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Author WellnessKichen Categories Health & Fitness, Healthy Eating, Healthy Habits, Metabolism Posted on 0 Comments

Eating Tricks for a Flat Belly

These effective, fat-blasting tips are so easy, we’re wondering why we weren’t doing them sooner. 

So you’ve been slipping more flat-belly superfoods into your diet. You’ve been diligently sticking to your fitness or yoga plan. But what if we told you there are simple, practically effortless tricks you can sneak into your daily life to lose weight and get that flatter tummy without even trying? 

The best way to get a flatter stomach isn’t solely on eating less—it’s also by eating smarter. Read on for our favorite flat belly secrets from top nutritionists and food experts. Incorporate these eating rituals into meal times to lose weight, and you’ll be on your way to meet your goals before you know it. 

Incorporate diuretics into every meal 

It might not sound very sexy, but incorporating diuretics into breakfast, lunch, and dinner may help promote a flatter tummy. “Lemons are a natural diuretic, which is often why lemon juice is recommended to be squeezed in water during a cleanse. “Beets, parsley, and asparagus are also good food sources to help us quickly pass the extra water we might be hanging onto when our diets have been high in salt.” 

Big event? Eat plenty of produce the day before 

“This will increase your fiber intake, which will help flush waste from your colon and rid you of those associated unsightly gut bulges. 

Find your magic potion 

It sounds silly, but once you find a food or drink that seems to instantly detox you, it can be so motivating to stay on track with your other slim-down efforts! “Feeling bloated and full? I hate that! “But tea can be to help you lose weight and make you feel less puffed up.  

Eat on small plates 

Ever notice that when you’re at a friend’s place for a party or waiting in line at a buffet that you load more food on your plate than you would normally? It may just be because you grabbed a bigger plate, you want to stack it on up with just about everything.  

“Research has shown that people consume less when they eat on smaller plates. Starting small makes it less likely you will go for seconds, and forces you to check in once the plate is cleared before jumping in for seconds. 

And make them red plates 

Sound quirky? Don’t knock it until you try it out for yourself. “Red means ‘Stop!’ in our brains! Studies have shown those who use this color plate end up eating less compared to other plate colors. 

Swear off the salt shaker 

Sodium will bloat you and cause your stomach to retain fluid, and The Nutrition Twins say this will even carry over to your fingers, ankles, and feet. And the only thing worse than your favorite jeans not fitting is your favorite ring not fitting, either. To boost flavor sans salt, experiment with dried spices like red chili pepper flakes, garlic powder, and freshly ground black pepper. Or, try adding a spritz of lemon or vinegar to your favorite dish. And remember that just because it doesn’t taste salty, doesn’t mean it isn’t loaded with sodium.  

Ditch family-style serving bowls 

“Serve yourself from the counter instead of turning dinner into a buffet- or family-style where it’s harder to monitor your total consumption,” says Lewis. If it’s out of sight, it’s easier to keep that second helping of spaghetti and meatballs out of mind. 

Be a conscious eater 

To promote conscious eating: “Eat in a relaxed environment, turn off the TV, play some music, and even light a few candles. “By taking your time eating and chewing food so you really taste it, you’re helping to aid digestion and slowing yourself down, which prevents overeating.” 

And follow this chewing rule 

Get ready to get your count on and aim for 20 chews before swallowing. “When you swallow too quickly, you’re likely to swallow air, which causes stomach bloat. 

Never eat out of a bag 

Or a box, for that matter. “Sit down to a carefully-set plate at the table. Munching mindlessly straight out of a bag or box while you’re standing at the pantry deciding what you want to eat leads to overeating—typically from snack foods which are usually high in salt and sugar, both which lead to stomach bloat. “Planning what you’re going to eat and sitting down to a predetermined portion on a plate eliminates this problem.” 

Feast on fiber-rich food 

Fiber is critical to our digestive health and slows down hunger cravings by keeping us full for longer. “Think whole grains, beans, fruits, and veggies. “Wash and cut up fresh fruits and veggies as soon as you bring them home, so they can be grabbed easily, and put them where they can also be easily seen as a visual cue to eat more of them.” 

Shredded coconut, cocoa powder, and popcorn are also surprisingly good sources of fiber for weight loss. 

Use your non-dominant hand 

Studies show that people who use this technique reduce their food intake by an average of 30 percent. “It’s not as easy as it sounds, and the disruption to our normal behavior causes us to be more mindful of how much we are eating. 

Be a sugar sleuth 

“Sugar is the hardest to monitor in our food system and, leads to weight gain and bloating when consumed in excess. “There is no mandatory label for added sugar, and therefore, it’s hard to tell if the sugar occurs naturally in the packaged food, or is being added. A good rule of thumb when choosing foods, is to aim for less than 10 grams per serving.” 

Eat a salad first 

This strategy makes a huge difference when it comes to shedding belly fat. “[Before dinner,] prepare a salad and eat that first. “Do this even before putting the entrée on your plate.” This will give you a fiber-boost before you even start with your main course, as well as flood your body with nutrients from veggies. 

Nosh on some ginger 

“Adding ginger to your foods or beverages is a great way to reduce bloating and get you a flatter stomach. “It soothes the digestive system, helping it to relax, and [it] also works as a natural anti-inflammatory.” 

Befriend cukes 

“Cucumbers contain quercetin, a flavonoid antioxidant that helps reduce swelling, and even bloating of the abdominal region,” says Hayim. They’re just one of the quercetin superstars you should consider incorporating into your diet. 

Eat asparagus 

Just get over what it does to your urine, and dig in, already! “Asparagus is famous for its anti-bloating and diuretic effects,” says Hayim. “It finds the excess water in your body and pulls it out, alleviating discomfort and bloating. It also contains characteristics that help the good bacteria live in your gut for the promotion of healthier digestion and gas prevention.” 

Focus on magnesium and potassium 

Potassium and magnesium are a power duo when it comes to beating bloat. “Both are electrolytes, along with sodium, calcium magnesium, and phosphate. And often, bloating is a symptom of electrolyte imbalance. “Bananas, potatoes, acorn squash, and dried fruits are a great source of potassium, while leafy greens (think spinach, kale, swiss chard) and pumpkin seeds are a good source of magnesium.” 

Put your cell on silent 

And stop tapping on that laptop while you eat dinner. “When you eat, just eat. Turn off the electronics, which make you mindless and unaware of how much you are consuming. “Take the time to savor foods instead.” 

Just wait five minutes 

C’mon, you can muster enough courage to do it when waiting in line at the movie theater or on hold with an airline (ahem, try 60 minutes). “Always wait five minutes before taking second helpings. “Drink your water—you may be thirsty instead of still hungry!” 

And did we mention you should be drinking water throughout the whole course of your meal? This trick works particularly well at the office, too. When you think you’re hungry enough for an afternoon vending machine trip, wait five minutes and walk around the block or up and down the stairwell a few times and see if you still want the indulgence. 

Drink water as soon as you wake up 

Your should chug at least 8-16 ounces of water, even before your morning coffee or tea. “This helps to detoxify, wake up your body, and can help digestion and bowel movements. 

“It will help to flush sodium and the bloat that typically comes with it while restoring normal hydration from the fluid losses from sweat and breathing overnight. 

Lunch on your leftovers 

“Pack up your leftovers for lunch the next day. All too often, we commit to cooking a healthy, home-cooked meal for dinner and leave any leftovers for dinner another night. By packing ‘em up for lunch instead, you ensure you keep the healthy eating cycle going into the next day and avoid the temptation of grabbing fast food or unhealthy cafeteria food at the office. 

Eat real and eat clean 

“Eating clean, real food means eating foods that are unprocessed and pure. “When we eat clean, we eat food that can be processed more quickly and more efficiently. We also avoid a ton of sodium that is added to preserve shelf life, and we become more aware of sauces, dressings, and the like that tack on calories, fat, and added sugar.” 

Read labels like it’s your religion 

There are a few easy rules to keep in mind: “When reading the label from top to bottom, the first food will be the ingredient that mainly makes it up, and the last one will be the least present in the product. “Look for sugar to be as low on this list as possible.” Ditto for other bad-for-you ingredients like partially-hydrogenated oils, salt, artificial preservatives, and anything ending in –ose (which is code for “sugar”). 

Author WellnessKichen Categories Drinks & Beverages, Health & Fitness, Healthy Eating, Mental Wellness, Nutrition & Diet Posted on 0 Comments

Life-Changing Diet Hacks for Weight Loss

Selfies, mood lighting, and more fresh tips that will help you drop pounds. 

Ten years ago, we all thought the secret to weight loss was eating less and moving more—that’s what doctors told us, after all. And that’s true, but there are some secret weight loss tricks that can score you bonus points. 

We now know that everything from our environment and mentality to our stress levels and biology influence the size of our fat cells—and our pants. Thankfully, a pool of forward-thinking experts have made it their mission to devise solutions to counteract newly-discovered weight loss saboteurs—and we’ve brought them right here to your screen. 

Read on to discover these fascinating and effective weight loss tricks you probably haven’t tried before. One of them could be the key to that lifelong flat belly you’ve been looking for.  

Keep a diary 

 And nope, it’s not about keeping a food or workout journal. A recent study revealed that when women who were unhappy with their weight completed a one-time, 15-minute writing exercise about an important personal issue, they went on to lose at least 3 pounds over a three-month period, while their counterparts who wrote about an unimportant topic gained 3 pounds. “Researchers believe that reflecting on values can serve as a buffer to the stress and uncertainty that leads to emotional eating and help in maintaining self-control in difficult situations. To reap the benefits at home, Forberg suggests pulling out a journal, setting the timer, and free-flowing about what’s important to you. “Write as though no one else will read it. Come clean with what’s bugging you. It may surprise and enlighten you. 

Reorganize your plate 

 Most people think of their protein or meat as their meal’s main event, but it’s time to change the way you think. “Place flavorful vegetables front and center on lunch and dinner plates, accompanied by sides of protein and whole grains,” suggests Dietitians. By simply rearranging your plate, you’ll automatically consume fewer calories and take in more health-protective vitamins and nutrients. 

Take a selfie 

It turns out that a picture can be worth a lot of lost pounds. A recent study from a nutrition clinic in Colombia revealed that people who took routine photos of themselves while on a weight loss plan were more likely to finish the plan than the non-selfie snapping participants—and a whopping 71.3 percent met their goal weight. So instead of waiting for that one exciting “After” pic, get snappy with yourself right away and throughout the process. 

Practice self love 

 Beating yourself up over food is a knowledge-behavior gap many unsuccessful dieters fall into. It’s important to try to stop the negative self-talk, says Dietitians. “I often suggest imagining that your desire to overeat is a lovable 5-year-old child. “You don’t want to berate or shame your appetite—that only leads to more dysfunctional eating.” Instead, treat yourself with respect, understanding, and affection, as you would that child.  

Display the grocery store receipt 

 Post your grocery receipt on the refrigerator door. “This visual reminder will help you eat healthy items before they go bad,” says Dietitians. “Cross off the items you’ve eaten so you know what you have left waiting for you. “This is a really effective way to encourage yourself not to let things go to waste. 

