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5 Foods You Should Never Eat Again

When you are trying to improve your health and lose weight, there are certain foods that you should avoid.

Many of these foods are obviously unhealthy because they contain ingredients that are known to cause weight gain.

However, some other foods which are not so obviously linked to weight gain can nevertheless turn out to be just as bad for you.

These foods are deeply problematic, because most people do not know to avoid them and therefore end up consuming them much more often than they should. Here are 5 foods that you should never eat again:

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1. White Bread

White bread is a staple in most pantries, but the truth is that it doesn’t have any nutritional value. White bread contains a lot of sugar and it doesn’t have the ability to keep you satisfied, so within a few hours you are likely to find yourself feeling hungry and reaching for snacks.

As a result of these factors, it is unsurprising that research on those who eat white bread shows a correlation between eating larger quantities of white bread and being more likely to gain unwanted weight over a period of 12 years. As it turns out, even breads that claim to be wheat could contain more sugar than grain and should often be avoided.

Ideally, you should replace your white bread with whole grain or whole wheat bread whenever possible, as whole wheat bread is positively good for your health.

For example, it is a source of gamma-oryzanol, which lowers cholesterol levels if consumed on a regular basis, and some studies even suggest that women who eat the largest amount of whole grains are around 40% less likely to develop breast cancer (when compared to women who eat the smallest amount of whole grains).

In addition, don’t forget that you can also substitute white bread on your sandwiches with lettuce leaves or whole grain tortillas.

2. Fried Foods

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It is common knowledge that fried foods are not healthy and should be avoided whenever it is feasible.

In addition to causing you to pile on the pounds, these foods are of little nutritional value and can cause some serious health problems.

They are associated with higher cholesteroland higher blood pressure, both of which decrease your cardiovascular health and make you more likely to suffer from heart disease or strokes.

Fried foods can also upset the digestive system, leading to uncomfortable acid reflux, and potentially exacerbating the cramps or gas pains associated with irritable bowel syndrome.

Unfortunately, many people exclusively associate fried foods with the French fries, chicken nuggets, onion rings and burgers that you can buy at fast food restaurants.

These people remain unaware that they may also be consuming unhealthy fried foods at home.

If you want to improve your health, you should never fry your meals in a pan on the stove or in a deep fat fryer. Instead, consider baking or broiling.

For example, you can oven-bake lean chicken breasts with a coating of herbs and spices, creating a delicious dinner that has very little fat content and provides you with plenty of protein. Meanwhile, red meat can be garnished with vinegar and minced garlic, and then broiled over coals.

Some of the most common examples of fried foods that you should avoid include the following:

French fries

Anything that is fried, even vegetables, will be a source of trans fat and contain a potent cancer-causing substance called acrylamide.

While this chemical can be formed in many foods when they’re heated to a temperature above 120 degrees Celsius (i.e. 248 degrees Fahrenheit), French fries and potato chips are the biggest offenders.

It is often said that one French fry is worse for your health than one cigarette.

Deep fried chicken

While a mere 320 calories per thigh seems skimpy, remember that you’ll likely eat at least 3 (and perhaps even as many as 10).

Since one thigh contains 25 grams of fat, eating deep fried chicken quickly leads to weight gain.

Further, let’s not forget Popcorn Chicken; just one serving contains a staggering 1,300 calories and 80 grams of fat (19 grams of which are saturated fat).

Fried chicken is even worse for you when you consider the fact that frying oil is very rarely changed.

Doughnuts

Doughnuts are fried, sugary, and almost always contain trans-fat as well as white flour. Store-bought doughnuts are made up of about 35% to 40% trans-fat, and an average doughnut contains about 200 to 300 calories (which are mostly from sugar) and few other nutrients.

Furthermore, in the US, canola, soybean, and corn oils are made primarily from genetically engineered crops, which come with their own set of health risks.

3. Cream-based Salad Dressings

Salads have a reputation for being healthy, so many people turn to them when they are dieting and trying to eat more nutritious foods.

This is an excellent idea in many cases, as salads can be very nutritious and are often low in calories.

However, it is important to avoid making an unqualified claim that all salads are healthy; in reality, they can become quite bad for you when they are drenched in cream-based dressings.

Although these types of dressings add a lot of extra flavor to salads and can make a meal more enjoyable, it is crucial to remember that they contain a lot of fat and calories. In fact, there can be end up being be more calories in your salad dressing than in the rest of your entire salad, completely undermining your attempts to shed excess weight.

As an alternative, why not experiment with oil-based salad dressings? In addition to tasting lighter, they have fewer calories and are much better for you. With the addition of a little salt and pepper (or some tasty herbs like oregano), an oil-based dressing can turn a salad into a great meal. You can also buy flavored oils that you can use as a basis for a salad dressing; some of these oils are infused with strong and pleasant tastes like garlic, lemon or pepper.

Worst types of cream based salad dressings

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* Creamy and delicious, Ken’s Steakhouse Buttermilk Ranch dressing is popular as a salad topper and is often added to vegetables as well.

However, it is a pretty unhealthy pick that contains 180 calories and 280 milligrams of sodium per 2 tablespoons, encouraging weight gain and potentially impacting on heart healthy by raising blood pressure.

There are many healthier and tastier choices, such as Hidden Valley Fat-Free.

* Newman’s Own Italian Dressing is also a popular marinade. While it may be a better choice than a creamier topping, this dressing will definitely negate the health value of your salad.

Filled with 130 calories and 360mg of sodium, this tasty dressing isn’t worth the risk of gaining unhealthy fat.

* Known as a variant of Remoulade and Russian Dressing, the unhealthiest Thousand Island dressing is Ken’s Steakhouse with its shocking 300 milligrams of sodium and 13 grams of fat per 140-calorie serving.

Obviously, this dressing is another one that actually defeats the purpose of eating a salad in the first place. Try Kraft’s Fat-Free Thousand Island dressing instead; as well as being a tasty alternative, it is probably one of the healthiest additions to your salad.

* Last, but not the least, adding Marie’s Blue Cheese Dressing to a salad is a guaranteed way of spoiling your salad’s nutritional value. One serving contains 160 calories, 17 grams of fat, and 160 milligrams of sodium.

4. White Rice

Rice is a common ingredient in recipes, and it is also a popular side dish chosen to accompany meat dishes.

Most people simply assume that rice is healthy, but the nutritional value of rice is entirely dependent on the type of rice you choose.

Crucially, white rice is just like white bread; it can encourage your body to store excess fat that it doesn’t need and make it harder to lose weight. In addition, it has little nutritional value.

When it comes to choosing rice for a meal or a side dish, always opt for brown rice if you want to boost your overall health. Brown rice is full of fiber, vitamins and nutrients.

The high fiber content helps you to feel full and satisfied for longer (reducing your likelihood of overeating or reaching for a pack of cookies), and some studies also suggest that the plant lignans in brown rice can reduce your risk of developing heart disease (perhaps by combating arterial hardening).

However, the benefits don’t end here. Brown rice continues to be a popular subject of nutritional research, with experts currently exploring everything from a link to a reduction in asthma symptoms to the possibility that people who eat the most brown rice are less likely to develop cancer.

In sum, brown rice not only lacks the properties that link white rice to health risks, but it also contains a whole host of extra properties that are directly connected to health benefits.

5. High Fructose Corn Syrup

High fructose corn syrup is a commonsweetener that is often found in popular sodas, processed foods, baked goods and pasta sauces.

There is heated debate about whether high fructose corn syrup is good or bad for your body, and the scientific community has yet to reach a consensus.

However, as it stands, there is certainly some compelling evidence that it can quickly cause you to gain extra weight and even stimulate an increased craving for sugar or sugary foods.

There are also justified concerns that overeating sugary foods and foods that are high in fructose corn syrup may even increase your risk of suffering from diabetes or developing other health problems. Due to the fact that high fructose corn syrup may increase triglyceride levels, it could also be linked to a higher likelihood of heart disease.

Try to avoid any processed sugars and opt for healthier dessert options such as fresh fruits and berries. When it comes to finding alternatives to sodas that contain high fructose corn syrup, you have a few different options.

You could opt for fruit juice or diet soda, but it is worth remembering that the former can be very high in sugar and that the latter is associated with its own set of health concerns.

Water is always the healthiest choice, and it can be made more refreshing with a squeeze of fresh lemon or lime.

source : http://www.mydiet.com

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The 14 Best Things To Eat After A Workout

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1. Eggs

Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and are one of the few foods that naturally contain vitamin D. Also, don’t let the Rocky movies fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.

2. Quinoa

For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa (pronounced “keen-wah”). It also contains far more protein and fiber than brown rice, and requires less time to prepare.

