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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 Healthy Eating, Healthy Habits, Mental Wellness Posted on 0 Comments

Foods That Make Your Depression and Anxiety Worse

Research links these foods to increased instances of depression and anxiety. 

You already know that your emotions can influence what you eat. But what you may not realize is that what you eat can also dramatically alter your mental health. Seriously: some foods worsen anxiety and depression. 

Simple food choices can make the difference between feeling worse and feeling more stable, says research from Harvard Health. Eighteen percent of the population suffers some form of anxiety disorder, and 6.7 percent of the American population over the age of 18 have been diagnosed with clinical depression, according to the Anxiety and Depression Association of America. 

You don’t have to be officially diagnosed (many people aren’t, anyway) to know what an overwhelming burden it can be when you are even marginally anxious or depressed. And while the two aren’t necessarily inclusive of each other, we’ve chosen to focus on them together since we can all relate to how both conditions weigh us down. 

The good news is that while there are plenty of potential causes for either situation, the foods we consume can play a major role in increasing the frequency, depth, and duration of bouts of depression or anxiety, especially if we’re already predisposed to experiencing them. Your best move is to familiarize yourself with some of the foods that have been repeatedly linked with doing more damage to your psyche—and then drastically reduce your consumption of them. 

Want to know more about how 

Foods That Make You More Depressed 

Steer clear of these foods and ingredients that have been found to have a negative impact on your mood. 

Sugar 

We despise sugar at Eat This, Not That! for a variety of reasons; its strong association with depression is just one. A 2015 study of postmenopausal women demonstrated that an increase in added sugars in their diet was associated with an increased likelihood of depression. In the past, scientists weren’t sure why depression, diabetes, and dementia seemed to cluster in epidemiological studies or why having one of these health issues increases your risk for the others. But in a study published the journal Diabetologia, researchers have found that when blood glucose levels are elevated, levels of a protein that encourages the growth of neurons and synapses drops. Translation: The simple act of eating sugar makes your brain work at a suboptimal level—and the more you do it, the greater your risk of depression and the greater your risk of diabetes and dementia, too.  

Artificial Sweeteners 

Don’t think that just because sugar is out that artificial sweeteners will enable you can humor your sweet tooth without elevating your risk of depression. Aspartame, the common (and dangerous) ingredient that’s found in products like diet soda, blocks the production of the neurotransmitter serotonin. This can cause all manner of neuro maladies including headaches, insomnia, changes in mood—and yes, depression. But it’s not just aspartame: NutraSweet or Equal may also be bad for your mental well-being.  

Alcohol 

Your central nervous system is important, to put it lightly. It’s responsible for taking in information through the five senses, thinking, understanding, reasoning, and controlling motor function. You’ll note that all of these things are in scant supply as the night wears on at your local watering hole. That’s because alcohol is a depressant, and more specifically, depresses the working order of the central nervous system. Oh, and the central nervous system controls how we process emotions, too. Bottom line: Booze is a little too efficient at exacerbating symptoms associated with depression.  

Hydrogenated Oil 

Fried chicken, fried cheese sticks, fried calamari, French fries. You won’t ever see these items marked as an “Eat This.” They cause trouble for your body for a variety of reasons and can negatively affect your weight. But there’s more: They’re also linked to depression. See, deep frying is usually done in partially hydrogenated oil. Hydrogenation is a process that turns vegetable oil into a more solid form, which makes it a more shelf-stable product. Anything that is cooked with hydrogenated oils and contains trans fats could potentially contribute to depression. Saturated fats, like the ones found in deli meats, high-fat dairy, and butter can clog arteries and prevent blood flow to the brain—and optimal brain function is what you want, if you’re trying to stave off the blues.  

Fast Food 

Cheap and easy? In the short term, kinda sorta. But once you factor in the changes it can make to your physical and mental well being, the true price of that cheap stuff gets steep real fast. According to a 2012 study in the journal Public Health Nutrition, people who eat fast food are 51 percent more likely to develop depression than those who don’t. To clarify: When we say fast food, we’re talking about hamburgers, hot dogs, pizza, and commercial baked goods. Eating a small portion of any one food is unlikely to raise depression risk, but if you see Ronald, Wendy, The Colonel or Popeye on a regular basis, a drastic dietary adjustment would be a great step toward happier feelings and less depression.  

Trans Fats 

Trans fat is the name given to unsaturated fats that don’t usually occur in whole foods. Only in the 1950s did trans fats become commonly used in things like margarine, snack food, packaged baked goods, and oils used to fry fast food. Consuming artery-clogging trans fats can increase your risk of depression by as much as 48 percent, according to a study published in PLoS One. Conversely, plenty of studies have shown that a Mediterranean diet, which traditionally utilizes olive oil rather than trans fats, can lower the risk of numerous health conditions, including depression. 

High-Sodium Foods 

For decades, fat-free foods have been touted as being a weight loss solution—but many of these products contain mini mountains of sodium. Experts say that all that extra salt can totally futz with your emotions because the extra sodium in these products can disrupt aspects of your neurological system. Not only can this directly contribute to depression, but it can also monkey with your immune system response and cause fatigue. An over-taxed body is a way to invite disruption to your emotional state. And, of course, an excess of salt also leads to fluid retention and bloating. Like many of the foods on this list, salt can contribute to weight gain, resulting in a negative body image and snowballing depression even further.  

Caffeine 

There are plenty of experts who will tell you that even a modest amount of caffeine can contribute to depression—and at least one study has found that, among healthy college students, moderate and high coffee drinkers scored higher on a depression scale than others. The reason most experts cite is caffeine’s disruptive effect on sleep. Coffee and black tea make it more difficult to fall asleep and to stay asleep. Sleep is connected to mood and disturbed sleep can seriously mess with your mental state. The one drink to avoid at all costs if you plan on going to bed any time in the next 24 hours? Energy drinks. Some types have the caffeine equivalent of 14 cans of soda. 

Processed Foods 

Processed foods are the perfect storm of several things that can be problematic to your overall health. They’re high in sodium and sugar, and pave the way for an inflammatory response in the body. As reported in an article by Psychiatric Times, the correlation between depression and inflammation has received a lot of attention in recent years, and although not every patient suffering from depression shows signs of inflammation in the body, studies have shown that inflammation has a direct effect on the brain and behavior. It can negatively affect the areas of the brain responsible for motivation and motor activity, as well as areas that control arousal, anxiety, and alarm.  

Soy Sauce 

If you’re sensitive to gluten, soy sauce and other gluten-heavy products can really wreak havoc on your digestive system and overall health. We can only partially digest gluten, which can lead to gut irritation and immune and allergic reactions. And while gluten is a serious irritant akin to poison for those suffering from celiac disease, Psychology Today reports on some studies linking depression and gluten in patients who aren’t suffering from the condition. A 2012 study out of Oslo University Hospital showed that a group of human subjects that was consuming gluten after six weeks of a gluten-free diet reported 90% more depression as a result, compared to the control group that stayed gluten-free. 

Foods That Make You More Anxious 

Avoid these anxiety trigger foods and nourish away the nerves, one meal at a time. 

Wheat Bran 

Touted by health experts and foodies for its impressive fiber content and complex, nutty flavor, wheat bran gets a black mark in the anti-anxiety department for its notoriously high concentration of phytic acid. This anti-nutrient binds to important mood minerals like zinc and limits their absorption. Adequate levels of zinc are especially important for anxious people, as deficiencies are common and have shown to induce anxious behavior and depression. Soaking and cooking can help reduce the anti-nutrient which is found primarily in whole grains and dried beans; so make the extra step a staple of your kitchen when preparing rice, oatmeal, soups, and stews. 

Tofu 

Soy is like that date who demands affection while refusing PDA and cuddling. Even though soy is packed with lean protein, it’s also packed with trypsin and protease inhibitors—enzymes that make the digestion of protein incredibly difficult. Soy is also high in copper, a mineral linked to anxious behavior, and loaded with oligosaccharides, which are known to cause flatulence. (Terrific for social anxiety…Just kidding.) Toss the processed tofu and veggie burgers, and if you must eat soy, stick to fermented varieties like tempeh and miso, which are easier to digest. 

Coffee 

That’ll be a grande latte and a venti panic attack? Coffee is like jet fuel for an anxious brain. It’s one of the highest concentrated dietary sources of caffeine, and research shows that people with social anxiety are particularly sensitive to feeling nervous side effects from just small amounts of the stimulant. Caffeine can also blunt the absorption of key mood-balancing nutrients like vitamin D and the B vitamins. When weaning off the jumpy stuff, naturally decaffeinated herbals teas, especially chamomile, can be a great alternative to coffee and may also provide meaningful antianxiety and antidepressant activity, research suggests. 

Canned Soup 

If grandma wouldn’t recognize it, cook with it, or enjoy eating it, get rid of it. That’s the basic nutrition advice from most anti-anxiety experts who recommend a traditional, whole foods diet. “I have my clients avoid processed foods at all costs,” explains certified nutritionist Trudy Scott, author of The Antianxiety Food Solution. “The foods you choose shouldn’t have labels; and if they do, they shouldn’t read like a chemistry experiment,” she adds. Even the packaging of “convenience” foods may be a cause for—and cause of—concern. Bisphenol A (BPA), a chemical used in most canned food liners and plastic containers, can throw off important mood-stabilizing neurotransmitters by significantly altering genes in the stress-mediating portion of the brain, research shows. A previous study found children exposed to BPA in early childhood were more likely to have anxiety issues, according to researchers at the University of California–Berkeley.  

