healthy living

by Emily Bibb

This Summer, make swimsuit season even hotter with the addition of spice. It's true; spices curb your appetite, leading to a hotter you — no pun intended. According to Kate Geagan, MS, RD, author of Go Green, Get Lean, herbs and spices can play tricks on your sweet tooth. Adding a spicy combo to your meals expands your palette without extra calories. It may also decrease the amount of salt, fat, and sugar you use, keeping you satisfied without sacrificing flavor.

Take red chili peppers for example, research has found that sprinkling them on meals curbs your appetite because capsaicin — the heat factor — not only reduces hunger, it increases energy levels too. Try adding a spice rub to your meal's protein or a dash of cinnamon in your next cup of coffee. Because cravings are so overrated . . .

by Lizzie Fuhr

Even if you're not a dessert junkie, you might be shocked at some of the everyday foods that pile on the sugar. According to the American Heart Association, most women should be consuming no more than 100 calories from added sugars per day, or about 24 grams (six teaspoons of sugar). Added sugars come from sugars or syrups and are cooked into foods or sprinkled on at the table. While you should be concerned about all the sugar you're eating, generally speaking, naturally occurring sugars are less detrimental to your health — especially when they come in the form of a piece of fruit. The following list offers a mix of the two, but learning about all high-sugar foods will help you make smarter decisions in the future.

Spaghetti sauce: One cup of jarred marinara sauce from the store contains 14.5 grams of sugar, much of it from added sugar. Instead of buying the store-bought stuff, up the nutritional value and lower the sugar content naturally with this light and tasty raw tomato basil sauce, perfect for a refreshing Spring supper.

Juice: Robert Lustig, a pediatrician at UCSF Benioff Children's Hospital has said "juice is just like soda . . . there is no difference." It's not surprising that fruit juice is filled with sugar, but even a glass of V8 vegetable juice has eight grams of sugar per serving, and some store-bought green juices contain a large amount of apple juice. Grab your blender or juicer and go for a leafy green smoothie instead of a sugar-laden beverage. There's no need to drink all your sugar and calories for the day in one sitting.

Bread: Bread may seem like a strange place to find sugar, but two slices of whole wheat bread have four grams of sugar. Opt for stuffing all your sandwich fillings into a large whole wheat pita that only has 0.5 grams of sugar.

Keep reading for two more surprising foods loaded with sugar.

by Leta Shy

If your diet is lacking in enough nutrients, adding a smoothie to your diet can help immensely. Toss any of these six ingredients into your next smoothie along with your favorite fruits to get their nutritious benefits without sacrificing taste.

1. Broccoli: The fiber-rich vegetable helps keep you full without changing the taste of even your favorite smoothie combinations. You can use raw broccoli or steam it quickly first for a smoother consistency. This 330-calorie peanut butter, broccoli, and strawberry smoothie will keep you full throughout the morning.
2. Chia seeds: If you're looking to start the day right, add a tablespoon of chia seeds into every smoothie. The high-fiber seeds are also a great source of anti-inflammatory omega-3s, so you'll feel full and ready to take on your morning. This berry chia seed smoothie recipe masks the taste and texture of chia seeds if you're not a fan.
3. Green tea: Want a little energy boost in your smoothie? Add strong, cold green tea to any smoothie instead of water for a subtle caffeinated pick-me-up. We like the refreshing taste of this green tea, cinnamon, and honey smoothie.

Keep reading for more nutrient-rich smoothie ingredients.