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‘Swolemates’: Fit couples share tips on working out together | Health …

In this July 21, 2017 photo provided by Giuliana Rancic, Bill and Giuliana Rancic pose for a photo in Harrison, Idaho after winning a Mixed Doubles Pickleball Tournament. (Giuliana Rancic via AP)

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4 Quick Beauty Tricks to Recover After a Good Ugly-Cry

Maybe you just had a therapeutic cry sesh on your lunch break. Or you clicked on your sister’s wedding video and the floodgates parted. Whether you’ve been crying happy tears or sad, if you’re surrounded by co-workers, you want to cover up any splotchy, puffy evidence ASAP. For a little guidance, we went to the pros: Here are makeup artists’ top tips for putting your face back together again (quickly!) after a meltdown.

Apply ice

“A cold compress is key,” says Honey Artists makeup artist Azra Red. Wrap a few ice cubes in a damp cloth and hold it against your cheeks and eyes. Lying down should help reduce the swelling too. And if you’ve got time, stick on under-eye patches. Red recommends patches with chamomile or other calming ingredients, such as the Karuna Renewal+ Eye Mask ($36,

If you don’t have in-case-of-emergency patches stowed in your bag, cold spoons on the lower lids can help, says Honey makeup artist Daniela Gozlan. (Stick some in the office freezer now so you’re prepared for next time!)

Splash cool water on your skin

No access to ice? Get to the bathroom and splash cool water all over your face, says Kristine Cruz, a makeup artist at Antonio Prieto Salon in New York City. That should help bring down redness and inflammation. It might also help you perk up and switch mental tracks, so you can focus on whatever it is you need to handle next.

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Brighten up

Next step: concealer. Dab it around your nose, which might be red and runny. If your eye area is red, use the concealer there too. But if your sclera (the white part of your eye) is red, refrain from put any concealer under your peepers. That will only draw more attention to the redness.

Wear a bold lip

To distract from the blotchiness under your eyes and elsewhere, choose a bold lipstick, says Gozlan. Though it may sound counterintuitive, your lips will become the focal point of your face—and your colleagues won’t have a clue you were just crying your eyes out.

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Mayo Clinic Minute: Tips to safely watch the total solar eclipse …

Dr. William Brown, a Mayo Clinic optometrist, says staring directly at the sun can be damaging to your eyes, but by using specifically designed eclipse glasses, you and your family should be able to thoroughly enjoy this opportunity. Dr. Brown says the only time the sun can be viewed without these proper safety glasses will be during total eclipse — that short time when the moon covers the sun completely. Dr. Brown recommends visiting the American Astronomical Society for a listing of reputable vendors of approved safety eclipse glasses.

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9 tips to keep kids healthy and organized for their new school year






Young shoppers are keeping Mother Earth in mind with back-to-school shopping, and so are retailers.


For some parents, back-to-school time is the most wonderful time of the year. But it can also be hectic, demanding and downright exhausting — for you and your kids. Three Rochester-area experts — a professional organizer, a psychologist and a pediatrician — offer their tips to make the season as stress-free as possible.

Prepare early

There’s a reason retailers launch back-to-school sales in the middle of summer, and it’s not just about the bottom line. It’s because the earlier you prepare, the better off you’ll be.


“The groundwork of prepping for the new school year should really begin three to four weeks before school starts,” says Emily L. Gilbertson, a licensed psychologist in Pittsford who specializes in children, adolescents and young adults. “Waiting until the week before school to have kids start going to bed earlier, for example, can backfire as they are often anxious or excited and may have trouble falling asleep.”

To minimize stress, do some pre-planning and have a structure in place before school begins, suggests Lorraine Bohonos, a professional organizer who owns Home Free Organize in Rochester and works with many moms and families. “Anything that people can do beforehand to be prepared will prevent them from getting decision-making fatigue, which is the root of all clutter,” she says.


Sleep, eat, repeat

Kids should be getting eight to 10 hours of sleep per night, and parents should be consistent with bedtimes during the summer months, says Raissa Ong, M.D., of Newark Pediatrics, part of Rochester Regional Health.

If your children have enjoyed a lot of late nights this summer, get them back on their routine at least two to three weeks prior to school starting, she recommends. When it comes to screen time, think “two and two.” Limit it to two hours a day and no later than two hours before bedtime. Shut down the devices to give your child’s brain time to shut down and relax as well. Remember, kids who get adequate rest will be more focused, engaged and energetic.


