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An ingenious way to mask brussels sprouts’ natural bitterness, plus a tasty take on butterbeans

Roasted brussel sprouts with pomelo and star anise (V)

An unusual combination, but it works. The citrussy syrup, with hints of spice, takes the edge off the natural bitterness of the brussels. If you can’t get pomelo, use grapefruit segments instead, and not as much lemon juice. Don’t chuck any leftover sugar syrup – add it to fruit salads. Serves four.

600g brussels sprouts, trimmed 250g shallots, peeled 75ml olive oil Salt and black pepper 100g sugar 100ml water 2 cinnamon sticks 5 star anise 3 tbsp lemon juice 1 large pomelo (300g after peeling and segmenting) 10g coriander leaves

Heat the oven to 200C/400F/gas mark 6. Blanch the sprouts and shallots in boiling salted water for two minutes, refresh under cold water and dry. Cut the sprouts in two vertically, halve or quarter the shallots, and toss with three tablespoons of the oil, a half-teaspoon of salt and some black pepper. Spread out on a baking tray and roast for 20 minutes, until the sprouts are al dente and golden-brown. Leave to cool.

Meanwhile, heat the sugar, water, cinnamon and star anise in a small saucepan and bring to a simmer. Cook for a minute, remove from the heat and add a tablespoon of lemon juice. Set aside to cool.

Peel the pomelo and divide into segments, releasing the flesh from the membrane. Break into bite-size pieces and put in a shallow bowl – don’t get any of the bitter white membrane into this. Once the syrup has cooled a little, pour it over the pomelo and leave to marinate for at least an hour, stirring occasionally. Before assembling the salad, strain the pomelo and keep the juices.

Just before serving, put the sprouts, shallots, pomelo and coriander in a large bowl. Add the remaining oil, lemon juice and a tablespoon of the pomelo marinade juices. Gently mix, check the seasoning and serve.

Crushed butterbeans with red pepper paste (V)

If need be, use 500g tinned, cooked beans instead of dried. Serves four.

2 red peppers ½ tsp finely chopped rosemary 120g feta, broken into 2cm chunks 1 tsp pomegranate molasses 4 tbsp olive oil Salt and black pepper 250g butterbeans, soaked overnight in cold water (or 500g tinned, in which case don’t cook them) 20g basil leaves, torn 3 spring onions, sliced thinly on an angle 30g toasted pine nuts ¼ tsp smoky paprika

Heat the oven to 200C/400F/gas mark 6. Put the peppers on a baking tray and roast for 40-45 minutes, turning occasionally, until charred all over. Transfer to a bowl, cover with clingfilm and leave to cool. Peel and deseed the peppers, leave in a colander to drain for 10 minutes, then blitz in a food processor with the rosemary, a third of the feta, the pomegranate molasses, three tablespoons of oil, three-quarters of a teaspoon of salt and plenty of black pepper. Set aside.

While the peppers are roasting, drain the butterbeans and place in a medium saucepan with plenty of water. Bring to a boil, lower the heat and simmer, skimming, until the beans are cooked but not mushy – this could take as little as 15 minutes, but is more likely to take an hour or more. Drain, transfer to a bowl and, while hot, mix in the red pepper pesto, crushing half the beans with a spoon as you do so. Leave to cool.

Before serving, gently stir in the remaining feta, the basil, half the spring onions and the pine nuts. Taste, adjust the seasoning and arrange on a platter. Sprinkle with the remaining spring onion, drizzle with olive oil and finish off with paprika. Serve at room temperature.

• Yotam Ottolenghi is chef/patron of Ottolenghi and Nopi in London.

Fruit Salad Snacks Side dish Food & drink Vegetarian food and drink Yotam Ottolenghi

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I might add whey protein and colostrum to my list

25 Greatist Superfoods and Why They’re Super Health and Fitness Articles, News, and Tips – Greatist.com 25 Greatist Superfoods and Why They’re Super

Here’s a great excuse to gorge on pumpkin pie, blueberry cobbler, apple streusel, and chocolate-covered strawberries! Well, kind of. Yep, they’re all Greatist superfoods— just hold the sugar to get the most benefits. Here are the reasons these fruits, veggies, grains, and dairy products have made our list of the world’s best superfoods.

1. Greek Yogurt Regular yogurt’s thicker, creamier cousin is chock-full of protein and probiotics. It fills the belly, improves digestion, and bolsters the immune system. Plus, it’s a great healthy recipe substitute for sour cream, cream cheese, and even mayonnaise!

2. Quinoa This teeny-tiny, grain-like seed packs some serious nutritional prowess. With a mild, nutty flavor and a texture similar to rice or couscous, quinoa is one of the only grains or seeds that provides all nine essential amino acids our bodies can’t produce themselves [1]. And it’s filled with protein— eight grams per one-cup serving, to be exact!

3. Blueberries Don’t worry; these berries won’t cause an oompa-loompa-like reaction. In fact, they’re nutritional superstars, filled with fiber, vitamin C, and cancer-fighting compounds. [2] And studies suggest blueberries may even improve memory [3]!

