How Should I Eat for Hypothyroidism?

If you’ve been diagnosed with hypothyroidism, you might feel relief to finally understand why you’ve been feeling down or have had trouble losing weight, yet still a bit frustrated with the symptoms. You are not alone. Almost 5 out of 100 people 12 years and older have hypothyroidism. The majority are middle-age women, but it can impact people of all ages.

What is Hypothyroidism?

Hypothyroidism is one of the main types of thyroid disorders. It occurs when the thyroid gland doesn’t produce enough thyroid hormone resulting in a slower metabolism. In the United States, Hashimoto’s disease is the most common cause of hypothyroidism. With Hashimoto’s, the thyroid gland becomes inflamed because the immune system attacks the gland as if it were a dangerous invader to the body (as it would a virus, bacteria or other germs). As a result, the thyroid gland produces less thyroid hormone.

Less often, hypothyroidism can have a nutritional cause. Being iodine deficient can lead to hypothyroidism because iodine is a critical nutrient for thyroid hormone production. Keep in mind, this cause isn’t as common in the US, where iodine deficiencies are rare.

Signs of You May Have Hypothyroidism

Those with hypothyroidism may be more sensitive to cold temperatures, feel fatigued and have difficulty thinking and concentrating. They experience mild weight gain, dry skin, hair loss, muscle cramps and heavy or irregular menstruation. These signs and symptoms can also be the result of a host of other conditions, so don’t self-diagnose. Instead, work with your health-care team to be properly tested. They will perform a physical exam and often require bloodwork and other procedures to check the health and function of your thyroid, then follow up with proper treatment.

The great news is that hypothyroidism is manageable. Once diagnosed with hypothyroidism, you’ll work with a health-care team to regularly monitor your hormone and medication levels. The most common treatment is to take medication (usually synthetic hormones) to supplement the decreased hormone production. Most people go on to live normal, healthy lives. So, what next?

7 Tips to Cope with Hypothyroidism

In addition to medication, healthy eating and exercise are critical for managing hypothyroidism.

1. Don’t keep secrets from your health provider. Tell your doctor and registered dietitian if you are taking any supplements. This is important since certain herbs and dietary supplements can interfere with the way thyroid medications work.

2. Make healthy eating a habit. Weight gain and difficulty losing weight are common concerns here. Your best bet is to focus on a heart-nourishing diet full of fruits, vegetables, lean protein and whole grains. Be aware of portion sizes and practice portion control even with healthy foods.

3. Avoid millet. This gluten-free grain has been shown to reduce thyroid function when eaten frequently even in those with adequate iodine.

4. Consider your iodine intake. Most Americans get enough iodine from food and drinks, especially in the form of iodized salt. Foods like fish and seaweed are naturally rich in this mineral as well. If you are in the rare minority that doesn’t get enough iodine from the diet and you eat large amounts of soy and cruciferous vegetables, such as Brussels sprouts, cabbage, cauliflower and kale, this could have a negative impact on thyroid function. However, for people who regularly get enough iodine, eating soy and cruciferous vegetables is not a concern.

5. Get plenty of vitamin D. Hashimoto’s has been linked to low vitamin D levels. Though you can make vitamin D from sunlight exposure, be sure to regularly eat foods that are high in Vitamin D, such as fatty fish, eggs, fortified milk and mushrooms.

6. Be physically active. Go to the gym, take a power walk or try a dance fitness class to keep it interesting. Exercise is not only important for weight management, but it can help maintain healthy hormone levels, keep your heart healthy and combat depression, anxiety and fatigue.

7. Be kind to yourself. Know that you are doing your best. Practice body kindness, and accept yourself as you are right now. Positive thinking can help keep you motivated and happy.

Remember that the first step is to work with a qualified health professional to assess your thyroid function and determine proper treatment. He or she can also test and monitor your nutrient status ensuring that your vitamin D, vitamin B12 and other nutrient levels remain normal. From there, you and your health-care team will be able to determine the best course of action where the tips above may come in handy.

Got some tips and tricks of your own? Share in the comments below.

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8 Tips to Motivate You to Workout When it Starts Getting Darker Earlier

It’s dark when you leave for work in the morning. It’s dark when you come home from work in the evening. Suddenly working out during daylight hours is no longer an option. This is the time of year when it’s easy to skip a workout and sleep in longer, or find a million excuses to not head outside or to the gym before dinner. But you know you’ll feel better once you get going.

These 8 awesome tips from the MFP community are sure to motivate you to work out even on the darkest of days.

1. Make it a family activity

2. Prioritize!

3.Think of the bright side, it’s cooler outside

4. Get extra study time before class

5. Take your workout indoors

6. Don’t forget your tunes!

7. Have workout buddies to lean on

8. The dog needs his/her exercise too

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How the Sugar Industry Manipulated Science

For many decades, fat was featured as the culprit for heart disease while sugar stayed on the sidelines without much negative attention. Low-fat became popular in the American diet leading to an expansion of low-fat, high sugar products, which some experts believe fueled the obesity crisis. So, how was sugar able to lay low? Two words: Industry-funded research.

Findings from Sweet Fundings

Recently, the New York Times broke an article about how the sugar industry shifted the blame to fat. They reported on the work of Dr. Cristin E. Kearns of University of California, San Francisco (UCSF), who looked into past records by the Sugar Research Foundation, aka the Sugar Association. What sweet nuggets did they find?

The Sugar Association funded a research project in 1965 by paying Harvard Scientists an equivalent of $50,000 in today’s dollars to publish a literature review on coronary heart disease in the New England Journal of Medicine. Their review concluded that fat and cholesterol were dietary culprits for heart disease while the role of sugar was downplayed. Whether intentional or not, this action helped spark America’s fear of fat.

How “Low-Fat” Became Popular

The Sugar Association’s president, Henry Haas, identified in his speech an opportunity to increase sugar’s market share by getting Americans to eat a lower-fat diet. Haas claimed that leading nutritionists found a link between a high-fat diet and the formation of cholesterol, which clogged arteries and capillaries, restricted the flow of blood, and caused high blood pressure and heart trouble.

During this time, the American diet was made of 40 percent fat. Haas’ strategic plan included slashing fat consumption to 20 percent and recapturing the other 20 percent with carbohydrates. The sugar industry commenced their strategy by subsequently spending $600,000 ($5.3 million in 2016 dollars) per year for at least 3 years to promote sugar in the diet. This included educating the public that sugar is “what keeps every human being alive with energy to face [their] daily problems.”

This tiny slice of sugar history shows how the food industry can exert its influence in nutrition science. Food industry can shift the way we think about nutrition by funding research that they may have something personal to gain. For example, the Sugar Association’s mark can be seen in the 1980’s dietary guidelines which recommends reducing fat as the main strategy to prevent heart disease.

Why Consumers Should Care and Be Aware

The focus here shouldn’t be an incrimination of fat or sugar. Rather it shows that science isn’t foolproof. The Sugar Association’s sticky relationship with researchers reminds us that industry-funded research represents a large conflict of interest that may compromise a researcher’s professional judgment.

There’s no doubt about it: scientific breakthroughs require money. While most studies are funded by government grants (think: National Institute of Health (NIH) and National Science Foundation), these funds are finite, driving some researchers to look elsewhere for the dollars. Clearly, this isn’t the only example where food companies have provided funding to publish biased studies. For example, Coca Cola was accused for funding studies that shift the obesity blame away from bad diets.

Ultimately, higher research standards (read: reliable, unbiased and responsible), whether corporate-funded or not, are needed to prevent conflict of interests or to ensure unbiased presentation of results to the public. As a consumer, be aware and skeptical about industry-sponsored research—read up on claims and studies before buying the latest “clinically-proven” product.

Do you think food companies should be allowed to fund their own studies?

