5 Streaming Workout Classes to Try at Home

Whether you’re craving high energy hip-hop cardio dance or the latest barre workout, streaming classes make working out at home super-convenient. Ranging from workouts with celebrity trainers to actual classes with real students like you, having boutique fitness classes in the comfort of your living room — for a fraction of the price you’d pay in a studio — is like a dream come true. Even better, if you’re at all shy or self-conscious, these classes let you work out without anyone watching. If you haven’t explored streaming classes, it’s time to bust out of your fitness rut and try something new. Whatever you’re in the mood for, there’s a class for you just a click away.

IF YOU NEED HIGH ENERGY: CRUNCH LIVE

I’m one of those unlucky people with no sense of left and right and garbage rhythm. I’ve always wanted to take a hip-hop dance class, but am way too worried about my lack of coordination. Thankfully, Amanda Robinson’s “Center Court Choreography” dance class on Crunch Live means I can dance as though nobody’s watching.

Combining cardio moves with choreography from the NBA’s Brooklyn Nets dancers, this class promises to torch tons of calories in just 30 minutes. It’s intense, and I found myself struggling to keep up as Robinson introduced me to moves like “the drop it low,” a series of side-to-side movements with chest bumps and arm swings that took me several repetitions to even kind of get right. Thankfully, it’s not about perfection. “Just have some fun! You’re getting some cardio in,” she tells viewers at home.

Crunch Live has a variety of streaming fitness classes by Crunch Gym instructors around the world. Try this insanely fun and intense workout with Crunch Live’s free 10-day trial.

IF YOU’RE FEELING EXPERIMENTAL: BIZZIE GOLD’S BUTI YOGA

For all the newbies to Buti Yoga, it isn’t like any yoga class you’ve ever tried before. Here’s a tip: Wait until you’re alone in your home to try these classes. Many of the moves resemble twerking and involve pelvic thrusting to playlists with the latest hip-hop and throbbing dance beats. That said, Buti Yoga is a killer workout — and it’s fun, too.

Gold shakes up your yoga practice, adding rhythmic circular movements and infusing her yoga practice with high-energy primal dance moves. Her informal, unconventional teaching style has earned her a major following. Expect to sweat during the workout and to have aching quads as you walk up and down stairs the next day.

IF YOU NEED TO START OUT SLOW BUT STRONG: PILATESOLOGY 

Real Pilates instructor Alycea Ungaro’s “Top To Bottom Mat” video (available as part of a free trial of their streaming library) is perfect for anyone who wants to wake up their body after missing a few workouts or to slow things down and take their Pilates practice to a deeper level. Ungaro pays close attention to form, constantly switching up the alignment and rhythm of each movement to challenge the body and keep participants from cheating by relying too much on momentum.

“When you get used to your practice, one rhythm change, one tempo change, one isolation is mind-blowing,” says Ungaro in the video. Expect to build slowly to a burn, as you do a series of moves isolating your deep abdominal muscles. As I watch Ungaro carefully adjust each of her students, I can’t help but wish I was in her class in real life. But I’ll settle for the next best thing at home on my mat.

IF YOU HAVE SERIOUS FITNESS GOALS: PHYSIQUE 57

“You are feeling that burn,” says Katie Mitchell, a master trainer for Physique 57, during her Cardio Sculpt: Lower Body workout. “That means that you are literally feeling your body change.” With studios in the Hamptons, Beverly Hills, New York City and Bangkok, Physique 57 is one of the more challenging barre classes out there, and this particular class is no exception. I couldn’t help but marvel at how Mitchell and the two trainers working out alongside her managed to demonstrate the moves without looking remotely flustered or losing their picture-perfect smiles. My legs shook beneath me as I clung to the kitchen counter (my at-home substitute for a ballet barre), gritting my teeth.

One of the unique elements of Physique 57’s streaming classes — which you can try for free for a week — is that you can pair them with diet and fitness plans to achieve your goals. For instance, this workout is part of their “Lose 10 in 10” program and comes with meal suggestions and a schedule of workouts and rest days to help you lose 10 pounds in 10 weeks.

IF YOU NEED TO GET GROUNDED: YOGAGLO

YogaGlo (which offers a 15-day free trial) offers a huge range of yoga classes for pretty much anyone including people who might not normally do yoga regularly in a group setting: runners, new moms, cyclists and men.

