Category Archives: NUTRITION

The Best Eats in NYC, According to @DontExpectSalads

My name is Megan, and I’m addicted to food porn. Ugh. It feels so good to get that out. I’ve lost an embarrassing amount of time I’ll never get back to scrolling through food pics in my Instagram discovery tab. Instagram is so sneaky about it, too. It’s all, “Come on, Megan. Just five minutes.” Three hours later, you’re watching a video about how some bakery in Bonnieville, Kentucky makes cream cheese churros. It’s a slippery slope. It was only a matter of time before I stumbled upon the viral Instagram page @dontexpectsalads, which chronicles some of the best eats in NYC.

I love New York and I love food; so it only makes sense to salivate over @dontexpectsalads several times a week. I was so moved (read: hungry) that I got in touch with Lindsey Metselaar, AKA @lindzmetz, the brain behind the foodie Instagram page. I found a kindred spirit who loves to talk about food just as I do; so I picked her brain about her past with food and more.

Beyond Words Magazine: What’s your favorite food and place to eat in NYC?

Lindsey Metselaar: My favorite foods in NY are bagels and pizza. I have yet to have better bagels anywhere other than Murray’s. My favorite pizza is Joe’s Pizza or Bruno Pizza, which I’m lucky to have nearby.

Beauty is in the eye of the beholder… of this bagel!!! @murraysbagels #dontexpectsalads

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Nothin like a make your own pizza situation @brunopizzanyc #dontexpectsalads

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Never not on point @joespizzanyc #dontexpectsalads

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BW: What’s the most daring food you’ve tried?

LM: Probably rabbit — which tasted just like chicken!

BW: What do you refuse to eat?

LM: I reuse to eat salads. They’re just so boring! So dry, and I feel like a goat eating them.

BW: What’s one food you’ve never had that you’re dying to try?

LM: One food that I’m dying to try is probably the famous prime rib burger from Four Charles Prime Rib. It became famous in Chicago at their other restaurant Au Cheval.

BW: Have you ever met a grilled cheese sandwich you didn’t like?

LM: I certainly have not! My favorite grilled cheese in NYC has got to be The Press Shop on Bleecker and Broadway. I love when it’s a combination of a lot of amazing cheeses and not just one.

Home is where the grilled cheese is #dontexpectsalads

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Slam dunking into Sunday #grilledcheeseandtomatosoup #dontexpectsalads

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BW: What food trend did you hate?

LM: I didn’t love the “chicken parm pizza” trend, or the “cookie dough” trend. Although some food may photograph really well on social media, those didn’t really do it for me in person.

BW: What’s your favorite cuisine, and why?

LM: I’m going to have to go with Italian or American. I have more of a simple palate, and as a result I love traditional pasta dishes, or American dishes like burgers and sandwiches.

BW: What’s your guilty food pleasure?

LM: FRENCH FRIES! I can’t get enough. I also loooove candy — sour straws, airheads, gushers, you name it!

Insane!! Have you tried @bouncesportingclub notorious BRG? Ingredients on their post #dontexpectsalads

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BW: Why do you think people are so obsessed with food porn?

LM: People are obsessed with food porn because it LITERALLY makes you salivate. It’s the best performing thing on Instagram other than girls in bikinis!

Keepin it classic with a little black and white swirl with rainbow sprinkles #dontexpectsalads

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Is the 5:2 Fast Diet Right for You?

Does your diet have you dreaming of drowning in ice cream? It may be time to consider The 5:2 Fast Diet. The claims are lofty: namely, that you can lose weight, live longer and gain a ton of health benefits, all without eliminating any type of food. Sound too good to be true? Let’s examine the facts.

The concept behind this globally trending diet plan is simple. Indulge in whatever foods you love five days a week, and put your body on starvation mode for the remaining two, non-consecutive days. It’s not literal starvation, but rather consuming 25% of one’s target calorie consumption per day. That works out to roughly 500 calories per “fast” day (2,000 calories per “feast” day) for women and 600 calories per “fast” day (2,400 calories per “feast” day) for men.

Spring Green 5:2 Diet Recipe: Moroccan Roasted Vegetable Salad with Feta Cheese (200 calories)
Spring Green 5:2 Diet Recipe Moroccan Roasted Vegetable Salad with Feta Cheese (200 calories) – Photo by: flickr/Karen Booth under license CC BY-ND 2.0 

While the “eat a lot today, I’ll cut back tomorrow” concept has been around for generations (hello, Black Friday), it formally became what’s now called The 5:2 Diet in 2012. In a BBC special called “Eat, Fast and Live Longer,” British physician Michael Mosley declared this regimented approach to food could add years to one’s life, while also reducing the risk of heart attack, cancer, stroke and pre-diabetic conditions. A short time later, another BBC’er named Kate Harrison took the idea and ran with it, publishing a bestseller called The 5:2 Diet Book, which suggests dedicated followers can expect to lose around a pound per week.

