The 7 Best Strength Exercises You’re Not Doing

Every exercise in your strength program has a purpose — to help you build strength and muscle, burn fat, and improve your fitness. While there’s a time and a place for nearly any exercise under the right circumstance, some movements are simply more effective than others. And it should be no surprise that the ones that build a foundation for skills that you’ll use in real life will be the most beneficial for improving your fitness and quality of life. 

So how does a lifter ensure they’re making all the right moves? If you’ve plateaued or just aren’t seeing the results you’re banking on, it’s time to get back to basics with these seven moves. From increased strength, better core stability, greater athleticism, and improved overall health, these key exercises need to find their way into your routine.

Squats are an exercise many people struggle to perform safely and effectively. Luckily, the goblet squat is a great progression from a bodyweight squat before squatting with a bar. Because the load is held in front, the core works double-time to keep you tall, while your legs work to control your movement down and stand back up. 

How to: Hold a dumbbell with both hands underneath the “bell” at chest level, and set your feet shoulder-width apart with your toes pointing slightly outwards (a). Push your butt back like you’re sitting in a chair and descend until your elbows reach the inside of your knees. (b). Keeping your heels flat, pressing jnto the floor, pause at the bottom of the squat, and return to a full standing position. If your heels rise push your hips further back and work on partial ranges of motion until mobility and form improve (c). Repeat for four sets of 8-10 reps.

RELATED: 9 Reasons Not to Skip Leg Day 

The Pallof press is one of those movements that looks confusing, but is actually incredibly simple and beneficial, says Mike Campbell, personal trainer and owner of Unleash Your Alpha. While you may not be hoisting heavy weight, the real challenge lies in resisting movement — in this case, rotation. That makes this an ‘anti-rotation’ movement, forcing you to engage through your entire core: obliques, abs, lower back, glutes and more. According to Campbell, the Paloff press will build great usable strength while adding athletic definition through the mid-section (in coordination with a sound diet).

How to: Stand perpendicular to a cable column with the column’s arm set around shoulder height. Grab the handle with both hands and pull it in to the chest, maintaining tension on the cable. Feet should be shoulder-width apart, and the feet, knees, hips and shoulders all remain square and facing straight ahead throughout movement (a). Holding the chest high, squeeze through the stomach and press the handle away from the body, extending the arms straight while resisting any twisting or rotation (b). It’s at this point the resistance will be highest. Continue to engage your core, and ensure you remain square and straight and resist the rotational force. Bring arms back in to the chest and repeat for three sets of 10 reps per side (c).

Most of us spend more time training the “mirror muscles” on the front of the body, and neglect what we can’t see, according to Campbell. But developing a strong back is key to balance things out, improve posture and avoid injury. The dumbbell row can help achieve all that, in addition building strong arms and a strong core. The main muscles being used are the lats, traps and rhomboids, which reinforce good posture by pulling your shoulders back and aiding the core in stabilizing your spine.

How to: Grab a dumbbell (20 pounds is plenty for most to start) and find a bench. Start with your left hand on the bench with left arm extended, while your right arm holds the dumbbell and right foot is on the ground (a). Retract your shoulders, brace your abs, and pull the weight up on the side of your body until the elbow passes the side of the body (b). Lower under control and repeat for three sets of 6-8 reps on each side (c).

The push-up might appear basic, but it’s one of the best exercises you can do. The functional movement is great for training the upper-body pushing muscles — the anterior deltoids, triceps and chest. It also requires you to engage your core and allows full range of motion in your shoulder blades, unlike the bench press.

How to: Start on your knees facing the floor with your hands at shoulder-width, planted directly under the shoulders. Assume a plank position by straightening your legs, supporting your weight with hands and feet (a). Squeeze your backside to keep your trunk engaged and lower your body slowly to the ground. The elbows should be slightly tucked — like arrows, rather than flared like the letter “T” (b). Descend until your chest is just above the ground and return to the starting position by fully extending your arms, and repeat (c). Note: If you can’t do five push-ups with good form, elevate your hands on a bench or chair to begin building up your strength. If push-ups are easy, try elevating your feet on a chair on adding a weight vest. Make sure you’re able to perform three sets of 12 push-ups with your bodyweight before adding a vest or elevating your feet.   

RELATED: 5 Advanced Push-Up Variations to Try Now

Traditional squats are great, but it’s important to incorporate single-leg movements to develop athleticism and minimize training imbalances. The split squat, a stationary lunge, does just that. The split stance requires you to balance with a narrow base of support, firing up stabilizing muscles of the hip and trunk while training your quads, glutes and hamstrings to perform the movement. In addition to building lower-body strength, the single-leg nature of the exercise helps improve balance and increase flexibility and stability in the hips.

How to: Stand with feet shoulder-width apart. Next, take a step forward with your right foot, and a large step backwards with your left foot — this is your starting position (a). Keep the front heel flat and descend into a lunge, bringing your back knee towards the floor. Stop just short of the knee touching the ground on the back leg with the front heel still flat on the ground (b). Pause for one second and return to standing. Perform 6-8 reps on your right leg, then 6-8 reps on your left leg, and repeat for three sets (c).

6. Lateral Squat

The lateral squat combines two movements: a lateral lunge and a squat. The difference? The lateral squat is stationary. It requires you to move side-to-side, providing a great stretch on the groin and inner thighs while training the hips, thighs and trunk to work together. Life isn’t strictly moving forwards and backwards. It’s best that your training isn’t either.

How to: Stand tall with your feet wider than shoulder-width apart, heels flat on the ground and toes pointed forward. Initiate the movement by pushing your hips backwards, bending your left leg, and leaning to your left with your right foot angled out slightly (a). The left knee should be bent, left heel flat on the floor, and right leg extended with your weight over the left side of your body (b). This is one rep. Return to a standing position and descend doing the same movement on your right side to even things out (c). Perform six reps per leg for three sets. 

One of the most important muscle groups for any trainee — athlete, weekend warrior, or newbie — is the glutes. Yet they are often neglected and underutilized from sitting for long periods each day. According to Campbell, “When we attempt movements from running to squatting without optimal hip movement we risk injury to our hips, knees and ankles. Getting glutes that not only switch on when they should but are strong is crucial, and that’s where this simple yet powerfully effective movement comes in.”

How to: Position the back of your shoulders across a stable bench, feet planted firmly on the ground, about six inches away from your butt (a). Squeezing the glutes, push through your heels to rise up into a bridge position with the hips fully extended. The shoulders down to the knees should be in line, with the knees bent at 90 degrees. Hold the position at the top, glutes, core and hamstrings engaged (b). Lower the hips down and repeat for three sets of eight reps (c). Beginners can continue with just bodyweight, whereas more advanced lifters can progress to rolling a barbell over the top of the hips for added difficulty.

With all these exercises, pay close attention to form and execution. Continue to add weight to each lift once you can complete two more reps than prescribed with your training weight. Keep it up and after a few workouts you’ll start to notice rapid gains in strength and overall fitness. Within a few weeks you’ll have these exercises mastered and be on your way to having a body that better serves you!

For more strength routines you can do anytime, anywhere, head to DailyBurn.com. 

Read More

The Ultimate 20-Minute MetCon Workout

Can you transform your body in 20 minutes? Unlikely. But can short, but intense workouts get you results over the course of several weeks? The answer is yes.  

You may have heard of HIIT (high-intensity interval training), but that’s not the only interval game in town. Enter: metabolic conditioning, aka MetCon, a specific type of interval training designed to improve the delivery of nutrients to the body with set rest and work ratios. This increase in efficiency translates to other activities so you can lower your time in your next mud run or even your next marathon.

“The goal of metabolic conditioning is to train your body to work at a higher intensity and increase the efficiency of storage and delivery of energy.”

