healthy eating tips

When she's not setting records, celebrated long-distance runner Deena Kastor can be found in her kitchen. Deena, an avid lover of food and wine, has learned over the years that the success of her runs is often determined by the food she's been eating. "Don't think of food as calories, but energy. Think about how you want to fuel yourself and the kind of energy you need to make it happen," Deena told us at a recent cooking demo hosted by Asics.

For Deena, that means combining nutritious ingredients in every meal. Healthy fats, lean proteins, and organic produce are what you'll mostly find on Deena's plate — and the fresher, the better. "The more quality ingredients you add, the less junk you eat," she said. Sounds easy enough, but Deena understands that healthy eating doesn't come easy for everyone. Her advice? Make it look good.

Surround yourself with beautiful food, and it becomes hard to resist the temptation of eating healthfully. For Deena, that means displaying pretty bowls of organic nuts throughout her house; she also keeps glass jars on her countertops filled with quinoa, whole grains, and seeds. And taking it a step further, she creates produce arrangements out of the fruits and vegetables she has on hand; it's not at all unusual to find a tall vase in the Kastor home filled with dino kale. Head to the grocery store and heed Deena's advice: "When you start out with good ingredients, you will have energy for the day. Cut your produce, make beautiful arrangements with food, use glass containers — just make it pretty."

If you're trying to lose weight, don't let your midday meal sabotage your best intentions. Guilty of any of these mistakes? It may be time for a lunch makeover.

1. You eat out all the time: Sure, you can find healthy options at many places, even fast food restaurants, but if you're trying to take control of what's in your food, bringing lunch you've made yourself is the healthiest option. Save time and make a few extra servings of dinner; these healthy recipes make great lunch leftovers!
2. You always wash it down with juice or soda: There's nothing wrong with an occasional treat, but if your lunch seems incomplete without popping a can of soda to accompany it, you could be adding thousands of unwanted calories to your diet in a month. Diet soda can also lead to an expanded waistline, so wean yourself off juice and soda and opt for water or tea instead.
3. You don't think about nutrition: It can be easy to opt for what's fastest or cheapest when you're ordering lunch, but that midday meal should help you hit your nutritional requirements in order to keep you energized throughout the day, especially if you've got a workout on your calendar. Instead of eating yet another greasy, carby lunch, think about your recommended daily intake of important vitamins and minerals; this RDI chart will help you make healthier choices at any meal.
4. You don't eat enough: You may think that choosing a 90-calorie soup over a fast-food stop is the healthiest choice, but you've also got to make sure your meal keeps you full throughout the afternoon in order to dissuade those afternoon junk food munchies. Choose healthy lunch options that have good amounts of protein and fiber to help keep you full; if you find yourself heading to the vending machine for an afternoon snack, get in the habit of keeping healthy snacks like fruit or any of these healthy store-bought snacks at your desk when cravings strike.
5. You eat mindlessly: Let's face it, we can't always step away from our desks to enjoy lunch, but wolfing down your lunch in front of your computer can make you feel hungry soon after. Help your brain register that you're full by eating slowly and if possible take at least 15 minutes away from your desk to eat.

Gently pull off the lid of a yogurt and add a topping, and you've got yourself an easy healthy breakfast. The protein in yogurt helps sustain energy throughout the morning, but if you're not careful that good-for-you bowl can turn out to be bad for your waistline. Here are some ways to save calories on this popular breakfast.

• Be a plain Jane: Flavored yogurts seem healthy since they're made with real fruit, but many also contain added sugar. Choosing plain yogurt will save you 30 calories (and at least 10 grams of sugar). It might take a little time to get used to the tangy flavor, but soon enough flavored yogurts will seem too sweet. Another tip: Greek yogurt won't necessarily save you calories, but it does offer more protein, which can help ward off mindless snacking later.
• Skip the sweeteners: Although natural, maple syrup and honey add about 65 calories per tablespoon.
• Go fresh: Always choose fresh fruit instead of dried varieties. One cup of fresh blueberries is 84 calories and 3.6 grams of fiber, while a quarter-cup of raisins is 123 calories and just 1.5 grams of fiber.
• Go nuts: Nuts increase the fiber and protein, but choose wisely. Raw cashews and pistachios have slightly fewer calories and fat than almonds, walnuts, or peanuts.
• Cereal swap: Granola and yogurt go together like PB&J, but if you read the label of your favorite bag you'll see a small serving is high in both calories and fat, and doesn't offer a ton of fiber. Instead of topping your yogurt with those sweetened oats, opt for one of these high-fiber cereals.
• Measure: Buying yogurt in large tubs will save you money, but if you just eyeball a six-ounce serving, chances are you'll end up with more. Grab the measuring cups to help you spoon out appropriate serving sizes of yogurt, and all your add-ons including fresh fruit, nuts, and cereal. Use a smaller bowl instead of a larger one to prevent you from adding a little extra to fill the space.

Once you start snacking, it's hard not to stop — you can't just eat one! Not a good thing if you're trying to lose or maintain your weight since mindless munching can add up to hundreds of extra calories a week. Here are some ways to break bad snacking habits.

