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Best Ways to Boost Your Metabolism

Metabolism. It’s the set of life-sustaining chemical transformations within the cells of living organisms. It’s such a big concept that it’s understandable to feel as if it’s beyond your control. But that’s not true! 

If you’re wondering how to increase metabolism, we’ve rounded up the 50 best quick and easy ways to rev your fat-burning furnace to help you reach your weight loss goals that much faster. 

Eat enough 

If you want to weigh less, you’ve got to eat less, right? Well, if you’re not eating enough calories, it can cause your body to lose muscle mass, which will decrease the rate of your metabolism. Plus, when you skimp on calories, your body slows the rate at which it burns calories to conserve the fuel it’s got. 

“Under-fueling is just as risky as over-fueling. “In an attempt for quick, noticeable weight loss, many people wrongfully believe that eating as few calories as possible is the best solution. Not only can this lead to numerous nutritional deficiencies as the body is getting less food overall, but it can also actually have the opposite effect on weight loss.” Instead of cutting calories like crazy, use the simple diet and exercise hacks below that can help you slim down quickly and safely without screwing up your metabolism. 

Put on muscle 

Even when you’re at rest, your body is constantly burning calories. In fact, 60 to 80 percent of the calories that you burn each day are being used up just keeping you alive, according to research published in Frontiers in Physiology. Studies show “resting metabolic rate” and total calories burned is much higher in people with more muscle because every pound of muscle uses about 6 calories a day just to sustain itself. If you can pack on just five pounds of muscle and sustain it, you’ll burn the caloric equivalent of three pounds of fat over the course of a year. 

Try HIIT workouts to build muscle mass 

When it comes to the best workouts for weight loss, neither weights nor cardio can completely move the needle on their own. Interval training is the best way to shed pounds, increase your metabolism, and improve insulin sensitivity. One International Journal of Obesity study found that 20-minute HIIT workouts helped women lose 5.5 more pounds and gain more lean muscle mass over the course of 15 weeks than women who did long, steady cardio workouts. 

At the gym, sign up for a HIIT class, or turn your favorite aerobic exercise, (running, biking, even walking) into an interval workout by adding periods of intense speed (start with 30 to 60 seconds) followed by periods of rest (normal speed) for the same amount of time. Do this six to 10 times to complete a fat-slashing workout. As you get better, slowly increase the amount of time of increased intensity. 

Eat enough protein daily 

The more muscle you have, the more calories you burn—no matter what you’re doing. Hitting the gym helps you build muscle and eating protein keeps your gains from breaking down and slowing your metabolic rate as a result. 

Research has found that because protein is more difficult for the body to break down and digest than other nutrients, it can increase post-meal calorie burn by 5 percent. Aim to incorporate some protein into every meal and snack throughout the day. 

Metabolism-boosting foods high in protein include: 

  • Hard-boiled eggs 
  • Chicken breast 
  • Ground turkey 
  • Beans 
  • Flank, hanger, or skirt steak 

Protein needs differ by individual, but typically consuming 0.8 to one gram of protein per kilogram of body weight per day should be sufficient enough to fuel weight loss. For a 130-pound (59 kilograms) person, that would equal between 46 and 58 grams of protein. 

Choose whole grains 

It takes the body extra effort to break down whole grains than more refined and processed grains, like the flour ordinarily used to make bread and pasta. You can help keep your metabolic rate elevated by consuming foods that the body has to work harder to digest, as shown in a Food & Nutrition Research study. Pomona College researchers found that consuming whole foods increased your post-meal energy expenditure by 50 percent compared to eating processed foods. 

Your go-to foods that boost metabolism are whole grains that are also rich in fiber. 

  • Brown rice 
  • Oatmeal
  • Quinoa 
  • Sprouted grain bread 

Get a good night’s sleep 

Stephen Colbert’s doing great, but now it’s time to DVR him and start getting to bed earlier. A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less had more visceral fat. If you do nothing else differently, just getting an extra half hour of shuteye will make all the difference. If you’re chronically sleep deprived, don’t be surprised if you gain a few pounds without eating a morsel of extra food. “A lack of sleep can cause several metabolic problems,” says nutritionist and Holistic Health Coach Seth Santoro. “It can cause you to burn fewer calories, lack appetite control and experience an increase in cortisol levels, which stores fat.” 

Lack of sufficient sleep—under the recommended seven to nine hours a night for most adults—also leads to impaired glucose tolerance, a.k.a. your body’s ability to utilize sugar for fuel. “We all have those less-than-adequate nights of sleep,” says nutritionist. “But if it’s a regular thing, you’re better off lengthening your night’s sleep than working out, if fat loss or weight maintenance is your goal.” 

And stop napping 

Research has found that people burn fewer calories when they sleep during the day and log their waking hours after the sun’s gone down. To come to this finding, researchers at the University of Colorado at Boulder studied 14 healthy adults for six days. For two days, study participants slept at night and stayed awake during the day, then they reversed their routines to mimic the schedules of night owls. When participants slept during the day, researchers found that they burned 52 to 59 fewer calories than they did while catching their Zzzs in the evening—likely because the schedule messed with their circadian rhythm, the body’s internal clock that plays a major role in metabolism function. If you have no choice but to sleep during the day, aim to cut 50-60 calories from your daily diet. 

Eat more high-fiber beans 

Not only are beans a great source of plant-based protein, they’re also packed with both soluble and insoluble fiber. The process of digesting the fiber and protein in beans burns extra calories, and both types of fiber help lower insulin levels after digestion and cause your body to store less fat. Think of every bean as a little metabolism-boosting pill. One study found that people who ate a ¾ cup of beans daily weighed 6.6 pounds less than those who didn’t—despite bean eaters consuming, on average, 199 calories more per day. 

Reduce common stressors 

Stress can actually cause the body to metabolize food more slowly, according to research published in the journal Biological Psychiatry. To make matters worse, the food we crave when we’re stressed out tends to be fatty and full of sugar. Researchers say that the combination of high-cal cravings and a stress-induced, snail-paced metabolic rate can result in significant weight gain. To increase your metabolism, fight stress with laughter. Research shows that smiling and laughing causes levels of stress hormones to diminish. 

Make sure you’re getting enough vitamin D 

If there’s one supplement most Americans should be taking, it’s vitamin D. It’s essential for preserving metabolism-revving muscle tissue, but researchers estimate that a measly 20 percent of Americans take in enough via their diet. While you can nail 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon, popping a daily supplement is pretty convenient. 

Good dietary sources of vitamin D for metabolism: 

  • Tuna: 68 IUs per 3 ounces White Albacore tuna (11% DV) 
  • Fortified low-fat milk: 120 IUs per cup (20% DV) 
  • Eggs: 40 IUs per fried egg (7% DV) 

Drink a glass of water in the morning when you wake up 

For nutritionist one of the best and cheapest ways to give your metabolism a jolt is to drink water (she suggests 20 to 32 ounces) shortly after waking. Why? During sleep, your body’s metabolic function slows down, and unless you wake up in the middle of the night to swig some water, you’re not taking in any fluids. Nutritionist suggests completely rehydrating before stressing your body with any other food or drink. “My clients who have implemented this report less bloating, more energy and a smaller appetite,” she says. Her motto for getting your inner furnace stoked and ready for the day: “Rehydrate, then caffeinate!” 

And drink more water in general 

Weight loss doesn’t get easier than this: Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about 2 tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year—a weight loss of approximately five pounds! 

Pack snacks on the go 

“Always be prepared for a busy or unpredictable day by keeping healthy snacks on you, at your desk, in your car. Dietitians says that if you have to skip breakfast, lunch, or even dinner during your quest to look your best, you can keep your energy levels up while making healthy choices. “You’ll have no reason to run to the vending machine for chips or stick your hand in the candy bowl. 

Dietitians recommends eating snacks to keep your metabolism humming such as: 

  • Almonds or other unsalted nuts 
  • Apples 
  • Bananas 
  • Chia bars 
  • Protein bars 
  • Fruit and nut bars 

Cut back on diet soda and artificial sweeteners 

Yeah, yeah, it has zero calories, but drinking diet soda may yet play havoc with your goal of having a flat belly. Research published in the journal Trends in Endocrinology & Metabolism shows that artificially sweetened beverages may screw up the body’s normal metabolic response to sugar, actually increasing appetite! Increasingly, diet drinks are being linked to weight gain, metabolic syndrome and a host of other ills. 

Go nuts 

A 2003 study in the International Journal of Obesity demonstrated that a low-calorie diet that’s rich in almonds could help people shed weight. Not only do the good monounsaturated fats in almonds have an effect on insulin levels, say scientists, but also give dieters a feeling of fullness, meaning that they are less likely to overeat. So stock your pantry with almonds, walnuts, and nut butter. 

