Top 25 Healthy Drinks You Should Add to Your Diet | Best Drink Choices For A Healthy Eating Diet Plan

There are only so many times you can say, “Just water for me, thanks,” when the waiter takes your beverage order before you start to get bored. Water is a healthy and safe bet, sure. In fact, it can’t be beat. So what do you do when you want more options but don’t want to stray from the healthy side of things? Luckily, there are actually several beverages that can do you one favor or another while spicing up your waterlogged palette.

1. Pomegranate Juice

The powerful pomegranate has been consistently praised recently for the hefty antioxidants it packs. Research has suggested that the red juice may help prevent inflammation, heart disease, and cancer. So having a glass every now and then is a good choice. Just make sure you look at what you are drinking, as some bottles are diluted with other liquids or have added sugars. You want pure pomegranate. Don’t accept anything less.

2. Low Fat Milk

Milk has always been there for you, hasn’t it? Touted as an excellent source of calcium and vitamin D since you were a child, it may seem like less of a grown-up drink than other options, but low fat and skim milk are still great sources of protein and other essential micronutrients. And these low-fat varieties are the best choices because they contain much less saturated fat than reduced-fat milk or whole milk.

3. Green Tea

A cup of green tea is a better choice than a cup of joe when that afternoon slump hits. You are jonesing for a caffeine buzz, so this will do the trick, with just enough caffeine to give you that energy boost but not so much that you crash later. And you’ll also get a nice side of antioxidants with each cup.

4. Orange Juice

A glass of fresh squeezed OJ really hits the spot, but some feel it takes too much effort to make on a regular basis. If that is the case, save it for when it will be most handy, like come allergy season. Seasonal allergies have been shown to be soothed with both vitamin C and quercetin (a form of flavonol found in certain fruits and vegetables), both of which that freshly squeezed orange juice contains.

5. Beet Juice

Get ready to hear the intimidating resume of the beet. Beets have the ability to lower your blood pressure, increase your stamina, increase the blood flow to the brain in older adults (slowing the progression of dementia), and make for a healthy liver with their zero trans and saturated fats and high magnesium, calcium, and iron levels.

6. Hot Chocolate

Yes, cocoa has a place on this list. How could that possibly be? Well if it weren’t for your least favorite monthly friend, it might not have made it. But if you’re dealing with menstrual cramps, one of the best natural ways to ease the pain is through drinking beverages with high magnesium content.

In order to get that magnesium, you need make your own homemade hot chocolate with raw cocoa powder (not that powdered stuff). If you need to sweeten it up a bit, try almond milk and honey or a little bit of maple syrup.

7. Kale Juice

Kale, kale, kale. Everybody loves kale. It might seem annoyingly trendy, but there are legitimate reasons why so many people are in love with this stuff. The dark, leafy green is packed with vitamins and minerals that help with everything from bone health to regulating your bowels.

And drinking your veggies is an excellent way to get multiple servings in one drink. Just avoid buying bottled, as those varieties tend to be pretty high in sodium. It might not be a bad idea to invest in a juicer and start making kale juice, and other veggie juices, at home.

8. Lemon Juice

Yes, you read that right. Not lemonade, lemon juice. You should drink lemon juice. That’s gross right? Well, it certainly takes care of gross stuff for us, like cleansing the liver, stimulating bile production, and helping with digestion. Lemon also brings vitamin C to the party to boost your immune system.

But no one was going to make you drink it on its own. Promise. Squeeze a half into a cool glass of water in the morning to get your day going right.

And yes, this healthy beverage involves water, but water is really being used as a mixer here. So it still earns a place on this list.

9. Ginger Tea

Ginger is an excellent natural remedy for all tummy troubles. It has been promoted as a way to sooth an upset stomach, relieve motion sickness and pregnancy related nausea, and ease digestion.

If this sounds like something you might enjoy, brew a cup of fresh ginger tea yourself by steeping one or two thin slices of fresh gingerroot in a cup of hot water. Spoon in a little honey if the resulting brew turns out to be on the spicy side.

10. Cranberry Juice

Nobody likes a UTI. And once you have one, it can take up to 2 days after treatment starts for your symptoms to go away. So let’s get on the proactive side of things and help prevent the UTI by drinking pure cranberry juice, which one study found can work “against infections and bacteria within 8 hours of consumption.”

Now that study used cranberry juice cocktail, because it is the most popular cranberry beverage. But you can get the same benefits from pure cranberry juice and should choose it over cranberry juice cocktail. Why? One is loaded with added sugar. The other is not. Hint: The one with sugar is the one with cocktail in the name.

Top 20 Healthy Drinks

1. Dark raw hot chocolate
2. Lemon water
3. Cranberry juice
4. Green tea
5. Dandelion tea
6. Stinging nettle leaf tea
7. Turmeric tea
8. Red raspberry leaf tea
9. Watermelon juice
10. Parsley juice
11. Blueberry juice
12. Tart cherry juice
13. Blackstrap molasses drink
14. Coconut water
15. Kefir
16. Plant-based milk
17. Aloe vera juice
18. Holy basil tea
19. Green vegetable drinks
20. Kombucha

Green Tea

Tea is the second most widely enjoyed beverage in the world behind only water. Green tea made from unfermented leaves reportedly contains the highest content of powerful antioxidants called polyphenols, making it one of the top healthy drinks around. Antioxidants are molecules that fight free radicals, which are cell-damaging compounds that damage DNA and even cause cell death. Research points that free radicals contribute to the aging process, as well as the development of a number of medical conditions, including cancer and cardiovascular disease.

Dandelion Tea

Dandelion tea is near the top of the list of healthy drinks due in part to its place among the best detox drinks as well.

Dandelions are everywhere, visibly present throughout most of the year. They make the ground healthy by restoring its mineral health to the depleted soil. Dandelion leaf is used for arthritis, gout, gastric headaches, edema and skin ailments — plus it’s excellent for detoxification due to its action on the liver. The whole plant, especially the roots, is roasted and can be used as a coffee substitute. The high inulin content, especially during the fall season, makes dandelion root a good food source for beneficial gut bacteria.

Stinging Nettle Leaf Tea

If you’ve ever gone outside to gather stinging nettle leaves by mistake with your bare hands, you know it feels like you’re being attacked by a group of angry bees. Ouch! Despite it being painful to the touch, this underestimated plant is a powerhouse of benefits.

Stinging nettle is beneficial as a liver tonic and rejuvenator. It has supportive effects on circulation, the immune system, urinary tract, nervous system, respiratory tract, digestive tract and endocrine system. Its high magnesium content may be the reason for nettle tea’s ability to reduce leg and menstrual cramps.

Turmeric Tea

Turmeric has been rising quickly in popularity worldwide, especially the golden milk drink. Curcumin is one of the main active constituents in turmeric that gives it its benefits. It is commonly combined with bromelainor black pepper for increased absorption and anti-inflammatory properties. Turmeric has been long used in the Chinese and Indian medicine as an anticancer agent, protecting against wide variety of conditions, including Alzheimer’s disease, toothaches, rheumatoid arthritis, sprains and wounds.

Red Raspberry Leaf Tea

Red raspberry leaf tea has a long history in women’s health, particularly during pregnancy and labor to help prevent postpartum hemorrhage. Due to its drying effects of tannins, the leaves are used as a mouthwash in tonsillitis, diarrhea, skin conditions, abrasions and urinary tract infections. Red raspberry leaf is high in nutrients, including B vitamins, calcium and iron, which can help ward off all sorts of conditions.

Watermelon Juice

Watermelon is a natural source of most powerful antioxidants. Perhaps no other fruit is as crunchy, thirst-quenching and hydrating than watermelon. It provides a  good serving of vitamin C and vitamin A, particularly through its concentration of beta-carotene. The beautiful red color is a source of a potent carotene antioxidant known as lycopene, which may help reduce the risk of prostate cancer. Surprisingly, watermelon contains a higher concentration of lycopene than any other fruit or vegetable known.

Parsley Juice

Parsley is a fairly small Mediterranean herb that leaves a nice presentation on your plate. Drinking parsley juice can decrease the risk of cancers, such as breast, prostate and skin cancer. The high amount of flavonoids, known as apigenin, makes it a strong antioxidant and anti-inflammatory herb. Folate in parsley encourages cardiovascular health by reducing pro-inflammatory homocysteine, and parsley offers protection from an extensive selection of disorders, including asthma, atherosclerosis, diabetes, colon cancer and more.

Blueberry Juice

Blueberries are an excellent choice to add to your diet because they not only taste great, but they have the highest antioxidant capacity of all fresh fruit. Blueberry drinks improve glucose control and decrease blood cholesterol, lowering the risk of heart disease and diabetes later in life. Anthocyanin, an antioxidant found in blueberries, is a very effective immune builder and antibacterial agent to prevent infections.

Blueberries are surprisingly high in iron, and their vitamin C content reportedly improves night vision, helps build collagen and maintains healthy gums. A handful of blueberries consists of the recommended daily fiber intake to help keep your body regular, and the manganese helps the development of bone and converts carbohydrates and fat into energy.

Tart Cherry Juice

Tart cherries contain high levels of phytochemicals, including melatonin, a hormone important in regulating sleep cycle.

Cherries

Cherries also are an excellent source of phenolic compounds, known for their anti inflammatory and antioxidant activity. Phenolic compounds may help yield a protective effect to muscle damage and pain before and during strenuous exercise.

Blackstrap Molasses Drink

Blackstrap molasses has a long tradition as a health food and remedy for all sorts of ailments, known for having a low amount of sugar and a high nutrient content. Blackstrap molasses drink is a good source of calcium, copper, magnesium, manganese and potassium. Mixing one tablespoon in water with lemon provides 70 percent of your daily iron requirement, making it the greatest plant-based source of iron available. It contains a small amount of the cancer-fighting mineral selenium as well and is a completely delicious and nutrient-dense sweetener. Look for unsulfured blackstrap molasses from organic sugar.

