BodyFit: diet

6 Things That Happen to Your Body When You Eat Fast Food

Fast food. It’s cheap, convenient and marketed to us when we’re young, in the hope that we’ll be consumers for life. For many companies, that strategy has paid off. But there’s a wrinkle in that math. If we eat too much of this stuff, that frequent consumer’s lifespan could be a lot shorter than if he’d eaten more food unassociated with clowns, colonels, kings and freckle-faced girls with red pigtails.

1. You’ll increase your obesity risk

If you switch from a balanced diet of whole foods to one of fast food, the most obvious difference you’d register would be the enormous uptick in (largely empty) calories you’d consume per meal. Hello, belly fat — and worse: “The high calorie intake can lead to obesity, which puts you at risk for developing chronic diseases,” warns Jim White, RD, ACSM, owner of Jim White Fitness&Nutrition Studios.

2. But you’ll also starve

nutritionally speaking. The high calories in fast food are accompanied by low nutritional content. Too much of that, and your body will begin to lack the necessary nutrients it needs to function properly. “Your body is temporarily full with empty foods that don’t provide nourishment, so even though you may have eaten a lot of calories, you won’t be satisfied for long,” says Amy Shapiro, MS, RD, CDN, founder of Real Nutrition NYC. For 150+ ideas for delicious foods that will slim your waist without sacrificing flavor, check out the best-selling Zero Belly Cookbook — test panelists lost 16 pounds in 14 days!

3. You'll increase your cancer risk

PhIP is short for 2-Amino-1-methyl-6-phenylimidazo(4,5-b)pyridine. According to the Physicians Committee for Responsible Medicine, this catchy-sounding chemical appears in the grilled chicken marketed by a major fast-food chain. “The organization says the substance, which forms when meat is heated to a certain temperature, is associated with human breast, prostate and colon cancers,” says Seth Santoro of LA Life Chef.

4. You’ll heighten your risk of heart disease

Fats commonly found in fast food are made up of saturated fatty acids. Those are fats that are solid at room temperature, often derived from animals and some plant oils. You’ll find it abundant in, say, a cheeseburger. Jim White warns that these fats can raise the blood cholesterol levels, which leads to an increased risk of cardiovascular disease. So kick your fast-food habit and stock up on these 10 Foods That Make Your Heart Younger!

5. Memory and cognitive function will decline

Fast foods like bacon burgers, some fried foods and milkshakes can be high in saturated fats. “It’s been long established that saturated fats can negatively impact the heart, but there’s also research that suggests high saturated fat intake may negatively impact brain function and memory,” says Marisa Moore, MBA, RDN, LD. She adds that higher intakes of saturated fatty acids may impair memory speed and flexibility and prospective memory (your ability to remember to do what you intended). You intended not to pull into the drive-thru, remember?

6. You’ll be constipated

Dietary fiber (commonly found in vegetables, fruits, whole grains, nuts and seeds) plays a dominant role in the digestive system. Fiber helps keep your digestive tract working properly as it ushers wastes out of the body. It can help lower cholesterol and keep blood-sugar levels normal. “Unfortunately, most fast foods don’t contain high dietary fiber contents,” says White. What does? These 11 Best High-Fiber Foods for Weight Loss!

Slimming and Refreshing Frozen Treats

To help you achieve a balance of happy and healthy, we rounded up some of the healthiest homemade frozen treats you've ever tried. Simple sliced bananas can be a refreshing way to cool off as well as satiate that sweet tooth. Our mixed berry clusters are the perfect way to snack guilt-free. With recipes for quick summer bites, granitas, and ice pops, all of your frozen cravings will be satisfied even as you slim down for summer!

Applesauce Ice Pops

Nothing says summer like ice pops, and the flavor possibilities are limitless. If you can freeze it, it can become an ice pop! Applesauce ice pops are especially great snacks for both children and adults. Pureéd applesauce works best — it can be thinned out with water, making for a consistency more suitable for freezing. Children love this snack because it puts the familiar — applesauce — on a stick! Adults will love it, too, particularly with the addition of chopped herbs like mint or rosemary for a grown-up spin on a childhood favorite.

What's Healthier, Oranges or Orange Juice?

Researchers in Germany and Saudi Arabia compared the carotenoid, flavonoid, and vitamin C amounts in fresh orange segments, orange puree, and orange juice, and found the bioaccessibility—or amount of food available for your intestines to absorb—was higher for all of the nutrients in the OJ compared to those in the orange segments or the puree. The bioaccessibility of carotenoids increased three to four times while the flavonoids increased four to five times. There was also about a 10 percent increase in the bioaccessibility of vitamin C in the orange juice compared with the orange segments or puree.

