Carbs Without Cause: 8 Foods Worse than White Bread

You know to avoid the pale sliced stuff, but what about these other processed offenders?

1. Fancy Coffee Drinks

Not only can these have as many calories as a meal, (sometimes upwards of 400) their carb count can be on par with a pre-marathon pasta binge; some have 60–80g of carbs per serving. Add in sugars, saturated fats in whipped cream, and chocolate flavorings, and you’ve got dessert in a very large plastic cup.

2. Bagels

Bagels are a morning ritual for some, but according to Villacorta, unless you’re hitting the gym right after (and plan on staying until lunch), you may want to rethink, even if you opt for whole wheat.

“Depending on the size, I normally recommend a bagel to someone who is going on a two- to three-hour run afterwards,” he says. The reason is portion size. Many deli bagels can have 250-300 calories and more than 50g of carbs each.

3. Juice Drinks and Smoothies

Smoothie and juice spots are everywhere, and they can seem like a healthy drink to get on the go. But a 16oz fruit-heavy juice can have as many as 75g of carbohydrates and 64g of sugar (ditto for smoothies). If you can’t start the day without juice, stick to about 4oz, which has a reasonable 15-20g of carbs.

4. Cheese Crackers

If you’re going to indulge in a few processed carbs, don’t do it here. While the carb count isn’t necessarily through the roof (about 18g per serving), these orange snacks are particularly cringe inducing because there is literally no other redeeming nutritional factor. They’re full of chemicals, additives, and artificial colors, plus they may also contain high-fructose corn syrup. And don’t be fooled by organic versions. They may be filled with less artificial junk, but processed flour and high-fat cheese can still be “organic.”

5. Baked Goods at Coffee Shops

Muffins used to be a baseball-sized treat. Now they’re more like softballs, with some containing nearly 64g of carbs and more than 30g of sugar. If your morning muffin is made with processed flour, sugar, and butter, it’s really no different than a slice of cake. Stick to a two-ounce serving and choose whole grain ingredients—think bran, not lemon poppy.

6. Yogurt with Fruit on the Bottom

It’s the ultimate chick pre-workout/afternoon/late-night snack, and yogurt on its own is a great choice. Problem is, that fruit is sugar central. All yogurt contains lactose, which is a naturally occurring carbohydrate; generally in a single serving it equals about 12-15g of carbs, which is fine, but when you add the jammy fruit you can nearly double that amount. You end up with nearly 30g of carbs, half of which is the processed, quick-burning kind. Stick to the creamy (and protein-packed) Greek variety and add some cut-up fresh fruit.

7. Movie Theater Popcorn

It may seem obvious, given the size, but for many of us it’s a key part of the movie-going experience, and besides, even if you order a bag once a week, how bad can that be? According to Villacorta, very. Popcorn is already about 1,200 calories, almost all from carbohydrates (and a whopping 580mg of sodium) for a large-sized bag. That’s before you add the butter. Don’t waste an entire day’s worth carbs and calories while you mindlessly munch your way through The Hunger Games.

8. Yogurt-Covered Raisins

Essentially candy for health-food nuts, and who eats just one—or five? In fact, a scant ¼ cup contains 20g of carbs and 19g of sugar. Skip the bulk candy aisle at your health food store and pick up a small bar of dark chocolate instead. [Extracted from SHAPE.COM]

(Source: healthyisclassy)

(via slender-wishes-deactivated20120)

You know yogurt is healthy and a great way to get calcium, and you may have even heard about probiotics, the “helpful” bacteria that boost your immune system. But you get to the dairy aisle and you’re dumbfounded. So much sugar, so many health promises! Some yogurts could be considered liquid candy bars; others sound medicinal enough to require a prescription. But understanding the nutritional ins and outs of this power food is worth the effort. Here are the top-ranking questions my clients ask, along with my how-to-shop advice.

Is plain yogurt the only healthful kind?

No. It seems counterintuitive that a yogurt called banana cream pie or strawberry cheesecake could actually be good for you, but it’s all about the nutrition label. Any yogurt (plain or flavored) that meets the following criteria (per 8 ounces) is a smart choice:

No more than 200 calories

Yogurt is mainly made from milk, and 1 cup of fat-free milk contains just 86 calories. Extra ingredients shouldn’t tack on more than another hundred or so.