Apple Juice 

Things may have gone a little differently for Snow White had she been tricked by a witch with a glass of apple juice. She’d probably still pass out—but not before running around the house in a nervous panic. That’s because, unlike whole fruits, juices are devoid of slow-digesting fiber and loaded with refined fructose. The result is a blood sugar spike that triggers a rush of the stress hormone adrenaline, with symptoms that look a lot like a panic attack. In fact, a recent study showed fructose can alter how the brain responds to stress on a genetic level. What’s more, many apple juice brands have tested positive for arsenic — a toxin shown to induce anxious behavior and worsen depression. As a general rule, avoid all sweetened beverages. If water is boring to you, then try one of these detox waters instead! 

Red Wine 

Wine-ing down may only wind you up. While a glass of vino or beer may temporarily help to calm an anxious mind, research suggests the happy hour strategy may backfire long-term. People with anxiety disorders who self-medicate with alcohol or drugs were up to four times more likely to develop a dependency problem within three years than a group who skipped on self-medicating, according to a study in Alcohol Research Current Reviews. Even in the short-term, a few drinks can cause sleep problems, blood sugar swings, and dehydration—all things you want to avoid if you’re anxious. If you feel you “need” to drink, consider swapping your night-cap for a glutamine capsule. The amino acid has shown to reduce alcohol cravings and may be helpful while detoxing from it. 

Fermented Foods 

Fermented foods are really great for your gut health, but they may be linked to increased anxiety in people where no other clinical reason for anxiety and panic attacks exists. During the fermentation and aging process, the proteins in food are broken down, and one of the byproducts of this breakdown are histamines. An excess of histamines can feel like a panic attack in the body, especially if you have a sensitivity to it. Beyond that, high levels of histamine can cause brain inflammation that in turn causes anxiety. 

Author WellnessKichen Categories Healthy Eating, Healthy Habits, Mental Wellness, Nutrition & Diet Posted on 0 Comments

Foods That Boost Your Mood

There are plenty of foods with proven mood-boosting benefits that can help you get happier and healthier with every bite. 

Our brains and our bodies can often feel like they’re operating on two different wavelengths: sometimes, your body tells you to take a nap when your brain knows you’ve still got work to do, or your belly just screams for a candy bar when your brain definitely knows better. However, when it comes to our mood, our food choices and our feelings go hand-in-hand more often than you might think. 

While a greasy plate of fries or sugary snack may temporarily alleviate a bad mood, long-term happiness is rarely doled out at a drive-thru. Fortunately, there are plenty of foods with proven mood-boosting benefits that can help you get happier and healthier with every bite. So, before you dive headfirst into another value meal, add these foods that make you happy to your menu. 

Here are some foods that make you happy and boost your overall mood. 

Black Beans 

Beans are a magnesium-rich food that helps boost the happiness hormone, serotonin, and bloated feeling, too. As if that’s not enough, these small but mighty guys are antioxidant-rich and loaded with other good-for-you nutrients like iron, fiber, copper, zinc and potassium. 

Whole Grain Bread 

When your hormones are all over the place (PMS, stress at work, whatever), you wind up craving carb-rich foods because they help comfort your hormonal rollercoaster. But cookies won’t make you nearly as happy (or thin) as a complex carb like whole grain bread. However, unlike cookies, those whole grains can improve the number of good bacteria in your gut, which can have a profound influence on your mood. When you can’t stand the sight of another sandwich, the healthy sources of carbs will help you fill up and slim down. 

Beets 

It’s hard to beat the amazing beet. Beets contains betaine, which supports serotonin production in the brain, elevating your mood along the way. Beets also have a potent dose of folic acid in them, which stabilizes emotional and mental health, improving your chances of happiness with every bite. 

Seaweed 

Seaweed—yes, like in your sushi or on the side as a salad—is packed with depression-fighting iodine, which isn’t always so easy to find in food (and no, please don’t start downing Spoonfuls of iodized salt to get enough). Iodine is critical for your thyroid to function properly, which influences your energy, weight, and even your brain functions, leaving you feeling blue when you have too little, and a whole lot happier when you’re meeting your goals. 

Blueberry Juice 

Darkly colored berries lead to weight loss, decreasing the formation of fat cells by up to 73%—that alone will improve your mood. But berries also carry heavy doses of vitamin C. Too little C—a possibility when you’re hunkering down on comfort foods and no longer enjoying a summer bounty of tomatoes, peppers, and fruit salads—can lead to fatigue, depression, low motivation, and the general feeling that you’re sloshing around in wet snow boots 24/7. Blueberries just so happen to be a great source of resveratrol, an antioxidant pigment that research published in Frontiers in Endocrinology has linked to relief from depression. 

Red Wine 

A few cocktails may make you feel giddy for the moment, but red wine can help make you happier in the long-term. Red wine is not only good for your heart health, researchers in Spain have also linked drinking the occasional glass of red wine with reduced depression risk. Red wine also happens to be a good source of resveratrol, a pigment found in grapes that has been linked to reductions in belly fat and improved mood! 

Eggs 

Eggs are loaded with mood-promoting omega-3 fatty acids, zinc, B vitamins, and iodide, and because they’re packed with protein, they’ll also keep you full and energized long after you eat them. Need another reason to crack some shells in the morning? A 2008 study in the International Journal of Obesity found that people who ate two eggs for breakfast lost significantly more weight than those who chowed down on a bagel. 

Pro tip: don’t buy into unregulated supermarket-egg claims like “omega-3 enriched” or “free-range.” If you’re looking for the most natural eggs, hit up a local farmer.  

Red Peppers 

Why red? Aren’t all peppers the same? In fact, red bell peppers—which have been allowed to ripen on the vine and not picked when still green—have considerably higher nutrient scores than their underdeveloped brethren—more than double the vitamin C and up to 8 times as much vitamin A. In a recent survey of nutrient density, researchers at William Paterson University ranked red peppers as second only to leafy greens as the most potent of vegetables. The higher concentration of vitamins helps to improve your mood directly, as well as boost your immune system and lessen cold symptoms. 

Stir-fry or roast them if you’re not down with nibbling them raw to get the most of their vitamins and nutrients. 

Coconut 

Coconut is chock-full of medium-chain triglycerides, fats that fuel better moods; a joint study from researchers at Yale and SUNY Albany even found this tasty treat has a neuroprotective effect. And although coconut is commonly found in high-calorie desserts, you don’t have to (and shouldn’t) stuff your face with macaroons to get your fix. Try using some coconut cream in your coffee, adding some unsweetened flakes to your favorite baked good, or just crack a fresh one open and go to town. 

Dark Chocolate 

Turns out chocolate’s delicious taste isn’t the only reason it makes you feel so warm and fuzzy. The cocoa treat also gives you an instant boost in mood and concentration, and improves blood flow to your brain, helping you feel more vibrant and energized. Research conducted by the British Pharmacological Society even reveals that cocoa flavonols can boost your cognitive performance, making it easier to keep killing it at work. Sadly, Snickers bars don’t count. Cocoa is the chocolate ingredient that does your body good, so pure dark chocolate is your best bet if you want the mood-boosting benefits minus the extra belly flab. Just make sure you don’t overdo it: A study published in the Journal of Clinical Psychopharmacology found that a few ounces of dark chocolate a day is all you need to reap the benefits. 

Pumpkin Seeds 

Pumpkin seeds are like crunchy little nuggets of happiness. They’re one of the best food sources of tryptophan, an amino acid that helps promote the production of serotonin in your brain. Tryptophan can also have a calming effect, making it easier to hit the hay at night and wake up feeling refreshed. 

Mussels 

Mussels are loaded with some of the highest naturally-occurring levels of vitamin B12, a vitamin countless adult are missing out on. So, what’s B12’s mood-saving trick? It helps insulate your brain cells, keeping your brain sharp as you age. Mussels also contain the trace nutrients zinc, iodine, and selenium, which keep your thyroid—a major mood regulator—on track. Another benefit? Mussels are high in protein and low in fat and calories, making them one of the healthiest, most nutrient-dense foods that make you happy out there. 

Yogurt 

This dairy pick is packed with more calcium than you’ll find in milk or regular yogurt, which is good news for your mood. Calcium fires the starter’s pistol for the neurotransmitters in your brain, which can increase feelings of contentment and well-being. As a result, inadequate calcium intake can lead to anxiety, depression, irritability, impaired memory, and slow thinking. Yogurt also contains more protein than regular yogurt, making it a terrific stay-slim snack. 

Asparagus 

Your mom was onto something when she made you finish those green spears at the dinner table. This vegetable is one of the top plant-based sources of tryptophan, which serves as a basis for the creation of serotonin—one of the brain’s primary mood-regulating neurotransmitters. Asparagus also boasts high levels of folate, a nutrient that may fight depression; in fact, research suggests that up to 50 percent of people with depression suffer from low folate levels. 

Honey 

Honey, unlike table sugar, is packed with beneficial compounds like quercetin and kaempferol that reduce inflammation, keeping your brain healthy and warding off depression. This sweetener also has a less dramatic impact on your blood-sugar levels than regular sugar, so it won’t send your body into fat-storage mode the way the white stuff can, or lead to one of those unpleasant sugar crashes that can make you feel like all your energy has been drained. Honey also boasts antibacterial properties, helping you fend off illnesses that can make you feel blue. 

