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19 “Healthy” Foods You Should Reconsider & Why

We’re all guilty of picking up a dangerfood every once in a while. They seem innocent enough on the outside, masquerading behind their whole wheat-touting labels or a crunchy bed of lettuce. But a closer look at the nutrition label reveals some dirty little secrets— shrouds of sugar, calorie-packed dressing, and more.

1. Trail Mix

Yes, it’s packed with protein and omega-3s, and makes for a portable, satisfying snack. But what lurks behind these nutty, prepackaged snacks are loads of excess sugar, oils, and preservatives. Even though the nuts in trail mix are filled with heart-healthy fats, that also means they’re high in calories. Add on the extra-salty varieties and sugar-packed dried fruits (another dangerfood!), and there’s a bit of a dilemma. Avoid prepackaged mixes with lots of fruit and opt for homemade batches with unsalted nuts and all-natural fruits.

2. Hummus

This one’s another calorie trap, with each container packing up to 700 calories! While this garbanzo bean-based dip does offer a good dose of protein, heart-healthy fats, and fiber, working it into a healthy diet is all about portion control. Stick to one serving (2 tablespoons) to keep the calorie count under 80 calories. Also, stick to lower-calorie and carb dippers like fresh or lightly steamed veggies like carrots, celery, snap peas, or broccoli instead of pita chips or pretzels.

3. Granola

Yes, this crunchy, nutty breakfast treat may look like a healthy way to start the day. Unfortunately, commercial varieties roasted with sweeteners and dried fruit may be higher in sugar and calories than their fiber-filled oats are worth. When strolling down the granola aisle, avoid any varieties with sugary ingredients— fructose, corn syrup, cornstarch, chocolate— high on the nutrition label, and beware of terms like “glazed” or “frosted.”

4. Sushi

It’s a healthier dinner than fried chicken, we’ll give you that. But despite the fresh veggies and omega-3-filled fish, sushi can be a silent killer when it comes to calorie counts, often packed with too much rice (sometimes a full cup per roll!), fried fillings, and heavy sauces. Instead, opt for sashimi (slices of fish without the rice), or a brown rice roll with only fresh fish (hold the sauce). Another word to the wise: Stay away from special Americanized rolls (like the popular Philadelphia roll) that are often filled with extra calories from cream cheese or (yes) even bacon.

5. Frozen Yogurt

It might be a healthier alternative to ice cream, but frozen yogurt doesn’t always make it all the way to the healthy side of the healthy-food battle. While brands with live, active yogurt cultures (a.k.a.probiotics) may offer some health benefits, they’re also often packed with sugar and preservatives.

6. Dried Fruit

While dried fruit does have some redeeming qualities, varieties with added chemicals and sugar make it easy to question these healthy claims. To pick a healthier version, look for “no sugar added” or brands that use alternative sweeteners like all-natural fruit juice. Also beware of serving sizes: Dried fruit is considered an energy dense food— high in calories, and relatively low in nutritional value.

7. Bagels

Once upon a time, bagels weighed in at just 3 ounces apiece. Today, they often clock in at twicethat. And while they do offer a small dose of iron, fiber, and protein, at up to 360 calories a pop, they can pack as much as 100 more calories and twice the carbs of the average frosted doughnut— that’s about 70 grams of carbohydrates in one 4 ½ inch bagel, or almost half of theUSDA’s daily recommended intake.

8. Diet Soda

Diet drinks may sound healthier, but some studies suggest drinking diet soda might actually be linked to greater weight gain than its sugary cousins! Another study found people who drink more than one diet soda per day have experienced a greater increase in waist size over almost ten years than those who avoid the bubblies completely. One of the biggest factors to blamed? Aspartame, acalorie-free sweetener used in many diet sodas.

9. Potatoes

Sure, they’re filling and inexpensive. But potatoes’ high glycemic load (or how they affect blood sugar) could send them to the nutritional dark side when eaten in excess. And aside from this natural downside, potato preparation often makes them even more dangerous, from French fried orbaked and loaded to mashed and gravy-ed, which can each hold as many as 500 calories per serving (and that’s without the main dish!).

10. Peanut Butter

Just one two-tablespoon serving of this favorite nutty spread packs around 190 calories. By themselves, peanuts are pretty innocent. Once they’re processed and turned into butter? Then we’re entering dangerous territory. The nuts are roasted, shelled, and ground, at which point they’re typically mixed with other ingredients like salt, hydrogenated vegetable oil, dextrose, corn syrup, and honey. These added ingredients help to extend shelf life and make life a little sweeter, but they can also mean the addition of trans fats— even if the label says “zero trans fat“— which can raise “bad” (LDL) cholesterol.

11. Granola Bars

Although convenient, these oat, grain, and nut-packed bars are not always as healthy as they may seem. Popular brands like Quaker Oats and Nature Valley can contain as many as 25 ingredients,12 grams of sugar, and sugar-filled ingredients like chocolate and peanut butter. In fact, these bars can actually be almost as bad as eating a real candy bar in terms of sugar and calories! Plus, many brands contain high fructose corn syrup (linked to weight gain and insulin resistance); hydrogenated oils (which can raise cholesterol levels); and monosodium glutamate or MSG (linked to obesity and type 2 diabetes).

12. Caesar Salad

Just because it’s on a bed of lettuce doesn’t mean it’s healthy. Caesar salad may seem like a healthy menu option, but its calories-laden dressing, blanket of cheese, and refined grains make it a not-so-smart choice. In moderation, they’re all fine. But take a closer look, and we have a different story. The classic Caesar dressing is made from egg yolks, which are high in calories and cholesterol, and may also carry Salmonella. Parmesan cheese may be a good source of calcium and protein in moderation, but when it’s piled sky high, those benefits are outweighed. And the croutons? Just added carbs and calories.

13. Energy Drinks

Sometimes, we’ll do anything for a little energy boost. But are canned energy drinks really worth it? Packed with calories and sugar (sometimes as much as six Krispy Kreme Doughnuts!), the answer is most likely not really. And many also contain unhealthy doses of caffeine, which could lead to anxiety, insomnia, irregular heartbeat, and increased blood pressure. And while single serving 8-ounce cans typically keep caffeine at a reasonable level, the super-sized drinks and concentrated energy “shots” can contain over 200 mg. Throw in unverified supplements (like taurine and ginkgo biloba) and the popular trend of combining them with alcohol (like, say, Red Bull and vodka) makes them even more questionable and possibly dangerous.

14. Green Bean Casserole

Family holidays might not be complete without this dish on the dinner table, but sometimes, it might be smart to make some changes. With a base of condensed cream of mushroom soup, many recipes are automatically overloaded with sodium (up to 1,000mg!), which has been linked to high blood pressure when consumed in excess. And the fried onions? The “fried” part should be a dead giveaway.

