7 ways to stay committed to your fitness goals

(BPT) – In January, when many people make New Year’s resolutions to get fit, they’re full of energy and excitement to start and see results.

But by the end of February, that intensity and interest start to slip. Gold’s Gym has identified this as the Fitness Cliff, or the time that gym check-ins begin to gradually decline.

To help fight against the urge to slow down or quit, Gold’s Gym has declared Feb. 22 to be Commitment Day. On that date, Gold’s Gyms across the country will offer free workouts and classes along with resources to help people stay on track. But you can take action right now to make it easier to recommit to your fitness resolutions.

1. Create a plan

Everyone’s fitness journey is different, and with a personalized plan of attack, you’re more likely to get the results you want. Work with an expert to develop a routine that’s best for your current fitness level, body type, age and health history.

“Simply planning to make your resolution part of your schedule makes a significant difference,” says Dempsey Marks, a Gold’s Gym fitness expert. “Our lives can get very busy, so writing a weekly workout plan on Sunday that includes days, times and workouts will help keep you focused, organized and accountable.”

To help you get started, anyone who recommits to their goals on Feb. 22 at Gold’s Gym will receive a free 30-day fitness plan from a certified personal trainer.

2. Eat well

Just because you kill it on the treadmill or in the weight room doesn’t mean you can eat whatever you want with no consequences. Food is fuel — learn what to put into your body that will help it perform its best.

Remember, eating three to four hours before your workout will deliver energy to your muscles and help you avoid low blood sugar levels. And eating after a workout will replenish the fluids and carbohydrates your body just burned off.

3. Find an accountability partner

Having at least one workout buddy is good motivation to keep you showing up, push you to work hard and encourage you to keep striving toward your goals. Plus, it’s great to have someone to celebrate with when you reach those fitness milestones.

Commitment Day is the perfect time for you and a pal to get started — bring a friend in to Gold’s Gym for free workouts and classes on Feb. 22.

4. Be adaptable

We get it: Life happens. If you can’t make it to the gym because your car broke down or you’re traveling, it can be tempting to take a break from your fitness routine.

With a digital personal training app like GOLD’S AMP™, you’ll always have an option for workouts at home or on the road. You can choose a coach-guided workout — including outdoor walking and running workouts, stretching and bodyweight exercises — to take anywhere and pair it with the perfect exercise playlist.

5. Just breathe

A fit lifestyle doesn’t happen overnight; don’t get frustrated if things are slow to start or if you hit a plateau. Let yourself rest, think positively and be patient. Getting stronger takes time and effort, and you’re putting in the work that will lead to results later.

6. Avoid the comfort zone

If it’s getting too easy, it’s time to reassess your routine. Don’t be afraid to try a different piece of equipment, lift that heavier weight or join a new group exercise class.

“It’s easy to get stuck in your comfort zone because it’s comfortable!” Marks says. “But with fitness, it’s especially important to avoid the comfort zone to challenge your body in new and unique ways. Plan a new workout every other week by switching up the equipment and machines or go for that personal record. It’ll help to avoid boredom and lead to greater physical gains.”

7. Set an example

Your efforts don’t go unnoticed. Whether or not you realize it, you’re inspiring someone else with his or her own fitness. Use that to give yourself a boost when you need it.

Take Gold’s Gym Challenge winner Ellie Carter, whose two young sons were moved by her efforts to get back in shape.

“Every time we’d go to Gold’s, the boys would say, ‘We’re going to the gym, and Mommy is going to get strong,’” she says. “[Kids] do what we model, so I definitely want to keep encouraging fitness.”

Read Ellie’s success story and find more inspirational stories like it.

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Navigating Medicare: 5 allies who can help

(BPT) – Enrolling in Medicare for the first time or starting coverage under a new plan? It might bring you back to that first day starting a new job. You knew some of the basics, but you also knew there was a lot more to learn. More than likely, you got help from colleagues who have been around for a while and helped show you the ropes.

Don’t worry. With Medicare, you have the same kind of knowledgeable support. You’ve got a team on your side that can help make navigating the health care system easier. Goodbye hassles, hello helpers.

Here are five allies in your corner:

1. Your Primary Care Physician. This physician is the “go-to” doctor who provides guidance on your health care needs, taking the time to really get to know you, your medical history and your health goals. Think of your Primary Care Physician as the “quarterback” of your medical team — someone who can take charge of knowing the ins and outs of your health status and help drive decisions to get you on the right track and keep you there.

