16 Ways to Sabotage Your Workout

 

Just Do It … Right

Exercise can help your physical, mental, and emotional health, give you more energy, and even be a boost for your social and sex lives. Experts recommend 30 minutes a day, 5 days a week. But watch out for a few pitfalls that can make you do more harm than good.

You Bail Out

Skipping workouts “just because” can set you back, especially if you’re on an exercise program. Not only does it make it harder for you to reach your goals, but you also can lose some of the progress you’ve made.

You Have a Meal Right Before

If you eat a meal within 2 hours before working out, your body will be digesting that food, and blood won’t flow as well to your muscles. That can affect your post-workout recovery and lead to cramps and nausea. Instead, try a light snack like peanut butter and a banana, Greek yogurt and berries, oatmeal, or a handful of nuts or raisins.

You Don’t Warm Up

Starting your workout without warming up may save a few minutes, but it isn’t a good idea. Your body needs the warm-up to raise your body temperature and get your blood flowing, to help loosen up your muscles and give you more range of motion. It can be something as simple as light walking, jogging, or biking for 5 to 10 minutes. Be careful not to stretch before warming up.

You Bounce When You Stretch

You’re more likely to hurt your muscles or make them tighter if you move around when you stretch. Hold each one steady for 20 to 30 seconds. There is a type called ballistic stretching that calls for bouncing, but you shouldn’t try it without working with a professional trainer or coach first.

You Don’t Have Good Posture

This can limit your progress and could lead to a fall or an injury. For example, be careful not to lean on equipment, like a treadmill, while you’re using it. And if you’re lifting weights, try to keep your back straight and your shoulders back and relaxed. Don’t lock your knees, either.

You Hold Your Breath

You might do this without even knowing it. But it’s important to pay attention to your breathing. Holding your breath limits the amount of oxygen coming into your body. If you hold it too long, you might pass out. When you’re lifting heavy weights, take a deep breath before you start a set, then gradually let it out as you go.

You Slack On Your Form

This can keep you from targeting the right areas and limit your range of motion. It can actually make you weaker and damage your muscles. Use lighter weights and perfect your form before moving on to the heavier stuff.

You Stray From Your Plan

If you’re just starting out, you may be tempted to try too many things too quickly. You can get overwhelmed and do too much. Set goals and know which muscle groups you want to target before you start your workout.

You Ignore Your Limitations

Don’t try to lift more weight than you can handle. You can get hurt, and it can mess up your technique. When you do go for more weight, add only a little at a time and get comfortable with it before going further.

You’re Too Competitive

It’s natural to want to compare yourself with others, but don’t change your workout, or try to lift too much to keep up with someone else. You don’t know their experience or skill level, so it’s best to stay within your limits and focus on your goals.

You Socialize Too Much

While the gym is a good place to meet people, talking while you work out may not be a good idea. It’s best to concentrate on what you’re doing and keep chats between sets or between exercises short. There’s plenty of time for that before or after the session. On the other hand, if you can hold a normal conversation while working out, you're probably not overdoing it.

You Go Heavy All the Time

Even if you’ve set a goal of getting stronger, you should mix things up -- do more reps with lighter weight and fewer reps with moderate or heavy weight. Training with heavy weights every time you work out can actually keep you from adding muscle and raise your chance of injury. You might vary your workouts with moderate-, heavy-, and light-weight days.

You Only Do What You Like

You may like some exercises better than others -- probably the ones you’re best at -- but you need to work all muscle groups. Targeting the same ones all the time can make it hard for them to recover. Try to focus on different spots and develop each of them.

You Don’t Take Water Breaks

Staying hydrated is important for cooling off your body and keeping your blood flowing. Drink water before your workout, then 6 to 8 ounces for every 15 minutes you’re active, then some more once you’re done.

You Don’t Know When to Stop

You may have heard the saying “No pain, no gain,” but serious pain can mean you’re using too much weight or it’s time to stop. Pushing through can lead to injury. If you’re starting out, it’s normal to have some soreness for a day or so after working out. If it lasts longer, it probably means you should cut back.

You Don't Cool Down

Once you finish, you should ease out with some mild stretching. This can help get your heart rate, blood pressure, and breathing back to normal levels. Stretching your muscles while they’re warm and blood is flowing to them may also help them lengthen and stretch more easily.