15. Yogurt

Ok, ok, so yogurt is mostly healthy. Got a hankering for some low fat plain Greek yogurt with fresh berries and a drizzle of honey? Go for it! It’s when we head toward the coffee-flavored yogurt with chocolate cookie crumbs for breakfast that the trouble starts. Flavors with lots of added sugar (basically any flavored concoction) can rack up the calorie and carb count far beyond that of naturalyogurt. If ingredients like corn syrup, dextrose, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, maltose, or any other “syrup” or “sugar” appear on the label, it’s probably best to stay away.

16. Canned Produce

Let’s say it together, folks: Fresh is always better! Often saturated with excess sodium or sugar,canned produce is rarely a smarter choice. And the potential harm of BPA found in canned foods? Just another downside.

17. Fruit Juice

Just because it came from fruit doesn’t mean it has the same benefits. One cup— take apple, for example— can pack more than 100 calories. But some nutritionists believe the real problem starts when people think about juice (or any liquid) as calorie-free— which is clearly not true. But our biggest problem with juice is all about the sugar. Yeah, fruit naturally has a good deal of it, but squeezing it (literally) into juice form just makes that sugar even easier to choke down. Plus, juicing even removes the super-healthy fiber that real fruit provides. Goodbye, redeeming qualities!

18. Veggie Burgers

When not so keen on meat (or just looking for a break), veggie burgers might be a good alternative. But the excess sodium, processed ingredients, and even the possibility of toxins (!) easily push veggie burgers into the danger zone. Patties made out of straight veggies might be okay, but those based on processed soy (which some studies suggest lacks the benefits of natural soy) aren’t as smart of a choice. And with the sodium levels in some brands (over 400 mg per patty!), they may even be a gateway to serious health issues like high blood pressure and kidney disease.

19. Breakfast Cereal

Say it with me, people: Excess sugar is bad! Sensing a theme, here? In addition to having no nutritional benefits of its own, added sugar can increase the risk of tooth decay, weight gain, and heart disease[15]. Plus, sticking to one serving is nearly impossible. (One serving of Frosted Mini Wheats, for example, contains only five pieces for 175 calories!) Opt for a whole grain, fiber-filled, low-sugar variety, though, and the benefits may start to outweigh the downsides.

ULTIMATE GUIDE TO EATING PALEO!!!

52 Healthy Meals in 12 Minutes or Less (Dinner)

Dinner:

37. Springtime Stir-Fry
Combine 5 asparagus spears (quartered lengthwise), ½ cup snow peas, ½ cup broccoli florets, and ¼ cup fava beans (shelled) in a pan coated with cooking spray, and heat over medium-high heat. Cook for 4 minutes. Instead of using pre-made sauce, heat 2 tbsp. canola oilwith ½ tsp. grated ginger and 1 scallion (chopped), and toss with cooking veggies. Cook for an additional 3 minutes or until veggies are softened but still crisp inside. Optional: Serve with rice (likeUncle Ben’s Ready Rice, which cooks in approximately 90 seconds).

38. Kale and Cauliflower Pasta
Bring a small pot of water (with a lid on it) to a boil (about 4 to 5 minutes). Add 1 serving angel hair pasta (a small handful) and ¾ cup cauliflower florets. After 3 minutes, fish out the cauliflower and add to a trying pan over medium-high heat with ½ tbsp. olive oil, ½ shallot (chopped), 1 clove garlic (minced), and a handful of kale (stems removed and roughly torn). Cover and cook 4 minutes. Add cooked pasta, 1 tbsp. grated Parmesan, and ¼ cup reserved cooking water and toss to combine.

39. Honey Soy Salmon
Preheat the broiler and combine ½ tbsp. honey with ½ tsp. soy sauce. Season 1 5-oz. salmon filet with salt and pepper and broil for five minutes. Drizzle with honey-soy sauce and broil an additional 2-5 minutes. Serve with microwaveable rice.

40. Superfood Shrimp Scampi Pasta
Prepare 1 serving angel hair pasta according to package instructions, about 10 minutes (including the time it takes to boil the water). Heat ½ tbsp. olive oil in a frying pan and cook ½ lb. peeled and de-veined shrimp seasoned with a pinch of salt for 3 to 5 minutes over medium-high heat. Remove shrimp and add 1 tbsp. olives (chopped), 1 tbsp. parsley (chopped), and 1 clove garlic (minced). Cook 1 minute and add 1 cup fresh baby spinach, ½ cup halved cherry tomatoes, ¼ cup chicken broth, and 1/8 cup white wine. Cover and cook 3 minutes. Stir in shrimp and serve with pasta.

41. From-Scratch Fish Sticks
Preheat oven to 425 degrees. Slice 1 6-oz. cod filet into 6 strips. Season with 1/2 tsp. balsamic vinegar, 1/8 tsp. salt, and 1/8 tsp. paprika. Bread each by dipping into 1 egg (scrambled) and then ½ cup seasoned whole-wheat breadcrumbs. Place on a foil-lined baking sheet, spritz fish strips with cooking spray, and bake for 8 to 10 minutes, or until opaque throughout. Serve with a green salad (2 handfuls of spinach or mixed greens with a spritz of oil and vinegar) for a healthy dose of veggies!

42. Asparagus and Orzo Pasta
Preheat the broiler and bring a small pot of water (with a lid) to a boil (about 5 minutes). Add ¼ lb. asparagus (cut into 3-inch pieces) and ½ cup orzo to the pot. After 3 minutes, remove only the asparagus and continue cooking orzo according to package instructions (usually about 6 minutes). While orzo cooks, season 5 oz. salmon filet with salt and pepper and broil for 5 minutes, or until opaque throughout. Meanwhile, whisk together ½ oz. crumbled feta, ¼ tbsp. chopped dill, ½ tbsp. lemon juice, ½ tsp. olive oil, and pepper to taste. Flake the fish and toss together all ingredients.

43. Spicy Veggies
In a large skillet, combine ¼ can drained and rinsed black beans, ¼ can drained diced tomatoes, ½ zucchini (diced), and ¼ cup okra (diced). Cook 5 to 10 minutes, or until cooked through, and stir in hot sauce of choice and salt to taste.

44. Veggie Fried Rice
Prep 1 serving of instant rice (about ¾ cup) according to package instructions, approximately 90 seconds. Sauté cooked rice with ¼ zucchini (diced), ¼ cup cherry tomatoes (halved), and ¼ can drained and rinsed black beans. Add 1/8 cup vegetable broth and cook 5 to 7 minutes. Push the veggies and rice to outer edges of pan and scramble 1 egg in the center of the pan until cooked, about 3 minutes. Serve the fried rice topped with egg and ½ tbsp. shredded cheddar cheese.

45. Creamy Avocado Pasta
Cook 1 serving angel hair pasta according to package instructions, about 12 minutes (including boiling time!). Meanwhile, combine the juice from ½ a lemon, 1 garlic clove, 1 tbsp. olive oil, ½ of an avocado and 1/8 cup basil in a food processor and puree. Toss together pasta and sauce and season with salt to taste.

