9 Delicious High Protein Pasta Dinner Under 400 Calories

When it comes to speedy dinner recipes, it doesn’t get much easier than a trusty bowl of pasta. Lasagna, spaghetti, linguine, farfalle—we love the Italian classic in all shapes and sizes. Why? Well, you see, even the most novice chef can cook this carb to perfection. All you need is a pot of well-salted water, a little patience, and a nonna-approved recipe—from there, it’s all noodle slurping, right?

Not quite. As great as pasta tastes all by its lonesome, a lot of recipes tend to fall short when it comes to protein (here’s looking at you, penne a la vodka). And at dinnertime, when you want a meal that will actually satisfy your hunger pangs, a bowl of carbs simply isn’t going to cut it.

Luckily, there are ways to hack that typical pasta formula in a high protein way. These nine recipes kick things up a notch with cheese, beans, meat, fish, and more. And guess what: Spaghetti bolognese is not included!

1. Simple San Marzano Pasta E Fagioli from Pinch Of Yum

Pasta e fagioli is a classic Italian stew that’s loaded with veggies, beans, cheese, and meat—AKA, it’s full of protein. If you can’t find the orecchiette pasta that this recipe calls for, opt for another small noodle variety like elbow pasta or ditalini. Get the recipe here.

Per One Serving: 356 calories; 24 grams protein

Related: 4 Sneaky Ways To Eat More Protein (Plus 7 Recipes)

2. Orecchiette Pasta With Chicken Sausage And Broccoli from SkinnyTaste

This dish takes just 20 minutes to cook. Sausage provides protein and broccoli adds a hit of vitamin C. Again, if your grocery store doesn’t sell orecchiette, another small pasta variety will work just as well. Get the recipe here.

Per One Serving: 284 calories; 17 grams protein

3. 4-Ingredient Spring Pasta from The Seasoned Mom

Chicken does the protein trick in this playful pasta recipe. Peas supply some fiber and the whole shebang comes together with only four ingredients (psst…the fourth is pesto). Get the recipe here.

Per One Serving: 240 calories; 16 gram protein

4. Creamy Chicken And Mushroom Macaroni Cheese Bake from Cafe Delites

Mac attack! The dairy in mac and cheese already provides protein, but a bit of chicken helps take things to the next level. Mushrooms and broccoli round out the meal. Get the recipe here.

Per One Serving: 341 calories; 20 grams protein

Related: A Guide To The Best Protein Sources, Veg And Non-Veg

5. Fettuccine With Pistachio Pesto Sauce from Two Purple Figs

This vegetarian dish relies on a pistachio pesto for protein. If you feel like giving it a little extra oomph, heavy cream is an optional (if caloric) addition. Get the recipe here.

Per One Serving: 313 calories; 14 grams protein

6. Linguine And Shrimp Fra Diavolo from SkinnyTaste

Shrimp is an easy-to-cook lean protein and it takes centerstage in this pasta dish. If you want a little more protein, try sprinkling your bowl with parmesan cheese. Get the recipe here.

Per One Serving: 376 calories; 30 grams protein

7. Creamy Peppadew Pasta With Watercress And Pine Nuts from Amuse Your Bouche

Greek yogurt is the secret protein behind this vegetarian pasta. Spicy Peppadew peppers heat things up while fresh lemon juice and watercress cut the creamy flavor. Get the recipe here.

Per One Serving: 376 calories; 15 grams protein

Related: How Much Protein Do You Really Need?

8. Chicken Parmesan With Edamame Pasta from Kim’s Cravings

Forget, for the moment, the surprisingly low-calorie chicken parm, which is naturally high in protein, and turn your attention to the surprise beneath it. Those noodles pack their own secret protein punch because they’re made from edamame instead of flour. For now you can only really find these specialty pastas online, but your local health food store may also carry them. Bonus: Since they’re flour-free, they’re also gluten-free. 

Get the recipe here.

Per One Serving:  344 calories; 25 grams protein

9. Sriracha Mac And Cheese from Joyful Healthy Eats

Back at it again with the mac and cheese. This one is completely vegetarian. That means all the protein comes from a heaping cup of fontiago cheese. Arrowroot powder gives it a bit of a fiber boost and Sriracha adds some heat. Get the recipe here.

Per One Serving: 324 calories; 14 grams protein

-By Audrey Bruno

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A 15-Minute Routine to Combat the Effects of Sitting at a Desk Chair

If you’re glued to a desk chair for most of your workday, chances are you’ve got tightness in your hips, hamstrings and back. Here is a really easy routine involving simple stretches that can open up those parts of your body and improve your mobility.

Start with a standing dynamic warmup with squats, reverse lunges, Frankensteins, lateral lunges, figure 4s and leg swings front and back. If you are crunched for time, doing this warmup alone can be a great way to loosen up your hips, hamstrings and back. When you have more time, you can head to the floor to do the routine shared below.

Here are the moves you’ll do:

• Inchworm to plank to child’s pose
• Reverse your inchworm and roll back up to standing
• Kneeling lunge to hip flexor stretch to runner’s lunge to hamstring stretch
• Plank to down dog to calf stretches (pedaling the feet), then roll up to standing

Repeat on second side.

• Alternate knee tucks to double knee tuck to torso rotations
• Happy baby to figure 4 stretch to pigeon stretch
• Straight-leg hamstring stretch on your back, then roll up into seated hamstring stretch
• Seated torso rotation

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15 Delicious New Ways to Make Oatmeal

Look no further then oatmeal for a budget-friendly, nutritious way to amp your fiber intake. This beneficial food is a breakfast staple for many of us, but eating your daily bowl of oats is pretty dull. Luckily, this versatile grain lends itself well to a variety of recipes from traditional breakfast-friendly dishes to munchable snacks, and even oatrageously delicious dinner-worthy ideas.

BREAKFAST FRIENDLY

1. Apple Cinnamon Baked Oatmeal | Fit Foodie Finds
Looking for a way to spice up your daily oatmeal grind? Try baking oatmeal with apple and cinnamon, then top it with a delicious sweet leche sauce. The recipe calls for unsweetened almond milk, but you can also sub in cow’s milk. Pomegranate seeds make a beautiful garnish, or you can try coconut flakes, slivered almonds—whatever suits your fancy! Recipe makes 4 servings at 1 cup oatmeal and 2 tablespoons of sauce each.

Nutrition (per serving): Calories: 129; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 252mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 6g; Protein: 3g

2. Oatmeal Pancakes | Cooking Light
Sneak healthy oatmeal into your morning meal with this recipe for oatmeal pancakes. Each stack of 4 pancakes is under 300 calories and provides you with 9 grams of protein and 3 grams of fiber. Recipe makes 3 servings of 4 pancakes each.

Nutrition (per serving): Calories: 263; Total Fat: 12g; Saturated Fat: 6g; Monounsaturated Fat: 3g; Cholesterol: 85mg; Sodium: 492mg; Carbohydrate: 30g; Dietary Fiber: 3g; Sugar: 5g; Protein: 10g

3. Slow Cooker Apple Pie Steel-Cut Oatmeal | The Healthy Maven
Slow cooked apple pie steel-cut oatmeal is the best option for those who want to snooze through their alarm but still have a delicious, hot breakfast. Just set up your crockpot the night before and wake up 8 hours later to a healthy breakfast. Recipe makes 5 servings at 1 cup each.

Nutrition (per serving): Calories: 180; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 135mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 11g; Protein 5g

4. Steel-Cut Oatmeal with Blueberry Compote | Cooking Light
Instead of adding traditional brown sugar and cinnamon to your bowl of oatmeal, try this exciting blueberry compote. The zesty, cinnamon-blueberry compote infuses your fiber-packed steel-cut oatmeal with plenty of flavor. You know what they say: A spoonful of blueberries helps the oatmeal go down!

