8 Secret-Weapon Foods to Power Up Your Diet

Superfoods that fill you up out.
By Brierley Wright, M.S., R.D., EatingWell.com

It’s that time of year when I’m looking for an extra edge to stay slim and get in better shape. I’m already exercising regularly and eating well. So in the interest of further powering up my efforts, I went looking for foods that do a little of the work for me. Here they are: 8 health-food superstars.

If you’re not quite at the point where you’re looking for an extra edge, don’t despair, this list is still for you. Consider it a diet cheat sheet of sorts with 8 secret food weapons to recharge your dieting efforts.

Apples: For a mere 95 calories, a medium-sized apple contains 4 grams of fiber. And recent research, published in the Journal of Nutrition, suggests that boosting your fiber intake may help you to prevent weight gain—or even encourage weight loss.

Oatmeal: Eating a breakfast made with “slow-release” carbohydrates, such as oatmeal or bran cereal, 3 hours before you exercise may help you burn more fat, suggests a recent study in the Journal of Nutrition. Here’s why: in the study, eating “slow-release” carbohydrates didn’t spike blood sugar as high as eating refined carbohydrates, such as white toast. In turn, insulin levels didn’t spike as high and because insulin plays a role in signaling your body to store fat, having lower levels may help you burn fat.

Soup: Research, published in the journal Appetite, has shown that people who start a meal with vegetable soup eat 20 percent fewer calories over the course of their meal.

Low-Cal Desserts: OK, so this isn’t exactly a “health food,” but it really is welcome news that it may be easier to stick to your diet if it includes a little sweet treat. According to a new study in Proceedings of the National Academy of Sciences, banning sugary foods could lead to overeating. One reason may be that removing access to sweet foods stimulates the release of a molecule in your brain called corticotropin-releasing factor (CRF), produced when you’re afraid, anxious or stressed, says Pietro Cottone, Ph.D., lead study author. And increased stress levels may lower your motivation to eat more nutritious foods, making it more likely that you’ll binge on junk food.

Mushrooms: Research reports that when people ate mushroom-based entrees, they felt just as satisfied as when they’d eaten those same dishes made with beef—though they’d taken in a fraction of the calories and fat.

Eggs: In one study, dieters who ate eggs for breakfast felt full for longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast. Think beyond breakfast, too: eggs boost a salad’s staying power and make for a satisfying snack.

Hot Chile Peppers: In one study, consuming a little hot pepper (in tomato juice or in capsules) 30 minutes before a meal helped study participants feel less hungry and eat about 10 percent less.

Almonds: Chew more to curb hunger. That’s what researchers concluded in a recent study in the American Journal of Clinical Nutrition in which they asked participants to chew a 2-ounce serving of almonds 10, 25 or 40 times. Participants got maximum satisfaction—they felt fuller longer—from the nuts when they chewed 40 times. Chewing more may cause a greater release of fat from the almonds, which triggers hormones that curb hunger, speculates Rick Mattes, Ph.D., R.D., professor of foods and nutrition at Purdue University, study author and an EatingWell advisor.

Brierley Wright, MS. RD. is an associate editor at EatingWell.

Dr. Oz's 6 Worst Meals in America

With the help of Andrew Knowlton, restaurant editor for Bon Appetit magazine, Dr. Oz identified the 6 most diet-busting meals in America. But you can enjoy healthier versions of your favorite unhealthy dishes with SELF.com's good-for-you alternatives.
By merrit watts

Ice cream with mix-ins (candy, brownie bits, sprinkles and sauce)

This sweet treat was caught with 1,344 grams of sugar, thanks to the added toppings. Dr. Oz's advice: If you want to indulge a bit, just stick to a plain scoop or order gelato or sorbet instead, which are often lower in sugar; also trade candy mix-ins for fresh fruit.

Or, try these frozen faves that both slim and satisfy: Sharon's Sorbet, Mixed Berry (110 calories, 0 g fat per 1/2 cup); Edy's Light Slow Churned Neapolitan (100 calories, 3 g fat per 1/2 cup); and Yoláto Frozen Yogurt Gelato Bars Swirled With Pomegranate Sorbet ((80 calories, 0 g fat per pop).

