15 Great Road Trip Foods under 200 Calories

By Rebecca Swanner

The car is packed, the kids are happily occupied in the backseat, and you're ready to hit the road. But, when stomachs start rumbling, what's the plan? To stop you from making a pit stop at a greasy spoon or swinging through a drive-thru, we've pulled together a list of 15 road trip foods that will keep those hunger pangs at bay—and your car not full of detritus. And, most of them can be taken on a plane as well!

1. Fruit

Fruit's fiber and high water content will help keep you full and hydrated as you travel. But, unless you want a messy car, it's best that you either choose fruit that doesn't have a stem, a pit, or an outside covering—namely, blueberries, figs, and grapes—or prepare fruit ahead of time and place it into Tupperware® containers. Strawberries, banana slices, peaches, and nectarines are great for this.
Calories per serving: 85–105

2. Kale Krunch™

I discovered this when I was doing P90X earlier this year. They're low in calories, high in vitamin A, and totally addictive. Plus, they're flavored with ingredients like organic olive oil and organic chia seeds. They are a little on the expensive side though, so if you want to make your own make these Kale Chips, chop them into bite-sized morsels, and pop them in a Tupperware or Ziploc® bag.
Calories per serving: 110

3. A Better Nut Butter and Jelly

The trouble with most sandwiches is that they require a cooler . . . unless you like eating warm chicken salad. Peanut (or any nut, frankly) butter and jelly is one that doesn't. Make it with whole-grain bread (my personal favorite is Ezekiel 4:9®), an all-natural nut butter, and all-natural fruit spread like St. Dalfour® to up the health factor.
Calories per 1/2 sandwich: 150 (varies depending on ingredients)

4. Shakeology® Packets

Want to take your Shakeology on the road? Just mix a single-serving Shakeology packet (available in Chocolate, Vanilla, Greenberry, Chocolate Vegan, and Tropical Strawberry) with water and shake!
Calories per serving: 160–170

5. Eggs

You might find the idea of taking eggs with you on the road a little odd, but hard-boiled eggs are great for a quick power-up. Plus, they're loaded with B vitamins, which may help keep tempers cool on long trips.
Calories per serving: 78

6. Homemade Energy Bars

The bulk of prepackaged bars sold at gas stations or convenience stores are loaded with sugar, preservatives, and empty calories. These homemade bars can be made in minutes and contain only good-for-you ingredients like fruit and nuts.
Calories per serving: 124

7. Nuts

Nuts are highly caloric, but they're also high in healthy omega-3 fats and travel well. Choose raw, unsalted nuts like almonds or walnuts that don't require you to dispose of a shell.
Calories per serving: 130–180

8. Spiced Nuts

Deepen the flavor of nuts by roasting them with spices. This recipe that combines cinnamon, cayenne, and cumin with a touch of honey will keep you away from the store-bought trail mix.
Calories per serving: 120

9. Baby Carrots

Maybe we're weird, but we think baby carrots are fun to eat, and they don't make a mess! They're sweet on their own, or you can combine them with hummus for a yummy, crunchy treat.
Calories per serving: 30

10. Split Pea Crisps

Peas are really good for you thanks to their fiber and vitamins A and C. But, good luck getting your kids to eat them on a road trip. Unless . . . you disguise them as a crunchy snack. These split pea crisps from Whole Living® combine peas with just a touch of olive oil and salt.
Calories per serving: 55

11. Other Vegetables

It's a classic for a reason. Slice up your favorite veggies—snap peas, cucumbers, cherry tomatoes, and celery all travel well—and pop them into a sealable container. Persian cucumbers are also a yummy single-serving snack.
Calories per serving: Less than 20

12. Dried Fruit

On day 2 of the road trip, when you've run out of regular fruit, try dried fruit. It's higher in calories by volume than fresh fruit, so just be mindful of how much you eat and look for options without sulfites, but it's better for you than a candy bar. Or a Fruit Roll-Up®.
Calories per serving: About 150

