Let’s face it, plenty of people have gained weight during the pandemic and lockdowns. While you shouldn’t be too hard on yourself about it—it was a really, really tough year—you may be itching to lose some of it in an effort to feel lighter and happier with your body. But how? We talked to plenty of experts in the field—nutritionists, dietitians, personal trainers and doctors—to get simple tips to get the scale moving. In fact, you may be surprised at just how easy it is to avoid gaining weight!
1. Don’t skimp on protein
“Protein is vitally important to keep your muscles happy and healthy, which is important because muscle is one of the main drivers of calorie expenditure,” says Nick Peters, a certified personal trainer with QuickHIT Fitness Labs.
2. Keep sipping
Many people find it daunting to realize just how much their bodies need to stay hydrated and healthy. “One way to make sure you’re consuming enough water every day is to get a water bottle with clear volume measurements on it,” says Peters. “Keep it next to you while you’re working as a constant reminder to take a sip and stay healthy.” A good rule of thumb is to aim for half your body weight in ounces per day (for example a 200-pound person should aim for 100 ounces of water).
3. Make activity a consistent priority
This past year many of us learned that regular physical activity is crucial for our bodies to stay in shape. “Make sure you find something that works for you, and stick with it for the long haul,” says Peters. “Whether that means long walks, regular bike rides or a workout routine at the gym, staying consistent is key.”
4. Add resistance to your workout
Strength training is one of the most effective ways for people of any age to stay in shape. “It’ll help you build lean muscle, increase bone density and burn fat even when you’re not working out,” says Peters.
5. Fill up on fiber
Like protein, fiber helps us to keep feeling full, longer—so you’ll be less likely to want to reach for a snack shortly after a major meal. “Fiber is also generally found in foods naturally lower in calories like fruits and vegetables, so it’s a great nutrient to focus on when trying to maintain your weight,” says Kylie Morse, Registered Dietician at Fit Body App.
Related: 20 Foods High in Soluble Fiber
6. Prepare meals and snacks ahead of time
Being prepared with some of your meals and snacks can help you to make more nourishing food choices, says Morse. It also helps to avoid skipping meals, which can result in overeating later in the day.
7. Utilize tools to help stay on track
While tracking calories shouldn’t turn into an obsession, it is a good way to start noticing patterns. “As a dietitian, I like to remind everyone that calorie tracking is simply another tool in the tool chest,” says Morse. “When it comes to weight loss, calorie and macronutrient awareness is the key.” It’s good to know how calories are calculated for food.
8. Choose lower-calorie alcohol options
“If you drink alcohol, avoiding sugary or high-calorie drinks can help you to maintain your weight while still enjoying a drink or two every now and then,” says Morse. She notes that some lower-calorie drink options include red wine, seltzers, vodka and tequila. Here are four rules to follow for low-calorie cocktails.
9. Don’t drink your calories
“This can help to save you hundreds of ‘empty calories’ and tons of added sugar,” says Dr. Josh Axe author of the best-selling book Ancient Remedies. Make plain water your beverage of choice followed by coffee (unsweetened), teas, sparkling water and clear broth.
10. Cut out added sugar and refined carbs
“Neither of these are filling; in fact, they tend to make you eat and crave more and more, contributing to a higher calorie intake,” says Dr. Axe. Reduce your intake by avoiding things like sweetened dairy products, cereals, granola, desserts, ice cream, breads, rolls and pasta.
11. Figure out your calorie needs
“First learn about the calories your body needs based on your age, gender and activity level, then learn about the calorie content of foods you eat repeatedly so you can make swaps for lower-calorie items where needed,” says Dr. Axe.
12. Keep a food journal
“This can be an eye-opening habit that helps you better grasp how much you’re really eating each day, plus it points out patterns such as times you may be snacking out of boredom or stress rather than due to real physical hunger,” says Dr. Axe.
13. Consider trying intermittent fasting
“This tool involves shortening your ‘eating window’ to about 8 or 9 hours each day, meaning you fast (you only drink water, coffee, tea) for the other 16+ hours,” says Dr. Axe. “Fasting can help promote healthy blood sugar levels, boost your body’s ability to burn fat and stabilize your appetite.”
