by SHAPE Diet Doctor Mike Roussell, phD
Nutritionist Mike Roussell shares his foolproof formula for a healthy, delicious smoothie.Homemade smoothies are a fast and easy way to fit high-quality nutrition into your day. "Homemade" is key, as most commercial/premade smoothies are packed with simple sugars and enough calories to fuel your entire workday, putting you on the fast track to developing diabetes.
Here's a foolproof plan (plus a couple of my favorite recipes) for mixing the perfect meal or snack every time. Simply fill your blender with a little from each of the following categories, and you're guaranteed to get a nutritionist-approved final product.
1. Fats: Your optimized smoothie is a great opportunity to get in a variety of essential fatty acids. Walnuts are my personal favorite because they blend well and don't leave any grit at the bottom of your cup. They also deliver an impressive blend of mono and polyunsaturated fats, including omega-3 fats.
Other good choices: Pistachios, almonds, natural peanut butter, and canned coconut milk. If you want more omega-3s
Blog Posts by SHAPE magazine
- SHAPE magazine | Healthy Living – Tue, Feb 19, 2013 10:12 AM EST
by SHAPE Diet Doctor Mike Roussell, phDRead More »from How to Make a Healthy, Nutritionist-Approved Smoothie
These easy and cute hairdos keep your mane out of the way while you exercise and look just as good when you head to work or out on the town.
by SHAPE Diet Doctor Mike Roussell, phDRead More »from 9 Low-Carb Snacks to Eat on the Go
Low-carb snacks perfect for your busy lifestyle1. Peanut butter and celery: This classic childhood snack is both convenient and low carb. Two stalks of celery topped with 2 tablespoons of natural peanut butter has only 8 grams of carbohydrates (3 of which are fiber). It's perfectly sized and very portable; you can put them together in the morning, toss them in your bag, and they're ready whenever you are.
2. Cottage cheese: One cup of 2 percent cottage cheese is an extremely filling 190 calories with just 8 grams of carbohydrates. You can top it with 1 tablespoon of chia seeds to get an extra 5 grams of belly-filling fiber. Add 1 teaspoon of cinnamon for special antioxidants that improve your body's ability to handle carbohydrates.
In addition to being low carb, cottage cheese also contains probiotics, the healthy bacteria that help improve your digestion.
RELATED: 12 New Ways to Eat Hummus
3. Greek yogurt: Think of Greek yogurt as a creamier, carb-controlled version of regular yogurt. A 6
by Jay CardielloRead More »from Work Out like a Fashion Model
Work out like a supermodel!Fashion Week, a bustling and hectic time in New York City, just kicked off. Have you ever wondered what workouts those super-svelte models do to get runway-ready? I've worked with some of the most celebrated catwalk queens and know just what moves they love and which ones they need. The key is to perform exercises that trim and tone while strengthening the posterior chain (back), enabling models to stand tall all day long at a photo shoot or down the runway.
Below are the moves I have my model clients perform pre-show. Now you can do the same moves at home-because everyday is your own fashion show!
• This workout can be performed in sneakers or barefoot
• Perform as many repetitions as possible in 60 seconds
• Do not rest between exercises
• Perform the first cycle on your right Leg. Repeat on your left leg for the second cycle
• Complete 1 to 3 cycles on each leg, depending on your current fitness level
• Perform the workout two to three times a
Forget the chocolate! This Valentine's Day, play bartender at home for your single ladies or special someone. These festive mixed drinks will give you just enough of a buzz to get your flirt on without packing on too many extra calories.Read More »from Low-Cal Love Potions for Valentine's Day
Dessert fizz1. Dessert fizz:
200 calories, 11 grams sugar
Drink your dessert on V-Day in the form of this deliciously fizzy libation originally concocted by The Cocktail Guru, Jonathan Pogash. Thanks to dark chocolate vodka, you'll taste the complex flavors of cocoa with intoxicating notes of coffee and caramel.
Ingredients: 1 large strawberry, chopped
Handful of mint leaves
1 tsp. agave nectar
1/4 oz. fresh lemon juice
1 1/2 oz. Van Gogh Dutch Chocolate Vodka
3 oz. sparkling wine or Champagne
Directions: Muddle the strawberry and mint with agave and lemon. Add Van Gogh Dutch Chocolate and strain into chilled Champagne flute. Top with the sparkling wine or Champagne. Garnish with a strawberry slice on the rim.
RELATED: 20 New Ways to Enjoy Green Tea
Love Potion No. 92.
by Jené LucianiRead More »from Are You Making a Good First Impression?