Cherry Tomatoes 

Tomatoes are a great source of lycopene, an antioxidant that protects your brain and fights depression-causing inflammation. And because lycopene lives in tomato skins, you’ll get more of the stuff if you throw a handful of cherry tomatoes into your next salad instead of slicing up one full-size tomato. Want to take your happiness up a notch? Drizzle those tomatoes with a little olive oil, which has been shown to increase lycopene absorption. Although it can be a pricey habit, try to go organic whenever possible: researchers at the University of California-Davis found that organic tomatoes have higher lycopene levels. 

Olive Oil 

Enjoying a better mood could be as simple as drizzling some olive oil on your salad. Researchers at Kyushu Nutrition Welfare University found that healthy fats, like those found in olive oil, were more effective at improving the mood of animal test subjects than unhealthy trans fats. 

Spinach 

Iron deficiency—a problem many women face—can sap your energy. “Iron deficiency is common and can result in feelings of exhaustion, weakness, and irritability. Bjork says remedying the situation requires a two-part approach: “If you think your diet lacks iron, focus on eating more spinach, grass-fed red meat, and liver, all foods rich in the nutrient. Then, ensure sure your body can utilize the iron,” she says. “Consuming probiotic-rich yogurt, fatty fish and an L-glutamine supplement can improve gut health and help your body to absorb iron more efficiently. 

Certain foods are more powerful together than alone. Did you know that eating a tangerine with your spinach salad is a brilliant move because the tangerine helps your body absorb the iron from the spinach? Now you do. 

Green Tea 

Swap out that sugary latte for a cup of green tea and you’ll be improving both your physical health and your mood in one fell swoop. Not only can the naturally-occurring caffeine in green tea give you a boost, the epigallocatechin-3-gallate, or EGCG, found in green tea has been linked to improvements in mood. 

Researchers at Northwest A&F University’s College of Food Science and Engineering found that mice given green tea supplementation alongside a sugary, high-fat diet lost fewer neurons than those who ate the unhealthy diet alone. Over time, this could reduce the risk of memory loss and neuron-death-related emotional health issues. 

Flaxseed 

We’ve got some good news for all you fish-phobes out there: you can still enjoy all the benefits of omega-3s without ever digging into a meal that lives in the briny deep. Flaxseed, whether in its whole form, ground into flax meal, or pressed into oil, is an amazing source of mood-boosting omega-3s, too. 

Just a single one-ounce serving of flaxseeds packs 6,338 milligrams of ALA, as well as eight grams of fiber, which can help improve the health of your gut, making your whole body healthier and happier along the way. 

Salmon 

If you’ve been favoring fish over higher-fat cuts of meat, you might be on track toward banishing those blues. Salmon is a great way to load your diet with omega-3 fatty acids, which can help reduce inflammation throughout your body, improving your mood in the process. 

Research published in the Journal of Affective Disorders reveals that depressed study subjects whose diets had omega-3s added to their diets had significant improvements in their symptoms. 

Crab 

A little crab on your menu can make you feel a whole lot less crabby in the long run. This seafood is a serious mood-booster, packing 351 milligrams of omega-3s per three-ounce portion, thus reducing painful inflammation that can sap anybody’s happiness. 

For those whose suffer from depression-promoting anemia, crab is a particularly good choice; it’s high in iron, helping you say so long to that low mood in seconds. 

Bananas 

Satisfying that sweet tooth doesn’t have to mean a sugar high and the subsequent low mood following a crash. Bananas are considered a low-glycemic food, meaning they’re less likely to trigger an insulin spike than your average sugar-loaded treat, and they also happen to be an excellent source of that old happiness helper, potassium. 

In fact, a study published in the British Journal of Nutrition in 2008 reveals that diets with ample potassium helped reduce symptoms of depression and stress.  

Peas 

Whether you like them mushy, whole, stir-fried, or just eat them right out of the freezer, peas are a pretty great way to put happiness back on your menu. Peas are a vegan-friendly source of iron, which can help you combat those bummed-out feelings that often accompany iron-deficiency anemia. All that iron can also help reduce feelings of exhaustion, a surefire happiness killer. 

Brussels Sprouts 

You might have side-eyed Brussels sprouts as a kid, but as a savvy adult, you should know that they’re a potent prescription for a better mood. Brussels sprouts are not only a good source of potassium, which has been linked to reduced symptoms of depression, they also pack more than a day’s worth of vitamin C per cup, supplementation with which a study published in the Pakistan Journal of Biological Sciences has found effective at combatting stress. 

Chicken 

When it comes to eating your way to a better mood, chicken is pretty hard to beat. Chicken is a great source of mood-boosting, energizing nutrients like B6, potassium, and zinc. Better yet, Australian researchers at the University of Adelaide and the Queen Elizabeth Hospital found that high-protein diets, like those with plenty of chicken on the menu, improved self-esteem and reduced depression in female study subjects. 

Raisins 

Giving your mood a makeover is as easy as adding some additional iron to your diet, and luckily, raisins just so happen to be a great source of the stuff. Just one itty-bitty box of raisins packs four percent of your daily iron requirement, as well as plenty of magnesium, B6, and vitamin C. 

Oysters 

Oysters may be best known for their purported aphrodisiac properties, but they’re also pretty stellar at making people happy north of the navel, too. This mollusk is loaded with omega-3s, iron, potassium, and magnesium, all of which have been shown to have mood-boosting benefits. 

Avocado 

Sure, millennials are allegedly spending cash that should have been used to buy real estate on avocado toast, but hey, at least they’re some of the foods that make you happy. Fortunately, all those monounsaturated-fat-rich avocados are doing more than just pleasing palates; research published in Physiology & Behavior reveals that diets loaded with healthy fats decreased symptoms of anxiety in rats. 

Apricots 

Apricots may be small, but they’re a mighty weapon when you’re waging war on a bad mood. These stone fruits are loaded with vitamin C and beta-carotene, which researchers in India have linked to reduced symptoms of depression and anxiety. 

Chia Seeds 

Whether you’re tossing them in a smoothie or using them to add some extra crunch to your favorite salad, chia seeds are a way to get happy in a hurry. Chia seeds pack more depression-busting omega-3s per ounce than salmon, and their high fiber content can help you enjoy a healthier gut (and a happier mood along the way).  

Broccoli 

Getting happier could be as simple as adding some broccoli to your next stir-fry. Those teeny-tiny trees are not only a good source of anemia-defeating iron, they also pack more than a day’s worth of that old immune system defender and mood-booster, vitamin C, per cup. 

Lemon 

Listening to “Lemonade” isn’t the only way citrus can make you happier. The results of a Japanese study published in the Journal of Alternative and Complementary Medicine reveal that just the scent of citrus fruits, like lemon, can improve a person’s mood. When you couple that with the high vitamin C content in lemons, you’ve got a prescription for a happier you. 

Tuna 

Tuna is one of the foods that make you happy because it’s nutritionally good for you and it’s good for your wallet (it’s cheap!). This fatty fish is more than just a sandwich staple; albacore tuna just so happens to be one of the best mood-boosters on the market. Research published in European Neuropsychopharmacology has found that omega-3 supplementation has a significant effect on mood, and luckily, tuna just so happens to pack more than 1,000 milligrams of the stuff in a three-ounce serving. Just make sure you’re limiting your tuna consumption to a few sandwiches or sushi rolls a week; it’s recommended that men eat no more than 14.5 ounces of the stuff, and that women consume no more than 12.5 ounces to keep mercury levels to a minimum. 

Walnuts 

Crack open a few walnuts and you might just crack the code for happiness in the long term. Walnuts are a source of happiness-promoting omega-3 fatty acids, as well as being loaded with heart-healthy mono- and polyunsaturated fats. Even better, researchers at the University of New Mexico found that young men who added a half-cup of walnuts to their daily meal plan experienced significant improvements in their mood over just eight weeks. 

Mushrooms 

Vitamin D, AKA the sunshine vitamin, can make your disposition a whole lot sunnier too, thanks to its happiness-boosting effects. Luckily, each cup of chanterelles boasts nearly a third of your daily vitamin D, a deficiency in which has been linked to depression and fatigue. While many vitamin D-rich foods are meat- or dairy-based, Mushroom also have the added benefit of being vegan-friendly (and delicious, too). 

Clams 

Steam up a batch of clams and you’ll be as happy as one in no time. Clams are a surprising source of happiness-promoting, immune-boosting vitamin C, as well as being loaded with more than 1000 percent of your daily vitamin B-12. Considering that a lack of dietary B-12 has been linked to everything from brain fog to depression, there’s no time like the present to gear up for an old-fashioned clam bake. 

Coffee 

Your daily Starbucks habit may be making your bank account sad, but it’s sure to brighten your mood. A 2016 study published in the Australian and New Zealand Journal of Psychiatry found that caffeine consumption was inversely correlated with symptoms of depression and anxiety.  

Lentils 

Making lentils a staple on your menu is the first step toward a happier you. Lentils are a good source of anemia-fighting iron and energizing B-6, and they also happen to be a great way for vegans and vegetarians to boost the amount of protein in their diet. Studies have linked high-protein diets to reduced anxiety and depression, so there’s no time like the present to break out your best dal recipe. 

