What Yo Yo Dieting Does to your Body and Why the Holidays are a Trigger

You’re officially familiar with yo-yo dieting if you’ve ever said something like this more than once: “I want to be X pounds by Christmas.” “I want to wear my size X dress to the holiday party in 3 weeks.” “I refuse to get rid of my smaller belts because I know they’ll fit when I get back to working out this spring.” All of these quotes come from actual clients of Nutritious Life founder and celebrity nutritionist, Keri Glassman, MS, RD, CDN. They’re familiar, or at least very relatable, to so many of us who work hard to lose weight, only to have it creep back on (plus a few more pounds), to then again buckle down to lose again, gain again, lose again… sigh. We can all agree this is a really frustrating cycle, and there’s no more dreaded time for this challenging head/body game than the holiday season. And here we are, in the thick of the season, trying once again to figure out how to lose weight. But between the lingering Halloween candy, the leftover Thanksgiving pie, and the endless Christmas cookies, you’re exhausted from the overload of constant hard choices you have to make—eat it, don’t eat it, eat just a little, skip it altogether, ok have a nibble, cut a whole piece, no wait a half piece, maybe if I eat it fast enough it won’t count, get it away from me because if I see it I’ll eat the whole thing, can I have just a taste, darn I can’t believe I ate that, ugh my pants are getting tight… Have you ever said or thought these things? Same here. So obviously losing and gaining weight messes with your head, but did you know that yo-yo dieting really messes with your body, too? What Yo-Yo Dieting Does to your Body Hormonal Havoc Extreme dieting, including severe calorie restriction and dramatic dietary changes can increase the hormone cortisol, which wreaks havoc on your health—to the tune of increasing your risk of developing certain diseases such as diabetes, heart disease and cancer. Yikes! There are tons of evidence that people who live the longest, with the best mortality rates, are those who are constantly eating slightly less than they need to be satisfied, and who maintain a low body weight for their height. This is, in part, due to hormonal actions being optimized. If the caloric restriction is too severe, hormones don’t work as efficiently and health is compromised. You can see this as nutrient deficiencies that pop up with symptoms such as dry skin, brittle hair and nails, and poorer immune functioning. The bottom line is that seriously decreased caloric intake negatively affects hormones that you need for good health. RELATED: What to Eat for Better Balanced Hormones Metabolic Meltdown Here’s the deal: if you over-restrict your calories, your body responds by slowing down your metabolic rate, or your ability to burn calories. It also causes muscle loss. The truth of the matter is that yo-yo dieting doesn’t appear to permanently ruin metabolism, but the process of losing muscle (which is what your body uses for fuel when there isn’t enough food calories coming in) is damaging to your wellness. You need your lean body mass to support your bones and keep you fit, strong, and burning calories, so don’t compromise it by breaking it down to use for fuel! A word about exercise too, here: Try reframing your view of exercise as a way to lose weight and think of it more as maintaining your lean body mass (which helps with weight loss). This will help keep your brain focused on your fitness, and feeling fit is a great motivator to say no thank you to the second helping of those not-so-healthy side dishes. Nutritional Neglect Extreme weight loss is hard on your vital organs, including your brain, heart, liver and kidneys. These organs need carbohydrates and calories to do their jobs. Without enough nutrition, these organs are at risk for damage. Severely decreased calories can also lead to nutrient deficiencies, which, in prolonged states, may cause damage to bones, skin, and immune functioning. Do yourself a favor and don’t cut out all carbs or fats. Reduce ‘em, (the “bad” ones), yes. But eliminate a whole food group entirely and you’ll end up back on that whole yo-yo dieting cycle again, guaranteed. RELATED: Why Healthy Fats Don’t Make You Fat How to Get Out of the Yo-Yo Dieting Cycle Rather than dramatically reducing calories, or dropping all fats or carbohydrates, try eating a little less of everything at every meal and snack, so that you’re ‘satisfied’ rather than ‘full’ in order to get and keep a healthy weight. Eat a balanced diet and choose clean, healthy foods. This is something Keri always stresses when she has her clients gauge their appetite using the hunger quotient (HQ). Of course, implementing all 8 pillars of living a Nutritious Life will keep you off the yo-yo cycle too. So, to summarize: rather than binging on candy, mashed potatoes, latkes, or fruitcake through Halloween, Thanksgiving, Hanukkah, or Christmas, and then sticking to 600 calories a day for the next two weeks, choose to eat a little less all the time, and strategically place your indulgences. This is easier said than done, but it can be done. Stay focused, consistent, and patient. Listen to your body telling you it is “slightly satisfied” and “slightly hungry”. And plan for your indulgences. Yo-Yos are toys for kids—they’re not how you should manage your weight. This holiday season, choose to focus on your healthiest goals and your weight will find its perfect place. Learn More About Nutrition and Wellness Love nutrition and wellness, and want to immerse yourself even more? Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients so you can share your knowledge and earn an income, if you choose to. (Or, you can use the information for

