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POPSUGAR Fitness inspires readers to live a healthy, balanced lifestyle with news and tips on exercise, eating, gear, and more!

Published: Sun, 23 Oct 2016 07:51:06 -0700

Copyright: Copyright 1976-2016 POPSUGAR Inc. All rights reserved.

This Is How Many Jumping Jacks You Need to Do to Work Off Halloween Candy

Sun, 23 Oct 2016 07:30:00 -0700

Before going back to your co-worker's stash for another fun-size Snickers or inhaling half the goodies your kiddo brings home from trick-or-treating, you need to know that even though Halloween candy is small, it still contains calories. Shocker, I know! But really. Knowing the amount of calories doesn't really mean a whole lot, but this (depressing) chart showing how many minutes of jumping jacks you need to do in order to work off Halloween candy will put all those empty wrappers in perspective. Did you know that one minute of vigorous jumping jacks (about 60) burns nine calories? It may seem like a lot of work, but if you have an uncontrollable Reese's Peanut Butter Cup obsession, what's a few (hundred) jumping jacks?! Related:The Best Dairy-Free Halloween Candy (Most Are Vegan, Too!) 1 treat size (fun size) Calories Minutes of jumping jacks Number of jumping jacks 3 Musketeers 63 7 minutes 420 100 Grand 95 10 minutes, 36 seconds 634 Almond Joy 80 8 minutes, 54 seconds 534 Baby Ruth 85 9 minutes, 24 seconds 567 Butterfinger 85 9 minutes, 24 seconds 567 Charleston Chew 30 3 minutes, 18 seconds 200 Dots 70 7 minutes, 48 seconds 467 Heath Bar 77 8 minutes 36 seconds 514 Hershey's Bar 67 7 minutes, 24 seconds 447 Jelly Belly Jellybeans 35 4 minutes 234 Kit Kat 70 7 minutes, 48 seconds 467 M&M's (Plain) 73 8 minutes, 12 seconds 487 M&M's (Peanut) 90 10 minutes 600 M&M's (Peanut Butter) 95 10 minutes, 36 seconds 634 Milk Duds 40 4 minutes, 24 seconds 267 Milky Way 80 8 minutes, 24 seconds 534 Milky Way Dark 81 9 minutes 540 Mike & Ike 50 5 minutes, 36 seconds 334 Mounds 80 4 minutes, 24 seconds 534 Mr. Goodbar 90 10 minutes 600 Nerds 50 5 minutes, 36 seconds 334 Nestle Crunch 60 6 minutes, 42 seconds 400 PayDay 90 10 minutes 600 Raisinets 67 7 minutes, 24 seconds 447 Reese's Peanut Butter Cup 110 12 minutes, 12 seconds 734 Reese's NutRageous 95 10 minutes, 36 seconds 634 Skittles 80 8 minutes, 54 seconds 534 Snickers 80 8 minutes, 54 seconds 534 Snickers (Peanut Butter) 130 14 minutes, 24 seconds 867 Swedish Fish 50 5 minutes, 36 seconds 334 SweeTarts 10 1 minute, 6 seconds 67 Take 5 100 11 minutes, 6 seconds 667 Twix 80 8 minutes, 54 seconds 534 Whoppers 100 11 minutes, 6 seconds 667 York Peppermint Pattie 60 6 minutes, 42 seconds 400 Calculations based on a 150-pound woman. [...]