The prevailing wisdom many years ago was that long endurance training sessions were necessary to improve your cardiovascular system. Now, research suggests there’s more than one way to improve your cardio fitness. Study after study has continued to show that interval training, the art of alternating high-intensity with low-intensity efforts, can be beneficial for your heart and lungs. High-intensity training can also be just as effective as traditional endurance training at burning fat. And thanks to the afterburn effect, you’ll continue to burn calories and fat immediately following your all-out training session. Ramping up your workout intensity may even help reduce the risk of cardiovascular disease.

According to Ben Booker, DailyBurn trainer and owner of Second Chance Fitness, the goal of metabolic conditioning is to train your body to work at a higher intensity and increase the efficiency of storage and delivery of energy. The methods behind the protocol involve pushing your heart and body to the max before allowing a brief period of recovery and then repeating. As Booker explains, the more you do this, the more efficient you become meaning your body is able to deliver oxygen, pump blood, and meet the demands of exercise with less work.

So how exactly can 20 minutes of high-intensity exercise mimic the effects of a longer cardio session? Research suggests the answer lies in specific enzymes and cell signaling pathways stimulated by all-out effort. In short, the “on” periods where you’re working as hard as possible create a cascade of events within the body that leads to beneficial adaptations such as an increase in mitochondria (the “power plant” of the body) and an increase in our ability to burn fat for fuel. 

While going all-out can be advantageous, doing it every day can actually be detrimental to your success. Whether you’re getting started with a new workout routine or adding metabolic conditioning to your regular training program, Booker advises doing no more than two 10- to 30-minute sessions a week. Also, be wary of tacking them onto other workouts in the same session, since adding them onto an exhausting lifting session can lead to injury due to fatigue. (Note: If you’re schedule leaves you no choice but to combine them, shorten the overall time of the workout by doing fewer intervals.)

When it’s time to get to work, Booker suggests movements like bodyweight squats, which are easily modifiable and can be done virtually anywhere. Complex, full-body exercises also beat out machine-based variations that isolate only one muscle group.

The final lynch pin before getting started: selecting your work-to-rest ratio. A 30-on/30-off ratio would mean you’re going all-out for 30 seconds, followed by a 30 second rest. Not quite up to speed? Move to 20/40 or 15/45 depending until you build up your fitness level. The key is to push yourself towards your max heart rate, Booker says, not go head-to-head with the guy or girl next to you.

Ready to let the transformation begin? Perform each exercise for 30 seconds at a high intensity, followed by a 30-second break. Repeat the entire sequence five times (30-on/30-off) for a total of five minutes before moving on to the next exercise. Remember, the goal is to work as hard as possible at a pace you can sustain for all five sets!

1. Bodyweight Squats
How to: Start with your feet slightly wider than hip-width apart, and begin to lower the body, sitting back on your heels as if you’re sitting back into a chair (a). Keep your upper body tall and avoid letting your knees pass your toes. Try to get low enough so that your upper thigh comes below parallel with the ground before pushing through your heels to drive back up (b).
Modification: Use a chair or a box as a target when you’re sitting back in the squat. If necessary, just sit down on the box. Then, stand up by driving through your heels with good squat form.

2. Box Push-Ups 
How to: This is just like a traditional push-up, but instead of placing your hands on the ground, place them on each side of a box (a). The goal is to squeeze the box throughout the entire exercise as you lower your chest all the way to the box (b). Then, be sure to keep the body in a straight line the entire time while you push back up (c).
Modification: As you continue to build strength, you can modify this exercise in two ways. First, you can drop down to your knees and continue with the push-up rather than being on your toes. In this variation, you’ll still want to keep your body in a straight line (from your head through your knees). Second, you can shorten the range of motion by not lowering all the way down to the box.

3. Frog Jumps
How to: You’ll ideally want to use a low box for this one, but you can use the floor if necessary. Start in a push-up position with your hands planted firmly on top of the box (a). In one explosive movement, hop your feet forward around each side of the box so you land in a squat position with your feet in line with your hands (b). Then, spring back to the starting position (c).
Modification: Rather than explosively jumping back and forth, step one foot forward at a time, then step each one back to the starting position. The key is just to keep moving at your own pace! 

4. Burpee Box Jumps 
How to: Start by bending your knees slightly and exploding up onto a box like a traditional box jump (a). Then, jump off, place your hands on the box, and hop your feet back so you’re in a push-up position (b). Perform a push-up touching your chest to the box (c). Then, hop your feet back underneath you and perform another box jump (d).
Modification: You can modify this exercise in multiple ways. First, you can step up on the box instead of jumping. You could also remove the push-up. Finally, you could step back into push-up position as opposed to hopping back. Pick whichever variation lets you work at a high-intensity for the entire 30 seconds.

For more strength and MetCon workouts, try DailyBurn’s Live to Fail strength program, free for 30 days. 

Read More

12 Fast Food Drinks That Aren’t Worth the Calories

In 1955, the standard “large” fountain drink cup at McDonalds was seven ounces. Today, the smallest cup — a child’s size — is 12 ounces, and the adult cups range in size from 16 to 30 ounces. Head to other fast food joints, and you can find servings as large as 64 ounces. (For those counting at home, that’s more than double the capacity of the average human stomach!) That means you can order up a vessel of soda that’ll cost you up to 700 calories a pop.

To make matters worse, soft drinks aren’t the only beverages served in mega-sized containers: Additive-packed smoothies, fat-filled shakes, and sugar-loaded coffees also come in these gigantic sizes. And with the longer ingredient lists come hundreds of additional calories.

To help you choose more wisely, we rounded up 12 of the most calorie-packed beverages out there, along with an easy, healthy substitute you can make at home. We’d say saving as many as 700 calories per drink is worth 10 minutes in the kitchen, wouldn’t you? So pass on the calorie bombs and whip up these tasty alternatives instead! 

Nutrition Facts: A large (40 oz) contains 1,928 calories, 64 g fat (26 g saturated fat), 250 g sugar and 50 g protein.

Consider yourself warned: This gargantuan smoothie packs as many calories, fat and sugar as most adults require in an entire day. (It probably doesn’t help that the second ingredient listed in this “Fitness” smoothie is butter pecan ice cream.) And while the shake’s “Weight Gain Blend” might be a good idea for some customers — namely those looking to put on pounds — most people should do without. Don’t be fooled by the “make it skinny” option on this menu, either: It only cuts 200 calories and 44 (of 250!) grams of sugar, while the fat content remains the same.

Make It Healthier: Take a load off with this skinnier Strawberry Protein Shake made with almond milk, frozen strawberries, Greek yogurt and protein powder for an extra boost of energy. The finished product: a more reasonable 308 calories, 33 grams of sugar and a whopping 37 grams of protein.

Nutrition Facts: A large (32 oz) contains 990 calories, 47 g fat (29 g saturated fat), 125 g sugar and 8 g protein.

Say it with us, folks: A coffee drink should never contain upwards of 900 calories! The killer in this drink is the added sugar, and the fact that it contains about as much fat as the average adult should consume in an entire day. The modest eight grams of protein is respectable, but you can do better — without all the extra artificial stabilizers and preservatives.

Make It Healthier: A small version of this Dunkin’ Donuts treat made with skim milk instead of cream isn’t the worst indulgence, coming in at 300 calories, 0 grams of fat and 68 grams of sugar. But this homemade Mocha Protein Shake is a much more nutritious choice thanks to the addition of a dairy-free protein powder, clocking in at 254 calories, 4.5 grams of fat, 17 grams of sugar and 28 grams of protein.  

Nutrition Facts: A large (28 oz) contains 980 calories, 29 g fat (6 g saturated fat), 131 g sugar and 26 g protein.

Peanut butter is basically a health food, right? Not quite. While a small half-cup serving of this PB, chocolate and banana shake might be an acceptable dessert, it doesn’t qualify as a healthy breakfast or snack in any size. (Even the smallest option has 72 grams of sugar and almost 500 calories!) The use of nonfat frozen yogurt might help keep the fat content a bit lower, but that can often mean additional sugar is needed to enhance flavor — not always a fair trade. 