Nutrition (per serving): Calories: 252; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 153mg; Carbohydrate: 49g; Dietary Fiber: 6g; Sugar: 19g; Protein: 6g

5. Cherry Almond Granola | Yes to Yolks
Transform your oatmeal into crunchy, nutty cherry almond granola by tossing, stirring and baking a few simple ingredients. This recipe calls for dried cherries, cherry juice, almonds and flaxseeds, but you can easily swap them out for other dried fruit, juice, nuts and seeds you already have on hand. Layer granola on top of high-protein Greek yogurt for a satisfying parfait. Recipe makes 10 servings of granola at 1/2 cup each.

Nutrition (per serving): Calories: 275; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 120mg; Total Carbohydrate: 37g; Dietary Fiber: 5g; Sugars: 11g; Protein: 6g

6. Blueberry Almond Oatmeal Parfait | The Wheatless Kitchen
Wake up to an extravagantly simple breakfast parfait. The recipe features layers of oatmeal and yogurt crowned with crunchy almonds and refreshing blueberries. As a nutritional FYI, it’s also high in fiber and is gluten-free. Recipe makes 2 servings. 

Nutrition (per serving): Calories: 296; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 69mg; Total Carbohydrates: 44g; Dietary Fiber: 6g; Sugars: 20g; Protein: 11g

OATMEAL MUNCHIES

7. Chia Oatmeal Breakfast Cookies | Eating Bird Food
Cookies for breakfast? Why yes! These chia oatmeal cookies are packed with hearty and healthy ingredients that will keep you feeling full all morning. They’re also made without any added sugar, dairy or eggs. Make a batch and keep them around because they’re also handy snacks. Recipe makes 15 servings at 1 cookie each.

Nutrition (per serving): Calories: 77; Total Fat: 3g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 5mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 5g; Protein: 1g

8. Banana Bread Granola Bars | Running with Spoons
This lightly sweetened granola bar takes enjoying banana bread to a new (and portable) level. The recipe features a simple bar made from chewy rolled oats and ground flax that is lightly sweetened with ripe bananas, honey and dates. It’s also a friendly snack option for those on a gluten-free diet. Make and store in the fridge for a great post-workout snack. Recipe makes 10 servings at 1 bar each.

Nutrition (per serving): Calories: 130; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 120mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 14g; Protein: 3g

9. Blueberry Lemon Oatmeal Muffins | Daily Unadventures in Cooking
Add oats to your blueberry muffins for better texture and bite. In just 4 easy steps you’ll be ready to bake your own batch of these irresistible muffins. Use plain, 1% fat yogurt to cut down on calories, and remember not to over mix your batter. Recipe makes 12 servings of 1 muffin each.

Nutrition (per serving): Calories: 193; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 16mg; Sodium: 330mg; Total Carbohydrate: 23g; Dietary Fiber: 1g; Sugars: 7g; Protein: 3g

10. Oatmeal Chocolate Chip Breakfast Cookies | Skinnytaste
Cookies with no sugar and none of the artificial stuff? Give ’em here! This recipe for chewy chocolate chip cookies whips together just 3 simple ingredients: ripe bananas, wholesome oats and chocolate chips. If you’re not into chocolate chips, try subbing in toasted coconut, dried cranberries, raisins and/or almond bits. Recipe makes 8 servings at 2 cookies each.

Nutrition (per serving): Calories: 96; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 0mg; Total Carbohydrate: 18g; Dietary Fiber: 2g; Sugars: 8g; Protein: 2g

11. Pomegranate Oatmeal Snack Cups | Fit Foodie Finds
Wanna take your oatmeal on the go? Check out this recipe for baked pomegranate oatmeal snack cups that are lightly sweetened with ripe banana and 100% pomegranate juice. Spread on your favorite nut butter and munch on these as a snack.

Nutrition (per serving): Calories: 200; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 71mg; Sodium: 464mg; Carbohydrate: 26g; Dietary Fiber: 4g; Sugar: 6g; Protein: 6g

DINNER-WORTHY

12. Easy Turkey Meatloaf with Oats | Six Sister’s Stuff
Oatmeal is a healthy way to buff up traditional meatloaf. This recipe pairs high-protein ground turkey with fiber-filled oats in one meaty loaf your family will love. Slice into this loaf after just 4 simple steps. Recipe makes 6 servings.

Nutrition (per serving): Calories: 224; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 128mg; Sodium: 396mg; Total Carbohydrate: 21g; Dietary Fiber: 2g; Sugars: 10g; Protein: 18g

13. Oatmeal Crusted Chicken Tenders | Mom Always Finds Out
Sneak oats into your family’s lunch or dinner with these oatmeal crusted chicken tenders and they won’t know what hit them. Crispy chicken tenders is always a crowd favorite, and now you can serve a healthier baked version with oats and all. Recipe makes 6 servings.

Nutrition (per serving): Calories: 236; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 92mg; Sodium: 435mg; Total Carbohydrate: 19g; Dietary Fiber: 3g; Sugars: 1g; Protein: 28g

14. Black Bean Oat Burgers | Happy Herbivore
Got 15 minutes? Grab these 6 ingredients out of your pantry—beans, mustard, ketchup, garlic powder, onion powder—and smash them together into a tasty black bean oat burger. Serve with a whole grain hamburger bun, lettuce, tomatoes and all your favorite fixings. Recipe makes 4 servings.

Nutrition (per serving): Calories: 207; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 125mg; Total Carbohydrate: 38g; Dietary Fiber: 11g; Sugars: 3g; Protein: 12g

15. Savory Oatmeal with Crisp Prosciutto, Cheddar & Poached Egg | The Wandering Eater
Tranform breakfast oatmeal into dinner-worthy oatmeal by giving it a cheesy twist. Then, top with crispy prosciutto and a poached egg for a satisfying meal. The recipe calls for a particular cheese, but you can sub it with any cheese that will melt. Recipe makes 2 servings.

Nutrition (per serving): Calories: 357; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 34mg; Sodium: 934mg; Total Carbohydrate: 34g; Dietary Fiber: 5g; Sugars: 1g; Protein: 22g

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MILLE ET UNE NUITS

As you guys might know, I love infusing each editorial my team and I get to work on with the stories of each journey, of each experience we get to live. Make each memory of it come to life through pictures. For this editorial, I got inspired by Morocco. I had the chance to travel there, and what I loved the most about this place was the warmth. And I am not just talking about the weather, which definitely was hot, but more so about the people. Everyone was so welcoming and the ambiance was so convivial, making us all feel so at home and at ease.

This shooting in collaboration with David Yurman is inspired by the Moroccan heat, the beauty and the colors of it’s little streets and markets. I love the mystical aspect of Morocco and I am glad to see how well my new little moon tattoo fits in quite perfectly. This look to me was all about layering jewelry to create this idea of a bohemian style, with a fluid tunic and a turban head band in the hair to add detailing. I hope you guys will enjoy this new set of pictures and that it might inspire you for your own summer travel adventures! Cheers
 

Chatelaine Ring with Diamonds in 18k Gold (Garnet / Citrine)

Chatelaine Ring with Diamonds in 18k Gold (Pink Tourmaline / Peridot)

Renaissance Bracelet with Green Onyx, 14k gold

Cable Classic Bracelet Sterling Silver, 14k Gold

Bead Necklace with Carnelian, Amber, Citrine and 18K Gold

Bead Necklace with Carnelian, Garnet and 18K Gold

Chatelaine Earrings with Citrine and Diamonds

 

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Balsamic Bacon Brussels Sprouts

Sweet, caramelized Brussels sprouts cooked with crisp pan-fried bacon and tossed in a balsamic glaze? Yes, please! If you have not yet hopped onto the Brussels sprouts bandwagon, this method from Cook Smarts might just do it. Bacon adds smokiness and crunchiness to perfectly sautéed Brussels sprouts to tempt even the pickiest eaters.