A Quick Primer on Healthy Portion Sizes

A Quick Primer on Healthy Portion Sizes  Ask Keri: If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I figure them out? Keri says: Most nutrition experts (including me!) agreed a long time ago that calorie counting is not the best strategy for eating well. That doesn’t mean, however, that portion sizes aren’t helpful. Overeating is still a real challenge for many people, and even nutritious foods like nuts (many of us can relate to that one!) and grass-fed beef can cause weight gain if eaten in excess. I’m not suggesting you start serving your quinoa in a measuring cup or count every single almond you put in your mouth. (You’re way too busy for that nonsense.) But if you learn what healthy portion sizes look like in advance, you can easily draw on that information at meal and snack times to eyeball the amount you’re adding to your plate and, of course, stay in touch with your HQ.  Below, you’ll find basic portion sizes for the major food groups. These will vary person to person, depending on gender, age, bodyweight, and how much activity you’re engaging in, so use them only as a starting point and then listen to your body. Healthy Portion Sizes  Vegetables The best news first: eat ‘em up! With veggies, you don’t have to consider portions. In fact, pile those greens as high as you can. (Unless, of course, your veggies are more oil than they are veggies.) This includes fresh herbs, too, which your taste buds will appreciate.  RELATED: Why You Should Add Spices to Every Meal Fruit Many fruits come in pre-portioned sizes, like apples, bananas, oranges, and peaches. If you can bite right into it, one is probably the magic number. But, if you’re eating an apple and you feel slightly satisfied after just a half, by all means, wrap up the second half. For berries and things you tend to slice, like melon or mango, keep it under one cup. Dried fruit is super sugary (even the no-added-sugar kind), so cut it off at two tablespoons. Finally, everyone’s fave: avocado (yes, it’s a fruit!) is filled with healthy fats, so stick to eating a quarter of one at a time. Grains Whether it’s whole wheat pasta, quinoa, or farro, a half cup (cooked) is usually a good portion size. For bread (you’re of course eating sprouted or sourdough, right?), one slice is a better portion size than two. So, make friends with “toasts” instead of full sandwiches. RELATED: A Modern Guide to Ancient Grains Beans Go with a half cup of cooked black beans, garbanzos, or lentils. But, if these are your only protein source for your meal, you may need more. What else is on your plate?  Nuts and Seeds For nuts like almonds, walnuts, and cashews, 10 or so is a healthy portion. That basically works out to one small handful. For seeds like chia, hemp, or pumpkin, go with two teaspoons. Lean Meat and Fish  For beef, chicken, turkey, and fish, four to six ounces is appropriate for a meal. Picture a bar of soap. If it’s for a snack, stick to two to three ounces. Eggs Two eggs. I recommend saying yes to the yolks, but if you’re sticking to whites, then up that to four. RELATED: Should You Avoid High-Cholesterol Foods? Cheese Go for an ounce of whole, real cheeses like feta, fresh mozzarella, or organic sharp cheddar. That looks like two small cubes, like two dice, or about a half-inch thick slice of a block (depending on the shape!). One last thing to keep in mind: Watch out for dressings, sauces, and condiments. Many people pour them on a little too generously, ruining a perfectly portioned veggie-grain bowl. Stick to just a teaspoon or tablespoon for flavor—and experiment more with no-portions-needed vinegars, herbs, and spices. Take Your Hunger for Nutrition Knowledge to the Next Level If you love learning about portion sizes and the best foods to eat for total wellness, think of how awesome it would be to do it as a side hustle… or even your full-time job. Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients and growing your new business—all within a community of passionate, like-minded friends. It’s the perfect way to inspire the next generation of healthier people all across the globe. Request a sneak peek of the Become a Nutrition Coach program here and see how you can put your passion for wellness to work. 