In Chelsey Korus’s “Drop That Beat” vinyasa flow class I connect to my breath, moving fluidly through a series of warrior-centered postures, as Korus urges viewers to tune in to the present moment and empty our minds of nagging thoughts. Korus offers helpful visual cues, coaxing you to imagine things like squishing “a grape between your tailbone and the floor.” As the class winds to an end, we massage our low backs on the floor and shake our legs to stimulate our circulation. I feel so zen when I’m done it’s almost like she was in the room with me.

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GEAR UP FOR YOUR NEXT WORKOUT

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Recipe: One-Pan Loaded Cauliflower Nachos

These are “na-cho” usual chips. This Fit Foodie Finds recipe uses roasted cauliflower as the nacho base and is topped with chicken, cheese and beans. Not only do you get an extra serving of veggies from the cauliflower, the beans also provide a healthy dose of fiber and protein. Feel free to customize these cauliflower nachos by adding your favorite toppings such as guacamole, black beans or ground beef.

One-Pan Cauliflower Nachos

Ingredients

For the Roasted Cauliflower

• 1 head cauliflower
• 2 tablespoons olive oil, divided
• 1 tablespoon garlic powder
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• Salt and pepper, to taste

For the Toppings

• 1/2 cup shredded cheddar cheese
• 1/2 cup shredded rotisserie chicken (or 1 large chicken breast)
• 1/2 cup cooked pinto beans
• 1/4 cup diced red onion
• 1 jalapeno, sliced
• Fresh cilantro
• Pico de gallo, optional
• Special sauce: (1/2 cup plain Greek yogurt + 2 tablespoons Frank’s Red Hot), optional

Directions

Preheat oven to 400ºF, and rub a baking sheet with a teaspoon of olive oil. Prep cauliflower by cutting the head into quarters. Then, slice into thin chiplike pieces. Place on pan.

Drizzle cauliflower with the remaining  olive oil and season with garlic powder, chili powder, cumin, salt and pepper. Bake for 25 minutes.

Remove from oven and flip the cauliflower. Add cheese, chicken, beans, onion, jalapeno and cilantro. Bake for 5–10 minutes, until the cheese has melted.

Serve with pico de gallo and special sauce, if desired!

Nutrition Information

Serves: 2 |  Serving Size: 1/2 the pan

Per serving: Calories: 380; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 10g; Cholesterol: 11mg; Sodium: 354mg; Carbohydrate: 31g; Dietary Fiber: 11g; Sugar: 9g; Protein: 27g

Nutrition Bonus: Potassium: 941mg; Iron: 18%; Vitamin A: 14%; Vitamin C: 236%; Calcium: 27%

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15 Vegetarian Options to Order at Chain Restaurants

Say goodbye to the days of feeling helpless and defeated when trying to eat out as a vegetarian. With the popularity of vegetarian and vegan diets on the rise, it’s becoming easier and easier to eat meatless at your favorite restaurants. Menus often include symbols indicating a meal is vegetarian-friendly, and servers are often trained to accommodate special diets. There are even entire apps dedicated to highlighting vegetarian-friendly restaurants.

Check out these suggestions to find the healthiest, tastiest meatless options at some of the most popular chain restaurants!

Healthiest Pick: Buddha’s Feast (steamed)

Why It Made the Cut: This dish is vegetarian heaven: five-spice tofu, asparagus, shiitake mushrooms, broccoli and carrots are tossed in a savory sauce to create a low-calorie, high-protein dish. If you’re looking for something a little more filling, order it stir-fried to add 230 more calories and 8 more grams of fat.

Nutritional Stats:  260 calories, 4g fat, 32g carbohydrates, 10g fiber, 26g protein

Dietitian’s Tips: For vegetarians, getting enough variety of protein throughout the day can be difficult. Soy products (such as tofu and tempeh) are a great protein option; they are packed with essential amino acids and nutrients such as calcium and iron.  If you don’t normally cook tofu at home, seek out restaurants that offer it on their menu for a protein-packed meal.

Close Contenders:

• Shanghai Waldorf Salad: To load up with vegetables, choose this kale salad garnished with fresh apples and grapes, candied walnuts and a miso-lime vinaigrette! (630 calories, 51g fat, 36g carbohydrates, 8g fiber, 11g protein)
• Stir-Fried Eggplant: If you can handle the spice, choose this Chinese eggplant tossed in a sweet soy-chili glaze with green onions and garlic. (480 calories, 23g fat, 65g carbohydrates, 9g fiber, 7g protein)

Healthiest Pick: Strawberry Fields Salad

Why It Made the Cut: This mixed green salad is topped with balsamic-glazed strawberries, fresh goat cheese, shaved Parmesan and glazed pecans, with a balsamic vinaigrette dressing. Goat cheese is an excellent source of protein and lower in calories that other cheeses, and pecans are rich in antioxidants and healthy fats.