Brown Rice 

The first step on the path toward a happier you could be swapping out some of your favorite gluten-laden carbs for brown rice. Research published in BMC Psychiatry reveals that study subjects who adhered to a gluten-free diet enjoyed relief from their depression and anxiety. Brown rice can also help fight mood-depleting conditions like iron-deficiency anemia, thanks to its healthy helping of iron. 

Oranges 

Have a craving for something sweet? Try grabbing an orange: one of the most popular foods that make you happy. Not only will you satisfy your sweet tooth, you’ll be loading your diet with vitamin C. This vitamin has been linked to reduced anxiety and depression. In fact, a 2016 American Journal of Clinical Nutrition study found a connection between citrus consumption and depression. Women who consumed two or more servings of citrus daily reduced their risk of depression up to 18 percent. 

Author WellnessKichen Categories Healthy Eating, Nutrition & Diet, Weight Loss Posted on 0 Comments

Weight Loss Mantras by Nutritionists

We guarantee that this is the best weight loss advice you’ll ever get—and it’s free! 

Negative thinking when you’re trying to lose weight can send you down the junk food rabbit hole quicker than you tripping over your own feet while meeting your Tinder date. It’s time to combat that detrimental self-talk and turn to the empowering and inspiring weight loss tips that top nutritionists want you to keep on the top of your mind. These pros get paid to nurture others’ nutrition goals, but you get their words of wisdom for free. 

’90 Percent Fuel, 10 Percent Fun’ 

“This is a great one for helping people keep a good perspective on healthy eating,” shares Frances Largeman-Roth, RDN, nutrition expert and author of Eating in Color. “You don’t need to count every calorie. Just try to keep a mental tally of what you’ve eaten in a day, week, etc. Kale, quinoa, almonds, and all the rest of the healthy stuff should be the crux of what you’re eating—but there’s still a little room for champagne and chocolate!” 

‘Eat to Nourish Your Cells’ 

We’re gonna go out on a limb and guess you don’t think about your neurons and mitochondria when you’re diving into your burrito bowl. “We often talk about eating in terms of weight loss, and we forget what eating actually does,” emphasizes Lisa Hayim, registered dietitian and founder of The Well Necessities. “But when we visualize eating to nourish our cells, we begin to see the true purpose of food, and can’t help but want to honor its ability to thrive.” 

‘Aim for Progress Not Perfection’ 

There is no such thing as a perfect diet. “Keep making positive changes in your diet and you’ll reap the rewards. When you stray from a healthy eating plan, instead of throwing in the towel on healthy eating altogether, simply acknowledge that you wandered off track and simply wander back on.”  

‘Everything in Moderation. There Aren’t Bad Foods, Just Better Foods!’ 

“There are many factors that go into everything we eat, each time we eat: Freshness, nutrition, seasonality, culture, comfort, taste, appearance. “That said, denying yourself something that fulfills other needs ends up creating an unhealthy relationship with food. Denial is not a sustainable ‘diet.’ You can and should indulge, just do so responsibly.” Dieticians recommends viewing those kinds of foods as treats; you can still eat them, just less often and in smaller portion sizes. 

‘Delicious Can Mean Nutritious’ 

Making a commitment to healthy eating doesn’t mean drab slabs of grilled protein and endless pots of brown rice simmering on your stove. “Healthy doesn’t mean tasteless,” stresses Dieticians. “Learn how to make some super simple meals that take minutes, taste fabulous, and are good for you!”  

‘Going on a Diet Means Going off a Diet’ 

“Don’t diet. Resist the urge to be ‘on a diet’ with weight loss as the expected payoff. ‘On a diet’ means that ‘off a diet’ is not far behind,” says Dieticians. “Your routine should be something you can—and will—live with indefinitely. Expect to act healthy for its own sake, regardless of your weight.” 

‘Change How You Eat Before You Change What You Eat’ 

“Studies show that people are more satisfied and eat less when they eat mindfully and without distractions such as the TV or cell phone. Do yourself a favor and make your kitchen table an iPhone-free zone when you nosh. 

‘Snack Like a Two-year-old!’ 

You officially have our permission. “Snacks are necessary throughout the day because they provide continuous energy and fuel. However, there are a lot of misconceptions about snacking,” says Dieticians. “If you choose to snack on those so-called ‘healthy’ 100-calorie snacks, you are doing yourself a disservice.” Dieticians goes on to explain that those particular snacks are generally high-calorie (very crunchy and full of salt, sugar, and fat) and very addictive. Instead, choose to snack on more nutrient-dense whole foods such as apples, bananas, grapes, and other low-calorie foods that fill us up. 

‘Learn to Love the Process’ 

“Lifestyle change should not be short-term,” advises nutritionist Kayleen St. John, RD at Natural Gourmet Institute, a health-supportive cooking school in New York City. “If you’re changing your life, you need to find ways to make it enjoyable so that you find happiness in your everyday. Hate kale? Don’t eat it! Hate spinning? Don’t do it! There is no one-size-fits-all meal or exercise plan that makes everyone happy. Find foods and activities that you genuinely enjoy and learn to love the process.” Amen to that! 

‘I Am Breathing In, I Am Breathing Out’ 

Namaste, folks: “This one might sound a bit silly, but works wonders. Food causes all sorts of emotions to arise, and many of the situations in which we eat (family dinners, holidays) trigger binging or overeating. “The second you begin to feel hot, nervous, or anxious, I recommend removing yourself from the situation for a minute, close your eyes, breathe deeply, and repeat this mantra at least five times. When we slow down our breathing, we stimulate the parasympathetic nervous system, which is responsible for calming us down.” 

‘Scales Are for Fish’ 

If you giggled a little bit at that one, you’re not alone! But there’s something empowering about not acting like the scale is some master truth. “I prefer my clients to keep count of their weight loss in terms of their self-confidence and the way clothing can fit,” explains Dieticians. “Scales can be misleading and checking in too frequently can easily become obsessive, leading to feelings of negativity.” And speaking of our underwater fishie friends, make sure not to drink like one, either. 

‘A Treat Doesn’t Have to Be Something That You Eat’ 

“When you ‘reward’ yourself, it doesn’t always have to be with food. A lot of my clients like to relax at the end of the day and treat themselves with food or a glass of wine, whereas treating yourself to an hour of reading good book or taking a relaxing bath are healthier ways to spoil yourself,” offers Dieticians. We prefer that good book in the bath with a lovely cup of tea. 

‘Mistakes Are Proof That You’re Trying’ 

This is particularly great to remind yourself of on days when you’re feeling down. “To be successful in anything, you can’t let perfection be the enemy of good. “Changing your lifestyle is no exception. Don’t expect to eat ‘perfectly’ or hit your exercise goals everyday because it likely won’t happen. When you slip up and make a mistake, all that means is that you’re trying, which is more than you can say before you began your journey. Mistakes aren’t mistakes; they’re stepping stones.” And ditto for that ex you met three beers deep at that tailgate last Fall. 

‘Don’t Love It? Don’t Eat It’ 

“Don’t waste your calories on foods you don’t love. “For example, if you try a dessert that isn’t very good, stop eating it! This works great when you are going to parties or out to eat at a restaurant. When you get food and don’t love it, don’t feel like you need to eat it all.” Dieticians says this also helps with portion control since people think they need to clean their plate or get the most for their money, which leads to overeating. Bonus mantra: It’s going to go to waste, either way. 

‘Color Your Plate’ 

You should try to always have a variety of different colors and hues of foods on your plate, according to Ben-Asher. “It is important to have a balance of plant-based foods consisting of fruits, vegetables, and unrefined carbohydrates. The more colors and the deeper the colors, the more vitamins and minerals and antioxidant phytonutrients a food possesses—which is important in disease prevention and health promotion.” 

‘Finish Eating by Sundown’ 

Here’s an interesting study Hartley shared with us: Mice that ate after 7 p.m. gained weight, even when it was the same amount of calories as the mice that didn’t. “Current scientific knowledge maintains that it doesn’t matter when you eat, as long as you stay within your daily calorie requirements to maintain a healthy weight. But I expect those recommendations to change in time.” And ever notice how when you eat late at night you feel crummy the next morning, skip breakfast, and then wind up overeating later? That’s a vicious cycle that’s worth breaking tonight, by 6:59 p.m. 

‘Cook at Home, Take Control of Your Health’ 

“More than 50 percent of the average American’s food budget is spent on foods prepared outside the home. “We have a heavy reliance on foods that are higher in calories, fats, sugars, and sodium. On the flip side, when foods are cooked at home, they are inherently healthier because you get to decide every ingredient that goes into what you cook.” Dieticians says that being connected to the food you are cooking creates a better awareness and mindfulness of what you’re putting into your body. (You’ll save a ton of money from not dining out.) 

‘Work on Your Spiritual Growth and Weight Loss Will Follow’ 

“Instead of measuring progress in terms of pounds gained or loss, look for signs that mark your emotional growth,” recommends Dieticians. “Do you nourish your soul, cope well with stress, persevere through setbacks, and love your body and yourself? Emotional health usually produces physical health.” 

‘Don’t Eat Unless You Are Truly Hungry’ 

“Learn to monitor your hunger-fullness level,” advises Dieticians. “Eat when you are one-fourth full and stop when you are three-fourths full. Adjust the amount and type of food you eat so that hunger occurs every five hours of so.”  