Proper nutrition is important, too. Keep junk food and sugary drinks to a minimum. Set a good example at home by eating healthy foods and plenty of fruits and vegetables, and your kids will likely make healthier choices at school.

“If it’s not available at home, they won’t be looking for it,” says Dr. Ong. So moms, save that candy bar for your next solo car ride (and don’t forget to trash the evidence).

Jump-start the mind

Kids who haven’t exercised their brains as much as their bodies over the summer should get some practice before they head to the classroom.

“For kids who struggle with math or reading, if you haven’t kept those skills going through the summer, at least do it the last few weeks in August. This can help them start the year more confident in their skills,” Gilbertson says.

Consider reading one to two books a day to younger children and reviewing math problems for one hour a day to refresh developing minds, Dr. Ong suggests.

Also, identify a specific area of your home as the homework station and set it up ahead of time with supplies. This will help your children establish a consistent routine to complete their assignments.

Go with the flow

Getting out the door will be less stressful and taxing if there’s a straight path and not a crooked maze. Avoid the morning scavenger hunt by making your entryway a one-stop shop for daily necessities. “Each kid in the house should have a clearly defined area that belongs to them and know exactly where their coats and backpacks are hung,” explains Bohonos.

Visual cues can be helpful, especially for easily distracted kids. Bohonos suggests using signs or sticky notes to identify key after-school tasks. For example, Step 1: Hang backpack here; Step 2: Pull out papers; Step 3: Place lunchbox here. Put a sign in the garage for sporting equipment. For pre-readers, use numbers or pictures.

Doing this upfront work can take pressure off parents in the long run. “Kids will often take on more responsibilities if things are set up in a simplified, structured way,” Bohonos says.

Connect and calm

The school year is a time of change and transition for many kids. Talk to them about their fears so they’ll feel less anxious and better prepared to manage difficulties, advises Gilbertson.

“Teenagers who feel less connected with peers over the summer or anxious about who they will sit with at lunch, for example, can be encouraged to set up social plans with friends,” she suggests. “Or help them think through the worst thing that can happen: ‘They get to lunch and their friends’ table is full. What would they do?’ Oftentimes, kids realize they can handle fears that seem insurmountable at the time.”

Give it time

Parents should be mindful of their children’s mood and behavior, especially during the first few weeks when they are adjusting to new classes and surroundings.

“Expect that kids may show some distress,” explains Gilbertson. “Younger children may display regressive behavior. Teenagers may be more irritable or fall apart over small things. Check in with them and normalize the idea that adults also have difficulty with change.”

Use a specific example of a previous challenge they overcame to remind them that they are capable.

Or use the approach of Daniel Tiger, the PBS series inspired by Mister Rogers’ Neighborhood. “Help them to label their feelings,” Gilbertson says. “Then see if you can talk through how to handle those feelings or work through conflicts. If kids are part of coming up with their coping plan, they may be more likely to buy into it.”

Put things in their place

If it feels like you’ve spent the summer putting your kids in their place, now is the time to transfer that to getting organized. The key is to have a place for everything and everything in its place.

Bohonos recommends establishing a command center in your home where all incoming papers land. A common location is the kitchen counter. Have a couple of paper trays: one for action items such as permission slips and calendar reminders, and another for homework. Designate a spot nearby to temporarily place artwork until you can sort it, hang it or store it. (And once the school year starts, act quickly to avoid the dreaded artwork pileup.) Decide who will place the papers — child or parent. Mom or Dad might take care of it for the younger ones, but older kids can do it themselves.

For items you need on a regular basis — class directories, bus passes and sports and activity calendars — use hanging file folders, labeled with each child’s name and stowed in an accompanying file box. Place it next to the paper trays or in an adjacent cupboard.

Bohonos also suggests buying one clear storage tote for school portraits and team photos — the more formal “keeper” mementos as opposed to casual snapshots. One tote should accommodate most families for the full 12 years of school and can easily be pulled out for the graduation party, she explains. Be sure to label the back of each photo with the date and your child’s name and grade.

Save your faves

A question that every parent struggles with in the early years, especially when trying to stave off hurt feelings in their kids: “What do I do with all this artwork?” The answer: Keep less and it’ll mean more.

“If you keep all of it, you’re never going to really enjoy any of it,” Bohonos says.

As with photos, label the back of each masterpiece with the date and your child’s name and grade. Purchase a storage bin (long enough to hold bigger pieces) or an art portfolio designed for oversized items. There are several apps that let you take snapshots of your mini Picasso’s handiwork for posterity and also create keepsakes like photo books, which take up much less space than all those handprint turkeys, paper bag puppets and pasta necklaces. Bohonos is a fan of the Artkive app.