4 g of fat or less

Because no other fats are added to yogurt, the total fat content reflects what kind of milk it’s made from. More than 4 g probably means whole milk was used, or even cream. Both are heavy in the unhealthy saturated fat you should be avoiding to protect your heart.

30 g of sugar or less

Even plain yogurts have some sugar because milk naturally provides 12 g per cup. In flavored varieties, the rest usually comes from fruit and/or sweeteners such as honey, fructose, or plain old sugar. Unfortunately, the grams listed don’t separate natural from added, but this cap will keep surplus sugars to a minimum. On average, women should get 40 g or less of added sugar each day. Note: Stay away from products with high fructose corn syrup listed in the ingredients; it’s the same sweetener used in soda that’s been linked to weight gain and type 2 diabetes.

At least 6 g of protein

Any less indicates that the star ingredient, metabolism-boosting, protein-rich milk, has been watered down with sugar, gelatin, or cornstarch.

At least 20% of the daily value for calcium

That’s 200 mg—a solid start on the 1,000 to 1,200 mg of calcium you need each day. Most brands do provide the right amount, but some contain just 10%, so be sure to check the label.

Should I look for yogurt with “live active cultures”?

Yes. These “friendly” bacteria, also known as probiotics, keep “bad” bacteria in check or restore the good types wiped out by antibiotics. They may also boost immunity and help prevent or manage constipation, diarrhea, bloating, and gas. But read labels: Two bacteria, Lactobacillus bulgaricus and Streptococcus thermophilus, are used to ferment milk to make yogurt. But after processing, the probiotic benefits may be small, even in yogurts with a Live & Active Cultures seal. To reap the benefits of probiotics, choose brands bolstered with additional potent bacteria by looking for the words Lactobacillus (L. Acidophilus) and/or Bifidobacterium (B. Bifidum) in the ingredients.

Does the fruit in yogurt count as a fruit serving?

No. A serving of fruit is 1 cup, about the size of a single-serve yogurt container. Some fruit-flavored yogurts don’t contain fruit at all. When they do, the higher up in the ingredients it appears, the more there is. Bottom line: Think of the fruit in flavored yogurts as a small bonus—you have to add your favorite to meet your quota. A container of fat-free plain yogurt mixed with 1 cup of sliced strawberries provides just 13 calories more than strawberry-flavored yogurt alone but counts as a full serving of fruit and fills more than 100% of your vitamin C needs.

Are drinkable yogurts healthy?

Some are, but they vary widely. To choose the healthiest, follow the same guidelines as yogurt per 8-ounce serving; the only difference is drinkable yogurts have a smoothie-like texture.

What is soy yogurt, and is it better for me?

Soy yogurts are made with soymilk (from soybeans) rather than cow’s milk but are otherwise the same. They’re usually stocked right next to dairy yogurt and may offer a few health advantages. A recent study concluded that natural compounds in soy yogurts could help control blood sugar by slowing carbohydrate digestion. They also tend to be all-natural. Most are organic, and I’ve never seen a soy yogurt with high fructose corn syrup, artificial colors, or sugar substitutes. Note to dairy avoiders: Unlike the majority of soy cheeses, which contain dairy-derived proteins, most soy yogurts are entirely dairy free.

Hankering for a specific kind of snack? Three healthy ways yogurt satisfies:

Chocolate fix

Whip this up: Melt 2 tablespoons of chocolate chips in the microwave and swirl into 4 ounces of vanilla yogurt. Stir in 1 tablespoon of slivered almonds.

Crunchy fix

Whip this up: Mix 1/2 cup each of plain yogurt and salsa. Top with chopped fresh cilantro and serve with baked corn tortilla chips or sliced bell peppers, carrots, and celery.

Comfort food fix

Whip this up: Load a small baked potato with a mixture of 4 ounces of plain yogurt, 1 tablespoon of chopped red onion, and 1 teaspoon each of fresh dill and minced garlic.

The Biggest Loser winner Ali Vincent shares her tips.

1. Put yourself first. I’m a giver, to a fault. But from being on the show with my mom, I learned I had to stop trying to take care of her and focus on me. 

It’s probably one of the hardest parts of weight loss—realizing that before you can give to others, you have to give to yourself.

2. Change your perspective. Let’s say you have a job you don’t like, but you need it to pay your bills. Shift your mind-set: learn to love the “why” of the job—you’re supporting your family! 