Coconut Water

Is coconut water good for you? Yes, which is why it’s among this list of healthy drinks. It’s rich in carbohydrates, chloride, potassium and sodium and viewed as a hydrating drink of choice in various parts of the world.

Kefir

Kefir is a probiotic drink that provides that healthy gut bacteria. It, along with other probiotic drinks, promotes efficient digestion by achieving a healthy gut flora, fighting against pathogens and boosting energy levels. Probiotic drinks are “pre-digested” as the sugars in the beverage have been broken down, making them easier to digest creating less work for the pancreas which secretes digestive juices.

Studies have shown that they can help alleviate symptoms constipation, yeast infection, diarrhea, Crohn’s disease, celiac disease, irritable bowel syndrome, candida and ulcers.

Plant-Based Milk

Are you allergic to cow’s milk and want another non-dairy choice? Plant-based beverages choices, such as almond, coconut, hemp, oat, quinoa and rice milk, may be for you. Almond milk has more vitamin E since it’s made from grounded almonds. Hemp milk made with ground, soaked hemp seedsand water, delivers a significant amount of omega-6 and omega-3 fatty acids and protein.

Coconut milk has monolaurin, a molecule responsible for antimicrobial properties. Oat milk is rich in fiber and iron and, like rice milk, higher in carbohydrates so these two plant-based milk choices are not the best option for those with diabetes. Choose fortified nondairy milk alternatives with calcium, vitamin D and vitamin B12. Look for unsweetened and reduced sugar options, and limit those with a significant amount of protein.

Aloe Vera Juice

The gel of aloe vera has been used extensively in beauty products for years. It’s also been used internally to alleviate arthritis, constipation, coughs, diabetes, headaches and ulcers . One of the constituents, aloe-emodin, has been shown to possess potential anticancer properties as well. Add aloe vera to water, with lemon, and your favorite organic sweetener for a refreshing and tasty drink.

Holy Basil Tea

In Ayurvesda, holy basil, or tulsi, is known as “the queen of herbs” and is recommended for conditions such as fever, cough, arthritis, ringworm, and insect, snake and scorpion bites. It’s a potent adaptogen, which are herbs to help your mind and body cope with physical and emotional stress.

Tulsi has been shown to prevent brain, kidney and liver injury by protecting against cellular damage caused by industrial chemicals, pharmaceuticals and pesticides. In additional to protecting against toxic chemicals, holy basil has been shown to protect against the damaging effects of heavy metals as well.

Green Vegetable Drinks

Dark green leafy vegetables are nutritious, offering a large amount of  vitamins A, C, E and K. The abundant amount of antioxidants called carotenoids protect against cellular damage and help prevent development of many cancers. They also contain a high amount of calcium, fiber, iron, magnesium and potassium. Importantly, dark leafy vegetables have little carbohydrates, cholesterol and sodium.

Dark leafy green drinks supply a significant amount of vitamin K, which helps prevent inflammation and protect bones against osteoporosis. Leafy vegetables may best your best choice when it comes to cancer prevention due to the high amounts of antioxidants. Studies have shown that eating two to three servings of dark leafy greens per week may help lower the risk of certain cancers, especially breast, skin and stomach. The significant amount of folate can help prevent birth defects and improve cardiovascular health as well. Folate is crucial for proper DNA repair and replication and may help reduce the risk of breast, cervical and lung cancers.

Kombucha

Like kefir, kombucha is a fermented, probiotic drink that does wonders for your health. It’s been shown to help prevent disease, support a healthy gut, potentially improve mental state, benefit the lungs, fight bacteria, manage diabetes, support heart health and maintain a healthy liver.

Top 20 Super-Healthy Smoothie Recipes

Banana Ginger Smoothie

Soothe digestion, heartburn, nausea, and other stomach trouble with the fresh ginger in this natural remedy smoothie recipe.

Orange Dream Creamsicle

Need to cool down after a tough workout or a hot day at the beach? Lap up this low-cal, citrus-infused healthy smoothie recipe.

navel orange, peeled
¼ c fat-free half-and-half or fat-free yogurt
2 Tbsp frozen orange juice concentrate
¼ tsp vanilla extract
4 ice cubes

COMBINE the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.

NUTRITION (per serving) 160 cal, 3 g pro, 36 g carb, 3 g fiber, 28 g sugars, 1 g fat, 0.5 g sat fat, 60 mg sodium

Green Tea, Blueberry, and Banana

Antioxidant-rich green tea makes this healthy smoothie a nutritional powerhouse.

SERVINGS: 1

3 Tbsp water
1 green tea bag
2 tsp honey
1½ c frozen blueberries
½ med banana
¾ c calcium fortified light vanilla soy milk

1. MICROWAVE water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
2. COMBINE berries, banana, and milk in a blender with ice crushing ability.
3. ADD tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve

NUTRITION (per serving) 269 cals, 2.5 g fat, 0.2 g sat fat, 52 mg sodium, 63 g carbs, 38.5 g sugars, 8 g fiber, 3.5 g protein

Very Berry Breakfast

Start your day off with a bang with this fruit-packed smoothie recipe. (Try one of these 6 surprising ways to add more protein to smoothies without protein powder.)

SERVINGS: 2

1 c frozen unsweetened raspberries
¾ c chilled unsweetened almond or rice milk
¼ c frozen pitted unsweetened cherries or raspberries
1½ Tbsp honey
2 tsp finely grated fresh ginger
1 tsp ground flaxseed
2 tsp fresh lemon juice

COMBINE all ingredients in blender, adding lemon juice to taste. Puree until smooth. Pour into 2 chilled glasses.

NUTRITION (per serving) 112 cals, 1.5 g fat, 0 g sat fat, 56 mg sodium, 25.5 g carbs, 20 g sugars, 3 g fiber, 1 g protein

World’s Best Smoothie

Slurp down this smoothie recipe at breakfast, and you’ll feel satisfied until lunchtime.

SERVINGS: 1

1 c plain nonfat yogurt
1 banana
½ c orange juice
6 frozen strawberries

COMBINE the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.

NUTRITION (per serving) 300 cal, 14 g pro, 63 g carb, 5 g fiber, 45 g sugars, 0.5 g fat, 0 g sat fat, 180 mg sodium

Pineapple Passion

This decadently thick smoothie recipe can even satisfy your desire for ice cream and it’s healthy!

SERVINGS: 1

1 c low-fat or light vanilla yogurt
6 ice cubes
1 c pineapple chunks

1. COMBINE the yogurt and ice cubes. Blend, pulsing as needed, until the ice is in large chunks.
2. ADD the pineapple and blend at “whip” speed until smooth.

NUTRITION (per serving) 283 cals, 3.5 g fat, 2 g sat fat, 167 mg sodium, 53.5 g carbs, 48 g sugars, 2 g fiber, 13 g protein

Strawberry-Kiwi Smoothie

Stay full and fight disease. This high-fiber smoothie recipe becomes even healthier when you use organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C. (Here are 8 fruit smoothie ingredients that won’t spike your blood sugar.)

SERVINGS: 4

1¼ c cold apple juice
1 ripe banana, sliced
1 kiwifruit, sliced
5 frozen strawberries
1½ tsp honey

COMBINE the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth.

NUTRITION (per serving) 87 cals, 0.3 g fat, 0 g sat fat, 3.5 mg sodium, 22 g carbs, 16.5 g sugars, 1.5 g fiber, 0.5 g protein

Banana-Blueberry-Soy Smoothie

Succulent, summer-ripe blueberries burst with flavor in this delicious smoothie. Skip the sugar or artificial sweetener for a healthier pick; the fruit makes it naturally sweet.

SERVINGS: 2

1¼ c light soy milk
½ c frozen loose-pack blueberries
½ frozen banana, sliced
2 tsp sugar or 2 packets artificial sweetener
1 tsp pure vanilla extract

COMBINE 1 cup of the milk, the blueberries, banana, sugar or sweetener, and vanilla extract. Blend for 20 to 30 seconds, or until smooth. Add up to ¼ cup more milk if a thinner smoothie is desired.

NUTRITION (per serving) 125 cals, 1.5 g fat, 0.1 g sat fat, 60 mg sodium, 25 g carbs, 11 g sugars, 2 g fiber, 3 g protein

Tropical Papaya Perfection

Thick like a milkshake, this coconut-infused smoothie recipe transports you to a tropical island.

SERVINGS: 1

1 papaya, cut into chunks
1 c fat-free plain yogurt
½ c fresh pineapple chunks
½ c crushed ice
1 tsp coconut extract
1 tsp ground flaxseed

COMBINE the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30 seconds, or until smooth and frosty.

NUTRITION (per serving) 299 cals, 1.5 g fat, 0.1 g sat fat, 149 mg sodium, 64 g carbs, 44 g sugars, 7 g fiber, 13 g protein

Just Peachy

Fat-free vanilla ice cream makes this protein packed smoothie sinful and slimming. Skip the spoonful of sugar for a healthier pick.

SERVINGS: 2

1 c 1% milk
2 Tbsp low-fat vanilla yogurt
½ c frozen peaches
½ c strawberries
⅛ tsp powdered ginger
2 tsp whey protein powder (such as Source Organic Whey Protein)
3 ice cubes

1. BLEND together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder; this will help break down the grainy powder and make sure it’s evenly distributed.
2. ADD mushy ingredients, like precooked oatmeal and fruit, then add ice at the end. For a thicker shake, you can toss in more ice cubes; you’ll add volume without the calories.

NUTRITION (per serving) 150 cals, 2 g fat, 1 g sat fat, 73 mg sodium, 26.5 g carbs, 24 g sugars, 2 g fiber, 9 g protein

Apricot-Mango Madness

 ripe mangoes, 10 to 12 ounces each, peeled and chopped (about 2 c)
1 c reduced-fat milk or plain low-fat yogurt
4 tsp fresh lemon juice
¼ tsp vanilla extract
8 ice cubes
Lemon peel twists (garnish)

1. PLACE the apricots, mangoes, milk or yogurt, lemon juice, and vanilla extract in a blender. Process for 8 seconds. Add the ice cubes, and process 6 to 8 seconds longer, or until smooth.
2. POUR into tall glasses, garnish with lemon twists, if desired, and serve immediately.

