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Posts found under "Nutrition" within Fit Life

5 Insanely Easy Weeknight Dinner Ideas

By Kari Luu on Monday, September 26, 2016


After a long day of work or hanging with your kids, the thought of putting dinner on the table can be daunting. If your weeknight dinner routine is in need of a reboot, check out these insanely easy ways to put some sizzle in your supper.




3 Healthy Power Breakfasts to Keep You Fueled

By Matt Gossman on Tuesday, September 20, 2016


What’s the secret to breakfast satisfaction? Energy-revving carbohydrates that contain fiber (to keep you feeling full for longer and blood sugar stable), along with adequate protein, which takes longer to digest and prevents blood sugar from crashing. Here are three easy-to-make, delicious breakfasts that feature this winning formula.




Healthier Labor Day Recipe Swap

By Kari Luu on Monday, August 29, 2016


Labor Day marks the unofficial end to summer. The kids are heading back to school and that easy, breezy, summer feeling starts to fade. So let’s end summer by enjoying those last warm weather get-togethers with family and friends.




Back to School Lunchbox Swaps

By Kari Luu on Tuesday, August 23, 2016


Planning is the name of the game as the school season gets rolling. Change is already in the air, so it’s a perfect time to integrate new, healthy eating habits into your household.




5 Food Tricks to Boost Your Mood

By Kari Luu on Friday, August 19, 2016


If you’ve got the summertime blues (or the blues at any time of year, for that matter), don’t fear—these mood-boosting food secrets can help put a little extra pep in your step.




6 Ways to Eat Healthy on a Shoestring Budget

By Kari Luu on Friday, August 19, 2016


Eating healthfully doesn’t have to break the bank. The Nutrition Twins offer up six easy ways to purchase wholesome foods while also drastically cutting your grocery budget.




How to Eat Out Without Ditching Your Diet

By Kari Luu on Wednesday, August 10, 2016


Keeping your restaurant encounters to a minimum is one surefire way to ensure that when you go out, you make the most of your meals.




The One Food You Should Be Eating

By Kari Luu on Wednesday, August 3, 2016


Wondering which foods should be a part of a healthy, clean diet? Numerous foods make the grade, but some foods, such as dairy, pulses, nuts and seeds, can be considered “triple threats,” as they contain a mix of protein, carbohydrates and fats, making them well balanced from a macronutrient standpoint. Learn why flax seeds are at the top of this list and why adding them to your diet offers numerous health benefits.




Foods to Help Recover From a Hangover

By Kari Luu on Friday, July 15, 2016


When drinking alcohol, just as with eating, at times you may overindulge despite your best intentions. And if you do, it’s quite likely you’ll end up with a hangover, which will make you crave unhealthy foods to soothe it. This spells a disaster for your waistline and your next workout. If you find yourself with a hangover, the Nutrition Twins have the advice you need to get over it quickly and back to your usual workouts.




5 Foods to Bypass at the Grocery Store

By Kari Luu on Friday, July 8, 2016


When it comes to grocery shopping, it’s a good idea to stick to the perimeter of the store. That’s where you’ll find the healthiest, freshest foods. You can certainly find healthy options in a store’s interior as well—just make sure you read the labels so you know what you’re putting into your body.




4 Super-fueled Road Trip Snacks

By Kari Luu on Wednesday, June 22, 2016


It can be challenging to eat healthy on vacation, especially if your adventure includes a lot of time spent on the road. But with a little pre-planning and some mindfulness, you can eat healthier on your trip, even when your choices are limited!




Delicious High-Protein Dinner Recipes

By Kari Luu on Tuesday, June 14, 2016


Eating enough protein is essential for both maintaining and losing weight, as well as for helping muscles repair after workouts. But exactly how much protein do you need? Learn why you may be underestimating your protein needs and how you can get more protein in your diet. Plus, check out these high-protein dinner recipes that are both delicious and easy to make.




6 Diet and Nutrition Myths Debunked

By ACE FITNESS on Monday, June 6, 2016


“Carbohydrates make you gain weight.” This is one of the many diet myths that abound these days, fueled by food marketing and the diet industry. But what’s really behind these myths? The simplest explanation is usually closest to the truth, and this applies to nutrition, too. When it comes to healthful eating, the key to success is to eat fresh, whole foods and well-balanced meals.




Diet Tips for Gaining Weight

By ACE FITNESS on Friday, June 3, 2016


If gaining weight is your goal, it’s important to do so in a mindful way, paying close attention to both what you eat and how much you eat.




Fuel Up with These Healthy Homemade Snacks

By ACE FITNESS on Thursday, June 2, 2016


When it comes to serving up snacks, you have the power to prepare healthy options in your own home. Here are some great ideas for incorporating whole grains, healthy fats and fresh fruits and vegetables for the perfect between-meal pick-me-ups.




The Basics of Intermittent Fasting

By Kari Luu on Tuesday, May 31, 2016


Is fasting good for you? Can it help you lose weight? It depends. Fasting can be beneficial for the body when practiced appropriately. But it can also put a great deal of stress on the body. Intermittent fasting, which involves limiting food intake for shorter and more specified periods of time, offers an alternative to long-term fasting, which can be harmful to the body.




16 Diet Tips for Losing Weight

By ACE FITNESS on Friday, May 27, 2016


Losing weight requires you to change your current eating pattern and habits. To make this process easier, here are 16 of our best diet tips to help you lose weight and maintain the weight loss!




Spring Clean Your Kitchen: 3 Foods to Toss Right Now

By ACE FITNESS on Thursday, May 19, 2016


Most snacking calories come from high salt, high fat and high calorie processed foods. These snack foods are cheap and convenient, yet they don’t offer much in the way of nutrition. It’s time to spring clean your kitchen and your diet by tossing these three food products and restocking your kitchen with healthier options.




3 Spring Veggies to Spring Clean Your Body

By Matt Gossman on Monday, April 18, 2016


One of the best ways to feel lighter and refresh your body for spring is by eating plenty of health-enhancing vegetables that prevent cell damage and that truly help the body to turnover older cells and bring on the newer ones. Here are three spring veggies to help keep your body healthy and operating at peak performance, along with some recipes so you can enjoy the best offerings of the season.




