Friday, June 29, 2012

20 Habits That Make You Fat

Don't fall trap to these common diet downfalls

By: Dave Zinczenko

Photo Credit: Thinkstock

20 Habits That Make You Fat opener

Decades ago, around the time of Steven Tyler's last haircut, a completely wrong-headed idea started being passed around America's dinner tables: Eating fat makes you fat.

Wrong. Eating fat won’t make you fat, any more than eating money will make you rich. Calories make you fat, and most “low-fat” or “fat-free” foods actually have just as many calories as their full-fat versions, because of added sugar and chemicals. And there’s no debate on this one: Since we made “cut down on fat” our favorite food craze roughly 30 years ago, the U.S. obesity rate has doubled. Among children, it has tripled. That’s a failed food policy if ever there was one.

But it’s just one of many “get fat” habits that can be turned into a “slim-down” habit, starting today. All you need is a pinch of resolve and a few new routines.

Photo Credit: Thomas MacDonald

FAT HABIT #1: Eating "low-fat"

It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.

Photo Credit: Thinkstock

FAT HABIT #2: Not seeking nutrition advice

Good news here: By reading this, you're already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn't budge.

Photo Credit: Photolibrary

FAT HABIT #3: Sleeping too little or too much

According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.

Photo Credit: Mitch Mandel

FAT HABIT #4: Eating free restaurant foods

Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.

DID YOU KNOW? You don't need to make big changes to your diet to lose 10, 20, or even 30 pounds. You just need to make the right small tweaks.

Photo Credit: Image Source

FAT HABIT #5: Drinking soda—even diet!

The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.

Photo Credit: Generic Royal Freestock

FAT HABIT #6: Skipping meals

In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.

Photo Credit: Generic Royalty Freestock

FAT HABIT #7: Eating too quickly

If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!

Photo Credit: Thinkstock

FAT HABIT #8: Watching too much TV

A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.

Photo Credit: Thinkstock

FAT HABIT #9: Ordering the combo meal

A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.

Photo Credit: Thinkstock

FAT HABIT #10: Facing the buffet

Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.

Photo Credit: Thinkstock

FAT HABIT #11: Eating off larger plates

One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.

Photo Credit: Thinkstock

FAT HABIT #12: Putting serving dishes on the table

Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.

Photo Credit: Mitch Mandel, Thomas MacDonald

FAT HABIT #13: Choosing white bread

A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.

Photo Credit: Thinkstock

FAT HABIT #14: Taking big bites

The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.

Photo Credit: Photolibrary

FAT HABIT #15: Not drinking enough water

Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!

Photo Credit: Thinkstock

FAT HABIT #16: Having overweight friends

Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”)

Photo Credit: Getty Images

FAT HABIT #17: Eating too late

Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.

Photo Credit: Stockbyte

FAT HABIT #18: Not using a scale

Looking at your body weight reinforces weight loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown of by natural fluctuations in body weight by stepping onto the scale at the same time every day.

Photo Credit: Alamy

FAT HABIT #19: Drinking fruity beverages

Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.

Photo Credit: Thinkstock

FAT HABIT #20: Eating when emotional

A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories.

Beginner's Guide to Running for Weight Loss

A breakthrough plan to lose weight and start running—no experience necessary!

By Sarah Lorge Butler with Leslie Bonci and Bud Coates

Photo Credit: Thinkstock

Given the choice between moving a lot more or eating a lot less, it's more fun to do the former. When running is going well, it does feel great. The miles fly by and the calories are torched, roughly 100 for every mile you run.

Dieting? Well, it's a drag. It's all about deprivation and what you can't have. Cut this, eliminate that. It's about subtraction, saying no.

With running you're adding a new sport, new friends, and new experiences to your life. You're engaging in something human beings have done since the dawn of time. According to evolutionary biologists, the first humans were long-distance athletes, running across the grasslands, stalking dinner. Dinner being some form of lean meat. And there was no pulling in at the Dairy Queen for dessert afterward.
Dieting, at least among the masses, is a relatively recent phenomenon. Some 47 percent of Americans are trying to lose weight at any given time, according to the Centers for Disease Control and Prevention. But when two out of every three adults in America is overweight, that's somewhat understandable.

So think of how you would rather lose weight and what you would like to tell people. What would you rather tell yourself? That you're learning a new sport? Or that you're on a diet.

This plan uses a gentle buildup. It starts with walking only, building up to 30 minutes at a time. The plan then includes some running. One minute at first. When you're ready, 2 minutes. Then 3, 5, 7, minutes. At a rate you determine those 30 minutes of walking morph into 30 minutes of nonstop running. In other words, take as long as you need to become a runner. We've found that although it may take some time, once you're a runner, you will want to stay a runner.

STAGE 1: Get moving!
This program starts with walking. Before you can try running, you need to be able to complete four walks, each one 30 minutes nonstop, in a week. You might be able to do that this week without a problem. In that case, once you've done four walking workouts, you're ready to proceed to the next stage.
Or you might need to start at less than 30 minutes, depending on what kind of shape you're in and how much extra weight you're carrying around.
What kind of pace should you walk at? Pick something that's comfortable—steady, not aggressive. Aim for a pace that's a little faster than your stroll-down-the-driveway-in-you-slippers-to-get-the-newspaper walk but slower than your might-miss-my-connecting-flight walk. Don't sweat the pace, just get out and do it.

