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    7 Best Lower Back Stretches To Ease Aches And Pain

    There’s nothing more satisfying than finding that ahhh-inducing stretch when you have a tight and achy back — and nothing more maddening than not being able to hit that spot. But doing the best lower back stretches for yourself is important – especially when we sit at a desk all day, or even if we’re on our feet.

    Lower back pain is near-universal — in fact, about 80 percent of people experience it at one point or another, according to the American Chiropractic Association. “Where the spine meets the pelvis is kind of a crash site,” says Patrick Donovan, owner of Heather Lane Physical Therapy.

    Why you should be doing back stretches

    It’s little wonder that this area is a pain point for so many seeing as how the daily habits that commonly cause lower back issues are the ones you likely do often: spending hours hunched over a computer, phone, or steering wheel, which all cause the muscles in the front of your pelvic area to shorten and tighten, too. When the hip flexor muscles are contracted in a seated position, those muscle fibres start to shorten, pulling the pelvis forward and pushing the lower back out of alignment. Translation: weaker — and achier — back muscles.

    You’re probably getting the picture that the more time you spend sitting, the more likely you are to experience lower back pain, but it’s not like you can just stop working a desk job or driving your car. Being mindful of your posture and standing up regularly can help you prevent lower back…but what if you’re already hurting? Stretches can definitely help.

    A quick disclaimer: If you’re experiencing extreme pain or pain that radiates down your leg, talk to a doctor or physical therapist to make sure there’s nothing serious going on — and do that before trying out the stretches below, says Donovan.

    If it’s just everyday aches and pains, here are the 7 best lower back stretches to do at home, ASAP.

    How to: Start in a kneeling position, with shins flat on the ground, butt on heels, knees slightly wider than torso and hands in lap. Walk arms forward to straight on the floor, lower stomach down onto thighs and rest forehead on the floor. Hold for at least 30 seconds.

    READ MORE: The 3 Stretches You Should Be Doing Daily

    Sphinx Pose

    How to: Start by lying on the stomach with legs extended, elbows bent, upper arms close to ribs and hands planted on either side of the rib cage. Lift chest and walk hands forward so forearms rest on the floor parallel to each other, with elbows beneath shoulders. Press forearms and hands into the floor and tuck tailbone in to engage lower abdominals and support the spine. Lengthen from tailbone through crown of head.

    Hold for at least 30 seconds.

    Thread the Needle

    How to: Start on all fours. Slide the right hand along the floor behind the left wrist until the shoulder is on the floor. Hold for at least 30 seconds. Reverse movement and lift right arm into the air, twisting to gaze up. Repeat on the other side.

    Low Lunge Twist

    How to: Start in a low lunge with the left foot forward between hands and the right leg extended straight back. Draw the left hand straight up overhead toward the ceiling and rotate the torso from the waist to gaze up at it. Hold for at least 30 seconds, then return to low lunge and repeat on the other side.

    Cat/Cow

    How to: Start on hands and knees with elbows and wrists below shoulders, knees below hips and toes untucked. On the inhale, drop your stomach and arch back to lift your tailbone and chest towards the ceiling. Look up. On the exhale, pull the navel to the spine and tuck the chin and pelvis towards the navel to round the spine. (Initiate the movement generated from the tailbone and allow the spine, neck and head to follow.) Repeat for at least 30 seconds.

    READ MORE: LISS: A Complete Guide, From What It Actually Is, To How And When To Do It

    Spinal Twist

    How to: Start lying on the left side with legs bent and both arms straight, the right one resting on top of the left. Keep left arm on the floor and knees pointed toward the left side, then open right arm across the body in line with shoulder, bringing it to rest on the floor on the right side of the mat. Hold for at least 30 seconds, then repeat on the other side.

    Seated Spinal Twist

    How to: Start seated with legs crossed. Plant left foot outside of the right thigh, lifting knee as needed. Extend arms up overhead and twist torso to the left, placing right elbow against the outside of the left knee and left hand on the floor behind (but close to) back. On the inhale, lengthen the spine. On the exhale, gently twist lower back, middle back and then upper back to the left. Hold for at least 30 seconds. Then, repeat on the other side.

    This article was originally published on www.womenshealthmag.com More

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    You Can Whip Up These High-Protein Bagels For Half The Calories Fast

    Picture this: it’s Wednesday, you’re in the throes of a work deadline and the clock hits 13:45. You haven’t eaten and your stomach hates you. You need to grab something nourishing, fast. Enter: these high-protein bagels, saviour of the stomach; goodness in a bite.

    These high-protein bagels pack a punch

    These high-protein bagels come from the mind of none other than WH Cover Star Angelique Daubermann. “You know I had to make my favourite food (bagels) with my other favourite food (cottage cheese),” Daubermann explains. “I love these for many reasons, but especially because most bagels you’ll find on the shelf are pushing 300 calories for those big bad boys! Now you can have a cute (lower cal) and higher protein bun with a hole in it for only 160 calories AND 11g of protein! This means more calories for your fave fillings!”

    For even more protein, this muscle-building sandwich features cottage cheese and an egg. Micronutrients are always key, so load up on the veg when compiling this high-protein bagel and you’ve got yourself a star meal.