14 Inside Rainy-Day Activities for Kids

 

Move to Your Imagination

Offer up a few ideas for creative ways to move, and then let your kids' imaginations run free. Encourage them to bend all around like a tree swaying in the wind. Or they can use their arms to spin like a helicopter or zoom like a fire truck through the streets. Show them how to use their arms and legs to cut like scissors or twist their bodies into shapes of letters of the alphabet

Do-It-Yourself Olympics

Compete in family indoor Olympic events with items around your house (clear away the breakables first!):

Bowling. Set up empty water bottles and knock 'em  down with a ball.

Hockey. Grab a squishy ball for a puck and brooms for sticks.

Volleyball. Stretch a piece of string or yarn between two chairs. Hit a balloon back and forth over the line while sitting, on your knees, or with your feet.

Gather a Hula-Hoop Group

Head to the garage -- or clear some space -- for some Hula-Hoop fun. Kids can exercise different parts of the body by hooping around their waists, arms, or legs. Lay hoops on the floor in patterns so kids can jump from one to another. Or, see who can roll their hoop the farthest.

Follow the Bouncing Ball

How many ways can your kids bounce a ball? Find out in a room with space to move, a good bouncing floor, and not a lot of breakable stuff. Let them try dribbling close to themselves and far away. Dribble fast and slow. Get a group together and try to bounce balls in sync.

Get Up and Dance

When it's nasty or dark outside, dance up a storm inside. Take turns having family members make up their own dances. Teach kids a line dance. Put on music and play “statues,” where everyone must freeze like a statue whenever the music stops. Or just have a dance party with family or friends.

Make a Circus

Turn your family room into the big top. Do balancing stunts, juggle, create tumbling routines, and even get your pet in the act. If you're feeling especially ambitious, make it a week-long activity. Family members can practice each day to polish their acts. Then create costumes, invite neighbors, and put on a show.

Cool Balancing Stunts

Working in pairs, you and your kids can use different body parts to balance.

• Clear some space for safe play.

• Standing toe-to-toe, hold hands and lean back slowly, pretending to sit on a chair. See how long you can sit on your “air chairs.”

• Switch positions. Sitting on the floor -- back-to-back, feet flat on the ground -- lock arms and push against each other to stand up together. Then sit down.

Get Your Exergame On

Any gaming system can become more active when you encourage kids to stand and move while they play. Or choose an “exergame,” where moving is part of the game, such as Dance Dance Revolution. Kids dance on colored arrows on a step pad, following visual and musical cues. Other gaming systems let you play different sports, including snowboarding, tennis, and tennis.

Let Your Kids Go Wild

You say your house is a zoo? Then get your kids moving by pretending they're different animals. They can inch along the floor like worms, jump like kangaroos, kick and buck like wild horses, or creep like crocodiles, dragging their legs behind them. Have them slither or hop under, on, and around furniture.

A Day at the Races

These fun races can help build strength and balance:

• Wheelbarrow race. Walk on your hands while your partner “steers” by holding your legs.

• Beanbag race. Walk-race with a beanbag on your head or clutched between your legs.

• Crab race. Sit on the floor so your feet are flat, put your hands on the floor a little behind you, and push up onto your hands and feet. Scuttle backward  or forward  to the finish line.

Get Bendy With Yoga

Help kids get a good stretch by striking some yoga poses. It helps them practice body awareness, balance, posture, and concentration. Try the modified lotus pose shown here:

1. Sit in a cross-legged position.

2. Put one foot on top of the opposite thigh. Do the same with the other foot.

3. Or place feet in a way that's comfortable (like the photo) to keep knees touching the ground.

Old-Fashioned Games

Your kids can have fun with the same games you played when you were their age. Simple activities like hide-and-seek and scavenger hunts can offer great exercise indoors. Give “follow the leader” a fitness makeover by focusing on activities such as jumping jacks or running up and down stairs.

Have an Indoor Snowball Fight

You don't need snow to let your kids have a snow day. First, clear away breakables. Then, make snowballs by wadding up white socks, scrunching paper or tissue into balls, or squeezing and taping cotton balls together. If you want to really get serious, let the kids build forts with pillows, empty boxes, and blankets for hiding. Then stand back as they launch their attacks.

Playing With a 'Parachute'

You don't need a parachute to play fun parachute-style games -- all you need is a bed-sheet, a large space like a garage, and a group of friends. Try putting balls on top of the sheet and have kids shake it vigorously to “pop” them like popcorn.

