Eat the Rainbow!

You've been told your whole life to eat fruits and veggies, but now there is a very exciting reason to do so, and to eat a lot of them. A study in the Journal of Epidemiology and Community Health shows that eating fruits and veggies actually helps you live longer! Researchers found that eating seven or more servings of fruits and vegetables per day could decrease your chances of death from any cause by a whopping 42%. Even if you don't pound cans of spinach like Popeye, increasing your intake even a little bit could extend your life. The study found that each additional serving of vegetables reduced mortality 16%, and 10% for fruits.

Eat your fruits and veggies, but don't just stick to the green stuff! There is a whole rainbow of tantalizing produce to choose from. Wake up your palate and you plate with different color combinations! Every color of fruit and vegetable contains a different set of phytonutrients. It's important to eat from every color of the rainbow to get a broad spectrum of nutrition. This excerpt from our article, 7 Colors of the Phytonutrient Rainbow, explains which phytonutrients are found in each color of fruit an vegetable and why they are necessary for optimum health:

Blue/Purple
Anthocyanins are flavonoids that act as powerful antioxidants, neutralizing free radicals that cause aging and degenerative disease. There's even a connection between this phytonutrient and decreased visceral (abdominal) fat! A 2008 study from Chubu University in Japan found a link between anthocyanin intake and reduced incidence of metabolic disorders, including abdominal weight gain, hypertension, and impaired glucose and insulin metabolism. True, blue anthocyanin sources include red cabbage, blueberries, blackberries, acai berries, cherries, grapes, blue potatoes, eggplant, and radicchio.

Orange/Yellow
Multiple studies indicate that diets rich in beta-carotene lower the risk of cardiovascular disease and some types of cancer. This amazing phytonutrient falls into the carotenoid class that (along with the flavonoid group) has been credited in a 2010 Tufts University study for providing photo-protective and antioxidant action in the skin. In short, these inflammation, wrinkle, and cancer-preventing nutrients protect your skin from the inside out! To get a bit of beta-carotene, try sweet potato, carrots and carrot juice, winter squash, pumpkin, and cantaloupe.

Red
Lycopene has been in the news a lot lately for its positive influence on prostate health, but it's also thought to prevent cervical dysplasia in conjunction with other carotenoids. In other words, it's also good for the uterus, making it an equal-opportunity nutrient. In addition, a 1996 University of Minnesota study found a significant increase in longevity based upon the blood lycopene levels of nuns living the same lifestyle, in the same conditions. If you're ready to get into the red, try tomato and tomato products, watermelon, pink grapefruit, guava, and papaya.

Yellow/Green
The light absorbing properties of lutein are associated with eye health involving a decrease in cataract formation and macular degeneration. Mellow, yellow lutein sources include spinach, kale, collards, mustard and dandelion greens, summer squash, and pumpkin.

Green
Chlorophyll's abilities to bind toxins and decrease oxidative stress make it a powerful bodily detoxifier and explain how it can actually reduce body odor. You'll be seeing green with chlorophyll sources Spinachlike spinach, kale, Swiss chard, arugula, green beans—any green vegetable. The darker, the better.

Green/White
Another detoxifier, sulphoraphane is part of the isotheocyanate class of phytonutrients that has been cited in multiple studies as a cancer preventative and detoxifier of carcinogens. Some super sulphoraphane sources include broccoli, Brussels sprouts, broccoli sprouts, cabbage, bok choy, cauliflower, and watercress.

White
The anti-inflammatory and antimicrobial qualities of allicin lend to its reputation as an inhibitor of heart disease and gastric cancer as well as a potent immune booster. All-around awesome allicin sources include garlic, onion, leek, shallot, and chives.

Do you eat every color of fruit and vegetable? Which are you favorites? Tell us in the comments!

- From Team Beachbody

Diet - Yes or No?

