For the Runners: Three Types of Interval Training

Want to see the pounds melt off? If you're sick of running for long distances, try quick and effective interval training.

-Kim Jones, BettyConfidential.com

We've all heard that interval training is a great from of cardio. But, do you know why? Well, when you run intervals you can decrease the duration of your workout and still burn more calories. For some people, cardio entails running continuously at a particular target heart rate for specific distances or for a particular unit of time. Interval training is an alternative that will enhance your fitness level through the manipulation of training intensities.

Read Four Moves to an Awesome Upper Body

By alternating between high and low intensity periods, the heart rate continuously increases and decreases. Working at higher intensities also stimulates weight loss, and is effective for people who want to decrease body fat percentage, according to Jason R. Karp's study "Interval Training for the Fitness Professional" in theStrength and Conditioning Journal. Other positive benefits include increasing strength and power, lactic acid tolerance, and improved endurance.

Here are three types of interval training and how to do each:

Interval Training Type 1
Repeatedly raising and lowering the heart rate during training increases the amount of blood pumped during each heartbeat, which means more oxygen is delivered to your working muscles, according to Karp. Short, high intensity sprints lasting 5 to 10 seconds heavily recruit fast twitch muscles fibers. Developing these muscle fibers increases strength, power, and speed. Those who play in sports consisting of short bursts of activity followed by jogging or walking will benefit greatly from this type of training.

Repetitions: Depending on your fitness level perform 5 to 10 repetitions 
Work to Rest Ratio: 1:6 for beginners and 1:3 for advanced individuals. For example, 6 seconds of rest for every 1-second of sprinting equals 60 seconds of recovery for a 10-second sprint. 3 seconds of rest for every 1-second of sprinting equals 30 seconds recovery for a 10-second interval
Recovery: No active recovery should be used. Perform sprint then walk back to starting line, or simply stand for the prescribed rest time. Jogging, or active rest, will only deplete the energy system that needs to be replenished and available for the next sprint interval.

Interval Training Type 2
Running sprint intervals at a longer duration, from 30 seconds to 2 minutes, will target the second energy system. When you run for this amount of time, high levels of lactic acid will build up in the blood and muscles. This indicates that you are targeting the anerobic, or lactic acid, energy system. This may cause muscle fatigue and some discomfort, but training within this system allows the body to be able to withstand the effects of lactic acid buildup. This can also carry over into everyday activities like carrying heavy bags of groceries or dragging heavy moving boxes from one place to another. The biggest benefits you will gain from this type of training are fast twitch muscle development and improving your resistance to muscle fatigue.

Repetitions: Beginners should perform a minimum of 3 repetitions, advanced persons should perform 6 to 8 repetitions
Work to Rest Ratio: 1:2 for all individuals. For example, 2 seconds of rest for every 1 second of sprinting equals 60 seconds recovery for a 30 second sprint
Recovery: Use active recovery to help remove lactic acid more quickly. For example, sprint for a specific duration of time and jog at a lower intensity during the rest period.

Read 20 Surprising Reasons Why You Eat

Interval Training Type 3
The final type of interval training incorporates longer work periods and targets the Aerobic, or oxidative, energy system. This energy system utilizes carbohydrates and fats to fuel the body. During high intensity aerobic exercise, the majority of the energy comes from carbohydrates. Steady, low intensity work mainly uses fats and protein. Continuous running for longer than 2 minutes increases your endurance and also improves the body's ability to transport and use oxygen. Some cardiovascular benefits of aerobic training are decreased risk for heart disease, high blood pressure and cholesterol, and it increases the heart's ability to pump blood and oxygen throughout the body, according to Karp. The focus of this type of training is to run at a pace that is a specific percentage of your maximum heart rate. Depending on your fitness level, any range from 140 to 180 beats per minute should be an appropriate training stimulus.

Repetitions: 3 to 5 for beginners or 8 to 12 for advanced individuals
Work to Rest Ratio: 1:1 for all levels. Recovery time should be equal to the work period. For example, if you sprint for 3 minutes 30 seconds, then the rest should be the same at 3:30
Recovery: Low range intervals (2 minutes) should incorporate inactive recovery. Longer work intervals (4-6 minutes) require active recovery such as walking or jogging.

Kim Jones is a Certified Strength and Conditioning Specialist. She has experience training male and female athletes at Division I Universities, High School sports programs, and within the general population. Follow Kim on Twitter @JonesStrength.