What You Need to Know About Eating Organic

By Matt Gossman on Tuesday, April 5, 2016


Is eating organic food healthier? How do you identify organic produce and which ones are a must when choosing organic? Do pesticides cause cancer and other diseases? These questions and more are answered in this quick guide to choosing and eating organic foods.




What You Need to Know About Carb Cycling

By Matt Gossman on Wednesday, March 16, 2016


If you can’t decide if you should follow a low-carb or a high-carb diet, why not just combine the two diets in an effort to address all of your sports-performance and weight-loss concerns? Known as carb cycling, proponents claim this dietary approach offers a wide range of benefits. Learn the pros and cons of alternating high-carb and low-carb days, and discover if carb cycling could potentially help you reach your health and fitness goals.




How to Make Healthier Versions of Your Favorite Desserts

By Matt Gossman on Monday, March 7, 2016


Wondering how you can turn sweet treats like cookies and brownies into something that offers a little more nutritional bang for your buck? Here are a few tricks you can use to transform your favorite desserts into healthier—yet still tasty—versions that are sure to satisfy even the biggest sweet tooth.




4 Easy Ways to Drink More Water

By Matt Gossman on Wednesday, March 2, 2016


Do you struggle to drink enough water each day? Maybe you’re too busy to drink or just don’t like the taste of water. Getting in your recommended 2 to 3 liters of water a day can be a challenge, but you can do it by using these four proven strategies to help you boost your water intake.




6 Ways to Boost Your Immune System

By Matt Gossman on Thursday, February 18, 2016


You don’t have time to be out of commission with a nasty head cold or the aches and fever of the flu. Check out these six ways you can boost your immune system and more effectively fight off the nasty viruses that seem to be lurking everywhere. And if you do happen to get sick, here’s an immunity-boost recipe that will have you feeling better in no time.




3 Healthy Snack Swaps to Add Variety to Your Diet

By Matt Gossman on Wednesday, February 17, 2016


If you’re trying to up your nutritional game without sacrificing efficiency when in a time crunch, making dietary swaps at snack time is a good place to start because these foods don’t require the investment of creating a whole new meal. The following three foods may be slightly off your radar, but they are fun, healthy and easy to add into your dietary repertoire.




Healthy Winter Drinks to Boost Your Immunity

By ACE FITNESS on Thursday, January 28, 2016


If you enjoy being toasty and cozy while sipping on warm wintertime favorites, here are some tips for choosing beverages that not only taste delicious, but will also help to boost your immunity and fight off pesky winter colds and flus.




Fat to Flat: Belly Bulge-fighting Foods

By Gina Crome on Wednesday, January 20, 2016


Extra weight around the midsection can carry with it a number of risk factors for certain diseases. Fight back with the right foods to help you lose the weight and get the flat belly you desire.




Healthy Holiday Baking Recipes

By The Nutrition Twins on Wednesday, December 16, 2015


One of the top requests the Nutrition Twins get during this time of year is for lightened-up, healthier holiday recipes. After all, who doesn’t want to indulge in the holiday treats and prevent weight gain at the same time? Here are some baking pointers and recipes they share with their clients so that they can have their cake and keep their healthy waistlines, too.




4 Easy Ways to Prevent Holiday Weight Gain

By The Nutrition Twins on Friday, December 11, 2015


Most people assume that, to prevent holiday weight gain, they need to forget about enjoying themselves and not indulge at all during this festive time of year. The majority of Americans simply accept that they’ll gain a little weight, but they’ll make it their New Year’s resolution to take it off. Here’s the good news: You can enjoy the holidays and prevent weight gain with these four simple steps.




How to Build Strong Bones

By ACE FITNESS on Thursday, December 10, 2015


Maintaining strong bones as we age is essential for being able to maintain independence and a high quality of life. Learn which foods and lifestyle habits can help you build stronger bones and avoid common injuries related to osteoporosis.




What You Need to Know About Low-glycemic Foods

By Gina Crome on Thursday, November 19, 2015


What are low-glycemic foods and do they offer potential nutritional benefits? Registered dietitian and ACE Certified Personal Trainer and Health Coach Gina Crome explains why you may want to take advantage of these foods.




Replace Coffee With These Energy-Boosting Drinks

By The Nutrition Twins on Wednesday, November 18, 2015


Coffee has lots of proven health benefits, but not everyone enjoys the taste of coffee (without lots of cream and sugar, anyway) or how caffeine makes them feel. The Nutrition Twins offer up four satisfying alternatives to your morning cup of coffee that will leave you feeling healthy and refreshed.




Dead vs. Alive Foods

By ACE FITNESS on Wednesday, November 11, 2015


A steady diet of processed, chemical-rich foods have left many Americans struggling with obesity, diabetes and high blood pressure, among other things. But it doesn’t have to be this way. Learn why ditching the dead (processed) food for a diet rich in “alive” (fresh, whole) foods will put you on the path to better health.




5 Foods That Aid Digestion

By ACE FITNESS on Wednesday, November 4, 2015


Most of us know that the human body needs to eat to replenish energy, and that eating the wrong foods can cause health problems and even indigestion. Conversely, we may also overlook certain foods that may help our bodies function better. Learn which foods work together to not only improve digestion, but also to keep harmful bacteria moving through your system.




Eat This, Not That: The Halloween Edition

By ACE FITNESS on Wednesday, October 28, 2015


Remember when you were a kid and went trick-or-treating and spent the next week in a sugar coma from all the candy you consumed without a second thought? These days, most of us are aware of the hazards of eating too much sugar—but that doesn’t mean we don’t want to indulge now and then. The Nutrition Twins have compiled some helpful strategies to help you prevent Halloween from giving your waistline a scare.




How to Incorporate Pumpkin into Your Meal Plans

By Katie Ferraro on Wednesday, October 21, 2015


Loaded with nutrients and flavor, pumpkins are a great way to enjoy the best tastes of the season. Even if you’re not up for peeling, seeding and chopping up your own pumpkin to make a puree, you can still enjoy the benefits and flavors by choosing healthy canned varieties. Here are some great tips—and a delicious recipe—for incorporating pumpkin in to your meal plans.




Top Dietitians Share Their Favorite Weight-loss Foods

By The Nutrition Twins on Wednesday, October 14, 2015


Have you ever wondered which food are best for making weight loss easier? Although there is no single best food, many foods do actually help to promote a healthy weight loss. Here are the recommendations from some of the top dietitians in the country, along with our favorite pick, to help make your weight-loss journey a little easier.




