10 Fit Foods for Fall

Joe Wilkes

We all know the benefits of eating fruits and vegetables. They contain vitamins, minerals, fiber, and other nutrients to help keep our bodies running in peak condition. Study after study shows that people who consume the most fruits and veggies are less at risk for a host of illnesses, including heart disease and cancer. Because of this, farmers' markets have cropped up all over, and supermarkets have expanded their produce sections to accommodate increased demand. In some places, fast-food restaurants have given way to community garden plots. The garden on the White House's South Lawn has proved to be a great success in its third season.

The best fruits and vegetables to eat are ones that are in season and grown locally. Crops are more bountiful during their natural harvest times, and your pocketbook benefits from the surplus. Plus if you buy locally, you won't incur the economic cost of food being transported to your store from far-off places, and the planet won't incur the environmental cost of fossil fuels being burned to ship that food. But even if money were no object and global warming weren't an issue, the best reason to eat locally and seasonally is taste: The sooner you eat a fruit or vegetable after it's picked, the fresher it'll be, and the more pleasing it'll be to your palate.

The following 10 foods are reaching their seasonal peaks, and they're available locally in most regions of the United States.

1.Apples. An apple a day can keep the doctor away in more ways than one. Studies have shown that the nutrients found in apples can help lower cholesterol, manage diabetes, and prevent several diseases, including cancer, Alzheimer's disease, osteoporosis, and asthma. Make sure you don't peel the apple though, because the peel contains quercetin, an antioxidant shown in a Finnish study to help reduce the risk of heart disease and inhibit tumor growth. Additionally, apple skin contains insoluble fiber, and the fruit's flesh contains pectin, a soluble fiber. While apples are great on their own, they're also yummy and crunchy when added to salads, and sweet and tasty when baked in desserts.

2.Corn. Generally, our society eats way too much corn. It's in almost every food we eat, especially in its most nefarious form—high fructose corn syrup. It's easily America's number-one crop. But fall is the time when we get the harvest of the tastiest sweet corn. Besides being delicious, in its unprocessed state it's actually quite healthy. A food study at Cornell University showed that ferulic acid, an antioxidant produced when sweet corn is cooked, can also be helpful in fighting heart disease and cancer. Plus corn is a good source of vitamins B1, B5, and C; folate; and fiber. Besides eating it on the cob, try corn in salads or as a colorful, crunchy addition to salsa.

3.Cucumbers. Some people never see cucumbers until they've been pickled, sliced, and added to two all-beef patties and a sesame seed bun. However, in their fresh, unpickled state, cucumbers are very low in calories (just 4 calories per ounce), are a natural diuretic, and are thought to help in the prevention of pancreatic, liver, and kidney diseases. Cucumbers also contain potassium, which helps regulate blood pressure. Their skin contains silica, which helps strengthen the body's connective tissue. And cucumbers aren't just for eating; the juice makes a great skin lotion. Those spa ladies with cucumber slices on their eyes aren't doing it for nothing. Cucumber juice reduces swelling, and not just for under-eye bags—also for burns and skin disorders.

One tasty way to enjoy cucumbers is my Russian grandmother's simple recipe of thinly sliced cucumbers, thinly sliced onion, low-fat yogurt, and chopped dill. (She actually used sour cream, too, but we won't go there.)

4.Eggplant. Eggplant contains lots of vitamins, minerals, and fiber, and also high levels of antioxidants, including nasunin, which has been shown to help protect cells from free radical damage. Eggplant also contains terpenes, which are believed to help lower cholesterol. Eggplant is a very versatile ingredient in all kinds of cooking, including Italian, Indian, and Chinese dishes. It can be baked, stewed, or sautéed, among other cooking methods. One thing to watch out for is that the flesh of the eggplant is highly absorptive, so if you fry it in oil, it'll soak it all up. One helpful technique is to lightly salt sliced eggplant, let it sit for a half hour, and rinse the salt off before cooking it. This will cause the cell structure of the eggplant to contract, making it a little less spongy. My mom's been dealing with a bumper crop of eggplant from her backyard garden and has been putting eggplant in everything. A recent success was replacing the pasta in her favorite lasagna recipe with thinly sliced eggplant. It absorbed the tomato sauce instead of the oil and made the dish richer and creamier.

5. Grapes. There's been much written about the benefits of wine, but you don't have to get loaded to get the benefits of grapes. In their unfermented state, they're a great source of vitamins A, B6, and C; folate; potassium; calcium; magnesium; zinc; and fiber. Like apples, they contain the antioxidant quercitin. They also contain resveratrol, which has been shown to help prevent blood clots and protect arteries from free radical damage. Generally speaking, the darker the grape, the higher the antioxidant levels. Grapes are great snacks that are low in calories. They're great when added to salads, or you can freeze them for a frosty treat.

6.Okra. This may be the most intimidating ingredient on this list. Many people are put off by okra's bristly outside and somewhat slimy inside, but it has a lot of health benefits that should make you take a second look. It's full of vitamins, minerals, and fiber. And it has great gastrointestinal benefits. Its high mucilage content, which thickens stews and gumbos, also helps absorb cholesterol, toxins, and bile, and has a gentle laxative effect. Its seeds contain amino acids and protein. Plus it's believed to be good for the skin and hair. (It's been said that Cleopatra ate okra as part of her beauty regimen.) Okra is great in soups and stews, or lightly sautéed as a side dish.

7.Pears. This is my favorite fall food. The biggest, juiciest pears start showing up in farmers' markets right about now. Besides being a great source of stains on my shirts, they have high levels of vitamins C and K, copper, and fiber. They contain even more of the soluble fiber pectin than apples, which can play an important part in digestive health and in lowering cholesterol. Pears have also been shown to reduce kidney inflammation and colitis. Asian pears, which are crunchy, like apples, are also in season now and contain the health benefits of both fruits. Pears are great plain, broiled, or poached. Plus Asian pears can be shredded as a healthy addition to a slaw.

8.Peppers. Whether you like them spicy or sweet, now is prime pepper-picking time. Fiber-rich peppers have high levels of vitamins A, C, and K; red peppers have the most. Red peppers, like tomatoes, are also good sources of lycopene, which studies show may be linked to cancer prevention. Hot peppers contain capsaicin, which has been shown to help prevent ulcers and lower cholesterol. Plus hot peppers can help ramp up your metabolism. I can't think of many dishes that couldn't be improved with a little peppery zip. Soups, stir-frys, salads . . . I even had some chocolate cayenne ice cream that was pretty good.

9.Raspberries. Raspberries are some of the healthiest—but priciest—berries out there. So now, when they're in season, is the most economical time to enjoy them. Raspberries contain several flavonoids called anthocyanins, believed to have antimicrobial properties, which can help prevent fungal and yeast infections and aid with irritable bowel syndrome. A Netherlands study showed that raspberries contain 10 times as many antioxidants as tomatoes. Like apples and pears, they also contain high levels of pectin. While they're great as snacks and desserts, think about trying them in salads too.

10.Tomatoes. The big new star of the tomato nutritional profile is lycopene. This carotenoid has increasingly been shown to be a powerful antioxidant that may play a big role in preventing cancer and heart disease. They're also great sources of vitamin C. And for those of you who don't care for raw tomatoes (as George Carlin said, they look like they're in the larval stage), tomatoes lose very little of their nutritional value when cooked. So they can be enjoyed stewed, in sauce, and even as ketchup (although we recommend a ketchup free of high fructose corn syrup and low in sodium). This is a prime time to seek out tomatoes at the farmers' market. Especially exotic are the heirloom varieties that come in yellows, greens, purples, browns, and reds. They can make a beautiful multicolored and antioxidant-rich salad.

If you can't get to the farmers' market, just can't stand eating fruits and vegetables, or don't have the time to get your recommended number of servings each day, fear not. Try out Shakeology®, the shake from Beachbody® that contains more than 70 healthy ingredients. It takes the guesswork out of nutrition. It's the Healthiest Meal of the Day®.

Make Mine Melon!

By Denis Faye

There's nothing bad about melons. They're yummy, they're super good for you, and they're one of the most social foods around. No self-respecting summer picnic would be complete without a big ol' watermelon. In fact, Americans purchase 3 billion pounds of the big green yum-balls annually. Everything else on the checkered tablecloth might be a nutritional nightmare, but nestled between the ambrosia and the macaroni salad you'll always find those big slices of sweet pink vitamin C-packed goodness, secretly supplying hungry partygoers with an abundance of vitamins, minerals, and carotenoids.