Have a decision-making process in place about what you’ll save and what you’ll toss (when the kids aren’t looking). “Mentally preparing and having a game plan before school starts will help you stay on top of getting it done and not getting overwhelmed,” Bohonos says.

Lead the charge

Every family has unique needs, routines and personalities. Ultimately, you should do what works best for you. “Think of yourself as a manager of a business. Your business could be a laid-back business with only a few structures in place, or it can be tightly run and everyone has very clear responsibilities,” Bohonos says.

In the end, despite what your kids think, you’re the boss. Set up your family and home for success, and the back-to-school season might actually feel more like the most wonderful time of the year.


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What is Pre-Menstrual Syndrome or PMS? Healthy Tips To Get Rid of the PMS Bloating

Many of us have heard people, or ourselves guilty of cracking jokes on PMS. Any mood swing exhibited by a girl is often deemed as a fit of PMS. Turns out that PMS is more than just irritability and fickle mood swings. Pre Menstrual Syndrome or PMS is a group of symptoms suffered by women a week or so before their period. For many women, PMS is not a serious concern. Many don’t feel any significant change in their body either. But for some women, the days before their periods prove to be quite a rough phase. PMS can bring about various changes – physical, emotional or behavioural, therefore it must not be taken lightly. The symptoms show one to two weeks before your period and phase out as you hit your period. It may include bloating, tender breasts, cramps, abdominal pain, irritability, anxiety, depression, vomiting and diarrhea among others.

(Also Read:11 Ingenious Ways to Avoid Bloating After Eating)

bloating 620x350

One of the most recurrent symptoms of PMS is bloating, which is caused due to excess water retention that occurs from hormonal changes. Some women’s ballooned belly adds a significant amount of pounds to their overall weight. Fluctuations in the estrogen levels and a sharp drop in progesterone are also some of the causes of the stomach sticking out a week or so before period. However, the bloating is temporary, within two to three days into the period, the ovaries start producing decent amount of supporting hormones again, which cuts down the bloating gradually. If your bloated tummy stays for long after your periods, you may need to consult your doctor.

The good news is, you can cut down the bloating at home naturally with the help of some dietary changes. Experts suggests a diet rich in calcium, magnesium, B vitamins such as thiamin and riboflavin and Vitamin E.

Here are some more food tips that can help bring your ballooned belly back to shape -

How To Cut Down Bloating Caused By PMS: 5 Tips

1.Drink Loads of Water: Yes, you heard us! The remedy might sound ironical, but works wonders. Experts recommend hydration as a fruitful solution to combat water retention. Turns out that if your cells and tissues are hydrated enough, it will push out all the water retention that could take place in them.

(Also Read:7 Brilliant Home Remedies for Period Pain)

sit and drink water

Drinking water actually helps prevent water retention and thereby bloating

2.Cut Down On Salt: Common salt (sodium chloride) is one of the leading sources of water retention. Cut down on salty snacks, fries, red meat to prevent bloating. You can also neutralise the effect by loading up on fresh fruits and vegetables, and keeping yourself hydrated.

salt sugar health

Blaoting happens due to excessive consumption of sugar and salt

3.Load Up On Fresh Vegetables and Fruits: Despite being full of fiber and vitamins, green leafy vegetables such as kale, collard greens, spinach and beets are also rich in potassium, magnesium and calcium, which help beat bloating. Potassium rich banana, guava, kiwi and avocado are also effective.

vegetables reheating

Fruits and vegetables rich in Potassium,magnesium and calcium can help prevent bloating

4.Cut Down On Starch, Sugars, and Refined Carbohydrates: These foods can make it more difficult for your body to process estrogen. Refined carbs and sugars found in processed food, refined grains, canned desserts lead to a significant rise in blood sugar levels, which causes sodium retention and leads to bloating . When your pancreas releases insulin to control blood sugar, Insulin tends to retain salt, which in tern leads to bloating.

(Also Read:Lets Talk Periods: 7 Effective Home Remedies for Irregular Periods)

junk food

5.Avoid Gas Causing Foods and Fatty Foods: Love rajma and lentils? Perhaps it is not the best lunch option when you are going through PMS. It is harder for the body to digest and therefore results in bloating. Also it is advisable to avoid other gas causing foods like broccoli, cabbage, cauliflower, dairy products, corn and peas. Fatty processed foods like fries are a strict no as well.