‘Have Faith in the Set Point Theory’ 

This one best applies to those who have had recent weight gain, such as post-pregnancy or from stress, as opposed to struggled with weight their whole lives. “The set point theory is the theory that an adult’s body is maintained at a stable level over long periods. “It suggests that your weight is predetermined and that you have a feedback mechanism that will ultimately bring you back to your original weight.” In other words, don’t freak out; everything will be okay. 

‘Every Day is a Brand New Chance to Start Taking Care of Yourself’ 

“This is one of my favorite mantras. “Lots of people get down on themselves because they went crazy and ate and drank too much on their birthday, vacation, etc. I really try to encourage folks to look at every day as a new chance to start fresh and make the choices you want to make. 

‘Quality and Quantity’ 

“Yes, it is possible to have too much of a good thing; you don’t need three cups quinoa. “While a calorie-restricted diet full of processed foods isn’t the way to go either, both quality and quantity of food need attention for long-term health and wellness.” Yes, even dark chocolate can be too much of a good thing. 

‘Looking and Feeling Amazing is the Best Revenge’ 

When all else fails, this is one heck of a mantra to remember when you don’t feel like holding that plank any longer. “After a bad breakup or a job loss, it can be so tough to motivate. “But if you look at your health and fitness as a project and attack it that way, you can find the motivation to move past the pain and disappointment of a failed relationship or career setback. I personally have used this one several times in my life!” Because yes, even nutritionists get tempted to reach for Ben & Jerry when they’re bummed out. 

‘There Will Always Be Another Meal’ 

Many people overindulge in their favorite foods as if they’ll never get to eat them again, say The Nutritionist. “This mantra is perfect for helping our clients remember to slow down, enjoy their food, and realize that they will have many opportunities to appreciate this food again. They can choose smaller portions or pass on certain foods now, and know that they can also enjoy them in the future.” 

‘Motivation Gets You Started; Habits Keep You Going’ 

The Nutritionists explain it well: “Once you get started, your changes become a way of life, you form good habits, and you no longer need motivation—it simply becomes a lifestyle. Once it’s routine, it’s a way of life, which makes it easier to keep following the healthy track.” Take comfort in that it gets easier! 

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 Healthy Eating, Nutrition & Diet Posted on 0 Comments

Know your Fiber Rich Foods For a Healthy Diet

These healthy fiber-rich foods help you feel full, support your digestive system, and make achieving your weight loss goals a lot easier. 

These healthy fiber-rich foods help you feel full, support your digestive system, and make achieving your weight loss goals a lot easier. 

Thanks to the highly-refined, modern American diet, the average American isn’t getting enough of one of the most important nutrients: fiber. Without a consistent intake of healthy, soluble and insoluble high-fiber foods in your diet, you’ll experience dips in energy, have difficulty losing weight, and also increase your risk of diabetes and inflammation. 

What Is Fiber? 

Fiber. Dietary fiber is a class of complex carbohydrates described as an indigestible long chain of sugar molecules. Fiber is naturally found in complex carb foods such as fruits, veggies, grains, and legumes. 

Fiber is a class of carbohydrates can be further broken down into two different forms: soluble and insoluble. 

Soluble Fiber. Soluble fiber dissolves in water. When it does, it combines with water to form a gel-like substance that creates bulk. This gel-like fiber helps to slow digestion, keeping you fuller longer and helping to balance blood sugar. Soluble fiber is also the type of fiber most closely associated with helping to lower cholesterol levels. Chia seeds, for example, are particularly rich in soluble fiber. 

Insoluble Fiber. Rather than dissolve in water, insoluble fiber moves through your digestive tract undigested. This bulking feature of insoluble fiber helps to move food through your body, adding bulk to stool. 

Daily Fiber Intake 

Americans should consume 28 grams of fiber per day if they’re following a 2,000 calorie diet, according to the FDA. 

Unfortunately, we’re getting nowhere close to that amount. A report from the Food and Drug Administration says that the average American woman eats only 15 grams of fiber a day, while the average adult man consumes just under 19 grams per day. 

Luckily, following a few smart swaps and intelligent additions of high-fiber foods to your diet can help you reach these suggested intake goals. 

The Best Fiber Foods 

The following foods are considered to be an “Excellent Source” of fiber, which means they provide more than 20% of your DV. That translates to more than 5.6 grams of fiber per standard portion size. 

Here are some of the best high-fiber foods. 

Black Beans 

Fiber per ½ cup (cooked): 8.3 grams 

Yes, the grammar school rhyme is right—beans are great for your heart, thanks to their 15 grams of fiber per cup, which work to lower bad cholesterol and fight against heart disease. “Beans are a great source of nutrition—they’re high in protein and fiber, so don’t forget about them! Add them to your salad at lunch or add them to a dish at dinner. 

Chia Seeds (Subza) 

Fiber per 2 Tbsp (24 g): 8.3 grams 

Anything with greater than 5 grams of fiber per serving is considered high. One ounce, or 28 grams, of chia seeds has double that amount! Sprinkle a spoonful of these nutrient-rich seeds into smoothies, yogurt, or on top of salads to boost your fiber intake and reap the digestive benefits.  

Split Peas 

Fiber per ½ cup (cooked): 8.1 grams 

Yep, they’re different than green peas even when they look the same! With over 16 grams of fiber in one cup, a serving of split peas will get you to that recommended 10 gram meal mark and then some. You can stick with the age-old classic split pea soup, or use this as an opportunity to look up some fun new recipes and experiment in the kitchen. 

Raspberries 

Fiber per 1 cup: 8 grams 

Fruit, in general, is a great source of this macronutrient. And with 8 grams in one cup, raspberries steal the sweet spotlight. Mixing this antioxidant-rich berry in with your morning oats or cereal will fill you up, carry you through your morning, and push you to hit that daily 30 grams in no time. 

Lentils 

Fiber per ½ cup (cooked): 7.8 grams 

Beans and legumes will always be standouts in this category. If you opt for a full cup of lentil soup, you could consume upwards of 16 grams of fiber, which can help keep your energy steady throughout the day. “Fiber helps to keep our blood sugars more stable, so that we’re not feeling highs and lows in our energy levels. 

Blackberries 

Fiber per 1 cup: 7.6 grams 

Like its pretty little sister, raspberries, blackberries contain 8 grams of fiber per cup, towering over strawberries and blueberries (which contain less than half that amount). Make sure to keep these dark-hued berries where you can see them; you’ll be more likely to reach for them when sweet cravings kick in. “I store all my fruits and vegetables at eye level to make sure that i’m consuming them on a regular basis. 

Green Peas 

Fiber per 1 cup (cooked): 7.2 grams 

You may have pushed them around your plate as a kid—but that stops now. These little green poppers contain a hefty 7 grams of fiber per cup! That same cup also boasts a hefty 8 grams of protein. “I highly suggest trying to micromanage your meals so that you get 7-10 grams of fiber at each meal. 

Kidney Beans 

Fiber per ½ cup (cooked): 6.5 grams 

Like most beans, kidney beans are very high in fiber content. These beans have almost 7 grams of fiber per serving, as well as 7.7 grams of protein. 

Chickpeas 

Fiber per ½ cup (cooked): 6.2 grams 

One half-cup serving of chickpeas (also known as garbanzo beans) contains over 6 grams of fiber. So, pouring some over your salad will help you hit your daily requirements with minimal effort. Just be sure to keep portions small so that you don’t overload on calories, especially when they are not the main event of your meal; a ¼ cup serving contains close to 200 calories in total.  

Flax Seeds 

Fiber per 2 Tbsp: 5.6 grams 

Although they’re not quite at chia seed status, whole flaxseeds offer up to 7 grams of fiber per two tablespoons—which is actually more than those two bites of broccoli can claim. Use them just as you would chia seeds by sprinkling over salads or mixing into yogurt for a super-satiating snack. 

Parsnips 

Fiber per 1 cup (cooked, sliced): 5.6 grams 

They may be unfamiliar to you now, but this root vegetable is worth getting to know. Parsnips are closely related to the carrot family and one cup (sliced) of this mildly sweet veggie contains a steady 7 grams of fiber. Try roasting parsnips as you would potatoes, or dice up and toss into a veggie stew to help kill off hunger pangs. 

Pomegranate Seeds 

Fiber per seeds in ½ pomegranate: 5.6 grams 

Pomegranate is another superfood that’s packed with fiber. And on top of this gut-friendly nutrient, pomegranate seeds are also teeming with polyphenols, a class of antioxidants that have been shown to shrink fat cells! 

Pears 

Fiber per medium fruit (with skin): 5.5 grams 

One medium pear contains around 5.5 grams of fiber, but in order to get all those grams you need to keep the skin intact because that’s where most of the nutrient is concentrated. This same rule applies to apples, potatoes, and even that white stuff you love to pick off of oranges after you’ve peeled the outer layer off! 

Apple 

Fiber per medium apple (with skin): 4.4 grams 

Apples may trail behind pears in this category, but they’re still a good way to sneak more fiber into your day—as long as you don’t peel them! One medium apple contains around 4.4 grams of the belly-friendly nutrient and can help ward off junk food cravings between meals.  

Oranges 

Fiber per large orange (peeled): 4.4 grams 

If you can resist picking off every last bit of that pesky white stuff on the orange segments, you’ll retain more of the waist-whittling nutrient. 

Avocado 

Fiber per ¼ avocado: 3.4 grams 

It’s not the spinach leaves that are going to fill you up, but rather that creamy avocado you slice on top of them. On average, one medium avocado contains around 10-13 grams of filling fiber and adding it to your meals or finding a few awesome avocado recipes can increase satiety tremendously. 