13. PopChips®

This is probably the least healthy option on this list since they're made with potato flour and not whole potatoes, but you could do a lot worse. Plus, they're a Tony Horton–approved road trip snack. Original PopChips contain just potatoes, salt, a touch of rice flour, and oil, so you can feel like you're snacking on chips without loading your body up with who knows what.
Calories per serving: 120

14. Spicy Baked Chickpeas

Chickpeas, garbanzo beans, little weird things that come in a can . . . whatever you call them, these little nuggets of goodness are high in fiber and will help keep you full. Try this road-friendly recipe for them.
Calories per 1/4 cup: About 200

15. Seeds

Though high in calories, seeds are high in heart-healthy magnesium and protein. Plus, cracking pumpkin or sunflower seeds open will keep your hands (if you're not driving!) and your mind busy while you're on the road. They can be high in sodium, so just take a look at the sodium levels or consider roasting your own.
Calories per 1/4 cup: About 160

5 Reasons You Should Walk More

More than one-third of the adults in the United States are obese, according to the eggheads at Center for Disease Control and Prevention (CDC). And, over the years, that number hasn't been getting better…it's been getting worse. And obesity can lead to heart disease, type 2 diabetes, and much more.

But, taking a daily walk can help you stay in shape—and if you are obese or overweight, it's a low-impact way to ease into exercise. If you combine your daily jaunt with sensible dietary substitutions, like consuming fewer simple carbs and replacing soda with water, the walk can be surprisingly beneficial for weight loss. On top of that, walking can also elevate mood and alleviate stress. But that's not all.

Here are 5 more reasons you should take a walk.

1. Walking Aids Digestion
According to research that appeared in The New York Times, a post-meal walk can aid digestion and control blood sugar levels. Alternatively, physically moving away from the dinner table eliminates the possibility of going back for seconds, thirds, or nineteenths.

2. Walking Is Good For Your Bones
You won't bulk up your quads, hammys, or glutes in the same manner you would by performing load-bearing exercises like barbell squats or deadlifts, but walking still builds strength.

"Walking strengthens the legs and core, and improves cardiovascular fitness," says Lisa Lynn, PT, FT, a specialist in performance nutrition. "In fact, walking strengthens the bones better than biking, swimming, or elliptical training."

Just a friendly tip: Avoid texting while walking. Researchers found that walking texters or readers were found to have shoddy balance. Stumbling into oncoming traffic while texting increases your odds of having all 206 bones in your body smashed into bits. Plus, you might also dent the person's car.

3. Walking Is Low Impact 
Sometimes our bodies need a break from demanding exercises like burpees, rock star hops, and jump squats. But taking a time out from high-impact movements doesn't give you permission to become a loafer.

When your goal is to lose weight aim to walk for 20 minutes per day, suggests Lynn. If your diet isn't as clean as it should be (put those Funyuns down right this second!), boost your walking time up to an hour per day. "We're supposed to be getting 10,000 steps daily," Lynn recommends, "so how long you walk really depends on how active you are and how much you sit."

And on the topic of sitting, use some of those steps to stand up and walk around a little at least once an hour. Prolonged time on your posterior isn't healthy.

4. Walking Can Improve Your Mood
Sitting all day under florescent lights, dealing with annoying emails and TPS reports as you watch your lunch hour blow past can be both infuriating and stressful. So, go for a walk. Assuming you're not walking through a methane garden, the new stimuli and fresh air you encounter during a walk can help calm you down and prevent you from Hulking up on your coworkers.

"A walk is a great way to clear your head and serve as a form of meditation for today's anxious society," Lynn explains. "It's a fast way to boost mood…and a great way to detox both mentally and physically."

5. Walking Cures Laziness
There's no excuse not to take a walk. "When you don't feel up to the hardcore, overzealous exercise, walking is a huge victory," adds Lynn. "Walking keeps our bodies pliable and our joints and muscles loose and in working order. I tell my clients that if you rest you'll rust, but you won't if you walk!"

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Can I Join Just for the Beachbody Coach Discount? YES!

You can become a Beachbody coach just for the discount. YES, you can start earning the 25% Beachbody coach discount immediately too without ever “coaching” someone.

Why join for the Beachbody coach discount?

