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Sweet potato brownies

 

Our April cover model Nadine Dumas talks healthy treats, fit food and shares her sweet potato brownie recipe.

 

ON FIT FOOD
I’m a fan of sweet potatoes and a protein that’s a bit lighter. I train right before lunch, so it’s usually eggs. For post-workout I will normally get a banana in right away with glutamine and then head to the local market for greens and another protein such as a chicken breast.

ON HEALTHY TREATS
I have a great recipe for sweet potato brownies. I find so many recipes use dates, of which I am not the biggest fan, so I switched them for these.

What you'll need:
•    2 cups baked sweet potato (skin removed)
•    3 eggs
•    ¼ cup coconut oil (melted)
•    ¼ cup agave
•    ¼ tsp vanilla
•    3 tbsp coconut flour
•    4 tbsp cocoa powder
•    2 tsp cinnamon
•    ½ tsp fresh ground ginger
•    ¼ tsp pumpkin pie spice
•    ¼ tsp baking powder
•    Pinch sea salt
•    Chocolate chunks (as many as you’d like)

What you'll do
Heat oven to 220°C. In a blender, add potato, egg, oil, agave, vanilla and blend until smooth. Add coconut flour, cocoa, cinnamon, ginger, spice, baking powder and salt and blend again. Fold the chocolate in by hand. Bake in a 20x20 cm dish for 35 minutes. Let sit for 30 minutes before serving.

You might also like browsing more healthy recipes.

 

 

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VIDEO: Pre-workout leg clams

 
Sheena-Lauren Personal Trainer - Women's Health and Fitness Magazine

WH&F Head Trainer Sheena-Lauren shows us activate your glutes with leg clams. Do these before you start your workout to maximise your Brazilian butt workout.



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3 Celebs Who Are Serving Up Major Fitspiration

Need a source of motivation to hit the gym this week? How about three: Kourtney Kardashian, Britney Spears, and Taylor Swift all recently posted Instagram shots in their barely-there bikinis. (OMG!)

Here’s Kardashian enjoying “Sunday funday.”

Instagram Photo

And T.Swift looking steamy in the tropics.

Instagram Photo

Spears’ poolside shot has some fans questioning whether she Photoshopped her waist. But other recent snaps of the star prove she’s got a banging body no matter what.

Instagram Photo

RELATED: 8 Hot Swimsuits for Under $50

Wth the official arrival of Spring this past weekend, and the (kinda sorta) warmer weather, we were reminded that we’re not quite as ready as these ladies to drop our sarongs as we make our way to the sand.

If you fall into the same category, no worries. We are all works in progress. Plus, we’ve got a body-sculpting, bathing suit blast to help you tone and tighten in record time.

Each move in this toning series by celebrity trainer Tracy Anderson may feel like it’s targeting one area, but rest assured that your entire body is reaping the benefits. Perform the sequence twice, doing the last two exercises on your right side the first time and then on your left. Shoot for six days a week and pair with 30 to 60 minutes of cardio. Bikini (or one piece or tankini), here you come!

Standing Sexy Abs

Photo: Nathaniel Welch

Photo: Nathaniel Welch

Stand with feet slightly wider than hip-width apart, arms at shoulder-height and elbows bent in 90-degree angles; squeeze shoulder blades together (A). Move rib cage to left, extending arms so they form a diagonal line, palms facedown; press arms back (B). Return to “A” position; squeeze shoulder blades together. Repeat “B,” only this time move rib cage to right (C). Do 30 reps.

Palms-Back Arm Extension

Photo: Nathaniel Welch

Photo: Nathaniel Welch

Stand with feet slightly wider than hip-width apart, arms straight out to sides, palms facedown (A). Squeeze shoulder blades together. As you release, move torso to right, leading with right hand and rotating palms until they are facing back (B). Pull shoulder blades together again and repeat move on left side (C). Return to center. Do 30 reps.

RELATED: The Summer Body Tone-Up Workout

Hand and Foot Touch and Reach

Photo: Nathaniel Welch

Photo: Nathaniel Welch

Start on all fours; extend right arm in front of body and right leg back (A). Bend right knee and elbow, bringing right hand and foot together (B). Grab foot; pull it forward. Release to “A.” Do 30 reps.

Side-Lying Hip Lift and Leg Lift

Photo: Nathaniel Welch

Photo: Nathaniel Welch

Lie on left side, hips and feet stacked. Place left forearm on floor for support and prop upper body up (A). Lift hips off floor into a side plank (B). Lower down to start, then raise right leg about 3 feet (C). Return to start. Do 30 reps.