    READ MORE: These Flax Energy Bites Will Keep You Fuelled Until Your Next Meal

    The Lean Girl’s High-Protein Bagels

    Whip these up in a flash and snack on something wholesome and protein-rich.

    Prep Time 15 minutes minsCook Time 20 minutes mins

    Course Breakfast, LunchCuisine American

    Calories 161 kcal

    120 g Flour (cake or oat)250 g Fat-free smooth cottage cheese1 tsp Salt1 tsp Baking powder1 tsp Garlic & herb spice1 Egg, for egg washEverything Bagel seasoning to garnish
    Combine your dry ingredients.Add the cottage cheese and spoon the mixture together to form a dough.Once dough is formed, divide into four sections.Roll out the four sections into circles, making a hole in each one to create the bagel.Bake the bagels in the oven for 15 minutes.Fry up an egg and add it to the bagel with avocado, cottage cheese and baby spinach.

    Keyword air fryer, bagels, egg muffin, high-protein

    READ MORE: This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need Icing More

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    The Top Beginner’s Weightlifting Gear To Elevate Your Training

    If you’re taking up weightlifting in 2024 – and need the weightlifting gear to go with it, you’re not alone. More and more women are taking up the sport, a positive turn from the days we shied away from heavy weights. As we know, weightlifting is not only paramount for supporting bone and muscle health (something that declines as we age), but it builds epic muscle that in turn, shreds our fat stores. Not only that, but the feeling of lifting something heavier than you were previously able to is unmatched.

    Why choose weightlifting?

    Weightlifting can score you a tighter, more toned body and act as a shield against some diseases. It decreases the risk of osteoporosis as well as pregnancy complications like gestational diabetes, preeclampsia and postpartum depression. It also protects from heart conditions, injury (especially from falls) and diabetes.

    READ MORE: Exactly How To Start Your Weightlifting Journey

    The right weightlifting gear, explained

    When it comes to weightlifting gear, the right stuff can elevate your training experience from one that’s only ok to one that’s epic and helps you grow and create those #gainz. We’ve outlined the top weightlifting gear, including shoes and the rest to help you on your way to greater heights in the sport.

    Nike Swoosh Flyknit

    It all starts with the right bra. Ultra-stretchy fabric on the back makes changing a breeze, and the traditional adjustable hook-and-eye clasp lets you find the perfect fit, especially with an ever-changing body. It’s perfect for all training, especially when transitioning from deadlifts to burpees. This bra’s got you covered.

    Burnt Core Tights

    Consider these your new go-to tights. The mid-rise waistband provides a supportive fit, constructed with new cutlines for increased flexibility, and squat-proof fabric ensures optimal coverage while you train.

    READ MORE: Try This Tough-ish Workout To Really Build Your Strength

    Mr Price Sport Cropped Vest

    You’re going to want a soft, breathable vest to take you through each workout in style. This one is quick-drying, comfy and cute.

    Reebok Nano X4

    Stay light and breezy with this shoe. The new Nano X4 introduces a completely redesigned upper with all-new FLEXWEAVE material engineered with a midfoot ventilation panel for increased breathability, durability, and a premium look and feel. Plus, the Lift and Run (L.A.R) Chassis System features innovative midsole technology built for added stability when lifting and cushioning for running and jumping. Available from February 15th.

    Wrap Gym Glove

    For when you’re not keen on calluses on your hands, get a pair of grippy gloves to help. This pair has an adjustable wrap-around fit so you can lift anything or nail a pull-up with ease.

    READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine

    Vinyl Weight Set

    If you’re looking to begin your weightlifting journey at home, this set helps a ton. Your set can be transformed into a barbell, kettlebell or dumbbell. It goes up to 20kg, so it’s perfect for beginners.

    Foam roller

    After every session, use this foam roller to soothe muscle pain from weightlifting sessions. It’s lightweight and compact but has grooves that provide dee-tissue massage when you roll muscles over it.

    Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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    These Flax Energy Bites Will Keep You Fuelled Until Your Next Meal

    Looking for a delightful and nutritious snack that’s a breeze to whip up? Enter these flax energy bites! In just 30 minutes, you can create a batch that will keep you fuelled throughout the week. What’s even better? Pop them in the freezer and they’ll stay fresh for up to a month. Packed with the goodness of flax meal, a rich source of omega-3 fatty acids and dietary fibre, these little energy boosters are as healthy as they are tasty.

    READ MORE: These Are The 20 Best Healthy Snacks For Weight Loss

    Per serving: About 97 cal, 7 g fat (1.5 g sat), 0 mg chol, 45 mg sodium, 8 g carb, 2 g fibre, 5 g sugar (2 g added sugar), 3 g pro

    Let’s Bake These Tasty Energy Bites:

    Flax Energy Bites

    They’re easy to make and will feed you all week.

    Total Time 30 minutes mins

    Servings 30 servingsCalories 97 kcal

    1 Food processor
    ⅔ cup roasted unsalted almonds6 pitted Medjool dates½ cup flax meal3 tbsp rolled oats⅔ cup smooth natural almond butter, stirred well1⅓ tsp honey1 tsp pure vanilla extract ½ tsp kosher salt¾ about 3/4 cup bittersweet chocolate, finely chopped 
    Heat oven to 190°C. Spread almonds on small rimmed baking sheet and roast until fragrant, 10 to 12 min.; let cool 10 min. In food processor, pulse dates to chop. Pulse with almonds, flax meal and oats to finely chop nuts. Pulse in almond butter, honey, vanilla and salt until dough starts to form. Pulse in 1 Tbsp water (adding more water 1 tsp at a time if needed) until dough holds together when squeezed. Transfer to large bowl and fold in chocolate. Roll into 2.5cm balls and place on parchment-lined baking sheet. Refrigerate, covered, 30 min. Refrigerate in airtight container up to 1 week or freeze up to 1 month.

