Compared to soda, iced tea is a much healthier way to quench your thirst this Summer. But when trying to cool down, think twice before pouring yourself a tall glass of iced tea. One cup of Nestea lemon iced tea has over 21 grams of sugar, and one can of Lipton Brisk tea has 18 grams of sugar. Yikes!

But it doesn’t have to be this way! When you make iced tea at home, you can control how much sugar you take in. For healthier iced tea options, try these recipes:

• Lemonade Iced Tea
• Vanilla Almond Iced Tea
• Easy Chai Tea

This guest post is adapted from the new book The Happy Body by Aniela and Jerzy Gregorek.

Want to increase your metabolic rate so you burn more fat, and burn it up faster? Here are five ways to do it.

Make every third hour a fat-burning hour. Time your meals so that you eat every three hours, but only enough to give you energy for two hours. At the end of two hours, you will feel slightly hungry. If you are calm, your body will get energy by burning fat for an hour. At the end of the third hour, you must eat again or your body will stop eating fat as a protection against famine.

Don’t stretch your stomach. Stop eating before you are full. Otherwise, your stomach will expand beyond its normal size, thereby slowing digestion, slowing metabolism, and making you sluggish. Plus, as soon as the stomach shrinks back to its normal size, it sends a message to your brain that you are hungry–even though you still have food inside your body. That’s why people are very hungry the day after a big party or feast. When you under eat, your digestion speeds up and raises your metabolic rate.

Eat nutritionally complete foods. Each meal or snack should contain protein, fat, carbohydrates, fiber, minerals, and vitamins in healthy proportions. If you eat foods that lack essential nutrients, your body has to take missing components from itself, thus slowing down your metabolism and depleting your energy.

Get off the treadmill. When you do repetitive endurance exercise–such as jogging on a treadmill or stationary biking–you end up burning muscle for energy and wear out your joints. Instead, do wind sprints, fast pedaling, or speed lifting–making use of quick, explosive movements. Such power workouts ramp up your metabolism and burn fat instead of muscle.

Relax your mind and body. Learn a basic meditation and practice it once a day. Also, develop good sleep and rest habits. Meditation has been proven to speed up metabolism. When the body and mind are either exhausted (as after a power workout) or relaxed, the body burns the most fat.

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Aniela and Jerzy Gregorek are founders and head coaches of the UCLA weightlifting team, and own a successful personal coaching and athletic training practice in LA. Aniela is a five-time World Weightlifting Champion who holds six world records, and Jerzy is a four-time World Weightlifting Champion with one world record. They have devoted the last 30 years to researching and designing The Happy Body Program, and now share that program in a new book, The Happy Body (www.thehappybody.com).

Tomorrow is Fat Tuesday, or as it is more commonly known, Mardi Gras. While cities around the world have their own Mardi Gras celebrations, none are quite as known as New Orleans’s Mardi Gras celebration. From the beads to the king cake, New Orleans Mardi Gras is an automatic fun time. If you cannot make it down to New Orleans, then bring Mardi Gras to you with some delicious healthy Mardi Gras-inspired recipes.

Reduced Calorie King Cake

Description: The king cake, a circular cake with yellow, green and purple frosting, is a New Orleans Mardi Gras tradition. Serve this healthier cake at a Mardi Gras party and see who gets the good luck of finding the small plastic doll.

Serves: 12

Cooking Time: 45 min

Ingredients

• 1 package yeast
• 1/4 cup warm water
• 6 teaspoons skim milk, scalded and cooled
• 4 to 5 cups white whole wheat flour
• 1/2 pound butter substitute
• 3/4 cup sugar
• 1/4 teaspoon salt
• 8 egg whites
• 2 teaspoons butter substitute, melted
• 1 small plastic doll (or bean)
• Light corn syrup for topping
• Granulated sugar substitute for topping – green, yellow, purple

Instructions

1. Dissolve yeast in warm water.

2. Add milk and about 1/2 cup of flour.

3. In a large bowl, blend butter, sugar, salt and eggs. Add yeast dough and mix thoroughly. Gradually, add 2 1/2 cups flour to make a medium dough.

4. Place in a greased bowl and brush with melted butter. Cover with a damp cloth and allow to rise until double in volume, about 3 hours.

5. Use one cup or more flour to knead dough and roll into a 4 to 5 foot long rope. Form into a oval on a 14 x 17″ greased cookie sheet, connecting ends of the rope with a few drops of water.

6. Press the doll (or bean) into the dough from underneath. Cover with a damp cloth and let rise until double in volume, about 1 hour.

