4 Secret Ingredients For Shiny Hair

Skin care for your hair

When we hear about breakthrough beauty ingredients, we usually think: skin care. Not anymore. Savvy companies have borrowed powerful nutrients from face creams and put them in hair treatments. The result? A healthier scalp and shinier, prettier hair, too.

Cleanse: Salicylic Acid

L'Oreal Professionnel Volumetry Shampoo ($23.50; lorealprofessionel.com) reduces buildup and boosts bounce.

Strengthen: Peptides

The peptides in Dr. Dennis Gross Anti-Aging Scalp Serum ($54; dgskincare.com) strengthen hair at the root.

Hydrate: Ceramides

Sidestep a scaly scalp with the ceramides in Kerastase Initialiste ($70; amazon.com). They work by preventing water loss.

Protect: Vitamin C

Alterna 10-in-1 CC Complete Correction Cream ($14; amazon.com) has vitamin C to protect against UV rays.

How To Slim Your Hips And Thighs

Many women tell me that every stray calorie seems to migrate to their hips and thighs. This is not a figment of their imaginations. And many women are looking for ways to get slim hips and thighs.

Before menopause, many women's bodies store excess fat predominantly in this area, creating what's come to be known as the "pear-shaped" body. For thousands of years, fat storage in these areas greatly helped cave-dwelling women survive during times of drought and famine. And women who could easily store fat in their hips and thighs tended to be able to give birth and feed a baby during a drought—during pregnancy and breastfeeding, the body needs as many as 1,000 extra calories a day—thus passing on their thigh-fat-storing genetics to future generations.

This is one reason why thigh fat is so difficult to get rid of. Genes left over from your cave-dwelling ancestors cause hormones and enzymes in your body to direct every extra calorie into waiting fat cells in your hips and thighs. For example, your levels of the female sex hormone estrogen may be a tad higher than other women whose bodies don't store excess fat in these areas (or as much of it).

But there are ways to coax these fat cells in your thighs to release their contents, and to coax your muscle cells into burning it up! So don't despair. Read on for the right moves that blast fat from your hips and thighs.

What Causes Cellulite?

Besides excess fat in their thighs, many women complain to me about a certain type of fat known as cellulite. They tell me that no matter how much weight they lose, they can't seem to smooth out the tiny lumps of fat on their thighs. Indeed, some of the most slender women have cellulite. Cellulite is created when fat manages to push its way through tiny holes in your connective tissue, the thick web of interwoven fibers just underneath your skin. Strong and healthy connective tissue forms a tighter web of interwoven fibers, preventing fat from pressing its way through. Weak, unhealthy connective tissue, on the other hand, more easily stretches apart, allowing tiny fat pockets to poke through. Many factors can weaken your connective tissue, setting the stage for cellulite. They include:

High Hormone Levels Women with higher-than-normal levels of the female hormone estrogen tend to suffer more often from cellulite. Other than directing extra calories to fat cells in your thighs, estrogen also weakens connective tissue. When estrogen softens connective tissue around the womb, it makes childbirth possible. Unfortunately, estrogen softens all of the connective tissue in your body, not just that around your womb.

Poor Blood Circulation Usually, high estrogen levels alone won't trigger cellulite to form. Many experts believe that you must also have poor blood circulation to your connective tissue, which tends to cause swelling. The swelling stretches the connective tissue apart, allowing the fat to bulge through.

Fluid Retention Many people think that fluid retention takes place only in the abdomen. That's not true. It actually occurs all over your body, including your thighs. If you've ever pulled on a favorite pair of pants and found them tight in the thighs one day and loose the next, you've experienced the ebb and flow of fluid retention. Any type of swelling in your thighs--particularly on a chronic basis—will stretch out and weaken connective tissue.

Move 1: Seated Pillow Squeeze

(works on inner thighs)

Sit on a sturdy chair (one without wheels). Rest your feet on the floor with your knees bent at 90-degree angles. Place a pillow between your thighs. Exhale as you squeeze the pillow between your thighs, as if you were trying to squeeze the stuffing out of the pillow. Hold for 1 minute as you breathe normally. Release and proceed to Move 2.

Move 2: Seated Hand Push

(works outer thighs and hips)

Sit on a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Place your palms on the outsides of your knees. While keeping your palms and arms stationary, push your knees outward against your palms, as if you were trying to push your palms away. At the same time, press inward with your hands, preventing your thighs from pushing them outward. Hold this isometric contraction for 1 minute, breathing normally. Release and proceed to Move 3.

Move 3: Seated Leg Raise

(works fronts of the thighs)

Sit on a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Rest your hands on the chair at your sides. Exhale as you lift and extend your right leg. Hold for 30 seconds as you breathe normally. Then inhale as you lower your right leg and exhale as you repeat with your left leg. Hold for 30 seconds while breathing normally. Release and proceed to Move 4.

Move 4: Seated Bridge

(works the backs of the thigh and rear end)

Sit on the edge of a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Rest your palms on the chair at your sides. Exhale as you lift your hips, allowing your palms and feet to support your body weight. Continue to lift your hips until your body resembles the shape of a bridge. Hold for 20 to 60 seconds while breathing normally. Release and return to Move 1. Repeat Moves 1-4 once more, and you're done.