46. Tuna Pasta Salad
Cook 1 serving corkscrew pasta according to package instructions, about 12 minutes. In a bowl, combine ½ tbsp. balsamic vinegar, ½ tbsp. olive oil, and 1/8 tsp. celery salt. Stir in ½ can flaked white tuna, 1 chopped scallion, and ¼ cup halved grape tomatoes. Drain the pasta, rinse with cold water, and toss with the tuna mixture.

47. Couscous with Chicken Sausage Ragu
Cook 1 serving couscous according to microwave instructions, about 7 to 10 minutes. While couscous is cooking, heat ½ tbsp. olive oil over medium-high heat. Slice open 1 uncooked chicken sausage to remove the casing, and add meat to the pan. Add ¼ cup onion (chopped)and sauté, crumbling the meat with a wooden spoon. When the meat is no longer pink (about 4 to 5 minutes), add 1 cup canned crushed tomatoes, 1 garlic clove (minced), 1/8 cup basil leaves (chopped), and salt and pepper to taste. Cook about 2 minutes to warm through and toss with couscous.

48. Portobello Burgers
Preheat a grill or grill pan. Whisk together 1 clove garlic (minced), ½ tbsp. balsamic vinegar, 1 tbsp. olive oil, and ½ tsp. fresh basil (finely chopped). Drizzle half the sauce over 1 Portobello mushroom cap. Grill the mushroom for 3 to 4 minutes per side, covered. Meanwhile, combine the remaining sauce with ½ tbsp. light mayo and spread on 1 whole-wheat bun (lightly toasted).Place the mushroom cap, 1 tomato slice, and 1 lettuce leaf on the bun.

49. Tropical Scallops
Prepare 1 serving instant brown rice according to package instructions, approximately 90 seconds. Stir together ½ cup mango (chopped), ½ small cucumber (peeled and cut into bite-sized pieces), ¼ tbsp. grated ginger, 1 tsp. lime juice, ½ tbsp. olive oil, and 1 tbsp. cilantro (chopped). Meanwhile, heat 1/2 tbsp. olive oil in a pan over medium-high heat. Season ½ lb. sea scallops with salt and pepper, and sear for 2 minutes per side or until lightly browned and cooked through. Serve scallops with rice and mango salsa.

50. Spicy Shrimp Stir-Fry
Heat 1 tbsp. canola oil in a pan over medium-high heat. Add 1/8 tsp. crushed red pepper and ¼ onion (sliced) and cook for 4 minutes. Add ½ a red bell pepper (sliced), ½ cup zucchini and squash (thinly sliced), and ¼ cup corn kernels and cook for 5 minutes. Add ¼ lb. shelled and de-veined shrimp and cook an additional 3 minutes, or until shrimp are pink in color and opaque.

51. Turkey Frittata
Preheat the oven to 425 degrees. In a small ovenproof pan, heat ½ tbsp. olive oil over high heat. Add ¼ lb. ground turkey, ½ tsp. curry powder, and 1/8 cup grated onion and cook until the turkey is no longer pink, about 3 to 4 minutes. Meanwhile, beat together 2 eggs, 1/8 cup milk, and a pinch of salt and pepper. Add the egg mixture to the pan, lower the heat to medium-high, and cook 2 minutes or until eggs begin to set. Transfer to the oven and cook until the eggs set, about 5 minutes.

52. Southern Breakfast (for Dinner)
Recreate this southern favorite in half the time. Combine ½ tbsp. lemon juice, a dash of Tobasco sauce, and ¼ lb. peeled and deveined shrimp. Heat ½ tbsp. olive oil in a pan over medium heat and add 1/8 cup chopped onion, 1 tbsp. green bell pepper (diced), and 1 clove garlic (minced). Cook 5 minutes and then add shrimp mixture, 1 scallion (chopped), and 1/8 cup low-sodium chicken broth and cook an additional 3 to 5 minutes. Meanwhile, prepare ½ cup quick-cooking grits according to package instructions and stir in 1 tsp. butter and a pinch of salt (less than 5 minutes in the microwave). Serve with shrimp.

52 Healthy Meals in 12 Minutes or Less (Lunch)

Lunch:

20. Green Tortilla Pizza
Preheat the broiler. Spread 2 tbsp. pesto (homemade or store bought) on 1 whole-grain 8-inch tortilla. Sprinkle with 2 tbsp. chopped broccoli florets, a large handful of spinach, 4 sliced baby bella mushrooms, 2 tbsp. chopped onions, and 2 tbsp. part-skim mozzarella. Broil until cheese is lightly browned, about 4 minutes.

21. Taco Salad
For the dressing, combine 2 tbsp. salsa, 1 tbsp. low-fat Greek yogurt, 1 tsp. olive oil, and 1 tsp. chili powder. Serve dressing over a salad with: 2 cups baby spinach, ½ thinly sliced celery stalk, 1 chopped scallion, 1 tbsp. chopped black olives, 2 tbsp. corn, and ¼ cup drained and rinsed black beans. Optional: Add ½ lightly toasted tortilla cut into strips to each salad.

22. Mediterranean Pita
Split open a whole-wheat pita and spread one side with 2 tbsp. hummus. Add 1 large roasted red pepper (sliced), 1 tbsp. crumbled feta, 1 tbsp. black olives, 5 slices cucumber, and asmall handful of mixed greens.

23. Niçoise Sandwich
In a bowl, combine 1 6-oz. can tuna, ½ cup halved cherry tomatoes, ¼ cup pitted black olives (chopped), and 1 tbsp. olive oil. Split open ¼ whole-wheat baguette (about 4 inches in length) and fill with the tuna mixture and a handful of baby spinach leaves.

24. Roast Beef Roll
Spread 1 oz. light cream cheese and ½ tbsp. horseradish on 1 whole-wheat wrap. Layer on 2 oz. roast beef, 1 oz. sliced cheddar, and a handful of romaine lettuce. Roll up and enjoy.

25. Open-Faced White Bean Sandwich
Mash ¼ can rinsed and drained white beans with 1 tsp. olive oil and a pinch of salt and pepper. Toast 1 slice of whole-grain bread and spread with the bean mixture. Top with 1 slice red onion, 5 cucumber slices, and ¼ avocado (sliced).

26. Lighter Chef’s Salad
Tear ¼ head of romaine lettuce into bite-sized pieces. Top the lettuce with ½ tomato (sliced), ½ avocado (cut into bite-sized pieces), 2 slices deli turkey, ¼ sliced red onion, 1/8 cup shaved Parmesan, 1 tbsp. olive oil, 1 tsp. balsamic vinegar, and salt and pepper to taste.

27. Grilled Cheddar n’ Apple
Between 2 slices of whole-grain bread, layer 1 to 2 slices sharp cheddar cheese (from the deli section) and ½ green apple (thinly sliced). Spread one slice of the bread with 1 tsp. deli mustard. Grill in a nonstick pan for 2 to 3 minutes on each side or cook in a panini press until cheese is melted.

