What’s Really in Halloween Candy?

These days, there’s more to a candy bar than simply chocolate. With a laundry list of ingredients, it’s hard to know which ingredients aren’t the best to ingest, and why they’re even in our candy bars in the first place. So we’ve peeled back the wrapper to uncover which ingredients are harmless, and which should go straight from the trick-or-treat bag to the trash.

SAFE
1. Tertiary butyl hydroquinone: This impossible-to-pronounce preservative prevents candy from going rancid and enhances storage life. Better yet, both the FDA and European Food Safety Authority say TBHQ is safe for humans. (And thank goodness, since it’s in America’s favorite Reese’s Peanut Butter Cup.)

2. Polyglycerol polyricinoleate: PGPR is a chemical that blends the ingredients in candy bars to make chocolate super smooth. It’s safe for humans to consume and is found in Kit Kat Bars and Hershey’s Milk Chocolate Bars.

3. Soy lecithin: This additive is a substance extracted from soybeans that emulsifies the cocoa and cocoa butter in candy, keeping the ingredients from separating. Although soy can be a dangerfood when eaten in large quantities (messing with hormone balance and testosterone levels), studies show small amounts of soy lecithin in our candy (like Almond Joy’s and M&M’s!) are a-okay.

CAUTION
1. Artificial flavors: Adding some flava flave to food can make them taste more appetizing (Butterfingers, anyone?). The studies of artificial flavors (not to be confused with artificial coloring!) are few and far between, but the Center For Science in the Public Interest says artificial flavoring is probably safe.

2. Milk fat: We’re talkin’ more than just whole milk, here. Milk fat is the main component of cream, and is composed of triglycerides, a type of fat that may thicken the artery walls and increase cardiovascular risk. The bad news is milk fat is found in most chocolate candies, including Snickers and Milky Way bars.

3. Salt: Yep, it’s not just in the savory stuff. Salt is often added to candy bars to offset all the sugar and corn syrup. And we definitely don’t need any more of the salty stuff: Most Americans consume more sodium than recommended (2,300 mg) which can raise blood pressure and contribute to heart disease.

AVOID
1. Artificial coloring: Sorry M&M’s and candy corn, it looks like you’re doing more harm than good. Although artificial coloring may make candy more appealing, it has been linked to behavioral problems, asthma, and even cancer when consumed in large quantities. Another (not so fun) fact? After Halloween in 1950, food dye Orange #1 was banned from candy (for good!) after many kids got sick.

2. High fructose corn syrup: Sugar and spice may not be so nice. The consumption of HFCS, a sweetener derived from (you guessed it!) corn, may sometimes lead to kidney damage and liver disease in high doses. Hold off on those king-size Twix and Milky Ways (and most other candy bars, in fact)!

3. Hydrogenated palm kernel oil: If you thought milk fat was bad, check out this oil creeping in our candy. More than 80 percent of palm kernel oil’s fat is the saturated kind (which can up LDL cholesterol) but is often used in foods because it’s cheaper than alternatives.

Have a Healthier Halloween: Your Action Plan
Don’t fret! These sneaky ingredients don’t have to take all the fun (and flavor) from Halloween. Check out these tips for a healthier Halloween, no creepy ingredients included.

1. Choose better: Okay, there’s no denying a least a few pieces of candy on Halloween. So while we’re at it, let’s pick some better options, like dark chocolate Raisinets, mini Hershey Special Dark bars, or a Twizzler or two. Or try low-fat popcorn and pretzels for some crunch!

2. Make your own: Ditch the wrapper and make candy from scratch. Try some classics like Snickers,Reese’s Peanut Butter Cups, or these vegan Kit Kats. That way, you’ll have control over everything that goes into the mix!

2. Sharing is caring: Stuck with a whole bag of Halloween treats? Make sure to spread the love! Bring the bag into the office or share with friends, while allowing yourself a bite-sized treat when that sweet tooth kicks in!

