1. Flour and cereal products comprise 23 percent of our calories every day, nearly all of which (89 percent) are refined. That means that they've lost most of their vitamins, minerals, essential fatty acids, and antioxidants.Refining of grains can affect blood-sugar levels and lead to inflammation throughout the body.

2. We eat 17 percent of our calories from refined table sugar and high-fructose corn syrup. The current estimate is about 496 calories a day and more than 22 teaspoons. Of course, it takes B vitamins, magnesium, chromium, zinc, and other nutrients to metabolize and use these sugars, but there aren't any of these nutrients present in refined sugars, so your body has to steal them from somewhere else.

3. Twenty-four percent of our calories come from fats and oils, most of which have been highly processed and stripped of antioxidants, vitamins, and minerals. These are "junky fats" that have been denatured, oxidized, and structurally damaged. They're found in nearly all of our packaged and processed foods and in most of the vegetable oils that we buy.

4. We eat only five percent of calories from fruits and vegetables. Fewer than one person in four eats at least five servings of fruits and vegetables a day (about two and a half), even though they protect us against heart disease, cancer, diabetes, and most other illnesses.

5. The average American also eats a dearth of nuts each year—only 15 ounces. Most of the ones they do eat are on or in pastries. Nuts have been shown to support heart and brain health and generally be terrific for us. (Nuts are also linked to a lower risk of pancreatic cancer and act as a natural weapon to protect your health in these five other ways.)

If you're on your third cup of coffee already today, there may be a simpler way to perk up.

Just thinking about your significant other can boost your mood and energy, according to a new study from the University of Western Ontario in Canada. 

Researchers found that daydreaming about your love triggers a chemical reaction that increases your levels of cortisol and blood sugar. This results in a jolt of energy. 

The rush of being in love does the same thing to our bodies, explains Stanton. The only difference is there are no negative feelings associated with this stress. You get the boost of energy without the worry, panic, or anxiety. "Essentially, love 'stresses' us out in a good way," she says.

Want to give the all-natural upper a shot? Close your eyes and think about your loved one. Visualize her face and body in as much detail as you can. Reflect on your favorite moments with him and think about how you feel when you're with him. After a few minutes, open your eyes. How do you feel? Hopefully a little more energetic. Doesn't get much simpler than that. 

The Best Abs Exercises: Side Plank

Why it works: This abs exercise is more challenging than a traditional plank because you're supporting your entire body weight on two points of contact instead of four. As a result, you must work your core harder to stay stabilized.

How to do it:
A. Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip.

B. Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.

More great stabilization moves: The standard plank and the anti-rotation hold.

The term "lower abs" is actually a misnomer—your rectus abdominis muscle, or abdominal wall, actually covers your entire midsection and connects at your pelvis. Still, women (and men!) are constantly searching for exercises that will help eliminate that dreaded lower-belly pooch. (We got your attention, right?) And now the search is over! Most of these effective exercises target multiple abdominal muscles, so you'll maximize your belly-burn with every rep.

Workout details: Do the prescribed number of sets and reps for each exercise consecutively, taking a short 45-60 second rest in between sets. Perform the full workout on 3-4 non-consecutive days per week. Another option is to pick a few of your favorite moves and do them after a cardio session or add them into your regular strength training routine.

You'll need: A mat or towel. That's it!

RELATED: For more secrets for flat belly and toned bikini body, check out Shape's exclusive weight loss plan, The Bikini Body Diet.

Workout details: Do a quick dynamic warm-up (1-2 minutes of jumping rope, jacks, or high-knee marches), and then do 1 set of the prescribed number of reps (or time) for each exercise. Move quickly from one move to the next with little rest in between. After you've finished the last exercise, rest 1-2 minutes, and then repeat the entire circuit 1 more time for a 15-minute, fat-blasting workout. If you're up for a challenge, complete 4 circuits total for a full 30-minute session.

You’ll need: A kettlebell (5-15 lbs, depending on your level)

(Never worked with a kettlebell before? Read these helpful tips before getting started.)

VIDEO: Gym's Crowded Workout