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Read More A Beginner’s Guide to Intuitive Eating

The following post A Beginner’s Guide to Intuitive Eating is republished from Eat This Not That by Jen Yoder-Clevidence

Imagine the following scenario: You are at the office, and a co-worker brings in an assortment of cookies and baked goods for all to enjoy. It’s 3 p.m., you’ve been working hard all day, and you eye a beautiful chocolate chip cookie. Almost immediately, your inner food critic dialogue kicks in thinking, “But cookies are full of sugar and fat,” “It’s not my cheat day,” “If I eat this cookie, I’m going to gain weight,”and worst of all, “If I eat this cookie that means I’m being bad.”

You resist eating the cookie, walk back to your office, still thinking about the cookie, but are determined not to give in to the craving. It’s now 3:15 p.m., you find yourself searching your office drawers for your stash of low-calorie rice cakes, munch on a few, then munch on more. By the time 3:18 p.m. rolls around, the package is gone. You sneak around the corner to your office mates’ candy jar and grab a few pieces while making friendly conversation. By the time 3:23 p.m. rolls around, you find yourself back in the office kitchen, reaching for the chocolate chip cookie, and by the time 3:25 p.m. strikes, the cookie is gone and an insurmountable wave of guilt and shame rolls in because you caved and let yourself eat the chocolate chip cookie.

Now, imagine a different scenario. You see the delicious assortment of baked goods in the staff kitchen, the chocolate chip cookie seems truly satisfying, you pick one up and take it to a relaxing location that is not your office, sit down to enjoy the taste, texture, and flavors of the cookie, and once you are satisfied, you walk back to your office to finish the rest of the workday.

Which scenario do you identify with the most? If you identify with the first scenario, you are not alone. It’s estimated that about half of US adults are on a diet for weight loss purposes. If the second scenario sounded more appealing to you, then exploring intuitive eating might be right for you.

Here, learn more about intuitive eating, its 10 basic principles, and if it’s right for you.

What is intuitive eating?

Intuitive eating is an evidence-based, mind-body health approach that was created by two registered dietitians, Evelyn Tribole and Elyse Resch, in 1995. Intuitive eating is comprised of 10 principles, which serve to either cultivate or remove obstacles to interoceptive awareness, or one’s own ability to be in tune with body cues. Intuitive eating is very much a personal process, and no two individuals will experience intuitive eating the same. The underlying rationale behind it is eating when you are hungry, stopping when you are full, eating foods that truly satisfy, having unconditional permission to eat, and managing emotions without using food. Doing so allows your body to naturally adjust to its intended weight, and when you eat foods that are truly satisfying, you will naturally gravitate toward a varied and nutritionally balanced diet.

What are the basic principles?

Critics of intuitive eating warn that if we all started to eat whatever we wanted when we wanted, we would lose all form of self-control and nutrition principles would fly out the window. What critics tend to miss is that intuitive eating is much more nuanced than eating what you want whenever you want it, which is why there are 10 guiding principles to intuitive eating to help us along the way.

Principle 1: Rejecting the Diet Mentality

This principle gets to the heart of the matter and addresses the dangers of dieting. Right from the start, you are asked to get rid of any diet tools you are holding on to, and to let go of the pursuit of weight loss. In order to fully embrace intuitive eating, decisions about what foods to eat, when, and how much must be dictated by internal cues rather than external cues. If weight loss is the ultimate goal, food choices will be driven by external cues.

Principle 2: Honor Your Hunger

This is the first step toward re-establishing interoceptive awareness. Here, you are told to eat when you are hungry, which may be different from what you’ve learned when dieting, especially if you were told you needed to ‘earn’ the right to eat (which meant only eating when you were completely famished and ravenous with hunger). With practice, intuitive eaters become very skilled at being able to distinguish between polite hunger, taste hunger, emotional hunger, and there’s even something known as practical hunger. Honoring hunger is introduced early in the process, as it’s an essential piece to reconnecting the mind with body cues.

Principle 3: Making Peace with Food

This helps you begin to make peace with food—all foods. In this intuitive eating principle, you will be asking yourself a lot of questions about how and why you label foods as either “good” or “bad.” In a systematic way, you will slowly navigate your way through debunking myths behind why certain foods have become off limits, why you believe you cannot trust yourself around these foods, and eventually you will be asked to incorporate these foods back into your eating routine. Some people find they benefit from additional support during this step, and seeking guidance from an experienced professional can be a great way to safely practice this step.

Principle 4: Challenge the Food Police

This principle often gets folks riled up because it’s all about pushing back and challenging your own thoughts. During this principle, you will most likely be stirring up old memories from early childhood that perhaps you haven’t thought about for decades. Food rules are often passed down by well-meaning family members, and in order to take inventory of the food rules that no longer serve you, it’s necessary to do some deeper work here. You will also learn about the different types of “food voices” you might be challenged with, like the nutrition informant who reminds you of calorie counts and grams of added sugar. You will also learn how to turn unhelpful internal dialogue into helpful, nurturing messages.

Principle 5: Respect Your Fullness

This one does not immediately follow principle 2 as you might expect. That is because it is much easier to recognize when you are hungry and to eat when hungry, and a bit more challenging to recognize the different levels of fullness and actually stop eating when you’ve reached that comfortably full level. Here, again, we find well-intentioned family food rules coming into play—if you grew up with the expectation that you must eat every single last speck of food off your plate before you were allowed to leave the table or have dessert, this principle may take time to undo that hardwired habit.

Principle 6: Discover the Satisfaction Factor

This is probably one of the most fundamental principles of the entire concept of intuitive eating. When we choose food based on flavor, taste, texture, aroma, and not based on fat grams or calories, the eating experience is more satisfying, and we are actually likely to eat less food in the long run. During this principle, you will be asked to consider motivations behind food selection, and you will be asked to go on a sensory journey with your food choices, reconnecting with all of the different complexities of foods that are truly satisfying to you. You might also find yourself being pleasantly surprised to find that previously off-limit foods are actually not that satisfying at all!

Principle 7: Honor Your Feelings Without Using Food

This requires you to expand your current toolbox of emotional coping mechanisms. For many adults, when faced with an emotionally stimulating situation, food is used as a solution to self-soothe. This makes perfect sense for those who were raised in families where food was used as a reward or as a comforting proxy for upset feelings. In this principle, you will learn how to better identify and label your emotions, learn how to sit with uncomfortable emotions, and learn how to manage emotions in productive ways rather than silencing them with food. It is often at this point in the process that some people recognize they would benefit from additional support to help address past traumas.

Principle 8: Respect Your Body

This principle of intuitive eating is all about getting into the habit of addressing your body with kindness and respect, and recognizing that it has continued to show up for you, despite years of body abuse from dieting. The authors and creators of intuitive eating are very intentional about emphasizing the fact that in order to take care of something, you must respect it first. Respecting your body does not require you to fully accept it the way it is, but it does help you see all the wonder your body does.

Principle 9: Exercise—Feel the Difference

This helps readers debunk exercise-related myths and broadens the idea of exercise into general movement. When we move our bodies for enjoyment rather than for weight loss purposes, we are much more motivated to move more often during the day. Many chronic dieters have an adverse reaction to the term “exercise,” so this principle requires a gentle reframing of what movement can look like. You will rediscover the types of movement that bring your body joy, that lifts your mood, and makes you actually look forward to that activity.

Principle 10: Honor Your Health—Gentle Nutrition

This principle is saved until the very end so that the intuitive eating concept doesn’t fall under the diet category. In this principle, concepts of nutrition science are discussed; however, one does not need to get caught up in the nutrition minutiae, because the evidence shows that when you are eating intuitively, you will naturally gravitate toward a more nutritionally balanced way of eating. Yes, nutrition really can be that simple!

What are the health benefits of intuitive eating?

To date, there have been over 90 studies investigating the benefits of intuitive eating. Individuals who score higher on the Intuitive Eating Scale benefit physically, psychologically, and emotionally.

To summarize, intuitive eaters, across all age groups, genders, and ethnicities have the following in common:

Lower body mass index (BMI)

Lower triglycerides

Higher HDL (the “good” cholesterol)

Higher self-esteem, well-being, optimism, body appreciation and acceptance, proactive coping skills, psychological hardiness, unconditional self-regard, pleasure from eating, and eating a variety of foods

Less internalized ideal of being thin, eating disorders, emotional eating, and self-silencing

Critics of intuitive eating warn that if you eat whatever you want, whenever you want, you will lose all sense of control and will not feel motivated to eat a nutritionally adequate or balanced diet. However, quite the opposite is true! A 2006 study found that intuitive eaters ate a more diverse diet without turning to junk food, took more pleasure in their eating, and ate a healthier diet than those who did not eat intuitively.

RELATED: These are the easy, healthy, at-home recipes you’ll love.

Is there anyone who shouldn’t try intuitive eating?

Intuitive Eating has been proven beneficial and effective globally in children, adolescents, adults, and in people with different chronic diseases such as diabetes. The key point to keep in mind is that intuitive eating is very much a personal process. As an example, someone in the early stages of recovery from an eating disorder may not be ready to rely on hunger or fullness cues, but they can start working on other principles such as challenging the food police and respecting their bodies.

How can someone get started with intuitive eating?

Fortunately, there are loads of great resources for those who are interested in getting started with intuitive eating! You can get yourself a copy of the Intuitive Eating book and accompanying workbook. There are online support groups and in-person support groups popping up all over the world. You can also find a certified intuitive eating counselor in your area, and some even provide virtual coaching.

Is this an effective way to lose weight?

The authors of intuitive eating make it very clear from the beginning that intuitive eating is NOT a weight loss program, and that in order to fully embrace intuitive eating, weight loss goals must be put on the back burner or else food choices will be made with the motivation for weight loss and not with the motivation for satisfaction. A 2012 study shows that individuals who score higher on the Intuitive Eating Scale tend to have lower BMIs. This suggests that people who eat in response to hunger and satiety cues have unconditional permission to eat and cope with emotions without using food, and they are less likely to engage in eating behaviors that lead to weight gain. However, most individuals who embark on the intuitive eating journey quickly realize that the benefits gained go so far beyond weight loss, that weight loss soon becomes a non-issue.

The post A Beginner’s Guide to Intuitive Eating appeared first on Eat This Not That.

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florahecate · 6 years ago

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Read More The Best and Worst Menu Items at Papa John’s Pizza

The following post The Best and Worst Menu Items at Papa John’s Pizza is republished from Eat This Not That by April Benshosan

Papa John’s famously boasts its better ingredients and better pizza, but with its multitude of menu options, it can be hard sifting the good from the bad. While the Papa John’s menu is riddled with pizza pies that boast more fat than a McDonald’s Big Mac, it also has plenty of healthier options to choose from. That’s where we come in. We parsed through the entire Papa John’s menu to find the best and worst orders at the restaurant. From the specialty pies to the sides, desserts, and dipping sauces, we’ve got the options to choose and the ones to skip below. Don’t forget to consult our guide before hitting up PJ’s for pizza night!

Now, here are the best and worst items from the Papa John’s menu.

Specialty Pizzas

Best: Cheese Pizza

Courtesy of Papa John's

per medium slice, original crust: 210 calories, 7 g fat (3.5 g saturated fat), 520 mg sodium, 27 g carbs (1 g fiber, 3 g sugar), 8 g protein

Keep it classic with PJ’s original Cheese Pizza. Golden brown crust meets mozzarella and fresh pizza sauce for a simple yet timeless option. One slice houses just 210 calories and a respectable 8 grams of protein, so opting for seconds won’t do too much damage.

Best: Garden Fresh Pizza

Rena G./Yelp

per medium slice, original crust: 200 calories, 7 g fat (3 g saturated fat), 480 mg sodium, 27 g carbs (1 g fiber, 4 g sugar), 7 g protein

Out of all the signature pies at Papa John’s, we love the Garden Fresh Pizza because it’s loaded with crisp green peppers, onions, Crimini mushrooms, and ripe black olives for a boatload of flavor without a belly-busting amount of calories. We also love the Mediterranean Veggie pizza, which boasts 180 calories per slice, thanks to a smaller portion of cheese.

Best: Chicken & Veggie Pizza

Courtesy of Papa John's

per medium slice, original crust: 180 calories, 5 g fat (2 g saturated fat), 430 mg sodium, 27 g carbs (1 g fiber, 4 g sugar), 7 g protein

Papa John’s takes pride in “trimming the calories, not the taste” with this pie. It’s got a lighter portion of cheese, as well as grilled chicken and a garden of veggies such as onions, Roma tomatoes, green peppers, Crimini mushrooms, and black olives. While the fiber content is lacking, it’s got a slew of vitamins from the veggies and lean protein from the white chicken breast.

Best: Tropical Luau Pizza

Courtesy of Papa John's

per medium slice, original crust: 180 calories, 4.5 g fat (2 g saturated fat), 470 mg sodium, 27 g carbs (1 g fiber, 4 g sugar), 7 g protein

Hawaiian pizza is quite the divisive pie, but we here at Eat This, Not That! deem it one of the healthiest choices at Papa John’s. This rendition packs Canadian bacon, juicy pineapple chunks, green peppers, and a lighter portion of mozzarella, which saves you some fat and calories.

Worst: Spicy Italian Pizza

Courtesy of Papa John's

per medium slice, original crust: 270 calories, 13 g fat (5 g saturated fat), 660 mg sodium, 27 g carbs (1 g fiber, 3 g sugar), 10 g protein

PJ’s Italian-meat-inspired pizza holds pepperoni and a double portion of spicy Italian sausage, which explains the high sodium and fat contents. Gobble up a slice, and you’ll get the fat equivalent of about four slices of thick bacon!

RELATED: The easy way to make healthier comfort foods.

Worst: Pepperoni, Sausage & Six Cheese Pizza

Courtesy of Papa John's

per medium slice, original crust: 280 calories, 14 g fat (6 g saturated fat), 650 mg sodium, 25 g carbs (1 g fiber, 2 g sugar), 11 g protein

Loaded with pepperoni, sausage, parmesan, Romano, asiago, fontina, provolone, and mozzarella, this pie is brimming with sodium and saturated fat. If you want extra protein on your pie, go for the Chicken & Veggie Pizza, which packs in 100 fewer calories and 7 grams of protein.

Worst: Bacon Cheddarburger Pizza

Papa John's Pizza/Facebook

per medium slice, original crust: 270 calories, 14 g fat (5 g saturated fat), 650 mg sodium, 27 g carbs (1 g fiber, 3 g sugar), 10 g protein

This pie combines ground beef, hickory-smoked bacon, dill pickle slices, Roma tomatoes, mozzarella, cheddar, and a zesty burger sauce for a calorie-packed meal. Eat two slices, and you’ll take in the calorie and fat equivalent of a McDonald’s Big Mac.

Sides

Best: Bruschetta Cheesesticks

Courtesy of Papa John's

1 10-inch stick: 100 calories, 5 g fat (2 g saturated fat), 260 mg sodium, 11 g carbs (1 g fiber, 1 sugar), 4 g protein

These cheesesticks are spiced up with a topping packed with Roma tomatoes, mozzarella, and Special Garlic and Basil Pesto sauces. With only 100 calories and 2 grams of saturated fat per stick, it’s a go-to side dish option at Papa John’s.

Best: Papa’s Garden Salad

Courtesy of Papa John's

120 calories, 7 g fat (3 g saturated fat), 340 mg sodium, 10 g carbs (2 g fiber, 3 g sugar), 6 g protein

You can’t go wrong with a side salad, and Papa John’s bowl of greens serves up 2 grams of satiating fiber and 6 grams of filling protein for just 120 calories. Fork into salad before grabbing a slice, so that you’re less apt to go for a second or third piece of pizza.

Worst: Bacon Cheddar Stuffed Cheesesticks

Courtesy of Papa John's

1 10-inch stick: 210 calories, 9 g fat (3.5 g saturated fat), 460 mg sodium, 24 g carbs (1 g fiber, 2 g sugar), 8 g protein

With the salt equivalent of about 50 Rold Gold Pretzel Sticks, you’ll want to skip the Bacon Cheddar Stuffed Cheesesticks for the sake of your waistline.

Worst: Garlic Parmesan Breadsticks

Courtesy of Papa John's

1 12-inch stick: 160 calories, 5 g fat (1 g saturated fat), 340 mg sodium, 24 g carbs (1 g fiber, 2 g sugar), 4 g protein

Not only are you getting a slew of empty carbs, but the Special Garlic Sauce and parmesan cheese add 30 calories and 3 grams of fat to the original baked breadsticks.

Desserts

Best: Chocolate Chip Cookie

Courtesy of Papa John's

1 slice: 190 calories, 9 g fat (4.5 g saturated fat), 105 mg sodium, 26 g carbs (1 g fiber, 18 g sugar), 2 g protein

Papa John’s makes a mean family-sized Chocolate Chip Cookie that’s sliced into eight pieces so you can share with your whole crew. If you’re really craving something sweet post-pizza, this fresh-baked cookie is the way to go. It packs in 50 fewer calories and 5 fewer grams of sugar than the family-sized Double Chocolate Chip Brownie.

Worst: Cinnamon Pullaparts

Courtesy of Papa John's

1 tray: 1,960 calories, 94 g fat (36 g saturated fat, 1 g trans fat), 1,660 mg sodium, 264 g carbs (8 g fiber, 150 g sugar), 19 g protein

Papa John’s doesn’t specify how many people an entire tray serves, but if we were going according to the rest of the joint’s dessert serving size (which is 8 to 9 servings per order), this dessert would still make the worst list. Even if you split it with 9 people, each dinner guest will ingest about 217 calories and 10 grams of fat. You’re better off ending dinner with the chocolate chip cookie.

Dipping Sauces

Best: Pizza Sauce

@PapaJohns/Twitter

per cup: 20 calories, 1 g fat (0 g saturated fat), 230 mg sodium, 3 g carbs (0 g fiber, 1 g sugar), 0 g protein

If you’re seeking a sauce to dip your breadsticks in, look no further than the original pizza sauce. It’s got just 20 calories per cup and has 670 fewer milligrams of sodium than the lowest-calorie dip, the buffalo sauce.

Worst: Blue Cheese

Courtesy of Papa John's

per cup: 160 calories, 16 g fat (3.5 g saturated fat), 250 mg sodium, 1 g carbs (0 g fiber, 1 g sugar), 1 g protein

Why add an extra 160 calories and the fat equivalent of a medium order of McDonald’s fries to your meal? The blue cheese sauce is definitely not worth a dip.

The post The Best and Worst Menu Items at Papa John’s Pizza appeared first on Eat This Not That.

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florahecate · 6 years ago

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Read More 17 Therapeutic Foods to Help Cope With Stress and Improve Your Mood

The following post 17 Therapeutic Foods to Help Cope With Stress and Improve Your Mood is republished from Eat This Not That by Sharon Feiereisen

When it comes to maintaining a healthy diet, being conscious and purposeful about what you’re putting in your body is paramount. You have to think of food as fuel. It’s okay to reach for something like chocolate on occasion—in fact, it will not only make it more likely you’ll stick to an overall healthy diet, it can actually boost your mood if you pick the right one. As a rule of thumb, low blood sugar, trans fats, and artificial sweeteners can cause mood swings and depression, while healthy fats and nutrient-dense whole foods can help combat stress and anxiety.

If you’re thinking it sounds like a junk-free diet may be the key to a better mood, research says you’re right. Here’s a look at 17 foods that might just be better than therapy—and your waistline will thank you, too. Discover them here and be sure to always steer clear of these 40 Habits That Make You Sick and Fat.

Walnuts

You probably already know that nuts are high in heart-healthy unsaturated fats, but when it comes to boosting your mood, you’ll want to pay particularly close attention to walnuts. “In addition to healthy fats the magnesium and omega-3 fatty acids found in walnuts have both been shown to positively impact serotonin and dopamine levels (mood hormones),” says Tanya Zuckerbrot MS, RD, and the founder of the F-Factor Diet. “Balanced levels of serotonin and dopamine may help to prevent clinical depression.” She goes on to explain that magnesium helps regulate cortisol levels and promote feelings of well-being. “Psychology Today referred to it as “The Original Chill Pill” because of the vast research of magnesium in the prevention and treatment of anxiety and depression. Intrigued? Find out more with these 19 Magnesium Tips You Didn’t Know You Needed.

Saffron

Common in Persian cuisine, saffron is a spice that acts as a natural antidepressant. Research shows that saffron can be beneficial for people suffering from anxiety and depression. “A 2015 study assessed the efficacy of crocin, the main component of saffron, as a treatment for depression and found that it was more efficacious than placebo in the treatment of depression when given with an SSRI,” says Zuckerbrot. “Saffron has also been shown to have a positive effect on sexual dysfunction and is an effective treatment for the sexual side effects from antidepressants in men.”

Oatmeal

Oatmeal naturally changes your brain chemistry by creating your body’s feel-good chemical, serotonin, the mood hormone we just mentioned. “It will kick serotonin into high gear and help combat pain, decrease appetite, and produce calm or sleep,” say The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT and authors of The Nutrition Twins’ Veggie Cure. Make the most of oats by also learning about overnight oats, one of the biggest food trends.

Bananas

Cheap, compact, and easy to procure, bananas are one of the best pre-workout snacks. But its nutritional profile—even without the workout—lends itself to better moods. “Bananas are high in complex carbohydrates, which contain serotonin, the feel-good chemical,” says Zuckerbrot. “Complex carbohydrates also improve the transport of tryptophan into the brain, where it is converted to serotonin.” Zuckerbrot goes on to explain that bananas contain the amino acids tyrosine and phenylalanine. “Tyrosine leads to balanced levels of dopamine in the brain and aids in the reduction of body fat—and who doesn’t love shedding some fat!?—while phenylalanine is used to form tyrosine.” Bananas also contain vitamin B6, which helps convert tryptophan into serotonin.

Salmon

Like walnuts, salmon contains a healthy dose of omega-3 fatty acids, which are an important nutrient for the brain’s composition and functioning. Zuckerbrot points to a number of studies that have shown that inadequate doses of omega-3 fatty acids can increase the risk for neuropsychiatric disorders, especially those concerned with mood, memory, and behavior. Salmon is also rich in tryptophan, which is the precursor to serotonin, the feel-good chemical. She suggests trying lox/smoked salmon in the morning to get a boost of omega-3s and protein, which will help keep you feeling full.

Potatoes

Potatoes are superstars when it comes to creating mood-boosting and anxiety-fighting serotonin. “They’re also a good source of vitamin C, a vitamin that helps with serotonin production as well,” say The Nutrition Twins. Bonus: you might not think of them when you’re looking to get your fill, but potatoes can help ward off winter colds since one has 45 percent of the daily value of vitamin C.

Milk

Research has shown that people who are low in vitamin D have higher rates of depression and anxiety. It can be difficult to get your vitamin D naturally from the sunlight, especially in the winter, which is why you should make an effort to get your fill via fortified foods or a supplement. The Nutrition Twins suggest working milk fortified with vitamin D into your diet. You can pour it onto your cereal, add it to your smoothies, or use it as a replacement for cream in your cooking.

Mushrooms

“Mushrooms are a great—and underrated—source of vitamin D to help fight depression and anxiety,” say The Nutrition Twins. “In fact, they’re the only vegetable to naturally contain vitamin D! Some of the light-exposed mushrooms can provide 100 percent of the daily value for vitamin D, so add them to your salads, your omelets, your soups, stir-fries, and casseroles.” Speaking of soups, you’ll love these 20 Best-Ever Fat Burning Soups!

Kale

Kale is so readily available you really don’t have an excuse not to treat your body to this nutrient dense, low-calorie leafy green. “Like walnuts, kale contains depression-fighting magnesium, but it also contains copper, a mineral involved in essential cellular function and overall well-being,” says Zuckerbrot. “Copper stabilizes mood and can decrease the risk of neurodegenerative diseases like Alzheimer’s when consumed adequately.”