How to Lose Weight in a Comfortable Way

How to Lose Weight in a Comfortable Way

I do my best to exercise 5 to 6 times a week, but there are days when I simply cannot pull myself out of bed in time to sweat before work, or when I'm traveling and my normal routine is completely thrown off track. Instead of completely scrapping my routine, I’ll try and squeeze in a few bodyweight exercises—namely squats, planks, chair dips and pushups—throughout the day. These four moves give you a full-body toning and strength session in just a few minutes. I find that they also boost my energy and mood on days when I'm feeling tired, stressed or overwhelmed, too. (Are you tired, too? See 11 Fast Fixes For Energy.)

Many other fitness experts agree: "I like these moves because they use bodyweight for resistance," says Alice Burron, 45, a mother of four and a personal trainer in Cheyenne, Wyoming. "That means they're simple but still challenging, convenient, and inexpensive—and they work." To sneak in one set of all of these exercises would only take you about 5 minutes. To build muscle and burn calories, try to do  three 5-minute mini workouts with these moves in one day. All in all, you’re only working out for 15 minutes.

Personal trainer and co-author of Thin in 10 Weight-Loss Plan Liz Neporent agrees: "When you do these four moves you're hitting all of your major muscle groups effectively. And they're efficient because you don't waste time isolating one muscle group at a time, as some exercises tend to do, and instead work several major muscle groups in tandem. These integrated muscle movements use the body exactly as intended— the way you typically use them in daily activities and when you do sports and fitness activities. This helps you perform better and prevent injuries."

Want to give it a try? Follow this workout from Burron and Neporent. Start with 1 set of 8 to 15 reps of each move (unless otherwise noted), and gradually build to 2 or 3 sets.

Must-Do Move #1: Chair Dips

Great for toning your triceps and core

Sit on the edge of a sturdy, stable chair with legs together, knees bent and feet flat on floor a few feet in front of chair. Place your hands about six inches apart, and firmly grip the edges of the chair. Slide your butt just off the front of the chair so that your upper body is pointing straight down. Keep your abdominals pulled in and your head centered between your shoulders. Bend your elbows and lower your body in a straight line. When your upper arms are parallel to the floor, push yourself back up, being careful not to lock elbows. Repeat. (Want more arms?

Make it easier: Keep feet close to the chair and the dip slow, controlled, and shallow.

Add a challenge: If you’re intermediate, position feet a little farther from chair, and deepen your dip. If you’re advanced, straighten your legs completely, and place heels on floor, or place one or both feet on another chair, bench or exercise ball. Perform deep but controlled dips.

Must-Do Move #2: Push-ups

Great for toning your chest, shoulders, triceps, back, hips, and abs

Start in a basic push-up position with hands directly beneath shoulders and body in a straight line. Bend elbows out to sides and lower body almost to floor (or as far as you can). Keep abs tight and body in a line. Hold for 1 second, then push back up. Repeat.

Make it easier: If you’re a beginner, do push-ups on knees. Keep the movement shallow and controlled. Still too challenging? Start with a push-up on the wall, progressing to the floor as you become stronger.

Add a challenge: If you’re advanced, try lifting one leg off the floor as you do each push-up.

Must-Do Move #3: Squats

Great for toning your glutes, hamstrings and quads

Stand with feet parallel and hip-width apart. Bend your knees and lower your body into a squat position, as if you are sitting back into an imaginary chair, keeping knees behind toes. Stop when your knees are at 90 degrees. Slowly press through your heels and squeeze your glutes as you return to standing.

Make it easier: Don’t bend knees as deeply

Add a challenge: Add weights, do a single-legged squat, or perform squats on an unstable surface, like a balance disc or Bosu ball. To incorporate cardio, do squat jumps.

Must-Do Move #4: Plank

Great for toning your abs, back, chest, forearms and shoulders

To come into plank pose, hold a push-up position, weight on balls of feet and hands, wrists directly below shoulders, arms straight, and body in line from head to heels. Hold for as long as you can, working up to 1 minute. That’s 1 rep. Do 2 or 3 reps.

Make it easier: Instead of being on hands, lower yourself to your forearms.

Add a challenge: Raise 1 leg off the floor and hold for 30 seconds. Switch legs and hold for another 30 seconds to complete 1 rep. To add variety, try side plank: Lie on your right side with your legs straight, and feet stacked, right hand directly under right shoulder. Lift hips off floor and raise left arm to sky, keeping left hand directly over left shoulder. Hold for 30 to 60 seconds. Switch sides and repeat to complete 1 rep.

7 Cancer-Fighting Culinary Spices and Herbs

Ginger

Ginger has long been used in folk medicine to treat everything from colds to constipation. Ginger can be used fresh, in powdered form (ginger spice), or candied. Although the flavor between fresh and ground ginger is significantly different, they can be substituted for one another in many recipes. In general, you can replace 1/8 teaspoon of ground ginger with 1 tablespoon of fresh grated ginger, and vice versa.

Consuming ginger and ginger products, in addition to taking any anti-nausea medications as prescribed, may provide some comfort for a queasy stomach during cancer treatment.