Test Yourself on the Biggest Nutrition Myths

So how's your nut/know (nutrition knowledge)? Check out this compilation from chacha.com of the biggest nutrition myths.

http://www.chacha.com/gallery/5165/what-are-the-biggest-nutrition-myths

How to Date When You're on a Diet

From the clothes you wear to the activities you suggest to how well you tip—every move you make on the first few dates is under a microscope. And when it comes to dining, what you order or prepare is equally as important as chewing it with your mouth closed.



You don't want to get a house salad and water as an entrée and come off looking like a weight-obsessed wet blanket. But you also don't want to get a beer-battered pork hoof that'll taste great but destroy your diet and make you look like a slob. To help keep you on point while eating on a date, use these simple tips . . .

1. Find out how the dish is prepared.
   If the meal is buttered, braised, creamed, or pan-fried, it's most likely packed with too much sodium, saturated fat, or oxidized fat. High-sodium diets can lead to not-so-wonderful things like heart disease and hypertension (the egghead term for high blood pressure). You're better off with things that are baked, broiled, grilled, roasted, steamed, or poached.
   
2. 
   
   
   Rethink your use of condiments.
   Remember all that uplifting talk about heart disease and high blood pressure stemming from high-sodium diets? Well, here's more good news: According to the Center for Disease Control and Prevention, 90% of Americans consume too much sodium. Help keep that in check by cutting back on condiments like salt, ketchup, pickles, relish, and sauerkraut, and sauces like soy, steak, teriyaki, and honey mustard. Herbs, spices, or lemon juice are healthier alternatives.
   
3. Plan ahead.
   Most restaurants post their menus online. So take a five-minute break from LOLing at cat videos and scope out what healthy dishes are offered before committing to a place.
   
4. Choose a restaurant chain.
   The Food and Drug Administration requires chain restaurants to list the calorie counts on their menus. In theory, seeing that the provolone-stuffed lard ball you were eyeing carries 45,000,000 calories will hopefully prevent you from ordering it. Thing is, if you pick a chain, choose wisely. Olive Garden® and Long John Silver's®, for example, probably won't make the type of first impression you're after, matey.
   
5. If you can't, reserve a table somewhere local.
   Independent or family-run restaurants often prefer to buy fresh, local products to help their food stand out from the competition. Menus that feature locally grown produce also give chefs the opportunity to create a wider variety of unique and healthy recipes centered around in-season ingredients. Another upside? You look like a champ for supporting your community. There is one caveat to dining locally, however—there are no corporate overlords to ensure servers will be wearing a minimum of 15 pieces of flair.
   
6. Order appetizers as entrées.
   The more food you order, the more food you're likely to eat. Appetizers offer smaller portions and can be healthy when they're veggie-, seafood-, or chicken-based. For your starter, get a salad with fat-free dressing (or olive oil and lemon) on the side (without croutons, bacon, or cheese), and let the waiter know you'd like the appetizers to arrive as the main course. Or you can suggest sharing a bunch of small plates. That keeps portion sizes manageable and is a quick way to establish intimacy. Win-win.
   
7. 
   Swap out your sides.
   Onion rings, French fries, mashed potatoes, and pasta are all delicious . . . but they're hardly nutritious. Avoid consuming the excess calories, fat, and salt by swapping them for steamed veggies. If the restaurant offers no substitutions—jerks!—ask your server to leave the unhealthy stuff off of your plate and order the vegetables separately.
   
8. Skip the beer.
   A typical beer has about 150 calories. And when you gas them like it's "Rush Week," your body will end up burning the alcohol instead of fat. Gin or vodka, straight up or on the rocks, or red wine would be better options—if you can drink in moderation. Too much booze can hinder muscle growth, lower testosterone, and cause you to come clean about the time you cried at the end of Alex Cross. Info like that should be revealed no earlier than date number 17.
   
9. Cook at home.
   Offering to cook not only puts you in control of what goes on the plate and how it's prepared, but it tells your date that you're willing to put forth an effort to please them. Plus, it's the perfect way to get the person into your apartment, which makes hooking up that much easier . . . so long as you remember to clean your bathroom and remove the fungus cream from your medicine cabinet.
   

