14 Healthiest Foods for Your Pantry

By Dana Leigh Smith

Trying to lose weight without a properly stocked pantry is a lot like trying to go on a road trip in a car that’s been filled with water instead of gas: you’re not going to make much headway.
A well-stocked pantry allows you to pull together healthy meals–in a hurry–and makes it much easier to stick to your diet. To help you stay on track towards your goals, Eat This, Not That! flipped through the scientific journals to find the foods with the most impressive health benefits and then considered versatility and taste of each contender to make our final cuts. Some items you may already have, while others you'll want to add to your list next time you head to the store.

OILS, VINEGARS & CONDIMENTS

1 Apple Cider Vinegar

 

If you only buy one vinegar, make it this one. It can not only be used to whip up healthy, fat-fighting marinades and salad dressings, but also produce proteins inside the body that incinerate fat, making it an invaluable tool in your weight loss arsenal.

 

2 Coconut Oil

 

This trendy cooking oil can be used in place of butter, but it’s less apt to be stored on your frame as flab. That’s because it’s filled with lauric acid, a medium-chain saturated fat that converts into energy with more dexterity than most other fats.

 

3 Mustard

 

Thanks to the capsaicin and phytochemicals responsible for giving the mustard its distinct flavor, eating just one teaspoon of the stuff can boost your calorie-burning furnace by up to 25 percent for several hours after you consume it, according to Oxford Polytechnic Institute researchers. Our go-to is Grey Poupon Classic Dijon because it’s a pure, low-calorie variety free of dyes and additives your body doesn’t need.

SEASONINGS

4 Cinnamon

 

Because this sweet spice improves insulin sensitivity, when you consume it along with something sweet, less of the sugar you eat is stored as fat. It’s also shown to enhance cognitive processing and brain function. Sprinkle it into coffee, pancakes, chili, oats or Greek yogurt—it’s surprisingly versatile.

 

5 Chili Powder

 

Studies suggest that this red-hot spice can do everything from lower blood pressure to clear up sinus inflammation. But fiery capsaicin, the compound that gives chiles their kick, is best known for its ability to alter key proteins found in fat. After we eat it, scientists say, it boosts metabolic rate and decreases appetite, aiding weight loss.

 

6 Black Pepper

 

Just about every savory recipe calls for pepper, so it’s a good idea to keep it on hand. Recent animal studies also suggest that piperine, a powerful black pepper compound, may be able to decrease inflammation and stop the formation of new fat cells, resulting in less body fat and lower cholesterol levels.

CANNED GOODS & BOTTLED ITEMS

7 Canned Tuna

 

Even if you don’t eat it regularly, tuna is a great protein staple to keep stocked. When you realize you’ve run out of fresh chicken breasts and you’re in need of a post-workout hit of protein, you’ll be glad it’s there. Just don’t douse it with mayo if weight loss is your goal. Eat it plain or mix it with a bit of black pepper and balsamic vinegar if you need a bit of flavor.

 

8 Marinara Sauce

 

Besides serving up lycopene, a powerful antioxidant that fights off DNA-damaging free radicals, marinara sauce also brings a delicious flavor to a variety of dishes ranging from pizzas and pastas to chicken and beef entrees. Look for brands that use tomatoes, garlic, basil, olive oil and little else. We like Ragu Light No Sugar Added Tomato and Basil.

NUTS & SNACKS

9 Walnuts

 

If you only have room in your budget for one type of nut, make it a walnut. Thanks to its antioxidants and omega-3 fatty acids, this brain-shaped tree nut can significantly reduce the risk of heart disease. In fact, consuming just one ounce of walnuts five times a week can slash heart disease risk by nearly 40 percent, studies show. It’s also rich in fiber and protein, so munching on walnuts can help quell hunger pangs and promote a healthy weight.

 

10 Dark Chocolate

 

In addition to making our tastebuds sing, dark chocolate can also zap excess body fat and whittle the waistline when eaten in moderation. Keep a bar with at least 70 percent cacao in your kitchen and break off a bite whenever the craving for something sweet strikes. Along with some fresh fruit, dark chocolate shavings also make a great addition to overnight oats and Greek yogurt.

