15 Lower-Carb Whole Food Swaps

If you’re looking for ways to cut down on carbs without switching to pricey (and processed) low-carb alternatives, try some of these nutrient-rich whole food suggestions.

 

Check out these additional suggestions for lowering your carb intake:

• Cracker Alternative: Easy Baked Apple Chips Recipe
• Steak Fry Alternative: Baked Zucchini Sticks Recipe
• Hashbrown Alternative: Spaghetti Squash Hashbrown Recipe
• 5 Low-Carb Comfort Food Alternatives
• Low-carb recipes index
• 5 Surprisingly Delicious Low-Carb Recipes
• Is Low-Carb Really King of Weight Loss?

Infographic designed by Tierra Wilson.

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Why You Don’t Go to the Gym as Much as You Should

In a survey I conducted for a newsletter, I asked potential and current personal training clients why they wished to hire a personal trainer. Far and away the top response was “lack of motivation.” In fact, that and “no time” are the top answers in most government surveys on physical activity as well.

But in 2011, three researchers in motivation science decided to dig deeper into what motivational factors led people to work out. It turns out that motivation level was not a predicting factor. The biggest predictor? How convenient people perceived where they worked out to be in relation to their daily routines.

Convenience is king. It trumps motivation. It trumps perceived value. It trumps guilt and shame (everything trumps guilt and shame over time). When it comes to long-term adherence, convenience trumps everything.

So if you are not feeling motivated to get to the gym, it’s time to look at ways to make things easier on yourself. Because signing up for a big, pretty, expensive gym clear across town is like starting a marathon dragging a sled.

If you are just starting out, start at home. Set an alarm so you wake up five minutes earlier, and just do five minutes of anything: squat, plank, hip bridge and carry something heavy (like a bag full of books) around your bedroom for five minutes. If you think that’s not enough, it was enough for some of my clients to lose significant amounts of weight before they moved on to other routines.

What matters is just getting started, which means setting that alarm (and actually getting out of bed).

If you have stalled out, ask yourself what was the most fun you ever had working out. Was it cardio? Was it camaraderie? Was it people watching? Now see if you can recreate that closer to home. Go to a park by your house and go for a brisk walk. Invite a friend or 10.

Put exercise equipment in your trunk. Face it, we spend a lot of time getting in and out of our cars. For a few months in graduate school, I kept 2 kettlebells in my car. Every time I got to campus, I got them out and just carried them as far as I could, then carried them back. It was more than enough to maintain my level of fitness, and when I got more time, I would do a little routine with all my favorite movements in them.

Invite people over to your house. Believe it or not, I don’t like working out all the time, either. I go through phases of motivation, too. And the best way I know to keep me going when I just don’t care is to invite anyone who wants to join me over to my house to work out at 9 a.m. every morning (except Sunday). I have the equipment, they bring the motivation! The most convenient workout club in the world is the one that knocks on your front door.

Ditch the hour; start thinking in minutes. Most people think they have to work out for at least an hour to be effective, but that’s just not true. Most of my clients have seen their biggest results from workouts that lasted less than an hour. Per week. That’s right, it’s not only possible, but in many cases it’s also more likely that you’ll see results working out in shorter bursts of dedicated training because you’re more likely to do it!

Here’s a whole routine that you can do in less than 10 minutes in whatever clothes you’re currently wearing, courtesy of Coach Stevo (via Dan John):

1. Stand up.
2. Lie on your stomach.
3. Get back up.
4. Lie on your back.
5. Get back up.
6. Lie on your left side.
7. Get back up.
8. Lie on your right side.
9. Get back up.
10. Rest.
11. Repeat five more times.

The point is not whether this workout is “perfect” (hint: there’s no such thing), it just matters that you do it. So set that alarm and give it a shot!

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Apple Oatmeal Bars

Bursting with comforting spices like cinnamon and nutmeg, these vegan, gluten-free apple butter oatmeal bars from Hummusapien are perfect for youngsters and adults alike. This sweet treat has oodles of soluble fiber to keep you full and aid in blood sugar control! Made without butter or flour, these scrumptious bars are guaranteed to please your belly, your sweet tooth and your waistline!

