If You’re in the Midtown Atlanta Area, Come Check Out Firefighter Fitness’ Newest Location!

Firefighter Fitness is excited to announce the addition of our new boot camp location in Midtown Atlanta. If you’re in the Buckhead area, we will still be hosting classes at our Buckhead location, but we are adding evening classes at the Millennium Gate in the heart of Atlantic Station! Now that spring is finally in sight, come work out with us in the beautiful Millennium Gate courtyard and get in shape for summer! The address of our new location is 395 17th St. NW Atlanta, GA 30363 and we meet in the grassy area at the bottom of the steps just below the Millennium Gate. For more information on class times, visit us at www.firefighterfitnessllc.com or email us at firefighterfitnessllc@gmail.com. We hope to see you soon!

Our newest location!

It’s Superbowl Sunday! Sip smart with our Cocktail Calorie Guide!

Snacking is as big of an addition to Superbowl Sunday as catching the commercials, and no matter what your plans are for the big game, you’ve probably got a medley of munchies to enjoy during the football festivities. We all know that nothing goes as well with a big pile of nachos and hot wings like a couple of ice cold beers, but your game day drinks can add hundreds of calories to an already fattening feast. And while it’s perfectly okay to relax on your diet a little bit this evening, there are some simple swaps you can make to lighten the calorie load a little and still enjoy yourself. The following guide to cocktail calories will help you navigate the beer aisle and make the best choices so you can have fun this Superbowl Sunday without feeling too much guilt come Monday.

*The numbers listed on this chart are an estimate and are subject to change based on changes in the brewers’ recipes. Calories and carbs are based on 12 oz. servings.

Beer                                     Classification                          Alcohol Percentage         Calories         Carbohydrates