2. A caregiver. Perhaps the “unsung hero” of your health care team, caregivers are the ones you know you can count on — the ones you know are there to offer support and care for you, whenever you need it. Whether a family member, neighbor, friend or professional assistant, these are the people in your life who help you along the way. Their assistance can span everything from bringing you to appointments or getting prescriptions filled to making meals or offering emotional support.

3. Your pharmacist. This team member keeps an eye on the medications you take — prescription and over-the-counter — to make sure they work safely together. Your pharmacist is a great person to talk with about how medications are making you feel and answer any questions you have on topics including what side effects to expect, what to do if you miss a dose, or how to store your meds.

4. An insurance agent. Original Medicare. Medicare Supplement. Part D. Medicare Advantage. There are many options and decisions to make when it comes to your Medicare coverage, and a licensed insurance agent can help you find the right plan, or plans, for you. Once you’ve selected a plan, you can also always call your agent to ask questions if your health or coverage needs change or if your plan changes from year to year.

5. Your insurance company. Within your insurance company, there are more people than you likely realize who are working hard on your behalf to ensure you get the medical care and support you need. Insurers can offer tools, resources and support that can help you live a healthier life.

For more information to help you navigate Medicare, visit MedicareMadeClear.com.

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Improve your heart health in 2018 with these tips

(BPT) – When it comes to maintaining and/or improving your heart health, it’s the little things you do day after day that can have a big impact on your immediate and long-term health.

A healthy diet and plenty of exercise are naturally the first things you think of when looking at ways to support your body’s most important muscle, but to really make your heart health initiatives as effective as possible, you need long-term solutions, not quick fixes.

The American Heart Association (AHA) has long been at the forefront of heart healthy initiatives, and this year’s Life is Why We Give (TM) campaign is drawing support from people and companies — like Pilot Flying J — all across the nation. In order to help you live a healthier life in 2018, follow these seven heart-healthy tips today.

1. Be careful of what you snack on between meals. High-fat and high-sugar snacks are popular, but ultimately unhealthy. Opt for fresh instead of processed and choose fresh fruits and vegetables for your snacks between meals.

2. Don’t just drink the drink. Your beverage choices could add unnecessary fats and sugar to your diet, so choose low-sugar and no-sugar alternatives as well as low-fat milk or cream for your coffee. This way you’ll avoid drinking empty calories.

3. Avoid ordering before-the-meal extras. Cocktails, appetizers, even bread and butter are all sources of extra fat, sodium and calories. Cut them out and your calorie intake will drop — and so will your bill.

4. On the side, please. Ask for butter, cream cheese, salad dressings, sauces and gravies to be served on the side when you dine out. This allows you to better control the quantity you consume.

5. Explore your options. When ordering fish or chicken, avoid fried whenever possible. Choose boiled, baked or grilled options instead for a healthier alternative.

6. Think small. Cutting back on portion sizes is a great place to start eating healthier, so don’t be afraid to ask for a smaller serving when you dine out. If smaller portions aren’t available, ask for a to-go box when you order and place the rest of your entrée in the box to eat later.

7. Make a healthy substitution. Often a healthier choice is available for nearly any dish. For example, if you order an item that naturally comes with French fries or onion rings, ask whether you can get a side of fruit or vegetables instead. It may cost you more, but the switch is certainly worth it.

To find even more helpful tips to enjoy a healthier diet, or to receive a free blood pressure check during the month of February, stop by one of the Urgent Care Travel (UCT) medical clinics available at select Pilot and Flying J Travel Centers. You can also support the AHA through in-store initiatives at your local Pilot and Flying J Travel Center.

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The secret to sticking to your resolutions just may lie in your Medicare benefits

(BPT) – Despite our best intentions, 80 percent of us have given up on our New Year’s resolutions by mid-February. Determined to make this year different? If you’re enrolled in Medicare, you might be surprised to learn that your benefits could give you an edge in your quest to stay motivated and on track to attaining your goals for the year ahead.

Read on to learn how maximizing your Medicare benefits could help you achieve some of the most common New Year’s resolutions.

Resolution No. 1: Lose weight and get fit.

Exercise is a key part of the equation if you want to finally get out of those elastic-waist pants and back into your jeans. Only problem is, most of us can come up with a whole host of excuses for not making exercise part of our daily routine, with the expense of a gym membership one that’s frequently cited by people living on a fixed income.

If you’re enrolled in a Medicare Advantage or Medicare supplement plan, you might not be able to use that excuse anymore. Many plans include a gym membership as part of their plan benefits, giving their members access to fitness centers in their area at either no extra cost or a discounted rate.