3. Orange Juice

Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C, you’ll also get significantly more potassium than you would from popular sports drinks, which are generally intended for use during extended exercise, not after. Potassium is an important electrolyte that helps the body restore its fluid levels. Orange juice also works well for protein shakes.

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4. Kefir

Kefir, a fermented milk drink made from probiotic bacteria, has been growing in popularity, and rightfully so. Just one cup of kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally in the body. Dairy proteins are especially helpful for maintaining lean muscle mass and speeding up weight loss. While its tangy flavor may take some getting used to, it mixes well with fruit, cereal and whey protein.

5. Bananas

Bananas are high in the “good” kinds of carbs you need after a workout. These fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles. And they provide lots of wonderful potassium.

6. Salmon

Not only will you get a large dose of protein, but the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.

7. Blueberries

These little guys give your body a huge antioxidant boost. In fact, studies show that blueberries can triple your rate of recovery after intense workouts.

8. Whole-Grain Pita and Hummus

This is a great meat-free option that’s also very easy to prepare. Made from chickpeas, hummus contains both protein and carbs, and the slow-release carbs from the pita will keep energy levels up after a tough workout.

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9. Dried Fruit and Nuts

If you’re crunched for time, a handful or two of this snack delivers a quick protein and carbs fix. Soy nuts are especially helpful for building muscle; a half cup contains 34 grams of protein.

10. Pineapple

Pineapples contain bromelain, a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling. They’re also high in vitamin C, a key component in repairing tissue.

11. Sweet Potatoes

Along with a healthy dose of carbs, sweet potatoes contain a variety of vitamins and nutrients, particularly vitamins B6, C, D, magnesium, and potassium.

12. Kiwi

Kiwis pack huge amounts of vitamin C and potassium into a tiny serving. They’re also an excellent source of antioxidants, which help combat muscle soreness.

13. Water

This one may seem obvious, but failure to hydrate properly is a common exercising mistake. To feel great and stay energized, you should replace every pound lost during a workout with 2–3 glasses of water.

14. Most Important: Eat SOMETHING

Your body uses a lot of energy during a workout. If you don’t replenish it within an hour or two after finishing, your muscles won’t properly recover, and all your hard work could go to waste. Even a small fistful of food within 15 minutes of working out goes a long way.

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7 Exercises That Are Wasting Your Time

No woman walks into the gym hoping to blow her time on so-so-results. Get more out of every rep and workout by trading these ineffective (and crazy common!) exercises for our superior time-saving alternatives.

The Stationary-Bike Warm-Up

You need to warm up, but the typical five-minute tour on the stationary bike probably isn't going to do much, says Dean Maddalone, CSCS, director of the Professional Athletic Performance Center in New York. Your warm-up should get your heart rate to at least 60 to 65 percent of your max heart rate (aim for 120 or up). This will increase your core body temperature and get blood and nutrients to your muscles so you're primed for your workout, he says. "If you don't increase your heart rate or break a sweat, you're wasting your time," he says. Better Moves: Warm up (and in less time!) by hammering out some quick bodyweight exercises. Try 30 jumping jacks, 30 bodyweight squats, 15 mountain climbers, or 10 to 15 burpees, Maddalone recommends. Our hearts are pounding just thinking about it. (adsbygoogle = window.adsbygoogle || []).push({});

Machine Leg Presses

The leg-press machine turns a multi-plane exercise (squats) into a single-plane exercise, says Maddalone. Translation: Your legs can only move in one direction, not up and down, side to side, and forward and backward, like nature intended. Your stabilizer muscles are taken out of the equation, and you get only a fraction of the muscle-building, calorie-torching benefits. Better Moves: "Squats are probably one of the best multi-joint exercises," says Maddalone. "They not only develop your legs, they also help develop overall trunk stability." Start with bodyweight squats and then progress to goblet squats, holding a dumbbell or kettlebell at your chest for added resistance, he says. To get the most out of the exercise, make sure to lower your torso until your thighbone is parallel to the ground and keep your weight in your heels.

Smith Machine Shoulder Presses

This one goes on the inefficient list for the same reason as the machine leg presses: The Smith machine fixes your weight's path so that you only need to push it up and down, Maddalone says. You don't need to work to keep the weight stable, meaning fewer muscles in your shoulders work during every rep. Better Moves: You might need to lift less weight, but performing shoulder presses with a set of dumbbells is going to get you a better burn and sexier set of shoulders. (adsbygoogle = window.adsbygoogle || []).push({});

Kettlebell Swings

It's one of the most common kettlebell exercises out there, but kettlebell swings—in which you swing a kettlebell between your legs and then up in front of you or even over your head—use a lot of momentum, says certified personal trainer John Rowley, director of wellness at the International Sports Sciences Association. The more momentum you use, the less muscle you use—and sculpt. Better Moves: Most people do kettlebell swings in an effort to tone their legs and the frontal deltoids, Rowley says. If that's you, opt for working your legs with squats or lunges and working your front deltoids with slow and controlled dumbbell front raises.

Weighted Side Bends

When it comes to working your obliques, many women perform these: They stand tall, holding a dumbbell at one side, and they crunch toward it over and over again. And while they will work your external obliques, crunching like this, especially with heavy weights, will make those muscles more pronounced and dare we say it, bigger, according to certified group fitness instructor Angeles Burke. If you're vying for a chiseled athletic look, that's great, but if you want to make your middle look smaller, this could be counterproductive. Plus, these side bends don't do much for your internal obliques or the rest of your core, which is critical to sports performance, she says. Better Moves: Try side planks with a twist, bicycles, and Russian twists, she says. They'll all work your external obliques, while also working your deeper abdominal muscles—including your internal obliques and transverse abdominis, your true powerhouse.

Hip Adduction/Abduction Machine

You know that machine that makes you feel like you're sitting in stirrups at the gyno's office? Yeah, you don't need it. "By sitting when performing this exercise, you're actually hurting your ability to deliver maximum results," Rowley says. "The glute muscles have a harder time activating while you are in the seated position, and you're not working a variety of muscles here, when you could be using a different exercise." Better Moves: Try squats, lunges, and, if you really want to work your inner and outer thighs, side lunges, Rowley says. By working those muscles while standing, you'll be able to better work your adductors and abductors, while you'll also get an awesome calorie burn by also recruiting your quads, hamstrings, glutes, and calves. (adsbygoogle = window.adsbygoogle || []).push({});

Machine Leg Extensions

These can strengthen the muscles in your upper thighs, but that's about it, says doctor of physical therapy and strength and conditioning specialist Sean M. Wells, DPT, PT, CSCS, a bistroMD fitness expert. "Isolated movements like this one provide very little carryover to daily functioning and sports performance," he says. "Moreover, they lack the efficiency of using multiple muscle groups for maximal calorie burning needed for weight loss and general health." Better Moves: Again, the squat reigns supreme. (See how many moves you could cut from your workout routine if you simply squatted?) Squats involve multiple joints to strengthen the front and back of your legs, as well as your butt, so it builds more strength and burns more calories, Wells says. Plus, it's completely functional, meaning it mimics motions you do in everyday life outside of the gym. Step-ups and lunges are also great quad-strengtheners that work the rest of your legs, too, he says.

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10 Foods Women Should Eat

Don't Go Without This Essential Superfoods List

Do you know which foods pack the most vitamins, minerals and antioxidants? They’re not the usual suspects. Read on for a list of superfoods you’re not eating enough of…

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It’s not always easy to eat the right things. So when you fill your plate with wholesome food, it pays to make sure you’re getting the most nutritious foods. Romaine lettuce is good for you, for example, but swapping it for one of the more nutritious vegetables like spinach or kale, with their dark, leafy greens, is even better. That's because some foods are nutritional powerhouses, with more vitamins, minerals and disease-fighting antioxidants than others. But a “superfood” doesn't deserve that status if it’s too expensive or difficult to find, says Wendy Bazilian, R.D., co-author of Superfoods Rx Diet: Lose Weight with the Power of Supernutrients (Rodale Books). Like an exercise routine, your diet has to be something you can stick with and enjoy. Here is a superfoods list of the top 10 expert-recommended foods that will pack the most nutrients onto your plate. 1. Broccoli

Few vegetables are as divisive as broccoli, which was on former President H.W. Bush’s do-not-eat list. Either you love it or hate it — and researchers have even studied the reasons why. Here’s a clue: If your parents don’t like the green stuff, chances are you won’t. Of course, that doesn’t mean you can’t find a tasty way to incorporate it into your diet. Why it's a good food for women: Cruciferous veggies like broccoli, cauliflower and Brussels sprouts pack a serious punch against cancer. That’s one reason why Joel Fuhrman, M.D., author of Eat for Health (Gift of Health Press) and Eat to Live (Little, Brown and Company), recommends eating foods from that family every day.