NUTRITION (per serving) 252 cals, 3.5 g fat, 1.5 g sat fat, 57 mg sodium, 53 g carbs, 45.5 g sugars, 6 g fiber, 7 g protein

Watermelon Wonder

Transform a summer fruit favorite into a delightful healthy smoothie. Just remember to buy seedless watermelon or remove the seeds before you blend! (These are the top 10 reasons to go organic.)

SERVINGS: 2

2 c chopped watermelon
¼ c fat-free milk
2 c ice

COMBINE the watermelon and milk, and blend for 15 seconds, or until smooth. Add the ice, and blend 20 seconds longer, or to your desired consistency. Add more ice, if needed, and blend for 10 seconds.

NUTRITION (per serving) 56 cals, 0.3 g fat, 0 g sat fat, 19.5 mg sodium, 13 g carbs, 11 g sugars, 0.5 g fiber, 2 g protein

Berry Good Workout Smoothie

Get the energy you need to power through your workout in minutes with this easy-to-make smoothie recipe. For an extra dose of calcium, try adding a teaspoon of Organic Kale Powder.

SERVINGS: 1

1½ c chopped strawberries
1 c blueberries
½ c raspberries
2 Tbsp honey
1 tsp fresh lemon juice
½ c ice cubes

BLEND all ingredients.

NUTRITION (per serving) 162.5 cals, 1 g fat, 0.1 g sat fat, 5 mg sodium, 41.5 g carbs, 32 g sugars, 6 g fiber, 2 g protein

Sunrise Smoothie

Blend apricot and peach together, and your smoothie will look like an early-morning sunrise.

SERVINGS: 4

1 banana
1 c apricot nectar, chilled
1 container (8 oz) low-fat peach yogurt
1 Tbsp frozen lemonade concentrate
½ c club soda, chilled

1. COMBINE the banana, apricot nectar, yogurt, and lemonade concentrate. Process for 30 seconds, or until smooth and creamy.
2. STIR in the club soda and serve immediately.

NUTRITION (per serving) 130 cals, 0.5 g fat, 0.5 g sat fat, 43.5 mg sodium, 29 g carbs, 16 g sugars, 1.5 g fiber, 2.5 g protein

Berry Vanilla Sensation

Fat-free vanilla yogurt sweetens this tangy fruit healthy smoothie recipe. (Nutritionists count on these 5 drinks to lose weight.)

SERVINGS: 2

½ c frozen unsweetened raspberries
½ c frozen unsweetened strawberries
¾ c unsweetened pineapple juice
1 c (8 oz) fat-free vanilla yogurt

COMBINE the raspberries, strawberries, and pineapple juice. Add the yogurt. Blend until smooth.

NUTRITION (per serving) 192 cals, 0.5 g fat, 0.1 g sat fat, 86.5 mg sodium, 41 g carbs, 35 g sugars, 2.5 g fiber, 7 g protein

Tutti-Frutti Smoothie

A splash of orange juice infuses summer citrus into this healthy and refreshing snack.

SERVINGS: 2

½ c loose-pack mixed frozen berries or strawberries
½ c canned crushed pineapple in juice
½ c plain yogurt
½ c sliced ripe banana
½ c orange juice

COMBINE the berries, pineapple (with juice), yogurt, banana, and orange juice in a food processor fitted with the metal blade, in a blender, or in a large measuring cup with an immersion blender. Process for about 2 minutes, or until smooth.

NUTRITION (per serving) 140 cals, 2.5 g fat, 1.5 g sat fat, 30 mg sodium, 29 g carbs, 16 g sugars, 2.5 g fiber, 3.5 g protein

LeeAnn’s Luscious Smoothie

To eliminate processed sugar, this reader created a sweet, sugar-free smoothie.

SERVINGS: 1

1 c skim milk
1 c frozen, unsweetened strawberries
1 Tbsp cold-pressed organic flaxseed oil
1 Tbsp sunflower or pumpkin seeds (optional)

1. MIX milk and frozen strawberries in a blender for 1 minute.
2. TRANSFER to a glass and stir in the tablespoon of flaxseed oil, or serve with a tablespoon of sunflower or pumpkin seeds instead.

NUTRITION (per serving) 256 cals, 14 g fat, 1.5 g sat fat, 106 mg sodium, 26 g carbs, 19 g sugars, 3 g fiber, 9 g protein

Slim-Down Smoothie

Wonderfully thick and tasty, this healthy smoothie recipe easily substitutes for milkshakes and ice cream.

SERVINGS: 1

1 c frozen berries, such as blueberries, raspberries, or strawberries
½ c low-fat yogurt (any flavor)
½ c orange juice or other juice

PLACE the berries, yogurt, and orange juice in a blender and pulse for 30 seconds. Blend for 30 seconds, or until smooth.

NUTRITION (per serving) 185 cals, 2 g fat, 1 g sat fat, 90 mg sodium, 35 g carbs, 26 g sugars, 3.5 g fiber, 8 g protein

Soy Good Smoothie

Skipping breakfast can leave you starving mid-morning—and reaching for tempting junk food. Instead, sip this on-the-go soy smoothie. (Here are 5 ways your smoothie is making you gain weight, plus how to fix it.)

SERVINGS: 1

1 c calcium-fortified vanilla soy milk
½ c frozen blueberries
½ c corn flakes cereal
1 frozen banana, sliced

COMBINE the milk, blueberries, cereal, and banana in a blender for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.

NUTRITION (per serving) 350 cals, 3.5 g fat, 0.1 g sat fat, 192 mg sodium, 74 g carbs, 44 g sugars, 7 g fiber, 9 g protein

Mango Madness

Take advantage ripe mango’s disease-fighting ability with this delicious smoothie recipe.

SERVINGS: 2

1 can (8 oz) juice-packed pineapple chunks
1 c fat-free frozen vanilla yogurt
1 lg ripe mango, peeled and chopped
1 ripe banana, sliced
Crushed or cracked ice

1. COMBINE the pineapple (with juice), frozen yogurt, mango, and banana. Blend until smooth.
2. WITH the blender running. gradually drop in enough ice to bring the level up to 4 cups. Blend until the ice is pureed.

NUTRITION (per serving) 251 cals, 0.5 g fat, 0.2 g sat fat, 68 mg sodium, 60 g carbs, 50 g sugars, 4 g fiber, 6.5 g protein

 

25 Health and Nutrition Tips

People, even qualified experts, often seem to have the exact opposite opinions.

However, despite all the disagreements, there are a few things that are well supported by research.

1. Don’t Drink Sugar Calories

2. Eat Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fiber and various other nutrients.

Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease .

Additionally, about 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism.

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates.

3. Avoid Processed Junk Food (Eat Real Food Instead)

All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.

These foods have been engineered to be “hyper-rewarding,” so they trick our brains into eating more than we need, even leading to addiction in some people.

They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

4. Don’t Fear Coffee

Coffee has been unfairly demonized. The truth is that it’s actually very healthy.

Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s and numerous other diseases.5

5. Eat Fatty Fish

Pretty much everyone agrees that fish is healthy.

This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients.

Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression.

6. Get Enough Sleep

The importance of getting enough quality sleep can not be overstated.

It may be just as important as diet and exercise, if not more.

Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance.

What’s more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults.

7. Take Care of Your Gut Health With Probiotics and Fiber

The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the “forgotten organ.”

These gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity.

A good way to improve gut health, is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria.

8. Drink Some Water, Especially Before Meals

Drinking enough water can have numerous benefits.

One important factor, is that it can help boost the amount of calories you burn.

According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day.

The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44%.

9. Don’t Overcook or Burn Your Meat

Meat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients.

The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer.

So, eat your meat, just don’t overcook or burn it.

10. Avoid Bright Lights Before Sleep

When we’re exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin.

An interesting “hack” is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better.

11. Take Vitamin D3 If You Don’t Get Much Sun

Back in the day, most people got their vitamin D from the sun.

The problem is that most people don’t get much sun these days. They either live where there is no sun, or they stay inside most of the day or use sunscreen when they go out.

According to data from 2005-2006, about 41.6% of the US population is deficient in this critical vitamin.

If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health.

This includes improved bone health, increased strength, reduced symptoms of depression and a lower risk of cancer, to name a few. Vitamin D may also help you live longer.

12. Eat Vegetables and Fruits

Vegetables and fruits are the “default” health foods, and for good reason.

They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.

Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases.

13. Make Sure to Eat Enough Protein

ating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.

Protein is particularly important for weight loss, and works via several different mechanisms.

A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking.

Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels.

14. Do Some Cardio, or Just Walk More

Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.

It is particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health.

15. Don’t Smoke or do Drugs, and Only Drink in Moderation

If you’re a tobacco smoker, or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first.

If you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.

16. Use Extra Virgin Olive Oil

Extra virgin olive oil is the healthiest fat on the planet.

It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.

Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes.

17. Minimize Your Intake of Added Sugars

Added sugar is the single worst ingredient in the modern diet.

Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health.

A high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer.

18. Don’t Eat a Lot of Refined Carbohydrates

Not all carbs are created equal.

Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.

Studies show that refined carbohydrates are linked to overeating and numerous metabolic diseases.

19. Don’t Fear Saturated Fat

The “war” on saturated fat was a mistake.

It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease.

New studies that included hundreds of thousands of people have shown that there is no linkbetween saturated fat consumption and heart disease.

20. Lift Heavy Things

Lifting weights is one of the best things you can do to strengthen your body and improve your body composition.

It also leads to massive improvements in metabolic health, including improved insulin sensitivity.