28. Hawaiian Wrap
Combine ¼ cup nonfat Greek yogurt, 1 tbsp. white wine vinegar, and ½ tsp. caraway seeds in a small bowl. Toss together ¼ cup pineapple (diced), ½ carrot (shredded), 2 slices of deli ham (chopped), and ¼ head Napa cabbage (thinly sliced). Dress vegetables with the yogurt mixture and roll up in a whole-wheat wrap.

29. Souper Spicy Soup
In a medium saucepan, combine ¾ cup vegetable broth, a pinch of crushed red pepper flakes, and ½ tbsp. olive oil. When it reaches a boil, stir in 1/8 cup uncooked couscous, ¼ cup broccoli, and ¼ cup cauliflower (both chopped into small florets). Cook until tender. Optional: Serve topped with 1 oil-packed sun-dried tomato (chopped) and 1 scallion (thinly sliced).

30. Quinoa Salad
Microwave ½ cup quinoa (rinsed) and 1 cup water for 5 minutes at full power. Reduce to 70 percent power and microwave another 5 minutes. Fluff and stir in: 1 tbsp. chopped walnuts, ¼ cup rinsed and drained chick peas, 1 tbsp. chopped parsley, 1 tbsp. olive oil, 1 tsp. lemon juice, and salt and pepper to taste. Optional: Add ½ can tuna for a meatier meal.

31. Loaded Sweet Potato
Prick 1 sweet potato with a fork 4 to 5 times. Microwave on a paper towel on a microwave-safe plate for 4 to 5 minutes. Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt, 1 tsp. honey, 2 tbsp. drained and rinsed black beans, and a pinch of paprika.

32. Black Bean Wrap
On 1 8-inch whole-wheat tortilla, mash ¼ cup drained and rinsed black beans with a fork. Sprinkle with a pinch of cumin, a pinch of paprika, and 1 tbsp. cheddar cheese. Roll up and microwave for 30 seconds. Serve with 2 tbsp. salsa.

33. Low-Carb Roll-Up
On a plate, layer 1 slice low-sodium deli turkey and 1 slice provolone cheese. Spread the cheese with 1 tsp. pesto (homemade or store bought!) and top with 2 slices avocado. Roll up the turkey and repeat 2 more times.

34. Fancy Fig Sandwich
Mix together 2 slices goat cheese, ½ tsp. honey and a pinch lemon zest. Spread the mixture between 2 slices whole-grain bread. Add 2 tsp. fig preserves and 1 tsp. thinly sliced basil. Grill the sandwich in a pan for 2 to 3 minutes per side or prepare in a panini press until warmed through.

35. Mango Quesadillas
Spread 1 8-inch, whole-wheat tortilla with 1/8 cup mango chutney. Add 2 slices deli ham, 1/8 cup crumbled queso fresco or feta cheese, and 1 tbsp. scallion (chopped). Fold in half and grill 2 to 3 minutes on each side. Cut into quarters and serve.

36. Curried Chicken Salad
Combine 2 tbsp. nonfat plain Greek yogurt and ¼ tbsp. curry powder. Add ½ cup roasted chicken (diced), 1/8 cup red onion (diced), ¼ cup grapes (halved), and 1 tbsp. cilantro (chopped). Serve atop a large handful mixed greens.

52 Healthy Meals in 12 Minutes or Less (Breakfast)

Being hungry sucks (it’s a scientific fact). So why spend hours cooking a gourmet feast when a nutritious and delicious meal could be only 12 minutes away? Skip the grumbling tummy and cranky guests and serve up any one of these 52 satisfying meals.

Breakfast:

1. PB & H Waffle
Toast 1 whole-grain waffle and smear with 1 tbsp. natural peanut butter. Drizzle with 1 tsp. honey and sprinkle with 1 tsp. sesame seeds.

2. Cold Pizza
Nope, not the takeout kind! Toast 1 slice whole-grain bread and top with 2 tbsp. ricotta, 1 large basil leaf, 2 tomato slices, a drizzle of olive oil, and salt and pepper.

3. Eggs in a Muffin
Heat a pan with a spritz of cooking spray over medium heat. Season 1 egg with salt and pepper, scramble, and cook to desired consistency (no more than five minutes). Top egg with 1 slice cheddar cheese and allow cheese to melt. Pile egg and cheese on 1 toasted whole-wheat English muffin and add 1 slice cooked Canadian bacon. (Use half the muffin and eat it open-faced to save a few calories!)

4. Canadian Waffles
Toast 1 whole-wheat waffle and top with 1 slice cooked Canadian bacon, 1 over-easy egg(prepared with cooking spray), and a 1 to 2 tsp. drizzle of maple syrup.

5. Cereal A-Go-Go
Swap out the milk in a bowl of cereal for 1 cup plain low-fat yogurt flavored with 1/8 tsp. lemon zest and 1 tsp. honey. Add ½ cup bran flakes and some extra flavor with ¼ cup fresh berries or1 tbsp. sliced almonds.

6. Breakfast Taco
In a pan spritzed with cooking spray over medium-high heat, scramble 3 egg whites, a small handful of spinach leaves, and 1 tbsp. drained and rinsed black beans. Season with salt and pepper. Wrap mixture in an 8-inch whole-wheat tortilla and top with 1 tbsp. salsa.

7. Chocolate-Banana Shake
Blend together 1 packet chocolate breakfast powder (like Carnation Breakfast Essentials), 1 cup milk of choice, and ½ frozen banana. Optional: Add a scoop of protein powder for improved muscle recovery.

8. Oatmeal in an Instant
Skip pre-made packets in favor of this homemade version. Combine ½ cup rolled oats, 1 cup milk or water, and a pinch of salt, and microwave for 3 minutes. Stir in toppings of choice, like 1 tsp. maple syrup, 2 tbsp. sliced almonds, or ¼ cup dried fruit.

9. Broiled Grapefruit
Preheat broiler and halve 1 chilled grapefruit. Sprinkle each half with ½ tsp. sugar and ¼ tsp. cinnamon. Broil both halves on a baking sheet for 3-5 minutes. Serve with 1 slice of whole-wheat toast spread with 1 tbsp. nut butter for a complete breakfast.

10. Mini Wrap
Top an 8-inch whole-wheat tortilla with 2 slices Canadian bacon, ½ sliced apple, and 2 to 3 slices cheddar cheese. Roll up and microwave for 45 seconds to 1 minute, or until cheese is melted.

11. Vegan Breakfast Scramble
In a frying pan over medium-high heat combine ½ cup tofu (crumbled), a handful of spinach, ¼ cup chopped red peppers, 1/8 cup chopped onion, 1/8 cup chopped vegetarian bacon, and a few dashes of paprika. Sauté until veggies are cooked and tofu is heated through. Season withsalt and pepper to taste.

12. Nutty ‘Nana
Toast 1 slice whole-grain bread and top with 1 tbsp. crunchy almond butter and ½ a sliced banana.

13. Berry Yogurty Smoothie
Blend together ½ cup frozen strawberries, ½ cup frozen blueberries, 1 cup plain low-fat yogurt, 2 tsp. honey, and ¼ cup milk of choice.