Balsamic Bacon Brussels Sprouts

Ingredients

• 1 pound Brussels sprouts, halved
• 6 slices bacon, chopped
• 1 tablespoon balsamic vinegar
• 1 tablespoon brown sugar
• 2 teaspoons Dijon mustard (certified gluten-free if necessary)
• 1/2 medium lemon, juiced

Directions

Place Brussels sprouts in a microwave-safe dish. Add a splash of water, cover with a wet paper towel, and microwave for 2–3 minutes. (Or boil in salted water for about 2 minutes.)

Place a large nonstick skillet over medium-high heat. Add bacon, and sauté until brown and a bit crispy, about 5 minutes. Drain all but 1 tablespoon of the bacon drippings. If the pan looks too dry, add a splash of water before scraping up your bacon bits.

Add Brussels sprouts to pan, and sauté for about 5 minutes, or until they are golden on the outside.

Add balsamic vinegar, brown sugar, Dijon mustard and 2 tablespoons water to the pan. Sauté for another 1–2 minutes. Remove from heat, and top with lemon juice. Season to taste with salt and pepper. Enjoy!

Nutrition Information

Serves: 4 |  Serving Size: 1 cup

Per serving: Calories: 136; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 316mg; Carbohydrate: 16g; Dietary Fiber: 5g; Sugar: 7g; Protein: 9g

Nutrition Bonus: Potassium: 478mg; Iron: 11%; Vitamin A: 19%; Vitamin C: 178%; Calcium: 5% 

Cook Smarts creates a range of educational cooking tools and information to empower and inspire home cooks. Visit their website for a range of free cooking resources, simple recipes, and delicious weekly meal plans. Follow their adventures in healthy cooking on Facebook, Pinterest & Instagram.

Photo courtesy of Cook Smarts. Original recipe published by Cook Smarts.

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3 Tips on How to Throw a Spa Party

Spa parties are great fun for little girls, adults, or even for a bachelorette!  Regardless of the reason, here are … Continue reading →

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The Difference Between “Good” and “Bad” Pain During Exercise

Pain is your body’s way of telling you something is up, and yes, there is definitely a difference between normal soreness, which says, “Hey, you had a great work out!” and injury related pain, which says “Whoa, something serious is happening here.” Making that distinction is key if you want to get an effective work out and avoid hurting yourself. So let’s get down to deciphering your body’s language.

GOOD PAIN

Though it may make it tough for you to walk up and down the stairs, some muscle soreness is normal, good pain. As long as you’re feeling that soreness in the places that were targeted during your last work out. In other words, don’t be concerned when you wake up the next day after a hard workout feeling a little tight and achy. (You’re likely experiencing DOMS, or delayed onset muscle soreness.)

On the flip side, if you did 50 sit-ups and now your lower back feels sore, that’s an indication that your form or execution was off. You’ll need to correct that if you want to get results in your abs without hurting your back in the process.

Generally, mild soreness that lasts less than 48 hours means you are good to go.

BAD PAIN

We’ve all heard the expression: “No pain, No gain,” but that’s not always a great rule to follow. You need to look out for pain that is sharp and localized (felt in one specific spot or area). This is bad pain, and is likely a warning sign of a more serious injury, such as a tear. Three examples of bad pain:

1. Pulled Muscle If you feel a sudden tightening during an exercise, you’ve probably pulled a muscle and how you should respond depends on the severity of the pull. Again, this could be a sign from your body that you’re over doing it or that your form is off. Take a break from that particular move or activity until the muscle recovers. You can tell if a muscle pull is more serious if it bothers you even when you move gently, or if the pain persists longer than two weeks. If that’s the case, make an appointment with your doctor.

2. Achy Joints If you’re doing a kettle bell swing and all of a sudden you feel a sharp pain in your back, it’s time to stop. Soreness or achiness in your joints can also be a warning that your muscles aren’t absorbing the force properly, and that the soft tissue around your joints (tendons, retinaculum, and musculotendinous junction, for example) is absorbing too much force.

3. Pain that increases Any kind of pain (sharp, dull, or otherwise) that progressively gets worse, and more intense as you workout is bad news. If you experience any of this, take a break from activity until you can get to your doctor and have it checked out.

In general, injury-related pain occurs when a muscle is overused, likely because it is compensating for another area of the body that has shut down. I see many patients who come in with hamstring pulls caused by glutes that aren’t working properly, for instance.

TO AVOID PAIN

Avoiding pain is one of the biggest reasons why you should be doing a dynamic warm up before working out. It’s the number one way to prevent overuse injuries.

A dynamic warm up includes moves that prepare your body for activity by turning on the muscles that aren’t working, making them limber and long. It also helps ensure the muscles you target are actually the ones that do the work.

Bottom line, you need to listen to your body. By understanding different types of pain, you will know your body better and be more responsive to its needs.

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Is Soy Safe?

A great source of complete plant protein, soy has been a staple in Asian diets for thousands of years. There’s no debating it — soy can be found in pretty much anything these days. And we’re not talking about tofu and soy sauce here. From protein bars and veggie burgers to chicken noodle soup, soy has become ubiquitous in the food system in one form or another. It’s inexpensive, packed with protein and relatively tasteless. Additionally, some soy foods are made with calcium sulfate, which makes them good sources of calcium, too.

However, some fear that these foods may not be safe because soy contains certain estrogenlike compounds — and high levels of estrogen have been linked to increased breast cancer risk. Let’s dig a little deeper to find out whether or not this is true.

Understanding the Soy-Cancer Connection
The question around the safety of soy stems from isoflavones, a group of estrogenlike compounds made by certain plants that can mimic the actions of estrogen. While high levels of estrogen have been associated with an increased breast cancer risk, interestingly enough soy actually seems to protect against breast cancer, prostate cancer and even heart disease in human studies. This cancer-fighting effect likely comes in part from other phytochemicals in soy that reduce inflammation and prevent activation of proteins that promote cell growth commonly seen with certain cancers. As an added bonus for women, soy may also provide relief from menopausal symptoms, though the jury is still out on whether or not soy protects against osteoporosis.

Since Americans don’t eat large quantities of soy, it’s not easy to conduct observational studies comparing how various intakes link to cancer risk. In Asia, where soy is a staple and women consume 1–2 servings per day, population studies link regular consumption with lower breast cancer risk. (One serving being equivalent to 1/3 cup tofu, 1 cup soy milk, 1/2 cup edamame or 1 ounce soy nuts.)

What about cancer survivors? According to the American Institute for Cancer Research, consuming moderate amounts of soy does not increase a woman’s risk for poorer outcomes. In fact, consuming moderate amounts of soy appears to reduce recurrence and increase survival rates. The same goes for prostate cancer survivors — trials show that consuming soy food may be beneficial while none demonstrated harm.

Is there more to this debate? Yes. Opponents of soy consumption question its impact on male fertility, its anti-nutrients (Think: phytic acid, lignans and phytoestrogens — compounds that can interfere with absorption of certain minerals), and the long-term health effects of consuming modern forms of highly processed soy. Regarding fertility, some studies show no impact of soy consumption on male fertility and reproductive hormones while some show a negative effect. If you eat a varied diet of nutrient-rich whole foods, anti-nutrients shouldn’t be a concern; however, soaking, fermenting and heating soy may help mitigate the impact anti-nutrients may have on absorption.

