Body Part Isolation vs. Complex Movements In Strength Training

What You Need To Know About Weight Training For A Strong Lean Body That Both Looks Good And Is Injury Resistant!

 

Working as a personal trainer & fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:

 

“What exercise can I do to isolate my _______ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?”

 

It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it. My first response to this question is always – “Why in the world would you want to isolate it?”

 

The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to ‘isolate’ body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.

 

When you attempt to ‘isolate’ muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

 

Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to ‘isolate’ body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation.

 

Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn’t be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn’t want a physique like those guys.

 

Another benefit to moving away from the ‘muscle isolation’ mindset in weight training to a more ‘complex movement’ mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation lifts, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones such as growth hormone and testosterone.

 

Let’s look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn’t even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises. 

 

Now although I do feel that multi-joint exercises should comprise the majority of your weight training workouts, I also think that there can be some benefits with just minor inclusions of single-joint exercises for variety, etc.  I choose to build my training programs with about 90-95% multi-joint exercises and about 5-10% single-joint exercises at most.

 

Source: Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer

Focus On Both Consistency AND Variability In Your Workouts For THE Best Results And To Avoid A Training Plateau

In one of my recent articles, I spoke about the fact that you must alter your training variables that make up your workouts if you want to continuously get good results, whether it is losing weight, building muscle, or toning up -- Exercise Variables for Breaking Plateaus.

 

While changing your training variables is an integral part of the success of your training program, your workouts shouldn’t be drastically different every single time. If you are all over the place on each workout and never try to repeat and improve on specific exercises for specific set and rep schemes with specific rest intervals, then your body has no basis to improve on its current condition.

 

The best way to structure your workouts to get the best results is to be consistent and try to continually improve on a specific training method for a specific time period. A time period of 4-8 weeks usually works best as your body will adapt to the specific training method and progress will slow after this amount of time.

 

At this point, it is time to change around some of your training variables as I described in the "exercise variables" article, and then stay consistent with your new training program for another 4-8 weeks. To refresh, some of these variables are:

• the numbers of sets and reps of exercises,
• the order of exercises (sequence),
• exercise grouping (super-setting, circuit training, tri-sets, etc.),
• exercise type (multi-joint or single joint, free-weight or machine based),
• the number of exercises per workout,
• the amount of resistance,
• the time under tension during each exercise,
• the base of stability (standing, seated, on stability ball, one-legged, etc.),
• the volume of work (sets x reps x distance moved),
• rest periods between sets,
• repetition speed,
• range of motion,
• exercise angle (inclined, flat, declined, bent over, upright, etc),
• training duration per workout, training frequency per week, etc.

For example, let’s say you are training with a program where you are doing 10 sets of 3 reps for 6 different exercises grouped together in pairs (done as supersets) with 30 seconds rest between each superset and no rest between the 2 exercises within the superset. If you are smart, I’m sure you are tracking your progress with a notepad (weights used, sets, and reps) to see how you are progressing over time. Let’s say that after about 6 weeks, you find that you are no longer improving with that program. Well, now it is time to change up your variables, and start a new program.

 

This time you choose a classic 5 sets of 5 reps routine, but you group your exercises in tri-sets (three exercises performed back to back to back, and then repeated for the number of sets). This time you decide to perform the exercises in the tri-set with no rest between them, and then recover for 2 minutes in between each tri-set to fully recoup your strength levels.

There you have it…a couple examples of how to incorporate both consistency and variability into your training programs to maximize your results.

 

Source: Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer

The "Land Meat" That Rivals Wild Salmon In Omega-3 Content -- Grass Fed Beef & Other Grass Fed Meats

Improve your health, lose body fat, and build muscle with one of the healthiest protein sources available

 

I know you've heard all of the buzz over the last few years about the health benefits of wild salmon and other fish that have higher levels of omega-3 fatty acids.

 

However, did you know that there's a "land meat" that has similar omega-3/omega-6 ratios as wild salmon?  In fact, this "land meat" not only contains as much, or even higher levels of omega-3 fatty acids, but without the possible negatives such as heavy metals (mercury, etc) and PCBs that can be found in fish frequently.

