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Subway is certainly not guilty of stagnation in 2024. The world's largest sandwich chain has undergone several major changes this year. Between its now-finalized $10 billion sale to Roark Capital, new menu additions on a near-monthly basis, and the announcement of an impending switch from Coca-Cola to Pepsi products, no one can accuse the submarine sandwich purveyor of standing pat.
From a fresh line of wraps to the launch of a new cheddar cheese sauce, Subway's menu has been expanding at a rapid rate as of late. The restaurant chain even released a new "Sidekicks" snack menu featuring items like the Cinnabon Footlong Churro and Auntie Anne's Footlong Pretzel to kick off the new year.
Still, beneath the glitz and glam of all those shiny new announcements and limited-time offers, business isn't quite as booming as most would assume. Sales are down this year, according to Restaurant Business, and the chain has experimented with new promotions to lure customers back, such as the recent online-only $6.99 Footlong Sub offer. (A subway footlong normally can cost up to $14 or more in certain markets right now.)
"Today's diner is stretched more than ever, and too often that means a tradeoff on quality, variety or flavor to find an affordable meal," said Doug Fry, president of Subway North America, in a press release announcing the new promotion. "At Subway, our definition of value is a mix of delicious options at the right price without compromising quality. Our menu is full of footlongs for every budget, and this new deal means our guests can get the sandwiches they crave at a great value."
Amid inflation, economic uncertainty, and a budget-conscious customer base, Subway finds itself walking a razor-thin wire when it comes to ensuring franchisees remain profitable and the food stays affordable. Awkwardly, many Subway franchisees don't feel the new promotion was a fair deal. According to the New York Post, the chair of the North American Association of Subway Franchisees (NAASF) advised franchisees to "opt out" of the $6.99 promotion, if at all legally possible.
What does the public have to say? Let's take a look at five major complaints Subway customers have in 2024.
For a long time, Subway was known for providing plenty of value in exchange for customers' hard-earned money. Unfortunately, that just isn't the case anymore thanks to ballooning prices and ever expanding costs. One recent post on Reddit titled "What happened to the prices?" sums up the issue well. The author described paying $17.50 for a footlong sandwich and bag of chips, writing, "I understand inflation has happened and Covid did effect the restaurant industry a lot, but I swear not even a decade ago they were running the $5 footlong deal…this recent visit was almost triple what I used to pay for a sub."
Another commenter doubled down on this critique, arguing Subway's prices simply don't match the quality of food being offered. "Let's all be honest here, subway is not $18 quality. You can go to the sandwich shop across the street to get better bread, better meat, bigger portions, and fresher ingredients and pay less," the commeneter wrote.
The aforementioned rollout of the new $6.99 digital is a clear sign that Subway is aware of the problem, but it remains to be seen if the limited-time offer is enough to change Subway's pricey perception right now.
RELATED: I Tried 10 Classic Subs at Subway & the Best Was Hefty & Tasty
As touched on earlier, the larger Subway brand doesn't always see eye to eye with its small army of franchisees. In fact, the issue of individual franchises deciding not to honor brand-wide promotions, deals, and coupons became so prevalent that Subway announced late last year that all franchisees absolutely must "honor all digital programs and promotions" moving forward.
However, even that change still allows franchisees wiggle room, so to speak, when it comes to physical, printed coupons. Many locations pick and choose which coupons and promotions to honor, as evidenced by a recent Reddit post titled "Is this something that Subway stores can actually do? I've seen two stores doing this so far." The post includes an image of a sign stating the unit does not accept BOGO Footlong coupons.
Subway doesn't actually own the vast majority of its U.S. locations, which means the franchisees themselves still enjoy considerable control over the customer experience from unit to unit.
"Franchisees have full control over pricing and that includes dictating what coupons they accept or changing the terms of them. Corporate can't really do anything because they don't incur the costs of running each location," clarified one commenter in the same Reddit thread.
RELATED: I Tried All Of Subway's New Footlong Snacks & the Best Was Rich, Chewy, and Delicious
Subway made the unpopular decision to retire its much adored Buffalo sauce this summer, sparking an array of criticism from frustrated customers. News quickly spread on social media before the chain officially confirmed the change.
"Subway is constantly evaluating our products to innovate and evolve our menu to deliver flavorful, better-for-you options to our guests that are convenient, affordable and made fresh to order. Buffalo Sauce was recently removed to better align with guest preference," the chain told Eat This, Not That! in a statement.
"Literally only thing i eat at subway is buffalo chicken lol. i guess it's an eternal good bye with subway for me," wrote one Redditor in response to the news, while another urged everyone to take matters into their own hands: "Awful and makes no sense. Write online to Subway corporate and let them know you want it back. I did it this morning. Probably won't make a difference, but it takes a minute or two of your time."
RELATED: 10 Healthiest Subway Sandwiches, According to Dietitians
Subway made major news last year when it announced it would be adding automatic deli slicers to each and every location. The addition of freshly sliced meats was intended to boost the chain's overall quality and standing among customers, but reports emerged earlier this year that the assimilation of slicers into the larger Subway system has been anything but smooth.
Besides no indication that the slicers have improved business or sales, reviews from major outlets like The Washington Post suggest the new equipment haven't improved the eating experience or meal quality for customers either.
Sentiments across social media echo these opinions, with many users blaming the slicers for driving menu prices even higher. "You're paying for that slicer no one cares for. That's why the sandwiches are so expensive," commented one Redditor.