Spinach

Spinach and Swiss chard are also fantastic, nutrient-dense mood boosters. “Rich in magnesium, which helps to relieve tension and relax the muscles, we tell our clients to toss spinach in their salads and stack it in their sandwiches, wraps, and burritos,” say the Nutrition Twins. “Add a spritz of lemon juice or another source of vitamin C and you’ll boost iron absorption while you’re at it.”

Kiwi

Folic acid deficiency has been found in people with depression and anxiety, which is why the Nutrition Twins recommend that people eat kiwis if they’re feeling low. “Kiwis are also rich in vitamin C, which research has shown may help lower blood pressure and other physiological reactions to stressful situations.”

Broccoli

Broccoli is high in B vitamins, which may help fight anxiety. “Research suggests people with low levels of these vitamins are more likely to have depression and anxiety than those with normal levels,” say the Nutrition Twins. “Toss some in your pasta dishes, soups, and salads.”

Green Tea

Green tea is not only rich in antioxidants, but research has shown that it’s also rich in a depression-fighting amino acid called theanine. Opt for matcha, a powdered green tea, which has up to five times as much theanine as regular green tea.

Chocolate

Before you reach for more Hershey’s Kisses, note that we’re talking about pure (or near pure) cocoa. The more cocoa is processed, the fewer benefits it has. There isn’t nearly enough cocoa in milk chocolate to get any mood-enhancing benefits. In fact, foods high in sugar, saturated fats, chemicals, and additives, like most chocolate bars, will likely leave you feeling worse because they lead to sugar spikes and crashes. Try adding some pure cacao powder to your smoothies or chia pudding or opt for organic chocolate bars that use the fewest ingredients possible and high percentages of cocoa (70 or higher) while maintaining an appealing flavor profile. Say goodbye to added sugars—and goodbye to your belly—with Zero Sugar Diet! Order your copy today!

Chia Seeds

Tryptophan is an essential amino acid that helps boost your mood and promote restful sleep. The problem is that it isn’t naturally produced by our bodies; you need to absorb it from whole food sources. A great source is chia seeds. Chia seeds also get brownie points for being high in fiber, meaning that even if you consume them in something sweet—like chia pudding—they will be slowly absorbed into the bloodstream, helping to prevent blood sugar crashes. Plus, the fiber keeps you full longer.

Avocados

There’s a reason avocado toast has become such a staple, and it’s not just because it looks pretty on Instagram. Avocados are full of healthy fats that are not only good for your heart, but they help to absorb other nutrients in other foods you eat. Research has also shown that diets that are low in healthy fats are associated with stress, anxiety, and depression.

Blueberries

Folate is a vitamin that helps produce the mood-enhancing serotonin we discussed earlier. While it’s present in all berries it’s particularly high in blueberries. Blueberries also have anthocyanins (water-soluble pigments, these are the reason blueberries are blue), which help boost well-being. Anthocyanins have also been linked to decreased inflammation, which may also contribute to a decrease in depression. Again, all berries will have this effect, but it will be especially potent with blueberries. Stock up on these 30 Best Anti-Inflammatory Foods, too!

The post 17 Therapeutic Foods to Help Cope With Stress and Improve Your Mood appeared first on Eat This Not That.

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Read More This Is Why You Should Get Nutrients From Food, Not Supplements

The following post This Is Why You Should Get Nutrients From Food, Not Supplements is republished from Eat This Not That by Cheyenne Buckingham

There are many factors that go into leading a healthy lifestyle. Two pivotal aspects include eating a healthful diet and exercising. Not only can eating a diet rich in foods such as fruits, vegetables, legumes, and lean proteins help to sustain energy levels, but it can also help ward off illness. In some cases, nutrient deficiencies can make a person more susceptible to certain ailments. For example, vitamin D has been shown to prevent, or lower the risk of, contracting respiratory infections, including the common cold. Those who have low vitamin D levels may be prone to getting respiratory infections more often, too. So, it would make sense to reach for supplements to get some help, right?

See, sufficient intake of essential vitamins and minerals can typically be achieved through consuming a balanced diet. Often though, many people turn to supplements and vitamins for an added boost, as they provide additional nutrient support—but not all of it. In fact, taking too many supplements can be dangerous to your health. We consulted Kelli McGrane MS, RD for the food-tracking app Lose It!, as well as Tamara Bernadot, co-founder and chief nutrition officer at customized vitamin and supplement service Persona Nutrition, for more insight on the great supplements vs. food debate.

As an RD, why do you think it’s better to get nutrients from food rather than in the form of supplements?

We know there are several vitamins out there that are marketed to consumers as containing equivalent nutrition as x-amount servings of vegetables and fruits, but we’re not convinced that’s the best way to receive vital nutrients.

“Compared to supplements, whole foods like fruits and vegetables are almost always a healthier option,” says McGrane. “In addition to containing more overall nutrients, including macronutrients and micronutrients, whole foods also contain beneficial fiber and protective compounds, such as antioxidants, that aren’t always present in supplements.”

Why should someone take a multivitamin? What’s the best way to find out if taking a multivitamin is necessary?

“While I’m an advocate for getting most of your nutrition through whole foods, there are times when supplements are necessary to ensure an individual is meeting his or her needs,” says McGrane.

The registered dietitian says that multivitamins may be helpful for those who may have a restricted diet, struggle to eat a diversity of foods, or have a condition that makes it difficult to absorb nutrients from foods.

“While blood work can signal a nutrient deficiency, if an individual feels that his or her diet is restrictive or has noticed physical signs of deficiency, it’s important to make an appointment with a registered dietitian or primary care physician prior to starting a multivitamin,” she explains.

Why is it so important to not ingest an excessive amount of certain vitamins and minerals?

There are two main types of vitamins: those that are water-soluble, which are dissolved in the presence of water, and those that are fat-soluble, which can dissolve in fats and oils. Water-soluble vitamins are not stored in the body, making it even more important to hit daily requirements of these every day. In fact, the body excretes most water-soluble vitamins—which include vitamins B and C complex—through urine. In contrast, fat-soluble vitamins, including vitamins A, D, E, and K, are stored in the liver and adipose (fat) tissue and if consumed in excess, can reach toxic levels.

“Vitamin A, in particular, is concerning, as excess amounts can lead to dizziness, vomiting, fatigue, liver damage, bone loss, and hair loss,” says McGrane. “At extreme doses, [it] can even be fatal. It’s recommended that adults not exceed the upper limit of 10,00 IU (900 mcg) per day.”

Iron is an essential mineral that could be dangerous if consumed in excess amounts. “Acute symptoms of iron poisoning include stomach pain, nausea, and vomiting. However, if iron intake continues to be excessive, iron can accumulate in internal organs and ultimately lead to fatal brain and liver damage,” she says.

Taking too many vitamins and supplements can put you at risk of toxicity, so be sure to consult with your doctor or registered dietitian beforehand.

RELATED: Your guide to the anti-inflammatory diet that heals your gut, slows the signs of aging, and helps you lose weight.

How common are nutrient deficiencies?

“While many populations globally experience nutrient deficiencies that cause very serious health conditions (like rickets from a lack of vitamin D in the diet), the real concern in the U.S. is marginal deficiencies,” says Bernadot. “Analysis of the National Health and Nutrition Examination Survey finds that nearly one-third of U.S. adults may be at risk of deficiency for at least one vitamin.”

We need more or less of certain nutrients during different stages of life. For example, children between the ages of 9 and 18 need 1,300 milligrams of calcium per day to support bone growth. Men between the ages of 19 and 70 and women between 19 and 50 only require 1,000 milligrams of calcium per day. Pregnancy and lactation also require increased intake of specific vitamins and minerals.

“For instance, women who are pregnant need optimal levels of vitamin B9 (folic acid) to help support the growth and development of the baby and minimize the risk of neural tube defects,” says Bernadot.

How do you determine which supplements to take, if any at all?

“The best way is to meet with a registered dietitian who can properly examine your diet for possible nutrient gaps, as well as perform a nutrition-focused physical assessment to look for possible signs of deficiencies,” says McGrane. “Not only are dietitians trained in identifying deficiencies, but they’ll also be able to give you personalized recommendations on which supplements to take, the proper dose, and trustworthy brands.”

Is there anything to be cautious about when taking supplements?

“If your doctor or dietitian recommends taking supplements, it’s important to remember that nutritional supplements aren’t regulated by the FDA. As a result, it’s essential to do your homework before purchasing,” McGrane advises. “Look for brands with USP on the label, as it indicates that it’s been tested for quality and is produced according to the FDA’s Good Manufacturing Practices.”

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florahecate · 6 years ago

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Read More 30 Best and Worst Veggie Burgers

The following post 30 Best and Worst Veggie Burgers is republished from Eat This Not That by Olivia Tarantino

Although vegetarians have a variety of recipes in their arsenal—from vegetable curries to overnight oats—there is often one thing vegetarians and vegans admit to missing most after making the plant-based switch: a juicy, melt-in-your-mouth burger. Although no veggie burger can quite compare to the real thing, there are now dozens of plant-based patty options in the supermarket—both a good thing and a bad thing. Because as more brands take over the freezer aisle, it makes it more overwhelming to pick out the best beef-free bun-filler.

When my sis came to me to ask for advice on choosing the best veggie patty, she emphasized the importance of nutrition. As a college athlete, it’s not just about which burger looks and tastes good; she also needs a product that’s nutritionally balanced and packed with enough plant-based protein to help her build and maintain lean muscle.

To help her and all the veggie burger-lovers out there out, I dug through the long list of meatless rounds to help you find the veggie burger that’s just right for you.

Original Veggie Burger Veggie Burgers

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Dr. Praeger’s All American Veggie Burger Per 4 oz patty (113 g): 240 calories, 2 g fat (0 g saturated fat), 460 mg sodium, 7 g carbs (4 g fiber, 0 g sugar), 28 g protein

Runner Up: Amy’s All American Veggie Burger Per 2.5 oz patty (71 g): 130 calories, 4 g fat (0 g saturated fat), 430 mg sodium, 13 g carbs (4 g fiber, 2 g sugar), 11 g protein

Not That!

Gardenburger The Original Veggie Burger Per 2.5 oz patty (71 g): 110 calories, 3 g fat (1.5 g saturated fat), 490 mg sodium, 16 g carbs (4 g fiber, 0 g sugar), 5 g protein

When you grab a veggie burger, you’re looking for a solid substitution for the minimally-processed, beef-based patty, which is high in protein and low-carb. And that’s exactly what we tried to replicate in choosing the best plant-based option. (Because why should you grab a burger of carbs that you’re likely going to sandwich between two carb-laden buns?)

That’s why we chose Dr. Praeger’s All American burger, which is made with a clean source of pea protein, four types of veggies, and flavors from real ingredients like roasted garlic. On the other hand, Gardenburger’s option is low in protein, high in sodium, and full of questionable ingredients like “Natural Flavors,” modified vegetable gum, yeast extract, guar gum, and soy lecithin.

High Protein Veggie Burgers

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Field Roast Hand-Formed Burgers Per 3.25 oz patty (92 g): 290 calories, 16 g fat (5 g saturated fat), 440 mg sodium, 10 g carbs (3 g fiber, 2 g sugar), 25 g protein

Not That!

MorningStar Farms Grillers Prime Per 2.5 oz patty (71 g): 150 calories, 8 g fat (1 g saturated fat), 400 mg sodium, 6 g carbs (3 g fiber, 0 g sugar), 16 g protein

Many people who seek out these beefless patties in the freezer aisle are likely to be vegetarian, which also means that they likely are often on the lookout to find foods with an ample amount of plant-based protein. But don’t let your quest for the muscle-building macro cloud your judgment of the ingredients list.

Although MorningStar packs in a solid 16 grams of the stuff in its thin burger, this burger is more chemical additives than whole foods. (In fact, there are no whole foods listed in the ingredients unless you count tomato paste.) Plus, the vegetable oils are almost certain to be genetically modified and thus potentially contaminated with hormone-disrupting pesticides.

Go with Field Roast, whose source of protein comes from seitan, unlike MorningStar, whose protein is from soy protein isolate, soy flour, and egg whites. Field Roast adds umami flavor naturally with shiitake and porcini mushrooms.

Southwestern Style Veggie Burgers

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Sunshine Organic Black Bean South West Per 2.6 oz patty (75 g): 260 calories, 16 g fat (1.5 g saturated fat), 190 mg sodium, 19 g carbs (8 g fiber, 3 g sugar), 10 g protein, 10% folate

Qrunch Quinoa Burgers, Green Chile with Pinto Beans Per 2.7 oz patty (77 g): 120 calories, 4 g fat (2.5 g saturated fat), 200 mg sodium, 19 g carbs (4 g fiber, 1 g sugar), 3 g protein

Not That!

Gardenburger Black Bean Chipotle Veggie Burger Per 2.5 oz patty (71 g): 90 calories, 3 g fat (0 g saturated fat), 390 mg sodium, 16 g carbs (4 g fiber, 3 g sugar), 5 g protein

The simple difference between the four products above? The inclusion or exclusion of a specific type of soy. When soy is processed, hexane is used as a solvent to extract the oil—an additive you’ll soon see rivals these most horrifying things found in food. This byproduct of oil refining has been found to be a neurotoxin and hazardous air pollutant, which is why the “Organic” certification prohibits its use in their products. Unfortunately, Gardenburger is not certified organic and it uses soy. On the other hand, neither Sunshine nor Qrunch use soy in their products and are both entirely organic and hexane-free. If you’re looking for a low fat option with a variety of nutrients from a wide array of grains, beans, and vegetables, go with Qrunch’s patty. For a more well-rounded choice that’s high in fiber and protein, Sunshine should be your go-to.

Bean-Based Veggie Burgers

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Sol Cuisine Spicy Black Bean Burger Per 2.5 oz patty (71 g): 90 calories, 1.5 g fat (0.2 g saturated fat), 260 mg sodium, 15 g carbs (4 g fiber, 1 g sugar), 5 g protein

Not That!

MorningStar Farms Spicy Black Bean Burger Per 2.4 oz patty (67 g): 110 calories, 4 g fat (0.5 g saturated fat), 320 mg sodium, 13 g carbs (4 g fiber, <1 g sugar), 9 g protein

While beans boast an impressive micronutrient density, their greatest assets are found in the macronutrient department: Packed with both soluble and insoluble satiating fibers, beans break down slowly to help you stay fuller longer and improve your gut health. And even better, these seeds are a superb source of protein—the macronutrient that boosts your metabolism and builds muscle while helping you to scorch belly fat.

MorningStar makes one of the highest-protein black bean veggie burgers on the market thanks to their addition of protein-rich, low-calorie egg whites. Sol’s Spicy Black Bean burger is made from ingredients you’re likely to find stocked in your healthy pantry.

Mushroom Veggie Burgers

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Sol Cuisine Portobello Mushroom Burger Per 2.5 oz patty (71 g): 90 calories, 1.5 g fat (0.2 g saturated fat), 290 mg sodium, 11 g carbs (3 g fiber, 0 g sugar), 8 g protein

Not That!

Gardenburger Portabella Veggie Burger Per 2.5 oz patty (71 g): 100 calories, 2.5 g fat (1 g saturated fat), 450 mg sodium, 16 g carbs (5 g fiber, < 1 g sugar), 4 g protein

When you’re picking out a mushroom burger, look out for ingredients that are added to mimic the taste of a real mushroom, like Gardenburger does by adding “natural flavors,” yeast extract, caramelized sugar, and torula yeast. Sol Cuisine is completely non-GMO, which is crucial when you consider their use of soy protein and tamari. They’re full of portobello and button mushrooms as well as brown rice, bell peppers, onions, and carrots, and they also boast double the protein of their Portabella peer and 160 mg less sodium.

Asian Inspired Veggie Burgers

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Sweet Earth Teriyaki Veggie Burger Per 4 oz patty (113 g): 250 calories, 9 g fat (1 g saturated fat), 400 mg sodium, 28 g carbs (5 g fiber, 5 g sugar), 17 g protein

Not That!

Dr. Praeger’s Bibimbap Veggie Burger Per 2.5 oz patty (71 g): 150 calories, 8 g fat (1 g saturated fat), 190 mg sodium, 17 g carbs (3 g fiber, 1 g sugar), 2 g protein

Judging by Dr. Praeger’s list of ingredients—which includes daikon radish, bean sprouts, gochujang sauce, red miso paste, rice wine, scallions, and shiitake mushrooms—their Bibimbap burger probably tastes really good. The only problem is that not much is going on nutritionally—you’re getting a measly 2 grams a protein per patty and a lot of those 8 grams of fat are coming from canola oil. For a protein-packed, sizeable patty, go with Sweet Earth’s option. It’s a little high on the sodium side, so be sure you’re drinking plenty of water.

Quinoa Based Veggie Burgers

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Qrunch Quinoa Burgers, Original Per 3.2 oz patty (91 g): 140 calories, 4 g fat (2.5 g saturated fat), 240 mg sodium, 22 g carbs (4 g fiber, 1 g sugar), 4 g protein

Sol Cuisine Quinoa Chia Burger Per 2.5 oz patty (71 g): 110 calories, 2.5 g fat (0.3 g saturated fat), 270 mg sodium, 10 g carbs (2 g fiber, 1 g sugar), 4 g protein

This ancient grain superfood is a great source of plant protein because it contains all 9 essential amino acids that are also found in a piece of meat. In choosing the best quinoa veggie burger for you, we had to declare a tie after Sol reformulated their patty to be lower in sugar. You’ll be safe going with the organic, lower sodium option that’s a tad higher in healthy, slow-digesting fats from Qrunch. Or, opt for Sol’s Quinoa Chia burger for a smaller portion with the same amount of protein.

Gluten & Dairy Free Veggie Burgers

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Hilary’s World’s Best Veggie Burger Per 3.2 oz patty (91 g): 190 calories, 7 g fat (5 g saturated fat), 350 mg sodium, 27 g carbs (4 g fiber, 0 g sugar), 4 g protein

Not That!

Dr. Praeger’s California Gluten Free Veggie Burger Per 2.5 oz patty (71 g): 110 calories, 5 g fat (0.5 g saturated fat), 125 mg sodium, 13 g carbs (4 g fiber, 2 g sugar), 2 g protein

You already know that a good veggie burger can be hard to find, but it can feel impossible if you have a gluten sensitivity or lactose intolerance. Hilary’s burgers are not only gluten- and dairy-free, they’re also free of soy and common allergens. Full of whole grains, sweet potatoes, and leafy greens, this burger is sure to please. As for Dr. Praeger’s, we can’t complain that much; we just wish it had a little more satiating protein and healthy fats.

Italian Inspired Veggie Burgers

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Dr. Praeger’s Italian Veggie Burger Per 2.5 oz patty (71 g): 120 calories, 5 g fat (0 g saturated fat), 250 mg sodium, 14 g carbs (4 g fiber, 2 g sugar), 5 g protein

Not That!

MorningStar Farms Tomato & Basil Pizza Burgers Per 2.4 oz patty (67 g): 120 calories, 6 g fat (1.5 g saturated fat), 330 mg sodium, 8 g carbs (3 g fiber, 0 g sugar), 11 g protein

Mamma Mia! Why Morningstar chooses to add ingredients like methylcellulose (aka wood pulp) is beyond us. Sticking to a plant-based diet should mean you’re less likely to run into these common ultra-processed additives Plus, they went from having 6 grams of fiber to a measly 3 grams. Grab Dr. Praeger’s burger off the shelf; this option is full of veggies and flavorful spices that will please your taste buds.

Tofu-Based Veggie Burgers

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Upton’s Naturals Classic Burger Per 3.2 oz patty (91 g): 168 calories, 5 g fat (0 g saturated fat), 365 mg sodium, 9 g carbs (2 g fiber, 1 g sugar), 22 g protein

Hodo Tofu Veggie Burger Per 4 oz patty (113 g): 190 calories, 8 g fat (0.5 g saturated fat), 390 mg sodium, 11 g carbs (8 g fiber, 1 g sugar), 19 g protein

There are no bad options when you’re buying a tofu veggie burger. Tofu burgers are some of the best replacements for beef burgers because soybeans contain all 9 essential amino acids, same as meat. (It’s what makes it one of the best vegan foods!) With Upton’s Naturals, you get the most protein bang for your buck (an impressive 22 grams!). On the other hand, Hodo will fill you up with 30 percent of your daily value of fiber from whole carrots, cabbage, and onions.

Texas BBQ Style Veggie Burgers

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Sunshine Organic Barbecue Per 2.6 oz patty (75 g): 250 calories, 14 g fat (1.5 g saturated fat), 170 mg sodium, 23 g carbs (7 g fiber, 3 g sugar), 9 g protein, 8% Vitamin B9

Not That!

Dr. Praeger’s Tex Mex Veggie Burger Per 2.5 oz patty (71 g): 130 calories, 6 g fat (0.5 g saturated fat), 200 mg sodium, 14 g carbs (6 g fiber, 1 g sugar), 4 g protein

Everything’s big in Texas, so we expect the protein count to be as well in these Texas BBQ style burgers. Unfortunately, Dr. Praeger’s falls short with only 4 grams; however, there’s nothing wrong with the ingredients in this burger, so if you’re looking for a patty of veggies, Dr. Praeger’s is a solid choice.

If you’re looking for a more filling option with balanced nutritionals—high in healthy fats, satiating fiber, and muscle-maintaining protein—Sunshine Organic’s barbecue offering is your best bet. Even better, the addition of raw sunflower seeds and cooked beans adds in 8 percent of your DV of folate, a B vitamin that stokes muscle growth.

Indian Inspired Veggie Burgers

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MorningStar Farms Spicy Indian Veggie Burger Per 2.4 oz patty (67 g): 130 calories, 8 g fat (1 g saturated fat), 370 mg sodium, 11 g carbs (5 g fiber, 1 g sugar), 6 g protein

Not That!

Qrunch Quinoa Burgers, Sweet Curry with Lentils Per 3.2 oz patty (91 g): 200 calories, 10 g fat (2.5 g saturated fat), 200 mg sodium, 25 g carbs (3 g fiber, 0 g sugar), 4 g protein

MorningStar’s line of non-GMO-certified, vegan, and made with organic ingredients burgers is a winner when it comes to this Indian-inspired category. It edges out Qrunch’s quinoa burger thanks to it being lower in calories and carbs and higher in fiber and protein. Speaking of fiber, did you know that high-fiber foods are a great tool for weight loss because they can help fill you up and improve your gut health? The bacteria living in your belly ferment this nutrient into anti-inflammatory fatty acids which can help regulate hunger hormones, improve your immune system, and turn off your fat genes.

Fast Food Veggie Burgers

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Burger King Morning Star Farms Veggie Burger Per burger: 390 calories, 17 g fat (2.5 g saturated fat), 980 mg sodium, 41 g carbs (5 g fiber, 5 g sugar), 21 g protein

Not That!

Carl’s Jr. Beyond Famous Star With Cheese Per burger: 710 calories, 40 g fat (0 g saturated fat), 1,550 mg sodium, 61 g carbs (5 g fiber, 12 g sugar), 30 g protein

While BK is currently serving up their not-terrible-for-you MorningStar Farms® Garden Veggie Patty, they plan to switch over to the Impossible Whopper by the end of 2019, CNN reports. Until then, their offering still beats out Impossible Burger’s biggest competitor, The Beyond Burger, which is used by Carl’s Jr. It’s probably because Carl’s Jr. adds both mayo and special sauce to their veggie patty, bringing it 320 calories higher than Burger King’s offering. If you want to get your Impossible Burger fix at fast food chains now, you can also head over to White Castle, which is serving up an Impossible Slider With Smoked Cheddar Cheese for 240 calories 14 grams of fat and 11 grams of protein.

