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Wednesday 1 November 2017

5 Things That Happen to Your Body When You Eat Greasy Food

Sometimes, a juicy cheeseburger and an order of hot, crispy fries simply call your name. (Greasy foods are so beloved that they have an entire day devoted to them; National Greasy Foods Day is October 25.) While it’s fine to give in to your cravings now and then, it’s important to know how your nutrition choices, and those greasy foods in particular, affect your health.
Does greasy food cause acne? Why does it make your stomach feel weird? And why is greasy food bad for you, anyway? We consulted Ayla Barmmer, a Boston-based registered dietitian, to find out. Here’s what eating greasy foods does to your body.

It strains your digestive system

“When we eat greasy foods like fried food, the sheer volume of fat puts a lot of pressure on our digestive system,” Barmmer said in an email to TIME. Of fat, carbs and protein, fat is the most slowly digested, and it requires enzymes and digestive juices, like bile and stomach acid, to break it down, she says. Everything from stress to medication can lower levels of these digestive juices, so many people are deficient to begin with, Barmmer says. Add in fat, and your digestive system will be working overtime, often leading to bloating, nausea and discomfort.

It makes you run to the bathroom

The most common symptom of digestive strain is an unpleasant one. “Not only will food just sit in your stomach, but it may enter the intestines inadequately digested,” Barmmer says. “Sometimes you wind up seeing greasy or oily stools in these cases.” Many people also experience diarrhea and stomach pain after eating greasy food.

It throws your gut bacteria out of whack

More and more evidence suggests that what you eat affects your gut bacteria, also known as your microbiome. Downing a cheeseburger and fries, Barmmer says, isn’t doing those microorganisms any favors. “Greasy foods do not contain the nourishing, healthy fats that we find in things like avocados, fish, extra virgin olive oil and even butter,” she says. Eating more refined vegetable oils than nourishing fats, she says, tips the body’s balance of fatty acids, which in turn may throw off everything from hormone levels to immune health.

Greasy food may cause acne

You may not see zits directly after a big meal, but Barmmer says that greasy food likely does play a role in acne. “The effect is indirect, occurring over time and as a result of a dietary pattern of eating,” she says. “Acne is largely caused by hormonal imbalances and/or bacterial imbalances, so greasy foods cause acne by way of harming gut health.”

It raises your risk for heart disease and diabetes

If your diet consistently includes greasy foods, Barmmer says, you’ll likely see your risk for chronic conditions—particularly heart disease—go up. A 2014 study from researchers at the Harvard T.H. Chan School of Public Health found that people who ate fried foods between four and six times per week saw their risk for Type 2 diabetes climb 39%, and their risk for coronary heart disease increase by 23%. For people who ate it every day, those percentages only got higher.

15 Sugary Drinks That are (Almost) as Bad for You as Soda

Stop sipping so much sugar!

We all know water is the number one drink to quench your thirst. But when you're in the mood for a little something more, you might order up a juice, cocoa, margarita, or iced tea. Problem is, those choices can be deceptively high in sugar and calories—and in some cases, you'd be better off drinking a soda. Sugary drinks make up almost half of all added sugar in the average American's diet, according to the Center for Science in the Public Interest. That's why making smarter choices about these sips can pay off big time for your waistline and your health. Here are 15 places to start.

Fruit juice

You'd think juice would be healthy—it's made from fruit, after all. Problem is, while fruit is rich in fiber, juice is not. So even if you opt for 100% fruit juice and avoid drinks with added sugar (like cranberry or grape cocktail), they're still high in the sweet stuff. For instance, a cup of grape juice contains 36 grams of sugar and a cup of apple has 31 grams—not far off from what you'll find in a can of lemon-lime soda, which racks up 44 grams.

Make over your drink: "I don't recommend juice ever, even 100% fruit juice," says Ilyse Schapiro, RD, author of Should I Scoop Out My Bagel? ($11; amazon.com). "You'll feel much more full from eating the fruit, which has fiber, versus drinking the juice," she says.

Hot cocoa

The sip is practically necessary on a chilly winter day (post-snowball fight, natch), but keep in mind that it's more of a dessert than an afternoon snack, says Chicago-based nutritionist Renee Clerkin, RD. A typical 16-ounce mug with whipped cream packs 400 calories and 43 grams of sugar—more than a can of cola.