"Maybe I'm overthinking this but it seems like the slicer looked like a decent idea, but in practice it ended up lame marketing gimmick that fell flat," opined another user, noting how the slicers are only used in the mornings so customers don't actually get to see their sandwiches being sliced to order.
RELATED: 7 Unhealthiest Subway Orders, According to Dietitians
Higher prices are much more palatable to the average customer if a satisfying meal is offered in return, but tons of social media posts over the past year have pointed out that Subway's sandwiches seem to be shrinking while prices keep expanding. "If footlongs are going to cost $16-$17, you're damn right I want more than 2 pieces of cucumber," said one Redditor.
"I got it yesterday, had to pay extra for 'double' meat when that was how big the servers were a few years ago," added another customer in a Reddit thread titled "Haven't had subway in years. the sandwich is way skinnier from what i remember"
Yet another commenter vented, "I went to Subway for the first time in years last week and was shocked. $16 for a footlong combo! And the bread was noticeably thinner! It was barely even filling, when back in the day, I'd feel full after eating a 6-inch sub. What a shame!"
Interestingly, someone else even said their local Subway location has begun using smaller meat scoopers to prepare sandwiches: "Don't take my word for it, but the next time you go to Subway, just ask if Corporate recently sent out smaller scoops for meat."
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The post 5 Major Complaints Subway Customers Have in 2024 appeared first on Eat This Not That.
Sometimes, the hardest part about trying to lose weight is simply finding the time and energy to cook your own healthy meals. Sure, you can eat out and find healthy options that support weight loss, but cooking at home gives you far more control over the ingredients and how many calories, protein, fat, fiber, and so on you're getting in each meal. To help you find some healthy, easy recipes to fit into your weight loss goals, we've gathered some delicious low-calorie lunch recipes you can make throughout the week.
You'll find things like sandwiches, bowls, salads, wraps, and stir-fries, including some options that are vegetarian-friendly, paleo, gluten-free, or low-sodium, so there's a recipe out there for virtually every dietary need. All these dishes have one thing in common, and that's that they're all under 500 calories—making them the perfect low-calorie recipes you can use when you're managing your calorie intake or are in a calorie deficit for weight loss.
Read on for 25 delicious, easy-to-make, low-calorie lunch recipes. And next, check out 32 Low-Calorie Snacks That Are Filling & Tasty.
Sandwiches are the perfect solution when you need a quick, nutritious meal that you can take on the go. For a filling, healthy sandwich that has only 350 calories, try this panini made with sourdough, provolone cheese, red pepper, arugula, ham, and spicy salami.
Get our recipe for a Provolone Panini.
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These chicken burgers are easy to make and contain lean protein. One burger has only 330 calories. To keep your calories extra low, skip the bun and put your burger on a bed of lettuce. Or, for a few extra calories, try a whole-wheat burger bun or English muffin.
Get our recipe for a Chicken Burger.
You may think that a super cheesy shrimp quesadilla would be loaded with calories, but this recipe has only 340 calories per serving—leaving you plenty of room if you feel like indulging in an extra piece or two.
Get our recipe for a Chipotle Shrimp Quesadilla.
RELATED: 25 Popular Fast-Food Burgers, Ranked by Calories
Steak nachos don't have to be super heavy, calorie-loaded meals. When you choose leaner cuts of steak and reduced-fat cheese and focus on loading up on vegetables, you can make low-calorie nachos that fit into your health goals.
Get our recipe for Steak Nachos.
Yes, you can still eat in a calorie deficit for weight loss and enjoy a cheeseburger all at the same time. This jalapeño cheeseburger recipe gets a ton of flavor from the pickled jalapeños, pepper jack cheese, caramelized onions, and ground sirloin, and each burger comes in at only 360 calories and 6 grams of saturated fat. Reducing your saturated fat intake isn't necessary for weight loss, but the American Heart Association recommends limiting your intake to about 13 grams per day for better heart health.
Get our recipe for a Jalapeño Cheeseburger.
RELATED: 20 Best High-Protein, Low-Calorie Foods
We love a good chicken or turkey burger as an alternative to beef, but have you ever tried making your own tuna burger? This dish uses fresh tuna, scallions, ginger, wasabi, a little bit of mayo, and whole-wheat buns to give you a low-calorie, protein-packed sandwich you can enjoy for lunch any day of the week.
Get our recipe for a Tuna Burger.
A BLT doesn't always have to be in sandwich form. This turkey BLT salad has only 230 calories per serving but will provide a helpful boost of protein, fiber, and healthy fats.
Get our recipe for a BLT Salad.
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Gone are the days of a basic tuna melt. This Italian-inspired tuna melt sandwich uses pesto, tomatoes, mozzarella, and capers to add a unique spin to this classic sandwich. One thing to be mindful of is the higher sodium levels. This sandwich has about 980 milligrams, and the FDA recommends staying below 2,300 milligrams for the entire day. If you make this sandwich for lunch, try eating a lower-sodium breakfast and dinner.
Get our recipe for an Italian Tuna Melt.
A simple beef noodle soup can be the perfect comfort food on a chilly fall day, and this recipe can fit right into your health goals, too. With only 350 calories, 8 grams of total fat, and 550 milligrams of sodium, this Asian-inspired soup is an easy and healthy choice for lunch.
Get our recipe for Asian Beef Noodle Soup.