Apple Oatmeal Bars

Ingredients

• 1 cup oat flour (certified gluten-free if necessary)
• 1 1/2 cups old-fashioned oats (certified gluten-free if necessary)
• 2 tablespoons sugar
• 1 teaspoon cinnamon
• Pinch of nutmeg
• 1/4 teaspoon salt
• 1/4 teaspoon baking soda
• 1/2 cup unsweetened applesauce
• 1/4 cup melted coconut oil
• 1/4 cup pure maple syrup
• 1 medium apple, diced
• 1/2 cup naturally sweetened apple butter

Directions

Preheat oven to 325°F. Grease an 8-by-8-inch baking dish with coconut oil or cooking spray.

Combine oats, oat flour, sugar, cinnamon, nutmeg and baking soda in a large bowl.

Add applesauce, maple syrup, coconut oil and apple. Stir until combined.

Set aside a heaping half-cup of the oat mixture, then press the rest evenly into the prepared pan. Top with apple butter, spreading evenly with a spoon or spatula.

Sprinkle the rest of the oat mixture on top.

Bake for 30 minutes. Cool completely on a wire rack before cutting into 12–16 bars.

Store in the refrigerator.

Nutrition Information

Serves: 12 |  Serving Size: 1 bar

Per serving: Calories: 160; Total Fat: 6g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 28mg; Carbohydrate: 24g; Dietary Fiber: 3g; Sugar: 10g; Protein: 3g

Nutrition Bonus: Potassium: 21mg; Iron: 5%; Vitamin A: 0%; Vitamin C: 4%; Calcium: 1% 

Alexis Joseph, MS, RD, LD is the whole foods enthusiast and registered dietitian behind the plant-based food blog Hummusapien. She believes that everyone deserves to look and feel fabulous! Connect with her via Twitter, Facebook & Instagram.

Photo courtesy of Alexis Jospeh. Original recipe published on Hummusapien.

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Is Coconut Oil All It’s Cracked Up to Be?

I admit I was late to join the coconut oil craze, but it’s quickly become a staple in my pantry—and not just because it’s delicious.

Still, coconut oil is very high in saturated fat (about 90%)—a type of fat that has, for quite some time, been associated with elevated blood cholesterol levels and increased heart disease risk. The Dietary Guidelines tells us to limit this nutrient, yet a growing body of research has caused a rethink of whether or not saturated fat deserves such a bad rep. So what is the deal with coconut oil then?

While it’s high in saturated fat, we know that not all saturated fats are created equal—and this is where some of the believed health benefits of coconut oil come into play.

To simplify things, here’s an overview of some of the coconut oil’s most noteworthy benefits:

Easy-to-Use Energy Source

Lauric acid, the predominant saturated fat in coconut oil, is a medium-chain fatty acid. The body uses these types of fatty acids differently than the long-chain fatty acids that make up a large percentage of other dietary fats. Medium-chain fatty acids are processed by the liver and are quickly converted into energy by our cells, which is why studies like this one from 2003, and another from 2008, suggest that these particular fatty acids may be beneficial for weight loss––in moderation of course.

Good Cholesterol Booster

As far as blood cholesterol levels are concerned, consumption of solid fats that are rich in lauric acid, like coconut oil, have been linked to increases in both “good” (HDL) and “bad” (LDL) cholesterol levels. Which means, although your “bad” cholesterol may go up, so your good cholesterol will increase, too. And evidence suggests coconut oil may have a neutral, or even slightly beneficial effect, on cholesterol levels when used in place of other saturated, or trans-fats.

Antimicrobial & Antioxidant Advantages

Coconut oil has long been revered for its bug-fighting properties. Though more research needs to be done in this area, coconut oil contains compounds shown to prevent or fight certain viral, bacterial, and fungal infections, such as the flu, bronchitis, yeast infections, acne, and more. Additionally, coconut oil, particularly unrefined or virgin coconut oil, contains phenolic compounds which may offer health-protective, antioxidant properties.

Convenient for Cooking

As far as cooking is concerned, coconut oil works well in a variety of dishes and is particularly good for baked goods and medium-heat sautes. The mild taste makes it a popular choice for curries or other dishes that benefit from a hint of tropical flavor.

A Simple Skincare Solution

In the bathroom, coconut oil can serve as a gentle makeup remover and moisturizer, especially during cold winter months when skin is more susceptible to dryness and irritation.

So, is coconut oil all it’s cracked up to be?

Due to its high lauric acid content, virgin coconut oil is a great substitute for other types of saturated fats, such as lard and butter, and trans fats, such as vegetable shortening. But coconut oil is still a fat, and all fats are calorie-dense, so it’s best when used in moderation.

