Just choose ingredients from each of these categories to turn your salad into a healthy meal.
Not Enough Greens
You can certainly make a delicious and healthy salad without greens, but why miss an opportunity to get those healthy dark leafy greens into your day? Choose spinach, romaine and even finely sliced kale, which will all give you a slew of vitamins and minerals, including vitamins A and K and folate. Use at least 2 cups of greens, since that’s what counts as a 1-cup serving of vegetables.
Not Enough Veggies
Don’t stop at the lettuce. Adding even more veggies will ensure that your salad gives you most of the vegetable servings you need each day. Plus, getting a variety of colors in your diet has added health benefits (it also makes your salad taste and look more delicious).
Not Enough Protein
While all those vegetables add fiber, which helps you feel full, adding protein to your salad turns it into a meal and gives it more staying power. Try adding drained light tuna or even sardines for a boost of omega-3s along with protein. A hard-boiled egg or 3 ounces of grilled chicken or salmon is also a good option.
Don’t Skip Seeds or Nuts
Seeds and nuts are a protein source, but they also offer healthy fats, which are good for your heart. Sunflower seeds or pumpkin seeds add appealing crunch, while toasted walnuts add a buttery flavor. Seeds and nuts are high in calories, so measure your portion before sprinkling on (1 tablespoon is a good amount for your salad).
Be Sure to Add Fruit
Like a salad with a little sweetness? Try adding some fruit. Sliced strawberries pair particularly well with spinach, and chopped apple goes great in your fall or winter salad, but dried fruit is also a good option. Try a tablespoon or two of raisins for sweetness and a little extra fiber and minerals.
Skip the fat-free, premade salad dressings and whip up your own vinaigrette with olive oil and vinegar or lemon juice. Olive oil offers heart-healthy monounsaturated fat. Plus, adding it to your salad will help you absorb all those fat-soluble vitamins (like vitamins A and K) in the vegetables.
Here are some awesome, healthier alternatives to the foods your inner child is craving hard. They’re prepared with mostly whole foods, fewer processed ingredients, and less added sugar. And since they’re all homemade, you can actually control what you’re putting into there.
This simple recipe is a great alternative to the fried options you see in restaurants and freezer meals, and it calls for just cornflakes, sliced boneless chicken breasts or thighs, and a quarter-cup of honey mustard. Get the recipe here.
Nothing is more comforting than a steaming bowl of mac ‘n’ cheese. This homemade version uses less butter and salt, includes veggies, and you can always mix in lower-fat cheese along with the regular kind if you want an even lighter version. Get the recipe here.
Pizza pockets are EVERYTHING. And this copycat recipe is made with whole wheat flour and a from-scratch pizza sauce that’s prepared with fresh tomatoes, basil, and a little bit of salt and pepper. Get the recipe here.
This grown-up version calls for homemade pecan butter (or any nut butter of your choice) and blueberry jam from scratch. That way you skip all the processed ingredients and get straight to the good stuff. Get the recipe here.
Sacha Harland, a Netherlands-based web video editor, ditches all of the sugar in his cabinets for a healthier lifestyle
Sugar: It’s not just lurking in your sweets and sodas.
When you decide to abstain from sugar for one month, the task at first seems like it would be easy: just clear your fridge of soda and juice, and empty your cabinets of sweet snacks and chocolates, and you’re good, right?Sacha Harland, a Dutch member of the web video team, LifeHunters, decided to undertake the task of cutting out added sugar, alcohol, artificial flavoring, and junk food from his diet for one month, and it was a lot tougher than it sounded. He then proceeded to capture his journey in a six-minute vlog.
On day one, he got a physical (he was deemed pretty fit, except for high cholesterol), and proceeded to clean house. Harland threw out things liked iced tea, teriyaki sauce, yogurt, and practically everything else in his kitchen.
“So I have no idea what you’re going to live on, Sacha, but good luck,” one teammate says.
More than half of the Dutch population struggles with being overweight or obese, and Harland’s experiment was meant to illustrate the impact added and processed sugars can have on your life. The first week, he felt fatigued and craved sweet and salty snacks.
By the end of the experiment, Harland lost some weight and his cholesterol levels dropped. He also confirmed sugar’s addictive tendencies, because the cravings were gone: Harland’s tastes completely shifted, and he now had more of a taste for cleaner, healthier foods.