Today, the diet plan–also known as The Fast Diet or “going 5 and 2”–is a growing phenomenon throughout much of Europe and Australia with a small, but growing following in the United States. The plan is so popular in the UK that dieters there have the option of ordering appropriately portioned meals delivered to their doors from the “Fast Diet Kitchen”. Proponents of 5:2 cite the simplicity of the diet and the lack of restrictions as major factors in their decision to stick with it.

Said one 5:2ing New Yorker, “I love that I don’t have to think about it. I used to obsess over every calorie. Now, as long as I stick with just a bowl of soup for lunch and dinner on Mondays and Thursdays, I know I’m good. And it’s easy to stay motivated knowing I can eat whatever I want the next day.”

ice cream crepe
Photo by: flickr/Dennis Hamilton under license CC BY 2.0

Of course, as with all fast diets, there are drawbacks. One criticism is that 5:2 is more of a lifestyle choice than a conventional diet, as gaining weight is common when people go off the plan. It’s also not ideal for competitive athletes or anyone who is extremely physically active, as the number of calories consumed must remain the same regardless of calories burned. Those with special nutritional needs, including women who are pregnant or breastfeeding, teens and children are advised by Harrison to avoid the diet all together.

While many experts debate the merits of going 5 and 2, there is some clinical and anthropological evidence to suggest intermittent fasting has health benefits beyond weight loss. Bottom line: As with any diet, nutrition should trump calories. If you do opt to restrict yourself to 500 or 600 calories per day, make them count! Fill up on dark leafy greens and legumes, whole grains and lean protein. Before you decide whether The 5:2 Diet is right for you, consult your doctor.

Is Gluten-Free for Me?

Pizza, cookies, even waffles—these days it seems like everything and everyone is going gluten-free. It’s one of the health trends du jour with no signs of stopping anytime soon. Since 2009, the number of people going sans gluten has tripled and today 1 in 3 Americans say they are trying to avoid gluten.

Chances are you know someone who doesn’t eat gluten and maybe you’ve even tried or are considering cutting back on gluten yourself. Nearly 72 percent of Americans that avoid gluten are considered PWAGs, people without celiac disease avoiding gluten. But before you commit to the gluten-free diet it’s important to understand what gluten is and if avoiding it is helpful or harmful for those without a gluten intolerance. Consider this your gluten-free cheat sheet.

 

Wait, what is gluten?

Gluten is old. People have eaten gluten for at least the past 10,000 years. In that time gluten has become one of the most consumed proteins in the world.

At its basic level, gluten is what helps bread rise and gives it its chewy texture. It’s a protein found in wheat and other grains including spelt, barley, and rye, that’s created when the protein molecules glutenin and gliadin come into contact and from a bond, such as when bakers knead dough. Essentially, gluten is an edible glue that holds food together.

grocery gluten-free products

 

Got it. So is gluten bad?

For the vast majority of people, gluten is nothing to worry about.

About 1 percent of the population has a severe intolerance to gluten. Suffering from what is known as celiac disease, when these people eat gluten it causes digestive issues, weight fluctuations, and inflammatory conditions. It’s not known exactly what causes celiac disease, although there is an increased risk for those that have a family member with the disease. Those with celiac disease should avoid gluten.

Some people without celiac disease have what’s known as “non-celiac gluten intolerance.” These people may experience fatigue, mood swings, stiff joints, acne, and other side effects when they eat gluten. But the percentage of the population suffering from “non-celiac gluten intolerance” is small. A 2015 study found that of the people who avoid gluten, roughly 86% of them can tolerate gluten just fine.

 

So, how do I decide if I should go gluten-free or not?

If you’re concerned about gluten you should talk to your doctor so that they can rule out celiac disease. After that, if you want to try a gluten-free diet, there’s probably not much harm in it (again, it’s a good idea to talk to your health care professional first), and then commit to going gluten-free for a set period of time, such as 4 to 6 weeks.

To do that, you’ll want to remove all refined grains from your diet: breads, most baked goods, pastas, beer (yes, most beer has gluten in it). You also likely need to stay away from many foods promoted as gluten-free like those cookies in the supermarket because many foods labeled as gluten-free have a ton of sugar in them. Basically you’ll need to become a pro at reading labels and be aware that your daily meal habits may take a bit more work, at least at first.

