You Are Losing Time And Cash On Doctor Visits

The things you do - or even do not do - during your doctor's visit will surely have a profound effect on just how well it will go. You understand your own body, signs and symptoms, and also your issues better than anyone else and thus have got a whole lot to add to any kind of conversation with the doctor. In this article, ten crucial actions to take to have a much better doctor appointment.

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Tackling Dehydration - 3 Useful Remedies To Consider And 3 Basic Mistakes To Avoid

Water plays a vital role in many bodily functions and processes. It plays a significant part in dissolution and distribution of essential nutrients, vitamins, and mineral to the cells in our body. Digestion, metabolism, regulation of body temperature, lubrication of joints, and removal of toxins---the body relies heavily on water for performing these important functions.

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Top Things You Should Do To Achieve Healthier Living

Maintaining good health is the key to longevity and the key to keeping suffering at bay. Bad lifestyle habits have led many people to diseases and health problems, some of which can be fatal. A few changes in the way you live your life can bring plenty of positive changes to your life and achieve healthier better living. Below are some of the changes or things you can do to start living a healthier life.

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Elements That Play a Role In Boosting Good Health

Healthy living is very important, especially in the modern world where diseases and illnesses seem to surround us. Plenty of modern conveniences and lifestyle changes have contributed to poor health that is to blame for the endless suffering a large number of people go through today as far as health is concerned. If you want to improve your health, there are key elements that you should think about for your approach to better living.

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Health Benefits of Chiropractic Care Explained

Stiff muscles, sore backs, and a myriad of other issues plague the body as it ages. Chiropractic care is a commonly recommended treatment for these sorts of problems. However, many people don't understand the intricacies of chiropractic care, what it entails, or even why it can be beneficial. However, the following benefits can be just the relief from pain a person needs.

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Medical Supplies - New Technology Allows Customers to Buy From Manufacturers Directly

Wouldn't it be great to have free access to an online portal, a Medical Supply Store, which allows you to buy your products and supplies directly from the manufacturers? You simply place your order and wait for it to be delivered. Well, that now exists.

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What You Should Know About Flu Vaccines For Children

The flu vaccine is given annually to children who are above the age of two. It helps to protect these children from various kinds of illnesses that are often in the air during the season. More than a hundred kids die from flu in the country every year so it is important to try to prevent as many diseases as possible. It can also cause a lot of complications that can last for years if not treated properly. This makes it essential for all children.

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Slow Down! Enjoy Your Food and Enjoy Your Life

How long does it take you to eat a meal? 5 minutes, 10, 20? You may have learned that it takes at least 20 minutes for your brain to get the message that you are full. Many of us don't spend enough time eating to wait for that message. In addition to preventing overeating, eating more slowly can have other significant benefits.

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Simple Ways of Having A Healthy Day

Skincare products are there to help you achieve a beautiful natural skin tone. It is however important to note that a healthy lifestyle is equally important if you would like to be happy with your life. Put yourself on a healthy diet and perform some simple body exercises to realize just how much transformation you are able to achieve within a short time.

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Why Many Health Experts Strongly Recommend Group Fitness Training

One of the best ways to improve health and maintain a healthy fitness level is through exercise and fitness training. However, not everyone likes to exercise especially when they do not have anyone with them. And so, many health experts actually recommend group fitness training.

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Concussion Puzzle's Missing Piece

Neuroelectrical scans should be the gold standard for assessing concussions. They should be comprehensive and encompass visual and auditory processing.

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Understanding Sclerotherapy - A Basic Overview Of This Treatment

One of the many ailments that affect the human body as a result of venous disorders is Varicose Veins. This condition creates a situation where the blood flow in legs gets sluggish while making its way back towards the heart due to faulty valves in veins. The result - the affected leg veins become swollen and begin to protrude from under the skin, taking on a knotty appearance that is characteristic of the varicose vein condition.

