100 Ways to Look Younger - Prevention.com

 

100 Ways to Look Younger - Prevention.com

Fitness tip

PREVENT WEIGHT GAIN FOR LIFE

Set your watch - 40 minutes of exercise a day may be the magic number for staying slim, report University of Pittsburgh researchers. In a study of more than 200 women who had successfully completed a weight loss program, those who continued to exercise enough to burn about 1,835 calories a week were most likely to have kept the pounds off 2 years later. You can hit that number with 40 minutes of brisk walking a day, say researchers.

Health & nutrition tip

QUICK SLIM-DOWN TIPS

*Steam your hot chocolate with fat-free milk instead of whole and save 60 calories per cup.

*Swap mashed potatoes with mashed cauliflower. You'll save 98 calories per 1/2cup.

*Sip tomato-based Manhattan clam chowder instead of the creamy New England variety. For each cup, you'll save 84 calories.

Nutritional tip

FIGHT FAT WITH FLAVOR

Most nuts are a great source of belly fat-fighting MUFAs(monounsaturated fatty acids). Bring out their flavor by toasting them. Toasting releases the nuts' natural oils, creating a stronger aroma, crunchier texture, and richer flavor. Here's how: Spread shelled nuts in skillet and place over medium heat. Shake pan or stir frequently until nuts turn slightly fragrant and light brown, This happens quickly, so keep a close eye on them!

FYI

Wake up to a better brain
By JK

These mental benefits are good to the last drop: Middle-aged adults who drink 3 to 5 cups of caffeinated coffee a day are 65 to 70% less likely to develop dementia more than 2 decades later, compared with consumers of up to 2 cups, reports a Swedish study. Coffee's magnesium, antioxidants, and caffeine may contribute to its protective effects, say the researchers.

FYI

Hit the Gym? Great Job!

By Julian Kesner

A workout before you head to the office or during your lunch break can improve your job performance, say researchers at England's University of Bristol. On exercise days...

79% of subjects reported improved mental performance and better relationships with colleagues.

74% said they managed their workloads better.

21% reported higher concentration and productivity levels.

25% made it through the day without unscheduled breaks

FYI

Keep Produce Fresh Longer
Extend the life of your food with these money-saving tips.
By Stephanie Breakstone, Prevention

For the best deals on summer's bounty, head to your local farmers' market. You'll save big on in-season fruits and veggies and find just-picked crops that are more nutritious than their store-bought counterparts. The problem: With the abundance comes spoilage. We spoke with Marita Cantwell, Ph.D., a postharvest specialist at the University of California, Davis, and got her simple—and surprising—storage secrets for stretching the life of perishable produce.

Store-Longer Dos and Don'ts

Watermelon

Do ripen on your countertop for about a week, which nearly doubles the melon's lycopene and beta-carotene levels, according to a USDA study. Pop it in the fridge a day before eating.

Don't store it near other fruits; watermelon is easily damaged by ethylene, a gas released by fruits that speeds up deterioration.
Grapes

Do store in their original ventilated plastic bag, remove bruised or damaged fruit, and wrap the rest in paper towel to absorb excess moisture that promotes mold growth.
Don't wash until right before eating; doing so in advance encourages mold development.
Fresh Herbs

Do wrap in paper towels to absorb moisture, and place in a plastic bag in the crisper drawer.

Don't refrigerate basil, which is damaged by the cold; stand it in water on a sunny windowsill.
Tomatoes

Do store cherry and grape tomatoes in their original containers in the refrigerator. Ripen large varieties on the counter—cold temperatures halt color, flavor, and nutrient development. Once bright red, store them in the fridge.

Don't place ripe tomatoes near vegetables, as they give off ethylene.
Berries

Do store in their original clamshell containers, which increase ventilation. Remove bruised or moldy berries from the batch; they'll speed up decay among the rest.
Don't wash berries prior to storage for the same reason as grapes.
Leafy Greens

Do pat them dry before storing, as excess moisture contributes to decay. Wrap in paper towels, place in a plastic bag, and store in the crisper.

Don't keep them in close proximity to ethylene-emitting fruits like tomatoes.