In truth, I probably don't need to explain why you should be eating everyone's favorite summer fruit, 'cause you're gonna eat it either way, but we're all food nerds here, right? So let's take moment and learn a little more about melons.



Melonology 101

You can buy melons in the grocery store year-round, but they're in season in America in the summer, so save your consumption for that season, and make sure you buy local. There are a couple of reasons to do this. First, once a piece of fruit is picked, it starts to lose nutrients, so not only do melons shipped from Central America tend to be mealier in texture, they're also less nutritious. Second, imported melons are more expensive.



You can store a melon at room temperature for a few days. Refrigerating it will help the nutrients last longer, but you lose flavor, particularly with cantaloupes. Once you've cut it open, all bets are off. Seal that melon and store it in the fridge. It should last about a week.



And even though you're probably not going to eat the rind, give your melon a good washing before cutting it up, so you can avoid any dirt, residues, or pesticides (if it's not organic) that might get into the flesh when you cut it.



While the watermelon is arguably the rock star of the melon world, having recently been rated the second healthiest fruit around by the Center for Science in the Public Interest (behind guava), it's just one of dozens of melon varieties. Let's discuss a few.



Watermelon

Actually, the watermelon is the only melon that's not a member of the Cucumis genus. It's a member of the genus Citrullus—which totally matters, right? Anyway, why did the CSPI go nuts for watermelons? They're loaded with vitamins and minerals, including vitamins C, A, B6, and B1, as well as potassium and magnesium. More importantly, they're loaded with carotenoids, pigments existing in plants that give them their vibrant colors. Carotenoids also have beneficial effects on those who eat them, including protecting cell walls from free radicals, improving your immune system, and helping to maintain reproductive health.



One of the most prominent carotenoids in watermelon is the cardiovascular-system-enhancing lycopene, which is usually associated with tomatoes, even though watermelon contains a much higher concentration by volume.



Haters sometimes criticize the watermelon for its lack of fiber. While this is true, it's fairly irrelevant. This fruit is incredibly water- and nutrient-dense, meaning you get a lot of vitamins and minerals for very few calories. One cup, which works out to about a pound of fruit, is only 49 calories.



Furthermore, I defy you to show me anyone who's ever gotten fat from eating watermelon.



Picking a good watermelon is easy. As is the case with all melons, once it's been plucked from the vine, it stops ripening, so don't buy it hoping it'll improve. According to The World's Healthiest Foods by George Mateljan, there are two tricks to identifying a ripe watermelon. First, the "ground spot," where it rested in the dirt, should be yellow. If it's green or white, it's probably not ready. Seedless watermelons sometimes don't have ground spots, so this doesn't apply to them. Second, give it a thump. If it responds with a dull thud, that's good. It if sounds hollow, put it back.



On final note, if you're concerned about the genetic modification factor when it comes to seedless watermelon varieties, don't be. They're hybrids, meaning they're a cross between two types of melon. No genes are manipulated in the making of this summer treat.



Cantaloupe

My grandmother used to say, "Cantaloupe—'cause we're already married!"



Bwahahahahaha! [Wipes tear from eye.]



Okay, now that I've gotten that out of my system, let's talk about the fruit the CSPI ranked as the eighth healthiest fruit. The cantaloupe, as we know it, is actually a muskmelon. Real cantaloupes are grown in France and rarely make it to the states. Whatever you want to call them, they're packed with vitamins C, A, B3, B6, and B9, as well as potassium. Unlike watermelons, they have a little fiber, a little over 1 gram for a 56-calorie, one-cup serving.



They're also a good source of carotenoids, particularly beta-carotene, which you'll also find in carrots. Are you seeing the pattern here? Remember how I said carotenoids are pigments? Cantaloupes and carrots are both orange. Watermelons and tomatoes, with their lycopene, are both red.



Cool, huh?



Cantaloupes stop ripening when picked, but unlike watermelons, the tap test should sound hollow. They should have a subtle, fruity smell. If a cantaloupe smells too strong, it's probably overripe. Also, the side opposite the stem should be slightly soft. Other than that, there should be no bruises or odd spots.



The only real downside to cantaloupe—and it's a weird one—is that people with latex allergies sometimes react poorly to them, so look out for that. Who knew?



Honeydew

Although they're still yummy, honeydew melons fare poorly from a nutritional standpoint when compared to their pink and orange brethren. That one cup of cubes has 61 calories and 1 gram of fiber, but the vitamin C is only about half that of cantaloupe, and there are also much lower amounts of other micronutrients, although there's still a pretty good amount of potassium.



The carotenoid that gives honeydew its green hue is zeaxanthin, which promotes eye health. You'll find even more impressive amounts of zeaxanthin in almost all leafy greens.



You determine whether a honeydew's ripe the same way you find a good cantaloupe. Hollow tap, fruity smell, and no soft spots.



Casaba

Although it's less well known, I thought I'd mention the casaba, because of the special role it plays in the melon world. While nowhere near as nutritionally dense as the melons we've discussed previously, the casaba still features a nice little hit of vitamins C and B6, plus some potassium. Casabas also tend to have slightly more protein and fiber and less sugar than other melons, which gives them less of a glycemic load. In other words, they might be considered a "low-carb" fruit.



Though not as flavorful as some other melons, casabas have a long shelf life, which is convenient. The ripeness smell test doesn't really apply here, as they have no aroma, so look for color instead. The outer skin on a ripe casaba will be bright yellow.



Which melon is right for you?

The answer? Any of them. Hoewever, if after reading all this, you're stuck as to which melon to pick for your next BBQ, I have an idea: Buy one of each! Chop them up, mix them up, and you have a colorful, nutrient-rich fruit salad that'll kick that picnic into overdrive. With any luck, Cousin Millie and Grandma Bertie will finally get the message that you don't need mayo and refined sugar to make food delicious.


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Takeout Tips and Traps

By Joe Wilkes




In a perfect world, we'd all be able to spend each morning browsing the farmers' market for the ideal seasonal produce, then spend the afternoon making a nutritious meal that would bring a tear to Martha Stewart's eye with its flawless presentation. But in reality, sometimes you don't even have time to make do with what's in the fridge. You might even have to resort to what's hanging on your doorknob or stuck in your windshield wiper, the scourge of diets everywhere: the delivery menu.

Ah, the delivery menu. A full meal (or more) brought to your door in 30 minutes or less. No cooking. No cleaning. It's like going to a fine restaurant—in your underpants. A dream come true. But it can be a nightmare for your figure if you succumb to some of the common pitfalls of deliverable cuisine. Here are some things to keep in mind so you can order your dinner in without having to let your pants out.



What to watch out for

1. Good things come in small packages. Unfortunately, most delivery food comes in large packages. It's rare that you can get someone to bring you one or two slices of pizza. You usually get the whole pie. And Chinese and Thai food come in those top-heavy tapered white boxes, so while it may seem you've only eaten half a container, you've actually gone through most of it. Before you dig into your freshly arrived repast, get a plate from your kitchen. (Come on, someone else cooked the dinner, you can wash one plate!) Put a serving on your plate and put the rest in the refrigerator for another time. By removing the extra food, you'll significantly reduce the chance that you'll power-eat your way through two or three meals' worth of calories straight out of the container.

2. Don't eat the "minimum." One problem with delivery, especially for single people, is that there's usually a $10.00 or $12.00 minimum. If the entrée you order doesn't meet the minimum delivery cost, don't be lured into loading up your order with fatty appetizers or extra desserts just to ensure free delivery. Instead, order two individual-sized entrées and put one in the fridge for tomorrow's lunch or dinner. You'll save money on the delivery fee, plus that's two nights in a row you don't have to cook. You win!

3. Watch your sides. Your diet's already in trouble since you have to order a banquet's worth of food just to get the delivery guy to show up at your door. Don't get talked into the add-ons like egg rolls, breadsticks, or chicken wings. Don't let a craving, a zealous phone order-taker, or just plain habit talk you into indulging in these unnecessary extras. Your pizza's already going to run you roughly 300 calories a slice (and do you honestly expect to stop at just one?); do you really want to add 300 calories' worth of wings to that?

4. Read the fine print. The best thing about Chinese, Thai, and other ethnic menus is that since the dish is in a foreign tongue, they usually have to add a couple of sentences about what's in the item and how it's prepared. Look for words and phrases like "steamed," "boiled," "all white meat," etc. Stay away from words like "fried," "crispy," "cheese-filled," "creamy," etc. Also, some menus include heart icons next to the healthier items—keep an eye out for those!