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Diagnose everyday health symptoms

What breakouts, cravings, and other minor bodily complaints may mean. By Michele Bender

Every day, your body tells you all kinds of things: Scratch my elbow. I'd like some salt. But hidden in these signals can be deeper messages about your health. Here's how to decode them.

See More: Allergy Remedies

What You Can Learn From the Whites of Your Eyes

If they look grayish: It's probably just a result of the natural aging process, which can make the whites of your eyes (formally known as sclerae) become grayer. "The sclera thins over time, so the deep vascular tissue underneath shows through," says Christopher Coad, an ophthalmologist at Chelsea Eye Associates, in New York City. That said, there are some serious medical conditions that can turn your whites gray, including rheumatoid arthritis and brittle bone syndrome. As a starting point, schedule an exam with your ophthalmologist, who may refer you to a specialist.



See More: 7 Ways to Get Whiter Teeth

If they look red: Most likely, your eyes are dry. Those red squiggles you see are tiny blood vessels, which become more prominent when eyes are irritated. "Dryness can be a result of age, staring at the computer, or environmental factors, like air-conditioning," says Coad. Preservative-free artificial tears (sold at drugstores) help lubricate eyes with ingredients like glycerin and can soothe irritation; use four to six times daily, as needed. If the dryness worsens, see your ophthalmologist, as "dry eyes can be a symptom of conditions like thyroid disease and diabetes," says Coad. If you also have itching and tearing, allergies may be to blame; try an over-the-counter antihistamine.



See More: 8 Health Shortcuts That Work

If they look yellow: It may be jaundice, which is caused by a high level of bilirubin, a by-product of red blood cells. See a doctor right away, as jaundice can be a sign of several serious health problems, including liver dysfunction, hepatitis, and, in rare cases, pancreatic cancer.

See More: 15 Minutes to Better Posture

What You Can Learn From Your Sleep Habits

If you fall asleep as soon as your head hits the pillow: Surprise, surprise—you're probably sleep deprived, says James Herdegen, M.D., the medical director of the Sleep Science Center at the University of Illinois at Chicago. It takes a well-rested person about 10 to 15 minutes to fall asleep. Ideally, aim for eight hours or so a night. If you already get that much, see your doctor to rule out sleep-onset conditions such as restless legs syndrome.



See More: A Guide to Headache Remedies

If you wake up a lot at night: You may have sleep maintenance insomnia, in which the difficulty isn't falling asleep but staying asleep. The disorder has been linked to anxiety, depression, and sleep apnea. If you toss and turn or experience daytime sleepiness for more than four weeks, see your doctor, who may refer you to a sleep specialist.

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3 Reasons Why You Should Be Biking

Bari Lieberman, SELF magazine

The cool breeze, scenic view, money saved on gas--biking is one of those leisurely summer workouts that not only helps tone the legs (and slim the wallet), but it also blasts about 500 calories per hour!

This week kicks off National Bike to Work Week and the only proper celebration includes leaving the car at home and busting out the bike for your commute. Your party favor--a hot bod.

"I bike to work once or twice a week," American Council on Exercise-certified spokesperson and exercise physiologist Pete McCall, M.S. says. "Even if you're doing it at a moderate pace you're still expending more energy that you would sitting in a car or riding the subway. Biking not only targets the entire lower body, but it's great for reducing stress--the ride to work allows you to relax before the day starts, and on the ride home you can unwind from the day. Plus you can always push a little harder on the way home since you can jump right in the shower afterwards."

Related: 3 Ways Biking Slims You Down

But I know what you're thinking "biking to work is such a hassle!" Think again! We have easy solutions to some of your top two-wheelin' dilemmas. Time to saddle up!

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1. I don 't want to get sweaty: The first thing to keep in mind that a commute to work doesn't have to be a high-sweat, intense cycling workout. Ride at a moderate pace for 30 minutes or less, and you won't look like you've just st epped out of a shower. Case-in-point: SELF magazine's Editor in Chief bikes to work and manages to look impeccably chic when she arrives! (If you live too far from work, try driving halfway then biking the rest.) A few things to throw in your bag (or store at your desk) to quickly clean up your act: dry shampoo (I love the citrusy scent of Keratin Complex's Volumizing Dry Shampoo which doesn't fall on your clothes thanks to its brush applicator, pictured), deodorant and fresh towelettes for a quick rub down. Also, try grabbing a few sample perfume testers next time you're at a department store and keep those stashed at your desk!