Eat whole foods 

The smoothie revolution is here, and lots of people are swilling down bushels of leafy greens. Believe it or not, there’s a downside to this ingenious delivery method. A big part of the body’s job—breaking down food so that the body can absorb nutrients—has been outsourced to our Nutribullets and Vitamixes. That means that the body is expending much less energy than it would if we were eating kale, spinach, and bananas in their solid form. Smoothies are great for weight loss, but by prioritizing lean meats, fish, fibrous vegetables and fruit, you are driving up TEF (the “Thermic Effect of Food,” or your metabolic rate after eating) and expending more calories on digestion. 

Eat salmon 

There are plenty of fish in the sea, but salmon may be the best one when you’re trying to find out how to increase metabolism. That’s because most cases of underactive thyroid are due to inflammation of the gland, and salmon boasts significant anti-inflammatory properties thanks to its rich omega-3 fatty acid content. In fact, a study in the European Journal of Clinical Nutrition looked at the effects of weight loss and seafood consumption and showed salmon to be the most effective at reducing inflammation—better than cod, fish oil, and a fish-free diet. 

Eat iron-rich foods 

Iron deficiency affects more than 1 in 5 women in the U.S. Being deficient in essential minerals can show up in all kinds of ways, such as fatigue and anemia, but an iron deficiency can also be a blow for your metabolic health. See, your body can’t work as efficiently to burn calories when it doesn’t have what it needs to work properly. On the other hand, when you treat iron deficiency with sufficient iron intake, you can lose weight and improve metabolic parameters such as lowering blood pressure and bad cholesterol levels, according to a Clinical Therapeutics study. 

Iron-rich foods you can add to your diet to boost metabolism include: 

  • 1 cup iron-fortified breakfast cereal, 100% DV iron 
  • 1 cup of lentils, 36% DV iron 
  • 3.5 ounces ground beef, 15% DV iron 
  • 1 cup spinach, 24% DV iron 

Eat three meals a day 

Bodybuilders have long sworn by eating every few hours to keep their muscles fueled, but don’t discount the weight loss potential of three squares a day. A study in the journal Hepatology put two groups of men on weight-gain diets. One group divided the calories among three small meals with snacks in between while the second group ate the same number of calories in three square meals. While both groups gained weight, researchers found that belly fat—the dangerous kind that increases heart-disease risk—only increased in the high-meal frequency group. 

Drink less alcohol to increase fat burn 

While drinking in moderation every so often won’t do too much harm to your waistline, making it a habit can slow down your metabolic rate. Why? When your body has a cocktail to break down, it takes precedence over any food that you’ve already eaten that’s waiting to be digested. This slows down the entire metabolic process. On the occasions that you decided to indulge, stick to low-calorie drinks. Alternate your alcohol with water to slow your pace, and cut yourself off after two drinks. Avoid ordering high-cal bar food like fries and burgers. An important note: Wine in moderation can have numerous benefits, including weight loss! 

Eat zinc-rich oysters 

Shuck one for your metabolism. Heck, make it a half dozen. After all, oysters are one of the best dietary sources zinc—a mineral that’s critical for thyroid health. In fact, the body needs enough zinc to activate production of thyroid hormone. And, in turn, we need enough thyroid hormone to absorb zinc. Any way you look at it, deficiencies are likely to result in a sluggish metabolism, and supplementing with the mineral has shown to get weight loss back on track. One study in Nutrition Research and Practice found that obese people who consumed 30 milligrams of zinc per day—the equivalent of just six raw oysters—had improved BMIs, lost weight, and showed improvements in blood cholesterol levels. Get shucking! 

Snack on yogurt 

Probiotics in products like yogurt and fermented foods like pickles and sauerkraut help good bacteria in the gut process food more efficiently. Not only is yogurt a great source of protein and calcium, a Nature study found that eating it as part of a reduced-calorie diet can help shrink your waistline. And you can incorporate it into dishes throughout the day. 

Brew a caffeinated cup of coffee 

Coffee is one of the best drinks for weight loss because it boosts your metabolism. A study published in the journal Food Science and Biotechnology found that caffeine revs the sympathetic nervous system and increases lipolysis (aka fat burn). A cup of black coffee is a good pre-workout beverage, too: Researchers found that cyclists who took a caffeine supplement were able to ride about a mile farther than those who took a placebo. Make yours a venti and skip the sweeteners. 

But don’t overdo it on the caffeine 

Have a few cups of java for a metabolism boost, but if you’re never seen without a mug at your lips, that could work against you, says nutritionist Amy Shapiro. Caffeine is a natural appetite suppressant. If you’re constantly consuming it, you may not eat much—or realize how hungry you really are—until you get home for dinner. “Not eating enough throughout the day can make your metabolism sluggish,” she says. “By the time you eat dinner, instead of immediately using that food for energy, your body is aggressively storing it as fat, just in case it will be deprived again.” Stick to three to four cups of coffee a day to keep your caffeine intake under control. 

Add more avocado 

It’s like butter that grows on trees. But instead of the cholesterol, trans fats, and saturated fats in real butter, avocado contains metabolism-enhancing monounsaturated fat. And that’s not all. Each creamy fruit is also packed with fiber and free-radical-killing antioxidants. Free radicals are destructive rogue oxygen molecules—natural byproducts of metabolism—that trigger various chain reactions in the body that destroy cells and DNA, causing all kinds of health problems. Antioxidants in fresh fruits and vegetables can help neutralize some free radicals, but they can’t reach the mitochondria—the base camp for the free radical army—and that’s a problem. 

When your mitochondria aren’t working properly, your metabolism runs less efficiently. Enter: Avocado. A 2015 study found that monounsaturated-rich oil pressed from the fruit can help mitochondria become more resilient. Researchers say the results jive with low-disease rates in Mediterranean countries where olive oil—nutritionally similar to the avocado—is a diet staple. 

Always opt for organic beef, eggs, and dairy 

“Hormones dictate how our body utilizes the energy we give it,” says nutritionist Lisa Jubilee. “Between our reproductive, thyroid and growth hormones, appetite, insulin, and hunger hormone leptin and ghrelin, our bodies have to perform a tricky balancing act to keep us lean, energized and viable reproductive beings.” Those tasks have become much more difficult because of the hormone residues we consume via cage-raised foods. If you want to give your metabolism a leg up, Jubilee says, switch to organic, grass-fed, pasture-raised beef, eggs, and dairy products, thereby avoiding those nasty hormones at mealtime. 

Choose broccoli 

Calcium and vitamin C team up well to boost metabolism. Broccoli contains both nutrients, not to mention the kind of fiber that’s been shown to increase TEF. What’s more: Broccoli contains a compound that works on a genetic level to effectively “switch off” cancer genes, leading to the targeted death of cancer cells and slowing of disease progression. 

Laugh more 

It’s no joke: Genuine laughter may cause a 10–20 percent increase in basal energy expenditure and resting heart-rate, according to a study published in the International Journal of Obesity. That means a 10-15 minute giggle fest could burn up 40 to 170 calories. Let us hear you lol! 

Add mustard to meals 

Add mustard to your meal, and feel the burn—literally! Scientists at England’s Oxford Polytechnic Institute found that by eating just one teaspoon of mustard (about 5 calories) can boost the metabolism by up to 25 percent for several hours after eating. The benefits, researchers say, may be attributed to capsaicin and allyl isothiocyanates, phytochemicals that give the mustard its characteristic flavor. 

Move for two minutes 

Forget slogging on the treadmill for hours, research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by 4 minutes of rest, burned 200 extra calories that day. That’s just 2.5 minutes of work for a resting metabolism boost that will last 24 to 48 hours! 

Pick spicy peppers 

It’s well reported that fiery capsaicin (think: hot sauce, cayenne, chili) can rev up the metabolism, but study findings presented at the Experimental Biology meeting in Anaheim, California, showed similar weight loss potential in dihydrocapsiate (DCT), the non-spicy cousin of hot peppers. Participants who ate the most DCT experienced a metabolic boost that was nearly double the placebo group! Bottom line: Pile on the poblanos! 

Lower your bedroom temperature at night 

A striking new study published in the journal Diabetes suggests that simply turning on the AC may subtly transform a person’s stores of brown fat, the “good” fat stimulated by cold temperatures, that serves to keep us warm by burning through “bad” fat stores. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the men had almost doubled their volumes of brown fat. Cool! 