You do not want to be huffing and puffing. If you're panting, you're going too fast. Remember, this is punitive. You're not supposed to finish each workout feeling like you need a nap. Your breathing is an instantaneous check of your effort level. Take the "talk test." If you can get a few sentences out, you're fine. If you need to pause for a breath between words, take your foot off the gas until you can talk comfortably.

Stage 1 Workout

Walk for 30 minutes
Total workout time: 30 minutes
Do this workout at least three or four times in a week before moving on to the next stage.

STAGE 2: It starts with a single step
The pages of Runner's World are filled with famous writers singing the praises of running. We think it's pretty cool too. When running feels good, it feels great. Of course, when you're just starting, it feels hard. Damn hard. Exhausting even. It's work. A runner's high? You've got to be kidding me.

For now it's going to feel like a major effort. But even while you're exerting yourself, know what you're doing: Your heart is getting stronger, your lungs are breathing deeper. You may see your blood pressure, cholesterol, and triglycerides drop. You're building muscles everywhere, especially in your legs, but also in your core due to all your deep breathing. You're increasing bone density. Then there are the "soft" benefits: the calm, the sense of achievement, the sounder sleep at night.

As you're starting out, you need to run slowly. Very slowly. How slow is slow? Try this: Make your run no faster than your walk. Yes, that's right: No faster than your walk. At this point, you have to set side any preconceived notions you have about running. If the Presidential Physical Fitness testing of your youth still haunts you, fear not. No one is standing by you with a stopwatch. This run does not have to be fast, nor should if be. In these 1-minute running segments, you're not required to cover a set distance.

Stage 2 Workout

Walk for 4 minutes. Run for 1 minute
Repeat that sequence four more times.
End with 4 minutes of walking.
Total workout time: 29 minutes, 5 of which are running
Do this workout at least three or four times in a week before moving on to the next stage.

STAGE 3: Timing is everything
As you've seen by now, this running plan is all about gradual. It takes you from walking for 30 minutes to running for 30 minutes in 12 stages. (You'll find 6 of these stages here. For stages 7 to 12 check out Run Your Butt Off!)

But just because there are 12 stages doesn't mean you have to do it in 12 weeks. You set the pace. You increase when you're ready. You can stretch this program out over the course of 6 months if that suits you better.

It's common with new runners and exercisers that something happens to subvert their week, and they fall off the wagon. The mistake is the try to climb back on the wagon at the exact same place where you fell off or, worse, to try to increase the intensity without having done your homework. Make sure you've laid the groundwork before you try to build up the interval. When you're ready, take it up a notch.

The same rules apply from the previous stage:

Go very slowly
Try not to be huffing and puffing. If you are, you're going too fast
Think of running as no faster than your walk.

Got it? Good.

Stage 3 Workout

Walk for 4 minutes. Run for 2 minutes.
Repeat that sequence four more times.
End with 3 minutes of walking.
Total workout time: 33 minutes, 10 of which are running.
Do this workout at least three or four times in a week before moving on to the next stage.

Extra Credit
If you're used to doing another activity, keep it up! The more active you are, the more calories you burn. Don't think that just because you're starting to run, you have to quit all your other activities. Runners just call other sports cross-training, and they're good for you. They work muscle groups that you might not hit with running and give you a mental break in our routine when you have something different to anticipate. Plus, you might notice that walking and running are already helping those endeavors. Maybe you're not exhausted anymore after a long set of tennis.

STAGE 4: Sticking with it
If you're doing these workouts correctly, there is not a big shift in speed from the walk to the run. You're running about the pace of a brisk walk. And you shouldn't be getting out of breath. If you are, slow it down. Some people start to jog and get all embarrassed by their slow pace. And their jiggling. But really, you shouldn't be shy. People who you think are passing judgment usually aren't. If you sense that people are taking a long look at you as you run by, it's probably because they admire your effort. You're out there doing something for yourself. They wish they had the courage to run.

A lot of new runners think that running is an exclusive club, and they don't belong if they can't achieve a certain speed. That's nonsense, and it's self-defeating. Don't worry about anyone else. Worry about you. You're the one taking control of your health, which puts you in a select group. With much of American overweight, pretty soon you'll be the authority, the one people are coming to for tips. Plus, if you can stick it out for 12 weeks or so, you'll get faster without even realizing it. It's simply a natural development as you grow more fit.

Stage 4 Workout

Walk for 3 minutes. Run for 3 minutes.
Repeat that sequence four more times.
End with 3 minutes of walking. Total workout time: 33 minutes, 15 of which are running.
Do this workout at least three or four times in a week before moving on the next stage.

You're halfway there! If you can run for 15 minutes at a time, that a big deal. And if you do this workout four times a week, you'll be running an hour this week. That's probably didn't seem too likely a few weeks back, did it?

