An activity tracker can help you see how much you exercise (or don't), and can motivate you to make small changes to your daily routine to get out and moving more. At the very least, they will make you more mindful of where your present activity level is, which is the biggest first step in getting fit. Finding the right one will be based on your individual needs. Whether that's step counting, sleep tracking or around-the-clock heart rate monitoring, there is something for everyone on the market. It's all about finding the right fit for you.

The Basics

If you are new to the world of fitness tracking and technology, your smart phone is a great place to start. Apps such as Moves, Runtastic, or Apple's Health program run in the background and use your phone to figure out what you're up to. These apps provide a great way to tackle your basic tracking, whether it be daily steps, daily nutrition or nightly sleep activity.

The biggest secret in buying fitness trackers? You don't need to spend a small fortune to land yourself a tracker that does the fundamentals. The more inexpensive clips and bands are a good place to start to track your basic steps and estimated calories burned in a day. While you may not have a screen, these fitness trackers will still sync to your phone via Bluetooth so you can easily check your status in their corresponding apps. Both the Misfit Flash and Jawbone UP Move sell more inexpensive trackers that you can clip to your pants or wear on a wristband.

The Upgrade

If a sleeker looking band and a better screen are on your list of must-haves, there are many more options available at a slightly higher cost. For the most part, these trackers provide the same features, with possibly some upgrades such as sleep tracking and heart rate monitoring. The Nike+ FuelBand, FitBit, Runtastic Orbit, Mio Fuse and Garmin Vivosmart are a few such options.

The Future

One of the downsides of fitness trackers is that they are great at generating a lot of data, but often don't give much guidance on what to do with that data. This is where fitness bands are headed. Instead of merely looking at basic activity monitoring, the next generation of bands have sensors that can track your heart rate, location and even your perspiration. These will begin to make sense of all of the incoming information to provide you with better health and fitness advice. The Basis Peak and Microsoft Band are two early examples of that future. For a steep price, you can get all of that technology right on your wrist.

Fitness trackers and technology seem to be shaping up even faster than we are. The sheer number out on the market today is staggering. However, concentrating on the basics and starting small is the best place to begin. Focus on your daily patterns and where you can make small improvements. Then, as you begin to widen your physical activity and health horizons, your technology can begin to evolve right along with you.

Avoid FODMAPs In Your Diet for Better Digestion

Sarah Dreifke is a freelance writer based in DeKalb, IL with a passion for nutrition education and the prevention of chronic disease. She holds a Bachelor of Science in both Dietetics and Life Sciences Communication from the University of Wisconsin-Madison. Currently, she is working towards a combined Master's Degree in Nutrition and Dietetics as well as a dietetic internship at Northern Illinois University.

The Research

New research from Tufts University published in the April 2015 issue of The American Journal of Clinical Nutrition revealed several interesting findings regarding glycemic load and specific changes in types of proteins consumed, and how the relationship between the two affected long-term weight status. This study included 120,784 adults who were followed for 16 years. Glycemic load is a measure of two things: the total amount of carbohydrates ingested and the carbohydrate quality, determined by how much blood sugar levels are raised.

Researchers found that people gained significantly more weight when their glycemic load increased. An example of how glycemic load looks in terms of foods you might eat: the glycemic load of a bagel made with white flour is 25 units, while the glycemic load of one serving of quinoa clocks in at approximately 13 units, and the glycemic load of a serving of beans is about 3 units.

Another interesting finding was that certain proteins, including red meat, processed meat and chicken with the skin on, were associated with weight gain. Milk, peanuts, legumes and eggs did not show any correlation with weight gain, while peanut butter, yogurt, nuts, skinless chicken, seafood and reduced-fat cheese were associated with some weight loss.

What else did this research reveal? It seems that a higher intake of eggs, full-fat cheese and whole milk did not cause weight gain unless the glycemic load increased, and if people had a lower glycemic load, the higher intake of eggs and full-fat dairy products was actually correlated with weight loss. What does this all mean? Researchers postulate that when people consume low-fat dairy foods, they may compensate for the reduction in calories by eating more carbohydrates. It seems that the amount of fat in dairy foods and eggs did not make a significant difference in long-term weight status, and that if people ate more low-fat dairy products but then also ate more refined carbohydrates (thus, increasing glycemic load) in place of those higher-fat dairy products, they gained weight. In fact, people who ate full-fat dairy and eggs with low-GI foods (such as non-starchy vegetables) actually lost weight.

What's the Big Picture?

When we uncover new data such as the findings from this research, we have to consider the "take-home" message. The take-home message here: choosing low-fat foods and focusing too much on calories may not be the best way to lose weight. Selecting the right combination of foods may be more beneficial. People can no longer say fat is evil, and replacing fat with a bunch of refined carbohydrates has not been the solution. In fact, it has been detrimental to health. Focus on eating complex carbs: vegetables, fruits and whole-grains, with healthy proteins such as nuts, seeds, skinless chicken, fish, yogurt and legumes. Balancing the foods you eat with exercise is still essential to long-term health.

Nutrition Additives

Enrichment: The process where nutrients that are lost during manufacturing are added back to the foods.

Fortification: The process of adding nutrients or substances that are not found in the foods before processing. Some common examples are adding iodine to salt or calcium to juice, or when milk is fortified with vitamins A and D. Fortification enhances foods functional qualities and addresses nutrition deficiencies in populations.

Antioxidants: Like adding lemon juice to cut apples, antioxidants work to prevent discoloration, spoilage and oxidation of foods. Commonly found in oils, baked foods, salad dressings and processed foods.

Tocopherols: More commonly known as Vitamin E, the antioxidant properties are added to foods to delay rancidity. Some forms of this include BHA and BHT.

Citric Acid: Another antioxidant working to help foods maintain color.