The Takeaway
Our take? The impressive anti-cancer benefits of soy outweigh the possible concerns. To maximize the benefits, consume moderate amounts of soy in whole-food (minimally processed) forms. More research is needed to know the long-term health effects of consuming the highly processed versions of soy foods lining the shelves today. Lastly, be wary of anti-soy studies that rely heavily on animal rather than human research studies.

To enjoy your tofu without worry, here are a few tips to get the most nutritional benefit from soy foods in your diet.

• Stick to whole soy foods. Getting 1–2 servings of tofu, tempeh, edamame, miso and soymilk daily can be wonderful additions to a healthy diet. When possible, avoid soybean oil and soy protein isolate, a highly processed form of soy found in protein bars, frozen veggie burgers, canned soup and other processed foods. Those isolated, super-processed forms of soy don’t boast the health benefits of the whole soybean.
• Opt for organic when possible. It’s estimated that a whopping 93% of soy crops in the U.S. come from genetically modified seeds also treated with pesticides. If available and the budget allows, choose organic soy products.
• Look for fermented forms of soy. Fermented soy products like tempeh, miso and soy sauce are the cream of the crop thanks to the health-promoting benefits of gut-friendly bacteria. Fermenting soy may also help reduce its allergenic properties and increase the availability of amino acids.

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8 Lunch-Packing Tips That Will Transform Your Eating Habits

Actually packing a lunch on a daily basis is a nice idea that typically goes from a mission on Monday to a failure by Friday. You start your week with the best of intentions: A trip to the grocery store, bags on bags of leafy greens, fresh produce, and lean proteins. Monday, you pack a nice, if somewhat meek salad and think I’m gonna save so much money and eat so healthy this week. But then you get to work and notice your office cafeteria is serving loaded baked potatoes. So you put that salad in the fridge and decide you’ll eat it tomorrow. By Friday your lunch packing intentions are nothing more than a distant memory, and you’ve completely forgotten about that sad salad in the fridge and all your other now wilted and slimy groceries. I don’t know about you, but this is my weekly dilemma.

Avoiding this scenario isn’t easy if you aren’t of the lunch packing nature. Even if you know that bringing food into work is the more affordable and healthier option, it can be hard to convince yourself to pack some food the night before, and even harder to remember to take it with you the next day. You need a few packing hacks to get you on the road to that lunch-from-home life. These eight tricks are easy-as-pie, kind of fun, and totally ingenious. Maybe you just need to start a lunch-bringing-club with your colleagues. Or maybe it’s time to consider finally signing up for that meal delivery service. Find out what lunch tips work best for you.

1. Invest in the right equipment.
If you have lousy food storage containers, you’re not going to want to use them to pack your lunch. Having the right equipment is the first change you need to make if you’re serious about switching up your lunch packing habits.

For salads, Mason jars work well because they allow you to keep your dressing separate from your dainty ingredients (like spinach and romaine lettuce), so you never accidentally end up with a wilty mess.

These BPA-free plastic, glass, and metal containers are also great for any number of meals. I personally like to use the ones that are styled more like bento-boxes, because they’re divided into sections. This allows me to compartmentalize my food, so that the flavors don’t end up all melding together—so my grapes don’t wind up covered in salmon teriyaki sauce. Plus they’re super cute.

2. Making a big dinner? Pack up your leftovers immediately!
One big dinnertime mistake we often make is not packing up leftovers. Just because you cooked a lot of food, doesn’t mean you have to eat it all. “I’ll often double a portion and pack up the extras right then so there’s no temptation for seconds,” Amy Gorin, M.S., R.D., owner of Amy Gorin Nutrition, tells SELF. Packing up your food immediately will also ensure everything stays super fresh. It’s a win-win.

3. Prep ingredients that are easy to mix-and-match.
This is a favorite trick of nutritionists. Lauren Minchen, M.P.H., R.D.N., C.D.N., owner of Lauren Minchen Nutrition and Golda Bar, will grill a bunch of chicken on the weekend and keep that in her fridge. She also likes to have canned fish and other already-prepped proteins on hand.

Other ingredients you can make ahead include chopped and cleaned fresh fruits (which are also easy to add to breakfast and eat for snacks), big portions of cooked whole grains like quinoa or farro, and large amounts of roasted vegetables. These are all ingredients that can be easily stored and added to salads, grain bowls, soups, and so much more.

4. Keep condiments at your desk.
If your favorite hot sauce is waiting for you at work, odds are you’re going to want to use it. Keeping ingredients you love at your desk will help you actually pack and bring a lunch. But this trick doesn’t just apply to condiments. Stash lemons in a drawer or olive oil on a shelf—maybe even make a big batch of whole grains at the beginning of the week to store in the office fridge.

5. Start a bring-your-lunch-to-work club with your colleagues.
They say misery loves company, so if packing lunch is one of your least favorite tasks, find someone at work who will do it with you. Maybe even get a whole lunch-bringing group together. Set cooking or ingredient restrictions—chicken on Monday, salad on Thursday, whatever you like. Even set up a swapping or sharing system. Think of it as a book club, but with food.

6. Sign up for a meal delivery service.
These services are all the rage right now for a reason. These companies eliminate all the annoying parts about cooking—grocery shopping, recipe prep and planning. They also deliver recipes with enough ingredients for two servings, which means automatic leftovers if you’re cooking for one.

7. Pack a meal you actually want to eat.
Sometimes that healthy meal you packed can be a little too…healthy. If you usually hate kale, but packed a kale salad because you think that’s what you should be eating, you’re still not going to want to eat it when push comes to shove. There is one incredibly easy way to keep your lunch choices in line with your tastes: At nighttime, while you’re packing, think to yourself, would I eat this right now? If the answer is no, it will probably still be no tomorrow.

8. Leave yourself a note so you don’t forget your food.
Phone, keys, wallet, anything else? Yes, your lunch! How many times have you packed a delicious rice bowl, only to realize halfway to work that you’ve completely forgotten it? For me, this is a constant issue, but there are ways to avoid it.

Gorin sets calendar reminders on her phone—do this when you finish packing your lunch so there’s no risk of forgetting. Minchen likes to write a note and keep it next to her purse, coffee maker, or fridge. Make sure it’s somewhere where you will be more likely to see it. Maybe that’s on your bedroom door, or even on your bathroom mirror.

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Honey-Glazed Spiced Pork Tenderloin

Sweet and spicy, this honey-glazed pork tenderloin is perfect for a weeknight meal, taking no more than 20 minutes of hands-on prepping! Serve over bed of greens with whole grains for a complete meal. For quicker prep, marinate your pork in the morning or the previous night.

Honey-Glazed Spiced Pork Tenderloin

Ingredients

• 2 teaspoons paprika
• 1/2 teaspoon salt
• 1 teaspoon black pepper
• 1/4 teaspoon onion powder
• 1/8 teaspoon chili powder
• 1/8 teaspoon cayenne pepper
• 1 1/4 pounds pork tenderloin, trimmed of any visible fat and connective tissue
• 1 teaspoon olive oil
• 1 tablespoon plus 1 teaspoon honey
• 1 tablespoon minced fresh garlic

Directions

Preheat the oven to 350°F.

Use a fork to mix the paprika, salt, black pepper, onion powder, chili powder and cayenne pepper in a small bowl.

Rub the tenderloin evenly with the olive oil. Then rub the spice mixture evenly over it until the tenderloin is thoroughly coated. Cover loosely with plastic wrap, and let stand for 15 minutes.

Meanwhile, whisk the honey and garlic in a small bowl.

Place a large nonstick skillet over medium-high heat. When the skillet is hot, lightly mist it with cooking spray. Cook the tenderloin for 1–2 minutes per side, or until just browned on all sides.