STAGE 5: The race is on!
Really want to jump-start your motivation? Sign up for a race. That's right, you. You can enter a race. Sure! Why not?

Don't sign up for one happening this weekend. It shouldn't be next weekend, either. It could be a month from now of 4 months or even a year, but start scouting. Pick a 5-K (which is near 3.1 miles) and get it on your calendar. You have to find some way to be accountable in your training. A few people are internally motivated, and that's amazing. They set their minds to doing something and they do it. The rest of us need the carrot or the stick. Or both. We need someone or something watching over us, nagging us, cajoling us into being our best selves. Maybe we need the support of an anonymous online community offering encouragement.

Check to make sure at least 500 people enter your race, and if you can find one with north of 1,000 entrants, that's even better. The more runners, the merrier. When you have a lot of people are you, you can guarantee someone will be slower than you. Someone will be walking the whole way. Because that's the number-one fear of every person who enters a race for the first time: What if I'm last? Trust us. If you pick a big enough race and run even just a few minutes of it, you will not be last.

This is a pivotal week. What's going on in this workout? Well, as you're doing every week, you're increasing the run segment And 5 minutes is a long time to run without stopping. This workout asks you to do that four times. So at the risk of sounding redundant, you'll have to approach the run very slowly. You want to be able to get through all four running segments, you can't go charging out of the gate for the first one and quit after two. Pace yourself. Also the walking portion decreases this week. If you're pushing too hard during the 5 minutes of running, those 150 seconds of walking are going to feel like they're over before you've had a chance to catch your breath. So keep the run controlled, really slow down on the walk, and see how it goes.

Stage 5 Workout

Walk for 2 minutes 30 seconds. Run for 5 minutes.
Repeat that sequence three more times.
End with 3 minutes of walking.
Total workout time: 33 minutes, 20 of which are running.
Do this workout at least three or four times in a week before moving on to the next stage.

STAGE 6: A jog, not a sprint
For awhile—a long time, it seems—we only appreciate exercise when it's over. We feel virtuous for having done it, and we're glad we pushed ourselves out the door. Whew. Check that off the day's to-do list. But there comes a point when the actual "during" portion of exercise isn't so bad, either. You're out there and you start running, and it feels much easier than you anticipated it would before you started. You feel like you've got a good stride going. In fact, it's downright invigorating. It goes by quickly, and you're sort of sorry it has to end.
Not there yet? Trust me. It will happen.

You've probably heard people talking about endorphins causing the famous "runner's high." Scientists still debate the role of endorphins; some think anandamide, another chemical the body produces that the brain feasts on, might be the cause. Whatever the body chemistry reason, many people experience a sense of well-being during and after a run. For some it's a mild sensation. For others it's more intense.

Taking the running portion slowly and building up gradually will minimize the discomfort you'll feel. The hope is that soon enough, you'll cross over from one of those people who can't wait for exercise to end and join the camp of those who can't wait for it to begin.

With this workout you're doing more than 20 minutes of running in each session. The walking is down to 12 minutes. Over last week and this week, the balance has completely shifted in favor of running. Give yourself some credit for how far you've come!

Stage 6 Workout

Walk for 3 minutes. Run for 7 minutes.
Repeat that sequence two more times.
End with 3 minutes of walking.
Total workout time: 33 minutes, 21 of which are running.
Do this workout at least three or four times in a week before moving on to the next stage.

Now You're Ready to Run Your Butt Off!
Here's the thing: The more you run, the more weight you lose and the easier it is to… keep running. It's hard to get the momentum going at first. But once you get on track, consistent, and committed to your workouts, the more calories you'll shed and the less you'll weigh. It takes effort to pick your feet up and run, and you can go longer. Then you'll get a little faster, go a little farther, and torch even more calories. Plus your heart and lungs are better conditioned already. And when there's less of you to move, they don't have to work quite so hard. You feel better even though you're doing more. It's a happy circle.

20 Easy Ways to Help Your Heart

Keeping your ticker in tip-top shape is a no-brainer—just follow these simple science-backed strategies

By: The Editors of Fitbie

Photo Credit: Hilmar

20 Easy Ways to Help Your Heart

When it comes to ensuring a long, healthy life, your heart is, well, the heart of the operation. But, despite holding the key to health and longevity, your ticker isn’t as high-maintenance as you may think. You can effectively ward off heart disease, prevent strokes, reduce your blood pressure, and lower your cholesterol by implementing a few easy strategies in your everyday life. Here, a few tricks to get you started.

Photo Credit: Getty Images

1. Eat calcium-rich foods

You might think you’re doing your body good by taking calcium supplements every day, but you could actually be putting your heart in harm’s way. A New Zealand study found that older women who took calcium supplements were at greater risk for cardiovascular disease and heart attacks. Instead, turn to natural sources like low-fat dairy and greens (think kale, broccoli rabe, spinach) to get your daily calcium fix. (Video: Get tips for incorporating nutrient-rich foods into your meals)

Need another way to help your heart? Trim sodium from your diet.