Train with Tracy Anderson at Health‘s Total Wellness Weekend at Canyon Ranch Resort April 22-24. For details, go to http://ift.tt/1AYb7dA.




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Black Heart Attack Victims More Likely to Have Ambulance Diverted

MONDAY, March 21, 2016 (HealthDay News) — Black heart attack patients are more likely than whites to have their ambulance diverted to another hospital due to overcrowding in the closest emergency department, a new study shows.

The researchers also found that long diversions reduced black patients’ chances of receiving specialized heart care and increased their risk of death within a year.

The study looked at 2001-11 Medicare data. The researchers included information on nearly 30,000 heart attack patients who were transported by ambulance to hospitals in 26 California counties.

Half the patients had no ambulance diversion, the study found. Another quarter had diversions lasting six hours or less, researchers said. Fifteen percent of heart attack patients had six to 12 hours of diversion, and 10 percent had more than 12 hours of diversion, the study said.

Diversions were more likely to occur for patients being taken to hospitals that served minorities — particularly those that served large numbers of black patients, according to the study.

Patients with more than 12 hours of ambulance diversion were:

  • 4.4 percent less likely to be treated in cardiac care units
  • 3.4 percent less likely to be treated in catheterization labs or facilities specializing in procedures to improve blood flow to the heart
  • 4.3 percent less likely to receive catheterization
  • 9.6 percent more likely to die during the following year.

The study was published recently in the journal BMJ Open.

“The take-home findings from this study are two-fold,” Dr. Renee Hsia, a professor of emergency medicine and health policy at the University of California, San Francisco, said in a university news release.

“First, we now better understand the mechanisms behind emergency department crowding and how it affects patients. Not only are crowded hospitals less able to deliver high-quality care, but even sick patients get diverted to hospitals with less technology. On top of that, they are less likely to receive appropriate treatment,” she said.

“Secondly, we have definitive evidence that minority-serving hospitals, or hospitals that serve a high proportion of black patients, tend to experience higher levels of emergency department crowding,” Hsia added.

Hsia hopes the findings from this study will help make system-wide changes.

“While focusing efforts to decrease emergency department crowding is necessary in all hospitals, it might be more ‘bang for the buck’ if we want to make a dent in decreasing disparities by targeting efforts in minority-serving hospitals,” Hsia concluded.

More information

The American Academy of Family Physicians has more about heart attack.





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How Prenatal Pollution Exposure Can Lead to Behavior Problems in Children

Photo: Getty Images

Photo: Getty Images

TIME-logo.jpg

It’s no secret that polluted air—from cigarette smoke, cars and burning heating oil—can have a negative impact on our health. But there’s even stronger evidence now about how that air pollution can affect even growing babies in the womb.

In a study published in the Journal of Child Psychology and Psychiatry, researchers led by Amy Margolis at the Columbia Mailman School of Public Health looked for connections between how much exposure an expectant mother has to levels of a primary air pollutant, polycyclic aromatic hydrocarbons (PAHs) and measurements of children’s behavior and emotional states from age three to 11 years. In previous studies, the group showed that higher levels of maternal PAHs at birth were linked to higher rates of anxiety, depression and attention disorders in children at age six and seven years.

RELATED: ADHD Linked to the Air Pregnant Women Breathe

In the current study, which follows the same group of children until age 11, the researchers focused on finding an explanation for the connection between PAHs and behavioral issues. They evaluated the children on a standard test of emotional self regulation that captures aggression, impulsiveness, and intensity of emotions. Other studies have linked this ability to self regulate to social competence and the ability to interact with others, a fundamental aspect of many emotional and social behaviors.

Among the 462 children monitored, those whose mothers showed higher levels of PAH at delivery (an indicator of PAH levels during pregnancy), were less likely to regulate their behaviors and emotions at age 9 and 11 than those whose mothers showed lower levels of the pollutant.

RELATED: How the First Nine Months Shape the Rest of Your Life

In normal development, children gradually gain the ability to control their emotions and behaviors, learning how to delay gratification, for example, and manage their emotions and not always act on impulse. But the study showed that children whose mothers had higher levels of PAHs during pregnancy didn’t experience this normal trajectory of emotional and social development, which could lead to more high risk behaviors during adolescence, including drug abuse and aggression and violence. Abnormal self-regulation can also lay a foundation for problems in attention and socialization.

“There is a significant association directly between PAH exposure and poorer social competence,” says Frederica Perera, a co-author of the study from Columbia.

RELATED: Study: Air Pollution Heightens Risk of Obesity and Diabetes

She and her co-authors believe that the PAHs may be reducing the amount of white matter in the brain; white matter is a measure of how extensive the brain’s nerve network is, and PAH exposure has been linked to compromised connections in areas of the brain associated with behavior and emotion.