7. Bake at 325 degrees F for 35 to 45 minutes or until lightly browned.

8. Brush top of cake with corn syrup and sprinkle with alternating bands of colored sugar.

Super Easy Red Beans and Rice

Ingredients

• 4 cans small red beans
• 1 1/2 large onions, chopped
• 5 cloves garlic, minced
• 2 tablespoons olive oil
• 1 can chopped tomatoes
• Green chilies (optional)
• 5 to 10 splashes Louisiana Hot Sauce
• 2 teaspoons Creole Seasoning
• 1 pound lean sausage (turkey works best)
• Hot cooked brown rice

Instructions

1. Saute onions and garlic in oil until onions are clear.

2. Add beans, tomatoes, chilies, hot sauce, seasoning and sausage to onions and garlic.

3. Simmer about 30 to 45 minutes to let the flavors blend.

4. Serve in bowls over rice.

Cajun-Style Chicken Salad

Ingredients

• 1 1/2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/8 teaspoon cayenne pepper
• 1/2 cup non-fat plain yogurt
• 3 cups cooked chicken, cubed
• 1 cup green onions, thinly sliced
• 1/2 cup green bell pepper, diced
• 1/2 cup celery, diced
• 3 cups tomatoes, diced

Instructions

1. Combine lemon juice, garlic, thyme, salt, pepper and cayenne pepper. Beat in yogurt.

2. Gently fold chicken and onions, peppers and celery into dressing. Chill.

3. Just before serving, fold in tomatoes.

Valentine’s Day is a time of love and relationships, of partnerships and being together.  Sure, you can exchange cards, flowers and store-bought candies with your significant other. But if you really want to show someone special that you care about them, make them a homemade meal. The results will be just as delicious as a box of chocolates, but actually good for you too. This Valentine’s Day, say “I love You” with our 10 Best Low-Fat Recipes for Two.

Classic Lemon Orzo – A low fat recipe for two that works great on its own or accompanying a lean cut of meat.

Quick and Easy Fish with Onion and Yogurt Sauce – Any inexpensive and healthy fish works well in this low fat recipe for two.

Low-Cal Asparagus Fettuccine Alfredo – In less than 10 minutes, this healthy recipe for one or two is done.

Tomato-Basil “Lasagna” – A low carb version of a classic lasagna, this recipe for dinner for two is a smash hit.

Salmon and Avocado with Sesame-Ginger Dressing – Avocado and ginger make this heart-healthy recipe the perfect easy romantic recipe for dinner for two.

Quinoa Stir Fry with Shiitakes and Almonds – This cooking recipe for two people is a great source of lean protein.

Garlic Cajun Tofu – This low fat recipe for two is great because it comes together in 20 minutes and works great as an appetizer too.

Shells and Fish, Fiesta Style – This easy simple recipe for dinner for two is great for picky eaters.

Light Ambrosia Stuffed Sweet Potatoes – This side dish is one of the best cheap recipes for two people with a sweet tooth.

Sweet Carrot and Apple Bake – This quick and easy low fat recipe for two is great as a side dish or for dessert.

When you’re on a diet, indulgence foods seem to always be there, from the cookie at the coffee shop to that cheesy bowl of pasta at your favorite restaurant. Often, starving yourself of your favorite foods while dieting just leads to end of the diet. Don’t think of a diet as just a purge and then binge of your favorite foods. Think of it as a whole new lifestyle and a whole new you. A diet does not have to mean starving yourself. Here are some tips that let you eat your favorite recipes while still maintaining your diet.

-In most recipes, two egg whites can replace one whole egg. You can even make your own egg replacer by combining 6 egg whites, 1 teaspoon of olive oil and a 1/4 cup nonfat dry milk.

-For chocolate recipes, replace the fat with an equal amount of pureed prunes or applesauce.

-Use evaporated skim milk instead of heavy cream. Yogurt can be used instead of sour cream.

-Always choose lean cuts of meat, like the loin. If you need more of a meaty taste, try cooking the lean piece with mushrooms.

Here are two replacement recipes that let you indulge and be healthy at the same time.

Vegan White Cake

Preparation Time: 5 min

Cooking Time: 30 min

Ingredients

1 1/2 cups flour

3/4 cup sugar or sugar substitute

2 teaspoons baking powder

1/4 teaspoon salt

3/4 cup soy milk

2 teaspoons vanilla

Egg replacer equivalent to 1 egg, beaten

Instructions

1. Preheat oven to 350 degrees F. Grease a cake pan.

2. In large bowl, mix together flour, sugar, baking powder, and salt. Combine remaining ingredients in a separate container and add to flour mixture. Beat for 2 minutes.