Which brings me to my next point. It’s great for cooking, but it’s probably best not to rely on just one cooking oil. Using it in addition to other types of cooking oils will not only produce better results depending on the type of dish you’re preparing, but will also provide a variety of other important fats, like heart-healthy Omega-3s.

Bottom Line: If it’s not in your kitchen cabinet already, consider adding coconut oil to your collection.

Purchasing Tip: Choosing unrefined, or virgin, coconut oil will provide the most benefits since processing practices can cancel out some of its favorable properties.

Do you use coconut oil at home? What are some of your favorite ways to use it?

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A DIY Guide to the Great Outdoors

I discovered something about myself recently. I’m an outdoorsman. I love the outdoors.

And here’s the secret: I’m not a hiker. I hate canoeing. I can barely fish. I tried to light a charcoal grill the other day, and my girlfriend just started laughing at me.

But here’s what I’ve realized: The outdoors doesn’t mean far-off mountain ranges, scenic beaches or bluffs that hang majestically over rocky outcroppings (although those are pretty sweet). Outdoors means just that: out of doors.

It’s literally right outside your door.

I live in a city. A big, crowded, loud and oftentimes smelly city. And to boot, I can practically throw a paper airplane from the door of my apartment to the entrance of my gym, where world-class workout equipment awaits…

But I will argue that there is nothing better during the summer months than exercising in and enjoying the great outdoors that are right outside of your door. In Manhattan, my outdoor time is early Saturday morning. There’s no morning commute, and most people have usually been out partying on Friday night. So when I wake up to go for a run, it’s peaceful. The quiet, in contrast for once, is almost deafening. The streets are emptier. Sometimes you can even hear a lonely bird chirp. Wherever you live, try to find an area with trees, or at least tree-lined streets. If there’s water nearby, run alongside it. You’ll feel like you’ve left for the weekend.

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Outdoors means just that: Out of doors.

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You don’t need to go far to get that feeling, and therein lies the trick. Below are some quick and easy recommendations for creating a great outdoors exercise experience, wherever it is that you live.

Leave your phone at home. Don’t reply to text messages or emails for a couple of hours. I will be the first to admit to how difficult this can be, but there’s something very cathartic in feeling — even just for an hour — that if somebody wanted to get ahold of you, they couldn’t. Unless they had hired a PI to tail you, I suppose.

Listen to the people and places around you. I love running to music, but when I take my headphones out during a run and I can hear my your own thoughts, I get into a sort of inner dialogue with myself and have some of my best ideas. No, I’m not insane (I don’t think). I’m just saying try to “unplug” without actually going off the grid.

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Bring your gym outside with you. It’s easier than you think to incorporate cross-training on your outdoor adventure. There are a ton of parks with monkey bars, basketball hoops, etc… You can do pullups on anything. You can do pushups, situps and planks anywhere there’s grass. I even use benches to do box jumps. Breaking up the monotony of your run with little cross-training sessions will not only be a better workout, it’ll make it more enjoyable.

Stretch while enjoying a view. I like to do this near a spot on the Hudson River that looks out on a pedestrian walkway. First of all, the people-watching is awesome. But it’s also a great opportunity to use a rail as support and cool down mentally and physically.

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This summer I challenge you to find your time of the week when you “escape” from where you live, without ever actually leaving.

What part of the week is your Saturday morning? Whenever or wherever it is, carve out that time and place to be in the moment, and relish the great outdoors of your hometown — trust me, it’s there for the finding.

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15 Delicious Breakfast-For-Dinner Dishes Under 400 Calories

Ever heard the saying that breakfast is the most important meal of the day? Well, if you missed it this morning, you can still make it tonight using these 15 delicious breakfast recipes you’ll be glad to serve for dinner. The recipes use timeless breakfast ingredients including egg, spinach, potatoes and cheese, and incorporate plenty of veggies—all under 400 calories.

1. Broccoli & Sun-dried Tomato Quiche | Homemade in Half the Time
Broccoli, sun-dried tomatoes, eggs and cheese come together on a flaky pie crust in this quiche recipe. With tangy sun-dried tomatoes and tender broccoli florets, you get plenty of vegetables in your meal. If you don’t like this veggie combo, switch it up with peas and carrots, spinach and sweet potatoes or whatever else you have in abundance. Recipe makes 6 servings.