Order off the kid’s menu when doing carry out or delivery 

 Over the last two decades, restaurants have grown our portions all out of proportion. And we’d like to believe all restaurants will let you order off the children’s menu while dining in-house, but it’s not always that simple; it really is against some management policies—and you may never even see the mini menu in the first place. To skirt around the awkwardness, order off the kid’s menu when you’re doing carry out or delivery; it’s a great trick at lunch when you can pretend the meal is for your child or someone you’re a nanny for. 

Chant a mantra 

 When it seems near impossible to have the willpower or to not get down on yourself about your efforts, try chanting a mantra that has a personal meaning to you, suggests Jen Comas Keck, personal trainer and Owner of Beauty Lies In Strength. If you’ve been working on your fitness, for example, something like “I feel stronger and healthier every day that passes” may be effective. While some mantras can be almost like yoga phrases, others are rules to live by. 

Listen to music when working out 

 Sure, your time on the treadmill may seem like a great time to catch up on the news and your favorite sitcom, but doing so might make your cardio session less effective. According to a Journal of Sport & Exercise Psychology study, fast-paced, motivational music that includes phrases like “push it,” “I believe,” and “work it” can help you move faster and subconsciously motivate you to keep at it, which will supercharge your weight loss progress. 

Do your grocery shopping online 

 “One of the easiest ways to ensure your pantry is stocked with healthy foods is to shop online. I can order everything from gluten-free oats and organic mustard to raw unfiltered apple cider vinegar and have them delivered to my door without rummaging through 10 health-food stores. It has changed my life and has allowed me to use that saved time for taking care of myself.” 

Make one small grocery swap every week 

 Whether you’re shopping online or at your local grocery store, commit to making one healthy swap each week. Always buy a bag of chips as a treat? Leave them on the shelf and pick up one whole-food ingredient you’ve never tried before. “Not only is it good for your body, it’s good for your brain—plus, it will encourage you to get a little creative with your meals. “And who knows, you may find a new ingredient you love!” Some of favorite “risks” include nori (seaweed sheets) and jicama, a juicy and slightly sweet Central American root vegetable that looks like a potato! 

Make healthy food super convenient 

 When we’re in a hurry or about to pass out from hunger, we’re going to grab whatever we can get our hands on first. For this reason, it’s important to make healthy foods like fruits and veggies the most convenient foods in your kitchen to pick up and consume, says Dietitians. Place pre-cut veggies in the front of your fridge, put a bowl with fresh, grab-and-go fruit on your counter and store treats like cookies and chips on a high cupboard shelf so they are out of sight and of mind. Better yet, keep these treats out of your home altogether. This makes giving into a passing temptation—or feeding a rumbling tummy with junk—much more difficult. 

Set a carb curfew 

 If you love pasta, giving up carbs altogether can lead to progress-derailing binges down the line. Not to mention, giving up the food you love is no way to go through life—no matter how badly you want to drop a size. Instead of cutting out carbs totally, give yourself a carb curfew. “If they have a post-dinner snack, they stick to protein-rich, high-fat foods like almonds or 2% milkfat string cheese,” he explains. This is because, he adds, axing carbs at night flips the fat-burning switch by increasing the amount of fat-burning hormones released while we’re asleep. 

Variety is the spice of life. The more variety we have, the more we eat. If you must keep packaged foods like cereal or crackers in the house, limit yourself to one kind. It’ll help you consume it more slowly. 

Mentally binge 

 A recent Science study found that fantasizing about eating an entire packet of your favorite candy before indulging may cause you to eat less of it. For the study, researchers asked participants to imagine eating 3 or 30 M&Ms, and then invited them to help themselves to some of the candies as a “taste test.”  

Pack on the protein 

 In addition to fiber, protein is another important player in the weight loss game because it requires more energy to burn than carbs or fats and thus keeps you fuller longer. In fact, in a study in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on 24 to 28-year-old women, and they found Greek yogurt, with the highest protein content, to have the greatest effect. For an added boost of protein and flavor, consider swapping Greek yogurt as a savory ingredient in some of your favorite recipes (it’s easier than you think!) and topping your Greek yogurt with some fresh berries. 

Choose the high top table 

 If you’re noshing at a bar or simply have a tiny urban apartment, eating at a high top doesn’t seem like a big deal. But it’s all those other times it can make a difference. Instead of settling into a big cushy booth, skip the best seat in the house for a scientifically-proven better-for-you-seat at a high top. As it turns out, people with tables deep in the restaurant are 73 percent more likely to order that triple-fudge chocolate cake. Dietitians finds that people at these tall tables are inclined to eat a bit more healthily by ordering more salads and fewer sweets.  

Open the blinds 

 Instead of dragging yourself through the dark to the coffee pot when your alarm goes off, open all the blinds! Studies show that people who get direct exposure to sunlight in the mornings between 8 a.m. and noon reduce their risk of weight gain, regardless of how much they eat. Researchers think it’s because the morning sun helps synchronize your metabolism so you burn fat more efficiently. 

De-Motorize your life 

 Public transit and elevators may save you time, but they also prevent you from burning calories. Research shows that habits, like using a dishwasher rather than washing dishes by hand, using a leaf blower instead of a rake, and taking the elevator instead of the stairs results in the average person burning 111 fewer calories per day. That adds up to a whopping 10 extra pounds a year! The takeaway here is a simple one: de-motorize your life whenever possible—your gut is sure to thank you. 

Redefine what m&m means 

The best M&M ever? Meditation and magnesium. Chronic stress prompts a surge in the “fight or flight” hormone cortisol, which can tear down muscle fiber, impair blood-sugar metabolism, and boost the brain chemical neuropeptide Y, which sparks cravings. To keep cortisol levels down, meditate for 10 to 30 minutes daily. Calming practices normalize cortisol levels and boost levels of the appetite-suppressing hormone serotonin. To boost the benefit further, pop 250 milligrams of magnesium daily. The mineral aids muscle contraction and relaxation and has been shown to boost lipolysis, a process by which the body releases fat from its stores. 

Know the 3-day rule 

 Eating like Gwyneth all week and then turning into the Cookie Monster on the weekend can make you worse off than you might expect. Here’s why taking a “vacation” from your healthy eating is so bad: Only eating unhealthy food for three consecutive days will not only cause you to gain weight and eat more unhealthy calories, but it can also shift your gut microbiota towards the same pattern that has been associated with obesity, revealed a study by Australia’s University of New South Wales. So be sure to keep cheat meals as cheat meals (not days!). 

Never eat if you’re feeling emotional 

 To lose weight, you need to first learn the difference between emotional hunger, which comes on suddenly, and physical hunger, which comes on gradually and is often accompanied by physical cues like a growling stomach. First, realize that although a bad feeling will eventually go away; the calories you consumed while you were feeling down, will not. And the next time you’re feeling emotional, don’t try to mask your emotions or distract yourself. Experts say that truly experiencing your emotions will teach you that it’s possible to tolerate them head-on. Once you’ve done this exercise, it’s time to find a new, healthy coping strategy. Hitting the gym or calling a friend to vent are both solid options. 

Invest in a good water bottle 

 Drinking more water can help fill you up and subsequently consume fewer calories, but if you’re sipping the stuff out of a BPA-laced plastic water bottle, you may be doing your figure a disservice. A 2011 Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and a 75 percent greater chance of being obese than those in the lowest quartile. To aid your weight loss efforts, steer clear of products that may contain BPA in the lining. Also, be particularly leery of plastics that sport a #7 recycling symbol on them—that’s a good indicator that BPA may be present. 

Be careful about your produce 

A similar situation as above holds true for fruits and veggies. If you aren’t eating organic or taking the time to rinse off the pesticides on conventionally grown crops, you could be derailing your valiant weight loss efforts. Research suggests exposure to pesticides may impair metabolism. “They have been shown to poison the mitochondria so it cannot burn fuel. “Fuel that is not burned turns to fat.” 

Dine with a dude 

 It may not surprise you that women eat smaller portions when dining with male company, but what may shock you is the same is true for men with other guys. According to a study published in the Journal of Applied Social Psychology, women ordered items with 15 percent fewer calories when eating with men as opposed to women. Surprisingly, when men sat with other men (think: beer-and-wings night), they also ordered fewer calories—22 percent less, in fact! Researchers say the results speak to unconscious scripts about how men and women think they should behave in each other’s company. 

Try active acts of kindness 

 If you have trouble motivating yourself to move more—which is one of the most effective ways to burn calories—commit to doing one active act of kindness daily. Knowing someone else’s happiness and wellbeing is on the line is a great motivator. Not sure where to start? Return your shopping cart to the store rather than leaving it in the parking lot and log those extra steps, pick up your own coffee instead of asking an intern to grab it for you so you stay moving during the sedentary workday, or give up your seat on the bus or subway so you can actively stand. Every bit of movement can get you one step closer to success! 

Pick Green tea more often 

 We simply adore green tea for several well known reasons.  

Makeover your Netflix and chewing 

 You’re on your fourth episode in your Netflix binge, but this time it’s going to be different. Forget digging your hand into a bag of chips or cookies. To lose weight, make sure you plan your snacks rather than reaching for whatever you feel like in the moment. This is critical because a University of Houston study found that the more TV people watched, the worse their food choices became. Plus, research published in the American Journal of Clinical Nutrition shows that people who eat while distracted eat 10 percent more in one sitting than they would otherwise. 

Switch your cut of meat 

 Next time you find yourself craving a cut of beef, ask your butcher for a sirloin tip side steak instead of the filet mignon. Although the former isn’t naturally as tender as the latter, it’s a very flavorful cut of protein that your taste buds will love. Plus, the swap saves you 132 calories every 3.5-ounce serving to help with your weight loss! Use a chef’s secret and salt your meat for an hour at room temperature before cooking it. The salt draws out the juices of the cut and tenderizes the protein, making it more flavorful and tender. 

Dim the lights before eating 

 Have trouble eating reasonable-sized portions? Try dimming the lights and putting on some soft music. According to a study published in Psychological Reports, soft lighting and music leads noshers to eat less and enjoy their food more. That’s what we call a win-win. 

Use smaller bowls 

Researchers found that people who were given larger bowls served and ate 16 percent more than those given smaller bowls. Take advantage of the visual illusion with belly-friendly mini bowls or ramekins. 

Have soup as an appetizer 

 Eating an appetizer of a broth-based soup or even an apple can reduce total calorie intake over the course of the meal by up to 20 percent, according to a series of “Volumetrics” studies at Penn State. Make sure you grab for the red, not the green, apple—researchers find that red versions are one of the best fruits for weight loss. 

Nix Morning Snacks 

 A recent study found that mid-morning snackers tended to snack more throughout the day than afternoon snackers, resulting in compromised weight loss efforts. Instead of looking for a mid-morning snack, make sure your morning meal is one of High protein meal. 

Author WellnessKichen Categories Drinks & Beverages, Health & Fitness, Healthy Eating, Mental Wellness Posted on 0 Comments

Take Precautions While Eating if You are in 40s

The best part about being a grown-up is having the freedom to do—and eat—whatever you want. But it’s time to start fueling your body, the right way now that your thirties are here! 