 

I've talked about this type of meat before and how it's one of the healthiest forms of meat you can possibly eat... It's grass-fed beef and other grass-fed ruminant meats such as bison, buffalo, lamb, and venison.

 

Now I know that a lot of people will try to convince you that meat is not good for you... and to be honest I partially agree with them when it comes to your typical factory farm-raised meat where the animals are fattened up with huge quantities of grains & soy that are not their natural diet & given unhealthy doses of hormones, antibiotics, etc.

 

However, when animals are healthy and eat the diet they were meant to eat naturally, the meat is actually healthy for us.  Not only are grass-fed meats a super-high quality source of muscle-building proteins, but they are also a great source of healthy fats (surprisingly to most people).

 

Let's take beef for example... When cattle eat mostly grain and soy, the fat composition of their meat becomes higher in inflammatory omega-6 fatty acids (which most of us already consume too much omega-6's) and lower in beneficial omega-3 fatty acids (which are typically lacking in modern diets). 

 

On the other hand, when cattle eat mostly grass instead of grains & soy, their meat becomes higher in omega-3s and lower in omega-6 fatty acids, achieving a more natural balance of omega-3 to omega-6 fats.  In addition, grass-fed beef also contains much higher levels of conjugated linoleic acid (CLA), which has shown some promising benefits in studies for losing body fat and gaining lean muscle mass.

 

Note - only the natural form of CLA from grass-fed meats and dairy has shown the fat loss and muscle building benefits in studies... beware of the supplement pill forms of CLA, which are artificially created.

 

A similar comparison can be made between wild salmon and farm raised salmon. Wild salmon is a healthier option than farm raised salmon and has higher levels of omega-3's because the wild salmon eat what they're supposed to eat naturally. On the other hand, farm raised salmon are fattened up unnaturally with grain/soy based food pellets which detrimentally changes the salmon's fat ratio of omega-6 to omega-3.

 

The problem is that it is VERY hard to find healthy grass fed meats in typical grocery stores. In fact, even at health food stores, you might find some "organic" meats (which is at least a little better than standard), but it is often hard to find any real grass-fed meats.

 

They have everything you could ever want... grass-fed burgers, rib-eye steaks, filet mignon & any other quality beef cuts, grass-fed buffalo, grass-fed cheeses, and even free-range chicken and turkey! 

 

And better yet, they deliver it right to your house with no shipping costs either... and I actually found that the prices were pretty comparable to what I usually pay at the grocery store anyway.

 

I'll tell ya... I was like a kid in a candy store when I found this site. I placed my order for all kinds of goodies on a Friday, I got a shipping notification email that Monday, and my delivery came right to my door the very next day in a sealed cooler... I couldn't believe the service I got from this company.

 

Wouldn't it give you peace of mind to know that you and your family are eating meat that is actually good for you instead of the mass produced junk at most grocery stores? I know I'm getting most of my meat from them from now on.

 

Everything in my order ended up being awesome... here's my recommendations:

• the grass-fed filet mignons (delicious and tender!)
• grass-fed burgers and bison burgers when I need a quick but healthy 5-minute meal (use some grass-fed cheese and sprouted grain roll for the ultimate balanced meal)
• the free-range chicken and turkey sausages (makes great Italian dishes or healthier breakfast sausage)
• grass-fed cheese and butter (higher in CLA and omega-3 than normal butter or cheese) 
• they even have free-range turkeys available for big family meals (you won't find free-range turkeys in stores)

Plus, besides getting much healthier meat than you'd ever find in the store, another benefit to this site was that it was like doing my grocery shopping from my living room, instead of fighting the crowds at the store.

 

Source: by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer

The 3 Best Abdominal Exercises That Are NOT Your "Normal" Ab Exercises

A unique ab workout that doesn't contain your typical boring stomach exercises - no crunches or situps here!

Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. This is actually a full body workout that works your abs pretty hard indirectly, and stimulates a good metabolism boost!  It's in a tri-set format (similar to a super-set but alternating between 3 exercises instead of 2).

Here goes:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

Exercise Pics & Descriptions:

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me... you'll feel it in the abs!

 

Renegade Rows shown above

 

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time!  Any time I do front squats after not having done them for a while, I get a really deep soreness in my abs the next day.

 

Front squats shown above

 

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

Mountain Climbers shown above

 

After finishing each exercise, try to move to the next exercise with very minimal rest (no more than 15-20 seconds).  Rest about 1-2 minutes after completing each "tri-set" before repeating the sequence.

This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises.... and with a LOT more fat-burning metabolic effect compared to standard ab exercises...  You'll see what I mean after you try it!  This can be used as a stand-alone workout (as it can be very intense if you use challenging weights), or you can incorporate it as a portion of your full body workout.

 

Source: Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer

The Same 10 Weight Loss Mistakes All Women Make

Start your weight loss journey aware of these common flubs, and you'll be on your way to fat-loss in no time!!!

Credit: Getty Images

www.health.com

 

1 OF 12

The biggest weight loss mistakes

by Alyssa Shaffer

Dropping pounds boils down to a simple-sounding formula: burn more calories than you take in; eat less and move more. But anybody who has ever cut calories and ramped up an exercise plan in an effort to slim down knows it's a lotharder than it sounds. All dieters inevitably make mistakes along the way—and most of the time they don't even realize it. Here are the 10 flubs that everyone makes when they're trying to shed fat.

How Long Does It Take To Lose The Bulge & Get A Flat Stomach?

Crunches help tone the muscles in the abdomen.Photo Credit Goodshoot/Goodshoot/Getty Images

A flat belly is more of a challenge for some people than others due to genetics, current weight, and motivation to diet and exercise. It takes discipline to get a flat belly, and even more to get a flat belly quickly. This does not mean that it is impossible, but you need a diet and exercise regimen that will help you lose weight throughout your body, not just in the belly area. It is impossible to spot reduce fat, but you can tone your abdominal muscles while working to lose weight throughout your body.

Safe Weight Loss

The amount of time it takes to lose weight safely -- and get rid of your belly bulge -- depends a lot on your current weight. When you begin a diet and exercise program you can plan to lose a maximum of one to two pounds of weight per week. Losing more weight than this is not healthy, and generally results in gaining back weight after the diet period has ended. Speak to a physician before beginning a diet and exercise program to make sure that you have chosen a healthy path. She can help you estimate how long it will take to lose weight and get your body in shape.

Flat Belly Myths and Realities

It is true that some people have a harder time than others obtaining a perfectly flat belly -- some people store more fat in their stomach than others; this is do to genetics more than anything else. It is impossible to spot-reduce fat from one part of the body, so the best way to lose stomach fat is to eat a healthy diet, perform cardio exercise on a regular basis, and do strength training exercises to tone the stomach muscles. You will begin to see results in as little as two months if you work hard and stick to the plan.

Diet for Weight Loss

It is necessary to eat a healthy diet to lose your bulge and get a flat stomach. Choose to eat whole, unprocessed foods including lean proteins, whole grains, fruits and vegetables, low-fat dairy and healthy fats. Eat as many vegetables as you like every day along with smaller portions of fruit, protein, grains, and dairy products. Use small amounts of healthy fats, such as olive and coconut oil, along with spices to make your food taste good. Avoid eating fast food, sugary desserts, processed junk food and soft drinks as much as possible.

Healthy Lifestyle Activities

Cardio is an important aspect of weight loss; you need to be active to lose belly fat in the quickest possible time frame. Perform moderate to vigorous cardio exercise for a minimum 300 minutes per week to lose weight as quickly as possible. Moderate intensity exercise includes jogging, brisk walking and swimming where you are breathing heavier than normal but can still talk during your workout. Vigorous exercise involves running, swimming at a fast pace, and aerobics classes where you are breathing heavier than normal and can only talk in short, stilted conversations during your workout.