GRAINS & LEGUMES

11 Quinoa

 

This ancient grain is packed with protein and loaded with fiber, a nutrient that aids blood sugar control. Because it’s also a complete protein (meaning it contains all nine essential amino acids), it’s also one of the best sources of plant protein out there. Use it instead of white rice as a side dish or whip up one of our favorite quinoa recipes for weight loss.

 

12 Sprouted Grain Bread

 

This nutrient-dense loaf is overflowing with good-for-you sprouted grains and seeds like barley and millet, and fiber- and folate-filled lentils. It also has four to six grams of protein per slice, making it a better all around pick than most other breads on the supermarket shelf.

 

13 Steel Cut Oatmeal

 

Leave the cold cereals on the shelf and stock up on this more filling, versatile alternative. Because it’s high in fiber and protein but low in sugar researchers say it can ward off hunger far longer than ready-to-eat breakfast cereal, and studies also suggest that eating one cup of cooked oatmeal two to four times a week can lower the risk of type 2 diabetes by 16 percent! Use the grain to make overnight oats or pulse into flour for baked goods.

 

14 Beans

 

They might make you gassy, but that’s no reason to keep beans out of your pantry. They’re a great source of vegan protein and fiber, two nutrients that can ward off high cholesterol and constipation and help you stay slim. Plus, they can be added to rice, salads and soups, or used to make a homemade dip. In fact, the more you eat them (experts say we should consume up to three cups a week), the less likely you are to experience belly trouble.

5 Ancient Chinese Beauty Secrets for Better Skin

When it comes to skincare, we’re smart enough now to know that we should look to the East for all the latest innovations (see essences, cushion compacts, snail creams, etc.). But sometimes, looking to the past can yield even more solutions than the present. After all, a Chinese empress had poreless porcelain skin thousands of years before serums were invented, and a Japanese geisha knew how to cleanse her glowing complexion without the help of modern foaming cleansers.
With this in mind, we tapped Wei Brian, beauty guru and the mastermind behind Wei Beauty—a skincare line based on 5,000 years of Chinese herbal medicine—and asked her to share her favorite beauty secrets from ancient China. From jade rollers to herbal teas, keep scrolling for five traditional Chinese beauty rituals for better skin!

1. Get Herbs:

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Chinese medicine is largely based on knowing which herbs and roots can treat certain conditions—skincare included. Thus, it should come as no surprise that women in ancient China relied largely on herbs to keep their skin looking radiant. “Bei Qi, Huang Qi, and Goji are three herbs often used in traditional Chinese medicine for skincare,” Brian explains. “These herbs can be used topically—Bei Qi is known for improving skin clarity; Huang Qi is great for revitalizing tired, aging skin; and Goji is known to defend skin against aging.” To know exactly which ones to choose and how to use them topically, Brian recommends going to an herbal clinic or Chinese pharmacy. “The ratio may vary for your skin type, concern, age, and other factors,” she says.

2. Drink the Right Tea:

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  In that same vein, Brian says you can also steep these herbs in hot water and make an herbal tea. They might not taste the best (this editor can attest to that, having grown up in a traditional Chinese household), but the fact that they’ve been used for thousands of years for glowing skin and a stronger immune system is a testament to that fact that they work. “There are many herbal teas and ingredients used in traditional Chinese medicine,” she says. “These herbal remedies are prescribed depending on many factors, including the season and your symptoms. For example, Goji and Ju Hua [chrysanthemum] are used to help detox and boost your defense system, but these are more commonly used in summer, when the herbs are most potent.” For beginners, Goji tea might be the easiest—simply soak the berries in a cup of hot or cold water with another tea bag, and allow the tea to steep. Afterward, you can drink the tea and eat the Goji berries, which will have plumped up and gotten juicy. They’re full of antioxidants, minerals, amino acids, vitamin C, and carotenoids—i.e., a cocktail of ingredients for a clear, luminous complexion.
  