Rosemary

Rosemary is a hearty, woody Mediterranean herb that has needlelike leaves and is a good source of antioxidants. Because of its origin, rosemary is commonly used in Mediterranean cooking and you’ll often see it included as a primary ingredient in Italian seasonings. You can use it to add flavor to soups, tomato-based sauces, bread, and high-protein foods like poultry, beef, and lamb.

Rosemary may help with detoxification; taste changes; indigestion, flatulence, and other digestive problems; and loss of appetite. Try drinking up to 3 cups of rosemary leaf tea daily for help with these problems.

Turmeric

Turmeric is an herb in the ginger family; it's one of the ingredients that make many curries yellow and gives it its distinctive flavor. Curcumin appears to be the active compound in turmeric. This compound has demonstrated antioxidant and anti-inflammatory properties, potentially protecting against cancer development.

Turmeric extract supplements are currently being studied to see if they have a role in preventing and treating some cancers, including colon, prostate, breast, and skin cancers. Although results appear promising, they have largely been observed in laboratory and animal studies, so it’s unclear whether these results will ultimately translate to humans.

Chile peppers

Chile peppers contain capsaicin, a compound that can relieve pain. When capsaicin is applied topically to the skin, it causes the release of a chemical called substance P. Upon continued use, the amount of substance P eventually produced in that area decreases, reducing pain in the area.

But this doesn’t mean you should go rubbing chile peppers where you have pain. Chile peppers need to be handled very carefully, because they can cause burns if they come in contact with the skin.

Therefore, if you have pain and want to harness the power of chile peppers, ask your oncologist or physician about prescribing a capsaicin cream. It has shown pretty good results with regard to treating neuropathic pain (sharp, shocking pain that follows the path of a nerve) after surgery for cancer.

Another benefit of chile peppers is that they may help with indigestion. Seems counterintuitive, right? But some studies have shown that ingesting small amounts of cayenne may reduce indigestion.

Garlic

Garlic belongs to the Allium class of bulb-shaped plants, which also includes chives, leeks, onions, shallots, and scallions. Garlic has a high sulfur content and is also a good source of arginine, oligosaccharides, flavonoids, and selenium, all of which may be beneficial to health. Garlic’s active compound, called allicin, gives it its characteristic odor and is produced when garlic bulbs are chopped, crushed, or otherwise damaged.

Several studies suggest that increased garlic intake reduces the risk of cancers of the stomach, colon, esophagus, pancreas, and breast. It appears that garlic may protect against cancer through numerous mechanisms, including by inhibiting bacterial infections and the formation of cancer-causing substances, promoting DNA repair, and inducing cell death. Garlic supports detoxification and may also support the immune system and help reduce blood pressure.

Peppermint

Peppermint is a natural hybrid cross between water mint and spearmint. It has been used for thousands of years as a digestive aid to relieve gas, indigestion, cramps, and diarrhea. It may also help with symptoms of irritable bowel syndrome and food poisoning. Peppermint appears to calm the muscles of the stomach and improve the flow of bile, enabling food to pass through the stomach more quickly.

If your cancer or treatment is causing an upset stomach, try drinking a cup of peppermint tea. Many commercial varieties are on the market, or you can make your own by boiling dried peppermint leaves in water or adding fresh leaves to boiled water and letting them steep for a few minutes until the tea reaches the desired strength.

Peppermint can also soothe a sore throat. For this reason, it is also sometimes used to relieve the painful mouth sores that can occur from chemotherapy and radiation, or is a key ingredient in treatments for this condition.

Chamomile

Chamomile is thought to have medicinal benefits and has been used throughout history to treat a variety of conditions. Chamomile may help with sleep issues; if sleep is a problem for you, try drinking a strong chamomile tea shortly before bedtime.

Chamomile mouthwash has also been studied for preventing and treating mouth sores from chemotherapy and radiation therapy. Although the results are mixed, there is no harm in giving it a try, provided your oncologist is not opposed. If given the green light, simply make the tea, let it cool, and rinse and gargle as often as desired.

Chamomile tea may be another way to manage digestive problems, including stomach cramps. Chamomile appears to help relax muscle contractions, particularly the smooth muscles of the intestines.

Is Our Vanity Killing The Dead Sea?

The Dead Sea may the closest we'll ever get to the fabled Fountain of Youth. The extra-salty sea and its mega mineral-rich mud have several millennia-worth of health testimonials backing its claim as an all-star source of skin care ingredients (legend has it that even Cleopatra couldn't resist slathering them on her skin), and  studies have shown that the sea's water and mud—which holds magnesium, calcium, and a host of other minerals—can combat skin roughness, psoriasis, dehydration, inflammation, and even help skin cells protect themselves from UVB rays. Yup, there does seem to be magic in those waters, and even in the products containing their ingredients.

But this begs an important question: Does harvesting these ingredients damage the Dead Sea?

In a word, no. "Beauty companies mostly use the mud—they don't necessarily take much water, so they aren't driving the depleting water levels," says geologist Nicolas Waldmann, PhD, of Haifa University in Israel, who has been studying the sediments of the Dead Sea for more than 15 years.