So Could OJ Be Better for You?

For juice lovers, this study is good news—but don't stock up on bottles of OJ just yet. The study wasn't done on humans, but rather using test tubes and flasks to mimic digestion, so further research is needed (especially in humans!) to strengthen the findings. Even more: Oranges and products made from oranges naturally contain low amounts of both carotenoids and flavonoids. Similarly, small differences in flavonoids available may not be significant to your health.

Ultimately, the fruit itself may be the better bet—much of the fiber in oranges is lost during juicing. (Fiber doesn't need to be boring! Whip up one of these Healthy Recipes Featuring High-Fiber Foods.) If you look at the amount of fiber in juice compared to 1 cup of orange segments, it's 0.7 grams and 4.3 grams, respectively. That's a big difference! Further, many orange juice beverages contain added sugar and not much real juice. This is why it's important to always read the labels to ensure your juice is made from, well, 100 percent juice.

Determining the sugar differences between an orange and 100 percent orange juice is a little trickier too. A portion of OJ (1/2 cup) contains 10.5 grams of sugar. It takes 1 1/2 oranges to make 1/2 cup of orange juice—so whether you eat the fruit or drink the juice, you'll get the same amount of sugar. When you start gulping downs cups of OJ, though, sugar can absolutely get out of control. It's much easier to drink 2 cups of juice than to eat the six oranges it took to get the juice!

Lentils

In addition to 18 grams of protein per cup (cooked), this legume offers 16 grams of fiber (nearly two-thirds of your daily need); more than a third of your daily iron requirement; and 90 percent of your daily folate needs. Lentils are also high in B vitamins, which help your body convert food into energy.

Whole Wheat Pasta

Swap regular pasta for the whole wheat kind. While 8 grams of protein is roughly the same amount white pasta offers, whole wheat has more fiber and is a good source of B vitamins.

Wheat Berries

You already know grains like quinoa are high in protein, but have you tried wheat berries? The versatile whole grain is a favorite for breakfast, lunch or dinner, plus it packs 6 grams of protein per quarter cup (dry). Similar grains like kamut, farro, and buckwheat groats all contain roughly the same amount of protein.

Peanut Butter

Peanut butter and other nut butters (like almond or cashew) have the same protein level as the nuts they come from by weight. In this case, that means 2 tablespoons of peanut butter have 8 grams of protein.

Peas (Green—Not Snow or Snap)

These little guys pack a protein punch—8 grams of protein per cup (raw) in addition to 7 grams of fiber per cup. Raw peas also cover your daily vitamin C intake and nearly half of your daily vitamin K intake.

Broccoli

Here's a good reason to eat your broccoli: It contains 3 grams of protein per cup (raw), all of your daily vitamin C and K intake, and 8 percent of your daily potassium intake.

Cheesy Cast-Iron Skillet Scrambled Eggs

Cheese and eggs taste great together and may help combat osteoporosis. The reason: calcium in cheese is more easily absorbed into the body with the addition of vitamin D-rich eggs.  This recipe calls for fresh goat cheese and a few chives snipped on top. Have it ready in under 15 minutes!

Frittata With Ricotta and Mixed Greens

Next time you have guests over wow them with this. Protein, healthy fats, and greens make this delicious, low-calorie frittata as healthy as it is delicious. Dark, leafy greens like kale, Swiss chard, or mustard greens are about 30 calories a serving and among the healthiest foods you can put on your plate, with loads of vitamins A, C, and K, plus fiber. Don't skimp on the fresh herbs called for in this recipe; they deliver a healthy dose of antioxidants along with flavor.

Scrambled Eggs with Chilies

These spicy eggs are like sunshine on a plate. They cook up in 4 minutes, pack nearly 20 grams of protein and a measly 6 grams of carbs, and the hot chiles are natural fat-burners and mood boosters. This recipe calls for using two large eggs plus egg whites, but you can swap that ratio if you are watching your saturated fat and cholesterol.

Bacon and Jalapeno Egg Sandwich

This crispy, meaty breakfast sandwich was inspired by the classic McMuffin, but it's so much better for you! Our version calls for organic eggs, a whole-grain English muffin, reduced-fat cheese, and a metabolism-boosting jalapeno pepper. Low-fat, high-protein turkey bacon makes it hearty enough to keep you full and satisfied all day.