 

Will I benefit from a gluten-free diet?

Maybe. There’s no easy answer. After 4-6 weeks of no gluten see how you feel and work with your health professional to slowly reintroduce gluten. You may find that you feel better when you’re not eating gluten or you may notice no change at all.

What Drinking Soda Can Do To Your Body

Pop quiz – what are the biggest calorie-hogs in the American diet? Pizza? Potato chips? Hamburgers? Actually, try breads, grainy sweets – cake, cookies, donuts – and sodas, says a 2010, American Dietetic Association study.  The average American sips at least one can of soda per day, nearly 44 gallons per year. Consumption, though, is at its lowest level in 30 years, plummeting from 54 gallons in 1998. While water has finally won the title of “King of the Refrigerator”, soda enthusiasts claim that glugging a can of soda has health benefits.

 

Poppin’ Positives

Pop, with a pH level similar to stomach acid (2 to 3.5), effectively treats 50% of gastric phytobezoars, solid masses of indigestible fibers from fruits and veggies that clog the small intestines, by busting them up, relieving nausea, vomiting, and bloating.

Think of soda as Pepto Bismol’s younger, cheaper, bubblier sister. It contains phosphoric acid, the same ingredient found in over-the-counter, anti-nausea drugs. Plus, its carbonation reduces stomach acidity.  And its sweet flavors trigger the reward center of the brain, making you feel that you’ve “opened happiness”.

drinking soda

With 23-47 grams of caffeine, a swig or two of soda also increases productivity, memory, focus, problem-solving, and general cognitive function. Although a typical can of soda has seven teaspoons of sugar, according to a 2006 study published in Physiology and Behavior, it can rev up your metabolism, increase your body’s temperature, and break down fat cells.

Falling Flat

With the above benefits, why kick the caramel-colored bubbly to the curb? Regardless of soda’s health benefits, a 12-ounce can, with nearly double your recommended daily sugar intake, can wreak long-term havoc to your body.

Your brain

According to a 2002 study, fizzy high-fructose corn syrup causes learning disabilities. It stunts the production of brain-derived neurotrophic factors (BDNF), which is essentially Miracle Gro for your brain’s cells.  Soda has also been tied to Alzheimer’s, obesity, depression, and even schizophrenia.

To make matters worse, some citrus-based sodas contain brominated vegetable oil (BOV), a flame-retardant chemical found in plastics and electronics. BOV prevents the flavoring from separating from the drink, but it also builds up in your system so guzzling more than 2 liters per day can cause long-term memory loss, skin lesions, infertility, behavioral issues, and nerve disorders.

Your teeth and bones

Each time you knock back a soda, its sugar bonds with the bacteria in your mouth, creating acid that lowers your saliva’s pH balance.  To buffer the acid, your body leaches calcium from your bones. Your weakened enamel boosts bacterial growth leading to cavities. Researchers at Tufts University also found that dark-soda drinkers are more likely to suffer from osteoporosis. Even though participants took calcium and vitamin D supplements, they had a four percent lower bone density in their hips. An interesting side note: participants that drank citrus-based, light-colored sodas didn’t suffer from any bone loss.

teeth lips sugar

Your heart

Sugary drinks are linked to 180,000 deaths per year. This might be because pop puts a strain on your ticker, says a 2012 American Heart Association study. Researchers discovered that participants who drank just eight ounces of soda per day were 20% more likely to have a heart attack.

According to a 2013 study, downing soda can cause irregular heart function, erratic heartbeats, and even death. The scary cause is high fructose corn syrup and caffeine, two of soda’s main ingredients, which are diuretics that flush potassium, a mineral that helps your heart beat regularly, from your body. Low potassium levels can grind your muscles, and the shredded tissues then clog your bloodstream and make your electrolyte balance go haywire, which leads to further heart problems.

Your lungs

According to a 2012 study published in the journal of Respirology, heavy-soda drinkers are 80% more likely to get COPD.  They also have a 30% increased risk of asthma. This is because the ingredients in soda can swell your trachea and obstruct your bronchial tubes.

Your skin

Sugar-packed sodas are like Pac-Man: they gobble away healthy tissue. This causes inflammation that results in dull, dry, sagging skin and worsens eczema and cystic acne. Sick of your deep wrinkles? Ditch darker colas. They accelerate aging because they contain advanced glycation end products that bond with your body’s proteins, fats, and DNA.

red hair woman skin

Your hormones

Holy Hormones! A 2013 study found that soda-lovers had a 16% higher estrogen level. Produced in the ovaries, the adrenal gland, and the placenta during pregnancy, sky-high estrogen levels activate cancer causing genes, called oncogenes, that can raise the risk of uterine fibroids, uterine bleeding, breast cancer, and endometrial cancer.

