Dear Davey,

What is your take on juice fasting? Is it a good option for those wishing to lose weight?

Sincerely,
Julio

Dear Julio,

The long and short of it is that juicing to lose weight is a fad diet. It’s not sustainable long term – and it’s not something that I’d recommend.

There are a few issues with juicing.

For one, the act of juicing strips the fruit or vegetable of its fiber content. Most of us don’t get enough fiber as it is, and juicing doesn’t help. Without the fiber-rich skin that the juicer leaves behind, juice acts a lot like soda. Stripped of fiber, juice can result in unhealthy blood sugar spikes. And fiber also helps you feel full longer.

Many juice diets also lack protein. Much like fiber, protein helps you feel full; without it, you’ll can be subject to extreme hunger pangs that may sabotage your diet. Moreover, inadequate protein intake can cause reductions in muscle mass during weight loss. Protein performs many other important functions – like helping to control blood glucose and providing a boost to your metabolic rate.

Extreme dieting and radical calorie restrictions may result in initial weight loss. But keep in mind that the body is very resilient – and if it goes into starvation mode, it will fight like hell to preserve any fat stores. Starvation diets result in large decreases in the body’s metabolism – and are thus are generally associated with equally large increases in weight once food consumption resumes.

Juicing fans claim a number of benefits including decreased cancer risk, lower risk of heart disease and a boost to the body’s immune system. They also espouse the detoxifying properties of juicing. Though I’ve yet to see any scientifically valid evidence supporting the detox claim (your liver and kidney detoxify your body with or without juicing), the other benefits likely have more to do with eating a diet rich in fruits and vegetables rather than juicing. Indeed, plant-based diets to lower the risk of many cancers and diseases – but it has nothing to do with juicing.

In moderation, consuming fruit or vegetable juices can be perfectly healthy and part of a balanced diet. Many of the juices are rich in nutrients – but juicing isn’t a weight loss or diet program in and of itself. Moreover, nothing beats eating the whole fruit or vegetable – skin and all.

In a nutshell, agave nectar is derived from the agave plant and contains a mixture of primarily fructose and some glucose. Though it’s sweeter than sugar, it has a lower glycemic index – and so it doesn’t result in the same blood sugar spike as other sweeteners. As such, it has been hailed by marketers as a miracle sweetener.

First things first, the glycemic index is a number representing the ability of a food, relative to that of glucose, to increase the level of glucose in the blood. Low glycemic foods lead to increased energy, improved focus and help you feel full longer.

The glycemic index of table sugar, for example, is around 68. For agave nectar, the number is 30. In other words, there is some truth to the claim that agave nectar doesn’t result in blood sugar spikes. But eating plywood also won’t result in a blood sugar spike. A low glycemic rating, in and of itself, doesn’t mean a food is healthy.

One of the big problems with agave nectar is that the sugar content is primarily fructose. In a great article by Dr. Jonny Bowden, the good doctor writes:

Research shows that it’s the fructose part of sweeteners that’s the most dangerous. Fructose causes insulin resistance and significantly raises triglycerides (a risk factor for heart disease). It also increases fat around the middle which in turn puts you at greater risk for diabetes, heart disease and Metabolic Syndrome (AKA pre-diabetes)… And fructose has been linked to non-alcoholic, fatty-liver disease. Rats that were given high fructose diets developed a number of undesirable metabolic abnormalities including elevated triglycerides, weight gain and extra abdominal fat.

Sadly, agave nectar is far from a miracle sweetener. Fructose issues aside, agave nectar is still sugar. It’s not nourishing. It’s not what your body needs. And it’s certainly not healthy.

Moderation is still the best policy.

If you’ve struggled with your weight for a very long time, the solution probably lies not in finding the right diet or exercise. Been there, done that, right? Unless medical concerns affect your weight, chances are you’re using food to quell your feelings. If you can relate to this, have faith. Nourish your mind and body with a diet of forgiveness and release your pain along with the pounds.

Free Yourself

While seemingly unrelated on the surface, a lack of forgiveness for self and others is sometimes related to emotional eating and to achieving permanent weight loss. Here’s why:

When you’re struggling with energy draining emotions of guilt, shame, anger and resentment, it’s important to acknowledge these feelings and find ways to safely experience and release them. The problem comes from never letting them go and using food to cope. When they build up for a long time, they stay stored in your body. As you carry the weight of heavy feelings in your heart, you carry the weight of excess pounds on your body.

Forgiveness calms your emotions, releases anger from your mind and body, and transforms resentment into acceptance. You literally lighten your mind and body with a calming energy that sets you free. For example, when you forgive yourself for overeating, overeating claims less power over you. This helps you stop the cycle because self-forgiveness eliminates guilt and shame that perpetuate emotional eating. When you forgive others, you emotionally free yourself from them and their behavior. You no longer feel triggered because you stop ruminating about what hurt you.

Meet Charlene

Charlene struggled with emotional eating for many years. It intensified during her difficult divorce and she gained weight in the process. Filled with anger and resentment, contact with her ex-husband often prompted an impulsive urge to overeat. She felt guilty after binging and blamed him for her behavior, often saying, “He makes me so mad I can’t help myself!”

Charlene initially recoiled at my suggestion to forgive her ex-husband. While she knew there was a connection between reacting to her ex-husband and overeating, she wanted tools to stop her behavior. While coping strategies helped, they only addressed what was happening on the surface. Opening her heart to forgiveness helped Charlene on a deeper level and offered a lasting solution.

While Charlene still feels triggered at times, food no longer holds the power it once did. “I didn’t speak with my ex-husband directly, but after I forgave him in my heart, I felt free. I then realized I needed to forgive others from my past.  When I was a child, food was the only way I knew how to deal with anger and sadness. Now that I see the freedom in forgiveness, I want to be a more forgiving person and stop hurting myself with food. Living a healthy lifestyle is easier now. And I’m finally losing weight in the process.”