The best approach is to go to a gym and lift weights, but doing body weight exercises can be just as effective.

21. Avoid Artificial Trans Fats

Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease.

It is best to avoid them like the plague.

22. Use Plenty of Herbs and Spices

There are many incredibly healthy herbs and spices out there.

For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.

23. Take Care of Your Relationships

Social relationships are incredibly important. Not only for your mental wellbeing, but your physical health as well.

Studies show that people who are close with friends and family are healthier and live much longer than those who are not.

24. Track Your Food Intake Every Now and Then

The only way to know exactly what you are eating, is to weigh your foods and use a nutrition tracker like MyFitnesspal or Cron-o-meter.

This is important to know how many calories you are eating. It is also essential to make sure that you’re getting in enough protein, fiber and micronutrients.

Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet.

Basically, anything that increases your awareness of what you are eating is likely to help you succeed.

I personally track everything I eat for a few days in a row, every few months. Then I know exactly where to make adjustments in order to get closer to my goals.

25. Eat Eggs, and Don’t Throw Away The Yolk

Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.”

It is a myth that eggs are bad for you because of the cholesterol. Studies show that they have no effect on blood cholesterol in the majority of people.

Additionally, a massive review study that included 263,938 individuals found that egg consumption had no association with the risk of heart disease.

What we’re left with is one of the most nutritious foods on the planet, and the yolk is where almost all of the nutrients are found.

Telling people to throw away the yolk is among the worst pieces of advice in the history of nutrition.

 

20 Health Benefits of Yoga | How Yoga Improves Health and Wellness

Much has changed since physician Dean Ornish included yoga in his groundbreaking protocol for preventing, treating, and reversing heart disease more than three decades ago. Back then, the idea of integrating yoga with modern medicine was seen as far-out.

Today’s picture is very different: As yoga has become an increasingly integral part of 21st-century life, scientists, armed with new tools that allow them to look ever deeper into the body, have been turning their attention to what happens physiologically when we practice yoga—not just asana but also pranayama and meditation. These physicians, neuroscientists, psychologists, and other researchers are uncovering fascinating evidence of how the practice affects us mentally and physically and may help to prevent and assist in the treatment of a number of the most common ailments that jeopardize our vitality and shorten our lives.

Dozens of yoga studies are under way at medical institutions around the country, including Duke, Harvard, and the University of California at San Francisco. Some of the research is funded by the National Institutes of Health. More studies are on the way, thanks in part to the work of researchers at the Institute for Extraordinary Living at the Kripalu Center for Yoga and Health, one of the first US research institutes to focus exclusively on yoga. And in India, scientist Shirley Telles heads up Patanjali Yogpeeth Research Foundation, which is spearheading studies large and small.

While studies of yoga’s impact on health are at an all-time high, experts say that much of the research is still in the early stages. But the quality is improving, says Sat Bir Khalsa, a Harvard neuroscientist who has studied yoga’s health effects for 12 years. It’s likely, he says, that the next decade will teach us even more about what yoga can do for our minds and bodies. In the meantime, the patterns beginning to emerge suggest that what we know about how yoga keeps us well may be just the tip of the iceberg.

Yoga shows promise as a treatment for relieving certain kinds of chronic pain. When German researchers compared Iyengar Yoga with a self-care exercise program among people with chronic neck pain, they found that yoga reduced pain scores by more than half. Examining yoga’s effects on a different kind of chronic pain, UCLA researchers studied young women suffering from rheumatoid arthritis, an often debilitating autoimmune disorder in which the immune system attacks the lining of the joints. About half of those who took part in a six-week Iyengar Yoga program reported improvements in measures of pain, as well as in anxiety and depression.

Kim Innes, a Kundalini Yoga practitioner and a clinical associate professor at the University of Virginia, recently published a study on how yoga may benefit people who have a variety of health risk factors, including being overweight, sedentary, and at risk for type 2 diabetes. Forty-two people who had not practiced yoga within the previous year took part in an eight-week gentle Iyengar Yoga program; at the end of the program, more than 80 percent reported that they felt calmer and had better overall physical functioning. “Yoga is very accessible,” Innes says. “Participants in our trials, even those who thought they ‘could not do yoga,’ noted benefits even after the first session. My belief is that once people are exposed to gentle yoga practice with an experienced yoga therapist, they will likely become hooked very quickly.”

Much attention has been given to yoga’s potential effect on the persistent dark fog of depression. Lisa Uebelacker, a psychologist at Brown University, got interested in examining yoga as a therapy for depression after studying and practicing mindfulness meditation. Because depressed people tend to be prone to rumination, Uebelacker suspected that seated meditation could be difficult for them to embrace. “I thought yoga might be an easier doorway, because of the movement,” she says. “It provides a different focus from worry about the future or regret about the past. It’s an opportunity to focus your attention somewhere else.” In a small study in 2007, UCLA researchers examined how yoga affected people who were clinically depressed and for whom antidepressants provided only partial relief. After eight weeks of practicing Iyengar Yoga three times a week, the patients reported significant decreases in both anxiety and depression. Uebelacker currently has a larger clinical trial under way that she hopes will provide a clearer picture of how yoga helps.

It’s taken the development of modern technologies like functional MRI screening to give scientists a glimpse of how yogic practices like asana and meditation affect the brain. “We now have a much deeper understanding of what happens in the brain during meditation,” says Khalsa. “Long-term practitioners see changes in brain structure that correlate with their being less reactive and less emotionally explosive. They don’t suffer to the same degree.” Scientists at the University of Wisconsin have shown that meditation increases the activity of the left prefrontal cortex—the area of the brain that’s associated with positive moods, equanimity, and emotional resilience. In other words, meditating regularly may help you weather life’s ups and downs with greater ease and feel happier in your daily life.

Asana, pranayama, and meditation all train you to fine-tune your attention, whether by syncing your breathing with movement, focusing on the subtleties of the breath, or letting go of distracting thoughts. Studies have shown that yogic practices such as these can help your brain work better. Recently, University of Illinois researchers found that immediately following a 20-minute session, study participants completed a set of mental challenges both faster and more accurately than they did after a brisk walk or a jog.

Researchers are in the earliest stages of examining whether yogic practices could also help stave off age-related cognitive decline. “The yogic practices that involve meditation would likely be the ones involved, because of the engagement of control of attention,” says Khalsa. Indeed, research has shown that parts of the cerebral cortex—an area of the brain associated with cognitive processing that becomes thinner with age—tend to be thicker in long-term meditators, suggesting that meditation could be a factor in preventing age-related thinning.

Maintenance Plan

A 2013 review of 17 clinical trials concluded that a regular yoga practice that includes pranayama and deep relaxation in Savasana (Corpse Pose), practiced for 60 minutes three times a week, is an effective tool for maintaining a healthy weight, particularly when home practice is part of the program.

In our revved-up, always-on world, our bodies spend too much time in an overstimulated state, contributing to an epidemic of sleep problems. A recent Duke University analysis of the most rigorous studies done on yoga for psychiatric conditions found promising evidence that yoga can be helpful for treating sleep disorders. Asana can stretch and relax your muscles; breathing exercises can slow your heart rate to help prepare you for sleep; and regular meditation can keep you from getting tangled up in the worries that keep you from drifting off.

Better Sex

In India, women who took part in a 12-week yoga camp reported improvements in several areas of sexuality, including desire, orgasm, and overall satisfaction. Yoga (like other exercise) increases blood flow and circulation throughout the body, including the genitals. Some researchers think yoga may also boost libido by helping practitioners feel more in tune with their bodies.

Cool Inflammation

We’re used to thinking of inflammation as a response that kicks in after a bang on the shin. But increasing evidence shows that the body’s inflammatory response can also be triggered in more chronic ways by factors including stress and a sedentary lifestyle. And a chronic state of inflammation can raise your risk for disease.

Researchers at Ohio State University found that a group of regular yoga practitioners (who practiced once or twice a week for at least three years) had much lower blood levels of an inflammation-promoting immune cell called IL-6 than a group new to yoga. And when the two groups were exposed to stressful situations, the more seasoned practitioners showed smaller spikes of IL-6 in response. According to the study’s lead author, Janice Kiecolt-Glaser, the more experienced practitioners went into the study with lower levels of inflammation than the novices, and they also showed lower inflammatory responses to stress, pointing to the conclusion that the benefits of a regular yoga practice compound over time.

Younger-Looking DNA

While the fountain of youth remains a myth, recent studies suggest that yoga and meditation may be associated with cellular changes that affect the body’s aging process. Each of our cells includes structures called telomeres, bits of DNA at the end of chromosomes that get shorter each time a cell divides. When telomeres get too short, the cells can no longer divide and they die. Yoga, it seems, may help to preserve their length. Men with prostate cancer who took part in a version of the Ornish healthy lifestyle program, which included an hour a day of yoga, six days a week, showed a 30 percent jump in the activity of a key telomere-preserving enzyme called telomerase. In another study, stressed care-givers who took part in a Kundalini Yoga meditation and chanting practice called Kirtan Kriya had a 39 per-cent increase in telomerase activity, compared with people who simply listened to relaxing music.

Immune Activity

Many studies have suggested that yoga can fortify the body’s ability to ward off illnesses. Now one of the first studies to look at how yoga affects genes indicates that a two-hour program of gentle asana, meditation, and breathing exercises alters the expression of dozens of immune-related genes in blood cells. It’s not clear how the genetic changes observed in this study might support the immune system. But the study provides striking evidence that yoga can affect gene expression—big news that suggests yoga may have the potential to influence how strongly the genes you’re born with affect your health.

Your Spine on Yoga

Taiwanese researchers scanned the vertebral disks of a group of yoga teachers and compared them with scans of healthy, similar-aged volunteers. The yoga teachers’ disks showed less evidence of the degeneration that typically occurs with age. One possible reason, researchers speculate, has to do with the way spinal disks are nourished. Nutrients migrate from blood vessels through the tough outer layer of the disk; bending and flexing may help push more nutrients through this outer layer and into the disks, keeping them healthier.