5. Spice it up. If you can take the heat, sprinkle some hot peppers on your pizza or order your food extra spicy! While some claims that spicy food will boost your metabolism are overexaggerated, there are some other benefits to eating the hot stuff. First off, peppers and curries add a lot of flavor without adding sodium, so pick dishes that emphasize spice over salt. Secondly, if your mouth is on fire, you might be encouraged to drink more water to cool you off. In addition to its myriad other benefits, water will help keep you feeling full, which helps a lot with portion control. (Avoid drinking high-calorie sodas, beers, or Thai iced tea [200 calories a serving] to put out the fire, though.)

What to order

Most of the restaurants that deliver are local eateries, not national chains, so we can't give you specific nutritional information for all of them, but here are some tips for good things to order and bad things to avoid for three of the most popular categories of restaurant.



Chinese

•Get steamed. Order steamed rice, not fried, and go with brown rice if they have it—it has extra fiber.

•Veg out. Look for the dishes that are mostly vegetables and are steamed rather than fried. If you order dishes like beef and broccoli, ask them for extra broccoli.

•Soup it up. Egg-drop, wonton, and hot-and-sour soups are good low-cal, low-fat options (although they usually have plenty of sodium, so no extra soy sauce!). Fill up on some soup and put away half your entrée for later.

•Grease: not the word. Stay away from deep-fried dishes like egg rolls, crispy orange chicken, General Tso's chicken, sweet-and-sour pork, etc.

•Lay off the sauce. Watch out for sauces made with corn syrup or oil. Request low sauce or no sauce. An order of kung pao chicken seems healthy but it's sautéed in enough oil that it can have up to 76 grams of fat—more than an entire day's worth. If possible, ask how it's prepared.

•Pass up the salt. Ask for low-salt options. Don't use the full-sodium soy sauce packets that come with your meal. Instead, invest in your own bottle of low-sodium soy sauce. Also, make sure your restaurant is one of the many that no longer use monosodium glutamate (MSG) in their dishes.

•Switch it up. For dinner combos, see if you can substitute healthier options for the normal items. For example, at my Panda Express®, they'll give me an extra serving of steamed vegetables instead of the side of starchy chow mein or fried rice that it typically comes with.

•The future is bright, and light! A fortune cookie has only 30 calories and no fat, and potentially brings good news or a daily affirmation—treat yourself!

Pizza

•Don't pick up that phone. It's hard to find healthy pizza and it's far better to make your own. If delivery's the only option, however, read on . . .

•More veggies. Load up on veggie toppings like peppers, onions, mushrooms, tomatoes, fresh garlic, jalapeños, etc.

•Less fat and/or less cheese. Ask for low-fat cheese, or ask them to use half the cheese.

•Defeat the meat. Try to stay away from fatty meat toppings like pepperoni, meatballs, and sausage. Instead, try leaner options like Canadian bacon, chicken, or shrimp.

•Bust the crust. Not all pizzas are created equal, and neither are their crusts. Most pizza chains list nutrition info on their Web sites, so make sure you take a look before ordering to ensure the smartest choice.

Thai

•Lighten up. Many of the same tips for Chinese food apply to Thai food as well. Try to get steamed brown rice and lots of vegetables and stay away from heavy sauces and high-sodium dishes.

•Don't get saucy. Satay is a good option, but try not to use too much of the peanut dipping sauce, if any; that's where your calories will start to add up.

•Don't go (coco)nuts. Watch the coconut milk. It's delicious, but usually extremely fattening. Try to look for dishes flavored with ginger, citrus, curry, or chilies instead. Or ask if they can prepare your dish with low-fat coconut milk.

•Hold the milk. Thai restaurants offer a lot of delicious low-fat soups that you can fill up on. They also have some soups that are high in fat because of coconut milk. Try and order soups that don't include it. And as with all soups, keep an eye on the sodium.

•Green and lean. Thai cuisine includes many salads that are a meal in themselves, such as Yum Nuah (beef salad) or Pla Goong (grilled shrimp salad). Many of these have simple lime juice dressings that are low in fat. But, as with American salads, caveat emptor, and ask the restaurant what's in the dressing.

•Go fish (or tofu). Check out the fish and tofu options. Even more than their Chinese counterparts, Thai restaurants have lots of dishes that feature seafood and tofu. And if you don't care for either, the Thai spices might just help you overcome your aversion.

So while it's unlikely you'll lose much weight on a takeout diet, there are still a lot of ways you can minimize the damage. But if you're still afraid that takeout temptation will take out your resolve, try filling that "30 minutes or less" with a quick P90X® or P90X+® workout like Ab Ripper X or Abs/Core Plus while you're waiting for your food to arrive. Then you can enjoy that Szechwan chicken with a side of virtuousness.

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In Good Faith

As Program Coordinator at Grace United Methodist Church in Decatur, Illinois, Penny Butts works on finding new activities and ways to grow the church. "Fit Clubs are really big in our city," says Penny. "So the idea to combine faith and fitness just seemed natural." She adds, "God wants us to worship our bodies. After all, they are our temples."

Penny approached the Board of Directors about having faith-based workouts at church as part of a community outreach program. "Initially, they liked the idea, but had concerns about running a business out of a church," she recalls. "But they set us up as a non-profit organization and got behind it quickly."



It wasn't long before Penny's club, "Grace, Faith, & Fitness" was off and running.



The gospel truth

Participants in Penny's club work out to the inspirational Body Gospel. A typical session begins with a welcome greeting, followed by a short prayer. Then, of course, it turns from salvation to sweat. "Body Gospel is such a unique and uplifting program!" she exclaims. "Everyone is enthusiastic and really enjoys it. People are always smiling as they're working out."



Penny believes that the church environment adds to the comfort level. "People don't have to be intimidated by a gym where everyone is super-fit looking," she reveals. "They can be themselves and not have to worry about being judged."



Penny's group also does a "Biggest Loser" Challenge. "It's basically a 90-day weight loss competition to see who can lose the greatest percentage of body weight," Penny explains. "We find out everyone's weight loss goals and track their progress week by week. Any money won from the competition goes right back into the Fit Club to buy things like exercise equipment or floor mats."



Spreading the word

Penny got the word out on local bulletin boards, doing display ads at the Church, and by utilizing social media. "We're constantly adding friends to our Facebook page," she says. "It's one of the best ways for regulars, as well as prospects to stay connected to us."



Penny also contacted local Television stations and newspapers. "They love to do 'feel good' stories," she explains. "Plus, a church doing a Fit Club to gospel music is completely unique."



And Penny's Fit Club received an added boost from an unlikely source. "The Chicago Tribune found out about our club through a newspaper in Orlando," she says. "They ran a story on the club and the exposure has been awesome!"



Growing by the numbers

Grace, Faith, & Fitness has come a long way since eight people showed up to the first session. "We're averaging about 30 people now, and last night we had 44!" Penny says with enthusiasm. "We're getting repeat customers, as well as new people all the time." She continues, "The church loves it and everyone has been thanking me."



But for Penny, nothing can trump the impact that the club has had on her personally. "So many of the people who are showing up have never even exercised before," she says. "A few obese men came in and just watched for the first 2 sessions. Now they're actively participating and making progress."



Penny goes on, "I'm seeing all different types of people—from those in their late 60's, to people who are 200 pounds overweight. It's incredibly rewarding to be making a difference to so many people!"



Coach's Playbook: Starting a Body Gospel Fit Club.

Present the idea to your church as part of a community outreach program.

Conduct a Biggest Loser contest. It will help people stay accountable to their goals.

Spread the word any way you can. Contact local television and radio stations and put up signs on community bulletin boards.

Utilize social media—friend as many people as you can on Facebook.

Sign up all of your participants for the free membership on WOWY®.

For more information on Team Beachbody click on the link :  HERE

5 Tips for Getting More Whole Fruit in Your Diet

By Joe Wilkes


All right, so no processed sugar. High fructose corn syrup is definitely out of the question. And now science is finally proving that all those artificially sweetened sodas we've been quaffing so virtuously are just as bad for us as sugar is, and probably worse. What's someone with a sweet tooth to do? The answer is the fruit, the whole fruit, and nothing but the fruit. While fruit juice contains some vitamins, you're really missing out on the lion's share of nutrients if you deprive yourself of the whole fruit.

The skin of the fruit contains most of the healthy carotenoids and flavonoids that have numerous benefits—including, studies are finding, providing some protection against cancer. The pulp of the fruit also contains flavonoids and vitamins that can be lost through the juicing process. And where fruit juice really falls short is in its fiber content. An apple contains around 4 grams of fiber. A glass of apple juice contains no fiber. Fiber helps your body digest and metabolize fruit's naturally occurring sugar more slowly, which prevents your body from experiencing a "sugar spike"—the blood sugar elevation you get from drinking fruit juice. Plus we all know fiber is nature's Roto-Rooter®, scrubbing your digestive system clean.