How to Forgive

Forgiveness doesn’t always come easily, especially in a society often intent on revenge. It may feel hard at first and it takes time, but you can become a more forgiving person simply by being willing to be so. It takes commitment and persistence. Forgiveness doesn’t mean you excuse others’ bad behavior or that you stop taking responsibility for your own. Forgiveness is about your state of mind and heart. It’s a gift to others, but mostly, it’s the gift of inner peace to yourself.

Here’s a simple release and forgiveness affirmation to help with emotional eating.

When you’re upset with someone and you feel the urge to eat, pause for a few moments, breathe and say to yourself or write down, “I release these feelings (or, this anger, resentment, etc.) and choose to no longer hold onto this pain. I release this for my highest good as I forgive _____(specific person) or, all involved in this situation, and allow the healing power of forgiveness to soothe my heart.” Even if it doesn’t seem to make a difference right away, you’re creating space between the urge to eat and eating. Adding forgiveness to this space helps liberate you to make a different choice.

The problem is, not all smoothies are created equal. And many of the smoothies that you might buy at a local mall kiosk are actually terribly unhealthy. They can be loaded with calories, sugar and unhealthy fats. For example, a medium strawberry hulk smoothie from Smoothie King has nearly 1,000 calories and 125 grams of sugar. Yikes!

To upgrade your smoothie, here are a few tips:

1. Never use fruit syrups. If you’re buying a smoothie, ask if it’s made with real fruit. Many smoothie shops and cafes blend their smoothies with a sweetened, sugar-rich syrup that is anything but healthy. Only drink smoothies made with fresh or frozen (but unsweetened) fruit.
2. Stay away from smoothies made with ice cream or frozen yogurt. Again, ask the cashier if the smoothie contains frozen yogurt or ice cream. You’d be surprised to learn that many do. Unfortunately, it turns your smoothie into a milkshake and dramatically increases calories, sugar and unhealthy fats. Don’t do it!
3. Replace base with water and ice. Many smoothies are blended with either a dairy base of skim milk, almond milk, soy milk or fruit juice. For one, fruit juice is nearly as bad as soda. And while the various milks may be healthier, they’re still rich in calories and unnecessary for an enjoyable smoothie. As an experiment, try replacing whatever base you use for your smoothie with water. It sounds completely unsatisfying – but you’ll discover the exact opposite. The smoothie is still really good!
4. Don’t add sweeteners. Many recipes call for a touch of honey, agave nectar, etc. When you’re already blending a smoothie with naturally sweet fruit, added sweeteners are really unnecessary. In exchange for a bit of sweetness, they crank up the smoothie’s calorie content. Avoid them.
5. Nix unhealthy add-ons. Chocolate syrup, cool whip and the like are delicious. But they’ll sabotage your smoothie’s nutrition. Moreover, smoothies are still totally delicious without them. They’re definitely not needed.
6. Try mixing in some vegetables. Though most people stick with fruit smoothies, add some vegetables into the mix. Vegetables are often lower in sugar and less calorie-dense, but still packed with flavor and nutrients. Kale is always a favorite! Avocados are also good – though technically they are a fruit.
7. Pack in some protein. If you want to make your smoothie a bit hardier or if you need help meeting your daily protein requirement, add in a scoop of powdered protein. Though powdered protein isn’t typically known for tasting good, all the fruity goodness of your smoothie will drown out the protein’s undesirable flavor.

By putting these 7 tips into practice, you’ll never be tricked into drinking an unhealthy smoothie again! And if you have any additional tips, please share them in the comments below!

Dear Davey,

I’m a really skinny guy that can eat pretty much anything. I rarely eat fruits and vegetables and never seem to gain any weight. The problem is, I have a bit of a belly and really want to get rid of the fat. What should I do?

Sincerely,
Mario

Two different types of skinny fat.

Hey Mario,

Being blessed with a fast metabolism is a great thing – but it’s not an excuse to live an unhealthy lifestyle. Even skinny guys are susceptible to diseases and ailments like heart disease, high blood pressure and the like. Skinny isn’t necessarily a synonym for healthy.

When it comes to reducing excess belly fat in skinny guys, there’s really no magic to it. It’s about eating smarter and moving more. To that end, here are a few helpful tips:

1. Upgrade your diet. Cut out the crap. That means reducing or eliminating processed foods, added sugar, refined grains, butter, cream and fried foods. Opt for appropriate quantities of vegetables, fruits, whole grains and lean meats. By eating healthier foods, you’ll also supercharge your energy levels and dramatically improve the quality of your life.
2. Get active. Being skinny doesn’t give you a free pass to skip the gym. Even skinny people should engage in regular cardio. I’d recommend short sessions of high intensity interval training. Beyond cardio, spend time strength training with machines or free weights. To really reshape your body, I’d recommend heavy weights, low repetitions and progressively overloading your resistance. A combination of cardio and strength training is a strategy for gut-busting success.
3. Eliminate stress. Cotrisol is a stress hormone that, in part, causes people to retain fat around their bellies. Try yoga or even meditation. Spend some quiet time outside and take a walk. By reducing stress and cortisol, you’re less likely to retain stubborn fat around your body’s midsection.

Are you a skinny guy with belly fat? In the comments below, let me know what you’ve tried.

Love,
Davey

Oh, the irony.

Each year, the average American consumes 43 pounds of sugar from soft drinks alone. If Coca-Cola wants to educate people about health and nutrition, maybe they should publicize the links between refined sugar and violent behavior, fatigue, stiffening of arteries, headaches, depression, skin irritation, acne, hypoglycemia, diabetes, high blood pressure, hypertension, nervous tension and obesity. Or maybe they should do a public service announcement about how, according to brain scans, sugar is as addictive as cocaine.

Coca-Cola’s press release notes that the company offers low or no calorie options in every market. What the press release doesn’t mention is that even artificial sweeteners have been linked to obesity in that they increase cravings for other sugary, unhealthy foods.