4. Kale This rough and tough green beats out all the rest in terms of nutrition, providing more antioxidants than most other fruits and veggies! It’s also a fantastic source of fiber, calcium, and iron. Prepare it virtually any way, from boiled or steamed to roasted (try it as a chip!) or stewed.

5. Chia Ch-ch-ch-chia! Yep, this little seed is the same as those adorable little ceramic animal planters of the 90s! But don’t worry, the nutritious part is not the clay pot. Chia seeds are actually loaded with the most essential fatty acids of any known plant! Plus, one serving of the stuff is loaded with magnesium, iron, calcium, and potassium.

6. Oatmeal High in fiber, antioxidants, and tons of other nutrients, this breakfast staple has been shown to help lower cholesterol levels, aid in digestion, and even improve metabolism [4]. And it’s downright delicious— especially when flavored like pumpkin pie!

7. Green Tea This ages-old health secret has been used as a natural remedy for everything from cancer to heart disease [5]! The secret to this delicious drink? Antioxidants! The main superhero here is Epigallocatechin gallate, or EGCG, a phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers [6].

8. Broccoli This lean, mean, green machine is packed with vitamins, minerals, disease-fighting compounds, and the fiber essential in any diet. Though all members of the cruciferous vegetable family are super-duper healthy, broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce risk of heart disease, certain cancers, and stroke) [7].

9. Strawberries Vitamin C is the superstar of this superfood. Just one cup of these red beauties satisfies the daily requirement for vitamin C (74 milligrams per day for women, 90 for men)! Studies suggest the antioxidant helps build and repair the body’s tissues, boosts immunity, and fights excess free radical damage. And the vitamin C in strawberries could help promote healthy eye function [8].

10. Salmon This heart-healthy fish is packed with protein and a healthy dose of omega-3 fatty acids, which studies suggest may help reduce the risk of cardiovascular disease. And bonus points: Salmon may also protect skin from the sun and the damaging effects of UV rays [9] [10].

11. Watermelon Low in sugar and high in vitamins A and C, this summer treat is the prefect fresh, low-calorie snack. Studies suggest watermelon could also potentially lower blood pressure and reduce the risk of cardiovascular disease [11] [12]. And the lycopene in watermelon could help protect the body from UV rays and cancer [13] [14].

12. Spinach Antioxidants, anti-inflammatories, and vitamins that promote vision and bone health are what make this little ol’ green so super [15] [16] [17]. And those bones will be thanking spinach, too! Just one cup of the stuff packs up to 12 percent of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss [18].

13. Pistachios These lil’ nuts are hiding lots of protein and fiber behind their earthy flavor and nutty crunch. Plus, they’re naturally cholesterol-free. A one-ounce serving of these nuts has almost as much potassium as one small banana.

14. Eggs A relatively inexpensive protein source loaded with nutrients, eggs certainly earn their superfood status. A single large egg is just about 70 calories and offers six grams of protein. Eggs are also a great source of omega-3 fatty acids, which are essential for normal body function and heart health [19].

15. Almonds Surprise! Almonds are the most nutritionally dense nut, meaning they offer the highest concentration of nutrients per calorie per ounce. For just 191 calories, a one-ounce serving provides 3.4 grams of fiber (that’s about 14 percent of the daily recommended value) and a healthy dose of potassium, calcium, vitamin E, magnesium, and iron. Plus, you can eat them as BUTTER!

16. Ginger Slightly spicy but oh-so-enjoyable, ginger has been used for years as a delicious flavoring and an all-natural remedy for everything from an upset stomach to unwanted inflammation.

17. Beets This all-star veggie contains tons of vitamins, minerals, and antioxidants that can help fight disease and strengthen vital organs. And their purple hue may be the secret to their healthy success— some studies suggest betalains, the purple pigments in these veggies, may help ward off cancer and other degenerative diseases [20] [21].

18. Beans High in protein and low in cholesterol, beans of any variety can add a healthy twist to any dish (even brownies!). They’re also loaded with fiber, folate, and magnesium, and studies have shown that legumes (like beans) can actually help lower cholesterol and reduce the risk of certain cancers (at least in rats…) [22] [23].

19. Pumpkin Loaded with antioxidants and vitamins, these gourds aren’t just for carving (or making into pie). The star nutrient here is beta-carotene, a provitamin that the body converts to vitamin A, which is known for its immune boosting powers and essential role in eye health [24].

20. Apples Say it with us, people: “Fiber is good.” And apples are a great low-calorie source. (A medium-sized apple weighs in at under 100 calories.) Plus, upping apple intake has been associated with reduced risk of cardiovascular disease, certain cancers, diabetes, and asthma [25].

21. Cranberries It’s time to work these fall favorites into dishes year-round. Whether it’s in the shape of a can or fresh off the stove, cranberries have a handful of health benefits and disease-fighting powers [26]. These bacteria-busting berries can help fight inflammation, reduce the risk of heart disease, improve oral health, help prevent ulcers and yeast infections, and may even inhibit the growth of some human cancer cells [27] [28] [29].

22. Garlic Yes, it might leave breath less-than-desirable, but these cloves can do more than flavor— they’ve been used for centuries as food and medicine. These days, garlic is used to treat anything from high blood pressure and heart disease to certain types of cancer. Plus, studies suggest garlic extract can be used to treat yeast infections in women and prostate issues in men [30] [31].