You may be in the middle of Insanity and really want to try TurboFire, T25, or something else. If that’s the case, it makes sense to sign up to get the Beachbody coach discount on your next program. The 25% is even more beneficial to Shakeology customers. You can save approximately $15 on regular Shakeology (chocolate or greenberry) or $25 on vegan Shakeology (chocolate or tropical) each month after your coach fees! That’s $180 to $300 a year for doing nothing but signing up to coach.

Don’t let the title of “coach” scare you. If you want to rock this business, I am here to help you every step of the way; if you just want the discount and to be a regular client, I am happy to do that too. Just because you signed up for the Beachbody coach discount does not mean you have any responsibility as a coach (except to pay your coach fee $15.95 which is auto-withdrawal).

Why aren’t other people doing this? Well, they actually are! 85% of coaches sign up only for the discount! Pretty cool, huh?

How much does it cost to sign up?

It only costs $39.95 to start a Beachbody business. 

You can also purchase a challenge pack when you sign up to have your coaching fee of $39.95 waived. I chose to get Body Beast when I signed up because I ended up getting Body Beast ($89.95) + Vegan Tropical Shakeology ($129.95) + 30 day Club Membership ($12.95) + Coaching fee waived (value of $39.95) for $180! That’s like getting Body Beast for $40!!! There are all kinds of programs to pick from too! The max cost of a challenge pack is $205. These prices are already lower than the coach price before the fee is waived so it is definitely worth it for a bargain hunter!

Are you ready to sign up for the Beachbody coach discount? The link to join my team is below; please just let me know you are only doing it for the discount.

SIGN UP AS A BEACHBODY COACH

10 Ways to Stay Fit While Traveling

When you travel, do you leave your healthy habits at home? On business trips, it's easy to overdo it with carb-fest lunches and expense account dinners, sedentary meetings, and late nights at the hotel bar. (It's networking, right?) And pleasure trips are all about cutting loose, living it up. But do you really want to return home feeling worse than when you left?

A far more satisfying way to travel is to stay active, and fuel your body and mind with all the things that keep it running at its best. Try just a few changes in your travel habits and you'll be sharper and more effective on business trips, and more alert, comfortable, and energetic on vacation.

1. Bring fitness DVDs for your laptop.

If you're on the road for business, then you're probably carrying your laptop. Throw a fitness DVD or two into the computer bag, and pop one in first thing each morning. Do a quick workout early, and notice how much easier it is to resist the temptations of the breakfast buffet.

However, if you're on vacation, skip the computer. Aren't you trying to get away from it all? Leave the laptop and all that seated screen time back at home. Your eyes, back, and wrists need a holiday too.

2. Explore the local area on foot.

If you really want to get a feel for an area, the best way to see it is by walking. (Unless you're in Los Angeles. Nobody walks in LA.) If you're on a business trip, try to schedule it so that you can walk to at least some of your meetings.

Skip the cab unless you're late, it's raining like crazy, or your destination is more than a mile or two away. And steer clear of tour buses, unless there is really no other way to visit a particular sight.

Also, avoid the hotel dining room in the morning. Instead, walk to a nearby breakfast place. You'll probably get a more satisfying meal at half the cost. You'll also see some street life on the way—businesses opening their doors, sidewalks getting swept, locals waiting for the bus or hurrying to work.

3. Use the hotel gym.

Some people thrive on routine. If you have a regular gym schedule that's working for you, then continue it while you're away. Keep your healthy habit going, and it won't be a struggle to get back to it when you return home. Most hotels have some sort of gym or exercise facility. Even if it's just a basement room with a couple of stationary bikes—use it!

At the other extreme, you may find that your hotel has a big, glamorous gym with machines you've never used before. It's like being a kid at a new playground! Schedule a session with a personal trainer to learn how to use the stuff, and experience your workout as a novelty, a pleasure. The hotel might also have a great sauna or steam room, and maybe they offer spa services that are new to you. Bodywork is definitely a part of keeping fit and healthy. Schedule a Thai massage, or some other kind of therapy that sounds interesting.

Travel is about experiencing the new and the novel. Apply this attitude to your exercise routine as well, and you'll find that even your same old workout in a new setting can be a treat.