 

5 Desserts That Won’t Ruin Your Resolutions

If you’re still working on your New Year’s resolution to achieve your body goals in time for summer, we applaud you. Most people fall off the resolution bandwagon by now. (I may or may not be one of these people.) If you’ve been going hard at the healthy diet and exercising, you may have eliminated all sweet treats from your nutrition; but that doesn’t have to be the case. We’ve rounded up five desserts that won’t ruin your resolutions. Bonus: they’re all easy to make and taste seriously amazing — trust us!

1. Fro-Yo Fruit Bites


Ingredients

  • 1 ½ c plain yogurt
  • ¼ c whole milk
  • 2 tsp honey
  • ½ tsp pure vanilla extract
  • ½ c blueberries
  • ½ c strawberries, quartered
  • ½ c raspberries 

Directions

  1. In a medium bowl, combine yogurt, milk, honey, and vanilla, and whisk until smooth.
  2. In an ice cube tray, place fruit into each of the cubes.
  3. Spoon the yogurt mixture over the fruit until the molds are filled.
  4. Freeze for 5 hours.

Recipe via Lena Abraham @ Delish.com

2. Chocolate Pom Poms

Ingredients

  • ½ c semisweet chocolate chips, melted
  • 1 ¼ c pomegranate seeds

 Directions

  1. Line a mini muffin tin. In each cup, add 2 teaspoons of melted chocolate chips. Sprinkle pomegranate seeds on top, and add more melted chocolate.
  2. Refrigerate for 20 minutes or until the chocolate is solid.
  3. Unwrap from muffin liners and serve.

Recipe via Rian Handler @ Delish.com

3. Zucchini Chocolate Chip Cookies

Ingredients

  • 1 ½ c all-purpose flour
  • ¼ tsp salt
  • ¼ tsp ground cinnamon
  • 5 tbsp butter, room temperature
  • ½ c granulated sugar
  • ½ c firmly packed brown sugar
  • 1 large egg
  • ¼ c plain Greek yogurt
  • 1 tsp vanilla extract
  • 1 c shredded zucchini
  • 1 c semi-sweet chocolate chips
  • 1 c old fashioned oats

Directions

  1. Preheat oven to 350 degrees. Whisk together flour, salt, baking soda, and cinnamon.
  2. In another bowl, beat together the granulated sugar, brown sugar, and butter until light and fluffy. Add egg, yogurt, and vanilla, and mix until combined. Fold in oats, chocolate chips, and the shredded zucchini.
  3. Place with a rounded teaspoon on baking sheets 2 inches apart.
  4. Bake for 10-12 minutes. Cool for 2 minutes on baking sheet and transfer to cool completely.

Recipe via Lauren Miyashiro @ Delish.com

4. Watermelon Cakes

Ingredients

  • 1 small watermelon
  • 2 c Cool Whip
  • Rainbow sprinkles for garnish

Directions

  1. Slice the watermelon in 2-inch thick slices.
  2. Using a 3-inch biscuit cutter or a glass, cut small rounds out of the slices of watermelons.
  3. Place a dollop of Cool Whip onto each round, add sprinkles, and serve!

Recipe via Lena Abraham @ Delish.com

5. Churro Banana Bites

Ingredients

  • 2 bananas sliced into ½-inch coins
  • 2 tbsp granulated sugar
  • 2 tsp ground cinnamon
  • 1 tbsp coconut oil
  • ¼ c melted chocolate

 Directions

  1. In a small bowl, combine sugar and cinnamon until evenly combined.
  2. In a large skillet, heat coconut oil over medium heat. Add the bananas and cook until the bananas start to caramelize. Sprinkle half of the cinnamon-sugar over the bananas. Flip the rounds over and sprinkle the remaining cinnamon and sugar. Cook for another minute.
  3. Serve with toothpicks and dunk the churro banana bites into melted chocolate (optional).

Recipe via Lauren Miyashiro @ Delish.com

 

High Protein Soup Recipes for Nutritious (and Filling) Meals

Who doesn’t love soul-soothing meals that are also kind on the waistline? Soups become excellent dinners when you pack in the nutrients; and if you make them right, a great soup is hearty and filling. While some recipes call for few ingredients and don’t carry much nutritional value, high protein soup recipes can be the perfect addition to your daily meals.