Or play parachute tag: 

1. Have everyone lift the “parachute” high.

2. Get two people to try to run underneath and trade places before it comes down.

13 Best Time to Drink Water

 

When You Think You’re Hungry

You might really be thirsty. Most people don’t realize they’re actually thirsty when hunger seems to strike. The brain recognizes these triggers as the same. So before you hit the pantry, drink some water first. Then give it a few minutes to see if it satisfies the urge to eat.

When You Wake Up

First thing in the morning is one of the best times to hydrate. Your body has gone through a long fast. For a simple jump start, squirt half a lemon in your first glass of a.m. water for a bright boost of antioxidant phytonutrients, vitamin C, and potassium.

Whenever You Sweat

Anything that makes you sweat -- a sauna or a hot tub, time outside on a hot, muggy day -- will cause your body to lose fluid. Ditto with exercise. As your muscles warm up, your body perspires to cast off heat. You’ll need to cool down with lots of water.

Before, During, and After Exercise

You need lots of water to replace what you sweat out. How much? Before you work out or spend time outside, fill up your bottle with 16 to 20 ounces of H2O. Drink 6 to 12 ounces about every 10-15 minutes while you’re active. Afterward, drink up again -- another 16 to 24 ounces.

When You’re Sick

Hydration is key to healing when you’re sick. Symptoms such as diarrhea, vomiting, and fever can cause extreme water loss. At the first sign of illness, drink lots of water, especially if you’re not hungry. Stay away from alcohol and caffeinated drinks. They’ll dry out your system even more.

When You’re on a Plane

Ever wonder why you get so parched and thirsty when you fly? It’s all about altitude. The higher the plane goes, the drier the cabin air becomes -- and around half the air in your cabin flows in from outside. To combat the super-low humidity level, carry on an empty water bottle to fill up as needed during your flight.

When You Get a Massage

Your massage therapist will thank you if you drink water before you hit the table. Your muscles will be softer and more supple, which makes it easier for them to manipulate the tender tissue. This body work releases substances you should flush out afterward with plenty of water, too. This is extra important if you have a deep tissue or other heavy-duty massage.

Before Your Period

You can ease premenstrual discomfort and reduce bloating by drinking lots of water before your period, as well as during. One of the biggest causes of cramps or headaches is dehydration. A recent study of young women with dysmenorrhea -- very painful menstruation -- found that drinking more water shortened their cycles, eased pelvic pain, and lessened their need for pain relief.

When You’re in a Midday Slump

It’s mid-afternoon and your energy has left the building. Don’t start a new pot of coffee, though. Instead, have a tall glass of water -- maybe sparkling to add some pizzazz -- with lemon or other flavoring to bump up your mood. Your hydration state directly affects your mood, memory, and visual perception, the British Journal of Nutrition reports.

When You Have a Headache

One of the top migraine triggers is dehydration. Some people report that even a slight dip in fluid intake can bring on an intense headache. It also can make you feel fuzzy, and in some cases even require medical treatment. Especially if you’re migraine-prone, keep a water bottle handy at all times and track your intake. If you feel a twinge coming on, a glass can save your day.

Before Eating a Meal

Drinking water before a meal -- aka “pre-loading” -- might help you lose weight. A small study tested people who drank 500 milliliters -- that’s a little over 16 ounces -- of tap or bottled water about 30 minutes before mealtimes and throughout the day as they wished. Over 12 weeks, the pre-loaders lost almost 3 pounds more than those who didn’t follow the protocol.

When You Want to Lose Weight

Water is more than a calorie-free way to help yourself feel full. It may also rev up your metabolism. In one study, 50 girls with extra weight drank about 2 cups of water half an hour before breakfast, lunch, and dinner with no other changes in their diet. After 8 weeks, they lost weight and lowered their body mass index and body composition scores. Water also speeds up lipolysis, your body’s process of burning fat for energy.

When You Need to Be on Your Game

Did you know almost three-fourths of your brain contains fluid? If your levels dip too low, the blood vessels in this organ shrink. This can affect your coordination, short-term memory, attention span, and stamina, a Chinese study found. So if you feel tired and muddled, pass up a caffeine-charged energy drink. Simply drinking water can help you bounce back.

How Much Water Is Best?