  3. Try a Jade Roller
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  Using a jade roller or stone on your face is believed to work the same way as dry brushing your body—by getting your circulation going and helping to detoxify. “In ancient times, there were two basic devices: a jade roller to target acupuncture points and a special flat stone made of jade, which was used to open up the meridian blockage, allowing your Qi [Chi] and blood circulation to flow better,” Brian says. “These devices were used to help the body and skin heal itself.” Nowadays, you can buy a jade roller easily (we like this one from Ling) and re-create this ancient ritual at home. First, Brian says to start with a detoxifying mask, like her line’s Goldenroot Purifying Mud Mask ($42). After deep-cleaning your skin with a mask, use a gentle cleanser, then apply a serum or moisturizer. Next, grab the jade roller and slowly roll it upward and outward from the center of your face. For flat stones, Brian says, you can “rest” on the stones after moisturizing by placing them on your face for five to 10 minutes. Jade has been used for centuries by Chinese royalty to rid the body of bad Qi, and using a smooth, polished roller on your face will soothe, de-puff, and even supposedly decrease wrinkles.
  
  4. Know the Power of Mung Beans
  
  
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  Turns out Chinese empresses enjoyed a DIY face mask as much as the rest of us. Their ingredient of choice? Mung beans, which were ground to a paste and thought to be good for healing acne and de-puffing, Brian says. Don’t enjoy the thought of putting mashed beans on your face? Try buying powdered mung beans (you can pick this up at your local Asian market or order some on Amazon) and mixing it with Greek yogurt for a skin-brightening mask that’s less messy. Brian also says Wei is launching a Mung Bean Sprout Stress-Relieving Soothing Mask in the fall, featuring a sheet mask that floats in “the essence of mung bean pressed at the point of germination.” Stay tuned!
  
  5. DIY a Turmeric Mask
  
  
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  Turmeric is the DIY mask ingredient of choice for many brides in the Middle East, and it turns out Chinese women feel the same about this potent orange root; Brian says women in ancient China would make turmeric masks to help reduce wrinkles and even their skin tone. “Mix one tablespoon of almond milk, one teaspoon of honey, and one teaspoon of turmeric,” she instructs. “If you want the consistency of your mask to be thicker, you can use yogurt or add a drop more honey, but I like using almond milk because it contains vitamin E and antioxidants.” She uses a face brush to apply the mixture to her face (“turmeric can be messy!”) and leaves it on for 10 to 15 minutes before rinsing off. The result? Skin worthy of an empress.

Best Salad Ingredients for Weight Loss

By Dana Leigh Smith

Sure, every body and everybody’s diet is different. But if you’re a time-strapped dieter trying to lose weight, you’re bound to eat a lot of salad.
And as long as you stay away from fatty add-ons like bacon bits and crispy noodles, your strategy is sure to pay off–eventually. The road to weight loss success can be slow going, but by throwing ingredients in your bowl that scientists say rev metabolism, bust hunger or burn belly fat, your daily bowl of greens can become an effective vehicle in helping you reach your goals even faster—without sacrificing flavor. Whether you’re whipping something up at home or grabbing a make-your-own variety from the corner deli, our delicious topping picks will deliver the results you’re looking for at lighting-speed. Plus, they’re super tasty, too—especially when eaten with the suggested salad pairing we’ve provided for each.

 

1. SWEET PEPPERS

 

You may already know that hot peppers can rev your metabolism, but did you know that their sweet-tasting, bell-shaped cousins have similar effects? It’s all thanks to their metabolism-boosting compound called dihydrocapsiate. In one study, participants who consumed dihydrocapsiate experienced a metabolic boost that was nearly double that of the placebo group! But that’s not all: Sweet red and green bell peppers are also rich in vitamin C—a nutrient that fights back against stress hormones that trigger fat storage in the stomach.
Pair it with: Romaine + avocado + onion + black beans + tomato + balsamic vinegar + fresh pepper

 

2. EGGS

 

Want to save cash, improve your health and lose weight in one fell swoop? Add eggs to your greens in lieu of more expensive protein sources like chicken. In addition to the hunger-quelling effects of the whites, the yellow center is an abundant source of a fat-fighting nutrient called choline. It works by suppressing levels of the hunger-stoking hormone leptin, which fuels between-meal cravings. Yolks also increase your body’s absorption of heart-protecting, cancer-fighting antioxidants called carotenoids, found in popular salad veggies like broccoli, Brussels sprouts, kale, carrots and sweet potato.
Pair it with: Kale + sautéed Brussels sprouts + carrots + mushroom + red wine vinegar + extra-virgin olive oil + fresh pepper