5 Things You Can Do to Avoid Getting Hangry

By Allison Hagendorf on Friday, October 9, 2015


Have you ever been “hangry”? Caused by your endocrine system, hanger is the dreaded combination of hunger and anger that makes it impossible to function normally or think clearly. The good news is that hanger is very preventable. Here are five things you can do to keep the hanger pains at bay.




4 Steps to Make the Switch to a Plant-Based Diet Less Daunting

By The Nutrition Twins on Tuesday, October 6, 2015


You know that eating more fruits and vegetables is good for you, but it can be daunting to think about cutting out meat and making the switch to a more plant-based diet. The good news: You don’t have to give up meat altogether to eat healthier. If you’re considering transitioning to eating more vegetables and less meat, this four-step guide can help make the process much more manageable.




5 Tips for Avoiding the Freshman 15

By Justin McInerney-Smith on Monday, September 28, 2015


For most freshmen, college is the first experience with living away from home, and it can be overwhelming and lead to stress, anxiety and depression, which are all associated with over-eating, alcohol consumption and poor decision making. To help you avoid using unhealthy behaviors as a way to cope with the stresses of college, here are some great tips on how to resist temptation, improve self-efficacy and proactively lead a healthy lifestyle.




What You Need to Know About High Fructose Corn Syrup

By Gina Crome on Wednesday, September 23, 2015


High fructose corn syrup (HFCS) has been linked to several health issues, including type 2 diabetes and obesity. Here are the facts on HFCS and how it compares to other sweeteners in terms of its effects on overall health.




Everything You Need to Know About Matcha Tea

By The Nutrition Twins on Wednesday, September 16, 2015


Often trendy foods do not live up to their hype. But matcha tea does. From the ability to create mental alertness and provide a healthy dose of antioxidants, it’s easy to see why we gravitate to this hot food product.




5 Signs You May Have an Unhealthy Relationship with Food

By Gina Crome on Thursday, September 10, 2015


Food often represents more than a source of fuel for the body. For many, it’s a relationship often tied to feelings, emotions and events.




5 Quick and Healthy Breakfasts

By U Rock Girl! on Wednesday, September 9, 2015


Too busy for breakfast? The key to starting your mornings off right is planning a healthy breakfast the night before. Here are some healthy and delicious breakfast options that will help jumpstart your metabolism and fuel your body and brain for the morning.




9 Tips to Help You Control Your Portions

By The Nutrition Twins on Wednesday, August 19, 2015


If you’ve eaten out at a restaurant lately, you know that portions sizes are huge, especially compared to those served just a few decades ago. For many of us, this has skewed our perception of what a normal portion size should look like. Here are some easy tips and strategies for controlling both your portions and your food intake.




5 Fiber Foods You Can’t Live Without

By Katie Ferraro on Tuesday, August 18, 2015


Did you know that the typical American eats only about half the recommended amount of fiber each day? Most of us should be consuming about 30 grams of fiber each day, and with these five tasty, high-fiber foods, that goal is well within reach.




Summer Produce Finds

By Katie Ferraro on Wednesday, August 12, 2015


Summer is peak season for fresh produce. If you’re a fruit or vegetable lover, the year’s hottest months are the time to cash in on nature’s nutritious bounty. Here are a few ways you can get your hands on fresh, in-season produce, along with some simple recipes that are both delicious and nutritious.




A 4th Of July Meal That Won’t Sabotage Your Diet

By The Nutrition Twins on Wednesday, July 1, 2015


Looking for some healthy alternatives to the typical 4th of July barbecue fair? The Nutrition Twins explain why choosing red, white and blue foods can help you stick to your healthy food plan while also enjoying the best the season has to offer. Check out these fantastic recipes that will have you and your friends and family celebrating all day long.




The Best Thing You Can Do After A Workout

By Kelley Vargo on Wednesday, June 24, 2015


Refueling quickly after a workout can help you maximize your body’s ability to build lean muscle mass, prevent muscle breakdown and restore the cell’s energy reserves. Learn how to effectively refuel to get the most out of your workouts and prepare your body for your next exercise session.




Energizing Breakfast Ideas

By U Rock Girl! on Tuesday, June 23, 2015


Many people claim they are too busy to eat breakfast, but skipping out on this important meal can set you up for low energy and cravings later in the day. Preparing a healthy breakfast that fuels your body and brain doesn’t have to be complicated or time-intensive. Check out these tasty ideas for quickly preparing well-balanced breakfasts that will help get your day off to a great start.




What You Need to Know About Coconut Water

By The Nutrition Twins on Tuesday, June 9, 2015


Proponents of coconut water claim it can do everything from keep you hydrated to lower your risk of stroke and heart attack. The Nutrition Twins examine the true benefits of coconut water and explain whether or not it might be a good fluid replacement source for people who exercise intensely for long periods of time.




Meal Prepping 101

By U Rock Girl! on Monday, June 8, 2015


Experts agree that one of the keys to eating healthfully and meeting your nutrition goals is to plan ahead and, whenever possible, to make your meals ahead of time. If you're following a specialized diet, don't have time to cook every day, or are looking to eat clean without having to pay for a food-delivery service, then meal prepping is for you. Learn the secrets to preparing multiple healthy meals ahead of time that will satisfy your taste buds and keep you track with your health goals all we




How Yoga Can Help You Recover from Food Addictions

By Elizabeth Kovar on Monday, June 1, 2015


Although yoga is known primarily for its powerful physical benefits, it also offers numerous mental and emotional benefits as well, including reduced stress and increased mind-body awareness. Individuals who struggle with food addictions have often become disconnected from their bodies and use food as means of comfort and escape. ACE pro Elizabeth Kovar argues that yoga’s mind-body benefits make it a useful tool in the process of recovering from food addictions.




3 Healthy and Delicious Grilling Recipes

By U Rock Girl! on Wednesday, May 20, 2015


For many people, Memorial Day marks the unofficial start of summer—and that means it’s time to dust off the grill and start enjoying the delicious fresh foods of the season. Whether you’re a seasoned griller or a newbie, here are three easy, delicious—and healthy—recipes that are sure to delight your tastebuds.