RELATED: 16 Best High-Protein Soup Recipes for Weight Loss
Need a filling, low-calorie lunch that is vegetarian-friendly? This wrap is loaded with veggies like asparagus, portabello mushrooms, arugula, spinach, and bell peppers. If you want to add more plant-based proteins, try throwing in some cooked tofu or tempeh.
Get our recipe for Grilled Vegetable Wrap.
RELATED: 9 Best & Worst Store-Bought Tortillas and Wraps
This toasty caprese sandwich will satiate your cravings for only 300 calories and 410 milligrams of sodium. It can be made in under five minutes, making it a great option for busy work days when you have only a few minutes for lunch.
Get our recipe for a Caprese Sandwich.
Traditional Reuben sandwiches are made with corned beef, but replacing beef with turkey pastrami can save you calories and saturated fat. Top with sauerkraut, low-fat Swiss cheese, and a mixture of ketchup, mayo, Tobasco, and relish, and you'll have a filling, low-calorie lunch.
Get our recipe for a Turkey Reuben Sandwich.
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Ditch the boring, plain grilled cheese and make this recipe with Swiss cheese, cremini mushrooms, thyme, and caramelized onions. For only 340 calories, this tasty grilled cheese will satiate those midday cravings.
Get our recipe for a Grilled Cheese with Mushrooms.
Instead of a classic sloppy joe made with ground beef, which would be higher in calories and saturated fat, try this turkey version that contains only 340 calories and 2.5 grams of saturated fat. And don't worry, the sloppy joe sauce will still give you all the nostalgia you need!
Get our recipe for a Turkey Sloppy Joe.
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For a healthier alternative to your usual takeout order, this homemade beef stir fry recipe is quick and easy to make and contains only 300 calories. Throw it over some cauliflower rice or regular rice, depending on your personal nutrition goals for the day.
Get our recipe for Beef Stir Fry.
RELATED: 18 Quick & Healthy Stir-Fry Recipes For Weight Loss
Sometimes, you really need a simple classic, like this BLT sandwich. All the letters of the acronym are accounted for here, with lettuce, tomato, strips of bacon, and an egg for added protein.
Get our recipe for a BLT Sandwich.
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One of the best parts of these enchiladas is the fact that you can use leftover rotisserie chicken, making your process even easier for those super busy weekdays. Make some of these Mexican-inspired mole enchiladas for lunch, and then save some extra servings for the rest of the week.
Get our recipe for Chicken Mole Enchiladas.
Baked ziti is one of the easiest dishes you can make when you want leftovers for the rest of the week, but many ziti recipes are heavy and calorie-dense. This version has only 410 calories and 12 grams of fat per serving, so it can satisfy your cravings and still fit into your calorie deficit goals.
Get our recipe for Baked Ziti.
RELATED: 10 High-Protein Pasta Recipes for Weight Loss
Many Caesar salads are on the higher end when it comes to calories because of the dressing, but this grilled salad recipe uses a homemade dressing that keeps it on the lighter side. For a total of only 410 calories, this low-calorie lunch is one to add to your list this week.
Get our recipe for a Grilled Caesar salad.
RELATED: 15 High-Protein Salad Recipes for Weight Loss
Are you someone who enjoys a sweet and savory combo? This chicken and pineapple sandwich is a perfect balance of both with ingredients like teriyaki sauce, swiss cheese, chicken, pineapple slices, onion, and pickled jalapeños.
Get our recipe for a Grilled Chicken and Pineapple Sandwich.
These tacos are ideal for a day when you have a bit of time and money to treat yourself to a nice lunch. They're made with freshly seared tuna and homemade slaw, and even though they require a bit more effort than some of the other low-calorie lunches on the list, all of the extra details go a long way.
Get our recipe for Tuna and Avocado Tacos.
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With this recipe, you can indulge in a delicious pulled pork sandwich and still stay under 500 calories. All you need is a pork shoulder, apple cider vinegar, chicken broth, liquid smoke, and whatever toppings you prefer for your sandwich, and you'll have a filling lunch that meets your caloric requirements.
Get our recipe for a Pulled Pork Sandwich.
This chicken burrito is so filling that it's hard to believe it's only 355 calories. Made with chicken, black beans, bell peppers, onions, and shredded cheese, it will simultaneously satisfy your cravings and allow you to stay within your calorie goals.
Get our recipe for a Chicken Fajita Burrito.
RELATED: 28 High-Protein Breakfast Recipes Without Eggs
If you're a fan of fried rice, you've probably noticed that most restaurant versions don't fit into your calorie deficit goals. Thankfully, this super low-calorie fried rice lunch has less than 400 calories per serving and only 2.5 grams of saturated fat. The 720 milligrams of sodium may be high for those watching their salt intake, so just go a bit easy on the soy sauce if that's the case.
Get our recipe for Healthy Chicken Fried Rice.
RELATED: 13 Healthy Rice Recipes for Weight Loss
When you're looking for protein-rich seafood, don't forget about calamari. Squid doesn't have to be deep-fried and served as an appetizer to be delicious. In fact, this squid dish is full of flavor and only has 220 calories per serving. A win all around!
Get our recipe for Grilled Calamari Salad.
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The post 25 Low-Calorie Lunch Recipes For Weight Loss appeared first on Eat This Not That.
Panera, known for discounts like its "You Pick Two," is offering a new limited-time deal this September: a whole entree plus a free side for just $7.99.
Starting today, guests ordering a Chicken Bacon Rancher Sandwich or Fuji Apple Chicken Salad via the Panera app can use the code FALLDEAL to get a full-size sandwich or salad, plus a side for just $7.99. The deal is limited to one item per transaction, so if you want to try both, you'll just have to place two separate orders. Side options include a bag of chips, a hunk of baguette, or an apple.