 

3. BERRIES

 

We’ve got some berry good news: According to two recent animal studies, consuming a diet rich in polyphenols–a naturally occurring chemical found abundantly in strawberries, blueberries and raspberries–can decrease the formation of fat cells by up to 73 percent! While we can’t be certain the same will hold true in humans, the sweet fruits are also filled with water and fiber—two nutrients that help ward off hunger—so there are proven benefits to adding them to your plate of greens.
Pair it with: Mixed greens + Gorgonzola + pecans + onions + grilled chicken + balsamic vinaigrette

 

4. PEACHES

 

Trying to lose the last few pounds before hitting the beach this season? Throw slices of a delicious, juicy peach into your greens. According to Texas A&M University researchers, the stone fruit contains phenolic compounds that modulate different expressions of genes to ward off obesity, high cholesterol, inflammation and diabetes—now that’s something to feel just peachy about!
Pair it with: Arugula + red onion + tomatoes + feta + grilled shrimp + poppy seed dressing

 

5. LEGUMES

 

From time to time it’s beneficial to replace animal proteins with plant-based sources of the nutrient in your diet—doing so can reduce your risk of chronic conditions like cancer, cardiovascular disease, diabetes and obesity. In one Spanish study, study participants who ate a calorie-restricted diet that included four weekly servings of legumes lost more weight than those on a calorie-equivalent diet that didn’t include beans—likely due to their belly-filling fiber content. A study published in the journal Obesity backs that assumption: The researchers found that eating 160 grams—or a little more than a half cup—of legumes led people to feel 31% fuller. It doesn’t matter what types of beans you eat (so long as they aren’t re-fried), just be sure to work them into your diet to reap the benefits.
Pair it with: Romaine + radish + orange + scallions + feta + citrus dressing

 

6. ONIONS

 

Pick up a pack of breath mints and ask the deli clerk to pile on the onions. The flavorful, low-cal veggie (a quarter-cup has just 16 calories) breathes new life into bland beds of lettuce, while simultaneously boosting endurance (which can help you burn extra calories at the gym) and torching body fat. The onion’s diverse skill set comes from a powerful flavonoid called quercetin that increases blood flow and mimics the effects of exercise by enhancing the production the energy-producing units in our cells.
Pair it with: Romaine + cucumber + tomato + carrots + chickpeas + red wine vinegar

 

 

7. CANNED TUNA

 

Sick of grilled chicken? Add some chicken of the sea to your greens. Sure, ounce-for-ounce it has two fewer grams of protein than the classic bird, but its nutritional profile more than makes it for it. Tuna is a primo source of docosahexaenoic acid, a powerful omega-3 fat that can shrink—and eventually kill off—young fat cells in the belly, according to Journal of Nutrition research. Worried about the mercury? Canned tuna is considered a “low mercury fish” and can safely be enjoyed two to three times a week, according to the FDA’s most recent guidelines.
Pair it with: Spinach + tomato + green pepper + cucumber + onion + feta + Greek dressing

Your Healthy Tip for the Day

SPICE AS NICE:

Using herbs and spice blends is an easy way to feel like you’re indulging in something rich—without adding fat or calories to your plate.

WSJ: Vividly Imagining Fragrant Food May Lead to Weight Gain

"The savory aromas of bacon and fresh-baked cookies have led many a dieter astray. Now comes research suggesting that how vividly you imagine the fragrance of such goodies may play a role as well. Scientists at Yale University and the affiliated John B. Pierce Laboratory have found that a person’s self-reported ability to imagine odors correlates with his or her body-mass index, a standard measure that relates weight to height." Read the full story.