Core Strengthening Exercise: Crunches

Crunches are an important ab-strengthening tool that should be done three or four times per week minimum. Begin by lying on your back with your knees bent and hands clasped behind your head. Breathe in and lift your head approximately 6 to 12 inches off the ground. Hold for one to two seconds before lowering your head back to the ground. Do one to three sets of 20 repetitions.

Core Strengthening Exercise: Planks

A plank is a move often seen in yoga or Pilates; it has great benefits for your belly and core muscles. Begin by lying on your stomach with your elbows bent and your weight on your forearms. Slowly lift your body up so that your weight is fully rested on your elbows and toes. Keep your back straight and your belly held in as much as possible. Breathe in and out slowly while counting to 30. Do one to three sets of this exercise. Gradually increase plank time to two minutes each set. Do this exercise three to five days per week.

Warnings

• Don't attempt to eliminate carbs, fat or sugar from your diet entirely. You need nutrients from all the food groups to lose weight safely and keep it off.

Tips

• Talk to your doctor before beginning any exercise program or diet.
• Increase your amount of cardio exercise as your fitness level improves.
• Aim to burn 250 calories each day through exercise and cut 250 calories each day from your diet.
• By Jennifer Leigh

Can I Lose Weight And Have A Social Life?

3 Tips for Making Healthy Choices in Social Settings

As someone who has lost over 60 pounds and kept it off for over 12 years now, today I feel very blessed to work with people all over the world helping them to achieve their weight loss goals, without dieting or deprivation.

As a weight loss expert, one of the most common questions I get asked is, “What should I eat and drink when I’m out at social events?”

• Is this something that you struggle with too?
• Would you like to know how you can still be social, and lose weight at the same time?
• Have you ever wondered what you should do when you attend a work function or family gathering?

If so, then in this article, are my 3 top tips to help you lose weight naturally, even whilst attending numerous parties, work events and family gatherings. 

Tip #1: Mental Preparation.
At social events, it is important to mentally prepare yourself beforehand, so that once you are at the event, you can stay focused on achieving your health goals. As someone who is on a health mission, you may have very different priorities than most people at the party. Once there, remind yourself of this frequently!

Before the event, and whilst you are there, mentally ‘coach yourself.’ Reconnect back to your ‘bigger’ goals: remind yourself what you most desire.

You want to get strong

You want to lose weight

You want to feel healthy

You want to heal your body

You want to get your body back into balance

You want to feel good again

If you mentally prepare yourself beforehand, making empowering healthy choices will be easy. Even better, you will leave the party feeling proud of yourself. 

Tip #2: Think Addition, Not Deprivation.

Adopt the mindset of addition, never deprivation… 

Deprivation is the old-school way of losing weight. Plus, as Jon Gabriel and I share, it just doesn’t work over the long term (it can even do more harm than good!). As you start adding nutritious foods and drinks that nourish your body, it makes sense to also substitute real foods for fake foods wherever possible.

At social events, you will most likely come face to face with your ‘nemesis’ food; whatever that might be for you:

• Cookies
• Cake
• Fluffy white bread, margarine
• Crisps and chips
• Burger and chips
• Cheesy pizzas
• Cocktail sausages
• Artificial fizzy drinks…

The list of fake ‘party’ foods goes on… But remember, these are man-made foods, they are not real food. 

Remind yourself that your beautiful body does not even recognize these ingredients. They are not food you want to eat or put in your body. Eating these foods will certainly not help you lose weight. Eating these foods can make you gain weight…

Instead, try adding these real foods into your body…

• Juicy watermelon chunks
• Juicy pineapple chunks
• Platter of Veggie dippers
• Guacamole, hummous and dips
• Big colourful salads
• Mixture of different grilled vegetables, flavoured with tasty dressings, herbs and lemon juice
• Grated carrot or beetroot
• Grilled fish, grilled chicken or grilled zucchini
• Stuffed red peppers
• Grilled tomatoes
• Chocolate mousse made with avocado and coconut

If you know that you are going to a family gathering where the food/drinks are not healthy, if possible, take your own!
Who knows, you might even inspire your friends to eat real food as well! 
Add into your life – including your social life- foods that your body knows and recognizes.
Most importantly, keep choosing foods that will help you effortlessly achieve your health and weight loss dreams. 