Chain Restaurant Veggie Burgers

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Denny’s Build Your Own Veggie Burger, no sides Per burger (with Cheddar cheese and All-American sauce): 805 calories, 46.5 g fat (11 g saturated fat), 1,435 mg sodium, 77 g carbs (16 g fiber, 13 g sugar), 21 g protein

Not That!

TGI Fridays The Beyond Meat® Cheeseburger, no sides Per burger: 890 calories, 57 g fat (24 g saturated fat), 3,350 mg sodium, 55 g carbs (7 g fiber, 14 g sugar), 45 g protein

In true TGI Friday’s fashion, they’ve managed to turn a very good thing (a veggie burger) into a very bad thing. In this case, the burger alone will cost you 1,000 milligrams over a day’s worth of sodium and more than double than what you’d find in Denny’s veggie burger. The only thing you’re missing out on in Denny’s option is twice the protein. Denny’s veggie burger offers an impressive 16 grams of fiber, or over half your day’s worth of the good-for-you nutrient.

Editor’s note: This article was originally published on July 22, 2016 and has since been updated to reflect current nutritional values.

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florahecate · 6 years ago

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Read More 15 Foods That Are Banned in the U.S.

The following post 15 Foods That Are Banned in the U.S. is republished from Eat This Not That by Cheyenne Buckingham

The FDA and USDA both enforce laws and regulations on foods so that consumers remain safe. Several foods that are legal in other countries are banned in the U.S. for this reason alone—they are believed to pose a threat against one’s health. However, there are other reasons why foods are banned specifically in the U.S., most notably to protect endangered species or to stop acts of animal cruelty.

Find out which 15 foods are banned in the U.S., or at the very least, banned in some states.

Kinder Surprise Eggs

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The FDA banned the sale of all food products containing embedded, non-nutritive objects some 80 years ago, and the European Kinder Surprise chocolate eggs, which contain a non-edible toy inside, falls under that category. The hollow candy egg is a hit overseas, and there have been multiple petitions and campaigns advocating to legalize it in the U.S. for several years.

For now, the product remains banned for sale because it’s deemed a choking hazard. However, that doesn’t mean there haven’t been attempts to import it. According to an article from the Wall Street Journal, as of 2018 the U.S. Customs and Border Protection had seized over 160,000 Kinder Surprise eggs from travelers’ baggage and from international mail shipments since 2011. As of 2018 though, a different version of the chocolate treat called Kinder Joy is available in the U.S., as the packaging keeps the toy separate from the candy, with each side of the egg covered in plastic wrap.

Horse Meat

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To be clear, it’s not illegal to eat horse meat in the U.S. It is, however, illegal to slaughter horses, and by default prohibits the consumption of it, or—at least—makes it extremely challenging. President Trump renewed the ban on slaughtering horses for meat in March 2018. As is the case with other animals, it’s not illegal (or taboo) to eat horse in other countries such as China, which has one the largest markets for horse meat.

Shark Fins

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Believe it or not, shark fins are not entirely banned in the United States. Currently, only 12 states uphold an official ban on the sale of shark fins. However, the act of shark finning itself has been illegal in U.S. waters since 2000. Shark finning is banned, as it is considered an act of animal cruelty because it involves the slicing of fins off live sharks just to toss them overboard and endure a horrific demise. Still, 10 of the 12 states that banned the sale of shark fin still allow restaurants to serve the meat. Shark fin soup is actually considered to be a luxury dish in several Asian countries, especially China.

Japanese Puffer Fish

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This whimsical looking fish actually houses an extremely poisonous toxin called tetrodotoxin in its skin and even in certain organs. This toxin is known to cause paralysis and even death. With this in mind, you may wonder, why would anyone want to consume this dish? Apparently, it’s regarded as a delicacy in the sushi world where it’s more widely known as fugu. Consumption of the fish is almost entirely banned in the United States, with the exception of a few sellers who are permitted to have a license.

RELATED: Your guide to the anti-inflammatory diet that heals your gut, slows the signs of aging, and helps you lose weight.

Haggis

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Haggis is a savory pudding that consists of a mixture of sheep’s heart, lung, and liver, among other ingredients such as oatmeal, minced onion, suet, and stock. The pudding is typically presented and served to guests within the stomach of the sheep. Traditionally, it’s consumed on Burns Night in Scotland, a countrywide event that honors Scottish poet, Robert Burns. However, those of Scottish heritage living in the U.S. cannot dine on haggis due to the ban that USDA placed on the sale of sheep’s lung 47 years ago. The ban was set in place in light of the emergence of the degenerative disease, scrapie, which affects the central nervous system in sheep.

Ackee Fruit

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Ackee is the national fruit of Jamaica. However, when it’s unripe, the fruit contains high levels of the toxin hypoglycin A, which inhibits the body’s ability to release blood glucose (blood sugar). This can cause people to fall into a state of hypoglycemia, a condition where glucose levels are too low, which can induce vomiting, ultimately cause dehydration, and even result in death. Importation of the raw fruit was banned by the FDA in 1973, but you can still purchase canned or froze ackee fruit in the U.S. that have been cleared to have a low enough concentration of the toxin.

Beluga Caviar

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As of 2005, the U.S. Fish and Wildlife Services banned the importation of beluga caviar, as well as other beluga products, which according to a New York Times article, formerly had a price tag of $200 an ounce. The caviar comes from the wild Beluga sturgeon fish and is the primary reason why the fish has since become endangered. The ban was set in place in hopes of thwarting the species’ extinction.

Sassafras Oil

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While the root bark of the sassafras plant has historically been used by Native Americans to treat illness including fever and rheumatism, the oil from sassafras lends a different result. There is a compound in sassafras oil called safrole, which is a known carcinogen. The FDA set a ban on sassafrass oil back in the 1960s. However, extracts from the roots of the plant are still legal as long as they do not contain safrole.

Casu Marzu

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Casu marzu is often referred to as the rotten cheese because it’s infested with live maggots. The Pecorino cheese, which is made from unpasteurized sheep’s milk, contains the larvae of a particular fly. These maggots evidently facilitate the fermentation of the cheese. Once the larvae hatch, they begin to eat through the cheese, which effectively makes it softer. The cheese is then served with the maggots still lodged in it. Casu marzu has been a tradition in Sardinia, Itay, for many years. However, the EU and the United States have banned the cheese for health reasons.

Absinthe

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If you’ve seen the show New Girl, you probably already know the kind of forbidden powers Absinthe holds. As long as the alcoholic beverage contains less than 100 parts per million of thujone—the toxic chemical found in the wormwood herb that’s used to make the alcohol—it’s legal in the U.S. Anymore than that makes the drink illegal because of its supposed reputation as an addictive hallucinogen.

Ortolan

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This tiny rare songbird was a former French delicacy, having been exclusively served to royalty and wealthy gourmands. Selling of Ortolan became illegal in France in 1999, 20 years after the EU deemed it a protected species. The U.S. also banned the selling and importation of bird, which measures out to be the size of a thumb, weighing less than an ounce.

Queen Conch

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The Queen Conch is described as a large marine mollusk that typically ranges from six to nine inches in length. According to NOAA Fisheries, “Commercial and recreational harvest is generally banned in U.S. federal waters.” The species is often eaten in Turks & Caicos, even though it’s an endangered species.

Foie Gras

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Foie gras may be a celebrated delicacy of French cuisine, but, the way it’s made is unethical, which is why the City Council in Chicago placed a ban on the production and sale of the dish from 2006-2008. More recently, the state of California officially banned the sale of the delicacy after former attempts had been challenged in previous years. Foie gras is the fatty liver that comes from either ducks or geese. The liver is fattened by force-feeding the animal with grain and fat until the liver swells. As one could imagine, this is so uncomfortable for the bird that they begin to tear out their feathers or even injure one another out of distress. A nationwide ban has yet to be enforced. However, it may be on the horizon with California’s successful ban this year.

Chilean Sea Bass

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As of now, the U.S. only allows certified Chilean sea bass fishing boats to harvest and sell the fish. In addition, the FDA regulates the number of fish each boat is allowed to catch. It’s illegal to fish for Chilean sea bass without certification in the U.S. because it’s overfished and as a result, the species is on the decline.

Sea Turtles

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Sea turtles are caught and killed for their meat. In 2007, the U.S. Fish & Wildlife Service reported that conservationists estimated that 35,000 sea turtles are consumed annually in Calfornia alone. Now, according to Sea Turtle Conservancy, “Sea turtles are given legal protection in the United States and its waters under the Endangered Species Act, which lists the hawksbill, leatherback, Kemp’s ridley, and green turtle as endangered; the loggerhead is listed as threatened.”

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florahecate · 6 years ago

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Read More 40 Ways to Get Back in Shape

The following post 40 Ways to Get Back in Shape is republished from Eat This Not That by Mallory Creveling

Sometimes life can pull you out of the gym and into a million different directions, all of which make you avoid exercise. And you know what, that’s A-OK! We all need the occasional hiatus. But getting back in shape doesn’t have to be dread-worthy, either. In fact, easing into a regular fitness routine—just one small step at a time—will help move you along the road to fit and healthy. To help you get to a place where you can finally put that first foot forward, we spoke to fitness pros who offer the best ways to get back in shape and reignite your active lifestyle. Follow their advice, and don’t forget to celebrate all the small successes along the way.

Be SMART With Goal Setting

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SMART stands for specific, measurable, attainable, relevant, and timely. “As you re-start exercise after your workout hiatus, remember to be kind to yourself and set reasonable goals,” says Rachelle Reed, PhD, CPT, Pure Barre’s manager of training development and barre kinesiologist. “Rather than jumping in head-first, start slowly.” Write down those goals so you can check back on them in a month or two, too.

Mark It On Your Calendar

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Add your workouts to your schedule—in pen, Reed suggests. Aim for two to three workout days to start, and map out those days on Sunday before the week kicks off and gets jam-packed. “Showing up to the time you’ve blocked out for yourself may be one of the best parts of your day,” Reed says.

Get Up From Your Desk

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You’ve probably heard that sitting isn’t so good for you, so plan to move more throughout the day. Reed recommends three ways to do that: take a 10-minute walk on your lunch break, schedule a walking meeting with a coworker, or stretch it out in the bathroom for just five minutes mid-afternoon.

Choose On-Demand Videos

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You can find tons of videos—either free on YouTube or via a subscription-based plan on sites like NEOU fitness, Daily Burn, or Obe Fitness. Try out a few of the 20- to 30-minute sequences and see what you like and want to go back and do again. The best part is that you don’t even have to leave your living room. Press play before or after dinner, when your family goes to bed, or when they’re still sleeping in the morning, and you’ll have a few minutes for yourself to get moving, says Reed.

Take The Long Way

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You can never go wrong with parking farther away from the grocery store, skipping the elevator and taking the stairs, or going a few extra blocks to the bank. The small increases in your daily step count can lead to big results, Reed says.

Fuel Up for Better Fitness

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To push to your physical peak, you need to eat right and drink plenty of water, says Amy Opielowski, CSCS, a master trainer at CorePower Yoga. She recommends consuming half your body weight in ounces of water, eating a rainbow of colors, and mixing protein, carbs, and healthy fats in every meal to keep you full enough to work out and build muscle.

RELATED: These are the easy, at-home recipes that help you lose weight.

Have a Workout Snack

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Find three times throughout your day to have a quick healthy snack and then schedule your workouts around it. All you need is two minutes to hit a bout of jumping jacks, burpees, squats, push-ups—or all four, says Opielowski. Time it right before a food snack as a reminder to squeeze it in.

Do Bodyweight Intervals

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You can do moves like squats, lunges, and mountain climbers anywhere and everywhere, so pick your favorite spot and just start stepping. Go for 30 seconds, then rest for 10 seconds and repeat for as many rounds as possible, says Opielowski.

Breathe it Out

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After your workout, take a second to pause, stretch, and breathe into your body, suggests Opielowski. This not only helps the body cool down and soothes your neuromuscular system, but it’ll also give you another moment to de-stress from your day.

Check Your Soreness

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Restarting a workout routine shouldn’t leave you so sore that you can’t walk, says Kate Ligler, CPT and MINDBODY wellness manager. Otherwise, that might turn you off from getting your sweat on again. If you’ve been pretty sedentary, consider starting with just 10 minutes of stair climbing.

Find Your Squad

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“Who supports you? Who is going to ask if you got up to work out, even when every iota of your being wants to sleep in? Whether it’s a loved one, a close friend, or a co-worker, lean into your team who will support you in your new workout routine—rain or shine,” says Ligler. There’s power in numbers.

Make it Public

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Sometimes sharing your goals with the world makes you more likely to keep reaching for them, so don’t be afraid to post about your new movement habits and ambitions on social media or tell your friends and family about it in person, suggests Ligler.

Rethink Your Week

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Just like you should set up your week for success on a Sunday, you should reflect on the past week and do a little assessment of your success. If you stuck to your schedule and feel good, build on that. If you found it hard to follow what you set out to accomplish, then readjust. There’s no shame in setting a new list of goals each week, says Ligler.

Give Yourself Freedom

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“Flexibility and course corrections are both a necessary and realistic part of life,” says Ligler. “Missing one workout won’t derail your plan, but missing multiple workouts in a week is a slippery slope.” If you do end up skipping out on a bunch of sweat times, then adjust your plan or consider a new activity—or even start a little smaller, creating a tiny new habit first.

Answer your ‘why?’

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When you feel your workout motivation weaning—or even before that happens—ask yourself why it’s so important to you to get back to a regular exercise routine. Are you interested in working out again because of health concerns, body composition changes, or fat loss goals? Or are you interested in a certain athletic event that requires base training? These are all questions to consider, says Flywheel master instructor, Carrie Kaschak.

Consider Past Performance

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If you used to love running, always liked Pilates, or preferred to pick up a heavy set of weights, think about why you liked it so much and then use that as motivation to get after it again, says Kaschak. “If you hate treadmills, don’t torture yourself with long cardio sessions or classes that involve running on a treadmill,” she says. You don’t want to dread your workout—especially when you’re first getting back out there.

Set a Record

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Here’s a good reason to splurge on a fitness tracker: Wearable devices will track your steps, calories burned, activity for the week, distance traveled, and more—all factors that can give you some numbers to beat the next day. “It can be incredibly motivating just watching that step count increase,” says Kaschak. “I also find it really interesting to see which activities in my normal life earn me a ton of steps—like grocery shopping!”

See New Sights

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Explore a new neighborhood by foot, try a new class (many offer first-timer deals), sign up for a free trial at a big-box gym, or join a run club with special events around the city. Kaschak suggests talking to other people, including instructors, at these places. They might mention other new activities for you to try or tips for making it work better for your schedule.

Target Your Arms

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If your legs get tired from all the walking around town, switch your focus to the upper body. Kaschak suggests the following circuit: 10 triceps dips and 10 push-ups, then 20 of each, then 30 of each. All you need is your bodyweight to make it happen!

Find a Workout Buddy

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Try to recruit a friend who can tackle this exercise journey with you, suggests Christi Marraccini, CPT and an instructor at NEOU. Not only will he or she hold you accountable to your exercise sessions (you won’t want to leave anyone hanging!), it’s also likely to make it more fun!

Keep It Interesting

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Add variety to your workout schedule, so you don’t get bored with the repetition, says Marraccini. Trying new things will also keep your body guessing, so you don’t hit a performance or results plateau.

Write Down Your Accomplishments

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Ran a half mile in four minutes? Powered through 10 beautiful burpees in 20 seconds? Lifted 15 pounds during bicep curls? Mark it down! Tracking your progress and seeing how strong you’re getting along the way makes for some serious motivation—and adds a little competition with yourself, says Marraccini.

Set Specific Numbers

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Decide how many days a week you want to work out or how much time you want to commit to exercise per week, then slightly increase it over time. “Keep in mind that increasing volume by more than 10 percent for consecutive weeks is a recipe for overuse injuries, so keep the increases small,” says Phil Timmons, a personal trainer at Blink Fitness.

Respect the Recovery Process

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You shouldn’t go all-in on exercise without scheduling in some rest days and recovery techniques, like foam rolling, stretching and most importantly, getting plenty of sleep, says Timmons. Consider it a crucial part of the get-fit puzzle.

Pack Your Bags

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Aiming to crush an a.m. workout? Set yourself up for a seamless morning by packing all your belongings, from your workout clothes and water bottle to the outfit you need to change into, the night before. Then you don’t have to worry about it in the morning, says Timmons.

Jot in a Journal

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In addition to taking notes on the weight you lift or how fast you run, you should also note how you feel after a workout, says F. Lee Wratislaw, CPT and manager of digital programming for Gold’s AMP. You can also record your weight and measurements if weight loss is your goal. “The more data you keep, the more you will be able to accurately assess progress,” he says. Plus, you can look back at a workout that made you feel happy, excited, or proud, and then repeat it!

Consider a Personal Trainer

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Personal trainers help you focus on form, build you a progressive (and not too demanding) training program, and, of course, can play a role in keeping you on track—especially if you spend the money on it, says Wratislaw. If you want to save a few dollars, you can also turn to online platforms like Trainiac or Gold’s AMP app.

Make the Most of Today

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“One of the most common ways I see people stray from their fitness routine is by saying ‘I’ll get back to it next week or next month,’” says Wratislaw. “Make the most out of today and you won’t risk falling off completely.” Stay in the present!

Use Visualization

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A little meditation will not only help you relieve stress, but it can also be used as a time to picture how your workout will go, suggests Wratislaw. “Envision yourself completing your workouts, accomplishing your goals, and adhering to your nutrition plan,” he says. “This will help you build self-discipline, gain greater self-awareness, and will allow you to begin your day confidently.”

Buy a New Outfit

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Purchase a pair of workout pants you’re really excited to slip into and break a sweat, says Judine Saint-Gerard, a head coach at Tone House in New York City. Or opt for a sweat-wicking top that catches your eye or a jacket you saw that you couldn’t wait to wear on the run. Whatever you’re excited about—go and get it!

Wake Up and Work Out

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If you start your day with some exercise, then it’s already done before you even have an excuse to say “not today!” Saint-Gerard suggests doing three exercises of 10 reps each right when you wake up. Set your timer for five minutes and aim for three rounds. You can do lunges, sit-ups, squats, push-ups—or any of your favorite moves.

Sneak a Workout In

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Love Netflix nights? Choose a 30-minute show and each time a new episode comes on, drop down and hold a plank for 20 to 30 seconds. When you brush your teeth, do 20 squats. As you wait for the water to boil, perform 5 push-ups. Work exercise into your day to make it more consistent, says Performix House trainer, Brittany Watts.

Plan Your Workout Ahead of Time

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It’s easy to feel lost at the gym when you don’t go in with a routine to follow, so do a little prep work beforehand, suggests Rachael Finch, trainer and creator of Body by Finch. Write down the exercises and what equipment you need—or print out a plan from a website or magazine.

Take Advantage of Free PT

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Most times, when you sign up for a gym membership you get one free personal training session—so use it to your advantage, says Brooke Van Paris, CPT, a trainer at Life Time. “I was intimidated by the gym, but once I started asking trainers for help and educating myself, I gained so much confidence and then it allowed me to progress my goals much quicker,” she says. “Ask about cardio, ask about nutrition, ask about strength training—and ask why!” Don’t be afraid to get all your questions answered.

Make Small Swaps

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Just like you’d make small changes to your diet—say, swapping French fries for a side salad once a week—you should do the same with exercise, Van Paris recommends. Start swapping your usual Tuesday TV night with a 10-minute jog. Or skip social media for a trek around the block. Or swap one commute a week for a bike ride to the office or grocery store. Again, it’s all about starting small so you stick with it.

Snap a Pic

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Skip the scale, in fact, Van Paris says to throw it away and take a photo of yourself instead. “For me, taking progress photos weekly has always been the key,” she says. “When you look at a photo instead of looking at a mirror, you are actually able to take a step back and be objective about the person you see versus viewing all the ‘flaw’ areas your eyes may naturally draw to when you look in the mirror.” She suggests taking a pic from the front, side, and back on the same day every week and at the same time.

Turn a Favorite Pastime into Exercise

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If you always wanted to dance, sign up for a salsa class or hip hop lesson. If you love the outdoors, schedule a hike a few times a month. If you’ve always loved the pool, join a gym where you can swim. If team sports used to be your jam, enter a rec league. “Exercise should be fun, a celebration of life, and a reason to feel empowered by what your body is capable of,” Van Paris says. Figure out some of your favorite pastimes and determine how you can turn them into exercise.

Base Goals on Old Habits

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Recount the previous workout regimen you stuck to before you decided to take a break. Then cut that in half, says Saint-Gerard. For instance, if you went to the gym to lift four days a week for one hour, start with two days a week for 30-minute sessions. Then, each week, add 15 minutes to your workout until you get to that full hour again. Every other week, add just one day until you’re back up to four days. Even if you used to crush cardio or lift heavy weights before you put a pause on exercise, don’t think that’s where you need to (or should!) start again. “Meet your body where it is, and if you don’t know what they may be or you don’t know how to get there, ask for some help,” Van Paris says. Friends, family, trainers, and Google can offer an assist.

Aim for Simple Cardio

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Van Paris offers this workout to do on a treadmill, bike, or elliptical: Warm up at a low-level intensity for five minutes. Then, for one minute, raise the resistance, speed, or incline. Then take two minutes to recover by bringing the resistance, speed, or incline back down. Repeat 10 times (or however long you can fit it in), then cool down for another five minutes. On another cardio day, opt for 15 minutes of easy steady state (or a sustained effort) and 15 minutes of medium intensity, with your five-minute warm-up and cool-down.

Give Yourself a Break

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“Accept that you are human, and that life is going to throw you off course sometimes. You’re going to rush to work sometimes and forget your lunch. Your friends will invite you to happy hour and you will eat one too many chicken wings. You will wake up with the worst cold of your life… and how are you supposed to work out when you cannot even breathe?” Van Paris asks a valid question. To all these things, you say “it’s OK!” Just get back to it the next day, rather than the next week or month or season. “Do not fear failure—you cannot fail if you never give up.”

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florahecate · 6 years ago

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Read More 22 Best and Worst Foods for Stress

The following post 22 Best and Worst Foods for Stress is republished from Eat This Not That by Olivia Tarantino

Although you tend to eat well and exercise often, are you finding that you still can’t seem to shake off the weight? Look to your stress triggers. A poor diet, busy life, and a demanding job can contribute to chronic stress levels, which can prevent you from losing weight—and may even add on the pounds. So what’s the connection between stress and your muffin top?

Here’s the deal: Back when humans had to evade predators, we developed a fight-or-flight response to help alert our body to a danger. When we’re stressed—whether it’s because we’re being chased by a mammoth or a fast-approaching project deadline—our body releases a group of hormones called glucocorticoids, whose job is to replenish the energy supply lost during the stressful encounter by revving sugar cravings and increasing fat stores. That way, your body ensures it has enough energy in case another lion crosses your path.

As a result, you get really hungry, really quickly. And you end up craving sweet and high-fat foods which both stimulate the brain to release pleasure hormones to reduce tension as well as provide a quick jolt of replenishing energy. The nail in the coffin? These high-calorie, high-fat foods not only contribute to overeating and subsequent weight gain, but they can even make your stress even worse.

While adding certain foods to your plate may actually exacerbate difficult-to-manage emotions, other foods will help you pull through with ease—without sacrificing your waistline in the process. Read on to learn what science-backed, stress-relieving, natural foods you can use to nourish your body and banish those feelings of frustration and which ones you should keep far away. Stash some of them in your snack drawer alongside these high protein snacks so you can jump over emotional hurdles with ease and get back to life refocused, refueled, and less overwhelmed.

First…The Worst

Avoid these stress-triggering foods so you don’t exacerbate your nerves to the point of a mini meltdown.