NPR: In 'Eating Lab,' A Psychologist Spills Secrets On Why Diets Fail

"Diets don't work for a variety of reasons, from biology to psychology. Mann points the finger, first and foremost, at human biology. 'Genes,' she writes, 'play an indisputable role in regulating an individual's weight: Most of us have a genetically set weight range. When we try to live above or below that range, our body struggles mightily to adapt.' Second to biology, Mann blames a combination of neuroscience and psychology. Our brains are hard-wired to want food for survival, she explains, so restricting calories creates a psychological stress response, which facilitates weight gain, not loss. Also, she adds: 'Studies show that willpower, the thing we all blame ourselves for not having enough of, is in many ways a mythical quality and certainly not something that can be relied upon for weight loss.'" Read the full story.

WSJ: Can Your Honey Be Your Workout Buddy?

"Working out together so rarely works out. It is tempting to picture exercising together as a couple. You’re spending time and, a bonus, getting healthy and buff, too. However, hitting the gym with the person whose approval and desire you most want can bring up all sorts of insecurities." Read the full story.

Small Portions of Fast Food Just As Effective For Workout Recovery As Supplements

Your Healthy Tip of the Day

EAT RIGHT RULE If you can break a strand of your own hair easily, it’s a sign you’re low on vitamin B.

Small Portions of Fast Food Just As Effective For Recovery After Workouts As Sports Supplements

Per Science Daily: "A new study found there was no significant difference in glycogen recovery when cyclists ate fast food after a workout versus when they ingested traditional sports supplements such as Gatorade, Powerbar and Clif products." For the full story, click here.

Study Warns of Diet Supplement Dangers Kept Quiet by F.D.A.

Per the New York Times: "Popular weight-loss and workout supplements on sale in hundreds of vitamin shops across the nation contain a chemical nearly identical to amphetamine, the powerful stimulant, and pose dangers to the health of those who take them, according to a new study. The Canadian health authorities in December called the chemical, BMPEA, 'a serious health risk,' and pulled supplements that contain it from store shelves." For the full story, click here.

Mothers’ Exercise May Lower Heart Risks in Newborns, Study Suggests

Per the New York Times: "Exercise in mice substantially lessens the risk that a pregnant mother-to-be will give birth to offspring with serious heart defects, according to a new study that could have implications for women who are or hope to become pregnant. Developmental biologists long ago established that the heart is the first embryonic organ to develop, usually within 10 weeks of conception, delighting pregnant women who can hear their child’s heartbeat very early in a pregnancy." For the full story

Good News: HIIT Isn’t The Best Way to Lose Weight

By Dana Leigh Smith
There’s been a ton of buzz lately about the benefits of high intensity interval training (HIIT).
This training method, which requires exercisers to perform a quick bout of exertion followed by a short recovery period, has been said to aid weight loss and control appetite more effectively than moderate-intensity workouts. While HIIT workouts are indeed effective and efficient, according to new research published in the journal Appetite, the positive effects of even-keeled workouts shouldn’t be dismissed—especially if that’s the method of training you prefer. Yes, we’re talking to all you long-distance athletes out there!
To come to this finding, researchers gave their study participants a standardized breakfast before having them complete either a HIIT-style or a moderate-intensity workout. A second standardized meal was given to the participants 45 minutes after they finished breaking a sweat. What the researchers discovered was pretty interesting: No matter what type of exercise regimen the subjects completed, there was no difference in their levels of ghrelin, a hunger-regulating hormone, or self-reported appetite.
The takeaway: If you’ve been advised not to partake in HIIT training or you simply don’t enjoy it, don’t sweat it! You can still burn calories, reduce your appetite and subsequently lose weight by simply doing the type of exercise that is healthy and enjoyable for you!

Your Day in Health

Your Healthy Tip for the Day

EAT CLEAN: Housework is an easy and productive way to burn tons of calories! Pump the jams while you clean and you’ll be done before you know it.

SCIENCE DAILY: Impulsivity Linked to Binge Eating

"Do you get impulsive when you're upset? If so, this could be putting you at risk for binge eating. The more impulsive you are, the more likely it is you'll binge eat when experiencing negative feelings." Click here to read the full story.