Ironically, Harland is part of the same web video team that pranked organic food-loving people last year into believing cut-up McDonald’s food was the latest gourmet food trend.
What does it take to become the number one tennis player in the world?
A lot of practice. Nerves of steel. And, if you’re Novak Djokovic, a strict gluten-free diet that he says has played a major role in helping him attain the number one ranking. The newly-crowned U.S. Open men’s singles winner and reigning Wimbledon champion reveals what he eats during a tournament, in an exclusive Eat This, Not That! adaptation from his book Serve to Win. Here’s the food that fuels his quest to win his 10th Grand Slam title.
Grand Slam Secret #1
Start Drinking in the Morning
Most of us have morning rituals, but mine is probably stricter than most.
The first thing I do out of bed is to drink a tall glass of room-temperature water. I’ve just gone eight hours without drinking anything, and my body needs hydration to start functioning at its peak. Water is a critical part of the body’s repair process. But I avoid ice water, for a reason. When you drink ice water, the body needs to send additional blood to the digestive system in order to heat the water to 98.6 degrees. There’s some benefit to this process—heating the cold water burns a few additional calories. But it also slows digestion and diverts blood away from where I want it—in my muscles.
Eat This, Not That! tip: Also drink a cup of tea. Barberry, rooibos, pu-erh and white tea are proven fat-blasters, and we’ve included them in our best-selling diet plan (on which test panelists lost an amazing 10 pounds in one week): The 7-Day Flat-Belly Tea Diet and Cleanse!
Grand Slam Secret #2
Eat Some Honey
The second thing I do might really surprise you: I eat two spoonfuls of honey. Every day. I try to get manuka honey, which comes from New Zealand. It is a dark honey made by bees that feed on the manuka tree (or tea tree), and has been shown to have even greater antibacterial properties than regular honey.
I know what you’re thinking: Honey is sugar. Well, yes, it is. But your body needs sugar. In particular, it needs fructose, the sugar found in fruits, some vegetables, and especially honey. What it doesn’t need is processed sucrose, the stuff in chocolate, soda, or most energy drinks that gives you an instant sugar shot in the body, where you feel like “Wow!”
I don’t like “wow.” “Wow” is no good. If you have “wow” now, that means in thirty minutes you’re going to have “woe.”
Grand Slam Secret #3
Eat a “Power Bowl” for Breakfast
After a little stretching or some light calisthenics, I’m ready for breakfast. Most days I have what I call the Power Bowl, a normal-sized bowl I fill with a mixture of:
Gluten-free muesli or oatmeal
A handful of mixed nuts—almonds, walnuts, peanuts
Some sunflower or pumpkin seeds
Fruits on the side, or sliced up in the bowl, like banana and all kinds of berries
A small scoop of coconut oil (I like it for the electrolytes and minerals)
One bowl of these ingredients is generally enough for me. If I think that I will need something more—I rarely do—then I wait about twenty minutes and have a little gluten-free toasted bread, tuna fish, and some avocado. I love avocado; it’s one of my favorites.
Grand Slam Secret #5
Pack Your Lunch with Carbs
For me, a typical lunch is gluten-free pasta with vegetables. The pasta is made from quinoa or buckwheat. As for the vegetables, the selection is vast. Arugula, roasted peppers, fresh tomatoes, sometimes cucumber, a lot of broccoli, a lot of cauliflower, green beans, carrots. I combine the vegetables with the pasta and some olive oil and a bit of salt. (I should say that on match days when I know I’ll have to practice around noon and play a match around three, I have a heavy protein with my lunch, as a foundation for the match. But in general, pasta is all I need.)
During practice, I go through two bottles of an energy drink containing fructose extract. It’s not too heavy in the stomach, but allows me to replenish. The ingredients I look for in a drink are electrolytes, magnesium, calcium, zinc, selenium, and vitamin C. The magnesium and calcium help with heart and muscle function and prevent cramps. If it’s a humid day, I also have a hydration drink with electrolytes because I lose a lot of liquids.
After practice, I have an organic protein shake made from water mixed with rice or pea protein concentrate and some evaporated cane juice. I don’t drink whey or soy shakes. I find that, for me, this is the fastest way to replenish.