Calcium Propionate: A preservative that delays food from getting moldy. Often found in baked foods and bread.

Sulfites: Found in wine and dried fruit. They work by slowing bacterial growth in fermented products. Some people are sulfite sensitive and should read labels of packaged and processed foods for sulfites.

Sodium Nitrate: Adds flavor and color to processed meats, but its main function is as a preservative to keep the meat from bacteria, especially botulism.

Processing/Preparation Additives

Emuslifers: Keep foods containing fat and water blended. These are added to nut butters, salad dressings and baked foods to keep the ingredients uniform and unseparated. Emulsifiers include alginates, mono and diglycerides and lecithin, and come from food-based origins.

Anti-caking agents: These are added to your spices, seasonings, baking products and powdered foods to keep them from lumping together. Some common anti-caking agents include calcium silicate and silicon dioxide.

Leavening agents: Keep foods from becoming dense and heavy. They include baking soda/sodium bicarbonate, baking powder, yeast and even eggs. They produce carbon dioxide that makes dough rise and leaves foods with a light and fluffy texture.

Thickeners and stabilizers: Enable foods to stay in suspension and maintain a uniform and smooth texture. Common thickeners and stabilizers include carrageenan (seaweed), pectin (fruit) and (gelatin). They are what keeps ice cream smooth, thick and free of ice.

Humectants: Function as humidifiers for foods, to keep them moist and soft. Glycerine and sorbitol are common humectants. Used in foods like gum, marshmallows and candy.

Maturing and bleaching agents: By bleaching wheat flour, dough becomes more elastic and results in an improved baked product. It is added to cheese to improve the appearance and instant potatoes for uniformity.

pH control agents: These affect the texture, flavor and safety of foods by slowing the growth of bacteria and preventing discoloration. Acids add a tart flavor and alkalizers neutralize acids and provide a softer flavor.

Flavoring and Colors

Flavoring: Made from natural and synthetic sources. These come from herbs, spices, fruit juices, caffeine, seasonings, extracts and essential oils. Natural flavors are often taken from one food and minimally processed to be added to another food. Artificial flavors are developed by trying to imitate the chemical structure of natural flavors. You will find flavoring added to candy, pie fillings, salad dressings, soft drinks, sauces and baked foods.

Flavor Enhancers: One of the most common flavor enhancers is Monosodium Glutamate (MSG), derived from glutamic acid found in vegetable proteins. Flavor enhancers work to enhance natural flavors already found in foods. Commonly used to enhance the flavor of processed meats, gravy, soup and sauces.

Sweetener: Includes nutritive sweeteners like mannitol, dextrose, sucrose, and fructose as well as non-nutritive sweeteners like aspartame and saccharin. They add mouth feel and sweeten the flavor of foods. Often found in foods like frozen fruit, juices, soft drinks and yogurt.

Coloring: Food colors are added for many reasons, including replacing color lost during oxidation, moisture or storage, improving appearance and just for fun! Coloring is sometimes made from natural sources and sometimes synthetic. There are nine colors approved in the U.S., and they provide uniform vibrant color to foods otherwise lacking. Yellow #5 is linked to causing allergic reactions in limited cases. Many manufacturers are trying to move away from synthetic colors to colors made from plants and minerals. Some common colors come from beets, carrots, saffron, annatto extract and paprika. Ice cream, jam, candy and baked foods are commonly colored.

Superb Herbs: Add Flavor Without Calories

Emily DeLacey MS, RD is a Registered Dietitian and currently working in Jamaica as a HIV/ AIDS Prevention Specialist. She attended Central Washington University for her Bachelor's Degree in Science and Dietetics and continued on after her internship to Kent State University for her Master's Degree in Science and Nutrition, with a focus on public health and advocacy. She served as a U.S. Peace Corps Volunteer in Malawi 2012-2014 working as a Community Health Advisor in a rural village, immersing in the joys of life without electricity or running water. She has been to 20+ countries and 47 of the 50 states in the US. Traveling, adventuring and experiencing new cultures has made her a passionate advocate for the equality of nutrition and wellness for all people.

A Few Basic Tips:

• Before you start planning your meals, take a quick inventory of your fridge, freezer, and pantry. You can examine what you need to use up and also avoid purchasing ingredients that you already have on hand but may have forgotten about because they got pushed to the back.
• Jot down recipes ideas instead of focusing on exact recipes. For example, start with a recipe "framework," such as planning to make a casserole, salad, soup, stir-fry, pasta dinner, or egg dish. Having a meal idea as a jumping-off point will allow you to swap out certain ingredients for others, allowing for more flexibility and individualized choices.
• Select healthy foods that you can use in multiple meals, which will cut down on prep time and also save you money.
• Make a shopping list. It seems simple, but if you forgo this step, you may end up making impulse purchases. Organize your list based on the layout of the grocery store you frequent -- this will help save you time. Making a list of nutritious ingredients you need for the week and sticking to that list will ensure you'll wind up with a healthy start to each of your meals.

Figure Out Your Favorites

Start off by listing 10-15 of your favorite dishes -- those go-to meals you eat often and can prepare easily. For each day of the week, write out your main dishes, side dishes, snacks, and occasional desserts, choosing from that list of 10-15 dishes. Focus on making your plate half-full of non-starchy vegetables and fruits, a quarter-full of lean protein, a quarter-full of whole grains, and include a serving of dairy (or nondairy calcium-rich alternative).

Write Out Your Menu

On a calendar or other grid-like sheet listing an entire week, physically write out your week's menu. Begin by filling in the week with your 10-15 favorite dishes and as you get more comfortable with menu planning, start adding new recipes and putting new twists on your standby dishes in order to prevent boredom.

