10 tips to avoid bedbugs

10 tips on how to spot the blood-suckers and what to do if you find them.

1. When sleeping in a new bed, check for signs of their feces: small, black or dark brown dots on sheets or the mattress. (If you are in a hotel and find potential bedbug fecal matter, ask for a new room far from the original.)

2. While bedbugs mostly hide out during the day, you may be able to spot the actual bug at night (using a flashlight may be helpful). Baby bedbugs are nearly invisible, but their older relatives are brown to red-brown and oval-shaped (see image above).

3. Regularly inspect places where pets sleep for signs of bedbugs.

4. In some heavily infested areas, a coriander-like odor may be present.

5. If you suspect you've been exposed to bedbugs when traveling, clean out everything you traveled with. Vacuum out your suitcase and wash all clothes in hot water if possible, whether they are dirty or not. When traveling, leave your suitcases on hard surfaces if possible (rather than carpet or upholstered furniture).

6. If you suspect there are bedbugs in your home, do not jump directly to pesticide application. Many pesticides, especially over-the-counter treatments, are ineffective in killing bedbugs and their eggs, and only add unnecessary chemicals to your living space. Professional steam or heat treatments kill eggs and adults.

7. Make sure it is indeed bedbugs that are causing your bites before treating the problem. Fleas, ticks, mites, mosquitoes, or allergic reactions may be the cause of the skin lesions. IdentifyUS suggests a variety of trapping methods you can use to find and identify a bedbug.

8. If you cannot find a bedbug, but suspect they are present, a bedbug-sniffing dog may help sniff-out the culprits.

9. Do not put infested furniture on the street or in common areas, as that may spread the problem to other homes. If you do move infested furniture out of your house, place in a locked dumpster and label it as bedbug-infested. If you have infested furniture that is useful, you do not need to dispose of it; it can be cleaned and treated.

10. Clear your clutter. Having a non-cluttered home also makes treatment easier, as there are less objects to clean.

Five ways to get rid of bedbugs

1. Steve Tvedten, author of a nontoxic pest control website, suggests using a steam cleaner on cracks and mattresses weekly, if you suspect bedbugs. Bedbugs are very sensitive to heat and cannot stand temperatures above 111 and 113 degrees Fahrenheit. An hour of high heat exposure should eliminate most infestations, according to Tvedten.

2. Low temperatures (32 to 48 degrees Fahrenheit) for longer periods of time (30 to 50 days) can also eradicate bedbug infestations.

3. Vacuum anything you can. Put other items in sealed plastic bags.

4. Wash any fabric you can in hot water.

5. You may want to use a nontoxic spray for controlling bedbugs.

20 ways to detox your house

There are many things you can do to "detox" your home, some more practical than others. Here are my 20 suggestions:

No shoes in the house.
Most household dirt, pesticides, and lead come in on your shoes. Go barefoot or wear slippers. Place floor mats vertically by your entryways to wipe your shoes. This way more dirt and residue from your shoes stays outside on the mat.

Keep the air clean.
Keep your windows and doors open as much as possible to ventilate. Use green plants as natural air detoxifiers. Remove odors with baking soda. Use fresh flowers or bowls of herbs like rosemary and sage to add a pleasant fragrance to rooms. Have your air ducts and vents cleaned with nontoxic cleaners. Get a portable air cleaner/purifier, especially for the bedrooms.

Switch from the standard household cleaning products to cleaner and greener ones.
These don't damage your health or the environment's as much and work as well as the mass marketed ones. You can also use basic ingredients you have around the house, for instance, vinegar in place of bleach, baking soda to scrub your tiles, and hydrogen peroxide to remove stains. According to Annie Bond, the author of "Better Basics for the Home," she can clean anything with water and these five basic ingredients:Baking soda, washing soda, distilled white vinegar, vegetable-based liquid Soap (e.g., Dr. Bronner's Peppermint Soap), and tea tree oil.

Replace your skin care and personal products with less toxic and chemical-free options.
Deodorant, toothpaste, cosmetics, hair products, nail polish, and perfumes are often loaded with toxins. Learn how to identify them and avoid them.

Use plastics wisely
Some plastics contain Bisphenol A (BPA), which is linked to cancer, and phtalates, which are linked to endocrine and developmental problems. Avoid plastic food packaging (when you can). Don't wrap food in plastic. Don't microwave food in plastic containers. Choose baby bottles made from glass or BPA-free plastic. Avoid vinyl teethers for your baby. Stay away from children's toys marked with a "3" or "PVC." Avoid plastic shower curtains.