“Regular exercise can help you lose some weight after over-indulging during the holiday season, but it’s important all year round to help improve your well-being and maintain your independence,” said Efrem Castillo, M.D., chief medical officer for UnitedHealthcare Medicare & Retirement. “Taking advantage of your plan’s fitness benefits could have you well on your way to a trimmer and more energized you by spring.”

Resolution No. 2: Make 2018 your healthiest year yet.

Medicare is designed to make it as affordable as possible to get the preventive care you need. And that can make a huge difference to your health and well-being by catching health issues early, when they’re usually easier to treat.

Original Medicare (Parts A and B) covers an annual wellness visit as well as some preventive screenings, such as mammograms and colonoscopies. Your annual wellness visit is a good opportunity to sit down with your doctor and develop a plan to help you achieve your best health in the year ahead. In addition to services covered under Original Medicare, many Medicare Advantage plans provide additional benefits, such as a full annual physical as well as dental, hearing and vision coverage.

Resolution No. 3: Save more money/Get out of debt.

All those gifts you bought over the holidays may have left your credit card statements extra-lengthy. And life can get expensive any time of year, particularly as our health care costs creep up as we get older. Fortunately most people can save money on health care in a variety of ways.

If you’re enrolled in a Medicare Advantage plan, keep the following tips in mind:

* Take advantage of cost savings on prescription drugs. Many plans offer home delivery pharmacy benefits that can be a great way to save money — not to mention trips to the pharmacy. And if your doctor prescribes a high-cost medication, ask if a cheaper alternative is available that could work just as well, such as a generic or a drug on a lower tier of your plan’s formulary (the list of covered drugs).

* Choose doctors and hospitals that have a relationship with your plan. Staying in-network when you need care is one of the best things you can do to manage your health care costs.

* Look for extra plan discounts on everyday health care items and services such as vitamins, hearing aids and alternative medicine services like acupuncture.

Resolution No. 4: Less stress. More happiness.

More and more Medicare Advantage plans are taking a keen interest in helping their members manage their emotional well-being given the direct correlation between our mental health and our physical health. Check to see if your plan offers any resources to help members manage their stress.

Resolution No. 5: Kick the habit.

If you smoke, you know you should quit. Make 2018 your year! Medicare covers up to eight face-to-face visits per year with a doctor or other health care practitioner who can provide counseling to help you make cigarette and other tobacco use part of your past. That personalized, one-on-one attention can make a big difference. So if you’ve tried to quit on your own in the past but struggled, consider taking advantage of these free counseling sessions.

The secret to sticking to your New Year’s resolutions may just lie in your Medicare benefits. So rather than rely on sheer willpower alone, put those benefits to use to help you stay on track toward your goals. When you close out 2018 as a thinner, happier and healthier version of yourself, you’ll probably wonder why you waited so long to make Medicare your secret weapon in conquering your resolutions once and for all.

Plans are insured through UnitedHealthcare Insurance Company or one of its affiliated companies. For Medicare Advantage and Prescription Drug Plans: A Medicare Advantage organization with a Medicare contract and a Medicare-approved Part D sponsor. Enrollment in these plans depends on the plan’s contract renewal with Medicare.

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New research calls pistachios superfood for people with desk jobs

(BPT) – Recent research is giving the 86 percent of Americans who sit all day at their jobs new reasons to reach for a handful of nuts while at work, and in particular, pistachios. Adding to an increasing volume of research around the health benefits of pistachios, one study and a national survey in the U.S. suggest a snack of pistachios might boost brain power and concentration levels at work.

Pistachios helped office workers stay focused until lunchtime

In a national survey, 1,000 American office workers who skipped breakfast consumed a snack of 42 grams (1 and 1/2 serving size) of pistachios between 9 and 11 a.m. Ninety-two percent of the participants said they are “distracted from their tasks at work due to hunger before lunch.” Eighty percent said they usually get hungry in the mornings before lunch and think about food often or every day.

The midmorning snack of pistachios proved to be just what they needed to power through the morning. Ninety-two percent of the participants reported the pistachio snack helped improve their concentration at work as stated in the study, “somewhat or greatly.”

That’s not surprising, according to Dr. Mike Roussell, nutrition expert and adviser. “Skipping breakfast is never a good idea, but even with a good breakfast and lunch, hunger pangs and stress-driven hunger can be distracting, leading to unhealthy snacking habits.”