14. Sweet n’ Savory Breakfast Pizza
Preheat the broiler (or toaster oven). Microwave 2 slices turkey bacon for 30-60 seconds (or until crisp) and crumble once cooked. Spread 1 tbsp. low-fat ricotta on 1 whole-wheat tortilla. Top with ¼ cup sliced strawberries and/or blueberries and the bacon. Broil 5 minutes or until fruit softens and begins to caramelize.

15. Sun-Dried Tomato Omelet
Coat a pan with cooking spray and place over medium-high heat. Pour in 3 egg whites mixed with 1 tsp. water and salt and pepper (to taste). When eggs begin to set, top half with 2 tbsp. goat cheese, ½ cup fresh spinach, and 2 tbsp. chopped sun-dried tomatoes. Fold in half and cook 2 more minutes, or until egg whites are set, veggies are warmed through, and cheese is melted.

16. Frog in a Hole
Heat a pan over medium-high heat. Spread 1 slice of whole-grain bread with 1 tsp. butter. Use a cookie or biscuit-cutter to cut a hole in the center of the bread. Place the bread— buttered-side down— in the pan and crack 1 egg into the hole. Cook until egg sets, about 2 to 4 minutes. (Flip half way through for a more well done egg.)

17. Fruit Parfait
Layer together: 1 cup plain low-fat yogurt sweetened with 1 tsp. honey, ½ cup granola, and ½ cup frozen blueberries and strawberries.

18. Breakfast Quickie Cookie
In a microwave-safe bowl, combine ½ cup oats, ¼ cup liquid egg whites, 1 ½ tbsp. brown sugar, 1 ½ tbsp. all-purpose flour, ½ tsp. vanilla extract, ½ tsp. baking powder, 2 tbsp. raisins, and cinnamon to taste. Flatten half the mixture into the bottom of the bowl and microwave for 45 seconds. Pop cookie out of the  bowl and repeat with second half of mixture.

19. Pumpkin Muesli
Combine ¼ cup quick-cooking oats and ¼ cup pumpkin puree in a microwave-safe bowl. Cover with plastic wrap and nuke for 20 seconds. Let sit for 10 minutes. Meanwhile, combine ½ cup plain nonfat yogurt, 2 tbsp. honey, 1 tsp. lemon zest, and 2 tbsp. sliced almonds in a separate bowl. Stir yogurt  mixture into the oat mixture and enjoy. Extra points for adding fresh fruit, too!

13 Health Stats Every 20-Something Should Know

News flash: The number of Twitter followers or Facebook friends are not the most important numbers foranyone to keep track of. But leading a long, healthy life means taking care of certain numbers today —like how many hours of sleep we get each night, and how much sugar we should limit ourselves to each day. So it’s time to start number crunching! Here are 13 health stats every 20-something (or reallyanyone) should know!

1. Keep blood pressure below 120/80. This may make your blood boil: Nearly one in five young adults (ages 24-32) suffer from high blood pressure[1]. Healthy blood pressure should be below 120/80; the top number measures the pressure in the arteries when the heart beats (systolic), and the bottom number measures that pressure between the beats (diastolic). Any higher than that, and we’re at higher risk for heart attack and stroke, and heart, kidney, and vascular diseases. Staying active and eating right are surefire ways to keep it low. And that squeezing cuff around the arm that measures blood pressure? It’s called a sphygmomanometer (say what?!) and can easily give your numbers at a quick doctors visit.
2. Keep alcohol consumption moderate — one drink per day for women, two for men. (Or at least try.) Alcohol can have some health benefits — but only when enjoyed in moderation! But beerpong must be popular, since a recent study found that one in six adults binge drink up to four times a month[2]. To lower risks for high blood pressure, liver damage, and the worst hangover known to humankind, take a chill pill at the bar. (Just kidding — don’t take any pills at a bar!)
3. Keep salt intake to less than one teaspoon per day. We know the stadium-style soft pretzels are irresistible, but try to refrain. The recommended daily intake for sodium is 2,300 mg (about one teaspoon), but most Americans well surpass that, averaging about 3,400 mg per day! Too much sodium can contribute to high blood pressure, so eat fresh foods and pay close attention to nutrition labels to keep sodium consumption under control.
4. Complete 150 minutes of aerobic exercise every week. Move like Mick Jagger and remember to fit in aerobic exercise throughout the week — the benefits are endless, from keeping the heart healthy to improving memory[3]. From half-marathon training to lower-impact workouts, 150 minutes per week of any recommended aerobic exercise will never get old.
5. Strength train twice per week. We only need to count to two for this one. Strength training twice a week is what’s suggested to start reaping countless health benefits, from boosted metabolism to getting better in bed[4][5]. So grab some weights and get started on a strength-training plan today.
6. Consume no more than five teaspoons of added sugar per day for women, or nine teaspoons per day for men. Honey, this ain’t so sweet: The average American consumes 22 teaspoons of sugar per day. That’s 350 calories! Too many sweet treats may contribute to obesityand lead to cardiovascular problems, so stick to what’s recommended[6][7][8]. Swap the artificial stuff (hello, Sour Patch Kids) for natural sources like fresh fruit, or opt for flavored seltzer (or plain old water) instead of juice and soda.
7. Your resting heart rate should fall below 100 beats per minute. The number of times the heart beats in one minute while at rest (savasana, anyone?) is our resting heart rate, and is a good measure of overall health and fitness. And this number should not be on the rise. High heart rates can lead to high blood pressure and other cardiovascular problems[9]. So make sure it doesn’t surpass 100 beats per minute — active people can healthfully have a heart rate as low as 40! A simple way to measure is by finding your pulse and counting the number of beats for ten seconds, then multiply by six!
8. Get seven to nine hours of sleep every night. Getting enough sleep is a great way to ward off stress and depression, and will keep that appetite in check to avoid packing on the pounds. Aim for enough each night, and maybe give one of the many sleep trackers out there a try to measure how many Zzz’s you’re really clocking.
9. Cholesterol should fall at or below 200 mg/dL. Gram and Gramps aren’t the only ones who should worry about cholesterol, a waxy, fat-like substance found in the blood. A recent study found that cholesterol levels in their 20’s and 30’s  helped predict the subjects’ chances of having heart problems later in life[10]. (Better grab that bowl of Cheerios now!) Levels are measured in milligrams of total cholesterol per deciliter of blood — 200 mg/dL is considered healthy. A simple blood test can measure cholesterol, and a heart-healthy diet and plenty of exercise are great ways to naturally getlow.
10. Your waist circumference should be no more than 35 inches for ladies, and 40 inches for men. Measuring the waist isn’t only to fit into a perfect pair of jeans. High amounts of visceral fat — aka what’s under those six-pack abs and around interal organs— is linked to cardiovascular disease and diabetes. To keep that waistline in control, try interval training — it’s a great way to get rid of the flab, and is totally fun, too[11]!
11. Keep your fasting blood sugar levels between 70 and 100 mg/dL (don’t worry, we’ll explain what that means). Blood sugar is the amount of glucose in the blood — or basically the amount of sugar that’s circulating through your body. Controlling it early in life can help prevent diabetes down the road. A normal fasting rate (usually measured in the morning before eating) should be between 70 and 100 milligrams of glucose per deciliter of blood (mg/dL), and can be tested with a simple finger prick. Getting enough exercise, eating every two-to-three hours, and avoiding sugar binges are great ways to keep blood sugar in line.
12. Your BMI should fall between 18.5 and 24.9. Body mass index is measured by height and weight and can help indicate risk levels for certain health issues like heart disease and high blood pressure.Both men and women at a healthy weight should have a BMI between 18.5 and 24.9, which caneasily be calculated! Remember to keep moving and eating well to keep BMI in the healthy range.
13. Eat two to three cups of fruits and veggies every day. Going grocery shopping? Head to the produce aisle. Many teens may not be eating enough fruits and veggies, so now is as good as ever to get more green (or red!) on that plate. A diet high in superfoods like kale and cauliflower can helpdecrease the risk of many chronic diseases like cancer, and keep the scale from tipping the wrongdirection[12]. Aim for two cups of fruit and three cups of veggies a day; sneak ‘em in any meal to make reaching these numbers a breeze!