Avoid nonstick pans, pots, bakeware and utensils.
Teflon contains perfluorinated chemicals (PFCs) which have been linked to cancer and developmental problems.

Keep house dust to a minimum.
More dust means more toxins. Mop all surfaces at least once a week. Use a vacuum cleaner (with a HEPA filter, preferably) for your carpets. HEPA-filter vacuums capture the widest range of particles and get rid of allergens.

Avoid excess moisture.
It encourages the growth of mold and mildew. Check areas for moisture accumulation or leaks (particularly basements). Regularly clean surfaces where mold usually grows - around showers and tubs and beneath sinks.

Get a shower filter.
Many of the contaminants in tap water become gases at room temperature. A shower filter can help keep these toxins from becoming airborne.

Get a water filter.
More than 700 chemicals have been identified in drinking water. Filtering your tap water is better than drinking bottled water.

Avoid stain-guarded clothing, furniture and carpets.
These may contain PFCs. Wrinkle free and permanent press fabrics used for clothing and bedding commonly contain formaldehyde -- use untreated fabrics where possible.

Be conscious of toxins in carpeting.
Avoid products made from synthetic materials. Use natural fiber wool & cotton rugs. If possible, replace wall-to-wall carpeting with hardwood floors, all natural linoleum or ceramic tiles. Use nontoxic glues, adhesives, stains, or sealers for installation.

Seal (with a nontoxic sealer) or replace particleboard walls, floors or cabinets.
These often contain formaldehyde, which can emit irritating and unhealthy fumes for decades. Avoid plywood, fiberglass, fiberboard and paneling.

Avoid harmful pet-care products.
Avoid toxic pest control (including traditional termite exterminators).

Replace toxic lawn and garden pesticides and herbicides.
Use with less harmful natural ones.

Tell the dry cleaner not to use the plastic wrap.
Or remove it as soon as possible because the plastic traps the dry cleaning chemicals on clothes and in your closet. Let your dry cleaning air out (preferably outside) before storing it. Use "wet cleaning" if you are lucky enough to have it in your area.

Use low VOC, low-odor latex (water-based) paint.
Open all windows to ventilate properly when painting indoors.

Have your house checked for carbon monoxide leaks.
These are most commonly found in leaking gas stoves, gas fireplaces, furnaces and chimneys and gas water heaters).

Check Radon levels.
Inspect poorly ventilated basements that have cracked walls and or floors. Radon is an odorless gas that forms as uranium in rocks and soil breaks down. Radon is linked to lung cancer.

We can reduce our risk of chronic illness.
Limit exposure to these toxins but don't let this become an obsession which can cause so much stress that it creates more of a negative impact on your health than the toxins themselves.

And finally, no amount of environmental toxins are as important as emotional toxicity. You can do all the above, but if your house is full of anger, resentment, jealousy, unhappiness and a lack of love, compassion, and forgiveness, the house will remain toxic.

7 Nutrients You Need

1) Calcium

Recommendation: 1,000 milligrams a day.
Benefits: Bone health.
Sources: Dairy products; fish with bones; dark, leafy greens.

2) Fiber

Recommendation: 25 grams a day.
Benefits: Protects against coronary heart disease and reduces the risk of diabetes.
Sources: Fruits, vegetables, legumes, nuts, seeds, whole grains.

3) Magnesium

Recommendation: 310 to 320 milligrams a day.
Benefits: Helps maintain normal muscle and nerve function and develop and maintain bones.
Sources: Nuts, seeds, bran, halibut and other fish.

4) Potassium

Recommendation: 4,700 milligrams a day.
Benefits: Helps maintain healthy blood pressure and reduce the effects of salt; may reduce the risk of recurrent kidney stones and possibly decrease bone loss.
Sources: Potatoes, tomato paste and puree, white beans, yogurt, soybeans, bananas.

5) Vitamin A

Recommendation: 2,310 international units a day.
Benefits: Important for vision, red blood cell production, embryonic development, and immune function.
Sources: Organ meats, orange vegetables; green, leafy vegetables.

6) Vitamin C

Recommendation: 75 milligrams a day.
Benefits: Acts as a disease-fighting antioxidant; may help to maintain a healthy immune system.
Sources: Fruits and vegetables, including citrus fruits, red and green peppers, kiwis, and guavas.