   By Zack Zeigler - Team Beachbody newsletter

20 Snacks Under 260 Calories for Super Bowl Sunday

Super Bowl Sunday is the first real challenge to your New Year's Resolutions. It's the day when it's normal to chow down on fried foods smothered in cheese and bacon...and then wash it with a few beers.

In fact, Americans consume more calories on Super Bowl Sunday than any other day of the year and it’s easy to eat an entire day’s worth of calories before kickoff. We don't expect you to avoid every tempting platter of appetizers, but to help minimize the post-game belt loosening, we've assembled 20 healthy snack recipes, all under 260 calories per serving!

Rooting for the Seattle Seahawks to score their first Super Bowl win? Try these recipes inspired by the Emerald City's love of salmon and coffee.

Teriyaki Salmon Bites (147 calories)


Flourless Espresso Brownies (160 calories)



Want Peyton Manning and the Denver Broncos to take home the Vince Lombardi Trophy? We've got you covered with Mini Denver Quiches and Southwestern Salad!

Mini Denver Quiches (73 calories)


Southwestern Salad (157 calories)



Wow your friends with these lighter versions of Super Bowl favorites that we promise are every bit as delicious as the originals!

Buffalo Chicken Tenders (158 calories)


Nachos (258 calories)


Chili Sweet Potato Batons (135 calories)


French Onion Dip (50 calories)


Artichoke Pizza (242 calories)


Baked Chicken Drummettes (67 calories)


Guacamole (139 calories)


Habanero Chili (231 calories)


Chunky Salsa (47 calories)


Tomato-Thyme Pita Crisps (120 calories)


Yolkless Deviled Eggs (59 calories)


Kale Chips (51 calories)


Classic Hummus (104 calories)


Spinach Dip (47 calories)


Chicken Satay with Peanut Dipping Sauce (253 calories)


Raw Vegetables with Dipping Sauce (56 calories)


Which of these recipes are you going to make? Tell us below!
-  Recipes and photos from Team Beachbody.

Just Eat This: 5 Rules for a Healthy Diet

"Can't you just tell me exactly what I'm supposed to eat?" is a question I'm often asked. Today, we'll look at the answer that, incidentally, is "no." It's a good thing that there isn't one perfect diet because we don't all like the same foods. The world would be a pretty boring place if we did. It also means that you have many choices when it comes to eating healthy, so why is it so hard?

Eating well, for most of us, requires eliminating junk from our diets. Therefore, it's easier to tell you what not to eat. But based on the questions I receive, that's leaving you too much leeway. Since I can't tell each of you exactly what you individually should eat, let's have a look at what I eat, why I eat this way, and how you can alter my diet to suit your personality and lifestyle.

There are a few rules to achieving a healthy diet. These will give you a far greater understanding of why I do what I do. So let's look at them first.

RULE1: WE SHOULD NOT ALL EAT THE SAME DIET.
Humans are all different, even if it's only slightly. So when it comes to diet we cannot expect that foods will all work exactly the same for us. This is in contrast to what the myriad of diet books you can choose from will tell you. Most of those want us to think that there's only one way—theirs, incidentally—to transform and keep your body healthy. Of course, if this were true there'd only be one book to buy. So, just the fact that there have been hundreds of best-selling diet books is the best argument that there are many different healthy ways to eat.

There are many other scientific reasons for this as well. Some are proven, like allergies. Some are more speculative, like eating for your blood type, but all have some anecdotal evidence that they work, which is all the validation we need.

Dairy products are the best example to illuminate this point. There is plenty of science showing both pros and cons to consuming them. But regardless of what science tells us, some people do well eating dairy and others do not. When a food allergy is suspected, eliminating dairy is the first step most nutritionists recommend trying. It often yields great results, but not always. This makes dairy a food group that some of us can eat and others cannot.

