Slim Down Lifestyle

Bebe Rexha is no stranger to telling it like it is, no matter how good or bad. In the past, she's opened up about having bipolar disorder and why she's no longer ashamed of it. And let's not forget how she called out designers who refused to dress her because of her curves.

Bebe isn't afraid to keep it real, and that's one of her most appealing traits. As the Health June cover star, Bebe opened up about her music, mental health, nutrition, and workout routine. Here's what she wants you to know.

Three years ago, I received a message in my inbox from some very experienced environmental campaigners. They invited me to help start up a statewide campaign to ban plastic bags in Victoria. At first I was nervous, feeling very unsure I had any skills to bring to the table apart from my passion for the issue. But, by this stage of my journey into reducing my own plastic use and living zero-waste, I knew legislation would be one of the ways to get swift action. So I said yes, and Plastic Bag Free Victoria was formed.

The campaign's aim was to highlight and support local community efforts to stop the free distribution of single-use plastic bags while at the same time lobbying the state government for a ban on the free distribution of single-use plastic bags. We put together a petition to present to the government demanding a ban on plastic bags and spent just under a year collecting over 10,000 physical signatures.

Our petition went on to be one of the largest delivered to our state parliament in a decade. But when a bill was first tabled for a ban on plastic bags, it was knocked back. We were disappointed, of course, but we didn't give up hope. Our efforts had added to the conversation, and soon, awareness spread further. Retailers began declaring they would put an end to handing out plastic bags, and a year later the state government declared they would put a ban on plastic bags, to come into effect in 2018.

A campaign of this size required many volunteers with a variety of talents and skills. We relied on people to help spread the message online via social media, to email their local MPs and to stand on street corners asking for signatures. If people donated an hour a week or even just an hour a month, it all added up. 

Desperately need help figuring out my macros... it’s all very confusing to me!

I’ve been doing keto for about 3 months- lost a stone- and I now want to tone up and gain strength! Keto has really changed my life and want to continue with it and gain but seems to be so difficult/confusing

I’m a dancer, but don’t dance everyday all the time. When not performing in shows I work in a busy bowling ally waiting on the 28 lanes- so on my feet ALOT and clock up anywhere from 12,000-22,000 steps a day!

I’m new to weight training and am starting off with just 2-3 times a week with workouts- as well as my dancing or working!

My details are-

Female 25yo 5’1” (155cm) 104lb (47KG)

BF- I’m not 100% sure but I feel it’s about 22%? Need to get this checked more accurately I think.

Never have above 20g carbs a day and always have high protein!

I don’t mind gaining a few KG as long as it’s muscle and not fat- as I was skinnyfat before and worked hard to get rid of the fat I had before

Any help/advise is appreciated!

Willing to take on tips or suggestions too!

Thank you!

Two months ago I got a bee in my bonnet about the idea of running. I’m not sure what it was exactly. Maybe it was Molly tempting me to join her in signing up for a half marathon or my annual flirtation with the idea of running at the first sign of a cool breeze, but whatever the reason, I just felt like running. So I had the motivation, but none of the knowhow. Armed with my fitbit and Hal Higdon’s novice 5k training plan, I started on the pathway to becoming a runner.

Since then, I’ve learned that if you run, no matter how far (or not far) or how fast (or how slow), you can call yourself a runner. I’m still getting used to saying it about myself, but I’m really proud that I’ve stayed consistent. I stuck to my running plan while visiting my folks in Georgia and while vacationing at Bald Head Island. I took a week off when I came down with shingles, then repeated the previous week to to rebuild the stamina I felt I had lost, so with that setback, I’m now on week 6. I woke up this morning before the sun and ran 2.76 miles in 26:25, for an average pace of 9:34. The fact I can run further than 1 mile without stopping is still completely mind-blowing to me. While I still consider myself a super new runner, I have learned a few things over the past couple of months from my own experience, and also from the awesome expertise from my fellow #motherrunners on Instagram (you can follow me here).

