20 Ways to Eat Healthier NOW!


20 ways to eat healthier right now

Adopt one (or all) of these simple strategies to drop pounds and feel great!

1. Eat like a tourist in Greece.

The sunset over your office park isn’t as stunning as the one over an Aegean beach, but a plate of grilled fish and fresh vegetables and a glass of wine is as delicious in Athens, Georgia, as it is in Athens, Greece. Plus, a Mediterranean menu can help lower your risk for heart disease and keep you slim, says Susan Mitchell, Ph.D., coauthor of Fat Is Not Your Fate(Fireside).

2. If you can’t grow it, don’t eat it.

A potato comes from the ground, an egg from a hen. But where did that Pop-tart come from? If your best guess is “aisle 7,” pass it up. “Unprocessed, whole foods will give you the most benefits,” says Michelle K. Berman, R.D., of Fairfax, Virginia. Processing takes out nutrients such as antioxidants and fiber, and even when chemists add them back, nothing stacks up to Mother Nature.

3. Read the back of the box first.

“The front is all advertising,” Berman says. Flip it around for the real story. The more ingredients, the more likely it has visited a few processing plants where something artificial was mixed in, says Lydia Zepeda, Ph.D., professor of consumer science at the University of Wisconsin at Madison.

4. The crunchier, the better.

Snacks that offer a big, satisfying crunch when you bite into them—we mean apples, celery, snap peas and nuts, not chips—keep your mouth busy longer than food you slurp. “The more you chew, the slower you eat and the more time your body has to register fullness,” Mitchell says.

5. You can always have more.

Tomorrow. A food shortage is not imminent. Besides, anything you eat after you’re full doesn’t even taste as good. “There is a toning down of taste buds after the first few bites,” says Linda Bacon, Ph.D., professor of nutrition at City College of San Francisco. And no one loves feeling stuffed.

6. A frozen berry beats a fresh doughnut.

Purchasing organic local produce is better for both the environment and your health, but when the nearest farm is hours away, don’t default to a package of Oreos. “Frozen, canned and fresh fruit all have comparable amounts of nutrients,” says Christine M. Bruhm, Ph.D., director of the Center for Consumer Research at the University of California at Davis.

7. You can’t replace real ice cream.

When you’re craving Chunky Monkey, no amount of fat-free ice treat will make up for it. “Diet foods leave you feeling hungry and cheated,” says Paul McKenna, Ph.D., author of I Can Make You Thin (Sterling). Splurge on one scoop of the real deal and savor it. “You’ll be satisfied physically and psychologically,” McKenna says.

8. There’s no fruit in “fruit flavor.”

Seeing flavor on a label is a sign the food was stripped of its real taste and a fabricated one swapped in, Bacon says. Natural only means the additive came from a plant or an animal, which may not be as healthy as it sounds. “Scientists create flavors using bacteria and call them ‘natural,’” she says. Would you buy Bacteri-Os?

9. If it’s not around, you can’t eat it.

You’re in your cozy armchair watching Gossip Girl when you get an urge for Cool Ranch Doritos. If all you have to do is walk to your pantry, you’ll grab a bag and attack it. But let’s say you must put on your shoes, find your keys and drive to the store. Laziness will triumph. (Yes, sometimes sloth is a good thing!)

10. Table your meals.

As much sitting as we do, we rarely stay put during dinner. Fifty-nine percent of young women eat on the run, a study in theJournal of the American Dietetic Association finds, and on-the-go eaters consume more total fat, as well as more soda and fast food. The less distracted and stressed you are when you dine, the more efficiently your body absorbs nutrients. Turn off the tube, step away from your desk and park the car before you dig in.

11. Judge food by its cover.

When you have to hack through layers of packaging and plastic to get to your dinner, it’s likely to be unhealthy, Zepeda says. Plus, research indicates that perfluorochemicals in food containers may lower fertility. Companies aren’t phasing out PFCs until 2015! So do it yourself now.

12. Cake’s just not that into you.

Sugary carbs are the bad boyfriends of the food world. They woo us with sweet nothings and leave us unsatisfied, guilt-ridden and 10 pounds heavier. The solution: Pick a snack that has your back, such as fruit, lowfat yogurt and honey. The occasional hookup with a sexy old fling is fine (hello, red velvet!), but most splurges should have your health in mind.

13. Don’t drink dessert.

Brimming with vitamins! Bursting with energy! Store shelves are exploding with colorful, cleverly named drinks that sound healthy but are actually just sweetened water. Don’t let the labels fool you, Berman says. If it’s not skim milk, plain H2O or regular coffee or tea, it’s a treat. For a healthier sip, try lemon or mint iced tea or sparkling water with a splash of juice.

14. Make sure you can ID the animal.

You don’t have to hunt and skin your supper, but if your chicken has been molded into a nugget, who knows what you’re really chewing. And when you choose meat that’s been processed into sausage, strips or slices, you’re downing sodium and preservatives instead of healthy nutrients, says Adam Drewnowski, Ph.D., director of the nutritional sciences program at the University of Washington at Seattle. Stick to unfussed-with cuts straight from the butcher.