Similar examples can be found within any food group. What it comes down to is that, no matter how you want to eat, you're going to need to evaluate your diet and see how it's working for you. This requires some trial and error. While that probably sounds daunting, read on and you'll see that it's not. By cleaning up your diet and eating for what you are doing, it becomes fairly easy to identify foods that agree with you and those that don't.

RULE 2: EAT FOR WHAT YOU ARE GOING TO BE DOING.
You've probably heard this before, especially if you're a longtime Beachbody member. Similar to not putting gas in your car when it isn't going anywhere, your body doesn't have the same nutrient requirements when you're sitting as when you're moving. Since it's simple to understand that you burn more calories attempting an Ironman than watching Oprah, it shouldn't be a stretch to understand that you have different nutrient requirements on different days.

Furthermore, most of us have different periods in our life where we not only do things differently on a daily basis, but have different goals. Some common goals, where diet and lifestyle are concerned, are:

• to lose weight
• to gain fitness (regardless of weight)
• to maintain weight
• to train for an upcoming event

For each of those objectives you will want to eat differently. We will discuss all of them.

RULE 3: THERE ARE THINGS YOU SHOULDN'T EAT.
Or, at a minimum, that should never be in your kitchen. These are items that, somehow, have made it onto our daily menus that we could easily live without and, at least, should be treated as desserts, anomalies, rewards, or emergency rations. For a more complete list, visit your local 7-Eleven. Let's look at the major offenders.

• Soda. How soda has made it into our daily lives is a testament to marketing. It's a dessert, at best, and when consumed daily makes it nearly impossible to have a balanced diet.
  
• High fructose corn syrup. It's not just for dessert anymore. HFCS is now found in bread, salad dressing, and probably 80% of the stuff at most convenience stores. It's not just that it's bad for you; it's also an indication that a food item is made using the lowest-quality ingredients possible. A 15-second label check can protect you.
  
• Trans fats. These man-made fats help foods sit on shelves longer but serve no nutritional purpose for you. They do, however, have a terrible downside. Fortunately, they're on the dangerous food radar and now much easier to detect.
  
  
• Alcohol. Again, it's not so bad in moderation but as a daily accoutrement to your diet you're adding a lot of calories and very little food value. While I'll be the first to extol its merits as a reward, it has no true place in your daily diet. This will also help to understand which alcoholic beverages are better than others.
  
• Splenda, aspartame, and Sweet n' Low. Calories aren't the only thing to worry about. These sweeteners have been proven safe enough to not kill you but have no place as a regular part of your diet. They also can lead to an enhanced sweet tooth, something that won't make your fitness goals easier to achieve.
  

RULE 4: YOU DON'T HAVE TO BE PERFECT.
Or even close to it. In fact, there are times when you should relax and let yourself eat whatever you want. I can even come up with a scenario where junk food is what you want to be eating. But we'll get to that later.

Your body is very resilient. Your mind, however, can be the opposite. A constant client excuse is to quit a program due to some type of misstep that they've stigmatized as "I've blown it." That's not how it works. As long as the big picture is better than what it was before, you'll be making progress. One bad meal, day, week, even month doesn't matter. All that matters is that you're moving in the right direction. As long as you're doing better than you were before, you'll feel and look better than you did before. And the fitter you become, the more your body programs itself to toss out those bad days.

Translation: the more fit you are the more you can cheat. It's one of the best examples of being rewarded for your work in the natural world.

RULE 5: IF IT'S PROCESSED, DON'T EAT IT (well, sort of).
Your diet should consist of as much whole food as you can fit into it. This means vegetables, fruits, nuts, seeds, and meats that have been processed as little as possible. If your diet consists mainly of these foods then you're on the right track. Whole foods are also more regulating than processed foods. Eating them causes your body to respond in a natural way. It's pretty much exactly the opposite of what happens with soda and candy.