Mini Smoked-Salmon Frittatas

Possibly the healthiest and most delicious brunch recipe ever created, these mini frittatas pack 17 grams of protein each, almost no carbs, and loads of heart-healthy omega-3 fatty acids, thanks to the smoked salmon. They cook up in less than 30 minutes, so why not make them this weekend?

Quinoa

Most grains contain a small amount of protein, but quinoa—technically a seed—is unique in that it contains more than 8 grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. (Because of that, it's often referred to as a "perfect protein.") Plus, it's amazingly versatile: Quinoa can be added to soup or vegetarian chili during winter months, served with brown sugar and fruit as a hot breakfast cereal, or tossed with vegetables and a vinaigrette to make a refreshing summer salad.

Nuts and nut butter

All nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet. But because they are high in calories—almonds, cashews, and pistachios for example, all contain 160 calories and 5 or 6 grams of protein per ounce—choose varieties that are raw or dry roasted. Nut butters, like peanut and almond butter, are also a good way to get protein, says Penner: "Look for brands with as few ingredients as possible—just nuts and maybe salt," she says. "Skip the ones with hydrogenated oils or lots of added sugar."

Beans

There are many different varieties of beans—black, white, pinto, heirloom, etc.—but one thing they all have in common is their high amounts of protein. Two cups of kidney beans, for example, contain about 26 grams (almost the same as a Big Mac, which has 25 grams!). And you don't have to make beans from scratch to reap their nutritional benefits, says Christine Gerbstadt, MD, RD, author of Doctor's Detox Diet. "If you want to buy them dried and soak them overnight before you cook them, that's fine," she says. "But it's also perfectly okay—and much easier—to buy them canned, rinse them, and heat them up over the stove."

Chickpeas

Also known as garbanzo beans, these legumes can be tossed into salads, fried and salted as a crispy snack, or pureed into a hummus. They contain 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories. "You can make a really great meal with some whole-wheat flatbread, some veggies, and some homemade hummus," says Gerbstadt. "Just toss a can of chickpeas in the blender with some herbs and some tahini or walnut oil and you're good to go."

Tempeh and tofu

Foods made from soybeans are some of the highest vegetarian sources of protein: Tempeh and tofu, for example, contain about 15 and 20 grams per half cup, respectively. "They're highly nutritious, and they can really take on the taste and texture of whatever type of food you're looking for," says Gerbstadt. "I love that you can get a really soft tofu and mash it with a fork, or you can get a firm one and have a really substantial product that can stand in for meat."

Edamame

Not crazy about meat substitutes? Get your servings of soy the way it appears in nature: Straight from the soybean, still in the pod. Boiled edamame, which contains 8.4 grams of protein per half cup, can be served hot or cold and sprinkled with salt. Try it as a snack, an appetizer before dinner, or added to salads or pastas (minus the shell, of course.)

8 Easy Ways to Make Every Meal Healthier

Omelette

It may sound like a given, but be sure to load up on veggies for this morning meal, suggests Elizabeth Jarrard, RD, LDN, content specialist at Vega. The colorful additions are full of fiber, which will boost satiety and maintain a healthy weight, says Rachel Fine, MS, RD, CDN. And don’t just stick to egg whites. The sunshine-colored centers contain choline—a nutrient that helps fight fat and bolsters brain health—and good-for-you nutrients like iron, vitamin D and more. Your game plan: Mix one entire egg with half a cup of egg whites, and add the veggies of your choice, suggests Fine.

Oatmeal

Hop on the chia seed train! With 11 grams of fiber and 4 grams of protein per ounce, they’re proof that the small can be mighty. Plus, these teeny seeds also pack plenty of cancer-fighting omega-3 fatty acids and bone-boosting minerals, like calcium and phosphorus (a nutrient that may also improve your aerobic capacity), says Fine. Just sprinkle some into your oatmeal to boost your energy levels and keep tummy rumbles and grumbles at bay.

Smoothie

Use less fruit and add nuts, seeds, and coconut or nut butter (or even avocado) to make your morning sips higher in protein and lower in carbs, suggests Jarrard. While these additions may bump up the calorie count, your smoothie will be more nutrient-dense and will keep you fuller longer, she says.

Yogurt Parfait

Make sure the base ingredient (we’re looking at you, yogurt) is not only high in protein, but also of the Greek variety, suggests Jarrard. One of our favorites: Fage Total 2% Greek Yogurt. It’s brimming with protein—we’re talking 20 grams per 7-ounce container–and its fat content will help the body absorb the naturally-occurring, fat-soluble vitamins.