Related: 21 Tips to Help You Succeed at Intermittent Fasting
14. Cook more often at home
One of the simplest ways to nix calories and processed ingredients from your diet is to make your own meals rather than relying on take-out, frozen, packaged foods or restaurants, notes Dr. Axe.
15. Flavor your food with low-calorie ingredients
The better that healthy food tastes, the less likely you’ll be to stray and crave junk foods. Dr. Axe suggests boosting the taste of healthy meals with ingredients like good quality sea salt and spices, herbs, vinegars and quality olive oil.
16. Add high-intensity intervals to your workouts
“Rather than always doing steady-state cardio exercises like running or biking, try adding challenging intervals into your routine in which you really push yourself hard for short bursts—such as 1 or 2 minutes at a time before resting and repeating,” suggests Dr. Axe. This can help give your metabolism a boost, challenge your muscles and may promote fat loss.
Related: 8 Best At-Home HIIT Workouts on YouTube
17. Sip on vegan broth throughout the day
“I like this one from Grace’s Goodness Organics which is packed full of nutrients,” says Christina Towle, a Certified Clinical Nutritionist and Founder of Hudson Valley Nutrition. “It is so satisfying yet still low in calories.” She explains that it helps the body rest between meals so that it can play ‘catch-up” in processing previous meals. This results, she explains, in faster metabolization, which ultimately results in weight loss.
18. Be cautious of your sugar intake
“High-sugar foods and beverages are usually high in calories and fat that result in weight gain,” says Towle. “If you desire something sweet, take a teaspoon of high-quality raw, manuka honey like this one from Manukora that is packed full of antioxidants and also tastes delicious to satisfy cravings.”
Many studies confirm that sleep helps with weight loss. “To help sleep, sip on a sleep tea at night,” suggests Towle. “It will help calm you down and keep you out of the kitchen.”
20. Go the extra mile
“Walking is a great way to keep off the pounds—in fact, walking over 10,000 steps a day can assist you in losing up to a pound a week,” says Steph Boll, a certified personal trainer and founder and editor of Spikes and Heels. Parking at the furthest point from the entrance of the shop, doing a few laps around the office, or walking to fetch the kids from school instead of driving can contribute to your daily goal of ten thousand steps.
21. Buy healthier everyday essentials
“Of all the things in your kitchen, there are two items most households consume on a daily basis: bread and milk,” says Boll. “By switching from full cream to fat-free milk and from white bread to whole wheat, your daily carb and fat intake will dramatically drop.”
22. Use smaller plates
“This helps you have more control over the portions you eat,” says Dr. Ahmed Helmy, a plastic surgeon. “You serve up a smaller amount of food which reduces the risk of overeating.”
23. Drink sparkling water
“The carbonation helps to make you feel full, while the water content provides hydration to your body,” says Dr. Helmy. “This acts as an appetite suppressant and gives you an excuse to skip on the sugary soda.”
24. Start with a salad
“Try to focus on eating fresh fruits and vegetables first before other foods, so start with a big salad before lunch or dinner,” says Heather Hanks, a nutritionist with Instapot. She notes that vegetables are high in antioxidants, vitamins, minerals and fiber to support weight loss naturally. They are very filling and will help you consume fewer calories during the rest of your meal.
25. Take a brief walk after meals
Not only is this a great way to sneak in some more exercise, but walking after meals helps with digestion so you can avoid bloating,” says Jen Hernandez, a Registered Dietitian board-certified in renal nutrition. When focusing on weight loss, it’s good to make sure you’re not keeping on weight simply from water or constipation. She suggests aiming for 10-15 minutes after your meal.
26. Make substitutions
“If you enjoy chips and salsa between meals, substitute carrot sticks in place of chips,” says Hernandez. “If you like sweeter snacks, top your favorite low-sugar yogurt with some cherries.” She suggests sautéing some sliced apples with a little coconut oil and cinnamon for a warm and satisfying dessert.
27. Drink coffee to stimulate your metabolism
“Research has shown that caffeine and coffee can increase your metabolic rate in both normal and obese individuals,” says Dr. Allen Conrad, owner of Montgomery County Chiropractic Center in North Wales PA. He explains that your metabolism slows down as we age, and stimulating your metabolism will help you maintain a constant weight.