3. Get creative: The stomach can be satisfied on Halloween without going down the candy aisle. Sip on some spiced cider, munch on a caramel apple, or dip some sliced fruit in a creamy pumpkin dip.

4. Give it away: Donate the extra goods to people around the world. Organizations like Operation Shoe Box and Operation Gratitude are great places to start.

5. Celebrate outside: Halloween isn’t just about the sweets. Focus the fun on other traditions, like hayrides, apple picking, or walking through a haunted house (eek!). We promise you won’t miss those Almond Joy’s.

Read more:http://www.shape.com/healthy-eating/diet-tips/whats-really-halloween-candy/page/2

Weight loss through fitness – Rules for each body shape

Weight loss through fitness – Rules for each body shape

Fitness plans talking about weight loss and body shaping through diet and physical activity often miss one major detail: while concentrating on general solutions, they fail in targeting the underlying cause of excess pounds and weight gain. This explains the lack of noticeable results in so many people who, despite a drastic diet and an intense workout routine, don’t manage to reach their weight goals and lose all the figure-destroying fats.

The key in obtaining a dream body lies in a personalized fitness guide and a diet adapted to your shape, weight, age and lifestyle. Although the basic rules of weight loss apply to all silhouette types, unless you’re following a fitness program created especially for your figure and addressing the most problematic areas of your physique, you won’t be able to shed off the pounds as fast as hoped.

So if you’re tired of seeing your chubby figure but don’t really want to invest in expensive equipments or don’t have enough time for hitting the gym daily and reading the newest fitness guide, here’s how you can trim those fats down in no time!

Fitness rules for the hourglassy silhouette

The purpose of any workout routine created for an hourglass body is to tone the upper and lower areas while burning off fats stored around the waist. People with this silhouette tend to store fats around the hips, thighs, buttocks and upper arms but often have a tough time trying to get rid of lower abdominal fat as well.

Exercises for this figure should concentrate on:

  • Arms, for a more balanced silhouette – the purpose is not to build muscles and develop some pumped arms but to tone them up for a more attractive look, so you should opt for lighter weights and more repetitions.
  • Legs and buttocks, for an overall sliming effect – in order to keep proportions in check, fitness routines with added weights are the most recommended ones. Squats with dumbbells, reverse lunges, crunches – both classical and using the stability ball, lateral leg raises, press ups and mountain climbers are recommended by absolutely any fitness guide to people with hourglassy body shapes.
  • Waist, for more definition – cardio exercises are the winning ones this time as they boost the metabolism, speeding up fat burning processes. Cycling, running, rowing, dancing, jumping rope and doing hula hoops are great ways of strengthening abs and getting rid of belly fat.

Weight loss exercises for the pear silhouette

Pears tend to have quite flat abs and they generally store weight on hips, buttocks and legs. Fitness plans for this shape should therefore concentrate on calorie blasting through exercises involving the entire body – cardio routines! The treadmill and cross trainer should be your best friends if you’re a pear trying to achieve a flawless silhouette, but outdoor running, swimming, doing step aerobic exercises and cardio dancing, playing tennis or whichever sport you enjoy is extremely helpful as well.

As for the toning part, here’s what your workout routine should include:

  • Biceps curls, triceps dips, press-ups and bench press exercises for strengthening the upper body and building more defined shoulders, arms and chest.
  • Squats with shoulders press, squats with lateral raise, side lunges with knees up, walking lunges and exercise ball glutes raises, for burning off fats on legs and buttocks and gaining more definition in the lower body.
  • Ab curls and oblique crunches, reverse curls and planks for strengthening the core area, toning the abdomen and improving posture.

The apple body type – recommended fitness routine

Apple silhouettes store fats on chest, arms and midsection, so they should focus on firing up their metabolism in order to burn lipids covering the upper body. Again, cardiovascular exercises are crucial for reducing the amount of fat but this time the key doesn’t lie in the workout’s intensity but in its length.