In lab studies, sulforaphane, a chemical found in broccoli and its cousins, actually made cancer cells like leukemia and melanoma self-destruct. A 2007 Chinese study found that the compound may slow down the spread of breast cancer. One cup of broccoli also boasts a whopping 135% of your daily vitamin C needs. Where to get it: Frozen or fresh, broccoli is easy to come by year-round. To get the most out of your super veggie, try to eat it raw or lightly steamed — cooking kills off most of its vitamin C. If you’ve inherited the “I hate broccoli” gene, indulge in cauliflower instead. 2. Beets

Don’t let the color scare you: These crimson root vegetables are sweet, rich and buttery. And the nutritional value these red devils pack is so great, you should get to know them better. Why it's a good food for women: A 2008 American Heart Association study reported that beet (otherwise known as beetroot) juice is a superstar at bringing blood pressure down. Even if you don’t feel like you’re at risk for high blood pressure, you will be. One in three Americans has hypertension and 90% will get it in their lifetime. High blood pressure can damage your arteries, which can lead to plaque buildup, heart disease, blood clots and strokes. According to Jonny Bowden, Ph.D., author of The 150 Healthiest Foods on Earth (Fair Winds Press), beets are loaded with potassium, which counteract the effects of our salt-heavy diet. They’re also high in folate, which we need to manufacture new cells and prevent DNA damage (a precursor to cancer). Beet juice may also boost workout stamina by 16%, making exercise feel less tiring so you can go for longer, according to a 2009 English study. The chemicals in beets also show great promise in combating cancer and inflammation.

Where to get it: If you can’t find beet juice at your local grocer, order it online for $6 at Vitacost. It has a distinctive, earthy taste and mixes well with other juices, like cranberry. Canned beets are much easier to come by — and cheaper. A great way to serve them up: Toss into an arugula salad with goat cheese and walnuts, and drizzle with balsamic vinaigrette and cracked pepper. Throw in some lean bacon for a distinctive salty-sweet flavor. Try this Roasted Beet Crostini or roast them – peel, chop into bite-sized chunks, toss with olive oil and sea salt and roast in the oven at 450˚ for a little under an hour – and sprinkle with feta cheese — even your kids will fight you for them.

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3. Turmeric

Spice up your meals with turmeric. Most often found in yellow curry dishes, turmeric is a member of the ginger family. Why it's a good food for women: Curcumin, a plant nutrient that gives turmeric its deep golden hue, has long been used in Eastern medicine to treat infections and help speed wound healing. Preliminary research in mice suggests that the spice may be useful in treating conditions like inflammation, digestive problems, arthritis and Alzheimer's. “Regions of India with the highest regular consumption of turmeric have the lowest rates in the world of Alzheimer’s disease,” says Bazilian, “It may help promote brain health as we age.” The body can absorb only a fraction of the curcumin we eat, but adding black pepper may boost our system’s ability to use it by 2,000%, according to Indian researchers. Where to get it: Look for turmeric in your supermarket's spice aisle. It costs about $4 per bottle. If you’re lucky enough to live near a “little India,” you can find turmeric in bulk for much cheaper. Or use curry powder, which contains large amounts of the super spice.

4. Sardines

Sardines get a bad rap. But before you toss this one back to sea, know this: These guys taste like tuna, are less fishy than caviar and come already de-headed – so they won’t stare back when you peel open a can. Why it's a good food for women: Sardines are a cheap and convenient way to fill up on fish oil, vitamin D and calcium all at once, says Janis Jibrin, M.S., R.D., co-author of The Best Life Guide to Managing Diabetes and Pre-Diabetes (Simon & Schuster). "Just one can of bone-in sardines covers 125% of your vitamin D needs, 35% of your calcium and 88% of your daily selenium requirement,” she says. Selenium, an antioxidant, helps keep the immune system fighting fit and protects our cells from damage. Where to get it: For the healthiest catch, choose water-packed sardines without added salt. Try our Sardines on Crackers or Jibrin’s easy (and tasty) sardine recipe: Drain a can of sardines, mix with lemon juice, a little crushed garlic and a few tablespoons of chopped parsley. Serve on whole-grain crisp bread or toast. If you still can’t stomach the tiny fish, canned salmon with the bone will give you the same amount of calcium, vitamin D, omega-3s and selenium. 5. Kale

Kale is part of the broccoli, or brassica, family. So if you’re broccoli-phobic, but want to reap its benefits, learn to love these leafy greens. Why it's a good food for women: Not only does it do a number on cancer, it also helps the heart. According to Jibrin, a half-cup of kale juice per day jacked up helpful HDL cholesterol by 27% and lowered artery-clogging LDL in just 12 weeks. Kale is loaded with vitamin C, which is great for your complexion, along with calcium and vitamin A, Bazilian says. Leafy greens also contain nutrients — carotenoids such as lutein and zeaxanthin – that help preserve vision and prevent eyestrain, a serious asset for those who stare at a computer screen all day.

Where to get it: You probably breeze right by kale every time you wander through the produce aisle. It’s sitting next to those other leafy greens you’ve probably never tried, like collard, mustard, and turnip greens and Swiss chard. Kale is delicious steamed, with pepper and garlic, 6. Blueberries

This superfruit needs no introduction. The berries are so common in the U.S., you might have grown up picking them right off bushes in your backyard. Anthocyanidins, the chemicals that give blueberries their color, have hit the spotlight for their purported health benefits. Though still being studied, plants with these super-antioxidants have anti-inflammatory powers that may lower the risk of heart disease, diabetes, arthritis and protect against mental decline, according to various studies about their nutrition value. But what makes blueberries a standout is their convenience. “They’re versatile,” Bazilian says. “They don’t require seeding or chopping and you can get them year-round, frozen, fresh or dried.” Acai, a Central American newcomer to the U.S., is a blueberry relative and just as good for you, but they’re expensive and hard to find. Where to get it: Blueberries can cost less than $2 a pound in summer, but then skyrocket in winter. To save money, buy them in bulk when they’re cheap and freeze them to use year-round.

7. Black beans

Found most often in Mexican cuisine, black beans are more popular than ever in the U.S. Why it's a good food for women: “Beans hit it out of the ballpark when it comes to nutrition,” Jibrin says. They’re loaded with the essential minerals, folate, magnesium and iron. Beans are the only food that crosses two categories on the food pyramid, Bazilian says. They’re both a complex carbohydrate and a protein source. “People who regularly consume beans have better weight management and blood sugar regulation,” Bazilian explains. That's because of their soluble fiber. Black beans, in particular, have three times the amount of omega-3 fats than other beans, and their dark skin contains cancer-fighting chemicals called flavonoids. Unfortunately, “beans can be a tough sell, because they can be gassy,” Jibrin says. But they do keep you regular. If you’re wary of the fiber content, Bazilian and Jibrin say you can avoid digestive distress by easing beans into your diet slowly. Eat no more than half a cup at a time. Where to get it: Canned beans are, by far, the most convenient – and they’re relatively cheap at 80 cents a can. But with a little planning, dried beans can save you even more money and aren’t too labor-intensive. Simply cover dried beans with water in a large bowl, let sit overnight with a bay leaf or two, drain, and voila! Your fresh beans are ready to cook. Jibrin recommends using half beans and half turkey to make chili, or adding beans to lean ground beef for sloppy Joes. This Slow Cooked Beans recipe will be ready for you after a long day of work.

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8. Tart Cherries

Don’t confuse tart cherries with the sweet black cherries usually found in the supermarket produce aisle. This fruit is most often used in baking and comes frozen, canned or as juice. Why it's a good food for women: Tart cherries are anti-inflammatory superstars and may be great for managing pain. “They’ve long been used to treat arthritis and gout symptoms,” says Bazilian. Research in animals and humans suggests they can help relieve arthritis and post-workout muscle soreness, lower cholesterol and possibly even reduce body fat, according to a 2009 University of Michigan study. Where to get it: Your cheapest bet: Buy them canned, for about $2.50 each, in the baking aisle. Tart cherries have the same zippy flavor as cranberries and taste good in smoothies or mixed with other fruits. For a good-for-you dessert, whip up this Sour Cherry Fruit Slump, a cousin of the popular cobbler. 9. Almonds

Almonds have been around since Biblical times, and are a staple in the heart-healthy Mediterranean diet. Mild and versatile, the nuts work well in sweet and savory dishes. Why it's a good food for women: These days, nearly every packaged food – from yogurt to breakfast cereal – claims it’s loaded with probiotics, helpful bacteria that promote healthy digestion and a strong immune system. Prebiotics are non-digestible food parts that create probiotics when they pass through your intestines. Almonds, along with other high-fiber foods, belong to this category and may play a role in improving stomach problems, like irritable bowel disorders and diarrhea, and boosting calcium absorption.