Ice Cream

It might cool off your mouth, but delving into a pint of ice cream won’t cool off your mind. In fact, foods that are high in refined sugar only increase stress hormones, including cortisol. That’s because your body can’t use up all that refined sugar (unless you’re in the middle of or recovering from an intense sweat sesh), so your blood glucose levels plummet rapidly. Via the “glucose counter-regulatory response“, your brain perceives low blood-glucose levels as a life-threatening situation and secretes more cortisol to trigger hunger yet again, which in turn, causes you to continue to feel stressed.

Coffee

You might think that a focus-inducing coffee could help distract you from the stress of a looming project deadline, but not all cups are equal. While caffeine is known to be a mood-booster (and may lower your risk of depression) by stimulating dopamine activity, this chemical compound can also blunt the absorption of key mood-balancing nutrients like vitamin D and the B vitamins. What’s worse is when you add a few spoonfuls of sugar to your java, which can cause a post-sugar crash soon after you finish your mug, leaving you hungry, searching for sugar, and with more cortisol.

Chinese Take-Out

When your body switches into fight-or-flight mode during times of stress, one of the responses is to elevate your blood pressure. If you’re constantly shoveling high-sodium foods into your face, you may actually exacerbate your body’s stress response as well as worsen your body’s regulation of blood pressure, resulting in general high blood pressure or hypertension. Chinese food is one of the worst offenders of sodium-laden fare (think: teriyaki sauce and soy sauce). In fact, the gluten-free pad thai from P.F. Chang packs a whopping 5,000 mg of the stuff! Be weary of what you order on those late nights at the office when you’re grinding to finish a project due at 8 A.M. the next morning. Use our guide, Eat This, Not That! For Takeout Addicts for help.

Pretzels

These baked twists are a double-edged sword. Not only will their high sodium levels bolster your blood pressure, but their fast-digesting, refined carbs can actually increase anxiety. That’s because, without the digestion-slowing fiber typically found in whole-grain, complex carbs, pretzels made from simple carbs will spike glucose levels—which then raises the stress hormone cortisol. Beyond their satisfying crunch, pretzels are quick-digesting carbs that only briefly lift mood before sending it (along with your satiety) back to low levels.

Canned Soup

Sure it’s convenient and fast—what we typically look for when it comes to satisfying those stress cravings—but avoid this vehicle of food at all costs. Bisphenol A (BPA) is an endocrine-disrupting, hormone-mimicking chemical used in most canned food liners and plastic containers which can throw off important mood-stabilizing neurotransmitters by significantly altering genes in the stress-mediating portion of the brain, according to research. (It can also skew your genes toward obesity.) One study out of the University of California–Berkeley even found that children exposed to BPA in early childhood were more likely to have anxiety issues.

Pressed Juices

Overturning your anxious mood with a healthy option is a good idea, but don’t grab a freshly pressed juice. Shocker, right? But hear us out. Unlike whole fruits, juices are devoid of slow-digesting fiber and loaded with both glucose and fructose. The result is a blood sugar spike from the glucose that triggers a rush of the stress hormone adrenaline, and the fructose can alter how the brain responds to stress on a genetic level, according to a recent study. As a general rule, avoid all juices—even those naturally sweetened with fruit. If water is boring to you, then try one of these detox waters instead!

Tofu

Soy is a triple threat when it comes to stress. For starters, because over 90 percent of soy products in America are GMO, most soy-based products you eat will be treated with glyphosate, an herbicide shown to cause nutrient deficiencies, especially in mood-stabilizing minerals. Add that to soy’s high levels of anti-nutrient phytic acid, which can’t be diminished by traditional soaking and sprouting methods—only through fermentation can these levels be decreased. Lastly, soy is also high in copper, a mineral linked to anxious behavior. If you must eat soy, stick to fermented varieties like tempeh and miso, which are easier to digest.

Wheat Bran

It may be touted by health experts for its impressive fiber content, but wheat bran gets a black mark in the anti-anxiety department for its high concentration of phytic acid. This anti-nutrient binds to important mood minerals like zinc and magnesium, limiting their absorption. Soaking and sprouting can help reduce levels of phytic acid, which is found primarily in whole grains and dried beans; so make the extra step a staple of your kitchen when prepping these foods.

Red Wine

Wine-ing down with alcohol may only wind you up more. While a glass of vino or whiskey on the rocks may feel like it initially helps to calm an anxious mind, research suggests the happy hour strategy may backfire long-term. A few drinks before bed can cause sleep problems, blood sugar swings, and dehydration—all things which can increase stress hormones even more.

Diet Soda

That pop! of the soda can might be enough to quell your stress levels, but stop there. Aspartame, an artificial sweetener that’s found in many diet sodas, has been found to block the production of the neurotransmitter serotonin. This can cause all manner of neuro maladies including headaches, insomnia, changes in mood—and yes, even stress. It’s not just aspartame, either; look out for NutraSweet and Equal as well to protect your mental well-being. Find out more about these sugar alternatives in Every Popular Added Sweetener—Ranked!.

And Now…The Best

There are a number of healthy options that have been scientifically proven to alter brain chemistry and hormones to help your body deal with stress more easily. Reach for one of these picks when a stress-induced craving hits, and fit them into your diet in general to both improve your mood and waistline.

Spinach

If you’ve been holding your palms on your temples all too often, you might be coming up short on certain nutrients. Research suggests that folic acid deficiency can suppress the production of S-adenosylmethionine, a naturally occurring compound that helps produce serotonin and dopamine. Compounded with the fact that when you’re chronically stressed, your brain begins to produce excess stress hormones like adrenaline and cortisol, and fewer neurotransmitters associated with relaxation and happiness, like dopamine and serotonin, you’ve got a problem. Luckily, scientists believe that improving folic acid status can help reinstate happy hormone levels. To reap the benefits, whip up a three-cup spinach salad and you’ll reach nearly half of the daily recommended intake of folate for both men and women. For more sources of folate, try beans, chickpeas, lentils, asparagus, avocado, or broccoli.

Olive Oil

Counteract that stress-induced rise in blood pressure with an olive-oil drizzled salad. A report by UC Davis found that just two tablespoons a day could significantly decrease systolic blood pressure in as little as three weeks. A separate study found that people who ate olive oil daily enjoyed a bigger boost of the happy hormone serotonin than those eating other types of fat. Researchers speculate the benefits are from EVOO’s minimal processing, which leaves higher levels of health-promoting phenols. In case you didn’t know, phenolic content diminishes with time, and particularly when exposed to heat and light, so EVOO should be stored in a cool dark place and used within a couple months of opening a container—not left out on your counter. Find out what other foods you’re eating wrong and missing out on important nutrients!

Oats

When you’re stressed out, the all-important, mood-regulating neurotransmitter known as serotonin takes a hit. And when you find out that carbs play a role in helping the serotonin building blocks cross into your brain where they can be assembled into the feel-good hormone, you realize that your stress-induced carb craving makes sense. But the key to satisfying those cravings is reaching for slow-digesting, complex carbs like whole grains to promote stable blood sugar levels rather than the refined carbs that cause spikes and dips. Steel cut oats are closest to whole-grain status and also provide a source of tryptophan, the amino acid precursor to serotonin. Plus, the vitamin B6 found in oats is important to keep your brain focused and energized to keep you from feeling like shirking away to cool off from your rage with a nap. Get the most out of your meal by pairing your overnight oats with the mood-boosting nutrients found in nuts or eggs.

WildSalmon

Regularly consuming fatty fish like salmon and tuna will help you boost your mood. These fish are loaded with omega-3s, a mood-boosting fatty acid that may make it easier for serotonin—a chemical that makes you feel happier—to pass through cell membranes and multiply. An added benefit? This fatty acid can help decrease inflammation, a common side effect of chronic stress.

Strawberries

These bright fruits are not only one of the top high fiber foods, they’re also packed with vitamin C (ounce-for-ounce even more than oranges), an antioxidant which has been proven to help people cope with stressful situations. According to one study, levels of cortisol (one of the hormones produced during stress) decreased rapidly in subjects given vitamin C supplement, and the blood pressure of the study participants returned to normal more quickly in the vitamin C group than in the control group.

Rooibos Tea

Sick of being crabby? Forget the happy hour cocktail and steep yourself a cup of rooibos tea instead. The red brew is rich in a powerful flavanoid called aspalathin. Researchers say this fat-fighting compound reduces levels of stress hormones (which trigger hunger and fat storage) and can even inhibit adipogenesis—the formation of new fat cells—by as much as 22 percent. Sounds like more than enough of a reason to sip a cup!

Dark Chocolate

Yes, really! But the key word is dark. Milk and white chocolate are full of sugar (which would only pull you down and make you frown) and contain fewer cocoa solids, the ingredient full of antioxidants which researchers have found can help stimulate the euphoria-inducing chemicals that real chocolate does, especially serotonin, working to buffer the effects of stress. Make sure to grab a bar that’s higher than 70 percent cacao—our guide to the Best and Worst Chocolates should help.

Red Peppers

We know polishing off a sleeve of cookies might feel like the best option after a rough day, but you’re better off crunching on a red pepper. That’s because red peppers boast the highest amount of vitamin C in the produce aisle—just one cup has over three times the recommended daily intake of the nutrient! Though you might know it as the immune vitamin, the antioxidant properties of vitamin C also fights off free radicals and lingering stress hormones. Snack on slices raw dipped in hummus or add the veggie to a stir-fry to reap the benefits.

Nuts

Switch those crunchy chips for nuts to curb your munchies and relieve stress. Most nuts (two standouts are pumpkin seeds and almonds) are high in magnesium—a vital nutrient for our body’s natural stress coping mechanism that the average American isn’t getting enough of. Common symptoms of a magnesium deficiency are an inability to manage stress and the physical ramifications of that like high blood pressure, insomnia, fatigue, or loss of appetite. What’s more, nuts are also rich in mood-boosting selenium; the amino-acid, serotonin-precursor tryptophan; and depression-relieving omega 3 fatty acids. So we’re giving you the go-ahead for that PB&J.

Eggs

Feeling a bit tense after a fall out with a friend? Take out your angst by cracking some vitamin-D-rich eggs and boost your mood in the process. (FYI, a three-egg omelet will serve up over a third of your daily recommended intake of the nutrient.) Exactly how the sunshine vitamin works to improve mood isn’t yet fully understood, but one theory is that the nutrient increases levels of feel-good hormones, serotonin and dopamine, in the brain. (Plus, eggs are full of tryptophan, an amino acid needed for serotonin production.) Another way these protein-rich foods pack a de-stressing punch? The slow-digesting protein and fat will stabilize blood sugar levels post stressful situation. Pair your eggs with a piece of whole-grain bread to increase levels of serotonin further as carbs are necessary to facilitate the entrance of tryptophan into the brain.

Low-Fat Plain Yogurt

Next time you’re pulling your hair out, grab a cup of plain yogurt. This breakfast staple serves up a hefty dose of lysine and arginine, two amino acids that a study published in the journal Biomedical Research found work together to decrease feelings of anxiety and stress hormone levels. For an added punch, grab a container that has “live active cultures,” which signifies the presence of probiotics. Studies have found that proper gut health plays a critical role in influencing emotions such as anxiety, depression, and stress through our “gut-brain axis.” In fact, a small study by UCLA researchers found an association between consumption of probiotic yogurt and reduction in stress hormone level elevation following an emotional task.

Black Tea

Switch your black cuppa joe for the tea variety to ease your mind. A double-blind, placebo-controlled study published in the journal Psychopharmacology found that those who drank black tea were better able to manage stress than their herbal-sipping counterparts. Not only did black tea drinkers have lower levels of cortisol, their bodies were also able to lower stress hormone levels back to normal and relax more quickly after a nail-biting situation than non-black tea drinkers. Researchers speculate that ingredients such as catechins, polyphenols, and flavonoids in tea leaves may be at play, as they have previously been found to affect neurotransmitters in the brain. Be sure to steep your own cup at home—and avoid these antioxidant-deficient 26 Absolute Worst Bottled Teas in America.

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florahecate · 6 years ago

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Read More What Is Carb Cycling and Should You Try It?

The following post What Is Carb Cycling and Should You Try It? is republished from Eat This Not That by Melissa Rifkin, MS, RDN, CDN

Many of the most recent food trends and diets have centered on limiting carbohydrate consumption. (Think keto, paleo, and Atkins.) Although many people have noticed positive results with this dietary restriction, more often than not, cutting carbs results in a restrictive way of eating that eliminates entire food groups, limits nutrient intake, and is challenging to maintain long term. A more recent diet trend, carb cycling, provides a happier medium solution to the low carb trend.

Here, we’ll discuss what is carb cycling along with its benefits, side effects, and examples of carb cycling meal plans.

What is carb cycling?

Carb cycling is a style of eating that alternates between high and low carb days, based on your workout schedule. For example, you may choose higher carb intake, about 50% of your total calorie intake, on your training days, and a lower carb intake of less than 25% of your total calories from carbs on less active days.

There is nothing new about this concept. For years, athletes seeking sports performance enhancement have been practicing cycling their carb intakes to align with their training schedules. It makes sense, right? Eat more carbs on the days you exercise and have higher carb burn and energy demands, and be more modest with carb intake on low- activity days when you aren’t using many carbs for energy.

Only recently has this style of eating become more popular amongst the general population and used in efforts to reduce body fat and build muscle.

What is an example of a carb cycling schedule?

A common cycle would be 3-4 days of moderate and higher carb intake followed by 2-3 days of lower carb intake.

Day 1 – Aerobic training, Moderate carb Day 2 – Weight lifting, High carb Day 3 – Weight lifting, High carb Day 4 – Aerobic training, Moderate carb Day 5 – Rest day, Low carb Day 6 – Rest day, Low carb Day 7 – Weight training, High carb

What are the benefits of carb cycling?

Compared to a straightforward low carb diet, carb cycling allows for a more maintainable way of eating with fewer restrictions.

When your higher carb days are aligned with exercise, the additional calories from carbohydrates and associated nutrients can aid in more energy and intensity and allow you to get more out of your training.

At this time, there isn’t much research dedicated to carb cycling specifically; however, there is plenty of research indicating a low carb diet can be beneficial for weight loss.

The difference, though, between an ongoing low carb diet and carb cycling would be the chronic state of low carb intake on a fully low carb diet versus the intermittent low carb state in carb cycling. In both scenarios, carbs are restricted to some extent, which can be beneficial for weight loss.

One benefit of carb cycling is that you’re allowed to consume more carbs on training days. If you were following a low-carb diet, you may not consume a sufficient amount of carbs during exercise. We do know the physiological and performance benefits of carb intake for athletes, such as providing a primary energy source during high intensity and endurance activity and delaying the onset of fatigue. For this reason, it’s a benefit that carb cycling allows athletes to consume more carbs on workout days.

What are the side effects of a carb cycling diet?

Because carb cycling still includes some lower carb days, there is still potential to feel lethargic, experience food cravings, and under consume important nutrients, like fiber. However, the flexibility to go back and forth between lower and higher carb days would mitigate most of the downsides associated with lower carb days.

An example of a carb cycling meal plan:

To give you an idea of how to modify your carbohydrate intake day-to-day, based on your training schedule, here are two examples of what a meal plan might look like on a low carb and high carb day during a carb cycling diet.

Low Carb Day Meal Plan

Breakfast – Omelet including veggies and avocado

Lunch – Tuna salad on a bed of lettuce for lunch

Snack – Veggies with hummus or a portion of nuts

Dinner – Spiralized zucchini with pesto and a grilled chicken breast

High Carb Day Meal Plan

Breakfast – Oatmeal and berries with a veggie-filled omelet

Lunch – Add a serving of whole grain crackers to go along with your tuna salad

Snack – Combine fruit (all fruit is good fruit!) with nuts

Dinner – Add a carb-based noodle (wheat, rice, and bean-based noodles are all good options) with your zucchini noodle entrée

RELATED: 100+ healthy breakfast ideas that help you lose weight and stay slim.

What to keep in mind while following this diet:

Carb cycling is a style of eating that can provide more flexibility in food options compared to popular low carb diets. It is important to remember the amount of carbs isn’t the only influential component, though.

The quality of carbs, choosing those high in fiber with little processing, in conjunction with adequate produce, lean proteins, and healthy fats will ultimately ensure you are getting a broad spectrum of nutrients and fuel your body well.

The post What Is Carb Cycling and Should You Try It? appeared first on Eat This Not That.

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Read More 118 Comfort Food Recipes That Guarantee a Delicious Meal

The following post 118 Comfort Food Recipes That Guarantee a Delicious Meal is republished from Eat This Not That by Jen Maldonado

Sometimes, you just want to indulge in a classic comfort food dish, and we’re here to let you know there is nothing wrong with that, especially because we happen to have tons of delicious recipes you can easily whip up in your kitchen when that comfort food craving hits. Our recipes happen to not only be flavor-packed and easy to make, but they’re also good for you, too. You can rest assured that we have a new and improved version of every meal imaginable, too. From mac and cheese, to classic casseroles, to a burger inspired by the Big Mac, to fresh-baked cookies, there’s a good chance you’ll easily find whatever it is your heart—or should we say stomach—desires!

So sit back and take notes as you prepare to uncover more than 100 of the best comfort food recipes.

Breakfast

Banana Pancakes

Mitch Mandel and Thomas MacDonald

Prepare to have the lightest, most delicious pancakes ever, thanks to the use of Greek yogurt and cottage cheese in this recipe. And with the addition of fresh banana slices, which caramelize into little pieces of pure sweetness once they hit the skillet, you’re truly in for a decadent breakfast.

Get our recipe for Banana Pancakes.

Vanilla Bourbon French Toast

Mitch Mandel and Thomas MacDonald

This version ditches the typical milk and sugar you would call upon in a French toast recipe for cream and some bourbon. Don’t worry though, it’s still a sweet way to start your day!

Get our recipe for Vanilla Bourbon French Toast.

Huevos Rancheros

Mitch Mandel and Thomas MacDonald

It’s no secret that huevos rancheros is one of the most delicious breakfast concoctions of all time, and we guarantee you’ll be dreaming about this flavor-packed dish long after you’re done eating it.

Get our recipe for Huevos Rancheros.

Denver Omelet

Mitch Mandel and Thomas MacDonald

This omelet is not only an ode to Denver, but a truly filling dish to kickstart your morning that is stuffed with mushrooms, ham, peppers, and yes, plenty of cheese.

Get our recipe for a Denver Omelet.

Eggs in Purgatory

Mitch Mandel and Thomas MacDonald

Eggs in purgatory is a meal that meets all your flavor needs: it’s spicy, sweet, creamy, and salty, thanks to the eggs, bacon, grains, and tomatoes. This recipe is one we like to refer to as a Hangover Helper, so eat this along with some Advil and plenty of water, and you’ll be good as new after a night out.

Get our recipe for Eggs in Purgatory.

Veggie Scramble with Mushrooms, Spinach, and Goat Cheese

Mitch Mandel and Thomas MacDonald

This is how you majorly upgrade the simple scrambled eggs breakfast: by adding mushrooms, spinach, and goat cheese. It’s an easy way to make this classic meal suddenly seem fancier! And if you’re aiming for a soft, extra-creamy scramble, make sure you turn the heat down and keep stirring the eggs constantly on low heat so they don’t burn. We love this for a family-friendly breakfast or brunch option that’s more filling and satisfying than a bowl of cereal!

Get our recipe for a Veggie Scramble with Mushrooms, Spinach and Goat Cheese.

Spinach and Ham Quiche

Mitch Mandel and Thomas MacDonald

Pair this quiche with a cup of coffee, and your morning is set! It’s also very easy to make this on a Sunday and take a piece with you each day on your way out the door. A yummy meal great for meal-prepping that you can eat all night long? Yes, please.

Get our recipe for a Spinach and Ham Quiche.

Steak and Eggs With Chimichurri

Mitch Mandel and Thomas MacDonald

You simply can never go wrong with the pairing of a seared steak and egg yolk in the morning. You know you’re in for something serious even before it hits the table! And this is one recipe you can really make any time of day, so breakfast for dinner is totally an option here, too.

Get our recipe for Steak and Eggs With Chimichurri.

Appetizers

Chicken and Black Bean Nachos

Mitch Mandel and Thomas MacDonald

This nacho recipe is going to become your new go-to for parties, as it does what many restaurant versions of this dish don’t always get quite right: it makes sure each chip is perfectly coated with chicken, cheese, and beans.

Get our recipe for Chicken and Black Bean Nachos.

Spinach Artichoke Dip

Mitch Mandel and Thomas MacDonald

This dip is forever a solid choice when you’re in search of something filling and tasty to serve at a party that’s a total crowd-pleaser. The chiles in this recipe bring some extra heat, while the toasted pitas work as super scoopers, so you’ll have plenty of dip in each bite (and no broken chips in the bowl!).

Get our recipe for Spinach Artichoke Dip.

7-Layer Dip

Mitch Mandel and Thomas MacDonald

This version of the 7-layer dip brings together spicy ground turkey, pico de gallo, whole black beans, and a spoonful of creamy Greek yogurt, instead of the typical sour cream. You can serve this dip in one giant dish, but serving it in individual glasses makes it easier to build layer by layer, and it’ll score you major presentation points with guests, too.

Get our recipe for 7-Layer Dip.

Crispy Quesadillas with Guacamole

Mitch Mandel and Thomas MacDonald

Our quesadilla recipe reverses the cheese-to-filling ratio that you would typically find in a restaurant quesadilla. You won’t have a soggy, overly cheesy dish here, as we make sure there is a perfect balance of vegetables, chorizo, and cheese to let every flavor shine.

Get our recipe for Crispy Quesadillas with Guacamole.

Bacon and Blue Cheese Stuffed Dates

Mitch Mandel and Thomas MacDonald

Each of these bites has a single date, wrapped in delicious bacon and blue cheese. That’s all it takes to whip up these unforgettable appetizers. Plus, there’s a good chance everyone you serve them to will be asking you for this recipe! (Luckily, it’s an easy one!)

Get our recipe for Bacon and Blue Cheese Stuffed Dates.

Smoky Deviled Eggs with Bacon

Mitch Mandel and Thomas MacDonald

When it comes to making finger foods and satisfying the munchies that come while you’re waiting to serve dinner, nothing beats deviled eggs. This version features bacon crumbles, too, so you really can’t beat it.

Get our recipe for Smoky Deviled Eggs with Bacon.

Soups, Salads, Sandwiches, and Burgers

Chicken Noodle Soup

Mitch Mandel and Thomas MacDonald

For most people, chicken noodle soup is at the top of the list when it comes to go-to comfort food. Our version is overloaded with chunky vegetables and shredded chicken, guaranteeing that every spoonful is full of warm goodness. And while you’re making a batch, feel free to double the recipe so you have some to freeze for later.

Get our recipe for Chicken Noodle Soup.

French Onion Soup

Mitch Mandel and Thomas MacDonald

A truly good French onion soup does take time, so while this won’t be done in a few minutes, the effort is always worth it, especially when it comes to our flavor-packed version.

Get our recipe for French Onion Soup.

Italian Sausage Soup

Mitch Mandel and Thomas MacDonald

This recipe for Italian sausage soup might sound like it’s complicated to make, but have no fear—we assure you, it’s a simple dish made up of just meat, vegetables, and pasta. All the fixings for a warm bowl of comfort food, right?

Get our recipe for Italian Sausage Soup.

Creamy Split Pea Soup

Mitch Mandel and Thomas MacDonald

When you combine split peas and smoky ham in a long, slow simmer, you end up with a delicious, creamy, thick broth that could warm even the most frigid soul. One spoonful and you’ll be able to easily understand why this split pea soup is such a classic.

Get our recipe for Creamy Split Pea Soup.