Make It Healthier: Add some protein powder, cut out the fro-yo, and we’re on our way to a much healthier alternative with this Chocolate Peanut Butter Protein Shake. For 20 ounces, you’re looking at 485 calories, 2.5 grams of fat, 33 grams of sugar (nearly 100 grams less than the Jamba Juice shake!) and 32 grams of protein. While the calorie count may still be a bit high, consider this vegan and gluten-free alternative a nutritious breakfast replacement that will power you though the morning.  

Nutrition Facts: A “Route 44” size (44 oz) contains 970 calories, 0 g fat, 247 g sugar and 0 g protein. 

The only beverage anyone should be enjoying in a 44-ounce cup is water — certainly not a bright purple drink that should probably be called “liquid sugar.” This gigantic slushie contains enough sugar to satisfy most adults’ recommended daily intake. And considering the World Health Organization suggests we cut sugar intake to less than five percent of total daily calories (11 percentage points less than Americans consume on average), maybe it’s best we avoid what Sonic calls “the added awesomeness of NERDS Candy.”  

Make It Healthier: Forego the artificial coloring and added sugar in favor of this Easy Grape Slushie made from actual grapes. (Shocking — we know!) Sixteen ounces only sets you back about 123 calories and 29.9 grams of sugar that come solely from the fruit — this all-natural makeover has no added sugar. 

Nutrition Facts: A large (22 oz) contains 820 calories, 23 g fat (15 g saturated fat), 115 g sugar and 18 g protein. 

It only happens once a year, and we can count our lucky stars for that. A large McDonald’s Shamrock Shake packs a chilling 820 calories and 115 grams of sugar.  To put that in perspective, that’s more sugar than nine servings of vanilla ice cream! Factor in the dyes and additives also found in this St. Patrick’s Day indulgence, and it will leave you feeling a little green…

Make It Healthier: Luckily, we’ve cracked the code on making a lighter version of this treat at home. Thanks to fat-free frozen yogurt and heart-healthy avocado, our all-natural Healthy Shamrock Shake will hit the spot while saving you nearly half the fat and over 100 grams of sugar. A 16-ounce serving of our smarter substitute takes the sting off with 499 calories, 12.5 grams fat, 9 grams of sugar and 21 grams of protein. 

Nutrition Facts: A venti (20 oz) contains 680 calories, 26 g fat, 94 g sugar and 19 g protein. 

It may taste like Christmas in a cup — but it’ll cost you. Sugary peppermint syrup and fat-rich whole milk are the culprits in this calorie-bomb coffee drink that packs a scary 94 grams of sugar. Pro tip: Cut the whipped cream from any Starbucks drink, and you’ll save about 80 calories and eight grams of fat. Switch from whole milk to skim, and you can save another 90 calories and 12 grams of fat. 

Make It Healthier: Whip up a slimmed-down version of the Peppermint White Chocolate Mocha at home (sans whipped cream) for just 336 calories, 6.6 grams of protein and 41.6 grams of sugar. All it takes is coffee or espresso, the milk of your choice, white chocolate chips and peppermint candies. Substitute a few drops of peppermint extract if you’d like to cut back on the sugar even more. 

Nutrition Facts: A large (20 oz) contains 580 calories, 15 g fat (10 g saturated fat), 80 g sugar and 16 g protein.

In the grand scheme of things, the classic Wendy’s Chocolate Frosty isn’t the most terrible of sweet treats (and how can we put a calorie cap on nostalgia anyway?). But before making Dave proud, consider opting for the six-ounce “Jr.” size dessert, which has a more manageable 200 calories and 27 grams of sugar. Fries for dipping? Those will still cost you.

Make It Healthier: In the mood for the full-size treat? Break out the blender and make your own vegan Protein Frosty Shake. Sixteen ounces of this perfectly textured shake comes in at just 261 calories, 6.5 grams of fat, 26 grams of protein, and a modest 7.1 grams of sugar. Bonus: This combination of macronutrients make for a great pre- or post-workout snack, too.

Nutrition Facts: A large (24 oz) contains 550 calories, 18 g fat (11 g saturated fat), 90 g sugar and 7 g protein. 

Combine three flavored syrups, whole milk and whipped cream, and this festive Frappuccino becomes a sugar and fat bomb. (The caramel sauce and turbinado sugar topping don’t help, either.) For a healthier take on the same flavor combination at Starbucks, try a large iced coffee with one pump of toffee nut syrup and a splash of milk.

Make It Healthier: It may not exactly be a Salted Caramel Mocha, but we think the “cookie dough” in this Salted Caramel Cookie Dough Smoothie is just as delectable. It will slash the fat and calorie counts in half, setting you back a total of 254 calories, 6.5 grams of protein, 20 grams of sugar and 8 grams of fat. 

Nutrition Facts: A large (20 oz) contains 510 calories, 20 g fat (12 g saturated fat), 62 g sugar and 18 g protein.

Ah, the ultimate fall favorite! Unfortunately, at 510 calories, Starbucks’ beloved Pumpkin Spice Latte is more of a meal of its own than a drink to sip alongside breakfast. The spicy-and-sweet indulgence isn’t just packed with calories, sugar and fat — it’s full of artificial flavorings, too. Turns out, most pumpkin spice-flavored drinks don’t even contain real spices. Instead, the syrups are engineered using oils extracted from the spices, or artificial versions of them.

Make It Healthier: Our Healthy Pumpkin Spice Latte may have less protein, but if you enjoy it alongside a balanced breakfast the nutritional benefits will more than even out. Enjoy eight ounces for just 85 calories and two grams of fat. Plus, our version actually contains pumpkin, unlike most commercial versions out there.

Nutrition Facts: A large (32 oz) contains 470 calories, 13 g fat (7 g saturated fat), 71 g sugar and 14 g protein. 

This single cup goes overboard by using not one, not two, but three flavored syrups — mocha, pumpkin spice and caramel. Sounds delicious? Maybe so. But each is packed full of artificial colors and flavors, preservatives and high-fructose corn syrup — not exactly a breakfast of champions.

Make It Healthier: Here’s an easy at-home fix that provides the same flavor profile without the unnecessary additives. Brew pumpkin-flavored coffee to your desired strength. Chill the coffee, and shake it up with ice, unsweetened cocoa powder and milk of your choice. Add a pinch of stevia and, depending on the milk you choose, this treat will only set you back between 20 and 100 calories. 

Nutrition Facts: A Big Gulp size (32 oz) contains 263 calories, 0 g fat, 72 g sugar and 0 g protein. 

The label on this convenience store favorite may as well just list one ingredient: sugar. Well, high-fructose corn syrup, to be exact. Grab a Big Gulp-sized serving and you’ve got the equivalent of more than 17 teaspoons of sugar — about the same amount as in four Betty Crocker chocolate cupcakes!

Make It Healthier: Here’s an easy way to put a fresh spin on the roadside classic: Use real frozen cherries, vanilla yogurt, and fresh citrus juice. This DIY Cherry Limeade Cream Slush rolls in at 113 calories and 16 grams of sugar. 

Nutrition Facts: A tall can (20 oz) contains 175 calories, 0 g fat, 42.5 g sugar and 0 g protein.

Don’t be fooled by all-natural sounding ingredients like “ginseng” and “honey.” Store-bought flavored teas can be as bad in the nutrition department as soda! Whether they’re packed with sugar or artificial sweeteners, bottled beverages are often packed with unnecessary additives. (And don’t be fooled by “diet’ options — researchers believe artificial sweeteners might be just as bad for us as real sugar.) While tea boasts plenty of benefits all its own, this drink loses its health cred with the addition of eight-and-a-half teaspoons of sugar (yes, you read that correctly). 

Make It Healthier: Here is a refreshing drink you won’t have to feel guilty about: Matcha-Cucumber Lemonade. The combination of cucumbers, mint, water, lemon juice, agave and matcha green tea powder create a flavorful, hydrating and healthy beverage that will leave you happy and hydrated. Ten ounces contains just 117 calories — that’s not going to break the calorie bank! 