    READ MORE: These Pistachio Energy Balls Are The Perfect Snack

    This article by Samantha Macavoy was originally published on Women’s Health US. More

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    You Won’t Believe These 6 Health Benefits Of Homemade Chocolate Cake

    When are peanut butter cookies and chocolate cake healthy? When you’re making them. Bust out a Bundt pan and cook up some perks…

    1. Less Stress

    Measuring out ingredients or kneading dough forces you to concentrate. These mindful moments calm the brain’s emotional centre – and direct blood flow to its impulse control hub. Which means you’ll feel more chilled overall.

    TRY RECIPE: This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need Icing

    2. Boosted Immunity

    Eeek, you’ve burnt the base! When it happens, focus on the upside: now you, too, can join the #PinterestFail sisterhood! Regularly flipping judge-y thoughts to more positive ones can lower stress hormone levels, which improves cell health and your body’s overall ability to fight off illness.

    3. Enhanced Cognition

    Any way you bake it, mixing up Grandma’s muesli rusks provides great brain benefits. Stringently following a recipe strengthens your procedural memory (a form of long-term recall that allows you to do something you haven’t done in years – you know, the “it’s like riding a bike” cliché). But going rogue – and say, holding the raisins and adding dried cranberries – flexes your smarts and gives your strategic reasoning skills a workout.

    READ MORE: 15 Wellness Journals To Kickstart Your Year

    4. A Healthier Heart

    Moving from counter to fridge and back does not = cardio for the day! But it does engage your muscles, which improves the way your body metabolises sugars and fats. Keep at it for two hours and you’ll net better blood-sugar levels – and, over time, significantly lower “bad” cholesterol. This, in turn, strengthens your ticker.

    5. A Longer Life

    Friends don’t let friends bake alone – at least not if they want to spend their golden years together. Batter-ing up with a loved one can build strong bonds that tack years onto your life. Sharing the fruit(cake)s of your labour is even better: generous acts lower inflammation levels, curbing your risk for chronic diseases like diabetes.

    READ MORE: Everything You Need To Know About Type 1 Diabetes

    6. A Slimmer Bod

    Isn’t it ironic? Indulging in homemade treats once a week buoys self-control, maintains a healthy-eating motivation (finally, a break from kale!) and prevents the “oh, what the hell” effect that leads to inhaling the whole tray. The key is planning the indulgence. Have one or two brownies warm out of the oven, then feed the rest to friends.

    Sources: Dr Nicole M. Avena, author of Why Diets Fail; Dr Elisha Goldstein, author of Uncovering Happiness; Dr Timothy De Waal Malefyt, Fordham University; Dr Emma Seppälä, Stanford University School Of Medicine. More

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    10 Best Maternity Leggings For Moms-On-The-Move

    Ditch the maternity myths, mama! Those “one size fits all” leggings you loved pre-bump won’t cut it anymore. As your beautiful belly grows, your workout wardrobe needs a little refresh. No more tugging up tights, flashing with rogue crop tops, or feeling like you’re suffocating mid-burpee. Enter: the glorious world of maternity leggings.

    We scoured the fitness landscape (read: online reviews, mama forums and our own sweaty test runs) to bring you the top 10 maternity leggings that’ll move and groove with you every step of the way. Whether you’re doing a HIIT class, stretching it out with yoga, or just chasing toddlers around the park, these leggings will keep you comfy, supported and (dare we say?) stylish. Plus, they’ll transition seamlessly into postpartum life, so you can rock them long after baby arrives. 

    READ MORE: The 15-Minute Pregnancy Workout You Can Do At Home

    We called on the experts

    We polled our amazing community of moms to find out what really matters when it comes to maternity leggings. Key components to look out for across the bank were: stretch, comfort, support and moisture-wicking material.

    Fitness influencer Michelina Chindiya shared: “What I looked for were leggings that had a good hold on the belly area. I found that initially with the cheaper tights, they would stretch out fast and I’d find myself pulling them up ever so often throughout my workouts. I also looked out for full coverage of my belly.” She adds, “I wanted leggings that weren’t too thick and a hassle to put on, because as you get bigger, especially in the last trimester, it’s hard to get into a super tight set of leggings.”

    Fitness trainer and influencer Katy Cloeté says that comfort is her number one priority. “As your belly grows, support is necessary. Some women may need this support earlier in their pregnancy rather than later. Most women won’t be doing extreme exercise later on in their pregnancy, so extreme compression and support is not necessary. But a snug enough fit to make your belly feel supported is a must for me… again, this probably mostly boils down to comfort,” she adds.

    Katy’s tip for the summer: “If you are carrying at your biggest during the summer months, then leggings with moisture-wicking materials are best! You’ll most likely be perspiring a lot more than usual. I also prefer to stick to darker colours that will hide any sweat marks in unwanted places!”