Clam Chowder

Mitch Mandel and Thomas MacDonald

It’s important to note that real clam chowder isn’t supposed to be so thick and creamy, but should be more of a thin broth that focuses on the clams that are the true stars of this soup. In this recipe, we use milk instead of cream to lighten things up and let the clams take their place front and center. And yes, we have plenty of smoky bacon that pairs perfectly with the flavors the clams serve up, too.

Get our recipe for Clam Chowder.

Italian Meatball Soup

Mitch Mandel and Thomas MacDonald

We take some inspiration from the flavors of Italy in this light soup that has plenty of veggies, meatballs, and pasta. Again, it’s a medley that will never steer you wrong. It’s also perfect for meal planning, as it will keep great frozen in the fridge.

Get our recipe for Italian Meatball Soup.

Chinese Chicken Salad

Mitch Mandel and Thomas MacDonald

This is no doubt one of the most popular salads in America, as there’s a good chance you’ll find a version of this in just about any restaurant. Here, we have a lighter version of the Chinese chicken salad that has just the right amount of dressing and toppings.

Get our recipe for Chinese Chicken Salad.

Spinach Salad Topped With Goat Cheese, Apples, and a Warm Bacon Dressing Recipe

Mitch Mandel and Thomas MacDonald

You won’t have to worry about having a sad spinach salad again with this recipe! Here, we add caramelized apples, toasted pecans, and creamy goat cheese to the leafy green base.

Get our recipe for a Spinach Salad Topped With Goat Cheese, Apples, and a Warm Bacon Dressing Recipe.

Asparagus Salad With a Fried Egg and Prosciutto

Mitch Mandel and Thomas MacDonald

As you can see, we’re fans of salads that aren’t just some veggies tossed upon a bed of lettuce. This recipe has asparagus as the main component, and paired with the creaminess of the soft egg yolk and the crunch of toasted bread crumbs, you have a creative and, most importantly, filling take on a salad.

Get our recipe for Asparagus Salad With a Fried Egg and Prosciutto.

Classic Grilled Cheese and Tomato Soup

Mitch Mandel and Thomas MacDonald

An oozing, crispy grilled cheese and a cup of warm tomato soup is another legendary one-two combo of the comfort food world. Our grilled cheese is packed with gooey pimento cheese, roasted peppers, and Greek yogurt while the tomato is oven roasted for an extra punch of flavor.

Get our recipe for Classic Grilled Cheese and Tomato Soup.

Philly Cheesesteak With Caramelized Veggies

Mitch Mandel and Thomas MacDonald

This version of the Philly cheesesteak uses tender skirt steak, provolone, and a medley of caramelized vegetables for a spin on the classic sandwich.

Get our recipe for a Philly Cheesesteak With Caramelized Veggies.

Grilled Buffalo Chicken and Blue Cheese Sandwich

Mitch Mandel and Thomas MacDonald

Buffalo chicken sandwiches are usually fried, but we changed things up, opting for a grilled piece of meat. After you grill the chicken, it’s basted in hot sauce and butter, then topped with a yogurt-based blue cheese sauce. Sorry if your mouth is already watering.

Get our recipe for a Grilled Buffalo Chicken and Blue Cheese Sandwich.

Turkey Sloppy Joe

Mitch Mandel and Thomas MacDonald

What makes sloppy joes so easy to make is that most of the time, everything you need is likely already in your pantry and spice cabinet. And with this recipe, all you need is about 15 minutes and your meal is set.

Get our recipe for Turkey Sloppy Joe.

Club Sandwich With Super Mayo

Mitch Mandel and Thomas MacDonald

There’s just something about a club sandwich, isn’t there? This version with ham, turkey, bacon, and a souped-up mayo is worthy of making its way into your weekly lunch-planning roundup.

Get our recipe for a Club Sandwich With Super Mayo.

Savory and Sweet Elvis Sandwich

Mitch Mandel and Thomas MacDonald

It became widely known that Elvis Presley had an intense love of peanut butter, banana, and, according to some accounts, bacon, and along with some honey, he put them all together in a sandwich now called the Elvis in his honor. Each bite is filled with that savory and sweet mix. Trust us, this is the ultimate comfort food sandwich, so don’t knock it til you try it.

Get our recipe for a Savory and Sweet Elvis Sandwich.

Roast Beef and Cheddar Sandwich

Mitch Mandel and Thomas MacDonald

In this recipe, half of the cooking time gets knocked out because we prefer to use leftover grilled or roasted meats in this sandwich! This allows for a fresh take on the classic roast beef and cheese sandwich.

Get our recipe for a Roast Beef and Cheddar Sandwich.

Croque Monsieur

Mitch Mandel and Thomas MacDonald

Think of a croque monsieur as a ham and cheese sandwich that’s amped up. Ham is sliced thick, the cheese is Gruyère, a blanket of béchamel covers everything, and it’s all served nice and warm, straight from the oven. It’s French food at its finest.

Get our recipe for Croque Monsieur.

Pasta and Pizza

Mac and Cheese

Mitch Mandel and Thomas MacDonald

It’s safe to say mac and cheese is the undisputed king of comfort food. This classic formula is one you can never go wrong with: a béchamel base, laced with extra-sharp Cheddar cheese, and finished with a bit of yogurt to give the sauce a truly perfect texture. It’s better than anything you’d eat from a box.

Get our recipe for Mac and Cheese.

Ricotta and Cottage Cheese-Stuffed Spinach-Artichoke Manicotti

Mitch Mandel and Thomas MacDonald

In the mood for some cheese-stuffed pasta? In this manicotti recipe, we use low-fat ricotta and cottage cheese, along with plenty of sautéed spinach and artichoke hearts, all bringing a ton of flavor.

Get our recipe for Ricotta and Cottage Cheese-Stuffed Spinach-Artichoke Manicotti.

Fettuccine Alfredo

Mitch Mandel and Thomas MacDonald

You will no doubt find Fettuccine Alfredo on the menu at any Italian restaurant, so why not try your hand at making your own version that rivals that of any you would order? We turn to our old friend béchamel here, which creates a thick, creamy sauce without any heavy cream and excess butter.

Get our recipe for Fettuccine Alfredo.

Turkey Bolognese With Fettuccine

Mitch Mandel and Thomas MacDonald

This turkey bolognese recipe goes back to the dish’s roots, as it’s comprised of ragu, the hearty slow-simmered meat sauce. Grab a fork and dig in!

Get our recipe for Turkey Bolognese With Fettuccine.

Chicken Sausage Lasagna

Mitch Mandel and Thomas MacDonald

This recipe brings together all the elements a beloved lasagna should have, such as plenty of mozzarella, ricotta, and tomatoes, and it adds chicken sausage to the mix, too.

Get our recipe for Chicken Sausage Lasagna.

Mac and Cheese With Spinach, Ham, and Tomato

Mitch Mandel and Thomas MacDonald

If you’re looking for more of a jazzed up mac and cheese, this is the recipe for you. This pasta is loaded with ham, spinach, and cherry tomatoes, with yes, plenty of cheese, too!

Get our recipe for Mac and Cheese With Spinach, Ham, and Tomato.

Spicy Hawaiian Pizza

Mitch Mandel and Thomas MacDonald

If you’re going to have a decked-out pizza, Hawaiian is forever the way to go, and this recipe makes sure you get that sweet and smoky flavor in every slice.

Get our recipe for Spicy Hawaiian Pizza.

Spinach, Sausage, and Pepper Pizza

Mitch Mandel and Thomas MacDonald

Anytime you decide to make your own pizza, you know you’re in for some fun and you’re able to create a pie exactly how you want it. Our recipe is great for those who want to get a little bit of the typical meat-lover and veggie pies’ toppings all on one pizza.

Get our recipe for Spinach, Sausage, and Pepper Pizza.

Chicken and Meat

Tastiest Sunday Roast Chicken

Mitch Mandel and Thomas MacDonald

Disclaimer: You don’t have to wait until Sunday to make this dish! The key to this perfectly roasted chicken though is seasoning it long before you start cooking so that it will create a juicier roast. It might take a little more prep and planning, but the end result is worth it.

Get our recipe for Tastiest Sunday Roast Chicken.

Flavorful Provençal Chicken

Mitch Mandel and Thomas MacDonald

With white wine, tomatoes, olives, and herbs, this chicken dish has the soul of southern France in every bite.

Get our recipe for Flavorful Provençal Chicken.

Creamy Mushroom Chicken

Mitch Mandel and Thomas MacDonald

What makes this creamy mushroom dish stand out is the combination of Greek yogurt and half-and-half that is used to create the sauce, which gives it a rich, velvety texture, without feeling like it’s weighing the chicken down.

Get our recipe for Creamy Mushroom Chicken.

Best-Ever Oven Fried Chicken

Mitch Mandel and Thomas MacDonald

Nope, you don’t need to break out the skillets and lard! Our chicken is brined in buttermilk and hot sauce, then coated in bread crumbs, tossed in a gentle amount of oil, before it hangs out in the oven. The result that emerges is seriously the crispiest chicken ever!

Get our recipe for Oven Fried Chicken.

Chicken Parm with Spinach

Mitch Mandel and Thomas MacDonald

You won’t find any pasta hiding under this chicken parm! Instead, it’s served with garlicky spinach in place of pasta, which adds a punch to the meat that pairs perfectly with the saucy chicken.

Get our recipe for Chicken Parm with Spinach.

Chicken Pot Pie

Mitch Mandel and Thomas MacDonald

It’s a known fact that pot pies will forever be one of America’s favorite comfort foods, so we, of course, had to put our spin on it. You’ll find all the usuals stuffed inside, but the fact that we use a puff pastry that’s rolled extra thin is what makes this version stand apart from any other basic pot pie.

Get our recipe for Best-Ever Healthier Chicken Pot Pie.

Thai Chicken Curry

Mitch Mandel and Thomas MacDonald

The joy of Thai curry is that it brings all of the classic flavors of Southeast Asian cuisine—salty, sour, bitter, and hot—together in one bowl. And that’s exactly what’s going on in this delicious chicken dish!

Get our recipe for Thai Chicken Curry.

Basque Chicken

Mitch Mandel and Thomas MacDonald

This dish combines yummy smoked paprika, sweet peppers, and piquant chorizo, all in a slow-cooked stew. We add in some dark beer to the mix, too, which brings a great flavor that will leave your taste buds in awe.

Get our recipe for Basque Chicken.

RELATED: The easy way to make healthier comfort foods.

Chicken and Dumplings

Mitch Mandel and Thomas MacDonald

Who could ever resist some chicken and dumplings? This recipe is filled with root vegetables, a savory broth, shredded chicken, a roux to thicken the soup base, and, yes, plenty of fluffy dumplings.

Get our recipe for Chicken and Dumplings.

Chicken Tikka Masala

Mitch Mandel and Thomas MacDonald

If you’re just starting to try your hand at making your own Indian food, then tikka masala is the best dish to tackle. Although we swap out the butter and cream for Greek yogurt and half-and-half, you’ll still end up with the same flavors. And you can easily make this meal vegetarian, too, replacing the chicken with chickpeas!

Get our recipe for Chicken Tikka Marsala.

Red Chile Chicken Enchiladas

Mitch Mandel and Thomas MacDonald

When you’re in the mood for some Mexican, it’s always a good idea to make what you’re craving yourself instead of going out to a quick chain restaurant to get your fix. Homemade is always better, and this tasty red chile chicken enchilada is proof!

Get our recipe for Red Chile Chicken Enchiladas.

Kung Pao Chicken

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Ahh, the stir-fry, a quick, easy, and forever comforting dish. After a long day, you don’t want to spend forever in the kitchen making dinner, so this meal you can make all in one pan that’s ready in 10 minutes is a game-changer. Grab your ingredients and your wok and get cooking!

Get our recipe for Kung Pao Chicken.

Sesame Noodles with Chicken

Mitch Mandel and Thomas MacDonald

Sometimes, a box of fettuccine is the perfect fit for an Asian-inspired meal as it is for an Italian one! The key to this sesame noodle and chicken dish is to think of it like a salad and noodles are the lettuce. You’ll want to add in some protein (we obviously went with chicken here), as many veggies as you want, and a light dressing. That’s it!

Get our recipe for Sesame Noodles with Chicken.

Jambalaya

Mitch Mandel and Thomas MacDonald

No New Orleans dish is more famous than jambalaya. It’s a rice that’s mixed with meat, seafood, and vegetables—so basically everything you could ever want in a hearty, filling dish that truly brings on all the major flavor.

Get our recipe for Jambalaya.

Spicy-Cool Southwest Turkey Burger

Mitch Mandel and Thomas MacDonald

Turkey burgers can be just as good, if not better, than a typical beef burger, and this recipe proves just that. There’s pico de gallo, avocado, cheese, and a chipotle puree—it’s flavor overload in the best way possible.

Get our recipe for Spicy-Cool Southwest Turkey Burger.

Turkey Meatloaf Better Than Any From Your Childhood

Mitch Mandel and Thomas MacDonald

Among the most comforting of all comfort foods, a well-made meatloaf is at the top of the list. Don’t worry, this isn’t the bone-dry loaf you might’ve had as a kid. Our version has a well-seasoned base, a generous glaze, and is carefully cooked to avoid ending up with a sad, dry loaf.

Get our recipe for Turkey Meatloaf Better Than Any From Your Childhood.

90-Minute Roasted Turkey With Orange-Cranberry Relish

Mitch Mandel and Thomas MacDonald

Yes, it is possible to have a fully-cooked, and oh so delicious roasted turkey is only an hour and a half. If you follow this recipe, you’ll be left with a moist bird that has beautifully seared skin when you take it out of the oven.

Get our recipe for 90-Minute Roasted Turkey With Orange-Cranberry Relish.

Best Copycat Big Mac

Mitch Mandel and Thomas MacDonald

There might not ever be a fast-food burger more famous than the Big Mac, so we decided to make our own version that we must say is 100 percent more satisfying than what you get at the Golden Arches because it’s completely homemade. We replace the mystery meat with lean ground sirloin, sear the patties in a cast-iron skillet, and then bring all the classic ingredients you know and love together inside one sesame seed bun.

Get our recipe for the Best Copycat Big Mac.

Cowboy Burger

Mitch Mandel and Thomas MacDonald

Here, we use lean bison to make this burger and top it with grilled sweet onions. It draws inspiration from a Carl’s Jr. classic, the Western Bacon Cheeseburger, so you’re basically going to be able to cook up a better version of this burger right at home.

Get our recipe for a Cowboy Burger.

Red Wine-Infused Mushroom Swiss Burger

Mitch Mandel and Thomas MacDonald

It might be known as the bourgie burger, but our take on the upscale dish is a mushroom Swiss burger that is easy to make. Plus, there’s red wine involved, so you know it’s going to be delicious.

Get our recipe for a Red Wine-Infused Mushroom Swiss Burger.

Smoky Crockpot Chili

Mitch Mandel and Thomas MacDonald

Our crockpot chili recipe has plenty of big flavors: smoky chipotle pepper, hoppy IPA, and cumin and chili powder to tie the whole thing together. Chili and corn always make for a lovely pairing, too, so we suggest serving this with some cornbread or a stack of warm corn tortillas.

Get our recipe for Smoky Crockpot Chili.

Garlic-Rosemary Roast Beef

Mitch Mandel and Thomas MacDonald

It’s as simple as turning on the oven, putting in the seasoned beef, and pulling it out when it’s ready—that’s all you have to do! This type of roast beef recipe magic is timeless.

Get our recipe for Garlic-Rosemary Roast Beef.

Smothered Pork Chops

Mitch Mandel and Thomas MacDonald

The smothering is what stands out in this recipe. Our mixture that covers the pork is made of chicken stock, low-fat buttermilk, and sharp mustard, creating a lovely sauce the pork chop can easily swim in. Serve this with some potatoes and veggies, and you’re all set.

Get our recipe for Smothered Pork Chops.

Bourbon-Glazed Ham With Peach Chutney

Mitch Mandel and Thomas MacDonald

Ham is one of those meats that can be super easy to cook with, and this recipe is proof. All you have to do here is apply a glaze (we went with a sweet-spicy mustard-bourbon sauce) and pop it in the oven for 45 minutes.

Get our recipe for Bourbon-Glazed Ham With Peach Chutney.

Beef Stew

Mitch Mandel and Thomas MacDonald

Although beef stew is typically made in the winter as the perfect meal to have on a cold night, we’re going to go ahead and say you can make this whenever you want! Beef, red wine, and vegetables all slow-cooked into a state of deliciousness while you were at work all day? Yeah, nothing better.

Get our recipe for Beef Stew.

Shepherd’s Pie

Mitch Mandel and Thomas MacDonald

Shepherd’s pie is a solid meat and potato-style dish: a slow-simmered mix of ground red meat and vegetables covered with warm mashed potatoes. It just sounds like a warm hug, doesn’t it? The dish is traditionally made with lamb, but sirloin makes a perfectly tasty pie, too.

Get our recipe for Shepherd’s Pie.

Steak In a Red Wine Pan Sauce

Mitch Mandel and Thomas MacDonald

Sometimes, you’re just in the mood for a steak, but going outside to grill might not be a realistic option. That’s where this recipe that calls for cooking steak in a pan comes in! It’s much easier cooking steak this way, too, and who knows, you might not ever fire up the grill again once you try this dish out!

Get our recipe for Steak In a Red Wine Pan Sauce.

Carne Asada Burrito

Mitch Mandel and Thomas MacDonald

Our version of the carne asada burrito is much more modest in size to the one you would find at any restaurant, but it still has everything you love packed in it: guac, black beans, and marinated skirt steak.

Get our recipe for a Carne Asada Burrito.

Poor Man’s Steak with Garlic Gravy

Mitch Mandel and Thomas MacDonald

This is one dish that never gets old. Just take some lean ground sirloin and form it into steaks, which you then cover with sauteed mushrooms, onions, and a soy-spiked sauce. Go ahead and serve the meat over a bed of mashed potatoes, or even some garlic-lemon spinach.

Get our recipe for Poor Man’s Steak with Garlic Gravy.

Braised Brisket With Horseradish Cream

Mitch Mandel and Thomas MacDonald

Brisket is a tough meat to cook, but with the help of a slow cooker, you’ll have tender slices of meat, and you don’t have to put in a ton of work! Just a mere 15 minutes of prep time is all it takes.

Get our recipe for Braised Brisket With Horseradish Cream.

Turkey Swedish Meatballs

Mitch Mandel and Thomas MacDonald

No, these meatballs don’t come in a vat of bubbling red sauce, but we’re basing this dish on the Swedish style way! Here, we swap the beef for turkey, creating meatballs that are super tender and lean.

Get our recipe for Turkey Swedish Meatballs.

Beef with Broccoli

Mitch Mandel and Thomas MacDonald

When that takeout craving hits, you can’t really ignore it. But instead of calling up your local Chinese spot, try your hand at making a staple dish of beef and broccoli yourself! This version still has the heart and soul of the original recipe, but without all of the excess sauce, oil, and sodium for a lighter alternative that still tastes just as good as takeout.

Get our recipe for Beef with Broccoli.

Pork Chile Verde

Mitch Mandel and Thomas MacDonald

Pork chile verde might not be a dish that’s currently on your radar, but this recipe is proof why it should be. A spicy broth coating tons of veggies and tender pork—what could be better than that? Add a few warm tortillas, a hunk of lime, and a cerveza, and feel like you’re eating this meal in Mexico and not your own kitchen.

Get our recipe for Pork Chile Verde.

Slow-Roasted Pork Shoulder

Mitch Mandel and Thomas MacDonald

Pork is another meat that really goes well with so many dishes, but this pork shoulder is so good, you might not even want to add it to anything. Just dig right in!

Get our recipe for Slow-Roasted Pork Shoulder.

Lamb Tagine

Mitch Mandel and Thomas MacDonald

Lambs seems to be a meat that is often underappreciated, but here, we season it with the best of the Moroccan spice cabinet, add in golden raisins and fresh ginger, and braise it in a slow cooker with a flavorful broth. Go ahead and serve this dish with some couscous, and you’ll instantly be convinced that lamb is a meat you should be turning to more often!

Get our recipe for Lamb Tagine.

Steak Frites

Mitch Mandel and Thomas MacDonald

One of the most famously French meals is steak frites. This recipe is our nod to meat and potatoes, done the French way, and you don’t even need a plane ticket to indulge in this dish!

Get our recipe for Steak Frites.

Seafood

Fish and Chips

Mitch Mandel and Thomas MacDonald

Fish and chips is simply a classic: tender fish coated in crunchy batter paired alongside a pile of crispy potatoes—you can see why it’s an English staple! In this recipe, the breaded cod is baked and served with homemade potato chips.

Get our recipe for Fish and Chips.

Spanish Garlic Shrimp

Mitch Mandel and Thomas MacDonald

Shrimp that has been slow-cooked in olive oil and infused with garlic, smoked paprika, and chile? Yep, you’ve got one mouth-watering meal on your hands! This dish is great served as an appetizer, too.

Get our recipe for Spanish Garlic Shrimp.

Southern-Style Cornmeal Tomato Gravy Catfish

Mitch Mandel and Thomas MacDonald

This catfish recipe draws inspiration from the South with a simple tomato gravy that once you take a bite, instantly reminds you of something your grandmother would make for you.

Get our recipe for Southern-Style Cornmeal Tomato Gravy Catfish.

Classic Cioppino

Mitch Mandel and Thomas MacDonald

Cioppino is a fish and shellfish soup, and while that might sound like a challenging dish to make, this recipe is actually quite fast to make. Combining together tomatoes, garlic, wine, herbs, and lots of fresh seafood—this is a meal that once you master, you’ll feel like a true chef.

Get our recipe for a Classic Cioppino.

Blackened Tilapia With Garlic-Lime Butter

Mitch Mandel and Thomas MacDonald

Blackening any food is always a good idea, and in this recipe, the flavors from the tilapia get even more enhanced, thanks to the garlic-lime butter. That fish and butter combo will never go out of style. And we have an easy, DIY blackening spice recipe you can use, too.

Get our recipe for Blackened Tilapia With Garlic-Lime Butter.

Roast Salmon with Lentils

Mitch Mandel and Thomas MacDonald

Oh, the humble lentil. Such an easy side to prepare, and it pairs perfectly alongside an oven-roasted salmon, with the flavors merging together for a delicious meal.

Get our recipe for Roast Salmon with Lentils.

Southern-Style Shrimp and Grits

Mitch Mandel and Thomas MacDonald

A Southern-style dish, this one has sautéed shrimp with scallions, cayenne, and kielbasa over a bed of quick-cooking grits. Doesn’t get more classic than shrimp and grits!

Get our recipe for Southern-Style Shrimp and Grits.

Grilled Swordfish with Caponata

Mitch Mandel and Thomas MacDonald

This recipe lets you take a trip to Sicily without having to leave your kitchen by bringing together two of the island’s staple foods: grilled swordfish and caponata. They make for a light and refreshing dish that tastes like you’re on a vacation with each bite.

Get our recipe for Grilled Swordfish with Caponata.

Seared Scallops with White Beans and Spinach

Mitch Mandel and Thomas MacDonald

Searing scallops highlights their natural, more meaty taste, and cooked with bits of spinach, bacon, and white beans, you’re in for a dinner that looks—and tastes—like something you would get from a five-star restaurant.

Get our recipe for Seared Scallops with White Beans and Spinach.

French Bistro-Inspired Sole Meunière

Mitch Mandel and Thomas MacDonald

You don’t have to go to a French bistro for some Sole Meunière! It’s not a super common dish you’ll find at most restaurants, so go ahead and make this anytime you’re in the mood for a truly special meal.

Get our recipe for a French Bistro-Inspired Sole Meunière.

Side Dishes

Cheese Fries

Mitch Mandel and Thomas MacDonald

We’re going to go ahead and say it: there never is a bad time to indulge in a plate of cheese fries. Our recipe features fries that are baked until crispy perfection, the right amount of cheese, a few pieces of crumbled bacon, and a handful of pickled jalapeños for a truly delicious dish you can pair with so many meals.