The Chicken Bacon Rancher Sandwich has been one of Panera's top sellers since the chain's new menu debuted in April. Built on black pepper focaccia, the sandwich is stacked with grilled chicken, applewood smoked bacon, aged white cheddar, and ranch.
RELATED: I Tried All of Panera's New Menu Items & the Best Tasted Homemade
Longtime Panera fans will recognize The Fuji Apple Chicken Salad, a classic menu item made with romaine and crisp mixed greens tossed in a sweet white balsamic vinaigrette, topped with grilled chicken, grape tomatoes, red onions, toasted pecan pieces, feta, and apple chips. Though it's sweet, this salad is known as one of the healthiest items on the Panera menu, thanks to its 30 grams of high-quality protein and 5 grams of fiber.
RELATED: Every Panera Salad—Ranked by Nutrition
Like any menu item at Panera, the Chicken Bacon Rancher Sandwich and The Fuji Apple Chicken Salad are both customizable with optional veggie, cheese, and dressing additions.
"At Panera, we believe you shouldn't have to choose between high-quality food you feel good about and a great deal," said Mark Shambura, Chief Marketing Officer, Panera Bread. "This fall, guests can savor the best of both worlds at their local bakery-cafe – delicious meals at exceptional value – whether they're enjoying a classic salad or discovering a new Panera favorite."
To chase it all down, Panera is also extending its Unlimited Sip Club free promo that earned customers a summer full of free fountain beverages. Those who have yet to sign up for the club that offers a free drink every two hours can earn three months of unlimited free drinks—just sign up by October 31
And for an extra sweet treat, check out the plethora of new baked goods newly gracing Panera's pastry counter. An almond pastry drizzled with icing, cherry pastry stuffed with tart cherry filling, coconut macaroon dipped in chocolate, and chocolate macaroon dipped in chocolate are all new to the menu. The beloved pumpkin-shaped shortbread cookie with icing is also back for the season.
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The post Panera Now Offering a New Deal On 2 Top-Selling Chicken Entrees appeared first on Eat This Not That.
Trader Joe's first released its adorable mini tote bags in March, and they quickly became a viral sensation. The highly coveted items flew off the shelves, and many were left empty-handed as they sold out quickly. So, it's great news for fans that the bags are finally coming back to stores.
A Trader Joe's representative confirmed to CNBC Make It that the mini tote bags will return to stores on Sept. 18. However, these bags will only be offered as a limited-time item as opposed to an everyday product, according to a Trader Joe's representative. That means they are highly likely to be in short supply again.
RELATED: 14 Reasons Trader Joe's Is Better Than Other Grocery Stores
The mini tote bags are a smaller version of Trader Joe's larger-sized canvas bags and feature the same cotton and polyester blend. They come in navy, yellow, red, or forest green and are about 13 inches long, by 11 inches tall, by six inches wide. Each costs $2.99.
The grocery chain notes on its website that these totes are "ideal for smaller shopping trips, to pick up those few items you forgot the first time around." Shoppers also recommend using them as lunch bags.
When the mini totes first landed on shelves, some stores had to place purchase limits on them. Scalpers even re-listed the bags for hundreds of dollars on websites like eBay. Fortunately, the grocery chain confirmed the item's return, with a representative sharing in March the bags would come back in late summer.
During an episode of the "Inside Trader Joe's" podcast, host Matt Sloan said the company didn't expect to see such a high demand for the bags.
"We thought we bought enough of these mini canvas totes to last for several weeks, maybe a whole month," he said. "We had no inkling that they would be this exciting, this quickly, for so many customers. We had actually hundreds of thousands of bags come in and go out within a week."
RELATED: Beloved Trader Joe's Fall Item Returns After 3 Years: 'Can't Believe It's Back'
The mini canvas totes weren't the only Trader Joe's bags to sell out quickly this year. In June, Trader Joe's rolled out a miniature version of its insulated bags, which were offered in teal and magenta for $3.99 apiece. Like the mini canvas totes, the insulated bags went viral and sold out of stores, with some people reselling the product for over $100.
In addition to the mini tote bags, TJ's is bringing plenty of excitement to stores by releasing a wide variety of fall items. Earlier this month, the grocery chain launched its new Pumpkin Spice Mini Sheet Cake (310 calories), which is made with pumpkin purée, warm spices, and a cream cheese frosting.
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The post Trader Joe's Sold-Out Mini Totes Are Coming Back—Here's What To Know appeared first on Eat This Not That.
Incorporating battle rope exercises into your fitness routine is an effective way to burn calories, tone your waistline, and build overall strength. Battle ropes are underrated yet incredibly versatile tools that engage your core, shoulders, arms, and legs, making them ideal for anyone looking to slim down and achieve a more defined midsection. If you don't know where to start, I've rounded up five of my best battle rope workouts for a slimmer waistline.
The workouts below are designed to maximize fat loss while targeting your core. For the best results, remember to pair your exercise regimen with a nutritious, well-balanced diet and overall healthy lifestyle habits.
If you're ready to melt belly fat, lace up your sneakers, and let's dive into the five best battle rope workouts for a slimmer waistline.
What you need: A battle rope and enough space to perform dynamic movements
This regimen targets the core, shoulders, and arms, enhancing stability and endurance.