    Our Top Maternity Leggings Picks:

    adidas ⅞ Maternity Leggings

    These leggings are comfy, supportive with a super high waist that grows with you, and moisture-wicking to keep you dry. Plus, say goodbye to annoying seams and hello to distraction-free movement.

    Nike Zenvy Maternity

    These unbelievably soft biker shorts are squat-proof, sweat-wicking and oh-so-gentle on your skin. The maternity design adapts to your changing body, so you can move freely and confidently throughout your pregnancy. Plus, they’re durable enough to handle all your workouts.

    PUMA Maternity Studio ⅞ Leggings

    These PUMA leggings boast dryCELL tech to keep you cool, a supportive high waist and a cropped silhouette that’s both trendy and practical. Because pregnant mamas deserve some fierce workout style, too!

    Maxed Maternity Mid-Thigh Tights

    Looking for an affordable and comfy option? Look no further than these mid-thigh tights from MrP Sport. They offer supportive stretch, an extended band for your growing bump, and all at a budget-friendly price. Perfect for keeping active throughout your pregnancy journey.

    Cotton On Maternity Core ⅞ Tights

    Simple yet effective, these tights from Cotton On tick all the right boxes. The comfy curved waistband grows with your bump, the ankle length is perfect for warmer weather and the elasticated waistband adds an extra touch of comfort.

    Reebok Lux Maternity Tights 2.0

    Reebok knows comfort is key, and these leggings deliver. From indoor cycling to prenatal yoga, they’ll keep you supported and sweat-free with their high-stretch waistband and seamless construction. Plus, they look as good as they feel, thanks to the flattering design.

    Bellysimo Maternity Leggings

    Silky soft and perfect for any activity level, these leggings are a budget-friendly gem. The cotton/nylon blend belly band is comfy and supportive, and the non-ravel fabric allows you to customize the length for the perfect fit. A great choice for all stages of pregnancy and postpartum.

    H&M Mama Cycling Shorts

    Not technically workout gear, but these soft jersey shorts with a wide, comfy waistband are ideal for walks, errands, or lounging. They offer just the right amount of coverage and movement for your growing bump, making them a versatile addition to your mama wardrobe.

    Nike One Maternity Short

    The Nike One Biker Shorts are sweat-wicking, squat-proof and totally opaque, so you can move with confidence. The maternity design ensures a perfect fit throughout your pregnancy, and the versatile style makes them perfect for workouts or everyday wear.

    OTG Maternity Leisure Short

    Up your lounge game with these comfy and lightweight shorts. They’re perfect for relaxing at home or running errands, offering just the right amount of coverage and movement for your growing bump.

    Note: Always find out from your doctor whether exercising while pregnant is safe and reassess the situation at every check-up. If you feel uncomfortable at any point, stop and call your doc.

    Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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    Chew Slowly, Don’t Skip Breakfast And Eat 30 Plants A Week: 15 Easy Food Changes For 2024

    It’s a new year, and before you rush to set your resolutions and decide 2024 will finally be the year you completely overhaul your diet and fitness (for good, this time), we’re here to remind you that making small, sustainable changes over time is often more effective than attempting drastic alterations (which, often, can’t be sustained).

    With stats showing that 92 percent of people fail to keep their New Year’s resolutions and 80 percent of us will have already failed by the second week of February, we’ve come up with a series of easy food changes – or micro changes, if you will – to help you make 2024 your healthiest yet. Because, if you can figure out how to make your goals easier, you’re more likely to succeed.

    These tiny tweaks are brought to you by a whole host of nutrition experts and doctors, who show that while there’s nothing wrong with aiming big, we can help ourselves by starting small.

    Easy food changes for 2024

    1. Build your meals with plants first

    At the risk of preaching to the choir (aka, WH readers), you don’t need us to tell you that to optimise your diet, you need to hit your five fruit and veg a day target. But how many of us actually do? According to the UK’s NHS, only 55.4% of adults aged 16 and over eat five or more portions of fruit and vegetables on the regular.

    An easy food change for 2024? Make sure you’re eating at least one plant with every meal.

    “Plants include whole grains, pulses, fruits, vegetables, nuts, seeds, herbs and spices,” says Dr Federica Amati, nutrition topic lead at Imperial College School of Medicine.

    “It’s important that we get a variety of these in our diet to maximise our intake of nutrients, plant protein, polyphenols, and fibre, which support our gut microbiome and overall health and wellbeing.”

    READ MORE: 10 Health Benefits Of Pomegranate Seeds And Juice, According To Dietitians

    2. Aim to eat 30 different plants a week

    In fact, if your New Year’s resolution is to eat more veg, why stop at five-a-day, when many experts now believe that adding a variety of fruits and vegetables to our diet is just as important?

    Orla Stone, nutritionist and gut health specialist, says the best way to fight the January blues is by eating various plant fibre.

    “We now know that your gut bacteria need a variety of fibre to thrive so you can’t just rely on the same foods day in and day out,” she says.

    “Given how important healthy gut bacteria are for supporting your mood and mental wellbeing, try to eat 30 different plants per week. Easy ways to support this include adding frozen mixed vegetables or a can of mixed pulses to your regular dinner.”