28. Avoid eating really big meals at one time
“Eating a lot of calories in one meal can lead to your body storing the extra calories as extra weight,” says Dr. Conrad.
Related: What is the Paleo Diet?
29. Pack your gym bag the night before
“When you are tired in the morning, you may find excuses why not to go to the gym,” says Dr. Conrad. Getting everything packed and ready to go will help you keep consistent with your exercise program.
30. Sign up for a morning class with a friend
“Working out with a friend helps motivate you, and signing up for a morning class will help get you in a routine,” says Dr. Conrad. Make it a class you like, so you look forward to it.
31. Walk at lunch
“The most common reason someone stops exercising is that they say they can’t find time,” says Dr. Conrad. By creating ways to keep active, like a lunchtime walk, you will help prevent weight gain.
32. Eat all meals and snacks at a table on a plate without screens
“When we eating standing up or while on the phone our body does not recognize
that we are eating and we tend to have too much or not feel full,” says Dr. Lori Fishman, a psychologist specializing in weight management and an attending psychologist in the Optimal Wellness for Life Clinic at Boston Children’s Hospital. Eating mindfully and paying attention to our food will help us feel more satisfied and help maintain a healthy weight.
33. Avoid getting to the point where you feel starving
“If you allow too many hours to go by without eating, your body will crave high-glycemic or processed foods for a quick fix,” says Dr. Fishman. You’ll end up feeling hangry. Instead, she suggests trying to eat on a schedule, consuming a meal or snack every three hours.
34. Get out of the diet mindset
“When we go on a strict diet and then eat something not approved, we call it cheating,” says Dr. Fishman. “This often makes us feel terrible about ourselves and we tend to keep eating poorly, feeling that we already ruined the diet so what is the point?” A healthier mindset allows for treats on occasion because you live a healthy lifestyle most of the time. Losing weight safely helps keep it off.
35. Minimize triggers in the home
If you’re about to pick up a box of cookies at the grocery store and say to yourself, “If I buy these they will disappear in 5 minutes” then do not buy them,” advises Dr. Fishman. Avoid having foods in the home that are difficult to control. “It is better to go have one good ice cream cone out than to have a gallon of ice cream in your freezer for instant access at all times,” says Dr. Fishman.
36. Doing something is better than doing nothing
“If you say to yourself, I don’t have time to exercise so I can’t do it today you’re missing an opportunity to do maybe a 10-minute walk or workout instead,” says Dr. Fishman. It is better to do 10 minutes of moving than no moving at all.
Related: 25 Reasons You’re Not Losing Weight
37. Schedule exercise in advance
If you make your moving time part of your daily routine or schedule it like a work meeting or appointment, you are more likely to make it a priority and get it done, notes Dr. Fishman.
38. Watch out for hidden sugar
Dr. Fishman warns that just because something says organic, 100% fruit, or all-natural does not mean it won’t cause weight gain. Check the grams of sugar in the drinks you are ordering.
39. Eat whole, nutrient-dense foods 90% of the time
“Unprocessed, unrefined foods like whole grains, fruits, veggies, lean proteins and healthy fats provide nutrients and phytochemicals that optimize metabolism and cellular health, minimizing fat gain,” says Michelle Tierney, a Registered Dietitian and certified personal trainer.
40. Exercise for 30-60 minutes per day at least 4 days a week
Consistent exercise not only burns calories while you’re engaging in it, but it also builds muscle, which burns more calories at rest, contributes to metabolic health, and helps balance energy input and output explains Tierney.
Up next: A healthy diet doesn’t have to break the bank. Here are 80 Delicious, Affordable Foods to Try Today.