Even if you don’t feel any different than you did in your teens and twenties, the body changes in ways that make it harder to lose weight and remain in good health. To help you age gracefully into a body you’ll want to flaunt no matter how many years go by, the Eat This, Not That! research team dug into the science of aging and nutrition to uncover the foods that should never pass your lips after you’ve celebrated the big 40. Read on to find out which foods to chuck from your pantry, and then learn how to age even more gracefully with the help of these ways to get healthy after 40. 

Flavored yogurt 

Even if you’ve started slathering on the wrinkle cream, no product changes the fact that your skin is beginning to age. After 40, collagen production slows and elastin—the protein that keeps skin firm—begins to break down, causing fine lines to form. Although it’s impossible to stop the aging process, it’s possible to keep your youthful complexion later into life by cutting back on sugar, a nutrient that’s been shown to accelerate wrinkling and sagging. 

Already cutting back on candy and cookies? Don’t assume you’re in the clear. Many sources of the sweet stuff are hiding in less obvious places like bread, ketchup, and flavored yogurts. Dannon’s Fruit on the Bottom flavored yogurt line, for example, has about 22 grams—or an entire day’s worth—of sugar in each 6-ounce container. That’s more sugar than you’d find in an entire pack of Dark Chocolate. 

Calm your sugar cravings by snacking on a sweet piece of fruit. We’re fans of all produce, but bananas are, hands down, one of our favorites.  

Canned soup 

A cutting-edge study by Cambridge University researchers found a connection between high blood pressure and skin aging. Compared to their older-looking counterparts, female study participants with fewer wrinkles also had lower blood pressure. Although the connection between the two issues remains unclear, there’s no harm in cutting back on sodium, a mineral that’s known to raise blood pressure. Not sure how to start scaling back? Head to your pantry and take a hard look at your shelf-stable soups. U.S. guidelines call for less than 2,300 milligrams of sodium per day, but many popular cans carry 40 percent of the day’s recommended salt intake in just one serving. But that’s not the only reason you should stay away from the stuff. Many soup cans are laced with BPA, a chemical that’s been linked to cancer, infertility, and weight gain. Our suggestion: Next time you’re craving something warm and comforting, head to the kitchen and whip up one of these best soups that burn fat instead. 

Pop-Tarts and breakfast pastries 

Put your hands behind your head and step away from the Pop-Tarts—and all of those sugary muffins and scones, too. You’re a grown up now; it’s time to start eating like one. Most sweet a.m. treats pack over a day’s worth of sugar into a standard sized serving that spells trouble if you want to become a parent one day and live to see your kids grow up. Sugary diets cause a slew of health problems, including insulin resistance, which can lead to PCOS, a condition that’s been linked to female infertility. And if you’re lucky enough to start a family despite your diet, your sugar habit may lower the odds you’ll live long enough to see your little one grow up. People who consume between 17 and 21 percent of their daily calories from added sugar have a 38 percent higher risk of dying from heart disease, compared with people who consumed 8 percent or less of their calories from added sugar, according to recent findings. To stay safe, ditch the junk and kick off your day with some of these best breakfast foods for weight loss instead. 

Special Protein Bars 

Fructose, dextrose, glycerin, sorbitol, zinc oxide, whey protein, palm oil. No, that isn’t the recipe for your niece’s Silly Putty, those are just some of the ingredients that go into Special meal replacement bar. Appetizing, right? “While younger folks can get away with skipping breakfast or simply eating a starchy ‘weight loss’ cereal or bar, research suggests that eating 20 to 30 grams of protein at each meal is ideal—especially as we age. Aside from its some ingredients and high sugar count, Special Protein Bars are not-so-special bar only packs 10 grams of protein, which won’t do much in terms of keeping you full and satisfied until lunch. If you typically reach for a bar like this, swap it out for a homemade protein shake. All of these best protein shake recipes are sure to satisfy your tastebuds and help you stay lean and fit for life. 

Cola 

If you and your spouse are thinking about starting a family, consider soft drinks like Coke and Pepsi your archenemies. The reason? They’re laced with potentially cancer-causing dyes and are the primary source of added sugar in the American diet. And not only does sugar negatively impact ovulation, but it’s also been linked to poorer sperm motility, too. Simply put, sipping the stuff may make it more difficult for you to conceive. 

Oreos 

Whether you like Red Velvet Oreos, the Birthday Cake variety or can’t live without the Mega-Stuff, all of these cookies have one thing in common: They’re filled with empty calories and waist-expanding fat. “When we’re younger, eating healthier seemed pointless when you could just go to the gym 24/7 to lose weight,” says registered dietitians. “Unfortunately, as the body ages, exercise still has plenty of positive benefits, but weight loss is often not one of them.” When it comes to dropping pounds, staying away from calorie-dense, hard-to-put-down snacks like Oreos is key. 

Cocktails and beer 

As we age, the body doesn’t metabolize alcohol as efficiently, and drunk junk food cravings become harder to ignore, warns dietitians. “It’s also increasingly difficult to get a good night’s rest with alcohol in your system. While you may have been able to get away with minimal sleep in your 40‘s, that’s not the case in your 40’s and beyond. Sleepless nights lead to carb and sugar cravings the next day, which can contribute to further weight gain. What’s more, alcohol sucks the moisture out of your skin, which temporarily makes fine lines more noticeable and, over time if you continue to booze, causes the skin to lose elasticity and form wrinkles. 

White bread 

Unless your go-to bread is made with whole grains, consider it a “Not That.” Though you may not think of the popular breakfast carb as a sweet indulgence, the body converts refined carbohydrates into sugar and then glucose, a nutrient that damages collagen and other wrinkle-fighting proteins. What’s more, when it comes to bread, bagels and even pasta, picking whole grains over refined will help keep your blood sugar levels even kneeled, aiding weight maintenance and weight loss, giving you a more youthful figure. 

Veggie burgers 

Finding your first gray hair is a day you’ll never forget. It’s one of those pesky reminders from Mother Nature that you’re a full-blown adult—and an unwelcome one at that. The best way to keep early graying at bay is to ensure you’re getting enough vitamin B12, a nutrient naturally abundantly beef. So unless you’re a vegetarian don’t cut the cow out of your diet. Worried about the fat and calories? Go for grass-fed. It’s naturally leaner than conventionally raised meat and packs higher levels of omega-3 fatty acids, which are known to reduce the risk of heart disease and turbocharge fat loss. 

Iced coffee 

Drinking a caffeinated beverage out of a straw—how most of us down our daily iced coffee—is a skin-aging double-whammy. During the day, we’re exposed to skin-stressors like UV rays, but while we sleep our cells repair themselves. However, downing too much caffeine can interfere with sleep quality, cutting into this rejuvenation time and prematurely aging the skin. What’s more, researchers have found that repetitive facial movements, like sipping through a straw, can cause fine lines and wrinkles. 

Instead of sucking down your daily iced coffee with skim, sip on hot green tea, which may ward off wrinkles by fighting inflammation and improving the skin’s elasticity. 

Sugar-free snacks 

If you’ve become thicker around the middle since turning 40, it may be a sign that your liver isn’t functioning optimally. Avoiding toxins like artificial sweeteners will help the vital organ work more efficiently, and in turn, slim your middle. To jump-start the detox process, kick foods make with fake sweeteners (like sugar-free gum, candies, and snacks) to the curb. And for more ways to slim your middle, check out these weight loss tricks. 

Produce loaded with pesticides 

Reaching 40 means that you’ve had four decades to accumulate toxins from food, which can negatively affect metabolism and hormone balance, explains Smith. Researchers have also found that men who consume the most pesticides through produce have far fewer motile sperm than guys who’ve eaten the least—not good news if you’re trying to start or expand your family. The most popular produce that has the highest amounts of pesticides and should be organic whenever possible include: apples, strawberries, grapes, celery, peaches, spinach, bell peppers, cucumbers and cherry tomatoes.  

Margarine 

Butter alternatives like margarine are often made with partially-hydrogenated oils, one of the most common trans-fats. You may have heard that this type of fat is linked to heart disease, but what most people don’t know is that it may also accelerate the skin’s aging process by making the skin more vulnerable to ultraviolet radiation. When the skin gets damaged by the sun, it breaks down the skin’s elastin and collagen. But that’s not all, studies have also found that eating margarine can cause chronic inflammation, which may also accelerate wrinkle formation. 

Healthy Choice Pineapple Chicken 

“When you were younger, you may have been able to starve yourself to drop a quick ten pounds before bikini season, but this is almost impossible once the age ‘odometer’ turns to 40. Not to mention, it’s really unhealthy, ” warns a registered dietitian. Skip the unappetizing microwave diet meals—they tend to lack satiating nutrients like fiber and pack excess salt, sugar (this meal has almost an entire day’s worth of the stuff) and chemical additives your body simply doesn’t need.  

Bacon 

Bad news, bacon lovers: This beloved breakfast food may make your skin start to sag well before your AARP card arrives. The reason: Sixty-eight percent of bacon’s calories come from fat, with almost half of that being the saturated variety. Besides contributing to weight gain and increasing the risk of heart disease and stroke, saturated fats can cause inflammation that accelerates skin aging. Bacon and other processed meats also contain sodium nitrate which, according to a 2013 study published in the journal European Cytokine Network, enhances oxidative stress. 

Oxidative stress can cause structural changes in collagen and elastin (the proteins that keep skin looking young), resulting in premature wrinkles, explains St. Petersburg Institute of Bioregulation and Gerontology researchers. Luckily, you don’t have to give up bacon altogether to keep your skin smooth. Just switch to a nitrate-free variety with less than 2 grams of fat and no more than 1 gram of artery-clogging saturated fat (like Applegate Natural Good Morning Bacon) and cut yourself off after two slices.  

Skinny coffee drinks 

When it comes to drinks laced with artificial sweeteners, just say no! Researchers say these Frankenfoods confuse our bodies by making us expect calories that aren’t there which interferes with our body’s ability to regulate what we eat. The result is what they call “metabolic derangements” like poor insulin response and elevated glucose levels, which can lead to fat storage and a host of illnesses like metabolic syndrome, type 2 diabetes, and cardiovascular disease. “If drinks with artificial sweeteners are a staple of your diet, it’s best to kick the habit to maintain health and prevent diseases throughout the aging process. 

Butter Popcorn 

In it’s purest form, popcorn is a healthy snack filled with energizing whole grains. But like many things, the food industry has managed transformed something wholesome into something harmful to our health. Butter Popcorn, for example, has three grams of artery-clogging trans fat per bag. That’s particularly alarming since the FDA has required trans fats to be removed from foods by 2018. 

Soy sauce 

Puffy, dark circles under the eyes tend to become more pronounced with each passing birthday—and being dehydrated makes matters even worse. To wake up looking refreshed, steer clear of moisture-sucking salty foods like soy sauce (a mere tablespoon of the stuff has a whopping 879 milligrams of sodium) and drink plenty of water. 

Salami and hot dogs 

Meat may be considered the ultimate man food but if you gobble down the wrong kinds, your sperm may pay the price. A 2014 study published in the journal Epidemiology found an association between eating processed meats like salami and hot dogs and lower sperm count. And interestingly enough, the meat’s saturated fat content—a nutrient previous associated with poor sperm quality—wasn’t to blame. The study authors hypothesize that there’s something that happens during processing that’s detrimental to sperm quality—they’re just not quite sure yet what that is. 