Roussell says pistachios are an ideal midmorning or midafternoon snack because of their unique nutrient package that not only promotes feelings of fullness and satiation, but also, newer studies show, can promote an optimal mental state and more focus at work.

Increasingly, people with desk jobs are looking for a healthier snack alternative to the usual donuts and vending machine fare. Ninety percent of the survey’s participants said they believe the snack of pistachios is healthier than their usual snack. The study involved office workers in the Northeast, South, Midwest and Western U.S. who snack at their desk two or more times a week at midmorning.

Pistachios may have a role in improved brain function

Loma Linda University (LLU) researchers found that eating nuts on a regular basis enhances brainwave frequencies associated with cognition, learning, memory, recall and other key brain functions. While the research studied multiple nuts, pistachios produced the greatest gamma wave response, which is critical for enhancing cognitive processing, information retention, learning and perception.

In the study, electroencephalograms (EEG) were taken to measure the strength of brainwave signals. EEG wave band activity was then recorded from nine regions of the scalp associated with cerebral cortical function.

“This study provides significant beneficial findings by demonstrating that nuts are as good for your brain as they are for the rest of your body,” said the study’s principal investigator, Lee Berk, DrPH, MPH, associate dean for research at the LLU School of Allied Health Professions, in an interview featured in the November 2017 issue of LLU’s publication, Today. An abstract of the study was presented at Experimental Biology 2017 in San Diego, California, and published in the FASEB Journal.

The workplace-snacking survey and health-benefit studies add to a growing base of pistachio research, solidifying that pistachios have all the ideal qualities for a go-to workplace snack.

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Fight for your sight: 5 tips to fight Age-related Macular Degeneration

(BPT) – The ability to see is one of our most precious gifts. Like most things in life, our vision may be impacted as we age. That’s why it’s important to learn about Age-related Macular Degeneration (AMD). Prevalent among older Americans, it affects one in five adults age 65 and older, and is the leading cause of blindness for this population. While there is no cure for this condition, there are steps that you can take to help reduce the risk of progression, including:

1) Schedule routine eye exams. As early stages of AMD may not present any symptoms, you may not think to consult your eye doctor. Keeping routine eye exams that include eye dilation may help to identify the condition early, as well as help maintain overall eye health.

2) Address symptoms immediately. See your eye care professional right away if you experience sudden or gradual changes in vision quality. As AMD progresses, straight lines may appear distorted, central vision may look dark, blurry or white, or changes in color perception may become noticeable. If you have been diagnosed with AMD, you should also regularly check your eyes with an Amsler grid tool that helps track incremental vision changes.

3) Lead a healthy lifestyle. If you smoke, quit. Regular exercise can also help to maintain eye health and minimize the risk of progression. Other risk factors for AMD include obesity, high cholesterol and high blood pressure.

4) Eat right. A diet rich in green, leafy vegetables as well as healthy fatty acids may also help reduce the risk of progression. Foods that contain these nutrients include: spinach, kale, broccoli, cabbage, romaine and chard, and fatty fish such as salmon, sea bass, herring, whitefish, mackerel, anchovies and sardines.

5) Consider supplements recommended by the National Eye Institute. If you’ve been diagnosed with moderate to advanced AMD, The National Eye Institute recommends taking a specific nutrient formula based on the AREDS 2 study, that may help reduce your risk of progression. Talk with your doctor to see if an AREDS 2 formula eye vitamin is right for you.

To raise awareness of this public health issue, Bausch + Lomb, in collaboration with Prevent Blindness, the nation’s oldest volunteer eye health and safety organization dedicated to fighting blindness and saving sight, has launched the Why Eye Fight campaign.

To learn more about AMD, what steps you can take to help fight for your sight or to watch the patient stories or PSA, visit www.WhyEyeFight.com. You can also join the online conversation and share your story using #WhyEyeFight on Facebook and Twitter.

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5 tips from a tea expert to brew the perfect cup

(BPT) – For most of us, a little evening downtime is not a luxury — it’s a necessity. After a hectic day of work, commutes, kids and dinner prep, we deserve to take a moment to slow down and enjoy some hard-earned “me time.”

Instead of using this time to stream your favorite show or scroll through social media, try a gentle and relaxing activity that puts your focus on the present moment and makes this time truly enjoyable.

“For a relaxing end-of-day activity, there’s nothing quite like preparing and savoring the perfect cup of herbal tea,” says Stephen Twining, whose family founded the world-famous tea brand, Twinings of London, in 1706.