3. Bake for 30 minutes, or until a toothpick inserted in center of cake comes out dry.

Beef and Mushroom Mexican Fajitas

Serves: 8

Preparation Time: 15 min

Cooking Time: 45 min

Ingredients

1/4 cup lime juice

1 1/2 teaspoons chili powder

1 teaspoon dried oregano

1 teaspoon sugar or sugar substitute

3 cloves garlic, minced

8 ounces beef top round, trimmed of fat and cut into thin strips

4 ounces portobello or shiitake mushroom caps, chopped

1/2 Spanish onion, chopped

1/2 sweet red pepper, sliced

1/2 yellow pepper, sliced

Freshly ground black pepper

Salt (optional)

8 flour tortillas

Instructions

1. In a self-sealing plastic bag, mix the lime juice, chili powder, oregano, sugar, and garlic. Add the meat and mushrooms, seal the bag, and press gently to coat the meat with the marinade. Place in the refrigerator and marinate for 30 minutes.

2. Coat a large non-stick skillet with no-stick vegetable oil spray. Warm over medium-high heat.

3. Add the meat, mushrooms, and 2 tablespoons of the marinade. Cook, stirring frequently, for 4-5 minutes, or until the meat is cooked.

4. Remove and set aside. Wash and dry the skillet. Coat with no-stick vegetable oil spray. Warm over medium-high heat. Add the onions, red peppers, and yellow peppers. Cover and cook for 1 to 2 minutes, or until the onions start to release moisture.

5. Uncover and cook, stirring frequently, for 4 to 5 minutes, or until the onions are golden. If necessary, add 1 or 2 teaspoons of water to prevent sticking. Season to taste with the black pepper and salt (if using).

6. Place the tortillas on a work surface. Divide the beef mixture among them, spooning it down the middle. Top with the onions and peppers. Fold the tortillas to enclose the filling.

7. Garnish each fajita with chopped fresh cilantro, fat free sour cream, and hot-pepper sauce to taste.

Even with diet and exercise, losing weight can be difficult. Whether or not you have a fancy desktop or mobile application to help, keeping tracking of calories consumed and calories burned is difficult. In addition, the scale may not be the best measure of your overall health. As you gain muscle from exercise, the scale might stay the same but you are becoming denser and tighter. Before reading the last four reasons why you may not be losing weight, check out Part 1 and Part 2.

For this last section, I thought I would tackle some unexpectedly high-calorie foods and sneaky sources of extra calories. These foods can make you underestimate the amount of calories you are actually consuming each day.

Store-bought Smoothies

A smoothie can definitely be a healthy snack but pay attention to the labels of store-bought or packaged smoothies and make sure no sugar has been added. Also, make sure you are drinking the correct size. A 32-ounce mango smoothie is much too large, packing nearly 600 calories, which is almost a third of the recommended daily calorie intake for many adults. Also, be aware of the kinds of yogurt being used. Making your own smoothies at home with fat-free, sugar-free yogurt is the best bet.
Frozen Yogurt and Other Frozen Desserts

Just because your frozen dessert is “fat-free” doesn’t mean it’s healthy. In fact, frozen yogurts are often very high in sugar, up to 21 grams per 1/2 C. serving. Read the label carefully. Sugar can interfere with your ability to lose weight. Try making your own frozen yogurt with plain or natural store bought yogurt and pureed fruits or fruit juice. You can also use relatively flavorless agave nectar as a sweetener.

Bagels

Depending on the size of the bagel, the calories in 1 bagel can equal up to 5 slices of bread. While you can have the whole bagel, just be mindful of the other calories you are consuming with this calorie-rich food. Go light on the cream cheese! For a healthy breakfast or lunch, try half a bagel topped with egg and tomato.

Watching Television while Eating

This habit is a problem for many Americans. While we are distracted watching television, we can consume more calories than we need, especially if we take a whole bag of chips to the couch. Eat slowly and pay attention to what your body tell yous. Stop eating when you are 80% full.  For a snack, pour a small amount of popcorn into a bowl and take that to the couch instead of the whole bag.

Last week, I started an article on the 10 Reasons You Are Not Losing Weight. Even with diet and exercise, you might not be seeing your desired weight loss results on the scale. This article is intended to help you examine some areas you might not thought of for why you are not losing weight as quickly or effectively as you want. Just remember, the scale is not the best judge of overall health, especially as muscle begins to replace fat on your body.