Before a match, when I really want to fire up, I usually eat a power gel with twenty-five milligrams of caffeine. During the match, I eat dried fruits like dates. I have one or two teaspoons of honey. I always stick with sugars derived from fructose. Besides these examples, the vast majority of the sugar I consume comes from the training drinks I mentioned.
Grand Slam Secret #8
Have a Meaty Dinner
Later, when it’s time for dinner, I eat protein in the form of meat or fish. That usually means steak, chicken, or salmon, as long as it’s organic, grass-fed, free-range, wild, etc. I order meats roasted or grilled, and fish steamed or poached if possible. The closer a food is to nature, the more nutritious it is. I pair it with a steamed vegetable like zucchini or carrots. I may also have some chickpeas or lentils, or occasionally soup.
When doctors diagnosed Indie Lee, a happy-go-lucky New Yorker, with a rare brain tumor and only six months to live, Indie Lee did the unheard of: She turned her life sentence into a life calling. Upon discovering her tumor was likely the result of environmental factors, Indie found a new lease on life and decided to devote herself to crafting the Indie Lee Collection— an eco-friendly collection of all-natural skincare products that are sophisticated, stylish, safe and make a difference.
Acne scars and age spots are some of the biggest skin-care concerns people have. Although many of us have taken to finding the perfect concealer, there are actually a few natural remedies readily available. There are four main ingredients that will lighten these issues — so that you can be a little less reliant on that color-correcting tube, and focus on solving these problems long-term.
Squalane Squalene is a lipid found naturally in skin as part of our sebum (which is responsible for keeping our skin and hair healthy). At birth, 12% of our skin’s sebum is made up of squalene. By the time we’re in our mid-to-late 20s, the body’s squalene factory slows down. Fortunately, its botanical version — squalane — which can be derived from olives, can be applied topically to feed important processes in the skin, like helping cell turnover continue at a healthy rate, diminishing age spots and hyperpigmentation, guarding skin from premature aging, and stimulating blood flow for a rejuvenated and balanced complexion.
Squalane also has amazing moisturizing properties and can be applied on its own or in a moisturizer containing the effective ingredient. I strongly recommend you know where the squalane you’re using is sourced from, since it can be derived from plants (as my 100% olive-derived Squalane Facial oil is) or animals — such as shark liver. It’s just as easy to get radiant skin with high-quality, plant-based products as it is with those that are tested on animals.
Apple-Cider Vinegar Right now, apple-cider vinegar is like the newest celebrity of the skin-care community. It’s a star with major staying power. I’ve been committed to incorporating it into my skin-care regimen for several reasons: It’s an amazing natural ingredient made by fermenting pressed apple juice, it contains alpha-hydroxy acids to remove dead skin cells and reveal a more even skin tone, and you can buy it at the grocery store for less than $10.
I recommend using organic ACV with the “mother” in it (that’s the murky sediment at the bottom of the bottle where the good nutrients come from). To create a wonderful natural toner, simply mix one part ACV with two parts distilled water, shake before using, and apply with a cotton pad. It balances the acid mantle, removes dead skin cells, helps fade brown spots, and smoothes skin. I use it once a day, in the morning. It is a bit smelly, but the benefits far outweigh its scent!
Rosehip-Seed Oil This wonder oil has both astringent properties and a high vitamin A (retinol) concentration. It is great at treating and healing acne, assisting in all-over skin-spot fading, and reducing the appearance of acne scars due to its high level of linoleic acid. Use it generously to combat stretch marks and burns on your hands and forearms, as well as scars from cuts and bug bites. It can even help heal brittle nails and ragged cuticles.
Found in many natural cleansers, moisturizers, body washes, and body oils, rosehip oil may be listed on labels as rosa rubiginosa seed oil. Don’t get it confused with rose-flower oil, which has different benefits and may cause allergic reactions. And, if you need another reason to try it, it’s also a fan favorite of many supermodels.
Lemon Juice Lemon juice is packed full of vitamin C and citric acid, the ultimate duo when it comes to lightening and brightening. Squeeze a few drops of it directly onto dark marks as a daily spot treatment. If you want to lighten your elbows, cut a lemon in half and use your elbow as a juicer! Spray tan gone bad? Slice a few lemons and add them to your bath to help get rid of that orangey glow.