Amstel    Light	Amstel Light	3.5	95	5
Alaskan Brewing	Alaskan Amber	5
Alaskan    Brewing	Alaskan Pale Ale	4.6
Alaskan    Brewing	Alaskan Stout	5.7
Alaskan    Brewing	Alaskan ESB	5
Alaskan    Brewing	Alaskan Smoked Porter	6.1
Alaskan    Brewing	Alaskan Winter Ale	6.2
Anchor	Anchor Steam	4.9	152
Anchor	Liberty Ale	6	188
Anchor	Anchor Porter	5.6	205
Anchor	Old Foghorn
Anchor	Anchor Small	3.3
Anderson    Valley	Boont Amber	5.8
Anderson    Valley	Hop Ottin’	7
Anderson    Valley	Poleeko Gold	5.5
Anderson    Valley	Belk’s ESB	6.8
Anderson    Valley	Barney Flats Oatmeal	5.7
Anderson    Valley	Winter Solstice	6.9
Anderson    Valley	High Rollers Wheat	5.3
Anderson    Valley	Deep Enders Porter	5.5
Beamish	Beamish Stout	3.8	131
Beck’s	Beck’s	5	143
Bell’s/Kalamazoo	Two Hearted Ale	7
Bell’s/Kalamazoo	Amber Ale	5.5
Bell’s/Kalamazoo	Pale Ale	5
Bell’s/Kalamazoo	Kalamazoo Stout	6.5
Bell’s/Kalamazoo	Oberon	6
Bell’s/Kalamazoo	Double Cream Stout	7.5
Bell’s/Kalamazoo	Third Coast Old Ale	10.2
Bell’s/Kalamazoo	Expedition Stout	10
Bell’s/Kalamazoo	Best Brown Ale	5.8
Bell’s/Kalamazoo	Cherry Stout	8
Blue Moon	Blue Moon White	5.4	171	12.9
Breckenridge	Avalanche Amber	5.4
Breckenridge	Autumn Ale	6.7
Breckenridge	Pale Ale	5.7
Breckenridge	Christmas Ale	7.4
Breckenridge	Oatmeal Stout	5
Breckenridge	Pandora’s Bock	5.8
BridgePort	IPA	5.5
BridgePort	Porter	5.5
BridgePort	ESB	6.1
BridgePort	Black Strap Stout	6
BridgePort	Blue Heron	4.9
BridgePort	Pintail Ale	5.2
BridgePort	Ebenezer Ale	6.4
BridgePort	Old Knucklehead	8.9
Budweiser    (U.S)	Budweiser	5	143	10.6
Budweiser	Bud Light	4.2	95	6.6
Budweiser	Bud Ice	5.5	148	8.9
Budweiser	Bud Ice Light	4.1	110	6.5
Budweiser Budvar	Budvar	5
Busch	Busch	4.6	133	10.2
Busch    Light	Busch Light	4.2	110	6.7
Busch Ice	Busch Ice	5.9	173	13
Clausthaler	Clausthaler	0.4	96	5.8
Colt 45	Colt 45 Malt Liquor	6	172
Coors	Coors Original	5	148	11.3
Coors	Coors Light	4.2	102	5
Coors	Coors Extra Gold	5	147	10.7
Coors	Coors NA	<0.5	73	14.2
Corona	Corona Light	4.5	109	5
Corona	Corona Extra	4.6	148
Czechvar	Czechvar	5
Deschutes	Cascade Ale	4.5	140
Deschutes	Mirror Pond Pale	5.3	175
Deschutes	Bachelor ESB	5.4	180
Deschutes	Black Butte Porter	5.5	185
Deschutes	Quail Springs IPA	5.8	200
Deschutes	Obsidian Stout	6.7	220
Deschutes	Jubelale	6.7
Deschutes	Broken Top Bock	7	233
Deschutes	Pine Mountain Pils	5.1	154
Deschutes	Cinder Cone Red	5.8	180
Dos Equis	Dos Equis XX	4.8	145
Dragon    Stout	Dragon Stout	6.8	220
Edison    Light	Edison Light		109	6.5
Foster’s	Foster’s Lager	5.1	156
Fuller’s	Fuller’s ESB	5.9
Fuller’s	Fuller’s London Pride	4.7	156
Genessee/High    Falls	Genessee 12 Horse	4.8	152	14
Genessee/High    Falls	Genny Light	3.6	96	5.5
Genessee/High    Falls	Kipling Light Lager	3.4	99	8
Grolsch	Grolsch	5	156
Gordon    Biersch	Märzen	5.7
Gordon    Biersch	Blonde Bock	7
Gordon    Biersch	Pilsner	5.3
Guinness	Guinness    Draught	4	125	10
Guinness	Foreign Extra Stout	7.5	176	14
Hamm’s	Hamm’s	4.7	144	12.1
Hamm’s	Hamm’s Light	4.1	110	7.3
Heineken	Heineken	5.4	166	9.8
Henry    Weinhard’s	Weinhard’s Ale	4.6	147	13
Henry    Weinhard’s	Weinhard’s Amber Ale	5.3	169	14
Henry    Weinhard’s	Weinhard’s Dark	4.8	150	13.1
Henry    Weinhard’s	Weinhard’s Hefeweizen	4.9	128	9.2
Henry    Weinhard’s	Private Reserve	4.5	128	9.2
Hoegaarden	Hoegaarden	5
I.C.    Light	I.C. Light		96	2.9
Icehouse	Icehouse 5.0	5	132	8.7
Icehouse	Icehouse 5.5	5.5	149	9.8
J.W.    Dundee	Honey Brown	4.5	150	13.5
Keystone	Keystone Light	4.2	100	5
Kilarney’s	Kilarney’s Red Lager	5	197	22.8
Killian’s	Killian’s	4.9	163	13.8
Labatt	Labatt Blue	5	153
Lowenbräu	Lowenbräu	5.2	160
Marin    Brewing	Mt. Tam Pale Ale	5
Marin    Brewing	Bluebeery Ale	5
Marin    Brewing	Albion Amber	5
Marin    Brewing	Marin Weiss	5
Marin    Brewing	Point Reyes Porter	6
Marin    Brewing	Breakout Stout	6
Marin    Brewing	Old Dipsea Barleywine	9
Marin    Brewing	India Pale Ale	6
McMenamins	Hammerhead	5.8
McMenamins	Terminator	6.4
McMenamins	Ruby	4.1
McMenamins	Black Rabbit Porter	5.5
McMenamins	Dry Irish Stout	4.6
Michelob	Michelob	5	155	13.3
Michelob	Michelob    Light	4.3	134	11.7
Michelob	Michelob    Amber Bock	5.2	166	15
Michelob	Michelob    Hefeweizen	5	152	11.8
Michelob	Michelob    Honey Lager	4.9	175	17.4
Michelob	Michelob    Black & Tan	5	168	15.8
Michelob	Michelob    Ultra	4.2	95	2.6
Mickey’s	Mickey’s	5.6	157	11.2
Mickey’s	Mickey’s Ice	5.9	165	11.8
Miller	Miller Genuine Draft	5	143	13.1
Miller	Miller Genuine Draft Lite	4.2	110	7
Miller	Miller High Life	5.5	156	11
Miller	Miller Lite	4.2	96	3.2
Moosehead	Moosehead	5	153
Murphy’s	Murphy’s Irish Red	5	171
Murphy’s	Murphy’s Stout	4	150
O’Douls	O’Douls	0.4	70	13.3
O’Douls	O’Douls Amber	0.4	90	18
Odell’s	90    Shilling	5.3
Odell’s	Easy Street Wheat	4.7
Odell’s	Cutthroat Porter	4.5
Odell’s	Cutthroat Pale Ale	5.1
Odell’s	Levity	5
Odell’s	Isolation	6
Odell’s	Bobby	4.6
Olde    English 800	Olde English 800	5.9	160	10.5
Olde    English 800	Olde English 800 Ice	7.9	216	14.3
Old    Milwaukee	Old Milwaukee	5	156
Pabst	Pabst	5	152
Paulaner	Paulaner Original Munich	5.5
Paulaner	Salvator	7.5
Paulaner	Paulaner Hefe-Weizen	5.5
Pete’s    Brewing	Pete’s Wicked Ale	5.3	174	17.7
Pete’s    Brewing	Pete’s Oktoberfest	5.8	189	16.9
Pete’s    Brewing	Pete’s Summer Brew	4.7	163	15.6
Pete’s    Brewing	Pete’s Winter Brew	5.2	170	15.2
Pete’s    Brewing	Pete’s Helles Lager	5	163	14.6
Pete’s    Brewing	Pete’s Red Rush	5.3	170	14.8
Pete’s    Brewing	Pete’s Strawberry Blonde	5	160	13.6
Pilsner    Urquell	Pilsner Uruqell	4.3	160
Pittsburgh    Brewing	I.C. Light	4.1	95	2.8
Pittsburgh    Brewing	Iron City Lager	4.5	140	10
Pyramid	Hefeweizen	5.2
Pyramid	Coastline Pilsner	5
Pyramid	Apricot Ale	5.1
Pyramid	India Pale Ale	6.7
Pyramid	Pale Ale	5.1
Pyramid	Curve Ball Kölsch	4.8
Pyramid	Broken Rake	6.4
Pyramid	Tilted Kilt	6.3
Pyramid	Snow Cap Ale	7
Red Dog	Red Dog	5	147	14.1
Redhook	Redhook    ESB	5.8	179	14.2
Redhook	Redhook    IPA	6.5	188	12.7
Redhook	Redhook    Blonde Ale	5.4	166	13.1
Redhook	Redhook    Hefe-weizen	5.2	155	10.9
Redhook	Redhook    Nut Brown	5.6	181	16
Rhinebecker	Rhinebecker	5	106	2.5
St.    Pauli Girl	St.    Pauli Girl	4.9	148
St.    Pauli Girl	St.    Pauli Girl Dark	4.8	150
St.    Pauli Girl	St.    Pauli Girl N.A.	<0.5	96	23
Sam    Adams	Sam    Adams Light	4.05	124	9.7
Sam    Adams	Sam    Adams Boston Lager	4.8	160
Sam    Adams	Sam    Adams Golden Pilsner	4.6	145
Sam    Adams	Sam    Adams Cream Stout	4.7	195
Sam    Adams	Sam    Adams Boston Ale	4.9	160
Sam    Adams	Sam    Adams Cherry Wheat	5.2	166
Sam    Adams	Sam    Adams Spring Ale	5.2	170
Sam    Adams	Sam    Adams Summer Ale	5.2	150
Sam    Adams	Sam    Adams Pale Ale	5.3	145
Sam    Adams	Sam    Adams Octoberfest	5.7	165
Sam    Adams	Sam    Adams IPA	5.9	175
Sam    Adams	Sam    Adams Winter Lager	6.9	190
Sam    Adams	Sam    Adams Double Bock	8.5	240
Sam    Adams	Sam    Adams Triple Bock	17.5	340
Sapporo	Sapporo    Reserve	5.2
Shiner	Shiner    Bock	4.4	143	12.5
Shiner	Shiner    Light	3.9	120	9
Sierra    Nevada	Sierra Nevada Pale Ale	5.6	200	12.3
Sierra    Nevada	Sierra Nevada Porter	5.6	200	15.7
Sierra    Nevada	Sierra Nevada Stout	5.8	210	19.4
Sierra    Nevada	Sierra Nevada Wheat	4.4	150	11.8
Sierra    Nevada	Sierra Nevada Summerfest	5
Sierra    Nevada	Sierra Nevada Celebration	6.8	215
Sierra    Nevada	Sierra Nevada Bigfoot	9.6	295	24.6
Stone    Brewing	Arrogant    Bastard Ale	7.2
Stone    Brewing	Stone Pale Ale	5.4
Stone    Brewing	Stone Smoked Porter	5.9
Stone    Brewing	Stone IPA	6.9
Stone    Brewing	Ruination IPA	7.7
Stone    Brewing	Double Bastard Ale	10
Stone    Brewing	Stone Old Guardian	9.9
Tsingtao	Tsingtao	4.7	152
Widmer	Widmer    Hefeweizen	4.7	159
Widmer	Widmer    Pale Ale	5
Widmer	Widmer    Blonde Ale	4.3
Widmer	Widmer Widberry	4.6
Widmer	Widmer    Sommerbrä	4.8
Widmer	Widmer    Oktoberfest	5
Widmer	Widmer    Winternacht	7
Widmer	Spring Run IPA	6
Widmer	Drop Top Amber Ale
Yuengling	Premium	4.4	135-140	12
Yuengling	Light	3.8	98	6.6
Yuengling	Ale	5	145-150	10
Yuengling	Porter	4.5	150-155	14
Yuengling	Lager	4.4	135-140	12
Yuengling	Black & Tan	4.5	150-155	14
Yuengling	Light Lager	3.6	96	8.5