Coffee ice cream 

An after-dinner scoop of coffee ice cream—which has the caffeine equivalent to a half-shot of espresso—may have never messed with your sleep before, but once you’re in your 40s, caffeine can take more of a toll on the body. “As we age, our circadian rhythms change, as do our hormones, which can make us more sensitive to caffeine and affect our ability to sleep soundly,” says Smith. What’s wrong with getting a little less sleep? In a recent study of more than 500 participants, researchers found that losing a mere 30 minutes of shut-eye increased their risk of obesity by 17 percent! Yikes! Metabolism slows down as we age, so slacking on shut-eye will only add fuel to the waist-expanding fire.  

Doritos 

With each passing year, the body requires and burns fewer calories. This makes it all the more important to eat reasonable portions as you journey further into adulthood. Sounds easy enough, right? Sure. Until you pick up a bag of Doritos. Everyone knows that when you open a bag, you’re bound to polish it off—and it’s no surprise, really. The recipe for the popular chip was specially designed so that no single flavor overpowers another. When foods lack a dominant flavor, people are less apt to feel full and, in turn, consume more, say researchers. What’s more, one of the first ingredients on the food’s label is monosodium glutamate (MSG), an additive that’s been known to increase appetite and make foods taste more appetizing. With all of these factors working against you, it’s really no wonder you’re defenseless when Doritos come around 

Sports drinks 

Whoever invented the Gatorade Drink—the tradition in which winning sports teams dump coolers of the stuff on their coaches—was really on to something. One scan of the nutrition label and it’s clear: The sports drink is better off seeping into the sidelines than your stomach. Sure, it provides critical post-workout electrolytes, like sodium and potassium, but it also serves up a hearty helping of calories and sugar. And the fact is, you likely don’t need the extra calories and sugar found in the sports drinks—no matter how hardcore your Crossfit or barre class may be. “As we age, our metabolism slows, we’re also less active and more stressed which can change the way that the body metabolizes calories and sugar.” The less sugar you have in your system, the better it is for your abs and overall health 

Coffee creamer 

Coffee creamer and sunblock have more in common than you might think. They both contain titanium dioxide, an ultraviolet radiation blocker that doubles as a whitening agent. Besides lurking in many conventional creamers, it’s also found in seemingly ‘healthy’ bottles like So Delicious’ coconut milk-based varieties. The additive has been proven to cause liver and tissue damage in mice, and may also have health implications in humans, according to a recent review of the chemical. Coffee creamer is also typically packed with trans fats, often hiding under its lesser-known name: hydrogenated oil. Pretty much all of Coffee Mate’s products have this scary ingredient that has been shown to diminish memory in adults under 45 years old. If you’re working hard or don’t want to forget where you parked your car, this is one ingredient you should steer clear of. Need another reason to stay away? Nutritionists say trans fats can cause inflammation, which can exacerbate aches and pains, brought on as the result of a sports injury and aging. 

Author WellnessKichen Categories Drinks & Beverages, Health & Fitness Posted on 0 Comments

What Happens to Your Body When You Stop Drinking Soda

The changes are remarkable—yes, even when you give up the diet versions, too. 

Drinking soda is an easy habit to fall back into—it’s everywhere, and it’s easy to consider diet versions to be a relatively harmless vice. A sip for nostalgia’s sake or a quick caffeine hit can lead back to a three-a-day habit. 

We had two diet experts tell us what happens to your body once you finally give up the colorful carbonated menace for good. And—spoiler alert—in their view, soda isn’t just bad for you; it’s dangerous. 

You’ll reduce sugar cravings 

Cutting the calories from sugar-spiked soda is a no-brainer: At 150 calories a can, those can add up to serious poundage. But diet soda packs on the pounds as well—it’s just more passive-aggressive about it. “Artificial sweeteners affect our sense of satiety,” says Dietitians. 

“Our bodies have evolutionarily developed to expect a large amount of calories when we take in something exceedingly sweet, and those artificial sweeteners are from 400 times to 8,000 times sweeter than sugar. It causes a couple things to happen: The muscles in your stomach relax so you can take in food, and hormones are released. With artificial sweeteners, your body says, ‘Wait a minute, you told me you were going to give me all this high-calorie food.’ It can actually send some people searching for more food, out of lack of satisfaction.” 

You’ll lose weight 

“Even though diet drinks are calorie-free, they cause insulin to be released in your gut because their artificial sweeteners are sweet like sugar, and that actually prevents weight loss,”. “Insulin is your body’s primary fat-storage hormone, so it will have the body hold on to any extra fat. “Trying to lose weight by trading a Coke for a Diet Coke is doing the body just as much harm, if not more, because of all the chemicals in the calorie-free version.” While you’re weaning yourself off of your soda habit, add these fat burning foods to your diet, some of which actually block adipogenesis, the process by which fat is stored on your frame. 

You’ll increase your immunity 

The acidity in soda is bad news for your digestive system, eroding tooth enamel and worsening acid reflux. But diet sodas are especially treacherous for your gut—and the far-reaching bodily systems it affects. “Researchers are finding that artificial sweeteners may affect our healthy gut bacteria, which can affect everything from blood-sugar control to weight management to disease—how our immune system works and how our body responds to infection. 

You’ll Have Stronger Bones 

The caramel color in soda contains an artificially created phosphorus that can be bad for long-term bone health, says Dietitians. Phosphorous is a natural chemical found in foods like beans and grains, but the mutant variety found in dark soda is like a dinner guest who refuses to leave. “Basically, you’re taking something that exists in nature but making this hyper-absorbable form of it. “Your body doesn’t have the choice whether to absorb it or excrete it, so it can cause calcium to leach out of bones. It’s particularly bad for anybody with kidney disease. 

You’ll have more energy 

No shocker here: The caffeine in soda is not your friend. “Drinking too much caffeine can make you dehydrated, and it can overstimulate the nervous system, making you fatigued and exhausted,” says Dietitians. “I find that when people cut back on caffeine they have more energy because the caffeine causes very big highs and lows. 

In practice, Dietitians has seen what happens when you stop drinking soda, and it can lead to a positive domino effect. “There is way more energy for our bodies in real food than in processed foods,” she says, adding, “When people cut back on processed items, they often look for more fresh foods and make better choices. By giving up soda, it may seem like you’re making one change, but it can actually change a couple aspects of your diet for the better.” 

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Warning Signs Your Metabolism Is Slower Than It Should Be

Eating healthy, exercising, and still piling on the pounds? You could have a sluggish metabolism. 

Have you been counting calories meticulously, hitting the gym, getting plenty of sleep, and still not seeing the scale budge? It may not be your fault; your inability to shed those stubborn pounds could be because of a slow metabolism. 

Your metabolism is the process by which your body burns energy for basic bodily functions such as your heartbeat, brain function, and breathing. Since your metabolism burns food for fuel, those with a fast metabolism can seemingly eat whatever they want and not gain weight, while those with a sluggish metabolism have to work that much harder to lose or maintain their weight. 

Here are some of the biggest warning signs you have a slow metabolism. If you experience any of these, be sure to visit your doctor to get your thyroid tested—you could have hypothyroidism, or an underactive thyroid, which is ultimately responsible for your metabolism.  

You gained weight 

The biggest sign of a slow metabolism is unexplained weight gain. If you’ve been eating well and exercising and still packing on the pounds, it could be your metabolism. “[Gaining weight] very frequently goes unnoticed and is blamed on a presumed sense of increased appetite particularly among women,” explains Nutritionists. “This is commonly associated with hypothyroidism, which slows down the basal metabolic rate because of a lack of thyroid hormones which are essential to body’s metabolic activities.” 

You have difficulty losing weight 

Not only can a slow metabolism make you gain weight, but it can also make it super difficult to lose weight even if you’ve been counting calories and exercising extremely diligently. Nutritionists says you may have an inability to lose weight “despite eating a balanced or restricted diet.” 

You’re always tired 

With your body burning energy at a slower rate, this will cause you to feel fatigued more frequently. Aside from weight troubles, fatigue is the most common sign of a slow metabolism says Nutritionists. Your fatigue could be a slow metabolism, but it could also be one of the Warning Signs You Need to Change Your Diet—Fast. 

You have dry skin 

When you have a slow metabolism, your cells aren’t as active as they should be, which means they aren’t getting the proper blood supply. “As the skin fails to gain vital nutrients… the skin loses its luster. Also as your body tries to conserve heat, you don’t sweat as much. This can impact your skin, leaving it feeling dry and cracked. Of course, one solution is buying a moisturizer, but a more natural, diet-based intervention is to stock up on good food. 

Your nails are brittle 

Similarly to how a slow metabolism affects your skin, you may also notice changes in your nails due to lack of nutrients being absorbed by your body. Some common changes include more brittle nails and increased ridges to your nails. 

You’re losing your hair 

The same processes that impact your skin and nails also affect your hair. A slow metabolism can impact your hair’s ability to grow and regenerate. Doctors points to a lack of sufficient micronutrients from a slow metabolic rate that can cause your hair to fall out. 

You get frequent headaches 

When your thyroid hormones are out of whack, which happens with an underactive thyroid, this can trigger headaches or even migraines. 

You keep forgetting things 

Too little thyroid hormone, which regulates your metabolism, can cause poor memory and make you forgetful. 

You’re always cold 

Being cold all the time is a symptom of hypothyroidism, which also slows down your metabolism. If you’re cold all the time, odds are your thyroid isn’t as active as it should be—and neither is your metabolism. “Heat is generated with body’s metabolic activity. A slow metabolism can lead to a decreased core body temperature, she says, which is another sign of hypothyroidism. 

You’ve lost your sex drive 

Low levels of thyroid hormone could mean low levels of sex hormones like testosterone, which may impact your ability to get in the mood. 

You’re feeling depressed 

Since hypothyroidism slows down processes in your body, it’s no surprise your mood can take a hit, too. Depression has been linked to a slow thyroid, and therefore a slow metabolism. 

You have a low pulse rate 

If you’ve noticed your heartbeat slowing down, it could be because of a slow metabolism. “Pulse rate is directly proportional to metabolism, hence a slowed pulse rate occurs in conditions that slow down the basal metabolic rate. 

You crave sugar and carbs 

A slow metabolism is often linked to insulin resistance says Nutritionists. “[Insulin resistance] is a common metabolic condition that means your cells are resistant to the action of insulin, a hormone produced by your pancreas that regulates how your cells metabolize energy. “If your body is resistant to insulin that causes chronically slow metabolism.” 

One sign of insulin resistance is a constant craving for sugar and carbohydrates. Since your body isn’t properly utilizing insulin, your cells can’t absorb the glucose in your body, leading to sugar and other carb cravings, she explains. The problem is, the more sugar and refined carbs you eat, the more your body can’t process them, and the more likely you are to pack on excess fat, experience energy slumps, and feel fatigued. 

You have menstrual problems 

“The most common cause of slow metabolism is a thyroid disorder (hypothyroid). The thyroid gland is the ‘master control gland,'” explains Nutritionists. “It helps to regulate other hormonal functions including reproductive hormonal functions. If the reproductive hormones aren’t being produced normally, menstrual problems can occur.” If your cycle is irregular or you are experiencing more cramping than usual, be sure to visit your doctor. 