Banana Oatmeal Crumb Muffins That Skip the Oil For Avocado Instead

Sun, 23 Oct 2016 06:30:00 -0700

On some mornings, an überhealthy kale and blueberry smoothie or tofu scramble is what your tummy craves - but not today! You want a sugary, sweet, soft, and moist baked good. But you know grabbing one from a local coffee shop is just going to make you feel like crap, with all the white flour and nutrition-less sugars. So bake one of these instead! While this recipe does contain sugar, each muffin has only 17 grams of sugar. And this breakfast treat is packed with tons of healthy ingredients: naturally sweet banana for potassium, fiber-rich flaxmeal instead of eggs, healthy-fat-filled avocado in place of butter, soy yogurt for some protein, and pea protein powder for even more - 5.2 grams apiece. Add the crunchy oatmeal crumb topping on top - oh my - and these taste way more decadent than you'd expect from a healthy muffin recipe. Bake up a batch for yourself, for a family brunch, or for a classroom snack, and everyone will be asking for the recipe. Related:Skip the Coffee Shop For These 150-Calorie Pumpkin Muffins From Jenny Sugar, POPSUGAR Fitness Banana Oatmeal Crumb Muffins With Avocado Notes If you skip the crumb topping, it'll save 32 calories per muffin. IngredientsMuffins: 1 tablespoon flaxmeal 3 tablespoons water 3 ripe bananas 3 ounces vanilla soy yogurt 1/2 cup organic sugar 1/2 avocado, peeled, pitted, and mashed 1 1/2 teaspoons vanilla extract 1 cup white whole-wheat flour 2 scoops plant-based protein powder (I used pea protein; about 1/2 a cup) 1 teaspoon baking soda 1/2 teaspoon salt Crumb topping: 1/3 cup brown sugar 3 tablespoons white whole-wheat flour 2 tablespoons rolled oats 1/8 teaspoon cinnamon 1 tablespoon Earth Balance, refrigerated Directions Preheat oven to 350°F. Line a muffin pan with 12 liners. In a small bowl, mix the flaxmeal and water together, and set aside. In a medium-size bowl, mash the bananas with a fork. Add the soy yogurt, sugar, avocado, and vanilla and mix until combined. Add the flaxmeal and water mixture. In a separate bowl, mix together the flour, protein powder, baking soda, and salt. Stir that into the banana-avocado mixture. Divide the batter between the 12 muffin cups. Now it's time to make the crumb topping. In a small bowl, mix together the brown sugar, flour, rolled oats, and cinnamon. Add the cold Earth Balance and use a fork to mix it into coarse crumbles. Sprinkle a little oat crumble on top of each muffin. Bake for 18-20 minutes, or until a toothpick inserted in the middle comes out dry. Source: Calorie Count Information Category Breakfast/Brunch Yield 12 Cook Time 40 mins Nutrition Calories per serving 166 [...]

Be a Fit Mama With Our Prenatal Workout

Sun, 23 Oct 2016 05:35:00 -0700


If you're pregnant, we know you're dealing with a lot of changes, physical and otherwise. But as you work your way through the trimesters, it's important to stay strong so your body can handle the stresses being placed on your joints, spine, and ankles - oh, how we remember those swollen feet. Here is a quick workout from celebrity trainer Sara Lewis. Owner of Crossover XO Fitness in LA, Sara has trained Kim and Khloé Kardashian, along with Sofia Vergara. Sara is in her second trimester, but this workout is safe (do check with your doc first) to do throughout your entire pregnancy since we provide easy-to-follow modifications if you're further along. Grab a mat and press play when you're ready to work.

On Sara: Alo Yoga and Vie Activewear
On Angela: Beyond Yoga

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How Electronic Spoons Could Make You Get Rid of Your Sugar Cravings For Good

Sun, 23 Oct 2016 03:15:00 -0700


Scientists at the University of London are developing a new high-tech brand of cutlery that could seriously curb your salty and sweet cravings. Taste Buddy is an electronic spoon that works to trigger your taste buds with a light electrical current so that your brain thinks you're indulging . . . even if you're eating something that is really quite bland.

The futuristic spoon was just recently unveiled at a science and engineering conference for young people in the UK. Professor Adrian Cheok is helping the University of London students develop the product and recently spoke to The Telegraph about it. He said, "Many children hate the taste of vegetables. So I knew that when I became an engineer, I wanted to make a device that could allow children to eat vegetables that taste like chocolate."

Conceptually it sounds like a great idea, but how will it work? Dr. Cheok explained that savory flavors will be triggered once the saliva detects any acidity or sodium. Sweet flavors, however, have proven to be trickier. Surprisingly, sweetness is detected more when said sweet is hotter, not colder. To stimulate your sweet tooth then, the spoon will increase the temperature of your tongue to mimic that temperature change that happens naturally when you eat sweets.

At the moment, the device does sound a little far-fetched, but if it works, it could completely change the way we eat. As Dr. Cheok said, "The Taste Buddy could eventually help save lives, by allowing people to switch to healthier food choices."

How Victoria's Secret Angel Bridget Malcolm Gets Her Amazing Body

Sat, 22 Oct 2016 15:00:00 -0700


How does VS Angel Bridget Malcolm prep for the casting of the 2016 Victoria's Secret Show? With a lot of hard work and determination, that's how! She says, "For me, it's three months before the casting I need to step up my game with training and not skipping workouts."

The NY-based model adds, "Last year ahead of the Victoria's Secret casting, I did two gym sessions a day. But this year I am doing less, and more focusing more on resistance and strength training, which has really changed my body."

Bridget shares, "I do a bit of boxing but I have actually shifted over to doing a workout called 'Body by Simone,' which is little bits of high intensity cardio mixed with a lot of toning. It's really changed my body, and it's found these muscles that I didn't know existed. What's great is that it's a lot of fun too, which I think exercise needs to be." We couldn't agree more! Here's a glimpse into how she works out.