Breakfast Sandwich

This diner sandwich consisting of pancake-wrapped egg, sausage and cheese has 973 milligrams of cholesterol. The average amount of cholesterol recommended per day? 300 milligrams.

"Eggs, sausage and cheese stuffed in any kind of bread—even whole-grain—is not a healthy combo. But wrapped in a pancake? That's a serious offense," Dr. Oz says.

Pasta with breaded shrimp

Pasta with breaded shrimp has 196 grams of carbs, nearly an entire day's worth. Huge portions of inexpensive carbs like pasta or fries are common offerings at restaurants. Such ingredients are both cheap and make the customer feel stuffed, as if they've gotten a great deal, Dr. Oz warns.

But there's no need to skip the carbs altogether. Research shows high-fiber varieties are so satisfying, they'll curb cravings to keep you slim and may help ward off cancer and heart disease.

You can definitely put pasta on your plate, but keep servings modest (one cup of cooked pasta has about 220 calories) and pair it with other healthy foods like vegetables and protein to round out your meal. Substitute a whole-grain variety in any recipe, which is naturally higher in fiber, protein and iron than the white stuff. Swap rich cream and butter toppings for marinara and other vegetable-based sauces.

Pepperoni and meatball pizza

The average slice of pepperoni and meatball pizza has 25 grams of fat, about half a day's worth. But one of America's favorite pastimes—going out for pizza—doesn't have to be a caloric catastrophe if you stick with the basic and stop at two slices. Steer clear of cheese-filled crusts; they can add 10 grams of fat per slice.

Dr. Oz advises ordering "Neapolitan-style" pizza with a thin crust and classic, beautiful ingredients like tomato sauce, fresh cheese and basil. (Want to make 100% sure your slice is healthy? Prepare it at home.)

Fish encrusted with parmesan cheese, served with spicy rice

You think you're making a healthy choice by ordering the fish, but not if it's served encrusted with salty breadcrumbs and parmesan cheese and seasoned rice on the side, Dr. Oz warns. (Eaten in moderation, however, parmesan is also a top weight loss food.) This salt-laden dish has 3,300 milligrams of sodium; the average maximum daily intake should be 2,300 milligrams. Not only will taking in too much sodium prompt your body to hang on to water weight, which causes bloat, but it's also harmful to your health. When cooking at home, add flavor with hot peppers and onions instead of salt.

Chicken burrito and chips

This lunch special has 1,700 calories—almost an entire day's worth! High-calorie ingredients like refried beans, white rice, cheddar cheese and sour cream make this dish a diet don't.

But cheese doesn't have to be a no-no. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Whole dairy may have more conjugated linoleic acid, which might help your body burn fat.

Love avocado? It's actually a top weight loss food. The heart-healthy monounsaturated fat it contains increases satiety. Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, however, so it's best to watch your portions.

Wake Up With More Energy!

Escape snooze-button hell with these easy tips, and soon you'll be bounding out of bed.
By Loren Chidoni, Women's Health.xncxjvhxncjv

Even if you log a full eight hours of shut-eye at night, you might not be getting the deep sleep you require. That's right—just like crunches and sex, when it comes to snagging Z's, quality counts as much as quantity. "Time in bed doesn't necessarily translate into good, restful sleep," says Joseph Ojile, M.D., founder and CEO of the Clayton Sleep Institute in St. Louis.

Think of it this way: Your body refuels with sleep; in order to wake up revved, you need premium octane. Along with making sure you have enough energy to power through the day, getting solid slumber can reduce your risk of heart disease, diabetes, and depression; make you more alert; and help you process information faster. Follow these tips to treat your body to restorative sleep.

Skip the nightcap

Just because your Uncle Ed always nods off after a few glasses of spiked eggnog doesn't mean that booze is a liquid lullaby. "Alcohol may help you fall asleep faster, but once your body begins to remove it from your system, it acts as a stimulant," says Donna Arand, Ph.D., clinical director of the Sleep Disorders Center at Kettering Medical Center in Kettering, Ohio.