The company commends itself for putting caloric information on the front of all packaging. However, Coca-Cola does nothing to educate consumers that not all calories are alike. Unlike the calories in many of the foods we eat, soft drink calories are “empty” and come without any nutritional benefit.

Moreover, the press release goes on to say that the company markets “responsibly.” Coca-Cola and I must have different understandings of marketing responsibly, as a recent billboard near my home featured an Olympic swimmer reaching for a Coke. It implies a connection between Coca-Cola and health that couldn’t be further from the truth. It’s reminiscent of those decades-old cigarette ads featuring endorsements by athletes like Mickey Mantle and Willie Mays.

On one hand, it’s great that Coca-cola wants to help people be active. Getting people to move is a good thing. But on the other hand, if Coca-Cola wants to do something to help improve the health of Americans, it should close its doors and go out of business.

“I look like a cow today.”

“I don’t even know why you’re with me… I’m so fat.”

“These jeans give me a muffin top.”

Though this so-called “fat talk” has become a regular part of conversation and possibly a way for people to build social bonds, a new study finds quite the opposite.

Researchers from Notre Dame’s Body Image and Eating Disorder Lab conducted a study with college-age women. Each participant was presented with either a noticeably thin or overweight woman engaging in “fat talk” or positive body talk. The participants were then asked to rate the women on a number of dimensions – including likeability.

Regardless of weight, the “fat talkers” were rated as significantly less likeable. On the other hand, overweight women who made positive statements about their bodies were rated as the most likeable. Contrary to popular belief, fat talking may actually be hurting our relationships with other people.

According to the lead researcher:

These findings are important because they raise awareness about how women actually are being perceived when they engage in this self-abasing kind of talk.

Beyond hurting your relationship with other people, “fat talk” can also damage your relationship with yourself. The researchers noted that fat talk has been strongly associated with – and can even cause – body dissatisfaction, which is a risk factor for eating disorders.

As it turns out, words are very powerful. Words become thoughts. Thoughts become beliefs. Beliefs become reality. So choose words that lift you up – and that help, encourage and inspire you to reach your fitness goals.

1. Reduce (or eliminate) added sugar. Even though sugar provides virtually no nutritional benefits, Americans eat 500 calories of a day worth of added sugar. Cut it out.
2. Don’t deprive yourself of unhealthy foods you love. The more you try to resist unhealthy foods, the more you think about unhealthy foods – and the more you crave them. Allow yourself an occasional treat to break the cycle. It’s about balance.
3. Cook your own meals. You’ll know exactly what goes into the foods you eat.
4. If you do eat out, avoid the watch words. Don’t order foods that are described as crispy, fried, creamed, crunchy, battered, bottomless, giant, loaded, cheesy or breaded.
5. And if you do eat out, opt for steamed vegetables as your side.
6. Seep well. People who don’t get enough sleep consume more calories.
7. Start your day with a real breakfast. Boiled eggs, no sugar added cereals, fruits and Greek yogurt all count. Danishes, doughnuts, pastries or a cup of coffee do not.
8. Replace simple carbs with complex carbs. That means substituting white rice with brown rice and white bread with whole wheat bread.
9. Get 30+ grams of fiber a day. 95% of Americans don’t get enough fiber; eat fiber-rich foods like vegetables, fruits, whole grains, nuts and seeds. In addition to many other important benefits, fiber helps you feel fuller longer.
10. Don’t drink your calories. High calorie alcohol beverages or sugar drinks are calorie-dense but devoid of nutrients. Save your calories for foods that nourish your body and keep you feeling full.
11. Learn to read nutrition labels.
12. Never eat a food directly from the box or bag. Put it in a bowl; you’ll eat less and avoid the mindless munchies.
13. Move more. Combine a healthy diet with an active lifestyle and exercise. Take the stairs. Join a gym. Go for a walk.

At its core, losing weight is really about creating a calorie deficit by consuming fewer calories than you burn. All the above guidelines are helpful in supporting a calorie deficit through nutrition and exercise. So have at it!

Do you have any additional skinny guidelines? Share them in the comments below!

First things first, I’m not a big fan of the word “cheating.” It’s a loaded word and one that we often associate with dishonesty in a relationship. After the cheating comes the guilt, and then the guilt inspires nothing but feelings of shame and more negativity. Such downward cycles can be very destructive in any aspect of life – and food is no exception.

In fact, many people turn to food as a way to soothe and comfort, and thus the very act of cheating can create a cycle of binging, unhealthy choices and even more guilt. And even more binging.

You get the idea.

Instead of giving yourself cheat days, I’ve always said that it’s really about creating balance. Most of the time, eat the nourishing foods that your body needs. Eat the lean meats, fruits, vegetables and whole grains that provide the nutrients and energy to fuel your life. And then some of the time, indulge in those foods that you crave.

I’ve always espoused the 80/20 rule for newbies. Eat healthy 80% of the time. It’s a great way to create balance in your life. After all, if you resist an unhealthy food that you crave – you’ll probably just crave it even more. The more you say to yourself, “I can’t eat ice cream,” the more you’re thinking about ice cream. And the more you think about ice cream, the more you’ll crave it.

Here’s the catch. Pay attention to how your body feels after the indulgence. How does your body feel after you eat the ice cream? Even without feelings of guilt or shame, our bodies don’t respond well to unhealthy foods. You may feel sluggish, tired or even slightly ill. When you pay attention to how unhealthy foods make your body feel, you may discover that you crave those unhealthy foods a little less.

Over time, the 80/20 rule may even become the 90/10 rule. Who knows?

In the comments below, share your favorite cheat balance food. Mine is pepperoni pizza. Mmm.

Dear Davey,

I’m switching my workouts from night to morning and was wondering when the best time to eat breakfast is? Before the gym? Or after?

Thanks,Jared

Hey Jared,

Great question! And welcome to early morning exercise. It’s such a wonderful way to start the day – and it’ll wake you up better than a cup of coffee.