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Symptoms, Causes And Treatment Of Spider Veins

Most of the people wouldn't know that spider veins and varicose veins are actually two different conditions with the latter more serious than the former. Varicose veins are raised, large and swollen blood vessels usually developing in legs in a twisted pattern. Spider veins are also twisted, however, they are of a different color. Spider veins are smaller than varicose veins and can be red, blue or purple colored blood vessels. Both these veins are visible through the skin.

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Can A Robot Go to Work for You? Or Perform Your Next Surgery?

According to a new study, the market for telepresence robots is developing rapidly and will have a significant impact on collaboration and communication in the enterprise, education, healthcare, and consumer markets. But what are telepresence robots and what do they do? Telerobotics is the area of robotics concerned with the control of semi-autonomous robots from a distance, chiefly using a wireless network or tethered connections.

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Chiropractic Healing Therapy: To Get Better Health Standards

The Chiropractic is a healing therapy which deals in the curing of the muscle and bone system of the human beings. This also involves the healing of the nervous system.

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A Guide on Natural Solutions For Life

Himalayan precious stone salt is far better than conventional iodized salt. It has been used since ancient times and is scientifically proven to be best for health.

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How to Use Himalayan Salt to Gain Better Health

This article expands the idea of Himalayan salt as a huge health benefit. The medical and other advantages of Himalayan salt reveal its importance and usefulness.

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Build the Perfect Healthy Sandwich for Weight Loss

 

I could eat a sandwich every day for the rest of my life. Love the taste, the mouthfeel, the satiety, and the portability. What I don’t like is that those bread calories can add up pretty quickly, especially if I stray from standard sliced bread. (Calories in wraps and tortillas can be deceptively high). There are so many ways to make a really satisfying sandwich that slims.

Let’s talk protein first. The key is to choose lean, lean, lean: you don’t want to waste precious calories on fats in bacon, fatty steak, or fried chicken. Veggies are easy, but don’t stop with the obvious lettuce and tomato. You can fold in extra nutrients and fantastic flavor by trying fresh or roasted peppers, darker greens like spinach or kale, or leftover grilled veggies.

Finally, compare calories in different spreads. Mustard is almost a freebie, while mayo and “salad dressing” (e.g, Miracle Whip) are nearly all oil, with lots of calories. Sometimes I’ll use hummus or guacamole as my spread, but I use a light hand so I don’t blow calories out of the water.

Use this chart to mix and match your favorite ingredients for a perfectly portioned sandwich every time.

 

 

 

Reader’s Digest’s Editor in Chief Liz Vaccariello calls her latest book, Stop & Drop Diet, her easiest plan ever. The book and online course teach you how to stop eating unhealthy versions of the foods you love so you can drop up to five pounds in the first five days—and keep losing. You’ll get a mix-and-match 21-day meal plan designed for weight loss and balanced nutrition, plus hundreds of easy weight loss tips and tricks via videos, quizzes, slideshows, and other interactive tools. Learn more and buy the book and course here.

The post Build the Perfect Healthy Sandwich for Weight Loss appeared first on Reader's Digest.

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Chiropractic Care For Your Well-Being

If you have just heard about chiropractic care, you may be a little skeptical about visiting a chiropractor. But this form of treatment can make a big difference to those who suffer from different kinds of pain and discomfort. Not only does this type of treatment help to get rid of the pain but it is also a good treatment for your regular well-being.

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Getting Familiar With The Flu Vaccine

The flu vaccine is available as a shot or as nasal spray. The vaccination process is completely safe for children above the age of six months and adults. Here is a little information that will help you understand the importance of this annual vaccination.

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How to Redefine Failure

Last week during a coaching session, a client told me "If I measured my success solely on this past week, I'd feel discouraged. But since we're shifting focus to making lifestyle changes, I feel successful. Overall, I've made a lot of improvements".

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Organizations That Don't Take HIPAA Privacy Security Audits Seriously Could Get Into Serious Trouble

Business Associates and Covered Entities alike have been at the receiving end of HIPAA audit from the Office of Health and Human Services (HHS) inspectors for a while now. Why this sudden clamor for HIPAA compliance? It is because the federal government has now trained its guns on HIPAA compliance from Business Associates and Covered Entities in view of the fact that there have been several cases of noncompliance, which have resulted in costly errors and have had a major impact on patient safety.