Why the Liquid on Top of Your Yogurt Matters

Sat, 22 Oct 2016 14:00:00 -0700


You sit down at your desk, grab a yogurt container from your lunchbox, carefully pull back the foil lid, and see a familiar sight. A thin layer of clear liquid is sitting on top of the creamy goodness below. You have two options here: pour it out or mix it in. So what do you do?

Although it may gross you out, what you should do is grab that spoon and stir it all together, and here's why. That liquid is known as whey (yes, like Little Miss Muffet's curds and whey). Although it consists mainly of water, whey also contains a little bit of protein, potassium, and calcium. Stirring in the whey not only adds nutrition to your yogurt but also offers a creamier consistency.

If you don't like seeing the whey separated at the top, try this instead. Before pulling off the lid, shake the container, like you do with orange juice. Then when you open it, the whey and yogurt will already be mixed up for you. This is also a good trick if you prefer yogurt with fruit on the bottom. Then just scrape the lid on the edge of the container to avoid wasting any yogurt.

We Have a Lot of Questions After Listening to President Obama's Workout Playlist

Sat, 22 Oct 2016 12:00:00 -0700


In his recent gig as a guest editor for Wired, President Obama shared his 10-track workout playlist on the magazine's Spotify account. After listening to it in its 45-minute entirety, however, we've got some questions.

The playlist starts off with The Black Eyed Peas's encouraging "Let's Get It Started." The playlist then takes on a more laid-back tone with Nina Simone's "Sinnerman." Perhaps this is his stretching song?

The following two songs from Sting and The Isley Brothers, respectively, are upbeat and groovy and sound like the ideal playlist of dads across the nation. Then there's Icona Pop's "Emergency." A recommendation from his teenage daughters, Sasha and Malia, maybe? The president then shows off his hipster side with a song from New York-based Brazilian band Forro in the Dark.

Then there's Beyoncé. No workout playlist is complete without Beyoncé. The high-energy "Get Me Bodied" is followed by a Jay Z and Drake collaboration, "Off That," and two positive cooldown songs: Bob Marley's "Could You Be Loved" and Courtney Barnett's "Elevator Operator."

Listen to President Obama's unexpected playlist.

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The Gym Rules We Wished Everyone Followed

Sat, 22 Oct 2016 11:00:00 -0700


When you work out at a gym, there are some obvious and maybe not-so-obvious rules every gym-goer must live by in order to not piss anyone off keep the gym community happy.

Bite-Size Caramel Apples Made Without an Ounce of Sugar or Dairy

Sat, 22 Oct 2016 10:05:00 -0700

Think caramel apples are way too decadent to enjoy this Fall? At 560 calories, one apple is definitely way too much! Make these caramel apple bites instead. You only need four ingredients: dates, soy milk, apples, and the topping of your choice. These vegan treats are actually healthy enough to have for a snack. And at 51 calories a piece, go ahead and have a few. Related:The 3-Ingredient Vegan Caramel You'll Want to Spread on Everything From Jenny Sugar, POPSUGAR Mini Vegan Caramel Apples Notes If you don't want to make balls, just cut the apple in slices instead. Ingredients1 cup medjool dates, pitted (about 12) 3 tablespoons vanilla soy milk 1 teaspoon vanilla 2 apples 24 cake pop sticks or toothpicks Toppings of your choice: chopped nuts, shredded coconut, chopped chocolate, or sprinkles Directions Place the dates, soy milk, and vanilla in a your food processor or blender and blend until smooth. The consistency is thick like nut butter, but if you like it thinner, add another tablespoon of soy milk. Use a melon baller or a metal teaspoon to scoop out balls from the apple. Each apple will make about 12 balls. Poke a stick into each ball then dip into the caramel mixture. Use the back of a metal spoon to smooth the caramel evenly. Roll each apple in the topping. Enjoy now or store in the fridge for later. The below nutritional info is for one caramel apple topped with salted peanuts. Source: Calorie Count Information Category Desserts Yield 24 pieces Cook Time 30 minutes Nutrition Calories per serving 51 [...]

If You Want to Drop Weight, Exercise This Much

Sat, 22 Oct 2016 07:30:00 -0700


The contestants on The Biggest Loser spend hours a day in the gym with one goal in mind - to lose the most weight. But how frequently should you exercise to drop pounds in the real world? For Michelle Bridges, a trainer on the Australian version of the show and author of Total Body Transformation ($23), the amount of time you work out every week can unlock a key to weight-loss success that is about more than just caloric burn.

Michelle's magic number for her weight-loss clients: six days a week, ideally for 50 to 60 minutes at a time. But while hours of exercise a week will surely help you create a calorie deficit, that's not the only reason Michelle wants her clients to find time for a workout almost every day. "We're setting up habits and rituals," Michelle explains. "Think about the last time you had to psych yourself up to brush your teeth." In other words, when your workout becomes just another part of your day, you're more likely to do it without a second thought.

