0 How to Support a Partner Dealing With Depression

How to Support a Partner Dealing With Depression

0 42 Crock-Pot Recipes to Try This Summer (That's Right, Summer)

42 Crock-Pot Recipes to Try This Summer (That's Right, Summer)

How much sugar is in that bag of chips you grabbed as an afternoon snack? Just look at the food label. But wait, the current nutrition facts lump added and natural sugars together, so you actually have no idea how much extra sweet stuff the manufacturers added.

That's about to change. The FDA just unveiled updates to the food nutrition label, requiring manufacturers to report total and added sugars. (A good rule of thumb: Try to avoid foods with a high percentage of added sugar.)

Other changes include larger, bolded type for calorie counts, serving size, and number of servings, so you can see how many how many calories are in that pint of ice cream without needing glasses.

Large companies have until July 26, 2018, to comply with the new standards, while smaller companies get an extra year.

0 7 diet myths you probably believe

7 diet myths you probably believe

Body by Healthista Expert May 24, 2016

Confused about weight loss? Professor Tim Spector, author of The Diet Myth, explains why everything you thought you knew about dieting is wrong. Here are his 7 diet myths you probably believe

We are currently living through an epidemic of obesity and allergies. Obesity rates have tripled over the last 30 years despite the fact that more of us are exercising regularly and watching calories than ever before. Two in three Britons are now overweight or obese and one in five of our children are clinically obese. What’s interesting is that there is no evidence that this massive change is due only to us being greedy and eating more calories. What we eat is likely much more important than our total calorie counts.

Obesity rates have tripled over the last 30 years despite the fact that more of us are exercising regularly

But today choosing exactly what to eat to be healthy is far from clear. We are bombarded by contradictory messages from doctors, experts, brands and the government about what we should be eating and what we should be cutting out; whether it’s sugar, fat or carbs that are the biggest culprits in causing our waistlines to keep expanding.

It turns out that the answer is in our gut microbiome, an area in our lower gut weighing 4lbs and containing 100 trillion microbes. We all possess a unique set of microbes, which vastly outnumber our cells and genes, and their function is to digest food and keep up alive and healthy. Now cutting-edge research and technology are allowing scientists to discover how, by changing our diets, we can enable our microbes to keep us slim, avoid disease and allergies and even brighten our mood. It’s time to challenge the old myths and misconceptions about food and embrace the new scientific evidence.

MORE: 11 reasons you’re always hungry

Here are 7 diet myths busted:

1. All calories are equal

We now know that losing weight is not a simple as calories in vs calories out. While a calorie is a calorie on a food label, they are actually not equal when it comes to their impact on the human body. Studies now show that our gut microbes and the way they interact with our genes determine how food is digested and used. This means that two people can eat exactly the same amount of calories and do exactly the same amount of exercise but will still lose or gain weight at a different rate.

2. Calorie restriction diets work

There have been many studies, including the ones I’ve run with sets of twins, which have shown that people react very differently to identical foods and weight loss regimes. This is partly down to our genes but it is also down to our microbes, which produce a range of different chemicals from food. These chemicals can have very different health and weight effects. So if two people eat identical bowls of pasta they will have different amounts of it deposited as fat due to the differences in their microbes. Because everyone has a very individual gut profile, the way we process our food is often unique to us.

if two people eat identical bowls of pasta they will have different amounts of it deposited as fat due to the differences in their microbes

3. Exercise helps weight loss

I’m a big advocate of exercise â€" it’s hugely beneficial for your heart, your mood and general wellbeing. But it’s not necessarily going to slim your waistline. The advice to eat less and exercise more to lose weight is outdated and usually fails. Exercising actually often leads to weight gain because your body is programmed to adapt to compensate for the extra exertion. It is more difficult to get rid of fat than muscle â€" we have to expend five times as much energy. That doesn’t mean we ​shouldn’t bother though. Studies have shown clearly that being fit makes you healthier and likely to live longer.

4. Cutting out carbs is good for you

There is a growing trend for claiming obesity can be cured by omitting just one part of our diet. This has led to many popular books each advocating the elimination of major food groups â€" each one allegedly the major villain(s). These include banning milk, dairy and meat products, grains and gluten-containing foods, saturated fats, “modern” foods like grains and legumes, fructose or all sugars and carbohydrates. No wonder we are confused.

The science behind these popular diets is flawed and following any of these regimes for any length of time is often impossible, as I found out when I experimented on myself. The other major consequence that these diets have is a major reduction in the range and diversity of the foods we eat. Until recently we didn’t think this mattered, but the latest research shows how dangerous this attitude can be.

Microbial diversity is the key to our health. The more variety, the healthier the individual

Many people’s diets rely heavily on processed foods. This means that they are ingesting as few as 10-20 different food ingredients over a year. This is in contrast to our hunter-gatherer ancestors who we estimate to have eaten around 500 species of plants and animals over a year. It is no coincidence that they had nearly double the species of microbes that we do. Microbial diversity is the key to our health. The more variety, the healthier the individual. Low microbe diversity is implicated not only in obesity and diabetes, but a whole range of “western diseases” like allergies, autoimmune diseases and irritable bowel syndrome

5. Always have breakfast

One of the most quoted ‘golden rules’ of healthy eating is that breakfast is the most important meal of the day. What many people don’t realise is that this is nothing more than a marketing ploy employed by breakfast cereal companies to boost sales!