• Measure and be done: Eating directly out of the package almost always means eating your way to an empty bag. Read the label to find out what a serving size is, measure it out, close up the package, and take your snack elsewhere to eat.
• Steer clear of the M&M's bowl: If your co-workers keep candy on their desks and you can't help but grab a handful every time you stop by, opt for IM or email when you need to talk.
• Keep food out of sight: Just seeing food can be a temptation, so be sure to keep snacks and baked goods off your desk and kitchen counters (unless it's fruit of course!).
• Grab that bottle: Thirst is often confused for hunger; taking sips of water when you feel a snacking urge coming on can help, and the water will also fill your belly.
• Freshen your breath: Minty breath might make you think twice about reaching for a snack. Brush your teeth or chew minty gum after meals to prevent eating more when you're not even hungry.
• Don't eat just because someone else is: You head over to a friend's house and she is noshing on a bowl of popcorn. Before grabbing a handful think to yourself, "Am I actually hungry?" If the answer is no, ask for a glass of water to sip on instead.

Keep reading for more ways to prevent mindless snacking.

Sometimes, those fries are calling your name and you can't say no — but the bloated feeling you get from the sodium overload isn't fun. If you feel like you've overdone it this weekend, get rid of the bloat with these tips that flush out salt from your body.

1. Drink up: The best way to debloat is to flush out excess salt by refilling that water bottle all day. Add extra help — and taste — by throwing a few fresh ingredients into your water to help get rid of those toxins. Detoxifying additions to water like ginger or lemon slices are delicious and effective at helping you feel your best.
2. Eat these foods: Look for foods rich in potassium, since this electrolyte will help your kidneys flush out excess salt. When in doubt, think fresh fruit and veggies, since many have high levels of potassium. Bananas, strawberries, leafy greens, melons, citrus fruits — all of these are great sources of potassium. Don't see anything you like? Here are more foods that are high in potassium; make sure you eat some of these to help get rid of that bloat fast.
3. Stay on the move: Even if you don't feel like sweating out that excess salt, making sure you aren't being sedentary will help move things along and make you feel lighter on your feet. Keep your energy up and that excess salt moving out by taking frequent breaks from your couch or desk for a walk or stretch.

When your hour-long runs are part of your routine, it's important to fuel your body in order to kick some butt during your workout. While exercising on an empty stomach is a big mistake, fueling up the wrong way before a run can cause stomach cramps, dizziness, and headaches. Check out the chart below to learn some good choices for noshing before you head out.

Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.

You've conquered another week filled with healthy diet choices and workouts, and now you're ready for your well-deserved weekend. While resting and relaxing should be part of any weekend, make sure you don't undo the previous five days' goodness with a whirlwind of high-calorie choices. Here's an idea of just how much an indulgent three days can cost you.

Friday: Happy Hour
To unwind after work, you decide to get together with friends for a glass of merlot (119 calories). An hour later, hunger sets in, so you order a side of french fries (281 calories in 10 fries) and mozzarella sticks (330 calories in three pieces). Your weekend has just begun, and you've already indulged in 730 calories before dinnertime.

Solution: Letting loose can mean the calories add up fast, so go to happy hour with an idea of how you want to save calories. Opt for low-calorie spirits and high-protein, nonfried snack options to unwind and curb hunger without racking up the calories. Find out more tips on saving calories during happy hour here.

Saturday: Girls' Night
A night on the town can turn into thousands of unwanted calories. Starting with a slice of buttered bread from the bread basket (136 calories), moving to your
main meal — which studies have shown average at 1,128 calories — and ending with a night of two or three vodka tonics (175 calories each) means that by the time you kick off your heels, you've consumed almost a day's worth of calories (1,789) in a few hours.

Solution: Have a healthy snack like a piece of fruit or a yogurt when you're getting ready to help curb hunger and ensure you won't devour the bread basket, and then look for healthy options (read: grilled, broiled, or steamed) for your entrée. Keep serious count of how much you've been drinking at dinner — enjoying wine with your meal is great, but it can be easy to forget about all those calories when you move from the restaurant to the bar. Stick with water, or savor one glass throughout your meal. Read more tips on saving calories when dining at a restaurant here.

Sunday: Brunch
There's nothing like enjoying a sunny day with a group of friends over brunch, but that midday meal can cost you. Craving french toast? That'll be 498 calories. Sipping on two cups of coffee with cream and sugar over your meal? Another 154 calories. Add a Bloody Mary, and you've added another 125 calories. Total for your relaxing Sunday meal? 777 calories.

Solution: If you're not ready to sit down to that many calories in one meal, then make a few healthy swaps — like opting for berry pancakes with Greek yogurt and skipping the sugar and cream (or at least one) in your coffee — to make your brunch a little bit healthier. Every little bit helps; find more of our smart brunch swaps here!

An occasional restaurant indulgence is necessary for continued and sustainable weight-loss success. But when you're on a weekend trip or you've booked multiple dinners with friends on back-to-back nights, sticking to a healthy game plan can be a struggle. The good news is some of your best defense comes from just minutes of research. With so many menus available online today, there's no reason not to check out options ahead of time on your computer or phone.

Sure, you love the thrill of reading a menu for the first time once you're seated, but Chef Cheryl Forberg, RD and nutritionist to the contestants of The Biggest Loser, insists that there are already enough temptations out there you have no control over. When you make a reservation with friends, it should be a healthy, informed restaurant choice that doesn't leave you stressed. You should "be confident that there are healthy choices available" ready to serve your healthy needs, Cheryl explains.

Keep reading for what to do once you're at the restaurant.