12 Reasons You Can’t Lose Weight! These surprising bad habits are keeping you from hitting your weight loss goals

So you’re eating well, working out, and that number on the scale still won’t budge. Even worse: Between tailgating season, Halloween, and the holidays, losing weight is about to get even harder. There is good news, though. You can take control. Just eliminate these surprisingly destructive habits and the sneaky foods that are responsible for destroying your diet. 

You Eat with Your Hands

A new study suggests that people who use tongs to serve themselves food actually eat about 30 percent less of it. 

You’re Drinking Too Much

Most people overlook liquid calories entirely, says Felicia Stoler, registered dietician and author of Living Skinny in Fat Genes. So don’t expect to notice when a seemingly single-sized juice can or bottle actually contains two or three servings—and two to three times more calories. Your best bet: Replace juice with water, and eat your calories instead of drinking them, she says. 

You Eat Fruity Yogurt

Most fruit-flavored yogurts—and plenty of other healthy-sounding foods—are sweetened with fructose. But unlike other sweeteners, this one doesn’t tell your brain you’re full, according to a new study. The result: You end up eating way more calories than your body actually needs.

Your Fave Team is Losing

Turns out, you’re more likely to binge eat the day after your sports team bombs a big game(Ahem Skins, Cowboys), according to a 2013 French study. 

You Hit Up Happy Hour—A LOT

People don’t realize just how many calories they drink, says Stoler. What’s more, the alcohol in your cocktail can reduce your inhibitions, so you hit the happy hour menu (hello, nachos!) even harder.

You’re Overdoing It at Breakfast

While the standard serving size for cereal is about two-thirds of a cup, breakfast bowls can hold much, much more. So when you fill yours to the brim with cereal, and top it off with milk, you could be eating twice as many calories as you think—or more.

You Treat Yourself a Little TOO Often

When you indulge in sweet or fatty foods like ice cream regularly, you end up craving larger portions to feel satisfied, says Stoler. Need a sweet treat every day? A new study published in the journal Food Quality and Preference found that a few bites really will satisfy you just as much as a larger serving. 

You’re Guzzling Diet Soda

Drinking calorie-free sweeteners is like dumping water in your gas tank instead of gasoline, says Stoler. (For non-mechanics: It fills you up, but doesn’t keep your motor running.) When hunger strikes, drink water instead, and fill up on wholesome foods to drive off hunger pangs later.

You’re Depriving Yourself

When you cut out whole food groups (like carbs or fat, for instance) you set yourself up to binge eat them the next time you let yourself splurge. So instead of crossing them off your grocery list, entirely, learn how to manage your strongest cravings.

You Order the “Regular” Size

Think you’re in the clear because you downsized your large order of fries? Turns out, people actually consume more calories when they order regular-sized menu items than when they order portions advertised as “double-sized”, according to a new study.

You’re Staying Up Too Late

People who hit the sack on the late side tend to eat more high-fat and high-calories foods than those who tuck in earlier, according to a recent study. No wonder they also gain more weight.

You Think Working Out Gives You A “Pass”

Exercising can make you want to eat more—but that doesn’t mean you should, says Stoler. And it doesn’t help that most people grossly overestimate the number of calories they torch at the gym. The good news: Picking up the pace might actually decrease foods cravings, according to a new study.

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Protein: Your Secret Weight-Loss Weapon A high protein diet is your key to healthy weight loss

You'd think that if the low-carb diet craze taught us anything, it's the importance of protein. But even if you haven't eaten a hamburger bun since the late '90s, it doesn't necessarily mean you're getting enough of what typically goes between the bread.

Recently, the diet pendulum has swung in favor of counting calories—an effective weight-loss tool, but not one that always prioritizes protein. "Many women perceive foods that are rich in protein as being high in calories or fattening," says Laura J. Kruskall, Ph.D., R.D., director of nutrition sciences at the University of Nevada at Las Vegas. This isn't the case, but diehard counters know that most proteins will cost you a few more calories than fruits and veggies will.

What's more, protein isn't as portable as other foods. The best sources—fish, meat, dairy, beans—aren't as quick or convenient as most carbs or even fruits and veggies. "Traditional protein sources aren't usually grab and go. And if they are, they're often fried or unhealthy," says nutrition expert Angela Ginn, R.D., a spokesperson for the American Dietetic Association.

That may help explain why up to a third of women between the ages of 20 and 40 don't get their RDA of protein, according to the most recent data from the U.S. Department of Agriculture. And in light of the fact that a growing number of nutritionists believe that the current dietary guidelines for this mighty macronutrient are way too low, we're really missing out.

Consider this: A Johns Hopkins University study found that a diet in which roughly a quarter of the calories (about 60 percent more than the recommended 10 to 15 percent) come from lean protein sources reduced blood pressure, LDL ("bad") cholesterol levels, and triglycerides better than a traditional higher-carb diet. Other research finds that diets rich in protein can help prevent obesity, osteoporosis, and diabetes.

