This month we’re staying cozy with sweat-wicking layers perfect for a cold-weather workout, high-protein snacks to take us through the day, and warm no-fuss dinners just right for busy dark evenings. We’re ready for the chill! Bundle up and check out our November Must Haves below.
You don’t have to run to get a good cardio workout. We’ve rounded up all sorts of heart-pumping moves to help you sweat it out in the comfort of your living room. With no equipment needed, this quick workout is excuse-proof, too. Press play, and get ready to shred some calories.
Those bags of Halloween treats don’t have to taunt you; sweat off a few fun-sized indulgences on your next workout. Check out just how many of your favorite fun-sized candies you’re burning off at your next workout!
All calorie counts are based on a 130-pound woman.
|To Burn Off . . .||You Need to Do . . .|
|Charleston Chew (30 calories)||10 minutes of leisurely walking (2.5 mph)|
|Nestle’s Crunch or York Peppermint Patty (60 calories each)||25 minutes of yoga|
|3 Musketeers (63 calories)||26 minutes of Pilates|
|Hershey’s milk chocolate bar (67 calories)||15 minutes of dancing|
|Kit Kat (70 calories)||10 minutes of rowing (moderate effort)|
|Regular M&M’s (67 calories)||9 minutes of jumping jacks|
|Heath bar (77 calories)||12 minutes of aerobics|
|Milky Way, Mounds, Snickers, or Twix (80 calories each)||9 minutes on the elliptical|
|Butterfinger or Baby Ruth (85 calories each)||10 minutes of Zumba|
|Peanut M&M’s or Mr. Goodbar (90 calories each)||13 minutes of hiking|
|100 Grand (95 calories)||10 minutes of kickboxing|
|Take 5 (100 calories)||17 minutes of leisurely bike riding (10-12 mph)|
|Reese’s Peanut Butter Cup (110 calories)||7 minutes of jogging (10-minute mile pace)|
You are what you eat, which is why what’s on your plate matters. Want to look and feel your best? Find out the ingredient and type of food that many nutritionists say to always avoid.
The One Ingredient to Always Avoid
If there’s one type of food you should avoid at all costs, foods containing trans fats would be it. “I try to avoid any foods with trans fats, since they can increase the risk for heart disease or stroke,” says Tamara Melton, a registered dietitian nutritionist and an Academy of Nutrition and Dietetics spokesperson. “While there are other foods I definitely wouldn’t eat in excess, I try to enjoy all other foods/nutrients in moderation.”
Trans fats are used to improve taste and texture in processed or fried foods, so they can be hiding in many things we eat. Even if you check labels, you could still be eating foods with trans fats without even knowing it. That’s because US regulations allow companies to round down to zero grams if their food contains less than 0.5 grams of trans fat per serving. Since that can add up to unhealthful levels if you’re not careful, it’s better to look for words like shortening, partially hydrogenated oil, or hydrogenated oil. Common foods that contain trans fats include salad dressings, frozen pies, and cake frosting, so be sure to limit your consumption of these processed foods.
Steer Clear of Sugary, Processed Foods
In general, you can’t go wrong by just avoiding processed foods altogether. It’s not just trans fats you have to worry about: foods made with any type of refined sweeteners like high-fructose corn syrup can contain more than a day’s worth of added sugar to your day, which is harmful to your health for more than a few reasons. “It ages the skin and causes joints to stiffen,” says Simone Gloger, a registered dietitian and head nutritionist for the Dukan Diet. Not only that, but opting for something processed means that you’re missing out on the nutrients you need to feel and look your best.
How to Do It
Limiting these foods can be hard when you’re running around town and starving enough to grab the first snack you see at the convenience store. That’s why preparation is key. “I always carry healthy snacks with me throughout the day to avoid getting in a scenario when I am hungry and have to resort to junk food or processed food items,” says nutritionist Kathie Dolgin, author of Sugar Savvy Solution. Allison Enke, a Whole Foods registered dietitian, goes even further. “One food I avoid eating is movie theater popcorn: depending on the size and toppings, [it] can contain anywhere from 500 to 1,500 calories and be a significant source of fat and sodium,” Allison explains. “If I want to snack at the movie theater, I usually smuggle in a healthy, portion-controlled one like a baggie of trail mix or fresh fruit.” When it comes to trans fats, always read labels and limit the fried foods you order at restaurants and fast-food chains, since many use trans fats to deep-fry (some states and countries, however, have rules against using trans fats in restaurant foods).
- 20 ingredients to speed up making dinner – Cooking Light
- 10 things every runner truly appreciates – Women’s Running
- Nutritionist-approved fast snacks – Women’s Health
- The facts about seasonal affective disorder – Shape
- Podcasts to get you through a long run – Health
- What 200 calories of Halloween candy looks like – Self
- An unexpected breakfast porridge that will spice up your morning – Healthy Eats
- The history of the sports bra – Greatist
It’s that time of year where we “fall back,” so before you hit the hay on Sunday night, move that hour hand back one hour. Although gaining an hour in Fall may seem easier than losing an hour in Spring, similarly to jet lag, it’ll still take your body a few days to acclimate to the time change. Here are a few tips to keep the change from adversely affecting your sleep habits:
- Avoid drinking that extra cup of joe, and instead find other ways to energize, such as working out, drinking water, or eating these foods.
- Avoid taking a nap, since it’ll interfere with your ability to fall asleep at the proper bedtime.
- Catch early-morning rays, since sunlight helps wake you up naturally. Take advantage of the extra morning sunlight with a brisk walk or early-morning run, or just bask in the sunlight through a window. Getting your daily dose of sun can also help fight symptoms of seasonal affective disorder (SAD).
- Shut off electronics at night to help your body adjust naturally to your new sleep cycle. The artificial light from your TV, laptop, or tablet can hinder your body’s ability to adjust to its own circadian rhythm.
- Don’t get behind the wheel if you’re feeling sleepy. Driving and dozing is a dangerous thing.