See Also: How to Pick the Right Bike for You

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2. Ugh, helmets are such a drag: Sure, I'll admit that helmets don't do wonders for a fresh blowout, but safety comes first! Luckily, Yakkay has a chic solution for your helmet woes. Purchase the base helmet then accessorize with fashionable coverings to ride in style--my favorite is the casual Pairs Black Oilskin (pictured). While the cute helmets are currently available through the website only, the European company is setting up shop in New York retailers this July. Also, try wearing a bandana under the helmet to help prevent the frizzies.

3. I don't own a bike: Purchasing any new bike gear and gadgets includes an upfront investment but there are tons of financial incentives to help offset the cost including no gas station stops. One money-saver is the Bicycling Commuter Act which entitles you to $20/month (read more about act here) for repairs and maintenance. If you're still not sold on owning a bike, see if your city offers any rental bike programs, such as Washington D.C.'s Capital Bikeshare. 

Be sure to read up these traffic safety rules, then you're ready to hit the road with your fellow biking commuters!

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Pole dancers are in way better shape than you [video]

If you didn't catch this piece on the pole dancing championships, you really should watch (yes, all 4 minutes and 48 seconds). Cast aside any of the dollar-bill-stuffing, janky-music stereotypes still hanging around your thoughts and take in the amazing things these women, now called athletic artists or aerial dancers thankyouverymuch, can do with the side of one thigh four feet above ground.

Holy core strength. There's an advanced-level instructor who does an inverted stair-stepping move that elicits squeals from her students. Even the lowly pole-cleaner hikes herself up with grace and a microfiber rag. And wait until you see the theatrics and calves of the woman who takes the crown for 2011.

It's taken a good long time, but I think the ill-repute basement pole dancers have gotten is beginning to shift. Who knows, maybe these athletes will be toting their Lucite heels to the next Olympics after all.




Now watch this:

• Oh, no! Drunk pole dancer ruins bride's big day
• Step aerobics still exists? Awesome videos, then and now
• The worst infomercials. Yes, ever.

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Bed bugs now spreading superbug -- let's panic!

Bed bug scares may seem so 2009-2010. But the reality is thepesky, nasty insects are still hanging around in abundance, and may now be carrying methicillin-resistant Staphylococcus aureus, or MRSA, the superbug that is resistant to most commonly used antibiotics.

More from The Stir: Don't Let Being a Mom Kill You

Researchers in Vancouver say they took bed bugs (five of 'em) from three patients treated at St. Paul's Hospital. The scientists then crushed and analyzed the bugs and found three samples with MRSA. And the two other samples? Those carried vancomycin-resistant Enterococcus faecium, or VRE, a less dangerous antibiotic-resistant bacteria. Awesome.

Judging from how this story has been covered so far, I think we're all supposed to be panicking, believing that this is just another sign of the end of the world, and pretty soon, we're going to have an outbreak of MRSA thanks to scores of bed bugs ...

The truth: It doesn't seem like there's much, if any, reason to panic. Yet. See, this isn't exactly a rigorous study that drew any definitive conclusions. The strain of MRSA the scientists found was the same as the community-associated MRSA found in other residents who lived in the same poor neighborhood as the test subjects. So, the researchers don't know if these drug-resistant bugs (the MRSA, not the kind in your mattress) were transmitted from people to bed bugs, or vice-versa.

More from The Stir: 5 'Healthy' Habits Not Worth Obsessing Over

Also, no one knows if the bacteria existed on the bed bugs or in them. (Yeah, I guess that's what happens when you CRUSH UP the object you're testing.) In other words, we don't know MRSA was growing inside the bed bugs or just happened to be hanging out on top of them. Either way, we still don't know if the bed bugs are capable of carrying and transmitting MRSA the same way, say, a mosquito spreads malaria.

The only thing this teeny study actually shows is that bed bugs may be involved in the transmission of MRSA in inner city populations where bed bug infestations are a chronic issue. Although ... it's not really fair to limit the problem to inner city neighborhoods. Just look at what happened city- and nationwide last year! 

On second thought, I'm not going to take my chances. I'm happy to be living in the 'burbs, where bed bug infestations -- and hey, maybe even related MRSA outbreaks -- aren't nearly as prevalent.

Are you freaked out by this news?