The Power of Protein
The moment it leaves your fork, protein starts winnowing your waistline. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching her weight.

In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.

And if, like most successful dieters, you're burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also fries calories even when you're not active—unlike lazy fat. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional cookie, no problem.

Pump It Up
Experts advise consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. That's 70 grams to 140 grams a day for a 140-pound woman. Skew on the high end if you're very active, and on the low end if you're trying to lose weight. If both apply, shoot for an amount somewhere in the middle—around 130 grams.

Even more important: Aim to get at least 30 of those grams at breakfast, says Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois. (That's roughly the amount you'll get from two eggs and a cup of cottage cheese.) After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you don't replenish its protein stores first thing in the a.m. Plus, studies have found that protein-rich breakfasts can help regulate your appetite all day.

But not all proteins are created equal, says Kruskall. While nuts, whole grains, and veggies technically count, they don't contain all nine of the amino acids your body needs in order to build lean muscle. Those that do—known as complete proteins—are typically found in animal products. Your best flat-belly bets are skinless white chicken or turkey, seafood, low-fat dairy, pork tenderloin, and lean beef. All of these foods have just one to three grams of fat per 50-calorie serving.

Vegetarians need to be a little more creative. Pairing incomplete proteins—peanut butter on whole-wheat bread, or brown rice and beans, for example—can pinch-hit for complete ones. Or nosh on complete proteins such as tofu, hemp seed, buckwheat, and quinoa. The beauty of protein is that with so many tasty options, getting your daily dose is a simple pleasure.

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The 10 Best Hangover Foods!!! Forget Tylenol and sports drinks. Cure—or prevent—a hangover naturally.

Have a Hangover-Free Holiday

Whether you're ringing in the new year or hosting a summer barbecue, it's important to know how to prevent a hangover before the morning after. Good news! Enjoying a few drinks doesn't mean you're destined to spend the next day sloth-like on the couch or hunched over a toilet. In fact, researchers are finding that your alcoholic choices and what you eat before, during, and after you drink could drastically reduce your risk of a morning hangover.

In the event that you do overindulge and find yourself feeling queasy and awful the morning after, reach for natural hangover food and drinks instead of the medicine cabinet and you'll be feeling refreshed and back to your good old self in no time. And remember to choose organic foods when stocking up on foods to fight hangovers; your night out on the town has already given your liver enough to process, it shouldn't have to deal with breaking down toxic pesticides, too. 

Asparagus

Eating asparagus before you go out, or while you're drinking, can help prevent or ease a next-day hangover, according to 2009 research out of Korea. Scientists found that extracts taken from the leaves and shoots of asparagus boosted levels of important enzymes that break down alcohol after heavy drinking. (Maybe bars should start putting this super veggie on the menu!) A researcher involved with the study says eating asparagus the next day can help tame hangovers, too.

Whether you choose an asparagus dish or not, be sure to eat before you drink, warns Aaron White, PhD, director of the Underage and College Drinking Prevention Research program at the National Institute on Alcohol Abuse and Alcoholism. Eating allows more of the alcohol to break down in the stomach before your body absorbs it. "Having food in the stomach while drinking results in a slow trickle of alcohol into the bloodstream versus a rapid rise when one drinks on an empty stomach," White explains. "This means a smaller impact on the brain, less of a buildup of toxic byproducts of alcohol metabolism and, presumably, a more tolerable hangover."

Prickly Pear

This cactus fruit possesses mega anti-inflammatory agents that can help offset the damage done by drinking alcohol. Researchers at Tulane University discovered that drinkers who took prickly pear cactus extract 5 hours before drinking had 50 percent fewer hangover symptoms compared to drinkers who went without the extract. You can eat prickly pear as a fruit, take an extract capsule, or drink prickly pear tea to help prevent a hangover. 

Clear Liquids, including Cocktails

To prevent a horrible hangover, it's important to focus on clear liquids not just the day after, but while you're drinking, too. (This includes the actual cocktail.) Stick with rum, vodka, and gin—spirits lower in hangover-causing congeners, a fermentation byproduct. Avoid more congener-rich spirits like brandy, champagne, bourbon, cognac, whiskey, red wine, and tequila.

Since alcohol blocks the release of vasopressin, a hormone that signals the kidneys to conserve water, it's easy to become dehydrated while drinking. White recommends drinking water in between cocktails to stay hydrated and dilute the alcohol already in your stomach.

The morning after, reach for some clear organic broth to help replace the salt and potassium lost through drinking. 

Coconut Water

Most people are conditioned to reach for a sports drink when they wake up with a grueling hangover. While those electrolyte-rich drinks do help bring your body's chemistry back into balance, they often contain nasty ingredients like fake food dyes that are toxic to brain cells. Worse yet, some Powerade and Gatorade flavors contain a toxic flame retardant chemical. Coconut water is a natural electrolyte-boosting option that can help A ConsumerLab.com analysis released earlier this year found that Zico Natural Pure Premium Coconut Water contained electrolyte levels on par with Gatorade, while some other coconut water brands did not live up to the hype.