23. Cauliflower While all the vitamins and minerals are a great bonus, the real star here is cauliflower’s cancer-fighting compounds, glucosinolates. These phytochemicals are responsible for cauliflower’s sometimes-bitter flavor, but they have also been shown to prevent damage to the lugs and stomach by carcinogens, potentially protecting agiainst those cancers [32] [33] [34]. And thanks to interactions with estrogen, cauliflower may also help prevent hormone-driven cancers like breast, uterine, and cervical [35].

24. Leeks Leeks owe many of their anti-cancer superpowers to their organosulphur compounds. These nutrients have been credited with everything from kicking cancer to boosting immunity [36]. Studies also suggest leeks could help protect the digestive system from stomach and gastric cancers [37] [38].

25. Lentils They’re pretty cheap, easy to prepare, and high in protein, iron and other essential nutrients. Need we say more? The iron may help fight off anemia (a condition that’s especially common among vegetarians and vegans), and they’re low on the glycemic index, too. That means they cause blood sugar to spike less quickly than other starches, so our energy lasts longer [39].

Nutritional Quality of the Protein in Quinoa Seeds. Nair, BM., Raules, J. Foods for Human Nutrition Jan. 1992; 42(1): 1-11. Blueberry phytochemicals inhibit growth and metastatic potential of MDA-MB-231 breast cancer cells. Adams, LS., Phung, S., Yee, N., et al. Division of Tumor Cell Biology, Beckman Research Institute of the City of Hope, Duarte, California 91010, USA. Cancer Research 2010 May 1;70(9):3594-605. Epub 2010 Apr 13. Towards a unifying, systems biology understanding of large-scale cellular death and destruction caused by poorly liganded iron. Kell, DB. School of Chemistry and the Manchester Interdisciplinary Biocentre, The University of Manchester, Manchester M1 7DN, UK. Archives of Toxicology 2010 Nov;84(11):825-89. Can dietary oats promote health? Welch, RW, Human Nutrition Research Group, University of Ulster at Jordanstown, Newtownabbey, Co. Antrim, Northern Ireland, UK. British Journal of biomedical science, 1994 Sep;51(3):260-70. Beneficial effects of green tea – a review. Cabera, C., Artacho, R., Giénez, R. Departamento de Nutrición y Bromatología, Facultad de Farmacia, Campus Universitario de Granada, Granada, Spain. Journal of the American College of Nutrition 2006 Apr;25(2):79-99. A comparison of the morphological changes associated with conventional and sustained treatment with pigallocatechin3gallate, thymoquinone, and tannic acid on lncap cells. Richards, L.R., Jones, P., Beghuzzi, H., et a. University of Mississippi Medical Center, Jackson, Mississippi. Biomedical Sciences Instrumentation. 2008;44:465-70. Epidemiological studies on brassica vegetables and cancer risk. Verhoeven, D.T., Goldbohm, R.A., van Poppel, G., Verhagen, H., and van den Brandt, P.A. Netherlands Organization for Applied Scientific Research, Nutrition and Food Research Institute, Zeist, The Netherlands. Cancer Epidemiology, Biomarkers and Prevention. 1996 Sep;5(9):733-48. Eye Sensitivity and Vitamin C. McIntosh, EN. American Journal of Public Health 1982 Dec; 72(12): 1412-1413 Eicosapentaenoic acid inhibits UV-induced MMP-1 expression in human dermal fibroblasts. Kim, H.H., Shin, C.M., Park, C.H., et al. Seoul National University College of Medicine, Seoul, Korea. Journal of Lipid Research. 2005 august; 46(8): 1712 – 1720. Fatty fish, marine omega-3 fatty acids, and incidence of heart failure. Levitan, E.B., Wolk, A., Mittleman, M.A. Department of Epidemiology, University of Alabama at Birmingham, School of Public Health, Birmingham, AL. European Journal of Clinical Nutrition, 2010 un;64(6):587-94. Determination of citrulline in watermelon rind. Romando, A.M., Perkins-Veaize, P.M. US Department of Agriculture, Mississippi. Journal of Chromatography 2005 June; 1078 (1-2): 196-200. Effects of watermelon supplementation on aortic blood pressure and wave reflection in individuals with prehypertension: a pilot study. Figueroa, A., Sanches-Gonzalez, M.A., Perkins-Veazie, P.M., et al. Department of Nutrition, Food and Exercise Sciences, Florida State Univewrsity, Tallahassee, FL. American Journal of Hypertension. 2011 Jan; 24(1): 40-44. Dietary tomato paste protects against ultraviolet light-induced erythema in humans. Stahl, W., Heinrich, U., Wiseman, S., et al. Institut für Physiologische Chemie I and Biologisch-Medizinisches Forschungszentrum, Heinrich-Heine-Universität Düsseldorf, Düsseldorf, Germany. The Journal of Nutrition 2001 May;131(5):1449-51. Nutraceutical properties of lycopene. Waliszewski, K.N., Blasco, G. Unidad de Investigación y Desarrollo en Alimentos. Veracruz, Mexico. Salud Publica de Mexico. 2010 May; 52(3): 254-265. Galactolipids as potential health promoting compounds in vegetable foods. Christensen, L. P. Institute of Chemical Engineering, Biotechnology and Environmental Technology, Faculty of Engineering, University of Southern Denmark, Odense M, Denmark. Recent patents on food, nutrition and agriculture 2009; 1(1): 50-58. Impact of eating habits on macular pathology assessed by macular pigment optical density measure. Cohen SY, Mauget-Faysse M, Oubraham H, Algan M, Conrath J, Roquet W. Centre Ophtalmologique d’Imagerie et de Laser, Paris, France. Journal français d’opthalmologie 2010; 33(4): 234-240. Daily intake of green and yellow vegetables is effective for maintaining bone mass in young women. Fujii, H., Noda, T., Sairenchi, T., Muto, T. Department of Public Health, Dokkyo Medical University School of Medicine, Shimotsuga, Tochigi, Japan. The Tohuko Journal of Experimental Medicine 2009; 218(2): 149-54. Daily intake of green and yellow vegetables is effective for maintaining bone mass in young women. Fujii, H., Noda, T., Sairenchi, T., Muto, T. Department of Public Health, Dokkyo Medical University School of Medicine, Shimotsuga, Tochigi, Japan. The Tohuko Journal of Experimental Medicine 2009; 218(2): 149-54. Health benefits of omega-3 fatty acids. Ruxton, C. Nursing Standard. 