7) Vitamin E

Recommendation: 15 milligrams a day.
Benefits: Acts as a disease-fighting antioxidant; may support eye health.
Sources: Some ready-to-eat cereals, some oils, almonds, peanut butter.

12 surprising reasons to eat more blueberries

1. Catechins found in blueberries activate fat-burning genes in abdominal fat cells to assist with weight loss, and belly fat loss in particular According to research at Tufts University, regularly ingesting catechins increases abdominal fat loss by 77 percent and double total weight loss.

2. They contain a group of natural phytonutrients (plant nutrient) called proanthocyanidins which have a unique ability to protect both the watery and fatty parts of the brain against damage from some environmental toxins.

3. Blueberries are one of the richest sources of proanthocyanidins. These phytonutrients decrease free radicals levels that are linked to aging (yes wrinkling!) and disease.

4. In animal studies, those given an extract of blueberries had less motor skill decline and performed better on memory tests than animals not given the blueberries. Researchers conclude that compounds inblueberries may reverse some age-related memory loss and motor skill decline.

5. Blueberries are packed with vitamins C, E, riboflavin, niacin, and folate.

6. They are a rich source of the phytonutrients ellagic acid. Ellagic acid has proven anticancer and genetic-material-protection capabilities. It also encourages a healthy rate of apoptosis how the body seeks out and destroys harmful or damaged cells, like cancer cells.

7. Because they contain plentiful amounts of the phytonutrient quercetin, they may reduce the likelihood and severity of allergies.

8. Blueberries contain minerals like iron, magnesium, manganese, and potassium.

9. Blueberries contain salicylic acid the natural version of aspirin. Salicylic acid is known to thin the blood and reduce pain.

10. Blueberries are excellent anti-inflammatory agents. They increase the amounts of compounds called heat-shock proteins that decrease as people age. When heat shock proteins decrease the result is inflammation and damage, particularly in the brain. Research shows that by eating blueberries regularly, inflammation lessens.

11. They increase the production of feel-good dopamine. Dopamine is a natural neurotransmitter (brain messenger) that tends to be low in Parkinson's.

12. They just taste great. Ok, this is no surprise but it's a great reason to eat blueberries anyway.

14 ways honey can heal

The fossil record tells us honeybees have been around for 150 million years or more. No one knows when we discovered the treasure hidden in their hives, but paintings of beekeepers lining the walls of a cave in Spain prove that we have been practicing the art of beekeeping for at least 7,000 years. Honey is versatile. It has been prized as a sweetener, as medicine, as an offering for the gods, as currency, and as a symbol of love. In Greek mythology, for example, Cupid dips his arrows in honey before aiming them at our hearts.

According to ayurveda, honey is the nectar of life. Because it is created from the essence of a flower's sex organs, it has a natural affinity with reproductive tissue. It can also heal sore throats, colds, coughs, ulcers, burns, and wounds. And when ingested with a healing herb (like ashwagandha), honey travels to the deepest tissues, transporting the chemical properties and the subtle energies of medicine to the cellular level.

Ayurveda says that raw honey is medicine, but cooked honey is a slow poison. Why? In its natural form, honey is rich in minerals, vitamins, enzymes, amino acids, and carbohydrates. But heat strips honey of most of its nutritional value and transforms the honey molecules into a non-homogenized glue that adheres to mucous membranes and clogs subtle energy channels. Cooked honey creates cellular toxicity and may lead to immunological dysfunction. It can also clog the arteries and lead to atherosclerosis (thickening of the arteries), hampering blood flow to the vital organs. So as a general rule, honey should never be cooked, and nothing should be cooked with honey. Instead, add raw honey to yogurt, warm tea, or spread it on bread or toast.

Ayurvedic texts are full of honey-based remedies for a wide range of ailments, such as:

For obesity, high blood pressure, and/or high cholesterol, drink a cup of hot water with a teaspoon of honey and 5 to 10 drops of apple cider vinegar early in the morning daily. (Ayurvedic texts say honey scrapes fat and cholesterol from the body's tissues.)

To relieve rheumatoid arthritis symptoms, take 1 teaspoon of honey with 200 mg powdered guggulu daily.

To heal oral ulcers, apply 1 teaspoon honey and a pinch of turmeric to canker sores, mouth ulcers, or sores on the tongue. This mixture will generate saliva and draw out toxins; spit it out to speed the healing process. For internal ulcers, mix a cup of warm milk with a teaspoon of honey twice daily.