Your favorite brew not on the list? Calculate the calories with this simple formula:

There are two reasons for beer’s caloric content: alcohol and carbohydrates. There are 7 calories per gram of alcohol, so the higher the alcohol volume, the more calories in the beer. An easy way to estimate how many calories are in your favorite beer is to multiply the ABV by 2.5 to get an estimate of calories per ounce. Multiply that number by the number of ounces and you have an estimate of how many calories are in each can or bottle of your favorite brew.

Now, lets get ready for some football!!

The Firefighter Fitness Guide to Gym Etiquette; The Dos and Don’ts of the Fitness Floor

The gym is undoubtedly one of the most interesting places for people-watching. There’s the lady in the neon spandex who looks like she stepped out of an aerobics class in 1984, the guy who’s constantly flexing in front of the mirror, the girl in full hair and makeup who’s just there to show everyone how cute she looks in track pants, and the guy who’s shorts are always just a little too short. And while the gym may be full of characters, there are a few rules everyone should know in order to get in a good workout while allowing everyone else to do the same. Therefore, we’ve put together a list of dos and don’ts that every gym-goer should follow to make the most of every workout.

1. Do- Use the mirrors to your advantage.

The mirrors aren’t just there so meathead guys can flex their muscles and check themselves out; they actually do serve a useful purpose. You should perform exercises in front of the mirrors so that you can check your form and make sure you are performing the exercise correctly. This can help you avoid making mistakes that could prevent the exercise from being as effective, or even lead to injury. A lot of people are uncomfortable watching themselves during their workout, and it can be a bit awkward at first, but getting used to watching your form during each exercise will help you to make each rep count.

2. Don’t- Talk on the phone.

We get that sometimes this can’t be avoided, like when you’re waiting on a call but aren’t sure when to expect it, but for the most part, do you really need your phone in the gym? You’re only going to be in there for an hour or so, and pretty much anything can wait that long. It’s distracting to other people (not to mention annoying) to have someone chatting on their cell while walking on the treadmill or worse, standing in the way of others trying to move around the gym in order to take a call. It can also cause you to lose focus and miss out on getting in a good, hard workout. Leave your phone in the car or in your gym bag, and return any missed calls after your workout.

3. Do- Have a plan.

It’s a good idea to know before hitting the gym what exactly you’re planning to do once you get there. Separate your weight training days by muscle group (legs one day, chest the next, etc.), and at least have an idea of which exercises you’re going to do. It may also help to keep a notebook with sample workouts and number of sets/reps for each muscle group. This will help you stay on track and you’ll be less likely to leave the gym until you’ve finished what you planned to do.

4. Don’t- Block others in front of the mirror.

While it’s a good idea to use the mirror to check your form during a workout, you don’t want to prevent others from being able to do the same. Be mindful of others while choosing where to stand in the weight room, and make sure you aren’t blocking someone else from being able to see. It’s easy to forget that there are other people in the gym when you’ve got earphones in and are focused on doing your own thing, but remember to be courteous of other gym-goers who are trying to do so as well.

5. Do- Wipe down the equipment when you are done.

This one seems to be a no-brainer, but I can’t tell you how many times I’ve gone up to a bench or piece of equipment only to find that it’s covered in sweat. Gross! The gym is already a minefield of germs, so the least we can all do is clean up after ourselves. Sweating is inevitable during a great workout, but be polite and wipe down the machines after use. If you tend to sweat excessively, bring a towel to the gym with you to prevent dripping.

6. Don’t- Forget to hydrate!

Be sure to drink plenty of water during every workout to avoid dehydration and to keep your performance levels at their peak. Losing just 2% of your body weight in fluid during exercise can decrease performance up to 25%, and most people drastically underestimate how much they actually sweat during their fitness routine. To keep this from happening, try to drink a glass of water fifteen minutes before hitting the gym, and another eight ounces every fifteen minutes during exercise.

7. Do- Invest in the proper gym gear.

The right fabrics and fit can make or break your workout, so be sure you are adequately dressed for whatever type of exercise you plan on doing. Tight-fitting fabrics are ideal for both cardio and weight training to ensure that your clothing will not impede a vigorous cardio session and will allow you to better check your form while lifting weights. Be sure to wear comfortable shoes that are gym-appropriate (we’ve all seen the guy who wears flip flops and khaki shorts to the gym!) and consider investing in a pair of fitness gloves for added comfort and ease while lifting heavy weights.

8. Don’t- Take too long on one piece of equipment.

I actually once saw an old man sit down on a leg extension machine and open up a newspaper to read…seriously?? The gym is not for your personal use only; there are others who want to use the equipment too. Just because there’s no one standing over you waiting for you to finish up on that weight bench doesn’t mean that someone isn’t keeping an eye on it so they can snag it as soon as you’re done. Avoid sitting for too long in between sets or stopping to text or chat with a friend while sitting on a bench or machine (another good reason to leave that phone at home!). Limit cardio sessions to thirty minutes per machine, and allow others to work in with you on the weight machines. Variety is key to a good workout anyway, so there’s really no need for you to be on that elliptical for a whole hour or clock in 100+ reps on the bench press.

