Yes, I own travel-sized dry shampoo!), as a dietician, I believe that healthy, shiny hair starts from the inside out. The supermarket may just become your new beauty shop, because these five foods have the nutrients your mane needs.

    See more: 20 Superfoods for Weight Loss

    Go ahead and enjoy that juicy steak--it's an an excellent source of both zinc and vitamin B5, both essential nutrients for healthy hair. Studies have shown that vitamin B5 may help to prevent hair from going gray, and if you don't have enough zinc in your diet, you may be more prone to hair loss.

    See more: Foods That Fight Belly Bloat

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  • Diet Eggnog? Seasonal Drinks, Lightened Up!

    Sarah-Jane Bedwell, SELF magazine

    You know those creamy lattes you may find yourself seriously jonesing for during the Christmas season? Well, some of those bad boys have the caloric equivalent of a small meal. Seriously. Check out these three flavorful and low-cal options--at least one will have you singing "Jingle Bells" in minutes flat.

    See more: 20 Superfoods for Weight Loss

    Eggnog Light:
    The heavy cream and eggs in traditional eggnog results in a beverage that's high in saturated fat and calories, but combining a cup of vanilla almond milk with 2 tbsp of sugar-free vanilla instant pudding mix, then chilling, yields that cravable rich and creamy flavor and cuts the calories by more than half. Serve sprinkled with ground nutmeg and cinnamon to taste.

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    Calorie-Free Peppermint Mocha: T
    raditional versions of this bevie are packed with excess sugar, but, I'm going to make your day by telling you that a delicious calorie-free peppermint "mocha" is

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  • Superfroods: Eat at Least One of These Every Day

    Sarah-Jane Bedwell, SELF magazine

    are foods that are jam-packed with nutritional benefits. If you want to be fit, healthy and full of energy, you should make it a point to eat at least one of these amazing superfoods every single day. Here are a few with the best benefits.

    See more: Foods That Fight Belly Bloat

    BERRIES: Eating a cup of berries everyday can help to reduce your risk of many types of cancer due to their high antioxidant content. Plus, since they are high in fiber and relatively low in calories, they are a great food to add to your diet when you are trying to lose weight.

    See more: 20 Superfoods for Weight Loss

    NUTS: Eating a handful (about 1.5 ounces) of nuts each day may reduce your risk of heart disease, research suggests. Studies have also shown that snacking on nuts daily could possibly promote weight-loss due to their fiber content and healthy fats that lend a feeling of satiety.

    OATMEAL: This whole-grain contains soluble fiber, and studies

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  • Gluten-Free Flour...For Real

    Sarah-Jane Bedwell, SELF magazine

    I know it seems sorta counterintuitive, but there are several types of flour for those who have been diagnosed with Celiac design, are into the whole gluten-free trend or are just interested in cool, different food stuff.

    Whether you're a carbaholic or not, you have gotta see these flours.

    See more: Foods That Fight Belly Bloat

    ALMOND FLOUR: Made from grinding blanched nuts, this flour works best in recipes for moist or light, fluffy cake-like results. And just one serving of almond flour has a whopping six grams of protein and a hefty dose of healthy monounsaturated fats, fiber and vitamin E. Try these oatmeal banana cookies.

    Since it's super similar to its wheat cousin, oat flour is made by grinding certified gluten free oats in a blender or food processor. Try replacing a portion of the wheat flour with rich, nutty oat flour in your favorite cookie recipe for a soluble fiber boost.

    See more: 20 Superfoods for Weight Loss


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  • Tone Your Legs Anywhere

    Courtesy of SparkPeopleCourtesy of SparkPeopleDana Meltzer Zepeda, SELF magazine

    Not everyone is genetically blessed with mile-long gams but, luckily, you don't need to be a 6-foot-tall supermodel to get sexy legs in time for holiday dress season. Instead of logging long hours at the gym, try these sneaky leg toners, inspired by one of our faves, Coach Nicole, and her latest workout DVD, SparkPeople: Total Body Sculpting for fast and dramatic results. The best part? Do 'em at your desk, on your cross-country flight or even while watching TV. For real, you guys!