Banana 

Fiber per medium banana (peeled): 3.1 grams 

If you’re craving something fruity, bananas are one of the best fiber-rich fruits to have. One banana has a little over 3 grams of fiber, and also contains a high amount of potassium, an essential nutrient that helps regulate blood pressure. And there are more health benefits of bananas beyond their high-fiber power. 

Dried Figs 

Fiber per ¼ cup (dried): 3.7 grams 

Dried figs are a very portable and very palatable source. One little, dried fig contains nearly one gram of fiber and about 20 calories. Mix a few in a bag with some nuts, and you’ve got yourself a healthy and wholesome snack for when you’re on-the-go and starting to run out of fuel. 

Canned Pumpkin 

Fiber per ½ cup: 3.6 grams 

You should be eating this fall-favorite vegetable year-round for its high fiber content. Despite being pureed, each half-cup serving of delicious pumpkin has almost 4 grams of fiber. If you want to incorporate more of this tasty veggie into your diet. 

Cocoa Powder 

Fiber per 2 Tbsp (unsweetened): 4 grams 

You don’t have to cut chocolate out entirely to have a healthy diet. If you’re craving chocolate, some cocoa powder in a protein shake could kick your cravings without adding excess calories. 

Broccoli 

Fiber per 1 cup (cooked, chopped): 5.1 grams 

Broccoli is one of the best vegetables to add to your next dinner or lunch for some fiber. It has some of the highest-fiber content of most vegetables at over 5 grams per cup. 

Artichoke Hearts 

Fiber per ½ cup (cooked): 4.8 grams 

Unfortunately, spinach artichoke dip will never make it onto any diet-friendly list—but some of its main ingredients certainly do. These juicy, tender artichoke hearts are just teeming with fiber. “I believe the weight loss benefits associated with greater fiber intake are tied to feelings of fullness and satiety. 

Potato 

Fiber per 1 large potato (baked, with skin): 4.8 grams 

Potatoes have gotten a bad reputation, and they’re actually a great source of fiber. Just one large russet potato has nearly 5 grams of fiber, and you can easily add them to just about any dish you make. Just don’t forget to eat the skin! 

Sweet Potato 

Fiber per 1 medium sweet potato (baked, with skin): 3.8 grams 

“Fiber has no magical fat-burning properties; simply put, it helps you feel full without adding a lot of extra calories to your diet,” explains Crandall. “When you have a baked potato (with skin) instead of a bag of potato chips, for example, you’re not only eating fewer calories, but you’re less likely to feel hungry again an hour later.” Sweet potatoes, in particular, boast around 6 grams of fiber per large baked potato for only 160 calories. 

Carrots 

Fiber per 1 cup (raw): 3.4 grams 

Believe it or not, this Bugs Bunny favorite can actually increase feelings of fullness post-snacking—much more than any pretzel sticks can. Throw a bunch in a small baggie and pull them out mid-afternoon when the munchies kick in.  

Bran Flakes 

Fiber per ¾ cup: 5.5 grams 

If you’re not a warm porridge person in the morning, fear not. A 1-cup bowl of bran flakes can provide you with nearly 6 grams of fiber. Skip the raisin bran and add-in your own fruit to keep sugar counts under control and fiber totals even higher. 

Steel-Cut Oats 

Fiber per ¼ cup (dry): 4 grams 

Steel cut oats contain almost double the amount of fiber than rolled oats, which is why you should be opting for these instead. Try one of these overnight oats recipes to give yourself a morning fiber boost with these tasty breakfast treats. 

Whole Grain Bread 

Fiber per slice: 3-4 grams 

One slice of a true whole grain bread can contain around 4 or 5 grams of fiber and upwards of 16 grams of inflammation-reducing whole grains. Recently, though, brands are doubling up on fiber content and boasting over 10 grams per slice in some cases. “When you’re looking at your bread, look for that first ingredient that says whole grain,” Crandall recommends. “You want to stick with whole grain, not multigrain, which simply means that there are different types of grains present.” 

Whole Grain Pasta 

Fiber per 1 cup (cooked): 3.8 grams, penne; 5.9 grams, spaghetti 

Not all pastas are created equal; some are actually pretty good for you! “I really have people look at their brands and read their labels to determine what is considered a good source of fiber because it really is going to vary from brand to brand,” says Crandall. On average, whole wheat pastas contain 6.3 grams of fiber per one cup cooked serving. 

Bulgur 

Fiber per ½ cup (cooked): 4.1 grams 

Bulgur is another high-fiber wheat you should be adding to your diet. For a delicious side salad, combine bulgur with cucumbers, chickpeas, red onion, and dill and dress with a lemon vinaigrette. 

Rolled Oats 

Fiber per 1/2 cup (dry): 4.1 grams 

With 4 grams of fiber per serving, starting your day with a hearty bowl of oatmeal is sure to set you on the right track. A study published in the Nutrition Journal found that participants who consumed oatmeal on a regular basis experienced a drop in bad cholesterol (and waist size!) due to their increased fiber intake. 

Popcorn 

Fiber per 3 cups (air-popped): 3.5 grams 

When you think of whole grains, chances are this movie theater favorite doesn’t come to mind—although it should. Since popcorn is considered a whole grain, it consequently is relatively decent in fiber. Just be sure to stick to air-popped to avoid unwanted calories or artificial flavors.  

Pearled Barley 

Fiber per ½ cup (cooked): 3 grams 

Incorporate this healthy grain into soups and stews, or even feature it as a side dish with some added spices. The dietary fiber found in this grain “helps you extract and remove cholesterol, which is correlated with heart disease,” explains Crandall.  

Refried Beans 

Fiber per ½ cup (canned, fat-free): 5.4 grams 

Who knew you could get a good source of fiber from one of your favorite taco sides? Don’t pass on these beans on your next trip to your local Mexican restaurant. 

Almonds 

Fiber per ¼ cup (roasted): 3.8 grams 

Nuts and seeds are always great while you’re on the go. Snack on roasted almonds, which have nearly 4 grams of fiber per quarter-cup serving along with 7 grams of protein. If you want even more fiber, pick up almonds labeled as raw, natural, or unroasted to get more fiber bang for your buck. 

Pistachios 

Fiber per 1 oz (raw): 3 grams 

These tiny nuts are filled with fiber, which helps keep your digestive system running smoothly. A one-ounce serving of pistachios will give you 3 grams of fiber, along with 6 grams of protein. 

Health Benefits of Fiber 

Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and improve how you look and feel. Some of the benefits of a high fiber diet include: 

  • Digestive health. The most commonly-cited benefit of fiber is its ability to support healthy bowel movements. Dietary fiber bulks up stool to help move waste through your body. Eating a diet rich in high fiber foods can help to prevent constipation, reduce your risk for diverticulitis (inflammation of the intestine), and provide some relief for irritable bowel syndrome (IBS). 
  • Diabetes. An American Journal of Clinical Nutrition study found that fiber acts as natural protective armor against C-reactive protein (CRP), a sign of acute inflammation. When CRP is circulating in the blood, you are more likely to develop diabetes or cardiovascular disease down the road. 
  • Cancer. There is some research to suggests that a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. High-fiber diets have also been connected to reducing your risk of breast cancer, as fiber helps to reduce levels of circulating estrogen. 
  • Skin Health. Due to fiber’s cleansing effects, it can help remove toxins in the blood, eliminating through your digestive process rather than your skin. Besides this, high-fiber foods tend to be high in antioxidants which can protect your skin from DNA-damaging free radicals. 
  • Heart Health. “By improving cholesterol levels and decreasing inflammation, fiber can help to reduce heart disease risk and decrease blood pressure levels. 
  • Body Weight. Fiber’s bulking properties can help you feel fuller, which promotes weight loss by creating a caloric deficit without hunger. 
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Health Benefits of Magnesium

Find out all the health benefits magnesium has to offer from reduced headaches to more energy. 

We all hear about the importance of vitamin D, calcium, and omega-3s every day, but it’s not that often we hear about the body-boosting benefits of magnesium. That’s a shame because magnesium benefits are really wide-ranging. This mineral can help alleviate—or even prevent—many of the problems that many of us experience. 

Find out more about 19 magnesium benefits and how to fit more magnesium into your life. 

There’s a reason magnesium is called ‘essential.’ 

It might be hard to believe, but magnesium is responsible for over 300 biochemical reactions in the body, including brain and muscle function, according to Medline Plus. Ignore your body’s need for it and you’ll feel crummy; headaches, muscle aches, and overall fatigue are common indicators that you’re not getting enough magnesium in your life. 

You need more magnesium than you realize. 

According to the National Institutes of Health, people need quite a bit of magnesium every day to maintain proper levels. 

  • Adult females need 310-320 milligrams a day 
  • Pregnant and breastfeeding women need as much as 360 milligrams 
  • Men need the most: At least 400 milligrams a day to stay balanced 

Hard water is a good source of magnesium. 

Few of us drink hard water anymore, thanks to the water purification process. This process gives us clean water, but it takes out the natural minerals—namely magnesium and calcium—found in hard water. According to a report by the World Health Organization, native communities who consume hard water showed fewer problems with cardiovascular disease when compared to natives who moved into more urban settings. 

It’s best to get magnesium from food. 