Photo Credit: Getty Images

2. Fill up on antioxidants

According to a 2007 Swedish study, women who consumed the highest concentration of antioxidants had a 17% lower risk of stroke compared with women who had the lowest concentration. The study participants got most of their antioxidants from fruits and vegetables, but whole grains, tea, and chocolate also played a role. To load your diet with inflammation fighters, try eating more berries, artichokes, beans, lentils, apples, and cocoa—a few foods particularly high in antioxidants.

Photo Credit: Mitch Mandel

3. Adopt a Mediterranean-style diet

Lower your risk of heart disease by eating like they do in southern Italy and Greece. A 2011 study from Johns Hopkins University showed that a diet that emphasized healthy fats, fruits, and veggies prevented heart disease in individuals who were at risk for cardiovascular disorders, even if they didn’t lose weight. To get started, swap out carbohydrates from white bread and pasta with heart-healthy fats from olive oil, nuts, and avocados, and don’t forget to incorporate plenty of fruits and vegetables.

Photo Credit: Jupiter Images

4. Cook with herbs and spices

Using herbs and spices not only reduces your need for as much salt—which can raise your blood pressure—but also delivers other health-enhancing qualities. On a per-gram basis many herbs can have more antioxidant activity than many fruits and vegetables—in fact, oregano has four times more of the antioxidant benefits from eating blueberries. Fresh dill contains the antioxidant quercetin, which has been linked to reducing blood pressure, and rosemary, thyme, and peppermint also show promising antioxidant activity.

Photo Credit: Thinkstock

5. Load up on potassium

While a high-sodium diet can put your heart’s health at risk, getting enough potassium can help to counteract some of these negative effects, according to a study published in the Archives of Internal Medicine. To strike a healthy balance, cut down on salty and processed foods and load up on foods high in potassium, such as broccoli, potatoes, tomatoes, peas, squash, apricots, bananas, and citrus fruits.

Here’s another way to help your heart: Cut down on sugar.

Photo Credit: Thinkstock

6. Take your blood pressure medication at night

A 2011 study published in the Journal of the American Society of Nephrology followed about 660 individuals taking blood pressure medication over the course of 5 years and found that patients who took at least one of their medications at bedtime had a lower risk for cardiovascular death, heart failure, or stroke than patients who took their dose upon waking. The patients who medicated at bedtime also had better control of their blood pressure throughout the day. However, before switching your routine, be sure to speak to your physician.

Photo Credit: Getty Images

7. Treat high blood pressure

Treating high blood pressure can tack on years to a person’s life, according to a 2011 study published in the Journal of the American Medical Association. Researchers from UMDNJ-Robert Wood Johnson Medical School in New Brunswick, NJ, found that for every month a person with hypertension takes medication to lower his or her blood pressure, that person will live about 1 extra day. If you have untreated high blood pressure—or don’t know your blood pressure at all—schedule an appointment to have it checked.

Photo Credit: Thinkstock

8. Go to the dentist

A visit to the dentist can make your pearly whites shine—and keep your ticker on track, as well. In a recent Taiwanese study people who had their teeth cleaned at least twice a year for 2 years had a 24% lower risk of heart attack and a 13% lower risk of stroke compared with people who never went to the dentist. Professional cleaning appears to reduce inflammation-causing bacterial growth, which can lead to dangerous inflammation, say the study authors.

Photo Credit: Thinkstock

9. Stay active

If you’re on the heavy side, the key to avoiding heart disease may be to boost your fitness level with exercise. In a 2011 study published in the American Heart Association journal Circulation, scientists measured cardiovascular fitness levels of overweight men for several years; those who increased their exercise levels were less likely to die of heart disease (or any cause)—whether or not they lost weight during the study. Another study published in the journal Medicine & Science in Sports & Exercise reported that men who performed vigorous exercise at least 3 hours a week reduced their risk of heart attack by 22%.

Photo Credit: Thinkstock

10. Run a mile—and time yourself!

It’s time to hit the track with a stopwatch. Two separate studies in 2011 indicate that mile times may predict our risk of heart disease. While a mile time cannot yet be used as a true benchmark of disease risk, researchers estimated that middle-aged folks who can run a mile in 8 (men) or 9 (women) minutes had a 20% lower lifetime risk of heart problems than those who ran slower than 10- (men) or 12-minute (women) miles.

Photo Credit: Mitch Mandel

11. Chow down on walnuts

For a quick antioxidant-rich add-on, look no further than walnuts. They contain higher quality and more potent antioxidants than any other nut, outperforming peanuts, almonds, pecans, and pistachios, according to research presented at a 2011 meeting of the American Chemical Society. Because nuts are high in calories, keep it to just a handful: Study authors say it takes only about seven walnuts a day to reap their heart-health benefits.

Photo Credit: Thomas MacDonald

12. Feast on fish

Ladies, you may want to eat salmon for dinner tonight. Consuming fish rich in omega-3 fatty acids could reduce your risk of developing heart disease, according to a Danish study published in the journal Hypertension. The researchers found that women of childbearing age who never ate fish had 90% more cardiovascular problems than those who ate seafood weekly. Even eating fish only a few times a month had benefits.