The argument for working a few servings of whole fruit into your diet each day is a strong one. After all, that old saying "An apple a day keeps the doctor away" didn't come out of thin air. When I was younger, I had a friend whose father was a doctor and she religiously ate an apple every day, including the core. Well, I thought that was a bit much, but I bet she was super-regular! A corollary to that old saying might be "An apple a day can make you pretty sick of apples after a couple of weeks." As with incorporating most food into our diets, variety is the spice of life. Here are a few ideas for slipping more fruit into your day.


1. Cut it. A lot of times, a big bowl of fruit can be too daunting. You might not be hungry enough to eat a whole apple and you might opt for a smaller snack. Try slicing up a couple of apples and putting them in an airtight container or bag. By tossing them in lemon juice, you can prevent them from turning that unappetizing brown, at least for a day or so. Keep them in the fridge, or handy on your desk or in front of the TV, for a healthy snack. Any sort of combination of cut-up fruit is a great idea for a TV snack. Instead of absentmindedly eating a day's worth of sodium and fat from the chip bag, you might eat your "apple a day" before you know it.

2. Mix it. Tired of apples? Check out some of the more exotic fruits in your produce section or farmers' market. Have you tried kiwis, pomegranates, mangosteens, or gooseberries? Also, get to know what the seasons bring to your neck of the woods. In California, we're in the middle of Meyer lemon and blood orange season—delicious citrus varieties that aren't as available or as good at other times of the year. And by mixing up the variety of fruits you eat, you'll be getting a greater range of vitamins and antioxidants, thus maximizing your health benefits.

3. Dip it. Especially for kids, a little fun time needs to accompany mealtime. But don't fool yourself into thinking that those apple-and-caramel dipper packages are healthy snacks. I guess they're better than pure caramel, but they're still pretty much two steps back nutritionally from just eating healthy fruit. Instead, why not mix up some nonfat or low-fat plain yogurt with a little cinnamon? You'll get the health benefits of yogurt. And cinnamon has been shown to have additional health benefits, like helping stabilize blood sugar. Dunking your fruit in a little unsweetened peanut butter makes for another great taste combo—the peanut butter gives the fruit some protein, and the fruit gives the peanut butter sweetness.

4. Add it. Forget those cereals with the sugared raisins or other sweetened dried fruit. And I assure you that Cap'n Crunch® Crunch Berries® are not found anywhere in nature. There are a ton of hot and cold cereals that contain dried or artificial fruit, and while dried fruit has some nutritional value, it's nothing—in nutrition or in flavor—compared to adding some berries or cut-up fresh fruit to your bowl of bran or oatmeal.

5. Freeze it/can it. While fresh fruit is often the most flavorful and nutritious option, procuring it can often be geographically or financially prohibitive. If getting fresh fruit is a hassle, consider buying fruit frozen or canned, or freezing or canning in-season fruit yourself. As with all prepared food, check the label to make sure that fruit isn't merely a decorative addition to a can full of corn syrup. Fruit is best if packed in unsweetened natural fruit juice. (Pear juice is a common canning juice.) Bags of frozen berries are also great to have on hand to jazz up your morning smoothie or just to pop in your mouth on a hot summer day for a frosty snack. Making "grapesicles" by throwing a bag of grapes in the fridge creates a great snack for kids and adults alike. And here's another good tip: If you have some bananas that are turning brown, peel them and wrap them in foil and stick them in the freezer for later.



Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product. The testimonials featured may have used more than one Beachbody product or extended the program to achieve their results. The information on our Web sites is not intended to diagnose any medical condition or to replace the advice of a healthcare professional. If you experience any pain or difficulty with exercises or diet, stop and consult your healthcare provider.

The views and opinions of authors, trainers, experts and any other contributors expressed herein do not necessarily state or reflect the attitudes and opinions of Team Beachbody or Beachbody. These views and opinions shall not be attributed to or otherwise endorsed by Team Beachbody or Beachbody, and may not be used for advertising or product endorsement purposes without the express, written consent of Beachbody.

Cellulite: Hold the Cottage Cheese, Please

By Stephanie S. Saunders
One of the most hated words in the English language must surely be cellulite. For the 90 percent of women who are plagued by the "cottage cheese" dimples that can run across the backs of arms and the entire lower body, it can seem like the ugliest thing in the world. Sure, you can hide it beneath clothing, but once bikini season hits, it's all over. From a self-consciousness point of view, it's as if you're back in middle school. You might as well make it a trifecta of humiliation by slapping on some braces and a lime-green prom dress. While there's no way yet to completely rid your body of cellulite, there are a few ways to help improve its appearance.


The term cellulite refers to the dimpled appearance of skin that can occur at any point on the body where the skin is thinner. Under the upper layer of skin, there's a layer of connective tissue that holds fat into place. In most women (and some men), this connective tissue has gaps in it, which allow the fat to push through, creating a bumpy appearance. The difference between fat and cellulite is simply where the deposit lies in relation to these gaps in the connective tissue. That, and the fact that even with weight loss and muscle gain, so-called "normal" fat may disappear, while cellulite seems to want to continue keeping your thighs company indefinitely.

Cellulite can occur in the thinnest of women and men (sorry, guys) and doesn't seem to discriminate based on nationality, financial standing, age, or weight. There are believed to be hormonal and hereditary issues that can contribute to causing cellulite. Other causes may include poor circulation, lack of exercise, and even too-tightly fitting undergarments. But no one really knows for sure why 10 percent of the female population is gifted with not having to deal with cellulite, while the rest of us have rear ends that look like a giant golf ball.


So when faced with the appearance of orange peel on your thighs, what should you do? Well, there's good and bad news. The bad news is that there is no actual way, surgical or otherwise, to get rid of cellulite completely at present. No amount of vacuuming, injections, creams, or painful massage will eradicate it permanently. But there are many things that can potentially improve the appearance of cellulite. The following is a list of options, ranked from the least to most invasive and/or expensive.

1. Diet. There are several diets out here that claim to remove cellulite from the body. After a bit of research, you'll find that most of them are just healthy eating plans that tell you to reduce caffeine and alcohol consumption, avoid processed foods, and drink plenty of water. This, of course, doesn't really bring anything specific to the table for cellulite. It might help you lose overall body fat, which will reduce the appearance of the lumpy stuff, but no amount of pineapple consumption will completely remove it.

2. Exercise. Magazines are full of articles on exercises to ban dimpled thighs. Again, these exercises are designed to promote muscle growth and fat loss. Unfortunately, a lot of them are exercises that only target very specific areas, which will not benefit your overall fitness level and are fairly pointless, considering that you can't spot-reduce fat. Hard cardio and a toned physique will go just as far, if not farther, for reducing the appearance of cellulite. Overall, continuing with your P90X or INSANITY® workout plans will do more for you than will any number of leg lifts alone.

3. Tanning. The International Agency for Research on Cancer has again come out with studies on how horrible the effects of tanning beds and baking in the sun can be. Tanning has now been compared to cigarettes and arsenic. Which is unfortunate, because a little color on your skin can do more to mask extra bumpy tissue than just about anything else. Luckily, there are an abundance of tanning creams and spray-on tans out there that can give you a similar effect without the risk of skin cancer. Just be careful with application, and if you go the professional route, make sure the folks you choose know what they're doing. I once attended a black tie event with hands the color of a pumpkin. Not pretty.

4. Creams. There are thousands of topical treatments available that can cost anywhere from 10 dollars to several hundred. Most of them have the common "active" ingredients aminophylline, caffeine, and theophyilline. Sad to say, none of these creams can deliver the needed concentration to the necessary depth to make much of a difference in the connective tissue. They're promoted as increasing circulation, but ultimately, you're just using a very expensive moisturizer.

5. Massage. Massage is another attempt at breaking down connective tissue and increasing circulation in the area. Unfortunately, cellulite is a tougher problem than can be fixed by a single day at the spa. However, there have been studies that consistent, rather aggressive massage techniques can really assist in the cottage cheese reduction process. Before scheduling a daily visit from your massage therapist, though, try intensely rubbing the affected areas on your own with a moisturizer for a few weeks and see if there's any change in appearance. Thankfully, most cellulite appears on areas of the body you can actually reach.