Part of the same dogma is the idea that we should eat ‘little and often’ to prevent spikes in blood sugar and the subsequent lows that make us eat more. But these are both nutritional myths with no good evidence to back them up.

The truth is that short term fasting has been shown to help weight loss by stimulating friendly microbes. The ‘time off’ from digestion gives our microbes a chance to ‘clean up’ the gut lining, allowing for a greater variety of microbes to flourish next time we eat.

short term fasting has been shown to help weight loss by stimulating friendly microbes

This could be why intermittent fasting diets like the 5:2 have been so successful. But studies have shown that even extending the period of fasting overnight to late-morning or lunchtime can have similarly positive effects on weight loss and blood profile.

The key is to listen to your body. If you usually need breakfast (like me) then go ahead and have something gut-friendly like full fat yoghurt with berries. But if you feel you don’t need it it’s because you don’t.

MORE: 8 best high energy foods

6. Avoid high fat foods

Scientific knowledge is turning against the received wisdom that ‘fats are bad for you’. In fact, more and more research is showing how eating the right fats can boost your health and also help your microbes flourish. So always opt for the full-fat version of dairy products. It may be higher in calories than a ‘low-fat’ option but ‘low fat’ often in reality means high sugar accompanied by emulsifiers, chemicals and preservatives that can disrupt your microbes.

more research is showing how eating the right fats can boost your health and also help your microbes flourish

A recent five year trial followed 7000 Spaniards divided between a low fat diet and a high fat Mediterranean diet with extra nuts and olive oil, full fat cheese and yoghurt. The study showed a third less heart disease, strokes, diabetes and breast cancer in the high fat group who even lost some weight.​

Unpasteurised cheeses (the smellier the better!) and full fat yoghurt or kefir act like tourists in our guts â€" the bacteria they contain stimulate the rest of the community to be healthy, increasing diversity and altering the way we break down food.

7. Probiotics don’t work

Overuse of antibiotics is really worrying. It’s leading to antibiotic resistance but more immediately, every course of antibiotics you take is like setting off a nuclear bomb in your gut. Yes it kills the bad bugs that are making you sick but it also wipes out all the friendly bacteria you need to keep you fit and well. If you do have to take a course of antibiotics then make sure you take a probiotic at the same time and for some time afterwards. Studies have shown how this greatly helps your gut recover and protect against nasty C.diff infections.

If you have to take a course of antibiotics then make sure you take a probiotic at the same time

There’s no substitute for a healthy diet so make sure you’re cultivating a microbe-friendly environment in your gut. Eat lots of prebiotic foods like leeks, onions, garlic, Jerusalem or globe artichokes and asparagus. Prebiotics are fibres that we can’t digest but that our microbes can. They create the ideal environment for friendly bacteria to flourish. Eat lots of good probiotic foods to replenish your guts bacteria, like full-fat yoghurt, unpasteurised cheeses and fermented foods such as kimchi. The other key ingredients are polyphenols â€" plant chemicals that help promote the growth of good bacteria and block the bad. They are found in grapes, berries, onions, pomegranates, coffee, green tea, red wine and dark chocolate. The key is eating a varied range of foods particularly fruit and veg, the more the merrier â€" so enjoy!

MORE: Do carbs make you fat? 3 experts answer the question

The Diet Myth: The Real Science Behind What We Eat by Tim Spector is published by W&N and available on Amazon for £6.29

Tim Spector is Professor of Genetic Epidemiology at King’s College London, Hon Consultant Physician at Guy’s and St Thomas’ Hospital, and Director of the TwinsUK Registry. He has won several academic awards and published over 700 academic papers, many of which relate directly to nutrition and the causes of obesity. He has appeared in numerous TV documentaries and is often consulted in UK and international media on his team’s research. Since 2014 he has been leading the largest UK’s open-source science project British Gut to understand the microbial diversity of the human gut. Tim Spector’s book on epigenetics, Identically Different, was longlisted for the Wellcome Trust Prize and shortlisted for the Transmission Prize.

http://www.tim-spector.co.uk

 Follow him on twitter: @timspector

0 9 Next-Level Nut Butters to Make at Home

9 Next-Level Nut Butters to Make at Home

Q: I just turned 30 and I'm single, while all of my friends are married, engaged, or seriously dating someone. I'm confident, happy, and have a great social life, but I'm starting to worry there's not anyone out there for me. How do I continue to date in hopes of finding a serious relationshipâ€"without seeming desperate?

A: Everywhere you look, from movies to magazines, we’re told that being in a relationship equals being happy. The good news? That’s 100 percent not true.

You’ve probably heard it before, but the only way to put your best self out there is to first get comfortable with yourselfâ€"and your alone time.

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Instead of focusing on what you don’t have, think about what is great about you and your life now. Being single has tons of perksâ€"hello, taking spontaneous road trips and being the boss of your own life. Whenever you’re feeling sad or desperate, remember those good points. It will take some practice, but almost any negative thought about being single can be switched to a good one.

What’s more: Based on my research, I've discovered that finding love is not about wearing the right outfit, going to the right restaurant for a first date, or waiting three days after that date to text. It’s about looking inside you and asking yourself two important questions.

2 Questions to Ask Yourself

1. What parts of life are most important to me?

Think about these six areas of your life: money, family, faith, work, health, and lifestyle. How do you view each core area? Where do your values, priorities, and goals lie? Are you happy with your priorities, or do you want any of them to change?