Gassy food like rajma can hamper smooth digestion during PMS

Here’s How Ayurveda Can Help

According to Ayurveda, there are three fundamental doshas: Vata, Pitta and Kapha, and good health is considered to be a perfect state of balance of these three doshas. PMS is classified in Ayurveda into three types -Vata, Pitta, Kapha. Usually the symptoms associated with Kapha imbalance manifest in bloating, weight gain, water retention, drowsiness and sluggishness.

According to Dr. Vasant Lad in his book The Complete Book of Ayurvedic Home Remedies, these Ayurvedic remedies can help with the bloating that comes with PMS -

  • Herbal mixture of punarnava (2 parts), kutki(1 part) and musta( 2 parts). Taking half teaspoon of the mixture twice a day with warm water is effective.
  • 10 cherries daily on an empty stomach for a week before the onset of menstruation.
  • A tablespoon of aloe-vera gel with half a teaspoon of Trikatu(an ancient Ayurvedic concoction made with equal parts of black pepper, pippali and ginger) can help immensely.

Bloating is one of the most common symptoms of PMS, and with these handy tips you can beat bloating naturally.


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Marathon nutrition: Tips for what runners should eat

WASHINGTON — Training for a marathon consists of much more than logging miles. Fueling the body the right way can be crucial to a successful race, too.

Each person is different when it comes to diet, tastes and what their body can tolerate, but there are some guidelines that can help runners (and other athletes, for that matter) perform at their best, said Andrea Goergen, a bariatric dietitian at MedStar Washington Hospital Center.

As training for D.C.’s Marine Corps Marathon picks up speed, here are some tips from Goergen for how runners can eat their way to their best races.

Stick to a healthy, balanced diet

Whether you’re training for a 5K, 10K, half-marathon or marathon, a healthy diet with fruits, vegetables, whole grains, fiber and lean meats and proteins is important, Goergen said. However, those training for longer races, such as marathons, need more nutrients, she added.

“You’re going to want to increase your carbohydrate intake, which can help your muscles when you’re in the middle of physical activity. That’s where [your muscles] are going to get their energy,” she said.

Glucose from carbs helps prevent runners from “hitting a wall” — or running low on energy — during exercise.


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© 2017 WTOP. All Rights Reserved.

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Tips for easier return to school

In an article a couple of months ago, I discussed ways to make summer vacation safe and fun. Now, we’ve come to the other half of summer and everyone is rushing to get ready for the new school year. This seems like a perfect time to review some ways to make the transition back to school a little smoother.

Make sure any school forms are completed well before the start of school. This is especially important for children entering kindergarten, seventh grade and 12th grade, when there are required vaccines before enrollment. If you are not sure if your kids are caught up with vaccines, this is the perfect time to call their doctor and find out. 

This is also the time to get sports physicals so that your kids don’t have to miss any practices or games. If your kids have special medical needs, make sure the school is aware and the proper paperwork is completed.

One of the most difficult parts of returning to school is waking up earlier. Many kids – especially teenagers – have gotten used to sleeping in during the summer. Gradually adjusting their bedtimes and wake times can help them acclimate. Don’t let your kids sleep in until noon the week before school. Help them get used to the morning hours again far enough in advance so they are ready to go on day one. This is also the time to get them eating a healthy breakfast every day so that they have the energy they need for school.

For those who are starting a new school as a transition to the next level and those who are the new kid in the class, this time of year can be very stressful. The best way to help with the new-school anxiety is to talk to your children and let them know what to expect in advance. Some schools have orientations or tours, which can be helpful; if not, walking or driving to school and even seeing the outside of the building can add some comfort. 

It is very important to discuss bus safety, for those riding the bus to school. Kids should not approach the bus until it comes to a complete stop. When they get on the bus they should sit down quickly, buckle their seat belts if they are present, and not get up again until the bus stops at school. 

For those walking or riding bikes to school, it is helpful to make sure they know the route, and to ensure the route is safe to travel on their own. Choosing an appropriate-fitting backpack is also important, especially when walking to school. The bag should have two padded straps, a padded back and rest at the waist. And always make sure your kids are wearing properly fitting helmets if biking to school.

Discussing bullying is, unfortunately, a conversation you should have with your children. Review what your kids should do if they see someone else being bullied or if they, themselves, become the victim of bullying. Encourage them not to retaliate or get into a fight. Instead, they should seek out a responsible adult such as their teacher or principal. If that doesn’t work, encourage them to let you know as soon as possible so that you can speak with someone at the school.