- Nick Peters, certified personal trainer with QuickHIT Fitness Labs
- Kylie Morse, Registered Dietician at Fit Body App
- Dr. Josh Axe, author of Ancient Remedies
- Christina Towle, Certified Clinical Nutritionist and Founder of Hudson Valley Nutrition
- Steph Boll, certified personal trainer, founder and editor of Spikes and Heels
- Dr. Ahmed Helmy, plastic surgeon
- Heather Hanks, nutritionist with Instapot
- Jen Hernandez, Registered Dietitian and board-certified in renal nutrition
- Dr. Allen Conrad, owner of Montgomery County Chiropractic Center
- Dr. Lori Fishman, psychologist specializing in weight management and an attending psychologist in the Optimal Wellness for Life Clinic at Boston Children’s Hospital
- Michelle Tierney, a Registered Dietitian and certified personal trainer
- Sleep Foundation, “Weight Loss and Sleep”
Protein Variety and Heart Health Are Linked, Study Finds
We’ve all found ourselves in the habit of eating the same three things over and over (…and over) again. When life gets busy, falling back on simple dishes that satisfy your tastebuds is the natural thing to do. But if you’re cooking up the same couple proteins on the regular, a new study published in the the journal Hypertension suggests that it may be time to introduce a few new varieties into your breakfasts, lunches, and dinners.
The study pulled existing data from over 12,000 participants who took part in a minimum of two rounds of the China Health and Nutrition Survey. Researchers sought to explore the relationship between hypertension—or high blood pressure—and the variety and quantity of proteins from eight major dietary sources consumed by participants. (Study participants were an average age of 41 years old.)
Researchers measured protein intake by looking at three consecutive days of eating, scoring each round based on the number of protein varieties consumed (including legumes, fish, eggs, whole grains, refined grains, processed and unprocessed red meat, and poultry).
The results? “Among ‘just the right amount’ consumers of protein, those eating the greatest variety of protein had a the lowest blood pressure,” explains John Higgins, MD, a sports cardiologist with McGovern Medical School at the UT Health Science Center at Houston. Notably, those who ate the least and the most amount of protein were at the greatest risk for developing high blood pressure, while those who ate the greatest variety of protein were 66 percent less likely to end up developing hypertension between the rounds of the survey .
“The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure.” — Xianhui Qin, MD, study author
Although the survey results sound complicated—and, hey, they were—the takeaway is simple: “The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure,” Xianhui Qin, MD, the study author, said in a press release. In other words: Mix it up! Spin the protein wheel of fortune and try something new.
If you’re not quite sure where to start with upping your protein game, Dr. Higgins recommends looking at your consumption on a daily basis. “The American Heart Association recommends eating no more than about 5.5 ounces of protein daily, about one to two servings, from healthy sources such as plants, seafood, low-fat or fat-free dairy products and some lean meats and poultry,” he says. “The best proteins are lean proteins including beans, soy or tofu, fish, skinless chicken, very lean meat, and low-fat dairy products. Avoid proteins that say ‘hydrogenated’ on label or contain high levels of trans fats or saturated fats. “
Of course, there’s always room in your eating plan for less nutritional proteins, too—just try to incorporate these lean sources when you can, and ask your doctor if you have questions about what dietary habits are right for your particular health status and family history .
A delicious way to eat more varied proteins? This delicious quiche recipe:
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The 10 Best Diet Books in 2022
Staff, Courtesy of Shalane Flanagan & Elyse Kopecky
The word “diet” has earned itself an undeniably negative reputation, often leading people to think of unsustainable restriction and unhealthy fads. However, if you’re looking to adjust your way of eating, whether you want to feel better, lose weight, or hit a new personal record, there are tons of great diet books out there that can help educate you on ways to improve your nutrition and get you feeling better than ever.
While the diets of the past have focused on restriction, newer ways of eating encouragement consuming more good-for-you foods to crowd out less healthy choices, leaving you feeling satisfied, not deprived. These diet books are also super educational, teaching you why you should eat certain foods, what they can do for your health, and the best ways to make them delicious. To help you on your nutrition journey, we’ve gathered the best diet books and healthy cookbooks available today.
Best Diet Books
How to Choose a Diet Book
If you’re looking to switch up your diet, the first thing you should ask yourself is why. What exactly do you want out of a diet?
Second, consider your lifestyle. Do you need meals that are quick and easy? Do you like to take an hour or two to cook for yourself every night? How often can you grocery shop for fresh ingredients?
Finally, consider whether you’re looking specifically for a cookbook or one that will provide you education on a particular way of eating without necessarily giving you recipes. While many cookbooks will have some content that discusses the origins of food and their nutritional benefits, these books are unlikely to go as in-depth regarding nutrition as less recipe-focused ones.