Keep Your Heart Healthy

Despite advances in both prevention and treatment, heart disease remains the no. 1 killer of both men and women in the United States. Its development is influenced by high blood pressure, high cholesterol, high blood sugar, and a sedentary lifestyle—all of which can potentially be reduced by yoga. Dozens of studies have helped convince cardiac experts that yoga and meditation may help reduce many of the major risk factors for heart disease; in fact, a review of no fewer than 70 studies concluded that yoga shows promise as a safe, effective way to boost heart health. In a study this year by researchers at the University of Kansas Medical Center, subjects who participated in twice-weekly sessions of Iyengar Yoga (including pranayama as well as asana) significantly cut the frequency of episodes of atrial fibrillation, a serious heart-rhythm disorder that increases the risk of strokes and can lead to heart failure.

Joint Support

By gently taking joints—ankles, knees, hips, shoulders—through their range of motion, asana helps keep them lubricated, which researchers say may help keep you moving freely in athletic and everyday pursuits as you age.

Watch Your Back

Some 60 to 80 percent of us suffer from low-back pain, and there’s no one-size-fits-all treatment. But there’s good evidence that yoga can help resolve certain types of back troubles. In one of the strongest studies, researchers at Group Health Research Institute in Seattle worked with more than 200 people with persistent lower-back pain. Some were taught yoga poses; the others took a stretching class or were given a self-care book. At the end of the study, those who took yoga and stretching classes reported less pain and better functioning, benefits that lasted for several months. Another study of 90 people with chronic low-back pain found that those who practiced Iyengar Yoga showed significantly less disability and pain after six months.

Down With Diabetes

Researchers at the University of Pittsburgh School of Medicine found that adults at risk for type 2 diabetes who did yoga twice a week for three months showed a reduction in risk factors including weight and blood pressure. While the study was small, all who began the program stuck with it throughout the study, and 99 percent reported satisfaction with the practice. In particular, they reported that they liked the gentle approach and the support of the group. If larger, future studies show similar results, the researchers say, yoga could gain credence as a viable way of helping people stave off the disease.

News Flash

Many women have turned to yoga to help them cope with the symptoms of menopause, from hot flashes to sleep disturbances to mood swings. A recent analysis of the most rigorous studies of yoga and menopause found evidence that yoga—which included asana and meditation—helps with the psychological symptoms of menopause, such as depression, anxiety, and insomnia. In one randomized controlled trial, Brazilian researchers examined how yoga affected insomnia symptoms in a group of 44 postmenopausal women. Compared with women who did passive stretching, the yoga practitioners showed a big drop in incidence of insomnia. Other, more preliminary research has suggested that yoga may also help to reduce hot flashes and memory problems, too.

Emotional Rescue

Recent studies have suggested that exercise is linked with increased levels of a brain chemical called gamma-aminobutyric acid (GABA), which is associated with positive mood and a sense of well-being. It turns out that Iyengar Yoga can also increase the levels of this chemical in the brain, more so than walking, according to a Boston University study. In another study, a group of women who were experiencing emotional distress took part in two 90-minute Iyengar Yoga classes a week for three months. By the end of the study, self-reported anxiety scores in the group had dropped, and measures of overall well-being went up.

Power Source

If you’ve felt the thrill of discovering you can hold Chaturanga for longer and longer periods, you’ve experienced how yoga strengthens your muscles. Standing poses, inversions, and other asanas challenge muscles to lift and move the weight of your body. Your muscles respond by growing new fibers, so that they become thicker and stronger—the better to help you lift heavy grocery bags, kids, or yourself into Handstand, and to maintain fitness and function throughout your lifetime.

Balancing Act

When you were a kid, your day included activities that tested your balance—walking along curbs, hopping on your skateboard. But when you spend more time driving and sitting at a desk than in activities that challenge your balance, you can lose touch with the body’s magical ability to teeter back and forth and remain upright. Balance poses are a core part of asana practice, and they’re even more important for older adults. Better balance can be crucial to preserving independence, and can even be lifesaving—falls are the leading cause of injury-related death in people over 65.

Bringing Yoga and Western Medicine Together:

Duke University’s Integrative Medicine department in Durham, NC, has lived up to its name by integrating yoga into medicine and medicine into yoga. The department is one of the only major medical centers to offer yoga teacher training. Its two programs, “Thera-peutic Yoga for Seniors” and “Yoga of Awareness for Cancer,” are taught by a team of yoga instructors, doctors, physical therapists, and mental health professionals.

These yoga teacher trainings accept about 100 people a year and involve elements of asana, pranayama, meditation, and mindfulness working together as adjuncts to the conventional medical treatments that patients may also be receiving simultaneously. Once training is complete, teachers can work on contract for hospitals and other health agencies.

Kimberly Carson, the founder and codirector of the yoga training programs, stresses that what sets the programs apart is their research-based approach: Medicine listens best when you speak its language, says Carson, a yoga therapist who has taught in medical settings for more than 15 years. “The evidence base is what the medical community listens to.”

Essential to the program’s success, says Carson, is the staff’s commitment to thinking critically about how they promote the benefits of yoga. “The quickest way to shut doors is to state as fact claims that aren’t substantiated,” she says.

Luckily, the evidence base for yoga and other alternative methods is fast growing, and Duke has been a forerunner in opening the lines of communication between yoga and medicine.

Located in one of the best academic medical centers and in one of the most doctor-friendly cities in the country, the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital is well poised to train new doctors to incorporate mind-body techniques into their practice. Its founder and director emeritus, Dr. Herbert Benson, pioneered research on the relaxation response as a powerful antidote to the stress response; he was also one of the first to illustrate that meditation changes metabolism, heart rate, and brain activity as a result of the relaxation response. This commitment to research is still what makes the institute stand out: Benson and his colleagues recently published a landmark study illustrating some of the changes in gene expression that can come from practices that elicit the relaxation response, including meditation and yoga.

Physicians at the institute help treat patients for everything from heart disease to diabetes to infertility. Individual therapeutic yoga instruction is offered as an adjunctive approach for a wide variety of conditions, both physical and mental. Darshan Mehta, the institute’s medical director and director of medical education, says that along with maintaining its commitments to research and patient care, the Benson-Henry Institute is dedicated to educating medical students and residents in integrative medicine. “Boston is famous for training leaders in medicine,” Mehta says. “We need to expose the next generation of doctors to the benefits of mind-body medicine. My hope is that after studying at the Benson-Henry Institute they’ll be able to at least recognize value in it and perhaps add it to their practices in some way.”

Top 20 Health and Workouts At-Home Exercises

Life can get busy, and oftentimes we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout. ACE Certified Professional Ted Vickey offers these 25 moves to help you stay on track, no matter where you find yourself. Using only your own body weight, these versatile moves can help you create a total-body workout that fits your needs and abilities.

1. Supermans

Who doesn’t want to think they have super powers?  Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes

2. Push-up

The Push-up is an oldie but goodie.  You can modify intensity by changing hand placement.

3. Contralateral Limb Raises

Don’t let the name scare you – this is great for toning those troubling upper body areas.

4. Bent Knee Push-up

A great starting option if you struggle with the correct form using a full Push-Up

5. Downward-facing Dog

Slow and controlled movement very important – wonderful calf stretch.

6. Bent-Knee Sit-up / Crunches

7. Push-up with Single-leg Raise

A great progression from a regular Push-Up but remember to keep proper form.

8. Front Plank

This is harder than it looks!  Your back and abs will love you.

9. Side Plank with Bent Knee

Great way to add in hips work without the need for any equipment other than your own body weight.

10. Supine Reverse Crunches

Advanced crunch that targets the entire core region.  If you feel pain in your back – STOP.

11. Cobra

This is my “good morning, time to wake up” exercise – great way to get ready for a busy day.

12. Squat Jumps

A bit of heart rate work while working on total body movement.

13. Forward Lunge

If I could only do one leg exercise for the rest of my life, a lunge would be my choice.

14. Forward Lunge with Arm Drivers

Start with the regular lunge and work up to this advanced exercise hitting some core areas.

15. Glute Activation Lunges

Often missed, this Gluteus workout is the MAXIMUS.

16. Glute Bridge

Real people do yoga – and this is a great entry exercise to the power of slow and controlled movements.

17. Hip Rotations (Push-up Position)

I’ve always had problems finding a good hip exercise – do this before any push-up exercises so you can stabilize your body before fatigue.

18. Side Lunge

Advanced in terms of needing to include some movement into what becomes a static pose.

19. Side Lying Hip Abduction

A common mistake is raising the leg too high in this exercise.  Small but effective movement.

20. Side Lying Hip Adduction

Even smaller movement than Abduction but equally important.

Side Plank with Straight Leg

Don’t forget to breathe on this exercise – exhale on the exertion.

Single Leg Stand

I do this one while brushing my teeth in the morning – some call it crazy, I call it multi-tasking.

Monkey Toast

Pave a slice of toasted wheat bread with peanut butter and bananaslices. Top with a drizzle of honey.

Avocado Cracker

What You’ll Need: Multigrain crackers, avocado, tomato, salt, pepper

Layer a multigrain cracker with an avocado. Option: add ¼-inch thick slice of plum or romano tomato. Sprinkle with salt and pepper.

Hummus & Veggies Mason Jars

What You’ll Need: Peppers, celery, carrots, hummus

Using a tiny jar for hummus is great for perfecting portion control. Simply divide up your portioned servings of hummus and dip fiber-rich vegetables into the protein-packed puree. Together, this combo makes an awesome flat-belly-friendly snack.

Yogurt Parfait

What You’ll Need: Fresh or slightly-frozen berries, plain Greek Yogurt, carob chips

Mix fresh or slightly-frozen berries with plain Greek yogurt. Sprinkle with carob chips for a guilt-free indulgence.