You’re constipated 

Having trouble going to the bathroom? A slow metabolism can impact other processes of the body, including how often you hit the restroom. “With slower metabolism, the bowel transit time is slower too,” Dr. Besser explains. “It takes longer for food to travel through the GI tract and be properly digested, thus constipation occurs.” If metabolism isn’t to blame, your GI problems could also be caused by these Foods That Cause Digestive Problems.

Author WellnessKichen Categories Drinks & Beverages, Health & Fitness, Healthy Eating, Mental Wellness, Metabolism, Nutrition & Diet, Weight Loss Posted on 0 Comments

Health Mistakes You Need to Stop Making After 40

It’s time to face reality: you’re no longer a spring chicken, so it’s time to stop acting like one. 

If you’re seeing this, congrats! You made it past 40! Now keep reading this story so you can make it to 80 and beyond. We asked the country’s top doctors, nutritionists, and mental health professionals how you can optimize yourself and live happier, healthier and longer than ever. Click through to discover how. 

Be Aware of Hormonal Factors 

It’s hard not to notice the changes our bodies go through, but the underlying causes might not be so obvious. “We can experience hormonal changes as we get older, which can change the way food is metabolized and the way our bodies use and produce energy,” says Nutritionist. “As a result, it can be a frustrating reality for many when they notice more fat around their middle (especially for women).“ 

Out Mantra: Come to terms with the fact that your body simply does not process food the same way and commit to a mindful lifestyle in which you’re able to make healthier choices. 

Balance Your Blood Sugar 

It’s not an exact science, but changes in mood, energy or sleep can signify that your blood sugar might be out of whack. “It’s important that we’re eating consistently for blood-sugar balancing which is really the key [to staying fit in your forties]. The fat that tends to collect around the midsection is all about blood sugar and cortisol levels. 

Out Mantra: A good way to stabilize things is to avoid the blood sugar spikes and crashes caused by empty carbs like white bread and pasta.  

You’re Likely Over Caffeinated 

Chances are it’s not the first time you’ve been told to scale back on the coffee, but it’s about time to do it! “For caffeine, I’d suggest about one glass per day. Depending on what you’re having, that’s between 35-80 mg per day, but really no more than that. “Also know that decaf does not mean caffeine-free.” Too much caffeine can cause insomnia, irritability and, when used as a quick fix for an energy dip rather than reaching for whole foods, you rob your body of a chance to fuel itself properly, which won’t fix the underlying fatigue. 

Fuel Energy Dips With Whole Food—Not Junk 

It doesn’t matter how old we are, energy dips and wacky cravings can always throw us for a loop. “People don’t clinically have blood sugar control issues, but they can feel when their blood sugar is not well balanced. “Clues to that are feeling really fatigued throughout the day, waking up super tired, or having energy crashes. When it’s crashing we likely need to be fed, but what happens is that people caffeinate which can make it worse.” 

Out Mantra: Reach for protein-rich or healthy-fat items like chicken, fish, or nuts when you feel your battery dying to level out your blood sugar. 

Don’t Supplement Without Speaking to a Professional 

It’s easy to get pulled into the world of quick fixes and “magic pills,” but tread with caution when it comes to supplementation. “I recommend getting your vitamin D checked to see how much, or if, you need to supplement,” says Smith. “Most people can benefit from a probiotic or fish oil supplement, but it’s always wise to have a conversation with a professional about your diet and have someone with trained eyes look at your blood work.”  

Schedule Sleep 

When you were 20, you might have gotten away with getting only four or five hours of sleep, but those days are long gone. You’re likely being pulled in a million different directions, but it’s crucial to your health and sanity that you schedule adequate sleep each night. “We need seven to eight hours of sleep per night,” says Smith. “Also, as we get older we might need more sleep.” 

Cut Out Empty Calories Once and For All 

One of the biggest changes we experience in our 30s and 40s is how our body uses and processes calories. The ever-feared slowing of the metabolism is actually somewhat of a reality. “Focus on cutting out empty calories, because they add up quickly and don’t leave you feeling full. Avoid wasting your nutrient needs on empty calories items like chips, soft drinks, and latte syrups. 

Eat Breakfast Within One Hour of Rising 

If you’ve never been a breakfast person, it’s better late than never. “Meal timings are really important for your metabolism,” says Nutritionists. “The best thing we can do is make sure that we’re re-fueling our bodies by eating breakfast within the first hour of waking up.” 

Eat Every 4-6 Hours 

Not only is it important to kickstart your metabolism first thing in the morning with a healthy breakfast, but to keep it humming you’ve got to eat consistently throughout the day. Nutritionists suggests eating every four to six hours post-breakfast to keep your body fueled and using energy efficiently, which can assist with any fat burning goals. 

Aim For 20-30 Grams of Protein Per Meal 

You don’t have to be a bodybuilder to seek out protein consistently. The nutrient is crucial to maintaining and building muscle mass as we age. “It’s important to make sure we have 20 to 30 grams of protein at every meal. That’s ideal to help keep that muscle mass strong,” says Nutritionists. The more muscle you have, the less overall fat sits on your body. “Less muscle mass means a higher body fat percentage. At rest, lean body mass is active, burning calories, which is why having more lean muscle means a faster metabolism. Fat, at rest, is inactive, so overall metabolism is slower. 

Reach for More Antioxidants 

By now you probably know that antioxidants are healthy, but the nutrients are especially important as we age in order to prevent and fight against problems that may arise such as skin damage or even certain cancers. “I also think as we go into this age we’re thinking about antioxidants and cell health. Maybe our joints are aching a little bit more. So you should be incorporating a good amount of antioxidants from fruits, veggies, nuts and beans into your diet. 

 

Get In Your Omegas Every Day 

In the last decade, fats became trendy. But regardless of hype, healthy fats like omega-3 fatty acids are incredibly beneficial to your health and body functions. “By increasing omega-3 intake, you can really help decrease joint pain. In your 20s, you never felt your joints at all — you just thought you were Gumby — but now is the time to be kinder to your joints in order to stay active so that you have the ability to do the things you like to do. 

Out Mantra: Wild salmon is our favorite go-to source for omega-3s. 

Modify Your Movements 

It may suddenly feel like you have to erase everything you’ve learned in the last 20 years or so regarding exercise, but there’s no need to drop your favorite workouts — just modify. “Find different modifications for your activities and stay positive about it. You may not be able to go out and do the long runs you used to do or lift as heavy, but there are still great lower-impact options such as cycling or doing lighter lifting with more frequent reps. 

Make Your Diet More Heart Healthy 

When you were younger the last thing you probably thought about was your heart health, but being mindful of your ticker is very important as we get older. The earlier you make heart health a priority, the better because prevention is the most effective measure you can take. 

Out Mantra: “Focus on higher fiber foods and lower cholesterol foods to make sure your heart stays healthy. Also, look to healthier fats and oils and try to omit some more processed meats like bacon. 

Kick Up Your Calcium Intake 

At this point in your life, you should also be thinking about bone density and what you can do to strengthen it. “After the age of 40, it is important to make sure you maintain healthy bones to avoid developing osteoporosis. It usually occurs in people over 50 and increases risk of fractures. To maintain bone density, consume 1,000 to 1,200 mg of calcium daily along with vitamin D and moderate exercise. About three servings of dairy will suffice, but talk to your doctor if you need additional help fitting in your daily dose. 

Supplement with B12 

Older adults typically have a higher risk for vitamin B12 deficiency because of our ability to absorb the vitamin decreases. “Vitamin B12 is important for proper nerve function and red blood cell production. Older adults should aim for 2.4 micrograms per day. B12 can be found in dairy, eggs and fish. However, it’s always a good idea to consult a professional to make sure you’re getting an adequate amount and if not, they can suggest options for supplementation. 

Work on Prevention 

Your 40s can be a hectic time, thanks to career moves and family. The reality is that the chaos likely isn’t going away anytime soon. “I think it’s important to really realize that things are not going to get better, so prevention is your best key. “Start working on yourself today versus 10 years from now. We know that, on average, people are gaining 1 to 2 pounds per year, so if you’re working toward it now and your metabolism is still functioning well, I think it’s really helpful in the long term.” 

Buy New Plates 

Sometimes cleaning up your diet is as simple as buying new dishware. “Using smaller plates to cut back on your portion sizes can be helpful. Ditch the 12-inchers and start using the 9-inch ones.  

Make It a Group Effort 

You may feel like you’re juggling everyone else’s priorities but your own, but it’s important to realize you don’t have to go about your own goals solo. “Our 30s and 40s can be a pretty busy time for work, family and friends, and so planning in advance can be really helpful,” says Nutritionists. “Even if you’re meal prepping with friends, meet up on a Sunday to do a healthy meal swap for the week. With something like that, at least you’re eating at home versus going out to eat.”  

Advocate For Yourself 

Just because you put everyone else’s needs first doesn’t mean you have to throw your own needs out the window. More than ever, it’s important to make room for yourself. “I think that between work, social life and family, it doesn’t necessarily get easier, so you have to advocate for yourself. “Make sure you’re getting good sleep, that you’re being active and that you’re incorporating those key pieces in a healthy lifestyle. It’s also important to make time to do the things you enjoy doing, rather than beating yourself up at the gym, when you have a free moment.” 

Phone a Friend 

If you find yourself cutting your runs or walks short due to boredom, recruiting a friend can help you get to the finish line. “Enlisting your friends to go on a walk can make it more entertaining for you, which can actually end up making the activity or walk last longer. If plans don’t match up, try calling a friend on your daily walk to help make the activity more enjoyable so you’ll stay engaged and follow through. 

Toss Complicated Recipe Books 

It’s hard enough gathering the whole family for a meal and finding the time to make it in the first place, so don’t beat yourself up if you skipped that fancy lasagna recipe tonight. “Try to find the most bang for your buck foodwise. “Look for things that are convenient to make versus a two-page recipe. Most of the time, that isn’t really feasible anyway.” Cutting back on the prep will make achieving your health goals that much easier. 

Test Out a Meal Delivery Service 

What better way to reduce time spent making healthy meals than by delegating the responsibility? “There’s a shift toward pre-made foods or meal-delivery services,” says Nutritionists. “For families who eat at home, this could be helpful, as long as they’re catering to their nutrition needs.” Need some help selecting one? 

Talk to a Dietitian 

 What may have worked for you 20 years ago, may not cut it anymore. It’s vital to consult an expert when it comes to nutrition to ensure that you’re meeting the needs of your changing body. “Meeting with a Registered Dietitian can help you navigate the food base that’s out there, whether it’s food you make at home or if you’re eating out. They can give some good advice for getting healthy food on the go and point out healthy food choices overall,” says Nutritionists. 

Keep Moving No Matter What 

 Whether you’re able to run, walk, swim or ride a bike—whatever you do, don’t stop moving. “Once we reach age 30, our bodies start losing muscle mass — about half a pound of muscle a year,” says Zuckerbrot. “This results in a slower metabolism. Inactive people can lose up to 3-5% of muscle mass per year. Staying active can help reduce this.”  