How We Selected
To find the best diet books among the many options on the market, we researched the most popular books available and considered their content, credibility, design, digestibility, and organization. We then looked at both expert reviews and more than 105,000 customer ratings, written by people who’ve bought these books on Amazon, to settle on the diet books you’ll find below.
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How to Cook Everything Vegetarian
Houghton Mifflin Harcourt
This is a great all-around cookbook, but it’s an especially great buy if you’re trying to lay off meat. This book contains everything from specific meal recipes to instructions for steaming veggies, truly teaching you how to cook from start to finish. There are recipes for every meal, as well as snacks and desserts, and it includes instructions for so many different dishes you could easily cook from only this book for an entire year and not get bored.
Best for Longevity
The Blue Zones Kitchen: 100 Recipes to Live to 100
This cookbook highlights recipes from specific areas across the globe—called blue zones—where people live the longest. While some of their longevity surely comes from other lifestyle factors, there’s no discounting the role diet plays in their long-lasting health and wellbeing. These recipes not only focus on ingredients, but the ways in which foods are prepared and how that relates to their overall nutritional value.
The goal of the book is to increase longevity and quality of life while creating delicious recipes that you’ll want to eat time and time again.
The Complete Mediterranean Cookbook
The Mediterranean diet is consistently ranked as one of the healthiest diets in the world. It’s full of lean proteins, healthy fats, and tons of vegetables, providing a well-rounded, nutritious way of eating.
This cookbook not only has 500 great Mediterranean recipes, but it also helps you learn which ingredients you should make staples in your grocery list. It also uses only ingredients that you can easily find at standard grocery stores, which makes the Mediterranean diet more accessible.
Best for Runners
run fast eat slow
You’ve probably heard the phrase “abs are made in the kitchen”—and to some degree, the same holds true for personal records. While nutritious food won’t necessarily knock 30 seconds off your mile time, it can help you fuel your workouts so you get the most out of your training.
This book was designed by Olympian Shalane Flanagan and is packed with recipes designed to help runners fuel their toughest workouts and recover after. As a bonus, the recipes included in this book just so happen to be delicious, too.
The Complete Plant-Based Cookbook
When first going vegan, it can be difficult to figure out how to make food that is both delicious and nutritious. This book has 500 recipes ranging from meals to snacks to desserts that use entirely plant-based ingredients. These recipes also offer alternate ingredient options, like eggs and dairy, which is great if you want to add more plant-based recipes into your diet, but aren’t ready to dive headfirst into veganism.
Best for a full reset
The Whole30: The 30-Day Guide to Total Health and Food Freedom
Houghton Mifflin Harcourt
If you’ve been diet-hopping in hopes of finding a meal plan that can help you commit to a healthier lifestyle and enjoy some weight loss, Whole 30 is a great choice. It has you cut out sugar, grains, dairy, legumes, and some other specific foods for 30 days. The idea behind the diet is that it helps jumpstart weight loss while simultaneously getting you to reassess how you think about what you are eating to reach a place of freedom with your food.
Best for weight loss
The Obesity Code – Unlocking the Secrets of Weight Loss
If weight loss is your goal, and you have struggled to find lasting success, this book could be a game-changer. It dives into the science of weight loss, helping you understand hormones, insulin resistance, and other reasons for weight gain. The book recommends intermittent fasting and a low-carb diet, and guides you on how to do them correctly, efficiently, and in the long term.
Best for Learning about Food
How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
A lot of eating plans focus on what you should eliminate from your diet, but this book places more importance on what you should be adding to your diet and why.
It discusses foods that are scientifically proven to help you live a longer, healthier life, and the many ways in which food can help prevent disease. It focuses on whole body health—including both mental and physical health—and teaches you to focus on more than just weight and physical appearance when it comes to your food.
Best for Anti-Dieters
Not a Diet Book: Take Control. Gain Confidence. ChangeYourLife.
The rise of anti-diet culture gave inspiration to this book, which helps you improve your relationship with food, tackle weight loss, and debunk fad diets to find a simple and easy way to lose weight and create habits that will keep the pounds from coming back. This book will help you build skills that enable you to live a happier, healthier life without focusing too closely on calories or numbers on a scale.