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Get in Shape for Memorial Day: Tips From Celebrity Trainer Andie Hecker

By Victoria Land, Allure magazine

Memorial day is just around the corner and so is my beach vacation, which means it's almost time to strip down into a bikini and be seen in public. I've been ramping up my workouts to get ready for the summer season and, unsurprisingly, I'm not alone. Ginnifer Goodwin, Kristen Bell, and Chelsea Handler have been hitting trainer Andie Hecker's dancer-inspired classes at her new Ballet Bodies studio in Los Angeles. I asked Hecker, a former New York City ballerina, for the top tips to getting in perfect form for summer.

Related: Lauren Conrad: Her Allure Photo Shoot

Think like a dancer. "At Ballet Bodies we integrate pilates, personal training, ballet, and circuit aerobics to create a long, lean, and graceful body—like a ballet dancer's. For example during pilates and ballet classes my clients' legs are stretching and straight, their spines are in line, and their abs are pulled in—just like a ballet dancer's. My clients carry this to their circuit aerobics and jump class workouts."

Mix it up. "During resistance training, try to work as many muscle groups at once, so you're gaining coordination, balance, and strength while burning an optimal number of calories. It's important to mix up your workouts, so the muscles don't get acclimated & plateau. So even though Ginny [that's Ginnifer Goodwin] loves ballet and makes that her primary workout with me, I still like to include some cardio aerobics in her workouts, Kristen Bell loves to sweat it out in our cardio classes but has to take pilates, too."

Related: How to Age Like a Supermodel

Pump it up. For a quick cardio blast at the end of any toning workout, put on an upbeat playlist and do a ballet jump program. (Just make sure your muscles are warm before doing any high-impact cardio like this.) Start with your feet turned out in 1st position and do 16 little jumps, pointing your feet & stretching your legs in the air. Jump out to 2nd position (legs turned out, hop width apart) and do 16 of the same little jumps, continuing the momentum. Jump into 5th position (with your feet turned out and one crossed right in front of the other, toe to heel) and do 16 little jumps alternating the foot that's in front. Switch this jump sequence up with jump rope or jumping jacks—after 20 minutes, you'll feel like you've danced an entire ballet. 

Lift off. Get your butt in shape with this series: Lay on your back with both feet on a step or bosu, knees bent, and pulse your hips up toward the ceiling 50 to 100 times. As you're moving up, concentrate on pulling your lower abs in. Next hug one knee to chest, keeping the other foot flat on the step. Do a single leg bridge, this time with pulsing up for 30 to 40 reps. Switch legs and repeat.

More from Allure:

• 10 Hairstyles That Will Make You Look 10 Years Younger
• 17 Bad Skin Habits
• 31 New Hair Ideas for 2011
• 10 New Sexy (and Speedy) Makeup Looks
• Perfect-Skin Secrets From Hollywood's Best Derms and Facialists

Photo Credit: WWD

Related: workout, kristen bell, ginnifer goodwin, get in shape, dance body, chelsea handler, celebrity workout, celebrity trainer, bikini body, andie hecker

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Measles on the Rise Again

By Shira Scott, GalTime.com

A once common childhood disease is on the rise again and that has health authorities around the world concerned. Measles cases are up dramatically in some parts of the United States, as well as in France, Germany, Belgium, Romania and the United Kingdom.

According to the Centers for Disease Control and Prevention, 98 cases of measles have been reported in the US so far this year.  That's twice as many as the CDC expects in an entire year.  In fact in 2004, there were only 37 cases in the US. The UK has had 275 confirmed cases in the first four months of 2011 and France has had more than 5,000 cases in that same time period.

The majority of patients are children and young adults.  Most were not vaccinated against the disease and were exposed either through recent travel abroad or infected after coming in close contact with foreign travelers visiting their locations. There is no treatment for measles, though doctors can help treat the complications.

Related: SuperFoods for Kids

Measles, also known as rubeola, is a highly infectious disease caused by a virus. It can spread rapidly, especially in areas with unvaccinated people.  Measles spreads by direct contact with airborne respiratory droplets (if someone contagious simply coughs or sneezes).  Symptoms include fever, runny nose, cough and a rash all over the body. About one out of 10 children with measles also gets an ear infection, and up to one out of 20 gets pneumonia, which can be life threatening (CDC).