6. Wraps. Wraps have been around forever and still have devoted followers all over the world. The idea of the body wrap is to dehydrate the area, removing all excess water, supposedly creating a leaner appearance. Wrestlers and ballet dancers alike are infamous for wrapping themselves in plastic and sitting in a sauna for ridiculous amounts of time to try and drop "weight." These results are temporary and will usually return to normal with any intake of water. Wraps may in fact moisturize the skin, but so will a bit of inexpensive aloe vera cream.

7. Supplements. Supplements can be extremely effective in helping you achieve fitness goals, but like all things I've mentioned thus far, no combination of herbal remedies has been proven effective in the fight against cellulite. Most contain some sort of ginkgo biloba, sweet clover, grapeseed bioflavinoids, oil of evening primrose, fish oil, and soy lecithin. All might assist your metabolism, and possibly your immunity and brain function, but none will make the dimples disappear.

8. Injections. Here's a cellulite remedy that can cause actual discomfort. Mesotherapy is a series of injections to the cellulite-affected area. Very similar to Botox® for your back end, it's highly controversial and can require up to 10 visits to see any results. The medication injected has been approved by the FDA for other cosmetic issues, but wasn't designed for use on cellulite, and is so new that all potential side effects haven't been discovered yet. Before you choose to go this route, make sure to discuss it thoroughly with your medical practitioner.

9. Suction massage. Endermology was created in France about 15 years ago for the temporary reduction of cellulite. The machine creates suction, pulling and squeezing affected areas, which eventually seems to redistribute the fat somewhat, but in truth, it doesn't change the fat's makeup. Sessions last about 45 minutes, require 10 to 12 visits, and are rather expensive. Without regular maintenance visits, the appearance of cellulite will simply return.

10. Lasers. The FDA has approved two different laser options, both used with either a suction device or massage therapy. A low-level laser is radiated on the skin as some type of massage is administered. Both TriActive and VelaSmooth® require as many sessions as Endermology, in addition to continued follow-up maintenance, and can cost thousands of dollars. The effectiveness of laser treatments on cellulite is still unclear, but for individuals with enough cash to spare, this presently seems to be one of the best possible options for cellulite reduction.

Remember, while many of these approaches can improve the appearance of cellulite, none seem to remove cellulite completely or permanently. Until a method is found that will accomplish the total eradication of cellulite, it might be better to spend less money on expensive creams and injections and more on nutritious foods and activities that support a healthy lifestyle. Not only will this help to improve your skin tone, but it'll make you feel better about your whole body, inside and out. And isn't that more important than a few extra dimples?

*Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product. The testimonials featured may have used more than one Beachbody product or extended the program to achieve their results. The information on our Web sites is not intended to diagnose any medical condition or to replace the advice of a healthcare professional. If you experience any pain or difficulty with exercises or diet, stop and consult your healthcare provider.

*The views and opinions of authors, trainers, experts and any other contributors expressed herein do not necessarily state or reflect the attitudes and opinions of Team Beachbody or Beachbody. These views and opinions shall not be attributed to or otherwise endorsed by Team Beachbody or Beachbody, and may not be used for advertising or product endorsement purposes without the express, written consent of Beachbody.

Eat More, Lose More. (Really?)

By Justine Holberg

You work out practically every day and you're feeling good because you've lost some weight. Until a week or so passes and you can't get the scale to budge. It's like an invisible wrench has been thrown into the works. Now what?

You start second-guessing everything you're doing:


Maybe I'm eating too much?

Should I work out harder?


Do I have to live on parsley and hot water?

So you restrategize. You slash calories and step up the intensity of your workouts. Unfortunately, after another week, you're still not losing. Now you want to give up altogether. But before you throw in the towel, ask yourself this:



Am I eating enough?

Contrary to popular belief, sometimes you have to eat more to lose weight. While that may sound counterintuitive, it often does the trick. Here's why:



Metabolism is the key to weight loss. If you don't eat enough, or often enough, your metabolism slows to a crawl and weight loss becomes more difficult, especially when you're exercising. That's why skipping meals isn't a good idea if the goal is to shed pounds.



Tip: Always eat breakfast to kick-start metabolism and try eating mini-meals throughout the day to keep your metabolism fired up.

To keep your metabolism up, you MUST eat. Conventional wisdom dictates that when you first start dieting, the less you eat, the better. While it's true that you often should eat less, eating too little can backfire over time. As your body composition changes, your body will think it's starving, which can make it hold on to fat. (The process actually has to do with excessive release of a hormone called cortisol, but you don't need to know the details, so we'll just call it fat.) To avoid this, most experts agree that over time, you shouldn't eat fewer than 1,200 calories per day for women, 1,500 for men. If your daily diet consists of fewer calories than that, consider eating more.



Tip: Keep a food diary to track calories.

You need more calories when you work out. If you're exercising while following a low-calorie eating plan, you'll need to take into account the calories you're burning. That's because it's now easier to enter starvation mode. Let's say you're burning 400 calories and only eating 1,200 to 1,300 calories per day. This means you're really only taking in 800 to 900 calories per day before you begin to calculate how your body composition is changing. Muscle burns more calories at rest than fat does, so as your body changes, you need to eat more to keep the weight loss coming.



Tip: Drink an after-workout recovery drink like P90X Results and Recovery Formula®. After hard workouts, its calories are utilized so quickly by your body, some people refer to them as "free calories." They really aren't, but those calories will ensure that your muscles (and metabolism) recover quickly.

And remember this:



Figuring out to what to eat, how much to eat, and when to eat isn't easy. That's why people often refer to losing weight as a journey. It takes a few different paths to get there. Sometimes you have to adjust your ratio of protein, fat, and carbs to start losing again. Or adjust your calorie level, which can include eating more to lose weight.



Tip: Use the Team Beachbody® Meal Planner. It can make figuring out your calories much, much easier. You can personalize an eating plan that takes your workouts into consideration.



Finally, if you're still on the fence about needing to eat more to lose weight: You might be thinking, "How come I know some really skinny people who barely eat?"



The answer is this: You can eventually lose weight by not eating. It's called starving. Reduce calories enough and your body will start breaking down its muscle tissue, and this will result in weight loss. However, it makes your body increase its emergency hormonal responses, which also causes your body to be stressed and hang onto fat, making it.very easy to gain the weight back again.



So I hope you take this thought away with you today: The idea is to keep your metabolism revving and running. This will help you get healthy and stay strong. Eat the right amount of food to help your body continuously burn calories, and you're more likely to shed those unwanted pounds.

10 Ways to Break Bad Health Habits

By Amy Ludwig

Choosing a healthy lifestyle is not, unfortunately, one of those "set it and forget it" decisions. Don't we all wish it were? Instead, it's a result of many smaller choices we make every day—with every meal. Every snack. And every workout.

You always start the day with the best intentions. You eat a thoughtful breakfast. You pack a sensible lunch, and even remember to bring it with you to work. But then comes mid-afternoon, a dip in energy, and lowered self-control. If you're already in that weakened state and you hear that there are cupcakes in the office for someone's birthday, well, in the words of Donnie Brasco, "Fuhgeddaboudit."

Healthy habits only become habits when you do them more than once.

Instead of setting yourself up to fail, you can set yourself up to make good choices by planning ahead. That will give you a fighting chance to succeed. So where do you begin?

Identifying your weaknesses is the first step. Figure out where you're likely to slip up, and you can take action to prevent it. Here are 10 common problems that derail many of us, and suggestions for how to fight back.

Avoid eating late at night. Your metabolism slows down when you sleep, so late-night calories are harder to burn off.
Fight back: Eat small meals or snacks every 2 to 3 hours throughout the day. Time your meals so that you stop 2 to 3 hours before you go to bed.

Don't grab fast food on impulse. You're already on your way to avoiding this one if you're eating regular small meals and snacks. You'll keep your brain fed, so it doesn't shut down.
Fight back: Pack healthy snacks and bring them with you. These can be simple—a small handful of raw almonds is a better choice than a greasy burger.

If you shouldn't eat it, don't put it in your shopping cart. Seriously. If you put it in your shopping cart, it comes home with you. And you know it's there.
Fight back: It's much harder to eat junk food in a moment of stress or weakness if it's not in your house.

If you're tempted by junk food, look in the mirror. Think it through—those calories will go somewhere. And probably somewhere you've spent hours in the gym trying to slim and shape. So a bad choice now will just mean more effort later.
Fight back: Reach for a piece of fruit instead.

Don't eat for comfort. If something gets you stressed or upset, take a breath, not a bite. Knowing that you're taking good care of yourself, even when you're down, will help you to feel better more quickly.
Fight back: Try calling a friend, taking a 10-minute walk around the block, or playing with your pet. Or working out.