15. Fuel up in the morning, not at night.

A car needs gas when it’s hitting the road, not when it’s sitting in the garage—so why do we have our biggest meal when the only energy burner on the agenda is working the remote? Instead, aim for a 550-calorie breakfast, a 500-calorie lunch, a 450-calorie dinner and a 100-calorie snack. “If you overeat at night, you’re less likely to burn off the calories,” Mitchell says.

16. Don’t buy food where you buy tires.

In our time-crunched life, it’s tempting to grab groceries at the pump or in a store where you can get a giant box of cereal along with an ottoman. But for the healthiest food at the fairest price, visit the neighborhood grocery store. A study in theJournal of the American Dietetic Association found that convenience stores charge more for nutritious fare than supermarkets do.

17. Work for your dinner.

Sure, you could inhale supper straight out of a bucket, but for a healthy meal, you need to invest at least a few minutes in chopping, rinsing or grilling. The result is worth the effort, Mitchell says. “When you prepare dishes yourself, you can see exactly which ingredients are going into it and make conscious choices about what you truly want to eat,” she says.

18. Your hips are not a fridge.

Once you slice and sauté your way to a fabulous feast, you don’t have to finish every bite. “We’re conditioned to think that if we don’t devour everything on our plate, we are misbehaving,” McKenna says. But if you keep munching even after you’re full, you are using your body as a storage unit. If there’s enough left over for lunch tomorrow, pack it up and put it in the fridge. Otherwise, toss scraps in the trash. We promise we won’t tell your mom.

19. Watching Top Chef isn’t cooking.

We love food shows, too, but zoning out in front of the TV with a container of greasy moo shu pork is kind of missing the point. “Cooking has become a spectator sport,” Drewnowski says. “People watch and think, If only that chef could come cook for me!” No need to whip up a seven-course meal, but you can pick up tips about combining flavors and using fresh ingredients.

20. Cut yourself a break!

If you follow these rules most of the time but occasionally crave a fast food fix, a slice of pizza or a brownie, go for it. You can happily resume your healthy plan once you satisfy the urge. “We all have to relax a bit,” Drewnowski says. “If you want fried chicken now and then, enjoy it!”

-Marissa Cohen


13 Foods That Fight Stress


Stress Fighter #7 – Chocolate

Besides the healthy antioxidants in this treat, which push chocolate to the top of most heart-healthy food lists, it has an undeniable link to mood. A recent study from the University of California, San Diego, School of Medicine reports that both women and men eat more chocolate as depressive symptoms increase. Of course, we’ve all been there, polishing off an entire package of chocolate after a bad day. But there’s evidence that, in moderation, chocolate does actually make you feel better.

Dark chocolate, in particular, is known to lower blood pressure, adding to a feeling of calm. It contains more polyphenols and flavonols—two important types of antioxidants—than some fruit juices. You can safely allow yourself dark chocolate as a snack once a week, or as a conscious indulgence, and still stay on track with your weight loss results.

“Whenever I hear the words Diet and Exercise in the same sentence, I wash my mouth out with chocolate!”     Chef Lynnie






10 Vegetables For More Stamina



In today’s fast paced world it is not very uncommon to feel depletion in energy levels as the day progresses. So it’s very important for everyone, whether you have an athletic or normal build, to enhance body stamina without increasing body bulk.

1. Beet juice

A recent study by the University of Exeter found out that juice of the red beet can increase your physical output up to 16%. The cause of this major improvement are nitrates. They decrease blood pressure, the need of the muscles for oxygen and lead to improved performance in high intensity exercises

2. Quinoa

Declared as a sacred grain by the Incas, and fed to their warriors.
This small, high-energy grain, can be cooked like rice in only 10 minutes making it an ideal pre-run ingredient.

It contains all eight essential amino acids, a bunch of vitamins and minerals plus fiber. On top of that, it’s gluten-free and easy to digest. Mix it with honey, almonds or berries for some extra flavour.

3. Corn

Corn is filled with Carbohydrates which are burnt by your body while doing easy and long exercises.

While the workout intensity gradually increases, the body switches to burning glycogen (which is a fast-paced energy-reserve, stored in the liver and muscles). Glycogen makes it easier for your body to maintain the effort. That is why it is important for runners to maintain a high level of glycogen. As per The Putney School, glycogen like component has been extracted from corn.

(Actually, corn is a grain, but we’re including that in this list too)

4. Spinach

Spinach is one of the natural healers and a must in everyone’s diet to obtain great health. Spinach contains vitamins which help in increasing stamina, like Vitamin A and C. Spinach is a natural nutritious powerhouse and helps in strengthening bones thereby preventing various bone relates disorders.

Best part about spinach is that you can eat in both raw and processed form. However it looses some of the vital nutrients during cooking.