9. Do- Ask for assistance.

If you don’t know how to use a particular piece of equipment, you need a spotter or just someone to double-check your form, don’t be afraid to ask! While not all of the gym staff and personal trainers have the same certifications (and no, not all certifications are created equal), they should be able help you with the basics, such as navigating the equipment if you’re a gym-newbie, and helping to ensure that you are performing exercises correctly and efficiently.

10. Don’t- Make loud noises such as grunting, yelling or dropping the weights.

Not only is doing so distracting and irritating to others, dropping the weights can be dangerous to others and damaging to the gym floor. If a weight is too heavy for you to safely re-rack it, you should be using a lighter weight. As for the grunting, is it really going to help you perform that rep? We think not. Focus instead on keeping your breathing normal and steady during each set.

FALL in Love with this Season’s Best Superfoods: Five foods you should be eating now!

The temperatures are beginning to drop, and cool-season crops are reaching their peak. Take advantage of this season’s superfoods with our five favorites and healthy ways to enjoy them. We bet you’ll fall in love!

1. Pumpkin:

Starbuck’s Pumpkin Spice Latte’s aren’t the only way to enjoy this festive fall favorite! A cup of cooked pumpkin serves up 200% of your recommended daily intake of Vitamin A, which aids in healthy vision. Pumpkin is also a great source of fiber, potassium, and the antioxidant beta-carotene, which may help in the prevention of cancer. Even the seeds are healthy; they are rich in plant-based chemicals called phytosterols, which have been shown in studies to reduce LDL (“bad”) cholesterol.

Break away from plain ole pumpkin pies and breads and check out this incredible recipe below for Southwestern Pumpkin Burgers:

http://www.eatingwell.com/recipes/southwestern_pumpkin_burgers.html

2. Acorn and Butternut Squash:

Acorn and butternut squash both peak during the fall season, and while they add flavor to lots of delicious dishes, they offer up some serious health benefits to boot. Like pumpkin, these seasonal superfoods are an excellent source of fiber and potassium. They also contain Vitamin C and carotenoids, which help in the prevention of heart disease. As if that weren’t enough, butternut squash has anti-inflammatory properties which help stave of inflammation-related diseases such as asthma and arthritis.

Warm up with this delicious and nutritious recipe for Roasted Butternut Squash and Shallot Soup:

http://www.cookinglight.com/food/top-rated-recipes/healthy-butternut-squash-recipes-00400000055219/page5.html

3. Swiss Chard:

This leafy-green veggie is a nutritional powerhouse, offering up Vitamins A, K, and C, along with magnesium, potassium, iron, and fiber. It also contains calcium for bone health, lutein for eye health, and biotin for healthy skin and hair. Even better? One cup contains just 35 calories. Eat both the leaves and stems to make the most of these amazing health benefits!

Enjoy this flavor-packed food with this tasty recipe for Sautéed Swiss Chard and Parmesan Cheese:

http://allrecipes.com/recipe/sauteed-swiss-chard-with-parmesan-cheese/

4. Turnips and Rutabagas:

These root vegetables are rich in glucosinolates, which help the liver to fight off toxins, fight carcinogens, and help prevent the growth of tumors. They are also packed with vitamins including vitamins A, C, E, manganese, and beta-carotene. They also help to lower cholesterol and contain excellent amounts of folate, a B vitamin critical to cardiovascular health. High in fiber, these cruciferous veggies help aid in digestion and weight loss.

Give your mashed potatoes a makeover with this mashed turnip and rutabaga recipe even the kids will love:

http://www.yummly.com/recipe/Mashed-Rutabaga-_yellow-Turnip-Or-Swede_-And-Potato-Recipezaar?columns=3&position=14%2F69

5. Pears:

Pears reach their peak between the months of August and February, and bring with them some pretty impressive health benefits. They contain a water-soluble fiber called pectin, which helps to lower cholesterol levels and regulate the digestive system. They are also an excellent source of Vitamins B2, C, E, copper, and potassium. Another interesting fact about pears is that they are considered a hypo-allergenic fruit, meaning that they are less likely to produce an adverse affect than other fruits. Because of this, doctors often recommend them as a good fruit to introduce to infants. Additionally, they contain glutathione, which helps to prevent high blood pressure and stroke, and they even can even help boost your immune system and give you a quick burst of energy. If that’s not enough, pears provide a cooling effect that can actually help bring down a fever.

Need another reason to eat more pears? This peary good recipe for Arugula and Pear Salad with Maple Vinaigrette should do the trick:

http://www.realsimple.com/food-recipes/browse-all-recipes/arugula-pear-salad-maple-vinaigrette-10000001132435/index.html

Other seasonal superfoods to try this fall:

• Grapes
• Brussels Sprouts
• Persimmons
• Sweet Potatoes
• Broccoli and Cauliflower
• Cranberries

Happy Fall!

Have Your Hot Wings and Eat Them Too: Figure-Friendly Upgrades to your Football Favorites!

Football season is here again, and with it comes hot wings and cold beer! Unfortunately, however, it can also bring unwanted calories and extra fat. Instead of sacrificing your favorite football fare in order to watch your waistline, try these easy upgrades that will allow you to enjoy your favorite game day dishes without the extra side of guilt.

                                                           

Hot and Healthy Baked Buffalo Wings:

• 3 lbs. chicken wings and drumsticks
• 1 tbs. margarine
• 6 sprigs fresh thyme
• 10 crushed garlic cloves
• 3/4 cup hot sauce
• salt and pepper to taste

Bleu Cheese Dressing:

• 1 cup low-fat Greek yogurt
• 1/2 cup bleu cheese crumbles
• scallions to garnish

1. Preheat oven to 375 degrees, and lightly grease a baking dish.

2. In a large bowl, season the wings and drumsticks with salt and pepper.

3. In a sauté pan over low heat, melt margarine. Add thyme and garlic and simmer for 3 minutes. Add hot sauce and stir.

4. Pour mixture over chicken and toss to coat. Allow chicken to marinate in the refrigerator for 30 minutes.

5. Combine Greek yogurt, bleu cheese, and scallions in a small bowl. Mix well and refrigerate.

6. Transfer chicken to baking dish and place in oven. Bake for 30 minutes, turn over, and bake an additional 25 minutes. Baste wings occasionally while baking.

7. Remove pan from oven, and allow wings to cool slightly. Serve with bleu cheese dressing and celery sticks, if desired.