When my mom and I were eliminated from the show at the end of the fourth week, I could have thrown in the towel. Instead, I reframed the situation and decided I would become the unofficial Biggest Loser. 

Don’t focus on the reasons you can’t accomplish a goal—focus on ways you can.

3. Celebrate without calories. On my birthday, instead of going to a restaurant and feeling tempted, I invited a group of friends to an exercise class to sweat with me! 

Maybe you choose to spend the day swimming at the beach with your kids or take a tango lesson with your husband.

4. Don’t make exercise routine. Try everything! I Spin, swim, kickbox, lift weights—I think that’s how I not only lost weight but also created a strong, toned body. >

The key is to stay active: Go for a walk with your kids or your dog, throw a ball around—whatever you enjoy. I bought a hula hoop, and I love it.

5. Think of food as fuel. Some people say not to eat after a certain time or to eat very lightly at night. Instead, I think about what I’m doing after I eat: If I’m going straight to bed, I’ll have a lighter dinner; if I’m going to aerobics, then I’ll fuel my body to get me through that class.

6. Break goals into small steps. In May, I did a half marathon with Team Prevention in Cincinnati. I planned to walk a mile, then run a mile for the length of it. But at mile 3, I felt good and decided to run another—and then a few more after that. At mile 7, I thought,You ran half—why not keep going? And I ran the whole way.

I have that internal conversation for every task. Even today, the thought of running an hour on the treadmill feels daunting, but I break it down into smaller increments that I know I can achieve and then reevaluate after each one.

7. Push your limits. I felt mentally and physically depleted at times at the ranch, but I learned what I could endure, and that gives me strength today. For years I heard people talk about how hard it was to hike Camelback Mountain, which is near my hometown in Arizona. I was nervous about trying it but thought, What’s stopping me? It was challenging, but I put one foot in front of the other and did it. All of that fear was for nothing. It’s the same with weight loss: Shedding 100 pounds feels like Camelback Mountain, but you can do it if you take one step at a time.

8. Eat well-balanced meals. I’m a plain Jane when it comes to food, but I stick to what works for me:

Breakfast
Hard-boiled eggs, whole wheat toast, and coffee with nonfat milk and sweetener. Sometimes, I’ll spread a wedge of Laughing Cow cheese on my toast.

Lunch
Sandwiches are my go-to meal—I load them up with veggies so they’re big and satisfying.

Dinner
At home, I make fish tacos or grilled halibut. When I eat out, I order grilled chicken with vegetables—simple and available everywhere.

Snacks
I carry almonds, apples, and clementines or packets of protein powder for a low-cal boost.

9. Create a workout schedule. I hit the gym 5 days a week—and make sure I’m covered in sweat:

Strength-training 3 days a week:
I do a full-body workout, but I alternate between “push” muscles (such as chest and triceps) and “pull” muscles (back and biceps) each workout.

Cardio for an hour, 2 days a week.
I’m never just doing the same thing. On the treadmill, I walk and run at different speeds and inclines; sometimes I walk backward or sideways.

(Source: healthyisclassy)

These diet tips are solid gold, learned from successful experience with thousands of clients. Some diet tips are new. Some you’ve heard before, but they’re repeated because they work as parts of healthy weight loss programs. This treasure could change your life-starting today.

I Can Only Handle One Diet Change Right Now. What Should I Do?

1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.

2. Eat at least two servings of a fruit or veggie at every meal.

3. Resolve never to supersize your food portions—unless you want to supersize your clothes.

4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.

5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.

6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.

Are there Any Easy Tricks to Help Me Cut Calories?

7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.

8. When dining out, make it automatic: Order one dessert to share.

9. Use a salad plate instead of a dinner plate.

10. See what you eat. Plate your food instead of eating out of the jar or bag.

11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices. 

12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you’ll lose 5 lb in a year.

13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.

14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.

15. Keep a food journal. It really works wonders for healthy weight loss.

16. Follow the Chinese saying: “Eat until you are eight-tenths full.”

17. Use mustard instead of mayo.

18. Eat more soup. The noncreamy ones are filling but low-cal.

19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have had weight loss by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.

20. Take your lunch to work.

21. Sit when you eat.

22. Dilute juice with water.

23. Have mostly veggies for lunch.

24. Eat at home.

25. Limit alcohol to weekends.

How Can I Eat More Veggies?