    3. Try to eat more fermented foods

    With recent studies looking at how fermented foods can affect everything from our gut health and immune system to our cholesterol levels and risk of type 2 diabetes, fermented foods are back in vogue. And making this easy food change is so simple.

    “Eating three to five portions of fermented foods regularly is linked to improved health outcomes,” says Professor Tim Spector, co-founder of ZOE, the personalised nutrition company and author of Sunday Times best-selling Food for Life and Spoon Fed.

    “Different fermented foods contain different types and strains of beneficial bacteria, which contribute to a more diverse and healthy microbiome. Some examples include live yoghurt (unsweetened), kefir, sauerkraut, kimchi, and kombucha.”

    4. Don’t skip breakfast

    Breakfast is often cited as ‘the most important meal of the day’, and for good reason. Added to the list of easy food changes? Eat your breakfast.

    “Most people know that a good, hearty breakfast is important for managing your glucose levels and providing essential nutrients to set you up for an energised day. However, what is often overlooked are the psychological benefits of a healthy breakfast,” says Pilates teacher Sarah Emblow.

    “Breakfast seems to influence our metabolism more so than lunch or dinner, and so by starting your day with a nutritionally balanced breakfast, you are more likely to make healthy choices for the rest of the day, encouraging strong, and improved habits.

    “When that 3pm crash happens, your body is programmed to crave the type of food you ate first in the day, so if you had eggs and avocado for breakfast, you are going to crave something savoury later in the day when your body needs to refuel.”

    READ MORE: 12 Of The Best Vegan Protein Powders You Can Buy Right Now

    5. Add seeds to your breakfast

    One of the easiest food changes you can make for your gut is to add fibre-rich seeds to your breakfast each morning.

    Jessica Sepel, clinical nutritionist and founder of JSHealth Vitamins says her favourite way to do this is by prepping a batch of her mum’s famous seed mix.

    “Simply combine 1 cup of each of the following: chia seeds, sunflower seeds, ground flaxseed or LSA mix, pumpkin seeds, plus 2 tbsp cinnamon, which is then ready to go for the week,” she says. “I enjoy it most mornings with berries and Greek yoghurt. Delicious and satisfying. I also take it with me when I am travelling.”

    6. Focus on the quality and timing of your snacking

    Ever found yourself *accidentally* devouring an entire ‘family sized’ bag of chocolates or ‘to share’ bag of crisps simply because? That would be, er, all of us, then.

    Dr Sarah Berry, a reader in Nutritional Sciences at King’s College London and chief scientist at ZOE, says if there’s one thing you can focus on in 2024, it’s the quality – and timing – of your snacks.

    “The type of snacks you eat are really important for maintaining your energy levels, avoiding blood sugar dips and improving your health,” she says.

    “Try to eat good-quality snacks based on whole foods, such as nuts, whole fruit, and vegetable sticks with hummus. Avoid snacking late into the evening after 9pm, as our ZOE research has shown that this is linked with poorer cardiometabolic health.”

    7. Snack on nuts once per day

    And, actually, if you fancy a snack, Dr Sophie Medlin, consultant colorectal dietician, recommends reaching for nuts above all else.

    “Nuts contain micronutrients such as selenium, zinc and magnesium which are harder to find elsewhere in the diet,” she says.

    “They are also full of fibre and protein so are great for keeping you full between meals. I recommend to my patients to set an alarm for a 3-4pm snack, so they have something before they get too hungry and can’t resist the biscuits in the office.

    “Having an afternoon snack also helps you to make better decisions at your evening meal. So you’re more likely to prepare a balanced evening meal rather than reaching for food delivery apps,” she adds.

    READ MORE: How To Add More Vegetables To Your Diet, Even If You’re Busy

    8. Chew slowly

    “So many of us are fixated on which foods to include or exclude to support our health, and in return, we often overlook just how important the way we eat is for our health,” says Harley St. London-based nutritionist Clarissa Lenherr.

    “Digestion begins with our senses and in our mouth. When we miss this crucial stage of digestion – whether it is because we are shovelling in our food quickly between meetings, distracted by our phones, or eating whilst we work – we might be left with bloating and indigestion.”

    It takes 10-20 minutes for signals from our gut to tell our brain we are full and satiated, she adds. “So when we don’t focus on our food and eating habits, we can miss this signal and end up over-eating and feeling dissatisfied”.

    Brea Lofton, nutritionist and registered dietitian at Lumen, agrees. “Eating slowly and savouring your food instead of eating too quickly can help you recognize when you’re full and satisfied, and help prevent unintended overeating.”

    Some sources have suggested 32 bites per mouthful as a magic number, but this isn’t backed by science. So instead, Lenherr suggests simply putting your fork and knife down in between each bite. “This will help you slow down your eating,” she says. “Take a meeting with your food, dedicate 10 minutes to a meal to eat slowly.”

    9. Drink more water

    So we’re not exactly reinventing the wheel with this tip. But a survey from The State of Nutrition in South Africa 2021 suggests that 41 percent of South African people don’t drink enough water a day. The daily recommended amount? Six to eight glasses of H2O every day. So perhaps 2024 is the year you finally commit to drinking more water…

    “Try to limit sugary drinks and excessive consumption of caffeinated beverages, as these can contribute to dehydration,” says nutritionist Brea Lofton.