As a fellow early morning exerciser, your question is near and dear to my heart. A number of studies have examined exercising before breakfast versus exercise after breakfast – and the findings have been split. One study found that exercising before breakfast resulted in muscle loss. Another study concluded exercise before breakfast resulted in fat being burned more efficiently.

Nonetheless, there are a few things to keep in mind.

1. No one likes exercising on a full stomach. If you do eat a full breakfast before hitting the gym, it’s recommended that you allow 1 – 2 hours for digestion. If you plan on exercising sooner, something lighter will be a wiser choice. Otherwise you may feel sluggish or even nauseous.
2. No one likes exercising on an empty stomach. Working out an empty stomach may not give you the fuel needed to power through an intense workout. If you’re hungry and feeling famished, it’s probably going to be a lot harder to get in that last repetition. The only thing worse than exercising on a full stomach is exercising on an empty stomach.
3. Regardless of what you eat before the gym, know that you’ll still need to ingest protein and carbohydrates after the gym. If you ate breakfast before the gym, you’ll still need to eat something after the gym to give your body the protein and carbs it needs.

What do I recommend?

When I wake up, I eat a small protein shake and banana. Packed with carbohydrates, the banana gives me the energy I need for my workout. It’s just enough. After the gym, I eat a full protein shake and proper breakfast – usually consisting of cereal and almond milk. The shake and cereal give my body the protein and carbohydrates that it needs to rebuild and repair my muscles.

In the comments below, please share your morning workout/breakfast routine! I’d love to hear what you do.

Love,
Davey

Despite the toxicity of added sugar, most of us eat a lot of it. And I mean A LOT.

If you’re up for watching a very disturbing visualization of all the added sugar we eat – watch this video that I posted to the Davey Wavey Fitness YouTube channel. I hope that it inspires all of us to make some much-needed changes in the foods we eat.

When doing my grocery shopping, there are five major nutrition label elements to which I pay attention.

1. Saturated and trans fat. Fat gets a bad rap. But the truth is, not all fats are created equal. And your body does need some essential, good fats to function properly – and that’s why some fats like olive oil can be part of a healthy diet. It’s the saturated and trans fats that you’ll want to limit or avoid. The American Heart Association recommends limiting saturated fats to 7% of total daily calories. If you need 2,000 calories a day, that means 140 calories from saturated fats – which translates to about 16 grams per day. Trans fats should be limited to less than 1% of total daily calories. Based on a 2,000 calorie diet, that’s about 20 calories from trans fats or about 2 grams of trans fats per day. Consuming excessive amounts of these bad fats can increase your bad cholesterol, decrease good cholesterol, increase stroke, heart disease and type II diabetes risk.
2. Calories. When it comes to calories, the first thing to understand is your daily caloric requirement. Based on the Harris Benedict Calculator, most people will find that they need between 2,000 and 2,5000 calories a day to stay in a neutral state. Once you know how many calories you need, it’s easier to make smarter choices. Many seemingly innocuous foods and beverages are packed with calories but totally devoid of nutrients. Spend your calories wisely!
3. Sugar. Many sugary foods are labeled as fat-free. Marshmallows, for example, are marketed as a fat-free food. And while they don’t contain any fat, they will still make you fat thanks to a very high sugar count. I like to limit sugar to less than 10 grams per portion, especially when it comes to breakfast cereals and smoothies – both of which can be secret sugar bombs. Sugar consumption has been associated with higher levels of bad cholesterol, type II diabetes, weight gain and even aging of the skin.
4. Ingredients. Read the ingredients. If you find things that aren’t in your grandmother’s pantry, view it as a red flag. As a general rule, it’s wise to go with food that’s actually food – and not something that’s highly processed and loaded with chemicals. If you can’t even pronounce it, do you really want to eat it? Also, know that there are many ingredients that are really just sugar in disguise (here are 45 other names for sugar). If sugar is high on the ingredient list, opt for something else.
5. Serving size. Last but not least, look at the serving size. Marketers are clever; a food may seem healthier because the serving size is ridiculously small. Ice cream servings, for example, are often listed at one half of a cup. When was the last time you ever saw someone eat half a cup of ice cream? You’ll need to adjust the nutrition information depending on the size of the portion you’ll actually eat.

Of course, there are other important aspects of the nutrition label – like fiber content or vitamins and minerals – but these five elements are a great place to start. They’ll set you on a smarter path and help you make some easy upgrades to your diet.

What do you look for on nutrition labels? Let me know in the comments below!

“I’d love to go to the gym, but…”

“I want to lose weight, but…”

“I want to eat better, but…”

But. But. But. But I don’t have the time. But I don’t have the money. But I don’t know what I’m doing. But I’m naturally big boned. But I’ve tried before and nothing works. It’s more but[t]s than a nudist colony.

If you really want something – and if it’s incredibly important to you – then you will find a way. More than a half century ago, humankind defied the odds and put a man on the moon. Over the course of 4 years, Michelangelo painted the ceiling of the Sistine Chapel – while on his back. And in the fourth century B.C., Alexander the Great built an empire that included Macedonia, large chunks of Europe, Mesopotamia, the Persian Empire and Egypt. Big or small, people find a way to accomplish what matters to them.

Surely, if they’re important to you, you can achieve your fitness goals. If we put a man on the moon, you can lose 50 pounds. If Michelangelo painted the Sistine Chapel, you can add 10 pounds of muscle to your body. If Alexander the Great built a massive empire, surely you can lose 4 inches off of your waist. It’s just a matter of prioritizing these goals and giving them the energy, effort and dedication that they deserve.

If, on the other hand, your fitness goals aren’t important to you, then surely you’ll find an excuse.

Any questions? Didn’t think so.

I understand that schedules are tight. But exercising without nutrition – or vice versa – is like trying to drive your car with the emergency brake on. While you may experience results through diet or exercise alone, it’s the combination of both that will really put you life – and your body – into high gear.