Pastured Eggs

Eggs provide protein to help stabilize blood sugar, while the cystine in protein may help break down toxins, according to The Big Doctors Book of Home Remedies. Look for organic pastured eggs, meaning they come from hens raised on grass and supplemented with organic feed. This type of egg can quickly help replenish your body with B vitamins drained from drinking alcohol.

Bananas

Ever feel physically weak after a night of drinking? You're not imagining it—your muscles really pay the price when you overdo it in the drinking department. If you're feeling a little shaky after a night of drinking, reach for a banana to help restore your body's potassium levels and improve muscle function. 

Crackers & Honey

If you can't stomach eating raw honey the day after drinking, use a cracker as the delivery system. Real honey is loaded with antioxidants and concentrated fructose, which will help flush any remaining alcohol out of your system more quickly.

Quinoa

Quinoa is a South American grain growing in popularity in the states, and it can also come in mighty handy during a hangover situation. Drinking depletes your body's amino acids—the building blocks of protein—but quinoa's well-balanced amino acid profile can help repair the damage done. 

Toast

There's something extremely comforting about toast. Whether you're hugging the porcelain throne due to the flu or a hangover, it seems like toast is always there to help you get back on your feet. Your liver is also grateful for a few slices of toast after a night of drinking. Under normal conditions, your liver automatically produces more glucose from stored carbs when your blood sugar dips. But when you drink, your liver is busy metabolizing your alcohol and can't always regulate your blood sugar, leaving you moody and drained of energy. Toast is also easy on the tummy, making it a perfect hangover food for queasy mornings. 

Tomato Juice

Organic tomato juice can send a natural jolt of vitamins and minerals into your alcohol-ravaged body, but that's not it's only perk. Tomato juice hydrates, and just like honey, the fructose in the juice will help flush out lingering alcohol. 

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5-Minute Breakfasts That Are Actually Healthy Seriously, you have no excuse for hitting the drive-thru

If your idea of a grab-and-go breakfast is a bowl of cereal or a granola bar, prepare to have your mind blown. You can make a pretty impressive morning meal that’s actually good for you in five minutes or less. Still skeptical? Check out these tasty, time-saving recipes—all under 400 calories! 

Peanut Butter-Strawberry Wrap

• 1 whole wheat tortilla (8") 
• 2 tablespoons natural unsalted crunchy peanut butter
• 1/2 cup sliced strawberries

Directions

1.

Lay the tortilla on a work surface. Spread with the peanut butter. Cover with the strawberries. Roll into a tube. Slice on the diagonal into the desired number of pieces.

2.

Serving Suggestions

MAKE IT A FLAT BELLY DIET MEAL: Serve with 1 cup 1% milk (102). Total meal: 434 calories

Recipe Notes

MAKE IT A TEAM EFFORT Spreading peanut butter evenly can be a real challenge for young cooks. Help them out by warming the peanut butter and tortilla in the microwave for 15 

Raspberry Yogurt Parfait

• 1/2 C fresh red raspberries
• 1 tsp fresh lemon juice 
• 8 oz low fat vanilla yogurt

Directions

1.

Toss raspberries in lemon juice. Alternate layers of yogurt and raspberries in parfait dish.

Ricotta Swirl

• 1 cup part-skim ricotta cheese
• 1 tsp honey
• 1/2 cup chopped papaya
• 1/2 tsp flaxseeds

Directions

1.

Stir ricotta with honey, then top with papaya and flaxseeds

Blueberry and Peanut Butter Pancake

• 1 frozen whole-wheat pancake
• 2 tablespoons omega-3-enriched peanut butter
• 1 tablespoon blueberry preserves or a handful of blueberries
• 1 tablespoon crushed walnuts

Directions

1.

Heat the pancake in a toaster or toaster oven. Spread on the peanut butter, then top with the preserves and walnuts. Make it to go: Fold in half like a taco and you won't even need a knife and fork.

Pomegranate-Strawberry Smoothie

• 1/3 cup pomegranate juice
• 2 teaspoons honey
• 3/4 cup frozen unsweetened strawberries
• 2 tablespoons fat-free plain yogurt
• 1 tablespoon flaxseed oil
• 4 ice cubes

Directions

1.

Combine the pomegranate juice and honey in a small cup. Whisk to dissolve the honey completely.

2.

Combine the strawberries, yogurt, oil, ice cubes, and pomegranate mixture in a blender. Process for 1 to 2 minutes, or until thick and smooth. Pour into a glass.

