With the feasting season quickly approaching, we are here to remind you that your diet is not doomed! The autumnal season is loaded with detox powerhouses; these pieces of produce will naturally help you get back on track. Nutrient-rich foods like ginger, kale, and beets not only have flat-tummy powers, but they also taste good. Eat these good-for-you salads, soups, and quick post-workout smoothies to move past those sugar lapses. Learn about our eight favorite Fall detox foods to help you get cooking!
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Snacking not only wards off hanger (hungry anger), it can fill the holes in your daily nutrition and weight-loss goals too. But since healthy snacking is all about the right choices, let the 10 commandments of snacking be your guide. From choosing a right pre-workout bite to using snacks to satisfy cravings, these rules are here to help (not doom) your diet!
1. Thou Shalt Measure It Out
Once you choose a snack, measure out the appropriate serving, leave the kitchen, and sit down to enjoy it. Avoid eating straight from the box of cereal or while standing at the kitchen counter, because you're more likely to keep going back for more (and more!).
2. Thou Shalt Fill in the Gaps
Use snacks to fill in the holes in your diet. If you didn't get your greens in at lunch, munch on a few veggies in the afternoon. This will ensure you have a well-balanced diet — not to mention fruits and veggies are lower in calories and higher in nutritional value than a handful of candy.
3. Thou Shalt Acknowledge Cravings
Can't stop daydreaming about chocolate? Don't try to suppress it. Instead, see if you can come up with a diet-friendly alternative that'll satisfy the craving so you don't over indulge later on. Try these healthy chocolate snacks that won't undo your diet.
4. Thou Shalt Keep It Under 200 Calories
It's important to keep snacks between 150 and 200 calories, especially if you're trying to lose weight. Although this sounds small, there are plenty of options under 150 calories that are satisfying and filling.
5. Thou Shalt Consider the Workout
The right snack is key to a good workout and recovery. Pre-workout snacks should offer a combo of protein and carbs, and you should nosh on your snack about 30 minutes before setting out to exercise. For a good recovery, also choose post-workout snacks that are a combo of protein and carbs to build and repair muscle and quickly recoup lost energy.
6. Thou Shalt Pair With Water
Fill a reusable water bottle or a glass with nature's beverage, and sip a few ounces after each bite of snack. The water will help you feel full and satisfied without adding any calories.
7. Thou Shalt Savor It
Since snacks are small, make your snack last at least 15 minutes and really savor each bite. Slowing down when eating will help you feel satiated by the time you finish, which will prevent you from wanting to reach for more. Don't forget to apply the same rule for meals too!
8. Thou Shalt Make It a Triple Threat
Don't just reach for a handful of crackers. For a satisfying snack, the right combination of proteins, carbs, and fats will keep you feeling full and allow your blood sugar levels to stabilize so you don't crash and burn. Stick to a combination of fruits, veggies, and bread with nuts, yogurt, or cheese.
9. Thou Shalt Pack It
When you're on the go, you're likely to snatch up whichever snack is most convenient (cough cough, chips!). Rather than settling for unhealthy picks, make sure that you always have a healthy choice on hand. Keep protein-packed energy bars or a small bag of nuts in your purse so that you're never forced to go with an unhealthy on-the-go option.
10. Thou Shalt Make It a Do For Weight Loss
Although you're consuming calories, snacking can actually help you lose weight. It satiates your hunger, making you less likely to reach for high-calorie treats when you're beyond starving or to eat more at dinner than you normally would.
Some nights, heading to the gym is a no-brainer, but other days, it takes a little more commitment. If you've found yourself bailing from the gym lately, you'll be able to relate to (at least) one of these GIFs.
I work out all the time. I deserve a break!
The weather is so gnarly.
I've got to run those errands.
I can't deal with seeing her.
I ate so healthy all day.
Maybe I'll do a workout DVD once I'm home! Maybe . . .
I need a glass of wine.
What if that guy is finally at happy hour . . . ?
Everyone told me I looked so fit today! Who needs the gym?
All my "good" workout clothes are dirty.
I haven't seen my boyfriend, girlfriend, puppy (insert your "person" here) all day.
Today was so stressful. I just need some "me" time.
Basically, I have big plans at home.
In all honesty, we're heading into the most stressful time of the year . . . the holidays! While stress is unavoidable and completely normal, there are a few ways — 24, to be exact — that will help you remain calm, cool, and collected. Whether you choose to sweat it out or take 10 minutes for a good laugh, these stress busters are here to help. Now breathe.
- Inhale, exhale, and repeat: This will immediately slow things down and help you regroup.