Make over your drink: When you need a winter warm-up, Clerkin recommends DIYing a mix of non-Dutch processed cocoa and sugar. That way, you control the amount of sweetness. Start with one teaspoon of sugar and gradually increase the amount to taste. (One teaspoon contains 4 grams of sugar.) Adding spices like a dash of cinnamon or cayenne will add even more flavor, allowing you to use less sweet stuff.


Sweetened iced tea

Tea is no doubt a good choice; it's full of disease-busting antioxidants. But syrupy-sweet iced teas contain a wallop of the white stuff, practically canceling out the health benefits. One popular brand has over 30 grams of added sugar in one bottle. Yep, that's more like dessert.

Make over your drink: Unsweetened iced tea is your best bet, whether you're getting a bottled or at a restaurant, since it contains zero added sugar. If plain is too bitter, Schapiro suggests adding 1 teaspoon (or one packet) yourself—it will still be less than a pre-mixed tea. Squeeze a lemon or orange on top for an additional flavor boost.



Flavored coconut water

Part of the reason coconut water is so hot right now is because it's packed with electrolytes, like potassium; one 16-ounce container supplies more than 25% of the mineral you need in a day. "Electrolytes are minerals that help keep the body's fluid levels in balance so that the body is hydrated," says Clerkin. "You probably don't need to sip coconut water all day, but it can be helpful if you're sweating a lot during the summer or activity," she says. Read labels carefully, though. Flavored versions, like pineapple or mango, can pack more than 30 grams of sugar per 16-ounce container. Some have less because they use calorie-free sweeteners.

Make over your drink: Stick to plain coconut water, says Clerkin, which doesn't contain added sugar. "Drink it when you need to hydrate, not just casually throughout the day," she says. "Remember it still contains calories."


Energy drinks

Even though they usually don't contain a ton of calories, an 8-ounce serving can run you more than 25 grams of sugar—and no, they aren't healthy just because they're fortified with B vitamins.

Make over your drink: Skip these entirely—and not just to save on sugar. Drinking just one Rockstar energy drink raised healthy people's blood pressure and norepinephrine (a stress hormone) levels more than a placebo drink, revealed a recent study in the journal JAMA. That may not be good for your heart. If you need a boost of caffeine, opt for a cup of coffee instead.

Sweetened yogurt drinks

Probiotics is such a hot buzzword right now because, as research shows, the beneficial bacteria help keep your gut healthy. So you may be trying to get more in your diet. Enter probiotic yogurt drinks or kefir. They can be a healthy choice, but flavored versions rely on sugar to decrease yogurt's traditional tang. A small bottle may pack 26 grams of sugar, and contain multiple forms of the sweet stuff, including sugar, fructose, and fruit puree or juice.

Make over your drink: Plain versions are your best bet, since the only sugar they contain is from the milk itself. (A typical 1-cup serving of plain contains around 12 grams.) If that's not happening, consider skipping non-fat varieties and going for low-fat instead. In one popular brand, making that switch could save you nearly two teaspoons of sugar per serving.




Sweetened non-dairy milks

Non-dairy milks like almond milk, cashew milk, and soymilk say they're better than cow's milk, but choose the wrong one and you'll end up with a sugar bomb for breakfast. "A glass of chocolate plant-based milk can have the same amount of sugar as a handful of cookies or a chocolate bar," says Shapiro.

Make over your drink: Read the ingredients and nutrition panel before you buy. That's because even deceptively innocent "plain" or "original" varieties may contain added sugar, says Schapiro. Look for unsweetened, unsweetened vanilla, or new reduced sugar flavors. And try the different types of plant milks—almond, cashew, rice—until you find one that you like the taste of when unsweetened, she says.




Tonic water

You're probably sipping this as part of an alcoholic drink, not on its own. But if you're doing it because you think a "gin and tonic" is healthier than a "rum and coke," you're out of luck. Twelve ounces of tonic water adds 124 calories and 32 grams of sugar to your glass (that's 8 teaspoons). Compare that to a cola, which isn't too far off at 182 calories and 44 grams of sugar per 12 ounces. Whoops.

Make over your drink: When you're ordering up a booze beverage, ask for seltzer. Why? It's sugar- and calorie-free.


Fancy coffee drinks

"Most people are blown away when they look at the calories and sugar in their lattes and Frappuccinos," says Schapiro. Case in point: a grande white chocolate mocha Frappuccino at Starbucks has 67 grams of sugar. Sure, some is from the milk, but most is from sugars that add up to nearly one-third of a cup of the sweet stuff. A vanilla latte is better, but still comes in at 35 grams of sugar for a medium size.