Serving Suggestions

MAKE IT A FLAT BELLY DIET MEAL: Serve with 8 whole wheat crackers (70) and 1 piece reduced-fat mozzarella string cheese (70). Total meal: 404 calories

Recipe Notes

MAKE IT A TEAM EFFORT Kids will like the added fruit flavors of smoothies made with fruit-juice cubes. Buy a plastic ice-cube tray to make cubes from the juice in which pineapple, pears, and other fruits are canned. Place a fine strainer over a measuring cup with a pouring spout. Dump the fruit into the strainer. Have the kids pour the juice into the ice-cube tray. Place in the freezer until solid. Remove the cubes from the tray, and have the kids pack them into zip-top plastic bags that they have labeled for longer storage.

Loaded Toast

• 1 slice whole-wheat toast
• 2 slices Canadian bacon
• 1 slice Swiss cheese

Directions

1.

Combine all ingredients.

Cherry Bomb

• 3/4 cup frozen cherries
• 1 kiwi, peeled and quartered 
• 1/4 cup orange juice
• 1/2 cup coconut water
• 3/4 tsp agave nectar
• 3 ice cubes

Alternate

Trick it out even more: Add a scoop of vanilla protein powder for an additional 15 to 25 grams of protein.

Directions

1.

Blend 3/4 cup frozen cherries; 1 kiwi, peeled and quartered; 1/4 cup orange juice; 1/2 cup coconut water; 3/4 tsp agave nectar; and 3 ice cubes.

Sweet Treat Yogurt Parfait

• 1 (5.3 oz) container fat-free Greek-style yogurt 
• 1 C blueberries
• 1/2 C low-fat store-bought granola
• 2 tsp honey

Directions

1.

In a bowl, layer 1 (5.3 oz) container fat-free Greek-style yogurt with 1 c blueberries and 1/2 c low-fat store-bought granola. Drizzle with 2 tsp honey.

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8 Ingredients You Never Want to See on Your Nutrition Label

The year was 1950, and The Magic 8-Ball had just arrived in stores. It looked like a toy, but it wasn't. It was a future-telling device, powered by the unknown superpowers that lived inside its cheap plastic shell. Despite a bit of an attitude—"Don't count on it," "My reply is no"—it was a huge success. Americans, apparently, want to see their futures.
 
A few decades later, Congress passed the Nutrition Labeling and Education Act that, among other things, turned the 45,000 food products in the average supermarket into fortune-telling devices. Americans inexplicably yawned. I'm trying to change that. Why? The nutrition label can predict the future size of your pants and health care bills.
 
Unfortunately, these labels aren't as clear and direct as the Magic 8-Ball. Consider the list of ingredients: The Food and Drug Administration has approved more than 3,000 additives, most of which you've never heard of. But the truth is, you don't have to know them all. You just need to be able to parse out the bad stuff. Do that and you'll have a pretty good idea how your future will shape up—whether you'll end up overweight and unhealthy or turn out to be fit, happy, and energized.
 
Here, I've identified 8 ingredients you never want to see on the nutrition label. Should you put down products that contain them? As the Magic 8-Ball would say: Signs point to yes.
 
-Dave Zinczenko

BHA

This preservative is used to prevent rancidity in foods that contain oils. Unfortunately, BHA (butylated hydroxyanisole) has been shown to cause cancer in rats, mice, and hamsters. The reason the FDA hasn’t banned it is largely technical—the cancers all occurred in the rodents’ forestomachs, an organ that humans don’t have. Nevertheless, the study, published in the Japanese Journal of Cancer Research, concluded that BHA was “reasonably anticipated to be a carcinogen,” and as far as I’m concerned, that’s reason enough to eliminate it from your diet.

You’ll find it in: Fruity Pebbles, Cocoa Pebbles (ARRGGGGGGG)

Parabens

These synthetic preservatives are used to inhibit mold and yeast in food. The problem is parabens may also disrupt your body’s hormonal balance. A study in Food Chemical Toxicology found that daily ingestion decreased sperm and testosterone production in rats, and parabens have been found present in breast cancer tissues. 

You’ll find it in: Baskin-Robbins sundaes

Partially Hydrogenated Oil

I’ve harped on this before, but it bears repeating: Don’t confuse “0 g trans fat” with being trans fat-free. The FDA allows products to claim zero grams of trans fat as long as they have less than half a gram per serving. That means they can have 0.49 grams per serving and still be labeled a no-trans-fat food. Considering that two grams is the absolute most you ought to consume in a day, those fractions can quickly add up. The telltale sign that your snack is soiled with the stuff? Look for partially hydrogenated oil on the ingredient statement. If it’s anywhere on there, then you’re ingesting artery-clogging trans fat. 

You’ll find it in: Long John Silver’s Popcorn Shrimp, Celeste frozen pizzas

Sodium Nitrite

Nitrites and nitrates are used to inhibit botulism-causing bacteria and to maintain processed meats’ pink hues, which is why the FDA allows their use. Unfortunately, once ingested, nitrite can fuse with amino acids (of which meat is a prime source) to form nitrosamines, powerful carcinogenic compounds. Ascorbic and erythorbic acids—essentially vitamin C—have been shown to decrease the risk, and most manufacturers now add one or both to their products, which has helped. Still, the best way to reduce risk is to limit your intake. 