Because when you have zero time in your day and need to grab something fast, you’ll go for the peanut butter cup every damn time. BUT if you already have something satisfying and better for you on hand: snack win!
HOWEVER, if you hear one more person call a handful of almonds a snack, you can rightfully throw it in their face.
Here are 23 better, more interesting options that will awaken your starving soul.
They’ve all been made (and devoured) by real, seriously healthy people who say things like “satiety” and “fuel your body.” Steal their snackspiration so you’ll never have to go head-to-head with the vending machine again.
1. Open-Faced PB & Blueberries
“This is one of my favorite snacks. Almond butter is a great way to start the day with some awesome protein. And blueberries are my favorite fruit because they’re super low in sugar. When I eat bread it’s ONLY Ezekiel, which is a sprouted grain bread that has no yeast.” —Gabrielle Bernstein, author of Miracles Now
2. Egg and Apple Combo
Courtesy of Aaron Flores
“Eating should stimulate all of our senses, and a perfectly cooked hard-boiled egg is about as good as it gets for me. Paired with a green apple, this is the perfect snack to satisfy any hunger and please your palate as well.” —Aaron Flores, RDN, California-based nutritionist specializing in intuitive eating and Healthy at Every Size (HAES)
3. Spiced Apple Chips
“The recipe is incredibly simple — only very thinly sliced apples sprinkled with a little apple pie spice and popped in the oven on a low temperature for a couple hours. The outcome is nutritious and delicious and a great substitute for fried chips. My husband and I brought a bunch of them hiking with us — they make a great portable snack.” —Anne Mauney, MPH, RD, founder of fANNEtasticfood.com
4. Avocado Toast
Courtesy of Amelia Winslow
“My favorite way to eat avocados is smashed onto toast with a sprinkle of salt and a few red pepper flakes. If I’m really hungry I add a fried egg. The healthy fat from avocado plus carbohydrates from bread makes it ultra-satisfying and always delicious.” —Amelia Winslow, MS, MPH, nutritionist and founder of Eating Made Easy
5. Spicy And Sweet Roasted Chickpeas
Courtesy of Nita Sharda
“I like this as a snack for when I’m craving something savory. The crunchy bite size peas are also loaded with protein and fiber, so a little goes a long way.” —Nita Sharda, RD, owner of Carrots and Cake Balanced Nutrition Consulting (See the full recipe here.)
6. Banana Nut Toast
Courtesy of Anjali Shah
“This is a slice of sprouted wheat bread with ½ tablespoon almond butter, ½ tablespoon peanut butter, ¼ sliced banana and 1 teaspoon chopped walnuts on top — with an optional sprinkle of cinnamon and drizzle of honey. This delicious snack packs a protein and fiber punch guaranteed to keep you full in between meals.” —Anjali Shah, board certified health coach and founder of The Picky Eater
7. A Makeshift Pudding Cup
“Greek yogurt mixed with some chocolate protein powder and raspberries makes for a perfect high-protein snack under 200 calories. You’re getting a good source of probiotics from the Greek yogurt, antioxidants and fiber from the raspberries, and an extra boost of protein from half a scoop of whey protein.” —Katie Yip, New York City-based Pilates teacher
8. Miso Zoodle Soup
“I love noodle soup, but most are just carb bombs in a bowl. I used my new spiralizer to make zucchini noodles, then whipped up miso broth, which contains probiotics that boost gut health by supporting digestion, and then tossed in some carrots, mushrooms, ginger, and spinach.” —Michele Promaulayko, editor-in-chief of Yahoo Health and author of the new book 20 Pounds Younger
“These no-bake snack balls are made with antioxidant-rich frozen wild blueberries. If you eat them right away they are super cold and refreshing, but if you let them thaw a bit they are melt-in-your-mouth delicious!” (See the full recipe here.) —Danielle Omar, MS, RD
10. A Picturesque Cheese Plate
“This is a simple, on-the-fly appetizer made up of stuff I had in the fridge — olives, grape tomatoes, caper berries. Anchoring the plate is a hunk of feta cheese that I dressed up with some chopped oregano from the garden and red onion.” —Monica Reinagel, licensed nutritionist and host of the Nutrition Diva podcast