Make a True Effort to Switch Up Your Diet 

 If you haven’t realized yet, hitting the gym extra-hard won’t undo the damage of that burger and fries the same way it did 20 years ago. “If a person eats the same exact thing they ate in their 40s and 50s as they did in their 20s, they’ll experience weight gain because their metabolism is slower and because they have naturally less lean muscle mass. Get serious and start being more mindful and choosy with your food options. Fine-tuning your eating habits now will allow your body to function better long term. 

Scale Back the High-Intensity Workouts 

 You may have felt unstoppable in your prime, going for five-mile runs and lifting heavy weights. But as we age, our bodies aren’t able to tolerate the same level of intensity. “As we get older, we might have different body aches and things might feel different. When you’re young you can get away with doing more high-intensity workouts and I think people really rely on that to stay fit and thin. However, while movement is super important, we need to do what is good for our bodies as we get older. 

Don’t Try to Out-Exercise Your Diet 

 If you’ve been one to hit the gym extra hard after a weekend binge, you’re not alone. Often we turn to exercise to correct diet mistakes, but that solution doesn’t last forever. “I’ll see a lot of chronic exercisers that will use exercise as a form of getting rid of calories,” says Smith. “Our ability to do that as we get older changes — our bodies change, and our metabolism changes.” 

Out Mantra: It’s important to separate food versus exercise and focus on eating well. Make exercise something that’s not going to beat your body up.” 

Strength Train 

 We experience a big change in the ratio of body fat to muscle as we age because it becomes more difficult to build and maintain muscle mass. “After the age of 40, people should try to maintain, if not increase, their muscle stores and lean body mass,” says Zuckerbrot. “More lean muscle will lower body-fat percentage and keep metabolism from slowing down. Strength or resistance training is more effective than cardiovascular activity in the preservation of precious muscle mass. A study done by the Journal of Applied Physiology showed that resistance training significantly increased lean body mass in participants, while cardiovascular exercise significantly decreased it.” 

Be Wary of Cardio 

 Any kind of movement is beneficial to your overall health, but beware of the appetite-boosting effect of a heavy cardio workout if you’re trying to maintain or lose weight. “Cardio stimulates appetite and people end up eating more sometimes than if they hadn’t worked out. “People often feel entitled to eat more post-activity, overestimate calories burned in the gym and underestimate caloric intake.” 

Start a Food Journal 

 If you’ve never logged what you eat, doing so might increase your weight loss or fitness results tenfold. Food journaling is a good way to stay accountable to what you eat and how often you work out. By writing down your progress and reviewing it regularly, you can better assess your starting point and pick out any areas that may be holding you back. 

Meditate 

 Going to the gym will strengthen your body, and meditating will work out your mind. Research published in JAMA Internal Medicine suggests that taking time to meditate daily can help reduce stress, anxiety, depression and even pain. If you’ve never tried meditating, yoga can also be a good practice to start with to help ease you into that type of mindful state. 

Stop Avoiding the Doctor 

 It can be incredibly beneficial to consult a trainer on matters of fitness and to reach out to a dietitian to help put together a healthy eating plan, but when it comes to basic health practices you should be seeing a doctor annually as a method of prevention. “It’s important to regularly check in with your health-care team as we get older. Everyone should have a primary care doctor or internist who knows their medical history, as well as specialists, as need be. It’s important also to listen to our bodies. If something hurts, don’t ignore it—It hurts for a reason, get it checked out!. 

Fill Up On Fiber 

Fiber was important two decades ago, and it’s still important now. “Fiber helps keep bowel function regular, helps lower risk for colon cancer, and is good for overall heart health. Aim for over 30 grams of fiber per day. 

Out Mantra: Fiber is found in fruits like raspberries, vegetables like artichokes, whole grains like beans, peas, and legumes. 

Increase Potassium Intake 

Although we’re not saying you should need to double your banana consumption, it is important that you increase your potassium intake. “Increasing potassium intake and lowering sodium or salt intake can help lower risk for high blood pressure. Good sources of potassium include most fruits and vegetables like bananas, potatoes, avocados, and spinach. 

Minimize Your Micro-Stresses 

 A bad commute, a sniping co-worker, a long line at the Whole Foods—these little micro-stresses, which we tolerate every day as a part of life, can lead to a macro problem. Stress, as we’ve learned, taxes your heart. 

Out Mantra: Meditating for 10 minutes every morning can help you better face whatever comes your way. 

You’re Not Foam Rolling 

 Foam rollers—you know, those hardened tubes made from, yes, foam, at the gym—work wonders on sore joints, bad backs and tired muscles. (They also help stimulate the lymphatic system, which can make you feel more relaxed.) 

Out Mantra: Add five minutes of foam rolling before every workout, or when you’re relaxing in front of the TV, and see what we mean. 

You Think the Grass is Greener 

 Most of us spend decades working hard enough to own a proverbial house with a lawn—only to look at your neighbor’s and think, “I want his.” 

Out Mantra: At your age, it’s entirely appropriate to be ambitious. Just don’t confuse ambition (i.e. working to get what you want) with envy (i.e. not being happy with the amazing things you have). 

You’re Compromising 

 You can enjoy your midlife without the crisis. One way is to eliminate regrets smartly and systematically, instead of letting them pile up. 

Out Mantra: Make a list of the ways you’ve made compromises in your life—we mean the compromises that make you feel less like you. Then examine and unpack each, and write down how you’d like things to be better six months from now. Then work with a professional—career counselor, therapist, life coach—to achieve what you want, without blowing up your life. 

You Think You Can Do What You Did 

After 40, don’t stop living—just live differently. If you stayed out until 4 a.m. every Thursday, Friday and Saturday night back in your 30s, consider going out to the club just one night a week these days, or leave a few hours earlier (particularly if you have children who wake you early). 

Out Mantra: It’s important to realize that this isn’t scaling back. It’s you evolving into a newer, healthier you—one who needs seven to nine hours of sleep consistently.  

Author WellnessKichen Categories Drinks & Beverages, Health & Fitness, Healthy Eating Posted on 0 Comments

Foods That Ease PMS Symptoms

Pop some pumpkin seeds 

If you’re cranky and seem to snap at the drop of a hat in the weeks leading up to your period, we can’t say we blame you. PMSing is never a good time! The good news is, you get through Mother Nature’s visit without making your man wish he never put a ring on it. How? By munching on pumpkin seeds. The tiny yet powerful seeds may be able to ease your symptoms (and are likely the answer to your roommate’s prayers). Just one ounce of the seeds serves up 75 percent of your day’s magnesium which can make you nicer and ward off water retention (it’s a win-win!). The nutrient can also help relax your blood vessels, nixing painful PMS headaches, too. Mix pumpkin seeds into your salads and veggie side dishes for a touch of crunch and some much-needed PMS relief. 

Dreaming of Daiquiris? 

Debloat with dressed up melon 

Having a hard time buttoning those skinny jeans that just fit a couple days ago? Breathe easy: you didn’t gain weight! In the days leading up to your period, your body begins storing sodium and fluids. Instead of trading in your favorite pants for sweats and leggings, try munching on honeydew melon to de-bloat. Research suggests the fruit contains a compound called Cucumis melo, a diuretic that helps flush excess fluid from the body. That sugar and alcohol-filled daiquiri you’re craving, however, does the opposite. The bottom line? Skip the fruity cocktail and stick with the fruit if you want to zip up your pants. 

Instead of noshing on the fruit plain (boring!), make a mint, cilantro and melon salad. Here’s how: Combine chunks of honeydew, fresh lime juice, chopped cilantro, mint and a touch of sugar in a bowl. Mix together and scarf it down. 

Dreaming of Death by Chocolate? 

Open up a can of beans (hear us out) 

Before we even get into their benefits, you should know this is leading to a brownie recipe. Beans are a magnesium–rich food that helps boost serotonin levels and diminish water retention. When choosing a can to prepare, stick with no salt-added varieties. Sodium can make your body hold onto water, undermining the bean’s bloat-busting effects. Bonus: These small but mighty seeds are antioxidant-rich and loaded with other good-for-you nutrients like iron, fiber, copper, zinc and potassium. Add beans to salads, soups, or whole-grain pastas and rice dishes. Craving something more indulgent? Here it is, folks, the healthy bean brownies we promised: Blend 15 ounces of black beans and 1 cup of water together in a blender. Combine with a package of organic brownie mix and combine until smooth. Bake in a greased baking dish for 25 minutes on 350 degrees F. 

Craving Movies and Popcorn? 

We give you permission to indulge 

Yes, you just read that right! Popcorn is a powerful PMS fighter for the same same reason Ezekiel bread is beneficial– it’s a whole grain that boosts the production of serotonin. Stick to unsalted varieties like Newman’s Own Organics Unsalted Pop’s Corn to keep salt-induced bloating at bay while simultaneously improving your mood. So go ahead, pop a fresh bag and turn on Netflix. If there’s any time you get a free pass to binge-watch Scandal guilt-free, it’s this week. Just pass on the red wine. 

About to Down That Whole Sleeve of Cookies? 

Toast up a piece of bread 

If every month, like clockwork, you get wild cravings for cookies and as emotional as you did the first time you watched The Notebook, you’re not alone. The tears are flowing and your appetite is going wild because your serotonin (the mood-boosting, feel-good hormone) levels have dipped. Carb-rich foods (like those cookies calling you like a siren song) help to increase the amount of the hormone in your system. That’s why those cravings are so hard to say no to— your body is hunting for a hormonal overhaul. Instead of caving to your inner Cookie Monster, turn to a healthy source of complex carbs like whole grain bread. The raisins in the Ezekiel 4:9 Cinnamon Raisin Sprouted Whole Grain Bread provide natural sweetness to nip your sugar craving in the bud while the vitamin B6 and manganese-rich whole grains help boost your mood. Toast up a slice as a mid-morning mood-boosting snack. 

Drowning Your Depression in Donuts? 

Fight the blues with a bit of yellow instead 

If during Mother Nature’s monthly visit you typically feel so blue you want nothing more than to lie in a dark bedroom, we may have the cure you’ve been looking for: saffron. A British Journal of Obstetrics and Gynaecology study found that consuming the yellow-hued spice can significantly reduce PMS symptoms including feelings of depression. How? The spice increases serotonin levels, which typically drop before menstruation. Although saffron is one of the most expensive spices, a little of it goes a long way. Use it to whip up African, Middle Eastern, and European-inspired dishes and reap the PMS-busting benefits. The only caveat? You’ll need to crawl out of bed to do your cooking, or cajole your significant other into whipping up dinner (just promise them you’ll do the dishes). 

Sporting a Stubborn Craving for Chunky Monkey? 

Make a healthy variety at home 

In the weeks leading up to your period you do you speak without your edit button or turn into Cruella Deville? If you said yes, that’s totally okay. Luckily for you, if you’re looking to reel it in a bit, we have a sweet suggestion: banana ice cream. A 2010 study of nearly 3,000 women published in The Journal of Steroid Biochemistry and Molecular Biology found that consuming calcium-rich dairy products with added vitamin D can lower the risk for nasty PMS symptoms by as much as 40 percent. Vitamin-D fortified milk fits the nutritional bill. Although you may typically reach for skim milk because it’s the lowest in calories, vitamin D is fat-soluble, which means you won’t get all the benefits unless you opt for a varieties with a bit of fat. Pour some into your morning oatmeal to reap the benefits all day long. Or if you’re craving some Ben & Jerry’s try making our Banana Milk, a healthy spin on their classic Chunky Monkey (fudge chunks and walnuts not included, sorry). Simply blend a ripe banana with a half-teaspoon of vanilla and a cup of milk, pour in a cup and guzzle it down. Bonus: bananas help fight PMS-bloat. 