Snack on a handful each day to lower your LDL, or bad, cholesterol. They’re high in vitamin E, which is associated with a lower risk of heart disease. A quarter-cup of almonds also contains more protein than an egg. They’re also packed with magnesium, which helps boost production of the brain chemical dopamine — good for regulating mood and preventing depression. Where to get it: Anywhere nuts are sold. If they don’t have it in your local market, Trader Joe’s has a wide selection. Many farmer’s markets feature a nut seller, who will be happy to answer your questions about the nutritional value of almonds, as well as offer samples. Added bonus: Whether you’re craving salty or sweet, almonds make the perfect snack food. The roasted nuts come in a variety of flavors, like wasabi, BBQ, vanilla or cinnamon. Or, if you’re feeling adventurous, swap out your peanut butter for almond butter. 10. Quinoa

Quinoa (pronounced keen-wah) is a protein-rich seed that the Incas ate to give them strength and energy. They're tiny pellet-shaped seeds that look and taste like couscous. Why it's a good food for women: Quinoa contains all nine of the essential amino acids. The building blocks of protein, amino acids make up our muscles, tendons, glands and organs. Since our body can’t manufacture or store them, we need a steady source from our diet. Without even one of the essential nine, our muscles and organs would start to break down. Most of us get all that we need from meat, but vegetarians need a surplus of whole grains and legumes to keep their levels intact. Unlike refined carbohydrates, which are stripped of nutrients and fiber during processing, whole grains are loaded with antioxidants, vitamins and minerals. Quinoa is a good source of magnesium, which helps relax blood vessels and maintain healthy blood pressure levels. It may even be help prevent migraines.

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25 Ways To Flatten Your Belly

Diet and exercise tips that will help you eliminate hard-to-reach belly fat

Shed stomach fat fast

A toned, flat tummy is a goal many of us strive to achieve, but endless crunches and ditching all your favorite foods isn’t the right—or fun—way to do it. A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. In our lean belly guide, you’ll get diet and exercise tips that will help you eliminate hard-to-reach ab flab and reveal a sculpted, sexy midsection. Here, learn 25 ways to flatten your belly.

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Take your gossip session on a walk

Instead of catching up with friends over food and drinks, suggest a reunion on the move—you're likely to work out 104% harder if you have an exercise buddy. Suggest a weekly walk-and-talk session, form a friendly fitness club, or take advantage of gym specials together. You'll motivate everyone to get moving while you grow even closer.

Try the Roll-Up

Hold a resistance band taut between hands and lie on the floor face up, with legs extended and arms overhead. Pull abs in, tuck your chin, lift arms toward the ceiling, and roll head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly roll back down. Do 5 to 8 reps with 30 minutes of cardio 5 to 6 times a week.

Make time for cardio

If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.

Try out Spidey moves

Try the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a week.

Fight fat with fiber

For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.

Be pushy at restaurants

Saying, "I'll go last" when the waiter comes around could be adding bulk to your belly. A recent study showed that a normal-weight woman was more likely to mimic a thin woman's eating habits than an obese woman's. So when you're out for girl’s night, order first. You'll keep yourself, and maybe even a friend or two, on track to a flatter tummy.

Do the Windshield Wiper

Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides. (adsbygoogle = window.adsbygoogle || []).push({});

Clean your house

One more reason to do spring-cleaning: Vacuuming is a great ab workout. Tighten your abdominal muscles while you push back and forth for a tighter tummy while you clean.

Cut back on the pretzels

Too much salt will make you retain more fluid, which contributes to a puffy appearance and extra water weight.

Fry fat with The Boat Move

Target your deepest ab muscles with The Boat: Lie face up on a mat with arms straight up over chest. Lift your upper body off the ground by rolling through the spine. At the same time, raise your legs so that you're balancing on your butt, knees bent and shins parallel to the ground. Slowly roll back down onto the mat, lowering legs. That’s 1 rep. Do 5 reps per set, resting 30 to 60 seconds between sets.

Add this green fruit to your diet

Just half an avocado contains 10 grams of MUFAs (monounsaturated fatty acids), which halt blood sugar spikes that tell your body to store fat around your belly. Eat these in 1/4 cup servings to ward off belly fat without overdoing it.

Play catch

Get into a crunch position—lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you—first to your left side so you have to twist and reach to catch it, and then to your right. Do this as many times as is comfortable, and try to increase the number each week.

Skip your daily soda habit

Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! Swap soda, diet soda, and seltzer for Sassy Water, a Flat Belly Diet staple beverage.

Get on the wagon

That glass of wine with every meal may be part of the reason your jeans are too tight. Alcohol intake is known to raise cortisol levels, sending fat straight to your belly.

Paddle off your belly

Kayaking is an exhilarating, ab-crunching workout. Constant paddling requires lots of twisting and tightness from your abs for long periods of time. For the best kayaking trips

Sprinkle seeds on your salad

Sunflower seeds are packed with tons of MUFAs and B vitamins, which play an important role in protecting against inflammation. Sprinkle two tablespoons on top of your salad and stir-fries.

Sculpt your core while you walk

As you go about your day, imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon this easy ab-engaging move will become like second nature.

Add fresh seafood to your plate

Salmon and other fatty fish are rich in the same omega-3 fatty acids as many belly- fat-busting foods. Try poaching your fish for a low-calorie way to enjoy this lean protein.

Guzzle more H20

Forget water weight: Drinking lots of water helps flush bloat that your body might be holding onto in the heat.

Stand tall while pumping iron

Stand as much as possible when doing strength training exercises. That way your abs will naturally help to balance and stabilize your body. To add an extra flat belly boost to your weight routine, concentrate on keeping your abs tight and maintaining good posture while you lift, but without holding your breath.

Sleep away belly fat

Research from the University of Chicago shows that those who sleep 7 hours or more a night lose twice as much fat and are less hungry than those who get less than 7 hours of shut-eye.

Tone up with tennis

After swinging a few backhands and forehands and you'll feel your abs getting tighter after just a few sets. You'll strengthen your obliques with every stroke. (adsbygoogle = window.adsbygoogle || []).push({});

Keep peanut butter in your diet

One serving of peanut butter has 2 g of fiber and 8 g of protein, on top of belly-busting MUFAs. Try this easy recipe to add a flat belly punch to dinner: Toss a half-cup of whole grain noodles with 3 ounces cooked shrimp, minced scallions, and 1/4 cup sliced red bell pepper. Dress with a mixture of 2 tablespoons peanut butter, 2 tablespoons warm water, and a pinch of crushed red pepper flakes.

Punch your way to a flat stomach

Take your workout indoors with boxing. Aerobic kickboxing is more than just a great belly fat-burning, cardio workout. All those arm thrusts and high kicks firm abs, too.

Sculpt while you sit

While you're driving, sitting, or just waiting at the doctor's office, imagine there's gum or wet paint on the back of your chair so you have to hold yourself up instead of leaning back. Keep shoulder blades down and back, abdominals lifted, and picture yourself knitting your rib cage together and in.

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What Body Needs to Stay Healthy

So many people now find themselves in poor health as they age. Often they have regrets about poor lifestyle choices such as smoking, drinking, poor diet, no exercise and for allowing stress to get the best of them. If you can understand now, and put into practice, steps to stay healthy, you will be in a better position to preserve your quality of life. You might also be able to avoid chronic illness, allowing you to age gracefully.

Diet

To stay healthy, your body needs an "adequate" diet that provides enough calories, essential vitamins and minerals, and fiber to keep you in top shape. You need a "balanced" diet of nutrient-dense foods, including whole grains, fruits and vegetables. Next, you need a "varied" diet, including a wide variety of foods to get all of the essential nutrients that your body needs. Finally, you need to avoid taking in more calories than you need to stay healthy; this is called eating in "moderation."

Exercise

While some people look at "exercise" as a bad word, one to avoid at all cost, it can save your life, if not improve your quality of life as you age. Experts once believed that exercise had to be strenuous, painful and intense enough to leave you breathless, to be of any value. That is not at all the case. According to Harvard Medical School's Harvard Health Publication, the key to exercising for health is to use your large muscle groups in a regular, repetitive manner on a daily basis. Physical activity, along with a healthy diet, provides a substantial health benefit.