The most important thing is to start the year as positively as you can, and establish good study habits. While we all encounter some rough starts adjusting to the school year, the more prepared you are, the easier it will be for everyone.

Dr. Laura Shefner writes about pediatrics for the Cleveland Jewish News. She is a pediatrician at The MetroHealth System and practices in Beachwood and Parma.

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8 easy health tips for people with type 2 diabetes

Type 2 diabetes occurs when your body can no longer control the amount of sugar in your blood. It can lead to a number of complications, if it’s not managed properly, including heart disease, sight loss and nerve damage.

The number of people diagnosed with the condition has risen by 54% in last decade. And experts are warning that type 2 diabetes is fast becoming one of the biggest health crises of our time – with 12 million people at risk of developing the condition.

If you’ve been recently diagnosed, it’s easy to feel daunted. But help is at hand. We asked pharmacist Anshu Bhimbat LloydsPharmacy about the best ways to work with your doctor to manage your type 2 diabetes (and even ‘reverse’ the condition in some cases).

He says: “There are a few things that you can do to help manage diabetes and make it a part of your day to day life. Small lifestyle changes can make living with type 2 diabetes easier, delay the progression and support a healthier lifestyle. In some cases, dietary changes and weight loss can even help reverse the insulin sensitivity that people with type 2 diabetes experience.”

Here are the tips he gives to patients:

1. Cut down on carbohydrates

Carbs aren’t the enemy – we all need them to survive. But the type and amount you consume can make a difference to your condition. Diabetes UK suggests these ways of including good carbohydrates in your diet, for instance:

  • Choose wholegrain breads and cereals.
  • Have fruit whole, rather than as a juice. Eating an apple with the skin on, for example, will provide more fibre than drinking a glass of apple juice.
  • Try quinoa and couscous as an alternative to pasta.

Bhimbat says: “A low carbohydrate diet is highly recommended for people living with type 2 diabetes as it will lower the amount of insulin that the body needs to produce with research showing that it can even put type 2 diabetes into remission. Cutting down on carbohydrates alongside other healthy lifestyle and dietary changes, can reduce blood sugar levels into a non-diabetic range.”

2. Have regular health checks

It’s so important to get your health regularly monitored by your doctor or local pharmacist because type 2 diabetes can put you at risk of other conditions too.

“People with diabetes can be at greater risk of developing cardiovascular diseases therefore it’s important to get an annual check of your blood pressure. Poor cholesterol control can also lead to cardiovascular disease. However, a regular check will allow you to understand your levels and make appropriate dietary and lifestyle changes, to reduce any other future health complications,” says Bhimbat.

3. Get acquainted with GIs

As we mentioned before, no one should be cutting carbs out of their diet completely, knowing about the type of carbs that are likely to affect your blood sugar the most is a good shout. It’s all down to something called the Glycaemic Index (GI) – it can tell you which foods will make your blood sugar spike (and these are the ones you want to try and avoid).

“GI measures the effect foods containing carbs have on blood glucose levels and where possible you should avoid foods with a high GI as it means its carbs are absorbed quickly, which can raise blood glucose. High GI foods include white bread, potatoes and some breakfast cereals, low GI foods include sweet potatoes and yam, beans, lentils, oatmeal and granary bread, therefore try and substitute high GI foods to low GI.”

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ON HEALTH: Some more summer safety tips

Yes, summer is still here. We still face many dangers we’ve heard about and talked about. Yet, things are still happening.

Drinking and driving is illegal on the roads as well as in boats on the water. Distracted driving anywhere is still unsafe, illegal and often deadly.

Hot car deaths are still happening across the country. Whether you have a child in the backseat or a pet, be sure to take them out of the car. Do not let our glorious sunshine be an instrument of death. This is true for all passengers. Do not leave folks sitting in a car with the engine running and expect everything to be just fine. If the engine stalls, the car can and will get hot. Those left inside could be sleeping or passed out. They can and often do die!

While many folks are still preparing for their summer vacations, be sure to check on laws in whichever state you will be driving. A recent news article highlighted the dangers of driving in the left lane (a.k.a. the fast lane). In some states it is illegal to move into the left lane and continuously drive there. A video with the article pointed out how someone in a hurry will back and forth to get around cars in the left lane. Accident rates skyrocket. If you are not speeding passed the people on the right, troopers in more than a dozen states will ticket you for driving in that left lane.