If the idea of almost-daily hour-long workouts sounds exhausting, Michelle assures you that it won't feel like that. She recommends you break up your workouts three "hard" days of exercise, such as Tabata or interval training, along with two moderate days and one "passive," or light-exercise day. "You don't have to train like an Olympian all the time, but it's [about] building in those habits," Michelle says. "I guarantee that someone who has the habit of training six days a week, even if they miss a couple, is going to be more consistent than someone who only trains three days a week." Just like how regular brushing maintains your bright, healthy smile, a habitual workout routine will produce real weight-loss results.

The Best F*cking Guided Meditation You've Ever Heard

Sat, 22 Oct 2016 06:25:00 -0700

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For those constantly looking for the antidote for life's daily stresses and worries, meditation can have an enormous impact on the way you view the world - and it's not just hippie bullsh*t. Study after study has shown a correlation between meditation and reduction of gray matter in the amygdala, the brain region connected to anxiety and emotional regulation. It's been proven to lengthen your attention span, lessen stress levels, and decrease insomnia by 42 percent. And with just two months of a consistent practice, meditation literally changes your brain chemistry, making you more resilient when difficult situations arise.

With all that said, it can be really f*cking hard to sit still for 10 minutes, and that's where this hilarious and surprisingly calming meditation video from Jason Headley comes in handy. If guided meditations have been too strange, far-out, or boring for you in the past, prepare to breathe in the good sh*t and exhale the bad sh*t with this hysterical NSFW-language-filled video.

3 Effective Moves to Say Buh-Bye to Bat Wings

Sat, 22 Oct 2016 05:25:00 -0700


Unless you'll be rocking a Batgirl costume come Halloween night or a set of bat wings, that notorious underarm jiggle does not need to be part of your costume! Nothing can change overnight, but if you're looking to tone and tighten up your arms, then this 3-move triceps workout will help you reach those healthy goals.

17 Healthy Recipes That Prove Pumpkin Pie For Breakfast Is a Great Idea

Sat, 22 Oct 2016 04:00:00 -0700


Let's stop pretending like we're actually going to wait until October to eat all things pumpkin and just get on with it now! While we're at it, let's also forget this silly notion that pumpkin is best served as dessert in pie form. These healthy recipes prove that pumpkin was made to be eaten for breakfast. From energizing smoothie bowls to piping-hot oatmeal, get excited.

30 Treats For the Ultimate Healthy Halloween

Fri, 21 Oct 2016 15:55:00 -0700


The never-ending deluge of Halloween junk food can make it hard to stick to any healthy-eating resolutions. Thankfully, there are fun ways to say no to the candy bowl while still feeling like you're indulging. Read on for 30 healthy smoothies, candies, shakes, snacks, and other treats that'll make your Halloween happy and healthy!

- Additional reporting by Jenny Sugar

Here's Exactly How to Get the Most Out of Your Workout

Fri, 21 Oct 2016 15:10:00 -0700


After founding SoulCycle, Ruth Zukerman went on to found Flywheel Sports - a high-energy, competitive indoor cycling studio that's taking over major cities across the country. As a trainer and fitness student herself (she told us she still loves going to classes to have the student experience!), Ruth knows exactly what it takes to make a workout successful. Her keys to your best workout yet? Safety and quantification.

"The secret to a successful workout is to make it a safe one, and to have a workout where you can measure yourself," she told POPSUGAR.

In regards to safety, we hear this a lot - form is everything. We talked to personal trainer Kyle Panela earlier this year, who emphasized the importance of having solid form before taking on any new or challenging group fitness class. "People get hurt all the time . . . especially when they don't have experience with mobility or strength training," he said.

Ruth encourages you to take classes in which your instructor or trainer will teach and enforce good form - and also one that lets you track your progress!

Whether you're going on timing, pace, RPMs (rotations per minute), or heart rate, it's important to log your information so you can see how hard you're working and where you can improve. Looking back at data is also an incredible confidence booster. From personal experience, I love looking at my running data from two years ago and comparing it to where I am now in terms of pace, distance, and even the qualitative data of how I felt on my runs.

You can track your progress on your own or do so in class with the studio's data (like at Flywheel! And Orangetheory, too), but make sure you're staying safe! Go at your own pace, and don't getting so competitive that you hurt yourself or risk injury. Keep those two things as your golden rules and guard rails, and you'll be on fire!

The Scary Truth Behind Your To-Go Oatmeal

Fri, 21 Oct 2016 14:05:00 -0700


Oatmeal typically seems like the healthiest option at a fast-food restaurant, right? Dr. Oz doesn't agree.