Then ask yourself which two areas stand out the most in terms of how you want to live your life in the future. Remember that there are no right or wrong answers or opinions.

Once you’ve thought about these six areas of life, you’ll have a better understanding of what you are all about, which will also help you to identify compatibilities in a potential partner. You might be physically attracted to someone who looks nothing like what you thought was your “type,” but studies show that partners who share beliefs about these values are more likely to stay together over the long haul.

A couple can share all-important life values even when they have different interests and hobbies, and even when they are of two different races, religions, or have very dissimilar social backgrounds.

2. What do I want and/or need in a partner?

Do you know what the “right person” would look like if you met that person today? Most people don’t take the time to think about what they want in a romantic relationship (or in a partner). But in order to open yourself up to a relationship and not feel desperate, you need to decide what exactly you need or want in a relationship.

Defining the type of person you want to be with is a little like making a shopping list before you head out to the grocery store. It streamlines the process, keeps you from making random or desperate choices, and prevents you from wasting time (the last thing you want at the storeâ€"or in dating).

Defining the type of person you want to be with is a little like making a shopping list before you head out to the grocery store.

Grab a piece of paper and divide it into two columns. In the left one, list five must-have qualities that you need in a partner. Think: Does the person’s age or physical appearance matter? What about personality traitsâ€"would you like someone who’s sensitive, inquisitive, easygoing, adventurous, or smart?

In the right column, list five deal breakers. Maybe it’s smoking cigarettes, being in financial debt, having terrible manners, or generally being closed-minded. These are the five things that, as hard as you try, you just can’t tolerate or allow in a partner.

When you meet new people, this list will become an invaluable tool. It will remind you to make sure that your needs and desires are being met. Instead of worrying about what your date thinks about you, as you might have done before, your list will help you to determine if that person is going to make you happy.

In the end, by knowing your self and what is important to youâ€"in life and in a partnerâ€"you’ll feel far less desperate and anxious. When you go out with a positive attitude, you will find the right person for youâ€"I promise they're out there.

Dr. Terri Orbuch (a.k.a. The Love Doctor) is a professor, therapist, research scientist, and author of five best-selling books, including Finding Love Again: 6 Simple Steps to a New and Happy Relationship. Learn more about her at DrTerriTheLoveDoctor.com.

0 9 best gym leggings for real women

9 best gym leggings for real women

Fitness by Vicky Hadley May 23, 2016

The ath-leisure trend is all very well when everything you see is on models that are six foot tall! But what about the best gym leggings  looks for the rest of us? Here are Healthista’s must haves plus snaps of us â€" real women â€" in them!

1. Tiny Fish

Tiny Fish’s gorgeous black and white leggings are a favourite with the Healthista team, with Healthista’s editor Anna Magee (above) rocking them during her gym workout. They are a capri style meaning they are 3/4 length leg rather than full length. Tiny Fish specialise in leggings with hot prints and with these, the fit is sensational too. They sit high on the waist and pull you in tightly so no need to worry about any lumps or bumps falling out. The material is a soft, silky lycra that will stay put no matter what exercise you decide to take on. The circular black and white pattern means you can go from workout to fashion the moment you leave the gym simply by changing your top. T

Available for £56 from Tiny Fish

2. Adidas

We are in love with Adidas’ African inspired tribal leggings. They are the ultimate head turner thanks to their bold prints and orange statement patterns. The leggings are a skin tight material that clings to your body in a flattering style that means you feel and look slimmer.

Healthista’s Vicky Hadley trialling the Adidas leggings.

The leggings sit on the hips so if you are not a sports-bra gym goer it is best to pair with a tank top as they don’t offer high waisted coverage. The leggings are a super-soft opaque material that gives plenty of space for stretching and bending without holding you back.

The leggings are available for £45 from Adidas.

MORE: 16 best gym wear buys for 2016

3. Pink Soda

Pink Soda Sport is a well known favourite brand of Healthista and their new collection is proving to continue raising the bar. The new Pink Soda Capri Leggings are made with a stylish cut and panelling, sweat-proof fabric that pulls moisture away from the skin, keeping you cool and dry even in the most sweat-ridden cardio workout.  The leggings host a hidden key pocket for safety within the wide pink waist band and are a thick comfortable material that also looks stylish. The colours in the whole range are amazing and on these, the baby pink blends beautifully with the black bringing a summery feel to the outfit.

Available for £25 from JD Sports.

MORE: EDITOR’S CHOICE: The new Pink Soda Sport range put through its paces by editor Anna Magee

4. Reebok

If you’re a bright and bold type of girl then there is no pair of leggings more suitable to you than Reebok’s new sequin print leggings. The grass green colour has the eye-catching effect that is sure to get you noticed during your workout.

The fabric is made from polyester and sits high-waisted on the stomach pulling you in and leaving you feeling comfortable and secure. The leggings have been designed to contour to the body shape meaning that no matter what type of workout you take on, even if it is a dance class involving lots of jumping and rolling around they will not budge. The leggings are made with a sweat-proof material ensuring you stay dry through the entirity of your workout.

5. Superdry

These comfortable Superdry leggings are the holy grail of leggings looking classy and sophisticated with a feminine floral print that keeps you feeling classy and fashionable. The leggings are a light grey colour that combines a flattering skinny-fit leg, high waist with a light material that pulls you in tightly and will not budge.