People with this silhouette are quite exposed to joints injuries, especially in knees and ankles, as their excess weight exerts pressure on legs while running or doing the elliptical trainer. Swimming and cycling are healthier options as they work the legs and buttocks without causing joints aches.

Classical fitness trainings have their role as well as even people with no excess pounds can look unhealthy and flabby if they don’t tone their muscles. So here are the most recommended weight exercises for apple silhouettes:

  • Chest press, back extensions, ab curls, triceps dips, oblique curls, press-ups, biceps curls, reverse crunches and exercise ball crunches for strengthening muscles in arms and core area and accelerating fat burning process at this level.
  • Exercise ball squats, squats with shoulder press, plie squats with lateral raises, walking lunges, leg presses, deadlifts, mountain climbers and walking on the incline for developing lean muscles in the lower body and shaping the thighs, buttocks and hips.  The main role of these workouts is to build muscles and increase mass but as you surely know, by strengthening muscles one also manages to burn more calories during fitness trainings and daily activities.

read more:http://bestbodyfitnessguide.com/2012/03/weight-loss-through-fitness-rules-for-each-body-shape/

“Hot Mom” Facebook Photo Sparks Controversy

Happy Wednesday, dear readers! At this point, you guys are old hat at this: Gather ’round, grab your favorite beverage, and let’s meet over the metaphorical office water cooler to catch up on our favorite health-related stories this week. Don’t forget to let us know what you’ve been reading this week!

1. “Hot” mom stirs controversy on Facebook. Because what is social media for, if not for instigating? Maria Kang, a California resident and fitness enthusiast, posted a photo of herself in a sports bra and matching booty shorts surrounded by her three kids with the caption, “What’s your excuse?” The picture has since gone viral with more than 6 million views on Facebook and 12,000 comments ranging from “You go, girl” to “Not that I need an excuse for NOT working out, but here’s mine: fibromyalgia!” Check out the full photo on Yahoo! Shine, and then tell us what you think in the comments below or @Shape_Magazine.

2. Herbal supplements may not be as pure as you think. More proof that “natural” doesn’t guarantee that something is healthy: Canandian researchers tested 44 herbal products from 12 companies and found that 60 percent of them contained plant substances not listed on the label, and 20 percent included unlisted fillers such as wheat, rice, and soybeans. These hidden ingredients could cause problems for people with allergies and decrease the effectiveness of the supplements, researchers say.

3. Chicken plants in California will remain open. Despite calls to shut down three Foster Farms plants in California associated with the salmonella outbreak last week that sickened 300 people and sent half of them to the hospital, the U.S. Department of Agriculture (USDA) will allow them to remain open. However, the USDA and Centers for Disease Control and Prevention sent warning letters to Foster Farms, and the company had to present a plan to address the many violations found at the plants, including unsanitary surfaces, improper dressing procedures for employees, and fecal matter found on chicken carcasses.

4. Need a quick pick-me-up? Call your mom! You know how your mother is always nagging you to call her more? Turns out, she knows best after all (as always does seem to be the case). Recent research shows that interacting with people you love such as close friends or family members act as “microbursts,” or little things you can do to give you an instant shot of energy, and might even be more effective than coffee. It’s important to note that this research is preliminary and hasn’t yet been peer-reviewed, but if you’re close with your family, it can’t hurt, right?

5. Running may not help you lose weight. In frustrating news for runners everywhere, it turns out that it may not be the best form of cardio if you’re specifically looking to shed pounds. Fitness expert Adam Bornstein explains why here.

Read more:http://www.shape.com/blogs/shape-your-life/shape-shares-hot-mom-facebook-photo-sparks-controversy

Easy Ways to Lose Weight: 50+ Ideas

You know the drill when it comes to losing weight — take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans have about as much substance as a politician’s campaign pledges. Here are more than 50 easy ways for you to finally lose the weight.