The Routine:
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The rope circle routine works the core, shoulders, and obliques, improving rotational strength and stability.
The Routine:
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This routine targets the obliques, core, and arms, helping to sculpt the waistline and improve lateral strength.
The Routine:
RELATED: 6 Simple Exercises to Shrink Your Waistline After 40
This routine features high-intensity exercise that targets the core, shoulders, and legs, promoting fat loss and core strength.
The Routine:
RELATED: 12 Best Exercises for a Slimmer Waist
This oblique burner engages the core, obliques, and shoulders, enhancing lateral stability and core strength.
The Routine:
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The post 5 Best Battle Rope Workouts for a Slimmer Waistline appeared first on Eat This Not That.
Building and maintaining strong abs is important for many reasons. First off, they support your spine, which promotes good posture and a strong back. They also enhance your balance, workouts, and everyday activities. Needless to say, a solid six-pack not only looks great, but it will help your body function so much better. That being said, it's important to know how many days a week you should focus on your abs to build a six-pack.
Plain and simple, you should strive to train your abs two to three times a week, making every workout count. Avoid falling into the pattern of working your abs five to seven days a week, as it will increase the time it takes to reach your goal.
"You shouldn't treat ab training much differently than other muscles," explains Domenic Angelino, CPT at International Personal Trainer Academy (IPTA). "Although [your] abs can recover a bit faster between workouts than most muscles, you still shouldn't train them every day. If you train your abs too frequently, your workout intensity will lower, meaning that you'll get less out of each individual ab workout."
Angelino suggests using weights, if necessary, to step up the difficulty level as you progress.
RELATED: How to Get Six-Pack Abs After 50
Your exercise of choice may vary based on your body type.
"If you are currently someone with a moderate to large amount of excess fat, focus on cardio," Angelino recommends. "Then, focus on direct ab training once you are leaner."
Swimming is stellar when it comes to torching fat, which is beneficial when it comes to developing lean abs.
"One of the main benefits of swimming for someone who wants to have six-pack abs is that swimming also engages your abdominal muscles in a meaningful way, helping you build ab muscles while also helping with fat loss," says Angelino.
RELATED: 17 Best Ab Exercises for Visible Results
Running is a seamless and accessible method for those who want to burn fat and reveal their abs. In addition, you can do it pretty much anywhere.
"You can run on a treadmill at a gym or in your apartment. You can run on a track, in the woods, at a park, or around your neighborhood," explains Angelino. "Running also involves your abdominal muscles."
RELATED: How Quickly Can You Get Abs? What to Know Based on Your Body Type
Biking outdoors helps you melt body fat while firing up your abdominal muscles.
"When you bike outdoors, your abdominal muscles will help you stay balanced, keeping your body and the bike upright," Angelino points out. "This effect won't be present when using a stationary bike, so I'd recommend outdoor biking over indoor biking."
If you have a less-than-moderate amount of body fat, Angelino recommends direct ab training.
"The exercises below will help you comprehensively train all of the major muscle groups in your abdominal wall that you would care about if attempting to develop six-pack abs that pop," he says. "Each [exercise] can also be modified to reflect your current [ability level]."
Hanging leg raises can directly impact the size of your ab muscles. "[This exercise will] also strengthen your transverse abdominis muscle in a way that will help your six-pack abs pop a little more," Angelino says.
If this exercise is too difficult, consider a lying leg raise.
This crunch variation will help you build up your obliques, the outer area of your abs.
"Large obliques can make your six-pack look larger, since your bulky abdominal muscles will noticeably cover more of your torso," Angelino explains. "This exercise is also great because it targets both your obliques and your rectus abdominis—the six-pack abs muscle—at the same time. And it trains both effectively."
If you find this exercise too challenging, consider Russian twists or regular crunches.
RELATED: 5 Most Effective At-Home Workouts for Your Abs
You can't beat a classic plank! This exercise is extremely effective when it comes to strengthening your transverse abdominis.
"Strengthening your transverse abdominis muscle [helps] keep your core stable during other heavy exercises, which will indirectly lead to you strengthening your abs while performing exercises like squatting," Angelino explains. "If you can squat more weight, you will engage your abs a bit more when squatting to keep your body stable."
If this exercise is too difficult, a kneeling plank is another option.
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The post How Many Days a Week Should You Focus on Your Abs To Build a Six-Pack? appeared first on Eat This Not That.
Incline walking—whether on a treadmill or outdoors—has become a go-to option for many fitness enthusiasts when building cardiovascular endurance and lower-body strength. But how do you decide between the consistent challenge of treadmill incline walks and the natural intensity of outdoor hill walking? Each has unique benefits and can fit into different fitness routines depending on your goals, lifestyle, and environment.
Treadmill incline walking provides the advantage of controlled conditions, allowing you to simulate steep inclines without leaving the gym. On the other hand, hill walking offers the unpredictability and additional challenges that come with varying terrains and outdoor elements. Whether you're looking to burn calories, build strength, or improve endurance, understanding the pros and cons of each can help you make an informed decision.
Let's dive into the specific benefits of treadmill incline and outdoor hill walking, comparing their effectiveness in various areas such as weight loss, strength building, and cardiovascular fitness. By the end, you'll have a clearer idea of which option best aligns with your fitness goals.
Treadmill incline walks offer a structured and consistent environment that's hard to beat for those who prefer an indoor workout.