    And, remember, when your activity is higher, you are losing water through your sweat. “This means that on days your exercise sessions are more intense, it is a good idea to drink more water,” says Lofton.

    If you struggle to drink enough water, Meghan Foulsham, nutritionist, suggests adding a straw. “Switching to using a bottle with a built-in straw allows you to drink more water without thinking about it. We can take more liquid through a straw, as we don’t need to “gulp”, and it makes the drinking process more pleasant and smooth overall.”

    10. Choose wholemeal for a fibre boost

    The current recommended WHO guidelines say adults should eat 25g of fibre a day. Yet, according to one source, most women are only eating an average of about 16g a day.

    “Most people get 60% less fibre than they should,” says Dr Macarena Staudenmaier, chief medical officer at JERMS. “Fibre is crucial for a healthy diet. It prevents constipation but also diabetes, heart issues, and bowel cancer. Fibre is also a power food for the good bacteria in your gut.”

    Her top tip to up your fibre game? “Choose whole grain options like bulgur wheat, spelt bread, wholemeal pasta, or rye crackers over white versions.”

    READ MORE: Healthy Alternatives To Fried Chips

    11. Watch out for ultra-processed foods

    The terms ‘processed’ and ‘ultra-processed’ have been thrown around a lot over the past year. New research links diets high in ultra-processed foods to increased risks of obesity, Type 2 diabetes, cancer, cardiovascular disease and depression.

    To identify ultra-processed foods, nutritionists say it’s best to check the label. “For 2024, try to cut back on foods and beverages high in added sugars,” says Brea Lofton. “You can make a plan to learn to read food labels to help you identify hidden sources of sugar and make positive changes to your nutrition.”

    12. Avoid large gaps in between meals

    When it comes to eating a healthy diet, it’s not just what and how much you eat that plays a role. When you eat can make a difference, too. Especially if you’re trying to balance your blood sugar levels.

    Jodie Relf, registered dietician says that when we don’t eat for hours on end we end up feeling ravenous. From there, we’re more inclined to reach for larger portions of foods to satisfy that hunger. “Or foods that are high in sugar and energy to quickly satisfy our hunger. This can cause large spikes in blood glucose levels”.

    “Blood sugar crashes can leave you feeling tired, irritable, hungry and anxious,” she adds. “Eating regularly, including protein and healthy fats with your meals/snacks, and prioritising sleep and reducing stress can all contribute to maintaining balanced blood sugar levels.”

    13. Cook double for easy meal prep

    We’ve all experienced that sinking feeling after a long day at work. You’ve come home to an empty fridge and then ended up ordering a takeaway instead of going to the shops and cooking something healthy from scratch. The answer? Double up on portion sizes when cooking your dinner.

    “Save the leftovers for an easy lunch or a quick and healthy dinner option for evenings you’re more on the go,” says nutritionist Meghan Foulsham. “It doesn’t require any extra work, but it saves you time and likely money further down the line, as you don’t have to opt for convenience foods.”

    An easy 2024 goal? Allocate a couple of hours at the weekend or on a quiet evening to fill your fridge with delicious, healthy meals. This will help eliminate the temptation of a takeaway.

    14. Eat your kiwis

    When you think about boosting vitamin C, what’s the first thing that comes to mind? Eating more oranges? Adding a supplement to your diet? What about kiwis?

    Kiwis are powerhouses when it comes to vitamin C – and new research, published in Foods, found that eating two kiwis a day for six weeks increased vitamin C intake by 150 mg per day.

    “Vitamin C is an essential vitamin to support proper immune function, and isn’t made or stored in our bodies,” explains Meleni Aldridge, nutrition consultant.

    “More importantly, it’s absorbed and used up 30-90 mins after ingestion. This means we need to replenish our levels regularly through the day with vitamin C-rich foods that don’t spike your blood sugar, supplements or functional drinks.”

    Other than kiwis, Aldridge suggests eating bioflavonoid-rich foods like peppers, broccoli, brussels sprouts, and spinach. These enhance the absorption of your vitamin C. “Bioflavonoids pack a super antioxidant punch too and are often called ‘vitamin P’ for their multiple health benefits,” she adds.

    15. Cycle sync your diet

    According to 2024 wellness trend forecasts, there’s going to be (finally) an increased conversation around the female cycle – with hormone-balancing foods at the forefront.

    “Eating essential fats from foods like olive oil, avocado, nuts, and oily fish is key for female hormone production, as essentially our hormones are made from cholesterol,” explains Rachel Butcher, head of nutrition at Third Space.

    “Likewise, carbohydrates are the main source of energy for our bodies and therefore not getting an adequate amount of carbohydrates because of a low- or no-carbohydrate diet will likely lead to fatigue, changes in mood and changes in your female sex hormones, which can disrupt your menstrual cycle.”

    Her tip for 2024? “Focus on getting good-quality, complex carbohydrates into your diet from foods such as rice, oats and potato, as well as beans and lentils,” says Butcher.

    But remember, some research highlights that our nutrient needs change across the cycle. “Becoming aware of your cycle, and the physiology at that point, will enable you to understand how you might adjust your nutrition accordingly,” she adds.

    This story was first published by Alice Barraclough on womenshealthmag.com/uk More

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    10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A Trainer

    No offence to sit-ups, planks and hollow holds, but basic core exercises can feel drab day after day. They work the abdominals, but if you’re looking for stronger, sculpted abs, let me introduce you to a secret weapon: the kettlebell. I’m talking about kettlebell core exercises, specifically.