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8 Food Myths You Need To Stop Believing

You can find healthy eating advice on every corner. That doesn’t mean it’s good advice, though. Nutrition research can be confusing, and it’s always changing. Throw in the sensationalistic headlines and the rate at which information is spread, and it’s no wonder the nutrition tips or suggestions you get from your friend are unsound. Best-case scenario, following bad advice means you unnecessarily avoid your favorite foods. Worst-case, you end up choosing the unhealthier option all while thinking you’re making a better choice.

We zeroed in on eight myths about healthy eating that especially need to die.

Myth #1: Egg yolks are bad for you.

Dietary cholesterol has been wrongly accused of raising our blood cholesterol levels for years. It’s become clearer that saturated fats and trans fats are more influential in raising blood cholesterol levels. And while eggs—the yolks included—are high in cholesterol, they are relatively low in saturated fats. Lots of research has been done in recent years, and the verdict is that the entire egg can actually be a part of a healthy diet and in most people, do not significantly impact cholesterol levels or heart disease risk.

Myth #2: Coffee is dehydrating.

Yes, coffee is a diuretic (aka, promotes urine production), but it’s an extremely mild one. It also has a lot of water in it and therefore actually counts toward your daily fluid intake. The amount it would take to dehydrate you is more than anyone should be consuming in a day—if you have two or three cups daily, your fluid levels will be completely fine.

Myth #3: Natural sugar is different from added sugar.

Sugar is sugar is sugar. On a molecular level, the sugar in an apple is the same as the sugar you spoon into your coffee cup. There can be a difference in how our bodies break down the sugar when it’s combined with other nutrients like fiber and protein, but simply being natural doesn’t cut it. Sugar in a whole fruit comes with fiber and helps slow digestion and prevent blood sugar spikes. That’s better than sugar that comes void of other nutrients. But when you squeeze out the juice and drink it, or eat maple syrup, agave syrup, or honey, your body reacts the same way it would to table sugar or the sugar in a Coke.

Myth #4: Organic food is automatically healthy.

The word “organic” comes with a big health halo around it, like everything with the label is automatically good for you. The truth is that organic snacks are still snacks. Eating them in excess isn’t suddenly OK because they meet the requirements for an organic label. “Organic chocolate syrup is still chocolate syrup,” Caroline Kaufman, R.D., tells SELF. Organic cookies, crackers, chips, and candies have the same amount of sugar, fat, and empty calories as non-organic versions. When it comes to produce, choosing organic versions of the “dirty dozen”—the foods that typically have the highest amount of pesticides on them—is a good way to cut back on chemical exposure. But Kaufman adds that conventionally grown produce is still safe to eat, since it’s monitored to ensure pesticide residue stays below a certain limit.

Myth #5: Margarine is automatically better than butter.

Margarine become popular in the fat-is-bad era, but many actually contain trans fats, which are worse for you than the naturally occurring saturated fat in butter. Butter’s ingredient list is short and sweet and doesn’t contain extra ingredients to make up for lack of taste. Not all fake butter is bad, but you have to be cautious about what you’re buying. “I always look at the ingredient list first,” Lori Zanini, R.D., spokesperson for the Association of Nutrition and Dietetics, tells SELF. “Stick margarines are not recommended due to the fact that they contain hydrogenated oils (aka trans fats). Spreads that are in tubs can be considered, just make sure the ingredients are beneficial,” she adds. Look for ones with olive oil to get a good dose of healthy plant-based fat.

Myth #6: Salads are always the healthiest option on the menu.

You’d think that choosing the salad is safe. But all the add-ons piled atop a bed of lettuce can make the sugar, fat, and calorie count just as high as the mouthwatering burger you’re trying to resist. “Watch out for tricky salad toppings that add up quickly: creamy, bottled dressings; cheese; bacon; croutons; or sweetened, dried fruit,” Zanini says. Other ingredients, like avocado and nuts, are healthy in small amounts but are usually served in too-large portion sizes, Kaufman says. To make sure your salad is as healthy as possible, look for one with leafy greens, lean protein (fried chicken doesn’t count), a small serving of healthy fat, and an oil-based dressing on the side. The oil helps you absorb all the fat-soluble nutrients you’re eating, and keeps you away from caloric creamy dressing.

Myth #7: Low-fat versions are better than the originals.

If you’re still buying low-fat varieties of naturally fatty foods (I’m looking at you, coffee creamer), you might be doing yourself a disservice. “Fat is a necessary part of a healthy diet. You need fat in your diet. Fat is not bad. Fat does not go directly to your hips,” Kaufman reassures. Any extra calories you eat that your body can’t use can be converted into body fat, not just dietary fat. Fat is more densely caloric, though, which is both a blessing and a curse. “Because fat is so rich in calories, it is also very satisfying. That’s good because ideally it means you could mindfully eat or use a small amount to feel full,” says Kaufman. It also means you need to watch your portion sizes. When fat is removed from foods, it’s usually replaced by sugar or salt, so it’s important to read the ingredients list before choosing the adulterated version. Usually, you’re better off eating a small serving of the full-fat kind so you actually enjoy it and feel satiated, Kaufman says.

Myth #8: Everyone will benefit from giving up gluten.

“Eating gluten free is not necessarily healthier if you do not have Celiac disease or a gluten intolerance/sensitivity,” Zanini says. It’s also important to note that not all gluten-free foods are created equally, or healthfully. “Gluten-free breads and baked goods may still use nutrient-poor, refined flours,” she explains. They can also be high in sugar. If you think you might be sensitive to gluten, or have any of the symptoms of Celiac disease, see an R.D. to ask about being tested. If wheat products don’t make you feel crummy, swearing them off isn’t going to make you a healthier person.

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The 1 Fitness Rule That Can Make Your Workouts So Much More Effective

Even if you work out as often as you can, odds are that doesn’t translate into doing intense exercise every single day. And that’s actually a good thing—peppering your workout schedule with off days is often key for reaching your fitness goals because the time to recuperate can help your muscles get even stronger. But there’s some confusion about what it really means to take a “rest day,” a topic celebrity trainer Tracy Anderson covers in a new interview with The Cut.

“As long as you’re not being invasive for your body and muscles, you don’t need a day to relax and repair. You need a day to relax and repair when you’re abusing your body,” she says in the interview. But that’s actually not true—taking a step back from your typical workouts is often a great idea, and it’s not only necessary if you’re “abusing” your body. “You can’t expect someone to ‘go hard’ day in and day out and not think accumulated fatigue won’t enter the picture at some point,” Boston-based certified strength and conditioning specialist Tony Gentilcore, tells SELF.

Keep in mind that taking a rest day doesn’t always mean doing absolutely nothing, as Anderson notes: “It’s so important to connect to yourself every day,” she tells The Cut. But there’s a middle ground between a complete rest day and breaking a real sweat. That’s why Gentilcore and many other fitness experts recommend adding active recovery days into your workout routine. Basically, it means you engage in gentle activity to allow your body to rest and rebuild muscle fibers that you tear while exercising. That can be anything from going for a walk to doing light yoga or taking a chill bike ride—the key is to get up and moving. And a major perk is that this kind of activity can make your actual workouts even more effective. Consider active recovery the fitness rule you don’t want to break.

Albert Matheny, M.S., R.D., C.S.C.S., of SoHo Strength Lab and Promix Nutrition, is a fan of active recovery. “Active recovery is better than a rest day because your body and muscles recover faster with light work rather than complete rest,” he tells SELF. Active recovery helps deliver blood to your muscles quickly, bringing nutrients and oxygen to help the muscles repair and recover, he says.Although this would happen even if you were at rest, the benefit of active recovery is that oxygen-rich blood pumps through your body faster when you’re moving, giving your muscles more of the fuel they need to repair the micro-tears that occur when you work out, Matheny explains.