Find healthy versions of your favorite guilty pleasures. Stock your kitchen with those instead.
Fight back: Craving ice cream? A creamy low-fat yogurt could hit the spot. Want the crunch of chips? Try snacking on fresh red peppers, sliced jicama, or baked kale chips (they're easy to make, and astonishingly tasty).

Pay attention to portion size. You don't need to eat heaping helpings.
Fight back: If you absolutely must have ice cream, grab a teacup instead of a bowl. You'll get the taste you crave, but in a much smaller serving.

Make exercise a priority. It's easy to let it feel optional and get lost in the shuffle.
Fight back: Plan your workout schedule for the week and stick to it. If that feels too daunting, start by committing to 1 day. Then try planning for 2 days, and build from there. When you start seeing results, you won't want to stop.

Just work out—don't ask yourself if you want to. Most people (myself included) would answer "No."
Fight back: Just commit, get in your workout clothes, and Push Play. You'll be sweating, happy, and proud of yourself before you know it.

Must have chocolate? Reach for chocolate Shakeology®. It's made with real cocoa, so it hits that chocolate nerve—as well as providing essential vitamins and minerals to nourish your body, and cleansing prebiotics to gently eliminate built-up toxins from eating processed foods.
Overall, keep your larger goal in mind: to live a healthy, fulfilling life. Let that aim inform your individual choices. They'll transform from problems into stepping stones on your path to success.

A great way to remind yourself to make good choices throughout the day is to start it off with Shakeology for breakfast. Not only is it a nutritious, healthy meal, it will help curb your cravings and increase your energy.

Have Fun in the Sun without Becoming Well Done

By Omar Shamout
While it's easy to ignore advice like that in the quote above, it's a message that actually holds quite a bit of truth. Cancer is a disease we generally do everything we can to prevent, but it's hard not to wonder exactly how much of an effect our efforts have in the face of its underlying causes. Fortunately, when it comes to skin cancer—the most common form of human cancer—the causes (particularly sun exposure) are often easier to see, and the preventive treatments (including sunscreen) are often easier to undertake. Just a few simple precautions every day can help you protect yourself from this disease and its debilitating effects. Unfortunately, the market for sun care products is cluttered and confusing, so let's look at some information that might help ensure that your aerobic adventures in the sunshine aren't hurting your skin while they're helping your heart and muscles.

Why is UV radiation so bad?
By now, virtually everyone knows about the dangers of skin cancer, but with more than 1.3 million cases reported in the United States last year alone, it seems that people just don't think they spend enough time in the sun for it to affect them. In addition to cancer, ultraviolet (UV) radiation can cause cosmetic damage, including wrinkles and age spots, and can worsen conditions like lupus. Sunglasses that block at least 99.5 percent of UVA and UVB rays are also crucial to avoid the damage the sun can cause to your eyes, which in some cases can lead to blindness. People who take certain drugs, such as antibiotics, antidepressants, diuretics, and retinoids, are at risk for being particularly sensitive to sun damage.

UVA (long-wave ultraviolet) rays make up 95 percent of the radiation that penetrates the Earth's atmosphere and are primarily responsible for the darkening of the skin commonly referred to as tanning. UVB (short-wave ultraviolet) rays are less plentiful, but damaging to our skin nonetheless. UVB rays are mostly blocked out in winter months, and on colder, more overcast days, but UVA rays are prevalent year-round. The key thing to remember is that both types of rays are dangerous, and can lead to melanoma. And summer isn't the only time of year you need to protect yourself!

What is SPF?
SPF stands for sun protection factor. Here's a quote from the Skin Cancer Foundation1 to help you understand the term and its use:

"It takes 20 minutes for your unprotected skin to start turning red. Using an SPF 15 sunscreen theoretically prevents reddening 15 times longer—about 5 hours. Another way to look at it is in terms of percentages: SPF 15 blocks approximately 93 percent of all incoming UVB rays. SPF 30 blocks 97 percent, and SPF 50 blocks 98 percent."

At least one ounce (two tablespoons) of lotion is needed to be applied to the entire body surface. Just remember—don't skimp, and frequent reapplication is crucial. Water, sweat, and friction can all cause sunscreen to wear off more quickly than the time stated on the package, so it's essential that you don't go longer than 2 hours without reapplying sunscreen to your skin. Knowing your own skin type is an important element in determining how long you should be in the sun, what type of sunscreen you should apply, and how often you should reapply it.

There are also salons with tanning beds and booths, but if you choose to go that route, know that you're being bombarded with UVA rays 12 times more powerful than those emitted by the sun. According to the Skin Cancer Foundation, tanning salon patrons are two-and-a-half times more likely to develop squamous cell carcinoma and one-and-a-half times more likely to develop basal cell carcinoma. The SCF also notes that exposure to tanning beds during one's youth increases melanoma risk by 75 percent.

Don't I need the vitamin D from sunshine?
Vitamin D is an important nutrient that helps your immune system, muscles, and bones stay healthy and strong. However, the sun is not the only source of vitamin D, and about 10 minutes in the sun at midday is enough exposure for most Caucasians to get all the vitamin D they need. (Darker-skinned people can require two to six times as much sun to get the same amount of vitamin D.) If you have questions or concerns about how much sun is good for your skin, consult your doctor or dermatologist. Calcium-rich dairy products are typically rich in vitamin D, as are oily fish like salmon, trout, and fresh tuna. Beachbody's Core Cal-Mag™ supplements are also a good way to boost your intake of vitamin D, as well as helping to build stronger bones and a stronger immune system.

What other precautions can I take?
A 2009 study by the Environmental Working Group2 concluded, "Sunscreen can only provide partial protection against harmful effects of the sun. Limiting sun exposure and wearing protective clothing are even more important when it comes to protecting against skin cancer and premature skin aging." But before you start jogging in your winter parka, keep in mind that many clothing companies have sprung up in recent years in response to increased consumer demand for UV protection. Just remember to apply sunscreen to your uncovered parts.

It's easy to overlook everyday dangers like sun exposure, but it's important to remember to use sunblock and wear protective clothing whenever you're going to be in the sun for prolonged periods. Closely monitor how much time you spend in the sun and make sure you reapply sunblock often, especially after swimming or sweating it off. Following these relatively simple precautions can go a long way toward keeping you safe from the dangers of the sun.

For more information about the data and studies mentioned above, visit:
1The Skin Cancer Foundation: http://skincancerfoundation.org
2The Environmental Working Group: http://www.ewg.org/


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8 Foods to Boost Your Metabolism

By Joe Wilkes
If you spend any time perusing the fashion mags and tabloid rags in the supermarket checkout line, you'll see a wide array of articles claiming to have discovered the latest "miracle food" that will burn off the pounds while you sit on your butt and eat. Well, sadly, the news isn't quite that good. Without regular exercise, a decent night's sleep, and a thought-out meal plan, your metabolic rate is going to be dragging. However, there are some things you can eat that will move the needle favorably into the fat-burning zone. And most of these foods are delicious and nutritious anyway, so why not? Here are eight of the best ones.

1. Fish. Most of us have read about the benefits of fish oil, which is full of heart-healthy omega-3 fatty acids. Found in many common oily fish like mackerel, trout, sardines, herring, tuna, and salmon, it can also be taken in capsules (at least 300 milligrams/day) by those who are averse to seafood. Fish consumption has been found to boost your calorie burn by as much as 400 calories a day. Fish is also full of great, low-fat, muscle-building protein (which requires your body to burn more calories to digest).

2. Dark green leafy vegetables. These include arugula, chard, chicory, collard greens, dandelion greens, kale, mustard greens, and spinach. They are full of vitamin A, vitamin C, calcium, and lots of fiber. While the vitamins are great antioxidants and very healthy for you, the fiber is where the rubber really meets the road as far as metabolism goes. Your body expends a lot more calories digesting fiber and protein than it does simply digesting carbohydrates. This is called the thermic effect—the amount of calories required to digest the food can sometimes be almost as much as the number of calories in the food itself. Dark leafies also contain many B vitamins, which are necessary to produce the enzymes for metabolism. Most other vegetables are high in fiber and low in calories and can boost your burn, but the cream of the crop, nutritionally speaking, are the dark green leafy vegetables. So listen to Popeye, and eat your spinach!

3. Tomatoes. Tomatoes have gotten a lot of good press lately, as they contain high levels of the antioxidant lycopene, which has been proven to have several anti-carcinogenic properties. And like the dark green leafy vegetables, tomatoes are also a good source of fiber. But tomatoes can also work overtime to flush fat, as they also contain citric, malic, and oxalic acids, which support your body's kidney functions, which helps your body eliminate more waste and fat from your system.