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Benefits of Drinking Coffee Pre Workout

Every morning we see people drinking massive cans of energy drinks in the gym and we just don't get it... why spend hours working out to look and feel great only to drink a load of rubbish? Remember muscles are made in the kitchen so make sure you choose a pre workout energy drink that is 100% natural and has positive effect on your body...

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Chiropractic Secrets Straight From Those Who Work In The Know

You most likely have to seek chiropractic care if back issues are constantly plaguing you. Though your back is strong, it can be still fragile and should be maintained together with other parts of the body. Not being educated about taking care of your back and relieving pain can be a serious issue. By reading on for great tips, get more information.

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Can I Eat Fruit If I Have Diabetes? 4 Compelling Reasons You Should

Extreme low-carb diets skimp on fruit because, they claim, fruit contains natural sugars that turn into sugar in the body. It’s true that all carbohydrates from food eventually end up as blood glucose—including the carbs in fruit. That said, fruit has a much lower impact on blood sugar levels than other truly harmful foods like candy bars and soda. That’s because, like vegetables, fruit is mostly water. What isn’t water is fiber, and that fiber slows the progression of fruit sugars into the bloodstream, causing a slow, steady rise in blood sugar rather than a huge spike.

Here’s more: Fruit isn’t just not bad for your diabetes. It’s good for it, and for your waistline too.

1. Fruit fights inflammation. Peaches, plums, and nectarines contain special nutrients called phenolic compounds that have anti-inflammatory properties. These compounds travel through the bloodstream and then to your fat cells, where they affect different genes and proteins for the better, finds research done at Texas A&M University.

2. Fruit prevents diabetes. Flavonoids are nutrients found in plant foods, and especially in many types of fruit. Research shows that these compounds can lower the risk for developing type 2 diabetes, probably because these nutrients improve insulin sensitivity. Harvard’s long-running Nurses’ Health Study found that women who consumed more anthocyanins (the pigment that makes blueberries blue and strawberries red) were much less likely to develop type 2 diabetes than women who consumer fewer of these health-promoting compounds.

3. Fruit slims you down. New research suggests fruits may actually be more important than vegetables when it comes to long-term weight loss. A Utah State University study followed the eating habits of 77 overweight and obese individuals to see what effects fruit consumption would have on their weight. Months later, when the researchers crunched all the data, they determined that it was fruit that was the deciding factor in weight loss.

The more fruit people ate, the more weight people lost. This study is no anomaly. When a Danish team looked at all the available studies about fruit and body weight, they found that, out of 16 studies, two indicated that eating more fruit helps you lose weight; five found that eating more fruit reduces your risk of gaining weight or becoming obese; and four studies found the same inverse association as the Utah study: the more fruit you eat, the fewer pounds you weigh.

4. Fruit bolsters health. Along with vegetables, fruit protects against heart disease, stroke, and cancers of the stomach and colon. It also helps fend off depression, which is common in people with diabetes.

Sold? We sure hope so. One way to ensure you consume more fruit is this: Shop local. Local produce (fresh, juicy, and full of sun-ripened flavor) is everywhere these days, thanks to the increasing popularity of farmers’ markets, backyard gardens, and community gardens. This food trend can motivate you to eat more produce, reaping the big weight-control and health benefits.

Recent research shows that the experience of growing produce or shopping at a farmstand inspires people to eat more fruits and vegetables. If you’re among the many adults who aren’t eating the U.S. Department of Agriculture’s recommended 2 to 2.5 cups of vegetables and 1.5 to 2 cups of fruit a day, getting up close and personal with your produce could help.

 

 

Based on groundbreaking science, the 2-Day Diabetes Diet makes it easy to prevent, treat, or even reverse type 2 diabetes. No forbidden foods. No carb counting. Just restrict what you eat for two days a week.  Learn more and buy the book here.