Tracking distance can be a complicated thing. I started off tracking my runs with my Fitbit Charge. I figured it wasn’t the gold standard of accuracy, but when I went on the same route as my mom (who was using a GPS app) and found that our recorded distances measured almost one whole mile apart, accuracy became my goal. I started using Map My Run app and after a few hiccups, I found my groove and liked it fine, but a month in, I felt committed to this new running gig, so at the encouragement of my running friends, I invested in a Garmin Forerunner 35. Many people also said they loved their apple watches, and I was tempted, but the Garmin has turned out to be the perfect choice for me and a month in, I adore it. It’s waterproof, durable, accurate as can be, records all my runs, tracks my heart rate, steps, calorie burn, steps, and more.

Stretching isn’t a suggestion; it’s a requirement. Not just my legs, but my lower back as well has a tendency to tighten up quickly if I don’t stretch well after every run. I have also started adding yoga into my weekly routine by using the Down Dog Yoga app. I don’t have the most patience for at-home yoga, but the app lets me choose my length of time and level, plus it’s free. I try to do yoga now 2-3 days a week, but usually it’s just a quick 10 or 15 minute session.

Hydration actually does make a difference. I’m the first to admit my biggest pitfall to “healthy living” is consistently staying well hydrated. I just forget to drink water! But when I forget I am so much more sluggish not only on my run, but all day long. A couple things that have helped me to drink more water are my Berkey, for the fact that it tastes so clean and is room temperature- I’m not a cold water fan, and my ThinkSport water bottle, which I really like for the size and feel of the mouthpiece.

It can take time for your body to adjust. I had a full blood panel done about a month back. I was feeling exhausted in the afternoons and was worried about iron, worried about my thyroid, worried about what I might not even know about (have I mentioned I have hypochondria tendencies?). The result? All my levels were great- iron, b12, etc. Vitamin D was a little low (I have since started on a supplement), but the doctor’s opinion was that my body was just adjusting to this new fitness routine. Apparently even though I worked out regularly, running is just a different animal that my body was taking time getting used to. Oh. She also suggested I make sure I am drinking enough water �

Cross training is important. Confession. I have not been great about making it to Burn Boot Camp. Part of it is our new routine; with homeschooling in the mornings and David leaving early, I either have to make it to the 5:00 AM class or not at all. I also try to use morning time to do blog stuff, so it’s a battle to see which activity wins out. I’ve done a few solo strength workouts but am missing doing regular weighted workouts. I feel like it makes a definite difference in my stamina and overall feeling of strength. I need to work on this. Suggestions welcomed!

I have to consider safety. I put a call out on Instastories asking for suggestions for feeling safer while running and received a ton of great suggestions!

• reflective running vest
• knuckle lights
• texting husband or friend with your starting time and route
• no headphones
• use a headlamp
• take a self defense class
• run with a buddy
• wear light colors
• run with your phone
• buy a road ID
• be aware of surroundings
• make eye contact with people you pass
• don’t wear high ponytails
• change your route on the regular
• Road ID app
• pepper spray

I think it sucks that we even have to think about some of this stuff, but we do. I just bought this key chain pepper spray and honestly, I’m happy to have it for both running and for day to day life. I’m not an overly paranoid person, but I never mind an extra layer of safety.

Shoes make a big difference; and not just running shoes. I did buy a new pair of running shoes before I got started. I went to Fleet Feet and was measured and assessed. I overpronate and have pretty flat feet. It turns out the Brooks Ghost shoe works well for me. However, I was still wearing $5 Old Navy flip flops most of the time and I started to pay for it. I developed pain in the arch of my foot and started having concerns about plantar fasciitis as well. After a few days of icing and rolling my foot out on a tennis ball, I decided my days of cheap shoes were behind me.

I polled Instagram (can you see I do this a lot?!) for supportive shoe suggestions and received the most responses I’ve ever gotten. By a landslide people suggested Birkenstocks, so after a lot of contemplating, I decided on the Mayari Sandals in Stone… and I am in LOVE. Hailey asked me yesterday if I own any other shoes because now they are all I wear. It took about 2 weeks to break them in, but I’d buy them again in a heartbeat. I’m actually considering buying another pair to use as house shoes since we don’t wear shoes in our home. I’ve also heard good things about Oofos, so I might get a pair of those for inside the house instead, since they are half the price.