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13. Sprinkle flaxseed on your cereal

Flaxseed may be small, but each one packs a punch. The little guys are one of the best sources for alpha-linolenic acid (ALA), an essential omega-3 fatty acid that may reduce blood triglycerides and blood pressure and protect against blood clots and stroke. Buy flaxseed whole (they’ll last longer that way) and grind them using a coffee grinder or blender to add to cereals, soups, salads, or smoothies.

Photo Credit: Getty Images

14. Eat chocolate

Feel free to indulge in the sweet treat. Eating chocolate on a regular basis may reduce a person’s risk of heart disease by one-third, according to a 2011 review published in the British Medical Journal. Although the analysis could not determine which type or how much chocolate is the most beneficial, experts suggest choosing the dark variety (at least 60% cocoa)—which is highest in antioxidants—and eating it in moderation.

Photo Credit: Getty Images

15. Start your day with oatmeal

It’s never too early to show your heart some love. By eating 1 1/2 cups of steel-cut oatmeal at breakfast, you’ll start your day with 6 g of soluble fiber, which lowers the absorption of cholesterol in your blood stream and can reduce your LDL “bad” cholesterol. Toss some fruit into your bowl, like apple, pear, or banana slices, and you’ll add up to 4 g fiber.

Photo Credit: Thinkstock

16. Snack on nuts

The next time your stomach rumbles, grab a handful of nuts. A serving a day can increase your body’s serotonin, which can help you feel less hungry and happier, according to a 2011 Spanish study. The researchers reported a link between eating nuts and higher serotonin levels in patients with metabolic syndrome, a precursor to diabetes and heart disease.

Photo Credit: Getty Images

17. Eat potatoes

The starchy root vegetable has a bad rap among dieters, but a 2011 study from the University of Scranton in Pennsylvania gives tater lovers something to celebrate: When participants added purple potatoes to their daily diets for a month, they lowered their blood pressure by 3 to 4%, without packing on weight or boosting their cholesterol. Researchers say that the positive effect likely comes from the high antioxidant concentration in spuds.

Photo Credit: Alamy

18. Look for foods fortified with plant sterols or stanols

The next time you’re in the grocery store, keep an eye out for foods that have been fortified with sterols or stanols. These natural plant substances can help block the body from absorbing cholesterol. Adding fortified margarine, orange juice, or yogurt to your diet may help you reduce LDL “bad” cholesterol by more than 10%, without affecting your HDL “good” cholesterol. For best results, you need at least 2 g a day—about two 8-ounce servings of plant sterol-fortified orange juice. These foods shouldn’t stand in for medication, however, so talk to your doctor if you’re already being treated for high cholesterol.

Photo Credit: Thinkstock

19. Switch to a better cooking oil

What you cook your foods in matters. The American Heart Association recommends using a liquid vegetable oil or nonfat cooking spray whenever possible, and urges Americans to choose oils that are lowest in saturated fats, trans fats, and cholesterol. Best choices are canola, corn, olive, safflower, sesame, soybean, and sunflower oil. Olive oil is particularly good because it contains a mix of antioxidants that can lower your “bad” cholesterol without lowering your “good” cholesterol. Just keep your portions in check—1 tablespoon will still set you back 120 calories! While plant-based oils are all cholesterol-free, coconut, palm, and palm kernel oil contain saturated fat, which can clog your arteries.

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20. Measure your waist

You may not have the device to check your blood pressure or cholesterol at home, but chances are you have a tape measure, and, for men, the circumference of your gut can be a good indication of whether you’re at risk of disease. Research has shown that as a man’s abdominal fat increases, so does his risk of heart disease, type 2 diabetes, and some cancers. A waistline of 40 inches or more puts the average male in the “disease-risk zone,” according the Academy of Nutrition and Dietetics. For an accurate number, measure over bare skin, just above the belly button at the narrowest part of your torso.

Are you at a healthy weight? Calculate your BMI and find out.

Pick the Healthiest Restaurant Foods

Choosing the healthiest option when dining out can be tricky. Women's Health ranks the best bets to keep in mind next time you order

By The Editors of Women's Health

Photo Credit: Thinkstock

When you want to eat healthy foods at a restaurant, it's perfectly obvious what's good for you (steamed vegetables) and bad for you (fried chicken). But in this age of endless ingredients and menus the size of small novels, ordering the Dieters DeLite every time defies the whole point of going to a restaurant. The good news: You have more healthy eating out options than you think.

Sushi
Good: Spicy Tuna Roll
The mayonnaise adds a bit more fat and calories, but, like salmon, tuna contains omega-3s, tryptophan (which helps regulate moods), and selenium (which protects cells from free-radical damage). The spicy chili pepper may reduce cholesterol. "As if that's not enough, the seaweed used in the roll provides a broad range of minerals," says Lisa Margolin, a holistic nutritionist and coauthor of Viva's Healthy Dining Guide.