26. Have a V8 or tomato juice instead of a Diet Coke at 3 pm.

27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.

28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.

29. Don’t forget that vegetable soup counts as a vegetable.

30. Rediscover the sweet potato.

31. Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta, and added to salads.

32. Spend the extra few dollars to buy vegetables that are already washed and cut up.

33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).

34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner on all healthy weight loss programs.Can You Give Me a Mantra that will Help Me Stick to My Diet?35. “The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period.”

36. “I’ll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere.”

37. “I want to be around to see my grandchildren, so I can forgo a cookie now.”

38. “I am a work in progress.”

39. “It’s more stressful to continue being fat than to stop overeating.”

I Eat Healthy, but I’m Overweight. What Mistakes Could I Be Making without Realizing It?

40. Skipping meals. Many people on healthy weight loss programs “diet by day and binge by night.”

41. Don’t “graze” yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.

42. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups. 

43. Eating supersize bagels of 400 to 500 calories for snacks.

44. Ignoring “Serving Size” on the Nutrition Facts panel.

45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.

46. Thinking all energy bars and fruit smoothies are low-cal.

What Can I Eat for a Healthy Low-Cal Dinner if I Don’t Want to Cook?

47. A smoothie made with fat-free milk, frozen fruit, and wheat germ.

48. The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal diet beverage. Then at home, have an apple or baby carrots.

49. A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.

50. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese.

51. A healthy frozen entree with a salad and a glass of 1 percent milk.

52. Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!

53. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.

54. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.

55. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.

56. Heat up a can of good soup.

57. Cereal, fruit, and fat-free milk makes a good meal anytime.

58. Try a veggie sandwich from Subway.

59. Precut fruit for a salad and add yogurt.

What’s Your Best Advice for Avoiding those Extra Holiday Pounds?

60. Don’t tell yourself, “It’s okay, it’s the holidays.” That opens the door to 6 weeks of splurging.

61. Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).

62. As obvious as it sounds, don’t stand near the food at parties. Make the weight loss effort, and you’ll find you eat less.

63. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there’s less chance of overeating. 

 64. For the duration of the holidays, wear your snuggest clothes that don’t allow much room for expansion. Wearing sweats is out until January.

65. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day.

66. Walk around the mall three times before you start shopping.

67. Make exercise a nonnegotiable priority.

68. Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they’ve done it, they say it is one of the easiest ways to involve the whole family in exercise.

How Can I Control a Raging Sweet Tooth?

69. Once in a while, have a lean, mean salad for lunch or dinner, and save the meal’s calories for a full dessert.

70. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One dietician reported that most of her clients pick the latter and find they can avoid bingeing after a few days.

71. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some “free will.” Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.

72. Try 2 weeks without sweets. It’s amazing how your cravings vanish.

73. Eat more fruit. A person who gets enough fruit in his diet doesn’t have a raging sweet tooth.

74. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.

75. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.

How Can I Conquer My Downfall: Bingeing at Night?

76. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don’t eat balanced meals during the day. This is a major setup for overeating at night.

77. Eat your evening meal in the kitchen or dining room, sitting down at the table.

78. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.

79. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.

80. If you’re eating at night due to emotions, you need to focus on getting in touch with what’s going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.

81. Put a sign on the kitchen and refrigerator doors: “Closed after Dinner.”

82. Brush your teeth right after dinner to remind you of your weight loss goals: No more food.

83. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.

84. Eating late at night won’t itself cause weight gain on healthy weight loss programs. It’s how many calories—not when you eat them—that counts.

How Can I Reap Added Health Benefits from My Dieting?

85. Dietor fat-free isn’t always your best bet. Research has found that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. But remember, use your dressing in moderate amounts.

86. Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.

87. If you’re famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts—. The same goes if your only choices are what’s available in the hotel minibar.

88. Next time you’re feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can’t match, as well as some vital nutrients. If you haven’t eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.

89. Making just a few diet changes to your pantry shelves can get you a lot closer to your weight loss goals. Here’s what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads—go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.

90. Nothing’s less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.

91. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram—low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands—not a significant difference.

Eating Less Isn’t Enough—What Exercising Tips Will Help Me Shed Pounds?

92. Overeating is not the result of exercise. Vigorous exercise won’t stimulate you to overeat. It’s just the opposite. Exercise at any level helps curb your appetite immediately following the workout.