The 15 Healthiest Protein Bars

Protein bars are everywhere. They’re calling your name from next to the cash register at every deli, cafe, and drugstore. They’re in vending machines and layered on gas station and grocery store shelves. They’re even offered as snacks on airplanes.  Because they’re a dime a dozen, it is easy to grab the most convenient option thinking it is a “healthy snack” without realizing that you’re actually choosing a glorified candy bar. Figuring out the healthiest protein bars is a difficult chore and we’re here to make it a little easier. What Makes a Protein Bar Healthy? Most protein bar options are just plain unhealthy. Many contain added sugar (often in multiple forms) and the protein is often low-quality and highly processed. They may also contain additives like artificial flavors and unhealthy preservatives. So, how can you tell if a protein bar is actually worth the convenience? Below are our top tips for determining the healthiest protein bars, deciphering the ingredients list and the things to look for as you scan nutrition labels. Tips to Help You Pick the Healthiest Protein Bar Protein should come from minimally processed sources such as egg whites, nuts and seeds, brown rice protein, fava bean protein, pea protein, hemp protein, almond butter, peanut butter and grass-fed meats. We recommend steering clear of protein bars that contain protein isolates which may contain unnecessary (and downright unhealthy) additives. The total amount of protein also matters. Make sure sugar is far down on the ingredients list—if at all. Do your best to avoid added sugars such as high-fructose corn syrup, cane sugar, fruit juice concentrates, molasses and syrups. Look for the sweetness to come from whole food ingredients like apples, dates, goji berries or other fruits. Steer clear of artificial sweeteners such as aspartame and sucralose. Sugar alcohols such as erythritol, sorbitol, mannitol and xylitol (if an ingredient ends in an -ol, it’s probably best to ditch the bar) can cause some unpleasant GI symptoms so we recommend avoiding them. Better options for non-nutritive sweeteners are monk fruit and allulose. Additional ingredients should be real foods, not fillers. Watch out for ingredients like carrageenan, butylated hydroxytoluene (BHT) and color additives. Along with protein, aim for a good balance of healthy fats and fiber. Look for bars that are low in hydrogenated oils and trans fat, and contain nuts and seeds to provide healthy unsaturated fats. The ideal bar will also have at least 3 grams of fiber. Although we are not calorie counters it is still important to be conscious of calories. Ensure the overall calorie count of your protein bar doesn’t exceed 250-300 calories. That’s a lot of information to *digest*, so to help you figure out which to reach for, we unwrapped dozens of the most popular brands and evaluated the ingredients, nutrition facts, and, of course, flavor. RELATED: Satisfy Your Sweet Tooth without Added Sugar Important: Think of the options below as mini-meals if you don’t have a lunch break between meetings or need a quick protein source after an intense workout.  A few of the options below are not perfectly aligned with the recommendations we shared, they’re still some of the healthiest protein bar options out there for when you are in a pinch. So, we recommend sticking to whole foods as much as possible and only grabbing these when you’re in a bind. The 15 Healthiest Protein Bars 1. Aloha Coconut Chocolate Almond The Ingredients: This bar has a longer list of ingredients, and while we’re not big fans of vegetable glycerin, there are some great ingredients found in this plant-based protein bar. The first ingredients are brown rice protein and pumpkin seed protein, which makes it stand out from other bars on this list. Pumpkin seeds are a great source of healthy fats and nutrients like iron, calcium and beta-carotene. The Flavor: The coconut flavor will add a tropical twist to your day! The Nutrition Facts: The Aloha Coconut Chocolate Almond bar will give you 14g of protein, 4g of heart healthy monounsaturated fats, 32mg of calcium and 2mg of iron. $29.99 for a box of 12, amazon.com 2. Clif Whole Lotta The Ingredients: These bars do pack a bit more sugar (from dates!) than the other bars on this list. The source of protein is organic pea protein, which is typically less processed than the soy protein alternative. The variety of nuts and seeds pack this bar with phytonutrients and micronutrients including magnesium, copper, zinc, iron and manganese, to name a few.  The Flavor: Clif bars were made for endurance exercise, so they can be a bit sweet. This line of bars comes in an assortment of flavors to satisfy these sweet cravings including Tart Cherry Almond and Roasted Peanut Chocolate. The Nutrition Facts: You’ll score 10g of plant-based protein, around 10g of unsaturated fats and around 4g of fiber in 240 calories (depending on which flavor calls your name). RELATED: The Essential Guide to Plant-Based Protein $24.00 for a box of 12, amazon.com 3. EPIC Chicken Sesame BBQ The Ingredients: This healthy protein bar is made with high-quality lean chicken and whole foods like hemp seeds, garlic, and ginger. These foods are antioxidant and anti-inflammatory superstars. The organosulfur compounds in garlic may help inhibit anti-inflammatory enzymes and ginger acts as a natural remedy for nausea and bloating. The Flavor: EPIC is reclaiming the traditional beef jerky category with this line of jerky-inspired meat bars. Thumbs up for when you’re craving something savory versus sweet. The Nutrition Facts: This superstar bar packs 15g of protein in just 120 calories and contains only 3g of sugar. $28.99 for a box of 12, amazon.com 4. EPIC Peanut Butter The Ingredients: We’re sticking with EPIC brand for one more rec. If you’re not into the whole meat bar thing, this alternative option is a great (and delicious) solution made with only five ingredients: Dates, peanuts, egg whites, peanut oil, and sea salt. The Flavor: Peanut butter, need we say more? These bars boast