You’ll find it in: Oscar Mayer hot dogs, Hormel bacon

Caramel Coloring

This additive wouldn't be dangerous if you made it the old-fashioned way—with water and sugar, on top of a stove. But the food industry follows a different recipe: They treat sugar with ammonia, which can produce some nasty carcinogens. How carcinogenic are these compounds? A Center for Science in the Public Interest report asserted that the high levels of caramel color found in soda account for roughly 15,000 cancers in the U.S. annually. 

You’ll find it in: Coke/Diet Coke, Pepsi/Diet Pepsi

Castoreum

Castoreum is one of the many nebulous “natural ingredients” used to flavor food. Though it isn’t harmful, it is unsettling. Castoreum is a substance made from beavers’ castor sacs, or anal scent glands. These glands produce potent secretions that help the animals mark their territory in the wild. In the food industry, however, 1,000 pounds of the unsavory ingredient are used annually to imbue foods—usually vanilla or raspberry flavored—with a distinctive, musky flavor.  

You’ll find it in: Potentially any food containing “natural ingredients”

Food Dyes

Plenty of fruit-flavored candies and sugary cereals don’t contain a single gram of produce, but instead rely on artificial dyes and flavorings to suggest a relationship with nature. Not only do these dyes allow manufacturers to mask the drab colors of heavily processed foods, but certain hues have been linked to more serious ailments. A Journal of Pediatrics study linked Yellow 5 to hyperactivity in children, Canadian researchers found Yellow 6 and Red 40 to be contaminated with known carcinogens, and Red 3 is known to cause tumors. The bottom line? Avoid artificial dyes as much as possible. 

You’ll find it in: Lucky Charms, Skittles, Jell-O

Hydrolyzed Vegetable Protein

Hydrolyzed vegetable protein, used as a flavor enhancer, is plant protein that has been chemically broken down into amino acids. One of these acids, glutamic acid, can release free glutamate. When this glutamate joins with free sodium in your body, they form monosodium glutamate (MSG), an additive known to cause adverse reactions—headaches, nausea, and weakness, among others—in sensitive individuals. When MSG is added to products directly, the FDA requires manufacturers to disclose its inclusion on the ingredient statement. But when it occurs as a byproduct of hydrolyzed protein, the FDA allows it to go unrecognized.  

You’ll find it in: Knorr Noodle Sides, Funyuns

11 Foods That End Bad Moods

Like most kids growing up in single-parent households, I had a lot of unstructured time in which to get into trouble. And my kind of trouble was junk food.

I didn't pull fire alarm bells, I pulled Taco Bells. I didn't run with the juvies, I ran with the Friendly's. Burger King was my gang leader, and Pizza Hut was my hangout. But running with this dangerous crowd not only turned me into a fat kid, it turned me into a depressed kid as well.

Turns out my fast-food diet, with all those processed chemicals and hardly any nutrients, was throwing off my body's feel-good chemistry. Drew Ramsey, M.D., co-author of The Happiness Diet, says that eating the wrong foods can add to our daily stress and make us feel anxious, lethargic, and downright grouchy.

What's worse, a diet that deprives our brains of much-needed "happy" nutrients also makes us fat. When you're stressed out, you're more likely to reach for high-calorie junk foods that pack on the pounds, fueling a never-ending unhappiness cycle that goes like this: You eat bad, then you feel bad, so you eat worse, and then you feel—you guessed it—even worse.

But, Dr. Ramsey says, there's an easy, drug-free way to boost your spirits and shrink your belly: brain food. Yep, feeding your brain with the right nutrients—found in these 11 simple foods—is all you need to do to improve your mood, boost your energy, and keep your hands out of the chip bag for good.

NUTRITION 101: Did you know that potato chips and french fries are the two most waist-widening foods you can consume, according to Harvard University?

#1: Mussels

Mussels are loaded with some of the highest naturally occurring levels of vitamin B12 on the planet—a nutrient that most of us are lacking. So what's B12's mood-saving trick? It helps insulate your brain cells, keeping your brain sharp as you age. Mussels also contain the trace nutrients zinc, iodine, and selenium, which keep your mood-regulating thyroid on track. Another benefit? Mussels are high in protein and low in fat and calories, making them one of the healthiest, most nutrient-dense seafood options you'll find. (Tip: For mussels that are good for your body and the environment, look for farmed—not wild—options raised in the good ol' USA.)

#2: Swiss Chard

This leafy green is packed with magnesium—a nutrient essential for the biochemical reactions in the brain that increase your energy levels. A 2009 study in the Australian and New Zealand Journal of Psychiatry also found that higher magnesium intake was associated with lower depression scores. And Swiss chard isn't the only way to get your magnesium hit. Spinach, soybeans, and halibut also contain healthy doses of the energy-enhancing nutrient.

