Pointless Supermarket Drink

Tropicana Twister Cherry Berry Blast (8 fl oz)

110 calories

0 g fat

25 g sugars

This is a classic move in the juice-trickery playbook: Use inexpensive fake food dyes—not actual fruit juice—to give the liquid an appealing color. Despite its name, Tropicana’s juice concoction contains 0 percent berry and cherry juice. What’s more, this bottle is guilty of what I call a serving size rip-off: It contains 2.5 servings, which means if you guzzle the whole thing (a likely scenario), you’ll take in more sugar than two packs of Reese’s Peanut Butter Cups! When it comes to fruity drinks, 100% fruit juice is the only way to go, but you’re better off eating actual fruit—you’ll get more fiber with less sugar and calories. Or drink green tea, which is packed with heart-protecting, cancer-stopping nutrients called polyphenols.

4 Surprising Secrets About Bottled Water

I have a product I want to sell you, and I call it AirFlow 3000. It's a ventilation system that pumps air into your house. AirFlow 3000 air comes in an elegantly packaged delivery system that will lend you and your family style and sophistication. And it’s available for just $5 per day, per person! Interested?

Well, just to be clear: AirFlow 3000 is 100 percent identical to the air outside. It contains all the same pollutants and funky odors, and it doesn't do anything special for your health. You’re really just paying for the packaging, because you’re already breathing the exact same air for free. Still interested?

Of course you aren't. But the AirFlow 3000 pitch is essentially the same pitch water bottlers are making right now. The difference is they're not so straightforward about their wares. They're not selling water, they're selling "mineral" and "spring" water. And we're buying. The average American chugs nearly 30 gallons of bottled water a year, making it the second-most consumed commercial beverage in the United States. (Sadly, soda is the first.) But, as it turns out, bottled water is no more pure than the federally regulated—and virtually free—H2O that comes out of the tap.

Read on to find out what’s really going on behind the fancy names and pristine labels of your favorite bottled water brands. It's time to rethink your relationship with water.

-David Zinczenko

Get Lean at Lunch

30-minute workouts that work You’ve got 45 minutes for lunch. Do you: A) Hit the drive-thru to down some kind of quick, deep-fried disaster B) Grab your sneaks for a fast, butt-boosting sweat sesh C) Log onto Pinterest, grab as many Ryan Gosling photos as possible, and Photoshop your head next to the handsome hottie OK, forgetting C (for the moment), lunchtime workouts are a great way to keep those resolutions going. Of course, they need to be quick, but also effective. After all, if you’re going to sacrifice a yummy meal and office gossip for a calorie-burning sesh, you want it to count. Here are SEVEN ways to tone up in 30 minutes or less. You’ll still have time to wash your hair! Volleyball Grab Wilson and hit the beach. Thirty minutes of peppering with a partner will burn around 325 calories, increase your metabolic rate, and strengthen your arms, shoulders, legs, and core. Bump, set, spike it — that’s the way we like it! Swimming If you don’t mind getting your hair wet, take to the waves. (Or your local lap pool.) In just one mile, you’ll burn 400 calories. You’ll also tone up some seriously visible muscle areas, like the triceps and quads. Hello, spring! Stairs You may not even have to leave the building for this one. Time bonus! Jog up and down a flight of stairs 10 times, do five sets of upward lunges and 25 wall pushups. Repeat that circuit three times. If your heart’s racing and your legs are shaking, you’re going the right pace. 30-Second Sprint Intervals This high-intensity workout is challenging, but incredibly rewarding. Step 1: A 5-minute warmup jog. Step 2: 5 minutes at a moderate pace. Step 3: 30-second all-out sprint. Repeat steps 2 and 3 three times. You’re going to want to remember your water for this one! Rowing The rowing machine may look archaic, but it is actually awesome. Lower impact than the treadmill, it forces you to use almost every muscle in your body. Fun fact: The more muscles you use, the more calories you burn. Hip-Hop Dance We recommend booking the conference room for this hip-hop dance workout. What better way to bond with your co-workers than getting low and creeping? Squash Forbes states that: "The preferred game of Wall Street has convenience on its side, as 30 minutes on the squash court provides an impressive cardio respiratory workout. Extended rallies and almost constant running builds muscular strength and endurance in the lower body, while lunges, twists and turns increase flexibility in the back and abdomen. For people just getting into the game, it's almost too much to sustain, but once you get there, squash is tremendous.”

BLEND ULTIMATE SMOOTHIE

Start

In a blender, combine 1 scoop whey protein powder, 1/2 cup plain yogurt, and 1/2 cup 2% milk or nut milk

Want more recipes? Our Smoothie Selectorhas more than 50 formulas for a filling meal or snack.

Add Fruit

Pick 1 or 2 (fresh or frozen):
Banana, berries, pear, orange, apple, mango, pineapple (1 1/2 cups total)

Remove peels (if not edible), cores, and pits as needed; Cut into 1-inch chunks

Add Vegetable

Pick 1 or 2:
Kale, spinach, beet, parsley, romaine, carrot, cucumber, watercress (1/2 cups total)

Remove any ribs, cores, and tough stems or peels; Chop roughly

Pack in even more leafy greens with the 4 Best Ways to Cook Kale.