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31 HEALTHY AND PORTABLE HIGH PROTEIN SNACKS (PART 3 #20-31)

HERE IS THE 3RD AND FINAL PART!!! ENJOY!!!

21. “Get Greek” Berry Parfait: Just imagine sitting on a Greek isle with this snack in hand. Top ½ cup plain Greek yogurt with ½ cup fresh berries and 1 tablespoon sliced roasted almonds.

22. Grape-and-Cheese Sticks: Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces, equaling about 1 ounce) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy! Just 1 ounce of reduced-fat sharp cheddar offers 8 grams of protein, and the contrast with sweet grapes is super sophisticated (and delicious).

23. Almond Butter Toast Sticks: Here’s another one to fit in that travel mug or mason jar. Toast (or bake) 2 slices of whole-grain bread, and cut into ½-inch strips. Place 2 tablespoons of almond butter (or another nut butter) in the bottom of a container with a top, stick the toast sticks in vertically, and sprinkle with cinnamon. Screw on the top and head out the door!

24. A Little Lentil: We know what you’re thinking: “Lentils? As a snack?!” Yes! Don’t worry, we’re not talking about a bowl of the bland ol’ green things. Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. One cup has a whopping 22 grams of protein in just 300 calories! 

25. Perfect Little Parfait: Top ½ cup nonfat Greek yogurt with a handful of fruit (fresh or frozen) and a drizzle of honey. Add 2 tablespoons of toasted oats for a protein-packed crunch!

26. Mini Black-Bean Mash Taco: When it’s time to get spicy, try this easy snack fix. Heat ½ cup of black beans in the microwave with 1 tablespoon of salsa. Mash with a fork and fold it inside a small (4 to 6-inch) soft tortilla. Store in a small Tupperware container for easy transport.

27. Gobble, Gobble: Re-visit Thanksgiving with this festive favorite. Slice one piece of whole-grain bread in half, lengthwise, and top with 2 slices of roasted turkey, 1 slice of Swiss cheese, 1 lettuce leaf, 1 slice of tomato, 1 teaspoon of mustard, and 1 teaspoon of dried cranberries. This comforting combination packs about 14 grams of protein!

28. Protein Bar: It’s all about finding the right bar. That means one that’s not weighed down with not-so-good extras like sugar, fat, and calories (some options can even be as bad as candy bars!). Do some research to figure which type is right for you: There are high-protein andlow-carb bars; meal replacement and energy bars; or female-friendly options!

29. Overnight Choco-Oats: This is the ultimate personally pre-packaged snack. In a container with a secure lid, mix ½ cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add ½ a banana, mashed!

30. Recovery Rice Crispies: News Flash: Protein powder ain’t just for shakes! Try these super-sweet protein-packed treats — Recovery Rice Crispies 

31. Blueberry Flax Microwave Muffins: Making muffins from scratch each morning is easier than you might think. Mix ¼ cup quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a sprinkle of sugar (or other natural sweetener) in a microwave-safe Tupperware container. Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and enjoy whenever the hunger pangs hit.

31 HEALTHY AND PORTABLE HIGH PROTEIN SNACKS!! (PART 2 #11-20)

IDEAS #11-20 CONTINUED FROM PART 1!!!

11. Easy Oatmeal Raisin Cookie: Flash back to elementary school snack time with this sweet (but still healthy!) treat. In a microwave-safe bowl (or mug), mix ¼ cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, ¼ teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!

12. Tofu Sticks: This soybean-based protein bomb isn’t just for stir-fry and Asian takeout menus! When sliced into sticks and baked, firm (and smoked!) tofu can make a great snack food, especially if it’s served with a side of homemade tomato or teriyaki dipping sauce — just don’t overdo it!

13. Chunky Monkey Shake: It’s time to get funky, monkey! Blend 1 medium banana, 1 tablespoon of peanut butter, and 1 cup of low-fat chocolate milk with 1 cup of ice for a protein-packed pick-me-up.

14. Edamame Poppers: The only thing more fun than how much protein you can get from a serving of edamame is getting to eat these little beans out of their bright green pods! One cup of the pods offers about 17 grams of protein. Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.

15. Hummus Dippers: How’s this for an unconventional use of a travel coffee mug: Put 2 tablespoons of a favorite hummus in the bottom of the container. Stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix!) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.

16. Soy Milk Smoothie: Time to take a break from the moo-juice! While cow’s milk does have it’s nutritional benefits (calcium and vitamin A, to name a few), soy milk wins in a few categories (vitamin D and iron), and they’re nearly comparable in terms of protein. Try blending 1 cup of your favorite flavor of soy milk (vanilla and chocolate are Greatist favorites) with 1 cup of frozen blueberries or raspberries (for added fiber and antioxidants).

17. Portable Cheese Platter: Everyone wants to feel classy every once in a while, right? Make yourself a mini cheese plate with a reduced-fat cheese stick (or 2 slices of cheese), two whole-grain crackers, and a few roasted almonds.

18. Banana Nutter: Few pairings are more comforting than a classic peanut butter and banana combo. Top a rice cake (brown rice for extra fiber points!) with 2 tablespoons of your favorite nut butter and half a banana, sliced. Sprinkle with cinnamon for some extra healthy benefits!

19. Silver Dollar Protein Pancakes: Mix 4 egg whites, ½ cup of rolled oats, ½ cup of low-fat cottage cheese, ⅛ teaspoon of baking powder, and ½ teaspoon of pure vanilla extract. Cook on a preheated griddle (medium low heat) until mixtures bubbles, flip and cook for another 60 seconds. Top with fresh berries or sliced banana.