Grabbing a to-go bowl of oatmeal at places like McDonald's or your local coffee shop might be sneaking hidden calories, sugar, and preservatives into your diet that you don't expect. The Dr. Oz Show specifically cited "cream, stabilizers, [and] soy milks," as common culprits, saying "Something so pure, so perfect as oatmeal can quickly become a sugar-calorie trap!"

Think about it: in a bowl of McDonald's oatmeal, you'll find nearly as many grams of sugar (32, specifically) as a can of Coca Cola. Keep in mind that the healthiest version of oatmeal is the kind you make at home, or one where you can control exactly what goes into it (think: only hot water to cook it, nuts, and fruit on the side).

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Image Source: The Dr. Oz. Show

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Counting Macros Can Be Intimidating: Use These Tips to Make it Easy

Fri, 21 Oct 2016 13:55:00 -0700

So you're done with calorie counting and ready for a more liberating, empowering healthy eating plan. Now what? Maybe you've heard of counting macros: the concept of balancing out your intake of macro nutrients - proteins, fats, and carbohydrates - to optimize your diet for either weight loss, muscle gain, metabolism boosting, or weight maintenance. It essentially lets you eat whatever you want, but only "if it fits your macros." Related:This Macro-Counting Formula For Weight Loss Is the Tool We've Been Missing It sounds simple at first, until you realize you have to do a whole lot of counting. How do you know what the right numbers are and if you're hitting your mark? How do you stay on track? How much is too much? Before you get overwhelmed, know that there are resources, tips, and tricks to keep you on track, full, and happy without missing any of your favorite foods. Get an app. This is absolutely essential to your success. Macro coach Carrie McMahon suggests My Macros+; and many macro counters also use apps like MyFitnessPal and Simple Macro. These apps will do the leg work for you, which is crucial to keep on track until you get a feel for exactly what does and doesn't fit into your day-to-day diet. Apps will help account for curve balls and foods you don't know how to track, while giving you data you can easily read and learn from. Educate yourself. This is twofold. One, you want to truly understand the basis of what macros are and how to count them on your own without the app (trust us, it'll make everything easier the more you learn). Second, learn about your food. Which carbs are the carbs you want in your diet? Which fats are the healthiest fats? Familiarize yourself with what foods you love that work best for your diet. The more you know, the more second-nature it will feel, and the easier this will become. Carrie showed us that when we're piecing a meal together, to focus on whole grains, fibrous veggies, lean proteins, and fats from nuts, avocado, and even dark chocolate. Start with recipe ideas. One of the best ways to get started? Don't think; just go for recipes that have been macro balanced. To get started, try these macro breakfasts, macro lunches, and macro dinners for weight loss. You can make a meal without any guess work, and know that your food has been perfectly proportioned for your macro goals. Once you find recipes that you love, you can refer back to them again and again and again. Meal plan, meal plan, meal plan. "I can't emphasize this enough," said Carrie. And this doesn't mean you have to make all your meals in advance - meal planning is just being a bit more strategic and knowing what you're going to eat the next day. "Sometimes people will eat breakfast, then put it into their macro tracker; then eat lunch [without planning] and put it into the tracker, and they don't plan for the rest of the day," she said. "Then they realize, 'Oh crap, I only have 1 gram of carbs left for dinner!'" Don't set yourself up for failure; strategize and use your app to figure out what a day of meals looks like. Meal prep. In line with your planning, meal prep can be a key to your macro success. Having meals and food set aside that you've already counted takes the guesswork out of your busy day, and you're not left high and dry with minimal options if you're on the go. Don't be too hard on yourself. Remember, this is all a process, and you're not going to have it 100-percent dialed at first! This diet is about finding what's right for you and your body, no one else's . . . and it's about "fun foods" as trainer Brittany Dawn would call it, like Oreos and Halo Top ice cream. Stay[...]

Forget Apples! Why You Should Be Eating a Pear a Day

Fri, 21 Oct 2016 12:15:00 -0700


While apples get a lot of attention for their health benefits, pears should not be overlooked. The soft, sweet, buttery flesh of the pear makes this Fall fruit perfect for enjoying fresh or for using in healthy recipes, like these edamame and pear crostinis or this pear berry smoothie. Plus, there are so many varieties to choose from - Bartlett, Bosc, and Anjou - that they each seem like a different fruit. These juicy gems are pretty healthy for you, too.