4. Take the stairs.

This one's easy. Never, ever take the elevator, unless you're schlepping luggage. No excuses. It doesn't matter how many flights up your room is. In fact, book a high floor. Better views from the room, and more calories burned to get there!

5. Discover local fitness activities.

Whatever your destination, there's probably some kind of sport or physical activity that's popular in the area. Go skiing, hiking, bouldering, or climbing if you're in the mountains. At the beach, take a surfing lesson, or boogie board, or at least get off your beach blanket and actually swim in the ocean. Those are the obvious ones, but think of others. Near a river or lake? Spend an afternoon canoeing, sailing, or rafting.

In urban parks, there are inevitably pickup games of soccer, ultimate frisbee, and basketball. Big cities are also rife with climbing gyms, martial arts dojos, a million yoga emporiums, and even dance studios. Think how much more fun your museum day would be if you capped it off with a salsa lesson!

6. Rent a bike.

Most major European cities—and an increasing number of American ones—have "smart bike" arrangements, with checkout stations all over town that allow users to pick up a bicycle in one location and drop it off in another. These are great for urban commuters, but are also ideal for tourists, since the services tend to be located in the busiest core of cities. Get around town on a bike and you're sure to see more of it.

Beaches and other tourist destinations almost always have rental services that allow you to take out a bike by the hour or by the day. Have you been curious to try a recumbent bicycle, or a bicycle built for two? Rent one! Take it for a spin up and down the boardwalk and see what you think.

If you're traveling by car, load up the bike rack and vow to leave the car parked once you arrive. In crowded resort towns, you'll be pleased as punch as you pedal past cranky tourists stuck in high-season traffic.

7. Keep one habit, no matter what.

Vacations are notorious for undoing months of virtuous diet and exercise. This may have a little something to do with a steady holiday diet of fried appetizer platters and piña coladas. However, what really derails a healthy fitness routine is an interruption to it.

But it's a vacation! It's time for a break! True enough, but consider keeping just one healthy habit while you're away, to keep your momentum going. For example, go to bed at your normal time (if you're happy with that habit), or wake up at your normal time. If you have a yoga or meditation practice, continue doing even a very abbreviated version of it. Say, one Sun Salute without fail when you first get out of bed. Or, if you're used to a specific, healthy breakfast, keep eating it every day. Make a promise to keep one good thing going, and then follow through on that commitment. This will create a powerful sense of control and continuity that will make it easier to get back on the health and fitness wagon when you return home.

8. Have a day of gluttony.

Early in your trip, pick one day to totally overindulge. Eat like a starving hound. Drink like a lush. Stay up too late. Make an ass of yourself. Seriously. You have been dreaming about this holiday for months. You are livin' la vida loca!

When you wake up the next morning, notice how you feel. Don't gulp down your usual hangover remedies, whatever they may be, and don't have a big guilt trip. Simply notice what is going on with your body. Let yourself feel it. Your head is pounding, right? Your stomach feels sour. You have no energy. Everything feels awful. You want to go back to bed. Ask yourself, do I want to feel like this every morning of my vacation? Do I really have that kind of time to spare?

Later in the day when you're thinking of having a fourth mai tai or a second dessert, bring your mind back to what it was like when you woke up. No judgment, no worries. Just remember how you physically felt. Then make a conscious decision about whether or not you want to feel that way again tomorrow morning. If you do this on day one or two, maybe the lesson will sink in.

9. Downshift.

The American lifestyle is so fast-paced, frenetic, and stressful that it can be hard to downshift into vacation mode. That go-go-go attitude can cause you to miss what's right in front of you.

Are you back for a third helping at the all-you-can-eat buffet on the pool deck, and you can't specifically recall what was on your first or second plate? Relax. There's more than enough food for everyone, and no rush for you to finish eating. Remember, you're on vacation. Slow down and enjoy whatever you're eating, whether it's "healthy" or not. Relish it. If you focus on and savor your food, you won't eat as much. That's not the reason to slow down, though. Go slow so that you can truly enjoy every single, delicious bite.