“Active recovery days can be important in maintaining momentum while training,” Doug Sklar, a certified personal trainer and founder of New York City-based fitness training studio PhilanthroFIT, tells SELF. “Rather than completely forgo fitness, active recovery days allows you to do something healthful while still allowing your body to recover from a previous higher intensity workout.”

How you incorporate active recovery depends on the type and intensity of exercise you’re doing, as well as your personal goals. “But generally speaking, it’s a good idea to balance high-intensity workouts with lighter work,” Sklar says. Meaning, if you go for a long run one day, cut yourself some slack and go easier the next day. To help you figure it all out, here’s what a perfect week of working out looks like.

Gentilcore says it’s also important to give yourself a break and take a full day of rest if you need it—physically or mentally. Maybe you’re sick, injured, would rather spend time celebrating a friend’s birthday than working out, or have any other very valid reason to skip an exercise session. Sometimes life gets in the way, and if you can’t always fit exercise in, that’s OK.

Also know this: Rest and recovery days won’t derail your fitness goals. “Just like you can’t become super-fit after one workout, you won’t lose all that you’ve worked for by taking one day off,” says Sklar.

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Smoked Salmon Alfredo

Our light and creamy smoked salmon Alfredo is a cozy Italian-inspired comfort meal. Crisp snow peas gives this dish a pop of color and a bit of crunch. If there are leftovers, stir in broth or water, and reheat gently in microwave or stovetop; the sauce will thicken as it cools.

Smoked Salmon Alfredo

Ingredients

• 8 ounces (360 grams) whole wheat fettuccine
• 1 1/3 cups (6 ounces or 85 grams) snow peas
• 1 tablespoon butter
• 1 clove garlic
• 1 cup (250 grams) reduced-sodium chicken broth
• 4 ounces (120 grams) reduced-fat cream cheese
• 1/2 cup (2 ounces or 40 grams) shredded Parmesan cheese
• 3 ounces (85 grams) smoked salmon, sliced
• 1/8 teaspoon black pepper
• 1 teaspoon chopped fresh dill

Directions

Cook pasta according to package directions, omitting salt. During the last minute of cooking time, add snow peas to pasta. Cook 1 minute, until pasta is al dente and peas are crisp-tender. Drain; cover and keep warm.

Meanwhile, melt butter in a skillet or saucepan over medium heat. Add garlic, and saute 1 minute, until fragrant. Add broth and cream cheese. Cook 3–5 minutes, whisking frequently, until mixture is well-blended. Add Parmesan cheese, stirring until smooth.

Stir pasta mixture into sauce until pasta is coated. Add salmon, stirring gently until just combined. Sprinkle with pepper and dill. Serve immediately.

Nutrition Information

Serves: 4 |  Serving Size: 1 1/2 cups

Per serving: Calories: 422; Total Fat: 15g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Cholesterol: 36mg; Sodium: 540mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 4g; Protein: 24g

Nutrition Bonus: Potassium: 79mg; Iron: 20%; Vitamin A: 17%; Vitamin C: 45%; Calcium: 7% 

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5 Science-Backed Diet Tweaks to Reduce Inflammation

Chronic inflammation is the root cause of many serious illnesses. Heart disease, cancers and even Alzheimer’s disease can all be linked back to inflammation. Cooling down bodywide inflammation can help to reduce disease risk and improve overall energy levels and quality of life. One easy way to start fighting off inflammation is by making simple tweaks to your current dietary habits. With just a few adjustments, you can begin to experience marked health improvements. So what dietary tweaks are most effective at reversing inflammation? We turned to the experts to find out.

1. Adjust your ratio of omega-6 fatty acids and omega-3 fatty acids.

Omega-6 unsaturated fats — found in corn, sunflower and safflower oils — can give rise to pro-inflammatory responses in the body, says Elana Natker, MS, RD. Choosing omega-3 fats for cooking, such as canola oil, more often can shift the body away from inflammatory production and also support anti-inflammatory responses. Better yet, she says, “eating foods rich in omega-3 fish oils EPA and DHA — such as salmon, herring and sardines — helps support heart and brain health, too.” Try filling your plate with a 3-ounce fillet of those fatty fish at least twice a week, and grab a handful of walnuts a few times per week for an omega-3 packed snack.

2. Fill your plate with color.

If you have heard the phrase “eat the rainbow,” then you already know a diet that contains a variety of colors can help promote health. However, certain colors can help fight inflammation more effectively than others. “Look for foods that are black, deep red, dark blue and purple in color,” says Marie Spano, MS, RD. “Instead of automatically choosing brown rice, pick up black rice. Instead of a sweet potato, try a purple potato or reach for purple carrots. Vegetables and fruits with these colors have been shown to decrease inflammation and promote artery health.”

3. Swap refined grains for whole grains.

Whole grains can lead to decreased inflammation, says Amy Gorin, MS, RDN,“When compared to refined grains, whole grains decrease the amount of time your blood sugar level is elevated post-meal — which means less inflammation for your body.” Identify the grains you eat each day. If you enjoy white pasta, try swapping it for pasta made with whole wheat or chickpea flour. If you are a rice lover, try switching out the white rice for quinoa. To help you identify if a food choice is whole grain, take a careful look at the ingredient list. For grain products, the first ingredient listed should be a form of whole grain, such as whole-wheat flour, bran or whole oats.

4. Cool off exercise-related inflammation.

An intense workout can be a great way to build muscle strength and endurance, but it can also lead to soreness and inflammation. If you suffer from post-workout soreness, consider adding ginger and cherries into your diet. “These foods have been shown to decrease inflammation and muscle soreness after a damaging bout of exercise,” says Spano, “In addition, there is some evidence showing ginger, when consumed daily, effectively reduces pain from osteoarthritis.” By simply adding ginger to your tea or a handful of cherries on top of your yogurt, you can help ease muscle soreness and inflammation.

5. Say ‘Yes!’ to Chocolate.

Well, this is certainly an easy dietary adjustment to make! “Unsweetened cocoa powder might help lower inflammation linked with heart disease,” says Gorin. By adding cocoa powder into smoothies, yogurts or your favorite beverage, you may be helping to cool off inflammation while satisfying your chocolate cravings. One study in the American Journal of Clinical Nutrition found that high-risk patients who drank skim milk mixed with unsweetened cocoa powder daily noticed a reduction in inflammatory biomarkers compared with those who drank plain skim milk. Try mixing one tablespoon of cocoa powder daily into the beverage of your choice.

By making small adjustments to your diet, such as increasing your intake of whole grains and adding more colorful fruits and vegetables to your plate, you may not only fight inflammation, you may reduce body fat as well. If body weight is improved and body fat is reduced, this change in overall body composition itself can promote an additional reduction in inflammation. “Achieving and maintaining a healthy body weight in and of itself helps fight inflammation, since extra fat can promote inflammation,” says Natker.

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5 Must-Know Myths About Carb-Loading

For runners, swimmers, cyclists and racers alike, carb-loading is the highlight of a long and tiring training plan. All yumminess aside, carb-loading fuels performance, helping you go harder and longer without hitting “the wall,” according to research from Harvard Medical School.

That’s because, when you increase your carb intake, you load your muscles and liver with glycogen, your body’s form of stored carbohydrates, your primary fuel source for high-intensity exercise, explains board-certified sports dietitian Georgie Fear, author of “Lean Habits for Lifelong Weight Loss.”

But, unbeknownst to them, most racers aren’t carb-loading the right way. Here are five myths about carb-loading that need to be busted before your next event.

1. It’s all-you-can-eat pasta the night before.
“The old theory was that, when carb-loading, you wanted to load up on pasta and eat as much food as possible the night before,” says Jim White, RD and health fitness instructor. “The problem is that when people do this, they experience intense gastrointestinal distress the next morning before the event.” At that point, a lot of the food is still sitting in the stomach.” Instead, White recommends gradually increasing your carb intake starting several days before your event, keeping portion sizes similar to your “normal.”