The fabric is made from a moisture wicking technology that ensures you stay dry throughout your session, even if that means running outside in the summer rain… The capri leggings are three-quarter length with a back zip pocket to store your key and other essentials whilst you train.

Available for £29 from Superdry.

6. The Sports Edit

Let your girly side out with some sparkle, Healthista’s Vicky Hadley is in love with these glitter leggings from The Sports Edit. With a pinky, purple base filled with a sequin pattern that is actually created from the soft polyester leggings â€" not actual sequins â€" they are the perfect addition to any gym goer’s wardrobe.

Whether you are looking to do a cardio workout or a weight lifting session they are a great option. The light fabric is sweat proof meaning you will stay dry and is light enough to stop you feeling too hot this summer.

Comfortable and stylish they are sure to get heads turning whilst ensuring you are left feeling secure and ready to take on anything.

Available for £49 from The Sports Edit.

7. Active in Style

Celebrity favourite of Millie Mackintosh, the HPE Combat Leggings from Active in Style are made from a unique compression fabric that is engineered to withstand intense training. So, no matter if you are burpee-ing, weight lifting or cycling they will not budge. So, what is compression fabric? Compression technology helps to increase circulation and blood flow from the heart around the body and into body parts that need extra blood flow â€" this is why they feel kind of seriously snug when you wear them (which we find quite flattering too, they suck everything in). This means that even if you are red faced and dripping with sweat the oxygen will be flowing to your sore muscles and helping to improve your endurance and recovery levels.

The grey camo (army print) design gives you a confidence boost that makes you feel like you can take on anything. If the leggings alone don’t give give you a boost then the amount of head turning and people questioning ‘where are your leggings from?’ is sure to do the trick. They are tight fitting and really hug your body in giving you a great bum â€" with or without squats.

The HPE Black Combat Leggings are available for £80 at activeinstyle.co.uk 

MORE: The new leggings that flatter your figure and help your muscles recover â€" as worn by Millie Mackintosh

8.  The Sports Edit

The Sports Edit have done it again securing two spots in our leggings round up. These gorgeous full length leggings sit high-waisted on your stomach and contour to your body shape leaving you feeling secure and pulled in. The pastel colours will move with you ensuring you can stretch with ease in any bendy class you tackle.

The flattering tight fit hugs you in at the waist and ankles meaning you are supported throughout your entire session. We love the messy graffiti print on the bottom of the leggings which brings a rough, urban edge to blend with the feminine colours. The material is light and breathable so no need to worry about getting hot and sweaty in these leggings.

9. Bodybuilding.com

We had to put one in for those serious about training and who else would we include other than Bodybuilding.com? Another capri style legging for the mix to keep it light and airy enabling you to keep cool this summer. The material is made mostly from polyester and lycra and is resilient and stylish as well as sweat proof. Healthista’s favourite part about these leggings is the fact they are made with an odour-controlled fabric so you don’t need to worry if you don’t have time to shower post-workout.  The leggings are designed to flex with you so whether that’s squatting low or reaching high the versatile leggings will fit to your workout.

Available for £36.74 from Bodybuilding.com

0 30 Day Squat Challenge: Day 24

30 Day Squat Challenge: Day 24

It’s day 24 in the final week of our 30 day squat challenge with trainer Kelly Du Buisson â€" keep going â€" you’re nearly there and if you’re just joining us, scroll down to see how you can get started 

Each day in May, Kelly’s posting a new five minute squat video designed to get your heart pumping and your butt leaner and more toned in five minutes a day. Be prepared, these workouts are seriously tough and each day, they’ll increase in difficulty.

If you’re just joining us, scroll to the bottom and click on the link to Day 1, where you can get started.

Here is today’s workout video:

Previous days:

Squat Challenge Day 1

Squat Challenge Day 2

Squat Challenge Day 3

Squat Challenge Day 4

Squat Challenge Day 5

Squat Challenge Day 6

Squat Challenge Day 7

Squat Challenge Day 8

Squat Challenge Day 9

Squat Challenge Day 10

Squat Challenge Day 11

Squat Challenge Day 12

Squat Challenge Day 13

Squat Challenge Day 14

Squat Challenge Day 15

Squat Challenge Day 16

Squat Challenge Day 17

Squat Challenge Day 18

Squat Challenge Day 19

Squat Challenge Day 20

Squat Challenge Day 21

Squat Challenge Day 22

Squat Challenge Day 23

Kelly Du Buisson is a leading London trainer specialising in short, high intensity workouts that get her clients super-fit, super-fast. She is also the creator of The 7 Minute Workout: The Fastest Way To Shred Fat And Change Your Body Shape For Good

, available from Amazon.

0 30 Day Squat Challenge: Day 25

30 Day Squat Challenge: Day 25

It’s Day 25 of our 30 day squat challenge with Kelly Du Buisson â€" huge applause for sticking with it this far â€" you guys rock and we hope you’re seeing results. 

Each day in January, Kelly’s posting a new five minute squat video designed to get your heart pumping and your butt leaner and more toned in five minutes a day. Be prepared, these workouts are seriously tough and each day, they’ll increase in difficulty.

If you’re just joining us, scroll to the bottom and click on the link to Day 1, where you can get started.