Nutritional Stats: 610 calories, 10g fat, 40g carbohydrates, 6g fiber, 11g protein

Dietitian’s Tips: Simple salads can be boring and unsatisfying. Look for those that incorporate cheeses and nuts, as well as fruits or vegetables, to create a salad that keeps you fueled for hours! In general, mixed greens, kale and spinach are the most nutrient-dense lettuce options. Substitute the typical high-calorie dressing for olive oil, balsamic vinegar and a dash of lemon juice.

Close Contenders:

• Spinach Florentine Flatbread: Spinach, artichoke hearts, a blend of creamy cheeses and fresh basil combine to create the perfect veggie flatbread. Found on the appetizer menu, this dish is a lighter option that can be paired with a side of steamed broccoli (50 calories). (540 calories, 15g fat, 49g carbohydrates, 3g fiber, 17g protein)
• Tomato Basil Soup: When offered as the soup of the day, this dish is the perfect light lunch or dinner option. Chunky tomatoes and fresh herbs and spices combine with crumbled feta cheese and crunchy croutons for a classic savory dish. Pair it with a house salad (210 calories) for a boost of vegetables. (300 calories, 24g fat, 20g carbohydrates, 4g fiber, 5g protein)

Healthiest Pick: Whole Grain Linguine with Traditional Marinara Sauce

Why It Made the Cut: Get your pasta fix with this hearty vegetarian meal. While many other meatless Italian dishes rely heavily on cream and cheese, this option does neither — it’s vegan! Pair this dish with a famous house salad with low-fat dressing for only 90 more calories and a bowl full of veggies.

Nutritional Stats: 490 calories, 13g fat, 74g carbohydrates, 16g fiber, 19g protein

Dietitian’s Tips: When looking for a protein-packed plant-based meal, whole grains are a great place to start. Olive Garden’s whole grain linguine has 17 grams of protein alone — more than any other pasta option on the menu. As an extra bonus, whole grains are packed with fiber, keeping you satisfied for longer after each meal.

Close Contenders:

• Cheese Ravioli with Marinara Sauce: This ravioli dish is stuffed with a blend of Italian cheeses and topped with marinara sauce, providing a warm Italian classic. Consider splitting this dish with a friend if you need to shave off some calories. (780 calories, 39g fat, 68g carbohydrates, 5g fiber, 41g protein) 
• Ravioli de Portobello: Stuffed with rich mushrooms and topped with creamy smoked cheese, this ravioli dish is sure to satisfy even the carnivores in the crowd. The large size of this dish gives it a slightly higher calorie count than other options, so consider placing half of it in a to-go box for tomorrow’s lunch. (820 calories, 46g fat, 73g carbohydrates, 6g fiber, 27g protein)

Healthiest Pick: Cheese Enchilada with Rice & Black Beans

Why It Made the Cut: This combination is offered on the flexible Fresh Mex Pairings Menu. Looking for a few less calories? Just pick two of these dishes instead of all three. If you want to substitute different side dishes, this menu also offers a house salad.

Nutritional Stats: 590 calories, 26g fat, 64g carbohydrates, 8g fiber, 23g protein

Dietitian’s Tips: Two staples of Mexican cuisine — rice and beans — are great options for vegetarian and vegan diets alike. Combining rice and beans provides your body with a “complete” protein, meaning you get all of the essential amino acids you need, in one meal. (Other complete protein options for vegetarians are quinoa, eggs and dairy.)

Close Contenders:

• Vegetarian Fajitas: Build this vegan dish by starting with the fajita peppers and onions as your topping, paired with corn tortillas for a hearty whole grain. (450 calories, 24g fat, 52g carbohydrates, 7g fiber, 6g protein)
• House Salad with Quinoa-Wheat Berry Blend: Start with a house salad, and then add the quinoa-wheat berry blend to get a hearty serving of whole grains with your vegetables. Add a side of asparagus and garlic-roasted tomatoes (70 calories) or black beans (120 calories). (270 calories, 10g fat, 37g carbohydrates, 5g fiber, 10g protein)

Healthiest Pick: Sautéed Mushrooms, Steamed Broccoli and a House Salad

Why It Made the Cut: If you’re looking to boost your veggie intake, the Outback side dish menu has you covered. Mushrooms, broccoli and a fresh house salad are just some of the many dishes you can combine for a delicious meal. You can also sub out fresh seasonal mixed veggies (148 calories) or a baked potato (230 calories).