As for the real cause of The Dead Sea's annual 3-foot drop, blame the area's increasing industrialization. Just 5% of the sea's original water inflow now reaches its shores thanks to the diversion of the Jordan River, while massive industrial plants nearby mine millions of tons of minerals for fertilizers and other industrial uses every year.

So while your beauty products aren't wreaking havoc on this ocean, there's one important caveat: The minerals they contain are a non-renewable resource—even though it will take many generations of Dead Sea product junkies to exhaust them, once they're gone, they're gone. In light of that, some beauty companies that rely on the sea's minerals are taking an environmental stand and making sustainability a priority. AHAVA, for example, the Israeli maker of products sourced from the Dead Sea, has designed and built an eco-friendly water recycling system and minimizes its environmental footprint whenever possible.

If you're concerned about the impact that your products have on the land-locked ocean, your best bet it to do your research before buying to make sure the companies behind them practice sustainable harvesting methods.

10 Best Diet Tips Of All Time

Best weight loss tricks ever!

If you've ever tried to lose weight (and who hasn't), you've got to be mindful of whose advice you take. Your colleague says you need to cut out carbs. Your gym buddy knows the secret is to stop eating after 7 p.m. Your Facebook friend swears she’ll be in swimsuit shape by March if she only eats once a day. Your husband, well, he sneezes and the weight seems to fall off.

But do any of these tips really work? To help you shed those extra pounds—and keep them off—without starving yourself, ditching your social life, or eating only at odd times of the day, we talked to experienced nutritionists for real-world advice you can actually live with, day in and day out. We'll tell you how to focus on the delicious foods you can add to your diet, why you should be eating more often (yes!), the fat loss benefits of more sleep, and how even taking a few deep breaths can put you on a successful path to weight loss.

1. Never get too hungry

You make poor decisions when your judgment is compromised. Hunger is a primal urge that’s difficult to deny. When you're famished, it's hard to hold off until you can find healthy food. As a result, you end up eating anything that's not nailed down, and typically, regretting it. Planning meals and snacks works wonders to head off the intense hunger that can do a number on your best intentions to eat right. Always tote healthy snacks, such as an ounce of pistachios, a hard-cooked egg and some whole grain crackers, Greek yogurt, or 1/4 cup raisins. Don't skip meals or skimp on them, either.

2. Be honest about your daily calorie allowance

Everyone has a calorie budget, whether you're trying to maintain your weight or lose a few pounds. I've found that people ignore this simple fact. Your calorie budget allows you to build a healthy diet, and it helps prevent frustration about weight control. The 2010 Dietary Guidelines for Americans provide suggested daily calorie intakes based on gender, age, and physical activity level. When you know your calorie budget, then you can plan on how many servings of fruits, vegetables, whole grains, low-fat dairy, and other protein sources to include every day.

3. Eat right post-workout

People are notorious for overestimating how many calories they burn during physical activity, which is often far less than actual calories burned. When you overestimate the calories you burn during exercise, you may eat more than you need, making weight loss and maintenance difficult. High-intensity exercise may drive women to eat more, and moderate exercise may be the key to easier weight control. To see how many average calories you’re burning during everyday activities and exercise. You can see how easy it is to wipe out the calories burned during a workout with just a few extra nibbles during the day. 

4. Use the red, orange and green rule

At each meal include one food that is any of these colors. By focusing on these foods, you'll be sure to get some produce on your plate and won't have space on your plate for higher-calorie fare. (Bonus: Colorful fruits and veggies help your skin look healthier and younger!

5. Eat one less bite

Doing this at every meal could save about 75 calories a day which equates to nearly an 8-pound weight loss in one year!

6. Be a heavy drinker

Water is essential for keeping the body hydrated and we're actually more likely to retain "water weight" by not drinking enough of it rather than by having too much. The needs of each person will be different, but the general recommended daily amount is 64 ounces. It also takes up space in your stomach so you'll feel fuller while taking in less calories.

7. Kick the salt habit

Salt is a big contributor to weight gain and often a reason why the numbers on the scale aren't going down. The average American consumes twice the amount of salt they should have each day, leading to weight gain, bloating, and the inability to lose stubborn pounds. Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods. You'll see a puffy face and belly go down quickly just by cutting back on your sodium intake and choosing more natural foods.

8. Spice up your food

Adding hot spices to your meals can help curb hunger, according to a study in the British Journal of Nutrition. Need another reason to add some heat? Scientists at the State University of New York at Buffalo found that capsaicin (a compound found in chilies) triggers your brain to release feel-good endorphins. A full belly and a good mood? Pass the hot sauce!

9. Don't think diet soda will help you lose weight

A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body's natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it's eating sugar, and you crave more.

A separate study found that even just one diet soda a day is linked to a 34% higher risk of metabolic syndrome, the group of symptoms including belly fat and high cholesterol that puts you at risk for heart disease. Whether that link is attributed to an ingredient in diet soda or the drinkers' eating habits is unclear. But is that one can really worth it?

10. Focus on nutrient balance instead of calorie counting

Making sure an eating occasion has carbs, protein, and fat instead of just counting calories (like a 100-calorie pack) delivers better energy and fat loss results by giving the body what it needs, like quick- and longer-digesting nutrients so you stay full longer.