Do You Self-soothe with Chocolate? 

Try chia seeds instead 

Heidi Montag is downright terrifying, so it’s really no surprise that L.C. spent the majority of her time on The Hills crying her eyes out. If you blubber and bawl half as much as she did on air while you have your period, you’re in serious need of a nutritional fix. Adding some omega-3s to your plate may just do the trick. Researchers think the nutrient may function like an antidepressant, although they aren’t sure exactly which mechanisms are involved quite yet. Some researchers believe the nutrient makes it easier for serotonin to pass through the cell membranes; in turn, making the effects of serotonin more powerful. While omega-3 can be found in salmon, enriched eggs, and grass-fed beef, we like chia seeds because they are portable and easy to pop into just about anything. Add the small, but mighty seed into cereal, smoothies, and homemade baked goods to boost your intake and keep menstrual blues at bay. 

Author WellnessKichen Categories Health & Fitness, Healthy Eating, Healthy Habits, Metabolism Posted on 0 Comments

Best Foods to Ease a Stomach Ache

Get fast relief with these natural cures that ease an upset tummy. 

There’s nothing worse than the gas, bloating, nausea, and overall discomfort when stomach troubles strike. From diarrhea to queasiness, it can be debilitating—and all you want is some relief as fast as humanly possible. 

The good news? The next time you’re stuck on the toilet or laid up in the fetal position from gas pain, you don’t have to suffer so much because quick and healthy cures may actually already be in your kitchen! These are the foods that are proven to cure an array of stomach ailments—and for more staples to keep stocked for a healthy life and smarter cooking. 

Ginger 

One of the most surefire ways to soothe an upset tummy is with ginger—a remedy that’s been used since ancient times. “Its properties naturally relax the intestinal walls. “Try a cleansing light broth with ginger and shredded chicken or carrots, or sip a homemade ginger tea.” 

A recipe: Peel six to eight thin slices of ginger, quarter one lemon and place it all in four cups of water. Bring the heat up to a boil then reduce to a simmer for five minutes! “This makes a few servings, so you can sip on it throughout the day and it tastes incredible.  

Gluten Free Oatmeal Bowl and Slippery Elm 

“Stomach aches have so many different causes that it’s important to treat the cause, not the symptom. “However, the main cause of most stomach discomfort is gas or bloating. This kind of discomfort—along with an irritated digestive track—requires soothing foods, which contain a good amount of fiber to keep things moving. I recommend a small bowl of gluten-free oatmeal, made with rice or almond milk and slippery elm powder. Oatmeal is a great source of fiber, and the herb slippery elm is mucilaginous, which means that it coats the whole of your digestive tract with a soothing and healing film.” To make this combo: Mix one cup of gluten-free oats with two cups of non-dairy milk in a small saucepan over a medium heat. Simmer for five minutes until the oats are cooked. Stir in one tbsp slippery elm powder. Top with cubed apple, walnuts, and a couple of chopped dates. 

Banana and Almond Butter 

A gentle-on-the-stomach snack is banana slices with almond butter on whole grain toast. “Bananas are easy on the stomach and help you restore normal bowel function because they contain a natural ingredient called pectin. 

Milk 

“Soothing your stomach can be as simple as drinking a glass of milk, which contains calcium. “It will help balance your stomach’s pH level.” 

Lemon and Cinnamon 

Add lemon and cinnamon to tea, oatmeal, water, or any other foods that are lighter on your stomach. “Lemon and cinnamon are great ingredients that contain antioxidants that help support the mucous layer in the stomach and small intestine that can be the cause of aches if you have an ulcer. 

Apple Cider Vinegar 

Using apple cider vinegar when you have an upset stomach seems counter-intuitive because we know vinegar is an ‘acid’—the very thing that you’re told to stay away from when your stomach is ailing. “But when the vinegar is truly raw and unpasteurized—the kind that’s cloudy— it has wonderful, alkalizing effects. “It’s an antidote for Gastroesophageal Reflux Disease and acid reflux.”  

Papaya 

There’s magic from Mother Nature in the deliciousness of papaya; the enzymes papain and chymopapain help break down proteins and soothe the stomach by promoting a healthy acidic environment. Eating papaya can encourage digestion, ease indigestion, and also help with constipation. Your local grocer doesn’t carry papaya? You can take papaya extract tablets, which are sold at your local health food store. 

White Rice or Boiled Potatoes 

As a general rule of thumb: “the blander the better,” when your stomach is giving you trouble. Plain white rice or boiled potatoes can ease diarrhea and loose stool by absorbing fluids and adding bulk to your stool. 

Applesauce 

Apples, like bananas, contain pectin, which is a great way to relieve diarrhea. Applesauce—instead of whole, raw apples—are a better choice when your stomach is upset because it’s a much easier form to digest. Otherwise, we don’t really recommend it since it’s pretty low in fiber—unless you’re using it as a baking swap, that is! 

Yogurt 

Dairy is usually a food group you’re told to stay away from when you’re stomach is upset. But plain yogurt that is labeled as having “active cultures” or probiotics, which increase the number of good bacteria in your gut. This will help with digestion and get rid of that bloated, uncomfortable feeling in your stomach that makes you feel like you can’t even get up off the coach. 

C.R.A.P. 

This, er, memorable acronym stands for “Cherries, Raisins, Apricots, and Prunes.” They’re all fruits with fiber—which are natural ways to “loosen things up” when you’re constipated. 

Mint 

Mint—added to tea, preferably—is a soothing way to relieve gas and decrease that painful and uncomfortable cramping that comes along with it. Mint can reportedly help with the flow of bile and acids in your stomach! 

Aloe Juice 

Sold in health food stores, aloe juice can coat your stomach to relieve heartburn and stomach aches. But just keep in mind that while the juice is great for pushing toxins out of your system and clearing things out, you must drink it in moderation because it acts as a laxative. 

Fennel 

If you’re feeling particularly gassy or stomach ache-y, chew on half a teaspoon of fennel seeds or some fresh fennel. Fennel is like a natural Gas-X and helps flush toxins from your system. 

Caraway Seeds 

Caraway seeds (similar to fennel seeds, but still different!) are filled with vitamins and minerals so they stop the growth of bad bacteria that’s the culprit of indigestion, gas, or bloating. Grab a handful to snack on after eating a meal to nip any problems in the bud before they happen—or as soon as you start to feel gassy. 

Author WellnessKichen Categories Health & Fitness, Healthy Eating Posted on 0 Comments

Ways to Get Motivated for Morning Workouts

Need some motivation for that morning workout? 

Forget the snooze button; it’s time to wake up and get your sweat on! Multiple studies have shown that morning workouts can lead to eating better, feeling more awake, and having an overall healthier day. But let’s face it—working out isn’t always the easiest task to take on, especially when you have to peel your eyes open and be up before the sun. So, how do you change that? There are some painless ways to trick yourself into making an A.M. routine easier. 

HAVE A GOOD PLAYLIST 

Whether you’re going for a run, hopping on the bike, or pumping some iron, a workout playlist is always a must! Studies have shown that energizing music can heighten your performance and keep your energy up. Choose a music genre that will make you forget what time it is and boost those exercise endorphins. 

PREP YOUR JAVA THE NIGHT BEFORE 

Drinking a black coffee first thing is a great way to start your healthy routine. Instead of taking any unnatural pre-workout supplements filled with ingredients that no one can pronounce, coffee is a simple, healthful option. Make it the night before and leave it in the fridge overnight; in the morning, drop in a few ice cubes. Not only will coffee boost your energy, it also speeds up metabolism and helps aid fat loss. This is a cold brew that is sure to wake you up! 

SPLASH YOURSELF 

When the alarm is going off and you have to drag yourself out of bed, there’s only one thing to do before crawling back in bed—splash your face with cold water. This is an automatic wake up that will get you started and ready for the day. 

FIND A BUDDY 

Everything is more fun when you have a friend to do it with! Find someone to go on runs with, carpool to the gym with, and talk about your progression. It’s easier to have a friend helping you become fit by encouraging each other to keep going—especially on those days that you just feel like saying no. Buddying up and getting social is also one of the overall how to be happier in life! 

PLAN YOUR OUTFIT 

Forget the excuse that you don’t have enough time in the morning! Set out what you’re going to wear for your workout the night before (and to work!) and save yourself from all the fuss. Rather than wasting time rummaging through your closet, having an outfit laid out will make it easier to get dressed and go. 

HAVE SNACKS PREPARED 

If you’re the type of person who knows they can’t start a workout without some fuel in them (because then all you’ll think about is food), make a small snack that will satisfy any cravings. This way, you can actually focus on your workout and it will leave you in less of a starvation mode so that you can control your post-workout appetite!  

HYDRATE HYDRATE HYDRATE 

Drink water before you go to bed, when you wake up, and during your workout. Water will keep you hydrated and energized to get you along. Eight 8-ounces glasses are recommended each day; but if you’re getting a good sweat on, that means to eventually drink more! 

GET TO BED! 

Getting yourself to sleep is a major part of the success of your morning workout. You’ll feel a big difference between getting eight hours as opposed to only five or six. Try to keep to going to bed at the same time each night and limiting the number of distractions (like your phone or TV) going on around you. 

MOVE YOUR ALARM CLOCK 

Set your alarm clock (or phone) so it’s away from your bed; this way, so when it goes off, you have no other option but to get up and turn off the alarm. Instead of going back to bed, stretch your body and start your morning routine. Tip: change the tone of your alarm clock to some music that’ll pump you up to get your energy going right off the bat! 

START SLOW BUT STEADY 

If you’re not used to getting up early in the morning for a workout, start slow and go for light jogs or some movement on the elliptical. Get your body used to moving that early so that it starts to feel like you’ve always been doing it. Eventually, you’ll start feeling more awake and ready to challenge yourself. Just like there are lots of bad habits that make you fat, there are good habits that make you thin over time! 

TRY SOMETHING DIFFERENT 

Instead of sticking to the same routine each day, set up something new to do a few times a week. You can start looking forward to trying out these new workouts—and maybe even find what fits you best and that you can’t wait to wake up and do! 

LOOK FORWARD TO BREAKFAST 

Make a post-workout breakfast that makes the sweat all worth it! Go for something full of nutrients like avocado on Ezekiel toast, a veggie omelet, or a morning smoothie. Avoid a breakfast high in sugar and simple carbs (i.e. cereal), and stick to ones with a good protein intake and healthy fat (eggs and avocado or oatmeal and chia seeds). 

MAKE FRIENDS 

If you start going to the same studio or gym, find a familiar face that you see often. You can catch up on what’s going on and look forward to hearing what’s new the next time you seem them. 

PEP TALKS 

Keep reminding yourself how good you’re going to feel after and how amazing your body will look if you keep it up. You are your best motivation! 

THINK ABOUT IT 

During your workout, keep your mind on what you’re doing and not what you have going on the rest of the day. And when you’re not in workout mode, think about all the amazing benefits that are going to come out of creating a morning workout routine. This could lead to you eating cleaner, feeling more awake, and living an overall healthier lifestyle. 