Here is today’s workout video:

Previous days:

Squat Challenge Day 1

Squat Challenge Day 2

Squat Challenge Day 3

Squat Challenge Day 4

Squat Challenge Day 5

Squat Challenge Day 6

Squat Challenge Day 7

Squat Challenge Day 8

Squat Challenge Day 9

Squat Challenge Day 10

Squat Challenge Day 11

Squat Challenge Day 12

Squat Challenge Day 13

Squat Challenge Day 14

Squat Challenge Day 15

Squat Challenge Day 16

Squat Challenge Day 17

Squat Challenge Day 18

Squat Challenge Day 19

Squat Challenge Day 20

Squat Challenge Day 21

Squat Challenge Day 22

Squat Challenge Day 23

Squat Challenge Day 24

Kelly Du Buisson is a leading London trainer specialising in short, high intensity workouts that get her clients super-fit, super-fast. She is also the creator of The 7 Minute Workout: The Fastest Way To Shred Fat And Change Your Body Shape For Good

, available from Amazon.

0 How to Stop Feeling Desperate When You're Single

How to Stop Feeling Desperate When You're Single

“Go, random stranger!”

“If Donald Trump can run, so can you!”

“Worst parade ever.”

If you’ve run a race recently, you might recognize these phrases from the signs held by spectators along the course. Crowd support is an incredible phenomenon, and as a longtime runner, I’m forever grateful to anyone who comes out and stands on the side of the road, rain or shine, for hours, just to watch me run by for 10 seconds.

But as much as I appreciate giving a swift high five to a, “Touch here for power” sign (it really does make me feel like I’ve just had a gulp of Space Jam’s secret stuff!), I get equally as frustrated with some spectators and their not-so-helpful cheers. For example, the guy who yelled, “You’re almost there!” to me at mile 11 of the 26.2-mile Boston Marathon this year made me want to fling myself off the side of the road.

I was fuming: Was this guy seriously watching this race without any idea how long a marathon is?! Did he not understand how far I still had to run?! My mood shifted from concentrating on the course before me (did you know marathons hurt?) to being furious with a stranger. It was depleting, and in a way, demeaningâ€"though I know that wasn’t his intention.

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The fact of the matter is: Sometimes fans think they’re being helpful, but their “motivating” cheers or race signs are actually mentally draining and deflating for runners. To help fans be the best support crew they can be, I polled my friends in The Most Informal Running Club Ever, NYC to see what they most enjoy hearing or seeing during a race.

Here are the best (and worst) things to say or do on the sidelines.

Ways to Be Helpful

Make funny signs.

“I laugh at signs that say, ‘Don’t trust a fart.’” â€" Christopher Ho, marathoner

“During the Boston Marathon, I laughed out loud, pointed, and gave a thumbs up to the guy holding a sign that said, ‘If Jeb! can make it through 2015, then you can make it through this race.’” â€" Michele Richinick, two-time marathoner

"I love signs that say, ‘You're faster than [fill in mass transit of choice]â€"like, ‘You’re faster than the G train’ (New York), or ‘the metro’ (Washington, DC), or ‘the T’ (Boston).” â€" Jasmin Roman, marathoner

Customize your cheers.

“One of my favorite things is hearing a personalized cheer, like when a spectator yells out my name, bib number, or a detail of my clothing. For example, ‘Looking strong, Chris/Bib no. 3457/blue shirt!’” â€" Ho

“For my first marathon, I put my name on my jersey in big letters as I had heard it would be helpful, but I didn’t expect much. I was surprised by how incredibly motivating it was to hear people shout my name, make eye contact, and encourage me to keep going. For a fleeting moment, you feel like there is a personal connection, and this stranger is now part of your cheer squad.” â€" Victor Tello, marathoner and triathlete

Utilize cute animals.

“During the Philadelphia half-marathon, a spectator was holding huge cutouts of a dog and a cat. Cute pets will put a smile on anyone's face!” â€" Laura Van Lenten, half-marathoner and triathlete

Make it a group effort.

“I love to laugh in a race. During one race I saw three friends lined up with sequential signs reading, "Go Harder!" then " Go Faster!" and then, "That's What She Said!" â€" Joshua Young, Ironman finisher

“While running the New York City Marathon, I saw a girl holding a sign that said, ‘Free pugs at the finish!’ and the guy next to her had a sign that said, ‘She's lying.’ I got a big kick out of that. â€" Erica, marathoner

Remind runners about form.

“I like hearing people cheer about form, like ‘Take deep breaths,’ ‘Relax your shoulders,’ or ‘Drive your knees.’” â€" Ho

Go for an interactive element.

“I try to high five and touch all the ‘Touch here for power’ signs. I love those people!” â€" Katie Topalian, marathoner and TMIRCE member

“I try to never turn down a free high five from a spectator. Sometimes it’s that boost you need to reinvigorate your run.” â€" Erin Kelly, marathoner and Greatist writer

Show your support.

“I love people who cheer you on at the top of a hill and congratulate you when you've made it [to the top]. It's the little goals that help move the race along.” â€" Lindsay Anne Michaels, runner

Ways to Be Discouraging (and, uh, Annoying)

Remind runners how much farther they have to go.

“I do not like hearing about distance at almost any point in the race because I either know already or would like to be pleasantly surprised [at the next mile marker]." â€" Ho

“In addition to the ‘You're almost there cheer,’ there’s the reminder of ‘Only ___ miles to go!’ which is obviously just as bad and makes me want to punch whoever says it in the throat… but I don't have the energy for that!” â€" Topalian

Have no clue what's going on.

“During the Scotland 10K last year, one volunteer shouted, ‘Good job!’ just as I crossed the starting line.” â€" Blazer, half-marathoner

Let your “motivational” cheers come off as mean.