Fitness & Health tip

Turn Your Walk Into a Run ...
... and drop a size in 4 weeks with Prevention!
By Marianne McGinnis, Prevention


We know you love walking—and we do too! It's one of the best ways to stay healthy and keep your waistline in check. But when you're short on time (and who isn't?) or stuck on a plateau, running is another do-anywhere, no-equipment-required alternative that ramps up weight loss. Adding even a few minutes into your walks can build stronger bones and cut your exercise time nearly in half: Minute for minute, running burns about twice as many calories as walking.

But if you think you're too old or too out of shape or that running will damage your knees (research shows it won't), don't take it from us. Take it from the 46-to 67-year-old women who tested our walk-to-run program: They saw pounds disappear as soon as the first week, and by 8 weeks, they had shaved up to 20 inches off their butts, thighs, waistlines, hips, and arms and dropped nearly three sizes—all without dieting! In fact, even those who didn't lose much weight erased as many as 5 inches of belly fat.

Our eight-week plan is specifically designed to be safe for would-be runners over 40. You'll gradually increase your running time, allowing your body to adjust without aches or strain, and perform targeted toning exercises and stretches to protect against injuries. And don't be surprised if you become a convert—adults in one study who tried jogging reported enjoying their workouts 30 percent more than when they walked, possibly because running stimulates more good-mood hormones in the brain, say researchers.

The experts: Danny Dreyer, the author of Chi Running who specializes in teaching beginners how to run pain free, created the walk/run plan. Vonda Wright, M.D., an orthopedic surgeon and author of Fitness After 40, designed the strength/stretching workout.

Workout at a glance:

What you need: Running shoes. While it's fine to walk in running shoes, it's not safe to run in walking ones since they're designed to absorb less impact.
Three days a week: Do run/walk intervals and Run Strong stretches (B moves only)
Three alternate days: Do 30 to 60 minutes of any low-impact cardio (such as walking, biking, or swimming), plus the Run Strong toning moves and stretches (A and B moves).
Customize your workout: Don't want to run full-time? Stop at whatever week feels good to you. To step it up after week eight, add five minutes a week until you reach 60 minutes.
Injury-proof your run: Good form and technique reduce strain and help your body absorb shock for a pain-free workout. Focus on one tip below each time you run.
Protect your posture: Keep shoulders back and down, chest lifted, abs tight. Lean entire body slightly forward from ankles (don't bend at the waist), allowing gravity to gently pull you forward.

Keep eyes on the horizon: Look out ahead, rather than at the ground. Keeping your gaze up makes walking and running easier.

Relax your hands: Clenching your fists can send tension up your wrists and arms; loosen up by pretending to cup something fragile, like a potato chip or butterfly.

Make smooth transitions: In the final seconds of each walking interval, pick up your pace so when you switch to running, it feels easier than if you tried to walk any faster.

Land mid-foot: Unlike walking, striking the ground with your heel when you run puts on the brakes. Aim to come down with the middle of your foot landing under you, then roll through smoothly.

Shorten your stride: Protect knees and absorb shock better by maintaining a short stride and keeping a slight bend in your knee as you land.

Pick your feet up: Instead of pushing into the ground, which can fatigue muscles, focus on keeping legs relaxed and lifting feet up.

Run Strong and Slim Down Faster

Strengthening and stretching your hips, butt, and abs can help you speed up, burn more fat, and stave off injuries. Do two sets of 10 to 15 reps of each toning move (A) per side, three times a week. Hold stretches (B) for 30 seconds per side. Do stretches alone after run/walk workouts.

1A One-Legged Squat

Tones thighs and improves knee function

Balance on left leg, right foot lifted a few inches off ground in front, arms outstretched. Keeping back straight, slowly bend right knee to sit back 2 to 3 inches. Press into left heel to stand.


1B Hamstring StretchPlant left heel on ground in front of you, leg straight, toes up. With weight on right leg, hing forward from hips, and sit back to stretch back of left leg.