2004 Aug 11-17;18(48):38-42. Betalains–a new class of dietary cationized antioxidants. Kanner J, Harel S, Granit R. Department of Food Science, Institute of Technology and Storage of Agricultural Products, Agricultural Research Organization, Bet Dagan, Israel. J Agric Food Chem. 2001 Nov; 49(11):5178-85. Chemoprevention of DMBA-induced UV-B promoted, NOR-1-induced TPA promoted skin carcinogenesis, and DEN-induced phenobarbital promoted liver tumors in mice by extract of beetroot. Department of Pharmaceutical Sciences, School of Pharmacy, Howard University, Washington DC. Pharmacol Res. 2003 Feb;47(2):141-8 The cholesterol-lowering effect of black beans (Phaseolus vulgaris, L.) without hulls in hypercholesterolemic rats. Rosa, CO, Costa, NM, Leal, PF, et al. Departamento de Nutrição e Saúde, Universidade Federal de Viçosa, Brasil. Archivos latinoamericanos de nutricion 1998;48(4):299-305. Consumption of black beans and navy beans (Phaseolus vulgaris) reduced azoxymethane-induced colon cancer in rats. Hangen, L, Bennick, MR. Food Science and Human Nutrition, Michigan State University, East Lansing, MI. Nutrition and Cancer 2002; 44(1):60-5. Nutrition and retinal degenerations. Berson, E.L, Harvard Medical School, Massachusetts Eye and Ear Infirmary, Boston, MA. International Ophthalmology Clinics, 2000 Fall;40(4):93-111. Apple phytochemicals and their health benefits. Boyer, J., Liu, R.H. Department of Food Science and Institute of Comparative and Environmental Toxicology, Cornell University, Ithaca, New York. Nutrition Journal, 2004 May 12;3:5. Bioactive compounds in cranberries and their biological properties. Côté, J., Caillet, S., Doyon, G., et. al. Research Laboratory in Sciences Applied to Food, INRS-Institut Armand-Frappier, Quebec, Canada. Critical Reviews in Food Science and Nutrition, 2010 Aug; 50 (7): 666-79. Cranberries (Vaccinium macrocarpon) and cardiovascular disease risk factors. McKay DL, Blumberg JB. Antioxidants Research Laboratory, Tufts University, Boston, MA. Nutrition Reviews, 2007 Nov; 65 (11): 490-502. Potential oral health benefits of cranberry. Bodet, C., Grenier, D., Chandad, F., et al. Groupe de Recherche en Ecologie Buccale, Faculte de Medecine Dentaire, Universite Laval, Quebec City, Quebec, Canada. Critical Reviews In Food Science and Nutrition, 2008 Aug; 48 (7): 672-80. Cranberries: Ripe for more cancer research? Neto, C.C. Department of Chemistry and Biochemistry, University of Massachusetts-Dartmouth, North Dartmouth, MA. Journal of the Science of Food and Agriculture, 2011 Oct; 91 (13): 2303-7. Antifungal effect in selected natural compounds and probiotics and their possible use in prophylaxis of vulvovaginitis. Hronek, M., Vachtlová, D., Kudlácková, Z., et al. Katedra biologických a lékarských vĕd Farmaceutické fakulty v Hradci Králové, LF UK, Praha. Ceska Gynekologie, 2005 Sep;70(5):395-9. Onion and garlic intake and the odds of benign prostatic hyperplasia. Galeone, C., Pelucchi, C., Talamini, R., et al. Istituto di Ricerche Farmacologiche Mario Negri, Milan, Italy. Urology, 2007 Oct;70(4):672-6. Chemoprevention of tobacco-related lung cancer by cruciferous vegetable. Balcerek, M. Katedra i Zakład Farmakognozji, Collegium Medicum UMK w Bydgoszczy, Poland. Przeglad Lekarski, 2007;64(10):903-5. Effects of cruciferous vegetable consumption on urinary metabolites of the tobacco-specific lung carcinogen 4-(methylnitrosamino)-1-(3-pyridyl)-1-butanone in singapore chinese. Hecht, S.S., Carmella, S.G., Kenney, P.M., et al. University of Minnesota Cancer Center, Minneapolis, MN. Cancer Epidemiology, Biomarkers & Prevention, 2004 Jun;13(6):997-1004. Effects of cruciferous vegetables and their constituents on drug metabolizing enzymes involved in the bioactivation of DNA-reactive dietary carcinogens. Steinkellner, H., Rabot, S., Freywald, C., et al. Institute of Cancer Research, University of Vienna, Vienna, Austria. Mutation Research, 2001 Sep 1;480-481:285-97. Indole-3-carbinol is a negative regulator of estrogen. Auborn, K.J., Fan, S., Rosen, E.M., et al. North Shore-Long Island Jewish Research Institute, Manhasset, NY. The Journal of Nutrition, 2003 Jul;133(7 Suppl):2470S-2475S. Composition and properties of biologically active pectic polysaccharides from leek (Allium porrum). Kratchanova, M., Nikolova, M., Pavlova, E., et al. Institute of Organic Chemistry with Center of Phytochemistry, Laboratory of Biologically Active Substances, Bulgarian Academy of Sciences, 4000 Plovdiv, Bulgaria. Journal of the Science of Food and Agriculture, 2010 Sep;90(12):2046-51. Consumption of large amounts of Allium vegetables reduces risk for gastric cancer in a meta-analysis. Zhou, Y., Zhuang, W., Hu, W., et al. Department of Gastrointestinal Surgery, West China Hospital, Sichuan University, Chengdu, China. Gastroenterology, 2011 Jul;141(1):80-9. Allium vegetables and stomach cancer risk in China. Setiawan, V.W., Yu, G.P., Lu, Q.Y., et al. Department of Preventive Medicine, Keck School of Medicine, University of Southern California, Norris Comprehensive Cancer Center, Los Angeles, CA. Asian Pacific Journal of Cancer Prevention, 2005 Jul-Sep;6(3):387-95. Carbohydrate fractions of legumes: uses in human nutrition and potential for health. Guillon, F., Champ, M.M. URPOI & UFDNH, National Institute for Agronomic Research (INRA), Rue de la Géraudière, BP 71627, 44316 Nantes Cedex, 03, France. The British Journal of Nutrition, 2002 Dec;88 Suppl 3:S293-306. via Health and Fitness Articles, News, and Tips – Greatist.com