  • Pears are one of the highest-fiber fruits, offering six grams per medium-sized fruit, helping you meet your daily requirement of 25 to 30 grams. Filling up on fiber keeps you regular to prevent a bloated belly caused by constipation, which also helps prevent colon cancer. A diet high in fiber can also keep your cholesterol levels down, which is good news for your ticker. Getting your fill of fiber from fruit is also linked to a reduced risk of breast cancer, heart disease, and type 2 diabetes.
  • Pears contain a fair amount of vitamins C, K, B2, B3, and B6. For expecting or nursing moms, they also contain folate. Pears aren't too shabby in the mineral department either, containing calcium, magnesium, potassium, copper, and manganese. Vitamin C and copper are antioxidant nutrients, so eating pears is good for your immune system and may help prevent cancer.
  • Pears also contain boron, which our bodies need in order to retain calcium, so this fruit can also be linked to prevention of osteoporosis.
  • The phytonutrients found in pears are also associated with preventing stomach cancer.
  • It's a hypoallergenic fruit, which means those with food sensitivities can usually eat pears with no adverse effects.
  • Eating three or more servings of fruits a day, such as pears, may also lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults.
  • Quercetin is another antioxidant found in the skin of pears. It's beneficial for cancer prevention and can help reduce blood pressure, so don't peel your pears!

No Tricks Here! Treat Yourself to Healthier, Vegan Snickers

Fri, 21 Oct 2016 11:30:00 -0700

If Snickers are your favorite fun-sized Halloween treat, but you could do without the hydrogenated oils and refined sugar, whip up this version that's made with a handful of ingredients and is vegan, too. Soft, chewy, with the perfect peanut crunch, these really do satisfy. A real Snickers fun-size bar is about 80 calories, and these vegans bars are 129 and also a bit larger. What makes this recipe so darn delicious is the fresh almond butter you make minutes before. Don't worry - it's supereasy as long as you have a decent food processor. Blend the almond butter with maple syrup and whole wheat flour to make a thicker consistency that you can form into a nougat bar. Make the "caramel" sauce, and smear it over the nougat. And don't forget the signature peanuts on top! It looks good enough already, but of course you've got to coat each bar in deliciously rich, decadent dark chocolate. If you want to impress your friends with your candy-making skills, keep reading to learn how to make these better-than-the-real-thing vegan Snickers. Adapted from The Detoxinista Vegan Snickers IngredientsFor the nougat: 2 cups raw almonds (or 1 cup store-bought almond butter) 4 tablespoons maple syrup 2 tablespoons whole wheat flour 1/8 teaspoon salt For the filling: 12 large, soft Medjool dates (18 small), pitted (about 3/4 cup packed) 1/3 cup water Almost 1/4 teaspoon salt 1/2 teaspoon vanilla extract 1 tablespoon coconut oil, melted 1/4 cup chopped peanuts For the dark chocolate coating: 1 cup dark chocolate chips 1 teaspoon coconut oil Directions Place the almonds in the food processor, and let it go for a few minutes. Every 30 seconds or so, scrape the sides of the container to help everything mix until it forms a smooth, almond butter consistency. Add the maple syrup, flour, and salt, and mix for another 20 seconds or so until combined. Place a piece of parchment paper on a small cutting board, and form the mixture into a rectangle that's about half an inch thick. Pop in the freezer for 30 minutes. To make the "caramel" filling, combine the pitted dates, salt, vanilla, coconut oil, and water in a high-speed blender, and blend until completely smooth and creamy. You may need to stop and scrape down the blender a couple of times to make sure the caramel is blended uniformly. Remove the nougat layer from the freezer, and spread the caramel filling evenly over the top, using a spatula to smooth. Sprinkle the chopped peanuts on top of the caramel layer, and use your hands to gently press the chopped nuts into the caramel filling. Place in the freezer to set for 45 to 60 minutes (overnight is OK). Melt the chocolate chips and coconut oil in a microwave-safe bowl until smooth, about 45 seconds. Remove the candy bar from the freezer, and slice the rectangle into 10 full-size bars. Slice those full-size bars in half, to create 20 "fun-size" bars. Place half in the freezer. Use a spoon to spread the melted dark chocolate over the tops, sides, and bottom of each bar. Return the chocolate-coated bars to the parchment-lined cutting board, and return to the freezer. Pull out the other half of the bars, coat those with melted chocolate, and place in the freezer. Allow bars to set for at least 20 minutes before serving. The longer the bars set in the freezer, the firmer they get. Store leftovers in the freezer. Source: Calorie Count Information Category Desserts, Candy Yield 20 mini bars Cook Time 4 hours Nutrition Calories per serving 129 [...]