#3: Blue Potatoes

Blue potatoes aren't a common supermarket find, but they're worth looking out for on your next trip to the farmer's market. Blue spuds get their color from anthocyanins, powerful antioxidants that provide neuro-protective benefits like bolstering short-term memory and reducing mood-killing inflammation. Their skins are also loaded with iodine, an essential nutrient that helps regulate your thyroid. Other awesome anthocyanin-rich foods: berries, eggplant, and black beans.

#4: Grass-Fed Beef

Animals raised on grass pastures boast much higher levels of healthy conjugated linoleic acid (or CLA), a "happy" fat that combats stress hormones and blasts belly fat. Grass-fed beef also has a lower overall fat count and contains higher levels of heart-healthy omega-3 fatty acids compared to grain-feed beef. Another great grass-fed option: lamb. It's packed with iron, a nutrient vital for a stable mood (the areas of the brain related to mood and memory contain the highest iron concentrations).

#5: Dark Chocolate

Turns out chocolate's delicious taste isn't the only reason it makes you feel so warm and fuzzy. The cocoa treat also gives you an instant boost in mood and concentration, and improves blood flow to your brain, helping you feel more vibrant and energized. But sorry, Snickers bars don't count. Cocoa is the chocolate ingredient that does your body good, so pure dark chocolate is your best bet if you want the mood-boosting benefits minus the extra belly flab. And don't overdo it: A recent study published in the Journal of Psychopharmacology found that a few ounces of dark chocolate a day is all you need to reap the benefits.

#6: Greek Yogurt

This dairy pick is packed with more calcium than you'll find in milk or regular yogurt, which is good news for your mood. Calcium gives your body the "Go!" command, alerting your brain to release feel-good neurotransmitters. As a result, inadequate calcium intake can lead to anxiety, depression, irritability, impaired memory, and slow thinking. Greek yogurt also contains more protein than regular yogurt, making it a terrific stay-slim snack. Our Greek-yogurt pick: Fage Total 2%, which packs an impressive 10 grams of protein per serving.

#7: Asparagus

Your mom was on to something when she made you finish those green spears at the dinner table. This vegetable is one of the top plant-based sources of tryptophan, which serves as a basis for the creation of serotonin—one of the brain's primary mood-regulating neurotransmitters. Asparagus also boasts high levels of folate, a nutrient that may fight depression (research shows that up to 50 percent of people with depression suffer from low folate levels). Some other terrific sources of tryptophan: turkey, tuna, and eggs.

#8: Honey

Honey, unlike table sugar, is packed with beneficial compounds like quercetin and kaempferol that reduce inflammation, keeping your brain healthy and warding off depression. Honey also has a less dramatic impact on your blood-sugar levels than regular sugar, so it won't send your body into fat-storage mode the way the white stuff can. Try adding some honey to your afternoon tea or morning bowl of oatmeal, but don't go overboard; the sweet nectar has 17 g of sugar and 64 calories per tablespoon, so too much honey can make you heavy, rather than happy.

#9: Cherry Tomatoes

Tomatoes are a great source of lycopene, an antioxidant that protects your brain and fights depression-causing inflammation. And because lycopene lives in tomato skins, you'll get more of the stuff if you throw a handful of cherry tomatoes into your next salad instead of slicing up one full-size tomato. Or enjoy them on their own with a little olive oil, which has been shown to increase lycopene absorption. And try to go organic whenever possible: Researchers at the University of California-Davis found that organic tomatoes have higher lycopene levels.

#10: Eggs

Eggs are loaded with mood-promoting omega-3 fatty acids, zinc, B vitamins, and iodide, and because they're packed with protein, they'll also keep you full and energized long after you eat them. Need another reason to crack some shells in the morning? A 2008 study in the International Journal of Obesity found that people who ate two eggs for breakfast lost significantly more weight than those who ate a bagel breakfast. (Tip: Don't buy into unregulated supermarket-egg claims like "omega-3 enriched" or "free-range." If you're looking for the most natural eggs, hit up a local farmer.)

#11: Coconut

Coconut is chock-full of medium-chain triglycerides, fats that keep your brain healthy and fuel better moods. And although coconut is commonly found in high-calorie desserts, you don't have to (and shouldn't) stuff your face with macaroons to get your fix. My suggestion: Try throwing some unsweetened coconut shavings in your oatmeal or yogurt, or toss some in your next healthy smoothie for a flavor boost that will keep you smiling and skinny.