Place the tenderloin in a roasting pan or ovenproof skillet. (If one end of tenderloin is much thinner than the other, tuck it under to create a similar thickness throughout.) Use a pastry or basting brush to evenly coat the tenderloin with the honey mixture. Roast, uncovered, for 16–18 minutes, or until it is just barely pink inside and a meat thermometer inserted in the center reaches 155°F (the temperature will rise another 5°F while standing).

Remove from the oven, loosely cover the tenderloin (not the whole pan) with foil, and let stand for 10 minutes. Transfer the tenderloin to a cutting board. Holding your knife at a 45-degree angle, thinly slice the tenderloin. Serve immediately.

Nutrition Information

Serves: 4 |  Serving Size: 1/4 recipe

Per serving: Calories: 209; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 84mg; Sodium: 362mg; Carbohydrate: 8g; Dietary Fiber: 1g; Sugar: 6g; Protein: 27g

Nutrition Bonus: Potassium: 507mg; Iron: 11%; Vitamin A: 12%; Vitamin C: 2%; Calcium: 3% 

Get more recipes like this in Devin Alexander’s book The Most Decadent Diet, and learn the secrets to cooking your favorite dishes in a healthier way. Get your copy here.

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5-Minute Expert Guide to Running in Humid Weather

Summer is here, and runners everywhere are sweating buckets. But just because the heat is on doesn’t mean you’ll be forced to skip runs or stay chained to the treadmill for the next three months.

We spoke with Under Armour® marathoner Nick Arciniaga — who lives and trains in Flagstaff, Ariz. — for his tips on running through the summer. As someone who often logs runs in scorching temperatures, this professional runner knows a thing or two about dealing with the heat.

Pre-Run Tactics

Because temperatures are hottest in the late afternoon, it makes sense to avoid running during that time. Arciniaga says to get out in the early morning hours (just before the sun starts to rise) when temperatures are at their lowest. He focuses on getting enough sleep and waking up a couple of hours before his run to stretch and rehydrate.

“You want to make sure you’re drinking a lot of water before a run because we lose a good amount of fluid overnight,” Arciniaga says.

Drinking cold water can also decrease your body temperature to act as a precooling technique before you hit the road.

Smart Clothing Choices

In addition to hydration tactics, Arciniaga recommends wearing light-colored, moisture-wicking tops and shorts, like those in Under Armour’s HeatGear line.

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These special fabrics are designed to pull sweat away from your body, transferring heat with it. Sweat is a natural process your body uses to decrease your internal temperature, but when summer heat is impeding the cooling process, the right apparel can act as an additional chilling tool.

Midrun Tips

In the summer, the right route can offer its own cooling methods. Find a path with lots of shade to shield you from the sun’s damaging rays, or run near bodies of water that can sometimes have lower air temperatures or a cool breeze.

Arciniaga also stresses the importance of hydrating while on the run.

“I sometimes carry a water bottle with me when I go out,” he says. “But I will often go drive my running route and stash hydration along the way to pick up as I go by.”

Post-Run Musts

The faster your body temperature drops after a run, the faster you’ll feel better. One of Arciniaga’s favorite ways of cooling off is going for a dip in a pool or natural body of water. Also drink a large glass of ice cold water to help bring your internal temperature back to normal.

In addition to regulating your body temperature, it’s crucial to replace the electrolytes you lost while sweating. This means including a sports drink, which contains high levels of the simple sugars and electrolytes you need after a run, in your hydration regimen.

Know When to Make Changes

While summer runs are seldom going to be a walk in the park, Arciniaga knows when to take it easy.

“When the temperature reaches 70° F or higher, don’t worry about time,” he says. “Your pace might slow as much as 10–30 seconds per mile.”

But even if you are comfortable in the heat of summer, it’s important to recognize when hot is too hot. When the mercury breaks 90° F, Arciniaga recommends cutting a run short, or consider moving your workout indoors when temperatures reach triple digits.

With the right approach to running in the heat and these pro tips, you’ll be running cool this summer — both literally and figuratively.

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How to Learn to Like Running

I’ve completed three marathons, but I wasn’t born with an I-love-running gene. In middle school I dreaded the mile, and I dragged my feet the entire four laps when physical fitness testing came around. In high school I joined the cross-country team because all of my friends were doing it—I was the slowest girl out there, and often finished last, in tears. In college, running was a cheap way to stay fit—that was all. It wasn’t until I was a full-grown adult, living in New York City where Central Park was my only respite from the hustle and bustle that I truly fell in love with the activity. What changed? My attitude. I discovered a personal relationship with running that made me feel like a champion simply for lacing up my sneakers. Here’s how you can learn to love (or at the very least, like) running, too.

Be a beginner Not being able to run an entire mile the first time you attempt to run is perfectly normal—and I promise, no one is judging you for it. In fact, you should be proud you’re even trying. You’ve got to start somewhere, so why not accept your newbie status and plan to take walk breaks on your first few jogs around the neighborhood. Then give yourself time to build up your endurance and distances.

Back off the speed Unless you’ve got a sponsorship deal with a major sports brand, running fast isn’t really necessary. And it might even be preventing you from actually enjoying the run. Try running slower, at a pace that allows you to speak in full sentences, and see how your body reacts—your breathing will feel more natural, your joints won’t start aching as quickly, and you might even find yourself smiling out there.

Set small goals See that telephone pole at the end of the street? Run to that, and then pick your next target. Creating small goals within your workout keeps it interesting, and feeling those little twinges of achievement can help you enjoy running more. Today the next mailbox, tomorrow the finish line of your first 10K!

Enjoy being alone The kids aren’t around, your boss isn’t standing over you, it’s just you, your running shoes, and the road. Thinking of your run as “me” time will help you see it as a special event, one you’ll start looking forward to.

Find a buddy Pounding the pavement with a friend can make all the difference. You can encourage each other to get going, commiserate on the hills, and chit-chat your way to the finish. And making a plan to meet someone for a run can give you a little extra motivation to get out the door. (Find more tips on running with others here.)

Make the miles matter When the personal benefits of running (weight loss, improved cardiovascular health, reduced stress, etc.) aren’t enough to get you to pick up your feet, consider running for a cause. Sign up for a 5K that raises funds for a nonprofit organization, or download an app like Charity Miles, which lets you earn money for a charity of your choice with every step you take.

Listen to music Studies show upbeat tunes can distract you from physical exertion and even get you to push a little harder. (Songs between 120 and 140 beats per minute have the biggest impact.) Just be smart about your headphones—only use them in safe, low-traffic areas and keep the volume at a level that allows you to still hear what’s going on around you.

Track your success Feel like you’re not getting anywhere? Try logging every run with an app like MapMyRun, RunKeeper, or Runtastic. You’ll be able to look back and see how far you’ve gone—and how much faster you’ve gotten along the way! Keep track of your routes and see if you can do the neighborhood loop faster next time, or increase your distance by tacking on an extra block or two.

What helped you learn to like running (or any other form of exercising)? Share your tips in the comments! 

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Get Fitter with Our 7-Minute Medicine Ball Workout

This is a fun and quick workout that engages your entire body with seven easy exercises using a medicine ball, which you can find at pretty much any gym. Start by doing one full set of 8–10 repetitions of each exercise, and work your way up to completing three sets. Each set of seven exercises will take roughly seven minutes to complete — we’ll call it the 7-by-7 medicine ball workout. You’ll work through every plane of motion in this one workout, which is great cross-training for your body. You’ll need either a sand-filled medicine ball or a dumbbell.

