Blog Posts by From the editors of Runner's World

Chocolate-lovers have had a lot to celebrate in recent years. In 2011, the University of Cambridge reported that eating dark chocolate can lower rates of stroke, high blood pressure, and heart disease, thanks to its high concentrations of antioxidants called flavonols. The same year, a study published in The Journal of Physiology found that moderate chocolate consumption may cause muscle changes that improve athletic endurance. And a study published in 2012 discovered that people who eat chocolate frequently (at least a few times per week) weigh less than those who rarely eat it. No wonder people go crazy for the sweet stuff! (Avoid overloading on sweets by learning How to Spot a Sugar Sneak Attack.)

Of course, reaping these various health benefits hinges on eating the right type and amount of chocolate. "I generally recommend having one to 1.5 ounces of dark chocolate per day or roughly one tablespoon of cocoa a day," says David Katz, M.D., M.P.H., director of Yale University's

In a surprising article from a blue-chip panel of experts, the New England Journal of Medicine has shredded many of our most fervently held beliefs about obesity and weight loss. The article begins: "Passionate interests, the human tendency to seek explanations for observed phenomena, and everyday experience appear to contribute to strong convictions about obesity, despite the absence of supporting data." All this misinformation could be the culprit of inconsistent results (see how your metabolism suffers, in the Dangers of Yo-Yo Dieting).

The rest of the "special article," which deals with "myths," "presumptions," and "facts," reads much like a feature story in your favorite health magazine. Only the conclusions are the opposite of what you have read and heard dozens of times. As briefly as possible:

WEIGHT LOSS MYTHS

1. Small changes can yield big results over time.
Fact: Nope, the actual changes may be only 20% of what you have been told.

2. Weight-loss goals must be realistic.

These munchies satisfy your cravings and offer surprising health benefitsIt's the middle of the afternoon, dinner is hours away, but your stomach is growling. Should you have a snack? Yes, as long as you choose wisely. When done right, snacking can be a key component of a everyone's daily diet, says sports nutritionist Deborah Shulman, Ph.D. "Eating every three or four hours can help control your appetite." It can also provide nutrients you need before and after a workout, says Pamela M. Nisevich Bede, M.S., R.D., a nutrition consultant for Swim, Bike, Run, Eat! But be judicious with your mini-meals. Constant grazing can lead to weight gain; have just one or two snacks a day (each between 150 and 250 calories). Avoid prepackaged junk foods, and stick to whole or minimally processed options, which will not only satisfy your hunger and cravings, but also provide surprising health benefits, too. Here, we provide healthier options for every craving. (If you're trying to shed weight, avoid falling for these Top Weight Loss Myths.)

YOU CRAVE SALT
EAT: POPCORN

If you want to lose weight, don't sabotage your diet with these six common mythsAfter weeks of holiday indulgences, many people are ready to start the New Year on a healthier foot, and often that means shedding pounds. But even the most health-savvy people can get caught up in diet myths that sabotage their goals. "Weight loss is so complex and confusing because there is so much conflicting information out there," says Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center. With our experts' help and the latest research, we've dispelled six myths so you can start slimming down for good.

MYTH: No sweets before noon
Most people who want to lose weight assume they have to forgo dessert. But not only can you have it, you can have it for breakfast, according to a study published in March 2012 in the journal Steroids: Researchers found that participants who ate a 600-calorie, carb- and protein-rich breakfast that included dessert, such as chocolate or ice cream, lost more weight over four months (and kept more

Fast workouts maintain fitness through the holidaysWhen schedules get packed with holiday obligations, running frequently gets pushed off your to-do list. That's a shame because investing just a little time in exercise can reap big rewards. In fact, even if you have just 10 minutes a day, three days a week, you can maintain some running fitness. Plus, these sessions will help offset stress and provide the consistency that makes it easier to resume your regular training when the craziness abates.

If you'd rather exercise indoors, check out these 4 Treadmill Workouts for Winter.

YOU HAVE 10 MINUTES
Warm up with one to two minutes of brisk walking, then alternate two minutes running with 30 seconds walking. If you feel good, gradually increase the speed of your run segments. Repeat three times. Jog easy for one minute to cool down. If you're stuck in the house, walk briskly from room to room and up and down stairs. Every minute, jog in place for 20 steps.

YOU HAVE 15 MINUTES
Walk gently up and down a flight of stairs two or three

Avoid mental meltdowns by tuning into your bodyAthletes are skilled at reading their body's cues and making the necessary on-the-spot adjustments--to pace, form, or attitude--to power through their workouts and races, says Dominic Micklewright, Ph.D., a sports psychologist at the University of Essex in the United Kingdom. Here's how you can raise your athletic IQ to reach your full performance potential. 



Tune Into Your Body

Many people try to ignore the various twinges and aches they experience during a workout. Rather than spending the workout dismissing these sensations, "pay attention and learn what they mean," says Micklewright. Your goal is to get to the point where you know your body so well that you can distinguish between the fatigue and muscle burning that's part of pushing through or what could be the start of an injury. "It's only by listening to your body's cues that you know what they're telling you," he says. 
To avoid major workout mishaps, follow these 10 Laws of Injury Prevention.

[IQ Booster] Leave Your

Boost performance by adding a twist to your workoutIf you've been doing the same strength-training exercises for months, your muscles may be in a holding pattern. "To add distance or increase speed, your cross-training efforts need to push your limits," says Michael Silverman, a physical therapist at the Sports Rehabilitation and Performance Center at New York City's Hospital for Special Surgery. These tweaks will help you develop new power for your workouts. 



Best New Workout Shoes

PLANKS
TWEAK: ADD LEG SWING
Holding a plank position (resting your weight on your forearms and toes, with abs pulled in), lift your right toes off the ground and swing your right leg to the side, toward your hips. Return to the start position and perform on the other side. Do 15 reps on each leg; rest and repeat twice. (For more moves to strengthen your core, try this Ultimate Abs Workout.)


..
LEG LIFT
TWEAK: ADD ARM SWING
Stand with arms out in front of you. Extend your right leg in front of

Are you steps away from injury? Ask your feet.The outside of Laurence Socha's foot had been hurting for months. But the avid fitness buff continued to workout. "The pain would come and go, so I just ignored it," says Socha, 27, a teacher who lives in Washington, D.C. While working out one night, his sore foot rolled, and he had to limp home. Turns out, Socha had been disregarding a hairline fracture, and he had broken his fifth metatarsal. He needed surgery and was on crutches for six weeks.

Bad idea to ignore what your feet are trying to tell you. Obvious pains like Socha's, or merely visible imperfections like black toenails or calluses, often indicate imbalances that can lead to injury. "I like to compare foot care to the foundation of a house," says Roy DeFrancis, D.P.M., president of the New York State Podiatric Medical Association. "A house without a strong foundation is likely to crumble." Here, we provide the top foot warning signs you should never ignore, and how to avoid further complications down the line.

Care for