Such exposure, however, can be reduced, and some of it is within people’s control. Recent policies to improve air quality in the areas of New York City where the study participants live, for example, are already having an effect. The study, which involves mother-child pairs in northern Manhattan and the south Bronx, is ongoing, and new mothers joining the study are already showing lower levels of PAHs than mothers in the original group. The researchers will continue to follow the original population of children as well, to monitor how long term the effects of the prenatal PAH exposure might be.

But even without policy changes, “the exposures [to PAHs] are preventable,” says Perera. Families can take action to reduce air pollution in their own homes by reducing exposure to cigarette smoke, avoiding wood-burning fireplaces in confined areas, and making sure that cooking areas are well ventilated to reduce filling the home with smoke from burned or charred food.

This article originally appeared on Time.com.




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A Wearable Patch Might Help Manage Diabetes Painlessly

By Serena Gordon
HealthDay Reporter

MONDAY, March 21, 2016 (HealthDay News) — An experimental device might one day literally take the pain out of managing diabetes, Korean researchers say.

The new invention uses a patch to monitor blood sugar levels via sweat, and delivers the diabetes drug metformin through the skin with microneedles.

“Diabetics are reluctant to monitor their blood glucose levels because of the painful blood-gathering process,” said study author Hyunjae Lee, from Seoul National University in the Republic of Korea. “We highly focused on a noninvasive monitoring and therapy system for diabetics.”

The findings were published online March 21 in the journal Nature Nanotechnology. The study team was led by Dae-Hyeong Kim, at Seoul National University. Funding for the study was provided by the Institute for Basic Science in the Republic of Korea.

Currently, people with diabetes have two options for monitoring blood sugar (glucose) levels, said Richard Guy, who wrote an accompanying editorial in the journal. He’s a professor of pharmaceutical sciences at the University of Bath in the United Kingdom.

One option is a blood glucose meter that requires a finger stick to draw out a drop of blood for testing. The other option is continuous glucose monitoring, which requires that a sensor be placed underneath the skin and worn constantly. Both of these options are invasive and can be painful.

Previously, a less invasive product called GlucoWatch pulled fluid through the skin to the device to measure blood sugar levels. However, that device was never commercially successful and was taken off the market, Guy said.

The Korean research team used a substance called graphene to develop a thin, flexible patch. Graphene conducts electricity, and can be transparent, soft and very thin, the researchers explained.

The patch also contains a variety of sensors that detect humidity, sweat glucose levels, pH and temperature, the researchers said. In addition, the patch contains heat-sensitive microneedles.

The patch uses sweat to determine “sweat glucose,” which can be used to figure out blood glucose levels. Lee said the accuracy of the sweat glucose sensor is similar to that of home blood glucose meters in the United States.

Guy pointed out that someone who sweats a lot might pose a challenge for the patch.

But the researchers said they’ve already taken this into consideration. “We integrated a humidity sensor in the diabetes patch to check how much sweat is generated. So the person who perspires heavily wouldn’t affect the sensing,” said Tae Kyu Choi, another study author from Seoul National University.

Likewise, Choi said, the researchers accounted for someone who perspires very lightly.

The researchers tested the glucose-sensing ability of the patch in two humans and found the device was able to accurately measure blood sugar levels.

In the current version of the patch, the researchers used microneedles to deliver the diabetes drug metformin to mice. Over six hours, the drug — delivered through the skin — was able to drop blood sugar levels from 400 milligrams per deciliter to 120 milligrams per deciliter, the researchers said. For someone without diabetes, a normal blood sugar level taken randomly would generally be under 125 milligrams per deciliter, according to the U.S. National Library of Medicine.

Insulin — the hormone necessary to lower blood sugar for people with type 1 diabetes — wasn’t used because it’s a protein that would be difficult to deliver through microneedles because it’s large, and it would be vulnerable to the heating process that allows the drug to be delivered through the skin, the study authors explained.

But, Guy said he expects that should this system go forward in development, other drugs that can lower blood sugar more effectively might be considered. “I think metformin was chosen as an example of a drug used in diabetics for the illustration of proof-of-concept,” he said.

The researchers said they believe the device could be used by either type 1 or type 2 diabetics.

However, Dr. Joel Zonszein, director of the Clinical Diabetes Center at Montefiore Medical Center in New York City, said the cost of the device might make it very impractical for people with type 2 diabetes. And, he said, people with type 2 diabetes don’t have to know what their blood sugar levels are as often as people with type 1 diabetes.

