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Legislation in Belgium shown to reduce harmful

Japanese study found that stopping the habit boosted survival, even if a few pounds were added on


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If you’re forgoing the comfortable temperatures of your gym this Winter, that can mean dealing with a lot of snow, ice, hail, rain, and sleet. Winter running has just as many challenges as running in extreme heat, but with the right gear, you’ll stay warm, dry, and comfortable.

Your comfort level depends on many factors, including how fast you’re running, how comfortable you are in the cold, and how long your run is, so your perfect Winter outfit may differ. However, below are good rules of thumb for dressing for Winter running, whether it’s in snowy, freezing conditions or slighter warmer temps.

When It’s 32 Degrees or Below

  • Start off with a wicking bra and a wicking tank. We love Ibex sports tops since they are made of comfy, breathable, and natural merino wool.
  • Pull on a long-sleeved midweight base-layer shirt made from either nonitchy merino wool or polyester.
  • Slip on wicking socks that go up to your knees to keep your calves warm. Lightweight ski socks do just the trick; many, like these Smartwool PhD Snowboard Light socks ($ 14), are made of a natural and synthetic blend that keeps your toes warm without too much bulk.
  • Wear warm running tights on your legs. Try these Under Armour cold-weather compression leggings ($ 50).
  • Over the long-sleeved shirt, wear a fitted, wind-stopping softshell like this one from The North Face ($ 149).
  • Running gloves or liners will protect your hands.
  • Wear a lightweight hat so your head doesn’t get too sweaty.
  • On cold days, wear a fleece neck warmer. It will keep your neck and chin warm while also helping to prevent burning lungs.
  • Facial sunscreen and lip balm with SPF are both musts, as are sunglasses to protect your eyes. Snow reflects the sun’s harmful UV rays, and the light bouncing off the snow can be blinding.
  • Water-resistant but breathable running shoes help make snowy or rainy conditions bearable for your feet. These Salomon XR Mission trail-running shoes ($ 110) are made just for bad Winter weather. Wearing gaiters over your calves will keep your ankles and legs dry when the snow is deep.
  • When it’s icy, slip on a set of Yaktrax Run straps ($ 40) on your running shoes to give you more traction and prevent slipping on hard snow or ice.

When It’s Above 32 Degrees

If temperatures are chilly where you live but haven’t hit that freezing mark, you still need to dress for the weather. But while all of the above are Winter essentials in snow country, layering that much on your body in 40-degree weather can lead to a sweaty, uncomfortable run. Dressing like it’s 20 degrees warmer than it is will help ensure you don’t over-layer. With that said, here are some guidelines for those (relatively) warmer Winter runs.

  • Dress in layers, but leave out the insulating middle layer. Depending on the temperature, you may want to stick with a thin moisture-wicking shirt (go for short-sleeved if you are running for a long time and temperatures are 40 degrees or higher) and lightweight zippered jacket that you can easily take off when your body temperature rises. Look for a thin, waterproof windbreaker with vents to keep you dry and comfortable if it’s raining, and choose a jacket with zippered pockets as well to stash any headgear or gloves when you warm up.
  • If it’s windy, you probably will need running tights to help insulate your legs from the chill. If there’s not a lot of wind, regular fast-drying pants should work.
  • If you find that hats trap too much heat while you run in warmer Winter weather, look for ear-covering headbands that keep your ears warm while preventing overheating.
  • Rainy Winters call for shoes that protect your feet, so look for shoes that have as little mesh as possible for your wet Winter runs. Trail runners work perfectly; just be sure to wear noncotton moisture-wicking socks and avoid puddles as much as possible.
  • Gloves are still important in above-freezing temperatures, since cold weather can chill your extremities and cause discomfort while you run. Go for thin, wind-resistant gloves without the bulk, and stash them in your pockets after you warm up.
  • Sunscreen, sunglasses, and lip balm with SPF are still a good idea, even if you’re running under cloudy skies. The sun’s UV rays can pass through clouds.