One of the most significant advantages is the ability to control your environment. Regardless of the weather or time of day, you can adjust the incline to mimic anything from a gentle slope to a steep mountain hike. This level of control makes it easy to tailor your workout intensity to meet specific fitness goals, whether you're a beginner looking to build stamina or an experienced athlete aiming to burn fat efficiently.
RELATED: Running or Incline Walking: Which Burns More Fat?
Another critical benefit of treadmill incline walking is the reduced impact on your joints compared to outdoor running or even walking on flat ground. With the incline set at a higher level, you engage your glutes, hamstrings, and calves more effectively, turning a simple walk into a serious strength-building session. The low-impact nature of treadmill walking makes it ideal for those recovering from injuries or joint issues while offering a high-calorie burn.
Additionally, with the option to adjust speed and incline at any time, treadmill incline walking is adaptable to interval training, which can further boost fat loss and cardiovascular health.
Furthermore, treadmill workouts allow you to track your progress with precision. From calories burned to distance covered and time spent, you have all the data at your fingertips. This can be particularly motivating as you watch your numbers improve, showing clear evidence of your progress. The ability to track your performance and adjust your workout accordingly ensures you are always moving forward in your fitness journey.
RELATED: 6 Treadmill Incline Workouts To Get a Lean Body
Hill walking offers an entirely different experience by combining the physical challenges of incline walking with the mental and emotional benefits of spending time in nature.
Unlike a treadmill's consistent, predictable incline, outdoor hill walking requires your body to adapt to constantly changing terrain. The slope, surface, and elevation variation means your muscles must work harder to stabilize and propel you forward, recruiting more muscle fibers than a steady treadmill walk. The added challenge increases calorie burn and improves balance, coordination, and overall functional strength.
Walking in a natural environment also offers significant mental health benefits that treadmill workouts can't replicate. Research shows that outdoors can reduce stress, improve mood, and boost creativity. The fresh air, natural light, and environmental connection can turn a workout into a refreshing break from your daily routine, making it easier to stick with your fitness goals in the long run.
RELATED: 10 Ways To Maximize Your Walking Workout for Faster Weight Loss
Hill walking also encourages mindfulness as you navigate changing terrain, focusing on your footing and surroundings, providing a meditative element to your exercise.
Moreover, outdoor hill walking taps into your body's natural biomechanics, promoting more natural movements that engage your core and improve overall stability. The uneven surfaces force your body to engage stabilizing muscles that might not get as much attention on a flat treadmill. This type of functional fitness training translates well to real-world activities, improving your ability to perform daily tasks efficiently and reducing the risk of injury.
Choosing between treadmill incline walks and outdoor hill walking depends on your fitness goals, preferences, and circumstances. If you value convenience, consistency, and the ability to control your workout variables, treadmill incline walking may be your ideal choice.
The ability to work out indoors, regardless of weather conditions, and track your performance makes it a practical and efficient option for busy individuals or those with limited access to outdoor hills. Additionally, treadmill incline walking offers a more predictable, low-impact workout, making it an excellent option for those with joint concerns or recovering from injury.
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On the other hand, hill walking could be your best bet if you crave variety, adventure, and the added benefits of exercising outdoors. The changing terrain, fresh air, and mental stimulation that come with hill walking make it a more engaging and dynamic workout.
Hill walking is perfect for those who enjoy being outside and want to incorporate the benefits of nature into their fitness routine. The additional challenge of stabilizing on uneven ground can improve your functional strength and balance, making outdoor hill walking an excellent choice for overall fitness and injury prevention.
Ultimately, both treadmill incline walks and hill walking have their place in a well-rounded fitness program. Alternating between the two might keep your workouts fresh and challenging while giving you the best of both worlds. The key is to choose the option that aligns with your goals and keeps you motivated to stay active.
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The post Treadmill Incline Walks vs. Hill Walking: What's More Effective? appeared first on Eat This Not That.
If you want powerful, muscular quads, you need more than just the occasional leg day—you need targeted, strategic workouts designed to build strength, size, and explosiveness. Whether you aim to improve your athletic performance, sculpt impressive legs, or simply strengthen your lower body, a well-rounded approach to quad training is essential. I've assembled six of the best "leg day" workouts to build muscular quads.
Combining strength circuits, power movements, and stability exercises allows you to push your quads to new limits and see real gains. I've crafted this article to cover six of the best leg day workouts laser-focused on building muscular quads. From heavy barbell squats to dynamic lunges and explosive sled pushes, these routines will help you hit every angle of your quads for maximum development. Each workout is structured to ensure balanced progress, with exercises that challenge your strength, stability, and endurance.
Ready to take your quad game to the next level? I have you covered with leg day workouts that range from lower-body strength circuits to explosive power routines. No matter your fitness level or equipment availability, there's something here for everyone. Get ready to feel the burn and see the results!
What you need: A barbell, dumbbells, and a box. This workout targets your lower body, focusing on strength and stability. The entire routine should take 45 to 60 minutes.
The Routine:
Directions:
Complete the exercises in order, taking 60 to 90 seconds of rest between sets. Focus on proper form and control. For the barbell back squat, ensure your chest stays up, and your knees track over your toes. For the single-leg step-up, drive through your heel and avoid using momentum to lift yourself onto the box.
RELATED: 6 Best Leg Workouts for Men After 50
What you need: A dumbbell and a sturdy surface to elevate your back foot. This workout, designed to build power and strength in your legs, should take 45 to 60 minutes.
