Blog Posts by The Editors of EatingWell Magazine

  • Healthy Low-Calorie Foods You Can Eat a Lot Of

    Healthy Low-Calorie Foods You Can Eat A Lot OfLisa D'Agrosa, M.S., R.D., Associate Nutrition Editor, EatingWell Magazine

    There are some days where my stomach feels like a bottomless pit. Usually I try to distract myself by going for a walk, drinking water or chatting with a friend. But sometimes my hunger rages All. Day. Long--no matter what tricks I try (please tell me you can relate). When I know I'm going to be munching more than usual, I try to do the least amount of damage to my diet by choosing foods that are low in calories and satisfy my cravings. That means I reach for foods that take up a lot of space in my tummy for not a lot of calories. I'm not suggesting you throw portion control to the wind--but here are some feel-full options that deliver satisfaction on fewer calories for days when you're feeling hungrier than usual.

    1. Popcorn
    Popcorn totally satisfies a craving for a salty, crunchy snack. Yum. Foods that are filled with air, like popcorn, trick us into thinking we're eating more, according to Barbara

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  • 5 Ways to Beat Emotional Eating

    5 Ways To Beat Emotional Eating

    Nicci Micco, M.S., Content Director, Custom Publishing & Licensing for EatingWell

    When you have an intense craving for a specific kind of food, it's not too hard to imagine yourself as being addicted to it. People talk about being "addicted to sugar," "addicted to potato chips" and, probably most commonly, "addicted to chocolate." If thinking about food rules your life, seek help from a professional. But if you're someone dealing with occasional cravings, restructuring your day and planning ahead can help you resist temptation. Here are some tricks:

    1. Plan Meals and Snacks
    Grazing all day may keep you from getting so hungry that you'll overeat the next time food is in front of you, but eating on the fly without a plan can also add up to too many calories and too many carbs. Better to plan meals and snacks ahead: decide what you'll have for breakfast, lunch and dinner, plus a mid-afternoon snack. Each time, include a little protein for additional staying power.

    2. Budget

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  • Easy Ways to Make Walking Part of Your Routine

    Easy Ways to Make Walking Part of Your RoutineBy Lindsay Westley, EatingWell Magazine

    There are days when just the thought of leaving the house seems like a huge effort. Days when you don't feel like getting off the couch, never mind going to the gym. But guess what-if you got out of bed this morning, you jump-started your fitness routine just by walking down the hall to the bathroom. Add a little pep to your stride for an activity that feels less like exercise and more like living a normal life-but with the added benefits that exercise provides.

    Make Walking Part of Your Everyday Routine
    Mark Fenton, a health and fitness consultant and author who has written extensively about the benefits of walking, was a member of the U.S. national race walking team from 1986-1991. Now he works as a consultant to help communities implement safe routes for walking and bicycling. "Make walking a part of your normal routine and you'll have a much easier time keeping it up," Fenton says. "Set aside time at a specific time of day to walk,

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  • 4 Natural Energy Boosters: What to Drink and Eat for More Energy, Naturally

    4 Natural Energy Boosters: What to Drink and Eat for More Energy, Naturally By Karen Ansel, M.S., R.D., C.D.N., contributor for EatingWell Magazine

    When you're feeling sluggish and need a pick-me-up, maybe you reach for an energy drink or a can of soda. But would you be better served with something else? Here are four all-natural solutions for when you're working late, battling jet lag, dragging at the gym or have a long drive ahead of you.

    1. You're burning the midnight oil to finish a deadline.
    Eat a light dinner. "When you eat too much, your body expends most of its energy on digestion so it has less to put towards concentration," says Rachel Begun, M.S., R.D., a spokesperson for the Academy of Nutrition and Dietetics. Skip-or limit-the carbs: they increase your body's production of the sleep-promoting neurotransmitter serotonin, making you groggy. Instead, opt for a protein-packed meal, like grilled tuna over a bed of spinach.

    2. You've got a wicked case of jet lag.
    Munch on walnuts or dried tart cherries. Both are natural sources of

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  • How Much Protein Do I Need?

    By Brierley Wright, M.S., R.D., Nutrition Editor, EatingWell Magazine

    Protein is a must-have nutrient: your body uses it to generate and repair cells. And the building blocks of protein--called amino acids--are needed to build muscle, make antibodies and keep your immune system going. Compared to fat and carbs, protein packs a bigger punch when it comes to filling you up and keeping you satisfied.

    But don't worry that you're not getting enough of this powerhouse nutrient. Protein malnutrition is nearly nonexistent in the U.S. In fact, most of us eat more than we need: women get, on average, 69 grams of protein per day. The Institute of Medicine (IOM) recommends women get 46 grams daily (that's equal to about 6 ounces of chicken). Men need 56 grams, yet they're actually eating almost double.