Peace of Mind

Anxiety, stress, phobias, fears and worry can all affect your health. All of these conditions increase your body's need for vitamin B complex, especially pantothenic acid, which plays a vital role in producing anti-stress hormones. All of these issues drain your energy and interfere with your daily activities. The good news is that anxiety, stress, fears and worry are all behaviors, some learned, which can be corrected. According to the National Institute of Mental Health, effective therapies exist to treat every one of these issues, allowing you to get your life back into balance.

Restful Sleep

To stay healthy and be at the top of your game, you need uninterrupted, restful sleep. The normal sleep cycle includes four distinct stages of progressively deeper sleep, allowing the body to slowly fall into a deep sleep called REM, or rapid eye movement. According to the Mayo Clinic, sleeping disorders can have a profound effect on your life and health. Being tired during the day because of a restless night can cause safety issues such as auto accidents, and accidents at work and at home.

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Top 10 Health Problems in America

According to the Mayo Clinic, the top health problems in America vary slightly between men and women. Men are more likely to commit suicide, and it is the eighth most common health problem for men. Men and women both need to be concerned, however, about the health problems that are common to both of them.

Heart Disease

For both men and women, heart disease kills the largest number of Americans per year. According to the American Heart Association, heart disease, which causes heart attacks and strokes, kills more people than all forms of cancer combined. Quit smoking and eat a diet low in fat and sodium to cut your risk.

Cancer

Lung cancer is the cancer responsible for the most deaths in both men and women. Women are also affected greatly by breast and colorectal cancers, according to the Mayo Clinic. Reduce your risk of cancers by not smoking, eating a healthy diet, using sunscreen and getting regular cancer screenings.

Stroke

Stroke is the number three cause of death in women, and the number four cause of death in men. Lifestyle changes that can reduce your risk of stroke, according to the Mayo Clinic, include quitting smoking, losing excess weight, exercising and eating a healthy diet.

Respiratory Diseases

Respiratory diseases such as bronchitis and emphysema belong to a class of diseases called COPD, or chronic obstructive pulmonary disease. The National Heart, Lung and Blood Institute recommends quitting smoking to prevent COPD, as it is the largest risk factor.

Injuries

According to the Mayo Clinic, the Centers for Disease Control states that the leading cause of fatal injuries in both men and women is motor vehicle accidents. Wearing your seatbelt, driving safely and not mixing alcohol and driving can prevent these accidents. Other causes of fatal accidents include poisoning and falls.

Diabetes

Type 2 diabetes can cause kidney damage, heart disease and blindness. It is also a leading cause of death in both men and women. Lose extra weight, exercise and eat a healthy diet to prevent diabetes.

Alzheimer's Disease

Alzheimer's disease is the fifth-leading cause of death in women, and the tenth in men. Doctors do not know exactly what causes Alzheimer's disease, but there may be a link between this disease and heart disease, as well as head injuries.

Influenza and Pneumonia

Most healthy people can fight off a simple case of influenza, but in some people, it may cause complications such as pneumonia, which are potentially fatal. Wash your hands frequently and get a flu vaccine each year as recommended by your doctor. Also, ask your doctor if a pneumonia vaccine is right for you.

Kidney Disease

Kidney disease is the ninth-leading cause of death for both male and female Americans. It can be caused by high blood pressure or diabetes, according to the Mayo Clinic. The American Diabetes Association stresses the importance of keeping your blood sugar under control if you are a diabetic in order to prevent kidney disease.

Septicemia

Septicemia, or blood poisoning is the tenth-leading cause of death among women. It is usually a complication of a bacterial infection such as a lung or urinary tract infection. The best ways to prevent septicemia are to wash your hands often, seek medical care for any infections in the body and to change tampons often and avoid using tampons that are more absorbent than you need.

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Top 10 Reasons for Poor Health

Good health is a priceless asset that it is easy to take for granted. Sometimes poor health is unavoidable. However, poor health can also arise from years of harmful habits and neglect. Ten common causes of poor health include cigarette smoking, poor diet, inactivity, lack of sleep, infectious diseases, genetic disorders, excessive alcohol consumption, stress, poor oral hygiene and injuries.

Smoking Cigarettes

According to the National Cancer Institute, cigarette smoking kills around 443,000 people each year. Cigarettes contain hundreds of harmful chemicals like nicotine, tar and formaldehyde that are hazardous to your health. Long-term cigarette smoking can cause cardiovascular disease, cancer and respiratory problems.

Poor Diet

Eating an unhealthy diet is a surefire way to worsen your health. Diets composed of foods that are high in fat, salt, sugar and calories can lead to health problems like weight gain, diabetes, high blood pressure and high cholesterol.

Inactivity

Being inactive can deteriorate your health by making your muscles weak, stiff, sore and more vulnerable to injury. Without regular activity, your body will fail to burn calories, causing you to gain weight. Staying sedentary for too long can also decrease your energy.

Infectious Diseases

Infectious diseases like the flu, chickenpox and HIV sicken and kill millions of people each year. Infectious diseases occur when a person comes in contact with someone or something that is infected with germs like viruses and bacteria. Common methods of transmission include breathing, kissing, drinking and having unprotected sex.

Genetic Disorders

A genetic disorder is one that you inherit from your family members. Some genetic disorders, such as congenital heart defects, can be present at birth. Other genetic disorders, such as rheumatoid arthritis, may surface later in life. Genetic disorders can be mild, crippling or even deadly.

Excessive Alcohol Consumption

While having an occasional drink is alright, consuming alcoholic beverages in excess can affect your health. According to MedlinePlus, a service of the U.S. National Library of Medicine, regularly drinking large amounts of alcohol can damage your liver and increase your risk of developing cancer.

Stress

Stress can be extremely taxing on both your physical and emotional health. Common causes of stress include financial strain, family conflicts and problems at work. According to the Mayo Clinic, chronic stress can cause health problems like depression, insomnia and heart disease.

Poor Oral Hygiene

Poor oral hygiene is a commonly overlooked cause of poor health. Brushing and flossing your teeth at least twice a day is essential to keeping your mouth clean and healthy. According to Mayo Clinic, not taking care of your teeth and gums can cause tooth decay, gum disease and oral cancer. Research also suggests that heart disease may be linked to oral bacteria from gum disease.

Injuries

Getting injured can affect your health by causing you to experience pain, stiffness or reduced range of motion. Injuries can arise from car accidents, falls and improper lifting. Common injuries include broken bones, fractures, sprains, strains and tears.

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4-Step Plan for Summer

Here are 4 easy steps for making the summer active, healthful, and a total blast. Step #1: Exercise The weather is warmer, which makes summer a great time to exercise. After all, now you won’t have to battle icy paths, crowded gyms, or freezing wind. Instead, paths and parks are open for exploring, pools are kicking into high gear, and new fitness classes are starting. It’s totally gardening season too, which can burn off a surprising number of calories. Feel free to experiment until you find a way to exercise that is fun for you! But let’s backtrack for a minute. Why is exercise step #1 of this plan? Well, because exercise is key to a healthy life. regular physical activity can help you…

Increase your chances of living longer

Feel better about yourself

Decrease your chances of becoming depressed

Sleep well at night

Move around more easily

Have stronger muscles and bones

Stay at or get to a healthy weight

But wait, there’s more! In addition to helping improve your life, exercise can also help stave off the health dangers that can decrease your quality of life. exercise can reduce your risk of…

Heart disease

High blood pressure

High cholesterol

Stroke

Type 2 diabetes

Now is the time. Take step #1 and find a fun way to get regular exercise. Step #2: Stock up on Fruits and Veggies June is Fresh Fruit and Vegetable Month, so what better time is there to explore the joys of fresh fruits and vegetables? Seasonal produce kicks into high gear in the summer months, so be sure to take advantage of the bounty! One great way to pick up some new fresh fruits and vegetables is by visiting a local farmers’ market. At these markets, you can often try samples, talk with farmers about the best way to prepare new foods, and get trustworthy recommendations about new fruits and vegetables that you might like. Plus, you can get some exercise as you walk all around the market. For some tips about making the most of your visit to a farmstand or market If there isn’t a farmers’ market near you, don’t despair! You can also get wonderful produce at most supermarkets. Just be sure to shop in season. Seasonal produce is fresher, tastier, and often much cheaper. Fresh fruits and vegetables that are in season during the summer include…

Apricots

Beets

Berries

Cantaloupe

Carrots

Corn

Dark Leafy Greens

Eggplant

Honeydew melons

Lettuce

Nectarines

Peaches

Plums

Tomatoes

Turnips

Watermelon

Zucchini

And that’s just a sampling. Of course, the reasons to eat fresh fruits and vegetables are many and varied. “Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.”, “Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.” Step #3: Steer Clear of Empty Calories Summer is chock-full of sodas, ice cream, potato salad, and chips with dip. Since many of these foods are loaded with empty calories (which are calories that don’t contain nutrients or anything good for you), be sure to eat them in moderation. Watch out for SoFAS, which are solid fats and added sugars. “Solid fats and added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories.” Solid fats can endanger your heart health, while added sugars make managing weight more difficult. Bear in mind that a little bit of empty calories can be just fine. The key is moderation, not deprivation. When you’re going for a treat, have it in small portions and really enjoy it. For the rest of the time, find a more healthful alternative. Here are some ideas for healthful alternatives to summer foods that are usually full of SoFAS…