Read More

5 Ways to Fat-Proof Your House, No Willpower Required

Think you’re immune to temptation? Let’s be honest: Even the most disciplined healthy eater will occasionally give in to runger (running hunger). One minute you’re walking past a box of granola sitting on the kitchen counter; five minutes and 500 calories later, you probably wish you’d hidden that box in a cabinet instead.

Staying a step ahead of yourself by keeping food out of direct sight is just one of the many ideas in Brian Wansink’s new book Slim By Design: Mindless Eating Solutions For Everyday Life. He’s the founder of Cornell University’s Food and Brand Lab, a think tank dedicated to promoting better nutrition by using psychology to outsmart human nature.

“[Willpower] hasn’t worked in the long run for 90 percent of people,” explains Wansink. “It’s a lot easier to change your environment.”

Who knew you could make weight loss more effortless, just by doing a little strategizing? Try these easy tricks to get started.

RELATED: 4 Science-Backed Ways to Motivate Yourself to Work Out

1. Put fresh fruit on the counter.
“Make it a rule that it’s the only thing allowed on there,” says Wansink, who’s done research showing that having a fruit bowl on the counter doubles the amount of fruit people consume. But make sure that bowl isn’t hidden behind the toaster, or covered with your kid’s field trip permission slip. The key, he insists, is to place your fruit within two feet of a heavily traveled pathway in the kitchen, so it’s easy to grab a banana — as opposed to a Snickers bar — on the way out the door. “At my house, we have the bowl right by the key rack,” he says.

2. Serve meals strategically.
Here’s how to survive dinner with your diet intact: Serve an appetizer — as long as it’s a salad or grilled veggies. They’ll fill you up, so you’ll eat fewer high-calorie foods throughout the rest of the meal. Serve your appetizer course at the table, but then sit back and ask your family to help themselves to more food in the kitchen. “Don’t put the main dish or starches in the middle of the table because people are too prone to [eat] seconds and thirds,” explains Wansink. His research found the trick decreased the amount of food eaten by 30 percent for men and 10 percent for women.

RELATED: 19 Ways to Add Flavor for 10 Calories or Less 

3. Skillfully stock your fridge.
It’s not enough to make sure you’ve got healthy food in your fridge. How it’s displayed matters, too. Remember Wansink’s principle: “First eaten, first seen.” Keep pre-cut fruits and veggies in clear containers in the middle of the fridge and at eye-level so you consider eating them every time you open the door. Studies show that moving the veggie crisper higher up causes you to eat more of the good stuff, too. Plus, it always helps to have hunger-busting high-protein snacks, such as yogurt, string cheese and sliced turkey, within easy reach.

“Even small changes make a big difference over the long run.”

When it comes to storing the pad thai from last night’s takeout, wrap it in foil or put in it an opaque container so you’re not constantly reminded that it would make a delicious snack. 

4. Buy smaller dishes.
The jug-sized wine glasses you just bought may be fun, but they’re making your five-ounce serving of Merlot look like just a swig. Smaller is better for dishes, too. Wansink invited his colleagues to an ice cream social and found that those with a three-ounce spoon dished out 14 percent more than those with a two-ounce spoon. He also found that people think they’re eating a lot more, if they eat their meals on plates no bigger than 10 inches in diameter, as opposed to 12 inches, which is the standard size in American kitchens.

5. Make single-servings easy to grab.
Even healthy snacks can go awry: We all know it can be tough to eat only a few nuts when you have the whole jar in front of you. Divvy up that super-sized tub of cashews into single-portion packs to avoid accidentally downing a gazillion calories worth of your favorite nut. 

Interestingly, the same tactic can increase your consumption of healthy, low-calorie fruits when snacking. Wansink and his team found that placing cut-up fruit in small bags encouraged elementary school children to triple their fruit consumption, as opposed to when they were offered whole fruit. Because the kids could clearly see the fruit, and the bag was convenient to carry around, healthy snacking increased. 

RELATED: What 200 Calories of Nuts Looks Like

Want more tips? Download Wansink’s scorecard at slimbydesign.org. “Even small changes make a big difference over the long run,” he says. “Try out a few of these, and you’ll notice you’re dropping pounds with a few months, and it’s not that hard.” 

Have you tried any of these tricks, or have a few of your own? Tell us in the comments section.

Read More

6 Surprising Health Benefits of Pumpkin

Pumpkin: It’s yummy and it’s seasonal. And we’re in the middle of a full-on flavor takeover. There’s pumpkin in your bagels, beer and coffee. Starbucks has sold more than 200 million Pumpkin Spice Lattes in the past 10 years. Even the makers of Pringles are getting in on the action. While most pumpkin-flavored treats should be added to the once-in-a-while list, pumpkin itself (not to be confused with artificial pumpkin spice flavoring) is actually one of the healthier foods of the season. Here are six reasons it’s OK to be totally obsessed with this season’s superfood.

1. Feel Fuller
Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. “Fiber helps keep you fuller longer, which keeps your appetite at bay so you eat less overall,” says nutrition and fitness expert JJ Virgin, author of The Virgin Diet.

2. Boost Vision
A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision, especially in dim light, according to the National Institutes of Health. It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative eye disease that can lead to blindness, according to researchers from Harvard. Bonus: Vitamin A also helps form and maintain healthy skin, teeth and bones.

3. Lower Blood Pressure
Pumpkin seed oil is full of phytoestrogens, which research shows are beneficial for preventing hypertension. When researchers fed rats a diet supplement with the oil, they found that it helped lower both systolic and diastolic blood pressure in just 12 weeks.

4. Sleep Better
Pumpkin seeds are rich in tryptophan, the amino acid that contributes to post-Thanksgiving dinner sleepiness, says Virgin. Tryptophan is also responsible for helping the body make serotonin, the feel-good neurotransmitter that helps you relax and unwind. Not only do pumpkin seeds promote better sleep, the serotonin will improve your mood, says Virgin.

5. Protect Your Package
Pumpkins — especially the seeds — are rich in beta-carotene and other antioxidants with cancer protective properties, says Virgin. And pumpkin seeds could be especially healthy for men. Researchers in Taiwan found pumpkin seed oil blocked unhealthy prostate growth in male rats. A quarter cup of the seeds also contains about 2.75 mg of zinc (about 17 percent of the recommended daily intake for adults), which contributes to male sexual health. When young men in a Wayne State University study restricted their dietary zinc intake, they had significantly lower levels of testosterone after 20 weeks.

6. Have a Healthier Heart
All that fiber can also help protect your ticker, research shows. One Harvard study of over 40,000 male health professionals found that those who ate a diet high in fiber had a 40 percent lower risk of coronary heart disease, compared to those who ate a diet low in fiber. A more recent study by Swedish researchers found that women who ate a diet high in fiber had a 25 percent lower risk of heart disease compared with women who ate a low fiber diet. Men benefitted less, likely because they’re more likely to get their fiber from breads, while women are more likely to get their fiber from healthier sources, like fruits and vegetables, the researchers write.

That means pumpkin-laced desserts won’t quite cut it. For a healthier way to add pumpkin into your diet, adding pumpkin chunks to a roasted vegetable medley, or sprinkling pumpkin seeds on top of your salad. Feeling even more creative? Try pumpkin puree in place of nut butters as a spread, Virgin suggests. And for an energizing morning smoothie, blend a high-quality protein powder (like vanilla DailyBurn Fuel) with coconut milk, chia seeds, pureed pumpkin and pumpkin pie spice. Happy fall indeed!

Read More

7 Free Tutorials on How to Cook Practically Anything

Love the idea of cooking, but don’t have the slightest clue what to do in the kitchen? You’re not a hopeless case, nor should you feel compelled to shell out the big bucks for a fancy class. We’ve rounded up the best free online cooking tutorials to help you transition from cooking rookie to kitchen connoisseur.