Prep Produce on the Weekends

Take your least busy day of the week, which for most of us is a Saturday or Sunday, and do most of your produce prep for the upcoming week on that day. Wash and prep all of your produce for a week's worth of meals and snacks. Chop up veggies and fruits and place them in zip-top bags or in reusable containers. This way you only have to get your cutting board and knife dirty one time a week, and having easy access to ready-to-go fruits and veggies will ensure you're getting the recommended amounts.

Select Ingredients You Can Use Across Several Meals

To spend less time in the kitchen, cook up large batches of lean proteins and whole grains that you can use in more than once recipe. For example, you could bake a whole chicken and then use the meat for soups, stews, casseroles, salads, pasta dishes and sandwiches. Boil up a large pot of quinoa or brown rice and use half in a veggie-heavy stir-fy dish and the other half in a soup or salad the next day.

Also, consider making a double-batch of any recipe and eating half for dinner, and saving the other half for lunch the next day. This way, you're only cooking one time and you'll avoid getting unhealthy take-out when you're strapped for time at work (keeping your waist slim and your wallet fat).

Keep Healthy Staples on Hand

Stock your fridge, freezer, and pantry with nutritious staple ingredients that can be used across a variety of meals. Equip your kitchen with frozen and canned fruits and vegetables, canned beans and fish, canned tomato products, dried fruits, nuts and seeds, herbs, spices, oils, whole-grains, and vinegars. Then, purchase fresh produce and other perishables weekly based on your menu.

Fructose is a sugar that is found in high-fructose corn syrup and honey. When fructose is presented to your digestive system alone, you may experience diarrhea due to it's tendency to pull a large amount of water into your small intestine. Fructose is also present in fruit. However, you will not need to worry about restricting all fruits on the FODMAP diet because fruits that have a 1:1 ratio of fructose to glucose will not likely cause discomfort. Fruits that have more fructose than glucose in them are the ones that you will want to avoid. These fruits include apples, pears, blackberries, prunes, dates, papaya, watermelon, mango, persimmon, orange juice and canned fruits. Also avoid eating a large portion of any fruit.

Lactose is dairy sugar found in milk products from cows, sheep and goats. If you are lactose intolerant, which is a common condition, you may experience gas, bloating, pain and diarrhea after eating lactose products due to a deficiency of the lactase enzyme which is needed to digest lactose.

Polyols are in artificial sweeteners such as sorbitol, xylitol, mannitol and maltitol. Artificial sweeteners may be used in chewing gum, mints and cough drops. Polyols are in stone fruits such as peaches, apricots, cherries and plums. They are also in cauliflower and mushrooms.

Galactans are carbohydrates found in beans and lentils, cabbage, soy and brussels sprouts. Your body does not have an enzyme to break down galactans, so it can cause gas, bloating and other troublesome gastrointestinal symptoms.

Fructans are similar to galactans in that you are unable to digest them due to lack of an enzyme for this. Most of the fructans in the American diet come from wheat, but they are also in onions, shallot, leeks and garlic.

FODMAPs are found in a plethera of foods in varying levels, and different people are affected by FODMAPs in different ways. In order to create an individualized plan for yourself, keep a food diary or make mental note of foods containing FODMAPs that you consumed prior to experiencing gastrointestinal symptoms. For example, if you ate a bowl of ice cream prior to experiencing pain and gas, you are likely lactose intolerant. Or if you feel fine all day after eating cream of mushroom soup, maybe you are not lactose intolerant, and maybe mushrooms do not affect you in a negative way. While more research is warranted on the FODMAP diet, the aim of it is to create an individualized diet that allows you the freedom of a comfortable and healthy gastrointestinal system.

1. Avoid carbohydrates to lose weight.

Carbohydrates have consistently gotten a bad rap in the media. However, as long as you don't overindulge and exclude other food grounds, starches and carbohydrates are not inherently harmful. Too many carbohydrates can lead to weight gain. But so can too much protein or fat. Your body does need carbohydrates so as long as you're consuming the right amounts and types, you don't have to go cold-turkey on the starches to have successful weight loss.

2. All fats are bad.

Fats, like carbohydrates and protein, are essential in the diet. They aid in nutrient absorption, nerve transmission and the maintenance of cell membranes. Fats are essential, but not all fats are created equal. Some, like omega-3s, possess extraordinary health benefits. Others, like trans-fat, should be limited due to their atherosclerotic risk factors. When consumed in excessive amounts, any type of fat can contribute to weight gain. So again, the key is moderation, not necessarily a strict avoidance.

3. Skipping meals can help you lose weight.

When you skip a meal, your body compensates for the lack of energy intake by slowing down your metabolism. Repeatedly skipping meals means that the food you do eventually eat is not burned as effectively. In addition, it is very common to overeat the next time a meal rolls around, causing a greater total caloric intake.

4. Eating many smaller meals throughout the day will "fuel your metabolism."

It has been claimed that eating frequent, smaller meals throughout the day will help keep your metabolism high. However, studies have shown that eating three meals per day has the same effect on total calories burned as eating 5-6 (or more) smaller meals. Eating frequently may have benefits for some people (such as preventing excessive hunger and binging), but claims that it impacts the amount of calories we burn is incorrect.

5. Eggs and egg yolks should be avoided because they will elevate cholesterol.

If there is one thing the media is excellent at, it is demonizing perfectly innocent foods. Eggs have become ostracized for their yolks, which are packed full of nutrients, but are also high in cholesterol. However, the research shows that unless you have a pre-existing condition, dietary cholesterol (like that found in eggs), doesn't greatly affect the amount of cholesterol circulating in your blood stream.

6. Organic foods are more nutritious than conventional.

There are many benefits to buying organic: supporting sustainable farming and the work of small farmers, the lower levels of pesticide residues, etc. Some also find that organic produce is tastier than conventional. However, nutritionally, you are getting the same thing no matter what form your produce takes. Your first priority should be to get a variety of fruits and vegetables in your diet.