10. Make your vacation an adventure.

Do you really just want to sit on the beach for a week and drink? (Wait. Don't answer that.) The best way to stay fit when you're on vacation is to get out and do stuff. Tips number one through nine will help you shoehorn a little bit of wellness into any business or pleasure trip. But this last tip is the biggie, and doing this one means you won't need to bother with the others.

If you have been taking good care of yourself—working out, eating right, getting enough sleep—then you have been in training for real-life adventures. Reward yourself on your next holiday. Pick a fun, physically active adventure, and build a trip around it.

Cycle from Saigon to Angkor Wat, or through New England. Dive or snorkel in the blue waters of the Caribbean, or the Pacific, or the Indian Ocean. Refine your yoga practice at an ashram in India, or Costa Rica, or upstate New York. Go climbing in the Swiss Alps, or Utah, or Kentucky. Take a rafting trip down the Colorado River—or through the French countryside, where you'll float past vineyards and villages.

Are these just pipe dreams that are too expensive or complicated to be considered? Think again. If you can afford a family vacation to Disney World, or a Caribbean cruise, or a high-season week at any seaside resort, then you can afford something better. You can do something much more memorable, interesting, and active. Before you go on autopilot and book the usual beach holiday, think for a minute.

What's your dream? Do you want to charter a sailboat in the Mediterranean, or on the Chesapeake Bay? Have you always talked about wanting to cross-country ski in Vermont? Then do it. Go! Why else have you been clocking all those hours in the gym? You have the strength and the energy—and if you don't, you know how to train for it.

Do some Internet research, and book a trip that excites you and makes you a little nervous. These are the eyes wide open, active experiences that you will remember for the rest of your life. As an added bonus (not that you need one), you'll return from an adventure vacation looking and feeling exhilarated, recharged, inspired, and even more fit and fabulous than when you left home.

Can six days of all-you-can-eat seafood buffets and beach lounging do all that? Hardly.

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Feel a craving coming on?

One simple way to help yourself conquer your cravings - and this goes for any unhealthy craving from Oreos to cigarettes - is to make a short list of things you love to do or that you enjoy that could distract yourself from your craving. When you feel a craving strike, turn to that list and do something on it instead. Not only will you not experience the guilt you might feel after satisfying your craving, you'll also feel good because you did something you enjoyed. It's a true win-win.

What Should You Do If You Miss a Workout?

Steve Edwards and Denis Faye

We get a lot of questions about what to do if you miss a workout. Sometimes workouts get skipped because you're sick. Or because you're traveling. Or for some other reason, like your dog ate the disc. If you miss a day (or two, or three), just get back at it as if nothing has happened, starting with the workout you skipped. Miss much longer and you've got a decision to make. You can either start the program over from scratch, or ramp yourself back to the place you were when you stopped. Ultimately, when you get back to your program, what you do is really about what will keep you motivated. That said, doing the full program as scheduled is the best way to make sure you get full benefit from it. If you just miss a few days, it's fine to resume where you left off, but if it's been weeks, you've probably lost most of your gains fitness-wise, so it's worth starting from scratch in order to get the most possible gains and to avoid injury. But if doing this will crush your motivation, start where you left off, but if you've been off more than 5 or 6 days, ramp back up slowly or you'll risk getting so sore you can hardly move by exhausting all of your fast-twich muscle fibers. If your program offers a recovery week, start with that. Source

Fit Tip: Take a walk during lunch

Let's be honest. Moving > not moving. But, if you're like most Americans, you spend an average of 56 hours a week just sitting. In fact, hours probably go by without you having moved from your desk. Or the couch.

I didn't believe it either, but then I spent a couple days wearing a Fitbit Flex and lo and behold, I noticed that if I didn't make a concerted effort to get up and walk around, I would clock in less than 1000 steps before 3pm. Combine that with going out to dinner or binge-watching shows after work and that makes for not much movement. Even if I did my daily workout.

In fact, sitting that much - even if you are working out daily - can be very harmful to your health. A recent studyrevealed that sitting for more than 6 hours a day can result in an early death. They're not yet sure why, but one of the study's authors told Harvard's health blog that "Even if you are doing the recommended amount of moderate to vigorous exercise, you will still have a higher risk of mortality if you’re spending too many hours sitting.” So get up.