But you don't have to avoid all processed foods. As we learn to read ingredients and understand what types of nutrients our body needs we'll see that not all processed foods are evil. Look for processed foods with whole food ingredients. An easy guide to processing is the fiber content on the label. The more processed something is, the less fiber it usually contains. And fiber is your friend.

by Steve Edwards, Beachbody

Holiday Appetizers to Avoid

'Tis the season for holiday parties, and if there's one thing you're dreading more than awkward conversations with drunken acquaintances, it's the array of deep-fried diet-busters awaiting you at the refreshment table. How are you supposed to keep eating healthy and feeling under-the-mistletoe sexy when cocktail franks are calling your name? We asked Ani Aratounians, MS, RD, the manager of nutrition and culinary development for Team Beachbody®, to help us navigate the good, the bad, and the ugly among your favorite holiday appetizers.

Hummus and Veggies

What's Good: "Hummus is an exceptionally healthy food, rich in monounsaturated fatty acids, protein, fiber, zinc, and magnesium," says Aratounians. "Paired with fresh veggies, it becomes a powerhouse of nutrients."
Bad: Hummus contains around 25 calories per tablespoon—so if you don't keep an eye on how much you're scooping, you can rack up calories quickly. In other words, less hummus and more veggies is the ideal strategy.

Shrimp Cocktail

What's Good: "Not only is shrimp a good source of the antioxidant/anti-inflammatory astaxanthin, as well as omega-3s, but 80% of its calories come from protein," says Aratounians.
What's Bad: Shrimp are high in cholesterol, which may be an issue for those who are watching their numbers—but for most people, the high omega-3 content still makes it a worthy option. Just be careful not to douse the shrimp in high-sodium/high-sugar cocktail sauce.

Chicken Skewers

What's Good: "Chicken skewers made with low-fat, high-protein chicken breast can be a healthy and filling appetizer," Aratounians says. "If the chicken pieces are layered with superfood veggies such as peppers and zucchini, it makes it even better."
What's Bad: If the chicken is breaded or slathered in a sugary sauce, you may wind up consuming a lot of hidden calories and carbs.

Bacon-Wrapped Scallops

What's Good: The scallops—they're an awesome source of selenium, phosphorus, B12, zinc, iron, omega-3s, copper, magnesium, potassium, and calcium.
What's Bad: The bacon, of course. "Wrapping scallops in bacon can potentially triple their calories, saturated fat, and cholesterol content," says Aratounians. Indulge in one or two if they're your absolute favorite, but don't polish off the whole tray.

Stuffed Mushrooms

What's Good: They have potential. "Stuffed mushrooms can make a delicious and healthy bite-sized appetizer, as long as the stuffing is veggie-based and isn't loaded with bread crumbs, cheese, and cream," Aratounians says.
What's Bad: What's inside is anyone's guess. While there are plenty of healthy homemade recipes out there, most people will opt for the carb-heavy, prepackaged variety. "Stuffed mushrooms are labor-intensive, so they're usually store-bought," cautions Aratounians. "This makes it harder to find healthier versions." Of course, you can always find out who brought the mushrooms and ask for their recipe—and then plan your noshing strategy accordingly.

Nuts

What's Good: "Raw nuts can be a nutritious appetizer that provides heart-healthy fats, fiber, vitamins, and minerals," Aratounians says.
What's Bad: Portion control is a toughie—who can stop after an ounce of nuts? "You can quickly add hundreds of calories to your daily intake without even realizing it," warns Aratounians.

Spinach Dip

What's Good: The spinach—and that's about it.
What's Bad: The leafy greens are usually drowning in mayo and cheese—and you're probably scooping them up with chips, crackers, or pumpernickel. "Although this is a party favorite, a few tablespoons of this dip can be loaded with hundreds of calories that come mostly from saturated fats," Aratounians says.