"Four or five hours after your last drink, you'll wake up, and it will be hard to fall back to sleep." So instead of reaching for a glass of pinot noir, start a nighttime ritual that actually promotes sleep: Take a warm shower (when you step out, your body begins to cool off, a process it goes through before sleep) or sip a cup of decaf chamomile tea.

Stop relying on late-night infomercials to zonk you out. Get your Z's on with these 15 other tips for a better night's sleep.

Breathe easier

If you're one of the 12 million Americans with sleep apnea, you're about 80 percent more likely to feel sluggish during the day, no matter how many hours you sleep, Ojile says. The condition occurs when the soft tissue at the back of your throat blocks your airway during sleep, stopping your breathing and waking you up as many as hundreds of times a night. "Imagine how exhausted you'd feel if someone were constantly poking you awake," Ojile says. "Apnea deprives your brain of oxygen, increases your heart rate, and saps your energy levels."

Two common signs of apnea: loud snoring and, more seriously, waking up to the feeling that you're choking. If you experience either of these symptoms, visit your doctor and start sleeping on your side instead of your back with your head propped up on two or three pillows. "If you rest your upper body at a 30-degree or greater incline, it may make a more direct path for air to move in and out of the lungs," Arand says.

Jump Your Way to Slim

Jumping rope isn't that tough, which is why kids love it so much. Boxers use it routinely to build cardiovascular endurance and stamina needed to make it to the last round. It also helps improve footwork, coordination, and balance. Muhammad Ali said that he loved skipping rope as part of his training. It helped perfect what he called his "prancing and dancing" in the ring.

It's best to start out slow and steady, so you don't get tripped up—especially if you haven't jumped rope since your elementary school days. However, since our workout calls for quite a bit of jumping rope, building to 12-minute sessions, you'll need to mix it by learning some footwork and arm moves. Before trying any tricks, keep these guidelines in mind:

• Keep it simple, relax, and find your rhythm.
• Jump with both feet and land on the balls of your feet.
• Lift your feet off the floor just high enough for the rope to pass quickly. Avoid jumping too high or landing too hard.
• Wear sneakers with plenty of padding to absorb the shock of your body weight. (Lightweight cross-trainers or running shoes are best.) Always wear socks to prevent blisters.
• Bend your knees slightly, rather than locking them. This will help absorb the force of your body weight.
• Keep your shoulders relaxed and your hands at your sides and turn with your wrists—not with your arms.
• Be patient. Start out slowly, and then increase your speed once you become more comfortable.

The right rope

There are many different kinds of jump ropes. When choosing the right one for you, make sure the length is correct. Hold the rope and stand with your feet on the middle. If the length is just right, the handles should just reach your armpits. The handles should be thick and comfortable.

Once you've gotten the hang of jumping, try running in place while turning the rope for variety and an additional challenge. Turn the rope and step over it with one foot. On the next turn, step over the rope with the other foot. You should feel like you're jogging in place while jumping rope.

Coach's corner

Jumping rope improves footwork and balance. Skipping from foot to foot involved in jumping rope is great practice for shifting your weight into your punches.

"I used to hate jumping rope and not be able to do it. But after three months of getting laughed at, I now can jump for 20 minutes at a time!” —Alexis, age 23

How fast to go

It's important to gauge how hard your body is working, based on how you feel, not how you think you're supposed to feel. (For some people, walking up one flight of stairs is all it takes to get short of breath. For others, it'll take running up 10 flights to get that same response.)

That's why, when it comes to your rope skipping, we're not going to tell you how fast to turn the rope or how many jumps to squeeze in per minute. Instead, pace yourself based on your perceived level of exertion, using this one-to-10 scale:

1-2: Just barely moving

You're moving, but you're certainly not putting yourself out at all. Think window shopping or strolling through the park.

3-4: Easy

This is your brisk, warm-up pace. Your blood is pumping, and your muscles warm, but you're still breathing at or close to normal.