CNN: 'Ugly' Vegetables: Trendy, Tasty, and Good For You, Too

"Move over, kale. Americans are expanding their veggie horizons. 2015 is the year of the warty, hunchbacked and spiney. Helm follows food trends on her personal blog Nutrition Unplugged, as well as on the dietitian-run food gallery Healthy Aperture, designed to introduce nutritious food options to the public. One of her top contenders for 2015 is a weird root with a strange name: kohlrabi." Click here to read the full story.

REUTERS: Fitness in Middle Age Linked to Healthier Brain in Later Years

"People who have better aerobic fitness in middle age may ward off decreases in brain volume later in life, potentially preserving memory and other functions, a U.S. study suggests.

5 Best Teas for Weight Loss

By David Zinczenko
A steaming cup of tea is the perfect drink for soothing a sore throat, warming up on a cold winter’s night, or binge-watching Downton Abbey. But certain teas are also perfect for doing something else—helping you lose extra weight.
Each of these 5 Best Teas for Weight Loss has its own individual, magic properties, from dimming your hunger hormones to upping your calorie burn to—literally—melting the fat that’s stored in your fat cells. Oh, and they can also help reduce your risk of heart disease and diabetes, too. (Stick to 3-4 cups—or tea bags—of tea per day, and choose brewed varieties over bottled to avoid extra calories and sweeteners.)
Here’s the full list, compliments of a revolutionary new book, The 7-Day Flat-Belly Tea Cleanse, which shows you how to eat and drink—and still shrink!

5. THE METABOLISM BOOSTER

Green Tea

DRINK THIS: Lipton, Yogi
BECAUSE IT: Unlocks your fat cells
Before a workout, turbocharge the fat-blasting effects by sipping a cup of green tea. In a recent 12-week study, participants who combined a daily habit of 4-5 cups of green tea each day with a 25-minute sweat session lost an average of two more pounds than the non tea-drinking exercisers. Thank the compounds in green tea called catechins, fat belly crusaders that blast adipose tissue by triggering the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s capacity for turning that fat into energy.

4. THE POUND-A-WEEK MELTER

Oolong Tea

DRINK THIS: Bigelow, Stash
BECAUSE IT: Boosts metabolism
Oolong, a Chinese name for “black dragon,” is a light, floral tea that, like green tea, is also packed with catechins, which help to promote weight loss by boosting your body’s ability to metabolise lipids (fat). A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost six pounds over the course of the six-week time period. That’s a pound a week! 

3. THE CRAVINGS CRUSHER

Mint Tea

DRINK THIS: Tazo, Teavana
BECAUSE IT: Wards off the munchies
Fill a big teacup with soothing peppermint tea, and sniff yourself skinny! While certain scents can trigger hunger (a trick Cinnabon figured out long ago), others can actually suppress your appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month. (Although tea is relatively low in caffeine—about 25% of what a cup of coffee delivers—decaffeinated varieties are great to have on hand for a soothing bedtime treat.) Consider also adding a few drops of peppermint oil to your pillow or burning a minty candle to fill the room with slimming smells.

2. THE FAT BLOCKER

White Tea

DRINK THIS: Twinings, The Republic of Tea, Celestial Seasonings Sleepytime
BECAUSE IT: Prevents new fat cells from forming
White tea is dried naturally, often in sunlight, making it the least processed and richest source of antioxidants among teas (as much as three times as many polyphenols as green tea!). A study published in the journal Nutrition and Metabolism showed that white tea can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells) due to high levels of ingredients thought to be active on human fat cells. If there’s such a thing as diet tea, this is it. And keep your waistline toned and tight—in record time—with these essential

1. THE HUNGER HALTER

Rooibos Tea

DRINK THIS: Celestial Seasonings, Harney & Sons
BECAUSE IT: Regulates fat-storage hormones
Rooibos tea is made from the leaves of the “red bush” plant, grown exclusively in the small Cederberg region of South Africa, near Cape Town. What makes rooibos tea particularly good for your belly is a unique and powerful flavonoid called Aspalathin. Research shows this compound can reduce stress hormones that trigger hunger and fat storage and are linked to hypertension, metabolic syndrome, cardiovascular disease, insulin resistance and type 2 diabetes. Yup, sometimes the kettle can be as effective as the kettlebell.