Five surprising ways people judge you when they first meet youWhen you meet someone for the first time or simply pass a stranger on the street, it's human nature to make assumptions about them: He's conceited and lazy, she's rich and friendly, that little girl is a huge brat. And you may have wondered what people think of you the first time they lay eyes on you.
"When it comes to appearance, how you put yourself together matters more than being conventionally pretty," says Brandy Mychals, author of How to Read a Client from Across the Room (McGraw-Hill, 2012). "A job interview can be over before you even sit down because the person has already made snap judgments."
Some of the ways others come to those opinions aren't what you may expect. Check out these five things people rate you by so you can make that tenth of a second count and wow everyone at first sight.
1. Your feet do the talking: You can never have too many shoes-and people judge you based on every single pair. In a study published in Journal of Research in Personality
by Charlotte AndersenRead More »from Do or Don't? 5 Bizarre Health Fads
Experts reveal which trends to try--and which to skip!
Placental pills, oxygen shots, and more weird trends sweeping the nation.1. Placental pills: Once considered the domain of hippies and ancient civilizations, eating the placenta gained mainstream attention, if not acceptance, when Mad Men star January Jones revealed she swallowed pills made from her placenta, the organ that provides oxygen and nutrients to a baby in utero. Jones explained her decision, saying, "Your placenta gets dehydrated and made into vitamins. It's something I was very hesitant about, but we're the only mammals who don't ingest our own placentas. It's not witch-crafty or anything. I suggest it to all moms."
Do they work?
Some makers of the pills like Fruit of the Womb assert that eating one's own placenta helps speed recovery from pregnancy, prevents post-partum depression, and restores energy. But according to Mira Calton, a certified nutritionist and co-author of Rich Food Poor Food, there's no research to support these claims. "The placenta is made to
by Rachel Meltzer Warren, R.D.Read More »from The Trick to Feel Satisfied While Eating Less
Expert tips to satisfy any craving!The other week I met with a client who had a major dilemma. "I crave salty snacks like potato chips all the time," she said. "But I never ever buy them anymore." "Why not?," I asked. "Because I'm afraid I'll eat the whole bag," she explained.
Now, for some people, avoiding trigger foods altogether is a valuable strategy for weight loss-no doubt about that. But new research from Cornell University shows that it is possible to conquer cravings for favorite foods without completely sabotaging weight-loss efforts. The solution? Smaller portions.
When researchers gave 104 adults either a large or small serving of the same snack, the people with more food ate 77 percent more calories-no shock there. What is surprising, however, was that the additional calories they took in did not equal greater satisfaction. Fifteen minutes after eating, both groups felt perfectly satiated by their snacks, regardless of size.
"If you want to control your weight, here's the
by SHAPE Diet Doctor Mike Roussell, phDRead More »from How Can Shift Workers Lose Weight?
Weight-loss tips for paramedics, nurses, and more shift workers.Men and women who work in shifts who want to lose weight have to get creative, because traditional weight-loss strategies may not work for them as well as they do for the nine-to-five crowd. The big problem with shift work is that shift work itself is hazardous to your health. Researchers speculate that the disruption of circadian rhythms (which impact metabolism), decreased dietary quality, and lack of good sleep when it comes to both quality and quantity are the driving forces behind the negative health and body weight effects of shift work. You can't do much about the disruption of your circadian rhythm, but you can fix your sleep and diet.
Getting adequate rest should be a major priority for you because insufficient zzzs-particularly the level of sleep debt that can accrue with shift work-is a major metabolic problem. Research is consistently showing that poor sleep habits create a hormonal environment that conditions your fat cells to be
by Keri Gans, R.D.Read More »from Yogurt Eaters Are Healthier
Just one more reason to add yogurt to your diet: Yogurt eaters are healthier!As if you didn't already love yogurt enough, now there's more reason to dig into this delicious, creamy food at breakfast or for a snack: People who eat yogurt consume better-balanced diets than those who forgo it, Tufts University researchers say.
A recent study of more than 6,500 adults found that those individuals who included yogurt in their diets on a regular basis had overall healthier diets than those who didn't. Surprised? I'm not, but what I am curious about is what came first: the chicken or the egg? Did these people start eating more fruits, veggies, and whole grains, and then decide to add the yogurt, or did it happen the reverse way? Or maybe even all at once?
I guess you can say that, in the end, it doesn't really matter. Because what does matter is that they are consuming more key nutrients, such as calcium, potassium, magnesium, and B12, in their diets than those who don't consume the creamy snack. Calcium is so key for bone health and prevention of