Eat the bulk of your carbs at night 

One study in the European Journal of Nutrition put two groups of men on identical weight loss diets. The only difference? Half of the group ate their carbs throughout the day while the second group reserved carbohydrates for nighttime. The result? The nighttime carb group showed a significantly higher diet-induced thermogenesis (meaning they burned more calories digesting their food the next day). On the other hand, the daytime-carb group showed increased blood sugar levels. Experts believe that when you give yourself large gaps between your carb intake (like fasting overnight), your body is more equipped to deal with your intake of blood-sugar-raising carbs when you have them next. 

Add vinegar to meals 

Not only is vinegar great on salad, it’s also shown to “switch on” genes that release proteins that break down fat. In a study of 175 overweight Japanese men and women published in Bioscience, Biotechnology, and Biochemistry, researchers found that participants who drank one or two tablespoons of apple cider vinegar daily for 12 weeks significantly lowered their body weight, BMI, visceral fat, and waist circumference. 

Have an egg yolk—or two 

Although it’s true that egg whites are low in calories, fat-free, and contain most of the protein found in an egg, eating the entire egg is beneficial to your metabolism. The yolk contains many metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids and—most significantly—choline, a powerful compound that animal research shows can prevent the storage of fat around your liver. Worried about cholesterol? New studies have found that moderate consumption of one to three whole eggs per day has no negative effect on 70 percent of the population’s lipid (fat) profile and may actually improve it. 

Use extra virgin olive oil 

Our bodies need dietary fat—particularly healthy oils—in order to lose weight and function properly. The right kinds of fats and oils help quash hunger, maximize your metabolism, and speed nutrients through your body by helping to absorb fat-soluble nutrients. Diets high in healthy monounsaturated fats, like olive oil, can actually help the body to burn calories and lose weight compared to low-fat diets.
Additionally, studies show extra virgin olive oil may also increase blood levels of serotonin, a hormone associated with satiety. 

Sip on green tea 

If you always opt for coffee over tea, you could be missing out on a major metabolism boost. A Penn State animal study found supplementing exercise with green tea can actually boost weight loss. In fact, after 16 weeks, rats experienced a body mass reduction of 27.1 percent and an average abdominal fat mass reduction of 36.6 percent. What’s green tea’s magic? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver’s capacity for turning fat into energy. 

Drink full-fat milk 

Studies conducted at The Nutrition Institute at the University of Tennessee suggest that consuming dairy may help your body metabolize fat more efficiently. Other studies have shown that increased calcium intake from dairy products (though not from supplemental calcium carbonate) caused study participants to poop out more fat as opposed to it sticking around on the body. 

Stand at work three hours a day 

Ideally, we sleep about eight hours for every 24. Most people spend another seven to ten hours sitting at their desk. That means most of us spend the overwhelming majority of our time sedentary. Our bodies weren’t designed for this level of inactivity—most of humans’ evolutionary history involved being active, searching for food and fuel. Nutritionist Lisa Jubilee says that one way to burn more calories daily is to stand more and sit less. She cites a British study which found that standing at work burned 50 more calories per hour than sitting. If that doesn’t sound like a lot, consider this: If you stand for just three hours of your day, in one year you’d expend more than 30,000 extra calories—which amounts to about 8 pounds of fat! 

Eat more garlic 

Recent studies have shown that garlic supports blood-sugar metabolism and helps control lipid levels in the blood. Adding garlic to foods that are rich in fats and carbohydrates may keep those substances from doing the damage they’re known to do. What’s more, eating garlic can help boost your immune system, help ward off heart disease, fight inflammation and lower blood pressure, to name a few. 

Nibble on dark chocolate 

In a study conducted by Swiss and German researchers, lucky participants ate about 1.5 ounces of dark chocolate daily for two weeks. Ultimately, these chocolate nibblers had lower stress-hormone levels and a more regulated metabolism than a control group. Scientists speculate that chemicals in cocoa, such as flavonoids, play a role in regulating metabolism by alleviating stress that can cause your fat-burning engines to go on the fritz. Should you think this is a license to go wild, take heed: We’re talking small amounts of high-quality dark chocolate. Researchers say 1.5 ounces is enough. 

Turn off sleep-blocking blue light at night 

Want to have a faster metabolism? Install apps like flux or Twilight on your devices. They reduce certain parts of the light spectrum as your bedtime approaches. Studies have shown that LED lights in phones disturb the production of the sleep hormone melanin. A purring metabolism is greatly helped by a good night’s sleep. So take your late-night texting down a notch or two… At least in terms of screen brightness. 

Have some cheese 

You might want to think twice before ditching dairy if you’re trying to lose weight—despite what your Paleo-preaching CrossFit friends tell you. Cheese is a satisfying, portable, and inexpensive food that’s packed with calcium, vitamin D, and protein. “Calcium can also promote weight loss because it helps maintain muscle mass, which boosts and helps maintain metabolism, helping you burn calories more efficiently throughout the day,” says Dietitians. That doesn’t mean you can help yourself to a cheese-drenched casserole, though. Work cheese into fiber-rich snacks to make them more satiating. 

Give up sugary energy drinks 

Caffeine may provide a bit of a boost to the metabolism, especially when ingested before exercise, but no amount of metabolic boost can burn off the empty calories that energy drinks supply. According to one study published in Mayo Clinic Proceedings, a typical energy drink serves up a quarter cup of sugar—calories that hit your body all at once and trigger fat storage. If you want to burn calories, try the miracle beverage known as tap water. 

Eat full-fat foods 

A new report from the Credit Suisse Research Institute found that more and more of us are choosing whole-fat foods over skim, lite, fat-free or other modern monikers of leanness. And while many health organizations like the American Heart Association still want us to cut down on fat—particularly saturated fat—this full-fat trend may be a healthy rebellion against those decades-old credos, according to recent studies. In fact, people who eat a lot of high-fat dairy products actually have the lowest incidence of diabetes, according to a 2015 study of 26,930 people in the American Journal of Clinical Nutrition. Those who ate a lot of low-fat dairy products, on the other hand, had the highest incidence. The researchers speculated that while calcium, protein, vitamin D, and other nutrients in yogurt are indeed good for us, we need the fat that goes along with them in order to reap their protective effects. 

Eat an apple a day 

Eating an apple each day can help prevent metabolic syndrome, a disorder associated with abdominal fat, cardiovascular disease, and diabetes. They’ll keep the doctor away and your muffin tops at bay because apples are a low-calorie, nutrient dense source of fiber, which studies have proven to be integral to reducing visceral fat. A recent study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years! 

Focus on fiber 

Studies show that those who eat the most fiber gain the least weight over time and that eating fiber can decrease your risk of belly fat by 3.7 percent. Aim for about 28 grams of fiber a day—the amount present in about three servings each of fruits and vegetables. 

Plan a weekly cheat meal 

Experts agree that including a weekly cheat meal into your healthy-eating plan can actually help you reach your weight loss goals. Plus, a recent study published in the International Journal of Obesity, discovered that dieters who took a two-week break from their low-calorie meal plan lost more weight than those who dieted consistently. 

Having a strategy is key: “By planning your cheat meal, you know what you’ll be eating and can cut a few extra calories earlier in the day,” says Dietitians. “This also allows you to really pick a favorite food instead of wasting calories on something you didn’t enjoy.” 

Have a high-protein breakfast 

Contrary to popular belief, researchers now say breakfast doesn’t kickstart the metabolism and may not be the most important meal of the day. A study in the American Journal of Clinical Nutrition had more than 300 overweight participants consume diets that included either eating or skipping breakfast. At the end of 16 weeks, dieters who ate breakfast lost no more weight than the breakfast skippers. And a second study in the same journal found eating breakfast had zero impact on resting metabolism. Breakfast is an ideal place to squeeze protein, fiber, and other nutrients into your day, but if the choice is a doughnut or nothing, opt for the nothing. Start your day with lean protein, which burns twice as many calories during digestion as fat or carbs. But don’t stress about squeezing it in before 9 a.m. 

Drink Oolong Tea 

This antioxidant-rich, traditional Chinese tea not only helps keep cholesterol levels in check and aids digestion, it can also help rev up your metabolism. Like green tea, oolong is packed with catechins, which boost weight loss efforts by improving the body’s ability to metabolize fat. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost six pounds over the course of six weeks. 

Author WellnessKichen Categories Healthy Eating, Metabolism, Nutrients, Nutrition & Diet Posted on 0 Comments

Best Foods to Eat for Magnesium

You’ll want to add more foods high in magnesium to your diet if you’re looking to boost muscle gains. 