The Routine:
Directions:
Perform each exercise sequence with 60 to 90 seconds of rest between sets. Focus on controlled movements and good posture. For the Bulgarian squats, ensure that your front knee tracks over your toes. Elevate your heels with a plate or small object for the goblet squat to increase quad activation.
RELATED: The 10 Best 'Leg Day' Exercises, According to a Trainer
What you need: A barbell, a leg press machine, and enough space for dynamic movements. This routine focuses on building strength and improving mobility in your lower body. It should take 45 to 60 minutes to complete.
The Routine:
Directions:
Perform each exercise with a focus on slow, controlled movements. Rest for 60 to 90 seconds between sets. The reverse lunge targets your glutes and quads, while the Cossack squat improves hip mobility and flexibility.
RELATED: The #1 Leg Workout To Build Up Your Muscle Mass
What you need: A barbell, a hack squat machine, and a leg extension machine. This workout focuses on your quads and overall leg strength, taking 45 to 60 minutes to complete.
The Routine:
Directions:
Perform each exercise with controlled movements, resting for 60 to 90 seconds between sets. The front squat emphasizes quad strength, while the hack squat and leg extensions isolate the quads for further development.
RELATED: The 5 Best Lower-Body Exercises to Bulk up Your Legs
What you need: A sled, a leg press machine, and a resistance band for Spanish squats. This workout, which takes around 45 minutes to complete, focuses on building explosive power and strength in your legs.
The Routine:
Directions:
Focus on explosive power during the sled push and control during the leg press and Spanish squats. Rest for 60 to 90 seconds between sets. For the Spanish squats, use resistance bands anchored behind your knees to isolate the quads.
What you need: A barbell, dumbbells, and a leg extension machine. This workout targets lower body strength and stability and should take 45 to 60 minutes to complete.
The Routine:
Directions:
Perform the exercises in order with 60 to 90 seconds of rest between sets. Elevate your heels on a plate or small object for the barbell squat to increase quad activation. Focus on control and stability during the split squats and leg extensions.
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The post 6 Best 'Leg Day' Workouts To Build Stronger Quads appeared first on Eat This Not That.
When thinking about Italian restaurant chains, few spots come to mind faster than Olive Garden. Since opening its first location in Orlando, Fla., back in 1982, the chain has become one of America's most popular and best-selling dine-in restaurant brands, operating 967 restaurants across the globe, according to the company.
Throughout its 42-year history, Olive Garden has drawn in customers with its Italian-American dishes offered at reasonable prices. That's not to mention its popular deals like the limited-time Never-Ending Pasta Bowl, which recently returned to menus, starting at $13.99 once again. And of course, there's the ongoing Never-Ending Soup, Salad and Breadsticks promotion that Olive Garden fans know and love.
Among the chain's copious pasta meals and cheese-topped favorites are some standout dishes that deserve a moment to shine. From appetizers to entrées to desserts, here are 11 of the most cherished dishes on Olive Garden's menu.
Is any trip to Olive Garden complete without at least a few breadsticks? This complimentary item is unlimited for dine-in guests as part of the popular "Never-Ending Soup, Salad and Breadsticks" deal. Takeout customers can also order this popular item by adding a dozen or half-dozen breadsticks to their order. These are available in two options: freshly baked or bake-at-home.
Additionally, if you'd like to dip your breadsticks into something, the chain offers a few sauce options, including marinara, five-cheese marinara, and Alfredo.
RELATED: I Tried Every Pasta in Olive Garden's Never-Ending Pasta Bowl & Learned an Important Lesson
Just hearing someone say "Olive Garden" is bound to elicit images of the chain's salad, which, as previously mentioned, customers will receive in unlimited quantities when dining at the restaurant. This simple, yet beloved salad features lettuce, tomatoes, black olives, red onion, croutons, pepperoncinis, and croutons, plus the chains' signature Italian dressing, which is also sold in bottles at grocery stores.
In a previous Eat This, Not That! taste test, Olive Garden's salad earned the top spot and was described as "habit forming," as well as "zesty and refreshing."
If you prefer soup over salad, Olive Garden offers four different choices to sink your spoon into. One hearty option is the Zuppa Toscano, which consists of a creamy broth with spicy Italian sausage, fresh kale, and russet potatoes.
Craving one of Olive Garden's soups but don't want to go to the restaurant (or order takeout)? The internet is saturated with copycat recipes for each one, including our take on the chain's Pasta Fagioli.
RELATED: 7 Italian Chains Where Chefs Actually Eat—and What They Order
Another beloved soup option that has prompted the creation of copycat recipes is Olive Garden's Chicken Gnocchi Soup. Unlike traditional chicken soup, this menu item contains a creamy base. It also includes roasted chicken, of course, in addition to spinach and gnocchi—aka traditional Italian dumplings that are filled with potato.
Ravioli is often associated with being soft and doughy, but Olive Garden puts a crispy twist on the classic cheese-filled dish. The chain's Toasted Ravioli is lightly fried, filled with seasoned beef, and served with a side of homemade marinara sauce for dipping.
RELATED: 11 Restaurant Chains That Serve the Best Ravioli
Ravioli isn't the only pasta dish Olive Garden puts a fried spin on. The restaurant chain also makes Lasagna Fritta, which translates to "fried lasagna." This crispy dish consists of a fried parmesan-breaded lasagna topped with parmesan cheese and a meat sauce made with pan-seared beef and Italian sausage. For additional flavor, this dish is served over creamy Alfredo.
Speaking of Alfredo, this sauce is a star at Olive Garden and is included in the chain's Never-Ending Pasta Bowl deal. The sauce, which is made fresh in-house every morning, features parmesan, cream, garlic, and butter.