Tip #3: Healthy Alternatives to Alcohol

At social events, instead of not drinking at all, try delicious non-alcoholic drink alternatives made from real food. Besides the damaging and dehydrating effects of drinking too much alcohol, it negatively influences your decision-making process, which will make it more challenging to stay committed to your health goals! 

Along with alcohol, substitute any ‘juice’ from a box or can, even if they say ‘natural’. These kind of juices and drinks are very disruptive to your body’s delicate internal chemistry, and disastrous for your weight and waistline.

They are made with high corn fructose syrup or refined sugars, along with artificial additives, colourings, flavourings and preservatives. They are made in a science lab and are a chemical concoction that is horrendous and damaging for your immune system, your brain, and your digestive system.

Here is an easy way to substitute these fizzy, sugary or alcoholic drinks for healthier alternatives instead

Start with the most gorgeous glass jug you can find. ¾ fill it with mineral, still or soda water. Add in generous amounts of freshly squeezed lemon, lime, pineapple, or orange juice. Then add in chunks of cucumber, pineapple or melon. Lemon and lime wedges are great too if desired.

Other ideas are pomegranate seeds, cherry halves, pieces of strawberries, raspberries, blueberries, blackberries… Let your imagination play!

Finish your drink with sprigs of fresh basil or mint. Drink immediately or leave to infuse. 
Serve in beautiful cocktail glasses of your choice.

These drinks looks amazing when served and are a party winner every time. They are very refreshing, especially when you squeeze the wedges to flavor it with fresh lemon or lime juice. Simply delicious!


If you are at a restaurant or bar, try ordering a large mineral water served with a generous wedge of lemon or lime in a tall glass.

Ask if they have any fresh non-alcholic alternatives. Perhaps a fresh berry smoothie. Or could they do you a freshly squeezed apple and ginger juice. Or a refreshing cucumber and mint juice in a tall glass with a straw. YUM!

If the places you currently frequent don’t serve these types of drinks, maybe it’s time for you to start looking for cafes, bars and restaurants that do serve healthy options…

Yes… You Can Lose Weight and Still Be Social

Losing weight is about taking charge of your life. Make the decision to go after your health and weight loss dreams and you can attend any party under the sun and still not want to put fake food in your body. 

Create the mindset for success and use the power of substitution to make healthy choices for yourself.
Eating real food is an active act of self-love and nourishing yourself from within.

Have fun with substituting and adding in healthy foods to your life.
Play and experiment with different ideas and food choices and over time, you’ll learn how to find healthy foods and drinks that are far superior to fake ones that truly align with your health goals.
And remember, you can do this. 

* On a side-note, many people drink alcohol to deal with ‘social anxiety’. If social anxiety is a problem for you, I suggest you check out other healing modalities such as emotional freedom technique (EFT) or tapping. 

I hope that you find this blog post helpful on your healing journey…

Source: The Gabriel Method

8 Foods You Should Avoid

Salad: A healthy meal option? Maybe not. Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

Overview

Some of the rules of a healthy diet are fairly obvious -- steer clear of fast food joints, say "no" to fried foods, and keep the chips and cookies to a minimum. Unfortunately, eating smart involves more than just avoiding notoriously unhealthy foods.

Lurking behind the facade of words like "organic," "fat-free" and "natural" is a whole slew of foods that can kill a diet and pack on the calories. So here's a warning for any well-intentioned healthy eater: Just because it sounds nutritious, doesn't mean a food is actually good for you.

Lurking behind the facade of words such as 'organic,' 'fat-free' and 'natural' is a whole slew of foods that can kill a diet and pack on the calories.