The 1 Change This Woman Made to Drop Those Last 10 Pounds

Fri, 21 Oct 2016 10:50:00 -0700

The struggle to lose weight is very real, so you'll completely relate to Wendy Mehaffey's story. This 37-year-old chiropractor and mother of two was fed up with carrying around that extra 10 pounds. She had tried losing the weight before, but what she was doing wasn't making a big enough impact. Here's how she finally did something about it. Wendy: Before POPSUGAR: What was your daily diet like? Any off-limits foods? Was it different on the weekend? Wendy Mehaffey: I always felt like I made healthy choices for the majority of my meals. I stay away from soda and sweets. My downfall comes in the form of bagels/breads/rice. I am a carbavore, and that's always been something I've had to work at. I would treat myself to Starbucks two to three times a week for a latte, too! However, my main issue was portion control. I would eat more than I should, going back for a little extra on most occasions. I never restricted any foods from my diet and believe in moderation. But it doesn't matter when you're eating two servings at each meal how healthy it is. It still adds up. Now, I stick very tightly to portioning out my meals. Every meal goes into my portion containers (the same ones from the 21-Day Fix). I felt the most confident when I measured out my lunches and dinners. I preplanned each meal, as to not make bad/wrong choices when I was hungry and needing something quick on the fly. This made it a foolproof plan. I was extremely strict six days per week. On the seventh day, I allowed myself a cheat day. This way, I didn't feel like I was missing out on anything that I may have craved (similar to the Body For Life). Here's an example of a typical day's meal plan: Breakfast: Three egg whites, one egg, three pieces of turkey sausage Snack: Protein shake (GNC natural whey protein powder natural chocolate flavor mixed with water) and a piece of fruit Lunch: Broiled veggies (a mix of broccoli, squash, green beans, zucchini, onions, mushrooms) with either grilled chicken or ground turkey Snack: Zone Perfect Protein bar (all-time fave is Chocolate Mint) and 10 to 12 nuts Dinner: Grilled turkey burger (no bun) on salad or grilled chicken with steamed veggies, and occasionally wine or beer When I would get a sweet craving, I would have a strawberry. Works like a charm! PS: What was your workout schedule? WM: I love running, and I play ice hockey. I typically maintain 15 to 18 miles per week. When the Spring approached, I increased mileage since I've always been a fair-weather runner. By this Summer, I was up to 30 miles per week, which was also a big help. I have a great neighborhood filled with moms who love to run. One of my neighbors suggested we start running together at 6 a.m. a few times a week [that was me, BTW!]. It's been fantastic! Very motivational to know there is someone waiting for you to run with. You can't let them down so you drag yourself there, and when you're done, you feel great! It was an easy way to boost my mileage and get my workouts in without taking away from my family and work responsibilities. Wendy: After PS: How long did it take you to lose the weight? WM: I decided to start with the portion control and clean eating about four months ago. It took me about 2.5 months to lose 10 pounds (I've lost 20 in total). PS: How did you stay motivated? Did you have a goal? WM: There are two things that have kept me motivated. One is a post from a friend on Facebook. She said something to the effect of, "I'm sick of not giving things 100 percent." This resonated with me. I would always make ex[...]

Researchers Find a Concerning Link Between Obesity and Liver Cancer

Fri, 21 Oct 2016 10:30:00 -0700


A recent study outlined a worrisome link between obesity, diabetes, and liver cancer. In Cancer Research, a journal from the American Association for Cancer Research, a research team announced that a high body mass index, larger waist circumference, and diabetes can all increase the risk for liver cancer.

The researchers looked at 14 different studies - amounting to over one million participants - and noticed that liver cancer diagnoses increased as participants' respective body mass indexes increased. The risk for liver cancer was also affected by the subjects' waist circumferences. Meaning, subjects whose weight was more concentrated at the waist would have a higher risk of developing liver cancer even if their body mass indexes were the same as another subject with a lower risk.

Lastly, the study found that many of the high-risk subjects also had type 2 diabetes mellitus, a diabetes type partly caused by obesity.

The findings are changing the public's preconceived notions about liver cancer and its causes. In a press statement, Peter Campbell of the American Cancer Society said, "Liver cancer isn't simply related to excess alcohol intake and viral hepatitis infection." Adding, "This is yet another reason to maintain a body weight in the 'normal' range for your height."

7 Foods to Eat When You're Sick

Fri, 21 Oct 2016 08:15:00 -0700


A healthy diet can boost your immune system, but if you still happen to catch a cold, or worse, the flu, it's essential in helping you recover faster. Here are the foods you should be eating when you're sick.

These Girls Can Seriously Lift!

Fri, 21 Oct 2016 06:00:00 -0700


Being a woman who has actual muscles is not an image we often see praised in the fitness world. The trim and toned figure has reigned supreme in the industry for decades. However, thanks to women like Riki Long and Heather Farmer, and the wider presence of "Girls Who Lift" on social media and the Olympic stage, women have started to embrace weightlifting as both a sport and a recreational fitness activity. In the latest episode of Hannahgram, Hannah caught up with two professional weightlifters to learn why they fell in love with this sport.

