How to Actually Get a Good Workout on the Elliptical Machine

By Alison Feller, Greatist

To reap maximum benefits, put away distractions and pick up interval training.

Doing the same workout day after day may be effective at first, but it will eventually lead to a fitness plateau.

Out of all the cardio machines, the elliptical probably gets the most side-eye. People tend to think it's boring and ineffective (research even says so!), and the go-to source for an easy, mindless workout, if even that. But it turns out there are plenty of science-backed benefits to the elliptical, like raising your heart rate even more than the treadmill and improving fitness just as efficiently as the treadmill or Stairmaster.

What's more, there's actually a right and wrong way to use it. With the correct form and plan of attack, you can get a truly killer workout on the machine. To find out how to make the most of every stride, we asked top fitness experts for their best advice, plus an effective 20-minute workout.

Do: Make a plan before hitting “start.”

Before even stepping foot on the machine, set an intention for the workout. “Ask yourself what you want to achieve that day,” says Leanne Weiner, a personal trainer and corrective exercise specialist. “Then monitor your perceived level of exertion — where zero is like going for a leisurely stroll and at 10 you’re completely out of breath — throughout the workout to make sure you’re not just dialing

Read More

Sex Secrets You Should Know

By Dennis Thompson Jr. | Medically reviewed by Pat F. Bass III, MD, MPH

Men who want to enjoy a good sex life should know their partner can be the best source of sex secrets. From erection to orgasm, communication is key.

Good sex with your partner can get even better. There are many ways men can both enjoy sex more and better please their partners. Just keep in mind that while there are some solid guidelines for improving your sex life, the best kept sex secrets are the ones waiting to be unearthed in your relationship.

"I think each guy is different and each relationship is different," says Paul Joannides, PsyD, a research psychoanalyst in Waldport, Ore., and author of The Guide To Getting It On. "You need to appreciate that what might work for your best friend and his wife might not work for you and your partner."

Start Talking About Sex

Ironically, some of the best sex secrets are those men and women keep from each other, Dr. Joannides says. To have good sex, you need to talk about your likes and dislikes.

"One of the most important things to do is to ask and to listen," says Joannides. "A lot of guys are terrified that some people may think they don't know all the answers. Also, some guys think they do know all the answers."

It can be difficult to broach the subject of sex. But here are tips from Joannides that can clue you in to 

Read More

6 Toothpaste Ingredients You Need to Avoid

You're brushing your teeth to take care of your health, so don't use counterproductive ingredients.

"Brush three times a day!" You probably grew up hearing that conventional oral-hygiene wisdom, but unfortunately, doing so today could pose an unnecessary threat to your health, thanks to certain bad-actor ingredients cropping up in popular toothpaste brands. The kicker? Some of the worst ingredients don't even help keep your teeth cleaner. "Does the risk outweigh the benefits?" asks Linda A. Straub-Bruce, BS Ed, RDH, author of Dental Herbalism. "It's what I always ask my patients to consider."

She recommends avoiding these six ingredients that just aren't worth the risk.

#1. Sodium Laurel Sulfate (SLS)

SLS seems to fuel canker sores. Researchers have linked SLS to higher numbers of canker sore outbreaks. As if that's not enough, SLS also seems to cause more frequent outbreaks that last longer, too, Straub-Bruce says. She also points out that there is a definite correlation with cold sensitivity. No one likes canker sores or sensitive teeth, so manufacturers must have a really good reason to justify its inclusion, right?

Nope.

"All it does is foam," explains Straub-Bruce. "There is no other viable purpose other than the experience. This doesn't translate into better health or lower microbial load, but people associate foaming with clean." In fact, she suggests that you get more cleaning power from the scraping action of brushing or flossing (or even just eating a carrot) than you do from SLS.

#2. Triclosan 

"About 15 years ago, triclosan came to oral care because it fights the bacteria in plaque for up to 12 hours," says Straub-Bruce. Unfortunately, research is now showing that, much like BPA, triclosan is a hormone disruptor.

Read More

Eat barley to reduce blood sugar level, risk of cardiovascular disease

You can use barley in salads, soups, stews, or as an alternative to rice or potatoes.

       Barley leads to increase in gut hormones which regulate metabolism and appetite.