93. When you’re exercising, you shouldn’t wait for thirst to strike before you take a drink. By the time you feel thirsty, you’re already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you’re done exercising.

94. Tune in to an audio book while you walk. It’ll keep you going longer and looking forward to the next walk—and the next chapter! Check your local library for a great selection. Look for a whodunit; you might walk so far you’ll need to take a cab home!

95. Think yoga’s too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that’s as much as you’d burn from an hour of walking)! Plus, you’ll improve muscle strength, flexibility, and endurance.

96. Drinking too few can hamper your healthy weight loss programs’ efforts. That’s because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn’t how much you drink, it’s how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.How Can I Manage My Emotional Eating and Get the Support I Need?97. A registered dietitian (RD) can help you find healthy ways to manage your weight loss with food. To find one in your area who consults with private clients call (800) 366-1655.

98. The best place to drop pounds may be your own house of worship. Researchers set up exercise and healthy weight loss programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lb. Weight loss programs based on faith are so successful because there’s a built-in community component that people can feel comfortable with.

99. Here’s another reason to keep level-headed all the time: Pennsylvania State University research has found that women less able to cope with stress—shown by blood pressure and heart rate elevations—ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).

100. Sitting at a computer may help you slim down. When researchers at Brown University School of Medicine put 92 people on online healthy weight loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.

Love TV? So do I. Try some basic exercise movements while watching TV. It’s better than sitting on the couch and won’t interrupt your favorite shows.

Wall Squats

Stand with your back against the wall, feet a couple of feet away from the wall, preferably facing the TV.  Slide down the wall slowly until your legs create a 90 degree angle.  Let your arms lay to your side.  Try for 30 seconds at a time.  See if you can make it through a whole commercial break!

One Leg Squat

Simply hold onto the back of a chair, stand on one leg, and lower into a 90 degree squat.  Do 10 on one leg and switch.  See if you can do 3 sets of 10.

Crunches

If you’ve got carpet, simply lie on the floor.  Otherwise, use a pilates mat or blanket.  Lay on your back with your hands behind your head.  Lift your upper body with your chin up.  Keep your stomach tight and do 25 crunches at a time, or see if you can hold it for a whole commercial break!

(via notoriouslyfit)

readytobefit:

Audrina Patridge Workout: 4 Moves for a Sexy 6 Pack. 

(via notoriouslyfit)

healthy-cassandra:

FOODS TO CURB YOUR APPETITE!

|ORANGES| An orange is one of the most satisfying grabs from the fruit bowl thanks to all that fiber. Oranges were the highest-ranked fruit on the “satiety index,” a list of 38 filling foods put together by Australian researchers. And fiber fights fat: people who eat more fiber have less flab. 

|POTATOES| Three times as filling as a slice of white bread, potatoes top all of the foods on the satiety index. Plus, the resistant starch in potatoes help your body burn fat, too. 

|GOAT CHEESE| Cheese has 76 calories for each ounce. Fresh goat cheese, gives you a dose of conjugated linoleic acid (CLA), which helps you feel full and burn more fat. Cheeses bought from grass-fed animals have the most CLA.

|FETA CHEESE| Feta cheese also packs a conjugated linoleic acid (CLA) punch, which helps you feel full and burn more fat.

|FILLING SPRING SALADS| This spring salad features roasted asparagus, goat cheese, and toasted pine nuts. Pienuts have 95 calories for 1/2 ounce (about 84 nuts). The heart-healthy fatty acids in pine nuts boost satiety hormones that make you feel full, according to Korean researchers. The same fatty acids also keep belly fat at bay.

|EGGS| Eggs have 78 calories each. Eggs are not only a nutritional powerhouse, they’re also loaded with protein that satisfies. It is recommended eating eggs for breakfast to help curb your appetite through the day. You’ll have about 330 calories less than usual.

|SKIM MILK| Skim milk has just 86 calories per cup. Milk’s proteins — whey and casein — can make you feel more satisfied than sugary drinks. The conjugated linoleic acid (CLA) in milk fights fat, too.

|DARK CHOCOLATE| Dark chocolate has 170 calories per ounce. If you eat dark chocolate, you’ll eat less at your next meal because compounds in chocolate slow down digestion and make you feel full longer. A small piece of chocolate (aim for the size of a business card) can also curb your cravings for salty, sweet, and fatty foods. 

(via canigetfitandhealthy-deactivate)