2. You’ll gain weight.
OK, so you actually will gain weight when carb-loading. But you should gain water weight, not weight from fat, White says. It’s typical to gain two to four pounds in water weight, he says; with each gram of glycogen you pack away, your body stores about three grams of water. While the water weight can feel a little bit uncomfortable, it shouldn’t slow you down — and can actually make staying hydrated during your race that much easier. Fear says not to step on the scale three days before or after your event. “There are so many things going on with fluid shifts and post-race inflammation in your body, so let it go for a bit,” she says.

3. It’s your chance to eat junk food.
Junk foods don’t do much for your body, so why fuel up on them before a race just because they’ve got carbs? Skip the pizza, creamy pasta, candy bars, ice cream and doughnuts. Opt for whole carbs from quinoa, brown rice, fruit, sweet potatoes and legumes, White says. However, to prevent fiber-fueled stomach woes at mile five, you’ll want to scale back on fiber-rich beans, peas, lentils and anything else that gives you the toots during the 24 hours before your race, Fear says.

4. You need a ton of calories
As we said, when done right, carb-loading shouldn’t make you gain fat. “Aim to keep your total calorie intake close to normal, but switch over to eating more carbs and less fat,” Fear says. “Think about having a healthy, whole-carbohydrate-rich food as the main course at each meal. Grab bananas, raisins, whole-grain crackers or pretzels in place of almonds or cheese for a snack.” Keep protein intake at about normal so that your muscles are strong, recovered and ready to go.

5. You should carb-load before a 5K
“I usually don’t think about carb-loading unless a race will take 90 minutes or longer,” Fear says. “We all normally have some glycogen stored, and an event lasting less than an hour won’t deplete it to a great extent. Unnecessarily loading up on extra fuel for days in advance could leave you feeling heavy on your feet come race day,” she says. With shorter-duration events, aim to eat a healthy, carb-rich meal the night before and the morning of the race to get your glycogen levels where they need to be.

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11 Not-So-Unhealthy Bacon Recipes Under 350 Calories

Crunchy, salty strips of heaven… the sounds and smells of cooking bacon are powerful enough to lure guests to the table. A blessing for any chef with limited time, this quick-to-cook ingredient provides savory depth to any dish. Satisfy your bacon cravings in under 350 calories with these 11 sizzling recipes!

Breakfast

1. Bacon and Egg Breakfast Quesadilla | The Most Decadent Diet

At only 300 calories per serving, this decadent bacon and egg breakfast quesadilla packs a whopping 36 grams of protein, enough to power your whole morning! Compared with restaurant versions, this mouthwatering dish will save you loads of calories, fat and sodium. Homemade never tasted so good. Recipe makes 1 serving.

Nutrition (per serving): Calories: 294; Total Fat: 12g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 22mg; Sodium: 690mg; Carbohydrate: 18g; Dietary Fiber: 7g; Sugar: 0g; Protein: 36g

2. Oven-Baked Egg with Spinach & Bacon | MyFitnessPal’s Original Recipes

Enjoy a hearty baked breakfast of egg, Canadian bacon, spinach and tomato in less than 30 minutes. With just five main ingredients, our recipe for baked eggs is veggie-heavy and great for a lower-carb eating plan. Or, break into that runny egg yolk, and mop it up with a slice of whole-wheat toast. Recipe makes 2 servings at 1 egg and 3/4 cup spinach mixture each.

Nutrition (per serving): Calories: 314; Total Fat: 26g; Saturated Fat: 8g; Monounsaturated Fat: 11g; Cholesterol: 241mg; Sodium: 419mg; Carbohydrate: 8g; Dietary Fiber: 3g; Sugar: 3g; Protein: 15g

3. Bacon Sweet Potato Hash | MyFitnessPal’s Original Recipes

If you’re looking for a fast, hot breakfast idea, may we suggest this bacon sweet-potato hash? It whips up in under 30 minutes using just five ingredients (salt and pepper not included!). Sweet potatoes are a nutritious upgrade for hash, adding more fiber and vitamin A. Recipe makes 2 servings at 1 egg and 1 cup hash.

Nutrition (per serving): Calories: 334; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Cholesterol: 230mg; Sodium: 716mg; Carbohydrate: 40g; Dietary Fiber: 7g; Sugar: 10g; Protein: 16g

4. Slow Cooker Bacon, Egg & Hash Brown Casserole | According to Elle

Imagine fluffy eggs and hash brown potatoes studded with pieces of thick-cut bacon and topped with Cheddar cheese! An added bonus? You can just as easily eat leftovers for lunch and dinner as you can for breakfast. Recipe makes 8 servings at 1 cup each.

Nutrition (per serving): Calories: 342; Total Fat: 22g; Saturated Fat: 10g; Monounsaturated Fat: 8g; Cholesterol: 357mg; Sodium: 648mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 2g; Protein 21g

Lunch

5. Low Carb BLT Wrap | MyFitnessPal’s Original Recipes

Enjoy the flavors of a BLT sans bun. Our lettuce wrap version encases savory bacon in a refreshing blanket of lettuce and tomatoes. A smear of lemon aioli escalates lettuce wraps to another level. Serve with a hard-boiled egg for more calories and protein. Recipe makes 2 servings at 2 lettuce wraps each.

Nutrition (per serving): Calories: 280; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 207mg; Sodium: 464mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 7g; Protein: 12g

6. BLT Salad with Avocado | Skinnytaste

If you’re a fan of the classic BLT sandwich, check out this BLT salad with avocado. Creamy, mayonnaise-marinated tomatoes, romaine lettuce and diced avocados are topped with pieces of lean bacon. If you’re missing the bun, you can add it back in the form of crunchy croutons, or serve a slice of your favorite crusty bread on the side. Recipe makes 4 servings at 2 cups each.

Nutrition (per serving): Calories: 204; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 28mg; Sodium: 361mg; Carbohydrate: 11g; Dietary Fiber: 4g; Sugar: 4g; Protein: 10g

7. Garlicky Bacon & Spinach Grilled Cheese | Cooking Light

Grilled cheese lovers, rejoice! This garlicky sandwich combines cheese, bacon and greens for the most satisfying 300 calories you can chomp into. Recipe makes 4 servings at 1 sandwich each.

Nutrition (per serving): Calories: 293; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 33mg; Sodium: 666mg; Carbohydrate: 30g; Dietary Fiber: 1g; Sugar: 1g; Protein: 16g

Sides

8. Sweet Potato Bites with Avocado and Bacon | Well Plated

Perfectly portioned bite-size pieces, these sweet potato chips are baked with Cheddar cheese and topped with crispy bacon and creamy avocado for a winning appetizer, side or snack. Recipe makes 10 servings at 4 bites each.

Nutrition (per serving): Calories: 152; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 12mg; Sodium: 307mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 3g; Protein: 5g

9. Garlicky Broccoli “Zoodles” with Bacon | Inspiralized

An unbelievably simple dish with garlic, olive oil and broccoli, this recipe showcases the extreme versatility of the spiralizer and what it empowers you to make out of everyday vegetables. Bacon makes this dish all the more mouthwatering and flavorful — without blowing your daily total fat budget. Recipe makes 4 servings at 1 cup each.

Nutrition (per serving): Calories: 194; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 14mg; Sodium: 234mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 10g

10. Spicy Bacon Egg Salad | Kim’s Cravings

This creamy egg salad marries crispy bacon with your favorite hot sauce! For a lower-carb spin, the egg salad is served on cabbage or lettuce wraps. To up your intake of carbs and fiber, serve on a slice of whole-grain bread. (Save time by buying preboiled eggs or boil your eggs ahead of time.) Recipe makes 5 servings at 1/3 cup and 3 lettuce leaves each.