Better: Salmon Avocado Roll
All the goodness of salmon and seaweed mentioned above, plus avocado. Packed with heart-healthy folate, this green giant may also help regulate blood pressure and fight cancer.

Best: California Roll and Assorted Sashimi
"Ask for real crab to make sure you're getting your omega-3 fatty acids, magnesium, folate, selenium, and B6 in addition to the avocado and seaweed," Margolin says. California rolls tend to run small, and sashimi is rice-free, which means lots of nutrients for remarkably few calories.

Worst: Shrimp Tempura Roll
About as fattening as sushi gets.

Tex-Mex
Good: Fish Tacos
The corn tortillas are just a little bit of sin, absolved by the fish within. "The omega-3 fats are great for your skin and hair and have been found to reduce the risk of heart disease," says Roberta Larson Duyff, RD, author of the American Dietetic Association Complete Food and Nutrition Guide. "Oily fish like tuna and mackerel also deliver vitamin D, calcium, and phosphorus—all important to healthy bones."

Better: Fajitas
Basically a Mexican stir-fry on a tortilla, fajitas can be as healthy as you make them. "Avocado provides healthy fats, so opt for guacamole instead of sour cream," Margolin says. Pile on the vegetables and top with just a sprinkle of cheese.

Best: Fish or Shrimp Veracruz
Seafood cooked in the Veracruz style is usually grilled, baked, or braised with chopped tomatoes, onions, garlic, chiles, olives, lime, cinnamon, clove, and bay leaves. Garlic boosts immunity, and the antioxidants in tomatoes and cinnamon may help lower bad cholesterol.

Worst: The Chimichanga (aka Deep-Fried Burrito)
Naturally—but beware its unfried cousin, too. Even if it's filled with innocent stuff like black beans and tomatoes, a football-size burrito still takes a caloric toll.

Indian
Good: Chicken Tikka Masala
Cream aside, the sauce features a long list of herbs and spices with benefits ranging from stomach-soothing ginger to cholesterol-lowering coriander. If you're watching your weight, Margolin advises you pluck the chicken out of the sauce instead of pouring the whole thing onto your pile of rice.

Better: Palak Dal
A combo of stewed lentils and spinach, this entrée is made with yogurt, not cream. Lentils are high in fiber as well as heart-friendly folate and magnesium. Spinach has been shown to help prevent cancer and is packed with bone-maintaining vitamin K.

Best: Tandoori Fish or Chicken
Meat or fish cooked in a tandor oven is seasoned with spices, not fat, says Joanne Lichten, PhD, RD, author of Dining Lean: How to Eat Healthy in Your Favorite Restaurants. Complement your low-calorie protein with a few spoonfuls of curried lentils (ask for curry made with yogurt, not cream or coconut milk).

Worst: Lamb Curry with Nuts and Coconut Milk
The lamb is fine, but coconut milk packs 450 to 500 calories a cup. Combine that with nuts and the ghee (melted butter) also used in most recipes and this is over the top.

Italian
Good: Linguine alla Marinara
Classic pasta is a hit with nutritionists now that scientists have discovered that thelycopene in tomatoes is an antioxidant and major cancer fighter. "Marinara sauce also has half the calories of alfredo or carbonara," Dr. Lichten says. Garlic will help kick your cold, and olive oil provides vitamin E.

Better: Capellini Pomodoro
Pomodoro sauce boasts garlic, olive oil, high-fiber chickpeas, and basil, which contains flavonoids that help maintain cellular structure. Plus, "Capellini is lighter than other pastas," Margolin says.

Best: Pasta with Fruiti del Mar
A feast you can feel good about. "Because it's usually brimming with clams, mussels, scallops, shrimp, and squid, you're less likely to overeat," Margolin says. This bevy of seafood serves up omega-3s, B vitamins, magnesium, and potassium—all of which contribute to cardiovascular health.

Worst: Fettuccine Alfredo
The sauce alone has up 38 grams of fat in a 1/2 cup serving. Enough said.

Thai
Good: Shrimp Pad Thai
Good news: Peanut oil is delicious and nutritionally sound. "It has a monounsaturated fat content similar to olive oil, so it's healthy," Duyff says. Still, leave a few high-calorie peanuts on the dish when you're done.

Better: Pad See Ew
The ultimate comfort lunch, pad see ew combines thick, flat rice noodles and heaps of Chinese broccoli with egg, garlic, soy sauce, and a little sugar. Broccoli is a wonder vegetable that has been shown to ward off cancer, heart disease, ulcers, and cataracts while providing calcium.

Best: Pad Kra Prow
This spicy stir-fry has chile peppers, mushrooms, onion, and garlic saut? with fresh basil leaves. Chiles are anti-inflammatory cholesterol fighters; garlic and mushrooms strengthen your immune system; and basil helps maintain cells.

Worst: Masaman Curry
With coconut milk, potatoes, and peanuts over white rice, this dish combines one too many high-calorie ingredients—and it's so good:, it's tough to eat just a little.

Chinese
Good: Chicken and Cashews
Ideal if you're this close to ordering something fried and syrupy. "The protein in the chicken will fill you up, and the cashews will satisfy your craving for comfort food without the excess oil or sugar," Duyff says.