A Nutritionist’s Ultimate Guide to Healthy Carbs

Contrary to popular belief, carbohydrates are not the enemy. In fact, carbs are an essential component of a healthy diet. After all, the brain requires at least 120 grams of carbohydrates per day just to function. Before we dive into the healthiest carbohydrates you can eat, it’s important to understand what they are. Carbohydrates are a type of macronutrient made up of chains of sugar molecules strung together. Along with the other two macronutrients—fat and protein—carbs give your body energy when they’re converted to glucose, AKA sugar. Our bodies run on glucose, and our brains in particular need it to work properly. So, yes, carbs are important. Simple Carbs Vs. Complex Carbs You’ve probably heard of the terms “simple carbs” and “complex carbs” but do you know what they are? Examples of simple carbohydrates, which consist of shorter chains of sugar molecules, include the processed, added sugars found in sweets such as candy and soda. Simple carbs are digested quickly, which means they’re more likely to cause a spike (and subsequent crash) in blood sugar levels. But, there’s a catch. Molecules such as fructose and lactose found in healthy, whole foods such as fruit and yogurt are also simple sugars. Unlike table sugar, AKA sucrose, these simple carbs are naturally occurring and exist in foods that also offer up key nutrients such as antioxidants and fiber in fruit, and protein and calcium in that yogurt. Complex carbs consist of larger sugar chains that take the body longer to metabolize. As a result, they keep us full for longer. These carbohydrates are found in starchy foods such as sweet potatoes, quinoa and oats. But, just like with simple carbs, not all complex carbs are created equal. Complex carbohydrates are also present in foods such as white bread and pasta. The difference is that these foods are made solely from the starchy component of wheat, instead of from the whole grain (which contains fiber). Basically, the fiber in these foods is extracted during processing. That’s important, since fiber is a zero-calorie, non-digestible carb that helps slow down the rate at which glucose is absorbed from the gut into the bloodstream. ​​When it comes to complex carbs, go for whole-grain options such as whole wheat bread, buckwheat or bulgur. Since they’re made from the whole grain, they still have their fiber component intact. Higher fiber complex carbs bring fewer blood sugar spikes, greater satiety and more steady energy levels compared to sugary sweets and refined carbohydrates. RELATED: Why You Need to Eat a High-Fiber Diet And fibrous carbs don’t just influence our glycemic response. They also support digestion (hello, regular BMs), gut health and normal cholesterol levels. Yes, please! Keep reading for 18 of our favorite high-fiber carbs. 18 Favorite Fibrous Carbs 1. Almonds Much like chia seeds, almonds primarily consist of healthy fat. But the nuts do contain some carbs—and almost 5 grams of fiber per ¼-cup serving. 2. Apples Sure, apples contain simple carbs like fructose, but they’re also packed with a solid 4 grams of fiber fiber each. Just make sure you eat them with the skin on to get those gut benefits. 3. Artichokes A great source of prebiotics, just one artichoke also serves up 7 grams of dietary fiber. Make your gut microbiome happy and try our favorite artichoke and hearts of palm salad today. 4. Black Beans Most of us think of bread and pasta when we hear the word “carbohydrates,” but healthy, whole foods such as legumes also count as complex carbs. Options like magnesium-rich black beans are particularly gut-friendly thanks to their high fiber content. Just one cup of black beans provides 15 grams of dietary fiber. 5. Broccoli OK, so broccoli isn’t exactly a brownie and yet both contain carbohydrates. The difference is that broccoli also provides essential nutrients, such as detoxifying sulforaphanes, vitamin K and … you guessed it … fiber. One cup of cooked broccoli can bring 5 grams of fiber to your plate. To nourish your body and soul, eat your broccoli, then enjoy a brownie! 6. Brown Rice Build your next grain bowl with a brown rice base. The grain has its fiber component intact, so one cup of cooked brown rice can provide almost 4 grams of fiber. 7. Chickpea Pasta We’ve got nothing against a classic bowl of spaghetti, but legume-based noodles such as chickpea pasta provide slightly more fiber (and protein) per serving, making them a blood sugar-friendly choice for those focused on stabilizing their glucose levels. A 2-ounce serving of chickpea pasta can put 7 grams of fiber on your plate. For reference: any food that contains more than 5 grams of fiber per serving is considered an excellent source of the non-digestible carb. 8. Chickpeas Hummus. Pasta. Stews. Chickpeas are versatile, complex carbs that are packed with healthy fiber: A ½ cup of the legumes contains 6 grams of filling fiber. 9. Chia Seeds While we typically think of chia seeds as a source of good fats, they do contain a small amount of carbohydrates, the majority of which come from fiber. Just 2 tablespoons of chia seeds serve up an impressive 10 grams of fiber. Chia seed pudding, anyone? 10. Lentils A cup of cooked lentils can provide nearly 16 grams of fiber, more than half of your daily needs for the nutrient. Don’t miss our nutritionist’s guide to lentils for everything you ever wanted to know about this fiber-rich legume. 11. Oat Bran Whip up a batch of oat bran muffins the next time you need a fiber boost. One cup of oat bran supplies a stellar 15 grams of dietary fiber along with iron, magnesium and manganese. 12. Oats A cup of cooked oatmeal can put 4 grams of fiber in your bowl. Start the day with these energizing carbs using one of these nourishing oatmeal recipes. 13. Oranges Oranges are a great source of soluble fiber that promotes healthy LDL cholesterol levels. One medium orange can serve up 3 grams