Salad

Apart from topping them with eggs, there are a few other ways you can turn your greens into an even healthier habit. First of all, you might want to ditch the fat-free dressings. Much like eating eggs, dressings rich in monounsaturated fat (think olive or canola oil) amp up carotenoid absorption when you’re filling up on salads, according to a study published in the journal Molecular Nutrition & Food Research. To go the extra mile, Fine suggests adding a scoop of quinoa to your salad for an extra dose of protein, fiber and essential amino acids. Top it off with slices of avocado for some healthy, inflammation-fighting fats.

Sandwich

First and foremost, don’t necessarily consider bread Public Enemy No. 1. Eat bread that tastes good and that won’t leave you starving in 20 minutes, suggests Jarrard. Your best bet? Whole-wheat bread—Fine suggests Ezekiel bread in particular. “You want to have visible nuts and seeds, and it shouldn’t just be oats sprinkled on top of the loaf,” she says. Containing six grains (and all nine essential amino acids), Ezekiel 4:9 Sprouted Whole Grain Bread totally fits the bill.

Another trick of the trade: Ditch the mayo and spread hummus or slices of avocado on your sammies, suggests Jarrard. And if you’re dead-set on using the creamy white stuff, Fine recommends swapping it out for good ol’ 2% Greek yogurt—doing so will add protein and healthy fat to your meal and boost its overall nutritional profile. If this is something you’re nervous about, try going halfsies: dial back your dollop of mayo by half and mix that together with Greek yogurt to whip up your tuna or chicken salads. You’ll get that same creamy taste, but with more nutritional benefits.

Pasta Dish

If you’re whipping up a pasta sauce, try throwing some flax seeds in the mix, suggests Fine. “They’re a great source of healthy unsaturated fats, which are powerhouses for the body’s immune system,” she says. See, because our bodies are exposed to pollutants in the environment, they’re in a constant state of low-severity inflammation. Thanks to their unsaturated fat content, flax seeds help the body battle that inflammation, according to Fine.

Protein and Steamed Veggies

How can the leanest meal on a menu get even healthier, you ask? Simple: with some added fat. While you definitely get kudos for shying away from cheesy and saucy eats, steamed veggies just won’t give you the most nutrients, says Jarrard. To increase the absorption of fat-soluble vitamins and nutrients (like lycopene!), she suggests drizzling a little olive oil on top.

Popcorn

If you need to nosh, pick popcorn. It's loaded with fiber, which leaves you feeling satisfied for hours by slowing digestion. And that's not all. When researchers in a Nutrition Journal study fed people either popcorn or potato chips, they found that 15 calories' worth of low-fat popcorn was as satisfying as 150 calories' worth of chips, thanks to the superior snack's combo of being low in calories and high in volume. "Popcorn also has more crunch and texture, so it takes longer to eat," Nolan Cohn says. "That gives your brain the time it needs to register that you've had enough food."

Popcorn Ideas

Prep better-for-you Cracker Jacks: Toss one cup of air-popped popcorn with one tablespoon each of peanuts and maple syrup.
Top corn chowder or tomato soup with a heaping handful of popcorn.
Swap popcorn for puffed rice cereal in marshmallow crispy treats.

Sriracha

It's made with chili peppers, which are rich in the appetite suppressant capsaicin. An analysis of 20 studies in the journal Appetite revealed that this compound has multiple weight-loss benefits, such as increasing body temperature, which ups your calorie burn, and helping you feel fuller. "Our taste buds have receptors that are directly linked to our brains," explains Amy Myrdal Miller, R.D., a culinary nutrition expert in Carmichael, California. "When capsaicin hits those receptors, they fire neurons that trigger the release of gut hormones that kick off the satiety response."

Sriracha Ideas

Give your usual PB & honey sandwich a Southeast Asian spin by drizzling it with sriracha.
Add sriracha to mac and cheese. The heat will slow you down so you'll savor the comfort food instead of inhaling it.
For a salad with extra kick, whisk sriracha into ranch dressing.

Rye Crisps

Trade in your toast. When volunteers in a Nutrition Journal study ate a breakfast containing either wheat bread or rye crisps, those who consumed the latter felt 21 percent less hungry four hours later. They also downed 8 percent fewer calories at lunch. Researchers suspect that rye contains a special kind of fiber, known as viscous fiber, that expands in your gut to slow digestion and the release of carbs into your bloodstream. The result: lower blood sugar and stabilized insulin levels, so you're less hungry. Look for brands like Wasa or Ryvita rye crisps in the cracker aisle of your supermarket.