If you can, set an alarm for yourself so you get up and walk around for 5 minutes every hour. It doesn't matter if you're walking up and down the internal stairs at your office or home or if you're walking to your car and back. Just make it happen.

Then, at lunch, take some time for an extended walk. Now that spring is here, it's warm enough to get out and walk. If it's raining, do a longer walk inside your building or head to a nearby mall (or other large indoor space) and do a couple laps.

Need some walking inspiration? Add Passion Pit's "Take a Walk" to your playlist.

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How to Stock Your Pantry for Success: Part I

When time gets tight and your grumbling belly calls for dinner, you're probably tempted to order take-out. Instead, stock your pantry with these healthy, waistline-friendly staples to back up the fresh fruits, veggies, and protein that make up most of your diet. You'll be able to make many good-for-you meals and snacks in no time—just call it healthy fast food.

Canned beans. Whatever your pleasure—kidney, black, garbanzo, navy—canned beans are a quick way to sneak more fiber and protein and up the satisfaction factor of any meal. Look for BPA-free cans and choose no- or low-sodium brands when possible. (Or at least rinse well before eating.)

Raw almonds. Packed with good-for-you, satiating fats, new research from the USDA shows that these nuts contain 32% fewer calories than originally thought.1 One ounce supplies just 129 calories.

Dried fruit. Toss dried plums, apricots, cranberries, and raisins into oatmeal, rice pilafs, and atop salads for a dose of filling fiber and antioxidants. Cup for cup, though, dried varieties can boast four times the calories as fresh, so stick to a 1/4-cup serving. Make sure to avoid dried fruits with added sugar.

Easy-to-cook grains. Precooked brown rice needs only a minute in the microwave; quinoa cooks in 15; bulgur and whole wheat couscous takes five, and whole-grain pastas are ready in eight minutes. New research in the Journal of Nutrition suggests that swapping traditional refined grains for these whole grains can lead to a slimmer middle.2

Nut butter. For the most wholesome option, look for almond, cashew, or peanut butter made with only nuts and maybe salt (added sugar and oil isn't necessary for taste or texture). Stick to a one- or two-tablespoon serving to mind calories. Blend into smoothies, oatmeal, and sauces.

Spaghetti sauce. Bursting with disease-fighting lycopene and fat-fighting vitamin C, use tomato sauce in a pinch to simmer with chicken, top on pizza, and, of course, pour over whole-grain pasta. Look for no-sugar-added varieties.

Salsa. Spooned over fish, chicken, eggs, or steamed veggies, salsa is a less processed alternative to jarred pasta sauce that supplies a savory, south-of-the-border taste for few calories. It's also a great way to increase your uptake of healthy veggies like onions and peppers.

Coconut oil. Not only adds a subtle warm, nutty flavor, coconut oil can stand up to the heat of cooking and baking without breaking down and forming unhealthy compounds like other oils. It's rich in lauric acid, a medium-chain fatty acid that may have a favorable effect on cholesterol.3 Look for cold-pressed coconut oil.

Extra-virgin olive oil. Drizzle monounsaturated fatty acids–packed extra virgin olive oil on salad or veggies after they're cooked to help your body absorb even more healthful antioxidants, advises a new study from Purdue University.

Reduced-sodium broth. Whether chicken, vegetable, or beef, broth adds loads of flavor for few calories. One tip: cut nearly 120 calories by sautéing veggies in two tablespoons of broth versus one tablespoon of oil.

Spices. Zest up dishes for zero calories—and add a weight loss boost, too. Among others, black pepper, turmeric (an ingredient in curry powder), and cinnamon all have fat-blocking potential, recent research finds.4

Lentils. With fiber and protein, legumes digest slowly—so you'll stay fuller, longer and won't fall victim to blood sugar spikes and dips that drive hunger. Short on time? Buy precooked lentils to toss with salads, rice pilafs, and soups.

Hot sauce. A low-calorie way to add a hit of spice to dishes. Hot peppers contain a compound called capsaicin that not only provides that characteristic burn but also can temporarily raise your metabolism so you can torch a few extra calories at dinner.