5-6: Moderate

Now, you're starting to work hard. You should feel your heart pounding and sweat forming on your forehead. You should also be breathing faster than normal, but not so hard that you can't hold a conversation without gasping for air between sentences.

7-8: Intense

You can feel your heart beating. You're breathing so heavily that you can't talk without pausing for air between phrases. In the ring, this is how you'll feel when you're going all out during the last 30 seconds of the last round.

9-10: All out

You are performing at your body's maximum capacity, which you can only sustain for a very, very short period of time. (If ever you're working this hard, there is probably a hungry bear running toward you.)

You should start out jumping at an easy pace, then move to a moderate level followed by an intense level. Because it's difficult to go "all out" for very long, that level is too intense. And if you're barely moving, you'll need to push harder to reap full benefit.

8 Surprising Foods That Lower Cholesterol

Certain foods have been shown to decrease heart disease risk by lowering LDL (“bad”) cholesterol levels and raising HDL (“good”) cholesterol. And while you probably know about the cholesterol-busting powers of oatmeal, beans, and olive oil, you may be surprised to discover that some of your favorite foods can also make an improvement in your cholesterol profile. Here, the authors of The New American Diet lay out the science behind some surprising foods that can help protect your heart.

And click here to order your copy of The New American Diet and lose up to 15 pounds in 6 weeks!

Pasta

The antioxidants in pasta help control inflammation and insulin, which in turn helps reduce levels of harmful LDL cholesterol and triglycerides. When Harvard University researchers analyzed the diets of more than 27,000 people over 8 years, they discovered that those who ate whole grains daily weighed 2.5 pounds less than those who ate refined grains. Barilla, a major manufacturer of pasta products, recently released a line of whole-grain pastas that are almost identical to the average supermarket brand, and you can buy them in bulk at discount stores!

Scrambled Eggs

A study in the Journal of Nutrition found that eating eggs increases good (HDL) cholesterol but not bad (LDL) cholesterol. So eggs actually help your arteries stay clear! In another study, overweight participants ate a 340-calorie breakfast of either two eggs or a single bagel 5 days a week for 8 weeks. Those who ate eggs (including the yolk) reported higher energy levels and lost 65 percent more weight—with no effect on their total cholesterol levels.

Hamburger (from Grass-Fed Beef)

The perfect heart-healthy diet is balanced in its ratio of omega-3 to omega-6 fatty acids. While conventionally farmed beef is about 1:20 in its ratio of omega-3 to omega-6, grass-fed beef is more like 1:3—close to the ratio found in most fish. And grass-fed beef has twice the vitamin E and only about 15 percent as much fat as conventionally raised beef. Grass-fed beef is available through a variety of Internet sources or at most farmers’ markets.

And if you must grab a burger on the go, be sure you don't pick up any of the 15 worst burgers in America.

Egg McMuffins

It might not be perfect, but a fast-food breakfast is better than none, and the Egg McMuffin’s nice balance of protein, carbs, and fats with just 450 calories make it one of the best go-to options in fast-food land. The National Health and Nutrition Examination Survey II revealed that serum cholesterol levels are highest among those who skip breakfast. According to Harvard researchers, eating breakfast makes for smaller rises in blood sugar levels throughout the day. And regulating blood sugar helps reduce levels of harmful LDL cholesterol and triglycerides.

Almonds

When researchers at Purdue University had people eat 2 ounces of almonds a day for 23 weeks, they found that not only did they not gain any weight, but they decreased their caloric intake from other unhealthy food sources while improving cardiovascular risk factors like lipid metabolism and cholesterol levels.

Almonds are also great muscle-builders, which in turn revs up your metabolism. Check out this list for more foods that pack on lean muscle.

Chipotle Grill’s Carnitas Bowl

A fast-food pork dish can improve your cholesterol profile? Yes. Chipotle Grill uses naturally farmed pork that’s high in stearic acid—the same kind of heart-healthy fat found in olive oil. By skipping the carbohydrate-laden wrap and adding black beans, you’ll get a healthy dose of protein and fiber as well.

If Chipotle isn't your choice for eating out, try one of these other surprisingly healthy restaurant foods.