Rye Crisp Ideas

Have a couple of rye crisps with hummus and smoked salmon for breakfast.
Make croutons for salad: Break rye crisps into chunks, spray with olive oil cooking spray and season with sea salt, pepper and garlic powder. Bake in a 375° oven for 10 minutes.
Upgrade bruschetta by topping rye crisps with chopped fresh tomatoes, kalamata olives, basil and a little balsamic vinegar.

Portobello Mushrooms

These 'shrooms pack a special punch. They're high in glutamate, an amino acid that has a savory "fifth taste" called umami (the other four are sweet, sour, bitter and salty). When volunteers in a British study slurped soup with or without this flavor, umami eaters ate less but felt just as satisfied. While researchers aren't sure exactly why, they suspect that umami's rich, meaty flavor may play a role.

Portabello Ideas

Make a portobello pizza. Top grilled portobello caps with marinara sauce, shredded mozzarella and fresh oregano and bake in a 400° oven for five minutes.
Dice mushrooms and sear in a hot frying pan coated with olive oil. Then sub them for half of the ground beef in your taco.
Trade oven-crisped portobellos for bacon in a PLT. Brush thinly sliced portobellos with olive oil, sprinkle with smoked paprika and bake in a 250° oven for 40 to 45 minutes. Layer them on toasted ciabatta with lettuce, tomato and mayonnais.

Dark Chocolate

It sounds almost too good to be true: When researchers at the University of Copenhagen fed volunteers a morning meal of either dark or milk chocolate, the dark chocolate eaters reported less hunger afterward. Even better, they consumed 17 percent fewer calories at lunch. We're not suggesting that you start your day with a chocolate bar, but when a craving strikes, reach for the dark stuff. "It's higher in protein and fat but lower in sugar than milk chocolate, which causes a slower release of sugars into your bloodstream," Myrdal Miller says.

Chocolate Ideas

Toss dark chocolate chips and chopped tart dried cherries into low-fat plain Greek yogurt.
For a dessert quesadilla, spread one tablespoon of almond butter on half of an eight-inch whole-wheat tortilla. Top with sliced banana and one tablespoon of chopped dark chocolate. Fold in half; heat in a nonstick pan.
Swirl a few tablespoons of unsweetened cocoa powder into your favorite chili recipe.

Reduces Your Risk of Melanoma

Four mugs a day may lower the risk of malignant melanoma by up to 20 percent, according to a study published in the Journal of the National Cancer Institute. Turns out, vitamin derivatives that protect against UV rays are released when coffee beans are roasted, and coffee's polyphenol compounds help keep the body's cancer-fighting processes under control. Sorry, though—you still need to slather on the SPF.

Decreases Your Chance of Diabetes

Here's some sweet news: A study published in the European Journal of Nutrition links coffee with a 30 percent reduced risk of developing type 2 diabetes. "The exact reason why hasn't been established, but certain animal studies suggest coffee may reduce excess liver glucose output," says Rob van Dam, PhD, an associate professor of epidemiology and public health at the National University of Singapore.

Boosts Your Antioxidants

"Coffee is a potent antioxidant," says Stephanie Middleberg, RD, founder of Middleberg Nutrition in New York City. "In fact, the average American actually gets more antioxidants from coffee than from fruits or vegetables." Good news considering antioxidants up your body's ability to block the activity of chemicals known as free radicals that damage cells, and can cause certain cancers and heart disease. Drink to that!

Guards Against Depression

Talk about a pick-me-up—those who consumed two to three cups of coffee daily had a 15 percent lower risk for depression, according to a study published in Archives of Internal Medicine. It's thought that caffeine boosts your energy and feeling of well-being by aiding in the release of feel-good serotonin, explains Michel Lucas, PhD, co-author of the study and a visiting scientist at the department of nutrition at the Harvard T.H. Chan School of Public Health.

Helps Prevent Alzheimer's Disease

This is your brain on coffee: In research published in the journal Neurobiology of Aging, regular moderate caffeine intake was shown to slow memory decline by preventing the development of amyloid plaques—a protein that blocks the spaces between brain cells and is a hallmark of Alzheimer's.

Keeps Your Eyesight Strong

Yes, you're seeing this correctly—a cup of your daily brew may help prevent against retinal degeneration, according to a study published in the Journal of Agricultural and Food Chemistry. Researchers at Cornell University believe the connection may be linked to the chlorogenic acid found in coffee and its ability to fight against free radicals that lead to tissue damage and loss of sight.