Sea salt. With minimal processing, sea salt packs trace minerals and a crunchier texture. Though both sea salt and table salt contain about the same amount of sodium, when used in moderation (a sprinkle is all you really need) sea salt can punch up the flavor of foods.

Cupboard-friendly vegetables. Onions, garlic, and potatoes keep best in a cool, dark place like your pantry. With a long shelf life5 (whole garlic bulbs and onions can last three months if stored properly; potatoes up to a month), you can use them up before they go bad.

5 Signs Your Body is Toxic

Do you sleep 8 hours but wake up groggy? Are you perpetually grumpy? Do you crave sugar? Are you gaining weight even though you’re exercising regularly? Is your cholesterol through the roof even though you think you’re eating right?

If this sounds a typical day for you, your body may be overloaded with toxins. Toxins that are causing you to gain weight, feel fatigued, and crave all the wrong foods. How did this happen?

1. You have a hard time losing weight.
Possible Cause: In modern society, toxic chemicals are everywhere. They’re in the processed food you eat, the plastics you handle, the cigarette smoke you breathe in, and more. Some of these pollutants may trigger disruptions in the body’s endocrine system and this can cause you to gain weight.

Solutions: The harsh truth is that ridding your world of all toxic chemicals and pollutants is nearly impossible. But, you do have some control. Choose to eat more whole foods. Package and reheat your foods in glass instead of plastic. Stop smoking. These solutions do require some effort, but once you start to see the numbers on the scale go down, you’ll feel rewarded for it.

2. You’re always tired.
Possible Causes: Toxic chemicals in the environment and in the foods you eat could be the culprits here too. If you’ve been feeling severe fatigue for more than six months, you could have Chronic Fatigue Syndrome. Other symptoms may include forgetfulness, joint pain, irritability, depression, and achy muscles. Another possible cause for your exhaustion could be mercury poisoning if you eat a lot of fish or shellfish or have mercury fillings in your teeth.

Solutions: Once again, you’re not going to be able to avoid all toxic chemicals, but you can stop smoking, choose glass and other products over plastic, and eat less processed food. If, your doctor determines that you have mercury poisoning, steer clear of fish and shellfish for some time and have any mercury filings replaced with a non-toxic alternative.

3. Your cholesterol is too high.
Possible Causes: If you are overweight or obese, your weight is one cause for your high cholesterol. Obesity can decrease your HDL (good cholesterol) numbers and increase your triglyceride numbers. Triglycerides are particularly dangerous as they can increase your risk of having a heart attack or stroke. If you are in good shape, your high cholesterol may be due to certain medications such as beta-blockers, estrogen, and corticosteroids.

Solutions: To put it simply: lose weight. If that’s not an issue but you can’t ditch the medications that are causing your elevated cholesterol levels, eat foods–such as oatmeal, fish high in omega-3 fatty acids such as salmon and halibut, nuts, and olive oil–that can help you in your battle against those numbers.

4. You crave coffee, sugar, or junk food.
Possible Causes: The foods themselves. When you eat caffeine, sugar, and other unhealthy foods, they often cause your serotonin and/or your sugar levels to spike…and then sink to lower than they were before you ingested that food. Talk about creating an unhealthy cycle!

Solution: Kick your junk food habits. Expect a withdrawal period during which you’ll be cranky, have headaches, and feel fatigued, but this will likely subside within a day or a few days.

5. You’re grumpy.
Possible Causes: Likely, your irritability is caused by a combination of the environmental and food toxins that might be causing your other issues as studies have revealed that chronic exposure to low levels of environmental toxins can lead to depression, anxiety, and mood swings.

Solution: The best way to feel better is to eat better, lose weight, exercise (it boosts the serotonin levels in your brain that help keep you happy), and make smarter decisions when it comes to what chemicals your exposure yourself to.

Admittedly, making major changes to your lifestyle is difficult. But, we also want you to feel healthier and happier. That’s why we recently launched the Beachbody Ultimate Reset. It’s a 21-day program that will help you curb your cravings, lower your cholesterol, feel more well rested, and more. Isn’t it time to stop feeling toxic and start feeling better?