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Swap These Overindulgent Fall Staples For Healthier, Lightened-Up Foods

Fri, 21 Oct 2016 04:00:00 -0700

We love Fall and holiday food, but we don't love how the extra-indulgent fatty and sugary foods make our bodies feel. To get the best of both worlds, we asked Alexandra Miller, RDN and LDN Corporate Dietician at Medifast, to help us figure out the best healthy, lightened up swaps for classic staples of the holiday and Fall diet. From sweet potato casserole to pumpkin pie and PSLs, Alexandra offers a healthier alternative. The staple: mashed potatoes. The swap: mashed cauliflower or turnips. Cauliflower mashed "potatoes" are low-carb and full of vitamins. The staple: pumpkin or apple pie. The swap: spiced kabocha squash and pecan parfait; half of a small, roasted acorn squash filled with low-fat plain or vanilla Greek yogurt and a generous sprinkle of pumpkin pie spice; or cored, baked apples with cinnamon and just a touch of honey. (We're big fans of a warm, baked apple). The staple: chips or crackers on the party table. The swap: roasted pumpkin seeds with just a touch of olive oil, salt, and pepper, or cinnamon apple chips (bake thin slices of apple sprinkled with cinnamon at 230 degrees for 1 hour or until crispy). Apple chips make a sweet and spicy seasonal snack! The staple: sweet potato casserole (with brown sugar, butter, and marshmallows). The swap: roasted butternut squash chunks tossed with fresh cranberries and a light drizzle of olive oil. Try one of our healthy butternut squash recipes for a dose of tasty Fall flavor. The staple: pasta. The swap: spaghetti squash. There are so many things you can do with spaghetti squash, and it makes an incredibly light and delicious alternative to pasta. The staple: green bean casserole. The swap: steamed green beans seasoned with a touch of olive oil, salt, and pepper. Add thinly sliced almonds or caramelized onions to spruce it up. Try this lightened up green bean casserole recipe for a lower-calorie take on a favorite. The staple: pumpkin spice latte. The swap: a cup of pumpkin spice coffee with unsweetened almond milk. Make your own pumpkin spice creamer with this vegan, paleo pumpkin spice recipe. Related:Indulge in Fall Comfort Foods Without Packing On Pounds: Here's HowThese Are the 8 Best Fall Superfoods For Weight Loss [...]

50-Calorie Mini Vegan Chocolate Sunbutter Cups

Fri, 21 Oct 2016 03:00:00 -0700

When I ditched dairy over the Summer, I didn't realize how my Reese's Peanut Butter Cup obsession would be affected. I'm not gonna lie - Halloween was really tough, having to live without that perfect marriage of chocolate and peanut butter. You can make these almond butter cups that are dairy-free, but if you also need to avoid nuts, your candy dreams just came true. These chocolate cups are filled with a sunflower seed and date mixture that - let me tell you - tastes even more decadent than Reese's. And bonus - you get to use these adorable candy molds, so you feel like an actual chocolatier. These babies are 52 calories apiece and offer 1 gram of protein and 0.7 grams of fiber. They take 40 minutes to whip up, and everyone will be so impressed with your candy-making skills. Related:Homemade Healthy Almond Joy Couldn't Be Easier to Make From Jenny Sugar, POPSUGAR Fitness Chocolate Sunbutter Cups Notes If you don't have a candy mold, just use mini silicone or parchment paper muffin cups. You'll just need to make fewer since these are smaller. Ingredients1 cup dairy-free chocolate chips (I used Ghirardelli minichips) 1/2 cup roasted unsalted sunflower seeds 10 small dates, pitted 1/8 teaspoon salt Directions Buy 2 silicone candy molds (15 piece). Melt the chocolate chips in a double boiler. Do this slowly on low heat to prevent burning the chocolate. Pour a small scoop of the melted chocolate into the bottom of each cup and use a small spoon to coat the chocolate all the way up the sides. Do 28 cups. Place the pan in the fridge to set for a few minutes while you make the filling. Make the sunbutter-date filling by adding the sunflower seeds, dates, and sea salt in a food processor until a thick mixture forms. Remove the chocolate cups from the fridge and place a bit of filling in each cup, using your fingertip to press the filling in firmly. Pour a dollop of melted chocolate on top of each cup, covering the sunbutter-date filling, using the back of a spoon to smooth it out. Place in the fridge for another 10 minutes to set. Enjoy! Source: Calorie Count Information Category Desserts, Chocolate Yield 28 pieces Cook Time 40 minutes Nutrition Calories per serving 52 [...]