“There's an older, portly fellow in the park who yells at my workout group in variants of, ‘Quit slacking!’ ‘Go get em!’ and, ‘Come on, you're not even working, go faster!’ and I don't like it. Self-control during workouts is really important, and it's an active effort for me to tune out bad advice when I’m amped up.” â€" Seth Ariel Green, former collegiate runner

“Whenever my dad would come to my races in high school, no matter how fast or slow I was running, he would always yell, ‘You're doggin' it!’ I think he genuinely thought I wasn't trying hard enough sometimes.” â€" Topalian

“At mile 10 in a half-marathon, a woman who had already finished the race yelled, ‘Let’s go, turtles!’ in a patronizing voice. Sadly, she meant slow runners, not the cool ninja kind.” â€" Pamela Kavalam, runner

Tempt runners with alcohol.

“At mile 3 of the New Jersey Marathon, someone put a small table in the middle of the course with beer on it and a sign that said, ‘Take one.’ Genius, but a real d*ck move.” â€" Eric Jones, marathoner and triathlete

Give out false information.

“At the beginning of the Brooklyn half-marathon, someone at the top of the big hill in Prospect Park said, ‘It's all downhill from here!’ While I don't know why I thought it really would be 10 more miles downhill, I wanted to believe it. It was a rude awakening to find out the course wasn’t downhill, but flat with some rollers and way more difficult than that guy made it out to be.” â€" Mary Rose, half-marathoner and triathlete in training

Belittle the race itself.

“Signs that say ‘Worst Parade Ever’ make me think, ‘Then why are you here?’” â€" Kelly

0 30 Day Squat Challenge: Day 23

30 Day Squat Challenge: Day 23

It’s the final countdown in your 30 day squat challenge â€" keep going!  If you’re just going us, read on to find out how to can get started 

Each day in May, Kelly’s posting a new five minute squat video designed to get your heart pumping and your butt leaner and more toned in five minutes a day. Be prepared, these workouts are seriously tough and each day, they’ll increase in difficulty.

If you’re just joining us, scroll to the bottom and click on the link to Day 1, where you can get started.

Here is today’s workout video:

Plus, we have even more incentive for you. Using the hashtag #greatbum2015 share the Squat Challenge on Twitter, Facebook or Instagram to be in with a chance to win one of our legendary Healthista Hampers worth over £50.

Previous days:

Squat Challenge Day 1

Squat Challenge Day 2

Squat Challenge Day 3

Squat Challenge Day 4

Squat Challenge Day 5

Squat Challenge Day 6

Squat Challenge Day 7

Squat Challenge Day 8

Squat Challenge Day 9

Squat Challenge Day 10

Squat Challenge Day 11

Squat Challenge Day 12

Squat Challenge Day 13

Squat Challenge Day 14

Squat Challenge Day 15

Squat Challenge Day 16

Squat Challenge Day 17

Squat Challenge Day 18

Squat Challenge Day 19

Squat Challenge Day 20

Squat Challenge Day 21

Squat Challenge Day 22

Kelly Du Buisson is a leading London trainer specialising in short, high intensity workouts that get her clients super-fit, super-fast. She is also the creator of The 7 Minute Workout: The Fastest Way To Shred Fat And Change Your Body Shape For Good

, available from Amazon.

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Summertime, and the living is…well, hot. When stratospheric temperatures make you want to do nothing but sit in an ice bath all day, using a slow cooker might initially seem like a preposterous ideaâ€"isn’t that thing just for winter meals?

But don’t put that Crock-Pot into storage just yet! You'll be pleasantly surprised at how useful this appliance can be even during the warmer months, sparing you from turning the oven on and turning your kitchen into a sauna. Forget steaming stews and cozy casseroles, and try some tacos, corn on the cob, and scalloped peaches. Cooking in the summer just got a whole lot cooler!

Breakfasts

Take the stress out of the next brunch you host with this simple yet produce- and protein-packed frittata. With just a handful of seasonal veggies and eggs and a hands-off cooking method, summer celebrations don’t get much more straightforward than this.

Whether you’re taking it to go or sitting down for a leisurely brunch, there’s never a bad time for a burrito. Make it a real summer breakfast by adding in fresh, in-season sweet corn (did you know it's a whole grain?) and plenty of guac to cool down some of the spice in the hearty filling here.

Making your own granola is a lot easier than you may thinkâ€"all it involves is throwing fiber-rich oats and light, metabolism-boosting spice into a slow cooker and stirring every once in a while. Scoop some over yogurt and top with berries or bananas for a refreshing alternative to your usual bowl of cereal.

Making omelets to order is ambitious (and lets you channel your inner Julia Child), but after a few, all that flipping can become more work than it's worth. This slow-cooker recipe isn’t just brimming with vegetables that add some fiber to all the protein, but it also serves four to six people at once, so you don’t have to stand by the stove crafting individual servings. Bon appetit!

Sometimes nothing but a gooey pastry will do for breakfast. Not only do these caramel-laced rolls use heart-healthy whole-wheat flour and a fraction of the butter used in traditional sticky bun recipesâ€"making them decadent yet still wholesomeâ€"but baking them in the slow cooker means no need to heat up the house by turning on the oven. That’s what we call a sweet start to the day!