The Latest Research on 5 Popular Health Foods

By The Nutrition Twins on Thursday, May 14, 2015


With so much nutrition information available, it can be a challenge to know what is worth paying attention to and what you’re better off ignoring. The Nutrition Twins round up the latest and greatest in the nutrition and health world to help you maximize your nutrient intake and reap all the benefits of eating healthy foods.




What You Need to Know About the Alkaline Diet

By Gina Crome on Monday, May 11, 2015


With so much nutritional advice available, it can be a huge challenge to separate fact from fiction. One of the latest trends is called the alkaline diet, which is said to promote health and weight loss by creating a better pH balance in the body. Learn about the basic tenets of this diet and whether or not it lives up to the hype.




3 Solutions to Common Dinner Mistakes People Make When They Are Trying Eat “Clean”

By The Nutrition Twins on Monday, April 27, 2015


If you’re trying to eat healthfully, you may inadvertently be sabotaging your efforts by eating the same foods day after day, or by avoiding specific foods because you believe they are bad for you. Not a good idea, say the Nutrition Twins. Here are the top three most common dinnertime mistakes they see their clients make—and how to avoid them.




4 Common Lunch Mistakes That Prevent You From Reaching Your Goals

By The Nutrition Twins on Wednesday, April 22, 2015


If you’re trying to eat healthier or lose a few pounds, lunch can prove to be a stumbling block, with limited time and workplace temptations making it easy to ditch your healthy habits. Check out these common lunch-hour mishaps and their fixes that can help you stay on track.




4 Common Breakfast Mistakes That Prevent You From Reaching Your Goals

By The Nutrition Twins on Tuesday, April 14, 2015


Eating breakfast is important—but eating the wrong breakfast can actually be worse than eating no breakfast at all. In fact, if you’re trying to muster up energy to work out and eat the right foods to get fit, eating the right breakfast is critical to your success. The Nutrition Twins present the top four breakfast mistakes and how to fix them.




The Benefits of Eating Raw Foods

By U Rock Girl! on Tuesday, April 7, 2015


If you’ve been considering trying a raw food diet, there’s a few things to consider first. While it seems like a good idea to eat a more plant-based diet, if not done properly, a raw food diet can make you feel worse, not better. Here’s what you need to know to reap the most benefits from going raw.




Add Spring Superfoods to Your Diet with These Healthy Swaps

By Gina Crome on Monday, March 30, 2015


Spring is here and it’s time to trade out the heavier flavors of winter for the lighter fare found during this time of year. Take a fresh look at some classic springtime foods to complement Easter and Passover meals with lower fat and calories.




Belly Bloat: What You Should and Shouldn't Eat and Drink

By The Nutrition Twins on Monday, March 23, 2015


Summer is just around the corner and that means hot weather and a desire to look your best at the beach. Here are four foods to watch out for that can make you feel water-logged and get you into “bloat” trouble, along with four foods that can help you to look and feel light and svelte.




4 Health Foods With Hidden Dangers

By The Nutrition Twins on Monday, March 2, 2015


There’s no question—eating healthfully can be a huge challenge, especially when foods that seem healthy actually turn out to be potentially hazardous. The Nutrition Twins discuss four foods that were once promoted as healthy alternatives, but are now known to have hidden dangers.




Nutrition Strategies and Recipes from Top Health and Fitness Experts

By Lawrence Biscontini on Friday, February 27, 2015


Have you ever wondered what health and fitness experts eat to fuel their bodies? From meals to snacks, top health and fitness experts offer insight into their dietary habits, nutrition tips and favorite healthy recipes.




5 Simple Ways to Take Temptation Out of the Kitchen

By Gina Crome on Monday, February 16, 2015


Eating healthier can be tough, but that task becomes extremely difficult when temptations from within the kitchen seem to beckon you. Squash those diet-breakers with these five strategies to help you stay focused on your goals ahead.




How to Fall in Love With Whole Foods

By U Rock Girl! on Monday, February 2, 2015


Given that processed foods are so widely available and easy to grab while on the go, many of us have lost the desire and taste buds for whole, unprocessed foods. It’s time to go back to the basics and rediscover a love for whole foods. It may not happen overnight, but with these tips you may just have a new love affair for healthy and tasty “real” food.




5 Foods You Should Add to Your Diet in 2015

By U Rock Girl! on Friday, January 16, 2015


If you eat the same things day after day, you're probably in a food rut, and more likely to jump off the clean-eating ship and onto the junk food highway. Here are five foods you should consider adding to your diet this year—they’ll give you energy, boost your immunity and keep you coming back for more.




4 Green Smoothie Recipes to Kick-start Your Day

By U Rock Girl! on Monday, January 5, 2015


Green smoothies are a great way to add leafy vegetables to your diet, but it can be a challenge to know how to make them appealing to your taste buds. Here are some great green smoothie recipes that maximize the nutritional value of greens, fruit and superfoods—and taste amazingly good, too.




5 Healthy Winter Vegetables

By U Rock Girl! on Monday, December 22, 2014


All vegetables contain valuable nutrients, but the very best ones to eat are those that are in season. Learn why these five vegetable superstars—beets, Brussels sprouts, kale, winter squash and cauliflower—are easier on your wallet, better for the planet and offer the biggest nutritional payoff during the winter months.




A Mindful Approach to Holiday Eating

By Elizabeth Kovar on Friday, December 12, 2014


Before jumping ship into bountiful buffets of holiday delights and cyclical weight gain/loss efforts, try a different method to eating this holiday season. Practicing mindful eating can help you overcome negative food-related behaviors and quell your hunger.




5 Easy Ways to Detox after a Thanksgiving Day Binge

By The Nutrition Twins on Friday, November 28, 2014


Did you overdo it a bit on Thanksgiving, despite your best intentions to stick to your health plan? If so, you may be feeling bloated, heavy, puffy and a little nauseated. The Nutrition Twins explain how you can quickly recover, detox and starting feeling better than ever.




5 Nutrition and Diet Apps to Get You Through the Holidays

By Ted Vickey on Monday, November 24, 2014


Check out these five health and diet apps and to help you get through the holiday season. Curated by ACE tech expert Ted Vickey, these apps are especially helpful for those who find it difficult to stick to their fitness and nutrition goals during the holidays (and who doesn’t?).