The U.S. National Academies of Sciences, Engineering, and Medicine say more fluid is better for average, healthy adults -- 15.5 cups a day is ideal for men, while 11.5 cups a day from all food and drinks is enough for most women. But this includes hydration from food and all beverage sources. Your own needs depend on your health, how active you are, and the climate where you live. Check with your doctor on how much you need.

5 Tips to Maintaining Weight Loss

 

Medically Reviewed by Melinda Ratini, DO, MS on September 10, 2020

Good for you: You’ve achieved your desired weight. Next up? Keeping it off. Yes, you can! Have a positive attitude. The changes you made can stick.

Use these five tips to help you stay on track:

Don’t skip meals. Skipping meals can slow your metabolism down. Skipping meals can also cause overeating later in the day.

Weigh yourself daily. A daily weigh-in may seem like overkill, but research shows the method is more effective than getting on the scales less frequently.

Keep a health journal. To ensure you’re sticking to your healthy goals, write down everything you eat or drink. Be honest and accurate; otherwise, the journal is not as helpful. The journal will help you see when you’re reaching for higher-calorie foods, so you can make adjustments. You can also record when you exercise (and how long). Notice any trends -- for example, if you’re gaining weight because you’re eating the same but stopped exercising.

Stay committed to a healthy diet. Eat a variety of foods to get all the nutrients you need. Include choices from whole grains, fruits, vegetables, and lean protein sources.

Be active. Now’s not the time to cut back on your workouts. You still want to exercise most days of the week. Physical activity is one of the most important aspects of keeping weight off, so make sure you’re building it into your daily routine.

Source: © 2020 WebMD, LLC.

Ways to Fight the Aging Process

 

Little Aches and Pains

Whether it’s an old injury that keeps flaring up or the start of arthritis, you’re more likely to feel a few aches more often as you age. Regular movement can ease pain and make your joints more flexible. Try low-impact exercises like swimming, yoga, and tai-chi. Heating pads or ice packs can help, too. If those don’t give you enough relief, talk to your doctor about over-the-counter or prescription medicines, like nonsteroidal anti-inflammatory drugs (NSAIDs).

Wrinkles

These show up as your skin gets thinner, drier, and less elastic. But some things can make them worse, like smoking and ultraviolet rays from the sun or a tanning bed. To ease these signs of aging, protect your skin from the sun, and if you smoke, quit. Some skin products, like moisturizers or prescription retinoids, might make wrinkles less noticeable. But you’ll need to give them time to work -- most need 6 weeks to 3 months to show results. A dermatologist can help you know what would work best for you.

Dry Skin

Sun protection and quitting smoking will help this problem, too. So will watching how much alcohol you drink -- it can dehydrate you. It’s a good idea to keep showers or baths to less than 10 minutes and to use warm water instead of hot. Then put a heavy, oil-based moisturizer all over your body right away.

Loss of Muscle

Many people lose strength and endurance as they get older, but the reason isn’t really about the aging process. Many people just stop working key muscles. The phrase “use it or lose it” applies here, so see if you can start weight training to build up your strength. Regular exercise, like walking, gardening, or swimming, can help, too. Aim for at least 30 minutes a day -- you can split it into two 15-minute sessions if that works better for you.

Sleep Changes

Your need for shut-eye doesn’t change as you age, but your ability to get it can. Older people tend to have a harder time falling asleep, have shorter stretches of deep sleep, and wake up more often in the middle of the night. Coffee and alcohol can cause those issues, so cutting back on those can help. And it’s important to keep health conditions that can affect your sleep, like high blood pressure or GERD, under control. Talk with your doctor if you often have trouble sleeping.

Memory Glitches

They might feel alarming, but they’re part of the normal aging process. Your brain changes as you get older, which can affect how well you remember things. You may need to lean on a few tricks, like keeping lists, following a routine, and putting items in a set place. But some habits also help you keep your memory sharp. For example, being around friends and family often has been shown to boost your brain power. Regular exercise and eating healthy foods are key, too.

Weight Gain

As you get older, you don’t burn calories like you used to. But you can counter that slower metabolism by being more active and watching what and how much you eat. Make fruits, vegetables, and leaner protein key parts of your diet. Also, limit sugar and foods that are high in saturated fat. And keep an eye on portion sizes.