From video tutorials on how to sharpen your knife skills (pun intended), to primers on the best way to prepare fish, you’ll find everything you need to feel more confident whipping up your next homemade meal. Oh, and did we mention they’re all free? Start planning your next dinner party, stat.

1. The Kitchn’s Cooking SchoolBest for: People who barely know how to turn on the oven
When The Kitchn blog launched a 20-course cooking school earlier this year, people scrambled to sign up to receive the once-a-day tutorials. The quick and easy lessons, complete with step-by-step instructions and video aids, encompass everything from how to flavor your food with onions and garlic to the in’s and out’s of making seafood. Each lesson comes with homework, in hopes that you’ll actually put your new talents to use (don’t worry: we won’t tell if you don’t do it all). And after you’ve mastered a skill, you’ll get some recipe recommendations so you can see how each technique plays out during actual meal prep.

2. Food52Best for: So-so cooks looking to step up their game
If you want to know exactly how to recreate a certain recipe, or pull off slightly more complex cooking techniques, add Food52’s “How To” column to your bookmarks tab. Easy-to-follow photo essays detail “How to Break Down a Chicken,” while short and simple videos will enlighten you on how to roast any — literally any — type of winter squash. If your palate isn’t quite so sophisticated, they also have quick tips on making childhood favorites like Dunkaroos at home.

3. PopSugar FoodBest for: People who wish cookbooks had more photos
Sure, cookbooks are great, but they can only squeeze so many instructional images within their bindings. For those of us who need to see every detail, PopSugar Food offers how-to cooking slideshows to help you visualize each step of basic skills like peeling tomatoes or grilling vegetables. The web site also has tons of hacks for stuff that seems easy, but totally isn’t, like how to crack nuts with your bare hands or brew a perfect cup of tea (hint: it’s all about customizing the temperature and cooking times, based on your favorite blend).

4. Serious Eats Knife SkillsBest for: Slicing and dicing like a pro
You may have cut up your own steak since age five, but real knife skills are much more complex than you’d think. In this series, you’ll learn how to slice everything from citrus fruits to cauliflower and nearly every type of meat. Name a fruit, veggie or protein and we guarantee they’ll spell out exactly how to break it down with easy video examples that take just minutes to watch.

5. Domesticate-Me “Domestic Details”Best for: Mastering the art of cleaning your stove
If you’d rather have Martha Stewart personally critique your mac and cheese recipe than read an article about disinfecting your stove, we don’t blame you. But this easy primer on how to clean your oven “as naturally and painlessly as possible” recognizes that this task is key if you want to avoid setting off fire alarms or having a seriously smoky kitchen. Blogger Serena’s writing is so funny we swear you’ll actually enjoy reading about the ins and outs of this necessary evil.

6. Zagat’s Restaurant HacksBest for: People who love a shortcut
If you’ve always suspected real chefs have access to secrets us regular folks just don’t know about, you’re right. But with their “Restaurant Hacks” YouTube series, Zagat seeks to spill some of this industry info. Here, you’ll learn how to cook steak without a thermometer (in case you don’t own one), the best technique for making the ultimate slice of bacon, and even the correct way to shuck an oyster with a screwdriver. Each video is barely longer than a minute and will leave you asking how you ever survived without these work-arounds before.

7. Fit Men CookBest for: A bajillion ways to cook chicken
Chicken: A kitchen staple for beginner chefs and health-conscious protein-lovers. It’s hard to screw up; but it also gets boring, fast. The Fit Men Cook blog is here to help. With timesaving tricks for prepping multiple flavors of poultry in just one dish, and tons of easy-to-follow, video-illustrated tutorials for Chicken Pad Thai and Chicken Quinoa Burgers, you’ll never declare yourself “over” this bird again. One of our favorites: How to avoid #StruggleChicken (you know, when your chicken comes out so dry and rubbery you seriously debate whether you should eat it, or toss it and order takeout).

Read More

7 Ways to Stop Unhealthy Food Cravings

How often are you overcome with the desire to devour a chocolate bar or cheeseburger? Even the most nutrition-conscious people have to learn how to cope with cravings, sometimes for not-so-nutritious foods. You might think that a longing for these unhealthy treats results from emotions, and that could be true — but not necessarily. “Cravings are usually stimulated by emotional cues, but then fueled by physiological ones as we imagine what it would be like to eat the food we want to have,” says Brian Wansink, Ph.D., professor at Cornell University and author of Slim by Design: Mindless Eating Solutions for Everyday Life. So to avoid mindless munching, you’ve got to determine the causes of your cravings and be set up with strategies to subdue them. Read on for tips to help you do just that.

It might seem simple, but people often neglect to determine their level of hunger before they start noshing. “Take a three-minute time-out and ask yourself, ‘What do I want? How am I feeling?’” advises Caroline Cederquist, M.D., a Naples, Florida–based physician who specializes in weight management. “Identifying that there may be no actual hunger is the first step in not giving in to every craving.” Keep in mind, though, that you very well could be starving and need to eat a full meal, says Wansink; if that’s the case, try consuming a healthy dish and then reassessing your desire.

“All cravings are important because they give you clues to what you’re feeling but also what’s happening in your body biochemically and metabolically,” says Cederquist. Some are a sign that your body needs more of certain nutrients. For instance, a strong taste for red meat could be a hint that you’re low on iron.

A blood test can measure whether you need to load up on any vitamins or minerals in particular. These sort of cravings that suggest a nutrient deficiency generally only occur in cases of extreme deprivation or pregnancy, though, notes Cederquist.

RELATED: 5 Healthier Ways to Detox (That Aren’t Juice Cleanses)

Your want for certain types of fare could also be a warning sign that you have a health issue worth addressing. If you’re constantly reaching for sweets and starchy foods, for example, it might mean that your body isn’t metabolizing carbohydrates normally, says Cederquist. That means your body isn’t able to move glucose into your cells for energy, so you end up feeling deprived and wanting to eat more carbs.

“This can occur even after someone has eaten a full meal,” she says. “It makes people think their cravings must be emotional, but it’s not necessarily the case.”

If you feel that might be the culprit behind your cravings, see a medical professional.

Once a craving comes on, says Wansink, “We tend to keep imagining what it would be like to eat the food we have in mind — the texture, crunch, smoothness, richness, and so forth. Doing that makes the craving more extreme.” Therefore, distracting yourself from the thought can be enough to make you forget about it. He advises chewing sugar-free gum, as simply having something in your mouth will eliminate your ability to imagine having food instead.

RELATED: Does Intermittent Fasting Really Work?

Before you start nibbling on whatever your mind wants, take a few minutes to drink a glass of water or walk around the block. These two steps help, says Cederquist, because they separate you from the craving. “That separation gives you the time and space to reflect upon the healthy diet you’re trying to maintain and how eating this food might take you off-course from that plan,” she says.

Another option is to sip something warm, like a cup of herbal tea. Drinking a hot beverage takes time, is filling, and stimulates the vagus nerve — which helps manage digestion and can decrease cravings, especially for sugary foods, says Cederquist.

If you’ve assessed your hunger, waited and can’t kick the craving, it’s time to give in — but in small doses. “Try eating only one-fourth of the portion size you really want, then put the rest away and distract yourself for 15 minutes,” suggests Wansink. “See how you feel after that time has passed. Chances are, you’ll be equally satisfied as if you had eaten the whole thing.”

RELATED: 7 Weight Loss Tips When the Scale Won’t Budge

One of the questions you should ask yourself when you first detect a craving is what you already ate today that could be triggering it. For example, eating candy or desserts can spur the craving for more sweetness, especially when eaten on an empty stomach, says Cederquist. To sidestep that kind of reaction in the future, she recommends including protein and fiber in every meal and snack; doing so can limit subsequent cravings by decreasing the blood sugar response.