The post Can I Eat Fruit If I Have Diabetes? 4 Compelling Reasons You Should appeared first on Reader's Digest.

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Build the Perfect Healthy Cereal Bowl for Weight Loss

My biggest rule with breakfast: stop eating carb-only meals (jumbo bagels, I’m talking to you). They might give me a quick rush, but they’re missing the protein I need for energy in the morning. I also make sure to fit in calcium. (Experts recommend we get at 1,000 mg of calcium in our diet every day).

Cereal is a quick way to get key breakfast nutrients in one simple bowl: fiber from grains and fruit and calcium and some protein from milk. But: It’s easy to over-pour, which can triple your calorie intake and set you up for a mid-morning blood-sugar crash. If you’re a cereal lover, use this chart (and measuring cups!) to see what a true healthy cereal portion looks like. If it’s a lot smaller than you’re used to, don’t worry. The fiber from the fruit is more satisfying than it looks.

For an even more filling breakfast, add a tablespoon of your favorite chopped nuts, such as walnuts or almonds.

 

Reader’s Digest’s Editor in Chief Liz Vaccariello calls her latest book, Stop & Drop Diet, her easiest plan ever. The book and online course teach you how to stop eating unhealthy versions of the foods you love so you can drop up to five pounds in the first five days—and keep losing. You’ll get a mix-and-match 21-day meal plan designed for weight loss and balanced nutrition, plus hundreds of easy weight loss tips and tricks via videos, quizzes, slideshows, and other interactive tools. Learn more and buy the book and course here.

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Top Four Health Mistakes Teens Make

There are four common health mistakes teens make that can be avoided. By learning about them, and what you can do to fix them, you could be doing yourself and your body a huge favor. Read on to learn more, and how you can make simple changes in your life for better health.

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Does Chiropractic Care Care Really Make Good Sense?

Do you have the exact same bothersome injury that never ever appears to vanish? Are you enduring unnecessarily discomfort and pain?

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Health Care Advancements in Gulf Countries

The report of Saudi Arabia's King Abdullah Bin Abdulaziz Al Saud to get admitted in the hospital has been breaking event by the end of New Year celebrations and festive ceremony in Saudi Arabia. The region where New Year is assumed to be benchmark for gala, this report on 31 December made nation speechless and less active.

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Rise Of Digital Health Stat Ups While Public Companies Yet To Pick Up Their Pace

The digital health technologies is an effort to bring a change in the medical world, with various apps available on mobile now anyone can call for medical help from anywhere and at any given point of time. Various start ups are constantly working towards the benefits of digital health and doing their best to reach out to maximum number of people.

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Diabetes and Exercise: 10 Science-Backed Reasons to Start Working Out

1. Reach your weight loss goal faster. Study after study shows that regular physical activity can help you to burn more calories, torch more body fat (especially belly fat), reduce your blood sugar levels, and build more sexy, sugar-sipping muscle. In a 2011 study from Seattle’s Fred Hutchinson Cancer Research Center, women who followed a healthy, reduced-calorie diet and exercised regularly lost an average of 19.8 pounds in a year. In contrast, those who only exercised lost an average of 4.4 pounds and those who only dieted lost 15.8 pounds.

 

2. Maintain that goal for life. Exercise also helps you keep weight off, which is a major challenge once you’ve lost those extra pounds. In one 2010 study from the Arizona Cancer Center, women who did muscle-building moves on a regular basis were 22 percent less likely to put on pounds and body fat than women who didn’t strength train.

 

3. Manage blood sugar more easily. Think of activity as a sponge that helps soak up excess sugar that’s circulating around your system. When muscles contract, your body sends out armies of sugar-moving proteins called GLUT-4 transporters that carry sugar molecules from your bloodstream into your cells. This process doesn’t rely on insulin (the hormone that tells cells to let blood sugar in). And the benefits can last for hours after your activity ends. End result: better blood sugar control. In one amazing 2012 study from Maastricht University in the Netherlands, published in the journal Diabetes Care, people with diabetes who exercised at a moderate pace for a half-hour just three or four days a week slashed their exposure to the damaging effects of high blood sugar. The researchers found that while non-exercisers’ blood sugar levels spiked to high levels nearly eight hours each day, exercisers’ blood sugar levels stayed in a healthy range almost three hours longer every day. This difference lowered their long-term risk for diabetes-related complications like nerve damage, vision loss, and kidney problems.