If you’re trying to drop a few pounds, don’t start off by trying to overhaul all your eating and exercise habits. You’re better off finding several simple things you can do on a daily basis—along with following the cardinal rules of eating more vegetables and less fat and getting more physical activity. Together, they should send the scale numbers in the right direction: down.

 

 

 

 

 

1. Indulge in fat releasing foods. They should help keep you from feeling deprived and binging on higher-calorie foods. For instance:

  • Honey. Just 64 fat releasing calories in one tablespoon. Drizzle on fresh fruit.
  • Eggs. Just 70 calories in one hard-boiled egg, loaded with fat releasing protein. Sprinkle with chives for an even more elegant treat.
  • Part-skim ricotta cheese. Just 39 calories in one ounce of this food, packed with fat releasing calcium. Dollop over a bowl of fresh fruit for dessert.
  • Dark chocolate. About 168 calories in a one-ounce square, but it’s packed with fat releasing fiber.
  • Shrimp. Just 60 calories in 12 large.
  • MORE: 13 fat releasing foods »

2. Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of salad.

3. After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year — or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.

4. Carry a palm-size notebook everywhere you go for one week. Write down every single morsel that enters your lips—even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don’t.

5. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day. On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.

6. Add 10 percent to the amount of daily calories you think you’re eating, then adjust your eating habits accordingly. If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate.

7. Eat five or six small meals or snacks a day instead of three large meals. A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.

8. Walk for 45 minutes a day. The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.

9. Find an online weight-loss buddy. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

10. Bring the color blue into your life more often. There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.

11. Clean your closet of the “fat” clothes. Once you’ve reached your target weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to maintain your new figure.

12. Downsize your dinner plates. Studies find that the less food put in front of you, the less food you’ll eat. Conversely, the more food in front of you, the more you’ll eat — regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10-14 inches (making them look forlornly empty if they’re not heaped with food), serve your main course on salad plates (about 7-9 inches wide). The same goes for liquids. Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.

13. Serve your dinner restaurant style (food on the plates) rather than family style (food served in bowls and on platters on the table). When your plate is empty, you’re finished; there’s no reaching for seconds.

14. Hang a mirror opposite your seat at the table. One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.

15. Put out a vegetable platter. A body of research out of Pennsylvania State University finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water-rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice).

16. Use vegetables to bulk up meals. You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries. And add vegetables to make a fluffier, more satisfying omelet without having to up the number of eggs.

17. Eat one less cookie a day. Or consume one less can of regular soda, or one less glass of orange juice, or three fewer bites of a fast-food hamburger. Doing any of these saves you about 100 calories a day, according to weight-loss researcher James O. Hill, Ph.D., of the University of Colorado. And that alone is enough to prevent you from gaining the 1.8 to 2 pounds most people pack on each year.

18. Avoid white foods. There is some scientific legitimacy to today’s lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. But you shouldn’t toss out the baby with the bathwater. While avoiding sugar, white rice, and white flour, you should eat plenty of whole grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff.

19. Switch to ordinary coffee. Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great.

20. Use nonfat powdered milk in coffee. You get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does.

Read more :http://www.rd.com/health/diet-weight-loss/easy-ways-to-lose-weight-50-ideas/

What Are the Functions of High Frequency Skin Care Equipment?

Despite their design differences, the underlying functions of high frequency skin care machines are the same. These machines have a high rate of oscillation and produce heat. High frequency skin care machines minimize enlarged pores, treat acne and reduce fine facial lines. They also decongest puffy eyes, prevent the formation of dark eye circles, and rejuvenate the scalp.