Make over your drink: Stick with coffee with milk, adding a packet of sugar yourself or sweetening it up with a shake or two of cinnamon or nutmeg at the barista bar. Want something fancier? Go for a café misto (coffee with steamed milk), recommends Schapiro.




Sports drinks

Finish a bottle of one typical sports drink, and you'll have downed more than 50 grams of sugar. No surprise, considering sugar is listed as the second ingredient after water on the label. If you're training for a marathon, that makes sense; the sugar supplies carbs that help keep up your energy during the tough workout. Sitting at your desk all day? You don't need the extra sugar and calories.

Make over your drink: "Unless you are seriously training for a marathon or triathlon, you do not need to consume sports drinks," says Schapiro. Even if you regularly exercise three to five days a week, she recommends hydrating with water only. 


Margarita

Your favorite Cinco de Mayo sip is among the worst cocktail options. "A margarita made with a bottled mix can have more than 500 calories and more than 35 grams of sugar. That's the equivalent to the sugar in two and a half to three pieces of cake," says Clerkin. And you wouldn't wolf down three pieces of cake in one sitting, right?

Make over your drink: Not all cocktails are off limits. Your favorite booze plus soda water and a squeeze of lemon or lime is a great bet because it's almost sugar-free. "Pure alcohol, like vodka or tequila, does not have any carbs, protein, or fat," says Clerkin. A 1-ounce shot of tequila mixed with soda water and a squeeze of lime juice sets you back just 70 calories.


Flavored "nutritional" waters

It's just like drinking sugar water—even if it does have vitamins added to the mix. Some bottles pack 30 grams of sugar (7 teaspoons) or more. "Even if they don't have added sugar, they have to be flavored somehow," Schapiro says. "This means they may contain artificial sweeteners or Stevia. And just because it uses a more natural calorie-free sweetener doesn't make it healthy." (For example, studies show the sweet taste can spur cravings for more sweet.)

Make over your drink: There's nothing wrong with not loving plain H2O. To spruce it up, add natural, sugar-free flavor by infusing water with lemons or fresh fruit. Do that either using a water pitcher with a built-in infuser (like the Prodyne Fruit Infusion Pitcher, $20; bedbathbeyond.com) or simply put cut up fruit in a water jug and enjoy.


Lemonade

You know lemonade is sweet, of course. But it sounds like a better option than soda, right? It's got lemons! It's practically a fruit! Here's the kicker: you're probably drinking mostly sugar water. Consider a powdered lemonade drink mix; the first two ingredients are sugar and fructose (also sugar), plus artificial colors. Another lemonade brand uses high fructose corn syrup.

Make over your drink: Now's the time to make it at home to cut down on sugar. Try this recipe for rosemary lemonade (which contains just 10 grams of sugar per cup).

Smoothies

Walk into any high-end gym and you'll see a smoothie bar. Safe to assume they're healthy, right? Not so much. Even though they're packed with fruit, you really can have too much of a good thing. "Fruit is healthy, but too much fruit adds up in calories and sugar, leading to blood sugar spikes and crashes," says Schapiro. One popular green bottled smoothie may advertise "no sugar added" but all of the juice and fruit purees add up to 53 grams of sugar per bottle. And, it's green, so you'd think it'd be a smart option.

Make over your drink: Schapiro prefers that you eat your fruit whole, but a smoothie can pack a lot of nutrition in a handy container you can run out the door with on busy mornings. Rather than buying a bottle at the store or hitting up a smoothie place, make it at home where you can control the ingredients.




Beer

It's all about what—and how much—brewski you're knocking back. Drink a Bud Light Straw-Ber-Rita (beer + margarita) and you'll get 198 calories for a tiny 8 ounces, double the amount in the same amount of soda. Even if you're drinking traditional beers, they tend to contain more calories and carbs compared to wine and spirits, says Clerkin. The higher alcohol content of beer, the more calories, too. With rising alcohol content—especially in some craft brews (double IPAs, we're looking at you)—some contain 300-plus calories in one 12-ounce bottle.