Nutritional Stats: 377 calories, 21.3g fat, 32.9g carbohydrates, 9.8g fiber, 16.1g protein

Dietitian’s Tips: Although eating at a “steakhouse” might seem like one of the least vegetarian-friendly choices, Outback offers an impressive list of vegetable side dishes,  ranging from grilled asparagus and sautéed mushrooms to a baked sweet potato. Pairing any of these side dishes with a vegetarian entree or appetizer can create a flavorful meatless meal.

Close Contenders:

• Blue Cheese Pecan Chopped Salad: Found on the premium salad menu, this fresh salad is a combination of mixed greens with shredded carrots, red cabbage and green onions topped with flavorful cinnamon pecans and Aussie crunch. It’s all tossed with blue cheese vinaigrette and topped with blue cheese crumbles. (339 calories, 16.6g fat, 38.7g carbohydrates, 10.2g fiber, 14.1g protein)
• Sweet Potato with Asparagus: Take your pick from the list of Aussie sides, but this pair of veggies is our favorite combo to create a tasty plant-based meal. (346 calories, 6.2g fat, 67g carbohydrates, 11.6g fiber, 7.2g protein)

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Lunch-O-Matic: Reinventing Leftovers for Lunch

The packed lunch can be one of the most depressing meals to make and to eat, but it doesn’t have to be that way. We’ve discovered a magic formula for delicious lunches that are simple to make and put your leftovers to good use.

First, here are a few nuggets of advice to consider before we dive into the formula. Our method is guaranteed to make tasty, nutritious midday meals — worthy of getting giddy at your desk — a reality.

PRE-PLANNING PREVENTS POOR LUNCH CHOICES

Say that three times fast! Delicious, quick lunches start at the grocery store. Give some thought to ingredients that will be easy to pack when you’re navigating the aisles. Think about filling your pantry and refrigerator with lean proteins, whole grains and lots and lots of bright, fresh vegetables. Then, when you’re cooking up dinner, make a little extra so you can reinvent your leftovers as your next day’s lunch.

LETTUCE BEFRIEND THE SALAD

The Lunch-O-Matic formula is best executed as a flavorful salad because a big pile of leafy greens and vibrant raw vegetables are the perfect canvas to reinvent leftover grains and proteins. This approach ensures that you get plenty of fiber-full veggies, and you stay energized throughout the day. It’s a practical way of managing extra food — and capitalizing on your time, energy and resources put into meal preparations!

SOMEONE STOLE YOUR LUNCH?

If you find yourself without your prepacked lunch, you can still use the Lunch-O-Matic guidelines while standing at the salad bar.

THE LUNCH-O-MATIC FORMULA

Make a quick, healthy, satisfying and flavorful lunch in a snap.

START WITH

3–6 ounces of protein: This can be leftover meat, seafood or tofu you cooked up the night before or something as easy as canned tuna, chickpeas or white beans. Steamed edamame is also a great choice, as are hard-boiled eggs.

3–4 cups of fresh, leafy greens: We suggest going as deep green as possible with kale, spinach, arugula and collards, but don’t forget about romaine, chopped Brussels sprouts, baby lettuces and herbs. There are also endive, radicchio and the sometimes overlooked chopped celery and shaved fennel to add flavor and texture.

ADD

1/2 cup–1 1/2 cups whole grains or starchy vegetables or fruits: These are carbohydrate-dense ingredients, and you can pick one kind or mix and match them all. Toss 1/2 cup of brown, black, red or white rice over your greens or even quinoa, bulgur, farro or oats. Roasted sweet potatoes, squash or root vegetables add texture and color. Sometimes we go crazy and add grains along with a little bit of sliced apple, pear or stone fruit to sweeten the deal.

FINISH WITH

1–2 tablespoons of simple dressing: We like a squeeze of lemon and a drizzle of olive oil, but mix and match your favorite juices, vinegars and oils to make your own vinaigrettes. If you’re using very sour vinegars, a little honey or maple syrup will balance out the flavors and add intrigue to your salad.