Have Psoriasis? 6 Ways to Pull Off Your Best Hair Day Ever

Save Your Strands

When psoriasis starts to act up, chances are good that you’ll see red and raised plaques on your scalp. In fact, about half of all people with the condition have some signs of scalp psoriasis, according to the National Psoriasis Foundation. If the scaly spots extend beyond your hairline onto your forehead, neck, and/or ears, follow these simple tips for soothing your scalp and styling your hair to make every day your best hair day ever.

Buy the Right Products

Your doctor might prescribe topical treatments or systemic medications for your psoriasis, or you might just head to the local CVS for over-the-counter options. “There are many therapies that target scalp psoriasis,” says Melodie Young, MSN, RN, a nurse practitioner at Modern Dermatology Aesthetics Center, an affiliate of Baylor Health Care in Dallas, and an adjunct clinical faculty member at the University of Texas at Arlington Graduate School of Nursing. “Gels, creams, sprays, and lotions can be very helpful.” You may need to try different products and formulations, both over-the-counter and by prescription, before you find those that work best for you.

Find Your Scent Soulmate

Some of the topical medications used to treat scalp psoriasis contain tar, which has a strong odor. Fran Klapow, a stylist at Salon Montaage in Long Island, New York, who has scalp psoriasis, recommends disguising the odor by using a great-smelling shampoo orconditioner afterwards. “Lather your hair with it – try to get the shampoo on your hair, not your scalp,” she says. “It will make you feel more feminine and better about your hair.”

Condition the Right Way

The problem with another anti-psoriasis agent, salicylic acid, is that while it helps loosen and remove scales, it also can be drying, says Doris Day, MD, a board certified dermatologist in private practice in New York City and a clinical assistant professor of dermatology at the New York University Langone Medical Center. Day recommends investing in a high quality conditioner with anti-aging ingredients such as the Julien Farel Haircare line, which includes varieties for color-treated, dry, and frizzy hair.

Style Smart

“You may have to get creative about how you comb your hair to hide the redness and the scales,” Day says. If you have a lot of flaking, you may want to shampoo more often to stay ahead of the scales and make styling easier. However, be sure to wash the products you use out of your hair. “Products can build up and make your hair look heavy and greasy,” she says. And, if you’re sensitive to heat, you may not want to blow dry your hair.

Try a low, relaxed bun to mask psoriasis symptoms behind the ears, for example, says Kevin Mancuso, a certified trichologist (someone who specializes in the health of the hair and scalp) and the creative director of Nexxus Salon Hair Care. “The easiest way to add lift and volume to hair is by using a dry shampoo before styling,” he says. “You can also crimp hair at the root with a flat iron; this technique helps create lift in your hair because it won’t fall in its standard, uniform way afterwards.”

Schedule a Hair Appointment

Finding a stylist familiar with the challenges of psoriasis will help you find a hairstyle that looks good and helps cover redness. If you'd like to color your hair, talk to your doctor first; you may be able to get a prescription for a super-strong medication, like a corticosteroid, that you could use for a couple days before your appointment. “You want your psoriasis to be as good as possible when you go to have your hair colored so it won’t burn when it’s applied,” Young says. Also, ask your stylist to be extra gentle, Young adds, and to use gentle products on your scalp. Many people with scalp psoriasis can use hair dyes and sprays without a problem. But, if you’re concerned, have a patch test done in a small area before the chemicals are applied all over your scalp to see if they cause irritation. If they don’t, you can proceed with the treatment.

Eat for Healthy Hair

A healthy diet can keep your hair shiny and help manage your psoriasis. This means avoiding fatty red meats and processed packaged foods, says Keri Glassman, RD, a nutritionist, healthy cooking expert, and author.

Opt instead for lots of colorful fruits and green leafy vegetables to get your fill of vitamins and nutrients. Add foods rich in omega-3s, such as salmon, mackerel, herring, and flaxseed to your diet. According to a study published in the journal Clinical, Cosmetic and Investigational Dermatology in 2011, a supplement with a mix of omega-3 fatty acids complemented topical treatments for psoriasis and improved skin quality.

To make this your best hair day ever, start with a breakfast rich in fresh fruit, have a leafy green salad for lunch, and dig into a grilled salmon filet for dinner.

Can Cold Weather Change Bad Fat to Good Fat?

Researchers have found that exposure to cold temperatures may prompt unhealthy fats to become healthy fats, but obesity and inflammation may blunt the effect.

Cold temperatures may prompt unhealthy white fat in the thighs and belly to turn into brown fat that burns calories for body heat, a new study says.

But being obese appears to hinder this process, according to researchers.

Most adult fat deposits are what's known as white fat, and it was once believed that only babies have brown fat, which appears to help keep them warm.

Previous research suggested, however, that adults also have some brown fat. Then a study published in 2012 by researchers at Harvard determined that the brown fat found in adults isn't the same as brown fat in babies.

Brown fat in babies arises from muscle, but brown fat in adults is actually a "beige" fat that occurs from the "browning" of white fat, the Harvard team explained.

For the new study, a team of researchers led by Dr. Philip Kern of the University of Kentucky School of Medicine compared belly fat taken from 55 people during the summer and the winter. They also examined thigh fat collected from 16 people after they held an ice pack on their skin for 30 minutes.

