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A new study has found that only 1 out of 6 diners pay attention to posted nutrition information on menus — and while some is better than none, the reality is that the each meal eaten outside of the home tacks on an average of 134 calories to your day.

What’s worse is that even for those who are conscious of calorie counts at restaurants, another recent report analyzing foods from 42 restaurants found that nearly 1 in 5 of those numbers may actually be incorrect.

So with conflicting messages, what is a health conscious dieter to do? To help you navigate your next menu, we asked four nutritionists to tell us how they order at various types of restaurants, from a pizza place to an ice cream parlor to a burger joint.

The experts we spoke to include registered dietitians Julie Upton and Katherine Brooking, founders of AppForHealth.com, registered dietitian and spokesperson for the American Dietetic Association, Toby Smithson and registered dietitian and resident nutritionist for “The Biggest Loser,” Cheryl Forberg.

Here’s their guide to maximizing nutrients, cutting back on calories, taking healthy shortcuts and yes, even indulging in moderation.

Burger Joint
What Our Experts Choose:
-I look for a veggie burger and order it without mayo. I won’t eat at a burger place if they do not offer a veggie burger or a salad with cheese (I eat cheese on my salad so that I can get protein at that meal).

Watch out for any extra add-ons that will increase the fat and saturated fat of the meal, like mayonnaise or special cream sauces. Also watch the high-fat sides like french fries. Ordering a salad with the dressing on the side as a side dish helps you meet the recommendations of filling half of your plate with vegetables!
– Toby Smithson, RD

-I usually get a burger — but protein-style, without fries but with lots of veggies! Luckily I love mustard, which unlike ketchup, has no sugar. Occasionally I’ll have cheese or avocado on my burger as well. To drink, opt for water or iced tea.
–Cheryl Forberg, RD

Ice Cream Parlor
What Our Experts Choose:
-I’ll usually just take a few tastes with the tasting spoons that they usually have. If I want something more, I’ll try to have all-fruit sorbet or frozen yogurt. Once in a great while, I’ll indulge and have a scoop of rich, chocolate ice cream!
–Cheryl Forberg, RD

-Just go for a kid size or one-scoop serving of a more traditional flavor like vanilla, chocolate or strawberry. If you go really exotic — fudgy, chunky, nutty — that just means more calories. Opt for a cone — less ice cream can fit into a cone than a cup — and cones have hardly any calories.
–Julie Upton, RD

-Because I have diabetes, I look for a “sugar free” ice cream or frozen yogurt. Just because it says sugar free doesn’t mean I can eat as much as I want, but it does offer less carbohydrates. –Toby Smithson, RD

-Well, if I find myself at the ice cream parlor, I am definitely going to enjoy some ice cream! Try not to have an ice cream treat more than once every couple of weeks … even less if you are aiming to lose weight. When you do go, stick with one scoop in a regular-sized cone. And make sure you savor the experience! Skip the sundaes and heavy toppings. My favorite: Mint Choco Chip!!
–Katherine Brooking, RD

To keep reading this article, visit The Huffington Post’s health and wellness destination site, Healthy Living.

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As I stood in the check-out line the other day, I couldn’t help but notice the headlines of all the magazines around me: “Slim Down This Summer;” “Lose 10 Pounds;” “Get Stronger, Leaner, Faster;” “Tone Your Thighs;” “Kiss Cellulite Goodbye.” Screw that, I thought. What’s wrong with the way I am?

As women, we’re constantly bombarded with these you-need-to-improve messages, making us feel like we’re not good enough. Like there’s something fundamentally wrong with the way we are. It’s become a cultural norm to inundate us with bullshit messages that equate happiness and femininity with losing weight and having a “perfect” body. And for those of us who are athletes, we’re constantly challenged with the messages that we must do more, work harder … all so we can get better. Some of the advice is fine if you indeed want to change. But what if you don’t?

Yesterday I was at the pool putting in laps for my morning mile. When I stopped to adjust my goggles, the girl next to me (let’s call her an acquaintance and often athletic rival), asked why I was swimming so much lately. (Normally, I’m a twice-a-week swimmer, but given my unrelenting Achilles injury, I’ve had to drop all running and cycling from my repertoire for the time being, which puts me at the pool every morning for cardio.) After I explained my situation, she said, “Well, maybe you’ll get better and faster now.” WTF? What if I don’t necessarily want to get better and faster? I already consider myself a decent swimmer (good, but not great); I can do 1.2-mile open water swims for a half-Ironman (and beat this girl’s butt at most of them). So what’s wrong with the way I swim now? I wanted to ask. Instead, I pulled my goggles back down and swam away. But I kept stewing over the question all day, which made me realize this is probably a much bigger issue.