5 Foods You Should Never Let Into Your Kitchen

By Evolution Nutrition on Thursday, October 30, 2014


You hit the gym five days a week, get your recommended servings of fruits and vegetables, and even make moderation your mantra, but if these five foods are still lurking in your kitchen, you may be sabotaging your healthy lifestyle and all the hard work you’ve been putting in.




8 Tips for Eating Healthy When Dining Out

By Kelley Vargo on Wednesday, October 22, 2014


No matter what your health and fitness goals may be—shedding a few extra pounds, training for a competition or just eating healthier—it is possible to dine out and still stay on track. Just follow these eight guidelines and you can “have your cake and eat it too.”




Cancer-fighting Foods

By Gina Crome on Thursday, October 9, 2014


It is rare to find a person whose life hasn’t been impacted by cancer in some way. A growing body of research suggests that a healthy diet may be one of the best things we can do to reduce our risk of developing cancer. Here are the top cancer-fighting foods and the specific nutrients that may help protect us from this deadly disease.




Your Healthy Fall Food Line-up

By The Nutrition Twins on Wednesday, October 1, 2014


One of the best things about fall—aside from cooler temperatures—is the amazing line-up of healthy foods we get to enjoy. The Nutrition Twins present four of their fall favorites and include delicious and easy-to-prepare recipes to help you enjoy the best the season has to offer.




3 Smoothie Recipes That Will Help You Reach Your Goals

By Gina Crome on Tuesday, September 30, 2014


Smoothies are a great way to add extra nutrition to your diet and they can be easily made at home. Registered dietitian Gina Crome offers three smoothie recipes that are a delicious way to address common health concerns.




How to Pack Healthy Lunches for You and Your Family

By Gina Crome on Monday, September 22, 2014


Daily responsibilities present enough challenges for busy families—and lunch shouldn’t add to that list. With a bit of planning, family brown-bag lunches, even just one day a week, can improve your health and save hard-earned money.




How to Eat and Train for a Mesomorph Body Type

By U Rock Girl! on Thursday, September 18, 2014


If you’re struggling to meet your health and fitness goals, despite major efforts to clean up your diet and stick to your workouts, it could be that you’re eating and training for a body type other than your own. There are three dominant body types—mesomorphs, endomorphs and ectomorphs. In this first of a three-part series, learn how to eat and train most effectively if you have a mesomorph body type.




Food Swaps That Can Improve the Western Diet Lover's Health

By The Nutrition Twins on Thursday, August 28, 2014


If you find yourself consuming a typical American diet, the Nutrition Twins have some great tips to help you slowly ease out. If you’re looking to shed a few pounds, these small steps add up and will help facilitate weight loss. And if you don’t consume a Westernized diet, consider this a checklist to make sure you’re on the right track when it comes to your diet.




The Lowdown on the Low-glycemic Diet

By Gina Crome on Monday, August 11, 2014


What is the low-glycemic diet and is it right for you? Registered dietitian and ACE Certified Personal Trainer Gina Crome explains how the principles of this diet, when combined with an overall healthy lifestyle, can be a helpful tool for weight management.




5 Secrets for Firing up Your Metabolism

By The Nutrition Twins on Thursday, August 7, 2014


There’s no question that some people seem to have been born with a faster metabolism than others, but that doesn’t mean you can’t help yours move a little faster. The Nutrition Twins® share their fives secrets for firing up your metabolism so you can burn more calories all day long.




5 Steps To Being A Grocery Shopping Guru

By Kelley Vargo on Wednesday, July 30, 2014


Grocery shopping can feel like a huge chore, but it doesn’t have to be that way. Check out these five steps that will help streamline your weekly visit to the grocery store and keep you on track with your health and fitness goals, effectively turning you into a “grocery shopping” guru.




Snacks: Friends or Foes?

By The Nutrition Twins on Thursday, July 24, 2014


Having a small amount of food in between lunch and dinner is a perfect way to curb your hunger and sneak some extra nutrients into your day. But choosing the wrong snack can have the opposite effect. The Nutrition Twins explain the difference between a good and not-so-good snack and offer some great suggestions for your next between-meal break.




Fun Ways to Add Avocado to Your Diet This Summer

By Gina Crome on Monday, July 21, 2014


Cool, creamy and packed full of nutrients, avocados are a delicious addition to our favorite summer dishes. Here are some delicious recipes that make great use of the avocado’s unique flavor and texture.




How to Be More Mindful When You Eat

By Elizabeth Kovar on Thursday, June 12, 2014


Do you find yourself rushing through your day, anxious to check everything off your to-do list? For many, mealtime becomes one more obligation that needs to be done quickly. Unfortunately, this habit can make losing weight an even greater challenge. Elizabeth Kovar explains how negative thoughts and what she calls “speed disease” could be keeping your from achieving your health and wellness goals.




When Coworkers Want to Be Your Co-eaters

By Michael Mantell on Thursday, May 22, 2014


If you’re trying to stick to your healthy eating plan and goals, the workplace can be full of landmines designed to trip you up—Halloween candy, birthday celebrations, dinner meetings. Even your well-meaning coworkers can derail or diminish your efforts. Dr. Michael Mantell offers five great tips for dealing with “diet saboteurs” and how to politely deflect their often less-than-positive influence.




Test Your Healthy Habits Knowledge

By Gina Crome on Wednesday, April 9, 2014


Do you know what it takes to live your personal best? Take this quick quiz and test your healthy-habits knowledge. Fortunately, living a healthy lifestyle doesn’t have to be complicated. By slowly incorporating a few simple habits over time, you’ll be happier, healthier and reduce your risk of chronic disease.




Are You a Caloric or Intuitive Eater?

By Elizabeth Kovar on Wednesday, April 2, 2014


Are you a caloric or an intuitive eater? Knowing which category you tend to fall into can help you better understand your food choices—and help you utilize your strengths and minimize your weaknesses when it comes to eating better and achieving your health and weight-loss goals. Elizabeth Kovar explains how to identify your personal eating style and give yourself the best possible chances for meeting your goals.




How to Spring Clean Your Pantry

By Gina Crome on Wednesday, March 26, 2014


Springtime offers a great opportunity to renew your commitment to better health. With spring cleaning at the top of your “to do” list, there’s no better place to start than your kitchen pantry.