4. Blueberries and other whole fruits. Whole fruits contain lots of fiber, and many contain so much, they can be said to have "negative calories," meaning your body burns more calories digesting the food than it stores. One cup of blueberries only has about 80 calories, but 4 grams of fiber. Your body will expend much of those 80 calories digesting the 4 grams of fiber. Blueberries also contain lots of antioxidants, and are believed to lower cholesterol and regulate blood pressure. And they taste great! Try adding them to a high-fiber unsweetened cereal or oatmeal in the morning to get your metabolism up and running at the start of your day.

5. Whole grains. Well, if you've read this far, you've probably gotten that fiber is key to keeping the metabolic fires burning. Whole grains are one of the best sources of dietary fiber. This is where careful label reading comes in. Lots of items purporting to contain whole grains may only contain enough to make the claim truthful, and may in fact be full of insulin-spiking carbohydrates or sugars, which will take your metabolism in the wrong direction. Check the ingredient list of your breads and cereals carefully and make sure the preponderance of the ingredients is whole grain.

6. Chilies, curries, and other spices. Ever eaten a particularly spicy meal and felt your heart race a bit faster and your forehead start to perspire? The capsaicin found in many hot peppers and other spices can fire up your metabolism while it fires up your mouth. In fact, some studies have shown a 50 percent increase in metabolism for 3 hours after eating capsaicin. So it helps to keep a bottle of hot sauce on hand at mealtimes. You can use spices to add flavor to recipes instead of salty or fatty ingredients, which will also help kick your metabolism into a higher gear.

7. Green tea. Researchers have found that green tea consumption can increase calorie burning by up to four percent. It is believed to accomplish this by increasing metabolic rates as well as fat oxidation. Studies have also shown that green tea can reduce sugar cravings and can inhibit enzymes that slow digestion, thus raising metabolic rates. Its thermogenetic properties were convincing enough that Beachbody® includes it in its ActiVit® Metabolism Formula Multivitamins. Besides the metabolic properties, green tea is loaded with antioxidants and polyphenols, making it one of the most healthful beverage choices around.

8. Ice water. Almost every nutritionist will recommend drinking eight 8-ounce glasses of water every day, but did you know that if you drink ice water versus room-temperature water, your body will burn an extra 9 calories per glass? Drinking room-temperature water can burn about 16 calories per glass—that's 25 calories per glass for ice water. So, eight glasses of cool water a day can be responsible for burning 200 calories! Plus, water is necessary for all of your bodily processes, including the ones that control your metabolism. If you're underhydrated, your body will underperform. Water also flushes out fat deposits and toxins, which can hamper your energy.

And remember, a good night's sleep and smaller, evenly spaced meals can be your best metabolic friends. And the best thing to really get your metabolism going is exercise. You can burn almost 700 calories in one 45-minute Turbo Jam® workout alone. Also, stress has been found to produce cortisol, a metabolism-inhibiting steroid, so try and relax—have a blueberry. Or a fish!

Read more great topics:
How I Stopped Faking It
Facts on Fiber
Make Your Eyes Look Wider with Makeup
Test Your Accidental Food IQ!

Visit www.TurboNancy.com

Summer Readin', Had Me a Blast! 3 New Book Reviews

By Denis Faye

Summer is upon us. Presumably, you've got your "beachified" body all in shape, and you're ready to hit the sand, relax on your towel, and do a little summer reading. Sure, you'll be poring through the latest Janet Evanovich novel, but between potboilers, why not take the opportunity to educate yourself on nutrition a little bit? There's a huge, healthy world out there beyond Michi's Ladder. Here are three new reads that mix recipes and education to help you explore the food you eat every day.




The 10 Things You Need to Eat by Dave Lieberman and Anahad O'Connor (William Morrow, $19.99)

Spoiler alert! The ten foods are tomatoes, avocados, beets, spinach, quinoa, lentils, cabbage, "super fish," nuts, and berries.

If you're thinking I just saved you 20 bucks, you're wrong. Any dope knows those foods are good for you, but do you know why? What I like about this book is the way the authors take each food and completely explore it. You'll learn about the cultural significance of each item as well as the what, how, and why of its nutritional value. For example, we all know the value of spinach, or "the captain of leafy greens," as the Spanish call it. But did you know that a 2007 study by the National Cancer Institute on half a million people showed that spinach may prevent cancer? Or are you aware that spinach has two to three times the antioxidant value of most veggies? Take that, cauliflower!

After fully briefing you on each food, the book lists several delicious recipes interspersed with practical preparation and storage hints. And while the recipes are largely healthy, they don't skimp on taste. True, the Baked Kale and Mushroom Ragout with Parmesan Bread Crumbs includes sugar, bacon, Parmesan cheese, and a baguette among the ingredients. At first glance, that may seem a little decadent, but you're getting a whole heap o' kale for a relatively small amount of indulgence, so it's not such a bad thing.

So if you're looking for a few tasty recipes and a lot of food knowledge, this book is a great investment.





I Can't Believe It's Not Fattening! by Devin Alexander (Broadway Books, $19.99)

Less informative but equally appetizing is The Biggest Loser® chef Devin Alexander's latest book. While everything here sounds delicious, I'm not as crazy about this cookbook. It's less about being healthy and more about being quick and not fattening. But admittedly, a book like this fills an important role in many people's lives. Some of us may be Food Nazis, but most of America isn't, so they need tools to help them to get to where they want to be. To me, the Kick-Butt Kahlua Sundae may be an aberration with its fat-free ice cream, chocolate syrup, and "whipped topping," but at 155 calories, 4 grams of protein, 33 grams of carbs, and no fat, it's a huge step up from the mini-tub of Chunky Monkey® some people might normally polish off for dessert.

And, to her credit, Alexander does specify which recipes are "all-natural." The book also includes a chart explaining how to substitute organic or natural foods for some of her more decadent ingredient choices, but it's fairly useless. (Don't want to use chocolate chips? Substitute organic chocolate chips!)

So if you're scrambling to lose weight and figure out how to eat, this might be a good book for you, but if you're a seasoned P90Xer steeped in extreme fitness, I say pass it by.



Drink This, Not That! by David Zinczenko with Matt Goulding (Rodale, $19.99)

I have a Love This, Hate This relationship with the Eat This, Not That! series. On one hand, they offer unparalleled intel about the increasing convoluted array of "foods" Americans find at their local restaurant and grocery store chains. On the other hand, although you'll find solid nutritional advice in the fine print, the bulk of the guidance falls along the lines of, "Cutting off your whole hand is a bad idea. Why don't you try cutting off your thumb instead?" Drink This, Not That! is no exception.

For example, the 11th worst drink in America is Starbucks® Peppermint White Chocolate Mocha with Whipped Cream, checking in at 660 calories, 22 grams of fat, and 95 grams of sugar. The book compares the beverage to 8-1/2 scoops of coffee ice cream, and if you read the tiny print at the top of the page, you'll see, "If you want a caffeine buzz, stick to the regular joe, an Americano or a cappuccino."

But you're probably not going to read that 8-point type. Instead, your eyes will be drawn to the bright yellow circle in the bottom right-hand corner suggesting you swap it out for a 260-calorie Cinnamon Dolce Latte with Sugar Free Syrup. (Several pages later, and in a much less sexy font, the book does discuss the evils of artificial sweeteners, but that doesn't stop it from recommending them repeatedly.)

That said, this book lists absolutely everything you've ever wanted to know about every drink ever, including coffee, beer, wine, and spirits. It also offers several great drink recipes, including The Caffeinated Banana, which sounds great to me except for the pointless tablespoon of agave syrup, which also rears its prickly head in the Margarita recipe. News flash, boys: There's no need to add any kind of syrup to a real Margarita. It's tequila, lime juice, and triple sec or Cointreau®, end of story. I don't care if you're the editor of Men's Health, Zinczenko. I'm going to have Hemingway come back from the grave and give you a good slapping.

So I do think the book is worth investing in, but I'd disregard most of the Drink This! advice. Much like I Can't Believe It's Not Fattening!, this book may serve as a bridge to healthy eating, but I don't think it quite crosses the chasm. Liquid calories are a huge reason for America's weight problem, so stick to water, coffee, and tea—iced or hot—and you'll be fine.

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Can Zigzag Dieting Work for You?