    Related: The Best-and Worst-Protein Choices

    There's no official daily maximum for protein, but IOM suggests capping it at 35 percent of your calories (that's 175 grams for a

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  • Give Your Fridge Some Love! 6 Trouble Spots to Target

    Give Your Fridge Some Love! 6 Trouble Spots to TargetBy Gretel H. Schueller, Contributing Writer for EatingWell

    Think you know it all when it comes to the hardest-working appliance in your kitchen? Exposed to spills, smells and overloading, fridges don't often get much appreciation. Most Americans only clean their refrigerators once or twice a year. Yet a clean, organized fridge helps keep food fresh for longer, reduces food waste and minimizes the threat of food contamination. Take a few minutes to spring clean your fridge this month and make sure to address these 6 trouble spots.

    Don't Miss: 5 Risky Refrigerator Mistakes You're Probably Making

    1. Blast Odors Naturally
    The best way to prevent odors is to regularly clean shelves and to store leftovers in airtight containers. In fact, food should always be covered to keep it from drying out and absorbing odors. To clean and fight smells in one go: Wipe the fridge interior with a mix of 2 tablespoons baking soda and 1 quart hot water. Rinse with a damp cloth, then dry with a

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  • Sips of Spring: 7 Fresh Juices Packed with Produce

    Sips of Spring: 7 Fresh Juices Packed with ProduceBy Breana Lai, M.P.H., R.D., Associate Food Editor, EatingWell Magazine

    Excited to start making your own healthy, fresh juice at home? We've created the 7-day juice plan below to be a start to harnessing your juicing enthusiasm! (Note: This is not a juice fast- these juices are meant to be consumed in addition to regular meals and snacks, not as a meal replacement.) You'll find tips and recipes to help you get started juicing or, if you're already a home-juicing enthusiast, to give you new ideas for your juicer, a shopping list, how-to-juice tips, juicer-buying advice and method for how to juice with a blender. Each of our 7 healthy homemade juice recipes provides about a quarter of the average daily recommended fruit and vegetables per glass (5 ½ cups for a 2,000-calorie diet). Several studies show that adding more fruits and vegetables to your diet can improve your mental health and sense of well-being, yet most of us don't get enough. While smoothies generally contain more

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  • 3 New Reasons to Drink Coffee

    3 New Reasons to Drink CoffeeBy the Editors of EatingWell Magazine

    Go ahead, brew and pour. Previous studies have shown coffee can lower your risk of diabetes, liver cancer, Alzheimer's and skin cancer.And as contributor Emily Rogan wrote about In the new issue of EatingWell Magazine, here are 3 new reasons to drink your coffee and feel good about it.

    1. Boost Your Blood Flow
    A new study presented at an American Heart Association meeting found that young adults who drank a cup of caffeinated coffee boosted their blood flow compared to when they drank decaf. Researchers looked at blood flow in the finger, which indicates how well the body's smallest blood vessels particularly, the inner linings of these blood vessels work. Studies have linked poor function of this lining to an increased risk of heart attack, heart disease and stroke. The researchers suspect that caffeine opens up blood vessels and has anti-inflammatory properties.

    2. Improve Your Outlook
    Researchers at the Harvard School of Public

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  • Should I Try the Fast Diet for Weight Loss?

    Should I Try The Fast Diet For Weight Loss?By Brierley Wright, M.S., R.D., Nutrition Editor, EatingWell Magazine

    I was recently asked by a reader if she should try The FastDiet to lose weight? Don't be fooled by the book title. The FastDiet (Atria, 2013), by Dr. Michael Mosley and Mimi Spencer, doesn't call for a total fast--or eating quickly. Also known as the 5:2 diet, it has you adopt a lifelong pattern of fasting two days a week and being "gloriously free from calorie counting" for five days. On those two fasting days, you can eat 500 or 600 calories--for women and men, respectively.

    The promise is steady weight loss (about a pound per week). And in theory you don't pig out on your eat-what-you-want days because your stomach shrinks and can't handle large volumes of food. The added benefit is better health. The science supporting fasting is growing: research findings from lab animals suggest intermittent fasting may lower your risk of cancer, delay the onset of dementia and Alzheimer's and improve your body's

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  • 3 Awesome Healthy Pasta Sauces (and Tips to Pick a Good Jar)

    3 Awesome Healthy Pasta Sauces (and Tips to Pick a Good Jar)Lisa D'Agrosa, M.S., R.D., Associate Nutrition Editor, EatingWell Magazine

    It's hard to beat the ease of opening a jar (unless, of course, it's screwed on super-tight) to help bring pasta night together in a flash. Different flavors by the same brand can have very different ingredients and nutrition stats, so check the labels even when choosing between almost identical-looking sauces. And when it comes to buying a healthy sauce, you get what you pay for. The premium brands ($7-9) we tested had cleaner ingredient lists and tasted better than the $3-4 sauces. To find a sauce that's good for you, here's what you need to know.

    1. Calorie counts
    Who knew something that's predominantly tomatoes could vary so greatly? Sauces on the shelf have anywhere from 40 to 110 calories per ½-cup serving, depending on how much oil is added and how thick the sauce is.

    2. Watch the salt
    Many sauces clock in at 500 mg or more per ½-cup serving (about 20% of your daily limit).

    3. Not too

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