- Make a list: Just jotting everything down will help you get organized and see things differently. As a list, your stresses may not look so bad after all!
- Step outside: Head outside for some fresh air — it will energize you.
- Turn off your phone: If emails and texts are the source of stress, turn off your phone (especially before bed).
- Do Downward Dog: A beginner-friendly, relaxing yoga sequence will relax muscles, release tension, and help get your head in a happier place. Just 20 minutes is all you need to revitalize your body through yoga.
- Jump on YouTube: Go online to watch a few funny (cat) videos. Laughter instantly reduces stress hormones.
- Reward yourself: If you've been working hard, treat yourself to a manicure, facial, or your favorite meal. You deserve it.
- Turn up the tunes: Research has shown that lying down and listening to music is as effective as massage.
- Take a nap: Sleep it off. A power nap will help you rest up and reset for the remainder of the day.
- Hit the gym: There's nothing a sweat session can't solve. If you're feeling anxious, raising your heart rate and taking time to zone out with exercise will relieve the stress, anxiety, and tension holding you back.
- Vent (to an extent): Call a friend who will simply listen. Talking it out with someone you trust may lead to a solution — or at the very least calm you down.
- Sip up: Sipping a cup of black tea is known to have a positive effect on stress hormone levels in the body, ultimately reducing blood of the stress hormone cortisol.
- Give yourself a mini massage: Acupressure is a great way to relieve stress. Try relaxing by adding pressure to the little mound of flesh where your thumb meets your palm (also known as the union valley). Hold for 30 seconds.
- Say thank you: Returning your focus back to what you are thankful for rather than your stresses will calm you down almost immediately.
- Reach for a (healthy) snack: Although a handful of M&M's tastes amazing, foods rich in vitamin C have been proven to help reduce both the physical and mental symptoms of stress.
- Stretch it out: Ever notice how everything seems tight when you're stressed? A few of your favorite stretches should have everything opening up in no time!
- Laugh: Laugh it out by looking at a few old photos or watching home videos. Smiles guaranteed.
- Organize: Take a few minutes to organize something manageable, like your desk. Once you see everything back in place, it will feel like a fresh start.
- Smile: Fake it till you make it with a smile. Studies show that smiling reduces stress almost instantly.
- Puppy love: Petting a dog or cat will instantly calm your nerves and lower your blood pressure.
- Practice perfect posture: Bad posture can lead to muscle tension, pain, and increased stress. Stand or sit up straight to feel taller and breathe better.
- Study up: No joke — reading these 15 facts will make you feel instantly happier.
- Take a coffee break: Stepping away for a coffee or tea fix will help you feel refreshed and more awake (of course!).
- Just pause: This may be the hardest "buster" to try, yet it is the most important. Whatever you do, don't lash out. Anger leads to regret and added stress.
Lighten up your standard mashed potato side with this Paleo-friendly twist on tradition: creamy mashed cauliflower. Since the cauliflower has a much quicker cook time than potatoes, this whole recipe comes together in 20 minutes! This decadent-tasting dish has that texture you're craving, reminiscent of the classic, while the baked-potato toppings like scallions and diced bacon make the dish even more delicious.
This high-fiber, low-carb side dish serves a home on your table, so keep reading for the quick Thanksgiving recipe.
If you've ever tried changing your eating habits to lose weight, you'll know that sitting down for a meal isn't as simple as it seems. Besides what's on your plate (and even the plate itself), how frequently you eat is often up for hot debate.
Maybe your mom swears by three square meals a day, while your trainer says to stick with five or six evenly spaced meal times a day. Or your semi-fasting best friend just fuels up in the morning and snacks at night, while your neighbor had success dropping pounds without paying attention to the frequency of her prandial habits. Where are you on the spectrum? How many meals do you eat a day (snacks included)? Let us know in the comments if following a meal schedule helped you lose weight, and share your healthy strategies with us.
If a night of restful, quality sleep is ever elusive, your daily habits are in need of a revamp. Read on for 25 tips and tricks to get you on your way to a better night's sleep.
If stuffing is your Thanksgiving obsession, here's a healthier recipe that's jam-packed with fiberlicious tender pears and chewy wild rice.
It's vegan and made with whole grain bread instead of the usual white or sourdough, and naturally sweetened with dried cranberries and freshly-pressed apple cider — the smells from your kitchen are sure to send your family into an autumnal overload.
Aside from the usual T-Day meal, this would also make a delicious main dish when topped with roasted butternut squash or chicken. Or pack it for lunch with a crisp side salad — it stores well and tastes even better the next day.
Keep reading for this 178-calorie stuffing recipe.