Get our recipe for Cheese Fries.

Vegetable Fried Rice

Mitch Mandel and Thomas MacDonald

Break out as many veggies as you want for this rice dish. And although scrambled eggs is usually the go-to with fried rice, we went with one just-cooked egg on top of the rice, so you can break the yolk and dig right in.

Get our recipe for Vegetable Fried Rice with a Fried Egg.

Green Bean Casserole

Mitch Mandel and Thomas MacDonald

Our green bean casserole honors the classic recipe you most likely know and love already, but instead, we swap in fresh ingredients to create a dish with more texture and flavor than the original.

Get our recipe for a Green Bean Casserole.

Southern-Style Biscuits

Mitch Mandel and Thomas MacDonald

A warm, perfectly flaky, Southern biscuit just screams comfort, and we achieve just that in our recipe, even though we pull back on the butter and use low-fat buttermilk. Trust us, this really is the most perfect biscuit!

Get our recipe for Southern-Style Biscuits.

Roasted Garlic Mashed Potatoes

Mitch Mandel and Thomas MacDonald

Mashed potatoes are always a good idea, and they make for the most the perfect creamy canvas for big flavors, which is why garlic works so well with the spuds. You can add as many garnishes as you would like to brighten up the taste even more. Think: fresh chopped rosemary, thyme, basil, freshly chopped chives, bacon, sautéed spinach, caramelized or roasted onions, roasted green peppers—as you can see, the possibilities are truly endless.

Get our recipe for Roasted Garlic Mashed Potatoes.

Twice-Baked Potatoes

Mitch Mandel and Thomas MacDonald

In this twice-baked potato recipe, we use milk and yogurt to enrich the potatoes, along with a little bit of cheese and bacon to make these spuds feel super indulgent.

Get our recipe for Twice-Baked Potatoes.

Yukon Gold & Sweet Potato Gratin

Mitch Mandel and Thomas MacDonald

In our version of potato gratin, we use a lower fat milk instead of traditional cream, and yep, those are sweet potatoes you’re seeing mixed in there! Serve this when you have company over, and your guests will be thrilled to meet their new favorite side dish.

Get our recipe for Yukon Gold & Sweet Potato Gratin.

Stuffed Tomatoes

Mitch Mandel and Thomas MacDonald

If you’re in a time crunch, turn to this recipe for vegetarian-friendly stuffed tomatoes. It doesn’t take much time to prep these tomatoes that are filled with garlic and fresh basil. If you want to add a meat element to it, you can simply wrap each tomato with a slice of prosciutto before baking.

Get our recipe for Stuffed Tomatoes.

Apple-Sausage Stuffing

Mitch Mandel and Thomas MacDonald

We’re going to say it: you don’t have to only eat stuffing during Thanksgiving! In this recipe, you’ll find sausage, tart apples, and fresh sage all mixed together for a stuffing you can easily pair with roast beef or chicken any time of the year.

Get our recipe for Apple-Sausage Stuffing.

Garlic-Lemon Spinach

Mitch Mandel and Thomas MacDonald

In this spinach recipe, we create a version of the leafy greens that is coated with garlic and red pepper-infused olive oil. Even if you’re not a spinach fan, we have a feeling trying this recipe out will change your mind. Hey, it worked for Popeye, right?

Get our recipe for Garlic-Lemon Spinach.

Potato Salad

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Potato salad seems to usually just end up being a giant bowl of potatoes and some veggies drowning in mayo. Our version avoids that by adding Dijon and a shot of vinegar to the mayo. The result is a potato salad everyone at the BBQ will be coming back for second helpings of!

Get our recipe for Potato Salad.

Smoky Baked Beans

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In this baked beans recipe, we build up all the flavor with a few of our all-time favorite foods and spices: cayenne, beer, and bacon. The perfect trio for a side dish!

Get our recipe for Smoky Baked Beans.

Grilled Mexican-Style Corn

Mitch Mandel and Thomas MacDonald

If you’re looking for something to bring to your next picnic, this grilled Mexican-style corn recipe is exactly what you need. It’s covered in a thin layer of mayo (instead of butter) and topped with a sprinkling of chili powder and cheese, just like it is done traditionally.

Get our recipe for Grilled Mexican-Style Corn.

Coleslaw

Mitch Mandel and Thomas MacDonald

You won’t spot anything drenched in mayo here! Our version of coleslaw is infused with a vinegar tang. It goes great as a side, but you can also use it as a topping for sandwiches.

Get our recipe for Coleslaw.

100

Parmesan-Roasted Broccoli

Mitch Mandel and Thomas MacDonald

You can’t get more straightforward than this 4-ingredient recipe that uses just a bit of Parmesan cheese for a nice bit of flavoring. It’s also ready in less than 15 minutes, so it’s a great side dish to meal prep for the week.

Get our recipe for Parmesan-Roasted Broccoli.

101

Honey-Roasted Carrots

Mitch Mandel and Thomas MacDonald

Roasted carrots are a solid veggie side dish to have around because they pair so well with so many different meals: salads, butternut squash soup, roasted beef. The possibilities are endless!

Get our recipe for Honey-Roasted Carrots.

102

Brussels and Bacon

Mitch Mandel and Thomas MacDonald

Brussels sprouts aren’t always at the top of people’s “most liked vegetables” list, but with the addition of bacon, red pepper flakes, and crunchy almonds in this recipe, you can easily get any none-Brussels fan to try this.

Get our recipe for Brussels and Bacon.

103

Smoked Paprika Potato Chips

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Once you start eating chips, it’s kind of hard to stop after one. These chips, though, are much more delicious than any you can buy in the store, thanks to the fresh potato flavor and a smoky touch from paprika. There’s a good chance you’ll end up eating a ton of these—we’re warning you!

Get our recipe for Smoked Paprika Potato Chips.

104

Chimichurri

Mitch Mandel and Thomas MacDonald

Chimichurri is an herb-based sauce from Argentina that packs a bit of spice, all thanks to the minced jalapeño. It’s hands-down one of the best condiments ever, as you can easily add it to sandwiches, chicken dishes, grilled vegetables, and eggs, to name a few!

Get our recipe for Chimichurri.

105

Pico de Gallo

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Pico de Gallo is the most versatile of all salsas. It’s mild, so you can easily add this chunky tomato, onions, peppers, and cilantro mix to tacos, nachos, salads, scrambled eggs, or even just to have with some tortilla chips.

Get our recipe for Pico de Gallo.

106

Pesto

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This pesto recipe is great to have on hand, as it makes enough for a big pasta dish, to drop into soups, to spread on sandwiches, and enough left over to use as salad dressing, too. To keep it extra fresh and green, put a thin layer of oil on top of the pesto before refrigerating!

Get our recipe for Pesto.

107

Best-Ever Guacamole

Mitch Mandel and Thomas MacDonald

Everyone should have a solid guacamole recipe on hand at all times, so that’s where we come in. All you need is some avocado, certain key spices, and then you’ll be on your way to becoming the person at the party who always brings along the best guacamole ever. You’re welcome.

Get our recipe for Best-Ever Guacamole.

Desserts

108

Oatmeal–Chocolate Chip Cookies

Mitch Mandel and Thomas MacDonald

What makes these oatmeal chocolate chip cookies so special is that each bite of the soft cookie is filled with the taste of baked oats, a burst of chocolaty goodness, and an extra pinch of sea salt, bringing together that salty and sweet combo your tastebuds go nuts over. This cookie is simply a dream.

Get our recipe for Oatmeal–Chocolate Chip Cookies.

109

Southern-Style Banana Pudding

Mitch Mandel and Thomas MacDonald

Banana pudding is a staple of Southern comfort food, and this version of the sweet, custardy dish makes sure you can still actually taste the banana in there. And it’s loaded with vanilla wafers, so what really could be better than that?

Get our recipe for Southern-Style Banana Pudding,

110

Grilled Banana Split

Mitch Mandel and Thomas MacDonald

Prepare to step up your banana split game, thanks to the fact that this recipe caramelizes the banana. Topped with salted peanuts for a nice crunch and slathered in a warm chocolate sauce, this is one sundae you’ll most likely find yourself making a few times during the summer months!

Get our recipe for Grilled Banana Split.

111

Ricotta Cheesecake with Warm Blueberries

Mitch Mandel and Thomas MacDonald

Now, this is the cheesecake you can 100 percent have more than one slice of! It’s made with ricotta, which creates a light, creamy texture, and paired with warm blueberries, it’s a simple, yet satisfying take on the classic dessert.

Get our recipe for Ricotta Cheesecake with Warm Blueberries.

112

Blueberry-Peach Cobbler

Mitch Mandel and Thomas MacDonald

When summer hits, you most likely want a dessert that is equal parts refreshing and sweet, so what better way to do that than with blueberries and peaches? In a cobbler, of course. These baked beauties are topped with crispy biscuits, making the ideal setup for soaking up all the fruit juices.

Get our recipe for Blueberry-Peach Cobbler.

113

Molten Chocolate Cake

Mitch Mandel and Thomas MacDonald

There might not be a greater feeling than seeing the look of pure awe and impressiveness on your friends’ faces when you crack open the middle of this cake and they see all that chocolate lava flow freely onto their plate. Plus, it’s super simple to whip up this cake for your next dinner party, too!

Get our recipe for Molten Chocolate Cake.

114

Best Fudgy Brownies

Mitch Mandel and Thomas MacDonald

No one ever wants to bite into a dry, sad brownie; it’s just a fact. But don’t worry, our recipe—which actually has a rather low amount of butter and sugar but plenty of dark chocolate—results in the fudgiest brownies you’ll ever have.

Get our recipe for Best Fudgy Brownies.

115

Key Lime Pie

Mitch Mandel and Thomas MacDonald

There really is no pie easier to make than this one. You simply just have to mix the ingredients together, pour, bake, serve, and eat. And if you can’t find bottled key lime juice (or fresh key limes), Nellie & Joe’s Key West Lime Juice is a solid option you can order that will still bring that authentic flavor.

Get our recipe for Key Lime Pie.

116

Apple Pie with Crunch Topping

Mitch Mandel and Thomas MacDonald

Most apple pies are made with two crusts—one as the base and the other as the top. But here, we change that, and replace the second crust with a crunchy topping made of oats, chopped almonds, and brown sugar. Yes, it is just as amazing as it sounds.

Get our recipe for the Apple Pie with Crunch Topping.

117

Tiramisu

Mitch Mandel and Thomas MacDonald

It’s kind of hard to mess up a classic tiramisu, so have faith this recipe won’t steer you wrong. This version swaps out egg yolks and mascarpone in favor of beaten egg whites and whipped cream cheese for a dessert that is still a satisfying treat.

Get our recipe for Tiramisu.

118

Grilled Fruit Kebabs with Yogurt

Mitch Mandel and Thomas MacDonald

All you need is a grill and a few pieces of your favorite fruits for this easy treat! In this recipe, we use watermelon, peaches, and pineapples, but you can use any fruit you like that will be able to withstand the heat of a grill. And paired with a cool yogurt sauce, you’ll have the perfect savory-sweet dessert in no time.

Get our recipe for Grilled Fruit Kebabs with Yogurt and Honey.

The post 118 Comfort Food Recipes That Guarantee a Delicious Meal appeared first on Eat This Not That.

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florahecate · 6 years ago

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Read More 50 Foods To Lose Your Gut

The following post 50 Foods To Lose Your Gut is republished from Eat This Not That by April Benshosan

Want to lose your gut? Don’t we all. Whether that unflattering flab around your midsection discourages you from flaunting your bod at the beach or just wearing that expensive pair of designer jeans on casual Fridays, we’ve all been there. Flaunting a muffin top—even if you’re not eating one for breakfast—is something that’s not easy to come to terms with, but can easily be banished with the help of these specific fat-incinerating foods.

To aid in your quest of achieving a toned tummy, we’ve put together a list of the 50 most potent foods that’ll help you get rid of the gut—and keep it off! Snoop through our list (heck, even print it out and use it as a grocery list!) and get to burning some extra fat fast with our best weight loss tips.

Black Beans

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The good gut bugs that thrive in your stomach require food to live, and one of their go-to picks are black beans! Gut bacteria munch on these beans’ soluble fiber and then transform it into butyrate, a chemical that’s been shown to increase calorie burning in mice. Every half a cup of black beans has over eight grams of satiating fiber, which is nearly twice as much as an apple boasts!

Salmon

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Wild-caught salmon is brimming with omega-3 fatty acids, which are notorious for squashing inflammation and helping you zap unwanted belly flab. In fact, these healthy fats fight inflammation by increasing adiponectin levels, a hormone that boosts metabolism and burns fat. Stock up on this pink fish, as it’s rich in both EPA and DHA, the two active forms of omega-3s.

Avocados

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Stop fearing the fat! Creamy avocados are full of monounsaturated fats that dim your appetite and prevent the accumulation of belly fat. In fact, a study published in The Lancet Diabetes & Endocrinology tracked 90,257 people for several years and discovered that participants who tried to eat a low-fat diet had the same risk of being overweight as those who ate whatever they wished! Consider this fast fact another reason to bite into avo toast.

Miso Paste

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Looking to blast belly fat? Well first, you must make sure you’re eating foods that support a balanced gut microbiome—like miso paste (yup, the stuff miso soup is made with). Made by fermenting soybeans with salt and koji, miso paste teeming with gut-healthy bacteria that can help stimulate the digestive system, strengthen your immune system, and torch belly fat. Here’s proof: in a study published in the British Journal of Nutrition, researchers compared overweight women who followed a low-calorie diet and were given either a placebo or a probiotic supplement for twelve weeks. At the end of the study, women who supplemented their calorie-restrictive meal plan with a probiotic lost more weight than those who took the placebo.

Sweet Potatoes

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Carotenoids, plant-derived antioxidants that stabilize blood sugar levels and lower insulin resistance (therefore preventing calories from converting into belly fat) are generously present in sweet potatoes. For a quick and easy side or snack, pop a whole tater into the oven, bake on high until soft, and enjoy alongside your dinner or on its own.

Eggs

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Forget counting calories on your quest to fight fat, and shift your focus onto protein instead. Since muscle steals the fat cells around your abdominals to burn for energy, maintaining those gains is a great way to score washboard abs. Just one large egg contains about 78 calories and a solid six grams of protein. If you’ve exhausted all your favorite scramble combos, whip up some of these Egg Recipes to Stay Skinny for a change.

Oatmeal

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Oats contain a type of hard-to-find soluble fiber called beta-glucans, which forms a gel in your small intestine, lowering blood cholesterol levels, boosting the immune system, increasing satiety, and regulating blood glucose levels. When you feel fuller for longer, there’s less of an opportunity to gorge on unhealthy snacks or extra calories that could make you put on belly fat. Wake up to a belly-flattening meal by whipping up one of these Overnight Oats Recipes for Weight Loss the evening before.

Plums

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These reddish fruits can give your fat genes the red light. How so? Plums contain phenolic compounds called flavonoids, which lend the fruit its deep color as well as its ability to fight fat. Plums also are a great source of pectin, a gelatin-like type of fiber which animal studies have found to reduce liver fat (belly fat) and block the amount of fat cells can absorb.

Spinach

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There’s a reason why Popeye always chose spinach. The dark green leaves contain a long-chain sugar molecule called sulfoquinovose (SQ), which can help your midsection stay trim. According to a study in the journal Nature Chemical Biology, SQ promotes the growth your good gut bacteria, which prevent bad bacteria from colonizing your gut and causing inflammation and belly fat. Toss the leafy greens with a handful of walnuts, sliced strawberries, and goat cheese for a satisfying lunch.

Beets

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This succulent root veggie is a unique source of betaine, an amino acid that increases metabolism, positively influences the mechanism for insulin resistance, boosts your mood, switches fat genes off, and attacks inflammatory markers that are released by belly fat, according to a review in the journal Nutrients. Not sure how to incorporate these bad boys into your meal plan? Try these Healthy Beet Recipes.

Coconut Oil

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Take a moment to ignore the recent buzz claiming coconut oil is a health food foe, and consider this: according to a study published in the journal Lipids, participants who supplemented their diet with this tropical oil reduced abdominal obesity significantly more than participants who consumed inflammatory soybean oil. To what can we chalk up the flatter belly? Experts believe it’s the coconut oil’s medium-chain triglycerides (which are burned as energy instead of being stored as fat) and lauric acid (which has been shown to pinpoint belly fat and torch it).

Nut & Seed Trail Mix

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According to a 2016 Danish study, people who ate a meal rich in plant protein rather than animal protein reported feeling significantly more satiated. Pack a baggie full of flab-frying peanuts, walnuts, and sunflower seeds to munch on if the hunger pangs begin to distract you in between meals. Just make sure to portion your trail mix, as the fix-ins are some of the Healthy Foods To Eat in Moderation.

Greek Yogurt

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Besides for being one of our favorite portable proteins for on-the-go satiety, Greek yogurt is also a great belly fat fighter. According to a recent study presented at the annual Society for Endocrinology conference, researchers found that when protein is digested and broken down, one of the resulting amino acids, phenylalanine, triggers hormones that help reduce appetite, which can lead to weight loss. If you find yourself stumped at the dairy aisle, don’t forget that we tested 12 yogurts and found the best one. Our top pick is the creamiest of them all—and packs in an impressive 15 grams of the muscle-building stuff!

Turmeric

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According to a study in the journal Oncogene, curcumin (turmeric’s main antioxidant) is one of the most effective anti-inflammatory foods in existence. Since belly fat encourages inflammation as well as makes it more difficult to lose the bulge, sprinkling anti-inflammatory turmeric onto your eggs or stirring up a golden milk latte will help you tighten that tummy.

Tuna

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Light tuna is a dietary triple threat in a can: it’s affordable, packed with protein, and blasts belly fat. In fact, a study in the Journal of Lipid Research found that adding omega-3 fatty acids to your diet could help turn off fat genes. While fish contain two types of omega-3s—DHA and EPA—the researchers discovered that DHA can be 40 to 70 percent more effective than EPA at suppressing fat genes and preventing fat cells from enlarging. Crack open a can of tuna because it’s the fish with the highest DHA content.

Bananas

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When you skimp out on sleep, your body produces more ghrelin, the hunger hormone, encouraging you to eat more the next day. Stay on track with your weight loss goals by noshing on nanners. Not only do their muscle-relaxing minerals, like potassium and magnesium, lullaby your body into a sleep mode, these fruits can also help you look and feel thinner. One Anaerobe study found that women who ate a banana twice daily before meals for two months reduced their bloat by 50 percent, thanks to the fruit’s debloating potassium.

Cinnamon

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Who knew that zapping fat is as easy as shaking some cinnamon onto your oats? A study in the American Journal of Clinical Nutrition found that this blood sugar-regulating spice helps reduce insulin secretion, preventing sugar from being stored as fat. Not into oatmeal? Try sprinkling the stuff into your latte or smoothies.

Whole Grain Bread

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Forget the flour tortillas and Frosted Flakes, and don’t even think about grabbing that loaf of ciabatta! “Whole grains provide a good source of fiber, B vitamins, and may even help regulate blood-sugar levels and promote a loss of belly fat,” explains Erin Palinski-Wade, RD, CDE, LDN. “For every grain you choose, make it 100 percent whole grain.” Our exclusive report best & worst store-bought breads can help you sift through the most popular pieces of toast so you can choose the right one.

Grass-Fed Meats

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Leucine can help you build the lean muscle mass that’s needed to trim excess fat from your frame, according to Jennifer McDaniel, MS, RDN, CSSD, LD. Red meats just happen to be some of the best sources of this potent amino acid. Always pick grass-fed meats to get the added benefits of omega-3s and conjugated linoleic acids (CLA), as these two fats can decrease inflammation and fat storage.

Cayenne Pepper

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At the same time cayenne pepper torches your tongue, it also incinerates the fat cells in your tummy. A study in the American Journal of Clinical Nutrition found that eating capsaicin, the main compound in the fiery pepper that lends it its heat, speeds up abdominal fat loss by boosting the body’s ability to convert food into energy. Add some heat and color to your cooking with these 20 Spicy Recipes That Fire Up Your Metabolism.

Raspberries

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Consider these bumpy red berries your new natural weight loss pill. Raspberries are jam-packed with fiber and water, which help you feel full. And just like other berries, raspberries are brimming with polyphenols, powerful plant chemicals that have been shown to whittle your middle. Throw them onto your morning oatmeal or pop them as a snack to reap their benefits.

Apples

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One of the juiciest joys of fall is the plethora of apple species we can find at the local grocery store. Whether you go for the Granny Smith or always pick the Pink Lady apples, this crunchy fruit has been proven to trim excess fat. Just don’t forget to bite into one with the skin on! Apple peels contain a compound called ursolic acid, which can increase muscle mass and brown fat, the good kind of fat that helps melt your midsection.

Grapes

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While grapes contain more sugar than most of our favorite low-carb fruits, they also pack in some unexpected flab-fighting benefits. A Washington State University study discovered that resveratrol, an antioxidant found in grapes, converted the excess white fat into calorie-burning beige fat, decreasing obesity by 40 percent! And all you need is just three servings of resveratrol a day. Luckily, grapes aren’t the only source: apples and berries contain the fat-fighter too!

Wine

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Go ahead and pour yourself another glass of red. Just make sure you’re sipping on Malbec, Petite Sirah, St. Laurent or Pinot Noir, as these vinos have the highest content of waist-whittling resveratrol. Although a five-ounce glass of merlot packs in just 122 calories, imbibing too much can rack up the calories and leave you hungover and craving a greasy egg sandwich (which we all know wouldn’t work wonders on your weight loss goals).

Dinosaur Kale

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Let’s face it, kale is completely overrated. But dinosaur kale, a.k.a. black or lacinato kale, on the other hand, is its lesser-known cousin that’s equally as deserving of acclamation. Dinosaur kale’s blue-green leaves are less bitter and more tender than the regular kind, but boast the same flat belly properties, like filling fiber, protein, and B vitamins that can help you get rid of the gut.

White Tea

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It seems like green tea has a bit of competition when it comes to shedding the beer belly. According to a study published in the journal Nutrition and Metabolism, white tea both blocks the formation of new fat cells and boosts lipolysis, the breakdown of fat. What’s more, white tea contains catechins, natural antioxidants that protect your body from harming free radicals and confidence-dampening belly fat.

Pumpkin Seeds

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Sneaking pepitas into some of your favorite foods is one of the best ways to increase protein intake. Not only do roasted pumpkin seeds contain eight grams of protein per ounce, they’re also packed with fiber, zinc, and potassium—key nutrients needed for muscle building and recovery. Remember, the more muscle you have, the less fat your body will hold on to.

Pu-erh Tea

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If you’ve never heard of this fermented Chinese tea, it’s time to add it to your a.m. routine. A study in the journal Phytotherapy Research found that feeding obese mice a high-fat diet coupled with pu-erh tea extract decreased their total body weight and cholesterol levels.

Blueberries

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These bite-sized berries are as mighty as they are tiny. In a study in the Journal of Medicinal Food, blueberries were shown to reduce abdominal fat, triglycerides, and total body weight. A review in the journal Nutrients also noted blueberry consumption is inversely related to obesity. Next time you’re making a yogurt parfait, don’t forget to toss in some blueberries!

Oat Bran

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If you like to start your day with oatmeal, we’re definitely commending you. But you’re better off getting introduced to oat bran, oatmeal’s overachieving cousin. Oat bran boasts even more protein and fiber—6 grams of protein and fiber each per 120 calories—which means you’ll feel fuller for longer, and avoid the soft, tempting whispers of office donuts lurking around.

Pickles

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Pickles are filled with water, vinegar, and fiber, and barely any calories! In fact, just one cup of the pickled cucumbers pack in two grams of fiber for only 16 calories. Not to mention, studies show that acidic foods like vinegar help increase the body’s carb-burning rate by up to 40 percent. Once your body burns off carbs, it moves onto torching fat, which can help you finally rock your skinny jeans muffin top-free.