Every day, we women are told we’re not good enough. Don’t believe me? Watch any commercial, read any magazine, look at any billboard. You’ll see ads promising to help you “get happier, richer, thinner NOW.” They’re all trying to capitalize on the fact that women need help, when in fact, many times we don’t. We’re perfectly fine just the way we are, thank you very much. Maybe we should stop letting these people dictate how we feel about ourselves. Maybe we should stop letting others try to tell us we aren’t slim enough, toned enough, strong enough or fast enough.

This is not to say that we don’t have room for improvement. I know I do, and given the fact that 25 percent of the American population is considered obese, others do too. The point is that all of this pressure to become better all the time leaves us no room to just “be.” It’s no wonder that 50 percent of adults walk around stressed out all the time. (Which, incidentally, doesn’t help at all with self-improvement of any kind.)

Our parents’ generation wasn’t labeled as “broken” in the mid-1900s. For the most part, they held the same jobs for much of their lives, drove the same car, lived in the same house and kept the same friends. They didn’t walk around stressed out; many of them were happy and satisfied, despite the lack of a quest for something new, different, or better.

In her book, “Bodies,” psychoanalyst Susie Orbach claims we now see our bodies as projects — not places to live, as she explained to The New York Times:

What I am seeing is franticness about having to get a body. I wish we could treat our bodies as the place we live from, rather than regard it as a place to be worked on, as though it were a disagreeable old kitchen in need of renovation and update.

She says we are at war with ourselves and our lives. I think she’s right. And I think outside influences are to blame.

So, to all the media and people (including the girl at the pool) out there trying to improve us: SHUT UP. We don’t always have to be better. Being good is sometimes good enough.

More from Blisstree.com:
The Body Positive: When A Fat-Loss Expert Gets Called Fat
Running and Body Image: What Is a “Runner’s Body” Anyway?
Body Image: Do Ads Make You Feel Better or Worse?

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Jessica Biel knows that when it comes to staying fit (and man, oh, man does she look fit!), it’s all about making workouts fun, challenging and never boring. Because of this, Biel loves doing a variety of workouts and is always trying new things. Read on for the Jessica Biel workout!

The Workout Routine Jessica Biel Loves

1. Circuit strength training. Those toned arms don’t come without some heavy lifting! Biel makes the most of her time in the gym and with her trainer by doing a series of back-to-back moves that build muscle and burn calories!

2. Running. When it comes to cardio, Biel is a running fan. No matter where she is filming, she can always squeeze in a quick jog or some sprinting intervals for a workout on the road.

3. Sports. One to always keep things fresh, Biel likes to play just about any sport, including football with friends and volleyball on the beach.

4. Hiking with her pups. For a fun and refreshing outdoor workout, Biel enjoys taking her pups out for hikes on the trails in Los Angeles. A fun workout outside of the gym that also keeps her pets fit!

5. Plyometrics. Plyometrics like jump-squats and jumping lunges aren’t easy, but they do wonders for boosting fitness, which is why Biel does them. The results of these workouts certainly speak for themselves! Biel looks great and so fit and toned!

More from Shape.com:
Top New Fitness Classes You’ve Got to Try
The Best Time of Day to Eat for Weight Loss
7 Ways to Save Money on Summer Travel

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For a long time, West Coast Cops who had regular interaction with people of Sureno and Norteno gangs were familiar with hearing gang people make use of the word “varrio”, a derivation from the The spanish language word “barrio”, meaning neighborhood or community, when speaking regarding their affiliation. Today, this is also true for a lot of areas of the Mid-West and New England because the West Coast Mexican-American gangs have migrated into other parts of the U . s . States. When gang people during these areas confront anybody they feel to become a rival, it normally won’t request what gang they’re saying, they just request “Where are you currently from?” Similarly, cops who’ve patrolled gang areas in lots of metropolitan areas within the U . s . States have frequently heard gang people make reference to their affiliation his or her “hood”, an abbreviation from the word “neighborhood”. And through the good reputation for gangs in the usa, the area regardless of how small, would be a sacred patch of land that needed defense against outsiders. Within the words of the American playwright, “while towards the stranger’s eye one street was just like another, all of us understood where our ‘neighborhood’ in some way ended. Beyond that, an individual would be a stranger.” (Burns)

In the seventies with the late the nineteen nineties, public safety officers in lots of American metropolitan areas were unwilling to identify neighborhood-based groups as “gangs” no matter their criminal activities to prevent public perception that they are profiling minority youth. Similarly, people of those groups were frequently quick to tell apart themselves from gangs by invoking the terms “hood” or “crew”, whilst selling drugs, transporting guns and spray painting their selected title around the walls of the turf. In Baltimore, that old You are able to and Cator Boys defended their neighborhood in the McCabe Avenue Boys within the north while Poplar Grove frequently entered swords using the Edmondson Avenue Boys in the western world. In Vegas, the Gerson Park Kingsmen exchanged gunfire using their rivals no in a different way than Martineztown Varrio in Albuquerque or Vine and twelfth ‘Hood in Cincinnati. But even while these ‘hoods, deck hands and varrios repelled the risks for their turf, occasions in other areas from the U . s . States were starting to blur their traditional limitations.

