Working out does wonders for your health and for your body, but it can't do it all. You need to pair a good workout routine with a smart, steady and healthy diet. More importantly, you need to eat the right foods at the right time to fuel your body and to get the best results out of your workouts. Here are some tips to help you plan. 

What to eat before your workout:

Your muscles rely heavily on carbs for energy, especially during intense workouts. Complex carbohydrates like whole wheat bread or pasta, fruit and veggies paired with a bit of protein work best as your pre-workout meal. Be conscious of the actual volume of food you eat as too much might slow you down during your workout. 

What to eat while you workout:

Most of your workouts won't require you to eat, but you should hydrate every 15-30 minutes. If you are planning on an extremely long endurance workout you might consider packing an energy bar or some fruit to help maintain your blood sugar for the entire distance. 

What to eat after your workout:

The best thing to do is to eat right after your workout. You should eat within 60 minutes of your workout but anything past 2 hours will reduce your body's ability to use the food to recover. After your workout your body NEEDS PROTEIN! This gives your muscles the building blocs they need to repair the damage from your workout which means more muscle and stronger muscle for you. The last and most important thing to do is REHYDRATE! Your body can't run at it's best unless you keep it hydrated. 

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We all love saving calories here and there. We do that by making healthy choices, but what if the foods you thought were healthy were secretly loaded with calories? Unfortunately that is the case. Here are some foods that might be sneaking by your calorie radar. 

1. Raisins - They definitely aren't bad for you but one little box has 129 calories and you can get the same from two full cups of grapes. 

2. Grape Nuts - This healthy and filling cereal offers over 400 calories for just one cup. It's also loaded with sodium so our recommendation is to seek out one of the many other healthier options. 

3. Peanut Butter - It's great in moderation but consider that just two tablespoons offers as many calories as a Snickers bar. 

4. Dark Chocolate - Yes, it is the healthier option and is proven to provide the body with anti-oxidants, but, again, it's all about moderation. Some bars have as much as 600 calories. 

5. Greek Yogurt - The plain kind is loaded with protein and low on carbs but most people don't like the taste of plain. This is where the problem starts. The flavored varieties of greek yogurt crank up your sugar intake so flavor with caution. A teaspoon of honey might be just enough to sweeten it up for you. 

6. Whole Wheat Bread - Just because it's healthier, doesn't mean it has any less calories than any other variety of bread. Look at the label before you get too bread-crazy. 

7. Olive Oil - Just two tablespoons comes with over 200 calories. It has been proven to be healthier for your heart than other cooking oils but that doesn't mean you can drench your meal in it. 

8. Trail Mix - It's a mix of a bunch of healthy ingredients so it can't be all bad right? Just one cup can put you up an extra 700 calories!  It was designed to be high in calories to help sustain hikers as they worked their way through dangerous trails and up mountains, not just a snack for everyday Joe or Jane. 

9. Ramen Noodles - Admit it, ever since college you've had the occasional craving. One block of Ramen adds close to 400 calories to your day making it a meal instead of a snack. 

Find more deceiving and calorie loaded snacks here. 

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You've been doing so well, but the big day is almost here. The day of chocolates and sweets and a big fancy dinner, Valentine's Day. Some might be facing the terrible decision of trying to avoid the sweets all together or to just give in to temptation and work it off later. Lucky for you, we found  a few great ideas from Shape to help you make the best compromise possible. 

Here are some healthier sweet treats to enjoy:

1. Chocolate Ginger Mousse  

175 calories, 4.5 grams fat

No Valentine's Day is complete without some chocolate! Indulge your sweetheart with this creamy mousse recipe from Chef Anthony Stewart of the Pritikin Longevity Center in Miami, Florida. Healthy ingredients like tofu and ginger juice are masked by a rich chocolate flavor. Your valentine will never guess this dessert is sugar-free with zero grams of trans fat!

Ingredients:
4 oz. Hershey unsweetened cocoa powder
1/4 c. hot water
12 oz. extra-firm silken tofu
1/4 c. Splenda
2 tsp. vanilla extract
2 tbsp. fresh ginger juice (grate the ginger root and squeeze to extract juice)

Directions:
Combine cocoa powder and hot water in a stainless steel bowl. Cook slowly over a hot water bath for 5 minutes until the mixture is like fudge. In a food processor blend tofu for 1 minute, add fudge, Splenda, vanilla extract, and ginger juice and blend until smooth. Place mixture in parfait glass. Garnish with raspberries or as desire and serve cold.

Makes 4 servings.

 

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This may seem contradictory to most healthy eating tips you've heard, but it works. Snacking helps you control your blood sugar and your hunger which in turn prevents craving-driven binges and makes it easier to control your portion sizes. The key to making this work is choosing the RIGHT SNACKS. Here are some of the best. 

1. Kashi Chewy Granola Bars - They're made with real nuts and whole grains and they offer a low calorie intake for the amount of fiber and protein you get in return. 

2. Frozen Peas And Corn - Celery sticks can drive a lot of people away from snacking on veggies but try grabbing half a cup of these frozen treats. They're a bit sweet and refreshing at the same time and have the right nutritional content to satisfy you till the next meal. 

3. Plain Greek Yogurt - Stay away from the high-sugar and syrupy flavored varieties. Instead grab plain greek yogurt with no fat, low calories and plenty of protein. If you need to sweeten it up try adding fresh fruit or a little bit of honey. 