Improves Liver Health

To top off the pro-caffeine data: Those who drink three cups of coffee a day are about 25 percent less likely to have abnormal liver enzyme levels, according to a study published in Hepatology. "There are many detoxifying compounds in coffee," says Qian Xiao, PhD, lead researcher on the study and a cancer prevention fellow at the National Cancer Institute.

Steps Up Your Fitness Game

You may want to sip on a steamy beverage before your next sweat session. Research published in the Journal of Applied Physiology showed that two cups of coffee ingested 45 to 90 minutes before cycling resulted in an increase in energy, leading to a boost in workout performance. "Caffeine's effects on the central nervous system act in opposition to fatigue and it also increases adrenaline and the release of dopamine," says Matthew Schubert, an author on the study and a postdoctoral fellow at the Center for Physical Activity and Weight Management at the University of Kansas Medical Center. "We also found that it made exercise feel more enjoyable and less strenuous." A win-win!

Milk swap

Switch from 2% milk to fat-free milk. You just saved 117 calories.

Healthy trade-offs

You can take these tips to the bank. Here are small swaps that add up to big calorie savings.

Different dressing

Switch from ranch salad dressing to balsamic vinegar. You just saved 128 calories.

Bag the bagel

Switch from a bagel with cream cheese to a light English muffin with jelly. You just saved 360 calories.

Snack on this

Switch from multigrain chips to a fruit leather. You just saved 95 calories.

Downsize

Switch from a large fries to small fries. You just saved 270 calories.

Happier trails

Switch from trail mix to dried fruit. You just saved 61 calories.

Feat: An overseas flight

You've downloaded a bunch of movies and games onto your iPad. Unfortunately, there's no app for jet lag.
Fuel: A smoothie, a bowl of soup — or nothing at all

Why it works: "The dry, recycled air and the altitude are dehydrating, which can make you feel tired," says Elizabeth Boham, MD, RD, a nutritionist in Lenox, Massachusetts. "Fitting in as many liquids as possible can help counteract that." Try to time your last preflight meal according to when you land: Scientists at Harvard Medical School found that you may be able to avoid jet lag by fasting for at least 16 hours before eating breakfast in your new time zone. "Your body's circadian rhythm is dictated by when you sleep and eat, so if you reset both, you'll be less likely to feel groggy when you get to your destination," Dr. Boham explains.

Feat: A big presentation

You need to stay focused and be able to think on your feet if your boss throws you a curveball or PowerPoint freezes.
Fuel: Half a turkey sandwich, coffee and a stick of gum

Why it works: A small coffee will help you focus without delivering a huge jolt to your system. "Caffeine peaks within 30 to 60 minutes after consumption, so time your beverage accordingly," says Leslie Bonci, RD, the director of sports nutrition at the University of Pittsburgh Medical Center and a FITNESS advisory board member. "And the turkey provides protein, giving you some slow-burning energy without having too much food in your stomach. Any protein will do as long as it's lean — fatty foods take longer to digest, and sometimes food doesn't sit well when you're nervous." End your meal with a stick of gum: Researchers at Cardiff University found that chewing the fruit or mint kind can help improve alertness, enhance your mood, and speed up reaction time.

Feat: Slipping into a two-piece

When you're about to brave a bikini, you don't want to look bloated.
Fuel: A spinach salad or a banana

Why it works: Consuming 200 milligrams or more of potassium helps flush bloat-causing fluids from your system, explains Christine Gerbstadt, MD, RD, the author of Doctor's Detox Diet. A large banana contains nearly 500 milligrams of the mineral, and a cup of fresh spinach packs more than 800. On beach day, just steer clear of sources like cruciferous veggies (think broccoli and cauliflower), beans and dried fruit, "which contain excessive amounts of fiber that can lead to gas," Dr. Gerbstadt says.

Feat: A night out sans hangover

Keep the gimlets with your girlfriends; lose the morning-after repercussions.
Fuel: A tuna sandwich or a sushi roll

Why it works: "Just having some food in your system helps slow your body's absorption of alcohol and gives your natural stomach acids something to digest instead of irritating the empty stomach lining, so that nausea is less likely," Dr. Gerbstadt says. What's more, selenium, which is found mainly in fish, may lessen hangover symptoms like vomiting and headache. But the mineral doesn't do much to prevent drinking's other unsavory side effects, including drowsiness and fatigue. Those are caused in part by dehydration, so offset each cocktail you order with a glass of water or club soda.