Delicious as they are, breakfast casseroles can sometimes be uber heavy, leaving you regretting your meal an hour later. This healthier twist is chock-full of vegetables and still includes hash browns, bacon, and cheeseâ€"all the things you want from comfort food.

With fresh blueberries bursting from their seams and an almond flour base that’s free of gluten, these scones may look like dessert, but they’re healthy and satiating enough for breakfast. The bonus? The slow cooker method eliminates the need for the dough to rise!

Appetizers, Soups, and Salads

Spinach Parmesan dip is always a crowd favorite, but who wants to get weighed down with all that heavy dairy in the heat? This one lightens things up by using light sour cream and one of our favorite recipe substitutes, Greek yogurt. Serve at your next summer tailgate to keep your kitchen cool and your crowd healthy.

Usher in warm weather with a soup that celebrates the best of the season’s produceâ€"yellow squash. The vitamin C-loaded veggie takes center stage in this recipe, with some sweet potato, carrot, and white beans added in for extra flavor. Chilling the batch requires an extra step, but the cool and creamy results are totally worth waiting for.

More often associated with winter, chowder gets a warm weather update with the addition of summery ingredients like zucchini, tomatoes, and basil. If you’re keeping it meat free, skip the baconâ€"otherwise, don’t worry about the saturated fat in a few slices; it may actually be good for you (and is quite tasty!).

Sometimes summer rain ruins your barbecue plans, but this recipe lets you make awesome, charred corn on the cob without the grill. This version uses a chili lime rub, but you can also also try different versions of the sauce for this go-to side dish, like the ones recommended here: pesto, curry powder, coconut milk, and Sriracha.

These beans may need some time to cook, but they yield a giant 12-serving batch that’s easily freezable. A homemade recipe also ensures that your taco toppers won’t come with a hefty dose of lard that so many store-bought or restaurant versions use. Stuff them into burritos, scoop them onto salads, or just eat them straight-upâ€"they’re that irresistible!

What summer cookout, picnic, or potluck is complete without potato salad? The mustard-based, mayo-free condiments for this one make it perfect to take to outdoor gatherings without spoiling. Bonus: The hefty sprinkling of dill adds some brightness as well as flavonoids that may relieve an upset stomach.

This easy Crock-Pot mix of chicken, black beans, salsa, cumin, and taco seasoning is perfect for a salad or your own DIY burrito bowl. We also can't get enough of the blogger's zesty avocado cilantro buttermilk dressing, which is awesome with this saladâ€" but also sounds like a great spread for sandwiches.

Meat Main Dishes

A creamy peanut dressing, sweet chunks of mango, and slow-cooked beef makes this salad more fit for an entree than an appetizer. The chuck steak is tender, the cabbage is crisp, and peanuts add crunch. With so much texture and flavor, you'll never think of salad as limp, soggy greens again.

Make a batch of this chicken salad on a Sunday, and you’ll have a healthy lunch option at the ready all week long. There isn’t a hint of mayo in the recipe, but the Southwestern flavors of antioxidant-rich cilantro, digestion-aiding cumin, and immunity-boosting garlic impart plenty of taste and healthy benefits.Immunity: plants as effective mediators. Sultan MT, Butt MS, Qayyum MM. Critical reviews in food science and nutrition, 2014, Oct.;54(10):1549-7852. Add a scoop of it onto mixed greens, in a pita, or between slices of toast.

Always thought you needed to be near a beach to enjoy a seafood boil? Prove yourself wrong with this recipe, which brings the low-country classic home with the help of a Crock-Pot. All the usual components feature here, from potatoes and corn cobs to shrimp, which are a good source of immunity-raising selenium. The bottle of beer is optional, but either way, this boil will bring the summer party straight onto your kitchen table.

Asian cuisine may not be the first thing that comes to mind when it comes to slow cooker recipes, but this hoison sauce-soaked mixture shows that it can be done, and it can be delicious! While light enough for a warm-weather lunch, the addition of rice to the chicken and veggies makes it a full meal. Water chestnuts lend a fun crunch and a punch of potassium.

This recipe pushes the envelope in more than one way, stuffing typical casserole ingredients into bell peppers instead and slow cooking rather than baking them. Adding lots of onions, celery, and spices is a convenient and simple way to add tasty veggies to the meat, beans, and rice without excess added fat or preservatives.

For most meat-eaters, rarely does a summer go by without chicken wings making an appearance. Rather than trying greasy deep-frying, go the Crock-Pot route with this recipe. Calling for plenty of garlic, a generous pour of antioxidant-rich honey, and an optional hit of cayenne, these wings are the ideal way to kick any get-together up a notch! Antioxidant Activity of Three Honey Samples in relation with Their Biochemical Components. Chua LS, Rahaman NL, Adnan NA. Journal of analytical methods in chemistry, 2013, Aug.;2013():2090-8865.

Nothing screams summer like a hot dog, and you can recreate this iconic version without a grill. Mixed with tomato sauce, Worcestershire, and plenty of seasonings, the chili will turn out as juicy and flavorful as ever. Pick whatever type of dog you prefer and load them up!

Glazed pineapple slices and a pineapple sauce give this sandwich its tropical twist plus a dose of the anti-inflammatory enzyme bromelain. Teamed up with slow-cooked chicken doused in barbecue sauce (make your own!) and layered onto sandwich buns, it’s a veritable carnival of tastes and textures.

This taco recipe has a super-simple shredded chicken base and adds in some sliced corn off the cob, avocado, caramelized onions, and cilantro. You can also throw this on top of a salad or rice bowl for a gluten-free option.