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Gavin Allinson Sports Nutritionist BSc (Hons) CISSN 07403 379977 01865 742006

www.SportsNutritionVlog.com www.FourWeekFatLoss.com www.YourSportsNutrition.com

Gavin Allinson Sports Nutritionist BSc (Hons) CISSN 07403 379977 01865 742006

www.SportsNutritionVlog.com www.FourWeekFatLoss.com www.YourSportsNutrition.com

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Gavin Allinson Sports Nutritionist BSc (Hons) CISSN 07403 379977 01865 742006

www.SportsNutritionVlog.com www.FourWeekFatLoss.com www.YourSportsNutrition.com

Fitness

1. Planks for crunches. Okay okay, have we said this enough? Crunches may not be the secret to six-pack abs. Give planks a try instead to work that whole core. Extra points for holding it for a minute straight!

2. Interval workout for relaxed run. Congrats on that 20-mile marathon. Now try a 20-minute interval run that involves lots of sprinting with some walking recovery. It may kick up the heat even more.

3. Incline for flat treadmill. In a perfect, outdoor world, flat roads rarely exist. (Sorry, Midwestern readers!) Add some hills to that treadmill run by cranking up the incline, and feel the muscle-building burn!

4. Zumba for elliptical. Trash that Cosmo-reading elliptical routine and surprise the body with a fun, calorie-burning cardio session. Sure beats staying stuck to a machine.

5. Dynamic for static stretching. Stretching out cold muscles could lead to injury. So incorporate some active movement into a stretching routine— try lunges and arm swings before working out.

6. Warming up for rushing right to it. We know that barbell looks tempting. But before hitting the weight rack, do an active warm-up to loosen up limbs and get the most out of the workout.

7. Standing for sitting at a desk. How often does someone complain about having to sit in a cubicle all day? We have a simple solution (no college degree required)… stand. Use a pile of books to prop up the computer, or purchase one of these.

8. Exercise ball for office chair. Okay, we get it. Some people really don’t want to stand at their cubicle. So stay seated, but on a Swiss ball! It can help with balance and that six-pack. Fitness at the fingertips!

9. Gym for napping. Falling asleep at the wheel? Pull over. Tired in front of the TV? Hit the gym. It provides a big boost of energy and burns calories.

10. Free weights for machines. Skip the big machines (they’re sweaty anyway) and go for the little guys— free weights are more versatile and allow for a full range of motion in the joints.

11. Pull-ups for bicep curls. Isolating muscles is so 2011. Pull-ups are not only impressive (I can do two, thankyouverymuch) but they work way more than one muscle. Talk about multi-tasking.