2A Lift And Press

Tones hips and butt for strength and speed

Stand 3 to 4 feet away from a tree or wall. Keeping legs straight, lean forward and place palms on tree at chest height. (If you don't feel your calves stretch, walk feet back a few inches and press heels down.) Pull right knee toward chest, then press leg behind you, pushing back and up through right heel and squeezing glutes.


2B Calf Stretch

Place right foot closer to tree, right knee bent, left leg back and straight. Press hips forward until you feel a stretch in back of lower left leg.

3A Hip Dip


Tones abs and butt and improves pelvis alignment

Stand with right foot on a step, left one off, hips level. Stick right hip out to side, lowering left hip, leg, and foot a few inches; squeeze abs and butt to draw back up to level.

3B Side Stretch

Stand on level ground, cross left leg in front of right, both feet flat, hands on hips. Reach right arm overhead, and bend body to left, pushing hips slightly to right to feel a stretch along right side of your body.

4A Plank

Tones core muscles to ensure good posture

Lie facedown on a mat, upper body propped on forearms with elbows directly beneath shoulders and toes tucked. Lift hips so body forms a straight line and you're balancing on forearms and toes. Hold for 30 seconds. Do twice.

4B Back Stretch

From plank position, lower knees to ground, untuck toes, and sit back on heels with arms reaching forward to stretch your torso, arms, and back.

5A Side Leg Lift

Tones outer thighs and butt to protect knees

Lie on right side, top leg extended with foot flexed, bottom one bent behind you for balance. Bend right elbow and support head with hand. Squeeze left glute and outer thigh to raise left leg 1 to 2 feet. Pause; slowly lower to start.


5B Thigh Stretch

Lying on right side with legs stacked, bend left leg and grasp shin or forefoot with hand. Keeping left knee over right one, gently pull foot toward butt until you feel a stretch in the front of left thigh.

Stay Motivated: Calculate your calorie burn, keep track of your workouts, and more at prevention.com/healthtrackers.

Provided by Prevention

Healthy tip

Shrink Belly Bloat With Food
By Karen Ansel, R.D., Prevention


If belly bulge is sapping your summer-body confidence, don't despair. The reason for your puffy midsection may well be bloat, not fat. That's because one of the worst culprits for this problem—a slow digestive system—is common among women over age 40. However, exciting research now suggests you can get your digestion moving and beat bloat with a few easy menu and lifestyle tweaks. Put all of these ideas into effect right now, and you should be flatter, sexier, and fitting comfortably into your clothes in less than a week.

Eat These!

Add: Two kinds of fiber

Why it beats bloat: Constipation distends your belly, and one easy way to get rid of it is by starting each morning with a breakfast cereal that guarantees your body a daily dose of fiber. This gets the digestive system moving within a day or so and keeps it that way. Based on a recent study of breakfast cereals, University of Toronto researchers say that consuming two kinds of fiber at once is most effective. The scientists found that participants had an easier time staying regular with a cereal that contained both insoluble fiber (from bran) and gel-like soluble fiber (from psyllium). The two types work together to pull water into your colon and speed up elimination, explains Joanne Slavin, PhD, a professor of food science and nutrition at the University of Minnesota. The result? You look and feel lighter.

Good food fix: 1/3 cup Kellogg's All-Bran Bran Buds each day.

Add: Potassium-rich foods

Why they beat bloat: Foods such as bananas and potatoes help your body get rid of excess water weight, minimizing your middle. The extra fluid is typically present because the two main minerals that control the amount of water in your body—potassium and sodium—have gotten out of balance. When your sodium level is too high, your tissues hold on to fluid. You can restore your sodium-potassium equilibrium by increasing your potassium intake to an optimum 4,700 mg per day. To do this, you need to eat about 4 ½ cups of produce daily, including the especially rich sources that are mentioned below. As you rebalance your system, you'll flush out the extra sodium along with the water. Presto: less puffiness.

Watch out, though. Food is a safe source of potassium, but supplements are not. They can cause potassium to build up in your body and potentially lead to abnormal heart rhythms and even heart attack, especially in people with kidney or heart problems, says Leslie Bonci, RD, MPH, director of sports medicine nutrition for the Center for Sports Medicine at the University of Pittsburgh Medical Center.