Overall benefits

  • High frequency machines offer a safe and mild means to achieve skin rejuvenation. They include a glass electrode, which emits a subtle glow that causes a therapeutic tingling sensation on the skin surface. The machines produce high-frequency electrical currents and infrared light. These improve blood circulation and infuse the skin with ozone molecules, destroying bacteria and promoting lymphatic drainage. High-frequency machines increase the elastin and collagen production of the skin and assist to exfoliate dead skin cells. They also produce skin and muscle toning. Through the mild tissue warming effect and increased circulation in the upper layers of skin, underlying blood vessels begin to contract and force out toxins in the process. Increased blood circulation allows for cell renewal, while the elevated levels of collagen improve skin texture. Another function of high-frequency current application is the antibacterial function it performs. These machines produce mild heat and ozone that leaves the skin feeling rejuvenated and looking and feeling firmer and softer.

Acne

  • The application of high-frequency electrical current destroys acne-causing bacteria strains and removes toxins from the skin surface. Skin that has undergone high-frequency treatment is also more receptive to topical acne treatments.

Enlarged Pores

  • By controlling excess sebum production and making for a softer skin tone, high-frequency skin treatment reduces enlarged pores. The ozone produced by these machines works its way to the pore to oxidize any accumulated debris, thereby allowing the pore to revert to its original shape.

Fine Lines and Wrinkles

  • A main function of high-frequency skin care equipment is to increase blood circulation and give the skin-enriched oxygen in the form of ozone. The result of ozone application and increased circulation, makes for toned and nourished skin, which renews skin cells and diminishes the appearance of lines.

Puffy Eyes and Dark Eye Circles

  • The pulsating action of high-frequency skin care machines assists in lymphatic drainage and removes excess fluid, both of which reduce congested and puffy eyes. These machines increase blood circulation and make the skin more receptive to the benefits of topically applied creams and lotions.

Secret Island Herb That Fights Anxiety, Stress & Panic Attacks

1 Hour Break Kava Root

It rips through your body like a buzz saw, tensing every nerve, pushing your adrenal glands into overdrive and robbing precious years from your life. Chronic stress is no joke, and millions of Americans live in such a heightened state of anxiety that their bodies can no longer respond to chronic stress properly.

Anxiety is such a significant health issue that it is being called a global epidemic. Although being stressed is a normal and often healthy response to certain life situations, excessive levels of chronic stress can become disabling. This is sometimes referred to as ‘burnout,” and millions of Americans are burning out on a daily basis.

To treat the ever-increasing problems of chronic stress and anxiety, we have become a pill-popping nation. Sales of anti-stress medications continue to rise, and a comprehensive global report on anxiety disorders forecasts that it will reach almost $6 billion by 2017.

Sadly, the response rate to pharmacological treatment protocols is shaky at best. More than one-third of people taking anti-anxiety medication do not respond to the drugs, and many carry significant side effects that counter any positives they deliver.

So, what are we to do about all this pent up stress that is crippling our lives? The solution, many health experts believe, can be found in safe and effective natural therapies. When these are combined with a healthy lifestyle, including eating a balanced whole food diet, getting adequate rest and regular exercise, the results are amazing.

Manage Stress with Effective Natural Plant Extracts

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Kava – the Happy Root

One amazing natural therapy for stress is kava, a shrub member of the pepper family. Kava makes its home in the South Pacific islands where it is ingrained in social and religious customs and medicinal therapies and is often referred to as the “root of happiness.”

Kava has a calming effect on the body and produces changes in brain waves that are similar to those seen in drugs including Valium. An ever-expanding body of research supports kava’s calming effects and ability to relieve anxiety, restlessness, muscle tension and even pain. Cognitive function is not impaired with kava, nor is it addictive. Both the American Herbal Products Association and the World Health Organization have conducted tests on the safety and effectiveness of this herb.

Kava is an extremely important export crop for many Pacific islanders. It takes about 2- 5 years to grow, and is now well protected in many parts of the world. The most potent organic source of kava in the world grows in Vanuatu, where the so-called “happiest people on earth” are found. Although the substance looks and tastes like muddy water, Vanuatu is one of the only places where kava is prepared the old fashioned way, preserving all of its therapeutic benefits. While the appearance and taste take a little getting used to, the benefits of this incredible herb are certainly worth pursuing.