I have to accept that some runs will suck. Being that I am a plan follower, I missed a morning one day and tried to run around 11:00 AM instead. It. Was. Freaking. Terrible. Was it the heat? The humidity? What I ate? I have no idea but it was the most miserable 1.75 miles ever because every step felt forced. It happens!

How do you stay motivated once the novelty fades? I still have the new runner high, but I can see sometimes that it is starting to fade. I really love sharing my runs on Instagram because I find it holds me accountable and the encouragement from others is helpful. But besides that- how do you stay motivated?

How do you keep your mind occupied/ not staring at your watch? Right now I listen to podcasts and it definitely helps the time pass. However, sometimes I still find myself staring at my mileage. Any tips?

Running coaches: are they helpful? First, let’s be honest, I’m training for a 5k, not a marathon, so I don’t need a coach, but I’m just curious if anyone has used one and what they liked of didn’t like about the experience.

Sports Bra: Lululemon Mind Over Miles

Top: Zella Z Tee (currently 50% off!)

Skirt: Lululemon Pace Rival Skirt

Socks: Balega Women

Rings: QALO Stackable

You couldn’t always order a tofu vegetable stir-fry or lentil bolognese at the University of Florida Health Shands Hospital in Gainesville, Fla. But thanks to a recently introduced plant-based menu, recovering cardiac and vascular patients now have a variety of meatless options for breakfast, lunch, and dinner. “My mission from the get-go has been to modify the nutrition program,” says Monica Aggarwal, MD, the hospital’s director of integrative cardiology and prevention who spearheaded the menu project. Aggarwal herself gave up eating animal products after being diagnosed with Rheumatoid arthritis six years ago. She credits her ability to reverse her illness and come off all her medications to the changes in her diet. (Read more about her plant-based success story here.) We recently chatted with Aggarwal about her ongoing efforts to bring healthier meals and education to patients.

FOK: What motivated you to launch a plant-based menu at the hospital?

Aggarwal: Typically, patients come in after having a heart attack—they may get an intervention like a stent procedure or something more serious like a bypass procedure, or maybe they get put on lots of medication—and while they’re in the hospital, they eat hamburgers or French fries or other high-fat foods. Then they leave with very little education about what they can do to change their lives. Unfortunately, this is not a University of Florida issue; it’s a national problem. I’ve always had the intention of changing that model.

Source: Dr. Monica Aggarwal, University of Florida/Shands Hospital

FOK: Are there other aspects of the nutrition program you plan to change?

Aggarwal: We’re trying to change the whole concept. Imagine a paradigm where you get to the hospital and somebody says, “You’ve had a heart attack, but we’re going to take care of this. We’re going to look at your arteries, see if you need a procedure done, and if not, we’re going to put you on some really good medication. And then we’re going to motivate you and teach you. We’ll have a nurse educator discuss lifestyle changes, and the dietary group discuss nutrition changes. Then, when you leave the hospital, you’ll leave with a packet of information on what to eat and what to avoid eating.”

FOK: How have your colleagues responded? Any challenges along the way?

Aggarwal: There are a lot of challenges with trying to change a meal plan. I had to push for a year and a half. The dietary staff were concerned about customer satisfaction, which is important because hospitals are judged by the food that they serve. There were a lot of comments like, “People in the South are used to a certain type of food, and they’re not going to be so inclined to eat hummus or foods they’ve never heard of.” We brought in nurses to do food tastings, and the dietary staff were pleasantly surprised by everyone’s positive reactions.

FOK: What are the most popular menu items so far?

Aggarwal: The Fresh Vegetable Wrap and the Chickpea Potato Coconut Curry. They’re good; they’re fresh; they’re nourishing. There are loads of vegetables on the menu. I was really trying to make it very appealing—something that everyone would enjoy eating. There’s so much fear that when you tell people to eat plants, they’re going to have to eat rabbit food. When they actually try it, they say, “This is delicious!” They’re blown away that it’s all healthy.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

Recommit to your fitness life this year and get ready to run a 5K. We've created a six-week plan to get you up and running — literally. If you have a casual relationship with running and can run comfortably for at least 10 minutes, our plan will help you go the distance and become a bona fide runner.