Best for fasting
Complete Guide to Fasting
Fasting has gained popularity over the last decade and can be a great way to boost your metabolism, clear your mind, and promote weight loss. There are, however, rules you should follow while fasting so that you improve your health rather than endangering it. This book will guide you through intermittent, alternate-day, and extended fasting to ensure you choose the style that will work best for you and do it correctly.
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Eating different kinds of protein protects against hypertension: New study
Despite all this talk that more Australians are toying with vegetarianism, and despite the endless drum-beating about red meat giving you cancer and a dodgy heart, we continue to have one of the world’s highest levels of meat consumption.
Analysis published in December found Australians eat about 95 kilograms of meat per capita every year. The global average is 35 kilograms.
The article, ‘The Evolution of Urban Australian Meat-Eating Practices’, argues our meat-eating habits are driven by a blocky culture, an association with social status, a perception that plant-based diets are inadequate and lame, and ignorance about cooking legumes and tofu.
On the other hand, the authors point to a survey that found almost 20 per cent of those sampled “identified as meat-reducers”.
Furthermore, the authors say, 87 percent “of the meat reducer segment reported consuming a meat-free dish as their main meal at least once a week”.
They point to another survey that found almost 20 per cent described themselves as “flexitarian”, which is cool.
But it may not translate to more lentils, nuts, whole grains, fish and dairy hitting the dinner table as new favorite sources of protein.
A new study found why we need variety
Chinese researchers found that “eating protein from a greater variety of sources is associated with a lower risk of developing high blood pressure”.
Good to know because blood pressure is literally out of control in Australia.
One in three adults – more than six million Australians – has high blood pressure.
Of those afflicted, only 32 per cent have their hypertension under control. That leaves about four million Australians as ticking time bombs.
In December, in the Medical Journal of Australia, Professor Alta Schutte, Professor of Cardiovascular Medicine at UNSW Sydney, called for a national taskforce to tackle the issue.
By improving the control of hypertension, the risks of coronary heart disease, dementia and cerebrovascular disease will be substantially reduced.
The Chinese study suggests changing your diet will go some way to solving the problem.
“Nutrition may be an easily accessible and effective measure to fight against hypertension. Along with fat and carbohydrates, protein is one of the three basic macronutrients,” said study author Dr Xianhui Qin, of the National Clinical Research Center for Kidney Disease at Nanfang Hospital, Southern Medical University in Guangzhou, China.
The study authors analyzed health information for nearly 12,200 adults (average age 41), who had taken part in multiple rounds of the China Health and Nutrition Survey from 1997 to 2015.
Over three days in the same week, participants shared what they had eaten.
They were given a protein “variety score” based on the different sources of protein they’d eaten: whole grains, refined grains, processed red meat, unprocessed red meat, poultry, fish, egg and legumes.
One point was given for each source of protein, with a maximum variety score of 8. The researchers then evaluated the association for new onset hypertension in relation to the protein variety score.
New-onset hypertension was defined as blood pressure greater than or equal to 140 mm Hg/90 mm Hg, the use of blood pressure-lowering medicine, or self-reporting that a physician had diagnosed high blood pressure.
The average follow-up time was six years.
More than 35 per cent of the participants developed new-onset high hypertension during the follow-up.
Compared to participants with the lowest variety score for protein intake (1), those with the highest variety score (4 or higher) had a 66 per cent lower risk of developing high blood pressure.
The amount of protein eaten was also a factor. Consumption was divided into five categories, from least to most intake.
The researchers found that “people who ate the least amount of total protein and those who ate most protein had the highest risk for new onset of hypertension”.
The researchers didn’t ask why a variety of proteins was more healthy. But nutritionists, doctors and health writers have banged on about it for years.
Lean red meat is high in quality protein but provides no fiber or healthy fats. Processed meats are high in saturated fats and salt and are the worst.
Fish is high in long-chain fatty acids, which are good for the brain. Lentils and whole grains are high in fibre.
Hand on heart, a bit of each during the week might stop you from carking it in the street. Which is just undignified and unmanly.
Guiding the way to thrive
Expert’s nutrition tips for runners
For the 55-and-over crowd, March 27-April 3, 2022 | Local News
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