Olive Garden's Alfredo also has its own category on the website. If you're looking for something a bit more filling than classic fettuccine Alfredo, the chain offers four other options, a few of which are listed as the chain's "Signature Classics." These include chicken Alfredo, shrimp Alfredo, seafood Alfredo, and chicken tortelloni Afredo.
The seafood Alfredo comes with sautéed shrimp and scallops, while the tortelloni Alfredo swaps out the fettuccine for keyhole-shaped pasta stuffed with Asiago cheese. As with any Olive Garden entrée, these pasta dishes include a choice of soup or salad, along with, yes, the chain's iconic breadsticks.
RELATED: 10 Restaurant Chains That Serve the Best Fettuccine Alfredo
When you can't decide what to order, getting a little bit of everything never fails. The fan-favorite Tour of Italy is one of the chain's Signature Classics and includes a sampling of three popular entrée options. These include the chain's Chicken Parmigiana, Lasagna Classico, and Fettuccine Alfredo. The chicken parm features a parmesan breading with homemade marinara and melted Italian cheeses, while the lasagna is layered with a meat sauce made with both pan-seared beef and Italian sausage.
Chicken or shrimp? Olive Garden says, "Why not both?" by serving this dish, which is also categorized as a Signature Classic. The Chicken & Shrimp Carbonara includes a combination of sautéed seasoned chicken, shrimp, and spaghetti, tossed in a creamy sauce with bacon and roasted red peppers.
RELATED: 9 Restaurant Chains That Serve the Best Pasta Carbonara
After you finish your pasta (and endless breadsticks), you'll hopefully have some room for dessert. If you're looking to indulge in something tried and true, consider the chain's tiramisu, which is made with espresso-soaked ladyfingers layered with creamy custard and dusted with cocoa powder.
If chocolate desserts are more of your thing, Olive Garden can still help you satisfy your sweet tooth. The chain's Black Tie Mousse Cake screams decadence, layered with chocolate cake, dark chocolate cheesecake, and a creamy custard mousse.
There's not just one chocolate dessert on the menu though. Olive Garden offers a relatively new Chocolate Lasagna, which, contrary to its name, contains no sauce or cheese. Instead, it has layers of chocolate cake, creamy chocolate mousse, crushed wafers, and a chocolate sauce topping.
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The post The 11 Most Beloved Olive Garden Dishes Of All Time appeared first on Eat This Not That.
With more than 600 restaurants in 45 states and many conveniently located right off the interstate, Cracker Barrel is almost a must on a road trip. Its menu features Southern-inspired comfort foods like hashbrown casserole, fried chicken and gravy, and country-fried shrimp with hush puppies, making eating healthy challenging but possible.
Cracker Barrel has a meal that fits your eating goals, whether you're craving breakfast for dinner or a restaurant meal with the family that won't break the bank. Here's our pick for the healthiest breakfast and lunch or dinner orders at Cracker Barrel to get you started. Read on, then check out The 15 Healthiest Cracker Barrel Dishes, According to Dietitians.
Breakfast all day is a big win in my book, and Cracker Barrel has all my favorites: eggs, pancakes, and French toast. But some of these breakfast meals pack more than 1,000 calories.
If you crave a healthier breakfast, we recommend the egg sandwich. This savory breakfast includes two eggs served on toasted bread with mayonnaise, sliced tomatoes, and one side dish. Unfortunately, many of the breakfast sides offered with the egg sandwich are high in fat, sodium, and calories, so I went with another side of sliced tomatoes for a more balanced meal. Tomatoes are low in calories, a good source of fiber, and provide health-boosting nutrients like lycopene and vitamin C.
Fresh seasonal fruit is another healthy side for the egg sandwich, which has 70 calories, 18 grams of carbohydrates, and 3 grams of fiber.
The breakfast meal is high in saturated fat, meeting more than 20% of the daily value. High intakes of saturated fat may increase the risk of heart disease. But you get 4 grams of fiber, meeting 14% of the daily value. Getting more fiber is good for the heart and may lower the risk of cardiovascular disease.
RELATED: The 25 Unhealthiest Fast-Food Breakfasts—Ranked By Calories
The Grilled Chicken Tenders Meal with two sides is my pick for the healthiest order at Cracker Barrel for lunch or dinner. By itself, the grilled chicken tenders are low in calories (270) and fat (7 grams); however, the side dishes could turn this otherwise healthy protein into a meal loaded with fat, sodium, and calories.
For balance and nutrition, I selected steamed broccoli and pinto beans as my sides, adding fiber, vitamin C, potassium, iron, and other health-promoting nutrients. The pinto beans alone supply 7 grams of fiber. They're also an excellent source of plant protein, adding 10 grams of protein. Eating more legumes like pinto beans benefits your gut and heart and may support weight management and immune health.
The meal is high in sodium, meeting more than 30% of the daily value. Most of the sodium comes from the chicken (620 milligrams), but the beans also contribute 260 milligrams.
RELATED: The #1 Unhealthiest Cracker Barrel Order
Cracker Barrel has an extensive menu that caters to a wide range of tastes. The restaurant also lets you customize your meal with its long list of side dishes. The choices and customization give you more control over what you eat. Here are some tips on how to order healthier meals when dining at Cracker Barrel:
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The post The #1 Healthiest Order at Cracker Barrel, According to a Dietitian appeared first on Eat This Not That.