 

4. Reduce insulin resistance. Exercise makes your cells more likely to obey insulin’s “Hey, open up and let the blood sugar in!” messages more readily. This benefit kicks in after just a week of exercise. Insulin resistance fell by 30 percent in one 2007 Tufts University study.

 

5. Drop cortisol levels. High levels of this stress hormone trigger inflammation and worsen blood sugar control. Exercise helps reduce the emotional stress that can lead to these chronically high cortisol levels. Almost any form of exercise or physical activity can be a natural stress-buster.

 

6. Build calorie-hungry muscle. Muscle draws sugar and fatty acids from your bloodstream, burning them for energy around the clock. There’s some disagreement over exactly how many calories each pound of muscle burns. Some say only about 5 calories a day, but others estimate closer to 50. Either way, that’s much more than your fat stores, which burn few calories at all. Trouble is, we start losing some of our muscle mass every decade beginning in our mid-thirties. With less muscle on board to burn calories, losing weight and keeping it off can be more difficult—another reason to build muscle with strength training.

 

7. Melt more belly fat. In a 2006 Johns Hopkins University study, 104 women and men who walked on a treadmill or rode exercise bikes three days a week and did a strength-training routine lost 18 percent of their belly fat. This combination beats walking alone. In a 2010 study published in the International Journal of Sport Nutrition and Exercise Metabolism, women who walked and performed a simple strength-training routine three days a week slimmed their midsections 2 percent more than those who just walked.

 

8. Improve heart health. Your heart and arteries age faster if you have blood sugar problems, thanks to high blood pressure, high cholesterol, inflammation, stiff arteries, and other effects, say University of Colorado experts. In a 2011 review, these experts noted that cardiovascular health declines twice as fast in people with diabetes as in people without diabetes. The antidote? Aerobic exercise plus strength training, which the researchers say may slow the damage.

 

9. Need less medication for high cholesterol and high blood pressure. That’s important because some of these meds can cause weight gain. In a 2012 National Institutes of Healthy study of 5,145 people with diabetes, those who followed a healthy diet and got regular exercise lost weight and needed less medication (and less expensive, name-brand medication) for optimal control of their cholesterol and blood pressure levels.

 

10. Improve total body health. Exercise can strengthen your bones, lower risk for certain cancers, improve your sleep, and lift your mood.

 

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7 Daily Eating Habits You Should Steal From People Who Rarely Feel Tired

Sticking with a healthy, energy-boosting diet isn’t rocket science. It requires balance, moderation, and variety: a balanced intake of macro- and micro-nutrients, moderation in terms of portion size and calorie intake, and variety of different foods within each category (grains, vegetables, fruit, legumes, nuts, fats, and lean protein). There isn’t a particular diet that’s guaranteed to crank up your energy. But in my opinion, the Mediterranean approach hits the sweet spot for how to eat for optimal health and energy.

Follow these general rules every day and you’ll wake up with more energy and avoid the post-lunch energy slump.

1. They wake up their bodies with breakfast

 Even if you’re not starving in the morning, having a morning meal kick-starts your metabolism and sends a signal to your body and brain that it’s time to perk up. It doesn’t have to be a large meal, and you don’t have to eat it the minute you get out of bed. When you do eat, have a combination of carbohydrates and protein: at the very least, a piece of whole-grain toast with almond butter or a small bowl of whole-grain cereal with low-fat milk. If you’re hungry, have a bigger meal such as quinoa topped with avocado and a poached egg, or a heaping bowl of oatmeal with bananas, raisins, walnuts, and cinnamon.