You’ll reap the most magnesium benefits if you get it from whole foods rather than supplements. Foods high in fiber are great sources. Good magnesium-rich foods include: 

  • Dark leafy greens 
  • Nuts 
  • Seeds 
  • Fish 
  • Beans 
  • Avocados 
  • Bananas 

And don’t expect to get much from your favorite snack foods: the food processing techniques used by manufacturers take out most of the vitamins and minerals in foods, including magnesium. 

Pumpkin seeds and kelp are great sources of magnesium. 

Believe it or not, just a half cup of pumpkin seeds provides nearly 100 percent of your daily magnesium needs. Kelp, a type of seaweed, might not be the most common food on your menu, but one serving of the green stuff contains 780 mg of magnesium. Also, bananas are a great source of potassium, but one medium piece of the fruit also provides 15 grams of magnesium. 

Craving chocolate? You may need magnesium. 

We all love a delicious piece of chocolate now and then, but if you can’t get enough? Time to get some magnesium. According to a study by the University of Arizona Medical Center, chocolate lovers might be obsessed because their bodies are craving the body-boosting benefits of magnesium. Chocolate—especially dark chocolate—contains about 24 percent of your daily magnesium needs, making it a good (and yummy!) source. 

You may need to take a magnesium supplement. 

It might be best to get magnesium from food, but it’s not always possible. That’s where supplements come in, but not all are created equal. According to the National Institutes of Health, magnesium in aspartate, citrate, lactate, and chloride forms is better absorbed by the body than magnesium oxide and sulfate forms. 

It’s best to pair magnesium with calcium or vitamin D. 

Magnesium and calcium are best buddies because the magnesium helps draw calcium into the bones, keeping them strong. This helps prevent osteoporosis and some forms of arthritis. In addition, magnesium and vitamin D work well together. That said, there’s a school of thought that recommends taking magnesium separate from other vitamins because it’s usually taken in large doses. The best bet? Get a recommendation from your doctor. 

…But not with zinc. 

Zinc is another important nutrient, but it’s best not to take large doses with magnesium. According to a study in the Journal of the American College of Nutrition, high doses of zinc (over 142 milligrams a day) can throw off the balance of magnesium in the body and keep it from absorbing correctly. 

…And not with certain antibiotics. 

It seems odd since magnesium is essential for the body, but you shouldn’t take extra supplements if you’re on certain antibiotics. Antibiotics that contain aminoglycosides affect the muscles and, since magnesium affects the muscles, it might cause problems. Also, some antibiotics—like Quinolones—can affect how much magnesium the body can absorb. Magnesium can also bond to Tetracycline antibiotics, reducing the healing powers of the medication. 

It’ll help you sleep better. 

Feeling restless when you try to sleep? You probably need magnesium. Magnesium helps the function of the GABA receptors in the body and nervous system. GABA is the neurotransmitter that helps calm the body—without it, we stay tense and awake. This calming factor is why many opt to take magnesium supplements before bed for better sleep. 

Magnesium can help ease migraine pain. 

Migraines are one of the most confusing conditions in the world, but it’s believed that at least some of them—especially premenstrual migraines—are caused by low levels of magnesium. The reasons aren’t thoroughly understood, but it’s believed that magnesium helps relax muscles and the brain’s blood vessels. 

And helps beat belly fat. 

Can’t seem to lose belly fat? It might have something to do with your magnesium levels. Magnesium plays an important role in insulin function, allowing the body to effectively convert glucose into energy. If your magnesium levels are in check, you’ll reap a host of benefits including more energy and less belly fat. Count us in! 

It helps keep your heart strong. 

Heart disease is a huge killer of both men and women, but adequate magnesium has been shown to help keep it away. A study of people participating in the Honolulu Heart Program found that men who took more than 320 mg—less than the daily recommended intake—showed that only four out of 1,000 participants developed heart disease. On the other side, seven men out of 1,000 who look less than 320 milligrams developed heart disease. 

Caffeine is magnesium’s enemy. 

There are a million-and-one benefits to cutting out soda, but here’s another one: It can make you deficient in magnesium. The reason: Excessive caffeine makes it more difficult for the intestines to absorb magnesium. You can counteract that by consuming more magnesium, but at some point, you won’t be able to get enough to make up the difference. 

If you work out a lot, you need magnesium. 

Magnesium is important for athletes because of its heart health benefits, but it’s also shown to help the body rebuild adenosine triphosphate (ATP) that’s broken down during exercise. It also helps the body burn that energy more efficiently, lowering the amount of lactic acid that builds up post-exercise. Less lactic acid means less muscle soreness. In addition, the muscle-relaxing properties of magnesium also help soothe pain post-workout. 

It helps regulate your mood. 

Magnesium affects many neurological processes, including parts of the brain responsible for mood levels. According to the National Institutes of Health, the true connection between magnesium levels and depression isn’t totally understood, but a report in Magnesium in the Central Nervous System states that magnesium supplementation was as effective as the tricyclic antidepressant imipramine in treating major depression. 

It cuts down your risk of cancer. 

Magnesium, at its very core, helps prevent inflammation in the body. Inflammation is shown to be a leading cause of a number of diseases, including cancer. Cells low in magnesium are weaker, leading them to be more susceptible to other invaders. A meta-analysis in Magnesium Research found that low magnesium negatively affects the permeability of cells, which has been shown to initiate carcinogenesis (or the formation of cancer). 

Magnesium helps your bowel movements to be more regular. 

One of the more unknown magnesium benefits is that it’s often used as a stool softener because it helps draw water into waste, making it easier to pass through. Also, it’s effectiveness as a muscle relaxer makes it easier to, well, relax the muscles responsible for waste elimination. Relaxed colon muscles mean it’ll be easier to push things through. 

 

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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 Healthy Eating Posted on 0 Comments

Common Mistakes You’re Making When Cooking Veggies

Carrots? Check! Broccoli? Got it! If the drawers in your fridge are filled with vegetables that actually find their way to your dinner plate, give yourself a pat on the back. All those years of mom telling you to “eat your vegetables” are finally paying off—and she’s probably so proud! But boosting your health and the quality of your diet isn’t as simple as putting salad fork to mouth. If you want to get the most nutritional bang for your calorie buck (which you should), how you prep and cook your vegetables makes a big difference. Here, we reveal ways you may be taking vital nutrients right out of veggies without realizing it. Plus, get the easy ways to remedy each mistake so you can stay on track to better health and know how to cook vegetables, the right way. 

 

Mistake: You don’t stray from the recipe. 

You may have followed the recipe step-by-step, but that doesn’t mean you cooked your vegetables the right way. One of the most common culinary errors? Exposing vegetables to heat for too long. Doing so destroys the majority of vegetables’ nutrients. Boiling them is also a no-go. This method causes water-soluble micronutrients like riboflavin, folate, and B and C vitamins to leach out into the water—which most people then pour straight down the drain. Another surefire way to nix all the nutrients in your veggies? Throwing them into a deep fryer. No matter how healthy your veggies are, they can’t undo the damage that comes along with all the excess fat 

The solution: Skip the boiling and long cooking times. Instead, steam your veggies for five minutes and then finish them in a saucepan over medium heat. If you want to make homemade “fries,” stay far away from the deep frier and bake your crunchy sticks on a metal tray instead. 

 

Mistake: You’re smoking them out. 

While you may love the slightly-burnt flavor that your grill lends to veggie kabobs, the hot and dry environment can deplete your produce’s nutrients. What’s worse, if you leave them on the grill long enough that they develop a blackened, charred appearance, that’s a sign the veggies could have been exposed to benzopyrene, a carcinogenic chemical found in cigarette smoke. Another recipe for nutritional disaster? Slathering veggies in oil rather than cooking them over extra-high heat in an attempt to sit down to the dinner table sooner. When oil is exposed to extreme heat, it creates smoke that can break down the antioxidants in vegetables. 

The solution: Next time you’re BBQing outside, ditch the kabobs and cook your vegetables in a grill basket instead. This tactic eliminates the risk of consuming dangerous char, while helping the veggies retain their moisture, vitamins, and minerals. Whipping up dinner indoors? Stick to medium-high cooking heat and skip the olive oil drizzle before heating your veggies. Cooking them dry and adding the fat after will help cut back on antioxidant-depleting smoke. 

 

Mistake: You toss out the good parts. 

How many times have you chopped the stalk and leaves off your broccoli and tossed them into the trash? Or peeled off cucumber and potato skins? Don’t be embarrassed if you do it quite often—it’s a common error. But now’s the time to change your ways and stop throwing out the healthiest parts of the veggies. Skins, leaves, and stalks have unique nutrients not found in other parts of the vegetables. They also have higher concentrations of vitamins than parts more commonly consumed. 

The solution: Step away from the peeler and chill with the chop-n-toss. Use broccoli stalks and leaves in stir-fries, soups, and salads to get a hefty dose of health-boosting nutrients. 

Mistake: You use and abuse them. 

Vegetables should be the star of your meal, not a vehicle for calorie- and fat-laden sauces. There are some people who think something is healthy just because it incorporates veggies, when it winds up being one of the worst “healthy” snacks out there! All of you cheese sauce and onion dip lovers out there know exactly what we’re talking about! You may have convinced yourself that your condiment choices are irrelevant when paired with something as low-cal and healthy as vegetables, but that simply isn’t true.  You’re likely loading up on three or four times that, which turns your 20-calorie serving of bell pepper slices into a 470-calorie disaster loaded with 48 grams of fat! 