The steps we take to prepare and enjoy our perfect cup of tea can help us unwind and feel refreshed, Twining says. Tea releases pleasing scents, the warm brew makes comforting sensations as we wrap our fingers around the mug and take sips, and there’s the deep and satisfying flavors of the tea itself.

Of course, when we’re engaged in a mindful activity, it’s that much easier to let go of daily stress and transition into a more relaxed state. Follow these five tips from Twining to brew your favorite cup of herbal tea, and try making this a part of your end-of-day ritual.

1. Start fresh: The perfect cup of tea starts with a clean mug and a clean kettle of fresh, cold water. Never reuse water that’s already been boiled, because that can weaken the tea’s flavor, Twining says.

2. Don’t over-boil: As soon as the water reaches a boil, it’s time to remove the kettle from the heat source.

“I never let the water over-boil because in doing so, you will cause the oxygen in the water to be reduced, making the tea taste ‘flat,’” Twining says. For that reason, he recommends not using a microwave to boil the water.

3. Savor the moment: Set the tea bag in the mug before you add hot water, pouring it directly onto the tea bag. Just then, it starts releasing its herbal scent, so make sure you take a moment to inhale and relax while enjoying the aroma. Twinings offers a range of herbal teas each expertly blended to provide the perfect balance of taste, flavor and aroma. For example, Buttermint has a refreshing blend of peppermint leaves combined with the creamy flavor of vanilla for a smooth taste and rich aroma, perfect for helping you unwind.

4. Wait for the perfect flavor: Many people make the mistake of thinking that once the brew darkens, it’s ready to drink. However, Twining says color merely washes off the tea leaves early in the process, so don’t let the appearance mislead you. To make sure the flavors fully develop, know how much time your tea needs to brew, and keep an eye on the clock. Herbal teas should steep for a full four minutes.

5. Customize and enjoy: Hopefully, you will find your perfectly brewed cup of herbal tea needs no embellishment because the expertly blended herbs and flowers will provide all the flavor you need. But as Twining says, “The best cup of tea is the one you like the most,” so feel free to make adjustments. The recommended add-ins for herbal teas are honey, sugar or a squeeze of lemon — do not add milk or cream. For a deeper flavor, let the tea steep a minute or two longer.

After a long day, you definitely earned this moment, so make sure you take time to enjoy it. If you’re interested in exploring Twinings’ complete line of herbal teas, visit twiningsusa.com.

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Why probiotics should be part of your routine in 2018

(BPT) – At the turn of the calendar, many people begin taking action on what they plan to accomplish in the new year. Some have resolved to take up a new hobby, to save more money, to travel and, of course, to improve their health.

New eating plans and gym memberships are common steps people take toward their health goals, but there are other effective ways to improve your health — like adding probiotics to your daily regimen. You’ve likely heard of probiotics before, but do you know how they benefit your health and how to select the right one for you? This article can help.*

What is a probiotic?

Before delving into how probiotics can help your body, let’s first explain what they actually are. In the simplest terms, probiotics are the good bacteria (live microorganisms) that live inside your digestive tract and help your body to function properly. There are many different types of probiotics, and each one performs a different function in your digestive system.*

The billions of bacteria that live inside your digestive tract are often called “microflora,” or more correctly, “microbiota,” and the environment that they work together to create inside the body is called the microbiome. Maintaining proper balance within your microbiome is crucial for overall health.*

How do probiotics help?

The beneficial bacteria in the digestive tract are influenced by a variety of factors such as stress, medication use, traveling and poor diet. Therefore, it is important to prioritize diet and lifestyle to maintain proper gut ecology. Probiotics are also effective for maintaining healthy populations of beneficial bacteria. Numerous clinical studies have shown probiotics have positive effects on health, including assisting in the digestion of food and the absorption of nutrients and contributing to immune system health. Some studies have suggested that certain beneficial strains may also support brain function.*

Probiotics in your diet

Probiotics are found in many foods you may enjoy every day including yogurt, kefir and sauerkraut. However, due to food processing and packaging, maintaining the stability and potency of the live beneficial bacteria in these foods can be a challenge. Including probiotic supplements in your routine ensures a consistent dose to help you and your family maintain optimal health.*

Finding the right probiotic supplement for you

Probiotic supplements can help support health at any age — from infancy to adulthood. When it comes to selecting the probiotics for you and your family, the best options are those that are formulated based on clinical research. Genestra Brands offers a comprehensive line of clinically studied, effective probiotic strains that have been recommended by doctors for more than 20 years. With more than 25 gluten-free, non-GMO formulas, Genestra Brands’ probiotics offer personalized support to help make your New Year’s resolution of becoming a healthier you that much easier.*

Before you begin taking any type of probiotic, speak with your doctor and/or pharmacist about whether they are safe and right for you.