Dark Chocolate

Research shows that dark chocolate can improve heart health, lower blood pressure, reduce LDL (bad) cholesterol, decrease the risk of blood clots, and increase blood flow to the brain.

Choose the best dark chocolate and other packaged foods with the Men's Health list of the 125 best foods in your supermarket.

Anchovy Pizza

The magic of the anchovy pizza comes from its combination of fish and garlic. Fish is loaded with minerals such as zinc, copper, iron, iodine, and selenium that work as cofactors to improve the effectiveness of cholesterol-lowering fish oils. Adding garlic to the mix lowers total cholesterol better than eating those fillets or cloves alone. Any fish/garlic combination will work, but few others will show up at your door in 30 minutes or less. Just be sure you don't order any of the worst pizzas in America.

Here are three 'healthy' foods that won't help:

Tilapia

You might think ordering the fish is always the best idea, but a 2008 report from the Journal of the American Dietetic Association stated that eating farmed fish such as tilapia may actually do harm to people suffering from heart disease. The reason: Tilapia is naturally low in omega-3s and high in omega-6s, and often served breaded and fried, making it no better or possibly even worse for your heart than fried chicken.

What you think is good for you sometimes isn't.

Applesauce

An apple a day might keep the doctor away, but when you strip away the apple’s fiber-dense skin and add sweetners, as most applesauce makers do, you create a processed food that’s high in sugar and low in fiber—a perfect recipe for blood-sugar swings that raise cholesterol levels. Conventionally grown apples also tend to be high in pesticides, which have been linked to obesity and metabolic syndrome.

Tofu

Isn’t soy supposed to lower cholesterol? A study in the journal Circulation found that you’d need to eat 2 pounds of tofu every single day to lower your LDL cholesterol by a measly 3 percent. As a result, the American Heart Association no longer recommends soy as a heart-healthy food. Still, Americans eat enormous amounts of soy already, and recent studies show that soy makes it harder to retain muscle and easier to store fat.

5 Ways to Be Happier and Less Stressed

Try these simple tweaks to boost your mood.

Experts attribute about 50 percent of a person’s happiness to genes and another 10 percent to circumstances—where we live, how much money we make, how healthy we are. That leaves 40 percent of our happiness in our control. Fortunately, science has much to say about how we can make the most of that 40 percent. Even small improvements in mood can have cascading effects. The trick is to pay attention to what strategies work best for you. Try these for starters.

Savor mystery

In a culture obsessed with the power of information, the fact that most of us are a little unnerved by uncertainty is hardly surprising. Yet research suggests that a dash of mystery can make positive experiences last longer. In one study, University of Virginia psychologist Timothy Wilson, Ph.D., and colleagues found that students who were given a $1 coin with little explanation reported feeling happier a few minutes later than those who were given either the same amount of money for a clear reason or no money at all. Next time you're nearing the end of an engrossing book, save the final pages for a few days later. Or shop from catalogs so you won't know exactly when your purchases will arrive—if you're lucky, when they do you may have forgotten what you've ordered.

10 secrets of happy people

Diversify your good deeds

Being kind and helpful makes most everyone feel good. But just as the novelty of a new car or electronic gadget inevitably wears off, so does the warm glow that comes from doing the same good deed over and over. People who performed various small acts of kindness every week for 10 weeks—shoveling a friend’s sidewalk, giving pets a special treat, sending a birthday card—grew happier with each passing week, and the benefit lasted for at least another month, found a study by University of California, Riverside psychologist Sonja Lyubomirsky, Ph.D., and colleagues.

Hope for small changes, not big ones

Research shows that even major life events, such as winning the lottery, hardly nudge people’s overall sense of satisfaction. But that doesn’t mean you shouldn’t try to improve your well-being. Recent research finds that the little things we do regularly, like exercising or attending religious services, can have a major impact on our happiness. In one study, Yale University psychologist Daniel Mochon, Ph.D., and colleagues at Harvard and Duke universities discovered that people leaving religious services felt slightly happier than those going in—and the more regularly people attended religious services, the happier they felt overall.