Better: Shrimp and Broccoli
A simple stir-fry isn't likely to have a lot of sauce, which means minimal fat. "Cancer-fighting broccoli is a great source of vitamins C and A as well as folate and fiber," Margolin says, while shrimp has less fat and fewer calories than chicken or beef.

Best: Buddha's Delight
Bean curd, rich in calcium and fiber, is accompanied by an array of vitamin- and mineral-packed vegetables and herbs, including bamboo shoots, water chestnuts, sprouts, snow peas, ginger, carrots, and mushrooms. Bonus ingredients: gingko nuts, which may improve memory and boost nervous system functioning.

Worst: General Tsao's Chicken
Chicken chunks are rolled in egg and cornstarch, then deep fried in oil and drowned in a sugary sauce. Delicious but deadly.

Brunch
Good: Buckwheat Pancakes with Real Maple Syrup
Whole grain buckwheat is one of the healthiest pancake choices, while syrup is a good source of energy-boosting zinc and manganese.

Better: Hot Oatmeal with Fresh Fruit, Walnuts, and a Jolt of Condensed Milk
Oatmeal is fiber fabulous, fruits will provide vitamins and antioxidants, walnuts supply almost all your daily omega-3 fatty acids, and a little condensed milk won't kill you.

Best: Feta and Spinach Omelet with Onions
This satisfying omelet, packed with nutrient-rich spinach, won't leave you feeling weighed down. "Feta is so full-flavored that just a little goes a long way," Margolin says.

Worst: Buttermilk Pancakes with Faux Syrup, Butter, and a Side of Bacon
Simple carbs, sugar, fat, and salt do your body no service.

25 Shockingly Low-Calorie Foods

Load up on these ridiculously low-cal options that are packed with tons of antioxidants, fiber, protein, and more

By: The Editors of Fitbie and The Big Book of Nutrition

Photo Credit: Thinkstock

Stock Up!

Behold the lowly celery stick. Many would relegate this simple stalk to rabbits and rabid dieters, but that would be a mistake. In addition to being one of nature's lowest-calorie foods at about five calories a stem, it packs a ton of nutrition. It's also thought that certain phytochemicals, called phthalides, found in celery may relax muscle tissue in artery walls, increase blood flow and thereby help lower blood pressure. Read on to discover other surprisingly low-cal foods that offer big nutritional payoffs, based on information from The Men's Health Big Book of Food & Nutrition.

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Green Tea (Unsweetened)

Green tea is high in an antioxidant called ECGC, which may reduce the risk of most cancers and promotes fat burning. According to studies, consuming two to four cups of green tea a day may torch an extra 50 calories. That translates into about five pounds a year!

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Watercress

The next time you order a sandwich or a salad, don't be shy about piling on these peppery greens. You could eat a pound of watercress and take in a meager 53 calories. But don't let its lack of calories fool you; it's loaded with vitamins A, C and K. A study in The American Journal of Clinical Nutrition also found that eating 3 ounces daily increases levels of the cancer-fighting antioxidants lutein and beta-carotene.

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Spinach

You'd have to eat 15 cups of Popeye's favorite snack just to crack 100 calories. In addition to being rich in vitamin K, calcium, phosphorus, potassium, zinc and selenium, spinach contains a hormone that allows muscle tissue to repair itself faster, according to a test tube study conducted by Rutgers University researchers.

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Kiwi

Here's a fun fact: Kiwis are actually giant berries. They pack fiber, potassium and vitamin E, as well as more than a day's worth of vitamin C and more than one-third of your recommended daily allowance of vitamin K. For maximum nutritional benefit, consume them whole—skin and all.

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Swiss Chard

Swiss chard, a close relative of the beet, delivers substantial amounts of 16 vitamins and vital nutrients for a number of calories you can count on both hands. For these calories you get more than triple the recommended daily intake of bone-strengthening vitamin K, half your vision-boosting vitamin A and 16% of the hard-to-get vitamin E, which studies have shown may help sharpen mental acuity.

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Cottage Cheese

Containing about one-fifth of the calories you'll find in most cheeses, cottage cheese is a clear low-calorie winner in the dairy department. Sure, you won't get as many vitamins as you will with fruits and vegetables, but cottage cheese still makes a good low-calorie, high-protein snack, packing 3 grams of protein per ounce. Just be careful: A regular version also contains about 20% of your day's salt requirement, so you'll want to stick with low-sodium versions.

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Green Bell Pepper

In just one cup of chopped bell pepper you'll get more vitamin C than you would from an orange, at about only a third of the calories. Not to mention that green peppers are cheaper than their red, yellow and orange counterparts. A green pepper also packs dietary fiber, a little bit of protein and some vitamin A.

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Purslane

This broad-leaved weed, which is classified as a vegetable or herb in other countries, has the highest amount of heart-healthy omega-3 fats of any edible plant. Scientists also report that this herb has 10 to 20 times more melatonin—an antioxidant that may inhibit cancer growth—than any other fruit or vegetable tested. Think of purslane as a great alternative or addition to lettuce.