    First things first: “A kettlebell is a cast-iron ball with a handle attached to the top and due to its offset load and centre of gravity, the kettlebell is used to train power, endurance, speed and strength,” says Lauren Kanski, CPT, creator of the Body & Bell program on the Ladder app and a WH advisor. “It’s a very ballistic style of training, but in my opinion, it’s elite if you’re strapped for time and/or financial investment.”

    The kettlebell also adds a fresh spin on core workouts because it uses your entire body, says Kanski. “Many people don’t understand that full-body complex movements are the best options to train the core compared to core-centric exercises,” she explains. And based on the pure versatility of a kettlebell, they allow for a well-rounded workout to build power, strength and endurance in the various movement patterns, all while sculpting your core, she adds.

    Meet the expert: Lauren Kanski, CPT, is the creator of the Body & Bell program on the Ladder app and a WH advisor.

    Another perk? Whether you’re a fitness enthusiast or beginner, kettlebell exercises are effective for anyone and everyone, stresses Kanski. These moves are easy to adapt to your goals and level by changing up the load, speed, time under tension, isolation and tempo.

    As for how often you should do kettlebell exercises, Kanski recommends four to five days a week for optimal results. “The best part about the kettlebells is all the goals go hand in hand,” she explains. “You get leaner, stronger and more athletic as you spend time learning the skills.” (Here! For! It!)

    For a killer total-body workout, keep scrolling for Kanski’s picks for kettlebell core exercises.

    10 Best Kettlebell Core Exercises

    Instructions: Pick one lower-body move, one upper-body move and either a windmill or Turkish get-up. Do 3 sets of 10 reps for each of the upper and lower body exercises and 2 sets of 3 reps for the windmill or Turkish get-up.

    Pro tip: Focus on your breath. “Inhale as you move the load toward the floor or brace to lift and exhale as you move the load away from the floor,” Kanski says. “It applies to all main lifts, swings, cleans and snatches because breathing controls the core engagement.”

    1. Kettlebell Goblet Squat

    Why it rocks: Get ready for a total-body torcher because this move works your upper body, lower body and abs, says Kanski. Your core also works extra hard to stabilize your trunk as you squat up and down.

    How to:

    Start standing with feet slightly wider than hip-width apart and hold a kettlebell at chest height with both hands, elbows bent and pointing toward the floor.

    Inhale as you sit hips back and bend knees to lower body until thighs are parallel to the floor, elbows brushing the inside of knees.

    Pause, then exhale as you explosively press through heels and scoop hips forward to return to standing. That’s 1 rep. Do 10 reps.

    2. Kettlebell Renegade Row

    Why it rocks: This an awesome full-body exercise with an upper-body focus, says Kanski. You’ll also work your anti-rotational core which is key for stabilizing your lower back and preventing your hips from rocking side to side, she adds.

    How to:

    Start in a high plank position with kettlebells in each hand, hands directly under shoulders, feet behind you about hip-distance apart (or wider for more stability). Your body should form a straight line from head to toe.

    Inhale and engage core as you slowly draw kettlebell in right hand up to right hip as if you were putting in pocket. Keep elbow close to body and pointing upward.

    Exhale, keep core engaged and body still, as you continue to push through left hand and slowly return weight to the starting position.

    Repeat with the left side. That’s 1 rep. Continue alternating for 10 reps.

    3. Kettlebell Deadlift

    Why it rocks: Not only is this an awesome move for better balance, but you’ll feel it in your hamstrings and glutes, says Kanski. It’s also a functional movement for walking and running gait strength, she adds.

    How to:

    Stand with feet hip-width apart and hold a kettlebell with both hands in front of you, near thighs.

    Engage core, keep back and legs straight, hinge at hips and send butt back as you inhale and lower kettlebell toward the ground. Keep weight in heels.

    Maintain position and lower as far as your flexibility allows, ideally the kettlebell level with the middle of your shins.

    Squeeze glutes, contract hips, engage core and exhale as you drive back to the starting position. That’s 1 rep. Do 10 reps.

    4. Kettlebell Seated Overhead Press

    Why it rocks: This move takes your legs out of the equation and forces you to work your hips, core and upper body, says Kanski. You’ll also notice your triceps engage as you extend the kettlebell overhead, she adds.

    How to:

    Start seated with legs extended, butt on ground, back straight, with a kettlebell in each hand, arms bent, elbows narrow, palms facing inward and weights resting against upper arms.

    Inhale and in one motion, rotate palms away from body and press the kettlebells overhead until arms are straight and biceps are by ears. Squeeze kettlebells tightly so there is no bend in the wrists.

    Exhale as you reverse motion to return to start. That’s 1 rep. Do 10 reps.

    5. Kettlebell Lateral Lunge

    Why it rocks: This move works your frontal plane, which is key for injury prevention, says Kanski. It also targets your inner thighs which are necessary for stabilizing your core.

    How to:

    Start standing with feet under hips holding a kettlebell at chest.

    Inhale and engage core as you take a large step out with the right leg and sit hips back, bending right knee until right thigh is parallel to floor while left leg remains straight, toes of both feet facing forward. Stay tall in the chest and keep kettlebell close to body.