Good food fixes: 1 medium baked potato with skin, 1 medium banana, 1 medium papaya, ½ cup steamed edamame, ½ cup tomato sauce, ½ cup cooked spinach, 1 medium orange

Add: Yogurt with probiotics

Why it beats bloat: Research published in Alimentary Pharmacology and Therapeutics reveals that an imbalance of bacteria in your gut can cause your digestive system to slow down and your belly to puff up. However, yogurts that contain live bacteria, otherwise known as probiotics, can help. Though researchers don't fully understand the mechanism, a study in the Journal of the American Dietetic Association found that the bacteria seem to tame tummy bloat by causing an improvement in intestinal mobility, thereby relieving constipation.

Good food fix: a daily 4-ounce container of low-fat or fat-free yogurt containing live, active cultures

Add: More fluids

Why they beat bloat: Drinking enough liquid supports the other ways you're trying to flatten your tummy, says Bonci. For example, she explains, when there's enough fluid present in your system, the dual-fiber cereal you have eaten is better able to pull liquid into your lower intestine and ease constipation. "Women who don't drink sufficient fluids can get that blown-up belly feeling, despite all their other efforts to get rid of it," warns Bonci.

How much fluid do you need? Getting rid of bloat means being well hydrated, so aim for at least 8 glasses of liquid each day, plus plenty of fluidrich foods, such as fruits and vegetables. You can meet your quota with any liquid, including water, milk, juice, coffee, and tea—though not alcohol, which has a dehydrating effect on your system.

Good fluid fix: Tap water is an excellent option because it has no calories, salt, sugar, or additives. And it's free!

Don't Eat These!

Subtract: Sodium

Why it causes bloat: Sodium makes you retain water, puffing up your belly. Most of us eat more than twice as much sodium as we should—topping 3,400 mg a day, rather than the recommended 1,500, according to the CDC.

Good strategies: Stop salting your food at the table, and check for sodium on the labels of packaged foods, which provide about three-quarters of the daily intake for most women.

Subtract: Candy, soda, and gum

Why they cause bloat: Once air from any source reaches your digestive system, you experience it as gas and a distended belly. Eating or drinking quickly, sipping through a straw, sucking on hard candy, and chewing gum can make you swallow air.

Good strategies: "When eating, chew slowly with your mouth closed," says Bonci. Trade carbonated drinks for flat ones, such as juice or water, and lose the gum and candies.

Subtract: Sugar alcohols

Why they cause bloat: We don't completely digest these low-cal sweeteners (found in flavored waters and low-carb, diabetic, and sugar-free foods). Bacteria in the large intestine ferment them, causing gas and even diarrhea.

Good strategy: Check food labels to help avoid them; common ones are sorbitol, mannitol, xylitol, and lacitol.

Subtract: Raw produce

Why it causes bloat: Fresh fruits and vegetables are healthy, but they're also high-volume foods that take up room in your stomach, distending it.

Good strategies: Spread fresh produce consumption over the day, so at any sitting you're not eating more than one-third of the recommended daily total of 4 ½ cups. You can also shrink produce by cooking it, creating a more compact serving, Bonci says.

Provided by Prevention

Workout tips

The Couch Potato Workout

Too exhausted or busy to squeeze in the gym? Ditch your DVR and try these six simple moves between commercial breaks.

By Sarah Robertson, Prevention


Every hour-long TV show has about six commercial breaks that last 3 minutes each, so you can get a decent total body workout while you watch—no gym necessary.

This workout is great for beginners, but it's also good for exercisers of every level, since extra bouts of activity throughout the day help to keep your metabolism revved, says Prevention's fitness advisor Wayne L. Westcott, Ph.D., of Quincy, Mass.

Do 10 to 15 repetitions of each exercise, followed by the aerobic component, until the show starts.

Bonus: Exercising during breaks cuts down on snacking, so you'll slim down even more.

1. Couch Push-Ups

These modified pushups sculpt your triceps and chest.