“They have proved the concept — that a sweat patch can do the monitoring and can deliver a drug transdermally [through the skin]. Trying to do something like this noninvasively really is the holy grail of diabetes. So, there may be a future for this, but there are many barriers to be overcome,” Zonszein said.

The researchers said their next step is to improve the long-term stability and accuracy of the blood glucose sensor. Lee and Choi estimated it would be at least five years before they could solve any remaining obstacles and commercialize the device.

“The promise of a transdermal, minimally invasive glucose monitoring device is coming closer to fruition. I’d hope we’d see a new effort to bring a skin-based monitoring device for glucose to the market in the next few years,” Guy said. “In contrast, such as system combined with drug delivery is, in my opinion, much further away.”

More information

Learn more about devices that can help you manage your diabetes from the U.S. Food and Drug Administration.





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Stress Management Training May Help Cardiac Rehab Patients

MONDAY, March 21, 2016 (HealthDay News) — The addition of stress management training can make cardiac rehabilitation programs more effective, a new study indicates.

“Cardiac rehabilitation programs do not routinely offer stress management, but this may change should demand increase. And because patients may be reluctant to ask for the programs themselves, the onus is on the physicians to recognize that stress management is important for the optimal medical management of patients,” said study author James Blumenthal. He is a professor of psychiatry and behavioral sciences at Duke University School of Medicine, in Durham, N.C.

In the study, the researchers looked at 151 heart patients, aged 36 to 84, in North Carolina. The patients received either 12 weeks of exercise-based cardiac rehabilitation alone or the same program along with weekly 90-minute group sessions on stress management.

The stress management program included training in relaxation, coping skills and stress reduction.

Another 75 patients were in a control group that did not take part in cardiac rehabilitation.

After a median follow-up of more than three years, problems such as heart attack, stroke, recurrent chest pains requiring hospitalization, and death had occurred in 18 percent of patients in the cardiac rehab/stress management group. That compared to 33 percent of patients in the cardiac rehab-only group, and 47 percent of patients in the control group.

The study was published March 21 in the journal Circulation.

Only 20 percent to 30 percent of heart patients who are eligible for cardiac rehabilitation take part in stress management programs, possibly due to lack of access, cost or low doctor referral rates, Blumenthal said.

Some patients try to do cardiac rehabilitation on their own, but despite “their good intentions, making lifestyle changes is not an easy thing to do without assistance,” he said in a journal news release.

More information

The U.S. National Heart, Lung, and Blood Institute has more about cardiac rehabilitation.





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U.S. Heart Disease Deaths Shifting South

By Amy Norton
HealthDay Reporter

MONDAY, March 21, 2016 (HealthDay News) — Fewer Americans are dying from heart disease compared with 40 years ago, but not all parts of the country are showing the same downward trend, a new federal government study finds.

Researchers say the nation’s heart-disease hotbeds have largely migrated south. In the 1970s, U.S. counties with the highest death rates from heart disease were clustered in the Northeast; now they are concentrated in Southern states, especially the deep South.

The study, published March 22 in the journal Circulation, can only show the trend — and not the reasons for it, said lead researcher Michele Casper.

“But from other studies we know the socioeconomic conditions of a county can affect rates of smoking and obesity, or whether people have access to affordable, healthy food, for example,” said Casper, an epidemiologist at the U.S. Centers for Disease Control and Prevention.

According to Dr. Donald Barr, a professor at Stanford University School of Medicine in California, the issue is clearly social.

Southern states, he said, often have higher rates of obesity, type 2 diabetes and kidney disease, which are risk factors for heart disease. And social conditions — from poverty and low education levels, to racial injustice — are at the root of the problem, Barr said.

“Social risk factors for heart disease are more common in the South,” he said. “This disparity [in heart disease deaths] is not about hospital care. It’s about broader social structure.”

For the study, Casper’s team looked at U.S. counties’ rates of death from heart disease between 1973 and 2010. Nationwide, the researchers found, those deaths fell by about 62 percent.

But counties varied widely, the study found. In counties with the smallest improvements, heart disease deaths fell by anywhere from 9 percent to 50 percent. And those counties were concentrated in Alabama, Arkansas, Louisiana, Mississippi, Oklahoma and parts of Texas.

In contrast, counties with the greatest improvements saw death rates drop between 64 percent and 83 percent — and they were mostly in the North.

In the early 1970s, almost half of counties in the Northeast were considered to have high rates of death from heart disease, versus the rest of the country. By 2010, that had plummeted to just 4 percent of Northeastern counties.