Lastly, have an emergency plan when driving on the highway. What will you do if you must pull off to the shoulder of the road? Do you have any reflective signs or cones to put on the road behind your vehicle? Any flares? Do you have roadside service for your vehicle? Is your cell phone charged so you can call for assistance? Check with your local police to see if they recommend you stay in the car or vacate it? If you leave the car, where should you stand? Is it legal to walk on the highway to get help? Be aware! Be safe! Stay alive.

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Jennifer Aniston’s yoga teacher reveals the key to a healthy life (and it’s NOT yoga!)

Jennifer Aniston’s fans were in awe this week when some lovey dovey anniversary posts appeared on Instagram. 

Actor Justin Theroux and the Friends star were celebrating two years married, sharing a smitten yet subtle selfie despite being a notoriously private pair.

Jen looks undoubtedly content, and has previously put her youthfulness down to having a giggle with her hubby (although we think her good genes definitely play a part). 

‘I’m lucky because Justin is the funniest person I’ve met, and we make each other laugh’, the 48 year old told Harpers Bazaar last year. ‘Laughter is one of the great keys to staying youthful.’

Aside from Justin, Jennifer credits her yoga practise for keeping her body and mind in check. 

One could say she is a long-term yogi devotee and enthusiast, training with teacher Mandy Ingber for over 15 years. 

Mandy Ingber has been Jennifer Aniston's yoga teacher in LA for 15 years (pictured in 2013)

Mandy Ingber has been Jennifer Aniston’s yoga teacher in LA for 15 years (pictured in 2013)

‘When I started doing yoga with Mandy, I noticed many things’, Jennifer testifies. ‘My legs getting leaner. My arms getting stronger, and most importantly, I noticed an inner strength’.

The two have become more than just yoga buddies, but close friends, with Mandy, who has also worked with Kate Beckinsale for years as well as Jennifer Lawrence, working on Aniston’s mind-body connection. By following Mandy’s ‘Yogalosophy’, LA’s most prized teacher has observed Jennifer’s growth into a more grounded, empowered and confident person.

What is ‘Yogalosophy’, we hear you ask? In Mandy’s words, the purpose of Yogalosophy is to give your workout a purpose other than to have a great ass. Within a book and DVD series, it teaches mindfulness, celebration of the body and self love with the intention of incorporating it into not only exercise, but every day life.

It is reported that Jennifer even takes the DVD, Yogalosophy with Mandy Ingber, away with her on set and holidays. 

Like many other yoga hybrids popping up worldwide, the program combines traditional yoga poses with toning exercises, often with weight (not quite to the extremity scale of beer or dog yoga…). 

The routines, each around 35 minutes, were a creation based on the fact that Jennifer Aniston, as well as many beginners, wanted to feel like they had done a proper workout. 

Following this success, her 28 Days to the Ultimate Mind-Body Makeover book and latest Yogalosophy for Inner Strength: 12 Weeks to Heal Your Heart and Embrace Joy takes readers through daily yoga poses and hybrid workouts.

Despite her huge reputation and following as Hollywood’s yogi guru, and practising since the age of seven, Mandy tells us yoga isn’t actually her favourite exercise at all. With a haunting history of mental health issues including eating disorders and a traumatic attempted rape, her growth into a healthy living advocate runs deeper than what meets the eye.

Mandy exclusively talks to us about the importance of integrating self-love into every day wellbeing (and, of course, how she trains her celebrity clientele)…

Asnbsp;the survivor of attempted rape and anorexia, Mandy says self-love is the most important

As the survivor of attempted rape and anorexia, Mandy says self-love is the most important

What do celebrities come to you for?

A celebrity might be looking to tone up, lose weight or shape up for an event. But what most people really want is to just feel comfortable in their skin. Often what they think is that if you lose weight, you’re going to feel more comfortable in your skin. 

That’s not always true. It’s really about finding inner peace and connection to your body and breath. That’s what I help people with. Celebrities are the same as everyone else and can feel very insecure about their bodies. We all need to learn how to love ourselves.

What yoga practice have you done with celebrities?

With Jennifer Aniston, I would do 30 minutes of spinning, 40 minutes of yoga, incorporating some of my hybrid which is a yoga pose paired with a toning exercise. We would do some power yoga, vinyasa flow and then some yin yoga stretching, and then finish with the infrared sauna. We did that for 15-20 years, but right now I am taking a gap year from teaching. It’s been 20 years, so in this moment today I’m just taking care of myself and pulling back a bit.

With Kate Beckinsale, we did yoga about five days a week for around five years. She was a yoga purist [traditionalist] and we would do an hour of yoga flow.

I worked with Jennifer Lawrence before the second Hunger Games. We did a lot of balance exercise as I think they wanted her to improve on balance and agility which was important for the movie.