Changes in Your Sex Life

Erectile dysfunction, vaginal dryness, and other conditions that become more likely with age can make sex a challenge. Talk with your partner about how you’re feeling and if you want to try different ways to be intimate. Over-the-counter products like vaginal lubricants can help some issues. You can also ask your doctor if there are medications you should try. But keeping yourself healthy overall will help, too. Exercise boosts blood flow and sex hormones, and it helps you feel good about yourself.

Peeing More Often

Your bladder and pelvic muscles get weaker with age. Other health problems, like an enlarged prostate, can make the issue worse. Strengthen the area with Kegel exercises -- squeeze your muscles as if you’re trying to hold in urine -- 10 to 15 times, three times a day. Your diet makes a difference, too. Get plenty of fiber, and limit sugary, carbonated drinks and caffeine. If you’re having trouble with holding urine, leaking, a sudden, urgent need to pee, or pain when you go, see your doctor.

Being in a Rut

It’s easy to get bored if you fall into a predictable routine, especially if it doesn’t change much for years. To shake things up and keep your mind engaged, try breaking out of your daily schedule. Take some time to do something you like or learn a new skill. If you’re retired, you might think about getting a part-time job or some temporary work. It can boost your mental health and your bottom line at the same time.

Feeling Lonely

Whether your kids move out or you retire from your job, you may spend more time around fewer people as you age. To avoid feeling isolated, make it part of your daily routine to talk with friends, family, and neighbors. Volunteer for a charity or a faith-based group. Simply writing a letter can give your social life a boost. A pet can be good for companionship, too -- a daily dog walk is good exercise and a chance to meet people.

Stay on Top of Your Health

Most older adults have at least one health problem, like heart disease or diabetes. If you do, it’s important to go for regular checkups, keep your prescriptions filled, and follow all your doctor’s instructions. Checkups are key even if you don’t have a health condition so you can spot any issues early and get tips for staying healthy.

Symptoms of Immune System Problems

 

What Are Immune System Problems?

Your immune system should fight off disease and help your body heal. But your immune system can be weak, under-active, overactive, or even attack your body by mistake. Immune system problems can cause symptoms, allergic reactions, or persistent illnesses.

Dry or Gritty Eyes

Very dry eyes can be a sign of immune system problems. In Sjögren’s syndrome, your immune system dries up tears that keep eyes moist. Your eyes are dry, red, and may feel like you have grit or sand in them. You can develop blurry vision or even cornea damage.

Depression

Depression can be a sign of immune system problems. A faulty immune system can send inflammatory cells called cytokines to your brain. They lower your levels of chemicals like serotonin that lift your mood. The good news: Exercise can boost serotonin, lessen inflammation, and help ease your depression.

Skin Rash

Eczema’s itchy rash is an allergic reaction that means your immune system is overactive. Psoriasis and psoriatic arthritis are diseases linked to a faulty immune system. Your immune system attacks your own skin cells with inflammation. This can cause red, flaky, painful blotches called plaques.

Stomach or Bowel Problems

Stomach and bowel symptoms may be signs of an immune symptom problem. Diarrhea, belly pain, bloating, and weight loss are symptoms of Crohn’s disease, ulcerative colitis, or celiac disease -- conditions driven by your immune system.

Cold Hands and Feet

Do your hands and feet turn white or blue in the cold? In Raynaud’s disease, blood flow to hands and feet may slow down in cold temperatures, causing skin to feel cold and change colors. It’s an autoimmune condition. Cold hands and feet could mean your thyroid gland is under-active due to your immune system.

Hair Loss

Your immune system can attack your hair at the root and damage it, causing alopecia areata, or hair loss. Hair may fall out in small patches on your head or anywhere on your body. Other immune system problems like plaque psoriasis on your scalp can cause patchy hair loss too.

Sun Sensitivity

Immune system problems can make you very sensitive to sunlight. If you have lupus, your skin may burn easily from even brief sun exposure. Sun on your skin can cause an immune system flare-up of all lupus symptoms, so always wear hats, sunglasses, cover-ups, and high SPF sunscreen to protect yourself.

Joint Pain

Suddenly painful, swollen, stiff joints may be a symptom of rheumatoid arthritis (RA). In RA, your immune system inflames tissue lining your joints. This causes severe joint pain.

Wounds Slow to Heal

If your immune system is sluggish, minor wounds like a cut, burn, or scrape may be slow to heal. A healthy immune system reacts quickly to a wound and sends nutrients to promote healing. If your wounds take a long time to get better, your immune system may be under-active.