35 Simple Ways to Get Protein in at Breakfast if You Don’t Eat Eggs

Starting your day with adequate protein is a must. For one, the macronutrient keeps us satisfied for a long time, which lowers our risk of getting hangry and overeating later in the day. Eating enough protein is also important for maintaining lean muscle mass, supporting immune function and balancing our blood sugar levels. Wondering how to get protein on your breakfast plate apart from eating an omelet every day? We’ve got you covered. Read on for 35 (yes, 35!) high-protein breakfast foods that aren’t eggs. 1. Hemp Seeds We love that hemp seeds pack a serious punch of plant-based protein. Just 3 tablespoons of hemp seeds deliver 9 grams of protein. Add them to your a.m. smoothie or oatmeal. 2. Greek Yogurt All yogurt serves up protein, but strained options like Greek yogurt or Icelandic skyr are the highest in protein. Opt for an unsweetened version to avoid added sugars, then incorporate your own natural sweeteners, like fresh fruit and cinnamon. You’ll get more than 20 grams of protein per one-cup serving, depending on the brand. Not a huge fan of Greek yogurt straight up? Use it in a recipe, like our Healthy Protein Banana Bread instead. 3. Cow’s Milk Dairy often gets a bad rap, but it’s a nourishing source of key nutrients such as potassium, calcium and protein for those who tolerate it well. Bonus points if you’re able to buy organic or grass-fed dairy. Add it to oatmeal, or keep it old school and drink it straight up out of a glass. 4. Chia Seeds Talk about small but mighty. Chia seeds offer heart-healthy omega-3 fatty acids as well as plant protein. Two tablespoons of chia seeds contains 4 grams of protein, about two-thirds the amount you’ll get from one egg. Sprinkle them on your smoothie or make our Yerba Mate Pumpkin Spice Chia Pudding for a cozy, creamy treat. 5. Black Beans Packed with soluble fiber, beans are the perfect pick for those looking to kick start digestion first thing in the morning. Sauté 1/2 cup of black beans into a spicy tofu scramble for a protein boost. 6. Quinoa Quinoa is the perfect whole food swap for ultra-processed breakfast cereals. One cup of cooked quinoa contains about 8 grams of protein—and, unlike most cereals, no added sugars. RELATED: Banana Quinoa Breakfast Cups 7. Tofu Looking to switch up your usual egg scramble? Try tofu. We love sautéing crumbled tofu with colorful veggies such as bell peppers, onions and spinach for a high-protein, egg-free breakfast. Don’t forget to add anti-inflammatory spices such as turmeric, black pepper, cumin and garlic. 8. Nut Butter Nut butters hold a special spot in our hearts. Whether you’re a PB lover or an almond butter addict, opt for natural nut butters made from just one ingredient: nuts. One serving (which is 2 tablespoons) can put about 8 grams of protein on your plate. Don’t miss these 12 Mouth-Watering and Good-For-You Peanut Butter Recipes. 