11. Fruit Pizza
“This watermelon ‘pizza’ is a perfect low-calorie treat that satisfies the sweet tooth, replenishes your muscles, and hydrates your body. Ideal for a hot summer day, a party snack, or post-workout, since it will help replenish glycogen stores in your muscles and aid recovery. Both the watermelon and banana also help with bloating! ” —Idalis Velazquez, NASM-CPT, founder of IV Fitness
12. A Loaded Sweet Potato
Courtesy of Anjali Prasertong
“My favorite mid-morning snack is a leftover roasted sweet potato, split open and stuffed with a couple dollops of plain Greek yogurt. If I’m feeling fancy, I’ll sprinkle it with furikake, a super-flavorful Japanese seasoning mix with toasted nori and sesame seeds. With all the protein, healthy carbs, and fiber, it’s a snack that keeps me satisfied for hours.” —Anjali Prasertong, contributing editor at The Kitchn and graduate student studying to become a registered dietitian
13. A Fruit Smoothie That Only Looks Like a Daiquiri
“California Sunshine Smoothie! Yummy — 139 calories and 7 grams of fiber. Try it! All organic: 10 strawberries, 1 orange, ½ a medium banana, 1 cup of ice, and water!” —Jeanette Jenkins, president of The Hollywood Trainer
14. Cheese, Crackers, Tomatoes, and Veggies
“This great combination keeps you full and promotes satiety. Protein comes from the delicious mozzarella cheese (a low-fat selection), the fiber comes from the high-fiber crackers (one with 5 grams of fiber or more), and vegetables!” —Shelly Marie Redmond, RD, author of Eat Well and Be Fabulous
“A good, satisfying, filling snack and the tasty health benefits of cinnamon and SunButter — a healthy option for anyone with nut allergies. It also has more unsaturated fat, magnesium, iron, zinc, and vitamin E than peanut butter.” —David Kirsch, celebrity trainer and founder of David Kirsch Wellness
17. Cheddar Kale Chips
“Dedicated to all the people who are over ridiculously priced kale chips. These savory chips make for the perfect snack, and won’t hurt your pockets.” (See the full recipe here.) —Wendy Lopez, nutritionist, and Jessica Jones, MS, RD, co-hosts of Food Heaven Made Easy
18. A Cookie You Can Make IN A PAN
“Cookies have been a great tool for me when I train really hard in the gym and need a carbohydrate or sugar boost to refuel my muscle and liver glycogen. Often store-bought cookies are too high in fat to be a good post-workout tool. Therefore, I get creative in my kitchen and got obsessed with a cookie that gets cooked in a pan. I dreamed of something that was part pancake, part gooey and crunchy cookie! This is ¼ cup quick-cooking oats, 1 tablespoon coconut flour, 1 tablespoon agave nectar, 1 whole egg, 1 scoop chocolate whey protein powder, Stevia-sweetened chocolate chips, and a dash of salt. Stir it up and add a splash of milk if needed for consistency. Cook in a nonstick pan sprayed with coconut oil. Cook on low and flip when it starts to bubble — just like when cooking pancakes. It’s only 330 calories!” —Holly Perkins, CSCS, author of the upcoming Lift to Get Lean
19. Crudités For One
“This is what I typically eat as a mid-morning snack. It is carrot sticks, celery sticks, half an avocado, beetroot, and spinach, accompanied with almond butter and cottage cheese. This gives the perfect balance of protein and veggies to keep me satisfied and full until the next meal.” —Aina Hussain, registered nutritionist and founder of The Fruitful Foodie
20. Cauliflower Fries
From her Instagram: “I just made French fries out of cauliflower and @questnutrition protein powder. Hey! Don’t say ew until you try it. It’s seriously amazing!” (See the full recipe here.) —Cassey Ho, creator of POP Pilates
21. This Bright and Cheery Deliciousness
“I love because it I looove fresh fruit and veggies — and goat cheese and avocado call my name regularly! It’s a perfect mini meal or snack, because it’s packed with nutrients including antioxidants and fiber to help keep you full. Plus the healthy fat in avocado provides satiety, and who doesn’t love the sweetness of mango and taste of goat cheese? The combo may seem funny, but it is a real food combo that is a winning gem. Promise!” —Keri Glassman, MS, RD, CDN, author of The New You and Improved Diet
22. Kale Guacamole Wraps