If you follow these tips and still feel compelled to devour certain foods, Cederquist recommends consulting your doctor; he or she can test your levels of glucose, insulin, glycohemoglobin, triglycerides, and HDL — which can all be helpful to identify conditions such as metabolic dysfunction. Making a diagnosis like that can be your first step in figuring out a meal plan that can negate those nagging cravings and keep your weight in check.

Read More

Are You Getting Enough Fiber?

Fiber may not be the sexiest nutrient around, but it is one of the most important. Staying regular is far from the only health benefit of this type of carbohydrate, says Tanya Zuckerbrot, M.S., R.D., author of The F-Factor Diet. “Fiber does help prevent constipation, but it also helps protect against heart disease, diabetes and various cancers,” she says. “So adding foods rich in it to your diet is one of the best things you can do to increase your chances for a long, healthy life.” Read on to learn if your diet is lacking and the best way to increase your intake of this dietary powerhouse.

“Many people rely too much on processed foods — and those have been stripped of fiber.”

So how exactly does this nutrient benefit your body?  Fiber can decrease your risk of heart disease and stroke by lowering cholesterol, says Zuckerbrot. “Fiber absorbs cholesterol in the gastrointestinal tract and removes it from the body before it can reach the bloodstream and clog arteries,” she explains. Consume enough of it and your chance of developing diabetes also drops by 30 percent — because it helps you maintain a healthy weight by stabilizing blood sugar levels, says Zuckerbrot. Fiber can also slash your risk of breast cancer and getting more than 30 grams a day has been shown to lower your risk of colon cancer by 40 percent.

The nutrient promotes clear skin, good sleep and a flat belly (by nixing bloating) and can pump up your energy levels as well, says Zuckerbrot.

RELATED: 20 Healthy Snacks Under 200 Calories

Even if you think your diet is nutritious, you likely aren’t consuming enough fiber. The Academy of Nutrition and Dietetics (AND) recommends a daily intake of at least 25 grams for women and 38 grams for men. Yet the average American takes in a measly nine to 11 grams per day.

“One of the reasons is that many people rely too much on processed foods — and those have been stripped of fiber,” says Zuckerbrot. Get an inadequate amount and you could suffer from constipation, bloating, nausea or constant hunger. Weight gain or dramatic swings up or down in energy after you eat can be signs you need to up your intake too, says California-based nutritionist Michele McRae, M.S., C.N.

The recommended AND guidelines don’t vary depending on your activity level — but if you work out a lot, make sure you’re downing eight to 12 glasses of water daily. If you don’t replenish the liquid you lose through sweat, the fiber you ingest might not have access to enough water to soften it and help it move through the GI tract, warns Zuckerbrot.

RELATED: 10 Ways to Stay Hydrated (That Aren’t Water)

“To get the most bang for your buck, you need to eat a wide variety of fiber-rich foods,” says McRae. She advises consuming both soluble and insoluble fiber. The soluble variety turns into a gel-like substance in your stomach, where it slows digestion (to increase nutrient absorption), removes toxins, and helps you feel full. You can find it in oats, oat bran, peas, beans, apples, carrots and citrus fruit such as oranges. Insoluble fiber soaks up water (to make you feel fuller) and helps the body eliminate waste quickly and efficiently. It’s found in whole-wheat bread and pasta, wheat bran cereals, nuts and cruciferous vegetables like cauliflower and kale.

Getting your fiber from food is always ideal, says McRae, “but a supplement can help you fill any dietary gaps.” She notes that they’re especially helpful for anyone on a calorie-restricted diet, for pregnant women and for anyone experiencing symptoms of low fiber intake. One McRae recommends trying: Rainbow Light’s Fiber Garden Gummies, which provide four grams of fiber per serving.

It might seem like a cure-all, but be careful not to go overboard on fiber, warns McRae. “It is possible to take in too much and an excessive amount can decrease the absorption of certain nutrients, including iron, calcium, zinc, magnesium and beta carotene.” If you want to start elevating your intake, ramp it up gradually, suggests Zuckerbrot, as increasing the amount you consume too quickly can cause cramping, bloating and diarrhea. “The good news is that within a few days, your body will become accustomed to the increased intake and the symptoms will stop,” she says. And within weeks, you can begin reaping the healthy benefits.

Read More

Could Microwave Meals Actually Be Good for You?

It’s been a long day at the office and the last thing you want to do is cook; we feel you. But before you order takeout, give yourself a minute to consider another option — a microwavable meal.

Long derided for being full of artificial preservatives and sodium, frozen meals have undergone a healthy renaissance in recent years. “Frozen meals have changed into integrating more whole grains and more superfoods, like kale, beans and lentils,” says Bethany Doerfler, RD, LDN, and a clinical research dietician at Northwestern Medicine in Chicago.

In fact, frozen dishes may be better for you than food you pick up, or even meals you cook at home. They often boast several hundred fewer calories than people normally consume during a standard meal due to their smaller portion sizes, according to Doerfler. But before you go grabbing just any boxed meal, get the scoop on how to pick the healthiest options in the freezer section, and which health-conscious brands you might want to try. 

“Ideally, food starch should be the last ingredient, or one of the last ingredients used.”

Your first order of business in the freezer aisle: Take a close look at the nutrition facts label before tossing anything into your cart. You’ll want to be especially careful to check the sodium levels and grams of saturated fat in your meal choice, to avoid accidentally introducing a bloat-inducing health don’t into your diet.  

“Get something under 600 to 700 milligrams of sodium,” Doerfler says. And when it comes to saturated fats, shoppers should look for a meal that contains no more than a few grams, if any at all.

Your next task is to find a meal containing the least amount of artificial ingredients.

One tip: Ingredients on nutrition labels are listed in order from greatest representation to least. Therefore, the first couple you see should be whole grains, vegetables or lean proteins, according to Doerfler. What you don’t want to find? Food starches. They’re often used to replace fat and provide texture in frozen dishes.  “Ideally, food starch should be the last ingredient, or one of the last ingredients used,” Doerfler says. “It’s not a dangerous food additive, but it’s [mostly empty calories]”

Finally, frozen meals are meant to last a long time —  a bonus when you find yourself coming home late after most stores have closed. But, some will contain compounds such as butylated hydroxytoluene (BHT), which is used to prevent oils in foods from going bad over time. While the FDA has declared BHT safe for consumption, people should try to minimize consumption of preservatives like this one, when they can. “The less we can get away with things like BHT, artificial sweeteners or food starches, the better,” Doerfler says. “If you can, stick with simple, clean, whole food groups.”

RELATED: The Beginner’s Guide to Clean Eating

Tying to shed a few pounds? Frozen meals could be a great secret weapon to add to your arsenal.

A well-known study from the American Journal of Clinical Nutrition followed 100 obese patients throughout a dietary intervention — half relied on conventional foods when dieting and the other half on portion-controlled meal replacements (primarily shakes, bars and soups). Over a two year period, the group using meal replacements lost more weight than the traditional diet group, and was better able to maintain that weight loss. “Hands down the biggest, most likely explanation [for these findings] is that the meals are portion and calorie controlled,” Doerfler says, which is why she recommends pre-packaged frozen foods to dieters as well.

Seek out meals that contain between 250 and 400 calories. For most people trying to lose weight, Doerfler advises consuming around 400 calories for lunch and approximately 500 calories for dinner. That means you can — and should — supplement lower-calorie frozen meals with fresh fruits and veggies, or healthy carbs like a baked potato, to ensure you’re consuming enough calories and nutrients to stay full until your next meal.

“None of our lunch or dinner options have more than four grams of sugar, which is a teaspoon.”

While old favorites like Healthy Choice are continuing to up the ante with their offerings, new brands such as Luvo are making waves with their innovative and delicious frozen meals that include entrees like Chicken Chile Verde or Kale Ricotta Ravioli.

Focused on healthy, natural ingredients, Luvo boasts a menu full of, “BHT-free meals, proteins raised without antibiotics, dairy raised without hormones, cage-free eggs, and non-GMO ingredients for the top six high-risk crops, including corn, soy and canola,” according to Samatha Cassetty, RD, Luvo’s director of nutrition.