1. Wood Chop Right and Left
Muscles Used: (Core, Glutes, Quads)

2. Squat to Push Overhead with Tricep Press
Muscles Used: (Glutes, Quads, Deltoids, Triceps)

3. Reverse Lunge with Push Overhead and Balance Right and Left
Muscles Used: (Glutes, Quads, Hamstrings, Deltoids, Triceps, Core)

4. Lateral Lunge into Medicine Ball Pull Right and Left
Muscles Used: (Glutes, Quads, Hamstrings, Abductors, Adductors, Deltoids, Lats, Core)

5. Burpee with Medicine Ball
Muscles Used: (Glutes, Quads, Hamstrings, Shoulders, Core)

6. Alternating Medicine Ball Pushup
Muscles Used: (Core, Deltoids, Pectoralis, Triceps)

7. Crunch Roll Up and Reach Over Head
Muscles Used: (Core/Rectus Abdominals, Lats, Deltoids)

Before any workout, you’ll want to warm up. Start by holding a 2-pound medicine ball, and sit back into a squat, then push the medicine ball over your head. Extend your arms in front of you, do torso rotations and flow right into wood chops, both right and left. You can keep the medicine ball or just do body-weight reverse lunges and lateral lunges.

Consult your physician before you begin any exercise program.

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The MyFitnessPal Song of Summer

Turn This Easy Sunday Dinner Into A Week Of Healthy Lunches

If you’re the type of person who likes to eat for efficiency, cooking a different dish every day can really be a drag. Sure, variety is nice, but sometimes you just don’t have the time or energy time to dig up a recipe, hunt down the ingredients, and actually throw it all together. Frankly, you’d be happy eating the same meal every day of the work week. Lucky for you, that’s actually something you can totally do.

The recipe you’re looking for is a grain bowl: It has all the nutrients you typically want in a well-rounded, healthy meal (complex carbohydrates, protein, and fiber) and it’s made out of sturdy ingredients that are designed to last. Plus, it’s easy to make in bulk and store for an entire week.

However, before you actually choose a grain bowl recipe, you’ll want to take all of your ingredients into consideration. Certain grains, vegetables, and proteins last longer than others, so it’s important to opt for the varieties that will actually hold up for a whole week. Once you’ve selected your desired ingredients, cook them in bulk, store them up, and eat easy every day.

First, choose a sturdy grain.
“Barley, farro, quinoa, couscous, sweet potato, yams, and pumpkin hold up fairly well over the course of a week, and are rich in fiber and other nutrients,” says Edwina Clark, M.S., R.D., a certified sports dietitian, and head of nutrition and wellness at Yummly. In addition to being great carb sources, some of these grains (like quinoa) also provide an extra hit of protein. And they’ll keep in your fridge until Friday, which means if you make enough on Sunday night, you’ll be able to eat them throughout the entire work week.

Then, opt for vegetables that won’t get soggy.
When it comes to veggies, it’s important to know which varieties have real staying potential. Clarke says that uncooked foods like carrots, bell peppers, spinach, and tomatoes have a shelf life of about a week. You can chop these veggies up, store them in your fridge, and serve them raw in your grain bowl for a colorful crunch.

If you’d rather use cooked vegetables in your grain bowl, you’ll want to opt for varieties like beets, cauliflower, and carrots. Clarke says these will last longer than others because they’re more structured than leafy greens, tomatoes, and mushrooms, which can become mushy when cooked. You can cook them whichever way you like, but roasting is a great, low-lift way to make a bunch at once.

Mix up some dressing for a splash of flavor.
Most vinaigrette recipes will last for a couple weeks, so you can pick a couple easy recipes, make them ahead of time, and dip into your stash for a different flavor every day. Bring a bottle or small container (empty spice jars work great!) to work with you—or, if you prefer, dress your bowl before you leave each morning. Unlike a leafy salad, the grains will soak up the liquid without wilting.

Next, pick a protein that won’t go bad by Friday.
This is the tricky part. Clarke says that red meat like steaks and roasts can last up to five days in the fridge. Most other meats cannot. Turkey, chicken, and ground beef are only safe to eat up to two days after being cooked.

If you don’t want to go the red meat route, one solution here is to freeze your meat after cooking it. So after you roast or grill chicken breasts, toss them in the freezer, and when you’re ready to eat, simply pop them in the microwave for a couple of minutes. Using the microwave will not give you back that original, freshly cooked chicken taste and texture, but it will get you your protein fill in a safe way.

Another option is to choose vegetarian proteins like tofu and hard boiled eggs, which Clarke says can last a full week. And be sure to consider a couple other less obvious options like nuts and cottage cheese. Of course, if you still want that more meaty kick, you may want to invest in a couple cans of fish like tuna or salmon. Pop them open and top your grain bowl with them when you’re ready to eat.

Finally, measure out enough to get you from Monday through Friday.
Aim to make six servings of each ingredient, which will serve as dinner on Sunday and lunch for the rest of the week. If you’re following a recipe that makes two servings, simply triple it. If you’re winging it, use one cup grains (measured dry), cut up (and cook up) six cups of vegetables, and prepare 1.5 pounds of your meat or veg protein. Portion everything out into one dinner bowl and five lunch containers and bask in the glow of being a healthy meal prep goddess.

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Are these 7 “Healthy” Foods As Healthy As You Think?

Is a granola bar “healthy”? What about sushi or coconut oil?

In May of this year, the New York Times and the polling firm Morning Consult surveyed average Americans and nutritionists about their thoughts on the healthfulness of 52 common foods. Turns out that what’s “healthy” is not a cut-and-dry answer; there was plenty of debate over what’s “good for you” and what’s not. Here are the top seven foods that nutritionists and the public can’t seem to agree on — and why we think the gap exists:

Foods the Public Considers ‘Healthy’ (But Not Nutritionists)

1. Granola Bars/Granola
According to the survey, more than 70% of the public deemed granola bars and granola as healthy, but less than 50% of nutritionists agreed. Granola bars and granola contain a medley of wholesome ingredients (usually oats, honey, dried fruit and nuts to name a few), so it’s no wonder they’re seen as healthy by the public. Unfortunately, these ingredients are also calorie-dense, not to mention there are preservatives, additives and added sugars found in many store-bought varieties. For example, a Clif Bar Oatmeal Raisin Walnut (250 calories, 20 grams sugar) packs more calories — and nearly as many grams of sugar — than one Hershey’s Milk Chocolate Bar (210 calories, 24 grams sugar).

Nutrition Tip: 

• Read the nutrition label. Aim for less than 35% of calories coming from sugar in your granola or granola bar.
• Investigate the ingredients list. Can you recognize the ingredients?
• Make your own granola bars and granola. Try this easy six-ingredient granola recipe.

2. Coconut Oil
Coconut oil is exceptionally high (about 90%, in fact) in saturated fat, a fat linked with higher levels of blood cholesterol and heart disease risk. However, google “coconut oil,” and you will find millions of search results endorsing coconut oil as a skin moisturizer, cooking essential and a natural remedy, among other uses. Our senior registered dietitian and food and nutrition editor, Elle Penner, decided to investigate: Is coconut oil all it’s cracked up to be? She concluded that although the predominant saturated fat in coconut oil, lauric acid, has a slightly beneficial effect on cholesterol levels when used in place of other saturated fats, coconut oil is still a calorie-dense fat and best used in moderation. Keep it in your pantry, but don’t rely on it as your only source of cooking oil.

Nutrition Tip: In addition to coconut oil, stock up on an array of vegetable oils such as olive and canola, which contain mostly unsaturated fat.

3. Frozen Yogurt
In recent years, we’ve seen an explosion of frozen yogurt stores, which have earned a health halo via their claims of froyo being lowfat and high in calcium and probiotics. But what froyo stores don’t tell you is that the healthy bacteria usually don’t survive long enough to enter your digestive tract due to long shelf life and manufacturing processes. On top of that, frozen yogurt is extremely high in sugar — a 1/2-cup serving delivers 17 grams of sugar! For example, if you investigate the ingredients list of popular froyo chain Yogurtland, you will find that sugar or a sugar substitute is the second most-used ingredient in most of their frozen yogurt. (How many of these 44 nicknames for added sugar can you recognize?)