5. Green Cabbage

Studies show green cabbage is a muscle builder, blood cleansener and eye strengthener. It contains phytonutrients which works to protect body from free radicals and helps preventing cell membranes.

Also, juice of raw cabbage is proven to heal stomach ulcers. Green cabbage is a best deal when comes to increasing body strength as its heavy on advantages and less on pocket.

6. Watercress

Watercress is mother nature’s perfect multi vitamin vegetable, body cleansing detoxicant and tastes yummy. Probably among the oldest known leafy vegetables, watercress contains iron, Vitamin A, Vitamin C, Vitamin B, magnesium, & calcium in balanced quantities.

Thus watercress is one of the most recommended vegetables to strengthen bones. Watercress also increases immunity because of its multi-vitamins capabilities.

7. Lettuce

Another study at University of Exeter showed vegetable rich in nitrate helps in enhancing one’s stamina and build immune system. Lettuce, which is commonly used in daily salad, is enriched with same advantages less known to people.

Adding to the above results, Barts, the London School of Medicine & Dentistry and the Peninsula Medical School stated that lettuce also helps in lowering blood pressure and is useful not only for athletes but all genres. Diets rich of vegetables with high nitrate content, like Lettuce, could help people suffering from high blood pressure and are potentially helpful if one would aim to increase stamina.

8. Pumpkin

If you always thought pumpkin is best utilized in Halloween, then you must know it is one of the best vegetables to increase your stamina.

Available almost throughout the year in majority of countries, it is also a natural depression cure. Not only pumpkin but its seeds, also called “pepitas”, are loaded with minerals. They seem to have an anti-inflammatory effect, and may even help protect against prostate cancer and osteoporosis.

9. Eggplant

Eggplant is probably one of the unique vegetables containing an important antioxidant ingredient phytonutrients, besides minerals, vitamins and proteins.

Phytonutrients have certain phenolic compounds, such as chlorogenic acid, and flavonoids, like nasunin. Intake of eggplants help maintain a balance in salt intake; thus maintaining a nice level of hydration which is very important while doing the athletic workout building stamina.

10. Asparagus

Stamina is built if your entire body is fit. Eating asparagus can help you get rid of warts. If you switch to low-glycemic foods like asparagus, the energy release is gradual and long lasting which is ideal for sport. Since you do not tax your pancreas, you feel better and your stamina and performance improves.

Asparagus also helps prevent the formation of cancerous tumors since it has anti-cancer agents.

Eating a well balanced diet and taking proper sleep are natural ways for boosting energy. Following is a list of stamina increasing, healthy and nutritious vegetables whose regular intake yield long term benefits for athletes, aspiring sportsperson, and people of all genre alike.

10 Foods that Fight Fatigue – (Chia Seeds)

10. Chia Seeds

These little dudes earned their reputation for being a “running food” when the book Born to Runrevealed that Aztecs and Mayans used chia seeds to improve performance and endurance. While the jury is still out on whether these seeds live up to the folklore (though one study found that they were as effective as Gatorade for fueling before a race), they have all the trappings of a fatigue-fighting food, say Lakatos and Shames. Protein and 5 g of fiber per tablespoon keep blood sugar stable, and a hearty helping of omega-3 fatty acids fight inflammation to keep muscles feeling fresh. Plus, they set you up with magnesium, potassium, and iron, as well as the antioxidant quercetin. Quercetin has been shown to aid athletic performance and recovery—in fact, it’s even used in some popular sports drinks.

10 Foods That Fight Fatigue – (Black, Green, or Oolong Tea)

9. Black, Green, or Oolong Tea

Unlike a cup of Joe, tea contains the amino acid theanine, which may improve attention and alertness, say Lakatos and Shames. And you’ll still get a little boost from caffeine (about 35 to 50mg per cup compared to the 100 to 140mg in a cup of coffee). Just make sure you don’t drink it too close to bedtime, caution Lakatos and Shames: “You don’t want the caffeine to affect your sleep—if you can’t get a good night’s rest your energy level will be low.”

10 Foods That Fight Fatigue – (Sweet Potatoes)

7. Sweet Potatoes

In addition to dishing out energy-stabilizing high-fiber carbs, sweet potatoes have a quarter of a day’s worth of potassium. Potassium helps keep electrolytes balanced—which allows us to stay maximally hydrated. Another benefit: Potassium helps relax the body and lower blood pressure, so it lessens stress in the body that can create fatigue, say Lakatos and Shames.

10 Foods that Fight Fatigue – (Crimini Mushrooms)

6. Crimini Mushrooms

These ‘shrooms are a great source of the B vitamins riboflavin, pantothenic acid, and niacin, and are a good source of thiamin, vitamin B6, and a good source of folate, say Lakatos and Shames. “B Vitamins are essential for energy production. Riboflavin does several things to help our bodies produce energy. First, it’s important in aerobic energy production, while it also protects the cell’s energy production house, mitochondria, from damage,” they say. To boot, pantothenic acid fights fatigue during times of stress by supporting the adrenal glands, and niacin helps convert food into usable energy.