We all know that our bodies need a steady supply of nutrients, but beyond the weight loss trifecta—fiber, protein and healthy fats—did you realize you needed to eat more foods high in magnesium? 

Why magnesium is an important nutrient in your diet. 

The frequently overlooked mineral, magnesium, helps with muscle contraction and relaxation. Magnesium is one of the common electrolytes along with sodium, potassium, and calcium. 

Magnesium is involved in over 300 reactions in the body including: 

  • Supporting the absorption and retention of other electrolytes 
  • Blood sugar regulation 
  • Cellular energy metabolism 
  • Muscle and nerve function 
  • Protein synthesis—which, in turn, increases lean muscle mass 
  • Immune system support 

How much magnesium do you need per day? 

The daily value of magnesium is 400 milligrams; however, this DV will change with the adoption of the new nutrition label on January 1, 2020. The updated magnesium DV will be 420 milligrams. 

For this article, we are using the 420-milligram number to calculate percent DV. 

Signs you’re not getting enough magnesium in your diet. 

Sixty-eight percent of Americans don’t meet the recommended levels of dietary magnesium. Inadequate magnesium intake is linked to numerous negative health outcomes including hypertension, cardiovascular disease, Alzheimer’s disease, and type II diabetes. 

Chances are, if your groceries come with a printed nutrition label—instead of coming from the ground—you’re lacking in this important nutrient. Ultra-processed foods that are commonplace in the typical American diet tend to be poor sources of magnesium, which reduces the amount available for your body to use. 

Health symptoms associated with low magnesium intake and magnesium deficiency, also known as “hypomagnesemia”, include: 

  • Feeling moody, stressed, depressed, or anxious 
  • Irritability and agitation 
  • Migraine headaches 
  • Fatigue, lethargy, and low energy 
  • Loss of appetite 
  • Weakness 

What are the best food sources of magnesium? 

“The amount of magnesium in food is dependent largely on the amount of nutrients in the soil in which the food is grown. “Typically, the greatest sources of magnesium include nuts and green leafy vegetables,” she adds. 

There are few foods that are considered “excellent” sources of magnesium, meaning one serving contains more than 20% DV of the nutrient. The best food sources of magnesium are: 

  • Pumpkin Seeds: 156 mg magnesium (37% DV) per 1 ounce, roasted 
  • Spinach: 157 mg magnesium (37% DV) per 1 cup, boiled 
  • Swiss Chard: 150 mg magnesium (36% DV) per 1 cup, boiled, chopped 
  • Brazil Nuts: 107 mg magnesium (25% DV) per 1 ounce 
  • Almond Butter: 89 mg magnesium (21% DV) per 2 tablespoons 
  • Cashew Butter: 83 mg magnesium (20% DV) per 2 tablespoons cashew butter 
  • Atlantic Mackerel: 82 mg magnesium (20% DV) per 3 ounces, cooked 

To round out your diet and ensure you’re getting enough of this essential nutrient, add more of these foods high in magnesium as well as the following good sources of magnesium into your meal plan now. 

Nuts High in Magnesium 

Almonds, cashews, and peanuts are healthy snacks that also happen to be foods with magnesium. They all contain between 10 and 20 percent of your daily value, making nuts a “good” source of magnesium. 

Whole nuts aren’t the only way you can get magnesium. The nut butter form of theses nuts high in magnesium is an equivalent and convenient source of the electrolyte. 

Almonds 

79 mg magnesium (19% DV) per 1 ounce, dry roasted 

89 mg magnesium (21% DV) per 2 tablespoons almond butter 

Almonds are snack time royalty, lavishly praised as one of the top healthy snacks — but are you eating them? They’re not only packed with vital nutrients like magnesium, but also contain a decent amount of healthy unsaturated fats. Due to its nutrient content, a small handful of almonds per day can help protect your heart, fight inflammation, support your immune system and could reduce your cancer risk. Not to mention, studies have also linked the consumption of nuts, like almonds, to weight loss. So get snackin‘! 

Cashews 

74 mg magnesium (18% DV) per 1 ounce, dry roasted 

83 mg magnesium (20% DV) per 2 tablespoons cashew butter 

These naturally sweet nuts boast a who’s who of vital minerals, including copper, phosphorus, manganese, zinc, iron, potassium, selenium and calcium—and that’s in addition to being one of the best foods high in magnesium. Necessary minerals like these help your body function at its optimal level. Like almonds, cashews are also a great source of healthy fats that will help you feel satisfied and lower your risk for heart disease. Just be sure to stick to a serving size (one ounce or about one small handful) — those healthy fats come with a high-calorie price tag. 

Peanuts 

50 mg magnesium (12% DV) per 1 ounce, dry roasted 

54 mg magnesium (13% DV) per 2 tablespoons peanut butter 

Good old peanuts are a worthy source of magnesium that are affordable and easy to find. Because not many of us snack on peanuts regularly, peanut butter might be your go-to preparation method to get in your magnesium dose. Spread a couple of tablespoons on a slice of whole-grain toast, add a spoonful to a smoothie, or blend a healthy portion with some soy sauce, Sriracha, rice wine vinegar, ginger, garlic, and a touch of sugar to use as a dressing on noodles or crisp lettuce. 

Vegetables High in Magnesium 

Most of the magnesium in vegetables comes from the soil in which they’re grown. Magnesium is a key element in chlorophyll (the pigment that gives plants their green color), which is why leafy greens are some of the best magnesium-rich foods. 

To get the most magnesium for your buck, make sure to cook your greens. This increases the amount of magnesium you get per serving by up to 6 times. In addition to leafy greens, other vegetables high in magnesium include potatoes, broccoli, and carrots. 

Spinach 

157 mg magnesium (37% DV) per 1 cup, boiled 

24 mg magnesium (6% DV) per 1 cup, raw 

Spinach has definitely earned some bragging rights when it comes to healthy foods. Aside from being a great source of magnesium, this leafy green boasts an impressive amount of vitamin K—more than most sources—a nutrient vital for blood clotting and bone health. Oh, and we mustn’t forget why Popeye loves this green so much—for the protein. On average, spinach contains about one gram of protein and only seven calories per cup raw and 5 grams of protein for 41 calories per boiled cup. 

Swiss Chard 

150 mg magnesium (36% DV) per 1 cup, boiled, chopped 

29 mg magnesium (7% DV) per 1 cup, raw 

Chard is the leafy green that’s as beautiful as its name is ugly; the big leaf with the vibrant red stem running through it packs plenty of magnesium, as well as antioxidants and other vitamins. These nutrients work together to promote healthy vision, boost immunity and even protect against cancer. It’s also a good source of fiber (like most greens), so it will help beef up your salad, not your waistline. 

Other vegetables besides leafy greens with good levels of magnesium include: 

  • Russet Potato: 52 mg magnesium (12% DV) per baked potato 
  • Broccoli: 33 mg magnesium (8% DV) per 1 cup, cooked 
  • Kale: 30 mg magnesium (7% DV) per 1 cup, boiled 

Seeds, Cereals, and Grains High in Magnesium 

When looking to consume grains and cereals as food sources of magnesium, it’s best to opt for less-processed versions. Refining grains removes the nutrient-rich germ and bran, which lowers the magnesium content substantially. However, some refined grains (like processed breakfast cereals) may be fortified with magnesium, so be sure to check the nutrition label. 

  • Pumpkin Seeds: 156 mg magnesium (37% DV) per 1 ounce, roasted
    Pumpkin seeds are by far one of the best food sources of magnesium. Add these on top of salads, throw into trail mixes, top your yogurt, toss into homemade granola, or add to smoothies. 
  • Amaranth: 80 mg magnesium (19% DV) per 1/2 cup, cooked 
  • Shredded Wheat Cereal: 65 mg magnesium (15% DV) per 1 cup 
  • Oatmeal: 63 mg magnesium (15% DV) per 1 cup 
  • Quinoa: 59 mg magnesium (14% DV) per 1/2 cup, cooked 
  • Flaxseed: 55 mg magnesium (13% DV) per 2 tbsp, ground 
  • Whole Wheat Bread: 48 mg magnesium (11% DV) per 2 slices 
  • Brown Rice: 43 mg magnesium (10% DV) per 1/2 cup, cooked 

Fruits High in Magnesium 

Like with vegetables, fruits get their magnesium from the soil in which they’re grown. If you’re looking to increase your magnesium intake, fruits can help you get there but don’t rely on them as your main source of the mineral. 

  • Banana: 32 mg magnesium (8% DV) per 1 medium banana 
  • Avocado: 29 mg magnesium (7% DV) per 1/2 avocado 

Fish, Meat & Dairy Products High in Magnesium 

Animal products—beef, chicken, and fish—are all low sources of magnesium. Low magnesium concentrations are found in some dairy products. The following are the best sources of animal-based magnesium. 