1–2 tablespoons of textural toppings: Chopped almonds, hazelnuts or pecans work beautifully here, as do pumpkin seeds or sunflower seeds. Perhaps you’re less of a crunch person and prefer creamy textures to finish your salads — try sliced avocado or crumbled cheese.

Give the Lunch-O-Matic a shot! We’re pretty certain it will transform your lunches — and maybe even the way you think about dinner and breakfast, too!

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6 Exercises That Burn Calories in Overdrive

If your health, fitness, or body composition goals involve fat-burning or losing weight, after working on your nutrition, you’re going to want to focus on fitness routines tailored to those goals. In most cases this means regular workouts that involve exercises that burn calories and build muscle. Most people immediately associate cardio with calorie-burning, and they’re not wrong, exactly—in the moment, cardio can burn more calories than strength training. But the truth is that strength training also plays a critical role in calorie-burning, because the more lean muscle you have, the more calories you burn while at rest.

The most efficient way to work out to lose weight or burn fat is to do high-intensity workouts with exercises that work lots of muscles at once—think compound exercises that work your whole body from head to toe and get your heart-rate up at the same time. There’s a lot more to this—you might be interested in our story What Burns More Calories: Cardio or Weight Training? for more details on this topic. Here’s also some more information about the best workouts for weight loss. And you might also find this story about how the afterburn effect works relevant to your interests.

But back to those high-intensity compound exercises that burn calories and work your whole body. For a lot of people, burpees and burpee-variations hit the sweet spot here: It’s a bodyweight exercise that works your muscles and also counts as cardio. But most people have a bit of a love-hate relationship with burpees (less “love you” and more “damn you” most days). Understandably.

So for those of you whose feelings lean toward hatred, we spoke to Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan, to ask him for a few of his favorite burpee alternatives. Unlike the classic bodyweight powerhouse, these moves require some equipment—dumbbells, kettlebells, TRX bands—all of which your gym probably keeps around. They’re individual moves (not an entire workout), so incorporate them into your routine whenever. Sure, they might not be the exact same as everyone’s favorite staple, but they torch a hell of a lot of calories, too. And remember: If your goal is to maximize your calorie-burn, focus on intensity, intervals, and minimizing rest between exercises (with the obvious caveat that you should consult a doctor before taking on new training regimens, and also make sure you’re using proper form to avoid hurting yourself.) Got all that? Good, let’s get started.

1. DUMBBELL SQUAT, CURL, PRESS

Hold a pair of dumbbells at your side. Standing with your back straight and your feet shoulder-width apart, bend your knees as low as you can without letting the dumbbells touch the floor. Return to the starting position. Curl the dumbbells to your shoulders, then press the weights overhead. Lower to the starting position. Do 3 sets of 8 reps.

2. KETTLEBELL GOBLET SQUATS WITH “HEARTBEAT” AND PRESS

Grab a kettlebell holding it close to your chest with your feet shoulder-width apart. Squat and hold the position at the bottom. Extend the kettlebell as far ahead as possible and then bring it back to your chest (the “heartbeat”). Push through your heels and stand back into the starting position. Extend the kettlebell overhead with both hands until your arms are straight. Return to starting position. Do 3 sets of 8 reps.

3. DEATH CRAWLS

Assume a pushup position with your hands holding onto the dumbbells, keeping your body straight. Perform two pushups and then return to the starting position. Do a single-arm dumbbell row on one side and then the other. “Walk” each dumbbell forward as far as possible—will probably be about 5 to 20 inches—moving your entire body forward. That’s 1 rep. Do 2 sets of 8 reps.

4. TRX ATOMIC PUSHUP

Put your feet in the TRX cradles (the band, not the hand grip) so they’re suspended off the ground. Get into the pushup position with your hands slightly wider than shoulder-width apart on the ground. Keeping your body straight, lower until your elbows are at 90 degrees. Push back up to the starting position. Pull your knees and feet toward your chest as far as possible, then return to the starting position. Do 2 sets 10 reps.

5. DUMBBELL WALKING LUNGES AND PUNCHES

Grab a pair of dumbbells and hold them just below your chin with your palms facing in. As you step forward with your left leg, punch your right hand straight ahead, your right palm facing the ground. Return to starting position. Repeat on the other leg using opposite arm. That’s one rep. Do 3 sets of 16 reps.