Meat isn't the only thing you can make in a slow cooker. This recipe is a great go-to guide for make-ahead salmon, so you can use it for any of your favorite dishes. You can customize this version with any veggies or sauces you like for some added flavor.

A summer recipe roundup without mention of the Caribbean? Inconceivable! These little pork sandwiches get some island flair from an awesome jerk marinade and pineapple salsa. The blogger gives a guide for how much pork you should use based on how many people you're serving, but we think you should make it allâ€" these will make for awesome leftovers.

You may be surprised at how many ingredients for this seemingly exotic recipe you already have in your pantry. Brown sugar, red pepper, and garlic lend a decidedly barbecue-like hint to the Asian-inspired tastes of sesame oil and soy sauce that marinate the lean meat. Go liberal with the sesame seed garnishâ€"those little guys are packed with B-complex vitamins to promote eye, muscle, skin, and hair health.

Vegetarian and Vegan Main Dishes

Lasagna can be an all-day affair between cooking noodles, whipping up sauce, and making all the fillings. Forget about that with a Crock-Pot. Cook a veggie mixture; then layer it with sauce, noodles, and cheese; and let your slow cooker do all the magic. Vibrant, lycopene-rich cherry tomatoes and fresh corn make summer’s bounty shine all the more in this classic winter dish.

Chickpeas are one of the yummiest sources of protein we can think ofâ€"even if you do eat meat. This recipe takes a twist on the classic Indian butter chicken dish and swaps in chickpeas and tofu for a meal that goes great over rice, salad, or all on its own!

Make this Mexican favorite without needing to babysit the veggies over the stove. Bursting with tomatoes and multicolored peppers, these convenient fajitas make getting your daily dose of vitamin C a cinch.

While we'd make this with brown rice for more fiber, the recipe is still great for warmer weather. The classic Greek flavors of red pepper, olives, feta, parsley, and oregano are perfect as a side dish or meal, hot or cold.

No sketchy mock meats here! This recipe uses tempeh as a vegan substitute for Bolognese sauce. An unprocessed form of soy, tempeh is also fermented, which means it’s great for promoting gut health. Let it cook with loads of spices and some summer veggies, and the results will delight everyone at the table.

They’re cheap, versatile, high in iron, low glycemic... and that’s just the beginning. Our love for lentils runs deep, and this recipe showcases them in a much more creative way than basic soup. Let them hang out for a few hours with some vegetables and spices, and they’ll reduce down to a hearty mixture boasting eight grams of protein per servingâ€"not bad for a meatless meal!

If they can eat curry in the tropical temperatures of Thailand, you can eat it during your summer too. Usual suspects found in the cuisine, like coconut milk, scallions, and soy, come together in this vegan and gluten-free recipe, while the unconventional addition of chickpeas lends some protein to amp up the nutritional profile further.

Sure, it takes more work than popping open a jar of store-bought sauce, but you won’t regret being able to control the sugar and salt in this produce-packed homemade version. Keep it slightly chunky to give it a rustic flair and don’t skimp when stirring in the basilâ€"it’s got memory-boosting properties, and this is definitely one meal you won’t want to forget.

This easy dish is a Southern summer favorite, with tons of veggies and an added hot sauce kick. It only takes 15 minutes to prepare, and then you’ll be amazed at how much four hours in a slow cooker can do for the flavors in this dish.

If you’re wary of experimenting with new grains, the slow cooker removes the intimidation factor by doing all the work for you. Here, barley adds some uniqueness (along with fiber) to these vegetarian tacos, along with the usual suspects of black beans and corn. Cool down the mixture with an avocado-Greek yogurt cream topping, and you’re ready for a meat-free fiesta.

If a heap of warm noodles and cheese still sounds like a bit too much when temps outside are simmering, try this noodle-free veggie lasagna instead. With four layers of tomato sauce, herbs, cheese, peppers, and onions, this dish is both healthy and second-helping worthy.

Desserts

If you’re tentative about your dessert-making ability, these scalloped peaches are both impressive and won't make you break a sweat. If your fruit is especially sweet, try reducing the sugar a bit, and then let the spices and the slow cooker do the rest of the work. Serve topped with banana ice cream.

The cocktail already tastes like dessert, so why not make it into a real one? You'll get healthy, good-cholesterol-boosting fats from the shredded coconut and coconut milk, plus vitamin C from pineapple. Go ahead and add some rumâ€"we won't tell.

Fresh berries are one of the best parts of summer: They're sweeter than ever and insanely versatile cooking ingredients. In two hours they reduce to a sweet, syrupy goodness with a crumbly topping in this recipe that's perfect to serve after burgers.

Gingerbread isn't only for the holidays. This awesome recipe goes great with vanilla ice cream, and you'd be surprised at the number of ingredients you already have in your pantry. It sounds like the perfect last-minute dessert recipe to us.

Originally published May 2015. Updated May 2016.

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Thanks to the internet, we are seeing more people speak out about mental health in creative ways. Marzi Wilson's artwork is another perfect example of this. Her comics illustrate what it's like to navigate life as an introvert and struggle with anxiety, which she herself started experiencing as a teenager. Some might make you giggle (see "Why I'd Rather Be a Cat"), but the illustrations are also pretty powerful.

Check out a few of the comics below and follow Wilson on Instagram.

Images: Introvert Doodles

h/t The Huffington Post