Nutrition (per serving): Calories: 394; Total Fat: 31g; Saturated Fat: 13g; Monounsaturated Fat: 8g; Cholesterol: 138mg; Sodium: 652mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 3g; Protein: 14g

2. Sausage & Vegetable Egg Bake | The Lean Green Bean
This yummy sausage and vegetable egg bake is a delicious way to fit a complete meal (and some extra veggies) into one pan. Each mouthful is dense with flavor and eggy goodness! The egg bake can be prepared ahead of time, refrigerated, and popped into the oven when you’re ready to serve. Recipe makes 4 servings at 1/4 of a 9×9 pan piece. 

Nutrition (per serving): Calories: 387; Total Fat: 20g; Saturated Fat: 10g; Monounsaturated Fat: 7g; Cholesterol: 355mg; Sodium: 465mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 8g; Protein: 23g

3. Gluten-Free Zucchini Quiche | Healthy Nibbles & Bits
For our gluten-free friends, here’s a zucchini quiche complete with a nutty, gluten-free crust made from almond meal and flaxseed meal. This flavorful quiche is filled with colorful strips of zucchini noodles and orange bell pepper, and makes for an impressive main dish. Recipe makes 6 servings.

Nutrition (per serving): Calories: 261; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 113mg; Sodium: 528mg; Carbohydrate: 7g; Dietary Fiber: 5g; Sugar: 3g; Protein: 14g

4. Leek, Broccoli and Mushroom Frittata | Eat Spin Run Repeat
Itching to use that cast iron skillet? This leek, broccoli and mushroom frittata is an eggcellent way to make breakfast-for-dinner for the whole family! A frittata is basically a crustless quiche so for all you low-carbers out there, this breakfast is for you. Note that the recipe calls for unsweetened almond milk but you can also sub in hemp milk if you want it to be nut-free. Recipe makes 4 servings.

Nutrition (per serving): Calories: 185; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 423mg; Sodium: 181mg; Carbohydrate: 8g; Dietary Fiber: 2g; Sugar: 3g; Protein 15g

5. Savory Bacon and Cheese Waffles| Kim’s Cravings
How’s this for a breakfast-for-dinner idea? Combine crunchy cooked bacon, chives and cheese into a yummy waffle. Serve along with a side of your favorite veggies, and you’re set for dinner. Recipe makes 2 servings at 1 large Belgian-style waffle each.

Nutrition (per serving): Calories: 293; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 11mg; Sodium: 814mg; Total Carbohydrate: 37g; Dietary Fiber: 6g; Sugars: 3g; Protein: 18g

6. Huevos Rancheros Tacos | Cooking Light 
This decadent knife-and-fork taco features a soft, runny egg atop beans, cheese, pico de gallo and so much more. Each taco delivers a good amount of protein and fiber, helping you feel fuller and oh-so-satisfied. Recipe makes 4 servings at 1 taco each.

Nutrition (per serving): Calories: 272; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 206mg; Sodium: 354mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 1g; Protein: 13g

7. Asparagus Goat Cheese Breakfast Tart | The Endless Meal
Use your convenient frozen puff pastry dough to create this flaky breakfast tart your family can enjoy for dinner. Caramelized onions pairs with simple olive oil, asparagus, cherry tomatoes and goat cheese to create a salty-sweet-melt-in-your-mouth combination. Recipe makes 4 servings at 1/4 of a tart each.

Nutrition (per serving): Calories: 390; Total Fat: 27g; Saturated Fat: 10g; Monounsaturated Fat: 8g; Cholesterol: 5mg; Sodium: 340mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugars: 5g; Protein: 8g

8. Spinach Artichoke Egg Casserole | Two Peas & Their Pod
Get those eggs crackin’ and make this spinach artichoke egg casserole featuring cheesy eggs and a healthy dose of vegetables. Fresh chopped basil, oregano and mozzarella cheese creates a tasty Italian flare. Recipe serves 6.

Nutrition (per serving): Calories: 252; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 6g; Cholesterol: 308mg; Sodium: 719mg; Total Carbohydrate: 7g; Dietary Fiber: 3g; Sugars: 3g; Protein: 20g

9. Brunch-worthy Breakfast Salad | Food Fanatic
“Brunch-worthy” is a tip off that it’s good for any meal of the day, including dinner. This salad is truly a marriage of two meals because it combines peppered bacon with warm herbed potatoes, eggs and a side of green salad. Assembly is required but it’s well worth it. Recipe makes 4 servings at 1/4 of salad + 1 egg + 1 slice bacon each.