*1 serving of regular chicken wings: 800 calories! A serving of our Hot and Healthy Baked Buffalo Wings: 377 calories

Not So Naughty Nachos:

• 1 16 oz. can black beans
• 2 plum tomatoes, diced
• 1 cup corn (fresh or frozen)
• 1 jar salsa
• 1/2 bag baked corn tortilla chips
• 1/4 head shredded Romaine lettuce
• Greek yogurt
• Shredded cheese of your choice

1. Preheat oven to 450 degrees.

2. Place beans and 1/2 jar of the salsa into a food processor and combine until chunky.

3. Place chips on baking sheet. Add chunky black bean puree and spread corn, tomatoes, and remaining salsa on top. Sprinkle with cheese and bake in oven until cheese is melted.

4. Remove nachos from oven. Add shredded lettuce on top. Serve with a dollop of Greek yogurt.

*1 serving of loaded nachos with beef and cheese: 570 calories! 1 serving of our Not So Naughty Nachos: 250 calories

Sinless Potato Skins:

• 2 medium sweet potatoes
• 1 tsp. olive oil
• 1 small onion
• 1 clove garlic
• 10 oz. bag of lettuce
• 2 scallions
• 4-6 slices turkey bacon
• 4 oz. reduced-fat cream cheese
• 1/4 cup low-fat milk
• 2 tbs. grated Parmesan cheese
• Vegetable oil or cooking spray

1. Preheat the oven to 350 degrees.

2. Place sweet potatoes on a baking sheet lightly coated with cooking spray. Bake for 45 minutes or until fork-tender.

3. In a sauté pan, heat the olive oil and cook onion for 2-3 minutes, until soft. Add garlic and cook one more minute. Add scallions and spinach, cover and cook for 3-4 minutes, until spinach has wilted.

4. In another sauté pan, cook the turkey bacon until crisp and transfer to a paper towel to dry. When cooled, chop into small pieces and reserve.

5. When sweet potatoes are cooked, allow to cool for 5 minutes. Slice each potato in half and scoop out the inside of each into a bowl. Add cream cheese, milk, salt and pepper and mash together until smooth. Using a pastry brush, coat the outside of each potato skin with vegetable oil. Fill each skin with the filling and sprinkle with Parmesan cheese. Transfer skins back to the baking sheet and bake for 15-20 minutes or until tops are golden and skins are crispy.

6. Top with turkey bacon bits and serve.

*2 potato skins with cheese, bacon, and sour cream: 160-180 calories. 2 Sinless Skins: 120 calories

Skinny Cilantro Chicken Quesadillas:

• 2 oz. boneless, skinless chicken breast
• 1 tsp. extra virgin olive oil
• Salt and pepper
• 1/4 cup chopped fresh cilantro
• 1/4 cup low-fat plain yogurt
• 3 tbs. reduced-fat sour cream
• 4 10 in. whole wheat tortillas
• 2 sliced scallions
• 3/4 cup reduced-fat Pepper Jack cheese

1. Preheat grill to medium heat.

2. Rub chicken breast with oil and sprinkle with salt and pepper. Grill, turning over every 3 minutes until fully cooked. Allow to cool, and cut into thin slices.

3. Mix cilantro, yogurt, and sour cream in a small bowl.

4. Cover one-half of each tortilla with chicken, scallions, and cheese. Fold tortillas in half and transfer to the grill. Grill until tortillas are browned and crispy, and cheese is melted (about 1 1/2-3 minutes per side). Slice each quesadilla into 4 wedges and serve with cilantro cream.

*1 regular chicken and cheese quesadilla (4 slices): 970 calories! Skinny Cilantro Chicken Quesadillas: 238 calories

 

 

Ten Tips to Tone that Tummy and Blast Belly Fat for Good!

Tired of doing crunches everyday and still not melting that muffin top? The solution may be simpler than stepping up your sit-ups. The truth is, it’s just not possible to spot-train any one muscle group, and that includes your abdomen. Even if it’s the only problem area you struggle with, ab exercises alone aren’t enough to pulverize that pooch. The key to a toned tummy involves a combo of diet, cardio, and core-strengthening moves. Read on for our top ten tips to help you whittle your middle and have you strutting in your skinny jeans in no time!

1. Fill up with Fiber

Fiber not only fills you up, helping you to consume less calories during the day, but it also helps transport the foods you eat through your body quicker. This allows your body to absorb less calories, and banishes belly bloat to boot! Try to incorporate more fiber-rich fruits into your diet such as apples, berries, and pears, as well as whole grains like quinoa and brown rice. Experts recommend getting 25 to 35 grams of fiber daily.

2. Own Your Omega-3s

We all know omega-3s are essential to a heart-healthy diet, but did you know they can also do wonders for your waistline? These healthy fats promote fat burning by making your metabolism more efficient. So, if you tend to carry a little extra pudge in your pants, upping your omega-3s will help to metabolize and melt that unwanted ab flab. Aim for at least two servings of fatty fish such as salmon or tuna per week, along with an ounce of almonds or peanuts (about 23) every day.

3. Perfect Your Proteins

The more muscle you build, the more fat you burn, and without protein you can’t build those muscles. The complex make-up of protein-rich foods make these foods harder for your body to digest, meaning your body uses more energy to digest them. In short, this means that you burn more calories when you eat protein. The amino acids found in protein also help speed up muscle recovery after a workout, helping you to build muscle more efficiently. To figure out how much protein you should be eating, multiply your body weight in pounds by .37. That number is the minimum amount of protein grams your body needs per day, but you may need more depending on how much you exercise. Make sure to stick to lean proteins such as turkey, chicken, eggs, fish, beans, and tofu.

4. Reach for Red Fruits

Recent studies have shown that compounds found in both watermelon and tomatoes help to reduce lipids (fat) in the blood which in turn helps to control belly fat. In one such study, women were given watermelon juice every day for eight weeks. The women ended up reducing their body weight and belly fat significantly more than those who were not given the watermelon juice. So add more tomatoes to your diet by topping a salad or using in soups and sauces, and enjoy a cup of cubed watermelon with breakfast or as a midday snack.

5. Keep up the Cardio

Everybody has a six pack; whether or not you can see it depends on how much fat it’s hiding behind. The best way to shed that extra layer around your abdomen is through cardiovascular exercise. As you lose extra fat, your skin will become more taut, and as the fat within your muscles decreases, you will begin to looked more toned. To reach that fat-burning zone, you want to get your heart rate up and keep it up for twenty minutes. For optimal fat-burning, shoot for five intense, twenty minute cardio sessions each week.