20. Chocolate Milk: No, we’re not going back to preschool. Low-fat chocolate milk is actually a great source of high-quality protein (especially post-workout)! Try keeping a single-serving, shelf-stable box in your gym bag (or purse) for snack attack emergencies — just try to find one that’s also low in sugar! (I’m a huge fan of Horizon Dairy’s single-serve, low-fat chocolate milk boxes.)

31 HEALTHY AND PORTABLE HIGH PROTEIN SNACKS!! (PART 1)

Whether it’s fueling up before hitting the gym or taking a mid-day snack break to avoid the 2 o’clock lull, high-protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options. Here are 31 favorite protein-packed snacks — one for every day of the month! I promise you won’t get sick of any of these choices.

1. Cottage-Style Fruit: Top ½ cup cottage cheese with ½ cup of your favorite fruit. Why not try some superfoods? Bananas, mixed berries, and melon are some favorites!

2. Beef or Turkey Jerky: Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein. And this chewy snack is super-portable and keeps fresh for months when packed properly. A one-ounce serving (the size of most single-serve packs) contains about 9 grams of protein!

3. Mixed Nuts or Trail Mix: This is a favorite in the Greatist office. Mixed nuts are an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck?Almonds and Pistachios are high up there in protein while comparably lower in saturated fat than their nutty peers.

4. Pumpkin Seeds: Those orange gourds aren’t just for Halloween. The pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted! Just ½ cup of pumpkin seeds has about 14 grams of protein — the perfect pre-workout snack!

5. Hard-Boiled Egg: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.)

6. Deli Rollup: Top 2 slices of low-sodium deli meat (turkey, chicken, or roast beef work great!) with 1 slice of lowfat cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!

7. Nut Butter Boat: Any vehicle for nut butter (almond, peanut, or cashew, perhaps?) is perfection in our book. Try loading a few celery sticks with 1 tablespoon of any nut butter topped with a few whole almonds or raisins (oh yeah, went there). If you’re not a fan of celery, try scooping out the middle of an apple and fill it with a nut buttery surprise!

8. Mini Bean-and-Cheese Quesadilla: It might take an extra minute to prep, but combining these two high-protein treats is worth it! Fold ½ cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small soft tortilla. Cook in a dry nonstick pan until cheese is melted and tortilla is lightly browned. Wrap in foil and stick in a plastic baggie for easy transport.

9. Shake It Up: The combinations are endless with protein shakes. And one scoop can go a long way! Our favorites? The “Protein Creamsicle” — 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice blended until smooth — and the “Star-buffs Shake” — 1 cup iced coffee (with ice) and 1 scoop chocolate whey protein, blended — a caffeine-filled creation 

10. KIND Bar: We’re not huge supporters of prepackaged bars, smoothies, and the like, but we make an exception for KIND bars. Their classic varieties are a great source of protein from the all-nut base (coming in at around 5 grams per bar), but for an even higher dose of the good stuff, try Kind Plus varieties with added protein. (A favorite is Peanut Butter Dark Chocolate + Protein — one bar has 7 grams!)

WHAT IS THE BIGGEST MISTAKE PEOPLE WHO ARE TRYING TO LOSE WEIGHT MAKE?

When it comes to weight loss, a common blunder is expecting too much weight loss too soon. A healthy rate of weight loss is up to 2 pounds a week. But many people aim for more than that, then feel like failures and give up when they don't reach that goal. 

Another common mistake is to expect change to come easily. Without making conscious changes to your environment as well as your behaviors, derailment is all to easy. Symptomatic mistakes can include not keeping track of what you eat, not ridding your kitchen of unhealthy foods that can tempt you, and not planning for potentially problematic occasions such as meals out, or parties.

HOW CAN I STAY FOCUSED ON MY HEALTHY NUTRITION GOALS?

Well I would break it down into 5 fundamentals in proper goal setting

1. Vision
2. Strategy
3. Belief
4. Persistence
5. Learning

Vision - Most people want to know what diet to do or how many calories to consume and although that is ok, it usually is done in the wrong order.  If you first start with a diet or calories and it does not match your vision or your vision changes then the strategy is flawed.  Spend ample time being ready and being sure what you want and get a crystal clear picture in your mind where you are going.

Strategy - Now that you know where you are going then it is much easier for you to develop the appropriate strategy to meet your goals.  It also will decrease frustration and burn-out because you are more confident in the outcome.  Think of it as GPS.  A great GPS system is a wonderful strategy but if you don't know where you are going then the best GPS system will not help you.

Belief - Very simply put you have to believe that you can accomplish your vision through your strategy.  You have to remain positive and if that is tough for you then you have to surround yourself with a good coach or positive people

Persistence - No fitness goal is ever smooth and you will hit bumps in the road.  You have to be willing to pick yourself up, forgive yourself and keep pressing forward.

Learning - You have to record everything you do, log everythign you do because you become more aware of what you are doing.  Awareness leads to wisdom and wisdom and passion is how you maintain your progress long term.  Also learning is about seeking new information so you are better informed.

Try these steps and focus on them.  Goals come down to movitation and the above system in that order helps you to stay focused and motivated.

IS DIET OR EXERCISE MORE IMPORTANT FOR WEIGHT LOSS?

The key is balance and being realistic.   Bottom line - there are 3500 calories in a pound - burn that or more and lose weight.  A key mistake people make is overestimating the amount of caloric loss that exercise causes, and underestimating the amount of calories they are eating.  Exercise, while it initially tamps down our appetite, later on, often results in increased appetite - and folks give themselves more "permission" to eat more when they exercise - often well exceeding the amount they burned.  If you were FORCED to choose one - then controlling diet/calories is more likely to get you there, but the myriad benefits of exercise including vitality, immune benefits, stress relief, and yes - calorie burning - make it an essential part of a weight loss plan.

HOW CAN I STAY MOTIVATED TO BE PHYSICALLY ACTIVE OVER TIME?

Staying motivated over long periods of time can sometimes become difficult. A good way to stay motivated is to set small goals that lead up to one single long term goal. While on your way, be sure to celebrate and reward yourself for each small goal reached, and then press forward. Once you reach your long term goal, set another long term goal – and reach it through setting smaller short term goals!

Will resistance training help me burn fat?

Yes, resistance training is very beneficial for burning fat.  Our muscle tissue is very metabolically active, meaning that it requires a lot of energy (calories) for our bodies to maintain.  Resistance training is extremely important because it forces the body to maintain its muscle tissue, which will help to maintain our metabolism, even if our calorie intake is reduced.  If we are able to maintain, or even increase, our metabolism with resistance training while taking in less calories, our body has to rely on stored body fat as fuel.  Over time, this should make you leaner and more toned.

Is strength training or cardio training more effective for weight loss?

Both are the most effective.  You can't have one without the other.  Each one of these has its own benefits.  Weight training will help increase your BMR(Basal Metoblic Rate) which in turn helps you burn more calories to lose weight.  Also cardio helps burn more calories quicker than just weight training alone and helps increase your endurance, lower blood pressure and resting heart rate.  Also you can combine the two if you are short on time for workouts.  Just remember to lose weight it is all a numbers game.  You have to burn more calories than you take in. 