But you don’t have to take my word for it.

In a new study published in the Annals of Behavioral Medicine, researchers from the Standford University School of Medicine found that focusing on a proper diet and exercise simultaneously yields better results than changing either separately.

For the study, researchers divided 200 inactive participants, ages 45 and up, into four groups that each received phone coaching. Group one received coaching on both nutrition and exercise simultaneously. Group two received only dietary advice for the first few months – and then received additional coaching for exercise. Group three received only exercise coaching initially – and then dietary advice a few months into the study. Group four only received stress management coaching. The study lasted one year.

Even despite busy schedules, those participants who received coaching for both diet and exercise were more likely to meet national guidelines for exercise and nutrition than any other group.

It’s also worth noting that improving your diet doesn’t necessarily mean taking time out of your schedule. You have to eat regardless; it’s just a matter of making smarter choices. It doesn’t take any more time to ask for steamed vegetables instead of fries when you’re out to dinner. In other words, thinking that you only have time to either eat better or to move more is really a false choice. While exercise does require a time commitment, eating smart does not.

The bottom line: Don’t sell yourself short. For best results, focus on both eating smarter and regular exercise.

Most frozen yogurt is a step up when compared to traditional ice cream. In fact, many ice cream varieties contain five times more fat and three times the amount of calories as frozen yogurt. But calories and fat are just part of the story. Most frozen yogurt is still loaded with sugar – and even sugar-free options can increase cravings for other sugary foods. A large Pinkberry frozen yogurt, for example, can contain nearly 100 grams of sugar. That’s as much sugar as two and a half cans of coke.

And that’s before you add the toppings. While fresh fruit is a wise choice, many of the toppings are loaded in added sugar, calories and unhealthy fat. From candy bars to sweet cereals to fudge and sauces, toppings can make your frozen yogurt snack go from bad to worse.

Here are a few tips to keep in mind.

1. Add the toppings first. Before you select your frozen yogurt, load your cup up with fresh, nutrient-rich fruits. Then, use a few swirls of frozen yogurt to top your fruit cup. It’s an instant upgrade.
2. Select a smaller cup. Because most frozen yogurt chains charge per ounce, the cups look more like vats. Select the smallest cup available (sometimes there are smaller cups not on display). With a smaller cup, less frozen yogurt will look like more.
3. Be mindful of portions. Regardless of the cup size, a serving of frozen yogurt is about the size of a tennis ball. As you make your frozen yogurt selection, keep this in mind – even if it means not filling your cup to the top.

The bottom line: Just because frozen yogurt is a step up from traditional ice cream doesn’t mean it should be a daily indulgence. It’s a treat for special occasions. As with anything, moderation is key.

Researchers examined individuals aged 18 – 45 and found that consuming one to three energy drinks per day affects heart rhythm and increases blood pressure. The changes in heart rythm amounted to about 4 percent; systolic blood pressure, on average, jumped 3.5 points. Though these impacts were seemingly small, researchers cautioned that – in some rare instances – these changes could lead to an irregular heartbeat or even sudden cardiac death.

Death? Yes, death.

However, the risk is greatest for individuals with an existing heart condition or family history of heart problems. If you’re active and healthy, the occasional energy drink will probably be fine – just don’t binge and be aware of any side effects like anxiousness, dizziness, racing heart rate or skipping heartbeat. As with anything, moderation is key.

Still, better to stick with water.

1. Warming up with static stretching. As I wrote earlier, static exercises – like touching your toes and holding it – decrease speed, reduce strength and increase injury risk. Dynamic stretching – like jumping jacks or arm circles – are a much smarter choice.
2. Holding onto the treadmill. Or the stairmaster. Holding onto the sides of a treadmill makes the exercise easier – which translates to fewer calories burned. It worsens balance, increases injury risk and doesn’t translate to real world running. Moreover, holding onto the treadmill negates the incline. You’re better off decreasing the speed and letting go.
3. Bench pressing with your legs up. Watching people bench press while keeping their legs lifted, elevated or resting on the bench is one of my biggest gym pet peeves. While exercisers may believe this makes the bench press more challenging, it’s actually incredibly unsafe – and it cuts your results short. Much of the lift in bench pressing is created by pressing into the floor through your feet. By keeping your feet flat on the ground, you’ll actually be able to press higher levels of resistance and obtain better results.
4. Not resisting the pull on cable exercises. Cable exercises are a popular choices because – unlike traditional free weights – they provide constant resistance. Free weights, on the other hand, only provide resistance when you’re lifting them against gravity. However, many exercisers forget to resist the pull when returning the cable exercise to the starting position. Instead, they just let the weight drop back down without control. In the process, they lose half the exercise and half the benefits.
5. Resting too long. Resting between sets is important – but seconds can quickly turn into minutes. If you’re a bodybuilder looking to make serious gains, resting for a few minutes makes sense. But for the rest of us, keep an eye to the clock and limit your rests to no more than 45 – 60 seconds. In fact, decreasing rest time is a great way to intensify your workout. Or, you can introduce supersets to make your workout more efficient.

If you’re guilty of these mistakes, there’s no shame. They’re all extremely common and certainly easy to overcome.

In the comments below, please share some other common workout mistakes that you see at the gym.

Duck egg (left) versus chicken egg (right).

We eat chicken eggs. So why not duck eggs?

With that mindset, I purchased my first package of duck eggs from the local farmer’s market. But when it came time to actually eat the eggs, I’m embarrassed to admit that I became a little squeamish. But I was pleasantly surprised.

Aside from being a bit larger in size, having a higher yoke to white ratio and a being slightly richer in flavor (which makes duck eggs a tasty substitute in recipes), the eggs are nearly indistinguishable.

According to the farmer from which I acquired the duck eggs, they’re better for you – and so I decided to dig deeper. As it turns out, there are some distinct nutritional differences between chicken eggs and duck eggs.