In addition, most froyo stores have a self-serve layout, making it easy to overdo it on the portion size and add on unlimited toppings. Don’t get us wrong — we’re not saying you should forgo froyo with friends, but as with everything, moderation is key.

Nutrition Tip:

• Portion control: Ask for the small cup. Go to the toppings station first, and load your cup with fresh fruit, anything else you want and then top it with froyo.
• Try plain Greek yogurt with your favorite froyo toppings instead. It’s high in protein, and you can control the amount of added sugars.

4. Orange Juice
More than 75% of the public viewed orange juice as healthy, whereas 62% of nutritionists did. Juices have had a bad rep among nutrition pros for quite some time because of their high-sugar, low-fiber content. Many store-bought juices are practically liquid sugar. One 8-ounce serving of Tropicana No Pulp contains 22 grams of sugar, which is only 2 grams less than a Hershey bar. This isn’t to say that the public is misinformed on the healthfulness of orange juice. OJ, specifically the home-juiced with pulp kind, does pack nutritious fiber, vitamins and minerals.

Nutrition Tip: Opt for the whole fruit instead. We know a refreshing glass of juice is hard to beat, so enjoy juice as part of a balanced diet (about 4 ounces per day).

Foods Nutritionists Consider ‘Healthy’ (But Not the Public)

5. Quinoa
A recent Harvard study showed that people who ate 70 grams of whole grains per day, or about 4 servings, had a lower mortality rate compared with those who ate little or no whole grains. More than just a whole grain ingredient (technically it’s a seed), quinoa is a complete protein, containing all nine essential amino acids. So, why the disconnect between experts and the public? This may be because quinoa is relatively new to the American diet and not many know what to make of it yet. Based on 2016’s Google Food Trends, quinoa is falling in trendiness and expected to decrease in demand every year. Despite this, the Google query “is quinoa gluten free?” (and, yes, it is) grew by 16%, suggesting that those following a gluten-free diet are still interested in the pseudograin.

Recipe Tip: Nutty, chewy and fluffy, quinoa works great in any dish in addition to or in place of grains such as rice, barley or couscous. Get inspired with our list of quinoa recipes.

6. Tofu
Tofu, the popular meat alternative made from soybeans, is a very good source of protein at 10 grams per half-cup. It’s also rich in calcium, iron and omega-3 fatty acids! In the public eye, soy can seem controversial because it contains isoflavones, phytoestrogens that mimic the hormone estrogen and can disrupt the body’s normal functions. Although some feared that these estrogen-like compounds would increase the risk of hormone-related cancers, studies have proved otherwise — and that regular soy consumption may reduce breast cancer risk in women (see here and here). Soy’s effects on health are still being actively researched, but most experts agree that it is safe even for breast cancer survivors to eat up to three servings of soy foods per day.

Recipe Tip: Plain tofu can be pretty bland and boring, so here are 52 brilliant ways to spice it up.

7. Sushi
Now consumed all over the world, this Japanese staple is shedding its foreigner status. Let’s break sushi down into its main components: rice, fish, seaweed, ginger and wasabi. Rice provides the carbohydrate-rich base for sustaining fullness. Fish provides heart-healthy omega-3 fatty acids and filling protein. Seaweed is an excellent source of iodine, an essential element that regulates the thyroid gland. Ginger and wasabi provide antioxidants, vitamins and minerals. With so much to love, it’s hard to see cons, but be aware — one specialty roll can contain 550 calories and nearly half your maximum daily sodium recommendation!

Nutrition Tip: Learn how to order sushi without breaking the calorie bank.

Bottom line, your diet doesn’t need to categorize every food as “good” or “bad.” If you love frozen yogurt and granola, have some! If you aren’t keen on tofu or quinoa, explore them — but don’t force it into your diet to feel “healthy.” Keep your health and fitness goals on track with a balanced diet, exercise and, of course, moderate indulgences. (And make tracking it all easier by logging it into your MyFitnessPal app.)

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20-Minute Egg in Spicy Tomato Sauce

Healthy Nibbles and Bits delivers a breakfast of champions — filled with vegetables, spicy tomato sauce and topped with perfectly braised eggs — in just 20 minutes. Canned or frozen corn kernels cut down on prep time. Don’t be intimidated by the spices in this recipe; if you can’t find them at your local grocery store, we’ve provided simple substitutions. For added energy and calories, serve with potatoes or whole-grain bread.

20-Minute Egg in Spicy Tomato Sauce

Ingredients

• 2 tablespoons olive oil
• 1/2 cup chopped onions
• 2 cloves garlic, minced
• 1/2 cup corn kernels
• 1 cup chopped kale
• 1 cup chopped tomatoes
• 1/2 teaspoon sumac (see notes)
• 1/2 teaspoon ras el hanout (see notes)
• 4 large eggs
• Salt and pepper, to taste
• Optional garnish: chopped parsley

Directions

Heat oil in a skillet over medium heat. When the pan is hot, add onions and sauté for 2–3 minutes. Add garlic and a pinch of salt, and sauté for 30 seconds. Add corn and kale. When the kale has started to wilt, add tomatoes, and cook for 1–2 minutes. Stir in the sumac and ras el hanout.

Move the vegetables in the pan to create 4 wells for the eggs. Crack an egg into each well. Reduce heat to low, and cover the skillet with a lid. Cook the eggs until the whites are set, about 4–5 minutes. Check the eggs constantly to make sure that you don’t overcook them. Turn off the heat. Add more salt and pepper to taste, and garnish with parsley if desired.

Notes:
Sumac is a versatile spice with a tangy lemony flavor used in Middle Eastern cuisine. If your local grocery store does not carry sumac, you can substitute with 1/2 teaspoon lemon juice or lemon zest.

Ras el hanout is a seasoning blend used in Moroccan and North African cuisine. For this recipe, you can substitute 1/4 teaspoon ground cumin, 1/8 teaspoon ground ginger and a pinch each of paprika, ground coriander, ground cinnamon, ground allspice and ground cloves.

Nutrition Information

Serves: 2 |  Serving Size: 1/2 recipe

Per serving: Calories: 338; Total Fat: 24g; Saturated Fat: 5g; Monounsaturated Fat: 14g; Cholesterol: 372mg; Sodium: 454mg; Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 5g; Protein: 16g

Nutrition Bonus: Potassium: 470mg; Iron: 16%; Vitamin A: 37%; Vitamin C: 41%; Calcium: 10% 

Lisa is from San Francisco and has passion for eating well and staying in shape through kickboxing, yoga, and cycling classes. She loves experimenting with new recipes and fitness routines, which she document on her blog, Healthy Nibbles & Bits. When she’s not blogging or exercising, she’s most likely watching Jeopardy! or British TV shows. For more from Lisa, follow her on Facebook, Instagram and Pinterest.

Photo courtesy of Lisa Lin. Original recipe can be found on Healthy Nibbles and Bits.

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3 Pushup Workouts for Any Fitness Level

Doing pushups from the floor can be a daunting task if you’re a beginner. On the other hand, regular pushups can be too easy for the advanced exerciser.

Luckily, these three pushup workouts can take you from zero to hero in the pushup department or give you a new challenge if you’ve been rocking regular pushups for a while.

For all three workouts, you’ll use what’s called a “mechanical drop set.” Basically, you’ll do three exercises in a row, each of which is slightly easier than the previous one. This allows you to keep working even as you fatigue, so you’ll build more strength in less time.