The South, however, has seen the opposite trend. In 2010, 38 percent of the region’s counties had high death rates from heart disease, versus 24 percent in the 1970s.

Like the Northeast, the Midwest showed a decline in counties with high heart disease death rates. In 2010, 6 percent of its counties fell into that category. The West had, by far, the lowest death rates in the 1970s, and it’s still home to most of the nation’s “low-rate clusters,” the study found.

“We observed the north-south shift over a relatively short period of time,” Casper pointed out. “So something powerful is going on.”

The hope, she said, is that counties and communities can use this information to “look at local factors” that could affect heart disease rates.

Americans can take steps to lower their heart disease risk, Casper noted — by eating a healthy diet, getting regular exercise and not smoking. But, she added, they also need help in doing those things.

“It really takes a collective effort,” Casper said. “People need access to healthy food and safe places to exercise.”

Barr said other research points to a shift in the type of heart disease that’s killing Americans these days. Heart disease, he explained, includes coronary heart disease, where fatty plaques build up in the heart arteries and can eventually cause a heart attack.

But there is also heart failure — a chronic disease where the heart muscle loses its ability to pump blood efficiently enough to meet the body’s needs.

Declines in smoking and uncontrolled high cholesterol have helped cut coronary heart disease deaths, Barr said. But, he added, research shows that obesity, diabetes and high blood pressure seem to be feeding more heart failure cases — particularly among blacks.

“I think the geographic shift in death rates is also reflecting a shift from coronary heart disease to heart failure,” Barr said.

The only way to change those regional patterns, he said, is by addressing the underlying social issues.

More information

The American Heart Association has advice on heart disease prevention.





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You Have to See Vanessa Carlton’s Body-Positive Instagram Photo

vanessa-carlton

Photo: Vanessa Carlton/Instagram

Vanessa Carlton is the latest celeb to speak out speak ouabout the dangerous effect social media can have on a person’s body image. The singer, 35, shared two very different photos of her stomach on Instagram, along with a powerful message about the “faux perfection” of selfies.

RELATED: 5 Famous Women on How They Stay Body-Positive

“[G]iven what I’ve been seeing online and knowing the way young girls and boys are affected by what they see, well, I feel moved to do this,” she wrote, adding that perfectly-curated social media snaps are “never the whole picture.”

The first photo shows Carlton’s taut tummy next to another picture, taken on the same day, of her hunched over with a few stomach rolls. (More proof that everyone gets them!) The singer said she hoped the two side-by-side images would demonstrate how different poses, angles, and lighting can be used to manipulate the images you see on social networks like Instagram.

“People that post photos of their bodies and faces online, have almost always taken about 9 photos in hopes of getting that perfect angle,” she pointed out. “Then you see it and you think ‘wow she looks amazing’, meanwhile the girl that posted it is frantically checking her ‘likes’ and comments. I’ve done it myself.”

RELATED: Chrissy Teigen’s Most Body-Positive Posts of All Time

Carlton added that she’s proud of her body for what it’s been through, including an appendectomy and a Caesarean section when she gave birth to daughter Sidney, 1. “I’m presenting the whole picture,” she said. “I’d say I earn both of these shots.”

She then encouraged young people to remove themselves from the “cycle” of seeking approval from others. “[A]ll you social media devotees know that life online can be adorable and funny and connected and it can also be a manifestation of deep insecurity and faux perfection.”

She summed up by acknowledging that she needs to remember to take her own advice: “This is a message to myself, too.”

Instagram Photo




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Why Apple’s iOS Update May Actually Help You Sleep Better

Photo: Getty Images

Photo: Getty Images

The update that Apple pushed to iPhones and iPads today comes with an exciting innovation for anyone with an Instagram-at-bedtime habit: Called Night Shift, this new feature of iOS9.3 is actually designed to help improve your slumber by tweaking the hue of your screen.

“Many studies have shown that exposure to bright blue light in the evening can affect your circadian rhythms and make it harder to fall asleep,” Apple explains on its website. Indeed, researchers have found that the blue light emitted by electronic devices slows the body’s production of the snooze hormone, melatonin.

RELATED: 30 Sleep Hacks for Your Most Restful Night Ever

Apple’s genius solution: Automatically adjusting the colors in your display at dusk. Night Shift uses your device’s clock and geolocation to determine the time the sun sets, and then changes the light in your screen to the warmer end of the spectrum. At sunrise, the screen returns to normal.

There are a few apps that perform a similar trick, including f.lux, which adjusts your Mac’s display to the time of day. But the fact that Apple has included this feature with its software update shows the company’s awareness of the health risks of tech, and its willingness to do something about them.




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