“Just wilt kale or any other leafy green by soaking in warm water for a few minutes, then stuff with whatever you want and enjoy!” (See the full recipe here.) —Wendy Lopez, nutritionist, and Jessica Jones, MS, RD, co-hosts of Food Heaven Made Easy
23. A Smoothie In A Bowl
Courtesy of Kath Younger
“One of my favorite snacks is a smoothie made with oats served in a bowl. This one is a cup of frozen berries, half a banana, a cup of milk, and a quarter cup of oats thrown in a blender, then topped with toasted buckwheat and nut butter. The oats give the smoothie a nice doughy taste, plus they amp up the nutrition with extra fiber and energy! And enjoying it as a ‘soup’ means I savor every last bite.” —Kath Younger, RD, founder of Kath Eats Real Food
Of all the so-called superfoods, the tiny chia seed just may be the mightiest of them all, and is certainly one of the most versatile. Once most associated with gag gifts (yep, chia seeds are what sprouted “hair” all over that Chia Pet you got in fifth grade), these nutritional powerhouses are packed with omega-3 essential fatty acids and antioxidants and are a great source of fiber—in fact, just 2 tablespoons of chia seeds fulfills almost half of your daily fiber requirement. They have more calcium than milk, more antioxidants than blueberries, and more potassium than bananas, and pound for pound are quite rich in protein, although you’d have to eat quite a lot to satisfy your protein requirements—and remember, they are positively full of fiber. On the plus side, chia seeds don’t need to be ground, as flaxseeds do, in order for your body to access their nutrients; you can sprinkle whole chia seeds directly on salads or cereal, or stir them into stews and baking batters for a nutritional boost.
Turbo-charge your morning meal with chia seeds! (Photo: Amy Neusinger)
When mixed with liquid the coating on chia seeds dissolves and forms a gel, a reason they are often used as an egg replacement in baking recipes. Soaking makes the seeds less crunchy but also makes it easier for the nutrients to be absorbed into your system. Commercially bottled chia beverages have become very popular, but you can easily make your own for a lot less. (For a refreshing and throat-soothing hot or cold drink, try swapping out the flaxseeds in the Flaxseed Lemonade, issue 20, for an equal quantity of chia seeds.)
My favorite way to eat chia seeds, though, is in this easy overnight pudding. It’s almost like magic; as the mixture sits in the fridge the texture becomes smooth and creamy, no cooking required. It couldn’t be easier and it’s the perfect neutral canvas for a few berries, nuts, or some crunchy granola. Make a big batch on the weekend and know you’ll be starting off your day with the fuel you need to set a personal best all week long!
Chia Seed Pudding
This is a real treat: a no-cook creamy pudding that’s good for you. Once plumped in almond milk and creamy yogurt, chia seeds remind me of tapioca—only they are high in omega-3s and fiber. Chia seeds can be found in some grocery stores these days as well as in natural foods stores. The great part, too, is that you make this pudding the night before. Come morning, you just pull it out of the fridge and top it with some almonds and fruit, and breakfast is ready. (From Giada’s Feel Good Food)
1 cup vanilla-flavored unsweetened almond milk
1 cup plain low-fat (2%) Greek yogurt
2 tablespoons pure maple syrup (preferably grade B), plus 4 tablespoons for serving
1 teaspoon pure vanilla extract
⅛ teaspoon kosher salt
¼ cup chia seeds
1 pint strawberries, hulled and diced
¼ cup sliced almonds, toasted (see Cook’s note)
1. In a medium bowl, gently whisk the almond milk, yogurt, 2 tablespoons maple syrup, vanilla, and salt until just blended. Whisk in the chia seeds. Let stand for 30 minutes. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.
2. The next day, in a medium bowl, toss the berries with the remaining 4 tablespoons maple syrup. Mix in the almonds.
3. Spoon the pudding into 4 bowls or stemmed pudding glasses, mound the berry mixture on top, and serve.
Cook’s Note: To toast sliced almonds, arrange in a single layer on a baking sheet. Bake in a pre-heated 350°F oven until lightly toasted, 6 to 8 minutes. Let cool completely before using.