Nutrition (per serving): Calories: 155; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 229mg; Sodium: 247mg; Carbohydrate: 3g; Dietary Fiber: 1g; Sugar: 2g; Protein: 11g

11. Balsamic Bacon Brussels Sprouts | Cook Smarts

Sweet, caramelized Brussels sprouts cooked with crisp pan-fried bacon and tossed in a balsamic glaze? Yes, please! If you have not yet hopped onto the Brussels sprouts bandwagon, this method might just do it. Bacon adds smokiness and crunchiness to perfectly sautéed Brussels sprouts to tempt even the pickiest eaters. Recipe makes 4 servings at 1 cup each.

Nutrition (per serving): Calories: 136; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 316mg; Carbohydrate: 16g; Dietary Fiber: 5g; Sugar: 7g; Protein: 9g

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11 Low-Calorie Alcoholic Drinks Registered Dietitians Love

In one of the more unfair laws of the universe, alcohol isn’t exactly a health elixir. Liberator of deep, dark secrets, yes. “You have dance moves like Beyoncé and need to share them with the world” cheerleader, sure. But whether you’re trying to lose weight or generally live a healthy life, a frequent drinking habit doesn’t usually fit in the picture.

Luckily, that doesn’t mean you’ve got to give it up for good—indulging is a necessary part of maintaining a good outlook on food (and your sanity). Here, 11 registered dietitians, aka those healthy-living paragons who know how to eat well even when getting Chinese takeout and fast food, share the alcoholic drinks they choose when it’s time to unwind.

1. A vodka seltzer with lemon or lime
“There’s a common misconception that tonic water is the same as seltzer water, but it actually contains a lot of calories and sugar. I opt for seltzer, which is just water with bubbles, instead. A squeeze of either lemon or lime gives the drink a healthy (and sugar-free) boost of flavor!” —Rebecca Ditkoff, R.D., CUNY School of Public Health and member of the Academy of Nutrition and Dietetics

2. A bloody mary, extra spicy
“I especially love when they come with pickles, olives, or other fun garnishes. I prefer bloody marys to sweet drinks because the extra sugar in most cocktails gives me a terrible hangover. Also, when a drink is super spicy, it slows down my drinking and encourages me to have a sip of water between each sip of alcohol.” —Abbey Sharp, R.D., Abbey’s Kitchen

3. A glass of pinot noir or champagne
“I rarely pick a mixed drink as the added sugar and calories are just not worth it for me. I like a glass of red wine, preferably a pinot noir as it has a high concentration of antioxidants including polyphenols, flavonoids, and resveratrol. And of course, I appreciate the occasional glass of French champagne because life’s too short not to.” —Denise Julia Garbinski, M.B.A., R.D.N. of Botanical Nutrition Therapy

4. A Johnny Walker Black and Diet Coke
“I’ll get flack for this—many whiskey-lovers make fun of me for mixing the good stuff with Diet Coke, but that’s just my taste preference. I also ask the bartender to use a jigger so I know how much alcohol is mixed in.” —Toby Amidor, M.S., R.D., author of The Greek Yogurt Kitchen: 130 Delicious, Healthy Recipes For Every Meal Of The Day

5. A low-calorie version of a cosmopolitan
“It’s raspberry-infused vodka, club soda, and a splash of lime and cranberry juice. Even though fruit juices contain antioxidants, vitamins, and minerals, they also contain a high amount of natural sugar, which can add up in a drink. Just a splash of the cranberry juice adds enough flavor, but keeps the calories in check.” —Dawn Orsaeo, R.D., L.D.N.

6. A Moscow mule with a twist
“My absolutely favorite for the summer is a Moscow mule with ginger beer, vodka, lime juice, and lots of ice, skipping the simple syrup. It’s so refreshing, and when you don’t use simple syrup, it’s only around 80 calories.” —Molly Morgan, R.D., C.D.N., C.S.S.D., owner of Creative Nutrition Solutions

7. A scotch on the rocks
“My favorite is Macallan 12-year aged scotch. I like to avoid sugary mixers like juice, and since scotch is stronger, I sip it slower and one glass can last me the whole evening.” —Rebecca Lewis, in-house R.D. at HelloFresh

8. Silver tequila on the rocks or with soda plus lime juice or an orange slice
“Silver tequila usually has less sugar in it than brown tequila or other brown liquors. I skip the sugary mixers and drink it straight up or with no-calorie club soda and a little flavor from a splash of citrus.” —Sarah Rueven, R.D., owner of Sarah Rueven Nutrition

9. An ice cold beer
“A true Wisconsin native, I’m especially a fan of a nice hoppy craft brew. Not only do I enjoy the flavor complexities a craft beer has to offer, beer gives you the most volume for about the same total of calories and alcohol as wine and spirits, meaning it takes longer to drink and therefore helps moderate total alcohol consumption.” —Emily Brown, R.D.N., L.D., wellness dietitian at the Mayo Clinic Healthy Living Program

10. A toned-down mojito
“I love the mint and lime in a mojito, but I find many places make them too sweet, so I get a sugarless mojito with extra lime. Most of the time, the mint and extra lime are enough flavor for me. If I’m feeling like it needs a little extra sweetness, I’ll add my own sugar or stevia. I end up with a perfect drink every time.” —Dina Garcia, R.D.N., mindful eating coach and founder of Vida Nutrition

11. A glass of sauvignon blanc or a simple marg
“I don’t worry about calories or sugar. I drink my favorite wine of choice—Sauvignon Blanc—or a margarita on the rocks with salt (no mix, just straight tequila, lime, and agave). I know I can drink two beverages, enjoy the taste, and still get up for yoga the next morning!” —Laura Cipullo, R.D., C.D.N., C.D.E., C.E.D.R.D., owner of Laura Cipullo Whole Nutrition

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5-Minute Expert Guide to Training for a 5K

If you’re considering a 5K race this year, then autumn is the perfect time to lace up your running shoes! Fall is the best running season for good reasons: comfortable weather, colorful foliage and a cornucopia of races to choose from. Whether it’s a turkey trot or a charity run, a 5K (a little over 3 miles) is an approachable distance for runners of any level.

To help you run your best race, here’s the most strategic way to choose a race, train smart, and find the most appropriate gear for any weather you might encounter.

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Choosing the right shoes, shorts and shirts can arm you with comfort and complement your workout! Academy Sports + Outdoors® is where you can find Under Armour® apparel for all your running and training needs. Shop here.

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Which 5K Race is Ideal?
There’s no single “best” race course. Each path is different based on its location, elevation change, altitude, and even the surface you’ll be running on. As a beginner you may want to look for these features to maximize speed and enjoyment during your first 5K:

1. Course elevation gain: Elevation is a key element to consider for race day, especially if you’re a beginner! This is because running at higher altitudes will reduce the amount of oxygen forcing your lungs to work much harder. You should choose a course whose elevation gain matches the course you’ve been training on. This will ensure that you have a pleasant race experience.

2. A USA Track and Field certified course: If accuracy matters to you, a certified course will ensure that the distance is accurate. This will help you better gauge your personal best time on completing the race.

3. Race date in October or November: Depending on where you live, this will change. However, for the contiguous U.S., a race date in October or November will be best because it’s not too hot for fast racing.

4. Make it a road race: As a beginner, stick to the road, as opposed to trail, as much as possible. Trail runs are more advanced, but if you want to consider them, check out this beginner’s guide to trail running.

How to Train for a 5K Race
After finding your beginner-friendly course, plan out some training time. Depending on your fitness level, you may want to focus on either finishing the 5K or running it as fast as possible.