    See more: Foods That Fight Belly Bloat

    "These moves can be done right from your desk chair while you type, read emails and talk on the phone," she says. "You literally have no excuses!" Just incorporate the workout below into your regular routine 3 times a week to tone up your quads, abs, thighs, hamstrings and glutes faster than you can say "Happy 2013."

    Sit at the edge of a chair, back straight, not leaning against the chair. Engage abs

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  • How to Navigate Thanksgiving Dinner

    Gourmet, Romulo YanesSarah-Jane Bedwell, SELF magazine

    Just by being more mindful of how you eat this year at Thanksgiving, you can still enjoy ALL your favorite dishes without wishing you didn't when you are done. Try these tips and tricks for navigating the Thanksgiving spread to enjoy the stuffing (and dessert!) without that overstuffed feeling.

    It may be tempting to skip breakfast on Turkey Day, but this will only make it more likely that you will overeat. Instead of skipping breakfast, try a light yet filling meal like lowfat yogurt, fruit and a piece of whole-wheat toast. This will help jump-start your metabolism and prevent you being overly hungry and thus overeating when it's time to enjoy the feast.

    See more: Foods That Fight Belly Bloat

    Our eyes tend to get bigger than our stomachs when we go through a buffet line, and Thanksgiving spreads are no different. But before you begin to fill your plate with food, survey your options and choose just the

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  • Birth Control: Over the Counter?

    Amanda MacMillan, SELF magazine

    Big news, ladies: The American College of Obstetricians and Gynecologists (ACOG; a companion organization to the American Congress of Obstetricians and Gynecologists) announced yesterday its official recommendation that oral contraceptives should be sold over the counter, without a prescription. Plenty of paperwork still stands in the way of this monumental moment in women's health, but it appears as though the United States is one step closer to granted broader access to contraceptive for all women.

    In a
    video on the ACOG website, Gerald F. Joseph, M.D., says The College's recommendation was based on the unintended pregnancy rate in the United States, which has hovered around 50 percent for the last 20 years. By providing greater access to contraception without a prescription--as is already done in many other countries around the world--ACOG hopes to finally make a dent in this number.

    See more: Foods That Fight Belly Bloat

    So even

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  • "Fat-Blocking" Soda?

    Courtesy of Pepsi Co.Courtesy of Pepsi Co.Amanda MacMillan, SELF magazine

    Remember Crystal Pepsi? That crap was weird, right? Well, Japanese consumers saw something even kookier hit shelves last week: the fiber-infused, "fat-blocking" Pepsi Special. The ads read something like this: "Why choose between a hamburger and a slice of pizza? If you choose Pepsi Special, you can have both!" We turned stateside, to a trusted nutrition expert, to get the scoop on this strange-but-true addition to the food and beverage world, and more importantly, to see if it lives up to its hype.

    See more: Foods That Fight Belly Bloat

    Soda is just the latest--and undoubtedly one of the unhealthiest--places synthetic fiber, also known as "functional fiber" is being added to boost overall fiber content; you can also find it in breads, bars, yogurts and other packaged foods. The type of fiber in Pepsi Special is dextrin, made from potato starch--and in one 2006 Japanese study, rats who consumed dextrin absorbed less fat than rats who didn't,

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  • Packing List Essentials

    Liz Plosser, SELF magazine

    Listen, we know it's the holidays. And even though we let ourselves indulge, we'd like to not end up as a statistic--or rather, one of the 29% of people who gain weight on a vacation. But before you leave, pack your carry-on with these stay-slim essentials.

    Super lightweight fold-up running shoes, like Adidas Adipure Gazelle ($100), take up almost zero space and make it easy to burn calories whenever, wherever.

    See more: 20 Superfoods for Weight Loss

    : It's the equivalent of stuffing a tiny cardio machine into your bag, says Adam Schersten, a trainer at Equinox in New York City. No kidding: It burns 11 calories per minute.

    See more: Yoga Moves for Flat Abs

    A WRAP
    : "When you're cold, your body craves calorie-laden comfort foods," says Victoria Shanta Retelny, R.D., of Chicago. Stay cozy and nix cravings on chilly plane rides with the White + Warren Cashmere Travel Wrap ($295).

    : We tend to thirst

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