6. Target Your Core

Instead of doing endless sets of crunches which only work the rectus abdominis (the largest abdominal muscle), you need to pay attention to the other muscles that make up your core as well, such as your obliques and transversus abdominis (your “lower abs”). Target your core as a whole with moves such as medicine ball slams, planks, dumbbell side bends, sit-ups with a medicine ball toss, and twisting crunches. For more information on core strengthening moves and how to perform them properly, check out www.exrx.net.

7. Engage Your Abs

This is an easy little trick that you can do in and out of the gym. While working out in the gym, keep your back straight and tighten your abs during both cardio and weight training exercises. This way, even if you aren’t doing ab-specific workouts that day, you will still be engaging those abdominal muscles. When you’re not at the gym, practice good posture while standing and sitting, and keep those abs tight. Not only will you look better by standing up straighter, you’ll be getting in a little extra ab work too.

8. Stave Off Stress

Stress activates the secretion of cortisol, a hormone in our bodies that, at prolonged increased levels can lead to higher blood pressure, higher levels of LDL (“bad” cholesterol), and ultimately, more belly fat. To keep cortisol levels under control, you need to learn to manage your stress levels in a healthy way. Whether it’s yoga, meditation, breathing exercises, or treating yourself to a monthly massage, be sure to find a stress reliever that keeps you cool under pressure.

9. Rest Up

Lack of sleep is another factor that can negatively affect your body’s cortisol levels. Not getting enough shut-eye messes with your body’s natural biorhythms, which can also trigger cravings for sugar and fatty foods. Not only that, but the longer you are up during the day, the more you’ll likely eat. That said, get 7 to 8 hours a night when possible.

10. Beware the Booze

While alcohol isn’t the only culprit in developing the dreaded “beer belly,” there is something to the saying. When you drink alcohol, your body burns that off first, meaning that it blocks your body’s ability to burn fat. Add to that the fact that when drinking, we don’t always use our best judgement when choosing what foods to eat, and often eat more or less healthy foods than we typically would, and you have a recipe for belly fat. The best thing you can do is stick to the USDA Dietary Guidelines for alcohol consumption: one drink per day for women, and two for men.

One Last Word…

The most important thing to remember is that there is no magical pill for toning your tummy. If there were, we’d all be on it. It takes hard work and a lot of patience to get the results you desire. So skip the pills and powders and contraptions that claim to magically melt away your muffin top, and remember that diet and exercise are the only real keys to success.

Just….don’t.

 

 

Sip Your Way into Labor Day: Low-cal cocktails that won’t destroy your diet!

Labor Day weekend is here again, and with it comes plenty of festivities and fun! With the end of summer drawing near, most of us want to kick back with a refreshing drink (or two!) and enjoy the warm weather while it lasts. However, it can sometimes be tricky sticking to a sensible diet with all of the fruity frozen coladas and monster margaritas served at pool parties and backyard barbecues. These innocent-looking libations can easily pack up to 700 calories; even more than those cheeseburgers sizzling on the grill! You shouldn’t have to give up your favorite beverages just because you’re watching your waistline, so we’ve uncovered five fabulous cocktail recipes that will spare you some calories but still allow you to kick back and enjoy your Labor Day weekend, drink in hand!

1. Pina Colada Cooler

Calories: 165

• 1 1/2 oz. coconut flavored rum
• 3 oz. pineapple juice
• 4 oz. sparkling water
• 1 tbs. Coco Lopez Cream of Coconut Lite (you can find this in the drink mixer section of most grocery stores)

Pour ingredients over ice and stir.

2. Raspberry Refresher

Calories: 115

• 1/2 cup ice
• 8 oz. Minute Maid Light Raspberry Passion
• 1 1/2 oz. vodka (or raspberry flavored vodka)

Combine ingredients in a blender. Garnish with fresh raspberries if desired.

3. Made-over Mojito

Calories: 140

• 2 oz. light rum
• 1 oz. Splenda syrup
• 1 oz. lime juice
• 7 mint leaves
• splash of club soda
• 1 lime wedge

In a shaker, muddle together mint leaves and lime wedge. Add ice and other ingredients and shake. Pour into tall glass and top with soda.

4. Slimmer Sangria (makes 10 eight-oz. servings)

Calories: 94

• 1 12 oz. can mango juice
• 1 12 oz. can pineapple juice
• 1 liter seltzer
• 1 bottle white wine
• your favorite fruit (pineapple/orange slices and strawberries work well)

Slice up the fruit. Combine all ingredients in large pitcher and add ice. Stir and refrigerate so flavors blend together.

5. Slender Sauzarita

Calories: 150

• 10 oz. Sauza Blue Silver Tequila
• 3 oz. orange juice
• 3 oz. lime juice
• 3 oz. lemon juice
• 1 oz. agave nectar

Combine ingredients in a pitcher filled with ice. Stir vigorously, pour into a margarita glass, and garnish with a slice of lime.

Happy Labor Day!

 

From Bottles to Bags: Make the Most of Your Workout with our Top Rated Gym Gear!

Sweating it out at the gym isn’t always comfortable, but that doesn’t mean your gear shouldn’t be! From ear buds falling out to hair bands sliding off, the wrong gym gear can wreak havoc on your workout. In order to help you make the most of your gym time, we’ve compiled a list of the best fitness products on the market. From watches to water bottles, we’ve got you covered with these tested-and-approved personal picks.

 

• Yoga Mat

Manduka PROlite Mat:

($78) http://www.manduka.com

A favorite yoga mat brand among instructors and yogis alike, Manduka products are known for their durable, comfortable, slip-resistant and eco-friendly designs. The PROlite model is our pick due to the fact that it is also super lightweight, making it ideal for travel.

• Sport Watch

Timex Ironman Sleek 50-Lap Watch:

($60) http://www.timex.com

The #1 consumer-rated sport watch on Amazon, the Timex Ironman Sleek 50-Lap watch covers all the basics in sport watch technology at an affordable price. It features tap-screen technology which allows the user to simply tap the screen in order to stop and start the timer. Other features include hydration and nutrition alarms, water-resistance, and incredible durability. The watch is featured in a variety of colors, and is available for both men and women.

• Pedometer

Fitbit Zip:

($59.95) http://www.fitbit.com/zip

This little gadget is an absolute must-have for any fitness techie. The Fitbit allows you to track your progress through an online dashboard that is updated automatically and wirelessly to your computer or mobile device. You can set goals, track your distance and steps, and even challenge friends. The Fitbit utilizes a personal profile set up by the user to accurately assess calories burned, and it’s small and lightweight enough to easily attach to a waistband or bra strap without hindering movement.