GOAL: Speed doesn’t matter–I just want to finish.
If your goal is to finish, ensure you can comfortably run (walk breaks are ok!) about 2.5 miles. If you can do that, then you’re ready to finish a 5K.

GOAL: Speed counts–I want to run as fast as possible.
If your goal is to run fast, then focus on the two most important workouts: the long run and a weekly faster workout. Increase the distance of a long run by about a mile every two weeks. If you can safely get up to 5+ miles, then the 5K distance will be easy, and you can then focus on running it faster.

Extra Credit: Once per week, run a faster workout like a tempo run or a fartlek (time-based repetitions run at a hard effort). Gradually increase the distance you run during these workouts so the number of “hard” miles approaches three total.

The 3 Elements of Essential Running Gear
Runners should plan to wear comfortable running pants or shorts, shoes, and a t-shirt or singlet during the 5K race unless the temperature is below about 40 degrees Fahrenheit. Then, a synthetic performance long-sleeve top is recommended.

1. Running Pants: Longer running pants are helpful for windy days or when the temperature dips below 30 degrees. Just remember that it feels about 10-20 degrees warmer when you’re running (especially if you’re running hard during a race) so there’s no reason to go overboard with the layering. Whether you choose shorts or longer pants, make sure you’re comfortable.

2. Running Tops: Running is a repetitive motion, so choose a top that is roomy and breathable. A solid, short-sleeve shirt with moisture wicking technology will work well in the fall and year round! If you’re concerned about body odor, try this trick: wash your top in one part vinegar and four parts water to eliminate stinky germs.

3. Running Shoes: For any piece of running gear – particularly shoes – the most important thing to remember is comfort. Your shoes and clothes should feel comfortable with no hot spots, chafing, or blisters.

Follow these recommendations and your 5K this fall will be a big success!

Got some of your own 5K training tips? Share them in the comments below.

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Jason Fitzgerald is the head coach at Strength Running, one of the web’s largest coaching sites for runners. He is a 2:39 marathoner and USA Track & Field–certified coach; his passion is helping runners set monster personal bests.

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Asparagus & Mushroom Frittatas

Cook up these cute asparagus & mushroom frittatas, courtesy of Fit Foodie Finds using your muffin pan.  These delicious and portable egg cups are filled with savory shiitaki mushrooms (or your favorite mushroom of choice) and chunks of asparagus. They’re great for a light brunch, and you can also sub-in other veggie fillings if you like!

Asparagus & Mushroom Frittatas

Ingredients

• 6 large eggs
• 1 tablespoon extra virgin olive oil
• 1/2 tablespoon minced garlic
• 1/2 cup mushrooms, sliced
• 1/2 cup chopped asparagus, quartered
• Salt and pepper, to taste
• 2 tablespoons reduced fat milk
• 3 tablespoons grated cheese (your favorite kind!)

Directions

First, preheat oven to 350 degrees F and spray a 6 tin muffin tin with nonstick cooking spray.

Next, in a large sauce pan, heat 1/2 tablespoon of garlic in 1 tablespoon of extra virgin olive oil. Then, sauté asparagus for about 4 minutes, then add in mushrooms for an additional 3 minutes or until they have both softened up a bit.

While the vegetables are cooking, whisk together 6 eggs and 2 tablespoons of milk.

Next, divide out out the veggies into the muffin tin. Then, pour egg on top, filling about 3/4 of the way. Season with salt and pepper to taste and sprinkle on your favorite kind of cheese.

Bake for about 25 minutes or until the eggs have set.

Nutrition Information

Serves: 6 |  Serving Size: 1 frittata 

Per serving: Calories: 114; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 180mg; Sodium: 142mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 1g; Protein: 8g

Nutrition Bonus: Potassium: 55mg; Iron: 6%; Vitamin A: 9%; Vitamin C: 2%; Calcium: 6% 

Lee is the author, recipe creator, and photographer behind the healthy food blog, FitFoodieFinds. She’s based in the Twin Cities where she runs her blog full time, teaches group fitness, and loves anything and everything about the outdoors. Check out her out onTwitter, Facebook, Instagram and Pinterest.

Photo courtesy of Lee Hersh. Recipe originally published on Fit Foodie Finds.

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Should You Take a Probiotic?

You may have heard that you should add a probiotic to your routine. If you thought, “Great, now what’s a probiotic?” Keep reading.

What are probiotics?

Simply put, probiotics are good bacteria that help us absorb nutrients and fight off bad bugs in the gut that may lead to disease. Though known for healthy digestion, probiotic benefits extend well beyond the gut. Recent research reveals that gut health may impact immune health, play a role in obesity and chronic disease prevention and even influence mood.

The many benefits depend on the type of bacteria. Lactobacillus and Bifidobacterium are two of the most studied bacterial strains. Among its many effects, Lactobacillus has been shown to provide relief from diarrhea, especially in children, and may provide hay fever relief for those with seasonal allergies, according to the Natural Medicines Comprehensive Database. Bifidobacterium may help with a number of ailments including irritable bowel syndrome and even respiratory infections in kids.

The evidence is mounting, but the science is still young. What we do know is that certain foods nourish the gut and positively impact gut bacteria. There is also a wide range of supplement options, so you might say that probiotics come in several forms and “flavors.”

Eating for a healthier gut

What you eat has a profound effect on gut bacteria. The goal is to edge out the bad bacteria with the good. Beneficial bacteria are naturally present in a variety of foods. Though yogurt is usually top of mind, kefir is another probiotic source that’s easy to find and perfect in a morning smoothie or overnight oats. Fermented foods like kimchi, sauerkraut, kombucha, miso and tempeh are other sources that happen to be vegan. In addition to eating these foods regularly, it’s important to eat plenty of fiber from fruits and vegetables to feed the healthy bacteria.

The jury is still out on just how much you need, and in many cases it’s hard to say exactly how much of any particular probiotic you’ll get from food. But if you’re not eating fermented foods regularly, it may be time to reconsider. Enjoy yogurt as a snack, consider topping a stir-fry with kimchi or sip a cup of miso soup with dinner.

Supplementing

Probiotic supplements are the other option. Supplements are particularly helpful in the case of sudden tummy troubles.

The probiotics aisle can be overwhelming. With rows of options, from probiotic shots to capsules and powders to elixirs touting billions of live cultures, how do you choose? With the lure of a healthy and happy gut, it’s easy to succumb to analysis paralysis. Here are a few tips that may help.

When considering a supplement:

Stick with reputable sources. Though not all quality probiotics will have it, look for certifications from independent testing labs like the U.S. Pharmacopeial Convention or NSF, which offer a vote of confidence that you’ll get what you pay for.

Choose a supplement that’s enteric-coated, or take it with food. Doing this helps the live cultures survive the acidic environment of the stomach to get to intestines, where the real work begins.

Don’t assume price equals quality. Supplements will vary from expensive to inexpensive and high quality to poor quality.

Adopt a source you can maintain. Over-the-counter or supermarket solutions may be a good fit, but some cases may call for medical-grade probiotics.

Choose a probiotic for your specific needs. Different bacterial strains deliver different results.

• Problems with constipation? Look for Bifidobacterium, as it may help increase how often you “go.”
• Looking to lower your high cholesterol? Certain Lactobacillus strains have been shown to reduce total cholesterol as much as 9–14%, according to studies.
• Traveling and want to escape Montezuma’s revenge? Consider a supplement that combines Bifidobacterium with Lactobacillus acidophilus or Streptococcus thermophilus, since these combinations seem to decrease the chance you’ll get traveler’s diarrhea.

So, you get the picture that no one pill, powder or drink will cure all. Speak with your healthcare provider and do a little research to see which one is the best fit. In any case, be consistent. Your gut is always changing. Include probiotics regularly to keep your gut bacteria happy, healthy and thriving.