Duck eggs, on nearly every measure, have more nutrients and vitamins per 100 grams than chicken eggs. Whether it’s calcium, magnesium, iron, vitamin A, vitamin B12, thiamin, etc., duck eggs pack more nutritional punch on almost every count.

Duck eggs are also a richer source of omega 3 fatty acids. These fatty acids, commonly found in fish oils, are vital for normal metabolism but can’t be synthesized by the body. In other words, you have to obtain these fatty acids through your diet.

On the flip side, the duck eggs are slightly higher in calories (185 vs 149 per 100 grams) and have twice the cholesterol of traditional eggs. Keep in mind, the impact of dietary cholesterol (the cholesterol we eat) on the cholesterol in our blood is fairly small. Unless you already have high blood cholesterol levels or an otherwise unhealthy diet, the increased cholesterol in duck eggs isn’t cause for concern.

Because duck eggs have a thicker shell, they’re said to have a longer shelf life. If refrigerated, according to my local farmer, the eggs are edible for up to six weeks.

The bottom line: If you’re looking to switch things up, duck eggs are a delicious, rich substitution – and their health benefits are no yoke. I mean, no joke.

Do you know how to make your weight loss journey easier?

Accept your body the way it is.

When you criticize and rebel against your body, you remain stuck. Losing weight feels draining and frustrating. When you accept your body the way it is, you paradoxically free yourself to release weight more easily.

Honor Your Body

Acceptance means honoring your body just the way it is right now, with no judgment. This concept may seem confusing at first. You may believe that accepting your body and current weight means you don’t want to be thinner. Perhaps you reject this idea and think, “I don’t want to accept my body – that‘s why I want to lose weight!” But it’s just the opposite. Accepting your body as it is today helps you become thinner in a more loving and easier way.

End the Battle

Remember this: What you resist persists. When you berate yourself for being overweight or feel embarrassed about your dress size, you battle with yourself. This stops you from making progress. Your thoughts and attention remain negatively focused on where you are, rather than eagerly anticipating where you want to go. Think of this car analogy. Losing weight while continuing to be upset with your body is like keeping your foot on both the gas and brake pedal. You’re not going anywhere. Release the brake and your attachment to self-punishing thinking and you move freely to your destination.

Whatever you focus your attention on grows. So when you condemn yourself and your body, your condemnation grows. This poisonous mind-set often results in self-sabotaging behaviors. For example, disappointment for not yet being a dress size smaller potentially leads to emotional eating. When you accept your body no matter what, you still may feel disappointment but with acceptance you quickly regain momentum.

Keep a Positive Mind-Set

What you weigh now is irrelevant. It carries no power over you unless you give it negative attention. Action follows thought. If you feel discouraged about being overweight, chances are your actions reflect thoughts of defeat rather than thoughts of success. When you steadfastly keep your attention on becoming thinner and accept your body the way it is, your thoughts remain positive. You keep moving forward.

Take Charge

Even if you understand the importance of acceptance, you may wonder, “But how do I get there?” It begins with making a conscious decision to take charge of your self-talk. Catch yourself when you’re critical of your body. Tell yourself to stop speaking that way. Each time critical thoughts enter your mind, apologize to your body (would you want someone to talk to you this way?) and shift to something positive, like the image of someone you love or a beautiful memory. Persistently do this as often as necessary. Practice makes permanent.

Here’s a fun and powerful exercise to help you get started:

Write a love letter to your body.

Give yourself quiet, reflective time in a comfortable space. While relaxed, write a loving letter of acceptance to your body. For example, tell your body you’re committed to take very good care of it. Thank your body for all the ways it serves you. Apologize to your body for times you may have neglected, abused or criticized it. If you love your body, say so. If it’s hard to love and accept your body right now, that’s OK. Tell your body you want to love and accept it. Your intention is very powerful and opens a pathway to inspire you to treat your body more lovingly. Write freely and from your heart. In closing, let your body know you’re doing the best you can to honor its needs.

On an energy level, your relationship with your body is as real as any relationship you have with a person. Writing a letter to your body helps you strengthen this relationship so you feel more connected with, and more accepting of, your body. The more you accept your body just the way it is today, the easier it is to release weight with greater confidence and self-love.

The New York Times recently cited two studies in the case against static stretching. One study, published in The Journal of Strength and Conditioning Research, has demonstrated the negative impact of static stretching on weight lifting. A separate article published in The Scandinavian Journal of Medicine and Science in Sports has added additional fuel to the fire by analyzing more than 100 previous studies.

Here are a few of the key findings.

According to researchers, static stretching reduces strength by almost 5.5%. In a different study involving squats, static stretching was found to reduce strength by 8.3% – and was linked to increased feeling of instability. Researchers noted that the impact is greatest when muscles are stretched for 90 seconds or more – and somewhat reduced for stretches under 45 seconds.

But it doesn’t end there. Power is a measure of a muscle’s ability to produce for during contractions, and muscle power generally falls by about 2% after static stretching. Explosive muscular power – like bursting into a full sprint – was reduced by 2.8%.

While reducing output by a few percentage points doesn’t sound like a big deal, every pound or nanosecond counts – especially in the world of competitive sports. When races are won by hundredths of a second, reducing power by 2% is a game changer.

The bottom line: Skip static stretches. Instead of warming up by holding poses for a given length of time, most trainers recommend dynamic stretching. Dynamic stretching involves moving your muscles – like arm circles or jumping jacks – to properly warm up your body for a given exercise.

Consider this: Drinking just 8 ounces of orange juice, a medium mocha, 20 ounces of Coke, a 16-ounce fruit drink, a 16-ounce sweet tea and a 12-ounce beer amounts to a whopping 1,370. For an individual looking to maintain a 2,000 calorie diet, that’s nearly 70% of a day’s calories. While that example might sound extreme, consider a night out with friends. If you consume six, 12-ounce beers over the course of the night, you’ll be at nearly 50% of your daily limit.