Related: The Best Way to Treat an Ear Infection

The CDC recommends children get two doses of the measles vaccine, most often administered as the MMR.  It's a combination that protects against measles, mumps and rubella. The first dose is given betwen 12-15 months of age and the second dose between 4-6 years of age. The MMR vaccine may be offered as an alternative.  It also includes protection against the chickenpox. 

More from GalTime.com

• Getting Rid of Bikini Bumps
• Fighting Psoriasis With Exercise
• Fab Abs By Summer
• Detecting Stress in Kids
• Important Sun Smart Skin Tips
  
• The Myths About Alcohol
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Weight loss rewards that don't involve food

A massage is an excellent reward.Credit: Wikimedia Commons, Thomas Wanhoff

For many, a reward system is a great way to stay motivated during weight loss. Unfortunately, many people choose to reward themselves with food. This creates a bad relationship with fat and calories. Your favorite foods should be enjoyed moderately, not scarfed down because you lost two pounds. Instead, you need to create a reward system that isn't based on food. There are plenty of ideas to work with. Whether you enjoy a good book, movie or a bit of pampering, there are ways to reward your hard work without turning to food.

Books, Movies and Other Entertainment

Everyone loves to be entertained and choosing a form of entertainment can be a great reward. You might purchase yourself a new book or movie or even go to the movies to see the latest blockbuster. You might even choose to set aside a certain amount of money with each pound lost to buy something truly special, like tickets to a concert. Regardless of the form of entertainment you choose, this is a much healthier reward. Best of all, you can spend as much or as little as you want on this type of reward.

Pampering

There isn't a woman alive that would turn down pampering. While pampering is a great reward, you don't have to spend a fortune. For example, if you lose a pound, buy yourself a new scent of body wash or a new color of nail polish. You don't have to go all out. It might even be something as simple as taking time to enjoy a hot bubble bath while listening to your favorite CD. It doesn't matter what you choose as long as you take time to enjoy your hard work.

Special Rewards

While one pound lost might not seem like something that requires a big reward, there are times when you reach certain goals that you need something big. For example, I plan to reward myself with a trip to the spa for a hot stone massage and facial, plus a trip to the salon, once I've lost all my extra weight. You might decide to go shopping for a new wardrobe, take a cruise or even take a mini vacation with some friends. You should dream big when you reach your final goal and reward yourself for a job well done. After all, it's not often that people stick with your weight loss plans until the very end and you deserve it.

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Read more from Yahoo! Contributor Network on Shine »

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Inca Peanuts are Healthy but Not a Weight Loss Wonder

By Theresa DeLay - DietsInReview.com

It's the newest "it" food of the moment - Inca peanuts. Thanks to a recent endorsement by Dr. Oz, plugging these as a new super food, everyone wants to know more about these little nuts. Also called sacha inchi nuts, they are cultivated in the Andes Mountains of Peru. They've been enjoyed for centuries by the Incas and are making their debut here in the states as the must-have health food of the summer.

Historians believe that the sacha inchi plant (which produces the seeds known as Inca peanuts) has been used by the natives of Peru for more than 3,000 years. The seeds are shelled and eaten in a number of ways: raw, roasted, topped with sugar, or as an oil in traditional Peruvian recipes. It's even been used as a cosmetic facial cream in some areas.

For those of us living far from the Andes, Inca peanuts remain elusive. It can be hard to find them and the high cost for ordering can be a deterrent. Your best chance for finding them is in specialty health food stores or online sources, but be sure they're trustworthy like Amazon. As Inca peanuts skyrocket in popularity, there will no doubt be sources try to get the better of the unassuming consumer. Do your homework, and don't order Inca peanuts from "free trial" offers, unknown Internet brands, or from anything else that seems sketchy. As did with acai, availability will increase as interest and demand increases - although there's really nothing new about a centuries-old Amazonian plant.

SaviSeed, a fair trade and organically certified Inca peanut company, is one brand on the up-and-up. They claim that Inca peanut crops encourage the reforestation of the Amazon. Per their website, "SaviSeed crops aid in returning previously cleared land of the Amazon rainforest to its native state while supporting the economy for rural farmers."

Of course, with Dr. Oz's plug and the heightened awareness of this healthy food, everyone wants to know if it's really worth it.