The solution: When you’re snacking on raw veggies, opt for hummus over dips. Opting for the Greek-inspired spread will save you 60 calories per serving—which really adds up when you’re downing a lot of the stuff. As for you cheese sauce lovers, look for sauce recipes that incorporate cheese—just not as the primary ingredient. We like versions that pair Parmesan with balsamic, garlic, and lemon juice. 

 

Mistake: You skip the sink. 

Conventionally-grown, pesticide-laden vegetables like celery, spinach, sweet bell peppers, and tomatoes all made appearances on the 2018 Environmental Working Group’s annual Dirty Dozen List. If you tend to quickly rinse these veggies—or not wash them at all—you’re likely ingesting chemical residues that can cause stomach pain, nausea, and diarrhea. The worst part is, these chemicals don’t just come and go. They hide out in our fat cells until we go on a diet and start losing weight. According to researchers, when the pounds start to come off, the chemicals come out of hibernation and shoot into the bloodstream, slowing energy expenditure and metabolism. 

The solution: Even if you always buy organic, soak your veggies in a pot of water for 10-15 minutes before eating them. Then give them another quick rinse under some running water to make sure they’re clean. 

 

Mistake: You’re not pairing them with fat. 

If you stick with low-fat veggie dip to stay trim, you may be doing your health a disservice. According to Iowa and Ohio State University researchers, pairing a little bit of fat with red, yellow, orange, and dark-green vegetables helps the body absorb cancer-fighting and heart-healthy nutrients like lycopene and beta-carotene. Study findings show that you’ll need to consume six grams of added fat with your veggies to reap the maximum nutritional benefits. While that may seem like a lot, dietary guidelines actually suggest that healthy adults consume no more than 35 percent of total daily calories from fat—which is up to 70 grams a day if you’re consuming a 1,800-calorie diet. 

The solution: Pair your veggies with healthy sources of fat. Typically eat a salad for lunch? Add a half cup of avocado (11 g fat) or two tablespoons of Cucina Antica Organic Caesar dressing (8 g fat) to your plate to hit the nutritional mark. 

 

Mistake: You only eat them raw. 

There’s nothing better than the sweet, crispy crunch of a fresh carrot, but munching on this orange vegetable raw isn’t the best way to get your daily dose of vitamins. According to an International Food Research Journal report, boiling the orange vegetable best preserves its nutrients. If learning this was a bit of a shocker for you, it’s understandable; many other veggies lose their water-soluble vitamins once they’re boiled. Tomatoes also get healthier under the heat. A Cornell University study found that cooking them boosts the amount of lycopene, a disease-fighting antioxidant in tomatoes. Researchers believe that heat softens the plant’s cell walls, allowing more nutrients to be released and then absorbed by our bodies. 

The solution: In the Cornell University study, lycopene absorption rose 35 percent after tomatoes were cooked for 30 minutes at 190.4 degrees F. Follow suit if you want to reap the benefits at home. If you prefer to add carrots to your plate, boil, drain, and transfer them to a bowl and toss with a drizzle of olive oil, a bit of pepper, and dried rosemary to pump up the flavor.  

 

Mistake: You’re juicing away their fiber. 

Yes, juicing is better than eating no veggies at all, but when produce goes through the juicing machine, its fiber-rich skins and pulp that help boost satiety get left behind. The good news is, veggies’ vitamins, phytonutrients, and minerals still find their way to your cup.  

The solution: Toss out your juicer! After removing the seeds and rinds, throw your veggies into a blender instead. This method retains vegetables’ healthy fiber. There are plenty of juicing companies that bottle blended versions, so you can grab a juice on the go without missing out on crucial fiber. If your drink comes out too thick when blending at home, add some water to thin it out a bit. 

 

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

Signs You Have a Food Intolerance

Your constant bloating or mystery runny nose may signal subtle signs of a food intolerance. 

Ever noticed that biting into a grilled cheese sandwich or spooning into yogurt unleashes a slew of uncomfortable gastrointestinal side effects? You may be victim to a food sensitivity or intolerance. 

What is a Food Intolerance? 

“A food intolerance is a digestive problem that results after eating a particular food or food group. A food intolerance is different than a food allergy in that it doesn’t produce an immune reaction to the specific food or food group. That means, your immune system isn’t triggered and therefore won’t produce a histamine response. “For example, if someone has a peanut allergy and ingests a peanut-containing product, they may experience anaphylaxis and require immediate medical attention, whereas someone with a lactose intolerance who consumes a lactose-containing product may have a stomach ache as a result. Though less severe in response, food intolerances are not to be taken lightly as they frequently lead to a decreased quality of life due to pain, discomfort, and the avoidance of certain foods.” 

While bloating and gas are two of the most common side effects, a food intolerance can trigger some other bizarrely unconventional reactions. These are the 15 signs you may have a food intolerance, straight from experts.1 

Fatigue 

“Fatigue results from an inflammation and immune response. Your body has to work harder since the food is not completely digested so the food and has a more taxing effect on your body rather than the energizing effect you hope for after eating. This may result in fatigue and inflammation. Fatigue can also result from a food allergy because your immune system is expending a good amount of energy trying to remove the food protein ‘invader.'” 

Bloating & Cramping 

“Enzymes are proteins that act on certain foods to help break them down. Some people lack the necessary enzymes to properly break down certain foods. This lack of food breakdown or digestion can lead to the feeling of bloating or stomach cramping. One of the most common intolerances that produce this symptom is a lactose intolerance. Lactose intolerance is caused by a deficiency in the enzyme lactase which breaks down the disaccharide or sugar in milk called lactose. 

Migraines 

“Sulphites are preservatives that are commonly found in wine, dried fruit, some condiments, and other pre-packaged foods. An individual who has a sulfite intolerance may experience headaches, migraines, and even asthma-like symptoms after consuming these products. There is no true test to diagnose this intolerance, however, keeping a food log and removing these foods from the diet could reveal an intolerance if symptoms resolve.” 

Gas 

“Gas and bloating are often caused by high FODMAP foods. People often don’t realize that avoiding FODMAPs long-term might control symptoms but it doesn’t address the reason they’re reacting poorly to highly fermentable foods. In my practice, I usually see this from bacterial overgrowth. The tolerance to high FODMAP foods improves when people treat the underlying cause.” 

Joint Pain 

“Joint pain is a result of inflammation which may be the result of a food allergy or intolerance. Any immune system reaction has the potential to trigger joint pain.” 

Hives 

“Food allergy symptoms often vary from food to food. Some foods such as nuts and fish are accompanied by anaphylactic reactions, which can be life-threatening if not treated with an EpiPen. Oftentimes an anaphylactic reaction will include symptoms such as an itchy throat, trouble breathing, and hives. However, many minor reactions are also accompanied by hives, normally in the facial region. This type of reaction normally indicates an intolerance to a food consumed in the past few minutes or within the hour. Hives on the tongue are normally indicative of a more severe reaction, but can also be triggered by a sensitivity to nightshade vegetables such as eggplant or red peppers.” 

Diarrhea & Constipation 

“The most severe form of a gluten intolerance is celiac disease. Celiac disease is an autoimmune disorder where the body attacks the villi of the small intestine in response to the presence of gluten (the protein found in wheat, rye, and barley). Essentially, gluten confuses the body to attack itself rather than the foreign substance. This disease presents widespread issues including but not limited to constipation, diarrhea, malabsorption of key nutrients like vitamin D, iron, and B12, skin rashes, headaches and migraines, steatorrhea (oily stool), chronic fatigue, and chronic weight loss. 

Non-celiac gluten sensitivity is a less severe form of the gluten intolerance where the body doesn’t have an autoimmune response but still does not handle the ingestion of gluten well. Studies show that 50 percent of gluten sensitive individuals experience diarrhea and 25 percent may experience constipation. Every case of these issues does not point to a gluten intolerance. However, if persistent, these symptoms may be worth exploring.” 

Arthritis 

“Just as people who suffer from migraines usually have an immune component, an immune component can also trigger arthritis. Inflammation from gut hyper-permeability leads to higher levels of immune modulators that create inflammation.” 

Heartburn & Acid Reflux 

“Heartburn and acid reflux ensue when food is not fully digested or when acid comes up through the esophagus and burns tissue in the esophagus and throat. When your body is sensitive to a food, it takes more energy to digest and could cause a hold up in the digestive system—though at that moment we can’t see what’s happening internally, we often feel it as heartburn or acid reflux.” 

Runny Nose 

“While it is less common with allergies or intolerances, a runny nose is often a sign that your body is trying to cleanse itself and when paired with other symptoms can sometimes signify you may have a food intolerance.” 

Acne & Rosacea 

Although a food allergy differs from a food intolerance, people who are intolerant to certain foods should avoid the triggers. “Skin issues like hives, rashes, itchiness, acne, eczema, rosacea, and puffiness can all be signs of a food allergy. A food allergy results when your body’s immune system overreacts to an allergen. When you consume a food that your body thinks is harmful (even though it is not), your immune system responds by creating disease-fighting antibodies called immunoglobulin E (IgE). Anytime that you eat a food containing that protein, your body is triggered to release IgE antibodies and other chemicals or ‘mediators,’ like histamine, in efforts of attacking and expelling the invading protein from your body. Histamine is a powerful chemical. The allergy symptom you experience depends on where in the body the histamine is released. If it is released in the skin, you are likely to experience one of the skin issues mentioned above.” 

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