RELATED: U.S. Obesity Rate Shows Signs of Leveling Off

Belly fat taken from people in the winter had higher levels of two genetic markers for brown fat than belly fat collected in the summer, the study found.

The thigh fat taken after people placed an ice pack on their skin also had higher levels of three genetic markers linked with brown fat, the researchers reported.

However, these brown fat-producing effects were blunted in obese people, according to the study released Oct. 9 in the Journal of Clinical Endocrinology & Metabolism online.

"We wanted to investigate whether human adults had the ability to transform some white fat deposits into beige fat when they were exposed to cold," Kern said in a journal news release.

"Browning fat tissue would be an excellent defense against obesity. It would result in the body burning extra calories rather than converting them into additional fat tissue," he added.

Kern said the findings "indicate inflammation can hinder the conversion of white to beige fat."

Prior research has shown that brown fat prevents obesity in rodents, according to the researchers. And several past studies have suggested that cooler temperatures may help burn calories in humans, including one study that suggested the effect might be linked to brown fat.

But for now, the research is preliminary and experts say it's too soon to know if cold temperatures would have much of an effect on weight in people.

Excessive Gas and the Foods You Eat

Although passing gas can be embarrassing, it’s also perfectly normal. Most people pass gas or belch more than 20 times a day. Your gut produces excessive gas for a number of reasons — swallowing too much air or changes in your diet, for example. Other common causes of gas are food intolerance and difficulty digesting certain foods. Even things that are good for you, such as fiber-filled foods, also cause gas, so eating them slowly and limiting or avoiding those that give you severe intestinal gas can help ensure you get good nutrition without all the bloating and discomfort.

Gas-Producing Foods: Vegetables
The sugars in some vegetables can lead to intestinal gas as they’re digested. Onions and artichokes contain fructose, a type of sugar, while another sugar, raffinose, is found in asparagus, brussels sprouts, broccoli, and cabbage, among others. Vegetables that have soluble fiber, like peas, can cause gas as they’re digested in the large intestine. Those with insoluble fiber should pass through without discomfort or excessive gas.

Gas-Producing Foods: Fruits
Some fruits contain another sugar, called sorbitol, which causes excessive gas. The biggest culprits include prunes, apples, peaches, and pears. Sugar-free gum and candy are sweetened with sorbitol, which is why they can lead to excessive gas, too. Fruits also contain soluble fiber, which when digested in the large intestine produces gas as a byproduct.

Gas-Producing Foods: Starchy Foods
Starches, which are very high in carbohydrates, can cause gas when your digestive tract goes through the process of breaking them down. At the top of the list are foods made with wheat, including breads, cereals, and pastas, all of which can lead to intestinal gas. Other common gas-producing foods in this category are corn and potatoes. Unlike all the other starches, the one that doesn’t seem to create intestinal gas is rice.

Gas-Producing Foods: Milk and Dairy Products
Milk and other dairy products contain a sugar called lactose, which can be difficult for your digestive tract to process if your body doesn’t have enough of the enzyme lactase. Cheese, ice cream, and milk all contain lactose, and may cause excessive gas in people. Those with lactose intolerance may need to skip these foods to avoid intestinal gas and belly pain.

Gas-Producing Foods: Oats
Though oatmeal makes a healthy and delicious breakfast, packed full of cholesterol-reducing fiber, it's also one of the foods that can cause intestinal gas. Oatmeal, oatmeal cookies, and other oat products — including oat bran — can all result in excessive gas because of their high soluble-fiber content. If you want to eat oats for their many health benefits, try slowly adding them to your diet in limited quantities to give your body time to adjust. If you’re a fan of oat bran, try switching to wheat bran, which is high in insoluble fiber that passes through the body, usually without a problem.

Gas-Producing Foods: Beans
Everyone knows the ditty: "Beans, beans, the musical fruit…" As nutritious as beans are, they’re notorious as a major gas-producing food. Beans create excessive gas for two reasons. First, they have a high raffinose content — the same gas-causing sugar found in certain vegetables. Second, beans also contain soluble fiber, whose digestion releases intestinal gas. Keep track not only of the amount of beans you eat, but also of other gas-producing foods you might be eating them with, like the cheese and onions you sprinkle on your three-bean chili. Or try an over-the-counter digestive aid like Beano.

Gas-Producing Foods: Sodas and Soft Drinks
A fizzy soda or sweet, fruity drink may taste delicious and refreshing, but your belly may have trouble digesting it — and uncomfortable stomach gas may be the result. The carbonation in sodas and soft drinks is just air, which can result in uncomfortable and excessive gas. Fructose, the sugar used to sweeten some of these beverages, can also be difficult to digest, resulting in intestinal gas.

How Much Exercise Is Enough?

It depends on whether you want to lose weight, increase endurance, or reach other fitness milestones. Learn about exercise guidelines and the importance of determining your exercise goals.

Before you make a decision on how much exercise you need, you should have a good idea of your exercise goal or goals: Are you exercising for physical fitness, weight control, or as a way of keeping your stress levels low?

Exercise: How Much You Need

"How much exercise is enough for what?," asks David Bassett, Jr., PhD, a professor in the department of exercise, sport, and leisure studies at the University of Tennessee in Knoxville.