• Water Bottle

Vapur Element

($11.99) http://vapur.us

The self-proclaimed “anti-water bottle,” the Vapur bottle is really more of a plastic bag with a spout for sipping, making it more lightweight and easy to grip than the aluminum or hard plastic kind. The bag is designed to stand upright when filled with liquid, but can be rolled up when empty, so it’s ideal for tucking into your gym bag post-workout. Other features include a wide mouth flip-cap for easy drinking, a clip for attaching to your belt or bag, and it’s dishwasher safe, making cleaning the bottle a breeze.

• Ear Buds

JayBird Freedom:

(99.99) http://www.jaybirdgear.com

If you’ve ever dealt with the frustration of ear buds that just won’t stay in your ears, then you know how detrimental this can be to your workout. Enter the JayBird Freedom; a lightweight Bluetooth set that features patented ear cushions for comfort and security. Not only will the ear phones stay put, but you no longer have to deal with cords getting in your way during exercise. Additionally, the ear phones are sealed against moisture, making them ideal for the sweatiest of workouts. Even if you do happen to damage your JayBird device, the 24/7 online customer service feature and lifetime warranty will have you covered.

• Head Bands

Sweaty Bands:

($15) http://www.sweatybands.com

Forget diamonds, Sweaty Bands are a girl’s new best friend! Available in a wide variety of colors and prints, Sweaty Bands are non-slip headbands that stay put during even the most intense sweat session. Featured on the Today Show during Kathie Lee and Hoda’s “Favorite Things” segment, these headbands get rave reviews for their comfort and ability to work with any hair type. Whether you have short hair, fine hair, bangs, or flyaways, Sweaty Bands will keep your hair in place and out of your face!

• Sport Towel

FROGG TOGGS Chilly Pad Cooling Towel

(14.99) http://www.sportsauthority.com

FROGG TOGGS cooling towels utilize a special hyper-evaporative material which retains water while keeping the towel dry to the touch. When wet, the towel gives off a cooling sensation, making it an ideal choice for summer outdoor workouts. Rinse the towel under cold water before your workout to experience the towel’s unique cooling feature for up to four hours. The towel is also machine washable for ease in cleaning.

• Gym Bag

Women- Sherpani Meta 4 Yoga/Gym Bag:

(79.95) http://www.shepani.com

With a yoga mat strap, two exterior pockets, a detachable shoe bag, and an internal wet pocket for swimsuits, the Sherpani Meta 4 Yoga/Gym Bag is a true do-it-all bag for any athlete or fitness enthusiast. Bonus: the material is composed of 67% recycled fabric, so it’s a purchase you can feel good about in more ways than one.

Men- Ogio Flex Form F3 Gym Bag:

($90) http://www.ogio.com

Light and durable, the Ogio Flex Form F3 Gym Bag is sweat-resistant and features a ventilated compartment for sweaty clothes and sneakers along with a padded adjustable shoulder strap, making it perfect for the man on the go. With a discreet inside pocket for valuables, this bag will help you go from the locker room to the conference room easily and conveniently.

•  Shoe Inserts

Superfeet Running Insoles

($39.95-$44.95) http://www.superfeet.com

If you’re a runner, you know the importance of keeping your feet stable and comfortable when hitting the pavement. The running insoles by Superfeet are designed to work with the natural movement of your foot to prevent blisters and pain caused by the shifting of your feet inside your shoes during motion. The insoles are customizable to the wearer for maximum comfort and support.

 

 

Back to School and Back on Schedule: 7 Tips to Stay Fit this Fall

Like it or not, summer is starting to wind down, and with the return of fall comes the return of our hectic schedules. Kids are going back to school, summer office hours are coming to an end, and it becomes more and more difficult make room in our daily routine for healthy habits. Studies show that people consume an average of 200 calories more per day during the fall season than they do in the summer months. Perhaps this is due to less outdoor activities, more on-the-go snacking, or simply that we no longer have the need to be bikini-ready when the weather cools down. Whatever the reason may be, keep that fall flab at bay with these 7 tips to keeping that bikini body all year long. It may not be autumn just yet, but these tips will help you to be prepared when fall is in full swing.

1. Plan healthy weekday meals ahead of time.

Between work, school, and extra-curricular activities, there’s not always time to prepare a healthy dinner every night. Avoid the diet-derailing drive-thru by planning quick and healthy meals at the beginning of each week. Do your grocery shopping over the weekend, and make a list of everything you will need for dinner that week. Meals don’t need to be complicated to be healthy. Pre-cut, frozen vegetables can be a great time-saving alternative to chopping up fresh veggies, and they retain just as many nutrients. There are also some great recipes online that require five or less ingredients and only 15-30 minutes of prep and cook time. Check out www.allrecipes.com for some quick and easy ideas. The crockpot is another great way to prepare meals that require little work and cleanup. Also, consider doubling up on each recipe so that you can save leftovers for later.

2. Reinstate Routines

During the summer, we tend to allow ourselves more time to relax, sleep, and participate in activities that we often feel we don’t have time for come fall, but these things are essential to good health. The key to keeping up these healthy habits is to schedule them into your day. Adequate sleep is a vital part of staying healthy, so set a nightly bedtime and stick to it. Power down your laptop and turn off your TV when bedtime hits, so you won’t be tempted to stay up late flipping channels or surfing the Internet. Do the same for your workout routine. Pick a specific time during the day, whether it’s in the morning, during your lunch hour, or after work to hit the gym, and schedule other priorities around it so that you always have time for a little exercise. Even if you only have fifteen or twenty minutes to spare, remember that every little bit counts. The trick to having time is to make time, so planning ahead will help to keep you on track.

3. Pack a Healthy Lunch

Instead of hitting up the nearest fast food joint on your lunch break, try packing yourself a healthy lunch to bring with you to work. Pack it the night before so you can grab it and go in the morning. Not only will you be saving calories, but you’ll save some cash as well.

4. Manage your Stress

It’s no secret that schedules can be stressful, especially at the end of summer when trying to re-adjust to a regular routine. Stress can do damage to your health, however, and can contribute to weight gain as well as heart problems in the long term. Keep your stress levels in check by finding something to help you cope when things get hectic. Check out a yoga class, meditate, or take a short five to ten minute break whenever you feel stressed. Not only will doing so clear your head and help you feel more focused, but you’ll likely avoid other unhealthy habits such as stress-eating to help yourself cope.