High protein meals keep us feeling fuller, longer – a sensation we may not expect when creating “light” dinners. What do we mean by high protein? According to the Harvard Health Blog, our bodies require a daily minimum of 0.8 grams of protein per kilo of body weight (or 0.36 grams of protein per pound). To be considered high protein depends on the person asked, but an average sits around 1.2 grams per kilo or 0.54 grams of protein per pound.

As studied in peer-reviewed journal Nutrition & Metabolism, a high protein diet may aid weight loss goals; but the exact amount you need will vary depending on your lifestyle and goals. While bodybuilders and athletes may benefit from the muscle-building advantages of adding more protein to their daily routines, those of us simply looking to clean up our eating habits may want to consider smaller changes. High protein soups can be an excellent way to “up” your protein while cutting back on unhealthy fats and sugars. Here are a few delicious high protein soup recipes worth trying.

Chicken Zoodle Soup

zuchinni noodles

What you need:

  • Chicken
  • Chicken broth (or make your own to reduce the sodium)
  • Zucchini
  • Carrots
  • Onion
  • Garlic
  • A spiralizer

Who doesn’t love a classic? This recipe takes a colorful twist (pun intended) on an old favorite. The main protein sources are chicken and chicken broth, but zucchini adds a little bit extra too. From the masterminds of The Kitchn, this dish is easy to recreate at home by adding spiralized zucchini and carrots to poached chicken in an herb-spiced broth. Do you want another touch of protein? Take a page from an Asian cookbook and turn it into an egg drop soup by stirring in a whisked egg or two as soon as you remove it from the heat.

39.5 grams of protein in a 253-calorie serving

Coconut Red Lentil Dahl

What you need:

  • Coconut oil
  • Curry powder
  • Turmeric
  • Coriander
  • Red pepper flakes
  • Dry red lentils
  • Coconut milk
  • Stock or water

high protein soup

Here is a vegetarian-friendly soup that’s chock-full of protein and flavor. The entire recipe can be found on Running on Real Food and it’s definitely worth trying. The curry and coconut may make you feel like you’ve traveled to an exotic land without leaving your kitchen. Lentils are considered one of the best vegetarian sources of protein; and according to Medical News Today, they are jam-packed with fiber, folate, manganese, and vitamin B6, too (and the list doesn’t end there).

17 grams of protein in a 330-calorie serving

Turmeric Chicken and Chickpea Soup

What you need:

  • Boneless, skinless chicken thighs
  • Chopped red bell pepper
  • Chopped onion
  • Turmeric
  • Freshly grated ginger
  • Minced garlic cloves
  • Unsalted chicken stock
  • Chickpeas
  • Light coconut milk
  • Lime

high protein soup recipe

Who knows better about eating light than CookingLight Magazine? Searing the chicken as the first step gives the recipe a flavorful beginning. Then, the chicken is set aside so the herbs, spices, and vegetables can add their own aromatic touches before pouring in the broth. Incorporate the coconut milk as one of the last steps before serving this delicious meal. Not only do the chickpeas add a second punch of protein alongside the chicken, but these heart-healthy legumes are an excellent source of fiber, manganese, and folate. Immune systems may appreciate the extra boost with super spices like turmeric, ginger, and garlic.

27 grams of protein in a 314-calorie serving

Cioppino or “Fisherman’s Stew”

What you need:

  • Sliced fennel bulb
  • Chopped onion
  • Chopped shallots
  • Chopped garlic
  • Dried, crushed red pepper flakes
  • Tomato paste
  • Diced tomatoes in juice
  • Dry white wine
  • Fish stock
  • Clams, mussels, and uncooked shrimp (all cleaned, and you can remove from, or add to, this list)
  • Assorted fish fillets like halibut or salmon

high protein soup recipes

No matter where you go or what name it goes by, pescatarians everywhere calls this style of soup “delicious.” This particular recipe comes from Italian-cuisine diva Giada De Laurentiis, and many of the ingredients are pantry staples that may already be at home. You can choose whichever seafood you like, and enjoy the awesome omega-3s in addition to the protein. As the recipe suggests, make the broth first. Mollusks (clams and mussels) hit the pot first so they have time to open; crustaceans (i.e. shrimp) and fish are added next, and the seafood is all cooked thoroughly, which shouldn’t take much longer than approximately 10 minutes.

Grams of protein will depend on fish or shellfish used. 100 grams of cooked salmon provide approximately 20 grams of protein, while the same amount of cooked shellfish add a bit more protein (around 25 grams per 100 grams of shellfish).