You Get Sick All the Time

Frequent infections like colds or flu also could be signs of an under-active immune system. If you have four or more yearly ear infections, chronic sinus infections, pneumonia twice in one year, or you need antibiotics twice a year or more often, you could have an immune deficiency.

Fatigue

You may feel tired after lots of activity. But if you’re wiped out often, even when you do get sleep, you may have a sluggish immune system. Fatigue is when you’re so exhausted you can’t even walk across the room. An overactive immune system may trigger inflammation that causes this severe tiredness.

Low-Carb Fruits

 

Yes, Fruit Has Carbs

Fruit has natural sugars that add to your daily carb count. It also has vitamins and minerals your body needs. This makes it one of the healthiest sources of carbs you can eat. Every 15 grams of carbs counts as one serving. Don’t skip the fruit: Use this guide to make every carb count.

Watermelon

Here’s a juicy tip: Cup for cup, fruits that are high in water or fiber have fewer carbs than other fruits. Watermelon, the sweet summertime treat, is 92% water and the lowest-carb fruit by far, with 7.5 carbs for every 100 grams. It also has lots of vitamins A and C. Enjoy one cup, or 10 watermelon balls if you’re feeling fancy.

Cantaloupe

Every 100 grams of cantaloupe you eat will cost you only about 8 grams of carbs. That’s a little less than one cup, or a large wedge. Cantaloupe is also cholesterol-free, low in sodium, high in vitamins A and C, and a good source of folate. Toss it into a blender with yogurt for a smoothie snack.

Honeydew

The average person eats 3 pounds of this low-carb fruit every year. The sweetest of all melons, honeydew has about 9 grams of carbs for every 100 grams of fruit -- that’s one cup or a small wedge and a half. Even better: It’s packed with potassium, copper, and lots of vitamin C.

Strawberries

Eight medium strawberries, or one cup of slices, have just a little over 7 grams of carbohydrates -- and almost as much vitamin C as an orange. They’re also loaded with phytonutrients that are anti-cancer, anti-inflammatory, and protect your heart. In season during spring and summer, strawberries are great on their own. As tempting as it sounds, don’t dip them in chocolate. It’ll increase your carb count too much.

Raspberries

Raspberries go big on fiber -- 8 grams per cup -- which helps keep their carb count low. One cup of raspberries equals one serving of carbs. Try half a cup of raspberries and 8 strawberries for a full serving with a little variety and lots of vitamin C. They go bad within a day or two of purchase, so buy in small quantities and eat them right away.

Blackberries

Fresh or frozen, 20 small blackberries, or one cup, have less than 10 carbs. Their dark blue color makes them highest in antioxidants that fight disease. Because they have lots of fiber and less fructose, blackberries -- and other berries in general --  are less likely to cause gas and digestive issues.

Peaches

One of the many benefits of low-carb fruit is that you get to eat more of it. Every 100 grams of peaches has .5 grams of fiber and a deliciously low 8 net grams of carbs -- a total you might not expect from something so sweet and juicy. One medium peach has 50 calories, 1 gram of protein, no fat, and 15% of your daily vitamin C. Pair it with cottage cheese for a high-protein, low-carb snack.

Avocado

The avocado, actually a single-seeded berry, is considered a fleshy fruit. It only has 8.5 grams of carbs for every 100 grams -- that’s a little less than 1 cup of cubes or slices. Avocados are high in fiber, monounsaturated (or “good”) fats, and have more potassium than a banana.

Pineapple

A half-cup of pineapple, or 100 grams, has 11 grams of carbs. This tropical fruit is one of the best ways to get manganese, an essential mineral that affects your nervous system, hormones, blood sugar, and the way your body absorbs calcium. Pineapple is also a natural source of bromelain, an enzyme mix that digests protein.

Plums

A healthy addition to salads, yogurt, and smoothies, plums rank low on the carb count scale. Small but mighty, one medium plum only has 7.6 grams of carbs, but 100 milligrams of potassium to keep high blood pressure and strokes at bay. Steer clear of dried plums, also called prunes: The same 100 grams have a whopping 64 grams of carbs.

The Canned Factor

Fresh or frozen fruit is best, but not always possible. The natural juices or syrup in canned fruit have more sugar, which means more carbs. But you can work around that: Look for fruit packed in 100% juice or water, and drain and rinse excess juice off the fruit before you eat it.