9. Walnuts Rich in heart-healthy omega-3s, walnuts are the perfect combination of good-for-you fats plus protein. Sprinkle them on top of your Greek yogurt or oatmeal for a high-protein start to the day. 10. Hummus Give cream cheese a rest and spread hummus on a sprouted-grain English muffin instead for a savory, protein-packed addition to your morning. Here are The 5 Healthiest, Tastiest Hummus Brands. 11. Collagen Peptides Collagen peptides are broken down so they’re easier for your body to absorb. While there’s no guarantee that collagen will bring you younger-looking skin stat, there’s no doubt that it’s a solid source of protein. Try this Beauty Boosting Berry Collagen Smoothie. RELATED: Why You Want to Eat These Beauty-Boosting, Collagen-Rich Foods, Starting Today! 12. Whey Protein Powder If you’re pressed for time in the morning, a protein shake is the easiest way to get in 20+ grams of protein stat. Here are the 8 Best Protein Powders, including whey protein powder. 13. Soy Milk Of all the alternative milks, soy milk tends to be the highest in protein. One cup of soy milk can serve up an impressive 8 grams of protein, the same amount as a glass of cow’s milk. 14. Tempeh Not only is tempeh a source of gut-friendly probiotics, but it’s also packed with plant-based protein. We love experimenting with new options, like a tempeh breakfast hash or tempeh bacon. Not familiar with the ingredient? Check out our guide to tempeh here. 15. Chicken Sausage While we generally recommend reducing your intake of processed meats, sometimes a breakfast sausage craving comes on strong. When that happens, opt for a leaner and organic version, such as chicken sausage, and pair it with a fiber-rich side, such as sautéed or roasted root veggies, for a balanced breakfast. 16. Turkey Bacon If tempeh bacon isn’t for you, try turkey bacon (in moderation). Just make sure there are no added nitrates and nitrites. One 2-ounce serving can provide 17 grams of protein, per the Cleveland Clinic. 17. Smoked Salmon Smoked Salmon Toast is another stellar way to start the day with omega-3s. Just be sure to meet your a.m. water goals (think: one glass of H2O pre-coffee and one glass with breakfast) since smoked salmon is high in sodium. 18. Cottage Cheese Real talk: cottage cheese is underrated. It’s tasty, it’s versatile, and it’s a great source of protein. Just one 1/2-cup serving can provide about 12 grams. Go the savory route with a drizzle of olive oil, diced cucumbers and a couple crumbled pita chips on top, or keep it sweet with fresh fruit, cinnamon and a bit of raw honey. 19. Oats Oats on their own aren’t high in protein, but you can easily prep a batch of overnight oats or oatmeal with high-protein ingredients added to the mix, such as Greek yogurt, collagen peptides, or hemp seeds thrown in. Don’t miss these 3 Creative, Delicious Ways to Dress Up Overnight Oats using high-protein ingredients, such as chia seeds and macadamia nuts. 20. Protein Pancakes Classic pancakes

Are Sweet Potatoes Healthy?

The nutrition facts, plus how they compare to white potatoes.

Are Bagels Healthy?