6. KETTLEBELL SWINGS AND PUSHUPS

Hold a kettlebell with both hands and stand straight. Extend your arms down so the kettlebell hangs below your pelvis. Using the muscles of your glutes and legs only, swing the kettlebell through your legs approximately up to chest level. Do not round your back or bend your knees too deep. This is a continuous pendulum-type movement using the momentum from your swing. Do 15 reps. After, immediately drop to the ground and perform 15 pushups. Take 1 minute off between sets. Do 3 sets of 15 kettlebell swings and 15 pushups (so 30 per set).

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7 Satisfying Ways to Use Peanut Butter

Happy National Peanut Butter Lover’s Day! Whether you like it thick and crunchy or smooth and creamy, today is the day to go nuts for this undeniably delicious spread. Peanut butter is a nutrient-dense boost of calories, fat and protein. In addition to the classic peanut butter and jelly on toast, we’ve put together a handful of satisfying recipes that incorporate peanut butter in unconventional ways.

1. NO-BAKE PEANUT BUTTER GRANOLA BARS | HUMMUSAPIEN

Ditch processed granola bars for these yummy no-bake peanut butter granola bars. Sweet medjool dates and peanut butter holds together high-fiber oats, chia seeds and flaxseed. These bars are an energizing snack to refuel with after a tough workout. Recipe makes 12 servings at 1 bar each.

Nutrition (per serving): Calories: 198; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrate: 29g; Dietary Fiber: 5g; Sugar: 12g; Protein: 5g

2. THAI CHICKEN SALAD WITH PEANUT DRESSING| COOKING LIGHT

At only 262 calories per serving, this chicken salad with a taste of Thai serves as an easy entree or appetizer. Enjoy refreshing bean sprouts, lettuce, carrots and celery lightly marinaded in a tasty peanut butter sauce.

Nutrition (per serving): Calories: 262; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Cholesterol: 63mg; Sodium: 599mg; Total Carbohydrate: 17g; Dietary Fiber: 4g; Protein: 28g

3. CHOCOLATE PEANUT BUTTER BITES | RUNNING WITH SPOONS

Craving a treat? Whip up these easy chocolate peanut butter bites to satisfy your sweet tooth. You won’t even have to bust out the mixer or turn on the oven! Recipe makes 12 servings at 1 ball (2-inches in diameter) each.

Nutrition (per serving): Calories: 123; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 0mg; Carbohydrate: 13g; Dietary Fiber: 2g; Sugar: 7g; Protein: 4g

4. AFRICAN PEANUT SLAW | CLEAN EATING

This recipe features a truly tantalizing combination of flavors, including warming curry powder, bright ginger and nutty peanuts. Finely chopped jalapeños give this stew a nice, mild background heat, but if you’re chile-averse, you can cut down or omit them. Recipe makes 10 servings at 1/2 cup cooked rice + 1 cup stew + 1/2 tablespoon cilantro each.

Nutrition (per serving): Calories: 305; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 608mg; Carbohydrate: 55g; Dietary Fiber: 8g; Sugar: 11g; Protein: 10g

5. CHICKEN SATAY WITH PEANUT SAUCE | COOKING LIGHT

Marinate chicken in a coconut milk and curry powder  mixture, and serve with a spicy peanut sauce for an easy, economical Indonesian-style grilled main dish. Recipe makes 8 servings.

Nutrition (per serving): Calories: 270; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 65mg; Sodium: 708mg; Total Carbohydrate: 11g; Dietary Fiber: 1g; Sugars: 8g; Protein: 28g

6. HEALTHY NUT BLUEBERRY SMOOTHIE | EATING BIRD FOOD

This health nut blueberry smoothie is quick and simple—not to mention super tasty. The coconut gives a little chew to this naturally sweet, slightly nutty drink. Whip one up for your afternoon snack today! Recipe makes 2 servings.

Nutrition (per serving): Calories 223; Total Fat: 8g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 166mg; Carbohydrate: 36g; Dietary Fiber: 8g; Sugar: 20g; Protein: 7g

7. CHICKEN WITH PEANUT SAUCE & SWEET POTATOES | CLEAN EATING

No skillet is required to make this scrumptious chicken tossed with a sweet and spicy peanut sauce. Just pack it into the foil and take it out 
to the grill; it’s a no-mess dinner solution. Recipe makes 4 servings.