Flaxseeds

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To get the most nutritional bang for your buck, freshly grind your flaxseeds right before using them. Just one tablespoon has about 2.3 grams of fat-blasting ALA, making it a wholesome oatmeal topper. Better yet, invest in a bottle of flaxseed oil to drizzle your salads with.

Sunflower Seeds

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Whether you’re adding them to your breakfast bowl or noshing on them to beat the 2 p.m. slump, sunflower seeds are a great way to get in your daily dose of magnesium—a nutrient that helps the body release fat from its stores. “Sunflower seeds and sunbutter are two great belly-busters,” says registered dietitian Lauren Slayton, MS, RD of Foodtrainers. “The type of fat in the seeds have been shown to reduce abdominal fat in women with no other change in diet.”

Black Pepper

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Piperine, a fat-frying compound found in black pepper, has been shown to trigger adipogenesis in human cells and increase fat metabolism in mice, resulting in a decrease in waist size, body fat, and cholesterol levels. Fortunately for those who’ve set a goal to ditch the gut, you can sprinkle black pepper on practically anything! Start with these 35 Slow Cooker Recipes for Weight Loss.

Dark Chocolate

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Good news chocoholics: you can now bite into another square sans guilt. Research shows that eating moderate amounts of dark chocolate can reduce overall body fat and shrink your waistline, thanks to the dessert’s heart-healthy and anti-inflammatory flavonoids. Before you go on a cocoa spree, make sure you buy a bar with at least 70 percent cacao and avoid bars that list “alkalized” chocolate in their ingredients (those have a significantly reduced flavonoid content).

Quinoa

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Just half a cup of quinoa has 12 grams of hunger-quelling protein and fiber, as well as all nine amino acids—making it a complete protein. It’s also a potent source of flat belly nutrients like zinc and magnesium.

Green Tea

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Just like white tea, green tea contains powerful catechins that can rev your metabolism significantly. In fact, a study by Japanese researchers found that participants who consumed 690 milligrams (about one bottle) of catechins via green tea daily had significantly lower BMIs and smaller waist measurements than those who didn’t sip. An Asian Pacific Journal of Cancer Prevention report found that the average daily intake of catechins in Japanese men and women were 110 and 157 milligrams, respectively, so you’ll have to up your tea game if you’re interested in reaping the benefits.

Asparagus

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Asparagus can help you score the body you’ve been dreaming of thanks to its plethora of benefits like vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium, protein, and fiber. The best part? Just a cup of these skinny spears have nearly three grams of hunger-quelling protein and fiber each for just 27 calories!

Eggplant

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Eating an entire eggplant may seem intimidating at first (have you noticed how huge they are?), but it’s totally doable—and recommended! Just one unpeeled eggplant contains 5.3 grams of muscle-maintaining protein and a walloping 16 grams of fiber for just 137 calories! Not sure how to give this nutritional superstar a go? Grill an eggplant with a drizzle of olive oil and munch on it as a snack or toss it atop your favorite healthy pizza.

Kefir

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We love Greek yogurt because of its ultra-rich creaminess and protein punch, but kefir just takes the tang to the next level. Beyond the satiety-inducing protein, the probiotics in kefir can help rev your weight loss efforts. A Food & Nutrition Research study found that these good bacteria species (like L. casei) boosted the breakdown of fat molecules in mice and prevented them from packing on the pounds. Although the study was conducted on rats, there’s no reason for us not to add some creamy kefir to our diets.

Grapefruit

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A grapefruit a day can keep the pounds away. Yes, it’s true, but how so? The fruit’s acidity slows digestion, helping you feel fuller for longer. Try noshing on a half grapefruit before digging into your breakfast.

Kamut

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Kamut, a lesser known grain native to the Middle East, is bursting with slimming omega-3 fatty acids while boasting a high protein count and remaining low in calories. Not only can kamut help you say good riddance to the gut, it also reduces cholesterol, blood sugar, and cytokines, which cause inflammation throughout the body, a study published in the European Journal of Clinical Nutrition found. Psst! Don’t tell quinoa, but kamut makes a delicious addition to any salad bowl!

Olive Oil

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Extra virgin olive oil is packed with polyphenols, antioxidants that help battle many diseases such as cancer and osteoporosis, as well as can help keep your brain young. EVOO also may increase blood levels of serotonin, a hormone associated with satiety. But, save the expensive EVOO for dressing your salads and drizzling over bread. When you’re grilling some veggies and lean meat, opt for the regular and less expensive variety.

Russet Potatoes

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Unless you’re going low carb for a few days (we don’t recommend it for longer periods of time), there’s no reason not to pop a potato into the oven. In an Australian study that measured the satiating index of 38 popular foods, researchers discovered that potatoes were not only more filling and satisfying than diet no-nos like doughnuts and cake, they also ranked higher than healthy picks like brown rice and oatmeal. In fact, participants reported eating less food throughout the day when they consumed these potassium and fiber-rich spuds.

Lentils

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Lentils are one of the most affordable plant protein sources out there that also work to reduce inflammation, lower cholesterol, promote fat metabolism and quell that ravenous appetite. Since lentils are a resistant starch, their slow-digesting fiber triggers the release of acetate, a molecule in the gut that signals the brain to put the fork down. Don’t believe us? A systematic review of clinical trials on dietary pulses found that people who ate a daily serving of lentils, just about 3/4 cup, felt an average 31 percent fuller compared to those who didn’t munch on them. And a second study found that a diet rich in blood-sugar stabilizing foods (hello, lentils!) could slash inflammation by 22 percent.

Kimchi

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If kimchi’s only on your menu at your favorite Korean BBQ spot, consider adding this fermented food to your diet ASAP. Why’s that? Researchers at Kyung Hee University in Seoul, Korea found that the probiotics found in kimchi can suppress weight gain significantly. To come to this finding, researchers fed rats a high-fat diet, then fed one group probiotics found in kimchi (Lactobacillus brevis) and reported that the organism suppressed the diet-induced weight gain by 28 percent! Reap these waist-whittling benefits by shopping for sauerkraut, pickles, brined olives, too.

Sardines

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If you thought salmon was king of the sea when it comes to omega-3s, you haven’t met sardines. Studies show that these heart-healthy fatty acids can improve everything from your cholesterol profile to your mood to your ability to ward off Alzheimer’s and even weight gain. Not to mention, you can likely find a can of this skinny fish for under $2 at your local grocery store!

Cottage Cheese

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Tired of plain old chicken breast? Low-cal cottage cheese is a dietary superstar when it comes to adding a hefty dose of protein to your diet. It’s also considered a complete protein, since it contains all nine essential amino acids your body needs to function properly—so you can totally spoon the cheesy goodness on its own.

Bell Pepper

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Forget losing weight if your stress hormones are out of whack. When we’re stuck in a hair-pulling situation, the body starts producing the hormone cortisol, which encourages the belly to store fat. Good thing vitamin C-rich foods like bell peppers can help combat that by lowering cortisol levels and subsequently increasing your chances of showing off those abs.

Peanut Butter

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Here’s another reason to stack a hearty PB&J sandwich: a study published in the journal JAMA Internal Medicine found a link between the consumption of peanuts and a decreased risk for heart disease, thanks to the nuts’ healthy polyunsaturated and monounsaturated fats—which also means you should only go for the full-fat versions (we like MaraNatha and Smucker’s Natural). Just remember, stick to the two-tablespoon serving size (yup, that means refraining from gobbling down the entire jar in one sitting!) to reap its belly-shrinking benefits. For a quick and delicious snack that’ll keep you full for hours, dip apples into peanut butter and munch the hunger away.

The post 50 Foods To Lose Your Gut appeared first on Eat This Not That.

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Read More The Best Summer Food in Every State

The following post The Best Summer Food in Every State is republished from Eat This Not That by Bianca Mendez

If going on a road trip is at the top of your summer bucket list, consider making it a food-related one. Venturing into different states can be like visiting a different culture with its own cuisine. From New York’s famous hot dogs to California’s creamy avocados, here’s the grub you can’t miss in the U.S. Find your state and see if you agree! And while you’re at it, make sure to map out some time to visit The Best Brunch Spot in Every State.

Alabama: Fried Green Tomatoes

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An around-the-year staple in Alabama, you can’t help but munch on this southern favorite when a county fair comes along. Here’s a fun fact about green tomatoes: a study found that tomatine, a compound found in these fruits, can up your muscle strength by 30 percent! Sure, the fact that they’re fried does not make it healthy at all, but the green tomato must count for something, right?

Alaska: Berries

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Blueberries, cranberries, blackberries––you name it! Alaska’s wilderness turf is great for growing a large variety of berries. In fact, berry picking is a common activity and allows for endless smoothie combinations to choose from. Not to mention, you’ll reap tons of nutritional benefits like antioxidants and fiber; berries rank high on our exclusive list of 15 Most Antioxidant-Packed Fruits & Veggies—Ranked!

Arkansas: Watermelon

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Arkansas is home to one of the biggest watermelon festivals in the country, which makes this fruit a summer favorite! This water-dense food is great for fighting belly bloat and keeping you cool for summer nights.

Arizona: Squash

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Squash is one of the foods of the indigenous people who settled in Arizona and reaches its peak in late summer. Summer squash offers a rich amount of fiber, manganese, magnesium, and folate, proving that it’s a huge nutritional player. Serve it in a salad or bake a delicious veggie lasagna with it.

California: Avocados

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Typically, you can get this fiber-rich food at any time of the year, but it’s summer when avocado reaches its peak in northern California. Avocados are a great source of healthy fats and one of our favorite weight loss foods. You can make smoothies, use it as a baking substitute, or make some delicious avocado toast! In fact, here are 18 Tasty Ways to Satisfy Your Avocado Cravings to help you get started.

Colorado: Beer

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Not a food, but what’s better than an ice cold, fresh brewskie in the summer? Colorado is proud of their 300 plus microbreweries available in the state, with brews ranging from pale ales to darker varieties. Our suggestion when sampling their unique brews? Stick to dark beer, which is known to be brimming with B vitamins. Score more beer perks by checking out these 23 Healthy Benefits of Alcohol.

Connecticut: Lobster Roll

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You can go pretty much anywhere in New England to munch on a buttery, decadent lobster roll, but Connecticut reigns as the top spot. In fact, this popular summer dish is originally from Milford, Connecticut! Ask for a roll that’s barely buttered to help slash calories and stay bikini ready.

Delaware: Ice Cream

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The dairy industry in Delaware is top-notch, which means you can find tons of local creameries all over this tiny state. Just remember, we love ice cream as much as the next person, but please keep the portions to half a cup.

Florida: Oranges

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Aside from being the home of Mickey Mouse, beaches, and that bustling Miami party scene, you’re as close to the grove as you can get in Florida. The sunshine state is widely known as the Vitamin C MVP because of their oranges. And aside from being a killer immunity booster, they’re also rich in fiber, potassium, and cancer-fighting citrus limonoids.

Georgia: Peaches

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My my, you’re as sweet as a Georgia peach! It’s no surprise that peaches are Georgia’s top summer food. They’re harvested between May and August, so you can be sure that you’re getting the juiciest of the crop. By the way, did you know that peaches are high in sorbitol? Sorbitol is a sugar alcohol that acts like a laxative to help move things along in our intestinal tract, ultimately helping relieve constipation. It’s why they’re one of the 23 Foods to Help you Poop.

Hawaii: Pineapples

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Along with the beaches and luaus, numerous pineapple plantations are found in Hawaii. This fruit is considered to be nature’s version of Red Bull, thanks its high source of manganese (a trace mineral that’s essential for energy production). So, if you’re feeling groggy from jet-lag, much on this as a snack!

Idaho: Potatoes

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Did you see this one coming? Idaho’s potatoes are famous all over America. Chances are good that your french fries come from one of the many potato fields in the “Gem State.” Whatever you do, don’t toss out the skins; they’re the healthiest part of the potato.

Illinois: Popcorn

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Light, airy, and one of the healthier snacks out there, popcorn was crowned Illinois’ state snack back in 2003. Chicago offers other famous summer foods like hot dogs and deep dish pizza, but there’s also a Chicago-style popcorn made up of a blend of caramel and cheese. That said, eating a buttered-drenched concoction is like staying out until 2 a.m.–you end up with a lot of regrets. Instead, try these 20 Delicious Ways to Dress Up Your Popcorn.

Indiana: Pork Tenderloin Sandwich

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While this is admittedly more popular in southern Indiana than in the north, this item is like a crispy chicken sandwich swapped with juicy pork. Crowned as one of Indiana’s iconic foods, you’ll find this sandwich everywhere from diners to the state fair. Next time you order one, ask to bake it instead of frying for a leaner version of the popular meal.

Iowa: Corn

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With cornfields as far as the eye can see, it’s no wonder that this state is proud to have the best supply of this fiber-rich food. But if you’re going to nosh on corn this summer, make sure to stick to sweet corn, which is on the Clean 15 list.

Kansas: BBQ

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When it comes to barbecue, this “plain state” isn’t so plain. As the third largest beef capital in the world, barbecue food in Kansas beats out those of Texas and Tennessee. Take their ribs, for example. They’re slow-smoked, burnt on the edges, and covered in thick molasses and tomato sauce. Yum!

Kentucky: Fried Chicken

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We bet you didn’t see this one coming. You can say that Kentucky’s fried chicken is nationally recognized, but aside from the popular fast food chain, this state is home to other restaurants where the chicken is finger lickin’ good. We know that a baked version isn’t the same, but it’s certainly a smart swap for this classic summer dish.

Louisiana: Crawfish

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As of 2005, Louisiana supplies 95 percent of the crawfish harvested in the United States from aquaculture. These “mudbugs” can be boiled or steamed and are a great source of protein and omega-3s. Of course, you’ll need to eat 25 of them to reap the benefits—so when you come to Louisiana, come hungry.

Maine: Corn Chowder

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New England is known for their hearty clam chowder, but in Maine, they like to add some corn to the mix. Corn chowder is a creamy, rich dish that you’ll find yourself craving once the warm weather hits. Make a healthier version at home with the recipe seen in the 20 Sweet Potatoes Recipes for Weight Loss.

Maryland: Crab

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Crabs during summertime in Maryland is like avocado and toast; they just go together. Maryland has a high population of blue crab, one of the most nutritious and safe-to-eat seafood. The secret to why these crabs taste so darn good in this state is because they steam them instead of boiling them. Blue crabs, in particular, are a great source of protein and omega-3s.

Massachusetts: Fried Clams

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If chowdah is too heavy for you during summer, just try one of Massachusetts’ many clam eateries. After being closed for winter, people can’t wait to get their hands on the clammy goodness. And here’s a little secret about these small mollusks: they are the world’s greatest source of Vitamin B12 (according to the FDA, that is).

Michigan: Cherries

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Summer means it’s cherry season and you’ll find the ripest, juiciest ones in all the land in Michigan. Cherries were first cultivated in the Traverse City area and became a Michigan favorite ever since. And here’s a little nutrition info for you: One cup of cherries clocks in at fewer than 100 calories and boasts B vitamins, cancer-fighting flavonoids, and three grams of fiber. They’re also marked as a natural sleep aid, thanks to their melatonin content.

Minnesota: Walleye

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These fish love to appear during the warmest days of summer, and in Minnesota, the supply is always plentiful. In fact, it’s their state fish! Walleye has a whopping 21 grams of protein and is one of the healthiest fish you can eat.

Mississippi: Shrimp

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Being close to the Gulf of Mexico, Mississippi has access to the best shrimp. While the “Magnolia State” always makes news as the unhealthiest state in America, shrimp is a low-fat, low-calorie shellfish that can be enjoyed weekly, due to its low mercury content. It’s also rich in iodine which, which is crucial for your metabolism-running thyroid hormones. Speaking of metabolism, see if you’re guilty of any of these 31 Ways You Messed Up Your Metabolism Today.

Missouri: Strawberries

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Whether it’s in pie, jam, or just eating them as is, people in Missouri are obsessed with their strawberries. In fact, Missouri hosts three festivals dedicated to the nutritious fruit. Strawberries are great for satisfying sweet cravings and are packed with polyphenols, which can help you burn fat and even stop it from forming. Throw them in oatmeal, smoothies, and salads for an extra boost of nutrition.

RELATED: No-sugar-added recipes you’ll actually look forward to eating.

Montana: Bison Burgers

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Bored with beef? Montana is more than just mountains; it’s home to some of the more leanest and meanest meats out there, like bison. Bison is half the fat and fewer calories than red meat, and a single serving can give you a day’s worth of B-12 vitamins. No wonder it’s one of the Meats That Burn Fat.

Nebraska: Steak

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There’s nothing like a steak sizzling on the grill, especially if the meat is from Nebraska. This state is one of the largest beef capitals of the USA (the cow population is larger than the people population in this state), which means steaks are plentiful. When it comes to beef, go for the grass-fed. It may not be cheapest of options, but your abs will thank you.

Nevada: All-You-Can-Eat Buffets

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We thought about nominating Advil as the state food, thanks to how many people pop ’em on Sunday mornings after a night of Sin City action. But the tourist-driven, all-you-can-eat buffets in Las Vegas are just as popular. The issue with all-you-can-eat buffets is that they can easily turn into a health disaster. Our tip? Always use the smaller plates when serving yourself; it’s one of The Best 50 Weight Loss Tips!

New Hampshire: Fish

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Like many other parts of New England, New Hampshire’s coast is home to some of the best seafood. Clams, cod, oysters––you name it! If you can’t decide what to get, don’t miss our exclusive, in-depth report on Every Popular Fish–Ranked for Nutritional Benefits.

New Jersey: Salt Water Taffy

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Get this: Over 600,000 pounds of taffy is sold each year in the Garden State. Walk down the boardwalk in Atlantic City and you’ll find just about every flavor imaginable. Of course, this candy is made of mostly sugar and artificial ingredients. So, why we don’t exactly encourage sugary food at Eat This, Not That!, sneaking in a few bites won’t hurt. Just watch your intake and savor the small portion.

New Mexico: Chilies

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Red or green? No, we’re not talking about Christmas, we’re talking about chili peppers, New Mexico’s official state food. Not only are they a great way to fire up your meals (pun totally intended), but eating these peppers can boost your metabolism. The compound that gives the peppers their signature fire, capsaicin, has been proven to reduce belly fat, suppress appetite, and boost thermogenesis (the body’s ability to burn food as energy). Lose weight while on vacay? Heck ya!

New York: Hot Dogs

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Whether it’s a baseball game or from a street vendor, you can find a hot dog anywhere in New York City. New Yorkers love hot dogs so much that they host a hot dog eating contest every Fourth of July in Coney Island, the birthplace of the hot dog. While we don’t recommend scarfing down 62 hot dogs in one sitting, having one dog when you hit up the Big Apple won’t kill you. Just don’t make it a habit.

North Carolina: Pulled Pork

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When barbecue season hits the “Tar Heel State,” it’s all about the pork. Pulled pork is a favorite for North Carolinians because of its vinegar-based sauce that’s sweet, spicy, and tangy. Just be mindful of the sauce; the average pulled pork sandwich has a whopping 24 grams of sugar.

North Dakota: Sauerkraut

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North Dakota’s cuisine is inspired by Norwegian, German, and Russian cultures, which is why sauerkraut is so popular there. What Americans think of as a topping for hot dogs is actually one of the 14 Awesome Fermented Foods to Fit in Your Diet. Made from fermented cabbage, it contains natural compounds that have potent cancer-fighting and belly-slimming properties. Unpasteurized sauerkraut has more probiotic potency than yogurt, which boosts the healthy flora in the intestinal tract and bolsters your immune system.

Ohio: Kettle Corn

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Nothing beats a box of fresh kettle corn from the Ohio State Fair. Ohio has numerous of kettle corn vendors producing this sweet and salty snack not just to locals but to people outside the state as well. Not in Ohio? Find a brand with the least amount of sugar and enjoy guilt-free.

Oklahoma: Chicken Fried Steak

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Crispy, crunchy, chicken fried steak is proud to be the national meal in Oklahoma. Deep fried and topped with a sauce, you’ll find this meal in almost every restaurant. It’s likely to be a calorie bomb, though, so bake the chicken if possible.

Oregon: Marionberry

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A marion is a hybrid blackberry made by USDA-ARS program in Oregon. The sweet-tart taste has Oregon hooked, officially becoming the state berry in 2009. So what’s the best way to eat this berry? Make a pie out of it to enjoy its rich flavor.

Pennsylvania: Philly Cheesesteak

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In West Philadelphia, born and raised. A Philly cheesesteak is a hoagie packed with onions, beef, and cheese wiz, although American and provolone are quite common. But we’re gonna be honest: this is a nutritional nightmare. Again, we don’t condone this monstrosity, but when in Rome—er, Philly—we suppose it’s okay. Here’s a low-calorie cheese steak sandwich, though, if you want to make one at home!

Rhode Island: Calamari

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Sure, it may be the smallest state, but it packs a big punch when it comes to seafood. It has some of the best calamari in the USA, but what’s really notable about it is how they serve it. In RI, it’s lightly battered instead of deep fried.

South Carolina: Sweet Tea

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South Carolina is rumored to be the birthplace of sweet tea. Sweet tea is a mix of black tea and lots of sugar and is a popular drink in the south. While we’re not thrilled about the sugar, black tea is a step in the right direction since it’s one of the 22 Best Teas for Weight Loss.

South Dakota: Chislic

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Chislic is a fancy way of saying “meat on the stick,” and it has been enjoyed by South Dakota bar-goers for years. Usually made of beef, lamb, or venison, chislic is usually served kebab style with peppers and onions. So, next time you’re in a bar in South Dakota and are craving some meat, opt for grass-fed beef to reap the muscle-building benefits.

Texas: Brisket

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Every state will claim that they have the best barbecue. But while everyone is all about the pork, it’s all about the beef in the Lone Star State. That’s right; we’re talking about brisket. It’s a smokey, tender hunk of beef that you won’t want to miss!

Tennessee: Ribs

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Like Kansas and Texas, Tennessee is home to some tasty barbecue—but with a different twist. Ribs here are made wet with a barbecue or dried with spices and then cooked in a charcoal pit. And just so you know, a 6-ounce half-rack serving of ribs provides about 10 mg of B3 or half your daily value for the vitamin.

Vermont: Apple Pie

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Nothing screams “‘Merica!” like a traditional apple pie, which is why apples are the state food in Vermont. While most people associate apples with Fall, apple pie is a big hit in summer barbecues.

Virginia: Burgers

Burgers in Virginia are a force to be reckoned with. If you Google, “Best Burger in Virginia”, you’ll get dozens of listings with their own take on the best. Here, they’re meaty, and chefs don’t skimp on toppings or crazy concoctions. Here’s an Eat This tip: pack your burger with lots of toppings that promote fiber and healthy fats, like these Best Burgers for Weight Loss.

Washington: Salmon

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Ah, Washington, home of the two S’s: Starbucks and Salmon. That’s right, you can find the freshest batch of this fatty fish in the “Evergreen State.” Wild salmon is rich in healthy fats and omega-3s, but our advice to always choose the wild, no matter what.

West Virginia: Pepperoni Rolls

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The year was 1927 when a man by the name of Guiseppe Argiro decided to put pepperoni into yeast rolls—and the pepperoni roll was born! West Virginia prides itself for being the home of this meat-and-cheese concoction. Now, pepperoni isn’t exactly the best-processed meat out there, but when in West Virginia…

Wisconsin: Beer Brats

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Hit up the state fairs in Wisconsin and you’ll see just about everyone eating a beer brat. For those of you who don’t know, it’s a sausage poached in beer and then cooked with onions and butter––basically the hot dog’s fratty older brother.

