by Jennifer D'Angelo Friedman for SHAPE.com
Genius healthy food swapsYou've long been using Greek yogurt in place of sour cream, mayo, and cream; upgraded from white pasta to whole-wheat noodles; and maybe even ditched wraps for lettuce leaves. All smart moves-and, luckily for our taste buds, the simple shortcuts don't stop there. The possibilities for good-for-you foods are almost endless, so stock up on avocados, black beans, coffee, and even dark chocolate, and start making all your favorite recipes healthier.
1. Shake up a coconut water cocktail: While alcohol isn't low-calorie, the sugary mixers you add to make drinks can really do you in. Try coconut water instead, which has a measly 6 calories per ounce. "It provides key electrolytes such as potassium, magnesium, and calcium," says Patricia Bannan, R.D., author of Eat Right When Time is Tight. "These may help keep you hydrated and therefore avoid a hangover if you overdo it." Be sure to choose all-natural coconut water, never from concentrate, for the
Blog Posts by SHAPE magazine
by Jennifer D'Angelo Friedman for SHAPE.comRead More »from 8 Healthy Food Hacks
by Jessica Smith for SHAPE.comRead More »from 8 Well-Meaning Workout Strategies that Backfire
Workout strategies that backfire1. Working out at the crack of dawn:
Strategy: Setting your alarm for 5:00 a.m. to fit in a gym session before work.
How it can backfire: A morning workout can be a good idea if it's your only option, but if you're skimping on sleep in order to sweat, you may be stalling your progress. Not getting enough sleep can stall weight loss and lead to everything from fatigue to type 2 diabetes in the long run. Not to mention, you may not have the same amount of energy in the wee hours of the morning.
Solution: If your jam-packed day just won't allow you to hit the hay earlier, you may need to let go of the 'all or nothing' mentality when it comes to your workouts. If you like starting your day off with some exercise, wake up just 15 minutes earlier and do a short 10-minute workout in the morning, and then fit in two more 10-minute bouts of exercise at other intervals in your day. Studies show this strategy can be even more effective than one continuous sweat
by Keri Gans, R.D., for SHAPE.comRead More »from Are McDonald's New McWrap Sandwiches Healthy?
Do McDonald's new McWrap sandwiches have a place in a healthy diet?On April 1, McDonald's is launching a huge advertising campaign to promote its new line of sandwiches called the Premium McWrap. Rumor has it that they are hoping the McWrap will attract the millennial customers who are presently going to Subway for a "healthy" sandwich.
The McWrap will come in three varieties: Chicken and Bacon, Chicken and Ranch, and Chicken and Sweet Chili, and each can be ordered grilled or crispy (read: fried). Depending on your selection, you're looking at: 360 to 600 calories, 9 to 30g fat (2.5 to 8g saturated fat), 23 to 30g protein, 2 to 3g fiber, 1,030 to 1,420mg sodium.
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With these numbers, you may be wondering if Mickey D's should even be promoting this as a healthy choice. I actually think that the McWrap can be a healthier choice for many usual fast-food partakers as well as some who might not typically go that route. It really comes down to which one you choose or how you
by Cristina GoyanesRead More »from Why Would Lindsey Vonn Date Tiger Woods!?
Why would anyone want to date Tiger Woods?You'd think that 27 mistresses equals 27 glaring red flags-much like the ones alpine ski racer Lindsey Vonn expertly dodges on the giant slalom-to stay far, far away from Tiger Woods. Instead 28-year-old Vonn has chosen to ignore the embarrassing and highly disturbing facts, including the one about how she sorta resembles the 37-year-old's blond ex-wife, Elin Nordegren.
Not to say that there's no such thing as second chances or total redemption, but between this news and singer Rihanna getting back together with rapper Chris Brown, who infamously assaulted her in 2009, we can't help but wonder: What is up with powerful women getting seduced by scummy men?
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"The reason women tend to get stuck with charming narcissists, like the Tiger Woods and Chris Browns of the world, is because they catch them on a series of really good days," says Ramani Durvasula, Ph.D., an L.A.-based licensed clinical psychologist and
by Keri Gans, R.D., author of The Small Change DietRead More »from Why Comfort Food Isn't so Comforting
Comfort food makes a bad mood worse, according to a new study.Having a bad day and reaching for "comfort" foods goes hand-in-hand for many women. Angry with your boyfriend, you grab a bag of chips. Your parents are annoying you, you reach for the pint of ice cream. Work stresses you out, you run to the vending machine and buy a candy bar. If this sounds familiar, you are not alone. But eating to bust a bad mood may only deepen your funk, a recent study says.
Penn State researchers asked women who were concerned with their diet, weight, and self-image (but who did not have any history of eating disorders) to track their eating behaviors and feelings. They discovered that moods worsened when the participants ate poorly to alleviate their negative feelings.