There is almost nothing more satisfying than biting into a warm, toasted bagel. You get the crispy, the chewy—and all the feels. There’s been a lot of debate over the decades about this baked favorite. We often get asked, “How bad is a bagel for you?” Read on to get the answer.  The History For a couple decades, many Americans thought eating a bagel was a breakfast hole in one (see what we did there?). It’s quick to prepare (toast and go), comes in a variety of flavors, and during the low-fat craze of the ‘80s and ‘90s, it was viewed by some as a healthy-ish choice. It’s cholesterol-free and low-fat, right?! Enter Atkins-era carb-phobia and bagels were immediately ghosted. Since then, the general consensus by the majority of U.S. eaters was, “No way—only on cheat day!” as they viewed the doughy “O”s to have too many carbs. Instead of relying on popular opinion and the latest diet trend rules, let’s crunch the numbers to find out. Bagel Nutrition Facts Bagel nutrition facts vary widely based on brand and size—just compare a New York deli bagel to a typical freezer version and you’ll have a visual explanation as to why there are far more carbs and calories in the latter. As a rough guide, here’s what you’ll find in a “regular” bagel (105 grams, like the size you would get at the grocery store or freezer aisle), according to the USDA’s FoodData Central nutrition facts database:  277 calories 1 gram of fat 11 grams of protein 55 grams of carbohydrates (including 9 grams of sugar and 2 grams of fiber) For perspective, on the typical 2,000-calorie-per-day diet, it’s recommended to consume roughly 50 percent carbs, 30 percent fat and 20 percent protein. So as a frame of reference, this would mean a daily total of about 350 grams of carbs, 93 grams of fat, 140 grams of protein. At Nutritious Life we generally recommend slightly less carbs and say to aim for roughly one-third, one-third, one-third calories from each of the macronutrients and that friend of yours on keto isn’t eating over 50 grams of carbs for the entire day! RELATED: Decoding the Macro Counting Diet  Bagel Pros and Cons PROS Bagels can be an easy way to score a couple servings of whole grains Choose a bagel that has whole-wheat flour or sprouted grains and you’re on your way to a balanced breakfast. Make sure to top it with natural pb or avocado mash and a hard boiled egg and you’ve got a well rounded start to the day. Reminder, consuming two to three servings of whole grains daily has been linked to lower risk for chronic diseases including type 2 diabetes heart disease, type 2 diabetes, and certain types of cancer. It makes for a quick and affordable bite Stock up on some healthy bagels for your freezer and you’re never more than minutes away from a hangry-fighting option. (See below about how to dress up a bagel to make it a meal!) Bagels are easy to digest Unless you have a gluten intolerance or allergy, a bagel can be a good energy-boosting pre-workout snack. CONS Bagels are fairly high in calories The typical size of a bagel has almost doubled in the past 20 years, according to the National Institute of Health, and that portion size edit is the main culprit behind the oversized calorie count. Some jumbo bagels can be more than 500 calories alone, and that’s before you add any spreads or toppings. What’s most significant here is that bagels are virtually nutrient devoid.  Bagels are high in carbs While these carbs are complex carbs (meaning they’re made up of longer chains of sugar molecules and are sometimes higher in fiber than simple carbs), the carbs found in bagels are refined, are essentially very similar to eating sugar due to the way they are digested. This also means they lack the important nutrients and fiber found in whole grains. You also want to look out for sneaky sugar bombs in sweeter styles like blueberry, cinnamon-raisin and cinnamon-sugar.  They’re rarely super-filling on their own Since the average bagel is low in fat, fiber and protein, the satiety factor can be fairly low and the blood sugar rise and fall can be more dramatic than a meal or snack that offers a more balanced macronutrient ratio.  Bottom Line Just like many nutrition decisions, the answer to “are bagels healthy?” isn’t yay or nay. You can certainly make bagels part of a healthy, well-balanced diet (and counteract most of the cons listed above). Try a sprouted grain bagel, egg, and avocado for your next morning meal and you won’t be disappointed.  And be careful with your condiments. Instead of butter, jelly or cream cheese, consider topping your serving with a source of protein and/or fat like: ¼ cup hummus + ¼ cup diced bell pepper  ¼ of an avocado, smashed + 1 teaspoon everything bagel seasoning 2 tablespoons nut butter + ½ banana, sliced 2 tablespoons Kite Hill Everything cream cheese + 1 ounce smoked salmon 1 scrambled egg or 1 hard-boiled egg, sliced RELATED: How to Choose the Healthiest Bread  5 Healthy Bagels You Can Buy Online With an eye out for total calories, carbs, portion size and quality of ingredients, we’ve browsed through the online supermarket “aisles” to round up a few healthy bagel products you can order online and have shipped to your door. Here’s five of the healthiest bagels you can buy: Silver Hills Bakery Organic Everything Sprouted Power Bagels ($5.99 for 5, target.com) Canyon Bakehouse Gluten-Free Bagel and Bread Variety Pack ($38.68 for two loaves and two bagel 4-packs, amazon.com) O’Dough’s Sprouted Whole Grain Flax Bagel Thins ($35.39 for three 6-packs, amazon.com) Dave’s Killer Bread Epic Everything Bagels ($4.79 for 5, target.com) Daily Kneads Cauliflower Whole Grain Vegetable Bagels ($3.99 for 5, amazon.com)  (photo credit: Shutterstock)