More Reasons You Are Not Losing Weight

Wrong Exercise

Some kinds of exercise, while beneficial, are not huge calorie burners. If you only have a short time to devote to exercise each day, try a more intense cardio workout, such as jogging, swimming or high impact aerobics. Swimming, for example, burns 500-600 calories per hour based on the speed of your laps. Yoga can be a more intense, calorie-burner, but it depends on the type of yoga you are practicing. Gentle hatha yoga burns around 200 calories per hour session, which is equivalent to a leisurely walk. Continuous vinyasa “flow” yoga can burn up to 500 calories per hour session. Bikram yoga, practiced in a hot and humid room to facilitate deep stretch, can burn over 600 calories per hour.

Calorie-Rich Drinks

The number one rule for anyone trying to lose weight is to drink lots of water. Staying hydrated helps you to eat less and flush toxins out of your body. Many times when we feel hungry, we are actually thirsty. Don’t make the mistake of hydrating with sports drinks, fruit juices or soda. Generally, you will consume less calories and gain more fiber by eating fresh fruit instead of drinking fruit juice. For example, a medium sized orange delivers around 40 calories while a glass of OJ (around 250 ml) delivers 115 calories. Those calories can really add up! Read the labels of packaged drinks closely and stick to black coffee or tea in the morning. Just get in the habit of drinking water with your meals. Flavor with a slice of lemon or lime if you need a little flavor and skip the sugar.

Under-Estimation

How accurately do you think you are tracking your calorie intake? Most American underestimate how many calories they consume, many by as much as 25 percent! Cut down on the processed foods in your home, such as bags of chip, which by design encourage you to lose track of calories. Get sauces and salad dressings on the side and only add a tablespoon to your food. Eat out less as restaurant meals are bigger in size and generally contain more butter and oils.

Next week we will be discussing foods that pack a surprisingly calorie punch.

Even with regular exercise and healthy eating, the pounds may not immediately peel off. Do not be discouraged! Effective weight loss requires careful attention to how many calories are being consumed and how many are being burned every day. Excess calories can come from unexpected places. In addition, the scale is not necessarily the best judge of your overall health.  Here are the first three reasons why you might not be losing weight:

Increased Muscle Mass

If you have started working out more regularly or more intensely, you are likely gaining muscle mass. While the scale may stay the same, you will nonetheless look leaner and more toned as you exercise more often. In this way, the scale does not show your overall fitness. After I stopped playing soccer on a competitive team, I stayed around the same weight but went up a size. Fat replaced some of my muscle mass.

Increased Appetite

As we covered in a previous blog post, exercising more often may make you hungrier overall. Exercise may make your body crave high-calorie foods and you might think you deserve a few doughnut after your workout. If you replace all the calories you burn in the workout and add more, you are not going to lose weight. The key is to fill up on lower-calorie, high-fiber foods, such as whole wheat pasta, instead of the cheeseburger and fries.

“Healthy” Unhealthy Foods

Many foods marketed as “healthy” are far from low-calorie. Just because you are eating a salad does not mean it’s healthy. The Bros. Bistro salad from Einstein Bros. Bagels packs an amazing 820 calories, without the chicken! Watch out for taco salads, Caesar salads and anything with butter-laden “flatbread.” Keep an eye on the dressing too. Order the salad dressing on the side and only use a small amount. French dressing is the most calorie-rich, with 88 calories per tablespoon. Find healthy salad to make yourself.

I’m definitely a fidgeter, the one always bouncing my foot under the table and the one constantly getting up when guests are over. I tend to use my hands when I talk and I’ve taken up crochet as something to keep my hands busy when watching movies. While I may annoy my friends and family occasionally, fidgeting might be good for my waistline. According to research from the Mayo Clinic, fidgeting can burn up to an extra 350 calories/day. In a cute use of acronym, the researchers called fidgeting movements NEAT or non-exercise activity thermogenesis.

Basically, every little bit helps. Whether you get up to change the channel, take a scroll to the bus or get up often at work, you are having an effect on how many calories you burn each day. Do you fidget?

Ever wonder what the best all-around workout activities burn the most fat? Well here’s your answer!

1. Skiing or snowboarding – While this might not work for those who don’t live near any mountains and it can get a little on the pricey side, skiing or snowboarding can burn 600 to 700 calories per hour, depending on your weight.
2. Running – Tried and tested, this old favorite is the absolute best fat-burner and a great cardio workout. Though running can be hard on your joints, you can potentially burn up to 1,000 calories per hour, depending on distance and speed.
3. Swimming – Who doesn’t enjoy swimming? It’s a great all-over body workout and it’s fun for everyone (as long as you have access to a pool). You can burn up to 700 calories an hour in the water!
4. Boxing – Boxing provides a workout for your whole body and burns up to 900 calories per hour (plus it makes you tough!).
5. Stairs – They’re easy to come by and what a workout they provide! Per hour, you can burn up to 700 calories with an excellent cardio-challenging run up and down the stairs.