7. Healthy food is expensive.

Food cost is an important issue for many, and rightly so. For many, buying fresh and healthy foods is bypassed for the "cheaper," more convenient processed foods. However, you can still make healthy choices on a budget. When it comes to produce, fruits and vegetables that are in season are going to be cheaper than those out of season. Frozen produce also tends to cost much less and is just as nutritious for you. Buying things like whole grains, flours and meat in bulk will also help you save. With a little planning you can create healthy, tasty and inexpensive meals!

8. Certain Foods Help You Lose Weight Quickly

Unfortunately, there is no food or drink that can burn fat or make you lose weight more quickly. Weight loss diets that emphasize a single food, like grapefruit or cabbage soup, are restrictive and lack the nutrients needed for good health. Repeatedly eating the same food is monotonous and can lead to you eating less of it over time. But this kind of caloric restriction doesn't create healthy habits that you can stick with and does not provide a means for long-term weight loss.

Probiotics and Prebiotics

Sarah Dreifke is a freelance writer based in DeKalb, IL with a passion for nutrition education and the prevention of chronic disease. She holds a Bachelor of Science in both Dietetics and Life Sciences Communication from the University of Wisconsin-Madison. Currently, she is working towards a combined Master's Degree in Nutrition and Dietetics as well as a dietetic internship at Northern Illinois University.

The points of form to be aware of will change from activity to activity but there are some general ideas for most movement you can always rely on during physical activity.

Here is your body on good form:

Head and neck: Look straight ahead. Chin tucked instead of pointing out, neck is straight, head is not cocked to either side, tipped back or hanging forward.

Shoulders: Relax and pull back in space. Feel shoulder blades pulling towards each other and pressing down the back. This is called scapular retraction.

Spine: Maintain a soft, natural "S" shape while lengthening and stabilizing the body. Pretend that you have a string on the top of your head pulling you up as you feel your back lift and straighten. You may need to remind yourself to lift from the head and neck throughout your activities.

Arms, elbows and wrists: Be sure arms are relaxed and elbows or wrists are not extended in the wrong direction, putting undue stress on the joints. For example, when doing a bench press with a bar, be sure your wrists are not bending back towards your face in hyperextension, rather that they are straight up and down. When gripping any weight, do not squeeze tight with your hands and fingers. Keep your hands relaxed while maintaining a firm, safe grip.

Chest: Relax and breathe, don't hold your breath. Chest is neutral, not sinking with shoulders coming forward or puffing out causing the spine to sway forward.

Stomach and core: Abdominal muscles are engaged and pulled tight together. Be sure you are tightening the muscles, not sucking in air. Lifting the spine and tightening the abdominal muscles help protect the back from injury.

Pelvis and hips: Hips should be in a neutral position. Be sure to tuck your tailbone down as an extension of the spine. The top of the pelvis will tip slightly back, in line with the ribs when abdominal muscles are engaged.

Knees: Generally slightly bent, depending on the activity. Be sure not to overextend the knees or lock them back in hyperextension.

Ankles and feet: Weight should be balanced on toes and heels evenly. Be sure you are not rolling your ankles outward or inward and your feet are solidly on the floor with equal pressure over all surfaces.

Next time someone says to you "check your form," run through the following items: chin tucked, look straight ahead, eyes and face relaxed, shoulders down, abdominal muscles lifted, hips tucked under, knees not overextended, feet neutral (not rolling out or in), and lift up from the crown of the head. You may need to remind yourself of this head to toe checklist several times throughout your fitness routine and eventually, it will become more natural and automatic.

The National Weight Control Registry, the largest prospective investigation of long-term successful weight loss maintenance, has compiled data on over 10,000 individuals who have lost significant amounts of weight and kept it off for years. Below you'll find some of the things these individuals do to maintain their weight and lifestyle.

Seventy-eight percent eat breakfast every day. 

Eating a balanced and healthy breakfast can provide you with the energy you need to get your day going, and may help you avoid getting overly hungry and overeating later on in the day. Eating carbohydrates will give your body energy, but don't forget to include some protein and/or healthy fats to keep you full.

Seventy-five percent weigh themselves at least once a week. 

Keeping track of what's happening - not only with your weight, but also what you're putting in your mouth, and how much time you're being active keeps you accountable. You may find it helpful to keep a log. Research shows that people who track their efforts lose twice as much as people who don't.

Sixty-two percent watch less than 10 hours of TV per week. 

The more time we spend watching TV, the less time we spend being active. According to the Medicine and Science in Sports and Exercise journal, metabolic rate is lower when watching television than performing other sedentary activities like reading, sewing, or playing a board game. Additionally, the Journal of the American Medical Association finds that watching multiple hours of television is a risk for obesity.

Ninety percent exercise, on average, about 1 hour per day. 

According to the University of Chicago Medicine, "Activity that uses 1,500 to 2,000 calories per week is recommended for maintaining weight loss." For most people this equates to 60-90 minutes a day. Exercise doesn't have to be formal exercise, it can be any combination of the things you enjoy whether it's gardening, walking, dancing, playing sports, etc.

Other tips, offered by health professionals, institutes, and agencies include:

Be prepared for the unpredictable. 

If you know that you are an emotional eater, make sure you figure out healthy ways to handle stress before it hits. Some options could be to go for a walk, call a friend, or talk to a professional. If you love party foods, make sure you eat a filling and healthy meal before you go so that you can enjoy small portions of treats without going overboard. If time gets away from you often and you aren't able to eat regular meals, make sure you have healthy snacks within reach.

Know what you're eating. 