Why to Buy Produce In-Season

By Gina Crome on Wednesday, March 19, 2014


Despite their well-known health benefits, research shows that few of us are eating the recommended amount of daily fruits and vegetables. Unfortunately, the taste and flavors of store-bought, out-of-season produce leaves much to be desired. The solution? Purchasing in-season, locally grown fruits and vegetables from stores and farmer’s markets. Learn why changing your shopping habits can help improve your physical health and the financial health of your community.




Breaking Down Beans

By The Nutrition Twins on Wednesday, February 19, 2014


Vegetarian and vegan diets are becoming increasingly popular, as many people seek to reduce the amount of meat and saturated fat they consume. Beans make a fantastic high-protein substitute—the trick is learning how to incorporate them into your diet. The Nutrition Twins explain the benefits of some of the most common varieties, as well as how to utilize the unique flavors and textures of each type of bean.




Improve Your Heart Health with These Tips

By Gina Crome on Monday, February 10, 2014


While most people associate February with Valentine’s Day, it’s also American Heart Month. This is a great time to think about ways to improve our heart health, which is so important given the high incidence of heart disease among Americans. So, while you’re celebrating your love this month, here are a few simple things you can do to improve your health and keep you celebrating for years to come.




Healthy Recipes for the Big Game

By ACE FITNESS on Friday, January 31, 2014


Are you ready for some football? If the answer is yes, you’re probably gearing up for a day of feasting on high-fat foods, as well. But if you want to make sure your Super Bowl Sunday is as healthy as it is fun, try these guilt-free game-day recipes from EatingWell. These delicious dishes will help you stay true to your diet without sacrificing flavor.




5 New Foods to Try in 2014

By The Nutrition Twins on Wednesday, January 8, 2014


Interested in which foods will be popular in 2014? The Nutrition Twins have the inside scoop on the five hottest foods for the upcoming year—and explain how to integrate these dietary trends into your own healthy diet.




Sabotaging Thoughts Can Wreak Havoc on Your Waistline

By Michael Mantell on Thursday, December 5, 2013


For many people there’s no more challenging time of the year than the holidays to test your commitment to maintaining a healthy lifestyle. Equipped with the best ways to think about eating and exercising, however, you’ll enter January feeling better than you could ever imagine—guilt-free, healthy, fit and happy.




3 Scrumptious Smoothies That Pack a Nutritional Punch

By The Nutrition Twins on Tuesday, October 29, 2013


Have you jumped on the smoothie bandwagon yet? If not, now is the time—smoothies are a great way to get the recommended five to nine servings of fruits and vegetables every day. If you’ve been thinking about making your own smoothies at home, but aren’t sure where to start, here are three easy-to-make, incredibly healthy and delicious smoothie recipes that you’re guaranteed to love.




Tailgate Without Putting on the Extra Weight

By Gina Crome on Tuesday, October 22, 2013


Looking for some healthier options to serve this weekend while tailgating or watching the games with your friends and family? Healthy food doesn’t have to be boring—here are some great ways to lighten up traditional fan favorites, including bean dip, buffalo wings and nachos.




The Pros and Cons of the Paleo Diet

By Natalie Digate Muth on Friday, October 11, 2013


It’s one of the hottest diets around, with everyone from celebrities to CrossFit followers touting the benefits of going Paleo. But is this caveman-inspired diet as healthy and beneficial as adherents promise? Dr. Natalie Digate Muth looks at the available research on Paleo diets and outlines the pros and cons of following this ancient eating plan.




Pre- and Post-workout Snacks for Different Workout Durations

By Gina Crome on Tuesday, September 24, 2013


Ensuring our body has the optimal nutrients at the right time may help to enhance workouts and minimize recovery time. Of course, nutritional demands differ based on the type of workout you’re doing, as well as the timing of your snack. Here are some great ideas for pre- and post-workouts snacks, whether your workout is 30-, 60- or 90-minutes long.




Take the Quiz: Are You Making Healthy Choices When You Eat Out?

By The Nutrition Twins on Wednesday, September 11, 2013


How savvy are you when it comes to making healthy choices while eating out? Give this nutrition quiz a try, developed for ACE by the Nutrition Twins, to learn whether your choices are helping or hurting your efforts to eat a healthy, balanced diet, even when you’re not at home.




Are You an Emotional Eater?

By Michael Mantell on Tuesday, September 10, 2013


It’s no secret that, for many of us, eating is a about a lot more than simply satisfying hunger. Emotional eating can quickly sabotage even the most committed weight-loss efforts, but Dr. Michael Mantell offers important advice on how to tell the difference between physical and emotional hunger, as well as what steps you should take to get emotional eating under control.




Foods That Fight Muscle Soreness

By Gina Crome on Thursday, September 5, 2013


Muscle soreness is a common side-effect of exercise, but preliminary studies suggest that eating the right foods may help to minimize at least some of the pain and post-exercise recovery time. Here is the lowdown on the best foods for fighting muscle soreness and getting ready for your next tough workout.




Lighten Up Your Labor Day Cocktails

By The Nutrition Twins on Friday, August 30, 2013


Looking forward to relaxing with a few cocktails over the holiday weekend? Be careful: Most cocktails pack a caloric punch, which can quickly derail your health and fitness efforts. Instead of drinking up unwanted calories, try these light and delicious versions of some of your favorite drinks, which also contain a wide range of nutrient-boosting benefits.




Easy to Make Gluten-free Recipes That Taste So Good

By Alysa Bajenaru on Monday, August 26, 2013


Eating gluten-free can be a huge challenge, especially for individuals with celiac or those with an extreme sensitivity to gluten. ACE-certified fitness professional and registered dietitian Alysa Bajenaru who was diagnosed with celiac two years ago, shares some of her favorite g-free recipes, which are not only healthy, but also quick and easy to make.




Is Peer Pressure Leading You to Make Poor Food Choices?

By Michael Mantell on Friday, August 23, 2013


Research suggests that the influence of friends shouldn’t be underestimated when it comes to making healthy diet and exercise choices. Dr. Michael Mantell explains the three degrees of influence and how to counteract negative peer pressure that occurs when our friends and family make less-than-healthy lifestyle choices.




Superfood Dynamic Duos

By Gina Crome on Monday, August 12, 2013


Superfoods are commonly thought of as the superheroes of nutrients. So what happens when you pair up these nutritious gems? You get superfood dynamic duos that pack an extra punch and taste great together as well. Here are four combos—along with delicious recipes—you’ll definitely want to try.