For general health benefits, a routine of daily walking may be sufficient, says Susan Joy, MD, director of the Women's Sports Health Program at the Cleveland Clinic.

If your goal is more specific — say, to lower your blood pressure, improve your cardiovascular fitness, or lose weight — you'll need either more exercise or a higher intensity of exercise. So figure out your goals first, then determine what type of exercise will help you meet them and how much of that particular exercise you'll need to do.

Current Exercise Guidelines for Americans

According to the U.S. Centers for Disease Control and Prevention, everyone needs two types of physical activity each week: aerobics and muscle-strengthening activities. Aerobic activity involves repetitive use of the large muscles to temporarily increase heart rate and respiration. When repeated regularly, aerobic activity improves cardio-respiratory fitness. Running, brisk walking, swimming, and cycling are all forms of aerobic activity.

Muscle-strengthening activities are designed to work one or more muscle groups. All of the major muscle groups — legs, hips, back, abdomen, chest, shoulders, and arms — should be worked on two or more days each week. Lifting weights, working with resistance bands, and doing pushups are all are forms of muscle-strengthening activities.

Adults need at least 150 minutes of moderate-intensity physical activity each week, in addition to muscle-strengthening activities. If activity is more vigorous in intensity, 75 minutes a week may be enough. For even greater health benefits, though, more activity is better: 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity, or a mix of the two.

It's best to be active throughout the week, rather than concentrating all of your physical activity in one day. That means 30 to 60 minutes of exercise, five days a week. You can break it up into even smaller chunks: three brief periods of physical activity a day, for example. In order for it to be effective in improving health and fitness, you need to be sure to sustain the activity for at least 10 minutes at a time.

Exercise: What You Need to Lose or Maintain Weight

A combination of dieting and exercise is more effective for weight loss than dieting alone. To lose weight, 60 minutes of moderate to vigorous intensity physical activity on most days is recommended. Physical activity is also important to maintain weight loss. Moderate intensity physical activity for 60 to 90 minutes on most days will help maintain weight loss. Of course, a healthful, low-calorie diet is also important for both losing and maintaining weight. The amount of exercise you need for weight loss or weight control depends on what you eat, as well as on the type of exercise you choose.

The Lifelong Benefits of Exercise

Feel younger, live longer. It's no slogan — these are actual benefits of regular exercise. People with high levels of physical fitness are at lower risk of dying from a variety of causes, according to a recent study published in the Journal of the American Medical Association.

Physical Fitness: What the Benefits of Exercise Mean for You

There's more good news. Research also shows that exercise enhances sleep, prevents weight gain, and reduces the risk of high blood pressure, stroke, type 2 diabetes, and even depression.

"One study found that when breast cancer survivors engaged in exercise, there were marked improvements in physical activity, strength, maintaining weight, and social well-being," explains Rachel Permuth-Levine, PhD, deputy director for the Office of Strategic and Innovative Programs at the National Heart, Lung, and Blood Institute of the National Institutes of Health.

"Another study looked at patients with stable heart failure and determined that exercise relieves symptoms, improves quality of life, reduces hospitalization, and in some cases, reduces the risk of death," adds Dr. Permuth-Levine. She points out that exercise isn't just important for people who are already living with health conditions: "If we can see benefits of moderate exercise in people who are recovering from disease, we might see even greater benefits in those of us who are generally well."

Physical Fitness: Exercise Basics

Physical activity doesn't have to be strenuous to produce results. Even moderate exercise five to six times a week can lead to lasting health benefits.

When incorporating more physical activity into your life, remember three simple guidelines:

Exercise at moderate intensity for at least 2 hours and 30 minutes spread over the course of each week.

Avoid periods of inactivity; some exercise at any level of intensity is better than none.

At least twice a week, supplement aerobic exercise (cardio) with weight-bearing activities that strengthen all major muscle groups.

Physical Fitness: Making Exercise a Habit

The number one reason most people say they don't exercise is lack of time. If you find it difficult to fit extended periods of exercise into your schedule, keep in mind that short bouts of physical activity in 10-minute segments will nonetheless help you achieve health benefits. Advises Permuth-Levine, "Even in the absence of weight loss, relatively brief periods of exercise every day reduce the risk of cardiovascular disease."

Set realistic goals and take small steps to fit more movement into your daily life, such as taking the stairs instead of the elevator and walking to the grocery store instead of driving. "The key is to start gradually and be prepared," says Permuth-Levine. "Have your shoes, pedometer, and music ready so you don't have any excuses."

To help you stick with your new exercise habit, vary your routine, like swimming one day and walking the next. Get out and start a baseball or soccer game with your kids. Even if the weather doesn't cooperate, have a plan B — use an exercise bike in your home, scope out exercise equipment at a nearby community center, or consider joining a health club. The trick is to get to the point where you look at exercise like brushing your teeth and getting enough sleep — as essential to your well-being.

Remember that physical fitness is attainable. Even with small changes, you can reap big rewards that will pay off for years to come.