Make sure you're keeping an eye on what you're eating, mainly watching your overall calorie intake. Get familiar with food labels and be sure to check out nutrition content of foods before you go out to eat.

Lapses are okay, relapses are not. 

A lapse is a small slip in your efforts while a relapse is a complete return to previous eating and activity patterns. A lapse is okay, don't beat yourself up over it. It's not a failure -- look at your next meal as a chance to recommit to your healthy lifestyle. Relapses, however are typically associated with significant regain. The Centers for Disease Control and Prevention note it is important to identify situations that could be high-risk and prepare a plan to deal with those situations.

When microbes in your colon ferment fiber from the food you eat, short-chain fatty acids are produced. Several new studies have found that the short-chain fatty acid called propionate may help regulate your appetite by promoting the secretion of certain gut hormones, specifically glucagon-like peptide-1 (GLP-1) and peptide YY (PYY). Although these hormones are released after your body ferments dietary fiber, a normal diet doesn't provide a large amount of propionate. Researchers thought that if they delivered a concentrated form of propionate directly to the gut, it could help people feel full faster, thus decreasing food intake and ultimately preventing weight gain. The researchers created a human colonic cell model called inulin-propionate ester (IPE).

The Studies

Scientists from Imperial College London, led by professor Gary Frost of the Nutrition and Dietetic Research Group, performed two studies to test out their newly-developed IPE. First, the researchers recruited 20 participants and gave half of them 10 grams of regular dietary fiber and half of them 10 grams of IPE. The participants were then instructed to consume however much food they wanted from a buffet. The results were pretty remarkable--the study participants who were given the IPE consumed 14% less food than the participants who were given the dietary fiber. Those participants who were given the IPE also had larger amounts of appetite-diminishing hormones circulating in their bloodstreams.

Researchers wanted to study this further, examining the longer-term effects of IPE. They held a randomized, controlled 24-week trial, this time including 60 overweight individuals. Each day, half of this group was given a beverage with 10 grams of IPE added to it and the other half was given a beverage with 10 grams of regular dietary fiber added to it. The results? Those given the IPE had the appetite-diminishing hormones PYY and GLP-1 released from the cells in their colons and consumed fewer calories. The participants given the 10 grams a day of IPE had significantly decreased weight gain, liver fat, and belly fat, and they preserved insulin sensitivity when compared to the group that received regular dietary fiber.

Another benefit--the participants showed no negative side effects.

How May This Affect You?

These scientists plan to perform tests to see if they can add IPE to commonly-consumed foods and get the same appetite-suppressing results. This could potentially have a major impact on the fight against obesity. The scientists who developed the IPE ingredient believe that adding it to commonly-consumed foods could potentially inhibit weight gain in overweight adults.

More research would certainly be helpful. Of course, we know there is no "magic pill" that will immediately make people lose weight or prevent weight gain, but if there is a safe, effective ingredient available to give people a little extra help, it is worth exploring.

Brown Bag Bonuses

There are several benefits to packing your lunch:

Health

• You have control over calories, fat grams, sodium amounts and added sugar.
• You have control over portion sizes.
• You have control over where your food comes from.

Expense

• Eating out takes a chunk out of your wallet. The average restaurant meal is between $5 and $7.
• Eating out takes a chunk out of your health. Even if you go with "healthy" option, you are most likely getting, at a minimum, additional sodium.
• Eating out takes a chunk out the environment. Think about the containers, wrappers and bottles that are all part of the "to-go" meal.

Efficiency

• When you eat out, you have to get in the car and drive.
• When you eat out, you are away from the office.
• When you eat out, you are rushed so you eat too quickly.
• When you eat out, you have no time to decompress.

A Balanced Bag

So what exactly makes a healthy lunch? Lunches that include some lean or low-fat protein along with carbohydrates will keep your body fueled for the afternoon. Choosing whole grains, vegetables and fruits will give you fiber, while protein will be the most satisfying and keep your blood sugar levels the most consistent. Add some water and a piece of fruit (or even a cookie) and you are all set.

Here are some suggestions to help you build your bag:

Sandwiches

• Sandwich Wrappers -- Choose whole grain breads, pitas, wraps and even lettuce.
• Sandwich Fillers -- Your best bets are turkey, chicken, tuna, lower fat cheeses, sliced eggs and even mashed black beans.
• Sandwich Extras -- The darker the greens, the more nutrients. Pile on spinach, kale and romaine. In addition, add tomatoes, cucumbers, shredded carrots and sliced peppers. And don't fresh herbs like basil.
• Sandwich Toppers -- Don't settle for plain old mayo, but instead smear some mashed avocado or make a Greek yogurt spread.

Salads

• A dark green salad loaded with chunk light tuna, carrot strips, pepper slices, tomato wedges, red beans, and dried cranberries topped with balsamic vinaigrette.
• Take some quinoa, add some baby spinach leaves, some crumbled goat cheese and top with a few toasted almonds for protein packed and filling salad.
• Mix some canned black beans (drained), canned corn, diced tomatoes and chopped avocado. Toss with a little oil, lime juice and chopped cilantro.
• Pasta & diced chicken with chopped vegetables. Top with some shredded part-skim mozzarella and a little Italian dressing.

Other Options

• Leftovers -- Make extra and pack up the leftovers for your lunch. Many items can be eaten cold and microwaves are a standard in most office break rooms.
• Hummus with a broccoli, carrots and pepper strips.
• Breakfast for lunch -- The night before, mix equal amounts of oats and liquid (milk, almond milk, water) in a glass jar and store overnight. In the morning add, fruit and nuts or swirl in some peanut butter and sliced banana.

Brown Bag Success

There are several things you can do to make it easy and fun to brown bag.