It’s amazing how quickly beverage calories add up. And it’s even more amazing how easy it is for those calories to go undetected – and thereby sabotage your diet.

On the flip side, cutting beverage calories is really picking the low-hanging fruit of weight loss. Studies also show that if you drink extra calories with a meal, you don’t compensate by eating less food. A glass of water is just as filling as a glass of soda, and so you can eliminate calories without experiencing any increased hunger. Really, it’s a no brainier.

If you just don’t like the taste of water, too bad. Drink it anyway. Water tastes better than being overweight and unhealthy feels. That’s the truth. And you can add a slice of fruit to your water to infuse it with a little flavor. For the waterphobes among us, it can make a difference.

The bottom line: If your goal is shedding excess fat from your body, then replacing any unhealthy or non-essential beverage choices with water needs to be a goal. Save your precious calories for the foods you eat – not the beverages you drink.

For the study, a group of women ages 18 – 20 either skipped breakfast, ate breakfast cereal or consumed a protein-rich breakfast of eggs and meat. Regardless of the food type, all the breakfasts were matched for calories, fat, fiber, sugar and energy density. Only protein varied – with the high-protein breakfast containing some 35 grams.

Throughout the course of the study, participants completed questionnaires, provided blood samples and underwent an evening brain scan. After reviewing the data, researchers found that eating a high-protein breakfast led to increased fullness and a decrease in brain activity associated with food cravings. In addition, eating a high-protein breakfast was associated with reduced evening snacking on high-fat and high-sugar foods – as compared to skipping breakfast or eating a cereal.

According to researchers:

These data suggest that eating a protein-rich breakfast is one potential strategy to prevent overeating and improve diet quality by replacing unhealthy snacks with high quality breakfast foods.

If you’re looking for a high-protein breakfast, eggs, protein shakes, Greek yogurt and cottage cheese are all protein-rich choices to upgrade your early morning meal.

What do you usually eat for breakfast? Let me know in the comments below.

According to the USDA (which regulates meats and poultry), a food can be labeled “all natural” if it contains:

No artificial ingredient or added color and is only minimally processed. Minimal processing means that the product was processed in a manner that does not fundamentally alter the product.

For meats, it’s pretty clear. All natural meats aren’t tampered with between the slaughterhouse and the supermarket, but it’s not an assessment of how the animal was raised or fed (i.e., “all natural” isn’t synonymous with organic or grass fed).

Beyond meat and poultry, everything else is regulated by the FDA. And here’s where things start to get murky. According to the FDA:

From a food science perspective, it is difficult to define a food product that is ‘natural’ … [The] FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances.

In other words, marketers and manufacturers can really use “all natural” any way they want. It tells consumers very little about the product they’re about to consume. So don’t be fooled. Instead, pay attention to a product’s ingredients, its nutrition information (i.e., calories, saturated fat, sugar, etc.) and the serving size.

Though the “all natural” label is marketing gold, it’s extremely misleading for consumers – and hopefully something that the FDA will address moving forward.

When it comes to nutrition, bananas are packed with 400 – 600 milligrams of potassium. With just over thirty carbohydrates, a multitude of vitamins and minerals, about 120 calories and a few grams of both protein and fiber, bananas are certainly nutritionally-dense. In fact, because of the carbohydrates, bananas are a great pre-workout snack that will give you an extra boost at the gym.

But the benefits of bananas don’t stop there.

Here’s a non-exhaustive list of health benefits and claims associated with bananas:

1. Treat anemia
2. Lower blood pressure
3. Reduced risk of some cancers
4. Alleviate bowel issues and constipation
5. Increase energy levels
6. Boost brain functioning
7. Fight depression
8. Relieve heartburn
9. Lessen hangovers
10. Decrease morning sickness
11. Calm nerves
12. Lessen seasonal affective disorder
13. Reduce stress
14. Prevents weakening of the bones

Beyond these benefits, many cultures hold bananas to be sacred. For some Hindus, the banana can be associated with fertility (maybe because they’re quite phallic?) and prosperity. In India, the banana flower is considered to be a sign of good luck – and it’s often tied to the head during important ceremonies.

For the rest of us, bananas are an inexpensive, portable and nutritious treat that’s widely available all year long. Spread on some peanut butter (or use them for a healthy cookie recipe base) and you’re good to good!

Need more motivation? Here are 20 reasons to workout today!

1. Because it makes you happier
2. Because exercise extends your life expectancy
3. Because your body is made to move
4. Because it lowers your risk factor for disease and illness
5. Because sweat is fat crying
6. Because you deserve it
7. Because it will make your body stronger
8. Because you have goals
9. Because you’ll fit better in airplane and movie theater seats
10. Because you’ll like looking in the mirror
11. Because sweating is good for your skin
12. Because challenging your limits is a good thing
13. Because it reduces healthcare costs
14. Because you look sexy when you sweat
15. Because you’ll sleep better tonight
16. Because it will make you feel more confident
17. Because it’s good for your heart
18. Because exercise helps you be the best version of you
19. Because keeping your body in good condition is an extension of honoring life
20. Because no one has ever regretted a workout. Ever.

And that’s just for starters. Share another reason to workout today in the comments below!

But what if exercise itself stresses you out or causes anxiety? In some instances, people are ordered to exercise against their will – perhaps by a doctor or healthcare professional. Moreover, some people may view their gym time as another commitment in an already over-booked schedule. Not to mention the discomfort many people experience at the gym gym in the first place. For theses individuals, does the stress caused by exercise negate the stress-reducing benefits of working out?

To find some answers, researchers from the University of Colorado at Boulder conducted a study to examine the emotional effects of forced and voluntary exercise on anxiety.

For the study, rats were divided up into three groups. Group one was able to exercise whenever they wanted under their own terms. The second group experienced forced exercise that mimicked rats’ general exercise preferences. Group three didn’t exercise.