eat: Getting him hot but not bothered

You would like this date to end with a passionate, goose-bump-inducing kiss, not a kiss-off.
Fuel: Milk or peppermint tea

Why it works: If you ate a big plate of pesto pasta right before Mr. Big texted to ask whether you had plans, down some dairy. According to Ohio State University researchers, milk reduces the presence of allyl methyl sulfide — a compound in garlic that makes your breath smell bad — by half. "Just be sure to brush your teeth and the back of your tongue afterward," advises physician Sheri Emma, MD, who works with Patti Stanger of Bravo TV's The Millionaire Matchmaker. "Milk contains natural sugars that get digested by the bacteria in your gut and produce sulfur, which can also lead to smelly breath." Are butterflies getting the best of you? Peppermint not only masks odor, but has also been shown to aid digestion and soothe an upset stomach, Dr. Gerbstadt says.

Faux-fry

"Next time you crave fried onion rings or chicken tenders, try this trick: coat the food with egg whites and a mixture of grated Parmesan cheese, whole-wheat flour, and panko breadcrumbs; spray with a bit of cooking spray, then put it into a 450 degree oven for 10–15 minutes. You’ll have a crispy, healthier treat with the same indulgent taste."

Collect your candy wrappers

"Instead of throwing away a wrapper after you indulge in something sweet, keep it in a jar. It’ll help you be more aware of how much you’re eating."

Go gourmet

"Sometimes, we keep eating because we don’t get that taste hit we’re looking for; bland store-bought cookies, weak milk chocolate, and dry baked chips are among the worst offenders. Trade up for the gourmet version—a killer cookie, some intense dark chocolate, olive oil potato chips—and you’ll be satisfied with less."

Picture your payoff

"Make a collage with pictures that represent you reaching your goal—and look at it when a craving hits. Then ask yourself if having that doughnut will bring you closer to your goals."

Sneak in some nutrition

"Don't fight your cravings—become friends with them by trying to sneak in a little nutrition, too. Have what you love and crave, but think of a way to make it a little healthier. I make my hot chocolate with carrot juice to get a little health boost."

Kale Salad

Meet your new favorite lunch dish: a salad with kale, carrots and radishes, all chopped in the blender to slash prep time. Ffrench found the key to chopping the vegetables was adding ample water to the blender—and then draining them thoroughly.

Chopped Kale Salad (serves 4–6)

For the salad

3/4 cup pine nuts, toasted

1 bunch kale, ribs and stems removed

2 carrots, peeled and cut into 2-inch chunks

6 radishes, cut in half

2 ounces blue cheese, crumbled (about 3 heaping tablespoons)

For the dressing

1 garlic clove, peeled

1/2 avocado, pitted and peeled

1/4 cup freshly squeezed lemon juice (juice of about 2 lemons)

1 tablespoon Dijon mustard

2 tablespoons water

1 tablespoon raw honey

1/2 cup extra-virgin olive oil

1. Put kale in blender and add 4 cups water. Pulse 8 to 10 times with short, quick pulses. Drain and put in a large salad bowl lined with paper towels.

2. Add carrots and radishes to blender and fill with enough water to cover. Pulse several times until chopped, drain and add to salad bowl.
3. To make the dressing: Place garlic in blender and pulse several times. Add remaining ingredients, except olive oil. Process on high for 30 seconds. Add oil and blend until thoroughly mixed.

4. Remove paper towel from bottom of bowl and toss salad with dressing and pine nuts. Sprinkle with blue cheese. Toss and serve.

Salmon Burgers

Cooking burgers in a skillet becomes something to look forward to with Ffrench's salmon patties. Rather than mix together the ingredients in a bowl, Ffrench tosses them all in the blender, where they create a chunky mixture in seconds.

Salmon Burgers (serves 4)

For the burgers

1 pound skinless, boneless salmon fillet, cut into large chunks

3 ounces smoked salmon

1 large egg

3/4 cup watercress

1 teaspoon lemon zest

1/8 teaspoon freshly ground black pepper

1 tablespoon extra-virgin olive oil

1. To make the burgers, place all ingredients except the oil in the blender and pulse four to five times until just combined. The mixture should be chunky.

2. Form mixture into four patties and place on waxed paper.

3. Heat oil in a skillet over medium-high heat. Carefully slide patties into heated skillet and cook about 4 minutes on each side or until heated through. Serve on buns.

Creamy Soup

This technique of simmering vegetables in broth until they're nearly falling apart, then pureeing them in a blender works well with cauliflower, broccoli, carrots, and sweet potatoes. "The Blender Girl" Tess Masters' guilt-free—and totally brilliant—way to add a creamy texture without cream? Blending the cooked vegetables with 1/4 cup cashews.