Nutrition (per serving): Calories: 335, Total Fat: 10g, Sat. Fat: 2g, Monounsaturated Fat: 0.5g, Polyunsaturated Fat: 0.5g, Carbs: 30g, 
Fiber: 7g, Sugars: 9g, Protein: 33g, Sodium: 169mg, Cholesterol: 65mg

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9 Ways to Lose Weight That Aren’t Just Diet and Exercise

The formula for weight loss is, by now, probably burned into your brain: Exercise more often and eat a healthier diet. But there’s good news if that sounds old hat to you. Sleep, stress levels and even your plate size can affect your weight-loss efforts if you’re doing them the right way. Try these nine strategies to reach your goals faster.

1. EAT (AND ONLY EAT) AT MEALS

When was the last time you had a meal and focused only on the food and the company? If you typically eat while working on a computer, answering texts, watching TV or even reading a book, it’s time to stop. British researchers reviewed 24 studies on distracted eating and found that not only do multitasking eaters consume more at their meals, they eat even more later on. “When you are eating, just eat,” says Mike Roussell, PhD, author of “The MetaShred Diet.” “This will help your body cognitively process the amount of food that you are eating, making you more satiated at the end of the meal.”

2. BUDDY UP

We all get by with a little help from our friends: “There’s nothing like the support of another person to help you reach your goals,” says Keri Gans, RDN, author of “The Small Change Diet.” “You are more likely to hit the gym if you know your friend is counting on you.” And you can also team up to healthy cook meals together, whether you’re cooking for one or the whole family.

3. SHRINK YOUR PLATE

Halving the size of your plate can help you eat 30% less food, according to research by Cornell University’s Food and Brand Lab. The study authors say you naturally serve yourself less with a small plate or bowl.

4. GET YOUR ZZZ’S

Yes, sleep counts in the quest to drop pounds. “Research has shown that the less hours of sleep you get, the more likely you are to make poor food choices in the morning,” Gans says. “When you’re overly tired, those sugar-loaded breakfast options become more desirable.” It may also help to…

5. INVEST IN BLACKOUT CURTAINS

Or at least a sleep mask. Too much light in your bedroom may make it harder to lose weight, according to a 2014 study published in the American Journal of Epidemiology. Researchers looked at the sleep habits and weight of more than 113,000 women over nine years and discovered that women who slept in the darkest rooms were 21% less likely to be obese compared to those sleeping in the brightest rooms. They believe light inhibits the production of melatonin, a hormone that makes us sleepy.

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READ MORE

> Your Quick & Easy Guide to Losing Weight in 2017
> Your 3-Minute Guide to Better Health & Nutrition in 2017
> The 5 Worst Things to Say to Someone Who Is Losing Weight
> What Is the Sleep-Weight Connection?

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6. KEEP A FOOD AND MOOD JOURNAL

“Writing down everything you eat and the moods you are experiencing throughout the day can definitely be eye-opening,” says Gans. This will help you spot habits, which means you can then take action to change those habits, she explains. For example, you may notice that every time you feel anxious about work deadlines, you grab chips from the vending machine. Find a new habit — like taking a short walk, making a cup of tea or listening to a short meditation — and start doing that every time you’re drawn to those chips.

7. MANAGE STRESS

Stress has been linked to weight gain for years, and a new study suggests a stress-response protein is the culprit. University of Florida Health researchers found that mice under stress produced more of a protein called betatrophin. “Betatrophin reduces the body’s ability to break down fat, underscoring a link between chronic stress and weight gain,” wrote the study’s lead author, Dr. Li-Jun Yang. So do yoga, meditate, take walks outside — do whatever helps you chill when life has you ready to snap.

8. DRINK

Water, that is. In a study in the Annals of Family Medicine, people with higher body mass indexes were more likely to be inadequately hydrated. The study authors say that, in addition to sipping H20, eating produce that is high in water — such as watermelon, cucumber and zucchini — can help you stay hydrated and curb cravings.

9. COOK MORE OFTEN

Yes, cooking takes time, but it’s worth it for your waistline. People who cook most of their meals at home eat fewer calories and carbs, and less sugar and fat than people who cook less — even if they’re not trying to lose weight, Johns Hopkins researchers reported. Those who cooked six or seven nights a week even ate less when they did go out to eat. If you feel lost in the kitchen, take a cooking class or ask a friend who likes to cook to let you be their sous chef for a few days.

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