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Bacon, Ham and Egg Wrap

This meat lover’s wrap from Maebells rolls up ham, bacon and egg with a tangy honey mustard sauce for a high-protein meal. In just 15 minutes, enjoy an easy-to-assemble meal that even the pickiest eater will enjoy! Sometimes the simplest things are the best things.

Bacon, Ham and Egg Wrap

Ingredients

• 1 tablespoon mayonnaise
• 2 teaspoons Dijon mustard
• 2 teaspoons honey
• 4 slices reduced-sodium bacon
• 2 large (10-inch) tortillas
• 4 slices reduced-sodium ham
• 2 slices Swiss cheese
• 4 medium lettuce leaves
• 4 slices tomato
• 2 large eggs, beaten

Directions

In a small bowl, combine the mayonnaise, Dijon mustard and honey. Set aside.

Place a skillet on medium heat, and cook the bacon until crisp (about 4 minutes each side). Remove bacon from skillet, and place on paper towels.

Wipe the skillet clean and return to heat. Place each tortilla in the skillet for about 30 seconds, or until lightly browned. Place each tortilla on a plate. Top with 2 teaspoons of the honey Dijon, two slices of ham, one slice of cooked bacon, one slice of cheese, two leaves lettuce and two tomato slices; set aside.

Spray the skillet with cooking spray, and carefully pour a beaten egg into the skillet. When the egg is set, flip, and let it cook an additional 20 seconds. Remove from heat and place on wrap.

Carefully roll your wrap and slice down the center.

Repeat with the remaining egg.

Nutrition Information

Serves: 2 |  Serving Size: 1 wrap

Per serving: Calories: 446; Total Fat: 26g; Saturated Fat: 11g; Monounsaturated Fat: 2g; Cholesterol: 244mg; Sodium: 894mg; Carbohydrate: 22g; Dietary Fiber: 1g; Sugar: 9g; Protein: 26g

Nutrition Bonus: Potassium: 73mg; Iron: 22%; Vitamin A: 10%; Vitamin C: 15%; Calcium: 22% 

Annie is the gluten-free blogger behind Maebells that has a passion for revamping classic Southern comfort food into lighter, healthier, gluten-free meals. For more from Annie, head on over to her blog and connect with her on Twitter, Facebook, and Pinterest.

Photo courtesy of Annie Holmes. Original recipe published on Maebells.

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This Is What A Serving Of Wine Actually Looks Like

If you’re accustomed to coming home at night, whipping out a giant wine glass, and filling it up to the tippity top with your favorite Pinot, then you’re probably going to be disappointed the next time you order some vino at a bar or restaurant. Though we’d all like to believe otherwise, an actual serving of wine isn’t very big. In fact, it’s only 5 ounces, and depending on the type of glass you’re using, that can look really small. “Oftentimes, people are shocked when they see a proper pour of wine,” sommelier Victoria James, wine director at New York restaurant Piora, tells SELF.

“At home,” she continues, “you’re probably pouring yourself 7 to 9 ounces, and, let’s be honest, you’re probably having more than just one.”

Over-pouring is a problem that is especially common if your favorite wine glass is a large one. Now, you’re probably wondering, why can’t all wine glasses just be the same damn size? Why all the red-glass, white-glass tomfoolery? Well, James explains that wine glasses come in many shapes and sizes for a reason. Different glasses are designed to accentuate the different flavors and aromas of different wines.

For example, she says that a flute is good for Champagne because it keeps the bubbles in the glass for longer, while the larger, more open rim on a standard wine glass will allow you to, “get your nose in and appreciate the complex aromatics.” And, aside from that flute, the majority of these glasses can accommodate a lot more than a single 5-ounce serving. And that’s where things can tend to get tricky in the over-pouring department.

A glass of wine with dinner can be a great way to unwind at the end of a stressful day. Too many glasses, on the other hand, can mess with your sleep and stack on the calories, which can get in the way of any weight loss goals you may have. A single serving of wine, whether it be red, white, rosé, or bubbly, will have between 105 and 125 calories, and, if you’re over-pouring, those calories can add up quickly.

If you’re actually interested in paring down your pour of wine, there are a couple things you should know. In a standard 750-mL bottle of wine, there are roughly five glasses of wine. This means that with each serving, you’ll want to aim to pour yourself one-fifth of the bottle. If you’re in need of a visual aid, we’ve got just what you need. The graphic below demonstrates what 5 ounces of wine actually looks like in six different glasses. File it away and never wonder how much you’re drinking again.

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8 Twenty-Minute Recipes for Busy New Moms

Devoting what seems like all the time in the world to motherly duties like nursing, diaper changing, and cuddling with baby leaves little room for cooking. The good news is that feeding your family healthy, flavorful dishes doesn’t have to be time-consuming. Try one of these quick and tasty meals that’ll satisfy taste buds of all ages!

1. High-Protein Chicken Salad| MyFitnessPal Original Recipes

Got leftover chicken? You’re in business! This fuss-free favorite features creamy Greek yogurt, grapes, and shredded chicken for a tangy and satisfying lunch in minutes. Recipe makes 6 servings at 3/4 cup + 2 slices whole grain bread + 1 medium lettuce leaf each.

Nutrition (per serving): Calories: 364; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g

2. Zucchini Chicken Wrap | MyFitnessPal Original Recipes

Wraps are a hassle-free, portable, and nutritious lunch option—perfect for busy moms! In addition to feta, hummus, and oregano, this Mediterranean delight has a boatload of veggies like zucchini, roasted red peppers, onion, and spinach. We recommend using 100% whole grain wraps for a fiber boost. Serve with hummus or guacamole on the side for dipping. Recipe makes 4 servings at 1 wrap each.

Nutrition (per serving): Calories: 248; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 38mg; Sodium: 556mg; Carbohydrate: 16g; Dietary Fiber: 13g; Sugar: 3g; Protein: 18g

3. 20-Minute Zesty Shrimp Lettuce Wraps | MyFitnessPal Original Recipes

These light and flavorful low-carb shrimp wraps pack a protein punch without leaving you feeling weighed down. Black beans and crispy veggies round out this fresh and flavorful recipe. To cut down on prep time, feel free to buy pre-cooked shrimp at the store. Bonus point if you add a couple cloves of minced garlic! Some studies have shown that babies suckled more vigorously when garlic is involved! Recipe makes 4 servings at 3 filed lettuce wraps each, but munch on more if the serving feels too skimpy.

Nutrition (per serving): Calories: 130; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 115mg; Sodium: 436mg; Carbohydrate: 10g; Dietary Fiber: 3g;  Sugar: 5g; Protein: 15g

4. Fried Egg Avocado Toasts  | Cooking Light

Avocado toast is super trendy right now for good reason. It’s quick, packed with healthy fats, and downright delicious—especially with an egg on top for extra protein! Top them off with sprouts and salsa for a dose of vitamins and added flavor. Recipe makes 4 servings.

Nutrition (per serving): Calories: 247; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Cholesterol: 186mg; Sodium: 544mg; Carbohydrate: 19g; Dietary Fiber:6;  Sugar: 3g; Protein: 11g

5. Easy Taco Salad | Devin Alexander’s book I Can’t Believe It’s Not Fattening

It doesn’t get much easier than this festive taco salad. After all, who doesn’t love hot ground beef, zesty pico de gallo, and crunchy tortilla chips served up on a bed of greens? Garnish with diced green onions and cubed avocado. Recipe makes 1 serving.

Nutrition (per serving): Calories: 308; Total Fat: 10; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 64mg; Sodium: 423mg; Carbohydrate: 30g; Dietary Fiber: 2g; Sugar: 8g; Protein: 28g

6. Roasted Red Pepper Soup with Shrimp | Clean Eating

There’s nothing not to love about this ten-minute soup. Aside from being super quick to whip up, it also supplies plenty of fiber in one serving. Did we mention it taste delish, too? Recipe makes 4 servings at 1 1/2 cups soup, 4 shrimp and 2 ounces baguette each.