4. Fancy Up Your Apple - We all know what they say about an apple a day but they also help with weight loss. It's easy to get bored of eating an apple whole so try chopping it up and mixing it with walnuts or a spoon of real maple syrup. 

5. Oatmeal - Oatmeal is more filling than dry cereal and offers the same amount of calories and fiber. A great way to start your day or the perfect snack to bring with you to the office. 

Find more healthy weight loss snacks here. 

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Don't you think that you deserve a nice relaxing evening...in a hot tub? You work out, you work, you cook and clean and do all of the things that NEED to get done, don't you deserve some nice relaxation? We think you do and that's why we want to give you this hot tub from Prestine Pool and Spa! Find out all of the different ways you can be entered to win below. 

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Cravings attack without warning and there's almost nothing we can do!

"Almost" is the key word and "willpower" is your new weapon of choice. Sometimes it feels like it's near impossible to fight back your sweet tooth or to tame your cravings for salty snacks, but it can be done!  We put together few tips to help you arm yourself with enough willpower to overcome any craving that may attack.

1. Spend Time Thinking About Absolutely Nothing - Some people call this meditation but the point is that it works. When you have so many ideas and to-do's running through your brain you start to do things, like snacking, without really making the conscious decision. Take about five minutes a day to clear your head and think about nothing. This will actually make it easier for you to be conscious of all of the decisions that you make. 

2. Outthink Yourself - Think ahead to all of the points in the day that might cause you to break down. The 2 o'clock snack attack, Happy hour after work, donuts on the break table etc. Once you identify all of these traps, create a better alternative. Bring some healthy snacks to counter any temptation at work and schedule  a workout or activity with a friend for happy hour. 

3. Weigh Your Consequences - Every time you're faced with a craving or a temptation, think about your goals and how much work it will take to keep you on track. If you eat that jumbo cream cheese muffin you're going to have to go back to the gym tonight or cut your dinner down to almost nothing. When you see the negative consequences it's easier to say no. 

Find more fitness and health tips here. 

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Can you limit your sitting and sleeping to 23 and 1/2 hours a day?

It may seem like a crazy question but if you combine work, eating, and sleeping all together how much time are you spending essentially motionless? Sedentary lifestyles have become more and more common as people's jobs require less physical work and even most forms of communication happen while sitting still. Check out the video below to hear some shocking facts on how just a little exercise can help you live a longer, happier and healthier life. 

 A Doctor-Professor answers the old question "What is the single best thing we can do for our health" in a completely new way. 

 

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Snacking is the quickest way to overload yourself with extra calories. Since having a Superbowl party is just as much about the food as it is the football we thought it would be nice and maybe even helpful to give you some healthier options. 

 Switch out your regular old potato chips for veggie chips. Health.com recommends the 365 Everyday Value Veggie Chips. You can eat up to 40 chips and walk away with only 130 more calories. 

If you're making the move towards pita chips try out Stacy’s Multigrain Pita Chips. Great to pair with hummus and they aren't short on flavor. Only 140 calories per ounce so you can loose some of that snacking uilt. 

If you are a die hard potato chip fan, try Cape Cod 40% Reduced Fat Original Potato Chips. These spuds are cooked in heart-healthy canola oil and then spun to get rid of the extra fat. 140 calories for about 23 chips isn't really a bad trade. 

If you're a tortilla chip lover than you're in luck. Try the Wild Harvest Organic Blue Corn Tortilla Chips they're light and crispy but you won't crumble into any bowl of salsa or queso. 140 calories for about 14 chips, that should hold you till halftime. 

HereAre Some Healthy Dips To Go With Your Healthy Chips.

Best Hummus
Sabra Tahini Hummus

No bland taste here: The extra tahini adds a nutty kick. 
Calories: 80 for 2 tablespoons

Best Salsa
Wholly Guacamole Wholly Salsa Mild

Chunky chopped tomatoes, peppers, lime juice, and cilantro—yum. 
Calories: 10 for 2 tablespoons

Best spicy
Eat Well Enjoy Life Spicy Yellow Lentil Hummus with Sunflower Seeds & Apricot

 

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FitnessHealthZone.com put out this great infographic with some well known and some lesser known facts about fitness. Did you know that the human body has more that 600 muscles? Or that since your heart rests between each beat it spends about 20 years of your life not doing anything?  Look below for more interesting facts. 

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Losing weight isn't just about cutting calories and working out. It's about eating the right foods. Here are the foods that will give your body what it needs while controlling your cravings and helping you feel satisfied. 

1. Whole Wheat Pasta - Whole wheat helps to maintain your blood insulin levels and also prevents your body from depositing fat. These aren't light on calories so watch your serving size. Too much of a healthy things is still too many calories and will result in weight gain.

2. Lean Meat - Protein is the substance that actually helps a meal hold you off till the next one. It's also the easiest nutrient for your body to use. Fuel your body with lean protein to help build lean muscle and burn more calories throughout the day. 

3. Dairy Products - Low-fat and a great source of protein, what's not to love? Usually the best snacks to eat after a workout as they have a great balance of protein, fats and carbs. Surprisingly a class of 2% chocolate milk is as close to the perfect recovery drink you can get. 

4. Beans - They're cheap, loaded with protein, but that's not all, add that they're a great source of fiber and you have not only the magical fruit, but a great food for weight loss. They're are also incredibly versatile. You can season them up and add them to almost any meal helping you feel more full and eat less overall. 

5. Colorful Produce - Go beyond the one apple a day. These are usually low in calories and high in fiber and sometimes water. So you can fill up in more ways than one without really filling up the calorie tank. 

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