Make over your drink: First order of business—make sure you stick to the recommended one alcoholic drink per day for women, and two for men. Now that that's out of the way, if you like beer, you can opt for light versions to save half the carbs and 50 calories per brew, says Clerkin. Other options: Guinness (126 calories) or Sierra Nevada Nooner Pilsner (161 calories) and Summerfest (158 calories). If you want something fruity, opt for a radler, a mix of beer and fruit soda, which keeps alcohol content low. A Stiegl-Radler Grapefruit is 125 calories per 12-ounce bottle.

What Are the Benefits of Drinking Coconut Water in the Morning?

Coconut water is one of those beverages my health conscious friends are always trying to convince me to drink more of. And though I know it's important to stay hydrated so my organs don't shut down and I don't have a pounding headache, I've never been totally clear on the exact health benefits of drinking coconut water and why coconut water is so hydrating. Turns out that there are a couple of good reasons to drink coconut water if you want to stay hydrated, according to science, and it all starts with potassium.
Your body needs electrolytes, like potassium, in order to help keep your heartbeat regular, remove waste products from cells, and generally function well. And humans need a lot of this mineral nutrient: approximately 3,510 milligrams of potassium per day for healthy adults, according to a study conducted by the World Health Organization. But, as Arthur Gallego, global director of corporate communications at Vita Coco notes, "Potassium remains a nutrient shortfall for many people," even though it's "the electrolyte that helps speed hydration in the body."
This is where coconut water comes in, because coconut water packs a lot of potassium per ounce. According to data from the US Department of Agriculture's National Nutrient Database for Standard Reference, one cup of coconut water has 600 milligrams of potassium. To put that in some context, a whole, large banana—the food that's probably most associated with high levels of potassium—has less than 500 milligrams of potassium.
The hydrating benefits of potassium, and, in turn, coconut water, are why many people turn to coconut water after a night of drinking. "If you’re hungover from the night before, coconut water could be a great way to start your morning," notes Gallego. Plus, the composition of coconut water is about 95 percent water, according to the USDA, so you're kickstarting your daily intake of H2O, too.
There's no reason not to drink coconut water in the morning even if you're not looking for a hangover cure, though, and there are other benefits to drinking coconut water besides hydration. As Chris Cuvelier, CEO and founder of Zola, a company that makes both coconut water and organic hydrating energy drinks, explains, "Plant powered hydration from superfruits like coconuts help you maintain mental focus, balance your pH levels, stabilize your core temperature, and deliver important nutrients that your body needs."
And you don't have to worry about drinking coconut water on an empty stomach because this beverage has a low acidity. "The beverages that upset our tummies in the morning are the ones that are acidic," explains Gallego, "like citrus juices followed by coffee." Though mixing coconut water and coffee does seem like it could be a winning combo, especially since the hydrating properties of coconut water could offset the negative effects of caffeine. Cuvelier notes that he starts every morning with a can of Zola Coconut Water with Espresso, "which is the equivalent to two shots of espresso and has potassium to hydrate."
Whether it's straight out of the coconut, blended into a smoothie, or combined with a shot of espresso, there's really no good reason not to drink coconut water in the morning—unless you're a coconut water hater who just doesn't like the taste of the stuff, in which case I really can't help you.

24 Things You Should Never Order When You Eat Out

Menu items to avoid

You know to pass on the deep-fried onion, and the slice of cheesecake the size of your head—but what about the green smoothie, or the yogurt parfait? Restaurants have a way of loading calories and sugar into even healthy-sounding orders. And then there are food safety issues to consider: Some menu items carry a higher risk of foodborne illness than others. To help you order smarter the next time you eat out, we’ve compiled this list of dishes to rule out.

Medium-rare burger

When ground beef isn’t cooked to the proper temperature (160 degrees F) nasty bacteria may remain (think: “fecal contamination”). (That's why it's on our list of the 14 most dangerous summer foods.) An undercooked burger is riskier than an undercooked steak, according to a recent Consumer Reports study, because harmful microbes tend to be mixed throughout ground beef—whereas with whole cuts of meat, the microbes are more likely to stay on the surface and die off when exposed to heat. Ask for your burger cooked to at least medium.


Rum (or vodka) and diet soda

Pairing booze and a diet drink may actually enhance the health effects of alcohol, a small 2015 study from Northern Kentucky University found. Subjects who drank that combination had a 25% higher breath alcohol concentration than when they drank cocktails with a non-diet mixer. The researchers point out that the lower calorie count isn’t worth it. In addition to the obvious risks, eating while buzzed makes it harder to resist temptations (like the breadbasket).