• Think outside the box and be inventive with your lunches.
• Write out your lunches for the whole week on Sunday.
• Make your lunch the night before. Many items you can even make on Sunday, like pasta, quinoa, and baked chicken.
• Leave a note with your keys reminding you to grab your lunch, or put your keys in your lunch bag.
• Find an insulated lunch bag that you love and use reusable containers.
• Be patient. Like most things, it will take time to make it an unconscious part of your daily routine. Start by committing to bring your lunch 2 - 3 times a week and gradually add days.

And finally, there is absolutely nothing wrong with eating out once in a while. Designate one day every other week to eat out and try to enjoy every bite. Chances are you will find that you miss your brown bag.

MyFitnessPal

MyFitnessPal is renowned for its vast food database, which tracks both calories and nutritional content. This totally free application is available for both iPhone and Android users. It features a wide array of various food options that can help you make informed dieting decisions and make weight loss easier to achieve. MyFitnessPal also flaunts a resourceful social community that makes improving your fitness level a shared experience.

Fooducate

Fooducate is an interactive app that educates users on the nutritional value of foods by implementing a scan-based ratings system. This app is especially resourceful while grocery shopping. Simply scan an item's barcode to receive additional health-related information not included in the item's listed nutritional facts. Fooducate's efficient method of tracking the benefits (and non-benefits) of certain food items will help you make smart purchasing decisions.

LoseIt

LoseIt is a popular weight loss app that incorporates a variety of activity trackers, like FitBit and Nike Fuelband. LoseIt's unique, customized approach to fitness can help you plan meals and create healthy recipes. It's systematic method of helping user track calories is centered on the idea of measuring portion sizes so that overeating becomes a non-issue. LoseIt makes improving your overall level of fitness an interactive process with other app users by implementing a "challenges" tab. LoseIt is available for free in the app store, although a new LoseIt Premium version is also available for $40 per year.

Eat This, Not That! The Game

Sometimes, the best method of achieving a greater level of overall fitness is to make weight loss a game. Eat This, Not That! is a free app that enables users to gain important knowledge regarding their dieting decisions, especially in lose-lose situations. If you're planning your next cheat meal, Eat This, Not That! can help you choose the lesser of two evils. This game will help you eliminate poor eating choices by educating you on the nutritional content of junk foods.

CRON-O-Meter

If games aren't your preferred method of gaining fitness knowledge pertaining to your diet, the CRON-O-Meter app might be best suited for you. This easy-to-use application will help you track your diet by analyzing the nutritional content of various foods. CRON-O-Meter, like many fitness apps, is customizable to your fitness goals. It will help you track what you eat and how much you eat on an everyday basis. It also provides charts to demonstrate your progress over time. Like most dieting apps, CRON-O-Meter aims to make weight loss easier to achieve by helping improve your knowledge of the foods you consume.

Oxygen is constantly needed by every cell in your body to produce energy. Oxygen is burned by cells producing bi-products called free radicals. Free radicals are molecules that are missing an electron, thereby making them unstable and potentially damaging to DNA, body tissues and cells. To become stable, free radicals steal electrons from body cells, which can result in cell dysfunction and health problems like heart disease, cataracts, diabetes, cancer, Alzheimer's disease, deterioration associated with aging and other health-related issues. Free radicals can also be formed from negative environmental factors like UV light and cigarette smoke. You can see this reaction even in foods like when you cut an apple and the slices turn brown due to the oxidation -- but when you dip it in lemon juice, it stays white!

Antioxidants work by giving free radicals an electron and thereby converting them into waste products that can be eliminated from the body without doing any damage. Antioxidants can even repair some of the damage already done. All the different antioxidants synergistically work together, so a deficiency in one can hinder the effectiveness of the others. Some of the most well-known are vitamin C, vitamin E and carotenoids/beta carotene, which are precursors for vitamin A.

Vitamin C

Vitamin C, also known as Ascorbic Acid, is a water-soluble vitamin that helps form the connective tissue that holds your bones, muscles and tissues together and makes your capillary and blood vessels strong. It also works to enable your body to better absorb plant sources of iron and folate for the body to utilize. Additionally, it also can help fight infections, support your immune system and help wounds heal. Vitamin C is special because it is a water-soluble vitamin and attacks free radicals that are in the body fluids, not just in fat tissue. But because it is not stored in fat, you need to consume foods rich in vitamin C daily.

Some claims of vitamin C have been overstated. Evidence does not support taking large doses of vitamin C to prevent or treat colds or boost immunity. Vitamin C may have a mild antihistamine effect, thereby shortening the lengths of a cold and making some of the symptoms milder, but more research needs to be done. As with all vitamins, minerals and phytonutrients, food sources are the best for your body. Be careful not to over supplement, as research has not proven the efficacy and in some cases there can be detrimental side effects. Vitamin C-rich foods include bell peppers, guava, papaya, oranges, broccoli, grapefruit, mangos, cantaloupe, cabbage and collard greens. Citrus fruits and colorful fruits and vegetables are good sources.

Vitamin E

Vitamin E is another antioxidant that does more than just fight the effects of oxidation and free radical damage! This fat-soluble vitamin may help lower your risk heart disease, stroke and other health problems. It helps protect vitamin A, essential fatty acids and LDL cholesterol from being oxidized. The natural form of vitamin E found in vegetable oils, nuts and sunflower seeds, soy, spinach and peanut butter is better absorbed than synthetic forms found in supplements. When cooking with vegetable oils, be sure to not overheat the oil, or vitamin E will be destroyed. Vitamin E protects the unsaturated fats in oils, nuts and seeds from being oxidized.