Eating a special mixture of dietary fibres found in barley can help reduce appetite and blood sugar levels, finds a new study.

According to researchers, barley can also rapidly improve people’s health by reducing risk for cardiovascular disease.

“It is surprising yet promising that choosing the right blend of dietary fibres can — in a short period of time — generate such remarkable health benefits,” said Anne Nilsson from Lund University in Sweden.

Approximately 11-14 hours after their final meal of the day, participants were examined for risk indicators of diabetes and cardiovascular disease.

The study was conducted with healthy middle-aged participants who were asked to eat bread largely made out of barley kernels (up to 85 percent) for three days — at breakfast, lunch and dinner.

Read More

5 Reasons Why Skin Cancer Surgery Isn’t So Scary

Get the inside scoop on Mohs surgery, the most popular treatment option for basal and squamous cell carcinomas.

Wear a wide-brimmed hat to minimize your sun exposure.

Veva Vesper has dealt with more than her fair share of skin cancer in the last 25 years. The 69-year-old Ohio resident has had more than 500 squamous cell carcinomas removed since the late 1980s, when the immunosuppressant medication she was taking for a kidney transplant caused her to develop them all over her body — everywhere from the corner of her eye to her legs.

While Vesper’s story is unusual, skin cancer is the most common cancer in the United States. In fact, it’s currently estimated that one in five Americans will get skin cancer in his or her lifetime.

Mike Davis, a 65-year-old retired cop, and like Vesper, a patient at The Skin Cancer Center in Cincinnati, Ohio, has a more familiar story. Earlier this year, he had a basal cell carcinoma removed from his left ear — the side of his face most exposed to UV damage when driving on patrol.

The buildup of sun exposure over your lifetime puts you at greater risk for developing basal and squamous cell skin carcinomas as you age. Both Vesper and Davis had Mohs surgery, the most effective and precise way to remove the two most common types of skin cancer.

“The benefits of Mohs surgery are twofold: One, you’re going to remove just the cells you need to without having to take a lot of unnecessary tissue, and two, Mohs surgery can tout cure rates of 99 percent,” says Dendy Engelman, MD, a dermatologist and Mohs surgeon in New York City and the

Read More

Facelifts May Make Women Seem More Likable

But this doesn't mean they'll be happier, expert says.

Lower eye lifts and full facelifts garnered the most positive responses from those involved in the study.

A facelift might make you look younger and friendlier at the same time, a new, small study suggests.

A team of plastic surgeons found that various facial procedures — from full facelifts to eye lifts or chin implants — can significantly boost the way a woman is perceived by strangers.

Women who'd had "work" done were perceived as more likable, attractive and feminine, said the researchers who showed before-and-after photos of 30 patients to 170 people.

"One of the goals of this study was to try and figure out, in a scientifically credible and accurate way, what other people are actually 'seeing' when they see the results [of facial plastic surgery]," said study author Dr. Michael Reilly, an assistant professor of otolaryngology-head and neck surgery at Georgetown University Medical Center in Washington, D.C.

Read More

10 Ways to Make Your Treadmill Workout Safer

Using a treadmill is a good way to get aerobic exercise, but there a few rules of the road you'll want to follow to use it safely.

With the news of SurveyMonkey CEO David Goldberg's accidental death on a treadmill, we are reminded that there are risks to exercise, particularly when using gym equipment. Because a treadmill is powered by a motor, rather than self-propelled, accidents can happen, especially when people lose their balance. Injuries can include bruises, sprains, broken bones, concussions, and sometimes, even death. 

While the Consumer Products Safety Commission reported over 24,000 emergency room visits associated with treadmills in the United States in 2014, deaths are rare. That said, it's important for people to know their physical limits and keep safety in mind when using a treadmill.

"On those days when you can't walk or run outside due to heat, cold, or rain, treadmill exercise can offer the same benefits plus the added benefit of being able to add hill-specific workouts and pacing strategies," advises Chris Eschbach, PhD, director of the Human Performance Laboratory at Meredith College in Raleigh, N.C.

Treadmill Training and Safety Tips

Exercise can help you lose weight, make your bones and muscles stronger, relieve depression and stress, and lower your risk for diabetes, arthritis, heart disease, high cholesterol, high blood pressure,

Read More