Small changes for major health benefits

Invest in experiences, not stuff

Doing things, not buying things, gives you the most bang for your buck. Why? For one thing, says University of Colorado at Boulder social psychologist Leaf Van Boven, Ph.D., it’s easier to reinterpret experiences than to retool material purchases. If your new smart phone disappoints, you have to either shell out for a better one or lower your expectations. But if it rains on a hiking trip, you can recast the drenching experience in your memory as a character-building challenge.

Why a to-do list keeps you healthy

Shift your focus

From work to relationships to health, we have choices about where to concentrate our attention. When a snowstorm keeps you from getting to the office, do you choose to focus on how behind you’ll be by tomorrow or on the eight-hour gift of time you’ve just been given? The answer to such questions has a big influence on your well-being, writes Winifred Gallagher, author of Rapt: Attention and the Focused Life. Studies show that focusing on positive emotions—curiosity instead of fear, compassion instead of anger—leads to broader, more flexible thinking, more playfulness and exploration, and richer social connections.

7 Reasons You're Still Hungry

Do you sometimes feel ravenous, even though you just polished off a tasty lunch, a full dinner, or a midnight snack? Some food ingredients can trick our bodies into not recognizing when we’re full, causing “rebound hunger” that can add inches to our waistlines. But these simple tweaks from the authors of The New American Diet can help quiet your cravings.

Craving culprit: You’re bored

Researchers at Flinders University in Australia found that visual distractions can help curb cravings. To test yourself, envision a huge, sizzling steak. If you’re truly hungry, the steak will seem appealing. But if that doesn’t seem tempting, chances are you’re in need of a distraction, not another meal.

Craving culprit: You’re not staying fluid

Dehydration often mimics the feeling of hunger. If you’ve just eaten and still feel hungry, drink a glass of water before eating more, and see if your desires don’t diminish.

If you're sick of H2O, but need to replenish fluids, reach for one of these 10 surprising water alternatives.

Craving culprit: You don’t stop for tea time

According to a study in the Journal of the American College of Nutrition, people who drank one cup of black tea after eating high-carb foods decreased their blood-sugar levels by 10 percent for 2.5 hours after the meal, which means they stayed full longer and had fewer food cravings. Researchers credit the polyphenolic compounds in black tea for suppressing rebound hunger.

Craving culprit: You skipped the salad

Most Americans don’t eat enough leafy greens, which are rich in the essential B-vitamin folate and help protect against depression, fatigue, and weight gain. In one study, dieters with the highest levels of folate in their bodies lost 8.5 times as much weight as those with the lowest levels. Leafy greens are also high in vitamin K, another insulin-regulating nutrient that helps quash cravings. Best sources: Romaine lettuce, spinach, collard greens, radicchio.

Also include these 15 new superfoods in your meals for delicious ways to flatten your belly.

Craving culprit: Your breakfast wasn’t big enough

After following 6,764 healthy people for almost four years, researchers found that those who ate just 300 calories for breakfast gained almost twice as much weight as those who ate 500 calories or more for breakfast. The reason: Eating a big breakfast makes for smaller rises in blood sugar and insulin throughout the day, meaning fewer sudden food cravings.

Craving culprit: Your dinner came out of a can

Many canned foods are high in the chemical bisphenol-A, or BPA, which the Food and Drug Administration recently stated was a chemical “of some concern.” Exposure to BPA can cause abnormal surges in leptin that, according to Harvard University researchers, leads to food cravings and obesity.

Craving culprit: You drink too much soda.

Sodas, iced teas, and other sweetened beverages are our biggest source of high-fructose corn syrup—accounting for about two-thirds of our annual intake. New research from the University of California at San Francisco indicates that fructose can trick our brains into craving more food, even when we’re full. It works by impeding the body’s ability to use leptin, the “satiation hormone” that tells us when we’ve had enough to eat.

To prevent your waistline from expanding when you sip, avoid the 20 worst drinks in America.

Order your copy of The New American Diet and lose up to 15 pounds in 6 weeks!