HOW TO CHOOSE A PROPER FITNESS PROGRAM

When choosing a fitness program, you want to find programs that fit your goals, abilities and interest levels so that you stick with it. 

Beginning with personal and physical assessments will help identify key areas that your program will need to include and will give you a baseline on where you started so later you can reassess to see how you are progressing. 

There are many different components of a fitness program that should be included to help you reach your goals and keep you motivated. These components include; 

• proper stretching 
• strength training 
• cardio training 
• nutrition 

Also keep in mind that you want to build a strong foundation before you start adding heavy weights so you can become stronger and most importantly, avoid chances of injury. 

Whatever program you choose (whether resistance training, kettle bell training, Pilates, or training for a marathon, etc.) build your body from the inside out, beginning slowly with low to moderate intensity exercises and focus on building your muscle endurance by performing a higher number of repetitions for each exercise. This will help you increase your inner strength while working on your outer strength. 

If you are a complete beginner or feel like doing this yourself is overwhelming then working with a personal trainer is something that would help you get started in the correct direction and make sure you learn a lot along the way. Please check out my training page if you would like some help.... search for: Brock Carson Personal Training on Facebook

WHAT ARE HEALTHY SNACK OPTIONS???

Think of a healthy snack as a mini meal (one that includes protein and carbs); portions should be smaller than at breakfast, lunch, or dinner. And chances are that this mini meal is not going to be found in the vending machine.

Here are some snack tips:

1. Limit a snack to approximately 200 calories maximum.

2. Turn coffee or tea into a snack by adding a cup of low-fat milk or soymilk.

3. Do not have a carbohydrate alone (such as an apple or a serving of crackers); you will still be hungry. Instead, pair a carb with a lean protein or healthy fat. Have low-fat cheese with your apple, or some peanut butter on your whole grain crackers.

4. It’s okay to have carbs alone before bed (such as a piece of fruit) because it doesn’t need to keep you full—you’re about to go to sleep.

5. Don’t double dip. For instance, don’t do string cheese and nuts, or string cheese and yogurt. Instead, choose one high-fiber carb and one lean protein or healthy fat; otherwise your calories (and fat) can add up.

6. When you eat straight from the bag, box, or can, you’ll consume more. Preportion items like nuts in resealable snack-size bags.

7. Try to keep snacktime to three hours after you have eaten. If you eat it too close to your last meal, it won’t do its job for the next meal.

8. If buying an energy bar, read the label and look for more fiber and protein, less calories and fat.

9. Just because it’s a “100-calorie pack” doesn’t mean it is a healthy snack. Make sure it offers some fiber and protein or healthy fat—and if not, skip it.

WHY IS BREAKFAST SO IMPORTANT?

Considered by many the most important meal of the day, a balanced breakfast will help to spike one’s metabolic rate, which typically slows down during sleep hours. Depending on the quantities of calories consumed, breakfast will energize one’s mental and physical energy stores. If you are trying to lose weight, consider having a very small snack before exercising and then eating the bulk of your calories after your early morning work out. Studies show that you will lose weight somewhat faster if you deplete your glycogen stores and then break down fat, which you are more likely to do efficiently if you don’t consume breakfast before the workout.

START HERE: GETTING INTO THE BEST SHAPE OF YOUR LIFE!!!

The transformations that work happen one step at a time, not all at once. Here's your 52-point guide to the best shape of your life.

Gradually adding all of these pain-free tips to your diet habits is a doable and effective means burning fat without the crash. Bodies are like castles: Even the best ones have to be built one brick at a time.

1. Stomp out regular soda. Switch to diet instead.

2. Soak up excess grease on a pizza slice with a napkin.

3. Soak up excess hamburger fat and grease with a paper towel.

4. No more jelly donuts. Eat a slice of whole-wheat toast with jam for breakfast.

5. For salads, hold the croutons please.

6. When Sunday rolls around, boil a dozen eggs to use as quick snacks for the next week.

7. Pure "Egg"cellence: When making scrambled eggs or omelets, use only half of the yolks.

8. Eat only veggies and lean meat for one meal during the day.

9. Eat turkey bacon instead of regular bacon.

10. Plain Jane Burgers: Order simple hamburgers - no cheese, mayo, special sauce, or bacon!

11. Order grilled chicken sandwiches instead of crispy. Remember, no cheese, mayo, special sauce, or bacon.

12. Grill up extra pieces of chicken for dinner and use the leftovers to use as lunches for the next two days.

13. Drink one glass of water immediately upon rising each day.

14. Pick your dessert meal. Choose to have a dessert at lunch or dinner, not both.

15. One lunch per week, eat a grilled-chicken salad with low-calorie dressing and a glass of sugar-free iced tea.

16. Eat sundaes only on a Sunday.

17. Hold the cheese on salads.

18. Use dressings made with olive oil and vinegar instead of using ranch.

19. No French fries, no Freedom fries ... no fries!

20. Order water instead of soda at a restaurant.

21. Eliminate one fast-food meal per week.

22. Drink one less soda per day.

23. Switch from whole milk to reduced-fat milk.

24. Switch from reduced-fat milk to fat-free milk.

25. Use non-stick cooking spray instead of oil or margarine to fry foods.

26. Eat an apple with natural peanut butter instead of chips as a snack before bed.

27. Buy lean hamburger meat.

28. Wait for boneless/skinless chicken breasts to go on sale and stock your freezer.

29. Get outside the box. Purchase food that isn't sold in a can or box.

30. Only eat candy on the weekends.

31. Set your alarm clock 20 minutes early and go for a 15-minute brisk walk before doing anything else in the morning.

32. Start drinking fresh-brewed green tea.

33. Make a sandwich with only one slice of bread instead of two.

34. Pack a lunch and eat at a park instead of at a restaurant.

35. Keep it green. Eat green veggies at lunch and dinner.

36. Stop counting calories and concentrate on smaller portion sizes.

37. Eat most of your carbohydrates earlier on in the day.

38. Go for a stroll with a spouse or friend after dinner.

39. Use olive oil or macadamia nut oil to cook with.

40. Have a nice walk on Saturday or Sunday.

41. If your clothes are too tight, lose weight. Don't buy bigger clothes.

42. Don't order any appetizers.

43. Invest in a nice pair of walking (or running) shoes.

44. Tune up your workout. Listen to your favorite music during exercise.

45. Get involved in a hobby after dinner to help stave off the evening "munchies."

46. Lift weights at least twice per week.

47. Do cardio exercise for 30 minutes at least three days per week.

48. Be active with your kids . Try playing a sport with them!

49. Eat salmon once or twice per week.

50. Mow your own lawn.

51. Clean out that old garage.

52. Last but not least, the 500-mile challenge: Buy a pedometer and walk 500 miles in one year!