    Exhale and push through the right heel to return to start. That’s 1 rep. Do 10 reps, then switch sides and repeat.

    6. Kettlebell Windmill

    Why it rocks: This is a hip-dominant movement that works your rotational core, says Kanski. You’ll also engage your obliques as you rotate and stabilize the kettlebell overhead.

    How to:

    Start standing with feet shoulder-width apart, toes pointing toward left at a 45-degree angle, with a kettlebell in right hand, right arm extended straight overhead and left arm by side. Keep eyes on the kettlebell.

    Inhale as you rotate chest to the right, look up at the kettlebell and slowly hinge at waist to lower torso toward floor and touch left foot with left fingers, pushing hips back to the right corner of the room. You can bend left knee as much as needed to rotate but keep standing leg straight.

    Pause, then exhale as you reverse motion to return to start. That’s 1 rep. Do 3 slow reps, then switch sides and repeat.

    7. Kettlebell Turkish Get-Up

    Why it rocks: This advanced move packs a punch and works your rotational core, hip strength, grip strength and upper and lower body, says Kanski. It’s also great for promoting overhead mobility and stability, she adds.

    How to:

    Start lying faceup with right leg straight on mat, left leg bent, foot flat on floor, right arm out at the side on floor at 45-degree angle and left arm holding kettlebell above shoulder, triceps on floor and elbow at 45-degree angle from body.

    Raise the weight up above the chest, keeping your gaze on it, until arm is straight but not locked at the elbow.

    Push into the right forearm to sit up.

    Rise onto the right palm, lift hips off floor and slide right leg behind body until kneeling on right knee with shin parallel to top of mat.

    Sweep right foot back behind body to come into kneeling lunge with both legs bent at 90 degrees. Push through feet to stand bringing feet together under hips.

    Reverse entire movement step-by-step to return to start. That’s 1 rep. Do 3 reps, then switch sides and repeat.

    8. Kettlebell Squat To Overhead Press

    Why it rocks: Not only will you feel a burn in your upper and lower body, but this is an “elite” core move since it works your anti-rotational core and builds power in your legs, says Kanski. It’s a win-win.

    How to:

    Start standing with feet shoulder-width apart holding a kettlebell in each hand, arms bent, elbows narrow, palms facing inward and weights resting against upper arms.

    Inhale and lower body down into a squat.

    Engage core and in one motion, exhale as you push through heels to stand, rotate palms to face away from body and explosively press the kettlebell overhead until arms are straight.

    Reverse the movement to return to start. That’s 1 rep. Do 10 reps.

    9. Kettlebell Halo

    Why it rocks: This move is key for stabilizing your abs and promoting 360-degree core strength, as well as improving the range of motion in your shoulder joints, says Kanski. Hello, shoulder mobility!

    How to:

    Start standing with feet hip-width apart holding the handle of a kettlebell with both hands in front of face, elbows bent and wide at sides. Engage core with belly button pulled in toward tailbone.

    Keeping both elbows bent and the rest of the body still, slowly circle the kettlebell around head once, keeping the weight at eye level. That’s 1 rep. Do 10 reps in each direction.

    10. Kettlebell Farmer’s Carry

    Why it rocks: It might look simple, but this move is a full-body exercise that hits the upper and lower body, in addition to your core, says Kanski. It’ll also target the smaller stabilizing muscles as you stay tall and fight the urge to rotate toward the side holding the kettlebell, she adds.

    How to:

    Start standing with feet together, a kettlebell in left hand, arm by side and right hand on hip.

    Engage abs and take a small step forward. Continue stepping one foot in front of the other for a total of 30 seconds. Rest for 30 seconds then repeat on the other side.

    Benefits Of Kettlebell Exercises For Core And More

    1. Build muscle

    If you’re looking to build major muscle, Kanski says kettlebells are your go-to. Because most kettlebell exercises recruit your *entire* body (hello, Turkish get-ups and squat to overhead press), you get more bang for your buck in less time, she adds. You’ll also notice a lot of kettlebell moves promote time under tension which is extremely effective for muscle hypertrophy (AKA an increase in muscle size).

    2. Produce power

    When training with kettlebells, you’re using compensatory acceleration (for example, swinging the bells as quickly as possible) which torches calories and generates extremely high neuromuscular engagement, says Kanski. “The unique shape and offset load also act as an extended lever, which allows you to produce more torque and power,” she explains. As a result, you build explosive power which is key for overall sports performance and muscular endurance.

    3. Train grip strength

    Kettlebells are phenomenal for grip strength and wrist flexion, in turn, supporting shoulder and elbow health and longevity, says Kanski. After all, you have to use your wrists, elbows and shoulders to control the bell while moving through various planes of motion.

    4. Experiment with training variety

    Based on the 10 moves above, it’s clear there’s a wide variety of exercises you can train with a kettlebell, says Kanski. Whether you’re training lower body, upper body, or core, you’ll see major gains with only one kettlebell. They’re also portable and take little space in your home or gym.

    5. Boost cardiovascular activity

    Not only are kettlebells killer for strength gains, but research shows they also increase aerobic capacity. In fact, one study found that kettlebell exercises could significantly improve aerobic capacity to boost cardiovascular fitness.

    This article by Andi Breitowich was first published on Women’s Health US. More