Ice cream — Replace it with sorbet or a fresh fruit granita

Soda — Replace it with unsweetened iced tea or seltzer with fresh fruit slices

Fried chicken — Grill the chicken instead

Potato chips with dip — Try dipping fresh vegetables instead

Potato salad — Roasted potatoes are a wonderful replacement

Milkshakes — Fresh fruit smoothies are just as cool and refreshing

Step #4: Stay Hydrated! Summer can get pretty hot. Yeah, that’s kind of a no-brainer, but it bears mentioning anyway. Hydration is especially important in the hot summer months, even more so if you’re going to be active and exercising. So how much water do you need? “Let your thirst be your guide. Water is an important nutrient for the body, but everyone’s needs are different. Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active, live or work in hot conditions, or are an older adult.” Water is a great tool for hydration. If you choose to go with a sport drink instead, check the Nutrition Facts first. How much added sugar is in a bottle? Are there empty calories? What nutrients are in the drink? Often, it’s best just to stick with water. If you want a hydrating treat with a flavor boost, try refrigerator tea. It’s inexpensive and delicious. Start by buying some decaffeinated tea bags in bulk. This often works out to $.08 per tea bag! Then take 3 of those bags and brew a big pot of tea — about a half gallon of water. Once the teabags have steeped, add fresh fruit slices and stick the whole thing in the fridge. Boom! You have a huge amount of calorie-free and totally delicious tea, available for far less than the cost of an equivalent amount of soda. So there you have it. A 4-step plan for summer. Try it today!

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Juicy Fruit: Mexico's Prickly Pear Cactus Fruits

In late summer in Mexico, prickly pear cactus fruits, or tunas, are everywhere—a refreshing snack eaten out of hand and a popular ingredient in candies, drinks, jams, and more. In Oaxaca, they spoon a dollop of pureed tunas on top of horchata, the milky rice-almond drink, but you can use it just about anywhere you'd use an apple—in salads, for example, or even in tarts. The cactus grows wild all over Mexico; it's also cultivated on plantations. Cactus pads, or nopales, are eaten year-round, but it's only in summer that the fruits reach maturity. Varieties number in the hundreds, with flavor profiles ranging from creamy-sweet to brisk and tart. The dark nubs on the skin contain sharp spines, but these are easily removed by slicing off the ends of the fruit, making lengthwise incisions, and peeling back the rind to reveal the luscious flesh.

I sampled many delicious varieties when I reported this issue's story on Zacatecan cuisine ("Mexico Feeds Me"); here are a few you might find in Mexican markets in the States: 1. The Juana (sometimes called roja) has large, chewy seeds and tart, crimson flesh. 2. The roja pelona, kiwilike in flavor, is free of thorns, and while the seeds of all tunas are edible, the ones in this variety are smaller than most. 3. The widely available cristalina, also known as zarca, is juicy and crisp, with a sweet flavor like that of a white peach. 4. The naranjona has a honey-sweet, subtly spicy flavor reminiscent of a ripe persimmon's. 5. The wild xoconostle has a sour and chewy, edible peel that is sometimes used in savory stews. 6. The most widely available wild variety, the cardona has soft seeds and a flavor that's both sweet and bitter, almost like a Luxardo cherry's. 7. The cuerno de venado has a floral flavor; its high water content and small seed size make it a favorite snacking tuna. 8. The yellow platanera has a tropical flavor like that of bananas, the fruit from which it takes its name.

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6 Simple Diet Tricks That Can Make a Big Difference

Losing weight and staying at a healthy weight long term does not have to be as hard as it seems. Rather than following some temporary "diet" or getting caught up in the latest fad diet trend, think about committing to making small and simple changes that you can sustain over a lifetime. Let's take a look at some simple, easy realistic changes that can make a big difference in your weight-loss efforts. 1. Use Smaller Plates and Bowls This is especially helpful if you are one of those "clean your plate" types of eaters. Think about it--you often fill your plate and then eat everything you put on it. If you start off with a smaller plate, such as a nine-inch plate instead of a 12-inch plate, and eat everything on it, you will take in fewer calories. Part of the reason larger plates and bowls encourage you to eat more is because food can look smaller in them. The same-sized serving of food appears much larger when it's served in smaller bowls and plates, essentially tricking your mind into thinking you're eating more when you're actually eating the same amount. The same goes for cups too. 2. Take Smaller Bites and Chew Slowly It takes your stomach about twenty minutes to send signals to your brain that you're full. If you rush through your meal, you'll likely eat more than you need to really feel full. In order to help you eat at a slower pace, allowing your body to fully recognize the feeling of fullness and satiety, take smaller bites and chew your food more thoroughly. In fact, recent research found that people consumed about 12 percent fewer calories when they chewed a bite of food 40 times versus just 15 times. 3. Put Your Fork or Spoon Down After Each Bite This may seem like a silly suggestion, but it really works. After each bite, set your fork down and take a sip of water (or other calorie-free beverage). This will help slow your eating pace and will allow you to really savor each bite, thus increasing satiety and helping you avoid going back for seconds. 4. Eat Your Veggies First Half of your plate should be filled with produce. Vegetables (and fruits) are chock-full of fiber and water--both of which help you feel full faster and for a longer period of time. Plus, they're low in calories. If you fill up on produce first, you'll have less room in your tummy for those higher-calorie items on your plate. 5. Drink More Water Oftentimes you mistake thirst for hunger and end up eating when really you are just dehydrated. An easy way to make sure you're drinking enough water throughout the day: carry a water bottle around with you and take sips all throughout the day. Also, drink a full glass of water before each meal--it'll help you eat less overall. 6. Plan Ahead Even if you have the best intentions, it's easy to slip up and slide back into old habits if you don't plan your meals and snacks. On your least busy day of the week, spend an hour or so prepping your healthy meal ingredients for that week. Chop up your favorite veggies and fruits and place them in zip-top bags or reusable containers so that they're ready for snacks or meals. Cook up a big batch or brown rice or other whole grains to be used across several meals. Before dining out, check out the menu and nutritional information online and choose a healthy option before you get there.

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How Many Calories Do You Really Burn Each Day?

While it seems like it might be a relatively easy question to answer, the number of calories a person burns each day can vary widely based on several factors: Genes: The Centers for Disease Control and Prevention (CDC) states, "Most likely, genes regulate how our bodies capture, store, and release energy from food." Your parents' and their parents' genes can be a determining factor on how your body uses and burns calories. Body Composition / Muscle Mass: Because muscle tissue uses more energy than fat tissue, individuals with larger, more muscular bodies, burn more calories.

Gender: In general, men have more muscle mass than women and will burn more calories. Weight: The more weight a person is carrying on their body, the more calories they will require. As the weight is reduced, so are the calories needed by the body. Age: According to the National Institutes of Health, as we age, lean muscle mass tends to deteriorate, especially if an individual is less active. Muscle loss can slow down the rate at which your body burns calories. Illness/Trauma/Disease: Fever, burns, hyperthyroidism, Cushing's disease, and polycystic ovary syndrome are examples of other factors that can cause a shift in how the body uses calories. Drugs: Seizure medications, antidepressants, corticosteroids, and nicotine can slow or increase the rate at which the body uses energy. How Energy is Used Basal Metabolic Rate (BMR) - is the minimum amount of calories the body needs to maintain regular functioning (breathing, moving blood around the body, building and repairing tissues, etc.). The BMR accounts for the greatest amount of calories burned daily--approximately 60 to 70 percent of total energy use. Depending on the person, this can vary 25 to 30 percent between individuals. BMR declines about two percent every 10 years after the age of 30. Thermic Effect of Food (TEF) - this is the energy the body uses to digest, absorb and process food. This accounts for approximately five to 10 percent of daily energy use. The TEF value is higher for carbohydrate and protein-rich foods, because these take more energy to convert than fat does. Physical Activity - Activity and exercise can use up an additional 20 to 40 percent of energy. People who tend to fidget throughout the day can burn anywhere from 100 to 800 extra calories a day. How to Determine Your Calories Calories can be determined with calorimetry (indirect or direct) or by estimations. Direct calorimetry is very expensive and is rarely used. This method figures calorie needs by measuring heat that emanates from the body, typically with the use of an isolated chamber. Indirect calorimetry, on the other hand, measures the amount of oxygen used by an individual since there is a relationship between the body's use of energy and oxygen. Indirect calorimetry can be performed with a number of instruments including a mounted cart or backpack. The easiest, and cheapest, method for determining calories is by using an estimate. The method most widely used in hospitals and by registered dietitians is the Harris-Benedict Equation, which takes various factors into consideration including weight, height, age, physical activity and illness. Technology also provides many tools and apps like calorie calculators, heart rate monitors, and wearable fitness trackers. However, to get the most accurate information about your personal calorie needs, talk to your doctor or dietitian.