Do you think the celebrity body is achievable?

That’s an old idea. When I look around there are so many different types of bodies, shapes and sizes, even amongst celebrities. That really wasn’t the case when I was a teenager. The other thing is that each of us has a body that is our one and only, and for me, I really want my body to feel good.

So that said, a healthy fit body like Jennifer Anniston, or even like mine, is based on healthy choices which are absolutely attainable; A wholesome diet with low sugar and minimal processed food. 

Her style of yoga, Yogalosophy, aims to give clientele a more vigorous workout

Her style of yoga, Yogalosophy, aims to give clientele a more vigorous workout

My clients and I make sure we do daily exercise. I aim for seven days a week of training and normally hit five. Diet and exercise is key.

One of the best ways you can make healthy choices is to slow down and treat your body like the amazing gift it is. You are the sub total of the choices you make in any given moment, therefore having an amazing body ‘happens in the moment’. 

The moment you decide to see yourself as desirable, sexy and strong, your body changes. 

When you change the way you look at things, the way things look change. That’s not just a saying. I believe that to be true and it’s happened for me. When I started to look at my body in a different way things started to fall into place naturally.

How did your sessions with Jennifer Aniston make her feel?

She loves practising yoga and how she feels when she does it. 

In the beginning her body changed and she felt strong and healthy. 

She’s felt like her muscles are getting leaner and stronger. I know that she wants to be working with me right now – she just wrote to me and said she wants to do yoga with me so badly. I love her for that.

Jennifer said she felt like her muscles are getting leaner and stronger through yoga

Jennifer said she felt like her muscles are getting leaner and stronger through yoga

How long do you need to practise yoga for to start seeing and feeling a difference?

Some of my clients say just doing yoga once a week makes a difference. I don’t know if I want to put a limitation on that. I think you need to give things a good and fair try. I’d say if you give something three months that’s a good enough time, but if you practised yoga regularly you’ll notice a difference in the first month.

What sort of results can you expect?

People say that yoga is wonderful because its about strength, balance and flexibility. Usually the results are a toned flexible body with good posture. Reduced stress levels go a long way for shaping your body.

What is the best yoga practice for calorie busting and building strength?

Vinyasa flow and hot yoga can raise the heart rate for cardiovascular activity, as well as spinning or hiking. For weight training, yoga is weight-bearing exercise/your own body weight. There is just as much strengthening. There are also hybrids like mine that incorporate weight.

No matter what you do, you’re burning calories. I do burn a lot of calories but I don’t think about burning them. It’s a counter way of looking at it. The best thing to think about when it comes to calories is restriction of what you are putting into your body. But I trust that I am doing enough activity to burn it off during the day. Yoga isn’t intensely calorie burning, but I find when you do the thing that feels right to your body you don’t really need to worry so much about burning calories. It just happens.

Is yoga useful for weight loss?

Yes, because most people don’t move their bodies at all! When you start moving and eating whole and unprocessed food, you start to lose weight – its a miracle!

What type of yoga do you suggest for flexibility, posture or toning?

I don’t do or suggest one thing or another. I think you just have to try them and see what feels good for you. I don’t have a magic pill that you can take and feel a certain way. It’s a process and you have to give it a chance. There are so many different types of people and types of yoga, so you just have to give them a shot and see what works. I can’t give a definitive answer.

So is yoga your favourite exercise?

No. Yoga is something that I’ve become known for because of the celebrities that have worked with me, but prior to that I was a very well known spinning instructor. I am a fluid person who really enjoys being physical and for me I don’t have a favourite. My favourite thing is my body and what it craves. My philosophy and how my training works is all about self love, so picking a favourite is like picking my mother over my father. I won’t say yoga is the answer to everything!

What does a normal day look like for you?

I do something each day physically. I’m not really stuck on what that is, I am very flexible. It could be yoga, spinning, dance or a hike. Today I am going to do a vinyasa flow hot yoga, but it could be any number of things depending on what I feel like. Right now, I do three spin classes a week, two barre classes, two yoga classes a week and three dance a week – I find choreography good for my brain. I live in Santa Monica and love to take walks by the ocean, and I love a nature hike twice a month with a girlfriend.

I’ve always been a physical person. I started off practising yoga when I was seven because my father was really into it. He’s always been a very good example of being physically active. When I was younger I would do all the high impact aerobics stuff, I grew up in the 80s when that was popular. I’ve always been a cardio person – my initial teaching started with spinning in 1996. I was a very popular spinning instructor. Then I decided to take some teaching training in yoga so I could become certified.