Flexible Dieting: What It Means to Count Your Macros

If you’ve only briefly heard of flexible dieting (or IIFYM; “If It Fits Your Macros”) before, the first thing to know is that it does away with traditional calorie counting and watching exactly what it is you eat. In actuality, it’s a nutritional concept that lends flexibility to the kinds of foods you can eat while still being able to achieve your body specific goals. You mean I can have my cake, and eat it too? That’s right. You can still have some of your favorites daily as long as the macro fits. Hello doughnuts, my old friend!

donuts

How It Works

Flexible dieting focuses solely on tracking the amount of macronutrients (fats, carbohydrates, and proteins) in the foods we eat. Having the right ratio of fats, carbs, and proteins allows our bodies to maintain energy and create muscle growth. No matter what diet you currently follow, macronutrients can be found in every meal that you eat because it is an essential component of all foods. This holds true whether you’re having healthy grilled chicken and brown rice or decadent desserts like cupcakes and ice cream.

Flexible dieting shifts the focus from the body recognizing food as either healthy or unhealthy, but instead on how the stomach breaks down and processes macronutrients solely. The very essence of IIFYM is that it recognizes that a tuna salad with the exact same macro makeup of a double cheeseburger will achieve the same results in your body composition. By counting macros, you are aware of how your body processes food and the specific result it will have on your body.

Counting Macros

The amounts of macronutrients we consume can be easily identified in relation to the daily calorie amounts we’re used to seeing. However, this is not your typical calorie counting. In the three main macros (proteins, fats, and carbohydrates), one gram has a specific calorie value assigned to it.

Macro calorie breakdown chart

 

One gram of protein = 4 calories

One gram of carbohydrate = 4 calories

One gram of fat = 9 calories

So while in traditional calorie counting, where you simply add up the calories from the different foods you eat to reach a target goal of 2,000 calories a day, flexible dieters will use macros to reach that same calorie amount.

Counting macros to reach a targeted daily calorie amount:

150g of proteins = 600 calories

170g of carbohydrates = 680 calories

80g of fat = 720 calories

________________

Total calories via macro counting: 2,000 calories

 

What’s the Benefit?

For one, variety. With flexibility dieting, you learn how to make the foods you love work for you and your fitness goals. There is less guilt when you do finally reach for one of your favorite snacks because you’ve allowed for it. Another benefit is that it’s sustainable. Traditional diets commonly label bad food days as “cheat days”, but many of us aren’t proud of that term. When you feel like it’s okay to have certain foods in your diet, you are less likely to binge and fall off the deep end and follow through. Flexible dieting is also convenient. The restrictions are less heavy when going out for social gatherings or worrying about to have for lunch at work this week.

Common Misconceptions

A huge misconception of flexible dieting is that you can eat nothing but junk and somehow still achieve all of your fitness goals. The key difference in flexible dieting is that you can still have a treat in your diet if the macro makeup of it makes sense. The important thing to remember is that in IIFYM, macronutrients are the focus. Sugar levels, fiber, and other micronutrients should also be watched closely for specific body and health goals.

Getting Started

Set your goal

First, be aware of your total daily energy expenditure (or TDEE), which is simply a summary of everything your body does, actively and passively, to burn calories in a day, in relation to your current weight and exercise habits. From there, calculate the amount of macros you can have in a day to reach your fitness goals.

Use available resources

Since flexible dieting is all about measuring macros, it’s important to find a practical way to track these amounts daily. These online resources offer just that and are personalized to fit your needs, as well as having a community of likeminded IIFYMers there to support you.

using an app for flexible dieting

If It Fits Your Macros (IIFYM) website is a comprehensive flexible dieting site including over 700,000 members. It offers IIFYM programs, guides, and helpful articles.

Working Against Gravity is a company that offers online couching services with flexible dieting programs that will get you to feel confident in counting macros in no time.

MyFitnessPal is a free app used to track macros that is a favorite amongst flexible dieters. It makes macro-counting simple and also includes the world’s largest nutritional database. Available in iOS or Android.

My Macros + is a specialized app made strictly for counting macros that’s designed by people who lift weights. It includes a detailed IIFYM-style macro tracker. Available in iOS or Android.

Get a scale

To track macros more efficiently, it’s helpful to use a food scale to get the accurate amounts down. While food packaging includes detailed information, a scale can ensure that serving size is right. This is especially helpful when cooking and tracking meals at home.