Each Luvo meal is cooked en papillote — it’s prepackaged in a paper bag, not a plastic container — ensuring that chicken doesn’t get rubbery and noodles remain al dente when microwaved. “None of our meals have more than 500 milligrams of sodium, and, barring one exception, none of our lunch or dinner options have more than four grams of added sugar, which is a teaspoon,” Cassetty says. To put this in context, the American Heart Association recommends consuming no more than six teaspoons of sugar per day for women, and nine teaspoons per day for men.

Healthy Choice is also making strides in satisfying customer demand for better-for-you foods. They recently unveiled a line of gluten-free meals adhering to the FDA’s new rules for g-free products. The name Healthy Choice requires the company to adhere to certain standards, as “healthy” is an FDA regulated term. “Each of the foods has to be low in fat, low in saturated fat, controlled in sodium, controlled in cholesterol and have at least three positive vitamins and minerals,” says Kristin Reimers, PhD, RD and director of nutrition at ConAgra, Healthy Choice’s parent company. 

Doerfler also recommends Artisan Bistro meals, noting that they often contain well under 500 mg of sodium per serving. And she applauds Amy’s Light & Lean line of foods for being low in fat and calories, as well as for providing ample choices for vegetarians and people with food allergies. Their meal options range from Roasted Polenta to Quinoa & Black Beans with Butternut Squash & Chard.

Chosen carefully, frozen meals “are absolutely a part of a healthy diet,” according to Doerfler. So next time you’re too wiped out to cook, hit up the freezer aisle rather than your local fast food joint.

Do you enjoy microwave meals? Tell us your favorite brands in the comments section. 

Read More

Hate Breakfast? Why Research Says That’s Actually OK

The first meal of the day can have a very different meaning for different people. For some, it’s grabbing a granola bar to nibble on during the morning commute; for others, it includes a big omelet with a cup of coffee at home; and then there are the millions who forego grub in the a.m. altogether.

But how do these morning behaviors really affect weight loss, energy levels and appetite throughout the day? In order to help you crack the breakfast code, we tracked down the latest research, in addition to insights from Katherine Zeratsky, R.D., a nutrition instructor at the Mayo Clinic in Rochester, MN. Before you do — or don’t — dig in, here’s a reality check on the biggest breakfast myths.

RELATED: 10 Unexpected Omelet Recipes for Any Time of Day

Reality: Munching in the morning doesn’t have a direct effect on dropping pounds.

A recent study published in the American Journal of Clinical Nutrition found that when people are trying to lose weight, it doesn’t matter if they devour a dish first thing after waking up or if they skip it altogether. The researchers assigned more than 300 overweight and obese (but otherwise healthy) individuals, ages 20 to 65, to either the control group (that continued with eating habits per usual), a group that was told to eat breakfast or a group that was instructed to miss the meal. After tracking their weight for 16 weeks, the scientists found that those who grabbed a bite in the morning didn’t lose any more weight than those who omitted a.m. snacks.

But take this finding with a grain of salt (maybe over some oatmeal). “Though our study suggests breakfast may not be key to weight loss, we only examined a general recommendation of eating versus skipping,” says Emily Dhurandhar, Ph.D., assistant professor at the Department of Health Behavior at the University of Alabama Birmingham and a lead author of the study. “Specific foods and timing may help,” so if weight loss is the goal, consult with a nutritionist or doctor to determine your best course of action.

Reality: Sure, you should lay off the sweet stuff, but not necessarily the cereal itself.

Lucky Charms, Cocoa Puffs and Fruity Pebbles may taste delicious, but they aren’t packing a nutrient punch. That’s not to say that other cereals on the market can’t be a part of a healthy, balanced diet. In fact, an Advances in Nutrition study found that whole-grain cereal can lower cholesterol (the soluble fiber prevents re-absorption of the substance in the gut). These slow-digesting carbs can also improve bowel function (the fiber content softens stool and promotes good-for-you bacteria in the digestive system), and help maintain a healthy weight.

The best choices when searching the shelves? Oat and barley mixes work best for those keeping an eye on cholesterol levels, and wheat bran is ideal for those with gut problems, says Peter Williams, Ph.D., honorary professorial fellow at the University of Wollongong in Australia and one of the study’s researchers. Williams suggests portion sizes of about one-third to one-half cup of a heavy cereal, like muesli, or one cup of a light cereal, such as puffed grains.

Reality: Food will increase your energy; just consider your activity of choice.

As for whether a morning meal will help you power through a workout, the answer is most likely. Research from the University of Bath in the United Kingdom found that those who ate breakfast had higher energy expenditure in daily physical activity over a six-week period, compared to those who fasted until noon. The study authors suspect that this effect can occur on any given day breakfast is eaten (discounting a long-term effect), because the improvement in energy levels was apparent from week one, says James Betts, Ph.D., research scientist and senior lecturer in the Department of Health at the University of Bath and lead author on the study.

Betts and his team also found high glucose levels in the breakfast-eating group, which signals to the brain and central nervous system that there’s energy available and motivates you to move. “You may realize the quality of your physical performance that day is not critical, say if you’re performing simple housework, so you opt for skipping breakfast to take advantage of the negative energy balance,” explains Betts. “Or you may decide that you need breakfast to support your energy needs and perform to the best of your ability.” Either way, breakfast can help support an active lifestyle.

Reality: It’s not guaranteed to reduce calorie intake in the afternoon, but eating in the morning does release chemicals to the brain and can also steady glucose levels throughout the day.

A new study just released from the University of Missouri found that having breakfast, particularly dishes high in protein, increased young adults’ levels of dopamine (a brain chemical responsible for moderating impulses and reward), which may reduce food cravings and overeating later in the day. Eating initiates a release of this neurohormone, which then triggers feelings of reward, explains Heather Leidy, an assistant professor of nutrition and exercise physiology at the University of Missouri and author of the study. That reward response, Leidy adds, is what helps people regulate how much they chow down.

If someone has eaten three meals in a given day and they’re still munching in the evening, that usually due to reasons other than hunger, like convenience, boredom, stress, or a reward, says Zeratsky. But that doesn’t necessarily mean eating breakfast will stave off late-night cravings. The above-mentioned University of Bath study found that having breakfast didn’t suppress caloric intake later in the day but that it did, however, regulate glucose levels in the afternoon and evening. The benefits: “More variable glucose levels can indicate a poorer diet or a more unsteady metabolism,” says Betts. “And chronic inflammation from the body’s excess exposure to glucose can lead to issues like diabetes or cardiovascular disease.” So while breakfast might not help you cut back on calories, it may cut disease risk.

RELATED: 7 Ways to Stop Unhealthy Food Cravings

Reality: It’s less about one meal than it is about what you over the course of the day.

According to the above recent research, weight loss isn’t necessarily tied to breakfast habits. It comes down to calories instead. “It’s the total number [of calories] that matters, whether you divide that into two meals or six,” says Zeratsky. But again, that doesn’t give you a free pass to skip breakfast every day. Having some foods to start out the day can promote a nutrient-rich diet overall, Zeratsky says.

Her go-to power meals: “energy foods,” including fruits and whole grains and “hunger-controlling” foods, like milk, yogurt, or eggs. If you are working out in the early a.m., opt for something smaller (particularly if you have a sensitive stomach), such as a banana or whole-grain bread with peanut butter or honey. If you do choose to eat early in the day, be sure it’s something healthy that will do your body good.

Read More

How Bad Is Your Food From 1 to 10? Try This Food Calculator

By now, most health-conscious folks know that it’s a good idea to take a peek at their groceries’ nutrition facts before hitting the checkout line. But how much does that little label really reveal?

“Many consumers focus on the food label as a way to gauge food quality. While this gives you one metric regarding nutrients, it doesn’t tell you much about the wholesomeness of your food,” says Bethany Doerfler, RD, LDN, and a clinical research dietician at Northwestern Medicine in Chicago.