Frozen Goodies

What's Good: They're easy. There's a reason heat-and-eat apps like pizza rolls, cocktail franks, and mini quiches are a party staple. After all, you don't have to be Martha Stewart to microwave some Southwestern egg rolls.
What's Bad: "Packaged appetizers are often highly processed and loaded with calories, sodium, unhealthy fats, refined carbohydrates, additives, and preservatives," says Aratounians. "This makes them one of the unhealthiest choices with hardly any nutritional benefits."

Nachos and Cheese

What's Good: Salsa can be low in calories and a good source of antioxidants, lycopene, and potassium.
What's Bad: Everything else. "Most cheese sauces don't even meet the requirements for being called cheese—they're loaded with neon-orange food dyes and MSG," says Aratounians. "This appetizer is high in calories, fat, sodium, additives, and preservatives—need I say more?" Nope, that pretty much covers it.
Of course, even when you know the nutritional damage of your favorite finger foods, it's hard to resist temptation when it's staring you in the face. The easiest way to avoid overeating? "Don't go to a party hungry!" Aratounians says. "Have a Shakeology® with water and ice, or a handful of raw nuts, before you head out." Two more smart tips from her: Hold a glass of wine in one hand and your phone in the other, so you can't nibble without doing some juggling. And if you're worried there won't be any healthy options, bring one with you—you'll salvage your diet and help the host out. Win-win!

By Kara Wahlgren - Team Beachbody

5 Life Lessons from Bruce Lee

"If you always put a limit on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." —Bruce Lee
While some might hesitate to consider Bruce Lee's films works of art, there are few who will deny the beauty and grace of his physicality. Standing at 5'7" and weighing 135 pounds at his peak, the renowned martial arts master was a temple of muscle. As Chuck Norris put it, "He had muscles on muscles."

Of course, to reach this point took devotion, perhaps even obsession, which few of us are willing to put forth. That said, there's still plenty to be learned from the man whose short life—he died at 32 of cerebral edema in 1973—has influenced thousands of bodybuilders, action heroes, and martial artists.

In the book Bruce Lee: The Art of Expressing the Human Body, author John Little parsed through a vast amount of material on or about Lee to come up with a concise interpretation of the master's fitness regimen. At its core, Lee's plan consisted of anaerobic work—weight training and isometrics—balanced with aerobic work. Given Turbo Jam® had yet to be invented, his preferred form of cardio was running. He combined all this with a clean diet. No surprises there. However, when you look into the details, you'll find some interesting things.

On circuit training
Lee's devotion to what would eventually be known as circuit training started when he read a series of articles in Ironman magazine by bodybuilder Bob Gajda about The Peripheral Heart Action (PHA) System. Like Tony Horton does in his Power 90® routines, the system moves from body group to body group instead of focusing a long time on one particular group. The benefit of this is that blood flow continually flows from muscle group to muscle group, thus increasing muscular endurance and delaying fatigue. It also works the cardiovascular system. Lee loved the multiple benefits of this technique.

On Lee's abdominals
The man had amazing abs, but he had to work hard to get them. His five basic stomach exercises were sit-ups, leg raises, twists, frog kicks, and side bends. He also understood that while you could do crunches until you were blue in the face, it wouldn't matter unless you ate completely clean, avoiding sugar, starches, and excess fats. Yes, there are people to whom a six-pack comes naturally but, according to his journals, Bruce Lee, owner of one of the most amazing six-packs in history, was not one of these people. So next time you're pushing through Slim & 6-Pack, thinking about that grandé mocha latte you skipped this morning, just remember that Bruce Lee made the same sort of sacrifices.

On stretching
While he believed in stretching every day for at least 15 minutes, his regimen was basically to limber up at every available opportunity. He'd do it watching television, reading, even in the sound studio while dubbing his films. While few of us are in the movie business, that doesn't mean we can't work a few thigh stretches into our coffee breaks, or work those shoulders and neck while watching American Idol.

While he was a man of extremes, Lee understood the importance of moderation in the stretch. Never bounce-stretch or stretch too hard because overaggressive stretching can actually send a signal to the brain to tighten up the muscle to protect it from damage.