By Steve Edwards

One of the most effective dieting techniques we've found is zigzagging. Not to be confused with yo-yo dieting, zigzag is a technique that should be used anytime you want to increase or decrease your daily caloric intake, and can be used to find out what your caloric intake should be. Instead of moving straight to a new daily caloric number, you move in smaller increments on a staggered schedule. You hear the phase "listen to your body" all the time. Can Zigzag Dieting Work for You? actually teaches your body how to have a conversation with you.

Here's an example of how it works:

Say you're eating 1,500 calories a day and have been for a period of time during which you've lost weight. Now your weight loss has stagnated. This is a common scenario because the new, fitter you has a different body composition than the former you. You have more muscle and a higher basal metabolic rate (BMR). In order to continue your weight loss, you need to eat more, because 1,500 calories isn't enough—even though it once was—and now your body is reacting by slowing its metabolism and releasing cortisol in a protective response (often called starvation mode because this is how your body would respond to being starved).

It's possible this could be a lot more calories, depending on one's size. A large person who should be eating, say, 2,500 calories to maintain his or her optimal weight could lose weight by massively undereating when he or she is deconditioned. As this person's body composition changes, he or she will need more calories to continue to lose weight. So let's say this individual figures to need 2,500 calories a day.

Weight times 10, plus 10 percent to 30 percent for daily activity depending on how active you are, plus the estimated caloric burn of your exercise, or just click here to calculate your caloric needs at TeamBeachbody.com.

You don't want to jump straight to 2,500 calories. First, it would create a shock to your system, and second, it may be wrong, as those calculators only give ballpark figures. The most effective thing to do is to zigzag your caloric intake. In this instance, I would recommend eating 2,000 calories per day for 3 to 4 days a week and 1,500 calories on the other days. Then, you note how your body responds, which I would expect to be positively on the higher caloric days and by feeling famished on the low-cal days.

You want to be energized but not hungry, so after a week or two of this, I would bump up to around 2,200 calories a day for 4 or 5 days, and 1,500 calories a day for 2 days for maybe one week. If you're still starving on the low days, try bumping them up to 2,000 calories a day and see how you respond. Use this tactic until you regulate, which means that you're energized but not hungry, and also not full. You can tell when you're eating too many calories because you'll begin to feel full, you won't digest your food between meals, and you'll feel more lethargic at the beginning of workouts.

Zigzag dieting works whether you need to reduce or increase your caloric intake, and whether you need a subtle change or a dramatic change. .There is no numbers formula except to increase/decrease in small increments between 200 and 500 calories a day, and to zigzag your caloric intake 2 to 4 times per week. Then, you just listen and let your body tell you how much you should eat



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7 Substitutes for Picnic Diet Killers

By Joe Wilkes

It's almost summertime, which brings the incongruous collision of picnic season and swimsuit season. The weather's perfect for hiking, camping, barbecuing, and days at the beach—lots of opportunities for outdoor exercise, but just as many opportunities to pig out at pool parties, luaus, outdoor festivals, and county fairs. Here are some foods to try avoiding during the dog days of summer and some ideas for substitutions for picnic favorites.

1. Fried chicken. It's not the K or the C in KFC® that's the problem. It's the F for fried. And if you have any hope of staying slim this summer, it's time to tell the Colonel you're kicking the bucket. One extra-crispy breast will run you 460 calories and 28 grams of fat, 8 of them saturated. That's almost three times the calories of a grilled, skinless breast and almost ten times as much fat. So clearly, you're better off cooking the chicken yourself. But if you're grabbing something on the run, you might want to visit the rotisserie case at your local supermarket. Try picking a chicken that's not slathered in sugary barbecue sauce. And if you throw away the skin, you'll save yourself from eating most of the fat and calories.

2. Sandwiches. A picnic without sandwiches is like a picnic without ants. It just wouldn't be the same. But of course, the sandwich is only as good as the sum of its ingredients. If you're using white bread, you're just eating empty carbohydrates. Make sure you buy whole-grain bread, and that it has the word "whole" in the ingredient list. Wheat bread is essentially the same as white bread, only with a little molasses added for brown coloring. It's nutritionally the same, if not worse. Whole wheat bread, on the other hand, contains the fiber and the vitamins you're looking for. For lunch meat, try avoiding processed meats like bologna and salami. They're packed with extra fat and sodium. And when buying unprocessed meats like turkey or roast beef, make sure they really are unprocessed. The makers of some brands of turkey grind up the skin and dark meat and then press it into lunch meat form, so you're really getting as much fat and sodium as you'd get from bologna. Watch out for flavored turkey as well. Most of the time the secret ingredient is salt. If you want to be really healthy, buy a whole turkey breast from your poultry section and roast it yourself, so you can control how much salt is added.

3. Brats and burgers. It's always great to fire up the grill and start cooking up a mess of meat. And the good news is that grilling is one of the healthiest ways to cook food. It adds tons of flavor and doesn't add fat. Of course, the best thing to grill would be skinless chicken, fish, or vegetables. But if you're craving a juicy burger or brat and a portobello burger just won't do, there are still some decisions you can make to keep it on the lean side. For burgers, consider a leaner option than beef, such as ground turkey or buffalo. But as always, check the label. Some grinds of turkey have as much fat as a fatty grind of beef. Ground turkey breast is usually much leaner than ground turkey. If you're going to make beef burgers, try to find a grind that is under 5 percent fat. Ground sirloin is usually pretty close. If you can't find a grind that's low enough in fat, ask your butcher to grind a lean piece of chuck roast or top sirloin for you. In addition to being leaner, this will also reduce your chances of picking up foodborne illnesses like E. coli, since only one cow is involved in producing a steak, as opposed to potentially hundreds in ground beef. In fact, if you're someone who likes to eat your burger rare, having the butcher grind a piece of meat for you is a must do. Bratwurst is another delicious summer fave, but watch the fat and sodium content in those as well. The chicken, turkey, and even veggie versions of sausage sound like they'd be lighter, but they're often just as fatty as the pork versions.

4. Potato or macaroni salad. Mayonnaise is the culprit in these dishes. At 50 calories a tablespoon with 5 grams of fat, these side dishes can turn deadly for your diet in a hurry. But you can mitigate the damage somewhat. Instead of mayonnaise, consider using nonfat yogurt, food-processed nonfat cottage cheese, or nonfat ricotta cheese instead. You'll get fewer calories, less fat, and lessen the risk of salmonella poisoning by going eggless. One way to make potato salad healthier is to leave the skins on the potatoes, as they have the fiber and most of the vitamins in the spud. For macaroni salad, use a whole-grain pasta to get extra fiber. Better yet, make a pasta salad with heart-healthy olive oil, vinegar, and lots of veggies.

5. Baked beans. Beans, beans, the musical fruit . . . well, you know the rest. Full of fiber and low in fat, beans are a great side dish that will keep you full. What you want to watch out for is the sugar that is added to most baked beans—sometimes as much as 3 teaspoons in a cup. Try plain pinto beans, or my favorite, beans canned with jalapeños. Replace high-calorie sweet with low-calorie fire, and you won't even miss the sugar. Three-bean salad is another flavorful way to consume your legumes without a lot of added fat or sugar.

6. Trail mix. Summer's a great time for checking out nature, and it's always great to bring along a healthy snack. But check the trail mix ingredients. Some, especially those containing granola, can be loaded with super-unhealthy hydrogenated oils and fat. There are trail mixes on the market that have more fat than a large order of fries, so it's definitely a buyer-beware situation. Also check out how much sugar is in the trail mix or granola bars you're taking backpacking. Some bars aren't much healthier than a Snickers®. If ingredients in your trail mix include chocolate chips and marshmallows, you may not have made the healthiest choice. Try making your own trail mix with healthy unsweetened oats, nuts, and dried fruit. Or take along a couple of P90X® Peak Performance Protein Bars.

7. Ice cream. I scream, you scream, we all scream for ice cream. And we'll really be screaming when we try to stuff ourselves into our swimsuits after eating everyone's favorite fatty, frosty indulgence. It's hard to resist a cool ice cream cone on a hot summer day, and the tinkling of the ice cream truck bell can still send me bolting into the street. But that scoop of vanilla can have up to 400 calories and 25 grams of fat, 15 of them saturated. If you're culinarily gifted, you might consider making your own sorbet. If not, check out some of the ones available on the market. Sorbets are usually low fat or nonfat, although they can still have tons of sugar. Try to find some that are mostly fruit. Speaking of fruit, for a healthy frozen treat, how about sticking some fruit in the freezer? Most fruits, especially berries, grapes, and bananas, freeze quite well. They'll last longer and popping a few frozen grapes in your mouth can cool you off on a hot day; and you'll still get all the vitamins, fiber, and health benefits that a Creamsicle™ just can't provide.


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