The value meal

It can be tempting to order off the value menu at a fast food restaurant to get the most bang for your buck. But one double cheeseburger, fries, and drink could add up to 1,100 calories and nearly 50 grams of fat. And chowing down may have immediate consequences. After healthy people ate a high-fat meal, their blood pressure was higher when faced with a stressor compared to when they ate a low-fat one, found research from the Journal of Nutrition.

Water with lemon

Order the water—but you may want to hold the citrus. In a study published in the Journal of Environmental Health, researchers tested 76 lemons from 21 restaurants and found that 70% of them were contaminated with bacteria. Ick. The Family Health Team at the Cleveland Clinic recommends that unless you actually see the bartender prepare your lemon wedge safely—meaning, she’s wearing gloves and using tongs—stick to plain H2O. Save the lemon water trend for home, when you can be sure your lemons are properly washed.

A large popcorn

At movie theatres, the bigger the popcorn tub, the better the deal. But a large popcorn can have as many as 1,200 calories and three days worth of saturated fat, according to an analysis by the Center for Science in the Public Interest (CSPI)—and that’s before you add a butter topping. If you can’t picture a flick without munching on something salty, order a small popcorn (which will probably set you back 400 to 700 calories) and share it with your date. Or make one of our healthy popcorn recipes at home, and sneak a bag into the theater.


Bread with olive oil

If you can dip responsibly, feel free to ignore this tip. But most of us are mopping up olive oil with hunks of bread, polishing off hundreds of calories before the meal even starts, says Joan Salge Blake, RD, a clinical associate professor at Boston University and the author of the textbook Nutrition & You. Because olive oil is good for your health, you may think of it as a “free” food, she points out. However, tablespoon for tablespoon, it contains more calories than butter. “And you tend to go easier on butter,” she says.


The all-you-can-eat pasta dinner

“Be careful about ‘bargains,’” says Blake. “Pasta is inexpensive and it’s easy for restaurants to make a profit, but that comes at the expense of your waist." If you’re tempted to get a refill, you’re better off avoiding restaurants that offer that deal (and making a healthy version dish at home, like this seafood pasta recipe). Still, any place you order spaghetti, the portion will likely be huge—remember, one serving of pasta is the size of half a baseball—so aim to take half the dish home in a doggie bag. Think of it this way, says Blake: “If it was so delicious, wouldn’t it be fun to enjoy it again the next day? You want to stretch it to two wonderful eating occasions rather than having memories from just one.”

A doggie bag—if you’re not headed straight home

“Cooked foods should not be at room temperature longer than two hours,” says Blake, who is also a food safety expert. When cooked foods are between 40 degrees F and 140 degrees F, that’s when “bacteria rapidly multiply to the point where you can get sick,” she explains. If you’re going out to a concert or a movie after dinner, don’t bother packing up your leftovers. Leaving the doggie bag in the car is just asking for trouble.


An entrée over 700 calories

“The average person shouldn’t consume more than 700 calories per meal,” says Deborah Cohen, MD, a senior natural scientist at the policy think tank the Rand Corporation, and author of A Big Fat Crisis: The Hidden Forces of the Obesity Epidemic—and How We Can End It ($16; amazon.com). Really, this includes beverages, an entrée, and dessert. But when you eat out it’s not hard to exceed 700 calories with just your main dish. Consider that an omelet can ring up at 1,300 calories, and a prime rib entrée is about 2,400 calories, 700 almost seems like a drop in the bucket. “Every time you eat too much and don’t compensate [for it], you’re increasing your risk for chronic diseases,” says Dr. Cohen.


Drinks with free refills

Having seltzer? Fine. Black coffee? Also good (just limit yourself to about three cups). But soda or sweetened iced tea? Not so much. A soda at a popular restaurant chain packs around 120 calories. Not bad—until you consider it has 33 grams of sugar, the equivalent of more than 8 teaspoons of the white stuff. Get one refill or two, and you’ve suddenly sucked down 24 teaspoons of sugar. That’s four times the amount of added sugar the American Heart Association recommends women have in an entire day.


Diet soda

Speaking of soda, diet soda is not a good idea either. There are many reasons why you should stop drinking diet soda: first, there's strong evidence that diet soda doesn't help people lose weight—in fact, it piles on the pounds. In a 2015 study from the University of Texas Health Science Center at San Antonio, people who drank diet soda daily saw their waists grow more than three inches over nine years. Study participants who shunned the stuff gained just 0.8 of an inch over the same period.