7 Ways to Enjoy Apples at Every Meal

There are so many reasons we adore the fall—and apples are on the top of the list. They’re so versatile, keep forever (almost), and loaded with fiber, vitamins, and minerals. What’s not to love? Sure, you can buy them any time of the year, but when they come in season, that’s when their flavor and nutrition really shines.  If you’re looking for some inspiration on ways to add apples to your meals, we’ve got you covered. Here’s seven recipes to enjoy all season long. APPLE SPICE SMOOTHIE Start the day off with this delicious Apple Spice Smoothie. It’s like apple pie in a jar, but without all the sugar or carbs—except for a bit of honey. A little protein powder, along with some spices will “warm” you up on a crisp fall day. APPLESAUCE There’s no end to the appeal of Homemade Applesauce. Kids love it, and can help you make it, and it can be added to almost any meal. The best part is that you can experiment with lots of different kinds of apples to determine which ones you like the best for sauce. Taste before you add any sugar—you might not need it at all. SPICED APPLESAUCE PANCAKES Once you’ve cooked up a batch of applesauce, you can use it as an ingredient in some Spiced Applesauce Pancakes. Eat them for breakfast or even for dinner (they’re not too sweet) and get some whole grain love from the pastry flour and wheat germ.  CRUNCHY CHICKEN APPLE SALAD BOATS You’ve probably heard of zucchini boats—slice the veggie in half and stuff it like you would a pepper with delicious fillings. But what about cucumber boats? We like this tasty Crunchy Chicken Salad Boat recipe. CURRIED BUTTERNUT SQUASH AND APPLE SOUP Looking for something new for lunch? Try this Curried Butternut Squash and Apple Soup. You’ll get bonus calcium and protein from Greek yogurt—adding extra creaminess. APPLE WALNUT SALAD An Apple Walnut Salad is always a classic. Add a little feta, mixed greens and an easy homemade balsamic vinaigrette. Voila! Dinner is served.  For a little protein, add some grilled shrimp or chicken on top.  ROSEMARY CHICKEN THIGHS WITH APPLE AND BRUSSELS SPROUTS  Apples and chicken are the perfect cooking companions. Try these Rosemary Chicken Thighs with Apple and Brussels Sprouts  for an easy one pan for dinner. The sweetness of the apples plays off the sprouts. (photo credit: Shutterstock)  

Fitness Pro Brian Gallagher Says Exercise (and Nutrition) Should Be Fun and Simple

That involves exercising outside, eating single-ingredient foods, and also ice cream.

How to Add Joy to Your Healthy Lifestyle, a la Joy Bauer

The TV star nutritionist’s approach to wellness involves lots of hot sauce and even more hugging.

Why Our Recipes Don’t Include Calorie Counts

There are many reasons, all of which point to empowering you to eat and ENJOY real, nourishing food.

Try These Strategies to Eat Healthy While Dining Out

Whether you dine out once a month or three times a week, it’s harder to eat healthy when you’re not the one prepping and cooking the meal (and when there are endless options). But going out to eat does not mean you have to fall completely off the wellness wagon and start binging on whatever’s in the bread basket. In this video, I’m sharing smart strategies that will help you stick to your diet at a restaurant, so you can enjoy (not ruin) the chance to socialize with friends or family over a delicious meal. I’ll explain what to look for on the menu, how to approach drinking alcohol, and the reason you should always order first. Bon appétit! How to Eat Healthy While Dining Out Photo: Jakup Kapusnak via Foodie’s Feed