Wyoming: Buffalo

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“Cowboy” cuisine is the talk of the town in Wyoming and nothing says “Howdy” like a piece of buffalo jerky. Wyoming is home to the largest buffalo herds in the country, so it’s no wonder that jerky is a popular food. And while you may cringe at the idea of eating dry meat it’s actually a great way to pack in your protein without the extra fat. And after a long hike in Yellowstone National Park, it makes a great post-workout snack. Take a look at our exclusive report on The Best and Worst Beef Jerky—Ranked!

Utah: Tomatoes

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Utah has the rep for growing the juiciest tomatoes in the USA. And when they peak in July, they’ll taste even better! Tomatoes are great for throwing into salads, sandwiches, or making a zesty sauce.

The post The Best Summer Food in Every State appeared first on Eat This Not That.

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florahecate · 6 years ago

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Read More The Science-Backed Health Benefits of MCT Oil

The following post The Science-Backed Health Benefits of MCT Oil is republished from Eat This Not That by Cheyenne Buckingham

Those who follow the keto diet have likely heard of MCT, which stands for medium chain triglycerides. Health gurus everywhere are tapping into the oil’s health benefits, but are you finding yourself a little confused as to what exactly this oil is? We consulted three such health experts to get a better understanding of which MCT oil benefits are backed by science. Before we dive into how MCT oil can aid the body, it’s important we take a step back and establish what MCT oil is.

What is MCT oil?

Medium chain triglycerides are a type of saturated fat, as are short chain triglycerides. Long chain triglycerides are characterized as mono- or poly-unsaturated fats, which are found in olive oil and vegetable oil. What makes each of these triglycerides different is the length and shape of the carbon atom chain, as well as the number of hydrogen atoms that are attached to the carbon atoms. Saturated fats have more hydrogen atoms than mono- or polyunsaturated fats—they’re quite literally saturated with hydrogen atoms.

Saturated fats, like butter and coconut oil, are solid at room temperature, whereas a mono- or poly-unsaturated fat like olive oil or vegetable oil remains as a liquid at room temperature. This is due to the number of hydrogen atoms that are present in each type of chain.

Beth Lipton, recipe developer and wellness writer, says “saturated fats from healthy sources like MCT, which is usually derived from coconuts and pastured animals, isn’t unhealthy. It isn’t the only type of fat we should eat, but it’s perfectly fine as part of a balanced diet.”

Trans fat is the type of fat you want to completely rid your diet of. These fats are the byproduct of hydrogenation, a process that involves manually adding hydrogen atoms to healthy, unsaturated oils so that they become solid and don’t spoil. Trans fats hide in anything from margarine to ingredients in packaged foods. Have you ever seen partially hydrogenated vegetable oil on a list of ingredients? That’s a sign that there is trans fat lurking in that food product. On the contrary, saturated fats are naturally saturated with hydrogen atoms, which makes them healthier to eat in moderation.

Sharon Brown, clinical nutritionist and founder of Bonafide Provisions, uses MCT oil in her keto bone broth product because of its ability to support ketosis, which is when the body begins to break down fat to use as fuel in the absence of carbohydrates. This process occurs once you reduce your carbohydrate intake to just 50 grams a day.

“MCTs do not require digestion by the stomach. Instead, when consumed, MCTs go straight to the liver where they are broken down into ketones that are then distributed into your bloodstream,” says Brown. “Ketone bodies are three water-soluble molecules that can be an efficient source of fuel for the body and brain. This is why many people claim that they can think more clearly and have more energy when they are on the keto diet and consuming MCT oils.”

If MCT oil can help you think more clearly and give you more energy, what else can it do?

What are some MCT oil benefits?

Current research suggests that MCT oil can have certain health benefits.

1. It can help you lose weight.

Patricia Bannan, MS, RDN, LA-based nutritionist and healthy cooking expert, says that MCT oil may promote weight loss because, to Brown’s point, it is known to increase energy levels. Brown says that while following the keto diet, “MCT oil promotes a ketogenic state in that it helps the body produce extra ketones and, thus, extra energy.”

Secondly, Bannan and Brown both say that MCT oil has been shown to boost satiety. “Both animal and human studies indicate that MCT oil can increase satiety, causing us to eat less and, ultimately, lose weight,” says Brown.

More specifically, MCT oil has been shown to increase the release of two hormones, peptide YY and leptin, that help increase satiety, which, in part, can cause you to eat less. Bannan also says that MCT oil has been shown to improve gut microbiota by helping to foster an environment for good gut bacteria (probiotics) to flourish in, which could ultimately help you lose weight.

RELATED: Get lean for life with this 14-day flat belly plan.

2. It can reduce the risk of heart disease.

“Studies have also shown that the addition of MCTs into the diet can improve lipid profiles, lower cholesterol, and thus reduce the overall risk of cardiovascular disease,” says Bannan.

According to a recent study that compared the cardiovascular risk factors coconut oil, olive oil, and butter had on 94 healthy men and women, participants were divided among three groups and were instructed to consume 50 grams of either fat daily for four weeks. It was found that those who consumed coconut oil—which MCT oil is often derived from—had witnessed a larger increaser in their high-density lipoprotein levels, the healthful type of cholesterol, than those who consumed butter and olive oil.

The American Heart Association says that HDL works to carry the bad kind of cholesterol known as low-density lipoproteins (LDL) away from the arteries. LDL is known to clog the arteries, and because adequate HDL levels are believed to inhibit one-third of the body’s LDL levels from ever reaching the arteries, HDL is then thought to prevent heart disease and heart incidents such as stroke and heart attack.

3. It may help treat epilepsy.

When following the keto diet, MCT oil can help manage several neurological conditions.

“MCT oil is often a component of a ketogenic diet,” says Brown. “Versions of the ketogenic diet were used to treat epilepsy as far back as the 1920s, and emerging studies suggest that the ketogenic diet may be therapeutically used in other neurological disorders, including neurodegenerative diseases, sleep disorders, bipolar disorder, autism, and brain cancer, thanks to the beneficial effects of ketones.”

How do you use MCT oil?

“I love to use MCT oil in my Bulletproof coffee, which I drink every morning,” says Lipton. “I mix 12 ounces of brewed coffee with one to two tablespoons of grass-fed unsalted butter like Kerrygold and one to two tablespoons MCT oil in a high-speed blender and blend until it’s emulsified. I love it because it helps me feel really alert in the morning without the crazy caffeine rush [and] crash I used to get from coffee with milk. It also leaves me feeling full and satisfied for several hours.”

Lipton also likes to incorporate MCT oil into homemade salad dressings. As mentioned above, Brown’s keto bone broth cup also contains MCT oil.

How much and how often do you need to have MCT oil to receive such health benefits?

“In order to reap the greatest benefits from MCT oil, you first must limit your carbohydrate intake,” explains Brown. “Many people find that 50 grams of carbohydrates per day are low enough to enter into a state of ketosis. However, some find that they need to go as low as 20 grams per day, or even a zero carbohydrate diet.”

Brown says that you’ll know that you have entered into a state of ketosis once you start feeling an increase in energy, mental clarity, and fuller for longer bouts of time.

“Once you establish your carbohydrate threshold and know that you are in a state of nutritional ketosis, you should start consuming MCT oil slowly, as too much of this specific type of fatty acid can result in loose stools,” she says. “I recommend starting with a very small amount, say one teaspoon or even one-half teaspoon of a high-quality MCT oil, and increase your dose up to two tablespoons per day or to tolerance.”

The post The Science-Backed Health Benefits of MCT Oil appeared first on Eat This Not That.

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florahecate · 6 years ago

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Read More Why It’s OK to Have a Cheat Day, According to Registered Dietitians

The following post Why It’s OK to Have a Cheat Day, According to Registered Dietitians is republished from Eat This Not That by Cheyenne Buckingham

Is there one day of the week where you just let yourself indulge in anything you’re craving? Maybe your splurges consist of several slices of specialty pizza and a half of a pint of ice cream, or an entire pasta dish at Olive Garden along with a few breadsticks. No matter what food combinations you like to pull together on your day off from health-conscious eating, a recent study revealed that eating an excessive amount of calories every once and a while should not put you at risk of serious health issues, such as type 2 diabetes. So yes, having a cheat day isn’t a bad thing!

The study called for a group of Australian men, all of whom were an average age of 22, to consume an additional 1,000 calories a day for either five days or 28 days. The short-term splurge mimicked what overeating may look like while on vacation or over the holidays, whereas the long-term splurge was supposed to emulate chronic overeating. In short, those who temporarily indulged experienced an increase in visceral fat that surrounds the organs, but did not undergo a significant increase in either weight or fat mass. Fasting levels of blood sugar didn’t change either. However, those who overindulged for almost a month collectively witnessed an increase in total body fat, visceral fat, and post-meal blood sugar levels.

We asked registered dietitians Cynthia Sass and Maryann Walsh, MFN, RD, CDE, who is also a certified diabetes educator, to help unpack the findings of this study so that you can apply them to your everyday life. Or should we say…to your next cheat day?

Why doesn’t short-term overeating significantly affect your overall health?

“What matters most to your overall health is what you do repeatedly, especially over time,” says Sass. “While small deviations from a usual routine can have some short-term consequences, they don’t tend to impact us long-term, because they’re blips. One analogy I use with my clients is this: if you’re on a financial budget and on occasion you go on a little shopping spree, you aren’t going to rack up a huge debt. But if you have no budget and splurge more frequently, you can easily max out your credit card. It’s all about the pattern.”

Walsh concurs. “While you may see a sudden, temporary increase in weight as a result of overeating on short-term holidays or vacations, if you are someone who jumps right back into a normal routine, you should be able to shed the excess weight—depending on the amount, of course,—in a week or so,” she says. “The idea of ‘water weight’ is somewhat true, as carbohydrates pull in water, so if we temporarily increase our carbohydrate intake from the usual (think pizza, pasta, fruity drinks) aside from additional calories, we will also pull in additional water. Again, upon resuming to our usual dietary habits, it usually sheds within a week or so.”

Walsh says that the findings in the study suggest that our bodies demonstrate an elevated ability to manage blood glucose in response to eating too many carbohydrates in order to maintain insulin sensitivity. But again, the body can only keep blood sugar levels at a normal level for so long.

“Of course, prolonged overfeeding of carbohydrates that lasts weeks or months at a time is where we can decrease our insulin sensitivity, leading to conditions like diabetes.”

RELATED: The science-backed way to curb your sweet tooth in 14 days.

Why may have researchers found an increase in visceral fat surrounding internal organs in those who only temporarily overindulged?

“Research has shown us that high intake of refined carbohydrates and saturated fats are linked to an increase in visceral fat, which appears more predominantly around the abdominal cavity and around the internal organs,” says Walsh. Of course, the only difference here being that you can actually see belly fat, whereas the fat coating your internal organs is not visible.

“Considering in this study during the overfeeding period the calories were broken down into 55 percent carbohydrates, 30 percent fat, and 15 percent protein consisting of items like chips, chocolate, and meal replacement shakes, it can be seen that the refined carbs and saturated fat intake were likely high enough to solicit this increase in visceral fat,” she says.

What is endogenous glucose, and why may have fasting levels increased in the short-term trial of this study? What does this tell us?

In the study, endogenous glucose is described as new glucose (or sugar) the body produces in addition to what it has already stored.

“The endogenous glucose likely increased in this short-term trial due to the overall increase in carbohydrate intake as carbohydrates turn into glucose,” says Walsh. “This further demonstrates the fact that carbohydrate intake increases blood glucose levels.”

How can overeating for a lengthy amount of time increase one’s risk of diabetes?

“When one goes beyond short-term overeating and it becomes a regular occurrence to take in more calories than one physiologically needs, especially in the form of excess carbohydrates, this can lead to insulin resistance, as the body is unable to keep up with the consistent, excessive intake of carbohydrates,” says Walsh.

Insulin resistance is what occurs when one develops type 2 diabetes. When the pancreas can no longer produce the amount of insulin necessary to manage blood glucose levels, that extra glucose begins to circulate in the body and wreak havoc on vital organs, including the heart, kidneys, and eyes.

Sass also points out that in the study, researchers found that participants who overindulged in calories for 28 days experienced an increase in total body fat, visceral fat, and post-meal blood sugar. All of these changes are associated with increased diabetes risk.

Why won’t cheat days here and there impair glucose control or insulin levels?

“Cheat days here and there won’t directly cause diabetes, as it can be seen from this study as well as others that the body has an ability to adapt to influxes of carbohydrates that cause an increase in circulating glucose,” explains Walsh. “Most have the ability to produce more insulin to adapt to these influxes and handle this excess glucose so it doesn’t become a problem.”

How can I monitor my cheat days?

Even as a registered dietitian, Sass identifies that it’s not realistic to eat balanced, healthful meals every single day.

“I do recommend, however, pre-planning the splurges. I have found that spontaneous splurges up the chances of overeating and may lead to eating things that aren’t very satisfying,” says Sass. “I advise using a scale from 0 to 5, with 0 being meh and 5 being can’t live without. If something isn’t at least a 4, you probably won’t feel deprived passing it up. And if it is a 4 or 5, savor and enjoy it.”

The post Why It’s OK to Have a Cheat Day, According to Registered Dietitians appeared first on Eat This Not That.

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florahecate · 6 years ago

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Read More 17 Common Mistakes When Making Burgers

The following post 17 Common Mistakes When Making Burgers is republished from Eat This Not That by April Benshosan

You’ve invested in a shiny new barbecue and even tackled the weed jungle that accumulated in the backyard. Grilling season is here, and now that you’ve got the perfect setting to flip patties for friends and family, all you need to do is master the classic hamburger.

Seems easier than spraying weed killer until your thumb goes numb, right? While many folks don’t put much thought into crafting homemade patties, there’s more to it than grabbing ground beef and a package of buns. Below, we’ve rounded up six common mistakes people make when cooking burgers. And we’re not gonna leave you in the dark: you’ll also find easy solutions to all your grilling woes. Read on to discover how to build a better burger, and then don’t forget to throw these 43 Best Foods for Fiber on the grill to round out your meal while you’re at it.

Your patties aren’t flat.

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Mistake: “Ever had burger patties that were rounded and not ﬂat? These types of burgers are awkward to eat! People tend to forget that ﬂattening your patty before cooking is essential to making that perfect burger form,” Derek Wolf, fire cooking enthusiast and owner of Over the Fire Cooking, reminds us.

Solution: “Flatten the patties by pressing them ﬂat using a burger press. If you don’t have a burger press, then try pressing together two plates or two cutting boards to get that ﬂat burger form. Fun tip: If you are looking to double stack burgers, make sure to have thin patties or else you will have a very tall burger!”

You seasoned the beef too early.

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Mistake: “Ever had a burger that was tough and dry? You might have thought this was because you cooked it too long, but I bet it was because you seasoned it too early,” Wolf says.

Solution: “When seasoning the meat, make sure to form the patty before you add Morton Coarse Kosher Salt and black pepper. Salt extracts the moisture from the meat and leaves you with a dry patty. Adding the salt right before you cook can help guarantee you have a nice, juicy burger that is full of ﬂavor.”

Your grill isn’t clean.

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Mistake: “Nothing is worse than burgers sticking to the grill grate when you try to flip them. Most people think that burgers are so juicy that they will release from the grill very easily. This is not always the case,” Wolf tells us.

Solution: “Make sure to clean your grill grate before cooking. Preheat the grill so that the heat loosens some of the previous residues. Take a grill scraper and brush oﬀ as much as possible. If the grate is really dirty, then add some oil to the brush and put it onto the grill grate (be careful with oil and ﬁre!). Fun tip: Clean your grill immediately after cooking while it is still hot so that you are ready to start cooking at your next backyard grill out!”

You rely only on the grill.

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Mistake: Another error folks are guilty of is thinking they can’t use a pan to make the perfect burger, Claudia Sidoti, head chef & recipe developer at HelloFresh, tells us.

Solution: “Burgers are simple to make on a stovetop, too—with the right seasonings and toppings. A little seasoning can go a long way to bring out the best flavors. Drizzle olive oil into a frying pan on high heat,” Sidoti says, adding that a cast iron is your best bet. “Once it gets nice and hot, and the heat is distributed evenly, it’ll deliver on those grill marks you’re hoping for.” While the cast iron warms up, form the burger patties using your favorite type of meat and then sprinkle on both sides with salt, pepper, and oregano, Sidoti says.

You forgot the thermometer.

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Mistake: “If you’re a newbie at cooking burgers, it may be difficult to know when the burger reaches the right internal temperature for your desired doneness,” Sidoti warns.

Solution: To help clear up the confusion, Sidoti recommends using a meat thermometer to check for the desired doneness. An internal temperature of 125ºF denotes rare while 130ºF will render a medium-rare burger. Prefer your meat more done? For medium, cook until the meat reaches 140ºF; for medium-well, aim for 150ºF; and for well-done, leave the patty on the grill or pan until it reaches 165ºF.

You flipped the patty too early.

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Mistake: Sidoti tells us that one of the most common mistakes people make when cooking burgers is flipping the patty too early or pressing down on the burger while it’s cooking.

Solution: “Stay hands-off!” Sidoti advises. “Let the meat do its thing and cook and then rest for a minute or two when it’s done!”

You flip your patty too many times.

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Mistake: Chef Tamra Scroggins, director of food culture at Sizzler, advises against flipping your burger too much while it’s cooking. “Resist the urge to flip or poke and prod at your patty as it cooks,” says Scroggins. “Doing so can remove the moisture from the meat.”

Solution: “At most, you should cook your burger for at least 3-4 minutes on each side, depending on the doneness you’re aiming for,” she says. “Of course, it’s always best to use a meat thermometer to check the internal temperature of your burgers.” (Refer back to tip #5!)

RELATED: The easy way to make healthier comfort foods.

You put the burger on the grill too early.

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Mistake: “Ever have a burger that is overcooked on the outside but not right in the inside?” asks executive chef and concept creator of Shore Club South Beach’s eatery Diez y Seis, chef Jose Icardi. “In that case, you may have put your patty on the grill before it was readily hot.”

Solution: “One of the biggest mistakes people make is putting the patty on the grill before it’s reached the right temperature. Just because the fire is going, doesn’t mean the grill is ready to use for cooking. You want to make sure the grill or pan is hot before throwing on the patty, and then, of course, let it cook before flipping,” he says. And speaking of getting the grill hot…

You use lighter fluid to start the fire.

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Mistake: “Have you ever had a burger that hinted at a taste of lighter fluid? You probably used too much lighter fluid to start the fire and rushed to get the fire started,” says Icardi.

Solution: “Invest in good charcoal. Lighter fluid does a great job at starting a fire, but it can majorly ruin the taste of your food. Start up your grill with plenty of time to ensure that you get the perfect fire going without having to utilize any additives,” he says.

You stack your burger with too many ingredients.

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Mistake: All too often people top their burgers with just too many toppings, at which point, you begin to taste a plethora of different flavors. Corporate Executive chef for INK Entertainment USA, Patrick Ochs, says achieving that perfect burger to topping ratio is a key aspect in the burger-making process.

Solution: “Balance is key to any burger. Based on whichever condiments, produce, and meat you decide to put in your burger, you must remember to keep a balanced ratio of all ingredients. I tend to make my burgers with the following ratio: 50 percent Bun, 30 percent patty, 10 percent produce, 5 percent cheese, 5 percent sauce. Burgers are meant to be simple and fresh. You want to be able to taste all of your ingredients in every bite,” says Ochs.

You over-season your burger.

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Mistake: “Ever try a burger and couldn’t taste the actual quality of the meat? You may have tried too hard to impress your guests,” says Icardi.

Solution: “Keep it simple. Buy good quality meat, and try to go straight from the store to the grill. Freezing the meat may take away from its natural flavors. A little salt and olive oil can go a long way,” he says. Do you hear that? You can ditch that tray of seasoning!

You scorch your patties.

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Mistake: Danny Lee, the executive chef of Burger & Lobster USA, says the worst thing you can do is let your burgers flame up. “It looks good on TV commercials, but it makes whatever you’re cooking taste like gasoline,” he explains. “What people confuse this with is the process of flambé, where you’re cooking off the alcohol of wine [and] brandy. What is actually happening is that the fat is touching the flames and burning up, leaving a residue that tastes like gasoline.”

Solution: “I understand it is difficult to control this on grills due to the amount of fat in burger patties, so I would recommend moving the patties away from the flames to a different spot on the grill. Otherwise, the other option would be to cook the burgers on a griddle, which helps it cook a bit in its own fat,” he says.

You’re not using the right kind of grind or cut of beef.

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Mistake: “Too fine or too coarse of a grind on your patty and using the wrong cut of beef can also ruin a burger,” says chef de cuisine at Wolfgang Puck Bar & Grill in Downtown Summerlin, Las Vegas Daniel Stramm.

Solution: “When making burgers fresh you want to make sure that your grind is just right. If you have too coarse or too fine of a grind, it will take away from the texture of the burger. Also, the cut of meat that you decide to use can play a huge role in your burger texture. I like to use a blend of chuck, brisket, and chain meat from tenderloins. If your meat is too lean your burger will be dry. If your meat is too fatty your burger will fall apart,” says Stramm.

You neglected to pick the right bun.

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Mistake: “Many people forget that the bun is just important as the meat,” says Ochs.

Solution: “Just like all the other ingredients when constructing a burger, the bun is the main piece to the puzzle, which holds it all together. There are many types of buns such as classic, brioche, wheat, potato, and lettuce. Based on your preference, you can then decide on how to build your burger patty. I personally prefer to use a potato roll, which is light and soft, making it the perfect combination to enjoy all the flavors of the burger itself. Remember to also toast the bread to add a layer of flavor and complexity,” he says.

You squish your burgers to cook faster.

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Mistake: You may feel like pressing down on your burger will expedite how fast it will cook, however, chef Stramm warns against it. “This lets all of the flavor you developed through seasoning drip right down into your coals, causing a spark, which in return will put a carbon taste into your burger,” he says.

Solution: “Let your burger take time to cook and develop stronger flavor through the Maillard reaction, he says. The chef says this kind of reaction is a chemical one that occurs between an amino acid and a reducing sugar once heat is applied. He says it has a similar effect as caramelization.

You cook too many burgers all at once.

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Mistake: If you’re hosting a party or cookout, you may feel the need to whip up all of the burgers at once, but Executive chef Linh Aven of B.GOOD says to reconsider so you don’t sacrifice the taste.

“It can be tempting to cook a whole bunch of burgers at once to avoid being stuck standing at the grill while everyone else is socializing, but spending a few extra minutes at the grill to cook your burgers to order is well worth it.”

Solution: Make sure to prep everything else beforehand so that way you can spend time flipping the burgers.

“Burgers are best eaten right away,” she says. “You don’t want to compromise on taste when you’re feeding a group of guests, and nobody wants a cold burger wrapped in foil! That said, you can minimize the amount of additional work needed by prepping everything else like condiments, toppings, [and] plateware in advance.”

You don’t let your patty rest.

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Mistake: Culinary Director at King’s Fish House, Fabrice Poigin, and chef Ochs both say that one of the biggest mistakes you can make while making burgers is not giving it adequate time to rest on the grill. Have you ever bit into a hamburger and thought the bun was just too soggy? It’s likely that you’re just eating your burger too quickly after it finished cooking. Here’s how to avoid that.

Solution: “Allow the beef patty to rest at least a couple of minutes after cooking, some blood and juices will drip away thus keeping the bun from getting soggy,” says Poigin.

“Resting is very important when cooking a burger. Like most meats, giving your burger the chance to rest allows all of the deliciously mouthwatering juices to collect and re-distribute throughout the patty, for a real concentrated juicy flavor,” says Ochs. “The smaller the burger patty is, the less time that’s needed to rest. For larger patties, you should allow the burger to rest for up to 6-10 minutes.”

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