With any diet, it’s important to find ways to make it work for you. The great thing about flexible dieting is that it uses the very notion of being able to sensibly have what you want while still being able to move forward toward your body specific goals. Since it uses a method to fit many of our normal eating habits into our diets, it’s more of lifestyle enhancer rather than a complete diet overhaul. Many of these dieters find that the less restrictive nature of IIFYM allow for them to stick with it, as opposed to traditional yo-yo dieting where binge eating and the emotional instability to carry on are a major cause for them to fail. Flexible dieting bridges the gap by keeping things in moderation and finally striking a healthy balance between “good” vs. “bad” foods. Here’s to getting our macros on!

Best Supplements for Before and After Your Workout

Fitness enthusiasts often look for new ways to optimize their workouts, both before and after the gym. The most successful workout begins outside of the gym with clear goals, a strict diet, and regular supplementation. Studies show that a high intake of caffeine before the gym, and protein after, can maximize your energy, metabolism speed, and overall recovery. Whether you’re looking to lose weight, build muscle, or just maintain a healthy, active lifestyle, there are dozens of different types of pre- and post-workout supplements on the market, but most are a medley of similar vitamins and ingredients that you should seek out independently to find what’s best for your body. Supplements make it easier to get vital nutrients to build muscle and enhance your training when combined with a good diet.

These supplements are proven to give your workout and recovery the edge they need to stay in top performance, pushing yourself to new limits.

 

Best Pre-Workout Supplements

sporty woman drinking coffee in fall

Caffeine

Caffeine converts fat cells to energy instead of the usual glycogen, as well as giving you an extra kick on the dreaded Stairmaster. Eight ounces of black coffee, in particular, will increase your metabolism, allowing you to burn more calories at the gym and throughout the day.

Beta-Alanine

Beta-alanine is comprised of carnosine, a molecule that helps build muscle, increasing physical performance, aiding in lean-mass gain, and enhancing muscular endurance. Carnosine is also a popular antioxidant and anti-aging agent, commonly found in an assortment of commercial pre-workout powders.

BCAAs

Branched-Chain Amino Acid, or BCAAs, are considered especially helpful for maintaining muscle mass on a lower-calorie diet. BCAAs stimulate the rate of your body’s protein synthesis and reduce the rate of protein breakdown, allowing you to maintain muscle mass while losing weight. They’re also known to reduce serotonin-related fatigue during workouts, allowing you to power through longer.

 

Best Post-Workout Supplements

whey protein

Whey Protein

Whey Protein is known for its weight-loss properties, but studies suggest the dairy-based supplement can also fight cancer, lower cholesterol, and maintain a healthy blood pressure. As a workout supplement, it replenishes and recovers fatigued muscles.

Vitamin D & Calcium

Calcium and Vitamin D work together to repair and build bones. Calcium is best known for its role in maintaining healthy bones, but it also contributes to muscular functioning and circulation in the body. Vitamin D supports the absorption of calcium in the digestive system, and regulates the levels of calcium in the body. Deficiency in calcium or vitamin D are a leading cause of stress fractures in athletes. Even a glass of milk with a Vitamin D supplement can reduce the risk of injury at the gym and during high-endurance sports.

 

Creatine

Creatine is widely used by performance-based athletes throughout the world, although evidence of its effectiveness is mixed in the scientific community. The mineral is thought to improve strength, increase lean muscle mass, and help muscles recover quickly during exercise, allowing athletes to increase speed and energy during high-intensity activities. It’s known to improve performance during short periods of athletic activity, although there’s little evidence it assists with endurance sports. For those who do see benefit, though, the difference is striking.

The Starbucks Christmas Tree Frappuccino Looks Like a Christmas Tree

Nothing makes the holiday season brighter like Starbucks; and they’ve been making a lot of headlines lately. All of their most delicious seasonal drinks came back this November and December. Then they introduced their new color-in holiday cup. Then the iconic red holiday cup came back. Now, there’s this: the Starbucks Christmas Tree Frappuccino, and guys? It looks like an actual Christmas tree. Behold.

According to Bustle, the new seasonal drink uses a Peppermint Mocha Crème Frappuccino, treating you to a candy cane-esque delight. The whipped cream topping is flavored with matcha to make it green (and amazing), and then drizzled in caramel. On top of that, the “tree” is decorated with candied cranberries, and the tree topper is a strawberry. 100% holiday cheer. 100% delicious. Cosmopolitan says the drink will be available to the public starting tomorrow (December 7) and only through December 11, in the U.S. and Canada — so don’t wait too long!

Starbucks is home to all of our favorite seasonal beverages. Which one is your favorite? Drop it in the comments!