12. Squats for leg press. Forget staying seated to work out the legs. Amp up the training sesh and do some squats to strengthen all the leg muscles, with some gluteus maximus work in there, too!

13. Personal trainer for guessing games. Just when we think we’ve had enough, trainers may help push us through that second set of burpees. Look for a deal online to cut the cost in half!

14. Foam rolling for static stretching. Need to get the knots out? Try using a foam roller instead of sitting and stretching to the toes. It’s almost like a personal massage.

15. Exergames for Mario Kart. Mario may be booking it through the race course, but holding the remote control does next to nothing for our own heart rate. Try out Wii Fit or Just Dance— they’re designed to provide light to moderate exercise.

16. Rowing for biking. How often can we row, row, row a boat indoors? Take advantage of the rowing machine instead of the good ’ol bike; it’s a super upper and lower body exercise.

17. Stairs for escalator. We’ve heard the tip a million times, so here it is for the millionth plus one. If the option’s available, go the old-fashion route and climb the stairs to burn some extra calories.

18. Fun workout for dreaded one. Loathe the elliptical? Try the stair-master. Hate the bench press? Do push-ups instead. We can still challenge ourselves without doing exercises we hate.

19. Active date for dinner and a movie. Save a night at that French restaurant for retirement and go on a fun, active winter date with a special someone. Sledding can be just as intimate as duck confit, and it sneaks in a hill-climbing workout, too.

20. Parking farther away for getting a spot up close. There’s no need to circle the parking lot five times looking for the perfect spot. Just park further away and walk the extra 100 feet to Target. (Doesn’t count as a trip to the gym, though!)

21. Walking further for running shorter. New to running? It’s okay. Even if a mile is all that’s possible, keep walking for a good cardio workout. Hold some light weights to up the intensity even more!

22. Working out with a pal for exercising by yourself. Grab that special someone or just a friend and hit the gym; working out with others may strengthen trust. Plus he or she could help motivate us through that final set of push-ups!

23. Hands-free running for holding handles. Hands off! On the treadmill, don’t rely on the handlebars. They take some of the stress off the body and make that workout less challenging.

24. Cherry juice for muscle medicine. Feeling sore? Rather than popping some pills, try drinking a glass of cherry juice. The antioxidants could help keep muscle swelling down. (Take that, Aspirin!)

25. Homemade post-workout snack for a protein bar. Bring a PB&J or another post-workout snack to the gym rather than buying a protein bar. We need some after-exercise fuel, but don’t get it in the form of excess sugar!

Health

26. Cooking for eating out. Even if we try to eat healthy at a restaurant, that pesky bread bowl or sneaky salad may pack more calories than we planned for. Trust those top-chef skills and turn on the (skillet) heat. Cooking at home will more likely result in a healthier meal, not to mention a happier wallet.

27. Pan-fried for deep-fried. Obvious news flash: Deep-fried food is unhealthy. Keep things crispy by pan-frying lean protein or veggies in the skillet with some cooking oil. We promise it’ll be just as tasty!

28. Local produce for supermarket veggies. Take a trip to the farmer’s market instead of Walmart’s produce aisle. According to the USDA, local, seasonal fruits and veggies may be more nutritious. It helps out local economies, too!

29. Oil and balsamic for other dressings. Ever flip that dressing bottle around and see a million ingredients listed? Think “less is more” and lightly dress a salad with some olive oil and balsamic vinegar— no additives included!

30. Whole fruit for fruit juice. A glass of O.J.’s missing the pulp, skin, and full fiber content of an orange. Skip the glass and go with the whole piece of fruit to reap the benefits of this sweet, healthy snack.

31. Raw spinach for iceberg. Let’s be real, iceberg lettuce is boring. Besides, spinach is full of vitamin K, vitamin A, calcium, and iron. Plus, Popeye loves it. Can’t go wrong!

32. Greek yogurt for sour cream. Sour cream can taste pretty good in a burrito. To get that same creamy coolness, add a dollop of plain Greek yogurt to amp up the protein and slash the fat.

33. Cinnamon for sugar. Here’s a spicy suggestion: Using cinnamon, rather than sugar packets, in coffee can heighten the flavor without adding extra calories. Try it in oatmeal, too!

34. Air-popped popcorn for chips. On a salt spree? Air-pop some popcorn and add a dash of salt— three whole cups is only about 100 calories. That’s way more satisfying than six measly and greasy chips.

35. Salsa for cream cheese dips. You say tomato, I say salsa. Dip the chip into this healthy alternative to cheesy spreads. Plus, salsa packs a fiery, flavorful punch!

36. Frozen grapes for popsicles. It may sound a little weird, but hear us out. Stick a bunch of grapes in the freezer and snack on them a few hours later— it’s like eating bite-sized Popsicles with no added sugar!

37. Sparkling water for soda. Need a carbonation kick? Say sayonara to fructose-filled sodas and fill up with sparking water. Try a fun flavor like lemon-lime, or even vanilla. So long, Vanilla Coke!

38. Fresh fruit for syrup at brunch. Every now and then, there’s nothing like a good stack of pancakes. Cut calories by skipping Aunt Jemima and spreading those cakes with fresh fruit.