  • Atlantic Mackerel: 82 mg magnesium (20% DV) per 3 ounces, cooked
    Mackerel is the only item in this section that is considered to be an excellent source of magnesium, containing 20% of your daily value. This white fish is best cooked in parchment paper with butter, lemon, white wine, and a medley of veggies. 
  • Chicken Breast: 35 mg magnesium (8% DV) per 1 cup 
  • 2% Milk: 27 mg magnesium (6% DV) per 1 cup 
  • Farmed Atlantic Salmon: 26 mg magnesium (6% DV) per 3 ounces, cooked 
  • Halibut: 24 mg magnesium (6% DV) per 3 ounces, cooked 
  • Low-fat Yogurt: 22 mg magnesium (5% DV) per 7 ounces 
Author WellnessKichen Categories Health & Fitness, Healthy Eating, Metabolism Posted on 0 Comments

Warning Signs Your Metabolism Is Slower Than It Should Be

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

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

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

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

You gained weight 

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

You have difficulty losing weight 

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

You’re always tired 

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

You have dry skin 

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

Your nails are brittle 

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

You’re losing your hair 

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

You get frequent headaches 

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

You keep forgetting things 

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

You’re always cold 

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

You’ve lost your sex drive 

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

You’re feeling depressed 

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

You have a low pulse rate 

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

You crave sugar and carbs 

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

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

You have menstrual problems 

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

You’re constipated 

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

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

Health Mistakes You Need to Stop Making After 40

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

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

Be Aware of Hormonal Factors 

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

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

Balance Your Blood Sugar 

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

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

You’re Likely Over Caffeinated 

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

Fuel Energy Dips With Whole Food—Not Junk 

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

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

Don’t Supplement Without Speaking to a Professional 

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

Schedule Sleep 

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

Cut Out Empty Calories Once and For All 

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

Eat Breakfast Within One Hour of Rising 

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

Eat Every 4-6 Hours 

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

Aim For 20-30 Grams of Protein Per Meal 

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

Reach for More Antioxidants 

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

 

Get In Your Omegas Every Day 

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

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

Modify Your Movements 

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

Make Your Diet More Heart Healthy 

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

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

Kick Up Your Calcium Intake 

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

Supplement with B12 

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

Work on Prevention 

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

Buy New Plates 

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

Make It a Group Effort 

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

Advocate For Yourself 

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

Phone a Friend 

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

Toss Complicated Recipe Books 

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

Test Out a Meal Delivery Service 

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

Talk to a Dietitian 

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

Keep Moving No Matter What 

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

Make a True Effort to Switch Up Your Diet 

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

Scale Back the High-Intensity Workouts 

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

Don’t Try to Out-Exercise Your Diet 

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

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

Strength Train 

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

Be Wary of Cardio 

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

Start a Food Journal 

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

Meditate 

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

Stop Avoiding the Doctor 

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

Fill Up On Fiber 

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

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

Increase Potassium Intake 

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

Minimize Your Micro-Stresses 

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

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

You’re Not Foam Rolling 

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

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

You Think the Grass is Greener 

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

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

You’re Compromising 

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

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

You Think You Can Do What You Did 

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

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

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

Foods That Ease PMS Symptoms

Pop some pumpkin seeds 

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

Dreaming of Daiquiris? 

Debloat with dressed up melon 

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

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

Dreaming of Death by Chocolate? 

Open up a can of beans (hear us out) 

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

Craving Movies and Popcorn? 

We give you permission to indulge 

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

About to Down That Whole Sleeve of Cookies? 

Toast up a piece of bread 

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

Drowning Your Depression in Donuts? 

Fight the blues with a bit of yellow instead 

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

Sporting a Stubborn Craving for Chunky Monkey? 

Make a healthy variety at home 

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

Do You Self-soothe with Chocolate? 

Try chia seeds instead 

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

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

Best Foods to Ease a Stomach Ache

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

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

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

Ginger 

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

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

Gluten Free Oatmeal Bowl and Slippery Elm 

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

Banana and Almond Butter 

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

Milk 

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

Lemon and Cinnamon 

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

Apple Cider Vinegar 

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

Papaya 

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

White Rice or Boiled Potatoes 

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

Applesauce 

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

Yogurt 

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

C.R.A.P. 

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

Mint 

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

Aloe Juice 

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

Fennel 

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

Caraway Seeds 

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

Author WellnessKichen Categories Healthy Eating, Mental Wellness, Metabolism, Weight Loss Posted on 0 Comments

Do it 30 Minutes Before You Go to Bed to Lose Weight

Drop pounds and lose belly fat with the help of these simple p.m. hacks. 

What’s the best place in the world to lose weight? The gym! say the muscle-bound personal trainers, raising their hands (but not really getting that far because their deltoids get in the way). 

The (huff!) track (puff!) say the distance runners, cyclists, triathletes, and other types trucking along with sweat in their eyes and numbers stuck on their chests. 

The kitchen! say the nutritionists, dietitians, and organic-produce purveyors. 

But they’re all wrong. Because real, successful, sustainable weight loss comes from achieving excellence in a completely unexpected realm: the bedroom. 

No, you can’t lovemake your way to being lean. But you can absolutely sleep your way to a slimmer you. In fact, no matter how many pounds you press, how many miles you log, how much kale you crunch, it won’t get you anywhere near your weight loss goals unless you’re also getting enough quality sleep. 

University of Chicago researchers found that sub-par sleep could undermine fat loss by as much as 55 percent! The good news is just a few simple tweaks to your p.m. routine can mean serious weight loss success. 

Understand how important sleep is for weight loss. 

To turn sleep into prime weight loss time, realize how important a good night’s sleep is for optimizing and regulating all your bodily functions, including how you use and store caloric energy. The hormones at play here are leptin and ghrelin. Leptin helps to regulate your energy levels and keep your appetite low, while ghrelin stimulates hunger and often initiates the need to eat. People who get more sleep have reduced ghrelin and increased leptin levels, which helps to control their appetites throughout the day. That was the finding of research conducted at the University of Wisconsin. Another study published in the Archives of Internal Medicine found that overweight people, on average, got 16 minutes less sleep per day than people of regular weight. Although that might not sound like a big difference, those minutes—like your belly fat—accumulate over time. 

Sip a cup of tea. 

 Wind down with a cup of rooibos tea, and burn belly fat while you do it! Naturally decaffeinated, rooibos tea is made from the leaves of the “red bush” plant, grown exclusively in South Africa. What makes rooibos tea particularly good for your belly is a unique and powerful flavonoid called Aspalathin. Research shows this compound can reduce stress hormones that trigger hunger and fat storage, making rooibos one of the best fat-burning foods. 

Load up on tryptophan. 

Don’t count sheep, eat lamb! (Or better yet, a bit of turkey.) Tryptophan, an amino acid found in most meats, has demonstrated powerful sleep-inducing effects. A study among insomniacs found that just 1/4 gram—about what you’ll find in a skinless chicken drumstick or three ounces of lean turkey meat—was enough to significantly increase hours of deep sleep. And that can translate into an easy slim-down. Researchers from the University of Colorado found that dieters consumed 6 percent fewer calories when they got enough sleep. For someone on a 2,000-calorie diet, that’s 120 calories per day, which could amount to nearly a one-pound weight loss in a month! The National Sleep Foundation suggests seven to eight hours of sleep for most adults. 

Eat cottage cheese. 

Completely avoiding food before bedtime can actually be bad for your weight loss goals. First, going to bed with a rumbling tummy makes falling asleep difficult. Second, people who wake up feeling hungry are far more likely to pig out on a big breakfast. Have a little cottage cheese before bed. Not only is it rich in casein protein, but it also contains the amino acid tryptophan. 

Create a routine. 

By doing the same thing every night, for at least an hour before bedtime, you’re actually programming sleep triggers. These triggers could include writing in your sleep diary, having a cottage cheese snack or indeed any other items from this list. Over time, your brain will begin to associate those things with bedtime and fast track you into fat-burning slumber. 

Observe strict kitchen hours. 

Nighttime fasting—a.k.a. closing the kitchen early—may help you lose more weight, even if you eat more food throughout the day, according to a study in the journal Cell Metabolism. Researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet, while the others only had access to food for eight hours, but could eat whatever they wanted. The result of the 16-hour food ban? The fasting mice stayed lean, while the mice who noshed ’round the clock became obese—even though both groups consumed the same amount of calories!  