Carotenoids, Beta Carotene and Vitamin A

Beta Carotene is just one of more than 600 different carotenoids, which are all precursors to vitamin A. As with other antioxidants, carotenoids offer protection from diseases and degenerative changes associated with aging. They help maintain normal vision and the ability to see in the dark, as well as keeping your skin and tissues healthy from infections. By supporting your immune system, these antioxidants may help reduce the risk of cancer and promote the growth and well-being of cells and tissues in your body. They are considered essential in development of embryo and reproductive cells. Vitamin A is a fat-soluble vitamin, which can have many adverse reactions if excessively supplemented. Dietary sources are okay because your body slows its conversion of carotenoids to vitamin A once the body has stored enough.

Think bright colors when you think of carotenoids. The best sources are found in red, yellow, orange and dark-green leafy vegetables. Vitamin A can also be found in animal sources like fish oil, eggs and liver.

Antioxidants are beneficial to your health. Consuming bright colored foods can help you slow the aging process, protect your cells from damage and prevent diseases. Choose a variety of fruits, vegetables, nuts and seeds to ensure your diet is full of antioxidants and minimize supplementation because it has not been proven to be beneficial.

Tips to Embolden You to Take a Class

Emily DeLacey MS, RD is a Registered Dietitian and currently working in Jamaica as a HIV/ AIDS Prevention Specialist. She attended Central Washington University for her Bachelor's Degree in Science and Dietetics and continued on after her internship to Kent State University for her Master's Degree in Science and Nutrition, with a focus on public health and advocacy. She served as a U.S. Peace Corps Volunteer in Malawi 2012-2014 working as a Community Health Advisor in a rural village, immersing in the joys of life without electricity or running water. She has been to 20+ countries and 47 of the 50 states in the US. Traveling, adventuring and experiencing new cultures has made her a passionate advocate for the equality of nutrition and wellness for all people.

Your balance, or equilibrium, is dictated by several systems that work together. The vestibular system is dictated by sensors in the head (including the ears) that control spatial orientation. The proprioceptive system includes receptors in the joints, muscles and connective tissue that tell your body where it is in space at any given time. Vision is the third system, as the eyes assesses the surrounding environment. Because of this, it is an added challenge to balance with eyes closed. In fact, poor vision is associated with balance problems (JAMA Opthamol. 2013;131(8):1049-1056.) Because of the complexity of balance systems, it is important to train and test your balance with a variety of conditions. For example, testing balance with eyes closed is an important tool. Balancing while standing up as well as in positions closer to the ground are good challenges. Balance with movement incorporated works yet a different system. Balance training should be a part of your regular fitness routine.

Great balance requires good posture and a strong core. These outcomes, in turn, further improve balance, helping prevent injury during activities and elevating athletic performance. To incorporate balance into your fitness routine, try lifting free weight instead of using machines. Pay close attention to your core, tightening the abdominal muscles throughout all exercises. Include the simple exercises below in your daily fitness routine three times per week to see improvement. A combination of training in shoes and barefoot will also be helpful, as these test different aspects of the balance you will need in daily life.

• Balance on one leg, holding onto the back of a chair and practice lifting one arm at a time until you can stabilize without the help of your hands.
• Yoga Tree Pose: balance on one foot with the other foot pressed against the standing ankle with knee pointing out. Try lifting your arms to the sky when you are stable.
• Plank on a bosu (half ball with a board attached) or balance ball instead of the floor.
• Plank on the floor while lifting one leg at a time, holding for several seconds.
• Balance on hands and knees, lifting and holding opposite arm and leg simultaneously off the floor.
• Quad stretch: while balancing on one leg, hold a chair or the wall for support, and bend the other leg at the knee directly behind you. Hold that foot with the hand of the same side of the body for a stretch through the bent leg's quadriceps muscle. Let go of the chair or wall to test your balance during the stretch.
• In any balance pose, practice closing your eyes briefly as a balance test.

Carbohydrates are the body's main power source, providing energy for your cells and muscles for all activities of life. Carbohydrates are broken down into glucose, galactose or fructose and transported in your body through the bloodstream. Insulin helps the glucose enter the cells where it is used for energy, and if extra is available, some gets stored in your muscles and liver as glycogen. If the sugar in your blood gets too low, another hormone, glucagon, triggers glycogen to turn back to glucose and thereby maintains a steady blood sugar level between 60-110mg/dL. One gram of carbohydrate provides 4 calories.

Although carbohydrates often are criticized, they are necessary and by choosing complex carbohydrates like whole grains, fruits, vegetables, and beans you get more nutrients for your body. Often these choices are also high in fiber, and may increase the feeling of satiety for your stomach! Limit refined/simple carbohydrates like soda, white bread or candy because these are rapidly broken down by your body. Here are some common untruths about carbs.

1. Carbs make you hyper.

Often people associate children full of energy, as having consumed too much sugary food. Carbs have gotten a bad reputation for being associated with ADHD, despite the overwhelming evidence to the contrary. What causes ADHD is not fully known, but more often than not, it could be the environmental factors or even genetics. Consider if it is the cupcake that made your kid all wired up, or more than likely the birthday party full of jumpy toys and a hundred other screaming children that lead to unruly behavior.

2. Carbs make you fat.

Once again, the bad reputation goes to carbohydrates for making you fat, but the truth is that consuming more foods than you need in a day, whether it is protein, fats or carbs, will determine if you put on weight. If anything, fats are turned into fat tissue before extra calories from carbohydrates are stored as adipose tissue. Being overweight is affected by inactivity, genetics, environmental issues and your whole diet, not just sugars or carbs! When you eat, carbs are broken down into blood glucose and insulin regulates how much glucose is sent to the liver or muscles or stored for future use. It only turns to adipose tissue when there is excess amounts. Insulin resistance is also not caused by carbs, but once again from consuming too much food, leading to obesity or being overweight. Exercise and weight loss will improve insulin's ability to control your blood sugar level better than going on a low-carb diet alone. Balance your daily intake with the amount of calories you burn every day!