Perform each exercise until you’re about two reps shy of failure. If you couldn’t do another rep with good form, you’ve gone too far. Then, move on to the next exercise and repeat.

For example:

Hands-Elevated Pushup: As many reps as possible (stop at two shy of failure)
Shoulder Taps: As many reps as possible (stop at two shy of failure)
High Plank: Hold as long as possible (stop just before your hips start to sag or your elbows start to bend)

Rest 1–2 minutes, then repeat for 3–4 rounds total.

Exercise #1: Hands-Elevated Pushup

The hands-elevated pushup is the best way to progress toward doing pushups on the floor. By placing your hands on an elevated surface such as a box, bench or wall, you can work through a full range of motion, which can’t be said for pushups on your knees.

Make sure to keep a straight line from head to toe by squeezing your glutes, bracing your abs and making a double chin. As you lower yourself to the box, imagine pulling yourself down chest-first using your shoulder blades. Don’t let your head poke forward or hips sag, and be sure to keep your elbows tucked at about 45 degrees from your sides.

Aim to lower your hands over time as you get stronger, and eventually you’ll be able to do pushups on the floor.

Exercise #2: Shoulder Taps

As mentioned before, pushups require a ton of core control to prevent the hips from sagging or rotating. Shoulder taps challenge your abs and glutes to keep your hips still, all while building stability in the shoulders as your hands leave the ground.

Set up as you would for the top of a pushup, but move your feet slightly wider. As you lift one hand off the floor, push the opposite hand through the ground to maintain a solid position.

Exercise #3: High Plank

After the first two exercises, your shoulders and core will be fatigued. To finish them off, simply hold the top of the pushup (known as a high plank). If that’s too easy, you can lift one leg slightly off the ground to increase the demand on your core. Just be sure not to let your lower back arch or your head poke forward.

Exercise #1: Hand-Release Pushup

As you get stronger, you’ll want to focus on lowering yourself into a good pushup position. This means learning to control your shoulders, elbows and core. If you’re not quite strong enough to push yourself back up yet, that’s OK. The hand-release pushup lets you take your hands off the floor at the bottom and explosively push back up, using a little momentum to get through the hardest part of the movement.

With this exercise, be careful not to let your lower back arch when you take your hands off the floor. Also, keep your shoulder blades in your back pockets when your chest is on the floor to avoid rounding your shoulders forward.

Exercise #2: Hand Switches

Much like shoulder taps, hand switches challenge your core and shoulder stability as you aim to keep a perfect straight line from head to toe. By adding a side-to-side motion, you’ll learn that it takes tremendous focus to keep your hips from swaying or sagging.

Keep your feet in one spot the whole time so only your hands are moving. Continue to squeeze your abs and glutes while maintaining a double chin.

Exercise #3: Bear Crawls

Bear crawls combine the core challenge of hand switches with a little extra shoulder mobility. By learning to reach out through the shoulder blade, you’ll improve shoulder function by getting your shoulder blade to glide along your rib cage, a motion that’s often lost due to poor posture or overuse.

Each time your hand hits the floor, imagine pushing your upper back toward the ceiling. The goal is to keep the shoulder blades far apart and not let them pinch together.

Exercise #1: Feet-Elevated Pushup

If you’re crushing pushups on the floor with ease, up the ante by elevating your feet on a box or bench. This increase in range of motion makes the movement much harder, especially when it comes to keeping your shoulders and core in a good position.

Make sure to squeeze your abs and glutes to prevent your lower back from sagging, and aim your chest for the floor first. The added range of motion makes it easy to poke your head forward first, so make a double chin to put your neck, arms and shoulder blades in alignment.

Exercise #2: 1-Leg Pushup

By taking one foot off the ground, a regular pushup becomes an adventure in core control. Your hips will want to rotate to the side of the leg that’s on the ground, so be sure to squeeze your belly and glutes to lock your hips into place. Imagine keeping your belly button pointed toward the floor the entire time.

Exercise #3: Inchworm

Inchworms involve the entire body, forcing you to maintain a straight line from your fingers to your toes. The goal is to walk your hands out as far as possible without letting your lower back arch. This takes plenty of core and shoulder stability, so start slow and gradually walk your hands out further as you get stronger.

As you return to the starting position, be sure to let your knees bend slightly so they don’t hyperextend.

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How Much Protein Do You Need to Improve Performance?

You know what proteins are: meat, fish, poultry, eggs, tofu and beans. But when it comes to performance, you may not know why, when and how much protein to take. Eating a protein-rich diet is beneficial when you work out because dietary protein is a trigger for muscle protein synthesis. This process helps you build muscle, strengthen tendons and bones and improve body composition. These beneficial adaptations are made by eating protein in combination with exercise because working out increases the body’s sensitivity to protein.

Protein intake in active people have been well-studied, and while most may laud protein’s power for building muscle, there is now very good evidence to recommend intakes far above the Recommended Daily Allowance for all athletes to maximize training adaptations and sports performance. The RDA for protein (0.36 grams per pound body weight) is the minimum amount of protein you should consume, but it is simply too low, especially for athletes.

How much protein does an athlete need daily? To figure out your daily protein goals, simply multiply your weight in pounds using one of the following formulas:

Group	Daily Protein Calculation
Growing Athletes (Kids & Teens)	0.5–0.6 grams of protein per pound body weight (1.1 to 1.3 grams of protein per kilogram body weight)
Endurance Athletes	0.5–0.6 grams of protein per pound body weight (1.1 to 1.3 grams of protein per kilogram body weight)
Strength & Power Athletes	0.7–0.9 grams of protein per pound body weight (1.54 to 1.98 grams per kilogram body weight)
Active older individuals	0.7–0.9 grams of protein per pound body weight (1.54 to 1.98 grams per kilogram body weight)

While these recommendations are not hard-and-fast rules, you can use them as general guidelines. In fact, some athletes may need even more protein to prevent loss of muscle mass during periods of high training volume, recovering from injury and low calorie intake when trying to reduce body fat.

Not all proteins are created equal. Animal proteins contain all the essential amino acids, which are the building blocks of cells required to build muscle. Animal proteins are higher in leucine, the amino acid that is thought to trigger muscle protein synthesis. Plant proteins are lower in amino acids, and most are incomplete, meaning you have to eat a greater amount and variety of vegetarian proteins to meet the amino acid needs required by most athletes.

Timing is key! Instead of focusing on simply hitting total daily protein targets, spread protein intake throughout the day to maximize its benefits. Even small amounts like 10–20 grams of protein right after a workout can be beneficial for beginners looking to ramp up strength training. If your goal is to become a more serious strength trainer, eating 20–30 grams of protein every 3–4 hours and after strenuous workout sessions can help optimize sports performance, reduce body fat and promote lean muscle growth.

How to Get 20–30g Protein
Below are great “real food” sources of protein that need to be combined with a balanced diet of complex carbohydrates, fruits, vegetables and healthy fats to achieve well-rounded nutrition.

Protein from a Meal	Protein from a Snack
- 3–4 ounces lean poultry, beef or pork Serve with your favorite veggie and starchy side. - 8 ounces tofu Get your power bowl on by tossing tofu on top of a bed of quinoa with mixed greens, roasted veggies, dried fruit, seeds and tahini.	- 2 ounces beef jerky Pair with a banana and peanut butter for on-the-go balance. - 1 cup Greek yogurt or cottage cheese Add berries and nuts or seeds for big impact. - 2 eggs + 1 ounce cheese
	- Add a piece of avocado toast and a fruit smoothie for balance. - 1 cup low-fat chocolate milk + 2 tablespoons peanut butter on 2 slices whole-wheat bread make this snack complete with a banana.

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