Facing a couch, kneel on the floor about 2 feet away from it. Cross your ankles, and place your hands shoulder-width apart on a cushion edge. Slowly bend your arms, and lower your upper body until your chest touches the couch. Hold, then press up again.

Cardio finish: Do jumping jacks.

2. Side Crunches

These work your oblique muscles for a trimmer tummy.

Lie on the couch on your left side with your legs together and your knees bent. Place your right hand behind your head with your elbow pointing toward the ceiling. Wrap your left arm across your waist. Contracting the oblique muscles along your right side, lift your shoulder off the couch, bringing your rib cage toward your hip. Hold, then slowly lower. Repeat, then switch sides. (If your couch is too soft, you may need to do this exercise on the floor.)

Cardio finish: Do crossover punches. While standing, twist from your waist, and alternate punching your fists diagonally across your body.

3. Armchair Stands

This variation on squats tones your butt and thighs.

Sit on the edge of a chair or couch with your feet shoulder-width apart. Without using your arms, press into the floor with your feet, and stand, tightening your butt muscles as you rise. Keep your abdominals tight and your back straight. Hold, then slowly lower yourself. Before you touch the chair, stand up again.

Cardio finish: Walk or jog up and down stairs.

4. Armchair Dips

These moves are the ultimate arm flab fighter.

Sitting on the edge of a chair (or couch), place your hands on the edge on either side of you. Move your feet out so that your butt is off the chair, and your knees are bent at 90-degree angles. Bending your elbows so they point behind you, lower yourself as far as comfortable. Hold, then slowly press up again.

Cardio finish: Circle your fists in the air, as though you're boxing a punching bag.

5. Leg-Up Couch Crunches

Watch your form on these for maximum flat-belly benefits.

Lie on your back on a couch with your knees bent, your feet up on one end, and your hands behind your head. Pressing your lower back into the couch, slowly lift your head, shoulders, and upper back off the couch. Hold, then slowly lower. (If your couch is too soft, you may need to do this exercise on the floor.)

Cardio finish: Do knee lifts. While standing, alternate bringing your right elbow down to meet your left knee, and vice versa.

6. Scissors

These will help your legs look amazing in skinny jeans.

Lie on your back on a couch (you may need to angle yourself for more room) with your hands (palms down) under your butt and your legs straight up in the air. Keeping your knees slightly bent and your feet flexed, slowly spread your legs as far apart as comfortable. Hold, then slowly bring your legs together, resisting as you press them in.

Cardio finish: Do side slides, stepping your right foot out to the side, then sliding your left foot to meet it. Repeat in the opposite direction, doing this as quickly as you can.

Burn Calories All Day Long—13 Mini Moves to Try Anywhere

Provided by Prevention

6 Workout Mistakes that Slow Down Results
You're not losing weight. Is it your workout's fault?
By Liz Plosser, Prevention


You huff and puff through cardio sessions, but that extra layer of flab just won't budge. Surprise: Your workout might be to blame. We talked to trainers and exercise physiologists across the country and discovered six surprising ways that well-intentioned fitness routines can put the brakes on weight-loss goals.

"Many women assume that 30 minutes of exercise will change their bodies, but it's not automatic," says Geralyn Coopersmith, the senior national manager of Equinox Fitness Training Research in New York City. "If you're focused and smart about how you use that half hour, you will be amazed by your results." Here is what to do—and not to do—to rev your metabolism and slim down for good.

Don't: Sacrifice good form for speed

Do: Slow down and stand tall

The results: Burn 50 extra calories per session

High-intensity exercise may burn loads of calories, but not if you're hanging on to the handrails for dear life. It is important to focus on your form, even if that means lowering the intensity. "You recruit fewer muscles and burn fewer calories when you're slouched over," says Coopersmith. Same goes for strength-training, says James Levine, Ph.D., a scientist at the Mayo Clinic in Rochester, Minn., whose research has found that standing while lifting weights boosts calorie burn by about 50 calories per half hour. Best of all, one study shows that good posture allows you to take in more oxygen so your workout feels easier, even while you're blasting more calories.