Check out the plan below, print it, then start training!

Here are guides to help with your cross training.

Image Source: POPSUGAR Photography / Ericka McConnell

From the baby food (Reese Witherspoon), to the Dukan (Jennifer Lopez) and even the ‘dirty keto’, celebrities are no strangers to a faddy diet.

And Hailey Baldwin, we mean Bieber, is no different. The actress who recently tied the knot with beau Justin Bieber revealed recently that she follows an eating regime known as the ‘Blood Type Diet.’

“I do eat meat, but I try to stick to lighter meat like chicken and turkey – I have trouble with my iron levels so I have to eat meat and couldn’t be veggie,” she told Women’s Health

“But I do eat by the blood type diet as I think it makes a lot of sense and a difference when you really stick to it.”

But what is the blood type diet and how does it differ from all the other A-list diet plans?

What is the blood type diet?

“Embarking on the blood type diet means following a diet which has been specifically designed for your blood group,” explains David Wiener, the Nutrition Specialist for fitness app Freeletics (www.freeletics.com).

The creator of the Bloody Type Diet, Dr Peter D’Adamo claims that it can help you to lose weight, feel healthier and also lower the risk  of a range of diseases.

“The premise behind the diet, is that your blood group determines how our body processes and breaks down different nutrients, and that each blood group has it’s own, unique antigen marker (the way the body recognises something as being new to it), and this marker can react with certain foods, which could result in a range of health issues,” David continues.

Can it help you lose weight?

By following a diet, which has been designed for your blood type, it is believed that your body will digest and absorb food more efficiently, helping you to reap the nutritional benefits and also lose weight.

What foods should you eat/avoid?

According to David the foods you should eat/avoid are based on the four main blood types, O, A, B and AB.

“Blood Type O is advised to eat a high protein diet which is rich in lean meats, fish and vegetables, they are advised to avoid grains, dairy and legumes,” he explains.

“Type A is advised to follow a meat free diet, instead opting for vegetables, fruit, legumes and whole grains.

“Type B is advised to avoid corn, wheat, chicken and peanuts, instead choosing green vegetables, eggs and low fat dairy products.

“Type AB is advised to eat a diet rich in seafood, dairy and green vegetables.”

What are the benefits of the diet?

David says that the pros of following this diet are limited. “But the fact it pushes users to avoid heavily processed foods and sugar laden foods means that as a result you will feel better as you’ll undoubtedly be eating healthier foods which are richer in vitamins and minerals,” he says.

“The blood type diet also advocates that followers should exercise regularly (although this too is dependent on your blood type), and this too will benefit your health and wellbeing,” he adds.

“Those with an O type should partake in vigorous aerobic exercise, while A’s should stick to lower intensity activities such as yoga. B blood type should try activities which incorporate mental components such as swimming and hiking, and AB’s should include a real mix of activities.”

The cons of the blood type diet

Some experts believe that the bloody type diet is based on pseudo-science, which lacks any scientific basis.

“This for me is one of the biggest no, no’s,” David explains. “There is evidence that people feel better after following the diet, but that would be true of any diet which advises health eating, an increased intake of vegetables, as well as cutting out refined grains, processed foods, caffeine and alcohol,” he says.

And David also believes there are limitations to following the diet.

“The blood type diet can be very restrictive, and whilst the creator has clearly listed the foods you should cut out based on blood type, there isn’t a long list of substitutions which could result in people becoming deficient in vital vitamins and minerals, causing fatigue, and in extreme cases malnourishment,” he explains.

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I found this recipe on reddit a while ago and modified it a little bit to make these amazing keto biscuits!

2 cups Carbquik

2 tsp of Lakanto Monkfruit sweetener

4 tbs of cold salted butter and some melted butter

¼ cup + 1 tbsp heavy cream

¼ cup water

Preheat oven to 450°F.

Mix Carbquik and sweetener.

Cut butter into small pieces and pulse in a food processor till evenly mixed.

Mix heavy cream and water, then add to mixture.

Mix until dough forms and comes together, but do not overwork the dough.

Separate dough into 8 equal portions and gently pat into biscuit shape.

Brush tops of biscuits with melted butter.