…BUT DON’T OVERTHINK 

There are some days you’re going to wake up more tired than other days—and that’s okay. Take a day off, if and when you need it. Pushing yourself too hard can lead to injuries, stress, and exhaustion. It’s worth it to listen to yourself and your body’s needs! 

SET A GOAL 

Make a calendar of where you want to be in the next few weeks, months, and years. Not just for your goal weight, but your entire life. Make small changes that turn into big ones as the time goes on. Keep track of it and on the days that you feel down, show yourself how far you’ve come and what amazing things you can accomplish! 

REWARD YOURSELF 

If you’ve been consistently waking up each morning and reaching the goals you’ve set for yourself, you deserve a reward for all the hard work! Buy a new workout top or tickets to a band you’ve been anxious to go see. And if you are eating healthier too—we think you will be! 

Author WellnessKichen Categories Health & Fitness, Healthy Habits, Mental Wellness Posted on 0 Comments

Research-Backed Ways to Relax When You’re Totally Stressed Out

THESE STRESS-RELIEF TIPS BACKED BY STUDIES AND SCIENTISTS WILL HELP YOU OUT IN MINUTES. 

Stress is everywhere. Even in normal times, when we’re not all huddled in our homes during lockdown, it’s hiding in the dozens of unread emails in our inboxes, in the accusatory tone of our boss when he asks why those reports haven’t been filed yet, and in the dirty pile of unwashed dishes in the sink. Throw in the worries associated with a global pandemic, and you can bet that our cortisol levels are at an all-time high. 

But it doesn’t mean you’re doomed to a life of 24/7 anxiety. To help you out, we’ve compiled the most effective ways to de-stress when life becomes too much to handle. So relax, center yourself, and read on. 

Smile—even if it’s forced. 

It sounds crazy, but when it comes to de-stressing, it’s often helpful to fake it ’til you make it. In fact, according to a 2012 study published in the journal Psychological Science, forcing a fake smile actually helps reduce stress. 

For the study, subjects were asked to plunge their hands into a bucket of ice water—some while smiling, and others reacting naturally. The researchers monitored the subjects’ heart rates throughout the exercise and it turned out, those who smiled during the icy experiment had lower heart rates. What’s more, the smilers reported less anxiety than those who showed neutral or distressed expressions. 

Sit up straight. 

One 2015 study published in the journal Health Psychology found that sitting upright in the face of stress can boost self-esteem and fend off further angst. The idea is based on the concept of “embodied cognition,” which maintains that our bodies impact our emotions (and vice versa). So the next time you’re stressed, remember to plant both feet on the ground, look straight ahead, straighten your back, and feel your shoulder blades pull back and down. 

Sniff some flowers. 

Taking a moment to stop and smell the roses might just be the thing that helps you de-stress. One 2015 study published in the Journal of Physiological Anthropology found that when people touched and smelled plants, they were subsequently less stressed and less anxious. 

Or sniff a sweet-smelling essential oil. 

If you really want to relax, then consider investing in a few essential oils. In a 2016 study from the University of Montana, researchers found that when college students were told to sniff essential oils—specifically chamomile, clary sage, or lavender—they reported lower levels of anxiety and stress and improvements in sleep quality and energy levels. 

Watch a funny movie. 

It might sound cliché, but laughter really is the best medicine when it comes to combatting stress. There’s plenty of evidence to suggest that mirth actually can be effective at treating a range of maladies, stress among them. So next time you’re feeling wound up, do yourself a favor and chuckle yourself back to calmness. 

Doodle. 

Being the president of the United States is a pretty stressful gig—and, according to an article in The Atlantic, many heads of state used drawing as a solution. “Dwight Eisenhower drew sturdy, 1950s images: tables, pencils, nuclear weapons. Herbert Hoover’s scrawl provided the pattern for a line of rompers. Ronald Reagan dispensed cheery cartoons to aides,” the article explains. So next time you’re feeling stressed out, grab a pen and paper and see if the same technique works for you. 

Take a quick bath. 

One of the easiest ways to de-stress is in the tub. In a 2018 study published in the journal Evidence-Based Complementary and Alternative Medicine, researchers found that subjects who bathed for just 10 minutes a day for two weeks in hot water saw improved mental and emotional health. 

Chew some gum. 

Here’s something to chew on: One 2009 study published in the journal Physiology & Behavior found that chewing gum helped reduce cortisol levels and perceived anxiety among study participants. 

Do something kind for someone else. 

When we’re feeling stressed out or overwhelmed, many of us feel unable to allot time or energy to anyone else’s problems. However, research has shown that the act of giving can activate the area of the brain associated with positive feelings, which will both lift your spirits and alleviate stress. 

Whether you help someone lift a stroller up a flight of stairs or pay a toll for the person driving behind you, doing something good for someone else can go a long way in the fight against anxiety. 

Hit the gym. 

According to the experts, virtually any type of exercise can be an effective stress reliever. That’s because breaking a sweat increases the production of your brain’s feel-good neurotransmitters, which in turn improves your mood and takes your mind off of whatever it is that’s stressing you out. 

Listen to some soothing music. 

Unsurprisingly, one of the easiest ways to de-stress is with some soothing music. One 2013 study published in the journal PLOS One found that when subjects were exposed to stress-inducing tests, listening to calming sounds like classical music and recorded rippling waters helped them keep their cortisol levels down and return to a state of equilibrium post-stressor. 

Play with your pet. 

Add stress relief to the list of benefits of owning a pet. A 2002 study published in the journal Psychosomatic Medicine found that, when compared to people without pets, pet owners had overall lower heart rates and blood pressure levels, reacted less intensely in stressful situations, and were better able to recover following anxiety-inducing encounters. 

Take a boxing class. 

If you’re desperate for a quick fix, consider taking your aggression out on a punching bag. Not only has boxing in the face of stress been shown to alleviate anxiety, but it’s also a great total body workout! 

Try yoga. 

Yoga has been shown countless times to have just as many mental health benefits as it does physical health benefits. And while most yoga practices are 60 to 90 minutes long, holding a single pose for a short period of time can yield great stress-busting benefits. 

Don’t forget to stretch! 

A little bit of stretching goes a long way in the fight against stress. When researchers from Spain’s Universidad de Zaragoza had subjects stretch for 10 minutes every day for three months in 2013, they found that they were less anxious, happier, and more flexible than those who didn’t partake in stretch breaks. So even just a few minutes of stretching every day is enough to significantly soothe your stress. 

Spend some time away from your phone. 

Constant cellphone vibrations and email alerts keep us in fight-or-flight mode by stimulating bursts of adrenaline. Sure, adrenaline served our ancestors well when they ran into lions and tigers—but these days, it only serves to stress us out unnecessarily. 

So, the next time you’re feeling overly stressed, make sure to power down your phone for a little while. You may miss a few texts and Twitter alerts, but at the end of the day, your mental health and mood will thank you for the break. 

Meditate. 

Meditation is one of the greatest stress relief tools there is—and you needn’t do it for hours on end to experience its mind-cooling benefits. According to a 2014 meta-analysis published in the journal JAMA Internal Medicine, mindfulness meditation can improve anxiety levels, improve mental health, and help with depression. Ready to meditate until you’re feeling mellow? Download an app like Headspace, which will walk you through guided stress-busting meditation sessions. 

Get it on. 

Feeling stressed? Sex might just be the solution! “Sex is a powerful, powerful stress-buster. “It releases endorphins and induces deep relaxation.” 

Kiss your partner. 

A faster way to de-stress that’s just as fun as having sex? Kissing your partner. Research published in 2009 in the Western Journal of Communication found that locking lips unleashed chemicals that ease stress hormones in both sexes. 

Write down the things you’re grateful for. 

Research has shown that taking a little time to be grateful for what you’ve got is a potent stress buster. One 2015 study published by the American Psychology Association looked at approximately 185 people with heart failure and found that being grateful and writing down feelings of gratitude helped them feel less anxious and less depressed. 

“Journaling about gratitude is a reliable exercise. “The more things you can identify, the more your perception of wellbeing begins to change.” 

Squeeze a stress ball. 

Stress balls, fidget spinners, and other tactile playthings can recenter your drifting focus away from stressful thoughts and toward something more tangible. Plus, who doesn’t love squeezing a squishy stress ball? 

Take a deep breath. 

Deep breathing—which encourages the full exchange of oxygen in the body—activates your body’s calming parasympathetic response and lowers levels of inflammatory compounds linked to stress. 

Do it right by pushing your belly out on your inhale and contracting it in when you exhale. (In other words, your stomach should rise when you breathe in and shrink when you breathe out.) Pro tip: Hold your hand on your stomach as you breathe to ensure you’ve nailed it. 

Phone a friend. 

A strong support system is one of the best weapons in the face of stress. In fact, a 2011 study in the journal Developmental Psychology found that simply being around one close friend kept subjects’ cortisol levels down during stressful situations. If your bestie isn’t in close range, simply giving them a call or shooting them a text should do the trick. 

Get some sun. 

Exposure to sunlight increases the brain’s release of a hormone called serotonin, which is associated with boosting one’s mood. If you don’t have time to spend the entire afternoon in the park, even just taking a few minutes to walk outside and soak up some rays could turn your stressful day around. 

Spend some time in nature. 

In a 2018 study published in the journal Health & Place, researchers concluded that there is a direct link between time spent in green space and reduced stress levels. (The Japanese call it “forest bathing.”) Our bodies were designed to be in and near green spaces, forests, or bodies of water, the researchers note, and that’s why we find a bucolic milieu so agreeable. 

Can’t get to greenery in the middle of the day? Some research suggests that even looking at photos of nature can calm stressed minds. 

Shout your favorite curse word. 

When in doubt, swear your stress out. When researchers at Keele University in Staffordshire, England, asked a group of volunteers submerge their hands in freezing cold water in 2017, they found that using strong language helped participants keep their hands in for longer. The researchers’ conclusion? Foul language can be a useful way to tolerate pain and duress. 

Eat your greens. 

One of the easiest (and healthiest!) ways to de-stress is with more fruits and veggies. A 2012 study from the University of Otago found that students who ate more fruits and vegetables also tended to feel calmer and happier—and conversely, those who didn’t consume enough greens were more stressed. 

Drink tea instead of coffee. 

Highly caffeinated cups of coffee can give you much-needed energy boosts—but if you consume too much, you can end up elevating your stress levels and the hormones associated with them. So, instead of coffee, try tea. In a 2007 British study published in Psychopharmacology, people who drank black tea throughout the day experienced a 47 percent drop in their cortisol levels 50 minutes after performing stressful tasks compared to just a 27 percent drop in the placebo group who received fake tea. 

Bust a move. 

We know that both exercise and music are surefire ways to de-stress, so combining these into one activity—dancing—is a great way to calm down even faster. 

Look at a happy photo. 

With Facebook and Instagram, it’s never been easier to find and enjoy images that you associate with your own happiness. So, next time you’re feeling out of sorts and stressed out, revisit pictures from a great vacation, a fun wedding, or a night on the town, and remind yourself just how fun life can be. You’ll be hard-pressed to stay stressed when you’re staring at some of the best moments of your life! 

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