The Best Inner Thigh Exercises Ever

As a certified personal trainer and fitness instructor, people often ask me how to tone up their inner thighs. While certain leg-lift-style moves do target the inner thigh muscles, it is not possible to spot-reduce fat from your inner thighs--no matter how many leg-lifts you do! If you're exercising consistently and eating a healthy diet, your body will tend to lose fat all over, not just in one certain area. However, by following a well-rounded workout plan (that includes total body strength training, cardio and flexibility work) along with a healthy diet, you will gradually help reduce the amount of fat located in the inner thigh region as your total body fat percentage drops.

This video includes moves that work multiple muscles at once through large ranges of motion to help you burn more calories while you strengthen the inner thighs. Since these moves incorporate so many muscle groups, you'll burn more fat in less time! 
 
One more note: Don't forget that our bodies are designed to carry a little bit of fat in the inner thigh area, so please don't obsess over producing an "inner thigh gap"! Some bodies were genetically created with a natural thigh gap, but for most of us, strong thighs that may "touch" but help us squat, lunge, walk, skate and skip are healthy!
 

How Eating More Calories Helps You Burn More Calories

Here's a new and compelling reason not to starve yourself: A study recently published in the journal Cell shows that the brain can actually listen and respond to fullness singals by turning white fat (the unhealthy stuff that ups your risk for heart disease and diabetes) into brown fat (the good-for-you fat that helps your body burn calories).

When researchers at the Yale School of Medicine studied the behavior of hunger-regulating neurons in the brains of mice, they found that the hunger and appetite signals act on brain neurons to control fat browning. Eating too few calories (unsurprisingly) caused hunger in the mice, which prevented white fat from turning brown. But eating a normal, hunger-satisfying amount of calories encouraged the browning of white fat, and actually kept the mice from gaining weight.

MORE: How To (Really) Lose Belly Fat After 40

This isn’t the first study to look at how brown fat works. Research published earlier this year discovered that exposure to mildly cold temperatures also spurs brown fat production and helps the body burn more calories in an attempt to produce heat and stay warm. But now, experts know where brown fat actually comes from in the first place. “It’s actually eating that encourages white fat to turn brown. If you eat, you promote heat production,” says lead study author Xiaoyong Yang, PhD.

From an evolutionary standpoint, this makes a lot of sense. If food is scarce—as it often was during the caveman days, your body burns fewer calories to save valuable energy. Once food becomes abundant and you start eating more, the calorie-burning can pick up, too.

The question, of course, is how to find the right balance between eating enough to encourage fat-browning, but not so much that you gain weight. So far experts can’t offer a magic number of calories to aim for, since more research is needed to see how hunger and appetite cause white fat to brown in humans. Still, it’s probably not a bad idea to nix behaviors like overeating followed by crash dieting. “Those habits could wear out your brain’s capacity to control fat burning,” Yang says. And nobody wants that, right?

Pump Up Your Run with Music

Listen Up

 

You don't need lab research to tell you that tunes can help you go longer and feel lighter as you run. "Music can make or break a workout," says DJ Whoo Kid, the mix master for artists like T.I., as well as for hot classes at Equinox gyms. Take your playlist -- and your routine -- to the next level with his exclusive tips.

Find your beat. Plot the songs on your playlist by their beats per minute (bpm) with this quick rule of thumb:

·         For a warm-up (or jogs between sprints): 130 bpm

·         For a steady-paced run: 150 bpm

·         For sprints: 170 bpm

Use iTunes? You can create a Smart Playlist with any chosen bpm range. Or try the Spring app (free, iOS) to get playlists organized by bpm ranges.

Pick something old, something new. DJ Whoo Kid peppers his playlists with both cutting-edge and vintage tunes to hit the right oomph. Get inspiration at soundcloud.com, where you can see which songs are trending or search for classics from year to year ('90s rap, anyone?).

Stack the deck. Don't blow your best songs on the warm-up, DJ Whoo Kid says. Save power songs for when you know you'll need them, like in the middle of your run or the homestretch.

Cruise to the Music

Ditch your watch. Let this playlist be your guide to a fun interval routine from ultra runner Robin Arzon, a running coach in New York City.

Approximate time (in minutes)	Song
0:00 to 4:00	"Shame on Me," Avicii
4:00 to 8:00	"G.U.Y.," Lady Gaga
8:00 to 11:30	"Turn Down for What," DJ Snake and Lil Jon
11:30 to 14:30	"Shimmy Shimmy Ya," Ol' Dirty Bastard
14:30 to 18:00	"Come On to Me," Major Lazer, feat. Sean Paul
18:00 to 21:30	"Valerie," Mark Ronson, feat. Amy Winehouse
21:30 to 25:30	"Work," Iggy Azalea
25:30 to 30:00	"Izzo H.O.V.A.," Jay-Z
Activity	Effort level (on a scale of 1 to 10)
Warm up at a conversational pace.	4 to 5
Go at a tempo (comfortably brisk) pace.	6
Go at a tempo pace, revving to race pace during each chorus: "Turn down for what..."	6 to 7
Recover at a conversational pace.	4 to 5
Pick four points in the song to push your pace for approximately 30 seconds; jog in between.	6 to 7
Run at a race pace, picking it up to a sprint during the rap portions.	7 to 8
Start slowly, like the song, and pick up your pace as the music intensifies halfway through.	5 to 9
Cool down at a conversational pace.	4 to 5