Chips and salsa

The problem isn’t eating a few chips—or dipping them in salsa, which is actually loaded with healthful antioxidants. It’s that, at many restaurants, the basket is bottomless. “Our natural inclination is to eat and drink what is in front of us, but with such an abundance of food, we need to build in restraints that prevent us from overdoing it,” says Dr. Cohen. “We are designed to be able to consume more than we need.” Since it’s exhausting to battle biology, ask the server to hold the chips and salsa.


Entrée salads

It’s amazing what some restaurants can do to a once-innocent pile of greens, especially when they serve your salad with the dressing on, says Christine Gerbstadt, MD, RD, author of Doctor’s Detox Diet ($17; amazon.com). Case in point: an Oriental grilled chicken salad at a popular chain clocks in at nearly 1,300 calories and 84 grams of fat. The worst offenders are usually Asian chicken salads, cobb salads, and Buffalo chicken salads, says Dr. Gerbstadt. If you order one of these, ask for the dressing on the side, and take half the salad home for lunch the next day.


Sprouts

They dress up a sammie nicely, but can come with a pretty miserable side effect. The warm, moist environment in which sprouts grow is a perfect breeding ground for bacteria. The FDA is currently investigating two multi-state outbreaks of foodborne illness linked to alfalfa sprouts—one involving E. coli, the other Salmonella. The agency suggests avoiding raw sprouts altogether when you eat out. Bottom line: If you love the crispiness spouts add to your sandwich or salad, decide if the risk is worth it to you. But know that if you’re pregnant, you’re more susceptible to illness.


More than one margarita

We hate to be a buzzkill, but the National Institutes of Health (NIH) recommends that women stick to seven drinks per week—and no more than two per day. But one margarita (which is 33% alcohol in just 3 ounces) actually counts as 1.7 drinks, according to the NIH’s cocktail content calculator. Order a second and you’re already over your daily limit. Piña coladas are even stronger: A single piña colada counts as two alcoholic drinks. 


Shark

There are two reasons to skip shark on the menu: First, because most types are on the Seafood Watch “avoid” list because of unsustainable fishing practices that put the species at risk; second, because as large predators, sharks (along with swordfish, king mackerel, and tilefish) contain especially high levels of mercury. The neurotoxin, which can build up in your body over time, poses the greatest risk to pregnant women. Better choices of fish include farmed Atlantic salmon and farmed Atlantic cod.

Fro-yo

Frozen yogurt has a reputation as a healthier alternative to ice cream. And you can make it a smart dessert if you do it right. However, know that a serving size is a measly 4 ounces. And that small amount can pack as many as 32 grams of sugar (the equivalent of 8 teaspoons) even before you add toppings like carob chips (another 20 grams of sugar), coconut flakes (11 grams of sugar), or yogurt chips (20 grams of sugar). Compared to a half cup of ice cream—which has just 14 grams of sugar and a similar amount of calories—fro-yo isn’t what it’s cracked up to be. If you want a frozen treat that's actually low-calorie and good for you, try this recipe for dairy-free chocolate and banana "ice cream."


Raw oysters

Slurp up this delicacy at your own risk, says Libby Mills, RDN, a nutritionist and cooking coach in the Philadelphia area. Raw oysters can carry hepatitis A and a bacterium called Vibrio vulnificus, the latter of which can make you sick with vomiting and diarrhea. If you have certain conditions like diabetes, an infection can be fatal. The FDA notes that oysters from fancy restaurants or slathering hot sauce on the half shell doesn’t protect you. Your best bet is to order them cooked.

The chicken dish

Chefs criticize chicken entrees as “overpriced” and the “least interesting” menu choices. But Blake has another issue with them: “People think chicken is a free food, but some sizes of the breasts are huge. They can be 9 ounces!” she says. (A serving of chicken is just two to three cooked ounces—about the volume of a deck of cards.) “The key, no matter what you’re ordering, is not over-consuming portions,” she adds.

Cheese fries with ranch dressing

Aside from the obvious problems (calories, fat), this side is a salt bomb. According to the CSPI, it can contain nearly 5,000mg of sodium. (The American Heart Association recommends most adults consume no more than 1,500mg of sodium per day.) And the effects can be immediate: One study published in the American Journal of Clinical Nutrition found that blood vessel function is impaired within 30 minutes of eating a high-salt meal.