Caprese Skewers

What You’ll Need: fresh mozzarella, pitted green olives, sundried tomatoes

Cut fresh mozzarella into ½-inch cubes. Skewer on toothpicks with pitted green olives and sundried tomatoes.

Spiced Nuts

What You’ll Need: pecans, almonds, cashews, chili powder, black pepper, cayenne

Toss a combination of nuts—pecans, almonds, peanuts, cashews—with chili powder, black pepper, and a pinch of cayenne. Roast in a 400° F oven for 10 minutes, until warm and toasty.

Veggie-Tuna Bites

What You’ll Need: Canned tuna, shredded carrots, pickles, cucumber, olives, Dijon mustard, mayo, salt, pepper, whole-white based cracker
Combine a can of tuna with shredded carrots, pickles, cucumber, olives, Dijon mustard, a touch of mayo, and season with salt and pepper. Use Triscuits, Wheat Thins, or Stacy’s Pita Chips for scooping.

Goat Cheese Stuffed Peppers

What You’ll Need: Cherry peppers, goat cheese

Stuff cherry peppers or bottled Peppadew peppers with soft goat cheese or mini balls of fresh mozzarella.

D.I.Y. Trail Mix

What You’ll Need: almonds, walnuts, cashew, sunflower seeds, dried fruit

Make your own souped-up trail mix: Combine 1 cup almonds, walnuts, or cashew (or a mix of all three) with ½ cup sunflower seeds and 1 ½ cups dried fruit: raisins, apricots, apples, prunes, and/or banana chips.

Ants on a Log

What You’ll Need: celery, peanut butter, raisins

Slather celery with smooth or chunky peanut butter. Dot with raisins. But find out where your favorite PB falls on our exclusive list of The 36 Top Peanut Butters—Ranked!

Artichoke Mix

What You’ll Need: artichoke hearts, roasted red peppers, olives, chunks of cheese (Parmesan, Manchego, or Gruyere)

Using a few marinated artichoke hearts (usually sold in a jar), mix in a small bowl with roasted red peppers, olives, and chunks of cheese (Parmesan, Manchego or Gruyere).

Greek Cucumber Salad

What You’ll Need: Cucumber, tomatoes, black olives, red onion, feta, olive oil, lemon juice, salt, pepper.

We don’t love this because just because it’s so hydrating. No, this light and refreshing snack can be made so quickly. Chop up some cucumbers, tomatoes, black olives, onion, and feta. Sprinkle some olive oil and lemon juice to lightly coat the veggies. Add salt and pepper to taste.

Apples and Peanut Butter

What You’ll Need: 2 tablespoons peanut butter, apple slices

This salty and sweet combination does more than remind you of your childhood. This protein and fiber combo will help you remain satiated until your next meal. Feel free to add some cinnamon to fancy things up.

Olive Tapenade

What You’ll Need: Pimiento stuffed green olives, black olives, garlic salt, olive oil, lemon juice

If you have one, add olives into a food processor until they are in tiny pieces — otherwise, chop away. Add olive oil, garlic salt, and lemon juice together until blended, then pour over olive mash. Serve over grain-based crackers and enjoy.

Berry Yogurt Toast

What You’ll Need: Ezekial toast, Greek yogurt, berries, chia seed

Slabbing a piece of fiber rich Ezekiel toast, with protein-packed Greek yogurt makes this snack of the day so much better. We like to add high-fiber berries, to take the toasts nutrition to the next level. Did you know? 1 cup of raspberries contains a whopping 8 grams of fiber. That combined with antioxidant rich blueberries, and blood-sugar stabilizing chia seeds this epic combo is sure to keep those afternoon tummy rumbles at ease.

Grilled Veggies with Tzatziki

What You’ll Need: Peppers, eggplant, mushroom, asparagus, zucchini, diced cucumbers, Greek yogurt, lemon juice, garlic, olive oil, parsley, salt, pepper.

Place your favorite veggies on the grill until charred, they make the perfect dippers for this Greek sauce. Squeeze as much liquid as you can out of the diced cucumbers, chop as small as possible. Add to a combination of Greek yogurt, garlic, lemon juice, olive oil, parsley and salt and pepper to make a delicious sauce. Using Greek yogurt provides you with a boost or probiotics, protein and a great source of vitamin D.

Corn & Bean Salsa with Chips

What You’ll Need: Cooked corn, black beans, tomato, bell pepper, onion, apple cider vinegar, lime juice, salt, and pepper. Tortilla chips are optional.

A perfect blend of corn, black beans, chopped tomatoes, chopped bell peppers, red onion, and dressed with a splash of Apple Cider Vinegar & lime juice. Salt and pepper to taste. Serve either with chips or as a side dish! Fiber-rich, protein-packed, and made with fresh ingredients — what else could we ask for,

Sesame-Seasoned Edamame

What You’ll Need: edamame, sesame oil, red pepper flakes, kosher salt

Boil a few cups of frozen edamame until tender. Drain and toss with a light coating of sesame oil, red pepper flakes, and kosher salt.

Chili & Lime Spiced Mango Spears

What You’ll Need: mango, lime juice, chili powder

Peel a mango and cut it into spears. Top with fresh lime juice and chili powder.

Veggies and Pesto

What You’ll Need: Pesto sauce, eggplant, tomato, peppers

With these skewers, the more vegetables the merrier! Simply grill a colorful array of vegetables topped with a light seasoning of pesto sauce. Grill until charred and then, devour!

Wrapped Melon

What You’ll Need: melon (or cantaloupe), prosciutto, (or Spanish ham)

Wrap slices of melon or cantaloupe with good prosciutto or Spanish ham.

Kale Chips

What You’ll Need: fresh kale, olive oil, salt, pepper

Remove stems and ribs from fresh, clean kale and then tear into large, chip-sized pieces. Toss on a baking sheet with olive oil, salt, and pepper. Bake for 5 minutes at 375° F.

What You’ll Need: Toasted whole grain English muffin, cheese’s of your choice (sharp cheddar, Babybel wedge, gorgonzola), 1 Tbsp nut butter (pb2 if you’re really trying!), apple slices, carrot slices, 1 hard boiled egg

Why overpay for a gourmet Bistro Box, when you can make one at home, for less and pack it with better ingredients! The best part about DIY? You can put whatever you want in it. We gave you some of our favorite toppings, but feel free to swap toast for crackers, cheddar for mozzarella, nut butter for hummus, maybe even add in some turkey slices — you get the point, pair up and enjoy.

What You’ll Need: smoked turkey, swiss cheese, hummus, or guacamole

Lay a slice of Swiss cheese on a cutting board. Top with a slice of smoked turkey and a spoonful of hummus or guacamole. Wrap like a jelly roll and enjoy.

Easy Pita

What You’ll Need: Pita, hummus, tomato, onion, lettuce

Spread the inside of a pita half with plenty of hummus and top with sliced tomato, onion, and lettuce.

What You’ll Need: high-fiber whole grain tortilla, low-fat cheese, salsa

Using just one high-fiber whole grain or whole wheat tortilla, sprinkle low-fat cheese on one side of the tortilla. Top with a small spoonful of salsa and fold over the other side of the tortilla. Microwave for about 20 seconds. Cut the semi-circle into slices after letting it cool.

Tabbouleh Salad

What You’ll Need: Quinoa, cherry tomatoes, green onion, cucumber, extra virgin olive oil, fresh lemon juice, salt, pepper, mint

Traditionally this salad is made with bulgur, but we suggest using quinoa — a protein and fiber rich grain, that will give you a ton of more benefits than the traditional choice. Mix in with diced cherry tomatoes, green onion, chopped cucumber, salt, and pepper. Toss it in a mixture of extra virgin olive oil and lemon juice. Some people even add in chopped mint for extra flavor.

English Muffin Pizzas

What You’ll Need: Whole wheat English muffins, marinara sauce, low-fat mozzarella, vegetables of your choosing (we use spinach, green peppers, broccoli, olives, and tomatoes)

Place English muffin halves in the oven at 450, top them with marinara sauce, a sprinkle of cheese and as many vegetables as you like. This will cook quickly, roughly 3 minutes so be sure to keep an eye on the oven to prevent the cheese from burning!

Egg Salad Wraps

What You’ll Need: hard boiled eggs, diced pickles, olive-oil mayo, spicy mustard, cayenne

Chop two hard-boiled eggs and mix with diced pickles, a spoon of olive-oil mayo, spicy mustard, and a pinch of cayenne. When you’re ready to eat it, spoon the egg salad onto large romaine or Bibb lettuce leaves and eat like a burrito.

Mexi Bowl

What You’ll Need: brown rice, black beans, chicken, salsa, corn, guacamole, tortilla chips

Mix equal parts of cooked brown rice and drained canned black beans. Top with leftover chicken or steak, salsa, corn, and guacamole. Eat with a small handful of tortilla chips for extra crunch.

Avocado Toast with Smoked Salmon

What You’ll Need: whole grain toast, avocado, chili pepper flakes, olive oil

Toast a whole grain or flaxseed piece of bread and top with chunky, mashed avocado. Sprinkle chili pepper flakes and very lightly drizzle with olive oil. For more great avocado ideas, check out these 30 Best Avocado Recipes on Instagram!

Stuffed, Wrapped Dates

What You’ll Need:dates, almonds, blue cheese, bacon

Remove the pit from dates, stuff with an almond and blue cheese and wrap tightly with half a strip of bacon. Secure with toothpicks and bake at 350° F until the bacon is crisp. Love bacon? Satisfy your top three cravings (can you guess the other two?) with these 30 Guilt-Free Snacks for Your Biggest Cravings!

Bean Dip

What You’ll Need: bean-dip, (or low-fat refried-beans), salsa, scallions, jack-cheese, pickled jalapenos, toasted pita

Fill the bottom of an oven-safe bowl with bean dip or low-fat refried beans. Top with salsa, scallions, and a thin layer of Jack cheese. Bake until the cheese is melted, then crown with chopped pickled jalapenos. Serve with toasted pita or black bean chips.