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Does Alcohol Really Cause "Beer Belly"?

You might notice a man struggling to fit his large stomach underneath the bar at a pub and assume he's a regular beer drinker because of his weight--but is that beer really the reason behind that belly? In a word, no--but it's a bit more complicated than that. What really causes the infamous "beer belly"? It's Not the Alcohol Itself While drinking beer isn't the direct cause of fat accumulation around the waist, the calories consumed from alcohol can add up very quickly and lead to weight gain. Per gram, alcohol contains the second highest concentration of energy of the macronutrients (protein, carbohydrates and fat) at seven calories--just behind fat (nine calories per gram). Weight gain isn't necessarily due to the alcohol itself, but the high consumption of a high-calorie drink. A 12-ounce glass or bottle of light beer is generally around 100 calories, and heavier types can range from 150 to 170 calories. This doesn't sound too bad, right? But how many people stop at just one? The recommendations for drinking in moderation are two drinks per day for men and one per day for women, but most people have a few drinks over the course of an evening. Once you start calculating the calories of, for example, four heavy beers (600 to 680 calories total), you realize it is equivalent to the amount found in a full meal. Why Is a Large Waistline Associated with Beer? Wine and spirits are often consumed slower than beer due to the higher alcohol content; therefore, a person might drink more beer in one sitting than other types of alcohol. The increase in volume consumed will typically lead to more calories consumed and more weight put on, which is potentially where the "beer belly" idea stems from. Don't Completely Blame the Beer Unlike carbohydrates, protein and fat from whole foods, alcohol doesn't provide any feelings of satiety. Therefore, a lot of calories are consumed in liquid form, but you don't register feeling as full as you would by getting those calories from solid food. Adding fuel to the fire, alcohol increases your appetite and impairs your decision making, which leads to eating a few slices of pizza or chicken wings for dinner, instead of your usual roast chicken and vegetables. You can see now how the calories really add up during a night out. Excess calories, wherever they come from, are stored as fat. Where that fat storage occurs, however, typically depends on genetics, age and hormones. In general, men seem to store extra fat around the belly, while women tend to store fat around the hips and thighs. This probably adds to the "beer belly" stereotype of an older man with a gut. While a large belly isn't necessarily due to drinking beer, high consumption of alcohol often leads to weight gain and, therefore, the "beer belly" stereotype.

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Do You Really Want to Spend 23 Minutes to Burn Off 1 Coke?

In one of their latest commercials, Coca Cola asks,"What if there were a new, fun way to pay for a Coke?" No, they're not talking about Monopoly money. The company actually set up a jumbo stationary bike rigged to some sort of Rube Goldberg contraption, which spat out a can of Coke after each rider cycled for 23 minutes.

While the Coke was probably quite warm once it made it's way through the machine's slides and doodads that sunny day, the message was clear: If you want to work off the calories in a can of cola, be prepared to exercise for more than one-third of an hour (or even longer if you weigh less than their estimated 140 pounds). Of course, that's just one can, which at 12 ounces is among the smallest packages of Coke on the market. Chug a 20-ounce bottle (labelled as just one serving), and you'll feel 240 calories rush right down your throat. That would take the same 140-pound person nearly 40 minutes to work off on that stationary bike. But from a fitness standpoint, why spend your exercise time working off your dietary mistakes or "earning" a can of what's essentially liquid candy? Coke still supplies nothing but empty calories, as it has no vitamins, minerals or other nutrients -- just a whole lot of sugar. And what if you skipped that Coke entirely but stuck with the exercise? You'd end up losing weight, not just breaking even and feeding an unhealthy habit. One pound of body fat contains about 3,500 calories; by burning off an extra 140 calories per day, you'd lose that pound in 25 days. And by working off the caloric content of a 20-ounce Coke per day (without actually drinking the soda), it would take you just under 15 days to lose a pound -- so by the end of the month, you'd be two pounds lighter. Weight aside, exercise comes with a plethora of health benefits -- and the Coca Cola Company does deserve a bit of credit for encouraging aerobic activity. This type of workout, which includes biking, brisk walking, jogging and swimming, is shown to help prevent some major illnesses such as Type 2-diabetes, high blood pressure, stroke and even certain types of cancer. It also helps keep your immune system strong and your arteries clear of plaque. Exercise is even good for your brain. It's shown to elevate mood and help combat depression, and also helps your mind stay sharp as you grow older. In fact, aerobic activity may be one of the best ways to fight Alzheimer's disease in old age. The truth is that exercise doesn't make up for a poor diet, no matter how many calories you burn. But by adopting healthier eating habits and engaging in regular exercise at the same time, you can make a significant difference in your weight as well as your overall health. So say "no" to the Coke and "yes" to the exercise, and you'll truly feel good about your choices.

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Breakfast May NOT Be the Most Important Meal of the Day

Breakfast. Go without it, and you're just begging to pack on the pounds, right? Fitness experts may tout the virtues of breakfast when you're trying to slim down, but new research shows that the link between your morning meal and the numbers on the scale may be weak, if it even exists at all. That's not to say a healthy breakfast won't help you get the day started right, but you may be no more likely to gain weight if you skip it altogether. The Study The latest study comes from the University of Alabama at Birmingham (UAB), and disputes the notion that eating breakfast has any effect on weight. This may be the most insightful research on the subject yet, as previous studies have only found a correlation between breakfast and weight, but not causation. So while a greater percentage of overweight subjects in the past may have been breakfast-skippers, the evidence didn't show that their lack of morning sustenance actually contributed to their weight. Said David Allison, senior investigator and director of the UAB Nutrition Obesity Research Center, "The field of obesity and weight loss is full of commonly held beliefs that have not been subjected to rigorous testing; we have now found that one such belief does not seem to hold up when tested...This should be a wake-up call for all of us to always ask for evidence about the recommendations we hear so widely offered." A total of 309 overweight and obese adults participated in the UAB study, and people were randomly instructed to either eat breakfast or to go without food in the morning. There was also a control group, which was not given any instruction on breakfast habits at all. Some people in this group ate breakfast, while others did not. The Result? No group had any weight-loss benefit over the other, implying that breakfast habits are irrelevant when it comes to shedding pounds. With a 16-week span, this study also lasted longer than many similar trials. Despite these findings, however, the jury is still out on whether or not breakfast matters for weight maintenance over the course of years or decades. In addition, researchers didn't monitor factors such as hunger level, body-fat levels or metabolism. Because the body tends to burn fewer calories when deprived of food, there's still a chance that skipping breakfast may cause enough of a metabolic slowdown to affect weight over the long term. Should You Eat Breakfast? Weight loss or not, it's still a smart idea to start the day with a dose of proper nutrition. Your brain and muscles require carbohydrates to function at peak performance, and breakfast calories can help keep you energized throughout the morning. To help your body get going in the early hours, try a bowl of oatmeal with almond milk and berries, or an egg-white omelet with spinach and mushrooms. And forget about sugary donuts or sweet cereals, which contain too many empty calories and will leaving you craving more food shortly after eating. By greeting the day with a balanced meal instead, you'll help ensure good health--regardless of your weight-loss goals.

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Does the "Fast Diet" Actually Work?