At the end of six weeks, the rats were exposed to experiences that cause anxiety in rats, and were subsequently placed in a an unfamiliar maze. Anxious rats cowered in a dark corner and refused to explore; the more resilient, well-adjusted rats were more brazen.

According to researchers, the forced exercise group was the least anxious. Despite being forced to exercise under conditions beyond their control, their stress levels seemed to be quite low.

Yes, rats are not humans. And this is just one study. But the results do suggest that though exercise may cause stress and anxiety for some people, the stress-reducing benefits of exercise are much more significant. In other words, even if you’re forced to exercise according to your doctor’s orders and are nervous or uncomfortable about hitting the gym, you still stand to gain some powerful emotional benefits.

Dear Davey,

I’ve been the chubby girl my whole life but I’m hoping to graduate high school in another year with a healthier body.

I eat lots vegetables and hardly ever eat red meat, but I still have fatty areas around my body. Specifically, I’d like to target my inner thighs, back, lower abdominal and waistline.

I run from time to time, but I’m usually home from school late due to practice (I’m a student athlete) and other extracurricular activities. As it is, I only sleep 5 or 6 hours a night so I’m always exhausted.

Do you have any tips for my situation?

Sincerely,
Michelle

Hey Michelle,

It’s always great to see young folks committed to creating a healthy lifestyle!

First things first, let’s talk about your desire to reduce fat in specific areas of your body. Unfortunately, the science of weight loss doesn’t work like that. When your body sheds fat, it comes off according to its own agenda. Excess fat may come off of your face, your neck, your chest – anywhere! The process is outside of your control. Having said that, as your body fat percentage drops, it will eventually come off all the areas you mentioned above.

Let’s talk about your diet. A red meat-free diet that’s also high in vegetables doesn’t necessarily mean you’ll lose weight. While avoiding red meat is great for overall health, losing weight is really about creating a calorie deficit wherein you take in fewer calories than you burn. At least in theory, you could gain fat from eating too much broccoli!

Though I wouldn’t necessarily recommend that teenagers count every calorie they consume, limiting calorie dense or nutritionally devoid foods like candy, sugary drinks, fried snacks, creamy foods, simple carbohydrates, etc is a good idea. Instead, opt for lean meats, veggies, complex carbs and some healthy fats whenever possible. And be very mindful of your portions.

When it comes to rest, researchers have found a likely link between weight gain and a lack of sleep:

According to the findings, sleep deprivation increased both self-reported hunger and levels of ghrelin (known as “the hunger” hormone) for participants. The less sleep that participants received, the greater their hunger. Because sleep-deprived individuals are hungrier, it’s very likely that they consume more food and a greater number of calories than their well-rested and less hungry counterparts.

It’s certainly worth rethinking some of your commitments to better support a healthy lifestyle. And you may find that by stretching yourself less thin, you’re able to give 100% to the activities you value most.

Regardless of age, all of us have busy schedules. But exercise needs to be a real priority as eating well is only one end of the equation. If you’re looking to achieve sustainable and lasting weight loss, a combination of diet and exercise are recommended to create the required calorie deficit. A few times per week, create time for physical activity. It can be rock climbing with friends or lifting at the gym. You need not spend countless hours at the gym to enjoy some real results.

While diet and exercise will yield many benefits, the most transformative benefits are beneath the surface – such as higher energy levels, better sleep habits and increased focus. These benefits will help you not just at school, but throughout your life.

I hope this helps!

Love,
Davey

Case in point: Today’s recipe for cashew sour cream. I know that the name sounds disgusting – but don’t be fooled. Cashew sour cream is a healthy, protein-rich sour cream alternative that’s totally delicious, easy to make and dairy-free.

Check out today’s cashew sour cream recipe video for the details – and watch my dad’s reaction to tasting it.

The other day, I was searching a local farmer’s market for some fresh microgreens when I came across a booth piled high with what looked like beautifully crafted cutting boards. But they weren’t cutting boards. They were gratitude boards.

I was already sold.

The woodworker who created them suffers from a chronic illness. Without his knowledge, his friends and family set up a blog to help raise money for his treatment. Overwhelmed with gratitude and emotion, the idea for gratitude boards was born.

He writes:

The “Gratitude Board” is a new simple design, one that embodies my gratitude for all that has been given to me and my family. I make each board by hand from “drops” or scraps of wood left over from other projects. As I make them, I am grateful for the gift of beauty from the trees that provide my raw material, I am grateful for my ability to work and create and I am grateful for the use that these boards will provide to others preparing meals for their families.

The experience of gratitude isn’t just good for the soul – it’s good for the body. When we express gratitude for our food and make our meals that much more sacred, it’s much easier to make smarter, wiser food choices. I am grateful for the fresh salad that I’ll make this afternoon. Not so much for a box of Twinkies. It’s a simple but transformative philosophy that helps support and promote a healthy lifestyle.

Now, each time that I use my cutting gratitude board, I’m reminded to give thanks for the food that I’m preparing, the people that it will feed and the nourishment that it will provide for my body.

A study published in the British Journal of Sports Medicine concluded that each hour spent watching television shaves 22 minutes off of your life expectancy. In other words, if you watch television 5 hours daily for a year, then your life expectancy is shortened by nearly a month. It’s a sobering statistic and yet another study to find a link between sitting and mortality.

For the study, which aimed to quantify the link between television viewing mortality, researchers created a “life table model” that combined data from the Australian Bureau of Statistics and the Australian Diabetes, Obesity and Lifestyle Study. Based on the data, researchers concluded that very single hour of television viewed after the age of 25 reduces the viewer’s life expectancy by 21.8 minutes.

To put things in perspective, one hour of television viewing has the same impact on life expectancy as smoking two cigarettes.

The bottom line: It’s clear that all of us need to sit less and move more. And the next time you’re watching The Real Housewives, ask yourself, “Is this really worth it?”