Nutrition (per serving): Calories: 346; Total Fat: 18g; Saturated Fat: 5g; Monounsaturated Fat: 9g; Cholesterol: 222mg; Sodium: 674mg; Carbohydrate: 32g; Dietary Fiber: 6g; Sugar: 10g; Protein: 13g

10. Spinach Artichoke and Brie Crepes | Half Baked Harvest
Savory crepes make a delicious main meal, especially when they’re filled with spinach, artichoke and cheese. With this recipe, you can make your own thin crepes and layer them with your favorite combination of vegetables and cheese. Recipe makes 6 servings at 1 crepe each. Nutrition information doesn’t include sweet honey sauce, so remember to include it if you decide to make the sauce.

Nutrition (per serving): Calories: 314; Total Fat: 19g; Saturated Fat: 11g; Monounsaturated Fat: 1g; Cholesterol: 118mg; Sodium: 768mg; Total Carbohydrate: 21g; Dietary Fiber: 4g; Sugars: 2g; Protein: 16g

11. Brussels Sprouts, Potato & Chicken Sausage Hash | Uproot Kitchen
Enjoy a light hash for dinner by incorporating fresh Brussels sprouts and cutting back on starchy potato. With just 8 simple ingredients (that includes salt and pepper) and a fry pan, you’ll enjoy this healthy hash in no time. Recipe makes 6 servings.

Nutrition (per serving): Calories: 202; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 243mg; Sodium: 396mg; Total Carbohydrate: 15g; Dietary Fiber: 4g; Sugars: 3g; Protein: 16g

12. Sausage Potato Pie | Pinch of Yum
Transform your mealtime experience with this breakfast-for-dinner recipe involving sausage potato pie using shredded hash brown potatoes, kale and lean ground pork. You can make this pie with just 6 simple ingredients and, since the potatoes provide a starch, you don’t even need the crust. We suggest using lean ground pork or ground turkey. Recipe makes 8 servings.

Nutrition (per serving): Calories: 293; Total Fat: 20g; Saturated Fat: 8g; Cholesterol: 177mg; Sodium: 546mg; Total Carbohydrate: 14g; Dietary Fiber: 2g; Sugars: 2g; Protein: 15g

13. Skillet Sweet Potato Chicken Sausage Hash | Skinnytaste
If you’ve got extra sweet potato and rotisserie chicken on hand, why not make breakfast-for-dinner using this hash recipe? Crack in some eggs and sprinkle with a liberal dose of chives for added flavor. Recipe makes 4 servings.

Nutrition (per serving): Calories: 265; Total Fat: 10g; Cholesterol: 222mg; Sodium: 328mg; Total Carbohydrate: 18g; Dietary Fiber: 3g; Sugars: 3g; Protein: 25g

14. Citrusy Quinoa Breakfast Salad | The Muffin Myth
It’s not too late to get your daily dose of vitamin C, especially if you decide to make this breakfast salad for dinner. Fluffy quinoa is tossed with orange, grapefruit, arugula and avocado for a refreshing, tangy dish. Plus, each serving provides a whopping 146% of your daily value for vitamin C. Recipe makes 3 servings.

Nutrition (per serving): Calories: 295; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 15mg; Total Carbohydrate: 34g; Dietary Fiber: 5g; Sugars: 14g; Protein: 7g

15. Garlic Spinach Potato Pancakes with Poached Egg | The Kitchen Paper
Garlicky potato pancakes are another reason why you should make breakfast for dinner. These savory pancakes are a gluten-free option made with mashed potatoes instead of flour with wilted spinach to add moisture and texture. Serve alongside a poached egg, and consider dinner complete. We suggest garnishing with 2 medium sliced tomatoes and 1/4 chopped green onions (included in nutrition info). Recipe makes 4 servings.

Nutrition (per serving): Calories: 383; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 282mg; Sodium: 238mg; Total Carbohydrate: 61g; Dietary Fiber: 6g; Sugars: 3g; Protein: 16g

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7 Weight-Loss Lessons Inspired by Spain

Anyone who has been to Spain would probably agree that we didn’t want to come back. The beaches, the architecture, the food — oh, the tapas!

And maybe that’s the craziest part. You ate luscious chorizo, eggy tortilla and plenty of salads whose only vice was the mayonnaise they swam in. So how on earth did you come back from España a few pounds slimmer?