Deciphering a Label

The key to knowing whether the foods you're buying are as nutritious as they seem is being able to read the nutrition labels. Some tips from the experts can help you navigate the information on a food package:

• Be mindful of portion size: "People always miss the serving size," said registered dietitian Tara Miller. The packaging can make a food or drink look like a single serving, when it's actually two or more.

• Look for foods that are trans fat-free: "Trans fat is harmful for your heart," said Ginn. While you're at it, though, also scan the label for partially hydrogenated oils, another ingredient you should avoid.

• Don't be seduced by misleading words: "Organic" doesn't necessarily mean a food is low in calories, and "fat-free" can be a mask for loads of added sugars to hide behind, says Gans. Instead of assuming these marketing catch-phrases indicate a healthy food, check out the label and be mindful of the order in which the ingredients are itemized. If an unhealthy one like sugar is at or near the beginning of the list, steer clear of the food.

1. Salad

The biggest pitfall with a salad is ruining a veggie-filled meal with hundreds of calories in dressing. "Check the label," advised Keri Gans, a registered dietitian and author of "The Small Change Diet." Oftentimes the dressing with a salad at a restaurant has more calories than a candy bar. "Order dressing on the side," Gans said. "You should not be putting more than 60 calories of dressing on a salad."

2. Smoothies

Blending fruit with frozen yogurt sounds like a sure-fire healthy snack. But Tara Miller, registered dietitian and founder of Achieve Balance Wellness and Nutrition Counseling, warns against too much of a good thing. "People think that because it's fruit, it's healthy," she said. Yet most smoothies -- especially the ones sold at specialty shops -- are 16 to 32 oz. and contain too many servings of carbohydrates. So keep it small, and try to add vegetables to your smoothies whenever possible.

3. Soy Milk

Both soy and almond milk are great options for those who are lactose intolerant. But many people regularly grab the vanilla or sweetened varieties of these drinks, ignoring the excess sugar and paying attention only to the healthy connotations of the word "soy" or "almond." If the sweetened versions are all you can tolerate, though, Miller recommends avoiding the added sugar by mixing a teaspoon of vanilla flavoring into the unsweetened kind.

4. Granola

Granola is a food that most people consider an uber-healthy breakfast choice. But granola can also be very high in sugar and low in fiber, says Gans. "When you look for granola, you need to read the label carefully," she said. "Not all granola is created equal." Make sure the cereal or granola you're choosing from the store shelf has a minimum of 4 or 5 g of fiber.

5. Muffins

You're rushing to get to work on time and dash into the nearest coffee shop to pick up a quick breakfast. In the name of health, your eyes are drawn to those bran muffins on display beside the donuts. But don't let the word "bran" or "yogurt" trick you when it comes to muffins, cautions Miller. "Think of them more in the donut category," she said. Bran muffins often contain extra fat, necessary to hold the bran together. And the fat-free versions usually contain extra sugar to compensate for the reduced in mouthfeel and flavor.

6. Sushi

This one might be surprising since the tuna, salmon and other fish commonly found in sushi is about as lean as it gets. Yet when you factor in the cream cheese of your Philadelphia roll or the mayonnaise in most spicy tuna rolls, the calorie count skyrockets. Portion size matters, too, says Gans. Stick to three rolls or less, and choose brown rice when possible.

7. Turkey Burgers

When a burger craving hits, the calorie-conscious person often turns to a turkey burger as the second-best option. But be careful, warns Gans. "If you have a turkey burger made with dark meat and skin, it can be higher in calories than a sirloin burger," she said. If you're at a restaurant, ask whether the burger has dark meat and turkey skin ground into it. At the grocery store, it's a bit more straightforward: Check the label and pick a lean meat with less than 10 g of fat per serving, Gans advises.

8. Frozen Meals

There's a whole section of frozen meal options that are quick and easy to make and boast low calorie counts. Yet many are also packed with sodium, says Angela Ginn, registered dietitian and owner of the nutrition counseling service Learn-2-Live. "Frozen and prepared foods can often have a day's worth of sodium," she said, which is roughly 2,300 mg per day.

By Leigh Remizowski