On Asian food
Of the various aspects of fitness, diet was the one Lee studied least. As his wife, Linda Lee Cadwell put it, "He couldn't boil water" and therefore left culinary responsibilities to her. He did, however, understand "junk in, junk out." Mealtimes in their household weren't much of a focus—more of a time to fuel up.

He also preferred Asian-style cooking because it offered more variety in a meal and a healthier ratio of veggies to protein. Keep in mind that this was over 30 years ago, when American cuisine meant a potato and a hunk of meat, as opposed to an Asian meal which could consist of shrimp, chicken, veggies and tofu all on the same plate. He felt this variety led to a more complete nutritional profile. While American cuisine has since diversified, the message is the same, keep that variety up. Eating the same thing every day probably means there are vital nutrients that you're skipping.

And no, Bruce Lee wasn't a saint. From time to time, he'd indulge in steak or even McDonald's, keeping in mind that super-sizing did not exist at the time.

On opportunities for everyday exercise
In much the same way he stretched whenever possible, Lee felt it important to shove exercise into his day as much as he could. Here are some of the tips he'd offer his students:

• Walk whenever possible. Park the car a few blocks from your destination and walk the rest of the way.
• No elevators. Take the stairs whenever possible.
• Practice balance by standing on one foot when putting clothes or shoes on—or just stand on one foot whenever you choose to.

Fitness doesn't come from 60 minutes a day. It's a lifestyle thing. Whatever workout you're doing now is great, but take a look at the rest of your life—when can you walk instead of driving? When can you hand-whip instead of using a blender? When can you run around with your kids instead of watching television with them? Bruce's son Brandon was no slouch himself. His dad clearly had a huge influence on him.

Bruce Lee accomplished an amazing amount in his short life. Even if you follow his path, odds are you won't accomplish as much as he did. On the same note, you probably won't win the Tour de France even if you train like Lance Armstrong and you don't stand much of a chance winning the California governorship, even if you lift weights like Arnie.

But then again, maybe a defeatist attitude like that is just the kind of "limit" Bruce Lee was talking about.

BONUS! The Bruce Lee Protein Shake
According to John Little, up to two times a day, Lee would make a drink consisting of several of the ingredients listed below. Unfortunately, he left no instructions for his magic elixir. We can tell you this much, however—he did use a blender.

• Non-instant powdered milk (which, nowadays, he'd probably replace with whey protein powder)
  Water or juice
• Ice cubesM
• 2 raw eggs, occasionally with shell*
• 1 Tbsp. wheat germ or wheat germ oil
• 1 Tbsp. peanut butter
• 1 banana
• 1 Tbsp. brewer's yeast
• Lecithin (in granular form)

* Eggs are healthiest when eaten raw, but poor-quality commercial eggs carry a risk of salmonella infection. Unfortunately, these are the majority of eggs on the market. The USDA does not recommend eating raw shell eggs that are not cooked or undercooked due to the possibility that salmonella bacteria may be present.

- Denis Faye - Team Beachbody Newsletter

Test Your Strange Food Facts IQ

1. What vegetable burns more calories than it contains?
   Celery has about 6 calories per stalk. But your body burns more calories than that in the digestion process. It's not actually the chewing and crunching, but the digestion of the high amount of cellulose in your stomach that burns the calories.
   
2. What common bagel topping can show up as an opiate in drug tests?
   Poppy seeds are related closely enough to opium poppies that they can show up in a urine test as an opiate like heroin or morphine. The level is generally considered too low to be considered a "true positive" and most drug testing companies discount these results. However, just to be on the safe side, the federal prison system has banned its inmates from eating poppy seeds. And in case you were wondering, you could pretty much eat your weight in poppy seeds and not get high.
   
3. Which U.S. state eats more ice cream per capita than any other?
   Despite living in one of the coldest states in the Union, Alaskans eat twice as much ice cream as any other state.
   