Add Thickener

Pick 1 or 2 (optional):
Peanut or almond butter, cashews, walnuts, rolled oats, avocado (1 to 2 Tbsp)

Use to give your smoothie great texture and a bonus dose of nutrients

Add Health Boost

Pick 1 or 2 (optional):
Green-tea powder, Turmeric, ground flax, psyllium husk (1/4 tsp to 1 Tbsp)

Add green tea or turmeric (use 1/4 tsp) for antioxidants, and add flax and psyllium (use 1 Tbsp) for fiber

Add Flavor Boost

Pick 1 or 2 (optional):
Ground cinnamon, grated fresh ginger, vanilla extract, honey, maple syrup (1/4 to 1/2 tsp)

Blend in a small amount to add new layers of flavor; Then adjust to taste

Finish

Add 1/4 to 1/2 cup ice or water. Blend until smooth.

Think Before You Drink

Been passing on the dessert lately but the scale still seems to be stuck? The answer might be in your glass. Test your cocktail calorie smarts to help keep your waistline in check. But be warned: A few of your favorites might just pop up on the Most Wanted list for sky-high calorie counts.

Test Your Cocktail IQ

Pumpkin Seeds

Pumpkinseeds are rich in magnesium, which helps your body convert tryptophan into serotonin, and they’re basically free, every time you cook a pumpkin, which you may still be able to find locally this time of year.

True STRENGTH TEST

1. JUMP AT LEAST 8 FEET

THE SCORECARD

Men's Health Fit: 8 feet or more

Above average: 6 to 8 feet

Ordinary: Less than 6 feet

Everyone from strength coaches to drill sergeants uses the standing broad jump to gauge raw power—for good reason: It calls on several muscle groups throughout the body to fire at once. "The stronger and more explosive you are, the more force you'll generate and the farther you'll jump," says Tony Gentilcore, C.S.C.S., co-owner of Cressey Performance in Hudson, Massachusetts. "And that means better performance in the weight room—and more air on the basketball court."

2. SQUAT, CURL, AND PUSH PRESS 20 TIMES IN 1 MINUTE

THE SCORECARD

Men's Health Fit: 20 reps in 1 minute

Above average: 18 reps

Ordinary: 16 reps

Anaerobic endurance refers to your ability to work at near maximal intensity in bursts of 20 to 60 seconds. "Anyone can sprint or punch hard for 10 seconds," says L.A.-based strength and conditioning coach Chad Waterbury, M.S. "But if you can sustain high levels of muscle force beyond that time, you'll gain a huge advantage over your competitors." Anaerobic endurance reflects the stamina of your fast-twitch (type II) muscle fibers, which generate energy in the absence of oxygen.

3. PERFORM ONE CONTROLLED WALL SQUAT

THE SCORECARD 

Men's Health Fit: Full squat in control

Above average: Halfway down

Ordinary: Less than halfway

Mobility is a quality great athletes hone but most regular guys ignore. That's a mistake: "The more mobile you are, the better you can move your joints through their full range of motion and the less likely you are to be injured," says kinesiologist and rehab expert Dean Somerset, C.S.C.S. This test, he says, "will expose limitations in your ankles, hips, neck, and upper back—places where most men are bound up." A lot of people fail this test because they have a rounded back or inflexible ankles. 

4. SCORE LEVEL 12 ON THE BEEP TEST

THE SCORECARD

Men's Health Fit: Level 12

Above average: Level 11

Ordinary: Level 9

Cardiovascular endurance isn't just a sign of your 10-K potential; it's an indicator of how long you'll last in any athletic endeavor, from a 48-minute basketball game to an afternoon of backyard football. And people who play aerobic endurance sports have a higher life expectancy than those who do not, according to a recent German study review. 

5. DO 10 CLAPPING PUSHUPS 

THE SCORECARD

Men's Health Fit: 10 clapping pushups

Above average: 5 clapping pushups

Ordinary: No clap

A powerful upper body doesn't just look good shirtless; it helps transfer force to the world around you. "And that gives you an edge in most sports, whether you're trying to stiff-arm an opponent in football or spring off the mat in jujitsu," says David Dellanave, owner of the Movement Minneapolis gym and a world-record-holding all-around weightlifter. The clapping pushup—which requires explosiveness as well as strength—is an old-school move that many still consider the ultimate test of upper-body pushing power (thanks in no small part to Rocky).

Booze Up without the Beer Belly

Pour a pint without the pudge.

’Tis the season to get your drink on—and to buy bigger pants. But that doesn’t have to be the case. Alcohol may be filled with empty calories, but it’s not completely off limits if you want to look great with your shirt off. We polled leading experts for their strategies to imbibe without wrecking your quest for six-pack abs.

Follow the Golden Ratio
For hard liquor, drink a 4-to-1 water-to-booze ratio, suggests Cassandra Forsythe Ph.D., R.D. For beer, 2-to-1 will do. This will keep you full and fight hangovers, making sure you don’t miss gym time the next morning.

Know What’s in Your Glass
You don’t have to count every calorie, but a ballpark estimate will keep you in check. Here’s a cheat sheet to guide your choices. Keep in mind that serving sizes vary, so adjust accordingly.

• 12 ounces beer = 153 calories
• 12 ounces light beer = 103 calories
• 5 ounces wine (red) = 125 calories
• 5 ounces wine (white) = 121 calories
• 3 ounces sake = 117 calories
• 1 1/2 ounces liquor (80 proof/40 percent alcohol) = 97 calories

Not all light beer is flavorless swill. Check out our list of the Best Low-Calorie Beers.

Strike Preemptively
Gain the upper hand before you go out. Nutritionist Alan Aragon, M.S., recommends reducing the number of meals you eat that day so your overall calorie intake is in check. If you’re going out on Friday night and usually eat four meals a day, reduce them down to one or two. (Just don’t drink on an empty stomach. Duh.)