Wouldn't it be convenient if you could eat whatever you wanted, in whatever amount you desired, and still manage to lose weight? A popular new diet craze taking England by storm may soon be making its way across the pond. But there is a catch: you have to practically starve for two days a week. Diet Details The appropriately-dubbed "Fast Diet" (also referred to as the "5:2 Diet" or the "Feast and Famine Diet") claims to help you drop pounds while allowing you to stuff your face, guilt-free, as long as you only do that five days a week and then force yourself to function on a mere 500-600 calories for the other two days. Generally, on a usual day of fasting, followers of the diet eat two very small meals, each containing around 250-300 calories, based on gender (women are allowed roughly 500 calories on a fasting day and men get roughly 600 calories). It's suggested that you focus on getting more plant-based foods and protein on fast days, and that you plan your fast days to be non-consecutive. Proponents of the diet claim that after you fast for several hours, your body starts to alter the type of fuel you burn, shutting off your body's ability to store fat. People who follow this diet claim it actually helps them reduce their appetites. The creator of the diet, Dr. Michael Mosley, believes in the diet so much that he's written a best-selling book about it, simply titled "The Fast Diet". Dr. Mosley says that following the diet helped him lose almost 20 pounds, reduce his body fat by eight percent and significantly lower his cholesterol and blood sugar levels in nine weeks. However, nutrition experts warn that these benefits are only seen if people eat healthy during those five non-fasting days. If you consume too many calories during non-fasting days, your average daily caloric intake won't budge, and neither will the bulge. What Does the Research Say? Preliminary research has suggested that intermittent fasting may aid in weight loss, decrease the risk of certain cancers, lengthen lifespan, cut the risk of developing diabetes, increase energy and help the brain function better. However, these conclusions were drawn from results of animal studies (on rats) and not from studies on humans. Health experts in Britain, where the diet is all the rage, warn there are large gaps in the scientific evidence. Researchers claim they're going to begin studying the effects of intermittent fasting in humans soon. To date, there have only been a few controlled studies done on humans. One study of alternate-day (intermittent) fast dieting done on humans was conducted at the University of Illinois, which found that fasting was correlated with reductions in bad cholesterol (LDL) and triglycerides and decreased blood pressure. Results showed that participants in that study did not overindulge drastically on non-fasting days, consuming only an additional 10 percent. No long-term studies (more than a year) have been conducted yet. Could This Diet Be Dangerous? Experts in the fields of nutrition and health worry that intermittent fasting diets can lead to nutrient deficiencies (particularly of vitamins and minerals) and possible disordered eating patterns, especially for those individuals who take the diet to dangerous extremes. Experts agree that this type of diet will discourage people from having a healthy relationship with food and making the kinds of lifestyle changes that lead to long-term weight loss. Additionally, the "Fast Diet" creator himself, Dr. Mosley, issues a warning to avoid this diet if you're pregnant, under 20 years old, are underweight (BMI of less than 18.5) or have a history of an eating disorder. Other health experts offer the additional warning to steer clear of this diet if you've had iron or calcium deficiency, are diabetic, or taking certain meds. The Bottom Line There have only been a couple studies performed on humans regarding this fasting diet--all other studies were done using animals. Most of the supposed health benefits of the "Fast Diet" are anecdotal in nature, simply based off of followers' personal experiences and not from sound, scientific research. Until this diet is studied extensively in humans and found to promote health without any adverse effects, health experts can't recommend it. This controversial diet encourages erratic eating behaviors and it centers around the notion that we should ignore our own internal hunger cues. Additionally, this eating pattern doesn't seem like one that could be maintained long-term, especially if you plan to keep friends and family around, which would prove hard to do if you're crabby all the time because of the extremely low amount of calories you must stick to for several days. I don't know about you, but I'd rather not feel completely miserable for two full days just to lose weight. It hardly seems like a diet I'd want to stick to for the rest of my life. Lastly--and perhaps most importantly--this diet permits you to eat dangerously high amounts of heart-clogging saturated fat if you feast on foods such as cheeseburgers, fries, cake--you name it--because technically nothing it off-limits.

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How to get a flat stomach

Want a flat stomach? It's not all about hitting the gym. Try this

5-day plan to kick start your journey to fab abs

Even if you're killing it in the gym four to five times a week, careful attention to your diet is the key to success - poor nutrition can sabotage your workout efforts! By harnessing the following strategies and using our eating plan for five days, you'll have a fast-track to a flatter and, more importantly, a healthier tummy.

Eat three meals a day, evenly spaced. Be especially careful not to overeat at night, as the food can sit in your stomach and ferment, causing gas and bloating.

Watch your portion size as large meals can also lead to fermentation, gas and bloating. Serve your meals on a side plate to regulate portions.

Eat fruit for breakfast only, not as a dessert with meals later in the day to avoid fermentation.

Sit down, eat slowly and really chew your food to improve digestion.

Avoid fizzy drinks, including sparkling water. Drink still water with meals and avoid caffeine, which could interrupt digestion.

Go pro: You can get a dose of friendly flora from sauerkraut, yoghurt, tempeh and miso. Get prepped: Eat wholegrains, berries, apples, broccoli, cauliflower and high-fibre beans such as lentils and chickpeas for a prebiotic boost Your beat the bloat menu: DAY 1 Breakfast Fruity yoghurt crunch In a tall glass, layer spoonfuls of probiotic yoghurt, sliced watermelon and blueberries and sunflower and flaked almonds. Drizzle with raw honey. Lunch Smoked salmon sandwich on rye Spread 2 thin slices of rye bread with mustard, add 2 slices of smoked salmon, a handful of fresh rocket and a squeeze of lemon juice. Dinner Fig and feta tart Make a ‘pastry’ by mixing together 25g grated carrot, ½ tablespoon of chickpea flour, 10g grated parmesan cheese, 1 egg and a pinch of paprika. Press into a baking tin and bake for 20 minutes until crisp. Top with 1 slice prosciutto, 1 fig, quartered, 10g crumbled feta cheese and a little salt and pepper. Bake again for 20 minutes and serve with steamed broccoli. DAY 2 Breakfast Shredded Wheat with banana 1 Shredded Wheat with 120ml skimmed milk, topped with 1 tablespoon of probiotic yoghurt, 1 sliced banana and a drizzle of raw honey. Lunch Brown rice sushi Mix together 75g cooked warm brown sushi rice with 20ml rice vinegar and ½ tablespoon of Xylitol sweetener. Place on a sheet of nori seaweed and top with slices of red pepper and avocado. Roll up and serve with soya sauce. Dinner Baked sweet potato with baked beans Top 1 medium baked sweet potato with 1 small pot or can of low-sugar baked beans and 1 tablespoon of probiotic yoghurt. DAY 3 Breakfast Quinoa porridge Simmer 50g quinoa and 150ml skimmed milk in a saucepan for 5-10 minutes until soft. Add ½ apple, peeled, cored and grated, 10g flame raisins, a pinch of cinnamon and a drizzle of raw honey. Lunch Moroccan chickpea balls with beetroot dip Soften ¼ chopped onion and ½ garlic clove in a saucepan. Put in a food processor with 100g tinned, drained chickpeas, 20g wholemeal breadcrumbs, 1 beaten egg, salt and pepper. Process to form a dough. Roll into balls and fry in a non-stick saucepan for 8-10 minutes. Serve with 100g probiotic yoghurt mixed with 100g cooked, chopped beetroot. Dinner Glazed vegetables with feta cheese On a baking sheet, arrange a selection of sliced carrots, courgettes, vine tomatoes and red onion. Season, drizzle with 2 tablespoons of raw honey and add 50g crumbled feta. Bake for 30-50 minutes until veggies are soft. DAY 4 Breakfast Yoghurt with kiwi and berries Top 1 small tub of probiotic yoghurt with ½ sliced kiwi fruit and a handful of mixed berries. Drizzle with 1 tablespoon of raw honey. Lunch Broad bean soup Soften ½ chopped onion and ½ chopped celery stick in a little extra virgin olive oil in a saucepan. Add 250ml veggie stock, 25g brown rice, 100g frozen broad beans, a sprig of thyme, salt and pepper. Cover and simmer for 15 minutes until the rice is cooked. Top with chopped mint. Dinner Japanese tuna parcels with wilted greens Place a 150g tuna fillet in the centre of a piece of baking paper. Top with 1 teaspoon of grated, chopped spring onion and ½ chopped celery stick. Make a dressing with soya sauce and a dash of dry sherry. Drizzle over the fish, top with sesame seeds and fold the baking paper into a parcel. Bake for 10-15 minutes. Serve with brown rice or quinoa. DAY 5 Breakfast Coconut French toast with warm berry compote Mix together 1 egg and 15ml skimmed milk. Dip 1 slice of wholemeal bread into the mix and sprinkle with shredded coconut. Fry until golden in a pan spritzed with olive oil cooking spray. Warm 50g mixed berries in a saucepan and serve with the toast. Lunch Lentil soup with wholemeal roll Heat ½ carton of store-bought lentil soup and serve with 1 small wholemeal roll. Dinner Courgette tagliatelle Soften ¼ sliced red pepper, 40g frozen peas and ¼ sliced fennel bulb in a saucepan. Add 40ml white wine and simmer for 5 minutes. Using a vegetable peeler, slice 1 courgette into ribbons. Boil in salted water for 2 minutes, drain and add to the veggies. Top with chopped parsley and pine nuts. These recipes are from Lowri Turner’s book The S Factor Diet: The Happiest Way To Lose Weight. To order your copy, go to thesfactordiet.com.

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