Don't: Exercise while parched

Do: Sip 15 ounces of water two hours before working out

The results: More energy to lift weights and firm up faster

Experts are constantly back and forth on the merits of the eight-glasses-a-day guideline. However, when it comes to working out, the importance of drinking up is clear. "Nearly every cell in the body is composed of water—without it, they don't function efficiently during exercise," says Dan Judelson, Ph.D., an assistant professor of kinesiology at California State University in Fullerton. Translation: You'll fatigue faster and your workout will feel tougher than it should. In recent studies, he discovered that exercisers who were dehydrated completed three to five fewer reps per set while strength-training. Part of the problem is that dehydration decreases the body's levels of anabolic hormone that are necessary for strong muscles. On workout days, drink an ounce of water for every 10 pounds of body weight (i.e., 15 ounces if you weigh 150) one to two hours prior to exercise. Then keep sipping during and after your session to replenish what you lose through sweat.

Don't: Read a novel on the treadmill

Do: Listen to music

The results: Burn 15 percent more calories

"If flipping through a magazine keeps you motivated, by all means do it," says Coopersmith. "But reading while exercising is so distracting that you're probably working at an intensity too low to burn a significant number of calories." Magazines and books are just the tip of the iceberg—one in 10 of us reads texts or e-mail on a cell phone during workouts, reports a new survey by Standard Life, a health insurance company. Instead, turn on some tunes to increase the duration and intensity of your cardio session. Researchers at Brunel University in London discovered that runners who listened to motivational rock or pop music (think Queen or Madonna) exercised up to 15 percent longer—and felt better doing it. You don't have to nix TV shows, cell phones, books, and magazines during every workout—just leave them behind a couple of times a week so you can focus on intensity.

Don't: Run if you hate it

Do: Pick a cardio routine that's fun

The results: Lose 4 pounds a year

No matter how many calories an activity promises to burn, if you don't enjoy it, you'll be less likely to do it and won't reap the benefits. Think of it this way: If you burn 300 calories every time you exercise, but you dread it so much that you skip one session a week, it adds up to 1,200 calories a month—or more than 4 pounds a year. Instead, find a workout you want to do, rather than one you feel like you have to do. When University of Nebraska-Omaha researchers polled women who'd been exercising regularly for longer than a year, they found that one of the top predictors of adherence was choosing enjoyable activities. Study author Jennifer Huberty, Ph.D., also suggests experimenting with ways to make exercise more appealing. For example, if walking is your workout of choice, try recruiting a friend to join you.

Don't: Put all your time into cardio

Do: Swap aerobic exercise for weights three times a week

The results: Lose up to 12.5 pounds in a year

Over 80 percent of women forgo strength-training, says the latest survey by the Sporting Goods Manufacturers Association. If you're one of them, it may be the number-one reason your scale is stuck. You've probably heard that strength-training can boost metabolism, but here's something you may not know: People who pair aerobic and resistance training eat less—517 fewer calories a day—than those who do only cardio, reports a new study in the Journal of Sports Science and Medicine. The combo workouts may increase satiety hormones more and boost the body's ability to break down food and stabilize blood sugar, so you feel full longer, says study author Brandon S. Shaw, Ph.D.

Don't: Trust gym-machine calorie-burn estimates

Do: Track your burn with a heart rate monitor

The results: Lose 3 pounds this year

Oh, how sweet it would be if 20 minutes on a cardio machine really did blast 400 calories. But like most things in life that sound too good to be true, those digital displays broadcasting mega calorie burn are often bogus. Recent research presented at the National Strength and Conditioning Conference found that elliptical trainers over-estimate calorie burn by an average of 30 percent. If you're trying to create a calorie deficit to lose weight, those thought-you-burned-'em calories can add up over time and thwart your success. To ensure you're burning the number of calories you want, consider investing in a heart rate monitor. We love the FT40 by Polar because it's a cinch to set up and use ($180; polarusa.com). Input some basic info (weight, height, age, activity level, and so on) and the gadget will accurately track your heart rate to compute the number of calories you torched. Or, for a free check of your cardio machine's readout, cross-reference your calorie burn by logging your session at prevention.com/fitnesstracker.

Provided by Prevention