From counseling woman for many years in my private practice, these findings were not at all shocking to me. So many times my patients say, "I know I shouldn't have, but I was in a bad mood." They have a pepperoni pizza or a cheeseburger with
by Elizabeth Goodman ArtisRead More »from Surprising Things that Put Your Heart at Risk
Surprising factors that up your risk of heart attackAge, weight, and a family history are all known risk factors for a heart attack, but there are other, less obvious situations that can put even healthy, fit women in cardiac jeopardy. To help you become more aware of risk factors and when you should seek medical attention, we scoured research and found five surprising times your heart may be in danger.
1. You live near a highway: We all know being stuck in traffic is enough to make your blood boil, but even hearing traffic can increase your risk of a heart attack. According to a 2012 Danish study, for every 10-decibel increase in noise from nearby traffic, heart attack risk goes up by 12 percent.
Protect your ticker: Other than moving, researchers suggest regular stress-reducing activities (like yoga) if you're living life near the fast lane.
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1. You just woke up: Waking up is not the best part of the day for most of us, but it's also not the best part of the
by Jessica Smith for SHAPE.comRead More »from 3 Healthy, Homemade Pizza Recipes
These pies are so yummy and easy to make, your days of ordering greasy delivery are over!
Pizza with wilted greens, ricotta, and almonds1. Pizza with wilted greens, ricotta, and almonds:
Each slice of this pizza pie is super satisfying thanks the filling fiber and protein and fiber combo of slightly bitter escarole, creamy ricotta, and toasted almonds.
1/4 cup plus 2 teaspoons water
2 gloves garlic, thinly sliced
1/2 teaspoon chopped rosemary (fresh or dried)
1 1/2 cups escarole, washed and sliced into 1/2 inch-wide ribbons
2 teaspoons extra-virgin olive oil
1 12-inch thin-crust whole-wheat pizza shell
1 cup part-skim ricotta cheese
1/4 teaspoon fine sea salt
1/4 teaspoon black pepper
1/4 cup no-salt-added tomato paste
3 tablespoons sliced almonds
1. Preheat oven to 500 degrees. In a large skillet, combine 1/4 cup water, garlic, and rosemary and bring to a boil. Add escarole in large handfuls as each batch wilts. Cover and cook about 5 minutes until
by SHAPE Diet Doctor Mike Roussell, phDRead More »from Anatomy of a Peep
What's really in a Peep?Novelty Easter candies have been lining grocery store shelves since retailers whisked away leftover Valentine's sweets on February 15. And while you can't deny the popularity of jelly beans or Cadbury Creme Eggs, Americans' love for them pales in comparison to Peeps.
As the brightly colored foamy marshmallow treat celebrates its 60th anniversary, I figured it's time to analyze these addicting balls of sugar.
One serving of Peeps is five chick-shaped pieces, each containing 28 calories. This may not seem like a lot, but almost all of these calories come from sugar (one Peep has 7.2 grams of carbs, 6.8 of which are sugar), meaning they're as empty as it gets.
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To put it in perspective, consider that a 2012 study showed that a high-intensity kettlebell snatch workout could burn upwards of 20 calories per minute. This means that you'd need to perform a 15-minute high-intensity kettlebell workout in order
by Alanna Nuñez for SHAPE.comRead More »from Are You Hardwired to Hate Exercise?
How to find a workout you love--and stick with it.If you're the type of person who's ever huffed and puffed, struggling to push through a treadmill session while secretly wanting to slap that smug smile off the lanky runner effortlessly trotting next to you, you're not alone! And now it looks like there may be a physiological reason why some people dislike exercise more than others.
Hoping to encourage more people to leave the couch and move, researchers at Iowa State University are studying the body's biological and chemical processes to better understand the attitudes people have about exercise. So far they've made a few surprising discoveries, including that our interpretation of our body's sensations while we sweat it out influences how we feel about exercise in general.
RELATED: 7 Workouts Better than Happy Hour
Everyone, no matter their fitness level, has a physical capacity for exertion beyond which the body becomes stressed and begins to feel bad. Researchers estimate that anywhere from 10 to 50
by Cristina Goyanes for SHAPE.comRead More »from NYC Large-Sized Soda Ban Denied. Now What?
Healthy lessons to learn from the NYC large-sized soda ban rejection.Soda: 1. Mayor Michael Bloomberg: 0.
The New York City mayor's newest obesity-fighting proposal to limit the sales of sugary drinks to 16 ounces or less at restaurants, theaters, and food carts was dismissed by a state supreme court judge on Monday-just one day before the health code would have taken full effect. Considering Bloomberg's success in banning trans fats and smoking in public places, this decision came as a total surprise to most, including the businesses that had already edited their menus and ordered smaller serving cups. Perhaps the most shocked was Bloomberg himself, as well as his administration.
"Without a portion cap on sugary drinks, it will be harder to tackle an obesity epidemic that kills New Yorkers and causes misery for many thousands more who suffer from heart disease, diabetes, and other debilitating illnesses," says Thomas Farley, M.D., M.P.H., the NYC Health Commissioner. "We are confident that we will win on appeal."