Green smoothies

Yep, those veggie-laden beverages can be quite deceptive. One popular chain combines kale and avocado—plus frozen yogurt, juice, and sugar. No wonder it’s got 70 grams of sugar and nearly 500 calories. “Sometimes these places will have to put so much fruit and fruit juice into the smoothie to compensate for the green flavor,” explains Mills. “This is a dessert. It’s not a snack.” A smoothie snack shouldn’t be more than 250 calories, she says.


Foods high in trans fats

You’ve heard that the FDA has banned trans fat—a type of fat harmful for your heart, found in some restaurant and packaged foods. But what you might not realize is that companies have until 2018 to get trans fats out of their foods. So some of your favorite dishes might still be loaded with this dangerous fat. A few bad offenders: Applebee’s Triple Bacon Burger (3 grams), Chili’s Guacamole Burger (2 grams), and IHOP’s Mega Monster Cheeseburger (5 grams). Notice a theme here?


A bowl of creamy soup

Research shows eating soup before a meal leads people to consumer fewer calories overall. Make sense, since soup fills you up, so serve yourself a smaller entrée and perhaps skip dessert. But the study involved broth-based soup, Blake points out—not the creamy variety. A bowl of creamy soup is a meal altogether, and can rack up as much as 500 calories. If you’re ordering a soup for an appetizer, choose a veggie option or chicken noodle.


The breakfast special

A classic diner breakfast might include eggs, bacon, toast, potatoes, and a side of pancakes. That’s an awful lot of carbohydrates in just one meal, Gerbstadt points out. Plus, those foods make for a pretty beige plate—which is a sign you’re missing out on the vitamins and minerals in colorful produce. Gerbstadt recommends subbing the potatoes and pancakes for sliced tomatoes, a side salad, or a fruit cup to balance out the breakfast.

9 Health Reasons You Should Be Eating Less Meat

For centuries, meat has been an essential part of the human diet and has made its way into just about every meal. Now researchers have discovered that a high-protein diet, consisting largely of meats, may not be as healthy as once thought. The saturated fats, sodium content and antibiotics in meat may be the culprit for the number of diseases, cancers and illnesses occurring in those who eat it on a daily basis. Simply eating less meat may be the key to preventing these health problems, and here are 9 reasons why you should cut back today:
  1. You’ll live longer: Although eating less meat may not necessarily add years to your life, it can prevent a premature death. Cutting back on red meat and processed meats may reduce your risk of developing heart disease and cancer, the two biggest killers of Americans. Red meat contains a high amount of saturated fat, which raises bad cholesterol levels and can increase your blood pressure making you more prone to having atherosclerosis, stroke and heart attack.
  2. You’ll reduce the risk for heart disease and diabetes: Eating fewer processed meats can have a significant impact on your health. Cutting back on bacon, sausage, hot dogs and cold cuts can reduce your risk for cardiovascular disease and help prevent diabetes. These meats contain a large amount of sodium and saturated fats, which can contribute to colorectal cancer, kidney problems and congestive heart failure.
  3. You’ll reduce the chances of getting a bacterial infection: Eating less or no meat at all may be your best defense against the drug-resistant superbugs that are appearing in supermarket meats these days. Antibiotic-resistant Staphylococcus aureus (MRSA) has been popping up in raw beef, chicken, turkey and cow’s milk, therefore, increasing the risk for hard-to-treat bacterial infections in humans. Staphylococcus aureus thrives in open wounds rather than in the gut, so handling meats contaminated with this strain of bacteria increases your chance for infection if you don’t take proper measures to protect your hands and cook your food thoroughly.
  4. You’ll increase Vvegetable and fruit consumption: For years, Americans have been falling short of the recommended daily servings of fruits and vegetables. Diets rich in fruits and vegetables can help lower the risk of obesity and certain chronic diseases, as well as reduce your chances of having heart disease, diabetes and some cancers. If you choose to eat less meat, you’ll have more opportunities to increase your fruit and vegetable consumption and reap the health benefits.
  5. You’ll reduce the risk of osteoporosis: Eating less meat may reduce your risk of developing osteoporosis by maintaining a healthy bone density. Meats have been shown to leach calcium from bones, which can become a serious problem for the elderly. Low bone density can make people more susceptible to bone breaks and fractures with age. Therefore, cutting back on meat consumption and maintaining a healthy calcium intake can help reduce the risk of osteoporosis.
  6. You’ll lose weight: Eating less meat may be the ticket to losing those extra pounds and maintaining a healthy weight. High-protein diets may be the culprit of weight gain and the reason why people can’t shed the unwanted pounds. Of course, exercise and lifestyle play a major role in the weight loss process, but cutting down on your daily meat consumption may help you lose the weight faster.
  7. You’ll get enough protein: Increasing your meat consumption to get enough protein in your diet is not necessary. In fact, most people get enough protein from their diets without needing to add more meat to the mix. Cutting back on your meat consumption will not make a big difference in your protein intake or your health. Try replacing the meat you would have been eating with another high-protein source like eggs, milk, tofu or cottage cheese.
  8. You’ll lower your cholesterol: Eating less meat can have a significant effect on your cholesterol. The saturated fats in meat raise LDL (bad) cholesterol levels, which can increase your risk of cardiovascular disease, heart attack or angina. Reducing your meat consumption and replacing it with more fruits and vegetables can help lower your bad cholesterol levels and raise your good cholesterol levels.
  9. You’ll reduce the risk of bowel cancer: Bowel cancer, also called colon cancer, is a deadly killer that takes thousands of lives every year. One important way to reduce your chances of developing bowel cancer is to eat less meat. Cutting back on meat, specifically red meat and processed meat, can significantly lower your chances of getting colon cancer because you’ll be lowering your fat intake.