What is your philosophy on exercise?

My orientation towards exercise is not so much about what you do, but how you do it, meaning you do it daily and it’s an act of kindness and loving yourself. It’s not beating yourself. There is no set thing I believe people should do, and if anyone is telling you there is one way of doing things, they are probably trying to sell you something!

For me, my philosophy on exercise is loving your body into shape. My advice is just to do what you love. When you find what you love, you’re going to want to do it every day. If you don’t like anything yet, play the field. It’s like dating! Eventually you’ll find something you like.

Was there a time you realised self-love was important?

I grew up a perfectionist as well as anorexic. I suffered from a variety of eating disorders. To me, that’s really a form of suicide. 

Slowly killing yourself. I was always pushing myself so hard and trying to make my body look a certain way, be a high achiever – a type A personality. 

My career was going where I wanted it to as an actress, my body was the way I wanted it to be, the guy I liked liked me, I was making money and everything was so perfect. But I was very very stressed.

Mandy said that after her attempted rape, she embraced the feeling of being alive and valuing herself above all other stresses

Mandy said that after her attempted rape, she embraced the feeling of being alive and valuing herself above all other stresses

At a certain point, the stress of holding on to everything lead to everything falling apart. Then, I had an incident happen to me which really knocked me to my knees. I was 22 and physically assaulted and attempted raped. 

My roommate was raped. Basically, I was the victim of a violent crime. 

When I was beaten, I could feel my survival instinct kick in and I fully felt that desire to be alive. In a way, that experience brought me back to my senses. The feeling of being alive and present became a top priority, and a sense of personal value.

I learned to love my body in a higher way. I gained weight and just started to accept my body as it is. I started speaking out about it. 

The self loving things I said to myself I would share with a room of people, 50-100, during my spin classes. I was able to empower all these people. Seeing the effect of that really changed me and I realised there is a lot of power in being body positive. That’s really my goal – for people to celebrate and love themselves, and that makes you want to move and exercise your body.

What does your daily diet look like?

My daily diet is varied. My history is that I was raised macrobiotically from the age of nine [a diet which attempts to balance the yin and yang elements of food. 

It aims to reduce animal produce, eat locally grown food and consume in moderation. We became vegetarian prior to that. 

This restrictive lifestyle taught me how to think about food and lifestyle from a very early age. 

As a result, I have practised many different types of diets for lengthy periods of time. I was vegan for decades (when it wasn’t easy to be vegan – there was no dairy alternative in the ’70s and early 80s!). I went through phases when I would follow a raw diet, vegetarian zone, yeast free, vegan, pescetarian.

Bottom line, I have always had some version of restriction. One commonality is choosing whole, unprocessed foods. When you avoid eating foods that are packaged and are eating real food, you are eating optimally.

I have recently been informed about my body in a new way. I found out that I had severe anaemia, as well as the MTHFR gene mutation, meaning my body doesn’t methylate on its own and I have had to incorporate red meat into my diet after 40 plus years of no having eating red meat or fowl. 

I incorporate either red meat or dark meat turkey into my diet two-three times per week, which is all I have needed to get my blood back on track. I consume organic fruits and vegetables freely.

A typical day might be 1/2 cup to a cup of berries, green tea with honey and a cup of probiotic coconut yogurt for breakfast. 

Lunch will be a salad with as many greens and veggies: kale, radish, olives, avocado, shredded beet, carrot, sauerkraut, and 5oz of salmon. I like sauteed yam, broccoli, spinach, bone broth and 4 oz dark meat turkey. I also drink fresh coconut milk and kombucha.

What do you enjoy as a treat?

I am currently really into the matcha green tea with coconut milk at Kreation. I am off chocolate right now because I am working with some auto immune issues, but that’s one of my favourites…dark chocolate. I also love dates.

Are there any foods you avoid?

Dairy, sugar and alcohol. I am currently avoiding grains because I believe they have an inflammatory effect on the body. I have always had some food restriction. It keeps me conscious. I am just not one of those people who can do whatever they want.

How does diet factor into your exercise and healthy living?

Diet is a huge factor. I think of diet as the nurturing, maternal aspect to health and exercise as the father energy. The foundation, and what you put into your body as fuel is essential. Everyone has a different type of constitution, so you need to learn yours. I was blessed with a very sensitive vehicle. Staying conscious is a gift, because I am constantly attending to myself. That requires a lot of self love!

This article was originally published by Healthista

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