To heal a wound, dress it daily with sterilized gauze brushed with honey; dispose at night.

For the common cold, mix 1/2 teaspoon cinnamon with 1 teaspoon honey and eat two or three times a day.

To clear your sinuses, take a mixture of 1 teaspoon each of fresh ginger juice and honey two or three times a day.

For asthma, eat a mixture made of 1/2 teaspoon bay leaf powder, 1/4 teaspoon pippali, and 1 teaspoon of honey two or three times daily.

For nausea, vomiting, and/or indigestion, mix one part lemon juice with one part honey. Dip your index finger into this mixture and lick it slowly twice daily.

For anxiety, drink 1 cup of orange juice with 1 teaspoon of honey and a pinch of nutmeg powder twice daily.

To help reduce the craving for cigarettes, chew small pieces of pineapple with 1/2 teaspoon of honey before smoking.

For abdominal pain, take a mixture of 1/4 teaspoon ground bay leaf, 1/4 teaspoon ajwan (celery seeds), and 1 teaspoon of honey before lunch and dinner daily.

For chronic fever, make a tea of 1 teaspoon of holy basil (tulsi) and 1 cup of hot water. Add 1/4 teaspoon of black pepper powder and 1 teaspoon of honey. Take two or three times a day.

To aid poor circulation, mix 1 teaspoon cinnamon, 1/4 teaspoon trikatu, and 1 teaspoon honey in 1 cup of hot water. Steep for 10 minutes. Take twice a day.

To stop hiccups, mix 1 teaspoon honey and 1 teaspoon castor oil in a container. Dip your index finger into the mixture and lick it. Repeat every 10 minutes until your hiccups stop. (Hiccups are due to spasm of the diaphragm, and these ingredients in equal proportion are anti-spasmodic.)

Did you know? To make one pound of honey, a swarm of honeybees flies about 24,000 miles and visits 3 to 9 million flowers.

Because its qualities are heating and sweet, honey is good for kapha and vata, and in moderation with pitta.

Please Note: Raw honey is not recommended for infants under the age of 18 months, the very elderly, or others with compromised immune systems.

How to eat more fiber at every meal

There's one ingredient that should be part of every meal. There's no need to make a trip to a special store to find it: Nature has already thoughtfully prepackaged it in a cornucopia of vegetables, legumes, fruits, and nuts. The special ingredient? Fiber.

It's famous for improving regularity and helping lower cholesterol. But dietary fiber also performs other key roles that might surprise you, affecting everything from your skin to your gallbladder, heart and immunity.

Here's how to add more of the good stuff to every meal.

Breakfast

• Throw some frozen raspberries or strawberries and a handful of greens (spinach or mixed salad greens), along with half a banana, into your smoothie.
• Instead of pairing your eggs with hash browns and toast, try adding a side of black beans and salsa.
• Cook up a big batch of steel-cut oats over the weekend and reheat some each morning with a little chopped-up apple.

Lunch

• Seek out legume-based soups.
• Look for healthy prepared salads at the grocery store that use whole grains, such as barley, and layer them over a base of mixed greens.
• Eat at ethnic restaurants, such as Indian and Mexican locales, which are sure to give legumes a starring role.

Dinner

• Start out dinner with a bountiful raw vegetable salad.
• Replace starchy side dishes with legumes.
• Sauteing some veggies? Start out with a little garlic and onion.

Snack

• Pack a small bag of nuts, such as almonds, pistachios, or walnuts or seeds, such as pumpkin seeds, in your bag or car.
• Whip up a big batch of black bean dip to have on hand for tortilla chips and raw veggies.
• Keep it simple: Eat a piece of fruit, like an apple, orange, or banana.

Seven myths about veggies

Myth: Fresh vegetables are more nutritious than frozen

Fact: Studies show that sometimes you can get more nutrients from frozen veggies, depending on variety and how old the vegetables at your supermarket are. That's because produce starts losing nutrient quality as soon as it's picked.

Frozen vegetables are flash-frozen right after harvest so they are preserved at their peak of freshness when they are most nutritious. Your best bet in terms of taste, nutrition, and the environment is still local in-season produce. When that's not an option frozen can be a better choice (from a nutrient standpoint) than spinachthat takes two weeks to reach your table.