Game-changing Staple Items You Should Have in Your Kitchen

By The Nutrition Twins on Thursday, August 1, 2013


When it comes to stocking your pantry with must-have items, don’t limit yourself to basics like flour and sugar. Instead, take the advice of the Nutrition Twins and consider adding some new favorites to your pantry shelves. Not only do these foods pack a nutritional punch, they’ll add flavor and variety to your everyday meals.




Feel-good Foods To Help Boost Your Mood

By Gina Crome on Monday, July 29, 2013


A better mood could be as close as your refrigerator. Learn which foods are powerful mood boosters and how you can time your meals to minimize blood-sugar fluctuations and maximize health and well-being.




Fuel Your Runs Right

By Jessica Matthews on Monday, July 22, 2013


Regardless of what time of day you exercise, it can be a challenge to discover the right combination of foods and fluids that will fuel—but not disrupt—your training runs. Top registered dietitians and sports nutrition experts share the pre-workout foods they use to fuel their own runs, and offer great post-workout options that will help you recover before it’s time to hit the road again.




Navigating Nut Butters

By The Nutrition Twins on Friday, July 19, 2013


Perhaps the one upside to the rapid rise of peanut allergies seen in recent years is the greater availability of a wide variety of nut butters, including almond, sunflower, cashew and hazelnut. Each nut butter has its own unique flavor and characteristics, along with specific health benefits. Here’s the lowdown on the most popular varieties, as well as tips for incorporating these health-boosting butters into your diet.




Foods You Didn’t Know Pack a Nutritional Punch

By Gina Crome on Friday, June 28, 2013


Most people know they can get a boost of calcium from dairy products like cottage cheese or a surge of vitamin C from an orange. Nutrient sources aren’t always so obvious though. Check out some foods rich in vitamins and nutrients that you may not be eating. Add some potassium, fiber, calcium or vitamin C to your diet in new, delicious ways.




Green Juice Recipes You Should Be Sipping On

By Jessica Matthews on Tuesday, June 25, 2013


It seems everybody is into juicing these days, but not every blend is as healthy as it could or should be. Here are some great green juice recipes to try, along with a rundown of the benefits you can expect from sipping on these colorful concoctions.




Secrets to Controlling Your Appetite

By Jessica Matthews on Tuesday, June 18, 2013


When it comes to losing weight, why you eat can be just as important as what you eat. Here are some great tips from registered dietitians and psychologists on how you can set yourself up for weight-loss success by keeping your emotions and hunger in check and changing the way you look at food.




Snack on These 5 Summer Superfoods

By The Nutrition Twins on Monday, June 10, 2013


If there is one season when most of us want to look and feel our best, it has to be summertime. Here are five great superfoods that promise to give you more energy, boost your mood and even improve your skin, virtually guaranteeing a great start to your summer.




Weight Loss 101: The Link is What You Think

By Michael Mantell on Wednesday, May 29, 2013


Does dieting or trying to make healthier choices make you feel out of control or unhappy? Dr. Michael Mantell explains why the key to lasting weight loss isn’t found in the latest diet book or fad, but in your own thought patterns. Learn why the link is what you think—and how you can change your thought patterns to create a healthier, happier you.




Nutrition and Fitness: Fact vs. Fiction

By Jessica Matthews on Tuesday, May 28, 2013


Trying to stay on top of all the latest research related to nutrition and fitness can be challenging, to say the least, especially when so much of what’s reported appears to contradict earlier findings. To help you separate fact from fiction, here is the lowdown on three hot topics in nutrition and what you need to know to maximize your workouts.




Track to Attack Your Fitness Goals

By Julz Arney on Monday, May 20, 2013


Are you struggling to make progress on your fitness or weight-loss goals? The secret to success could be in tracking your food intake and activity levels. Sure, tracking sounds like a lot of work, but several new products make it much easier—and even fun—to track your progress and help you identify factors that might be holding you back.




How can I incorporate some competition into my workouts?

By Julz Arney on Wednesday, January 23, 2013


Looking for some fun ways to add some variety and challenge to your workouts? With or without a partner, you can up the competition factor—and enhance the intensity and effectiveness of your workouts—with these creative techniques.




The Resolution Solution

By Michael Mantell on Thursday, January 3, 2013


Wondering how you can make those healthy resolutions really stick this year? Dr. Michael Mantell explains the steps you can take to psychologically and physically enhance your willpower and give yourself the best possible chance to succeed in making 2013 your best—and healthiest—year yet.




How can I stay fit while traveling this holiday season?

By Stephanie Thielen on Wednesday, December 19, 2012


Thinking about ditching your usual workout when you head out on vacation? Don’t do it! Try these awesome and efficient resistance-band exercises instead—you’ll be so glad you did!




Top Fitness DVDs to Keep You Active During the Holidays

By Jessica Matthews on Tuesday, November 13, 2012


Looking for the perfect fitness gift or a new workout to carry you through the holiday season? Check out these three newly released (or soon to be released) workout videos that made our “Best of” list.




10 Health Tips for Surviving the Holidays

By Jonathan Ross on Friday, November 9, 2012


Don’t let your fears of gaining weight this holiday season keep you from celebrating with friends and family. Use these 10 tips to stay healthy and happy, and away from bad habits.




Does the Season Change Affect Your Health and Fitness?

By Michael Mantell on Friday, November 9, 2012


Whether it’s the winter blues or a more serious mood disorder common during this time of year, research has shown that shorter days and less sunlight can definitely affect the way we feel. Check out some ways you can keep working toward your health and fitness goals despite the holiday drag.




How can I give thanks and give back while getting fit?

By Julz Arney on Thursday, November 1, 2012


With Thanksgiving fast approaching, how about channeling your competitive energy into doing something good to support an individual or a cause you believe in? Learn how you can use your healthy body and turn your fitness into thankfulness by supporting some great causes. From walking shelter dogs to cycling to raisefunds for cancer research, your efforts can go a long way toward making the world a better place.




You Should Be Dancin!

By Julz Arney on Wednesday, October 10, 2012


Dancing is not only a fun way to release some energy and show off your personality, it’s also a great way to burn calories. Whether you're dancing at home to your favorite Glee episode or showing off your Gangnam-style moves, ACE’s Julz Arney’s dance tips will appeal to everyone from the shyest wallflowers to the hippest dancing divas!




