How to Build More Nutrition Into Every Meal

Plus a Father's Day Gift Guide! [View in browser]( | [Unsubscribe]( [Rodale Wellness]( [Healthy Breakfast] Getting healthy doesn't have to take a huge overhaul of your life. Sometimes it can be as simple as making some easy swaps into your normal meals. Follow these expert ideas to make your meals more nutritious, without compromising on taste. With these tips from Adina Steiman, Paul Kita and The Editors of Men's Health you're on your way to making the better choices effortlessly. Sneak some green into breakfast Get your breakfast game on with these [green smoothie recipes]( and get the nutritional benefits from just one glass this blend. Throw a handful of spinach into a blender and combine with 2 cups almond milk, some frozen berries, rolled oats, chia seeds or flaxseeds, and a scoop of protein powder. You won't even taste the greens.. Go for yolk If you believe that ordering an egg-white omelet is a sign of nutritional virtue, your thinking is definitely scrambled. Emerging science shows that eating whole eggs actually reduces your risk factors for heart disease. Case in point: A 2012 University of Connecticut study had volunteers consume either three whole eggs a day or the equivalent amount in yolk-free egg substitute for 3 months while following a diet with a moderate number of carbs. Both groups experienced drops in triglycerides and oxidized LDL (bad) cholesterol, two risk factors for heart disease. What's more, those eating the whole eggs saw a bigger boost in their HDL, which helps lower cholesterol. Eat produce within a week Plan your meals in advance so you can buy only fresh ingredients you can use the same week. "The nutrients in most fruits and vegetables start to diminish as soon as they're picked, so for optimal nutrition, eat all produce within 1 week of buying," says Preston Andrews, Ph.D., a plant researcher and associate professor of horticulture at Washington State University. For the same reason, get your produce at a [local farmers' market]( or pick-your-own venue. Freshly harvested in-season fare that's had a chance to ripen naturally converts its phytonutrients to the most readily absorbable forms. If you can't find a farmstand near you, choose frozen fruits and vegetables instead. For more ideas on how to improve your lunches and dinners, keep reading on [our website](. Perfect gifts for Father's Day! [Peak Performance] Peak Performance Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success [Amazon]( [Barnes & Noble]( [iBooks]( [Books-A-Million]( [Guy Gourmet] Guy Gourmet The first-ever cookbook from Men's Health magazine, features more than 150 healthy, delicious recipes, many from the best chefs in the nation that will transform any hungry guy into a confident home cook. [Amazon]( [Barnes & Noble]( [iBooks]( [Books-A-Million]( [A Dog's Gift] A Dog’s Gift The Inspirational Story of Veterans and Children Healed by Man’s Best Friend [Amazon]( [Barnes & Noble]( [iBooks]( [Books-A-Million]( [Dean Smith] Dean Smith In this revealing biography, author Jeff Davis calls on the reminiscences of Coach Smith’s closest friends and associates, former players, coaches, and rivals, and a wealth of secondary sources, to render a rich and vivid portrait of this towering figure of 20th-century American sports. [Amazon]( [Barnes & Noble]( [iBooks]( [Books-A-Million]( [History of Cycling] The History of Cycling in Fifty Bikes From the Velocipede to the Pinarello, Tom Ambrose relates this history by telling the stories of 50 iconic machines that have shaped the world. [Amazon]( [Barnes & Noble]( [Local Bookstore]( [Books-A-Million]( [Hunt Gather Cook] Hunt Gather Cook Perfect for your favorite mountain man, in this book, from field, forest, and stream to table, award-winning journalist Hank Shaw explores the forgotten art of foraging. [Amazon]( [Barnes & Noble]( [iBooks]( [Books-A-Million]( [Art of the Cycling Jersey] The Art of the Cycling Jersey With more than 200 color photographs and insightful commentary, this is a great gift and must-have book for any style-conscious, road-racing enthusiast. [Amazon]( [Barnes & Noble]( [iBooks]( [Books-A-Million]( [My Marathon] My Marathon This inspiring memoir is a testament to the resiliency of the human spirit and the transformative power of sports. [Amazon]( [Barnes & Noble]( [iBooks]( [Books-A-Million]( [facebook]( [twitter]( [pinterest]( [instagram]( Amazon, Kindle, and the Amazon Kindle logo are trademarks of Amazon.com, Inc., or its affiliates. Apple, the Apple logo, and iBooks are trademarks of Apple Inc., registered in the U.S. and other countries. Barnes & Noble is a registered trademark of Barnes & Noble Booksellers, Inc. Google Play is a trademark of Google Inc. NOOK and the NOOK logo are registered trademarks of NOOK Digital, LLC. [Unsubscribe]( | [Manage Your Email Preferences]( | [Privacy Policy]( Customer Care Dept., 400 South 10th Street, Emmaus, PA 18098 © 2017 Rodale Inc., all rights reserved.