Between 1995 and 2001, many metropolitan areas across the nation started to destroy high-rise housing projects included in large-scale community revitalization plans. These actions displaced 1000′s who known as these structures home. As Baltimore’s Flag House Projects, Chicago’s Robert Taylor Houses, along with other high-rise projects through the country fell down, the gangsters who defended these ‘hoods were instructed to relocate with other areas and largely abandon their communal feeling pride. The feeling of displacement is reflected within the music of Tyree Colion, a gangster rapper who was raised within the high-increases of Baltimore, who asks “Do you think about in older days whenever you repped for the building and also you wasn’t inside a gang?” (Colion – 2008)

Throughout the same time frame period, migration due to work, family or even police force pressure grown the seed products of across the country known gangs in regions of the U . s . States that formerly had little if any contact with them. In Baltimore, the Edmondson Avenue Boys also grew to become referred to as Red-colored Rag Crew and Edmondson Avenue Bloods and, very few years later, the rival Poplar Grove gang largely changed in to the Eight-Trey Crips. Even though Gerson Park Kingsmen ongoing to protect their Vegas turf, their primary rival was the Moving 60 Crips, who had esteblished themselves using the arrival of older Moving 60 people who had left La. The Sureno Tortilla Houses gang made an appearance in Oklahoma City inside a violent effort to grow their drug trafficking business while Cincinnati’s Vine and twelfth ‘hood faced an increasing threat from people from the Vice Lords and Gangster Disciples who had migrated east using their home bases in Chicago. Even though these new national details introduced strength to individuals gangs that conformed, additionally they pressed most of the hoods and varrios who searched for to have their traditional community ties to the stage of extinction. Across the country known game titles like Crip, Bloodstream and Sureno spread just like a cancer and several more compact, neighborhood-based gangs were cautioned to “get lower or lay down”. Their size, strength, and status for violence triggered many community-based gangs to adapt, undertake a hybrid identity, or just disappear. Even though a number of these homegrown gangs happen to be effective to maintain their original identity, generally it’s been in a high and bloody cost.

Since year 2000, police force officials who patrol traditional gang areas have observed the demise from the twisted, dark community pride once held through the local gang people. Along with the alternation in names, the gang people also started to exhibit a general change in attitude. As urban renewal caused the implosion of numerous public housing projects in the united states, the gangsters who stated these hoods largely grew to become soldiers with no country. Many no more used the word “hood” to represent a location they’d defend from rivals, only to represent the area they originated from. Previously decade, gang officials and intelligence personnel have noted many good examples of the new attitude in letters between imprisoned gang people. Within the late the nineteen nineties, an new england gang member inside a Maryland prison recognized his affiliation by writing his nickname then “..from Nine-Trey Gangsters” (Document). In 2004, however, part of exactly the same gang declared his affiliation by writing “My set is Nine-Trey Gangsters and my hood is Queens” (Document), drawing a distinction between ‘hood and gang. Annually later inside a western Maryland county, the daddy of the Sureno 13 gang member came a level sharper distinction. When requested if his boy belonged to some varrio, the guy told police “I was from the varrio. My boy is within a gang.” He’d a feeling of pride while explaining his long term ties towards the Dallas community of Alazan-Apache Courts – a location where he’d been elevated coupled with later enroll in the varrio through the same title. Only seconds later that pride had disappeared because he dismissively confirmed that his boy was part of the Sureno Trece gang. (Interview).

All over the U . s . States, veteran gang people and veteran cops alike make sure today’s gang people will vary compared to gang people of history. They are usually more youthful and fewer trained within the customs and traditions of the gangs. Older gangsters are quick to complain about the possible lack of loyalty, insufficient respect and overall recklessness from the more youthful generation. Cops have observed another mind-occur today’s gangsters. The gangsters they connect to today no more take a look at themselves as defenders of turf, but frequently as several crooks from various areas of town who try weakly to carry onto a collective identity because they commit their crimes (Morales). They no more safeguard the area, they victimize it. It normally won’t see their neighbors, they see only clients, sufferers and targets. And with no feeling of pride which comes from owned by a hood or varrio with decades of background and tradition, the brand new-breed gangsters nowadays aim to build their very own, independent reputations through random violence, common crime, along with a readiness to fight or kill cops.

Because the names and reputations from the Five-Duece Hoovers, Fruit Town Brims, 18th Streeters, Gangster Disciples and several other gangs like options are straying off farther and further away from their places of origin, the gangsters nowadays are straying off farther and farther from the values, rules and odd communal feeling pride that when defined them.