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Broccoli Rabe

You could chow down on an entire pound of this veggie for about 100 calories. A seven-calorie serving gives you more than a day's worth of vitamin K, which helps our livers function. It also contains vitamins A and C, calcium, folate, iron and as much protein as spinach.

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Bok Choy

For slightly more calories than a stick of gum, a cup of bok choy delivers a potent vitamin cocktail, including a big dose of rare cancer-fighting nitrogen compounds called indoles, as well as folic acid, iron, beta-carotene and potassium. Potassium keeps your muscles and nerves healthy while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers.

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Mushrooms

Small mushrooms contain only two calories each, which means you could eat dozens of them before putting a real dent in your diet. Wild mushrooms are rich in the antioxidant ergothioneine. Even better: cooking them in red wine, which contains the antioxidant resveratrol and magnifies their immunity-boosting power.

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Summer Squash

With a fraction of the calories contained by other squash varieties—you could eat 3½ cups of summer squash for the same number of calories you'd get from one cup of butternut squash —this vegetable also manages to serve up substantial vitamin C (about one-third of your daily requirement in a cup), as well as vitamin B6, which helps our immune and nervous systems function efficiently, and a little bit of protein.

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Shrimp

This tasty, low-calorie shellfish makes for a smart protein selection. For fewer calories than you get in a 4-ounce chicken breast, you could eat 16 large shrimp. In each serving you'll get a healthy portion of protein, selenium and vitamin D, as well as some omega-3 fatty acids. When possible, opt for wild-caught varieties, which are lower in pesticides.

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Radish

These small and spicy orbs make a great snack eaten whole. You could gobble up nearly six cups of radishes for fewer calories than are in an ounce of baked potato chips. The appearance and nutritional benefits vary among the many types of radishes, but in general all varieties share an abundance of vitamin C and help facilitate the digestive process.

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Star Fruit

Sweet as candy and lower in calories (a piece of fruit contains fewer calories than two Jolly Ranchers), this exotic Asian fruit (where does it grow?) is high in vitamin C and contains three grams of dietary fiber. It's also a great source of polyphenols, antioxidants that fight cardiovascular inflammation.

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Cabbage

To match the number of calories in four ounces of its St. Patrick's Day companion, corned beef, you'd have to eat more than eight cups of chopped cabbage. But you don't need that much to reap major nutritional benefits. One cup is loaded with a type of isothiocyanate called sulforaphane, which increases your body's production of enzymes that disarm cell-damaging free radicals. Sulforaphane actually boosts your levels of these cancer-fighting enzymes higher than any other plant chemical, according to Stanford University scientists.

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Scallops

With fewer than half the calories you'd find in a piece of flank steak, and 14 grams of protein per three ounces, sea scallops offer a great calorie value for the nutrition they provide, including plenty of cancer-fighting vitamin B12 and selenium.

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Cauliflower

The florets in this ivory cluster contain detoxifying compounds called isothiocyanates, which offer protection against forms of prostate cancer. To boost your defenses even more, pair cauliflower with turmeric (see recipes). The spice protects the prostate on its own, and it becomes even more effective against cancer there when it's paired with cauliflower, according to a Rutgers University study.

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Asparagus

A whopping 2 pounds of asparagus—probably more than you could eat in a single sitting—comes in under 200 calories. Each serving is loaded with bone-protecting vitamin K, and it's rich in folate, which may help ward off heart disease and reduce your risk of obesity.

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Plums

Plums may be nutritionally weaker than other stone fruits (what are these?), but they're also the lowest in calories, containing about half the amount you'd find in peaches, apricots and nectarines. And they contain antioxidants as well as small amounts of fiber and vitamins A, C and K.

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Tomato

Find out how many calories are in a tomato.

Tomatoes are a good source of lycopene, the phytochemical that makes them red, and they are a prostate protector and help eliminate skin-aging free radicals caused by ultraviolet rays. Cooking tomatoes (which, like avocados, are technically a fruit) helps concentrate their lycopene levels, so tomato sauce, tomato paste and even ketchup pack on the protection.

8 Diet and Exercise Mistakes That Are Aging You

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Broccoli

A single stalk of this cancer-fighting cruciferous vegetable packs 3 grams of protein—about as much as an ounce of chicken breast. Eat a cup and you'll get a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium and iron. And that's in addition to its high concentration of vitamins, including A, C and K.

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Flounder

This whitefish is one of the lowest-calorie proteins around. In addition to hooking you up with 20 grams of protein, a serving contains half your recommended daily amount of selenium and substantial vitamin B12. You'll also get 286 milligrams of omega-3 fatty acids. As an added bonus, flounder tends to be less expensive than most fish.

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Strawberry

Packed with antioxidants, which protect you against cancer and memory loss, and immunity-boosting vitamin C, these little rubies make for a perfect low-calorie sweet treat. You could eat an entire pound of succulent strawberries for roughly the same number of calories you'd get in a measly half-cup of vanilla ice cream.