Spain has a culture that seems to aid effortlessly in weight loss — especially for Americans. Obesity rates there are less than half of what they are in the United States, according to data from Public Health England. Once you pull back the curtain, it’s not that big of a mystery. Here are seven amazing weight-loss lessons Spain has to offer:

1. Eat a bigger lunch (and a light dinner).
Is it possible our fixation with eating salads at lunch is backfiring on us? In Spain, lunch is typically the largest meal of the day. Spaniards leave work, go home and eat a real meal (that prioritizes whole foods) with their family before going back to work for the afternoon.

That’s a good move if you’re trying to lose weight. Research published in the International Journal of Obesity shows that people who eat the majority of their food between breakfast and lunch have lower body mass indexes than those who fill up during dinner and after. Besides fueling your body with food when you need it, eating the majority of your food in the day’s earlier hours prevents cravings through the evening that lead to late-night refrigerator raids, says Jaime Mass, RD, a Florida-based nutritionist and self-professed lover of all things Spain.

2. Find a legit work-life balance.
In Spain, life comes first and work comes second. In fact, Harvard data shows that, as of 2007, Spanish workers got 22 days of paid leave per year. Compare that with the U.S., where we get 10 such days.

Say what you want about the American work ethic, but when it comes to the weight-loss game, work-life balance — and slashing stress in general — is a major player, says Mass. “Chronically elevated levels of the stress hormones cortisol and adrenaline can cause disruption to digestion, immunity, metabolic processes and mood, setting us up for poor weight control and poor overall health,” she says. In fact, recent research from the University of Kentucky shows that simply learning stress-management techniques is an effective weight-loss approach.

3. Go Mediterranean.
In Spain, the Mediterranean diet isn’t a weight-loss approach — it’s a way of life. The plant-heavy diet that emphasizes fruits and vegetables, whole grains, legumes, nuts, olive oil and red wine is on UNESCO’s List of Intangible Heritage, which means the Spanish government is required to protect it as a cultural artifact.

While physicians regularly recommend the Mediterranean diet for the prevention of coronary heart disease, research published in The American Journal of Clinical Nutrition also shows it’s linked with a significantly reduced risk of age-related weight gain.

4. Go on a post-meal walk.
In sunny Spain, going on a walk is a legitimate leisure-time activity — one that often follows meals. Friends and family members meet up on the corner after dinner to enjoy the evening’s cooler hours or catch up on the day’s gossip.

Getting your steps outside and after eating may confer additional benefits. For instance, Diabetes Care research shows that taking a short 15-minute walk three times per day after every meal greatly reduces blood sugar spikes, which can contribute to weight gain as well as metabolic disorders.

5. Try some tapas.
When Spaniards go out to eat, they are way more apt to order small, shareable plates for the table than oversize entrees for one. In fact, it’s not uncommon for restaurants to serve only a few entrees, instead making small, shareable tapas the focus of the menu selection.

And as far as we’re concerned, tapas might as well be Spanish for “portion control.” Eating tapas allows people to sample an array of foods — including those that might not be so healthy — without ever overdoing it, Mass says. Search online for restaurants near you that emphasize shared plate offerings.

6. Layer on the flavor.
It’s time to hit up your supermarket’s spice rack. “The foods in Spain are filled with so many rich flavors that you feel satiated without eating as much as you would in the U.S.,” says Mass, noting that many Americans overeat simply because they are in search of flavor. How many times have you rummaged through your kitchen looking for something sweet? Or salty? Or creamy?

Using a generous array of herbs and spices — paprika, cinnamon, cloves, garlic, cumin and nutmeg are all popular in Spain — simply gives your taste buds a superior level of satisfaction, says Mass, What’s more, they eliminate much of the need for flavor enhancers such as salt and caloric sweeteners.

7. Eat dessert.
In Spain, no home-cooked meal is complete without dessert. But regular dessert options there include oranges, pears and, depending on the household, maybe yogurt cups or cheese wedges. Not only do those options include far fewer calories and grams of sugar than U.S. mainstays like cupcakes and ice cream, they are actually nutritious.

Many studies, including a Nutrition Research trial of overweight adults, have linked regular intake of fruit — which is rich in both filling fiber and health-promoting vitamins and minerals — to improved health and weight maintenance. Meanwhile, if you reach for dairy items such as yogurt or cheese, dessert works to automatically boost your intake of protein, calcium and vitamin D, all of which are critical to promoting healthy levels of metabolically active muscle mass.

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