Do some resistance training. 

Pre-sleep resistance training can really help to optimize the weight you loss during sleep. According to a journal published in the International Journal of Sport Nutrition, subjects who performed resistance exercises enjoyed a higher resting metabolic rate for an average of 16 hours following their workout. If you usually work out first thing in the morning, your sleepytime weight loss won’t be impacted by that spike in metabolism. Go big, go home, then get into bed. 

Relax. 

There’s nothing more frustrating than looking at the clock all night and cursing yourself for not being able to drift off at 1 a.m., 2 a.m., and again, at 3 a.m. It certainly doesn’t help things. Take comfort in the fact that that merely relaxing your mind and body will help rejuvenate you in lieu of honest-to-goodness sleep. Once you’re not so excited about your inability to fall asleep, it’ll come more naturally. 

Follow the 20-minute rule. 

If you’re not getting anywhere after chilling out for 20 minutes, get out of bed, leave the bedroom and do something quiet and unstimulating. Try reading a book, or flipping through a catalog. 

Shake things up. 

Having a protein shake before hitting the sack may boost your metabolism, according to one Florida State University study. Researchers found that men who consumed good snacks in the evening that included 30 grams of either whey or casein protein had a higher resting metabolic rate the next morning than when eating nothing. Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it. 

Do some body weight exercises. 

Maybe the rigamarole of getting dressed and going to the gym after dark isn’t for you, and that’s understandable. But that doesn’t mean you can’t use your body weight for a quick workout before bed. According to Combat the Fat author Jeff Anderson, bodyweight exercises target muscle in a unique way due to the effect of fighting gravity. Examples of these exercises include push-ups, pull-ups, dips and bodyweight squats. 

Make a to-do list. 

Thoughts of a busy day whizzing around your head won’t help you get in the right condition for a relaxing 8-hour sleep shift. Try writing down everything you need to do the next day. It can make your life seem more manageable. 

Fit in late cardio.  

Examples of cardio include walking around the neighborhood, walking or running up and down the stairs, jogging and/or riding an exercise bike. Adding activities like these to your pre-bed routine can help you to burn belly fat. Bonus points if you can do a little resistance training immediately before your late cardio session. Studies show that cardio is more effective if you do it immediately after weightlifting or bodyweight exercises. 

Turn down the thermostat. 

A striking new study published in the journal Diabetes suggests that simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.) 

Take a bath or shower. 

A UCLA study of some of the world’s last remaining hunter-gatherer tribes noted that temperature drops were an important sleep cue for our Paleolithic forebears. We no longer sleep under the stars that much, but you can recreate a sunset-like temperature drop by taking a hot bath or shower. The dip might make your pound-shedding shuteye deeper and make you fall asleep faster. 

Take some mint. 

Certain scents can make your mouth water, and others can actually suppress your appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month! Banana, green apple, and vanilla had similar effects. Consider burning a minty candle until you head to bed to fill the room with slimming smells. If you don’t want to bother with blowing out candles before you turn down the covers, try adding a few drops of peppermint oil to your pillow. A small cup of peppermint tea is another option worth trying. 

Do crunches. 

According to Anderson, new research suggests that you may be able to spot reduce body fat from your abdomen. Before hitting the sheets do a giant set of crunches, reverse crunches, and side jackknifes. Then go to sleep safe in the knowledge that you’ve given your body a little help in shifting that tire while you’re zonked out. 

Throw out your night light. 

Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may also result in weight gain, according to a new study published in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms. 

Eat some carbs. 

Ready for some controversy? Eating carbs before bed may not be a bad idea if you want to lose some weight! Seventy-eight obese members of the Israeli Police Force took part in a 6-month randomized clinical trial. The experimental group was prescribed a low-calorie diet (20% protein, 30–35% fat, 45–50% carbohydrates, 1,300–1,500 kcal) that provided carbohydrates mostly at dinner. The control group consumed a similar diet, except that carbohydrate intake was spread throughout the day. After six months, the group eating most of their carbs at night lost slightly more weight and body fat and experienced greater reductions in waist circumference. 

Gaze at something blue—just not a screen. 

 There’s a reason why McDonald’s, Burger King, and Wendy’s all have the same red-and-yellow theme colors. Those tones supposedly send us subliminal messages that help make us hungry. Does the same trick work at home? An experiment published in the interior-design magazine Contract presented partygoers with three identical venues painted different colors: red, yellow, and blue. Participants reported the red and yellow rooms to be equally appetizing (and ate the most in the yellow room) but found the food in the blue room only half as appealing. 

Strike a pose. 

 By the time you’ve had your time on this mortal coil, you’ll have spent up to 30 years asleep. To get the most out of that investment, you’d better figure out which sleeping posture you find most restorative, then build your bed around it. You can do that by buying the right mattress and pillow to mitigate against any areas of discomfort. If you sleep on your side, putting a pillow between your legs will minimize twisting strain on your lower back, while hip pain can be lessened by using a mattress topper to help soften and contour your body. 

Hide your phone. 

Research in the Zero Belly Diet suggests that the more electronics we bring into the bedroom, the fatter we get—especially among children. A study in the Pediatric Obesity journal found that kids who bask in the nighttime glow of a TV or computer don’t get enough rest and suffer from poor lifestyle habits. Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices. Even if you’re a full-grown adult, it’s best to leave your iPad in the living room. 

Turn down the blue light from devices. 

Use Night mode on m products to reduce the blue light emitting from your computer and smartphone. It works by eliminating eye strain from the harsh light that inhibits melatonin production. Melatonin is the hormone responsible for regulating sleep rhythms. The latest iPhone and iPads have a similar built-in feature called Night Shift. 

Wear shades. 

 If you simply have to watch TV late at night and don’t mind looking a little silly, try wearing BluBlocker sunglasses. It’s like an analog way to get the benefits of the app mentioned above. 

Have an intimate moment. 

 The relaxation and release that solo or partnered sexual release can provide is like nature’s Xanax. Could there be a more entertaining way to work toward your weight-loss goals than building in a little loving before lights-out? Ready to get it on?  

Start a sleep diary. 

 Do you really have an accurate read on how much sleep you are or aren’t getting? It’s always best to work from data, even if you’re the one logging the quality and duration of your sleep. Simply list each complete hour you were asleep in bed, and each partial hour (including naps). Then make a note of the events that may have influenced your sleep. Did you exercise that day? Drink a lot of coffee? After two weeks, read through the whole thing, looking for patterns. The results may surprise you—and help you with your weight loss goals. Speaking of diaries, you can also keep a food journal to lose weight.  

Eat pepper. 

Scientific studies have shown that one of the most effective ways to burn fat is to eat peppers. Your body continues to burn fat while you sleep as a direct result of including them with your meals. If it works with your palate, include a little with your cottage cheese snack. 

Breathe through your nose. 

Why? Well, first it will prevent snoring. That will not only improve your sleep but also the sleep of anybody else in earshot. Secondly, it provides more oxygenation, so you can take those deep breaths that help to relax the body. Use Breathe Right strips if you’re stuffy. 

Understand your circadian rhythm type. 

Pay attention to the times you feel and perform at your best, when you naturally wake without an alarm clock, and when you start to feel sleepy in the evenings. Add this info to your sleep diary. This information will tell you about your “chronotype” which will allow you to set healthy sleep goals that work with your natural rhythms. A free online assessment at the Center for Environmental Therapeutics can help you find your type, and provide related advice. 

Plan small, steady meals for throughout the day. 

Eating small, nutrient-dense meals frequently throughout the day serves to keep your metabolism ticking, and will ensure your body continues burning fat throughout the night. Furthermore, eating frequently will ensure your appetite is kept in check, which will reduce any cravings you have when you wake. 

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

Ways to Get Motivated for Morning Workouts

Need some motivation for that morning workout? 

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

HAVE A GOOD PLAYLIST 

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

PREP YOUR JAVA THE NIGHT BEFORE 

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

SPLASH YOURSELF 

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

FIND A BUDDY 

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

PLAN YOUR OUTFIT 

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

HAVE SNACKS PREPARED 

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

HYDRATE HYDRATE HYDRATE 

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

GET TO BED! 

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

MOVE YOUR ALARM CLOCK 

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

START SLOW BUT STEADY 

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

TRY SOMETHING DIFFERENT 

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

LOOK FORWARD TO BREAKFAST 

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

MAKE FRIENDS 

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

PEP TALKS 

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

THINK ABOUT IT 

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

…BUT DON’T OVERTHINK 

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

SET A GOAL 

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

REWARD YOURSELF 

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

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

Foods That Cause Digestive Problems

Do you suffer from heartburn, cramping, acid reflux, or inflammation? These common foods may be to blame. 