10 Diseases That Totally Changed the World

It’s no secret that infectious diseases have had a profound impact on our world. They alter populations, impede progress, and can even be cause for new inventions. Here, we’ll take a look at 10 diseases that made a major change in our world, whether for good, bad, or both at the same time.
  1. Smallpox: Smallpox was an extremely infectious disease that wiped out entire empires. It began in northern Africa, and popped up time and time again in repeat epidemics. It killed royalty and the poor alike, not controlled until the development of the world’s first vaccine in the 1700s.
  2. Tuberculosis: While we have smallpox to thank for vaccines, we have tuberculosis for the promotion of pasteurization and the quest for antibiotics. Pasteurization was key to controlling TB, as it heats and kills TB pathogens and other contaminants in milk.
  3. Autism: Autism is a terrible disease, leaving sufferers with the inability to fully relate to others and become obsessively locked into tasks. In its own strange way, autism has benefited the world by allowing scientists such as Isaac Newton and Albert Einstein to produce the work of multiple people in their own lifetimes.
  4. Influenza (all): Whether it’s H1N1, Avian, or the seemingly innocuous flu many suffer from each year, influenza is a serious illness. Influenza in all forms has had a major impact on the number of deaths in the modern world. It also influenced the course of WWI, killing soldiers and putting a strain on military health care.
  5. Malaria: Malaria is a disease that is still prevalent in underdeveloped countries today. There is a cure for malaria now, but for more than a thousand years, there was none. Its cure, quinine, has a story that changed the world.
  6. Cholera: Cholera is a disease that’s spread through a lack of clean water and poor or nonexistent sewage systems. The existence of this disease required a change, in the form of improved sanitation, which reduced cholera’s impact.
  7. Bubonic plague: Also known as The Black Death, the bubonic plague was an incredibly devastating pandemic, which is estimated to have wiped out 75-200 million people in the 14th century, including 30%-60% of Europe’s population. It took Europe’s population 150 years to recover.
  8. Epilepsy: The neurological disease epilepsy causes seizures, which include body clenching, shouting, and occasionally, strange visions. Some experts believe that prophets including Ezekiel, Joseph Smith, and Joan of Arc may have suffered from epilepsy, which would explain their religious visions.
  9. Polio: Polio was a worldwide epidemic between 1840 and the 1950s, causing infections and even paralysis. Jonas Salk changed the world when he developed the inactivated polio virus vaccine in 1952, which causes nearly all who receive the vaccine to develop protective antibodies that prevent the disease.
  10. Yellow Fever: Like malaria, yellow fever is a mosquito-borne disease that has not been eradicated. This disease, which causes aching, fever, loss of appetite, vomiting, and other symptoms, can lead to multi-organ dysfunction and even death. It is believed to have influenced the Louisiana Purchase, pre WWII development in the US, and the Panama Canal. Its impact is limited primarily to the southern US, where mosquitoes can survive the winter.