Four More Stress Reducing Herbs

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Passionflower: This beautiful flower is known for its calming properties and effective use as a sleep aid. Passionflower is the perfect complement to our hurried culture and can quickly take the edge off of a supercharged day. A number of studies confirm this flower’s sedative and anxiolytic effects.

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Lobelia: Lobelia has a long history of use as a muscle relaxant and has also been found to decrease adrenaline in the body. As lobelia reduces tension, it also slows and strengthens the heartbeat, calms and deepens breathing and is beneficial in halting anxiety attacks.

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St. Johns Wort: This herb is one of the most commonly used herbs in the United States. It is best known for its ability to remedy mild to moderate depression and anxiety. Studies show that people who take St.John’s wort on a daily basis experience reduced anxiety and an improved sense of overall well being

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Pulsatilla: Also known as European pasque flower and Easter flower, this ancient herb is used by herbalists to soothe nerves, relieve tension and pain and treat headaches and insomnia.

An excellent source of all of these natural herbs is 1Hour Break–the first all natural oral spray that targets stress and anxiety. By simply spraying a few mists under your tongue, you’ll be soothing your stress and anxiety in no time. And as a special only to Organic Authority Readers use coupon code ORGANIC20 for an exclusive 20% discount on your order. Take Your 1 Hour Break Now!

SUPPORT OUR CAUSE FOR SOCIAL CHANGE:

We intend to shift the hearts and minds of those who are currently being treated for anxiety, and more importantly, for those who would otherwise go untreated. Our mission is to open healthy conversation that having anxiety is completely normal, and that contrary to Western Medication, there are alternatives that are safe, natural and effective. We wish to be the catalyst for healthy growth, and through 1Hour Break™ we believe we will promote dialogue, education, and create change.

Written by Leslie Garner

read more:http://www.organicauthority.com/health/secret-island-herb-that-fights-anxiety-stress-a-panic-attacks.html

The Best Running Tips of All Time

Many runners hold tension in their upper body, which can make your regular run feel twice as hard. Try this simple trick to check yourself: Roll up a sheet of paper and run with it for a few minutes (as if you were holding a baton in a 400-meter relay). If the paper comes back crunched, you are squeezing too hard! Allowing your hands to loosen up translates into reduced tension in the shoulders and less wasted energy.

Your feet are the only thing that comes into contact with the ground every single time you walk and run yet they’re almost always hidden away in shoes and never shown any love. To improve proprioception and loosen the tissues on the bottoms of your feet, place a small ball (a lacrosse ball, golf ball, or tennis ball work best) on the floor and gently roll from the heel to the ball of the foot. Try performing this simple massage technique (or flossing) for 30 seconds on each foot every morning and night. Make it part of your daily routine by flossing your feet every time you brush your teeth.

When you run, your brain is constantly communicating with your muscles to figure out how you can run more efficiently (i.e. with less muscle activation). This involuntarily process explains why all runners become more economical with experience. But you may be able to speed up the process.

Research shows that the neuromuscular system is most likely to discover more efficient ways to move when you push your limits (i.e. fatigue). To do this without risk of overtraining, end some of your easy runs with a “fast finish.” Wait until the last five or 10 minutes of a longer run and then speed up to an effort level of six or seven on a scale of one to 10.

For perfect running form, your legs should move like the hands on a clock (Imagine tracing a clock with your pedal stroke on a bike. That’s where this clock would be in relation to your body.) When you run, think about bringing your foot up to the 12 o’clock position, reaching out to 3 o’clock, striking the ground directly beneath your body at 6 o’clock, then pushing off to 9 o’clock behind you. This circular motion mimics cycling and allows fast turnover.

read more:http://www.shape.com/fitness/training-plans/best-running-tips-all-time/slide/5