39. Red wine or beer for a margarita. Wanna’ stay healthy at the bar? Ask for a glass of red wine or a beer on tap over a sugary-filled margarita. About half those calories will disappear!

40. Brown rice for white. It’s in our manifesto, so we can’t ignore it: White rice is stripped of many essential nutrients (like fiber), so get the full, nutritious benefits of brown rice that’ll also help fill us up!

41. Whole-wheat pasta for white. Just like rice, whole-wheat pasta has a nutty flavor that’s filled with antioxidants and fiber. White pasta just doesn’t do the trick!

42. Oatmeal for sugary cereal. Cap’n Crunch and Frosted Flakes should stay a part of our childhood past. One bowl of cereal can be filled with sugar (and who eats only one bowl?), so choose some heart-healthy oatmeal instead.

43. Biking to work for driving. If the office is a few miles away, skip the Sedan and hop on the bike (weather permitting). A little bike-ride can boost endorphins before the workday starts [1]! (Paying for gas is no fun, anyway.)

44. Packing lunch for eating out. Lunch boxes aren’t just for middle school. Pack a sandwich or some leftovers to bring to school, work— wherever. It’ll make that vending machine look far less appetizing.

45. Eating three meals for skipping out. We should only eat when we’re hungry, but being too busy to squeeze in a mid-day meal can leave us feeling tired and grouchy— not to mention depriving us of essential nutrients to get us through the day!

46. Mustard for mayo. For tomorrow’s turkey sandwich, skip the fat-filled mayo and spread some tasty (and naturally fat-free) mustard on the bread!

47. Avocado for butter. Take plain old bread to the next level with avocado spread instead of cholesterol-filled butter. Add a dash of sea salt and some sliced tomato for a mid-day snack!

48. Lean meats for fatty ones. Bacon is overrated. For a boost of protein when watching fat intake, go after lean meats like turkey and chicken over pork and beef.

49. Marinara for white sauce. We doubt penne ala vodka is made with Grey Goose, and besides, all the extra calories in white sauce aren’t worth it. Choose marinara sauce for that next bowl of spaghetti— the garlic and tomatoes will spice the meal right up!

50. Doggy bag for food coma. How often do we leave a restaurant actually having room for dessert? Forget trying to lick the plate clean, and take half the meal to go. To avoid eating more than planned, ask the waiter to wrap half of it up before serving!

51. Chewing slowly for speed eating. What’s the rush? Slow down and chew food— studies show people who eat faster consume more calories.

52. Hard-boiled eggs for fried. Who needs extra grease in the morning? Drop some eggs in boiling water and cook them up for a protein-packed breakfast.

53. Eating at the table for chowing in front of the T.V. Dining in front of the television can lead to serious over-eating. So forget multitasking and carve out time in the day to enjoy a meal at the table.

54. Eating breakfast for hitting snooze. It may be temping to hit the snooze button more than once in the morning, but allow some time for breakfast— it may help jumpstart metabolism, and at the very least could help some of us wake up before heading to the office.

55. Black coffee for latte. If that caffeine fix is calling, order a simple black coffee. A soy-mocha-extra-shot-frappuccino extravaganza isn’t worth the calories (or dolla dolla bills).

56. Toast for bagel. How often do we eat five slices of toast for breakfast? Well, that’s what a bagel can amount to, so fight that Dunkin’ Donuts craving and enjoy a slice or two of whole-wheat bread.

57. Medium plate for large one. Using a larger plate may have us eating more than planned. Switch to a smaller one (about 8 to 10 inches) and save more than 20 percent of the calories a large plate could pile on.

58. Eating from the bowl over digging into the box. Some mindless handfuls of cereal can turn into more than a bowl’s worth. So portion out food rather than eating straight from the (soon-to-be-empty) box.

59. Chopsticks for forks. Slow down and eat that Pad Thai with some chopsticks. It may be a challenge, but it’ll stop us from speed-slurping those noodles with a fork.

60. Grocery shopping when full for shopping while hungry. Whole Foods may damage our bank account if we head in with hungry eyes. (Wait, how did three packages of all-natural cookies get in the pantry?) Shop when full to avoid buying more than what’s necessary.

61. Stopping when full for cleaning the plate. Sorry mom, but telling us to clean our plates before leaving the table has led to some bad habits. Listen to the body and stop eating when it’s had enough— a plate half-full means more leftovers and fewer calories!

62. Raw nuts for nut butter. Nut butters can sneak in extra fat and sugar that raw nuts don’t have. Plus, eating three spoonfuls of peanut butter may be easier than we think!

63. Power nap for energy drink. For a quick pick-me-up, take a 10-minute snooze rather than grabbing a Red Bull. Energy drinks can pack as much sugar as six Krispy Kreme donuts, while a catnap is always calorie-free.

Happiness

64. Gratitude for complaining. Feeling thankful can actually make us happier and healthier, so don’t forget to appreciate every bit of good in life!

65. Outside for inside. Soak up the sun— even in the winter. Exercising in the cold is safe, and getting outdoors could help battle Seasonal Affective Disorder.