To learn more about probiotics designed with you in mind, visit genestrahmf.com.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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3 formerly misunderstood foods now a part of a well-balanced diet

(BPT) – Throughout history, misconceptions, misinformation and popular culture have influenced Americans’ eating habits. Many foods that were previously eaten daily are now considered unhealthy. Conversely, some foods that were thought to be “bad for you,” are now considered nutritious.

“Nutrition is exciting. Just about every day there is new research about how certain foods work in our body,” says Registered Dietitian and Nutritionist Dawn Jackson Blatner. “Over time as research is done, foods that were once considered unhealthy can be found to actually play a key role in healthy diets.”

What historically “unhealthy” foods are now considered wholesome? Blatner provides some examples:

Eggs

Shunned for many years, eggs were believed to be bad for heart health due to high cholesterol levels. However, numerous studies have shown that intake of dietary cholesterol has little influence on blood cholesterol levels. In fact, the Harvard School of Public Health states that the biggest influence on blood cholesterol level is the mix of fats and carbohydrates in your diet — not the amount of cholesterol you take in from food.

Today, eggs are part of a healthy diet — so much so that recently the country’s leading weight loss service announced that eggs are now included on its zero points list. Keep in mind, though, that not all eggs are created equal. When shopping for eggs, look for Eggland’s Best eggs, which have significantly more nutrition than ordinary eggs.

“Many health and nutrition organizations are finally recognizing eggs for the nutrient powerhouse they are,” says Blatner. “Eggland’s Best eggs have six times more vitamin D, more than double the omega-3s and more than double the vitamin B12 of ordinary eggs, making them the best egg option to maximize your nutritional intake.”

Nuts

Snacking on nuts today is typically considered a healthy way to keep hunger pangs at bay, but it wasn’t always that way. Nuts used to have a bad reputation for being high in fat and calories, and were often avoided, especially for people who wanted to lose weight.

Today, many nuts are considered the ideal nutritious snack as they contain heart-healthy monounsaturated fats. For example, the versatile almond is relatively low in calories when compared to other nuts and has more calcium than other varieties, according to Health.com. Plus, almonds are rich in fiber and vitamin E, an important antioxidant.

“Nuts can make a great snack or wonderful addition to recipes,” says Blatner. “The one thing to be mindful of is sodium intake. Opt for raw nuts or dry-roasted varieties. These are minimally processed and typically won’t contain the salt and oils you’ll find in other varieties.”

Carbohydrates

Due to empty calories and low nutritional value, cutting carbs has been at the heart of diet fads for decades. The problem with this is that it assumes all carbs are equal, which is false.

“The important thing to realize is there are high-quality and low-quality carbs,” says Blatner. “Instead of shaming all carbs, focus on high-quality sources of carbohydrates that fuel the body and give you energy — skip the refined grains like white bread and focus on whole grains.”

Want to try a recipe that uses some of these formerly misunderstood foods? Blatner shares one of her favorites.

Eggland’s Best Spinach & Avocado Egg Sushi

Makes two servings.

Ingredients:

2 Eggland’s Best Eggs (Large), 1 tablespoon milk, 1 dash of salt, 1 dash of ground black pepper, 1 large whole wheat tortilla (12 inch), 1/2 avocado (mashed), 1 cup fresh baby spinach

For the spicy sauce:

Mix 2 tablespoons plain Greek yogurt, 1 tablespoon Sriracha (or other hot sauce) and 1 teaspoon milk in a small bowl.

Directions:

Coat a 10-inch nonstick pan with cooking spray and heat on medium-low heat.

In a bowl, whisk together eggs and milk and season with salt and pepper.

Pour egg mixture into pan and cover with a lid. Do not scramble! Cook until set (about 3-4 minutes), flip and finish cooking (about 1-2 minutes).

Lay tortilla flat and spread with avocado, leaving a 2-inch border around the edges.

When eggs are finished cooking, place in the center of the tortilla and top with spinach.

Start at one end and roll tightly, but gently.

Coat the same skillet with nonstick spray and warm on medium-high heat.

Place roll seam-side down on skillet and brown slightly on both sides. Remove and allow to rest for 1-2 minutes.

Using a serrated knife, slice 1-inch pieces, drizzle with spicy sauce and serve with chopsticks.

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