Enter the new Food Scores tool, released this week by the Environmental Working Group (EWG). The easy-to-use food calculator gives shoppers insight into how healthy grub is, based on scores derived from nutrition content, processing and artificial ingredients. The database of over 80,000 foods, which took three years to develop, ranks each item on a scale of 1 (good) to 10 (bad).

RELATED: 12 Fast Food Drinks That Aren’t Worth the Calories

Spend five minutes with this tool and we’re sure you’ll discover some disturbing facts about items that may be lurking in your pantry. Only 18 percent of the products in the database received a score of 1 to 3.5, placing them in the “green” zone, indicating that they are healthy choices. Meanwhile, 25 percent of foods land in the “red” zone, receiving marks of 8 to 10. Here, we break down a few of the most interesting findings revealed by Food Scores.

These snacks pack a nasty punch when it comes to added sugar — the EWG found that 92 percent of granola and trail mix bars contained the sweet stuff. “In some cases sugar made up to a third of the weight of the granola bar. Think about it, it’s mind-boggling,” says Nneka Leiba, EWG’s Deputy Director of Research. In fact, some Quaker Chewy Dipps Granola Bars contain up to 45 percent sugar by weight. 

The good news: There are healthy granola bar options out there; you just have to look for them. “You can’t just assume that because it’s a granola bar, it will be a safe option,” Leiba says. “But the good thing about database is that for every single category, regardless of how good or bad, we’re always able to suggest healthier options.”

RELATED: 9 Healthy Homemade Protein Bar Recipes

A better choice: Larabar’s Banana Bread bar, which earns a 2.8, is high in protein and contains no artificial or industrial ingredients.

When it comes to cold cereals, the findings are just as grim. Thirty-two percent of cereals in the database contain ingredients of “high concern,” due to the presence of preservatives, additives or contaminants.  Products like Kellogg’s Frosted Flakes contain 51 percent more sugar than the average cold cereal. 

As Turkey Day approaches, you might want to plan on making homemade stuffing, and nixing boxed-up store mixes altogether. Thirty-nine percent of packaged stuffing contains ingredients of high concern, such as pesticides, food additives, antibiotics or contaminants linked to health problems. And, the EWG’s research reveals that a whopping 100 percent of stuffing mixes contain added sugars.

“That was definitely a surprise,” Leiba says. “If you think you’re trying to avoid sugar, you avoid the cookies and candy aisle, not stuffing… But in our society sugars have become ubiquitous.” With their new tool, the EWG hopes it will be easier for consumers to spot items containing hidden sweeteners — and weed them out of their diet. 

There’s no sugar-coating this one: Up to 98 percent of deli meats contain added sugars, according to the EWG. What’s more, 52 percent of meat products also contain highly worrisome ingredients, including nitrites, a suspected carcinogen. “Nitrites are found in processed meats as a preservative,” Leiba says. “A lot of people aren’t aware there are additives in food linked to cancer — why would there be? That’s a question we want to know and we are asking.”

While Applegate’s Organic Smoked Turkey breast ranks at a respectable 3.5 due to its organic label and antibiotic-free production, Buddig’s Honey Roasted Turkey clocks in at a 9. The less-savory choice contains four ingredients of concern: sodium nitrite, sodium phosphates, natural flavors and carrageenan.  

Step away from the Kellogg’s Rice Krispies Treats. Despite having only 90 calories per bar, these beloved marshmallow bites are deceptively bad for you. Each serving contains the equivalent of two whole teaspoons of added sugar, making the squares 36 percent added sugar by weight. Also found in these snacks: butylated hydroxytoluene, an ingredient that’s been linked to lung cancer, thyroid problems and liver tumors in animal studies, according to the EWG. 

RELATED: 11 No-Bake Energy Bites Recipes

Another surprise: Ghiradelli Dark Chocolate Squares with assorted fillings clock in at a 10 on the Food Scores scale. Though the packaging is fancy, and the chocolate is dark, these rich bites contain partially hydrogenated vegetable oils — a source of trans fats. With 37 percent of your daily saturated fat and five teaspoons of added and natural sugars in each three-square serving, we’re going to say this sweet treat might not be worth it. Compare it to Scharffen Berger Dark Chocolate, which was ranked at a 4. 

Even more shockingly, it turns out not even frozen yogurt is a safe bet when it comes to sweets. Ben & Jerry’s Raspberry Fudge Chunk Greek Frozen Yogurt gets a 9. It has six teaspoons of added and natural sugars per serving, and high levels of saturated fats. A better bet: Stonyfield Oikos Organic Nonfat Greek Frozen Yogurt in chocolate earns a slightly more respectable 4.5.

Don’t worry, the database will never encourage you to give up your favorite snacks entirely. “If you’re looking for corn chips and the EWG says, ‘No, have an apple,’ [we know the] consumer will laugh,” Leiba says. “So on every product page we have a graph to show how the product you’re looking at compares to other products within the same category.”

That said, nutrition experts advise that eating clean is the best way to stay healthy, in the long run.

“While this tool is a great guide to eating well, consumers can eat intuitively by simply sticking to real foods. Try to avoid as many packaged and processed foods as possible,” Doerfler says. “There should be no confusion that an apple rivals corn puffs….even if [those corn puffs] are organic and minimally processed.”

What did the Food Scores tool reveal about your favorite goodies? Tell us in the comments section. 

Read More

New Study Says an Apple a Day Might Keep You Slim

If the old adage, “an apple a day keeps the doctor away,” wasn’t enough to get you pumped about the crunchy fall fruit, apples are now getting props for helping people fight fat as well. New research published this week in the journal Food Chemistry reveals that a compound in apples could actually help prevent obesity-related inflammation, too.

“Apples in general are a package of bioactive compounds including polyphenolics and fiber, which have been shown in several studies to exert health benefits [and] prevent or delay the progress of diseases related to obesity,” says study author Giuliana Noratto, an assistant professor of food science at Washington State University.

RELATED: Mini Peanut Butter and Apple Sandwich Recipe

These compounds make it easy to argue that apples are a bona fide superfood: Polyphenols are an antioxidant often found in plants, and a polyphenol-rich diet has been shown to help protect against cancer, cardiovascular disease and diabetes. Additionally, fiber, a non-digestible carbohydrate, helps people stay full and keeps blood sugar under control, while also aiding digestion. 

If you’ve spent any time in a grocery store, you know apples come in a variety of shapes, size, colors and flavors. The researchers set out to compare and contrast the beneficial compounds in several beloved cultivars including Braeburn, Fuji, Gala, Granny Smith, Golden Delicious, McIntosh and Red Delicious. They found that one apple seemed to rise above the rest: the tart, green Granny Smith.

“We identified Granny Smith for its enhanced content of polyphenolics and fiber, [and] low content of available carbohydrates, which makes it a novel apple to combat obesity,” Noratto says.

Once identified, the scientists ran tests to discover if the compounds in Granny Smith apples could potentially help change the proportions of fecal bacteria in obese mice. According to Noratto, obese people often suffer from an imbalance of bacteria in the colon, leading to low-grade, chronic systemic inflammation and metabolic disorders.

“It has been demonstrated that [inflammation] is the cause of metabolic disorders that lead to increased fat synthesis and [fat] storage in the adipose tissue, liver and muscle,” Noratto says.

The researchers believe that by restoring a balance of bacteria in the gut, the inflammation at the root of these metabolic disorders can be resolved. Supporting this theory, the team found that compounds in Granny Smith apples actually changed the balance of fecal bacteria in obese mice to be more similar to the proportions found in lean mice.

In other words, adding Granny Smiths to your grocery list might not be a bad idea.

One tip: While baked apples are tasty, raw apples may be most beneficial to your health. “The cooking process degrades polyphenolics,” Noratto says. 

Have we got you craving the crunch of an apple? Check out these 10 Amazing Apple Recipes for Fall. 

Read More