The carbs will replenish your energy reserves and raise your blood sugar; the protein will increase alertness and provide feelings of fullness—and the combination will set the stage for an efficient, productive morning.

If you truly can’t stomach the idea of eating breakfast, it probably means you ate too much the night before, a good habit to kick.

 

2. They eat often

 If you’ve been in the habit of eating erratically throughout the day, kick it. Plan and map out your meals and snacks so that you’re eating something every 3 to 5 hours. Whether you opt for three square meals and two small snacks or five mini meals spaced throughout the day is up to you. Either pattern will help keep your blood pressure steady and your energy level on a more even keel.

 

3. They stick to “real” food

 Try to get the most nutritional bang for every bite by sticking with foods that offer a significant amount of nutrients for the calorie value—and come from identifiable sources. Good choices include vegetables, fruit, whole grains, beans and legumes, nuts, and seeds. Bad choices: refined breads, fried or fatty foods, sweets, desserts, and processed snack foods, all of which provide you with lots of calories but little in the way of nutritional value.

4. They put color on their plates

Brightly hued fruits and vegetables—such as tomatoes, strawberries, carrots, sweet potatoes, oranges, yellow squash, broccoli, kiwifruit, kale, spinach, bell peppers, blueberries, eggplant, leafy greens, and others—are loaded with antioxidants that neutralize damaging chemicals called free radicals. These unstable molecules can injure cells, laying the foundation for a host of illnesses. Antioxidants prevent or fight these detrimental effects while also boosting immune function. There’s actually a way to measure the antioxidant levels in food—it’s called the ORAC value. You can look it up here to see how your favorite foods, herbs, and spices rank.

 

5. They harness omega-3 power

 Found in fatty fish (salmon, haibut, tuna, lake trout, sardines, and anchovies) as well as flaxseeds, walnuts, canola oil, and fortified foods, omega-3 essential fatty acids reduce harmful inflammation throughout the body, protect the function and integrity of cell membranes, and enhance brain function. Research suggests that regular consumption of omega-3 fatty acids boosts mood, memory, and other measures of cognitive function, which can boost your focus and energy. Try to include these food sources on a daily basis.

 

6. They let themselves snack

 If it’s done right, snacking between meals keeps your mood and energy level on an even keel, fills in nutritional gaps in your diet, better regulates your appetite, and enhances your weight-control efforts. But don’t make the mistake of associating snacks with treats. Snacks should consist of good-quality, nutrient-rich calories. Combining complex carbs with protein and healthy fat will provide a slower, more sustained rise in blood sugar, giving you lasting energy and feelings of fullness. Good choices include hummus with baby carrots and snap peas, low-fat plain yogurt with whole blueberries, whole-grain crackers with peanut butter, or a mix of nuts and dried fruit.

7. They drink water by the bucket load

 The human body has no way to store water, so we need to constantly replenish the fluids we lose through breathing, urinating, sweating, and other bodily functions. Many people are walking around in a mild state of dehydration, which may contribute to why they feel tired, weak, or lethargic. A recent study in the Journal of Nutrition found that when women were put into a very mild state of dehydration with exercise or a diuretic drug, they experienced a sense of fatigue, low mood, headaches, and loss of focus.

Thirst is not a good indicator of your hydration status. Some data suggest that by the time you feel thirsty, you’ve already lost 2 to 3 percent of your body fluids.

If you’re dehydrated, you might feel fatigued before you feel thirsty. Get in the habit of carrying a water bottle with you and refill it regularly throughout the day. There’s no need to drink vitamin water or energy drinks unless you’re an endurance athlete; otherwise, you’re just adding unnecessary calories (and expense) to your day.

 

In the new book The Exhaustion Breakthrough, Holly Phillips, MD, shares the proven science (and tips that work for her patients) to sleep better, eat and exercise for energy, solve underlying health issues, and take control of stress. Learn more and buy the book here.

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Why Eat More Fiber?

Most health experts these days are encouraging consumers to eat more fiber. This is due to the evidence that insufficient levels of fiber in the diet can lead to several diseases. Common among these diseases are diabetes, constipation, obesity and colon cancer.