How to Create Workout Music Magic

By Shannon Fable on Wednesday, September 5, 2012


If you’ve ever walked into the gym and realized you left your headphones or music player at home, you know how energy-zapping it can be. Explore some tips on how you can avoid that blunder, and new places you can go for music online to help you fuel your workout. From iTunes to Spotify, there are literally millions of songs at your fingertips!




How can I mentally prepare for a big race?

By Michael Mantell on Wednesday, May 30, 2012


Is your head ready for the big day? While you may not be competing in the 2012 Summer Olympics in London starting July 27, you may be getting ready for a triathlon, half or full marathon, a tennis match in your club, a swim meet or even a race at an upcoming family picnic. Regardless of the size of the audience, you want to win – or at least be seriously competitive.




Gizmos for Your Get-Up and Go (Part 1 of 2)

By Jonathan Ross on Thursday, May 17, 2012


We spend an average of 50 minutes per day on our mobile devices and the average adult spends about four and a half hours per day watching TV. When technology is involved, it's a safe bet we're using it to wind down or relax. But not all gizmos are created equal. Here's a quick run-down and review of gadgets that inspire you to get-up and go, and how you can use to make the most out of your workouts.




What strategies can I follow to plan healthy meals and snacks?

By Gina Crome on Wednesday, February 22, 2012


Time constraints from work and family life may make it difficult to plan healthy meals and snacks. Instead of heading to a drive-thru restaurant, follow these simple steps to achieve eating healthy, balanced meals.




How can I make sure I meet my fitness and nutrition New Year's resolutions?

By Jessica Matthews on Wednesday, January 11, 2012


Are you excited about setting your New Year's resolutions, but tired of always failing to meet your goals? ACE Fitness Expert & Exercise Physiologist, Jessica Matthews, provides practical tips on how to revolutionize your resolutions — so you can meet your fitness and nutrition goals this year.




How can I avoid burnout in the New Year when motivation to meet my resolutions wanes?

By Michael Mantell on Wednesday, January 4, 2012


Ready to reenergize, refuel and reset your health in the new year? Keep yourself on track with these 6 tips designed to help you move beyond exercise burnout, allowing you to remain focused and committed to your health, fitness, happiness and wellbeing throughout 2012.




How can I get myself motivated to exercise?

By Michael Mantell on Wednesday, September 14, 2011


Knowing what motivates, or de-motivates, you to exercise is more important than knowing the right athletic shoes to purchase for your feet or remembering the combination to your gym locker door. Find out what motivation is all about and discover ways to get excited about starting and sticking with an exercise program.




Will Eating More Protein Help Me Get Stronger?

By Natalie Digate Muth on Wednesday, May 25, 2011


From athletes to dieters, high protein diets and their promises of muscle gain, weight loss and improved health appeal to a wide diversity of people. But how much and what kind of protein is best, and does the macronutrient fulfill its promises?




What are the best ways to pick fresh spring produce?

By Natalie Digate Muth on Wednesday, May 4, 2011


Spring has finally arrived and Farmer’s Markets and grocery stores across the country are blossoming with flowers and fresh spring produce. Here we highlight some of the season’s most nutrient-dense and tasty fruits and vegetables and how you can pick for maximum flavor and nutrition.




Any quick tips on how I can go about adjusting my approach to improving my overall health?

By Jessica Matthews on Wednesday, April 27, 2011


Spring is a time of year that is often associated renewal, reorganization and change, and is a perfect opportunity to re-think your approach to leading a more active, healthy lifestyle. Let’s discuss just three ways to “spring clean” your overall approach to health and fitness.




My yoga teacher regularly mentions the concept of “mindfulness.” Are there ways in which I can become more mindful, and are there health benefits associated with doing so?

By Beth Shepard on Wednesday, April 6, 2011


Practicing mindfulness is gaining popularity as a pathway to personal peace, well-being, and better quality of life. But what does being mindful really mean? Let’s explore the concept of mindfulness, discuss the health benefits of practicing regularly, and discover ways in which you can train yourself to become more mindful.




Does Gastric Bypass Surgery Work?

By Natalie Digate Muth on Wednesday, March 16, 2011


Sometimes a healthy diet and exercise alone are not enough to fight obesity. For people who are severely obese, gastric bypass may be the answer to help drop significant amounts of weight which in turn leads to decreased health risk and increased quality of life. But does gastric bypass really work? That is, do people really lose all that weight and more importantly keep it off?




Should I Eat Organic? When Does It Really Matter?

By Natalie Digate Muth on Wednesday, March 9, 2011


Many people happily cough up the almost double it sometimes costs to go organic whereas others balk at such a high price for a food that usually tastes no different than its conventional counterpart. So who’s right? Well, it turns out that it depends.




How can I boost my willpower to achieve my weight loss goals?

By Natalie Digate Muth on Wednesday, January 12, 2011


With the New Year underway, discover ways in which you can increase your willpower and experience weight loss success.




My child is obese. Now what do I do?

By Natalie Digate Muth on Wednesday, May 5, 2010


As doctors and health professionals do a better job diagnosing childhood overweight and obesity, more children and their families find themselves in the uncomfortable position of trying to figure out what to do next.




I'm experiencing discomfort in my low back after sitting at my desk for an extended period of time. Are there any tips or exercises I can do to help with this?

By Jessica Matthews on Wednesday, March 24, 2010


Muscle imbalances can lead to poor posture, increased pain and aches in muscles and joints, as well as increase the risk of injury. In order to improve posture we must activate and strengthen weak and neglected muscles thereby reducing muscle imbalances.




How do I fight boredom with my current cardio workout?

By Jessica Matthews on Tuesday, December 15, 2009


Experiencing boredom while exercising may be a sign that your current workout program is need of a facelift. To combat boredom, the first thing to do is evaluate what exactly it is about your program (e.g. running on a treadmill) that you find to be boring. Once you’ve pinpointed exactly what it is that is a bit lackluster, try adding some variety to the activity at hand.




I can easily start an exercise program, but lose motivation long-term. What can help?

By Jessica Matthews on Wednesday, October 21, 2009


Are you searching for long-term motivational strategies? Then look no further!