Friday Transformation Stories

Check out these transformations !

Fresh Fruit Sorbet

Satisfy your sweet tooth with this homemade sorbet that packed with fruit flavor. This healthy treat. 

Total Time: 4 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings, about ¾ cup each

Ingredients:
3 cups fresh fruit (like bananas, peaches, pears, or strawberries)
¾ cup unsweetened almond milk (or soy milk or nonfat milk)
4 strawberries, sliced (for garnish; optional)

Preparation:
1. Place fruit and almond milk in blender; cover. Blend until smooth.
2. Place blended mixture in a shallow bowl; cover. Freeze for 2 to 4 hours, mixing with a fork every 30 minutes to break ice crystals.
3. Garnish each serving with a strawberry if desired.

Nutritional Information (per serving):

Calories: 73

Fat: 1 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 35 mg

Carbohydrate: 17 g

Fiber: 3 g

Sugar: 10 g

Protein: 1 g

  

P90X/P90X2 Portions (per serving)

½ fruit

½ condiment

P90X3 Portions (per serving)

1 carbohydrates

Body Beast Portions (per serving)

1 fruit

21 Day Fix Portions (per serving)

1 purple container

Source

Blueberry Buckle Granola

Here's a delicious yet sensible dessert recipe that contains the healthy fiber of oats, the antioxidant properties of blueberries, and the crunchy goodness of almonds...plus it tastes great!

Total Time: 25 min.
Prep Time: 5 min.
Cooking Time: 20 min.
Yield: 2 servings, about ½ cup each

Ingredients:
¾ cup steel-cut oats
1/3 cup fresh blueberries
2 Tbsp. slivered raw almonds
½ tsp. ground cinnamon
1 Tbsp. water
2 tsp. pure maple syrup
1 tsp. coconut oil, melted
1 tsp. vanilla extract

Preparation:
1. Preheat oven to 350° F.
2. Combine all ingredients in a glass baking dish.
3. Bake for 20 minutes, stirring twice during baking. 

Nutritional Information (per serving):

Calories: 323

Fat: 10 g

Saturated Fat: 3 g

Cholesterol: 0 mg

Sodium: 2 mg

Carbohydrate: 51 g

Fiber: 8 g

Sugar: 9 g

Protein: 9 g

P90X/P90X2 Portions (per serving)

1 carb/grain

½ fat

1 condiment

Body Beast Portions (per serving)

2 starches

2 fats

1 fruit

Source

Zucchini and Red Pepper Frittata

Frittatas are healthy, easy, and packed with protein. Try this one with zucchini.

Total Time: 41 min.
Prep Time: 15 min.
Cooking Time: 26 min.
Yield: 4 servings

Ingredients:
2 tsp. olive oil
3 medium zucchini, thinly sliced
1 medium red bell pepper, chopped
½ medium onion, chopped
¼ cup chopped fresh basil
¼ tsp. sea salt
6 large eggs, lightly beaten
¼ cup crumbled goat cheese (1½ oz.)

Preparation:
1. Heat oil in a 10-inch nonstick skillet over medium heat.
2. Add zucchini, pepper, and onion; cook, stirring frequently, for 2 minutes, or until zucchini is tender.
3. Add basil and salt. Increase heat to medium-high; cook, stirring frequently, for about 30 to 60 seconds, or until the moisture has evaporated.
4. Add eggs and goat cheese to vegetable mixture. Stir until combined; cook, over medium heat, without stirring, for about 2 to 3 minutes, or until the bottom is light golden. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
5. Reduce heat to low; continue cooking, covered, for 15 to 18 minutes, or until knife inserted in center comes out clean.

Nutritional Information (per serving):

Calories: 196

Fat: 12 g

Saturated Fat: 4 g

Cholesterol: 284 mg

Sodium: 302 mg

Carbohydrate: 8 g

Fiber: 2 g

Sugar: 6 g

Protein: 14 g

P90X/P90X2 Portions (per serving)

½ protein

1 vegetable

½ fat

½ dairy

Body Beast Portions (per serving)

2 proteins

2 vegetables

1 fat

Source