5 Simple, Healthy Recipes for One

The crisp, gelid winter months extort many of us into the comfort of our heated blankets, fireplaces, and, if you’re anything like me, refrigerators. For those of us who seek refuge in the solace of salty, gluttonous recipes, here are some simple and healthy recipes for one. Each offers its own medley of flavor and wellness factor.

Toasted Bruschetta

bruschetta
Toasted bruschetta

What you’ll need:

1 large roma or beef tomato

1 tablespoon extra virgin olive oil

1 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

4 fresh basil leaves, sliced or chopped

2 slices of Italian or French bread

How it’s done:

  1. Thinly slice tomato into 4 parts; discard both ends.
  2. Gently toast two slices of your choice of bread 1 minute in conventional toaster, or 2-3 in toaster oven.
  3. Thinly chop fresh basil until it can be shredded on top of tomatoes.
  4. Place tomato slices atop bread.
  5. Top with basil, salt, pepper and olive oil for taste.

Optional: Place entire dish in toaster oven for 30 seconds for warmth; top with parmesan cheese.

 

Eggplant Rosemary Focaccia

foccaccia bread recipe
Eggplant rosemary foccaccia bread

What you’ll need:

7 cups unbleached all-purpose flour

1 package dry yeast

1/4 cup plus 3 tablespoons extra virgin olive oil

5 thin eggplant slices

1 tablespoon chopped fresh rosemary

1 teaspoon sea salt

Equipment: electric mixer with paddle attachment, dough hook

How it’s done:

  1. Stir 1 2/3 cups water and yeast in bowl of mixer and let stand about 5 minutes. Add 5 cups flour, 1/4 cup olive oil, and 2 1/2 teaspoons salt and beat with paddle attachment at medium speed until a dough forms.
  2. Replace paddle with dough hook and knead dough 3 to 4 minutes.
  3. Place dough on a lightly floured surface and knead 1 to 2 tablespoons flour in. Knead dough 1 minute, place in a lightly oiled bowl and turn dough to coat with oil.
  4. Let rise, covered with plastic wrap, at warm room temperature 1 to 1 1/2 hours.
  5. Preheat oven to 425°F and stir together rosemary and remaining 3 tablespoons oil. Sprinkle sea salt evenly over focaccia. Top with thinly sliced eggplant and bake until golden for 20 to 25 minutes.

 

Homemade Vegetable Soup

vegetables for soup recipe
Chopped fresh vegetables for soup

What you’ll need:

12 oz low sodium vegetable broth

2 cups chopped large or baby carrots

2 cups chopped broccoli

4 cups sliced white or portabella mushrooms

3 cups diced green beans

1 diced tomato

1 teaspoon lemon juice

4 fresh basil leaves

1/8 teaspoon sea salt

1/8 teaspoon black pepper

Optional: 3 cups diced chicken

How it’s done:

  1. Combine carrots, broccoli, mushrooms, green beans, tomato, chopped basil, and lemon juice in a large pot with vegetable broth. Optional: Add chicken, or other lean proteins.
  2. Bring to a boil for and continue for 3-5 minutes, then let simmer for up to 45 minutes, or until vegetables are tender.
  3. Let cool for 15 minutes; serve with sea salt and black pepper.

 

Baked Lemon Zest Tilapia

baked tilapia recipe
Baked lemon zest tilapia

What you’ll need:

1 filet fresh tilapia

2 tablespoons melted butter

2 tablespoons lemon juice

1 lemon slice

1/8 teaspoon sea salt

1/8 teaspoon paprika

1/8 teaspoon crushed red pepper

1/8 teaspoon chili pepper

3 crushed fresh basil leaves

How it’s done:

  1. Place tilapia in a lightly greased baking dish to prevent sticking.
  2. In a medium bowl, combine butter, lemon juice and sea salt, and pour over fillet.
  3. Top uncooked fillet with lemon slice for flavor.
  4. Bake uncovered at 425 degrees for 20 minutes or until fillet flakes easily.
  5. Top with paprika, chili powder, red pepper and basil.

 

 

Quinoa Fruit Salad

quinoa with berries and fruit
Quinoa with berries and fruit

What you’ll need:

2 cups cooked quinoa

1 mango, peeled and diced

1 cup strawberries, quartered

1/2 cup blueberries, raspberries or blackberries

1/4 cup apple cider vinegar

1/4 cup olive oil

1 lemon

1 tablespoon sugar or sweetener

3 tablespoons lemon juice

How it’s done:

  1. Whisk together olive oil, apple cider vinegar, lemon zest/juice and sugar in a small bowl; set aside.
  2. Combine quinoa, mango and berries of your choice.  Stir in lemon vinaigrette. Serve. Simple!