Bloody Mary Cocktail

What You’ll Need: low-sodium V8, horseradish, Worcestershire, lemon juice, Tobasco, vodka, cucumbers, avocado

Mix a few cups of low-sodium V8 with horseradish, Worcestershire, lemon juice, Tabasco, and maybe a dash of vodka for fun. Pour into wine or martini glasses, top with chopped cucumbers and avocado.

Watermelon Skewers

What You’ll Need: watermelon, cherry tomatoes, fresh mozzarella, basil

Thread chunks of watermelon, cherry tomatoes, pieces of fresh mozzarella, and leaves of basil on wooden skewers.

Simple and Savory Cheese Dip

What You’ll Need: goat cheese, garlic, fresh herbs, olive oil, black pepper

Place 4 ounces of fresh goat cheese in a small glass baking dish. Add some chopped garlic, fresh herbs, a drizzle of olive oil, and lots of black pepper. Bake until the cheese is bubbling and enjoy with warm pita bread.

Tomato Bruschetta

What You’ll Need: Tomatoes, garlic, salt, pepper, basil, balsamic, fiber rich toast

There’s nothing better than the addictively delicious Italian treat. Simple chop up tomatoes — try to remove as many seeds and juice as possible so the toppings aren’t too wet — throw in some finely minced garlic, basil, salt, and pepper, and a touch of balsamic. Refrigerate while you toast and break apart bite-sized pieces of fiber-rich bread. Then top each golden bread-bite with the toppings. Take a bite and enjoy!

Salmon and Cucumber Roll-Ups

What You’ll Need: Cucumber, salmon, herb-goat cheese

This simple yet fancy combination creates a creamy, crunchy finger food that’s just irresistible. Roll up all three together to create a protein-packed snack — that’s appealing regardless of the time of day.

Spinach Quiche Cups

What You’ll Need: 5 eggs, fresh spinach, mini-Bella mushrooms, salt, and pepper. Cheese optional

Whisk together eggs, as if you were going to make a scramble. Toss in spinach and sauteed mushrooms, add in cheese if desired. Evenly divide mixture among 12 muffin cups. Bake for about 20 minutes, at 375 degrees F, or until it’s set and nothing comes out after inserting with a toothpick.’

Loaded Apple Nachos

There are few snacks that can rival an apple topped with peanut butter—but this is one of them. By throwing raisins, mini chocolate chips and coconut into the mix, these sweet “nachos” give the classic treat a real run for its money — without loading on the sugar or calories.

No Bake Oatmeal Peanut Butter Bites

Energy bites are perfect for days when you’re not hungry enough to commit to an entire granola bar or when you’re simply craving something sweet that won’t blow your diet. Whip up this recipe and you’ll be prepared for either scenario. They only take 15 minutes to make and are filled with superfoods like flaxseed, chia seeds and almonds. Oh, and of course, ooey-gooey peanut butter, too!

PB FRUIT DIP

The combination of Greek yogurt and peanut butter is a protein duo made in heaven. You get a rich and creamy dip that’s perfect to pack for the kids school lunches or to enjoy at home with apple slices. Use a Greek yogurt that doesn’t have ingredients like high fructose corn syrup, or buy a plain one and add your own flavor like cinnamon and vanilla. This is a smart trick to lose the added sugars and still get a flavorful punch!

HEALTHY PB CUPS

If you have major cravings of PB-and-chocolate everything, here’s your perfect fix. Just like the Reese’s Peanut Butter Cups that we’re all huge fans of, these are creamy treats are packed with a ton of peanut butter flavor but without the mega-long list of unnecessary ingredients. They’re simple to make and portioned small enough to have one or two during the day when you’re starting to hit that 2 p.m. slump.

Peanut Butter Banana Ice Cream

This banana ice cream is made by blending frozen fruit with natural peanut butter, vanilla extract, cinnamon and sea salt. Though it’s higher in calories than some supermarket ice creams, it’s free of all the nasty health-harming additives responsible for their unnaturally skinny profiles. This treat is sure to satisfy your craving for something sweet and creamy – while keeping you on the straight and narrow in terms of nutrition.

Chickpea Chocolate Chip Cookies

Whether you’re looking for a simple cookie recipe or a healthy one, this low-sugar option is the perfect fit. The majority of the dough is comprised of chickpeas and peanut butter while maple syrup, vanilla extract and mini chocolate chips play a supporting role and add a hint of sweetness. The best part: they’re free of eggs, so you can lick the spoon — and the bowl, too.

GRAIN-FREE BROWNIES

Step aside, boxed brownie mixes! These easy six-ingredient brownies are taking over. This chocolatey treat is made without using any flour or processed sugar, but still has that great gooey consistency you’re looking for in the perfect brownie. By incorporating bananas and PB, they’re naturally super sweet with a hint of savory and ideal for to grab when you get the craving for chocolate. Pair with a glass of warm almond milk and your tastebuds are sure to be satisfied! To see what else bananas are doing for you check out 7 Amazing Things Bananas Do to Your Body!

CLEAN NO BAKE PB PIE

A pie that requires no baking is a pie we’re definitely big fans of! The calories may seem on the higher side, but it comes from only healthy sources like nuts and dark chocolate (which are both on our list of 20 Healthy Fats to Make You Thin). The crust is made of walnuts, pecans, and cashews—all nuts that’ll boost your brainpower and keep your memory intact. And the best part is that it tastes just like the childhood favorite ice cream cakes, without all the excess sugar and refined ingredients!

HEALTHY PB FUDGE

It can’t get much better than a healthy fudge that’s sweetened naturally with no heavy fats or corn syrups. This one specifically uses a banana to get that extra sweet kick and still has the fudgy consistency you would get from the bakery bought versions. And, because this recipe is made by using coconut oil, it also reaps major benefits like lasting energy and weight loss. So, forgo the guilt of reaching for a treat and indulge in this!

Chocolate Banana Protein Smoothie Jar

Peanut butter and chocolate, the food world’s power couple, join together to elevate this fruit-filled sippable to the delicious and antioxidant-filled next level. And, better yet, it’s extremely easy to make. All you have to do is throw the ingredients into a blender and top it with some low-sugar granola, berries and hemp seeds, a stellar vegan source of protein, fiber and omega

PB FLAXSEED PANCAKES

When you wake up with a craving for a classic like pancakes, here’s the recipe you should be turning to! It’s made using oatmeal (which has tons of fiber) and flaxseed (a superfood with incredible health benefits)! With these pancakes, you don’t have to worry about getting love handles and feeling overly stuffed, but they’re sure to keep you powered up through your morning.

Thai Tofu Pizza with Spicy Peanut Sauce

By using a pre-made whole-wheat pizza crust, this recipe remains simple and healthy. But one thing it isn’t is boring! Thai-inspired flavors and tofu are two things not typically found on a pizza pie, and we love the creativity—and its spicy flavor. Just one slice provides 60 percent of the day’s immune-boosting vitamin A and 15 percent of the day’s calcium, a mineral that plays a leading role in bone health. We can’t think of tastier way to reap the benefits of either nutrient.

Spicy Peanut Chicken Soba Noodle Salad

If you’re an avid Eat This, Not That! reader, you already know that we’re big fans of buckwheat, the gluten-free seed that’s used to make soba noodles. It’s not only a great source of protein and fiber but also filled with magnesium, a mineral that’s been associated with lower levels of fasting glucose and insulin, markers related to fat and weight gain. Fill up your plate with this nutrient-packed hot and spicy recipe to reap the benefits.

THAI PINEAPPLE PEANUT CHICKEN SATAY

Serves: 6
Nutrition: 412 calories, 19.5 g fat (4.4 g saturated), 757 mg sodium, 11 g carbs, 1.4 g fiber, 5.9 g sugar, 48.5 g protein (calculated with stevia and low sodium soy sauce)

There’s something about the combination of the sweet-yet-semi-sour flavor of pineapple with the nutty flavor of peanut butter that makes the perfect marinade for proteins. If you’re not a meat eater, try this out with tempeh or tofu; it’ll still be just as loaded with taste and booming with nutrients. A single cup of pineapple provides 76 percent of your daily recommended manganese, a trace mineral that is essential for producing energy!

Healthy Chicken Recipes

Grilled Chicken with Roasted Kale

Chicken and Dumplings

This crowd-pleasing chicken favorite has a healthier profile, thanks to low-fat milk and whole-wheat white flour in the comforting dumplings.

Homemade Frozen Chicken Fingers

Store-bought chicken fingers are often loaded with all kinds of can’t-prounce ingredients. Stock your freezer with this homemade version instead — your kids will love them, but don’t be surprised if they’re a grown-up favorite, too.

Buffalo Chicken Salad

The highlight of this salad is Ellie’s easy blue cheese dressing. Low-fat buttermilk and fat-free yogurt keep the calories low but the flavor high.

Marinated Chicken Breasts

Marinating chicken breasts in a homemade herbed-vinaigrette ensures that the meat stays moist and flavorful when it’s grilled.

Chicken Fingers with Curried Ketchup

These chicken fingers are baked, not fried, but they’re coated in panko crumbs (Japanese breadcrumbs), which make them just as crispy as the fried version.

Roman-Style Chicken

Giada packs her hearty chicken dish with fresh herbs, tomatoes and peppers, keeping it light yet satisfying.

Stuffed Chicken Divan wiht a Sherry Dijon Sauce

Try a modern take on this normally cheese-filled dish. Crisp broccoli and tender chicken pair well with a low-calorie sherry sauce that tastes just as decadent as the full-fat version.

Garlic-Ginger Chicken Thighs

Save yourself some time on the day of a cookout and marinate your chicken in a blend of garlic, ginger, soy sauce and orange juice the night before.

Curried Chicken and Rice Soup

Dill, lemon and curry add a boost of bold flavor to chicken soup, without any added fat.