Creamy Cauliflower Soup (serves 4)

2 tablespoons olive oil

2 teaspoons chopped garlic, plus more to taste

2 cups chopped leeks (white parts only, from 2 or 3 leeks)
Salt

1 head cauliflower, chopped

7 cups vegetable broth

1/4 cup raw unsalted cashews or 1/4 cup blanched slivered raw almonds, soaked

3 tablespoons chopped chives or a grating of nutmeg (optional; choose one, not both), to garnish

1. In a large saucepan, heat oil over medium heat and saute garlic, leeks, and 1/4 teaspoon salt until the vegetables are soft, for 3 minutes. Add cauliflower and saute 1 more minute. Add broth, increase heat to high, and bring just to a boil. Reduce heat to medium and simmer about 30 minutes, until cauliflower is completely tender. Stir periodically and mash the cauliflower with a wooden spoon.

2. Remove the saucepan from the heat and allow the soup to cool slightly; stir in the nuts. Pour the soup into your blender in batches and puree on high for 1 to 2 minutes, until smooth and creamy. (Remember to remove the plastic cap in the blender top and cover the opening with a kitchen towel so steam can escape while you blend.) Return the soup to the saucepan and warm it over low heat. Stir in salt to taste. To serve, ladle the soup into bowls and garnish with either chopped chives or grated nutmeg.

Sauces

It's no surprise that marinades and salad dressings contain salt, since they taste salty. But it may shock you just how much they have. A two-tablespoon serving of salad dressing or barbecue sauce may pack 300 mg of sodium (10 to 15% of your day's quota)—and you often use two servings or more on your food.
Same with marinades, which can pack nearly a fifth of your limit in just one tablespoon, which isn't even enough to cover one chicken breast. Control sodium by making these marinade recipes and salad dressing recipes at home.

Cottage cheese

Cottage cheese is a good source of calcium and protein. Low-fat cottage cheese packs a whopping 28
grams of protein for only 160 calories. The catch: a one-cup serving can contain almost 1,000 mg of sodium—about 40% of what you're supposed to have in an entire day. Look for no-salt-added cottage cheese. Greek yogurt, which contains just 60 mg of sodium per serving, is a worthy high-protein substitute.

Cereal

Cereal can be healthy way to start your day—or a salty one. Many cereals have 180 to 300 mg of sodium
per serving—up to 12% of what you should consume in a whole day—and that's if you only pour one serving in your bowl. Better bet: stick with plain oatmeal topped with fruit, or one of these 20 super-healthy breakfast foods.

Baked goods

You know that packaged cakes and doughnuts are packed with sugar and carbs, but they're also salty. One
Entenmann's crumb doughnut, for example, supplies you with over 200 mg of sodium (about 10% of your day's limit). Packaged baked goods rely on sodium as a preservative in addition to any salt used during baking. These treats already have a lot of negative things going for them (lots of calories, fat, and sometimes trans fat), so try one of these healthier cookie recipes at home.

3 Ways to Crush Nighttime Cravings

1 CASEIN CRAVING

Casein is ideal for evening consumption because it is slow to digest, which means that your body will get a slow trickle of amino acids while you sleep. So why not make a casein ice cream or pudding? Simply add some water to 1-2 scoops of casein and then mix until viscous.
To make it even more tasty you can also add some nonfat Greek yogurt. Then, just put it into the fridge or freezer for a couple of hours and voila – casein dessert that actually supports muscle building. Aim for 20-40 grams of casein per serving.

2 JELLO JACKED

Another use for casein is to mix it into Jello. Simply add a couple of scoops of casein – or even whey, if you must – to the mix and prepare as directed. If you want to go a step further, you can also add some powdered BCAAs to give you a super mix that gets you swole while you snooze. Experiment with your ratios until you find the right consistency for you. The goal should be 15-25 grams of protein per serving.

3 FIBER UP

You may already know that slowing digestion is good for stabilizing blood sugar and keeping cravings at bay. And soluble fiber is ideal for this because it delays the emptying of your stomach and keeps you feeling fuller, longer. So why not put this asset in play while you sleep? Great snack sources before hitting the sheets include apples, pears, oatmeal, flax, celery and carrots. But don’t ruin your indulgence with sugars, sweeteners, fatty dressings like ranch or blue cheese. Keep your focus on what the goal really is with consuming these foods – slowing digestion for your nighttime fast.