While it may be stinky and smelly, poop is a good thing—but it’s not always an easy thing to do. In order to ensure your digestive system runs smoothly, you have to consume foods that can easily pass through your body after they give you an energy boost and stray from the foods that cause digestive problems. 

If we’re being honest, though, we’re not exactly a nation of healthy food lovers. Many of us tend to favor the taste of less-than-stellar foods that cause digestive problems. These foods don’t pass through the digestive system as easily as say, oatmeal, or an apple. The result? Heartburn, cramping, acid reflux, inflammation, and infection. And yes, all of these things are as horrible and uncomfortable as you might imagine. 

So how can you tell if you’re digestive system is suffering? You don’t have to “go” every day to be considered regular, according to the Mayo Clinic; however, if you’re heading to the loo for number two fewer than four times per week, it’s time to get to a doctor—and then head to the grocery store. 

After you’ve filled your cart with foods that make you poop, scan through your cabinets and fridge and toss out the foods that cause digestive problems below. While a ground beef or soy sauce may seem innocent enough, these types of foods are essentially creating an irritating, stool-stopping sludge in your stomach. 

Carbonated Beverages 

Think your daily soda or seltzer habit isn’t hurting your digestion? Think again. According to a study published in the journal Nutrition, Metabolism, and Cardiovascular Diseases, drinking carbonated beverages can contribute to acid reflux. The bubbles in fizzy drinks can cause stomach discomfort and burping—a lot of burping. 

Soy Sauce 

Soy sauce—every sushi lover’s condiment of choice—is high in something called advanced glycation end products or AGEs, according to study published in the Journal of the American Dietetic Association. AGEs are harmful because they contribute to increased intestinal permeability, which you may know as leaky gut syndrome. The digestive disorder can lead to conditions like irritable bowel syndrome, celiac disease, and even food allergies. The main lesson here: If you tend to get backed up after ordering in sushi, try skipping the soy sauce to see how your body reacts. We promise sushi is delicious without the stuff! 

Saccharin Sweet ‘N Low 

There are a number of reasons you should be weary of saccharin-sweetened foods. Not only has the additive been found to cause cancer in laboratory animals, a 2014 study published in the journal Nature found that saccharin damages the good bacteria that thrives in the human gut. Not only can this negatively impact digestion, it can increase the risk for glucose intolerance and diabetes, too. Ditch sugar-free sweets, jams, and canned fruits that are made with saccharin, and dial back your intake of the sweet stuff with the help of these some Easy Ways to Stop Eating So Much Sugar, instead. 

Fried Foods 

It may be fast, but fried drive-thru grub can seriously slow your digestive system down. After you eat a plate of fries, for example, the stomach has to call on the liver and gallbladder to release bile to digest all the fat, which can stall the digestion process, according to the book “Advancing Medicine with Food and Nutrients.” But the trouble doesn’t end there. Fried foods are one of the foods bad for heartburn because they relax the lower esophageal sphincter, which is responsible for preventing backflow from the stomach into the esophagus. As a result, you’re more likely to have acid reflux and heartburn after your meal. 

Red Meat 

Gut microbiome research, or the study of how the foods we eat upset or enhance the bacteria that live in our stomachs, is a growing field of research. While certain things like yogurt and kimchi help healthy bacteria thrive, other foods, when eaten in excess, have the opposite effect. For example, a study published in the journal Nature found that certain bad bacteria (which are connected to things like gut inflammation and disease) tend to flourish in stomachs of those who follow a meat-heavy diet. But fear not, protein devotees! This doesn’t mean you have to give up burgers and steaks for good, just make sure your portions are reasonable and opt for grass-fed beef (one of these foods worth paying more for) instead of corn-fed, conventional meat. 

High-Fructose Corn Syrup 

The black sheep of the nutrition world, high fructose corn syrup gets a bad rep for some pretty good reasons. Not only can it make you fatter and wreak havoc on your skin, eating the stuff has been linked to gas, bloating, and stomach pain, such as abdominal cramping, according to the U.S. Departments of Health and Human Services. Sadly, it’s lurking in a ton of different processed foods, from salad dressing and yogurt to candy bars and soda. The moral of the story: Be sure to read food labels before you nibble. 

Underripe Bananas 

Waiting for your green bananas to turn yellow can feel as time-consuming as watching paint dry. However, there’s a good reason to avoid the green ones. According to the Journal of the Science of Food and Agriculture, unripe bananas are high in tannins. In sensitive individuals, excess tannins can cause constipation by slowing down the digestive processes. (Those who don’t have tummy trouble, however, can actually benefit from this slower process. If you typically notice issues after you eat green-ish bananas, practice patience and wait for your fruit to ripen. 

Potato Chips 

They made be super tasty, but these little flat, greasy bites of goodness can wreak havoc on your belly. First of all, they are fried, which means they’re bound to give you acid reflux. The grease also means they’re high in fat, a nutrient that can delay stomach emptying. Potato chips also contain the compound acrylamide, which is created in high-starch foods when they’re fried, roasted, or baked, according to the American Cancer Society. Preliminary human and test-tube studies have linked this compound with cancer, so they’re best to skip for your overall health, too. Not sure what to nosh on instead? Consider digging into some of some low-calorie snacks. 

Eggs 

Eggs may be incredible, but for some people, they cause significant constipation, according to the NIH’s National Institute on Aging. While it may seem surprising, egg allergies are fairly common. In fact, they’re the second-most common allergy in infants and young children. If you’re egg-sensitive, eating eggs could lead to some significant stomach side effects and digestive problems, such as constipation and an upset stomach so be sure to stay away! 

Bread 

Conventional bread, cereals, and snacks don’t cause digestive problems for everyone, but they are to those with celiac disease and gluten sensitivity. To come to this finding, researchers divided 61 study participants (a relatively small group) without celiac disease into two groups. The first group took a pill each day that had almost five grams of gluten while the other group took a placebo. After a week, a significant amount of participants reported side effects related to gluten pill consumption, such as bloating, pain, difficulty thinking, and depression. 

Tomatoes 

While no one can seem to agree if tomatoes are a fruit or a veggie, one this is for sure: chronic heartburn sufferers should stay away! Due to their high levels of malic and citric acids, consuming tomatoes and tomato-based foods can stimulate the body to produce gastric acid, which may cause acid reflux, according to Manhattan Gastroenterology. 

Donuts 

We hate to rain on the donut parade, but these fried balls of dough aren’t good for your waistline or your digestive processes. Not only are they fried, a cooking process that can cause acid reflux, but they’re also loaded with inflammation-causing sugar–about 20 to 50 grams a pop, according to the Cleveland Clinic. Want to make a healthier version of the morning pastry at home? 

Foods Made With Red Dye 

Eating foods with an unnatural rich red color are about to become a lot less appealing. A study published in the journal Toxicological Sciences looked at the effects of red dye #2, #40, and #106 on pregnant and male mice. The researchers found all three types of dye caused DNA damage in the colon, stomach, and bladder. Damaged DNA can lead to a number of unwanted side effects ranging from inflammation to cancer. While we can’t be certain humans would suffer the same side effects, we suggest playing it safe and skipping foods prepared with these potentially toxic dyes—especially red 40, which is one of these worst food additives. 

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

Foods That Make You Instantly Sexier

The foods you choose can influence, uh, certain physical aspects of your bedroom life. And we’re not talking about love handles here. 

Ask any cheesemonger: What tastes and smells fantastic to one person may not be enticing to someone else. In other words, what’s “good” and “bad” is nothing if not totally subjective—especially when it comes to physical attraction and sex. 

But did we let that stop us from compiling a list of foods that are likely to have a positive effect on these biologically important senses? Hell no! We did a little digging, pored over some fascinating research and, with the help of some leading nutritionists, came up with 25 foods that will render your various parts both pleasingly fragrant and delicious. 

White Fish 

Cod, halibut and tilapia are all types of white fish. “Eating white fish doesn’t make you smell better, but it doesn’t make you smell. White adds that in contrast, the breakdown of red meat may give off a body odor. His assertion is backed up by several studies, including one from the Czech Republic and published in the journal Chemical Senses that showed that red meat is associated with bad body odor. However, the same unpleasant odors are not released when the human body metabolizes fish. 

Apples 

An apple a day may help keep the doctor away, but it’s just as likely to encourage friends and colleagues to get a little closer as they are a powerful ally in the fight against bad breath. This due in part to their natural detergent properties. Furthermore, when by biting into an apple, you’re pushing plaque away from your teeth as well as any food matter that could cause bacteria in the recesses of your mouth. 