Orange Chicken Fingers

Lighten up traditional takeout fare by coating chicken in crushed rice cereal. Don’t forget the sweet and tangy low-sugar orange dipping sauce made from marmalade and teriyaki sauce.

Hearty Italian Chicken and Vegetable Soup

Skip sodium-laden soup from the can and make your own with chicken, carrots, celery, whole-wheat pasta and spinach.

Apple-Honey Drumsticks

Enjoy these drumsticks with their zesty-sweet sauce at little more than 300 calories per pair. Bonus: Drumsticks are one of the most inexpensive parts of the chicken, so this recipe is as friendly to your wallet as it is your waistline.

40 Cloves and a Chicken

Alton bakes chicken with 40 — yes 40 cloves — of garlic and fresh thyme. The sharp flavor of the garlic mellows as it cooks and the resulting meat is ultra-flavorful.

Spring Chicken Salad

The Greek yogurt-based dressing in this salad is a great substitute for store-bought alternatives.

Honey-Mustard Chicken and Apples

In this chicken dish, be sure to use apples that are good for cooking such as Cortlands, which are resistant to browning and bring a tart, bright flavor.

Creamy Lemon-Pepper Orzo With Grilled Chicken

If you love risotto but want something quicker, this simple orzo takes half the time. Rich cheese and cream are switched out for tangy Greek yogurt and goat cheese for equally-satisfying creaminess. Sweet green peas plus fragrant tarragon and basil scream spring, even though this dish is a year-round classic.

Middle Eastern-Style Chicken, Veggies and Rice

This one-dish meal is packed with flavor and as easy as it is healthy. Rotisserie chicken, microwavable brown rice and pre-trimmed beans make this meal a cinch to prepare in less than 30 minutes. The bold spice blend and toasted nuts bring warm Moroccan flavor that’ll make this dish memorable.

Spicy Kale and Corn Stuffed Chicken Breasts

Superfood kale and sweet corn create a duo rich in vitamin A. The pepper jack cheese adds tons of spice while binding the stuffing for the chicken. If spicy’s not your thing, try Monterey Jack or Havarti cheese instead for creamy without the heat.

Sesame-Lemon Chicken

With a rub made from sesame seeds and lemon zest, chicken thighs become the centerpiece of this healthy main dish, which includes a simple lettuce and tomato salad.

Chicken and Rice Paprikash Casserole

The classic Hungarian dish becomes a one-dish dinner in this healthier take, which is made with skinless chicken thighs and brown rice. A dollop of reduced-fat sour cream goes on top.

Roasted Rosemary Chicken with Potatoes

This simplest of chicken dinners pairs juicy bone-in chicken breasts with baby potatoes and a touch of chopped rosemary.

Roasted Chicken with Pumpkin Seed Salsa

Toasted pumpkin seeds mixed with cilantro and chiles become the Mexican-inspired salsa for a roasted chicken with a cumin-coriander rub.

Herbal Chicken Sandwiches with Apple-Avocado Smoothie

The herbal-tea flavor of this poached-chicken sandwich pairs perfectly with the creamy avocado smoothie.

Grilled Chicken with Spelt, Pear and Watercress Salad

This easy dinner has it all. It starts with lean protein from the skinless chicken breasts. Then it gets whole grains and green vegetables from the salad — a mix of watercress and spelt berries tossed with a simple lemon dressing and topped with tasty cheese shavings.

Top 100 Tips Start Losing Weight Now With These points

31. Keep this meal between 400 and 600 calories.
32. Buy fun containers, and pack lunch and snacks from home.
33. Label each with time and calorie amounts to avoid eating everything all at once.
34. Double dinner recipes so you can have the leftovers for lunch.
35. Pack five salads on Sunday night so your healthy meal is already made.
36. Add cooked whole grains to a salad to increase the fiber and protein and make the meal feel more satisfying.
37. In the mood for a hot meal? Make a huge pot of veggie bean soup, divide into two-cup containers, and store in the freezer. Before bed, place a container in the fridge, then grab it before heading out the door in the morning.
38. For sandwich-lovers, use spinach or swiss chard leaves instead of a wrap, skip the slice of cheese, and load up on the veggies.
39. Sip calorie-free water, seltzer, or green tea with your meal instead of soda, sweetened iced tea, or juice.
40. Instead of cream cheese or butter on bread or bagels, spread almond or peanut butter. The healthy fats satiate hunger and can decrease belly fat

Dinner

41. Keep this meal between 400 and 600 calories. Serve yourself a smaller portion, so if you like going back for seconds, you’ll just end up eating a normal-size portion.
42. Use salad-size plates instead of dinner-size ones.
43. At the beginning of the week, prepare a big container of salad to keep in the fridge. If the salad is already made, you’re more likely to get greens with your dinner.
44. Chew gum while cooking to keep from snacking.
45. Salt causes bloating and butter is high in calories, so flavor pasta, soups, meat, and stews with fresh herbs, garlic, and onions instead.
46. Celebrate Meatless Mondays by making a meal starring beans (another weight-loss aid). You’ll love this sweet potato and black bean burrito.
47. Spray on salad dressing instead of pouring.
48. Cut veggies into larger-size chunks. The more chewing you have to do, the slower you’ll eat, allowing your brain to recognize the “I’m full” sensation.
49. Freeze pureed veggies to add extra fiber to sauces and soups.
50. Halfway through your meal, stop and drink some water and decide if you’re really hungry for the rest or if you’re just eating it because it’s on your plate.

Snack Time

51. Keep snacks to 150 calories or fewer.
52. Aim to consume at least five grams of fiber to really satiate your hunger.
53. Go for protein instead of sugar to keep energy levels going strong instead of crashing. Edamame in pods is the perfect snack since it takes some time to eat and a one-cup serving offers 12 grams of protein.
54. Always bring snacks on the road to avoid having to hit convenience stores, fast-food chains, or airport food courts.
55. Keep snack centers in the fridge and cupboard to avoid grazing and eating out of containers.
56. Make 150-calorie nonperishable snack packs to keep in your purse, gym bag, and office drawer. Nuts are a great option since they keep you fuller longer and boost your metabolism.
57. Choose wet snacks such as melon, peppers, cherry tomatoes, or celery. Their water content will fill you up and prevent bloating.
58. Nosh on these post-workout snacks to avoid undoing all your hard work.
59. For salty-sweet cravings, bake a batch of these roasted honey-cinnamon chickpeas.

Dessert

61. Eat a little something sweet every day to satiate your cravings and to avoid inhaling an entire pint of ice cream later.
62. When baking, swap out the butter for one of these.
63. Use fruit to add natural sweetness instead of white sugar. Try this muffin recipe.
64. Add veggies to baked goods. You’ll never even taste the zucchini in these brownies or the sweet potato in these cookies.
65. If you’re constantly craving high-sugar, high-fat foods, it may mean you need to eat more protein.
66. Add protein powder to sweet recipes (like these Rice Krispies treats) to boost the nutrition.
67. Sip one of these protein smoothies that are sweet enough for dessert.
68. When making cookies, bake half the batch and scoop the rest into ice-cube trays. When your sweet tooth kicks in, pop out one and bake it to satisfy your craving without breaking the calorie bank.
69. Make healthier versions of the treats you crave. These no-bake brownies are sure to satisfy your chocolate cravings.
70. Make your own low-fat ice cream using frozen bananas and peanut butter or luscious cherries and chocolate.

Food Swaps

71. Use veggies like carrots or zucchini in place of spaghetti.
72. Spread hummus, mustard, or pureed roasted red pepper on sandwiches instead of mayonnaise.
73. Nosh on baked carrot chips instead of greasy potato chips.
74. Use silken tofu in place of cream for some recipes such as this dairy-free chocolate mousse.
75. Skip ordering pizza and make one of these crusts at home: gluten-free sweet potato crust, a quinoa basil crust that’s also gluten free, or this low-carb cauliflower crust.
76. Pour almond milk in your cereal instead of skim milk.
77. Choose a whole-wheat wrap instead of two slices of wheat bread.
78. Use sliced strawberries on your PB&J instead of jam.
79. Swap out your hamburger patty for a veggie burger.
80. Go open-faced to cut calories and carbs.

At Work

81. Share weight-loss goals with co-workers so they invite you for a postwork Zumba class instead of happy hour.
82. Keep a reusable water bottle on your desk to sip often. Staying hydrated can satiate hunger and cravings, reduce bloating, and keep you more alert.
83. Use your lunch break to work out and then eat later while working.
84. Eat in front of a person rather than a screen. It cuts down on mindless eating and makes you more accountable for each bite.
85. Brush your teeth right after each meal and snack to avoid noshing on your co-worker’s bowl of M&M’s.
86. Set up reminders on your computer or phone every hour to encourage yourself to get up, walk around, and stretch.
87. Wear comfy shoes so you can take meetings for a walk instead of sitting at a desk.
88. Walk to a co-worker’s desk to chat instead of instant messaging.
89. Sit on a yoga ball instead of a chair to work your core.
90. Keep healthier dessert options on hand so you have something to enjoy during office birthdays and other celebrations.

When Eating Out

91. Check out menus online before heading out so you have a few healthy options in mind.
92. Choose menu items that are grilled, baked, blackened, steamed, or broiled instead of fried or breaded.
93. Eat a little something before heading out, like a handful of almonds, so you don’t arrive at the restaurant famished.
94. Always start your meal with a salad. It’ll fill you up, making you eat less of the actual meal, and it’s way fewer calories than typical deep-fried or cheesy apps.
95. Ask for all dressings, condiments, and sauces on the side.
96. Opt for the baked potato instead of french fries, and yes, eat the skin!
97. Ask for your entrée to be served on a bed of greens rather than a bed of pasta or mashed potatoes.
98. For wine-lovers, order one glass instead of splitting a bottle.
99. Before your entrée arrives, ask the waitperson to bring you a to-go container so you can package half to save for later.
100. You don’t have to skip dessert. Order one and split it with your dinner partner.