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11 Weird Things Sugar's Doing to Your Body

Is sugar toxic? It is when you consider the levels the average American swallows each year—a whopping 130 pounds of added sugars ingested annually. That's about 22 teaspoons a day, way over the max set by the American Heart Association in 2009. New science shows that this overload of sugar—often stemming from hard-to-detect hidden added sugars—is affecting your body in all sorts of strange ways.
Rodale News was lucky enough to score a sneak peak at the upcoming Sugar Smart Diet, a breakthrough plan brimming with reasons to rein in your sugar habit. Here are 11 weird things sugar's doing to your body, as outlined in the book:
1. Sugar makes your organs fat.
Sugar Stat: The fructose—a component of table sugar and high-fructose corn syrup—in added sugars triggers your liver to store fat more efficiently, and in weird places. Over time, a diet high in fructose could lead to globules of fat building up around your liver, a precursor to nonalcoholic fatty liver disease, something rarely seen before 1980.
Sugar Smart Tip: Avoid drinks with lots of added sugars, including healthy-sounding smoothies. You're better off if the fructose in your diet comes from natural sources like fruit—the fiber helps blunt a sugar shock to your system. Plus, a piece of fruit likely has way less sugar than a commercial smoothie full of added sugars (some of them contain 54 grams, or about 13 ½ teaspoons worth of sugar!)
2. Sugar primes your body for diabetes.
Sugar Stat: A PLoS One study found that for every extra 150 calories from sugar available per person each day, diabetes prevalence rises by 1.1 percent.
Sugar Smart Tip: It's easy to recommend giving up sugar-sweetened beverages like soda, but the truth is that accounts for just one-third of your added sugar intake. You have to go further, really honing in on labels. Much of the hidden sugars hide out under your own roof, in unassuming places like ketchup, frozen dinners, beef jerky, and bread.
3. Sugar hammers your heart.
Sugar Stat: You might expect sugar-curbing recommendations from the American Diabetes Association, thanks to sugar's clear impact on type 2 diabetes.
But the truth is heart disease and diabetes are intricately related: Heart disease and stroke are the No. 1 causes of death among people with type 2 diabetes, accounting for 65 percent of those deaths.
Sugar Smart Tip: Don't exceed the American Heart Association's recommended sugar levels, which are 5 teaspoons for women (20 grams); 9 teaspoons for men (36 grams); and 3 teaspoons (12 grams) for children. For reference, a can of soda generally contains up to 12 grams of sugar; a single slice of whole wheat bread contains up to 2 teaspoons of added sugars.
4. Sugar creates tense blood vessels.
Sugar Stat: Excess added sugars cause excess insulin in the bloodstream, which takes its toll on your body's circulatory highway system, your arteries. Chronic high insulin levels cause the smooth muscle cells around each blood vessel to grow faster than normal, according to The Sugar Smart Diet. This causes tense artery walls, something that puts you on the path to high blood pressure, and ultimately, makes a stroke or heart attack more likely.
Sugar Smart Tip: Don't be tricked by processed "whole grain" products. To create whole grain flour, wheat kernels are basically pulverized to dust, which when eaten causes glucose spikes in our bodies similar to eating table sugar, white flour, or high-fructose corn syrup! "For instance, the kind of whole wheat bread typically used for sandwiches and white bread are digested at about the same rate and cause about the same rise in blood glucose levels, and therefore require the same amount of insulin to clear the bloodstream of glucose," Sugar Smart Diet author Anne Alexander writes.
5. Sugar promotes cholesterol chaos.
Sugar Stat: There is an unsettling connection between sugar and cholesterol, as well. A study in the Journal of the American Medical Association found that, after excluding people with high cholesterol and/or diabetes and people who were excessively overweight, those who ate the highest levels of added sugars experienced the biggest spike in bad cholesterol levels and dangerous triglyceride blood fats, and the lowest good (HDL) cholesterol levels. One theory? Sugar overload could spark your liver to churn out more bad cholesterol while also inhibiting your body's ability to clear it out.
Sugar Smart Tip: Eat a protein-rich breakfast. Skipping breakfast makes you 4.5 times more likely to become obese. Eating breakfast also helps keep your blood sugar levels more favorable. An added perk? When overweight women choose protein-rich eggs over a bagel, they naturally eat about 160 fewer calories during the subsequent lunch. (Rodale News recommends eggs from pastured hens that also eat organic grain.)
6. It leads to type 3 diabetes.
Sugar Stat: Brown University neuropathologist Suzanne de la Monte, MD, coined the term type 3 diabetes after her team was the first to discover the links between insulin resistance and high-fat diets and Alzheimer's disease. In fact, her work suggests Alzheimer's is a metabolic disease, one in which the brain's ability to use glucose and produce energy is damaged. To paraphrase, it's like having diabetes in the brain.
Sugar Smart Tip: Know sugar's many names. Check labels; ingredients that end in –ose are sugar, and so is anything with sugar or syrup after the name. Don't overindulge in sugary, fatty foods—that seems to be what sets off Alzheimer's-like symptoms in rat studies.