5. Do Something Physical Every Weekend

When the pools close and the weather cools down, it’s easy to start spending more time indoors in front the TV, especially after a long week. But instead of vegging out all weekend, plan to do at least one active thing. The weather is beautiful this time of year with fall colors and milder temperatures, so head to the park for a walk and a picnic, check out your local farmer’s market, go hiking, or take your bike out for an afternoon ride.

6. Don’t Go Long Periods Without Eating

When running around between work, errands, and kids’ school and sports practices, it can be easy to go long periods during the day without food. This can have a negative effect on your diet if you end up eating the first thing in sight or over-eating at the end of the day. Avoid running on E by bringing healthy snacks with you on the go. Choose light but filling foods such as almonds, fruit, whole wheat crackers with hummus or cheese, or low-fat, high fiber granola bars that can be easily tucked into a purse or briefcase, but will keep you from feeling famished during a busy day.

7. Eat Breakfast Everyday

No matter what your day entails, you should always make time to eat something before heading out. Not only will eating breakfast jump-start your metabolism and give you energy to power through your morning, but eating breakfast has been proven to boost brain function and prevent weight gain. Choose a healthy breakfast with a combination of protein and whole grains, such as a cup of whole grain cereal with almond milk, a whole wheat English muffin with egg whites and low-fat cheese, or a slice of whole wheat toast with almond butter and banana slices.

Now, get outside and enjoy the last few days of summer! 🙂

 

Don’t Let the Label Fool You! 10 “Healthy” Foods That Aren’t

We all know that it can be somewhat tricky trying to figure out which foods to eat and which to avoid when watching our weight. One would think that all the “low-fat,” “low-cal,” “sugar-free” and “gluten-free” labels plastered on grocery store packaging would make finding the right choices a lot easier, right? Unfortunately, that’s not always the case. Food companies often use trends in the diet industry to market their products in a way that will make them more appealing to the dieting consumer, when in fact, the claims they are making are not quite as accurate as they may seem. Here is a list of ten “health” foods you may be better off without.

1. “Wheat” Breads

It can be really tough to know which wheat bread to buy when there is so much to choose from. Whole grain, whole wheat, seven grain, multi grain…the list goes on and on, and not all of these breads are created equal. The trick here is to check the first ingredient. Ingredients such as “wheat flour” or “enriched wheat flour” are not whole wheat, and don’t offer the same health benefits. Look for “whole wheat flour” only as the first ingredient. Also, if the package claims that the bread is “made with whole grains,” it is likely not 100% whole grain. Look for that 100% to be sure.

2. Granola Bars

Not all granola bars are unhealthy, but like wheat breads, you need to read the labels carefully to know which ones to buy. Many granola bars contain sugar and calorie counts close to that of a candy bar, and offer little nutritional value. Look for a bar with 5 to 8 grams of protein, less than 10 grams of sugar, and zero trans fats.

3. Bran Muffins

Think you’re making the smarter choice when you order a bran muffin instead of that frosted doughnut for breakfast? Think again. The typical muffin packs 450 calories or more and around 35 grams of sugar, while a plain glazed doughnut clocks in at around 200 calories and 24 grams of sugar. Neither one offers much in the nutrition department, so opt instead for a breakfast sandwich like Dunkin Donut’s Egg White Wake Up Wrap when on the go.

4. Frozen Diet Meals

Aside from being tiny and unsatisfying, diet frozen dinners really don’t offer the nutritional value that a similar meal made at home from fresh ingredients would. Also, many of these microwaveable meals are packed with sodium. Your best bet is to skip these entirely and prepare fresh meals instead. Sometimes, however, busy schedules get in the way and make cooking at home impossible. If you must go frozen, choose an entrée that’s not quite as heavy on the sodium, and add some extra veggies or fruit on the side for added nutrients.

5. Veggie Chips

Don’t let the word “veggie” fool you. They are still fried, and most of these health food imposters contain the same fat and calorie content as their potato chip counterparts. In fact, many veggie chips are just potato chips made with added vegetable powders. When snack cravings strike, reach instead for carrot and celery sticks with hummus for dipping. If you must have a chip-fix, choose a veggie chip made with sliced vegetables, such as Terra Exotic Vegetable Chips. Since they are made from real vegetables, they retain more nutrients and contain less saturated fats.

6. Coconut Water

Coconut water has become very popular over the last few years, but is it really worth the hype? With zero fat, less sugar than most sports drinks and as much potassium as a banana, coconut water is marketed as a super-hydrating post-workout refresher. And while it certainly is a better choice than sodas or sugary sports drinks, it’s important to recognize that coconut water is not calorie free. An 11 oz. container has about 60 calories, and those calories can add up if you drink more than one per day. So while it won’t hurt to drink coconut water here and there, nothing is a better substitute than good ole H2O.

7. Frozen Yogurt

Contrary to popular belief, frozen yogurt is not some miracle diet substitute for ice cream. In fact, frozen yogurt is made with virtually all of the same ingredients as ice cream, making it just as caloric. The one advantage froyo does have is that it is made with yogurt instead of cream which lowers the fat content a bit, but that doesn’t mean you can eat as much of it as you want. Honestly, if ice cream is what you crave, you’re better off allowing yourself to have a little bit of the real thing in order to avoid overdoing it on the frozen yogurt or eating it as a substitute but not feeling satisfied afterward.

8. Spinach Wraps

As we learned with the veggie chips, putting the name of a vegetable in the title does not make it a healthy food item. Spinach wraps are typically made of refined white flour, and the green color comes from a combination of spinach powder and food coloring. Not only are these wraps no match for fresh spinach, but they fail to offer even one serving of vegetables. Choose a whole-wheat wrap instead, and pack it full of fresh veggies.

9. Rice Cakes

While not technically unhealthy, the problem with rice cakes is that they offer no nutritional value and do little to satiate hunger. Rice cakes have a high glycemic index, which means that they cause a temporary rise in blood sugar levels, leaving you feeling hungry soon after. They can be a good snack option when topped with a blood sugar stabilizer such as almond or peanut butter, but a better combo would be to have the nut butter on whole wheat toast with apple or banana slices.

10. Smoothies

This is a tricky one, because there are so many different kinds of smoothies on the market. While homemade smoothies are a great option because you can decide what goes into them, juice bar smoothies and pre-blended smoothies can be a little more deceptive. Many contain sugary syrups and juices made from concentrate that offer little of the nutrients found in fresh fruit and lots of added sugars, meaning extra unwanted calories in your cup. Most restaurants and juice bars keep a list of nutritional information behind the counter, so ask if you can look it over before ordering to ensure that you make the right choice. Do the same for the store-bought versions, and note that the serving size listed on the bottle may be less than the whole bottle, so keep an eye on your portions as well.