- Additional reporting by Jenny Sugar

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human brain waves

Men under 45 years old who eat lots of trans fats may be hurting their memory, according to a new study released Tuesday.


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Interval training will help you reach your running goals, and this rocking playlist will keep you feeling motivated. Not only has alternating between intervals of pushing your body to the max and slower periods been proven to help you lose belly fat, but also, interval training also revs up your metabolism.

Song and Artist Incline Speed
“Digital Love” – Daft Punk 2.0 3.8
“By Surprise” – Gemini Club 1.0 4.8
“I Can See it in Your Face” – Pretty Lights 1.0 6.5
“How Do I Know” – Here We Go Magic 1.0 7.0
“Hot ‘n Cold” – Basement Jaxx 1.0 5.5
“Hello” – Martin Solveig, Dragonette 1.0 7.0
“Walking on a Dream (Remix)” – Empire of the Sun 1.0 4.2
“I Love It” – Icona Pop 1.0 5.5
“Forever (Remix)” – Haim, Lindstrøm 2.0 3.5

Be sure to subscribe to the playlist here! And remember, you will need to download the free Spotify software or app to listen to our playlists.

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Whether the cause of your drowsiness is stress, jet lag, or a booked social calendar, it can be a struggle to get enough sleep these days. Sadly, the effects of a sleepless night can go well beyond yawning. Weight gain, irritability, and susceptibility to illness are just a few issues linked to not getting enough sleep. Before you reach for that Ambien, know that there may be a simple reason that shut-eye isn’t coming easy to you, like a mattress in need of replacement, for one. There is also a much more natural way to deal with a sleepless night: having a warm bowl of oatmeal.

Whole-grain oats encourage the production of insulin, which helps neural pathways get tryptophan – an amino acid that acts as a sedative – to the brain. Oats are also high in stress-reducing B6 and melatonin, another natural sleep aid. If you really want to amp up the sleep-inducing power of your oatmeal, be sure to make it with milk and bananas. Both of these foods contain nutrients known to help the body relax. It’s a perfect recipe for nature’s own sedative.


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Study found teams that met in rooms without

Finding means fewer calories burned, and may explain why shift workers tend to gain weight, researcher says


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Report says it topped $  245 billion in 2012;

Many had even seen a doctor in the past year, researchers report


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It’s sad but true: if you’re on a weight-loss plan, pasta can’t be an everyday occurrence. However, it is possible to serve a better bowl of pasta offering the nutrition your body needs (and craves) without tasting “healthy” – and this recipe is proof.

A heaping helping of this homemade tangy Greek-yogurt pasta sauce will remind you of your favorite vodka sauce with only a fraction of the calories and none of the preservatives. Even better, each serving of this creamy and comforting spaghetti offers 18 grams of protein and almost 50 percent of your recommended daily fiber! If you’re looking to enjoy leftovers, be sure to set a portion aside. Everyone will be looking for seconds; it’s that good.

Spaghetti With Greek-Yogurt Tomato Sauce

Notes

I used Fage Total 2% Greek Yogurt, but your favorite brand of plain Greek yogurt will work.

Ingredients

1 tablespoon extra-virgin olive oil

3 cloves garlic, minced


1 yellow onion, diced


2 teaspoons red pepper flakes


1 28-ounce can high-quality crushed tomatoes


1 pound whole-wheat spaghetti


1 cup plain Greek yogurt


1/4 cup parmesan cheese, for garnish


Fresh basil, for garnish

Directions

  1. Heat olive oil over medium-high heat for 2 minutes. Add garlic and onion, and cook for 4 to 5 minutes. Add red pepper flakes, and cook for an additional minute.
  2. Add crushed tomatoes, and bring to a boil. Cover, and turn heat down to simmer for 15 to 20 minutes.
  3. While the sauce is simmering, cook spaghetti according to directions.
  4. Add the cooked pasta to the sauce, add the Greek yogurt, and mix well, until all is combined.
  5. Plate your pasta, and garnish with 2 tablespoons parmesan cheese, basil, and extra red pepper flakes if you wish!

Source: Calorie Count


Nutrition

Calories per serving
321

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