Apple Cider Vinegar 

If foot odor is a problem reach for this panacea of the pantry. “Apple cider vinegar kills bacteria and dries excess sweat, the two main causes of foot odor,. “It’s a really good, effective and cheap cure.” This stuff has plenty of acetic acid and phenolics. Add a half cup of apple cider vinegar to a quart of lukewarm water and soak feet for 20 minutes. 

Citrus Fruits 

“Citrus fruits like oranges, lemons, and pineapples are absorbed by the body and eliminate smells that are on our skin. “The acids in these fruits cause water to flush throughout our body eliminating the smell and causing us to smell pleasant and fruity. “The acids in citrus fruits help flush water through your body. And because citrus also contains fiber, they move through your system slowly and flush out toxins that contribute to body odors. 

Celery 

Nutritionally, there’s a lot to be said for celery. It’s high in fiber, and digesting it causes your body to work harder and expend more calories than most foods. It’s also a great source of vitamin K, folate, potassium and manganese. But beyond all that, every stalk is packed with androstenone and androstenol. “When you chew a stalk of celery, you release androstenone and androstenol odor molecules into your mouth. They then travel up the back of your throat to your nose. “Once there, the pheromones boost your arousal, turning you on and causing your body to send off scents and signals that make you more desirable to women.” Men, you could do worse than ordering a Bloody Mary at brunch, and you won’t have to wait long before the celery takes effect. The pheromones are released immediately. 

Limes and Lemons 

Packed with a good amount of vitamin C and electrolytes, lemons are also good for improving body odor according to White. He explains that these zesty citrus fruits have a “high antioxidant capacity and help detox the body as they are strong, acidic, and have disinfectant abilities.” Some people go as far as using this bacteria-killing juice topically and swipe their pits with a lemon directly. 

Water 

“Water is not only good for us because it keeps us healthy, but it also keeps us smelling better,” says Kaufman, adding that drinking water helps to flush out our bodies eliminating some of the things that cause us to smell. (It’s no wonder these detox waters are so effective!) She recommends eating foods that have a high water content like fruits and vegetables help to reduce our body odor. 

Rosemary 

Work a little rosemary into your life, suggests a Chef. He says that, when it comes to nixing body odors, the herb can be really helpful. “Not only is this is a wonderful spice and a great treatment for skin, but it also helps annihilate body odor,” Chef says. 

Fresh Herbs 

“Fresh herbs like parsley, basil, and mint can help mask bad breath with the strong oils that they contain. She explains that the strong oils contained within them help to overpower nose-offending scents. “Try incorporating fresh herbs into your dinner or have a fruit salad with basil or mint for dessert to help combat the smells you may get from dinner,” she says. 

 “These herbs can act as a mouthwash to temporarily mask odors,” she says. It’s well worth remembering that chronic bad breath may be a sign of periodontal disease. Doctors recommends seeing a dentist if the problem won’t go away. 

Ginger 

Upset stomachs can lead to halitosis. While ginger great for settling the stomach, it also has the powerful effect of neutralizing bad breath. Pressed ginger combined with lemon juice and warm water creates a great rinse to keep the unpleasant odors at bay. 

Truffle Oil 

There’s a reason that pigs hunt for truffles: They’re especially affected by androstenone and androstenol. In 1981, German researchers discovered that androstenol is produced by many varieties of the subterranean fungus considered a delicacy. Truffles themselves are devilishly pricey — selling for about $100 per ounce — but truffle oil also contains the pheromones, and it’s part of the esteemed Mediterranean diet. Give it a whirl yourself, but be warned: 25 percent of people can’t detect androstenone, and 40 percent of people are too sensitive to androstenol and find it foul smelling. But hey, the remaining 35 percent may find you wildly attractive. Research from Rockefeller University revealed that this is mostly due to genetic variations in a single odorant receptor called OR7D4. So now you know. 

Whole Milk 

“We found that drinking beverages with high water and some fat content, like milk, may help reduce garlic breath and mask the garlic odor during eating. It was found that both fat-free and whole milk reduced the sulfur compounds in garlic that are the cause of its strong smell, but whole milk got the best results. It’s thought that this may be because fat is more effective at neutralizing odors. 

Fennel Seeds 

A bad breath remedy in India is to chew on some fennel seeds. The act of doing so not only increases saliva that washes away bacteria from your mouth they also help neutralize offensive odors and aid digestion. But that’s not all: fennel oils have antibacterial properties as well, fighting germs that cause bad breath. 

Green Tea 

We’re already big fans of green tea because of the belly blasting catechins it contains but now we have even more reasons to love it: first off, green tea contains polyphenols. These are antioxidants that fight the growth of bacteria and also help reduce sulfur compounds that can improve breath. Green tea, like most teas, can stain teeth, however. Luckily, green tea extracts can be taken as a supplement, which has been proven to fight oral bacteria. While green tea is working on keeping your breath smelling fresh, brew up another, much larger batch and dunk your dogs in it. The tannic acids found in both green and black teas will help keep your feet dry, thus preventing the root of your foot odor problem: perspiration. As the tannins in tea are less drying than the acids in vinegar, you can try this remedy once a day. 

Pineapple 

Very little scientific study has gone into the effect of food on the taste of semen but the internet is rife with intel about pineapple’s sweetening effect on a man’s ejaculate. Considering fresh pineapple is pretty delicious on its own, we’re more keen believe the rumors. 

Kombucha 

Kombucha, like yogurt, is alive (literally) with probiotics. For that matter, so is homemade sauerkraut. (Store-bought sauerkraut is usually pasteurized — a process that kills all of the good bacteria that was in it.) These probiotics can restore a balance of bacteria in your body and could by consuming it, you may discover that your vagina tastes and smells better to you and others. 

Strawberries 

Like many other fruits, strawberries are high in water content and therefore can prevent dry mouth. But that’s not all; their high vitamin C content helps to create an environment hostile to bacteria and germs in the mouth. It also speeds up the healing process in the mouth, and boosts your immune system, too. Feeling a little under the weather? Do double-duty by slurping up some nutritious ingredients while keeping weight gain at bay with some fat-burning soups! 

Parsnips 

The third food with high concentrations of androstenol (the naturally occurring steroid that can drive some female mammals wild with desire) are parsnips, the long, ugly, light brown veggies that taste like a carrot-potato hybrid. Far cheaper than truffles, parsnips have the added advantage of containing boron, which has been shown to help the body metabolize and use estrogen and enhance blood levels of testosterone. Plus, root vegetables like parsnips are rich in folate, as well as vitamins A and C, and studies have found they boost blood flow to the brain. 

Cardamom 

“Known as a great breath freshener, cardamom also permeates the body quickly, leaving behind a fresh aroma,” says Seth Santoro who adds that the spice is also good for your immune system. 

Yogurt 

Probiotic yogurt is great for your digestive health, but that also means it’s effective bad-breath neutralizer. Why? Well, eating yogurt with live active cultures lowers the amount of odor-causing sulfite compounds in your alimentary canal that begins in your mouth. What’s more, probiotic yogurts are a potent source of vitamin D, which fights mouth bacteria. Bonus: “Probiotics are microorganisms that are similar to the bacteria that we naturally have in our stomachs. “The probiotics in foods such as yogurt help with digestion and excessive gas.” 

Melon 

Fact: Bacteria cannot thrive in environments high in vitamin C and melons (along with berries and citrus fruits) can provide a good deal of it. Fruits also have a high water content, which hydrates the mouth and keeps bacteria at bay. Even more to smile about: Vitamin C also helps fight gingivitis, too. 

Lavender and Pumpkin Pie 

Neither of these items contains androstenone or androstenol, but if you want to get the most out of the man in your life, you may want this combination of scents wafting around you. Doctors found that their combined scents increased penile blood flow in study participants by 40%. The second most arousing scent combo was black licorice and doughnut, which increased penile blood flow by 31.5%. 

Green Leafy Vegetables 

Spinach, lettuce, and kale are great for your health and good for oral hygiene. They keep your internal pH levels balanced and alkaline levels low, which in turn help prevent dry mouth, another cause of bad breath. Green leafy vegetables also contain a high amount of chlorophyll that acts as a natural deodorizer. 

Corn-starch 

“The feet have about half a million sweat glands, and this can lead to a whole lot of sweat. “When you wear socks and shoes, the sweat gets trapped inside. Bacteria and fungus can thrive in this type of warm, moist environment, and can produce odor.” Cornstarch can fix the problem of stinky feet because the powder absorbs excess moisture and neutralizes odor. 

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