3. Carbs are the cause of type 2 diabetes.

As mentioned in the section above, insulin controls your ability to use sugar normally, and when you have type 2 diabetes the natural ability of your body to keep blood glucose levels within the normal range becomes a challenge. However people still continue to vilify carbs as the cause, despite the evidence that it is a range of things like genetics, aging, being overweight, illness and limited activity levels. Diet is an important part of managing diabetes but eliminating carbs from your diet is not the answer! To control blood sugar levels, you need to manage your overall intake, as well as adding exercise and even medication if your doctor indicates the need. Carbohydrates are important for many body processes and more often it is not the type of carb that affects the blood glucose levels after a meal but more so how was it prepared, if it was eaten with fats, how much was consumed, the amount of fiber and other foods eaten in the meal. Choose carbohydrates from vegetables, fruits, whole-grain foods, the nutrients and increased feelings of satiety.

4. Carbs make your mood swing.

Limit the intake of refined carbohydrates and replace them with whole grains, fruits and vegetables, because although there is limited evidence of carbohydrates directly affecting mood, the rapid breakdown of simple carbohydrates may be associated with rapid changes in blood sugar levels. Serotonin is a chemical in our bodies that works to break down and relieve stress. The body replenishes serotonin with the glucose found in carbohydrates, but there is not a direct link of eating a meal with some carbohydrates and mood changes. More likely than not, these tasty foods are just triggers of happy memories, like people thinking that they feel better after a warm cup of milk, or comforted by a giant bowl of popcorn. Mood changes are more directly linked to inadequate sleep, skipped meals, and dehydration.

5. Carbs cause hypoglycemia.

Hypoglycemia is a condition in which in which your blood sugar drops to below 40mg/dL. Regular blood sugar levels are fairly consistent due to the constant body processes that maintain the level between 60-110mg/dL. When blood sugars reach low levels, it's due to there being a lack of glucose readily available to fuel the cells. The cells are then unable to produce energy and your body might respond by signaling hunger, trembling, rapid heart rate and becoming sweaty or clammy. However, hypoglycemic events are not very common, often being self-diagnosed as the reason behind fatigue, anxiety or headaches. For people with diabetes, hypoglycemia can occur from too much exercise, taking too much insulin or not eating enough. But most "hypoglycemic" feelings are due to other causes. Try making sure you are fully hydrated before rushing to the candy. Keeping up with your exercise plan, sleeping well and eating regularly spaced meals and snacks full of complex carbs, proteins and fats can also help.

Do Juice Cleanses and Detox Diets Really Work?

Emily DeLacey MS, RD is a Registered Dietitian and currently working in Jamaica as a HIV/ AIDS Prevention Specialist. She attended Central Washington University for her Bachelor's Degree in Science and Dietetics and continued on after her internship to Kent State University for her Master's Degree in Science and Nutrition, with a focus on public health and advocacy. She served as a U.S. Peace Corps Volunteer in Malawi 2012-2014 working as a Community Health Advisor in a rural village, immersing in the joys of life without electricity or running water. She has been to 20+ countries and 47 of the 50 states in the US. Traveling, adventuring and experiencing new cultures has made her a passionate advocate for the equality of nutrition and wellness for all people.

Keep in mind that these vegetables are not genetically-engineered, but rather are the result of cross-breeding, which is a normal part of agriculture.

Kalettes

Kalettes are a cross between kale and Brussels sprouts. This cruciferous culinary cross has been described as tasting sweet and nutty, and more mild than either veggie alone. Kalettes resemble small heads of purple-hued kale and are tasty when eaten raw, sauteed with a little olive oil, blanched or roasted in the oven.

Broccoflower

Do you like broccoli? Captivated by cauliflower? Why not combine the two! Broccoflower, which is a cross between the two, looks very similar to regular cauliflower except it has a subtle green tint to it. Flavor-wise, it is like cauliflower's sweeter cousin. Chefs suggests smoking broccoflower to bring out an entirely new flavor profile.

Purple Sweet Potato

Looking to wow your friends at your next dinner party? Look no further than the purple sweet potato. This colorful veggie, which originated in Okinawa, Japan, and has become quite popular in Hawaii, has a tan skin and a bright, purple-hued interior. Chock-full of vitamin A and C, it makes for a flavorful and nutritious side dish. If you can't find it at your regular grocery store, seek out this eye-popping veggie at your nearby Asian market.

Romanesco

This very strange-looking, uniquely spiral-shaped veggie is also a part of the cruciferous veggie family, and its taste is much like regular cauliflower but with a more earthy, nutty flavor. Although it can be eaten just like white cauliflower, famous chef Mario Batali says his favorite way to prepare romanesco is to slowly saute it with olive oil, garlic, red pepper flakes and lemon zest or red wine vinegar.

Broccolini

Broccolini, which resembles regular broccoli but with much smaller florets and more lengthy, thin stalks, has been described as tasting slightly sweet with a subtle peppery undertone. This more delicate "baby broccoli," as it's often called, is a hybrid of broccoli and gai lan--also referred to as Chinese broccoli, kailaan or Chinese kale. This pretty veggie is increasing in popularity among chefs, who describe it as a more refined broccoli. It can be enjoyed in a plethora of ways--be sure to eat the entire stalk, as this is where much of the flavor is concentrated. Also, be careful not to overcook it--it cooks much faster than broccoli.

Samphire

Samphire, a sea vegetable often referred to as sea asparagus or glasswort, has bright green, fleshly leaflets with greenish-yellow blossoms. It looks like a cross between a mini-cactus and small asparagus spears. It can be eaten raw as part of a salad, lightly steamed, or pickled and has been described as salty, crunchy and tender. It's often served alongside fish or in stir-fry dishes.