Bake in hot oven 10-12 minutes until biscuits are golden brown. It took my oven about 12 minutes but I checked from the 8 min mark to make sure they didn't get burnt!

Nutrition info per biscuit - Calories: 125.25, Fat: 17.25 Protein: 4.5. Net carbs: 2.12g

I had 2 of these with more butter and some coffee for breakfast this morning! And they were delicious!

WASHINGTON — When people feel that their own good impressions of themselves are at risk, they may try to increase their savings, according to research published by the American Psychological Association.

“People who are insecure about their lives and the broader world save as a means of securing their future in anticipation of a possible emergency,” said Yael Steinhart, PhD, of Tel-Aviv University and lead author of the study.

The findings were published in the Journal of Personality and Social Psychology®.

Personal savings in the United States have decreased, according to the U.S. Bureau of Economic Analysis. As of January 2018, the average annual personal savings rate was 3.2 percent, down from an average of 8.26 percent during the prior 60 years.

Steinhart and her co-author, Yuwei Jiang, PhD, of The Hong Kong Polytechnic University, conducted a series of experiments involving 2,410 U.S. and Israeli citizens and analyzed data from a nationally representative survey of 1,200 people in the Netherlands. While specifics differed slightly, the experiments were all designed to examine the relationship between self-image threats, or something that challenged the positive perceptions that people have about themselves (e.g., that they are smart), and the tendency to save money.

In all cases, the researchers found that people who experienced self-image threats had a greater intent to save money. This may be because participants preferred to save money to reduce their worries and anxiety and to gain assurance about the future, according to Steinhart.

“Saving constitutes an important measure of economic well-being,” said Steinhart. “A person’s welfare should increase as they save more, because saving offers a sense of security about the future.”

In one experiment, participants played a Sudoku computer game. They were then randomly told that their score put them in the top, middle or bottom third of all the players. They were also asked to rate their saving tendencies by completing a questionnaire and reporting the amount they would save if they received $1,250. People who were told their scores were in the bottom third, and thus experienced a high self-image threat, reported more savings than those who were told they scored in the middle or upper third.

Another experiment looked at the influence of social connections. Participants described an event in which they felt bad or good about themselves and indicated the number of friends they met with and talked to on the phone in an average week. The researchers also asked them to quantify their number of friends based on whether they had a few or many.

Participants then imagined they received $500 and indicated how much of that they would deposit in a savings account. Those who had more social connections, and felt better about those connections, tended to save less money.

“Friends may substitute for money as a psychological resource and buffer individuals from anxiety about the future,” said Steinhart.

Article: “Securing the Future: Threat to Self-Image Spurs Financial Saving Intentions,” by Yael Steinhart, PhD, Tel Aviv University, and Yuwei Jiang, PhD, Hong Kong Polytechnic University. Journal of Personality and Social Psychology. Published online Apr. 8, 2019.

Yael Steinhart can be contacted by emailffcardrbvtzfcabwax. 

The American Psychological Association, in Washington, D.C., is the largest scientific and professional organization representing psychology in the United States. APA's membership includes nearly 118,400 researchers, educators, clinicians, consultants and students. Through its divisions in 54 subfields of psychology and affiliations with 60 state, territorial and Canadian provincial associations, APA works to promote the advancement, communication and application of psychological science and knowledge to benefit society and improve lives.

I grew up eating southern comfort food and battling the bulge. After college I lost 90 lbs on a low fat diet and cardio exercise. Inspired by my success, I wanted to help others and became a personal trainer for many years. On the outside I looked good but was battling sugar cravings and hunger. In 2010, after years of yo-yo dieting, I was diagnosed with Hashimotos thyroiditis an autoimmune disease where the body attacks its self.

In addition to thyroid medication, I adopted a gluten free and Paleo diet that is higher in fat and lower in carbs which helped my energy, blood sugar and happy moods. Along my healing journey I started to become aware of chemicals in my home and personal care routine and I found natures answer: essential oils that helped me in so many ways physically and emotionally (learn more here).

Caitlin Weeks is a certified nutrition consultant,  writer of Grassfedgirl.com and bestselling author of Mediterranean Paleo Cooking.