Nutrition (per serving): Calories: 376, Total Fat: 8 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 1 g, Carbs: 59.5 g, Fiber: 12 g, Sugars: 10 g, Protein: 16 g, Sodium: 416 mg, Cholesterol: 43 mg

7. Healthier Kung Pao Chicken| Fit Foodie Finds

Imagine all the goodness of Chinese takeout without the extra sodium and oil. This healthier take on the classic doesn’t sacrifice on flavor. To conquer your spice cravings, serve with a drizzle of sriracha. Garnish with toasted cashews or peanuts and serve over a bed of brown rice.

Nutrition (per serving): Calories: 375; Total Fat: 20g; Saturated Fat: 5g; Monounsaturated Fat: 8g; Cholesterol: 82mg; Sodium: 495mg; Carbohydrate: 14g; Dietary Fiber: 3g; Sugar: 8g; Protein: 31g

8. Open Faced Avocado Egg Salad Sandwich | Avocados From Mexico

Egg salad just got a healthy makeover! Avocado adds cholesterol-free creaminess plus a hefty dose of heart-healthy fats. Serve on toasted whole grain bread or pita.  If you’re planning to save some for the next day, add a squeeze more fresh lemon juice to keep the bright green color. Recipe makes 2 servings.

Nutrition (per serving): Calories: 354; Total Fat: 24g; Saturated Fat: 5g; Monounsaturated Fat: 13g; Cholesterol: 280mg; Sodium: 397mg; Carbohydrate: 24g; Dietary Fiber: 9g;  Sugar: 8g; Protein: 14g

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The Best Snacks To Eat After Strength Training

After you finish working out, your body is in a state of recovery. You probably feel tired, and that’s because you are tired. Your muscles are minutely injured, and any energy and nutrients your body had stored away have probably been used up. Nutrients will help you heal properly, so you need to get the ones you’ve lost back into your system as soon as you’re finished pumping iron. How do you do that? Only our favorite way: With a nutritious snack.

Before you pick your snack, it’s important to understand that different workouts necessitate different nutrients in different ratios. For example, after an intense cardio sesh you’re going to want to stock up on a bunch of carbs and a bit of protein. Strength training, however, is a different ball of wax.

“You are left with microscopic tears in your muscle cells after lifting weights,” Jennifer O’Donnell-Giles M.S., R.D.N., certified sports dietitian, tells SELF. While tearing your muscles may sound bad, it’s actually good. That tearing is what allows them to build up and heal stronger. But they aren’t going to heal all on their own. According to Giles, “nutrients are needed to build back these muscles.”

After strength training, the nutrients that will most help with recovery are protein, carbohydrates, and healthy fats. “Protein replenishes the muscle cell damage, carbohydrates replenish blood sugar loss, and good fats control inflammation,” Giles explains, and no matter the intensity of your strength training workout, you should always aim to eat a ratio of 4:1 protein to carbs. And she says you should try to eat your snack 15 to 20 minutes after you wrap things up at the gym.

One thing that does change with the intensity of your workout is the size of your snack. Usually in the beginning of your strength training practice, Giles says your workouts will tend to be more basic. A lighter intensity workout might consist of 10 to 12 reps of chest presses, barbell squats with lighter weights, push-ups, dips, and pull-ups. After these lighter intensity workouts, Giles says you should eat a snack between 100 and 200 calories.

Further along in your practice, she says your workouts will begin to get more intense. Higher intensity workouts usually include the use of heavier weights, and fewer reps (6 to 9) of moves like deadlifts, leg presses, and jump squats. After these higher intensity workouts, she says to eat between 300 and 500 calories. Below, you can find some snack options for each of these different levels of intensity.

Snacks following light strength training:
These snacks are incredibly simple to throw together and can even be tossed in your gym bag before you head to your workout.

• Homemade granola made with whole oats, dried fruit and nuts
• Low-fat chocolate milk
• Non-fat Greek yogurt
• 1 banana with 1 tablespoon of peanut butter
• 1/2 cup of edamame

Snacks for after intense strength training:
These snacks are a little bit more like meals. And that’s OK. After an intense strength training workout is not the time to being worried about counting calories (though you still don’t want to go totally crazy). Giles says these are exactly what you need.

• Protein smoothie made with 1 scoop high quality whey protein isolate powder, banana, almond milk, frozen berries and spinach
• Two scrambled eggs, with two slices of whole wheat toast, and sliced avocado
• Grilled chicken on high protein whole grain tortilla with hummus and cucumbers
• Quinoa with black beans, diced grilled tofu, chopped kale, olive oil, and sea salt
• Tuna (mixed w non-fat plain Greek yogurt instead of mayo) on whole wheat pita with romaine lettuce and roasted red peppers

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7 Sneaky Tricks That Save Time in The Kitchen

Cut back on time spent in the kitchen prepping and cooking healthy foods by using these fun food hacks. No longer do you need to wait days for water to boil or or what seems like forever for your bananas to ripen. These tips arm you with an arsenal of quick-cooking solutions yielding delicious results.

1. Ripen Green Bananas

Are you tired of waiting days for your bananas to ripen? Wait no longer! With just a little kitchen magic and 25 minutes, you can turn hard, unripe green bananas into perfectly overripe bananas that are ready for banana bread baking. Place unpeeled bananas on a foil-lined baking sheet, and bake at 350°F for 25 minutes or until the peel is black and the bananas are soft. Cool and use in your favorite recipes like smoothies, banana pudding or banana bread.

2. Hard-Cook Eggs in the Oven

Skip the pot of boiling water, and grab a muffin tin to make the best-tasting, easy-to-peel, hard-cooked eggs. Just follow these three steps: place a whole egg in a dry muffin cup, bake at 350°F for 27 minutes, then transfer the cooked eggs to an ice bath for 10 minutes. Chilling the eggs in a large bowl of ice water stops the cooking process to prevent the dreaded green-ringed yolk.

3. Hull Strawberries with a Straw

Stop wasting the top third of your strawberry trying to cut off the green leaves. Hull strawberries simply by inserting the tip of a straw in the bottom of the berry. Push through, and pop out the stem.

4. Toast Nuts in the Microwave

Say goodbye to burned nuts and hot kitchens. Toasting nuts has never been easier when you prepare them in the microwave. Place nuts in a microwave-safe dish, and cook on high for 2 minutes. Stir and place the nuts back in the microwave to cook for another minute. Stir and continue to cook in 30-second intervals until nuts smell fragrant. Depending on the strength of your microwave, almonds toast in about 4 minutes, and walnuts and pecans toast in 5 minutes. Just remember to let your nose be your guide. Once the nuts become fragrant, they are done.

5. Halve Grape Tomatoes in Seconds

Cutting grape tomatoes has never been faster when you use this trick. Arrange grape tomatoes in a single layer in the center of a flat plate then top with another flat plate of the same size. Press the top plate down gently with your hand while running a sharp knife horizontally between the two plates. In an instant, you’ve sliced as many as 20 tomatoes.

6. Peel and Devein Shrimp in One Step

Peel and devein shrimp like a pro by using kitchen shears to cut through the outside of the shell along the length of the shrimp. Peel the shrimp, then use the tip of the kitchen shears to remove the vein.

7. Let the Blender Clean Itself

Stop scrubbing chia seeds off the blades, and let the blender do the tough cleaning for you. Once the contents of the blender have been removed (i.e., eaten), add hot water and a drop of dish soap and blend. Pour out soapy water, repeat if necessary and rinse with more hot water.

Photo credit: Holley Grainger Nutrition

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