4. What are the food additives cochineal and carminic acid made from?
   These scientific terms found in the ingredient lists of many foods, beverages, and cosmetics are fancy names for a red food coloring developed by the Aztecs, made of dried powdered beetles native to Central and South America. While their origins may be less than appetizing, they are perfectly safe to eat.
   
5. What do the letters in the canned meat product SPAM stand for?
   Salted Porky Anonymous Meat? Guess again. Originally it stood for SP iced h AM , named in a contest, where the winner was awarded the princely sum of $100. The people at Hormel Foods say that while it does include ham and spices, it doesn't begin to describe the product that is SPAM, and now maintain that SPAM stands merely for SPAM.
   
   - Joe Wilkes, Team Beachbody Newsletter

4 Hearty and Healthy Dips

When aren't we going on and on about how you need to eat more vegetables? They're full of fiber, vitamins, antioxidants, and low in calories and fat. And one of the best ways to eat them? Raw. So you're trying to be a good camper, with your bowl of broccoli and cauliflower florets, baby carrots, and celery sticks, crunching your way to a leaner (and probably gassier) you. You know what would really make these veggies sing? Some dip! French onion dip. . . or guacamole . . . or hummus . . . or nacho cheese. Ha! Guess again! Nothing can make your healthy vegetable snack descend the rungs of Michi's Ladder faster than a few dunks in a bowl of fatty, salty, delicious dip. But we're not completely heartless. Here are some variations on some old favorites that are actually pretty good for you!

1. Hummus. It's a perfect dip. Made primarily of creamed chickpeas, it's like dipping your vegetable in another vegetable! But not all hummuses (or is it hummi?) are created equal. Many are loaded up with tahini (the sesame paste that gives hummus it's nutty flavor) and olive oil, which are almost pure fat. Granted, they're both healthy fats, so a little is OK, but too much will pack on the pounds. Try making your own from scratch. Just puree a can of chickpeas in a food processor or blender with lemon juice, garlic, and cayenne pepper to taste. You can add as much tahini or olive oil as you think your diet can handle, or none at all. If the hummus is too thick, you could thin it with a little vegetable broth or water instead of oil.
   
2. Guacamole. Avocados? They're in the Pious Tier of Michi's Ladder. And guacamole is just mashed avocados, right? Right, but as with olive oil and tahini, avocados are full of calories. One avocado has 227 calories, and 21 grams of fat. Instead, how about an easy-to-make avocado dip? In a food processor, combine one avocado, one cup of nonfat yogurt, and one cup of nonfat cottage cheese (all top-tier ingredients from Michi's Ladder). Blend until creamy and no lumps from the cottage cheese remain. Add cayenne pepper and ground cumin to taste. For extra flavor and texture, mix in some chopped fresh cilantro and onion before serving.
   
3. French onion dip. OK, nothing made of instant soup (essentially flavored salt) and full-fat sour cream is going to pass Michi muster. But onions are in the top tier, so that's a start. Instead of sour cream, how about tofu? It's not just that white brick that sits in the back of your fridge after a well-intentioned impulse buy. Puree 2 cups of extra-soft tofu in a food processor with a couple of tablespoons of white wine vinegar and Worcestershire sauce, and garlic cloves to taste. Meanwhile sauté some chopped onions in a little bit of olive oil until caramelized. Mix the onions into the tofu mixture and deglaze the pan with a little white wine and add that to the dip as well.
   
4. Spinach dip. Nothing's a bigger hit at a party than that hollowed-out sourdough boule full of mayonnaise-y goodness. Instead of mayo though, try pureeing some nonfat yogurt and cottage cheese. Thaw out some frozen chopped spinach and mix that in and add some chopped water chestnuts and scallions for crunch and flavor. For extra zip and color, try mixing in some curry powder. With all that going on, you'll forget the mayo's gone! And don't forget to use whole grain bread.
   
   - Joe Wilkes, Team Beachbody Newsletter