Myth: Cooked veggies are less nutritious than raw

Fact: It depends on the vegetable. "Cooking destroys some nutrients, but it releases others," says Marion Nestle, author of What to Eat. It destroys vitamin C and folic acid, according to Nestle, which is why it's not a great idea to cook oranges.

On the other hand, she says, cooking releases vitamin A and the nutrients in fiber and makes them easier to digest. It's also easier for your body to absorb more lycopene, a cancer-fighting antioxidant, in cooked tomato sauce than from raw tomatoes.

Steam or roast veggies instead of boiling, which leaches out water-soluble vitamins into the cooking water.

Myth: Iceberg lettuce doesn't have any nutrients

Fact: Iceberg lettuce is mostly water so it's hardly loaded with vitamins, but a large head does contain small amounts of protein, fiber, vitamins, and minerals.

You'll get more nutrients from other greens that have less water such as romaine or butterhead lettuce, but contrary to popular belief, iceberg lettuce does have some nutritional value.

Myth: Local vegetables are always cheaper

Fact: It's certainly true that local produce can be good for your budget. This is especially true during the peak of harvest when farmers need to get rid of an abundant crop and there is a lot of competition.

However, there are no guarantees. Local food "is not in any way subsidized so you are paying the real cost of producing the food, and the economies of scale are not there," says Nestle.

Five summertime first-aid essentials

Summer is right around the corner. And while that's exciting, it's also true that spending so much time outside can be hard on your skin.

Don't let sunburn, bug bites, or poison ivy spoil your summer fun. Mother Nature can soothe your pain without hurting your wallet or the planet. Below are five inexpensive and easy-to-find first-aid essentials you'll turn to again and again.



Aloe vera

The gel from the meaty leaves of this spectacular succulent is a topical wonder. Rub it on the skin after sitting in the sun for too long or after being attacked by bite-happy bugs and it will cool, moisturize and promote healing. Chaffin' like crazy after a long, sweaty hike in the woods? Apply a lil aloe gel to irritated skin and experience sweet relief courtesy of Mamma Nature. If you have space and want to go straight to the source, buy an entire aloe plant. Or just pick up a couple tubes of commercially available aloe gel, many brands are organic - at your local health food or drug store.



Citronella oil

During the summer, folks burn citronella-infused candles outdoors for a good reason: It's nature's way of keeping pesky bugs at bay. Dabbing diluted citronella oil - the oil comes from the leaves and stems of Cymbopogon plants, over exposed body parts is also an effective way to repel mosquitoes when candles aren't an option. You may have to apply citronella oil more frequently than conventional, chem-based bug repellents, but it's well worth it since using stinky, synthetic anti-bug remedies creates a noxious force field around you that not only repels pests, but people, too.



Witch hazel

Never mind the spooky name — products containing essential oils from the witch hazel shrub should be in everyone's medicine cabinet, first-aid kit and camping backpack. Witch hazel is a powerful, tannin-filled natural astringent ideal for healing summertime blisters, bug bites and bruises. It also helps clear pimples and hemorrhoids. And no, you needn't search for witch hazel at your local wiccan supply store, herbalist or dealer of esoterica — preparations are available at your local pharmacy or drugstore.



Baking soda

Its no secret that baking soda is one of the most versatile and useful (not to mention inexpensive) household items. In addition to cleaning and absorbing odors, baking soda is also useful for a particular summertime malady: bee stings. After you've cleaned the wound and removed the stinger, apply a water/baking soda paste to the affected area to soothe the pain. And if you're feeling the unbearable sting of plants like poison ivy, oak or sumac, or a prickly heat rash, a baking-soda paste (or bath) is a recommended treatment.



Oatmeal

Feeling irritated after a long day in the sun? Draw a lukewarm bath, fill 'er up with plain colloidal (finely ground) oatmeal, and take a relaxing soak to soothe scorched skin and prevent blistering and peeling. Or, like baking soda, oatmeal can be whipped up into a paste and applied topically. In addition to sunburn, oatmeal also works magic on poison ivy rashes, heat rash and mosquito bites.

Why chocolate milk can be good for you

The Chocolate Milk Diet

Imagine if everything you needed to know about weight loss, you learned in kindergarten. Well, if your teacher gave you chocolate milk as a lunchtime treat, she was (unknowingly) giving you one of the most powerful weight-loss tools in the nutritional universe. Turns out this childhood staple may be the ideal vehicle for your body’s most neglected nutritional needs. Each bottle delivers a package of micro- and macronutrients that can help you shake off body flab and replace it with firm muscle. And when you served it ice-cold, the creamy sweetness flows across your tongue with all the pleasure of a milk shake. Yum.