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ICT: Operation Rooms Are No Longer a Gamble

Just like iMRI, iCT is also imperative and is a very useful tool in driving better success in operation rooms, this kind of operation room is going to be the future of conventional operating rooms, surgeons are now able to see the outcome of their surgery during surgery time thus increasing chances of success and reducing any further implications. Also, even with its high price, many hospitals from around the world are opting to have such technology on their hands to increase their medical care services to a much needed sector in medical field, which is the operation room, this gives these hospitals an advantage over others for curing brain, spine and trauma surgeries.

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5 Calorie-Bomb Salads Ruining Your Diet (And What to Eat Instead)

The number one caution with salads is: Pay attention to the dressing. In researching my book Stop & Drop Diet, I came across a lot of restaurant websites that list the calories and nutrition in their salads, with and without dressing. What an eye-opener! Salad dressing can add hundreds of calories to a pretty innocent-sounding salad. Those little packets have too much dressing (of course it’s hard not to use it all), and the dressing tends to be packed with calories.

In fact, many of the salads I recommend don’t include dressing at all. I find that just the addition of a few flavorful ingredients like olives or artichokes can add enough oomph that dressing isn’t even needed. In other cases, just a few dashes of vinegar (try red wine vinegar or balsamic vinegar) or a squeeze of lemon juice does the trick. At home, you can give your salad a few sprays of oil from a Misto or pressurized can, toss it, and then sprinkle with vinegar and fresh herbs. The oil softens the sharpness of the vinegar. If you really miss having a creamy dressing, try my secret: 0% plain Greek yogurt blended with some fresh herbs!

My second caution pertains to toppings. Some salad toppings should come with warning signs because they’re so high in fat and calories and have very little that is good for health or weight loss. I’m talking to you, fried croutons, fried wonton noodles, crumbled bacon, shredded or crumbled cheese, and candied nuts. Instead, I enjoy a bit of avocado or nuts and seeds for MUFAs.

Finally, when I have a salad as my meal, it has to have protein to be balanced and satisfying. Nothing fancy here, maybe grilled chicken breast, lean steak, or salmon. My tuna is always packed in water, not oil, and I like to keep a couple of pouches handy for a quick addition to a garden salad.

Here, take a look the shocking number of calories you can save when you start making savvier salad choices.

 

Stop: Cheesecake Factory Small Salad Caesar with Chicken (980 calories)
Start: Au Bon Pain Chicken Caesar Asiago (no dressing, 250 calories) (pictured below)

Stop: Applebee’s Oriental Grilled Chicken Salad (1290 calories, 82 g fat)
Start: Half size California Pizza Kitchen Chinese Chicken Salad (395 calories 18 g fat) (pictured below)

Stop: Potbelly Uptown Salad, with Potbelly Vinaigrette (624 calories, 42 g fat)
Start: Denny’s Cranberry Apple Chicken Salad, with balsamic vinaigrette (360 calories 9 g fat) (pictured below)

Stop: Panera Chicken Cobb with Avocado, with BBQ ranch dressing (800 calories, 62 g fat)
Start: Cosi Cobb Salad—Lighter Version (538 calories 33 g fat) (pictured below)

Stop: Applebee’s seasonal Berry and Spinach Salad (620 calories)
Start: Panera Greek Salad, no dressing (370 calories) (pictured below)

 

 

Reader’s Digest’s Editor in Chief Liz Vaccariello calls her latest book, Stop & Drop Diet, her easiest plan ever. The book and online course teach you how to stop eating unhealthy versions of the foods you love so you can drop up to five pounds in the first five days—and keep losing. You’ll get a mix-and-match 21-day meal plan designed for weight loss and balanced nutrition, plus hundreds of easy weight loss tips and tricks via videos, quizzes, slideshows, and other interactive tools. Learn more and buy the book and course here.

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from Reader's Digest » Diet & Weight Loss http://ift.tt/1VsFHFc