The Inca peanut health claims include the ability to lower blood pressure, relieve depression, and increase calcium absorption, among many others. In addition to being a rich source for vitamin E, the impressive nutritional profile of Inca peanuts includes the following, per one ounce serving:

• Omega 3 - 7000mg
• 
Protein – 8 grams

• Tryptophan – 29mg

• Fiber – 5 grams

It's no wonder that Dr. Oz promotes Inca peanuts as one of the healthiest weight loss snacks around. Loaded with fiber and other nutrients, Inca peanuts satiate hunger, provide healthy fats and are easy to digest. Plus, they are gluten free! However, don't be one of those that changes everything about the way you eat, and spends a bunch of money devoting yourself to some made-up Inca Peanut Diet.

"Dr. Oz's accolades are all well and good, but the Inca Nut has quite a carbon footprint, and for what?," asks Mary Hartley, RD, MPH, and Nutritionist for CalorieCount.com. "Dr. Oz fails to mention that all nuts and seeds have some great combination of omega fatty acids, vitamin E, fiber, antioxidants, and other nutrients left unsaid. For good health, everyone should eat a wide variety of nuts and seeds. There are so many, think of pistachios, walnuts, almonds, flaxseed, sesame, pine nuts, and pumpkin seeds. Eat some nuts and seeds everyday for good health."

Like any other healthy food, be it celery, mango, or more exotic, just make it a part of your diet. A one-ounce serving of Inca Peanuts has about 190 calories; so budget those calories and one of your two daily snacks if you want to reap the benefits of Inca peanuts.

And don't fall under Dr. Oz's spell and think that this is the weight loss wonder you've been waiting for. "Also note that nowhere did Dr. Oz say that Inca Nuts have drug-like compound that promotes weight loss." She gently reminds us to "remember, they are not magic. Use them as you would walnuts."

More fun and exotic healthy snack ideas from DietsInReview.com:

10 Healthy Snacks for 100 Calories or Less

Kale Chips: A Healthy Snack with Crunch

New Study Dubs Pistachios as "The Skinny Nut"


© DietsInReview.com 

Image via EatDanceLive.blogspot.com

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The health benefits of milk

Of these four varieties of milk, find which kind will do your body good. By Amanda Pressner

Traditional Milk

The lowdown: After it's taken from the cow, the milk is pasteurized (heated, then quickly cooled) to kill bacteria such as E. coli, salmonella, and listeria. It's an excellent source of protein, calcium, and vitamins D and K. Skim is the healthiest option, says Tanya Zuckerbrot, a registered dietitian in New York City and the author of The F-Factor Diet ($15, amazon.com). "It's nutritionally similar to whole but doesn't contain saturated fat and actually has more calcium." If skim is too watery for you, try enhanced skim milk, which has a richer texture.



Good to know: Getting more (skim) milk may help you avoid weight gain. Recent research has found that a lack of calcium may trigger the release of certain hormones, leading to increased fat storage.

See More: 24 Nutritious (and Healthy) Snacks

Organic Milk

The lowdown: Cows that produce organic milk are given organic feed or roam freely and graze on pesticide-free grass. They're not treated with synthetic growth hormones to increase milk production or injected with antibiotics to prevent illness. (But like traditional milk, organic is pasteurized.) Although experts maintain that there's no nutritional difference between organic and traditional milk, two studies from Newcastle University, in England, found that the organic variety contains higher concentrations of some beneficial omega-3 fatty acids and antioxidants. It also can cost twice as much as regular milk.

Good to know: Organic milk contains the most health benefits in summer; the levels of inflammation-reducing fatty acids are at their peak then, because cows have access to more fresh grass and clover.

See More: Healthy Fast Food and Takeout

Soy Milk

The lowdown: Soy milk's base is an extraction from mature soy beans; it's typically mixed with water and some type of natural sweetener. Soy milk is naturally low in saturated fat and cholesterol-free. Slightly thicker than cow's milk, it's safe for people who have dairy allergies or who are lactose-intolerant.



Good to know: Because soy milk is plant-based, it doesn't have as much protein as cow's milk. Flavored soy milk contains less protein than unflavored, since the flavoring reduces the protein content per ounce.

See More: Make Nutritious Snacking Choices on the Go

Rice Milk

The lowdown: Rice milk is created from a mixture of partially milled rice and water and is available in a variety of flavors, including chocolate, vanilla, and carob. The least likely of all the milk products to trigger allergies, it's a good option for those who can't drink soy, nut, or cow's milk. It has no saturated fat or cholesterol, but almost no protein.



Good to know: Rice milk often comes packaged in an aseptic container and doesn't have to be refrigerated until it's opened.

Read the Rest: The Health Benefits of Milk

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