66. Meditation for comfort food. When stress strikes, don’t grab a tub of ice cream for comfort. Try dimming the lights and meditating for as little as five minutes— it’s totally calming.

67. Yoga for Facebook. Got a spare 30 minutes? Those Facebook friends won’t post any shape-shifting statuses. Use the free time to roll out the yoga mat and work on flexibility and strength while alleviating stress and anxiety.

68. Being upfront for acting passive aggressive. Roommate forgot to clean the dishes again? Rather than bottling up that anger, be forthright (but nice!). Working out issues is better than building up inner frustration.

69. Journaling for emotional eating. Sometimes a cookie or two can lift our spirits, but writing down our thoughts can be just as therapeutic— no calories involved.

70. Working at a desk for working in the bedroom. Finish that assignment at a desk rather than between the sheets. Working in bed could make it harder to fall asleep!

71. Fun alarm clock song for annoying ringer. Who wants to be woken from a peaceful slumber thanks to an irritating beep? (Waking up early is hard enough.) Choose a fun little melody on the cell phone to wake up to instead!

72. Fancy silverware for plastic. Let’s get a little classy— even in that shabby apartment. Using some nice forks and knives will add some style to that bowl of ramen noodles, making us feel like real adults.

73. Carpooling for driving alone. H.O.V. lane aside, carpooling with a pal can make a morning commute less boring. Besides, it reduces air pollution and cuts down on gas money.

74. Breathing for bein’ a stress mess. Calm breathing can boost relaxation and calm the mind. Take a long, deep breath to relax the bod rather than stressing out.

75. Smiling for frowning. Even when we’re alone, smiling can improve mood. Try grinning in the shower or on the way to work— it may really make us feel cheerful.

76. Book for television. All those zombie shows may not only freak us out, but also give us nightmares. Get a dose of knowledge and read a good novel before bed. It may help us get better sleep, too!

77. Keeping the same bedtime for winging it. Setting a bedtime schedule may help us fall asleep faster, so pick a good time and try to stick to it!

78. Little milestones for big goals. Thinking big is great, but huge goals may take time to reach. Don’t forget the small achievements we can make— they’ll also add up to big, positive change!

79. Clean workspace for clutter. Take some time to put away the laundry and organize the paper-piled desk. Having a clean space may make us more organized and eager to tackle the day.

80. Venting to a friend for bottling it up. Sometimes life isn’t all rainbows and butterflies. When sad or stressed, reach out to a trusted friend instead of holding in the feelings. Just talking could make us feel better!

81. Self-love for self-criticism. We often focus on our faults rather than our worth. Stop pointing out the negative and focus on all those redeeming qualities!

82. Focus on the future instead of dwelling on the past. Don’t focus on yesterday’s issues. Think of the possibilities and go after that goal!

83. Moderation for deprivation. We can still be healthy without skipping dessert. As long as we regulate our indulgences, they can help keep that smile around. So go ahead— treat yo’ self.

84. Planning for procrastination. Got a lot to do? Making a plan, rather than waiting ’til the last minute, helps ensure we get things done.

85. Honesty for excuses. The gym wasn’t too crowded, and the bus actually didn’t come late. Skip the excuses— being honest with others and ourselves is the best option.

86. Comfy shoes for fancy footwear. Blisters and sore soles are never fun, no matter how suave those shoes may look. Better keep it comfy in the foot department.

87. Saying no for over-committing. Sometimes saying no is hard, but agreeing to too much can be overwhelming and bring on sickness. Figuring out what we can realistically commit to will help keep stress away.

88. Color for drab shades. Science suggests wearing red can boost confidence and self-esteem. So save the black for the Batman costume and brighten up that wardrobe.

89. Calling a friend for texting. Phone a friend rather than shooting them a text. It’s more personal, and hearing a friendly voice may lift the spirits.

Bonus!

Reading Greatist for reading anything else on The Internet. We recently discovered the website Greatist, which is packed with health & fitness information that’s trusted and super-relatable. We’ve become so hooked that it’s the only site we visit!

Beta-endorphin response to exercise. An update. Goldfarb, A.H., Jamurtas, A.Z. Exercise and Sport Science Department, University of North Carolina-Greensboro, North Carolina. Sports Medicine, 1997 Jul;24(1):8-16.

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Gavin Allinson Sports Nutritionist BSc (Hons) CISSN 07403 379977 01865 742006

www.SportsNutritionVlog.com www.FourWeekFatLoss.com www.YourSportsNutrition.com

Gavin Allinson Sports Nutritionist BSc (Hons) CISSN 07403 379977 01865 742006

www.SportsNutritionVlog.com www.FourWeekFatLoss.com www.YourSportsNutrition.com

The Connection Between Good Nutrition and Good Cognition http://www.theatlantic.com/health/archive/2012/01/the-connection-between-good-nutrition-and-good-cognition/251227/

I’m looking at getting more beans and pulses into my diet and this looks like a good recipe to try out.

Black Bean Cakes with Fried Eggs and Avocado Crema Recipe http://www.chow.com/recipes/14297-black-bean-cakes-with-fried-eggs-and-avocado-crema

Lentil-Walnut “Paté”

http://www.shape.com/healthy-eating/healthy-recipes/5-healthy-sandwich-makeovers?page=4