That’s the crux of what I'm calling "The Chocolate Milk Diet," which isn’t a diet at all. It’s essentially three eight-ounce servings of chocolate milk consumed at key points throughout your day: one when you wake up, a second before you exercise, and a third directly after your workout. Or, if it's your day off, just pattern them for morning, afternoon, and night. Sounds good, right? It is, and that’s why it’s so easy. But is this a free ticket to eat as much fried chicken as you want throughout the rest of the day? Unfortunately not, but alongside a healthy diet, it can help you drop lots of belly fat fast. Here are the four reasons why:

Secret #1: The Calcium Effect

Researchers have known for years about the role that calcium plays in building strong bones, but a more recent development deals with they way it affects your belly. A series of studies have shown that calcium can actually impede your body’s ability to absorb fat, and when researchers in Nebraska analyzed five of these studies, they were able to estimate that consuming 1,000 mg more calcium can translate to losing nearly 18 pounds of flab. What’s more, other studies have shown that dairy foods offer the most readily absorbable calcium you can find. Knock back three servings of brown cow and you’ll reach that crucial 1,000 mg threshold. At that point, any other calcium that you eat or drink is a bonus.

Secret #2: The Vitamin D Factor

All the calcium in the world isn’t going to help you if you don’t get a good dose of vitamin D to go with it. That’s because vitamin D is responsible for moving calcium from your food to your body, which means if you’re running low on D, you’re probably also missing the calcium you need to stay slim. Other symptoms of the D deficiency are weak muscles, easily breakable bones, and depression, not a great combo for success. Now here’s why this is significant: Most experts agree that the average American isn’t getting enough D. Some estimate that only half the population is meeting the requirement and one study published in the journal Pediatrics found that 70 percent of American children had low levels of D in their diet. The thing is, your body makes vitamin D naturally when you expose your skin to sunlight, but most people spend too much time indoors to benefit. And intentionally spending more time in the sun could put you at risk for skin cancer. The solution? Drink up. Chocolate milk, like most milk, is fortified with vitamin D.

One caveat here: Drink 1% chocolate milk. Vitamin D won't work without a little fat to help break it down. You want to skip the whole milk, too, as it has too many calories to make it a regular habit. The best option is 1%, or low-fat chocolate milk. It has the fat you need to absorb crucial vitamins, yet at three cups a day, it will save you 120 calories over whole milk.

Secret #3: The Endurance Boost

If you want to lose the gut, you’ve got to exercis, no surprise there. But here’s a fact that’s not so obvious: Drinking chocolate milk can improve your gains. In a study published in The International Journal of Sport Nutritionand Exercise Metabolism, subjects given chocolate milk before hopping on the stationary bikes were able to ride 49 percent longer than subjects given a generic carbohydrate-replacement beverage. And on top of that, they pedaled even harder. Total work performed by the chocolate-milk group was greater than the work performed by subjects drinking carbohydrate-replacement drinks or electrolyte-fortified sports drinks. The reason? Milk has naturally occurring electrolytes that keep you hydrated, more hydrated then water, in fact, which I revealed recently on my Twitter account, and its natural sweetness helps push more energy into your muscles. Another study from 2009 found similar results, but it went one step further by asking participants which beverage they thought tasted better. Not surprisingly, 100% chose chocolate milk.

Secret #4: The Protein-Body-Weight Connection

Want to know the secret to staying thin? You need more muscle. That’s because muscle burns more calories than fat, so for every new muscle fiber you create, your resting metabolism receives another surge of fat-torching energy. And chocolate milk can help you do that. Researchers have determined that the ideal protein load for building muscle is 10 to 20 grams, half before and half after your workout. How much protein will you find in low-fat chocolate milk? Eight grams per cup. (That means one serving before your workout and one serving after will give you a total of 16 grams of highly effective whey protein, a perfect serving.) Add that to the extra cup you drank first thing in the morning and you’re looking at a turbocharged metabolism that keeps you burning calories all day long.

And don’t forget, you can still melt those 18 pounds of belly fat without giving up your favorite foods. You just need to make smart swaps, and we’ve got 10 new ones right here. You'll lose weight faster than ever again, with ever dieting again.