7. Sugar turns you into a junkie.
Sugar Stat: Much like street drugs, sugar triggers the release of chemicals that set off our brain's pleasure center, in this case opioids and dopamine. And as they do with street drugs, people develop a tolerance for sugar, meaning they need more sugar for a feel-good "fix." In rat studies looking at sugar addiction, the animals binge on the sweet stuff, and they experience chattering teeth, tremors, shakes, and anxiety when it's taken away.
Sugar Smart Tip: Andrew Weil, MD, urges people to be patient as they embark on a diet that cuts added sugars. He says it usually takes about a week for the taste buds to habituate to a lower overall level of sweetness in the diet. After that, foods you used to love may seem sickeningly sweet.
8. Sugar turns you into a ravenous animal.
Sugar Stat: Sugar. Makes. You. Feel. Famished. Emerging research suggests regularly eating too much sugar scrambles your body's ability to tell your brain you're full. Carrying a few extra pounds and living with type 2 diabetes can throw off your body's ability to properly put off leptin hormones. Leptin's job is to say, "I'm full! Now stop eating!" Fructose also appears to play badly with leptin; eating a high-fructose diet means your body feels hungry, even when you're overeating!
Sugar Smart Tip: Instead of reaching for a standard chocolate bar, instead opt for a bit of organic chocolate with at least 70 percent cacao. When you feel a sugar craving coming on, walk for 15 minutes. Researchers found a 15-minute walk can curb cravings for a sugar-laden chocolate bar by 12 percent! Whatever
9. Sugar makes you an energy-starved zombie.
Sugar Stat: You know the feeling. You grab a chocolate candy bar, and with it, get that brief jolt of energy. (Soon to be replaced by unrelenting fatigue.) Science shows it takes just 30 minutes or less to go from a sugar rush to a full-on sugar crash. This sugar spike-and-crash sets you up to want more sugar—a vicious cycle. To add insult to injury, The Sugar Smart Diet points out that sugar also triggers the release of serotonin, a sleep regulator. So much for an energy bump!
Sugar Smart Tip: Once you rid your life of the blatant sugars, try using some of these hidden-sugar-lowering swaps:
• Trade in Arnold 100% Whole Wheat bread (1 slice = 110 calories, 4 grams sugar) for Food for Life Ezekiel 4:9 Flax Sprouted Whole Grain Bread (1 slice = 80 calories and 0 grams sugar)
• Choose Bob's Red Mill Organic 7-Grain Pancake & Waffle mix (1/3 cup = 190 calories, 2 grams sugar) instead of Bisquick Complete pancake & waffle mix Simply Buttermilk with Whole Grain (½ cup = 210 calories, 6 grams sugar)
• Choose Trader Joe's Gluten-Free Rolled Oats (½ cup uncooked = 150 calories, 1 gram sugar) in lieu of Quaker Instant Oatmeal Maple & Brown Sugar (1 packet = 160 calories, 12 grams sugar).
10. Sugar turns your smile upside down.
Sugar Stat: We might reach for sugar to feel better, but we're getting the opposite effect in the end. A study published in Public Helath Journal followed nearly 9,000 people to study the link between depression and eating sugary sweets and fast food. After six years, those who ate the most junk faced a nearly 40 percent greater risk of developing depression, compared to those who shunned junk food the most. In people with insulin resistance, it appears the brain releases lower levels of feel-good dopamine.
Sugar Smart Tip: Different stages of the 32-day Sugar Smart Diet call for different sugar-curbing measures. The goal isn't to completely deprive you of added sugars, just to get your cravings under control so you can develop a healthy (weight-curbing) relationship with the sweet treat. Here are some tips from Day 3 of the plan:
• If you're an ice-cream addict, today and tomorrow, eat one serving and then give away or throw away the carton. Then, instead of keeping a stocked-up freezer at home, make it a point to drive out to a local ice cream shop to get it. After that, put in place stricter guidelines, like you can only do this on Fridays and Saturdays.
• If you're a sucker for soda or juice, try this: Sip the full-sugar variety today, but in a smaller bottle or can. Tomorrow or the day after, swap every other serving with ice water or seltzer water with a twist of lime.
• If you're a dessert lover: Have your regular dessert today, but tomorrow opt for a fruit-based dessert like a baked apple or poached pear. The day after, step down to raw fruit, splurging on the varieties you like most, say, mangoes, berries, or purple or red grapes.
11. Sugar wrecks your face.
Sugar Stat: Sugar in your bloodstream attaches to proteins to form harmful new molecules called advanced glycation end products, or AGEs. These unwanted invaders attack nearby proteins, damaging them, including protein fibers in collagen and elastin, the components that keep your skin firm and elastic. The result of too much sugar? Dry, brittle protein fibers that lead to wrinkles and saggy skin.
There's more! AGEs promote the growth of fragile collagen and deactivate your body's natural antioxidant enzymes. This opens the door to more sun damage, which, as we all know, also damages and ages your skin.
Sugar Smart Tip: Beware of natural sweeteners, too. Agave products boast a higher fructose content than high-fructose corn syrup! For a sweet treat, use up to a teaspoon of honey no more than once a day.